Vigour – Health and Sports Nutrition

To obtain peak health and performance our body requires many different vitamins, minerals, antioxidants and fish oils.
Vitamins help the body turn food into energy and tissues. There are 13 vitamins in all: vitamin A; the vitamin B complex, which includes thiamine, riboflavin, niacin, vitamin B6, folic acid, vitamin B12 pantothenic acid, and biotin; and vitamins C, D, E, and K.
There is a wide array of daily essential nutrients for improving areas such as joint health and with some being integral to assisting bodily functions such as the circulatory, digestive, immune and nervous systems.

Glossary

Antioxidants
Antioxidants are chemical compounds or substance that inhibits oxidation of molecules. Although oxidation reactions are crucial for life, they can also be damaging.
Low levels of antioxidants, or inhibition of the antioxidant enzymes, cause oxidative stress and may damage or kill cells. Diets high in fruit and vegetables, which are high in antioxidants, promote health and reduce the effects of ageing however, most diets still require a daily antioxidant supplement to maintain sufficient levels.
Antioxidant supplementation is particularly important for those engaging in physical activity where increased oxygen consumption and production of oxidants results in damage that contributes to muscular fatigue during and after exercise.

Calcium
Calcium is predominately stored in the bones and teeth where it remains as a vital component of maintaining their structure and overall health.
Calcium is found in some foods, especially dairy products but can also taken as a daily supplement to meet the recommended daily allowance (RDA) of approximately 1000mg for the average adult.

For those engaging in athletic activity, the consumption of adequate Calcium is especially important and is a key mineral when sports supplements are being considered.

Cod Liver Oil
Cod liver oil is a nutritional supplement derived from the liver of cod fish. It has high levels of the omega-3 fatty acids, EPA and DHA, and very high levels of vitamin A and vitamin d.
These fish oils are essential for the healthy function of the brain, heart, joints, and digestive system. The benefits of these nutritional supplements are clear not only for those involved in regular physical activity but for anyone looking to improve their overall health and vitality.

Evening Primrose Oil
Evening primrose oil is derived from the seeds of the evening primrose flower which is then purified and then encapsulated ready for consumption by swallowing.
The essential fatty acids in the oil are found to be beneficial to the growth and development to the body. Evening primrose oil has also shown to significantly ease the symptoms associated with pre-menstrual syndrome, the menopause and arthritic pain. Evening primrose oil helps to maintain hormonal balance and healthier skin from its rich source of omega -6 GLA (gamma-linolenic acid) and its precursor to prostanglandins which regulates these functions.

Garlic
Garlic highly beneficial nutrients include Allicin, Selenium Germanium.
Allicin gives garlic its distinctive aroma and has anti-inflammatory and antioxdiant properties. Selenium, which is an essential micronutrient, acts as an antioxidant and plays a positive role in thyroid function, hormones and its metabolites. Germanium has the ability to improve immune system function and has grown in popularity after its noted affect on cancer patients.
Garlic is also beneficial in reducing cholesterol, slowing the formation of blood clots and assists the body in fighting infection.

Iron
Iron is an important micro-mineral that helps boost energy levels and produces red blood cells. RBCs carry oxygenated blood to working muscle fibres, thus enabling them to perform strength training exercises with intensity and vigour which help burn more calories
Iron supplementation is also important for those showing symptoms of iron deficiency such as Anemia.

Jointcare
Maintaining healthy joints throughout the ageing process and after repeated strenuous activity can be extremely difficult. Supplementing a healthy diet and active lifestyle with glucosamine, chondriotin, EPA and DHA (eicosapentaenoic acid and docosahexaenoic acid – found in cod liver oil) and omega 3 fatty acids will support the longevity and health of the body’s joints.

Multivitamins
Multivitamins combine a variety, or all of the essential 13 vitamins required by the body to function efficiently and at optimum levels. Consuming enough food that will supply your body with the recommended daily amount (RDA) of nutrients your body needs is possible, but not easy.
The use of daily multivitamin supplements is an effective solution to combat deficiencies even in a varied and well-balanced diet.

Omegas
Omega-3-6-9 fats are needed for the growth and regeneration of every single cell in the body which is why they have such wide-reaching effects.
These fish oils are essential for the healthy function of the brain, heart, joints, and digestive system. The benefits of these nutritional supplements are clear not only for those involved in regular physical activity but for anyone looking to improve their overall health and vitality.

