Best Multivitamins for Men and Women Reviews and Comparisons

Did you know that as men reach the age of 30, their testosterone levels start to decline at a rate of one percent every year? A lot of men may have been dealing with this problem, but they remain unaware that this is actually going on, and that something can be done about it.

What is testosterone?

Testosterone is the male sex hormone that is responsible for a number of functions in the body. These include sperm production, sex drive, fat distribution, muscle mass, muscle strength, red blood cell production and bone density. Since it is able to affect a number of important processes in the body, any significant alterations not only creates physical changes, but emotional ones as well.

But, it is true that one of the main concerns that men have that is related to testosterone levels is the changes in sexual function. Low levels can negatively affect their desire, drive and endurance.

As for the physical aspect, low testosterone levels is evidenced in an increase in body fat, decreased strength, decreased body hair, increased fatigue, fragile bones and even hot flashes. Emotionally, this condition can lead to depression, a low sense of well-being, poor self confidence and a lack in motivation.

These symptoms may not always necessarily mean that a man has low testosterone levels, in some instances, it could be due to a thyroid condition, alcohol use or the side effects of medications. This is why it is best that you get a definitive answer through medical consultation which would include a blood workup.

Ways to improve testosterone levels naturally

If you do have low testosterone levels, there are natural ways to improve it. These measures are relatively easier to maintain, and are much safer too.

1. Get a lid on your stress levels

When your body undergoes a lot of stress on a regular basis, it triggers the body to release cortisol, a stress hormone. Its increasing presence can lower the production of testosterone. Either physical or mental stress can create a downer on your testosterone levels.

Professor Robert Josephs of the Psychology department in The University of Texas confirmed after a study that, “When cortisol levels remain elevated, as is the case with so many people who are under constant stress, the ability to reproduce can suffer greatly. However, these effects of cortisol in both men and women are reversed when stress levels go down.”

That is why it is important that you know how to manage stress so that it doesn’t control your hormones or your life.

For instance, if work happens to be overwhelming, try to pencil in some rest time or a breather, so that you can get yourself back together. Try activities that are relaxing. You can either read a book, go on a hike or maybe do some R & R with friends or family, whatever floats your boat.

2. Control your alcohol intake

According to a research, the presence of alcohol in the system inhibits testosterone secretion by the testes. In another research that was conducted in the Netherlands, that moderate alcohol consumption can affect circulating hormone levels. Testosterone levels in the blood was decreased by 6.8%.

This is why it is wise to ditch too much alcohol intake. Try to give your body the discipline, especially if the effects of low testosterone levels are really bothering you.

3. Maintain a healthy weight

In a study conducted among middle-aged, overweight and pre-diabetic males, the results showed that they have low testosterone levels. Based on the numbers, this phenomenon is common in overweight men. They were subjected to lifestyle modifications, and after a year, the prevalence of low testosterone levels among the study participants have decreased.

If you see that you are already packing excess weight, it would be the right time to rethink your diet or maybe start considering the gym. The researchers advised in their conclusion that obese males who have low testosterone levels should consider lifestyle changes first before considering hormone therapy.

4. Strive for an active lifestyle

A sedentary lifestyle can breed a number of ills. And one of these is decreasing testosterone levels, since it can affect its production.

Testosterone adapts to the changes and needs in the body. Being signals the body that you do not need the boost in energy for your bones and muscles. But if you get your body moving, this tells the body to produce more of the hormone to keep up with the activity level your system is exposed to.

So many of us may struggle with this, especially when most do not have the luxury of time for exercise. But you don’t have to really sweat it out in the gym. If work is in the way, why not go for walks when going home. If you have time in the morning for a jog or some aerobics, then the better.

But you also have to be careful because excessive endurance exercises can also lower testosterone levels.

5. Get enough sleep

Being sleep deprived also poses a negative impact on the testosterone levels of healthy young men based on a study published in the Journal of the American Medical Association (JAMA). According to Eve Van Cauter, PhD, the director of the study, men who slept less than five hours a night for a week showed low testosterone levels compared to when they had a full night’s sleep.

This is a prevalent problem today, with the stressful and busy lifestyle a lot of men have. Low sleep duration and poor sleep quality are pointed to disrupt the endocrine function. The decline is already apparent even with just a week of short sleep, decreasing the testosterone levels by ten to fifteen percent.

