5 nutrients your body really needs

While it is important to include a wide variety of vitamins and minerals into your diet, there are some important nutrients you need to pay special attention to; ones that many of us aren’t getting enough of. Here are 5 essential nutrients you really need.

Essential nutrient 1: Omega-3 fatty acids

Why you need it:  Do you want to live longer, look better and feel happier? Then you need to eat more omega-3 fatty acids. Research studies have shown that an omega-3 deficiency can lead to depression, aggressive behavior and mood swings, while the essential fatty acids can also prevent heart disease, maintain good eye health, help you lose weight and keep your skin and hair in great condition. However, despite all of these benefits, many of the population consistently fail to get enough omega-3 fatty acids into their diets.

How to get it: One of the best sources of omega-3 fatty acids is oily fish such as salmon, mackerel and sardines. The American Heart Association recommends that most of us should eat oily fish twice per week. If you are not a fan of fish, other good sources include flaxseeds and walnuts.

Essential nutrient 2: Vitamin D

Why you need it: Not only does vitamin D help the body to absorb calcium, thereby promoting good bone health, it is also essential for overall wellbeing. Those deficient in vitamin D are at greater risk of developing certain cancers, osteoporosis, mental illness and heart disease. While many people don’t see consuming vitamin D as a necessity as our bodies produce the nutrient itself when exposed to the sun, excessive use of sun protection combined with long periods without adequate sunshine in certain parts of the world have meant that many of us are deficient in this essential nutrient.
How to get it: Spending time in the sun is a good way to boost your reserves of vitamin D. While it is essential to take care in the sun, experts recommend we spend 10 minutes in the sun each day without sunblock. Good food sources of vitamin D also include oily fish and egg yolk.

Essential nutrient 3: Iron

Why you need it: Iron deficiency is the most common nutrient deficiency in the world, affecting between four and five billion people worldwide. Given that iron is an extremely important nutrient which is integral to many bodily processes, it is important to try to get enough of this mineral; particularly in the case of pre-menopausal and/or pregnant women who are more prone to deficiency. Symptoms of iron deficiency include tiredness, low energy levels and headaches. It can also affect your physical appearance, causing hair loss, flaking nails and a pale complexion.
How to get it: The best sources of easily absorbed iron are animal products such as red meat, offal, chicken and eggs. For vegetarian sources, opt for green leafy vegetables, pulses and dried fruit. It may also be worthwhile cutting down on tea and coffee, as these contain polyphenols that can make it difficult for our bodies to absorb iron, and drinking orange juice with meals, as vitamin C helps with the absorption of iron.

Essential nutrient 4: Vitamin B12

Why you need it: Vitamin B12 is an essential nutrient which is required by the body to make new red blood cells and to help keep the nervous system healthy. Vitamin B12 deficiency can lead to anemia, which can have dangerous consequences if left untreated. Symptoms of anemia include tiredness, a pale complexion, breathlessness and tingling hands and feet. Vitamin B12 deficiency can also lead to mental health problems such as memory loss, confusion, mood swings and depression. Studies have suggested that getting enough vitamin B12 can help reduce the risk of Alzheimer’s.
How to get it: Vitamin B12 is found in animal products including meat, eggs and dairy produce. As it is not available in fruit and vegetables, vegans should make sure they eat foods that are fortified with vitamin B12, such as breakfast cereals, or take a vitamin B12 supplement.

Essential nutrient 5: Iodine

Why you need it: Iodine deficiency significantly affects the brain development of unborn babies and young children and is the main cause of preventable mental retardation and brain damage across the world. It also increases the risk of miscarriage and stillbirth, which could be a major problem given the numbers of women suffering from this deficiency. Iodine deficiency is not only common in developing countries, research has also suggested that more than two thirds of teenage girls in the UK and 15 per cent of adult females in the US have an iodine deficiency.
How to get it: Iodine deficiency can be alleviated through the use of iodised salt, which is widely available in many parts of the world. Other food sources of iodine include milk, eggs, fish, seafood and seaweed such as nori and kelp. 


Source: Yahoo!

Supercharge your metabolism in 24 hours

Can you really change your metabolism?

The good news is you can eat and exercise to increase your daily calorie-burn dramatically. We've rounded up the health experts to tell you what food and drink burns-off calories, and the simple changes you can make every day to send that metabolism sky high.

What exactly is metabolism?

"The term 'metabolism' is the rate at which your body performs all of its functions. It's made-up of three components; your basal metabolic rate, which is the amount of energy you need for your body to function at rest, and burn calories at-rest; physical activity level, the amount of energy required to carry-out daily activities, and the thermogenic effect of food; the amount of energy required to digest and absorb food," says Jennie Cockcroft, Nutritional Director for Purely Nutrition.

