How & When To Take Food Supplements

how and when you should take food supplementsIf you’re all about supplements and giving your body some special treatment, then this blog post is just for you. There are so many different food supplements out there, but did you know that you should also pay attention to how and when you take them? This is what we’ll talk about today so let’s dig in!

About Food Supplements

Supplements are not meant to replace a healthy lifestyle, but rather designed to provide additional support to your health. Especially if you’re very active or if you don’t get all the nutrients you need from your diet. 

First and foremost, you should make sure that you’re eating fruit and veggies, high quality proteins (lean meats or plant based options like tofu or beans), whole grains and of course fats like olive oil, coconut oil, nuts and seeds daily. Ideal way would be to switch up the ingredients you use – cooking with different kinds of proteins, vegetables and fruit every day to get a wide range of different nutrients from your food. 

However, as much as we love to say that you should constantly eat healthy, the reality is that all of us struggle with our diet choices from time to time. If we keep our bodies deprived of nutrients for too long, it’s time to look at what supplements could help deal with these issues. And even if you do eat healthy, your body might still use some extra boost due to stress, busy work or school schedules, family life or if you travel or exercise a lot. 

Of course, strictly following the instructions on any supplement bottle you consume is the number one rule. Unless your doctor has advised you otherwise. Also, we always recommend discussing a new supplement with your doctor first, especially if you have any known medical conditions and if at the same time you take any medications. 

Let’s now look at different types of supplements and how these can or should be taken for best results. 

Vitamins & Minerals

If you’re eating a good amount of fruit and veggies, you probably already get a decent amount of nutrients that your body needs. However, you might need to consume extra vitamins and minerals due to various reasons. 

how to take food supplementsBiotin

Biotin is a water soluble B-vitamin (vitamin B7) that’s necessary for cell growth, the production of fatty acids and the metabolism of fats and amino acids. It’s great for hair, nails, skin, but also promotes healthy blood sugar levels. As Biotin is a water soluble vitamin, it’s best taken with water and/or with meals that contain lots of water like veggies and fruit. You can also take it with water on an empty stomach first thing in the morning for an additional energy boost.

Electrolytes

Electrolytes are charged nutrients in your body that are crucial for a wide range of bodily functions. It’s recommended to take additional electrolytes after exercise, illnesses, during that time of the month for women, traveling, drinking alcohol and sweating – anything that makes your body get rid of water and electrolytes. 

Magnesium Glycinate

Magnesium Glycinate is great for relaxing the mind and body as it helps with muscle cramps and also supports the mood. It’s best taken with meals to avoid diarrhea; which magnesium is known to sometimes cause. For a good night’s sleep, take Magnesium Glycinate with your last meal of the day as it can make you a bit sleepy

Selenium

Selenium is an essential trace mineral that our bodies need. It plays a key role in metabolism and other physiological functions. Selenium is best taken with a meal. Please keep in mind that with Selenium it is crucial that you do not exceed the recommended dose stated on the bottle, unless your doctor has told you otherwise.

If you use any medications, discuss supplementing with Selenium with your doctor first as they may interfere with each other. Keep in mind that trace minerals interact with each other, so taking them separately would be a good idea.

Calcium D-Glucarate

Calcium D-Glucarate is technically not a vitamin or mineral, but a calcium salt made by combining calcium and glucaric acid. It’s used to help remove waste, toxins and excess hormones from your body. Take Calcium D-Glucarate with meals for the best results.

However, taking it with other medications could potentially increase the elimination of some drugs from your body as well as reduce the effectiveness of them. 

Herbal Supplements & Antioxidants

Herbal and antioxidant supplements are a great way to naturally boost your health and well being. Let’s look at how you should take them for the maximum benefits. 

when to take natural food supplementsBerberine

Berberine is an alkaloid compound that activates an enzyme called AMPK, which is also considered as the ‘metabolic master switch’. Berberine helps balance blood sugar levels, so it is important to be cautious when also using insulin or other medications that control blood sugar. Berberine is best taken with a meal or shortly after eating, so it can take care of the blood glucose and lipid spike, which happens after you eat.

Bromelain

Bromelain is a protein-digesting enzyme that’s extremely beneficial to reduce inflammation and pain, support digestive health, promote nutrient absorption and faster recovery. Take Bromelain with meals when you use it for digestive issues. For other issues, take the supplement on an empty stomach or in between your meals.

Citrus Bergamot

Citrus Bergamot has been clinically shown to support heart health by promoting healthy cholesterol, blood sugar and triglyceride levels and supporting blood vessel function. For the best results, take it 30 minutes before a meal.

If you are also using any medications that lower blood sugar or blood pressure, ask your doctor about the interactions of Citrus Bergamot and the medications.

CoQ10

Coenzyme Q10 is a substance that your body cells use to produce energy your body needs for cell growth and maintenance. For maximum absorption, take it with a fat containing meal. You can also take it with healthy fat supplements like Pumpkin Seed Oil, Coconut Oil, Black Currant Oil, Borage Oil or MCT Oil.

Green Coffee Bean Extract

Green Coffee Bean Extract is high in chlorogenic that slows the absorption of fat from food intake and also helps activate the metabolism of extra fat. To experience the best results, take it 30 minutes before a meal with an 8 oz. glass of water, twice daily.

If you are taking any blood sugar controlling drugs as well, please consult with your healthcare professional on how to take our Green Coffee Bean Extract supplement.

Holy Basil Leaf

Holy Basil aka Tulsi is an adaptogenic herb that helps the body to adapt to physical and mental stress. This supplement is best taken with a fat containing meal or with one of our healthy fat supplements, because it contains a fat soluble vitamin K. 

