Archive for category Supplements
Living Healthy With Vitamins and Minerals
Posted on September 15, 2011 | Supplements.
There are ways to eat smart and ways you should avoid eating. Obviously getting your daily dose of fruits and veggies is more productive than stuffing your face full of deep fried fast food “yum-yums.” Eating right and exercise are not as complicated as you think. And, although the food pyramid seemingly keeps getting re-structured, the types of vitamins and minerals you should be getting does not change.
Vitamins can be either fat or water-soluble. The fat-soluble ones last in your system longer so you can get less of them daily, however, the water-soluble ones must be replenished often because they will not stay in your system. The nutrients we get from foods are based on the portions and the richness of the source. Some, obviously, are richer than others. The other thing is that we should eat the foods when they have the highest potential to provide nutrition.
Think about it this way, when you cook foods you are actually diminishing the amount of nutrients held in them. So, if you are to cook fruits or vegetables for any meal consider steaming, grilling, or baking. Ever have grilled banana with rice and fish? It’s delicious and still fairly healthy. Speaking of, fish can also be steamed or poached. Chicken and other poultry, meat, and other protein heavy foods should be grilled rather than fried.
Lower the amount of tea and coffee you drink daily, the caffeine will actually decrease your vitamin and mineral absorption. That would be counter-productive to your system. However, one or two small cups a day is good for you because it will spike your metabolism and your energy to healthy levels for your heart.
There are other things to remember when choosing foods. Wholegrains and multigrains are better than white breads. Lean cuts of your favorite foods are better for sandwiches. Salads and other water-holding foods ease hunger and fill your stomach until the next mealtime. If you must snack, try nuts and seeds, granola, or fruit slices.
Your daily multivitamins and other supplements should help fill in the gaps. Buy supplements based on need. Target deficiencies you may have, such as low calcium or low iron, and work from there to create a balance. Too little or too much of one vitamin can actually throw your body off and then you’ll have to change your eating habits just to make up for it.
Supplements for Hair Loss
Posted on July 22, 2011 | Hair Loss, Supplements.
The best vitamins, minerals and other supplements to take if you suffer from nutrition-based hair loss (or in any case, to help your hair) are:
Vitamin A
Great for skin and scalp conditions per se and because of its good anti-oxidant properties (which clear your skin and scalp of toxins, excess oil and even bacterial affections); always follow the recommended doses as you must never overdose on Vitamin A. However, some dermatologist do prescribe high doses of Vitamin A for a limited period of time (always checking the patient often enough) to ‘boost’ hair follicle nutrition. If you are buying over the counter Vitamin A (pure, not from Carotene), make sure you understand what’s a safe, daily dose by reading the instructions on the label. At the same time, if you are already taking a multi-vitamin supplement you need to take it into consideration, since they all have small amounts of Vitamin A.
Vitamin C and Iron
This is particularly the case for pre-menopausal women, whose iron levels are often lower than recommended. Vitamin C helps the absorption of iron and together they contribute to a healthy blood supply to your hair follicles; vitamin C is also a great anti-oxidant (see explanation in the Vitamin A section).
Vitamin E
often taken with Vitamin A, as they work well together to promote scalp health; another great anti-oxidant.
Biotin
One of the most commonly ‘recommended’ Vitamin against hair loss is biotin or vitamin H. Biotin has been considered to somewhat prevent hair loss, as well as prevent excessive or premature gray hair, to a certain extent. Biotin is part of the Vitamin B complex; however, some people should not take additional Vitamin B complex supplements since some are susceptible to the ‘negative’ effects that Vitamin B6 may have on DHT and a greasy scalp (as we are!). If in doubt, ask your dermatologist. Ours told us not to take too much Vitamin B6.
Zinc and Magnesium
Zinc has been considered helpful in promoting hormonal balances, including the levels of DHT on your scalp. However, do not overdose on Zinc and keep to the recommended dosages as indicated on the bottle (around 11mg), otherwise its balancing effects on the hormones will no longer take place and may even reverse; the only times when higher amounts of Zinc is indicated is if you are suffering from stress, if you drink or smoke a lot, if you are recovering from the flu or if you do rigorous, athlete-like exercise regularly. Check with your doctor if you are unsure.
Magnesium has anti-inflammatory properties (inflammatory ‘messengers’ have been associated with hair loss); besides that, because of its properties it also seems to keep your levels of cortisol ‘in check’: cortisol (which is an anti-inflammatory hormone released by the body in response to stress, sleep deprivation, starvation or fasting, unstable blood sugar levels and chronic inflammation) can trigger telogen effluvium, which is hair falling from all areas of your scalp in significant amounts. Magnesium, Calcium and Vitamin D seem to be the best combination for your health (and hair).
Omega 3 and Omega 6 Supplements (in particular black currant oil ) encourage hair growth and promote hair strength; this takes place in different ways, from providing moisture to your hair, which is essential both to hair and follicle, to encouraging nutrients to the follicle through a healthy blood flow and combating (in some way) the ‘dreaded’ DHT hair-loss hormone.