Probiotics
Probiotics are also called ‘beneficial bacteria, and have been shown to boost immune function via their effects on increasing white blood cell numbers, activity, & effectiveness.
The best-known probiotic is Lactobacillus acidophilus, which is found in yogurt, acidophilus milk, and supplements. Probiotics counter the decimation of helpful intestinal bacteria by antibiotics.

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Eyesight degradation will affect almost everyone during the process of ageing. However, the process of eye detriment can be slowed down with the help of certain techniques such as refocusing your eyes often, avoiding unnecessarily straining your eyes and wearing sunglasses in the sunlight especially in summer.

Moreover, you can also prevent sight loss by consuming vitamins and minerals on a regular basis. Fruits, vegetables and fortified cereals make a good source of Vitamins A, C and E. These three vitamins are important for maintaining good eyesight and they should be consumed on a daily basis.

Moreover, omega-3 fatty acids are important for your retinal health and you should consume fish oils in order to provide your body with the benefits of omega-3 fatty acids. DHA is one particular omega-3 fatty acid that has been found to improve your colour perception.
You can incorporate fish oils into your regular dietary routine by consuming fish or taking fish oil supplements.
Vitamin A, also known as retinol, is an important nutrient that is vital to the health of your eyes. It helps produce rodopsin that is necessary for dark adaptation. It helps maintain the natural structural integrity of the cornea, retina and other eye tissues. Vitamin A deficiency may lead to numerous ophthalmological disorders especially xerophthalmia and night blindness.

Xerophthalmia is a serious condition of eye that might lead to blindness. This disease affects the cells of cornea and tear ducts. Night blindness makes it nearly impossible to see in relatively low light. This condition occurs due to inability of retina to respond to the light due to vitamin A deficiency.

The rich dietary sources of vitamin A are fish, fish oils, liver, nuts, fruits, vegetables and dairy products. These food items contain carotenoids which are converted into retinol by your body.

The dryness of eyes is caused by an imbalance in the tear-flow system of the eye. Eyes contain special glands that produce tears. Tears are a combination of special proteins, antibodies, mucus, oil and water. Antibodies in tears help protect eyes against infections, oil helps in lubrication and water gives a moist sensation to your eyes.

The symptoms of dry eyes include itching, redness, pain, light sensitivity, blurred vision and gritty sensation. There are numerous factors that may lead to dry eyes. They include aging, menopause, diseases that affect the ability to make tears, eye diseases, structural problems with eyelids, side effects of certain medications, collagen vascular diseases and environmental conditions such as heat.

Dry eyes can be treated with artificial tear drops, permanent punctal occlusion and surgery. There are numerous prescription eye-drops available on the market, which help your eyes increase their own tear production. Other medications such as tropical steroids and ointments can also be used to keep dry eyes lubricated. You can also use a supplement that helps maintain the health of your eyes.

It is also advised therefore to consume an effective broad spectrum, antioxidant and one-a-day multinutrient tablet that contains vitamins A, B-complex, C, D, and E minerals. Vitamin A helps maintain the health of your eyes and skin. B vitamins help release energy from food and boost your immune system. Vitamins C and E act as antioxidants and help destroy free radicals in your body. Vitamin D strengthens your bones and helps absorb calcium.

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It is estimated that you lose 1 pound of your weight with every 3200 calories you burn. It means that you have to create a caloric deficit and perform exercises at the same time to get your desired results fast. However, make sure that you don’t take less than 1400 calories a day because eating less than recommended calories will slow down your metabolic rate and you will also lose your muscle mass along with fat.

The key to reducing body fat is to ensure that your energy intake is lower than your energy expenditure. Energy is measured in calories, and whilst the body is in a negative energy balance, weight loss will occur. So to lose weight in the quickest possible manner, energy intake should be reduced, and energy expenditure should be increased. This is achieved in practice by eating a balance, low calorie diet, and exercising regularly. The use of weight loss supplements will also aid this process.

