You’ve likely heard of biotin before — a B complex vitamin that helps the body convert food into energy. While it’s possible to get biotin through a healthy diet, studies show that adding a supplement with biotin to your diet has a positive impact on your health and wellness.

Biotin is known to support liver health, regulate blood sugar levels, and even support embryo growth for pregnant women — but did you know biotin can enhance the appearance of your hair, skin, and nails, too?

Is longer, shinier hair on your mind? Are you looking for ways to get glowing, balanced skin and sturdy nails? Getting biotin into your diet is an easy way to give your body the nutrients it needs to thrive. Here’s why you should consider how much biotin your body is getting (and if you may need to supplement it with a multivitamin).

Some Background on Biotin

Biotin — sometimes called Vitamin H — is a B complex vitamin. In short, there are eight B complex vitamins: thiamin, riboflavin, niacin, pantothenic acid, B6, folate (or folic acid), vitamin B12, and, of course, biotin. While many of these are found in common diets, it’s important to supplement them where there are deficiencies for optimal health. Eggs, seeds, nuts, and red meat are known to contain biotin, but even if you’re consuming foods like these weekly, it may still be in your best interest to supplement the vitamin to support your body’s health and wellness.

Biotin is Water-Soluble

Biotin is water-soluble and metabolizes fats, protein, and carbohydrates consumed through food, turning them into energy. Since biotin is water-soluble, it can’t be stored in the body — making it even more important to consume enough daily through multivitamin supplements or diet adjustments.

Biotin Deficiency

Having a biotin deficiency leads to other health issues, and while biotin deficiency isn’t necessarily common, it’s important to consider it as a factor if you’re experiencing any of the following symptoms:

• Hair loss or alopecia
• Red and scaly rashes in different parts of the body (anus, eyes, nose, and mouth)
• Eczema
• Brittle and thin nails
• Thinning hair
• Conjunctivitis (sometimes referred to as pink eye)
• Pins and needles sensation

Some people are more prone to biotin deficiency than others, so if you fall into any of the following categories, consider boosting your biotin intake:

• People who have been fed through intravenous for long periods of time.
• People who take anti-seizure medication regularly.
• Alcoholics/regular alcohol consumers. Alcohol inhibits the body’s ability to absorb biotin.

For the record, these symptoms don’t always point to biotin deficiency. If you’re experiencing any of the conditions above, talk to a doctor about your diet and vitamin intake.

Other Nutrients for Healthy Hair, Skin, and Nails

If you’re focused on getting healthier hair, skin, and nails, biotin isn’t the only vitamin you need to thrive. Supplementing other vitamins — like vitamin A and vitamin C — can have a huge impact on your outward appearance, too.

Vitamin A supports cell growth in our bodies, which leads to stronger, faster-growing hair and nails. Vitamin A adds moisture to the scalp, creating “sebum”, an oily, waxy substance that prevents dryness and scabbing.

Vitamin C is another crucial nutrient for healthy hair, skin, and nails. Acting as an antioxidant against free radicals that cause damage by blocking cell growth, a vitamin C deficiency can lead to damaged, aging hair — a problem most of us would like to avoid.

Supplementing Vitamins for Stronger Hair, Skin, and Nails

So, as you can see, biotin is quite a powerhouse when it comes to maintaining healthier hair, skin, and nails. Beyond biotin, vitamin E, Iron, and Zinc are all important nutrients when it comes to healthy hair, skin, and nails, too. Think your diet could use a vitamin boost? Discover how a multivitamin, specifically designed for women or for men, can help you radiate health from the inside out.

How does hair grow?

Don’t panic. A human head sheds anywhere from 75 to 100 strands of hair a day so a little hair loss is normal and healthy. You know your body best so if you find that one day you’re alarmed at the amount of hair left in your brush, it might mean you need to look deeper and figure out what’s going on.

There are different types of hair loss. First, let’s talk about the different stages of hair growth:

• The Anagen Phase: During this phase, the hair grows actively. This stage lasts for years.
• The Catagen Phase: This phase lasts about 10 days and is when the hair stops growing. After this, it starts to separate from the follicle (the structure that holds the hair in place under the scalp)
• The Telogen Phase: This is the final phase before everything starts again. It’s when the follicle rests for around 2 months and the hair falls out.

Common forms of hair loss

Hair loss, also called alopecia, can take different forms and patterns. The most common type is called androgenetic alopecia and is often called male pattern baldness. Although it mainly affects men (more 50 million affected in the US), women can also have this. It’s mainly genetic but there are medications and surgeries that can help.

