Ensure a proper daily vitamins intake

In 1992, studies showed that only 1 out of every 25 Americans were getting the minimum recommended daily allowance of vitamins. Diets have steadily become more and more unhealthy since then, so the number is very likely smaller today than 18 years ago.

A regular vitamin regime is one of the easiest steps a person can take to start pursuing an optimal level of health. In a perfect world, our bodies get all the necessary nutrients from our food. Many diseases and disorders are caused due to the damage in the body created by oxidation. The free radicals (FRs) that are produced every day in the body are known to cause oxidative damage in the body which is one of the reasons for aging process. Vitamin A, Vitamin E and Vitamin C behave as antioxidants to clean up the FRs and prevent the body from the damage. Unfortunately, most people do not get everything they need from a modern diet. Although the acquisition of high quality organic foods can help solve this problem, even that is often not enough.

Additionally, it is especially difficult to maintain the proper vitamin intake if you have any allergies or are subject to any dietary restrictions. Even just having a poor appetite can be a great disadvantage when it comes to getting adequate amounts of all the essential nutrients the body needs. The main sources of vitamins include coarse food grains, vegetables, fruits and eggs. Coarse food grains contain low heat and abundant vitamins. Fruits are the major source of all the vitamins required by human body. Eating all kinds of fruits keeps the physical as well as the mental condition of a person fit and satisfactory.People who want to lose weight can use coarse food grains to take the place of staple foods, as coarse food grains can not only deal with hunger, but also help people lose weight. Obesity is caused by the imbalance of supersession. Vitamin B complex is just a kind of important nutrient to affect the human supersession. Therefore, the lack of vitamin B complex can cause obesity.

Some of the sources of Vitamin C are green vegetables, citrus fruits, berries, tomatoes, cantaloupe, guava, mango, pineapple, Broccoli and so on. Some of the sources of vitamin E are olive oil, wheat, wheat germ, brown rice, oat meal, sweet potato, green peppers, Broccoli, water cress and many more. The strong bones are required for people of all age groups, but especially the children and students must take in good quantity of orange juices and apples. Moreover, fruits are refreshing due to their rich and sweet tastes. To keep yourself fresh and energetic you must increase the consumption of fresh fruit juices on regular basis. The vitamin B1, B2 and B3, B5, B6 and B9 are necessary for the healthy growth of blood cells in the body. Where as the vitamin C, which is found in the banana, apple, lemon, orange, strawberry, mango and grapes is an important anti oxidant which protects the body tissues and cells from getting damaged. Some of the natural sources of vitamin A are carrots, spinach, red and yellow pepper, sweet potato, apricots, mangoes, and cantaloupe and so on. Because of the low quality of many of our non-organic fruits and vegetables, most of us will benefit greatly from daily vitamin and mineral supplementation. One of the most beneficial nutrients is Vitamin B12, which can substantially increase energy levels and boost immune system functioning. Other nutrients that are also important to maintain good health are vitamin A, C, D and E.
It's best to start eating an organic diet full of colorful fruits and vegetables. But even if you're eating well, it's still essential to take food supplements. And when it comes to supplements, it's best to go organic as well
If you would like more information on setting up a regime to take vitamins it's a good idea to consult your physician.

Why is setting up a regime to take a good vitamin and mineral supplement so important? Many medical problems are caused not by bacteria and viruses, or even real physiological problems. They are often the result of poor nutrition. Over an extended period of time, a diet devoid of nutrients leads to a variety of deficiency diseases that usually require medical care and in some cases, hospitalization and can actually lead to death.

It is therefore vital that we all take advantage of the advances in health science and invest in our own health through a daily regime of nutritional supplementation. Not only will this supplementation increase our well being today, it will also prevent us from developing a number of deficiency diseases in the future. Besides this it must be understood here that the physical fitness is attached with the mental health of a person. When a person is physically fit, he most probably has a good mental condition. So the vitamins in fruits are important to keep the mental and physical health in good condition. The benefits of fruits are countless. It has been statistically proven that people who practice good nutrition throughout their lives, including a regular regime of vitamins, live longer and have a higher quality of life when they get older.

