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Vitamins you need as you age

Natural aging is linked with a number of changes that incorporate nutrient deficiencies and poor health conditions. The less diet intake and low absorption levels create a lot of difficulties in staying fit. As we age, our body becomes more prone to disease so getting strong immunity requires regular consumption of vitamins and minerals.

Fortunately, medical science has developed some supplements that are a perfect substitute for lacking diet and exercise. You can take these healthy supplements regularly as they do not have any bad effect on the body, plus there are no habitual risks.

How aging affects body’s nutritional needs?

Aging is responsible for a myriad of changes that include loss of muscle, less stomach acid, thinner skin and much more. All these changes in the body open the door to various diseases and ill effects. The stomach acid also gets lower with time and less stomach acid means lower absorption of vitamins and minerals.

Another major challenge that comes with aging is less calorie absorption, which results in nutritional dilemma. Older people have a habit that they cannot eat much to satisfy the body requirements, along with this their bodies absorb less out of what they eat.

This creates scarcity and the body feels the thirst and hunger every time. No intake of vitamins can lead to dehydration and the consequences can get even worse.

Vitamin B12

Vitamin B12 is a major requirement of the body. It helps in generating new nerve and blood cells. You can get adequate Vitamin B12 from dairy, eggs, fish and meat. Many people who are vegans have fair chances to lack with this vitamin, but thankfully there are several products that are extracted from natural and organic means.

These vitamin supplements can substitute the need of eating meat and the body can churn out the vitamin need for proper functionality.

Vitamin B6

This vitamin helps the body to fight against germs, while generating energy. In babies, Vitamin B6 has a major role as it helps their brains to develop and grow.             With aging, the need of Vitamin B6 increases and the sources to get this are limited. The most inexpensive and available source is chickpeas, fatty fish and liver.

Calcium

Calcium is one of the vital components our body needs. With time, our body starts loosing the calcium balance that leads to weak bones and osteoporosis. More than men, women are affected by this and with aging the requirement of calcium also increases. You can eat calcium rich foods like cheese, yogurt, milks and eggs.

Vitamin C

 

Vitamin C is also known as the best antioxidant. It halts the natural aging process and eliminates the risk of cell damage. Additionally, Vitamin C makes the immune system robust and helps the body to fight with unwanted issues. You can add fruits to your diet that have citric acid.

You need more nutrients and fewer calories

Aging people have schedules which include very less work out sessions, so getting more calories is surely a NO in order to remain fit. You need something that promises more nutrients and at the same time lesser calories. Some vitamin supplements available in the market can be absorbed easily and have zero calories in them.

Vitamins are essential for each and every human being. For a healthy gut, you need to maintain vitamin levels and make sure that you never lack in it. If you are not able to eat the above mentioned foods or you are following a strict diet, then substituting to vitamin supplements is a wide move.

You can rely on these supplements for you daily requirements. Before taking any medication and supplement, it is advised to consult your doctor.

 

 

 

 

 

 

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blog Fenfuro Blogs

7 TIPS FOR SUCCESSFULLY PAIRING YOUR DRINKS WITH CHOCOLATE

7 TIPS FOR SUCCESSFULLY PAIRING YOUR DRINKS WITH CHOCOLATE

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Although the pairing of chocolate and drinks might sound a bit alien, several drinks make a spectacular pair with chocolate if they complement each other. The pairing of drinks and chocolate is often a puzzle, and the question of what drink goes best with chocolate seems to come up fairly often. Chocolate is heavenly on its own and with so many companies selling online chocolate, it’s easy to get it at your doorstep. The first concern while pairing is the balance. While pairing drinks with chocolate, don’t match, complement. Try “mix and match” approach and find your own personal palate preference. Keep experimenting to find out which drinks really complement which chocolate combinations.

Here are a few tips which can be used as guidelines for successfully pairing drinks with chocolate.

 

1) Know your drink

 

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One needs to understand a particular drink’s properties beyond the basics to create a magical pairing. Like wines, there’s so much more to consider than just the color of the drink. Before making any pairing decisions, you should first determine both the intensity and key characteristics of the drink. Also, people sometimes prefer a healthier option like Grecobe- the Green Coffee while considering their drinks. In either case, the key rule is to know the key ingredients of the drink and make sure that your pairing reflects that. Because you don’t want the chocolate to overpower the drink or vice versa.

