Vitamins and Supplements for a Youthful Life

Vitamins and Supplements for a Youthful Life

Vitamins and supplements for a Youthful Life is a practical measure to ensure that the daily nutritional intake is adequate, it takes information and knowledge when compiling a grocery list, and knowledge to understand what a re the nutritional needs of the human being, at various stages of aging.

Vitamin E and Vitamin C have extraordinary anti-aging powers, but Beta Carotene is the one antioxidant that you can’t live without if you want to stay young. Beta Carotene, most commonly extracted from carrots, has extra antioxidant powers that fill in where other supplements like Vitamin E and Vitamin C leave off. In fact, Beta Carotene fixes a whole host of other problems including cancer, heart disease, cataracts and failing immunity. In other words, Beta Carotene supplements taken regularly can aid with curing many health problems.

Beta carotene can also be found in carrots, sweet potatoes, pumpkin, apricots and spinach, if you eat enough of these foods. If you don’t eat a lot of these fruits and vegetables, it’s best to take beta carotene supplements.

Vitamins and Supplements for a Youthful Life

Vitamins and supplements for a Youthful Life explained

There are a lot of vitamins and supplements for youthful skin, but Beta Carotene supplements stand out above all the rest. Beta Carotene supplements keep skin younger by diffusing the youth-stealing free radicals that corrupt and destroy skin’s cell structures. Beta Carotene can also convert over to a type of Vitamin A once it is inside the body, which has anti-aging attributes of its own.

Beta Carotene supplements are also an essential antioxidant for fighting cancer. Study after study shows that people with high levels of Beta Carotene in their blood are about half as likely to get cancer as those who don’t. Beta Carotene specifically protects against cancers of the lungs, stomach, mouth, breast, and bladder. Beta Carotene is particularly helpful for smokers, who are four times less likely to develop certain lung cancers by maintaining high levels of Beta Carotene in their systems.

With long-term dosage, Beta Carotene supplements can ward off cardiovascular disease. Beta Carotene supplements taken regularly slows the progression of plaque buildup in the arteries and prevents them from getting clogged. Beta Carotene supplements taken regularly can also prevent strokes. However, it must be noted that no results are likely until Beta Carotene supplements are taken for at least two years. In order to remain effective, Beta Carotene supplements must always be taken. The Alliance for Aging Research recommends taking ten to thirty milligrams a day for life.

Healthy functioning of the immune system is one more benefit derived from taking Beta Carotene supplements. Those who take Beta Carotene supplements on a daily basis will have boosted levels of natural killer cells, T-helper cells, and activated lymphocytes. These immune cells are important in fighting cancer as well as viral and bacterial infections.

To make the power of Beta Carotene even stronger, it should be used with the other two incredible antioxidants, Vitamin C and Vitamin E. Used together, these three antioxidants are almost unstoppable when it comes to disease prevention. The combination of all three of these antioxidants is far better at slowing down the clogging and hardening of the arteries and thus, essentially better at preventing heart attacks and strokes. The power of three works the same way with cancer, with these three antioxidants becoming much more powerful when combined.

As you can see, Beta Carotene supplements do much more than give you younger looking skin. Over time, they can literally save your life. Again, it must be emphasized that the powers of Beta Carotene supplements can only be enjoyed with long term usage. Remember, the key word here is prevention. Beta Carotene is not a quick fix for any serious ailments and should not be substituted for real medicine. It must be used faithfully over time to achieve the incredible health benefits mentioned here.
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Vitamin E as a Supplement to Fight Aging

Vitamin E as a Supplement to Fight Aging

Vitamin E as a supplement to fight aging is a practical measure to extend good health longer in life. Are you looking for a solution to fight the aging process? Vitamin E supplements have long been used to keep people feeling and looking younger. Vitamin E is the number one supplement that is universally accepted to fight aging above all other antioxidants. In fact, the anti-aging properties of Vitamin E supplements have become legendary among researchers worldwide. The claims of success with Vitamin E supplements to fight aging have become so strong, that some medical professionals feel that Vitamin E is the most important supplement consumers should take to fight the aging process.

Vitamin E as a Supplement to Fight Aging

But what makes Vitamin E supplements so powerful? Vitamin E supplements fight the gradual clogging and hardening of the arteries, technically known as atherosclerosis. Atherosclerosis occurs mainly because bad-type LDL blood cholesterol is chemically altered by attacks from free radicals in the blood stream. This chemical alteration, or oxidation, makes this cholesterol able to enter the artery walls, where it becomes plaque. This plaque then builds up on the artery walls and eventually clogs and hardens the arteries. Vitamin E enters the LDL cholesterol molecule and prohibits it from oxidizing, thus preventing heart disease in older adults.

