DAILY HABITS

1. How can you maintain or improve the health of your skin?

Protect it.

Use at least SPF 15 sunscreen on exposed areas of skin.

This list of supplements can help, too, particularly as antioxidant and collagen levels naturally decline during the aging process:

  • Aloe vera
  • Biotin
  • Collagen
  • Evening primrose oil
  • Fish oil (especially DHA)
  • GLA
  • Hyaluronic acid
  • Lutein
  • Vitamins A, C and E

It is also important to check your skin often for changes in size, texture and color of moles, birthmarks and patches. See a change? Then go see a doctor.

2. How do you fight stress?

The good news? You can.

Exercise helps by releasing endorphins in your brain and burning up the stress chemical adrenaline. Other relaxation techniques include yoga, aromatherapy, deep breathing, meditation or reading a book. Try a few and see what works for you!

When it comes to stress, there are some vitamins, herbs and supplements that can encourage relaxation, including holy basil, ashwagandha and lavender, antioxidants such as L-theanine, which is derived from green tea, as well as phosphatidylserine, vitamin B and probiotics.

3. How do you feel better every day?

4 Good Tips:

1. Be Active

2. Eat Well

3. Add A Multivitamin

4. Get Some Good Rest

Exercise every day. You can lift weights, walk or run and even do yard work. Just get out there and get after it!

Then fuel your body with clean and lean foods throughout the day and make sure you’re not missing any essential nutrients and minerals by incorporating a multivitamin with one of your meals.

And at the end of the day, make sure you’re getting enough sleep so your body can repair and recover.

4. How can you stay regular and avoid digestive issues?

There are a couple of ways you can guard your gut.

Digestive enzymes are naturally produced by your body, but can also be found in some foods (such as pineapple, papaya, mango and honey).

You might have heard the word "probiotic" thrown around but may not know that it refers to the good bacteria that help your digestive system stay properly balanced. You can get these probiotics from fermented foods, such as yogurt and sauerkraut, or by adding a probiotic supplement to your daily routine.

One last thought: Cleanses can help detoxify your system and support digestive health.

5. How can you get more energy?

Sleep is essential for energy. Adults need an average of 7–8 hours a night to allow for proper recovery and repair so that your body is ready to take on the next day.

Also key is proper nutrition. A vitamin or mineral deficiency (especially of B vitamins, iron, magnesium or potassium) is one of the most common reasons for constant fatigue. By keeping yourself well nourished, you encourage your body’s natural energy production.

Regular exercise also increases energy levels and contributes to healthy sleep. Additionally, thermogenic ingredients, such as caffeine, increase energy and focus.

6. What can help you sleep better?

The only thing worse than lying awake all night is dragging yourself through the next day. Getting enough rest affects more than focus and energy. Your body engages in repair and recuperation while you sleep. Sleep deprivation can lead to stress, a weakened immune system and even weight gain.

Here are a few suggestions to help you get a full 7–8 hours of Zs each night:

  • Get Moving: Getting 20-30 minutes of activity helps you sleep at night, but be sure to give your body several hours to return to its base state after exercising.
  • Get in a Routine: Set a consistent time for going to sleep and waking up. Consider a soothing activity before bed: a warm bath, a cup of herbal tea or relaxing music.
  • Avoid Caffeine, Alcohol and Nicotine: Caffeine is a stimulant found in coffee and soda, as well as in sneakier sources, like chocolate, non-herbal tea, diet formulas and some pain relievers. Alcohol and nicotine make it harder for you to enter deep REM sleep and can lead to early waking.
  • Sleep-Supporting Supplements: Melatonin is a natural hormone that helps regulates your sleep cycle. L-tryptophan, valerian root and L-theanine all support a relaxed state and sleep.

7. How can you maintain a healthy lifestyle

Of course, we all want to be healthy. The tough part is staying motivated while trying to keep your goals on track.

Here are the basics:

1) Good nutrition

2) Physical activity

3) Healthy sleep habits

Good Nutrition

Did you know that up to 90% of Americans don’t get the recommended daily levels of essential vitamins, minerals and nutrients through diet alone? Supplementation can help fill nutritional gaps. Find out how you can start building a healthy foundation here.

Physical Activity

Be sure to balance a healthy diet with exercise. After all, physical activity is beneficial for both body and mind. We should all strive for around 30 minutes of exercise a day—even if this means taking a five-minute walk around the office every hour you’re at work.

