Tag: body

Stressed? Anxious? You May Need More Vitamin B.

Vitamin b

Hello loves, ❤

Stress is a big thing that we all encounter, some more then others 😦 It’s unfortunate but we need to learn to deal with bc if we let it take its toll, this is where we fall into ruts & feel down etc.

I have purchased Mega B from Natures Way & I am so excited to try this bc it helps out the body so much.

See below the benefits of the different types of Vitamins B ❤

The research into the importance of B Vitamins for dealing with stress is well documented. One study coming out of Swinburne University in Melbourne found that participants taking a Vitamin B-Complex supplement reported a 20% reduction in work related stress. This is in contrast to the control group in the study, who were given a placebo and reported no significant change in stress levels.

Vitamin B is not one vitamin, rather it is a group of vitamins that can help support our bodies during stressful times.

Let’s look at each of the B Vitamins that can help support your body during stressful times, and why each is important.

VITAMIN B1: THIAMINE

Foods rich in thiamine include fish, nuts, seeds and green peas.

Thiamine is needed for:

  • maintaining nerve health.
  • mood regulation
  • energy production
  • may play a role in memory and concentration.

VITAMIN B3: NIACIN

Foods rich in niacin include beetroot, beef liver & kidney, fish and seeds.

Niacin is needed for:

  • supporting the digestive system.
  • mood regulation (B3 deficiency can lead to depression, irritability, stress and mood disturbances).
  • Energy production.
  • Control of blood sugar and nerve health.

VITAMIN B6: PYRIDOXINE

Food sources of pyridoxine include bananas, beef / turkey liver, tuna and chick peas.

Pyridoxine is needed for:

  • helping manufacture neurotransmitters, such as serotonin, which aids in the body’s ability to cope with depression, stress and anxiety.
  • immune system support.

VITAMIN B9: FOLATE / FOLIC ACID

Food sources of folate include broccoli, spinach and dried legumes (chick peas, lentils, beans).

Folate is needed for:

  • energy production.

VITAMIN B12: CYANOCOBALAMIN

Food sources include fish, meat (especially liver), poultry and dairy.

Vitamin B12 is needed for:

  • general brain support.
  • supports melatonin and serotonin production (both of which are critical  to mood, relaxation and sleep.

CONSIDER A VITAMIN B COMPLEX SUPPLEMENT

The B group vitamins are not stored b y the body like many other vitamins and minerals. Whatever B Vitamins you eat that are not absorbed by your body are excreted within hours. As such, a Vitamin B Complex like Nature’s Way Mega-B taken daily might be of benefit, particularly during times of stress when we tend to neglect our body and diet. Taking a Vitamin B Complex supplement is a good way to ‘top up’ your daily vitamin B levels and, research suggests, may be an effective way to reduce stress levels (or at least better equip our bodies with the right nutrition to deal with stress).

I will start taking note of how I feel etc & I’ll re-group in about 4 weeks & share how I am feeling & if my stress levels have improved ❤

Wherever you are in the world, have a lovely day ❤

DYH Signature

Improve Your Digestive System

Do you struggle with bloating, diarrhea or constipation? Statistically, many of us do – especially women. But if you are not digesting properly, it is impossible to have a good mood, healthy thyroid, balanced hormones, or a properly functioning immune system. Digestion is the cornerstone of health. Never say die! There are a lot of helpful changes you can make to your diet that often improve your digestive health.

 

 # Chew

Always remember: Digestion starts in your mouth. Most people don’t chew thoroughly, which makes digestion of food much harder when it reaches your stomach. Chewing is the first stage of proper digestion.

 

# Eat more fermented foods

Fermented foods like kimchee, sauerkraut, pickles, yogurt, or kefir are great for your gut health. They are filled with similar bacteria to your body’s own microorganisms that are needed for digestion, such as lactobacillus and bifidobacterium.

 

 # Take probiotics

If you don’t like fermented foods, opt for probiotics. There are 400 to 500 species of bacteria residing in your gut. If placed on a scale, your gastrointestinal tract bacteria would weigh in at three pounds. Fact is, this bacteria greatly affects both overall physical and mental health. Therefore, take probiotics regularly and you will see results soon.

 

# Move more    

Exercise can stimulate intestinal contractility because the mixture of movement and gravity helps food travel through the digestive system. Therefore, regular exercise has been shown to improve constipation. Be active at least 30 minutes a day.

 

# Eat more fibre

Your body needs a recommended 20-35 grams of fibre daily. Fibre-rich foods like veggies, oats, or sweet potatoes help digestion and keep it regular. Fibre can also help keep weight gain, heart disease, blood sugar fluctuations, and haemorrhoids away.

 

 # Eat more fat

Nevertheless, fibre can be very hard to digest for some people and it can contribute to additional gut problems. Especially those who struggle with constipation can benefit from adding more (good) fat to their diet. Opt for coconut oil, olive oil, grass fed butter, avocados, and oily fish.

 

 # Drink more (hot) water

Regularly drinking very warm water, especially in the morning and in the evening, can improve digestive strength and reduce metabolic waste. In addition, water helps to break down the food in your stomach and keeps the digestive system on track. Warm water will help to break down these foods even faster, making them easier for you to digest.
Wherever you are in the world, have a lovely day ❤

A, x (1)

Stress + The Body

Stressful situations may be unavoidable, but how you react to them could have a very big impact on your body.

  • Headaches
    • When stressed, you may contract your muscles, causing stiffness. Muscle contractions in the neck or head can cause tension headaches, which are common and  can range in severity & duration.
  • Breakouts
    • When you’re feeling stressed, your body releases the hormone cortisol. Cortisol increases oil production in the skin, which in turn increases the likelihood of acne + breakouts. Stress can also trigger the brain to halt non-essential tasks, resulting in hair loss. Stress-induced nervous habits like hair twirling can also cause hair loss.
  • Depression
    • Stress is linked to depression + anxiety. In a recent study, researchers found that stress inhabits the growth of new brain cells (neurogenisis) in a part of the brain called the hippocampus. In mice, this caused sustained stress responses and depression.
  • Blood Pressure
    • Stress can trigger high blood pressure + cardiovascular disease by producing surplus adrenaline + cortisol hormones. This can cause an increased or irregular heart rate, constrict blood flow and increase the need of oxygen + the likelihood of blood clots, which can cause heart attacks.
  • Digestion
    • When the fight or flight response is triggered, the body slows or stops digestive function to focus on its energy on possible danger. In periods of moderate or fleeting stress, a partial pause in digestive function can cause pain, discomfort and other gastrointestinal problems.
  • Metabolism
    • Spiked cortisol levels from stress can suppress the appetite and slow digestive functions. This can affect metabolism by changing the way glucose is released in to the bloodstream.
  • Fertility
    • When your body releases too much cortisol (during periods of extreme stress), the brain puts reproductive functions on hold. Cortisol signals your body to stop producing estrogen + progesterone. This cases the irregularities or cessation in your menstrual cycle.

I hope the above has helped you.

Wherever you are in the world, have a lovely day ❤

A, x (1)