Ab Workouts for Men Age 50 and Older

If you are over 50 or have not exercised in a long time, the hardest part of the body to get into shape is the gut area, otherwise known as the abdominals. When we refer to abs we automatically think of the rock hard “six pack” that we see in men’s underwear ads and in movies like “300” where all of the Spartans look like they have been doing nothing but crunches and sit-ups for several years. This is not realistic if you are into middle age no matter what the television commercials tell you, those ab workouts and crazy machines will not produce a six pack if you now have a tubby tummy. In fact ab workouts when you already have a large stomach region will most likely make your tummy larger or appear larger. This is because by exercising that region you are actually building muscle underneath the fat layer and it will push your midsection out.

This does not mean that you should not perform ab workouts, it just means that you need to know how to do them. You also need to combine your ab workouts with a consistent diet program and an aerobic exercise routine that will help you to lose weight overall. If you do not lose weight by modifying your diet and sweating with aerobic exercise then all of the ab workouts in the world will not reduce your gut.

When you first start out doing ab workouts you need to be careful and not overdo them. Fitness experts suggest that you lie on the floor with your knees bent. Instead of performing the traditional sit-up which can be very damaging to your back and relies mostly on the hip flexors as opposed to the abdominal muscles, experts agree that you should do modified crunches. Put your hands behind your head and slowly raise your head about five inches, hold it there, then slowly go down again. Repeat this exercise for ten repetitions. You will immediately feel a tightness in your abdominal region and you may even cramp up if you have not done any ab exercises in a long time. If you do feel a cramp coming on do not move for a while and just lay on your back. Abdominal cramps can be very painful so you want to avoid these as much as possible.

Another great ab routine is the leg lift from the bench position. Lie down flat on a bench and grab the back of the bench behind you. With the legs together and extended lift them together slowly as high as you can, then slowly bring them back down parallel to the bench or even a bit below if you can. Repeat this workout ten times. Be very careful when doing this exercise that you do not overdo it and hurt your back. If you have a bad back do not attempt this exercise.

When you begin any of these ab workouts you should also try to moderate your intake of saturated fats, oils, sugar, starches and dairy. Stick to a more complete diet of fresh fruit and vegetables, as raw as possible to get the most nutrition. Your ab workouts will get a lot easier over time and you will see much better definition once you start cutting back on the calories.

Acne treatments

Acne is a skin condition that affects mostly the face, back and upper chest. It thrives in these areas since they are saturated with sebaceous follicles that act as a good ground for them to spread. Acne forms when oil, dead cells, and bacteria collect in the skin pore. Acne can be either inflammatory or non-inflammatory and all this depends on the extent of damage they cause to the skin. Acne manifests itself through pimples, spots, blemishes or zits and all these are attributed to the pilosebaceous unit changes. Acne is most common with teenagers though a few adults also experience the same. To treat acne, sebum production has to be reduced, bacteria have to be killed, and the dead skin cells have to be removed as well.

Before embarking on acne treatments, it is important to establish if the acne is severe, mild, or moderate. Some of the known acne treatments include oral medications and topical drugs that are all geared towards reducing their damage to the skin. Other than these, other acne treatment methods available include the use of alternative treatments that include cleansing the skin and eating a healthy diet. People with acne are advised to eat foods that are rich in zinc and fiber. Raw foods are also highly recommended. On the other hand, foods that contain caffeine, high iodine, and sugar must be eliminated from the diet. Other things to keep away from include dairy products, alcohol, tobacco and processed foods. Before embarking on a treatment method, it is important to establish your skin type in order to settle for the best formula.

Alcohol solutions are best for oily skins since they evaporate quickly thus ensuring that the skin pores are not clogged. Aqueous solutions are best for normal to dry skin since they are water based. Creams on the other hand are less greasy and that is why they work best for normal to oily skins. Foams are good for normal to oily skin though they are expensive. Gels also work best for normal to oily skin and they are valued for their dimethicone and glycerin content. Lotions are good for any skin type and ointments will work with normal to dry skin. Some of the acne treatments include Exposed, which has been dermatological tested to provide the user with the best relief from acne infection.

Exposed works best in clearing the infected skin and ensuring that future attacks are curbed. It renews the skin, clears acne, unclogs the pores, and reduces redness of the skin. This acne treatment is ideal for all skin types due to its mildness and this makes it suitable for all people including those with sensitive and allergic skins. Zenmed is among the acne treatments and works well due to its ability to work from the inside and the outside. This treatment regulates hormonal imbalances thus terminating acne right from the source. Dermajuv also falls under the category of acne treatments and cures cystic acne as well as severe breakouts. The dermajuv treatment is rated among the best due to its composition that includes Resveratrol, which boosts the treatment.

