5 nutrients your body really needs

While it is important to include a wide variety of vitamins and minerals into your diet, there are some important nutrients you need to pay special attention to; ones that many of us aren’t getting enough of. Here are 5 essential nutrients you really need.
Essential nutrient 1: Omega-3 fatty acids



Why you need it:  Do you want to live longer, look better and feel happier? Then you need to eat more omega-3 fatty acids. Research studies have shown that an omega-3 deficiency can lead to depression, aggressive behavior and mood swings, while the essential fatty acids can also prevent heart disease, maintain good eye health, help you lose weight and keep your skin and hair in great condition. However, despite all of these benefits, many of the population consistently fail to get enough omega-3 fatty acids into their diets.
How to get it: One of the best sources of omega-3 fatty acids is oily fish such as salmon, mackerel and sardines. The American Heart Association recommends that most of us should eat oily fish twice per week. If you are not a fan of fish, other good sources include flaxseeds and walnuts.
Essential nutrient 2: Vitamin D

Why you need it: Not only does vitamin D help the body to absorb calcium, thereby promoting good bone health, it is also essential for overall wellbeing. Those deficient in vitamin D are at greater risk of developing certain cancers, osteoporosis, mental illness and heart disease. While many people don’t see consuming vitamin D as a necessity as our bodies produce the nutrient itself when exposed to the sun, excessive use of sun protection combined with long periods without adequate sunshine in certain parts of the world have meant that many of us are deficient in this essential nutrient.
How to get it: Spending time in the sun is a good way to boost your reserves of vitamin D. While it is essential to take care in the sun, experts recommend we spend 10 minutes in the sun each day without sunblock. Good food sources of vitamin D also include oily fish and egg yolk.
Essential nutrient 3: Iron

Why you need it: Iron deficiency is the most common nutrient deficiency in the world, affecting between four and five billion people worldwide. Given that iron is an extremely important nutrient which is integral to many bodily processes, it is important to try to get enough of this mineral; particularly in the case of pre-menopausal and/or pregnant women who are more prone to deficiency. Symptoms of iron deficiency include tiredness, low energy levels and headaches. It can also affect your physical appearance, causing hair loss, flaking nails and a pale complexion.
How to get it: The best sources of easily absorbed iron are animal products such as red meat, offal, chicken and eggs. For vegetarian sources, opt for green leafy vegetables, pulses and dried fruit. It may also be worthwhile cutting down on tea and coffee, as these contain polyphenols that can make it difficult for our bodies to absorb iron, and drinking orange juice with meals, as vitamin C helps with the absorption of iron.
Essential nutrient 4: Vitamin B12

Why you need it: Vitamin B12 is an essential nutrient which is required by the body to make new red blood cells and to help keep the nervous system healthy. Vitamin B12 deficiency can lead to anemia, which can have dangerous consequences if left untreated. Symptoms of anemia include tiredness, a pale complexion, breathlessness and tingling hands and feet. Vitamin B12 deficiency can also lead to mental health problems such as memory loss, confusion, mood swings and depression. Studies have suggested that getting enough vitamin B12 can help reduce the risk of Alzheimer’s.
How to get it: Vitamin B12 is found in animal products including meat, eggs and dairy produce. As it is not available in fruit and vegetables, vegans should make sure they eat foods that are fortified with vitamin B12, such as breakfast cereals, or take a vitamin B12 supplement.
Essential nutrient 5: Iodine

Why you need it: Iodine deficiency significantly affects the brain development of unborn babies and young children and is the main cause of preventable mental retardation and brain damage across the world. It also increases the risk of miscarriage and stillbirth, which could be a major problem given the numbers of women suffering from this deficiency.
How to get it: Iodine deficiency can be alleviated through the use of iodised salt, which is widely available in many parts of the world. Other food sources of iodine include milk, eggs, fish, seafood and seaweed such as nori and kelp. 

