At some point, every healthy woman will have her last period - the so-called menopause. It marks the transition from the phase of life in which women can have children to the phase in which pregnancies are no longer possible. We will explain to you exactly what the so-called "menopause" is and give you tips for a diet that can help you cope with this change. IT'S WORTH READING! AT THE END OF THE ARTICLE WE WOULD LIKE TO GIVE YOU A LITTLE JOY WITH A VOUCHER! Menopause- A brief explanation Women who have reached or exceeded a certain age (on average 52 years) enter menopause, the period of hormonal change at the end of the fertile phase of life. Menopause is the time of a woman's last menstruation, followed by no menstrual bleeding for at least twelve months, thus ending the woman's fertility. The age at which menopause occurs varies from woman to woman and is medically described in three phases: premenopause, perimenopause and postmenopause. Menopause can cause many changes in a woman's body. These symptoms are the result of decreased production of estrogen and progesterone in the ovaries. During the transition and beyond, the hormone estrogen begins to decline, disrupting the normal cyclical pattern of estrogen and progesterone. [1] Symptoms may include hot flashes, weight gain, or vaginal dryness. Menopause may also increase the risk of certain diseases such as osteoporosis. [2] The symptoms vary greatly because the hormones involved have many effects on the female body. For example, estrogen regulates the menstrual cycle and also affects the following areas of the body: Bone Urinary tract Hair Heart Blood vessels Pelvic floor muscles Breasts Reproductive organs skin Mucous membranes Brain Decreasing estrogen levels negatively affect metabolism, which can lead to weight gain. These changes can also affect cholesterol levels and the way the body digests carbohydrates. [3] Many women suffer from other symptoms such as sleep disorders in addition to hot flashes during this transition phase. [4] In addition, hormonal changes lead to reduced bone density, which can increase the risk of bone fractures. [5] Fortunately, dietary changes can help ease the symptoms of menopause. Avoid foods like alcohol or caffeine, added sugar and processed carbohydrates, and spicy foods. Menopause - symptoms and signs Every woman experiences menopause in her own way. Symptoms are usually more severe when menopause occurs suddenly or over a shorter period of time. Conditions that affect ovarian health, such as cancer or removal of the uterus (hysterectomy), as well as certain lifestyle habits, such as smoking, usually increase the severity and duration of symptoms. [6] Hot flashes are considered to be the most common symptom of menopause. They can occur during the day or at night. An estimated 80 percent of women experience hot flashes during menopause. [7] Some women also experience muscle and joint pain, known as arthralgia. Mood swings are also very common. However, it can be difficult to determine whether these symptoms are caused by hormonal changes, lifestyle circumstances, or the aging process itself. Aside from changes in menstruation, the symptoms of perimenopause, menopause and postmenopause are generally the same. The most common early signs of perimenopause include: Less frequent menstruation Heavier or lighter periods than usual Vasomotor symptoms such as hot flashes, night sweats and skin redness Other common symptoms may include: Vaginal dryness Painful or stiff joints Decreased libido, or sex drive Depression Anxiety Heart palpitations Memory problems Thinning hair or hair loss Dry skin, mouth and eyes Increased urge to urinate Sore or tender breasts Headache Urinary tract infections Lower muscle mass Difficulty concentrating Increased hair growth on other parts of the body Your period may not be as regular as it used to be. Bleeding may be heavier or lighter than usual, and you may experience occasional spotting. Periods may also be shorter or longer. If your period is absent, you should definitely rule out pregnancy. If you are not pregnant, the absence of your period may indicate the onset of menopause. If spotting occurs again after 12 consecutive months without a period, you should consult your doctor to rule out serious illnesses such as cancer. Menopause - Recommended foods fruit and vegetables Fruits and vegetables are rich in vitamins , minerals , fiber and antioxidants . A one-year intervention study of more than 17,000 menopausal women found that hot flashes decreased by 19 percent in those who ate more vegetables, fruits, fiber, and soy compared to the control group. The decrease was attributed to the healthier diet and weight loss. [8] Cruciferous vegetables may be especially helpful for postmenopausal women. In one study, eating broccoli reduced levels of an estrogen linked to breast cancer while increasing levels of an estrogen that protects against breast cancer. [9] In another eight-week study of 91 middle-aged women, those who took 200 mg of grape seed extract daily had fewer hot flashes, better sleep, and lower rates of depression than a control group. [10] Healthy fats Healthy fats, such as omega-3 fatty acids , can help women during menopause. A review study of 483 menopausal women concluded that taking omega-3 supplements reduced the frequency of hot flashes and the severity of night sweats. [11] However, another analysis of eight studies on omega-3 and menopausal symptoms produced a differentiated result: the positive effect of the fatty acid on hot flashes could not be confirmed. The results are therefore currently inconclusive. [12] Foods highest in omega-3 fatty acids include fatty fish such as mackerel, salmon and anchovies and seeds such as flaxseed, chia seeds and hemp seeds. Whole grains Whole grains contain many nutrients, including fiber and B vitamins such as thiamine, niacin, riboflavin and pantothenic acid. [13] A diet high in whole grains is associated with a lower risk of heart disease, cancer and premature death. [14] A study of more than 11,000 postmenopausal women showed that consuming 4.7 grams of fiber per 2,000 calories per day reduced the risk of early death by 17 percent, compared to consuming only 1.3 grams of fiber per 2,000 calories. [15] Whole grains include brown rice, whole wheat bread, barley and rye.   High-quality protein The drop in estrogen during menopause is associated with a decrease in muscle mass and bone strength. [16] For this reason, women going through menopause should eat more protein. Guidelines recommend that women over 50 consume 1-1.2 grams of protein per kg of body weight daily, or 20-25 grams of high-quality protein per meal. [17] The recommended macronutrient distribution for protein is 10-35 percent of total daily calories. [18] In a one-year study of 131 postmenopausal women, participants who took 5 grams of collagen peptides daily had significantly better bone mineral density than those who took a placebo powder. [19] Collagen is the most abundant protein in our body. In a large study of adults over 50 years of age, consumption of milk protein was associated with an 8 percent lower risk of hip fractures, while consumption of plant protein reduced the risk by 12 percent. [20] Protein-rich foods include eggs, meat, fish, legumes and dairy products. You can also stir protein powder into smoothies or baked goods. Dairy products The decline in estrogen levels during menopause may increase the risk of bone fractures in women. Dairy products such as milk, yogurt, and cheese contain calcium , phosphorus, potassium , magnesium , vitamin D , and vitamin K , all of which are important for bone health. [21] In a study of about 750 postmenopausal women, those who consumed more dairy products and animal protein had significantly higher bone density than those who ate less of them. [22] Dairy products may also contribute to better sleep . One review study found that foods high in the amino acid glycine - such as those found in milk and cheese - promoted deeper sleep in menopausal women. [23] In addition, there is evidence that consuming dairy products may reduce the risk of premature menopause (before age 45). In one study, women with the highest intakes of vitamin D and calcium - which are abundant in cheese and fortified milk - had a 17 percent lower risk of entering early menopause. [24] Conclusion: A change in diet can calm the waves Menopause is the natural end of a woman's menstrual cycle and thus marks the end of fertility . It is associated with changes in metabolism, lower bone density and an increased risk of heart disease. Many women suffer from menopausal symptoms in the last years before menopause, especially hot flashes and night sweats. A whole foods diet rich in fruits, vegetables, high-quality protein and dairy products may reduce menopausal symptoms. Healthy fats such as omega-3 fatty acids may also help. Although symptoms can be difficult to manage, proper nutrition and regular exercise can help ease this important transition in life. AS PROMISED, YOU WILL RECEIVE A 10% VOUCHER ON OUR OPC PREMIUM , LIPOSOMALIC OPC , Omega-3 , Vitamin B complex forte , VITAMIN D3 CAPSULES , collagen , potassium , calcium andmagnesium . JUST COPY THE CODE MENO+V10 AND ENTER IT AT CHECKOUT. Click here to SHOP [1] https://www.nia.nih.gov/health/what-menopause [2] https://pubmed.ncbi.nlm.nih.gov/29583083/ [3] https://pubmed.ncbi.nlm.nih.gov/24734243/ [4] https://pubmed.ncbi.nlm.nih.gov/24012626/ [5] https://pubmed.ncbi.nlm.nih.gov/27801706/ [6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5888979/ [7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6459071/ [8] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3428489/ [9] https://pubmed.ncbi.nlm.nih.gov/10952093/ [10] https://pubmed.ncbi.nlm.nih.gov/24518152/ [11] https://pubmed.ncbi.nlm.nih.gov/18328014/ [12] https://pubmed.ncbi.nlm.nih.gov/29937484/ [13] https://pubmed.ncbi.nlm.nih.gov/19079919/ [14] https://pubmed.ncbi.nlm.nih.gov/27301975/ [15] https://pubmed.ncbi.nlm.nih.gov/10875605/ [16] https://pubmed.ncbi.nlm.nih.gov/19949277/ [17] https://pubmed.ncbi.nlm.nih.gov/25082206/ [18] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4924200/ [19] https://pubmed.ncbi.nlm.nih.gov/29337906/ [20] https://pubmed.ncbi.nlm.nih.gov/28074249/ [21] https://pubmed.ncbi.nlm.nih.gov/24695889/ [22] https://pubmed.ncbi.nlm.nih.gov/28077378/ [23] https://pubmed.ncbi.nlm.nih.gov/25660429/ [24] https://pubmed.ncbi.nlm.nih.gov/?term=Purdue-Smithe+calcium

