Health Tips & Articles

Taking vitamins seems simple, but did you know that *when* and *how* you take them can significantly impact their absorption? Understanding the difference between vitamin types is the first step.

Fat-Soluble vs. Water-Soluble

This is the most important distinction. Your body treats these two groups very differently.

• Fat-Soluble (Vitamins A, D, E, K): These vitamins dissolve in fat and are stored in your body's fatty tissues and liver. Because they are stored, it's best to take them with a meal that contains some fat (like avocado, nuts, or olive oil).
• Water-Soluble (Vitamins B-complex and C): These vitamins dissolve in water. Your body doesn't store them; it takes what it needs and excretes the rest. It's often best to take these on an empty stomach (like first thing in the morning) or at least 30 minutes before a meal.

Other Quick Tips

• Consistency is Key: Try to take your vitamins at the same time every day to build a habit.
• Don't Overdo It: More is not always better, especially with fat-soluble vitamins which can build up to toxic levels.
• Talk to Your Doctor: Before starting any new supplement, get a blood test (like those at Nrj Path Lab!) to see what you're actually deficient in.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Consult with a healthcare professional before making any changes to your diet or supplement routine.

When most people think of exercise, they think of weight loss or building muscle. While it's great for those, the daily benefits of simple movement go much, much deeper. Even 30 minutes of walking can have a profound impact on your overall health.

1. Improved Mental Health & Mood

Exercise is a powerful natural anti-depressant. When you move, your brain releases "feel-good" chemicals called endorphins. This can:

• Reduce feelings of stress and anxiety.
• Boost your mood and overall sense of well-being.
• Improve brain function and help protect against cognitive decline.

2. Better Sleep Quality

Struggling with sleep? Regular physical activity can help you fall asleep faster and deepen your sleep. It helps regulate your body's circadian rhythm. Just try to avoid intense exercise right before bed, as it may be too stimulating for some.

3. Stronger Heart and Lungs

Your heart is a muscle, and exercise is its workout. Regular activity strengthens your heart, allowing it to pump more blood with less effort. This improves circulation and can lead to lower blood pressure.

Simple Ways to Start

• Take a 30-minute walk: This is the easiest and most accessible form of exercise.
• Take the stairs: Choose stairs over the elevator whenever possible.
• Find something you enjoy: Whether it's dancing, gardening, or cycling, you're more likely to stick with it if you enjoy it.

Disclaimer: This article is for informational purposes only. Consult with a healthcare professional before starting any new exercise program, especially if you have pre-existing health conditions.

Heart disease is a leading health concern, but the good news is that many cases are preventable. Small, consistent changes to your diet and lifestyle can make a huge difference in your cardiovascular health.

1. Eat for Your Heart

What you eat has a direct impact on your heart. Focus on:

• Healthy Fats: Not all fats are bad. Choose foods rich in healthy fats like avocados, nuts, seeds, and fatty fish (like salmon). These can help lower bad cholesterol.
• Fiber: Soluble fiber, found in oats, beans, and fruits, can help lower LDL (bad) cholesterol levels.
• Reduce Sodium (Salt): Too much salt can lead to high blood pressure, a major risk factor for heart disease. Try to cook with herbs and spices instead of salt.

2. Manage Stress

Chronic stress can contribute to high blood pressure and other heart problems. Finding healthy ways to manage stress, such as meditation, deep breathing, or spending time in nature, is crucial for your heart.

3. Know Your Numbers

You can't fix what you don't know. Regular checkups are essential. Knowing your numbers for blood pressure, cholesterol, and blood sugar is the first step to taking control.

A simple Lipid Profile or Blood Sugar (Fasting) test at a lab can give you and your doctor the data needed to make a plan.

4. Avoid Smoking

If you smoke, quitting is the single best thing you can do for your heart health. Smoking damages the lining of your arteries and is a primary cause of heart attacks.

Disclaimer: This article is for informational purposes only. Always consult with your doctor or a qualified healthcare provider for any questions regarding a medical condition or treatment.