The Forager's Journal

Vitamins for energyYou’ve been feeling the mid-afternoon slump deeply lately. Perhaps you can barely keep your eyes open at your desk. Or maybe you are having a hard time just getting out of bed in the morning, even with a good night of rest. You probably want to feel more energetic so you can be more productive or at least not wake yourself up snoring at work. If you’re looking for a more natural way to boost your energy, without excessively relying on caffeine, you might be wondering “What can I take that will give me energy to get through my day?” Let’s talk about how to find a good multivitamin for energy and how to know if you need one or if something else might be going on. Why Am I Tired?There are lots of reasons why someone might be tired, and they’re not always related to nutrition or diet. The underlying causes of fatigue typically fall within two main categories: lifestyle or a medical condition. A few lifestyle choices that may be leading to you feeling tired include: Alcohol or drug use Too much or too little exercise Dehydration Lack of sleep Certain medications Nutritional deficiencies or imbalances Excessive stress Medical conditions that can cause fatigue include: Anemia Autoimmune conditions Diabetes or blood sugar imbalance Heart problems Cancer If you’re feeling overly tired and think there is an underlying cause beyond your lifestyle, it's always best to speak to your healthcare provider for a comprehensive evaluation. If you prefer to start with lifestyle changes to boost your energy, improving the quality of your diet is a great place to start. Adding a high-quality vitamin to your routine can help as well. One thing to understand is that multivitamins do not directly give you energy in the same way caffeine does. Let’s discuss how they can help improve your energy levels. Do Multivitamins Give You Energy? Vitamins and minerals found in multivitamin supplements are not stimulants, therefore, they do not have the immediate effect on your energy like caffeine or energy drinks. Instead, the nutrients found in multivitamins help the body effectively use the energy in food to support daily functions. For example, many of the B vitamins play a role in helping the body use the energy that comes from carbs, fats, and proteins. This is why you see B complex products touted as energy vitamin supplements. If you are not getting enough of the B vitamins from your diet, this may impact your body’s ability to efficiently use the energy from your food. Vitamin and mineral deficiencies can also impact energy. A multivitamin can provide nutrients that help prevent common deficiencies if you’re not getting enough in your diet. If you’re not sure if your diet meets your nutritional needs, ask your healthcare provider or dietitian. Vitamins for Energy If you’re looking for the best multivitamin for energy, here are a few nutrients you want to be sure are included: B VitaminsThe B vitamins are essential for energy production. There are eight vitamins that are classified as B vitamins. Look for all eight in any multivitamin supplement. These include:Vitamin B1 (Thiamine) Vitamin B2 (Riboflavin) Vitamin B3 (Niacin) Vitamin B6 Vitamin B12 Folate Pantothenic acid Biotin All of these vitamins play a direct or indirect role in helping the body use energy from food. Any good multivitamin for energy should include at least 100% of the Recommended Dietary Allowance (RDA) for all of the B vitamins. IronWomen of childbearing age and children have higher iron needs than men or post-menopausal women. Children are particularly vulnerable to iron deficiency, as growing requires a lot of iron. Women may also be vulnerable to a deficiency, particularly if they experience heavy periods or do not get enough iron from their diets. Men and post-menopausal women do not need as much iron. This is why you may see multivitamins formulated for men or women over 50 have minimal or no iron included. If you think your fatigue is caused by an iron deficiency, speak to your healthcare provider before taking additional iron beyond what is found in a typical multivitamin. MagnesiumMagnesium has over 300 functions in the body. One of these functions is to support muscle relaxation. While magnesium won’t directly give you energy, it can help you get a better night’s rest due to its relaxation effect, so you feel more energetic the next day. One thing to note: taking supplemental magnesium in doses beyond what is found in a typical multivitamin may cause digestive discomfort. If you experience digestive troubles, reduce the dose or try a different type of magnesium. Additional Tips to Increase EnergyWhile a multivitamin for energy can be one factor in improving energy levels, a supplement can never override the energy-zapping effects of an unhealthy lifestyle. Start by taking a look at some other habits that could be impacting your energy levels. Here are a few things to consider: Are you drinking enough water, at least 8 glasses per day? Are you starting your day with a balanced breakfast that includes carbohydrates, protein, and fat? Do your meals include a balance of carbohydrates, protein, and fats? Are you skipping breakfast or other meals? Are you eating at least 5 servings of fruits and vegetables per day? Are you eating enough protein-rich foods? Are you overconsuming caffeine? Are you sleeping enough? At least 7-9 hours? Are you exercising enough? Too much? Are you drinking alcohol at night to relax? Are you not managing your stress well? Are you taking on too much and never resting? In conjunction with addressing the lifestyle factors that may be influencing your energy levels, considering a high-quality multivitamin supplement can be beneficial. While multivitamins don't directly provide an instant energy boost, they play a crucial role in supporting the body's energy utilization processes. A multivitamin should complement a healthy lifestyle rather than replace it. If persistent fatigue persists or you suspect an underlying medical condition, an evaluation by a healthcare professional is always a great place to start. By taking a holistic approach and incorporating the right multivitamin along with positive lifestyle changes, you can improve your energy levels so you can power through your afternoon.