It is no secret that breastfeeding is good for the baby. Breast milk is hygienically safe, always available and breastfeeding promotes bonding with mom. But what nutrients does your body need to give the baby the best? We have scientifically based Answers and explain the benefits that breastfeeding has not only for the child but also for the mother. IT'S WORTH READING! AT THE END OF THE ARTICLE WE HAVE PROVIDED YOU A VOUCHER CODE. Breast milk - A few facts Breast milk usually consists of 87 percent water, 3.8 percent fat, 1.0 percent protein and 7 percent carbohydrates. It provides 60 to 75 kcal per 100 ml. [1] With the exception of vitamin D, breast milk contains everything that the infant needs for healthy development in the first six months of life. Even the World Health Organization (WHO) recommends exclusively breastfeeding babies for the first six months. The National Breastfeeding Committee (NSK) agrees, because breast milk is optimally adapted to individual needs. It covers the need for nutrients and fluids in the first six months of life. The NSK offers a lot of further information on the subject on its website. [2] There is also consensus that a healthy diet is important, especially during pregnancy and breastfeeding. This ensures that the baby receives all the nutrients it needs for growth. If the mother's diet does not contain enough vitamins and minerals, this can affect both the quality of breast milk and the mother's own health. Unlike baby formula, the calorie content and composition of breast milk vary with each feeding to meet the needs of the infant. When breastfeeding begins, the milk is more watery and usually quenches the baby's thirst (foremilk). The later milk (hindmilk) is thicker, more fatty and rich in nutrients. However, there are no two types of breast milk or a specific moment when foremilk turns into hindmilk. The more the breast empties, the more fat the milk becomes. Therefore, it is recommended to give one breast completely first before switching to the other breast. [3] What diet is right for you while breastfeeding? Producing breast milk is hard work for the female body. For this reason, the need for calories and nutrients increases. Many women can tell you all about the feeling of hunger while breastfeeding! It is estimated that the energy requirements of the breastfeeding mother increase by about 500 calories per day. The need for certain nutrients such as protein, vitamin D, vitamin A , vitamin E , vitamin C , vitamin B12 , selenium and zinc also increase. [4] Here we have a small table for you. It shows you the recommended nutrients and the foods that contain them: nutrient Included in Vitamin B1 Fish, pork, seeds, nuts, beans Vitamin B2 Cheese, almonds, nuts, red meat, fatty fish, eggs Vitamin B6 Chickpeas, nuts, fish, poultry, potatoes, bananas, dried fruits Vitamin B12 Shellfish, liver, yoghurt, fatty fish, eggs, crabs, shrimps Choline Eggs, beef liver, chicken liver, fish, peanuts Vitamin A Sweet potatoes, carrots, dark leafy vegetables, eggs Vitamin D Cod liver oil, oily fish, some mushrooms, fortified foods selenium Brazil nuts, seafood, turkey, whole grains, seeds iodine Dried seaweed, cod, milk, iodized salt Folate Beans, lentils, leafy vegetables, asparagus, avocados calcium Milk, yoghurt, cheese, leafy vegetables, legumes iron Red meat, pork, poultry, seafood, beans, green vegetables, dried fruit copper Shellfish, whole grains, nuts, beans, organ meats, potatoes, quinoa zinc Oysters, red meat, poultry, beans, nuts, dairy products First the good news: Your baby always gets the right amount of nutrients. However, if you don't consume enough food or nutrients, your own body stores will run out. In other words, if you don't consume enough nutrients, your body will take them from its own stores in bones and tissue and pass them on to breast milk. According to current knowledge, it is not necessary to avoid certain foods in order to prevent flatulence in infants. [5] What is healthy is what mother and child can tolerate. Of course, there are exceptions: alcohol, nicotine, caffeine, various medications or drugs should not be consumed during breastfeeding or should only be taken in consultation with a doctor. What are the benefits of dietary supplements? A healthy diet is an important factor during breastfeeding. Taking nutritional supplements can help replenish stores of certain vitamins and minerals. Here are four essential supplements for breastfeeding mothers that can support postpartum recovery: Multivitamins A multivitamin supplement can be a good choice to increase intake of important vitamins and minerals, as women often suffer from deficiencies after childbirth. Studies have shown that vitamin deficiency can occur regardless of income, education or social status. [6] Vitamin B12 Vitamin B12 is a very important water-soluble vitamin that is essential for the health of the baby and also for that of the mother during breastfeeding. In addition, many women, especially those who eat a predominantly plant-based diet, are at increased risk for low vitamin B12 levels. [7] Omega-3 (DHA) Omega-3 fatty acids are all the rage these days, and for good reason. These mainly marine fats play an important role in the health of mother and child. The omega-3 fat DHA, for example, is crucial for the development of the infant's nervous system, skin and eyes. Studies have shown that babies fed breast milk containing DHA showed better results in vision and neurodevelopment. [8] Taking a fish oil or krill oil supplement can be a convenient way to meet your daily needs. [9] Vitamin D Vitamin D is only found in a few foods or in fortified products. Your body can also produce it through exposure to sunlight. However, this depends on many factors, such as your skin type or where you live. Research shows that vitamin D performs many important functions in the body and is essential for immune function and bone health. [10] However, vitamin D is usually only present in small amounts in breast milk, especially when sunlight exposure is limited. Vitamin D deficiency is common among breastfeeding women. And a deficiency can lead to negative health consequences, including an increased risk of postpartum depression. For this reason, its intake is recommended. [11] What other benefits does breastfeeding have? There are a whole range of benefits that both mother and baby can enjoy through breastfeeding. We have listed a few of them for you here: Good for the baby: breast milk contains important antibodies Breast milk is rich in antibodies that help your baby fight off viruses and bacteria, which is crucial in the first few months. This is especially true for colostrum, the first milk. Colostrum contains large amounts of immunoglobulin A (IgA), as well as various other antibodies. When you as a mother come into contact with viruses or bacteria, you produce antibodies that then pass into the milk and support your baby's immune system. IgA also protects the baby from getting sick by forming a protective layer in the nose, throat and digestive system. [12] Infant formula does not provide antibody protection for babies. Numerous studies show that babies who are not breastfed are more susceptible to health problems such as pneumonia, diarrhea, and infections. [13] Good for mom: Breastfeeding supports uterine contraction During pregnancy, the uterus grows immensely and eventually takes up almost the entire abdominal cavity. After delivery, it goes through a process called involution, which helps it shrink back to its previous size. Oxytocin, a hormone whose levels increase during pregnancy, aids this process. Oxytocin is also released in increased amounts during breastfeeding. It stimulates uterine contractions, reduces bleeding, and helps the uterus return to its previous size. [14] Good for the baby: Breastfeeding can reduce the risk of disease Exclusive breastfeeding, that is, feeding your infant only with breast milk, is particularly beneficial because it can reduce your baby's risk of many diseases, including: [15] Leukemia in children. Breastfeeding is associated with a reduced risk of childhood leukemia. [16] Allergic diseases. Breastfeeding is associated with a reduced risk of asthma, atopic dermatitis and eczema. [17] Middle ear infections. Breastfeeding, especially exclusive breastfeeding for as long as possible, can protect against middle ear, throat and sinus infections beyond infancy. [18] Sudden infant death syndrome (SIDS). Breastfeeding is associated with a lower risk of SIDS, especially when exclusively breastfed. [19] Damage to intestinal tissue. Feeding premature infants with breast milk is associated with a lower incidence of necrotizing enterocolitis. [20] Babies who are breastfed have a lower risk of developing Crohn's disease and ulcerative colitis. [21] Breastfeeding is associated with a lower risk of developing type 1 diabetes and non-insulin-dependent type 2 diabetes. [22] Good for mom: The risk of depression decreases Postpartum depression (“baby blues”) is a form of depression that can occur shortly after birth. According to a 2012 study, women who breastfeed appear to be less likely to develop postpartum depression compared to mothers who wean early or do not breastfeed. [23] Good for the baby: breast milk promotes a healthy weight Breastfeeding promotes healthy weight gain and helps prevent childhood obesity. One study showed that breastfeeding children for more than four months significantly reduced the risk of overweight and obesity. [24] This may be due to the development of different gut bacteria. Breastfed infants have a higher proportion of beneficial gut bacteria that can influence fat storage. [25] Good for mom: Breastfeeding reduces the risk of disease Breastfeeding appears to provide long-term protection against cancer and various diseases. [26] Women who breastfeed have a lower risk of developing high blood pressure, arthritis or type 2 diabetes [27] Conclusion: Breastfeeding is best for mom and baby Breastfeeding is hard work for the female body! For this reason, it needs more calories and nutrients to keep mother and baby healthy. If there are not enough calories or nutrient-rich foods available, this can have a negative impact on the quality of breast milk. This can also be detrimental to your own health. Eating healthy foods is especially important when breastfeeding. If necessary, nutritional supplements such as vitamin D and omega-3 fatty acids should also be taken. AS PROMISED, YOU WILL RECEIVE A 10% VOUCHER ON OUR Vitamin B12 , VITAMIN D3 CAPSULES , Vitamin D3 liquid and Omega-3 . JUST COPY THE CODE BABY+V10 AND ENTER IT AT CHECKOUT. Click here to SHOP [1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4882692/ [2] https://www.mri.bund.de/de/themen/nationale-still Commission/nationale-still Commission/ [3] https://pubmed.ncbi.nlm.nih.gov/16203669/ [4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5104202/ [5] https://www.frauenaerzte-im-netz.de/schwangerschaft-natal/stillen/ernaehrung-der-mutter-waehrend-der-stillzeit/ [6] https://pubmed.ncbi.nlm.nih.gov/26887903/ [7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6470702/ [8] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5273852/ [9] https://www.ncbi.nlm.nih.gov/books/NBK501898/ [10] https://www.ncbi.nlm.nih.gov/books/NBK441912/ [11] https://pubmed.ncbi.nlm.nih.gov/29393662/ [12] https://www.nature.com/articles/s41591-019-0480-9 [13] https://pubmed.ncbi.nlm.nih.gov/19759351/ [14] https://pubmed.ncbi.nlm.nih.gov/10796158/ [15] https://www.who.int/health-topics/breastfeeding [16] https://pubmed.ncbi.nlm.nih.gov/20807738/ [17] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579687/ [18] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4258846/ [19] https://pediatrics.aappublications.org/content/128/1/103 [20] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4025624/ [21] https://onlinelibrary.wiley.com/doi/full/10.1111/apt.14291 [22] https://academic.oup.com/ajcn/article/85/5/1436/4633161 [23] https://pubmed.ncbi.nlm.nih.gov/22978082/ [24] https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0122534 [25] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6400986/ [26] https://jamanetwork.com/journals/jamaoncology/article-abstract/2763398 [27] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2930900/

