Blog
Magnesium Powder Supplements for Reduced Stress and Better Sleep
The U.S. Centers for Disease Control and Prevention reports that 35.2 percent of adults get less than the recommended 7 hours of sleep per night. Problems sleeping can impact your energy level, your ability to focus, how well your immune system functions, and many other aspects of your health. Studies suggest that magnesium supplements could potentially help address your symptoms of insomnia so that you can reap the many benefits of consistent, restful sleep. Read on to learn more about taking magnesium for sleep. What Is Magnesium? Magnesium is an essential mineral, a nutrient that your body needs to function at its best but cannot manufacture on its own. Nuts, whole grains, fish, leafy greens, avocados, and legumes are some of the best sources of magnesium. Many people struggle to eat enough magnesium-rich foods on their own and take supplements to reduce their risk of deficiency. Magnesium Deficiency Symptoms Adolescents and adults over the age of 70 are most likely to become deficient in magnesium. In addition, those who abuse alcohol suffer from gastrointestinal disorders like celiac disease and Crohn's disease, and individuals with type 2 diabetes are also at an increased risk for deficiency. Most often, there are no noticeable symptoms of a low magnesium level. The only way to determine if you have a slight deficiency is through bloodwork. A severely low magnesium level can lead to loss of appetite, muscle spasms, nausea, vomiting, and changes in mood. What Does Magnesium Do in the Body? Your body needs magnesium to perform more than 300 functions that are vital to your health and well-being. It is required to convert calories into energy and to produce bone, DNA, and RNA. In addition, magnesium plays a role in muscle contraction, helps regulate your heartbeat, and assists with transmitting nervous system messages to and from the brain. Relaxing and Calming Effects of Magnesium People take magnesium for sleep and anxiety because the mineral may have a relaxing effect on the body due to its role in both nerve signaling and muscle contraction. Many studies have sought to answer the question, "is magnesium calming?" One study found that the calming effects of magnesium helped older adults with insomnia fall asleep more quickly and stay asleep for longer. Another look into the potential calming effect of magnesium concluded that taking magnesium supplements may be safer than using sleeping pills to treat insomnia. Does Magnesium Relax Muscles? Magnesium is responsible for triggering the release of muscle contractions. As a result, many experts believe magnesium has potential benefits as a muscle relaxant. They speculate that taking a supplement to promote normal magnesium levels may ensure that the body has enough of the mineral to support healthy muscle function. One study showed that magnesium reduced symptoms of restless leg syndrome that interfered with sleep. There is also evidence to suggest that magnesium may reduce muscle pain in individuals with fibromyalgia, allowing them to rest more easily. Other Magnesium Benefits for Sleep Some of the other potential benefits of magnesium may also positively impact sleep. Because there is a scientific link between magnesium deficiency and mood swings, some experts believe that supplements may help to improve mood. Taking magnesium for mood could help to reduce overall stress to improve sleep. Magnesium has also been shown to address digestive symptoms that could disrupt sleep. Those who use magnesium for anxiety may also experience better sleep due to a possible reduction in symptoms. Types of Magnesium There are many different types of magnesium supplements available today, including: Magnesium oxide Magnesium sulfate Magnesium aspartate Magnesium citrate Magnesium lactate Magnesium glycinate Magnesium chloride Magnesium citrate is the type typically recommended for digestive concerns. Some studies have indicated that magnesium oxide and magnesium sulfate may be more difficult for the body to digest, absorb and utilize than other types of magnesium. Forms of Magnesium Supplements Manufacturers of dietary supplements offer the different types of magnesium in various forms, including: Tablets Capsules Powder Liquid Powder and liquid supplements are often recommended because they may be easier for the body to absorb than other magnesium supplements, this is due to the breaking-process being easier in power or liquid. How Much Magnesium for Sleep? The recommended daily allowance (RDA) of magnesium for men 31 years of age and older is 420 milligrams per day. For women, the RDA is 320 milligrams. Depending on what foods you eat, medications you take, and your health condition, you may require more or less than the RDA. In addition to advising you on the best form of magnesium for muscle relaxation, sleep, and relaxation, your medical provider can recommend the proper dosage for you. Keep in mind that unless your doctor suggests a different magnesium dosage, you should always follow the dosing instructions printed on the supplement packaging. Before taking a magnesium supplement, you should consult your medical provider. They can discuss your concerns and then recommend any specific doses for sleep and relaxation.
