Sadly, most takeout meals and frozen dinners aren’t designed with nutrition or health in mind. If they were, they probably wouldn’t be as popular!

Most of us worry that we’re not getting enough vitamins and minerals from our less-than-ideal diets, which is why nearly 80% of us take dietary supplements.

While most people probably only take a morning multivitamin and some omega -3, dietary supplements can be a slippery slope. Every new supplement seems like the missing piece on the journey to health and wellness, and before you know it, you have a cabinet full of pills and powders.

Can You Overdose on Supplements?

Most vitamins and minerals have a specific tolerable upper intake level, which is the maximum amount that anyone should take. It’s practically impossible to reach these limits when getting your nutrients from food. However, if you’re taking multiple supplements daily, an overdose can sneak up on you.

The most toxic vitamins are Vitamin A, D, E, and K because they’re fat-soluble. Unlike water-soluble vitamins like Vitamin B-complex and C, which are easily excreted from the body, excess fat-soluble vitamins are stored and can accumulate to dangerous levels quite fast.

Water-soluble vitamins aren’t harmless, though. Very high doses can still cause dangerous side effects like abdominal pain in the case of Vitamin C and liver damage in the case of Vitamin B3.

Where to Draw the Line

● Get tested for nutrient deficiencies

If you suspect you have vitamin and mineral deficiencies, don’t just start researching your symptoms on the internet and buying supplements to try because this is ineffective and expensive. Instead, take a micronutrient test to identify what you actually need; it’ll save you a lot of money in the long run.

● Get a prescription

Although you don’t need a prescription for buying over the counter (OTC) supplements, it could help you from going overboard. Ask your doctor or see a functional medicine practitioner for a prescription.

● Read the labels & track your intake

Whether you buy OTC supplements or get a prescription, read the labels. Pay attention to the dosage and the daily value percentage (%DV), which is the recommended amounts of nutrients to consume or not to exceed each day. Anything above 100% should be a red flag unless you have an actual deficiency. If you’re taking more than one supplement, remember to add the daily value percentages for each nutrient.

● Know the limits and watch out for warning signs

Do your research on the Recommended Dietary Allowance and upper intake levels for any nutrients you intend to supplement. The best resource for this is the National Institutes of Health (NIH) website, as it has clear guidelines for most supplements.

Also, watch out for warning signs like abdominal pain, nausea, heartburn, sensitivity to light, and pretty much anything out of the ordinary. Stop taking supplements immediately if you experience any unexpected effects.

When used the right way, supplements can be a great addition to a healthy lifestyle, as long as you get a micronutrient test to figure out what and how much you really need. Once you know, it’s much easier to protect your health by getting the right supplements and tracking your intake.

Photo by Anshu A on Unsplash

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One thing that concerns people who are considering a vegetarian diet is a nutritional deficiency. They worry that they won’t get enough vitamins and minerals such as zinc.

The Standard American Diet contains lots of zinc from animal sources like meat and dairy. A vegetarian diet, on the other hand, commonly has lots of fiber and soy protein which blocks zinc absorption.

The average woman needs 9 milligrams of zinc daily, and the
average man needs about 11 grams. Thankfully, you can get this amount from
vegetarian foods like beans, nuts and seeds.

Beans

A single cup of pinto beans has around 15% of your recommended daily intake of zinc. Therefore, a cup or two a day mixed in with other foods on this list can boost your zinc levels. Besides zinc, beans are also a great source of fiber and protein as well as many other vitamins and minerals.

Mushrooms

Despite being low in calories, mushrooms are a great source of nutrition. A half of a cup of shiitake mushrooms yields around 9% of your recommended daily intake of zinc. Mushrooms are also a good source of other nutrients such as selenium and copper.

Lentils

One cup of boiled lentils has about two and a half milligrams of zinc or around 17% of your recommended daily intake. They are also a great source of protein and fiber.

Seeds

Seeds such as pumpkin seeds and sesame seeds are very high
in zinc. A quarter cup of pumpkin seeds will get you around 23% of your
recommended daily intake.

The best thing about seeds is that you can eat them as  a quick snack or sprinkle them onto
other dishes to boost your zinc intake for the meal. Seeds are also a good
source of omega-3 fats and protein.