Another form of hair loss is called telogen effluvium. This is when the telogen phase happens, but the anagen phase that is supposed to happen does not. Basically, the hair falls out but there isn’t any new hair growth to make up for the hair lost. This doesn’t result in complete baldness but can present itself as hair thinning at the temples and the crown.

This form of hair loss can be caused by a number of things, all medical: fever, mineral deficiency, thyroid imbalance, surgery, specific medications, etc. Mineral deficiency is the most common cause of it for women. As soon as you notice this type of hair loss, it’s important to go see your physician as they can prescribe medication that can help.

Another common form of hair loss is Central Centrifugal Cicatricial Alopecia which is caused by the constant use of heat styling products and perms. This damages the hair follicles and leads to hair loss. It can be reversible if you stop using heat-styling and other permanent styling techniques.

How to stop hair fall

So now we’re at the big question: how do you actually get your hair to stop falling once it starts? Well, there are a bunch of things you can do. One is increasing the amount of protein in your diet. The hair itself is made up of a protein called keratin. A study conducted in 2017 found that a lot of people suffering from hair loss had deficiencies in amino acids which come from protein.

Vitamin A is also crucial for growth. This vitamin is made up in part by retinoid which has been shown to speed up the process of hair growth. Some good sources of Vitamin A are spinach, sweet peppers, and sweet potato.

You also have to make sure you’re getting enough biotin. Biotin, sometimes called Vitamin H, is a B complex vitamin. Simply put, it’s one of the vitamins that helps the body turn food into energy. Biotin is a vitamin B-7. It metabolizes fats, protein, and carbohydrates that you consume through food and turns them all into the energy your body needs. It is also water-soluble which means your body can’t store it and you need to take it daily. B5 is another vitamin that is great in aiding hair growth.

This might seem like a lot, but there are a lot of multivitamins and minerals out there for this specific purpose. A very common cause of hair fall can be mineral deficiency so a lot of the times, these supplements will do the trick.

In terms of other topical products, many swear by the effects of castor oil on hair growth. Castor oil is vegetable oil that’s pressed from castor beans. This oil is rich in a fatty acid called ricinoleic acid which helps keep your hair follicles healthy and to stop hair growth. Rosemary oil is also great for promoting hair growth and stopping unnecessary hair fall.

Healthy hair and a healthy body

It is important to keep an eye on your scalp and hair. If something’s off, chances are your body’s trying to tell you something. Whether it’s caused by stress, vitamin deficiency, certain medication or genetics, it’s best to see a doctor make sure your body is getting everything it needs to be healthy and beautiful.

What is the Colon?

The colon, also often referred to as the large intestine or the large bowel,  is a crucial part of our digestive system. Our digestive system is what allows us to eat and pass food through our system. Suffice it to say, having trouble with your digestive system can be very uncomfortable and a hindrance to your day-to-day life.

The Colon and the Digestive System

1. It all starts with your mouth. When you eat, you chew up the food into smaller pieces. Your salivary glands also release juices with enzymes in it to help further break down the food so it can easily pass through the esophagus. And then, it’s one its way through the next part of its journey.
2. After it travels down your esophagus, it gets to the stomach, which is acidic (it has a pH of anywhere between 1.5 and 3.5). In your stomach, with the help of enzymes and the muscles, the food is broken down further and squished to ensure a smooth transition into your small bowel.
3. After the food reaches the small bowel, it gets broken up even further. This is done by the release of liquids from the pancreas, gallbladder, and liver. These all come together in the small bowel. It’s at this point of the digestive system that all the goods from your food, vitamins, and minerals, are separated and absorbed through the blood vessels in the lining of the small bowel. It then moves into the bloodstream and your blood carries the vitamins all around your body.
4. After it passes through the bloodstream, the majority of what is left is liquid. The remnants then move into the colon, or large intestine, where the liquid is absorbed and the waste becomes solid. The muscles in there then move the solid waste toward your rectum.
5. The rectum works as a storage space for the waste until it is ready to be pushed out of the anus in the form of poop.

As you can see, the body does a fair bit of work when it comes to digestion. This is all to make sure that you are able to eat and get as much nutrition out of your food as possible. The entire digestive process takes about six to eight hours from beginning to end.

How Does Colon Hydrotherapy Work?

A colonic, or colon hydrotherapy, is a method used to cleanse the colon of waste that’s been left behind.

Basically, colon hydropathy uses a gentle flow of warm, clean water to cleanse out the colon. It is meant to wash old stool remnants and other debris out of the colon. This is all done while you lay on your side as a tube is inserted into your rectum and the gentle flow of water begins.

