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Metabolism, Exercise and Weight Loss in Winter Months
Weight management requires ongoing effort every month of the year, but achieving your weight loss goals can be especially difficult during the winter months. Although it may be a little more complicated to keep to your plan during the coldest time of year, you can still succeed. Read on to learn how to exercise in winter weather and support your metabolism to support weight loss. The Challenges of Weight Loss in Winter Many people find it difficult to lose weight in the winter because: Holiday gatherings often include foods that are high in calories, sugar, and fat Classic cold-weather comfort foods tend to be highly caloric Exercising during the winter months may require changes to your routine due to the weather Short days with less light can negatively impact your mood leading to emotional eating Why Winter Exercise Matters Although you may feel stumped about how to continue exercising outdoors in winter, staying active throughout the winter months is of the utmost importance to weight management. To lose weight, you must burn more calories than you take in. Eating the right foods can help to create a calorie deficit to promote weight loss. Exercise supports these efforts by helping you metabolize more calories than you would if you remained sedentary. Plus, exercising in cold weather and warm conditions helps promote cardiovascular health, alleviate stress and improve your sleep. How Weight Loss Supplements May Help There's no magic pill that you can take to lose weight. However, weight loss supplements may work with all the other lifestyle changes that you've made to help you achieve your goal. Although there's no proof that any supplement promotes weight loss for everyone, some have shown promising results in research studies, such as chromium, green tea extract, and specific African spices. Body Kitchen has formulated Trimglo, a stimulant-free weight loss supplement that works by improving insulin sensitivity. This means that sugar in the body is utilized and burned as energy to prevent it being stored as fat-cells Trimglo contains a variety of nutrients designed to improve healthy weight-management. Before trying a weight loss supplement, make sure to check with your medical provider. How to Exercise in Winter To continue exercising throughout the winter, follow these tips: Head outdoors. Exercising in winter burns more calories due to the cold conditions, so take advantage of that by heading outside. Wear multiple layers, so you can shed the outer ones when your body temperature rises. Make sure to protect your face, ears, nose, and fingertips from the cold. Bundling up offers an extra benefit. The excess weight of your clothes can make your workouts more challenging, leading to a more significant calorie burn. Take a walk. Walking on snow is more difficult than cruising along on a paved surface or trail. By simply slipping on your boots and navigating the drifts on the sidewalks, you may burn more calories with a short walk than you would with a longer one in warm conditions. Try new indoor activities. Working out indoors doesn't have to mean hitting the gym. Try playing racquetball or handball with your friends or visit a climbing gym and scale the wall. Enjoy winter sports. Skiing and snowshoeing both burn calories while letting you enjoy the beauty of winter landscapes. How to Increase Metabolism and Support Weight Loss in the Winter Winter weight loss exercise is just one way to support your weight loss efforts. The following tips can complement your healthy diet and exercise plan: Snuggle up. Early research indicates that the feel-good chemical serotonin may play an essential role in metabolism support. One way to get a rush of feel-good chemicals is to snuggle up with someone you love on a cold winter's night. Sip on ice water. Does cold water boost your metabolism? Studies suggest that the answer is yes. When you drink something cold, your body has to counteract the temperature drop by burning more calories. Start things off with soup. A broth-based soup can help fill your stomach so that you'll eat less food in the rest of your meal than you would if you began with a salad. Plus, a bowl of a piping hot favorite can be very satisfying on cold days and may help you avoid reaching for other comfort foods that pack more calories. Opt for takeout rather than sit-down dining when you don't feel like cooking. When you order food ahead of time before hunger kicks in, you're less likely to overindulge and better able to choose options that fit your diet. Delight in winter vegetables. Many of the vegetables that are in season during the winter months are high in fiber. Not only are they healthy, but they're also filling. Get back on track quickly. If you go off the rails at a holiday meal or can't resist hot chocolate loaded with whipped cream on a cold day, put it behind you and get back on track. If you fixate on how you deviated from your dietary plan or beat yourself up over it, you may lose your motivation and give up entirely.
