Blog
Hyaluronic Acid & Resveratrol's Role in Boosting Collagen Production
Fine lines and wrinkles are a normal part of growing older, but it doesn't mean you're happy to see them when they do develop, especially when they start to form prematurely. You can find many anti-aging skin care products that claim to turn back the hands of time. However, if you've tried any, you likely know firsthand that topical formulas typically make only subtle improvements in visible signs of aging. But you can still have youthful-looking, healthy skin as you age. It means that you may need to take a different approach: one that focuses inward rather than on what's only skin deep. Maintaining Healthy Skin as We Age So, why does aging skin happen in the first place? Unfortunately, both internal and external factors contribute to the process. Skin firmness and elasticity primarily come from structural proteins beneath the visible tissue. Collagen is the most abundant of these proteins. Collagen production relies on vitamin C, amino acids, and other substances. Your body makes the protein throughout life, but the pace at which it does so begins to slow down as we age. This leads to a drop in collagen levels that reduces skin elasticity, making sagging, lines, and wrinkles more likely to occur. Decreased collagen production is just one piece of the puzzle. As previously mentioned, a force outside of your body is also at work. Oxidative stress is a term that refers to damage caused by harmful particles called free radicals. Unfortunately, free radicals are all around you. They're present in ultraviolet energy and environmental pollutants. The oxidative stress they cause can damage existing collagen and accelerate the aging process. How to Boost Collagen Production with Skincare: Stars - Hyaluronic Acid & Resveratrol Supporting healthy skin as you age should involve finding ways to boost collagen production. One way that you can do so is to take a collagen supplement, a dietary supplement that contains collagen, usually derived from cows or shellfish. When you take a collagen supplement, your body can break down the key ingredient into amino acids. Then, these building blocks can be assembled to produce new collagen fibers. Increasing your body's supply of raw materials can increase collagen production and support youthful-looking skin. Adding a collagen supplement to your diet can help to support healthy aging. Still, studies show that products are even more effective if they contain two key supportive ingredients: hyaluronic acid and resveratrol. What Is Hyaluronic Acid? Hyaluronic acid is a slippery substance that your body produces to lubricate your joints, skin, and eyes. It can also be made by fermenting certain types of bacteria or through other methods. The substance is found in many skin care products, as well as skin health, and joint health supplements. What Are Hyaluronic Acid Benefits for Skin? Hyaluronic acid plays a vital role in skin hydration. It acts as a humectant, a substance that attracts moisture and binds it to the skin cells. In doing so, hyaluronic acid has a plumping effect that makes skin feel firmer and look fuller. At the same time, it helps diminish dryness, making fine lines and wrinkles look less pronounced. Studies also indicate that hyaluronic acid is essential for collagen production. One study involving mice found that the substance boosted collagen production following wounds, more than a placebo. Another revealed that dermal fillers used to enhance the skin, accelerated collagen synthesis cosmetically. What Is Resveratrol? Resveratrol is a polyphenol found in blueberries, apples, grapes, peanuts, plums, and other foods. It is thought to be the substance that gives red wine its potential health benefits. Like hyaluronic acid, it is used both in skin care products and dietary supplements. What Are Resveratrol Skin Benefits? Resveratrol is a powerful antioxidant. This means that it has the potential to break down free radicals before they can oxidize healthy cells. As a result, resveratrol may help lower collagen breakdown likelihood due to exposure to the reactive particles. Research also indicates that taking resveratrol and collagen may enhance beauty supplements' benefits. One study revealed that women who ingested a product containing both ingredients saw significant improvements in skin firmness and elasticity and a reduction in fine lines and wrinkles after just three to six months. How to Benefit from Hyaluronic Acid and Resveratrol Body Kitchen Youthful Beauty Advanced Powder provides the benefits of collagen powder with 30 times as many dipeptide building blocks as other products found on the market today, plus resveratrol and hyaluronic acid. When taken daily, it can help support more youthful-looking skin while also contributing to the health of your hair, nails, skin, bones, and joints.
