Category: Health & Fitness

5 Vitamin Supplements You Need to Improve Your Health

According to a recent Gallup poll, about 50% of Americans take vitamins to supplement their diet. Americans have become increasingly knowledgeable on the importance of having a well-balanced, nutrient-rich diet.

However, most of us are still lacking the basic nutrients dieticians recommend. A vitamin-rich diet can not only improve your cardiovascular system but also promote bone health and strengthen your immune system.

If you’re interested in learning about 5 vitamin supplements that can do wonders for your health, read along!

5 Essential Vitamin Supplements

1. Vitamin C

Vitamin C may be the most well-known of all vitamins, and may be one of the easiest to take! Vitamin C is essential for keeping your immune system strong, but it also has many other benefits. It has been shown to reduce stress levels and lower the risk of stroke by up to 42%.

Even with all these benefits, not enough Americans are getting their daily requirement of Vitamin C. If you suspect you’re one of these people, make sure to look for a 500mg vitamin C supplement.

2. Vitamin B12

Vitamin B12 is a powerhouse for the body. It helps to promote a healthy nervous and digestive system and can lower your risk of heart attack. Unfortunately, Vitamin B12 is mainly found in animal products, so many vegans and vegetarians may not be getting enough of it.

Even though the daily requirement for Vitamin B12 is relatively small, we need to replenish it every day. For that reason, a B12 supplement is vital, especially for adults over the age of 50. B12 supplements can be found in stores almost anywhere and can be vegan-friendly as well.

3. Inulin Powder

Inulin has been found in foods like bananas, asparagus, and garlic for a long time, but supplements for Inulin are only recently taking off. Most Inulin supplements come in a powder form like What Protein and have many benefits associated with them.

Inulin mainly impacts the digestive system, where it can promote many positive side effects. It can promote blood-sugar levels and reduce constipation. But, it also has benefits outside of the digestive system, including a reduction in stress levels and improving sleep quality.

4. Vitamin F

While the body does naturally produce many of the vitamins we’ve listed here, the body can’t naturally produce vitamin F. But, vitamin F is an extremely beneficial vitamin and getting enough of it should be of top priority.

Vitamin F can reduce LDL, otherwise known as “bad”, cholesterol. In doing so, Vitamin F improves overall circulation and reduces the risk of heart infection. It can also promote skin and nail health by combatting drying and thinning, to leave you looking younger and healthier.

5. Vitamin A

Vitamin A is a fat-soluble vitamin that is also a strong antioxidant. As antioxidants are the secret to long-term youth, a vitamin A supplement is something people shouldn’t be able to get enough of. But on top of that, Vitamin A has many other benefits for essential health.

Vitamin A is essential for eye health, as it prevents macular degeneration, which can lead to age-related blindness. It can also promote proper immune system support, as the genes involved in immune responses are regulated by Vitamin A.

Final Thoughts

Even with all the benefits they bring, not enough Americans are reaching their recommended vitamin levels. For this reason, vitamin supplements can be a great addition to a life of healthy dieting and exercise.

On top of vitamin supplements, natural health supplements can also work wonders on the body and promote overall health. Natural health supplements and vitamin supplements can work together to improve the overall health of anyone ready to try them.

Amazing Winter Wellness Tips for the Holiday Season

Winter is around the corner, so make sure you’re ready! Now it’s the best time to get fit for the holidays and strengthen your immune system.

Common cold and flu are more likely to occur in the cold season. Flu viruses, for instance, peak between December and February. Thus, it’s important to take care of yourself and be prepared for the winter.

Stress, bad eating, and poor sleep can weaken immune function, leaving you vulnerable to diseases. A diet low in vitamins and minerals affects your body’s natural defenses.

Fortunately, there is still time to get in shape for the cold season. Check out these winter wellness tips for better health:

Load Up on Fresh Produce

Citrus fruits, leafy greens, and winter squash should come first on your list. Rich in vitamins and antioxidants, they boost your immune system and keep flu at bay.

Oranges, for instance, are full of vitamin C. This nutrient may reduce cold and flu symptoms. It also increases collagen synthesis, keeping your skin young and smooth.

Limit processed foods and load up on fresh produce. Look beyond calories. During the cold season, your body needs higher doses of vitamins to stay healthy and fight germs.

Get More Vitamin D

The human body produces vitamin D when exposed to sunlight. If you’re like most people, you probably spend a lot of time at home during the winter. This may lead to vitamin D deficiency.