 

 

2) Match flavors and textures

 

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Pair drinks with chocolate that have similar or complementary- flavors and textures. Always opt for similar weight and style. An easy way to do this is to match lighter, more elegant flavored chocolate with mildly flavored drinks and strong chocolate with intensely flavored drinks. Similarly, rich chocolate should be matched with rich drinks. Chocolate and drinks with similar qualities complement each other and enhance the flavors/textures they have in common. For example, white chocolate tends to pair well with Pennsylvania Dutch Egg Nog– they are both buttery in flavor and share a rich creamy texture. Dark chocolate full of intense flavors goes with denser, bolder, and full-bodied wines like vintage Tawny Port and Cabernet Sauvignon.

 

3) Sweet with sweet

 

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Pair chocolate with a drink that is at least as sweet as the chocolate itself, if not sweeter. With their own intense flavor, both chocolate and the drink can often end up vying for dominance and immediate attention. Drinks like Twenty Grand Vodka and Harvest White Wine with sweet rich taste showcase the sweet flavors in chocolate, but if the chocolate is sweeter than the drink, the drink will just taste flabby. That’s why it’s important to get an amiable balance by combining the best of both worlds.

 

 

 

4) Save dark chocolate for last

 

 

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Just because studies say that the darker the chocolate, the better it is for you doesn’t mean you should start the pairings with dark chocolate. Because if you do so, you will have palate fatigue as the dark chocolate will ruin your palate for light chocolate samples. Hence, it’s important to follow the wine rule of tasting from light to dark. Start with the light milk chocolate, and move to the medium flavored chocolate, ending finally with the dark or strong chocolate.

 

5) Drinks with milk chocolate

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Milk chocolate is higher in sugar content but has a somewhat smaller percentage of cocoa. It has smooth character and mild flavor as it is made up of half cream and half chocolate. Riesling wine tends to hold up quite well with the integrated profile of milk chocolate. Spice and berry flavored, Ruby Port will work well with cocoa butter component of milk chocolate. When in doubt, go with the classic.

 

6) What grows together goes together

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 It is also a good idea to pair chocolate with spirit origin. For instance, tequila would be a nice fit for any Mexican inspired chocolate and brandy would be ideal for any French chocolate. Ethnic or regional pairings are typically a match made in heaven as they naturally have flavors that complement each other.

 

7) Keep on exploring

 

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There are no right or wrong answers when it comes to pairing drinks with chocolate. An essential tip is to never stop exploring. Start on a small scale first, learn from experience, and savor the adventure. That said, tastes are subjective, each person has unique palate and preference. What works best for one may not be favorable for the other. Ultimately, the key pairing rule to follow is to drink what you like with the chocolate that suits you the best!

To keep your senses invigorated, it is important to focus on complements and contrasts while you’re pairing. The drink shouldn’t overwhelm the chocolate and the chocolate shouldn’t be too much for the drink, Perfect pairing is all about harmony. So have fun, think through your taste buds and explore!

 

Author’s Bio

“Jessica Smith has been writing for a few years now. She is a writer by day and reader by night. She was a very quiet child but writing always inspired her and that is why she began writing in her free time. She loves reading, be it a newspaper, a book or anything. She also loves cooking, traveling and dancing. She wants to be a successful writer as writing is her passion.”

 

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Meals and Insulin Intake: Timing is everything

 

Eating patterns differ hugely amongst different age groups. Nowadays, distinguishing between typical breakfast, lunch, and dinner meals has become difficult because snacking and skipping meals have become more prevalent. Such eating styles can have serious effects on cardio metabolic health markers like lipid profile, obesity, blood pressure, insulin resistance.

 

For diabetics, one of the biggest fitness health goals is to control blood sugar. A daily routine of when you take your meals and when you take your insulin will most likely affect your blood sugar. Thus, before moving forward, it is important to know what insulin is and how it works in our body?

 

How insulin works?

Insulin is a hormone secreted by our body which regulates the entry of nutrients into muscle cells and uses it as energy. It is usually secreted right after a meal when the bloodstream contains excess sugar. The food we eat is converted into glucose, which is a form of sugar. Insulin is then released from the pancreas to remove the glucose from our blood and store it in our cells.

