How to Stay Away from Joint Pain

Joint pain? I hope I will not encounter it due to poor choice of food and unhealthy lifestyle.

Lots of people who claim that they are concern about their health watch for their calorie intake only. Proper nutrition as we all know does not just involve taking the right amount of calories to take but careful selection of food as well.

Right amount of food means taking the right amount of all the nutrients our body is needing–carbohydrates, fats, proteins, vitamins and minerals, and water. So as the food that are not that essential but could help us sweep away the toxins from our body like those that are rich in phytochemicals.

Well-balanced diet could give us not just healthy immune system and more energy but can lower blood pressure level and lessen our risk from acquiring diseases such as cancer, diabetes, and other diseases, even joint pain.

Adult individuals, especially those in their ripe age of  50 and beyond, needs extra nutrients. Some adjust their diet while others prefer to take in food supplements. It is much more healthy to do this plus doing other aspects in healthy lifestyle like exercise, rest and staying away from harmful vices than taking in prescribe medications if you are already suffering from consequences of an unhealthy lifestyle, especially in diet.

Nutrients We Should Not Take in Excess

Too much of good things is bad. This saying is true especially if we talk about vitamins and other nutrients that could harm if taken in excess.

Harmful level of certain vitamins and minerals is impossible to attain if such nutrients are taken only by eating nutritious foods, and is very possible when it is taken in supplement form. Thus, the right way to get our body’s needed nutrients is by eating various nutritious foods than taking them as supplement.

Here are some of the supplements that you must not take in excess:

IRON. Too much of iron stored in the body could cause headache, fatigue, low blood sugar, liver problems, accumulation of fluid in the lungs, testicular problem in men, or even coma.

Recommended Dietary Allowance (RDA):
men: 8 mg/day
women: 18 mg/day
women 51 y.o. and over: 8 mg/day
Tolerable Upper Intake Levels (UL): 45 mg/day

VITAMIN A. Too much of vitamin A in the body could lessen bone mineral density (could lead to osteoporosis), liver damage, disorders in central nervous system and risk of birth defects.

Recommended Dietary Allowance (RDA):
men: 3,000 IU/day
women: 2,310 IU/day
Tolerable Upper Intake Levels (UL):
10,000 IU/day

VITAMIN C. Too much of vitamin C could upset the gastrointestinal tract and could even cause diarrhea.

Recommended Dietary Allowance (RDA):
men: 90 mg/day
women: 75 mg/day
Tolerable Upper Intake Levels (UL): 2,000 mg/day

CALCIUM. High level of calcium in the body could interfer the absorption of other important minerals like iron, magnesium, zinc and phosphorus, and could impair the functioning of our kidneys.

Recommended Dietary Allowance (RDA):
adults 19-50 y.o.: 1,000 mg/day
adults 51 y.o. and over: 1,200 mg/day
Tolerable Upper Intake Levels (UL): 2,500 mg/day

VITAMIN E. Vitamin E is a natural anticoagulant thus too much of it in the body put the individual at risk of bleeding problems.

Recommended Dietary Allowance (RDA): 22.5 IU/day
Tolerable Upper Intake Levels (UL): 1,500 IU/day
NOTE: 400 IU/day or more increase the risk of death

VITAMIN D. High level of vitamin D in the blood could raise blood calcium level too that may cause changes like confusion. Poor appetite, constipation, weakness, nausea, vomiting and weight loss are some of the symptoms of high level of vitamin D.

Adequate Daily Intake (AI):
70 y.o and below: 400 IU/day
71 y.o. and over: 600 IU/day
Tolerable Upper Intake Levels (UL): 2,000 IU/day

ZINC. Too much of zinc in the body could weaken the immune system and lower the good cholesterol (HDL) level and alter iron function and copper levels.

Recommended Dietary Allowance (RDA):
men: 11 mg/day
women: 8 mg/day
Tolerable Upper Intake Levels (UL): 40 mg/day

SELENIUM. Too much of selenium in the body exhibits symptoms like hair loss, gastrointestinal upset, fatigue, white blotchy nails, irritability, garlic breath odor, and mild nerve damage.

Recommended Dietary Allowance (RDA): 55ug/day
Tolerable Upper Intake Levels (UL): 400ug/day

VITAMIN B6. If it is taken at high doses but lower than 500mg/day, it could cause nerve damage to the legs as well as on arms.

