Maximizing Vitamin and Mineral Supplements

If you are in optimal health and functioning normally; without illness or congenital disease; and capable and able to eat fresh, nutritious and balanced diet, perhaps one do not need vitamin and mineral supplements. For some people, who have some anatomical and physiological deficiencies, disease and/or structurally absent then such dietary supplements may useful as it helps correct, normalize and/or alleviate aberrant functions.  

Presenting a guide on the right time to take supplements. Simplifying would make it more convenient and comfortable. It would maximise supplement's benefits by taking with ideal dietary complements to increase absorption and avoid taking two or more supplements that competes with each other, such as having similar absorption mechanism. Lastly, enjoying additional benefits by just taking it on an ideal time. I do not recommend taking all of the vitamins and mineral supplements on this list, but just in case you are or someone you know is then here is a simple way to manage taking vitamins and minerals.

BEST TIME TAKEN:

IN THE MORNING

Iron (II) or Ferrous Sulfate

Indicated for anemia, when red blood cell count is less than normal range

Best taken on empty stomach

Avoid taking with calcium supplement and antibiotic therapy as those compete and inhibit absorption.

Taken for a limited period (ex. 7 consecutive days), then re-evaluation red blood cell count.

Vitamin B or Vitamin B complex (water-soluble vitamins)

Indicated for deficiency due to poor diet, illness or pregnancy

Best taken with meal

Vitamin C or Ascorbic Acid
(water-soluble vitamin)

Indicated for deficiency

Best taken with meals and split doses throughout the day

Vitamin E (fat-soluble vitamin)

Indicated for deficiency

Best taken with meals, best absorbed with dietary fats

IN THE AFTERNOON

Vitamin D (fat-soluble vitamin)

Indicated for vitamin deficiency, and/or calcium deficiency (hypocalcaemia)

Best taken with meals, best absorbed with dietary fats

It could have some negative influences on sleep, best taken in earlier in the afternoon.

It is synthesized by the body after exposure to sunlight, an approximately 5-30 minutes of sun exposure between 8am-10am and 3pm at least twice a week to the face, arms, legs, or back without sunscreen, have been suggested.

Vitamin K (fat-soluble vitamin)

Indicated for bleeding disorders, taking anticoagulants, and/or abnormal calcification

Best taken any time; Best taken with vitamin D, calcium and vitamin C;

Best taken with meals, best absorbed with dietary fats.

IN THE EVENING

Fish Oil or Omega 3 fatty acids

Helps absorption of fat-soluble vitamins and aids cardiac (heart) health

Best taken with meal

Probiotics (example, Yakult)

Helps to balance intestinal microflora

Best taken on empty stomach or 30-60 minutes before meals (to minimize interaction with digestive enzymes).

BEFORE BEDTIME

Calcium

Indicated for hypocalcaemia, and/or pregnancy

Best taken with Vitamin D and Magnesium

Magnesium

Indicated for hypomagnesaemia or low in magnesium, and/or pregnancy

Best taken before sleeps, as it also aids in sleep

GENERAL RULES:

1. Always check with your physician/s if you are taking medications to ensure there are no contraindications.

2. Wash supplements down with water and not hot drinks, coffee or tea.

3. Keep in a cool, dry, and dark place.

4. Do not double up if you miss a dose. Just take it on the next schedule.

5. Do not exceed the recommended dose, unless prescribed by your physician.

This is just a simple guide to show that timing in taking supplements helps maximize the benefits, avoid discomforts and wastage. I hope this blog post provide useful bytes. Please leave a comment and follow if you like this post. And feel free to let me know what you think by posting your suggestions, questions, reactions and/or corrections.

As always enjoy and be healthy.

References

MIMS. (2014.). MIMS: Monthly Index of Medical Specialities. United Kingdom: Haymarket Media Group.

Holick, M.F. (2007.). Vitamin D deficiency. New England Journal of Medicine, 357, 266-81.