Men should never undermine the importance of a good sleep. Not only will it leave you cranky in the morning, but it actually creates gradual and long term negative effect, particularly to your hormones.

6. Go over your list of medications

There are some medications that can result in low testosterone levels as part of its side effects. The following drugs are known to reduce blood levels of testosterone:

• Statins and fibrates (drugs that lower cholesterol levels)

• Blood pressure medications

• Antidepressants

• Antipsychotics

• Benzodiazepines

• H2 blockers (drugs that treat gastrointestinal disorders)

• Anticonvulsants

If you are concerned of side effect on your testosterone levels, you can discuss this with your doctor so he can manage his treatment accordingly.

7. Consider the benefits of Supplements

There are a number of testosterone-boosting supplements today that have earned a good reputation. Supplements can be a good way to improve testosterone levels naturally because there are a number of well-researched and carefully manufactured brands out in the market today.

If you do choose to try testosterone supplements to improve or maintain your levels, then be sure to inform your doctor about this.

When we think of nutritional value that is derived from fruits, the first thing that comes to mind are apples, oranges, or bananas. Not often do we hear the kiwifruit being thrown into the table when it comes to good health. Not that it’s not healthy, but it often finds itself down the list. But did you know that this rather mundane-looking fruit holds a multitude of health benefits? Here are seven reasons why.

Nutritionally packed fruit

This fruit is a powerhouse of nutrients, and is low in calories. This means that you get more nutrients per gram of this fruit. Here is a nutritional breakdown of the fruit as taken from Medical News Today.

• Calories 42
• Protein 0.8 grams
• Total Fat 0.4 grams
• Fiber 2.1 grams
• Vitamin C 64 milligrams
• Vitamin A 3 micrograms
• Iron 0.2 milligrams
• Potassium 252 milligrams
• Folate 17 micrograms

Studies also show that the kiwifruit is one of the best sources of vitamin C, as it is able to provide a person with a bulk of their recommended dietary intake. Adding kiwi into a diet that is severly low in vitamin C can improve its levels in the plasma.

Kiwifruit is an antioxidant

This fuzzy brown fruit may seem ordinary but it is loaded with nutrients. This can be attributed to its high vitamin C content. But according to a research conducted by Hunter et. al., other phytochemicals also has a part to play. The fruit is also a good source of Vitamin E, carotenoids and phenolics.

The Kiwifruit can help prevent heart disease

In a research published in 2004 by the University of Oslo in Norway, it showed that eating 2-3 kiwifruits a day can lower fat in the blood, thins the blood, and reduce clotting (or the risk of potentially fatal clots).

This thinning effect to the blood is compared to what aspirin does. Lead researcher Professor Asim Duttaroy even said that it is the polyphenolic compounds in the fruit that posses anti-clotting properties. It may not be a replacement for aspirin, but consuming it can improve cardiovascular risk profiles in adults. This means that it also lessens one of the common killers in America, which is stroke.

Improves the skin

This very action by the kiwifruit can be attributed to its very potent antioxidant action. It prevents the damage caused by pollution, chemicals, or the sun to the skin. The fruit’s vitamin C component is important to the health and strength of our collagen layer that keeps the skin tight. So if you get healthy amounts of the fruit everyday, you are a step closer to smoothening out your wrinkles and improving your overall skin texture.

A research done by psychologists at the University of St. Andrews showed that eating three daily portions of kiwis can improve skin tone. Based on a photo documentary that was done on men and women in the study to analyze their skin tone, they found that a daily increased consumption of fruits and veggies aids in deepening the natural red and yellow color of the skin giving the person a healthier glow.

Improves lung function

There are reports which showed that daily consumption of fruits that are rich in Vitamin C, like kiwis, improve respiratory problems in children. The intake of these citrus fruits provided a protective factor against wheezing in children who underwent the study.

Promotes better sleep

Based on a study that was conducted in Taiwan’s Taipei Medical University, it showed that eating kiwi daily can improve the quantity and quality of sleep. Other significant findings showed that the study participants were able to fall asleep more quickly, slept more soundly, had better sleep quality, and the total amount of time that is spent actually sleeping has also improved.

It is the high antioxidant levels and serotonin component of the kiwifruit that is believed to have caused this action. Poor sleep causes a marked decrease in antioxidant levels, while recovery sleep can also help in restoring it. Serotonin, on the other hand, is a neurotransmitter that is critical in initiating sleep, maintaining it, and the progress of sleep from one stage to the next.

