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The Many Health Benefits of DHAs

The Many Health Benefits of DHAs

DHAs are important nutrient for keeping the body healthy throughout the lifecycle.

DHA is a lipids, provides many benefits. These include maintaining a healthy heart, keeping eyes strong, fighting inflammation, improving brain and mental health, and promoting healthy birth and aging.

And though this nutrient is can be obtained from a variety of foods, it is vital to ensure you are getting for daily functions of the body. If you aren’t getting enough DHA from diet, dietary supplements are available.

 

What is DHA?

DHA – docosahexaenoic acid – is a type of unsaturated omega-3 fatty acids.

It is considered the most complex form of omega-3 and the rarest due to it being found in only a few natural foods, including animal products and algae.

Along with ALA (alpha-linolenic acid) – omega-3s found in plants – and EPA (eicosapentaenoic acid) – omega-3s also found in animal products and algae – DHA provide a benefits to the health of the body and brain (1).

However, out of the 3 types of omega-3 fatty acids, DHA is the most important in the body. It is a key of the brain and retina of the eye, among other body systems.

Omega-3 fatty acids are most abundant in flax seeds, chia seeds, flaxseed oil, and walnuts. DHAs, in particular, are found in fatty fish and fish oils (1). Fish oil is one of the most common supplement form of omega-3s and DHA.

 

5 benefits of DHA in the body

As stated above, DHA is the most efficient type of omega-3 when it comes to keeping your body healthy.

It plays a key part in several vital body functions. First, however, you must consume enough DHA-rich foods every day through the diet, or via dietary supplement before it can be created.

Having an ample amount of DHA supports five main benefits – a healthy heart, keeps eyes strong, fights inflammation, may improve brain and mental health, and promotes healthy birth and aging.

 

  1. Keeps the heart healthy

Omega-3s are commonly recommended for heart and cardiovascular health.

Because it is an unsaturated fatty acid, it eases inflammation and the damage it can cause in the blood vessels. In turn, you may see many benefits from a reduction in inflammation, including an improved blood lipid profile (LDLs, HDLs, TGs) and lowered blood pressure (2).

When using Omega-3s for heart health, studies have also shown that using DHA and EPA combined is most effective (3).

 

  1. Maintains eye health

DHA is a major structural component of the eye – in the retina, specifically.

Understandably, low levels of DHA has been connected to complications in the eye, like dry eyes.

It can also lead to and several mild to serious eye diseases. This includes age-related macular degeneration, which is the world’s leading cause of blindness (4).

However, an ample intake and/or supplement of DHA may help slow the impact of age-related eye diseases like macular degeneration and blindness (5).

 

  1. Fights inflammation

Omega-3s and DHA are responsible for reducing the production of stress substances the body releases as result of the immune response (5). These substances then cause inflammation to occur.

Inflammation is a response to damage in the body and is a natural and vital defense mechanism.

However, there are time inflammation can occur for long periods of time – aka: chronic inflammation – with or without the presence of an infection or injury (5).

This long-term inflammation can give risk to a host of health complications, including cardiovascular diseases.

 

  1. May improve brain and mental health

Omega-3s are essential for brain function and mental health. DHA making up 30% of all brain matter (4).

Maintaining an adequate intake can provide many benefits to the brain, regardless of age. This includes improving the symptoms of disabling mental disorders like anxiety and depression.

For children, Omega-3s have shown to reduce symptoms hyperactivity and ADHD, plus improve attention span and learning (5).

It also maintains cognitive function and reduces mental decline in the elderly.

 

  1. Promotes health throughout the lifecycle

Throughout the lifecycle, Omega-3s and DHA are important to maintain health.

During the development cycle from birth to childhood, DHA is responsible for brain and eye  growth. It also reduces the risk of pre-term birth for expecting mothers (3).

For the aging population, it reduces the decline of cognitive function and lessens the risk of Alzheimer’s disease (3).

 

The daily requirement of Omega 3s and DHA

There is no set daily requirement of omega-3s, but experts recommend 200 – 500 mg of omega 3s per day as a general guideline (3).

Similarly, there is also no upper limit of omega-3s, but overconsuming the nutrient is not recommended. Governing bodies of nutrition, like the FDA, has advised a limit of 3,000 mg omega 3s per day with 2,000 mg coming from supplements.

 

What are the risks of low Omega 3s in the body

Under-consumption of DHA-rich foods can lead to low levels of omega-3s in the body.

Deficiency can result in the body being unable to function properly. If you have low DHA intake, you may experience any of the following symptoms (4):

  • Dry, irritated, and flaky/bumpy skin
  • Fatigue and poor sleep quality
  • Joint discomfort
  • Attention, concentration, and mood problems
  • Vision impairment, and blindness in extreme cases

Opposite to deficiency, DHA can also be overconsumed.

If you eat adequate amounts of omega-3-containing foods daily, it’s important not to over consume the vitamin and go over the recommended threshold.

Symptoms of over-consumption include:

  • Thin blood
  • Diarrhea
  • Acid reflex
  • Insomnia

 

Are you getting enough Omega-3s and DHA to keep your body healthy?

Lipids are important for keep the body healthy. DHA is one of the most important lipids for health.

However, low body levels of DHA can occur when not enough omega-3s are consumed through diet. This can lead to a variety of different symptoms and is when a supplement may be needed.

It’s important to consult with a healthcare professional to discuss if you getting enough daily omega-3s or if a supplement is needed.

 

Author: Allison Lansman, RDN, LD

 

References

 

  1. https://www.healthline.com/nutrition/what-are-omega-3-fatty-acids
  2. https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/omega-3/art-20045614
  3. https://www.healthline.com/nutrition/dha-benefits
  4. https://www.healthline.com/nutrition/17-health-benefits-of-omega-3
  5. https://www.health.harvard.edu/heart-health/omega-3-for-your-eyes

Allison Lansman is a Registered Dietitian (RD),

Allison Lansman is a Registered Dietitian (RD), freelance nutrition and health writer, and wellness blogger. She is the owner/operator of The Freelance RD writing service and blog. Her business provides mainly writing services, but also product development, educational services and brand partnerships.

As an RD, Allison embraces a modern approach to nutrition and wellness. She believes we benefit most from building positive, balanced connections between mind, body, food, and environment. And she is passionate about sharing that philosophy through wellness communication and writing.

Her educational background is through Iowa State University, where she completed both her undergraduate degree and dietetics internship. She is currently studying towards an Masters in Public Health.

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Added Attention: A Natural Formula to Help Your Child Focus and Learn

Added Attention: A Natural Formula to Help Your Child Focus and Learn

 

Childhood is an important time for growth and a vital time for mental development.

Though some children are diagnosed with Attention Deficit/Hyperactive Disorder (ADHD) and Attention Deficit Disorder (ADD), all children have moments when their attention and behavior veers out of control.

Imperfect attention and focus is to be expected from children, but at times this can hinder a child’s ability to learn.

Buried Treasure™ Added Attention is a supplement formulated to help your child concentrate and keep them learning. It is made from a natural blend of vitamins, minerals, and a herbal blend to amplify focus.

Brain development and cognitive function during childhood

Childhood is an important time for growth.

It’s a vital time for cognitive development, motor skills, and physical growth.

It’s essential to initiate a healthy lifestyle during childhood to ensure the body, and brain, develop to full capacity.

This includes exercise and physical activity. When children move their bodies, it increases the circulation of blood and delivery of oxygen to the brain, allowing it to function more efficiently.

Also, sleep is an important factor of brain growth an function. Sleep not only boosts a child’s ability to pay attention, but also to retain memory from learning. Studies have shown that children who are not getting their full eight hours of sleep per day have reduced cognitive ability and learning retention (1).

However, nothing is more important for brain development during childhood then proper nutrition. And as children grow, its necessary that they are eating a balanced diet to ensure optimal health.

A balanced diet for a child will include all the essential nutrients, vitamins, and minerals for the brain to function properly and for them to remain focused.

These are the nutrients Added Attention contains to provide its many benefits.

 

The 8 key ingredients in Added Attention

It is normal for children to have moments of poor attention and focus. However, this can obstruct a child’s ability to ability to learn.

Added Attention is formulated to help children concentrate and have an easier time learning despite distractions.

It is made from a natural blend of vitamins, minerals, and a herbal blend all proven to amplify focus.

