Natural Ways to Battle Cellulite in Our Later Years

The skin has several layers. The outside epidermis is the part that covers the inner dermis. The inner dermis contains the hair follicles, blood vessels, nerve receptors and connective tissues. Under the connective tissues are the subcutaneous fat that is the main culprit for cellulite.

Cellulite usually builds up and gets worse at the onset of old age. And usually, it happens in women as men tend to have different skin configuration. Their epidermis and dermal layers are thicker than women.

Modern medical science has made it possible for us to get of these cellulite deposits quickly. Of course there are liposuction treatments which make it quick and easy.

What is Cellulite?

Cellulite are those bumpy and dimply skins that appear in a woman’s thighs, back and stomach. Due to the fats push on the connective tissue, the skin puckers causing the orange peel appearance.

Cellulite may appear in age as early as 15 years old and may even get worse as one gets older. But what are the possible causes of cellulite? Here are some.

  1. 1.       Poor diet
  2. 2.       Lack of physical activity
  3. 3.       Hormonal changes
  4. 4.       Dehydration
  5. 5.       Obesity
  6. 6.       Slow metabolism

And as said, cellulite may tend to get worse as women age. But why? Here are some more reasons.

  1. When aging sets in, the skin gets thinner thus the cellulite appears more pronounced and even more visible.
  2. Skin loosens during old age. Tone decreases and collagen is reduced. These allow adipose fat cells to press toward the surface of the skin.
  3. Due to the years seen by the body, it tends to become less efficient when dealing with waste removal. Circulation also decrease thus cellulite are added.
  4. Weight gain can also be another factor in the worsening of cellulite. When one age, tendency is one may pick and gain more weight. This increases the problem again.

So how do you fight cellulite build up as you age?

Fighting Cellulite

Cellulite treatments can promise you to get rid of these bumps and orange peel look. But some of these treatments may just be hypes but some can be effective. Let’s take a look at them below:

  1. Cellulite creams. These have no scientific evidence. Sometimes, they can even be harmful as its treatment includes the narrowing of blood vessels and forcing of water from the skin. This is bad for the circulatory system and can cause allergic reactions.
  2. Change of diet. To cut down on toxins is one major advice to get rid or minimize cellulite. Refined and processed foods, artificial additives, dairy products, foods high in fats and sugar are several foods that should be avoided. Vegetables and fruits should be added in every meal.
  3. Change of lifestyle. Foregoing of smoking, alcohol and self induced worries can help a lot.
  4. Liposuction. Since liposuction is a procedure that can remove fat deposits, it can be a possible treatment for cellulite as well. But for caution, liposuction may not remove cellulite itself altogether but the deep fats.
  5. Vitamin and mineral supplementation. To be able to keep healthy, Vitamin, C, E, A and selenium should be included in your daily nutritional supplements.
  6. Massage. Massage and other spa treatments can help in minimizing cellulite; it can’t remove it altogether but can temporarily lessen it for a short time.
  7. Laser treatments. Laser has already been approved to be used as a cellulite treatment. Laser can melt the fat under the skin, break the fibrous bands below the skin and can even stimulate the collagen production.
  8. Mesotherapy was originally used as a treatment to relieve pain from skin conditions that are inflammatory. Substances will be injected into the body such as amino acids, enzymes, vitamins and minerals. It can help break down fat and can bring some improvement in the cellulite.

 

The Good and Bad Side of Fat

pie and ice creamAlmost all of us think that achieving a healthy and slimmer body requires burning and shunning away from fat. While this can be true for people who are tipping the scales on the extreme side, people who are within reasonable distance of their ideal weight should think about starving themselves of fat.

There are fats and there are fats. And when it comes to fat, not all fat is created equal. Fat is needed by the body as an energy source. It is also essential for absorbing vital A, D and E. In fact, some studies show that people ate a Mediterranean diet that is rich in monounsaturated fat were able to lower their risk for cardiovascular diseases.

The Good Fats

Monounsaturated fats increase the level of good HDL cholesterol and decrease bad LDL cholesterol. Major risk factors for cardio vascular diseases include clogged arteries which is a result of plaque buildup. Monounsaturated fats help clear plaque buildup improving blood flow. This type of fat could also prevent the buildup of fat in the belly area.

Monounsaturated fats could be found in almonds, peanut products, avocados, canola oil, sesame seeds and olive oil. It is recommended that people include two to three tablespoons of olive oil daily. This increases the levels of HDL to lower risks for cardiovascular disease.