This nutrient regulates your mood and immune system. It also contributes to calcium absorption and strengthens your bones. Even the slightest deficiency can impact your health and well-being.

Eat foods rich in vitamin D, such as tuna, sardines, eggs, and mushrooms. Almond milk and fortified whole grains are a healthy choice too.

Stay Active

Diet and physical activity are equally important. Regular exercise is crucial to winter wellness. It not only keeps you fit but also boosts immunity and lifts your mood.

Depending on your schedule, hit the gym or exercise at home. Start your day with a quick stretching session or practice yoga.

If you’re short on time, do bodyweight exercises. Burpees, mountain climbers, plank jacks, and push-ups require no equipment. When done right, they torch fat and build overall strength.

Pamper Yourself

Don’t let the winter blues affect your mood and well-being! Squeeze more me time into your schedule and pamper yourself.

Plan a movie night, go to the spa, or take a warm bath with essential oils. If you love spending time at home, get the best massage chair for the money.

Regular massage boosts your immune system and relieves stress. On top of that, it improves your mood and wards off depression. Think of it as an investment in your health.

Make Winter Wellness a Priority

As you see, there are plenty of things you can do to stay healthy in the cold season. The harsh weather can take a toll on your body, so it’s crucial to emphasize winter wellness.

Simple things, such as washing your hands more often and eating healthy, can make all the difference. Moisturize your skin before leaving home, stay hydrated, and get plenty of rest.

Do you have any winter wellness tips to share? How do you keep fit during this time of the year? Leave a comment below!

How to Find Affordable Women’s Health Services in Your Area

Staying healthy can be a mission, particularly in the rush of today’s modern world.

Tips and tricks are essential strategies for better health and wellbeing, but sometimes you need access to professional women’s health services. But how do you find them? More importantly, how do you find health services you can afford?

Here are a few ways you can find and access affordable health services.

Community Health Centers

If you don’t qualify for Medicaid coverage and can’t afford a health plan you can access women’s health services through your local community health center. They’re low-cost and how much you actually pay will depend on your income.

Community health centers are in both rural and urban areas. They offer many services including prenatal care, baby shots, and referrals for specialized care.

High School Wellness Centers

Many high schools have wellness centers that provide basic health services. If you’re a student at a school with a wellness center, you can access these services free of charge.

Wellness centers are different from school to school, but most provide the following:

  • Treatment for when you’re sick
  • Simple lab tests for diagnosing potential health problems
  • Preventive care including routine checkups and sports physicals
  • Immunizations
  • Mental health services
  • Substance abuse care and prevention
  • Sexual health care and education
  • General health education

Not all schools provide all these services. It’s important you check what services your school provides. Most schools will have a list on their website or a brochure available.

Most wellness centers need you to have parental consent to use their services. This will likely involve having a parent or guardian sign a general form. The form won’t give details on what kinds of services you’re accessing. That said it’s still a good idea to ask staff about confidentiality if you don’t want a parent or guardian to know why you’re accessing a wellness center.

College Student Health Centers

Many colleges offer a low-cost insurance plan. You simply sign up as you register as a student. This insurance will let you access the on-campus college student health centers.

Family Planning Clinics

Family Planning Clinics are a staple of women’s health care for a reason. They provide many women’s health services including:

  • Pregnancy testing
  • Ultrasound exams
  • STI testing
  • Birth control services

Most major cities have at least a couple of birth control clinic locations. The Office of Population affairs provides a free tool for locating a clinic in your area.

Free and Low-Cost Clinics and Health Centers

There are many free or low-cost health clinics around the U.S. The trick is finding them.

Sites like freeclinics.com let you search for free and low-cost clinics in your area. Most low-cost clinics will be income-based, meaning you’ll be charged depending on your income. While finding women’s health services specifically can take a bit of digging, it’s possible to significantly narrow down the clinics in your area by price.

Affordable Women’s Health Services Isn’t a Pipe Dream

We live in a tumultuous time for women’s reproductive rights. But accessing affordable health care is still possible. Using the above services will ensure you stay happy and healthy. Which means you’ll be able to give your best to your career and family.

Looking for ways to improve your health at home? Read about why diet and exercise are the keys to a healthy life.