Lycopene

Lycopene has antioxidant properties that protect your cells from free radicals that are known to damage your DNA and make you age quicker. Lycopene, again, is a fat soluble nutrient that’s best taken with a fat containing meal and/or with one of our healthy fats.

For the men who struggle with prostate issues, taking Lycopene together with Pumpkin Seed Oil is a necessity. If you’re taking medications for lowering your cholesterol levels, please keep in mind that these medications may decrease the absorption of Lycopene in your body.

Olive Leaf Extract

Thanks to the antioxidant properties, Olive Leaf Extract helps to protect cells from oxidative damage and keep you healthy. It is best taken with meals. Consult with your doctor about supplementing with Olive Leaf Extract if you also take medications for diabetes or high blood pressure.

Organic Ceylon Cinnamon

Ceylon Cinnamon is a great natural blood sugar stabilizer, but also helps reduce inflammation in your body. For maximum results, take it half an hour before your meal with an 8 oz. glass of water.

Psyllium Husk

Psyllium Husk is widely known for its ability to improve digestion as it helps keep you regular. It is best taken before meals with at least one 8 oz. glass of water – this will also help you make you feel satisfied quicker, so you won’t eat too much.

Consuming this supplement without enough liquid may cause choking or cause uncomfortable side effects like bloating, constipation or headache. It’s also crucial to drink at least eight glasses of water throughout the day if you take Psyllium Husk. 

Keep in mind that Psyllium Husk may interfere or reduce the effect of other supplements, medications or prescription drugs. We recommend taking Psyllium Husk 2 hours before or after your other medications.

Intestinal Cleanse, Lung Support and Kidney Cleanse supplements should all be taken by the recommendations stated on the supplement bottles.

Healthy Fats 

Healthy fats or oil supplements are an amazing way to consume extra fatty acids that are nutrient rich and provide additional support for your health. Let’s look at some of the healthy fats and how you can benefit the most from them. 

Black Currant Oil

Black Currant Oil is one of the richest sources of gamma linolenic acid, a type of omega-6 fatty acid, which plays a key role in regulating our hormones and is an effective anti-inflammatory agent. This supplement is best taken with a meal.

However, blackcurrants may slow blood clotting, so if you have issues or concerns on this matter, please consult with your doctor before taking Black Currant Oil

mct oil softgel capsulesMCT Oil

MCT stands for Medium Chain Triglycerides that are naturally found in coconut oil. MCT’s are much more easily and rapidly digested by your body than any other type of fat and thus offer you immediate energy and fuel. For this purpose, take MCT Oil capsules first thing in the morning (you can take it with your morning coffee for an extra kick!) or 30-60 minutes before your workouts.

PS! Start slow and build up your daily dosage as your body might not be used to metabolizing MCT-s. Otherwise, you may experience some side effects like bloating, gas or other digestive issues. 

Pumpkin Seed Oil

Pumpkin Seed Oil is the holy grail of supplements that support the prostate naturally. It’s full of antioxidants and essential fatty acids that have tons of benefits for your body. Like most fatty acid supplements, Pumpkin Seed Oil is also best taken with meals for maximum absorption.

Because of its antioxidant properties, Pumpkin Seed Oil may lower your blood pressure. If you’re taking any hypertension medications, make sure to discuss the use of this supplement with your doctor first. 

Borage Oil

Borage Oil is another supplement that contains tons of GLA (gamma linolenic acid). Our Borage Oil is completely hepatotoxic PA-free, so it is safe to consume on a regular basis. We recommend you take this supplement with meals, because it may irritate the stomach.

Furthemore, Borage Oil may interact with medications that are used during surgery, so about two weeks before surgery it is wise to stop supplementing with Borage Oil

Organic Coconut Oil

And last but not least, Organic Coconut Oil is made up of lauric acid and other MCT-s, which provide support for your immune system and promote digestion. You can take Coconut Oil first thing in the morning for quick energy, or 20-30 minutes before your meals to feel full quicker and avoid overeating. 

In conclusion, there are so many great supplements that you can take to support your health naturally. However, it is so important to do a little bit of research before you start supplementing with anything. Especially if you have any known medical conditions or are currently taking any medications or prescription drugs. Your health is your greatest wealth, so make sure you won’t do more harm to your body than good.

You can shop all of our natural food supplements from HERE

What are your favorite supplements? Let us know in the comments! 

Estrogen Dominance: What It Is & Why You Should Fight It

estrogen dominanceEstrogen dominance is not anything new, but as we are constantly exposed to unhealthy foods, habits, medications, plastic and pollutants, we are more susceptible to it today than ever before. 

In this blog post we talk about what estrogen dominance is, what causes it, what are the symptoms of having high estrogen levels and how you can fight it with our all natural Calcium D-Glucarate. Keep reading to find out!

What Is Estrogen Dominance?

Estrogen dominance, as the name hints, happens when your body has too much estrogen compared to other hormones like progesterone or testosterone. This is essentially a hormonal imbalance and it should be dealt with. 

We wrote an article about hormonal balance a while ago. You can read it by clicking HERE

Estrogen and progesterone are the main female sex hormones, whereas testosterone is the main male sex hormone. Naturally, women tend to have higher levels of estrogen and men have higher levels of testosterone, but both hormones are found in men and women. However, when your estrogen levels are too high it can cause various health issues.

In addition to being the primary female sex hormone and being involved in puberty and menstrual cycle, estrogen protects your brain and mood, and it’s also a key player in dealing with blood cholesterol levels.

What Causes Estrogen Dominance?

