For many, new year rhymes with:
New resolutions...
New projects…
New start…
New “health”…
Physical and psychological health & well-being!
A supplement is made to supplement lacks / deficiencies, contribute to a healthier lifestyle, alleviate problems & help achieve goals.
At the dawn of the new year, when motivation is at its peak, it's the perfect time to take action and put in place the necessary tools so that our resolutions become rather a game plan for the coming months...
And to do this, your kinesiologists at Maxi-Club have simplified things for you in terms of supplementation by offering you FIVE ESSENTIALS to start the year off right and quickly contribute to your health!
#1: Vitamin D
First, vitamin D !
I know, it's boring & it's not the most “glamorous” product, but O useful and necessary, believe me. Especially for us, Quebecers & North Americans living in a cold climate with little sunshine 8 months a year.
What is vitamin D and what does it do?
It contributes to a very vast amalgam of enzymatic reactions necessary for the proper functioning of the body:
- Calcium absorption
- Good bone health
- Strengthening of the immune system
- hormonal system
- Regulating energy & influencing mood
What is important to know ...
The vast majority of vitamin D synthesized by the body comes from the light rays of the sun.
Also, in addition to having a more limited annual sun exposure compared to some countries, we spend most of our time indoors due to our work, among other things. Nearly 80% of the North American population is vitamin D deficient.
Here, in brief, are the main advantages and benefits of adding vitamin D supplementation to your daily life…
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- Better energy levels - More stable, positive & optimistic mood - Better sleep - Better immune system - Better muscle contraction & increased strength - Better absorption of amino acids & proteins - Prevention of osteoporosis - Better skin & hair quality |
#2: Omega-3
Omega-3s , aka the famous “fish oils,” are essential fatty acids . Just like essential amino acids, the body cannot synthesize them on its own, so we absolutely must find them in our diet.
I can already hear you saying “yes, but it tastes like fish and the aftertaste isn't famous...”.
I assure you! This belief is now a thing of the past, the various supplement companies have all worked hard in recent years to improve their recipe and thus offer pleasant flavors in the mouth.
What are Omega-3s exactly?
These are 3 essential fatty acids that are each found in very specific types of food:
- ALA (Alpha-linolenic acid): Flaxseed, soybean, walnuts and their oils
- EPA (Eicosapentaenoic acid): Small fish (sardines, mackerel & herring), crustaceans & oysters
- DHA (Docosahexaenoic acid): Oily fish: Salmon & trout
However, on a daily basis, the North American diet is very little made up of foods rich in Omega-3 versus rather high in Omega-6 (vegetable oils, cereal grains, meats, peanuts & nuts). An imbalanced Omega-3: Omega-6 ratio can become pro-inflammatory for the body and thus contribute to less than optimal markers of health (hypertension, cholesterol levels, intestinal inflammation, etc.).
An optimal balance should respect a ratio of 1: 1 to 4: 1. That is to say, at least one Omega-3 for each Omega-6… Which becomes difficult to achieve considering our geographical food context.
So this is a very good example of how supplementation can help us 😉!
Here are, in brief, the main advantages and benefits of adding Omega-3 supplementation to your daily life…
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- Improves cardiovascular health - Regulates blood pressure - Helps with cognitive functions - May help prevent depressive symptoms - May help control certain conditions: Rheumatoid arthritis, Alzheimer's, cancer - Reduces inflammation - May help decrease body fat by increasing the body's use of fat as a source of energy - May help improve overall body composition |
#3: Magnesium
Magnesium is an extremely important mineral for the proper functioning of the body. Indeed, it contributes to over 300 processes & reactions in the body, so to list each of them, we would still be here tomorrow morning discussing them!
So I'll save you that misfortune by just telling you the essentials to remember for this supplement.
Magnesium acts closely and in balance with sodium, potassium and calcium. The vast majority of body magnesium stores are found in bones and teeth, while the rest is mostly located in muscles & liver.
It is a versatile supplement that can act on several different functions and make a short-term difference in our daily lives.
Prevention of osteoporosis by better maintaining bone density ...
Improved performance via better nerve conduction to muscles & heart
Reduced fatigue through better optimization of muscle function ...
Improved energy & well-being through deeper, restorative sleep …
Reduced stress & anxiety via a decrease in cortisol …
And many more !
Again, the average North American's diet is low in magnesium -rich foods. In addition, physical activity requires the use of electrolytes to support muscle contraction and therefore necessarily involves a decrease in body magnesium stores.
It is then common to find oneself in a situation of magnesium deficiency…
Here are, in brief, the main advantages and benefits of adding magnesium supplementation to your daily life…
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- Improves sleep - Can help with stress management - Improves physical performance - May help increase muscle strength - May help reduce muscle cramps - Accelerates recovery & reduces the feeling of "raking" - Reduces fatigue - Helps strengthen the immune system |
#4: Greens & Superfoods
The holiday season now behind us, we had fun, had a good time & enjoyed the many meals surrounded by family and friends. Thus, our routine has been upset in a positive way, but it's a safe bet that the stomach and digestion are not doing well in the last few days.
