Stress, Vitamin C, Vitamins for the Body

Vitamin C & Stress

April is National Stress Awareness month and yesterday I was doing an online hangout with the lovely ladies over at Aging But Dangerous:
https://www.agingbutdangerous.com/ FB: https://www.facebook.com/agingbutdangerous/

As their go-to nutritionist, the topic we were talking about was stress. Stress really is the number one killer and is an underlying predator of all of life’s challenges and the diseases we face like heart disease, anxiety, diabetes and more.

The dictionary definition of stress is

1.pressure or tension exerted on a material object.“the distribution of stress is uniform across the bar” synonyms: pressure, tension, strain, tightness, tautness; rare tensity” the distribution of stress is uniform across the bar”

2.a state of mental or emotional strain or tension resulting from adverse or very demanding circumstances.”he’s obviously under a lot of stress

What is interesting to note is that stress is not just emotional and having to do with the mind. Stress on the body comes from overwork, overuse, abuse, neglect, poor nutrition, deficiencies, lack of sleep, etc. etc. etc. You get the idea.

One way to help with stress is with Vitamin C. Yep good old Vitamin C is VERY beneficial for stress. According to an article from Psychology Today, in 2003:

“People who have high levels of vitamin C do not show the expected mental and physical signs of stress when subjected to acute psychological challenges. What’s more, they bounce back from stressful situations faster than people with low levels of vitamin C in their blood.

In one study German researchers subjected 120 people to a sure-fire stressor—a public speaking task combined with math problems. Half of those studied were given 1,000 mg of vitamin C. Such signs of stress as elevated levels of the stress hormone cortisol and high blood pressure were significantly greater in those who did not get the vitamin supplement. Those who got vitamin C reported that they felt less stressed when they got the vitamin.”

Our adrenal glands also play a key role in stress response by secreting the hormones adrenaline, aldosterone, and cortisol. Our adrenals will secrete vitamin C as a response to stress. Vitamin C stores can be depleted very easily and rapidly when individuals are under constant stress.

Research has also shown that those supplementing with Vitamin C (ascorbic acid) demonstrate lower blood pressure, faster salivary cortisol recovery, and better subjective stress responses.

Vitamin C has been linked to many impressive health benefits beyond helping with the common cold, such as boosting antioxidant levels, reducing blood pressure, reducing heart disease risk, protecting against gout attacks, improving iron absorption, boosting immunity and reducing dementia risk.


Vitamin C is a water-soluble vitamin that must be obtained from the diet or supplements. Overall, vitamin C supplements are a great and simple way to boost your vitamin C intake and maximize all of the benefits of using vitamin c in stress management and in betterment of your overall health and wellness.

I have three preferred brands that I use with my clients. One is a drinkable supplement that comes in an Isotonic form, which means it is highly bio-available to the body and is pleasant to drink. (available to USA & Canada & Other Countries that are Applicable) The second is for my Canadian clients (this is a Canadian owned and operated company SISU) and is in tablet form and is Ester-C, the only form of vitamin C that delivers 24-HOUR IMMUNE Support. It is also better absorbed and more bioavailable due to the active vitamin C metabolites only found in Ester-C. It is also non-acidic and gentle on the stomach.

And thirdly, for my USA clients I recommend this brand of Ester C that also has Quercetin, which is a flavonoid present in many fruits and vegetables. Due to its antioxidant and other properties, it has a variety of health benefits

All three of these products offer both quality and exceptional delivery capabilities. It really comes down to preference as to what is best for your lifestyle. I have clients who love to make a morning cocktail and drink their vitamins customized to their needs and then they start their day. And then I have clients who prefer staggering out their intake and taking their vitamins in stages throughout the day, as well as clients who prefer to drink their vitamins and those who prefer to pop a pill or swallow a capsule. There is no right or wrong way, only what works for the individual in that they will take them, so that they get the benefit. 🙂

Here are the links to my three recommendations:

USA Quality Source of Ester-C with Quercetin

Canadian Ester-C 1000 mg

I hope you found this post beneficial and if you are looking for more ways to help with stress, here are some prior posts that I have done on the topic of stress.