The water passes into your colon and circulates around your bowel, carrying anything in its path along with it. The waste picked up on its way comes out of the same tube. This process is carried out in a clean room and can take anywhere between half an hour to 45 minutes.

Improving your Immune System

Your immune system is intricately connected to your gut. A healthy and well-functioning gut is paramount to a strong immune system that can protect you from harmful bacteria. A crucial part of this relationship is the microbiome, the healthy bacteria that live in your gut. This bacteria basically teaches your body to protect itself against other bacteria, helping develop and maintain an immune system.

Leftover stool and waste can interact poorly with healthy bacteria. Thus when you get a colonic or colon hydropathy, you are cleaning out the waste, but leaving most of the good bacteria in there. People who get colonics also find that they have more energy and are less lethargic throughout the day.

Preventing Colon Cancer

Some sources claim that getting colonics can help reduce the risk of colon cancer. While there isn’t much research to support this, having regular bowel movements is definitely very important for colon health. This means having a healthy diet that is high in fibre and adequate exercise. For those who struggle with staying on a regular pooping schedule,  a colon hydrotherapy treatment has been proven to be very effective. A healthy person should ideally have two bowel movements a day.

Above all else, if you find that you are not regular, please consult your doctor. Before undergoing a colonic, the person conducting it will ask about previous medical history. This is to make sure that this is the right treatment for you.

Prostate infections: Causes and Symptoms

Prostate infection, also known as prostatitis, is a condition where the prostate gland and the areas around it become inflamed. For some, the infection is painful while others don’t seem to have painful symptoms at all. In the US, 2 million visits urologist visits are due to prostate infection.

There are 4 types of prostate infections or prostatitis. 

Chronic Prostatitis

Also known as chronic pelvic pain syndrome, is the most common type of prostate infection. As of now, the cause of this chronic infection remains unknown.

Symptoms of Chronic Prostatitis: 

• Trouble starting urination
• Uneven urination flow
• Strong need to urinate
• Pain in the lower torso: lower back, the area between the tescles and the anus, above the pubic area or in the lower abdomen

Acute Bacterial Prostatitis

This bacterial infection is caused by different but common strains of bacteria. It happens when bacteria that is in your urine leaks into the prostate gland. It can also be caused by some common STI bacteria, such as chlamydia or gonorrhea. This form of prostatitis can be treated with antibiotics. 

Symptoms include: 

• Chills
• Bloody urine
• Pelvic pain
• Bad odour from urine
• Blood in semen
• Increase in urination
• Pain in the pubic area
• Uneven urination flow

If you are experiencing any of these symptoms, please consult your doctor immediately.  

Chronic bacterial prostatitis

The symptoms for this are very similar to that of acute bacterial prostatitis. However, this type of bacterial infection re-occurs and some might not even have symptoms. 

Asymptomatic inflammatory prostatitis

As the name suggests, people with asymptomatic inflammatory prostatitis will not be in pain or show other physical symptoms. This is usually diagnosed during work-ups for infertility or testing for prostate cancer. It is diagnosed by the presence of infection-fighting cells in semen.

Prostate Cancer

Prostate cancer is one of the most common cancers among men or other people with a prostate gland. One in 7 men will be diagnosed with this cancer in their lifetime, according to Prostate Cancer Canada. 

Prostate cancer, like other forms of cancer, is due to the unregulated growth and control of cells. In this case, it is cells in the prostate gland. It can present itself as in irregular mass or shape. However, not all masses are cancerous and if you notice anything out of the ordinary, you should consult with your doctor immediately. 

Who’s at risk?

There is no singular cause behind this cancer, however some are at higher risk than others. Here are some of the risk factors: 

• Age: The risk of prostate cancer rises after age 50. In fact, two-thirds of men diagnosed are above the age of 65. 
• Family medical history: those with family members who have gotten prostate cancer are at a higher risk of getting it themselves. 
• Diet: Research has shown that people with high-fat and low-fibre diets are at a higher risk of getting prostate cancer.

Keep in mind that you can still get prostate cancer, even if you do not have any of the risk factors listed above. 

Symptoms of Prostate Cancer 

Some men do not exhibit these symptoms in the early stages, which can make it hard to diagnose. However, these are some symptoms to watch out for:

• Urge to pee frequently
• Interrupted urination flow
• The need to strain to empty bladder
• Blood in urine
• Blood in semen
• Sudden onset of erectile dysfunction

What to do: 

The best way to be sure is to be aware of your body. If something feels wrong or different, see a doctor. It is also crucial that you go to a yearly check-up. Most of the time, the yearly checkup includes a prostate exam which can determine if there are any abnormalities that need further testing. There are plenty of other tests they can run if need be, please ask your doctor for more information.

