Studies Show Sunlight & Vitamin D Help MS

Vitamin D, specifically D2 and D3, along with sunlight exposure have a positive effect on MS.

It elevates mood, fatigue and can help repair the protective layer around nerves, known as myelin, and has an overall positive effect on the immune system.

It is helpful for all autoimmune disorders.

I shared the benefits of it in the past, when people were in lockdown without sunlight, which is detrimental to health and public health experts didn’t mention it.

It’s worth repeating as inflammation and all autoimmune disorders, including MS, are now known side effects of what public health experts did mention you should do repeatedly.

Here are the best sources for Vitamin D2 and D3.

VITAMIN D FROM FOOD SOURCES:

Fortified Cheese
Tuna
Mushrooms
Flounder
Sardines
Vegetables
Fruits
Oily Fish
Salmon
Nuts (handful of almonds, walnuts)
Beans
Lentils
Baked Potatoes
Chickpeas
Legumes
Egg Yolks

Egg yolks Photo by Jane Doan on Pexels.com


VITAMIN D FROM SUNSHINE


When you’re outdoors in sunlight, your skin absorbs the vitamin and helps raise the overall levels of D3 within your blood. This has a positive impact on your immune system, reduces inflammation, depression and even lowers your risk of certain cancers. It’s also good as a preventative measure, even if otherwise healthy.

Health Journalist and TVProducer, Maria Dorfner walking in sunshine


HOW MUCH SUNSHINE IS RECOMMENDED?

15 minutes daily, before 10 a.m. or after 2 p.m.

VITAMIN D FROM SUPPLEMENTS

Normal levels of Vitamin D in your blood should be between 30ng/ml to 100 ng/ml.

If you don’t know if your current level or if you are low, you can ask your doctor for a Vitamin D2 and Vitamin D3 test. It’s a simple blood test.


HOW MUCH VITAMIN D DO YOU NEED?

For most people, 600 to 800 international units (IU), is the recommended daily dose, which you can get through a combination of sunshine, food, and supplements.

For those with MS, a daily intake between 1000 and 2000 IUs each day is needed.

Vitamin Photo by Supplements On Demand on Pexels.com

LINKS TO STUDIES

https://pubmed.ncbi.nlm.nih.gov/34959758/

RELATED STUDIES


2021 Apr 9;13(4):e14383. doi: 10.7759/cureus.14383.
Association Between Serum Vitamin D Levels and Frequency of Relapses in Patients With Multiple Sclerosis

Farah Mansoor 1 , Vikash Kumar 2 , Suneel Kumar 2 , Navneet Kaur 3 , Sidra Naz 4 , Simra Shahid 5 , Faryal Anees 6 1 , Sidra Memon 1 , Amber Rizwan 7
Affiliations expand
PMID: 33987049 PMCID: PMC8110290 DOI: 10.7759/cureus.14383
Free PMC article
Abstract

Introduction

Multiple sclerosis (MS) is an immune-mediated inflammatory disease of the central nervous system affecting the myelin sheath of neurons with a wide range of symptoms. Among various risk factors studied that can increase the relapse, vitamin D is also a potential risk factor. In this study, we will determine the association between vitamin D status and frequency of relapses in patients with MS. Material and methods Seventy-four (74) patients with a confirmed diagnosis of MS, with more than one (01) relapse per year, for a minimum of two years, were included in the case group. Seventy-four (74) participants with a confirmed diagnosis of MS with one (01) or no relapse per year, for a minimum of two years, were included in the control group. After informed consent, the patient blood was drawn via phlebotomy and was sent to the lab for vitamin D levels. Results The mean serum vitamin D level was significantly lower in case group compared to control group (18.21 ± 4.21 ng/mL vs. 29.21 ± 5.72 ng/mL; p-value: < 0.0001). The number of participants with vitamin D level less than 30 ng/mL were significantly higher in patients with case group compared to control group (78.37% vs. 50.0%; p-value: 0.0003)

Conclusion In this study, patients with more relapses per year had low level of serum vitamin D. There is emerging strong evidence that vitamin D plays an important role in the pathogenesis, progression, and disease burden of autoimmune disease, including MS.

Copyright © 2021, Mansoor et al.

Conflict of interest statement

Authors declared no competing interests exist.

Similar articles:

Radiological Association Between Multiple Sclerosis Lesions and Serum Vitamin D Levels.
Akhtar A, Neupane R, Singh A, Khan M.
Cureus. 2022 Nov 23;14(11):e31824. doi: 10.7759/cureus.31824. eCollection 2022 Nov.
PMID: 36579263 Free PMC article.

Vitamin D for the management of multiple sclerosis.
Jagannath VA, Filippini G, Di Pietrantonj C, Asokan GV, Robak EW, Whamond L, Robinson SA.
Cochrane Database Syst Rev. 2018 Sep 24;9(9):CD008422. doi: 10.1002/14651858.CD008422.pub3.
PMID: 30246874 Free PMC article. Review.

