10 Essential Vitamins and why you need to have them in your diet!

10 Essential Vitamins and why you need to have them in your diet!

While the infographic is for travelers but it does apply to all of us.

10 Essential Vitamins for Frequent Travelers

From Visually.

10 Healing herbs you should consume

Herbs have been a part of the medical research for as long as humans used remedies and medicines. I always say that you shouldn’t reach for pills unless the things have gone too far and you need a professional help. Sometimes all the medicine you need is available to you with what nature provided us with in the first place. When it comes to everyday health problems like stomach cramps, lack of energy or a headache you can evade them or help yourself by adding a certain herb to your diet.

It takes no special knowledge to use herbs, you just have to know which one you need and when, but you should rest assured that there are usually no disadvantages and side effects when you add herbs to your diet.

Depending on the food you are making, you should choose which herb to add, but most of the herbs will fit in the food you are making. You should always feel free to add herbs to your diet even if you are feeling fine, it will help from preventing the illness in the future by keeping your body well fed with minerals and vitamins.

Although many herbs can provide you with multiple health benefits, it is best if you use the one which is best for a certain health problem. It is because some herbs are more rich in some nutrients than the others. But you will get multiple benefits from using a single herb for sure.

Using the herbs listed in the infographic by MyJuicerExpert.com you will preserve your health and help with your current condition. But never overdo with the herbs and before any excessive usage I recommend talking with your doctor or nutritionist first.

Healing herbs
Healing herbs

Top tips on how to fight the cravings and maintain a healthy weight

Shona Wilkinson
Shona Wilkinson

Watch our video featuring nutritionist Shona Wilkinson for helpful tips and advice on how you can maintain a healthy weight in 2016

Many of us think that we are taking the right steps in being healthy, which means it can be frustrating when we are not feeling as energetic and happy as we would like. There are many factors that you may not even think about, such as stress, which can lead our bodies to release glucose to the blood stream quickly, which usually gets converted into energy and with many of us living inactive lifestyles the glucose turns to fat. This can often make it difficult to maintain your weight. Therefore, lowering your sugar intake, or replacing sugar in your diet with healthier options can help you feel happier and healthier.

Shona Wilkinson, head nutritionist at NutriCentre  shares her advice on how many different factors can impact your weight and what you can do to make sure 2016 is the year you finally achieve your ideal body.

Below are some helpful tips to help you with your weight management this year.

  1. When you’re trying to be healthy one of the best things you can do is cut out sugary drinks which are full of sugar, sweeteners, additives, colourings and preservatives.  If you are avoiding sugary drinks it can be nice to give yourself something a bit different to just water – as wonderful as water is! You may think water can be boring, but here are a few suggestions that may inspire you to get a bit more creative when it comes to drinking your two litres a day.

  • Water and fruit- Fruit juice is a favourite drink for many people but it contains too much fructose (sugar) when drunk neat. So what about infused water? To add natural flavour to your drinking water you can steep flavoursome and fragrant things in it (for at least two hours), you will be amazed at what a difference it makes.
  1. Sugar makes our food taste great, gives us a quick boost of energy, and makes us feel good, at least temporarily. But it’s also a highly addictive substance and when consumed frequently, can have negative effects on our health.
  2. Make sure your meals contain protein, non-starchy vegetables and unrefined carbohydrates. To avoid the cycle of blood glucose dips and peaks that make you reach for sugar, it is vital to base your meals on foods that have a ‘low glycaemic index rating’, that make you feel full and are digested slowly. Perhaps the most important of these are foods that contain good amounts of protein.
  3. Have breakfast! – As well as ensuring your meals and snacks give a slow release of energy, it is vitally important that one of these meals is a healthy breakfast.
  4. Quitting sugar doesn’t mean you shouldn’t snack- When choosing your between-meal nibbles, remember that they should be based on the same principles as above and contain protein, healthy fats and/or unrefined carbohydrates
  5. Take some exercise – Moderate exercise helps us to feel energised, less sluggish, and healthier. It can help to control stress levels and also support blood sugar control to avoid dips that will induce cravings.
  6. Support your energy with B vitamins, vitamin C and magnesium- B vitamins, vitamin C and the mineral magnesium are particularly important nutrients that are needed to produce energy from the foods that we eat; and we can struggle to get enough of them, even in a healthy diet.


So whether you have fallen off the New Year’s Resolution band wagon, are looking for motivation to stay dedicated or simply looking for inspiration to help beat the cravings, watch our video for helpful tips.

Panic Attacks during Menopause – How to Prevent Them?

While symptoms like night sweats and hot flashes are frequently discussed,other symptoms like insomnia, irritability, and panic attacks can occur during  menopause as well. As all women are different, they experience these symptoms differently. For example, menopause symptoms in some women are quite mild while in other women they become severe. In this article, we will discuss panic attacks during menopause and how to deal with them.

Panic attacks – why they happen?

Panic attacks and the menopause
Panic attacks and the menopause

Panic attacks, in general, are known to be one of the most frightening, disturbing and uncomfortable experiences of person’s life. The exact source of anxiety, panic attacks, and even heart palpitations during menopause isn’t quite clear yet.

Although the exact cause of panic attacks isn’t familiar yet, because women are more likely than men to experience panic disorders most frequently during PMS, pregnancy and menopause it is assumed that panic attack has something to do with hormonal imbalance.

In most cases, women start experiencing panic attacks during per menopause, the transition period before the actual menopause. During this time, female hormones estrogen and progesterone fluctuate dramatically and start to decline.

When women enter menopause, severity and intensity of symptom experienced during that time could lead to anxiety. If left untreated, anxiety leads to panic attacks that can affect person’s wellbeing and even social life.