Vitamin E supplements also rejuvenate the immune system. A university study on aging proves this point. A group of people over the age of sixty with poor immune systems were given Vitamin E for thirty days. The results were that their immune systems shot back up to almost the level of people in their twenties. This was an improvement of almost 80-90%. It is believed that this works because Vitamin E as a supplement helps guard the fat in the membranes of immune cells from being oxidized by free radial attacks. It must be noted that because the people in the study were not deficient in Vitamin E, it was the extra dose of Vitamin E from the supplements that caused the improvement in the test subject’s immune systems.

Because it stops the free radical chain reaction that destroys cells, Vitamin E supplements fight a lot of other illnesses caused by aging as well. Vitamin E also prevents cancer and blocks the growth of cancer cells and protects the brain from degenerative diseases. It relieves arthritis symptoms; fight cataracts, and helps with decreased blood flow to the arteries. Incredibly, Vitamin E supplements are almost a one-stop shop when it comes to fighting the aging process in the human body. Vitamin E can also be applied topically to the skin as well. Vitamin E creams and lotions have all kinds of healing and anti-aging properties to reduce the look of aging.

If you are suffering from any ailments caused by free radicals that are destroying healthy cells in your body, Vitamin E supplements may help stop this process. Studies show that as little as 100 IU’s of Vitamin E daily, in addition to the Vitamin E that you get from food can produce measurable results. However, in order to see real benefits, the daily dosage should be at least 400 IU’s on a daily basis. This seems to be the agreed upon amount of Vitamin E needed to effectively tackle the free radicals that may be destroying healthy cells. Studies further show that it appears safe to take up to 800 IU’s of Vitamin E a day for this purpose. However, like any alternative medication, it is important to check with a doctor before you take any dosage of Vitamin E to fight free radicals in your bloodstream to fight aging.

Vitamin E is an important fat-soluble antioxidant compound that aids the body in neutralizing the harmful after-effects of oxidation of fats.
Spinach may not be your favorite veggie, but it is one of the best leafy greens you can add to your diet. Not only is it one of the best calcium foods and naturally high in folate, it’s also one of the best vitamin E foods as well. Just one cup of boiled spinach will provide you with approximately 20% of your daily needs.
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Vitamin C as a Supplement to Prevent Illness

Vitamin C as a Supplement to Prevent Illness

Vitamin C as a supplement to prevent illness is a practical preventative measure to avoid common seasons bugs.  Vitamin C supplements are probably the best way to prevent common illnesses like colds and the flu. However, what most people don’t know is that Vitamin C supplements can also help with other serious illnesses like cancer, lung disease and heart disease. In fact, new studies from many of the leading medical institutions in the world continually indicate that Vitamin C, even in low doses, can give your life expectancy a major boost.

Vitamin C as a Supplement to Prevent Illness explained

Most people may think that they get enough Vitamin C from the foods that they eat like vegetables and fruits, but they don’t. In fact, one quarter of Americans don’t get the recommended daily amount of 60 milligrams of Vitamin C that their cells need to perform basic bodily functions. The National Cancer Center urges people to eat at least five servings of fruits and vegetables daily, which would supply from 200 to 300 milligrams of Vitamin C; but only 9% of the American population accomplishes this. So, there are millions of people who are leaving themselves open to the possibility of illnesses that could be prevented by Vitamin C supplements.

Vitamin C as a Supplement to Prevent Illness

Vitamin C supplements are potent, water-soluble antioxidants that trap and disarm free radicals in the watery part of your body’s tissue. Vitamin C supplements also work to help replenish Vitamin E and help enzymes to destroy other free radicals in your system. Free radicals are the toxic molecules that eat away at healthy cells and turn them defective, which over time can cause more serious diseases like cancer.

Over one hundred and twenty studies show that Vitamin C supplements work as a form of immunization against cancer. It was found that people who consistently took Vitamin C supplements were only half as likely to develop cancer as those who didn’t. Vitamin C supplements were found to be particularly effective on cancers of the stomach, esophagus, pancreas, cervix, rectum, and breast. To effectively prevent cancer, doctors in one study recommended taking 2,000 to 3,000 milligrams of Vitamin C supplements per day. This is far above the suggested daily dose recommended by the National Cancer Center, so anyone attempting this kind of regimen should talk to their doctor first.

Vitamin C as a supplement to prevent illness and to boost general health

Vitamin C supplements taken on a daily basis can prevent other kinds of conditions like heart disease. The correct doses can suppress high blood pressure, raise good-type HDL cholesterol, clean deposits form artery walls, and reduce the chances of heart-attack-inducing vascular spasms. Vitamin C supplements taken on a regular basis can also reduce breathing problems like asthma, prevent periodontal disease, and improve the immune system.

