Top Three Supplements to Help You Sleep Better

Some people pass out the moment their head hits the pillow and wake up the next morning feeling rejuvenated. For others, that may feel like a pipe dream. Sleeping disorders aren’t uncommon. In fact, the CDC reports that nationwide 35.2% of all adults get less than seven hours of sleep (yes, that is considered a short sleep duration).¹In addition, adults who sleep less than seven hours over a 24-hour period are more likely to report chronic health conditions than those who sleep at least seven hours. The National Sleep Foundation states that sleep disorders include sleepwalking, cardiac rhythm disorders, narcolepsy, and insomnia to name a few.² Sleep disorders can be serious, and you should always discuss treatment options with your doctor. You should also discuss drug-nutrient interactions, especially if you are on anti-depressants, psychiatric medications, or sedatives. Here are our “Top Three Supplements to Help You Sleep Better.”

#1 Valerian

Since the second century Valerian has been used to treat insomnia, anxiety, and restlessness. It has been a popular herb for sleep support and is on the FDA’s “Generally Recognized As Safe” (GRAS) list.³ Scientist aren’t sure exactly how Valerian works, although they speculate it may work in the same was as Xanax and Valium. These drugs increase a chemical in the brain called gamma aminobutyric acid (GABA), which results in feelings of peacefulness. Valerian might be a better alternative to prescriptions drugs because it may have fewer side effects. Data is conflicting, although some researchers now think that the effects of Valerian may not be noticeable for a few weeks.³

#2 Passionflower

Traditionally used in the Americas and Europe, Passionflower has been utilized for its calming effects to treat anxiety, insomnia, seizures, and hysteria.⁴ Similarly to Valerian, scientist believe passionflower also increases GABA in the brain, lowering the activity of some brain cells and inducing feelings of relaxation. In comparison to valerian, passionflower seems to have a milder effect. It isn’t uncommon to find valerian and passionflower together in herbal mixes. Unfortunately for passionflower, its effects are difficult to determine individually because it is often mixed with other attention-hogging herbs such as valerian or kava. Passionflower has been shown to be just as effective as the drug oxazepam (Serax) for generalized anxiety disorder.⁴ This herb may be especially beneficial if your sleep is impacted by anxiety.

#3 L-Tryptophan

L-tryptophan is an amino acid that can be found in both plant and animal proteins. Our body cannot make L-tryptophan by itself and therefore must be acquired through food. This amino acid has been used for insomnia, sleep apnea, depression, anxiety, and smoking cessation.⁵ Research has indicated that taking one gram of L-tryptophan can cause sleepiness and delay wake times, possibly effective for those who struggle with sleeping disorders.⁶ L-tryptophan is a precursor of serotonin, the “happy” chemical. Since this amino acid interferes with serotonin production, it should be avoided if you currently take another medication that works in the same way.

Sleep is important for basically all body functions and shouldn’t be neglected. A rested brain is a happy brain! Don’t forget to take care of your body so that you can enjoy a productive night’s sleep and improve your health.

Sources:

Sleep and Sleep Disorders. Centers for Disease Control and Prevention. https://www.cdc.gov/sleep/data_statistics.html. Updated May 2, 2017. Accessed December 15, 2017.
Sleep Disorders. National Sleep Foundation. https://sleepfoundation.org/sleep-disorders-problems. Accessed December 15, 2017.
Ehrlich S. Valerian. University of Maryland Medical Center. http://www.umm.edu/health/medical/altmed/herb/valerian. Reviewed January 2, 2017. Accessed December 15, 2017.
University of Maryland Medical Center. http://www.umm.edu/health/medical/altmed/herb/passionflower. Reviewed January 1, 2017. Accessed December 15, 2017.
L-Tryptophan. Medline Plus. https://medlineplus.gov/druginfo/natural/326.html. Reviewed December 30, 2015. Accessed December 15, 2017.
Ehrlich S. Insomnia. University of Maryland Medical Center. http://www.umm.edu/health/medical/altmed/condition/insomnia. Reviewed February 4, 2016. Accessed December 15, 2017.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

Stress Management Without Burning Out

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Holiday Health Tips

Cassie

The holidays are a time for family, indulging, and celebrating. Health is often sacrificed due to abnormally high stress, busy schedules, and a lot of food. The holiday season does not have to result in a larger pant size–follow these tips to remain your best you.

Treat yourself, but don’t overindulge. Don’t rob yourself of the joys that are holiday treats. However, enjoy sweets in moderation. To avoid overindulging, pick foods that you can only eat during the holiday season rather than foods you have access to year-round.

Get proper sleep. According to Dr. Michael Twery, a sleep expert at the NIH, sleep “affects growth and stress hormones, our immune system, appetite, breathing, blood pressure and cardiovascular health.” Lack of sleep decreases your mental alertness and increases the risk for weight gain and heart disease (NIH).

Try supplements. Don’t let the holiday blues or stress get the best of you. Research shows that adding Vitamin D or Omega-3 to your diet may improve mood (Mayo Clinic).

Evaluate priorities. Focus on friends, family, and creating life-long memories. Unnecessary stress and worry over little things like a cluttered house detract from the true meaning of the holiday season.

Technology-free time. Time with family and friends is precious. Make the moments more genuine and relaxed without constant buzzing or unneeded distractions created by technology.

Make time for exercise. Whether its a 20 minute walk or hour at the gym, fitting exercise into your schedule will improve your energy, mood, and health.

Don’t skip breakfast. Eating a healthy breakfast will not only give you energy for the day but it will prevent overeating throughout the day. Also, skip the peppermint mocha. Your body does not need the excess sugar and artificial flavors that will inevitably lead to an energy crash.

Sources
1) https://www.mayoclinic.org/diseases-conditions/depression/expert-answers/fish-oil-supplements/FAQ-20058143

2) https://newsinhealth.nih.gov/2013/04/benefits-slumber

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your healthcare provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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Immune Health Essentials for Fall

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Going Vegetarian–Am I Doing It Right?

Courtney, MPH, CN

Adopting a vegetarian lifestyle is a big change. Maybe you have been a “veggie” your whole life, or you are considering making the swap. Either way, vegetarianism takes a lot of work. With the right information and practice you can safely achieve a healthy diet. Here are the answers to some of the most important diet questions.

What nutrients will I need now that I have given up meat?

Key nutrients that all vegetarians should focus on are protein, vitamin B₁₂, and iron (especially women).¹ If you normally obtain most of your protein in the form of meat, finding a new protein source can be challenging. Staple ingredients to keep around the house in place of meat include beans, lentils, quinoa, eggs, cottage cheese, Greek yogurt, milk, pistachios, almonds, peanuts, and edamame. Vitamin B₁₂ can be found in dairy products, eggs, and fortified foods such as nutritional yeast, soy milk, and some cereals. However, if you don’t normally eat these types of food, a vitamin B₁₂ supplement may be necessary. Lastly, good vegetarian sources of iron include fortified cereals, soybeans, some darky leafy greens, beans, and eggs. It’s also a good idea to eat iron-rich foods with a good source of vitamin C to increase absorption, especially because plant-based iron is absorbed differently than iron found in meat. This can be achieved by eating iron-rich foods with a citrus fruit.

I recently became a vegetarian and gained weight. What’s up with that?

There may be a few reasons a newly adopted vegetarian diet leads to weight gain. The most probable being an increase in poor-choice carbohydrate intake and lower protein intake. Protein is beneficial because it typically provides more satiety than carbohydrates or fat, which might help to keep hunger at bay.^2,3 Feeling full longer can lead to a decrease in energy consumption. Another reason you may be noticing weight gain is because you load up on processed or starchy carbs.⁴ Don’t replace meat with foods like bread and potatoes, but focus on filling up on proteins and fiber such as those listed above. You should also seize this opportunity to increase your vegetable and fruit intake. Lastly, be cautious not to overdo it on nut and seeds. They are a fantastic source of fat and protein, but they are extremely energy dense and can increase caloric intake by hundreds if you aren’t careful.

