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Top 10 Vitamins For Women

Top 10 Vitamins For Women
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Being female means that your body has unique requirements in order to function at the optimal level. Here are the top 10 vitamins women should have enough of:

1. Vitamin D

Vitamin D, also known as the sunshine vitamin, is required in order our body to absorb calcium properly. This is especially important for women since they are more prone to osteoporosis than men. Studies have also found that vitamin D can help maintain muscle mass in menopause – thereby ensuring strength and functional ability. Those taking steroids for inflammatory conditions like arthritis may also benefit from increasing the vitamin D in their diet since steroids are known to weaken the bones. To get your daily dose of vitamin D, get enough sun exposure regularly and eat fatty fishes and eggs in moderation. Supplementation may be beneficial, especially in winter. [1][2]

2. Vitamin A

A potent antioxidant responsible for healthy skin, eyesight, and muscles, vitamin A is useful if you want glowing skin and if you want to maintain your sharp vision longer. Sources of vitamin A include bright colored vegetables like bell peppers, squash, carrots and dairy and poultry products like milk and eggs.

3. Vitamin B2 (Riboflavin)

If you don’t get enough of this vitamin, it makes your body prone to fatigue, anxiety, and cracked lips. Make sure to eat whole grains, soy beans, nuts, and cheese to get the daily required levels of this important vitamin.

4. Vitamin B6 (Pyridoxine)

Much like the rest of the B vitamins, Vitamin B6 is necessary for metabolism and energy production. It also plays an important role in keeping our nerves healthy. If you are prone to cramps and tingling sensations in your hands, it would probably be a good idea to increase vitamin B6 in your diet. To do this, make sure to eat bananas, oatmeal, nuts, and meat.

5. Vitamin B7 (Biotin)

Biotin is important in maintaining the functions of our integumentary system. That means if you want healthy skin, hair, and nails, you need to have enough of this vitamin. Biotin is abundant in milk, eggs, green leafy vegetables, and fruits like cantaloupes and melons.

6. Vitamin B12 (Cyanocobalamin)

Without the normal levels of vitamin B12 in our body, we experience memory loss, anemia, and depression. To prevent these conditions, consume enough eggs, fish, milk, and cereals in your diet.

7. Vitamin B9 (Folic Acid)

Folic acid is important for women, especially during pregnancy. Having enough folic acid in your diet helps prevents a condition called neural tube defects in your baby. Folic acid is found in green leafy vegetables, whole grains, citrus fruits, and eggs. [3]

8. Vitamin E

Another potent antioxidant like vitamin A, vitamin E can help protect the body from free radical damage and it also keeps the immune system healthy. Vitamin E can be found in vegetable oils, seeds, nuts, and in fortified cereals. [4]

9. Vitamin K

Vitamin K is the vitamin responsible for our body’s ability to make blood clot. Without it, we would easily bruise or bleed out., To get enough vitamin K, make sure to add green leafy vegetables, beans, eggs, and meat to your diet.

10. Vitamin C (Ascorbic Acid)

Commonly known as an immune booster, vitamin C also functions as an antioxidant that prevents free radical damage. Vitamin C is found in citrus fruits, potatoes, bell peppers, and cashews.

Experts – Wheat Sensitivity Is Real

Experts - Wheat Sensitivity Is Real
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Non-celiac gluten sensitivity (NCGS) refers to a medical condition in which people have gut symptoms caused by foods with ingredients containing gluten. [1] These symptoms include bloating, abdominal pain, gas, constipation, and diarrhea. Other people also experience headaches and inflammatory symptoms such as bone or joint pain.

The number of people who have NCGS remains unknown, but there is mounting evidence that many people (who are not diagnosed with celiac disease) are exhibiting the symptoms that are related to wheat or gluten allergy. According to Dr. Joseph Murray, a professor of medicine at Mayo Clinic’s Rochester, Minnesota facility, about one percent of Americans or about three million have the syndrome. [2]

The first reports about NCGS date back to as early as the 1980s. However, recent numerous reports demonstrated the positive impact of gluten withdrawal on patients who are not affected with celiac disease. The term NCGS was first coined in 2011 and was named as a gluten-related disorder in 2012. [3]