ENTREPRENEURIAL WORK ETHIC AND BUSINESS START-UPS
Launching a start-up company isn't for the faint of heart. With more than 50% of start-ups failing within the first two years and 90% failing by their 10th year, you'll need to put in a lot of work right from the start to ensure your success. In other words, cultivating a good work ethic is essential to the success of your business. Read on to learn about the key features of a robust entrepreneurial work ethic and to find out how nootropics for focus may benefit you as you work to strengthen your commitment to your company. KEY CHARACTERISTICS OF A GOOD WORK ETHIC FOR AN ENTREPRENEUR Whether you're a digital entrepreneur or are launching a start-up company in the retail and service sector, your work ethic is crucial. Some elements of a good work ethic for a start-up entrepreneur include: Willingness to take ownership of the company's success Sense of responsibility to yourself, your company, and your employees Commitment to acting with integrity and treating others with respect Persistence in the face of adversity and failure Ability to maintain a high degree of focus in the face of distractions WHY IT'S SO HARD TO STAY FOCUSED If you found it easy to check off many of the items on the checklist above but hesitated when it came to focusing, you're not alone. Many entrepreneurs find that struggles with focus are one of their biggest challenges. Some reasons why you may find it hard to maintain your focus include: Fatigue. As an entrepreneur, you're likely putting in long hours. When you're working yourself to the bone, you get to the point where your body and mind can't continue to function at their best. As a result, you may find it hard to concentrate even on simple tasks. Stress. A lot is riding on your success, which adds to massive amounts of stress. Long-term stress causes hormonal changes in your body that keep you in a prolonged state of high alert. At that point, your body and mind are more prepared for fight or flight rather than completing tasks that involve concentration. Multitasking. Many people who launch start-up companies are one-person shows or have only a small number of employees. When you don't have a huge team to count on, you're going to have to juggle many things at once. Constantly moving back and forth between tasks can make it hard to concentrate on anything. Health problems. Stress and fatigue can impair your immune system's ability to protect you from germs fully. As a result, you may find yourself feeling less than your best on many days, and it's hard to focus 100% when you're under the weather. Eye strain. Blue light emitted by computers can lead to eye fatigue and stress. Chronic vision problems have been linked to mental health concerns, including depression and anxiety, both of which can make it hard for you to maintain focus. NOOTROPICS AND IMPORTANCE OF STAYING FOCUSED Understanding why you may be struggling to focus is the simple part. Determining what to do about the causes is where things get complicated. When you're trying to launch a start-up business, you may not be able just to get more sleep, do less work, or eliminate stress. Because of the unique challenges when it comes to focusing, many entrepreneurs are now turning to nootropic supplements to give them that necessary boost they need to take their work ethic to the next level. WHAT ARE NOOTROPICS? Nootropics began with the work of a Romanian chemist named Corneliu E. Giurgea. He believed that taking small amounts of certain supplements could allow people to improve their cognitive function. During the last half of the 2010s, Silicon Valley entrepreneurs revived their work and began searching for nootropic supplements to give them an edge. Today, people take them to promote improved focus, memory, and creativity. Some people call using nootropics in this way brain hacking. WHAT ARE THE BEST NOOTROPICS FOR FOCUS? Some nootropic supplements commonly taken for focus include: Grape and blueberry extract. The antioxidants in these fruits help protect the brain and the rest of the body from damaging free radicals. Caffeine. A natural stimulant, caffeine revitalizes the nervous system to help you stay more alert. Arjuna. Used in Ayurvedic healing for centuries, arjuna is a botanical extract believed to stimulate the cardiovascular system and enhance brain blood flow. Theobroma. Also known as cocoa bean extract, this natural chemical has been shown to energize the mind similarly to caffeine but without causing increases in heart rate. Lutein and zeaxanthin. These plant pigments are commonly taken to support eye health and may help to reduce eye strain associated with spending hours in front of a computer screen. Keep in mind that there's no magic pill that will safely improve your focus all on its own. A better approach is to combine nootropic supplements with small lifestyle changes, such as exercising more to relieve stress or taking power naps in the afternoon to recharge. Before taking any dietary supplement, be sure to consult your medical provider. Only use nootropic supplements as the manufacturer directs unless a medical professional gives you other advice.
