Enjoying the good things in life!

Vitamin K: Essential Nutrient for Strong Bones and Blood Clotting

August 8, 2024

I have been asked as to the needs or benefits of Vitamin K for an older woman. Vitamin K is a nutrient that the body definitely needs. It is important for blood clotting and healthy bones.

You need to consult with your doctor if you are taking Coumadin (Warfarin). You should also consult with your doctor if you are taking Bile acid sequestrants (Questran and Colestidil). Additionally discuss with you doctor if you are taking Orlistat (Alli and Xenical) for weight loss.

What happens if you don’t get enough Vitamin K? A severe deficiency can cause bruising and bleeding problems because the blood takes longer to clot. Vitamin K deficiency can also reduce bone strength and increase the risk of osteoporosis. You could be at risk of breaking a bone. The body needs Vitamin K for healthy bones!

What is Vitamin K?

Vitamin K is an essential nutrient that your body needs. It works to help your blood clot. A clot is a clump of semi-solid blood that your body forms to stop bleeding.

Vitamin K helps with: Wound healing. Creating strong bones. Protecting against heart disease.

In addition, your body makes Vitamin K out of bacteria in your intestines. (2) This is where good gut health is important.

What are the symptoms of Vitamin K deficiency?  The main symptom is uncontrolled bleeding. Other symptoms can be subtle and include:

Sleepiness

Vomiting (3)

Seizures (4)

Bruises (especially on the head) (5)

Petechiae (little red spots) (6)

Nose bleeds (that can’t be controlled) (7)

Jaundice (8)

Pale skin

Stool that is bloody, dark, and sticky

If you have any of these symptoms, consult with your doctor. Do not self-diagnose.

The amounts of Vitamin K vary from age.

Birth to 6 mos: 2.0 mcg 7mos to 12 mos: 2.5 mcg

It then jumps to 1-3 years 30mcg. 4-8 years: 55mcg. 9-12 years: 60mcg. and 14-18 years: 75mcg,

The best person to ask, of course, especially for infants and toddlers, is your Pediatrician.

Adult men 19 years and older: 120mcg Adult women 19 years and older: 90mcg.

What happens if you don’t get enough Vitamin K? A severe deficiency can cause bruising and bleeding problems because the blood takes longer to clot. A Vitamin K deficiency can also reduce bone strength and increase the risk of osteoporosis. The body needs Vitamin K for healthy bones!

What you can do for your children is to make certain their diet is rich in green leafy vegetables (spinach, kale, broccoli, and lettuce.) Vegetable oils (Soy and canola) Some fruits: Blueberries and figs (If you haven’t tried a fig: you need to. But be careful as you won’t want just one!) Meat, hard cheese and eggs, and soybeans.

As to our kiddos: Diet plays an important factor. I have always said: add something raw to a meal for greater food satisfaction. Add to their diet the foods that are rich in vitamin K, as I have illustrated, at a meal.

What about an afternoon snack? Finger food always works. Add nuts, berries, a cut-up banana, hard cheeses, sliced meats. Perhaps a whole grain cracker. Don’t hesitate to decorate your plate with seasonal napkins. Have fun with it. Your kiddos will Love the treat! And you won’t have to “force” nutrient dense veggies/fruits/nuts on them at mealtimes. Have fun with nutrition and the kids will eat it!

You can make this after school snack the night before. (I sprinkled my cut-up fruit with “Fruit Fresh” and the fruit did not brown (oxidize). My kiddos and their friends loved this after-school or afternoon treat. Have fun with it

My advice: Vitamin K is needed for healthy bones and good blood. BUT: if you are taking any kind of prescribed medicine, you need to consult with your doctor. Consult with the pharmacist before adding a Vitamin K supplement.  Always err on the side of caution.

References:

(1) https://my.clevelandclinic.org/health/diseases/24129-heart-disease

(2) https://my.clevelandclinic.org/health/articles/24494-bacteria

(3) https://my.clevelandclinic.org/health/symptoms/8106-nausea-vomiting

(4) https://my.clevelandclinic.org/health/diseases/22789-seizure

(5) https://my.clevelandclinic.org/health/diseases/15235-bruises

(6) https://my.clevelandclinic.org/health/symptoms/21636-petechiae

(7) https://my.clevelandclinic.org/health/diseases/13464-nosebleed-epistaxis

(8) https://my.clevelandclinic.org/health/diseases/22263-jaundice-in-newborns

Category:

Health and Wellness, Needed nutrients

Leave a comment

Tagged with:

Sports Nutrition Essentials: Shaping Better Performance

August 4, 2024

You don’t need to be an Olympic Athlete to need good sports nutrition. All exercise needs good nutrition.

