Ways to Care for Your Feet

featured image for ways to care for your feet

Your feet are the foundation of your body. They help you get around from place to place and keep you balanced. However, many people do not take proper care of their feet. They tend to go unnoticed and are only taken care of when they are in pain. We should not wait until there is a problem, to take care of our feet. Make the health of your feet important. Here are just a few ways to care for your feet.

Wear shoes that fit properly

One of the worst things you can do for your health is to wear shoes that do not fit you properly. It can be tempting to wear poorly fitted shoes because of styles and trends. Pumps and other heels that are too high can damage your feet and cause bunions. Even flip flops, as comfortable as they are, can form bunions as well. Look for shoes that fit the arches of your feet, have enough room for your toes to stretch out, and are comfortable.

Wash your feet daily

Feet that are not clean can grow infections. To avoid this, make sure to wash your feet every day. When in the shower, scrub them with soap, making sure to get in between the toes. Do not forget to also dry them thoroughly after to avoid trapping any moisture between toes. Be sure to also change socks once or more each day.

Moisturize and massage your feet daily

After cleaning your feet, moisturizing them with cream can help prevent dryness. Not only that but massaging the cream into them can also help get the blood flowing in your legs and feet. This may help with a lot of different conditions.

Try Compression Socks

Many people with circulation problems wear compression socks. If your doctor prescribes it, give them a try. Compression socks are easy to come by and can be found at many stores in their clothing sections. They work by squeezing the legs, forcing blood to flow through tighter vessels.

Elevate your feet

Elevating your feet every so often is also a great way to help with blood flow. Not only that, but sometimes your feet just need to get off the ground and take a break.

Exercise regularly and eat healthily

feet sitting on a rock

Exercise is so vital for your health for so many reasons. It is even vital for the health of your feet. Getting 30 minutes of daily exercise can help with getting circulation to your feet. For people who spend most of their day sitting, getting up for a few minutes every hour can also help. On top of daily exercise, you should also eat healthily. Eating a well-balanced diet and getting the nutrients your body needs with a multivitamin are some of the best preventative measures you can take.

Sources

https://www.ipfh.org/foot-care-essentials/why-preventive-foot-health-is-important

https://www.kuakini.org/wps/portal/public/Health-Wellness/Health-Info-Tips/Out-and-About/How-to-Care-for-Your-Feet

How Legumes Affect The Body

large bags of beans in a market - health benefits of beans and legumes

Beans and legumes are some of the best foods to eat for many reasons. For starters, the fiber and protein they contain make them a very healthy food choice. In addition to that, beans and some other legumes are inexpensive and easy to prepare for a meal. These along with other factors we’ll discuss, make beans and legumes an amazing option for your diet. But how do these foods affect the body and are there any side effects? Continue reading to learn more about the health benefits of beans and legumes.

What Are Legumes

Legumes are a family of plants that produce a pod with seeds inside of it. These seeds are referred to as legumes. Some of the more commonly known legumes are beans, lentils, peas, chickpeas, soybeans, and even peanuts. Even though they are in the same family of plants, the nutritional value of some legumes may better than others, however, there are some health benefits that they share.

Health Benefits of Legumes

Nutrient Content

Beans and some of the other legumes are high in both fiber and protein along with other nutrients. Both of these are significant nutrients when it comes to losing weight. In addition to that, beans and legumes are also low in calories meaning you will have less to burn off. In fact, one study looked into the effects that beans and legumes have. In this study, researchers divided the participants into two groups. One of which would be on a high fiber and protein diet that consisted of beans and other foods, while the other was on a high fiber diet as well, but their diet had fruits, vegetables, and whole grains. At the end of the 4-week study, most participants lost some weight due to both being on a high fiber diet, but those in the bean group had more weight loss and less hunger than those in the standard fiber group. If you add extra exercise to this, you may be able to see an even more significant change. Be sure to check out one of our previous articles to learn about the Pros and Cons of Running.

Heart Health

The leading cause of death in the world today is heart disease. However, some studies suggest that a diet including beans and other legumes may be able to help reduce your risk of developing bad heart health. One review study looked at 26 different studies to see and their findings on how beans and legumes may correlate to heart disease. The researchers found that a diet that is rich in beans and legumes can lower LDL (bad) cholesterol, a risk factor of heart disease. In addition to lowering bad cholesterol, eating beans and legumes can be linked to a higher HDL (good) cholesterol and even help in reducing blood pressure.

Side Effects & Concerns

Digestion Problems

While legumes may be considered to be healthy foods, they do lectin, which can cause issues. Lectin is a protein that makes up around 10% of the protein in legumes. The reason as to why it is harmful is due to their resisting digestion. One lectin called phytohemagglutinin is found in red kidney beans. In high amounts, phytohemagglutinin is toxic and there have been incidents of poisoning from it. To avoid this, make sure you are not eating raw or improperly cooked legumes. To properly cook them soak them overnight and boil them at 212°F for at least 10 minutes. One thing to remember is that poisoning from beans and legumes is very rare and can be avoided by proper preparation.

Flatulence

For some people, beans and other legumes can cause flatulence (gas), stomach pain, and bloating. This comes from a fiber found in beans called raffinose. This can lead to digestion problems if it is taken in excess amounts. However, there are gas-prevention tablets and pills to help reduce pain, bloating and gas. In addition to that, soaking beans or simply ensuring that your dry beans are cooked thoroughly can reduce the content of raffinose by 76%. This offers just another reason to ensure that your beans and other legumes are thoroughly and properly cooked.

