⭐Vitamin Cheat Sheet⭐
Vitamin A: Vision, immune system, skin health.
Vitamin B1 (Thiamine): Energy metabolism, nerve function.
Vitamin B2 (Riboflavin): Energy production, skin health.
Vitamin B3 (Niacin): Cellular energy production, skin health.
Vitamin B5 (Pantothenic Acid): Metabolism, hormone production.
Vitamin B6: Brain function, mood regulation.
Vitamin B7 (Biotin): Healthy hair, skin, and nails.
Vitamin B9 (Folate): Cell division, DNA synthesis.
Vitamin B12: Nervous system, red blood cells.
Vitamin C: Immune system, collagen synthesis.
Vitamin D: Bone health, immune function.
Vitamin E: Antioxidant, skin health.
Vitamin K: Blood clotting, bone health.
Calcium: Bone and teeth health, muscle function.
Iron: Oxygen transport, energy production.
Magnesium: Nerve function, muscle relaxation.
Zinc: Immune system, wound healing.
Potassium: Fluid balance, nerve function.
Iodine: Thyroid function, metabolism.
Selenium: Antioxidant, thyroid health.
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Supplements & Vitamins
Here's a list of some of the most commonly used supplements and their benefits. Please remember that while supplements can be beneficial for certain people, everyones nutritional needs are different. It's always a good idea to consult with a specialist before adding any new supplements to your routine, as individual needs may vary.
Multivitamin: Provides a range of essential vitamins and minerals to support overall health and fill potential nutrient gaps in your diet.
Omega-3 Fatty Acids: Promote heart health, brain function, and reduce inflammation. Typically derived from fish oil or algae.
Vitamin D: Supports bone health, immune function, and may have a positive impact on mood. It's commonly obtained through sun exposure, but supplements can be useful, especially in winter or for those with limited sun exposure.
Probiotics: Help promote a healthy gut microbiome, aiding digestion, nutrient absorption, and immune function.
Magnesium: Important for muscle and nerve function, bone health, and energy production. It may also help with relaxation and sleep.
B vitamins: Help convert food into energy, support brain function, and maintain healthy hair, skin, and nails.
Vitamin C: Boosts immune function, acts as an antioxidant, supports collagen production, and aids in iron absorption.
Zinc: Essential for immune function, wound healing, and cell division. It also supports normal growth and development during pregnancy, childhood, and adolescence.
Iron: Required for red blood cell production and oxygen transport. Iron deficiency can lead to anemia and fatigue, but it's essential to get iron levels checked before supplementing.
Calcium: Crucial for bone health and muscle function. It's often combined with vitamin D for better absorption.
Coenzyme Q10 (CoQ10): Plays a vital role in energy production within cells and acts as an antioxidant. It may benefit heart health and cellular energy metabolism.
Curcumin (Turmeric extract): Possesses anti-inflammatory and antioxidant properties, potentially supporting joint health and cognitive function.
Ashwagandha: An adaptogenic herb that may help reduce stress, promote relaxation, and support cognitive function.
Green Tea Extract: Contains antioxidants and may support cardiovascular health, weight management, and cognitive function.
Glucosamine: Commonly used for joint health and may help alleviate symptoms of osteoarthritis.
Chondroitin: Often taken alongside glucosamine, it may help reduce joint pain and improve joint mobility.
Probiotics for Gut Health: Certain strains of probiotics can help restore and maintain a healthy balance of gut bacteria, supporting digestion and immune function.
Melatonin: A hormone that regulates sleep-wake cycles, melatonin supplements can help with insomnia or jet lag.
Vitamin E: An antioxidant that supports immune function and may help protect against cellular damage.
Ginseng: An adaptogenic herb that may help increase energy, reduce stress, and support cognitive function.
Prebiotics: These are non-digestible fibers that promote the growth of beneficial gut bacteria, supporting gut health and digestion.
Magnesium: In addition to its previous benefits, magnesium may help reduce muscle cramps, improve mood, and promote relaxation.
Probiotics for Vaginal Health: Certain strains of probiotics can help maintain a healthy balance of vaginal flora, reducing the risk of infections.
Cranberry Extract: Often used for urinary tract health, cranberry extract may help prevent urinary tract infections.
Resveratrol: Found in grapes and berries, resveratrol has antioxidant properties and may support heart health and longevity.
L-theanine: An amino acid commonly found in green tea, L-theanine may promote relaxation, improve focus, and reduce anxiety.
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The degree to which herbal supplements are unregulated continues to appal me
And by “unregulated” I don’t just mean that there’s no medical proof that the supplement you take works (there isn’t)
I mean also that no one checks to see if any supplement says it contains what it says it contains
This is an industry that has happily killed hundreds of people who never knew why their bodies were dying because they didn’t even know supplements were unregulated. It’s so hard for medical doctors to trace symptoms back to any one distributor’s batch of “immune system booster.” People have died of failing organs and cancers whose mystery causes no one will ever find out. We have learned the reasons for some of these deaths, but many more we’ll never catch. Those people died confused and in pain due to the corporate greed of companies that still get to present themselves as “natural” and “healthy”
The supplements industry has so much blood on its hands but people still think it’s safe and that’s just monstrous
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How to Build Good Habits and Break Bad Ones ?
Building good habits and breaking bad ones is a constant battle we all face. Here's the honest truth: it ain't easy, but it's definitely doable. Here are some battle-tested strategies to fight the good fight:
Building Good Habits:
Start Small & Celebrate Wins: Don't try to overhaul your life overnight. Begin with tiny, achievable goals – meditate for 5 minutes, drink a glass of water before bed. Celebrate these small wins – they fuel motivation!
Make it Easy & Attractive: Stack new habits onto existing routines. Brush your teeth? Do 10 squats then. Craving a coffee break? Take a walk instead. Make the good habit the easy, attractive choice.
Habit Pairing: Pair a new habit with an established one. Listen to an audiobook while commuting (bonus points for learning something new!).
Identity Shift: Focus on becoming the person who does the good habit. "I am a healthy eater," not "I should eat healthy."
Breaking Bad Habits:
Identify Triggers: What makes you reach for that extra slice of cake? Boredom? Stress? Find healthy alternatives to address the trigger. Swap sugary snacks for a walk or some deep breaths.
Remove Temptation: Out of sight, out of mind! Hide the junk food, unsubscribe from shopping sprees, put your phone away during work hours.
Find a Replacement: Can't seem to quit social media? Replace mindless scrolling with reading a book or calling a friend.
Don't Beat Yourself Up: Slips happen! The key is to get back on track quickly. Acknowledge the slip, learn from it, and recommit to the good habit.
Bonus Tip: Be patient! Habits take time to form and break. Consistency is key. There will be setbacks, but don't give up. Celebrate the progress, not just the perfection.pen_spark
CLICK HERE : HEALTHY HABITS
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