Improving the immune system is the first thing that comes to mind for most people when they think about taking Vitamin C supplements. Of course Vitamin C supplements do a great job of this, in addition to working on all of the other maladies they prevent. The way that Vitamin C supplements work with your immune system is to gear up your body to fight infectious bacteria and viruses. Vitamin C supplements do this by boosting the white blood cells and raising the body’s level of antioxidants. Taking 500 milligrams of Vitamin C supplements per day during flu and cold season may prevent or at least lessen the likelihood of being ill during this time.

Vitamin C supplements work on so many levels to prevent disease. Although Vitamin C may be plentiful in the foods that you eat, it’s really the supplements that put you over the top when it comes to preventing disease and increasing the length and quality of life. In fact, Vitamin C supplements have been shown to help people who take them live about 6.3 years longer.
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Using Vitamin B as a Supplement

Using Vitamin B as a Supplement

Using Vitamin B as a supplement is another practical solution for busy people that don\t have a lot of time in grocery shopping, menu planning and food preparation. Professional nutritionist and foodies do spent a lot of time in ensuring that the meals prepared have a  diverse range of nutrients.

Using Vitamin B as a supplement explained

There are two B vitamins in particular that can prevent illnesses and help you lead a healthier life. These are vitamin B12 and vitamin B6. While many people are aware of the positive benefits of vitamins C and E, less people know about the strength of these two B vitamins. However, the amazing thing about these two B vitamins is that they are now being proven to help specifically prevent deterioration of both your brain and your immune system. So vitamin B12 and vitamin B6 are definitely two supplements that will compliment the other vitamins you may be taking.

Using Vitamin B as a Supplement

Using Vitamin B as a supplement when getting older

This is especially true when it comes to brain function. As you age, your stomach progressively secretes fewer acids that are necessary to absorb vitamin B12 from food into your system. A vitamin B12 deficiency can develop over the years and may start affecting the brain and the nervous system. If this occurs, dementia and other psychiatric disorders are likely to be the result. Since recent studies have shown that at least 20% of people over 60 are not getting enough B12, this may be cause for concern to older people. The sooner a B12 deficiency is detected, the better. Delaying treatment for even a year can mean permanent damage if neurological symptoms show up.

Vitamin B12 supplements are important to take because even with less stomach acid, the crystalline form of vitamin B12 can still be absorbed into the system at a regular rate. Since vitamin B12 deficiencies can start as early as 30, there’s no reason not to take a B12 supplement or a multivitamin if you aren’t eating healthy. As far as foods go, Vitamin B12 can only be found in animal foods such as meat, chicken, fish, and dairy products. So vegetarians should be especially aware of their vitamin B12 intake and learn more about the benefits of these supplements.

Unlike B12, vitamin B6 is stronger on the immune system. Vitamin B6 is good for raising the levels of T-cells, T-helper cells, and antibodies: all disease fighting substances of the immune system. Incredibly though, a lack of vitamin B6 intake is even more widespread than B12. Americans actually take in 50-75% less than the recommended dietary allowance of B6, which can lower the production of antibodies necessary for the immune system to function properly. Even more alarming is that as people near age forty, the body begins to absorb vitamin B6 less efficiently, further lowering levels of B6.

If you don’t get enough B6, you may be more vulnerable to other medical conditions as well. Besides a failing immune system, you may also suffer form a declining mental status, compromised heart health, and maybe even cancer. Vitamin B6 supplements can help fight against enzymes that can destroy blood vessels. Vitamin B6 supplements have also been proven to improve long term memory and slow down age-related memory decline.

Thankfully, the right amount of vitamins B12 and B6 are found in a standard multivitamin. If you are under 40, typically this dosage should correct any vitamin B deficiencies. There’s no guarantee, but 6 micrograms of B12 and 3 milligrams of Vitamin B6 should be enough to correct any vitamin B deficiency. If you are over 40 and suffering a deficiency, a higher dosage is recommended. There is no danger in high doses when taking B vitamins; however, when taking any supplement for medical reasons, you should always consult a doctor.

With vitamin B6 and B12 so easy to get in a multivitamin, it is one of the supplements that you don’t have to worry about taking. This makes vitamin B12 and vitamin B6 two of the most helpful and accessible supplements on the market today.
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Using Fish Oil as a Supplement

Using Fish Oil as a Supplement

Using fish oil as a supplement is  a practical way to make use of the nutritional benefits of  Omega 3. 6 . and 12. Without having to prepare or take the time to visit a local restaurant for a meal of cooked fish.