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Are you sleep deprived or just tired? Not getting enough sleep is so common that more than one-third of people do not get enough, despite its importance to health and well-being. Sleep acts as a brain cleaner, clearing away neurotoxic waste that accumulates in the central nervous system when we're awake, which is why it is so crucial for optimal physical and mental health. Sleep is necessary for proper growth, digestion, healing, and maintenance of all the body's systems. In contrast, insufficient sleep leads to many harmful health consequences.   What Is Sleep Deprivation?   Sleep deprivation means you aren't meeting your body's need for sleep. That need varies from person to person, but the National Institute of Neurological Disorders and Stroke recommends a minimum of seven to nine hours per night for adults. There are two stages of sleep: rapid eye movement (REM) sleep and non-REM sleep. Non-REM sleep happens in three phases, during which the body repairs tissues, builds bone and muscle, and strengthens the immune system. In REM sleep, your brain activity increases. Dreaming occurs during this stage. People cycle through the stages of non-REM and REM sleep several times a night. Your body requires both types.   How Much Sleep Do You Need?   The need for sleep is individual and changes as you age. Here are some general guidelines from NINDS: Age Hour(s) Infant 16-18 Hours School-age Children 9.5 Hours Adults 7-9 Hours *After age 60, sleep becomes lighter and awakenings are more common.   The Stages Of Sleep Deprivation   Pulling an all-nighter can make you feel drowsy and irritable. The effects get more serious as time goes on. Here's what happens at the various sleep deprivation stages:   At 24 hours Even the beginning stage of sleep deprivation affects how you perform simple tasks, speech, cognitive tasks like memorizing details, and emotional control. At around 20 to 25 hours of being sleep-deprived, your body and brain's impairment is comparable to that of a 0.10 percent blood alcohol concentration. Research also shows after 24 hours of sleeplessness, your ability to distinguish scents diminishes, your limbs may feel numb, and you may have increased sensitivity to pain. At 36 hours Markers of inflammation in the body increase, setting the stage for long-term health consequences, such as heart disease and diabetes. At 42 hours More than 42 hours of sleep impairs your operational memory, and it's harder to concentrate because your attention span decreases. At 48 hours After 48 hours, your immune system is under siege: data show there's a 37 percent decrease in the number of natural killer (NK) cells. At this stage and later, you may also experience "microsleeps" — falling asleep for just a few seconds, no matter what you are doing. At 50 to 55 hours After 50 hours without sleep, studies show that emotional intelligence suffers and you may become less empathetic or positive. You may also become more superstitious, experience intense frustration and aggression, or may feel anxious, depressed, or manic. At 72 hours After 72 hours without sleep, concentration and motivation become severely impacted. In lab animals, more than 72 hours of sleep loss changes how corticotropin-releasing hormone (CRH) gets distributed in the brain. It also elevated corticosteroids, noradrenaline, and adrenocorticotropic hormone (ACTH), hormones that indicate higher stress level in the body. At 90 hours Some people with greater than 90 hours of no sleep have experienced hallucinations. One small study found that subjects awake this long gained weight during their sleeplessness and had significant decreases in attention span, memory, and grip.   What Causes Sleep Deprivation?   People can become sleep deprived for many different reasons ranging from short-term to chronic. Chronic sleep deprivation is when you are unable to get a full night's rest over multiple nights. Here are some common reasons that people experience sleep deprivation:   Temporary Sleep Disruptors   Jet lag, indigestion, or being sick can prevent you from getting a good night's sleep. Normal sleep patterns usually return after the issue passes.   Pain   According to a National Sleep Foundation survey, people who reported chronic pain in the past week averaged a 42-minute sleep debt while those with acute, or short-term, pain experienced a 14-minute sleep debt.   Sleep Disorders   Medical conditions including restless leg syndrome, narcolepsy, and sleep apnea can reduce the amount of time a person sleeps, leading to chronic sleep deprivation. Addressing the underlying conditions can often lead to longer and better sleep.   