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Not Getting Enough Vitamin B12 During Pregnancy Boosts Disease Risk for Baby

Many people have are familiar with the importance of getting enough folic acid or folate, also known as vitamin B9, when pregnant. However, getting enough vitamin B12 during pregnancy is also important. New research underscores the importance of getting all of your B vitamins—especially vitamin B12—if you are pregnant or planning to conceive soon.

What Is Vitamin B12?

Vitamin B12 is an essential water-soluble vitamin that is used in a wide variety of cellular reactions. Essentially, it is a puzzle piece among many vitamins that are important for metabolism, energy production and other vital processes. People who do not get enough of this vitamin suffer from depressed mood, poorer memory and mental function and even a higher risk of infection. A long-term deficiency can cause permanent dementia and a variety of other serious illnesses. Pregnant women who do not get enough vitamin B12 during pregnancy are at a higher risk of giving birth to a baby with serious—and sometimes deadly—neural tube defects such as spina bifida and anencephaly.

Because vitamin B12 is water soluble, our cells do not store it in any significant amount. Going even a short time without foods or vitamins containing B12 can result in noticeable health effects. Most people who eat animal products usually get enough of this critical vitamin in their diets, as it is present in high levels in meat and eggs. However, there are times in life when your vitamin needs increase sharply, beyond what a typical Western diet can support. Pregnancy is one of these times. Pregnant women, especially those who do not eat a lot of animal products, are at e high risk of a B12 deficiency.

The Importance of Vitamin B12 During Pregnancy

According to new research, a vitamin B12 deficiency during pregnancy may have more effects than previously realized. Even babies who are born appearing to be in good health may suffer the consequences over their lifetimes. In one study, vitamin B12 levels were measured in pregnant women and both their and their babies’ health was analyzed. Babies born to mothers with a B12 deficiency had markedly lower levels of leptin, which is known as the “satiety hormone.” Low levels of leptin cause a person to need to eat more to feel satisfied, predisposing them to obesity, type 2 diabetes and other diseases. They also stored more fat. While extra fat stores are generally healthy in an infant, they can be a health problem later in life. Even worse, babies whose mothers had low vitamin B12 during pregnancy were more likely to become diabetic later in life.

This was a small study so it will need to be repeated to confirm the results. However, researchers and doctors are already calling for an increase in the recommended intake of vitamin B12 during pregnancy to ensure that women get ample amounts of this critical vitamin. With a large proportion of the population struggling with obesity, diabetes and the many related health problems, it is important to ensure we have the basic building blocks we need for a healthy metabolism. This is especially true when we are eating for two, such as when pregnant or breastfeeding.

I Thought Eating Too Much Meat Was Bad for Me?

The irony of this and other studies underscoring the importance of vitamin B12 during pregnancy and throughout one’s life is that many people believe they must cut back on meat and other B12-rich foods to improve their health. While eating a lot of animal products can negatively affect your health, these foods do contain nutrients that we need to be healthy and to bear healthy children. Ultimately, a well-balanced diet appears to be the key to leading a healthy life both in pregnancy and beyond. Pregnant women should eat a variety of foods and also take a high-quality prenatal multivitamin supplement to ensure their high nutritional needs are met. This is especially true for women who are vegetarian or unable to get enough animal products in their diet.

It is important for pregnant and breastfeeding women to talk to their doctors about any supplements that they are taking. However, during pregnancy, most doctors recommend taking a prenatal vitamin formula to ensure that you always have the building blocks that you and your baby need to enjoy optimal health. Eating a well-rounded diet and taking vitamins is an important way of giving your children the best chance at leading long, healthy lives.

Seasonal Affective Disorder: How to Beat the Winter Blues

Sep 26 by Ewcopywriting Leave a Comment

Many people suffer from seasonal affective disorder (SAD) and don’t even realizing it. You may have felt a touch of the winter blues but quickly recovered with a vacation to somewhere sunny. Others live all fall and winter with a mild case of the “winter blahs” without realizing that this can have an effect on their physical health. However, for many people, the winter blues are a pervasive health problem. They not only suffer from a serious case of the blahs but from persistent depression and other physical and mental health issues.

What Is Seasonal Affective Disorder?

