Protect Your Baby with Prenatal Vitamins

By Marcelina Hardy, Staff Writer on Friday, July 22, 2011

Parents start saving money for children years before they're born so why shouldn't mothers be thinking about prenatal vitamins? Find out what to be looking for when determining which prenatal vitamin is perfect for you and your future child.

Are you trying to conceive or already pregnant? You'll have to make many decisions in your child’s life, even before he is born and the very first one is which prenatal vitamin you will take before, during and after your pregnancy.

The Importance of Prenatal Vitamins
Prenatal vitamins are crucial in the healthy development of your unborn baby. It supplements your diet and ensures that you're providing all of the vitamins you and your fetus needs. Not taking prenatal vitamins could have detrimental effects such as spina bifida, which is the non-closure of the spine - leading to the exposure of nerves and possible paralysis, incontinence and mental retardation^[1].

Since spina bifida develops in the first 28 days after conception, taking prenatal vitamin with folic acid before you become pregnant can help prevent this birth defect, however, if you just found out you're pregnant and haven’t taken any prenatal, you still have time to protect your baby. Begin taking it as soon as possible and discuss any concerns you have with your doctor.

What to Look for When Choosing a Prenatal
Since this is the first major decision you'll make for your child’s benefit, it’s good to know all of the information necessary to choose the best prenatal vitamin. As mentioned, you'll need a vitamin that has folic acid, but you need to have enough of it.  Make sure you're getting 800 micrograms before pregnancy and 1000 micrograms every day during pregnancy, according to the Institute for Clinical Systems Improvement.

For other dosages, WebMD advises that prenatal vitamins should contain at least 400 IU of vitamin D, 200 to 300 mg of calcium, 70 mg of vitamin C, 3 mg of thiamine, 2 mg of riboflavin, 20 mg of niacin, 6 mcg of vitamin B12, 10 mg of vitamin E, 15 mg of zinc and 17 mg of iron.

Important Facts on Supplements for You and Baby
1.  More Isn’t Better
While you want to make sure that you get all of the vitamins and minerals you need for yourself and your future baby, don’t overdo it. You can also harm the fetus if you take too much. For example, overdosing on vitamin A could cause birth defects^[2], so never take more than 10,000 IUs a day. When taking prenatal vitamins, you should avoid taking any other supplements, according to the American Pregnancy Association^[3].

2.  Prescription Isn’t Better Than Over the Counter
Also, don’t believe that prescription vitamins are better than over the counter. Many times, obstetricians prescribe prenatal so that the insurance company picks up the cost. What matters is that you take a prenatal that with essential vitamins and nutrients.

3.  Your Body Still Needs Healthy Food
Now, don’t rely on your prenatal for everything your body needs. You must still eat a healthy diet, with an adequate amount of calcium. No prenatal has enough calcium, so you need to compensate by consuming dairy products.

4.  What About DHA?
DHA is a hot topic among expectant mothers, should you or shouldn’t you take it? DHA is an important fatty acid that aids in brain development and the neurological development of the baby. Studies conflict on whether it makes children smarter.

In one study discussed on WebMD^[4], mothers who had high levels of DHA in their blood at delivery had children with longer attention spans at age two and babies in the first six months were two months ahead in development compared to those who were born to mothers with lower levels of DHA.

However, the New York Times^[5] reported that in a study published in The Journal of the American Medical Association, DHA had no significant cognitive benefits. Therefore, the choice is yours on whether or not to take this supplement. If you do choose to, know that you can find prenatal vitamins with DHA included, which means you take one pill and you're done.

Talk to Your Doctor
Always talk to your doctor about your choice in prenatal vitamins. You want to make sure you choose the best one for you and your baby’s health during this critical time.
 

Sources

1. ^[1] - Pregnancy and prenatal vitamins, Health and Pregnancy, WebMD
2. ^[2] - Prenatal Vitamins, Pregnancy & Childbirth, About.com
3. ^[3] - Prenatal Vitamins, American Pregnancy Association, AmericanPregnancy.org
4. ^[4] - Advanced Attention Span in Babies Whose Mothers Eat More Essential Fats, Health and Pregnancy,WebMD
5. ^[5] - Fish Oil Use in Pregnancy Didn’t Make Babies Smart, The New York Times

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The Best Supplements for Hair, Skin and Nails

By Katie Webb, Staff Writer on Tuesday, July 19, 2011

Sure there are a lot of hair, skin and nail vitamins on the market now but knowing which ingredients to look for can save you time, money and frustration.

