NutraChamps Blog

Tag: hormones

  • 5 Top Benefits of Berberine

    5 Top Benefits of Berberine

    In the past couple of years, you might have heard of the berberine supplement, widely discussed on social media for its potential weight loss benefits. Although it may seem like this supplement is a newer discovery in the wellness world, Berberine has been around for over 3000 years. For centuries, berberine was commonly used in traditional Chinese medicine and Ayurveda to treat various health conditions. This potent compound treated many ailments, including diabetes, high blood pressure, canker sores, and even cholesterol. Berberine is a compound derived from different plants such as European barberry, goldenseal, and tree turmeric. Nowadays, supplementation with berberine is one of the easiest ways to get a healthy dose of this compound and its benefits. In this article, we will elaborate on the top five benefits of berberine and why you might benefit from this incredible supplement! 

    Berberine’s Benefits

    Lowers blood sugar

    Type 2 diabetes impacts a large number of people around the world; in 2017, a statistic found that nearly 6.28% of the global population have this condition. A study completed in 2008 compared a popular medication to help treat type 2 diabetes called metformin with berberine. 36 adults participated in this 3-month trial, and the results actually showed that berberine had the same hypoglycemic effect as metformin, showing a significant impact on blood sugar levels. Other studies have also shown that people who take berberine as a treatment for hyperglycemia show little or no adverse effects to the supplement, which is very promising!

    Supports cholesterol levels

    Another common health condition in the United States impacting nearly 94 million adults is high cholesterol. It’s important to be mindful of cholesterol levels because too much bad cholesterol can lead to other health complications such as heart disease, stroke, and other issues. The good news is that you can do many natural things to improve your cholesterol levels. Taking berberine is one of the ways that you can support cholesterol in the body, as studies have shown its ability to lower cholesterol and triglyceride levels while raising good cholesterol levels. 

    May assist in weight loss goals

    Unlike the other two benefits above, there isn’t as much scientific research proving the correlation between weight loss and berberine, but there is some promising evidence. Berberine has been shown to help with regulating metabolism, and improving insulin resistance. Some have even claimed that berberine may help to suppress appetite. All of these factors combined can contribute to the pursuit of weight loss goals. 

    PCOS symptom relief 

    PCOS is a condition that impacts many women in their reproductive years. It is accompanied by specific combined symptoms which usually results in a PCOS diagnosis. Some of the symptoms that define a PCOS condition can include irregular periods, hormonal imbalances, ovarian cysts, and potential infertility. Berberine has the potential to assist in supporting many of the symptoms women with PCOS deal with including insulin resistance & improving fertility. This study speaks to the results of berberine’s use in improving fertility and pregnancy outcomes for women who deal with PCOS. 

    Supports gut health

    The gut microbiome is a complex ecosystem that lives within our intestines. It is full of bacteria, both “good” and “bad” kinds. There is so much bacteria living in the gut that it’s a higher amount than the number of cells in our body. A plethora of research has found that the state of our gut microbiota plays a significant role in health and disease. There are studies showing that Berberine has the capability to influence the gut microbiota, playing a role in supporting the effects of different diseases! 

    All in all, there are a lot of promising findings about the positive impacts of taking Berberine supplements. The good news is, here at NutraChamps, we just released our very own Berberine supplement to support optimal wellbeing. NutraChamps berberine supplement. Our premium Berberine is designed to support your metabolic health and maintain healthy cholesterol levels, ensuring your body processes glucose and lipids efficiently. With the advanced Berbevis® absorption technology, our Berberine pairs with a Phytosome complex for enhanced bioavailability, maximizing benefits and results. 

     

  • Nature Ways to Tackle Adrenal Fatigue

    Nature Ways to Tackle Adrenal Fatigue

    Picture this: You wake up exhausted, feeling like you’ve been running a marathon in your sleep. The thought of facing another day seems overwhelming, and your usual cup of coffee just doesn’t do the trick anymore. If this scenario resonates with you, chances are you might be experiencing adrenal fatigue. But don’t worry, because in this article, we’ll explore the world of adrenal fatigue and delve into the wonderful realm of supplements and natural remedies that can help you reclaim your energy and vitality.