At The Games in Helsinki, Finland, in the early 1950s, the average athlete consumed a high-fat diet. The diet consisted of 40% of calories from fats, 40% from carbohydrates, and the remaining 20% from protein.

Today thoughts of nutrition for the athlete has changed. You always have in reserve, about 90 minutes of energy, with carbs being the primary fuel.

Hydration begins before the event. Fluids keep the “engine” running. Fluids are needed for your blood. 60% of your body is made up of water. Even slight dehydration can have a huge impact on your body and sports performance. As little as 1-2% hydration loss can lead to reduced strength. It can also reduce agility and decrease focus. There is an increased risk for injury, along with a faster time to fatigue.

When you “thirst mechanism” kicks in, it means that your concentration of electrolytes in your blood stream has gone up. Sodium is the main mineral lost in sweat. Sweat is made up of water and electrolytes.. A typical person will only replace 50% of the fluid lost when satiation kicks in. (Your body will say: don’t need more.) But you only recovered 50% of fluid lost.

Your body will say “quenched!” before there really is enough fluid replaced. The average adult loses 2 liters of fluid per day though sweat, urine, perspiration, and bowel movements. That’s why the recommendation to drink 8 glasses of water per day for proper hydration. This keeps your body fluids at the best level.

The challenge is when you drink only water: you are not replacing glycogen stores. You will run out of energy in a little over 90 minutes….regardless of who your are.

BEFORE THE EVENT: An athlete needs to be hydrated BEFORE the event. Drinking small amounts of cool liquids early and often during exercise is also recommended. Before a sports event, don’t forget fruits. They are high in fluids. Watermelon, celery, cucumbers, carrots, and broccoli are all good sources.

When you are dehydrated, water will not work. You need to replenish electrolytes and glycogen. Glycogen comes from carbohydrates, altho it is not technically a carbohydrate. When you eat the carb, your body digests them and turns them into glycogen. Glycogen then converts into glucose and is used for fuel. Glycogen is stored glucose.

AFTER THE SPORTS EVENT: Recovery is important. Have a protein/carb snack (chocolate milk works!) Additionally, a full recovery nutritious meal should be eaten within 2 hours to replenish what was used up. I also encourage a cup of Shaklee’s HYDRATE for glycogen restoration.

And SLEEP: When we rest, especially when we sleep, the damage from the exercise is repaired, leading to muscle growth. Even a small child will experience some muscle damage. A nap does help the body recover. Encourage a good night’s sleep. This is where the Warm cup of milk or chocolate milk will help your child recover and sleep.

The longer and better we sleep, the more time for muscle tissue to regenerate and grow. While you are sleeping, your body continues to digest carbs from your diet. It metabolizes them into glycogen. The glycogen is then stored in muscle cells to fuel the muscle. Adequate sleep also promotes a stronger immune system.

Shaklee does offer a great recovery product: RECOVER, PM RECOVERY COMPLEX. This unique blend of natural ingredients help your muscles relax so they can rebuild from the exercise, Boswellia Extract for pain, and also Safflower Extract, help you sleep. (Boswellia is an old, old natural remedy for pain.)

Make sleep an important routine of the day. As getting ready for work or school is important, getting ready for bed is also crucial. Establishing a routine for your body to sleep, rest, and restore is necessary.

You might need a pain reliever due to an extra hard workout, but getting good rest is the most important part of your day. RECOVERY from any kind of exercise or daily routines. You always need that good night’s sleep.

If you want a more personal coaching for you or your athlete, I’ll be glad to chat. We can talk foods in greater depth. We can talk timing of foods and which ones to travel with you for restoration. Message me for an appointment.

#fitness #athlete #nutrition #hydration

https://wellness.maryjessen.com

Category:

Health and Wellness

Leave a comment

Green Tea vs. Coffee: Benefits, Risks, and Health Effects

August 3, 2024

Effects of Caffeine:

Caffeine comes from natural resources. It is found in coffee beans, cacao (chocolate), tea leaves, and more. Manmade forms of caffeine can be added to certain drinks and foods.

