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Six Very Essential Minerals and Women’s Health

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WOMANMinerals are playing a very important role in a human body. The main goal of these essential elements is to make sure that the body functions properly. If deficiency is ignored for a prolonged period of time a serious health problem can be developed. For instance: women who are menstruating need an extra supplementation of iron till the reach menopause stage. A good source of minerals concentration is in certain types of whole foods. However, it is hard to follow a diet that contains all the necessary nutrients that a woman needs. Taking multivitamin and food-based natural mineral supplements are few ways that can be very beneficial.

Supplements can help improve the body’s absorption of certain other minerals and nutrients – for instance, magnesium is necessary for calcium absorption, selenium is necessary for Vitamin E absorption, Zinc is necessary for Vitamin A absorption. Majority of the females are deficient in minerals such as magnesium, calcium, iron, zinc, iodine and selenium. These minerals are very important fro proper metabolic function, hormone balance and bone strength and many other important health benefits.

Below is the list of six essential minerals and their function:

 

MAGNESIUM:

Key Functions: Energy Metabolism, protein synthesis, bone health, muscle and nerve function

Food Sources: Leafy green vegetables, sea weed or green algae, avocados, raw chocolate, beans, nuts, and grains such as brown rice and millet

Daily Dosage Recommendation: Age 19-30: 310mg    Age 31+: 320mg

 

CALCIUM:

Key Functions: Muscle function, nerve transmission, intracellular signaling, hormonal secretion, support and structure of bones and teeth

Food Sources: Dairy products, nondairy sources (preferable)  include sea vegetables, Chinese cabbage, kale and broccoli, foods: juices, dinks and cereal fortified with calcium.

Daily Dosage Recommendation: Age 19-50: 1000 mg  Age 50+ 1200 mg

 

IRON:

Key Functions: Part of the protein hemoglobin, which carries oxygen in the body; also found in the protein myoglobin, which makes oxygen available for muscle contraction

Food Sources: Red meats, fish and poultry, lentils, beans, black-strap mo;ases, dried apricots, raisins.

Daily Dosage Recommendation: Age 19-50: 18mg Age 50+ 8mg

 

ZINC:

Key Functions: Strengthens immune system, increases white blood cells count, helps regulate hormones; supports absorption of calcium.

Food Sources: Oysters, pumpkin and many other seeds, most meat products, beans, nuts, whole grain.

Daily Dosage Recommendation: Age 19+ 8mg  Pregnant: 11mg Lactating 12mg

 

IODINE:

Key Functions: Strongly influences nutrient metabolism, detoxification, nerve and muscle function, nail, hair, skin and tooth condition and mental development.

Food Sources: Seafood, seaweeds such as kelp, clams, lobsters, oysters and sardines

Daily Dosage Recommendation: Age 19+:150mcg  Pregnant: 220mcg  Lactating: 290mcg

 

SELENIUM:

Key Functions: Stimulates glucose uptake and regulates metabolic processes including fatty acid synthesis; acts as an antioxidant against free radicals

Food Sources: Cereals, legumes, Brazil nuts, beef, chicken, eggs and cheese

Daily Dosage Recommendation: Age 19+:55µg  Pregnant: 60µg  Lactating: 70µg

 

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Iron and Why Human Body Needs It.

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IRONIron (Fe) is the most abundant element on the planet Earth. It can be found in outer and inner core. This element is playing very crucial role the human’s health. Our bodies require around 100 milligrams per day of Fe. This important element regulates DNA synthesis, growth, healing, immune function, reproduction and even metabolism. Without Iron our red blood cells would not be able to carry Oxygen. Hemoglobin and Myoglobin are the two proteins in red blood cells that are responsible for delivering oxygen via blood and muscles. This function makes Fe a very important element for athletic performance. Every time I ride my bike at a  fast pace or climbing a long hill, especially on my single speed bike, I wish I had more oxygen delivered to my muscles for better performance.