Top 5 foods to help you sleep

Dairy products


If you’re struggling to get a good night’s sleep, foods containing tryptophan should be a first port of call. Tryptophan, an essential amino acid, helps to raise serotonin and melatonin levels in the body, both of which can help induce sleep. While turkey is a famously good source of tryptophan, other (perhaps more bedtime-friendly) sources include dairy products such as yoghurt and milk.
On top of their tryptophan levels, dairy snacks are also a great source of calcium, which helps the brain to use tryptophan to create melatonin. Research has also suggested that a deficiency of calcium in the diet can cause disturbed sleep patterns and a lack of deep sleep.
Oats

While many of us associate oats with breakfast time, they are also the perfect evening snack. Oats are a good natural source of melatonin, which is often taken as a sleep aid due to its ability to help regulate the body's internal clock. They are also another good source of tryptophan, especially when combined with milk.
Furthermore, oats are rich in both calcium and magnesium; two minerals that have been proven to promote good quality sleep. For a warm, soothing snack before bed, try eating a small bowl of porridge to help you drift off, combined with any of the following toppings to help double its effects.
Bananas

If you suffer from muscle spasms or cramps during the night, it may be that you are deficient in the electrolytes magnesium and potassium, both of which help to relax muscles and keep them functioning properly. Fortunately, bananas are excellent source of both minerals, making them a good bedtime snack, particularly after a heavy exercise session.
As well as being rich in these essential minerals, bananas also contain tryptophan, which can help to promote sleep. Researchers have also found that having a banana before bed can help sufferers of sleep apnea by keeping their throats open and therefore reducing the risk of choking.
Cherries

For those who have trouble sleeping, you may be familiar with over-the-counter melatonin supplements used to treat insomnia. However, while melatonin can help to regulate sleep, it may be unwise to rely on supplements for long-term use. Fortunately, cherries provide a great natural source of melatonin as well as being excellent for overall health.
A research study  has indicated that consuming tart cherries before bed helped participants sleep faster and easier, making fresh cherries or cherry juice a great natural sleep aid.
Flax seeds

Flax seeds are great for increasing levels of sleep-regulating substance serotonin in the body due to their high levels of both tryptophan and omega-3 fatty acids. Furthermore, the omega-3 fatty acids they contain have been proven to help reduce the anxiety, depression and stress which are leading causes of insomnia, and have been shown to be effective against the condition sleep apnea.
Not only that, flax seeds are a good source of magnesium, which is renowned for its ability to reduce stress due to its relaxing effect on the muscles and nervous system. Magnesium has also been shown to help prevent restless leg syndrome and night terrors; both of which can affect sleep. 

Top 10 Worst Female Health Habits

Women typically assume the role of ‘caretakers of health’ when it comes to their families. It’s a bit surprising then that they can be so lax with their own health.
Here are some of the unhealthiest habits women everywhere indulge in on a daily basis:
Finishing off their kids’ meals
 Although this applies only to moms, it’s such a common habit that we had to include it in this list. In an attempt to reduce left overs and wasted food, many moms wipe off their kids’ plates at the end of a meal. Depending on how much the child has left, this could be a substantial addition of calories and can seriously derail the mom’s weight management efforts.


Wearing heavy earrings 

 One of the best things about being a woman is the joy of accessorising! And who can resist a great pair of earrings? Some women, however, go overboard when it comes to wearing large, dangling earrings. Cosmetic surgeons are often approached by women who’ve torn their ear lobes because of constantly wearing big earrings or worse, sleeping with their earrings on. To avoid torn earlobes, it’s best to wear light earrings on a daily basis or wear heavy ones with a chain as support.


Indulging in fad diets

  The need to lose weight, and lose it fast, causes women of all ages to turn to fad diets. From cabbage soup diets to zero carb diets, almost all these fad diets have been proven to be disasters. Not only do they cause your weight to go through the roof the second you get off the diet, they can also cause serious medical harm. The only trick to weight loss is a healthy diet, regular exercise and enough sleep.


Not wearing the right bra

The right bra not only gives you a great shape and allows your clothes to fit better; it can also be a huge contributor to better back health. Wearing a bra that’s the wrong size or one that does not give you the support you need can cause neck and back pain, as well as cause circulation problems. So get yourself measured for the right size and get a bra that fits you well.


Carrying very heavy bags

  Many women, especially moms, often joke that they carry the world in their bags. And while it’s convenient to have everything you need in your bag, a very heavy bag can take a serious toll on your neck and back health. Try and take out unnecessary items from your handbag and if you carry a laptop, use a bag pack to carry it, as against a sling bag.