Caffeine is a drug that is know as a stimulant. This means it excites the nervous system, making the consumer more alert. Many people find that it gives them a temporary energy boost, and for some can even enlighten their mood.

An estimated 80% of people worldwide consume some form of caffeine every day. This includes roughly 70% of the children of the world! Fewer teens are drinking pop compared to a decade ago. They are turning to caffeinated beverages and energy drinks. For teens this is a dangerous drink that has some powerful health side effects.

Caffeine can work within a few minutes of consumption and have a half-life of about 5-6 hours. In other words, it takes 5-6 hours for caffeine to clear your blood stream. Be careful of chocolates or added caffeine to beverages after supper if you find yourself sensitive to caffeine.

Caffeine, a stimulant drug, excites the central nervous system. Drinking too much can make you nervous, restless, interrupt your sleep, cause muscle twitches, and even trigger arrhythmias. Some people are more sensitive than others. (I know I can only drink caffeinate beverages before 3:00 p.m.)

It is not unusual today to read about teens dying due to an energy drink. For teens adolescence is a time of brain development. The brain’s most neural connections happen during teen years. This continues into the mid-twenties.

Drinking caffeine from an early age can stunt brain development, as these connections become less efficient and stop forming.

Caffeine triggers pleasure circuits in the brain’s reward and addiction center and may influence a child’s food and drink preferences in later life. Children can be unconsciously sensitive to the pleasure of a caffeinated beverage and lack the knowledge of its side-effects.

Sleep is the area of concern for many people with caffeinated products. Every 10mg of caffeine a 13-year old consumes cuts the chances of getting 8.5 hours of sleep by 12%. Sleep deprivation, especially in teens, can affect their education, mental and physical health.

Caffeine also causes the body to lose calcium. Consuming too much caffeine could lead to bone loss over time. Additionally, soft drink consumption has also been linked to a higher incidents of fractures. Drinking caffeine and energy drinks as a teen, instead of milk, can raise the risk of osteoporosis as the child ages.

Recommended Consumption for Different Age Groups:

A recent study showed 85% of the US population has had at least one caffeinated beverage per day, with an average of 185 mg of caffeine consumed daily. (I know there were days in my 40s and 50s whereas I consumed a whole pot of coffee daily!)

How much is too much? For an adult the mark is at 400mg of caffeine per day, which comes out to 4-5 cups of coffee.

For children 12-18, the recommended amount is no more than 100mg of caffeine per day. For children under 12: NONE.

Food items with caffeine:

12 ounces caffeinated soft drink: 30-40mg

8 ounces of green tea or black tea: 30-50mg

8 ounces of coffee: 80-100mg

8 ounces of decaf coffee: 2-15mg

8 ounces of dark chocolate: 12mg

8 ounces of an energy drink: 40-250mg of caffeine in one container!

Symptoms of too much Caffeine:

Headache, anxiety, trouble sleeping, irritability, increased heartbeat, increased thirst, frequent urination, chest pain.

Sleep: Consuming too much caffeine will not only affect your mood, but your sleep. When consumed close to bedtime the sleep disruption can be mild to moderate. It is recommended not to consume any caffeinated beverage up to 6 hours before bedtime.

This can also included any alcohol with coffee or cocoa added.

Comparative Analysis of Coffee vs Green Tea

Green tea does contain caffeine, but remember coffee has 3 times the amount.

Free radicals, when in excess, can negatively affect your health by causing diseases and speeding up the aging process. The polyphenol, EGCG, found in green tea in greater amounts, has a beneficial effect on cancer cells of the head, neck, lung, prostate, breast, colorectal and pancreatic cancer cells.

L-theanine, a natural amino acid, found in green tea, can increase feelings of calm alertness. (Contrary to the nervousness of coffee and energy drink caffeine.)

Evidence also shows that green tea is associated with a lower risk of stroke, diabetes, and depression.

Be careful of adding sugars to your coffee and tea. This is where it can be associated with Type 2 Diabetes, weight gain, heart disease, and dental cavities.

Which is Better?

For children, even teenagers, I would advise not encouraging caffeinated drinks.

Consider: Coffee has higher caffeine level; whereas Green Tea’s l-theanine and its calming properties, may help you decide which one to drink, and what time to drink it.

