Inside the body, calcium has a greater function than simply building and maintaining bones. Did you know that calcium is a key component to building blood vessels, and is also important to reducing symptoms and risks for Type 2 diabetics? Not only is calcium required for internal health, chronic low levels of calcium in the body are linked to depression in women, and exacerbation of pre-menstrual syndrome irritability and moods. Estrogen is related to calcium production, and some studies have shown improvement with diet and supplementation. The average recommended amount of calcium for adults is approximately 1,000 mg. per day.
Target Foods: Milk, kale, yogurt, bok choy, broccoli, okra, and almonds.
Without sufficient amounts of iron in your body, cells lose the ability to transport oxygen and build strong muscles. Not only is iron a little more difficult to acquire from dietary sources (particularly for vegans or vegetarians), but there are certain health conditions that can actually impair the absorption of iron into the body, including thalassemia, sickle cell disease, and certain types of cancer. Eating fruit with your iron supplement, or adding honey or molasses to high-iron foods can aid in absorption, according to the Iron Disorders Institute. Problems with iron deficiency are more prevalent in women than they are in men. Symptoms of low iron can include depression, fatigue and lethargy. The recommended amount of iron per day for women is 18 mg., and men should average 8 mg. per day.
Target Foods: Spinach, seafood, beef, chicken, pork and legumes. A multivitamin like Advanced Immune Defense™ can help bridge the gap between daily dietary nutrition, and the vitamins and nutrients your body needs to help stay active, energetic and healthy.
Next time you are at the doctor’s office, review your supplement needs with your primary care advisory, and share Advanced Immune Defense™ on our website, to see if our daily multivitamin is right for you.
Summertime offers us a wealth of choices for fresh produce, and buying foods in season provides optimal flavor and lower prices. Visit farmers markets and roadside stands or even your local supermarket for healthy fruits and vegetables that are perfect for summertime meals and snacks. Some of the best at this time of year are summer squash, broccoli, cauliflower, corn, apples, pears, plums, grapes, strawberries and melons.
Have you ever tried frozen grapes on a hot summer day? They’re sweet and refreshing, and so good for you! Here are some more summer treats that offer health benefits along with great taste.
- Sweet summer corn contains the antioxidants lutein and zeaxanthin, which can help to protect your eyes from the sun’s damaging rays.
- Watermelon is about 90% water and helps to keep you hydrated while satisfying hunger with minimal calories.
- Tangy and refreshing, raspberries are a great source of dietary fiber and they contain pectin, which helps lower cholesterol.
- Tropical fruits contain vitamins, antioxidants and enzymes. Pineapples contain bromelain, an enzyme that helps to digest proteins. Oranges are a good source of potassium, which can lower the risk of high blood pressure, stroke and heart disease.
- Cauliflower is the new superstar in healthy foods. You’ll find it in everything from cauliflower fried “rice” to cauliflower pizza dough, and pureed, it’s a wonderful substitute for mashed potatoes.
- Iced coffee. Yes, really. While caffeinated beverages act as diuretics and in quantity can lead to dehydration, a single cup of coffee each day may reduce the risk of developing non-melanoma skin cancer by about 10%. And a frosty glass of iced coffee on a hot day is heavenly.
- When grilling burgers, try using lean ground meat and whole wheat buns; add unexpected toppings such as guacamole, pineapple slices and feta cheese. These substitutions can reduce fats which require more energy to digest and lead to increased body temperature.
- Instead of meats, there are other wonderful sources for proteins such as nuts, seeds, sprouts, beans, soy products, yogurt and cottage cheese.
- Adult beverages seem to go hand in hand with summer parties, but alcohol is a powerful diuretic. Alternating drinks with water or fruit juice can prevent dehydration.
Here’s to summer fun and great seasonal foods. Bon appetit!
Symptoms of dehydration include:
- Bad breath
- Muscle cramps
- Fever and chills
- Food cravings (for salt and high carbohydrate foods)
Drinking too much water can also have a compounding negative health effect for your body. Over hydration may seem less of a health concern, but it can be a problem for individuals who are dieting, and using water as an alternative to healthy snacks and meals. The general rule is to not drink more than one liter per hour of water (or other hydrating beverages) to avoid placing additional stress on kidneys and other vital organs.
Symptoms of over hydration include:
- Nausea and vomiting
- Confusion or disorientation
An important fact to remember is that, while hydration does aid as an appetite suppressant, over hydration can lead to a dangerous drop in normal electrolytes (sodium level) called hyponatremia in the body, which if left untreated, can cause seizures, muscle weakness, unconsciousness and coma.
How much is enough?
In an average climate (non arid) and for normal, daily activities, the average male requires 13 cups of plain water for health and wellness, or approximately three liters per day. The average healthy adult woman requires nine cups of plain water, or roughly 2.2 liters per day for adequate intake (AI), according to the Institute of Medicine.
Tips to Make Daily Hydration Easy
Consider purchasing new, non-plastic reusable water containers (glass or medical grade aluminum) for work, at home and for the gym. Having an ample supply of safe water containers is not only better for the environment, it is convenient for people with busy schedules. Hydrate on-the-go while driving to work, watching television and especially when exerting yourself, as your body displaces fluid volume faster when engaged in aerobic exercise.
There are several free apps that you can download to your smart phone to help you train healthy hydration into your day. Improve your personal health and wellness by starting a healthy new habit of routine hydration. Individuals with health concerns should also consult regularly with their family physician to monitor unique hydration needs.
Looking for a way to supplement your antioxidant support, with a refreshing citrus berry flavor? Learn more about Glutathione Rapid Boost™. For a limited time, American residents can also request a free sample here.