CAFFEINE ALTERNATIVE FOR ALERTNESS
Nutrition and the brain are inexplicably intertwined. What you eat determines what fuels your body and brain to power you through your day. If you're suffering from decreased alertness, brain nutrition could help you address your symptoms. Many online articles recommend the stimulant caffeine to increase levels of alertness; however, not everyone can drink caffeinated beverages or use supplements that contain the substance (plus we can only use the restroom so many times). Fortunately, there are other ways that you can promote mental focus. Read on to learn more about one of the most beneficial brain nutrition supplements for those concerned with alertness. MENTAL ALERTNESS DEFINITION For everyday people, mental alertness refers to a state of being fully awake and aware of one's surroundings. If someone is mentally alert, they are attentive to their surroundings and able to focus on tasks. Typically when psychologists use the term, they refer to a heightened state of awareness that the mind goes into as a part of the fight or flight response. In this article, the first definition of mental awareness is what is being discussed. WHY ALERTNESS MATTERS There are several reasons why you may wish to increase your level of alertness during the day, including: Information retention. If your mind is drifting due to fatigue, you may find it challenging to retain critical information. For students, this can mean missing key points of a lecture. You may not hear important instructions about completing a project or assignment on the job if your mind is not focused correctly. Cognitive ability. It's difficult to complete tasks that require problem-solving or attention to detail when your mind is not fully alert. Fatigue can lead to problems concentrating on even day-to-day conversations with friends and family. Overall energy. When your mind is in a fog, you may find it hard to remain physically active, even if your body is not tired. Safety. Mental alertness helps to prevent injuries by making you more in tune with your surroundings. If you are fully alert, you are less likely to miss a tripping hazard or bump into something. THE TROUBLE WITH CAFFEINE Caffeine is a natural substance produced by many species of plants. When consumed, caffeine stimulates the nervous system, increasing alertness. Despite its biological origins, caffeine can cause unwanted side effects, such as: Restlessness Shaking Insomnia Headaches Racing Heart Irregular Heart Rate Dizziness Anxiety Dehydration Interactions with certain medications Over time, your body becomes immune to the effects of caffeine, and you need to consume more to achieve increased alertness. This can increase your risk of developing side effects. Because the body can become dependent on caffeine, suddenly discontinuing consumption can lead to withdrawal symptoms, such as: Drowsiness Poor concentration Irritability Headaches Nausea ONE OF THE BEST CAFFEINE ALTERNATIVES FOR ALERTNESS For those who experience side effects from caffeine or wish to avoid dependency, theobromine is an alternative. This substance is extracted from cacao trees. The ancient Mayans and Aztecs used theobromine as a part of rituals and for natural healing. Its scientific name Theobroma comes from the words for god and food, referring to its status as a food of the gods. HOW THEOBROMINE WORKS Unlike caffeine, theobromine does not act directly on the central nervous system. Studies have revealed that it inhibits the activities of phosphodiesterase enzymes and makes an important chemical messenger called cAMP more active. These two actions result in a widening of the blood vessels that increases circulation and may help to stimulate the mind. Because of how it affects the brain and body, theobromine has become a popular alternative to caffeine. HOW TO REAP THE BENEFITS OF THEOBROMINE There are many ways that you can incorporate theobromine into your brain health nutrition diet: Supplements. This is the best and most effective option available today. Many people prefer to take brain health supplements because chocolate is highly caloric and usually contains added sugar. A high-quality supplement can treat your mind and body to the benefits of theobromine without these drawbacks. TIPS FOR CHOOSING AND USING MENTAL FOCUS SUPPLEMENTS To get the most benefits, follow these tips when shopping for and taking theobromine supplements: Choose a standardized formula. A standardized cocoa bean supplement contains a certain percentage of theobromine per serving. If a product is not standardized, you may only get trace amounts of the beneficial natural chemical. Consider a combination supplement. Caffeine-free mental focus supplements combine theobromine with other natural substances shown to increase alertness for added benefits. Look for synergistic ingredients, meaning that the formula contains other nutrients that support and enhance the effects of the formula as a whole. Follow the dosing guidelines. Carefully following the directions for use printed on the supplement packaging can help to ensure the best results. Brands like Body Kitchen meet all these characteristics. The team has developed a highly effective formula, EXEED Mind, that’s designed for the student, the office-warrior, and/or the gamer. They use patented and clinically-studied ingredients so you can be sure you’re getting top-quality and researched ingredients.