 

If insulin levels are seldom elevated, the benefits you get from muscle growth won’t occur. And if you plan a higher carbohydrate intake at times when your body is well-equipped to handle it, insulin will be under control, and the body will function better.

Being a diabetic, when you’re new to insulin, there’s a bit to learn about how to use it: practicing how to inject properly, figuring out where to store, how to carry the pens, vials, and needles, remembering to rotate your injection sites is all very important. Besides this, there comes the toughest part – when to use insulin

and balance them with your carbohydrate intake.

Why is meal timing is so important?

The saying, ‘timing is everything’ is the golden rule here. Aligning your meals with your sleep-wake cycle and metabolic processes –will help your body function optimally and can lead to overall health improvement. Timing meals also lead to regulation of hormones, blood sugar, cholesterol levels, body weight and also improved sleep patterns.

When you exercise regularly, the body is prepped for fat loss and fat gain, just as it’s prepped for muscle loss and muscle gain during specific times of the day. Eating wrong foods at the wrong time can disrupt your efforts in the gym. The right foods at the right times elevate those efforts.

Checking your blood sugar with Fenfuro

Your meal timing, exercise and medication – all depends on your blood sugar level. Hence, the best practice is to test it regularly. Your doctor’s thoughts are also crucial in this because a lot will also depend on your diabetes type and how much insulin you’re taking.

Doctors across the world recommend Fenfuro to control blood sugar levels. It is a plant-based product derived from fenugreek seeds which helps in maintaining healthy blood glucose levels without any side effects. It also contains a rich variety of saponins and flavonoids which are known to stabilize glucose levels. The product is completely safe and has been approved by FSSAI. It is protected by 7 international patents and clinical studies.

Have a look at the awards and recognitions won by Fenfuro for their work in helping people check lifestyle diseases.

 

 

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Happy New Year

Pharmacy concept Happy New Year 2019 for medical and health concept. pharmaceutical background. Pills, ampoules and a wooden heart with a red cross from tablets on a blue background.

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blog Weight Loss

Low-Impact Health: Alternatives for Those Who Can’t Do Strenuous Exercise

Maintaining a healthy weight and a toned body is about more than sit-ups and long runs. Health care professionals will tell you that a trim form is also dependent on eating right, getting plenty of sleep, and approaching life with a positive outlook. If you’re unable to engage in the kind of strenuous workout that gets your blood pumping and your heart racing, you can still expect to lose weight and strengthen your muscles by combining more moderate forms of physical activity with good personal habits and common sense decisions about self-care.

Low-impact exercise

Fortunately, there are plenty of low impact forms of exercise that can boost the metabolism and keep your joints and muscles flexible without risking injury or exacerbating a pre-existing medical condition. Consider the following suggestions if you’re unable to engage in a vigorous exercise program.

Walking

You’ve been doing it all your life and always benefit from it, probably without even realizing it. Walking, one of the simplest and easiest forms of exercise, is an ideal low-stress exercise you can do without placing undue strain on the heart, the knees or ankles. And it’s enjoyable: You can take a relaxing stroll in your favorite surroundings (a nearby woods, favorite park or just around the neighborhood). If you have a dog, bring him along for company. Some people add ankle weights to kick it up a bit, though this may not be advisable (or possible) depending on your condition.

Strength-building exercises

Strength-training exercises are among the best ways to work the body without placing an undue amount of strain on your system. It’s easily done in the comfort of your home, sitting or standing, with minimal (and affordable) equipment, like resistance bands, free weights, or kettlebells. Isometric exercises are another excellent low-impact option that can be done virtually anywhere. Resistance-based exercise also strengthens tendons and ligaments, which protects you from a litany of potential injuries.

Tai chi

This ancient combination of physical fitness and mental discipline is an ideal activity for anyone who’s restricted from doing high-intensity exercising. Tai chi is also known to be effective at relieving stress and muscle tension, improving flexibility, and can even provide relief if you suffer from headaches. It’s a regimen that takes you through a series of fluid, graceful movements, each one related to a specific physical benefit.

Yoga

Not unlike tai chi, yoga is a mental/physical discipline that builds strength and enhances flexibility through a routine of deliberate poses and stretching. Be careful – there are different kinds and some are more intense and physically demanding than others.  Talk to your doctor before beginning a class, and consult the instructor beforehand to make sure you won’t be bending yourself in a pretzel knot.