Sleep

This is when your body repairs itself and helps with the recuperation process. Try to get seven to nine hours every night and stay on the same schedule every day (yes, weekends count). Some tips: Create a bedtime ritual to help yourself wind down; don’t lie awake in bed—do something else until you feel tired; avoid extreme room temperatures; avoid caffeine, nicotine and alcohol.

Ultimately, everyone’s needs are different and vary based on age, gender, lifestyle and other factors. Stop by your local GNC store and let our associates help you simplify your routine.

8. How can you have a better quality of life?

Everyone defines quality of life differently. For some it means financial or career security. For others it means spending more time with family and friends.

However you define quality of life, being healthy is the foundation that makes it possible. To make sure you’re able to spend your time and energy on the things that matter to you, get these essential healthy habits in place: Eat a healthy diet, exercise regularly and avoid unhealthy behaviors, such as smoking or excessive drinking.

Good nutrition is also a hallmark of healthy living, so see to it that your body is getting the vitamin and minerals it needs to thrive.

Need guidance as to what those vitamins and minerals would be? Come see us at your local GNC and we’ll be happy to start the conversation and find some ways you can support your happiest, healthiest life.


FAMILY HEALTH

1. How can you impact your family's health?

Your family’s well-being is largely about balance—and we’re talking healthy diet and physical activity here.

Supplements can help fill the nutritional gaps and deliver everyone’s recommended daily levels of essential vitamins, minerals and nutrients where diets fall short, with a daily multivitamin perhaps being most important.

2. What supplements should you give your kids?

Let’s face it, kids and teens are picky eaters. Chances are most of them don’t eat balanced diets that include plenty of fruit, vegetables, meat and fatty fish. That means they could be lacking in crucial vitamins, minerals, protein and omega-3s.

Here’s why you need to make sure your kids are properly nourished: It can impact their physical and intellectual growth and development.

The easiest way to fill the nutritional gaps in your kids’ diets is to give them a daily multivitamin supplement. When choosing a multivitamin, make sure it has enough of the following nutrients:

Vitamin D: kids 600 IU; teens 600 IU

Calcium: kids 500-1300mg; teens 1300mg

Iron: kids 7-10 mg; teens 11-15mg

Niacin: kids 6-12mg; teens 14-16mg

Zinc: kids 3-8mg; teens 9-11mg

Vitamin C: kids 15-45mg; teens 65-75mg

Fibre: kids 19-31g; teens 26-38g

Other important nutrients include omega-3s (EPA & DHA), which support brain, eye and overall health; and protein, which fuels muscles, plus supports growth and overall health.

As always, make sure you follow the proper dosing instructions on supplements’ packaging that may vary according to your children’s ages and weight. Also, consult with your pediatrician before giving any new supplement to your child or teen.

Always remember:

Everyone’s needs are different.

Age, gender, lifestyle and many other factors help determine who needs what. Just stay on top of your family’s routine medical checkups, keep track of your health and wellness goals, and have fun!


HEALTHY AGING

1. How can you improve your health and stay healthy over time?

If we told you that physical activity is beneficial to both your body and your mind, and that up to 90% of Americans don’t get the recommended daily levels of essential vitamins, minerals and nutrients from their diet alone, could you guess what’s coming next?

That’s right:

A healthy diet and regular exercise are crucial to your overall health and wellness.

And should you find yourself in that 90%, don’t worry—supplementation can help fill nutritional gaps. Find out how you can start building a healthy foundation here.

Don’t forget that everyone’s needs are different, based on age, gender, lifestyle and many other factors. Stop by your local GNC store and ask our associates how you can achieve your health and wellness goals.

2. What can you do to live longer?

As you’re already well aware, there is no pill to take for an instantly longer life. But don’t worry because there are a ton of other ways to help improve your odds.

The basics:

Don’t smoke or drink excessively. Eat a healthy, balanced diet and make sure your body is getting the vitamins and nutrients it needs to function and function well. Make sure you’re finding ways to stay active daily and don’t skimp on sleep. Try to find ways to manage stress and support your emotional well-being.

To consider:

The list above is all well and good, but for most of us the real struggle comes with finding the time to make everything happen. The easiest way to make room for these habits is to find ways they can work with your schedule or feel enjoyable (which will make you more likely to find room for them in your day). Things like cooking healthy dinners with your family or walking or biking to work instead of driving can go a long way in making smart choices feel fun.