Despite how common this cancer is among half the population, the 5-year survival rate is high. Research has shown that for men with localized prostate cancer, their 5-year survival rate is 100%. As with most health-related issues, the key is detecting it as soon as possible. Please visit your doctor if you exhibit any of the symptoms listed in this article and make sure you’re keeping up with your yearly visits.

Multivitamins come in many forms: tablets, chewables, gummies, powders and capsules. Some are promoted to women, some to kids and some to men.

What is in Multivitamins?

This is where things get a little tricky. The Food and Drug Administration (FDA), or its Canadian counterpart the Canadian Food Inspection Agency (CFIA), don’t have exact guidelines for what has to be included in multivitamin supplements.

This means that not all multivitamins have the same ingredients or the same dosage of nutrients in them. Basically, not all multivitamin and mineral complexes are made equal.

What Does Your Body Need?

To understand whether a multivitamin is good or worth it, first we need to understand what vitamins – and how much of them – your body needs to be in tip-top shape.

Vitamins and minerals are also known as micronutrients. This is because your body doesn’t need much of them – just needs them in small amounts. But don’t be fooled: they are still absolutely crucial to making sure your body is healthy and functional.

Now, while your body needs both vitamins and minerals, it is harder in some ways to get vitamins. While there are a lot of natural sources of vitamins in the food you eat, vitamins are organic and can be broken down by heat, or air. This means that cooking vegetables or even storing them improperly can lead to them losing some of their vitamins and benefits.

Minerals however, are made of much tougher stuff. Firstly, unlike vitamins, minerals are inorganic which means they aren’t so easy to break down in foods. This quality makes it easier for you get them from meats, fish and other natural sources of minerals.

Fat-Soluble Vitamins

There are two types of vitamins: fat-soluble and water-soluble. We’ll touch on the latter later on in the post. The difference is in how they are absorbed into your body.

Fat-soluble vitamins are dissolved from your food into your body through blood. They get into your blood through your lymph vessels in your intestinal wall.

Fat-soluble vitamins are:

• Vitamin K: Crucial for blood clotting and bone mineralization. It also plays a role in maintaining bone health – some studies have suggested that vitamin K can help prevent osteoporosis.
• Vitamin D: This vitamin has become very popular in the last decade. Its main job is to team up with calcium to make sure you reabsorbing as much calcium as you need. This makes this vitamin crucial for healthy bones and teeth.
• Vitamin E: This is the antioxidant vitamin. It protects your damage that free radicals can cause: things that are released in your body as your body is turning food into energy. It also helps your body store vitamin A.
• Vitamin A: This vitamin is stored in your liver and can stay there for a very long time. They can help maintain healthy skin and immune system. It is most well known however for its benefits when it comes to a healthy vision.

Water-Soluble Vitamins

These vitamins are found in the watery sections of food you consume. They are somewhat easier to absorb for the body – because your body is 60% water. It is absorbed through the bloodstream as the food or supplement is being digested. Anything that your body doesn’t need, it gets rid of through your urine.

Water-Soluble Vitamins are:

• Vitamin C: This vitamin is also an antioxidant and helps protect your cells from damage caused by free radicals. A >study showed that vitamin C can also help prevent the risk of heart disease. It works together with your body to make sure that you can absorb as much iron as you need.
• Vitamin B: This vitamin is a bit tricky because there are eight different variations of the B vitamin that your body needs.  Apart from food, they usually come in supplements called “B-Complex” vitamins. The most popular of these vitamins is vitamin B12 – which helps make DNA as well as to keep your body’s nerve and blood cells healthy. B7, also known as Biotin, is also great for healthy hair, skin, and nails.

How to get ‘em

While you can get everything you need from a healthy and well-rounded diet, for some this isn’t the case. Eating everything you need is not always possible, especially for people on the go or people who can’t access the fresh foods they need.

For those who aren’t getting all the vitamins and minerals they need, the next best thing is Multivitamin and Mineral Complex supplements which can give you everything you need to make sure your body is operating smoothly.

Advantages of Prebiotics

Prebiotics are indigestible food that help to maintain the healthy bacteria that is in your stomach. They are a type of fiber that act as food for probiotic in your gut.

Basically, they provide nutrition for little microorganisms (probiotics) in your stomach. This helps maintain the healthy microorganisms and bacteria that you need to make sure your gut and digestive system are healthy as can be. 

They are also fatty acids that then get absorbed into your bloodstream. They help improve metabolic health.