Getting Legumes Into Your Diet

Getting legumes into your diet is not hard as they are relatively inexpensive and can easily be prepared to eat, and added to a meal. Whether you cook multiple beans and legumes into chili or just have them as a side dish, it doesn’t matter as long as they are getting cooked properly and thoroughly.

Conclusion

There are many different health benefits of beans and legumes that can be received if you consume them. It is still important to remember that they can cause problems if not cooked properly. Even though it is rare, it can still happen with just a little negligence.

Sources

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3901975/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4016088/
https://academic.oup.com/ajcn/article/100/suppl_1/437S/4576589

Tips for Fighting the Winter Blues

featured image for tips for fighting the winter blues

Many people have heard about the winter blues. However, did you know that there is a scientifically proved condition called Seasonal Affective Disorder? This condition affects many people each year, usually in the winter. Luckily, this condition typically does not last all year. There are also ways to help prevent it as well. Here are some tips for fighting the winter blues.

Exercise

One of the best things for mood and mental health is exercise. Daily exercise helps reduce stress and can help improve sleep. As a result, people are more alert throughout the day and have reduced feelings of tiredness. Fatigue and feeling tired all the time can lead to feelings of hopelessness and low self-esteem.

Vitamin D Supplements

One of the vitamins many people lack in the winter is vitamin D. We get this vitamin from exposure to the sun. Vitamin D is needed for a lot of things like healthy bones and teeth, a healthy brain, nervous, and immune system, and more. A vitamin D deficiency can cause autoimmune problems, cardiovascular problems, neurological problems, infections, issues with pregnancy, or worse. However, a vitamin D supplement is an easy way to make sure your body gets the proper amount of vitamin D that it needs.

Eat Healthily

Eating healthy is another great way to take care of our bodies and fight the winter blues. Everyone should try to eat a well-balanced diet. A healthy diet can help our bodies get proper amounts of vitamin D as well. We can get vitamin D from food sources like fish, eggs, beef, cheese, milk, etc.

Visit with a Therapist

Many people also benefit from meeting with a therapist when they are dealing with seasonal affective disorder. It may be helpful to know that what you are going through affects a lot of people every winter and that you do not need to deal with it alone.

Take a Trip Someplace Warm

Not everyone may be able to afford a trip every winter. However, it can be very beneficial if you can. Take a trip and spend time in the sunlight to let your body soak up the vitamin D. A hiking trip or something that involves a lot of moving around is a great way to get more exercise and more sunlight. Your body and mind will be thankful for the nice break.

Light Therapy

Man looking out the window with seasonal affective disorder

One of the tips for fighting the winter blues that many don’t consider is also light therapy. While it is important to be careful with this treatment, it can be helpful. Talk to your doctor about this form of treatment if you suffer from the seasonal affective disorder. Light therapy consists of sitting near a box of light that mimics outdoor light. It helps adjust your circadian rhythm, making it easier to sleep at night. Tackling your physical and mental health is the way to a healthy mind. Find what works for you and don’t allow the winter blues to control your life every year.

Sources

https://www.health.harvard.edu/blog/seasonal-affective-disorder-bring-on-the-light-201212215663

https://www.sleepfoundation.org/insomnia/treatment/light-therapy-insomnia-sufferers

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1470658/

Should You Take A B-Complex Supplement?

man running through grassy mountains - B-Complex Supplement

There are thirteen essential vitamins that our bodies need on a daily basis, the b vitamins make up over 60% of these essential vitamins. B-complex supplements contain the b vitamins that make up that 60%. What exactly are these vitamins and who would benefit from a supplement containing them? Continue reading to learn more about who would benefit from a B-complex supplement.

What Are The B-Complex Vitamins?

Thiamine

Vitamin B1, (Thiamine) helps turn the food you eat into energy. It also plays a role in the growth and development of the cells found within your body. The NIH recommends that children get .5-1 mg of it, and adults get 1.1-1.2 mg each day. You can find it in many foods like whole grains and meats.

Riboflavin

The National Institutes of Health (NIH) states that “Riboflavin (also called vitamin B2) is important for the growth, development, and function of cells in your body.” It is also used to metabolize the foods you eat. Children need to get around 1 mg each day while adults need to get 1.1-1.3 mg daily. Foods like lean meats, eggs, low-fat milk, and certain vegetables contain riboflavin.

Niacin

In addition to cell development and metabolizing foods, Niacin can do other things. According to the Mayo Clinic, people use niacin to help control their cholesterol. Try to get 6-14 mg for children, and 14-16 mg for adults. Poultry, beef, pork, and fish all contain niacin along with nuts and legumes.

Pantothenic Acid

As with the other B vitamins, Pantothenic acid (vitamin B5) is used to help turn the food you eat into energy. However, it is also used in the body to make and break down fats. Try and aim to get 2-5 mg for children depending on age and 5mg for adults. Mushrooms and meats contain adequate amounts while avocados potatoes and broccoli contain smaller amounts.

Pyridoxine

Vitamin B6 does many things. In fact, it is needed in the body to perform over 100 enzyme reactions that are involved in metabolism. In addition to that, Pyridoxine is needed for brain development and immune function during pregnancy and infancy. The recommended daily amount is .5 -1.3 mg for children and 1.3-1.9 mg for adults.

Biotin

Biotin (aka vitamin B7) helps the body metabolize certain foods. More specifically, carbohydrates, fats, and proteins. It also helps keep skin, hair, and nails healthy by keeping them from flaking and drying out. The NIH recommends that children get 8-25 mcg daily while adults get 30 mcg each day.