My supplier, Shaklee Corporation, offers an Energizing Tea, which does contain caffeine in the lesser amounts, but also includes other teas and their health benefits.

Tea can be better for you when you look for a pure tea, not metal processed; and research it’s caffeinated level. Use your head for the timing, as a hot cup of Camomile, an herbal tea, perhaps with honey as a sweetener, can be the choice for bedtime.

Resources: https://eatrightidaho.net/2016/02/11/important-facts-about-energy-drinks-that-every-consumer-should-know/

https://majestycoffee.com/blogs/posts/black-coffee-vs-latte

https://www.verywellhealth.com/effects-of-caffeine-on-teenagers-4126761

https://www.healthline.com/nutrition/green-tea-vs-coffee

Precision Nutrition: Sleep, Stress Management and Recovery.

Category:

Coffee vs tea, Health and Wellness

Leave a comment

Tagged with:

The Importance of Quality, Quantity, and Consistency in Scientific Research

Nothing in science is ever concrete. People rethink and work on clinical studies all the time, trying to improve what was proven.

There are factors that must be examined to make a claim of “backed by science.”

  1. Quantity: How much research has been done? Only a few? Hundreds? The more studies done on a subject, you can feel confident on current results. Watch the dates of the study. Science is always evolving.
  2. Quality: Look for research done by people at the Top of their field and published in a well-respected Peer-Reviewed Journal. This sorts out the unreliable information. Any study can be paid for to turn out as you want. It is the Peer-Reviewed study that makes it accurate. Specifically, you want to see randomized controlled studies. These studies test a specific treatment on a group of participants. Not all participants think they are getting the “trial.”
  3. Scope: Look at the range of dates of the studies. Decide if recent conclusions are relative to the past.
  4. Consistency: This happens when more than one study comes to the same conclusion.
  5. Universality: Does it affect all or specific groups of people.

You do have to do your research today on all the new products being introduced. Nutrition products are not judged by the FDA. You need to look into their background of the company and the science the company uses.

Don’t buy nutrient supplement based on cost. There are way too many ways to get a product to market cheaply. What happens is quality suffers greatly. Aren’t you worth quality?

Category:

Coffee vs tea

Leave a comment

Tagged with:

Welcome Aboard!

August 1, 2024

Blogging is something I always wanted to do. A written chat to share what I have learned. I hope you enjoy as you read, learn a bit, and leave a comment or two.

I plan that the purpose of my blogs will be to share with you Nutrition and Health insights. These insights will hopefully help make you make good choices and your family healthier.

I have finished several long courses with Precision Nutrition. It is an internationally recognized school of Nutrition for Nutrition Coaches, especially in the Sports Field. I have learned quite a bit about metabolic health and sports health. I hope to share tidbits with you.

Precision Nutrition taught me how to coach. I re-alligned my business, Wellness Makes Cents, to become more of an educational/coaching site for friends, family, and new friends.

I chose Shaklee Corporation for my supplement company. I liked their guarantee of PURITY, POTENCY, and PERFORMANCE. I couldn’t find this guarantee with any other company.

My girlfriend introduced me to Shaklee through their Skin Care line of products. She tried and tried and caught me one night whereas I said “I’ll try if it is right now!” And I found myself convinced! I next tried the cleaning product line. (I had passed my Master Gardener class and was looking for clean cleaning products.) I found that the line worked, and I have never changed. I then began to look into Nutrition.

Years ago I tried Centrum Silver. I was beginning to get tired and thought vitamins would be a good choice. Centrum Silver is widely advertised as one of the best on the market. I faithfully took several bottles worth, and then ran out. For some reason, I delayed in buying another. I never noticed any difference. This is where I doubted that vitamins would really “work.”

Shaklee nutrition taught me different. When the product is pure, you Will notice the difference.

I chose the Shaklee Corp. for my supplier. I have researched and tried other companies, but I come back to Shaklee for its guarantees: Purity, Potency and Performance. A good product is essential to my business.

I will share with you topics of interest. I am hoping you will ask as to what is on your mind, and wanting more information.

You might want to check out my Facebook page: https://www.facebook.com/groups/wellnessmakescentswithmarycommunity. This is a Facebook community of people with similar interests in their health. They also care about their family’s health and the health of the planet.

I look forward to your comments!

Category:

Coffee vs tea

Leave a comment

Tagged with: