Silvana Morelli, BScSilvana Morelli

As a retired registered massage therapist, I've always been interested in health.  I grew up loving sports so that carried into my adult life in my chosen career paths and in my personal life. I now stay active with weight training, hiking and biking. My professional life has always been in health care. This has inspired me to seek out and adopt a life of natural health and wellness.

Attention Men and Women! 6 Everyday Items that Disrupt Your Hormones

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hormone imbalance, hormone imbalance in women, hormone imbalance symptoms, symptoms of hormone imbalance, hormone imbalance test, how to fix hormone imbalance, signs of hormone imbalance

 

You may not be thinking of hormone imbalance when you’re trying to assess your symptoms like:

Loss of muscle mass and tone                           Loss of Confidence

Weight gain                                                            High Cholesterol/Triglycerides

Loss of energy                                                        Diabetes

Decreased sex drive                                              Hypertension

Depression                                                             Weight gain around the waist

Libido                                                                      Weight gain in spite of exercise

Lack of motivation                                               Decreased nocturnal erections

Fatigue                                                                    Erectile dysfunction (ED)

Loss of energy                                                       Stroke

Poor concentration                                              Irregular heartbeat

Anxiety                                                                   Depression

Irritability                                                              Arthritis

Heart attack                                                          Vaginal Dryness

What are Hormones?

Hormones are chemical messengers that travel through the body from one place to another.  They originate from a gland that produces them and they travel through the bloodstream and are received by a receptor.  When the receptor receives the hormone, a signal is sent back as a feedback loop kind of like your thermostat. If there is no feedback mechanism, then the hormone levels continue to rise and that can lead to various health problems.  The disruption of the feedback loop can be caused in a few ways:

  • One way is by blocking the receptors that hormones attach to. Blockers are called endocrine disruptors and in this situation the hormones don’t shut off, they keep climbing.
  • Another way is for a receptor not to work anymore is called hormone resistance. It can happen with estrogen for example, if there is a high-level chronic output of estrogen but the cells start blocking that now the hormone can’t do its job anymore.

Causes of Hormone Imbalance

Surprisingly the testosterone levels in both men and women are three to four times less than what they would have been thirty years ago which means most of us likely have a hormone imbalance.  So what’s causing the hormone imbalances?   The answers may surprise you.  Let’s take a look at what Jim Baker had to say when her wrote a guest editorial for Dr. Malone MD, MS discovered:

  1. The most common cause of hormone imbalance is PVC piping. It contains chemicals such as lead, cadmium, and phthalates which are designed to make the PVC more durable, but at the same time, are quite dangerous. Of these chemicals, phthalates, are endocrine disruptors and block androgens. Since PVC piping is found in almost every commercial and residential building; all the water you drink, cook with, swim in or bathe with is most likely flowing through PVC piping. Unfortunately, when the PVC piping begins to break down, those foreign and dangerous chemicals are released into the water supply and subsequently find their way into the body. This means that our entire population, regardless of age or gender, is affected by the dangerous chemicals found in PVC piping. In fact, The World Health Organization (WHO) has seen testosterone levels in boys six to twelve years old decrease 24-34% in the last few years. Similarly, the WHO also reported that these chemicals were found in 100 % of pregnant women. Thankfully, the WHO is aware of just how dangerous the chemicals in PVC piping are, even going so far as to coining these chemicals as “gender benders” that not only interfere with female and male chromosomes and the production of sperm and egg, but also that cause obesity, Type-2 diabetes, infertility, dementia, and loss of memory. Because of these data, there is a current campaign to eliminate these chemicals through outlawing them all together throughout the United States.
  2. BPA Plastics – BPA stands for Bisphenol-A. It is an industrial chemical that has been used to make certain plastics and resins since the 1960s, which are often used in containers that store food and beverages.
  3. Certain medications – For example, as of 2018, 30.3 million Americans have been diagnosed with heart disease, and are subsequently prescribed statins, a class of lipid-lowering medications to manage their disease. However, studies have shown that 35-50% of men will experience a decrease in their testosterone levels when on statins. Roughly estimating, this means that around 15 million men across the United States are experiencing a decrease in testosterone due to statins alone.
  4. Sugar consumption – there is more sugar content in a bowl of oatmeal than in a root beer float and a bag of Twizzlers combined. Consistent consumption of large amounts of sugar can cause a barrage of symptoms, including weight gain, abdominal obesity, decreased HDL and increased LDL, elevated triglycerides, high blood pressure, and increased uric acid levels. Most importantly, however, increased sugar consumption can cause Type-2 Diabetes, and those who suffer from that disease have a 57% decrease in their testosterone levels.
  5. Lack of sleep – When you don’t sleep well, it throws off your body, and one of the effects is a decrease in testosterone. When you are sleep-deficient, your body doesn’t replenish testosterone naturally, which can be a vicious cycle, because we need testosterone to enter REM cycles and to sleep well, but low levels of testosterone can also cause lack of sleep. We lose both ways!
  6. Environmental toxins such as air fresheners, perfumes, and pesticides. Unfortunately, recent studies are linking the chemicals in Roundup to hormonal imbalances which effects even a higher amount of our population than Atrazine. In fact, studies have shown that 93% of us have traces of Roundup (Glyphosate) in our urine. When these life-altering chemicals found in toxins such as Roundup or Atrazine get into our bodies, they wreak havoc on our systems.
  7. Heavy metals such as aluminum and mercury are hazardous to humans and can also cause hormone imbalance when they build up in the body. Do you know the most common way those chemicals get into our bodies? It is not only through the environment but also through standard vaccines.