Association of seasonal serum 25-hydroxyvitamin D levels with disability and relapses in relapsing-remitting multiple sclerosis.
Brola W, Sobolewski P, Szczuchniak W, Góral A, Fudala M, Przybylski W, Opara J.
Eur J Clin Nutr. 2016 Sep;70(9):995-9. doi: 10.1038/ejcn.2016.51. Epub 2016 Mar 30.
PMID: 27026420

Vitamin D as an early predictor of multiple sclerosis activity and progression.
Ascherio A, Munger KL, White R, Köchert K, Simon KC, Polman CH, Freedman MS, Hartung HP, Miller DH, Montalbán X, Edan G, Barkhof F, Pleimes D, Radü EW, Sandbrink R, Kappos L, Pohl C.
JAMA Neurol. 2014 Mar;71(3):306-14. doi: 10.1001/jamaneurol.2013.5993.
PMID: 24445558 Free PMC article.


Contact: maria.dorfner@yahoo.com

Maria Dorfner @Maria_Dorfner on Twitter

Women’s Health: How To Spot Fibroid Symptoms

 

Nehal Farouky, Co-founder and President of Viva Eve helps raise awareness about recognizing fibroid symptoms.

Many women suffer for years with heavy menstrual cycles, cramping or other symptoms without being aware a fibroid or several are growing inside them.

Watch the video at the end to learn more.

Nehal Farouky, President and Co-Founder, Viva Eve Women’s Health Clinic specializing in fibroids

“At our practice, we’ve designed a truly inclusive care process that provides patients with empathy, support, education, and a wide range of treatment options.” -Nehal Farouky

YOUR SPECIALTY IS FIBROIDS. WHAT ARE THEY AND WHY ARE THEY SUCH AN IMPORTANT TOPIC FOR WOMEN?

Fibroids are abnormal uterine growths that develop in more than half of the female population in the U.S. by age 50.

Mild fibroid symptoms can give way to more serious medical conditions. While they’re rarely life-threatening, fibroids can make life uncomfortable.

WHAT ARE SYMPTOMS OF FIBROIDS?

  • Heavy, prolonged or painful periods with or without clotting.
  • Moderate to severe menstrual cramps.
  • Irregular monthly bleeding or spotting, bleeding between periods, unpredictable menstrual cycles.
  • Pain during sex and loss of libido. 
  • Difficulty conceiving or infertility. 
  • Pelvic pressure; distended and bloated abdomen.
  • Weak bladder control or frequent urination because of bladder pressure.
  • Anemia (low blood count) that can lead to a lack of energy and fatigue.
  • Lower back pain and pain in the back of the legs. 
  • Constipation.

WHO IS MOST AT RISK FOR FIBROIDS?

Women are most susceptible to getting uterine fibroids when they are of childbearing age. Unfortunately, research indicates that on average, women wait 3.5 years before seeking help. 

The scope of this unspoken problem was what inspired the practice to integrate a personable, warm, comforting ethos.  

HOW IS YOUR APPROACH DIFFERENT?

“When we originally set up our practice, our first goal was to design a space that patients enjoy being in,” says Nehal. “We know that going to an Ob/Gyn isn’t the most fun activity, so we did what we could to alleviate that stress.” – Nehal Farouky 

In addition to the office’s pleasant amenities, patients are examined in state-of-the-art consultation rooms. Tablets and medical touch screens are used to educate patients and explain different procedures. Certain diagnostic testing is also done in-office, such as sonograms, bloodwork, biopsies, and pap smears.

Apart from the amenities offered at their facility, Viva Eve’s team of fibroid experts work together to give patients more choices than most standard Ob/Gyn offices. They offer both surgical and nonsurgical treatment options so that each woman can choose the right treatment according to her needs.

Nehal suffered from fibroids herself. She and her physician husband started Viva Eve to help other women as they both knew what she experienced.

New location: 635 Madison Avenue, 6th floor, New York, NY 10022 | Phone: (212) 988-2111
Visit: https://vivaeve.com/services/fibroid-specialist/

For more information visit https://www.vivaeve.com

Tips for Men: How To Prevent Prostate Cancer

Photo by Riccardo on Pexels.com

The American Journal of Clinical Nutrition published a study on prostate cancer conducted by Swedish researchers at Lund University.

Photo by Anna Tarazevich on Pexels.com


The prostate is a small walnut-shaped gland in males that produces seminal fluid that nourishes and transports sperm.

The Swedish researchers followed over 8,000 men between ages 45 and 73, for an average of 15 years.

They found if men drink just one 11-fluid-ounce soda or soft drink a day, it significantly increases their risk of developing more aggressive forms of prostate cancer by 40 percent.

Photo by Pixabay on Pexels.com

They also found heavy carbs, such as pasta and rice, increases risk of developing milder forms of prostate cancer, by 31 percent.

Photo by Engin Akyurt on Pexels.com


Men who ate lots of sugary breakfast cereals were 38 percent more likely to develop milder forms of prostate cancer.

Photo by Leah Kelley on Pexels.com

The prostate cancer in males during the study was found through a screening test known as Prostate-Specific Antigen.