Magnesium Benefits for Leg Cramps, Migraines, and Constipation
Magnesium is an essential mineral that your body needs to function at its best. Maintaining normal magnesium levels by eating nutritious foods is necessary for your balanced diet, and there is evidence to suggest that magnesium benefits may go beyond supporting overall health. Research has revealed that magnesium supplement benefits may include relief for constipation, leg cramps, and migraines. Read on to get the facts about taking magnesium for constipation, leg cramps, and migraines. Magnesium Deficiency Symptoms Severe magnesium deficiency is rare and most common among people with certain digestive disorders, alcohol use disorders, and individuals who take certain medications. Low magnesium symptoms include: Loss of appetite Fatigue Weakness Nausea and vomiting If left untreated, magnesium deficiency can cause: Muscle cramps Changes in mood Irregular heartbeat Seizures Low levels of calcium and potassium that cause additional symptoms Most people take magnesium supplements not to avoid deficiency but to reap the potential health benefits. Supplemental forms, such as Body Kitchen’s Unwind Magnesium Powder, are excellent choices to boost magnesium levels in the body. These supplements can directly influence the PSNS, allowing the body to release tension and manage stress which may help address some of the issues mentioned above. Although more research into the effectiveness of magnesium supplements for addressing all types of symptoms is needed to prove the benefits definitively, the results of early studies into using magnesium for migraines, leg cramps, and constipation have yielded some promising results. Magnesium and Leg Cramps Many people experience leg cramps at night that interfere with their rest, and there is strong anecdotal evidence to suggest that taking a magnesium supplement may help. Understanding what causes leg cramps makes it easier to understand why. Leg cramps occur when the muscles in your legs suddenly and severely tense up. One of magnesium's many jobs is to trigger the release of muscle contractions. That's why severe deficiencies can result in severe muscle cramps. Those who support taking magnesium for leg cramps believe that increasing the body's mineral supply can lead to improvements in muscle contraction control. Most related studies deal with athletes taking magnesium to enhance athletic performance. A small study found that taking a magnesium supplement reduced symptoms of restless leg syndrome, a condition marked by leg spasms triggered by sudden contractions. In addition, there is evidence to suggest that magnesium may ease cramping and discomfort associated with fibromyalgia. Magnesium and Migraines Migraines are throbbing, pulsing headaches that are often accompanied by sensitivity to light and nausea. Scientists don't fully understand what causes migraines, but numerous studies have confirmed that many sufferers have low magnesium levels. This has led to people taking magnesium supplements in the hopes of reducing the frequency of headaches. These individuals may take magnesium in addition to prescription medication or on its own. One study found that a magnesium oxide supplement was as effective as the medication valproate sodium at fighting migraines and that the supplement caused fewer side effects than the drug. Other research has shown that magnesium may make women less likely to develop migraines during menstruation. Magnesium and Constipation Constipation is a widespread digestive issue. It's so common that most people will find themselves wondering what helps constipation at least once in their lives. On its own, constipation isn't a medical condition. Instead, the infrequent or difficult-to-pass stool is usually a sign of something else. Occasional constipation may be caused by diet, dehydration, or a lack of physical activity. Chronic constipation may be the symptom of something more serious. For persistent unexplained constipation, you should see your doctor. For occasional symptoms, magnesium has long been used for constipation relief. So how does it help with constipation? Essentially, your bowel is a large muscle. When you take magnesium, the mineral causes it to relax and attracts water into feces, making stool easier to pass. Because of its effectiveness, the U.S. Food and Drug Administration (FDA) has approved magnesium citrate for sale as an over-the-counter osmotic laxative for treating occasional constipation. What Types of Magnesium Should You Take for Leg Cramps, Migraines, and Constipation? There are many types of magnesium supplements available, including: Magnesium sulfate Magnesium oxide Magnesium citrate Magnesium chloride Magnesium aspartate Magnesium malate Magnesium lactate Magnesium glycinate You may wish to choose supplements, including Body Kitchen’s Unwind Magnesium Powder, that feature more than one type of magnesium, which may enhance overall effectiveness. Dosage of Magnesium for Leg Cramps, Migraines and Constipation There is no definitive answer to the question, "how much magnesium for leg cramps, migraines or constipation?" How much you will need depends on your age, weight, sex, and how much magnesium you get from your foods. Your medical provider can help you determine what dosage of magnesium is correct for you.