Stress. Almost all of us know the feeling. Originally not a negative thing, for many it has now developed into a chronic condition. But it doesn't have to be that way. We'll explain what stress is, what it can do to your body, and how the right nutrients can help you deal with it. What exactly is stress? As a natural defense system against danger, stress causes the release of certain hormones. These prepare your body to either avoid danger or confront it ("fight or flight").[1] In this process, the body produces larger amounts of cortisol, epinephrine - which you know as adrenaline - and norepinephrine. These substances then trigger the following reactions in the body:   increased blood pressure increased muscle readiness sweating alertness   These reactions serve to improve your ability to respond to a potentially dangerous or challenging situation. Norepinephrine and adrenaline also cause a faster heart rate. Environmental factors that trigger this reaction are called stressors. Examples include noises, aggressive behavior, a speeding car, scary moments in movies, or even a first date. Feelings of stress generally increase with the number of stressors. IT'S WORTH READING ON! AT THE END OF THE ARTICLE, WE'D LIKE TO MAKE YOU HAPPY WITH A VOUCHER! Types of Stress   1. Acute Stress Acute stress happens to everyone. It's the body's immediate reaction to a new and challenging situation. It's the kind of stress you might feel if you narrowly avoided a car accident. But even things you enjoy can cause acute stress. For example, the scary but still exciting feeling you get on a rollercoaster or while skiing down a steep mountain slope.   2. Episodic Acute Stress Episodic acute stress means you experience frequent episodes of acute stress. This can be the case, for example, if you are often anxious and worry about things you think might happen. You may feel that your life is chaotic and that you seem to be lurching from one crisis to the next.   3. Chronic Stress If you are exposed to a high level of stress over a longer period of time, it is chronic stress. Such continuous stress can have a negative impact on your health. For example, it can be the cause of the following diseases:   anxiety cardiovascular diseases depression high blood pressure a weakened immune system   A 2020 statistic from the insurance company Swiss Life shows that around 80 percent of German citizens suffer from one of the three forms of stress.[2]   The Effect of Stress on Your Body As mentioned, stress is not necessarily a bad thing. It helped our ancestors - the hunter-gatherers - survive, and it is still important today. It can be healthy if it helps to avoid an accident, meet a tight deadline, or keep a clear head in chaos. We all feel stressed sometimes, but what one person finds stressful is individual. An example of this is public speaking. Some love the thrill, others are paralyzed at the thought of it. But stress should only be temporary. Once you've overcome the fight-or-flight moment, your heart rate and breathing should slow down and your muscles should relax. After a short time, your body should return to its natural state without any lasting negative effects. Stress slows down some normal bodily functions. These include, for example, the functions of the digestive and immune systems. Because when stress occurs, the body concentrates its resources on breathing, blood flow, alertness, and preparing the muscles for sudden exertion. Under stress, the body reacts, for example, by:   an increase in pulse and blood pressure accelerated breathing slowing of the digestive system a decrease in immune activity muscle tension increased alertness   The response to different stressors determines the impact on general health. Some people may experience several triggers in a row or at once without leading to a severe stress reaction. Others may react more strongly to a single stressor. In this regard, the right nutrition and healthy sleep naturally play a crucial role for our nerves. A 2018 analysis of studies found a link between work-related stress and coronary heart disease. However, the authors could not confirm the exact mechanisms by which stress causes coronary heart disease.[3] Other studies have shown that people who perceive stress as negative for their health also have a higher risk of developing coronary heart disease than people who do not.[4] 7 Nutrients That Can Help Combat Stress Vitamins and minerals are important for many aspects, including, of course, mental performance and emotional health.[5] Certain nutrients, called antioxidants such as Vitamin A, Vitamin C, Vitamin E, and selenium, can help combat cell damage caused by free radicals.   1. B Vitamins The eight B vitamins, also known as the vitamin B complex in various combinations, can improve your mood and reduce your stress. They lower homocysteine levels or maintain a healthy level of this amino acid.[6] High homocysteine levels are linked to stress and an increased risk of various diseases, including heart disease, dementia, and colorectal cancer.[7] B vitamins play an important role in metabolism by converting ingested food into usable energy. They are also important for heart and brain health.[8] A review of 8 studies involving 1,292 people showed that taking multivitamin and mineral supplements improved various aspects of mood, including stress and anxiety.[9] In another 12-week study of 60 people suffering from work-related stress, those who took one of two forms of a vitamin B complex supplement experienced fewer work-related stress symptoms.[10] Vitamin B complex supplements are generally safe when taken according to dosage recommendations. They are also water-soluble, so the body excretes excess amounts in the urine.[11]   2. L-Theanine L-theanine is an amino acid found in green tea, for example. In addition to other health benefits, it is also credited with a relaxing effect. One study showed that taking 200 mg of L-theanine supplements could reduce stress measures, such as heart rate, when performing a mentally demanding task.[12] An analysis of 21 studies involving almost 68,000 subjects found that green tea consumption was associated with a reduction in anxiety and an improvement in memory and attention performance.[13] It was concluded that these effects were due to the synergistic effects of caffeine and L-theanine in the tea, because each of the ingredients had a weaker effect on its own. Another study with 34 people showed that 200 mg of L-theanine lowered the level of the stress hormone cortisol, which was released when coping with a stressful multitasking task.[14]   3. Magnesium Magnesium is a mineral involved in over 300 bodily processes, from nerve and muscle function to the synthesis of proteins and bones. So far, research suggests that magnesium may be helpful for people with mild anxiety. A review of 18 studies published in the journal Nutrients in May 2017 found that magnesium supplements can improve stress and anxiety. At the same time, however, it also pointed out that further research is needed before magnesium can be recognized as a stress reducer.[15]   4. Melatonin As a natural hormone, melatonin regulates the body's circadian rhythm - that is, the sleep-wake cycle. Hormone levels rise in the evening when it is dark and fall again in the increasing brightness of the morning. A meta-analysis of 19 studies with 1,683 participants suffering from primary sleep disorders - i.e., those not caused by another medical condition - showed a reduction in sleep onset latency with the administration of melatonin. In addition, overall sleep quality improved, and total sleep duration increased.[16] Another review of 7 studies involving 205 people investigated the effectiveness of melatonin in treating secondary sleep disorders, i.e., those caused by another condition such as stress or depression. The study showed that melatonin shortened sleep onset time and increased total sleep duration, but did not significantly affect sleep quality compared to a placebo.[17]   5. Kava Kava (Piper methysticum) is a tropical, evergreen shrub native to the islands of the South Pacific. It has long been consumed as a ceremonial drink. Studies suggest it can relieve anxiety due to its calming effects, but further research is needed. The plant contains active ingredients called kavalactones, whose stress-reducing properties have been studied. Kava can be taken as a tea, capsule, powder, or in liquid form. Its use appears to be safe when taken for 4 to 8 weeks at a daily dose of 120-280 mg of kavalactones.[18] It is believed that kavalactones inhibit the breakdown of gamma-aminobutyric acid (GABA), a neurotransmitter that reduces the activity of the nervous system, thus having a calming effect. This can help alleviate feelings of anxiety and stress.[19]   6. Ashwagandha Ashwagandha, also known as winter cherry, is a traditional plant in Ayurvedic botany. Its root has been valued for centuries and is associated with concepts such as inner harmony, natural balance, and conscious evening routines. For high-quality ashwagandha extracts, the plant part used, extraction method, and standardization are particularly important. The branded raw material KSM-66 represents a certified organic full-spectrum extract from 100% ashwagandha root. The gentle water extraction process avoids alcohol and synthetic solvents and is intended to reflect the natural composition of the root as broadly as possible. A standardized composition, for example with 500 mg ashwagandha extract and 25 mg withanolides per capsule, combines the traditional use of the root with a modern, transparent, and coordinated dosage form. These details refer exclusively to tradition, raw material quality, and composition.   7. Rhodiola Rosea Rhodiola rosea (Rhodiola rosea) is a herb that grows in various regions in Russia and Asia. It is used to combat stress and is said to help with fatigue, depression, and anxiety. The adaptogenic properties of Rhodiola are linked to two powerful active ingredients in the herb - rosavin and salidroside.[20] An eight-week study of 100 people suffering from chronic fatigue symptoms such as poor sleep quality and impaired short-term memory and concentration showed that taking 400 mg of Rhodiola extract daily improved symptoms after just one week.[21] Rhodiola rosea is well tolerated and safe.[22]   Conclusion: Calm Can Come with Food Many factors, such as work, money, health, or relationships, can cause stress. However, there are several nutrients or supplements that have been linked to reducing stress symptoms, including Rhodiola rosea, melatonin, and ashwagandha. L-theanine, B-complex vitamins, and kava can also help increase the body's resilience to stressors.   AS PROMISED, HERE'S A 10% VOUCHER FOR OUR Vitamin B Complex Forte and Magnesium. SIMPLY COPY THE CODE RELAX+V10 AND ENTER IT AT CHECKOUT.  Click here to SHOP   [1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3056281/ [2] https://www.swisslife.de/ueber-swiss-life/presse/pressemitteilungen/newsfeed/2020/11-18.html [3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6015274/ [4] https://academic.oup.com/eurheartj/article/34/34/2697/617400 [5] https://pubmed.ncbi.nlm.nih.gov/23362497/ [6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4290459/ [7] https://pubmed.ncbi.nlm.nih.gov/18425703/ [8] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772032/ [9] https://pubmed.ncbi.nlm.nih.gov/23362497/ [10] https://pubmed.ncbi.nlm.nih.gov/21905094/ [11] https://pubmed.ncbi.nlm.nih.gov/28716455/ [12] https://pubmed.ncbi.nlm.nih.gov/31758301/ [13] https://pubmed.ncbi.nlm.nih.gov/31758301/ [14] https://pubmed.ncbi.nlm.nih.gov/26797633/ [15] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5452159/ [16] https://pubmed.ncbi.nlm.nih.gov/23691095/ [17] https://pubmed.ncbi.nlm.nih.gov/29908879/ [18] https://pubmed.ncbi.nlm.nih.gov/29641222/ [19] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4917254/ [20] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3541197/ [21] https://pubmed.ncbi.nlm.nih.gov/28219059/[22] https://pubmed.ncbi.nlm.nih.gov/20378318/

Maybe you know this mysterious term from advertising and have wondered what it is all about. Why this alleged miracle substance - coenzyme Q10 - should also be relevant for you. We will lift the veil and explain to you in this article what Q10 actually is. is how it helps your health and why your body would simply stop functioning without this connection. What exactly is Q10? One substance, many names: Q10 is also known as ubiquinone (from the Latin ubique = everywhere), coenzyme Q10, UQ or ubiquinone-10. So don't be confused if you read several names for one and the same substance in this article. But regardless of what you call it, it is always a fat-soluble molecule that is structurally similar to vitamin K or vitamin E. Our body produces Q10 from the amino acids phenylalanine and tyrosine and stores it in the mitochondria of cells - especially those of the heart, lungs or liver. However, the prerequisite is that the organism has sufficient amounts of B vitamins and vitamin E available. There it is used to generate energy. Another advantage of ubiquinone-10: It acts as an antioxidant in the body. Harmful oxygen compounds - so-called free radicals - therefore have less chance of causing cell damage. However, the body produces less and less Q10 as we age, so supplementation makes sense. There are studies that even suggest a connection between low Q10 levels and diseases such as diabetes, cancer or brain disorders. In our diet, Q10 is found primarily in animal products. Fish, eggs, meat and poultry contain high amounts of this compound, while plant-based foods - with exceptions - generally have a lower coenzyme Q10 content. IT'S WORTH READING! AT THE END OF THE ARTICLE WE HAVE PROVIDED YOU A VOUCHER CODE. Possible health benefits of Q10 Regardless of all the claims, advertisements and myths that can be found online about Q10, there are also many results that are scientifically valid. Here are some of them: It could play a role in cancer prevention You may know that