Symptoms of Prostate Cancer include:

Trouble urinating or urinating often at night

Decreased force in the stream of urine

Trouble emptying the bladder completely

Pain or burning during urination

Blood in the urine or semen

Bone pain

Losing weight without trying

Erectile dysfunction

Prostate cancer typically grow slowly. In advanced stages symptoms may include deep or dull pain in the pelvis, ribs, lower back or upper thighs, fatigue, nausea, vomiting and loss of appetite. Advanced prostate cancer can spread to other organs.

See a Urologist if you have any of the above symptoms.

PROSTATE CANCER PREVENTION TIPS:

AVOID SODA

AVOID SOFT DRINKS

LIMIT HEAVY CARBOHYDRATES

AVOID SUGARY BREAKFASTS CEREALS

All cancers begin when cells develop changes in their DNA. Inflammation triggers those changes.

A cell’s DNA contain instructions telling it what to do.

In terms of triggering cancer, abnormal cells are being instructed to grow and divide more rapidly than healthy cells.

Then, the abnormal cells form a tumor and can invade nearby tissue.

What can awaken dormant cells? INFLAMMATION

Remember, there’s always an external factor involved. The body can only handle so much inflammation, before it begins attacking healthy cells.

So, everyone needs to keep inflammation away from their entire body and brain.

Photo by Nadezhda Moryak on Pexels.com



The first thing you want to do to prevent Prostate Cancer is eliminate anything that causes inflammation.

The Swedish study confirms if you simply eliminate this soda, you lower your risk almost by half.

That’s incredible. I bet second half comes from sugar.
Sugary cereal is on the avoid list.

Then, they say pasta and rice increase men’s risk of prostate cancer, but that may be due to sugar as well.

Think about it. When you eat carbs, your body breaks them down into sugars, which absorb into the bloodstream.

If a guy is active, he can probably load up on carbs more than someone that is sedentary.

Once the sugar from the carbs are absorbed into your bloodstream, it makes your pancreas release the hormone insulin, which moves the sugar from your blood into your cells.

If you don’t use that up as energy through exercise you’re left with inflammation.


RISK FACTORS for MEN:

Age 50 or older

Black

Obese

Family history of prostate or breast cancer

Research from 2016 also found people with prostate cancer had a higher risk of having advanced abnormal growths in the colon. Researchers suggest people with prostate cancer have a colonoscopy to check for these growths at the time of their prostate cancer diagnosis.

Past studies have also linked soft drink or soda intake to an 80 percent increased risk of stroke in women. Remember orange juice also contains a lot of sugar.

Avoiding soda, soft drinks and limiting high carbs if you’re not active are healthy tips for everyone.

How To Lower Your Blood Pressure Naturally

Blood pressure is a measure of the force your heart uses to pump blood around your body.

A normal blood pressure level is less than 120/80 mmHG. Increased blood pressure, which means your top number is over 180 and your bottom number is over 120.

That can increase your risk of all sorts of problems like heart problems, kidney disease, vision problems and sexual dysfunction. Nearly half of all Americans (47% or 116 million) have it. Almost 1 in 5 people take medication for it.

Below is a list of foods and beverages to avoid if you have high blood pressure, along with a list of foods that help you lower and maintain your blood pressure at a healthy level.

Photo by Pavel Danilyuk on Pexels.com

HERE’S THE AVOID LIST

Salty food

Salty snacks like pretzels and chips

Over-the-counter Decongestants (they narrow blood vessels and can increase blood pressure)

Caffeine

Alcohol

Bread, Rolls

Tacos & Burritos

Peanut Butter

Desserts

Sugary foods

Pizza

Sandwiches

Fruit Juice

Soda

Bacon

Deli Meat

Cured Meat

Canned Fish

Frozen Shrimp

Sausage

Butter

Margarine

Lard

Hamburgers

Kebabs

Vegetable Juice

Cooking Oils

Chili Sauce

Ketchup

Soy Sauce

Salad Dressings

Red Meat (including pork, lamb, beef, veal, venison, goat)

Full Fat Dairy

Granola Bars

Prepackaged Food

Canned Soups (check labels for sodium)

Crackers

Airline Food

Smoking cigarettes

Cheese

Cottage Cheese

Sauce

Marinade

Canned Beans

Frozen Meals

Plant based meat alternatives

Sports Drinks

Pudding

Pickles

GOOD FOR BLOOD PRESSURE

Water

Skinless Chicken

Grilled Chicken

Skinless Turkey

Fish

Bananas

Blueberries

Apples

Oranges

Vegetables

Sweet Potatoes

Spinach

Broccoli

Carrots

Eggs

Lentils

Nuts

Tofu

Avocados

Citrus Fruits

Oatmeal

Fiber-rich foods

Whole grains

ALSO GOOD FOR BLOOD PRESSURE

Again, do not consume more than 1 teaspoon of salt daily. Beware of hidden salt in foods or beverages.

Reduce your stress with meditation or other relaxing breathing techniques, stretch daily, try yoga, listen to soothing music

Sleep on your left side. Get at least 9 hours of sleep each night.

Drink lots of water.