Insomnia   Defined as a condition where a person is unable to fall asleep, stay asleep, or both, insomnia can result in short-term and chronic sleep deprivation. Having an overactive mind that is thinking about too many things can prevent sleep, and insomnia may increase with age. Engaging in meditation, aromatherapy, and other relaxing behaviors before bed can help.   Mood Issues   A lack of sleep can lower your mood. At least a third of people with insomnia — a common cause of sleep deprivation — have mental health concerns or psychiatric illness such as depression, anxiety disorders, or schizophrenia.   Shift Work   Working at odd hours, particularly at night, can also contribute to sleep deprivation. "Shift work disorder" occurs when the body has trouble adjusting to a work schedule that takes place during a time when most people sleep, resulting in shorter periods of sleep. Discounting the Importance of Sleep A common reason that people are sleep-deprived is that they don't make sleep a priority. According to the 2018 annual survey by the National Sleep Foundation, only 10 percent of Americans prioritize their sleep over other aspects of daily living, including exercise, nutrition, work, social life, and personal interests.   Symptoms of Sleep Deprivation   Not everyone experiences the same symptoms when sleep-deprived, and you may experience just one or several of these. Some examples of possible sleep deprivation symptoms include being excessively tired, lacking motivation and energy, being unable to wake up after sleeping, and feeling sleepy during your normal waking hours. As the number of hours of sleep-deprivation continues, symptoms get progressively worse. Symptoms of the early stages of sleep deprivation include: Fatigue Daytime sleepiness Lack of motivation Lack of energy Trouble waking up Inability to concentrate or focus attention Forgetfulness Clumsiness Poor performance at physical tasks Reduced alertness and excessive yawning. Symptoms of more severe and ongoing sleep deprivation include: Mental health disturbances Increased aggressiveness Becoming superstitious Severe decline in memory Drifting off during normal waking hours Feelings of high stress and anxiety   Effects of Sleep Deprivation on Health   A lack of sleep affects both the body and the brain, which is why it's so important to get a full night's sleep  — and regularly! The effects that sleep deprivation can have on your health include:   Depressed Immune System   Sleep deprivation affects the body's ability to mount a defense against infections and other illnesses. For example, participants in one study who slept fewer than seven hours a night were three times more likely to catch a cold than those who got eight hours of sleep a night.   Weight Gain   Sleeplessness disrupts the body's endocrine system, which regulates appetite, among other functions. With sleep deprivation, levels of the hormone ghrelin — which makes you feel hunger — increase. Likewise, leptin — a hormone that makes you feel full — decreases. The result? You eat more food. A study found that sleeping fewer than seven hours per night doubles the risk of obesity. Catching up on your sleep and maintaining a good sleep schedule can help with weight loss. Sleep loss causes the central nervous system to become overactive, reducing the pancreas' ability to produce insulin, which controls the body's glucose levels. Over a 15-year period, men who slept five hours a night were twice as likely as those who slept seven hours a night to develop diabetes.   Heart Disease   In one large study, researchers found that women who sleep five or fewer hours a night have a 30 percent greater chance of developing coronary heart disease. Sleep deprivation also raises blood pressure, a major heart disease risk factor.   Cancer   Men under the age of 65 who slept three to five hours a night had a 55 percent greater risk of premature mortality from prostate cancer than those who got seven hours. Men who got six hours had a 29 percent higher risk of fatal prostate cancer.   Premature Death   A nine-year study involving almost 7,000 people found that mortality rates from heart disease, cancer, stroke, and all causes combined were lowest for individuals who slept seven or eight hours per night. Sleeping both less or more than this optimal level increased the risk of death. Men sleeping six or fewer hours, or nine or more hours, per night were 1.7 times more likely to die early than men who slept seven or eight hours per night. Women in the same categories were 1.6 times more likely to die prematurely.   