What are the health benefits of vegetarianism?

If you take care of your body correctly, there are benefits you may reap from a new vegetarian lifestyle. People may choose to adopt a vegetarian diet to improve their health, support religious beliefs, avoid antibiotics used in livestock, or promote animal welfare. Either way, in comparison to meat eaters, vegetarians often consume less saturated fat, cholesterol, and consume more vitamin C, vitamin E, fiber, folic acid, potassium, magnesium, and phytochemicals.⁵ For this reason, they are more likely to have a lower total and LDL cholesterol count, as well as lower blood pressure and body mass index. While it’s hard to draw a firm conclusion that doesn’t take external influences into account, there is some evidence that suggests vegetarians have a lower risk of cardiac evens (one study showed vegetarians on average were 25% less likely to die of heart disease), may reduce risk of developing cancer, and type 2 diabetes. However, this isn’t to say non-vegetarians don’t enjoy these benefits as well if they consume a healthy amount of fruits and vegetables. That being said, if you eliminate red meat from your diet specifically, vegetarian or not, you can reduce your risk of colon cancer. Interestingly, vegetarians typically have lower levels of potentially carcinogenic substances in their colon.⁵

As you continue to progress through your vegetarian diet but sure to pay extra attention to what your body is telling you and choose a high-quality supplement if needed. Congrats and welcome to the club. Go out and get ‘em, veggie!

Sources::

Wolfram T. Food Sources of 5 Important Nutrients for Vegetarians. Academy of Nutrition and Dietetics. http://www.eatright.org/resource/food/nutrition/vegetarian-and-special-diets/food-sources-of-important-nutrients-for-vegetarians. Published November 10, 2016. Accessed December 14, 2017.
Paddon-jones D, Westman E, Mattes RD, Wolfe RR, Astrup A, Westerterp-plantenga M. Protein, weight management, and satiety. Am J Clin Nutr. 2008;87(5):1558S-1561S.
Dhillon J, Craig BA, Leidy HJ, et al. The Effects of Increased Protein Intake on Fullness: A Meta-Analysis and Its Limitations. J Acad Nutr Diet. 2016;116(6):968-83.
Lakatos T, and Lakatos L. 6 Reasons Why People Gain Weight After Going Vegetarian. Live Strong. https://www.livestrong.com/article/1011649-6-reasons-people-gain-weight-after-going-vegetarian/. Updated October 3, 2017. Accessed December 14, 2017.
Becoming a vegetarian. Harvard Health Publishing. https://www.health.harvard.edu/staying-healthy/becoming-a-vegetarian. Updated December 4, 2017. Accessed December 14, 2017.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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Your Liver: An A-Z Guide

Pauline Chane, B.S. Chemical Biology

Liver and let live.

Your body depends on your vital organs, conducting countless tasks to survive. The brain is in charge of all bodily movements and planning. Bones ensure that you don’t become a pancake on the cold, hard ground, due to the force of gravity. Then you have the heart which pumps blood through all vessels that run in and out of it, delivering oxygen, nutrients, and hormones throughout our body.

But today, I want to dedicate some time, to the giant, three-pound, deep-red tissue currently being squeezed between your diaphragm and stomach. You might also know it as the liver. (Which, by the way, pairs great with fava beans and a nice Chianti.)

The liver stores many minerals and nutrients and is vital to your body’s ability to stay in balance. The liver is in fact so important that you can create a comprehensive A-Z list of all the things the liver does or contributes to without having to cheat on all the “hard” letters. Don’t believe it? See for yourself:

A-Z FUNCTIONS OF THE LIVER

Ammonia removal. When proteins are broken down, ammonia is produced as a byproduct due to the nitrogen found in all proteins. To prevent ammonia from damaging us, the liver converts ammonia to the less harmful urea, which we get rid of through our sweat and urine.

Bile production. Bile is liver’s chief product, and helps consolidate fatty compounds into a more digestible form for the small intestine.

Cholecalciferol conversion. The liver helps make vitamin D (calcitriol) by participating in an intermediate step of Vitamin D production by converting one of vitamin D’s many precursors, cholecalciferol (Vitamin D3), into another precursor for the kidneys to activate so your body can use it.

Defense against invaders. The liver makes many proteins that are a part of the complement system, a group of proteins that can quickly destroy invaders such as bacteria and viruses without having to recognize which specific specimen it is. Many T cells and macrophages that target specific foreign invaders live in the liver as well.

Ethanol (Alcohol) detoxification. Enzymes in the liver break down alcohol which is easily removed or used by the body. Drinking alcohol in excess can overload and damage your liver for this reason.

Fat Processing. Aside from being broken down into bile, fats are also processed into cholesterol, which in turn produce bile salts that help further digest fat. Some fat is also stored in the liver.

Glycogenolysis and glycogenesis. Your liver responds to insulin, which alerts the body to low sugar levels, by converting the glycogen it stores into glucose (glycogenolysis), which is then released into the blood. When your blood sugar is too high, the liver performs glycogenesis, where glucose is converted back to glycogen and stored.

Hormone regulation. The liver can produce hormones as well as break them down after they are no longer needed. In fact, the liver breaks down insulin after glucose levels become normal again, and activates thyroid hormones so that the body can absorb glucose more efficiently. (1)

Iron storage. The liver serves as a huge reservoir for iron, which helps red blood cells carry oxygen throughout the body.

Jaundice “prevention.” While your liver does not actually prevent jaundice, it produces a yellow-orange pigment called bilirubin that is made from the remains of old red blood cells. When your liver is functioning properly, it sends bilirubin to bile to be removed as waste. A dysfunctional liver, however, will lead to too much bilirubin being released into the blood, resulting in jaundice.

Ketone bodies. Acetyl-coA is an extremely important molecule that helps make ATP, your body’s primary energy source, but too much acetyl-coA, results in wasted excess energy. This excess energy is turned into molecules known as ketone bodies by the liver. During strenuous exercise or a ketogenic diet, ketone bodies can act as an alternate source for energy, specifically when the body is low on other fuel sources. (2)

Lymph formulation. Up to half of the body’s lymph is made by the liver. Lymph contains white blood cells, important to the immune system, and many waste products. Fluid lost from blood in the circulatory system is mostly recovered by the lymph.

Molecule carrier production. In order to safely transport substances in the blood such as hormones and vitamins, the body uses carrier proteins that “carry” molecules to the correct destination. The liver produces many of these proteins, including ones that help carry fat molecules through the blood and lymph.

Niacinamide activation. The body needs niacinamide, part of the vitamin B₃ complex, for DNA repair and energy production. The liver stores and activates niacinamide alone with large amounts of other B vitamins..

Oxidation. In order to detox, make, and break down the many substances that pass through, the liver utilizes a process called oxidation. One type of oxidation, beta oxidation, helps the liver break down fat products and produce carnitine from lysine. Carnitine is especially important in sending fat to mitochondria, the body’s “engine cells”, to be burned up as energy. (3)

Plasma protein production. Plasma proteins such as albumin make up a large portion of your blood and lymph, and help maintain blood pressure. The liver produces many of the blood’s plasma proteins as well as clotting factors that help repair broken blood vessels.

Q₁₀ synthesis. Majority of the body’s coenzyme Q₁₀ is made in the liver. Coenzyme Q₁₀ is another molecule that helps generate ATP, our body’s source of energy for all vital function, down to our individual cells. To be fair, coenzyme Q₁₀ is produced and used everywhere in the body, but the liver especially needs a lot of Q₁₀. As such, the liver acts as an important reservoir for this essential molecule. (4)

Red blood cell clearance. The liver works with the bone marrow and spleen to remove and break down old red blood cells which can get stuck and lead to blood clots. The products are either removed as waste or recycled. A recent study in 2016 suggests that contrary to previous beliefs, the liver, not the spleen, is the primary organ for this process. (5)

Self-regenerating. The liver is the only organ in our body that can regenerate itself. This lets the liver properly perform many of its metabolizing and detoxifying duties for a longer period of time.

