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Have you been sacrificing a lot of your nights burning the midnight oil over work, a Netflix binge, or maybe a heartbreak? If you are not getting enough shuteye, these reasons just might convince you to improve your sleep hygiene. Take note of these seven health effects that springs out of poor sleeping habits.

Poor work performance

Your brain doesn’t work efficiently when you are sleep deprived. Even when you rely on coffee to keep you running, this can only go on for so long before something goes awry. Poor work performance is expected because sleep deprivation also deprives your brain to recuperate from the day’s load. Yes, sleep directly impacts cognitive function.

Professor Vicki Culpin of the Hult International Business School conducted a research which looked into the damaging effects of sleep deprivation among business professionals. Having surveyed over 1,000 professionals the results showed that lack of sleep also affects one’s focus or motivation. It can also lead to bad decision making or irritability. The cumulative effect will contribute to a less productive workforce.

If you want to excel at your job, while still maintaining your sanity, invest in good sleep.

Bust your sex drive

For the guys, testosterone is your body’s natural juice that keeps the drive going. The amount of sleep you are getting directly impacts your testosterone levels. So, when you are not getting enough sleep, you crash your testosterone levels – and can you just imagine the damage if you keep doing this on a daily basis?

Meanwhile, in a study published in the May 2015 issue of the Journal of Sexual Medicine showed that an hour of extra sleep every night increases the odds that a woman will have sex with her partner by 14%. The same study showed that chronic lack of sleep can result in less vaginal arousal during sex than those who had enough shuteye every night. The average sleeping for those women who had longer sleeping hours is 7 hours and 22 minutes.


Did you know that the Chernobyl nuclear disaster was an accident caused by sleep deprivation? Aside from the danger that it poses on your body, there is a good chance that you will also be a danger to your community. With a lack of focus and fatigue, this can lead to potential injuries simply because you doze off while performing certain tasks during the day.

Being sleep deprived negatively impacts our ability to access a higher-level of mental performance. Certain daily tasks require critical decision-making, and when our ability to do that is impaired, we put ourselves and the lives of those around us at risk.

Emotional wreck

Not getting enough shuteye also affects how you display emotional intelligence. It also makes you more irritable, angry and hostile. It is also associated with feeling more depressed and greater emotional reactivity (more likely to react negatively when something doesn’t go well).

It all boils down to the amygdala – the region of the brain that is associated with emotions. Lack of sleep fires signals that are out of sync, making it harder for us to control emotional responses resulting in unwarranted emotional outbursts. Consequently, the brain’s ability to determine what is important then becomes compromised causing you to overreact to neutral events.

Weight Gain

Sleep deprivation affects the hormones that regulate hunger and stimulates appetite – grehlin and leptin. Studies show that recurrent sleep deprivation in men increased their preferences for high caloric food, as well as overall calorie intake. Another study also showed that women with less than 6 hours of sleep every night, or more than 9 hours, were more likely to gain 11 pounds compared to those who were able to get a good 7 hours.

Poor sleeping habits also altered molecular ties. It affected endocannabinoid levels which are the chemical signals that affect appetite and the brain’s reward system. As the brain’s motivation and reward circuits are affected, this sparks a desire for sweets or unhealthy food options.


If you want to keep your memory sharp even as you advance in age, you need to invest hours on your sleep hygiene. Limited restful sleep can contribute to memory gaps. Did you know that people who only sleep up to four hours a night, or those who wake up regularly throughout the night are more at risk for developing dementia? Not being able to achieve restful sleep can trigger the formation of plaques in the brain, which is also linked to Alzheimer’s disease.

Skin Aging

Did you know that not only does sleep deprivation impact skin aging, but even poor sleep quality also does the same thing? This means that you not only focus on the hours but whether if you are well-rested while you’re at it. In a study that was commissioned by Estee Lauder, it was discovered that poor sleepers showed increased signs of skin aging and a slower recovery from environmental stressors, like skin barrier disruption or ultraviolet (UV) radiation.

If you want your skin to look radiant and youthful, investing in good sleep can help you ward off the premature signs of skin aging, or improve the skin’s ability to bounce back after sun exposure.

A lot of people are struggling in achieving good sleeping hours and even quality snooze. It has been a global epidemic that is caused by our lifestyle, work, or certain health concerns. If you are losing sleep on a regular basis, this creates a domino-effect throughout your body that leads to an unhealthy or even dangerous outcome.

With the string of destructive effects that it could cause, constant sleep deprivation can make a significant negative impact on your nervous system. In your efforts to restore optimum function, lifestyle change, a good sleep hygiene, and supplements can help you on your way to good health! These efforts can echo its benefits throughout your body, so make the gradual changes today.

Check out our list of reviews on a range of multivitamin supplements that will address your health concerns and be guided accordingly. Follow our updates here, and read insightful tidbits to know which products to invest in.

Photo Credit: Pexels

vitamin D


Usually obscure from the limelight, vitamin D, tends  to be overlooked especially with the rise of superfoods and other “miracle ingredients” in the market. Finding its way back under the gentle kiss of warm sunlight, recent study revealed that vitamin D holds more promise in terms of health improvement, but we should also be mindful of how much we are getting.

As we shed a ray of sunshine over this matter, here are some recent facts and certain considerations that we need to know about vitamin D.

Why is it important?

Vitamin D is more commonly known as the “sunshine vitamin” because your skin produces it in response to sunlight. It plays significant functions like regulating the amount of calcium and phosphate in your body which means healthy bones and teeth. It is also essential for immune function, bone building, cognitive function, cardiovascular support, blood sugar control and many more.