This includes naturally derived B complex vitamins, phospholipid complex, GABA, DHA, DMAE, and a blend of herbs – lemon balm, gotu kola, and chamomile.

  1. B Vitamin Complex

B vitamins are very important for brain health and most commonly found in animal products and by-products, whole grains, beans, nuts, and dark green vegetables (2).

The B vitamin complex is a group of eight water-soluble vitamins that provide a variety of benefits throughout the body. B vitamins are widely known to help cells function properly, produce energy, build and repair DNA, and aid in the production of essential nervous system chemicals (3).

Out this complex of eight vitamins, three of them benefit the brain and cognitive function most – B6.

Pyridoxine – Also known as B6, is vital for normal brain development in infants and children and is responsible for keeping the nervous system functioning properly (4).

If you child is suffering from low or deficient B vitamins, you notice issues like fatigue, confusion, poor memory, moodiness, and signs of depression and anxiety (4).

  1. Phospholipid Complex

Phospholipids are a type of lipid – aka: a fat – that is an major component of plant and animal cell membranes.

Lipids in general are very important for the brain, as fat makes up 60% of the entire brain mass (5). Fat is primarily found in the ‘gray matter of the brain, which is involved in many sensory functions of the brain. These functions include memory, emotions, decision-making, and self-control.

By consuming an adequate amount of phospholipids, your child could improve their ability to control their focus and attention, retain learning more efficiently, and stabilize their mood.

  1. GABA

Gamma aminobutyric acid (GABA) is an amino acid that is essential for neurotransmitter function.

GABA is called an ‘inhibitory neurotransmitter,’ it blocks certain brain signals to decrease activities in your nervous system (6). This, in turn, produces a ‘calming effect’ to destress the body and mind.

Due to its calming effect, GABA helps control feelings of anxiety and stress.

  1. DHA

DHA – docosahexaenoic acid – is the most effective type of unsaturated omega-3 fatty acid found in animal products and algae.

Omega-3s are essential for brain function and mental health. DHA making up 30% of all brain matter (7).

Maintaining an adequate intake can provide many benefits to the brain, including improving the symptoms of anxiety, depression, hyperactivity, ADHD (8). It also helps improve cognitive function to increase attention span and ability to learn.

  1. DMAE

DMAE goes by many names – dimethylaminoethanol, dimethylethanolamine, or Deanol – is a compound that my increase the production of the chemical acetylcholine (9). Acetylcholine is naturally produced by the body that stimulates nerve cell function.

Acetylcholine also has a positive effect on the brain, like improving mood, ability to learn, and retaining memory.

There is also some evidence that DMAE can assist with treating attention and focus.

  1. Lemon Balm

Lemon balm is a natural herb belonging to the mint family that is traditionally used for mood and cognitive function (10).

The lemon-scented herbs is helpful by relaxing the mind and boosting mood. It is commonly used to reduce stress, anxiety, and hyperactivity.

When it comes to cognitive function, lemon balm can assist in improving memory, alertness, and concentration.

Additionally, this herb can also improve the quality of sleep reduce restless. This is very important considering sleep is a top factor in brain development in brain development (10).

  1. Gotu Kola

Sometimes called the ‘herb of longevity,’ gotu kola is an herb from the parsley family. It has been used in traditional medicine in many Southeast Asian countries. One of the benefits it provides is boosting brain power.

In clinical studies, gotu kola and folic acid (a form of vitamin B9) have performed the same in their ability to benefit cognitive function. Gotu kola, however, was more effective at improving memory and nerve function (11).

Other positive effects of gotu kola include mood stabilization and anxiety relief as well as improving sleep quality.

  1. Chamomile

Chamomile is a popular herb that comes from an edible variety of daisy-like flowers. These flowers have been used for centuries as a natural remedy and is known as one of the most ancient medicinal herbs.

It is often consumed as a tea, but it can also be taken as an essential oil to provide its many health benefits, including improving digestion, heart health, and immunity.

It also assists mental health by promoting calmness to ease the complications of hyperactivity for children. The calming effect of chamomile also aids in restful sleep and stabilizing mood (12).

Knowing if your child needs nutritional support for their cognitive function

How do you know if your child may need some extra help focusing?

You should begin with looking at your child’s lifestyle and if they are getting enough exercise, sleep, and are eating a balanced diet full of essential nutrients.

A healthy lifestyle from a young age promotes health growth and develop of the body and brain, building cognitive capacity to last a lifetime.

You can also look for several symptoms that indicate reduced cognitive function, including (4):

  • Fatigue or hyperactivity
  • Confusion
  • Poor memory
  • Lack of focus and attention
  • Moodiness

 

If you notice any of these signs in your child, you may want to consider a supplement that benefits cognitive function and focus.

Could Added Attention benefit your child with their daily focus and learning?

Buried Treasure™ Added Attention contains many ingredients to help children who struggle to pay attention and makes focusing easier.

This supplement is formulated to help your child concentrate and keep them learning. It is made from a natural blend of vitamins, minerals, and a herbal blend to amplify focus.

If your child suffers from common difficulties with concentration, mood instability, or hyperactivity, Added Attention – along with a regular physical activity, balanced diet, and adequate sleep – may be the perfect natural supplement for them.

Seek advice from a medical professional

Consult with a healthcare professional to if your child is having difficulty staying focused.

You can discuss if they are consuming an adequate amount of the recommended nutrients, vitamins, and minerals, or if a supplement may benefit their cognitive function.

And as always, if your child is experiencing any negative reactions, seek out the advice of a medical professional immediately.

Author: Allison Lansman, RDN, LD

 

References

 

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3499734/
  2. https://www.healthline.com/health/food-nutrition/vitamin-b-complex
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772032/
  4. https://www.everydayhealth.com/pictures/surprising-health-benefits-b-vitamins/
  5. https://www.ncbi.nlm.nih.gov/pubmed/20329590
  6. https://www.healthline.com/health/gamma-aminobutyric-acid
  7. https://www.healthline.com/nutrition/17-health-benefits-of-omega-3
  8. https://www.health.harvard.edu/heart-health/omega-3-for-your-eyes
  9. https://www.verywellhealth.com/dmae-what-should-i-know-about-it-89941
  10. https://www.healthline.com/health/lemon-balm-uses
  11. https://www.healthline.com/health/gotu-kola-benefits
  12. https://www.healthline.com/nutrition/5-benefits-of-chamomile-tea

 

 

 

Allison Lansman is a Registered Dietitian (RD),

Allison Lansman is a Registered Dietitian (RD), freelance nutrition and health writer, and wellness blogger. She is the owner/operator of The Freelance RD writing service and blog. Her business provides mainly writing services, but also product development, educational services and brand partnerships.

As an RD, Allison embraces a modern approach to nutrition and wellness. She believes we benefit most from building positive, balanced connections between mind, body, food, and environment. And she is passionate about sharing that philosophy through wellness communication and writing.

Her educational background is through Iowa State University, where she completed both her undergraduate degree and dietetics internship. She is currently studying towards an Masters in Public Health.

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Xyli Swish: A Natural Mouthwash to Maximize Your Oral Health

Xyli Swish: A Natural Mouthwash to Maximize Your Oral Health

 

Oral health care is essential for many different functions.

Buried Treasure™ Xyli Swish is a natural, fluoride- and alcohol-free mouthwash and mouth rinse that helps maximize oral health.

This product is made with a blend of simple ingredients including, Aloe Vera, xylitol, colloidal silver, peppermint and filtered mountain water. These ingredients clean the mouth, promoting dental health and inhibiting harmful bacteria, while leaving your mouth feeling fresh, minty, and clean. 

The importance of oral health

Keeping the mouth healthy is vital as it is essential for many different functions, the most important being that it is where the first stage of the digestive process occurs.

However, when oral health is not a priority it can result in an environment that allows harmful bacteria to flourish, giving rise to a whole horde of oral and/or dental diseases. This can include conditions such as cavities, dental caries, gingivitis, and periodontitis, to name the more prominent (1).

A thorough mouth-care routine is essential when maintaining adequate oral hygiene to prevent destructive diseases of the mouth. Along with a balanced diet proper brushing and flossing, adding a natural mouthwash and rinse – like Xyli Swish – to an mouth-care routine can provide oral benefits.

The 4 natural ingredients of Xyli Swish

As stated above, along with maintaining a balanced diet proper brushing and flossing as part of a dedicated mouth-care routine, Xyli Swish is a natural mouthwash that can provide oral benefits (1).

