 Vitamin D, an essential vitamin for the human body is often deficient for many. But this doesn’t just stem from not getting enough sun/ supplements, if you have a low level of magnesium you may not be able to absorb vitamin D your body is given/ exposed to. Sufficient magnesium level allows vital nutrient that works synergistically with vitamin D, while also essential for absorption and metabolism not only for vitamin D but calcium as well. Magnesium converts vitamin D into its active form so that it can help with calcium absorption. This thing that we call vitamin D is actually a steroid hormone our bodies produce when we have enough sunshine. It is produced as a response to sun exposure. While it can also be consumed in food for supplement. It is not something the body can create on it’s own. Vitamin D plays important roles in our body:
Vitamin D deficiency is widespread in the US today. The National Health and Nutrition Examination Survey found that 50% of children ages between one and five, and 70% of those between ages six and eleven, have insufficient vitamin D levels. Teenagers and adults fare worse. Research from 2009 fare that around three-quarters are deficient. It is estimated that sensible sun exposure to the bare skin for 5-10 minutes 2-3 times per week would be suffice for people to produce vitamin D. However, vitamin D breaks down quite quickly, meaning storage can run low especially in the winter. Those at risks for Vitamin D deficiency:
Conclusively, vitamin D (an essential steroid hormone for our body) cannot be metabolized without sufficient magnesium levels. Meaning that it remains stored and inactive for as many as 50% of Americans. Such matters can be remedied through getting some magnesium oil and rubbing it on your skin. As they get absorbed much better that way. sources: https://www.organicfacts.net/vitamin-d-magnesium http://www.naturallivingideas.com/?s=vitamin+d http://www.naturallivingideas.com/9-warning-signs-you-are-vitamin-d-deficient-how-to-fix-it/ https://www.medicalnewstoday.com/articles/161618.php https://www.news-medical.net/news/20110615/Magnesium-essential-for-absorption-and-metabolism-of-vitamin-D-and-calcium.aspx https://www.news-medical.net/news/20180226/Vitamin-D-cannot-be-metabolized-without-sufficient-magnesium-levels-review-finds.aspx
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Technology and our growing use of electronics has led us to increase exposure of artificial light during the hours of darkness. This is a serious and often ignored health risk. Light carries many wavelengths and believed to be particularly disruptive to both sleep disorders and metabolic disorders. Blue light wavelengths found in both natural and artificial light effects us in very different ways. Under the sun light, they provide us with the benefit to boost our mood, increase our attention, and improve our reaction time. With the red wavelengths from the sun, blue is balanced to reset our internal clock. Then the artificial energy-efficient light we are exposed to leaves us to more blue light than needed. Therefore, with the increased attention and energy at a time when we should be winding down and preparing for a restorative night of sleep, our internal body clock becomes confused as a result of continued use of computer, smartphone screens, energy-saving light bulbs, grocery store and street lamps.. Reduction of blue light is necessary to keep our health. The use of blue light blocking glasses is a way to counteract this continued exposure to blue light. Here are some reasons that it is recommended: 1.Regulate Melatonin Production Melatonin is a natural hormone our body produces in the vital role of controlling the body’s circadian rhythm. Production of melatonin starts at sunset and remains high for 12 hours throughout the night. On the contrary, the exposure to daylight will cause the hormone production level to fall where it will prep your body for a new day. 2.Enjoy Better Sleep Melatonin will naturally set one’s body for a better night’s sleep. In a small group study: one group of adults were given the blue-blocking glasses vs one group of adults were given the UV light blocking glasses. The result was those who had the blue-blocking pair enjoyed significant improvement in sleep quality and mood. Note: even a small amount of light can cause problem. 3.Control Cortisol Release The stress hormone, cortisol (controlling blood sugar and blood pressure) is usually released in the morning with levels falling throughout the day and night. Some study suggests the increased production of cortisol due to exposure to light during the middle of the night. 4.Reduce the Risk of Serious Illness Since blue light exposure effects our night sleep, therefore our body’s internal clock and the release of our hormones. It is of no surprise that this can lead us to some serious health conditions such as: ~cancer ~depression ~diabetes ~heart disease ~obesity Altered internal clock can increase blood sugar and reduce a hormone called leptin which regulates the feeling of fullness after eating. Additionally, it is thought that lower melatonin levels are linked with cancer. 5.Protect Your Eyes Blue-blocking eye glasses prevents damage done to the eyes by protecting a fatty acid called DHA in the retina. Healthy DHA levels ensures proper retinal function, the damage from bright light exposure, and the oxidative stress found in those with eye diseases. 6.Manage Shift Work Patterns The circadian rhythms of night shift workers are disrupted in melatonin production. Consequently are at a higher level of risk for cancer, heart disease, digestive problems, and obesity. For them, wearing a blue blocking glasses will help regulate their melatonin production as well as their internal body clock. 