How Probiotics Help Improve the Gut Microbiome
You've probably heard the saying ‘you are what you eat.’ Of course, that's true regarding the vitamins and minerals you get from the foods in your diet, but the meaning goes even deeper. What you eat can also impact your gut health, which can impact your overall health and well-being. Probiotics are one way to help maintain a healthy microbiome in your gut for potential health benefits. This post will discuss what they are and how they help. What Is a Live Strain Probiotic? A live-strain probiotic is a supplement that contains beneficial bacteria known as probiotics. The term live strain refers to the fact that the bacteria are alive. When you take a supplement containing these live strains, the beneficial species of bacteria can supplement the microorganisms already living inside your gut. What Are Prebiotics vs. Probiotics? You'll often see prebiotics and probiotics discussed together, but the terms don't refer to the same thing. Probiotics are the bacteria in the intestinal tract. Fermented foods like yogurt and sauerkraut can supply you with probiotics. Prebiotics are food that contains substances that probiotics need to grow and thrive. Some known prebiotic foods include whole grains, onions, garlic, artichokes, soybeans, leafy greens, and bananas. Both prebiotics and probiotics also come in supplement form. How Are Probiotics and Gut Health Linked? Trillions of bacteria live in your digestive system. Together, they are called gut microbiota. Some of the microorganisms that call your gut home are beneficial, while others are harmful and can make you sick. The good news is that good probiotic bacteria can help to keep harmful bacteria in check. When enough probiotics are available to do this, you have a healthy gut balance. If the harmful bacteria are far more abundant, your gut will likely be imbalanced. What Are the Benefits of a Healthy Gut Microbiome? Promoting a healthy gut microbiome can lead to a variety of health benefits, including: Assistance with digestion: Your body needs probiotics to break down certain foods in your digestive system. Without a healthy gut microbiome, you may experience unpleasant symptoms like bloating, gas, and constipation. Better use of fiber: Fiber is one of the nutrients that depends on probiotics for digestion. If you have a proper gut balance, your body may be better able to process fiber. This is important because studies show that fiber can aid in weight management and reduce the risk of diabetes, heart disease, and some forms of cancer. Support for immune health: Much of your immune system is located in your gut. The probiotics in the digestive system play a role in immune cell communication. When you have a healthy gut microbiome, the signaling may be more efficient, leading to you developing fewer illnesses. Nervous system assistance: Newer studies suggest that gut microflora impact the functioning of the nervous system, particularly the brain. As a result, maintaining a balanced gut may support brain health and cognitive function. How to Improve Your Gut Balance To improve your gut health, you can follow these tips: Eat more probiotic and prebiotic foods. Cut down on your intake of artificial sweeteners, which have been shown to interfere with some probiotics. Take antibiotics only when it's medically necessary. Unfortunately, these drugs may kill probiotics and harmful bacteria, so you must only take them when your doctor prescribes the medications. Try probiotic supplements with live-strain bacteria to increase your body's supply of beneficial bacteria. What to Look for in Probiotic Supplements To improve your gut health through probiotic supplements, it's essential to understand that not all products are created equal. When comparing your options, consider the following: Strains: Products with more species of live strain probiotics may provide more enhanced benefits, as each has a unique gut function. Doses: The number of live-strain probiotics can vary significantly from product to product. Look for one that is backed by scientific research and provides clinically effective doses. Sources of probiotics: Where the probiotics come from can also affect the potency of supplements. Citrus probiotics have been shown in studies to better hold up to the effects of stomach acid, which could make them more likely to reach the colon where they are most needed. Storage: Some probiotic supplements must be refrigerated to preserve the beneficial living bacteria. This can make it more challenging to keep up with supplementation when you'r on the go.