 Xyli Swish contains 4 key ingredients that clean the mouth, promote dental health, and inhibit harmful bacteria – Aloe Vera, xylitol, colloidal silver, peppermint.

 

  1. Aloe Vera

Aloe Vera is a long-standing remedy that has been used for thousands of years to treat various health conditions and promote overall health. Traditionally, the aloe plant has been used to health wounds, treat and sooth burns, maintain the skin, and ease stomach issues (2).

It is also a potent antibacterial at high concentrations with anti-microbial properties.

When used for oral health purposes, Aloe Vera inhibits the activity of and ultimately cause death to pathogenic bacteria of the mouth. In clinical research, Aloe Vera gel has been shown to directly effect to the two most harmful strains of bacteria in the mouth, Streptococcus mutans and Streptococcus sobrinus.

Aloe Vera is also known for its anti-inflammatory and immune-boosting ability. The plant contains a combination anti-inflammatories – enzymes (A. vera), fatty acids, salicylic acid, antioxidants (vitamins A, C, and E) and hormones (auxins and gibberellins) – that provides a reduction in inflammation caused by bacterial infections (2).

 

  1. Xylitol

Xylitol is a sugar alcohol and non-sugar sweetener that has shown promising results in its ability to maintain proper oral health. The substance is an natural alcohol derived from several fruits, vegetables, and trees. The most common sources of xylitol being Birchwood trees and corncobs (3).

It is a common ingredient in natural oral care products, but also sugar-free chewing gums, candies, mints, diabetes-friendly foods.

And though it looks and taste like sugar, it cannot be metabolized by the bacteria of the mouth. Xylitol cannot be processed by bacteria like sugar, it limits the production of plaque, which is beneficial as plaque is the root cause of several oral diseases. Also, it reduces bacteria in the mouth as it limits their main food source, the pathogens will first stave and die (3).

Additionally, this sugar alcohol has been connected to other positive health outcomes, including preventing other bacterial infections, improving bone mineralization, and also feeding the beneficial gut bacteria.

 

  1. Colloidal Silver

Before the creation of modern antibiotics and medicines, colloidal silver has been used for thousands of years by ancient civilizations as a remedy for various illnesses and infections. This include the Greeks and Romans (4).

It is a liquid containing tiny particles of silver; in Xyli Swish, the liquid is purified water.

Like Aloe Vera, colloidal silver works as an antibacterial and antiseptic by attaching itself to the proteins on bacteria’s cell walls and damaging their cell membranes. This then allows the silver particles to pass into the bacterial cells and kill it.

Colloidal silver has also been recognized for its immune supporting properties and anti-inflammatory effects. This is beneficial to oral health and the treatment of conditions that cause severe inflammation from bacterial infection, like gingivitis, periodontitis (gum disease), and thrush (4).

 

  1. Peppermint

As another ancient remedy, peppermint can also benefit oral care.

Peppermint is a common herb known for its pleasant cooling effect. The herb naturally grown across Europe and North America and used for thousands of years by the Greeks, Romans, and even the Egyptians (5).

It has been utilized in several ways over the years from a medical remedy to a flavoring agent.

Regardless of form peppermint is consumed – leaves, oil, or extract – all products from the peppermint plant contain several beneficial essential oils – including menthol, menthone, and limonene (5).

Peppermint very popular in oral care products (toothpaste, mouthwash, and chewing gum) due to its antibacterial properties and its inhibitory effect on bacterial and plaque production.

Can Xyli Swish help maximize your oral health?

Maintaining optimal oral health is essential for many different functions.

Failure to keep the mouth and teeth clean can result in a boom of harmful bacteria, creating a build-up of plaque and acid. Subsequently, this can give rise to a host of various oral diseases, including cavities, dental caries, gingivitis, and periodontitis (1).

Along with a balanced diet and proper brushing and flossing for maintenance of the mouth and teeth, adding Buried Treasure™  Xyli Swish mouthwash can benefit your daily oral-care routine.

The unique combination of effective natural ingredients is the reason Xyli Swish can make a distinctive difference in oral health. Xylitol helping to promote dental health, colloidal silver and Aloe Vera to control bacterial growth in the mouth, and peppermint oil for fresh, clean, minty taste.

Seek advice from a medical professional

It is always important to seek the advice of a trusted medical professional if you experience discomfort when using a new health product.

 

Author: Allison Lansman, RDN, LD

 

References

 

  1. https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/dental/art-20047475
  2. https://www.healthline.com/health/how-to-use-aloe-vera-plant
  3. https://www.healthline.com/nutrition/xylitol-101
  4. https://www.healthline.com/health/colloidal-silver
  5. https://www.healthline.com/health/benefits-of-peppermint-oil

Allison Lansman is a Registered Dietitian (RD),

Allison Lansman is a Registered Dietitian (RD), freelance nutrition and health writer, and wellness blogger. She is the owner/operator of The Freelance RD writing service and blog. Her business provides mainly writing services, but also product development, educational services and brand partnerships.

As an RD, Allison embraces a modern approach to nutrition and wellness. She believes we benefit most from building positive, balanced connections between mind, body, food, and environment. And she is passionate about sharing that philosophy through wellness communication and writing.

Her educational background is through Iowa State University, where she completed both her undergraduate degree and dietetics internship. She is currently studying towards an Masters in Public Health.

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Hair, Skin and Nails Plus: Nourish from within for Healthier Hair, Skin and Nails

Hair, Skin and Nails Plus: Nourish from within for healthier hair, skin and nails

 

Buried Treasure™ Hair, Skin and Nails Plus is a natural, high-potency supplement that benefits hair, skin and nails. This bioavailable liquid multivitamin nourishes from within to promote stronger nails, lustrous hair, and vibrant skin.

Normal topical cosmetics may not fix common hair, skin and nails issues

Without proper care, nutrition, and/or supplementation, many hair, skin and nails issues can occur.

Hair becomes thin, breakable, fizzy, and dull. Nails can grow to be brittle and soft with peeling at the edges. And skin dulls with reduced elasticity and more wrinkles and/or acne breakouts.

You may think to supplement failing hair, skin and nails with topical cosmetics, but these creams and ointments don’t nourish from within.

It is important to begin within the body to ensure the tissues and proteins that form the hair, skin and nails are strong and healthy.

Specialty nutrients in Hair, Skin and Nails Plus

Hair, Skin and Nails Plus is chalked full of nutrients to provide many benefits.

The oral multivitamin contains four categories of specialty ingredients that condition hair, strengthen nails, and promote clear skin – all in one, high-potency supplement.

 

  1. High potency specialty ingredients

Phytoceramide Complex – Ceramides are natural skin-based lipids that retain moisture. This helps keep skin hydrated and texture smooth and supple to appear more youthful. It also provides strong defenses against skin diseases.

Cynatine HNS® – Is a bioavailable supplement created by Roxlor that can deliver keratin peptides to the hair and nails, promoting growth and strength while reducing hair loss.

Cartenoid Comlex (dunelilla salina) Dunaliella salina is the richest known source of dietary beta-carotene and mixed carotenoid. Beta-carotene promotes the activity of vitamin A, which is an essential vitamin for healthy skin and hair. Dunaliella salina also contains a variety of protein and amino acids, lipids, carbohydrates, vitamins and minerals.

Pycnogenol®  – Pycnogenol is created by Horphag Research and significantly improves visible signs of skin aging, fights damage caused by stress, and increases skin elasticity and hydration. It also increases the natural production of hyaluronic acid production, which binds to moisture in the skin to reduce signs of aging and help the skin look healthier.

 

  1. Organic compounds

MSM – MSM is a sulfur chemical compound found in plants, known for its anti-inflammatory properties and ability to stimulate blood circulation (1). The sulfur in MSM bonds to hair, making it stronger and encourages hair growth. It also reverses the signs of aging in the skin and reduces redness, improve some skin conditions (i.e., rosacea), and help in healing minor tissue damage (2).

PABA – PABA protects the skin free radicals and prevents DNA damage when exposures to ultraviolet (UV) radiation.

Sodium Hylaronic Acid – Sodium Hylaronic Acid is created naturally by the skin and is important for wound healing, strengthening the skin, tissue building, and reducing the signs of aging, such as wrinkles. It is well known for its contribution to maintenance of water content in skin and keeping tissue hydrated (3).

