First, sleeping pills should never be used for long periods of time in order to avoid dependence to them. Sleeping pills taken for long periods can cause even greater problems to your health because they do not cure the underlying cause of insomnia, they only help in the short-term. They work best and are most effective when used for short-term situations.

Some of the many concerns with taking sleeping pills for long periods of time are the side effects which can cause confusion and forgetfulness as well as developing a drug tolerance to them in which case you need to take more and more for it to work. Moreover, you will develop a drug dependency as this continues where if you were to stop, you will go through serious withdrawal symptoms and begin shaking, sweating and vomiting.
That being said, over 90% of sleeping pills do not work and finding one that is really effective can be quite difficult. Right now, the top sleeping pills that actually work are Somabien, Ambitropin and Somnavox.

Somabien is considered the best because it is safe and improves the overall quality of your sleep. It is an all-natural sleep aid that promotes a feeling of deep relaxation to help you sleep soundly.

Ambitropin is another great sleep aid that costs under $30! It is also an all-natural sleep aid with no harmful side effects that are associated with other sleeping pills. Most people report faster times getting to sleep with this brand as well as longer sleeping periods.

Somnavox is also on the top of the list when it comes to safe and effective all-natural sleep aids. People call this the “happy pill”. It well surpasses the effectiveness of other sleep aids and has extraordinary results.

So if you are looking for an all-natural, effective and relatively inexpensive sleep aid, then you can’t go wrong with one of the three listed above. They help you get to sleep faster with a better quality of sleep and allow you to wake up feeling refreshed and energized as opposed to sluggish and groggy. Most other sleep aids are not all-natural and do carry many side-effects, especially if taken for long periods of time.

These three sleep-aids can also be tried risk-free if ordered on the internet to allow you to try and see what will work best. In my opinion, there isn’t one I prefer over another. You will definitely see results with all of these so choose one that meets your budget and go from there. You will also sleep more soundly knowing that you will not have to endure any harmful side effects.

Related Posts:

• No Related Posts

Fish are a great source of protein and it is the ultimate anti-aging superfood! They contain healthy fats that keep your heart healthy and help reduce cholesterol. However, eating the wrong kinds of fish can raise the level of mercury in your body. So, it is important to choose wisely when consuming fish.

There are trace amounts of mercury in all fish which is okay and will not cause health problems, but some fish do contain high amounts of mercury that can be very damaging to your health and can cause permanent damage to the kidneys and brain.

Those fish with the highest levels of mercury are marlin, orange roughy, shark, swordfish, tilefish, and tuna. They should be avoided. Bluefish, grouper, sea bass and canned or yellowfin tuna also contain high levels of mercury, but eating less than three servings per month should be fine, except for pregnant women and small children.

Fish with the lowest mercury are anchovies, catfish, clam, crab, crawfish, flounder, haddock, herring, mackerel, mullet, oyster, perch, pollock, salmon, sardine, scallop, shrimp, sole, squid, tilapia, trout, and whitefish. It is recommended to consume 2-3 servings per week.

Those with moderate mercury levels include bass, carp, cod, halibut, lobster, mahi mahi, monkfish, perch, snapper, and canned chunk light tuna. Six servings or fewer per month are recommended.

The key is moderation. Overall, fish is healthy, but if you are concerned with mercury levels, it is important to classify which fish to choose from and what is considered dangerous when consumed in more than moderate amounts.

Those who really need to be careful are pregnant women and children because eating the wrong amounts of high mercury level fish could be very detrimental to their health and can cause serious problems. Most people do not pay attention to the fact that mercury can be so damaging.

It is a huge mistake to assume that all fish are healthy and not be concerned with mercury levels. Consequently, I felt it to be an important topic to be discussed and to distinguish which fish are the healthiest to consume.

Related Posts:

• No Related Posts

For those of you who have always heard the negative aspects of sodium, listen up, because there are actual health benefits to this electrolyte! It’s not all bad, as we’ve always been told!