Polyunsaturated fats also lower LDL or bad cholesterol. Omega 3 is an essential fatty acid that is important for normal brain development, cell health and immune functioning. Omega 3 has anti-inflammatory properties that prevent blood clots and can help people suffering from arthritis. Omega 6 on the other hand is necessary for keeping the skin and eyes healthy.

Rich sources for Omega 3 fatty acids include salmon, herring, mackerel and cold water fish. It could also be found in squid or calamari oil. Plant based sources for Omega 3 includes walnuts, flaxseed, and canola oil. Omega 6 can be found in safflower oil, corn oil, farmed fish and beef. The benefits of calamarin oil and cold water fishes make them a perfect match for many healthy dishes.

Taking too much Omega 6 could have negative effects on your health. This can lead to inflammation and aggravate the condition of people suffering from arthritis. Your polyunsaturated fats should mostly come from Omega 3. These are essential for many normal brain growth and development. It also lowers your chances for stroke and heart disease.

The Bad Fats

Saturated fats increase cholesterol levels and risks for cardiovascular disease. It blocks arteries and decrease blood flow. These could be found in dairy products, coconut and palm oil, and meat. You should limit your daily intake of saturated fats at ten percent of total daily calories.

The Ugly

And you think it couldn’t get worse. Unsaturated fats often undergo chemical processes and are found in processed and packaged foods. This is to increase shelf life. It lowers levels of HDL or good cholesterol and promotes the buildup of LDL or bad cholesterol.

Recharging our Body Naturally

couch potatoEnergy and power drinks are a common way of boosting our energy levels after a long day at work or a grueling workout. These are quick fixes that don’t provide any real solutions to long term problems. You end up relying on energy foods each time you end up feeling exhausted.

A drop in your energy levels should not be ignored. It does not only leave your body feeling weak but it can also affect your psychological well being. Fatigue increases your stress levels which affects the quality of work and relationships.

Rather than relying on over the counter energy foods and drinks, energy boosting Superfoods can be a more reliable option. What it gives you is a steady source of energy to power your body throughout the day.

Negative Effects of Fatigue

The brain sends different signals when it feels the body is experiencing fatigue. It is manifested both physically and mentally.

  •  Sleepiness
  • Poor concentration
  • Stress
  • Decreased coordination
  • Irritation
  • Slow reaction time
  • Poor judgment

Fatigue and Poor Sleeping Habits

The incident of fatigue increases with aging. This is natural but could be minimized with the right amount of sleep and diet. Sleep allows the body to repair itself and stock itself with energy. A healthy diet provides the fuel for repairing and restoring energy levels during sleep.

Energy Boosting Superfoods

Spirulina Powder

Spirulina is power packed with nutrients. It is rich in iron, magnesium, B12 and protein. All of these are needed for giving your body a steady supply of energy daily. Having Spirulina in its powder form makes it easy for you to mix this with fruit or vegetable juice. It could also be used in shakes, salad dressing and soups.

Coconut Oil

Coconut oil contains MCTs (multi-chain triglycerides), fats that are actually good for your health. These are easier to digest and could be easily converted for providing energy. Coconut oil is a flexible ingredient and can be used for baking and raw food recipes.

Cacao Powder

Cacao powder is a good substitute for those with sweet cravings. It helps satiates your cravings without the bad fats contained in common sweet delights. Cacao is rich in iron and magnesium that are essential for producing energy. It can also give that “sugar rush” to help elevate your mood. But just like its other sweet counterparts, too much cacao can be unhealthy.

Chia Seeds

Keep your energy levels charged up with Chia seeds. It helps sustain your body’s batteries to give you that extra energy. Chia seeds are loaded with calcium, magnesium, iron and good fats (omega 3). Chia seeds may appear small in stature but could easily double up when ingested helping you feel fuller.

Maca

Coffee has a natural effect of stimulating the brain and revitalizing the body. But for people searching for a healthier alternative, Maca has been proven to be quite as effective in providing a natural boost. It stimulates the production of energy to replace lost reserves.

Lifestyle Changes

Aside from eating a healthier diet there are simple lifestyle changes that could reinforce the change in eating habits. Maximize your energy levels by following these lifestyle changes.