oxidative stress is toxic to your body in the long term. It impairs the function of cells, damages them and, in the worst case, paves the way for more serious diseases such as cancer. This is where the effect of ubiquinone could come into play: it protects against oxidative stress and promotes cellular energy production. A study from 1997 observed that lower Q10 levels appear to be associated with a 53.3 percent higher risk of cancer. Ubiquinone-10 could reduce your headaches Everyone who suffers from them fears them: migraines! They are triggered by many factors. One reason could be, for example, errors in the functioning of the mitochondria, which leads to increased calcium uptake by the cells and a higher production of free radicals - while at the same time reducing the production of antioxidants. According to a placebo-controlled study by the University of Zurich, Q10 in its liquid form could be a preventive option for migraines. Another study published in the Journal of Headache and Pain showed the effectiveness of a three-way combination of coenzyme Q10, vitamin B2 and high-dose magnesium. Coenzyme Q10 could protect against heart failure Heart weakness or insufficiency can be the result of high blood pressure and other diseases of the cardiovascular system, which can lead to inflammation and damage to the arteries and veins. A 2014 study with 420 participants suggests that symptoms of heart failure may be reduced after two years of treatment with Q10. Ubiquinone-10 could help with diabetes Coenzyme Q10 could be a ray of hope for some diabetics: it is believed that it could improve insulin sensitivity and regulate blood sugar levels. A randomized, double-blind study involving people with type 2 diabetes over 12 weeks showed that taking coenzyme Q10 was associated with lower fasting blood sugar levels and a reduction in average blood sugar levels during this period. Ubiquinone may be good for the brain and lungs Of all the organs, the lungs are undoubtedly the ones that come into contact with oxygen the most on a daily basis. This naturally makes them very susceptible to oxidative damage of all kinds. A low Q10 level, in combination with oxidative damage, is suspected of leading to diseases such as asthma or chronic obstructive pulmonary disease (COPD). Our brain is also very susceptible to oxidative damage due to its high fatty acid content and high oxygen demand. This can impair memory, cognition and physical functions. It is possible that the properties of coenzyme Q10 could reduce these harmful compounds and thus contribute to slowing down Alzheimer's disease, for example. Q10 could help keep skin young Is the advertising really right? Could Q10 really keep the skin young? As the body's largest organ and barrier to the outside world, our skin is constantly exposed to harmful influences. And these naturally contribute to aging. In addition to internal factors, such as cell damage, there are also external factors, especially UV radiation. A 2015 study suggests that applying Q10 directly to the skin could reduce damage and increase energy production in skin cells - and thus antioxidant protection. Side effects and interactions of Q10 In general, dietary supplements containing coenzyme Q10 are well tolerated. If side effects do occur, they are usually only mild. Dizziness, headaches, digestive problems or sensitivity to light are just a few examples. As far as interactions with other medications are concerned, the influence of Q10 on cholesterol-lowering statins - and vice versa - is the most important. Statins are medications that lower cholesterol in the blood serum by inhibiting a specific enzyme. Studies have found significant decreases of up to 50 percent in Q10 during and after treatment with statins. However, results from another study showed that treatment with Q10 did not reduce muscle pain in people who were also taking statins to control their cholesterol levels. Dosage: How much Q10 should you take? Unlike other substances, our body is not able to store coenzyme Q10 well. This is one of the reasons why long-term intake is recommended. The typical daily dose for someone who wants to increase coenzyme Q10 levels is 100 to 200 mg. To ensure that you are getting a product that is not only free of toxic extraction residues, gelling agents such as carrageenan and nanoparticles, but also does not contain sweeteners such as aspartame, dextrose or sugar substitutes, you should look for the highest quality coenzyme Q10 capsules . You can also be sure that the ubiquinone content is correspondingly high. Conclusion: Q10 - Not mysterious at all, but important for the body Coenzyme Q10 is a substance without which nothing in the body would function. It is used in all cells of the body to generate energy. A deficiency in this substance can lead to a number of serious illnesses. Although it can be absorbed through many foods and is produced by the body itself, supplementation may be necessary in some circumstances. However, one should be aware of interactions with different medications. AS PROMISED, YOU WILL RECEIVE A 10% VOUCHER FOR OUR COENZYME Q10 . SIMPLY COPY THE CODE Q10+V10 AND ENTER IT AT CHECKOUT. 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Especially before and during pregnancy, your own lifestyle is crucial because it naturally also influences the growing baby. Some couples are often not aware of this. We present the nutrients that the expectant mother and the baby in her belly need and say whether and which nutritional supplements are really necessary. General recommendations A balanced diet, physical activity, good sleep and a generally healthy lifestyle are important for fertility in general and especially for pregnancy. The following tips - aimed at the expectant mother - can be a first guide when a couple is expecting a child: Eat fiber-rich foods Drink enough fluids (preferably water) Talk to your doctor about healthy weight gain during pregnancy Avoid raw or undercooked fish, soft cheese, undercooked meat and of course alcohol Make foods rich in protein, iron, calcium and folic acid a main part of your diet during pregnancy Supplement important nutrients - in consultation with your doctor Stay away from nicotine and cigarettes Exercise moderately during pregnancy Vegetarian or vegan diet - a problem? Opinions are divided on how healthy a vegetarian or even vegan diet is during pregnancy. Does the unborn child need substances from animal products? The DGE considers a vegan diet to be completely unsuitable during pregnancy. In their view, a possible lack of iron, vitamins B12 and D3, as well as a lack of calcium pose health risks for the child. On the other hand, the American Dietetic Association (ADA) and the Dietitians of Canada (DC) are of the opinion that a well-planned vegetarian or vegan diet is fine during pregnancy, provided that regular nutritional supplements are taken to compensate for any possible nutrient deficiencies. In any case, you should avoid malnutrition during your pregnancy, no matter what your diet is. The risks for your baby are high. Talk to your gynecologist about what you eat. Together you can decide which path is best for you. Should I supplement? And if so, with what? A balanced diet is the basis for a good pregnancy and healthy development of the unborn child. However, it may be advisable to supplement certain nutrients, such as folic acid. Here is an overview of vitamins and minerals that are particularly important for you during pregnancy. Folic acid Vitamin B9 plays an important role in cell division and is involved in many growth and development processes in the organism. Folic acid is the industrially synthesized form of the vitamin, while folate is the umbrella term for all compounds of this water-soluble vitamin. In fact, folic acid is one of the nutrients with which Germans are not adequately supplied, according to the Federal Institute for Risk Assessment (BfR). [1] For women who want to have children, it is recommended that they take 400 micrograms (μg) of folic acid per day in addition to their diet through supplements, starting 4 weeks before the planned conception. If the time period is shorter, the dose should be increased to 800 μg. [2] One effect of higher vitamin B9 levels in the body is, for example, the reduced risk of neural tube defects. [3] iodine During pregnancy, the need for iodine increases. This is due to the higher basal metabolic rate in the mother's body, the larger distribution area of ​​the nutrient and the increased renal elimination, an increased excretion of predominantly water-soluble substances via the kidneys. Since Germany is considered a country in which iodine deficiency is very common according to the Federal Ministry of Food and Agriculture (BMEL), supplementation is advisable for pregnant women. [4] It is recommended to take 230 - 260 μg of iodine daily. [5] If you supplement iodine, you must also ensure you have a good supply of selenium . Otherwise, iodine can cause oxidative stress. iron Iron is important for the growth and development of the child's brain. During pregnancy, the amount of blood in the woman's body increases, so she needs more iron for herself and her growing baby. About 27 mg of iron per day is recommended. [6] Red meat is considered the most important source of iron. But there are also some meatless sources of iron. These include, for example, Apricots millet Beetroot Whole grain products Legumes Docosahexaenoic acid (DHA) This polyunsaturated fatty acid, which belongs to the class of omega-3 fatty acids, is important for the development of the brain and vision of the unborn baby. As a semi-essential fatty acid, it must be ingested with food. [7] If you don't often eat sea fish, you should take a supplement that contains long-chain omega-3 fatty acids. Randomized controlled trials have shown that one of the health benefits of DHA is a significant reduction in the risk of preterm birth. [8] calcium Calcium during pregnancy may reduce the risk of preeclampsia, a serious condition that causes a sudden increase in blood pressure. [9] If there is a deficiency, the calcium in the mother's bones can be used to build the baby's bones. In the worst case, this can lead to brittle bones (osteoporosis) in the expectant mother. [10] Pregnant adults should consume 1000 mg of calcium per day. Pregnant teenagers (14-18 years) need about 1300 mg of calcium per day. [11] Vitamin D Vitamin D helps calcium build the baby's bones and teeth. Most experts agree that it is safe for pregnant women with vitamin D deficiency to take up to 2000 international units (IU) per day in the form of vitamin D supplements. [12] However, only a small amount of vitamin D is absorbed through food. [13] If you don't spend much time in the sun, for example because your skin type doesn't allow it, then your body can't produce enough of it in your skin. These foods are spot on! Whole grains Whole grains are packed with fiber, vitamins and plant compounds, so try oats, quinoa , brown rice or barley instead of white bread, pasta and white rice. Some whole grains, such as oats and quinoa, also contain a decent amount of protein, in addition to nutrients such as B vitamins, fiber, and magnesium . [14] Lean meat and proteins Lean beef, pork and chicken are excellent sources of high-quality protein. Beef and pork are also rich in iron, choline and B vitamins, which you need in larger quantities during pregnancy. Low iron levels during early and mid-pregnancy can lead to iron deficiency anemia, which increases the risk of low birth weight and other complications. [15] Eggs Eggs are an incredible food because they contain almost all nutrients. One large egg contains about 80 Kcal, high-quality protein, fat and many vitamins and minerals. They are also a great source of choline, an important nutrient during pregnancy. It supports the baby's brain development and helps prevent developmental disorders of the brain and spine. A single whole egg contains about 147 mg of choline, bringing you closer to the recommended daily intake of 450 mg during pregnancy. [16] Dairy products During pregnancy, you need to consume extra protein and calcium to meet the needs of your growing baby. Dairy products contain two types of high-quality protein: casein and whey. They are the best