About "IN OUR HOMES...SWEET HOME"

Its Second Take

The initial concept for this blog was to provide advice on domestic chores, but realize the shallow and narrow perspective is quite limiting.  Housekeeping is a part of our lives, simple footling, should one take pride and precedence above other things? Rather than totally abandoning this blog, like most people do when things didn’t go their way on things they signed into, with understanding we will take it back and try to make it grow to something realistic.

This is not just another housekeeping blog for budding housewife, young mothers and madams. This is about changing domestic chores from dreadful, monotonous and enslaving activities that one wants to avoid and designate to lowly class into a more understood, do-it-yourself proletarian and egalitarian tasks. This is about HOME-CARE, not only the structure but also the most important part is the individual and/or families and their well-beings living in one. This is about self-fulfillment of cooking simple meals, creating an environmentally safe and self-sufficient garden, understanding the health and preventative measures of maintaining a good standard of hygiene, and much more. Hopefully eliminate the brain cell-depleting and spirit-crushing monotonous duty-oriented chores.

This blog is for everyone who has a home, who searching for a home, and/or wishing for a home; from a single individual household, or with a partner, or a roommate, to a growing, or a shrinking family.  For now, this is our home where one can find useful information from facts to well-though suggestions that would aid in home-care decisions, where one could avoid mistakes that most made, know where to invest smartly, and make every decision and task purposeful…You know…things that most people wish they knew sooner or when they were younger. So, this is a glimpse at those trivial matters that could stress out and give sleepless night that could be solved or prevented.

All is welcome to post comments, suggestions, ideas, questions and reactions. I would want to know what you think.  And do not forget to follow.

Please enjoy! Thank you!

Essential Household Cleaning Supplies

This blog post is in synergy with the last one about a simple cleaning schedule. The value of keeping a good standard of hygiene is the prevention of transmission of disease-causing microorganisms. Having the right items for specific goal is essential in order for things to get done faster and easier. Here are 12 essential household cleaning items I would recommend when cleaning and disinfecting in home-care setting.

1. Soaps and Detergents

In hand washing and cleaning, there are 3 essential components which are cleansing agent, water (pressure/fluidics) and friction. Detergents and soaps are the most common and lowest cost cleaning agents utilized in our home. Dish washing soap and laundry soap are detergents with specific purpose as designated by their names. Bath and hand washing soaps are another type of cleaning agent use in maintaining good bodily hygiene.   

2. Baking Soda

Due to concern on environmental safety alternatives such as natural and food grade products have been encouraged and popularly used as household cleaning agent. Among the alternatives is baking soda, a leavening agent, but moonlight as a cleaning agent. Taking note of it abrasive quality one seek in cleaning a non-smooth surfaces but it is not EPA-registered disinfectant [1], therefore not made for and ineffective against S.Typhi and E.coli, not a reliable disinfectant. However, it is good in keeping glassware clear and shiny. And to be more economical, use the expired baking soda for cleaning and the unexpired for baking and cooking.

    

3. Vinegar

As mentioned above, advocacy for environmentally safe products encourages the use of alternatives compare to commercial cleaning and disinfecting products. A study conducted by Dr. Rutala, Barbee, Aquiar, Sobsey, & Weber (2000) concludes that most natural products were less effective than commercial household disinfectants; however, undiluted vinegar and ammonia are effective against S. Typhi and E. coli [2]. In addition, vinegar is a great natural alternative as odor remover and fabric softener. A vinegar solution soak is also a helps in unclogging shower heads and softening grimes on faucets.

4. Alcohol

In the healthcare setting, “alcohol” refers to two water-soluble chemical compounds: ethyl alcohol and isopropyl alcohol that are considered mid-range disinfectant, between concentrations of 60%-95%, as these destroys many bacteria, fungi, and viruses in exposure periods ranging from 10 seconds to 1 hour. It is also a tuberculocidal as it destroys M. tuberculosis, a bacterium that caused infectious respiratory disease popularly known as tuberculosis (TB) [3]. It has been used effectively to disinfect small inanimate objects like scissors and thermometers.

