Top Foods Rich in Vitamin A

Vitamin A is a fat-soluble vitamin, meaning it remains in our tissues longer once absorbed. It is known for supporting the health of our immune system, brain, bones, skin and eyes, as well as overall wellness.

Vitamin A comes from retinoids and carotenoids. We can get retinoids from animal sources such as kidney, liver, eggs and dairy, whereas carotenoids come from plant sources such as fruits and vegetables.

Top foods rich in vitamin A include:

Sweet potato

Just one potato equals more vitamin A than we need for an entire week. We can also get about half of the vitamin C and manganese we need daily. 

 

Beef liver

While eating any kind of liver may not sound appealing, beef liver can deliver vitamin A along with high amounts of B-12, B-6 and iron.

 

Spinach

Besides vitamin A, spinach is also packed with vitamins C and K, iron, calcium and manganese. 

 

Carrots

Carrots are well known for supporting vision health due to their carotenoid content. Besides vitamin A, carrots are also a good source of fiber, magnesium and vitamins C, B and K. 

 

Cantaloupe

Cantaloupe is oftentimes found in fruit cup mixtures. Add this sweet fruit to our morning meal or enjoy it as a snack or dessert to boost our well being. 

 

Red pepper

Peppers are another healthy snack food that can be eaten plain or with dip. A half-cup serving gives us vitamin A along with high amounts of vitamin C and lycopene, which is also good for eye health. 

 

Mango

Mangoes are a delectable fruit that make a good addition to desserts, smoothies and other recipes that deserve a boost of sweetness. A medium mango will deliver vitamin A along with other key nutrients. 

 

Dried Apricots

Dried apricots can be found in many trail mixes, but they also taste great alone and help boost energy.

 

Some additional foods for vitamin A intake include milk, eggs, beans, fish, cheese and other fruits and vegetables.

Fitness Tips for Heart Health

February is the American Heart Month.

According to the American Heart Association (AHA), just 30 minutes of moderate-intensity activity for 5 days a week can have overall cardiovascular health benefits. And activity is just anything that makes you move your body and burn calories, for example, walking. Three 10-minute walks throughout the day are helpful. If you do not have time to get to the gym, there is plenty you can do at home or at work to make sure your heart stays healthy. Fit in small amounts of exercise throughout your day.

It is not just cardio, strength training is also beneficial for your heart. And so please try lunges, push-ups, weight lifting, etc. Try also stretching or yoga—these low-intensity activities can help get blood flowing and can help improve balance and flexibility. Plus, they are relaxing.

Importance and Benefits of Probiotics

We tend to think of bacteria negatively, but probiotics are just the opposite. Our bodies have a symbiotic relationship with these microorganisms.

Probiotics promote immune health, digestive health, brain health, emotional wellness and more.

Begins in the gut
Did you realize that over 60% of your immune system is located in your digestive system? That brings a whole new meaning to “you are what you eat!”

Actually, almost all of your bodily systems rely on balanced gut health to function at their best. Unfortunately, many aspects of a modern life can deplete our gut microbiome. Stress, pollution, processed foods, lack of nutrients and other factors can unbalance the beneficial bacteria in the gut. Luckily, good bacteria produce enzymes that help balance bacteria in our digestive system and support our body’s ability to absorb nutrients.

Food Sources of Probiotics
As a fermented dairy product, yogurt is a natural source of friendly bacteria, but only if the label specifies that it contains “live, active cultures.”

Other unpasteurized fermented dairy products like kefir contain probiotics. Unpasteurized fermented vegetables (for example, sauerkraut and kimchi, both of which are made from types of cabbage) and kombucha also contain probiotics.

The fermentation is what allows friendly bacteria to thrive, making fermented foods the original source of gut-nourishing probiotics. However, if a brand of sauerkraut has been made using vinegar, for example, it likely does not contain live bacteria since vinegar prohibits bacterial growth.