Beyond its reputation, scientifically speaking, vitamin D is more accurately a pro-hormone instead of a vitamin. The reason behind it is that the body is capable of producing vitamin D once the skin gets exposed to sunlight, while vitamins are nutrients that cannot be synthesized by the body. Hence it must be acquired through diet or supplements.

However, a more popular and easier way to obtain vitamin D is through sun exposure. Upon contact with our skin, the ultraviolet rays from sunlight triggers vitamin D synthesis, pretty much like human photosynthesis! Surprisingly, as much as the sun brings sweltering heat to some places, those countries that are situated in higher altitudes tend to get less sunlight.

According to recent findings,  up to 50% of adults and children around the world are vitamin D deficient and this can be attributed to where they are in the world. Aside from little sun exposure, other factors include low nutritional sources.

Should I be bulking up on it?

The amount of vitamin D a person needs depend largely on their age. However, the general average recommended daily dose for male and female adults, infants and children is 600 IU (International Units) – which is 200 IU higher from the previous recommendation. This translates to 10-15 minutes of uncovered sun exposure. In some cases doctors would prescribe high levels of vitamin D supplements with doses going as high as 1000 to 10000 IU per day or 50,000 IU per week. But this should be taken more responsibly because having too much in your system can result in a buildup of calcium in your system which can cause nausea, vomiting, constipation, weakness, poor appetite and weight loss.

On a more serious page, the fact that vitamin D is fat soluble, so any excess will only pile up in the body. Consequently, this buildup will result in a string of avoidable problems such as kidney stones and vitamin D toxicity.

Are there certain types of Vitamin D that are preferable?

There are two choices – vitamin D3 or cholecalciferol and vitamin D2 or ergocalciferol. Experts advise that  we should take vitamin D3 instead of vitamin D2 because the former is the type of vitamin D that the human body already synthesize, hence it is expected to be more effective.

Another thing to consider is that vitamin D metabolism may be affected by some medications, such as, phenobarbital, dilantin, isoniazid and statin drugs (anticholesterol drugs). In such a case where you may be taking any of these as a maintenance medication, discuss this with your doctor to know the proper measures that ought to be taken.

Vitamin D and respiratory health

A recent research lead by Dr. Adrian R. Martineau focused on the role of vitamin D supplementation as an agent to prevent and treat tuberculosis, acute respiratory infections and exacerbation or asthma and chronic obstructive pulmonary disease. The said research showed that vitamin D supplements seemed to reduce the risk of infection about 10%.

Prof. Carlos Camargo, who is also a senior author of the study shared that with acute respiratory infections being the main culprit behind millions of ER visits in the US each year, their findings support the fact that more foods should now be fortified with vitamin D.

A word from the experts

Decades of studies suggest that Vitamin D can prevent a host of health concerns. This lead people to believe that having more is better. However, as mentioned earlier, this is not the case. Experts suggest that there’s really no benefit to taking a supplement for people who are not deficient. Conversely, the study mentioned earlier showed that those with very low vitamin D levels do better when they are given supplements.

What should your approach be in terms of vitamin D supplementation?

On your next visit to your doctor, ask about your vitamin D levels and that you want to be checked if you need supplementation or not. The fact that it brings the body a gamut of positive reactions, it doesn’t meant that you should be heading out to the supplement aisle. It has to be taken conscientiously.

Talk to your doctor today and for all your supplement needs, find comprehensive reviews on the Best Multivitamin Guide. Remember, it’s all about getting the numbers right, if you want to bring a beautiful ray of sunshine in your life!

Photo credit: Foter.com


xtend-life Garcinia Cambogia and Green coffee bean extract

Weight loss has always been a struggle for a lot of people because beyond aesthetics, it also has consequential effects to our health. Exercises, diets, and treatments all fitted to reduce weight have descended upon the market left and right, resulting in a billion-dollar weight loss industry. Of which, a significant chunk of income  is brought in by supplements. One such supplement is Xtend-Life’s Garcinia Cambogia and Green Coffee Bean.

With a sea of supplements all promising to help you lose weight, and then some, it’s easy to find yourself overwhelmed with all these names, benefits, and extras. So, let’s pore over this brand and product and see what it can bring to the table.

What is Garcinia Cambogia?

This is a small pumpkin-shaped fruit that is native to Southeast Asia, India, and West and Central Africa. Descending from the tamarind family, it is used as a traditional ingredient common to their dishes to enhance its taste. But what makes this native element intriguing is its ability to suppress your appetite while inducing quicker satiety.

The fruit can also cause weight loss thanks to an ingredient that is found in its rind, a natural extract called HCA or hydroxycitric acid. It doubles or triples your ability to lose weight, and it can also boost serotonin levels which prevents emotional eating. Consequently, eating less triggers the body to release its stored fats.

Naysayers would often claim that supplements are quack, but if you look it up, there are available studies that support Garcinia Cambogia’s ability to bring about the purported benefits. One 2010 research concluded that, Garcinia extracts or HCA can “generate weight loss on the short term”. The magnitude of this effect, however, is small which is why further studies is necessary.

In a more recent study conducted in 2013, it supports the fact that Garcinia Cambogia or its HCA component in particular can help reduce weight, curb appetite and reduce food intake. Furthermore, it also states that Garcinia is generally safe for consumption.

Xtend-Life’s Garcinia Cambogia and Green Coffee Bean Extract

There is a multitude of Garcinia Cambogia products to date, and all of them either vary only in name, while other brands labor to add in some extra to distinguish and enhance the effects. Xtend-Life is a company that established itself as brand that puts importance in formulating unique brands with an edge. True enough, they not only created a Garcinia Cambogia supplement, but also added in another “superfood” which is Green Coffee Bean Extract.

Two weight loss juggernauts in the weight loss industry does sound very promising, but let’s not jump to conclusions first.