  • The Numbers Game – you may not be aware that some foods actually require more energy to burn than what they give. Instead of feeling refreshed after a meal, you might actually feel tired and lethargic. Switch to unprocessed or whole foods and back this up with fruits, vegetables, whole grains and protein.
  • Stick to an Eating plan – we may not have the same working schedule. Some people’s working day start much, much earlier while others start in the evening. Develop an eating schedule that covers the three major meals (breakfast, lunch, dinner). These can be customized according to your workday. Try eating meals at 3-4 hours to provide enough energy and keep you focused.
  • Avoid Quick Fixes – minimize your coffee, energy bars and drinks consumption and consider these as a last resort. Switch to healthier options like dried fruits, vegetable salads and nuts. These contain the same amount of energy without the added poundage.
  • Hydration – liquids are lost as we try to keep our body’s internal temperature cool. 2 liters of water a day is recommended. Make this healthier by adding fruit juices into the mix.
  • Exercise regularly – regular physical activities keeps your mind and body prepared for any emergency. It keeps your mind and body fit and ensures that is ready for a grueling day at work.

Live Healthier by Managing your Salt and Sugar

Yearly, 2.3 million death are attributed to excess salt intake while its 180, 000 death are attributed to sugar consumption. The salt statistics comes in second after alcohol and followed by car accidents as a cause.

Every year, the average American consumes 130 lbs sugar. Two of its major source is sodas and candies. And refined sugar found in many food people consumed today is linked to obesity, hypertension, diabetes, nervous tension, hypoglycemia, depression, headaches, acne and violent behavior.

Salt on the other hand, is consumed in excess by 9 out of 10 Americans. Too much of it may result to stroke, heart failure, kidney stones, osteoporosis, kidney problems and headaches. Its major sources include supermarkets and convenience store products and food in restaurants. Its recommended daily intake is 1,500 mg or less.

So say you are threatened by these mentioned medical conditions, how do you address this? Cut back on both. How? There can be simple yet effective ways to reduce salt and sugar intake.

Tips to Cut on Salt

Here are some simple ways to cut on salt.

  1. Reduce fast food. Fast foods such as hamburgers, pizza can carry a whooping amount of salt. Eat less fast-food, consume little salt.
  2. Ask for it. When eating in fine restaurants, you can request the chef to use or even omit salt from your menus. You can do the sating in your own through a controlled amount form the shaker.
  3. Read your labels. Sodium is always present in the goods you buy. When you have the option, choose those that have lesser ones compared to others. Your sodium intake as suggested should be below 2300mg per day.
  4. Use spices. Instead of salts, sue spices to keep up with your palates needs. Have some parsley, ginger, lemon grass, chives, etc instead. Dried spices are also recommended. It may help hide strange tastes from meat which what needs to sodium in the first place.
  5. Go for the frozen instead of the canned. Canned vegetables may contain sodium to help preserve it. Frozen ones are just frozen to preserve it and won’t need food to protect the food.
  6. Choose the right sauce. Some sauce contains more salt than the others. Or you can try to cut down on sauces.
  7. Practice to love less salty foods. Have yourself get use to foods that are less salty, reduce salt slowly everyday nod in no time you may find all foods enjoyable even minus the sodium.
  8. Put away the salt shaker. Salt shaker in the table is always a temptation. Keep it and use it wisely.

Tips to cut on Sugar

  1. Cut on sauce. Same with the salty sauce, many sauce options are filled with sinful sugary components.
  2. When craving, chew a gum. You can’t help it when you crave for sweets. But you can overcome it by keeping a chewing gum in your pockets. Chew n it as it can give you the initial sweetness.
  3. Instead of artificial sweeteners, go for dried berries and cinnamon instead. Their naturally sweetening and are healthy as well.
  4. Instead of a dessert, go for a fruit.
  5. Limit your daily sugar intake. Discipline mostly is the key. Have a daily quota and stick with it.
  6. Have some rules. Like no desserts for lunch or for dinner or both. Or you can only have it on weekends or odd days of the month. Until then, you may try to lessen and lessen sweets in your over-all diet.
  7. Don’t keep ice creams at home. An ice cream tub in the freezer is a temptation.
Image credit: “Fleur de sel1″ by Christian Mertes (Mudd1 12:26, 18 April 2007 (UTC)) – Own work. Licensed under Creative Commons Attribution-Share Alike 3.0 via Wikimedia Commons – http://commons.wikimedia.org/wiki/File:Fleur_de_sel1.jpg#mediaviewer/File:Fleur_de_sel1.jpg

Vitamin C Power-packed Foods

oranges vitamin c pills and orange juiceThere’s no shortage of natural supplements and vitamins that seem to contain all the Vitamin C we will ever need in a day. Some of us might ask why we should even go to the trouble of knowing which type of foods would be a good source of this all important vitamin.