Sources of Prebiotics

Garlic: garlic is very well known for its multiple benefits, especially for building up an immune system and helping fight germs. But it is also great prebiotic and helps feed the probiotics in your tummy and colon. 

Onions: while onions are a big staple in many foods, it also has a great fibre content. 10% of its fibre is inulin – an important prebiotic. It’s a great way to incorporate prebiotics into your daily food consumption. 

Leeks: a great soup ingredient and yet another great source of inulin. Leeks can contain up to 16% inulin fibre. They come from the same family a garlic and onions. They also aid in breaking down fat. Leeks are a great source of Vitamin-K, making them an all around fantastic and nutritious addition to any meal. 

Asparagus: this veggie has also been shown to contain inulin and promote gut health. It is also high in protein and has been shown to have antioxidant properties.

Chicory Root: this root is a powerhouse of prebiotics. Around 47% of its fibre is inulin. It has a coffee-like flavour and is also a wealth of antioxidant compounds. This makes it very good for digestive health and liver health. 

There are different ways to incorporate chicory root into your daily routine. One way is through chicory coffee. While it does not contain any caffeine, it has a similar taste and is much better for you in the long run. If you can’t access chicory coffee, the next best thing is chicory root supplements. 

Barley: this popular ingredient is also a great source of prebiotics. It’s a cereal grain and also used in making beer.

Oats: oats are also rich in prebiotics and make a great and nutritious breakfast. An easy way to incorporate them is by making some overnight oats!

Probiotics Benefits and Sources

Now we’ve talked a lot about food for probiotics, but what are probiotics themselves? Probiotics are what we call “good bacteria”: live bacteria and yeasts that aid in maintaining or achieving a healthy digestive system. 

One of the most popular sources of probiotics is yogurt. Yogurt is fermented milk and is great for restoring the good bacteria balance in your stomach after taking antibiotics. It can help treat diarrhea in some cases as well. 

Kefir is, arguably, an even better source of probiotics. Kefir is a fermented milk drink and is very popular among culture in Asia. It is made by adding kefir grains to milk. Kefir grains aren’t what we traditionally think of when we think of grains. They are cauliflower shaped. They’re a combination of lactic acid bacteria and yeasts that come together to make this delicious and feel good drink. 

Sauerkraut is also another source of probiotics. The theme here is fermentation: fermented good is fantastic for gut health. Sauerkraut is cabbage that has been fermented by lactic acid. It is also a great source of antioxidants, so it can’t hurt to buy a jar. Next time you’re buying a hot dog, opt for some sauerkraut topping!

Kimchi is also very similar to sauerkraut in its health benefits. It is a spicy fermented cabbage dish and is extremely popular in Korean cuisine. 

Kombucha, a fermented tea drink, is also a great source of probiotics. It has recently seen a rise in popularity and is now sold in most grocery stores. It’s a refreshing, cool summer drink and fantastic for making sure your gut has all the good bacteria it needs. 

Keep up your gut health!

It is so important to have a healthy digestive system. It can prevent many ailments in the long run and keep you from constipation or diarrhea. There is nothing more satisfying than being regular and feeling healthy. 

It can be hard to incorporate the foods mentioned into your daily diet. For those on the go with little time to shop or cook, your best bet is supplements. A multivitamin with probiotic is a great way to make sure you are taking good care of your body and gut.

A Healthy Breakfast

You’re it again and again: breakfast is the most important meal of the day. But why? Well, first and foremost, it sets the tone for the rest of your day. It kicks starts your metabolism in the morning, which makes it easier for your body to stay active and burn fat throughout the rest of the day.

Skipping breakfast in the morning might make you feel more tired for the rest of the day. This is because your body needs to up its sugar again after you’ve slept. Also, a Journal of Nutrition study conducted in 2011 showed that people who eat breakfast in the morning report less hunger throughout the day.

Breakfast Meals

So we’ve talked about how important breakfast is, but not all breakfasts are built equal. As tempting as it is to grab a pop tart in the morning on your way out the door, it’s probably not the best thing to do.

You should aim for a breakfast that is packed with whole grains, protein, and fibre. It’s important that you lay a solid foundation for the rest of your day. Here are some options:

• Whole-Grain Banana Muffins: these yummy breakfast muffins are packed with a lot of healthy whole grains and omega -3. Best of all, they can be made ahead of time and packed away so you can grab one on your way out in the morning. Easy and quick!
• Overnight Oats: the great thing about overnight oats is you can add whatever you to them. Overnight oats are a fantastic source of fibre and will help keep you regular and comfortable. They’re also filling and can be customized to your liking. Add some seeds and nuts to them or some berries and honey and enjoy a filling breakfast. Make them overnight and then put them into mason jars to eat on your way out or at your desk. Whatever you do, you can’t go wrong with this breakfast meal.
• Yogurt and granola: this classic combo is great for the morning. Granola has both protein and fibre and yogurt is filled with probiotics which are great for your gut health. Add some blueberries and you have a great, balanced breakfast.
• Eggs and whole-grain toast: while simple, this breakfast has a ton of protein and most have omega 3 in them as well.