On its face, Xtend-Life’s Garcinia Cambogia and Green Coffee Bean Extract is simple and direct. It is marketed as an advanced formula that helps manage body weight. Seemingly banking on the two ingredients that doesn’t need no introduction, the bottle simply gives you one thing – and that is to help manage your weight.

Similar products usually have Garcinia Fruit Extract (or its HCA) as the sole ingredient. With Green Coffee Bean Extract added into the mix, we would assume that the weight loss action should double. Right?

So, we dug in a little further and found the company’s rationale behind adding the second ingredient. It is the chlorogenic acid, which is a natural chemical compound, that helps you shed pounds by slowing down the release of glucose into the bloodstream after a meal.

As these all seems to be true, the next question a smart consumer would ask is whether or not this two together is safe.

Garcinia and Green Coffee: A Partnership of Gains?

This two together is generally safe. Both work synergistically to enhance weight management properties through premium quality ingredients. The key element here is premium quality, and it should be something that every heath conscious consumer should be mindful of.

There have been several low quality Garcinia products in the market which results in little to no effect, and even some untoward effects. However, a major consolation when you choose Xtend-Life products is that they have a good reputation and long-standing drive for quality products. For instance, they source their green coffee bean extract all the way from India. Plucked from shady forests tucked in hills away from pesticides and other pollutants. These beans are extracted, decaffeinated, and spray dried to achieve that concentrated amount of chlorogenic acid.

It is also a widely known fact that the best possible results from Garcinia Cambogia can only be achieved with 700 mg of HCA per serving. Xtend-Life’s Garcinia Cambogia and Coffee Bean Extract contains 785 mg which means that it reached the minimum requirement for it to be effective.

These two together does hold a lot of promise, and it does its work without creating troubling side effects. Below are the following benefits and drawbacks about this product.


  • The HCA content supports healthy serotonin levels, which is your ‘feel good’ hormones.
  • Suppresses the appetite
  • Green Coffee Bean brings in the antioxidant component to manage free radicals and target cell degeneration
  • It has anti-aging benefits
  • It is non-caffeinated, so you don’t have to struggle with an altered sleeping pattern.


  • It is important that you be mindful of the dosing because recent findings suggest that garcinia cambogia might flood the brain with excess serotonin. This might result in ‘substance induced’ manic episodes.


To ensure that you’re using it correctly to enjoy its benefits, only follow what is indicated in the bottle. Avoid increasing your dosage with the intent of increasing the effect because it can lead to untoward reactions.

All you need to take is 3 capsules a day. For optimal results, take one capsule at least 30 minutes before each meal, 3 times a day, with a glass of water.


A bottle of Xtend-Life’s Garcinia Cambogia and Green Coffee Bean Extract goes for $19.90. Members could get it only for $17.91, so if you want to get this privilege, you can sign up directly on their website.

The price is mid-range as some could go as high as $30 a bottle. With 90 capsules in every bottle, your $19.90 can last you an entire month already. The website is also quite easy to navigate, especially in making transactions. Every purchase is covered with a 365-day risk free guarantee.

Final Thoughts

Xtend-Life’s Garcinia Cambogia and Green Coffee Bean Extract is a good product to consider when you want to safely manage your body weight. Having the synergistic effect of the two powerful ingredients, it can give a string of benefits. On paper, this product sounds very promising, but there are not that many reviews and feedbacks from other users. If there is anything that would certainly hold it up is Xtend-Life’s reputation for quality. So in that sense, you can be assured of the best ingredients in every capsule.

Just under $20, this can be a good addition to your weight loss regimen. Without having to worry about caffeine, it sure does make for a safe compliment to your exercise regimen.

If you are bold to try out these two popular weight loss ingredient in action, try Xtend-Life’s Garcinia Cambogia and Coffee Bean Extract today. The brand that precedes this formula is your bond that will assure you of quality. Although there have been no reports regarding returns, should you feel unsatisfied, you can take them up on that 1 year guarantee.



Xtend-Life’s Zupafood Greenz Review

Photo Source: Xtend-Life

Don’t you just want to go about your day feeling like you can conquer everything and still look great while you’re at it? This may not be reaching for the moon, because Zupafood Greenz promises to give you the boost you need. Based on what’s being said on the grapevine, this is the new energy drink you need right now, but like any uncompromising consumer – let’s take everything with a grain of salt. Let’s see what is in it for us.

When you have so much to do in a day, we often rely in our trusty cup o’ joe to perk us up. For others, energy drinks are the liquid of choice. But how far will that energy boost get you? Usually, that first trip to the office coffeemaker usually doesn’t last you until two in the afternoon. Meanwhile, that exotic energy drink with a dubious list of ingredients might even leave you with palpitations and other side effects pumping up your sympathetic system on high gear.

So here comes Xtend-Life and their energy-boosting drink. It claims to give the energy you need to get you through the day while keeping your system in excellent condition. Unlike other options where you seemingly go through a sudden spike which gradually declines in a few hours, Zupafood Greenz improves the system. This effect becomes the foundation behind an improved daily performance thanks to energy which you can sustain.

Xtend-Life’s Zupafood Greenz

Zupafood Greenz banks on a bunch of “superfoods” to nourish and regenerate the body. True to Xtend-Life’s commitment to producing quality products, this drink has an impressive line-up of ingredients. They blended together different superfoods which are used alone in other supplements or health drinks which is rather promising from the get-go.

The Not-So-Secret Formula

Xtend-Life has been around for several years, and they’ve built a brand that is known for finding ingredients that add excellent value to their products. These efforts earned them a reputation for producing supplements that have an impressive number of ingredients, which is also evident in this particular variety. Xtend-Life has a different Zupafood variety in Zupafood Elite and Zupafood Skin, but let’s see what makes this product different.