Wearing ultra tight jeans

 While the skinny jean trend is a huge fashion hit, it may not be the best thing for your health. Studies have shown that constrictive clothing can cause a number of medical conditions like vaginal yeast infections, bladder infections and even blood clots in the legs. You may have noticed abdominal discomfort when you eat while wearing tight clothing. Constantly wearing tight jeans can worsen the condition.

Wearing uncomfortable shoes

From wearing flimsy flip-flops that provide little to no support, to wearing very high heels that can play havoc on the joints, women around the country are guilty of putting style before support. While flip-flops or V-slippers seem like a comfortable option for a hot country as ours, most of them provide very little arch or heel support. Also, being as open as they are, they expose the feet to dust and other dirt from the roads. Heels over 2 inches high have been known to have an adverse effect on the joints and can even contribute to osteoarthritis that affects the knees, hips, ankles and feet. For daily wear to college or work, remember to wear comfortable shoes that provide cushioning, as well as support to the entire foot.

Avoiding weight training in gyms

Many women believe that lifting weights as part of their gym workout will lead to them bulking up like men. The truth is that because of the presence of oestrogen in women’s bodies, weight training will not lead to bulky muscles, but rather will help to burn fat, strengthen bones and even cut down the risk of diseases like osteoporosis and diabetes in the future.

Wearing synthetic underwear

Heat, moisture and synthetic clothing can be a breeding ground for yeast infections and itching and you definitely don’t want that in your private regions. Wearing sexy underwear or thongs once in a while is not a bad idea, but for daily use, stick to good old cotton underwear.

Not paying attention to heart health



For some reason, heart disease and heart attacks are only associated with men. While it’s true that oestrogen protects women’s heart for a majority of their lives, post menopause, women are as susceptible to heart disease as men. But the notion that heart disease doesn’t touch women is so strong that very often women even ignore symptoms of a heart attack. Ignoring heart health is a big mistake and women as well as men should take all the necessary measures to ensure a healthy heart.

Antipsychotic drugs tied to diabetes in pregnancy

Women who take antipsychotic medications while pregnant may have an increased risk of developing diabetes, according to a new Swedish study.

Researchers found that out of 360,000 women who gave birth over a four-year span, about four percent of those on antipsychotic drugs developed gestational diabetes. Meanwhile, only 1.7 percent of women who weren't taking antipsychotics were diagnosed with pregnancy-related diabetes.The study, however, cannot prove the drugs caused gestational diabetes. It could be that women on antipsychotics have other traits that leave them more vulnerable to diabetes. Poor diet and lack of exercise, for example, have been tied to the condition.

"It's a very important and difficult area to study, because severe mental disorders - such as schizophrenia and bipolar disorder - often require consistent medication even if a woman is pregnant. So it's very important for us to know all the possible adverse effects from the medications" 

Those two drugs are newer antipsychotics and have been linked to weight gain, high cholesterol and increased insulin resistance, gestational diabetes risk would be more exaggerated for those treated with the two (newer drugs) but we were surprised we saw it for all antipsychotics.

NO LINK TO BABY SIZE
The researchers also looked at whether antipsychotic drugs were tied to differences in baby size at birth, because women with gestational diabetes may deliver bigger babies. But there was no clear link.
Babies born to mothers on the newer antipsychotic drugs were more likely to have big heads. 

As for what women with schizophrenia or bipolar disorder can do to limit their risk of gestational diabetes,it varies patient to patient.
"You have to balance a lot of things.The approach, depends on what medications women need, how long they've been pregnant and which medications are linked to pregnancy-related problems.

Top 10 detox foods

Recently overindulged? Feeling a bit sluggish? Or just not looking your best? It could be that your body is in need of a detox. Fortunately, there are many foods around that can help counteract the effects of a toxic lifestyle. Whether you want to lose weight, feel more energised, improve your complexion or boost your mood, check out these top 10 foods to cleanse your body and boost your health.


Watercress

Like most green herbs and vegetables, watercress is an excellent health-booster and detox food. Firstly, watercress leaves are packed with many vital detoxifying nutrients, including several B vitamins, zinc, potassium, vitamin E and vitamin C. Secondly, watercress has natural diuretic properties, which can help to flush toxins out the body. To reap the benefits of this nutritious food, try adding a handful of watercress to salads, soups and sandwiches.