Silica Rice Chelate – Silica (also known as silicon, the trace mineral) is produced naturally by the body, but also found in plants and minerals, and is most concentrated in skin, hair, and nails. It enhances collagen production to strengthen locks and nails and to keep skin supple and wrinkle free (4). Collagen is especially important as we age to keep skin strong and prevent signs of aging.

 

  1. Vitamins and minerals

 Biotin – Biotin is part the vitamin B family that promotes healthy cell growth and metabolism of protein-building amino acids used in nail, skin and hair growth (5). It strengthens hair and nails and prevents hair loss (6).

Vitamins E and C – These vitamins are antioxidants that protect cells from free radicals and oxidative stress. They also prevents and reverses damage to the hair and skin by providing benefits like improving blood circulation in the scalp, controlling oil production, and adding moisture and shine (7).

Minerals (Calcium, Magnesium, Zinc, Selenium and Copper) – Many minerals are needed to keep hair, skin, and nails healthy. Calcium is a key component of nails. Magnesium is an important mineral for protein synthesis in the body, how keratin is produced. Zinc is involved in the healthy growth and division of cells in the hair and nails (5). Selenium is a trace element that acts together with vitamin C to provide antioxidant function in to protect the hair and nails to protect against stress and damage. Copper is an important component in melanin, which influences the color and lustrousness of skin and hair (8).

 

  1. Antioxidant plant-based ingredients

Blueberry – Berries are loaded with beneficial nutrients that benefit the nails, skin, and hair. They are full of with vitamin C, giving it strong antioxidant power to protect hair follicles against damage from free radicals. The vitamins and minerals in blueberries also helps to produce collagen to strengthen hair and prevent breakage (9).

Aloe Vera – Aloe gel comes from the Aloe Vera plant well known for its ability to heal damaged skin tissue and decrease acne inflammation. It contains beneficial vitamins (vitamin A, C, E, B-12, and B-9) that provide many other health benefits (10).

 

Is Hair, Skin and Nails Plus right for you?

Buried Treasure™ Hair, Skin and Nails Plus contains many ingredients to ensure strong and healthy hair, skin and nail.

This supplement expands the power of nourishment from within by combining the best plant sourced nutraceuticals, organic compounds, high potency vitamins, minerals and nourishing foods.

If you have difficulties with common hair, skin and nail issues – lackluster hair prone to breakage, brittle nails, or skin predisposed to breakouts – Hair, Skin and Nails Plus may be the perfect natural supplement for you.

As always, if you have any questions or concerns about adding a high-potency supplement in your daily routine, or if it many react with your current medications, seek advice from a medical professional.

 

Author: Allison Lansman, RDN, LD

 

References

 

  1. https://www.healthline.com/health/msm-for-hair-growth
  2. https://www.verywellhealth.com/the-benefits-of-msm-88324
  3. https://www.healthline.com/nutrition/hyaluronic-acid-benefits
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4938278/
  5. https://www.healthline.com/nutrition/vitamins-for-nails
  6. https://www.medicalnewstoday.com/articles/318724
  7. https://www.healthline.com/health/beauty-skin-care/vitamin-e-for-hair
  8. https://www.healthline.com/health/copper-deficiency
  9. https://www.healthline.com/nutrition/foods-for-hair-growth
  10. https://www.healthline.com/health/beauty-skin-care/aloe-vera-for-face

Allison Lansman is a Registered Dietitian (RD),

Allison Lansman is a Registered Dietitian (RD), freelance nutrition and health writer, and wellness blogger. She is the owner/operator of The Freelance RD writing service and blog. Her business provides mainly writing services, but also product development, educational services and brand partnerships.

As an RD, Allison embraces a modern approach to nutrition and wellness. She believes we benefit most from building positive, balanced connections between mind, body, food, and environment. And she is passionate about sharing that philosophy through wellness communication and writing.

Her educational background is through Iowa State University, where she completed both her undergraduate degree and dietetics internship. She is currently studying towards an Masters in Public Health.

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Ultra Beets: A Natural Nitrate Boost for Muscle Function and Vitality

Buried Treasure™ Ultra Beets is a super concentrated beet juice (15:1) that naturally provides an array of several health benefits.

It is formulated to contain 10X times more antioxidants than your average beetroot juice.

Ultra Beets is also nitric oxide supplement, containing 25X times more nitrate than your average beetroot juice.

Nitric Oxide which is an important substance naturally produced by all cells in the body. It functions to boost muscle performance, increase blood flow, and enhance libido (1).

What is Beetroot Juice and Nitric Oxide

Beet juice has long been used for its many health benefits.

It is made from the common root vegetable, beets. Beets are packed with nutrients that provide a variety of positive effects on your health, including improved blood flow, reduced muscle soreness, helps fight inflammation, and enhanced athletic performance (2).

Not only that, but it may also help improve both digestive and brain health and aid in the weight loss process.

Nutritionally, it is low in calories and full of vitamins and minerals that provide the many health benefits above. These nutrients include (3):

  • Fiber – Beetroot is high in fiber (2-3 grams per ¾ cup). Fiber maintains digestive health, helps keep you fuller longer, and keeps bowel movements regular. 
  • Folate – Folate is a B vitamin (B9) that is essential for tissue growth and cells growth and function.
  • Manganese – Manganese is an essential mineral that helps with the breakdown of macronutrients and helps the body use several vitamins for a number functions.
  • Potassium – Potassium is one of the most important minerals in the body. It is involved in regulating blood flow, contracting muscles, and sending nerve signals throughout the body.
  • Iron – Iron has many functions, but it is primarily used as a component of hemoglobin, a protein in red blood cells. Hemoglobin helps carry and deliver oxygen through the body.
  • Vitamin C – Vitamin C is an antioxidant and assists in boosting immune function, protecting against oxidative damage, healing wounds, and maintaining bone structure and density.
  • Plant Compounds – Beetroot contains a number of natural compounds. Betanin the pigment that gives beets their red color and provides antioxidant power. Vulgaxanthin is also a pigment, but gives yellow and orange beets their color. It provides plenty of fiber a variety micronutrients. 

Nitric oxide is another plant compound of beets and provides a majority

It is naturally produced by all cells (in plant, animals, and humans) and is one variety of inorganic nitrates, along with nitrates and nitrites (3).

Nitric oxides provides many of the health benefits you see from beets, including improving athletic performance, boost blood flow, and enhance vitality.

The 3 Benefits of Ultra Beets

Ultra Beets provides 3 key benefits as a nitric oxide supplement.

It has been formulated and super concentrated to improve muscle performance, increase blood flow, and enhance vitality.

  1. Muscle performance

As stated above, nitric oxide is a natural inorganic substance found in beets, but also found in the cells of the human body.

Numerous studies have been done on nitric oxide and its effect on high-intensity endurance exercises and its ability to enhance physical performance (3). This has caused it to be used as a popular pre-workout, performance, and recovery supplement for athletes and exercise enthusiasts.

In the body, it helps with vasodilation (widening the blood vessels), which allows an increase of nutrients to muscles during exercise and more efficient use of oxygen to enhance performance for a more beneficial and complete workout (1).

It also helps control and reduce muscle soreness post-workout.

  1. Increase blood flow

Similar to how the components in beets helps improve physical performance, vasodilation is an important aspect of improving blood flow (4).

By promoting relaxation, nitric oxide helps the blood vessels dilate. Dilation of the blood vessels decreases the stress of forced, high-pressure blood flow. This is important because stress on the veins can lead to a variety of cardiovascular issues (3).

  1. Enhanced vitality

For both men and women, vitality and libido naturally decreases with age.

The nitric oxide in beets has been shown to reduce issues like Erectile Dysfunction (ED) in men.

ED is commonly caused by high blood pressure, and nitric oxide helps widen blood vessels, increase blood flow, and decrease stress (5). This lowers blood pressure.

Women can also consume beetroot supplements for increased libido.

  1. Other benefits (2)

Antioxidants and reduced inflammation – Beets contain antioxidant micronutrients that protects against free radicals and oxidative stress. The pigment betanin is also anti-inflammatory.

Increased digestive health – The amount of fiber in beets helps keep the digestive system running efficiently and feed beneficial bacteria in the intestines.

Enhanced brain health – Increased blood flow of nitric oxide allows more oxygen to be delivered to the brain, allowing it to work more efficiently.

Seek advice from a medical professional

A large benefit of beetroot juice is that it is normally well tolerated by the body with minimal to no adverse side effects (3).