There is no question that people who eat more than eight ounces of fish per week live longer and healthier lives than those who don’t. Study after study shows that fish eaters are more likely to avoid illnesses like heart disease, cancer, arthritis, diabetes, and psoriasis much more than people who only eat one serving of fish per week or less. It has been noted that the Japanese, who hold the world’s record for longevity, eat three times more fish than people in many other countries.

Using fish oil as a supplement

Using fish oil as a supplement for daily nutritional needs?

So what about those of us who don’t get enough fish in our diets? The prognosis isn’t great. Non-fish eaters run a thirty percent higher risk of contracting serious illnesses like heart disease and cancer. This is not good news for people who don’t like fish or want to eat it. However, you don’t have to like to eat fish to enjoy its benefits. As far as vitamins and supplements go, people who take regular doses of fish oil capsules get similar benefits to those people who eat fish 3 times a week.

Using fish oil as a supplement for Omega 3

Most of the benefits derived from fish oil supplements are from their high content of omega 3 fatty acids. Omega 3 fatty acids discourage the formation of hormone-like agents called prostaglandins. Prostaglandins are the perpetrators that destroy arteries and joints and also encourage cancer. One of the ways that fish oil supplements get rid of prostaglandins is by replacing the harmful omega 6 fatty acids that are probably already in your system.

Using fish oil as a supplement for Omega 6

Omega 6 fatty acids come from vegetable oils like corn oil that are in fried foods. If you eat a lot of corn oil or other vegetable oils, fish oil supplements are needed to get rid of the free radicals and prostaglandins these vegetable oils are creating in your body. Please note that olive oil is different because it contains omega 3 fatty acids and is a healthy compliment to fish oil capsules. Taking olive oil and Vitamin E along with fish oil supplements is a healthy way to get rid of the Omega 6 fatty acids if you over-consume vegetable oils like corn oil.

The benefits of taking fish oil supplements are significant. Taking fish oil supplements on a regular basis can reduce the risk of heart attacks significantly. Fish oil supplements keep the arteries from aging and also keep them less clogged. Fish oil supplements can also ward off Type II diabetes, theoretically by helping prevent glucose intolerance. One study shows that people who consumed more fish oil supplements had half the risk of experiencing a stroke, due to thinner blood and fewer blood clots. Daily doses of fish oil supplements have also been proven to decrease the risk of colon cancer, breast cancer and lung cancer by suppressing abnormal cell growth significantly.

Having more fish oil in your system will provide more health benefits in the long run. However, if you don’t like eating fish, fish oil supplements are a satisfactory substitute. Researchers seem to agree that it’s best to take about 1,000 milligrams of fish oil supplements per day if you want to help prevent illnesses like heart disease or high cholesterol. If you want to take any more fish oil than this, you will need to get a doctor’s advice.

Of the many vitamins and supplements available, fish oil supplements seem to correct the health problems of people who do not like to eat fresh fish or do not have it readily available. Fish oil supplements are a convenient way to get all of the value of the Omega 3 fatty acids without having to go through the trouble of buying and preparing fresh fish.
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How Vitamins and Supplements Work with Diet

How Vitamins and Supplements Work with Diet

How Vitamins and supplements work with Diet is a practical question, knowing how the foods that you eat and the nutritional needs correspond with the eleven organs systems of the human physical body, each one with specific  needs of supply.

There are many people who eat healthy most of the time, but think they have no need for vitamins and supplements. They also think that you can get every nutrient that you need from the food that you eat. It’s possible that this is true in some cases, but more often than not, it isn’t. Researchers are learning all the time about new vitamins and supplements and how they work in the right doses to make our lives better. In most cases, you can’t physically eat all the food it would take to get the amount of vitamins and supplements for them to work properly. So it is always better to take vitamin and supplements, even if you do always eat healthy.

How Vitamins and Supplements Work with Diet

How Vitamins and supplements work with Diet basics

Remember, eating healthy means getting at least five servings of vegetables every day. If you can’t remember the last time you had this many vegetables on any given day, then you aren’t eating healthy. According to government statistics, only one in five adults get this many servings of vegetables every day. One out of five doesn’t even eat one vegetable in a 24 hour period. If you have a salad for lunch every day, that’s a good start, but it still doesn’t come close to the five helpings you need seven days a week. If you only eat three meals a day, this means that you have to have two servings for lunch, and three for dinner. If you aren’t getting close to this, the best thing to do is to take a multivitamin.

Nutrition depleted soils of the over worked farmland

Even if you do eat a lot of vegetables, you have to worry about where they come from. The quality of the soil where vegetables are grown isn’t what it used to be. This means that vegetables can be lacking in the amount of vitamins and minerals needed to maintain good health. The quality of water also has a lot to do with how nutritious the vegetables you eat are. It’s hard to say what kinds of pesticides are used on vegetables that come from other countries that have different agriculture regulations. The only way you have a chance at getting vegetables that may have the nutrients they should is to buy organic. Once again, vitamins and supplements will ensure that you are getting the right amount of nutrients.


