NutraChamps Blog

Author: Stephanie Newton

  • Simple Secrets to Improving Your Memory (Naturally)

    Simple Secrets to Improving Your Memory (Naturally)

    With demands on our time (and therefore stress and anxiety) being at almost epidemic levels these days, it’s no wonder some of us experience memory loss or brain fog from time to time! But there are some simple and natural things that can be done to improve your memory. And most of them will enhance your overall health at the same time!

    7 Secrets to Improving Your Memory and Overall Health

    1. Rosemary Essential Oil

    Rosemary has been known as a “memory enhancer” for quite some time. Even Ophelia, in Shakespeare’s Hamlet, declared:

                    “There’s rosemary: that’s for remembrance: pray, love, remember”

    In recent times, however, a team of psychologists at Northumbria University studied rosemary (using a control, or placebo, group) and found a 60-70% increase in ability to remember to perform certain tasks at a certain time. Many experts recommend sniffing or diffusing rosemary oil for this benefit.

    2. Ginseng

    Ginseng is one of a group of herbs called “adaptogens”, which means they help the body to withstand mental and physical stress. There was a study conducted by the Department of Neurology at Clinical Research Institute in South Korea in which researchers studied the effectiveness of Korean Panax Ginseng on the cognitive performance of patients with Alzheimer’s Disease. The study showed improvements which lasted the length of the study – 3 months. And when the treatment group discontinued the ginseng supplementation the improvements declined to the level of the control group.

    3. Avoid gluten and any other known foods you are sensitive to.

    Food sensitivities tend to be at an all-time high due to increased consumption of processed foods and medications which contribute to “leaky gut syndrome”. Consumption of foods you may be sensitive to (the most popular being wheat, gluten, dairy, corn, soy, and eggs) not only affects you physically but can contribute to cognitive impairments, as well. It is well known within the “Celiac Disease” and gluten sensitivity communities that gluten can contribute to brain fog. So try to determine which foods may be hindering your brain, and stay away!

    4. Try the Mediterranean Diet.

    Before you wince and say “nooooo, not another diet!”, consider that anyone who is eating somewhat healthy is not too far away from a version of the Mediterranean Diet!  Research out of Columbia University Medical Center shows a decreased risk in cognitive impairment with the use of the Mediterranean Diet.

    The following are some foods included in the diet which you can use to replace processed and fast foods in order to enhance your cognitive abilities and memory:

    • Berries and dark-skinned fruits. Also include dark green leafy vegetables for their high antioxidant content.
    • Foods rich in omega 3 fatty acids: salmon and other cold-water fish.
    • Foods rich in vitamin E: avocados, sunflower seeds, peanut butter.
    • Whole, fiber-rich grains.
    • Extra virgin olive oil (fresh, not cooked).
    • Coffee, chocolate, and red wine (use sparingly).

    5. Coconut Oil or MCT’s (medium-chain triglycerides)

    While coconut oil technically comes under #4 in this list, I just had to give this wonder-oil its own number! It is that important! Coconut oil used to be considered a “bad guy” for potentially increasing cholesterol, however, in recent years has been regarded as a healthy fat which is actually good for heart and brain health!

    In a 2004 study published in the Journal of Neurobiology of Aging, coconut oil MCT’s increased cognitive ability in older folks with memory problems. MCT’s are able to give the brain fuel which it needs for cognitive processes. In addition to cognitive improvements, MCTs are known for their ability to increase energy, which is why it is one of the ingredients in “Bulletproof Coffee” (a recipe that includes coffee, MCT oil, and unsalted, grass-fed butter).

    6. B12 supplementation

    Research suggests that B12 deficiency can be a cause of memory impairment. Some people are unable to make “intrinsic factor” in the gut, which is necessary for the absorption of B12 into the body. If you consider supplementing this B vitamin, consider using the sublingual form for enhanced absorption. NutraChamps also makes B-12 gummies so that the whole family can feel like their nutrition is on point!

    7. Yoga and meditation

    New research by a UCLA-led team of neuroscientists developed and studied a three-month trial of yoga and meditation on a group of people at risk for cognitive decline. The practice helped minimize the cognitive impairment which can precede dementia. In fact, the changes in brain activity observed using functional MRI testing were statistically significant!

    Not only can yoga improve cognitive function, but it is well known to enhance feelings of well-being and improve our reactions to stress (further preventing memory loss)!

    I hope this list of simple secrets to improve your memory (naturally) gives you the information and the motivation you need to start consuming the foods and making the lifestyle changes that will keep your mind engaged for years to come. Remember, health is wealth! Put your health at the top of your priority list and the “return on investment” will be worth it!

  • How You Can Improve Your Nutrient Absorption

    How You Can Improve Your Nutrient Absorption

    With so many people these days experiencing gastrointestinal issues (such as Chrohn’s Disease, colitis, Celiac Disease, or Irritable Bowel Syndrome), and with an increased intake of processed foods, nutrient deficiency seems to be at an all-time high! Even certain pharmaceutical medications seem to inhibit absorption of nutrients. But maximizing your nutrient absorption, whether it be through your diet, through lifestyle changes, or through supplementation (or all of the above), is definitely within your control!

