Whether you’re interested in starting off your day right or finding a healthy way to get through a midday slump, a smoothie is the perfect solution
Drinking smoothies is a great idea in theory. And once you start thinking about it, it can be hard to know where to start. What are the healthiest ingredients to include? Should you go fresh, or frozen? When was the last time you saw your blender?
Are you ready to take the stress away from smoothie-making? Creating healthy smoothies is easier than you might think, even while on a budget.
Smoothie Formulas
The great thing about smoothies is that you don’t have to follow a strict recipe – instead, you can go with a formula or a general idea of what you want to include.
One of the healthiest (and cheapest) smoothies you can make is a green smoothie.
The formula is simple…
Fill half of your blender with fruit and the other with smoothie-friendly vegetables (like spinach, kale, or spring mix). Leave about a one-inch gap at the top for optimal blending.
Bananas are a great choice for smoothies because they create a rich and creamy texture. Plus, they’re affordable. You can add berries in with your banana – or, if you’re not a fan of berries, you can substitute them with peaches, pineapples, or mangoes.
You’ll need your liquid base after the vegetables and fruit. A few popular choices include yogurt, almond milk, or oat milk. Whatever liquid you choose, make sure it covers the fruit. From there, you can throw in any additives. From protein powder or flaxseed to raw oats and more, you can’t go wrong when it comes to creating great flavors.
The last step is blending. From there, all you’ve got to do is drink up and enjoy.
Budget-Friendly Ingredients
Here’s how you can save a little extra when shopping for fruits and vegetables for your smoothies.
Greens
Buy frozen, not fresh, as frozen typically costs less. You can also freeze your own!
Buy a lot when it’s in season.
Expand your horizons beyond spinach and kale (swiss chard, beet greens, zucchini, summer squash, frozen broccoli, and avocado work just as well).
Fruit
Buy a lot when it’s in season or on sale, then freeze it.
Pick locally.
Price shop before you buy.
Time to Blend
Now that you’ve got a good idea of what budget-friendly smoothies (and their ingredients) look like, there’s only one thing left to do: Try them out for yourself to see what you like best.
You might think of clearing out your closet or freeing up your schedule when it comes to simplifying your life. While doing those things can lessen mental clutter, it’s actually inner simplicity that helps you find peace.
What does inner simplicity mean? Focusing on what really matters in life and devoting energy to what serves you.
Your home could be the tidiest on the block, and your mind could still be tangled up. That’s why we put together this list of 10 ways to simplify your life – 10 ways that many people forget.
1. Don’t ignore the day-to-day tasks.
Too often, you might find yourself focused on the big picture.
Instead of looking at life from a macro level, shrink things down and look at your everyday routine. As the years go on, you’ll realize that all of those small tasks add up – they are what your life consists of. Don’t leave those tasks until tomorrow, do them today and you’ll see a cumulative, positive effect on your well-being.
2. Avoid the idea of a ‘perfect plan.’
Instead, create a good plan and make it exemplary with the effort and dedication that you put into it. Be open to learning as you go, and focus on perfecting your craft along the journey instead of creating something flawless at the start.
3. Appreciate your health.
Health doesn’t last forever, and it’s so easy to forget that. Enjoy time doing the things you love, with those you love, while in good health.
4. Stop looking for the easy way out.
Take the path that will teach you something instead of searching for shortcuts. The real reward isn’t what you get at the end of the journey – but rather the journey itself and who you become along the way.
5. Protect yourself from addictions.
These days, technology is as addicting as drugs and alcohol, and that addiction can have just as big of an impact on your life. If you give up these addictions, you’ll live more simply by not constantly fighting them. The mental clarity you’ll have will empower you to live a life by your design, one that’s simple yet fulfilling.
6. Don’t pity yourself.
There’s nothing to gain by pitying yourself. Instead of dwelling on the past, live in the present and understand that you can only control your future.
7. Stop comparing yourself to others.
Comparison creates jealousy, and jealousy will get you nowhere. Focus on what is good about your life, and you will be a more satisfied, content person.
8. Practice being reliable.
Reliability creates trust with the people you care about. If you’re reliable, you attract other reliable & trustworthy people who add value to your life as you add value to theirs.
9. Stay honest.
There’s no reason to conceal the mistakes you’ve made, or hide who you really are. The people who truly love you will love every facet of you. Your past has made you who you are today, so own it and build upon the positive.
10. Surround yourself with good people.
Your friends should be people you admire. Choosing great friends and having their positive qualities rub off on you is a notable way to simplify your life, instead of complicating it by constantly fighting negative influences.
Simplifying your life starts now
It’s easy to get lost in the hustle and bustle of all that’s going on. In doing so, we begin to neglect ourselves and our loved ones. Reminders and suggestions like those covered here can help ground us and guide us to a more fulfilling life. So, give them a try and simplify your life.
Vegetable oil is an essential ingredient in cooking and baking. You might not realize the importance of it until you run out. If the vegetable oil at your house always seems to be gone (or almost gone), and you’re looking for alternatives to finish a dish or to try something new, this is the article for you.
1. Peanut Oil
Look no further than peanut oil if you need a vegetable oil substitute for the fryer. This substance works great for frying because of its high smoking point, and, contrary to its name, it doesn’t actually taste like peanuts.
2. Olive Oil
There are two types of olive oil: regular and extra-virgin.
