Purely For The Health Of It

  • Essential Vitamins and Minerals for Women

    Essential Vitamins and Minerals for Women


    As a woman, it is important that you take good care of your health, on the inside and out. The top way you can do this is by ensuring you are giving your body all the nutrients it needs. The following vitamins and minerals are especially important for women to have.

    Calcium

    The first important nutrient you need if you are a woman is calcium. Calcium is of course important for everyone as it builds strong bones and is important for muscles and nerves, but women are susceptible to bone mass loss as they get older. You are at a higher risk for conditions related to bone deterioration like osteoporosis, but with enough calcium, you have a good chance at avoiding them. The main sources of calcium are milk and yogurt, but if you don’t eat much dairy, you can also get it from other natural food sources. Try canned salmon, kale, broccoli, and fruit juices.

    Folate

    You should also be sure you are getting enough folate in your diet. Folate, or folic acid, is another nutrient that is great for people of all genders, but particularly if you are a woman of childbearing age. Folic acid is needed to help your baby grow healthy and strong, helping to reduce the risk of spinal cord problems, which are linked to a folic acid deficiency. Many prenatal vitamins will contain the minimum required amount of folic acid, but you might also be asked to take another supplement. If you are a woman that is not currently pregnant, you can get your folate from foods like green beans, potatoes, broccoli, and brown rice.

    Magnesium

    Magnesium is a type of nutrient that helps your physical and mental health. A deficiency of magnesium has been linked to high blood pressure, dizziness, PMS symptoms, and osteoporosis. You can get more magnesium in your diet through healthy foods like nuts and seeds, leafy green vegetables, and fortified cereals. If you don’t think you are getting enough magnesium, try taking a supplement each day.

    Vitamin D

    Don’t forget to get your vitamin D! If you don’t spend a lot of time outside and get this nutrient from the sun’s UV rays, then you need to look for it elsewhere. The first place is with a healthy diet, such as mushrooms, eggs, milk, and yogurt. If you are on a vegan diet, go for oranges and orange juice, and fortified cereal. You can also take a vitamin D supplement each day if you don’t feel you are getting enough vitamin D from your diet.

    Vitamin C

    Lastly, make sure you are eating foods that provide enough vitamin C. This is a great antioxidant vitamin that helps with chronic disease and anti-aging. You can get vitamin C from citrus fruits like oranges and grapefruit, bell peppers, broccoli, cauliflower, and tomatoes.
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  • Important Signs You Could Be Suffering from Insomnia

    Important Signs You Could Be Suffering from Insomnia



    After a long day at work, you come home to your house, have a shower, then begin the process of winding down. You get into your bed and close your eyes, but you realize that 20 - 30 minutes have gone by, and you’re completely awake. Another hour passes, and you struggle to think about calming things but to no avail. If this sounds familiar, then you could be showing signs that you have insomnia. The next few paragraphs will be exploring some of the other signs that you might be suffering from insomnia.

    Difficulty Getting Back to Sleep

    One of the most challenging things about insomnia is its ability to catch you completely off guard. The simplest way that it does this, is by preventing you from being able to go back to sleep after something has disturbed your sleep in the middle of the night or the very early morning. Typically you’ll toss and turn for a short while, but then you will feel compelled to simply give up trying to sleep and begin your day. While it seems to make sense at the time, it could lead you into a bad habit of getting up after sleeping for an inadequate amount of time.

    Grumpiness or Depression

    When you get into the habit of not sleeping very much, it can have far-reaching effects on other areas of your life. Another way that this happens is that it could push you into a depressive state. When your mind hasn’t gotten enough rest, there are going to be a number of dependent systems that begin to have problems.

    This can make you feel confused, and irritable with people and situations around you. While it might not seem like a bad idea to find a shortcut or bandage to cover the problem for a time, you might want to consider looking at the root of the issue, because ignoring it won’t make it go away.

    Pay attention to your different moods, and notice when you are in a bad or irritable mood. Do you find it hard to control? Did it come out of nowhere? Did you make a big deal out of something very small and meaningless? These are usually signs that your mood changes are related to a lack of sleep.

    Daytime Sleepiness

    It’s noon at your place of work, and you are already beginning to nod off. This is daytime sleepiness. While a lull in your day is perfectly normal for any adult, the feeling that you could fall asleep if you close your eyes for a few moments shouldn’t be treated as natural. If you don’t have a regular job and you work from home, this can become a serious pitfall for a lot of people. Mostly because giving in to the desire to sleep could further aggravate your insomnia and confuse your circadian rhythm.

    Insomnia is extremely common, and the good news is there is hope for you. Doctors have many options as far as treating your insomnia, as well as quite a few natural remedies available.

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