Benefits of Maximizing Your Immune System
It's nearly impossible to scroll through the social feeds of health and wellness influencers or read a health magazine without seeing mention of your immune system. You may wonder if the importance of a healthy immune system lives up to the hype. Having a strong immune system really can provide a multitude of benefits. Read on to learn why and how to boost your immune system to support overall health and well-being. Benefits of a Strong Immune System Your immune system is a network of organs, tissues, cells, and substances that protect your body against illnesses and diseases. The following are some of the benefits of a healthy immune system: Less illness and faster recovery: A finely tuned immune system can fight off bacteria and viruses before an infection occurs, potentially leading to fewer bouts of illness. If you get sick, a healthy immune system can fight off infection faster, so you feel better more quickly. Healthy aging: Your immune system helps to reduce oxidative stress due to free radicals found in pollutants and ultraviolet energy. This can reduce the damage done to everything from your skin cells to your blood vessels, lowering the likelihood of premature aging and developing many diseases. Improved gut health: Since up to 70% of your immune system is located in your gut, taking steps to improve its health can promote a more balanced gut microbiome and may reduce unpleasant digestive issues like flatulence, constipation, and diarrhea. Faster healing: Your immune system also drives the healing process, helping you recover more quickly from injuries and medical procedures. Reduced inflammation: Inflammation is a part of your immune system's defenses. However, inflammation can persist too long or occur when it shouldn't due to an improper immune response. Supporting a healthy immune system may lead to better regulation of inflammation. How to Boost Your Immune System Naturally The benefits of a strong immune system are clear, so what's the secret to getting one? Following these tips is a good starting point. Eat a Well-Balanced Diet Supplying your body with the right combination of macronutrients, vitamins, and minerals can help fuel your immune system. Focus on eating lean proteins, whole grains, and fiber-rich fruits and vegetables. Avoid highly processed foods as much as possible and watch your intake of added sugars. Eat healthy monounsaturated and polyunsaturated fats in moderation. Minimize Stress Chronic stress can cause levels of certain hormones like cortisol to become elevated. Unfortunately, these hormones often impair immune system function. Finding ways to deal with the stress of work and relationships may help boost your immune system. You can try mindfulness meditation, yoga, or deep breathing to encourage relaxation. Also, remember that simply talking can help. Open up to people you trust or start seeing a therapist to discuss issues. Get Moving Regular exercise supports immune system health in a variety of ways. During cardio, your breathing rate rises, which may help flush illness-causing bacteria out of your airways. Exercise has also been shown to increase the circulation of white blood cells through the body. The rise in body temperature that comes with physical exertion may even reduce bacterial growth. Plus, exercise has been shown to counteract the effects of stress hormones. Prioritize Sleep Much of your immune system's work takes place while you sleep. You may suffer from weakened immunity if you're not getting enough shut-eye. To improve your sleep, follow a consistent bedtime and wake-up schedule daily. Limit blue light before bed, and consider wearing an eye mask and ear plugs or using a white noise machine to block distractions. Try an Immune Booster Supplement The right immune support supplements can provide the nutrients your body requires for immune function. They can complement other immune support lifestyle changes such as adopting a healthy diet and exercise regimen. Some beneficial ingredients in immune-boosting supplements include: Beta-glucan: Beta-glucan is a type of fiber often derived from the cell walls of yeast found in fermented foods and leavened bread. Studies have shown that beta-glucan may activate macrophages, and white blood cells that kill harmful microorganisms, activate other immune cells and eliminate dead cells. Olive leaf extract: Oleuropeins found in olive leaf extract has been shown to support immune system activity by aiding in destroying harmful bacteria. Zinc and selenium: These essential minerals are required raw materials for several substances and reactions that drive immune system function.
Spiced Tahini and Fig Overnight Oats
In this version of overnight oats, you’ll see the addition of collagen for added protein, tahini and hemp seeds for healthy fats, and figs and spices for flavor and antioxidants. Combining fiber-rich oats, collagen protein, and fats is a satisfying breakfast option. Enjoy!
