Vitamin B12 Recommendations

Vitamin B12, also known as cobalamin, is an important water-soluble vitamin important for red blood cell production, brain health and DNA synthesis.

A deficiency in this key vitamin can cause serious symptoms, including fatigue, nerve damage, digestive issues and neurological problems like depression and memory loss.

Vitamin B12 is available only in animal foods like meat, fish, eggs, and milk or brewer’s yeast.

Aging affects how well you take in and use B12 from foods, so people over 50 should get most of their vitamin B12 from fortified foods or dietary supplements because, in most cases, their bodies can absorb vitamin B12 from these sources.

B12 deficiencies are also more prevalent in vegans or vegetarians than in meat-eating people due to B12 being in animal products.

B12 Supplement Recommendations

At least 2,000 mcg (µg) methylcobalamin or cyanocobalamin once each week, ideally as a chewable, sublingual, or liquid supplement taken on an empty stomach

or  at least 50 mcg daily of supplemental cyanocobalamin (you needn’t worry about taking too much)

or  3 servings of B12-fortified foods a day (at each meal), each containing at least 190% of the Daily Value listed on the nutrition facts label (based on the new labeling mandated to start January 1, 2020—the target is 4.5 mcg three times a day).

Those over 65 years of age should take at least 1,000 mcg (µg) cyanocobalamin every day.

 

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Simple Tips for Staying In Shape When You Travel

Simple Tips for Staying In Shape When You Travel

Many travelers believe the obstacles, pressures and limitations of frequent travel are the real culprits behind their unhealthy habits. The experts know better: People who make exercise and healthful eating a priority in their daily lives don’t abandon those habits when they’re on the road.

Here are some strategies for choosing and committing to a healthier lifestyle:

* Build in incentives. Give yourself something to look forward to. Pick a scenic route for a walk or run. Exercise at your favorite time of day.  Swim in a great pool. Try out new equipment. Take an exercise class you haven’t done before. Schedule a massage after a workout.

* Be flexible. You’ll short-circuit your regimen if you limit yourself to an equipment-dependent routine. Throw in a walk or a run, a hike in the mountains or around town. And use what’s available. In your hotel room, I suggest doing some body weight exercises. Use a towel and a chair as props for a stretch-and-tone routine for the entire body. A cardiovascular workout is as close as a hotel’s or an office building’s stairs: Run up and down as many flights as you can in whatever time is available. Take a brisk walk outside during lunch or a break.

* Pack your equipment. Lightweight exercise bands, TRX or a jump rope don’t take up much room. Some hotels also provide everything from mats and a foam roller to a stationary bicycle or treadmill to free weights for in-room use.

* Exercise in little bits. It’s okay if you don’t have an hour to spare; you don’t need a lot of time to work out effectively. Use small chunks of time, as little as five minutes, to exercise wherever you can in the early morning, during a break in the day, between meetings. No one ever said you had to do them all at the same time. A couple of stretches here, some push-ups and planks there, a few yoga postures, a quick run on the stairs, a brisk walk around the block, some deep breathing, all help. And it all adds up.

* Plan ahead. Search online or call ahead for local facilities and resources such as health clubs, YMCAs or YWCAs, or community centers.

* Healthy eating on the road is important too. Here are some tips for eating and exercising on the road.

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Health Hazards of Prolonged Sitting and What You Can Do

My desk-converter converts my desk into a standing desk easily.

Health Hazards of Prolonged Sitting

Think about how much time you spend each day sitting down.

You may sit during your commute to and from work, most of the day at a desk job in front of the computer, in the evening while watching TV. All this may add up to 16 hours of sitting down every day. And all this sitting has an impact on your health.

Compared with lower volumes of sitting (< 4 hours/day), high volumes of sitting (> 8 hours/day) have been found to be associated with adverse health outcomes. People who sit a lot have an increased risk of both all-cause and cardiovascular disease mortality.

Sitting shortens life, increases the risk for type 2 diabetes, cardiovascular disease, dementia, cancer, and deep vein thrombosis risk. Weight gain is probable, odds of anxiety and depression increase, it stresses your back, neck and spine, and blood pools in your legs which can lead to varicose veins.

The consequences of too much sitting are hard to undo with exercise. And even if you exercise regularly, this much sitting could still have a major impact on your health. The dangers of being sedentary are worse with lower levels of physical activity than at higher levels.

Sitting for more than 3 hours a day can reduce a person’s life expectancy by 2 years even if they exercise regularly. Watching TV for more than two hours a day can shorten life expectancy even further, by another 1.4 years, says this British Medical Journal study.

Therefore, sitting less, moving more through the day and a moderate to vigorous exercise habit contributes to better health.

Sit Less and Stand More

A good place to start is simply standing instead of sitting when you have the chance or find ways to walk and move while you work.

Set a timer to remind you to stand up from sitting every 30 minutes.

If you work at a desk, try a standing desk or a standing desk converter. This will allow you to alternate between sitting and standing throughout the day. And for maximum benefit, also buy an anti-fatigue mat.

If you don’t have a standing desk move your laptop throughout the day to a high countertop.

Consider getting a treadmill desk. These desks have a computer screen so that you can walk as you work throughout the day.

Stand and walk while talking on the phone.

Set an alarm to remind you to stand up and do some stretching or other exercises that will promote good posture.

Schedule walking meetings with coworkers. Or have a standing meeting.

Pace while you are on the phone.

Moderate to Vigorous Exercise Recommendation

For good health, the American Heart Association and World Health Organization recommends this schedule of exercise:

At least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both.

When exercise is performed at moderate intensity, your heart will beat faster and you’ll breathe harder than normal, but you’ll still be able to talk. You would say your exertion level is medium.

When done at vigorous- intensity your heart rate will be even higher and breathing much more rapidly with more effort. You would say your exertion level is hard.

You will gain even more benefits by being active at least 300 minutes moderate-intensity or 150 vigorous-intensity per week.

In addition to cardiovascular exercise, add in muscle-strengthening weight training at least two days per week.

Move more, sit less every day and follow the recommendations for exercise. Being more active is beneficial and will help you live a longer, healthier life.

 

Disclaimer: I received one or more of the products or services mentioned above for free in the hope that I would mention it on my blog. Regardless, I only recommend products or services I use personally and believe will be good for my readers. I am disclosing this in accordance with the Federal Trade Commission’s 16 CFR, Part 255: “Guides Concerning the Use of Endorsements and Testimonials in Advertising.

 

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