Taking supplements is an effective way to add extra vitamins, minerals, and other nutrients lacking in regular meals. These fill in potential nutritional gaps and improve overall health. However, your supplement regimens may not give the results you want if you commit some of these common mistakes. After all, these are not immediate solutions and require professional supervision, caution, and discipline. Thus, here are a few common mistakes to avoid while taking supplements. Not consulting a doctor before taking the supplements If you have been experiencing symptoms that seem like a vitamin deficiency, consult your primary care doctor; they are likely to recommend blood tests. Through these tests, you will know which nutrient levels are low in your body, and your doctor can recommend the appropriate supplements. Moreover, consulting a doctor will ensure that the supplements do not interfere with any other prescriptions you might take for a pre-existing health condition. Taking too many supplements all at once It is a misconception that the more supplements you take, the better it is for your health. Mixing different supplements may lead to chemical interactions in your body that will do more harm than good. Also, it will cause the liver to overwork.

Red blood cells (RBC) act as lifelines to the human body, supplying oxygen from the lungs to different body parts and transporting carbon dioxide back to the lungs for exhalation. Essentially, hemoglobin, a protein contained in RBC, supplies oxygen to tissues. Low RBC count can lead to hemoglobin deficiency, causing less oxygen supply and triggering issues like fatigue, increased heart rate, and dizziness. Thus, here are some foods that can help with improving RBC count: Spinach A cup of frozen and boiled spinach contains 3.72 mg of iron, making it an excellent inclusion in one’s meal plan to increase RBC count. It is also packed with folic acid or vitamin B9, which helps the body develop red blood cells. The nutrients in leafy green vegetables like spinach, kale, and Brussels sprouts are absorbed better when one incorporates vitamin-C-rich foods like citrus fruits, peppers, and tomatoes into one’s meal plan. Thus, spinach and other leafy greens should be consumed alongside foods high in vitamin C. Red meat Red meat sources like beef and animal liver are extremely rich sources of iron, which is essential for increasing one’s RBC count. Every 100 grams of beef has approximately 2.47 mg of iron. Thus, it is a good idea to incorporate different types of unprocessed red meats, including beef, pork, lamb, and venison.

High blood sugar can affect eyesight in several ways. For instance, it can damage the blood vessels in the eyes and trigger swelling in the eye tissues, which can change the shape of the lenses. Therefore, those with diabetes must take measures to manage their blood glucose levels. When high blood sugar affects the eyes, it leads to many noticeable symptoms. Here are five such signs of poor eye health due to high sugar. Blurry vision When blood sugar levels exceed a specific limit, the eye lenses swell. This distorts vision, and things appear blurry. As a result, one may find it challenging to perform tasks like driving and reading efficiently. Glares Eye lenses can become cloudy due to high sugar levels in the blood. Since these lenses are similar to those in cameras, the cloudiness makes it challenging to focus on things. As a result, a person experiences glares. Floaters Floaters are white or translucent spots in the field of vision. These spots are usually triggered by exposure to bright lights, such as early afternoon sunlight. For those with high blood sugar, floaters can be a persistent problem that blocks their sight. It happens due to the damage caused to the retina’s blood vessels by high glucose.

For many women, menstruation is a monthly occurrence that brings about physical discomfort and hormonal fluctuations. It is crucial to understand how to navigate this natural process with care and attentiveness. Unfortunately, several common mistakes can inadvertently exacerbate discomfort and disrupt daily routines during the menstrual cycle. Here are some of the most prevalent mistakes to avoid during one’s period. Knowing and avoiding these can empower one to have a more comfortable monthly experience. Not getting enough iron Iron deficiency is common during menstruation due to blood loss. Neglecting to replenish iron levels can lead to fatigue, weakness, and anemia. It is important to include iron-rich foods in one’s daily intake, such as leafy greens, lean meats, beans, and fortified cereals. If necessary, one can consult one’s healthcare provider about oral treatments to ensure one maintains adequate iron levels during periods. Not getting enough rest Menstrual cycles can often be accompanied by fatigue and discomfort. Ignoring the need for rest and overexerting oneself can worsen these symptoms. It’s important to listen to the needs of one’s body and give oneself permission to rest more than usual and when needed. One should ensure that one gets enough sleep during the cycle and consider taking short breaks throughout the day to conserve energy and manage any physical or emotional discomfort.

Food is fuel for the body. What one eats and drinks throughout the day directly impacts their metabolism, digestion, and cognitive function. For example, excessive sugar intake can wreak havoc on your health. The body has to maintain a delicate balance of vitamins and minerals extracted from these foods to boost overall immunity. And evident physical and psychological signs indicate these requirements are not being met. Here are five signs of excess sugar intake that impact overall immunity: Problems with appetite Sugar is an empty calorie, meaning the body does not benefit from consuming refined sugars in any way. Instead, to compensate for the low-quality calories consumed, one must eat more to fill up and remain satiated for longer periods. An increase in daily food consumption without proper nutritional balance is a clear sign of excess sugar intake and poor immune function. Excess sugar dramatically impacts the body’s metabolic responses, boosting immunity as well. And the extra calories add to the body’s mass, further increasing the risk of diabetes, high cholesterol, blood pressure problems, and more. Fatigue One of the major signs of low immunity is fatigue. And the body cannot fight off common infections and diseases with a compromised immune system.