Brown rice

If you want to cleanse your system and boost your health, it is a good idea to cut down on processed foods. Instead, try supplementing your diet with healthier whole grains such as brown rice, which is rich in many key detoxifying nutrients including B vitamins, magnesium, manganese and phosphorous. Brown rice is also high in fibre, which is good for cleansing the colon, and rich in selenium, which can help to protect the liver as well as improving the complexion.

Fresh fruits

Fresh fruits are high in vitamins, minerals, antioxidants and fibre= and are also low in calories, making them an important part of a detox diet. If you're after brighter eyes and skin, shinier hair and improved digestion, try boosting your intake of fruit and eating from a wide variety of different kinds. The good news is fruit is easy to add to your diet, so try starting your day with a fresh fruit salad or smoothie and snacking on pieces of fruit throughout the day.

Cabbage

Many celebs have resorted to the cabbage soup diet to help lose weight and get in shape quickly before a big event, however cabbage is not only good for weight loss - it is also an excellent detoxifying food. Like most cruciferous vegetables (including broccoli and sprouts), cabbage contains a chemical called sulforaphane, which helps the body fight against toxins. Cabbage also supplies the body with glutathione; an antioxidant that helps improve the detoxifying function of the liver.

Green tea

While it's not technically a food, no detox plan would be complete without regular consumption of essential liquids. Fluids are essential for keeping our organs healthy and helping to flush toxins from the body, and drinking green tea is a great way of boosting your intake. Green tea is not only a good weight-loss drink, but it is extremely high in antioxidants. Research has also suggested that drinking green tea can protect the liver from diseases including fatty liver disease.

Beetroot

 For those needing a quick health-boosting shot of nutrients, you can't do much better than beetroot. Packed with magnesium, iron, and vitamin C, the vegetable has recently been hailed as a superfood due to its many reported health benefits. Not only is beetroot great for skin, hair and cholesterol levels, but it can also help support liver detoxification, making it an ultimate detox food. To enjoy its benefits, try adding raw beetroot to salads or sipping on some beetroot juice.

Artichoke

If you have recently been overindulging in fatty foods and alcohol, adding some steamed globe artichoke leaves to your meals is a great way to help get your body back on track. Globe artichokes are packed with antioxidants and fibre and can also help the body digest fatty foods. On top of this, globe artichoke is renowned for its ability to stimulate and improve the functions of the liver - the body's main toxin-fighting tool.

Garlic

 Garlic has long been known for its heart benefits, however the pungent food is also good at detoxifying the body. Garlic is not only antiviral, antibacterial and antibiotic, but it contains a chemical called allicin which promotes the production of white blood cells and helps fight against toxins. Garlic is best eaten raw, so add some crushed garlic to a salad dressing to boost its flavour and your health at the same time.

Ginger

 If too much fatty food or alcohol has caused problems for your digestive system, it may be worthwhile adding some ginger to your diet. Ginger is not only great for reducing feelings of nausea, but it can help improve digestion, beat bloating and reduce gas. In addition to this, ginger is high in antioxidants and is good for boosting the immune system. To give your digestion a helping hand, try sipping on ginger tea or adding some freshly grated ginger to a fruit or vegetable juice.

Lemon

 Lemons are a staple of many detox diets, and there is good reason for this. Firstly, lemons are packed with antioxidant vitamin C, which is great for the skin and for fighting disease-forming free-radicals. Furthermore, the citrus fruit has an alkaline effect on the body, meaning that it can help restore the body's pH balance, benefitting the immune system. Try starting your day with hot water and a slice of lemon to help flush out toxins and cleanse your system.

Top 10 healing foods

10 medicinal foods to boost and restore your health

With many of us turning to antibiotics and flu remedies at the merest hint of a sneeze, we could be exposing our bodies to all sorts of side-effects as well as building immunity to their beneficial effects. Luckily, there are many ways to heal your body without hitting the medicine cupboard. While many conditions do require traditional medicine, to help treat minor conditions or supplement ongoing treatment, check out our top 10 medicinal foods.

The antibiotic: garlic

Garlic has long had a reputation as a natural antibiotic. In fact, one study by researchers from the University of East London found that the allicin present in garlic was effective against the most antibiotic-resistant strains of "superbug" MRSA. While it is inadvisable to ditch the antibiotics without seeking professional advice, for minor conditions such as acne where long-term antibiotic use is required, it may be worth considering garlic as a natural alternative.

