Happy Holidays – Traveling With Meds

The holidays means traveling for so many of us. When packing it is hectic and remembering all of your essentials is difficult. On the list of things that generally get left behind is your vitamins and other pills. The good news is some doctors offer samples instead of toting all of your pills with you if you are traveling for a short period of time. If you have to travel with pills you should always make sure to take your pills with you in your carry on and not check them through in case your luggage gets delayed. Always try to remember to take your pills on time. Vacation and holidays are stressful but your health is worth it. Try and take your pills with a beverage you don't usually drink (like chocolate milk or egg nog!) that way you can remember that you had a special beverage and therefore took your pills.

Your Diet Can Impact Your Vision

As many of us know a healthy diet is important to maintaining a healthy body. But what we often don't think about is the fact that eating healthy impacts our whole body. Sure it is easy to think about your waistline or how your pants fit, and in recent years it has become more and more important to think about heart health as it relates to foods. Now it is time to encompass everything else. How you eat can affect your vision. Keeping a healthy diet can help to reduce cataracts and other eye problems. It is imperative not to cut all carbs out of your diet because they are essential nutrients that the body needs, especially the eyes. Protein plays an equally important role in maintaining macular health. Don't stop eating those leafy greens and other vegetables. And carrots are still on the top of the list, too!

Happy eating!

Fighting the Flu

Aside from seasonal flu vaccines we all know to get plenty of rest and drink plenty of fluids, but how else can we keep ourselves healthy during flu season?

When you are healthy avoid contact with sick people. That one is pretty much a given. But if you are sick STAY HOME! Don't run around infecting other people with germs. Always carry tissues so that you aren't forced to wipe your nose on your sleeve.

Washing your hands should take at least 20 seconds of rubbing them together under warm water. Soap helps here, too! Avoid touching your face. Most germs are contracted through the face (gross, but true).

Keep yourself healthy and remember that you can continue to pass on the flu up to seven days after you get sick.

Seasonal Nuts And Health Benefits

During the holiday season it becomes difficult to get the amount of treats you want without all the fat and sodium you don't. A few spices that you can use to keep taste and add a few health benefits to your treats are listed below. Enjoy!

Ginger can stay for 60 days (after peeled) in a ziplock bagged if refrigerated. Ginger is known to reduce inflammation that is associated with arthritis and muscle pain as well as reduce nausea.

Allspice is a blend of many different spices which includes both pepper and cloves which may alleviate muscle pain and relieve toothaches and digestion issues.

Cinnamon is always a beloved treat to add natural sweetness to any food! But did you know it may also hep control blood sugar levels? Fresh ground cinnamon smells delicious, too!

And for all those cranky relatives that you would rather do without during the holiday season add a little nutmeg to their eggnog. Nutmeg has been shown to boost moods in animal studies.

Be sure to keep your protein intake high and your fat intake low to decrease your risk of heart disease, stroke and certain cancers. Make the most of this holiday season!

Vitamin C Deficiency!

Most adults do not get an adequate amount of vitamin C in their diets. Where this deficiency can be linked to scurvy and other such ailments it is important to increase your vitamin C intake especially during the winter months.

Vitamin C also supports the body's normal response to inflammation as well as supporting cardiovascular health, cellular health, prenatal health, eye and skin health and especially immune system health.

How much vitamin C should you get? Studies suggest that 300-500 milligrams of vitamin C daily is the right amount. However, the RDA suggests only 60 milligrams. So unless you eat plenty of fruits and veggies to get all of your daily servings of vitamins you should consider talking to your doctor about increasing your vitamin C intake.

Cheers to better health.

Vitamin Essentials for Women

It is important to get enough vitamins in your daily diet or supplements no matter what your age or gender. However, women seem to require just a bit more of certain vitamins to help keep them healthy in their busy lives.

Vitamin D is essential for optimal absorption of calcium. As we all know calcium helps protect and strengthen bones which will aid in the fight against osteoporosis. Calcium also helps support the natural sleep pattern and assists in normal blood clotting and nerve function. Also, don't forget your teeth are bones and need calcium, too!

B-complex includes thiamine, riboflavin, niacin, folate and others. These offer benefits in helping to withstand stress and helps convert food to energy and boosts metabolism. Which in turn promotes skin and muscle tone!

Iron is also incredibly important as more and more women are becoming anemic. Anemia can cause prolonged menstrual periods, childbirth and uterine fibroids. Not to mention feeling tired and weak lack of iron can cause your heart to have to work harder.

Life is demanding enough, give yourself every opportunity to make your body work easier.

Omega-3 and Fish Oil and Your Eyes

Adding omega-3 fatty acids to the diet, especially in the form of fish, can help prevent the development of age-related macular degeneration vision loss by more than 30%.

Macular degeneration is the leading cause of blindness in people over 50. This is an eye disease that attacks the central part of the retina called the macula, which controls fine, detailed vision.

Previous research has shown that a high intake of omega-3 fatty acids and fish may slow the progression of macular degeneration in those in the advanced stages of the disease.

You should try to consume about 3 ounces of Atlantic salmon or 5 ounces of rainbow trout per week.

Since omega-3 fatty acids cannot be manufactured by the body, it is essential that people get them through their diet or additional supplementation.

If you are opposed to fish or are a vegetarian you can obtain omega-3 fatty acids through nuts, which also have anti-inflammatory and antioxidant effects and may also reduce the risk of heart disease and type 2 diabetes. These diseases are linked to AMD.

There are more studies are underway to investigate the role of the diet and AMD. AREDS2, a five-year randomized trial involving 4,000 people will test the effectiveness of supplementing with certain antioxidants and/or omega-3 fatty acids on the progression to advanced AMD. Stay tuned for updates on the AREDS2 study.