Recommended Dietary Allowance (RDA):
19-50y.o.: 1.3 mg/day
men 51 y.o. and over: 1.7 mg/day
women 51 y.o. and over: 1.5 mg/day
Tolerable Upper Intake Levels (UL): 100 mg/day

COPPER. Too much of copper could damage the liver and kidneys, and could cause neurologic problems. The following are symptoms of too much copper in the body: abdominal pain, weakness, insomnia, diminished concentration, learning disabilities, memory lapses, stuttering, hyperactivity, seizure, and delirium.

Recommended Dietary Allowance (RDA): 900mcg/day
Tolerable Upper Intake Levels (UL): 10,000mcg/day

The Symbol of Lifestyle

One of my male friends asked me if I have idea what is the best supplement he should take. I remember him posted some pictures on his profile taken just a week ago in which he and his circle of friends are smoking cigar. He even put a comment on the album that it is a symbol of lifestyle. I immediately remember the health info I’ve read that smokers need more vitamin C than non-smokers so I stress more about the importance of vitamin C to his health by sharing the info I got aside from other essential vitamins and minerals.

I reminded him that supplementation could not make up for unhealthy lifestyle, it just fill in nutrient gaps. I know he got my point thus he smile and nodded. I told him also about the importance of antioxidants that could be taken from right diet for him to enjoy optimum health. I jokingly added that next time he need to post photos in which he is holding vitamin C-rich foods and, or supplement too on his profile as  symbol of his lifestyle. And, to read my posts every now and then. How, about you, what is the symbol of your lifestyle?

The Importance of Multivitamins and Minerals

Taking multivitamins and minerals as nutritional assurance that you have all the necessary nutrients is a good habit.

Good nutrition is essential to good health. Nowadays, people are mostly on the go and usually fed themselves with instant foods and less of unprocessed one, especially fruits and vegetables, do you think they have regular balanced diet? I agree that multivitamins and minerals should not be treated  as substitute  of eating a regular balanced diet but it is an excellent help to people who are always on the go. Multivitamins and minerals is a great help especially for those who are in reducing diet, and those who are picky eaters, athletes, pregnant women, nursing  mothers, teenagers (growing years), smokers and heavy drinkers not to be deficient from certain essential vitamins and minerals.

Me and my siblings prefer to take one tablet a day of centrum multivitamins as our nutritional supplement after eating  a meal. How about you? Better check the label of your multivitamins for you know that you are taking the right one. Your multivitamins should contain essential nutrients needed by your body. Remember that the main reason why you are taking multivitamins is for you to be protected against vitamin and, or mineral deficiency that could put you at risk to certain ailment like anemia due to vitamin B12 deficiency. So, taking a pill of multivitamins like centrum everyday as your nutritional supplement to your regular diet is really a great help for you to attain wellness.

Womens vitamins are so essential because women has special nutritional needs. They tend to loss some minerals during menstrual periods, they have special needs of certain essential nutrients too during pregnancy and lactating stage not just for their own health but for their baby as well. Gender specific vitamins such as women vitamins is really a great help in supplementing the essential nutrition needed of women.

Acai Burn for a Sexy and Healthy You?

If you want to become sexy and healthy, why not try Acai Burn? Tuning yourself to acai berry diet is a great thing to do if you want to detoxify your body and cleanse your colon. Detoxification and colon cleansing is really important if you want to be free from various illnesses. Detoxification and colon cleansing eliminates waste substances of our body and help our digestive system on its functions especially on absorption of essential nutrients needed by our body, making our body well nourished  resulting to extra energy and, our immune system strong that is always at always ready to fight against harmful agents like bacteria and viruses. No wonder, Dr. Perricone, Dr. Oz, Rachel Ray and Oprah Winfrey recommends it.

Acai burn fats thus promoting weight loss. AcaiBurn supplement could help you get rid of your excess weight by burning your unwanted fats. Aside from its cleansing and detoxifying effects, like other fruits you could get vitamins and minerals from acai berry too and it has high antioxidant content that fight against free radicals that triggers illnesses including cancer. Acai berry contains omega 3 essential fatty acids and fibers too that  are responsible in lowering bad cholesterol level. Because of many health benefits we can get from acai berry, I am not wondering why lots of people label it as super food. Aiming to become sexy and healthy? Acai burn is best for you.

