Category: Health Yourself Written by Jen Brown Views: 1437
Overall well-being and general health are crucial for you to enjoy a fulfilling and happy day to day life. One of the greatest ways to ensure this is by adding the right amounts of supplements to your daily diet. Supplements are an additional source of vitamins, minerals, amino acids, enzymes, and many other ingredients. They are available in liquids, capsules, powders, pills, gel tablets, or extracts.
Here, we look at the three most popular health supplements that are known to support general well-being.
Ashwagandha is a medicinal ancient herbal shrub that grows in the Middle East, parts of Africa, and India. The orange-red berries and roots of the plant are used to create medicinal products. It is categorised as an adaptogen as it helps the body deal with stress. Ashwagandha maintains good health. It consists of chemicals that help keep the brain calm, lower blood pressure, alter the body's immunity, and reduce inflammation. The herb is available in powder form, liquid extract, or a capsule. Ashwagandha is a popular supplement due to its health benefits.
Benefits of Consuming Ashwagandha
Bipolar Disorder: Certain extracts of the Ashwagandha herb like Natreon or Sensoril, when consumed for at least eight weeks, have shown to improve the brain function of those undergoing bipolar disorder treatment.
Diabetes: Partial evidence indicates the intake of ashwagandha reduces blood sugar levels in people living with diabetes.
Fatigue Caused by Cancer Drugs: Certain ashwagandha extracts, when taken alongside chemotherapy treatment, may reduce fatigue and the feeling of tiredness. The same review also indicates that cell growth for certain cancers was inhibited by ashwagandha, including lung tumours carried out in animal studies.
Athletic Performance: Taking ashwagandha helps with the oxygen quantity that the body utilises during exercise, according to some research. However, it isn't indicative of whether there is a direct impact on improved performance.
Other issues that the intake of ashwagandha has shown to assist with include Fibromyalgia, liver problems, tumours, osteoarthritis, and cerebellar ataxia (brain deterioration affecting muscle movement). Additionally, attention deficit hyperactivity disorder (ADHD), ulcerations (with skin application), tuberculosis, inducing vomiting amid so many other ailments. Some promising studies indicate that ashwagandha may have the ability to prevent cell growth in some cancer types.
For a considerable number of people nowadays, magnesium is one of their must-have supplements. For others, perhaps magnesium merely reminds them of the Mg on the periodic table in grade seven or thereabout. If you fall in the former group, well done. If in the latter, you may want to consider giving this mineral its due attention.
As per a National Health and Nutrition Examination Survey, the intensity of the correlation of very low magnesium consumption with depression was qualitatively substantial after altering for all possible confounders. A noteworthy connotation was observed, particularly in adults younger than 65 years of age. Still, it appeared to be protective in older people. However, the discovery of the likely beneficial outcome of low consumption of magnesium in older grown-ups is exciting and justifies further study.
Benefits of Consuming Magnesium
Magnesium can be found in pumpkin seeds, leafy greens, almonds, beans, dark chocolate, whole grain, nuts, and yes, supplements. This gives you an overall mood boost with a daily intake of 320mg for women and 420mg for men. Other main benefits of having sufficient magnesium in your daily diet include:
Quality Sleep: Magnesium is responsible for releasing a relaxation effect on the body, and its deficiency may increase stress and anxiety levels. When you are stressed or are suffering from anxiety, your sleep quality is compromised. Studies have been found to indicate magnesium as helpful with regulating mood, assisting those with depression and anxiety, as published in Medical Hypothesis.
Better Digestion: Magnesium is a significant determinant in regulating our bowels, immune system, heart rhythm, and muscles. Nutritionists recommend the intake of 300 to 400mgs of magnesium citrate if you are having bowel movement issues. Taking them with some water just before going to bed will likely make you want to go as soon as you get up.
Healthy Blood Pressure: Magnesium can have positive health benefits for the prime deterrence of hypertension. Given the cumulative prevalence and occurrence of hypertension, according to a meta-analysis, the identification of operative and harmless protective measures that provide even diffident blood pressure reduction effects could have a significant health impact.
Strong Bones: For several of us, we may have grown up knowing that calcium is solely responsible for healthy bones. Surprisingly, magnesium is a crucial factor too. A direct attribute to osteoporosis is a magnesium deficiency.
#3: Omega-3 Fatty Acids
Omega-3 fatty acids are available in fish though one would need to eat fish almost daily to get sufficient quantities. Hence, nutritionists recommend taking a 1,000mg supplement of DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid).
A review in the Clinical Psychopharmacology and Neuroscience publication indicates that supplements of Omega-3 may assist in protecting against mood swings.
Of course, too much of anything becomes poisonous. Likewise, a maximum of 3grams of daily fish oil supplements is advisably safe. Anything beyond that ought to be discussed with your doctor before indulging. Intense research has been carried out on Omega-3 fatty acids making it a popular supplement due to its health benefits.
Benefits of Consuming Omega-3 Fatty Acids
Improve Heart Disease Risk Factors: One of the foremost reasons for death globally is strokes and heart attacks. Research over the years indicates that communities that indulged in regular fish consumption had minimal rates of these two diseases. Later, these observations were linked to the consumption of omega-3.
Improve Mental Disorders: Those with mental disorders often have reduced omega-3 blood levels. When the quantities of this fatty acid are increased, the symptoms improve. According to studies, increasing the levels of omega-3 through the use of supplements reduces the episodes of mood fluctuations and reversions of those with bipolar and schizophrenia disorders. Omega-3 fatty acid supplements have also been seen to reduce violent outbursts.
Reduce ADHD Symptoms in Children: According to studies, omega-3 supplements have been seen to reduce attention deficit hyperactivity disorder (ADHD) symptoms. This is an interactive disorder that presents in impulsiveness, hyperactivity, and inattention.
Health and well-being experts say this may be an excellent time to begin a supplement regimen as stress levels grow. Many people are looking for ways to improve their immune levels and get better nutrition. Adding a few easy-to-take nutrients to your everyday food consumption and workout schedule can go far toward preserving your health, safety, and sanity under these extraordinary times.
Image Credit: formulatehealth.com
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