There are many possible reasons why someone might develop estrogen dominance. Your body might produce too much estrogen on its own or it’s accumulating in your body because of the things you consume or the environment you’re in.

high estrogen levelsOne of the sneakiest causes of hormonal balance are xenoestrogens. What are those, you ask? Xenoestrogens can mimic the effects of estrogen. They are compounds that can be found in all sorts of products starting from household chemicals, laundry detergents to face masks and body lotions, and all sorts of plastic like plastic water bottles, shower gel bottles, food containers and more. 

This means that we really are constantly exposed to harmful substances that mess with our hormones. In addition, medications, some antibiotics and of course hormonal contraceptives or estrogen replacement therapy for women going through menopause can all contribute to developing estrogen dominance. Not to mention obesity and excess body weight. 

Fun Fact: Fat cells produce more estrogen, so it is especially important to maintain a healthy weight and not contribute further to the production of excess estrogen.

Symptoms of Estrogen Dominance

The symptoms of estrogen dominance can vary and they are different for men and women. Let’s look at the most common symptoms of high estrogen levels. 

NB! These are just the potential symptoms of high estrogen levels. Every person is unique and having one or more of these symptoms does not necessarily mean that you have high estrogen levels. In case you’re worried about the symptoms you’re experiencing, make sure to consult with your doctor about them. 

Women:

  • Severe PMS symptoms
  • Irregular menstrual periods, light spotting or heavier bleeding
  • Bloating 
  • Swollen, tender or fibrocystic breasts
  • Low sex drive
  • Weight gain (especially around the hips and waist)
  • Mood swings, anxiety, panic attacks or depression
  • Fatigue, lethargy or difficulty sleeping
  • Headaches
  • Memory issues or difficulty concentrating
  • Cold hands and feet
  • Hair loss
  • Hot flashes

Men:

  • Enlarged breasts
  • Erectile dysfunction
  • Infertility

As we mentioned above, having some of these symptoms is not a sure way of saying that your estrogen levels are too high. If you’ve noticed any of the symptoms mentioned above, make sure to have your doctor do the appropriate tests to see if you have estrogen dominance. 

Having high estrogen levels for a while and leaving it untreated can pave a way to more serious health issues like weight problems, thyroid diseases, breast, ovarian or prostate cancer, blood clots, heart attack or stroke.

How to Fight Estrogen Dominance Naturally?

The most important thing is of course your diet. Your overall health is deeply affected by what you eat and consume otherwise. Ditch soy products like soy milk, tofu and tempeh, meat and dairy that’s been produced with hormones, and foods that have high levels of pesticides. Also, try to switch to natural body, face and household products to minimize the amount of chemicals you’re exposed to. You should keep an eye out for parabens, phthalates

Calcium D-Glucarate Food SupplementEstrogen is processed in your liver, so keeping your liver healthy and properly functioning should be your top priority. Avoid drinking too much alcohol, don’t do drugs (what a shocker, right!) and keep your fat intake at a moderate level. However, make sure you consume high quality and healthy fats like Organic Coconut Oil, extra-virgin olive oil and omega-3 fatty acids from fish, nuts and seeds.

Our Calcium D-Glucarate is designed to help remove toxins and excess hormones from your liver and body. It supports detoxification by bonding glucuronide with waste, toxins and excess hormones like estrogen and flushing waste out of your body more easily.

Furthermore, eating a high-fiber diet helps your body to bind and remove excess estrogen. Fiber will also help to keep you regular as constipation is bad for your hormonal balance. Try eating more whole grains like wheat bran, flaxseeds, more fruits like apples, pears, grapes, berries, and cruciferous vegetables like broccoli, cauliflower, kale and cabbage. You can also add Psyllium Husk to your diet as it provides you tons of fiber and it’s 100% natural. 

To naturally balance your hormones and support estrogen balance, Magnesium Glycinate is another great supplement to add to your diet. Not only is it great for your overall hormonal balance, it also supports your liver in detoxifying excess estrogen from your body.

Likewise, exercise is crucial for your hormonal balance, but it also helps you maintain a healthy weight or lose weight if needed. Remember, the more fat cells you have, the more they produce estrogen in your body. 

The Takeaway

In conclusion, estrogen dominance is definitely a condition that you should pay attention to. It doesn’t matter if you’re male or female, over time, high estrogen levels can cause serious health issues. Our new Calcium D-Glucarate is one of the best natural supplements that you can take for removing excess estrogen and other toxins from your body.

Even if you haven’t been diagnosed with high estrogen levels, leading a healthy lifestyle and avoiding certain compounds will benefit your health and promote your hormonal balance. Doing a few changes here and there might be annoying at first, but you’ll be investing that time and energy into your own health and wellbeing. 

Click HERE to buy our all natural & superior potency Calcium D-Glucarate capsules.

Supplements To Help You Quit Smoking

natural ways to quit smokingWe all know that smoking is one of the biggest risks you can impose on your health. Unfortunately, nicotine is highly addictive and a lot of smokers out there find it too difficult to quit because of the withdrawal symptoms and a severe habit.

Smoking usually starts because of seemingly innocent reasons – wanting to fit in as a teenager or a college student, not wanting to miss out socially or being stressed at work or because of difficult relationships. However, addiction will sneak up on you very easily and getting rid of it is going to be a long journey requiring some serious effort.

Nonsmokers might find it very hard to understand the addiction. In contrast, if your family member or loved one is struggling, you should keep an open mind and a calm approach, because they need all the help and support you can provide.

Increased Health Risks Of Smoking

Around 480,000 deaths in the United States are caused by smoking every year. This is 1 in every 5 deaths. Smoking causes even more deaths every year than HIV, alcohol or drug use, traffic collision injuries and firearm-related incidents all combined. (Source)

Smokers are at a much higher risk of developing heart disease like coronary heart disease, stroke, damaged blood vessels, blood clots and high blood pressure.

how to stop smokingFurthermore, smoking damages your lungs and puts you at a risk of respiratory diseases like chronic bronchitis, lung cancer, asthma and chronic obstructive pulmonary disease (COPD).

