Foods and supplements to maintain emotional and mental health - Part Two

Stress and sleep

Eight or more hours of sleep per night is essential for health and wellbeing. The body repaired on time and creates a lot of important chemicals that are part of the immune system.

You can lose weight and be healthier if you sleep at least 8 hours per night than often sit late at night and exercise. In fact researchers from Stanford University School of Medicine recently found that regular weight loss during sleep is associated with increased levels of ghrelin, a hormone that stimulates appetite and decreased levels of leptin, a hormone that informs your body satiety.

Sleeping 8 hours or more helps you to better learn during working hours. Far from being lazy, some parts of the brain is actually more active during sleep than when you are not sleeping. The brain during sleeps processes and organise information that accumulated during the day, storing them in longterm information so that cannot be lost. If you sleep enough, you'll find it's easier to learn repetitive skills.

Supplements that can improve sleep and relaxation

Sleep depends on the relaxation of the muscles, so be sure that you take the necessary nutrients needed for relaxation of your muscles such as B -complex, vitamin C, magnesium, essential fatty acids, valerian, hops and chamomile.

Studies show that U.S. and Korean Ginseng helps reduce stress hormones, immediately after stressful situations and during prolonged stress. Ginseng, unlike other herbs, is more effective when taken over a period of several months to a year, than in shorter periods.

Insomnia and supplements that fight against it

The lack of certain minerals, vitamins, enzymes and amino acids can hinder sleep, and lack of calcium, magnesium, folic acid and B vitamins.

1. Calcium, particularly within the food has a calming effect on the body. Lack of calcium in the body leads to restlessness and weakness. For adults, doses of 600 mg of liquid calcium have been shown to have a relaxing effect. Doses ranging from 1500-2000 mg per day, in divided doses, after meals and before bedtime.

2. Magnesium, in doses of 250 mg may help in falling asleep. Magnesium deficiency is responsible for nervousness that prevents sleep. Foods rich in magnesium is kelp, almonds, cashew nut and yeast. Doses are around 1000 mg. daily. 

Lack of calcium and magnesium can cause leg cramps during the night. Calcium and magnesium have a calming effect on the brain. 

They are essential for normal sleep. 

Magnesium and Calcium taken before bedtime at least 45 minutes before bedtime have a calming effect. Use in a 2:1 ratio, such as 500 mg. calcium and 250 mg. magnesium.

3. B vitamins are known to have a calming effect on the nerves. Vitamin B6 supplementation of 50 to 100 mg. per day can help in the prevention of insomnia. Beer yeast is an excellent source of vitamin B6. Vitamin B12 is a necessary supplement for the treatment of insomnia. 25 mg of vitamin B12, with the addition of 100 mg. of pantothenic acid (vitamin B5) greatly helps with insomnia. The best sources of B vitamins are liver, corn, germ, tuna, nuts, peanuts, bananas and sunflower. Inositol enhances REM sleep. Take 100 mg a day before bedtime.

4. Chromium is often used in people who have high blood sugar (diabetes), and keeps you awake at night. Beer yeast is a good source of chromium. If you prefer supplements, the daily dose is 250 to 500 micrograms.

The soothing herbs such as hops (Humulus lupulus), valerian (Valeriana officinalis) and chamomile (Matricaria chamomilla), are used to relax the nervous system, which helps to naturally upgrading sleep.

5. Valerian (Valeriana officinalis). Valerian has a relaxing and sleeping effect, reduces spasms, improves digestion and lowers blood pressure. Useful for frequent insomnia and insomnia associated with pain, cramps, menstrual pain, tension, anxiety. Valerian allows restful sleep without morning drowsiness or other side effects or risk of addiction. Studies have shown that Valerian has a huge benefit for people who has little or irregular sleep (especially women), and for people who have difficulty falling asleep. Valerian shows effect comparable to that of benzodiazepines, and the ability to increase the deep sleep stages 3 and 4. Valerian, however, does not cause daytime sleepiness, and also has no effect on physical performance, in terms of reducing them. Valerian like every means for helping asleep acts as a depressant on the central nervous system and should be used every night. It is best to be taken 45 minutes before bedtime.

