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LIVE WELL

Woman making a heart shape with her fingers
 by Mayank

Your Skin and Heart Health

What if you could predict your risk for cardiovascular diseases and conditions by the simple act of looking at your skin? While it might not be that easy, recent research suggests that there are links between the health of your skin and the health of your heart. Two major studies supporting this claim include one published in The Journal of Allergy and Clinical Immunology and one published in the Journals of Gerontology. Keep reading to learn about the studies and what they mean for your health.

The Journal of Allergy and Clinical Immunology Study
The skin/heart health study published in The Journal of Allergy and Clinical Immunology involved more than 61,000 adults. Adults that had the inflammatory skin condition eczema were 48 percent more likely to have high blood pressure, 35 percent more likely to deal with adult-onset diabetes and 29 percent more likely to have high cholesterol than other adults. All of these ailments are risk factors that contribute to heart disease and the numbers remained the same, even after other factors that play into cardiovascular diseases such as alcohol consumption and activity levels, were controlled.

Why do those who have eczema find themselves at a higher risk for cardiovascular disease? While the exact answer is unknown, the most probable answer is that those with eczema have such intense chronic inflammation that it shows up throughout the body as opposed to just superficially on the skin. “It may be that chronic inflammation from eczema directly increases cardiovascular risk,” says Jonathan Silverberg, M.D., Ph. D, and assistant professor of dermatology and preventive medicine at Northwestern University Feinberg School of Medicine. Silverberg notes that not all inflammation is a bad thing for your body, in face acute inflammation is the natural response your body has to harmful invaders, it is the constant deployment of natural killer cells and T cells that can interfere with vital functioning, including circulation. Additionally, Silverberg makes it clear that not everyone who suffers from eczema will have cardiovascular problems. You can help prevent both the health of your heart and skin by consuming antioxidant-rich produce, controlling stress levels and being sure to get seven to nine hours of sleep each night.

The Journals of Gerontology Study
Researchers from Leiden University Medical Center in the Netherlands in conjunction with scientists from Unilever observed 250 women who were separated into two groups by the researchers based on high and low cardiovascular disease risk. The scientist analyzed the skin of the faces and upper inner arms of the women and found that the women who appeared younger had lower blood pressure and heart disease risks. “We have found that the feature in the face that blood pressure was linked to was not skin wrinkles but likely what we term as ‘sag’ in the face. The exciting thing is further investigations will enable exact pinpointing of the feature in the face that signposts an individual’s blood pressure,” says Dr. David Gunn, senior scientist at Unilever.

You may not be able to determine your heart health and future cardiovascular disease risk by merely taking a peek in the mirror, but it seems that your skin may reflect more of your internal health than previously thought. You can reduce your risk of cardiovascular disease by engaging in a healthy, active lifestyle that includes low stress, adequate sleep and a nutritious diet. Not only will your heart thank you, but so will your skin.

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Pregnant woman in a park
 by Mayank

Stop Aging by Having More Children

To slow down the aging process, you are told to eat well, exercise often, get enough sleep and eliminate as much stress as possible, so it may seem completely counterintuitive that if you want to stop the clock on aging, you should have more kids. Children, particularly in the first few months of life, deplete your energy, have you skimping on sleep and they seem to infinitely increase your stress level, so how can having a larger family possible keep you young? New research from Canadian researchers at Simon Fraser University suggests that the number of children a woman births has a positive impact on her body’s aging rate.

The Study
Researchers embarked on a 13-year long study that observed telomere lengths in 75 women. The 75 Kaqchikel Mayan women that the study tracked were all from two neighboring communities located in the southwest highlands of Guatemala who had their telomere length taken from their saliva at the beginning of the study in 2000. At the end of the study in 2013, the same 75 women had their telomere length measured through a buccal swab and the results showed that women who had more surviving children over the course of 13 years had longer telomeres than women who had fewer surviving children in the same period of time. Each additional child born was linked to 0.059 more telomere units.

The Science
Telomeres are important pieces of a cell that influence how the cells age and are the caps at the end of each strand of DNA. These caps are so important because they protect chromosomes – the threadlike structures containing all of your genetic information – from damage. Every time a cell replicates, your telomeres become shorter and eventually reach such a short length that they are no longer able to protect your chromosomes. When your chromosomes become vulnerable, cells age and stop functioning effectively. In the findings for this 13 year study, Prof. Pablo Nepomnaschy and Cindy Barha state that “our analyses show that increased offspring number across 13 years of observation attenuated telomere shortening, suggesting that, in our study population, having more children may slow the pace of cellular aging.”