Sad fact: smokers are about 12 times more likely to die from COPD than nonsmokers.

And of course the most feared disease of them all – cancer. Not only does smoking increase the risk of developing lung cancer by 25 times, it can cause cancer in almost all parts of your body.

It’s especially important to quit smoking if you’re a woman. Not only when you’re pregnant, but also when you’re already trying to conceive. If you’re a smoker, you’re at a higher risk of developing different issues like premature birth, ectopic pregnancy, membrane ruptures and an early separation of placenta.

You’re also more likely to have a miscarriage, stillbirth and at a higher risk of birth defects and sudden infant death syndrome. Keep you and your (future) baby safe and seriously consider all of the risks associated with smoking.

How To Quit Smoking & Treat Withdrawal Symptoms

Nicotine addiction is both physical and mental. Pulling through the physical withdrawal symptoms requires a very strong mindset. Nevertheless, the longer you’ve steered away from cigarettes, the easier it will get to manage those cravings and over time your withdrawal symptoms will get smaller and smaller.

Exercise

If you’ve developed a strong smoking habit, it will be very hard to figure out ways to do with that time instead. Try to get your mind off of smoking as much as possible. Studies have shown that all types of exercise (from yoga and Pilates to HIIT workouts) have positive effects on reducing your cravings to smoke.

smoking cessationNot only are you keeping yourself occupied, you’re actively helping your body to get rid of the toxins you’ve put in it. You’ll also feel that you’re not out of breath every time when taking the stairs or running to catch the bus, because your body is getting used to the physical activity.

If you’re used to having a cigarette after a meal, when driving your car or drinking coffee or alcohol, it is extremely important for you to replace your smoking habit with a healthier one. Try walking up and down the stairs for around 5 minutes, or go for a quick walk. This helps to distract your mind, reduce cravings and also get in a small workout!

Another tip is to practice deep breathing whenever you feel a craving. Some studies have shown that if you do it every 30 minutes, you’ll feel less cravings to smoke and it helps you manage withdrawal symptoms like irritability and anxiety.

Diet & Supplements

Healthy and balanced diet is extremely important if you’re trying to quit. Smoking reduces the amount of nutrients in your body, which in the long run can be very dangerous.

Fun fact: Meat can make cigarettes taste better. On the other hand, fruits and vegetables make cigarettes taste a lot worse, so try incorporating more fresh foods into your diet.

black currant oilAdding foods high in antioxidants to your diet is crucial. Antioxidants help fight free radicals and prevent further cell damage in your body. Cell damage leads to premature aging, but also makes your body more susceptible to harmful cell growth. You should also eat plenty of foods containing vitamin C like bell peppers, citrus fruits, tomatoes, blackcurrants and more.

Some of the foods that contain high levels of antioxidants are dark leafy greens, blueberries, carrots, eggplant, broccoli and many more. You can also add high antioxidant supplements to your diet like CoQ10, Black Currant Oil, Lycopene, Borage Oil, Olive Leaf Extract or Organic Ceylon Cinnamon to boost your healing process even more. These supplements will help prevent DNA damage and give your body lots of nutrients.

Tip: If you feel that drinking coffee is a huge trigger for you, try replacing it with green tea. It’s high in antioxidants, makes your metabolism work faster and gives you energy!

Another great supplement is our Lung Support 30-day detox program. It’s designed to help cleanse your lungs from waste caused by smoking, environmental toxins and air pollution. In addition, it helps reduxe inflammation and production of mucus. Say hello to comfortable breathing again!

Furthermore, as we already mentioned, smoking puts you at a much higher risk of developing heart disease. If you already struggle with any, supplementing with high quality Citrus Bergamot, Berberine, Organic Ceylon Cinnamon or CoQ10 will help protect your heart.

But what about stress, anxiety and irritability? Our Holy Basil will take care of all that. Also, take Magnesium Glycinate to help manage stress even better and get a good night’s sleep. These are also great if you’ve started doing more exercise after quitting – they help your body adapt to stress and Magnesium (but also Electrolytes!) will help reduce muscle soreness and promote recovery.

pineapple enzymeTo get rid of the mucus and coughs that might’ve been worrying you, supplementing with Bromelain is a great way to naturally cleanse your body and reduce inflammation.

And if you’re feeling tired all the time (this is a common withdrawal symptom!), start your day by taking a few MCT Oil capsules. These will give you instant energy, because those fatty acids will be immediately burned for energy and not stored as fat.

Likewise, there are plenty of small tricks to get you off of cigarettes. Download an app where you can track all the money you’ve saved since you quit, and track the days for how long you’ve been cigarette free. Try to pay more attention to what’s around you and enjoy life without the need to smoke cigarettes.

To conclude, nicotine addiction is a serious issue and should not be taken lightly. Make the decision to quit now and use everything in your hand to get rid of it. You and your loved ones will all win. The trick is to be positive, make a proper plan (and stick to it!) and remove all tobacco products from your life.

If you have quit smoking successfully, share your best tips and tricks in the comments!

5 Supplements To Boost Your Energy Levels

5 Supplements To Boost Your Energy LevelsWe already know all the basics to maintain high energy levels while living our busy lives. In theory: eat nutritious foods, exercise regularly and get enough sleep. However, the reality is that it might not be enough.

There’s always so much to do, but never enough time or energy. Instead of reaching for that cup of coffee every time you’re feeling tired, we have a few supplements up our sleeve that will do the job (and maybe even better!).

