by Sakshi Singla | Sep 20, 2022 | Uncategorized
In recent years, “gut health” has become a popular topic in the wellness space. But do you know what is meant by the term “gut health” – or what your gut is actually responsible for in your body?
Keep reading to learn more about why your gut is so important and how you can go about improving your gut microbiome and overall health!
What Is the Gut Microbiome?
The gut microbiome consists of all the microorganisms in your intestine. These microorganisms include bacteria, fungi, and viruses, and each person has hundreds of different species of them in their digestive tract.
The microorganisms in your gut can be both helpful and potentially harmful, which is why it is imperative to maintain good gut health – to boost the growth of good bacteria and crowd out the bad bacteria. Inflammatory bowel diseases, chronic heart diseases, and diabetes are just some of the conditions that are related to gut bacteria.
Research suggests that having more species of bacteria in your gut is extremely beneficial for your health.
What Is the Gut-Brain Connection?
If you have ever had a “gut-wrenching” experience or felt “butterflies in your stomach”, you have your second brain to thank for that! The second brain is a term used to describe the enteric nervous system (ENS), which is a mesh-like system of millions of nerve cells that controls the function of the gastrointestinal tract.
The ENS can cause emotional shifts in individuals who have irritable bowel syndrome (IBS). There is evidence that suggests irritation in the gastrointestinal system may send signals to the central nervous system, ultimately triggering mood changes.
In essence, your gut bacteria is related to your mental health, and it can influence your mood, thoughts, and brain. This is all the more reason why you should prioritize your gut health!
3 Ways to Improve Your Gut Health
Now that you are aware of some of the ways your gut microbiome can affect your physical and mental health, let’s get into how you can improve your gut health!
1. Eat Probiotic and Prebiotic-Rich Foods
One of the best ways to improve your gut health is through your diet, and probiotic-rich foods are particularly beneficial for your gut.
Probiotics are fermented foods that contain live bacteria and yeasts that can aid digestion. They help maintain or improve the “good” bacteria in your gut.
Some examples of probiotic-rich foods include:
- Kimchi
- Kombucha
- Kefir
- Miso
- Sauerkraut
- Tempeh
Prebiotic-rich foods, which are a form of dietary fiber that feed the good bacteria that probiotics provide, can also help improve gut health!
Some examples of prebiotic-rich foods include:
- Bananas
- Garlic
- Onions
- Oats
- Asparagus
- Chicory
2. Cut Down on Sugary Foods
The foods you choose not to eat also drastically impact your gut health. Consuming foods that are high in sugar can cause gut dysbiosis, or an imbalance of gut microbiota, so you should try to limit your intake of sugary foods.
A 2015 study on animals found that the standard sugar and fat-filled Western diet can alter the gut microbiome and ultimately influence the brain and behavior.
3. Take Dietary Supplements
You may want to consider taking dietary supplements in order to ensure good gut health. Some supplements that can support the gut and digestion include:
- Probiotic supplements: Probiotics are the first line of defense in the gut, and some research suggests that they may help prevent gut inflammation and other intestinal issues.
- Functional mushrooms: Tremella, miatake, and turkey tail mushrooms all promote gut health.
- Turmeric: The primary bioactive substance in turmeric, curcumin, plays a powerful role against inflammation and can help improve gut health.
Other things that can contribute to good gut health include limiting your alcohol consumption, reducing stress, getting regular exercise, and sleeping 7-8 hours every night.
All in all, a healthy gut can greatly benefit your overall health and well-being. For more information about the things you can do to improve your health, be sure to follow Revivele on Instagram, Facebook, and LinkedIn. We are always happy to share our knowledge and help our growing community become the best versions of themselves!
by Sakshi Singla | Aug 18, 2022 | Uncategorized
The phrase “make sure you get your vitamin D” is something many of us grew up hearing – and for good reason. But do you know what this much talked about “vitamin” is or what exactly it does for your body? Lucky for you, we will be unpacking just that in this blog!
What Is Vitamin D?
Contrary to popular belief, vitamin D is not, in fact, a vitamin. It is actually a nutrient that can be found naturally in many foods. Vitamin D is also a hormone that can be synthesized in your body when UV rays from sunlight hit your skin.
What Is the Difference Between Vitamin D and Vitamin D3?
There are two main forms of vitamin D – vitamin D2 and vitamin D3. Vitamin D2, or ergocalciferol, comes from plant-based sources and yeast. Vitamin D3, or cholecalciferol, comes from animal-based sources. Vitamin D3 is also the form produced in the body.