Put Your Health and Self-Care First with 5 Amazing Healthy Holiday Bundles
The holiday season is in full swing and you’ve been hard at work preparing to create joyous, magical memories for everyone around you. You love to see the twinkle of the lights and sparkle in their eyes, but creating these picture-perfect moments can leave you feeling burned out before the actual celebrations begin! Take time to put yourself first with a few pre-holiday stocking stuffers to boost your beauty, immune system and energy. To make it easy, we created 5 Healthy Holidays bundles that are absolutely unmissable, because they offer Body Kitchen’s best pricing on an assortment of Body Kitchen products. It’s like Black Friday all month long! #1 Top Sellers Bundle (SAVE 43%) Regular price: $69.90 Holiday price: $39.95 Get two of Body Kitchen’s most popular formulas at seriously discounted prices. Youthful Beauty collagen powder was featured on the Rachael Ray Show for its cutting-edge approach to skin rejuvenation. Revive your skin with this blend of grass-fed and marine collagen, fruit antioxidants and moisture-locking hyaluronic acid. Mega NAC is our powerful “toxin trapper” that supports natural the body’s natural cleansing process and respiratory health. It combines N-acetyl cysteine and quercetin with black pepper extract for optimal absorption. #2 Premium Beauty Bundle (SAVE 40%) Regular price: $74.90 Holiday price: $44.95 If there’s ever a time to stock up on our two targeted skin and hair boosters, this is it! Get what you need for the season and beyond. Collagen Enrich is luxe skincare in a capsule with high-quality collagen, hyaluronic acid, silica and antioxidants to fight the formation of wrinkles and hydrate skin at the surface for a smoother appearance. Keratin Enrich supports hair growth and helps minimize excess shedding with clinically backed keratin protein, antioxidants and a family of B-vitamins including biotin. #3 Beauty Essentials Bundle (SAVE 43%) Regular price: $104.85 Holiday price: $59.95 Snag a trio of head-to-to beauty favorites for a song with once-a-year bundle pricing. Pro-Elastin provides optimal support aging skin with a proprietary marine ingredient shown to enhance elasticity, smooth out lines and wrinkles, and reinforce skin’s spring-like fibers. Peptide Fortified Hair Skin Nails is our unique, age-fighting formula that supplies a multitude of skincare ingredients, including collagen, vitamin C, hyaluronic acid and phytoceramides to support younger-looking skin while supporting strong, healthy-growing hair and nails. Original Body Boost is everything but original, with its complete combination of collagen and protein that supports skin radiance, hair growth, joint health and lean muscle mass. #4 Immune Bundle (SAVE 42%) Regular price: $39.90 Holiday price: $24.95 Enjoy big savings and big rewards – like knowing your natural defenses are in tip-top shape all winter long. Nordic-Elder Shield delivers the immune-boosting power of pure, concentrated black elderberry extract from Norway without the sweet syrup or unnecessary sugar intake. Mega NAC supports healthy lung and respiratory function, and helps boost levels of glutathione, the body’s master protector against unhealthy threats. Includes the powerful antioxidant, quercetin, to fight free radicals. #5 Daily Essentials Bundle (SAVE 42%) Regular price: $51.90 Holiday price: $32.95 Find your happy place amidst the holiday hustle and bustle with proven, mood-enhancing vitamins and minerals. Unwind magnesium powder helps you manage holiday stress by calming your mind and muscles. It also improves sleep quality to help you wake up feeling refreshed and naturally energized. Vitamin D+K2 supplies a daily dose of the sunshine vitamin to support a balanced mood, promote bone strength and a healthy immune system. Plus, synergistic vitamin K2 optimizes distribution of vitamin D and other nutrients throughout the body.
Pecan Pie Collagen Energy Balls
When you want a quick, delicious energy-boosting snack, these Pecan Pie Collagen Energy Balls fit the bill. They taste like that first bite of Thanksgiving pecan pie, but without the refined sugar and flour that leave you ready for a nap. Here at Body Kitchen, we believe in real food ingredients, ones that provide sustained energy and nutrients without the crash. Energy balls, made with dried fruit and nuts, are an exciting way to include Body Kitchen Collagen in your diet. Original Body Boost is one refined collagen powder that adds healthy protein without altering the recipe’s flavor, blending perfectly in the baking-process. Feeling creative? Take this recipe as a template and experiment with different flavor combinations, spices or add additional ingredients like chocolate chips. The possibilities are endless! Prep time: 10 minutes Makes: 8 energy balls Recipe Ingredients: 1 cup Medjool dates (about 10 dates) 1 ¼ cup pecans 2 scoops Original Body Boost ½ teaspoon vanilla extract ½ teaspoon cinnamon ¼ teaspoon nutmeg ¼ teaspoon sea salt Recipe Directions: Place all ingredients in a food processor fitted with the “S” blade and process until well combined, about 30 seconds. Roll the date pecan mixture into balls, about 1.5 inches in diameter each. Store the energy balls in an airtight container in the fridge. Nutrition facts (1 energy ball): 210 calories, 5 grams protein, 12 grams fat, 25 grams carbohydrate, 4 grams fiber