What Is Menaquinone-7? Menaquinone-7 Dosage, Uses, and Benefits
Ensuring that you get enough of the vitamins and minerals that your body needs to thrive daily can go a long way toward promoting health and well-being. Vitamin K is one nutrient that many people overlook and may unknowingly be deficient in. Fortunately, taking a vitamin K2 menaquinone 7 (also known as MK-7) supplement can boost your critical nutrient levels and may offer other health benefits as well. Read on to learn about menaquinone 7 uses, benefits, and dosage recommendations. What Is Vitamin K? Vitamin K was identified in 1926 as an essential nutrient that your body needs but cannot manufacture on its own. Green leafy vegetables, vegetable oils, certain fruits, dairy products, meat, and soybeans contain nutrient. Severe vitamin K deficiency is rare in the United States, but people who have certain digestive disorders may need more of the nutrient than other people. What Does Vitamin K Do? Vitamin K performs several functions. Without it, your blood cannot correctly clot after you suffer a wound or injury. The vitamin is also necessary for the proper development of bones and teeth. What Is Vitamin K2? Vitamin K2 is one form of vitamin K that is frequently used in dietary supplements. It differs from phytonadione, which is commonly referred to as vitamin K1. Vitamin K2 is far more absorbent and effective. What Does Vitamin K2 Do? Vitamin K2 is the form of the nutrient that works best for promoting healthy bone development and other bodily functions. Specifically, vitamin K2 helps to ensure that the mineral calcium is adequately distributed throughout the body. It encourages calcification in the bones and teeth and reduces the risk of occurring in blood vessels and the kidneys. What is Menaquinone 7? Menaquinone-7 or MK7 is one form of vitamin K2 often used in supplements. There are other versions of the supplement as well, including menaquinone-4 or MK4. There is extensive research on how MK7 is the most effective form of menaquinone for dietary supplements. High reputation brands, such as Body Kitchen, are utilizing plant-based forms of this particular vitamin. Potential Menaquinone 7 Uses Although research into potential vitamin K2 benefits is ongoing, early studies suggest that it may have the following uses: Reducing the risk of heart disease. Because vitamin K2 reduces calcification in the blood vessels, scientists speculate that it may make blockages less likely to form in the heart. One study that followed individuals for seven to 10 years determined that those with high vitamin K2 intake were 57 percent less likely to die from heart disease. Strengthening bones. Without vitamin K, your body cannot correctly turn calcium into new healthy bone. Vitamin K2 activates proteins, allowing them to bind with calcium and form deposits. As a result, some people believe that taking vitamin K2 may help counteract bone loss that naturally occurs with age. Reducing the symptoms of osteoporosis. People with osteoporosis develop tiny holes in their bones that increase their risk for fractures. Because vitamin K2 is believed to promote stronger bones, the nutrient may help to lower the likelihood of complications due to osteoporosis. Thirteen studies examined the use of vitamin K2 supplements in postmenopausal Japanese women. Only one failed to yield results that indicated potential benefits. Based on the results of these studies, the Japanese government has approved vitamin K as a treatment for osteoporosis. Improving dental health. Like your bones, your teeth are also formed through calcification. So, vitamin K2 may assist with maintaining dentin, the calcium-rich material found under the enamel of teeth. How To Reap Menaquinone 7 Benefits Increasing your intake of foods rich in vitamin K can increase your body's natural supply of the nutrient, giving you more raw material that can be converted into MK7. Early scientific research indicates that even a well-balanced diet may not be enough to boost vitamin K2 levels to the point where health benefits may be possible. As a result, many people take menaquinone-7 supplements due to their effectiveness and convenience. Plant-based sources such as Body Kitchen’s Vitamin D + K2 are an excellent choice for supplying the body with these essential vitamins. Recommended Menaquinone 7 Dosage Experts recommend that adult men over the age of 19 get 120 micrograms of vitamin K daily and that women receive 90 micrograms of the nutrient from food. If you want to boost vitamin K2 levels through a supplement, the recommended dosage depends on your health and wellness goals. Your doctor can recommend the right amount of menaquinone-7 to meet your specific needs. FAQ What is menaquinone-7 (MK-7)? Menaquinone-7, also known as MK-7, is a highly bioavailable form of vitamin K2 commonly used in dietary supplements. It is known for its long half-life in the body, which allows it to remain active longer and support key physiological processes more effectively than other forms of vitamin K. What are the benefits of menaquinone-7? Menaquinone-7 supports healthy calcium metabolism by directing calcium to the bones and teeth while helping prevent it from accumulating in blood vessels and kidneys. Research suggests it may support bone strength, cardiovascular health, dental health, and overall skeletal integrity. How is vitamin K2 different from vitamin K1? Vitamin K1 is primarily involved in blood clotting and is found in leafy green vegetables, while vitamin K2 plays a larger role in bone and cardiovascular health. Vitamin K2, especially MK-7, is more efficiently absorbed and remains active in the body longer than vitamin K1. How much menaquinone-7 should I take? Daily vitamin K needs vary by individual. General dietary recommendations suggest 120 micrograms per day for adult men and 90 micrograms per day for adult women. Supplement dosages of menaquinone-7 may vary depending on health goals, so it’s best to consult a healthcare provider for personalized guidance. What is the best way to get menaquinone-7? While vitamin K can be obtained from food sources, research suggests diet alone may not provide optimal levels of vitamin K2 for certain health benefits. Many people choose plant-based menaquinone-7 supplements for consistent intake. Body Kitchen’s Vitamin D + K2 provides MK-7 alongside vitamin D to support bone health and proper calcium utilization.