dietary source of calcium and provide large amounts of phosphorus, B vitamins, magnesium and zinc . Some varieties also contain probiotic bacteria that support gut health . [17] Avocado Avocados are high in monounsaturated fats, which gives them a buttery, rich taste - perfect for adding depth and creaminess to a dish. They are also rich in fiber, B vitamins (especially folate), vitamin K , potassium, copper , vitamin E and vitamin C. The healthy fats help build your little one's skin, brain and tissues, and folic acid can help prevent developmental disorders of the spine, such as spina bifida. Potassium may also help relieve leg cramps, a side effect of pregnancy for some women. In fact, avocados contain more potassium than bananas. [18] Legumes This group of foods includes lentils, peas, beans, chickpeas, soybeans and peanuts. Legumes are great plant-based sources of fiber, protein, iron, folate and calcium - all things the body needs more of during pregnancy. Pulses are also generally very high in fiber, so if you haven't already done so, you should make pulses a regular part of your diet. Fish Fish is rich in essential omega-3 fatty acids , which have many important functions. Additionally, fish is one of the few natural sources of vitamin D , which is important for bone health and immune function. Berries Berries contain significantly less sugar than other fruits. Berries also contain many good things like vitamin C , fiber and antioxidants . They also have a relatively low glycemic index, so they shouldn't cause major spikes in blood sugar and are also recommended for type 2 diabetes. [19] They're also a great snack that offers plenty of flavor and nutrients, but is relatively low in calories. Some of the best berries to eat during pregnancy include blueberries, raspberries, goji berries, strawberries, and acai berries. Conclusion: During pregnancy there is an increased need for certain nutrients Nothing beats a balanced, healthy diet combined with the right amount of exercise. This is especially true during pregnancy, when you have to think about your unborn child. The right nutritional supplements will help you cover all the important nutrients for you and your baby. However, you should always consult your doctor about dosage, safety, and possible risks and benefits. In this article we will show you how you can positively influence your fertility. There is also a small gift waiting for you there! To the article. [1] https://www.bfr.bund.de/de/presseinformation/2005/30/folsaeurebedarf_in_deutschland_ist_unzureichend-6844.html [2] https://pubmed.ncbi.nlm.nih.gov/28542653/ [3] https://pubmed.ncbi.nlm.nih.gov/22102928/ [4] https://www.bmel.de/DE/themen/ernaehrung/gesunde-ernaehrung/degs-jod-studie.html [5] https://www.bfr.bund.de/cm/350/jod-folat-folsaeure-und-schwangerschaft.pdf [6] https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/ [7] https://pubmed.ncbi.nlm.nih.gov/32918470/ [8] https://pubmed.ncbi.nlm.nih.gov/27637340/ [9] https://www.cochrane.org/CD001059/PREG_calcium-supplementation-during-pregnancy-preventing-blood-pressure-disorders-and-related-problems [10] https://pubmed.ncbi.nlm.nih.gov/22747842/ [11] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5561751/ [12] https://www.acog.org/clinical/clinical-guidance/committee-opinion/articles/2011/07/vitamin-d-screening-and-supplementation-during-pregnancy?utm_source=redirect&utm_medium=web&utm_campaign=int [13] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1435950/ [14] https://pubmed.ncbi.nlm.nih.gov/12740067/ [15] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4375689/ [16] https://ods.od.nih.gov/factsheets/Choline-HealthProfessional/ [17] https://pubmed.ncbi.nlm.nih.gov/29425071/ [18] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3664913/ [19] https://pubmed.ncbi.nlm.nih.gov/20978741/

For couples who want to have children, the diagnosis of infertility feels like a death blow. But there is hope, because nowadays there are various options available to still have children. In this article, we explain what you can do to increase your fertility. Infertility is not always infertility There are precise definitions of when someone is considered infertile. In its fact sheet, the World Health Organization (WHO) states that a couple who does not become pregnant after 12 months of regular and unprotected sex at the time of ovulation is considered infertile. In fact, in 40 percent of these cases the cause lies with the woman. In 40 percent of cases the cause lies with the man, and in 20 percent of cases the cause lies with both partners. From a medical point of view, a distinction is made between primary and secondary sterility. Primary means that a woman has never become pregnant - despite unprotected sex - or the man has never fathered a child. Secondary sterility is when no second pregnancy occurs after a previous pregnancy. According to the Federal Ministry for Family Affairs, Senior Citizens, Women and Youth (BMFSFJ), “almost one in ten couples in Germany between the ages of 25 and 59 are involuntarily childless.” But what are the causes for both sexes?   IT'S WORTH READING! AT THE END OF THE ARTICLE WE HAVE PROVIDED YOU A VOUCHER CODE.   The possible influences on female fertility Female sterility can have various causes. Only a doctor can determine exactly which circumstances apply in each individual case. In general, however, the following factors have a major influence on fertility: Age. From the mid-30s onwards, fertility begins to decline naturally. Nicotine addiction increases the risk of infertility (not only for women) and may undermine the success of fertility treatment. A Danish cohort study from 2016 showed that excessive alcohol consumption negatively affects female fertility. Diet. A lack of iron , zinc , vitamin B12 and folic acid can reduce fertility. Women who follow a strict vegan diet in particular should ensure they have an adequate supply of these nutrients. If the ovaries are not functioning properly, as occurs in polycystic ovary syndrome (PCOS), ovulation may not occur. This makes natural pregnancy almost impossible. A Swedish study from 2011 seems to confirm this. In addition to these factors, obesity, poor egg quality or drug use can also have a negative impact on female fertility. The possible influences on male fertility A man's fertility depends primarily on the quality of his sperm. If one of the following three circumstances applies, fertilization is almost impossible: Low sperm count. If the number of sperm in an ejaculation is less than 15 million, conception is very unlikely to occur. Low sperm motility. The motility of sperm is a crucial factor in fertilizing the egg. If they do not swim well and do not reach the egg, fertilization does not occur. Abnormal sperm. If the sperm have an unusual shape (morphology) that makes it difficult for them to move, fertilization of the egg becomes almost impossible. But what influences are responsible for sperm quality? Age. From the age of 40, male fertility begins to decline. Excessive alcohol consumption could reduce male fertility. Moderator Alcohol consumption of no more than 250 grams per week, however, has no negative impact on sperm quality. A study with 8,000 participants even showed higher testosterone levels in men who drank moderately than in those who hardly drank any alcohol. Overheated testicles. Often unnoticed, the ambient temperature affects the testicles. Reasons can be tight clothing, working in hot environments, sauna visits or undescended testicles. Anabolic steroids. Long-term use of this substance, which is so popular among strength athletes and bodybuilders, can massively reduce the number and mobility of sperm. In addition, hormonal imbalance, radiation or psychological stress can have an impact on male fertility. Now that we have seen which factors can influence male and female fertility, the question arises: What can you do to increase your own fertility? Ways and means to increase fertility Relax! A 2018 study shows that stress and fertility are linked. Trying to get pregnant can put a lot of pressure on a couple. This naturally increases the stress level, but on the other hand means that the chances of getting pregnant decrease. A vicious circle? No. This realization has something positive about it, especially for couples whose infertility is stress-related. In some cases, simple relaxation techniques, reducing stress or a relaxing vacation can help to increase the chances of conception. Pay attention to fatty acids Healthy fats are important for physical well-being in general and for fertility in particular. The situation is different with trans fats: These unsaturated fatty acids, which are created during the industrial hardening of originally healthy vegetable oil, are associated with an increased risk of ovarian infertility due to their negative effects on insulin sensitivity. So keep an eye on your daily fat intake. Maintain a healthy weight Did you know that your weight is one of the most influential factors when it comes to your fertility? An article published in the journal Frontiers in Endocrinology shows that women with a BMI over 25 often have difficulty getting pregnant. The same applies to women with a BMI below 19: they are similarly likely to suffer from infertility. A study published in 2018 in the Journal of Endocrinology establishes a clear link between obesity, impaired egg development, lack of ovulation and menstrual irregularities. Pay attention to your nutrients Vitamins and minerals such as zinc and B vitamins play a particularly important role in conception and pregnancy. Women who are unable to conceive often have a deficiency in important nutrients such as selenium , vitamins B6, B12 and vitamin D , as well as folic acid. The German Nutrition Society, for example, recommends taking 400 μg of folic acid per day in the form of a dietary supplement for women who want to become pregnant. Because a deficiency in folic acid during pregnancy can potentially lead to malformations in the developing embryo, this nutrient is often found at the top of the recommended nutritional list for pregnant women. Fight oxidative stress Antioxidants like zinc mentioned above can improve fertility in both men and women. They do this by fighting free radicals in the body that could otherwise damage eggs or sperm. You can find antioxidants in foods such as fruits, vegetables, nuts and grains, which are packed with vitamins C and E, folic acid, beta-carotene and lutein, for example. Of course, regardless of whether you want to have children or not, it always makes sense to include more of these healthy nutrients and foods in your daily diet. Keep moving We don't want to go into the whole litany of how healthy exercise is for you, don't worry. We all know that's true. But moderate exercise also has a big impact on your fertility, did you know that? This is especially true if you are overweight, as a 2017 study showed. In particular, women whose infertility is due to PCOS (polycystic ovary syndrome) or obesity experienced increased fertility with decreasing body weight. Of course, on the other hand, you shouldn't overdo it so that you don't put yourself under stress when it comes to sport and exercise. 30 to 60 minutes a day is okay, but more than 60 minutes can have a negative effect on your fertility. Maintain a healthy gut Admittedly, when it comes to fertility, the intestines are not the first thing that comes to mind. But they actually have a huge impact on our health. Did you know, for example, that the intestinal flora influences your hormone production and therefore has an impact on your fertility? For example, if there is an imbalance in the intestine - a so-called dysbiosis - the release of an enzyme that plays a role in estrogen metabolism can be disrupted. The possible consequences: obesity, PCOS or metabolic syndrome. This is suggested by the results of a study published in the Journal of Clinical Biochemistry and Nutrition . For the sake of your intestinal health, you should avoid sugar, processed foods, white flour and bad fats. Conclusion: Infertility is not the end If you are diagnosed with infertility, your dream of having your own child does not have to be over. Positive changes to your lifestyle, combined with less stress and an improved diet, can help in many cases. When in doubt, dietary supplements can help compensate for critical nutrient deficiencies and increase fertility.   