The immune system is the body’s first line of defense against infection and disease. A healthy immune system can identify pathogens and distinguish these from the body’s cells. However, a weak immune system caused by poor nutrition and lifestyle choices can make the body susceptible to infections, like the coronavirus that is currently ravaging the world. Continue reading
- Folate is the form of B9 found in leafy greens and other foods and can be directly utilized by your body. For this reason, it’s the preferred form, and is particularly important if you have liver problems
- Folic acid is the synthetic form typically found in supplements. Folic acid is not biologically active in and of itself, but provided your liver is healthy, it will convert folic acid into the active form
- Research suggests 15% of adults over the age of 50 may be deficient in folate, and the older you are, the greater the deficiency. Folate may help lower your risk for heart disease and stroke by lowering your homocysteine level
- Taking baker’s yeast, which contains folates, has been shown to minimize post-exercise immunosuppression in athletes, and folic acid supplementation can help lower the risk of cardiovascular events relating to exertion
- 2018 research found higher folic acid exposure in utero was associated with improved cortical maturation in the child, which in turn predicted a reduced risk for symptoms of psychosis
Eye health can sometimes be an overlooked aspect of your overall well-being, but that shouldn’t be the case. If you suffer from dry eyes, Continue reading
Lung inflammation occurs when fluid collects either inside your lungs or within the inner lining of your lungs. The exact cause of lung inflammation varies, but toxins, pollutants, viral infections and lung diseases such as tuberculosis, cystic fibrosis and emphysema appear to contribute to this condition. Symptoms of lung inflammation include chest tightness, shortness of breath, Continue reading
Are you walking into rooms but can’t remember why? Staring into the refrigerator and wondering what you needed? Forgetting familiar phone numbers? Maybe an orange or a carrot would help.
A study from the University of Ulm suggests that people with mild dementia – an early sign of Alzheimer’s Disease – have significantly lower blood concentrations of vitamin C and beta-carotene than their healthy counterparts. Continue reading
The orange is both a literal and symbolic embodiment of the sun, from whose light it is formed. As a whole food it irradiates us with a spectrum of healing properties, the most prominent of which some call “vitamin C activity,” but which is not reducible to the chemical skeleton known as ‘ascorbic acid.’ Science now confirms the orange Continue reading
Yesterday we started looking at some of the challenges seniors face when it comes to maintaining a healthy diet. Today we’ll continue with tips on eating healthy and getting all the nutrients you need while on a tight budget. We’ll also show you how to make your grocery shopping experience a little easier. Continue reading
Vitamins and lifestyle changes have been shown to encourage hair to grow and reduce hair loss. Balding is a genetic trait but good nutrition can play a part in hair growth. Hair products, such as masks, shampoos and leave on conditioners can also prevent hair loss and restore healthy, vibrant hair. Adding nutrients will help regrow hair. Continue reading
A new study has shown for the first time how limonoids, natural compounds present in lemons and other citrus fruit, impede both ER+ and ER- breast cancer cell growth. This sheds new light on the importance of citrus fruit for breast cancer prevention and supports past studies which showed fruit Continue reading
Eight Ways to Fight Colds with Food
Cold season is still here, and many of you may be looking for a better way to fight off this pest than just popping some vitamins every day. Well, here’s a list of the top eight foods to keep those nasty cold bugs away — and we’re not talking about just the usual bowl of chicken noodle soup!
1) Carotenoid-rich foods: Carotenoids are potent antioxidants that Continue reading
Here I present a multi-part look at one of the most well- known nutrients in the world: vitamin C. But do you know where it came from? Do you know (other than oranges) where to get it in food? Do you know what it does? Read on. Continue reading
Oregano, a common ingredient in Italian and Mexican cuisine, comes from the leaves of an herb native to the Mediterranean (not to be confused with Mexican oregano, native to the Americas), is one of the most concentrated antioxidant sources ever studied. According to data from the U.S. Department of Agriculture, its antioxidant activity is between three and 20 times higher than that of any other herb. Even well-known antioxidant-containing fruits fail to measure up: Oregano has four times the antioxidant activity of blueberries, 12 times that of oranges and 42 times that of apples. Continue reading
Meet the new brain food — citrus fruit! This latest health news comes on the heels of a new study that says citrus fruits contain special nutrients that could protect your brain from damage. It all has to do with citrus’ ability to act as an antioxidant. Continue reading
Alternative food sources in a world of shrinking resources are those that offer a diverse profile in terms of availability, nutrition and other important uses. Some food plants grow well in marginal soil, offer high nutrition, and have medicinal uses that could make them high priority in years to come. Easy propagation, tolerance of diverse growing conditions, multiple uses of its products, and beneficial nutrition would be earmarks of life-saving food crops. Another food source already utilized in other countries is insects. An online search for nutritious foods yields results such as broccoli, kale, avocadoes, bee pollen and others equally well-known. While these all-stars undoubtedly have a place in the pantheon of nutritious foods, a few other candidates could nose them out.
Moringa oleifera, also known as horseradish or drumstick tree, is a miracle tree grown throughout the tropics that can nevertheless withstand frost and frozen soil. It propagates easily from stumps, seeds, direct sowing, cuttings or natural regeneration. It is drought-resistant and fast-growing. Continue reading
In the wintertime, it can be hard to stay cheery. With dreary weather, lots of time indoors, and lowered activity levels, it’s not surprising. But there’s a lot you can do to do nurse your happiness, even in the winter months. Read on to find out about food, supplements, and activities you can try to beat the winter blues.
