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Multivitamins: What You Should Know

Many people turn to vitamin supplements to ensure that they get the appropriate daily dose of substances like iron, vitamin C, Omega-3 fatty acids or probiotics.

Before you get swept away in this convenient trend, there are a few things you should know, however. Woman’s Day Magazine offers the following 10 facts about multivitamins:

Consider temperature and storage requirements. Supplements that contain oils or probiotics should be refrigerated to prevent them from becoming exposed to too much heat, light and oxygen.
Different medications may interfere with your body’s ability to absorb vitamins and minerals. Aspirin or birth control effect the body’s vitamin C levels, for example, and a boost in intake may be necessary.
Folate, or folic acid, is a B vitamin which the body often struggles to absorb. Contrary to popular belief, a synthetic type is better than naturally-derived folate in this case.
If you are a vegetarian, or don’t eat much meat during the week, you may want to consider a vitamin B12 supplement. This is a crucial substance that supports the body’s blood supply and nervous system, and is found mainly in animal products. Though some dark green vegetables, such as spinach, have B12, the plant form is not well-absorbed by the human body.
Be careful not to get too extreme. Vitamins are good for you, but large doses can effect digestion, moods and even the liver. Do your research, and maybe even consult with an expert.
Iron can be dangerous in large doses- if your multivitamin contains iron, make sure to take only the recommended amount each day. If you are pregnant or anemic, a doctor can recommend the appropriate dose for your needs.
Vitamins A, D, E and K are fat-soluble, so take them with a bit of fatty food to maximize their benefits. Water-soluble vitamins, on the other hand, include B and C.
Prescription medications may interact with certain vitamins, or deplete your body’s stores. Discuss the possibility with your doctor or pharmacist.
Do your research when you buy your vitamins, as labels can be misleading. The FDA regulates vitamin supplements like food, and not like medications.
Vitamin supplements cannot replace a healthy diet. Your daily routine and dietary habits will have a much stronger impact on your health than your multivitamin can.

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“Smart Tooth”: A New Solution for the Health Conscious?

People struggling to monitor their eating habits and other aspects of their health may have an answer in the new “Smart Tooth”, which is currently being developed at the Taiwan National University. Made to cap a tooth like a crown, this small device tracks the movement of the mouth and identifies different activities such as speaking, chewing and smoking. Researchers believe it can track data that may help people who over-eat or smoke. The information can also be collected for analysis and research on a broader scale.

Learn more with Reuters:

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Mix-and-Match Summer Frozen Yogurt Pops

Stay cool AND healthy this summer with these four easy frozen yogurt pop ideas!

Layered– For a layered yogurt pop, pour a third of a cup of coffee flavored yogurt into a paper cup. Freeze for 30 minutes, then add a layer of vanilla. Repeat and add flavors until the cup is full. Don’t forget the Popsicle stick!
Swirled- In a large bowl, gently fold a chocolate-hazelnut spread like Nutella into vanilla yogurt. Scoop into paper cups, and freeze with a stick.
Topped- Experiment with different toppings like mini chocolate chips, pretzel pieces, crushed heath bars and peanuts
Combo- Try switching off between solid layers of vanilla yogurt and layers of swirls. Mix up the flavors as well, combining layers of hazelnut-coffee swirls, vanilla and strawberry swirls, and chocolate toppings, for example.

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How to Stick with Fitness Resolutions

Millions of Americans listed healthier lifestyles amongst their New Year’s resolutions. According to recent studies, the majority of these are headed for despair.

“We’ve tracked the patterns,” reveals YMCA Health and Wellness Director Sue Dissinger. “After 30 to 60 days people start to slowly decline or quit.”

The figures, which are based on several years of study, have been confirmed throughout the health and fitness worlds. People generally lose enthusiasm after about a month, despite their best intentions.

Lori Steven, a dietician with WakeMed Cary Hospital, explains the phenomenon. “We often make our goals too big, too ambitious,” she said. “We say, ‘Once the year starts, I’m going to cut all sugar out of my diet.’ That’s extreme. It’s not sustainable.”