Regular olive oil is a good substitute for frying because it’s processed and it has a higher smoking point. Extra-virgin olive oil, on the other hand, is better used for salad dressing or as a finishing oil because of its flavor.
Because olive oil contains vitamin E and polyphenols, baked breads, pastries, and the like will last longer if you substitute olive oil for butter.
Who else would be surprised to know it takes about 11 pounds of olives to make one quart of extra virgin olive oil?
3. Coconut Oil
Coconut oil makes it a great substitute for vegetable oil. Note that you may detect notes of coconut in this ingredient, and it solidifies as it cools, so always make sure to measure it in liquid form.
It might surprise you to know… Coconut oil can be used for almost anything. With antifungal, antibacterial, antiviral properties it could help you fight off all kinds of nasty things…
Plus, coconut oil is excellent for repairing damaged hair, and restoring hydration & shine to your hair follicles.
4. Butter
Using butter instead of vegetable oil will make your dish richer, especially when baking. Yet, it’s not recommended as a substitute when you’re frying or cooking with high heat.
Did you know you can make butter at home using a decent blender?
I do it all the time…
Add organic, grass fed heavy cream to your blender, and blend. After a short time, the butter will separate out from the butter milk. Careful… if you go too far, you’ll turn it into whipped cream.
Do you want a full walk through? Let us know in the comments.
5. Applesauce
While you have your blender out, you can make Applesauce. It works when you need a vegetable oil substitute. Obviously, it’s not ideal for frying chicken or sauteing veggies. When it comes to baking, applesauce adds moisture and cuts back on the fat in your recipe.
6. Greek Yogurt
Much like applesauce, Greek yogurt probably isn’t the best choice for frying or sauteing, but it’s another great option while baking. It will add moisture, richness, and a pleasant tang to whatever you’re making, and, depending on the Greek yogurt fat content, it could lower the overall fat as well.
7. Mayonnaise
This is yet another great vegetable oil substitute for baking. This is a trick that is tried and true, and it can make baked goods moist and rich.
Try Something New and Exciting
Whether you’re switching out vegetable oil in favor of a healthier option or simply because you ran out at the last minute, these vegetable oil substitutes will work wonders. Try it out for yourself the next time you’re busy in the kitchen.
Having a colorful diet is a clever approach to staying healthy – and the color orange is a great way to explore this concept. Orange foods are chock-full of vitamins, minerals, and phytonutrients (to protect the body from harmful invaders). Not only that, they’re easy to prepare… And even easier to eat.
Many people love orange vegetables, preferring them over the bitter bite of leafy greens. Orange vegetables are just as impactful as green ones, as they can give you a boost in energy, improve your digestion, and help you feel more vibrant all around.
The Carotene Craze
What makes these fruits and vegetables orange is the presence of carotene, which is a yellow/orange pigment. The deeper the color orange, the more carotene there is.
Your body converts carotene into vitamin A in the liver, and vitamin A can help maintain good eyesight. It also functions as a natural antioxidant.
Carotenoids, produced by orange foods, are beneficial in a variety of different ways. They can promote healthy skin, strengthen the immune system, and aid the growth and repair of tissue that lines your mouth and intestines. They can also protect you from the cold, flu, and infections throughout the body.
Other Benefits of Orange Foods
You’ve only just scratched the surface of what orange foods can do for you. They can also help older adults avoid macular degeneration – a disease that can lead to partial or full blindness.
Orange foods can prevent this due to lutein and zeaxanthin. These antioxidants fight the disintegration that occurs in the macula at the back of the eye.
And that’s not all. Orange foods can also lower your risk of getting cancer, as higher consumption of orange foods and their carotenoids has been linked to a lowered risk of contracting a few types of cancers.
Incorporating Orange into Your Diet
There are many interesting ways to encourage your family to eat more orange foods. You can make a delicious (and aesthetically pleasing) snack by cutting up all different color peppers and serving them with dip. You can roast sweet potatoes and pair them with a savory meal. You can warm up with butternut squash soup on a cold winter day. You can even add orange vegetables to your rice!
The next time you’re at the grocery store, remember the benefits of orange foods – it might just make you want to slip a few into your cart.
Here are some orange vegetables to take into consideration:
Acorn squash
Butternut squash
Carrots
Orange peppers
Orange tomatoes
Pumpkin
Saffron
Sweet potatoes
Turmeric
And as for orange fruits, check out these bright choices:
Apricots
Cantaloupe
Mandarins
Mangoes
Nectarines
Oranges
Papayas
Peaches
Persimmons
Tangerines
Orange You Glad You Read This?
Shaping your eating habits around the color orange is a neat and novel approach to wellness. It’s a simple concept that’s surprisingly easy to follow. And with it, you’ll experience many great benefits of eating fruits & vegetables within this color range. Give it a try and see how you feel.
Did you know that chestnuts are a superfood? They grow on or in trees, marshes, ponds, paddy fields, and shallow lakes, and can be eaten roasted, raw, or cooked. They taste great, and people love their crunch.
Chestnuts come in two popular forms: tree chestnuts and water chestnuts. The two look similar from the outside… you’ll notice differences once they’re peeled. Tree chestnuts are starchy and somewhat ‘meaty,’ and water chestnuts are crisp with a texture much like an apple.
These nuts are more than a tasty treat. They’re extremely good for you in a variety of ways. Keep reading to learn about the surprising health benefits of chestnuts.
