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Monthly Archives: June 2017

Essential Facts Vitamin K

When talking about vitamins, almost all individuals know that vitamins are essential in helping make the body and mind healthy and strong. Apart from that, nutrients like Vitamin K can also provide other benefits. These include the following.

Protect your heart – First and foremost, it can help protect the heart. This is possible since it prevents calcification in your coronary arteries, thereby preventing cardiovascular disease.

Prevent osteoporosis – It also known to prevent osteoporosis since it can help improve bone density. This is achieved since Vitamin K serves as the biological “glue” that helps plug calcium and other important minerals into your bone matrix.

Reduce the risks of cancer – Lastly, it is also known to reduce the risks of cancer by slowing down the growth of cancer cells. In addition, Vitamin K has also been found beneficial in the fight against non-Hodgkin lymphoma, colon, stomach, nasopharynx, and oral cancers.

In order to get all these benefits, it is important to opt for the right type of Vitamin K such as:

Vitamin K1 – Vitamin K1 also known as phylloquinone is found naturally in plants, especially green vegetables. This type of vitamin K goes directly to your liver and helps you maintain healthy blood clotting.

Vitamin K2 – Vitamin K2 better known as menaquinone is made by the bacteria that line your gastrointestinal tract. This type of vitamin K helps improve blood vessel walls, bones, and tissues.

Vitamin K3 – Vitamin K3 or menadione is a synthetic form that can affect infants when injected.

To get the best benefits of vitamin K, it is imperative to look for good sources. Luckily, daily food items can be a good start. These include:

  • Vegetables like spinach, asparagus, and broccoli
  • Beans and soybeans
  • Eggs
  • Strawberries
  • Meat

In case that you wish to obtain vitamin K and other essential nutrients which can help boost your body and mind, individuals can also opt for supplements. Fortunately, there are companies that offer amazing supplements to ensure that you can improve your health and boost your performance at the same time.

Dangers of Sugar

The amount of sugar present in our food nowadays is especially worrying because current medical studies have uncovered some very real dangers of regularly consuming table sugar.

Refined sugars and HFCS (high fructose corn syrup) can be found in pancake mixes, chocolate, candies, cured meats, potato snacks, cupcakes, marshmallows and almost any other food or beverage that you can think of.

A single serving of regular soda contains an average of 10 teaspoons of table sugar. If you think that isn’t much, try consuming 10 teaspoons of sugar at home. Do you feel nauseated already? That’s what soda companies have been using to flavor sodas for more than four decades now.

Some forty years ago, people thought that consuming table sugar only increased your likelihood of developing bad teeth and diabetes.

Newer studies have now linked sugar to numerous health conditions, including metabolic syndrome and Attention Deficit Hyperactivity Disorder (ADHD).

As a natural health advocate advocate, I want to emphasize the importance of having the latest information on the food that we eat to help people make better food choices every day. Sugar is one of the deadliest additives in food today. Here’s why:

Heart Threat – Sugar has been shown to affect the involuntary muscle activity of the heart. A molecule found in ordinary table sugar called G6P has a negative impact on the heart tissue at the cellular level.

Excess consumption of sugar and a sedentary lifestyle can increase a person’s risk of developing heart failure. Heart failure often claims people’s lives in less than a decade after diagnosis.

Belly Fat – There has been an alarming rise in obesity rates in teenagers and small children these past few decades. One of the major contributing factors to this trend is an increase in the consumption of fructose. Fructose is an inexpensive form of sugar used in soda, ice cream, cookies and even bread products.

Fructose appears to boost the growth of visceral fat or the fat found in our midsections. When a child develops mature visceral fat early in life, he/she has a higher risk of being obese in adulthood.

Deadly Appetite – Our bodies are naturally equipped with mechanisms that tell us when to stop eating. Studies show that sugar has found a way to suspend those natural mechanisms. Consuming foods and beverages rich in sugar contributes to the development of a condition called leptin resistance.

When a person has leptin resistance, they don’t feel full and satisfied with moderate amounts of food, so they continue consuming excessive amounts of food every time they eat.

Our bodies also have a tough time detecting the presence of sugar in beverages. It’s difficult for the body to send a signal that you already consumed a lot of calories from soda or juices because this substance just doesn’t register the same way as other types of food.

Drink More Water

Water is clearly the most important nutrient for the human body, but we often take it for granted. Opting for soda, fruit juice, alcohol, coffee, or tea over boring old water. That’s likely the reason why 75% of Americans are suffering from chronic dehydration. There’s just so many other options!