Another limitation to keep in mind is that heating probiotic-rich foods can easily destroy all the live beneficial bacteria in a product.  

Since different fermented foods naturally produce different bacterial strains, we need to eat a variety of foods. Yogurts, for example, contain Lactobacillus strains, which are in the small intestine and produce lactase and lactic acid to break down nutrients and support digestion. The strain most associated with fermented veggie is Leuconostoc mesenteroides while miso, the traditional Japanese seasoning, made from fermented soybeans or grains, typically contains Lactobacilli and Bifidus strains.  

Probiotics Beyond Gut Health
Some friendly bacteria only live in our mouth and help promote oral health. These friendly bacteria protect against the proliferation of other bacteria that can cause bad breath. Probiotics are also important for females. The lactobacilli strains support and maintain vaginal and urinary tract health. These strains may protect the urogenital tract by excreting biosurfactants that help keep vaginal tissues clean and healthy.

How to gain control of your free time

Even if we are busy, we have time for what matters. And when we focus on what matters, we can build the lives we want in the time we have got...



 

Stress-Busting Foods

Some foods may help relieve our tension, stabilize our blood sugar or emotional response. These foods include the following:

Green leafy vegetables

Green leafy vegetables like spinach contain folate, which produces dopamine, a pleasure-inducing brain chemical, helping us keep calm. A 2012 study in the Journal of Affective Disorders of 2,800 middle-aged and elderly people found those who consumed the most folate had a lower risk of depression symptoms than those who took in the least. And researchers found that healthy eating seemed to have a positive mood the next day.

 

Turkey breast
The tryptophan in turkey may have a calming effect. In a 2006 study published in the Journal of Psychiatry Neuroscience, men and women who were argumentative (based on personality tests) took either tryptophan supplements or a placebo for 15 days. Those who took tryptophan were perceived as more agreeable by their study partners at the end of the two weeks. Other foods high in tryptophan include nuts, seeds, tofu, fish, lentils, oats, beans, and eggs. The amino acid, found in protein-containing foods, helps produce serotonin, the chemical that regulates hunger and feelings of happiness and well-being.

 

Oatmeal
According to MIT research, carbohydrates can help the brain make serotonin (that chemical mentioned above). But instead of turning to simple carbs like refined breads, choosing healthy carbs like organic oatmeal, which also offers a good serving of dietary fiber that will help keep us feeling full for longer.  

 

Yogurt
A 2013 UCLA study among 36 healthy women revealed that consuming probiotics in yogurt reduced brain activity in areas that handle emotion, including stress although sample size of this study was small.

 

Salmon (and other fatty fish)
When we are stressed, it can ratchet up anxiety hormones, such as adrenaline and cortisol. The omega-3 fatty acids in salmon have anti-inflammatory properties that may help counteract the negative effects of stress hormones. In a study funded by the National Institutes of Health, Oregon State University medical students who took omega-3 supplements had a 20% reduction in anxiety compared to the group given placebo pills. One 3-ounce serving of cooked wild salmon can have more than 2,000 milligrams of omega-3s, double the daily intake recommended by the American Heart Association for people with heart disease.

Besides salmon, you may also try trout, sardines, herring or anchovies 

 

All the Berries
The antioxidants and phytonutrients found in berries help improve our body's response to stress and fight stress-related free radicals. Blueberries in particular are also high in anthocyanin, a special kind of antioxidant that is linked to improved cognition and mental power. 

Research has also shown that blueberry eaters experience a boost in natural killer cells, a type of white blood cell that plays a vital role in immunity, critical for countering stress.

 

Nuts and Seeds
Pistachios
When shelling nuts like pistachios or peanuts, the rhythmic moves can help us relax. Plus, the added step of cracking open a shell slows down our eating, making pistachios a diet-friendly snack. What is more, pistachios have heart-health benefits. The nuts contain key phytonutrients that provide antioxidant support for cardiovascular health.