When it comes to the “why” of the study, Prof. Nepomnaschy has some theories, one of which involves the increase of the hormone estrogen during pregnancy. “Estrogen functions as a potent antioxidant that protects cells against telomere shortening,” hypothesizes Nepomnaschy. Additionally, the social environment surrounding women with more children may positively impact their rate of aging because mothers with more children receive more support from both family and friends. “Greater support leads to an increase in the amount of metabolic energy that can be allocated to tissue maintenance, thereby slowing down the process of aging,” says Nepomnaschy.

In the never-ending quest for youth, researchers have discovered that having more children may indeed lead to delayed aging process. The surge of estrogen and the social support structure that results from being pregnant and having children are two factors that the researchers believe to be influential. Having more children may indeed keep you young, and children will always bring you incredible love and joy, which make your life, longer or not, more satisfying.

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Woman holding her neck and forehead
 by Mayank

The Emotional Aspects of Aging

People are living longer than ever, in fact according to the American Psychological Association, “people 65 years of age and older are the fastest-growing segment of the U.S. population.” The increasing number of older individuals is not limited to the United States; the Baylor College of Medicine Huffington Center on Aging states that “…by the year 2025, Japan is expected to have twice as many old persons as children.” Further, Baylor says that by 2025, there will be a global population of old people that exceeds one billion. Aging is not only a physical process, it is also emotional for both those who are aging and those who love an aging individual. Learn more about emotional aspects of aging below.

Emotions Due to an Uncertain Future
One of the most commonly experienced emotions in aging adults is fear. During the aging process, the inevitability of death becomes increasingly real and this realization can be a major source of uncertainty and dread. Death stirs up a myriad of feelings and some of the most frequent anxieties older adults face are:

  • Will I lose my memory and brain function?
  • How long will I be able to remain independence?
  • Will I be able to stay in the comfort of my home?
  • Will my life still have meaning if I am no longer able to take care of myself?
  • What will happen to my family if/when I die?
  • For many, financial concerns are a source of stress for their entire lives, but these worries only increase among aging adults. Many adults live on a fixed income and the thought of increasing medical costs can be scary and stressful.

Another source of fear for aging adults is that they will not receive fair medical care, and unfortunately, age discrimination in modern healthcare happens frequently. Older adults may be interested in trying alternative therapies or proactive and preventive health treatments, but doctors or other health professionals may resist because “that’s just how aging goes,” or “old people are supposed to be sick.” Proper medical care, including mental health treatment, may not extend a loved one’s life forever, but it will make the emotional and physical aspects of aging a bit easier to deal with.

How to Positively Approach Aging for Better Mental Health
Many fear the aging process; fine lines are wrinkles become the least concerning of all as women and men age. To approach aging with a positive attitude may seem difficult, but it doesn’t have to be. The Baylor College of Medicine suggests envisioning the future can help prepare one emotionally and physically for the aging process. They suggest engaging in prospective aging, which is accomplished through looking forward 40 to 50 years in the future and reflecting on healthy habits for healthy aging such as:

  • Exercising three to five times every week
  • Following a nutritionally sound diet
  • Coping with stress and illness effectively
  • Engaging in healthy lifestyle choices such as not smoking and drinking alcohol in moderation

Prospective aging aims to bring to light changes that can be made immediately to better help people prepare for aging. The most effective way to handle the aging process is to plan for the future while living the present. In order to do this, the Mayo Clinic suggests that people participate in the following steps to approach aging with more positive associations:

  • Stay mentally active – crosswords, sudoku and puzzles are all great ways for the elderly to improve mental function
  • Socialize regularly – having a circle of support adds emotional feelings of security and contentment
  • Eat a healthy diet – a diet that is nutritionally valuable arms the body with essential vitamins, minerals and other nutrients for a more graceful and healthy aging process
  • Manage chronic illness – be proactive and manage any illness to the fullest extent possible to avoid further complications or subsequent illness

Aging is often associated with a hint of negativity, and that increases emotional responses that focus on fear, stress and depression. Try prospective aging by imagining the future 50 years from now and reflecting on those positive steps to aging from the Mayo Clinic. Taking care of health today leads to a better, healthier and more joyous tomorrow.