Prevents Constipation

The kiwifruit is also known to improve bowel function, especially in patients who are suffering from irritable bowel syndrome (IBS) with constipation. Based on a study that was done by Chang et. al., the results showed that after consuming the fruit for four weeks, there was better colon transit time, increased frequency in defecation, and an improvement in the bowel function of those affected by IBS with constipation. This relieves that bloated feeling, in which the researchers even states that “the kiwifruit is a safe and effective dietary intervention for facilitating laxation.” There are also many other studies that support this claim. This action is due to the high dietary fiber content, the enzymatic action of thiol-proteases that improves colonic motility, and the action of a substance called actinidin.

If being able to pass stool regularly is a big problem, two to three kiwifruits a day can help, or you could look into reliable dietary supplements where kiwi is also an active ingredient.

Lifestyle, poor nutrition, and a bevy of other factors leave the body sorely lacking in vitamins. We may not feel it from the getgo but the body eventually show some signs. From the tiny cracks on the lips to some tingling sensation that we simply disregard, it’s the body’s way of saying that it needs more nutrients. It is important that we become aware of the telltale signs of vitamin deficiency.

Click here for original article.

Did you know that there were 382 million people worldwide who had diabetes in 2013? The incidence of type 2 diabetes are said to be increasing in every country.  It was even estimated that this number may even reach up to 592 million by 2035 according to the IDF Diabetes Atlas. So, where do you think is your lifestyle taking you?

The projected numbers are telling us that diabetes is a reality that will be experienced by many if we are not careful. And if you remain lenient about the problem, kidney failure, blindness, and amputation are just few of the bad news in store for you.

Lifestyle changes is the key to avoiding or lessening the blow of the problem. But, nature also provides a wide range of choices when it comes to managing the condition. Herbal supplements are touted to be a good way to regulate sugar levels, maintain a healthy insulin production, and alleviate some damages caused by diabetes.

But, how can these help you? What are the components, and how do they act to improve the condition? Are they safe? What are your precautions when taking herbal supplements? These are the questions every discerning consumer must ask. With the increasing popularity of herbal supplements, it is good to know what you are in for should you decide to include this in your treatment regimen.

Herbal supplements is a type of alternative or complementary medicine that is also known as dietary supplements. But, these should not be considered as a substitute for food or even replace a meal. According to Lyn Baillif, coordinator of Diabetes Education of St. Agnes Hospital in Baltimore, approximately 22% of people with diabetes are taking herbal supplements.

But you shouldn’t just jump into the badwagon, because it is important that you also know what you are taking. Remember, just because it worked for someone, doesn’t readily mean it will also be effective for you. Knowing the ingredients and what it does will allow you to be more alert about how safe it might be for you.

When it comes to herbal or dietary supplements, the manufacturers don’t have to prove the safety or effectiveness of the supplements. It is only after the products are sold can the FDA perform its regulations. Therefore, it is good to know the important herbal or natural components that can improve or prevent diabetes so that you can make an informed decision.

Components usually found in dietary supplements for diabetes:

Alpha-Lipoic Acid (ALA)

ALA is a fat soluble antioxidant that is known to reduce the effects of oxidative stress. Studies also show that it lowers insulin resistance in individuals who have type 2 diabetes, and it can also decrease blood sugar levels. However, high levels of ALA in supplements can also cause gastrointestinal problems.

Magnesium

This mineral is often low in most diabetics especially when they are taking drugs for their high blood sugar or diuretic drugs (given for diabetic complications like high blood pressure). When you have very little of this in your system, your body’s ability to use insulin can be affected. But, studies also show that getting more than the recommended amounts don’t provide much benefit either.

To know exactly about the levels inside your body, it is important to ask your doctor about it. It is not advised to take more of it on your own.

Chromium

This is called a trace mineral because only very little amount of this is needed for human health. It is known to improve blood sugar levels in individuals who are in their prediabetic stage and those who have type 1 and type 2 diabetes. If your chromium levels are low, your can’t use glucose more efficiently.

It is also important to be cautious about chromium supplements because this can cause bloating and stomach pain. Skin and muscular problems have also been reported when in it is overdosed.  The recommended dose ranges from 200-1,000 micrograms in the form of chromium picolinate.