Here are 5 food supplements to naturally combat fatigue and boost your energy levels:

MCT Oil

MCT OilMCT stands for medium chain triglycerides aka medium chain fatty acids. Your body can digest MCT’s a lot quicker than any other type of fat. They’ll go directly to your liver where they will immediately be used for energy. Here’s a blog post about the differences between MCT oil and coconut oil.

To get that bulletproof coffee effect, take your MCT softgels with a cup of coffee. Instant energy is guaranteed and you’ll power through the day with no effort.

CoQ10

CoQ10Coenzyme Q10 aka CoQ10 is used in your cells to produce energy that’s necessary for cell growth and maintenance. If your body is not producing CoQ10 properly, not only does it speed up the aging process, you may start feeling tired and fatigued all the time.

With age, certain diseases or taking some prescription drugs may lower your natural CoQ10 levels. Adding a high quality CoQ10 supplement to your diet can help increase your energy and stamina. Plus, it can boost your cognitive awareness too!

PS! Your body absorbs CoQ10 best with a fat containing meal. Take it with MCT Oil for best results.

Magnesium Glycinate & Electrolytes

magnesium glycinateMagnesium supports the energy production in your body by activating adenosine triphosphate (ATP) that helps fight fatigue. Magnesium Glycinate is hands down the best form of magnesium that you can take.

The essential mineral magnesium and the amino acid glycine create a strong bond, and glycine will help magnesium be absorbed better by your body. Furthermore, the added glycine has also benefits on sleep efficiency, cognitive awareness, attention and memory.

Another great supplement to boost your energy levels is Electrolytes. It has lots of different minerals and nutrients, including magnesium, that help fight fatigue. Fluid and electrolyte loss in your body can leave you feeling tired, especially after exercise or during menstruation.

Green Coffee Bean Extract

green coffeeWe all know someone who says how they can’t function before they have their first cup of coffee in the morning. But what if you don’t drink coffee? Green Coffee Bean Extract is the perfect solution for that. 

Green coffee beans are regular coffee beans that haven’t been roasted yet. This means that you’ll get all the energy, and a high amount of a chemical called chlorogenic acid that has all sorts of amazing health benefits. Also, no need to worry about the coffee breath! Read our blog post about green coffee HERE

Take Green Coffee Bean Extract 30 minutes before a meal for the best results. This way it will also help manage your blood sugar levels, so no more feeling tired and sluggish after eating a hearty meal.

Holy Basil Leaf Extract

Tulsi Leaf ExtractHoly Basil is an all-round supplement you can use to fight stress and fatigue. It’s especially great if you’re going through a mentally and/or physically challenging period, because it helps your body to adapt to stress. It supports brain function and mental alertness, and helps you feel relaxed and refreshed in no time.

Holy Basil contains a fat soluble vitamin K, which is a key player in promoting brain function. Take it with a fat containing meal or with a healthy fat supplement like our MCT Oil for maximum absorption.  

Bonus: Biotin

Biotin converts the food you eat into usable energy and supports your metabolism. Your skin, hair and nails need energy for growth as well. If you’ve noticed that your skin has been looking dull and your hair and nails breaking all the time, your body probably isn’t getting enough energy that it needs.

Some medications can affect your body’s biotin levels, so adding it to your diet may be exactly what your body needs. But first make sure to consult with your doctor!

What are your favorite tips and tricks to combat fatigue and boost energy?

Stress Can Kill You

stress managementAll of us have experienced stress at some point in our lives, some of us more, some of us less. But there’s a reason why stress is called The Silent Killer. Excessive and chronic stress may lead to serious health problems and drastically reduce the quality of your life.

In this blog post we’ll talk about what is stress, why and when is it important to manage stress and how can you do it. Keep reading.

What Is Stress?

Stress is a normal reaction that we all experience. Some of us are stressed at work or because of a tragic incident, whereas others barely ever feel stressed out. Even noise and big crowds can make some people feel stressed. All of us are differently affected by stress, but it happens to everyone.

stress Feeling moderate stress from time to time is a completely normal thing. It can even be positive and motivate us to work harder or keep us more alert. However, when it becomes a chronic occurrence then it’s time to change something.

We talked a little bit about stress in our hormonal balance blog post. Your adrenal gland produces a hormone called cortisol. It is also known as the stress hormone because it regulates your body’s reaction to mental and physical stress.

When you’re in a highly stressful situation, your body will start producing more cortisol to deal with the ‘threat’. After this your cortisol levels should go back to normal. If that doesn’t happen and your cortisol levels are constantly high, you’re being exposed to a number of health risks like inflammation and premature aging.

Chronic stress puts a lot of strain on your body and mind and can affect all sorts of physical and psychological processes. Most common symptoms of stress are headaches and chest pain, problems with memory and concentration, fatigue, allergies, high blood pressure, but also anxiety and moodiness. Furthermore, constant stress may lead to heart disease and mental illness.

How To Reduce Stress?

There’s no way to ignore occasional stress. Rather, pay attention to your body and mind. How you react to different situations and how are you really feeling. Here are our top tips on how to manage and reduce stress in your life:

1. Give yourself some quiet time

If you’re constantly feeling stressed by everything and everyone around you, start (or end) your day away from all the distractions. Find yourself at least 15 minutes a day to relax – meditate, pray or just be alone in silence to gather your thoughts.

If you start your day in a relaxed state, it will carry you throughout the day. Don’t underestimate the value of starting and ending your day right and what it can do to your health.

2. Get Moving

stressDid you know that exercise has been proved to reduce stress? Even if you don’t have hours to spend at the gym, go for a brisk walk or find some free workout videos on YouTube – there are a lot of those available by the way! Better yet, find a sport that you really enjoy doing. It can be hiking, swimming, snowboarding, basketball, a Pilates class or whatever you like.