Tryptophan

Tryptophan is one of the 20 standard amino acids in addition to being an essential amino acid. Tryptophan is used in structural or enzyme proteins and is occasionally found in naturally produced peptides. Turkey has all the makings of a natural sedative because of tryptophan. Since tryptophan is an essential amino acid, meaning that the body can't manufacture it, so the body has to get tryptophan and other essential amino acids from food. Tryptophan helps the body produce the B-vitamin niacin which, ­in turn, helps the body produce serotonin. Serotonin is a calming agent that acts in your brain to play a key role in sleep. So if you eat lot of turkey, your body would produce more serotonin and you would feel calm and want a nap.

Foods and Vitamins

As the year is approaching a time when our diets go by the wayside, when exercise becomes a faint memory and when no one has time to remember to take a vitamin it becomes imperative that we try and keep essential nutrients in our diets.

Try to remember these simple foods to keep. The units mentioned are the minimum you should try and achieve daily.

Vitamin A - 2,310 IU = 1 large carrot or 1/2 cup of sweet potatoes or 1 can of chunky vegetable soup.

Vitamin B6 - 1.3 mg = 3/4 cup fortified cereal or 1/2 chicken breast or 1 baked potato or 1 banana

Vitamin B12 - 2.4 mcg = 3 oz of salmon or beef or 1 crab cake

Vitamin C - 75 mg = 3/4 cup orange juice or 1 cup strawberries or 1/2 cup broccoli or 1 medium tomato

Vitamin D - 200 IU = 6 oz canned tuna or 4 cups of fortified milk

Calcium - 1,000 mg - 1 cup milk + 8 oz yogurt + 1.5 oz of cheddar

Iron - 18mg = 3/4 cup iron-fortified cereal or 2 1/2 cups edamame

Folic Acid/Folate - 3/4 cup fortified cereal or 2 cups broccoli and spinach + 1 cup white rice


* Be sure to let your physician know if you are taking supplements as some may negatively impact Rx medicatons*

Pumpkin Seeds and Health Benefits

You are probably getting ready to toast up pumpkin seeds after carving a scary or happy face into your pumpkin. Or if you are anything like me, you have carved an elementary pumpkin face and your boyfriend is carving a masterpiece of The Death Star from Star Wars. Either way, there is something you should know about pumpkin seeds. It's not just a tasty tradition to roast them they also have some significant health benefits, such as protection for men's bones, promoting prostate health, and anti-inflammatory benefits for arthritis. Pumpkin seeds also possess phytosterols which help to lower cholesterol.

To most of us you can just toast the seeds and eat them once a year, however since they are so good for you here a few ideas to keep them in your diet all year. Toast them and put them on a salad, add them to a vegetable medley, put them in your hot or cold cereal, or grind them up and add them to your burger meat.

So go ahead and toast your pumpkin seeds and don't listen to anyone who claims they aren't tasty, because they are delicious! Even dogs like the delightful taste of pumpkin products.

Ginkgo Biloba

So we all know that ginkgo biloba is good for memory. But what you may not know is that it is good for your eyes too!

The flavonoids found in ginkgo may help slow or reduce some retinal problems. For example problems to the back part of the eye such as macular degeneration and blindness from diabetes. Macular degeneration (also referred to as age-related macular degeneration or ARMD) is a degenerative and progressive eye disease that is known to affect older adults and is the number one cause of blindness in the United States. Some studies suggest that gingko may help preserve vision in those with ARMD.

So grab some ginkgo biloba and add it to your vitamin regimen!

Green Tea and Mental Health

In the fall and winter who doesn't like drinking tea? Now a new study is saying that not only is drinking tea good for your digestive system but that drinking five cups of green tea per day may reduce the incidence of psychological distress by 20%.

This Japanese study showed that more than 450 million people suffer from stress worldwide. People all over the world are stating that mental stress is the leading cause of their overall health problems. Related mental health costs around the world are increasing at a rapid rate.

Green tea and its extracts already have a positive reputation. This is because studies report that it may offer protective effects against Alzheimer's and some cancers, cardiovascular and oral health, and play a large and important role in weight management.

Frozen Fruits and Veggies

So summer has come to an end and all the fruits are now out of season. If you live in a cold climate area you may be packing down the pot pies and hot cocoa and waiting until spring to get your essential vitamins and nutrients from fruits and veggies. But you don't have to. Recent studies have shown that freeze-dried fruits and veggies may not hold all of the nutrients as they do on the vine, but they do retain enough to still be beneficial.

A new study even says that freeze dried strawberries may reduce cholesterol levels. So even though it may be cold and out of season you can still pick up some bags of fruits in the frozen section. You can take frozen strawberries and blend them or thaw them and put them right in your hot cocoa. Fruit smoothies are also a delicious way to get vitamins and coat a sore throat.

And frozen vegetables will taste great in that pot pie!

Blindness is preventable and avoidable

According to the WHO (World Health Organization) most cases of blindness can be prevented or reversed. The leading cause of blindness for people over 60 is macular degeneration. This is an exact example of a preventable blindness. According to the 10-year AREDS study a certain combination of vitamins can help prevent this blindness. If you want to protect your vision you should make regular appointments to see an optometrist and an opthamologist.

Chocolate – Better than we thought!

A new study shows that chocolate in all of its flavonoid-rich deliciousness may reduce arterial hardening and boost heart health.
Researchers from the University of Barcelona in Spain found 42 people with an average age of 70 to drink either skim milk, or skim milk plus the cocoa powder for four weeks.
All the participants were at high risk of coronary heart disease since they were diabetic, smokers, hypertensive, obese, and/or had raised LDL or low HDL cholesterol levels, and a family history of early coronary heart disease.
The benefits of antioxidant-rich chocolate have received much recognition in recent years, with positive findings from a number of studies impacting on consumer awareness. Chocolate manufacturers are using high cocoa content (over 70 per cent) as a means of differentiation, and cocoa has also received attention for its potential in functional food applications.
I don't know about you, but to me, this is great news. I think I might grab another cup of cocoa.