NAC: The L-Glutathione Precursor
Taking steps to reduce oxidative stress is an integral part of healthy aging. Reactive particles bombard your body cells every day, causing free radical damage that can cause premature aging and other symptoms. Fortunately, your body has a natural defense system, which you can support with the right supplements. What Is L-Glutathione? L-glutathione is one of the most important antioxidants for health. Antioxidants are substances that fight the free radicals responsible for oxidative stress. Sometimes called the master antioxidant, l-glutathione or glutathione is manufactured by the body and acts as the first line of defense in the fight against oxidation. Low Glutathione Symptoms Although your body can produce l-glutathione, certain medical conditions may interfere with the process. For example, individuals with hypertension or diabetes may have low glutathione levels and develop symptoms like: Frequent infections, particularly those that affect respiratory health, like colds and flu Trouble losing weight despite exercise and following a healthy diet Chronic fatigue Environmental or food allergies What Is Cysteine? Cysteine is a non-essential amino acid that the body can produce from methionine. Your body also gets the nutrient from foods that contain cysteine, such as fish, turkey, chicken, eggs, soybeans, and lentils. Having adequate cysteine levels in your body is essential for supporting glutathione production, as the substance is an amino acid precursor for the antioxidant. Often, problems with low glutathione levels stem from an inadequate supply of cysteine. What Is NAC? N-acetyl cysteine, or NAC, is derived from cysteine and is often taken as a dietary supplement. When you ingest NAC, your body absorbs the nutrient and converts it to cysteine in the liver. Then, the cysteine becomes a raw material for making glutathione. Benefits of NAC Supplementation Studies into the relationship between NAC and glutathione have found that supplements may increase levels of antioxidants in the body. Because of this, some potential NAC benefits include: Defense from oxidative stress: By increasing glutathione levels, NAC may reduce the likelihood of oxidative stress to aid in healthy aging. Immune support: The cells of your immune system rely on high levels of glutathione to function correctly. One study found that postmenopausal women who took NAC for four months had an immune response more similar to their younger peers. Male fertility support: One study revealed that men who took NAC for three months had higher levels of male sex hormones and saw improvements in both sperm counts and sperm health. Less risk of magnesium deficiency: Low glutathione levels may increase the risk of magnesium deficiency. Your body needs magnesium to control muscle function, regulate blood pressure, support healthy bones and teeth, and perform many other vital functions. Liver health: Several liver problems worsen when glutathione levels are low. One study found that after four months of taking an NAC supplement, people with liver dysfunction experienced improvements in symptoms. Cardiovascular health: Research has linked high homocysteine levels with an increased risk for heart problems like cardiovascular disease and stroke. Evidence suggests that NAC may help regulate homocysteine levels to keep them within a healthy range. In a 2015 study, men who took NAC for four weeks experienced a more significant decrease in both homocysteine and blood pressure levels compared to a placebo group who did not. How to Choose a NAC Supplement When choosing an NAC supplement, follow these tips: Check the dosage: Not all supplements provide the same amount of NAC. Look for ones that offer a clinically effective dose ranging between 1200 – 1800 mg,meaning that it delivers an effective amount in clinical studies. Examine supportive ingredients: Supplements that contain additional ingredients may provide added benefits. For example, Body Kitchen Mega NAC + Quercetin combines clinically effective doses of both NAC and quercetin for additional antioxidant support. Consider bioavailability and absorption: A high dose of NAC won't provide much benefit if your body can't absorb and utilize it. Look for supplements that contain ingredients that enhance nutrient absorption. One example is black pepper extract, which has been shown to improve nutrient absorption by at least 30% and is found in Body Kitchen Mega NAC + Quercetin. Ensure Dietary compatibility: If you're vegan or on a gluten-free diet, closely examine the ingredients and look for a supplement that fits your lifestyle and eating plan. Talk to your doctor: Although NAC is generally safe for most people, it may not suit everyone. Your healthcare provider can help determine if an NAC supplement will benefit you.