Exercise reduces blood pressure 5-7 mm Hg

If obese, every 2.2 pounds lost lowers your blood pressure around 1mm Hg per 1 Kilogram

Look for salt-free or very low sodium on labels

If you do buy canned beans or vegetables rinse them completely under running water first

If you take blood pressure medication

Be sure to review what you eat and drink daily as well as how much you move. If you need more good for you foods or meal suggestions, check out the DASH diet link below, specifically tailored to lower blood pressure.

https://www.mydash.diet

If you need added help with changing your behavior around food, Noom is a digital platform that can match you with a trained coach. It was developed using evidence-based approaches and scientifically-proven principles, such as cognitive behavioral therapy (CBT) to help you build sustainable habits that last. They help with stress, anxiety, hypertension and diabetes.

https://noom.com

Taking blood pressure medication without making lifestyle changes will only increase your risk of additional problems.

Be sure to make the lifestyle changes first, and ask a loved one to help keep you accountable. Having one day a week as your cheat day –say if you love pizza or bacon –will help as most people, even athletes, subscribe to allowing themselves a day to indulge.

It’s only when indulging becomes a daily habit that your body will give you a Warning Light to make a change.

Most items on the Avoid list are highly addictive, which is why people have a hard time stopping, but it’s so worth it. You will feel better, have more energy and avoid longterm risks associated with high blood pressure.

It generally takes one month to notice the difference. If your doctor told you that you have high blood pressure, schedule a followup appointment in one month to track your progress.

Even though medication can lower it within a few days, it may not be the best long-term treatment due to side effects.

Always check with your physician before stopping any blood pressure medication, even if there’s been a recall.

Stay healthy.

Review of Functional Beverage NERD FOCUS

I recently reviewed a new healthy Functional Beverage called NERD FOCUS.

At first, I was hesitant to do so, because I only ever drink water or tea, and avoid soda like the plague. I haven’t drank soda in over 15 years, and don’t crave it one bit. That said, every now and then, I would like something with a little flavor or kick to it without it being unhealthy.

I was one of the first people to tell the world about loving Alkaline Water when it was a blip on people’s radar. I wrote a blog called, “The Most Healthful Water in the World” in 2013, and since then the industry skyrocketed.

Annual revenue from 2013 to 2014 rose 701.43%.

Alkaline water is on track to be a multi-billion-dollar global business, and has surpassed soda in revenue. I became the spokesperson for the brand I adore, Carlsbad Alkaline Water, which to this day I recommend.

As of November 22, 2022, revenue for Alkaline Water is forecast to grow 20% p.a. on average during the next 3 years, compared to a 4.8% growth forecast for the Beverage industry in the United States.

NERD FOCUS falls under the Functional Beverage Market. Functional beverages are nonalcoholic drinks containing nontraditional ingredients like minerals, vitamins, amino acids, dietary fibers (DFs), probiotics, added raw fruits, etc.

It’s important to look at the exact amount they include, as some brands offer very little in terms of nutrition. Some are also highly carbonated and taste like the can itself. Electrolyte powders also fall into this category.

I have a favorite Electrolyte brand as well. It’s DripDrop. These are packets you add into water that come in various flavors, and prevent dehydration. They rehydrate you post exercise or if you spend a lot of time in high temperatures where you sweat a lot.

Dr. Eduardo Dolhun developed it to treat and prevent dehydration where IV therapy wasn’t available. It contains the precise sodium electrolyte levels, lower glucose content, and low osmolarity that facilitates fast absorption.

It received a U.S. Patent, and Dr. Dolhun was awarded the 2017 Mayo Clinic Alumni Association Humanitarian Award. If you get or feel dehydrated a lot, despite drinking a lot of water, you may want to add this to your water.

It’s available at: https://www.dripdrop.com/products/dripdrop/berry-8-32

As of 2022, the global functional beverage market size was estimated at nearly $120 billion (USD) in 2021 and, according to researchandmarket.com, is projected to grow at a compound annual growth rate of 10.49%, reaching $198.1 billion by 2026.

Back to my review of Nerd Focus:

NERD FOCUS has no carbs with some added B2, B3, B6 and B12 vitamins. The only caveat is 115 grams of sodium and 128 mg of caffeine.

Since I don’t drink coffee, the extra energy boost is okay and the added ingredients do help with mental focus, hence the name.

For reference, 1.5 cups of coffee contains 135 mg. of caffeine. It’s safe to stay within 400 mg.

Drinking two cans of Nerd Focus in a day would bring you to 256 mg. of caffeine –still safe and under the 400 mg. mark.

In terms of sodium, the healthy amount is less than 2300 grams daily, so this contains 115 grams, well under that, even if you drink two cans of it.


Tastes good refrigerated. I drank it after a workout as a treat, as it states it helps with exercise recovery. I did feel mentally sharper after sipping it. Of course, I feel that way after exercise, but the post-workout mental clarity also comes with less energy, as I wind-down.

It had a delightful amalgamation of providing calm mental focus plus energy without any anxiety.

It also lasts long, because I only took small sips of it.

I think sugary drinks make people chug it quickly, because of its addictive properties, as opposed to this.

If you’re a writer, blogger or student and need a pick me up, I’d go with the sugar-free version with the blue logo.