Make sure that you eat meals in small portions throughout the day to lose the fat and increase your metabolic rate. It is important that you choose a balanced diet plan on a daily basis to supply your body with the daily recommended amounts of proteins, fats and carbohydrates. You need to use low glycemic index foods such as whole grains, legumes, fruits and vegetables as a source of protein and carbohydrate. Avoid high glycemic index foods such as baked goods, bread, cereal, pasta, cheese and rice and try use a protein supplement which are ready available online or in many high street stores.

If unhealthy dietary habits and lower amount of exercise have added unwanted pounds to your body over the years, then a combination of cardio exercises and a healthy balanced dietary routine makes an excellent way to reduce your body fat. Walking is regarded as one of the best exercises to burn extra calories. A research has shown that 9,000-10,000 steps (approximately 5 kilometres) a day may help those people wanting to lose weight. Make sure that you walk to your nearby store, walk your dog or run on a treadmill. It makes a good idea to buy a pedometer to count your steps.

Healthy dietary habits mean that you should incorporate fibre and nutrients-rich foods into your daily routine. Consume lean meats, seeds, nuts, cereals, whole-grains and dark-coloured bread. Follow a low glycemic index diet. Avoid consuming white bread, sweets, bagels and muffins as they are loaded with high-fructose corn syrup and sugar. Avoid the consumption of sodas, fruit juices, carbonated drinks and more than one glass of wine a day. Prefer drinking red wine over other alcoholic drinks as it helps reduce bad cholesterol, thus keeping your serum cholesterol levels in check.

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Flax, also known as linseed, is an herbaceous, annual plant that belongs to the family Linaceae of the plants. The seeds of flax contain high levels of omega-3 fatty acids, lignans, dietary fibre, protein, carbohydrate, sugar, fat, thiamine, riboflavin, niacin, pantothenic acid, pyridoxine, folate, vitamin C, magnesium, calcium, phosphorus, potassium, iron and zinc.

Ten grams of ground flaxseed supply about 45 kilocalories, 2.8 grams of fibre, 4.1 grams of fat and 2 grams of protein. Flax seed is the source of flaxseed oil or linseed oil that offers numerous health benefits to its consumers.

Flaxseed oil makes an excellent home remedy for premenstrual syndrome and dandruff. A regular consumption of flaxseed oil helps improve immune system and relieves the symptoms of eczema and acne. It helps lower cholesterol levels and stabilizes blood sugar levels. Flaxseed oil helps relieve constipation due to its high dietary fibre and lignan contents. Researches show that flaxseed oil may benefit individuals with certain types of prostrate, stomach, colon and breast cancers. It helps heel bruises and sprains and relieves the symptoms of asthma. Omega-3 nutrients in the flaxseed oil help prevent gall disorders, arthritis and heart ailments.

Essential fatty acids are very important for the health of your cardiovascular system because they reduce the LDL level and thin your blood. Another advantage of essential fatty acids is that they prevent hardening of the veins and arteries.
Therefore, it becomes very important that you use foods which provide your body with essential fatty acids on a regular basis. Natural oils such as salmon oil, primrose oil, flaxseed oil and black currant seed oil make a good source of essential fatty acids and are used in many dietary supplements to meet your body’s daily need for essential fatty acids.

A molecule of fat contains several fatty acids. Fats may be classified as unsaturated or saturated. Unsaturated fats are further categorized as monounsaturated or polyunsaturated. Moreover, unsaturated fatty acids are classified as omega-3 and omega-6 fatty acids. Unsaturated fats mainly come from plant sources and are considered healthier than saturated fats which typically come from animal sources. Important food sources of unsaturated fats include flaxseed oil and olive oil.

Recent researches have revealed that omega nutrients (omega-3, omega-6 and omega-9 fatty acids) help improve brain power and promote high intellectual level. The research was carried out on two groups of young children aged 7-14. The first group was given a combination of omega-3 and omega-9 fatty acids for 3 months, while the second was not. After 3 months, children who were consuming omega nutrients showed a significant improvement in hyperactivity, behaviour, attention levels, reading skills and short-term memory.

If your child has a deficiency of omega-nutrients, you should consider either increasing the amount of oily fish in his or her diet, or giving a dietary supplement. The rich dietary sources of omega nutrients include salmon, mackerel, trout, flax seeds, walnuts, soy, pumpkin seeds and canola oil. Omega eggs also make a good source of omega-3 fatty acids. The hens that lay these eggs are fed on feeds that contain omega nutrients.