Eating to Restore Balance

The causes of hormone balance mentioned gives us great insight into how we can do our best to limit them.  And we can also look at what you can eat to provide more balance with individual hormones.

  • Thyroid gland produces T4 hormone- to enhance this hormone you should eat sea kelp and sea food. T4 has to be converted to the active form T3, and most of that happens in the liver and kidneys.  So you need a healthy liver and kidney.  Selenium is the key mineral for this conversion from T4 to T3 and the best food for selenium is the brasil nut.  One a day will give you all the selenium you need.
  • If you have too much thyroid hormone, then cruciferous vegetables are necessary because the compound in cruciferous vegetables that inhibits iodine which is required for thyroid hormone production.
  • Cortisol– lowering stress will help with cortisol levels. But as for what foods to eat, those that are high in potassium and magnesium so more salads, leafy greens.  In a low cortisol situation, sea salt would be good to take in because when the adrenal glands burn out, they lose the retention of sodium. So, if you’re not taking in enough sea salt that can weaken the adrenals.
  • Growth hormone– the anti-aging hormone. It helps preserve muscles and other proteins. To stimulate this hormone, you need to consume protein.  The amino acid that helps increase growth hormone is arginine and this is an amino acid is found in protein.  So, make sure the protein you consume has the complete profile of amino acids like eggs, nuts, animal meats, seafood.  Other ways to increase growth hormone are HIITS and quality sleep.
  • Testosterone– to increase this hormone you need zinc, which is found in red meats, seafood, especially oysters. Avoid estrogen which is found in foods like dairy and fermented soy. Don’t go on a low- fat diet because testosterone is a steroid hormone built from cholesterol.  That also goes for cortisol, estrogen and progesterone.  These are sex hormones that need cholesterol as their building block
  • If you’re a female and you have too much androgen which is a form of testosterone. A condition called PCOS- polycystic ovarian syndrome can result.  This is lowered by lowering the hormone that is triggering it which is insulin. So, things like low carb diet, fasting, will help lower the output of androgens
  • Estrogen– a lot of both men and women are estrogen dominant so starting with drinking water, you want to get a filter for drinking water. To help regulate estrogen you want to eat more cruciferous vegetables and sea kelp, avoid dairy.  If your low estrogen things like organic fermented soy is a good option.
  • Progesterone is enhanced with omega-3 fatty acids found in salmon, cod liver oil.
  • Vitamin D is a hormone and sunlight, some cod liver oil and salmon are good sources.
  • Insulin– lowering insulin can be accomplished by lowering carbs, intermittent fasting, lowering msg and lowering stress.
  • If you don’t have enough insulin- it’s better to support the gland that makes insulin- the pancreas through healthy foods like leafy greens, purple skin fruits, turmeric root, licorice root, probiotics, cruciferous vegetables, sweet potatoe, garlic, reishi mushrooms and ginger
  • Two things that help balance the whole system is healthy keto and intermittent fasting

Is CoQ10 the Future Treatment of Anxiety and Depression?

