Spring Fever

6 Mar, 2019, No comments

Spring is a wonderful time of flower blossom, bright sun and blue sky. As spring rolls in, the dormant nature of our winter lifestyle wakes our body up to meet the business of a new season. But suddenly – lethargy, malaise and weakness. We look in the mirror – dry skin, dark circles under the eyes and wrinkles. All this points to a lack of vitamins, and especially vitamin C!
Many vital processes in the body are connected with this vitamin. So, if you suffer from peeling skin, bleeding gums, inflammation of the mucous membranes, insomnia, irritability, increased fatigue and visual impairment, not to mention that everything goes wrong, and life is not such a pleasant experience – you have a deficiency of vitamin C.
What do we need to know about vitamin C? The recommended daily dose of vitamin C is 70-100 milligrams. However, these figures are considered to be approximate (depending on age and lifestyle). What should we do? Do not rush to the nearest pharmacy for synthetic “sources” of vitamin C! Natural products containing essential vitamin will not bring harm if you eat them in unlimited quantities. Synthetic drugs can not boast of such a property, so – be careful.
It is important to remember that during heat treatment a significant portion of the compound of vitamin C is destroyed (the same thing happens when the products come in contact with metal surfaces), and thus we need to use all of these products in their raw form – fresh, frozen or dried, whole or in the form of salads and drinks.
Of course, we need all kinds of nutrients, not just vitamin C. The increased demand of energy of longer spring days, however, can exceed our body’s capacity to handle this change. Stressed, we feel tired (spring fatigue).
Our body has a tendency to take any change, internal or external, as a stressor, seasonal change is a big threat to homeostasis, the constancy of the internal environment andour body works hard to repair and strengthen the weakened defense system that often occurs during the winter.
During the winter, our body runs low in hormones such as serotonin (the stress buster and happiness booster) due to shorter daylight hours and dopamine (the motivation hormone) due to decreased physical activity. There is also an increase in cortisol (the stress hormone) due to increased environmental threats. As result, some of us feel lethargic, less motivated, low in vitality, and tired, especially toward the end of the winter season.
Lack of vitality could be due to lack of vitamin reserve in the body. For example, the primary energy boosters such as vitamins D and C are dependent on availability of sunlight and fresh fruits and vegetables.
Other factors that occur in spring include increased libido and reproductive urges, not-quite-adapted energy metabolism, and disrupted sleep pattern.
Symptoms of spring fatigue include loss of appetite, constant tiredness, difficulty in attention and concentration, unrefreshing sleep and sleepiness, headaches, impaired judgment, altered sensory perception, slow reflexes and responses to stimuli, lack of motivation, poor immune function, and negative effects on memory, critical thought, reaction time, mood, anxiety, energy level, digestion, and blood pressure.
The key strategy to combat spring fatigue is to minimize stress and boost internal energy levels. This way, you can maintain your body’s energy balance, emotional stability, and sleep pattern.
Drink plenty of water. Water cleanses toxins from the system and boosts metabolism. Dehydration can cause headaches and fatigue. Drinking water can be the simplest and most effective solution to fatigue.
Eat small amounts of nutritious food frequently. Make sure at least one-third of your meal plan includes fresh vegetables and fruits for vitamin C. For vitamin B1, an essential nutrient for the nervous and circulatory systems, consume beans, nuts, seeds, fish, pork, spinach, asparagus, and grains.
Go out and exercise. Even 15 minutes exposure of your skin to the sun can fill your body with an adequate amount of vitamin D for the day. Exercise and vitamin D build your strength and boost energy levels. Engage in moderate aerobic exercise such as taking a 30-minute walk or jog. Mindful movement is a good way to boost your inner energy and calm the mind in just a few minutes.

What Are Antioxidants?

2 Mar, 2019, No comments

They’re chemicals that fight a process in your cells called oxidation. The main source is plant-based foods, but our body makes some, too. Most of us are familiar with vitamins C and E, beta-carotene, and the minerals selenium and manganese. Plant nutrients and chemicals like flavonoids, phenols, polyphenols, and phytoestrogens are also antioxidants.
Each one antioxidant works differently, but together they form a team that fights free radicals. They cause the oxidation process that damages our cells and the genetic material inside them. Our body makes free radicals as it processes food, sunlight, and toxins like smoke, pollution and alcohol. Antioxidants either stop free radicals before they form or break them down, so they’re harmless.
Vitamin E is stored in fat (fat-soluble). It fights off free radicals that attack fats in your cell walls. It may also stop LDL cholesterol from turning into a form that could harden your arteries (Oxidized Cholesterol) and lead to cardiovascular disease. Where to get it: Whole grains, vegetable oils (olive, sunflower, canola), nuts, and green leafy vegetables.
Vitamin C is stored in water (water-soluble). It may help prevent cancers of the stomach, lung, and digestive system. Where to get it: Green vegetables, tomatoes, and citrus fruits like oranges and grapefruits. Choose raw foods because cooking may destroy it.
Beta-carotene is a fat-soluble carotenoid (those are the yellow, orange, and red pigments in vegetables and fruits). Our body turns it into retinol, which helps you see.Where to get it: Fruits, grains, carrots, squash, spinach, and other green vegetables.
Lycopene is carotenoid which may help protect against prostate, lung, and breast cancer. Where to get it: Cooked and processed tomatoes are a good and common source. Heating the tomatoes makes it easier for your body to absorb the lycopene. Add a bit of fat like olive oil to further help your body use this nutrient.
Selenium is found in soil and water, this mineral helps your thyroid work. Research suggests it can help protect against cancer, especially of the lung, colon, and prostate. Where to get it: Grains, onions, garlic, nuts, soybeans, seafood, meat, and liver.
There are more than 4,000 different Flavonoids found in fruits and veggies. Every plant contains a different flavonoid combination. They may help protect against heart disease, cancer, arthritis, aging, cataracts, memory loss, stroke, inflammation, and infection. Where to get them: Green tea, grapes, red wine, apples, chocolate, and berries.
Fatty Acid Omega-3s help protect against heart disease, stroke, arthritis, cataracts, and cancer, but Omega-6s help improve eczema, psoriasis, and osteoporosis. Our body can’t make these essential fatty acids, which help stop inflammation. Unfortunately most people get far more Omega-6 in their diet and far less Omega-3 than they need. Just keep in mind that a balanced ratio is four parts Omega-6 to one part Omega-3. Where to get them:
- Omega-3s: Salmon, tuna, sardines, walnuts,
- Omega-6s: Vegetable oils, nuts, poultry.