Environmental stressors can really take a toll on vital looking hair, skin and nails.  Smoke, sunlight, radiation and poor diet are among the most nefarious contributors to hair, skin and nail degradation, and over the course of several years these variable alone can turn a youthful smile into a frumpy frown.  Worse still is the fact that hair and nails slowly start to brittle and break as they weaken, which can be just as painful as it is concerning.  While there are many lotions, shampoos and conditioners that treat hair, skin and nails from the outside, there are several hair, skin and nails supplements that claim to strengthen from the inside.  Several vitamins and nutrients have been studied just for these effects, and there are six that stand out above the rest as proven hair, skin and nails benefiting nutrients.

Silicon
Elasticity is among the most important factors for healthy hair, skin and nails and silicon adds spring to the body's inner workings.  It's used by the body to help keep cartilage, bones, tendons and artery walls healthy and it's great for putting some pounce in your pigtails.  Silicon levels naturally decrease with age, which makes silicon supplementation even more important for people at or nearing middle age.  Be sure to check the ingredient label of any hair, skin and nail supplement for silicon - not silica.  Although the body handles these two chemical compounds similarly, silica is much less active in the body than silicon, and therefore not as effective.

L-Lysine
Many people don't realize it but hair, skin and nails are made from a type of protein.  This protein, like the protein in muscles, can become compromised and damaged without proper upkeep.  Providing the body with the proper building blocks to produce this protein is tantamount to maintaining healthy hair, skin and nails.  L-lysine is an essential amino acid that helps build healthy proteins, and thus, helps maintain healthy, youthful hair, skin and nails.  Also, L-lysine plays an integral role in the formation of collagen, which makes it even more important for taut, smooth skin.  Most importantly, L-lysine cannot be manufactured by the human body and therefore must be obtained from food or supplements.  Any hair, skin and nail supplement should have an amino acid of some sort, if not L-lysine itself.

Vitamin E
Vitamin E is an antioxidant that's used to counteract free radicals and stabilize cell membranes.  It scours the body for free radicals that have the potential to damage skin cells, neutralizes these threats and helps provide damaged cells with the electrons required to complete any unstable cells.  The fact is, skin cells need to be protected by these antioxidants and vitamin E is the perfectly suited for the task; this is why a large percentage both topical and internal skin care products contain vitamin E.

Biotin
Biotin is the more common name for vitamin B7 and is also known as vitamin H.  It's crucial for the body's metabolism and protein production.  A deficiency of biotin is often marked by dry, brittle nails and hair among the many other symptoms.  Augmenting the daily diet with biotin supplements will result in optimized hair, skin and nail growth and heath.  Most hair, skin and nail supplements will contain a biotin element, if not a biotin and vitamin B6 or B12 combination.

Collagen
One third of the body’s protein is made up of collagen and skin tissue is the biggest benefactor from this fibrous protein.  Collagen is necessary for joint and cartelige health but recent studies have shown that collagen is also good for skin health.  The important thing to remember, however, is that there are more than ten different types of collagen and that choosing the right one may be a matter of trial and error.  Current research indicates that Type II chicken collagen offers the best support for skin health but other sources of collagen are available.

MSM
Also known as methylsulfonylmethane, MSM is a natural source of organic sulfur and is required for collagen formation.  Much like collagen itself, MSM has been proven to be essential for maintaining joint, connective tissue and skin health.  What sets MSM apart from collagen is its ability to detoxify while keeping skin cells soft though.  MSM is naturally found in fruits and vegetables but modern food processing and production methods strips these foods of this important nutrient.  Quality hair, skin and nail supplements will include MSM or collagen itself, and the best ones will use a combination of the two.

Always be sure to check the label of any hair, skin and nail supplement to see if these six vitamins and nutrients are present and in strong enough doses to have an impact.  The best supplements will have most if not all of these ingredients, and even if they're not all there - or if the doses aren't at the required strength levels - separate supplementation is always an option.  All of these six ingredients, except for silicon, are easy to find and not expensive to buy. As with any supplement routine, a little experimentation and brand shopping may be necessary to reach optimal results, and always check with a doctor before introducing any new variable to your vitamin stack.

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Top 5 Herbs to Help You Lose Weight

By Carolyn Occhipinti, Staff Writer on Monday, July 18, 2011

Still trying to shed those extra pounds? Crash diets are not the answer. Check out the top five herbs that will help you lose weight the healthy way.