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Vitamin C is an essential nutrient in many living organisms, most notably humans and is also otherwise known as L-ascorbic acid or L-ascorbate.

Vitamin C is performs a number of roles in the function of a healthy diet including being an effective antioxidant and supports a stronger immune system against common pathogens. Ascorbic acid also assist the synthesis of carnitine (essential for the transport of fatty acids and often used as a sports supplement), collagen, and neurotransmitters and many more. Obvious deficiencies apart from a lowered immune system and vital synthesis, includes the increased likelihood or scurvy.

It is recommended that approx 75-2000mg of vitamin C is consumed each day with higher doses resulting in diarrhoea and other side effects.

Vitamin C as a supplement to being found in most fruits and vegetables, can be taken on its own or in most cases can be found in multivitamins such as Berocca.

Pulmonary Fibrosis, also known as Hamman-Rich syndrome, is a medical condition that is characterized by the inflammation and scarring of the lung tissues. This condition often results from inhaling dust contaminated with animal products or bacteria, environmental agents such as silica, lead, arsenic and cadmium, organic compounds or occupational chemicals. Moreover, exposure to harmful gases and free radicals may also give rise to pulmonary fibrosis.

Other factors that can cause this disease include radiation therapy of lungs, autoimmune diseases, infections such as tuberculosis and pneumonia, inflammatory processes and certain medications. The typical symptoms are unexplained dry cough, shortness of breath, carckling sounds in the chest, fatigue, chest pain and diminished exercise tolerance. Pulmonary Fibrosis is diagnosed with chest X-ray, CT scan and surgical biopsy.

The treatment options are very limited as the scarring is irreversible once it has developed. Corticosteroids might be helpful in decreasing the processes that lead to fibrosis. Immune suppressing medications and anti-inflammatory drugs are also effective in reducing the symptoms. In severe cases, lung transplantation is the only way to cure the condition.

Pharma Nord Bio Pycnogenol Antioxidant is a popular brand on the market that is derived from maritime pine extract, which contains over 40 bioflavonoids. They protect the cells from damage by unstable oxygen molecules called free radicals. Pycnogenol enhances the health of blood vessels and reduces the risk of heart attacks and strokes. Four tablets per day have been shown to give a therapeutic effect in reducing the chest pain associated with pulmonary fibrosis. There are no known contra-indications or side effects to this supplement.

Vasculitis, also known as Angiitis or Arteritis, is a medical condition that is characterized by the inflammation of the vascular system. There are numerous diseases that feature inflammation of the blood vessels such as giant cell arteritis, Kawasaki disease, Wegener’s granulomatosis, Behcet’s disease, Takayasu’s arteritis and cryoglobulinemia. Other diseases and factors that may give rise to the vasculitis include hepatitis, cancers such as multiple myeloma and lymphoma, rheumatoid arthritis, medications and exposure to chemicals such as cocaine.

The actual cause of arteritis is still unknown; however immune system abnormality and family history are believed to play a key role in the onset of this disease. Vasculitis is diagnosed with the laboratory testing of body fluids or blood. Treatment options include immune suppression drugs and cortisone-related medications. The aim of treatment is to suppress the immune system and reduce the inflammation of blood vessels. A sufferer of vasculitis should also consume heart-healthy foods such as cod liver oil and fish oils to improve the health of vascular system.

It also makes a good idea to take a dietary supplement that makes use of omega-3 polyunsaturates, DHA and EPA in its formulation. HealthAid Omegazon™ Blister Pack (Omega 3 Fish Oil) is a valuable supplement that is virtually free of all known impurities such as dioxins, furans, lead and mercury. Not only does it help maintain a healthy blood circulation and skin, but it also helps reduce blood cholesterol levels and improves joints and brain functions. HealthAid Omegazon helps support immune function by regulating inflammation.

Cancer is a fatal disease that occurs due to the uncontrolled growth of cells anywhere in the body. The abnormal cells are termed malignant cells or cancerous cells. Cancer is a leading cause of death all around the globe. It accounts for approximately 6-7 million deaths each year. Breast, lung, stomach, liver, colon and prostrate cancer are the most common types of cancer.