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CoQ10, CoQ10 Benefits, Benefits of CoQ10, CoQ10 side effects, what is CoQ10

What is CoQ10

CoQ10 is an antioxidant found naturally in the body with higher concentrations in the heart, liver, and kidneys because they have the greatest energy requirements.  CoQ10 helps convert food into energy and is also a powerful antioxidant which is likely why it plays a role in helping with anxiety and depression.  You can find it in foods such as avocado, parsley, soybean oil, fish and in animal heart and liver.  However, if the meat has been cooked, it reduces its bioavailability.

Loss of CoQ10 happens as we cook our food, naturally as we age, with depression and medical illness.

Anxiety and Depression and CoQ10

Recent studies have shown promising results in terms of CoQ10’s role in improving mood disorders.  One article states “CoQ10 plays a role in several processes that are impaired in bipolar disorder, mitochondrial function, inflammation, and oxidative stress. It is also neuroprotective, and prevents neurodegeneration in Alzheimer, Parkinson, and Huntington diseases. It raises brain-derived neurotrophic factor and protects hippocampal cells against injury. Serotonin is another possible avenue for its antidepressant effects.”

CoQ10 Supplementation

Dr. Nicole Cain Suggests:

  • COQ10 is a fat-soluble compound and that means that it can absorb very slowly and poorly if not formulated properly. The form of COQ10 in my bundle is formulated with Vitamin E, zinc, and medium chain triglycerides for optimal absorption into your body.
  • The second thing is to note that there are two forms of COQ10: Ubiquinone and ubiquinol. Ubiquinone is the oxidized form—which means it has an added oxygen molecule which makes the ubiquinone more biochemically stable, and ubiquinol is not oxidized which can increase free radical damage.
  • She recommends using the ubiquinone form because you are starting with a more stable form of the nutrient and allowing your body to shift between ubiquinol and ubiquinone as needed.

CoQ10, CoQ10 Benefits, Benefits of CoQ10, CoQ10 side effects, what is CoQ10

The research

Here is an excerpt from an article that explains some research:

A 2013 article in the journal Molecular Biology examined the role CoQ10 supplementation can play in replacing lowered coenzyme Q10 levels.  There is well-established research pointing at lowered coenzyme Q10 levels among patients with either depression or bipolar disorder, particularly accompanying neurological disorders.

The researchers found that CoQ10 supplementation reduced fatigue and improved ergonomics during exercise for patients with Parkinson’s disease, thus elevating their mood.

Similar to the article in Molecular Biology, a 2016 article in the journal Nutritional Neuroscience examined the effect of adding CoQ10 supplementation for treating fatigue and depression in patients with multiple sclerosis. A group of 48 patients with multiple sclerosis were randomized to receive either a placebo or 500 mg of a CoQ10 supplement daily for 12 weeks.

Over the course of the study, patients taking CoQ10 showed a decrease in fatigue and depression, while the placebo group showed an increase in symptoms. The researchers concluded that CoQ10 may be beneficial in helping treat mood issues that often accompany multiple sclerosis.

A more recent 2018 article in the Journal of Clinical Psychopharmacology examined the effectiveness of CoQ10 supplementation in treating the depression cycle in bipolar disorder, which may be linked to oxidative stress.

A group of 69 patients with bipolar disorder, and who were undergoing a depressive episode, were randomized to receive either 200 mg per day of a CoQ10 supplement or a placebo for eight weeks. Any mood stabilizing medications remained the same for the duration of the study.

Patients in both groups showed a decrease in symptoms of depression over time, but the group taking CoQ10 showed better response at the end of eight weeks of treatment.

Cautions

Of course, a careful medical history, including any medications, should be taken before recommending CoQ10.

Potential Drug Interactions

CoQ10 may be both beneficial and harmful in cancer treatments. For example, it might help reduce the toxic effects of certain chemotherapy drugs — cerubidin (daunorubicin) and adriamycin (doxorubicin) — on the heart. On the other hand, it’s recommended to not take CoQ10 if you are undergoing chemotherapy or radiation because it may decrease the effectiveness of the treatments.