Fish oil supplements

A recent study that was done in the University of Eastern Finland, called the Ischaemic Heart Disease Risk Factor Study, showed that high levels of serum long chain omega-3 fatty acids from fish or fish oils reduces the risk of type 2 diabetes. https://www.best-multivitamins-guide.com/articles/omega-3-supplements/ Fish oils supplements can be a good adjunct therapy for diabetes.

Bitter Melon

As the name imply, this vegetable is indeed bitter but it has a number of medicinal uses. Usually, it is pounded until the juices are extracted for the person to drink. There are animal studies which shows that  bitter melon can help in stimulating growth of pancreatic beta cells. These are the cells that are responsible for producing insulin. This can be particularly helpful for those insulin-dependent individuals because these cells are often subjected to burn out, and in time, may no longer produce insulin.

Green Tea

This beverage is much loved for its array of health benefits, one of which is lowering blood sugar levels. Its component, EGCG, is responsible for reducing oxidative stress which is associated with diabetes. It was also found that it slows sugar absorption after a meal, preventing peak levels. Green tea is also known to aid the progression of type 1 diabetes.

Milk Thistle

This is a plant where the upper portion and the seeds are used for medicinal purposes. Its Sylimarin component is known to lower blood sugar levels in individuals who have type 2 diabetes. It also battles the effects of oxidative stress which can ultimately lead to diabetes. There are also studies which suggest that Sylimarin can also help in regulating blood sugar levels. Further, it can improve diabetes by treating insulin resistance.

Banaba extract

It prevents an increase in blood sugar levels. This was proven by a study done in 1996 where significantly reduced blood sugar levesl in participants who are taking the extract for two weeks.

Gymnema

There is a preliminary research done that adding gymnema to diabetes drugs you are taking will help in lowering blood sugar and HbA1c levels for type 1 and type 2 diabetes. It has to be taken for 20 months to achieve the desired effect. But, more human trials are still to be conducted on this matter.

What to remember before taking herbal supplements for diabetes:

• Always inform your physician if you want to take herbal medications. Even though they may be marketed to be safe or natural, they can also create interactions with your anti-diabetic drugs. Some may hamper its effects, while others may even counter it. Therefore, inform your doctor about it so that you can be kept in the clear. This will also create a coordinated treatment regimen.

• Many supplements are not tested on pregnant mothers, lactating moms, or children. Therefore, extra caution should be given. Do not just drink anything or give your child anything without running this through with your doctor.

• Herbal supplements can also act similar to prescription medications, therefore you should also take its effects just like the latter. The difference between the two is that herbal supplements may contain a lot of components whose effectiveness and safety have yet to be proven.

• Select your herbal supplement brand wisely. They may not undergo FDA testing, but there are also brands that test their product independently. These products are more likely to give you the exact components listed on their label. This is your consolation since these matters are not required with food supplements.

• Never substitute herbal supplements or your anti-diabetic drugs with proper dieting and regular exercise.

So, are herbal supplements a safer alternative for diabetes treatment? There are a number of components that may have been shown to lower blood sugar levels. However, you must take these information with a grain of salt for the fact that more research is needed on herbal supplements. But, there are also brands that also keep their safety and efficacy on top of the list. You just have to scrutinize the ones on the market more so that you give yourself the safest one available. But, still inform your physician about it first.

A reliable herbal supplement for diabetes that has been carefully tested and improved to deliver safe and effective care is Xtend Life Systemic Care. Many brands can promise you a natural treatment, but only a few actually mean it. So never give your health second best, therefore choose the one that proves quality.

Image Source: nlm.nih.gov

When searching for that one multivitamin supplement you can trust for the health of your little one, you can get lost in a sea of products basically promising the same thing. How you just wish some northern star would materialize somewhere guiding you to the one that can really deliver.

I understand that when it comes to the health of your child, it is no eenie meenie miny mo decision. So here are tips that can put you on the right track.

1. Go for multivitamin and multi-mineral supplements

Not only should a supplement contain a range of vitamins but minerals as well. Each mineral have their own benefits, but it is also important that they get a complete array to promote optimum nutrition for proper growth and development. From the bone strengthening effects of calcium, to the brain boosting power of zinc, your child can get overall development -which frankly- some supplements lack.