Maggie Holbik.com is a Board Certified Nutritionist, Registered Nutritional Therapist, Natural Nutrition Clinical Practitioner, Certified Life Coach and member in good standing of the Canadian Association of Natural Nutritional Practitioners. Maggie has been working with and recommending supplements for the past 25 years and is an avid learner in the field of health and wellness.

Anxiety, Stress, Your Amazing Life

Stress Less

Just about everybody has stress these days and chronic stress is an epidemic! Studies have shown that chronic stress is associated with a variety of health conditions, including heart disease, diabetes, anxiety, and even brain aging concerns.

stress less

Stress is also closely associated with hormone imbalance and weight gain.

Whether stress comes from outside sources or internal banter, all stressors place stress on the body and mind and is something that should be a top priority when it comes to wellness management.

A few ways to help with stress are:

  1. Spend time in nature. Nature is a great way to de-stress naturally. Let the earth soak up some of your stressful vibes and clear the way for more peace of mind and stillness.
  2. Breathe. Just breathe. Take time to slow down your breathing and connect with your breath. Just the act of doing this, helps to interrupt stress patterns.
  3. Listen to calming music. Gentle piano music is a great example of a calming type of music that can help to shift your stressful sensations to more a more peaceful flow or feeling within the body and mind. For example click here: 
  4. Take time to be still throughout the day. Just stop for a moment. Even if this means you have a potty break at your workplace and take a minute or two, to consciously sit there and connect with your breathe. Many of us are creatures of go-go-go and we forget to just ‘stop’ now and then.
  5.  Make your desires a priority. One of the ways we experience stress is by not living in a way that matches our life’s purpose or passions. Make sure you both acknowledge and honor the desires of your soul. The more you do this, the more you will find peace and the more your life will flow with balance and grace.

There are many more ways to work on balancing the stress in your life, but these are just a few that I hope you find helpful.

Maggie Holbik.com is a Board Certified Nutritionist and Certified Life Coach who works with clients all over the world to help them unleash their desires and live with intention and passion.

 

Keep calm and sing a song…………..

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Vitamins for the Mind, Vitamins for the Spirit

Do you Suffer from E.S.?

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Today one of the biggest types of stress, is emotional stress. Emotional stress plays on our body, mind and soul.  Have you ever felt emotionally drained? Or have your spirits been dampened to the point that you give up on something that you loved or enjoyed doing?

It’s easy to ignore emotional stress and we usually wait until it’s too late . We lead busy, hectic lives and we often put the needs of others first before our own self-care. We are the first to hop to the aid of whoever needs our help, children, spouse, neighbor, friend, school fundraiser, pet, etc. etc. etc. The list goes on and on.

When we go on and on and on giving and creating an energetic output without allowing for an energetic input or re-charge, to put it simply our batteries get drained and sometimes to the point that ‘we stop working’. We don’t want to let that happen. The best thing we can do for others IS to take care of ourselves.

Think about what happens when we don’t. Often we will feel grudeful, resentful, and even bitter toward those that we love most.  Yet the answer is so simple. When we are happy, those around us tend to be happier so we are doing a DISSERVICE to ourselves and everyone when we do not take time for self-care and self-love.

If we look at self-care as mandatory instead of optional, it frees us to do more for ourselves and to enjoy it! When we enjoy we are in-Joy! I firmly believe we are here on earth to experience Joy. We are very good at experiencing many other emotions such as lack, fear, disappointment, grief, and more, but when it comes to Joy people often feel they are not deserving of it. This is so far from the truth. The truth is that we are meant to be joyous and loving beings and it starts with loving and delighting in the things that brings us joy.

What are some ways you could work on relieving some of your emotional stress by taking time for yourself?