Study after study is confirming that NCGS may indeed be real. However here’s where it gets interesting: Murray and other scientists are reporting the protein gluten may not in fact be the main culprit for triggering the immune reaction. They are attributing the symptoms to other components in the wheat. Fructans, a polymer of fructose molecules, and poorly absorbed carbohydrates are possible candidates for inducing symptoms as well. [4]

Intestinal damage: Previously, the medical community postulated that people with NCGS/NCWS only had symptoms of discomfort but did not have actual intestinal damage. However a 2016 study conducted by a team of researchers at Columbia University Medical Center erased this thought. They discovered that wheat exposure was the main cause of a systemic immune reaction and accompanying intestinal cell damage. The study revealed that the vast majority of the impacted population remains undiagnosed. [5]

Although NCGS has received increased attention from researchers during the decade, there have been earlier reports highlighting the condition as a distinct clinical entity. One study explained why intolerance to cereals is not specific for overt or latent celiac disease (CD). [6] Another study reported similar data, linking gluten exposure to half of nonceliac subjects and 71% of the CD patients. [7] Another one noted that nonceliac patients had more symptoms than CD patients. [8]

NCGS has emerged as a health issue that continues to befuddle many in the medical and scientific communities. The number of individuals afflicted with the condition appears to far outnumber those with CD. However, lack of clinical diagnostic criteria and the absence of specific biomarkers have left doctors and researchers in limbo.

There is still some ambiguity with regard to the primary reason behind the immune reaction. For Dr. Armin Alaedni, a researcher at Columbia University, more studies need to be carried out to identify the molecular triggers responsible for the associated symptoms in patients affected with NCGS.

Further Reading:

24 Signs That May Be Warning You To Try A Gluten Free Diet

10 Signs of Gluten Intolerance That You Need To Stop Ignoring

The Real Reason Wheat is Toxic (it’s not the gluten)

References:

[1] Knut EA et al. October 2012. Gastrointestinal Endoscopy Clinics. Non-celiac Gluten Sensitivity. https://www.researchgate.net/profile/Knut_Lundin/publication/232528784_Non-celiac_Gluten_Sensitivity/links/09e415098bbe37c05b000000.pdf

[2] Kathleen Doheny. November 23, 2016. Experts: Wheat Sensitivity Is Real. http://www.webmd.com/digestive-disorders/celiac-disease/news/20161123/experts-wheat-sensitivity-is-real#1

[3] GrazynaCzaja-Bulsa, April 2015. Clinical Nutrition. Non coeliac gluten sensitivity – A new disease with gluten intolerance. http://www.sciencedirect.com/science/article/pii/S0261561414002180

[4] Shepherd SJ , Parker FC , Muir JG et al. July 2008. Clinical Gastroenterlogy and Hepatology. Dietary triggers of abdominal symptoms in patients with irritable bowel syndrome: randomized placebo controlled evidence. https://www.ncbi.nlm.nih.gov/pubmed/18456565

[5] Uhde M et al. Gut. Intestinal cell damage and systemic immune activation in individuals reporting sensitivity to wheat in the absence of coeliac disease. http://gut.bmj.com/content/early/2016/07/21/gutjnl-2016-311964

[6] . Kaukinen K, Turjanmaa K, Maki M, et al. October 2000. Scandinavian Journal of Gastroenterology. Intolerance to cereals is not specific for coeliac disease. https://www.researchgate.net/publication/12264091_Intolerance_to_cereals_is_not_specific_for_celiac_disease

[7] Campanella J, Biagi F, Bianchi PI, et al. 2008. Scandinavian Journal of Gastroenterology. Clinical response to gluten withdrawal is not an indicator of coeliac disease. https://www.ncbi.nlm.nih.gov/pubmed/18609173

[8] Brottveit M, Vandvik PO, Wojniusz S, et al. 2012. Scandinavian Journal of Gastroenterology. Absence of somatization in non-coeliac gluten sensitivity. https://www.ncbi.nlm.nih.gov/pubmed/22519894

High Levels Of Exercise Linked To Nine Years Of Less Aging At The Cellular Level

High Levels Of Exercise Linked To Nine Years Of Less Aging At The Cellular Level
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If you want to reduce aging at the cellular level by almost a decade, you should regularly partake in intense exercise. This finding was revealed by a new study carried out by researchers at Brigham Young University. [1]

According to exercise science professor Larry Tucker, one of the study’s authors, people who are 40 years old are not 40 years biologically. Individuals who seem younger than their age are typically more physically active than others. Tucker and his colleagues posited the relationship between high levels of consistent exercise and reduced cellular age. Those who have higher physical activity levels enjoy a nine-year advantage over those who are sedentary and a seven-year advantage over those who are moderately active. The researchers published their findings in the journal Preventive Medicine.