Cashews
Cashews offer a natural source of zinc (low levels of which have been linked to anxiety and stress). One ounce of the buttery nut packs 11% of the daily recommended value of zinc, an essential mineral that may help reduce anxiety.

When researchers gave zinc supplements to people who were diagnosed with both anxiety symptoms (irritability, lack of ability to concentrate) and deficient zinc levels over a course of eight weeks, the patients saw a 31% decrease in anxiety, according to Nutrition and Metabolic Insights. This is likely because zinc affects the levels of a nerve chemical that influences mood. Cashews are also rich in omega-3s and protein, so they're a smart snack no matter what.

Seeds
Flaxseed, pumpkin seeds, and sunflower seeds are all great sources of magnesium (as are leafy greens, yogurt, nuts, and fish). Loading up on the mineral may help regulate emotions. Magnesium has been shown to help alleviate depression, fatigue, and irritability. And seeds like sunflower seeds also provide folate, which helps our body produce dopamine, the pleasure hormone. 

 

Dark chocolate
Dark chocolate might have the power to regulate our stress levels and reduce our stress hormones, including cortisol. Also, the antioxidants in cocoa trigger the walls of our blood vessels to relax, lowering blood pressure and improving circulation. And finally, dark chocolate contains unique natural substances that create a sense of euphoria similar to the feeling of being in love!" Go for varieties that contain at least 70% cocoa. 

 

Milk
Fortified milk is an excellent source of vitamin D, a nutrient that might boost happiness. People who had sufficient vitamin D levels had a reduced risk of panic disorders. 

 

Avocados
Avocados are rich in glutathione, a substance that specifically blocks intestinal absorption of certain fats that cause oxidative damage. Avocados also contain lutein, beta-carotene, vitamin E and more folate than any other fruit. In addition, they are also full of B complex vitamins, another natural positive energy booster. Moreover, the full feeling after eating will make us less inclined to reach for unhealthy snacks when stress kicks in.

 

Tea to Manage Nerves and Stress
Black tea is a great cortisol blocker, known as a calming, relaxing and stress-fighting beverage that has been enjoyed throughout the ages.

As an added bonus, it may also improve our memory and help get rid of headaches.

For managing nerves, try also valerian, ashwaganda or passionflower tea.

Besides for sleep, valerian is for calming the nerves with a sweet and slightly bitter aroma and flavor. Ashwaganda tea is also for calming the nerves. This herbal tea can be taken in the morning for a no-nerves-allowed day. 

Passionflower helps boost the brain’s level of the neurotransmitter GABA, which causes our brain activity to calm down.

To de-stress, give also one of these many beneficial teas a try: ginseng, lavender, lemon balm, peppermint or chamomile.

Ginseng tea helps manage exhaustion associated with stress, leaving us feeling peaceful and calm.

Lavender offers tranquility for the entire body. It gives us a calm and uplifting sense of well-being, which results in feeling relaxed and ready for rest.

Lemon balm consists of terpenes that cause a relaxing effect. It is a nice triple effect formula for stress, nerves and sleep.

As for peppermint, its menthol makes it beneficial in combating mental stress.

Chamomile has been around for centuries and is the most popular tea for helping with sleep. It helps calm our mood and settle our thoughts so we can relax and fall into a blissful sleep.

Lower Back Pain - Causes and Symptoms

Lower back pain can be caused by a variety of problems with any parts of the complex, interconnected network of spinal muscles, nerves, bones, discs or tendons in the lumbar spine. Typical sources of low back pain include:

· The large nerve roots in the low back that go to the legs may be irritated

· The smaller nerves that supply the low back may be irritated

· The large paired lower back muscles (erector spinae) may be strained

· The bones, ligaments or joints may be damaged

· An intervertebral disc may be degenerating

An irritation or problem with any of these structures can cause lower back pain and/or pain that radiates or is referred to other parts of the body. 

