H2O



                Staying hydrated is incredibly important to keep your body functioning properly. Water carries nutrients and oxygen to cells, cushions joints, helps regulate body temperature, removes wastes and helps prevent constipation.

                One of the main causes of headaches is dehydration so if you feel a headache coming on drink a large glass of water. Also, make sure when you exercise to drink more water than you usually do. When you sweat and breathe heavily you lose water that you normally have stored inside you so you have to make up for that.

                Take your weight and divide it in half and that’s how many ounces of water a day you should drink. In example: Weight = 120      120/2 = 60           60 ounces of water a day is recommended for a person weighting 120 pounds

Vitamins

                Vitamins are substances that your body needs to grow and develop normally. You get many of the vitamins you need from eating healthy food choices but it is a good idea to take vitamin supplements as well, especially if you have poor eating habits or an unusual diet.

                There are two types of vitamins; water soluble vitamins and fat soluble vitamins. Water soluble vitamins are B1, B2, B6, B12, C, Niacin, Pantothenic Acid, Folic Acid and Biotin. Fat soluble vitamins are A, D, E, and K.

                Vitamins are a vital part of good health. They help you to feel and look good. Here are some facts about different vitamins.

Biotin

·         Biotin is required for the production and utilization of fats and amino acids in the body

·         In foods biotin is often found bound to proteins. Biotin proteins are rapidly degraded in the digestive tract

·         Daily recommended dose of biotin for males and females ages 14-18 is 25 mcg and 20 mcg for those over 18

Choline

·         Choline is crucial for normal function of all cells and is synthesized in the body

·         Choline is important for cell membranes and helps the liver and gallbladder function properly

·         Daily recommended dose of biotin for males 14-18+ is 550 mg for females 14-18 400 mg and females 19+ is 425 mg

Folic Acid

·         Folic acid is a B-vitamin also known as B9. It is commonly found in green leafy vegetables

·         Folate is essential for formation of red and white blood cells from stem cells in bone marrow

·         Folic deficiency results in megaloblastic anemia

·         Daily recommended dose of folic acid for males and females 14-18+ is 400 mcg

Multivitamins

·         Multivitamins provide a combination of vitamins and minerals and have many benefits. They are simple to take because it is just one pill

·         Daily use of a multivitamin can help to prevent or correct nutritional deficiencies

·         Harvard School of Public Health recommended a multivitamin for all adults and children

Vitamin A

·         Vitamin A helps with reproductive function, nerve function, growth and maintenance of epithelial tissue, and night vision

·         Preformed vitamin A is found in foods such as liver and egg yolk, while provitamin-carotene is found in carrots and dark leafy vegetables

·         Daily recommended dose of vitamin A for males 14+ is 900 mcg and for women it’s 700 mcg

Vitamin D

·         Vitamin D can be taken in a supplement but it also comes from ultraviolet rats, so get out in the sun and get your fix, but don’t forget the sun block!

·         Vitamin D supports the absorption of calcium, it also supports breast, colon and prostate health, all while contributing to the maintenance of a good mood.

·         Daily recommended dose of Vitamin D for males and females 14-50 is 5 mcg, then 10 mcg per day for 50+

Vitamin E

·         Vitamin E is very good for your skin and helps to keep you looking healthy. It also protects your heart by diminishing the oxidation of fats

·         Vitamin E works as an antioxidant

·         Daily recommended dose of vitamin E for males and females 14+ is 15 mg per day

Vitamins can be purchased at many grocery stores, drug stores and supermarkets. You don’t have to be taking every vitamin known to man every day but I do suggest taking at least a multivitamin, it’s a good place to start