How To Improve Skin Elasticity - Collagen Benefits for Skin
Centuries ago, European explorers voyaged to North and South America, searching for the fabled fountain of youth. Today, the tradition continues with people trying to discover how to increase skin elasticity and promote a more youthful complexion. Many skin care products claim to improve skin elasticity, but they fail to deliver on their promises. That's because the cause of signs of aging lies deeper than the skin. The truth is that lifestyle, nutrients, and vitamins for skin elasticity are essential to effective anti-aging. Read on to learn more. What Is Skin Elasticity? Skin elasticity refers to how supple and resilient your skin is. Youthful skin has more elasticity, making it firmer and smoother. Declines in skin elasticity make the tissue more prone to wrinkling and sagging. Why Does Loss of Skin Elasticity Occur As You Age? To understand how to improve skin elasticity, you first need to know why signs of aging occur. Your skin is supported by a network of proteins that your body manufactures throughout your life. As you age, the production process slows down, leading to a weakening in the skin tissue. This results in the development of sagging skin, fine lines, and wrinkles. Harmful particles in ultraviolet energy and pollution called free radicals worsen the problem by destroying healthy cells. What Is Collagen? Collagen is the essential protein found in the structural network described above. In addition, collagen is present in much of the connective tissue in your body, including the cartilage that insulates your joints. It's also found in your muscles, blood vessels, teeth, and the corneas of your eyes. Collagen Benefits for Skin Collagen is essential for the health of your skin. By increasing the amount of collagen present in your body, you can help to strengthen the tissue's natural support network. In turn, fine lines, wrinkles, and sagging skin become less apparent, and your complexion becomes more resilient and less likely to develop signs of aging prematurely. Why Take Skin Elasticity Supplements There are small amounts of collagen present in animal-derived foods; however, most people can't consume enough natural sources of collagen to promote visible improvements in skin texture and elasticity. Taking a collagen supplement is often a better solution. After you ingest a collagen supplement, your digestive system breaks the protein down into amino acids that it can then use to produce natural collagen. How To Choose and Use a Collagen Beauty Booster To get the best possible supplement for your needs and make the most of its benefits, follow these tips: . Compare dipeptide amounts. Dipeptides reveal the concentration of collagen in a supplement. The actual quantity of dipeptides in supplements varies. Body Kitchen Youthful Beauty Collagen Powder contains 30 times the collagen dipeptides found in other popular products, making it one of the most effective collagen formulas in the industry. Choose a collagen blend. Collagen found in supplements may be derived from cows or fish. Selecting a product that contains some of both gives you a better mix of quality amino acids and target natural collagen formation at different rates. Body Kitchen collagen products are specifically formulated in such way, Opt for easily digestible forms. Powder and liquid supplements may be more easily absorbed and utilized than capsules and pills, which your digestive system must break down. Follow dosing guidelines. Unless your doctor gives you other advice, you should only use collagen supplements directed by the manufacturer. You should always ask your doctor before you add any new dietary supplement to your regimen. Although the risk of side effects is relatively low with collagen, you could experience drug interactions or allergic reactions. How To Keep Skin Young In addition to taking collagen for skin, following these tips can help you promote a more youthful complexion: Wear broad-spectrum sunscreen every day. Exposure to ultraviolet A rays is a key driver of the aging process. By applying sunscreen with broad-spectrum protection daily, you can shield your skin from its effects. When outdoors for long periods, reapply sunscreen every 2 hours or more frequently if you're sweating or swimming. Stay hydrated. When you don't drink enough fluids, your skin grows parched, making signs of aging more prominent. Typically, experts recommend eight, 8-ounce glasses of water per day, but you may need more if you live in a hot, arid climate, are sweating profusely, or take certain medications. Moisturize daily. Applying a moisturizer restores hydration levels in the skin, making your complexion appear plumper and more radiant. Lower exposure that triggers free-radical damage, such as smoking environments. Increase your intake of natural vitamin C. Eating foods rich in vitamin C like citrus fruits and green leafy vegetables gives you antioxidant protection against free radicals while also providing raw materials to help your body manufacture collagen. How Quickly Can You See Results? Collagen supplements are not the miracle-fix, but reputable brands like Body Kitchen can be highly beneficial. You will notice results depending on how quick your body can assimilate and get accustomed to a new supplement.