1. They can balance your electrolytes.
This is especially true with water chestnuts, as these contain about 74% water. Eating these can promote electrolyte balance because they also contain a high concentration of potassium, calcium, and magnesium – three elements that your body needs to function.
2. They promote bone health.
Chestnuts are known for containing copper, calcium, phosphorus, and magnesium, and these four ingredients play a big role in maintaining healthy bones in people of all ages.
3. They can boost your immune system.
Your immune system is strengthened by antioxidants, and chestnuts are loaded with them. They contain tannic, phenolic, fatty acids, vitamin A and C, zinc, and copper, and all of these elements combined prevent damage caused by free radicals in the body.
4. They can help you lose weight.
Eating chestnuts keeps you full for a longer time (even with their low calorie count). As such, this nutrient-rich food option greatly cuts down on your time spent mindlessly snacking.
5. They’re good for your digestive system.
Chestnuts contain zinc, magnesium, dietary fiber, and tannins. All of these things come together to create optimal digestive health. To add to the benefit, you’ll notice whole health improves in tandem with gut health.
6. They’re a good source of energy.
Chestnuts contain B vitamins, and B vitamins encourage higher levels of energy because they contain a high concentration of carbohydrates. B vitamins can also improve the health of your skin, generate red blood cells, and recover brain function.
The Far-Reaching Benefits of Chestnuts
Chestnuts can also help you avoid blood clots and move through the aging process gracefully. They do not contain gluten, which makes them safe to eat for those who follow a gluten-free diet.
These small superfoods can do wonders for your body. The next time you’re out shopping, pick some up and try them out for yourself.
Warning: Vitamin D use without K2 = Calcification. Supplement with large quantities of Kale if possible or other k2 sources like Natto or fermented vegetables. Doubles your chance of heart problems without the k2.
Most Everyone Can Use More Vitamin D
By Dr. Mercola
New research has emerged linking low vitamin D levels with a risk of cognitive decline and mental impairment, according to studies conducted on elderly Chinese.
Duke-NUS (a collaboration between Duke University in North Carolina and the National University of Singapore)1 announced the deficiency is caused primarily by lack of exposure to sunlight, which scientists already knew humans require to maintain strong bones and healthy muscles.
The new research has now broadened to encompass vitamin D as necessary for optimal brain function.
European and North American studies that have associated low “D” levels with cognitive decline further support previously noted heart and neurodegenerative diseases in individuals with the same deficiency. News-Medical observed:
“Regardless of gender and extent of advanced age, individuals with lower vitamin D levels at the start of the study were approximately twice as likely to exhibit significant cognitive decline over time.
In addition, low vitamin D levels at baseline also increased the risk of future cognitive impairment by [two to three] times.”2
Researchers concluded that the findings reinforced theory that vitamin D protects against neuron damage and loss.
They anticipate further reviews on the mechanisms vitamin D exerts in protecting neurons and how optimizing vitamin D levels may curtail the rapidly increasing number of aging individuals suffering from cognitive decline.
Scandinavia Is Not the Only Place With Low Vitamin D Levels
Elle UK reported that Brits ingest an average of 3 micrograms (120 IU) of vitamin D in food and receive low levels of year-round sunlight, which puts them at greater risk for bone-related diseases.
“Women in particular should take note — history shows our bones degrade faster than our male counterparts.
When we hit menopause, the loss of bone density accelerates rapidly (up to 20 [percent] in just [seven] years), so keeping vitamin D levels topped up can only help to hedge our bets against calcium deficiency and irreversible bone loss later in life.”3
Residents of the British Isles have long noticed that sun is a relatively rare commodity. That’s why Public Health England (PHE)4 issued a report recommending that its inhabitants take vitamin D supplements, whereas only “at risk” individuals and children under 5 were previously given this recommendation.
PHE suggested 10 micrograms (400 IU) daily, which is still far below the amount most people need to stay healthy. Online British newspaper Health Spectator noted:
“When the sun goes into hiding, it’s difficult to achieve that through food alone. Why do we need vitamin D? Well, it regulates the calcium and phosphate in the body, making it vital for bone, muscle and tooth development and growth.
A lack of it can lead to a higher risk of bone disease and fracture and, in the worst cases, rickets. There are also studies that suggest vitamin D can help the battle against cancers, cardiovascular disease and multiple sclerosis.” 5
In mid-December 2015, Scandinavians in Oslo basked in sun for only six hours and four minutes, between the hours of 9:08 a.m. and 3:12 p.m. Edinburgh, Scotland, got an hour more than that, so authorities in that area of the world are well aware of the need for vitamin D.
Norway Devises Plan to Reflect Sunlight on Residents
Norway’s Food Safety Authority even upped the recommendation to 20 micrograms (800 IU) per day in 2013 and advised people not to neglect sun exposure, and to supplement with foods high in vitamin D, such as cod liver oil and other oily fish.
Even the Vikings understood the importance of this practice, and reportedly rubbed cod liver oil into their skin for muscle pain and consumed whole cod livers dipped in cod liver oil for a double whammy.
The town of Rjukan, Norway, devised an ingenious plan to literally reflect sunlight on its residents. The town, shadowed by mountains for six months of the year, installed three gigantic mirrors on the mountains to bring not just the reflection of the sun but also its warmth. As The Guardian enlightened:
“Helicoptered in and installed 450m [1,312 feet] above the town square, the 5m [16.4 feet] kroner (£520,000 [$694,000]) computer-controlled mirrors, or heliostats, are more commonly used to create solar power in sun-drenched regions of the Middle East.