MEN'S HEALTH

1. As a man, what do you need to know about staying healthy?

Here are the big topics and key takeaways concerning men’s health:

Bone Health

  • No matter what your age, you should make sure you’re getting enough calcium and vitamin D to keep your bones strong. Your risk of developing osteoporosis increases as you age, so supplementing these nutrients becomes especially important once you reach 50.
  • Other nutrients that can help support bone health include ipriflavone, magnesium, soy and milk basic protein (MBP®).

Heart Health

  • About 1/3 of men have heart health concerns. The risk of developing heart issues increases with age, so it’s best to start thinking about what you can do to stay healthy now. Eating a balanced diet, not smoking and staying active can all support heart health.
  • Other nutrients that can help include omega-3s, phytosterols, grape seed extract, niacin, potassium and CoQ-10.

Prostate Health

  • Prostate concerns are one of the most common health issues for older men, but can affect younger men, as well.
  • Get regular checkups and prostate screenings, and talk with your doctor to determine if you have any increased risk factors that you should be aware of. Men over 50 should get PSA and DRE tests yearly.
  • When it comes to your prostate and urinary flow, lycopene, vitamin E or the herb saw palmetto can help support healthy function.

Erectile Dysfunction

  • There are a lot of different things that can affect your ability to get an erection, including low testosterone levels, certain medications, psychological conditions or medical conditions (such as high cholesterol and blood pressure).
  • The best way to prevent erectile dysfunction is to keep yourself healthy, but know that testosterone levels drop naturally as you age. Eat right, exercise regularly, find effective stress management tools and speak with your doctor should you encounter any issues.

2. As a man over 50, what do you need to know about staying healthy?

Heart Health

At age 45 and older, your risk of developing heart concerns doubles each decade. The best way to reduce this risk is to stay healthy: eat a balanced diet, don’t smoke and stay active. Nutrients that support heart health include omega-3s, phytosterols, grape seed extract, niacin, potassium and CoQ-10.

Prostate Health

Prostate concerns are one of the most common health issues for men over 50. Getting yearly checkups and PSA and DRE tests is essential to monitor your prostate health, but lycopene, vitamin E and the herb saw palmetto can also help support prostate function.

Erectile Dysfunction (ED)

As you age, your testosterone levels decrease, which can cause difficulty getting an erection. Other causes of ED include certain medications, psychological conditions or medical conditions (such as high cholesterol and blood pressure).

The best way to prevent erectile dysfunction is to keep yourself healthy by eating right, exercising and finding ways to manage your stress.

Bone Health:

Men over the age of 50 should make sure they’re receiving their recommended daily amount of calcium and vitamin D for better bone density.

Other nutrients that can help protect your bones include ipriflavone, magnesium, soy and milk basic protein (MBP®).


WOMEN'S HEALTH

1. Why are prenatal vitamins important? 

So you’re thinking of starting a family. Reality should be setting in that if you are a woman, you should be preparing to share your body with another human being.

Now more than ever, you need to pay attention to your nutrition and start getting enough nutrients to help your child (or children) develop and grow to their fullest potential.

This is a good time to point out that it’s difficult for many people to fulfill all of their nutritional needs through diet alone. When you’re pregnant, there are certain nutrients that help with healthy development of your baby, so it’s time to break out the supplements. As a general rule, a good prenatal vitamin should contain the following nutrients. (Always check with your physician before taking a new supplement.)

Folic acid is important for neural tube development, which affects brain and spinal cord health. The neural tube develops within the first 28 days after conception before many women even know they are pregnant.

Iodine, iron and calcium are also important. Iodine is essential for a woman’s healthy thyroid function and proper growth of the fetus; iron is important if you are susceptible to anemia and helps your blood and the fetus’ blood carry oxygen. Proper amounts of calcium support bone development in the fetus and helps the woman prevent loss of bone density.

2. When should you start taking prenatal vitamins?

It’s really pretty simple: If you’re planning to start a family or if there is any possibility that you could become pregnant, you should be taking prenatal vitamins. Ideally you should start taking them three to four months before you start trying to conceive. This is because it takes at least four weeks for some supplements to take effect in your body, and in the ovaries, the egg starts maturing three months before it’s released to be fertilized.

3. As a woman, what do you need to know about staying healthy?

Breast Health

  • Breast cancer affects 1 in 8 women during their lives. You should talk with your doctor to determine if you have any increased risk factors that you should be aware of.
  • Regular self exams can help with early detection of growths. 
  • Risk for cancer increases as women age. If you’re between the ages of 50 and 74, it’s recommended that you get a mammogram every 2 years.