Sodium is very important and plays an important role in enzyme operation and muscle contraction. It is needed for blood regulation and helps with heart performance. The recommended dosage is 120mg/day and if you are deficient in sodium, this can lead to a myriad of problems such as diarrhea, vomiting, low blood pressure, weight loss, muscular irritability and even headaches just to name a few. Sodium is needed to regulate cells and nerves in the body.

On the other hand, overdose of sodium can lead to many problems, mainly high blood pressure. Everyone knows that using too much salt can lead to many health issues, but it is actually beneficial to your health if taken in the appropriate amount. Therefore, stick with the recommended dosage of 120mg/day if you want to maintain a healthy lifestyle.

Sodium can be beneficial to your health in many ways. One, it helps to restore youthful looking skin by fighting free radicals which accelerate the aging process. Who doesn’t want to look younger? Two, it assists in the removal of excess carbon dioxide in the body which is a great factor. Three, it helps maintain glucose absorption. Four, sodium keeps the mind sharp and assists in the improvement of brain function. We can all use that some days! Five, it helps with muscle cramps by restoring the amount of electrolytes needed in the body. Last, but not least, it maintains blood pressure in the body and therefore, keeps your heart healthy! Isn’t it great to find out that sodium can actually be beneficial?

The best sources of sodium can be found in apples, leafy vegetables, bananas and egg yokes. Sodium can be found in almost every food, but adding 120mg/day in the form of common salt is necessary for optimal health, unless you suffer from kidney problems and diabetes where restriction of sodium in your diet is necessary.

Ultimately, staying healthy doesn’t mean you have to cut sodium out of your diet completely. On the contrary, it is important to consume a recommended daily amount in order to reap the benefits listed above. This all goes back to my philosophy of “everything in moderation”!

Related Posts:

• No Related Posts

Here’s another reason to soak up more of the sunshine vitamin: Not having enough D may put you at greater risk for muscle injury, according to research presented at the annual meeting of the American Orthopaedic Society for Sports Medicine (AOSSM) this past weekend. Researchers looked at New York Giants football players and found that those who suffered a muscle injury during the season had lower vitamin D levels at the start of pre-season than those who didn’t get hurt (19.9 ng/mL versus 24.7 ng/mL). A vitamin D level less than 20 ng/mL is considered deficient; levels between 21 and 30 ng/mL are still considered insufficient.

“People just think about bone health when talking about vitamin D, but it plays a myriad of roles,” says Scott Rodeo, MD, a co-author of the study. “It plays a role in bone growth, muscle function, and the immune system. There is the suggestion that low vitamin D levels could have a role to play in injury prevention, even for the average person.”

Problem is, most of us aren’t getting nearly the amount of vitamin D that we should. While vitamin D levels tend to rise during the summer and fall in the colder months due to changing sun exposure, 41% of men and 53% of women in the United States are vitamin D deficient. There aren’t many natural sources of vitamin D, although a few good sources include salmon, halibut, tuna, and fortified milks and cereals.

But protecting against muscle injury isn’t all that vitamin D may do. Here, four more compelling reasons to increase your levels of D.

Build Stronger Bones
Vitamin D deficiency is associated with low bone density and rickets (soft bones), and has been used in tandem with calcium to help stave off osteoporosis. In a 2011 study of adolescent twins, Australian researchers found that the sibling who took a calcium/vitamin D supplement had better bone density 6 months later than the one who received a placebo.

Help Lose Weight
University of Minnesota researchers found that dieters with higher levels of vitamin D dropped more pounds than those who had lower levels. People lost about half a pound more for every increase of 1 ng/mL.

Strengthen Your Immune System
Step aside, vitamin C. A study in the Archives of Internal Medicine found that people with the lowest levels of vitamin D (less than 10 ng/mL) were 36% more likely to catch a cold than those with levels greater than 30 ng/mL.