HOW TO LOWER THE STRESS HORMONE CORTISOL
Long-term stress can cause many physical and mental health consequences. Many of the problems that arise as a side effect of stress are due to the hormone cortisol. Learning how to control cortisol levels can help you further your efforts to reduce stress and tension. Read on to learn more about the stress hormone cortisol and how ashwagandha stress relief supplements may benefit you. WHAT IS CORTISOL? Cortisol is a hormone produced by your adrenal glands located just above your kidneys. The hormone plays an essential role in your body. When everything functions correctly, cortisol rises in response to fear to prime your body for flight or fight. Changes in cortisol levels impact your: blood pressure energy level glucose level inflammation level metabolization of fats, carbohydrates, and proteins sleep-wake cycle HOW DOES STRESS AFFECT CORTISOL? When your mind senses danger, the adrenal glands release cortisol. Once levels become too high or the threat passes, the hypothalamus and pituitary gland senses the problem and tell your brain to slow down cortisol production. This system is designed to protect you from short-lived threats, such as an angry dog crossing your path on the sidewalk or a vehicle veering into your lane on the freeway. Cortisol puts you on high alert, so you can respond more quickly and protect yourself. Unfortunately, the mind can't differentiate between threats that well. When you go through periods of high stress, the mind can misinterpret and believe you are in constant danger. This leads to an overproduction of cortisol. WHAT ARE THE EFFECTS OF HIGH CORTISOL LEVELS? When cortisol levels remain elevated over a long period of time due to stress, you may experience: Anxiety Difficulty concentrating Digestive issues Headaches Insomnia or light sleep Memory problems Weight gain Studies have also linked long-term elevated cortisol to an increased risk of heart disease and clinical depression. If you have diabetes, high cortisol levels may also make it difficult to control your blood sugar levels. HOW TO LOWER CORTISOL NATURALLY The best way to lower cortisol is to manage stress better. Some ways to de-stress include: Taking time out for self-care Exercising regularly Enjoying hobbies Deep breathing Meditation Yoga ASHWAGANDHA AND CORTISOL Supplements are a great choice to complement the lifestyle changes in their stress management plans. Brands such as Body Kitchen use this powerful herb in combination with other ingredients to specifically help stress-management. Body Kitchen Stress Release is a premium-level supplement composed of natural ingredients. It uses KSM-66, a highly-reputable form of Ashwagandha backed by clinical-studies. Ashwagandha is a popular choice because of its effects on cortisol levels. Studies have found that an ashwagandha supplement may reduce cortisol by up to 30% to help diminish symptoms associated with having too much of the hormone. WHAT IS ASHWAGANDHA? Ashwagandha is an evergreen shrub found in Africa and Asia. Practitioners of the ancient healing tradition of ayurveda have been using it as a natural remedy for centuries. Sometimes, people refer to the herb as winter cherry. However, other herbs go by the same name. HOW DOES ASHWAGANDHA LOWER CORTISOL? Studies into ashwagandha cortisol-lowering benefits are still underway. Still, scientists believe that the herb works as an adaptogen, a natural substance that helps defend the body from stress. Although the exact mechanism is not fully understood, ashwagandha seems to help regulate the activities of the hypothalamus, pituitary, and adrenal glands. By promoting balanced activity, the herb may help to keep cortisol levels in check. OTHER ASHWAGANDHA BENEFITS Ashwagandha isn't just used for elevated cortisol and stress. People also use supplements for: Anxiety. People who take ashwagandha for anxiety do so because of the herb's potential adaptogenic benefits. Anxiety symptoms may also arise due to the effects of stress on the body, making ashwagandha possibly capable of easing symptoms. Blood sugar control. Some people with pre-diabetes or diabetes may take ashwagandha to improve the effectiveness of other treatments used to maintain blood glucose levels within a healthy range. Depression. A small study found that people who took concentrated ashwagandha supplements saw a decrease in symptoms of clinical depression. Fertility. There is evidence to suggest that ashwagandha may boost testosterone levels. As a result, some men use it to promote virility and fertility. Performance enhancement. Research shows that ashwagandha may help people get more from their workout routines. A small number of studies have found that the herb supports the production of lean muscle mass in response to exercise. Be sure to talk to your doctor before taking an ashwagandha supplement for cortisol management or another concern.