Gas…
Bloating…
Intestinal discomfort...
Etc.
This is the PERFECT time to try a supplement of "greens" and adopt it now in our daily lives!
This concentrate of plants, antioxidants & digestive enzymes can greatly contribute to our well-being and our daily energy thanks to its anti-inflammatory functions on the digestive system. Indeed, there are close links between the neurotransmitters deployed by the brain and digestive health.
Good digestive health is a factor that should not be underestimated!
Here, in brief, are the main advantages and benefits of adding greens supplementation to your daily life…
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- Better digestion - Reduces intestinal discomfort & the feeling of bloating - Helps reduce constipation - Contributes to the feeling of well-being & energy - Contributes to motivation - Helps strengthen the immune system - Helps improve physical performance & body composition |
Stay tuned, as a full Greens article is coming soon!
#5: Protein Powder
Finally, it would be hard not to think of protein powder as the fifth and last supplement to include in our essentials to allow us to start the new year off right.
Of course, unlike the products mentioned above, it is much easier to consume protein on a regular basis through your diet. The difficulty lies more in its daily intake, which is often insufficient in relation to our needs...
For example, according to studies, it would be recommended and optimal to reach a daily intake of at least 1 to 1.2 g per lbs of body weight ( the quantity can of course vary according to each individual ).
So, let's take for example a 150 lbs woman: Her intake should be between 150 to 180g per day .
Not 180g of chicken or tofu…180g of protein!
However, 100g of chicken ( the equivalent of the size of your fist ) contains the same number of proteins as a “scoop” of protein powder … That is to say around 30g !
Adding a scoop or two of protein powder to your smoothies, Greek yogurt, oatmeal & other recipes is a simple and easy way to reach your optimal intake and get the most of your benefits.
Here are, in brief, the main advantages and benefits of adding protein supplementation to your daily life…
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- Improved body composition - Helps maintain and develop muscle mass - Helps to reduce the percentage of fat - Helps slightly increase metabolism - Increases the feeling of satiety and helps reduce cravings - Helps to strengthen the immune system and organ function - Helps improve skin and hair quality - Allows better management of blood sugar and blood pressure - Improves muscle recovery |
There you go, the entire Achat Santé team wishes you a wonderful healthy 2023!
References
Abiri, B., Sarbakhsh, P., & Vafa, M. (2021). Randomized study of the effects of vitamin D and/or magnesium supplementation on mood, serum levels of BDNF, inflammation, and SIRT1 in obese women with mild to moderate depressive symptoms. Nutritional Neuroscience, 25(10), 2123–2135. https://doi.org/10.1080/1028415x.2021.1945859
Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride, 1997, page 200. [Accessed December 29, 2022]. www.nap.edu
Neyestani, TR, & Nikooyeh, B. (2022). A comprehensive overview on the effects of green tea on anthropometric measures, blood pressure, glycemic and lipidemic status: An umbrella review and meta meta-analysis study. Nutrition, Metabolism and Cardiovascular Diseases, 32(9), 2026–2040. https://doi.org/10.1016/j.numecd.2022.05.021
Reno, AM, Green, M., Killen, LG, O'Neal, EK, Pritchett, K., & Hanson, Z. (2020). Effects of Magnesium Supplementation on Muscle Soreness and Performance. Journal of Strength and Conditioning Research, 36(8), 2198–2203. https://doi.org/10.1519/jsc.0000000000003827
Torre-Villalvazo, I., Alemán-Escondrillas, G., Valle-Ríos, R., & Noriega, LG (2019). Protein intake and amino acid supplementation regulate exercise recovery and performance through the modulation of mTOR, AMPK, FGF21, and immunity. Nutrition Research, 72, 1–17. https://doi.org/10.1016/j.nutres.2019.06.006
Verdino, J. (2017). The third tier in treatment: Attending to the growing connection between gut health and emotional well-being. Health Psychology Open, 4(2), 205510291772433. https://doi.org/10.1177/2055102917724335
Whiting, SJ, Green, TJ, & Calvo, MS (2007). Vitamin D intakes in North America and Asia-Pacific countries are not sufficient to prevent vitamin D insufficiency. The Journal of Steroid Biochemistry and Molecular Biology, 103(3–5), 626–630. https://doi.org/10.1016/j.jsbmb.2006.12.067
YOSHII, N., SATO, K., OGASAWARA, R., KURIHARA, T., HAMAOKA, T., & FUJITA, S. (2017). Relationship between Dietary Protein or Essential Amino Acid Intake and Training-Induced Muscle Hypertrophy among Older Individuals. Journal of Nutritional Science and Vitaminology, 63(6), 379–388. https://doi.org/10.3177/jnsv.63.379