Transamination. Your liver performs transamination, which allows keto acids, found in protein, to be converted into amino acids for the body to use. Through this process, the liver helps produce many non-essential amino acids (amino acids your body can make by itself) that your body needs to make important enzymes and proteins.

Uric acid processing. Your liver processes a waste product called uric acid, which is then sent to the kidneys to be removed as urine.

Vasoconstriction. When blood pressure is too low, your kidneys activate a sequence of events to return blood pressure or volume to normal levels by constricting your blood vessels. Your liver makes one of the substances, a protein called angiotensinogen, that helps your blood pressure regulate.

Water balance. Through its own nervous system, the liver can detect water intake levels before the effects appear in the blood. Being able to detect water intake also assists with appetite and weight management. (6)

Xanthine oxidase release. The liver releases an enzyme known as xanthine oxidase, which aids in processing caffeine and sugars used to make DNA. (7)

Year-round reservoir. The liver can store up to a year’s worth of Vitamin A, and several years’ worth of vitamin B₁₂.

Zinc sequestering. This is especially useful when you’re fighting off an infection—during a fever, your liver and spleen start taking up extra iron and zinc, preventing bacteria from using them to stay alive.

While it would take a while to cover every function of the liver, a number currently as high as 500, 26 alphabetized functions can be a good start for finding reasons to love your liver. Take good care of it—after all, you only liver once.

Sources:

(1) Malik, R., and H. Hodgson. “The relationship between the thyroid gland and the liver.” QJM: An International Journal of Medicine 95.9 (2002): 559-569.

(2) Clarke, DD; Sokoloff, L (1999). Siegel, GJ; Agranoff, BW; Albers, RW, eds. Basic Neurochemistry: Molecular, Cellular and Medical Aspects (6th ed.). Philadelphia: Lippincott-Raven

(3) Flanagan, Judith L et al. “Role of Carnitine in Disease.” Nutrition & Metabolism 7 (2010): 30. PMC. Web. 22 Nov. 2017.

(4) Ernster, L. and Dallner, G. (1995). Biochemical, physiological and medical aspects of ubiquinone function. Biochimica et Biophysica Acta (BBA) – Molecular Basis of Disease, 1271(1), pp.195-204.

(5) Theurl, Igor et al. “On-Demand Erythrocyte Disposal and Iron Recycling Requires Transient Macrophages in the Liver.” Nature medicine 22.8 (2016): 945–951. PMC. Web. 22 Nov. 2017.

(6) Jensen, Kendal Jay, Gianfranco Alpini, and Shannon Glaser. “Hepatic Nervous System and Neurobiology of the Liver.” Comprehensive Physiology 3.2 (2013): 655–665. PMC. Web. 18 Nov. 2017.

(7) Roger Harrison, Structure and function of xanthine oxidoreductase: where are we now?, In Free Radical Biology and Medicine, Volume 33, Issue 6, 2002, Pages 774-797, ISSN 0891-5849, https://doi.org/10.1016/S0891-5849(02)00956-5.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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Poor Sleep Doesn’t Just Tire You – It Makes You Sick

Courtney, MPH, CN

Skipping Sleep Isn’t Just Making You Tired

What if I told you sleeping more may be the answer to all of your problems? Okay, that may be a stretch, but it might be the answer to some. Surprisingly, a lack of sleep isn’t just making you feel tired but may also contribute to an increased risk of illness, slower brain processing, and weight gain. If you were looking for an excuse to sleep more, we have just what you need.

Sleep and Disease Risk

According to the Division of Sleep Medicine at Harvard, lack of sleep is associated with medical conditions such as diabetes, high blood pressure, and heart disease.¹These chronic conditions may even shorten life expectancy. Studies have shown that potentially harmful effects of sleep deprivation are typically associated with stress. This can lead to an increase in blood pressure, inflammation, and difficulty controlling blood glucose levels. Specifically, hypertension, stroke, coronary heart disease, and irregular heartbeat seem to be more common in individuals with sleep complications. Sleep apnea in particular may be considered a predictor of cardiovascular disease.²

Reduced Cognitive Function

The American Insomnia Survey from 2012 discovered shocking results. It is estimated that insomnia was associated with 7.2% of all costly workplace accidents and rack up around $31.1 billion annually.³ A sleep deprived-brain simply can’t function to the best of its ability. In fact, if you haven’t slept, your ability to learn new things may drop by up to 40%.⁴ This is because sleeping helps strengthen your mind as you snooze. Sleep is also responsible for strengthening memories and linking new memories with older ones. Adequate sleep isn’t just important for your health but the safety of others as well. Harvard reveals that drowsy driving causes 1 million crashes, 500,000 injuries, and 8,000 deaths each year in the United States. They even point out that just one night of sleeplessness can impair judgment as much as a blood-alcohol level of 0.10 percent!⁶ Don’t pass up your sleep tonight.

Weight Gain

Trying to drop a few pounds but can’t seem to shed the weight? Make sure you are getting enough sleep. Studies show that sleep deprivation may contribute to a modest increase in future weight gain and incident obesity.⁵ Specifically, people who typically sleep less than six hours per night are more likely to have a higher body mass index (BMI). Individuals who sleep eight hours per night seem to have a lower BMI. This may be due to the fact that our bodies secrete appetite-suppressing hormones as well as energy metabolism and glucose processing hormones during sleep.¹

Don’t let a lack of sleep get in the way of your health. There are numerous ways to encourage healthy sleeping habits such as turning off electronics before bed, going to bed at the same time every night, and following a consistent exercise routine (early in the day or evening based on how exercise makes you feel). Certain supplements may also promote sleep such as calcium and magnesium (or a warm cup of milk before bed), valerian root, passionflower, and L-tryptophan. It is also important to consider that too much sleep is associated with poor health as well.¹ The CDC recommends at least seven hours or more per night for individuals over 18 years old.⁷ If you still have difficulty sleeping, always discuss additional options with your health care provider. Sweet dreams!

Sources:

Sleep and Disease Risk. Harvard Medical School Division of Sleep Medicine. http://healthysleep.med.harvard.edu/healthy/matters/consequences/sleep-and-disease-risk. Updated December 18, 2007. Accessed December 13, 2017.
Sleep and Sleep Disorders. Center for Disease Control and Prevention. https://www.cdc.gov/sleep/about_sleep/chronic_disease.html. Updated July 1, 2013. Accessed December 13, 2017.
Shahly V, Berglund PA, Coulouvrat C, et al. The associations of insomnia with costly workplace accidents and errors: results from the America Insomnia Survey. Arch Gen Psychiatry. 2012;69(10):1054-63.
Sleep On It. National Institutes of Health: News in Health. https://newsinhealth.nih.gov/2013/04/sleep-it. Published April 2013. Accessed December 14, 2017.
Patel SR, Malhotra A, White DP, Gottlieb DJ, Hu FB. Association between reduced sleep and weight gain in women. Am J Epidemiol. 2006;164(10):947-54.
Judgement and Safety. Harvard Medical School Division of Sleep Medicine. http://healthysleep.med.harvard.edu/need-sleep/whats-in-it-for-you/judgment-safety. Reviewed December 16, 2008. Accessed December 14, 2017.
How Much Sleep Do I Need? Centers for Disease Control and Prevention. https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html. Updated March 2, 2017. Accessed December 14, 2017.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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The New Spotlight Vitamin – Menaquinone (Vitamin K2)

Courtney, MPH, CN

If you haven’t heard yet, it’s all the rage. Well…not quite yet, but it’s getting there. As vitamin K₁ is on the back burner for the moment, vitamin K₂ is stepping up for its chance to shine. Because vitamin K₂ isn’t as “mainstream” as vitamin K₁, sound and scientifically sourced information isn’t easy to acquire. In the next few years we can hopefully expect to see a surge in scientific research regarding K₂ and its benefits. Dr. Rheaume-Bleue author of, Vitamin K₂ and the Calcium Paradox: How a Little Known Vitamin Could Save Your Life, emphasizes the importance of the relationship between vitamin K₂, vitamin D, and calcium. Rheaume-Bleue states that vitamin D supplementation creates more vitamin K₂-dependednt proteins to move calcium around the body. Without the help of K₂ these mechanisms don’t work properly and may pose a danger to one’s health. In other words, vitamin D and K₂ work together to strengthen bones and improve heart health, while K₂ moves calcium where it needs to be (1). So what exactly does the literature say? You may be pleasantly surprised.