Although, it has been known to tint the urine a pink or red color, which can sometimes been mistaken for blood in the urine.

However, certain individual should consider using consuming beetroot juice with caution – those prone to developing kidney stones (due to beet’s high oxalate content) and those on a low FOPMAPs diet (due to the fructans in beets) (3).

As always, it is important to seek the advice of a trusted medical professional if you are taking a new supplement. Especially if you are already taking medications that may have adverse interactions with any ingredients in this supplement.

Can Ultra Beets help improve your muscle performance?

Ultra Beets is a highly concentrated beetroot juice containing a variety of nutrients, micronutrients, and plant compounds that boosts health and provides many benefits.

As a nitric oxide supplement, it is formulated to contain 25X times more nitrate and 10X times more antioxidants than your average beetroot juice.

If you are looking for supplement that functions as a pre-workout, performance, and recovery aid that also increases blood flow and enhances vitality, then Ultra Beets may be the perfect boost you need.

 

Author: Allison Lansman, RDN, LD

 

References

 

  1. https://www.healthline.com/nutrition/nitric-oxide-supplements
  2. https://www.healthline.com/nutrition/benefits-of-beets
  3. https://www.healthline.com/nutrition/foods/beetroot
  4. https://www.healthline.com/health/erectile-dysfunction/beet-juice-for-ed
  5. https://www.medicalnewstoday.com/articles/277432

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Allison Lansman is a Registered Dietitian (RD),

Allison Lansman is a Registered Dietitian (RD), freelance nutrition and health writer, and wellness blogger. She is the owner/operator of The Freelance RD writing service and blog. Her business provides mainly writing services, but also product development, educational services and brand partnerships.

As an RD, Allison embraces a modern approach to nutrition and wellness. She believes we benefit most from building positive, balanced connections between mind, body, food, and environment. And she is passionate about sharing that philosophy through wellness communication and writing.

Her educational background is through Iowa State University, where she completed both her undergraduate degree and dietetics internship. She is currently studying towards an Masters in Public Health.

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7 Ways Vitamin C Keeps Your Body Healthy

7 Ways Vitamin C Keeps Your Body Healthy

 

Vitamin C is an important nutrient for keeping the body healthy.

It is also an essential vitamin, meaning it is not a nutrient the human body can produce. You have to eat vitamin C every day in your diet to make sure your body has enough of it for vital, daily functions.

If you aren’t getting enough vitamin C from your diet, dietary supplements are also available.

What is Vitamin C

Vitamin C—also known as ascorbic acid—is a water-soluble vitamin that is linked to several health benefits.

Its widely known for its high content in citrus fruits (i.e., oranges, lemons, or grapefruits) , but it can be found in an abundant number of colorful fruits and vegetables. Including papaya, kiwi, strawberries, kale, broccoli, and sweet potatoes (1).

7 ways vitamin C keeps the body healthy

As stated above, vitamin C plays a very important role in keep your body healthy.

It plays a key part in several vital body functions, which is why it needs to be consumed every day through diet or via dietary supplement.

Vitamin C supports a healthy immune system, functions as an antioxidant, quickens tissue healing, keeps bones strong, aids iron absorption, boost brain health, and promotes healthy aging.

  1. Keeps the immune system strong

Vitamin C is involved in many parts of the immune system.

It helps in the production of both white blood cells (lymphocytes and phagocytes) and antibodies. These cells help protect the body against viruses, infections, and illnesses (1).

Vitamin C is also part of the body’s first line of defense to disease and infection—the skin (and mucus membranes). Strong, healthy skin is an essential barrier for keeping out harmful bacteria. Vitamin C plays a role in producing collagen, which is a key protein for the structure of skin.

  1. Has antioxidant power

As an antioxidant, vitamin C can help protect your cells against the effects of harmful free radicals. Free radicals can cause serious harm to the body in the form of oxidative stress and inflammation (4).

It’s antioxidant properties also assist in maintaining skin health. When

Vitamin C is actively transported to the skin where it help strengthen the skin’s barriers and promote natural repair and rejuvenation to prevent weakness and signs of aging (1).

  1. Repairs and heals the skin

Vitamin C is essential for the growth, skin strengthening and defense, and repair of tissue all over the body due to its contribution to collagen production. Collagen is a key protein of skin tissue building.

This way, vitamin C keeps our skin strong, but also helps to heal tissue wounds (2). A higher intake of Vitamin C is associated with faster wound healing.

As stated above, as an antioxidant it also protects the skin from oxidative damage that can lead to weak tissue and to signs of ageing, like wrinkles (4).

  1. Keeps bones strong

Vitamin C’s role in collagen production is also important for bones. The protein is an essential component for bone mineralization, maintenance, and repair. But not only bones of the body, but also teeth and cartilage (2).

Higher intake of vitamin C is also linked to higher bone density (3). This is important for individuals of all ages, but especially for older adults. As we ages, bone density decreases and the risk for breakage and fracture increases.

It’s important to increase supplementation of vitamin C with age to maintain strong bones.

  1. Aids iron absorption

Iron is an important nutrient for several functions in the body. This includes making red blood cells. Red blood cells transport micronutrients and oxygen through the body, keeping it functioning properly.

Vitamin C helps convert these certain forms of iron – those found in plants that are poorly absorbed by the digestive system – into one that is easily absorbed by the body (1).

  1. Boost brain health, mood, and memory

The brain consumes a lot of vitamin C for it to function properly. It uses the highest concentration of vitamin C of any other body system.

Most important for brain health, is the role vitamin C plays in the nervous system (via neuron and neurotransmitter function), which is where it boosts brain power (5). It’s also needed for production of serotonin, which is important in regulating mood.

Adequate vitamin C intake is also important to keep the brain healthy as we age. Primarily with collagen production and its ability to support ‘cognitive capacity’ – AKA: memory.

  1. Promotes healthy aging

To age and remain healthy is important to prevent and stave off age-related diseases. And it’s also important to maintain an adequate intake of vital micronutrients.

Vitamin C is one of those nutrients because of its role in all the functions described above. An intake of vitamin C that meets the recommended daily amount (listed below) throughout the lifetime may help stave off several issues related to aging. Including frail bones and teeth, weakened and wrinkled skin, and some diseases (6).

Enough daily vitamin C can promote healthy aging over the lifetime.

What is the daily requirement of Vitamin C

The recommended daily amount of vitamin C is 90mg and 75mg for adult men and adult women, respectively (1).

Are you getting enough Vitamin C to keep your body healthy?

Because Vitamin C is a vital nutrient, it’s important to meet the suggested intake recommendations every day via diet or dietary supplements.

As mentioned, vitamin C found in citrus fruits, but it can be found in an abundant number of colorful fruits and vegetables. Including papaya, kiwi, strawberries, kale, broccoli, and sweet potatoes (1).

However, sometime you cannot consume enough vitamin C from diet alone. You can consult with a healthcare professional to discuss if you are consuming an adequate amount of vitamin C through your daily diet or if a supplement is needed.

Vitamin C – in the form of ascorbic acid or others, including sodium ascorbate, calcium ascorbate, other mineral ascorbates, and ascorbic acid with bioflavonoids – can be found in most multivitamins, but is also available alone as a dietary individual supplement (7).

Always insure you are using reputable companies to source your vitamin C supplements.

 

Author: Allison Lansman, RDN, LD

 

References

 

  1. https://www.healthline.com/nutrition/vitamin-c-benefits#section5
  2. https://www.eatright.org/food/vitamins-and-supplements/types-of-vitamins-and-nutrients/how-vitamin-c-supports-a-healthy-immune-system
  3. https://americanbonehealth.org/nutrition/vitamins-for-bone-health/
  4. https://www.healthline.com/nutrition/antioxidants-explained#free-radicals
  5. https://www.psychologytoday.com/us/articles/201801/the-cognitive-benefits-vitamin-c
  6. https://www.sunriseseniorliving.com/blog/april-2019/vitamin-c-and-the-role-it-plays-in-healthy-aging.aspx
  7. https://ods.od.nih.gov/factsheets/VitaminC-Consumer/

Allison Lansman is a Registered Dietitian (RD),

Allison Lansman is a Registered Dietitian (RD), freelance nutrition and health writer, and wellness blogger. She is the owner/operator of The Freelance RD writing service and blog. Her business provides mainly writing services, but also product development, educational services and brand partnerships.