Interestingly enough, NERD FOCUS was originally created by University of Texas (UTSA) college student Vin Montes in order to help him focus and stay awake while studying late nights at the library. On July 21st, 2020, Nerd Focus was acquired by Beverage USA Holdings for an undisclosed amount. 

There’s another version with a green logo that has sugar in it, which I don’t recommend.

The blue sugar-free version is a winner. I would get it again. I still recommend hydrating with water in the morning and daily, but it’s great to stock up on NERD FOCUS for those times mid-afternoon when you need a focus boost with 0 calories.

The other ingredient in it is an extract called Huperzine A, which is shown to improve memory and slow cognitive decline by increasing levels of acetylcholine the compound that functions as a neurotransmitter in the brain. It’s also been shown to help prevent cell death.

Twenty randomized clinical trials involving participants indicate it has a beneficial effect on memory, cognitive function and quality of life.

Since a lot of people complain about brain fog these days, this may help give the noggin’ a boost and you may remember where you put your keys.

Just to be safe, I asked Nutritionist, Virginia Candelaresi to take a look at it, and let me know her thoughts. She’s also my cousin, so there’s a trust factor, knowing she’s a straight shooter.

I asked her to review ALL the ingredients, and raise any red flags. Here’s her reply:

Are there any ingredient in NERD FOCUS we should be concerned about?

VIRGINIA: There are three ingredients that when in access can cause health concerns which are maltodextrin, acetate isobuturate, sucralose, and blue #1. 

Maltodextrin is made from corn, potato, wheat, tapioca or rice. Yes, its made from natural sources but, maltodextrin is a highly processed powder and is very high in the glycemic index; therefore, avoid if you are diabetic as maltodextrin in knows as rapid glucose which can cause spikes in blood sugar which is most likely why energy drinks give you energy; in addition to caffeine. If you have digestive sensitivities, maltodextrin has a trace of sucrose can cause bloating and flatulence. I am all about gut health, so take cause with maltodextrin!

Acetate isobuturate is sucrose. You may be focused with this drink, but if you are also looking for energy it will do that as well, but with a sudden crash. This can cause irritability and fatigue. Too much sucrose throughout the day may cause weight gain, fluctuating blood sugar, heart disease, addicting eating behaviours.

Blue #1 – Artificial colouring in foods and drinks are not my favourite! Particularly blue dye as is remains unabsorbed. In large quantities acidosis may occur. I would avoid if you have any pH issues, gout, heartburn , etc.

If a physician recommends someone stops drinking soda (say they have Gout or Obesity) and they have a hard time refraining from it –is this a better option to help wean them off soda?

VIRGINIA: Best drink for gout or obesity is water! Both conditions can be helped with proper diet. Underlining cause of metabolism may be associated; however, water is best.

Anything else we should know?

VIRGINIA: My final thoughts on NERD, as a focus, learning, and memory drink, NERD has the right formula. I like that they add both guarana seed extract which is a naturally contains caffeine from its seed and is 4x more then caffeine from coffee beans.

Ginseng is great too! It builds energy and helps with stress. It is a stimulate so when combined with caffeine it allows focus and for some people that are sensitive heart palpitations and hypertension may occur. I recommend to use with caution. 

As a side note, I am a fan of good quality Italian espresso. A ‘ristretto’ has 33mg of caffeine in 20ml comparing to regular 1 cup of java has 95mg. NERD has 128mg caffeine so, if you are sensitive I do not recommend more then 1 per day.

Remember, you want to stay focused not caffeinated! 


THANK YOU, VIRGINIA!

So, there you have it. Moderation is key; do not drink in large quantities; use with caution if you’re sensitive to any caffeine; avoid if you have diabetes, heartburn or Gout; and remember Acetate isobuturate and maltodextrin contain sucrose (sugar), so you still want to keep tabs on your total sugar intake.


Here’s a closer look at ingredients listed on the can:

Final recommendation:

For those who don’t have sensitivities to caffeine, have diabetes, heartburn or Gout –enjoy in moderation…one can when you need a mental pick-me-up.

Former White House Chief also sounded the alarm on coffee being scarce in the future.
https://www.foodandwine.com/white-house-chef-says-coffee-will-be-scarce-science-6890269

I expect The Functional Beverage Market to grow exponentially.

You can find NERD FOCUS on Amazon:

https://www.amazon.com/Calorie-Nootropics-Adaptogens-Contains-Nerd/dp/B08HVYCPY8/ref=pd_bxgy_img_sccl_1/135-2870656-2172109?pd_rd_w=dpB7Y&content-id=amzn1.sym.7f0cf323-50c6-49e3-b3f9-63546bb79c92&pf_rd_p=7f0cf323-50c6-49e3-b3f9-63546bb79c92&pf_rd_r=GRNYRE8TE8TQ418NCY3A&pd_rd_wg=pIPzb&pd_rd_r=02851e89-db92-42e4-9607-6346ccc595a9&pd_rd_i=B08HVYCPY8&psc=1

8 Healthy Late Night Snacks That Help You Sleep

Two hard-boiled eggs

Photo by Daniel Reche on Pexels.com

Eggs contain tryptophan; an amino acid that acts as a natural sedative. They also encourage the production of insulin, which helps neural pathways get tryptophan to the brain. At only 78 calories each, it’s okay to eat two hard-boiled eggs at night, which will help induce sleep –and won’t affect weight.

