The Supplements Women Should Be Taking

healthy living
I turned the big four zero more than 6 months ago, and yes I could cry about it, but why would I? I feel better than ever and why shouldn’t we all? I mean never has there been an easier time to be the best versions of yourself, whatever age you may be.
I have been an advocate for taking a “few” supplements since I was about 6 and my Mother was feeding me Cod Liver Oil and Malt Extract, absolutely vile, yuk, I still cringe at the thought. Thankfully things have progressed in the supplement industry, and although I dont take many supplements compared to some, there are a few little pills that can really make a huge difference in the quality of your life and how your body feels.

1. Fish oil

My personal favourite. Fish oil has soooo many benefits, from maintain healthy joints to the improving heart health to even preventing and elevating mental health issues. Omega 3’s, are hugely important throughout the body for a variety of functions, and like everything, as we get older these functions need a little more TLC. For a long time I took Fish oil just for my joints and heart, but research is now showing that omega  3’s can significantly improve depression and some bipolar disorders. In an ideal world we would be eating lots of oily fish, but for many of us it just isn’t possible and not always attractive (sardines make me vomit). I find that taking several pills in the morning with a warm cup of water or green tea is fantastic. The heat of the tea helps the capsule material dissolve more rapidly aiding even better and speedier absorption.

 Benefits Include
  • Easing depression and increase of mood
  • Joint health
  • Heart health
  • Weight loss
  • Ease of toileting
  • Skin conditions such as eczema
  • Fertility
  • Energy levels

 

2. Magnesium

The level of salts, including Magnesium depletes as our body ages. Magnesium is necessary to help the body absorb calcium along with being essential in stabilising heart, muscle and nerve function.
Before taking a Magnesium supplement I used to get cramps on a daily basis, particularly in my legs and hands. Taking the supplement makes a huge difference and if you are prone to cramps, it may be worthwhile trying a supplement for a while.
Whilst Magnesium can be found in a huge range of yummy food, brazil nuts, sesame seeds and dark chocolate, it is not always easy to be have great levels.

Benefits
  • Aids absorb calcium which is necessary for muscle nerve and heart function
  • Cramps, also connected to calcium absorption
  • Difficulty in fallings asleep and staying a sleep
  • Anxiety
  • Eye twitches
  • Facial ticks
It helps the body absorb calcium and plays a role in muscle, nerve, and heart function, as well as blood glucose control.

3. Probiotics

Probiotics are live bacterias that are used to help maintain and improve the essential bacteria we have in our guts. Absence of these highly beneficial bacteria can be very destructive to our health, from causing digestive issues such as IBS to skin acne to difficulty in losing weight. In the last 10 years, probiotics have become more and more popular due several reasons, one being extensive research, but also due to our overuse of antibiotics, which of course kill off the healthy bacteria. Probiotics can be found naturally in fermented foods, such as sauerkraut, yogurts, and pickles. However if you do suffer with digestive or skin issues such foods do not contain enough to have a huge effect, particularly if you have recently had a course of antibiotics.  The supplements can either come on the shelf or in the fridge. I personally prefer the refrigerator version, but read the packaging to compare the bacteria strains and populations numbers.
I strongly advocate taking them on an empty stomach. This will allow some time while the body is at rest and not stressed for the bacteria to work their magic without the interaction of foods and other stressors.
Benefits include helping alleviate
  • Allergies
  • Skin conditions such as eczema and acne
  • Irritable Bowel Syndrome
  • Difficulty in losing weight
  • Oral healthy
  • Urinary and vaginal health issues such as cystitis and thrush