7.Treat Mania in Bipolar Disorder Bipolar, a popular mental health condition, characterized by extremes in mood ranging from emotional highs (mania/ hypomania) to depression. A small study showed improvements in bipolar disorder individuals' sleep with a reduction of symptoms of mania for those who wore blue blocking glasses for just three days. The change was quickly noted since drug treatments typically take longer to take effect. Blue blocking glasses are highly recommended for those who are shift workers, those who have difficulty sleeping, and those who have metabolic disorders or mental health issues. Blue blocking glasses are also known as ambler glasses. While they are great for filtering out blue light, they also block out other colors at the same time. Therefore, this is not recommended for indoors. If reading the computer or smartphone screen, it is recommended to wear them for 90 minutes before bed. Of course, feel free to put them on once darkness falls. Source: https://www.naturallivingideas.com/blue-light-blocking-glasses/ https://www.sleepfoundation.org/sleep-topics/melatonin-and-sleep https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side https://www.ncbi.nlm.nih.gov/pubmed/20030543 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2905913/ https://onlinelibrary.wiley.com/doi/full/10.1111/bdi.12390 An oil that is not as commonly known but extremely beneficial is grapeseed oil. Grapeseed oil is known for both cosmetic and culinary applications. From a culinary level, it is important that when you are purchasing it to use as a food that you check to make sure it’s marked: This is culinary grapeseed oil. They are high in polyunsaturated fatty acids (PUFAs - mostly omega-6 fatty acids) and have a very high smoking point, so it’s great for frying without overpowering other flavors. The other use is for cosmetics, in which it is used as a common ingredient for sunscreen, moisturizers and other products. Grapeseed oil is believed to assist in skin repair while offering antiseptic with mild astringent properties. Wine grapes are one of the most popular fruits in the world, and their seeds are the healthiest part of the grape. Also something left behind after making wine — grape seeds. They contain antioxidants, oligomeric proanthrocyanidin complexes (OPCs contain potent antioxidant activity that help battle free radicals), and high level of compound procyanidin dimers. Procyanidin dimers are thought to be an agent that helps to prevent and treat cancer by acting as aromatase inhibitors. Grapeseed oil has other health benefits including… Preventing high blood pressure since it has powerful antioxidants including flavonoids, phenolic procyanidins and linoleum acids. Study shows it helps to improve blood pressure to those who are diagnosed with prehypertension. While another study done on rats showed improved blood pressure in those with hypertension. Strengthening the immune system through it's high level of vitamin E (1tbspn = 3.9 mg = a daily dose recommended for adults). Vitamin E is an important antioxidant that stimulates production of natural killer cells that seeks out and destroys cancer cells and germs. The production of B-cells are antibodies produced by the immune cells which eradicate bacteria, are enhanced by vitamin E. Delaying the onset of Alzheimer’s disease has been shown to help delay the development of Alzheimer’s disease in rats. According to a study done in Australia grapeseed oil show promising delay in Alzheimer’s by reducing inflammation and prevent accumulation of compounds known to form brain plaque linked to Alzheimer’s. Cancer prevention has been shown it may help prevent development of skin cancer with proanthocyanidains, which may also reduce the severity of skin cancer. Furthermore, research show they may even be able to slow the growth of cancer cells in patients with cancer. It seems that grapeseed oil can be useful to attenuate the adverse of UV-induced health effects in human skin. (Molecular Nutrition & Food Research) Another research from Journal Cancer Letters on colorectal cancer experiments using cultured cancer cells noted increased benefits with the higher states of cancer. There are other researches going on in regards to various other types of cancer. Speeds wound healing was found by a study published in the journal of Free Radial Biology and Medicine. Evidence supports topical application of GSPE represents a feasible and productive approach to support skin wound healing by helping the body make more of the compound used to regenerated damage blood vessels and increases the amount of free radicals at the wound site. Reduce swelling for post surgical procedures on the injury. The study demonstrated improvement of chronic venous insufficiency (causes swelling when blood pools in the leg). Less edema has been shown in a study with those who took grapeseed extract. Improve Cholesterol by lowering your overall cholesterol from the compound of proanthocyanidin, including LDL and low-density lipoprotein. Beauty Benefits of Grapeseed Oil: Beautiful hair when applied to hair because of the lightweight of the oil it helps to moisturize and condition dry hair. Grapeseed will help your hair feeling soft and smooth for all types of hair: preventing frizz, split ends, and brittle hair. It is used as an ingredient in many hair care products. Grapeseed oil benefits derive from its contents of vitamin E content, proteins, minerals and linoleum acid. It’s benefits extends to address hair loss, dandruff and weakened hair. And the bonus: it has no scent! Better skin from using grapeseed oil comes from the emollient properties. Consequently, it’s another popular ingredient used for cosmetics: creams, lotions, and lip balms. Grapeseed oil has become a popular use for skin care due to the benefits of delaying skin aging from minimizing damage caused by free radicals, protects against sun damage, astringent properties that tightens the skin, linoleum acid helps to nourish and sooth while repairing the skin with acne, eczema