Cherries

Photo by Simon Berger on Pexels.com

Cherries have high amounts of melatonin, studies have shown they can help with increased sleep time and overall sleep efficiency. You’ll also find vitamin A, vitamin C and magnesium in them. 

Pistachios

Photo by Alexis Lozano on Pexels.com

Pistachios are members of the cashew family and contain B6 and Magnesium which are good for sleep. A 1-ounce portion eaten about an hour before bedtime is recommended for a good night of sleep.

Popcorn

Photo by Keegan Evans on Pexels.com

Popcorn is a whole grain packed with fiber and carbs. Carbohydrates make tryptophan, an amino acid important for sleep, more available to the brain. It also helps provide longer sleep duration. Unsalted, unsweetened, air-popped, is the most healthful type of popcorn or ones with sea salt if plain is too bland. I like chemical-free SkinnyPop with Sea Salt.

Walnuts

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Almonds

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A small handful of nuts will satisfy cravings and hunger while inducing sleepiness, because walnuts and almonds offer natural melatonin, protein, and magnesium. Magnesium, for one, may help reduce insomnia in older adults, according to past research.

Pumpkin Seeds

Photo by Antoni Shkraba on Pexels.com

Pumpkin Seeds are a natural source of tryptophan, an amino acid that can help promote sleep. Consuming around 1 gram of tryptophan daily is thought to improve sleep. That’s approximately 34 seeds. Look for unsalted ones.

Blueberries

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Blueberries are rich in magnesium, a mineral that helps the body and brain relax and regulate melatonin. It’s also naturally high in tryptophan. They are also loaded with antioxidants that protect us from stress caused by sleep disorders and help support brain health and memory.

Getting enough sleep has major HEALTH benefits in morning and long-term benefits when you maintain healthy sleep habits.

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At least 9-hours of sleep each night will bring:

  • Clear thinking
  • No brain fog
  • Better decision-making
  • Reduced stress
  • Reduced anxiety
  • Reduced depression
  • Improved mood
  • Improved memory
  • Improved patience
  • Lowered risk for diabetes and heart disease
  • Less colds
  • Staying at healthy weight
  • Improved productivity
  • Improved focus
  • Better driving
  • Energy to exercise
  • More energy for everything
  • Better relationships due to all of the above

    If you’re ever not feeling well, be sure to check your sleep habits, foods & beverages you consume first.


    Happy, Healthy late-night snacking!

Getting Vitamins From Food vs. Supplements

The vitamin supplement industry, is targeted to reach $24.69 Billion in 2026.

It’s is rising with good reason. Our food isn’t what it used to be when I was a child, and has been tainted from everything from GMOs to fake ingredients.

https://www.nutritioninsight.com/news/highly-nutritious-meat-substitutes-on-the-market-cannot-be-absorbed-by-the-human-body-study-flags.html

That said, it’s important, more than ever, to select high quality vitamins with ingredients that don’t include sugar, like many of the gummy brands these days.

Yet, in the following article, a nutritionist at the Cleveland Clinic says to avoid B12 supplements.

Vitamin B-12 (cobalamin) plays an essential role in red blood cell formation, cell metabolism, nerve function and the production of DNA, the molecules inside cells that carry genetic information.

The Cleveland Clinic nutritionist recommends only ever getting B12 from food, including Milk, Cereal, Egg Yolks, Plain Yogurt, Salmon, Tuna, Clams, Red Meat, Liver, Kidney.

Link to article: https://health.clevelandclinic.org/vitamin-b12/

Below is the problem with that advice. Let’s start with MILK:

Photo by Pixabay on Pexels.com

I hate to sound like Spanky in The Little Rascals saying, “Don’t drink the milk!” “Why?” “It’s spoiled!” but be aware:

Milk and other dairy products are the top source of saturated fat in the American diet, contributing to heart disease, type 2 diabetes, and Alzheimer’s disease. Studies have also linked dairy to an increased risk of breast, ovarian, and prostate cancers.

Interesting they used to deliver milk right to our homes in bottles. Pre-Amazon days, there was The Milk Man.

Health Concerns About Dairy

https://www.pcrm.org › nutrition-information › health-co…

Cereal

Most packaged breakfast cereals are ultra-processed. EWG recommends limiting consumption of these foods, whether organic or conventional. A diet high in ultra-processed food is linked to an increased risk of depression, obesity, Type 2 diabetes, heart disease, stroke and cancer. Jan 3, 2022

Cereal offenders: potentially harmful ingredients in ‘healthy …

Photo by Binyamin Mellish on Pexels.com

https://www.ewg.org › news-insights › news › 2022/01

CEREAL contains harmful ingredients

Cereal offenders: potentially harmful ingredients in ‘healthy’ breakfast…Many breakfast cereals claim to be a healthy way to start the day. Their boxes feature cute, colorful characters…

Health Concerns About DairyAvoid the Dangers of Dairy With a Plant-Based Diet

YOGURT Concerns: Yogurt: Not As Healthy As We Thought?