Dealing with depression

Depression is an emotional problem that is caused by various changes that are emotional, physical, or environmental among others. To be able to deal with depression successfully, you must understand its patterns as well as what causes it. Many a time, you may feel sad, discouraged, or helpless and this may lead to depression. First, it is important to understand the symptoms that characterize depression. If you are depressed, certain patterns in your life will change. You may experience a disturbed sleep pattern as well as appetite changes that are far away from what you are used to. You may also suffer from low concentration spans and many a time you will feel worthless and guilty of things you have no control over. Other symptoms of depression may include loss of interest in activities you used to find pleasurable in the past.

You may also feel fatigued and with little energy to accomplish any task. Other times you may be engrossed with suicide thoughts and you will be socially withdrawn. It is therefore very important to address these symptoms and take the first step towards dealing with depression. The first step towards dealing with depression is a change in lifestyle, it is important to activate your mind with other things that may include exercise. This will divert your mind from things that may be stressing you up. The other remedy is to avoid isolation as much as you can. Try to surround yourself with good friends who will keep you in check. The other thing is to avoid negative thinking which may drive you further into depression. It is important to embrace positive thoughts as this boosts your self-esteem making you more confident about life issues.

Dealing with depression effectively will also involve a healthy diet as junk foods may make you add more weight, which will drive you deeper into depression. It is also essential to create ‘me’ time where you will be able to relax and get in touch with your inner being. Dealing with depression is not a one-day success thing and it is advisable to start small. Staying focused is also very important, as you will be able to work towards your goal, which in this case is to kick out depression. Support from close family members and friends are vital, as they will instill you with positive energy that you need badly. You will also feel comfortable enough with them to open out your heart to them.

This way, the burdens you are experiencing will feel lighter since a problem shared is a problem halved. Joining a support group for depressed people is also a plus towards dealing with depression as it reduces on isolation. Another step towards dealing with depression is letting go. Many times, in life, you may feel tied to something or someone and the sad fact is that you cannot achieve it. You may have lost someone special and this may have led to depression. Letting go helps you carry on with life knowing appreciating what you have and all the other people in your life that make you feel good.

My Feelings on the 10 Healthiest Foods

For many years, I have learned about different foods and their nutritional content in an effort to be as healthy as I can possibly be. I have found that the 10 healthiest foods for me are all easily accessible, tasty and affordable.

Potatoes are one of the 10 healthiest foods you can eat because of the folate and potassium they contain. They are very nutritious and should be a staple of any diet.

Strawberries are one of the 10 healthiest foods that you can eat, as well, as they are packed with Vitamin C and are good sources of fiber and Manganese.

Another great food that should be included in the top 10 healthiest foods is the lemon. Again, lemons are a great source of Vitamin C, and there is evidence that shows they could reduce a person's chances of developing cancer.

Salmon is another great food because of the amount of Omega-3 fatty acids it contains to help with heart health, and walnuts should be included for the same reason. Plus, both foods are great sources of protein.

Milk would definitely make the list of the 10 healthiest foods, even though it is not really a food at all, simply because of the calcium it provides. There are also links between calcium intake and weight loss.

Avocados are also a great food that should make the list, because they are a great source of dietary fiber and help with the absorption of such nutrients as beta-carotene. Avocados are also shown to reduce cholesterol.

Garlic could be included among the 10 healthiest foods for the same reason as avocados in that it is shown to lower cholesterol, and it has also been shown to fight the growth of such bacteria as E. coli.

Another food that I would count among the 10 healthiest is eggs. Eggs are a great source of protein, as well as riboflavin and B-12. The only thing to watch for with eggs is that they are a little high in fat and cholesterol.

The final food on my list of 10 healthiest foods is spinach. Besides being an easy vegetable to find in practically every supermarket, spinach is shown to produce anti-oxidants that contribute to good eyesight.

There are many more foods that have just as much nutritional value as many of the foods that I have named. I realize that my list of the 10 healthiest foods would not necessarily be the same as everyone else's list, but I have found that by including these foods in my weekly diet, I am a much healthier and happier person.