Improve Athletic Performance
A 2010 review published in Medicine and Science in Sports Exercise concluded that athletic performance rises as vitamin D levels rise, the effect peaking at about 50 ng/mL. Part of the reason: Vitamin D increases the both the size and number of fast-twitch muscle fibers.

Source: http://fitbie.msn.com/get-fit/prevent-muscle-injury-vitamin-d

Related Posts:

• No Related Posts

Zinc has definitely had its 15 minutes of fame in the past few years. Touted as a cure for the common cold, and as a strong antioxidant, it does indeed have many important benefits, although some of the miracle like properties are somewhat over-hyped. Zinc does seem to promote a healthy immune system and has shown benefits at easing the pain of sort throats.

In addition, zinc is an excellent antioxidant, and as such, it shows promise in preventing many infections and diseases.  There is also a possibility zinc could inhibit allergies as well. It is also beneficial to skin and hair, since those two locations are a prime storage location for zinc and other micronutrients.

Zinc is also an important mineral in the world of fitness due to its strong role in the maintenance of healthy muscle tissue. As you know, replacing fat with muscle will raise your metabolism and your level of fitness.

Food Sources

Meat, poultry and fish. Trace amounts of zinc are also found in eggs, seeds and in grain, but it is not as easily absorbed as that in meat, poultry and fish. For this reason, vegetarians and vegans are often advised to take a zinc supplement.

Recommended Dosage

The Reference Daily Intake (RDI) is 15 mg.

Supplements

In supplements, pure or elemental zinc is combined with other compounds. These supplements are called chelated zinc. Examples of chelated zinc are zinc gluconate and zinc citrate. These are relatively inexpensive and easily tolerated by most individuals. Zinc sulfate, is a more pure form of zinc. It is the least expensive but can be very irritating to the stomach. When buying zinc supplements pay close attention to the amount of the pure or elemental zinc in the supplement, which is usually listed on the product label. Combines well with vitamin A, vitamin B6 and vitamin E. It also combines well with magnesium.

Side Effects & Toxicity

Rarely toxic in the short term, but high does (1 to 2 grams) for long periods of time can be very dangerous. Toxic levels will actually decrease immunity.

Symptoms of Deficiency

Symptoms of a deficiency include increased infections, immune system problems, greater susceptibility to allergies, night vision problems, loss of hair, skin problems, sleep problems and a drop in fertility rates.

Related Posts:

• Vitamin A – The Eye Vitamin
• Vitamin K – The Blood Clotting Vitamin
• Vitamin E – The Anti-Aging Vitamin
• Vitamin C – The “King” of Vitamins
• Vitamin B5 (Pantothenic acid) The Anti-Stress Vitamin

Vitamin Supplements: Partners in Regulating Body Functions

Vitamins and vitamin supplements are important for all people, but they are especially important if you’re trying to lose weight and get fit. In order to achieve your fitness goals, it’s imperative that each of your bodily processes are functioning at their best. An easy way to ensure that is to supplement your diet with vitamin supplements. The question always asked is, which vitamins should I take and how much of each should I take? Well, that depends on several factors such as your current health, weight and fitness level, and your overall health and fitness goals.  We have provided general information on each of the vitamins to help you determine that for yourself.

]]>

We hear a lot about vitamin supplements these days, on the news, in fitness magazines and of course in those annoying infomercials. It’s easy to get the idea that they are magical pills that allow you to eat and drink whatever you want while becoming healthier and more fit. This couldn’t be further from the truth.

Vitamin supplements are never a substitute for a healthy diet and a balanced workout plan. You should always strive to get as many vitamins from your diet first and then supplement those vitamins lacking in your diet. Unfortunately, the typical diet today is severely lacking the necessary vitamins for our body to function at its peak capacity so taking vitamin supplements is necessary for the majority of guys reading this.