Fruit and Antioxidants

We all know that fruit is good for us but what we may be underestimating the antioxidant content of fruit and vegetables. Apples, peaches and nectarines are the most significant other than the berry family.
So hit the apple orchard with family and friends and have a great and healthy time.

Vitamin B and Energy

Most people you know (maybe even yourself) have at one point or another had an energy drink. Whether its Friday night to make sure you can stay awake through the movie, or Tuesday afternoon to ensure you don't hit the midday slump, everyone now and then needs a pick me up. But what you may not realize when you are ingesting all those delightfully sugary calories is that what your body is really utilizing is the vitamin B and green tea extract (antioxidants). So you may wonder why you don't just take a vitamin B supplement and drink a mug of tea. So do we. Why should we spend all of our time and consume extra calories just to avoid feeling tired? A vitamin B supplement or a multivitamin combined with a naturally caffeinated and antioxidant rich beverage may be all we need.

Tea Consumption May Help Your Bones

Commonly it is thought that bones are static in nature and do not undergo change once one becomes an adult. However, bones are consistently in the process of resorption and deposition known as bone metabolism. Three tea catechins (or antioxidants), epigallocatechin (EGC), gallocatechin (GC), and gallocatechin gallate (GCG), were reviewed for their effects on bone metabolism. The effects of the tea catechins on bone formation were evaluated and showed that tea catechins had positive effects on bone metabolism through the process of both promoting osteoblastic activity and inhibiting osteoclast differentiations.

It is important to take care of your bones by supplementing with glucosamine, chondroitin, vitamin d and calcium.

News about autistic speech

Many children with autism suffer from verbal apraxia, wich is a neurological disorder characterized by loss of the ability to execute or carry out learned purposeful movements, despite having the desire and the physical ability to perform the movements. An estimated 50% of children with autism have apraxia, not to mention the people who suffer from apraxia but are not autistic.

Now a new study in the journal Alternative Therapies in Health and Medicine states that a combination of omega-3 fatty acids and vitamin E may lead to speech improvements in speech, imitation, eye contact and behavior in children with this disorder.

Laughter is Good for Your Health

As it turns out humor really is infectious. The sound of laughter is actually contagious. When laughter is shared, it binds people together and increases happiness and intimacy. Laughter triggers healthy physical changes in the body such as strengthening your immune system, boosting your energy, diminishing pain, and protecting you from the damaging effects of stress. So laugh out loud, who cares if people think its crazy. I know I don't!

Preparing for Flu Season

If you are anything like me you are worried about the flu season especially with the threat of H1N1. Recently I was investigating which vitamins would be best to help boost my immune system against H1N1 and discovered that vitamin D may be my best ally. Along with a daily multivitamin and washing hands and avoiding large groups. Remember that as the seasons are changing it is imperative to take care of your health!

Back to School and Back to Stress

It is commonly known that stress can take its toll on the human body pretty seriously. Heart attacks are commonly linked to stress and diet as well as headaches and fatigue. What you may not realize is that stress can also have a large negative impact on your vision. As fall approaches and school is back in session stress becomes inevitable. If you are a parent you are concerned for your child going back to school. If your children are older then economic stress maybe a factor in your stress-level-equation. And if you yourself are going back to school it may be economic, concern, or just going back to staring at a computer screen all day. It is important to maintain your eye health by seeing an eye-care professional once a year. And while you already have a list of things to do and appointments to make you might as well add in a small trip to the eye doctor. Welcome back fall! We embrace you, but can do without your stress.

Healthy Snacking

It is common knowledge that fruits and vegetables are healthy snacks. But what most people don't realize is that these snacks are brain food for kids going back to school. Apples and other fruits are in abundance this year due to the mild summer climates. That means that for a low price you can give your kids and grandkids great after school snack and lunch time treats that are good for them. So head on out to the local market and grab some delicious, nutritious, and cost effective snacks.

Eggs for breakfast!

Eggs can be prepared so many ways and have great health benefits. Everyone knows they are a great source of protein but what you may not know is that eggs contain most of the recognized vitamins with the exception of vitamin C. In addition to that the egg is a source of every B vitamin. It is a particularly rich source of vitamins B12 and B2 (riboflavin) and a significant source of folate. Eggs are also a good source of vitamins A and D and some vitamin E.

There are tons of ways to eat and prepare eggs, including fritatas and omelettes. So next time you are going through the cereal aisle, remember to check out the eggs first. They last for a long time in the fridge and always come in handy!

Visual Fatigue

Visual fatigue is becoming a common term in this age of computers. More and more people are turning to reading glasses from sitting in front of a computer for 8 hours a day. A supplement containing lutein, zeaxanthin and blackcurrant extract may reverse signs of visual fatigue.

Fish Oil May Decrease Infant Allergy Risk

A new study shows that mothers who take in omega-3 (omega-3) polyunsaturated fatty acids (PUFAs) during pregnancy may produce children with a reduced risk of childhood allergies. This is described by the effects of maternal omega-3 supplementation during pregnancy and its impact on lactation and the incidence of allergic disease in infancy.
One hundred and forty-five pregnant women, affected by allergy themselves or having a husband or previous child with allergies, were included in a randomized placebo-controlled trial. They were given daily supplementation with either 1.6 g eicosapentaenoic acid and 1.1 g docosahexaenoic acid or placebo. Starting at the 25(th) gestational week to average 3-4 months of breastfeeding. By performing skin prick tests on the infants, it was discovered that the prevalence of food allergy was lower in the omega-3 group compared to the placebo group. Also there was a decreased incidence of IgE-associated eczema in the omega-3 group. Meaning that maternal omega-3 fatty acid supplementation may decrease the risk of food allergy and IgE-associated eczema during infancy to one year in a family with history of allergic disease.*

* http://www.ncbi.nlm.nih.gov/pubmed/19489765

Beer and Wine Could Help Your Bones!

A new study shows that in moderation beer and wine could aid in bone density. But be careful as the benefits could be lost upon over-consumption. 1-2 drinks of beer or wine a day can help your hips and spine. Researchers will continue to look to pull the health benefits of these beverages without having the added alcohol.