Many people in North America and Northern Europe suffer from seasonal affective disorder, also known as SAD, without even knowing it. A lack of sunlight can affect our lives in a variety of ways. According to some researchers, many people feel the effects of low levels of light. While some feel the classic symptoms of depression, others experience seasonal affective disorder differently. You may feel more tired and fatigued, more anxious, or even be more prone to contagious illnesses.

Not getting enough sunlight in the fall and winter can impact your health in a variety of ways. Many people feel that they are more fatigued in the winter and get tired more easily. Others find that they have a larger appetite, leading to weight gain, or even that they are more likely to catch contagious illnesses such as colds and flus. Human health depends on having a balanced circadian rhythm, and having a balanced circadian rhythm depends on having healthy and appropriate levels of melatonin.

Sunlight and Human Health

Although we do not realize it, the sun affects our health in a variety of ways. Blind people who cannot experience sunlight are a good example of these effects. When our eyes perceive light, they send messages to the suprachiasmatic nucleus of the brain, which in turn sends messages to the pineal gland. These neurological messages determine whether we release sleep-enhancing hormones such as melatonin or biochemicals that encourage wakefulness such as cortisol. Without functioning retinas, the bodies and brains of blind people are left without a compass.

Many blind people suffer from seasonal affective disorder all year long. Their retinas do not sense light so they are left with no way to coordinate their circadian rhythms. This can lead to dysregulation of sleep and the according depression and fatigue, but also physical effects. Our bodies are created to be attuned to the light and dark cycles of our environments; without a way to perceive these cycles, we are left quite literally in the dark.

Combating SAD

Although seasonal affective disorder is common, it is not something people need to tolerate without treatment. There are many ways to beat the winter blues. Stock up on vitamin D supplements so you don’t lack this critical nutrient. Make an effort to get outside and enjoy the winter season, even if you find it hard to get moving. Get plenty of exposure to light, even if it isn’t the light of the sun.

In addition, there are natural therapies that have been found to decrease seasonal affective disorder. Exposing yourself to natural light during the day and taking melatonin at night can resolve many of the symptoms. In fact, taking melatonin at night in itself has been found to correct around a third of the symptoms associated with SAD.

When our eyes do not perceive the right wavelength of light, it is easy for melatonin production to also get off track. Taking melatonin before bed gives a clear signal, that now is the time for sleep. Light therapy during the day can also help, by sending a clear message that these hours are meant for wakefulness. In winter, light levels are low enough that it is easy for our brains to get confused about when to sleep and when to wake. Correcting these crossed signals with well-timed light and melatonin may alleviate many of the symptoms associated with seasonal affective disorder.

Many people suffer from seasonal affective disorder, or at least the winter blues, without even realizing it. However, there is no need to power through these symptoms: Many therapies, including light therapy and melatonin, have been found to alleviate them. Including light therapies, such as using a dawn-simulating alarm clock, and supplementing with melatonin are ways you can help keep your circadian rhythm on track. In many cases, depression is just the first obvious symptom that something is wrong with your whole body health.

The Health Benefits of Omega 3 for Children

Sep 22 by Ewcopywriting Leave a Comment

Many adults take a daily fish oil or flaxseed oil supplement to ensure they’re getting enough omega-3 fatty acids. There are a multitude of benefits to these supplements, from better cardiovascular health and improved joint function, to an improved attention span, mood and cognitive function. However, there may be special benefits in omega 3 for children as well, according to several recent studies.

Omega 3 for Children: A Cure for Academic and Behavioral Problems?

Omega-3 fatty acids have been touted as anti-aging nutrients for the brain. However, their effects on the brain are remarkable in the realm of encouraging healthy development as well. Several recent studies have looked at the effects of omega 3 fatty acids for children and found that they can have an immensely positive effect on brain function, even in developing minds.

In one study, third graders were randomly assigned to two groups, one receiving omega-3 supplements and one receiving a placebo. After three months, the reading skills of children taking the supplements had improved faster than those of the group who went without. The classmates were then all given supplements and soon the control group also saw benefits.

Omega-3 Fatty Acids and Behavior

Omega-3 fatty acids also may improve behavior by reducing aggression, according to another study of supplements containing omega 3 for children. Children of 11 and 12 years who had a history of aggression were placed in groups receiving a variety of therapies, including cognitive behavioral therapy and supplements believed to build the brain. Kids who received a mixture of therapy and omega-3 supplements saw a greater improvement in behavior than the other groups. Because this study only looked at the short-term, it is unknown how these children were affected over their lifespan. However, omega-3 supplements do appear to have an effect on behavior, especially when it comes to aggressive behavior.

