It happens every time at this time of year. Holidays are over, days feel dreary and long and depending on where you live, the sun can be M.I.A. I know for those of us in the midwest it is nearly impossible to keep Vitamin D levels near where they should be during the long the winter days. Sunshine is limited and likely we are not spending a lot of time outside on these chilly Chicago days. Vitamin D is crucial to our health and happiness. The Basics: Vitamin D is found in 2 forms. Vitamin D2 (Ergocalciferol) is made by plants. You can find it in foods that have been fortified, such as juices, milk, or cereals (not really the best source). However, Vitamin D3 (Cholecalciferol), the most complete form of Vitamin D, is made when the skin is exposed to sun. Likely most of us recently have been told that all sun exposure is bad, slather and to not venture out in the sun without an SPF of at least 30. This is not true and in fact doctors are changing their recommendations on sunlight. It is now recommended to get 15-10 minutes of direct sunlight on unprotected skin. Nature is your best bet for Vitamin D. Including foods in your diet that contain vitamin D, like fish (wild salmon is good), cod liver oil, milk, eggs, fresh fruits, and vegetables will also help. Unfortunately, most of us cannot get enough Vitamin D through food sources or sun exposure. It is estimated that up to 2/3 of the population is Vitamin D deficient and needs to take a Vitamin D3 supplement. Keep in mind that it is a fat-soluble vitamin and should be taken with a meal for the best absorption possible. The benefits?
How do I know if I am getting enough? You can test Vitamin D levels by a blood test called 25(OH). It is the ONLY blood test out there that measures the amount of Vitamin D to determine if you are getting enough or not. Everyone's requirements are different. Most doctors are now making vitamin D checks part of your routine exam, although most of us will not go wrong with adding a basic vitamin D supplement to our routine. My child's pediatrician is now recommending a standard 2000 mg during the winter months and 1000 mg regularly, I personally take 5000-10000 MG as I tend to run pretty low. It's a great place to start if you are not feeling so stellar this winter.
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Ladies, there are those times when you just don’t understand where your mood is coming from, and it changes without warning. This is a common experience for many women. Fortunately, there are foods that can effectively improve your mood. By simply eating the right food, you can experience a great difference in your energy and mood. A diet packed with highly nutritious food and proper supplementation can drastically reduce the symptoms of hormonal imbalance such as depression, mood swings, acne, and weight gain. Mood Enhancing Foods and Supplements: SPIRULINA Are you familiar with the blue-green algae found in ponds and lakes? Well, it is known as Spirulina and it contains high amounts of magnesium, calcium, and potassium. It is rich in hormone-balancing nutrients, which can help reduce mood problems, cramps, inflammation, and breast tenderness. Therefore, it can reduce the risk of blood sugar problems by resolving the root cause of hormonal imbalance. COD LIVER OIL Cod liver oil is a historically popular remedy for its nutritional content. Fortunately, the contemporary variety is much tastier than its predecessors. Cod liver oil is rich in essential concentrated hormone-balancing nutrients such as Vitamin A and omega 3s that help address mood problems, inflammation, and fluid balance. VITEX Vitex is also called Chaste Tree Berry, which is a powerful medicinal herb. This is especially ideal for women’s health because it helps produce high progesterone levels. Vitex can help relieve PMS symptoms such as depressed mood, irritability, headache, skin disorder, fatigue, bloating, breast fullness or sleeplessness. Vitex tincture gives you the best results and can be added to herbal teas. BEE POLLEN In traditional Chinese medicine, bee pollen is specifically used to increase energy, reduce cravings, improve digestion, and build iron. Bee pollen is considered a complete food and is a great source of proteins and other important nutrients such as folic acid and vitamin B. These nutrients are effective in balancing hormones, improving your mood, and stabilizing weight. AVOCADO Avocados are great sources of the good fats that are essential for hormone synthesis. The nutrients from avocados help your skin release and circulate the hormones necessary to stay healthy. It is recommended to eat a half an avocado per day to get a beneficial amount of fiber, monounsaturated fatty acids, vitamins C and E, potassium and lutein. SALMON Salmon is good for your brain and heart health. It also balances your hormones because it contains omega-3 fatty acids, which serve as a major building block for hormone synthesis. Its anti-inflammatory properties can help fight skin irritations, including eczema and acne. AMARE FUNDAMENTALS Through a combination of prebioics, strain specific probiotics and phytonutrients, Amare Fundamentals works to balance the gut microbiome and targets the Gut Brain Axis resulting in lower tension, depression, anger and fatigue. When the microbiome is not balanced often hormone imbalances will result. To stay healthy as well as balance your hormones, you need to eat the right food. The foods on this list can produce amazing results. Put an end to your mood swings and other hormonal imbalance symptoms by adding a few of the above to your diet. |
AuthorI love sharing my knowledge of clean food and healthy living. It's not as overwhelming as people think it is. I am not about eating salads 24/7. Anyone who knows me knows I don't really deprive myself. Through trial and error I learned what works for me, my body and most importantly my sanity. Archives
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