Here, the solar energy the heliostats capture is used to power their tilting trajectory as they follow the sun’s brief dash across the Norwegian winter sky.”6
People of the town can also catch a cable car and zip to the mountaintop for their sun connection.
Sunscreen Versus the Vital Need for Vitamin D
Although the horror stories of excess sun and subsequent skin cancer have scared most Americans and Brits into the shadows, Louis Levy, head of nutrition science at Public Health England, told BBC Radio that people using sunscreen as recommended will not get enough vitamin D.
“This is a change in advice, previously we have said that babies from [6] months to [5] years should have a supplement and only those people at risk of deficiency should take a supplement.
Previously we felt that everybody would get enough from the sunlight. This is new advice based on evidence looked at over the last five years. When you go out, you do need to have short bursts without sunscreen and make sure that you don’t get sunburnt.”7
In America, even the National Institutes of Health (NIH) admits that sunscreens block vital vitamin D-producing sunrays, and suggests that a little sun without sunscreen is good. On its webpage, the NIH says:
” … [A]pproximately [five to] 30 minutes of sun exposure between 10 [a.m.] and 3 [p.m.] at least twice a week to the face, arms, legs, or back without sunscreen usually lead to sufficient vitamin D synthesis.”
What Does Vitamin D Deficiency Look Like?
With the absence of a sunny vista, distressingly low vitamin D levels can be manifested in several ways.
SAD Syndrome, aka seasonal affective disorder, is a type of depression related to changes in seasons, thought to be related to the lack of sunlight. Between 60 percent and 90 percent of sufferers are women between the ages of 15 and 55. Psych Central describes it perfectly:
“While some perceive winter as a festive time when their worlds are blanketed by the purity of snow, others feel that they are being suffocated by a literally colorless existence.”8
Science reveals that when people are exposed to sunlight, their mood automatically elevates due to the brain hormone serotonin. Researchers examined the effects of vitamin D on the relative cheerfulness of 80 elderly patients and found the ones with the lowest vitamin D levels were 11 times more prone to depression.9
Additionally, older adults are more inclined to stay indoors, so they get less sun exposure. People over the age of 50 also don’t produce vitamin D as easily by metabolizing sunlight, and their kidneys don’t convert vitamin D into a form their body can use quite as quickly.
African Americans and others with darker skin are even more prone to a vitamin D deficiency because it takes 10 times more sun exposure to generate the same amount as in someone with pale skin. That’s because the more pigment you have, the more sunlight you need to get adequate “D” levels.
People with higher body weight or muscle mass also require more vitamin D than people with slighter statures because vitamin D is fat soluble — your body acts like a “sink” and collects it.
You may also experience gastrointestinal problems that inhibit the absorption of fat-soluble vitamins, as in gut disorders such as celiac and inflammatory bowel diseases.
Not Enough Vitamin D Versus Too Much
Official estimates of deficiency in this vitamin in England are 1 in 5 adults and 1 in 6 children. According to BBC News, vitamin D is important because:
“Its main function is to regulate the amount of calcium and phosphate in the body, which are vital for the growth and maintenance of healthy bones, teeth and muscles. In extreme cases, low levels can lead to rickets in children — where the bones become soft and weak and misshapen as they continue to grow.
In adults, vitamin D deficiency can lead to osteomalacia — causing severe bone pain and muscle aches. But there is a balance — too much vitamin D can lead to high levels of calcium in the blood which can cause heart and kidney problems.”10
In the U.S. it is estimated that as much as 41.6 percent of the general population could be vitamin D deficient, when defining deficiency as a serum 25-hydroxyvitamin D concentration of less than 20 ng/mL (50 nmol/L). When looking at specific populations such as blacks and Hispanics, the numbers may be as high as 82.1 percent and 69.2 percent, respectively.11
How do you know if you have enough vitamin D? One approach to determining optimum vitamin D levels is to look at the current recommendation for nursing mothers, says professor and endocrinologist Dr. Robert Heaney, who founded Creighton University’s Osteoporosis Research Center, which focuses on bone biology.
“Very recent work coming out of the Medical University of South Carolina has shown definitively that such a woman needs 6,000 international units (IU) of vitamin D per day, every day, in order for her infant to be adequately nourished, at least as far as vitamin D is concerned.”
How Much Vitamin D Is Ideal?
The Institute of Medicine (IOM) recommends 20 nanograms per milliliter (ng/ml) of serum concentration of 25-hydroxy vitamin D as an adequate level, or 600 IUs a day up to age 70 and 800 IUs if you’re over 70, but many vitamin D researchers believe that’s not even enough to prevent osteomalacia, let alone take advantage of vitamin D’s additional health benefits.
Fortunately, vitamin D supplements are readily available, but due to government nutrition recommendations for children and the elderly, only informed choices will help people stay on track with the vitamin D levels that will offer optimal health. If you can’t get enough sunshine for whatever reason, then you can take a vitamin D3 supplement.
As a general guideline, research by GrassrootsHealth suggests adults need about 8,000 IUs per day to achieve a serum level of 40 ng/ml. If you do opt for a vitamin D supplement, please remember that you also need to boost your intake of vitamin K2 through food and/or a supplement, as well as get your levels tested to be sure you’re safely within the therapeutic range.