A Closer Look On Wheat Grain

structure of a wheat grain

Have you taken some of your time to take a closer look on grains like rice and wheat? Did you know that aside from carbohydrates, whole grains have high levels of antioxidants, vitamins, minerals, and other nutrients? Let us take a closer look on a piece of wheat grain to know better the benefits we can get from it.

Did you know that there are six outer coverings around a grain of wheat? These outer coverings are known as bran. It is about 14.5 percent of the kernel weight. The bran provides fibers to aid in keeping the intestinal tract fully active. Bran is rich source of vitamin B complex, iron and protein to help our body produce red blood cells. In the deepest or sixth layer of this outer covering, there are substances of real value for the growth and repair of body cells, the proteins. It also contains phosphorus that is necessary in building strong and health nerve tissue. We can also get significant quantities of vitamin E, antioxidants and phytochemicals from bran. Manufacturers remove the bran of the wheat in processing it to flour because it tends to spoil the flour when stored for length of time.

The central portion of wheat is known as endosperm. This is about 83 percent of the kernel weight. It is the only part of the grain that is saved when wheat is refined and made into white flour. This part of the grain is composed mainly of carbohydrates and starches that provide fuel energy and strength for the muscles. Other proteins, known as gluten and gliadin, are also found in this white center, as well as soluble fibers, iron and major B-vitamins, such as riboflavin, niacin, thiamin and folic acid. Although this starchy part of the grain is good, yet many valuable elements are lost from the grain when the flour is refined.

The heart of the wheat is called germ or embryo. It represents only 2 percent of the grain. This is the part that sprouts and grows when a grain of wheat is planted. It contains minimal quantities of high protein and a greater share of B-complex vitamins and trace minerals. Germ is one of the richest sources of vitamin B1 or thiamine, which is essential for the normal functioning of the nervous system; proper action of the digestive organs; and for promoting normal growth in the children and young people. Like the bran, the germ of the wheat is also thrown away in modern flour refining processes because of the fat content (10 percent) that limits flour’s shelf-life.

Studies have shown that eating more whole grains may help reduce the risk of heart disease, cancer and diabetes. Whole grains may lower triglycerides, improve insulin control, help in weight management, and slow the build-up of arterial plaque.

Different parts of the wheat grain are used to make different types of flour. White flour is made from the endosperm only. Wholemeal flour uses all parts of the grain: the endosperm. Brown flour contains about 85 percent of the original grain, but some bran and germ have been removed. If, after milling, the three parts of the original grain – the germ, bran and endosperm are kept in their original proportions, they still qualify as whole grains.

Like the wheat, the rice grain is also enclosed in an outer covering containing many of the vitamins and minerals that is important to health. Yet these substances are intentionally removed so that the polished rice may be stored for longer periods of time. Through this polishing process, many children are robbed of the vital elements so necessary for a growing child. They are starved while trying to grow up devitalized foods, the best parts of the grain having been lost or thrown away.

Eat Fruits And Vegetables For A Better and Longer Life

fruits and vegetables

Do you want to live longer with a body free from health problems? Well, we are on the same tract.

We all know that daily intake of fruits and vegetables is important for us to get supply of essential vitamins and minerals, fibers, and phytochemicals, which are necessary to lower the risks for cancer, micronutrient deficiencies, coronary heart disease and other health problems. Increase consumption of these foods counter the rising prevalence of of child and adult obesity and protects us from other diseases. But, do you know that it is God’s original plan for man’s diet? He who created man and who understands his needs appointed Adam his food. “Behold,” He said, “I have given you every herb yielding seed,. . . . and every tree, in which is the fruit of a tree yielding seed; to you it shall be for food.” (Genesis 1:29) Upon leaving Eden to gain his livelihood by tilling the earth under the curse of sin, man received permission to eat also “the herb of the field.” (Genesis 3:18)

Most of today’s health problems are traceable to wrong diet and lifestyle. Grains, fruits, nuts, and vegetables constitute the diet chosen for us by our Creator. It offers the right nutritional ingredients to support optimum health. Why not take plenty of these instead of cured meat and other food with preservatives? It is much more cheaper and some of it can be raised even just in pots, if space are not available, at your home. You want more stimulant for you to eat more of this natural food? This is my good news for you, the ailments caused by the intake of unnatural foods can be successfully treated by fruits. Fresh and dry fruits are thus not only a good food but also a good medicine.

Why wait to suffer health problem before eating right? Why wait for your child to be grown up before training him to eat the right food? If you want to live longer and so as your child just remember the original diet God has prepared for us.