Swimming

Swimming and water aerobics are ideal for people who are unable to do strenuous exercises. Swimming builds lung capacity, strengthens and tones upper-body muscles, and enhances muscle flexibility. Water aerobics are a fun way to stay healthy and lose weight, and an activity you can enjoy with friends.

A Word on Gut health

The science concerning gut bacteria has shown that maintaining a healthy balance between good and bad bacteria is important to your overall health and fitness. Good gut health plays a key role in maintaining a healthy weight, affects your mood, stamina, and even impacts skin health.

If gut health is a concern, consider including probiotics like fermented foods (i.e. sauerkraut, kimchi, yogurt) or prebiotics like xylooligosaccharides (XOS) in your diet. Present in foods like rice bran, bamboo shoots and milk, XOS has been proven effective at keeping your gut microbiome healthy. If you opt to use a supplement, be sure to speak with your doctor first.

Exercise, diet, sleep and lifestyle choices all play a part in achieving good health and keeping your weight under control. Low-impact exercises provide many metabolic and muscular benefits, while prebiotics and probiotics can also help maintain a healthy weight level and keep your gut health in check.

Courtesy of Pixabay.com.

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blog Diabetes Fenfuro Blogs

Type 2 Diabetes: The Things They Never Told Me

Diabetes is a condition that affects many people without them even knowing anything about it. There are predominantly two types; Type 1 and Type 2.

Type 1 diabetes occurs when the body’s immune system attacks the pancreas; leading to a deficiency in insulin (this type of diabetes is rare). Type 2 diabetes occurs when the body is unable to produce enough insulin to manage the blood sugar levels due to genetics and certain lifestyle choices. The latter is the most common type of diabetes (95% of global diabetes is type 2) and the focus of this topic. Below are a few things many people don’t know about Type 2 diabetes.

It currently has no cure.

Relax! This does not mean it cannot be managed. Type 2 diabetes is a chronic condition that occurs due to the body’s inability to fully process sugar and create insulin (insulin’s job is to regulate sugar) and hence, leads to high sugar levels in the blood. There is currently no cure for diabetes but there are many ways to manage it and keep the body’s sugar levels at bay.

 

It can be managed

Through a healthy diet, effective physical activity, and regular blood sugar level testing, one can manage type 2 diabetes. Doctors have the best advice to guide patients through managing type-2 diabetes. What to eat? When to exercise? How to exercise? Are some answers doctors can provide to patients living with diabetes and help them stay healthy. There are certain supplements that can be used to manage diabetes. Fenfuro is a great natural supplement to manage diabetes and keeps the body sugar levels under control. It is patented and clinically evaluated.

Prediabetes is the first step

Part of the symptoms of developing type-2 diabetes is the onset of Prediabetes. This is a condition whereby blood sugar levels rise higher than average, but not high enough to be diagnosed as Type-2 diabetes. At this stage, many people diagnosed with prediabetes can take appropriate steps to prevent the condition from exacerbating. A better diet, moderate weight loss, and effective physical activity are the common ways to stifle its development.

 

Some People are at a higher risk

Type 2 diabetes can result from certain lifestyle choices, genetics, and demography. According to research, the main groups having a higher risk of type 2 diabetes are:

  • A Pedigree with diabetes
  • Lack of physical activity
  • Obesity
  • High blood pressure
  • People above the age 45
  • Certain ethnic groups which are Black, Hispanic, Asians, and Native Americans

Type 2 diabetes is Asymptomatic

As already stated, many people suffering from type 2 diabetes do not even know they have it. This is because its symptoms are unapparent and seem like mundane disorders such as constant thirst, urinating more, hunger, fatigue, and weight loss. There are some people that have it without exhibiting any symptoms at all. Tracking type 2 diabetes requires specific checkups to ascertain whether or not the aforementioned symptoms stem from the condition.

 

Type 2 diabetes is rising

A few decades ago, this condition mostly happened to older people, usually from age 50 upwards but type 2 diabetes is globally rising. Symptoms and diagnoses of this condition are seen in many young adults and the global statistics has risen from 108 million in the 80s to about 422 million is 2014. This is reflective of the change in the lifestyle of young adults in terms of low physical activity and poor diet.