6. Hops (Humulus lupulus). Hops is relaxing, soothing herb that causes sleep, and has antiseptic properties. Good for general insomnia particularly associated with stress and anxiety or restlessness, problems with digestion and headaches. Hops should not be taken if you have depression, as well as the first three months of pregnancy.

7. Chamomile (Chamaemelum nobile). Camomile is soothing herb tha improves digestion, removes spasms and pain, and also acts as an antiseptic and helps in wound healing. Also is good for anxiety and inflammation.

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Foods and supplements to maintain emotional and mental health - Part One

Your nervous system is the first thing that is attacked during conditions of stress, tension and emotion. Thus, there is great significance to reduce this destructive influence in life, to the highest possible level. Individuals seeking solutions rather than complaining about the problems generally are healthier than others. Sometimes the solution is not to change the situation, but a change in attitude and behaviour. Rehearsing the ability to deal with difficulties and to stay motivated is the key to stay happy.

Six supplements that help your nervous system

Pay attention to fruits, vegetables and grains that are rich in magnesium, and fish from cold waters - such as salmon, which are rich in omega - 3 essential fatty acids, and magnesium. Dairy products provide support to the nervous system, as a rich source of calcium, but pay more attention to the low-calorie products. However, six supplements that really are more than necessary for your nervous system are:

1. Essential fatty acids - of which benefit all cells in the body, including nerve, which assist in the implementation of neural impulses. Omega-3 essential fatty acid, and DHA and EPA are very important although their sources of food are very limited.

2. Calcium - important for nerve impulses, especially together with magnesium.

3. Magnesium - the number one supplement to calm nerves! As calcium is for bones, magnesium is for the nerves. I is important for nerve impulses and its lack leads to irritability and nervousness.

4. B - Complex - B vitamins are often called stress vitamin because it is vital for the nervous system. Sources rich in these vitamins are brown rice, cereals, leaf vegetables and beer yeast.

5. Lecithin - rich in choline, which is necessary for proper transmission of nerve impulses from the brain to the central nervous system, and also protects and repairs, damaged nerves. Daily doses ranging from 1200 to 2400 mg in the form of soft gel capsule.

6. Chamomile - is recommended for everyone who needs stress relief, in the form of tea, essential oil or supplement. 

Prevent adverse impacts

Everything what stress is for your nerves is a negative impact, but much of it simply cannot be avoided. However, the following three stressors perform extensive damage and its prevention is under your control.

Tobacco - people say they smoke to "calm the nerves", but just the opposite happens. Smoking is a sure way to damage the nerves because it constricts the tiny capillaries that feed them.

Obesity - overweight increases nerve disorders and anxiety. Give yourself a job to really lose the weight (half to one kilogram a week), bearing in mind that a reliable and persistent win.

Carbonated beverages - Magnesium is a key mineral for the health of nerves, and carbonated drinks like soda, contain phosphorus, which binds to magnesium and makes him not available to you body.

Memory and support for your brain

Experts specified that is under our control keeping at least 2 /3 of the health of our brains. It is known that what you eat goes into your brain so it makes sense that we should make dietary choices that will make your brainwork flawless. Medical experts have identified several key supplements that help your body to keep the brain young and healthy as possible. And finally, do not avoid exercise because it plays an important role in preserving memory. Daily 30 minute walking helps the brain to operate at full capacity, and even promote growth of new nerve cells and improves memory and learning.

Real food for your brain

Coloured food - the brain needs plenty of antioxidants to fight off free radicals that can destroy neurones. Eat dark green vegetables like spinach and broccoli, red foods like tomatoes and peppers, dark yellow as a pumpkin, and fruits such as blueberries and raspberries. The pigment of food determines the antioxidant power, so select them strongly coloured fruits and vegetables.

Fish - about 60 % of the brain is actually fatty matter that is why consumption of healthy fats is vital for mental health. Fats should come from sources such as salmon and other cold-water fish that provide healthy amounts of omega - 3 fatty acids, which keep the brain in top shape.

Protein - amino acids from proteins provide 80 % of the material from which are constructed brain neurotransmitters. Consuming adequate amounts of protein from fish, poultry, soy and whey will make you have clear head and be less moody.

Four supplements for great thinking

1. Omega - 3 essential fatty acids - inside the brain and outer membranes of neurones are constructed of Omega - 3 fatty acids. Feeding your brain with omega - 3 fatty acids from the food we eat or supplements helps to maintain their structure and integrity.