How Can Omega-3 Fatty Acids Have Such an Immense Effect?

According to researchers, fatty acids affect our bodies in a variety of positive ways. First, they are a good source of the fatty building blocks needed to myelinate nerve cells. Myelin acts as an insulator for nerve cells so they can send signals more rapidly. While we are young, we are still building new neural connections (and myelinating them!) so supplements containing omega 3 for children can be of huge benefit.

In addition, fish oils containing omega-3 fatty acids appear to be good for almost every cell in the human body. They are a rich source of vitamins such as vitamin D as well as fatty acids of which the standard American diet is deficient. They also have been found to lubricate joints, allowing better mobility and less chronic joint pain as we age. The benefits of these tiny supplements are huge, which is why many adults take them. However, the benefits appear to be even greater for children.

Getting Enough Omega Fatty Acids in Your Diet

Why do we need an omega-3 supplement? Can’t we just get enough of these oils in our daily diets? In theory, we absolutely can. However, in practice, this is a very difficult task. Our ancestors ate plenty of foods that contained a healthy balance of omega-3 and omega-6 fatty acids, such as oily fish, nuts, seeds and leafy green vegetables. Yet, the average Western diet is high in processed foods and thus low in these vital nutrients. When foods do provide fatty acids, it’s often in an unhealthy ratio heavy in omega-6 fatty acids. For many people, getting enough omega-3 fatty acids is almost impossible. This is especially true for children, who need much higher nutrient density in their diets, yet are often picky eaters. For many Western people, including most children, supplements are the easiest way to ensure that our diets have all of the nutrients that we need for optimal health.

While the individual studies on the health benefits of omega-3 fatty acids are generally small, together they comprise a huge body of research that cannot be ignored. There are many health benefits to taking an omega-3 supplement, regardless of your age. The health benefits are too great and too far-reaching to be without these fatty acids in your daily diet.

The Health Benefits of Prebiotics

Aug 15 by Ewcopywriting Leave a Comment

Many Americans make an effort to eat probiotic foods or take a supplement containing these important gut bacteria. The health benefits of maintaining a healthy gut biome, as supported by probiotic supplements, are undeniable. However, there is another less-known supplement that may help your GI tract work at its best: prebiotics. Researchers are just beginning to realize the health benefits of prebiotics for whole-body health.

The Gut-Brain Connection

A well-functioning gastrointestinal system is essential to our health. Our body needs to break food down into the smallest building blocks and absorb these building blocks in order to survive. In addition, gut health has been found to have an effect on our overall health in a variety of ways. Our intestines are a major site of serotonin production, a neurotransmitter which can affect our mood and cognitive function. What’s more, the enteric nervous system located in our gut appears to be a major player in endocrine (hormone) regulation. Almost every week brings a new discovery about how important our GI tracts are to our health and well-being.

However, many people in the modern world struggle to achieve healthy digestion, absorption, and elimination, including 60 to 70 million people in the United States alone. Our modern diets don’t incorporate enough of the fruits, vegetables and whole grains needed to keep our gut moving at a steady pace. In addition, we are exposed to antibiotics when we are ill, when we clean with antimicrobial cleaners and even in our water. These antibiotics kill gut bacteria, which can compromise our own health.

What Are Prebiotics?

The gut microbiome is an important key to good gastrointestinal function. In our guts live millions of helpful bacteria that perform a variety of essential roles. They help digest food, produce essential vitamins, and contribute to healthy immune function. New research suggests that gut health may be even more important than previously thought, linking the health of our digestive system to healthy weight and even cancer risk.

Probiotics are the “good” bacteria that have been shown to create the best environment when living in our guts. It is important to take a probiotic supplement, but supplementation alone does not guarantee that these beneficial bacteria will thrive. This is where prebiotics come in. Prebiotics function as food for these beneficial bacteria and help to make the intestines a better place for them to live. Prebiotics are indigestible, which means that they are not absorbed into our GI tracts. They are easily fermented by bacteria for energy, ensuring that your probiotic bacteria have the ingredients they need to thrive and help you thrive as well. While most of us eat prebiotics in whole foods such as banana, leeks, onion and garlic, many people do not get enough in their diet and can benefit from a supplement.