It can lead to serious health risks

Type 2 diabetes must be managed and checked. Anything contrary to that can pose serious consequences to the patient. When the body fails to convert sugar into insulin, it can lead to serious consequences. Unchecked diabetes has been linked to a number of dangerous health complications like irreversible blindness, (it is the leading cause of blindness around the world), nerve damage, impaired hearing, and increased risk of stroke, Alzheimer’s disease, kidney failure, and heart diseases. These are just some of the major health complications this condition can lead to. Type 2 diabetes is a serious health condition that must not be taken lightly and must be meticulously managed and controlled.

 

Type 2 diabetes is a dangerous condition that manifests in not only adults but young adults as well. Its covert symptoms and deadly consequences when unchecked makes it one of the most problematic conditions in the world. It is highly recommended to get checked for this condition and start taking the appropriate measures to prevent its development and manage its exacerbation.

 

 

 

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blog Heart Disease OBESITY Uncategorized Weight Loss

Maintain a Balanced Diet While Dieting

It is safe to say that 90% people might have tried dieting at least once in their lifetime to either maintain or achieve their ideal figure. It can also be said that most people dread dieting or find it difficult to diet as one has to eat the same flavorless food day after day. 
However, it is in the interest of dieters to remember a few key tips to achieve their weight goal in a way that is healthy and also increases the chances of successfully completing their diet of choice.

Variety 385-md

Dieters who get bored while dieting may be relieved to know that variety is an important key to remaining healthy. Foods come in a rainbow of colors. These colors contain certain nutrients. For instance, bright colored fruits and vegetables are high in Vitamins A and C. Incorporating foods of different colors every day is an effective way to include diversity in a diet plan and, more importantly, to consume a balanced diet.

Spices8-Truths-Olive-Oil_Feature

Another key to maintaining a healthy body weight and metabolism is to avoid ingredients that add more flavor to your food along with other unhealthy elements. Excessive sodium and butter consumption are examples. You should try substituting these with healthy alternatives like healthy spices and oils. For example, extra virgin olive oil is a rich source of heart healthy fats and adds ample flavor to salads. Many fragrant herbs like thyme, rosemary, and basil can be used and also offer health benefits when added to food. Finding the right combination of herbs and spices can eliminate the urge to add salt, sugar, or butter to your meal.

water-bottle

Water

Staying hydrated is utmost important for everyone. Dehydration can play a major role in weight loss as people sometimes take body’s thirst signals for hunger. Dieters should ensure they are consuming at least eight ounces of fluid each day along with their diet. By avoiding dehydration, people may be less tempted to snack unnecessarily throughout the day.

Feeling good and healthy are two of the most obvious benefits of dieting. By remembering to diversify their nutrient intake, drink enough water, and keep a balanced intake of nutrients, dieters can greatly enhance their ability to remain on their diet program and in turn achieve their weight loss goals in a healthier fashion.

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Are you choosing the right health supplement? Follow this advice before buying.

You might go to your local pharmacy or retail store to buy the dietary supplements to be healthy and you must have hundreds of different options of the same. The current market system is high in claims, but low in nutritional value, how can you possibly choose a brand of health supplement when there are 20 others just like it on the shelf? Here are some dos & don’ts which you should consider to make a more relevant decision while buying a supplement.

Do

1. Consult medical practitioner

1Certain products have the power to lower your risk for disease, increase your energy, aid in weight loss, boost your mental capacity and may help cut back on your annual trips to the doctor but there are some supplements which may interact with your prescribed medication. So before start taking any supplement, ensure to consult your healthcare practitioner so you are able to judge which supplements are best for your health.

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2. Choose certified product

Product certification can help you to bring peace of mind about the safety & quality of the supplement. More the certification, better the quality of product.

 

3.Read the label thoroughly

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“Stick to the label. Not all but most of the time, hopefully, the label itself should be following the current guidelines to some extent in terms of what’s recommended, Companies are at risk if they suggest you take way more or less than what is safe or healthy.”

Supplements label must include the application of the product, quantity of contents, directions for use, supplement facts, amount and active ingredients; and the name  of manufacturer or distributor details.

Read the label carefully and honestly, that’s a great place to start 

4.Compare the Active Component

When picking out a particular brand, take two of the same type off of the shelf. Turn the bottles around and compare the percentage of certain active compound in each & also check whether the product or ingredient is clinically proven or not. Depending on your concern, this is one of the best ways to choose the right supplement for you. The breakdown of nutrient within the product is more important than the brand itself when choosing a supplement that is fit for your needs

Doing a comparison like this will not only save you money, but it will also give you peace of mind that you’re taking home an effective product.