    Understanding Adrenal Fatigue:

    Adrenal fatigue is a term used to describe a cluster of symptoms that occur when the adrenal glands, located on top of the kidneys, struggle to cope with chronic stress. The adrenal glands produce cortisol, a hormone that plays a vital role in regulating stress response, metabolism, and energy levels. Prolonged stress and demanding lifestyles can overtax these glands, leading to adrenal fatigue.

    Supplements to Supercharge Your Energy:

    1. Ashwagandha: Known as an adaptogenic herb, ashwagandha helps the body adapt to stress by balancing cortisol levels. It promotes relaxation, reduces anxiety, and supports adrenal function, helping to restore energy levels.

    2. Rhodiola Rosea: Another adaptogenic herb, Rhodiola Rosea, has been used for centuries to combat fatigue and enhance mental and physical performance. It supports the adrenal glands and improves resilience to stress.

    3. Vitamin B5: Also known as pantothenic acid, vitamin B5 is crucial for adrenal health and energy production. It helps convert food into energy and supports the adrenal glands’ ability to produce hormones.

    4. Magnesium: This essential mineral is involved in over 300 enzymatic reactions in the body, including energy production. Magnesium deficiency can contribute to fatigue, so supplementing with this mineral can be beneficial.

    5. Vitamin C: As a potent antioxidant, vitamin C helps combat oxidative stress caused by chronic fatigue. It also supports adrenal function and assists in the production of cortisol.

    Natural Remedies for Adrenal Fatigue:

    1. Get Adequate Rest: Prioritize quality sleep by establishing a regular sleep routine, creating a peaceful sleep environment, and practicing relaxation techniques before bedtime.

    2. Manage Stress: Incorporate stress management techniques like meditation, deep breathing exercises, and yoga into your daily routine. This helps calm the nervous system and promotes adrenal gland recovery.

    3. Balanced Nutrition: Fuel your body with nutrient-dense foods, including whole grains, lean proteins, fruits, and vegetables. Avoid excessive caffeine, refined sugars, and processed foods, which can exacerbate adrenal fatigue.

    4. Exercise Mindfully: Engage in moderate exercise that doesn’t further drain your energy. Activities like walking, gentle yoga, and tai chi can be beneficial for adrenal health.

    5. Supportive Supplements: Alongside the aforementioned supplements, consider incorporating omega-3 fatty acids, vitamin D, and probiotics into your routine to support overall well-being and immune function.

    Adrenal fatigue can be debilitating, but with the right approach, you can regain your vitality and overcome the overwhelming exhaustion. Remember, it’s essential to address the root causes of stress and lifestyle factors that contribute to adrenal fatigue. By incorporating supplements like ashwagandha, rhodiola rosea, and vital nutrients such as B5, magnesium, and vitamin C, along with adopting natural remedies like rest, stress management, balanced nutrition, and mindful exercise, you can embark on a journey to revitalize your adrenal health and reclaim your zest for life.

    Always consult with a healthcare professional before starting any new supplements or making significant lifestyle changes to ensure they align with your individual needs and health status.

    Sources:

    1. Mayo Clinic. (2019). Adrenal fatigue: What causes it? Retrieved from https://www.mayoclinic.org/diseases-conditions/adrenal-fatigue/symptoms-causes/syc-20355177
    2. Panossian, A., & Wikman, G. (2009). Evidence-based efficacy of adaptogens in fatigue, and molecular mechanisms related to their stress-protective activity. Current Clinical Pharmacology, 4(3), 198-219.
    3. Better Health Channel. (2017). Vitamin B5. Retrieved from https://www.betterhealth.vic.gov.au/health/healthyliving/vitamin-b5
    4. Boyle, N. B., et al. (2017). The effects of magnesium supplementation on subjective anxiety and stress—a systematic review. Nutrients, 9(5), 429.
    5. Haryanto, H., et al. (2016). The roles of vitamin C in preventing fatigue and treating mood disorders. Nutrients, 8(11), 1-18.
     