Folate

This vitamin is needed to help make DNA and other genetic material. It is also used in the body to help your cells divide to make new cells. Make sure you get the recommended 150 – 400 mcg for children and 400 mcg for adults each day to get these benefits.

Cobalamin

The last B vitamin, vitamin B12 helps keed blood and nerve cells healthy. As with folate, it also helps to make DNA. Try to get .9 to 2.4 mcg for children depending on their age, and 2.4 mcg for adults each day.

Who Would Benefit From A B-Complex Supplement

There are many people who would benefit from taking a B-complex supplement, as it is common for people to have deficiencies in these vitamins. Some people who are more common to have a deficiency are:

Vegetarians & Vegans

Vitamin B12 is the only b-complex vitamin not naturally in any plant foods meaning it can be hard for those who follow one of these lifestyles to get enough of it. That is why many health experts recommend a b12 supplement, or a B-Complex supplement to help provide this nutrient.

Pregnant & Breastfeeding Women

Due to pregnant and breastfeeding women also providing nutrients to their young children, it is common for them to develop deficiencies in many vitamins and nutrients. It is important that they get these nutrients because they need it just as much as their children do. They can get extra from a B-complex supplement, or a Prenatal supplement with these vitamins.

Elderly People

As humans age, it can become harder for the body to absorb enough B12 to avoid a deficiency. This makes it important to have extra of these vitamins. However, there are other common B-complex deficiencies such as B6 and Folate, making a B-complex supplement even better as it provides these nutrients.

What Can A B-Complex Supplement Do For You?

Some of the benefits of taking a b-complex vitamin supplement can include an overall boost in immune health, increased energy, better digestion, and appetite, and even improved cardiovascular health. These benefits are also more noticeable if you have a deficiency in any of these vitamins. Some common signs of deficiency across the b-complex vitamins are:

  • Digestive issues such as diarrhea
  • Skin conditions such as dry skin
  • Infections

It is important to ensure that you get enough of these vitamins to avoid a deficiency. If you are someone who falls into at least one of the groups mentioned above or is someone who does not eat enough foods containing the b-complex vitamins, you have an increased risk of developing a deficiency.

Possible Side Effects/Concerns

The B-complex vitamins are some of the water-soluble vitamins. This means you do not keep it in the body and get rid of it through urinating. This makes it harder to get too much through diet and supplementation. However, it is possible to overdose on these vitamins if you take a supplement and are already getting enough through your diet. However, overdosing on the b-complex vitamins is hard to do and extremely rare. Some signs of overdose on the b-complex vitamins are:

  • Blurry vision
  • Nausea
  • Vomiting
  • Exessive thirst
  • Diarrhea

Conclusion

When it comes to who should take a B-complex supplement, the answer is anyone who does not get enough of the vitamins in their diet due to a number of reasons. That way you can stay healthy just like everyone else. Here at Liquid Health, we manufacture our Mega Energy B-Complex supplement with all of these vitamins. Check out our website to learn more. Be sure to check out one of our previous articles to learn about Why Should You Wake Up Earlier.

Sources

https://ods.od.nih.gov/factsheets/Thiamin-Consumer/
https://ods.od.nih.gov/factsheets/Riboflavin-Consumer/
https://www.mayoclinic.org/drugs-supplements-niacin/art-20364984
https://ods.od.nih.gov/factsheets/Niacin-Consumer/
https://ods.od.nih.gov/factsheets/PantothenicAcid-Consumer/
https://ods.od.nih.gov/factsheets/VitaminB6-Consumer/
https://ods.od.nih.gov/factsheets/Biotin-Consumer/
https://ods.od.nih.gov/factsheets/Folate-Consumer/
https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/

Pros and Cons of Running

featured image for pros and cons of running

Running has been a common form of exercise for years. It was one of the easiest and most cost-effective ways to help your body get a good sweat. However, many people are concerned about whether running is the safest and most beneficial form of exercise. Here are the pros and cons of running. Is this form of exercise for you?

Cons

Injury – While running can certainly improve our health, there is also a risk of injury. One of the most common injuries from running is called runner’s knee. This injury occurs when the kneecap is not properly aligned. This misalignment causes pain for people who run often. Some ways to help prevent runner’s knee are to stretch, wear proper fitting shoes, and strengthen the muscles that affect it. Most injuries come from pushing your body too hard. Be sure to give your body breaks. Take a few minutes during a long run or even take a day off after running for a few days. Some other potential injuries include iliotibial band syndrome, sprained ankles, shin splints, etc. Wearing appropriate shoes and learning proper form for running can also help prevent injuries. Keep your head forward, your shoulders back, and your feet aligned with your knees.

Too Much Sun Exposure – When running outdoors, too much sun exposure is a risk people take. To avoid this, people running outdoors should wear a 30 SPF sunscreen or wear protective clothing. You can also stick to running during times when the sun is low, like in the early morning or evening.

Pros

man and woman running along a sidewalk

Likely to live longerOne study concluded that people who run, even just a little bit, have a lower risk of death and even cardiovascular disease. Cardiovascular disease is a heart disease that makes it hard for blood to flow to the body. Heart disease is currently the leading cause of death among men and women. That is why exercise and taking care of our bodies is so vital.

Improves joint health – One of the common misconceptions is that running damages joints. This is not true. Studies have shown that running can improve the health of our joints. Supplements can also help improve joint pain. Liquid Health’s Optimum Joint provides high-quality natural ingredients to keep your joints healthy.