Chlorine Dry Out!

Now there are more great things about summer. Though swimming in chlorine can dry out your skin you can help keep a healthy glow by adding some vitamin E to your supplement regimen. So the chlorine won't get you down!

Nail Health and Vitamins

If you are swimming a lot in the summer you may find that your nails are becoming more brittle. A great way to take care of this is to make sure you are completely hydrated and are getting plenty of vitamin A, vitamin B12, vitamin C, and of course protein. This can be accomplished through a complete diet and of course a multivitamin.

Mouthy Vitamins

I recently had my bi-yearly dental check up. The verdict: An old filling is deteriorating and I need another crown. I say “another” because, at a mere 29 years old, I have had 3 root canals, covered by 3 crowns. And I am not the only one in my family to suffer from these dental ailments. My dad received a full set of dentures at 52 years old and my younger sister has had more root canals than I have, not to mention multiple cavities filled. Which, of course, got me thinking: aren't there vitamins to help prevent these oral issues?

Vitamin A aids in the healthy formation of teeth and skin.

Calcium is involve in the building of bones and teeth. Because the jawbone is the foundation of the teeth, if that bone is not health, the rest of the mouth won't be either.

Phosphorous works hand-in-hand with calcium to make strong bones and teeth. It also helps to build tooth enamel.

Vitamin D promotes and maintains calcium absorption which is necessary to develop and maintain health teeth and bone.

Vitamin C promotes healthy teeth and gums.

Of course, brushing multiple times per day, flossing, having fluoridated water and avoiding sugar also helps to prevent tooth decay. As for me, I am going to blame genetics.

-Community Assistant

Summer Berries - Tasty and Good for You!

In the summer the first thing I want to do is start eating all the delicious berries that are in season. They are a better alternative than chips and ice cream. What I never realized is that I never get those nasty colds in the summer because I am taking in more vitamins in my diet. Berries contain a lot of vitamin C and lutein. Lutein is essential for eye health and also helps to improve skin, nails and hair. So maybe that summer glow has more to do with a change in our seasonal diets than we thought!

Canker Sores and Vitamins

Well if you are anything like me, summer becomes synonymous with fruit and lemonade and all sorts of acid-filled treats. This can also lead to very painful canker sores within your mouth. Turns out taking a multi-vitamin may help to reduce the time spent with canker sores as well as help prevent you from getting them. Vitamin B Complex, Vitamin C and Omega-3 will all help! So go ahead and reach for more salsa with extra jalapenos!

Cosmeceuticals

I can’t deny that a good Billy Mays ad doesn’t draw me in, because there is really no invention he is hawking that I don’t need. So it should come as no surprise for someone like me to be drawn into the world of cosmeceuticals. It is a wonderful world where cosmetology and pharmaceuticals come together to make you the most beautiful you possible. But as it turns out, it may not be a sham. There are actually vitamins and antioxidants that are being researched to prove their effects on certain aspects. I myself am addicted to the idea of anti-cellulite and wrinkle creams.

- Katherine

Vitamin D

If you are pale like me and crave the vitamin D that the sun naturally provides then you are probably already sunburned. The sun comes out and we automatically overdo it. One important thing to note is to look at the expiration date of your sunscreen (because, yes, it expires!) There are also some vitamins you can take that will keep you from being as susceptible to the sun’s harmful UV rays such as omega-3, C, E, and B3. Increasing your anti-oxidants will also help to protect you. So don’t forget your vitamins, sunscreen, and of course those killer sunglasses!

- Katherine

Sleep Easy

If you are anything like me you have a hard time sleeping in the summer. The days are longer and there is more to do. All that running around gets your blood going and before you know it your sleep goes from 8 hours a night to 5. So you reach for a caffeine drink or energy supplement. But what if instead you got better sleep? Melatonin is a great vitamin that can help you relax and rest at the end of the day. You can buy it over the counter and it has a low risk of dependency. It is great for getting some rest when you are ready.

Rest Assured, Supplements May Help

I have never had sleeping issues. In high school I set my own bed time of 9:30. My college roommates use to make fun of me for my constant napping. And I cannot ride in a car for more than 30 minutes without dozing off. However, this time of year, with the sun coming up earlier and setting later, it is harder for me to get a solid nights rest. I have barley been getting my 9 hours a night! Although I have nothing close to insomnia, I have been reaching for an extra cup of coffee in the morning.

Insomnia is a medical condition where a person has a hard time falling or staying asleep and is usually a combination of many factors, including: anxiety, stress, depression, medications, herbs, caffeine, pain, or hormonal changes. Insomnia may require consulting a physician for prescription sleep-aids, but supplements may also be helpful.

Melatonin is thought to help control your body's internal clock. These supplements are most helpful for people experiencing jet lag or the effects of changing work hours. Melatonin may also help regulate circadian rhythm, or internal body clock. Your circadian rhythm dictates when you are naturally are more alert and when you are more sleepy. Optimal sleep can only occur when it is in concert with the body's circadian rhythm, so disruptions in the rhythm cause trouble in sleep patterns

Chamomile generally comes in the form of herbal teas full of numerous antioxidants. It also acts as a sedative and is thought to help relax muscles, to fall into efficient sleep if taken near bedtime.

The family of Vitamin B assist with reducing nervousness, anxiety and stress associated with sleeplessness. If the body is lacking in B12 the result can be confusion, memory loss, and an overall feeling of weariness. B5 specifically, has amino acids, which play an important role in the metabolism of serotonin, a neurotransmitter responsible for the regulation of sleep.

Taking calcium, magnesium and zinc each day can help you get to sleep and stay that way. These nutrients are also needed to tissue repair and for muscle relaxation, which is also critical for a good night’s rest. A lack of magnesium can cause nervousness and studies have shown that low levels can lead to lighter sleep, which may lead to more awakening at night.