2. Vitamin B - Complex - the researchers found that maintaining the level of homocysteine in healthy proportions not only helps the cardiovascular system, but also greatly affects brain health. There is no better combination of B6, B12 and folic acid to achieve it.

3. Vitamin E - given that most of the brain is made of a slick material, the water-soluble antioxidant done wonders in terms of protecting the brain.

4. Ginkgo biloba - highly effective in promoting brain circulation, which in turn improves memory. 

Emotional health

Health problems that involve emotions are constantly increasing worldwide. Experts seek probable reasons to explain this increase, although still very few understand why as a society we face the emotional problems more than ever. Among nutritionists one thing is certain: our diet greatly lacks key nutrients who provide us with the raw materials needed to create the primary brain chemicals such as dopamine and serotonin, two hormones necessary for emotional health. For many individuals, the addition of dietary essential fatty acids and amino acids, mean difference of just being and living with passion, joy and happiness. And do not forget, our brain needs especially very clean and fresh water!

Basic supplements to improve your emotional health

Omega - 3 essential fatty acids - flax oil is a good source of this essential fatty acid and fish oil that provides sufficient amounts of DHA and EPA are two of the essential Omega - 3 essential fatty acids for brain health, although your liver should convert the flax oil in these fatty acids.

Calcium and Magnesium - Calcium is absolutely essential for a healthy nervous system and does wonders to reduce emotional care, while magnesium combat stress.

Vitamin B and C - are necessary for normal functioning of the brain and nervous system. Not surprisingly, many people that feel stressed are deficient in B -complex and vitamin C. 

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Omega 3 and cardiovascular health

A wide range of health benefits

Omega - 3 fatty acids are associated with a wide range of health benefits, including reduced risk of cardiovascular disease and certain cancers, good development of the fetus during pregnancy, healthy joints and improved behaviour and mood.

People with elevated triglycerides who used supplements that contain DHA had lower levels of blood markers such as C - reactive protein (CRP) and interleukin -6 (IL- 6), compared with people who did not use these supplements.

Omega 3 and chronic kidney disease

On the other hand, people with chronic kidney disease, which increases the risk of heart disease experienced improvement in the regulation of blood pressure and heart rate using supplementation with 4 grams of omega - 3 fatty acids, according to findings published in the Journal of Hypertension.

Chronic kidney disease is associated with increased incidence of death from various causes, cardiovascular problems and hospitalisation. People with chronic kidney disease are at increased risk of cardiovascular disease, and one of the modifiable risk factors includes high blood pressure (hypertension).

Omega - 3 fatty acids reduce blood pressure and may reduce the risk of cardiovascular disease in patients without diabetes with mild to moderate severe chronic kidney disease," the researchers say.

Cardiovascular benefits

The science supports the fact that 500 mg Omega - 3 per day are sufficient for cardiovascular health.

500 mg per day for healthy individuals, and people with known heart disease or heart failure can benefit from a minimum of 1000 mg. par day.

Omega 3 fatty acids provide maximum protection to those at risk of cardiovascular disease, as well as in the treatment of atherosclerosis, arrhythmias and primary myocardial disease " researchers conclude.

Omega 3 and heart failure

When the heart is no longer able to pump blood to the body's needs, then occurs hearth failure. It is a leading cause of hospitalisation among people over 65 years of age and is characterised by symptoms such as fatigue and weakness, rapid or irregular heartbeat, difficulty in walking  and persistent cough and wheeze.

One serving a week of fish rich in essential fatty acids may reduce the risk of heart failure in humans.

Fish contain fatty acids and omega - 3 fatty acids that help to fight risk factors for a number of cardiovascular conditions, such as lowering triglycerides, lowering blood pressure, heart rate and its variability,". 

In addition to the trend of reducing the risk of heart failure in people who consumed one serving of fish rich in fatty acids per week, people who consumed approximately 0,36 grams per day of omega - 3 fatty acids were 33 % less likely to develop heart failure, unlike people that have little or no seafood consumed rich in omega - 3 acid.