Here is a short video I did awhile back about finding Joy and following your heart by using your Joy Meter. Perhaps you will be inspired by this. https://www.facebook.com/holbik/videos/10154969367120479/

I would love to hear from you ways that you take time for self-care and self-love. For me as an example, I finally got to that sought after place, where I felt I loved my body and had gratitude for it, but now I SHOW my body that I love it and that has made a huge difference in my self-care. I now enjoy yoga, meditation, walks, trying new recipes and more. All of these acts are acts of self-love and self-care and bring me Joy.

What about you? What is good for you?

Maggie Holbik.com is a Certified Life Coach and Holistic Nutritionist who resides in Northern Ontario, Canada and enjoys time in the city as well as spending time at her seasonal cottage where she refreshes her soul and practices joyous self-care.

 

Your Amazing Life

Magnesium: The Relaxation Mineral

Minerals are essential for nutrition and nutrition assimilation for our bodies. Minerals work in similar ways to vitamins, as helper’s for the body’s enzymes. They are needed to make our bones (calcium) and our blood (iron) and for our nervous system. One of the key players is Magnesium. Magnesium deficiency is a common condition. If you are wondering if you could be deficient, check to see if any of the following apply to you:

. I have depression

. I fell irritable and often “fly off the handle”

. I have Attention Deficit Disorder (ADHD)

. I am often anxious

. I have Autism

. I have insomnia or trouble falling asleep

. I have muscle twitching

. Or my favorite “I have wiggly toes”… the feeling that I must wiggle them

. I have premenstrual syndrome

. I have heart flutters, skipped beats, or palpitations

. I get frequent headaches or migraines

. I have leg or hand cramps

. I have restless leg syndrome

. I have heart flutters, skipped beats or palpitations

. I have trouble swallowing

. I have acid reflux

. I am sensitive to loud noises

. I feel fatigued

. I have asthma

. I have constipation (fewer than 2 bowel movements per day)

. I have a lot of stress

. I have kidney stones

. I have heart disease or heart failure

. I have mitral valve prolapse

. I have diabetes

. I have cluster headaches

. I drink a lot of sodas

. I have Parkinson’s Disease

. I have Osteoporosis

According to  a report by the World Health Organization three quarters of all Americans eat a diet that is deficient in magnesium

World Health Organization. Calcium and Magnesium in Drinking Water: Public health significance. Geneva: World Health Organization Press; 2009.

One of the most bio-available sources of magnesium supplementation that we have found is an Isotonix form.

Magnesium is the fourth most abundant mineral in the body and supports more than 300 enzyme systems. It supports normal energy release, regulation of the body temperature, nerve function, adaptation to stress, metabolism and much more. One of the main mechanisms of magnesium in the body is its support of normal protein synthesis. Normal protein synthesis relies on optimal magnesium concentrations, as magnesium supports the normal delivery to the building blocks of life – our DNA – of signals that trigger the expression of amino acids. In other words, this process supports the body’s normal ability to “”make”” proteins. The recommended daily value for adults is 400 mg of magnesium. However, average daily intakes are much less. A study published in the Journal of Nutrition found that most U.S. adults – especially those over the age of 30 – were receiving, on average, approximately 290 mg of magnesium daily. That study also showed that dietary intake is particularly low among women. Unfortunately, inadequate levels of magnesium have been linked to poorer concentration, memory and cognitive function and muscle discomfort. Sleep quality is associated with higher levels of magnesium and when these levels are low, sleep quality may suffer. Isotonix Magnesium provides the body with 100 percent of the recommended daily value of magnesium in a highly-bioavailable formula. Thanks to its unique formula, which includes two different types of magnesium to increase its absorption by the body, Isotonix Magnesium helps maintain normal blood pressure and supports bone health and sleep quality, while promoting head comfort and optimal muscle health.