2. Essential fatty acids

Essential fatty acids (EFA) have become a staple in adult multivitamin supplements but you don’t often hear these nutrients marketed in children’s products. But did you know that they contain heaps of benefits for your little one? According to Dr. David C. Leopold in an article for WebMD, “Pretty much everybody’s diet is deficient in Omega-3s.”

Omega-3 is just one of the string of essential fatty acids, which is hailed for its numerous benefits. Dr. Leopold points out several evidence-based data as to why this particular EFA is important in a child’s development. Even in the womb babies can benefit from omega-3 fatty acids which is why some doctors even advise pregnant moms to take this. Studies show that it promotes better hand-eye coordination, social skills, attention span and IQ scores. Another research also showed that it lessens the risk for asthma in teenagers.

3. Probiotics and Prebiotics

This may not be always seen in most multivitamins, but they are definitely a plus for those products that have it. Probiotics are actually supplements or foods that contain the good bacteria called lactobacillus. Not all bacteria are bad, and this one in particular can aid in correcting the bacterial balance in the body, more precisely in the gut. Its benefit lies in the fact that it prevents infection by stopping bad bacteria from taking over, which is the usual cause for diarrheal diseases.

Prebiotics on the other hand promote probiotics. Therefore their marriage creates a strong fortress in your child’s tummy preventing bouts of diarrhea, especially at a time when your little one is taking everything he touches to his mouth.

4. Avoid products that are heavily laden with sugar

Do you still have those memories where your mom would force you to down a spoonful of multivitamin syrup? All you could think of was that it was an “eeky” ritual that you have to go through everyday in the name of good health. That is why manufacturers thought to make it easier for the parents to coax their child into taking their vitamins, and of course, to make it more enjoyable for the little one. Hence, the gummy multivitamins!

This may seem like genious, but it can be detrimental in the long run. Most of these child supplements contain so many sugars, high fructose corn syrup, artificial dyes, artificial flavors, and even some allergens. It may be tempting to buy those cute little gummy vitamins since they just make a part of everyday life a bit easier, but this are actually doing more harm than good.

Some people even commented that this is already pushing the children into that mindset that healthy should be always tasty, fun or sweet. This can leave them to simply hate bland but highly nutritious veggies.

5. Prefer supplements that have more natural content

The thing with supplements that are marketed to be “natural” or “all natural” can sometimes be no more than just plain marketing tactics. That is why parents have to be vigilant because most of these are simply laden with a bunch of synthetic ingredients. You can learn how to spot reliable multivitamin supplement brands here.

6. Always ask your pediatrician

But don’t take our word for it. You see, it is always best to consult your pediatrician especially if you are deeply concerned of your child’s health, but more importantly if they are diagnosed to have some deficiencies. Children with certain conditions ought to be referred to professional medical help so that they get the proper management for their diet and supplements.

Reading so many weight loss information on the net can lead one’s judgement to be clouded from what is fact from fiction. If you are feeling the confusion, then you are not alone in this. That is why it is time to dispel some of the common myths out there.

Carbs are enemies 

When it comes to losing the excess weight, people easily blame it on carbohydrate intake. But really, instead of putting all the blame on carbs, its actually the amount of calorie intake versus the expenditure that packs on the pounds. You will get calories whether if you are loading on protein or carbs. For a healthy amount of serving, carbohydrates should make up 60% of your total calorie intake.

Source: Posted by User via imgFave.com

Keep away from fats

So many people are confused with what the fat content in food really does to the body. The truth is that you really don’t have to avoid all fats. In fact, this is essential for proper function of the body, you just have to choose the healthy ones though.

The body is not equipped to produce some of the essential fatty acids that is why we have to get these from food. Healthy sources include plants, fish and other animal sources.

If you have heard of doctors advising about Omega-3 or Omega-6, these are actually saturated fats which are beneficial for the body. Aside from natural healthy sources you can also get this from supplements. Fats which are no longer in their natural state are the ones that create havoc to the body.

Labels such as “low fat” or “reduced fat” are healthier options

The next time you encounter such labels better think twice before fully trusting. Products that are dubbed to be “low fat” should actually meet a certain criteria, while “reduced fat” doesn’t necessarily have to meet that the same criteria.

Also, when you see that chips or drinks come with reduced fat content, it doesn’t make it any healthier. Compared to other natural food selections, you can do better than processed foods. Most of the time low-fat foods and beverages contain more sugar.