Organic Spirulina

This is a type of blue-green algae found in lakes and ponds that is rich in protein, vitamins, minerals, antioxidants, and carotenoids. In and of itself, Spirulina provides an extensive list of nutrients which is why it is rightly called a superfood. It also provides metabolic benefits allowing you to better absorb nutrients.

Organic Chlorella

This ingredient helps detoxify, enhancing the antioxidant effect that organic spirulina provides. Compared to the other two Zupafood options, this product contains more spirulina and chlorella. It helps alkalize the body because it provides it with chorophyll while detoxifying the system. So, if you have low vegetable intake, this is a perfect supplement to fill in the gaps.

Green Tea Extract

Zupafood offers you 21% caffeine through the green tea extract. It gives you the right boost and antioxidant action happening at the same time.

New Zealand Superfood Blend

(A propriety blend of Grape Juice Powder, Kiwifruit Powder, Apple Fiber Powder, Organic Barley Grass, Organic Wheat Grass, Grape Seed Extract, Grape Skin Extract, Kiwifruit Extract)

Xtend-Life brings together a powerful combination of ingredients fittingly called a “superfood blend.” It contains several other “superfoods” introduced in other products individually, but here they are, blended together to create a strong fusion of benefits. This is the same blend which you can find in other Zupafood options.

They dub this to be the “green alkalizing tonic” because it supports the body’s ability maintain a healthy alkaline state which prevents several health problems. It helps your body strike that pH balance since all the stress and poor diet, drives our system to take on a more acidic state. High acidity is exhibited by the body through poor digestion, cellular degeneration (e.g. wrinkle formation), fatigue and depression.

Chlorophyll, found in leafy greens, is the magic ingredient that introduces alkalinity. If you are not bulking up on whole foods, then considering Zupafood Greenz might be a good option.

Getting the Goodness

This supplement is prepared inside packets in powdered form. You need one packet a day, however, it is also okay to have as much as 3 daily.

You just empty it inside a shake and add water, juice or your favorite beverage. Shake vigorously and drink it while ingredients are in suspension. As much as it is so easy, this drink also offers an agreeable taste.

Now here’s some real talk. Zupafood Greenz is not some miracle wonder that can zap you right out of that groggy state. A more realistic time frame for one to see and feel the difference would be within a month. Although our bodies react differently to certain products, depending on how we process it, but it gives you a change at about that span of time. Xtend-Life is also forthright in disclosing this in their website, which is commendable. Instead of misleading consumers by easily saying that it gives sudden change in a snap, they tell you to expect a normal progression of the body as it responds to products – just as you would with your overnight creams or serums. They all take some time.

If you want the change right away, this might not be for you. But if you want sustainable benefits that can overhaul your system from the inside-out, then this is the product to try. On top of that, this is also a supplement suitable of vegans and vegetarians.


The entire box of Xtend-Life’s Zupafood Greenz which consists of 30 packets cost $42.20. You may sign up on their website and get discounts as members. So, your box will now be $37.98. That would be a $1.27 for each drink, which is so much cheaper than a salad. Although, nothing beats whole foods, but when you can’t get your daily recommended intake, this sure helps give you the healthy dose of nutrients in your system!

Heads Up

Since it comes with all these ingredients, it is also worth noting that you need to be mindful of how this might interact with any medication that you might be taking. You need to inform your doctor ahead of time and see if any of the ingredients pose a certain risk and untoward reactions.

It is generally deemed to safe for pregnant women, however, just err on the side of caution. Always bring this up with your doctor to ensure that it is safe for you and the baby. Spirulina may be teeming with nutrients, but it also has to be taken with caution. Adding to that, the presence of green tea might be something to be considered as well.

Final Thoughts

Yes, Xtend-Life’s Zupafood Greenz is a product that one should consider if you want to tweak your system to achieve that chemical balance. We often fail to recognize the chemical process that is the bedrock of a healthy system, and this is a suitable option if you want to target that problem.

The price is also easy on the pocket, and if it does what it claims to do, it makes for a worthy investment for your health. It is curious though why they create this different product and not just add the same amount of spirulina and chlorella into Zupafood Elite, so you can get all the benefits in one drink instead.

All things considered this is one drink that should be a good pick-me-upper especially when our days can easily pump up free radical buildup in our system. Will I purchase it for my family? Recommend it to friend? Yes. Xtend-Lifes’s Zupafood Greenz provides a promising improvement to one’s health which is also sustainable – and I wouldn’t want to miss out on that.




Don’t you get so frustrated shelling a good chunk out of your budget for skin care, and yet, it seems like it’s still not cutting it? In our pursuit for a regimen we can rely on, the journey is riddled with a number of trial and errors. While we get caught up with brand names, their promises, and scientific terms that make these products seem very attractive, we often overlook how they can be really effective. So before you toss out that bottle and decide that it’s a total rip-off, here’s why it might not be working.

1. You ain’t clearing the field

Our skin is constantly renewing every day, and when we fail to cleanse it regularly we end up with a build-up of dead skin cells over time. It doesn’t mean that you’d see piles of it on the surface, but they take the form of a rough skin texture and an uneven skin tone. This pile up prevents the topical products from penetrating the skin, hence they end up ineffective.

To correct this problem, it is important that you exfoliate regularly to clear the skin for better product absorption. Experts suggest that an exfoliator with beads or enzymes can help slough off the dead cells, brighten the skin, and stimulate skin cell regeneration.

2. Unfamiliar with your skin type?

The question is, do you really know your skin type?