Eat breakfast

According to Samar Tarabay, a nutritionist from Holland & Barrett , "your metabolism slows-down overnight, as no food is consumed for around nine to 12 hours. When you skip breakfast, you signal your metabolism to slow-down; your body thinks it needs to conserve energy as food is in short supply. Breakfast kick-starts the metabolism, reminding it to get moving. If you're skipping breakfast, your metabolism continues to 'sleep' and not engage in fat-burning activities until you wake it up at lunchtime.'

Vitamins and minerals to give you a boost

"Increase your intake of iodine, zinc and selenium for thyroid health, which governs the metabolism. Calcium speeds up your metabolism, so try to keep moving, as this encourages the lymph system to move faster," advises Jacquie Lane, Nutritional Therapist and Director of Studies at the College of Naturopathic Medicine.

Drink green tea

Green tea contains polyphenols called catechins, which aids liver detox, thus enabling effective metabolism of fats and toxins. Green tea also contains thermogenic which gives the metabolism a nudge to work more effectively,' says Lane.

Go for a walk

Jump off the bus a step early or take the stairs. According to Lane, you should "increase your walking daily, as this really works."

Practise 'mindful eating'

Victoria Wills , wellbeing guru and hypnotherapist suggests using 'mindful eating' to boost your metabolism. "Change your focus away from what you eat, to how you eat. If you eat breakfast on-the-run, or eat lunch at your desk, then make space for half an hour where your only focus is eating, rather than a million things. It takes 20 minutes for your stomach to register that it's full, so you really do need half an hour for your lunch break. The digestive process starts when you look at and smell your food, so you need to focus on your food rather than the PC, chew your food thoroughly, and focus-on what you are eating."

Diet tips to boost your metabolism

Victoria Cleary Ford, dietary therapist for The Pure Package  says "variety is the key to a healthy diet, but in the mornings, it can be easier to stick with routines. Eat porridge as it provides wholegrain and fibre, with a teaspoon of ground linseeds, topped with fresh fruit (vitamins) and a generous serving of organic, pro-biotic yoghurt.
If you have time, a slice of rye bread, with scrambled egg with added pro-biotic yoghurt rather than cream. And add fresh tomatoes too.
A glass of fruit juice is a good source of vitamins in the morning, however, it's high in fruit sugar which can cause blood sugar spikes, so dilute with water. During the day snack on nuts and seeds as they are a good source of protein and essential fatty acids, essential for the body to run and burn fat."

Calorie-burning exercise

"The time of day you exercise doesn't have a significant impact on calorie burning. There isn't a best time to work out. However, exercising in the morning helps to kick-start your system and builds endorphin levels to help put you in a good mood for the day. Around 6pm your muscle strength is at its peak and therefore you're less likely to injure yourself. You're also more alert at this time, as research tells us that body temperature and hormones are higher in late afternoon, which means you may get slightly better calorie-burning effect, " advises Steve Miller, lifestyle guru and author of Get Off Your Arse And Lose Weight.
According to Cockcroft, "increasing the amount you exercise will increase muscle-mass, and reduce fat mass. Increasing your body's muscle mass automatically increases your metabolism, as muscle requires more calories to maintain than fat. Try resistance training such as water aerobics or circuit training. During exercise, our bodies use up glycogen stores, so make sure you eat carbohydrate-rich food beforehand such as wholemeal pastas, bread and potatoes."

Source: Yahoo!

Can you change your life in 3 minutes?

A minute can be as powerful as an hour, if only you use it well. Cosmo tells you how. 

Get smarterResearch reveals that solving crossword puzzles stimulates the brain, improves memory and ups your vocab. Also, it distracts the mind from problems and challenges the brain in a non-stressful way. Lesson: spend a couple of minutes a day working a puzzle.

Be an artist
A study published in Applied Cognitive Psychology, Southern England showed that people who doodled retained more information than those who didn't. (Especially at boring conferences and seminars.)

Check your balance
Spending a few minutes balancing your checkbook, noting expenses, and organising bills, will help you handle expenses, plan better, and also prepare for future tax work. Doing it in small installments also makes it a lot less annoying.

Brew
In a recent study, University College, London, researchers noted that drinking a cup of tea, four to six times a day, reduces stress hormone levels in your body. Here's a tip to brew it perfectlyleave the bag in the water for at least two minutes, and keep the cup covered while the tea is brewing.

Hydrate
Dehydration is one of the key reasons of fatigue. If you drink less than eight glasses of water a day, you may be sluggish. Use every free minute to drink as much water as possible. Try it for a week and watch your general energy levels rise.