AS PROMISED, YOU WILL RECEIVE A 10% VOUCHER ON OUR Zinc , Selenium tablets , Liquid Vitamin D , Vitamin D capsules , Vitamin C and Vitamin B complex forte . SIMPLY COPY THE CODE WUNSCH+V10 AND ENTER IT AT CHECKOUT. Click here to SHOP   [1] https://www.who.int/news-room/fact-sheets/detail/infertility [2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4691969/ [3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4691969/ [4] https://www.acog.org/womens-health/faqs/having-a-baby-after-age-35-how-aging-affects-fertility-and-pregnancy [5] https://www.bmj.com/content/354/bmj.i4262 [6] https://pubmed.ncbi.nlm.nih.gov/28661897/ [7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4642490/ [8] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3017326/ [9] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4691969/ [10] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3255409/ [11] https://pubmed.ncbi.nlm.nih.gov/21682835/ [12] https://pubmed.ncbi.nlm.nih.gov/24054934/ [13] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6016043/ [14] https://www.sciencedirect.com/science/article/abs/pii/S1090513806000274 [15] https://pubmed.ncbi.nlm.nih.gov/29946210/ [16] https://hms.harvard.edu/news/trans-fats-may-raise-risk-infertility [17] https://pubmed.ncbi.nlm.nih.gov/29383942/ [18] https://www.frontiersin.org/articles/10.3389/fendo.2019.00346/full [19] https://joe.bioscientifica.com/view/journals/joe/239/3/JOE-18-0199.xml [20] https://pubmed.ncbi.nlm.nih.gov/17099205/ [21] https://pubmed.ncbi.nlm.nih.gov/31040736/ [22] https://pubmed.ncbi.nlm.nih.gov/26081493/ [23] https://www.dge.de/ernaehrungspraxis/bevoelkerungsgruppen/schwangere-stillende/handlungsommen-zur-ernaehrung-in-der-schwangerschaft/ [24] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2366795/ [25] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6480978/ [26] https://academic.oup.com/biolreprod/article/87/4/101,%201-8/2514205 [27] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2744625/ [28] https://www.nature.com/articles/1602904?utm_medium=affiliate&utm_source=commission_junction&utm_campaign=3_nsn6445_deeplink_PID100090071&utm_content=deeplink [29] https://pubmed.ncbi.nlm.nih.gov/28961722/ [30] https://pubmed.ncbi.nlm.nih.gov/28035585/ [31] https://pubmed.ncbi.nlm.nih.gov/31577927/ [32] https://pubmed.ncbi.nlm.nih.gov/31636122/ [33] https://pubmed.ncbi.nlm.nih.gov/28532414/ [34] https://www.pnas.org/content/116/1/233

Healthy sleep, sufficient exercise and a balanced diet are the foundations on which your energy levels rest. However, due to various circumstances, it is not always possible to keep these three areas in balance. Can vitamins and nutritional supplements perhaps help? We will show you which factors influence your daytime tiredness and give you the answer to this question. But first let’s look at other reasons that could be responsible for your daytime fatigue. IT'S WORTH READING! AT THE END OF THE ARTICLE WE HAVE PROVIDED YOU A VOUCHER CODE. 6 possible causes for your tiredness The answer to why you are so tired and worn out during the day cannot always be explained by a lack of sleep or a night of partying. Let's look at various reasons that could be to blame for why you are so exhausted during the day: 1. Lack of sleep and sleep disorders Sleep deprivation and sleep disorders are more common than you might think. Of course, most of us know that the recommended amount of sleep is seven or more hours per night, as recommended by the American Academy of Sleep Medicine, for example. [1] Of course, this doesn't work every night. But apparently it doesn't have to: A 1992 research paper, first published in the Journal of Sleep Research , shows that sleep can also occur in partial periods. This is called polyphasic sleep. [2] But no matter how you sleep, whether monophasic or multiphasic: If your body does not get the amount it needs over a long period of time, you will sooner or later suffer from sleep deprivation, with consequences for your physical and mental performance as well as your general health. However, there are ways and means to improve your sleep . This assumes, of course, that your lack of sleep does not have a serious medical background, such as sleep apnea. Around two to three percent of the adult population suffer from sleep apnea. The airways narrow, which leads to breathing pauses, the latent feeling of suffocation when entering the REM phase and, of course, daytime fatigue, reduced performance and concentration. Sleep apnea also has a major impact on organ health and can lead to heart attacks or strokes. [3] 2. Diabetes Constant tiredness is considered a symptom of diabetes, among other things. Your blood sugar level is permanently elevated because your body cells hardly or no longer respond to insulin. This increased blood sugar level can impair concentration and make you tired and more irritable, also known as “diabetes burnout.” [4] In any case, you should investigate any unexplained, persistent fatigue, as it can also be a symptom of other, more serious conditions, such as cancer or cardiovascular disease. [5] 3. Sedentary lifestyle and obesity Winston Churchill's oft-quoted statement "No sports" should not be a guide for you. Our bodies are designed for movement. However, our modern lifestyle often puts a stop to this fact: sitting for hours at a desk, in the car, on the train or on the sofa has led to us suffering from a variety of illnesses and symptoms. Exhaustion and tiredness are among them. A 2014 study published in the peer-reviewed journal Medicine & Science in Sports & Exercise (MSSE) examined the extent to which an inactive and sedentary lifestyle affects the feeling of fatigue in women. The result: the women who spent less time sitting had significantly lower levels of fatigue. This suggests that increased physical activity leads to more energy and vitality. [6] Obesity is another factor that plays a role in tiredness and exhaustion. According to the Professional Association of Pediatricians, “ even minimal exertion can lead to an overload of the cardiovascular system, which manifests itself in shortness of breath (dyspnea), rapid pulse, sweating and rapid exhaustion .” [7] The more weight you carry around, the harder your body has to work. And of course that makes you tired. 4. Vitamin deficiency Nutrient deficiencies could be another reason for your constant tiredness. These may include low levels of vitamin D , vitamin B-12 , iron , magnesium or potassium . One countermeasure is to switch to a balanced, nutrient-rich diet that provides all the important vitamins and minerals. Taking nutritional supplements can also be useful if you are unable to get certain nutrients through your diet and need to compensate for a nutrient deficiency . 5. Stress The list of illnesses that can occur as a result of chronic stress is long: stomach problems, headaches, muscle tension, loss of libido and, of course, fatigue are just a few of them. Originally, stress was the trigger that put our ancestors into a "flight or fight" mode. Unfortunately, this is still the case for us today. But instead of reducing the cortisol and adrenaline released by stress by running away or fighting, we simply swallow our fear or anger. In small doses, this is relatively harmless. However, in the case of chronic or ongoing stress , it puts a strain on your body's resources and you feel permanently exhausted. [8] 6. Depression What may seem completely absurd to you at first glance may actually be true. Depression is a creeping illness that your partner may notice in you sooner than you do. This mental illness is coupled with a loss of energy and drive, which manifests itself in constant exhaustion and tiredness. This can lead to those affected having massive problems even getting out of bed in the morning. [9] 6 nutrients that can give you strength and energy   Now that you've learned a few reasons that could be responsible for your fatigue, the question naturally arises: what can you do? In addition to working on the causes listed above, there are some nutrients that can help you become fitter and more alert. 1.CoQ10 Coenzyme Q10 (CoQ10 or Q10 for short) is a fat-soluble molecule and antioxidant that is produced naturally by the body. It is important for energy production in cells. If there is not enough Q10 available, the deficiency can contribute to fatigue. Unfortunately, the production of this vitaminoid decreases with age, so supplementation could make sense. [10] 2. B vitamins A deficiency in B vitamins can lead to fatigue or, in the worst case, anemia, as shown by a study by the Brain, Performance and Nutrition Research Centre at Northumbria University Newcastle. [11] People who follow a strictly vegan or vegetarian diet should pay particular attention to a potential deficiency, especially in vitamin B12. 3. Vitamin C There is some evidence that vitamin C may help reduce tiredness and fatigue. A 2012 Korean study published in Nutrition Journal suggests that vitamin C supplementation may reduce fatigue. [12] 4. Vitamin D Can you believe it? Around 50 percent of the population worldwide suffers from vitamin D deficiency, according to a study published in the Journal of Pharmacology & Pharmacotherapeutics . [13] Around 80 to 90 percent is produced through the skin - the rest is absorbed through food. A lack of vitamin D is actually linked to depression. In a Norwegian study, the symptoms of test participants suffering from depression decreased significantly after regular administration of the vitamin compared to the control group. [14] 5. Iron As an essential mineral , iron is necessary to ensure the proper functioning of body cells. Iron deficiency is also the main cause of anemia, which is caused by a lack of the red blood pigment hemoglobin. Because hemoglobin is responsible for transporting oxygen from the lungs to the organs, a lack of iron can lead to lack of energy, exhaustion and fatigue, according to a study published in 2011 in the journal Therapeutic Advances in Gastroenterology . [15] 6. Magnesium Magnesium is one of the most abundant minerals in the body. It is needed for more than 300 different biochemical reactions, including muscle and nerve function, blood sugar control, and energy production. [16] In a 2012 study published in the Journal of Research in Medical Sciences , insomnia and its associated symptoms improved after magnesium supplementation. [17] Conclusion: Vitamins & Co. help to increase energy There are various reasons for so-called daytime sleepiness, some of which can be eliminated by lifestyle changes, others have medical causes. In addition to a healthy diet and plenty of exercise, the vitamins and nutrients listed above can help boost energy levels and increase overall performance, so you feel less tired during the day. However, you should consult a doctor if you still do not feel any improvement after some time despite making lifestyle changes. AS PROMISED, YOU WILL RECEIVE A 10% VOUCHER ON OUR Coenzyme Q10 ,Magnesium , Vitamin C, Vitamin B complex , Vitamin B complex forte , Vitamin D liquid and Vitamin D capsules. SIMPLY COPY THE CODE ENERGY+V10 AND ENTER IT AT CHECKOUT. Click here to SHOP [1] https://aasm.org/seven-or-more-hours-of-sleep-per-night-a-health-necessity-for-adults/ [2] https://onlinelibrary.wiley.com/doi/10.1111/j.1365-2869.1992.tb00020.x [3] https://www.lungenaerzte-im-netz.de/krankenen/ Schlafstoerungen/was-ist- Schlafapnoe/ [4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6064586/ [5] https://www.krebsinformationsdienst.de/leben/fatigue/fatigue-index.php [6] https://pubmed.ncbi.nlm.nih.gov/23783259/ [7] https://www.kinderaerzte-im-netz.de/krankenen/ueberweight-fettsuchtadipositas/symptome-kranksbild/ [8] https://pubmed.ncbi.nlm.nih.gov/21774803/ [9] https://www.neurologen-und-psychiater-im-netz.org/psychiatrie-psychosomatik-psychotherapie/stoerungen-kranken/depressionen/kranksbild/ [10] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5807419/ [11] https://researchportal.northumbria.ac.uk/en/publications/b-vitamins-and-the-brain-mechanisms-dose-and-efficacya-review [12] https://link.springer.com/article/10.1186/1475-2891-11-7 [13] https://www.jpharmacol.com/article.asp?issn=0976-500X;year=2012;volume=3;issue=2;spage=118;epage=126;aulast=Nair;type=0 [14] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3356951/ [15] https://journals.sagepub.com/doi/pdf/10.1177/1756283X11398736 [16] https://flexikon.doccheck.com/de/Magnesium [17] https://pubmed.ncbi.nlm.nih.gov/23853635/