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Woman looking at a health app.
 by Mayank

Tech Apps are Changing Women's Health

You’ve heard “there’s an app for that” so many times by now that it’s probably a bit obnoxious to hear, but quite honestly, it’s true. Health apps are not necessarily new, but when it comes to women’s health apps, tech companies are realizing the needs of women and creating apps that really can revolutionize how women engage in their own health. Even though there is a seemingly endless supply of health apps, just how are these tech apps changing women’s health?

Being Aware
There are probably a million things you have to keep track of daily and your health may be an area that you let slide with everything else you have on your plate. Health apps are perfect for busy women because they take the stress out of having to remember every little thing. There are apps that track your birth control and that send you reminders when it’s time to take your pill.

Some of the most popular women’s health apps are period trackers which do exactly as the name implies. One of the most popular period tracking apps is aptly titled Period Tracker and it lets you keep track of your menstrual cycles. While anyone can do that with a desk calendar, this innovative app also lets you record any symptoms you experience day-to-day and can help you predict when your most fertile days are if you want to become pregnant.

It’s way too easy to snack throughout the day and completely forget that you are doing so and the result can be significant weight gain. Apps like Myfitnesspal let you record everything you consumed for the day including how many glasses of water you drank, and you can put in any exercise you engaged in.

A Sense of Empowerment
When you use women’s health apps, you are taking an active role in your own health and that can feel incredibly empowering. For women that are trying to get pregnant, being able to determine ovulation days and keep track of important factors like your basal body temperature is a powerful tool to have in your arsenal. If you struggle with infertility, having some sense of control over your body and the process can help keep you thinking positively along the way.

Catching breast cancer early is one of the best ways to increase your likelihood of being a cancer survivor and doing monthly exams is perhaps the most important detection tool you have. One app, iBreastCheck, not only sends you reminders as to when your next self-exam should be, but they include an introductory video that walks you through the steps of completing one.

Community and Understanding
Facing health issues like infertility or obesity can be a very isolating experience, and it can be hard to open up to your loved ones about these struggles. Many health apps, like Myfitnesspal and Period Tracker, have communities where users can gather to share their stories, tips, tricks and be a source of comfort and inspiration for other users. Sometimes, just knowing that you’re not alone can go a long way in helping you to cope with a health issue, and these apps provide just that.

Health apps are certainly quickly becoming one of the most empowering tools women have regarding their health and wellness, but they come with a caveat: these apps do not replace your doctor. Yearly mammograms, breast exams, gynecological check-ups and general health check-ups are still a very important part of keeping your health at its highest and these apps can help you give more precise and accurate information to your doctors at the time of your appointment. Apple has announced that even more women’s health apps are on the way, so be on the lookout for more ways in which you can monitor and participate in your health.

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Potted plants indoors
 by Mayank

Why You Need a House Plant

If you’ve ever been surprised by a bouquet of beautiful flowers or a pretty potted plant, you know the instant mood lift you can get just by seeing them, but you might not realize that these plants actually do have significant health benefits. A houseplant is so much more than a decoration, it can improve your breathing, reduce the number of illnesses you suffer from and increase your mental functioning. Learn five reasons you need a houseplant below, and find out which houseplant varieties are thought to be the most beneficial.

Better Breathing
When you inhale you bring oxygen into your body then you release carbon dioxide as you exhale. Your houseplant does the reverse in a process known as photosynthesis. During photosynthesis, plants absorb carbon dioxide and release oxygen. Keeping a houseplant increases oxygen levels, which leads to better breathing. Photosynthesis is a process done during daylight hours, but some houseplants such as orchids and succulents, continue to absorb carbon dioxide and release oxygen throughout the night. An orchid in your bedroom can improve breathing during your sleep, which leads to a better, more restful sleep.

Air Cleaning
According to space agency NASA, both the plants and the roots are used in removing trace levels of toxic vapors from tightly sealed buildings. Low levels of chemicals like formaldehyde and carbon monoxide can be removed using plant leaves alone. Some of the most effective houseplants for air cleansing are:

  • Peace lily
  • Gerbera daisy
  • Bamboo palm
  • English ivy
  • Spider plant

Reduce Illness
The roots of plants tap into the groundwater table and then release this as moisture in the air in a process known as transpiration. The moisture produced by transpiration is responsible for about 10 percent of all moisture in the atmosphere. Houseplants complete the same process indoors thereby increasing the moisture level in your home. While this may not sound that like an impressive reason to get a houseplant, studies conducted by the Agricultural University of Norway associate an increased moisture level in your home has been linked to a decreased incidence of colds, dry skin, sore throats and dry coughs.