As a group, vegetarians are probably the healthiest eaters around, but even they miss out on some nutrients. For example, vitamin B12 can only be found in animal foods such as meat, chicken, fish, and dairy products. So vegetarians should be especially aware of their vitamin B12 intake and learn more about the benefits of these supplements and others that they may be missing from their diet.

The way you cook vegetables has a lot to do with the amount of nutrients they have when you eat them. Most nutritional books assume that you are eating your vegetables raw or at the very least, lightly steamed. That is the only way they can make the claims on the nutritional value of the foods they recommend you eat. If you boil, microwave, fry, or bake your vegetables, the nutrients become more depleted the longer they are cooked. At a certain point, they have little of their original nutrients.

If you eat out more than three times a week, you are really cutting into the nutritional value of your food. Having a salad is okay, but only if it’s a dark green salad. Iceberg lettuce doesn’t count because it has no nutritional value. In fact, most vegetables at restaurants are so overcooked and over seasoned that they aren’t really very good for anyone. If your work schedule has you eating out every day, then you really need to take a multivitamin.

If you look on a multivitamin, you will notice that there are at least twenty two different vitamins or more in each dose. Each one of these vitamins does something for your system that is unique and also essential to keep your body functioning at a normal level. The best thing to do is take some time and look some of them up on the internet. You might be surprised at how necessary they each are.
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How to get Information on Vitamins and Supplements

How to get Information on Vitamins and Supplements

How to get information on Vitamins and supplements is a real problem for busy people going about their daily lives, for those that never have started using vitamin pills and supplements, then as they get older and age they realize they are missing out on a important source of essential nutrients, maybe even their doctor had recommenced the use of minerals, vitamins and other supplements.

How to get information on Vitamins and supplements explained

If you are curious about the benefits of vitamins and supplements but have never tried them, it may be difficult to know where to start. The first place that many people go when they want to buy vitamins and supplements is their local pharmacy. Here, you can find the regular assortment of vitamins, minerals and supplements that will help the regular consumer find what they are looking for. However, even the aisle at the drug store is getting larger and larger as many more people turn to vitamins and supplements for help instead of traditional medicine.

How to get Information on Vitamins and Supplements

Now, where there used to be a few shelves of multivitamins and some vitamin C, there are hundreds of different products. The average shopper might not know what half of these items are, and when confronted with labels of different products that claim the same benefits, might just walk away. It’s even more confusing to go to the health food store where you can literally find thousands of products to choose from.

So where do you start looking for information on all of these different vitamins and supplements? The answer can get complicated if you don’t know exactly what you are looking for. This is why it is important to sit down and think about what you expect to get out of a vitamin or a supplement. These days, vitamins can prevent or alleviate almost anything, so choosing a remedy may take a little more time than you might think.

How to get information on Vitamins and supplements may have an indicator from a health problem

If you have a specific illness, you can start to get information by looking up that illness on the internet. Look for websites that offer alternative cures or holistic approaches. These are the sites that will have lists of vitamins and supplements and explanations as to how each one can help you with your problem. They may also recommend different doses or brands and also different forms that the vitamins and supplements come in. Then it’s easy to find what you want at the health food store.

Don’t rely too much on the expertise of the person behind the counter at a supplements store. They probably work for minimum wage and probably know more about running the cash register than vitamins. There are, however, vitamin and supplement books in every health food store. Pick the one that is right for you and start reading.

Health Magazines as a resource of information

Another good source to find out about the newest vitamins and supplements are health magazines. These magazines are sold everywhere. There are different magazines for men and women and also for different age groups. If you are looking for vitamins and supplements as an athlete, find a magazine that caters to your sport. All sports magazines have specific vitamin and supplement sections and advertising, so you can find the latest advances for supplements to make you faster and stronger.

Personal trainers knowledge

If you work out at a gym, any fitness trainer will be able to tell you almost anything that you need to know about vitamins and supplements. It’s even pays to book off an hour of time with them to go over all the vitamins and supplements that will help you in your particular situation. Paying for an hour of their time is worth it if you can go into the supplements store and leave with the right product, as opposed to paying for a lot of stuff that isn’t going to work. This is because a personal trainer can tell you what to avoid when it comes overpriced vitamins and supplements.