Lower blood pressure – Running, along with other forms of exercise, are great for reducing high blood pressure. It does this by helping the heart push more blood out efficiently. People who have high blood pressure are at a higher risk of blood clots, strokes, and other heart conditions. Maintaining healthy blood pressure is so vital for our overall health. Even if you do not have high blood pressure, it is a great way to prevent it in the future.

Improve circulation – Proper blood flow is vital for many bodily functions. When your circulation is not flowing properly, it can cause health problems like blood clots, Raynaud’s Disease, heart disease, and deep vein thrombosis. People with diabetes should be especially careful. Running is one of the best ways to get the body moving and the blood flowing throughout the body.

There are many pros and cons of running. It all really depends on what health conditions you already have and how careful you are. While there are many risks, running is a great way to improve circulation and cardiovascular health, some of the most common health concerns.

Sources

https://www.medicalnewstoday.com/articles/326912.php#5

https://my.clevelandclinic.org/health/articles/8765-preventing-running-injuries

Why Should You Wake Up Earlier

sunrise over fields - benefits of waking up early

One of the most difficult things you have to do each day is fighting the urge to sleep in and instead, climb out of bed. However, there are many amazing benefits that you can receive if you avoid hitting the snooze button and wake up earlier. So, why not receive these benefits by getting a jump-start on your day? Continue reading to learn about the benefits of waking up early and some tips to help you do so.

Benefits Of Waking Up Early

Sleep Quality

Those who go to sleep earlier, and in turn wake up earlier can get better sleep than those who stay up later at night, or those who do not have a set sleep schedule. This is because, when you go to sleep and wake up at the same time each day, your body sets an internal clock that can help improve the quality of your sleep. One thing that many people don’t do is follow their regular sleep schedule on the weekends along with the weekdays. This leads to your body feeling lethargic and extremely tired on Monday morning as you are not used to waking up early again. While it can be hard, and impossible at times, but it is important to consistently follow your sleep schedule to get the best sleep.

More Time

One of the best benefits of waking up early is having so much extra time in the day to get things done. In fact, if you go to bed earlier and set your alarm back just an hour each day, you will have an extra 15 days of time at the end of one year. There are many ways to use this time, one example is being able to take a longer shower, or get in a little exercise before you start the day. Other ways to use this time include:

Better Breakfast

The first thing that has more time in the morning can allow you to do is get a better breakfast. This is important because being able to sit down at home and eat an actual meal is better than eating a bagel on the way to work in many ways. To start, it is a healthier choice as you will be getting more nutrients than just a bagel provides. These nutrients can provide you with more energy than something quick and easy. Check out this article to learn about some Foods for Sustained Energy. Another reason to get a better breakfast is the cost that it will be. If you take the time to brew your own coffee and make your own breakfast at home, as opposed to getting it at a fast-food restaurant, you can save money every day.

Peace & Quiet

In addition to being able to get a better breakfast each morning, waking up early can allow you to get some peace and quiet before anyone else wakes up. This is especially true on the weekends when everyone else is sleeping in and waking up hours after you do. One way you can spend this time is by meditating. Meditating each morning can help you clear your mind and allow you to prepare yourself for the day ahead. Check out this article to learn about the Effects of Meditation on the Mind. If meditating is not for you, you can use this peace and quiet to read a book or just relax and have the house to yourself.

Morning Commute

If you have extra time during the weekday and have nothing else to do, or you already have eaten breakfast and meditated, you can leave early to get to work. That way, you can avoid the rush hour traffic of all the people who did not wake up early and get a jump-start on their day.

Productivity

If you wake up early and get to work early, you will have extra time in the morning to plan out your day and set your goals. One of the best reasons as to why waking up early is beneficial is that you can be more productive in the earlier hours of the morning. This is because you will already be awake and alert whilst everyone else in the office is still waking up with their morning coffee.

Tips To Help Wake Up Early

When you first start waking up early, you don’t want to set your alarm back an hour and wake up the next day at that time. That will not be beneficial for you as your body is not in the rhythm of waking up earlier. To do this properly, you need to set your alarm back 15 minutes each day until you reach your desired time. One thing to remember is to go to bed a little earlier too.

When you wake up early, you may just want to lay back down and go back to sleep until you would before, normally wake up. However, as previously mentioned, it is important to stick to your sleep schedule so you can get better sleep. To help yourself get out of bed, you can set your alarm to some energetic music and place it across the room. That way, when it goes off in the morning, you are going to have to get out of bed to turn it off. Another thing you can do is get a special alarm clock that mimics a sunrise whenever it gets close to the time you need to wake up.

Conclusion

There are many great benefits of waking up early. However, it will take some time and dedication to receive these benefits. If you find that you cannot fall asleep at night which is inhibiting your ability to wake up early, we here at Liquid Health manufacture our Sleep Well supplement to help. For more information on Sleep Well or any of our other products, please visit our website today.

Sources

https://www.sleepadvisor.org/benefits-of-waking-up-early/
https://www.goodnet.org/articles/7-reasons-waking-up-early-will-improve-your-day
https://www.lifehack.org/articles/productivity/this-why-productive-people-always-wake-early.html
https://www.sleep.org/articles/new-job-earlier-hours-wake-refreshed/
http://www.dailygood.org/story/159/10-benefits-of-rising-early-and-how-to-do-it/

Tips for Healthy Aging

featured image for tips for healthy aging

Not everyone ages the same. While genetics may play a large role in how we age, our lifestyles do as well. There are things we can do to live happy and healthy lives. When we take care of our bodies, they tend to take care of us back. Here are some tips for healthy aging. Start today to get on the path to a healthy lifestyle and live your life to its fullest potential.