The reason why you need to know the right answer is because it sets the stage for success in your regimen. This will help you determine the products that would be compatible with your skin type. So, before making a purchase you need to assess your skin first, and this should include key elements like:

  • Your skin type (e.g. oily, dry, normal, sensitive, or combination)
  • Your skin complexion
  • Your skin concerns

If you don’t know for certain what your skin type is, get yourself evaluated by a dermatologist to wisely sort through products that are suitable for you. Otherwise, using the wrong ones for prolonged periods of time will not only be ineffective and frustrating, but it might even create problems.

3. Your ethnicity

Sometimes the genetic makeup inherent to your ethnicity can also be a factor that determines the effectiveness of your skin care regimen. Based on research, certain characteristics inherent in our skin might not respond to certain products. Indians, for instance, tend to have deeper-set eyes with more discoloration on the skin surrounding it. Attempts at hydrating the area with moisturizers or serums to lighten the skin around it will only be futile.

Therefore, it is important to talk to an expert just so you could be evaluated and guided accordingly with specific instructions. This will also help you from wasting so much time and resources investing in the wrong products.

4. Your product’s ingredients

When you target a certain skin concern, it helps to acquaint yourself with the right ingredients that can solve the problem. You simply don’t settle for generic products if you want good results, as they might not be compatible for your case. On the other hand, overwhelming your skin with so many products would have the tendency of ingredients canceling each other’s effects.

For instance, if you want to moisturize your skin to avoid the premature signs of aging, you must know that there is a plethora of moisturizers out there. To narrow down your choices and leave you browsing through the right aisle, knowing your skin type now comes in very useful.  Individuals with dry skin will be more compatible with thicker or oil-based creams, while those with oily skin would benefit from a water-based product.

It is also a common misconception that cocktailing these various beauty products will help get us by, but in reality, we are unwittingly sabotaging our skin. There are products that don’t play nice with each other, such as:

  • Retinol & Benzoyl Peroxide
  • Retinoid and Glycolic Acid
  • Cleansing Oils and Treatment Serums
  • Vitamin C and Glycolic Acid or Salicylic Acid
  • Salicylic Acid and Retinol

Having the right ingredients even with just a few products in your arsenal that addresses your specific concern is betterthan having a bunch of beauty brands, with their glamorous statements, but having none to show for it.

5. Personal habits

Lack of sleep, constant eye rubbing, or smoking, can all have  negative effects on the skin that no amount of cold creams could reverse. Your topical solutions can only go so far, which is why you have to complement it with healthy habits.

If you want to lighten your skin, you just don’t slather on skin whitening lotions, you also have to protect it with sunscreen and avoid prolonged sun exposure. The same goes if you want to deter skin aging, you have to nourish your skin from the inside, improve your diet, or consider supplements that can promote skin restoration.

It has to be a holistic approach which would involve tweaking your habits, because even the smallest ones can have a large impact – just try scratching a pimple.

So let me in you on a secret: Skin care should start from the inside. Sometimes we get so caught up with polishing the surface that we fail to recognize that what’s happening internally will eventually come to light. So regardless of how many layers of creams you apply, hormonal changes, toxin buildup, and other problems in your system will find its way to your skin.  Therefore, start your work from within. Eat the right diet and hook yourself up with the right skin supplements to give you a boost. For a list of products that you can trust, follow best-multivitamins-guide.com today.

Photo Source: Pexels

brain supplement

Did you know that for every time that you’ve burned midnight candles, you are also burning out brain cells? A study published in the Journal of Neuroscience showed that lack of sleep resulted in the destruction on brain cells in mice, and may also be the same for humans. It explained further that this effect can be irreversible.

This can result in forgetfulness, disrupted sleep patterns, and the possibility of cognitive degenerative diseases like dementia.

To prevent the negative effects of sleepless nights, it is important not to overlook the importance of nutrition. It is a fact that our brains consume a significant amount of energy in proportion to the needs of the body. The transfer of energy from the food we eat to neurons are fundamental in controlling brain function, so in the same vein, diet is definitely something we should nail down. Research even show that  metabolic disorders affect cognitive processes, therefore what we eat has a direct correlation with brain health.

If you want to promote better cognitive function through your diet, here are the nutrients you should be banking on.


DHA (docosahexanoic acid) is an essential nutrient to the growth and functional development of the brain. Furthermore, it is also important for the maintenance of normal brain function and learning ability. On one hand, a decrease in DHA is associated with cognitive decline as one ages.

Incorporating DHA through your diet or supplement, allows you to restore the building block of the brain and nerve cells, particularly enriching the cerebral cortex which is the part of the brain that is responsible for memory, creativity, language, attention and emotion. It also facilitates neurotransmitter activity which allows the brain to optimize your “feel good” hormones like dopamine and serotonin.

The major sources for DHA is present in fatty fish like salmon, mackerel and tuna. It is also available in low levels in meat and eggs. However, one can get the recommended dietary allowance through formula milk (for babies) and supplements. With

Acetyl L-Carnitine

This nutrient is popular dietary supplement that can help improve energy levels and brain metabolism. Compared to l-carnitine, which is an amino acid, acetyl l-carnitine is fat soluble and highly active in the nerves. It provides protection from stress and damage from toxins.

Acetyl l-carnitine acts by helping the brain metabolize fat and cholesterol so the extra lipids doesn’t build up and clog your brain’s ability to function. It’s like your body’s cleaning lady against beta-amyloid plaques – the culprit for cognitive degeneration. The nutrient prevents the toxin from interfering brain cell energy production, and with that, you keep your brain sharp and quick even as you age.

Folate or Folic Acid

Healthy levels of folate is important for brain function, which is part of the B-complex family. Due to its water-soluble nature, it means that the body does not have it in storage. Hence, it is important that you replenish your stores through your diet.

So why is it crucial for brain function?