Scientists are discovering that vitamin K₂ plays a role in osteoporosis, vascular calcification, osteoarthritis, cancer, and cognition (2). While vitamin K₂ use may be new in the United States, Japan has used this nutrient for more than 15 years without serious adverse effects and is often the recommended standard of care (2,3). The benefits of bone protection from K₂ are proving to be extremely positive when combined with calcium and vitamin D. One study shows that vitamin K₂ and calcium helped maintain bone density in osteoporotic patients, whereas patients taking calcium alone lost 2.5% of their lumbar bone density over a 24-month period (2). In addition, the K₂ treatment group had 65% fewer fractures. Another study showed that the lifetime risk of a fracture is reduced by 25% with daily supplementation of vitamin D, calcium, and vitamin K₂ in certain doses. A systematic review in Japanese patients discovered that vitamin K₂ prevents fractures in vertebra by 60%, hip fractures by 77%, and nonvertebral fractures by 81%. Lastly, vitamin K₂ has shown to be a key player in bone mineralization and also promotes cell death of osteoclasts (cells that eat bone) (3).

The benefits of K₂ don’t just stop at bone health, it also plays a large role in heart and artery health. Animal studies show that vitamin K₂ prevented warfarin-induced calcification of arteries, but K₁ did not (4). Dietary intake of K₂ has been significantly associated with a lower incidence of coronary heart disease, but vitamin K₁ doesn’t promise the same benefits (5,6). Intake of K₂ has also been related to a reduction of all-cause mortality and severe aortic artery calcification. Another benefit when taking K₂ is that blood levels read 7-8 times higher than K₁ and distributes into various tissues more significantly (7).

All scientific jargon aside, more research needs to be completed in order to draw a strong conclusion of vitamin K₂ benefits, but current results are promising. The United States does not have a recommendation for the use of vitamin K₂ but that will hopefully change in the near future. Some articles highlight that vitamin K₁ supplementation may not have enough ground to stand on for recommended use in regard to bone health (3). Bringing attention to another interesting point, Dr. Rheaume-Bleue theorizes that K₂ is vital for proper fetal development including bone structure. She questions the societal normality of orthodontic work and states, “The degree to which this particular [facial] deformity has become pervasive in our culture is disguised by the ubiquity of orthodontic treatment. Along with the stunted development of the lower third face comes narrow dental arches that can’t accommodate a full set of teeth” (8). Because of its proven bone benefits, vitamin K₂ may be optimal to offer in prenatal supplements as well as multivitamins. As the good news continues to get better, vitamin K₂ may finally get the long-awaited attention it deserves.

Sources:

What You Need to Know About Vitamin K2, D and Calcium. Mercola. https://articles.mercola.com/sites/articles/archive/2012/12/16/vitamin-k2.aspx. Published December 16, 2012. Accessed December 9, 2017.
Schwalfenberg GK. Vitamins K1 and K2: The Emerging Group of Vitamins Required for Human Health. J Nutr Metab. 2017;2017:6254836.
Ebina K, Shi K, Hashimoto J, et al. Vitamin K2 administration is associated with decreased disease activity in patients with rheumatoid arthritis. Modern Rheumatology [serial online]. September 2013;23(5):1001-1007. Accessed December 8, 2017.
Theuwissen E, Smit E, Vermeer C. The Role of Vitamin K in Soft-Tissue Calcification. Advances in Nutrition. 2012;3(2):166-173. doi:10.3945/an.111.001628.
Gast GC, De roos NM, Sluijs I, et al. A high menaquinone intake reduces the incidence of coronary heart disease. Nutr Metab Cardiovasc Dis. 2009;19(7):504-10.
Geleijnse JM, Vermeer C, Grobbee DE, et al. Dietary intake of menaquinone is associated with a reduced risk of coronary heart disease: the Rotterdam Study. J Nutr. 2004;134(11):3100-5.
Gröber U, Reichrath J, Holick M, Kisters K. Vitamin K: an old vitamin in a new perspective. Dermato-endocrinology. 2014;6(1):e968490. doi:10.4161/19381972.2014.968490.
Rheaume-Bleue K. Vitamin K2 and the Calcium Paradox: How a Little-Known Vitamin Could Save Your Life. John Wiley & Sons; 2011.

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If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

Heart Health Over 40: Tips for Women and Men

Heart Health Over 40: Tips for Women and Men As we move past 40, our bodies begin to change in ways we may not immediately notice. Metabolism slows, hormone levels shift, and the risk of cardiovascular issues gradually increases.

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What is Folate and Why Do I Need It During Pregnancy?

Courtney, MPH, CN

Folate and folic acid (often used interchangeably) are water-soluble B vitamins, also known as vitamin B9 (1). Folate is the naturally occurring form of vitamin B9, while folic acid is a man-made synthetic folate. Many foods are fortified with folic acid to prevent diet deficiencies such as enriched breads, cereals, flours, cornmeal, pastas, and rice (2).

Folate is a strong team player in numerous biological reactions. It helps form DNA, RNA, and metabolizes amino acids (1). Adequate folate intake can prevent serious birth defects, which is why it is important during pregnancy. Every year in the United States almost 3,000 pregnancies are affected by spina bifida or anencephaly, neural tube defects that arise from incomplete closing of the skull and spine early in pregnancy (3). These birth defects often take place before a woman knows that she is pregnant. The good news is that 50%-70% of these defects can be prevented if adequate folate is consumed before conception and throughout the first trimester (4). Mandatory fortification of cereal and grain products went into effect in January of 1998. From 1998-1999 the prevalence of spina bifida declined 31% while anencephaly declined 16%, a very successful preventative mandate.

Taking a folate supplement is the best way to prevent birth defects, but even better, taking the active form of folate ensures optimal absorption and bioavailability (5). Converting folic acid to the active form of folate requires a multi-step conversion process. For some mothers, a gene variant may prevent the successful conversion of folic acid to the active form of folate, leading to an increased risk of birth defects. In the United States, about 25% of Hispanics and 10%-15% of Caucasians have these gene variants (6). The best way to ensure optimal utilization is to take a supplement that offers “active” or “methylated” folate.

Recommended intakes of folate are 400 mcg per day pre-pregnancy, 600 mcg per day during pregnancy, and 500 mcg per day during the lactating period (1). Besides fortified sources, natural sources of folate are found in spinach, asparagus, Brussels sprouts, lettuce, broccoli, mustard greens, green peas, black-eyed peas, kidney beans, peanuts, oranges, bananas, and eggs. By eating a balanced diet and supplementing throughout your pregnancy, you can provide a nourishing environment for your baby to thrive in.