and dermatitis, and vitamin E keeps the skin smooth and firm. Age spots, sunburn relief, diminish wrinkles and stretch marks are additional benefactors. An essential component of grapeseed oil is it contains oligomeric proanthocyanidins (OPCs) that helps to restore collagen from a. Cellular level and helps to eradicate free radicals. Keep in mind that results and improvements will vary from person to person, some faster than others. Depending on what you are looking for, and the state of your condition, it may be faster or longer. The sooner we state, but earlier you will reap in your benefits. Personally, I have been using this for my face for a couple of months now and it has been great results and my dry patches of my face is not nearly as noticeable. The make up, caused but he powder is very drying to the skin. My goal is to bring my skin back to a state that I don’t need to wear makeup at all, not even foundation. Source: https://www.naturallivingideas.com/grapeseed-oil/ https://www.healthline.com/health/food-nutrition/benefits-of-grapeseed-oil#1 https://www.ncbi.nlm.nih.gov/pubmed/26568249 https://www.ncbi.nlm.nih.gov/pubmed/25862540 https://www.ncbi.nlm.nih.gov/pubmed/19384583 http://www.sciencedirect.com/science/article/pii/S0891584902009991 The middle section tends to increase in size with the increase of our age. Then there are many other occasions people have no idea why their mid section just feels bloated and increasing in size. Here, we will discuss some of the causes for a big bloated gut. 1.Gut Bacterial Balance - One of the key difference between people who are obese and people who are lean is the type of bacteria in their stomach and intestines. Obese people have more bad bacteria in their gut. And lean people have more good bacteria in their gut. Bad bacterias tend to cause more bloat or even increase in size. Note: Antibiotics kill good bacteria and probiotics found in yogurt and sauerkraut restores the good bacteria. 2.Parasites - Parasites in the intestines will produce bloating, gas, diarrhea, and abdominal pain. Generally, they are entered through drinking impure water and eating poorly washed produce (like sushi/ leftovers). The way to see if that is the case is through stool test. There are a few options to kill the parasites, one of them includes consuming ginger and trying to herbal detox colon cleanses. 3.Low Carbohydrate Diet - Cortisol is a stress hormone and it increases with a low-carbohydrate diet; usually causing a belly bulge. Additionally, low carbohydrate diet can cause constipation. Fiber rich foods are absent in low-carbohydrate diets and necessary for regularity and elimination of belly fat. One of the remedies for constipation is through consuming fiber and water, both help the body to adapt and eliminate abdominal discomfort. 4.Alcohol - Alcohol contains yeast. The function of yeast is to make dough rise by feeding off its refined sugars and releasing carbon dioxide gas. Therefore, the yeast in alcoholic beverages feeds off sugar then releases gas, multiplies and expands the belly. 5.Air Bubbles/ Trapped Wind - There are habits that lead us to having gas in our systems, such as: eating quickly, drinking through a straw / carbonated drinks, and chewing gum. All of these habits bring us to ingest air bubbles into our body. Without releasing the air bubbles through belching, hiccups, or passing gas they become trapped thus leading to bloat. Studies show, in order to prevent air bubbles, best to eat for 20 minutes. 6.Inactivity - The normal healthy human needs to have bowel movements and very necessary to excrete waste from our body. One of the ways to maintain healthy bowel movements we need to be active in order to stimulate the bowel contents and build plus maintain muscle that burns fat. Low-intensity exercise lowers cortisol levels resulting in a flatter tummy - such as walking or stretching/ yoga. 7.Stress - The stress hormone, Cortisol, is produced by the adrenal glands in response to emotional, mental, and physical stress. During stressful times, this hormone is deposited in the fat cells of the stomach. Meditation, journaling, crafts and other therapeutic activities help to relieve stress. 8.Post-Pregnancy - When mothers deliver a baby they are prone to belly bulge due to decrease in the elasticity of abdominal skin post-pregnancy. The over production of estrogen hormone during pregnancy increases fat accumulation in the stomach that may not completely disappear after delivery. 9.Age - The sad truth is after the age of 30, our metabolism starts to slow down. Therefore, fat starts collecting around the waist. The only way to remedy that is eating less and move around more. 10.Hormones/ Monthly Cycle - The general female abdominal region increases in fluid caused by hormonal released in the abdomen a week before a woman’s menstruation. When there is no pregnancy that occurs, excess fluid is released through urine. By then belly becomes flatter. 11.Eating Pattern - The size of the belly has a connection with the frequency of meals per day. Those who space their meals three hours apart have a greater than 17% reduction of the cortisol belly fat-triggering hormone. The last meal should be three hours before bedtime. This gives the digestive system a rest from breaking down foods while having ore energy for detoxing/ eliminating. 12.Lack of Sleep - When the human body doesn’t get enough sleep, the hormone that suppresses the appetite gets modified. As a result, excessive cravings and overeating. Some of these are easier fixes then others. However, we are creatures of habit. And they say, habits are created in 21 days. It’s not a short duration, but it’s not long either. If these small things can help us with improvement of our daily lives improve, I am going to give it a try! Sources: https://positivemed.com/2018/10/12/sudden-bloating/ |
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