Are you exercising and eating right, but not seeing weight loss results? You may need a natural boost with herbs!

Feeling hungry all the time and having an insatiable appetite are two of the biggest challenges to losing weight. If this sounds like you, you're in luck. Herbs for weight loss are appetite suppressants because they trick the body into thinking its full^[1].  Other herbs help the body process food efficiently, resulting in more energy to burn more calories. With these two herbal effects, you are setting yourself up for the best way to burn excess fat.

Classification of Herbs -- How They Help Burn Excess Fat
Herbs, that enhance weight loss, restore the body to its most natural state. These herbs act by flushing toxins out your body that slow down fat burn. They also help you consume less, so the body doesn’t have to work as hard to process vitamins and nutrients out of what food you do eat.  The following are the four classifications of herbs for weight loss^[2]:

Diuretics -- These types of herbs help you excrete excess water that your body does not need. During this excretion, you rid your body of toxins that slow down bodily functions.

Cathartics -- Restores gastrointestinal balance. Regular bowel movements help you consume fewer calories because your body is better able to digest the food you eat.

Stimulants -- Fatigue can slow you down physically inside and outside of your body. A lack of energy keeps you from exercising and slows down bodily functions, which both result in less calorie burn.  Stimulant herbs boost up the energy to speed up bodily functions, giving you more motivation to work out and burn more calories.

Appetite Suppressants -- These herbs help emotional eaters, cravers and insatiable appetites by:

• Boosting mood
• Increasing satisfaction
• Expanding in the stomach to leave less room for food

Reach Your Weight Loss Goal with These Herbs
Green Tea
Green tea raises metabolic rates and boosts fat oxidation, according to Dr. Abdul Dulloo, of the University of Geneva in Switzerland^[3]. One of his studies found that green tea extract with caffeine produced more energy than just caffeine.  What does this mean for you? Green tea can help your body use fat efficiently by increasing your metabolic rate to give you enough energy to make it through the day or exercise (to burn even more fat).

Guar Gum
Guar Gum will help you feel full faster and reduce hunger. It’s also a laxative, so what you do eat will be used by your body and then excreted as soon as your body is done with it.

Flax Seed
If you’re looking for an herb with vitamins, phytonutrients, protein and fiber, you have found it! This is great herbal remedy for cravings and appetite control.  When ingested, this herb will expand as much as five times. That means, if you take it 30 minutes before you eat, you’ll already be on your way to feeling full.

Gymnema Sylvestre
Calling all sugar addicts! This will be your key to weight loss by stopping your sweets cravings.  This herb is great for pancreas health and functioning. It will help your body maintain blood sugar levels so that you don’t have drastic level changes, which can cause cravings.

Fennel
If you’re looking for a diuretic that expels water weight, and also improves energy and decreases appetite, fennel is your herb. You can take it in pill form or as a tea, just be careful to take it as directed, as it can be toxic.

Check with Your Medical Doctor
While herbal remedies are relatively safe, it’s important to consult your physician to discuss starting an herbal regimen. Herbs can have serious side effects and can have drug interactions with other herbs and prescription drugs.

Sources

1. ^[1] - Over-the-Counter and Herbal Remedies for Weight Loss, WebMD
2. ^[2] - Herbs for Losing Weight, eMedicinal
3. ^[3] - Dr. Abdul Dulloo, American Journal of Clinical Nutrition

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Nutrition Has Huge Effects On Menopause Symptoms

By Carolyn Occhipinti, Staff Writer on Friday, August 12, 2011

Explore some natural ways to beat the symptoms of menopause and regain control of your life.

During menopause, women experience a variety of symptoms which range from slightly annoying to completely disrupting to their everyday life.  These symptoms include hot flashes, night sweats, weight gain, anxiety,depression, nausea, bouts of diarrhea, insomnia and fatigue.  In addition, women are at a higher risk of developing breast cancer, osteoporosis and heart disease during this time.  Diet can have a big influence on the level of intensity of menopausal symptoms, in addition to lowering a woman’s risk of other health conditions.  Knowing which foods to add to your diet and which foods to avoid can help you manage menopause symptoms and decrease your risk of dangerous health conditions.