Stay Active

It’s no secret that exercise benefits our bodies. There is not just one way to stay active either. People who live an active lifestyle take their dogs on walks every day, go for a run, take a hike, do yoga, play a sport, or work out in a gym. The options are endless, and your body and mind will thank you for getting off the couch.

Eat a Well-balanced Diet

A healthy mind and body usually start on the inside. Eating a well-balanced diet is how your body gets most of the vitamins and minerals it needs. A vitamin deficiency can even lead to a decline in health. If you are unable to get the proper amounts of nutrients in your meals each day, a dietary supplement can help. Liquid Health’s Complete Multiple is a natural liquid daily vitamin supplement that provides better absorption of vitamins and minerals.

Be Social

What many people do not realize is that our social lives affect our health. Being in the company of people we enjoy is so beneficial. While alone time to yourself is a great way to recharge, too much can be unhealthy. Make time for social gatherings with friends or family you have fun with. Not only that but put yourself out there to meet new people. Involve yourself in community events, volunteer, or take a class. These are all ways to stay social and find people you enjoy being around.

Find Ways to Reduce Stress

Stress can put a huge damper on your health. Learning how to cope with stress will be a great benefit to your health. Read our article, “Effects of Stress on Your Health”, to learn more. There are many ways to cope with stress. Exercise and meditation are some of the best short-term ways to cope with stress. To help prevent stress, it is important to organize your life. Keep your home clean, keep a calendar, and write down everything. While doing this may not solve every problem, keeping your life organized can be very beneficial.

Keep Learning

For a healthy mind and body, we must continue to educate ourselves. Keeping your brain active helps form new connections between brain cells. Reading and taking classes can help us learn new skills and even help us learn better ways to care for our bodies.

Get Your Beauty Sleep

Many people spend too many nights staying up late and waking up early the next morning. This is so damaging to your health. It can interfere with proper brain function along with many other parts of your body. One of the best tips for healthy aging is to get proper amounts of sleep. Adults need anywhere from 7-9 hours of sleep every night. Planning your day to make sure you can get to bed on time will be a great benefit in the long run. If staying asleep at night is an issue, there are natural supplements to help you stay asleep. A full night of sleep can help you feel energized and ready to take on the next day.

Sources

https://www.nia.nih.gov/health/good-nights-sleep

What To Eat For More Energy

People stretching on yoga mats - foods for sustained energy

Most people feel tired or out of energy on a daily basis and will usually resort to coffee or an energy drink. This is only a temporary boost in energy and will leave you feeling tired again after a few hours. However, if you eat right and include certain foods in your diet, you’ll have enough energy to fuel you for the whole day. Continue reading to learn more about some foods for sustained energy.

Foods For Sustained Energy

Apples

Apples are one of the most popular and common fruits in the world. They are also a great source of carbohydrates and fiber and can provide a slow release of energy throughout the day. One study found that the antioxidants in apples slow down the digestion of the carbs which in-turn slowly releases energy. Make sure you are eating whole apples for sustained energy as juices have the fiber removed.

Avocados

Due to all of their health benefits, avocados are considered to be a superfood. In fact, one major benefit is that they are rich in healthy fats and fiber. These fats can be stored in the body and used as energy later on. For more on avocados, check out one of our previous blog posts here.

Bananas

Bananas are a great food for more energy because it is a great source of carbs, potassium and vitamin B6. These are all thought to be useful to help boost the energy levels in your body. One study found that eating a banana before a 75km (46.6 Miles) cycling trial was just as good as a carbohydrate drink when improving the performance of endurance athletes. What this means is that bananas may have the ability to give you the energy you need for long strenuous activities.

Beans

Despite there being hundreds of different kinds of beans the nutrients they provide are very similar. They are a great source of carbohydrates fiber and protein. One study looked into some of the benefits of beans. The researcher found that beans contain antioxidants that can help in fighting inflammation. In addition to that, they also found that these antioxidants could promote energy.

Eggs

Eggs are an excellent choice because not only are they great at providing the energy you need, they are also very versatile and can be cooked in a wide variety of ways. One study found that the protein that eggs provide can give your body a slow and steady source of energy without causing spikes in blood sugar. Another benefit that eggs have is that they are rich in B vitamins which can help break down food into energy.

Fatty Fish

Fatty fish such as tuna and salmon are great sources of protein, b-vitamins and fatty acids, which makes them some of the best foods to include in your diet. In fact, a serving of salmon or tuna can provide you with the recommended daily intake for vitamin B12. One study found that vitamin B12 works with folic acid to make red blood cells and also helps iron work better in the body. This is important because having optimal levels of iron and red blood cells can help reduce fatigue whilst also increasing energy.

Water

Dehydration is when the body does not have enough water to function properly. Some signs of dehydration are dizziness, rapid breathing, and dark yellow urine. In addition to that, dehydration can cause you to feel fatigued and even lethargic and sluggish. To avoid these symptoms and dehydration, you need to be consistently getting water into your body. One study found that drinking water can possibly give you a boost of energy and help fight off the symptoms of dehydration. To avoid dehydration, many health experts recommend following the 8×8 rule. This is drinking eight 8-ounce glasses of water each day. Another way to avoid dehydration is to just simply drink water whenever you are thirsty. Check out this article to learn about the Health Benefits Of Drinking Water.