EXERCISE ENTHUSIASTS - THE BENEFITS OF ADDING YOGA
If you're already an exercise enthusiast, you likely have your routine down to a science, and you may see very little reason to alter it. Once you learn about the benefits of yoga, you may think differently. You can't understate the importance of yoga for health, and adding it to your workout plan can help your body and your mind and spirit. Read on to learn more about the ancient practice and how yoga nutrition supplements can help you make the most of your practices. WHAT IS YOGA? Yoga is a form of exercise that practitioners developed in India roughly 5,000 years ago. It involves moving through yoga stretches called poses to build strength and flexibility. Proper breathing is also a focus of yoga, as is relaxing the body and mind. Through yoga, practitioners seek to not only promote physical but mental health as well. Today, hospitals and long-term care facilities frequently use yoga as part of the therapy for various injuries, illnesses, and diseases, attesting to its many benefits. PHYSICAL HEALTH BENEFITS OF YOGA For your physical body, yoga may: Increase muscle strength. Yoga flows require you to support your body weight in various positions, allowing you to develop greater total body strength. When performed regularly, yoga may enhance muscle tone. Enhance flexibility. Over time, yoga often makes you more limber, increasing your range of motion during other types of activity. Improve balance. Holding yoga poses requires you to develop better balance. As you age, this could potentially lower the risk of slip and fall accidents. Support cardiovascular health. Although yoga classes are usually not strenuous enough to count as moderate-intensity aerobic exercise, studies have revealed that they may help lower blood pressure levels and minimize the risk of heart disease. Reduce pain. Scientific research indicates that yoga may diminish muscle and joint pain in some people. BENEFITS OF YOGA FOR MENTAL HEALTH Mind-body yoga has been shown to promote mental health by: Decreasing stress. The rhythmic breathing and introspection of yoga relax the body and mind and may help you manage stress better. Easing symptoms of depression. Research has suggested that yoga may be beneficial for managing symptoms of depression. Diminishing anxiety. Because of its relaxing effects, yoga may help lessen the severity of symptoms related to anxiety disorders. Promoting mindfulness. Many professionals encourage mindfulness to promote overall mental health. Mindfulness is tuning out your surroundings and focusing on the present moment. Yoga mindfulness is a crucial part of the practice. You're encouraged to focus on your breathing and what your body is experiencing during a yoga session. Over time, you can carry these skills over into your daily life to practice mindfulness during times of stress. TYPES OF YOGA CLASSES There are various types of yoga, including: Kundalini yoga focuses on channeling body energy and often includes chanting and singing, and yoga poses. Vinyasa, or flow yoga, involves moving through a rhythmic series of poses. Hatha yoga typically incorporates poses, breathing exercises, and meditation. Ashtanga yoga is a personalized set of specific poses taught in a particular order and repeated from class to class. Hot yoga involves practicing in a warm setting. Power yoga is higher intensity and moves at a quicker pace. Some yoga classes are geared toward specific groups. You can find yoga for men and women and courses for seniors and pregnant women. There are classes for people with specific health and wellness goals like yoga for depression or heart health. YOGA NUTRITION AND SUPPLEMENTS A healthy diet and yoga supplements can help you get more out of your practices. Adding a multivitamin to your diet can help ensure that you have adequate supplies of vitamin B12, vitamin C, and magnesium to support energy production. Calcium and vitamin D are also essential to promote bone health. There are also more comprehensive supplements that target balance of mind and clarity to promote easier relaxation when sitting quietly. Body Kitchen has formulated such formula, Body Kitchen Stress Release. It is a combination of natural and clinically-studied ingredients that support anxiety-relief and mental composure.
EXERCISE AND SUPPLEMENTS TO IMPROVE MOOD
Stress and anxiety can have a profound impact on your mood. Not only can anxiety and stress leave you feeling irritable, but they can also rob you of sleep, further diminishing your emotional well-being. While there is no magic one-step solution for those searching for answers on how to get in a better mood, exercise, and the right mood-boosting supplements may help over time. Read on for more information about the connection between supplements, exercise, and mood. HOW DOES EXERCISE IMPROVE MOOD? Numerous studies have confirmed exercise's benefits for supporting a good mood. During workouts, your heart and respiration rates rise, and your body releases chemicals called endorphins. These chemicals are credited for causing a "runner's high," a feeling of euphoria or happiness that occurs during high-intensity exercise. You don't have to run a marathon to improve your mood. Low-intensity workouts have been shown to support the activities of growth factor proteins that help the nervous system make new connections. For people who are suffering from stress and anxiety, this may lead to an improvement in symptoms. OTHER BENEFITS OF EXERCISE In addition to helping support a better mood, exercise also: Reduces the risk of cardiovascular disease Improves blood sugar level control Promotes better sleep Strengthens the muscles and bones Supports weight control By improving your overall health and well-being, exercise can help you feel better every day, leading to improvements in your mood. MOOD-BOOSTING SUPPLEMENTS-GABA AND ASHWAGANDHA Mood support supplements can also play a role in your plan to reduce stress and enhance your mental well-being. Although research into the use of supplements to improve mood is ongoing, the results of early studies involving GABA and ashwagandha have yielded promising results. These mood supplements can be taken together or separately. Combination products can make it easy to reap the benefits of both GABA and Ashwagandha. There are credible brands like Body Kitchen