The Health Benefits of Prebiotics

New research is showing that the health benefits of prebiotics may extend beyond our gastrointestinal tracts. People who supplement with prebiotics have healthier digestion and are even less likely to be overweight or obese. In addition, prebiotics appear to promote a healthy inflammatory response, helping to lessen the symptoms of a variety of conditions such as asthma. In fact, a recent study found that people who take a prebiotic supplement have lower levels of inflammatory markers in their blood, suggesting significantly less immune overreaction. Other studies have found that prebiotics may promote cardiovascular health and healthy cholesterol levels within normal ranges.

Getting Prebiotics in Your Diet

There are a few ways that you can get more prebiotics in your diet. First, you can choose foods that are rich in these indigestible starches. Second, you can switch from a probiotic supplement to one that provides both prebiotics and probiotics. Many people prefer these supplements because it makes sense to swallow the bacteria’s “food” along with the bacteria. In addition, taking a single supplement is just simpler.

If you seek optimal health both in your GI tract and the rest of your body, taking a prebiotic supplement may be beneficial. It makes sense to feed the bacteria that help your body to thrive in so many diverse ways.

Proven: Napping Boosts Productivity and Improves Mental Health

Jul 29 by Ewcopywriting Leave a Comment

Have you ever snuck a nap in the middle of the day? Modern schedules tend to favor people who are up at dawn and steadily working until sundown. Benjamin Franklin and other fathers of our nation praised those who worked tirelessly, eschewing sleep until nightfall. Our society is set up to support this behavior; jobs begin early and lunch breaks are nonexistent or too short for more than a quick bite to eat. People who sleep a bit in the early afternoon are even considered lazy by many. However, the disdain for the afternoon siesta may be counterproductive. There are several benefits of napping that we are missing out on by pushing through the day rather than pausing to get the rest we need.

The National Deficit of Sleep

Americans are not skipping their daily siesta because they get enough sleep at night. Quite the contrary; sleeplessness is reaching epidemic levels. Researchers estimate that 40 percent of adults and 70 percent of teens are sleep-deprived. The amount of sleep that we get has dropped by 20 percent in the past century. People are getting less sleep than ever in human history, which may be tied to rising rates of metabolic disease.

What can Americans do to improve our sleep, and thus national public health? Experts suggest that a good old-fashioned nap may be the answer. Not only can a nap add to your total sleep time, but it can help you be even more productive and creative once you wake.

The Proven Benefits of Napping

According to research conducted over the past decade, there are several important benefits of napping. People who nap have sharper minds and are able to solve complex cognitive tasks more quickly and correctly. Napping also reduces frustration levels and encourages good mental health. While many think of a nap as wasted time, it may actually make you more productive. After a nap, you think more creatively and work more quickly, making up for any time lost in sleep—and then some.

Can’t we just opt for an earlier bedtime? Is napping better than sleeping longer at night? The jury on this subject is still out, but evidence suggests that we are biologically primed for a short siesta. Hormones associated with alertness dip in the early afternoon, leaving many people feeling tired and duller mentally. If you are sleep-deprived, this afternoon dip in brain function has an even greater effect. This mid-day sleepiness can affect productivity immensely if people do not get the rest that they need to move on with the rest of their day.

How to Nap Like a Pro

If you are interested in making a quick nap part of your lifestyle, experts have a few suggestions for getting the most out of your sleep. First, nap at the same time every day, preferably the time when you are most prone to feeling sleepy. Be sure to limit this time so you do not get too deep into your sleep cycles to wake up quickly; experts recommend 20 to 60 minutes as the ideal nap length. Second, find a comfortable and quiet place so you can nod off quickly and get the most out of your sleep. If you plan to take only a 20-minute nap, drink a cup of coffee first. Although this may sound counterproductive, caffeine takes around this length of time to take effect so it will be kicking in right as you are waking up.

The benefits of napping are clear, so why don’t Westerners make it a national habit? If you’re suffering from an afternoon slump, taking a quick nap may be just what the scientists ordered. Even a short 20 minutes of sleep could leave you renewed, refreshed and ready to take on the rest of your day.

Are Prenatal Vitamins a Pregnancy Necessity?