Cashews

Cashews are one of the best sources of zinc. A quarter cup of cashews will net you around 21% of your daily zinc intake. They are also a good source of protein, magnesium, and copper.

Nutritional Yeast

Nutritional yeast is a delicious and nutritious additive
that you can use as a seasoning. Depending on the brand, a single serving
contains about three milligrams or 35% of your recommended daily intake of
zinc. Nutritional yeast comes fortified with vitamin B12 as well.

Supplements

Zinc supplements are also a viable solution if needed. Many zinc supplements also contain magnesium, another important mineral for vegetarians.

Many vegetarian foods contain significant amounts of zinc, and not just the ones listed here. You don’t need to worry about your zinc intake as long as you make an effort to add more beans, nuts, and seeds to your diet. If you still feel like you’re not getting enough zinc, supplements are always an option. Be sure to check with your health care provider before adding supplements to your diet.

The post Getting Enough Zinc On A Vegetarian Diet appeared first on Lifestyle.

What Are Electrolytes?

Did you know that your body conducts electricity? That’s right! Your body has salts that breakdown into positive and negative charges when dissolved in water, enabling your body to perform critical muscle, heart and nerve functions.

Electrolytes include sodium, potassium, calcium, magnesium and a variety of other salt compounds which help to regulate how much water your body retains, how your muscles contract, the acidity of your blood, transmission of nerve impulses and normal heart function.

What do Electrolytes Do?

The human body is about 60% water, so management of fluid levels is essential for good health. This is where electrolytes come in. They help to maintain appropriate fluid levels, both in your cells and in your blood.

Are You Low on Electrolytes?

Profuse sweating during hot weather, diarrhea, vomiting, sustained physical activity and dehydration are the most common causes of electrolyte imbalance. Other causes include diseases such as congestive heart disease, kidney disease and liver disorders, as well as medications such as diuretics, which flush salt and water from your body.

You probably won’t know if your electrolytes are out of whack until you start getting muscle cramps, tingling in your arms and legs, general weakness, irregular heartbeat, and/or confusion and fatigue. Headaches, stomach upsets, nausea, vomiting, diarrhea and constipation can also occur.

Visit a doctor if you’re experiencing these symptoms as they could be signs that your body needs to re-balance your electrolyte levels immediately.

How to Correct Electrolyte Imbalance

Anyone who has an active lifestyle needs to know how to restore normal electrolyte levels after a hard and sweaty workout. The easiest option is to stay well hydrated by drinking water during your workouts. Also, there are many beverages on the market that are designed to replace electrolytes.

In addition to water, you should eat salty but healthy foods like nuts to replace sodium in your body, and potassium-rich foods like bananas. In severe cases, intravenous saline and potassium solutions may be used to replace electrolytes.

When you’re active, particularly in hot weather, your electrolytes can become depleted quickly. But when you take measures to ensure you’re getting enough electrolytes, you can avoid many of the negative effects of an electrolyte imbalance. This allows you to go through your day with more energy while maintaining good health and enjoying peak performance.

The post Electrolytes: What Are They and Why Do You Need Them? appeared first on Lifestyle.

Several studies have shown that a magnesium deficiency contributes to stress, depression, anxiety and insomnia. Our bodies burn through magnesium much faster when we’re stressed, and if those magnesium stores aren’t replenished, then anxiety, depression and insomnia can kick in.

HOW IT WORKS

Magnesium Reduces Stress Hormones
Magnesium inhibits the release of cortisol and reduces the physical effects of stress including anxiety and panic attacks. This is the main reason why magnesium is used up much faster in our bodies when we’re stressed.

Magnesium Has Anti-Inflammatory Properties
Magnesium reduces the risk of brain inflammation by slowing the production cytokines. High levels of cytokines can alter brain function and cause memory loss, anxiety, depression, bipolar disorder and schizophrenia.

Magnesium Removes Heavy Metals From The Body
Heavy metals like lead, mercury and aluminum have been known to accumulate in the brain and cause a host of problems including neurological disorders. Magnesium helps to remove heavy metals from the body thereby protecting the brain.

Magnesium Increases GABA Levels
GABA is the neurotransmitter that slows down brain activity and allows you to relax. When GABA levels are low, the mind is constantly racing making it impossible to fall asleep. Magnesium not only increases your GABA levels but it also regulates the hormone melatonin, which controls your sleep cycle.