Why Every Woman Could Use a Massage for Relaxation

Who do you know that can’t get on board with a massage for relaxation? Once your therapist warms up their lotion or oil, it’s hello serendipity and goodbye to trouble.

Although a massage for relaxation will work wonders on your mind and soul, it can also heal your body.

If you’re able to find two 30-minute stretches of time throughout your work week, you’d be making a very wise choice in the name of self-care.

Those massages will target your muscles, immune system, hormones, blood circulation, and so much more.

That’s quite a bit for one hour a week! Let’s take a closer look.

Forget Your Tension Headaches

Do you suffer from tension headaches? Do you feel them start at the back of your neck and travel to other areas of your head?

Tension headaches hinder blood flow to the brain. And, as you know, massages are likely to include your neck.

That gentle kneading will help return some of the blood flow to your brain.

Research indicates headache sufferers are likely to experience diminished pain after just one week of regular massage therapy.

Boost Your Immunity

A study completed by Cedars-Sinai Medical Center in Los Angeles demonstrated a Swedish massage’s effect on inflammatory and autoimmune diseases.

After 45-minutes with a therapist, patients’ immune systems were found to be functioning at higher levels.

Perhaps, in time, you can swap out one of those 30-minute massages for a 45-minute Swedish massage.

You’d simply be adding your immune system to the long list of systems in your body that are reaping the benefits of regular massage therapy.

Increase Your Flexibility With a Massage for Relaxation

If you’re new to yoga and want aid in your flexibility, mix a massage for relaxation into your weekly routine.

Perhaps you’re adding meditation into your morning activities. Mastering that lotus position is tough if you’re not fully flexible yet. Regular massage therapy will help you get there.

Boost That Seratonin

You know how a good run can leave you feeling on top of the world? That serotonin boost is a blessing, a natural high provided by the body.

Well, you don’t have to let that rush end with your workout. Studies continue to support the notion that two 30-minute massages per week increase serotonin levels by nearly 30%.

Lower Your Blood Pressure

Is your doctor showing increased concern for your blood pressure? In Korea, a study was carried out on patients who were about to enter cataract surgery.

Evidence found that every patient who received a hand massage prior to surgery went in with lower blood pressure.

What better way to start surgery? And why not take advantage of this perk in our every day lives, too?

Promote Better Sleep With a Massage for Relaxation

Relaxation seems to go hand in hand with sleep. That lovely serotonin also goes hand in hand with melatonin, the hormone that tells the brain it’s time to slow down.

A massage for relaxation is so perfect and wholesome for the body that it manages to strike a perfect balance between serotonin to enliven us and melatonin to make us feel more relaxed.

Patients who experienced regular massages reported near-instantaneous improvements in their sleep patterns.

Rid Yourself of Typing Strain

Are you part of the legions of workers who spend their days in front of a computer screen? Perhaps you can schedule one of those bi-weekly massages after work.

As your massage therapist moves from your back to your neck, they’re likely to make a stop at your arms, boosting circulation in that area and alleviating some of the strain your wrists are feeling.

Pick Your Fancy

You can spend these 30-45 minutes each week in any number of ways. A Swedish massage is sure to promote total body wellness with its gentle, long strokes.

A deep tissue massage will use slower, more forceful strokes to wash away some of those chronic aches and pains.

A sports massage will feel similar to a Swedish massage, with its primary goal to relieve and prevent sports-related injuries.

A prenatal massage can really make your pregnancy a far more enjoyable experience.

You don’t have to suffer through all those lower back and muscle aches and pains.

Hopefully, taking time for a weekly prenatal massage during pregnancy will ingrain it enough into your weekly routine that you’ll keep it up, even after your little one arrives.

A Massage for Relaxation Can Even Be Done At Home

Don’t let the healing effects of a massage stop when you leave the spa.

You can learn to give yourself a massage for relaxation at home. Target areas include your hands and neck – two areas that work nonstop for us throughout the day.

Our feet and knees also do a lot of the work for those of us who don’t get much of a chance to sit throughout the day.

If that’s the case, you can certainly learn to massage your feet at home or immerse them in a healing foot soak.

Why not cap off your day with some time spent in a massage chair? We all love our shows, so why not heal the body at the same time?

An OSIM massage chair, for example, will work out those sore muscles right from the comfort of your own home.

Make An Appointment Today

Although a massage for relaxation may seem like an indulgence, it’s so much more than that.