Many lower back problems also cause back muscle spasms, which do not sound like much but can cause severe pain and disability. In addition, the severity of lower back pain vary greatly. For example, a simple lower back muscle strain might be excruciating enough to necessitate an emergency room visit, while a degenerating disc might cause only mild, intermittent discomfort. 

Identifying the symptoms and getting a diagnosis that pinpoints the underlying cause of the pain is the first step in obtaining effective pain relief.

Certain causes of lower back pain have a tendency to occur more often in younger individuals versus older adults.

Younger adults (30 to 60 years old) are more likely to experience back pain from the disc space itself (for example, lumbar disc herniation or degenerative disc disease) or from a back muscle strain or other soft tissue strain.

Older adults (over 60) are more likely to suffer from pain related to joint degeneration (such as osteoarthritis or spinal stenosis) or from a compression fracture.

 

Facet joint osteoarthritis

Facet joint osteoarthritis (also called degenerative arthritis or osteoarthritis of the spine) is a degenerative condition that develops gradually over time. The pain is caused by the breakdown of the cartilage between the facet joints in the spine. At first the symptoms may only be intermittent, but can later develop into steadier pain in the lower back, and may eventually cause sciatica in addition to lower back pain. The symptoms include any combination of the following:

· Unable to walk far without developing leg pain

· Lower back pain relief is achieved quickly after sitting down

· Symptoms fluctuate between severe and mild/none

· Symptoms develop gradually over time

 · Weakness, numbness, and tingling that radiates from the low back into the buttocks and legs (sciatica)

 

Lumbar spinal stenosis (or degenerative spondylolisthesis)

Both spinal stenosis and degenerative spondylolisthesis can place pressure on the nerves at the point where they exit the spine. Standing upright, such as in normal walking, increases pressure on the nerve and results in leg pain. The symptoms include any of the following:

· Sudden onset of back pain

· Standing or walking will usually make the pain worse

· Lying on one's back makes the pain less intense

· Height loss

· Limited spinal flexibility

· Deformity and disability

 

Spinal compression fracture

It occurs especially to post-menopausal women with osteoporosis and to men or women after long-term corticosteroid use. In a person with osteoporosis, even a small amount of force put on the spine, as from a sneeze, may cause a compression fracture.

Less Common Causes of Lower Back Pain

While less common than the above listed conditions, a number of other conditions can cause low back pain as well, including but not limited to:

· Piriformis syndrome

· Infection

· Spinal tumor

· Fibromyalgia

· Ankylosing spondylitis

· Coccydynia

It is important to note that one’s attitude and situation also have an effect on pain levels and duration. For example, people who are depressed, under stress, or have a compensable back injury are more likely to have their pain become chronic. Patients who are stress free and have little complicating psychological factors are more likely to improve with appropriate treatment for their conditions.

Most cases of low back pain do not require urgent care, but anyone should consult a doctor immediately if low back pain is a result of trauma, or if pain is accompanied by any of the following symptoms:

· Fever and chills

· Unexplained recent weight loss

· Significant leg weakness

· Sudden bowel and/or bladder incontinence—either difficulty passing urine or having a bowel movement, or loss of control of urination or bowel movement (cauda equina syndrome)

· Severe, continuous abdominal pain (abdominal aortic aneurysm)

 

 

Perfect tea for different types of mood

Below are some of the key benefits to mood and health of drinking tea:

Tea to Wake Up and Energize

Green tea offers 25-35 mg of caffeine to help give a light boost of energy. More specifically, matcha green tea is even more beneficial because it contains L-theanine, which offers natural relaxation so we can feel energized without feeling jittery like drinking with coffee.

Black tea contains 40-60 mg of caffeine, which will give us an even bigger boost in the morning.

Herba mate is another suitable source for waking up due to its high levels of antioxidants, vitamins and minerals. The combination of theobromine and caffeine also give the right boost without unwanted jitters. 

Tea to Fall Asleep with Ease

To counter the energy boost early in the day, various teas help with sleep when it is time to sleep.