“The main reason most people fail is because they don’t have a plan,” adds Ronnie Neal of Rex Wellness Center. They need to have specific goals, not just “I want to lose weight” or “I want to get in better shape.”
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Stevens recommends setting realistic goals, like cutting dessert out of weeknight meals. “Or, instead of saying ‘I’m going to work out every day and run a marathon in March,’ say you’ll work out five days a week and do a 5K in April, then maybe a 10K in June and a half-marathon or marathon in the fall.”

Neal adds: “Writing down your goals hardwires them a little more into your subconcious.”

Lastly, it is very important to stay patient. It can take months to see real results, but stick with it and don’t get discouraged!

Is Your Kitchen Making You Sick?

The winter season is often associated with the flu, the common cold, and other inconvenient ailments. While the cold weather is often a contributor to these conditions, experts revealed that the microbes getting you sick may in fact originate in your home, and more specifically, in your kitchen.

Kelly A. Reynolds, PhD, explained:

“Moisture and food particles make it the perfect environment for growing germs that make you sick. If you’re not killing them, you can go from 10 microbes to millions within 24 hours.”

You may think your kitchen is spotless, but here are the places you might want to double-check:

Your kitchen sink. Dr. Reynolds says: “There can be millions of pathogens clinging to the sink, the seal of the drain and the rubber gasket around the garbage disposal.” She suggests cleaning the sink regularly, especially after rinsing raw meat, vegetables or pet bowls. Make sure to use a disinfectant spray at least once a day.

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Your sponge, dishtowels and dish brush. According to the NSF International, more than 75% of dish sponges and towels carry harmful bacteria. Therefore, it’s important to change these towels daily and wash them in hot water. Sponges should also be changed at least once a week, or cleaned with disinfectant regularly.
Your hands. Raw eggs, meats and vegetables can all carry pathogens, which will be transferred to different surfaces by your hands. Dr. Robert Donofrio of NSF International suggests: “Get out everything you need, such as the knife, the cutting board and the pot, so you’re not opening cabinet drawers and contaminating surfaces.” Make sure to wash your hands thoroughly as well.

Other places that make ideal hiding spots for pathogens include your coffee maker, purse or briefcase, refrigerator, stove, cabinet handles, garbage cans and countertops.

Get the Most Out of Your Sleep

The use of phones and other mobile devices is becoming more and more common, and especially from bed. This habit may actually have a negative effect on sleep quality.

According to the National Sleep Foundation, “more than 90 percent of Americans regularly use a computer or electronic device of some kind in the hour before bed.” Researchers have found that the “exposure to light from computer tablets significantly lowered levels of the hormone melatonin, which regulates our internal clocks and plays a role in the sleep cycle.”

Those suffering from mild sleep disorders or disturbances may want to consider turning off all electronics prior to bed. Here are some other sleep-supporting habits to try, from Womansday.com:

Go to bed earlier. As simple as it seems, going to bed earlier can help you get the extra sleep your body craves. Even if you don’t feel tired, try lying down about an hour earlier until you get a full 7-8 hours each night.

Relieve stress. People with uncontrolled stress are more prone to insomnia. But exercise, meditation, yoga and other techniques can help you relax. Do something to relieve stress each day.

Let it out. Try to decrease your brain activity before bed by writing down your thoughts in a journal. It will help clear your mind so you can close the book on today and move forward.

Turn down the lights. It’s more difficult to fall and stay asleep in a room that is too bright. Wear a sleeping mask and close the blinds and curtains to diminish light and set the mood for sleep.

Relax a little. Schedule some downtime each day for meditative activities like stretching, reading or enjoying a hot bath. This can help you unwind after an intense, stressful day so you’ll sleep more soundly.

Eat at regular intervals. This keeps your energy and blood sugar levels stable all day long. With fewer highs and lows, you’ll be alert all day and ready to sleep at night.

Add white noise. Most people can’t fall asleep when it’s too loud. Wear ear plugs to drown out disturbing sounds and turn on “white noise,” like a fan or rain CD, so you can sleep more soundly.

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