     
  • 5 Ways to Regulate Your Nervous System

    5 Ways to Regulate Your Nervous System

    One of the most complex and critical systems in the body is our nervous system. It works in harmony to communicate with our body and gathers information from touch, smell, taste, sight, smell, and sound. There are two main parts of our nervous system, they include the central nervous system (made up of the brain and spinal cord) as well as the peripheral nervous system (consists of nerves and ganglia). Did you know that the body actually has billions of nerve cells?! It’s hard to even imagine all that goes on behind the scenes. 

    Without even realizing it, so many of us are walking around with dysregulated nervous systems without a clue as to what is going on. A dysregulated nervous system can impact our thoughts, feelings, and behaviors. We can become more erratic, feel easily overwhelmed, snappy, reactive, deal with sleep issues, have skin or gut conditions, and so much more. The bottom line is that a dysregulated nervous system can impact many different aspects of health and causes us to lack balance in the body. 

    The good news is that it is possible to regulate your nervous system through consistent practices, routines, and support. In this article we are going to cover 5 ways you can begin to regulate your nervous system to feel more peace, calm, balance, and groundedness.

    Humming, chanting, or singing

    You may already love to hum along to your favorite song, but did you know that there are actual mental health benefits associated with this? The Vagus nerve is connected to our vocal chords, so huming, chanting, and singing can stimulate this nerve. This vibration actually increases our vagal tone’s health. A low vagal tone can result in depression, anxiety, gut issues, and inflammation. 

    Deep breathing

    Breathing is something that happens throughout the day without us even needing to think about it. By actually being conscious of our breath and practicing deep breathing we can actually benefit the parasympathetic nervous system. This lets the anxious brain know that it is okay to relax and that you are safe. Deep breaths get more oxygen to the thinking brain. 

    Spending more time in nature:

    These days, so many of us spend so much time in front of a screen and stuck indoors. Research shows that nature has the power to reduce feelings of fear, anger, and stress which and which in turn can benefit the nervous system. Time in green space decreases cortisol and has a profound ability to ground us. Afterall, we are biologically wired to spend time outside and under the sun.

    Shake it off

    We hold a lot of stress and tension in our body, especially when we feel overwhelmed and overstimulated after a busy day. By engaging in physically shaking off the worries and stress, we can actually calm the nervous system, which in turn calms our body and mind. Jumping up and down or dancing it out is a great way to do this. It might seem silly if you’re not used to it, but overtime it really can work.

    Physical touch

    Hugging, cuddling, and holding hands with someone we feel safe with just simply feels good. But did you know that physical touch actually has benefits for the nervous system! Through safe physical touch, the brain also releases serotonin and dopamine which regulate the pleasure centre of the brain and offsets feelings of anxiety.

    Overall, nervous system regulation doesn’t have to be complicated. Most of these practices go back to the basics that we tend to overlook because we get too caught up in life’s stressful demands. By paying more attention to the signals of the body you’ll be able to help yourself become more grounded and calm. If you have any other nervous system regulation techniques we would love to hear your suggestions in the comment section of the blog below!

    Sources:

    https://sass.uottawa.ca/sites/sass.uottawa.ca/files/how_to_stimulate_your_vagus_nerve_for_better_mental_health_1.pdf

    https://www.researchgate.net/publication/270448533_Examining_Group_Walks_in_Nature_and_Multiple_Aspects_of_Well-Being_A_Large-Scale_Study

     

     

  • Myo&D-Chiro Inositol, Exceptional Hormonal Support for Women

    Ladies, it’s time to talk about something near and dear to our hearts: hormones. We all know the struggles that come with hormonal imbalances, from mood swings and weight gain to acne and fatigue. But what if we told you that there’s a natural supplement that can help balance out those hormones and leave you feeling like a whole new woman? Meet inositol, the little supplement that packs a big punch when it comes to hormone health.