Research indicates that vitamin D3 is more potent than vitamin D2. Vitamin D3 has been shown to be far more effective at raising vitamin D levels in the body, and it is also more important for disease prevention than vitamin D2. Vitamin D2 is typically used to treat calcium disorders and parathyroid disorders.
Technically, vitamin D refers to both vitamin D2 and vitamin D3, but in this blog we will be using vitamin D to reference vitamin D3.
What Does Vitamin D Do For the Body?
Vitamin D is essential for many bodily functions, one of the most important being the absorption of calcium. Your body can only absorb calcium, which is the primary component of bone, if enough vitamin D is present. As such, it is needed to maintain healthy, strong bones.
Vitamin D also has antioxidant and neuroprotective properties that help support immune health and brain function.
What Are Good Sources of Vitamin D3?
Vitamin D3 can be found in oily fish, such as salmon and mackerel, and dairy products. Regular sun exposure, however, is the most natural way to ensure you are getting enough vitamin D. For many individuals, that is much easier said than done.
Factors such as the season, lifestyle, time of day, and your skin pigmentation can all affect the amount of vitamin D your skin synthesizes. For many of us, our vitamin D production may decrease or stop altogether during the winter months. During the summer months, we wear sunscreen, which is needed to prevent skin cancer. However while wearing sunscreen is advisable, doing so also decreases vitamin D production, leaving many of us deficient in this essential nutrient and hormone.
What Are the Risks of a Vitamin D Deficiency?
There are many health issues that can be caused by a vitamin D deficiency. You may be deficient in vitamin D if you are experiencing the following symptoms:
- Anxiety and depression
- Bone and back pain
- Fatigue
- Frequent illness
- Impaired wound healing
- Hair loss
- Muscle pain
- Weight gain
In addition to these issues, reduced blood levels of vitamin D have been linked to various disease states, including Alzheimer’s disease, multiple sclerosis, cardiovascular disease, and diabetes.
How to Prevent a Vitamin D Deficiency
Since dietary options for vitamin D are limited and infrequent, and direct sunlight is not safe for skin health or always feasible, the best way to ensure you are getting enough vitamin D is by taking dietary supplements. Ideally, you should be taking anywhere from 2,000-5,000 UI per day of vitamin D3 in order to prevent nutritional deficiencies and the development of disease states. But this is best determined by having a vitamin D blood level done.
Now that you know just how important vitamin D is, we hope you will make sure to get your vitamin D going forward! At Revivele, we are currently in the process of developing comprehensive supplement stacks that have been specifically created to optimize women’s health, and vitamin D3 is one of the ingredients in our stacks. For more health-related information and to find out when our product is released, follow us on Instagram, Facebook, and/or LinkedIn!
by Sakshi Singla | Jul 12, 2022 | Uncategorized
B vitamins are a group of essential nutrients that play closely related roles in several essential bodily processes. They are important for many cellular functions, including breaking down carbohydrates and transporting nutrients throughout the body. Even though B vitamins work together in the body, they also have their own unique properties and health benefits.
Keep reading to learn more about the different types of B vitamins and the various benefits they offer!
How Many B Vitamins Are There?
There are a total of eight different types of B vitamins:
- B1 (thiamin)
- B2 (riboflavin)
- B3 (niacin)
- B5 (pantothenic acid)
- B6 (pyridoxine)
- B7 (biotin)
- B9 (folic acid)
- B12 (cobalamin)
What Type of B Vitamin Should I Take?
B vitamins are water-soluble, which means that they are dissolved in water and not stored in the fat in your body. As such, it is highly unlikely that someone can consume too many B vitamins, and many people opt to take a B-vitamin complex supplement, or B complex, to obtain all of the B vitamins.
B complex contains the optimum balance of all eight B vitamins. Here’s a brief summary of each B vitamin:
1. B1 (thiamin)
Vitamin B1, or thiamin, is the first B vitamin that scientists discovered, which is why it has the number 1 in its name. It helps maintain proper nerve, heart, and muscle function. B1 is also needed to convert carbohydrates into energy.
Thiamin helps prevent disorders of the nerves, heart, and digestive system. Other conditions that B1 can help include:
- Vision problems like cataracts and glaucoma
- Stress
- Motion sickness
- A weakened immune system
2. B2 (riboflavin)
Vitamin B2, or riboflavin, is needed to maintain tissues, absorb nutrients, and break down food components. You need to consume vitamin B2-rich foods every day, as your body can only store it in small amounts. Some examples of vitamin B2-rich foods include avocados, eggs, almonds, spinach, mushrooms, and salmon.