So what are vitamins exactly? Well, they are essential organic substances called, micronutrients, which are needed in small amounts to sustain life. They are needed for a variety of bodily process such as growth, digestion, mental alertness, and resistance to infections and diseases. They also enable the body to metabolize the three macronutrients – carbohydrates, fats and proteins. This is particularly important for guys wanting to lose weight and get fit because the macronutrients play a key role in determining whether your body composition is made mostly of lean muscle or fat!

Fat Soluble vs. Water Soluble As you read about vitamin supplements you will run across the terms fat soluble and water soluble. Fat soluble vitamins require a certain amount of minerals and fats in order to be properly absorbed into the body.   They are also stored in the liver. Water soluble vitamins, on the other hand, aren’t easily stored in the body and must be replenished regularly since any excess is excreted in urine. The fat soluble vitamins are:

• Vitamin A
• Vitamin D
• Vitamin E
• Vitamin K

The water soluble vitamins are:

• Vitamin C
• Vitamin B Complex

Synthetic vs. Natural There are natural vitamin supplements and there are synthetic vitamin supplements. Most supplements found in drug and health food stores are actually synthesized from chemicals, or, less frequently, from plants. Synthetic vitamins are vitamins that have been developed in the lab, and they are actually isolated chemical versions of those vitamins. Crystalline vitamins are those that had an original natural source but have been extracted through chemical means. Vitamin supplements called natural only need to originate from a natural source, and they can actually be as little as 10% natural. Some companies do grow their vitamins, but even these vitamins actually start out synthetic. It is important to determine the true source of any vitamin supplements you buy.

Related Posts:

• Vitamin Supplement: Partners in Regulating Body Functions

Vitamin Supplement: Partners in Regulating Body Functions

Vitamins and vitamin supplements are important for all people, but they are especially important if you’re trying to lose weight and get fit. In order to achieve your fitness goals, it’s imperative that each of your bodily processes are functioning at their best. An easy way to ensure that is to supplement your diet with vitamin supplements. The question always asked is, which vitamins should I take and how much of each should I take? Well, that depends on several factors such as your current health, weight and fitness level, and your overall health and fitness goals.  We have provided general information on each of the vitamins to help you determine that for yourself.

]]>

We hear a lot about vitamin supplements these days, on the news, in fitness magazines and of course in those annoying infomercials. It’s easy to get the idea that they are magical pills that allow you to eat and drink whatever you want while becoming healthier and more fit. This couldn’t be further from the truth.

Vitamin supplements are never a substitute for a healthy diet and a balanced workout plan. You should always strive to get as many vitamins from your diet first and then supplement those vitamins lacking in your diet. Unfortunately, the typical diet today is severely lacking the necessary vitamins for our body to function at its peak capacity so taking vitamin supplements is necessary for the majority of guys reading this.

So what are vitamins exactly? Well, they are essential organic substances called, micronutrients, which are needed in small amounts to sustain life. They are needed for a variety of bodily process such as growth, digestion, mental alertness, and resistance to infections and diseases. They also enable the body to metabolize the three macronutrients – carbohydrates, fats and proteins. This is particularly important for guys wanting to lose weight and get fit because the macronutrients play a key role in determining whether your body composition is made mostly of lean muscle or fat!

Fat Soluble vs. Water Soluble As you read about vitamin supplements you will run across the terms fat soluble and water soluble. Fat soluble vitamins require a certain amount of minerals and fats in order to be properly absorbed into the body.   They are also stored in the liver. Water soluble vitamins, on the other hand, aren’t easily stored in the body and must be replenished regularly since any excess is excreted in urine. The fat soluble vitamins are:

• Vitamin A
• Vitamin D
• Vitamin E
• Vitamin K

The water soluble vitamins are:

• Vitamin C
• Vitamin B Complex

Synthetic vs. Natural There are natural vitamin supplements and there are synthetic vitamin supplements. Most supplements found in drug and health food stores are actually synthesized from chemicals, or, less frequently, from plants. Synthetic vitamins are vitamins that have been developed in the lab, and they are actually isolated chemical versions of those vitamins. Crystalline vitamins are those that had an original natural source but have been extracted through chemical means. Vitamin supplements called natural only need to originate from a natural source, and they can actually be as little as 10% natural. Some companies do grow their vitamins, but even these vitamins actually start out synthetic. It is important to determine the true source of any vitamin supplements you buy.