Importance of Maintaining Healthy Blood Pressure
Almost half of all adults in the U.S. have chronic high blood pressure or hypertension, but only 25% have the condition under control. This is largely because hypertension usually doesn't cause symptoms until blood pressure levels become extremely high. It is also because it is a complex condition that may require multiple interventions. Read on to learn more about the importance of maintaining a healthy blood pressure range and what you can do to lower blood pressure naturally. What's a Healthy Blood Pressure? Blood pressure readings contain two numbers: systolic and diastolic. Systolic pressure is the top number and refers to blood pressure levels when the heart is actively pumping blood. Also called the bottom number, diastolic pressure is when the heart is resting between beats. Healthy blood pressure is generally defined as: Systolic pressure of less than 120 mmHg, and Diastolic pressure of 80 mmHg Readings of 120 to 129 mmHg over 80 mmHg or higher are considered elevated blood pressure. You enter Hypertension Stage 1 if your systolic reading is 130 to 139 mmHg or your diastolic reading is 80 to 89 mmHg. What Are the Causes of Hypertension? Some causes of hypertension include: Buildup of plaque in the arteries Hardening of the arteries Thyroid problems Obstructive sleep apnea Kidney disease Adrenal gland tumors Defects in the heart or blood vessels What Are the Risks of Hypertension? Having hypertension dramatically increases your risk for: Heart attack Stroke Aneurysm Heart failure Kidney damage Eye problems, which can include permanent blindness Dementia Natural Ways to Lower Blood Pressure When blood pressure becomes elevated, or doctors believe there is a risk that it might become elevated in the future, they typically recommend lifestyle changes before trying medication. Medical professionals suggest the following common changes for blood pressure management. Nutrition and Vascular Health A healthy diet is essential for blood pressure control. Often, doctors recommend the DASH diet that includes high levels of potassium, calcium, magnesium, fiber, and protein with reductions in saturated fat and sodium intake. You fill your plate with grains, vegetables, and fruits on the DASH diet and eat fat-free and low-fat dairy products, lean meats, poultry, and fish daily. In addition, the diet suggests eating daily servings of healthy fats in moderation and nuts, seeds, and legumes a few times a week. Exercise for Healthy Blood Pressure Exercise has been proven to lower blood pressure levels and help reduce hypertension risk in those with normal blood pressure. The CDC suggests: 150 minutes of moderate-intensity exercise every week, or 75 minutes of high-intensity exercise every week Other Lifestyle Changes for Blood Pressure Control Some other tips for lowering blood pressure include: Quitting smoking Drinking no more than one alcoholic beverage per day if you're a woman or two if you're a man Managing stress through relaxation techniques, therapy, talking with loved ones, hobbies, and other interventions Getting enough sleep every night Losing weight through a healthy diet and exercise if you're overweight or obese Supplements That May Help Lower Blood Pressure While not a substitute for blood pressure medications, dietary supplements may help people maintain healthy blood pressure levels combined with the lifestyle changes outlined above. Some doctors recommend magnesium malate, a form of the essential mineral magnesium. Research into magnesium and blood vessels has found that the mineral may have a relaxing effect that increases blood flow. Based on these findings, magnesium may provide circulation and vein support, and the risk of high blood pressure decreases when the blood can move more freely through the circulatory system. Polyphenols are another common supplement taken for blood pressure control and heart health. They are compounds found naturally in plants and include punicalagin derived from pomegranate and grape seed extract. The benefits of polyphenols come from their antioxidant potential. These substances help fight free radical damage that is a crucial contributor to inflammation and has been shown to play a role in heart disease and related conditions like high blood pressure. Body Kitchen Blood Pressure Balance contains clinically effective doses of magnesium malate, Pomanox pomegranate extracts standardized to 30% punicalagin, and patented MegaNatural-BP grape seed extract standardized to 90 to 95% polyphenols. The supplement lets you reap the benefits of three critical ingredients by taking just two capsules daily. Ask your doctor if Body Kitchen Blood Pressure Balance is ideal for your blood pressure management needs.