Sources:

National Institutes of Health Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/. Updated April 20, 2016. Accessed December 8, 2017.
Folic acid in diet. National Institutes of Health MedlinePlus. Reviewed May 7, 2017. Accessed December 8, 2017.
Data and Statistics: Folic Acid. Centers for Disease Control and Prevention. https://www.cdc.gov/ncbddd/folicacid/data.html. Reviewed November 8, 2017. Accessed December 8, 2017.
Spina Bifida and Anencephaly Before and After Folic Acid Mandate — United States, 1995—1996 and 1999—2000. Centers for Disease Control and Prevention MMWR Weekly. https://www.cdc.gov/mmwr/preview/mmwrhtml/mm5317a3.htm. Published May 6, 2004. Accessed December 8, 2017.
Lamers Y, Prinz-langenohl R, Brämswig S, Pietrzik K. Red blood cell folate concentrations increase more after supplementation with [6S]-5-methyltetrahydrofolate than with folic acid in women of childbearing age. Am J Clin Nutr. 2006;84(1):156-61.
MTHFR gene variant. National Center for Advancing Translational Sciences. https://rarediseases.info.nih.gov/diseases/10953/mthfr-gene-mutation. Updated September 22, 2017. Accessed December 8, 2017.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

Heart Health Over 40: Tips for Women and Men

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Supplement Spotlight: Menopause Support

Menopause is a natural stage of life, but that doesn’t mean it’s easy. Hot flashes, night sweats, mood changes, and sleep issues can disrupt your daily routine and make you feel less like yourself. At Persona, we created Menopause

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The Digestive System and its Enzymes

Courtney, MPH, CN

https://www.personanutrition.com/blog/digestive-system-enzymes/

The digestive system is incredibly complex and continuously being studied by scientists to uncover all of its secrets. The digestive system doesn’t just include the stomach, but also the mouth, esophagus, small intestine, and large intestine, all part of the alimentary canal. Everything we eat must pass through these systems to be fully processed.

Digestive enzymes are proteins found throughout the digestive system that assist the body in breaking down food. Digestive enzymes are secreted in the mouth as soon as we start chewing. These enzymes can break down starch and begin to tenderize meat. In fact, you don’t even have to start chewing to release enzymes. Ever smell dinner cooking and start to salivate? Your saliva glands are already producing enzymes to break down what you are about to eat. After passing the mouth and esophagus, food reaches the stomach. Not only is the stomach responsible for turning everything we put into our mouths into a liquified form, but is also extremely tough and durable. It must be in order to withstand a harsh, acidic environment. The stomach is made of multiple layers of muscle, all crossing in different directions to churn our food. The stomach is also responsible for secreting digestive enzymes, such as pepsin and lipase, which break down protein and fat (1). After being tossed around by the stomach, food passes into the small intestine. The small intestine is where the magic happens: nutrients pass through villi, hair-like structures that increase surface area for maximum absorption, and are sent out into the body for good use. From there food continues to the large intestine, where a smaller amount of nutrients are absorbed, and eventually excreted.

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These are just a few examples of the many enzymes that break down food. Unfortunately, we often have trouble digesting our food properly and need extra assistance along the way. Common digestive complications include lactose intolerance, food allergies, celiac disease, irritable bowel disease (IBS), ulcerative colitis, crohn’s disease, and less severe symptoms such as bloating and gas. Certain foods alone may be especially hard to break down, like beans or cruciferous vegetables such as broccoli and cauliflower. Digestion can even be greatly disrupted due to stress. As we age, some digestive enzyme secretion decreases in our bodies as well (2). Supplementing your diet with digestive enzymes can be a great way to get things moving again. In addition, taking a high-quality probiotic and consuming fermented foods can create a healthy gut environment to better digest food and support a healthy immune system. You know the popular saying, “Listen to your gut?” Well, do it! It may be trying to tell you something.

Sources:

GI Enzymes and Their Importance in Digestion. Penn State University. http://sites.psu.edu/thealimentarystudents/2014/03/10/gi-enzymes-and-their-importance-in-digestion/. March 10, 2014. Accessed November 10, 2017.
Rémond D, Shahar DR, Gille D, et al. Understanding the gastrointestinal tract of the elderly to develop dietary solutions that prevent malnutrition. Oncotarget. 2015;6(16):13858-13898.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

Spring Reset Supplements for Energy, Immunity, and Mood

Spring Reset: The Best Supplements to Recharge Energy, Immunity, and Mood As winter fades and daylight increases, many people expect to feel instantly energized. Instead, it is common to experience spring fatigue, low motivation,

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Stress and Digestion: How to Support Your Gut

How Stress Affects Digestion (and What to Do About It) In today’s fast-paced world, stress is more than just a mental burden; it has tangible effects on our bodies, especially on our digestive system. If you’ve ever felt your

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Cage Free, Free Range, Pastured – What Does It Mean?

Courtney, MPH, CN

In an effort to make it to the top of the pecking order in the food isle, egg producers are labeling their products in a way to become more “transparent” to the consumer. After all, who doesn’t feel better about purchasing eggs from farms that treat their animals well? Egg cartons seem to be “upping” their game with labels like “Cage Free”, “Free Range”, and “Pastured”. Pictures of chickens roaming free in lush, green fields are displayed on the front, making you feel warm and fuzzy on the inside. Even though crafty labeling makes us feel good about our purchase, there is a dark truth that may lie beneath the surface. It’s easy to get confused and overwhelmed by labels used in the animal product industry, and it doesn’t just stop at eggs. Labels like, “Natural”, “Grass Fed”, “Raised Without Antibiotics”, and “Nitrite Free”, only make it worse. Here are the true definitions of what the egg industry is really claiming.

Cage Free

In terms of humanely raised chickens, cage free is at the bottom of the list, just slightly above battery cages where the majority of egg-laying hens are kept. A battery cage is, on average, smaller than a sheet of letter-sized paper.¹ In order to meet demands, lights may be kept on indoors to reduce melatonin activity in birds, which encourages constant egg production. While this is certainly difficult to grasp, removing the cages isn’t necessarily a large leap in progress. Cage free hens are able to participate in natural behavior such as walking, spreading their wings, and nesting, removing some of the stress and frustration from being confined to a battery cage. Although, they still lead a life of confinement in metal barns with poor living conditions and inhumane treatment.¹

Free Range

Moving up on the list, the USDA states, “Producers must demonstrate to the Agency that the poultry has been allowed access to the outside” in order to label a product “Free Range”.² However, there is no definition for “outside access”. Outside access could mean a large, open door to a farm field, or it could mean a small opening that leads to a rocky cliff. It may even mean a “pop hole” with no full-body access, or access to the outdoors in some way for just a few minutes a day.³ Hens may be far too frightened to venture outside on their own and choose to stay inside because they were raised indoors. Unfortunately, these definitions are vague and don’t hold farmers to any accountability.

Pastured

Although there is no legal definition for the term, pastured chickens are free to roam outside and are presented with a buffet of grass, bugs, and worms.⁴ They have the freedom to spend their time outdoors and resembles the lives of chickens raised on a true farm. In addition, one study found that the eggs of pastured hens contained twice as much vitamin E and long-chain omega-3 fatty acids as caged hens.⁵ Have you ever cracked open a pastured egg and a caged egg side by side? Even the difference in appearance is evident, one rich in color and solid in structure, the other pale and soft. Pastured eggs are certainly top of the list, right under buying eggs from your neighbor who has chickens wondering around their yard.

As labels continue to constantly change, purchasing food becomes more difficult. Third party companies such as Certified Humane have stepped in to help, offering clear definitions to make our job easier. For example, while the USDA defines “Free Range” as having “outdoor access”, Certified Humane products require 2 square feet per bird and the hens must be outdoors for at least 6 hours per day (weather permitting). They also require “Pasture Raised” birds to have 108 square feet of pasture per bird with year-round outdoor access and housing to protect themselves.³ Doesn’t that sound like what you had in mind originally? Now it’s up to you to become your own personal nutrition detective.

Source:

Cage-Free vs. Battery-Cage Eggs. The Humane Society. http://m.humanesociety.org/issues/confinement_farm/facts/cage-free_vs_battery-cage.html. Accessed November 16, 2017.
Meat and Poultry Labeling Terms. United States Department of Agriculture. https://www.fsis.usda.gov/wps/portal/fsis/topics/food-safety-education/get-answers/food-safety-fact-sheets/food-labeling/meat-and-poultry-labeling-terms/meat-and-poultry-labeling-terms. Accessed November 16, 2017.
“Free Range” and “Pasture Raised” officially defined by HFAC for Certified Humane label. Certified Humane. Published January 16, 2014. Accessed November 16, 2017.
Weil A. Are “Pastured” Eggs Better? Dr Weil. https://www.drweil.com/diet-nutrition/food-safety/are-pastured-eggs-better/. Published November 5, 2015. Accessed November 16, 2017.
Karsten H, Patterson P, Stout R, Crews G. Vitamins A, E and fatty acid composition of the eggs of caged hens and pastured hens.Renewable Agriculture and Food Systems. 2010;25(01):45-54. doi:10.1017/s1742170509990214.