Marketing efforts usually have an ulterior motive

The most important thing to remember, though, is to never believe the advertising that you see in the magazines, television, or the labels on the products in the store. These are the most misleading pieces of information you can get when it comes to information about vitamins and supplements. To read some of the claims that vitamin companies make, you’d think they were selling a miracle in a bottle. Don’t be fooled. Vitamins and supplements are incredible healing substances; but wild claims, a higher price, and fancy packaging doesn’t make them any better than anything else on the shelf. New information about vitamins comes out every day, so the best thing to do to keep current with information is to keep searching.
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Deciding What Vitamins and Supplements to Take

Deciding What Vitamins and Supplements to Take

Deciding what Vitamins and Supplements to take needs to have a reason supported with information and knowledge, to the current nutrition intake quality and diversity, what is the current status of nutrition demands and needs.  First there needs to be accurate information on what vitamins and supplements do, what corresponds with what fresh and cooked foods naturally supply the nutrients, only then will you know where and what the nutrition is lacking.

Deciding what Vitamins and Supplements to take info

Deciding what vitamins and supplements to take depends on what you are using them for. There are so many new vitamin variations and supplements on the market today that it can become confusing as to which vitamins and supplements will work for your particular situation. Researchers are also finding new uses for the standard vitamins found on grocery store shelves. The progress that vitamins and supplements have made is incredible; but if you are feeling left a little bewildered, here is some advice on how to decide what supplements and vitamins you should take.

Deciding What Vitamins and Supplements to Take

If you don’t know anything about vitamins and supplements, and you know your diet is lacking minerals and vitamins, then it’s best to start with a multivitamin if you want to start supplementing your diet to be healthier. You may have friends or coworkers who start making recommendations about all different kinds of supplements that you should be taking, but steer clear of their advice. Otherwise, you will walk out of the health food store with a very expensive parcel of supplements that may or may not be beneficial to your situation.

Deciding what Vitamins and Supplements to take to feel more alive and healthier

A good multivitamin will get you started down the road to getting the right dosage of the supplements that researchers deem necessary to prevent most illnesses. Don’t underestimate the power of the multivitamin. It usually has about 20 different vitamins and minerals to get you on the road to good health and prevent most illnesses. Remember, the main point of taking vitamins is to prevent illness, not cure it. So taking the recommended dose of the 20 or so different supplements will put you way ahead of the game if you are already fairly healthy.

Besides a multivitamin, the next step that people take when they want to use vitamins as a method to prevent cancer and other serious diseases is to up their dosage of vitamin C and Vitamin E. These two vitamins have incredible powers to fight cancer and heart disease, and are also a great boost to the immune system. This is why you will see people take extra vitamin C around cold and flu season. If you are taking a multivitamin and want to purchase extra vitamin E and vitamin C, go ahead. Vitamin E and C can both be taken in liberal doses in addition to what you are already getting in your multivitamin.

Deciding what Vitamins and Supplements to take facts

Other than Vitamin E and Vitamin C, the next vitamin that people are interested in is the B-complex vitamins. This is because a higher dosage of vitamin B compliments what Vitamin E and Vitamin C are already doing with regards to the immune system. Vitamin B also promotes better functioning of the brain.

Basically at this point, if you are taking a multivitamin and extra vitamins C, B, and E, you are essentially taking everything that you can to prevent cancer, heart disease, brain damage, premature aging, bone loss, high cholesterol, diabetes, and high blood pressure. If you want any more help than this, you will really have to look at prescribed medications, particularly when it comes to things like lowering cholesterol. This is because in some cases, illnesses like heart disease, high cholesterol, and cancer may be hereditary.

Don’t be fooled by products that make claims of miracle cures for serious medical conditions. Look on the label of many of these vitamins and supplements and you will find that most of them say “claims not evaluated by the FDA”. This usually means that what the manufacturer is claiming isn’t true. Standard vitamins and supplement will do all of the work they can to prevent disease as much as is possible. This is why you also have to be careful not to over consume vitamins. If you take too much Vitamin C for example, it will just flush out of your system. If you take as much of every vitamin you can, some of them will also cancel each other out, leaving you with no positive effects at all. As well, taking too many vitamins can be poisonous and actually make you sick. The best rule of thumb when it comes to taking vitamins is to stick to the basic vitamins and supplements in the recommended doses.
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Mountain Bike Anatomy

Mountain Bike Anatomy

Mountain bike anatomy is more like the skeletal structure of the bike cycle, although the word anatomy does describe the complexity of some components of the bike cycle.

Like any tool that has a purpose of use it is important to understand what the working parts are. By understanding the various components of the unit it brings more confidence to go riding in the back country.  One of the basic repair tasks that a bike rider needs to understand and have the competence to do is to learn how to deal with a flat tire.  The tire may go flat for many reasons, it could be that the tire tube inner valve has been removed, or that the air was let out of the tire through the valve.  The other possibility is that the bike has been in storage for so long that the air has leaked out of the tires, this may happen in 3- 6 months. The other scenario is that during a ride a sharp object has penetrated the outer tire and puncher-ed the inner tube. Therefore the inner tube repair is needed. This can be done with the wheel in place, you can fix the puncher without taking off the wheel.