Photo by Anastasia Belousova on Pexels.com
Yogurt: Not As Healthy As We Thought?Condé NastDietitians weigh in on a new study.

RED MEAT risks:

Eating too much red meat could be bad for your health. Sizzling steaks and juicy burgers are staples in many people’s diets. But research has shown that regularly eating red meat and processed meat can raise the risk of type 2 diabetes, coronary heart disease, stroke and certain cancers, especially colorectal cancer.Dec 2, 2020

Is Eating Red Meat Bad For You? – Scripps Health

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https://www.scripps.org › News Items

Is Eating Too Much Red Meat Bad for You? Eating too much red meat can raise your health risks. Try moderation.

FISH

It’s also possible to develop mercury poisoning from eating too much seafood, even if the varieties have lower levels of mercury. The FDA states that in small amounts, certain types of fish with lower mercury levels may be okay for adults to eat once or twice per week.

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Mercury Poisoning: Causes, Symptoms, Treatment, and More

https://www.healthline.com › health › mercury-poisoning

Understanding Mercury PoisoningHere’s what you need to know about mercury poisoning, including the basics about mercury poisoning from eating f…

LIVER AND KIDNEY

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Potential Risks of Organ Meat

While organ meats are highly nutritious foods, they also contain a lot of cholesterol (especially the liver and heart). High cholesterol levels raise your risk of having a heart attack or stroke. Therefore, it’s recommended that organ meats be eaten in moderation.=

Final Thoughts:

Eat nutritious foods, but there’s nothing wrong with taking a daily vitamin or supplementing with B12 or any other vitamin you may be lacking.

I recommend everyone visits a General Practitioner to get blood work done, to determine if you’re deficient in anything, which may be causing unwanted symptoms, such as fatigue.

Then, review what foods contain those nutrients, and if you can benefit from adding a supplement.

Look up the Mediterranean diet, which is most common in Blue Zone areas, which are known for longevity. Here’s a link for Reference:


https://www.bluezones.com/2015/04/the-blue-zones-solution-secrets-of-the-worlds-healthiest-people-9-questions-for-dan-buettner/

Breakfast: Egg whites and veggies in the morning are beneficial.

Lunch: Fill your plate with vegetables in the afternoon (making them in olive oil and garlic make them tasty)

Dinner: Grilled salmon (limit per week), chicken, black beans with a side of veggies are a healthy choice.

Snacks: Great choices are blueberries, cherries, almonds, walnuts or pumpkin seeds.

Beverages: Stay hydrated with water and avoid soda or sweetened beverages. If you need a pick-me-up, look into Functional Beverages without sugar or calories, but a bit of caffeine without the crash feeling you get after drinking coffee. A lot of people like to drink orange juice in the morning and fruit, but be aware there is sugar in that, so if you are diabetic or pre-diabetic (which a lot of people aren’t aware they are) you want to stay away from that as you may experience a crash after your blood sugar drops after consuming it.

Soon, I’ll review the best brands in Vitamin Supplements, since it’s a growing market, and you want to make sure they are high-quality and best-in-class.

I do like brands are making it easier to carry vitamins while traveling, so will take a look at those, as well as the best in personalized vitamins.

Photo by Anna Shvets on Pexels.com


RELATED LINKS:


Here’s a list of the best vitamins to take daily:

https://www.healthline.com/health/food-nutrition/best-vitamins-to-take-daily#_noHeaderPrefixedContent

Best foods for your brain or memory loss:

https://www.healthline.com/nutrition/11-brain-foods

Worst foods for your brain’s health:

https://www.yahoo.com/lifestyle/brain-health-experts-agree-absolute-213000688.html

If you’re looking for supplements that are sugar-free, caffeine free, dairy free, soy free, non-GMO with no preservatives, color, flavors or sweeteners that are all natural Vegan you can check out vitamins from Amare.com (link below):

Beyond Happiness: 6 Secrets of Lifetime Satisfaction

It was a pleasure interviewing renowned psychologist Dr. Jennifer Guttman.

Her new book Beyond Happiness: The 6 Secrets of Lifetime Satisfaction (Audible/Post Hill Press), guides readers on how to live a deeply fulfilling life. In addition to her NYC-based practice, Dr. Guttman has an expansive audience of over two million people via her YouTube series on Sustainable Life Satisfaction, as well as articles published each month in Psychology Today magazine. She’s been featured in Health Magazine, Well+Good, MindBodyGreen, The Washington Post, INSIDER, and many more.

She shares enlightening tools for happiness combining both her personal experience and professional insight gleaned from her over 30 years in private practice to introduce practical and life-changing techniques.

And how facing your fears can actually be turned into problem-solving skills to improve your self-confidence.

Dr. Guttman empowers people to achieve lifetime satisfaction by employing six techniques that anyone can practice and even master in the comfort of their own home.



She shares techniques to improve feelings of lovability, defiant resilience, patience, authenticity, and self-confidence.