According to the German Medical Journal, around 6.2 million people nationwide are affected by depression every year. [1] This means that this illness is rightly considered a widespread disease. But what can be done - apart from medication and therapy - to combat this mental illness? What role does nutrition play, or more precisely, what role does the supply of vitamins and minerals play? We have examined the topic and will tell you whether and how vitamins can help those affected to fight depression. IT'S WORTH READING! AT THE END OF THE ARTICLE WE WOULD LIKE TO GIVE YOU A LITTLE JOY WITH A VOUCHER! Depressed? Or just in a bad mood? According to the German Medical Journal, around 6.2 million people nationwide are affected by depression every year. This means that this illness is rightly considered a widespread disease. [1] Depression is an illness in the medical sense that is anything but a temporary phase or a low mood. It is a serious mental illness that requires treatment because it massively influences the thoughts, feelings and actions of the affected person. [2] And as if that wasn't bad enough, depression can cause various bodily functions to malfunction, causing you to suffer even more. But when is the diagnosis of “depression” made? If at least two of three main symptoms with at least two accompanying secondary symptoms occur over a period of two weeks - or longer - then this is a mental illness. Even though celebrities in particular keep making headlines because of depression-induced suicide, there are now various ways to treat this illness. The website of the German Depression Help Foundation lists the three main symptoms - including additional symptoms: [3] Depressed mood Many sufferers report that they can no longer perceive their own feelings. They describe their inner self as “empty” and are often sad and depressed. They say they feel “petrified”. Lack of interest or joy Everything that was important is suddenly unimportant. Interest in things that were previously fun and brought joy has (almost) completely disappeared. This also applies to activities with your own family, hobbies or your favorite sport. Lack of motivation or increased fatigue It is particularly difficult for those affected to pull themselves together. There seems to be hardly any energy and even everyday things, such as shopping or brushing your teeth in the morning, seem like impossible tasks. This leads to a situation where at some point less and less is done because it is simply no longer manageable. In addition, there is usually a complete inability to make decisions even in the most mundane things of daily life. The difference between depression and being depressed is probably a little more obvious now, right? The chemistry in the head is no longer right Depression usually has not just one cause, but many different reasons. Genetic predisposition plays a role, as do psychosocial and neurobiological factors. [4] And like so many things in the body, moods and feelings are regulated by hormones, neurotransmitters and other chemical substances. In a depressive illness, these substances, among others, become unbalanced. One measure against this is the administration of antidepressants, which are intended to restore this balance. [5] It has now become established that nutrition - especially vitamins and minerals - could have a positive effect on the course and severity of this disease. The idea: nutrients influence our brain metabolism. Because different nutrients probably have a direct effect on the levels of dopamine, serotonin or noradrenaline, certain foods could have a positive influence on our brain chemistry. [6] So can diet be a step towards healing? Let's look at the role of vitamins and minerals in treating depression! Vitamins: The solution for those affected? It is now widely known that vitamins are vital for a healthy metabolism. The benefits of various vitamins, such as vitamin C , B vitamins , vitamin D and vitamin K , are also no longer a secret. However, their role in brain metabolism is less well known to most people. For example, vitamins B12 and C, together with folic acid, support the synthesis of dopamine and noradrenaline. For this reason, a possible undersupply of these nutrients could be linked to faulty brain metabolism and have a negative impact on one's mood. [7] Of course, vitamins are not a miracle cure for depression; an orange alone does not put you in a good mood. However, a healthy diet rich in vitamins can be a helpful basis for treating various illnesses. Time to take a closer look at vitamins and their effects: Different vitamins and their effects on depression Vitamins are not a miracle cure for depression or a cure for it. However, a healthy, vitamin-rich diet can be helpful as a fundamental part of treatment. The B vitamins First, we'll look at a whole group of vitamins, the water-soluble B vitamins. Do they play a role when it comes to depression? A study from the University of Pleven, published in the Journal of Biomedical and Clinical Research in 2017, concluded that people with a vitamin B12 deficiency are more likely to suffer from depression or anxiety. [8] As we mentioned above, serotonin is important. Among other things, this chemical compound regulates our sleep-wake cycle and has antidepressant properties. The vitamins niacin (B3), pyridoxine (B6) and folic acid (B9) are essential for its production. In addition to the synthesis of serotonin, vitamins cobalamin (B12) and B6 are also needed for the production of dopamine and GABA (gamma-aminobutyric acid, also written γ-aminobutyric acid ). GABA, another neurotransmitter, is said to have a calming effect on nerve cells, which is said to lead to less anxiety and stress. [9] Here is a list of other studies that link B vitamins to their effectiveness in treating depression: A 2015 study found a link between vitamin B12 and folic acid deficiency and an increased risk of depression. It also considered supplementation with nutritional supplements to reduce symptoms of depression in certain populations. [10] The results of a study published in the Open Neurology Journal in 2013 showed a possible effectiveness of vitamin B12 in combination with antidepressants in people suffering from major depressive disorder (MDD) [11] Researchers at Kyoto University found that depressive symptoms could be improved by vitamin B6 when given together with other nutrients - a form of vitamin B3 called nicotinamide and tryptophan . [12] An article in the German Medical Journal, which cites various studies, highlights the connection between a deficiency in vitamin B12 and depression. [13] Despite the extensive research in this area, the role that B vitamins actually play in mental health has not yet been conclusively clarified. Vitamin D The so-called “sunshine vitamin”, vitamin D , fulfils important functions in a large number of the body’s processes. These range from serotonin regulation to the protection of nerve cells and bone metabolism. [14] The vitamin also plays a role in the issue of depression. The results of a study published in the Indian Journal of Psychological Medicine in 2020 establish a link between people with depression and low or deficient levels of vitamin D. [15] In another study published in the Journal of Chemical Neuroanatomy in 2004, Australian researchers showed that adequate levels of vitamin D may be important in mental illnesses such as depression. They found that vitamin D receptors are located in the areas of the brain associated with depression. [16] But again, further research is needed before vitamin D can be recommended as a universal treatment for depression. Other supplements that can help with depression magnesium This mineral is essential for your body. Magnesium is involved in over 300 processes in the body, it is needed as a nutrient for cells, tissues and organs. But it may also benefit people suffering from depression and reduce their symptoms, as suggested by a 2011 Australian study. [17] Another randomized study from 2017 found that 126 patients suffering from mild to moderate depression were given 248 mg of magnesium daily for six weeks. The result: their symptoms improved significantly compared to the placebo group. [18] But even with magnesium, there is still not enough evidence to use it successfully in treatment. S-Adenosylmethionine Although you may never have heard these names, your body actually produces them in the amino acid metabolism. This sulfur-containing chemical compound, also called SAM or AdoMet, may play a role in treating depression. This is suggested by an analysis of eight studies published in 2020 on the Annals of General Psychiatry website. SAM appeared to improve symptoms of MDD, regardless of whether it was given alone or together with antidepressants. [19] So, getting enough vitamins and minerals is a promising approach when it comes to treating the symptoms of depression. But there are a few more things you can do besides taking medication to help you feel better. What else you can do Contact with fellow sufferers can help you to cope better with your illness. A first step would be to join a self-help group, for example. Even moderate exercise releases hormones in the body that can reduce symptoms of depression, so try to get some exercise - alone or in a group. The last thing you need is sleep problems. Lack of sleep can even contribute to your depression. So create a sleep schedule, pay attention to your sleep hygiene and give yourself enough rest. Seek help from family and friends. Speak openly about your illness. This is the only way to gain understanding and support. Conclusion: Vitamins are not miracle cures, but they are helpful Depression is a mental illness that affects millions of people worldwide. Although it is usually treated with medication and therapy, proper nutrition also plays an important role. Vitamins, especially those in the B group, have a major influence on brain chemistry and mood due to their role in the formation of substances such as noradrenaline, dopamine and serotonin. If you suffer from depression, it is a good idea to have tests carried out to see whether you are getting enough of the nutrients mentioned. If you think you are suffering from depression, you should consult a doctor or therapist immediately. AS PROMISED, YOU WILL RECEIVE A 10% VOUCHER ON THE FOLLOWING PRODUCTS: Vitamin B complex, Vitamin B complex forte, Vitamin D liquid, Vitamin D capsules, Vitamin D3/K2 liquid, Vitamin D3/K2 capsules, Magnesium SIMPLY COPY THE CODE VITAMIN+V10 AND ENTER IT AT CHECKOUT. Click here to shop [1] https://www.aerzteblatt.de/nachrichten/sw/depression [2] https://www.psych.mpg.de/840900/depression [3] https://www.deutsche-depressionshilfe.de/depression-infos-und-hilfe/was-ist-eine-depression/diagnose-der-depression [4] https://www.neurologen-und-psychiater-im-netz.org/psychiatrie-psychosomatik-psychotherapie/stoerungen-kranken/depressionen/ursachen/ [5] https://www.aerzteblatt.de/archiv/211336/Antidepressiva-Ungeahnte-effekte-der-therapie [6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7084175/ [7] https://pubmed.ncbi.nlm.nih.gov/15671130/ [8] https://www.sciendo.com/article/10.1515/jbcr-2017-0023 [9] https://www.ncbi.nlm.nih.gov/books/NBK107210/ [10] https://pubmed.ncbi.nlm.nih.gov/25644193/ [11] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3856388/ [12] https://pubmed.ncbi.nlm.nih.gov/31902864/ [13] https://www.aerzteblatt.de/archiv/61696/Ursachen-und-fruehzeitige-Diagnostik-von-Vitamin-B12-Mangel [14] https://www.rki.de/SharedDocs/FAQ/Vitamin_D/Vitamin_D_FAQ-Liste.html [15] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6970300/ [16] https://pubmed.ncbi.nlm.nih.gov/15589699/ [17] https://www.ncbi.nlm.nih.gov/books/NBK507265/ [18] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5487054/ [19] https://annals-general-psychiatry.biomedcentral.com/articles/10.1186/s12991-020-00298-z