First of all, no amount of supplement or vitamin could ever give us the feeling of being satiated or refreshed like good old food. Another good argument would be that vitamin C rich foods do not only contain this in good abundance but they’re also packed with other nutrients that are essential for a healthy body. But if you’re answer is that popping in a pill is simply more convenient then not having the time to appreciate the beauty of eating says a lot about the quality of life you’re living.

Why Take Vitamin C?

Vitamin C is not produced by the body and could only be taken by eating foods that naturally contain this vitamin. It is a water-soluble vitamin and is easily flushed out in our urine. It couldn’t be stored in the body hence a regular supply is required to maintain the recommended amounts in our body.

Boost your Immune System

Taking your recommend dosage of Vitamin C strengthens your immune system. This is not only great way of preventing common ailments but also keeps your body’s natural defenses working in tiptop shape.

Growth and Healing

Vitamin C is essential for proper wound healing. It is required for proper tissue repair. It is an essential component in the skin, blood vessels, tendons and ligaments. It also works with protein to build healthy bones, teeth and cartilages.

Anti-oxidants

Vitamin C is a powerful antioxidant that helps prevent dangerous toxin and chemical buildup. It could block free radicals that can cause cancer and other ailments. This has been found out to be a contributing factor to heart disease and arthritis. Free radical buildup could also hasten the aging process.

The Best Sources of Vitamin C

Plants and even some animals contain Vitamin C. However, the best food sources of Vitamin C remain to be plant foods. Although animals contain Vitamin C these amounts pale in comparison to their plant counterparts.

The first thing that comes into mind whenever rich sources of Vitamin C are citrus fruits (oranges, lemons, and grapefruits). These are the most recommended because they are not only rich in Vitamin C but are also refreshing and do not need any preparation. Other excellent non-citrus sources of Vitamin C include strawberries, kiwifruit, raspberries, watermelon, apples, bananas and pears. In fact, almost every fresh fruit could be used as a daily source of vitamin C. Having a wide choice of fruits makes these a healthy snack choice.

Fruits are not the only top sources for Vitamin C vegetables are also contain this vitamin in high amounts.  Vegetables in general contain large concentrations of vitamin C as well as other nutrients making them a well-rounded food choice. Winter squash, green beans and carrots are among the best. Herbs and spices are also rich sources of Vitamin C. With all the wide choices you might end up asking if you’re vitamin C supplements are really necessary.

Keep them fresh!

The amount of nutrients or Vitamin C contained in these food sources takes a drop as soon as it is picked. However, this could be slowed by proper storage techniques such as cooling. Studies have shown that food sources lose more than fifty percent of their Vitamin C content when allowed to sit at room temperature for a few days.

Canning another popular way of long term storage also has a detrimental effect on the amount of Vitamin C. Canned fruits and vegetables stored for more than half a year lose the original amount of Vitamin C contained before canning.

Cooking or the action of heat contributes to the loss of nutrient content. The amount of loss varies on the amount of heat applied and cooking time. Steaming vegetables for example is a good way since this reduces the amount of Vitamin lost. But when food is exposed for prolonged periods to heat even during steaming, its vitamin C content drops significantly. Steaming should be kept to a minimum or never more than 5 minutes.

The best way of maximizing the amount of vitamin C is to eat these as fresh as possible. Enjoy the natural flavor while getting that much needed dose of Vitamin C.

 

20 Minute Workouts for a Healthier You

spring exerciseThe key to jumpstarting your 20-minute workout and ending up with something that provides you quantifiable results is variation. Never underestimate your body’s ability to adapt to routines. Your brain has been hardwired to become receptive to habit formation. In terms of exercise, that’s a bad thing simply because if your body is used to a pattern, you’ll get less muscle-building benefits from your repetitive regimen.

If you become too used to a given exercise, you’ll end up burning fewer calories or gaining less muscle mass because your body has “efficiently” adapted to it, letting you do the same exercise with less metabolic impact and energy used. Ergo, when doing the following exercises, don’t forget to switch them up so that you won’t fall into any patterns and your body is constantly undergoing new routines before it gets too used to old ones.