Maintaining Flexibility as We Age
Part of the goal of healthy aging is to continue enjoying the activities you did when you were younger. As we grow older, we often experience a reduction in range of motion that can interfere with mobility and even rob us of independence if allowed to progress. Fortunately, you can take steps to support healthy joints to lower the likelihood of issues. Read on to learn how to improve flexibility and maintain it at any age. Why Do We Become Less Flexible as We Age? bod Changes in the intervertebral discs also contribute to the loss of elasticity. Plus, many older adults develop osteoarthritis, a condition where the cartilage that insulates the joints begins to break down. This causes joint pain and stiffness, reducing mobility and making everyday activities uncomfortable. How to Maintain Flexibility To maintain flexibility as you age, follow these tips. Get Into the Habit of Daily Stretching Stretching is an effective way to support mobility at any age. There are two types of daily stretches for flexibility that you can perform at home: Static stretches: Stretching muscle groups while sitting, standing or lying down. Typically, you hold each stretch for 15 to 30 seconds. You can perform these stretches on their own or before a workout. Dynamic stretches: Stretching that incorporates movement, such as arm circles and spinal rotation. With this stretching, you don't hold your muscles in position. Instead, you move through them to enhance blood flow. Yoga classes can be a great way to benefit from dynamic stretching. Take Breaks from Sitting Sitting for long periods can lead to stiffness. If your job requires you to remain in front of a desk all day, take periodic breaks to get up and move. Also, strive to get regular exercise from walking, swimming, cycling, dancing, or aerobics. The U.S. Centers for Disease Control and Prevention (CDC) says that adults should strive for at least 150 minutes of this type of physical activity each week. Meet Your Body's Hydration Needs Lean muscle mass is 70 to 75% water; as previously explained, the tissues often become dehydrated with age. Ensuring that you stay hydrated helps minimize the impact of the changes. Drinking water is an excellent way to boost hydration, but other fluids like juices and broth can help, too. In addition, juicy fruits and vegetables can contribute to your fluid intake. Support Strong Muscles Muscle weakness can lead to reduced support for the joints, leading to a loss of flexibility. With age, muscle mass naturally declines, but regular strength training workouts may help to fight against this process. The CDC suggests that adults complete at least two resistance training workouts weekly to support healthy bones, muscles, and joints. Try Joint Health Supplements When combined with the other tips on this list, joint health supplements may help to support mobility as you age. The right supplements can aid in the repair and rejuvenation of cartilage. Some also address inflammation to help alleviate joint pain and stiffness. Talk to Your Healthcare Provider Your medical provider should be involved in your efforts to maintain flexibility. Before taking any new supplements or starting a new exercise routine, you should discuss the matter with them. They can help you determine if the supplement or activity is the right fit for your needs and provide additional advice about supporting healthy joints. Best Supplement for Joint Health Body Kitchen Pro-Mobility Advanced, Joint Care supplement is an ideal solution if you're looking for vitamins for joint pain and stiffness. Its formula combines three key ingredients in scientifically backed doses to provide a clinically effective dose with just two daily capsules. Patented Biolane green-lipped mussel extract from New Zealand may help to inhibit aging in the joint tissue, while AprèsFlex Boswellia serrata extract may help ease inflammation that contributes to joint pain and stiffness. In addition, the formula contains FRUITEX-B, a proprietary mineral complex that supports and heightens the actions of the other vital ingredients. Talk to your healthcare provider to determine if Body Kitchen Pro-Mobility is the right solution for your joint support needs.