How To Get Vitamin D in Winter? Winter Health Tips
With cold weather comes an increased risk of cold and flu. Now that the seasons are starting to shift, it's a good time to start thinking about protecting yourself and lowering the likelihood of developing winter health concerns. Following these winter health tips can help you support your immune system throughout the season. When is cold and flu season? Each year, the time frame changes based on weather patterns and what viruses are circulating. Generally, the season can range from October to March. Typically, the transmission of the flu is highest between December and March. Why Vitamin D Deficiency Happens in Winter Research shows that vitamin D deficiency is more common in the winter months. The reason for this is the connection between the sun and vitamin D. Your body can manufacture the vitamin D needed to power your immune system and perform other functions in the body. Sunlight triggers the production process. Because days are shorter in the winter, and you're more likely to spend more time indoors, your body may not be able to make enough vitamin D to meet your needs fully. How To Boost Your Immune System in Winter Your immune system is your body's shield against germs that cause illnesses like winter colds and flu. Various cells, tissues, and organs make up the immune system, and they must work together to keep immunity strong. Supporting a healthy immune system is essential all year but is especially vital during the winter when you're most likely to get sick. Try a Supplement A vitamin D supplement is probably the easiest and fastest way to increase your body's natural supply of the vitamin. You can choose a standalone supplement that only contains vitamin D or a combination supplement that mixes vitamin D with other ingredients shown to support immune system function or other benefits. Body Kitchen vitamin D + K2 is an excellent option. With every serving, this supplement provides a full day's supply of vitamin D plus a specialized form of vitamin K2 (MK-7) to support healthy calcium distribution in the body. Before taking any dietary supplement, you should consult your medical provider about which product is right for you and how much you should take daily. Protect Yourself During Cold and Flu Season While you can't altogether avoid the germs that cause colds and the flu, you can take steps to limit your contact with them by: Washing your hands with soap and water frequently for at least 20 seconds Disinfecting high-touch surfaces at home and work like light switches, faucets, doorknobs, and remote controls Wipe down your smartphone daily Practice Anti-Stress Techniques Stress can wreak havoc on immunity. How does stress affect the immune system? Studies into stress and the immune system have found that your body releases chemicals to defend itself during stressful periods. Unfortunately, these chemicals can interfere with how your immune system operates. Learning to manage stress can help you keep your immune system strong. You can: Do deep breathing exercises Meditate Practice yoga Talk to friends and family about your feelings Support groups are beneficial Perform simple acts of self-care like listening to music, taking a long bath, or enjoying a hobby To maintain healthy vitamin D levels during the winter months: Go Outside While You Can Make the most of warmer days by spending time outdoors. Research indicates that just 15 to 30 minutes of sun exposure three times per week can help promote vitamin D production. Even if skies are gray, make sure that you wear a broad-spectrum sunscreen with an SPF of at least 15 when you're outside. You can still develop sunburn in the winter, and the UV light found in the sunshine can damage your skin cells during any month of the year. While the idea that being out in the cold can make you catch a cold is a myth, dressing appropriately for the weather is important to protect yourself from exposure. Make Changes to Your Diet You can increase your supply of vitamin D by making changes to your diet. Some foods that provide vitamin D include: Fatty fish like tuna and salmon Beef liver Egg yolks Cheese Mushrooms You can also eat and drink products fortified with vitamin D. Manufacturers may add the vitamin to: Breakfast cereals Almond, oat, soy and Cow's milk Margarine Orange juice Yogurt
THE WINTER BLUES AND MOOD BOOSTING SUPPLEMENTS
Roughly 3 percent of people in the United States suffer from season-related depression, and many more notice a decline in their mood during the coldest, darkest times of the year. Understanding why these symptoms occur can help you take steps to promote a good mood. Read on for tips on addressing the winter blues and finding out how ashwagandha, GABA, and l-theanine may benefit you. WHAT IS SEASONAL AFFECTIVE DISORDER? Seasonal affective disorder is a form of depression that comes on during one season, most often in the winter. Scientists believe that the problem occurs when the body's natural circadian rhythms that control the sleep-wake cycle become disrupted due to changes in sunlight. In people who suffer from seasonal affective disorder (SAD) in the winter, the lack of sunlight triggers the response. People who suffer from clinical depression are at a greater risk of developing the condition. Genetics may also play a role. SEASONAL AFFECTIVE DISORDER SYMPTOMS Symptoms of seasonal affective disorder include: Loss of interest in activities once found enjoyable Reduced energy level Oversleeping Changes in appetite, usually with cravings for carb-heavy foods Sluggishness Agitation Problems concentrating Sense of worthlessness Guilt Weight gain Doctors