5. Bleach

Household bleach is the most prevalent chlorine-based disinfectant. It comes in aqueous solutions of 5.25%-6.15% sodium hypochlorite. Its antimicrobial actions are effective against large variety of pathogens, fast acting, are not affected by water harness, and low incidence of serious toxicity [4], hence making it inexpensive. The disadvantages of bleach are corrosive to metal, discolour fabrics, and release toxic gas when mixed with ammonia, or acid. So please be careful not to mix bleach and Lysol products with ammonia as its main ingredient, surely you will see bubbling, sizzling and nauseous smell. Mixing 2 disinfectants would not maximise their antimicrobial effect.

Bleach is usually diluted in water at 1:10 ratio (~6,000 ppm) which the approximate dilution is 1 ½ cup of bleach in  4 liters of water; and 1:100 (~600 ppm) make up for ¼ cup of bleach in 4 liters of water. Please see table for the dilution corresponding chlorine ppm. The “ppm” measurement helps to identify at what bleach dilution destroy pathogens.  For example, low concentration 25 ppm and less than 5 ppm destroys mycoplasma and vegetative bacteria (no spores, examples E. coli and S. Typhi) in seconds, respectively.  One study shows 200 ppm in 10 minutes exposure time inactivated 25 different viruses [5]. Another, a concentration of 500 ppm showed inhibition if Candida after 30 seconds of exposure [6].

Household bleach is a straightforward disinfectant, and in reality it could really mess up tile grout. So, it is either use bleach dilution to disinfect, re-grout tiles annually and become a master "re-grouter"  within your lifetime; or find an expensive and effective disinfectant that would not destroy tile grout. If you are an arts and craft person who has a lot of time in your hand, then bleach would not be so bad. Bleach is inexpensiveness and availability usually used in large hard surface areas like counter tops and floors. I would use at least a 600 ppm with 10 minutes exposure time to disinfect counter tops; and 6,000 ppm on fairly clean or minimal microbial load floors. If a surfaces area is heavily contaminated, example pee or feces and the likes, it should initially be decontaminated by spraying until soaked 1:10 bleach solution, let it sit for 5-10 minutes, then clean and disinfected with 1:10 final concentration. Just remember always follow manufacturer’s instructions and safety precautions.

6. Other Disinfectants

A variety of commercial household disinfectants are available, and even different products under the same brand contain different active ingredients. Having a disinfectant with hydrogen peroxide as active ingredients would be useful in disinfecting coloured fabrics, sponges and cutting boards. Phenolic (example, o-phenyl phenol) and quaternary ammonium compounds show effectively in environmental sanitation of surfaces like floors, furniture and walls, but because it a bit costly compare to chlorine-based bleach. Moreover, most are non-corrosive to metal, comes in ready-to-use spray bottles or packaging, hence would be economical to use in smaller areas, like knobs and door handles.  

7. Sponges & Brushes

Essential items that provide an essential component in cleaning, friction, are sponges and brushes. Different kinds for sponges, from soft to abrasive, are use in cleaning kitchen wares, and surfaces like counter tops and sink; washing machines and bathroom tiles. Brushes range in sizes, lengths and shapes depend on object to be use from bottles and jars; to toilet bowls (ideal in longer length, with a container). After using always remember to sanitise by immersing to a 1:10 bleach solution for 2-5 minutes, for most contaminated item; or hydrogen peroxide for delicate one’s; then air dry. It would be convenient for sponges and brushes have hole or loops so they are just always be hooked, no need for bulky and contaminated containers that gather water and keep sponges wet and conducive to microbial growth.  To be more economical, save and recycle old toothbrushes to clean non-sterile items and/or areas

  

8. Cleaning Rags

Cleaning clothes from recycled old clothes is not the only option used in cleaning, currently we have microfibers. It is more effective in dusting and cleaning as such materials are densely constructed-polyester and nylon fibers, more absorbent and positively charges (dust are negative charge). So if reusable cleaning materials are used, they should be decontaminated regularly to prevent surface cross transmission.