At any rate, the true challenge of a 20-minute exercise routine is the motivation to do it. In order to end up looking halfway decent with your shirt off, you need to do a lot of work. Besides which, your washboard abs won’t appear until you’ve won against the battle of the bulge and lost enough weight to make your abdominals visible.

To be more specific, you need to have a fat percentage within the single digits in order to get those model-like midsections you see on television. That takes a lot of work and discipline, so celebrities have personal trainers that push them to get in shape. Meanwhile, you only have yourself and your own determination to help you make a change for the better. All the same, you don’t need to go to the gym all day to exercise.

As long as you do a superset of exercises within a short period of time… about twenty to thirty minutes a day… you’re good to go. Each cycle of the superset takes two minutes, and by repeating this daily, you would’ve done enough reps to make yourself look buff, cut, and ripped. Take note of what each superset contains and do them.

The pushup and crunch superset includes ten left to right crunches, ten tricep pushups, ten crunches, ten wide pushups, ten crunches, and ten regular pushups. Meanwhile, the leg and ab superset requires you to repeat five cycles of twenty crunches, twenty calf raises, ten crunches, ten lunges per leg, twenty crunches, and twenty squats. As for running and walking, check out how much you can do within a thirty minute period.

Some can walk two to three miles and others can run double that amount of miles. When running, you can have this menu of things to do. You can jog a quarter of a mile, do three sets of quarter-mile sprints within a period of fifty to a hundred seconds, and jog a mile within seven to eight minutes. You can also do six sets of a sprint covering an eighth of a mile or jog with the same amount of miles.

The rule of thumb here is you can do lengthy walks or sprints with fewer repetitions or do shorter-distance walks or sprints with a greater number of reps. Don’t forget to alternate between indoor and outdoor exercises to keep your body from getting used to either regimen.

Swimming for Better Health

swimming womanMany people want to get into better shape, but are not sure how. Look at it this way: running can be unpleasant, especially if you are prone to shin splints; cycling is hard on the knees; lifting free weights can hardly be described as fun, and not everyone can get into Yoga or Zumba. That leaves the best exercise of them all; one that many people enjoy without even realizing that it is an exercise: swimming.

There are few exercises that are better for your health than swimming. Swimming at full speed burns around 703 calories an hour. This is the reason why Olympic swimmers eat so many calories, yet remain in excellent shape. Besides burning calories, there are many other reasons why you should put on your favorite swimsuit and jump in the water.

Low Impact Exercise

Swimming is a very low impact exercise. If you have bad knees and hips, or even an injured back, then jogging and cardio dance classes are not for you. You will only hurt worse. Instead, an hour of swimming will not harm your joints or back. You will feel some pain, post swim, but that is only your muscles trying to bounce back from your workout.

Water Provides Resistance

This is the reason why swimming burns so many calories. No matter how hard you try to propel yourself forward, the water tries to hold you back. Because of this resistance, your muscles must work harder as you move through the water. Every single part of your body gets a work out, from the top of your shoulders to the tips of your toes. On top of this, thanks to the resistance put forth by the water, you can always lie on your back and float in the water if a break from swimming is in order.

Provides Mental Health Support and Clarity

Tired of working out in the same area as people chatting on their cell phones or blasting their iPods so loud that you can hear their music three treadmills down? Try using electronic devices in the water! Exactly, it cannot be done. The quiet surrounding serious swimmers in the lap pool will give you a chance to enjoy some self-reflection or meditation. As you complete each lap, you will feel your stress melt away and your thoughts begin to clear. Pretty soon, you will feel as peaceful as the blue water that you are swimming through.

Works Most Muscle Groups

Have you ever seen a professional competitive swimmer? If you have, then you know how defined their muscles are. Swimming works your entire body: your legs work to propel you forward and keep you afloat, your arms work to keep your pace on track as well as propel your forward, and your torso (back and abs, otherwise known as your “core”) gets a work out as it stabilizes you in the water.

Swimming is an excellent exercise for those who want to get into great shape. It works many different areas of the body at once, without hurting your legs and knees like a high-impact exercise. If simply swimming laps is not for you, try attending a water aerobics class. On top of that, if you enjoy boating, snorkeling and water sports, then knowing how to swim is necessary for your safety. Can many joggers say that?

Image credit:  “Beautiful Woman Smiling In The Pool” by David Castillo Dominici via http://www.freedigitalphotos.net/ 

How to Build your Muscles Safely After Injury

RecoveryAre you sick and tired of being skinny and being seen as a wimp? The solution to that is of course to gain weight and to build muscles but it is not as easy as you think especially when you’ve suffered an injury or an illness.