Vitamin D in Food
Foods containing vitamin D and their recommended dietary allowance (RDA), according to the George Mateljan Foundation,12 a not-for-profit food and nutrition science organization, include:
Four ounces of wild-caught Alaskan sockeye salmon — 128 percent of the RDA
3.2 ounces of sardines — 44 percent of the RDA
One egg — 11 percent of the RDA
Shiitake mushrooms — 5 percent of the RDA
Keep in mind that the RDA is far lower than necessary to raise your vitamin D levels into the therapeutic range, so it’s difficult to achieve enough vitamin D from dietary sources alone. In addition, it’s ideal to get your vitamin D from sunlight because the sun offers a wealth of health benefits above and beyond vitamin D.Vitamin D in Food
Foods containing vitamin D and their recommended dietary allowance (RDA), according to the George Mateljan Foundation,12 a not-for-profit food and nutrition science organization, include:
Four ounces of wild-caught Alaskan sockeye salmon — 128 percent of the RDA
3.2 ounces of sardines — 44 percent of the RDA
One egg — 11 percent of the RDA
Shiitake mushrooms — 5 percent of the RDA
Keep in mind that the RDA is far lower than necessary to raise your vitamin D levels into the therapeutic range, so it’s difficult to achieve enough vitamin D from dietary sources alone. In addition, it’s ideal to get your vitamin D from sunlight because the sun offers a wealth of health benefits above and beyond vitamin D.Vitamin D in Food
Foods containing vitamin D and their recommended dietary allowance (RDA), according to the George Mateljan Foundation,12 a not-for-profit food and nutrition science organization, include:
Four ounces of wild-caught Alaskan sockeye salmon — 128 percent of the RDA
3.2 ounces of sardines — 44 percent of the RDA
One egg — 11 percent of the RDA
Shiitake mushrooms — 5 percent of the RDA
Keep in mind that the RDA is far lower than necessary to raise your vitamin D levels into the therapeutic range, so it’s difficult to achieve enough vitamin D from dietary sources alone. In addition, it’s ideal to get your vitamin D from sunlight because the sun offers a wealth of health benefits above and beyond vitamin D.
Vitamin D in Food
Foods containing vitamin D and their recommended dietary allowance (RDA), according to the George Mateljan Foundation,12 a not-for-profit food and nutrition science organization, include:
Four ounces of wild-caught Alaskan sockeye salmon — 128 percent of the RDA
3.2 ounces of sardines — 44 percent of the RDA
One egg — 11 percent of the RDA
Shiitake mushrooms — 5 percent of the RDA
Keep in mind that the RDA is far lower than necessary to raise your vitamin D levels into the therapeutic range, so it’s difficult to achieve enough vitamin D from dietary sources alone. In addition, it’s ideal to get your vitamin D from sunlight because the sun offers a wealth of health benefits above and beyond vitamin D.
The Role of Vitamin D in Disease Prevention
A growing body of evidence shows that vitamin D plays a crucial role in disease prevention and maintaining optimal health. There are about 30,000 genes in your body, and vitamin D affects nearly 3,000 of them, as well as vitamin D receptors located throughout your body.
– Sources and References
Health Spectator July 22, 2016
News-Medical July 27, 2016
Elle UK July 25, 2016
Time July 26, 2016
1 The Gerontological Society of America June 19, 2016
2 News-Medical July 27, 2016
3 Elle UK July 25, 2016
4 PHE July 21, 2016
5 Health Spectator July 22, 2016
6 The Guardian Oct. 30, 2013
7 BBC News July 21, 2016
8 Psych Central 1995-2016
9 AJGP Dec.2006
10 BBC News July 21, 2016
11 Nutrition Research January 2011
12 Vitamin D, The George Mateljan Foundation 2001-2016
Vitamin D and K2 Work in Tandem to Slow Arterial Calcification
Story at-a-glance
Taking vitamin K2 along with vitamin D slowed the progression of arterial calcification, whereas vitamin D alone did not
Vitamin K2 engages in a delicate dance with vitamin D, and you need both in adequate amounts for optimal health
Vitamin D and vitamin K2 work together to produce and activate Matrix GLA Protein (MGP), which congregates around the elastic fibers of your arterial lining, guarding them against calcium crystal formation
If you take oral vitamin D, you need to also consume in your food or take supplemental vitamin K2
By Dr. Mercola
As I’ve discussed on numerous occasions, vitamin D is a critical nutrient for optimal health and is best obtained from sun exposure or a safe tanning bed.
However, many are taking oral vitamin D, which may become problematic unless you’re also getting sufficient amounts of vitamin K2.
Vitamin K2 engages in a delicate dance with vitamin D, and you need both in adequate amounts for optimal health. The importance of this was once again highlighted in a new study…
Vitamin D and Vitamin K2 Slow the Progression of Arterial Calcification
The study was designed to compare the effect of oral administration of vitamin K2 (MK-7) plus vitamin D, or vitamin D alone, on the progression of coronary artery calcification score and carotid intima media thickness (the lining of the main arteries in your neck that feed blood to your brain), which are hallmarks of potentially lethal heart disease and stroke.