 

5.Follow the recommended dose4

Always try to follow the daily recommended dosage as mentioned on the label to get the efficacious results & if you are taking multiple supplements, then check thoroughly & ensure not to exceed the recommended daily ingredient dose.

 

 

Don’ts

1.Dont buy nearby expiration date supplements5

It is highly recommended not to use the expired or expiration date close to the purchase date as that supplements can lose their potency, rendering them worthless.

2.Dont replace supplements with your healthy diet or exercise

Supplements are not a solution for an unhealthy lifestyle or a solution for your medical problems. Supplements meaning is in its own name —they supplement or enhance your health instead of replacing the traditional methods of staying healthy.

3.Don’t trust the catchy phrases7

Many supplements claim to be “100% natural,” the phrase “100% natural” is not an official term as per the regulation & it doesn’t mean any guarantee for the product’s safety. Also, beware of phrases such as “pharmaceutical strength” because there is no such things for over-the-counter supplements.

Conclusion

Health supplements have become very popular as consumers are more conscious for the healthier lives. Looking for certified & clinically proven supplements takes the presumption out of choosing a safe & effective product that contains only what’s on the label. These tips can help you make a more appropriate choice to find the best supplement.

Click the button for the best supplements

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Why getting your nutrition only from food is a bad idea?

Fruit and vegetable borders Fruit and vegetable borders on wood table

Walking into a pharmacy or health food store can sometimes be intimidating, especially when it comes to the vitamin and supplement aisle. There are countless bottles, types of supplements, and dosages to choose from. And a person cannot help but ask themselves countless questions about them all. But is it really necessary to take all of these? A person should be able to get what they need from their food right? Is it a gimmick or do they really help to keep you healthy?

 

Getting Nutrients from Food

1Many people try to ensure they are getting all of their nutrition from the food they eat on a daily basis. While in theory this is ideal, it is usually way more difficult to accomplish and results in a person missing out on some vital nutrients they need in their diet. People’s busy schedules, and the heavy reliance on prepackaged and convenient food items has resulted in a large number of people missing out on these vital nutrients on a regular basis. Since the food that people consume usually falls short of their daily needs, it is necessary to supplement their diet in some form to stay healthy and allow the body to meet its potential. 

 

The Modern Diet

2The majority of people eat a “modern diet” which is often low in essential nutrients and hard on the body to digest completely. As a result, their body not only is not getting enough essential nutrients, but then is also having to work extra hard at getting the nutrients it does in fact get. Then because the modern diet is high in phytic acid, many nutrients when eaten are not even digested into the body and pass straight through the system creating a nutrient deficit. The result is a need to constantly play catch-up and never being able to get enough.

 

Depletion of Growing Conditions

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Another factor is for those who eat plenty of whole foods and diets, high in nutrients. The growing conditions for many crops are poor as there is a depletion of nutrients and water in the soil for proper growth. While growers attempt to put additional nutrients in the soil, these provide
enough only for the crops to grow and do not provide enough nutrients to sustain the human body after the plants have been harvested. In addition, once plants are harvested, they begin to have nutrients break down over time, resulting in further depletion by the time they get to the dinner
table.

 

Low Calorie Diet Fad

4Many people have jumped on the low calorie diet bandwagon in hopes of reducing their overall body weight, improving their health, and their physical appearance. However, they do not take into consideration that lower calorie diets are often low in essential nutrients as well. While fruit and vegetables are lower in calories, the body still needs vitamins from non-plant sources, fat, and amino acids to function properly. Low calorie diets also often avoid seeds and nuts because they are high in fat. But these fats in small quantities are healthy for the body and assist it in the body’s functioning. Add to that the fact that in order for processed foods to taste better they are often full of artificial sweeteners or salt, which in small amounts may be safe, but larger amounts are harmful to the body. As a result, low calorie and low fat diets do not equal to healthier bodies.