usually diagnose seasonal affective disorder when these symptoms occur most of the day and are present nearly every day throughout the season. TIPS FOR BATTLING THE WINTER BLUES To battle the winter blues, follow these tips: Improve your diet. The carbohydrates and added sugars that you may crave during the winter months can worsen the physical effects of depression by causing sharp increases in blood glucose levels that drop off quickly, leading to low energy levels. Filling your diet with vegetables, nuts, beans, fruits, whole grains, and lean proteins helps support steady energy production and supplies your body with the vitamins, minerals, and other nutrients needed to thrive. Stay active. Exercise has been shown to release endorphins, natural chemicals that improve mood. Experts generally recommend 2.5 hours of moderate physical activity like walking or yoga per week. Get more sunlight. Make time to go outside and enjoy sunlight when you can. Wear sunscreen and UV-blocking sunglasses to protect yourself and dress appropriately for the weather. Even if the sky is overcast, the sun is still present, so you don't have to skip your outdoor walk just because you see gray skies overhead. Remain connected with friends. Depression often causes people to pull away from loved ones, causing feelings of isolation and guilt. Make an effort to stay connected with friends and family members in a way that you have enough energy for. If you don't feel like going out, chat online, text, call, or email. Control your sleep. Getting too much or too little sleep can worsen mood problems. Aim for seven to eight hours of sleep each night to maintain your energy levels. MOOD BENEFITS OF ASHWAGANDHA, L-THEANINE, AND GABA Mood enhancing supplements may have the potential to ease symptoms of seasonal affective disorder. Although research into the use of mood supplements is ongoing and more evidence is needed to prove their effectiveness, three particular options have shown promising results in studies: Ashwagandha. An ashwagandha supplement contains extracts from a medicinal herb that has been used as a part of Ayurvedic healing for thousands of years. Research suggests that ashwagandha benefits the mind by crossing the blood-brain barrier and helping to regulate the activities of critical chemicals. In addition, the herb may help to defend the body from the effects of stress. As a result, many people take ashwagandha for anxiety as well as for mood support. L-Theanine. L-theanine is an amino acid found in tea, mushrooms, and some other plants. Although the human body does not need the nutrient to function properly, there is evidence suggesting that l-theanine benefits mood by helping the brain regulate chemicals like serotonin and dopamine. Small studies have also concluded that it may help improve sleep and concentration, which could benefit people with the winter blues. GABA. GABA, or gamma-aminobutyric acid, is an amino acid that plays an essential role in brain function. Studies have found that people who suffer from depression often have lower levels of amino acids. As a result, some experts believe that GABA benefits mood when taken as a supplement. The theory is that increasing levels of GABA through a supplement can help improve the brain's natural supply to promote proper brain function. These are excellent and natural nutraceuticals. You can take them all individually or choose naturally-formulated products such as Body Kitchen Stress Release. This formula contains clinically-researched forms of the previously mentioned ingredients, making it a highly convenient and effective way to get the proper doses of these nutrients. It’s always wise to consult your doctor to determine whether these supplements are right for your needs.
Can You Take Too Much Collagen? Collagen Daily Dosage
Collagen is the most abundant protein in your body. Numerous studies have shown that supporting collagen production with supplements can have health benefits, but taking the proper collagen dosage is key to reaping the benefits of supplements. Read on to get the facts on the recommended dose of collagen and to find out why it's essential not to take too much collagen. Potential Collagen Benefits Studies into the benefits of taking collagen powder and other collagen supplements are ongoing. While more evidence is needed to verify the findings of previous research, results suggest that collagen may: Support for wound healing Contribute to firmer, more youthful-looking skin Promote healthy aging Diminish joint pain associated with osteoarthritis Reduce the risk of bone loss Assist with muscle strengthening Help improve hair and nail health Types of Collagen Supplements Collagen supplement daily dosage recommendations vary based on the type of collagen found in products. There are a few common types: Hydrolyzed collagen comes from cows, seafood, chicken, eggshells, pigs, and other animal sources. Manufacturers break the collagen down into small chains of collagen peptides to help the body digest and utilize it more efficiently. Undenatured collagen is sourced from chickens and is used in its raw form. Gelatin is collagen sourced from animals and then cooked. All collagen supplements are animal-derived because plants don’t produce it. If you need to avoid gluten, sugar, or dairy products, options are available to suit your diet. However, vegetarian and vegan collagen supplements exist and are advertised as ‘plant-based’, but be aware that you won’t get any collagen, but different agents that contribute to your own collagen production over time. Is Too Much Collagen Bad for You? With any supplement, it's possible to have too much