The flu remedy: manuka honey

Manuka honey is packed with antioxidants and is also renowned for its antibacterial and antiviral properties. This powerful honey can be used to help treat many conditions including ulcers, acne and digestive problems, and it is also a good treatment for the flu and common cold. The honey is not only a great immune-booster, but its antiviral properties help protect against cold and flu symptoms while its antibacterial properties can tackle the bacteria that can lead to a sore throat.

The digestive aid: peppermint tea

If you're suffering from nausea, flatulence or IBS, a cup of peppermint tea may help sort you out. Peppermint has a mildly anaesthetic effect on the stomach lining, which can help reduce nausea. In addition to this, it is also an antispasmodic, meaning that it can help relieve muscle spasms along the digestive tract, helping with the painful symptoms of IBS.

The antacid: bananas

If you regularly suffer from heartburn or indigestion, it may be worth adding more bananas to your diet. Bananas are renowned for their antacid properties, which can soothe painful heartburn as well as protecting against stomach ulcers. As an added bonus, bananas can also decrease risk of stroke and lower blood pressure, making them an extremely healthy alternative to antacid medication.

The anti-depressant: chocolate

Chocolate is known to be high in mood-boosting chemicals, and findings published in the scientific journal Nutritional Neuroscience have suggested that the food can help reduce the symptoms of depression. The popular treat is not only high in magnesium, which can aid relaxation, but it contains anandamide, a neurotransmitter which can help regulate mood, and phenylethylamine, which raises endorphin levels. However, the mood-boosting food should still be eaten in moderation!

The sleep aid: oats

If you're struggling to get a good night's sleep, try eating a small bowl of porridge before bedtime to help you drift off. Oats are a good natural source of melatonin, which is often taken as a sleep aid due to its ability to help regulate the body's internal clock. On top of this, they are also a rich source of tryptophan, which helps the brain to produce more melatonin as well as the relaxing chemical serotonin.

The painkiller: oily fish

As well as being good for your brain and eyesight, the fats in oily fish can act as natural painkillers for many conditions due to their anti-inflammatory properties. Studies have suggested that regularly eating oily fish can help reduce the pain of inflammatory conditions such as arthritis, while separate research has indicated that fish oil can help treat lower back and neck pain. Also - good news for the girls - researchers have found that fish oil can help reduce menstrual pain and cramps.

The antihistamine: capers 

Capers may not be a typical store cupboard essential, however they could prove very beneficial to those suffering from allergies. Capers are rich in the bioflavonoids rutin and quercetin (also found in apples, red onion and tea), both of which have antihistamine and anti-inflammatory properties. Quercetin is particularly effective as an anti-allergy remedy when taken with bromelain; an enzyme found naturally in pineapple.

The stop smoking aid: milk

While quitting smoking is never easy and requires a huge amount of dedication, there are certain foods you can add to your diet to make it a bit easier to quit. Researchers at Duke University Medical Center conducted research into foods that may help smokers break the habit and discovered that smokers found drinking milk before lighting up worsened the taste of their cigarette. Although this approach won't work by itself, next time you crave a cigarette try drinking a glass of milk before to make the experience a little less pleasurable.

The travel sickness remedy: ginger

Ginger is an all round good health food, being high in antioxidants and anti-inflammatory compounds. However, ginger's most reputed benefit is its effectiveness at treating all types of nausea, making it a great alternative to motion sickness tablets when travelling. To help ease the nausea associated with travel sickness, try eating crystallised ginger or ginger biscuits, or drink some ginger tea or ginger ale.

Top 5 Fertility-Boosting Foods for Women

There’s no need to feel deprived when you’re trying to get pregnant. Quite the opposite. Check out these foods that taste great and can help keep your body in top baby-making condition.




Whole Grains



You don’t have to give up carbs, just choose wisely. Complex carbohydrates like whole grain breads, brown rice, stone-ground cornmeal, and oatmeal don’t affect blood sugar and insulin as dramatically as refined carbohydrates (white bread, white rice, bleached flour, etc). And anything that’s good for insulin function is good for fertility.

 Plant Protein


Protein from plant sources like beans, peas, and peanuts has been associated with increased fertility, as opposed to protein from red meat and poultry. Beans are also high in iron, another fertility-helper. No need to become a vegetarian, but do try to limit meat to occasional small portions.