The mouth has different bacteria types, but most of these help in the digestion of food and maintaining overall health. Unfortunately, some of these bacteria are harmful. These are usually found in the plaque, which is a thin, sticky film that forms over the teeth. The bacteria releases acid whenever it interacts with sugar in food, and, in turn, the acid leads to cavity formation. To help prevent them, here’s everything you need to know. What are cavities? One of the most common health problems globally, cavities are one of the first signs of dental problems due to excessive sugar. They’re generally observed among young children, teens, and older adults. However, individuals can have cavities at any age. Cavities are permanently damaged parts on the surface of your teeth that slowly develop into small holes or openings. Although these small cavities may seem insignificant in the initial stages, they can cause severe infections, toothache, and even loss of teeth. Also referred to as caries or tooth decay, cavities occur due to a combination of several factors, including eating foods with excessive sugar, bacteria in the mouth, drinking sugary drinks, frequent snacking, and not maintaining proper dental hygiene. How do cavities form?

Diabetes affects over 11% of our country’s population. Eating unhealthy foods, such as those rich in sugar and processed ingredients, is one of the most critical reasons for the condition’s increasing prevalence. Excessive sugar intake has adverse health consequences, including poor dental health, high blood pressure, and liver and heart damage. In addition, it is associated with several eye-related disorders. Here are the signs of poor eyesight due to excessive sugar intake and diabetes. Fast progressing cataracts Although cataracts are common among older adults, persistently high blood sugar can damage the eye lens’ structure and cause cataracts to progress faster. Moreover, studies have shown that patients with diabetes are two to five times more susceptible to developing cataracts than those with normal blood sugar levels. Blurred vision, poor eyesight at night, faded colors, and the perception of a halo around lights are common cataract symptoms. Macular edema The macula is the retina’s central part that facilitates the sharpness of vision. Macular edema is characterized by swelling of the macula due to leakage of blood vessels. Caused by high blood sugar, it is also referred to as diabetic macular edema. The common signs of this condition are blurry vision, double vision, floaters, and difficulty seeing clearly when surrounded by bright lights.

Cardiovascular diseases and high blood sugar are among the leading causes of problems for most adults. Everything from poor lifestyle choices to changes in daily nutrition can impact heart health. Older adults with underlying chronic health conditions must be more cautious while making such changes. One of the major contributing factors is excessive sugar intake. Keep reading to learn how exceeding the daily sugar limit recommended by experts can drastically impact one’s heart health. Diabetes Research by experts suggests that people with diabetes are at a higher risk of developing several cardiovascular problems than people without the condition. The risk of coronary artery disease, heart attack, atherosclerosis, and arrhythmia, among other heart complications, is exponentially increased due to an imbalance in blood glucose levels in the body. The risk is higher for people with type 2 diabetes, most commonly diagnosed among adults in the country. Refined sugar is used in most processed foods and beverages that have become a must-have for most people who eat fast food regularly. Exceeding the daily recommended free sugar intake is considered risky for adults and seniors already suffering from underlying health conditions. Unhealthy BMI Sugar is empty calories. It is merely a condiment that is used to enhance the taste.

The packaged juice you had for breakfast, the doughnut you had for snacks, or even the dessert you sneaked in after dinner may have satiated your sweet cravings. Unfortunately, these can be detrimental to your body inside and out in the long term if you eat too much of them regularly. One side effect of too much sugar is skin aging too quickly. Here are a few common signs of aging skin due to excessive sugar. Skin begins to sag The skin’s natural plumpness and firmness are because of elastin and collagen. These get damaged due to excessive sugar. This happens because of a process known as glycation that causes the sugar molecules to react with the proteins in collagen and elastin. The glycated collagen accumulates in the tissues, causing the skin to lose its firmness and sag. Wrinkles and fine lines begin to appear Due to excessive sugar, the glycation process on collagen and elastin also causes them to become brittle and dry. As a result, they lose their natural strength and elasticity. They start to become stiff. So the skin loses its suppleness and smoothness. This is why fine lines and wrinkles become more prominent on the skin.

Cancer is a condition where healthy cells mutate and grow uncontrollably, causing damage to neighboring cells as it spreads. Cancer can affect any body part and often goes undetected until the advanced stages. Also, many external factors trigger the risk of developing certain types of cancers among adults. And many common household items, grooming products, and smart devices installed around the home increase the risk of exposure to carcinogens that cause cancer. Cookware Daily use utensils and cookware are coated with compounds that increase the risk of certain types of cancer. For example, nonstick pans, pots, and hotplates are commonly coated with Teflon. At high heat, the Teflon burns, and these pans emit fumes that cause respiratory problems. Repeated exposure increases the risk of cancer. It’s safer to switch to simple cast iron, stainless steel, and even ceramic utensils while cooking regularly on high heat. Even plastic containers used for storing cooked food are not safe. These plastics contain bisphenol and phthalates that can leak into the containers and linger inside the foods and beverages stored. Cleaning products Toilet cleaners, liquid sprays, surface cleaners, disinfectants, and most of the cleaning products used for different surfaces in the house are potentially harmful to health.