Like other B vitamins, vitamin B2 helps convert food into fuel. It can also protect your body against oxidative stress and nerve inflammation, which both contribute to migraines.
3. B3 (niacin)
Vitamin B3, or niacin, is an important B vitamin that every part of your body needs to function properly. It can be found naturally in some foods or sold as a supplement. The two main chemical forms it comes in are:
- nicotinic acid
- niacinimide
The main role that vitamin B3 plays in the body is synthesizing two coenzymes, NAD and NADP, that are involved in cellular metabolism. Vitamin B3 also acts as an antioxidant and plays a role in cell signaling and repairing DNA.
When taken in supplement form, vitamin B3 can help ease arthritis, lower cholesterol, and improve brain function.
4. B5 (pantothenic acid)
This lesser known B vitamin can be found in small quantities in nearly all foods. It is needed to metabolize proteins and fats, create red blood cells, and develop stress-related hormones produced in the adrenal glands. Vitamin B5 also promotes skin, hair, and eye health.
Some studies suggest that vitamin B5 can help with facial acne, but more research is needed before any conclusions can be drawn.
5. B6 (pyridoxine)
Like other types of B vitamins, vitamin B6, or pyridoxine, is a water-soluble vitamin that can be found naturally in many foods or taken as a dietary supplement. It assists with the breakdown of proteins, carbohydrates, and fats in your body and is important for normal immune function. It is also one of the B vitamins that is most critical for brain health.
Individuals who have kidney diseases or malabsorption syndromes are usually vitamin B6 deficient and require supplementation.
6. B7 (biotin)
Vitamin B7, or biotin, is a coenzyme, meaning it functions as a supporting compound for carboxylase enzymes. These enzymes synthesize fatty acids and amino acids, which help break down food and grow/repair body tissue. They also generate glucose.
Studies have shown that biotin can help with neuropathic pain (nerve pain) and lowering blood glucose. It is also believed to improve nail, hair, and skin health, though more evidence is needed to prove this.
A deficiency in biotin may lead to hair loss and/or skin problems.
7. B9 (folic acid)
Vitamin B9, or folic acid, is an essential B vitamin that is needed to transform carbohydrates into energy, produce DNA and RNA, and produce red and white blood cells in bone marrow. It is crucial to have sufficient levels of vitamin B9 during periods of growth, such as during pregnancy and adolescence.
Purported health benefits of vitamin B9 include lowering the risk of stroke and reducing the risk of cognitive decline. It is essential to get an adequate amount of vitamin B9 during pregnancy to lower the risk of neural tube defects in the fetus.
Muscle weakness, fatigue, vision problems, ulcers in the mouth, and issues with memory and understanding are all symptoms of vitamin B9 deficiency.
8. B12 (cobalamin)
Last but certainly not least, vitamin B12, or cobalamin, is required for energy production, DNA synthesis, and nerve function. It is found in many poultry, meat, and fish products. Since plant foods do not contain vitamin B12, people who follow a vegetarian or vegan diet are prone to a deficiency in this nutrient and oftentimes need supplementation.
A vitamin B12 deficiency may cause anemia, fatigue, intestinal problems, muscle weakness, nerve damage, changes in mood, and/or lower cognitive function. Since vitamin B12 is not well absorbed by our bodies, a sublingual supplement (a supplement that can be dissolved under the tongue to bypass the stomach) or injection may be needed for severe B12 deficiencies.
Evidently, B vitamins play a vital role in maintaining good health, and taking a dietary B complex supplement can be a great way to ensure you are getting enough of these essential nutrients! At Revivele, we’ve long known about the health benefits of B vitamins. We will be releasing our very own line of supplements that contain B complex in the near future, so be sure to follow us on Instagram, Facebook, and/or LinkedIn to find out when our supplement line is released and to expand your health and wellness knowledge!
by Sakshi Singla | Jun 14, 2022 | Uncategorized
Your brain is a complex organ that is responsible for regulating all bodily functions. It is also responsible for making you who you are, as it controls your thoughts, memories, and emotions, among other things. This is one of the many reasons why it is important to keep your brain functioning at its best.
If you would like to learn about the foods that can help keep your brain healthy, this is the blog for you! Here are eight of the best foods for brain health.
1. Fatty fish
Fatty, or oily, fish is one of the most beneficial foods for your brain. It is a great source of omega-3 fatty acids, which help build membranes around brain cells. These cells are necessary for learning and memory.