9. Garbage cans & Trash bags, Pails, Basins & Spray bottles

Containers are needed to place garbage and contaminated materials. And also containers, like pails and basins, to dilute solutions, but use container that is only used to clean specified area and/or items to avoid cross contamination, example do not use to clean kitchen counter the same pail used to disinfect floors and floor mops. Do not forget to decontaminate regularly. Spray bottles are convenient containers for vinegar, alcohol and 1:10 bleach solution, just do not forget to place labels. 

10. Broom & Dust pan

Broom and dust pan use to gather and pick up multiple and/or larger particles. Decontaminate regularly.

11. Mop

Variety of mops from microfiber, cotton loop to conventional spring mop. The mop use would depend on floor types and areas. Always remember to decontaminate regularly if items are reused.

12. Gloves & Face masks

Gloves and mask are for personal protection from contaminants and large particles that could cause irritation, inflammation reaction and infection.

I always hope this blog post provide an additional knowledge about good hygiene. If you like this article please let me know, do comment and follow this blog. Feel free to leave any suggestions, questions, corrections and reactions. I always want to know what you think and it would help improve.

Since this blog post ended on personal protection, it would be in sync for the next article to talk about personal health and fitness, in particular on how to maximise taking vitamins and supplements.

As always keep it clean and simple.

References

1. Centers for Disease Control and Prevention (CDC). (Last Updated February 2017.). Guidelines for Disinfection and Sterilization in Healthcare Facilities, 2008.  Retrieved from https://www.cdc.gov/infectioncontrol/guidelines/disinfection/

2. Rutala, W.A., Barbee, S.L., Aguiar, N.C., Sobsey, M.D., & Weber, D.J. (2000.). Antimicrobial activity of home disinfectants and natural products against potential human pathogens. Infection Control Hospital Epidemiology,  

3. Smith, C.R. (1947.). Alcohol as a disinfectant against the tubercle bacillus. Public Health Reports, 62, 1285-1295.

4. Merritt, K., Hitchins, V.M., & Brown, S.A. (2000.). Safety and cleaning of medical materials and devices. Journal of Biomedical Materials Research, 53,131-136.

5. Klein, M., & DeForest, A. (1963.). The inactivation of viruses by germicides. Chemical Specialties Manufacturers Association Proceedings, 49, 116-118.

A Simple Cleaning Schedule

Is cleaning important? Yes.  It is always an advantage to have a good standard of hygiene, especially food hygiene and hand hygiene, as it is not only aesthetically pleasing but also help reduce the risk of infections. And would save you from a whole lot of trouble and pain in the future. As an old adage says, “an ounce of prevention is better than a pound of cure,” like proper hand washing, cleaning is a preventative measure against disease-causing microorganisms or pathogens. As defined by the Centers for Disease Control and Prevention (CDC), cleaning is the removal of foreign materials, organic and inorganic matters, from objects or surfaces, and is normally accomplished using water with detergents or enzymatic agents [1]. It can effectively reduce the number and types of microorganism or microbial load on soiled items or surfaces and help prevent transmission of harmful microorganism. In addition, thorough cleaning is important before disinfection and sterilization, as organic and inorganic matters can act like a protective barrier for microorganisms.  

As mentioned, other meticulous processes of reducing and eliminating pathogens are disinfection and sterilization. Disinfection describes a process that eliminates many or all pathogenic microorganism, except bacterial spores, on in animate objects, while sterilization describes a process that destroys or eliminates all forms of microbial life [2].

Not all items and surfaces in the house needed thorough cleaning, disinfection or sterilization. A rational approach in cleaning the house or housekeeping could be understood through considering 2 factors: the risk of infection and the microbial load. Consider the kitchen area, surfaces, items and equipment have been use in food preparation which will have contact with mucous membrane, specifically gastrointestinal tract, so any microbial contamination could transmit disease (risk of infection) hence it  needs to be kept clean and disinfected periodically. Generally, intact mucous membrane of our gastrointestinal tract is resistant to infection by common spores but susceptible to other microorganisms, such as bacteria, mycobacteria and viruses.  For example, strep throat a common illness that induces pain in the throat brought by inflammation mechanism caused by Streptococcus bacteria possibly transmitted via contaminated glassware or indirect contact of contaminated knobs while handling and ingesting foods (secondary transmission).  Another important area to be kept clean is the bathroom as such area have a high microbial load, as wet environment is conducive to bacterial growth. The high microbial load is a result of an activity designated for that area, which is the natural process of living organism’s final act of digestion, thus it is a priority to maintain a good standard of cleanliness and disinfection. In case, one is short on time areas like kitchen and bathroom should be given first attention when it comes to good hygiene.