Did you have trouble falling asleep again last night? Or did you wake up and want to get up, but then realize that it's only 2 a.m.? Do you feel exhausted and worn out even after many hours of sleep? Possible explanations could be poor sleep hygiene or even a lack of nutrients . In this article, we'll give you tips for better sleep. IT'S WORTH READING! AT THE END OF THE ARTICLE WE WOULD LIKE TO GIVE YOU A LITTLE JOY WITH A VOUCHER! Hygiene - Also important in terms of sleep Sleep hygiene is the term for the healthiest possible sleeping habits that help us to have a restful sleep and thus prevent or treat sleep disorders. Healthy sleep is important for physical and mental health - not least because our overall quality of life depends on the amount and quality of our sleep. [1] Your behavior during the day - not just before bed - affects how well you sleep at night. The drinks you drink, the food you eat, your schedule, your evening routine - all of these and more play a role in how well you sleep at night. Symptoms of sleep deprivation Lack of sleep can manifest itself in various ways, and not all of the signs always have to appear together. In addition to the most obvious symptom - tiredness - the following signs can indicate an existing, permanent sleep deficit: [2] Increased irritability Concentration problems Burning eyes Reduced sex drive Headache Feeling of exhaustion Shivering Microsleep Mood swings Effects of lack of sleep on the body Chronic sleep deprivation can affect several aspects of your health, including: Hormone balance . Inadequate sleep can affect hormone production, including the production of growth hormones and testosterone. It also causes the body to release additional stress hormones such as norepinephrine and cortisol. [3] The immune system . Sleep deprivation can make a person more susceptible to infections and respiratory diseases. [4] The brain . Lack of sleep affects the prefrontal cortex, which is responsible for logical thinking, as well as the amygdala, which deals with emotions. Lack of sleep can also make it harder for a person to form new memories. This can affect the ability to learn. [5] The cardiovascular system . Sleep helps the heart vessels to heal and rebuild and influences processes that maintain blood pressure and blood sugar levels. Too little sleep can increase the risk of cardiovascular disease. [6] Weight . Sleep can affect the hormones that control hunger and satiety. It can also trigger the release of insulin. Sleep disturbances can cause increased fat storage, changes in body weight, and a higher risk of type 2 diabetes. [7] How can I improve my sleep: habits and circumstances If you're having trouble sleeping, there are a number of things you can do during the day. We've listed 7 of them for you here. 1. Create an evening routine Having a consistent bedtime routine signals to your body that it's time to wind down. This can help you fall asleep faster. A 2009 study showed that introducing an evening routine in babies and toddlers led to improved sleep quality. [8] The routine should start about 30 to 60 minutes before bedtime. It can include anything that relaxes you: a warm bath, reading, writing in a journal, mindfulness exercises or meditation. However, you should avoid electronic devices such as cell phones or tablets. Researchers at the University of Manchester discovered that the light from electronic devices, regardless of the blue component of the light, can disturb our sleep. It is therefore best to avoid any screens before falling asleep and to pick up a book. [9] 2. Limit caffeine consumption The effects of caffeine can last up to 7 hours after consumption, meaning your afternoon cup of joe may be keeping you awake much longer than you'd like. Caffeine is a stimulant that can keep you awake. According to the Division of Sleep Medicine at Harvard Medical School, it can take six to eight hours for the effects of caffeine to wear off, so avoid drinking caffeinated beverages like coffee or soda in the late afternoon or evening. [10] 3. Stick to a sleep schedule Sleep should also be planned - ideally. This means that you should try to go to sleep and wake up at roughly the same times every day, even on weekends. This strengthens your body's sleep cycle and adjusts the internal clock, which in turn can improve sleep quality. [11] In addition, sticking to a fixed schedule can minimize daytime fatigue. 4. Short or no naps Do you like to take a siesta? That's fine in principle. However, you should know that sleeping during the day reduces sleep pressure and can make it harder for you to fall asleep in the evening or cause you to wake up more often during the night. [12] If you still need to take a nap, limit it to 30 minutes maximum and don't schedule it until late afternoon. 5. Exercise regularly Just 30 minutes of aerobic exercise a day can improve your sleep quality and overall health. And if you can exercise outside, the benefits can be magnified even further because natural light helps regulate your sleep cycle. [13] But if you can't go outside, don't worry. Regular exercise indoors can also help you sleep better. Just avoid exercising within an hour or two of bedtime, as this can increase your energy levels and body temperature, making it harder to fall asleep. 6. No stress before going to bed Worries, problems and thoughts can keep you awake at night. Here are four little tips that might help you deal with them: Write down your worries before you go to bed to get them out of your head. If your to-do list is stressing you out, prioritize the things you need to do tomorrow and the rest of the week. Research suggests that a weighted blanket can help with anxiety and insomnia, offering similar benefits to deep pressure therapy. [14] Try meditating before bed to calm your mind. 7. The right sleeping environment A cool, dark, quiet room can help you fall asleep and stay asleep more easily. For most people, a bedroom temperature between 15.6°C and 19.4°C is the optimal sleeping temperature. [15] If you're a light sleeper or have noisy neighbors, a good pair of earplugs can help you sleep undisturbed. Also, if your bedroom is flooded with too much light, use blackout curtains or an eye mask to keep your sleeping environment as dark as possible. How can I improve my sleep: nutrition and nutrients Not only our habits, but also our diet has a major impact on our sleep. Here is a selection of nutrients whose deficiency can be responsible for poor sleep: [16] magnesium Magnesium is necessary to convert L-tryptophan into serotonin. Serotonin is needed for the formation of melatonin, a hormone produced in the pineal gland that controls the day-night rhythm of the human body. A lack of magnesium indirectly limits the production of the sleep hormone melatonin, which automatically leads to poor sleep quality. Furthermore, magnesium is essential for the stimulation of the inhibitory neurotransmitter γ-aminobutyric acid (GABA). The ingredients of GABA are said to ensure that the body can relax and thus regulate sleep. iron This element plays a central role in the body's energy balance and - apart from energy production and oxygen transport - is also important for the formation of hormones such as dopamine, serotonin and melatonin. A deficiency can manifest itself in sleep disorders and a depressed mood. [17] As a study shows, mitochondrial dysfunction caused by iron deficiency is also present in the idiopathic form of restless legs syndrome (RLS) - i.e., not related to other diseases. People suffering from RLS cannot rest at night because an uncontrollable urge to move their legs while lying down robs them of sleep. [18] B vitamins Vitamin B1 has a significant impact on sleep quality because, among other things, it is related to the metabolism of the adrenaline system in the central nervous system. Because the biochemical processes of sleep take place in the nervous system, vitamin B1 can have a significant impact on sleep quality. Even a small deficiency can cause sleep deprivation and lead to depression because the serotonin concentration in the tissue and brain is reduced. Vitamin B3 (niacin) helps maintain the health of the nervous system. In addition to lack of sleep and depression, a lack of niacin can lead to disorders in the nervous system and, in the worst case, even cause psychological changes. Vitamin B6 plays a central role in glucose metabolism and thus in maintaining blood sugar levels. If there is a deficiency of this vitamin, which causes a drop in blood sugar levels, adrenaline is released. This in turn can be the cause of early or frequent awakenings. A vitamin B12 deficiency plays a role in psychological symptoms such as mood swings, depression or psychosis. It can cause difficulty falling asleep and even lead to sleep deprivation. Studies have shown that the administration of vitamin B12 could be a possible method for treating insomnia. [19] Vitamin C Vitamin C is needed to convert the amino acid tryptophan into serotonin. A high serotonin level in the brain and tissue promotes sleep quality. A low vitamin C level therefore leads to a low level due to the reduced synthesis of serotonin - the result is a lack of sleep. Vitamin D The sun hormone vitamin D also affects the quality of your sleep. A deficiency leads to daytime fatigue and a much poorer quality of sleep. [20] L-tryptophan This essential amino acid is a starting material for the production of serotonin. This in turn is involved in the regulation of sleep, among other things. As a precursor to melatonin, tryptophan is therefore partly responsible for the sleep-wake rhythm. A lack of tryptophan leads to disturbances in serotonin metabolism. The consequences are longer times to fall asleep, problems sleeping through the night and massive sleep deprivation. copper If there is a lack of copper in the body, the reduced excretion leads to an increased adrenaline level. This can cause cardiac arrhythmias, which lead to a lack of sleep. Melatonin Melatonin has a mild soporific, calming effect and leads to drowsiness and sleep. Particularly high concentrations of the hormone are reached during the night. The hormone produced by the pineal gland is responsible for regulating the sleep-wake rhythm, so any deficiency has a direct impact on our sleep. Conclusion: close your eyes and get through it? Healthy sleep is the basis of physical and mental health. This also means having healthy sleep habits. Your behavior, both during the day and before bedtime, can affect the quality of your sleep. If you continue to have problems with your sleep patterns or insomnia despite these tips, be sure to see a therapist. They can determine if your sleep problems are caused by an underlying medical condition and can provide you with the treatment you need. AS PROMISED, YOU WILL RECEIVE A 10% VOUCHER ON THE FOLLOWING PRODUCTS: Vitamin B complex, vitamin b complex forte, vitamin B12, vitamin C, vitamin D, magnesium, L-tryptophan, zinc & copper SIMPLY COPY THE CODE SLEEP+V10 AND ENTER IT AT CHECKOUT. Click here to shop [1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4400203/ [2] https://www.ncbi.nlm.nih.gov/books/NBK547676/ [3] https://www.ajandrology.com/article.asp?issn=1008-682X;year=2014;volume=16;issue=2;spage=262;epage=265;aulast=Wittert [4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2876696/ [5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7007500/ [6] https://journals.sagepub.com/doi/10.1177/2047487317702043 [7] https://pubmed.ncbi.nlm.nih.gov/22402738/ [8] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2675894/ [9] https://www.manchester.ac.uk/discover/news/researchers-discover-when-its-good-to-get-the-blues/ [10] https://healthysleep.med.harvard.edu/healthy/getting/overcoming/tips [11] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7423117/ [12] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6180010/ [13] https://pubmed.ncbi.nlm.nih.gov/29135639/ [14] https://www.tandfonline.com/doi/full/10.1080/0164212X.2015.1066220 [15] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3427038/ [16] https://pubmed.ncbi.nlm.nih.gov/17825610/ [17] https://pubmed.ncbi.nlm.nih.gov/32224451/ [18] https://movementdisorders.onlinelibrary.wiley.com/doi/10.1002/mds.27482 [19] https://pubmed.ncbi.nlm.nih.gov/1759094/ [20] https://pubmed.ncbi.nlm.nih.gov/29143127/