Physical activity helps you clear your mind and has so many amazing benefits for your health. It reduces the risk of heart diseases, regulates hormones, elevates your mood and helps reduce anxiety.

3. Get Enough Sleep

You’ve probably heard this one a lot. Getting enough sleep can be quite a bit of an effort. All of us have so many responsibilities that need to be taken care of, and often we disregard the need for good quality sleep.

On the contrary, you’ll be ready to roll when you’re well rested. When you’re tired, you’ll lack of energy and will most possibly feel sluggish, even irritated and not at your best. Make sure to sleep at least 7 to 9 hours each night.

If possible, go to bed and wake up at the same time every single day to really get into a good routine. Our bodies like to work in a stable rhythm, and messing your whole routine up is a lot easier than it seems.

4. Organize

how to reduce stressMake a schedule and prioritize what you need to be doing. This helps you to stay on top of your responsibilities and feel less stressed out when you have a lot going on. And do not procrastinate! Instead of feeling bad that you’re procrastinating, start doing!

This also goes for the previous point about getting enough sleep. Be organized about your sleeping schedule and make it one of your top priorities.

5. Take A Break

Get away from your computer, look out of the window, have a brisk walk or just a nice cup of coffee – whatever floats your boat. If you find yourself feeling stressed, take a quick break to relax and unwind. Even 5 minutes away from your work desk can do wonders.

6. Nutrition

Eating healthy and nutritious food provides your body a lot of nutrients that play an important role in managing stress. Good quality carbs and proteins, fresh fruits and vegetables are a great source of stress relieving nutrients.

Moreover, healthy diet removes waste and toxins from your body, makes your immune system stronger, improves mood and brain functioning and of course helps manage weight and reduce the risk of heart diseases.

Tulsi Leaf ExtractAvoid processed and fast foods, excess alcohol and drugs to stay healthy and stress free. All of these will deplete your body of beneficial and essential nutrients.

Adding natural remedies like food supplements to your diet is a great idea if you’ve been feeling stressed for a longer period of time or when there’s a stressful situation ahead. Our Holy Basil Leaf Extract is your new go-to supplement to reduce mental and physical stress. It’s been used in the Ayurvedic medicine for centuries because of its protective properties against health problems stemming from stress.

In addition, supplementing with Magnesium and Selenium can be helpful in combating excessive stress as well. These essential nutrients are key players in regulating your hormones and reducing stress, irritability and fatigue.

7. Control Your Emotions

Try to stay positive. It’s so important that you try to see the sunshine even during the ugliest day. Laugh a little, have some fun and enjoy the small things in life. Don’t sweat the small stuff like sitting in traffic or dealing with an annoying neighbor. Take control of your own emotions and reactions and you’ll soon notice how things don’t seem so bad at all.

To Conclude

We can’t avoid stress, but we can learn how to manage it to live a happier and healthier life. We hope that these small but powerful tips will help you deal with stress better as well. What are your top tips to reduce stress in your life? Let us know in the comments!

Click HERE to learn more about our new Holy Basil Leaf Extract.

Hormonal Balance: What, Why and How?

hormonal balanceMost of us have heard about hormones and the importance to keep them balanced. But what are hormones exactly? Why is hormonal balance important? And how can you do it? Let’s find out!

What Are Hormones?

Your body consists of many different types of hormones that all have their purpose. To put it simply, hormones act as messengers in your body that control major important bodily functions. Hormones help communicate signals between organs and tissues that makes your body act a certain way – this includes physical and mental processes.

Hormones are part of the endocrine system and the endocrine glands produce hormones. Some of those glands are: adrenal, hypothalamus, pancreas, parathyroid, pituitary, pineal, thyroid, thymus and gonads (ovaries and testes).

The most commonly known hormones are:

    • Testosterone, estrogen and progesterone – testosterone is the male sex hormone and estrogen and progesterone the female sex hormones;
    • Cortisol – a k a the stress hormone that regulates how your body responds to physical and mental stress;
    • Adrenaline – another stress hormone that helps your body respond to stress;
    • Ghrelin – this is the hunger hormone that sends signals to your brain when your body needs more food for energy;
    • Insulin – helps move sugar into cells where it can be used as a fuel for energy;
  • Melatonin – helps you sleep better because of its increased levels when it’s dark.

Why Is Hormonal Balance Important?

We partly answered this question in the last paragraph, but let’s clear it up a little. Hormones regulate your body’s functions. When your hormones are properly balanced, your body should work like a charm. The cooperation between different hormones in your body is crucial for hormonal balance.

However, when your hormones are imbalanced, there’s too much or too little of some hormones in your body, it can cause serious health problems that might actually need medical intervention. This happens because your body can’t or will falsely send out signals to your organs and tissues that ultimately has negative effects on your health and well being.

Some of the symptoms of hormonal issues include:

    • Fatigue or difficulty sleeping;
    • Muscle weakness and pain;
    • Different skin problems like rashes, acne or dry skin;
    • Hair loss;
    • Changes in heart rate and blood pressure;
    • Weight gain or sudden weight loss;
    • Digestive issues, bloating, chronic constipation or diarrhea;
    • Changes in appetite or thirst;
    • Decreased sex drive, erectile dysfunction and infertility;
    • Stress, depression, irritability and anxiety;
  • Bad PMS and menopause symptoms, breast tenderness.

Usually the symptoms from hormonal issues are revealed over time. If you’ve noticed that for a prolonged period of time you’ve been struggling with some of the symptoms we covered above, or there’s some other chronic issue that you can’t find an answer to, make sure to see a doctor who can take further tests from your saliva, blood or urine.

How To Balance Your Hormones?