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The most popular natural aphrodisiacs - Part two

Some most popular, and most dangerous aphrodisiacs

Most aphrodisiacs that we listed in the previous article and we are going to mention in this article to are harmless. Their action is reduced to mild irritation of the genitals, and belief in their aphrodisiac powers. However there aphrodisiacs that is extremely dangerous, especially if used in larger quantities.

In this article we continue the listing of the world's most known plants and animals that are considered to have aphrodisiac powers.

Alcohol

Before you pay attention to the old ancient plants that are believed to have aphrodisiac ability lets stop in alcohol. I believe that it is very good aphrodisiac because several glasses of alcohol (especially red wine or white) affect on launching of sex drive, mood and self-esteem in both men and women. Unfortunately, most people do not know how to use the grace intake of small amounts of alcohol in the body and are prone to overdose. Alcohol in small amounts can have a significant share in improving sex drive. However, excessive amounts of alcohol carries risks: besides the increased risk of developing depression, it can easily leave you embarrassed before the sexual act, or immediate cause erectile dysfunction. We advise if you are not the type of person who can only drink a glass or two of alcohol, better don't use it.

Spanish fly

Aphrodisiac that is especially dangerous. Unlike some others this has proven aphrodisiac effect . However this is considered an aphrodisiac extremely dangerous because the substance containing (cantharidin) except it affects as irritant on the genital mucosa also has a very dangerous effect on the entire organism. Studies have shown that cantharidin can cause significant gastrointestinal bleeding and halt the work of the kidneys. Because of this Spanish fly is not recommend for use, the damage that can do is significantly greater than the benefit that it give. However, if it decide to try be careful with dosing, many studies have shown that the use of Spanish fly is addictive.

Genitals of animals

Since ancient times are consumed many animals genitals. Except as launchers for sex drive, it was believed that the genitals of many animals serve as our reparators of our genital system, and that the consumption of animal genitalia repair the damage of human genital organs.

This is certainly not true, and aphrodisiac effect of animal on human genital organs is not proven.

Ginseng

This is product that is derived from the root of the eponymous plant. This plant is grown in China, and can survive in any season. This plant has been proven that there are many substances, and particularly is important ginsenoside that substance is believed that stimulates the secretion of testosterone, and it increases sexual desire. This drink must be consumed controlled because overdose with the preparation of this plant can be a risk of high blood pressure, allergies and breathing difficulties.

Yohimbe

This aphrodisiac is considered as the oldest aphrodisiac with proven effects. Is obtained from the bark of the eponymous tropical tree that reaches a very high level, and it usually is in African rain forests. Extract from this tree raises sexual desire (in Germany is known as cure for impotence). This plant is also called natural Viagra because its effect is well researched. It works so that dilate blood vessels and allows better circulation in the area of the pelvic girdle. Also affects the nervous system, triggering the secretion of hormones and it increases sexual desire. Some scholars consider that because large amounts of the amino acid arginine located in this tree greatly helps in the treatment of erectile dysfunction. Please note that it is very fortunate that arginine in large amounts does not harm the body, and it makes this extract safe to use.

Ginko Biloba

This is a well-known plant. It works so it relaxes blood vessels and increases circulation to the whole body, and thus the genitals. One of the few studies done on this plant indicates that 50 % of men who took part in the survey six months after taking 60 milligrams daily extract of this plant began to have normal sexual performance. This plant doesn't have some specific side effects except for occasional abdominal pain.

Muira Puama

This is a very popular aphrodisiac plant in the old Indian tribes. Effects on the central nervous system and stimulates the libido. This tree is located in South America, and is also known as the tree of manhood. Natives since long ago used it to treat frigidity, impotence and all other types of infertility. Side effects from the use of extracts from this tree are not known.

Unicorn (Aletris farinosa)

This multi aphrodisiac like most others is plant. The extract of the root acts like the female sex hormone estrogen. Like all other plants and this in ancient times, and today is used to treat infertility.

Mandrake

Similar like unicorn and Mandrake is a plant from which is make extract that serves as an aphrodisiac and as a cure for infertility. From this plant we use only root that resembles on the lower part of the female body.

The best aphrodisiac

Some of these aphrodisiacs you may have tried, or you intend to try.

Someone will be satisfied with its effect some may not, it's like I said, depending on how much you believe in their effect. However I will just mention that there is no better aphrodisiac than excitement to your partner...