Mountain Bike Anatomy

Step1.  Undo the tire of the rim, using two tire levers. Then pull out the inner tube along the wheel.

Step 2. Use an air pump  to get some air into the tire, once there is sufficient air in the tire, and that the hole in the tire is sufficiently big, you will hear the air leaking out.

If the hole is not sufficient in size (slow leak) then you will need a basin of water, and place the inner tube  into the basin of water, or rub some water onto the inner tube. Once the water on the surface of the inner tube covers the hole, there will be a visible bubble, and a hissing sound. That will indicate where the hole is.

Once you have discovered the hole, look at the tire, at the precise location where the inner tube was when in place, go by the valve position, there is only one way that the inner tube can go on, while the wheel is in place. Check for the sharp object, it may be a nail, a tack, or a shard of glass. By locating the cause of the puncture, and checking for an object, and removing it, you will save time. If you don’t remove the sharp object, you will be redoing this tire repair all over again once you get on the bike and  start riding, the cause of the puncture may be still stuck in the tire.  Duh! Not always the case, some times the object falls out by itself.

Step 3. Mark the hole location by placing pointers on the outside, 2 cm distance from the dead center, by rubbing it with sandpaper, marker or a scraper. That way when you put the glue on the inner tube, it won’t cover up the spot where the hole is, and get lost.

Step 4. Select a patch sufficient size to cover the  damage, clean the area with a cloth, sandpaper the are rough, that way the glue will hold better. Then place the glue on the area, a tad over the size of the tube repair patch.  Allow the glue to dry a minute. You will not need to place glue on the repair patch, it is protected with a plastic or foil covering. After one minute place the repair patch over the damage area. Press down firmly, rub from the center of the patch to the outside, to remove any air bubbled from the repair patch. Tap down with a block of wood, over another piece of wood. This will ensure that there are no air bubbles left under the repair patch. Allow to rest some several minutes.

While waiting you can get a piece of cloth and rub the inside of the tire, to check for sharp objects, and also clear the inside of the tire from sand and dust. You can easily feel it when rubbing the inside of the tire, if there are shards of glass, a stick, or a thorn sticking through the outer tire. Also check the rim, there should be a rim tape around the rim, it’s purpose is to cover the spoke heads, so that they won’t cause the inner tube to rub and wear though, causing a puncture that way. Make sure that the rim tape is intact, if not then replace it with a new one. There should be no sand or dust inside the tire or the rim, any sand or dust will eventually cause the inner tube to wear through and the air to escape.

Step5.    Start putting the inner tube back inside the tire,  work it from the location of the valve, and make sure that the inner tube is not twisted or crooked when it goes into the tire.

Mountain Bike Anatomy explained

A mountain bike is the one thing you need before you
go mountain biking. A mountain bike contains many
parts, which will be covered below:

1. Bottom bracket – This attaches the crankset to
the body of a bike.

2. Brake cable – This is the cable that connects the
brake lever to the brake mechanism.

3. Brake lever – The lever on the handlebar to
activate the brakes. The left side is the front brake
and the right side is the rear brake.

4. Chain – The circular set of links that transfer
power from the chain ring to the cogs.

5. Chain ring – The toothed rings that attach to
the crank to hold the chain.

6. Crank – The lever that extends from the bottom
bracket to the pedal, transferring the power to the
chain rings.

7. Derailleur – The mechanism for moving the chain
from one cog to another.

8. Down tube – The section of frame that extends
downward from the stem to the bottom bracket.

9. Front shock – The shock absorber on the front

10. Handlebar – The horizontal bar attached to the
stem with handgrips on the end.

11. Headset – The mechanism in front of the frame
that connects the front fork to the stem and

12. Hub – The center part of the wheel that the
spokes are attached to.

13. Idler pulley – The bottom pulley of the rear
derailleur that provides spring tension to keep
the chain tight.

14. Nipple – A threaded receptacle that holds
the end of the spoke to the rim.

15. Pedal – The platform to pedal on; attaches to
the crank.

16. Rear shock – The shock absorber for the rear
tire on dual suspension type bikes.

17. Rim – The metal ring that holds the spokes
on the inside and the tire to the outside.

18. Saddle – The seat.

19. Seat post – Offers support for the seat.

20. Skewer – The metal rod that goes through the
hub, attaching the wheel to the dropouts of the

21. Spindle – The free rotating axle that the
crank arms attach to; also a part of the bottom

22. Spokes – The thick wires that join the hub to
the rim.

23. Stem – A piece that attaches the handlebar
to the steering tube.

24. Wheel hub – The center of the wheel that the
spokes are attached to.

Introduction To Mountain Biking

Introduction to mountain biking

Introduction to mountain biking can be a life changing event, there are at least five positive healthy lifestyle elements that a mountain bike can bring into your life. They are also elements that are motivational and empowering to pursuit the healthy life style.