    First, let’s talk about what inositol is. It’s a carbohydrate that’s found in many foods, including fruits, nuts, and grains. It’s also a component of phospholipids, which are the building blocks of cell membranes. While our bodies can produce inositol on their own, some studies have shown that taking a supplement can have additional benefits.

    Now, let’s talk about how inositol can benefit our hormone health. One study found that women with polycystic ovary syndrome (PCOS) who took inositol supplements had a decrease in testosterone levels and an improvement in ovulation. Another study found that inositol improved insulin sensitivity in women with PCOS, which can help with weight management and blood sugar control.

    But inositol isn’t just for women with PCOS. A study of women without PCOS found that inositol supplements improved the regularity of their menstrual cycles and reduced symptoms of depression and anxiety. Another study found that inositol helped improve egg quality in women undergoing in vitro fertilization.

    So, what’s the best way to get inositol into your system? One great option is NutraChamps’ Myo & D-Chiro Inositol supplement. This supplement is a blend of myo-inositol and D-chiro-inositol, which are the two most common forms of inositol. These ingredients work together to balance out your hormones and support your overall reproductive health.

    In addition, NutraChamps Myo & D-Chiro Inositol supplement is a non-GMO, gluten-free and vegan-friendly option. And it is manufactured in a GMP facility to ensure the highest standard of quality.

    It’s important to note that while inositol supplements can be beneficial for hormone health, they should not be used as a substitute for professional medical advice. Always consult with your doctor before starting any new supplement regimen.

    In conclusion, inositol is a natural supplement that can help balance out hormones and leave you feeling like a whole new woman. Studies have shown that it can help with ovulation, weight management, blood sugar control, regularity of menstrual cycles, and even improve egg quality. NutraChamps Myo & D-Chiro Inositol supplement is a great option for those who want to give inositol a try. As always, it is important to consult with a healthcare professional before starting any new supplement regimen.

    Sources:

    • “The effects of myo-inositol on oocyte quality and pregnancy rate in women undergoing IVF: a prospective, controlled, randomized trial.” Fertility and Sterility. 2011.
    • “Metformin and myo-inositol in PCOS: a promising therapy.” Journal of Ovarian Research. 2016.
    • “The effects of myo-inositol on mood and anxiety in women with PCOS: a pilot study.” Gynecological Endocrinology. 2014.
    • “Myo-inositol in women with PCOS: a novel method for ovulation induction.” Gynecological Endocrinology. 2002.
    • “Myo-inositol in infertility
  • Maca Root Is a Mighty Superfood

    Maca Root Is a Mighty Superfood

    Are you ready to learn about one of the coolest (and tastiest) superfoods out there? It’s called maca, and it’s been used for centuries by ancient civilizations in the Andes Mountains for its numerous health benefits.

    But before we dive into all the amazing things maca can do for your body, let’s take a quick trip back in time to learn about its history.

    Way back in the day, the Inca warriors would eat maca before going into battle to increase their strength and stamina. And when the Spanish conquistadors arrived in South America, they quickly caught on to the benefits of this little root vegetable and began trading it as a form of currency.

    But it’s not just ancient civilizations and conquistadors that have been raving about maca. Modern-day studies have also shown that this superfood can do wonders for the body.

    One study published in the Journal of Ethnopharmacology found that maca can improve sexual function in men. And another study published in the journal Menopause found that maca can reduce hot flashes and other menopausal symptoms in women.

    But the benefits of maca don’t stop there. It’s also been shown to boost energy levels, improve brain function, and even reduce anxiety and depression.

    So how can you get in on all the maca goodness? NutraChamps has two delicious maca products that are sure to satisfy your cravings and give your body the nutrients it needs. Their Maca Root Capsules are an easy and convenient way to add this superfood to your daily routine, while their Maca Root Powder can be added to your smoothies, oats, or even baked goods for a tasty boost.