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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Immune Health Essentials for Fall

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More Than Just the Winter Blues

Courtney, MPH, CN

Feeling a little SAD lately?

It’s okay, you aren’t alone. SAD isn’t just an emotion, it’s also an acronym for Seasonal Affective Disorder, a type of depression that is impacted by seasonal changes. For most, SAD hits hardest around the Fall and Winter seasons but eases by the time Spring and Summer come around. To be diagnosed with SAD, you must first meet the criteria for Major Depression. Symptoms of Winter pattern SAD include low energy, hypersomnia, overeating, weight gain, and social withdrawal (feeling like “hibernating”) (1). One interesting risk factor for SAD is geographic location. For example, only 1% of the Florida population suffers from SAD, while 9% of the population in Alaska is affected. People who live farther north or south from the equator have a higher risk than those who live close to the equator. While the exact cause for SAD is unknown, there are a few interesting contributors that may give us an indication of the underline cause.

Extended periods of darkness may lead to an overproduction of melatonin

You may recognize melatonin as the “sleep” hormone. As the day light fades, melatonin production increases. Shorter days may lead to people with SAD feeling sleepier and more lethargic than normal.

Individuals with SAD may produce less vitamin D

A deficiency in vitamin D, also known as the “sunshine” vitamin, may negatively impact serotonin production. Low levels of serotonin can lead to depression.

Individuals with SAD may have trouble regulating serotonin

One study found that people who experience SAD had higher serotonin transporter proteins in winter months, leading to less serotonin available for positive mood regulation.

Even if you haven’t personally been diagnosed with SAD, you may relate to feeling lethargic and sleepy in winter months. We say goodbye to the healing sun rays and grudgingly welcome dark clouds that gift us with rain and snow. By nature, vitamin D becomes less available to us and darker days encourage more sleep. In addition, activity levels can easily plummet because of the weather, leaving us even more unmotivated. If you have been diagnosed with SAD, you may be familiar with treatment options. Even if you haven’t been diagnosed, you still may be able to learn something from treatment protocol to boost your mood.

Try a vitamin D supplement

Individuals with SAD have been shown to have low blood levels of vitamin D. The evidence for vitamin D treatment is not conclusive, although some studies indicate that improved vitamin D status reduces symptoms of SAD (1). For example, one randomized controlled trial found that an improvement of vitamin D levels in the body was significantly associated with improvement in depression scores (2).

Purchase a “Happy Light”

Light therapy has been used as a SAD treatment since the 1980’s (1). Light boxes produce artificial light that mimics the natural sunlight during Fall and Winter months when days are shortened and sunlight exposure is not as easily accessible. Placing a light box in your home or office is a great way to brighten up mood and supply your body with more energy.

A personal tip: place a light box in your bathroom to make your morning routine a little easier.

Share your feelings

Talking to a friend or therapist is a great way to relieve stress and get your feelings out. Specific therapies such as cognitive behavior therapy (CBT) helps to identify negative thoughts and replace them with positive thoughts (1). In addition, behavioral activation can help an individual discover activities that they enjoy, guiding them through the winter months.

Talk to your doctor

If you feel that you may need a little extra emotional boost, you should discuss treatment options with your doctor. They may be able to offer additional treatment options or provide you with information on antidepressants if needed. Don’t forget to let your doctor know what supplements you are taking before beginning a new prescription medication routine.

It’s normal to experience mood shifts, and even the most optimistic people feel down from time to time. Make sure you are taking care of your body by supplying it with a nourishing diet, adequate sleep, physical activity, and emotional support. Make the best out of the darker months by cozying up with a blanket and binge-watching your favorite TV series. it’s okay, I won’t tell.

Sources:

Seasonal Affective Disorder. National Institute of Mental Health. https://www.nimh.nih.gov/health/topics/seasonal-affective-disorder/index.shtml. Reviewed March 2016. Accessed November 27, 2017.
Gloth FM, Alam W, Hollis B. Vitamin D vs broad spectrum phototherapy in the treatment of seasonal affective disorder. J Nutr Health Aging. 1999;3(1):5-7.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article

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Diseases of the Heart: Simplified and Explained

Courtney, MPH, CN

Just over 100 years ago, life expectancy and causes of death in the United States looked much different than they do today. The top three causes of death in 1900 were pneumonia and the flu, tuberculosis, and gastrointestinal infections (1). Today’s top three causes of death are heart disease, cancer, and chronic lower respiratory diseases (2). While life expectancy has increased, poor lifestyle choices now attribute to humans falling short of reaching their full life expectancy potential. Claiming more lives than the rest, heart disease in particular, may be preventable with proper nutrition, physical activity, and a smoke-free lifestyle.

The ancient Greeks once believed that the heart was the source of intelligence. Others believed that the heart was responsible for producing emotion (3). Unfortunately for the heart, the brain eventually took credit for these large responsibilities, but the heart still has its hand in these functions. When you become nervous or excited, you may notice that your heart beats faster than normal. When you lie down to sleep and your mind relaxes, your heart may slow down. Most of the time we hardly pay attention to our heart, until it begins to function differently than normal, and we quickly become aware of it’s vital presence. The heart is comprised of four spaces: the right atrium, right ventricle, left atrium, and left ventricle. In these spaces the heart pumps blood through body by a magical electrical node and works closely with the lungs to exchange gases and provide the body with oxygen. When we hear, “heart attack,” we may think of the heart itself. However, disease often begins in the blood vessels. Before we discuss prevention, here are definitions of a few common complications that may affect the heart:

Plaque A combination of fat, cholesterol, calcium and other substances that harden in the arteries over time, limiting blood flow throughout the body (4).
Atherosclerosis Narrowing of the arteries due to plaque buildup, limiting blood flow (4).
Coronary Heart Disease A buildup of plaque on the coronary arteries (attached to the heart), limiting blood flow (5).
High Blood Pressure Blood flow that places higher-than-normal pressure on the blood vessels, leading to possible artery damage (6).
Peripheral Artery Disease A buildup of plaque that typically limits blood flow to limbs such as the leg (7).
Heart Attack A blockage of blood flow that prevents oxygen-rich blood from reaching the heart, and if left too long, areas of the heart begin to die (8).

As you may have noticed, a common theme amongst most heart complications is plaque buildup. Eventually plaque can rupture in the artery leading to a blood clot. These blood clots are what pose a life-threatening risk. Even high blood pressure can lead to a heart attack and peripheral artery disease. The good (no, great!) news is that you can lower your risk of heart disease. Avoid eating processed foods and foods high in saturated fat and cholesterol. Reduce sugar and steer clear of foods with any amounts of trans fat. Increase your fiber intake by eating fresh fruits, vegetables, beans, lentils, whole wheat bread, and nuts (9). This rule isn’t just for the average population, but applies to individuals taking statins as well. Statins reduce the amount of cholesterol made by the liver but still leaves you responsible for the cholesterol you consume in your diet (10). Physical activity is also important in reducing risk for heart disease because it helps maintain a healthy weight, lowers blood pressure, blood cholesterol, and blood sugar levels. Lastly, smoking greatly increases your chance of heart disease. Chemicals in tobacco smoke can damage red blood cells, heart function, blood vessel function, and increases risk of plaque buildup. It is especially dangerous if combined with other risk factors such as high cholesterol, high blood pressure, and unhealthy weight (11). Still not convinced? Harvard Medical School points out that just one year after giving up smoking, your risk for a heart attack drops by 50% (10).

The heart works hard every day to keep you alive and well, pumping constantly and doing it’s best to keep your blood flowing smoothly. Thankfully, there are many ways you can make changes to your life, starting today. Don’t leave your heart hanging!