Seven positive healthy lifestyle elements of mountain bike riding.
  1. Physical activity with a deliberate purpose.
  2. Clean fresh open outdoors air that is invigorating.
  3. Scent of the mountain fresh air, trees, plants, flowers and soil
  4. Experience the view of the moving natural landscape along the trail ride.
  5. Feel the natural physical forces of gravity, on the bi-pod skeletal structure, with muscles taking action of a mountain bike ride. Don’t fall apart like over grown mushroom, maintain control of the physical body.
  6. Making real progress in the realm of time and space.
  7. Organized.  You make a plan, commit to it, departure, arrival, task, duration and a sense of achievement. Win win all around. Your entire physical, emotional and spiritual being is better off after the physical activity of bike riding. You may not have a dog that needs, walking, but in reality all people have their physical body, that needs to taken for a walk, everyday.
Introduction to mountain biking
Diamondback Overdrive.


Here is a review of the Diamond Back above bike from Amazon.

I did a lot of research before buying the Diamondback Overdrive. Most of the reviews were positive and I found it highly recommended as an entry level Mountain bike on various web sites. At 48 years old, I started riding again last summer to get some exercise. I was using an old 26″ bike that belonged to my son and thought I should upgrade to get the most out of the hobby. …… I knew the frame on the old bike was on the smaller side so not only was I looking forward to the 29″ tires, but the larger frame as well.

I’m 6′-1″ tall and 210 lbs which put me right between sizes for Diamondback frames. I opted for the XL frame size which works well for me. …..

. For someone not accustomed to 24 gears, the low end power is amazing. This is the “Ready Ride” version, and just like they said, you only need to install the pedals, seat and front wheel. Very simple. The breaks and derailers were factory adjusted perfectly. I did go over the whole bike to make sure everything was tight and did find a couple bolts that needed an extra turn. The bike arrived in a giant box and was well packaged. Absolutely no scuffs or dings (not even the box). ….

I took it out on the trail today and it is truly a pleasure to ride and it looks amazing. The front suspension and 29″ tires make most of the bumps disappear. Solid ride with excellent paint and graphics. I highly recommend this bike!

Introduction to mountain biking with a bang

Mountain biking is a great way to explore the outdoors,
stay in shape, or just have fun. Racing down the side
of a mountain is a lot of fun indeed, although it can
also be quite dangerous. Even though it’s dangerous,
if you ride with caution, it can be enjoyed by the
entire family.

Styles of mountain biking

Mountain biking can best be characterized into three
different styles – downhill, free riding, and cross
country. Even though the different styles are similar
in some ways, they still require different skills. The
style that you pick will determine the type of bike you

Introduction to mountain biking – Locations

The sport can best be thought of as biking on an unpaved
surface. Many areas throughout North America have
specific locations designed for mountain biking. Before
you decide to go down a trail, you should always check
with your local park to get the routes, regulations, and
any rules that they may have.

You can also find groups that have mountain bike rides
and competitions. You can look on the internet or even
in a local paper and see exactly what’s available in your
area. You may be able to find groups for the more
advanced riders as well as beginners.

Becoming a competent mountain bike rider

Endurance and stamina are a must for a great mountain
biker. It will also take ambition and practice to succeed
as well as conquer the course. Like all other sports,
it takes time and practice. Those just beginning will
have to get past the bumps and bruises from falling
off the bike.

Introduction to mountain biking – Selecting your bike

The bike you select is more of a personal choice, and
a big determining factor on the type of riding you will
be doing. Bikes come in all styles, shapes, and prices,
which will make selecting one for yourself very difficult

You should use the internet to help you shop for a bike,
even do some price comparisons online as well before you
make a purchase. Before you buy a bike, always ask to
try it out first. A great mountain biker will become
one with his or her own bike. When buying, make sure
you check for comfort, how it fits, even how it is geared.

Introduction to mountain biking – Staying safe

Mountain bike riding on unpaved roads can be very
dangerous, as mentioned earlier. Anytime you are riding,
you should wear a helmet, along with knee and elbow
pads. If you are following a group or riding in the
woods you should strongly consider a pair of goggles as
well. Safety should be your top priority and never
taken lightly anytime you are mountain biking.

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