Full-Fat Dairy Products

It might be hard to think of whole milk, full-fat yogurt, and even ice cream as fertility foods, but a study showed that women who consume these foods (as opposed to low-fat or no-fat dairy) have fewer problems with ovulation. And dairy contains calcium, too, which is an important fertility nutrient. Researchers caution not to overdo it with the full-fat stuff, but one serving a day might help (compensate for the extra calories elsewhere in your diet).

 Fresh Fruits and Vegetables 

Where to begin with how healthy and important for fertility fresh produce is? First of all, it’s full of antioxidants, which promote general—and reproductive—health. Plus many fruits and vegetables—oranges and citrus fruits, strawberries, green leafy vegetables—are high in folate, an important nutrient to load up on before pregnancy to prevent birth defects.



Right Fats: Monounsaturated, Polyunsatured, Omega-3 Fatty Acids

Say “no” to trans fats and saturated fats...and  yes to monounsaturated and polyunsaturated fats, and omega-3 fatty acids. These fats reduce inflammation and increase insulin sensitivity. Where to get them? In avocados, nuts, sesame and pumpkin seeds, sardines, and salmon.


You can combine these foods in all sorts of ways to magnify the fertility-boosting impact of any meal or snack. Instead of a plain salmon sushi roll, order the one with avocado. Add almonds to your morning oatmeal. Switch to brown rice at the Chinese restaurant. Indulge in creamy cornmeal polenta with cheese, or add a bit of full-fat yogurt or sour cream to black beans. Fabulous-tasting...and fertility-boosting.

8 Natural Ways to Regulate Your Period and Balance Hormones

First, you need to figure out the cause of your irregular periods. If you don’t know why you’re not menstruating regularly, then you won’t be able to fix it!
If you’re not getting your period, you may have amenorrhea — and you need to talk to your doctor.


Take Black Cohosh 


Women sometimes take Black Cohosh Rootto regulate periods, ease PMS symptoms, and induce labor. Black cohosh has also been used to relieve arthritis pain and help lower blood pressure. However, research has not verified how effective black cohosh is in regulating menstruation. For some women it’s great, and for others it does nothing to balance their hormones. So…it’s one of those things you may just have to try.

 Blue Cohosh - Regulates periods



Blue Cohosh Root can regulate the menstrual cycle, ease menstrual cramping, and treat endometriosis. Don’t take this herb if you’re on prescription medications – talk to your doctor first!  Native Americans use this natural herbal product to induce labor, and it can be toxic.

 Wild Yam Root -Balances hormones



Wild Yam Root is a herbal product that contains diosgenin, which may balance progesterone. Wild yam root may effectively treat menstrual irregularities, cramps, infertility, menopause, and endometriosis. Again, if you’re on other medications, talk to your doctor before trying this herb to regulate your period. But it doesn’t work for everyone; my massage therapist tried wild yam root and found it totally ineffective. But, it regulates other women’s hormones.

 Soy- Stabilizes Mood





Soy products, such as soy nuts and tofu, can help balance your hormones and stabilize your moods. Soy contains isoflavones or phytoestrogen (plant estrogens) that may work as a weak form of estrogen. Large amounts of soy can throw off your hormonal balance, but light to moderate amounts can help regulate your period (again, depending on what the cause of your irregular periods are).

Try acupuncture – regulates blood flow

 


This naturopathic remedy balances hormones and regulates blood flow. Acupuncture may help to regulate periods in women who have polycystic ovary syndrome.

 Aromatherapy and Essential Oils

In aromatherapy, essential oils stimulate your olfactory (smell) nerves, which can affect emotions and balance hormones. Aromatherapy oils can promote restful sleep, alleviate headaches, lessen anxiety and depression, and help balance hormones. If you’re looking for ways to regulate your period, talk to a naturopathic doctor or homeopathic specialist about the different types of aromatherapy.

Deal with your stress - causes irregular periods


Tension, anxiety, lack of sleep, poor eating habits, and upset moods can affect your menstrual cycle — and not in a good way! To regulate your periods, find healthy ways to deal with the stress in your life. Get massages, exercise regularly, get intimate with your partner, and get enough sleep! 
These suggestions will help balance your hormones and mood.