The data revealed a slower progression of calcification in those taking both vitamin K2 and vitamin D compared to those taking vitamin D alone.1 The study’s lead author said:
“In this study, the K2 and D protected against cardiovascular calcification, while the D group alone did not. Clearly, this has positive implications for human health.”
This makes sense because whereas vitamin D provides improved bone development by helping you absorb calcium, there is new evidence that vitamin K2 directs the calcium to your skeleton, while preventing it from being deposited where you don’t want it.
For example, in your organs, joint spaces and arteries. A large part of arterial plaque consists of calcium deposits (atherosclerosis), hence the term “hardening of the arteries.”
Moreover, atherosclerosis can progress for many years, even decades, without symptoms, because the opening of the artery (lumen) formed by the arterial lining is still elastic enough to stretch to accommodate a degree of accumulated plaque.
That is, only if the artery has not begun to calcify, as the formation of a calcified fibrous cap on top of the arterial plaque deposit prevents further compensatory luminal expansion and therefore is the final, fatal step in the progression of the fatal disease.
We also know that vitamin K2 activates a protein hormone called osteocalcin, produced by osteoblasts, which is needed to bind calcium into the matrix of your bone. Osteocalcin also appears to help prevent calcium from depositing into your arteries.
In other words, without the help of vitamin K2, the calcium that your vitamin D so effectively lets in might be working AGAINST you — by building up your coronary arteries rather than your bones.
Calcium and Vitamin D Without Vitamin K2 May Be Dangerous
If you take calcium and vitamin D but are deficient in vitamin K2, you could be worse off than if you were not taking those supplements at all, as demonstrated by one meta-analysis that linked calcium supplements to heart attacks.2
This meta-analysis looked at studies involving people taking calcium in isolation, without complementary nutrients like magnesium, vitamin D and vitamin K2, which help keep your body in balance.
In the absence of those other important cofactors, calcium CAN have adverse effects, such as building up in coronary arteries, initiating excessive clotting and causing heart attacks, which is really what this analysis detected. So if you are going to take calcium, you need to be sure you have balanced it out with vitamin D and vitamin K2.
Vitamin K2 and Matrix GLA Protein (MGP)
The authors of the featured study noted that, in addition to its role with osteocalcin, one of the mechanisms by which vitamin K2 exerts a protective role on the progression of vascular damage may be connected with its impact on Matrix GLA Protein, or MGP.3 MGP is the protein responsible for protecting your blood vessels from calcification.
When your body’s soft tissues are damaged, they respond with an inflammatory process that can result in the deposition of calcium into the damaged tissue.
When this occurs in your blood vessels, you have the underlying mechanism of coronary artery disease — the buildup of plaque — that can lead you down the path to a heart attack.
Vitamin K2 and vitamin D again work together to increase MGP, which, in healthy arteries, congregates around the elastic fibers of your tunica media (arterial lining), guarding them against calcium crystal formation. According to Professor Cees Vermeer, one of the world’s top vitamin K2 researchers:
“The only mechanism for arteries to protect themselves from calcification is via the vitamin K-dependent protein MGP. MPG is the most powerful inhibitor of soft tissue calcification presently known, but non-supplemented healthy adults are insufficient in vitamin K to a level that 30 percent of their MGP is synthesized in an inactive form.
So, protection against cardiovascular calcification is only 70 percent in the young, healthy population, and this figure decreases at increasing age.”
Vitamin K2 as MK-7: What You Should Know
There are several different forms of vitamin K2. MK-8 and MK-9 come primarily from fermented dairy products, like cheese. MK-4 and MK-7 are the two most significant forms of K2 and act very differently in your body.
MK-7, which is the form used in the featured study, is a newer agent with more practical applications because it stays in your body longer; its half-life is three days, meaning you have a much better chance of building up a consistent blood level, compared to MK-4 or vitamin K1.
MK-7 is extracted from the Japanese fermented soy product called natto, and you can obtain all the K2 you’ll need (about 200 micrograms) by eating 15 grams of natto daily, which is half an ounce.
However, natto is generally not appealing to a Westerner’s palate, so you can also find vitamin K2, including MK-7, in other fermented foods, including fermented vegetables made with the proper starter culture (a starter culture of vitamin K2-producing bacteria). Gouda and Brie cheeses each contain about 75 mcg of vitamin K2 per ounce, while scientists have found high levels of MK-7 in a type of cheese called Edam.
Dr. Kate Rheaume-Bleue, a naturopathic physician, estimates that about 80 percent of Americans do not get enough vitamin K2 in their diet to activate their K2 proteins to shuttle the calcium where it needs to be and remove it from the places where it shouldn’t be.
The next best thing to dietary vitamin K2 is a vitamin K2 supplement. MK-7 is the form you’ll want to look for in supplements, because in a supplement form the MK-4 products are actually synthetic. Although the exact dosing is yet to be determined,
Dr. Vermeer recommends between 45 mcg and 185 mcg daily for adults. You must use caution on the higher doses if you take anticoagulants, but if you are generally healthy and not on these types of medications, I suggest 150 mcg daily.