Related Posts:

• Vitamin Supplements: Partners in Regulating Body Functions

Vitamin C – the “King” of Vitamins

Vitamin C, or also known as ascorbic acid, is the most widely known and most common vitamin today.  The vitamin first came to the public’s attention thanks to the work of Linus Pauling, a Nobel-prize winning scientist. He researched the vitamin’s ability to help the body combat the common cold and other disorders.

The human body uses large amounts of vitamin C to fight infections such as colds. In addition, it has shown promise in fighting diseases like cancer, as well as speeding recovery from disease and healing of wounds. Tests of vitamin C have also shown its usefulness in fighting respiratory infections, allergies and even asthma. For those seeking higher levels of fitness, high doses have been shown to reduce the release of cortisone, a hormone that has been linked to stress and weight gain.

]]>

Food Sources

Broccoli, Brussels sprouts, cabbage, cauliflower, oranges, papaya and strawberries.

Recommended Dosage

The Reference Daily Intake (RDI) is 60 mg. Most people will be able to reach this level through their daily food intake. Many health experts, however, recommend taking more than the recommended daily dose of vitamin C, particularly for those men trying to increase their fitness level and lose weight.

Supplements

Vitamin C has been taken as a supplement longer, and studied more extensively, than any other vitamin. It has proven effective at fighting free radicals in the body. Lowering levels of free radicals is thought to play a role in preventing cancer and other diseases. In addition, many studies have shown vitamin C to be effective in shortening the duration of colds, and even in preventing them altogether. Vitamin C supplements are available both as ascorbic acid and as mineral ascorbates. Ascorbic acid is synthesized from natural, inexpensive substances such as starch or molasses. Vitamin C supplements with rose hips or “made with rose hips” are considered the “natural form” of vitamin C.  Ironically, they are mostly synthetic and only contain about one percent ascorbic acid. The reason is because it’s too expensive for manufacturers to make a true natural vitamin C supplement made entirely from rose-hips. The most important thing to remember about vitamin C supplements in ascorbic acid form, is to take them with bioflavonoids as they have been shown to increase vitamin C absorption.

Mineral ascorbates are supplements that contain a mixture of ascorbic acid and minerals. The most common mineral ascorbate is calcium ascorbate. The advantage of these forms of vitamin C is that they are buffered, which means they are nonacid and gentler to the stomach.  Vitamin C works synergistically along with vitamin E and other antioxidants. Using these two supplements together increases their effectiveness at fighting the buildup of free radicals in the body.

Side Effects & Toxicity

High levels of have been shown to cause diarrhea in some people. This is particularly true as your body adjusts to higher levels. If you develop loose stools, just cut back on the dosage to give your body more time to adjust.

Symptoms of Deficiency

Vitamin C is necessary for the proper functioning of an enzyme called praline hydroxylase. This enzyme is important in the production of collagen, and without sufficient vitamin C, collagen synthesis is impaired. Collagen synthesis is important to the healing of wounds and in keeping the skin resilient and elastic. In addition to impaired collagen synthesis, any student of history knows that the shortage of vitamin C in the form of citrus fruits on sailing vessels caused epidemics of scurvy to break out. While scurvy is no longer a danger, it is still important to get adequate amounts of this important nutrient.