Jul 22 by Ewcopywriting Leave a Comment

It’s a long-held belief that all expecting mothers should take a prenatal vitamin formula to reduce the risk of birth defects, nutrient deficiencies and other health problems. However, there are always skeptics who chime in as to why supplementing with extra nutrients may not actually be necessary while pregnant. If you’re on the fence, here is some of the latest information supporting the importance of supplementing with a prenatal vitamin while pregnant.

Folic Acid Is Crucial

Folic acid is also known as folate or vitamin B9. This vitamin is needed for the synthesis and creation of DNA, the production of red blood cells, the metabolism of amino acids, and for the growth of the placenta and fetus. A woman’s need for folic acid increases during pregnancy. Although the United States started fortifying grain products with vitamin B9 in 1998, most women still don’t get enough of it.

Taking folic acid is essential for reducing the risk of neural tube defects. This type of birth defect can be very severe,and some of these defects have a very low survival rate and life expectancy. One well-known neural tube defect is spina bifida, which occurs when the membranes around the spinal cord do not close completely. Spina bifida usually requires after-birth surgery and periodic medical attention throughout life. Another example of a neural tube defect is anencephaly, in which the baby is born lacking a cerebrum, which is the largest part of the brain.

Although neural tube defects are a terrible thing for a mother to experience, it’s also easy to greatly reduce your unborn child’s risk. In countries where flour is fortified with folic acid, there is a 46 percent lower rate of neural tube defects. You can bring the number down even further by simply taking a prenatal supplement with folic acid every day.

Folic acid may also help prevent other birth defects including heart defects and cleft palate, though more research is needed to confirm this. Additionally, because neural tube defects take place before most women even know they are pregnant, it’s important to start taking a prenatal vitamin formula with folic acid as soon as you start trying to conceive.

Other Benefits of Prenatal Supplements

Folic acid is arguably the most important prenatal vitamin that you should take. However, there are a few other nutrients with pregnancy benefits that you should learn about.

It is prudent for expecting mothers to take a supplement with vitamin D. Although vitamin D is obtained through sunlight, fortified dairy, fatty fish and egg yolk, most Americans still don’t get enough of it. Being deficient in vitamin D may increase your risk of preeclampsia, intrahepatic cholestasis of pregnancy, low birth weight, preterm birth, gestational diabetes and the need for caesarean delivery.

Calcium is one of few nutrients that your body takes from its own stores in order to help your baby grow. This means that if you aren’t getting enough calcium in your diet, your body will take it from your bones and teeth. You can reduce your risk of lifelong bone density problems by taking a prenatal vitamin formula containing calcium.

Some of the other most important nutrients to look for in a prenatal supplement include iron, iodine, choline and omega-3 fatty acids.

So, Do I Need a Prenatal Vitamin?

There remain some people who argue against the benefits of taking a prenatal vitamin formula. Skeptics raise some good points, such as the fact that you don’t necessarily need to supplement every single vitamin and mineral. However, the reality is that most Americans fall short when it comes to many key nutrients and that your need for certain vitamins like vitamin D and folic acid do rise during pregnancy. What’s more, nutrient deficiencies in the mother have more severe effects in babies. Ultimately, research supports incorporating a comprehensive prenatal vitamin formulation into your prenatal care program during pregnancy and beyond, while breastfeeding.

One study published in the journal Fertility and Sterility called the “Longitudinal Investigation of Fertility and the Environment Study” found that women who take a prenatal multivitamin daily during pregnancy have a 55 percent lower risk of losing their baby. Other studies have found consistent reductions in the risk of miscarriage, stillbirth and preterm birth.

Some people are more likely to highly benefit from taking a prenatal multivitamin formula than others. Supplementation during pregnancy is even more crucial for teenage mothers, women who smoke or have a history of using other substances, women who have suffered from eating disorders, women who take certain medications, vegetarians and vegans and women who are carrying twins, triplets, or beyond. However, taking a high-quality prenatal vitamin formula is a necessity for all women who are expecting or trying to conceive. This is confirmed by several health authorities: the Endocrine Society, the American Thyroid Association and the American Academy of Pediatrics all recommend multivitamins during pregnancy. Despite what the skeptics say, most OBGYNs and family doctors also recommend supplementing with a prenatal vitamin formula.