A study published in 2017 found that individuals with higher levels of omega-3s had increased blood flow in their brain. Omega-3 levels were also linked to better cognition in that study.
Salmon, tuna, trout, mackerel, herring, and sardines are all examples of fatty fish that are rich in omega-3s.
2. Blueberries
Blueberries contain antioxidants that are believed to be good for brain health. Antioxidants help reduce inflammation and oxidative stress, which can contribute to neurodegenerative diseases.
The antioxidant compounds in berries have been found to improve communication between brain cells. Blueberries may also help improve memory and cognitive performance in older adults.
Other antioxidant-rich berries that are beneficial for brain health include blackberries, strawberries, mulberries, and blackcurrants.
3. Dark chocolate
Thanks to its cacao content, dark chocolate is another food that is rich in antioxidants. Cacao contains flavonoids, which are a group of antioxidant compounds that are good for brain health.
Studies suggest that flavonoids may improve memory and slow down age-related cognitive decline. Flavonoids are also believed to encourage neuron growth and stimulate blood flow in the brain according to one 2013 review.
It is worth noting that dark chocolate, specifically, is beneficial for brain health. Other types of chocolate, like milk chocolate or white chocolate, do not have the high cacao content that dark chocolate does. They also have higher dairy content and added sugar, which are not healthy for you.
4. Nuts and seeds
Nuts and seeds contain both omega-3 fatty acids and antioxidants. These compounds have been linked to better brain health.
Regularly consuming nuts has been associated with better brain function in older age and a lower risk of cognitive decline.
Nuts and seeds are also excellent sources of the antioxidant vitamin E. Vitamin E helps protect cells from oxidative stress caused by free radical damage, which is a phenomenon your brain may be exposed to as you age. As such, eating nuts and seeds with high levels of vitamin E can contribute to enhanced cognition and a reduced risk of developing Alzheimer’s disease.
Some nuts and seeds that are rich in vitamin E include:
- Almonds
- Sunflower seeds
- Hazelnuts
- Walnuts
- Pine nuts
- Peanuts
5. Whole grains
Another great source of vitamin E is whole grains. Whole grains are complex carbohydrates that break down slower in your body than refined carbohydrates. Their sugars are gradually released, which can have a positive impact on brain health.
Brown rice, barley, quinoa, and oatmeal are all whole grain substitutions that you may want to consider using in place of simple carbs.
6. Turmeric
This popular yellow-hued spice has numerous brain health benefits. Many of these purported health benefits come from its main active ingredient, curcumin.
Curcumin is an antioxidant and anti-inflammatory compound that has the ability to cross the blood-brain barrier. It has been linked to improved memory in individuals with Alzheimer’s disease, and studies have demonstrated that it can help clear amyloid plaques, which are a key feature of Alzheimer’s disease.
Curcumin has also been found to boost brain-derived neurotrophic factor, which is a growth hormone that helps brain cells grow. As such, it may help delay age-related cognitive decline.
To experience the brain-boosting benefits of curcumin, try regularly adding turmeric to your food and/or taking it in supplement form.
7. Eggs
Eggs contain several nutrients that have brain-boosting benefits, such as choline, folate, vitamin B6, and vitamin B12.
Choline is an essential nutrient that your body uses to create acetylcholine, a compound that functions as a neurotransmitter. Higher intakes of choline have been linked to improved mental function and memory.
B vitamins are also great for brain health. Studies have indicated that they may help slow the progression of cognitive decline in older adults.
8. Coffee
If you regularly partake in a morning coffee, you will be happy to hear that it has benefits beyond boosting alertness. Two of the main components of coffee, caffeine and antioxidants, can help improve brain health.
A 2018 study found that caffeine may increase the brain’s capacity to process information. Antioxidants are believed to help support brain health as you get older. In fact, lifelong coffee consumption was linked to a reduced risk of cognitive decline, Parkinson’s disease, and Alzheimer’s disease in one study.
It is best to consume your coffee before 1 PM. Even though coffee is good for brain health, it can also disrupt your sleep if you have it later in the day – and sleep is also something that is very important when it comes to the health of your brain.
There you have it – eight foods that can help keep your brain healthy! Cognitive health is something we’ve always been very passionate about at Revivele, and it was the driving force behind us starting this business. If you would like to learn more about what you can do to improve the health of your brain and body, be sure to follow us on Instagram, Facebook, and LinkedIn.
by Sakshi Singla | Apr 12, 2022 | Uncategorized
Magnesium is one of the most abundant minerals in your body. It plays a role in over 300 essential metabolic processes, including energy production, nerve signal transmission, blood pressure regulation, and muscle contraction.