BENEFITS of Isotonix Magnesium

  • Promotes head comfort
  • Promotes optimal muscle health and comfort
  • Helps maintain normal blood sugar levels
  • Supports a healthy sleep quality
  • Helps maintain normal blood pressure
  • Supports cardiovascular health
  • Promotes cognitive health
  • Supports bone health
  • Helps the body maintain a healthy (or sufficient or proper) level of magnesium, combating magnesium deficiency

INGREDIENTS

Magnesium (Citrate & Glycinate) (400 mg)
Magnesium is a component of the mineralized part of bone and supports the normal metabolism of potassium and calcium in adults. It helps maintain normal levels of potassium, phosphorus, calcium, adrenaline and insulin. It also promotes the normal mobilization of calcium, transporting it inside the cell for further utilization. It plays a key role in supporting the normal functioning of muscle and nervous tissue. Magnesium promotes the normal synthesis of all proteins, nucleic acids, nucleotides, cyclic adenosine monophosphate, lipids and carbohydrates.

 

Magnesium works together with calcium to help maintain the normal regulation of the heart and blood pressure. Importantly, magnesium also supports the body’s ability to build healthy bones and teeth, and promotes proper muscle development. It works together with calcium and vitamin D to help keep bones strong. Magnesium also promotes cardiovascular health by supporting normal platelet activity and helping to maintain normal cholesterol levels.

 

Potassium (Bicarbonate) (150 mg)
Potassium is an electrolyte stored in the muscles. Foods rich in potassium include bananas, oranges, cantaloupe, avocado, raw spinach, cabbage and celery. Potassium is an essential macromineral that helps maintain fluid balance in the body. It also supports a wide variety of biochemical and physiological processes. Among other things, potassium supports the normal transmission of nerve impulses, contraction of cardiac, skeletal and smooth muscle, synthesis of nucleic acids, maintenance of intracellular tonicity and maintenance of normal blood pressure. In 1928, it was first suggested that high potassium intake could help maintain cardiovascular health. Potassium supports normal muscle relaxation and insulin release. It also promotes glycogen and protein synthesis. Potassium is an electrolyte that promotes normal heartbeat. Potassium supports the body’s ability to regulate water balance, recover from exercise and eliminate wastes.

WHERE TO BUY:

MaggiesVitamins http://www.shop.com/THESHOPCONSULTANT/Isotonix+reg+Magnesium-792868342-p+.xhtml?credituser=R1159126

 

 

Your Amazing Life

Are You Stressed Out?

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Stress is so hard on our bodies, mind and our spirit. It is hard to have a zest for life when you are stressed. One of the best things we can do is to lessen stress!

Are your stressed? Here are some indicators.

Do you try to do more than one thing at a time?
Do you rush through your meals?
Are you compulsive about punctuality?
Do you find it difficult to relax?
Do you interrupt others while they are talking?
Do you frequently lose your patience?
Are you accident prone?
Does life appear to be a constant struggle/battle?

Here are some symptoms of stress:

Tense Muscles
Anger Outbursts
Irritability
Racing/Irregular Heartbeat
Increased use of stimulants like drugs and alcohol
Crying
Loss of Self Confidence
Fluttery Stomach
Racing Mind
Increased Perspiration
Lack of Concentration
Excessive Sighing
Forgetfulness
Nail Biting
Teeth Grinding
Tense Shoulders
Back or Neck Aches
Heartburn
Cold Hands or Feet
Twitching
Decline in Productivity
Feelings of Being Overwhelmed

Foods to Help with Stress

Fresh Raw Fruits & Veggies
Fresh Raw & Steamed Veggies
Quality sources of Protein like Lean Meats, Fish & Whole Eggs or Vegetarian Sources
Raw Nuts & Seeds
Legumes (Split Peas, Lentils, Beans etc.)
Whole Grains
Good sources of Omega III’s like Salmon, Flax Seeds, Walnuts, Navy or Kidney Beans
Good food sources of Vitamin B

Or a Quality B Complex Supplement

Good Oils like Extra Virgin Olive Oil and Coconut Oil

Ways to Reduce Stress

Regular Walking for at least 1/2 hour 3 days or more a week
Deep Breathing Exercises
Gardening
Spending Time in Nature
Take up a Hobby
Playing Games
Relaxing Music
Meditation
Power Naps to Rejuvenate
Getting a Pet
Massage
Reflexology
Star Gazing