Estrogen and progesterone act as natural anxiolytics, which means they work together with the anxiety control receptors in your brain to prevent mood swings and cope with stress, anxiety, and panic attacks. Naturally, as the natural production of these hormones declines in menopause, women become more prone to experiencing these symptoms.

However, hormonal imbalance isn’t the only cause of panic attacks. It is believed that occurrence of different factors contributes to panic attacks. For example:

  •     Becoming infertile
  •     Lifestyle changes
  •     Various biological changes
  •     Unhealthy nutrition
  •     Consumption of alcohol
  •     Family history of panic disorder
  •     Stressful situations
  •     Children are leaving home.


Do panic attacks end with menopause?

In most cases, women experience panic attacks during perimenopause and menopause, and the severity of panic disorders decreases in post menopause. However, it is still important to mention that experiencing these attacks varies from woman to woman and while some women don’t experience panic disorders in years after menopause, others do.

For example, Smoller JW, Department of Psychiatry, Massachusetts General Hospital in Boston conducted a study to investigate the prevalence of panic attacks in postmenopausal women. The study included 3369 postmenopausal women who completed questionnaires about the occurrence of panic attacks in the previous six months.

Findings of the study were published in the journal Archives of Internal Medicine, and they showed that full-blown panic attacks in postmenopausal women were associated with a history of a migraine, cardiovascular disease, chest pain, etc. Other causes of panic attacks in postmenopausal women were stressful life events and functional impairment.

 Symptoms of panic attacks


  •     Shortness of breath
  •     Chest pain or tightness
  •     Sweating/shaking
  •     Heart palpitations
  •     Hot or cold flashes
  •     Hyperventilation
  •     Nausea/stomach pain
  •     Lightheadedness etc.


Panic attacks prevention


  •     Eat healthy and balanced diet rich in vitamins and minerals that will supply your body with essential components it needs to function properly
  •     Consider taking menopause supplement to avoid missing on essential nutrients. Best menopause supplements are made of natural and herbal ingredients which also decreases chances of experiencing some side effects as well.
  • For example, PM Phytogen Complex is the all-natural supplement that provides your body with substances that mimic the action of estrogen hormone making it easier for you to deal with symptoms of menopause like night sweats, hot flashes, insomnia, irritability, anxiety, etc. The product is affordable and can be purchased via the official website and in retail stores as well.
  •     Avoid consumption of alcohol
  •     Exercise regularly
  •     Try out some alternative manners of relaxation e.g. acupuncture, massage, yoga, meditation and many others.
  •     Make sure your body gets the recommended dosage of vitamins that will not only protect your overall health but also support you mentally as you go through the menopause.
  •     Avoid or manage stressful situations, find a unique way of relieving stress e.g. listening to music, deep breathing, writing, or even taking a walk.


Panic attacks occur in perimenopause and are experienced in menopause as well. Although some women don’t experience them in postmenopausal period, others do. The exact reason for panic disorders is still unknown, but it’s assumed they occur due to hormonal balance coupled with other factors. Healthy lifestyle and stress management can help you prevent panic attacks.



Author Bio


Meighan Sembrano is an author at Consumer Health Digest. She has a keen interest in writing. She has contributed many beauty related articles in many popular websites. She has done her Mass Communication degree. She now lives in Washington DC. She is a social worker who spends her free time searching about life, healthy, beauty and lifestyles fitness related articles. She is fond of travelling and trekking. To know more about her, follow her on Facebook and Twitter.


Iron deficiency- some great sources of iron and why you need it to stay healthy.

For the last few weeks my wife has been suffering from a rather nasty cough.

A great source of iron
A great source of iron

A course of antibiotics failed to shift it so a couple of days ago she returned to the Doctors after an all clear from the x-ray machine. Greeting her at the door (I’m paranoid rather than doting) I asked what was wrong.

She patiently explained that the Doctor was not sure. But that she was run down and that it could be Iron deficiency anemia. So they gave her a full battery of blood tests and we should find out in due course.

Iron deficiency anemia means that a lack of iron in the body means a reduction in the number of red blood cells. Because these red blood cells carry oxygen around the body this means that we don’t get enough of it. In turn this cause fatigue, shortness of breath and a pale complexion.

Just in passing he UK’s NHS recommend that the amount of iron you need is 8.7mg a day for men and 14.8mg a day for women. They also say that this should be available through diet rather than supplements.

So this is where I come in. One of my duties as household chief bottle washer is that I do the shopping and cooking. So treating anemia with diet has come my mission for the week. If we can start a small foundry by Sunday I’ll not be to blame!

So I’ve decided to plan this weeks meals by using produce which I know is high in iron. The results of my research have been rather useful so far and the iron sources recommended are:-

a) Liver. Now I love liver but my wife does not. Her exception to this is pate which she found, rather to her surprise on her breakfast plate this morning.
b) Meat. A bit of a generic you’ll agree. But beef is considered very good. This is lucky as I served steak yesterday evening.
c) Green leafy vegetables such as kale and watercress. Shades of Popeye here but good news as we are fond of salad.
d) Beans. Flatulence aside this is a great opportunity to delve into the Mexican larder and knock up some refried beans.
e) Nuts. To be honest I find peanut butter too sweet for my taste.
f) Whole grains. In particular brown rice is recommended.

Which make this evening’s meal rather simple. I’m planning a kale pesto (with pecan nuts) on brown rice pasta.

But does anyone have any high in iron and high in taste recipes they would like to share. If so please feel free to do so in the comments section below.

PS By the way liver is not recommended for pregnant women as it also contains large amounts of vitamin A. Vitamin A could damage your baby.

PPS Have you heard of iron overload. You can find out more about haemochromatosis here.