We probably don’t consider yoga for back pain or meditation an indulgence, but all three of these activities have similar, positive effects on our bodies.

They promote relaxation, release stress, and boost our immune systems.

While we want to give all of ourselves to our families, our jobs, and our overall contributions to those around us, taking one short hour every week for a relaxing massage will only make us stronger.

Why not make an appointment today and commit to total body health and happiness? You and everyone around you will reap the rewards of these 30-minute moments of bliss.

Why Diet and Exercise Are The Keys to The Healthy Life

the healthy lifeThe keys to a healthy life are available to everyone, although they don’t always appear in the same way.

This is because there is a whole world of resources available to change your life for the better. Everyone’s body and mind works differently, which means defining the healthy life for you will likely be unique from what works for someone else.

However, there are a few basic principles to remember when beginning your fitness journey.

Here are three rules to live by when taking the steps to a healthier life.

1. Your Diet Is Your Fuel

Our bodies work like machines, and they need the proper fuel to perform their best.

Looking at food as fuel means understanding more than carbs, fats, and protein. You have to be aware of the nutrients and added benefits some foods can have. Beyond energy levels, the food you eat every day has a significant impact on your mood, memory, and more.

As such, it works better to focus on improving your eating habits rather than dieting for a temporary amount of time. Habits are more permanent. They can open new doors to the healthy life without feeling restricted to a set plan.

However, diets are a great way to start exploring these new habits. They get you excited to try new foods and eating styles while educating you on what works best for your body.

Over time, you become more mindful of how you feel throughout the day as a result of the food you intake.

2. Exercise Goes Beyond Physical Benefits

Speaking of being more mindful, you will likely see a boost in productivity, positivity, and focus as a result of regular exercise.

This is because an increased level of movement to burn calories also increases the level of blood and oxygen reaching your brain.

If you aren’t sure which form of exercise is right for you, the best advice to take is don’t be afraid to find out. Remember, exercise can be anything from walking for an hour a day to swimming, yoga, lifting weights, or biking.

To discover your go-to movement, take it one step at a time. Go to a yoga class or sign up for a week of training at a gym. Maybe even check out a roadmaster bike review, get yourself a pair of wheels and hit the trails!

3. Combining Your Efforts Boosts Performance

No matter if you start your journey to the healthy life with better eating habits or more movement in your body, you have to combine these efforts.

Think about it this way – without a healthy diet, you may just be wasting your time at the gym. Similarly, eating well will only take you weight-loss journey so far without some added physical activity.

For the best results, work as hard in the gym as you do in the kitchen and grocery aisle.

This will transform your body from the inside out. You will feel the differences as you look in the mirror and take note of your energy throughout the day.

Live the Healthy Life You Deserve

Ready to begin making better health choices?

Clean out the kitchen and start fresh with delicious eating options your body will love.

Get a jump on your new, healthy life with one of our quick and easy Weight Watchers recipes here.

5 Natural Health Supplements to Help You Get Healthy

natural health supplementsIt’s nearly impossible to get all the nutrients your body needs from the average American diet.

A lot of people turn to natural supplements to give their body what it needs. Before you roll your eyes, natural health supplements are way more than just little pills.

Supplements actually defend your body from multiple diseases while increasing your body’s natural strength and health.

Check out this list of five natural health supplements.

1. Krill Oil

Krill oil contains a fatty acid called omega-3, but most people trying to increase their omega-3 intake normally use fish oil instead.

Krill oil is better.

Krill oil is the purest form of omega-3 out there. Because krills don’t feed on other fish, the oil doesn’t have any of the mercury or other toxins found in fish oil.

Not to mention it doesn’t have that gross fishy aftertaste.

Krill oil is one of the best natural health supplements for your body. This oil helps prevent heart disease, strokes, and arthritis. It lowers inflammation, has anti-depressive effects, and can even improve neurological development in newborns.

Omega-3 fatty acids are necessary for optimum health, and because your body doesn’t naturally produce them, krill oil is the best way to get them.

2. Avocado Oil

You already know avocado is a super food, but the real power of this fruit is in the oil.

Avocado oil contains a lot of oleic acids, which benefits all different parts of the body. It helps prevent cancer, heart disease, and auto-immune disease, and it even speeds up the bodies healing process.

This oil also keeps your skin healthy and strong and lets your hair grow faster and fuller. Perhaps the best yet, when paired with a good diet and proper exercise, avocado oil also helps your body lose weight!