Nonetheless, it does not mean that it’s impossible. There are ways on how you can do it effectively without risking or re-aggravating your injury.

Tip 1: Figure out the amount of calories you need to gain weight

The first thing that you should look into is the amount of calories you need to consume in order to gain weight and build muscles. Calories are energy and unconsumed energy can turn into fat and muscles. If you’re doing weight training, it is highly recommended to consume 3,000-3,500 calories per day or even more depending on the intensity of your training.

Tip 2: Do the calculations – compute for your BMI and RMR

You need to also pay attention to calculations such as BMI and RMR. BMI refers to the body mass index while RMR refers to resting metabolic rate.

Tip 3: Set up a program designed to rehabilitate and condition your body

Setting up a program that is designed to rehabilitate and condition your body is essential when you are training after an injury. Simple warm up exercises such as treadmills and jumping jacks can help you improve your health and prepare you for more intensive training.

Tip 4: Eat a balanced diet – three big meals a day and a couple of snacks

Eating a balanced diet while training is a must. Three big meals and a couple of snacks per day is a good rule of thumb you can adopt.

Tip 5: Focus on weight training, but do not overdo it

If you are to gain weight and build muscles, you need to focus on weight training. Start with light dumbbells and then increase the weight and intensity as you go deeper with your weight training program.

Tip 6: Know what to eat. Avoid trans/belly fat and go high on protein

You need to know the types of food that will do you good and those that is considered bad for your weight training regimen. Avoid belly fat and go high on body-building protein.

Tip 7: Drink lots of water, fruit juices and milk

Drinking plenty of water, fruit juices and milk is recommended when you’re aiming to gain weight and build muscles. Eight glasses a day is the norm but don’t limit yourself to that. If possible, shoot for 10 glasses a day.

Tip 8: Rest properly – at least eight hours a day of sleep

Proper rest is also imperative when you are training. Make sure to get your eight hours of sleep per day so that you’ll be able to restore your body’s condition and avoid re-aggravating your injury.

Tip 9: Avoid binges and overeating cycles – it will do more harm than good

One common mistake of those who are trying to gain weight is that they eat on binges and ride overeating cycles. To put it plain and frank, such practice will only lead to a worse condition.

Tip 10: See a doctor, a gym instructor or a physical therapist to help you out

You should not act as if you know everything. It is still important to consult the experts on the matter. It won’t hurt if you see a doctor, a gym instructor or a physical therapist to help you out.

Image credit: FreeDigitalPhotos.net

Diet Supplement Overdose, A Case of Being Too Healthy

The lifestyle of Vitaminspeople of the past and the present makes a big subject for comparison, and if we are to list them all, we may just be surprised of how huge are the differences. There might be no point to compare it all because the times have passed and even the lifespan of today’s generation have gone shorter.

Nowadays. Almost everything from bottled water to your regular oatmeal are fortified with vitamins and minerals. They read nice in the label, a reason you are likely buying it. Covering the nutritional elements you are not getting from the food you eat usually sounds promising, and you get more of them thinking it will provide positive effects for your health.

On the other-hand have you ever thought of the consequences of getting overboard with these vitamins and minerals? Yes, if you might not aware, there is such a thing as overdose in vitamins and minerals. It is called hypervitaminosis that is synonymous to vitamin poisoning. The bad news is, can hurt you if you will not be watchful.

Balanced or Overdosed?

We are very familiar with the word balanced. There is balanced diet, because we need to have balanced nutritional intake for our body to function properly. When it comes to vitamins and minerals, more of a single vitamin and deficiency of another is never better, the same in having more than what you need for your daily requirements.

What Happens When You Get Too Much?

Listed are a few of common vitamins that people take as dietary supplement, or a product of single type of food included in daily meals.

Vitamin A. Vitamin A is good for eyesight, bone metabolism, cellular health, and immunity function. But going over? This is what happens.

  • Coarse bone growths
  • Hair loss
  • Skin dryness and peeling
  • Liver problems
  • Discoloration of the skin.

Important: For Vitamin A, a healthy adult aging 19+ only need 3000 µg or 10,000 IU of daily value.

Vitamin D. The sunshine-vitamin also has adverse effect when you get too much of it. What are they?

