So when you arrive at the vitamin shop, you’re already at a complete loss (and may have forgotten altogether) why you’re even there, and end up like many of us, just not taking any vitamins at all because it’s all so…so…confusing!

Vitamin World, Vitamin Gallery, The Vitamin Patch, Vitamins for Vegeterians — the vast array of shops, whether online or in your neighborhood, all beckon, promising renewed everything. If you have any health problem or complaint known to man, you’ll find a good vitamin supplement (or 12 to 15 of them) to straight- en out your suffering right away.

The good thing about vitamins (just one of many) is that they’re really largely “natural,” with very few containing harmful or otherwise irritating, toxic chemicals.

To put it plainly, vitamins are good for us because they are derived largely from natural plants and min- erals. That’s the basic fact. And the benfits are many; it’s difficult to take the “wrong” vitamin, and it certainly can’t hurt you, so why not give it a swing? But remember: Take everything in moderation.

Beta-carotene, for example, is thought to protect against cancer and heart disease. It can dramatically boost the immune system and is a powerful antioxidant, which controls those “free radicals” we’ve all heard about and prevents them from causing damage to cells that lead to premature disease and aging.

Biotin metabolizes protein, fats, and carbohydrates. It also helps in energy production, and there is some proof that it can help people with diabetes by keeping glucose levels reduced. Other benefits include healthy hair, skin and nails, and reducing fatigue, heartburn and some allergies.

Folic acid is famous among women who are trying to conceive and those already pregnant. Other benefits include keeping your heart strong, increasing energy and helping ward off Alzheimer’s disease.

Vitamins and minerals are now seroiusly recognized in playing a role in the health and vitality of every organ in the body, from skin and bones to the nervous and immune systems, right up to the brain. Vitamins can lower cholesterol levels, help wounds heal more, raise your sperm count and make you more resistant to colds and flu, asthma, cataracts, and even gum dis-ease.

Again, you really can’t go wrong with vitamins. Look beyond the fancy marketing and packaging. The key is to focus on your particular ailment and go straight to the natural remedy. Don’t let all the hype distract or confuse you; all you really need to do is keep it plain and simple.

“Most Americans are tired of decoding nutrition. It is easy to eat healthfully when you have the right information and nutritious foods at your fingertips, literally,” explains nutritionist Nancy Bennett, MS, RD, CDE. “The hand is a very convenient tool for guiding portion sizes.”

From pinky to fist, each person’s hand is proportional to his or her overall size and body makeup, making it a go-anywhere guide for better portion sizes. Here are a few “handy” tips:

Fist (1/2 cup): Use your fist to judge one recommended serving of cooked pasta.

Thumb (1 tsp): Use the tip of your thumb to measure a pat of butter. Use the length from the knuckle of your thumb to its tip to judge a serving of salad dressing.

Palm (3 oz): Use your palm to judge a recommended serving size of lean protein. Evidence shows that chicken contains less saturated fat than beef, lamb or pork and experts agree that it makes a great protein staple.

Open Hand: Use your open hand to judge the amount of space on your plate for fruits and vegetables.

Fingers: Hold three fingers together and imagine a bundle of French fries; that would be the best-case portion scenario (and 150 calories) if you do choose to indulge.

Measure Your Grip: Take hold of a petite, white wine glass (nongoblet) and pour wine, leaving an inch-or roughly two finger widths-empty at the top of the glass. This should be about 5 oz of wine, the recommended portion for red wine (a “superfood”), or about 150 calories.

How to create the correct plate of food at home? “Using your hand as your guide, start with lean protein, like a grilled chicken breast,” suggests Bennett, a nutritionist for Foster Farms, considered the West Coast’s leading poultry producer. “Serve the chicken alongside whole grain pasta and fresh steamed vegetables, or even a fresh fruit salad.”

Making a commitment to take care of your body, both internal and external, is probably one of the most important you’ll ever make so getting it “right fiirst time” is critical for your overall health.

Here are a few tips to help you discover ways to maintain a healthier lifestyle, and enjoy the best of health without spending a fortune.

Acupuncture
Acupuncture can be traced back more than 2,000 years. This traditional treatment of many eastern countries is said to be beneficial by stimulating zones of the body, known as “Meridians” that have a direct relationship to internal organs, and the spirit. Practioners insert fine needles into the Meridians to promote natural healing, improve bodily functions and give your immune system a boost.

Therapeutic Massage
Therapeutic massage such as Aromatherapy aren’t there just to make you feel good!.
The benefits of therapeutic massage are many:

· Pain reduction / elimination
· Stress reduction / elimination
· Improved circulation in the blood and lymphatic systems
· Improved mechanical function

Are just a few of the benefits. Massage styles include Aromatherapy, Swedish, Sports and Reflexology.

Eat Well
We all know we should eat well, reduce fat, salt and sugar intake but eating well also means eating at the right times. Breakfast should never be missed! Later meals should be lighter and healthy, and eating just before bed is a definite no no.

The basic lessons about we learned as children about the four major food groups (NOT coffee, burger, donuts and fries!!) still apply to us as adults if your are vegan or vegetarian you might consider a taking a B 12 supplement.

Supplements and Vitamins
Before buying and using vitamins and food supplements there are a couple of rules to follow.

Get advice from a reputable source
· Buy from a reputable source

The following supplements and vitamins are reputed to be good for general health: Aloe Vera, Grape seed extract, Glucosamine, and Selenium (said to be a powerful anti-viral supplement) . Vitamins E, C, B-12, Iron, Magnesium, and Calcium.

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• how to maintain a healthy lifestyle

1. Discuss plans to switch pills with your gyne.

Your gynecologist is your primary ally in your quest for better sexual health. Discuss the effects of your current pills with your gynecologist and how these affect your daily activities. Your gyne can help you determine whether these side effects are normal or are in excess. If you have a specific brand of pills in mind, confide in your gynecologist. There are two kinds of pills, combination pills and progestin-only pills. Depending on the kind, most pills have similar formulations. Your new pill of choice may have the same formulation as your current pill which will make the switch ineffective.

2. Continue taking your old pill while waiting for the go-signal to switch.

When your gyne warned you about stopping and switching to another pill during the middle of your cycle, heed the advice. Stopping and switching to another pill during the middle of your cycle can cause breakthrough or heavy bleeding and other symptoms like nausea and headaches. Aside from these, switching at the wrong time increases the chances of unwanted pregnancies and decreases the effectivity of the new pill.

3. Take your placebo or inactive pills while waiting.

Birth control pills are usually on 21-day cycles with 7 days of free-pill days before you start on a new pack. If you and your gyne agreed to switch on the next cycle, take your placebo pills during the 7 days in between your cycles. This will cause you to have a period and prime your body for the next cycle and new pills.

4. Use additional birth control method.

Pills need 7 days in your system to be fully effective in preventing pregnancies. So after starting your new pill pack, consider and use another birth control method when you engage in sexual intercourse. Additional birth control methods can come in the form of condoms or spermicides.