Foods that Reduce Menopausal Symptoms
During menopause, estrogen and progesterone levels fluctuate, causing a hormone imbalance in the body. This hormone imbalance is the root of all evil when it comes to the irritating and life changing symptoms of menopause.  Keeping these hormones balanced can help reduce the discomforts.  Certain foods contain plant-based estrogen-like properties that can fool the body into thinking it has higher levels of estrogen.  Many of these foods help to protect the body from serious health conditions, in addition to reducing the chance of weight gain.

Soy – Soy-based foods, as well as soy isoflavones supplements, are effective in lowering the number and severity of hot flashes in women.  Approximately 75 percent of menopausal women in the U.S. suffer from hot flashes; as compared to about 8 percent of women who live in countries where people eat a diet rich in soy.  In one study, it was found that adding soy to the diet decreased the number of hot flashes in women by 52 percent.  Another study found that adding soy to the diet decreased a woman’s chance of breast cancer and other hormone-sensitive cancers.  Soy is also beneficial for lowering bad cholesterol and protecting the heart.

Women who substitute soy products for meat or dairy are also more likely to lose weight since soy is naturally low-fat and low in calories.  Enjoy soy in a variety of ways including soy milk, soy cheese, tofu or soybeans.  Soy isoflavones supplements are also a good way to increase the amount of soy in your diet.  Taking one to two 40 milligram tablets a day will help relieve menopausal hot flashes.

Fruits and Vegetables – Not only are fruits and vegetables high in vitamins, minerals and fiber and low in calories, but they, too, can fool the body into believing it has more estrogen than it actually does.  Fruits and vegetables contain phytoestrogens, a plant-based form of estrogen.  Eating enough of these healthy foods may reduce hot flashes, as well as other menopausal symptoms, and also reduce your risk of heart disease and some cancers.  Fruits and vegetables also contain boron, which is a mineral that increases the body’s ability to maintain estrogen.  Boron also reduces the amount of calcium lost each day; so your bones stay strong and healthy.

Eating at least one serving of fruits or vegetables at each meal is the best way to make sure you benefit from the vitamins and minerals within.  Good sources of phytoestrogen and boron include:

    * Strawberries
    * Apples
    * Grapes
    * Oranges
    * Plums
    * Carrots
    * Cucumbers
    * Lettuce
    * Sweet potatoes
    * Asparagus

Flaxseed – Adding ground flaxseeds to your foods may reduce hot flashes and night sweats, while also reducing your risk of cancer and heart disease.  Flaxseed is one of the richest known sources of phytoestrogen lignans, as well as a plant-form of omega-3 fatty acids.  Try mixing up to 1 teaspoon a day into your favorite salads, dressings, soups or smoothies.  Flaxseed oil does not contain phytoestrogen, so skip the oil and stick to flaxseeds themselves.

Foods that Increase Menopausal Symptoms
Certain foods increase menopausal symptoms because they upset the balance of hormones, increase your risk of rapid weight gain or upset your digestive system.  Try to avoid or eliminate the following foods that increase menopausal symptoms.

Sugar -- High-sugar foods cause your blood sugar to spike and increase the amount of insulin released by the pancreas.  The increased insulin rapidly turns calories into fats in the blood. It also stimulates the enzyme that takes fat from the blood and places it into the cells.  In other words, too much sugar stimulates the body to store all its calories as fat.  Weight gain and increased risk of heart disease can result.  Also, too much sugar depletes magnesium in the body. This results in an imbalance of estrogen and progesterone, which leads to many of the menopausal symptoms.  A diet high in sugar also affects your energy levels and often leaves you feeling fatigued.

Simple Carbohydrates and Starches -- Carbohydrates from processed foods, like white bread, cookies and crackers, and high-starch foods, like potatoes, white rice, white pasta and corn, can cause your body to react much the same way as it does to sugar.  They spike sugar levels and cause an overproduction of insulin.  Reduce the amount of simple carbohydrates and starches in your diet and replace them with whole-grain and whole-wheat foods in addition to fresh fruits and vegetables.

Caffeinated Beverages -- Coffee, tea and soda all contain high quantities of caffeine, which not only play havoc with your hormones, but can also dehydrate the body and deplete it of essential nutrients like calcium.

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Don't Let Impotence Get You Down

By Michael Angelo, Senior Editor on Monday, July 18, 2011

Impotence is a major health concern among men today and there's never been more ED medicines or supplements on the market than there is now. Keep reading to learn more.