Poor Brain Health   Since sleep clears away neurotoxic waste that accumulates in the central nervous system when we're awake, being sleep deprived decreases your brain's performance, slowing your reaction time and impairing your reasoning skills and memory. It can even make you less creative. Insufficient sleep can also lead to mental health concerns like depression and anxiety, social withdrawal, and increased stress.   Natural Remedies for Sleep Deprivation   Getting proper sleep is key to experiencing improved health, increased energy and vitality, and a better mood. If you are having trouble getting adequate sleep, try these natural remedies.   Valerian   Valerian is one of the most time-honored herbal sleep remedies in the world. Though it has a peculiar odor, that pungency comes from the volatile oils and other compounds that lead to its sleep-inducing effects. Among women with sleeping concerns related to menopause, one in three got better sleep after drinking valerian tea. But it is a trusted remedy for people of all ages.    Melatonin   Melatonin is a hormone your body releases when light is absent, but you can take it supplementally. Melatonin helps regulate your body's natural sleep-wake cycle, promoting sleep. Melatonin supplements decreased the time it took children with insomnia to fall asleep by more than 15 minutes.  Be careful of taking melatonin long term, however. Extended use may worsen insomnia, rather than help it.   Passionflower Tea   When people drink a cup of passionflower tea every night reported better sleep quality after a week. It appears to boost levels of GABA (gamma-aminobutyric acid) in the brain, which has a calming effect on the mind.   Tart Cherry Juice   Tart cherry juice might also be an effective sleep aid. In a study, a small group of insomniacs increased their sleep time by 84 minutes by drinking the juice for two weeks. The reason is that tart cherries are naturally rich in melatonin.   Exercise   Working out regularly is not only relaxing, but it can also promote longer sleep. When older adults with insomnia 150 minutes a week, it reduced their insomnia symptoms after six months.   Relaxation & Meditation   Many types of mind-body techniques can improve your sleep patterns. For instance, when people engaged in a practice known as mindfulness-based stress reduction, which includes yoga, meditation, relaxation techniques, and sleep education, they got an average of 43 minutes extra minutes of sleep a night compared with those who just kept a sleep diary.   Magnesium   Known as the relaxation mineral, magnesium can help you get a good night’s sleep. Whether you suffer from insomnia or want to get deeper sleep, try taking magnesium supplements before bed. When older adults with insomnia took 500 mg per night for eight weeks, it significantly increased their sleep time and sleep efficiency. Not only that, magnesium increased the body’s production of melatonin and decreased cortisol — the stress hormone — naturally.   Good Sleep Hygiene   Behavioral changes, such as establishing a regular morning rise time, going to bed when sleepy, getting out of bed when you're unable to fall asleep, and avoiding excessive daytime napping, are important elements of achieving excellent sleep health, according to the National Institute of Neurological Disorders and Stroke (NINDS). The NINDS also suggests avoiding caffeine late in the day and alcoholic beverages at night and creating a relaxing bedtime ritual, such as reading or a taking a warm bath. Creating a restful sleeping environment may also help you get more. The National Sleep Foundation suggests making the bedroom cool, dark and quiet. Consider infusing it with a relaxing scent like lavender. Experts also recommend only using the bedroom for sleep or sex.   Points to Remember   Sleep deprivation is extremely common in the U.S. and around the world but has profound consequences on your health and wellbeing. More than just making you feel lousy, insufficient shut-eye can also harm your physical and mental health. Experts recommend adults get seven to nine hours per night, and children nine and a half. After 24 hours of sleep deprivation, you may experience mood swings, irritability, aggression, and a decrease in working memory and attention span. Only 10 percent of Americans prioritize getting a good night sleep despite its importance. However, there are plenty of proven strategies that can assist you if you can't sleep. Exercise, relaxation techniques, behavioral changes, and certain supplements can all help you get the sleep you need to thrive.  