3. Coconut Oil

Coconut oil is another great supplement choice because it improves memory and brain function, even serving as a natural treatment for Alzheimer’s Disease.

It’s full of fats called medium-chain fatty acids, which are easy to digest and give the body energy. They also protect your body against heart disease, high blood pressure, some cancers, gum disease, and many other illnesses.

Coconut oil is also easy to take because you don’t have to swallow it in pill form. You can instead put Nuton MCT Oil (natural, liquid coconut oil) into your everyday drinks like coffee and protein shakes.

Its neutral taste won’t overpower your favorite flavors.

4. Flaxseed Oil

A lot of natural health supplements include traces of flaxseed oil, but to get the best flaxseed benefits, you should look for a pure flaxseed oil.

This oil contains omega-3 and omega-6 fatty acids, and these acids lower cholesterol, protect against heart disease, fight lupus and inflammation, and helps prevent gallstones.

If you like long nails, you should consider including this supplement into your everyday diet because it encourages the growth of strong nails. It also keeps your hair healthy!

5. Essential Oils

Essential oils are organic oils extracted from plants, and they have tremendous healing properties.

Some of the most common essential oils are made from lavender flowers, lemons, mint, and frankincense. Adding just these few essential oils can help you recover from colds quickly, relax your body, alleviate sore muscles, and reduce wrinkles and other skin conditions.

Essential oils also have strong smells, which help put your mind at ease. It only takes a few drops of these oils to help your body feel better.

Be Smart About Natural Health Supplements

Supplements can benefit both your mind and body, but make sure you do your research before you take any. You should always check with your doctor to make sure your preferred supplement will work for you.

Remember, every supplement works best when paired with a healthy lifestyle, so check out some other ways to stay healthy!

5 Healthy Living Products You Need to Try

healthy living productsAre you trying to live a healthier life?

If the answer is yes, then you’re definitely not alone. Wellness foods and other products are on the rise in 2017 and show no signs of losing popularity anytime soon.

As with any trend, many companies try to jump on the bandwagon. It can be difficult to find products that are truly good for your health and know which ones aren’t worth your time.

To make it easy, we’ve created this short guide to 5 products that have proven health benefits. Here are some healthy living products to add to your diet right away:

1. Coconut Oil

You’ve probably heard all the hype about coconut oil and there’s a good reason everyone is obsessed. Coconut oil offers many different vitamins and minerals, but it won’t just improve your health on the inside.

Coconut oil also has benefits when used externally too. It makes a great natural moisturizer, hair conditioner, makeup remover and more.

Swapping out coconut oil for some of your chemical-ridden beauty products is an easy way to live more healthfully.

2. Maca Powder

Maca powder might be the most exotic on the list, but it’s been proven to be beneficial to overall health. Maca is high in vitamin C, as well as copper, iron, and other essential minerals that are hard to get in the typical diet.

Not all maca powder is created equally. It’s important to choose a high-quality, all-natural supplement, such as Isula Nature maca tablets and powder, to get all the benefits that maca has to offer.

3. Omega-3 Supplements

Omega-3 supplements are essential to many functions of the body. They’ve been proven to help with many different conditions such as anxiety and heart disease, and helping to support a healthy pregnancy.

One concern many people have with omega-3 is the taste. Omega-3s often come from fish, which makes fish pills a popular choice for those seeking the vital nutrient.

We suggest trying a gummy vitamin or liquid form of omega-3, as this can often eliminate a ‘fishy’ taste.

4. Green Tea

Green tea is a healthier way to get your caffeine boost in the morning. It’s loaded with crucial antioxidants as well as vitamins and minerals.

Most of us have heard green tea is beneficial, but still, most don’t want to switch over from their classic cup of coffee. To make it a little easier, try adding green tea into your everyday meals. It goes great mixed with a fruit juice or in a smoothie.

5. Nuts

One of the healthiest snacks you can eat is something you probably see in the grocery store all the time. Nuts are full of healthy fats and protein which make them of the healthiest snacks you can reach for.

To get the most health benefits, try to select raw ruts. Many nuts are covered in a salty outer layer, but remember that excess salt consumption can be bad for you.

Living a healthier lifestyle doesn’t have to be complicated. For best results, add these five items into your diet and you’re almost guaranteed to feel a little better.

Do you have other go-to items to be healthier? Share them in the comments below.