Drinking water can actually make you lose weight 

This statement is misleading because water in itself doesn’t make you lose weight, but only help you achieve that. In some cases we interpret thirst for hunger that is why instead of just gulping a glass of water, you end up with something heavier. Experts would advise that drinking two litres of fluid a day. So every time you feel hunger pangs coming on, try drinking a glass of water first.

Removing snacks out of your daily food intake helps you lose weight better 

Eating your snack isn’t really the concern when it comes to weight loss, it is what you are snacking on that could be the problem. Instead of eliminating snacks entirely, it is even healthy to divide your intake into 6 small frequent feedings throughout the day instead of three large meals. This maintains your energy level and it also helps in stabilizing your blood sugar levels.

A radical and stringent exercise regimen can shed off the excess pounds 

We just want to get rid of the stubborn weight that we readily turn to rigorous weight loss exercise programs. But you really don’t have to beat yourself up just to overcome that relentless bulge. You can take it slow, especially if you are one who is just starting an exercise regimen.

This allows your body to adjust to the activity level and progress over time. Don’t strain your system, but rather push it to new levels once you feel that you are already getting comfortable with the amount and intensity of exercise that you are doing. Don’t immediately dive into the hard game, cut yourself some slack, and you’ll even find yourself enjoying the activity in the long run!

Follow us in Google+ to receive latest news and updates.

One cannot remove free radicals from the natural equation of life. They are produced when food is oxidized in order to produce energy. But free radicals aren’t really good for the body. In fact they bring a myriad of disadvantage to our system, but more easily evident on the skin.

Free radicals are linked to a number of problems, from simple illness to cancers. But one effect that can be readily visible is skin aging.

What it does is that it initiates the deterioration of the structural support of the skin. As a result, its elasticity, smoothness, suppleness and resilience gradually lessen. This results to loss of skin elasticity and wrinkles.

Free radical damage is a complicated process that may be rather difficult to explain because all this occur at an atomic level. Chemical reactions occur inside our body every second. There are instances where oxygen molecules are involved in the chemical reaction. And when this happens oxygen loses an electron which is called free radicals.

Free radicals latch on to electron from other nearby molecules which results into a destructive chain reaction called free-radical damage.

So what are the culprits that set off this reaction? This include too much sunlight, cigarette smoke, exhaust fumes, and radiation.

Being constantly exposed to these environmental hazards can eventually take a toll on your skin, eventually speeding up the aging process. And sometimes avoidance can’t do enough that is why you need to get the help that you need from anti-oxidants. These molecules will serve as an army that helps defends your body from the damaging effects of free radicals.

Antioxidants prevent the destructive effect of free radicals by interrupting its interaction with other molecules. This halts the chain reaction process that it is supposed to initiate. Even more good news is that antioxidants can actually be found in the body and even in plant sources.

Sources of antioxidants include vitamins A, C, E, selenium, zinc, flavonoids and glutathione to name a few.

But why do we still get wrinkles when in fact we have antioxidants in our system? 

Studies show that skin aging or other skin related problems occur because of free radical damage that cannot be handled the naturally occurring antioxidants. This is also aggravated by the fact that you are also not getting enough of it in your diet. As a result, skin cells start to break down affecting its ability for optimum functioning.

Companies are now making lotions and creams formulated with antioxidants. However the concern here is that there isn’t any hard proof whether this is effective. That is why it is most advisable to get the help that you need through diet or multivitamin supplements. Eating the right fruits and vegetables or supplementing your diet can help you achieve the right amount of antioxidants to battle harmful free radical damage.

Even though these may not show results overnight, this practice can certainly stifle the effects of free radicals to the skin. If you want to keep that youthful glow that natural way, make sure to bank on antioxidants by eating healthy. 

Follow us in Google+ to receive latest news and updates.

Study Claims Mediterranean Diet Lowers Cholesterol Levels Despite the Absence of Weight Loss 

Are you fond of all these new age diets? If so, then you might be familiar with the Mediterranean diet. For those who have just heard of it, this is actually an eating pattern that is considered by some to be a “gold standard”.

It is based on the traditional foods and drinks in the countries that surround the Mediterranean Sea. It is composed mainly of fruits, vegetables, whole grains and fish. Unhealthy fats, such as butter, are eliminated by using instead some splash of olive oil, canola oil and a glass of red wine. Red meat is also limited to not more than a few times a month and primarily eating plant-based foods. Adding to that, the diet also encourages people to enjoy meals with family and friends.