Healthy Lunches

Lunch is the meal that maintains your energy for the rest of the day. It gives you a boost during your midday slump. Again, you want your lunch to have plenty of protein and good fats.

Here are some things you can incorporate into your lunch meal:

• Avocado and eggs: eggs aren’t just for the morning. Make avocado and egg on toast with some sriracha and feta and enjoy a lovely midday meal that is filled with good fats and protein.
• Grilled chicken wraps: a common lunch staple and an easy one to prepare at home or grab for takeout. Grilled chicken is a great source of protein and the veggies that come in the wraps don’t hurt either.
• Salmons with beans (or any other veggie): salmon is a great protein because it packs a lot of omega-3 in it as well. You can pop ‘em in the oven the night before with some salt, pepper, and lemon on a bed of green beans and put it in a container for the next day. You can also pair it with rice or roasted lemon potatoes for a bit of a carb kick.

I think you see where I’m going with this. It’s not about calories, but the quality of food you’re eating. Try as hard as you can to stay away from processed foods with ingredients that you can’t pronounce. Stick to wholesome ingredients and spend an extra ten minutes every night prepping for the next day. This way, you won’t be rushed and have to pick up something that has lots of sugar or sodium and little else.

It Takes Practice

Living a healthy lifestyle is all about creating a routine. Start walking instead of taking the bus or driving if you can. Opt for less processed foods and more protein and seafood. Try to incorporate seeds and nuts (if you’re not allergic) to your daily meals.

It doesn’t mean you can’t treat yourself: let yourself give into craving every once in a while. But as the saying goes, moderation is key.

Being healthy is not a one and done kind of deal: it’s a process that takes time and patience. But, it will pay off! A healthy body leads to a healthy mind and hopefully, tons of energy to spend doing everything you love to do.

The average age for people to go through menopause in the US is 51. But for some, it starts as early as in their 40s. Menopause is diagnosed after someone has not gotten their period for a full year. This also means people with menopause,  can’t get pregnant.

Why does Menopause Happen

Well, to properly understand what’s going on in your body during menopause, it’s time for a quick biology lesson.

Women and other people with uteruses are born with finite eggs. This means that women are born with all the eggs they have for the rest of their life. At birth, women have between 700,000 to 2 million oocytes. An oocyte is an immature egg cell that lives in a follicle. Basically, during the menstrual cycle, follicles and oocytes in them begin to mature and grow faster.

Of these, one becomes a star: one follicle will grow faster than the rest. Once it has fully grown, the oocyte breaks off into the follicle and becomes an ovum. The ovum is what everyone usually refers to when they say an egg.

Every single month during the menstrual cycle, women lose around 1000 oocytes. Fewer than 500 of the eggs become ovulated.

Perimenopause

Perimenopause signals the time that the lead up to menopause begins. It usually starts several years before menopause, due to the ovaries producing less estrogen than before. It is often a gradual process rather than an overnight change. In the last year or 2 of perimenopause, the decrease in the production of estrogen quickens and becomes more dramatic. This is when menopause symptoms start to appear.

Symptoms of Menopause

At the core of menopause is hormone changes and that is bound to give anybody a hard time. It can be difficult for your body to adjust itself to new hormone levels after years of more or less stable hormone production. This hormone change brings along different symptoms such as:

• Hot flashes
• Weight gain
• Insomnia
• Vaginal dryness
• Night sweats
• Mood swings

Much like most things, the symptoms vary among different people. Everybody reacts to this change differently so there is no way of predicting the severity of these symptoms for each individual.

Hormone Replacement Therapy (HRT)

Hormone Replacement Therapy, or HRT, is used to alleviate symptoms of menopause and to prevent bone loss in menopausal women. It is a widely used and common treatment, but as with most things, it has its risks too.

Hormone Replacement Therapy treats the symptoms of menopause by providing the hormones that the body no longer produces or produces enough of. These hormones include estrogen and progesterone. This helps alleviate symptoms like hot flashes, night sweats, and vaginal dryness and can provide comfort to those who are struggling.