Promote Healing
Bringing flowers or a houseplant to someone recovering from a chronic illness or rehabilitating after a surgery is a common practice, and some research shows that this may be more than a kind gesture. A study conducted at Kansas State University revealed that simply looking at plants during recovery from a surgery was associated with lowered systolic blood pressure and decreased levels of pain, anxiety and fatigue when compared to patients without plants in their rooms. The study labels plants as a “noninvasive, inexpensive and effective complementary medicine for surgical patients.”

Increase Mental Function
Have you ever gone outside for a quick walk and found that your concentration and mental clarity seemed improved? If so, that’s because simply being in the presence of nature provides some significant brain benefits like concentration, memory and productivity. A study from the University of Michigan suggests that merely being near plants can increase memory retention by up to 20 percent. Notes Texas A&M, “keeping ornamental plants in the home and in the workplace increases memory retention and concentration. Work performed under the natural influence of ornamental plants is normally of higher quality and completed with much higher accuracy rate than work done in environments devoid of nature.”

A houseplant expresses your personality, adds beauty to your home and improves your physical and mental health. Bring a houseplant home today to breath easier, work better and enjoy the presence of natural beauty around you.

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Woman down with the cold.
 by Mayank

Why You Actually Get Sick in Cold Weather

Cold and flu season has officially arrived and it can be difficult to keep yourself from succumbing to one or the other, or both if you’re unlucky. It isn’t just a nasty cold or flu virus that can have you feeling less than great during the winter months, you may also experience a worsening of other health conditions such as arthritis or diabetes. Research from Cambridge University helps to bring some clarity when it comes to why you actually get sick in cold weather.

What Causes Cold Weather Illness
It’s a fact that illness rates go up during cold weather and there has been little indication as to what is actually causing this. A study conducted by John Todd, professor of Medical Genetics at Cambridge University, concludes that your genes are responsible for the increase in illness and discomfort you experience during the winter. Why does this happen? The theory is that your genes actually change their behavior in response to seasonal changes. This amazing bit of science was discovered by chance by one of Professor Todd’s Ph.D. students. The student noted that during winter, immunity genes were more active in white blood cells than they were at other times of the year. White blood cells are the cells in your body that are responsible for fighting off infection and illness.

Scientific Study Provides Support
Once the discovery had been made, Professor Todd launched a research study that included over 16,000 worldwide. The research team, lead by Todd, carefully analyzed blood and tissue samples from participants coming from a large variety of climates and environments. Your body contains around 24,000 genes and the research conducted by Todd and his team analyzed 22,000 human genes, making it a comprehensive study.

What they found was that nearly one-quarter of genes in the human body show signs of altered behavior during seasonal change. The weather in Britain changes significantly with the seasons, much like it does here. Todd found that during the winter months, immune system genes ramped up their activity during the winter months. However, samples from Iceland, where it is cold the majority of the time and there are few seasonal changes, showed that genes were more active prior to the rainy season in Iceland.

Why do Genes Change Behavior and Why Does More Immune Activity Make you Sick?
While the study indicated clearly that there are many genes that alter their behavior according to season changes, the reason why is still unclear. The researchers who conducted the study believe that genes receive natural clues from their environment, such as temperature or sunlight, and then respond accordingly.

If your immunity genes in white blood cells are more active during cold, winter months, then why do you still get sick? Shouldn’t more activity equal more protection? Not entirely. Professor Todd explains that the spike in activity can cause your cells to malfunction and attack your body instead of just foreign invaders. Your immunity genes control white blood cells, which triggers inflammation. Chronic inflammation is a major component of serious diseases such as heart disease, arthritis and type 1 diabetes.

What Does All of This Mean?
The research all boils down to one fact: if you know more about what’s wrong, you can treat the condition more effectively. Drugs that target inflammation may be more effective when used during the winter months to treat serious conditions like arthritis. Additionally, Professor Todd suggests that perhaps instead of getting vaccinated immediately when fall starts, it may be more beneficial to be vaccinated later in the winter when your body is already primed for immune action.