As an RD, Allison embraces a modern approach to nutrition and wellness. She believes we benefit most from building positive, balanced connections between mind, body, food, and environment. And she is passionate about sharing that philosophy through wellness communication and writing.

Her educational background is through Iowa State University, where she completed both her undergraduate degree and dietetics internship. She is currently studying towards an Masters in Public Health.

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Zinc: 5 Benefits of Zinc, Sources, and Daily Requirements

Zinc: 5 Benefits of Zinc, Sources, and Daily Requirements

Zinc is a micronutrient that’s vital for keeping your body healthy. It’s an ‘essential’ mineral, meaning the body cannot produce it. This means you must consume zinc every day in the diet or from dietary supplements.

 

What is Zinc

Zinc is an essential mineral found in several foods, including meats, shellfish, legumes, dairy, eggs, whole grains, some vegetables (potatoes and kale), and seeds and nuts (1). However, it can also be consumed via dietary supplements if the diet is low in zinc-containing foods.

This micronutrient is a vital nutrient for several body functions. These include supporting a healthy immune system, keeping bones strong, aiding in healing, helps in iron absorption, functioning as an antioxidant, and promoting healthy aging.

 

5 Benefits of Vitamin C

 

  1. Boosts the immune system

Zinc is involved in many parts of the immune system and keeping immunity strong.

It is critical for immune cell development and function. Zinc is necessary for immune cell function (i.e., white blood cells like lymphocytes and phagocytes) (2). These cells help protect the body against infections and illnesses.

Because of this, a deficiency in zinc can cause a delayed immune response.

 

  1. Aids wound healing and tissue repair

Zinc is essential for cell growth, making it a key component in tissue repair.

Along with vitamin C, zinc plays an important role in the production of collagen. Collagen is a key protein for skin tissue construction (2).

Because of this, adequate to higher levels of zinc in the diet is connect to increased rate of tissue repair and wound healing.

 

  1. Functions as an antioxidant

Zinc is also an antioxidant and anti-inflammatory agent.

This mineral protects cells from damage by free radicals, but also decreases oxidative stress. Oxidative stress contributes to chronic inflammation, which can contribute to the development of several age-related diseases (3).

However, several studies in older population have shown the positive effect of decreasing markers of inflammation and damage to cells.

 

  1. May benefit memory and boost learning

 

Zinc plays an important role in neuron function, especially in the hippocampus. The hippocampus is the section of the brain responsible for long-term and spatial memory (2).

Although this subject has limited research, an adequate amount of zinc has been shown to benefit the function of memory. Also, aid in the ability to learn and store this information in long-term memory (4).

However, it is important to note that an excess or toxicity of zinc may also have the opposite effect on the brain; so it’s important to ensure you are not overconsuming this mineral.

 

  1. May help clarify skin

The clinical trials associated to zinc and acne are also limited, but from the research that has been done has shown a positive outcome of zinc and its ability to clarify skin.

As an antibacterial agent, zinc can hinder bacteria that cause acne breakouts. Also, its anti-inflammatory properties can reduce redness and pain associated with moderate to severe acne (5).

 

What is the daily requirement of Zinc

The recommended daily amount (DRI) of zinc is 11mg for adult men and 8 mg for adult women (2).

This requirement increases for certain groups, including pregnant women (11mg) and breastfeeding women (12mg).

 

Risks of Zinc deficiency and toxicity

Zinc is an important mineral for many functions of the body, but like any micronutrient, there are always risks of deficiency. And of the opposite end, there is also the possibility of toxicity. Though both deficiency and toxicity are rare, it’s important to understand that the risks of each.

Not meeting the recommended daily amount of zinc can lead to deficiency. Symptoms include (2):

 

  • Impaired growth and development
  • Skin rashes
  • Weakened immune system
  • Slow wound healing

 

On the opposite side, toxicity can occur with mega doses of zinc. Just like deficiency, too much zinc can cause health complications and negative side effects.

Indicators that you may be consuming (via diet or complement) too much zinc can include (2):

 

  • Nausea and vomiting
  • Loss of appetite
  • Diarrhea
  • Headache and cramps
  • Reduced immune function

 

What are the best sources of Zinc?

 Because zinc is an essential nutrient, it’s important to meet the suggested intake recommendations every day via diet or dietary supplement.

As mentioned, zinc found in a variety of foods — meats, shellfish, animal by-products, and some vegetables.

However, if you are having difficulties meeting your zinc daily intake requirements through your diet, supplements are also recommended. Zinc can be found in most multivitamins, but is also available as a solitary supplement.

Always insure you are using reputable companies to source your zinc supplements.

Also, consult with a healthcare professional to discuss if you are consuming an adequate amount of zinc through your daily diet.

Author: Allison Lansman, RDN, LD

 

References

 

  1. https://www.healthline.com/nutrition/best-foods-high-in-zinc
  2. https://www.healthline.com/nutrition/zinc
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4429650/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3561272/
  5. https://www.healthline.com/health/beauty-skin-care/zinc-for-acne

Allison Lansman is a Registered Dietitian (RD),

Allison Lansman is a Registered Dietitian (RD), freelance nutrition and health writer, and wellness blogger. She is the owner/operator of The Freelance RD writing service and blog. Her business provides mainly writing services, but also product development, educational services and brand partnerships.

As an RD, Allison embraces a modern approach to nutrition and wellness. She believes we benefit most from building positive, balanced connections between mind, body, food, and environment. And she is passionate about sharing that philosophy through wellness communication and writing.

Her educational background is through Iowa State University, where she completed both her undergraduate degree and dietetics internship. She is currently studying towards an Masters in Public Health.

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Menopause and Its Most Common Symptoms: 5 Key Nutrients and Natural Supplements for Menopause Support

Menopause and Its Most Common Symptoms: 5 Key Nutrients and Natural Supplements for Menopause Support

 

Menopause – the loss or lack of a period for one or more years – is a natural symptom of aging in a woman. It most normally occurs anytime from the late 40s to early 50s.

Menopause causes several changes in the body and results in a variety of symptoms experienced by two-thirds of menopausal women. All of these symptoms are the result of decreased hormone (estrogen and progesterone) production from the ovaries. These can include anything from hot flashes and weight gain to vaginal dryness and atrophy. It also includes health risks like osteoporosis (bone loss) and osteomalacia (softening of the bones) or even heart disease (1).

However, menopause is not one-size-fits-all. Not all women will have the same experiences menopause. Some women will experience severe complications of menopause while others have more mild symptoms.

 

Top 4 symptoms and health risks associated with menopause

 Again, menopause is not one-size-fits-all, but there are several symptoms and health risks that occur commonly enough to be associated with this phase of the female aging process.

  1. Hot flashes

 Hot flashes tend to be the most common symptom to accompany menopause; occurring in 75% of menopausal women (1).

 Hot flashes can occur at any time of the day or night and are indicated by the body temperature rising. The skin will turn red and blotchy, sweating will occur, and heart palpitations or feelings of dizziness are also possible. 

  1. Weight gain

 Weight around the waist, hips, and thighs can occur during the menopause transition. And although midlife weight gain is also related to aging, lifestyle, and genetic factors, the hormone (estrogen and progesterone) fluctuation associated with menopause can contribute to weight change (2).

 Weight gain as a symptom of menopause may also lead to more serious health risks — high cholesterol, high blood pressure and insulin resistance (3).

  1. Arthralgia (muscle and joint pain)

 Though clinical studies have determined the connection difficult to pinpoint, muscle and joint pain is experienced by menopausal women (4). More than 50% of women have experienced an increase in arthralgia and chronic rheumatic conditions, such as osteoarthritis.

The women who have increased incidence of chronic pain have also been shown to have higher rates of fatigue, poor sleep, sexual dysfunction, and depression as well.

  1. Osteoporosis (bone loss)

The decline in estrogen production during menopause can affect mineralization of the bone. Amounts of calcium in the bones decrease, as does bone density, leading to osteoporosis (1). Many women experience accelerated bone loss the first few years after their last menstrual period.

This can increase likelihood of hip, spine, and other bone fractures.

Managing menopause through healthy choices

Though some symptoms of menopause are unavoidable, there are ways to reduce and control them to some degree.

Some treatment options are more intensive – hormone replacement therapy, for example – requiring the consultation of specialized medical professionals, but there are some simpler options that can be done on a daily basis.