4. Calcium

If you are like me, the majority of your calcium quota is collected from cheese and milk as in cheese and wine or lattes! Jokes aside adequate calcium levels are a must for optimal health and nutrition. Our calcium levels deplete by approximately 1% a year as we grow older, so ensuring you get enough is crucial. Calcium is of course essential for our bone and teeth health, amongst helping to regulate the body’s vitamin D absorption, regulating blood pressure and assisting with healing.
Although dairy foods are rich in calcium, it can also be found in a broad range of non diary foods including broccoli, almonds and spinach, tofu and some seeds, great for the vegans amongst us.
Not everyone is able to include “enough” of them in their diet. What is more, A big  But if you are watching your weight and limiting those, taking a calcium supplement really is a must, particularly considering
*Recent research has thrown a shadow on to calcium supplementation due to its effects if taken excessively, particularly concerning heart disease. Kidney stones and constipation are also associated with excessive levels, so be sure to see your doctor if your are concerned
Benefits
  • Essential for vitamin D absorption
  • Regulates blood pressure and blood clotting
  • Regulating heartbeat *
So there you have it, not exhaustive but then not non existent.
In an ideal world it would be great to get all the nutrients our body needs, but most busy Moms are just too bloody busy thinking of everyone else’s nutrition to think of theres.
Yours in wellness
 healthy eating

How To Stop Overeating – 3 Simple Hacks

OVEREATING
OVEREATING
Overeating has been something that I started in my you, it still lurks, but a few simple hacks and it can easily be stopped in its tracks.
Although the emotional ties to our behaviour to food are not always so easy to sever, there are a few hacks and habits we can remove or add to our life for better rewards in the area of our health.

 

1.CHOSE YOUR EATING LOCATION CAREFULLY

Reading, at our desk, watching TV, Driving, Walking To Work, these are all places we seem to squeeze eating into. We are all pretty time poor, but if you are forced to eat in these places you have to ask yourself if they are delivering on the health front. I recognise this so much in myself, on one side it is relaxing to eat while reading or checking my Facebook, but the amount of food I indulge in (without it even registering) is cause for concern. This mindless, unstructured behaviour of eating leads me to mindlessly overindulged and fail to think about how much I eat, what I eat or even taste it properly.

2.DRINKING 20 MINUTES BEFORE EATING

Overeating is something that is difficult not to do, if that makes sense lol. Physiologically there is a delay in our food or drink consumption and appropriate satiety registering with our brain. So you might eat a huge sandwich thinking your are starving only to realise 15 minutes later that you ate too much food and are ready to explode. Start to learn from your body. Listen to it and any mistakes you make, such as eating too much food or the wrong food, listen to how your body responds to it after 20 minutes.  What is more, thirst and hunger can very easily be confused. Drinking water prior to you starting to eat will help you clarify what food and how much your body actually needs.

 

3.MONITOR PORTION SIZES

Get familiar with what a portion size is for different food types. Don’t get obsessed with it bu,t tighten your belt so to speak about how much you are really eating and if you are eating an honest portion, or just one you have grown used to. Don’t be dismayed it is difficult to get to grips with it, particularly if you have grown up with very large servings being the norm, but if being healthy, slim and strong is what you want, you need to reset your standards.
These tips might seem very simple, but that is why they are so fabulous, they are simple and doable and they will help you with your health journey.
Any questions, let me know

6 Simple (and Fixable) Reasons For Your Excruciating Back pain

simple reasons for your back pain image
 simple reasons for your back pain image
According to the AIHW 1 in 6 Australians are affected at some time in their lives by back pain and I know from first hand experience the debilitating effect it can have on your life. Although there are some very serious medical reasons for back pain, many forms of back pain can be avoided by implementing a few mindful steps in how we take care of ourselves. Common causes include simple weight gain, poor posture, poor foot alignment and carrying children, not to mention more surprising culprits such as poor footwear choice and tight muscles. For several years I suffered sometimes excruciating pain, I couldn’t workout, run and for some of the time I couldn’t even walk without assistance, not a good look. Although my circumstances were quite severe, I discovered that as happy (I am joking ) as I was to spend THOUSANDS of dollars on therapy and remedial massage, much of it could have been prevented in the first place if I had simply been more mindful. 
Here are a few simple tips that may help you in your quest for a pain free back! 
 

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