Remember: If You Take Oral Vitamin D, You Need Vitamin K2
If you remember only one thing from this article, make it this: if you opt for oral vitamin D, you need to also consume in your food or take supplemental vitamin K2. Dr. Rheaume-Bleue warns:
“There are so many people on the vitamin-D-mega-dose bandwagon, taking more and more of vitamin D. And it could absolutely be causing harm if you are lacking the K2 to complete the job to get the calcium where it’s supposed to be. We don’t see symptoms of vitamin D toxicity very often. But when we do, those symptoms are inappropriate calcification. That’s the symptom of vitamin D toxicity. And it is actually a lack of vitamin K2 that can cause that…”
The Role of Vitamin D in Disease Prevention
A growing body of evidence shows that vitamin D plays a crucial role in disease prevention and maintaining optimal health. There are about 30,000 genes in your body, and vitamin D affects nearly 3,000 of them, as well as vitamin D receptors located throughout your body.
The older you get, the more important it is to keep your fitness level as high as possible to maintain good health. The good news is, as you age, staying fit doesn’t have to be hard. Here are 3 tips on how to keep your health and fitness up as you age.
1. Keep Your Heart Rate Up
As you get older, you will notice changes in your body. Set a priority for your health and fitness in your life, and make sure you are getting adequate physical activity so you can keep your health in good shape.
Find a workout or fitness program that you enjoy and that you can stick to. It’s critical to choose an activity that you enjoy doing so that you can maintain your commitment over time. This does not mean that you must spend hours at the gym every day; in fact, modest activity such as walking is frequently sufficient to maintain a healthy lifestyle.
Regular workouts should be scheduled into your calendar and followed through on. Whatever you enjoy doing (swimming, biking, running, or anything else), , find what works for you and stick with it.
2. Watch What You’re Eating
It is always crucial to maintain a healthy diet. Even more so as you get older, it becomes increasingly vital. Now, It may not be necessary to go on a strict diet in order to ensure a strong health. And it does not rule out the possibility of enjoying food, either. Simply pay close attention to what your doctor tells you during physicals, and keep an eye on your blood pressure and cholesterol levels.
If you’re trying to keep your sodium intake under control, an assorted spice rack is a good investment. It might surprise you to know… Salt doesn’t have much of a flavor by itself – it serves to accentuate what is already present. As a result, you can use lesser amounts of taste to enhance the flavor of larger volumes.
If you need to lower your cholesterol levels, try switching up what kind of oils you use in your kitchen. Of course, olive oil is a great option. It’s high in monounsaturated fats which can help improve your cholesterol levels. Canola oil is another good choice – it’s low in saturated fats and has a high smoke point, making it ideal for cooking. Avoid using oils that are high in saturated fats, like coconut oil, as they can raise your cholesterol levels.
Looking to add more fruits and vegetables to your diet? Frozen fruits and vegetables can be a great way to do that, as they’re often cheaper than fresh produce and have a longer shelf life. Plus, since they’re already prepped and ready to eat, you can just grab them and go. Just be sure to check the label for added sugar or salt.
3. Quit or Reduce Smoking
You’ve heard it before, and I’m not going to harp on it… One of the best things you can do for your health is to quit smoking. Smoking makes you age faster and is harmful to your health in all sorts of ways… It’s not only about your lungs, either.
Smoking damages your entire cardiovascular system, skin, hair, and nails, as well as your digestive, nervous, and reproductive systems.
No other action will have as positive an effect on your health as to quit smoking. So if you’re trying to stay healthy as you age, quitting smoking should be at the top of your list
4. Learn to Relax
Stress can cause all sorts of health problems, from headaches and stomach problems to more serious conditions such as heart disease. Learning to relax can help you avoid or manage these problems.
Relaxation isn’t just about avoiding health problems. It’s also about improving your fitness and well-being. When you’re relaxed, your body is in a more natural state, and this can help you achieve your fitness goals.
If you’re looking for an excuse to take some time for yourself, or if you’re looking for ways to improve your fitness and well-being, learning to relax is a great option. There are many different techniques that you can try, so find one that works for you and give it a go. You may be surprised at how beneficial relaxation can be.
Conclusion
As you age, it can seem like an uphill battle to stay fit and healthy. You don’t need to run marathons or scale Mt. Everest to stay fit as you grow old. By considering how your daily routine impacts your body, you can make great strides in staying fit into your golden years.
Turmeric is a plant that has been used for centuries in traditional Indian medicine. The active ingredient in turmeric is curcumin, which has many beneficial properties such as reducing inflammation and fighting free radicals.
Adding a little turmeric to your diet can help improve your mind and body function at its best!
Keep reading for 7 ways that turmeric can benefit your health.
1. Improves Digestion and Gut Health
Studies show turmeric can help improve your digestion. It’s the Curcumin that’s been shown to stimulate the production of bile, which helps with the digestion of fats. It also helps to reduce inflammation in the gut, which can lead to better overall gut health.
If you’re looking for a natural way to improve your digestion, look no further than turmeric. Curcumin, the active compound in turmeric, has been shown to stimulate improved digestion and gut health.
It does this by reducing inflammation in the gut and stimulating the production of bile.
The increased production can aid in better digestion of fats, lead to even greater absorption of nutrients, and fewer digestive problems.
If you’re looking for a way to improve your gut health… think, “Turmeric”.
2. Powerful Anti-Inflammatory Compound
Do you suffer from inflammation? If so, you’re not alone. Inflammation is a common problem that can affect different parts of the body. It’s caused by the immune system responding to injury or infection. While inflammation is necessary for healing, it can sometimes become chronic and lead to health problems.