Related Posts:

• Vitamin K – The Blood Clotting Vitamin
• Vitamin E – The Anti-Aging Vitamin
• Vitamin B5 (Pantothenic acid) The Anti-Stress Vitamin
• Vitamin B6 (Pyridoxine) – The Feel Good Vitamin
• Vitamin B3 (Niacin) The Cholesterol Fighting Vitamin

Vitamin D – The Sunshine Vitamin

Vitamin D is known as the “sunshine vitamin” because the sun helps the body generate its own supply.  The amount of sun exposure that is needed for the body to generate a sufficient supply of this vitamin depends on your skin color and pigment. The time required can range from half an hour to more than three hours.  Interestingly, with the heightened awareness of skin cancer, doctors have begun to see documented cases of deficiencies as more and more people are staying out of the sun.

Vitamin D helps to regulate the balance of phosphorus in the body. In addition, it is valuable in maintaining the heart muscle and protecting the nerves from damage and deterioration. It increases the absorption of calcium, thereby assisting in the maintenance of proper bone density. It also has import effects in thyroid stimulation and blood clotting.

Those seeking a higher level of fitness will appreciate the ability of vitamin D to protect bone mass and prevent exercise related injuries caused by brittle bones.

]]>

Food Sources

Tuna, salmon, mackerel, sardines and kipper, as well as egg yolks, liver, and butter.

Recommended Dosage

The Reference Daily Intake (RDI) is 400 IU.

Supplements

There are two forms of vitamin D:  vitamin D2 (ergocalciferol) and D3 (cholecalciferol).  D3 is the preferred form since it is the naturally occurring form.  Vitamin D supplements are generally taken in doses of 400 IU. Vitamin D combines well with Vitamin A, calcium, and phosphorus.

Vitamin D supplements should be stored in a cool, dark location out of direct sunlight.

Side Effects & Toxicity

The established toxicity rate has been established at 5000 IU, but experts recommend not exceeding a daily dose of 600 IU. Excessive amounts can lead to too much calcium in the blood, low appetite, increased thirst, nausea, vomiting and abdominal pain. In addition, excessive concentrations can lead to calcium deposits in soft tissues. This can be a severe health concern, particularly for older people.

Symptoms of Deficiency

Deficiency can result in softening of bone, muscle cramps, convulsions and loss of calcium and other minerals. Common symptoms of deficiency include a burning sensation in the throat, diarrhea, insomnia and problems with vision. Deficiencies can also cause a disease known as rickets. Rickets results in brittle bones in children; for this reason milk is fortified with vitamin D.

Related Posts:

• No Related Posts

Vitamin B5 (Pantothenic acid) The Anti-Stress Vitamin

Vitamin B5, or pantothenic acid, is often called the anti-stress vitamin. This is because it plays a vital role in the production of hormones that are associated with fighting stress. It plays a crucial role in the secretion of cortisol, for instance. This ability to control the secretion of cortisol is of particular interest to those trying to lose weight, since high levels of cortisol and high levels of stress both play a role in weight gain.

Vitamin B5, along with vitamin C, help cells metabolize fats and helps carbohydrates release energy. Both of these functions are particularly important to those looking to lose weight and get fit. Vitamin B5 has also shown promise in fighting allergies and strengthening the immune system.

]]>

Food Sources

Beef, eggs, vegetables, nuts, pork, whole wheat and saltwater fish.

Recommended Dosage

The Reference Daily Intake (RDI) is 10 mg.

Supplements

Vitamin B5 supplements are generally taken in doses of 25 to 100 mg.

These supplements should be kept away from overly acidic or alkaline environments, so it is best not to take them with fruit juice or soda.

These supplements should be stored in a cool, dark location.

Vitamin B5 combines best with other vitamin B complex supplements.

Side Effects & Toxicity

None known.

Symptoms of Deficiency

Symptoms of deficiency include fatigue, headaches, nausea, muscle weakness, cramps, abdominal pain and depression.

Related Posts:

• Vitamin K – The Blood Clotting Vitamin
• Vitamin E – The Anti-Aging Vitamin
• Vitamin C – The “King” of Vitamins
• Vitamin B6 (Pyridoxine) – The Feel Good Vitamin
• Vitamin B3 (Niacin) The Cholesterol Fighting Vitamin