This mineral is present in many whole foods, like leafy greens, legumes, nuts and seeds, and whole grains. However, most people in the western world do not achieve their recommended daily allowance for magnesium through diet alone.
Supplements are a great way to ensure you are meeting your magnesium needs, but there is more than one type of magnesium supplement you can take. Keep reading to find out what the different types of magnesium are and their health benefits!
What Are the Different Types of Magnesium?
Types of magnesium that can be found in dietary supplements include:
- Magnesium citrate
- Magnesium glycinate
- Magnesium oxide
- Magnesium sulfate
- Magnesium chloride
- Magnesium lactate
- Magnesium malate
- Magnesium L-threonate
Each of these types of magnesium have their own unique properties and benefits.
What Type of Magnesium Should I Take?
Here is a quick summary of what each of type of magnesium is best for:
Best absorbed magnesium supplements with little to no laxative effect
- Magnesium malate
- Magnesium glycinate
- Magnesium lactate
- magnesium L-threonate
Best for muscle relaxation
- Magnesium malate
- Magnesium glycinate
- Alternatively, you can soak in magnesium sulfate or chloride
Best for constipation
- Magnesium citrate
- Magnesium oxide
- Magnesium sulfate
Best for relaxation
- Magnesium sulfate added to a bath
Best for sleep
Best for brain health
More Information About Different Types of Magnesium
If you are still unsure of what type of magnesium you should take, here is some more in-depth information about the properties and benefits of the eight types of magnesium listed above:
1. Magnesium citrate
This popular form of magnesium is bound with citric acid. It is easier for the body to absorb than other forms of magnesium, such as magnesium chelate and magnesium oxide.
Magnesium citrate is commonly used to treat constipation and other unwanted digestive issues. It may also help with neurological disorders like anxiety and depression.
2. Magnesium glycinate
Magnesium glycinate is a compound that contains elemental magnesium and glycine, which is an amino acid. People generally tolerate magnesium glycinate well and experience minimal side effects.
Improving sleep and treating inflammatory conditions, like diabetes and heart disease, are some things that glycine is often used for on its own. Magnesium glycinate is believed to have calming properties that can help with anxiety, depression, and insomnia, though more research is needed before any conclusions can be drawn.
3. Magnesium oxide
Magnesium oxide is a salt that is often used to treat constipation. It is also used as an antacid for indigestion and heartburn.
Unlike other types of magnesium supplements, magnesium oxide is not absorbed by the body very well, and it is not typically used to prevent magnesium deficiencies.
4. Magnesium sulfate
Also known as Epsom salt, magnesium sulfate is a combination of magnesium, oxygen, and sulfur. It is frequently used in baths to soothe aching muscles and relieve stress, though there is not much evidence to support the fact that your body can absorb magnesium from magnesium sulfate baths.
Magnesium sulfate can also be used as a treatment for constipation.
5. Magnesium chloride
Magnesium chloride is a type of salt that is generally well absorbed in your digestive tract. It is frequently taken as an oral supplement and can be used to treat constipation, heartburn, and low magnesium levels.
Magnesium chloride is also used in skin creams and lotions, though large-scale studies are needed to determine how effectively it is absorbed through the skin.
6. Magnesium lactate
Commonly used as an additive in foods and beverages, magnesium lactate is a salt that is formed when magnesium binds with lactic acid. Magnesium lactate is believed to be easily absorbed in the gut and is relatively gentle on your digestive system.
Some studies suggest that this form of magnesium may help treat anxiety and stress, but more research needs to be done.
7. Magnesium malate
Magnesium malate is a compound that contains magnesium and malic acid. It is well tolerated by people and well absorbed in the digestive tract. As such, it is a great option for keeping your magnesium levels up.
8. Magnesium L-threonate
This type of magnesium is formed from mixing magnesium and threonic acid, which is produced from the metabolic breakdown of vitamin C. Magnesium L-threonate is often used for its potential brain health benefits. Because magnesium L-threonate can elevate magnesium levels in the brain, it is believed to improve cognitive decline.
Magnesium L-threonate may also help manage brain disorders like Alzheimer’s disease and depression.
Now that you know what types of magnesium there are and the health benefits that they can provide, we hope that you are well-equipped to choose the magnesium supplement that is best suited to your unique needs. For more health-related content, be sure to follow Revivele on Instagram, Facebook, and/or LinkedIn!