For better sleep, the Mayo Clinic also suggests:
Go to bed and get up at about the same time every day, even on the weekends.
Don't eat or drink large amounts before bedtime.
Avoid nicotine, caffeine and alcohol in the evening.
Exercise regularly.
Make the bedroom cool, dark, quiet and comfortable.
Sleep primarily at night.
Choose a comfortable mattress and pillow.
Start a relaxing bedtime routine.
Go to bed when you're tired and turn out the lights.
Use sleeping pills only as a last resort.

-Community Assistant

Going bald?

Forty million men in the United States have male pattern baldness. A new study out of Malaysia researched vitamin E complex (tocotrienol) as a way to help reverse this phenomenon.

The Malaysian study from Carotech studied 28 participants with male pattern baldness.
When supplemented with this vitamin E complex, 42% of the participants experienced increase hair growth. This is the first research study to look into vitamin E complex and male baldness. More research is to come.

Vitamin E is an antioxidant. Vitamin E helps protect your body from free radicals. Free radicals play a role in certain conditions associated with aging.Vitamin E can be found in corn, nuts, seeds, asparagus, leafy greens, and vegetable oils.

Sunburn Supplements

I am leaving for a 7 night Caribbean cruise on Saturday. As I pack for my upcoming vacation I have make sure to grab my sunscreen- minimum SPF 45. Although I have often thought of myself as a sun worshiper, I burn easily. Whether it be the first day of my vacation, the first outing of the summer or just a long day on the boat, I must always remember to layer on the sunscreen for fear of being crispy the next day. I know, you feel bad for me having to go to the Caribbean and bake like a potato, but alas, I have found some supplements, in addition to my sunscreen, to help me get though the long days laying on the sun deck:

Omega-3: In one study, 13 patients received supplements of fish oil, which contains omega-3 fatty acids, for three months. Tests afterward showed that the patients were significantly less sensitive to UV rays.

Vitamin B3: Nicotinamide (a form of vitamin B3) may make a photosensitive reaction less likely.

Vitamins C and E: Antioxidants, including vitamins C and E, help remove free radicals and seem to work together to possibly reduce UV-induced skin reactions. When used topically, Vitamin C is well-known for its role as a collagen and skin tissue builder. Vitamin E is recommended by researchers for topical, after-sun use, to soothe your skin and prevent a burn after exposure.

Vitamin D: In animal studies, vitamin D helped trigger the effects of an antioxidant protein found in skin cells, and this protein helps to protect against damage from UVB rays.

Green Tea: Epigallocatechin Gallate (EGCG), the antioxidant properties in green tea, may provide protection against reddening of the skin caused by UV light. Tests on skin samples showed that EGCG does appear to inhibit redness, some cell damage associated with UVB rays.

Lycopene, lutein, beta carotene or other carotenoids, have been consistently shown to protect against sunburn. One controlled study found that taking a supplement of natural carotenoids, almost all of which was beta-carotene, gave progressively more protection against ultraviolet rays.

I am sure that as I am enjoying the sun and my vacation I will be mentally blogging about vitamins.

- Community Assistant

No more Jet-Lag?

My husband travels all over the world for his job. Jet-lag is his #1 enemy. In the April edition of Allure magazine, they mention an antioxidant supplement that may help with jet-lag. Pycnogenol is a natural plant extract from the bark of the maritime pine tree which grows exclusively along the coast of southwest France in Les Landes de Gascogne.

Pycnogenol has been known to help prevent blood clots when flying. However, recently pycnogenol, has been shown to potentially help decrease the severity and duration of fatigue, sleeping problems and headaches associated with jet-lag!

If you easily suffer from jet-lag, you may want to give this antioxidant a try....

Eat your Asparagus?

When I was little I hated asparagus! Now as an adult I've come to grow found of the strange looking vegetable. As I am currently steaming asparagus to eat I wonder what kind of vitamins asparagus holds that I used to be missing out on.

Asparagus is low in calories and very high in vitamins. They are loaded with folic acid and vitamins A, B and C. You can also get a good amount of your daily calcium and fiber from asparagus. In addition, asparagus has been known to help clean out your GI tract.

So go ahead and eat green (asparagus!).... it is St. Patrick's Day today!

Go Green for St. Patrick's Day

In addition to the regular festivities surrounding St. Patrick's Day this month, consider adding a new tradition of green foods to your diet, besides green beer. Green foods are healthy in terms of their vitamin, mineral, water and antioxidant content.

1. Increase fiber with broccoli. Broccoli provides many health benefits, including both soluble and insoluble fiber; vitamins A, C, E and K Vegetables like asparagus, green/herbal teas, spinach, kale, turnip, collard and mustard greens, cabbage, endive and brussel sprouts are also high in vitamin K.

2. Vary your leafy greens. It’s important to remember that leafy green vegetables, such as lettuces, come in varying shades of green. The lighter the green, the less vitamins and minerals they contain. The darker the green, the higher the concentration of vitamins and minerals they contain. Spinach, a dark leafy green, contains lutein, which is good for eye health.

3. Improve cholesterol with avocado. Avocados are a good source of monounsaturated fats, which can help lower your cholesterol. It's also a good source of vitamin E.

4. Alternate oranges with kiwifruit. Kiwifruit contain even more vitamin C than oranges and they're a great source of dietary fiber.

5. Snack on green apples. While green apples offer about the same benefits as red or yellow apples, green apples are a great source of soluble and insoluble fiber, which aid in digestion and heart health.

6. Drink tea green tea. If you like to drink tea, consider choosing green tea instead of black, oolong or other darker teas. Green tea packs the biggest punch when it comes to antioxidants. It also contains flavonoids that are good for the heart.

As for those people sticking to the green beer, I wasn't able to find any health benefits from green beer specifically, but it sure makes it more fun to drink!

