This Essential Nutrient Is Making Its Mark

This Essential Nutrient Is Making Its Mark

What Is CoQIO?

Coenzyme Q10 (CoQIO) is a vitamin-like nutrient synthesized by the body and essential to energy production. There are two forms: subiquinone and ubiquinol. “Our cells simply cannot function without CoQ10,” says natural health expert Michael T. Murray, ND.

Do You need more?

People most in need of CoQ10 are those with cardiovascular disease; studies have shown that the energizing nutrient helps to reduce blood pressure, stop blood vessel damage, and strengthen the heart muscle. Also, statin drugs (used to treat high cholesterol) deplete the body’s CoQ10—it’s vital to replenish CoQ10 with a supplement while taking statins. Some research suggests a benefit for those with Parkinson’s disease as well.

More Health Benefits

CoQ10, which is a powerful antioxidant, helps to stabilize mood, increase energy, boost muscle recovery after exercise, enhance immune function, and ease inflammation, migraines, gum disease, and fibromyalgia symptoms.

Tidbit: Taking CoQ10 supplements for at least three months was shown to improve overall sperm health, according to a study in the journal Andrologia.

Supplement Options

Choose from softgel, capsule, chewable, and liquid/emulsion forms. Some supplement experts believe that ubiquinol is better absorbed than ubiquinone. Recent innovations in supplement manufacturing, however, have helped to enhance ubiquinone’s bioavailability.

Dosage Guidelines

A typical dosage is 90-150 mg daily; however, you can use 300-600 mg daily (in divided doses) if addressing a particular health issue (e g., congestive heart failure). Always take CoQ10, a fatsoluble nutrient, with a tiny bit of fat (e.g., 1-2 tsp. coconut oil) for better absorption.

Boost Your CoQ10 Levels Naturally

Eat Sardines:They’re a food source of CoQIO. Look for wild caught, freshly packed products.

Exercise: In one recent study from the journal Biogerontology, researchers found that higher physical activity among seniors was associated with higher blood levels of CoQ10, says Murray.

Are You Low in CoQ10?

Some possible signs that you need more CoQio:

  • Blood sugar regulation problems
  • Gingivitis/poor gum health
  • Heart problems, including angina and arrhythmia
  • High blood pressure
  • Statin drug use, particularly with achy joints/muscles and fatigue
  • Stomach ulcers
Source: Better Nutrition
7 Top Tips for Feeling More Energetic!

7 Top Tips for Feeling More Energetic!

Do you sometimes have trouble falling asleep or staying asleep? Are you waking up in the middle of the night or before your alarm goes off? It’s important for you to understand what’s causing your sleep struggles, and use tips like the ones below to prepare for a restful night.

Getting enough sleep has a positive domino effect on our health; our bodies are in restore and rejuvenation mode while we’re sleeping; this can help us heal from illnesses and reduce aches and pains in our joints or muscles, for example. Deep sleep also helps reduce stress and anxiety, so we have more energy the next day.

And speaking of the next day, have you ever noticed that you’re hungrier when you’re tired? Research shows our appetite can increase up to 25% when we’re feeling exhausted, and many of us often turn to caffeine or sugar (or both) to give us a boost of energy. And that begins a roller-coaster of bursts of energy followed by energy crashes. That’s right – not getting enough sleep can actually cause us to gain weight or make it harder for us to lose weight.

Tonight, why not start some of these healthy sleep rituals?

Give yourself a bedtime. What’s your bedtime? Just like kids, we benefit when we have a consistent sleep time, because our bodies anticipate and respond to routine.

Close the kitchen. Make your last meal two to three hours before bedtime, so your body has a chance to digest the food. Digestion is a lot of physical activity – not what you want to be doing while you sleep!

Shut down electronics 30 minutes before bedtime. Turn off the TV, the laptop, the tablet, the Xbox, the PlayStation, your smartphone…did I miss anything? According to the National Sleep Foundation (NSF), all of these devices can hinder your ability to sleep. One reason, explains the NSF, is that these devices emit blue light, “which our brains interpret as daylight. Blue light actually suppresses melatonin, a hormone that supports circadian rhythm and that should begin to increase when you are preparing for sleep.” So when you’re on your tablet or phone at night, your brain thinks it’s daytime. That can make it harder to fall asleep.

Set your smartphone to the “do not disturb” setting. In addition to the blue light, sending nighttime emails, scrolling through Facebook or posting on Instagram right before bedtime might be stressing you out or making your mind race. You’re not alone – NSF research shows that 71 percent of people sleep either holding their smartphone, having it in bed with them, or having it on their nightstand. Instead, place your smartphone where it is not within arm’s reach, and set it to “do not disturb” for the seven to eight hours of sleep you should be getting. Note: If you don’t want to miss a call from certain people – say you have elderly parents or kids at college — you can set your smartphone to allow calls and texts from select contacts. Everything else can wait until morning! The best option would be to not sleep with any electronics in your bedroom, at all!!!

Create a relaxing ritual. Very few people fall asleep the minute their head hits the pillow. Instead, you may want to create some rituals that tell your body you’re shutting down for the night. Try a warm bath with lavender essential oil. You can also listen to some relaxing music or do some deep breathing, restorative yoga, and/or meditation.

Dark = Deep. How many little electronic lights are glowing in your bedroom once the lamps and overhead lights are off? The darker you can make your room, the more restorative your sleep can be, because the darkness releases the sleep hormone, melatonin. Cover up those little lights with black electric tape or turn them face down or toward the wall. You might also try light-blocking curtains if light streams in from outside.

Help your hormones with a sleep mask. If your room is still bright, try wearing a sleep mask. It creates the total darkness our bodies need to release melatonin and get a healthier night’s sleep. I always recommend the softest sleep mask you can find, with natural fibers. It may not be attractive, but if it helps you sleep, you will feel and look your best with more energy. And that’s a beautiful thing!

I’d love to hear how your sleep improves with these tips, and which ones are most helpful to you. Feel free to share on my Facebook page – just not right before bedtime!

Sweet dreams!

Want to learn more about creating a healthier life? Schedule a consultation with me!

Visit my website and “CONTACT” me, and let’s talk about your unique challenges, health concerns and goals. I would love to help get you started on the path to your BEST SELF!

Designer Dippers – A Healthier Cracker

Designer Dippers – A Healthier Cracker

These gluten-free rosemary crackers are delicious and great for dipping or topping with veggies.

Print Recipe
Designer Dippers – A Healthier Cracker
Prep Time 10 minutes
Cook Time 10-15 minutes
Servings
Ingredients
Prep Time 10 minutes
Cook Time 10-15 minutes
Servings
Ingredients
Instructions
  1. Preheat oven to 350 degrees.
  2. In a large bowl, beat the egg and the olive oil together.
  3. Stir in the remaining ingredients and mix well, giving it a few kneads.
  4. Turn the mixture out onto a sheet of parchment paper and flatten it a bit.
  5. Cover with another sheet of parchment paper and roll out to 1/8 inch thick.
  6. Remove the top sheet of parchment and cut into 1-inch squares with a sharp knife.
  7. Transfer the squares (with the bottom sheet of parchment still there) to a sheet pan and bake for 15-20 minutes, checking occasionally.
Recipe Notes

The outside crackers might be done sooner than the center crackers; if so, just remove the pan from the oven and carefully transfer the finished crackers to a plate to cool. Continue baking the remaining crackers until they are just barely golden in color. Store in an airtight container.

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