Thankfully, Curcumin is a powerful natural compound that can help reduce inflammation and keep your body healthy. Curcumin is a powerful anti-inflammatory compound. Reducing inflammation is important if you want to keep your body healthy. It helps you fight off foreign substances and repair damage.
When inflammation becomes chronic, it can cause permanent damage to your body tissues — which is where turmeric shines. Curcumin can help to reduce inflammation in the joints, skin, and other tissues.
If you or one of your loved ones suffer with inflammation, consider supplementing with Turmeric.
3. Give your immune system a boost
Turmeric can also help support your immune system. Curcumin has been shown to increase levels of cytokines, which are proteins that help regulate the immune system.
It can also help to fight off infections by increasing the production of white blood cells.
Turmeric is a great way to keep your immune system strong during cold and flu season… Or when the weather changes
Turmeric can also help to improve your cognitive function by increasing levels of BDNF. This special protein helps promote the growth of new nerve cells and protect existing ones.
This protein also plays a large role in the memory and learning parts of the brain. An increased level of the BDNF hormone could help to combat some common brain disorders — such as depression, dementia, or Alzheimer’s disease.
Long story, short… Turmeric can help to improve memory and cognitive function.
5. Lowers the Risk of Heart and Circulatory Disease
Turmeric’s anti-inflammatory and antioxidant properties may help to reduce the risk of heart disease. Additionally, curcumin helps to improve the lining of your blood vessels, and can help to reverse many of the steps in the heart disease process.
Curcumin may also help to lower cholesterol levels and prevent the formation of plaques in your arteries. All of these effects together can help to reduce your risk of heart disease.
6. Fight Free Radicals
Free radicals are unstable molecules that can be harmful to the body and cause damage to cells, which can lead to oxidative stress. This can lead to many different types of diseases over time.
Over time, this oxidative stress can lead to many different types of diseases, including cancer, heart disease, and Alzheimer’s disease. Therefore, it is important to take steps to reduce oxidative stress in the body. One way to do this is by consuming foods that are high in antioxidants.
This is because antioxidants help neutralize free radicals, and protect your body’s important organic compounds from reacting with them. Curcumin is a potent antioxidant, and can help to reduce higher levels of oxidative stress, neutralize free radicals, and protect your body from their harmful effects.
Curcumin can neutralize free radicals and protect your body from their harmful effects. Therefore, consuming turmeric may help to reduce the risk of diseases caused by free radicals.
7. Can Help Fight Cancer
Did you know turmeric can help decrease your risk of cancer?
Curcumin has been shown to inhibit the growth of cancer cells and kill them off without harming healthy cells. It can also help to reduce inflammation, which is a major risk factor for cancer.
Wrapping Up
In addition, turmeric may even be helpful to combat many of the negative effects of aging. Many of which have shown links to inflammation and oxidative stress.
Turmeric is a powerful spice with many health benefits. Whether this yellow-orange spice is new to you or not, adding a little turmeric to your diet can help improve your mind and body function at its best.
You can buy turmeric powder at most grocery stores, and it can be added to many different dishes. Try adding a teaspoon of turmeric to your next soup or curry dish. You can also find turmeric supplementsat most health food stores. Start slowly with a low dose and increase gradually as needed.
Weather affects your health. There is a field of science called Biometeorology. This is an analysis of people’s reactions to atmospheric changes. Simply put, the seasons influence your life and wellness. It’s important to know ways to stay healthy while the weather changes.
Keep Moving & Sleep Well
Exercise and improved sleep go hand in hand? Yes!
Increasing your physical activity is an excellent sleep aid. A moderate amount of exercise every day can improve sleep and wellbeing.
To incorporate exercise into your life, you don’t need a gym membership, expensive equipment, or a lot of free time on your hands. There are a variety of equipment-free workouts that you can do in the comfort of your own home. A few examples include yoga, Pilates, high-intensity interval training, and squats & lunges.
Depending on the weather; running, hiking, kayaking, rowing, or rock climbing might be more your style.
After you put in a solid workout, enjoy a quality night’s rest. Your body will thank you.
Eat Well
Food choices matter all year long. Not only can eating right improve your health, it also can improve your mood. Various fruits and vegetables ripen at different times during the year. Seasonal foods can help you stay healthy as the seasons change.
There are many fresh fruit and vegetable options for every season. Plus, the seasonal options are often priced better than out of season foods. Spring brings artichokes, asparagus, and snow peas. Summer is always delicious with watermelon, summer squash, cantaloupe, plums, peaches, mangos, and cucumbers (to name a few!).
When you think of fall, do you think about apples, pumpkins, and cranberries? Winter brings onions, cabbage, carrots, celery, collard greens, and citrus fruits.
Bottom line… Keep it seasonal. Seasonal fruits and veggies are a great way to help you stay well all year round.
Dress Accordingly
Dressing for the weather is an important part of staying healthy. With the proper clothing, you can avoid freezing in the winter and overheating in the summer.
The practice of dressing in layers is a great way to prepare for a day (or night) on the town. As you dress, start with light layers and work your way up to heavier ones. Dressing this way can make you feel more comfortable, and put you in a better mood throughout the rest of the day. Remember to pull out your seasonal clothes from storage before the seasons change.
Conclusion
Weather changes can influence your life and wellness. Eating right, sleeping well, and dressing for the weather are key to year-long health. A few proactive measures can go a long way to help you stay healthy during weather changes.