-Community Assistant

You Gout-a Take Your Vitamin C

With St. Patrick’s Day around the corner many people may be partaking in adult beverages and eating traditional Irish foods like corn beef and cabbage. However, those prone to gout should watch both their alcohol consumption and their diet. Gout flair ups, most prevalent in men over the age of 40, can be induced by foods containing purines. Purines, part of all human tissue and found in many foods, can raise uric acid levels in the blood or the under-elimination of uric acid by the kidneys, and precipitate gout attacks in some people.

According to findings published in the new issue of the Archives of Internal Medicine, vitamin C may reduce levels of uric acid in the blood, thereby preventing the formation of the urate crystal. Vitamin C could also increase the speed at which the kidneys work or protect against inflammation, both of which may reduce gout risk, which would be very lucky.

-Community Assistant

Monitor Your Eye Health

Myself, like most people, sit at a computer 8 or so hours a day. Then, I go home, probably my check my e-mail, maybe log on to Facebook and then watch TV. By the end of the day my eyes, not to mention the rest of me, is exhausted!

Lutein, a nutrient found in various foods including green leafy vegetables and egg yolk, has a history in the dietary supplement market as a nutrient to reduce the risk of age related macular degeneration (AMD). A new study published in the British Journal of Nutrition, noted improvements in the sensitivity to contrast on a computer monitor in subjects taking lutein. 37 healthy subjects were between the ages of 22 and 30, with long-term computer display light exposure, were studied. The subjects were observed following 12 weeks of lutein supplementation. There was a trend towards improved visual acuity and measures of contrast sensitivity in the subjects taking lutein verse the placebo group. “A higher intake of lutein may have beneficial effects on the visual performance,” wrote the researchers from Peking University.

Lutein may also increased skin hydration and elasticity. Keep your eye out for news about lutein, as more and more benefits are being recongnized in this supplement.

-Community Assistant

Prenatal Supplements

Recently close friends of mine discovered they were pregnant and have shared the good news with their friends and family. After the typical questions "when are you due?" and "do you know if its a boy or a girl?" I asked "are you taking vitamins?" and "what kind?" Multivitamins, including folic acid, are essential during pregnancy and even after the baby is born, for nursing mothers.

Vitamin A- helps bones and teeth growth.

Vitamin D- Helps body use calcium and phosphorus; promotes strong teeth and bones.

Vitamin E- Helps body form and use red blood cells and muscles.

Vitamin C- An antioxidant that protects tissues from damage and helps body absorb iron; builds healthy immune system.

Vitamin B- B1 (Thiamin)- Raises energy level and regulates nervous system; B2 (Riboflavin)- Maintains energy, good eyesight, healthy skin; B3 (Niacin)- Promotes healthy skin, nerves and digestion; B6 (Pyridoxine)- Helps form red blood cells; helps with morning sickness.

Folic Acid- Helps support the placenta, and prevents spina bifida and other neural tube defects.

Calcium- Creates strong bones and teeth, helps prevent blood clots, helps muscles and nerves function.

Iron- Helps in the production of hemoglobin; prevents anemia, low birth weight, and premature delivery.

Protein- Helps in the production of amino acids; repairs cells.

Zinc- Helps produce insulin and enzymes.

I don't know much about babies and even less about pregnancy, but I do know how important vitamin supplementation is during pregnancy. If you have questions about which brand to take during pregnancy talk to you health care physician, who can recommend the best prenatal supplement for you.

-Community Assistant

Zinc About Diabetes

Recently, a sleeve of Girl Scout cookies appeared in the break room at work. Although I was in my glory, I questioned my suite mate about why she left the cookies. She said that she would have happily eaten both sleeves of the delicious cookies she has to "watch her sugar."
And so, I write another blog: Type 2 diabetes has become increasingly more common. Type-2 has a strong genetic link and risk factors including: high blood pressure, high alcohol intake, obesity, sedentary lifestyle and age. New research shows that an increase in zinc supplementation may decrease the risk of type-2 diabetes in women by 28%. Zinc, one of the most plentiful trace elements in the body, second only to iron, mediates many physiological functions. It is believed to possess antioxidant properties, which protect against premature aging of the skin and muscles of the body. Also, zinc is believed to speed up the healing process after an injury, maintain a healthy immune system and even influence memory. The supplement has even shown to be part of an effective treatment for age-related macular degeneration. According to American Diabetes Association 7% of the US population suffers from type-2 diabetes. The total costs are thought to be as much as $132 billion.

But not to worry, my suite mate is safe, the cookies are gone. I did what I had to do to help a friend stay healthy.

-Community Assistant

IBS

No one likes to talk about stomach problems. One in five Americans though is said to have Irritable bowel syndrome (IBS). IBS is a "disorder characterized most commonly by cramping, abdominal pain, bloating, constipation, and diarrhea." Those with IBS may try to control it with what they eat, managing their daily stress or by medication.

In the article "10 Drugs with Great Alternatives," Gale Maleskey suggests that a natural remedy for people with IBS, peppermint oil. Peppermint oil helps to smooth gastrointestinal muscle spasms, reduce abdominal pain and gas, and decrease diarrhea. Those with IBS may also want to take fiber supplements.

Did You Hear The Good News?

I love live music and going to concerts, but hate the “party noises” I hear for days afterwards. Good news for concert go-er everywhere: Studies using guinea pigs and mice found that supplements of beta carotene and vitamin C and E, and the mineral magnesium taken prior to exposure of loud noise could prevent both temporary and permanent hearing loss. Previous studies using these same supplements have shown that they are safe for long term use. Researchers report that the animals who consumed the vitamins did not suffer from temporary hearing loss, even after being exposed to four-hours of 110 decibel (dB) noise, similar to those reached at a loud concert. This cocktail of antioxidants is reported to prevent cell loss in an inner ear structure called the lateral wall. This structure is linked to age-related hearing loss caused by free radicals. There is also on-going research into the effect of MP3 headphones on college students, noise-exposed military troops and factory workers.

I am relieved to know I can prevent some of the damage done to my ears, and that both guinea pigs and mice can be protected from hearing loss.