These include getting regular exercise and drinking enough water, but most essential is eating a proper diet.

A proper diet for menopause doesn’t only mean consuming plenty of fruits and vegetables, but avoiding foods that can aggravate the symptoms of menopause – namely, hot flashes. These food include alcohol, caffeine, and spicy foods (3).

Food you want to focus on are those that contain vital nutrients to manage the most severe symptoms of menopause. Low-fat dairy products high in calcium (or dairy alternatives with supplemented calcium), foods containing healthy fats like omega-3’s, and foods high in Phytoestrogens like soy and decaffeinated tea (5).

 

5 essential vitamins and minerals for menopause

Looking more in-depth at nutrient needs during menopause, there are five natural vitamins and minerals that play an important role in supporting the body during this time of change:

 

  1. Vitamin E – Depression, heart disease, and weight gain are common symptoms associated with the stress caused by menopause. Vitamin E is an antioxidant that helps fit cell-damaging free radicals, reduce oxidation and inflammation, and eases stress (6).
  2. Vitamin B6 – As women age, serotonin production naturally drops. Fluctuating serotonin levels may be a contributing factor in the mood swings and depression common in menopause. Vitamin B6 (aka: pyridoxine) helps produce serotonin can help reduce these symptoms (6).
  3. Calcium – Bone loss from a declining estrogen production reduces the density of the bones, leading to osteoporosis and osteomalacia (1). Supplementing with extra calcium slows demineralization of bones and reduces likelihood of hip, spine, and other bone fractures. Calcium absorption is also amplified by increasing vitamin D supplementation (6).
  4. Folic Acid – The most common symptom of menopause is hot flashes leading to high levels of discomfort for most menopausal women. Clinical studies have found that supplementing with folic acid reduces the severity, duration, and frequency of hot flashes episodes (7). 
  1. Magnesium – Sleep disruption happens often during menopause. Progesterone production is reduced during menopause; progesterone is also a sleep-producing hormone. This can lead to difficulties falling asleep and staying asleep and/or mild insomnia. Magnesium may be able to assist with this issue, being an all-around sleep aid. It can also provide improvement with mood swings, irritability, anxiety, and bloating (8).

 

Supplements for menopause support

 

While the above five vitamins and minerals, plus several others, are essential for staving off or reducing symptoms of menopause to make them more manageable.

If you are having trouble maintaining a balanced diet or achieving the daily required intakes for any of the vital vitamins and minerals for menopause, supplements are also an option.

It’s important to use a trusted brand, and a supplement formulated specifically for menopause support. A natural supplement with an emphasis on the five key nutrients for menopause support is most beneficial, being effective at controlling hot flashes and maintaining estrogen levels.

As always, seek the advice of a trusted medical professional if you are taking a new supplement. Especially if you are already undergoing intensive therapies, like hormone replacement, for your menopause symptoms.

 

Author: Allison Lansman, RDN, LD

 

References

 

  1. https://www.healthline.com/health/menopause/menopause-facts
  2. https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/menopause-weight-gain/art-20046058
  3. https://www.eatright.org/health/wellness/healthy-aging/eating-right-during-menopause
  4. https://www.ncbi.nlm.nih.gov/pubmed/20537472
  5. https://www.healthline.com/nutrition/menopause-diet#foods-to-eat
  6. https://www.healthline.com/health/menopause/vitamins-for-menopause
  7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4161099/
  8. https://thesleepdoctor.com/2018/02/13/sleep-supplements/

Allison Lansman is a Registered Dietitian (RD),

Allison Lansman is a Registered Dietitian (RD), freelance nutrition and health writer, and wellness blogger. She is the owner/operator of The Freelance RD writing service and blog. Her business provides mainly writing services, but also product development, educational services and brand partnerships.

As an RD, Allison embraces a modern approach to nutrition and wellness. She believes we benefit most from building positive, balanced connections between mind, body, food, and environment. And she is passionate about sharing that philosophy through wellness communication and writing.

Her educational background is through Iowa State University, where she completed both her undergraduate degree and dietetics internship. She is currently studying towards an Masters in Public Health.

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Prostate Support for Men: Natural Supplements That Keep the Prostate Healthy as You Age

Men's prostate vitamins natural ingredients

Prostate Support for Men: Natural Supplements That Keep the Prostate Healthy as You Age

As men age, prostate health is a primary concern.

Up to 50% of men aged 51 and older have problems of prostate enlargement, but most if not all men will have enlarged prostate problems at some point between the ages of 60 to 80 years (1).

Disorders of the prostate include inflammatory disease (prostatitis), but the most common prostate health problem is benign prostatic hyperplasia (BPH) – known more simply as a non-cancerous enlarged prostate (2).

An enlarged prostate can cause frustrating, uncomfortable, and possibly painful, urinary and sexual difficulties.

 

Managing prostate health

An enlarged prostate occurs when cells in the prostate abnormally divide and multiply, causing the organ to increase in size (3).

There are a variety of treatment options available for prostate problems. Some treatments are more intensive – surgery, radiation therapy, and hormone therapy – requiring the consultation of specialized medical professionals, but there are some simpler options like eating a balanced diet and getting regular exercise.

Also, you can add a natural supplement formulated specifically to support men’s prostate health. Natural supplements are normally composed of a blend of herbs, along with vitamins and minerals; and in the case of a prostate supplement, these herbs normally provide ample antioxidant and anti-inflammatory properties to shrink the prostate.

 

Natural ingredients that may keep the prostate healthy

As you age, complications with the prostate are inevitable.

If you are having these issues already or are looking to delay them in the future, there are several natural, plant derived supplements out there that may help with that goal.

 

  • Quercetin

Quercetin is a plant compound and bioflavonoid, which has been shown to prevent several prostate problems. It is also a powerful antioxidant that helps prevent and reduce inflammation and swelling associated with prostatitis. This also helps lessen pain associated with chronic swelling (4).

Quercetin is also considered more potent when in a supplement. This because it is combined with other natural substances enhance quercetin’s ability to be absorbed by the body.

 

  • Beta-Sitosterol

Beta-sitosterol is also a plant compound and phytochemical similar to cholesterol. Because of its chemical design, it may reduce cholesterol levels in the blood stream (5).

It also assists reduce swelling of the prostate, improving urine flow and reduce the amount of urine left in the bladder after urination (3).

It’s found in several plants commonly found in men’s health supplements, including saw palmetto berry and pygeum bark extract.

 

  • Saw Palmetto Berry

Saw palmetto is a type of palm tree native to the southeastern United States. The berries of the plant are used to improve urinary function.

Its benefits make it a primary ingredient in many male health supplements, including balancing hormone levels and also in prostate health supplements (6).

As one of the most studied herbal supplements used to treat BPH, several clinical trials have shown saw palmetto’s ability to inhibits the production of testosterone (3).

 

  • Pumpkin Seed extract

Pumpkin seed oil is extracted from pepitas (aka: pumpkin seeds) and it provides several benefits to managing prostate health and preventing swelling.

The phytochemicals, like beta-sitosterol, in this oil can block certain types of prostate growth and may help with excess production of dihydrotestosterone (a product of testosterone break-down) in the prostate. It also contains ample amounts of zinc that is important for normal prostate function (7).

Pumpkin seed extract is also commonly used in combination with saw palmetto berry, amplifying its effects.

 

  • Pygeum bark extract

Pygeum bark extract is taken from the African plum or cherry tree and is a sought-after alternative remedy after research declared it effective at managing prostate problems (8).

Pygeum contains a wide range of fatty acids, alcohols, and sterols such as beta-sitosterol that have an antioxidant and anti-inflammatory effect on the urogenital tract (3).

These can help ease issues such as night urination, frequent urination, and incontinence (8).

 

  • Stinging Nettles extract

Stinging nettle is a plant and an ancient herbal medicine, dating back to the Egyptians and Romans. It contains a wide variety of nutrients – vitamins A, C, K, along with many others – contributing to its variety of medicinal uses as an antioxidant (1).

As yet another anti-inflammatory aid, stinging nettle extract can raise antioxidant levels in the blood. Much like pygeum bark extract and saw palmetto berry.

Stinging nettle another extract used in combination with saw palmetto berry, amplifying its anti-inflammatory effects (3).

 

  • Lycopene

Lycopene is a naturally occurring pigment found in many red and dark prink fruits and vegetables. Tomatoes are one of the richest sources of lycopene, but examples include: papaya, grapefruit, watermelon, guava, carrots, red bell peppers, apricots, red cabbage (3).