Water Helps Detoxify your Body
There are so many toxins that you come into contact with everyday from processed food, household chemicals, environmental pollutants, etc. It’s your kidney’s job to filter out your blood and remove toxic waste. The kidneys depend on plenty of fluid available in your body so that even if you lose fluid through your urine, your body can function optimally. Give your kidneys adequate water, they can efficiently work and remove all the toxins from your blood. The more dehydrated you are, the harder your kidneys have to work to fit all the toxins into a small amount of urine. Leading to the darker and darker shades of yellow in your urine. The easiest way to make sure you’re getting enough water is to drink enough water until your urine is crystal clear. This will help your kidneys remove toxins from your body efficiently, and you will feel great!

Water Improves Your Skin Health
The skin is the largest organ of your body and contains 30% water, which contributes to the plumpness and elasticity of skin. Drinking more water can improve skin thickness and density, helping your skin look more youthful, smooth, and firm. Choosing water instead of inflammatory drinks such as sugary sodas, processed fruit juice, caramel macchiatos, and even milk will help you achieve clearer skin. These inflammatory drinks cause spikes in blood sugar which messes up your hormones and leads to unwanted breakouts. Be conscious of what you drink, especially for the sake of your skin.

Water Helps Minimize Joint Pain and Muscle Pain
Your joints are the hinges where two bones come together. Between your bones is a coating of cartilage which provides a cushion between the your bones to prevent friction.

Joints are like sponges. Wet sponges move easily against each other while hard sponges can rub and break off. Drinking plenty of water ensures that your sponges (cartilage) are hydrated and soft, minimizing joint discomfort. That’s what glucosamine and other joint supplements are designed to do, retain more moisture in your cartilage. You can do this naturally by drinking more water.

Muscle pain is a slightly different issue. If you work out or lift weights, there’s a build-up of lactic acid and microtears in your muscle fibers that cause pain. Drinking plenty of water flushes out the lactic acid, and transports nutrients to your muscles (assuming that you’re eating nutritious diet) that will help repair muscles quicker and reduce muscle pain. Drinking more water means faster and more efficient recovery.

Water Makes You Happier
The more water your drink, the better your mood will be. If your body is running efficiently on plenty of water, you’ll have more energy and be in a better mood. A study on 120 healthy female college students showed that the girls who drank more water on average had less tension, depression, and confusion.

Another study on 30 people who drank five cups of water a day showed that when the same people were asked to increase water intake to ten cups a day their mood, energy, and satisfaction all improved. DRINK MORE WATER, it will make you happier.

Water Helps You Digest and Poop
Your digestive tract is where everything goes to gain entrance into your body, including water. Keeping this area nice and moist is good for your digestion.

Water Aids Digestion
Everything that you eat lands in your stomach first and waits there to be broken down by stomach acid and digestive enzymes. The rate at which digested food then moves into your intestines from your stomach is mostly determined by the volume of food & fluid that is in the stomach at the time. After your stomach breaks down the food, it empties into the small intestine, where most of the nutrients and water are absorbed. The more water that is available, the better the absorption.

However, there’s a constant debate among health professionals on whether or not drinking water with meals positively or negatively affects digestion. On one hand, it’s theorized that drinking water during meals dilutes your stomach acid and enzymes leading to poor breakdown of nutrients and causes limited absorption. On the other hand, drinking water is said to aid in moving food through your digestive tract quickly and smoothly.

Healthy Living Is Equal

The first step towards a healthy heart is healthy living. In order to achieve that you need to opt for a healthier lifestyle. Get up early in the morning, walk, exercise, lose weight, eat healthily and sleep on time. Avoid alcohol, smoking and oily food for the sake of your heart’s good health.

Taking actions to prevent a heart attack is very important because this is becoming very common amongst everyone, from infants to the aged.

So it’s important to make yourself aware about relevant health measures and another important step is to schedule regular health check ups with your cardiologist.

Follow a few factors and see the biggest impact on your heart health.

Maintain healthy weight
Get active
Eat healthy
Manage cholesterol
Control blood pressure
Lower blood sugar
Stop smoking

To protect the heart, aim to lose weight and stay slim and fit. Include at least 150 minutes of exercise a week. To control cholesterol and blood pressure add a variety of diet by adding fruit and vegetables that are low in calories.

Change is the prime part of living with heart diseases or trying to prevent it. However you might not know that eating certain foods can enlarge your heart disease risk, it’s usually hard to change eating habits. Whether you have years of unhealthy eating under your belly or you simply want to cut your extra weight to prevent heart diseases, try to live a healthy living. Once you know which foods to eat more of and which food is harmful, you will be on your way toward a heart-healthy diet. So keep your heart fit and lead a healthy life.