However, some studies have shown that there are risks to hormone replacement therapy. Some of these risks include :

• Increased chance of blood clots
• Increased chance of strokes
• Increased chance of gallstones or other gallbladder issues
• Increased chance of breast cancer for those older than their 50s (typically, this risk is lower for those who start hormone replacement therapy when they begin menopause in their 50s)

It is very important that after doing your research, you consult your doctor about your options. Hormones are a tricky business and must be monitored and administered based on the strict and professional guideline. Every individual’s body is very different, what may work well for some, will not work for others.

Your hormone replacement therapy regime must be tailored specifically for you and your body so that you can be as safe as you can.

Other Ways to Alleviate Menopause Symptoms

If you are wary of treating your symptoms with hormone replacement therapy, there are other options. With lifestyle changes and alternative ways, you can try and manage your symptoms. Again, everything works differently for every individual so keep that in mind.

For symptoms of joint pain and aches, consider incorporating lots of leafy greens and citrus into your diet. Greens like kale will provide calcium and citrus provides vitamin C. These are both crucial components of healthy bones. Read more about join pain management here.

For vaginal dryness, temporary measure includes vaginal moisturizers. Like every other part of your body, your vagina needs some TLC and vaginal moisturizers can be bought over the counter. For discomfort during sex, water-based vaginal lubricants are the way to go. They can be applied before or during intercourse.

Embrace it

You have reached a new milestone. Enjoy it!

There are all these schemes for losing weight quickly, everyone has an idea or a product they swear by. It can be hard to distinguish what works and what doesn’t. First, we need to start at the beginning: all bodies are beautiful. It less about an appearance change and more about feeling food and fit and ready to take on life by the horns.

There are ways to feel better about yourself and your health. In this post, we’re going to touch on some changes in diet that will help you lose weight naturally.

Fat Burning Foods to Reach Your Goal

First is protein: having a protein high diet is key. Your body loses weight when it is working hard to digest protein and in turn, boosts your metabolism. This means that your body loses more calories while digesting food. In other words: eat lots of proteins and get your body working for you instead of against you.

Stay Away

It has been said time and time again: avoid processed food. A lot of processed foods are high in sugar which is not great for your body. Added sugars can lead to heart disease, diabetes and has been linked to some cancers.

While this is all sound scary, as with everything in life, balance is key. Having a sugary snack here or there is fine: treat yourself! But be aware that a lot of food have hidden added sugars – it’s important to be aware of how much-added sugar is in the food you consume. A study done in 2015, showed that Canadians between the ages of 9 to 18, consumed 115 grams of sugar per day, which is equivalent to about 27 and a half teaspoons of sugar a day.

The same study showed that for Canadians over 19 years of age, consumed slightly less: 85 grams or 20 teaspoons. The Heart and Stroke Foundation recommends that people ingest no more than 48 grams of sugar a day which comes to about 12 teaspoons.

To put all this into perspective, a can of pop contains about 10 teaspoons which is 85% of your daily added sugar allowance.

Burn Fat While You Eat!

Apart from watching and being careful about what not to put in your body, there are also some fat burning foods that will work with you.

One of these is fatty fish: Albacore Tuna, Salmon (wild or otherwise), Atlantic Herring, Anchovies, Trout. One of the biggest perks of fatty fish, also known as oily fish, is the high amounts of Omega 3 that have. Omega-3 is incredible for your health and wellbeing and comes with a myriad of benefits: everything from maintaining good skin, hair and nails to brain health. Omega-3s do it all, and you want to aim to have them as a regular part of your diet.

In terms of fat burning foods, oily fish is a great source of protein, and as mentioned previously, protein is a good way to raise your metabolism. Apart from that, in a study published in 2010, scientists found that people who took some form of fish oil supplements lost more weight and also had a drop in their cortisol levels. Cortisol is your stress hormone and controls your ‘fight or flight’ instincts: in moments of stress, your body creates a lot of it. However, if your body is always producing a lot of cortisol, it can lead to weight gain.

Green tea and coffee are also both good fat burning foods. Green tea is a great source of EGCG. Epigallocatechin gallate, or EGCG for short, is an antioxidant that has been shown to help burn fat. It has also been shown to burn stomach fat specifically.

Pair it with Exercise

Diet is important, especially when it comes to making life changes and trying to change your health and appearance. But diet can’t do it alone. To feel your best, you have to also use exercise while maintaining a good diet.

As great as the “how to lose weight fast naturally” schemes or the organic weight loss pills sound, they are not always the healthiest way to go about it, nor are they the most effective. In order to get where you want to go, start doing some cardio.