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The most popular natural aphrodisiacs - Part One

Aphrodisiacs or afrodisios, which in Greek means love enjoyment, are substances that increase sexual desire in men. There are many substances that are believed to be aphrodisiacs, which are contained in many plants and animals. Many have neglectful action, but some of them are considered to have strong aphrodisiac effect. However, if the aphrodisiac will have effect on you or not depends on how much you believe in its efficacy.

Below we will present some fruits and herbs that people since ancient times believed to be powerful aphrodisiacs.

Alstonia

This aphrodisiac first began to be used in India. From the plant is used only the semen that irritates genitals thanks to chlorogenin substance and thus leads to greater sexual arousal.

Banana

We all know and use of this fruit in your diet, but the aphrodisiac material is located in the bark of this tropical fruit. 

Cocoa

The seeds of this plant are known as a very good aphrodisiac, but to achieve such an effect you should eat large amounts of seed.

Damiana

This plant is known from long ago. People who have dealt with treatment based on herbs used this plant as an analgesic. The leaves of this plant were known as ancient Indian aphrodisiacs and have always been considered one of the best drivers of sexual desire. Except as aphrodisiac, the leaves of this plant are used as a cure for depression. And today people use it as a successful natural cure for depression.

Cava - cava

This represents drink and is obtained by crushing the plant piper methisticum. Its action is similar to alcohol - if you exaggerate the consumption it slowed senses.

Saw Palmetto

This plant originates from North America and except as an aphrodisiac, its fruits have an amazing healing effect on the entire urogenital system, men and women. This plant has been used as a sedative and is very successful at treating of an enlarged prostate in men in old age. The world has been used as a stimulator of breast growth in women, and in almost all types of sexual disorders.

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Oil from shark liver

The oil from shark liver is obtained from those sharks that inhabit the deep, clean waters of the seas. It is known that it helps to regenerate and strengthen the immune system and beneficial effect on many other functions and organs of the body.

Alkoxyglycerol in the liver of Shark

Dr. Astrid Brohult and her husband professor Sven Brohult established that people with weakened immune systems become resistant to infection after receiving alkoxyglycerol contained in oil of shark liver. Alkoxyglycerol found in breast milk protect infants from infections and other diseases. In the liver of sharks Alkoxyglycerol is found in the highest concentration than anywhere in the world.

Sharks - one of the healthiest species

Sharks are known as one of the healthiest animals that have excellent resistance to infection, their wounds heal twice faster than humans, and only a 25 000 sharks can get malignancy. Biologists concluded that sharks die of very old age.

A strong immune system can protect a man in a completely natural way and therefore the people of the Polar Regions take oil from shark liver to keep high resistance to infection.

The oil from shark liver is promoted as a dietary supplement that contributes to strengthening the immune system, participates in the fight against infections, wound healing, and is used as adjunctive therapy of cancer. It has already been used for hundreds of years in folk medicine of the people living on the coasts of Norway and Sweden to protect against influenza, effective antibacterial, antivirus, anti-fungal and anti parasite product.

Chronic fatigue syndrome, a condition that often affects some people more recently, is effectively treated with preparations from shark liver. Over the life our immune system becomes less effective as a result of lifestyle and stress.

The effects of the oil from shark liver

The oil from shark liver is useful for adults and children in the following situations:

strengthens the immune system;

helps in situations of stress and fatigue;

helps in conditions of impaired blood;

has antioxidant properties;

helps to maintain healthy skin;

used in autoimmune diseases;

used in malignancies.

The effects of the oil from shark liver for half a century have been scientifically studied. It resulted in the publication of studies and books such as "Shark Liver Oil, Nature's Amazing Healer" and "Devour Disease: with shark Liver Oil".

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Thiamine (Vitamin B1)

Description

Thiamine, also known as vitamin B1, is first detected vitamin from the B vitamins group. Vitamin B1 is an essential component of the enzyme thiamine pyrophosphate, which is involved in the metabolism of carbohydrates. Thiamin, along with other vitamins of B group, is involved in the utilisation of fats and proteins, and also keeps the heart healthy and mucous membranes. Thiamin plays a role in converting glucose into biological energy required for the proper functioning of the brain. Also, thiamine is involved in certain metabolic reactions occurring in nervous tissue, heart, formation of red blood cells and the maintenance of smooth and skeletal muscle.