HOW TO ACHIEVE CLARITY OF MIND
Achieving clarity of mind isn't always easy due to the many stressors of life. Dealing with a lack of clarity makes it difficult to think clearly and even make simple decisions. Understanding a few ways to gain peace of mind can benefit you in a wide range of ways and help you feel more sharp and alert. Taking the time to focus on gaining clarity of mind is well worth the effort in today's ultra-fast paced busy world. WHAT IS MINDFULNESS? Mindfulness is the simple yet powerful ability to remain present in the moment without feeling overwhelmed or distracted by what's happening around you. Practicing mindfulness exercises can help you feel more in control while improving your overall well-being. Mindfulness meditation each day can often give you peace of mind and help you avoid feeling anxious, distracted, altered, or stressed. Here are a few more ways you can achieve clarity of mind: MODIFY YOUR DIET Changing your diet can help you gain mental clarity, especially if you are accustomed to eating unhealthy food. While making changes to your diet is never easy, it's well worth the challenge due to its many benefits. You can choose from numerous healthy food options, such as many fruits and vegetables. Nuts and seeds are always excellent sources of omega-3 fatty acids, which are critical for brain health. Choosing organic food options over time is an excellent way to achieve clarity of mind. GET PLENTY OF SLEEP Many people struggle with not getting enough rest each night. A lack of sleep can lead to various health problems and make it difficult to concentrate during the day. Getting plenty of restful sleep is closely linked to mental clarity, as your mind can't work at its full capacity if you are overly tired. The amount of sleep required for each individual varies, but it's often recommended that you need anywhere between 7 to 9 hours of sleep. STAY ACTIVE Getting enough exercise each day is often a challenge for many people. However, making time to exercise is well worth the health benefits while providing much-needed peace of mind. You can choose from countless different exercises, such as going on a nature walk, practicing yoga, lifting weights, or playing sports with friends. Developing an exercise routine is a great way to stay active and help you achieve clarity of mind. MINDFULNESS EXERCISES Practicing mindfulness exercises can play a crucial role in clearing a restless mind and developing a more positive outlook. Mindfulness meditation can also improve concentration and help you relax. Finding a quiet place to relax is essential for mindfulness meditation. You can set a timer to rest for 10 minutes by simply concentrating on breathing while letting your thoughts pass through this mindfulness-based stress reduction technique. TRY USING ESSENTIAL OILS Another way you can gain clarity of mind is to use essential oils. Certain oils offer a variety of advantages, such as improving your attention span and reducing stress. All you need to do is add a few drops to a diffuser and experience the benefits of essential oils. Some of the most widely used essential oils include rosemary due to its stimulating effect, while peppermint is an excellent option for increasing alertness and improving your memory. Lemon balm is another perfect choice for improving alertness, boosting mood, and clarity of mind. START WRITING IN A JOURNAL Writing down your thoughts within a journal is an often overlooked way to help you achieve peace of mind. Many therapists recommend beginning your day journaling, whether you are writing down your plans for the day or any random thoughts. Taking the time to release your thoughts in a journal is a powerful way to enhance your mood and allow you to feel more in control of your emotions. Meditation for peace and clarity is a great way to reflect on your thoughts after writing them in a journal. BEST SUPPLEMENT FOR MIND CLARITY Choosing supplements can help you get peace of mind. Supplements can also aid your body in finding the right balance of minerals and vitamins. Probiotics are a great option in supporting a healthy gut, as most of the body's serotonin is produced through the intestinal tract. Vitamins for mental clarity are also beneficial, such as B-6, B-12, folic acid, and biotin. These vitamins can minimize cognitive impairment, reduce memory loss, and boost mood. Omega-3 supplements are also an excellent choice for helping you gain peace of mind. Or instead, you can use multi-nutrient formulas such as EXEED Mind. This formula combines a variety of natural and clinically-tested ingredients to help manage stress, avoid mental fatigue, and achieve a state of clarity. If taking too many supplements is a struggle for you, formulas like EXEED Mind can be highly convenient. CLOSING THOUGHTS Stress is an all too common problem, and practicing mindfulness exercises is an excellent option for many people. Understanding mindfulness-based stress reduction will improve your mental clarity and boost your overall mood. Taking a vitamin for mind clarity is also beneficial in helping you gain peace of mind in today's fast-paced environment.