that have produced top-quality formulas that include patented and clinically-researched forms of these two miracle ingredients. Body Kitchen Stress Release offers 600mg of Ashwagandha and 200mg of GABA in a formula that is designed to help suppress high levels of stress and also support a prolonged state of relaxation without feeling drowsy. ASHWAGANDHA BENEFITS Ashwagandha is an herb that has been used medicinally as part of Ayurvedic healing since ancient times. Modern-day doctors and scientists now believe that the herb may benefit individuals dealing with stress and anxiety. The mechanism of action for ashwagandha stress relief activity is likely due to its ability to decrease cortisol levels in the body. Cortisol is a hormone released in response to stress to help protect the body from perceived threats. One study found that people who took ashwagandha reported a 69 percent reduction in stress. In addition, early studies indicate the potential benefits of ashwagandha for mood. One showed that individuals who took 600 milligrams of the herb per day saw a 79 percent reduction in depression symptoms. GABA BENEFITS GABA or gamma-Aminobutyric acid is an amino acid that your brain naturally produces. It acts as a stop sign for your nervous system, sending signals that decrease activity in the central nervous system. Many prescription drugs for depression, insomnia, and anxiety work by boosting GABA levels in the brain. The goal of taking a GABA supplement is to produce these effects more naturally. Based on early research, experts believe that GABA may: Improve sleep. Natural GABA is needed to relax the mind and body when you settle into bed at night. Studies have found that people with chronic insomnia may have GABA levels up to 30 percent lower than others. One research project revealed that GABA supplements made from fermented food helped people fall asleep faster and for extended periods. Reduce stress. Stressful situations energize the nervous system, putting the body in a flight or fight response pattern. GABA supplements may counteract this by reducing nerve signaling. One study confirmed this belief. Participants were given 100 milligrams of GABA after completing a stressful task and then monitored their brain waves. Those who took the supplement showed less stress-related brain activity than those who didn't. Ease anxiety symptoms. Because of its potential to calm the mind, GABA may have anti-anxiety benefits. A very small study into the benefits of GABA for anxiety showed that brain activity slowed within one hour of taking the supplement and that participants reported feeling less anxious. Lower blood pressure levels. People who suffer from high levels of stress and anxiety disorders often have high blood pressure. There is some evidence suggesting that GABA may help the body properly regulate blood pressure levels to reduce the risk of hypertension and lower readings in people with borderline hypertension. USING MOOD ENHANCING SUPPLEMENTS SAFELY Before taking GABA or ashwagandha for anxiety, be sure to talk to your doctor. While the supplements are natural, they can still interact with prescription medications and cause side effects in some individuals. Always use supplements as directed by the instructions on the packaging unless your medical provider gives you different advice regarding being in a better mood with GABA and ashwagandha supportb
Make Autumn Your Fittest Season
Every season brings something special to the table. And fall, with its brilliant color and delightful harvest does not disappoint! That’s why it’s arguably the best season to start a new wellness routine or invigorate the one you have. For every color of fall, there’s a reason to get out, get moving and get healthy. Orange is for… Beta carotene—the orange-yellow antioxidant behind the cornucopia of bright fruits and veggies we look forward to every year. Think pumpkin, butternut squash, sweet potato, cranberries and apple peels (so don’t peel your apples!) Your body converts beta carotene into vitamin A, an essential nutrient that supports vision, a healthy immune system and younger-looking skin. As a powerful antioxidant, it fights unstable free radicals that seek to destroy healthy cells. So load up on your favorites while you’ve got them. Another way to up your beta carotene intake with black elderberries. They’re loaded with active carotenoids and other potent antioxidants that combat free radicals and are good for immunity. Red is for… A red-hot metabolism—your body’s heat-generating furnace. Thermogenesis is your body’s metabolic process of generating heat for warmth and converting food into energy. And fall’s cool, brisk weather offers perfect conditions for burning more calories with outdoor activity. Whether your activity of choice is picking apples or hiking trails—both of which let you take in fall’s beautiful foliage—lower temperatures and humidity energize your body, helping you go further, longer. Just don’t forget to boost your protein intake to support lean muscle mass and healthy BMI. Add flavorless protein powder to a smoothie, yogurt or oatmeal for the extra kick you need. Brown is for… Brown adipose fat—the good kind of body fat that actually helps your metabolism stay active. Incredible research reveals that brown adipose fat actually uses the bad kind, called white adipose fat, as fuel to create heat and energy. You know this type of unhealthy fat as the kind that loves to stick to hips, belly and thighs. Thermogenesis, which you learned about earlier, takes place in brown adipose tissue and skeletal muscle. So the more good fat you have, the more heat and energy you create. Need a fat-burning boost fast? Try the metabolism-boosting West African fruit shown to enhance metabolism and support weight loss. Yellow is for… Transitions—As leaves start to yellow and show their first signs, it’s a reminder to let go of the past and open your heart and mind to what’s ahead. Make the most of everything this time of transition brings. Explore new recipes that incorporate seasonal foods. Try a new outdoor activity that you wouldn’t enjoy during warm weather. Put down your phone earlier at night and let your circadian rhythm go with the flow of shorter days and longer nights. With all that autumn has to offer, it’s easy to see why it’s the best season for getting fit and healthy!