Boost Your Magnesium Levels
Eating magnesium-rich foods is the easiest way to boost your magnesium levels. The recommended daily allowance is about 400 mg for men and 300 mg for women.

Some of the best sources of magnesium include spinach (269 milligrams per bunch), almonds (124 milligrams per half a cup) and dark chocolate (237 milligrams in a bar). Salmon, seaweed and whole grains are also good sources.

Since it’s not practical to keep track of how much magnesium each food contains, just remember to eat more whole grains, leafy green vegetables and nuts.

If your magnesium levels are really low and you’re showing symptoms of deficiency such as irritability, confusion, hyperventilation, nausea and muscle spasms, talk to your doctor about magnesium supplements. Your doctor might administer a blood test before recommending a specific supplementation protocol.

Magnesium supplements that end in “-ate”, such as magnesium citrate and malate, are the best since they are easily absorbed by the body. Consult your doctor if you experience side effects, such as diarrhea, vomiting and confusion, when taking supplements.

Magnesium is the original “chill pill” because it helps you relax and fall asleep. If you’re struggling with anxiety, depression and insomnia, try eating more magnesium-rich foods such as spinach and nuts, and talk to your doctor about magnesium supplements.

The post Magnesium Can Reduce Stress And Help You Sleep appeared first on Lifestyle.

Insufficient calcium intake doesn’t produce symptoms in the short term, making it really difficult to know when you’re not getting enough.

Also, only 1% of the calcium in the body is needed for important physiological functions including nerve, muscle, vascular and hormonal function. The rest is stored in the bones and teeth.

When your body doesn’t get enough dietary calcium, it simply draws from the reserves in your bones and teeth. This weakens your teeth and bones putting  you at greater risk for fractures and cavities.

Are You Having Any Of These Symptoms?

• Muscle cramps
• Numbness and tingling in the face, hands and feet
• Joint pain
• Brittle nails
• Depression, confusion and memory loss
• Brittle and easily fractured bones

These are all symptoms of calcium deficiency or hypocalcemia.

If you think you have a calcium deficiency, talk to your health care provider to get a proper diagnosis. Your doctor will take a blood sample and check for low calcium levels.

Get Enough Calcium

Only 21% of the people in the United States are getting enough calcium. Many people who are at risk for calcium deficiency are unaware of their situation. Some of these people include post-menopausal women, folks with lactose intolerance and irritable bowel syndrome, and vegans.

In addition, the body only absorbs 20-30% of dietary calcium. To get enough calcium you need to eat lots of high calcium foods or take calcium supplements.

High calcium foods can be split into two main categories: dairy and non-dairy sources. Dairy sources include milk, yogurt and cheese, whereas non-dairy sources include poultry, lean meat, seafood, legumes, nuts, seeds, soy products, Chinese cabbage, spinach, kale and broccoli. Foods fortified with calcium such as fruit juices and cereals are also good sources (but be careful consuming fruit juices because of the high sugar content if you have prediabetes or are diabetic).

Your body needs Vitamin D to absorb calcium. This means that in addition to high calcium foods you also need to add Vitamin D rich foods like egg yolks and fatty fish to your diet; mushrooms and Vitamin D enriched foods are good sources too. And remember, sun exposure is a great way to get your daily allowance of Vitamin D. Lastly, discuss with your doctor if taking a Vitamin D supplement is a healthy option for you.

Calcium Supplements

Calcium supplements are an easy way to get enough calcium. This way you don’t have to agonize over your food choices and grocery shopping.

Calcium supplements contain compounds such as calcium carbonate, calcium citrate, calcium gluconate and calcium lactate. These are the ingredients that you will see on the labels.

Talk to your doctor before deciding on a calcium supplement. This is important because different compounds have different amounts of calcium and will interact differently with prescription medication.

The easiest way to avoid calcium deficiency is to be more intentional about your calcium consumption. Eat more high calcium foods and talk to your doctor about taking calcium supplements. Take these simple steps and you should be well on your way to boosting your quality of life for years to come simply by strengthening your bones and teeth

The post Are Your Teeth and Bones Getting Enough Calcium? appeared first on Lifestyle.