Lycopene is also an antioxidant. It helps protect your cells against the effects of damaging free radicals, reduce oxidation, and ease stress.

These antioxidant effects are potentially also anticancer properties (9).

 

  • Boron

Boron is an aid being increasingly recognized for its ability to maintain prostate health. Specifically via its action on prostate-specific antigen (PSA), which is the most abundant proteins secreted by the prostate. PSA is also a well-established marker for prostate issues (10).

 

  • Antioxidant vitamins and minerals

Antioxidants are involved in boosting the immune system and fending off diseases. Both vitamins and minerals can both be antioxidants and the most effective for prostatic health is vitamin E, zinc, selenium, and copper.

All these substances are anti-inflammatory and play therapeutic role in combating and healing the damage caused by oxidative stress.

 

Is a natural prostate supplement right for you?

As stated above, complication with prostate health is inevitable as you age.

If you are looking to stave off these symptoms, taking a natural supplement full of plant-based ingredients proven to have a positive effect on prostate health.

As always, seek the advice of a trusted medical professional when considering taking a new supplement for your prostate health to ensure its right for you.

 

Author: Allison Lansman, RDN, LD

 

References

 

  1. https://www.medicalnewstoday.com/articles/321231#natural-remedies
  2. https://www.urologyhealth.org/careblog/prostate-health-101
  3. https://www.medicalnewstoday.com/articles/321231
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6001031/
  5. https://www.ncbi.nlm.nih.gov/pubmed/10796740
  6. https://www.healthline.com/nutrition/saw-palmetto-benefits
  7. https://www.healthline.com/health/mens-health/pumpkin-seeds-and-prostate
  8. https://www.healthline.com/health/food-nutrition/pygeum
  9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4616444/
  10. https://www.lifeextension.com/magazine/2015/11/boron-reduces-prostate-cancer-risk

Allison Lansman is a Registered Dietitian (RD),

Allison Lansman is a Registered Dietitian (RD), freelance nutrition and health writer, and wellness blogger. She is the owner/operator of The Freelance RD writing service and blog. Her business provides mainly writing services, but also product development, educational services and brand partnerships.

As an RD, Allison embraces a modern approach to nutrition and wellness. She believes we benefit most from building positive, balanced connections between mind, body, food, and environment. And she is passionate about sharing that philosophy through wellness communication and writing.

Her educational background is through Iowa State University, where she completed both her undergraduate degree and dietetics internship. She is currently studying towards an Masters in Public Health.

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Coconut MCT Oil for a Healthy and Balanced Diet

Coconut MCT Oil for a Healthy and Balanced Diet

Coconut MCT Oil for a Healthy and Balanced Diet

 

Coconut oil is the talk of health and fitness circles around the world, and for good reason. Coconut oil contains MCT’s or Medium Chain Triglycerides. They are touted for fat loss in Keto diets and used to enhance brain health and metabolism in athletes. But are they really that good?

What is MCT oil

Medium chain triglycerides are a type of fatty acid that is more easily digested and used by the body. Fatty acids are classified by the length of their carbon bonds. Long-chain fatty acids are about 13 to 18 carbons long, while medium fatty acid carbon bonds are 6 to 12 carbons long, and both must be consumed through food. Short chain fatty acids 5 or less and are produced by healthy gut bacteria.

The length of carbon bonds in fatty acids matters, because they determine how easily a fat can be broken down by your system and absorbed into your bloodstream for use. And it turns out the carbon bonds in MCT oil are smaller than in other fatty acids, and with the added benefit of the shorter carbon chains, MCTs easy to digest and quick to absorb.

But the real beauty of medium chain triglycerides is that they require no special enzymes to digest and can travel directly to the liver for use. Because of easy digestion and quick absorption, they are used quickly as energy and not stored as fat. The result is a feeling of satiety after consuming it and a boost of energy as it quickly enters your system.

While MCTs can be found in a number of foods from dairy products to palm oil, coconut is one of the healthiest and tastiest ways to consume this healthy nutrient. But palm oil has proven to be extremely detrimental to the environment while many people avoid dairy products due to allergies and other reasons. Coconut oil is better for the environment, easy to consume in coffee, on salads and can tolerate high heat cooking, making it a delicious addition to many meals.

Health Benefits of Coconut MCTs

Fat Loss – In a double-blind, controlled trial, healthy men and women were given a diet protocol of similar energy, fat and protein intake with the exception that one group was given MCTs and the other LCTs, or long-chain-triglycerides. Both experienced consistent weight loss but by the end of 12 weeks the group consuming MCTs had significantly more weight loss, a decrease in body fat and less subcutaneous fat. (1)

Weight Loss – The healthy fats in coconut oil help keep you feeling full and satiated, and seem to control appetite. It also lowers the rise of glucose and triglycerides which might influence the appetite. Because it is also easy to digest and absorb, it seems that MCTs help ward off excess fat storage and aid in weight control.

Energy Boost – Because it is metabolized very quickly as it is digested, MCT oil quickly fuels the cells in your brain and throughout your body. This energy boost can fuel a workout may help you exercise longer with more intensity.

Brain Health – Your brain uses glucose for energy, and when it runs lows, it uses ketones, instead. This is one reason why many who are on ketogenic diets add coconut MCT oil to their daily food plan, as the added fats are quickly converted to ketones for energy due to the low carbohydrate intake. But MCT oil has more benefits for brain health.

Coconut MCT oil contains caprylic acid, a type of fatty acid found mainly in coconut and palm oil. But what makes caprylic acid stand out is it health promoting properties such as being anti-microbial and it’s a super fuel for brain power. It turns out that caprylic acid can cross the blood brain barrier and help nourish and hydrate the brain. This may be another reason why those who take it experience increased energy and better focus.

Supports Digestion – As mention above, coconut MCT oil contains caprylic acid.  The added benefit for your digestion is that it can help balance your gut microflora for improved digestion. This leads to better absorption of nutrients and improvement of intestinal distress as it that can cause digestive problems.

Ketogenic Diets

Coconut MCT oil is used by many as a way to get the right amount of healthy fat into a ketogenic diet. Because the body must convert fats to ketones for this type of diet to work, carbs must be restricted, and fats have to be increased to 20 to 40 grams per meal. But consuming just any fat can actually add weight and create health problems.

But coconut MCT oil provides all the health benefits listed above and more. Those who use it along with a ketogenic diet find they have more energy and provide benefits for healthy weight management. And it makes a healthy addition to cooked foods, salads and beverages.

How to Fit Coconut MCT Oil into Your Healthy Diet

There are numerous ways to fit coconut MCT oil into a healthy diet. Here are great tips:

  • Add to teas and coffee for a full-bodied morning boost
  • Add to smoothies for a delicious but mild coconut flavor
  • Lightly sauté veggies in a little coconut oil
  • Add to salad dressing and vegetable dips
  • Make delicious desserts using coconut MCT oil instead of unhealthy fats

Including coconut MCT oil into your daily diet will allow you to enjoy the benefits of weight management, improved brain power and more. Begin with a small amount to allow your body to adjust to your new diet addition, then have fun experimenting. Enjoy the delicious versatility of this healthy fat in smoothies, treats and meals as you work your way to a leaner and healthier you.

References:

1 Hiroaki Tsuji, Michio Kasai, Hiroyuki Takeuchi, Masahiro Nakamura, Mitsuko Okazaki, Kazuo Kondo, Dietary Medium-Chain Triacylglycerols Suppress Accumulation of Body Fat in a Double-Blind, Controlled Trial in Healthy Men and Women, The Journal of Nutrition, Volume 131, Issue 11, November 2001, Pages 2853–2859, https://doi.org/10.1093/jn/131.11.2853

Allison Lansman is a Registered Dietitian (RD),

Allison Lansman is a Registered Dietitian (RD), freelance nutrition and health writer, and wellness blogger. She is the owner/operator of The Freelance RD writing service and blog. Her business provides mainly writing services, but also product development, educational services and brand partnerships.

As an RD, Allison embraces a modern approach to nutrition and wellness. She believes we benefit most from building positive, balanced connections between mind, body, food, and environment. And she is passionate about sharing that philosophy through wellness communication and writing.

Her educational background is through Iowa State University, where she completed both her undergraduate degree and dietetics internship. She is currently studying towards an Masters in Public Health.