The first thing to start with is a proper review of your habits and lifestyle. You should eat a healthy and balanced diet consisting of greens, protein and healthy fats.

hormonal balance

It is normal that when you age, some hormones start to act differently as well. For example women during menopause, puberty, being pregnant, giving birth and breastfeeding or during menstruation all go through natural periods of hormonal imbalance. So ladies, if you’re reading this, make your life easier and provide your body the nutrients and exercise it needs.

For example, some fats like Black Currant Oil and Borage Oil contain a high amount of gamma linolenic acid (GLA) that is an essential fatty acid and such a helpful way to balance hormones naturally. Also, GLA may help support your adrenal gland activity (Source), and another study showed that MCT Oil can be a great way to promote insulin sensitivity (Source).  

Holy Basil Leaf Extract also helps regulate your hormones, including the stress hormone called cortisol. Thus it promotes hormonal and mental balance. In addition, Calcium D-Glucarate is amazing for those struggling with high levels of estrogen as it helps your liver remove the excess estrogen from your body.

Furthermore, studies have shown that consuming a proper amount of protein helps inhibit the hormone ghrelin that we mentioned above. If you eat enough protein, you’ll feel satisfied longer and your body won’t start sending signals about being hungry too early. (Source)

And of course you know that a healthy lifestyle includes regular physical activity as well. I know, I know! It’s boring and tiring and who has the time anyway?! But even walking every day will help! Or go for a swim, hike, run, or pump some iron at the gym. Switch it up if you feel that you need some variety, so you wouldn’t get bored of it. Exercising regularly helps reduce high insulin levels and increase insulin sensitivity (Source).

Another common cause of hormonal imbalance is being overweight. Therefore, it is so important that you move regularly and avoid processed and sugary foods. Not to mention, they deplete your body of Magnesium, which has an important role in regulating hormones. For instance, magnesium has shown to help with melatonin production, so you could sleep better, and lower cortisol a k a the stress hormone in your body as well (Source)! Another good source of magnesium is our Pumpkin Seed Oil.

hormonal balanceEven more, stress can be a symptom of hormonal imbalance, but also the cause of it. If you’ve noticed a big pimple on your face right before an important meeting or event, or feel so irritated after working 60 hour weeks for two months then it’s time to take some time for yourself to just relax and destress.

Selenium has also been shown to play an important role in supporting thyroid health. Selenium helps reduce inflammation in your thyroid and reduce the risk of hypothyroidism (Source). It protects your thyroid gland from abnormal enlargement (Source) and is said to be an essential mineral to support thyroid health, prevent thyroid diseases and promote overall well being (Source). You can read more about Selenium from this blog post.

The Takeaway

I think we can all agree that hormonal balance isn’t just another health fad, but a serious issue that should be dealt with. Start with prevention by exercising regularly, eating a healthy, balanced diet, and don’t forget to destress and relax.

I also mentioned some of our natural food supplements that all have a way to promote hormonal balance. Those were Holy Basil Leaf ExtractCalcium D-Glucarate, Black Currant Oil, Magnesium, Borage Oil, Selenium, MCT Oil and Pumpkin Seed Oil. Click on the links to read more about them and see what would work best for you!

However, if you already suspect there might be a serious hormonal imbalance in your body, please make sure to see your doctor and get all the necessary tests done. This is the only way to determine what might be the issue and how it could be solved.

Click HERE to shop all of our hormonal balance natural food supplements!

3 Signs That You Might Have Magnesium Deficiency

What is Magnesium?

magnesium deficiency

Magnesium is a chemical element, an alkaline earth metal that looks like a shiny silvery-white solid. It’s a strong metal and has almost the same density as aluminum which means that it’s strong but lightweight. It is the ninth most abundant element in the universe, eighth most abundant element in the Earth’s crust and eleventh most abundant in human body by weight!

 

Magnesium Health Benefits

Magnesium is an essential mineral that is found in your body, it’s also present in many foods. Did you know that magnesium is found in over 300 enzymes in your body? It is essential for all those hundreds of enzymes in your body to function properly and many of them involve energy metabolism. 

magnesium deficiency

Magnesium supports energy production in your body by activating adenosine triphosphate (ATP) that helps fight fatigue. The mineral is present in all cells in all living organisms – pretty cool, huh? 

Magnesium is critically important for the normal functioning of cells, nerves, muscles, bones and your heart. It is used to relax your mind and body, and to promote a good night’s sleep. And we all know that getting proper sleep is one of the most important things you can do to your health. Since Magnesium has a relaxing effect, it can even help with digestion. Plus, it relieves muscle aches and spasms.

 

Why Is Magnesium Deficiency a Thing?

Some studies have shown that less than 60% of adults in the United States get an adequate amount of Magnesium in their diet. Keep in mind that an adequate amount is not the Recommended Dietary Allowance (RDA) of magnesium. It is thought that less than 30% of adults in the United States consume the Recommended Daily Allowance of magnesium. (Source) It looks like magnesium deficiency really is a thing!

The Recommended Dietary Allowances for Magnesium are: (Source)

Age Male Female Pregnancy Lactation
Birth to 6 months 30 mg* 30 mg*
7–12 months 75 mg* 75 mg*
1–3 years 80 mg 80 mg
4–8 years 130 mg 130 mg
9–13 years 240 mg 240 mg
14–18 years 410 mg 360 mg 400 mg 360 mg
19–30 years 400 mg 310 mg 350 mg 310 mg
31–50 years 420 mg 320 mg 360 mg 320 mg
51+ years 420 mg 320 mg

*Adequate Intake (AI)

The issue is not always getting enough magnesium in your diet – there are many factors that can in fact aid in the loss of magnesium that’s already in your body. You’ll probably experience the loss of magnesium when sweating and ladies will experience this on their period as well. Stress is another huge factor that can make your body dump magnesium, as well as consuming processed and sugary foods. Not only are processed and sugary foods basically without any nutrients, they will also deplete your magnesium levels. (Source)

 

Magnesium Deficiency Symptoms

We mentioned earlier that magnesium is found in over 300 enzymes in your body. Now imagine that your body is not getting all the magnesium it needs. After a while you would probably notice some annoying symptoms telling you to get more magnesium ASAP.