Some research suggests that CoQ10 might reduce blood pressure, which could possibly enhance the effectiveness of certain blood pressure medications. While this may be a benefit, it’s important to make sure your health care provider is aware that you are taking CoQ10 so that your blood pressure can be closely monitored and your medication adjusted accordingly to avoid low blood pressure (hypotension). Symptoms of low blood pressure include dizziness and fainting. If left untreated, low blood pressure can become life-threatening.

If you’re taking a blood thinner, such as warfarin or aspirin, do not use CoQ10 without consulting your healthcare provider. “CoQ10 can reduce the efficacy of a blood thinner,” explains Splaver. “Therefore, it is important to always inform your physician before you begin any vitamin supplementation and monitor your blood thinner levels a little more

Some parents complain that their children are “over energized”, which is likely a result of improved energy metabolism allowing the child to get into more mischief than before. When this is an issue at bedtime, families have found that taking the second dose at dinner, instead of later, usually suffices.

https://www.chiroeco.com/coq10-for-anxiety/#:~:text=Any%20mood%20stabilizing%20medications%20remained,of%20eight%20weeks%20of%20treatment.&text=CoQ10%20is%20well%20established%20as%20a%20powerful%20antioxidant.

https://drnicolecain.com/3-key-supplements-for-those-suffering-from-anxiety/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3953391/pdf/OMCL2014-798957.pdf

The Hands-Down Best Superfood: Burdock Root, Period

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Burdock root, burdock root benefits, benefits of burdock root, burdock root tea, burdock root tea benefits, burdock root oil, burdock root issues, what is burdock root good for

The human body is comprised of 102 minerals in trace amounts. Trace elements are very important for cell functions.  They are vital in biochemical reactions by acting as cofactors for many enzymes, as well as act as centers for stabilizing structures of enzymes and proteins.

They’re also responsible for supporting your blood system and are necessary for the healthy growth of certain hormones. Trace minerals also ensure the proper development of neurological functions and enzymes throughout the body.  So how can we make sure we can get all 102 trace minerals?  The answer seems to be in Burdock Root which is a root vegetable native to northern Asia and Europe.  But is now grows in the United States.  Traditionally in Asia it was used medicinally as a cleansing agent.

Benefits

Powerhouse of antioxidants

Burdock root has multiple types of powerful antioxidants, including quercetin, luteolin, and phenolic acids.  Antioxidants protect cells in the body from damage due to free radicals. They can help treat and prevent a number of different health conditions.

Antioxidants can also help to reduce inflammation. One study found that burdock root reduced inflammatory markers in the blood of patients with osteoarthritis (3Trusted Source).

Removes toxins from the blood

One of the most common uses has been to purify the blood by removing toxins from the bloodstream. It also promotes increased circulation in the surface of the skin.

May inhibit some types of cancer

Burdock root may also inhibit certain types of cancer. One big reason it shows promise for naturally fighting cancer is the fact that it contains arctigenin.

Studies explain that arctigenin is a lignan found in certain plants of the Asteraceae family, including greater burdock (Arctium lappa). It has been shown to combat cancer cells by selectively stopping the proliferation of cancer cells and inhibiting the cancer cells’ production of particular proteins (NPAT proteins), hence crippling cancer’s ability to reproduce.

Another study found that arctigenin was a cancer-specific phytochemical that killed human lung cancer cells, human liver cancer cells and human stomach cancer cells.

It can help treat skin issues

Burdock contains plant chemicals known as “polyacetylenes” which have anti-fungal and antibiotic qualities. This is especially useful in cases of acne, helping to fight off acne causing bacteria such as streptococcus.

Burdock Root acts on the blood and circulatory system and contains active compounds such as arctiine and lignans which have matrix-stimulating properties, thus promoting supple and younger looking skin. It can also be beneficial for eczema due to its blood purifying activity. As a natural detoxifier, Burdock Root can also help to clear the body of harmful toxins that can damage the skin.