NATURAL RELAXATION SUPPLEMENT: GABA
Since the start of the pandemic, four out of 10 adults have reported experiencing anxiety symptoms or signs of major depression, according to the Kaiser Family Foundation. Whether symptoms began recently or have been persistent for years, anxiety and stress can negatively impact every part of life. Suppose you're one of the millions of people with anxiety in the United States. In that case, you may feel hesitant to take prescription drugs to alleviate your symptoms or find that medications do not do enough on their own to reduce stress and other signs of the condition. Fortunately, there are other remedies that you can try. Read on to discover how to calm anxiety with a natural approach. WHAT IS GABA? GABA is the shorthand for gamma-aminobutyric acid or γ-aminobutyric acid, a neurotransmitter. Your body naturally produces this chemical from certain amino acids. The GABA neurotransmitter's primary job is to act as an inhibitor for the central nervous system. GABA benefits the body by stopping nerve cells from sending and receiving messages. Without enough GABA, the nervous system cannot work correctly. Scientific studies have linked low levels of GABA to epilepsy and other seizure disorders, and mood disorders. WHAT ARE GABA RECEPTORS? GABA receptors are areas on nerve cells that GABA binds to. Many prescription medications work by attaching to these receptors, including diazepam and lorazepam. These two drugs are prescribed for anxiety and insomnia. By binding to the GABA receptors, they cause nervous system activity to decrease. This leads to a sense of calm and, at higher doses, sleepiness. Other drugs for insomnia like Zolpidem and eszopiclone work by helping the natural chemical bind to cell receptors to support GABA function. CAN YOU GET GABA FROM FOOD? GABA is not present in many foods that are common in western diets. The chemical is found in fermented foods, including miso, tempeh, and kimchi. Because most people do not consume enough fermented foods to get an adequate supply of the chemical, those wanting to learn how to deal with anxiety and other conditions with GABA typically rely on supplements which might be a good choice if you’re looking to increase GABA intake. Brands like Body Kitchen formulate clean and natural supplements. Body Kitchen Stress Release uses a clinically-studied form of GABA (PharmaGABA) as well as other natural ingredients that work synergistically to support anxiety-relief and improve mental composure. THE RATIONALE BEHIND TAKING A GABA SUPPLEMENT The idea behind taking a GABA supplement for anxiety and other conditions is to increase the amount of gamma-aminobutyric acid in the body by taking a tablet, capsule, powder, or other product that contains the chemical. In theory, this may help ensure that the body has enough GABA to regulate the central nervous system properly. While there are promising studies into the benefits of taking GABA for sleep, stress, and anxiety, more research is needed to prove definitively that the supplements can alleviate symptoms of any medical condition. GABA'S EFFECTS ON ANXIETY People often take GABA to reduce anxiety attack frequency and ease other symptoms of anxiety. So far, the link between GABA and anxiety relief has only been the subject of a few small studies. Two found that people who took GABA for anxiety reported feeling more relaxed during a period of stress than those who took a placebo or another calming supplement called l-theanine. GABA AND HIGH BLOOD PRESSURE Stress often contributes to hypertension. Many people believe that when you take GABA, the stress response becomes lower and that this may help address spikes in blood pressure associated with tension. One study found that individuals who drank a fermented product rich in GABA had slightly lower blood pressure levels after two to four weeks. Another found that people with borderline high blood pressure who took a chlorella supplement with GABA twice a day saw a reduction in readings. DOES GABA HELP YOU SLEEP? Many people take GABA for sleep because they know that the GABA receptors play a role in sleep. Scientific studies into whether or not GABA can help people sleep better have been minimal. One small research project gave individuals with sleep disorders 300 milligrams of GABA an hour before bed. The researchers found that those who took the GABA sleep aid saw improvements in sleep within two weeks compared to those given a placebo who saw no progress. GABA AND STRESS As with studies on GABA's effects on anxiety, hypertension, and insomnia, there are few studies related to using the supplement for stress relief. One study involved giving individuals a GABA anti-stress beverage before a demanding problem-solving task. People who took both 25 milligrams and 50-milligram versions of the drink performed better on the tasks, with the group receiving the larger dose slightly outperforming their peers on the lower dose. HOW MUCH GABA FOR SLEEP, ANXIETY, AND OTHER CONDITIONS? Because studies into taking GABA for anxiety and depression and other conditions are limited, there are no established dosing instructions. Typically, the maximum GABA dosage for sleep, anxiety, and other conditions is 800 milligrams, usually spread out over a day. The most potent GABA stress supplement products contain 500 to 750 milligrams. Lower-dose products and combination products typically provide around 200 milligrams of GABA per dose. Before using a GABA Supplement for sleep, anxiety, or stress, talk to your medical provider. They can help you determine if taking GABA for anxiety and panic attacks is the right choice for you. In addition, your doctor can recommend the correct dose of GABA for stress and anxiety relief.