Bone Health

  • Your risk of developing osteoporosis increases as you age. Women over the age of 50 should aim for 1,200mg of calcium and 600IU of vitamin D every day to support strong bones.
  • Other nutrients that can help include ipriflavone, magnesium, soy and milk basic protein (MBP®).
  • Weight-bearing exercise has been shown to strengthen bones, as well.

Cervical Health

  • Make sure you’re getting a regular Pap smear to monitor for cervical issues, such as cancer or precancerous cells. Yearly testing is recommended for most women, but check with your doctor or nurse practitioner as frequency can differ depending on a variety of factors.

Menopause

  • Many menopausal women struggle with weight gain. The best way to fight off the extra lbs is by staying active and watching your calorie intake.
  • Try taking soy or eating soy-based foods. They contain isoflavones, which can help you take on mood swings, hot flashes, night sweats and sexual concerns.
  • Additional vitamins and extracts that can help with menopause symptoms include black cohosh, calcium, multivitamins, phytoestrogens, vitamin D, vitamin K, and primrose oil.

Prenatal and Postnatal Health

  • When you’re pregnant, good nutrition is essential, not only for your health but for your baby’s health, too. Eat a balanced diet and pay extra attention to your iodine, iron and calcium intake. They play a crucial role in fetal development.
  • Folic acid is also incredibly important. Make sure you’re taking at least 400mcg, even before you become pregnant as it can reduce the risk of birth defects.
  • Keep your protein intake high after giving birth to make sure you’re producing nutrient-rich breast milk.

NUTRITIONAL NEEDS

1. What are some easy ways to improve your diet?

Ideally, we’d all cook nutritious meals from scratch every day using lots of fresh fruits, vegetables, whole grains and lean meats. Now let’s get back to the real world, where busy schedules and tempting indulgences make it hard to eat healthy all the time.

But a few simple life hacks can really help you improve your overall diet:

  • Pre-cut and pre-packaged: Having healthy snacks in ready-to-eat, single-serving portions helps you make healthy choices in a pinch.
  • Nutrition shakes and bars: Keep these nutrient-packed items in your pantry, at your desk and in the car for convenient, healthy snacks or meals.
  • Get the good stuff: When cravings strike, don’t binge on junk. Treat yourself to a single serving of the highest quality of what you really love.
  • Meal Swaps: Simple changes can make your meals much healthier. Go for grilled or steamed rather than baked or fried. Serve dressings on the side, and always include a vegetable. Drink water instead of soda or alcohol.
  • Multivitamins: Cover your bases with a good multivitamin to help fill nutritional gaps when your diet isn’t perfect.

2. How can you get more protein throughout the day?

Protein-rich foods are easy to come by, as long as you know what they are. Nuts, eggs, dairy products and lean meats are all high in protein, as are protein shakes and bars (which are handy when you’re on the go or too busy to make a meal).

Choose a protein that helps hit your goals, whether you’re looking to lose weight, maintain muscle tone or pack on mass. Find out how much protein you need here.

3. How much protein should you have every day?

In the morning alone, the average person should be getting about 30g of protein. That’s a lot of cereal! But this number might not be right for you. Truth is, there isn’t one simple answer to this question. Everyone needs a different amount of protein every day and it varies based on your age, gender, weight and activity level. 

4. What supplements support healthy hair?

Whether you’re in need of some serious hair help or just looking to give your locks a little love, there are some great supplemental solutions that are sure to go to your head. There are even some vitamin-infused shampoos to choose from.

Amino acids: The building blocks of protein. They help grow and repair tissue.

Biotin: Essential vitamin promotes healthy hair and normal cell growth.

Cynatine: Clinically shown to increase the strength and protein/amino acid content of hair.

Evening Primrose Oil: A popular ladies’ choice. This helps everything from hormonal balance to skin and hair health.

Gelatin: Provides amino acids that help improve the hair matrix.

Horsetail Extract: Rich in silica, which is found in connective tissue and collagen.

Silicon: Supports healthy hair.

5. How do you achieve a balanced diet?

This doesn’t have to be a "what you want to eat" vs. a "what you have to eat" thing—and we’re here to help make your decisions both simpler and more informed.

Simply:

A balanced diet contains all the vitamins, minerals and nutrients your body needs to function optimally—and yet up to 90% of Americans don’t get those recommended daily levels from their diet alone.

The easiest way to get 100% of those daily values is by taking a multivitamin; adding other core products that might be missing from your diet (think: omega-3s, probiotics and protein) helps set you up with a healthy—and balanced—nutritional foundation.