Can You Take Collagen While Pregnant or Breastfeeding?
Nutrition during pregnancy and breastfeeding is vital to the health of both mothers and baby. Doctors and midwives typically recommend that women who are expecting or nursing take a prenatal vitamin to reduce the risk of deficiencies of essential nutrients. Some women choose to take additional supplements as well. Collagen powder is gaining popularity as a prenatal supplement, and you may find yourself wondering, "is collagen safe while breastfeeding and nursing?" Read on for answers to your questions and to learn more about collagen peptides and their potential benefits. What Is Collagen? Collagen is a protein that your body naturally produces. Found in the bones, muscles, tendons, cartilage and skin, collagen is the most abundant protein in your body. Without it, the tissues in your body would lose their elasticity and become weak. Collagen production slows naturally with age, and smoking, excessive alcohol use, lack of physical activity, and ultraviolet energy from the sun can also lead to drops in collagen levels. What Are Collagen Supplements? Collagen supplements are products taken by mouth to increase the body's supply of collagen. These products may be manufactured from animal sources or fish and come in a variety of forms. Collagen powders are especially popular because studies show they are easier for the body to break down and utilize. Are Collagen Supplements Safe? Scientists have studied the effects of taking up to 10 grams of collagen per day for five months. No significant side effects were reported when this dosage was used for this period of time. As a result, experts tend to classify collagen as generally safe for most people. Can You Take Collagen While Pregnant? Research has not revealed any potential risks associated with taking collagen while pregnant. Can You Take Collagen While Breastfeeding? At this time, there is no evidence to suggest that taking collagen while nursing is harmful to women or their babies, but it is always smart to check with a doctor to see if a supplement like collagen would be a good fit. What type of collagen to take should also be given high importance. Supplement-quality varies from brand to brand and you should always choose brands that have clinical-studies on their ingredients. Body Kitchen is a great example of this, they use refined hydrolyzed collagen powder with a high di-peptide concentration – making Youthful Beauty Advanced one of the best collagen powders available today. Potential Collagen Benefits for a Healthy Pregnancy Diet Research into collagen benefits is ongoing. Although there is not enough evidence to prove that collagen is beneficial for treating any medical condition, results of early studies suggest that it might have the following benefits for pregnant women: Improvements in skin elasticity. By strengthening the structural protein network that supports tissue, collagen may make it easier for the skin to stretch throughout the three trimesters of pregnancy. This may help to lower the likelihood of stretch marks forming. In addition, collagen could potentially help the skin return to normal following delivery. Some women who use the supplements report having little or no loose skin within a few months of the births of their children. Support for digestive health. Amino acids found in collagen may help shield the stomach lining from irritation and support healing when irritation occurs. This may benefit women who develop acid reflux due to pressure placed on the stomach by their growing babies. Strengthening of the ligaments and joints. Collagen is a vital building block of the cartilage that pads your joints and the ligaments that connect your muscles to your bones. As your baby grows, your ligaments must stretch to accommodate your bump. Collagen could help to keep the ligaments strong to minimize discomfort associated with stretching. By possibly strengthening the joints, collagen may help the hips, knees, ankles, and feet better support the increased weight of a developing baby. After your little one arrives, keeping your joints strong can make it easier to carry your child as well as heavy equipment like strollers, car seats, and playpens. A more attractive complexion. Many women experience facial skincare woes during pregnancy. Acne breakouts may occur due to hormonal changes, and hyperpigmentation known as melasma or the mask of pregnancy may develop due to increases in the pigment melanin present in the skin tissue. Because collagen is beneficial for the skin, pregnant women may use it to promote a more radiant, attractive complexion. Thicker, stronger hair. During pregnancy, many women notice that their hair becomes thicker. This is because the body does not shed hair as quickly. Following delivery, hair loss may begin as the body rids itself of the extra hair strands. Collagen is required for healthy hair growth, so taking a supplement could help to support regrowth following postpartum hair loss. Consulting Your Medical Professional Although taking collagen while breastfeeding or pregnant is not known to pose health risks for you and your baby, you should ask your medical consultant before taking any new supplements during pregnancy or while you're nursing. Your doctor can answer the question "Can I take collagen while breastfeeding or pregnant?" using insight from your personal medical history. During your doctor consultation, your medical provider may discuss other elements of pregnancy nutrition that you can combine with a collagen powder supplement to promote a healthy pregnancy.
