Boost Your Brain: 5 Vitamins that Aid Memory

Boost Your Brain

This article is a guest post from iveeapp.com. I’ve added my two cents throughout:

The benefits of vitamin supplements are incredibly far-reaching. They can help aid bodily functions such as digestion, metabolism, and immuno-response. Researchers continue to support the belief that vitamin supplements play a large role in longevity. When combined with a proper diet, adequate sleep patterns, and daily exercise, a noticeable impact on life quality can also be achieved with vitamin supplements.

So what about memory? Can these tablets really boost cognitive function? Well, yes and no. One of the most common symptoms of aging is memory loss. As of 2020, roughly an estimated 5.8 million Americans aged 65 and older live with Alzheimer’s dementia. If scientists were able to slow the onset of Alzheimer’s with the use of vitamin supplements, over 200 thousand fewer seniors would be diagnosed per year. So, in that respect, vitamin supplements act as a preventive measure.

Five supplements that boost memory

1. B-12

Researchers have studied the correlation between B-12 and B complex vitamins and cognitive function for a long while. They have found that having a B-12 deficiency could lead to troubles with memory in the future. According to the Mayo Clinic, having an adequate amount of B-12 can lead to improved memory. Still, there is no concrete evidence to suggest that higher intake leads to more benefits. However, there is evidence that regular B-12 consumption can slow the cognitive decline of seniors diagnosed with Alzheimer’s when combined with omega-3 fatty acids. 

B-12 deficiency is most common in those with bowel or stomach issues, strict vegans, and diabetics. Getting enough B-12 should come naturally. Certain foods such as fish and poultry contain high levels of the vitamin B-12. Dairy products and certain vegetables such as mushrooms also offer high levels of B-12. 

If you do not eat foods rich in B12, you can supplement your diet with vitamin B12 in a jar! and get the same benefits.

2. Vitamin E

Vitamin E is another supplement that has shown to slow cognitive decline. Like vitamin B-12, this vitamin has proven to be more effective in older people since they are more at risk for memory loss. According to a 2014 study done by The Journal of the American Medical Association (JAMMA), “Among patients with mild to moderate [Alzheimer’s], 2000 IU/d of alpha-tocopherol [the vitamin E supplement] compared with placebo resulted in slower functional decline.” 

Vitamin E deficiency is rare, but it does occur. It is most apparent in those whose diets lack fat. Good sources of vitamin E include foods such as:

  • nuts
  • seeds
  • dark-colored fruits, such as blueberries, avocados, and blackberries
  • vegetables, such as spinach and bell peppers

Whether you get your daily dose of vitamin E from your diet or a jar of supplements, make sure you do!

3. Vitamin D

Vitamin D is essential for efficient brain function as well as keeping our bones, teeth, and muscles healthy. We obtain Vitamin D mainly through the sun’s rays. The vitamin isn’t found in many foods, but it is abundant in certain fatty-fish such as trout, salmon, and tuna. Vitamin D supplements are great for everyone, but especially for those who spend a lot of their time working from inside. Being deficient in vitamin D can have negative effects such as raised anxiety, depression, and chronic fatigue. 

If you cannot get outside to obtain your daily dose of vitamin D, supplements are available.

4. Fish Oil

Omega-3 fatty acids are extracted directly from fatty fish like sardines and salmon. Fish oil can play a vital role in optimizing brain function. That’s because fish oil contains the same fatty acids found in the cell membranes of human brain cells. Preserving healthy brain cell membranes can have a massive impact on how our brain develops as we age. Not only is fish oil excellent for the mind but it is also great for muscle recovery as it decreases muscular pain and shortens recovery time after a workout.

Fish oil containing important omega 3 fatty acids is also available in supplement form if fish will never make it into your diet.

5. NAD+ Treatment

Yes, we know that NAD+ is not a vitamin, but its potential to optimize brain function is worth noting. NAD+ is a compound that is produced naturally in the body but as we age, our NAD+ levels decrease. The rate at which our NAD+ levels decrease is directly related to increasing biological age. So as we age, we lose NAD+ and we lose energy, our skin ages, and we experience some form of memory loss or mental fatigue. NAD+ supplements are available at certain vitamin shops, but one of the most effective methods is NAD+ treatment through an IV.

If IVs are not your thing, NAD+ is also available in supplement form. You have no excuse to avoid it!

Conclusion

Though these nutrients are not the “end all and be all” for cognitive decline, having a consistent intake of the vitamin could slow symptoms, especially for seniors and those already diagnosed with Alzheimer’s or other mental diseases. The easiest way we can prevent the onset of these illnesses is to take care of our bodies. Good sleep patterns, a good diet including vitamins, and daily exercise are things we can do daily to increase the quality of life and longevity. 

If you are not keen on introducing supplements to your diet, try incorporating foods that contain the specific vitamins instead. That is my preferred way to achieve a healthy diet. I do so by concocting a variety of smoothies that contain healthy, fresh vitamin-packed fruits and vegetables. Make the choice based on your lifestyle, but be sure to incorporate the vitamins into your diet.