Food & Supplements
These foods and supplements are great for a mood boost.
1. Natural sweeteners: Sweeteners like agave nectar or maple syrup are great alternatives to refined sugar, which has been linked to depression.
2. Poultry: Tryptophan and B6 help produce serotonin and other amino acids are good antidepressants.
3. Water: Dehydration can cause fatigue and depression, so be sure to drink enough water.
4. Eat lightly and often: Prevent dips in blood sugar that can bring down your mood by eating often and lightly.
5. Cheese: The tyrptophan in cheddar and swiss cheese can release serotonin.
6. Walnuts: Try walnuts as a snack for omega 3 fatty acids and uridine that can elevate your mood.
7. Spinach: Turn to spinach for a good source of folic acid, which can help you maintain proper physical and mental health.
8. 5HTP: The 5HTP supplement can be a precursor to increase serotonin levels.
9. Whole wheat: Wheat bread with whole wheat can help you produce healthy amounts of serotonin.
10. Sushi: Fish oil offers a way to increase omega-3 fatty acids in your system, which can help fight depression.
11. L-tyrosine: L-tyrosine is a precursor to norepinephrine, and it’s good for those who don’t respond to most antidepressant drugs.
12. Eat lean protein: Protein offers a great feeling of alertness, as well as productivity.
13. Oranges: The Vitamin C offered in oranges and citrus fruits can help your body produce dopamine.
14. Dark chocolate: Boost your spirits with a dark chocolate treat.
15. Red pepper: Red peppers have good Vitamin C for producing dopamine.
16. Limit refined carbs: Soda, white flour, cookies, and other foods high in carbohydrates can cause you fatigue and depression.
17. St. John’s Wort: Researchers believe that St. John’s Wort may be able to help lift depression.
18. Phenylalanine: This amino acid can help the body make norepinephrine, an essential neurotransmitter for the brain and happiness.
19. Calcium citrate: Prevent a calcium deficiency, which can cause irritability, insomnia, and anxiety, with calcium citrate.
20. Vitamin B-12: B-12 can give you great energy and a mood lifter.
21. Sam-e: This coenzyme enhances cognitive function, and can treat depression as well as other psychiatric illnesses.
22. Fish oil: Some instances of depression can be from a deficiency of omega-3 fatty acids, and fish oil can help treat the nutritional roots of this deficiency.
23. Folic acid: A deficiency in folate can cause depression and other mood disorders, so make sure you’re getting enough of this supplement.
24. Kanna: This medicinal herb is part of a class of compounds that can treat depression, anxiety, and more on an as-needed basis.
25. Ginseng: Ginseng can improve your energy levels and cope with stress.
Try these activities to lighten your mood this winter.
26. Read inspiring quotes and jokes: Keep a list of inspiring jokes and quotes to refer to whenever you need them.
27. Maximize light: Use natural daylight or full-spectrum lighting to inspire happiness.
28. Call a friend: Reconnect with a favorite friend for an uplifted mood.
29. Aerobic exercise: Aerobic exercise can offer a natural mood lift.
30. Get some sunshine: Spending time in the sunshine can help you get the Vitamin D you need to increase serotonin in the brain.
31. Fake a smile: Pretend you’re happy, and it just might happen.
32. Light Therapy: Light Therapy with bright lights like a fluorescent light unit can be used to treat Seasonal Affective Disorder.
33. Avoid stress: Staying away from prolonged periods of stress can help you avoid imbalances that lead to depression.
34. Reminisce: Look through old journals or albums for an uplifting walk through memory lane.
35. Vital energy exercise: Exercise like yoga, t’ai chi, or dance can offer a natural mood lift.
36. Meditation: Meditation’s health benefits include improving mood, as well as reducing anxiety and stress.
37. Gardening: The act of gardening, as well as friendly bacteria in soil, can increase levels of serotonin and improve your mood.
38. Make something: Using your creative mind can feed your soul and make you happier.
39. Acupuncture: Acupuncture may be able to improve your mood, and depressive symptoms.
40. Inspiring music: Music that inspires you can give you a better mood.
41. Eat a healthy diet: Taking in enough protein, carbs, vitamins, and minerals can keep your nutrition on track to a positive mind.
42. Cheer someone else up: Do something thoughtful for someone else, and you just might feel better yourself.
43. Take a bath: Use essential oils to kick back and enjoy a bath for a natural happiness boost.
44. Burn frankincense: Frankincense can create a peaceful environment and activate channels in the brain that help depression.
45. De-clutter: Take on a small de-cluttering job for a sense of accomplishment that can make you happier.
46. Get some good sleep: Well rested people tend to lower their risk of depression.
47. Laugh: Having a good laugh can reduce stress hormones that typically cause depression.
48. Exercise: Getting active can boost your mood and reduce the risk of depression, as well as trigger positive feelings with endorphins.
49. Taking a time-out: Meditation can reduce the likelihood of depression, allowing you to treat your thoughts as just thoughts.
50. Consider depression’s source: Using depression to make you stronger and solve problems can improve your outlook overall.
Courtesy of: www. nursingsschools.net