So how do you know if your body is low on magnesium or that you might have magnesium deficiency? Although you could visit your doctor and let them assess magnesium levels in your blood, saliva or urine, it is not a sure way to tell if you really are magnesium deficient. Most of the magnesium in our bodies is found in cells and bones. But, there are some symptoms that might hint to a magnesium deficiency:

 

1. Muscle Cramps & Aches

magnesium deficiency

One of the most noticeable symptoms of magnesium deficiency is experiencing muscle cramps and aches. Magnesium is a key player in neuromuscular signals that are responsible for muscle contractions. Therefore, if you’re not getting enough magnesium, your muscles can’t relax properly and can start to ache. Another indicator that you might have magnesium deficiency is feeling constant weakness in your muscles or even experiencing severe muscle spasms that feel like you can hardly move. (Source)

PMS (premenstrual syndrome) symptoms such as muscle cramps can also be relieved by magnesium. To get the full benefits of magnesium, you should start taking it early on to let your body load up on magnesium in time.

 

2. Digestive Issues

magnesium deficiencyHaving trouble pooping lately? Been experiencing constipation? This might be caused by low levels of magnesium in your body. Some studies have shown the association between low magnesium intake and increasing prevalence of constipation. Because of magnesium’s ability to relax your muscles and therefore prevent muscle aches and cramps, it does the same thing with the muscles in your digestive tract and intestinal wall. (Source)

Magnesium also helps to neutralize stomach acid that’s needed for proper digestion of consumed food. As we mentioned earlier, eating processed and sugary foods will deplete your body from magnesium. In addition, these foods are hard to digest and when your body doesn’t produce enough stomach acid, it will be even harder!

 

3. Anxiety & Insomnia

Not only does magnesium help with relaxing your body, it can also relax your mind. Magnesium regulates hormones that calm your brain, therefore help you relax. If your brain can’t relax properly, you might experience restlessness, racing thoughts, irritability and insomnia. Magnesium plays a key role in the production of serotonin in your body, also known as the happy hormones.

magnesium deficiency

Some studies have shown that when supplementing with extra magnesium, patients were able to fall asleep quicker, their sleeping time and sleep efficiency increased. Magnesium is also important for the production of the hormone melatonin that helps maintain your body’s circadian rhythm. Your body will produce more melatonin when it’s dark outside and therefore induce sleepiness. Another important role for magnesium is lowering your body’s cortisol levels. Cortisol is known as the stress hormone, it controls how your body responds to stress and anxiety. (Source)

 

How to Get Enough Magnesium?

Magnesium Rich Foods

If you’re eating clean and getting enough leafy greens in your diet, chances are that you’re already getting some magnesium. But for example working out or having too many cheat meals may factor in the loss of magnesium from your body.

Foods high in magnesium: (Source)

magnesium deficiency

  • Whole Wheat (160mg per cup)
  • Spinach (157mg per cup of boiled spinach)
  • Quinoa (118mg per cup of cooked quinoa)
  • Almonds (80mg per ounce)
  • Cashews (74mg per ounce)
  • Black Beans (60mg per cup)
  • Edamame (50mg per half a cup of shelled, cooked edamame)
  • Peanuts (49mg per 2 tablespoons)
  • Tofu (37mg per half a cup)
  • Sesame Seeds (32mg per tablespoon)

 

Supplementing with Magnesium

It’s reasonable to keep an eye on how your body is feeling to assess the need for some extra magnesium. If you’ve been noticing muscle aches and spasms, experience really bad PMS symptoms, feel anxious and can’t sleep or even have trouble with digestion, then supplementing with magnesium could help you out and relieve the symptoms.

magnesium deficiency

Magnesium is available on the market in many different forms – most commonly magnesium oxide, magnesium citrate, magnesium chloride, magnesium glycinate and magnesium oil for external use. Some studies have shown that magnesium in citrate and chloride forms is absorbed better by your body than magnesium oxide or magnesium sulfate. (Source) It is not known if magnesium oil will actually improve your body’s magnesium levels, but it is a safe alternative for people who can’t take magnesium supplements internally.

One of the best-absorbed forms of magnesium is magnesium glycinate. Magnesium glycinate is made of the essential mineral magnesium and a non-essential amino acid glycine. The added glycine is an efficient carrier of minerals. Magnesium and glycine will stay together while travelling through your intestines. Your body will absorb magnesium through the same channels that the added glycine uses. (SourceThus, you’ll get the most out of the magnesium you’re consuming. Since magnesium and glycine have such a great bond, the magnesium won’t be left behind to upset your stomach. This is an issue that some other forms of magnesium have.

 

Conclusion

In today’s world getting enough magnesium is a problem. Most of the adult population doesn’t get enough magnesium in their diet. However, there are other factors at play – for example food consumption, activity levels and more.

If you’ve been noticing any symptoms we covered earlier above, you could possibly benefit from supplementing yourself with magnesium. Our Magnesium Glycinate supplement is an ideal way to do this – Magnesium Glycinate is easier on your stomach and is widely known for being one of the best-absorbed forms of magnesium! It is always recommended to discuss with your healthcare professional about your personal needs.

We hope you enjoyed this blog post and found some useful information from it. Don’t forget to stay healthy, active and happy!

 

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