    Daily Practices Which Will Increase Nutrient Absorption

    They say it takes 21 days to make a habit! Consider implementing some of these daily practices into your diet and lifestyle to maximize nutrient status and overall health. And make them a habit!

    • Consuming fresh, organic produce each day is a start. Fruits and veggies have built in phytonutrients, bioflavonoids, and enzymes which support proper utilization and absorption of nutrients within the body. Furthermore, while cooked veggies still have minerals and fiber intact, the antioxidants will be partially destroyed. If you find yourself consuming most of your veggies cooked, consider enhancing your antioxidant status with a whole food supplement such as Resveratrol or Green Tea.
    • Avoid consuming proteins and starches together, as they tend to neutralize each other and inhibit digestion. Instead, opt for combining proteins with vegetables, or starches with vegetables. As for fruits, I like to eat them on an empty stomach between meals for maximum absorption. And they make the perfect healthy, yummy snack!
    • Eliminate any foods which you feel you may be sensitive or allergic to (which helps to reduce digestive tract damage). An elimination diet can aid in identifying which foods may be causing issues. Some common food sensitivities include wheat, gluten, dairy, soy, corn, and eggs.
    • Reduce alcohol and caffeine intake, as these are known to inhibit certain nutrients from absorbing fully.
    • Decrease stress and smoking, which are known to deplete the body of Vitamin C and other nutrients.
    • A daily bowel movement will help to keep the digestive tract from becoming stagnant and rid the body of toxins produced by intestinal bacteria and yeast (which can inhibit nutrient absorption).

     3 Considerations When Choosing and Consuming Supplements

    In the face of a poor diet, or even a healthy diet, some may consider using supplements in order to maximize nutrient status. There are three things to consider here: choosing supplements which help aid in nutrient absorption, combining nutrients in order to maximize absorption, and choosing the most absorbable forms of vitamins and minerals.

    1. Supplements which aid in nutrient absorption and maximize gastrointestinal health:

    • Digestive enzymes come in capsules which can be consumed 15 minutes before meals to allow your body to break down nutrients fully for maximum absorption.
    • Probiotics can help to replace the good bacteria in the gut (and decrease the “bad” bacteria and yeast) which aids in nutrient absorption. Good bacteria can be depleted over time with certain medications, such as antibiotics.

    2. Remember these vitamin and mineral combination considerations:

    • Balance zinc with copper supplementation. Over-supplementation of one can cause depletion of the other. Research shows that toxicities in copper are linked to mental illness.
    • Fat-soluble vitamins, such as Vitamins A, D, E, and K, should be consumed with food for proper absorption (preferably a meal containing healthy fat).
    • Water-soluble vitamins, such as B-vitamins and Vitamin C, can be consumed on an empty stomach. Absorption is enhanced if the daily dose is spread out into two or three doses throughout the day since they are water soluble and readily eliminated from the body.
    • Iron is absorbed best when taken with Vitamin C (such as a glass of orange juice).
    • Calcium should be taken 30 minutes away from other supplements, as it can inhibit the absorption of other nutrients.
    • Calcium absorbs and is utilized best when magnesium and Vitamin D status are sufficient. Some calcium supplements are combined with one or both of these.

    3. Vitamin and mineral supplementation: “form” matters!

    When searching for vitamin and mineral supplements, the least expensive bottles on the shelf are usually not the most absorbable! Here is a list of vitamin and mineral forms to look for to maximize absorption:

    • Multivitamin/multimineral supplements: Choose multi’s made from whole foods.
    • Vitamin C: Ascerola powder or synthetic Vitamin C with bioflavonoids are absorbed best.
    • Vitamin A: The product should have a balance between beta carotene and retinol for maximum absorption.
    • B Vitamins: Consider sublingual B12.  Other absorbable forms of B vitamins include methyltetrahydrofolate (folic acid), benfotiamine (a fat-absorbable form of thiamine), riboflavin 5′-phosphate (riboflavin), niacinamide (niacin), d-calcium pantothenate (pantothine), and pyridoxal 5′-phosphate (B6).
    • Vitamin D: Try to get 20 minutes of sunlight per day on most of your body (your body uses the sun to synthesize its own Vitamin D), or use Vitamin D3.
    • Vitamin E: The natural form, d-alpha tocopherol, is best.
    • Calcium : Look for calcium citrate or calcium oratate.
    • Iodine: Potassium iodide is considered most absorbable.
    • Magnesium: Look for topical magnesium oil, or epsom salt (which contains magnesium sulfate – throw it in your bath!). Oral supplementation forms should be magnesium citrate or magnesium glycinate.
    • Chromium: Chromium picolinate or chromium nicotinate are considered most absorbable.
    • Selenium: Selenomethionine is most absorbable and won’t inhibit Vitamin C absorption as other selenium supplements may.
    • Zinc: Zinc picolinate or zinc glycinate are highly absorbable.

    I hope these dietary, lifestyle, and supplementation considerations allow you to enhance your own nutrient status! Prevention of nutrient deficiencies can go a long way in preventing certain inflammatory and chronic conditions, giving your body the tools it needs to maintain a healthy immune system, and keeping you energized for many years to come!