According to a recently released study, the Mediterranean diet can reduce the “bad cholesterol” levels in men with high risks for heart disease, even if it doesn’t create weight loss.

The study comprised of 19 men who are within the ages 24-62 with a metabolic syndrome. This means that they have three or more major risk factors that can lead to heart disease and stroke.

The researchers have the men eat a standard American diet. This comprised of a lot of red meat, carbohydrate, sugar and fats. They had this for a span of five weeks which is then followed by a Mediterranean diet for the next five weeks. Afterwards, all of the study participants underwent a weight loss regimen which is then followed by another five-week Mediterranean diet plan.

Results showed that the men were not able to lose weight during the course of the study, but they were able to show a 9% decrease in “bad cholesterol”.

According to Caroline Richard, the registered dietician who is also the lead study author, the Mediterranean diet “may be recommended for effective management of the metabolic syndrome and its related risk of cardiovascular disease”.

The data and conclusion in this study is considered to still be preliminary. It is yet to be published in a peer-reviewed medical journal. But this is not new for the Mediterranean diet because it has already been commended to have heart-healthy benefits in the past as was mentioned in the New England Journal of medicine.

But you have to remember that no matter what name it is called, a healthy diet would always tell you to keep things in moderation but also emphasizing on healthier options. Choose to lower cholesterol levels first before you go on tipping the scales backwards. This is a healthier way to approach the problem, and mind you, weight loss can follow suit.

You can steer clear from high cholesterol levels when you wisely choose your meats and fats. But another way to do so is by using a good anti-cholesterol supplement. You don’t have to rely on such products, but if you have to add it into your daily health regimen be sure to choose one that comes with natural ingredients.

Follow us in Google+ to receive latest news and updates.

Hair loss is often regarded as a normal phenomenon as we are expected to shed a few hair strands daily. But there are cases where some individuals lose so much hair resulting to thinned out areas or bald spots. A common cause for hair loss is hormonal imbalance, but in other cases it is also the lack of nutrition. To improve your chances of growing strong and healthy hair, here are vitamins and minerals that you should be emphasizing on.

Biotin

If you read through shampoo ingredients, you are most likely to come across biotin. This B vitamin is essential to promoting hair growth and strength. In fact thinning hair is even considered a warning sign for biotin deficiency. However such deficiencies are rare and is common among vegetarians since this is present in red meat. Other foods that are rich in biotin include almonds, berries, chicken eggs, carrots and goat’s milk.

Zinc

Zinc is a mineral that is also important in hair growth. If found to be in low quantities zinc can cause hair loss, and this is most common among children and elderly individuals. Excellent food sources of zinc include red meat, oysters, shellfish, and even certain grains and legumes.

Iron

Low iron levels can also lead to hair loss most especially in women because they have an increased likelihood to experience anemia due to their monthly menstruation. That is why some are even advised to take supplements. But you can also get iron from food sources such as mollusks, liver, nuts, beans, whole grains, and dark leafy vegetables.

Vitamin D

This particular vitamin has receptors that play an important part in the hair growth cycle. That is why a deficiency creates a hairless gene mutation. Therefore if you want to keep your hair growing and healthy, this is certainly one vitamin that you need to have in healthy amounts. Getting some sunshine is a first step.

Vitamin C

The reason why vitamin C is essential to fending off hair loss is because of its anti-oxidant properties. Eating lemons, oranges, grapes and other citrus fruits is certainly a fun and yummy way to get that. Some may even get it from supplements. This is best taken together with iron because it enhances its absorption.

Vitamin E

This vitamin is also a very well known antioxidant and it also plays a very important role in promoting proper circulation. When this is guaranteed, oxygen and nutrient-rich blood is sure to be circulating thus making the hair strong and healthy. Instead of just ingesting vitamin E supplements, you can also apply certain oils or tonics which contain this to your scalp.

Omega-3 Fatty Acids

According to the University of Maryland Medical Center, a deficiency in omega-3 fatty acids is also linked to hair loss. Recent studies have indeed supported that this nutrient can aid the growth of healthy hair at a much faster rate. It aids in preventing baldness and the progression of hair loss. Rich sources of omega-3 include fish, shellfish, nuts, seeds and certain oils. Or you can also get omega-3 incorporated in some multivitamin supplements today.