As many as 30 million American men suffer from impotence^[1]. Since sexual performance influences men's self-image quite strongly, impotence, especially in younger men, may be rather underreported. What exactly is impotence and why is it an epidemic? Do prescription medications cure impotence or merely treat it? Is there even such a thing as an effective cure for impotence?

The exact definition of impotence has changed over the years, but it's generally synonymous nowadays with erectile dysfunction, the term more in use today in the United States. Both impotence and erectile dysfunction refer to the inability to maintain or in some cases even obtain an erection^[1]. Some further classify impotence into primary and secondary forms. Primary impotence refers to men who have never been successful in obtaining an erection, while secondary impotence, the more common form, refers to men who had normal erectile functioning at one point but have lost this over time^[2].

One reason why impotence and erectile dysfunction can be difficult to treat is because there can be both physical and psychological causes to it, sometimes occurring simultaneously. However, while mental and emotional causes can give rise to impotence on their own, this scenario is far less frequent^[3]. By some estimations, up to 80 percent of all impotence cases are the result of physical causes. The most common physical sources of impotence are reduced blood flow to the penis and reduced neurological sensation. Both situations, however, can be caused by an enormous number of ailments, making it difficult at times to pinpoint exactly what's giving rise to the reduced circulation or neurological dysfunction^[4].

Major diseases and illnesses quite frequently give rise to impotence^[5]. Diabetes, for example, especially when untreated, can result in damage to the blood vessels within the penis, making it difficult or impossible to have or keep an erection. Diabetes can also cause neuropathy, reducing sensation to the penis. Since many cases of diabetes have few if any symptoms at first, impotence can often be one of its first indicators. Other diseases such as multiple sclerosis or Parkinson's disease, thanks to their damaging effects on the nervous system, can also give rise to impotence. Hormonal deficiencies can also contribute to impotence; testosterone is key to both sexual desire and in normal sexual functioning, and so at times treating a lack of testosterone will clear up a case of impotence^[6].

Lifestyle choices such as smoking, alcoholism, recreational drug abuse, a high-fat and/or high-cholesterol diet, or lack of exercise can also result in impotence^[7]. Smoking, obesity, and too much cholesterol can all produce a narrowing of the arteries, reducing circulation and therefore the chances of having an erection. Recreational drug abuse can result in not only lowered circulation but also neuropathies that prevent the signals that trigger erections from getting where they need to be. Exercise has been proven to be an easy, healthy, drug-free way to improve circulation and thus reduce the frequency of impotence.

Furthermore, a plethora of OTC and prescription medicines have been known to cause ED, including: diuretics, antidepressants, tranquilizers, antiarrythmics, amphetamines, barbiturates and anti-seizure medications^[8].

Prescription medications can temporarily treat certain cases of impotence. These drugs work by inhibiting a particular phosphodiesterase enzyme, PDE5, which is highly prevalent inside the penis. Phosphodiesterase enzymes degrade a chemical messenger, cyclic guanosine monophosphate, or cGMP, which relaxes smooth muscle and allows for more blood flow. Blocking these enzymes results in increased blood flow to the penis, allowing for easier erections. Another medication beginning to see more use in treating impotence is alprostadil, a vasodilating drug. Vasodilators open blood vessels and allow more blood to reach affected regions^[9].

While some medications can successfully treat impotence, it's important to remember that impotence itself may be a warning of more serious underlying conditions. It can be the initial stages of a disease, or it can mean we need to choose a healthier lifestyle. It's important to talk with your doctor if you suffer from impotence. Together you can determine what's causing it and work to treat the impotence symptoms as well as any underlying causes for it.
 

Sources

1. ^[1] - Erectile dysfunction, MedicineNet.com
2. ^[2] - Treating Impotence Without Drugs, AskMen.com
3. ^[3] - Erectile Dysfunction; Psychological Causes, WebMD
4. ^[4] - Erectile Dysfunction; Physical Causes, WebMD
5. ^[5] - Erectile Dysfunction, National Kidney & Urologic Diseases Information Clearinghouse, NIDDK
6. ^[6] - Relationship Between Testosterone and Erectile Dysfunction, National Center for Biotechnology Information, NIH.gov
7. ^[7] - Erectile Dysnfunction (ED), FamilyDoctor.org
8. ^[8] - Medications That May Cause Erectile Dysfunction, ClevelandClinic.org
9. ^[9] - What Does Viagra Do, Exactly?, Discover Health, HowStuffWorks.com

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