Staying healthy during winter weather can be a challenge and some places, like at work or school, you can’t fully control your exposure to bacteria and viruses. Understanding what happens to cause illness in cold weather is a promising step in discovering how to more effectively prevent and fight these illnesses as well. Remember to wash your hands thoroughly and often and to stay home if you are sick to avoid spreading germs. Even though your genes alter their behavior, prevention of disease by hand washing and vaccination is still important because these practices can significantly lessen the severity of your illness.

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Couple jogging during winter.
 by Mayank

How to Boost Your Winter Workout

The benefits of exercising outdoors in the fresh include things like more energy, less tension and lowered rates of depression. However, when it’s freezing outside you may be tempted to just stay indoors and cuddle up under your blanket. Fitness expert Sean Burch says that winter might actually be a better time for outdoor workouts than summer. “The heat and humidity in the summer can drag you down and tire you faster, but cold weather is invigorating. It stimulates your senses, tunes you into your surroundings – it makes you feel alive.” We’ve got three ways to boost your winter workout so it is most effective and so that it is also safe for you to complete outdoors.

Play it Safe
In warmer months with less dangerous weather hazards, choosing challenging terrain for your outdoor exercise is often beneficial to your health, but when the temperatures dip it’s best to play it safe. For outdoor winter workouts, you want to stay closer to home than you normally might so that if you do slip and fall or overexert and exhaust yourself, you’re close to the warmth and protection of the indoors. If you exercise early in the morning or in the evening after the sun has gone down, you’ll want to look for areas near your home that are well-lit and plowed. Lighting is important so that you can spot potentially icy areas and steer clear of them to avoid injury. Additionally, it’s not just important to you that you have light, you need to be positive that you are visible to motorists who may have difficulty stopping quickly. Wear reflective or colorful clothing and use bike or flashlights to remain as visible as possible.

Warm Up and Cool Down
Before you head out the door, experts advise that you spend some time indoors preparing your muscles for your cold weather workout. Jog in place for five minutes before you plan to go outside to get your muscles revved up. The freezing temperatures can be an incredible shock to your muscles, so once you do step out the door, experts suggest taking short 30 second breaks during the first few minutes of your workout. This allows them to acclimate to the climate and helps prevent damage or discomfort.

Winter workouts also require a cool down period. Three to four minutes before you plan on stopping your workout, slow your pace down. Do your stretching indoors and remove any extra layers of clothing after you’re done. Walk around for another four to five minutes before showering for the most effective cool down.

Know Your Limits and Have Some Flexibility
In the summer, you may be able to run six or seven miles without a problem. During the winter, although you may be able to do the same amount of miles, it takes a much larger toll on your body. When the temperatures are freezing, your body is working overtime to keep you warm and overexerting yourself subjects your body to unnecessary stress. Experts recommend starting the winter slowly and then building up to a longer workout. For example, instead of running six miles, start with three and gradually add a bit more mileage each day.

If you enjoy working out as part of your routine and you keep to a certain schedule, winter can be a very frustrating time for your outdoor exercise. By taking necessary precautions, you can safely work out first thing in the morning, but experts suggest being a bit more flexible with your routine. If possible, stick to late afternoon hours for outdoor exercise when the temperature is at its peak and the roads have been attended to. It’s noble to believe there is no such thing as weather that is too bad to stop you from working out, but trainers and athletic experts remind you to put your safety first. Ice, snow, sleet, hail, unplowed roads or extreme darkness are all serious challenges and it’s best to know when to say no to your outdoor routine.

According to Dr. Kevin Plancher of Plancher Orthopaedics and Sports Medicines, NYC, exercise can help in increasing endorphin (feel good hormones) levels, but since the body has to work harder due to the cold, the endorphin production is further boosted, leading to an even more happier state of mind. Exposure to natural light, of which there is a shortage in the winter, is also proven to help alleviate depression. Your winter workout provides so many benefits, and using these three tips, you can be sure that you’re working out effectively and safely.

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Friends shaking hands
 by Mayank

Live Well: Links Between Gratitude and Depression

The holiday season has begun and while this is a festive and joyous time, many people still experience anxiety, depression and stress during this time of year. If you find yourself struggling with depression in the midst of all the holiday cheer, you might be interested to know that perhaps the most important aspect of Thanksgiving actually can lift your mood. The links between gratitude and depression are backed by studies and scientific research that tell you that giving thanks can make you a healthier, happier individual.