Conclusion

There are many foods for sustained energy. It is important to consider that eating these foods just once will not be as effective as including a wide variety of them in each meal as that is the best way to ensure you are getting the nutrients to help give you more energy. Be sure to check out one of our previous articles to learn about How Cocoa Affects The Body.

Sources

https://www.ncbi.nlm.nih.gov/pubmed/20480025
https://www.ncbi.nlm.nih.gov/pubmed/22616015
https://www.ncbi.nlm.nih.gov/pubmed/25061763
https://journals.lww.com/nutritiontodayonline/pages/articleviewer.aspx?year=2009&issue=01000&article=00013&type=abstract
https://www.ncbi.nlm.nih.gov/pubmed/24814598

Healthy Alternatives for Your Meals

featured image for healthy alternatives for your meals

Planning meals can be tough, especially when you are trying to stay healthy and in shape. Luckily, there is more to eating healthy than salads and protein shakes. Here are some healthy alternatives for your meals to replace your unhealthy ingredients with healthy ones.

Main Dishes

Toast with hummus and avocado on a plate

Avocado for Mayonnaise – When it comes to calories, mayonnaise has about six times the amount that avocados do. Mayonnaise is made using oil, egg yolk, and usually vinegar. While these ingredients aren’t necessarily unhealthy, they are high in fat. Substituting mayonnaise with avocado will provide more health benefits. To learn more, read our article, “Surprising Health Benefits of Avocados”.

Cauliflower for rice – Cauliflower has been a popular vegetable lately. One of the most common dishes it substitutes is rice. You can either buy the cauliflower minced and ready to cook or you can make it yourself with a food processor. Fresh cauliflower will be the most cost-effective.

Hummus for mayonnaise – Like avocado, hummus can also be used to substitute mayonnaise. Hummus is made from pureed chickpeas. These are a legume full of protein and fiber. Hummus has also been linked to healthy weight loss.

Corn tortilla for flour tortilla – Both are popular and tasty options for tacos and other meals. However, corn tortillas are a healthier option.

Pasta for spaghetti squash – Pasta is a favorite among many around the world. It is used for so many dishes. Some include spaghetti, alfredo, mac n’ cheese, pasta salad, and more. One of the main reasons to substitute pasta with spaghetti squash is for fewer calories. Pasta has about five times the number of calories that spaghetti squash has.

Baking

a woman holding a head of cauliflower in her hand

Coconut Oil for butter – One of the best healthy alternatives for your meals is oil instead of butter. Butter is very tasty, but also unhealthy. It is high in fat and should only be eaten in moderation. When it comes to cooking, a healthy alternative is an oil. Coconut oil, specifically, has a sweeter taste like butter.

Almond flour for wheat flour – With the number of gluten intolerances rising, almond flour has become a popular substitute.

Cauliflower crust for pizza – Another popular dish to substitute with cauliflower is pizza. Pizza crusts are full of calories. To cut down on those calories, you can make a crust out of cauliflower.

Sides

dark chocolate chopped up in a bowl

Milk chocolate for dark chocolate – Not everyone likes dark chocolate, but it is a lot healthier than milk chocolate. Dark chocolate is rich in nutrients like iron, copper, magnesium, zinc, phosphorus, and flavanols. However, dark chocolate is also high in saturated fat, so it is important to only eat 1-2 squares a day. Many places also process it, so stick to dark chocolate found in the baking aisles to avoid chocolate that has lost any nutrients.

Caffeine for vitamin B – About 85 percent of the population in the United States drinks caffeine every day. While it does have health benefits, it should be taken in moderation. Too much caffeine can cause feelings of anxiety, high blood pressure, and even sleeplessness. For a natural boost of energy, try substituting caffeine with a vitamin B supplement.

Sources

https://www.health.com/nutrition/is-hummus-healthy

https://www.hsph.harvard.edu/nutritionsource/food-features/dark-chocolate/

https://www.health.harvard.edu/staying-healthy/the-buzz-about-caffeine-and-health

How Vitamin D Affects The Body

mans silhouette against sunrise - health benefits of vitamin D

Vitamin D is one of the thirteen essential vitamins. This means that on its own, the body cannot make it if you sit inside all day. To avoid a deficiency, you are going to need to get it from other sources like food or direct sunlight. Unfortunately, there are many people in the world who are not getting enough, and do not receive the benefits of vitamin D. So, where can you get vitamin D from and what are the benefits that it provides? Continue reading to learn more about the health benefits of vitamin D.

What is Vitamin D?

As previously mentioned, vitamin D is one of the thirteen essential vitamins. However, unlike all of the other vitamins, vitamin D works more like a hormone. This is because every cell in your body has a receptor for it. These receptors bind to vitamin D and vitamin D regulates certain genes that regulate cell growth and development. Additionally, vitamin D is used in the body to help absorb calcium.

How Much Do You Need?

According to the National Institutes of Health (NIH) ” The amount of vitamin D you need each day depends on your age.” Here are the recommended daily amounts for vitamin D in International Units (IU)

Age Recommended Daily Amount
Birth – 12 Months400 IU
1 -13 Years600 IU
14 – 18 Years600 IU
19 -70 Years600 IU
71 Years & Older800 IU
Pregnant Women600 IU
Breastfeeding Women600 IU

Where Is it Found?