The body does amazing things by adopting to external environment. One of the attorneys that I work with on personal injury cases spent two weeks with his son in Mountainous region of India. He is in his mid 50s and is an avid surfer. When he has returned from his trip he informed me that he feels like he is 25 years of age. His energy level was over the roof and he was able to surf and play tennis much longer than before. What has happened here?  Body is trying to compensate for low levels of O2 in blood stream thus stimulating the production of more red blood cells and increasing the O2 carrying capacity. When an individual returns back to normal altitude and he or she has more then normal oxygen in blood stream thus is the reason for better sport performance and increase energy level.  This effect is not long lasting as the body will adopt to normal altitude very fast and will decrease the amount of red blood cells.

People who have Iron deficiency can have pale skin, brittle or grooved nails, hair loss, irritability and general weakness. Frequent blood donors, vegetarians, long-distance runners, pregnant women or women who just gave birth, and women who have heavy periods are usually at risk of having iron deficiency. Approximately 50 percent of pregnant women, 20 percent of women, and 3 percent of men have Fe deficiency.

Many foods in our diet have this very important element. The best food sources would be dried beans, dried fruits, eggs (especially yolks), red meat, oysters, tuna, salmon, whole grains, apples. Animal source of this element is absorbed better than plant source. Perhaps combination of both animal and plant diet will provide the sufficient amount of Iron for ones health. One can also get a supplement from a health store but I would advice to consult your primary care physician first.

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Nutrition And Your Health

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NUTRITION AND YOUR HEALTHNutrition is indeed very important to our body. We eat in order to survive. However, if the food that we eat does not contain enough or the right amount of nutritional elements, our organism will not be able to function well, grow and cope with every day stress.

Women need nutrients such as omega-3 so they would function properly. Here is a link to a great post: “11 Omega 3 benefits for women.”  We needs nutrients, simply put, and we get them from the foods we eat whether they are healthy to us or not. The healthier your diet is the better your body will function. There is a saying: “You are what you eat.” We still obtain some of our needed nutrients from fatty foods or from junk foods though they are not in the level that our organism requires. And taking more of these foods wouldn’t be healthy, not because they don’t have the nutrients we need, but because they have more of the sugar or fat that our body does not need much at all.

Having a good nutrition means we eat the right type of foods that provides us needed nutrients. Nutrients have 6 classes and they are protein, carbohydrates, fat, vitamins & minerals and water. All these essential elements have their own role in our wellbeing. Protein is the food of the muscles and they also make our immune system strong. It helps in the repair of cells that have been damaged and it also builds new tissues. Carbohydrates give us energy and the lack of it can lead to ketosis which is a condition resulting from the body’s production of ketones. Fat, just like Carbohydrates, also gives us energy. We may think we don’t need fat since it is, after all, fat! But truth is we still need portions of fat in our diet to absorb vitamins such as Vitamins A and D. Vitamins and minerals are important which is why we take them in pure forms sometimes because we don’t get enough of them from foods we eat. They regulate different biochemical processes. Water is very important and we should keep us hydrated in order to stay alive. After all, our body consists of 80% of water.

Knowing the amount of each of these essential elements that our we require and eating the right foods make up the good nutritional base. If we eat too much of the bad stuff and not get enough of the necessary nutrients, then we are depriving our body of good nutrients. Too much fats and carbohydrates is not good for our health, becasue it increases body weight.

Recommended nutrients of people vary depending on age, weight, gender, blood type and even ethnicity. As we get older, our recommended nutritional requirements change so it’s best to learn about how much of each nutrient your body needs based on your new data. For example, pregnant women, have high requirements of certain nutrients for the benefit of the baby growing inside her and to keep her fit and healthy as well.

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Chiropractic, Busy Business Executives, and Other Healthy Tips

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executives and chiroprctic

Chiropractic Busy Business Executives,  and Other Healthy Tips

When it comes to pain and discomfort our bodies react the same way either it is a blue color worker or  top notch business executive. Pain is a neurological signal that tells the body that there is something wrong with it and it is time to take care of the problem. However, with constant deadlines, business meetings, prolonged flight hours, and sleeping in an uncomfortable bed on regular bases will take a toll on people who are in a constant stress mode. I am talking about business peoples who are on the go all the time.