Lymphatic System

The lymphatic system is a network of tissues and organs that help rid the body of toxins, waste and other unwanted materials. The primary function of the lymphatic system is to transport lymph, a fluid containing infection-fighting white blood cells, throughout the body. Burdock Root stimulates the lymphatic drainage.

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Diuretic

Diuretics can help to stimulate the kidneys, allowing urine to be passed more frequently and in greater quantity – this helps to cleanse the kidneys and can prevent water retention. By increasing the rate of urination, Burdock Root can help to remove waste from the blood and body. It is important to note that if you are dehydrated you should postpone consuming Burdock Root until you are fully hydrated.

Burdock Root is also “diaphoretic”, meaning it increases sweating – another important route via which the body eliminates toxins.

Digestive Health

Burdock Root contains inulin, a soluble and prebiotic fibre that helps improve digestion. That makes it an excellent choice for people trying to naturally manage their blood sugar.

Acting as food for healthy gut bacteria, inulin helps regulate inflammation and remove toxins from the body. It also contains mucilage which acts as a protection for the gastric mucosa (the mucous membrane layer of the stomach), helping it to heal – this is especially useful if it has been damaged by acidity or inflammation.

The antioxidants especially help to protect the liver against poisonous substances. The compounds that give it its bitter taste can help stimulate bile production, helping the liver flush away toxins with more speed and ease.

Improves Arthritis

Known for its powerful anti-inflammatory abilities. A study published in the International Journal of Rheumatic Diseases relayed that burdock root tea improved inflammatory status and oxidative stress in patients with knee osteoarthritis, also known as degenerative joint disease.

Helps Treat an Enlarged Spleen

Studies indicate that the spleen is a vital “guardian” organ that we rely on to keep the body free from infections, viruses and all kinds of dangerous pathogens.

An enlarged spleen is a clear warning sign that the immune system is fighting hard to remove threats from the body but failing to do so because it can’t keep up with high demand.

Your spleen is in constant contact with your blood, so as burdock root cleanses your blood, it also cleanses and protects the spleen. It can help the spleen because it improves blood quality as well as liver health, circulation and fights inflammation.

Cautions

Burdock is considered to be safe, however it should only be obtained from reputable sources and should never be collected in the wild. Burdock resembles plants in the same family as belladonna nightshade, which are highly toxic. They often grow together.  There is a risk that burdock preparations may be contaminated with these potentially dangerous herbs. For this reason, you should always purchase burdock root products from established and well-respected companies.

Burdock root is considered safe when consumed as a food, which is done regularly in Asian countries. However, pregnant and nursing women should avoid burdock root, as it may cause damage to the fetus.

If you’re dehydrated, you should not take burdock because the herb’s diuretic effects could make dehydration worse.

If you’re sensitive to the Asteraceae/Compositae plant families, which include ragweed, chrysanthemums, marigolds and daisies, studies reveal that you could possibly experience an allergic reaction to using burdock internally or externally, including dermatitis.

There are no known scientific reports of interactions between burdock and conventional medications. However, you should talk to your doctor before taking burdock if you take diuretics (burdock could make the effect of water pills stronger), diabetes medications (burdock might lower blood sugar, causing hypoglycemia) or blood-thinning medications (burdock can slow blood clotting and, when taken with blood-thinning medications, may increase the risk of bruising and bleeding).

If you’re going to undergo any type of surgery, stop taking burdock root at least two weeks before your surgery date. Burdock might increase the risk of bleeding during and after surgery.

There are no known scientific reports on the pediatric use of burdock, so you should only give burdock to children under the supervision of a doctor.

Typical Use

A typical dosage of Burdock Root Powder is one to two grams of powdered dry root up to three times per day.

Burdock Root can be made into an herbal Tea. Use 1-2 teaspoons per cup of boiling water and steep for 3-10 minutes.

Burdock Root Tincture is traditionally taken 2-3ml, 2-3 times per day or as directed by an Herbal Practitioner.