Repairing Skin Damage, Five ways to do it

Repairing Skin Damage

photo credit

This article was originally posted on Higher Dose, adapted for use as a guest post here on Loreeebee…

You might not wear your heart on your sleeve, but you definitely have an organ that is outward-facing. *Drum roll* Your skin.

As your body’s largest organ, your skin requires a lot of attention because it’s literally the body’s barrier, protecting you from external factors. Even though your skin is your body’s protector, external factors such as sun damage, stress, free radicals, poor nutrition, lack of sleep, pollutants, and the natural aging process all put wear-and-tear on our skin.

Even though our skin endures a lot every day, there are many ways to both repair and prevent further damage.

Here are our favorite ways to give your skin a healthy DOSE of TLC.

Detoxify the skin

Multi-step self-care routines can seem daunting and unnecessary, but what if we told you they were actually essential for your skin’s health? With one-third of your body’s toxins being excreted through the skin, your skin is constantly working to help transport toxins out of your body to keep your system refreshed. Skin impurities like acne, rough texture, and poor complexion can be a result of buildup on your skin, so taking some extra time to detoxify your skin will help keep things popped, snatched, and glowing.

Step 1 | Detoxify

Detoxifying your skin starts with stimulating your lymphatic system and then pushing out toxins with a DOSE of infrared. A lymphatic facial helps to drain waste from the lymph system, promoting better circulation and less water retention. Following up a lymphatic drainage massage with an infrared sweat is the ultimate cleanse, clearing out buildup and increasing blood flow for a fresh face.

Step 2 | Fight Inflammation

When you apply heat to the skin, cold must follow. Therefore, post-sweat, opt for cold therapy to get the heat out of the skin and quell inflammation. Cryo facials are an excellent way to tone and tighten the skin while shrinking pores and strengthening your body’s immune response. If you don’t have access to a cryo facial, spend up to three minutes in a cold shower, or consider an ice roller that you keep in the freezer.

Step 3 | Nourish

Once the skin has detoxed, it’s time for restoration, rejuvenation, and recovery. Follow up any treatment with proper hydration and nourishment in the form of serums, creams, and oils that lock in moisture and keep inflammation down. Clean products that are high in antioxidants like vitamin C help support the skin’s recovery process, fight and prevent oxidative stress, and encourage collagen production.

Chill out with a cryo facial

Cryo facial is a type of cryotherapy that focuses on soothing, stimulating, and refreshing your complexion using cold temperatures to enliven the skin.

Rather than using exfoliating creams or chemical peels that can irritate the skin, a cryo wand is used to blow cold air on your face in concentrated, circulated motions. The freezing temps and vaporized liquid nitrogen instantly shrink enlarged, oily pores and increase circulation to your face, leaving you with a fresh-faced, cool glow. These facials also encourage collagen regrowth and cell repair — giving you long-term anti-aging protection.

Get a face-full of LED

Immerse your skin in the benefits of blue, red and near-infrared LED light energy.

The sun emits a full spectrum of light to help our bodies function throughout the day. While blue light signals cortisol production to help us be more productive, red and infrared light suppress cortisol and increase melatonin to promote better restoration and recovery.

However, because most of our jobs keep us indoors and exposed to artificial blue light from our screens AM to PM, our bodies stay in a prolonged state of stress. More stress means less melatonin, which means worse sleep and inflamed skin.

This mood-enhancing, skin-restoring treatment provides the skin with healing light sources, taking no longer than 30 minutes. Near-infrared LED light energy stimulates cells to regenerate and heal, leaving you with an even skin tone, a clearer complexion, and fewer wrinkles. Plus, it’s a great way to de-stress by stepping away from your screens to give those frown lines a break!

Give your skin a workout with a microcurrent facial

Your body isn’t the only thing that needs a workout.

Microcurrent technology, which is touted as the ultimate non-invasive facelift, can be used from head to toe to tone and tighten skin from the inside out.

Using low-voltage current, microcurrent sends frequency deep to stimulate the muscle as well as promote cell growth in skin. Similar to physical exercise, this facial / body workout activates the lymphatic system, encouraging proper drainage aka no facial puffiness or water retention. Mircocurrent, which is virtually painless, also oxygenates the skin, invigorating the proteins that signal repair and ease inflammation.

Not only are results immediate, but long-term treatment can undo fine lines and wrinkles and keep the skin smooth without paralyzing the muscle (like Botox // other injectables).

Read the labels

There are many, many beauty products out there that claim to prevent and reverse skin damage. How do you know which ones work?

Always look for clean ( with no endocrine-disrupting ingredients) beauty products like:

  • Niacinamide to minimize dark spots and hyperpigmentation.
  • Azelaic acid to lighten dark spots from acne and repair sun damage.
  • Topical retinoids like Vitamin A in these products reduces fine lines and improves skin texture.
  • Vitamin C to improve collagen production and boosts skin firmness.
  • Alpha hydroxy acids (AHAs) to reduce hyperpigmentation

And, of course, drink lots of water, wear a long-lasting (natural) SPF, and eat lots of antioxidant-rich whole foods. Your skin will thank you.

Show us what you’re doing to take care of your skin by tagging us on Instagram @higherdose.