  • Vomiting
  • Decreased appetite
  • Irritability
  • Constipation
  • Stress and fatigue
  • Muscle weakness

 

Important: For Vitamin D, 250 µg (10,000 IU) per day is recommended for safe intake levels.

Omega-3. Many people get their dose of Omega-3 for its anti-inflammatory properties. People of old age especially those who are allowed to eat only on fish can have a risk for Omega-3 overdose. What happens when Omega-3 is too much?

  • Increased risk of bleeding.
  • Increase in blood cholesterol.
  • Blood clotting.

In case of Omega-3, people who are taking blood thinners or aspirin are warned not to take it. On the other-hand for normal consumers and those suffering from joint-related diseases, it is hard to reach the upper limit. It is difficult to over dose on Omega-3 among other supplements.

Important: For healthy intake, women need 1,100 milligrams of Omega-3 daily while men need 1,600 milligrams. For children and lactating women, the required amount also vary

Other nutrients to watch out are Calcium, Folic Acid, and Vitamin B.

.What You Need to Do to Avoid Vitamin Overdose?

  1. Watch your plate. Balanced diet is all about getting what you only need, if you eat food rich in Vitamin A today, you might just need to skip taking the supplement.
  2. Check your dosage. Before taking vitamins, it would be helpful if you know how much you need according to your age and health condition. Ask your doctor if you have special health cases.

Our health is all what we get and we have to protect it as we can. Remember that being sensitive to the nutritional needs of your body pays positively.

Image Credit: FreeDigitalPhotos.net

Braces, Keeping them in Tip Top Shape

Dental BracesThe teeth are the second facial feature that is most remembered after meeting someone. And mostly, people perceive straight teeth as better and equated it into all positive qualities for a person. People with straight teeth are perceived to be happier, friendly, healthy, popular, trustworthy and confident compared to those who have crooked ones according to studies.

According to statistics, in the US, there are 4 million people who have dental braces. Most of these are children and teens but about 25% are adults. And just last 2013, the rise in dentists performing orthodontic treatments, dental braces specifically, has risen by 34%.

Aims of dental braces usually are to correct teeth alignment, perform minor jaw form changes and improve smile. But what may be a rather a simple procedure may become a tasking thing after. It requires different care; it requires a specific maintenance for it to be clean and won’t induce the formation of plaques and cavities.

Maintenance Tips

Cleaning braces is tasking. When you failed somehow to remove some food particles tucked in brackets and wires, it becomes a magnet of plaque and teeth staining. Plus the fact that food bits sticking in your teeth is a major turn off and is unsightly. So instead of landing that job and acing those interviews, you may risk getting denied.

A simple brushing you used to do prior to your braced teeth won’t do. So what do you do now? Take these simple tips below:

Brush teeth regularly. Though simple brushing won’t do, but regular brushing can make a difference. Pay attention to brackets and fixtures, go around it. You can use regular and manual toothbrush they can do fine given you put time into it but an electric brush can be an easier option. Use the right toothpaste; choose one with fluoride to protect your enamel.

Floss. You may be discourage since flossing with dental braces isn’t an easy job but do it anyway. Try and try and you’ll get used to the trick later. Or if you have one, you can use a floss threader to get between your braced teeth. Remember that due to braces, it is easier for food particles to stay there and result to decay, discoloration and even tooth scarring.

Use a Interdental Brush. Interdental brush or wire brush is that small brush that can get through the wire, get close to brackets, go between braces and can even pass through your teeth spaces. But remember; don’t push it too hard in between your teeth spaces since it might cause some discomfort and even pain.

Use Mouthwash. But do it less frequently. Use it after brushing to make sure it finishes off what was left to be removed. Although it can help clean off spaces in braces that brush can’t reach, it may strip your mucous shield in your mouth which may have bacteria penetrate tissues later; it’s called a rebound effect. It can help, but use it sparingly.

Wear Guards During Activities. When you’re exercising, playing sports or in an activity that requires contact and injuries can’t be helped, use mouth guard. It can cause lesser damage when you bump your mouth and it can protect it as well from germs and bacteria.

Visit your Dentist regularly. Once you have your wires cut and the rubber band son brackets changed and removed, always request for a brush. Brushing minus the wires and the bands can help in reaching those hard to reach places.

Avoid Hard, chewy foods. OF course you shouldn’t limit yourself just because you have braces, but if you can certainly avoid chewing on hard foods that can break your wires or disengage your bracket, then do it.

Image Credit: FreeDigitalPhotos.net