 

Improving Health with Supplementation

5Because there are limited nutrients available in the modern diet, and most people have limited time to prepare food properly to optimize nutrient intake, supplementation is one of the best options to improve overall health. In some cases, a general multi-vitamin and mineral supplement is all that is needed. However, if a person is already depleted of a nutrient in their body, it may be necessary to supplement further for specific nutrients. Many times a doctor can take a simple blood test to check for some nutrient levels, like iron, vitamin D, or vitamin B12. If these are low, an additional supplement should be taken as well as adding foods with these nutrients to the body to improve the person’s overall health and wellbeing.

 

Conclusion

By ensuring a person has adequate nutrients, either through food or supplementation, they are able to help their body function as well as possible. As a result, they are able to help prevent illnesses from occurring, possibly reverse some illnesses or alleviate symptoms of certain illnesses, and potentially live a longer, happier and healthier life. By speaking with a nutritionist or a physician it may be possible to determine which supplements are best for your body and lifestyle.

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Diet tips to help your knees

Struggling with knee problems can be frustrating, difficult, and downright painful. However, there are a number of things that a person can do to help improve their knee health by changing their diet. While this will not resolve everyone’s knee issues, it can help to ease the pain many experience, and lead to a happier, healthier, and more productive life.

Reduce Calories

1One of the most important things about knee health is to try and reduce the amount of excess weight a person carries on their body. This extra weight causes more stress on the knee joint. By simply reducing the calories and controlling portion sizes, a person is able to help to reduce the weight their knees have to carry. There are a number of ways to do this without going to extremes. For instance, substituting water for a sugary drink daily is a great way to reduce calories. Or opt for a piece of fruit when craving something sweet instead of reaching for a cookie or candy bar. Even small changes can add up over time and help to reduce the stress on your knees.

Increase Fiber Intake

2Increasing fiber intake can help the body to reduce calories consumed, and can also help you to feel fuller for longer. The most common sources of fiber are plant-based foods, like fruits and vegetables. Other sources of fiber include whole grains. However, by opting for more fruit and vegetables, you are eating more antioxidants, which results in a reduction of the inflammation in the body’s joints. When inflammation is reduced naturally, there is less of a need for medication and an increase in the person’s ability to move free from pain. More movement also means a reduction in weight, and a healthier life.

Eat Omega-3s

3Omega-3 is a natural anti-inflammatory. As a result, it helps the body to rid itself of inflammation. This makes joint pain in the knees less, and makes it easier to get up and move about your day. One of the most common ways to get more Omega-3 in your diet is to eat fatty fish. By simply eating two meals of fatty fish a week, the body is able to get enough Omega-3 to help naturally reduce the amount of inflammation in joints. Some excellent sources of Omega-3 include tuna, trout, and salmon.

Consume Oleocanthal

4Oleocanthal is a natural compound found in olive oil. Like Omega-3, it helps to reduce inflammation in the body similar to many medication anti-inflammatories do. However, many people opt to reach for olive oil that has been filtered and processed. When this happens, the oleocanthal compound can be removed from the oil. Instead, look for an olive oil that has a more dominant natural flavor instead of one with a lighter flavor. These usually contain more of the oleocanthal compound in them. Substituting olive oil for other fats, like butter and margarine is a great alternative, and way to get the healing properties in your diet without adding additional calories.

Get Enough Vitamin C

5Vitamin C is often thought of as being beneficial for helping a person fight off an illness. However, vitamin C is also helpful in building connective tissue and collagen in the body. This is important for proper joint health. Vitamin C is found naturally in a lot of different fruits and vegetable, not just oranges and other citrus fruits. By eating a handful of strawberries, some bell peppers, or broccoli with your meal a few times a day, you will be able to eat the recommended dose each day.

Lower the Cooking Temperature

6Often times, meat is cooked at a higher temperature to sear it. But, this causes advanced glycation end products (AGEs) to form in the meat. These compounds have been connected to other problems in the body like diabetes, heart disease, and arthritis. For those who are concerned about knee health, avoiding AGEs can be important in the prevention of inflammation and being able to move freely and without pain. Instead, opt for lower temperatures and cooking for a longer period of time.

Avoid Processed Foods

7Whenever possible, it is important to opt for fresh foods or those which have the minimum amount of processing possible. This is because processed foods often have additives in them, but also because they are often cooked at a higher temperature, which results in AGEs forming in the food. The more processed a food is, the more AGEs present, and the more inflammation a person will experience in their joints. One general rule of thumb to reduce the amount of processed foods consumed is to shop only the perimeter of the grocery store and avoid the center or middle aisles.