Chamomile is the most popular tea for helping with sleep. It helps calm our mood and settle our thoughts so we can relax and fall into a blissful sleep. It also has a delicious flavor.

Lavender offers a tranquil scent to offer tranquility for the entire body. Lavender tea gives us a calm and uplifting sense of well-being, which results in feeling relaxed and ready for rest. Valerian tea will also help achieve this state of well-being with a sweet and slightly bitter aroma and flavor. 

Tea to Support Immune Health

Some of the most popular teas for boosting immune health are green, tulsi, echinacea and elderflower. All of these teas deliver an abundance of antioxidants (including polyphenols) that are designed to support several systems in our body, primarily the immune system. A healthy dose of antioxidants from tea will help us maintain health and wellbeing. Try these teas with citrus for an added vitamin C boost. 

Tea to Manage Nerves and Stress

For managing nerves, try valerian, ashwaganda or passionflower tea. Besides for sleep, valerian is also for calming the nerves. The same for ashwaganda tea. This herbal tea can be taken in the morning for a no-nerves-allowed day.

Passionflower helps boost the brain’s level of the neurotransmitter GABA, which causes our brain activity to calm down.

To de-stress, give one of these many beneficial teas a try: lavender, valerian, ashwaganda, passionflower, ginseng, lemon balm or peppermint.

Ginseng tea helps manage exhaustion associated with stress, leaving us feeling peaceful and calm. Lemon balm consists of terpenes that cause a relaxing effect. It is a nice triple effect formula for stress, nerves and sleep. As for peppermint, its menthol makes it beneficial in combating mental stress. 

Tea to Support Cognition & Mental Performance

The two main supporters of brain health are green and black tea.

Green tea is made up polyphenols that help support brain cells to regulate learning and memory. Black tea has L-theanine, which helps increase alpha-brain waves. It also supports attention to help us concentrate better on mental and physical tasks. 

Tea to Enhance Emotional Wellness

Another important area of brain health is emotional wellness. Two herbal tea favorites for emotional wellness are saffron and turmeric.

Saffron influences the neurotransmitter serotonin in the brain, which gives off a good-feeling signal, resulting in a happier state. It has also been shown to be beneficial for mood swings associated with PMS.

Like saffron, turmeric tea also has an influence on serotonin in the brain, but also on dopamine, giving it a double-punch of good feelings.

Along with being good for cognition, green tea also helps with emotional wellness. The polyphenols help release dopamine to give off a feeling of happiness in the brain. 

Tea to Calm Digestive Environment

For maintaining a healthy metabolism, try green or peppermint tea. Green tea contains EGCG (Epigallocatechin gallate), which is beneficial in speeding up metabolism and burning additional calories. Peppermint tea helps stimulate bile, which promotes healthy bowel movements and digestion.

For overall stomach comfort, fennel, ginger, rooibos and peppermint are all good options. Fennel consists of volatile oil compounds that help ease mild and occasional nausea, bloating, cramps and flatulence.

Ginger is best known for reducing mild and occasional nausea as well as motion sickness when traveling. Rooibos contains high levels of the flavonoid quercetin that helps with mild and occasional cramps, diarrhea and indigestion.

Peppermint is a carminative, which helps gas move through the body naturally instead of causing minor stomach discomfort, bloating or cramping. 

Tea to Combat Mild and Occasional Constipation

Senna and peppermint teas are two solid options for maintaining a regular bowel movement. 

Tea to Detoxify Naturally

Dandelion has been used in Chinese and Native American remedies as a liver detoxifier. Nettle tea delivers beneficial detox properties to the body to help cleanse the urinary system. 

Tea to Boost Antioxidant Levels

Black, green and oolong teas all come from the plant Camellia sinensis, which are rich in polyphenols, a form of antioxidant. Black and green teas also contain flavonoids, another type of antioxidant. Rooibos and white teas also contain antioxidants.