REDUCE STRESS AND SYMPTOMS OF ANXIETY NATURALLY
Suppose you're one of the millions of people faced with symptoms of anxiety. In that case, you know all too well how the nervousness, restlessness, rapid breathing and heartbeat, and fatigue that frequently accompany the condition can interfere with your daily activities. Although prescription medications are available for anxiety relief, you may feel hesitant to take them due to the cost or potential side effects. You may also wish to know how to reduce stress naturally due to your moral or ethical beliefs or enhance the effectiveness of anxiety medications. Whatever your reason for investigating natural ways to reduce stress, l-theanine could provide the solution for your needs. Read on to learn how l-theanine benefits people who are suffering from anxiety and stress. WHAT IS L-THEANINE? L-theanine is an amino acid found in the leaves of the plant that produces green tea. A small number of mushroom species also contain l-theanine. Unlike other amino acids, theanine is not essential to the human diet. Your body can function properly without the amino acid. As a result, people take theanine supplements because they believe the amino acid may have health benefits rather than to address symptoms of a nutritional deficiency. DOES L-THEANINE RELAX YOU? There is some evidence suggesting that l-theanine may help calm the body and mind to help you relax. People who have experienced theanine's calming benefits report that the amino acid works without causing sedation. It's important to understand that while there is anecdotal evidence and a few small studies to support l-theanine stress relief supplements, more research is needed to prove that the amino acid effectively addresses any condition. HOW DOES L-THEANINE RELAX YOU? Based on laboratory studies, scientists have developed a theory about how l-theanine stress relief benefits may work. When taken by mouth, l-theanine is absorbed by the body through the stomach and seems to have the ability to cross the blood-brain barrier. Once inside the brain, l-theanine is believed to reduce chemicals that excite the brain and increase brain activity. By counteracting these chemicals, l-theanine may produce a sense of calmness. WHAT DOES SCIENCE SAY ABOUT L-THEANINE AND ANXIETY RELIEF? Results from early scientific studies suggest that l-theanine may: Reduce physical symptoms of anxiety. Some L-theanine anxiety studies showed that the amino acid slows a racing heartbeat and lowers blood pressure. Improve concentration during periods of anxiety and stress. Research shows that l-theanine may lead to reductions in corticosterone, a hormone that the body releases in response to stress. Because increased corticosterone levels have been linked to poor concentration, learning problems, and memory formation, some experts believe taking the proper l-theanine dosage may lead to cognitive improvements. One study showed that young adults who took l-theanine and caffeine exhibited greater accuracy when multitasking. Assist With sleep. Many people who suffer from anxiety have trouble sleeping. L-theanine sleep studies indicate that the amino acid's calming effects may help people fall asleep faster and enjoy better quality sleep throughout the night. Provide benefits for comorbid mental health disorders. People who experience anxiety and symptoms of other mental health disorders may benefit from l-theanine. One study showed that l-theanine combined with an antipsychotic medication reduced feelings of anxiety in people with schizophrenia. Another found that individuals with a major depressive disorder who took an l-theanine supplement reported a reduction in anxiety and insomnia symptoms as well as improved brain function. HOW MUCH THEANINE FOR STRESS RELIEF? Experts believe that the optimal l-theanine dosage for anxiety is 100 to 400 milligrams per day based on current scientific evidence. Generally, for anxiety, you should begin with the lowest possible theanine dosage. If 100 milligrams per day does not produce results, you can gradually increase the amount until you find an effective l-theanine dosage for relaxation. Should you decide to take l-theanine in combination with caffeine, the recommended dosage is 12 to 100 milligrams of l-theanine and 30 to 100 milligrams of caffeine. WHAT IS A COMBINATION L-THEANINE CALMING SUPPLEMENT? Combination l-theanine supplements contain the amino acid theanine plus one or more ingredients that may complement its actions. L-theanine and melatonin products provide a dose of a hormone that helps regulate the body's natural rhythms and may help to improve sleep. GABA and l-theanine supplements supply the body with gamma-aminobutyric acid, a brain chemical that decreases nerve signaling and is frequently used to address symptoms of stress and anxiety. Supplements like Body Kitchen Stress Release are an excellent choice to consume effective doses of both nutrients. Body Kitchen has formulated this supplement by using patented and well researched forms of these nutrients like PharmaGaba® and SunTheanine®. L-THEANINE AND STRESS RELIEF Although research into the use of l-theanine for stress relief is promising, it is wise not to rely on the amino acid alone to manage anxiety symptoms. For best results, combine l-theanine with stress-relieving activities, such as exercise, self-journaling, deep breathing, and meditation. Before adding a theanine supplement to your diet, consult your medical provider to find out if the amino acid is a safe choice for your specific needs.