Floss away
Dentists keep saying it, and we'll say it again: flossing removes bacteria, prevents gum disease and the loss of teeth. Spend a minute or two each day to remove the bacteria between your teeth.

De-clutter
Take the time to clear your drawers of old receipts, papers and trash you've been collecting over the months. "Simplifying your life in any way can help you find more balance, says US-based Denise Landers, CEO of Key Organisation Systems Inc.

Laugh
Scientists say the effects of laughter and exercise are quite similar. You may not have time for a full-fledged cardio session, but you can take out three minutes to watch a funny clip on YouTube.

Breathe
Breathing correctly can cure anxiety. The right way to do it: stand up, stretch and take a couple of deep breaths. Stretch your arms, back, legs, and neck. Take a deep breath through your nose, hold it, and let it out slowly and forcefully. Repeat several times.

Prioritise
Make morning time planning time. Set goals, write them down and place them where you'll see them all day. It will give you a sense of control and empowerment.

Indulge
Not too much, but if you're going to have some candy, pick chocolate. Research reveals that we get an endorphin buzz from chocolate and an energy boost from the slight bit of caffeine in it. You'll agree, it's a delicious way to use spare time.

Learn a word
Sign up for a website that will deliver a new word to your inbox every day, then spend a couple of minutes learning it. In a month, you'll have a brand new, impressive vocabulary.

Refresh
Sitting in the same position for hours can be exhausting. Roll up and down on your toes. This stimulates your circulatory system, and delivers oxygen and glucose throughout your body.

Sing
Studies in music therapy show that singing promotes wellness, manages stress, and improves communication. Most songs last about three minutes, so sing your favourite out loud.

Make a call
Lost touch with people? Make a short call to one person every day, just to say hiit could be an old friend from college, an ex colleague, or someone you'd like to network with. Repeat that call after one month.

Change of scene
Browse the Internet to find a soothing natural scene as your desktop background. Studies conducted by the University of Washington have reaffirmed nature's restorative powers and capability to reduce stress.

Look away
Research has found out that taking visual breaks can relieve sore eyes. Every two hours or so, look at an object 20 feet away for a few seconds. This will relax your eye muscles, instantly.

Filter
Creating e-mail filters will help you keep your inbox free from unwanted mails. Make separate folders so that the next time you are searching for a super important e-mail, you won't waste any time locating it.


Source: Yahoo!

Benefits of Epsom salt

It can help you quit smoking, and give you clear-looking skin. This humble salt, available at your neighbourhood chemist has multiple benefits.

A wonder salt, you must add to your bath!

What is Epsom salt: Epsom salt is known to help remove nicotine and tar residue from the body. So, if you have a bathtub, add a handful of Epsom salt in your bath water and soak your body in it for 10 minutes. Otherwise, mix a spoonful of Epsom salt in a little water and rub it on to your body, leave for a few minutes and shower. If you use a light-coloured towel, you’ll actually be able to see a brownish residue (that of nicotine and tar).

Stress reliever: Epsom salt is magensium sulphate. Magnesium is necessary for the body to produce serotonin (the happy chemical) that aids relaxation. Too much stress is beleived to drain magnesium from the body. The next time you feel too stressed, an Epsom salt bath will boost the magnesium levels in your body, aiding stress relief.

Soak your feet: If you have foot odour, then Epsom salt can come to your rescue. Add ½ a cup of Epsom salt to half a bucket of warm water and soak your feet for 15-20 minutes – your foot odour will reduce overtime. This does wonders for aches too.

Treating sprains and bruises: Epsom salt has an innate ability to reduce swelling and inflammation – making it ideal for bruises and sprains. The next time you have either of these, an Epsom salt, hot compress (add a cup of Epsom salt in a large pan of hot water) will do the trick.

Face cleanser: Before going to bed, clean your face with your regular face-wash/ cleansing lotion mixed with a couple granules of Epsom salt. It will gently exfoliate and clean your face, giving you smooth, beautiful skin.

Home-made mask: Want to rid your skin of blemishes, try this home-made mask. Mix 1 egg white, 2 tbsp. of milk, juice of half lemon and ½ tsp. of Epsom salt. If you have dry skin, add a spoon of honey.

Exfoliate your skin: Replace that scrub you bought paying big bucks with the humble Epsom salt. Put some on to your hand, wet it and use as scrub. Voila, a well-scrubbed face!

No more greasy hair: Add half a cup of Epsom salt to your bath water and rinse your hair after shampoo. You’ll have greasy hair days, no more.

Source: Yahoo!