To get enough of this vitamin, you need to get it through your diet or through supplementation. Some dietary sources of vitamin D are:

  • Fatty Fish: Salmon, tuna, and mackerel are some of the best sources.
  • Mushrooms: These provide a little bit of vitamin D, but their content is being boosted by exposing them to UV light in the stores
  • Fortified Milk: Most of the US milk has vitamin D added to it.
  • Fortified Cereal: As with milk, many kinds of cereal are fortified with vitamin D. Check the label to see if your favorite brand is fortified.

If you are a picky eater or follow a vegetarian or vegan diet, you can still get vitamin D. In fact, the human body can make vitamin D when the skin comes in direct contact with the sun. However, clothing and sunscreen can inhibit this process.

Health Benefits of Vitamin D

Fighting Illness

Many studies have shown that vitamin D may possess some ability to fight disease. One review study published back in 2008 looked into the correlation between vitamin D deficiency and cardiovascular disease. The study came to the conclusion that “The potential for vitamin D to have a role in the prevention and/or treatment of cardiovascular disease has some biologic plausibility.” What this means is that with further research, it may be proven that vitamin D can fight cardiovascular disease.

Another study published in 2010 gave schoolchildren either a supplement of vitamin D3 or a placebo. Out of the 167 children on the supplement, only 18 of them (10.8%) got the flu virus. In the group on the placebo, 31 out of the 167 children (18.6%) got the flu virus. The researchers came to the conclusion that “Vitamin D3 supplementation during the winter may reduce the incidence of influenza A.”

Weight Loss

If you are trying to lose weight, you can consider upping your vitamin intake by starting yourself on a vitamin D supplement. This is because they may be able to help you with your weight loss. One study published in 2009 showed that people who took a calcium and vitamin D supplement could lose more weight than those who were on a placebo. The researchers also included that the extra amounts of these nutrients had the ability to reduce appetite. This could come in handy for those who are taking on weight loss for their New Year’s resolution. Check out one of our previous articles to learn about Making and Keeping your New Year’s Resolutions.

Signs of Vitamin D Deficiency

These health benefits of vitamin D are only available to those who meet the daily recommended amount. However, there are some people who have a greater risk of developing a deficiency in this vitamin. Some common risk factors are:

  • Dark skin
  • Elderly
  • Overweight
  • Little sunlight exposure due to location
  • Consistently wearing sunscreen
  • Staying indoors

There are also some side effects of vitamin D deficiency to cover too. One sign you may be deficient in this vitamin is if you get sick too often. Others include fatigue and even pain in muscles, bones, and back. MedlinePlus, a division of the National Institutes of Health states “Vitamin D deficiency can lead to a loss of bone density, which can contribute to osteoporosis and fractures.”

Conclusion

There are many health benefits of vitamin D. However, these benefits are only available to those who get adequate amounts of it. If you are a picky eater, vegetarian or vegan, or do not get the sunlight to produce enough vitamin D, then you should talk to your doctor about a vitamin D supplement. Here at Liquid Health, we manufacture our vitamin D3 supplement. This supplement is also vegan-friendly.

For more information about any of our supplements, please visit our website or call us today at 800-995-6607

Sources

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2726624/
https://www.ncbi.nlm.nih.gov/pubmed/20219962
https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/calcium-plus-vitamin-d-supplementation-and-fat-mass-loss-in-female-very-lowcalcium-consumers-potential-link-with-a-calciumspecific-appetite-control/623D71E0A965E910C48903089FA7B56C
https://medlineplus.gov/vitaminddeficiency.html

Ways to Care for Your Eyesight

featured image for caring for your eyesight

Many people struggle with poor eyesight. About 64% of the adult population uses some type of prescription eyewear. That is more than half of the adult population! With such high numbers, you must find ways to care for your eyesight. Eyesight normally gets worse with age, so caring for your eyesight cannot wait.

Healthy Diet

Your diet is the foundation of your health. This is one of the most important ways to care for your eyesight. What you eat determines the vitamins and minerals your body receives. One food that is very beneficial for your eyesight, is fish. Fish contain omega-3 fatty acids. Studies have even proven that omega-3 can improve dry eye syndrome. Dry eye syndrome causes eyes to be red and irritated from things like weather, allergies, electronic screens, etc. Another food that contains omega-3 is nuts and legumes. Not only that, but they even contain vitamin E, which is known to help protect the eyes. Supplements can also aid your body with proper nutrition. Liquid Health’s Complete Multiple is formulated to provide your body with the vitamins and minerals it needs. It is even in liquid form for better absorption.

Do not Smoke

There are so many health risks involved when you decide to smoke. Heart disease and lung cancer are some of the most well-known effects of smoking. However, what many people do not always talk about are the effects of smoking on eyesight. A cataract is like a blurry cloud that forms over the eye’s natural lens. People who smoke, double their chances of developing a cataract. The only known way to treat a cataract is by removing it through surgery. Other eye risks from smoking include macular degeneration, uveitis, diabetic retinopathy, and dry eyes from the smoke.

Take breaks from screens

eyeglasses sitting on a desk next to a laptop

Digital screens like computers, iPads, and phones have been known to harm our eyes for years. While the levels of radiation from a screen are not high enough to cause any damage, eye strain has been a problem. Eye strain is caused by staring at a screen for too long, improper lenses, dry eyes, or even sitting too close. That is why it is so important to take breaks from looking at screens. Those who work in front of screens all day for work should look away as often as possible and avoid screens during any breaks. Finding ways to block the glare from screens can also help improve eye strain, although it does not solve the issue altogether. Glasses are available to help block glares and blue light from screens. Viewing a screen with improper prescriptions can also cause eye strain and should be fixed.