    So don’t wait any longer to try maca for yourself and experience all the amazing benefits it has to offer. Trust us, your body (and taste buds) will thank you.

    Overall, maca is a tasty and nutritious superfood that has been used for centuries to improve strength, stamina, and overall health. Modern studies have also shown that it can improve sexual function, reduce menopausal symptoms, boost energy levels, and even improve brain function and reduce anxiety and depression. So why not give it a try and see how it can benefit you? NutraChamps has two great maca products available for you to try out.

  • Why Wasn’t I Taught This In Health Class?!

    Why Wasn’t I Taught This In Health Class?!

    To be honest, I don’t remember much from health class. Most of the learning I’ve done regarding the health of my body has been done on the internet and with the help of doctors and naturopaths. But we certainly did not dig deep into the biological rhythms of humans.

    I’m sure most of you are familiar with the circadian rhythm, the 24-hour body clock which is reset by levels of light. This sleep-wave cycle dictates when humans and animals should be asleep and awake. This happens with the help of light (from the sun or bulb), which is why after a certain time, humans are instructed to turn off devices and start dimming the lights in their homes – this way they can start to wind down for the night.

    But that’s not what we’re here to talk about. We’re here to talk about a different pattern of behavior that women go through every month but of which you may not know the name or purpose. I’m talking about the Infradian Rhythm. 

    You may have learned a little bit about this in Alexia’s blog about Cycle Syncing. If you haven’t read it yet, go there give it a read! Otherwise, let’s take a dive into the Infradian Rhythm and how you can maximize your health and wellbeing.

    What is the Infradian Rhythm?

    For women, this is your second biological clock. It affects your brain, metabolism, immune system, microbiome, stress response, and reproduction. You can see how it would be important to honor this infradian rhythm so that we could function optimally. Men do not have this biological clock. They function well on the circadian rhythm, so finding a daily routine, waking up early, and repeating that sequence day to day can work really well for them. In fact, that’s the ideal for many men and once they find that routine, they usually find their version of success. 

    Alisa Vitti was the first person to bring this Infradian Rhythm to our attention. She’s the author of Woman Code, a book that equips women with the knowledge and tools to take charge of their hormonal health) and the founder of FLO Living, a virtual help center for women to go for help with their hormonal symptoms. You may recognize her for her period-tracking app, FLO.

    If you read Alexia’s Cycle Syncing blog, you’ll know there are 4 different phases:

    • Menstrual (approximately 1-5 days)
    • Follicular (approximately 6-14 days)
    • Ovulatory (approximately 15-17 days)
    • Luteal (approximately 18-28 days)

    If you’ve ever wondered why you find it hard to lose weight, or why you have brain fog for a week every month, or why you get moody, or why you feel super confident and sexy… a lot of it has to do with you not paying attention to your infradian rhythm and giving your body what it needs WHEN it needs it. Read on to learn more!

    Exercise by cycle

    woman running in pink tankThis has been the toughest one for me. I tend to not listen to my body. I rest when I’m basically so burnt out that I need a week of stretching and sleep to bring myself back to life. This is definitely something that has helped put things into perspective for me.

    Menstrual Phase: Rest, walk, yin yoga, meditation, and naps. Lots of naps!

    Follicular Phase: Take advantage of your cardio-based workouts here. Run, dance, bike, swim!

    Ovulatory Phase: Your body might crave HIIT workouts or something else that is intense, such as a Spin class, BootCamp, or boxing.

    Luteal Phase: Slow things down a little, but keep it heavy. Lift heavy weights, try s apilates class, barre, yoga, and ease up a little as your period comes up.

    Food by cycle 

    The great thing about eating for your specific phase of the month is that is it gives you lots of options. You will be able to come up with lots of different recipe combinations. 

    The tough part is you’re pretty much eliminating a lot of processed foods and sugars. However, once you eliminate those from your diet and go through the week or two of readjustment, you’ll notice there are so many options for optimal and delicious ingredients. 