Sources:
1) Tippett R. Mortality and Cause of Death, 1900 v. 2010. UNC Carolina Population Center. http://demography.cpc.unc.edu/2014/06/16/mortality-and-cause-of-death-1900-v-2010/. Published June 16, 2014. Accessed November 20, 2017.
2) Leading Causes of Death. Centers for Disease Control and Prevention. https://www.cdc.gov/nchs/fastats/leading-causes-of-death.htm. Reviewed March 17, 2017. Accessed November 20, 2017.
3) Marieb EN, Hoehn K, Hutchinson M. Human anatomy & physiology. San Francisco: Benjamin Cummings; 2010.
4) What is Atherosclerosis? National Heart, Lung, and Blood Institute. https://www.nhlbi.nih.gov/health/health-topics/topics/atherosclerosis. Updated June 22, 2016. Accessed November 20, 2017.
5) What is Coronary Heart Disease? National Heart, Lung, and Blood Institute. https://www.nhlbi.nih.gov/health/health-topics/topics/cad. Updated June 22, 2016. Accessed November 20, 2017.
6) Description of High Blood Pressure. National Heart, Lung, and Blood Institute. https://www.nhlbi.nih.gov/health/health-topics/topics/hbp. Updated September 10, 2015. Accessed November 20, 2017.
7) What is Peripheral Artery Disease? National Heart, Lung, and Blood Institute. https://www.nhlbi.nih.gov/health/health-topics/topics/pad. Updated June 22, 2016. Accessed November 20, 2017.
8) What is a Heart Attack? National Heart, Lung, and Blood Institute. https://www.nhlbi.nih.gov/health/health-topics/topics/heartattack. Updated January 27, 2015. Accessed November 20, 2017.
9) Preventing Heart Disease: Healthy Living Habits. Centers for Disease Control and Prevention. https://www.cdc.gov/heartdisease/healthy_living.htm. Updated August 10, 2015. Accessed November 20, 2017.
10) 10 myths about heart disease. Harvard Health Publishing. https://www.health.harvard.edu/heart-health/10-myths-about-heart-disease. Published June 2013. Accessed November 20, 2017.
11) How Does Smoking Affect the Heart and Blood Vessels. National Heart, Lung, and Blood Institute. https://www.nhlbi.nih.gov/health/health-topics/topics/smo. Published June 22, 2016. Accessed November 20, 2017.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article

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Surviving Thanksgiving – Nutritionist Style

Courtney, MPH, CN

Let me address the elephant in the room: it’s Thanksgiving and we are all going to eat, a lot. I enjoy my cranberry kale salad as much as the next Nutritionist, but when it comes to a special occasion, who am I fooling? Thanksgiving is more than just food, it’s spending time with family bonding over a hot meal. We all spend hours shopping and pouring our souls into a special dish to offer up to the table. We sit around laughing and toasting to a great time. We turn on the football game, take a long nap after dinner, and meet up again later for leftovers. James Beard once said, “Food is our common ground, a universal experience.” Food nourishes more than just the body, it nourishes the soul. Records of bonding over food can be found hundreds of years ago, the Bible even referring to “breaking bread” with one another to nourish relationships. During a holiday that revolves around food, it can be difficult to keep your mind focused on health. Here are a few great ways to help you strike that healthy balance.

Stay active

I know what you are thinking, but hear me out. I made a tradition of waking up on Thanksgiving for a little “me” time a few years ago, and it positively changed my relationship with Thanksgiving dinner. I’m not saying you need to run a marathon, but spending a little time to clear your thoughts before an overwhelming day is a great way to get you in the right mindset. Try scheduling a small amount of time to go on a nice walk with the dog, do some gentle yoga, or hit the gym for a quick cardio session first thing in the morning. You may even want to incorporate the family and create a new tradition. Staying active is a great way to release the “feel good” endorphins that we often look for in food. It also helps digestion and burns off those extra calories.

Eat a protein-packed breakfast

Protein is the magical, “I feel full” macronutrient. It makes us feel satisfied and takes a while to metabolize, unlike it’s slightly faster metabolizing carbohydrate counterpart. Eating a healthy breakfast that keeps you feeling full, helps to ward off the wondering hand that keeps sneaking mini marshmallows before they are melted on the sweet potatoes. You don’t have to spend the extra time preparing anything special, especially when you are going to be cooking the whole day. Just one single-serve container of Greek yogurt contains around 15 grams of protein. Mixing peaches in just a half of a cup of cottage cheese will provide you about 11 grams of protein. You can also spread some peanut or almond butter on whole wheat toast, or sprinkle a handful of chia seeds into a smoothie for an extra protein punch.

Save the best for last

It makes sense anyway! Save the best for last and focus on eating foods that will power you through the day. Seek the high protein foods first to start off with something filling (yes, you can tell the family your nutritionist told you the second serving of turkey is justified). From there, look for dishes with the freshest source of vegetables and fruits. If you know your family and friends don’t typically create these types of dishes, it’s never a bad time to start bringing a new favorite! Besides, a nice salad pairs well with just about anything. Lastly, start with small servings of the “other” dishes (you know the ones). Allow yourself time to feel full before going for seconds. As always, water is your friend!

Enjoy yourself

At the end of the day, don’t forget to enjoy yourself and certainly don’t pass up the pumpkin pie. What are the holidays without a little fun? Happy Thanksgiving!

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article

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The Low Down on Urinary Tract Infections

Christina, BSN

Do you ever get that urgent, burning and yearning feeling down low? I am not referring to that feeling when you fall in love or when your desire is aroused, but when bacteria decides to make a home in your urinary tract. If so, you are not alone. Urinary tract infections (UTI) are most common in women and they strike 40-60 percent of women in their lifetime. What is worse is that 1 in 4 of these women are likely to have repeat infections (1).

A bladder infection is usually caused by E Coli or Staph and it can develop in any part of your urinary tract which includes the urethra, bladder, ureters, or kidneys (2). Women are more likely to develop a bladder infection if they are sexually active, have gone through menopause, use diaphragms or spermicide, have kidney or back problems, an abnormal urinary tract, diabetes, used a catheter, or have had a past urinary infection (2).

Think you might have fallen victim to a UTI? Common symptoms include an urgent need to urinate often without much urine passing, burning during urination, pain or pressure near the stomach, cloudy or blood-tinged urine, or a strong order. If you begin to develop symptoms more akin to pain in your lower back, fever, chills, nausea and or vomiting, then you may be battling a more serious, kidney infection (2).

Although antibiotics are the best course of action for a UTI, there are numerous ways to prevent and thwart off future attacks. These include drinking plenty of fluids, not holding your bladder for extended periods of time, urinating when you feel the urge, wiping from front to back, and peeing before and after intercourse. Trying probiotics and cranberry supplements may also help prevent reoccurring infections (3)(4).

Sources:

1.Franco AV. Recurrent urinary tract infections. Best Practice & Research Clinical Obstetrics and Gynaecology. 2005;19:861–873.

Information, H., Diseases, U., Adults, B., Facts, D., Facts, D., Center, T. and Health, N. (2017). Definition & Facts | NIDDK. [online] National Institute of Diabetes and Digestive and Kidney Diseases. Available at: https://www.niddk.nih.gov/health-information/urologic-diseases/bladder-infection-uti-in-adults/definition-facts [Accessed 1 Nov. 2017].
Lynch, D. (2004). Cranberry for Prevention of Urinary Tract Infections. [online] Aafp.org. Available at: http://www.aafp.org/afp/2004/1201/p2175.html [Accessed 10 Nov. 2017].
Science, L. (2011). Probiotics Could Help Prevent Urinary Tract Infections. [online] Live Science. Available at: https://www.livescience.com/13747-good-bacteria-prevent-urinary-tract-infection.html [Accessed 10 Nov. 2017].

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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Warm Up Your Winter with These Five Hot Drinks from Around the World

Pauline Chane, B.S. Chemical Biology

It’s a sip around the world.