Folate helps in the production of DNA and RNA, the genetic material in your body. It also plays an important role in red blood cell production and the proper function of iron in the body. But when it comes to brain health, it is an important nutrient for the proper functioning of the nervous system at all ages. A deficiency would result in irritability, forgetfulness, depression, and mental sluggishness.

Dietary sources include whole grains, dark leafy greens, beets, beef liver and milk. Some cereals today are even fortified with folic acid. Folic acid on the other hand is the synthetic form of folate and it is found in supplements and fortified foods. A randomized clinical trial showed that a 3-year folic acid supplementation can help reduce age-related decline in cognitive function.

Vitamin E

Also known as alpha tocopherol, this antioxidant can result in poor memory performance in older individuals under low serum levels.  What vitamin E does is that it slows down further deterioration of memory loss and eventual functional decline in individuals who have moderately severe Alzheimer’s. There is also evidence that vitamin E is associated with brain protection. In a study, researchers noticed that animals who have not been fed with vitamin E for nine months experienced a reduction in DHA levels for up to 30%.

As mentioned earlier, DHA is the building block of the brain, and vitamin E is an important component to make that happen. So in a way, it works synergistically with DHA  to prevent degenerative conditions from occurring. Combined with vitamin C, these two can have potent antioxidant power to protect your brain from memory loss. Food sources include, seeds, nuts, olive oil, and green leafy vegetables. For your supplement, it is important to look for d-alpha tocopherol instead of the “dl” form as the latter is the synthetic kind.

Alpha Lipoic Acid

This is a potent antioxidant found in every cell and it turns glucose into energy. It fights off the oxidative stress just like vitamins C and E would. Some antioxidants can be dissolved in either water or oil, but not both. This nature makes ALA different because it can be dissolved in both making it a powerful antioxidant. Furthermore, evidence also suggest that alpha lipoic acid can help regenerate other antioxidants to make them active again.

One defining factor about this nutrient is that it also has the ability to penetrate the blood-brain barrier. High doses provided by supplements promote nerve cell regeneration which is very beneficial for treating Alzheimer’s disease.

Along with Acetyl L-Carnitine, the pair is considered a dynamic duo of anitoxidants which also shields your brain cells from degradation. This is the protection you need every decade. So if you want your cognitive function to be at its peak, this is an ingredient you should be looking for in a brain-enhancing supplement.

Invest in nourishing your brain and learn how you can be sharp even as you age. It takes the right dietary supplementation to enhance brain function and health. Visit Best Multivitamin Guide for the products you need to fill in the gaps.

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How To Stay Healthy in Your 30s

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So you’ve turned a new leaf and hit another decade in your life. This is a time where you might be reaching for certain milestones in life, and it may also be the time where you get a sneak peek at aging.

They say that your twenties is that time where you might have felt invincible. So young and able-bodied, that you feel so unstoppable even with all the abuses you might have let your body go through. Eventually this begins to take a toll on you, once you enter the next decade of life.

So what measures can be taken to improve your health?

How your body might be changing

Upon hitting their 30’s a lot of women begin to pack on a few pounds as their metabolism gradually slows. Some might notice that it is no longer easy to fit into that pair of jeans a month after an unguarded diet.

A metabolism slowdown

To maintain a healthy weight, one can benefit from a good exercise program that include aerobic activities like, jogging, biking, dancing or swimming. This should be paired with a well-balanced diet that is low in saturated fats and more focused on fruits and vegetables. Furthermore, it is best to steer clear from processed or junk foods, rather invest in a good health supplement. This helps fill in the nutritional gaps in your diet and more.

What happens to the skin?

Another noticeable change is that the skin tends to be a bit duller at the turn of this decade of your life. Some may even see initial signs of wrinkles because our skin cells are no longer perform as they used to. Your skin would have less chances of bouncing back after all that all-nighter you have to pull finishing work. This should not leave you so despondent as this is a normal part of aging, however, it is also true that there are factors that can also worsen the situation or hasten skin aging. Mild cleansers and moisturizers along with sensible sun exposure will help delay the imminent signs of aging, or can even help you age better!

The secret here is not to treat your skin like it it still a teenager, and of course nourish and protect it properly.

What happens to bone health?

Bone loss also begins in your 30’s which gradually lead to bone-thinning disease known as osteoporosis later in life. Other bone related conditions which are also cumbersome, if not, very painful can also be a threat to aging if not prevented much early on. Along with it, the muscles also start to lose their tone which is detrimental to your strength, fitness, and balance.

Does your stamina remain the same?

Stamina peaks around 31 to 32 for most guys, but this gradually declines within the next 5 years as aerobic capacity declines. Since your heart is a muscle, like any other, it also ages eventually losing some strength. This can be attributed to the declining ability of your body to extract oxygen from the blood. Eventually, blood pressure rises concurrently with cholesterol levels.

This is the very reason why we need to really be more serious about improving our diet and incorporate exercise in our daily activities. This is also the time where you should ask your doctor for a work up of your lipoprotein profile, to which numbers are elevated. Some are already taking maintenance medications at this age, and this can be a problem in the future especially with the risk that your condition could worsen. So start early, and it is better that you focus on prevention than shelling out cash for a cure later on.

Be more proactive with your health

As aging is inevitable, not everything about it is uncontrollable. That wrinkle can be made less visible, or maintain a trimmer physique even as you reach your twilight years. All it take is a strong commitment to be healthy.

Don’t wait until your senior years to get a general checkup with your doctor. There is so much that you prevent when you beat potential problems much early on, in fact, it could even be life-saving.

Screen for silent problems

You may be very busy but it is important that you make time to be screened for a variety of problems are lurking in your system, such as a high blood pressure and high cholesterol.