of a good thing. Collagen is unlikely to cause severe side effects at normal doses, but taking extremely high doses could lead to problems. Too Much Collagen Symptoms - Collagen Supplement Side Effects Some potential symptoms of too much collagen include: Gastrointestinal problems like constipation and reduced appetite Kidney stones, calcium oxalate crystals that build up in the urinary tract and can cause blockages Elevated calcium levels that can cause bone pain, nausea, vomiting, and fatigue Experts also caution that taking too much collagen for prolonged periods could cause symptoms of scleroderma, a skin condition that occurs when the body produces an overabundance of natural collagen. Some signs of scleroderma are: Red oval-shaped patches of thickened skin Swelling of the fingers Numbness and tingling of the fingers in response to cold temperatures and stress Joint pain These types of symptoms are possible but rarely reported from collagen supplements. Other conditions can cause similar symptoms. If you notice any of these signs, see your doctor to rule out any other potential causes. How Much Collagen Is Too Much? To get the proper collagen dosage for adults, follow these guidelines: Hydrolyzed collagen. Studies have found that 2.5 to 15 grams of hydrolyzed collagen peptides are generally well tolerated and effective. Undenatured collagen. Research studies have used therapeutic doses of 10 to 40 milligrams of undenatured collagen without reports of widespread unwanted side effects. Gelatin. Most often, gelatin is sold as a food product rather than a supplement. Use the serving guidelines on the packaging when adding it to smoothies, soups, sauces, and other foods. How To Use Collagen Supplements Safely To ensure best results, follow these tips: Choose a product from a well-known reputable brand. Supplements are not approved by any government inspection agency in the U.S. Unscrupulous manufacturers may lie about the contents or put less collagen in their products than they claim. Body Kitchen is an excellent supplement choice. They use natural ingredients that have been clinically studied to determine the perfect dosage for maximum effects. Check out collagen formulas such as Youthful Beauty. Look for options made in the USA. Products made in America are often of higher quality and more likely to be manufactured according to the best practices standards established by the FDA. Again, Body Kitchen is fully manufactured in the USA. Opt for a mixed product. Supplements that contain collagen from more than one source, such as bovine and marine collagen, provide a balanced assortment of peptides. Be aware of allergens. Although rare, it's possible to have an allergy to collagen. Allergic reactions may not happen the first time you take a supplement, and they can be severe. If you have food allergies, make sure the product you choose is free of ingredients that could trigger a response. Pay attention to the number of peptides, this is a VERY IMPORTANT point. Not all hydrolyzed collagen supplements are created equal. Some contain more dipeptides per serving than others. The more peptides that are found in a supplement, the more potential benefits it provides. Consider supportive ingredients. The best collagen supplements contain supporting ingredients that complement the actions of the peptides. Hyaluronic acid may be added to help support healthy connective tissue and joints, or antioxidants like Resveratrol may be included in a formula for enhanced anti-aging benefits. Body Kitchen focuses on meeting the majority of these points. See which collagen supplement suits you best, they have different formulas depending on personal goals. Talk to your doctor. Seek your medical provider's advice before using any new supplement. Follow the directions for use. Unless a doctor gives you other advice, stick to the daily dose recommended on the collagen supplement packaging. FAQ Can you take too much collagen? Yes, it is possible to take too much collagen, especially at very high doses over extended periods. While collagen is generally well tolerated, excessive intake may increase the risk of digestive discomfort, elevated calcium levels, or other unwanted effects. Following recommended dosage guidelines helps ensure safety and effectiveness. What are the symptoms of taking too much collagen? Potential symptoms of excessive collagen intake may include constipation, reduced appetite, nausea, fatigue, or kidney stone formation due to calcium oxalate buildup. These effects are uncommon and usually associated with extremely high or prolonged doses. How much collagen should I take per day? Recommended collagen dosages vary by type. Most studies show that 2.5 to 15 grams of hydrolyzed collagen peptides per day is safe and effective for adults. Undenatured collagen is typically taken in much smaller amounts, often between 10 and 40 milligrams per day, depending on the formulation. Are collagen supplements safe for long-term use? For most healthy adults, collagen supplements are considered safe when taken within recommended dosages. Choosing high-quality products from reputable brands and using collagen consistently rather than excessively helps support long-term benefits without unnecessary risks. What should I look for in a high-quality collagen supplement? A quality collagen supplement should come from a trusted brand, provide an effective peptide profile, and include supportive ingredients like hyaluronic acid or antioxidants. Body Kitchen collagen formulas are designed with clinically studied ingredients and optimized peptide concentrations to help deliver benefits while supporting safe daily use.