And clear-cut strategies and tangible steps to enable people to utilize her techniques in their everyday life.

Beyond Happiness is an engaging and enlightening book with its friendly, practiced approach to not only survive the pitfalls of life but to flourish while enjoying the journey.

As an influential psychologist, Dr. Guttman also touches on a plethora of topics around mental health, including:

Social Anxiety: How To Support Your Healing

Simple Self-Care Routines That Could Help Benefit Your Mental Health

How to Cope With the Loss of a Loved One During the Holidays

The Biggest Mistakes Couples Make While Going To Couples Therapy

How To Tackle Your Work Goals Like A Boss

How to keep small setbacks from ruining your day.

How to Let Go of Your “Need to Please” Attitude

Specializing in cognitive behavior. Dr. Guttman’s mission is to use her experience, expertise, voice, and pen to help motivate and empower people to realize there is a path to achieve sustainable life satisfaction and inherent loveability, and she has been researching and specializing in cognitive-behavior therapy and positive psychology for more than 30 years.



For more information on Dr. Jennifer Guttman, please visit http://www.guttmanpsychology.com

Improve Your White Blood Cells Naturally

#immunesystem #health #whitebloodcells

NewsMD: What's Hot in Health

White blood cell||How to  improve white blood cells naturally

What are white blood cells, what do they do for you, and how can you improve your white blood cells naturally?

White blood cells (T-cells) protect your body from infection and keep your immune system strong. One of the best ways to stay healthy and cold-free is by eating a variety of immune-boosting foods and leading a healthy lifestyle.

Here are 10 ways to improve white blood cells naturally:

  1. Zinc
  2. Probiotics
  3. Vitamin E
  4. Vitamin C
  5. Garlic
  6. Folate
  7. Omega-3 fatty acids
  8. Green tea
  9. Ginger
  10. Selenium

Now and then you go to the doctors and have your blood taken for a check-up. Most likely they are checking your white blood cell counts, liver, cholesterol, thyroid, and kidney functions. An increase or decrease in these blood countsmay show something as simple as an infection, or something that needs further investigation.

What happens when your white blood cells come back too low? Can you…

View original post 1,599 more words

How To Find Motivation To Exercise


Guest Post By Marija Nestorovic
writers@alphaefficiency.com

How many times have you started a new fitness program and quit? Or should we ask when was the last time you said that you are forming a workout routine on Monday? You indeed know that staying active is great for our body and mind, but the little voice inside keeps telling you not to do it. What is the next step?

How and Where to Find Motivation?

We always say that you have to possess a strong will and determination that you can truly do it. First of all, find a suitable fitness program for beginners, and decide where you are going to work out.

Set your goal

Always start with simple goals and then make progress to longer-range ones. Be realistic and make them achievable, because you don’t have to be perfect. It’s easy to get frustrated and give up on your goal if you are too ambitious. Try with a simple walk five days a week. It doesn’t require too much effort, but it’ll still increase your motivation.

Make changes

Changing a place of exercise might motivate you more. Going to the gym or running outside is an excellent opportunity to make new friends and meet like-minded people. They will be ready to talk and give you advice. After all, exercising with a friend is always a good option. Even if you work out from home, eating chocolate after exercise is considered cheating, and you can’t do it anymore. Be ready to form new healthy habits that will enable you to feel healthy in your body. More sleep, enough water, and a regulated diet are your recipe to success.

Positive thinking

They say that the psychological part is the crucial one. Positive thinking is not only an excellent motivation, but it represents halfway to success. You see, while always having positive thoughts, unconsciously you’ll be progressing day by day. It gives you strength and makes you want to fight, especially if you’re on the weight loss journey. We can tell that if you think that way, everything you want can become true. Without hard work, you can’t expect any type of progress.

Make it fun

If you can’t motivate yourself, maybe you are doing the wrong thing. The gym is not the only way of exercising. In fact, any type of physical activity is more than welcome, so your choice could be any type of sport. For those football lovers, there are perfect coaches for all age groups, also swimming is the number one activity where you can exercise every muscle in the body. If you are that creative type of person, and you wanted to be a dancer when you were little, ballet for adults or any other dance class is acceptable.

Track you progress

Putting it on paper should make it more visible and interesting. Create your plan, set the goals, and simply start. After every workout scratch that day on the paper and make a short note like how long you exercised or how you felt afterward. Even if it doesn’t sound that helpful, seeing obvious progress on the paper will increase your motivation and help you feel better.

Conclusion

Making exercising part of your daily routine should increase your progress. Try to do it whenever you have time, and create your own plan. Many fitness gadgets such as smartwatches are great for people who want to exercise without professional help. It will track your steps, heartbeat, and pulse. A simple walk from home to your school or office on a daily basis could make a huge difference, said people from the Chicago weight loss clinic.

About the Author: Marija Nestorovic has been a health and diet enthusiast for as long as she remembers. She’s passionate about questioning every new dietary trend that comes up and determining whether it’s scientifically proven or just another fad diet. She enjoys spreading her knowledge on the subject and helping people kick-start their weight loss healthily and sustainably.