-Community Assistant

Supplements to Think About

In this world of hyperboles it seems like no one just has a headache any more, everyone has MiGrAiNeS! Being an infrequent sufferer, I have a hard time sympathizing. I know that for some people the condition is debilitating and a constant threat. Migraineurs, as they are called, suffer from a neurological condition, which is more common to women than to men. Symptoms may include nausea, vomiting and sensitivity to light. Often, the cause of these headaches are unknown and medications are considered effective if they reduce the frequency or severity of migraine attacks by 50%.
There are some supplements to lessen the frequency and severity of migraine headaches. A few of the more popular supplements are Magnesium, Coenzyme Q-10 (CoQ10) and Riboflavin (B2).

Magnesium- It helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system and keeps bones strong. Magnesium also helps regulate blood sugar levels, promotes normal blood pressure, and is known to be involved in energy metabolism and protein synthesis
CoQ10- is necessary for the basic functioning of cells. It helps decrease high blood pressure and prevent age-related macular degeneration among a list of other conditions.
B2- is vital to the metabolic processes in the body and is necessary for normal cell function, growth, and energy production.

These agents can be found in most multivitamins, although those suffering from migraines may want to up their dosage based on physician recommendations.


-Community Assistant

Vitamin D and MS

I recently read an article yet again boasting the attributes of vitamin D. This supplement is getting more credibility and attention. Oxford researchers report that vitamin D may interact with a specific genetic component that is known to increase the risk of multiple sclerosis and taking vitamin D at critical time periods may reduce the risk of MS. Supporting this study, Harvard researchers report that higher levels of vitamin D in the body may reduce the risk of developing MS by as much as 62%. Multiple sclerosis is among the most common neurological diseases in young adults, affecting 350,000 individuals in the United States and 2 million worldwide. The disease is cause by a loss of nerve cells and the myelin sheath of the spinal cord that is vital to the transmission of signals around the body.

Vitamin D can be found in most multivitamins and also in fortified milk, cheese or orange juice. Another way to get the daily recommended allowance of vitamin D is to spend 15-20 minutes outside, in the sunshine.

-Community Assistant

Name That Vitamin

I was recently asked “How did vitamins get their name?” There are two ways to answer this question:

1. The word “vitamin” comes from Polish biochemist Kazimierz Funk who, in 1912, isolated a water-soluble complex of micronutrients and proposed the complex be named "Vitamine" (a combination of "vital amine"). By the time it was shown that not all vitamins were amines (derivatives of ammonia), the word was already universal. The “e” was dropped in 1920.

2. The naming of vitamins began with assigning the next available letter of the English alphabet as the new vitamin was identified. One notable exception is Vitamin K. Discovered by German researchers for its blood clotting ability, designation of K was available at the time and the letter tied in with the German word koagulation. In some cases, vitamins were originally assigned a letter as part of the title, but later moved to be included in the family of another vitamin. This is true of riboflavin, which was originally identified as Vitamin G, but later reclassified to B2; Biotin, identified at Vitmain H, but is now B7; and Folic Acid, identified as Vitamin M which is now B9. Other vitamins also have common names- Vitamin A is commonly known as retinol, Vitamin C is called ascorbic acid, and the common name of vitamin E is tocopherol.

-Community Assistant

You Say Tomato

I know many people who won't enjoy a good old fashion BLT sandwhich because they don't like tomatoes (and really, a BL just isn't the same.) Well, I have found a reason, other than BLT's, to eat tomatoes. Lycopene, a carotenoids found in tomatoes, as well as watermelon, pink grapefruit and red bell peppers, has been associated with some level of protection against losses in bone mineral density at the lumbar spine in women and at the hip in men. The carotenoids may play a protective role in skeletal health via their antioxidant activity. As the population ages and waistlines continues to grow, so does the number of people affected by osteoporosis, increasing the necessity of agents such as lycopene.
Lycopene has also been associated with reduced incidence of cancer, cardiovascular disease and macular degeneration.

I think I have decided what to have for lunch!

-Community Assistant

The Winter Wall

Many long distance runners will reference "The Wall." Hitting this Wall basically means running out of energy. Well, I have hit Winter's icy wall. This time of year many of us notice tiredness, a bit of weight gain, difficulty getting out of bed and bouts of "the blues." The holiday cheer is over and for some reason February feels like the longest month of the year.

Referred to as Seasonal Affective Disorder, some treatments include using a light box, exercise and supplementation. In severe cases medication is necessary. Last year, researchers from Norway reported that regular and long-term intake of omega-3 fatty acid-rich cod liver oil may protect people from symptoms of depression. They help nerve cells communicate with each other, which is an essential step in maintaining good mental health. Other studies suggest that diets supplemented with omega-3 fatty acids can enhance the activity of serotonin and dopamine pathways in the brain.

Unfortunately, for those of us ready for spring, the groundhog saw his shadow this year...still 6 week of winter to go!

-Community Assistant

Vitamin D: A Strong Supplement

As a long time gym-goer, I recently enrolled in a "Fitness Challenge" at my gym. Over a 90 day period I will be tested on, amoung other things, my strength and endurance. Not knowing if my multivitamin alone would be enough, I started looking into other vitamins that might help me in this challenge.
An ever-growing body of science supports the benefits of adequate vitamin D levels throughout life. A deficiency of this vitamin is linked to osteoporosis, muscle weakness, fractures, common cancers, autoimmune diseases, infectious diseases and cardiovascular diseases. One particular study found that vitamin D is positively related to muscle power, force, velocity and jump height in adolescent girls. There are similar findings in people over the age of 65. Seniors with too little vitamin D were found to have differences in both a physical performance, which includes things such as walking speed, chair stands and a balance test, as well as differences in grip strength.
Vitamin D can be obtained from sun exposure, food, and supplements.