Eggnog, hot chocolate, hot cider. Hot cider, eggnog, hot chocolate. Hot chocolate, hot cider, eggnog.

(Oh—and the occasional peppermint mocha.)

If you’re already dreading the never-ending flow of the typical winter drink offering rotation, or you’re just looking to try something new, don’t fret—you’ve got the whole world in your hands. Around the world, people have discovered all kinds of libations to celebrate winter and stay warm in the cold weather, many of which are valued for being festive, nutritious, and most importantly, delicious. Here are five drinks to start off your international imbibing without having to buy another plane ticket:

Bandrek (Indonesia)

In North Sumatra of Indonesia, a hot beverage of cinnamon, ginger, and coconut palm sugar called bandrek is consumed to keep the body warm—cloves and lemongrass, and sometimes lime juice or condensed milk are added to the drink as well. There, bandrek is also considered a remedy for sore throat and colds (1). The spicy ginger in bandrek can act as an anti-inflammatory agent and a remedy for nausea (2), while polyphenol compounds found in cinnamon can help decrease risk of cardiovascular disease (3).

Champurrado (Mexico)

A rich concoction of chocolate and atole, which is a maize-based drink with cinnamon and sugar, champurrado is a thick, hearty drink dating back to the Aztecs, often served as breakfast or a warm snack. As champurrado typically uses dark chocolate, which has a higher percentage of cacao, it’s an excellent source of vitamin B₆, iron, magnesium, phosphorus, and zinc. Atole, meanwhile, is generally made with white corn masa flour, thus contributing B vitamins, dietary fiber, protein and a significant source of calcium (4). Combined, champurrado’s chief ingredients pack a nutrient-laden double-punch!

Poppy seed milk (Lithuania)

Poppy seed milk (Aguonpienis) is part of a 12-dish Lithuanian supper consumed on Christmas Eve. To make this beverage, poppy seeds are soaked and crushed into a white, milk-like liquid concentrate that is diluted with water and sweetened with some sugar or honey. Eaten at the right amounts, poppy seeds can fill you up with dietary fiber, unsaturated fats, and protein. The high amounts of zinc, calcium, iron, magnesium, manganese, phosphorus compounded with generous amounts of B vitamins (especially thiamine!) (4) This Christmas drink is worth milking out for its high nutritional value.

Sungnyung (Korea)

When you are served a rice dish in a hot stone pot in a Korean restaurant, they may offer hot roasted barley tea at the end of the meal. This is to be poured into the pot to scrape off burnt pieces of rice stuck onto the pot, the whole of which is drunken as “Sungnyung.” A warm, comforting variety of the cold tea consumed in Japan and China, sungnyung is low in calories and a good caffeine-free alternative to coffee and tea. Furthermore, barley tea has shown antimicrobial properties against bacteria found in the mouth that could form biofilms, in which bacteria stick together to form a film that is difficult to destroy (5).

Wattlecino (Australia)

A wattlecino may look like a cappuccino, but it is another caffeine-free alternative completely derived from wattle seed. Wattle seed comes from several species of Acacia native to Australia and is packed with plenty of protein, potassium, and even more fiber—one 100g serving has twice the daily value of dietary fiber! Additionally, wattle seed has a low glycemic index, which is ideal food for those with diabetes, and acts as a good source of calcium, iron, magnesium, selenium, and zinc. All forms of wattle seed have a nutty, chicory flavor when roasted, but different varieties come with unique taste profiles (6). This gives you an endless variety of “wattlecinos” to start the day with!

Besides the comfort of their warm serving temperature, especially in the winter, these five drinks have one more benefit—majority of their ingredients can easily be found at the local grocery store and made at home (Wattle seeds, however, can be somewhat expensive depending on where you buy it from). That means that just one trip to the grocery store can add a colorful variety to your winter beverage rotation—indeed, a taste of the world is one international drink flight away!

Sources

Goh, M. (2014). BANDREK / INDONESIAN WARM SPICED DRINK. [online] What To Cook Today. Available at: https://whattocooktoday.com/bandrek.html [Accessed 8 Nov. 2017].
Ali, B. et al. (2008). Some phytochemical, pharmacological and toxicological properties of ginger (Zingiber officinale Roscoe): A review of recent research. Food and Chemical Toxicology, 46(2), pp.409-420.
Rosa, C. D. et al. (2015). Impact of Nutrients and Food Components on Dyslipidemias: What Is the Evidence?. Advances in Nutrition: An International Review Journal, 6(6), pp.703-711.
US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory. USDA National Nutrient Database for Standard Reference, Release 28. Version Current: September 2015, slightly revised May 2016.
org.au. (2017). Wattleseed. [online] Available at: https://anfab.org.au/main.asp?_=Wattleseed [Accessed 4 Nov. 2017].
Papetti, A. et al. (2007). Effect of Barley Coffee on the Adhesive Properties of Oral Streptococci. Journal of Agricultural and Food Chemistry, 55(2), pp.278-284.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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Holiday Essential Oils

Courtney, MPH, CN

I love walking into the candle isle during the holidays, closing my eyes, and breathing in the holiday season all at once. Candle companies often come out with seasonal scents such as Peppermint, Gingerbread, Warm Vanilla, and my personal favorite, Christmas Tree. Unfortunately, companies often use artificial fragrances which can be toxic to the body and have even been referred to as “slow poison” (1,2,3). A study using mice and commercial colognes found that side effects of inhaling fragrances included sensory irritation, pulmonary irritation, decrease in expiratory airflow velocity, and possible indications of neurotoxicity (3). Clear the air this holiday season and try replacing artificial fragrance with essential oils.

Essential oils are made by a process called “distillation,” where oils are extracted from a plant. They can be used either topically or by inhalation for therapeutic effects (4). I used to wonder if essential oils were really worth the price until I had the opportunity to distill clove oil myself. Four hours later and hardly any product, I soon discovered why they are pricier than the average scented lotion or candle. Essential oils are potent and last a long time, so you don’t need to use much. Just a few drops in a diffusor can fill your space with an amazing aroma. To get you in the holiday spirit, pair together oils with citrus and spice scents, such as orange and clove or tangerine and cinnamon. Not sure which oils to blend to create that perfect holiday smell? We’ve got you covered with these festive combinations (5).

#1 Gingerbread

5 drops ginger
4 drops clove
2 drops nutmeg
2 drops cinnamon

#2 Cozy by the Fire

3 drops cinnamon
2 drops sweet orange
1 drop clove
1 drop nutmeg

#3 Christmas Tree

6 drops fir
3 drops spruce
1 drop orange
2 drops nutmeg

#4 Spiced Cider

5 drops ginger
4 drops orange
1 drop cinnamon

In addition to diffusing oils, you can also use them topically as a personal fragrance alternative. Before you go crazy, take it from me, applying oils straight on the skin can be dangerous. I will never forget the first time I put straight peppermint on my face before I went to bed, it was a long, cold, and painful night. Some oils are dangerous to use topically and all topical oils should be cut with a carrier oil (an oil you use to mix and dilute). Always do your research before using oils, but once you start using them you may never go back.

Sources:

1) Patel S. Fragrance compounds: The wolves in sheep’s clothing. Med Hypotheses. 2017;102:106-111.
2) Polanska A, Silny W, Czarnecka-Operacz M, Jenerowicz D. Allergic and toxic reaction caused by fragrances – a case report. Postepy Dermatologii i Alergologii. 2010; 27(6):511.
3) Anderson RC, Anderson JH. Acute toxic effects of fragrance products. Arch Environ Health. 1998;53(2):138-46.
4) Essential Oils. Aisle 7. Accessed November 7, 2017.
5) Timm A. 20 Holiday Essential Oil Diffuser Recipes That Will Fill Your Home with Cheer. Keeper of the Home. https://www.keeperofthehome.org/20-holiday-essential-oil-diffuser-recipes-will-fill-home-cheer/. Accessed November 7, 2017.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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