What is Gratitude?
Gratitude is derived from the Latin word, gratia, which can mean several things depending upon the context. Gratia means thanks, being grateful, graciousness and gracefulness. Harvard Health states “[i]n some ways gratitude encompasses all of these meanings. Gratitude is a thankful appreciation for what an individual receives, whether tangible or intangible.” To practice gratitude, you must acknowledge that your life is full of great things, even if you don’t always feel that way. In doing so, you will usually realize that there are many things outside of yourself that you are appreciative of and that give your life meaning and pleasure. Harvard notes that “…gratitude also helps people connect to something larger than themselves as individuals – whether to other people, nature or a higher power.”

It is important to note that realizing how much better off you are than others does not equal gratitude. You can certainly appreciate that you have a car that drives you where you need to go, that you don’t have to worry about where you’re next meal is coming from or that you have clothes that fit and are clean, but gratitude is not about making comparisons. Gratitude is all about you taking the time to truly acknowledge and appreciate what you have in your life.

Gratitude and Depression: The Science Behind it
In an article published on Psychology Today, author Alex Korb, Ph.D., several studies on gratitude and your health and happiness are summarized with the links being clear. A 2003 study lead by American researchers recruited young adults to see what effect gratitude has on happiness. One group of young adults was asked to keep a daily gratitude journal and to write in it every day. Other groups of young adults was also asked to keep a daily journal, and one group was told to write about things that annoyed them while the other was told to journal about ways in which they realized they were better off than others. “The young adults assigned to keep gratitude journals showed greater increases in determination, attention, enthusiasm and energy compared to the other groups.” The same researchers then conducted a separate study on adults and the findings were consistent with those of the young adult study findings. In the adult study, the links between gratitude and happiness were observed even if the adults did not write in the journal daily, and the researchers also noticed that exercise patterns approved in adults who were mindful of things to be thankful for.

How to Cultivate Gratitude
“Regardless of the inherent or current level of someone’s gratitude, it’s a quality that individuals can cultivate further,” according to Harvard Health. Your daily life is filled with so many stresses and obligations that it can be all too easy to forget how so many amazing things happen each and every day. It doesn’t have to take a natural disaster, like Hurricane Katrina, for you to realize that the simplest of things are sources of gratitude: running water, electricity and shelter. Practicing gratitude requires commitment and consistency in order to truly live a grateful life. One quick and easy way to practice gratitude daily is to keep a small notebook beside or near your bed. At night, before you tuck yourself into bed, write down at least one thing for which you were grateful that day.

Anxiety, stress and depression are incredibly common occurrences and taking proactive steps to combat these feelings can help empower you and significantly improve your mental health. A gratitude journal is an excellent way to decrease feelings of depression. Investing just a small amount of money for a notebook and pen (both of which you probably already have in your home) and a small amount of time each night can help significantly reduce depression.

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Nutrient supplements
 by Mayank

Judging Vitamin A Supplements: Which are the Best?

Vitamin A is absolutely critical for proper body functioning. This vitamin works in many areas of your body from your eyes and skin to your bones and reproductive system. Dietary sources of vitamin A are plentiful, particularly among fruits and vegetables like carrots, kale, spinach and sweet potatoes. If you are worried about a deficiency in vitamin A, talk to your doctor about vitamin A supplements.

Why Take Vitamin A Supplements?
Vitamin A is essentially a blanket term used to describe retinoids. Retinoids are biologically active complexes found in both plants and animals. Vitamin A is essential for your body as it assists with numerous aspects of your overall health. Perhaps most famously, vitamin A is vital to your eye health. Remember the whole carrots are good for you saying? While it’s not entirely true, it’s also not entirely false. The beta-carotene in carrots converts to vitamin A in your body, and benefits your eyes by helping you distinguish colors, protecting the cornea (outer surface of the eye) and preventing vision loss. Additionally, vitamin A has been shown to reduce the risk of macular degeneration, though more study is needed.

It isn’t just your eyes that benefit when you are receiving proper vitamin A levels. Vitamin A is also essential for bone growth, reproduction and your immune system health. You may be familiar with vitamin A as retinol, one of the greatest skin care ingredients you can use. Vitamin A repels bacteria, making it an excellent anti-acne treatment, and helps to turn over newer, healthier skin cells.

How Much Vitamin A do you Need?
The amount of vitamin A, like all vitamins, depends upon several factors including your age and gender. In general, the following are the recommended daily intake of vitamin A:

  • Men – 3,000 IU (900 micrograms)
  • Women – 2,300 IU (700 micrograms)
  • Pregnant Women – 2,600 IU (770 micrograms)
  • Lactating Women – 4,300 IU (1,300 micrograms)

Because vitamin A can interact with other things and because taking too much causes adverse health reactions, it is highly recommended that you consult with your doctor to learn the appropriate daily intake for you.