-Community Assistant

Supplements are for the Dogs

Watching my parents 8 year old Golden Retriever, Wylow, try to walk up the basement steps is heart breaking. She takes one step at a time and pauses before taking her next step, almost like she is preparing for the pain. Like many Golden’s and dogs her age, she has hip problems and the beginnings of arthritis. This time of year cold weather makes it more difficult for arthritic pets to get around and icy, slick surfaces make it more difficult to get traction. Much like the supplements that humans take for arthritis, some veterinarians recommended similar supplement for pets. Glucosamine, chondroitin and MSM are supplements that help to protect the lining of the bones inside joints and maintain the proper amount of joint fluid for lubrication and aid in flexibility and mobility. Fish Oils provides Omega-3 acids that help reduce inflammation. In the case that your dog spits out any pill given to them (how do they know?!)most Omega-3 Fish Oil supplements come in a soft gel that can be broken and drizzled over your pet’s food. Supplements are best started early because they act more as a preventative measure rather than a cure. As with humans, proper nutrition and regular exercise is key in maintaining pet health. Always tell your veterinarian what supplements, as well as any medications that your pet is taking.

As for Wylow, I'm sure after the cold weather breaks she will have no problems chasing tennis balls around the yard.

-Community Assistant

Ginger & Motion Sickness

In a couple weeks I am going on a trip to Antarctica! (Really I am!) To travel there we take a cruise boat from the tip of Argentina to Antarctica through the Drake Channel. They tell us it will be very rocky and that we should prepare for motion sickness. I am getting ready to bring the patch (transderm-scop) that you wear behind your ear (a pharmaceutical drug). However, I had a memory of something I used for motion sickness once before.

Before my "vitamin" days, I was in Australia on a boat on the Great Barrier Reef and we were all seasick. Someone handed me a ginger pill and I instantly felt so much better.

After doing some research I found that ginger has historically been used to help prevent motion sickness. One study in Gastrointestinal and Liver Physiology found that ginger "helps prevent the development of gastric dysrhythmias and the elevation of plasma vasopressin." A number of other studies also recommend 1 g of ginger for motion sickness.

It all makes sense to me now that growing up when I was nauseous my parents would tell me to drink Ginger Ale! Taking ginger tablets, however, is a much more potent and pure form. I'm definitely going to try this natural route on my trip!

Cold Sores & Lysine

I recently received a call from my cold-sore-stricken sister who was desperately seeking a cure for the painful sore on her lip. She did some on-line research and found a supplement I was unfamiliar with... until now. She had come across lysine, an amino acid known for its anti-viral properties. It helps prevent outbreaks of cold sores and is needed for hormone production and the growth and maintenance of bones in both children and adults. Lysine is involved in the production off antibodies for a strong, healthy immune system, which may be part of the reason it is so effective at fighting viruses associated with cold sores.

Lysine supplements have also been used to prevent eruptions of shingles and it is even more effective if taken in conjunction with vitamin C, bioflavonoid and Zinc. This amino acid promotes the formation of both collagen and muscle protein, and may help speed recovery from surgery and sports injuries as well. Lysine is one of the essential amino acids, which means it cannot be manufactured in the body and must be obtained from dietary sources. Good sources of lysine include cheese, eggs, fish, lima beans, milk, potatoes, red meat, soy products, and yeast. Most people get enough lysine from their diet, but there have been recorded cases of lysine deficiency, particularly in those that have a low-protein diet or eating disorder. A lysine deficiency may include symptoms of bloodshot eyes, hair loss, an inability to concentrate, irritability, lack of energy, poor appetite, reproductive disorders, delayed growth, and weight loss- not to mention cold sores.

Stress and illness, particularly the flu and the common cold, increase the likelihood of an outbreak, there is still no definitive answer as to what causes cold sores, but be sure to wash your hands and to avoid touching your face during a cold sore occurrence.

-Community Assistant

Lutein Protection

As we've mentioned before in our blogs, lutein is a very important supplement, especially for eye health. You can search our blog for more information about lutein for macular degeneration, skin protection, heart health and more. Today I found a great interview with an ophthalmologist about taking lutein with medications. Click here to watch this short interview.

A Toast to Health

For many people champagne is a drink meant for special occasions, such as weddings, New Years and the occasional anniversary party. Recent findings have convinced me that the bottle of Moet I have been saving, might be worth opening sooner rather than later.

We have all heard that red wine is good for our hearts, white wine is good for our lungs, and, of course, all wine is good for our taste buds. An April 2007 article published in the Journal of Agricultural and Food Chemistry reported champagne as a source of brain protection. This sparkling wine, according to the study, may help protect the brain from the injuries common with Parkinson’s disease, Alzheimer’s and stroke. Polyphenols an agent in champagne, is a is an antioxidants containing anti-inflammatory characteristics, on the cellular level. These findings have now led to further investigation of champagne’s influence on health and human lifespan.

So, uncork that bubbly and drink to your health- Make everyday a special occasion!

-Community Assistant

A Resolution for Better Health

Every year I make a resolution. Then I re-resolution a few weeks later, a few months later and again the next year when I don't reach my goal. For 2009, many of us will resolve to be healthier. For some of us this means losing weight or quitting smoking. For others, it may be working out more or lowering our blood pressure. Whatever the resolution may be, the end result rarely lives up to our expectations. By the next day, week or month, most of us have given up trying.

How do we go about achieving some measure of success? Maybe the failure and disappointment is because we are focusing on the wrong thing. If we are only concerned about losing weight, it is a difficult struggle because anytime the scale does not go down, or even worse go up instead, we feel that we have failed. If someone is only concerned about quitting smoking, having just one cigarette feels like a failure. To succeed we have to focus, not just on one specific resolution, but the larger picture of being healthy. The rewards are feeling better, having more energy, increased self-esteem and knowing that we are "doing our body good." When you focus on improving health, you get the benefits right away. Any small change that you make is going make you feel better and give your body a boost. Try adding a daily multivitamin to your routine or another vitamin that may help you in an area you are lacking such as omega-3 for heart health, lutein for skin health, or glucosamine for joint health.

-Community Assistant