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6 mistakes to avoid while taking supplements

6 mistakes to avoid while taking supplements

Taking supplements is an effective way to add extra vitamins, minerals, and other nutrients lacking in regular meals. These fill in potential nutritional gaps and improve overall health. However, your supplement regimens may not give the results you want if you commit some of these common mistakes. After all, these are not immediate solutions and require professional supervision, caution, and discipline. Thus, here are a few common mistakes to avoid while taking supplements.

Not consulting a doctor before taking the supplements
If you have been experiencing symptoms that seem like a vitamin deficiency, consult your primary care doctor; they are likely to recommend blood tests. Through these tests, you will know which nutrient levels are low in your body, and your doctor can recommend the appropriate supplements. Moreover, consulting a doctor will ensure that the supplements do not interfere with any other prescriptions you might take for a pre-existing health condition.

Taking too many supplements all at once
It is a misconception that the more supplements you take, the better it is for your health. Mixing different supplements may lead to chemical interactions in your body that will do more harm than good. Also, it will cause the liver to overwork. Excess supplement intake over a prolonged period can also lead to liver damage. The risk of this happening is quite high if multiple supplements are mixed without consulting your primary care doctor. If you do have to take several supplements, make sure you space them out.

Taking only one supplement for everything
Many brands often advertise that one supplement will solve all your health concerns. There are usually multivitamins that do take care of several vitamin deficiencies and improve overall health. However, if you are thinking about taking a single supplement to improve several aspects of your health, such as heart, liver, or skin, this won’t work. A single supplement cannot take care of all your health needs.

Depending too much on supplements for all nutritional requirements
Supplements can only fill in nutrition gaps; they are not substitutes for complete meals. Taking supplements will not help in managing severe nutrient deficiencies. It is imperative to eat fresh fruits and vegetables and whole foods. Following a varied meal plan with wholesome, healthy ingredients should always be the first priority.

Not taking the supplements in the right combination
Not all minerals and vitamins are compatible or incompatible with one another. For example, calcium is easily absorbed in the body in the presence of vitamins K and D. Also; the body can process iron better in the presence of vitamin C. However, if you take calcium and iron supplements simultaneously, the calcium will prevent iron absorption. Moreover, it can lead to side effects, such as upset stomach or constipation. So always consult your primary care doctor to ensure you take the right combination of supplements.

Not storing the supplements properly
It is a common habit to store prescriptions and supplements in a cabinet in the bathroom. While this may be convenient for you, this kind of storage will spoil the supplements earlier than their expiry dates. This is because your bathroom has high humidity compared to the rest of your house. Also, don’t store them in the kitchen, as temperature fluctuations are quite common here. Try to store vitamins and minerals in a dry and cool space away from heat and humidity sources in the house.

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Understanding arthritis – A common joint condition

The joints are constantly working while we move our limbs, so, understandably, people may develop certain joint conditions that cause pain and compromise mobility, especially with age. One of the common joint conditions is arthritis, which leads to joint inflammation and mild to severe pain. While there are several types of arthritis, the two most common types are rheumatoid arthritis and osteoarthritis. Stages Rheumatoid arthritis has four stages: Stage 1: At this stage, inflammation occurs inside the joints, and swelling, stiffness, and joint pain are the common symptoms. Stage 2: The inflammation of the joint lining, synovium, aggravates at this stage and results in cartilage damage. The affected joints’ range of motion is also compromised, causing pain and discomfort. Stage 3: At this stage, the severity of the joint condition increases, and it leads to bone damage. This results in more pain, loss of mobility, and weakness of muscles. The bones rubbing against each other can cause bone deformity as well. Stage 4: This is the final stage where the joints stop functioning completely. It leads to more pain, stiffness, and swelling, and the bones may even fuse, which is known as ankylosis. Osteoarthritis also has four stages of progression: Stage 1: Wear and tear may affect the knee joints, and minor spur growths on the affected bone can also be seen, but the condition does not cause too much pain at this stage. Stage 2: The bone spur growths increase and cause pain, and the knee joints become stiffer. Stage 3: This stage is characterized by joint inflammation leading to increased pain and stiffness. Walking can also cause popping sounds in the joints. Stage 4: The space between the bones in the joints becomes very narrow, causing the cartilage to wear down. Also, a chronic inflammatory response caused by the breakdown of cartilage aggravates discomfort and pain. Diagnosis of arthritis These joint conditions can be diagnosed using several tests. A physical examination reveals whether a patient has red, warm, and tender joints, and this test also helps examine the fluid around the joints. A rheumatologist can analyze the level of inflammation in the joints to determine the type of arthritis an individual is affected with. Also, blood tests are undertaken to check for antibodies like anti-CCP, rheumatoid factor, and antinuclear antibody. In addition, X-ray, CT scans, and MRI are also performed to check the condition of the cartilage and bones. Prevention of arthritis A family history of joint conditions like arthritis or aging can increase one’s risk of developing arthritis, but making certain lifestyle changes can also help lower the chances of developing the condition. To start with, one should include more foods with omega-3 fatty acids in their diet as these healthy fats are anti-inflammatory. One should also exercise regularly, keep their weight under check, reduce stress on their joints, and try to avoid injuries. Also, if one notices any symptoms of arthritis, they should consult a doctor immediately as early diagnosis goes a long way in managing the condition effectively through timely treatment.