The study gathered information from more than five thousand adults who were part of the Centers for Disease Control and Prevention’s National Health and Nutrition Examination Survey which includes the evaluation of the participants’ telomere values. The researchers also considered the activities engaged in by the participants over a 30-day period.

Telomeres – the protein “endcaps” on chromosomes – are the biological clock of humans. As we age, a small portion of the endcap is lost, making the proteins correlated with aging. Tucker’’s team found the shortest telomeres in people who were sedentary. Highly active individuals have 140 more base pairs of DNA than those who do not work out regularly at high levels. However, the team was surprised by the lack of significant difference in telomere length between sedentary people and participants who got low or moderate exercise.

The findings add another evidence on the association between longer telomeres and exercise. In 2015, a study revealed that unusually shorter telomeres could be avoided if a person does a more variety of exercises such as walking, riding, or weight training. [2]

The relationship between telomere length and physical activity level was also the subject explored by a 2008 study. The researchers confirmed the protective effect provided by moderate physical activity on telomere length. [3]

Back in 2013, a study showed the influence of regular engagement in ultra-endurance aerobic exercise on the attenuation of cellular aging. The comparative study focused on ultra-marathon runners and healthy males. It also revealed ultra-endurance exercise’ lack of adverse effects on the cardiovascular system through telomere attrition. [4]

High levels of exercise are not the only way to lengthen your telomeres. There are other lifestyle changes you can make to keep your telomeres healthy.

•Control And Reduce Stress

Shorter telomeres have long been linked to chronic stress by several studies. A 2014 study discovered that African-American boys who came from stressful environments had shorter telomeres than peers from stable homes. [5]

•Eat Foods Rich In Antioxidants And High In Vitamins

You can slow down aging and prevent or reduce cell damage by having a diet high in antioxidant foods. Vitamin supplements can also help, as posited by one study which found that women who had a daily supplement had longer telomeres than non-users. [6]

•Practice Meditation And Yoga

Increased telomerase activity was confirmed by a 2013 study which looked at men who underwent a vegan diet, aerobic exercise, and stress management practices that included yoga. [7]

References:

[1] Tucker LA et al. Preventive Medicine. Physical activity and telomere length in U.S. men and women: An NHANES investigation. http://linkinghub.elsevier.com/retrieve/pii/S0091743517301470

[2] Loprinzi PD et al. November 2015. Medicine and Science in Sports and Exercise. Movement-Based Behaviors and Leukocyte Telomere Length among US Adults. https://www.ncbi.nlm.nih.gov/pubmed/25970659

[3] Ludlow AT et al. October 2008. Medicine and Science in Sports and Exercise. Relationship between Physical Activity Level, Telomere Length, and Telomerase Activity. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2581416/

[4] Denham J et al. July 31, 2013. Plos One. Longer Leukocyte Telomeres Are Associated with Ultra-Endurance Exercise Independent of Cardiovascular Risk Factors. http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0069377

[5] Mitchell C et al. February 29, 2014. Proceedings of the National Academy of Sciences. Social disadvantage, genetic sensitivity, and children’s telomere length. http://www.pnas.org/content/111/16/5944.abstract

[6] Xu Q et al. March 11, 2009. The American Journal of Clinical Nutrition. Multivitamin use and telomere length in women. http://ajcn.nutrition.org/content/89/6/1857.full

[7] Omish D et al. September 17, 2013. The Lancet. Effect of comprehensive lifestyle changes on telomerase activity and telomere length in men with biopsy-proven low-risk prostate cancer: 5-year follow-up of a descriptive pilot study. https://www.ornish.com/wp-content/uploads/Lancet_Lifestyle-changes-lengthen-telomeres.pdf