Use

RDA (Recommended Daily Allowance) for a thiamin:

0.3 mg for infants under 6 months;

0.4 mg for those from 6 months to a year;

0.7 mg for children aged 1 to 3 years;

0.9 mg for children 4 to 6 years;

1.0 mg for children aged 7 to 10 years.

Needs vary slightly in terms of gender, with over 10 years:

For males from 11 to 14 years need 1.3 mg thiamine, 1.5 mg of 15 to 50 years and 1.2 mg for those aged over 50 years;

For females: 1.1 mg from 11 to 50 years and 1.0 mg for over 50 years.

RDA is slightly higher for women who are pregnant or breastfeeding and is 1.5 mg and 1.6 mg respectively.

Needs also increase by 0.5 mg for every 1000 calories additional to the basic 2000 calories recommended for daily intake.

High-dose thiamine is used in the treatment of certain metabolic disorders, including enzyme deficiencies, "maple syrup urine " (MSUD) disease and Leigh disease. Thiamine can be helpful in people who have diabetic neuropathy.

Also, it is considered that thiamine may be useful in the treatment of Alzheimer's disease, epilepsy, depression, fatigue, fibromyalgia, motion sickness and aphthous ulcers in the mouth. Although thiamin deficiency causes aphthae in the mouth, taking larger amounts of thiamine after aphthae appear will not act on their faster recovery.

Preparations

Natural sources

Thiamine is present in almost all types of food from plant and animal origin, but the highest concentrations are found in nuts, brown rice, seafood and cereals. Legumes, milk, beef and pork are also rich in vitamin B1. Thiamin is destroyed after long exposure to high temperatures, but not with freezing. Food should be cooked with a small amount of water, so that you won't lose the vitamins that are soluble in water, along with thiamine. Drinking Tea or alcohol while eating reduces the amount of thiamine that is absorbed by the body.

Supplement

Thiamine has the form for oral, intravenous and intramuscular use. With thiamine injections are usually used for patients who have severe deficiency of thiamine. Supplements should always be stored in a cold, dry place away from the reach of children.

Deficiency of thiamine

Thiamine deficiency leads to a condition known as beri-beri, which was once common among sailors, and in today is rare. Beri-beri can be found the most in camps and shelters for refugees and in Asia is a major cause of death among babies. The syndrome usually includes loss of appetite, constipation, weakness, abdominal pain, swelling of the extremities, muscle spasms, insomnia and loss of memory.

With treatment the situation improves immediately, and if left untreated leads to Wernicke-Korsakoff syndrome. Such patients are confused, disoriented, have trouble with speech and gait, limb edema, parenthesis, nausea, vomiting and vision problems, and if the situation continues there is psychosis, coma and death. This condition, even in advanced stages can improve if given thiamine, improve diet and stop using alcohol.

The main risk factor for development of thiamine deficiency is alcoholism. Overall, alcoholics eat little and have a low intake of thiamine, and other vitamins. Alcohol directly affects and destroys thiamine, while also increasing its excretion.

People with liver cirrhosis, diabetes, kidney disease, chronic infections or hyper metabolic states also have an increased risk for thiamine deficiency. Older people who have poor nutritional status, and problems with absorption need supplements. Other people with inadequate diets, increased stress, illness or surgery can also benefit from supplements of thiamine. The use of cigarettes, carbonate and citrate as additives in foods can reduce the absorption of thiamine.

A lack of vitamin B1 is often fallowed by the lack of other B vitamins, and other nutrients. Therefore it is best to take supplements containing B complex.

Precautions and Side Effects

Thiamine should not be given to someone who is allergic to B vitamins, which rarely occurs.

In very unusual circumstances, high doses of thiamine can cause rash, itching or swelling. These reactions are more common in receiving intravenous thiamine. Most people have no adverse effects with oral use of thiamine.

Interactions

Oral contraceptives, antibiotics and certain groups of diuretics may decrease concentrations of thiamine in the body. Taking this vitamin can intensify the effects of neuromuscular blocking agents used during some surgical procedures.

The best way to consume B vitamins is as a complex, and magnesium improves the absorption of thiamine.

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