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6 critical fitness mistakes to avoid and improve outlook

The body and mind greatly benefit from any activity that promotes fitness. Mainly, exercise boosts mood and lowers the risk of health complications triggered by a sedentary lifestyle. But paying attention to the form and practicing a few select exercises to achieve fitness goals is not enough. It is also important to avoid making the following mistakes that compromise fitness and increases the risk of injury during workouts. Setting unrealistic goalsExercises will vary depending on the intensity of training necessary to achieve specific fitness goals – for endurance or strength. But it is not possible to train all major muscle groups at the same time. Exercising is a slow and laborious task, so it pays to be patient. Pushing the body and mind to meet unrealistic goals may not lead to long-term results. Therefore, try to include as much variation as possible in the types of workouts. Experts recommend a good balance of cardio and powerlifting to target major muscle groups and achieve desired fitness goals. Set goals that are manageable and don’t negatively impact daily lifestyle. OvertrainingOvertraining is one of the biggest mistakes rookies make during the first few months of gym training. Just increasing the number of reps or rounds will not guarantee quicker results. In fact, overtraining can fatigue the muscle groups with the risk of permanent damage to vital joints. Similarly, increasing cardio hours will only put unnecessary pressure on the joints and muscle groups, resulting in ligament tears and cartilage damage. It is important to pace out any form of workout and stay well within the physical and mental limits of endurance. Slowly but gradually, intensity can be increased, but only if it feels natural and comfortable. Not paying attention to nutritionNeglecting proper nutrition will also affect overall fitness levels. All body functions and organs rely on a delicate balance of foods and beverages to supplement nutrients, vitamins, and minerals. Experts suggest having light snacks instead to boost nutrient intake a couple of hours before workouts to gain that extra energy boost. For example, a banana and some peanut butter boost the protein and potassium intake necessary for muscle growth and recovery. A small cup of yogurt with berries or oatmeal with assorted nuts and raisins also packs nutrients that provide fiber, antioxidants, and energy necessary for a good intense workout. These are just basic suggestions so one must consult with a nutritionist to plan a proper food and beverage chart customized for the intended workouts. Improper eating habitsEating meals at the wrong time will also impact overall fitness. Several studies are conclusive of the fact that having smaller manageable meals at the right time notably boosts fitness. The body’s metabolism can easily digest more calories during the day. At night, the metabolic activities slow down, delaying digestion. Nutritionists suggest having a good heavy breakfast, a moderate lunch, and a light dinner to promote better fitness. Eating late during the day and at night can only make a person feel hungrier as the nutrition is not being absorbed efficiently from the intake of foods. Such cravings stem purely from untimely food intake. Not getting enough restSleep deprivation also increases the risk of injuries while working out, as one might lose focus. The body and mind both require rest after any intense physical activity. Rest promotes better blood circulation allowing freshly oxygenated blood to soothe and repair sore muscle groups. One must aim for adequate rest at night with a good 7 to 8 hours of sleep. During this time, major muscle groups repair tissue and build the necessary strength to lift heavy. Getting plenty of rest also ensures one doesn’t suffer from daytime fatigue that can interfere with fitness activities. Forgetting to stay hydratedOver a third of the body is made up of water molecules that support vital organ functions. Water is needed to flush out toxins collecting in the body in the form of sweat and urine after a good workout. Water also helps boost circulation and improve the flow of oxygen. This helps muscles and joints recover faster from intense workouts. Over 70% of the brain is made up of water so staying hydrated helps improve cognitive function. Drink plenty of water to keep a proper balance of electrolytes necessary for overall fitness.

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