If you don’t exercise often, start small. Go for a bike ride or for long walks. Go for a lane swim at the pool. What’s most important is to just get yourself in the habit of it. Remember – all bodies are beautiful. The only thing you are trying to change is how you feel. Getting fit is not about appearances, but about health and mood.

Living a healthy life is important: we hear this from age 5 to grave. But it can be hard to stay on top of it amid a busy week. Whether you work full time or run a household, sometimes it feels like there aren’t enough hours in the day to do everything, let alone have 3 full and healthy meals that will tick off everything your body needs.

Hair, Skin, and Nails Supplements

Having vibrant hair, skin and nails is a sign of health. They are visible features and can absolutely transform the way you view and hold yourself. This makes them crucial. In fact, hair loss can indicate an underlying issue or imbalance in your body so it’s best to keep on top of it all.

To do that, you need a plethora of vitamins and minerals to make sure you are looking and feeling your best.

A crucial component of healthy hair, skin, and nails is Biotin. Biotin is a B-complex vitamin and is also known as B7. B7 supports carbohydrates, protein and fat metabolism. More importantly, it helps the cellular processes that form hair particles and skin cells. Being B7 deficient can show itself in brittle hair or increased hair loss so it’s important to pay attention when washing your hair. A deficiency can also show itself in the form of weak nails that split easily.

B7 is present in many foods, some of which are: egg yolks, peanuts, whole wheat bread, salmon, avocado, raspberries, and bananas. However, if you find that you don’t have the time or access to these foods regularly, there are always biotin supplement that can make up for the gap in your diet.

Omega-3 Supplement

Omega-3 is a fatty acid that helps with shine and luster in your hair. Omega-3 is anti-inflammatory and important to have in a healthy and balanced diet. It is great for scalp health and there is research that shows that high levels of Omega-3 in your diet can reduce the risk of acne and other skin issues. Omega-3 is available as a supplement that you can find at your local drugstore or online.

Omega-3 is found in cold-water fish such as salmon, tuna, mackerel, anchovies, and sardines. Other vegetarian and vegan-friendly sources of Omega-3 are:

• Flaxseed
• Seaweed or Algae
• Chia Seeds
• Hemp Seeds
• Walnuts
• Edamame
• Soybean Oil
• Kidney Beans

However, fish oil supplements and Omega-3 supplements are great and easy sources of making sure you’re getting the amount that your body needs, even if your diet does not include enough of it. Omega-3 supplements come in different varieties, with regular fish oil being one of the most popular. However, there are also different forms of fish oil, all rich in Omega-3 and with their own host of benefits:

• Cod Liver Oil: also a good source of Vitamin A and Vitamin D.
• Krill Oil: some studies suggest it can reduce joint pain
• Algae Oil: a great option for vegans and vegetarians, however, it includes less Omega-3 than the previous options so you may need to take more.

A lot of multivitamin and mineral complex supplements do not include Omega-3 so it’s always best to check what they include and buy separate Omega-3 supplements if needed.

Antioxidants – What are they and what do they do

Antioxidants are substances that provide protection to your cells from ‘free radicals’ which is the molecules that are produced in the body after eating, smoking and so on. Free radicals have been linked to a few different diseases such as heart disease so it’s important to make sure you are getting as many antioxidants in your food as possible.

Antioxidants are in a lot of foods we eat. Berries are a great source of antioxidants: raspberries, blueberries, blackberries, strawberries, and cranberries are some of the highest antioxidant sources among fruits. A berry smoothie in the morning would be just the kicks you need.

In terms of veggies, artichokes, kale, asparagus, beets, bell peppers, and broccoli are also great sources of antioxidants. Whether they’re toppings on a pizza or part of a stir fry, some of these veggies can be easily incorporated in your day to day diet. Sweet potatoes are also a good source of antioxidants so treat yourself to some sweet potato fries.

Other natural sources of Antioxidants

If you’re not crazy about fruits and vegetables, there’s no need to fret. Nuts also pack a big punch when it comes to antioxidants: walnuts, hazelnuts, pistachios, and almonds are high in antioxidants. Grab yourself a trail mix as a snack and rest assured that you’re getting some antioxidants in your diet. You can also incorporate flax seeds and sunflower seeds into your diet – both are high in antioxidants. Other sources are kidney beans and other legumes like edamame which make a great snack.

At the end of the day, we all want to feel good: we pay into fancy anti-aging creams and schemes in the hopes of looking younger and fresher. But it is important to look inwards and get to the root of the issue: your body might be trying to tell you something, you only need to listen. With small changes to your diet, you can start to feel better than ever, inside and out.