    You’ll have your pick from a variety of different grains, vegetables, fruits, legumes, nuts & seeds, meats, seafood, and other condiments or seasonings.

    The following list of food recommendations is found in Vitti’s book Woman Code. 

    Photo credit: FLO Living

    For more meal ideas, check out this FLO Living Cycle Sync Recipes PDF.

    My two cents: I’m just speaking from my background in personal training and nutrition, but I’m not sure how important it is to eat this way every month. 

    Hear me out. I think it’s important to eat a variety of all of these foods, unless you’re vegan, in which case you would eliminate the meat and seafood. However, I believe the list of foods above just happy to work well so that there isn’t too much overlap and you’re getting different foods from different sources throughout the month. Is it a bad thing to eat lemon in your menstrual phase? I have yet to read a study that says so, but I think Vitti is trying to let us know that these foods are optimal at these specific times for their specific nutritional components. 

    Supplements to consider

    For those of you who cannot get your nutrients purely from your food, which is 99% of us, maybe consider taking supplements to fill those gaps!

    Omega-3 Fish Oil: I personally take this one every day in the afternoon, but if you’re going to add more fatty fish or supplements, make sure you do it in the Menstrual, Follicular, and Luteal phases. 

    Zinc: Another staple, this one should be taken in your Follicular phase when you’re trying to boost your immune system after the Menstrual period.

    Selenium: You should be getting enough Selenium from food alone. If not, eat a brazil nut or two. They’re also delicious… so you’re welcome! 🙂 Make sure you’re stocked up for your Luteal phase.

    Vitamin C: If you aren’t already taking vitamin C every day, it’s a great one to add to your Ovulatory phase to help support your liver!

    Vitamin B: This means all the B-vitamins. Take what you need if you have worked with a healthcare professional and have gotten blood tests done. If you are low in B-vitmains in general, this is a good place to start. These are great to take in the Menstrual, Ovulatory, and Luteal phase.

    Magnesium: This is a daily staple for me. I take this in the morning with my coffee. If you don’t plan on taking it every day, tt’s best taken in the Menstrual and Luteal phase.

    Before taking any of these supplements, I recommend speaking to a healthcare professional to make sure these are supplements you need in your specific regimen. For example, you may be taking a B-12 supplement because you read you might be low in B-12, but perhaps you don’t need it, in which case it is being excreted in your urine. Don’t waste your money! Find out what you need and then make an informed decision.

    Conclusion

    I believe that understanding your infradian rhythm is important so that you can cycle sync and honor your body all month. However, and this is a big however… take this information with a grain of salt. 

    I’ve done a good amount of research on this topic and I must say, I’m having a lot of trouble finding medical studies and scientific papers on the infradian rhythm. Now, it could just be that there are no medical studies conducted on women after they’ve reached their reproductive years, but it seems one person is talking a lot about this topic and not many other people are hopping on the wagon.

    Does this mean it is inadmissible information? No, but this rhythm varies from person to person. Think about it: for years and years, we’ve been convinced that it’s normal to have painful periods, to feel cramps and soreness and headaches, and to crave junk food for a week before our periods. Sometimes, we’ve even had medical professionals tell us that not having a period is normal. Many of us have been on birth control for decades without knowing the implications this had on our health! We’re all going to be experiencing our cycles in different ways, so we may need to take different courses of action to restabilize.

    The one great thing that Alisa Vitti and other professionals in the health field have done for women is to help us reclaim the autonomy of our bodies. What we do with this information is up to us. Now we know what may happen in each phase of our cycle and we can test out what works and what does not. Again, for some of us, certain methods may work while others won’t. Play around with your options and see what works for you! This is not an instant fix. Imagine how many years it took to get you to where you are today. Make little changes where possible and you’ll start to reap the rewards in the months to come!

    Resources:

    • https://www.mindbodygreen.com/articles/what-is-our-infradian-rhythm/
    • https://www.floliving.com/infradian-rhythm/
    • https://www.floliving.com/wp-content/uploads/2015/04/cycle-sync-recipes.pdf