For sterilization, it is not necessary unless you have a household member who is immuno-compromised or has a weakened immune system, that would be either the very young or old and/or in convalescent. Sterilizing of feeding items at least once daily, is important when you have a baby younger than 3 months, or was born prematurely, as infants at this age have not fully developed their immune system yet, so extra protection is a necessity.

General rule in cleaning always start from cleanest then to dirtiest, from top to bottom; and use the right cleaning agents, concentration, exposure time and safety precautions.

A simple schedule could provide a clear and logical flow in cleaning and disinfecting one’s home. Here is a Simple Cleaning Schedule:

I hope this blog post leave some useful understanding about appropriate practice of cleanliness or good hygiene. If you like this article and this type of information please follow and support this blog. And please feel free to leave any comments, questions, suggestions and reactions. I always want to know what you think.

For the next blog post, it would be in synergy with this post and would tackle essential household cleaning supplies.

As always keep it clean and simple.

References

1. Centers for Disease Control and Prevention (CDC). (Accessed March 16, 2016.). Guidelines for environmental infection control in health-care facilities: recommendations of CDC and the Healthcare Infection Control Practices Advisory Committee (HICPAC). MMWR 2003; 52 (No. RR-10): 1–48. Retrieved from https://www.cdc.gov/hicpac/pdf/guidelines/eic_in_HCF_03.pdf [PDF-5M]. 

2.  Centers for Disease Control and Prevention (CDC). (Last Updated February 2017.). Guidelines for Disinfection and Sterilization in Healthcare Facilities, 2008.  Retrieved from https://www.cdc.gov/infectioncontrol/guidelines/disinfection/ 

Spearmint: The Best Mint?

BOTANICAL NAME

Mentha Spicata

PLANT TYPE

Herbs

SUN EXPOSURE

Full sun; Partial Shade  

SOIL TYPE

 Loamy, clay, or sandy; moist and well-drained

SOIL pH   

6.0 to 7.5;slightly acidic if under partial shade

HARDINESS ZONE

4 5 6 7 8 9 10 11; USDA 4-9; UK 3

FUN FACTS            

           

Spearmint is a perennial plant, which means that it lives for more than two years. It could grow up to 2 feet by 3 feet wide, a low growing plant. I have chosen spearmint as first featured plant and perfect for beginners, as it is easiest among all herbs to grow and hardy plant. It is a native to the Mediterranean. It is quite invasive and aggressive in spreading rhizones - its roots and stems system; most experience gardener would advise to restrain it by planting in a container before directly panting it in the soil. Mentha species are prone to hybridization and hermaphrodite, so no seed is a true breed. Bees and butterflies love and very attracted to mint flower. 

The leaves are the edible part, either raw or cooked, use as condiment for food and drinks. It has 2700 mg of Vitamin A per 100g fresh weight of mint leaves [1]. Take note, chocolate is good with mint for better absorption of Vitamin A, a fat-soluble vitamin. During the medieval time, the leaves with stalk had been used in strewing cross the floor, as the plant has an appealing aromatic help masked the smells and repels insects. Just imagine in a time where the main source of transport defecates, one could not expect everyone will do a fine job in cleaning up. Most likely, feces and the distinct smell it accompany would be all over the place, hence strewing have been widely practice. Moreover, it has been mentioned the certain rodents, namely rats and mice, dislike the smell of mint, hence it used in food storages to keep such pest away [2]. Essential oil can be extracted from the whole plant have been use commercially as aromatics, food flavoring and hygienic products [3].

