Tips for the Healthiest New You in this New Year


It's the New Year, so what can you do, to make the healthiest new you? Below are some easy tips on healthy habits for 2019.

Make exercise a priority

  • Join an exercise class or sports team.
  • Walk or take the stairs whenever possible.
  • Take 5-minute stretch breaks throughout the day.
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Ensure a proper night’s rest:

  • Avoid electronics at least 30 minutes before bed.
  • Use a sleep mask or dark blinds to keep your bedroom dark.
  • Use a white noise machine or app to block out noises.
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Take time to focus on you:

  • Start a journal
  • Meditate.
  • Join a yoga class.

 

 You Time

Eat a well-balanced diet:

  • Give your body the nutrients it needs for optimal health
  • Consider Jamieson EssentialsTM to help get the key nutrients you need for overall good health
 Balanced Diet

Multis

100% Complete Multivitamin for Adults

Why should you take a multivitamin?

  • Most people are not receiving all of the required nutrients from their diet alone
  • Health Canada found up to 35% of Canadian adults had nutrient levels below the estimated average requirement including: Vitamins A, B6, B12, folate, C, D, as well as calcium, magnesium and zinc.[1] Many specialized diets can lack required nutrients
  • Those on a gluten-free diet can be missing vitamin D, B12, folate, iron, magnesium, calcium, and zinc.[2] With the number of people following a gluten-free diet, this provides one more reason to consider the essential Jamieson 100% Complete Multivitamin

Vitamin D

Vitamin D

Why do we need vitamin D?

  • Vitamin D helps the body absorb calcium and phosphorus, which affect bone growth and maintenance
  • In adults, low levels of vitamin D can lead to osteoporosis (decreased bone mass), which also increases the risk of fractures[3]
  • Vitamin D is also important for your immune system[4]. Ensuring adequate amounts of vitamin D may lower the risk of breast and colorectal cancer as well as multiple sclerosis³

Vitamin D is unique!

  • Made by the body through exposure to sunlight
  • The body's ability to produce vitamin D is affected by factors such as:
  • Age: The body's ability to produce vitamin D from the sun declines with age. For example, a person aged 70 makes, on average, 25% of the vitamin D that a 20-year-old makes when exposed to the same amount of sunlight.
  • Statistics Canada has shown that about 40% of Canadians were below the cut-off of healthy vitamin D levels in winter³

How much vitamin D should you take?

  • 600 IU per day vitamin D plays a key role in maintaining good health and supporting the absorption of calcium to build strong bones and teeth. This is the amount in Jamieson’s essential multivitamin
  • Jamieson Essential Vitamin D (400 IU) + Jamieson Essentials Multivitamin— 1,000 IU, which is an amount research has shown to play a role in preventing major diseases, and is well within the Health Canada maximum of 4,000 IU daily

Omega

Extra Strength Omega-3

  • Omega-3s are only available through certain foods such as fish, nuts and seeds
  • Only 2.6% of Canadians aged 20-79 met the omega-3 level associated with a low risk of heart disease, while 43% were in the high-risk category
  • Canadians who were taking omega-3 supplements were part of the small low-risk group
  • A healthy omega-3 level is achievable through a daily intake of 500mg of EPA & DHA[5]; Extra Strength Omega-3 provides 700mg of EPA & DHA!

According to Health Canada, taking Extra Strength Omega-3 provides many health benefits[6]:

  • A source of omega-3 fatty acids, EPA & DHA for the maintenance of good health.
  • Helps to reduce cholesterol and promote heart health.
  • Helps support cognitive health and/or brain function.
  • Helps to promote healthy mood balance.
  • Helps to reduce the pain of rheumatoid arthritis (in conjunction with conventional therapy).

With all these health benefits, and the known low levels of omega-3, it makes sense to take Extra Strength Omega-3 daily!


Probiotics

Probiotics

What are probiotics?

  • Essential part of a healthy functioning digestive system.
  • Our gastrointestinal tract hosts more than 100 trillion microorganisms, which are called the microbiota.
  • The number of microbial cells in the intestine outnumber the amount of human cells in the entire body by 10 times![7] [8]
  • Stress, diet and antibiotic use can all affect which microbes thrive in our bodies. Having the right microbes present is crucially important to receiving health benefits.

Don’t we get enough probiotics from yogurt?

  • Probiotics are naturally found in yogurt, sauerkraut, and other fermented foods.
  • “The probiotic dosages contained in most food products are currently too low to provide the benefits shown in clinical trials.
  • Did you know, you would need to eat up to 25 servings of these products each day to receive their health benefits?[9]
  • That's why, an easier option to ensure you are receiving an effective dosage of probiotics daily is to supplement with a daily probiotic, such as Jamieson Probiotic 10 Billion. Taken once a day, it provides 10 billion active cells helping to support gastrointestinal health by promoting a favourable gut flora.

Vitamin D

Essentials + Protein

  • Finding the time in the day and even remembering to take multiple supplements can be challenging!
  • Fortunately, there's a simple strategy to solve this problem; combining key essential supplements into an all-in-one protein smoothie in 3 delicious flavours!

Jamieson Essentials™ plus Protein includes:

  • A multivitamin with over 100% of the RDA (recommended daily allowance) of 13 vitamins, specifically:
  • 600 IU of vitamin D3
  • 1 billion CFUs of probiotic
  • 350mg of omega-3 from flax
  • Plus 20 grams of whey protein which is equivalent to more than 3 large eggs!

That’s 5 supplements in 1 serving!

If you are struggling to take all the essential supplements you need daily, or have difficulties swallowing capsules, you have the option to simply whip together a Jamieson Essentials smoothie and know that you’re covered!

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References

[1]Health Canada. (2012). “Do Canadian Adults Meet Their Nutrient Requirements through Food Intake Alone?”. Accessed Nov 12, 2018 at:

[2] Vici G, et al. (2016). Gluten free diet and nutrient deficiencies: A review. Clin Nutr. Dec;35(6):1236-1241.

[3] Janz T, Pearson C. Vitamin D blood levels of Canadians. Statistics Canada Catalogue no. 82624-x. Accessed Nov 12, 2018

[4] Wei R, Christakos S. (2015). Mechanisms Underlying the Regulation of Innate and Adaptive Immunity by Vitamin D. Nutrients. Sep 24;7(10):8251-60.

[5] Langlois K, Ratnayake WMN. (2015). Omega-3 Index of Canadian adults. Statistics Canada Health Reports.: 82-003-x Vol. 26 No.11 p3-11.

[6] Health Canada (2018). Fish Oil Monograph. Accessed Nov 12, 2018

[7] Thaiss CA, et al. (2014). The interplay between the innate immune system and the microbiota. Current Opinion Immunology. Feb;26:41-8.

[8] Mondot S, et al. (2013). The human gut microbiome and its dysfunctions. Digestive Diseases. 31(3-4):278-85

[9] Scourboutakos MJ, et al. (2017). Mismatch between Probiotic Benefits in Trials versus Food Products. Nutrients. 9(4), 400