Business Executives are bombarded with deadlines at all times. As we all know deadlines are extremely stressful and often times force to push the body to a limit. During these periods of time large amounts of coffee is being consumed and lack of sleep is a final result of this wishes cycle.  Coffee is a great way to keep one awake but there is a price tag that comes with it. During coffee consumption two things are happening to a body.

  1. It drains the adrenal glands. These are small glands that are located one on top of each kidney. These glands are responsible for production of the  adrenaline that is only designed to be produced during the “fight or flight” reflex. As a result your heart rate and the rest of the internal body parts work several times faster than in normal working conditions. This process drains to much energy and requires more coffee consumption and more adrenaline production.
  2. Caffeine is diuretic. It completely dehydrated your body. Does it ring a bell that you need to go pretty soon right after you have a cop of coffee? If this process goes for a frequent period of time (I am talking about months) eventually person will collapse due to the over exhaustion. This process also Producess extra stress on a muscloskeletal system.

The other stressful part of being Business Executive is being involved in a prolonged international flights. Sometimes it takes up to 24 hours to travel from one part of the world to another. Of course, flying business class help a lot but it is not the same as sleeping in your own bed. Also the other factor is a huge time difference that a person has to adapt to. Sometimes it takes up to two weeks to adjust to a new time zone. By the time you get used to a new time zone it is a time to fly back or fly to different part of the world. This schedule will alter the sleep cycle of the human body. My teacher used to say:” Sleep is your weapon.” He was always saying get as much sleep as possible before the exam. Your mind and body will function at its physiological maximum potential.

Everyone who travels has to stay in a Hotel. Often times, it does not matter how expensive the hotel is and how good the room looks like inside. Nothing can replace the mattress you sleep on and your home environment. I think everyone can relate to this experience. In the morning your neck or your back is sore, twisting and turning all night because one can’t find a comfortable position.

When you get up you feel like you have been hit by a truck or you drank with your bodies all night long. I think the story sounds familiar to many. The next most probable step would be have a breakfast with COFFEE. Have you noticed a pattern here? It is back to the COFFEEE again.

Let’s find a solution to these problems:

Instead of reaching for your morning cup of coffee, you can do your body a big favor by eating a healthy breakfast instead. A good breakfast, maintained by a healthy lunch, will keep you energetic all day. You can read News Target’s page on breakfast to learn to distinguish between the good and bad breakfast foods, but whatever you do, don’t wash it down with a cup of coffee.

How to Survive Overnight Flights:

What is “economy class syndrome?” I thought it referred to dark circles under the eyes, cramped legs and sore necks that are part of the joy of long haul flights. Recently I learned that “economy class syndrome” is a more serious condition, described as “ deep-vein thrombosis, or the formation of a blood clot, usually in the legs, a rare but fatal condition that occurs as a result of sitting  for long periods of time, immobile, on international flights.” Read More …

Sleep better in hotels with these 10 tips

Trying to sleep when you travel is a challenge – sure, some people may be born with the ability to sleep anywhere, but others (myself included) need a little more comfort to grab a good night’s sleep. In this list, you’ll find ten tried and tested tips for getting a better night sleep in a hotel room.  Best of all – most of these tips don’t involve spending (too) much. So, check out these ten tips, and with a bit of luck, your next hotel stay will be a more relaxing experience! Read More …

When you travel for business to a different part of the world chances are that you will land in a major metropolitan city. Doctor of Chiropractic who had training in accredited Chiropractic school is available for you in these big cities. Chiropractic adjustment of the entire spine will enhance the performance of your nervous system and therefore your entire system will function much better. You will feel more energetic and will not have the need for coffee. Here is a list …

Question: Did you find this post useful? What healthy tricks do you use when you travel to a different part of the world?  Read More