This article was originally posted on HigherDOSE.com

Boost Your Brain: 5 Vitamin Supplements that Help Aid Memory

Boost Your Brain

This article was originally published at iveeapp.com, adapted for a guest post here on Loreeebee.

The benefits of vitamin supplements are incredibly far-reaching. They can help aid bodily functions such as digestion, metabolism, and immuno-response. Researchers continue to support the belief that vitamin supplements play a large role in longevity. When combined with a proper diet, adequate sleep patterns, and daily exercise, a noticeable impact on life quality can also be achieved with vitamin supplements.

So what about memory? Can these tablets really boost cognitive function? Well, yes and no. One of the most common symptoms of aging is memory loss. As of 2020, roughly an estimated 5.8 million Americans aged 65 and older live with Alzheimer’s dementia. If scientists were able to slow the onset of Alzheimer’s with the use of vitamin supplements, over 200 thousand fewer seniors would be diagnosed per year. So, in that respect, vitamin supplements act as a preventive measure.

Five supplements that boost memory

1. B-12

Researchers have studied the correlation between B-12 and B complex vitamins and cognitive function for a long while. They have found that having a B-12 deficiency could lead to troubles with memory in the future. According to the Mayo Clinic, having an adequate amount of B-12 can lead to improved memory. Still, there is no concrete evidence to suggest that higher intake leads to more benefits. However, there is evidence that regular B-12 consumption can slow the cognitive decline of seniors diagnosed with Alzheimer’s when combined with omega-3 fatty acids. 

B-12 deficiency is most common in those with bowel or stomach issues, strict vegans, and diabetics. Getting enough B-12 should come naturally. Certain foods such as fish and poultry contain high levels of the vitamin B-12. Dairy products and certain vegetables such as mushrooms also offer high levels of B-12. 

If you do not eat foods rich in B12, you can supplement your diet with vitamin B12 in a jar! and get the same benefits.

2. Vitamin E

Vitamin E is another supplement that has shown to slow cognitive decline. Like vitamin B-12, this vitamin has proven to be more effective in older people since they are more at risk for memory loss. According to a 2014 study done by The Journal of the American Medical Association (JAMMA), “Among patients with mild to moderate [Alzheimer’s], 2000 IU/d of alpha-tocopherol [the vitamin E supplement] compared with placebo resulted in slower functional decline.” 

Vitamin E deficiency is rare, but it does occur. It is most apparent in those whose diets lack fat. Good sources of vitamin E include foods such as:

  • nuts
  • seeds
  • dark-colored fruits, such as blueberries, avocados, and blackberries
  • vegetables, such as spinach and bell peppers

Whether you get your daily dose of vitamin E from your diet or a jar of supplements, make sure you do!

3. Vitamin D

Vitamin D is essential for efficient brain function as well as keeping our bones, teeth, and muscles healthy. We obtain Vitamin D mainly through the sun’s rays. The vitamin isn’t found in many foods, but it is abundant in certain fatty-fish such as trout, salmon, and tuna. Vitamin D supplements are great for everyone, but especially for those who spend a lot of their time working from inside. Being deficient in vitamin D can have negative effects such as raised anxiety, depression, and chronic fatigue. 

If you cannot get outside to obtain your daily dose of vitamin D, supplements are available.

4. Fish Oil

Omega-3 fatty acids are extracted directly from fatty fish like sardines and salmon. Fish oil can play a vital role in optimizing brain function. That’s because fish oil contains the same fatty acids found in the cell membranes of human brain cells. Preserving healthy brain cell membranes can have a massive impact on how our brain develops as we age. Not only is fish oil excellent for the mind but it is also great for muscle recovery as it decreases muscular pain and shortens recovery time after a workout.

Fish oil containing important omega 3 fatty acids is also available in supplement form if fish will never make it into your diet.

5. NAD+ Treatment

Yes, we know that NAD+ is not a vitamin, but its potential to optimize brain function is worth noting. NAD+ is a compound that is produced naturally in the body but as we age, our NAD+ levels decrease. The rate at which our NAD+ levels decrease is directly related to increasing biological age. So as we age, we lose NAD+ and we lose energy, our skin ages, and we experience some form of memory loss or mental fatigue. NAD+ supplements are available at certain vitamin shops, but one of the most effective methods is NAD+ treatment through an IV.

If IVs are not your thing, NAD+ is also available in supplement form. You have no excuse to avoid it!

Conclusion

Though these nutrients are not the “end all and be all” for cognitive decline, having a consistent intake of the vitamin could slow symptoms, especially for seniors and those already diagnosed with Alzheimer’s or other mental diseases. The easiest way we can prevent the onset of these illnesses is to take care of our bodies. Good sleep patterns, a good diet including vitamins, and daily exercise are things we can do daily to increase the quality of life and longevity. 

If you are not keen on introducing supplements to your diet, try incorporating foods that contain the specific vitamins instead. That is my preferred way to achieve a healthy diet. I do so by concocting a variety of smoothies that contain healthy, fresh vitamin-packed fruits and vegetables. Make the choice based on your lifestyle, but be sure to incorporate the vitamins into your diet.