Use the right products for your regular skin regimen

There are so many products available for you to choose from all showing different kinds of benefits. This can be overwhelming, but the key here is just to choose those that specifically caters to your concern. It should be aggressive to create the improvement you need, yet also gentle enough for safe everyday use.

Vary your exercise

If you are not a gym buff it doesn’t mean that you no longer have any option for exercise. There are several activities that you can engage in to break a sweat. If you’re not a fan of jogging, why not go for a Pilates class. If you don’t like the repetitive nature of the activities in the gym why not try other outdoor activities instead. Or if you have no idea at the least, you can go to gym and ask for activities that they are offering.

Being 30 is a time where it’s not too late to backpedal from the poor health decisions we’ve made in earlier years, and it can be a time where it might not be too late to correct certain health conditions.

So get all the help you need and be fully informed, as it can mean a world of difference if you just make the commitment to a healthier and more beautiful you. Subscribe to us today and get the latest reviews, tips, and news on anything about health and wellness.

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How to Stay Healthy in this Day and Age

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Does feeling tired and bloated seem to be the norm for you these days? Or do you often catch yourself under the weather?

Staying healthy in this age where fastfood is part of the culture, sleep is for the week, and pollution is the only reality, can be a real challenge. With all these factors  coming at you from all directions, sometimes you feel like you just can’t keep up.

With our body as our biggest resource and property, you need to give it the love it deserves. Here are some tips on how you can ensure prevention, instead shelling a fortune on something to cure.

When you are struggling to keep a HEALTHY weight

According to statistics from the World Health Organization (WHO), there are more than 1.9 billion adults who are obese around the world in 2014. Being just a soft estimate don’t you find this to be alarming numbers?  It simply shows that people are struggling with their weight and appetite, and this hits right at home because this struggle could be yours.best multivitamin guide - diet

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Keeping a healthy weight should not be construed with vanity, rather it should be a drive towards a healthier you. There are two type of diets deemed to help you achieve optimum health – the Meditteranean and Okinawan diet.  These contain less meat and it banks more on vegetables and fiber instead. It lower cholesterol levels, clears the arteries and promotes a more stable metabolism. Ultimately this saves the body from potential cardiovascular problems and diabetes, two of the prominent cause of morbidity and mortality worldwide.

However, the problem is in staying faithful to a healthy diet. So if you are just about ready to give in, remember these things:

1. Drink water

Sometimes thirst can be perceived by our body as hunger, so instead of immediately grabbing a bite, try drinking a glass of water first. Doing before any meal can also help control the portions you consume

2. Use smaller plates

Filling a small plate is a proven way to eat less without noticing it.

3. Proteins for breakfast

A breakfast that is high in protein has been proven  to suppress one’s appetite and consequently reduce cravings throughout the day.

4. Veggie Fillers

To cut calories bulk up your meals with veggies.  You can toss in some greens into that pasta or focus more on salads and fiber-rich meals.

5. Set the scene for slowing eating

The ambiance can also for eating can largely affect your appetite. Try dimming the lights and listen to relaxing music and leisurely enjoy your meal. Take your time, chew slowly and enjoy each bite.

When you are trying to get a good sleep

Most of us are guilty of poor sleeping habits, although for some this can be an unavoidable consequence of personal circumstances. What most people don’t realize is that constant lack of sleep can put you at risk for serious medical conditions such as heart disease, obesity and diabetes.

There is an estimated 40 million individuals who are struggling with chronic sleep disorder. Missing sleep actually impairs you similar to being intoxicated with alcohol. When this problem prolongs, the mental effects would grow to be more serious. A person experiences brain fog and may have difficulty concentrating or even make decisions.

Therefore, getting enough sleep is not just about feeling all peachy the next day, it’s also about preventing serious health effects. So take note of these tips for a good sleep hygiene.

1. Adapt a relaxing bedtime routine.

Drink warm milk, practice relaxation techniques (i.e. yoga or mediation) or get into a warm bath, these signals your body to ease into sleeping mode.

2. Improve your electronic habits.

The use of electronic devices prior to sleeping affects your melatonin levels. Melatonin is the hormone that regulates your sleep-wake cycles which can easily be affected by blue light.

3. Tweak your environment

Make your bedroom conducive for rest. Instead of bright lights, go for dark or ambient lighting instead. An uncluttered room also helps along with some comfy bedding  and the right temperature can make for a good setup for a good night’s rest.

4. Avoid stimulating substances and activities before bedtime

As bedtime approaches, try to avoid coffee, tea or any caffeinated beverages. Avoid exercising at night, especially if you are having trouble initiating sleep. the adrenaline rush will end up keeping you awake.

When you are trying to sweat it out good with exercise

Exercise is something that should be second nature to you in order to be healthy. However, this is something that is quite challenging for a lot of people to keep up even for a whole week. This is not to judge you, but the reality is that we fell into this sedentary lifestyle thanks to technology, work, and sometimes even by choice.

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If you want to burn the calories and sweat out the toxins, here are some tips to make it an successful and effective commitment.

1. Set some goals

Goals give you a direction and it allows you to be motivated. If you run, try increasing your laps at certain weeks. Also remember to set realistic goals, and enjoy your way as you progress towards your goal.

2. Set a schedule for exercise

A schedule will push you to commit and it allows your body to be disciplined as well. See what particular time it is appropriate for you to exercise. Some experts claim that morning schedules are best as it sets you up energized for the day.

3. Add variety

Don’t just box yourself into one exercise routine. Try to vary to keep things fun and interesting, and at the same time, this also challenges your body and prevents it from simply settling in a certain activity.

As you face a lot of factors that could dissuade you from your path to good health, it pays to stick to routines and habits that will keep you on track. A healthy lifestyle and the right motivation can certainly help you brave this world where sickness comes from stronger strain of microorganisms.