Wear eyeglasses

Those who need eyeglasses or contacts should wear them whenever awake. Not wearing a prescription that is needed can only harm your eyesight.

Wear sunglasses

The sun produces ultraviolet rays that can not only harm our skin but also our eyes. That is why sunglasses are so important. They are not just a fashion accessory, but they protect our eyes from the harmful effects of the sun’s rays. When choosing sunglasses, it is important to make sure that they will block UV rays. Almost anything beyond that is purely for looks.

There are so many ways to care for your eyesight. The most important thing you can do it start right away. Caring for your eyesight only gets more difficult with age, so starting now can help benefit your eyes in the future.

Sources

https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=1&contentid=1874

https://www.allaboutvision.com/smoking/

https://www.mesvision.com/includes/pdf_Broker/MESVision%20Facts%20and%20Statistics.pdf

How Cocoa Affects The Body

health benefits of cocoa

Chocolate is one of the world’s most known guilty pleasures. Many people know that cocoa is one of the main ingredients in chocolate. However, many people do not know about the health benefits that this food provides. Continue reading to learn more about the health benefits of cocoa.

Health Benefits of Cocoa

Antioxidant Contents

Antioxidants are compounds that can help protect the body from free radicals. These are compounds that damage the cells when left unchecked. The body is exposed to them when it converts the food that is eaten into energy, otherwise known as metabolism. In addition to that, the body is also exposed to them from outer sources like air pollution, cigarette smoke, and even UV light from the sun.

Polyphenols are naturally occurring antioxidants that are found in fruits, vegetables, chocolate, and wine. Cocoa is one of the best sources of them and contains many flavonols, a group of polyphenols. However, due to many cocoa products being processed, it can lose its beneficial properties. In fact, one study shows that when it is treated with alkaline to reduce the bitter taste, there can be a 60% decrease in flavonol content. To avoid this, try to find chocolate or cocoa powder that has been processed the least. To get chocolate that has been processed the least, try to find dark chocolate that is 70% cocoa or more.

health benefits of cocoa

May Lower Blood Pressure

In addition to their antioxidant properties, cocoa may also lower blood pressure regardless of if it is powdered or in dark chocolate. This could come from the flavanols found in cocoa. One study that reviewed the general health of cocoa showed that these are thought to improve nitric oxide levels in the blood which can then enhance the function of blood vessels and then help reduce blood pressure.

One review looked at over 35 experiments where patients were given 0.05-3.7 ounces of cocoa products. This review found that cocoa had a small but significant effect of reducing 2 mmHg in the blood pressure.

This review also found that this effect was greater in people who already had higher blood pressure. In addition to that, the review found that the effects were also greater in older people vs younger people.

Effects on Mood

Another one of the health benefits of cocoa is it may have the ability to improve mood and some symptoms of depression. There have been many studies that back this theory up. One study in pregnant women found that those who ate chocolate more frequently saw reduced stress and improved mood in their babies. Another study in older men found that eating chocolate was linked with better overall health and improved well-being. Lastly, when drinking high polyphenol cocoa, the participants of one study reported feeling more calm and content vs those who did not. These studies were done with any chocolate, but it is best to choose darker chocolate due to the sugar that is in the other ones.

Weight Loss

Many people automatically assume that because chocolate is a sweet treat, it will cause them to gain weight. This is true when taken in excess, however, it may help you control your weight in moderation. In fact, a population study conducted back in 2015 analyzed people who ate chocolate more than people who didn’t. They found that those who ate it more frequently had a lower BMI than those who ate it less. The group who ate chocolate more also were eating more calories and fat too.

There have been other studies that show that chocolate can increase your weight. However, these studies did not differentiate between the chocolate that was consumed. This is important because milk chocolate and white chocolate do not have the same effects and benefits that dark chocolate does.

Antibacterial Properties

Cocoa may also have antibacterial properties. These can possibly benefit your skin and teeth. One study, in rats that were infected with oral bacteria, found that when given cocoa extract, there was a significant reduction of tooth cavities compared to those who were given just water. Even though this looks promising, there are no human studies yet, and many cocoa products that humans consume have a lot of sugar which can counter these effects.

While there are no studies for cocoa’s oral health benefits, there are for its skin benefits. One study found that long-term ingestion of cocoa could contribute to sun protection, and help improve the texture and hydration of your skin.

Including Cocoa In Your Diet

There are many ways to get cocoa into your diet. The most common is through the darker chocolate. Other ways include hot chocolate. Try this recipe for a cinnamon hot chocolate that has more benefits due to the cinnamon. For more on the health benefits of cinnamon, check out this article here. Another option for cocoa in your diet is Dates and Cocoa Truffles to get some fruit too. Yummly also has a recipe that uses cocoa powder in chili to get some of the benefits without the sugar that is in the sweets.

Conclusion

There are many health benefits of cocoa. However, it is important to remember that not all cocoa is created equally. Try to find cocoa that has been processed less and choose dark chocolate over white and milk chocolate.

Sources

https://www.ncbi.nlm.nih.gov/pubmed/28824916
https://www.ncbi.nlm.nih.gov/pubmed/28439881
https://www.ncbi.nlm.nih.gov/pubmed/14757265
https://www.ncbi.nlm.nih.gov/pubmed/17327862
https://www.ncbi.nlm.nih.gov/pubmed/23810791
https://www.ncbi.nlm.nih.gov/pubmed/24915376
https://www.ncbi.nlm.nih.gov/pubmed/16702322