What exactly is a detox? Simply put, a detox is a process in which a person makes lifestyle changes to clear their body of toxins. These lifestyle changes typically involve abstaining from certain harmful things and optimizing body processes. Some changes are temporary, such as following a cleansing diet  others are permanent. I should also explain my use of the term “toxins."   What are Toxins? Toxins are any substance that can be poisonous or cause negative health effects. “Toxin” refers to all the metals, chemicals, pollutants, artificial food ingredients, pesticides, and poisons that cause the body harm. “Toxin” is a very broad term and it’s even, unfortunately, become a bit of a buzzword to some. Artificially created chemicals can be toxins, but naturally-occurring substances can be toxic, too. Arsenic is a natural toxin. Technically, so is cobra venom (though you’re less likely to find this contaminating your town’s water supply). We are in constant contact with harmful organisms and pollutants. They’re in our water, in our food, and in the air we breathe; it’s very difficult to get away from them. The source of many health issues is the toxins that have built up in our bodies over the years. There is no practical way to protect yourself from all the toxins in the environment. Fortunately, there are ways to counteract some toxins and pollutants. Your body’s natural detoxification processes exist to deal with the ones we can’t avoid. You can help your body perform these processes with the help of regular cleansing. First, let’s understand the natural ability we have to cleanse ourselves.   The Body and Detoxification I try my best to educate people that the human body has a natural ability to detoxify itself. In fact, the body has several systems in place for removing waste. The excretory system plays the largest role in detoxification. The most obvious job of this system is defecation and urination. The main organs that compose the excretory system are the skin, liver, lungs, large intestine, and kidneys. You may be surprised to learn that your skin is part of your excretory system, but it's true — the skin aids in elimination through the sweat glands. The purpose of sweat is to regulate body temperature, but it's a multifunctional system. When sweat passes through your sweat glands, it takes toxins with it. The roles of the other organs are just as important. It’s the liver’s job to filter and excrete waste, hormones, drugs, and other foreign substances. The lungs help remove carbon dioxide (the waste gas resulting from breathing). The large intestine has several important jobs. It absorbs water and remaining nutrients from food. It also converts waste into stool to be expelled from the body through defecation. The kidneys filter the blood and help remove waste from the body through urination. The entire body relies on this system to live a healthy life. Your body is detoxifying itself all the time, around the clock, 24/7. Even your brain flushes out toxins while you sleep. It’s essential to take care of these organs and allow them to do their job.   6 Ways To Detox Your Body   1. Choose the Right Foods   One of the best things you can do to support your body’s detoxification process is to lighten its load and decrease the toxins you put in your body in the first place. Choose organic vegetables and fruits over fast food and other processed foods. GMO products and pesticide-contaminated foods add harmful toxins to your diet. Avoid them.   2. Exercise and Meditation   Exercise and meditation help maintain a healthy body. Exercising helps you sweat, and sweating helps release toxins through your skin. Studies have found trace amounts of arsenic, cadmium, lead, and mercury in sweat. Meditation helps clear your mind  and reduce stress. Stress can be as toxic to your health as chemicals. A troubled mind can cause the physical body to function poorly.   3. Diet   Detoxifying your body is not only about what you avoid, but also about what you consume. Following a healthy diet can go a long way. There are also many foods that aid detoxification  — garlic, lemon, broccoli sprouts, mung beans, and raw vegetables. Many diets promote cleansing and detoxification. I follow and recommend an organic, variable, intermittent fasting diet but there are other options if that isn’t for you. You could also try a body detox diet. It’s a temporary cleanse consisting of only plant-based whole foods: fruits and vegetable, raw nuts, seeds, and sprouts. It’s a great strategy for detoxing the colon and liver. Juicing is also helpful and is centered around consuming freshly-made fruit and vegetable juice — preferably organic.   4. Purify the Air You Breathe   Breathing clean air is another way to reduce your exposure to toxins. While you can’t control the whole environment, you can control the air in your home. Smoke, fumes, pet dander, mold, mildew, and microorganisms can make the air in your home more toxic than the air outside. A high-quality air purification device is the best way to keep your air fresh and toxin-free. If a quality air purification device is out of your budget, get a few house plants instead; they're nature’s air fresheners. They help filter the air and remove toxins.   5. Purify Your Body With Water   Water is possibly the most valuable tool for detoxifying your body. The body’s most basic functions require water. Your body needs water to produce saliva, help with perspiration, and remove waste. When I say drink water, I do mean water, not coffee, or sports drinks, or soft drinks. If you’re one of those people that find the taste of water boring, try adding lemon or cucumber to your water.   6. A Complete Body Detox   A complete body detox is a step-by-step process that focuses on each organ involved in ridding the body of toxins. The program should focus on removing harmful organisms, chemicals, and toxic metals while cleansing your colon, liver, and kidneys. Cleansing the colon is an important part of any full body cleansing protocol. Our Colon Cleanse Program will help open up your main route of elimination and maximize your body's natural ability to cleanse itself. A complete body detox is a long and committed process but can be especially rewarding. If you’ve never performed a detox, I recommend the 9 Step Body Cleanse. It’s a total body detox that will help you eliminate toxin accumulation and feel great.     What Is the Colon Cleanse Program?   The Colon Cleanse Program is an oxygen-based intestinal cleanse that uses Oxy-Powder® and Latero-Flora™ to gently cleanse and rejuvenate the digestive tract so you can live more comfortably. This 6-day cleanse can relieve bloating, occasional constipation, gas, and discomfort. If any of these issues have been holding you back, it’s time to experience relief.