Which Vitamin A Supplements are the Best?

  • NOW Foods Vitamin A from Fish Liver Oil – These are a highly rated supplement with satisfied customers raving about improved vision and skin.
  • NOW Foods Beta-Carotene – This supplement is produced from carotenoids that occur naturally in D. salina sea algae.
  • Nature Made Vitamin A – The Nature Made Vitamin A supplements take their primary source of vitamin A from sardine liver oil.
  • Source Naturals Vitamin A – These tablet use palmitate and are suitable for vegetarians.
  • Solgar Dry Vitamin A – Derived from deep-sea, cold-water fish these softgels have been molecularly distilled to remove any contaminants.

Warnings About Vitamin A Supplements
It is definitely true that vitamin A is crucial for your body, but there are some caveats when taking vitamin A. The U.S. National Library of Medicine states vitamin A may be unsafe when taken orally in high doses. Long-term use of large amounts of vitamin A might also cause serious side effects such as irritability, fatigue, anorexia, mental changes, nausea, stomach discomfort, vomiting, excessive sweating, mild fever, and more.

Experts recommend trying to get your daily intake of vitamin A from dietary sources and to use supplements as needed. Because there are potential interactions with medications or other herbs and supplements, it is advised to check with your doctor before beginning a vitamin A supplement regimen. Specifically related to beta-carotene, smokers are advised against using the supplement as it can increase the risk of lung cancer, though more research is required. Use of vitamin A supplements can be a great way to make sure you aren’t deficient in vitamin A, but be sure to consult with a healthcare professional so you take vitamin A supplements safely.

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Child eating a carrot
 by Mayank

Live Well: Can Vitamin A Improve Your Eyesight?

When you parents told you to eat your carrots because “they’re good for your eyes,” they weren’t just trying to get you to eat more vegetables. Carrots by themselves certainly are not solely responsible for your eyesight, but the vitamin A that is contained in carrots is definitely an important factor in your overall eye health.

What is Vitamin A?
Vitamin A is a group of unsaturated nutritional organic compounds and these compounds are responsible for the maintenance or regulation of a variety of functions in your body. There are two types of dietary vitamin A: preformed vitamin A and pro-vitamin A. Preformed vitamin A is prevalent in meat, poultry, fish and dairy products. Pro-vitamin A is found in plant-based foods like fruits and vegetables. The most common form of pro-vitamin A found in plant-based sources is beta-carotene.

Vitamin A and Eyesight
Vitamin A does promote good visions and it is especially important for your ability to see in the dark or areas that are not well lit. This fat-soluble vitamin is also important because it aids your eyes in distinguishing colors. Another reason vitamin A is so essential for eyesight is that this vitamin protects your cornea, the surface of your eye. The mucous membrane that covers your eyes is responsible for acting as a barrier to keep viruses and bacteria your eyes, preventing infection. Vitamin A is so crucial to your eyesight that frequently the earliest and most common signs of a vitamin A deficiency are night blindness and/or vision loss.

Vitamin A and Overall Eye Health
In addition to improving and protecting your eyesight, there are multiple other eye disorders and conditions that vitamin A helps combat. Dry eye syndrome is uncomfortable, but highly treatable with eye drops. Vitamin A can fight some types of eye inflammation and the use of vitamin A eye drops can help cure dry eye syndrome. One study found that using over-the-counter lubricating eye drops with vitamin A was every bit as effective as using a more expensive prescription eye drop treatment for dry eye.

A study sponsored by the National Eye Institute suggests that vitamin A in conjunction with other antioxidants may play a role in decreasing your risk of macular degeneration, a condition that results in vision loss. Macular degeneration affects 10 million Americans, more than glaucoma and cataracts combined. The study focused on age-related macular degeneration and it indicated a 25% reduction in the risk of age-related macular degeneration over a six-year period.

Vitamin A not only improves vision, it also prevents the risk of vision loss and increases your overall eye health. The best way to get some added vitamin A is to increase your consumption of foods that are rich in vitamin A. Dietary sources of vitamin A include carrots, beef liver, kale, spinach and sweet potatoes. Vitamin A supplements are also an option for increasing your vitamin A intake and your parents were right….carrots are good for your eyes.

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