So gear your life up for better health! Enjoy your food, exercise, and sleep better! A good multivitamin con even help you fill in the cracks. Sort through a list of choices and see what’s good and what’s not at best-multivitamins-guide.com


Five Myths and Truths About the Body

How much do you really know about your body? A lot of us think that we know our bodies all too well, from that tiny birthmark, that little dimple, or the way your appetite get all worked up before your period. We know our body from what we only see on the outside, and maybe some other nuances within, but too often these are misunderstood symptoms or processes. BBC sheds a light on what really goes on behind the common misconceptions. Read about the Five Myths and Truths About the Body here.


10 Unexpected Ways You Are Hurting Your Brain


To keep your brain healthy and sharp, it is important that you exercise it. What we don’t know is that we could be harming our brain without us even knowing it. This can have several detrimental effects which could be more than just forgetting where your keys are. Here are the ten things we must avoid to keep our brains in the best condition.

Brain Damaging Habits

1. Skipping Breakfast

There’s a perfectly good reason why it is called the most important meal of the day. However, most of us skip this too often because either we are too busy, running late, or that we overslept. Not eating breakfast not only makes you weak, but it also affects your levels of concentration. In a study conducted by Otsuka Pharmaceutical Company, they looked into a group’s level of concentration when performing mental tasks without breakfast. Results show that these participants had very low levels of concentration at all points in time. The reason behind it is that when we sleep our body is also fasting, and this can be a stressful state. So when you prolong fasting by skipping breakfast, you strain your body and consequently affect your brain.

2. Sleep Deprivation

Being sleep deprived can be common for many individuals, especially for those who are doing odd shifts. There may be times when this is unavoidable, but this should not be a regular thing because it could cost you your mental health. Scientists found certain wave ripples in the brain which are responsible for consolidating our memories, these also transfer memories to long-term. These sharp wave ripples only occur during deep levels of sleep, so when you lack it you end up getting forgetful. What is worse is that sleep deprivation also hastens the death of your brain cells.

3. Covering Head While Asleep

So you may have gotten some shuteye, however, the manner in which you sleep also matters. Sleeping with your head covered with a pillow increases the concentration of carbon dioxide, while decreasing oxygen levels which can lead to brain damaging effects. This also increases the likelihood of dementia and Alzheimer’s among those who are highly at risk.

4. High Sugar in Your Diet

Diabetes is a very good reason to avoid consuming too much sugar, but if you want to keep your brain sharp you need to dial down the sweetness too. HbA1c measures the damage caused by elevated blood glucose. In a study, participants show that for every 7 mmol/mmol increase  in HbA1c these people recalled two fewer words in memory tests. The extra sweetness can also interrupts the absorption of proteins and nutrients which inevitably affects brain development.

An eye opener on how sugar affects your brain:

5. Overeating

Eating too much not only breaks the scale, but it can also hurt your brain. Research showed that it doubles the risk of memory loss. Increased caloric intake also increases cognitive impairment. Prof. David Loewenstein of the University of Miami Miller School of Medicine suggests that, “anything that is good for the heart — like decreased calories — is good for the brain.” On top of a healthy diet, you may also use brain-boosting supplements to help fill in the gaps and provide you with the much needed nutrients that are beneficial for the brain.

6. Working Your Brain Even While Sick

There’s a reason why people are given sick leaves, this is to fully recuperate and get your system rebooted. Research showed that even the common flu affects your attention span, the coding of new information, and the speed of your working memory. When you force yourself to work, it decreases the effectiveness of your brain and cause damage.

7. When You Rarely Talk

Who knew that being too quiet can have detrimental effects to your brain? Engage yourself in intellectual conversations because this can serves as good “brain exercise”. This not only benefits the brain, but it also boosts your social skills.

8. Not Feeding Your Brain With Stimulating Thoughts

Just as intellectual conversations gets the gears well oiled, stimulating thoughts also has the same effects to your brain. For instance, constantly bombarding your brain with slapstick shows as opposed to a documentary may halt your brain from being challenged. It also prevents it from developing with new information. Reading, writing and exploring new ideas or hobbies are just some of the fun ways to develop your brain. There is so much that it can hold and process, so don’t allow it simply settle for lazy thoughts!

9. Dehydration

Did you know that our brain is made up of 75% water? This is why it is very important that you keep yourself hydrated. It’s okay if you don’t reach the 8 glasses per day requirement, however when you go 24 hours with very minimal water consumption, you end up losing some brain cells.

10. Unmanaged Stress

Stress is known to create a plethora of untoward effects to your body. Physical and mental stress causes your kidney to secrete cortisol. When this gets to the brain it can prevent memory formation, it also affects the retrieval of long-term memory. What is worse it that cortisol also kills the neurons when there are high amounts in your system. Stress also produce free radicals which are highly reactive forms of oxygen that damage your brain cells. If not corrected these can cause brain cell death and faster cognitive decline.

Here’s an interesting discussion on how stress affects your brain:

When you are guilty of most of the things on this list and end up damaging and losing brain cells, this can end up being detrimental to your overall cognition. It affects your ability to think, solve problems, and perform advanced tasks. Most people may not notice any difference, with some still highly functional in their tasks. However, it doesn’t mean that you can simply downplay brain health.

With neurodegenerative disorders accounting for an enormous disease burden in terms of human suffering and economic cost, it is important that you take the simple measures in keeping your brain healthy. It is not only a big favour to yourself, but your family as well.

The good news in all these is that your brain can heal. It has the ability to grow new cells in a process called neurogenesis. Aside from lifestyle changes, you also need to put importance on your nutrition. Choose the right kind of brain food, and it also helps to take supplements.

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