Although symptoms of cancer vary with the type of cancer and its location, there are some signs that are common among most cancer patients. They include low-grade fever, lethargy, tiredness, extreme fatigue, unexplained weight loss, lack of appetite, muscle aches, persistent pain, white spots on tongue, wart changes, skin changes, unusual bleeding or discharge, lumps, tissue masses and changes in bladder and bowel functions.

Cancer can be prevented by avoiding its potential causes. Make sure that you avoid smoking, excess sunlight, chemicals, toxins, pathogens, cancer-causing agents and consumption of processed foods.

Consumption of diets rich in antioxidants such as fruits, vegetables, nuts and legumes also makes a good way to avoid cancer. Antioxidants help destroy free radicals that damage tissues and produce precancerous cells.

You should also consume a dietary supplement on a regular basis that makes use of antioxidants in its formulation. Higher Nature Premium Naturals Super Antioxidant Protection is a powerful and wide-spectrum brand that supplies your body with key water- and fat-soluble antioxidant nutrients.

Vitamin C and E work together to reduce oxidation, minerals zinc, selenium and manganese support the body’s antioxidant enzymes, glutathione is precursor to glutathione peroxidase (the body’s key antioxidant enzyme) and N-Acetyl Cysteine helps replenish glutathione in the body.

Postmenopausal women are more likely than men to experience osteopenia and osteoporosis. Osteopenia is a condition that is characterized by the thinning of bones due to loss in calcium and magnesium reserves. If left untreated, osteopenia often leads to osteoporosis, a serious bone disorder that makes one’s bones weak, brittle and porous. Osteoporosis makes elderly susceptible to bone injuries and fractures.

As women age, they stop producing oestrogen, a hormone that performs many functions including the maintenance of health of bones. As a result, bones become thin and soft. The decrease in height, a bow-down position and frequent pain in bones are the warning signs of the osteoporosis.

Osteoporosis can be delayed or even prevented by regularly consuming calcium-rich diets and incorporating an effective exercise regimen into your daily routine.

It also makes a good idea to take a dietary supplement that helps maintain the health of your bones. Lifeplan Calcium & Magnesium Dolomite 800mg is a popular brand that is made from the naturally occurring mineral Dolomite, a good source of calcium and rich source of magnesium. This supplement makes an excellent gift for postmenopausal women and elderly as it helps increase the bone reserves of minerals. It strengthens the bones and helps them regain their natural mineral density. This supplement is registered with the Vegan society and does not make use of salt, added sugar, live yeasts, gluten, lactose, artificial colours, synthetic flavours and animal derivatives in its formulation. Moreover, dolomite is regularly tested for heavy metal contamination and it falls well within the safety levels.

If unhealthy dietary habits and lower amount of exercise have added unwanted pounds to your body over the years, then a combination of cardio exercises and a healthy balanced dietary routine makes an excellent way to reduce your body fat. Walking is regarded as one of the best exercises to burn extra calories. A research has shown that 9,000-10,000 steps (approximately 5 kilometres) a day may help those people wanting to lose weight. Make sure that you walk to your nearby store, walk your dog or run on a treadmill. It makes a good idea to buy a pedometer to count your steps.

Healthy dietary habits mean that you should incorporate fibre- and nutrients-rich diets into your daily routine. Consume lean meats, seeds, nuts, cereals, whole-grains and dark-coloured bread. Follow a low glycaemic index diet. Avoid consuming white bread, sweets, bagels and muffins as they are loaded with high-fructose corn syrup and sugar. Avoid the consumption of sodas, fruit juices, carbonated drinks and more than one glass of wine a day. Prefer drinking red wine over other alcoholic drinks as it helps reduce bad cholesterol, thus keeping your serum cholesterol levels in check.

It also makes a good idea to use a dietary supplement that helps treat obesity and promotes weight management. FulFill Plus Weight Loss Capsules contain a natural ingredient known as “Ispaghula Husk” which exhibits a unique hydrophilic property. It can absorb up to 50 times its weight in fluid. It is then transformed into a gel like substance which safely passes through the gut without adding any significant calories. Moreover, taking 3 capsules 30 minutes before meals creates a feeling of fullness which helps you eat less.