As for medicinal uses such herb, with soothing cooling sensations, is commonly used as domestic herbal remedy.  For specifics medicinal uses that needs a separate blog, where I had done an intensive reading, research and even just minimal application to vouch for its effectiveness or, for the very least, innocuousness if used. Mints in general, are great herbs to perfume and repel pests from home and garden, helps lower the need for pesticides.

NTS: This blog initially declined to present any medicinal uses of the plants as most are unfounded claim. For safety reason, felt compelled to provide the general proven and unfounded effects with the hopes that reasonable precaution would be taken when utilizing the plants. Moreover, this blog cannot take any responsibility for any adverse effects from the use of the plant. Always seek advice from a professional before using for medicinally purpose.

PLANTING

Preparation

Container at least 16 inches wide and 10-12 inches deep. Note to self: Use a small container to keep the mint leaves small. 

Broken pottery or the likes for drainage.

Potting soil mix. 

Propagation
By seed, cutting or vegetatively (roots division).

By Seed

When to plant:
Anytime for indoor use and tropical zone; For seasonal areas, start about 2 months before the first frost of fall or directly in the warm spring soil [5].

Seed Depth:
Do not cover the seed, they need light to germinate.

Seed Spacing:
Very thinly

Row Spacing:
Very thinly

Days to Sprout:
10-15 days

When to Transplant:
When they have at least 2 sets of true leaves; in March-June.

Plant Spacing:
Transplant seedlings 6-8 inches apart in pots. If planted directly in the ground should be in a container space 1.5-3 feet apart.

By Cutting

Part to cut:
Rooted stems from a well establish mature plant.

When to cut:
Anytime; during waning moon.

Length of cutting:
6 inches cutting of rooted stems. Cuttings can be propagated in water; or in a box/pot planted horizontally under partial shade.

Days to root growth:
7-14 days

By Vegetative propagation

Part to divide:
Any parts of the roots.

When to divide:
Anytime; in spring or autumn.

Length of division:
Divide an entire plant to 3 cm long roots and pot in a partial shade, larger division can be planted directly in permanent position.

CARE AND CULTIVATION

Care Level:
EASY

Watering:
Needs frequent watering so that the soil is always moist.

Growing Notes:
Exposure to full sun increase oil production.  
Pinch off tips of stems to encourage growth. 
Avoid using fertilizer on mint. 
Propagate every year to avoid overcrowding.  

Flower Blooming:    
In August-September; blossoms are a pale to deep violet color.

Seed Ripens:
In September-October; seeds are brown, tiny and round.

Companion plants:
Best with cabbages and tomatoes.

Pests and Diseases:
Powdery mildew; Rust; Leaf spot; Anthracnose; Stem canker; resistant to verticillium wilt.

HARVEST

Days to Harvest [?]
Anytime; in the morning when the flavorful oils are strongest. For essential oil production should be harvest when the plant is just coming into flower. The leaves lose their aromatic appeal after the plant flowers.

It is Mojito time!

Please feel free to leave comments, corrections, suggestions or questions. I always want to know what you think. If you like this kind of blog post please let me know and leave a comment below. If this inspired you to try your hand in gardening and even just taking care of a spearmint herb, please share your experience. If you like what is on this blog, please click and follow. Thank you.

As always enjoy gardening!

References

1. Duke, J. A., & Ayensu, E. S. (1985). Medicinal Plants of China (Vol. 2). Michigan:    Reference Publications, Inc.

2. Phillips, R., & Foy, N. (1990). Herbs. London, UK: Pan Macmillan.

3. Bown, D. (1995). Encyclopaedia of Herbs and their Uses. London: Dorling Kindersley.

4. Anonymous. (n.d.). Mint - Cultivation and Uses. Herbal Gardens. Retrieved from http://www.herbalgardens.com/archives/herb-monthly-archive/mint.html

5. Anonymous. (n.d.). Know Before You Grow: Mint. Park Seed. Retrieved from http://parkseed.com/article.aspx?a=kbyg11