 

https://www.jdrntruhs.org/article.asp?issn=2277-8632;year=2015;volume=4;issue=2;spage=75;epage=85;aulast=Prashanth

https://www.healthline.com/health/burdock-root#benefits

https://draxe.com/nutrition/burdock-root/

https://www.indigo-herbs.co.uk/natural-health-guide/benefits/burdock-root

 

Iodine: The # 1 Element You Can’t Live Without

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iodine, iodine deficiency, iodine supplement, povidone iodine

Iodine was discovered in 1812 by a chemist and is an element on the periodic table. It is predominantly found in ocean plants, soil and ocean life.  Historically, as we moved further and further away from the ocean iodine become more and more depleted in our food and soil.  As a result, people started to develop goiters.  So, iodine was then incorporated into table salt because everyone used salt in their diet, and it was likely an easy way to incorporate it into a typical diet.

Benefits

Did you know that iodine is essential to all vertebrates to survive?  We need iodine for many functions in our body.

The thyroid is considered the master gland and iodine is involved in making thyroid hormone. But every gland in our body concentrates iodine.  Every cell in our body had a sodium-iodine symporter on the cell membrane and essentially this allows the cell to excrete sodium and take in iodine.

84 different tissues in our body need iodine.  That’s why in childhood development iodine is especially critical.  If the mother is deficient while pregnant then the child could end up with a smaller brain, lower mental capacity or lower IQ. It’s been shown that as much as 10-15 IQ points could be lost if the mom is iodine deficient.

Many iodine receptors are found in the female reproductive organs, breasts, eyes, salivary glands, cervix, ovaries and arteries.  When a woman has fibrocystic breasts, ovarian cysts or uterine cysts, iodine supplementation has shown to decrease the cysts.

Iodine regulates excessive estrogen which is linked to cancer and therefore iodine protects against cancer. It also detoxifies mercury, lead, fluoride and bromide.  Interestingly, bromide is found in flour and grain products.

Iodine has an affinity to naturally kill viruses.  In the medical industry it is classified as a world class disinfectant.  It comes from nature and it’s pure.  Iodine deactivates viruses and kills bacteria but keeps them intact so that our immune system can recognize it and make antibodies.

What else iodine beneficial for?

  • Reduces the size of skin tags and warts,
  • Breaks down connective tissue and scars such as in dupuytren’s contracture, also known as trigger finger.
  • Can help diminish keloid scars.
  • Lessens depression- it is unknown why
  • Shrink stones in parotid glands
  • Hot flash reductions and decreases heavy menstrual cycles
  • Cystic acne reduction- related to too much estrogen

Iodine Deficiency

There are several reasons for an iodine deficiency the main one being diet.  As previously stated, as we moved further away from the coastline our food and soil became depleted of iodine.  But taking birth control pills and pregnancy can also deplete iodine because both cause a spike in estrogen and too much estrogen depletes it. Radiation, smoking and alcohol also can deplete iodine.  Fatigue and trouble losing weight have also been associated with low levels.

 

iodine, iodine deficiency, iodine supplement, povidone iodine

How much do we need?

An easy way to test your own iodine levels is to get some iodine at the pharmacy and use a cotton swab to dab some on the inside of your forearm or inner thigh creating about a 2-inch diameter circle.  If the iodine disappears within an hour, then likely you are deficient because the skin has absorbed it all.  A more definitive way to find out is to do a urine test.  So how much do we need?  Well, the RDA is 150 micrograms or 1000th of a milligram. But pregnant women need more so the RDA for them is 220mcg/day.  Breastfeeding women need 290mcg/day.  This RDA is just enough for your thyroid to not make a goiter.  So, we likely need more then what is recommended.

If we consider that Japan has low rates of prostate and breast cancer and are consuming 100 times the RDA then it’s safe to assume that we can take in more iodine.  Dr. Ken D Berry recommends 1-3 milligrams/ day. And if you have normal kidney function then any excess iodine will be excreted.

As we said initially, those that lived near the ocean had an advantage because their diet and soil were rich in iodine.  We also know that Japan’s diet is rich in iodine, and they have a low prevalence of prostate and breast cancer, so it makes sense to source foods rich in iodine like sea kelp, sea fish.

Types of Iodine

Terry Mullins of Terragenx explains the different types available.  I recommend watching his video because he explains in great detail the history, development and characteristics of each type of iodine.  But for the purpose of this article, I will give a very brief explanation.  Lugol’s iodine was created in 1825 and is a solution of iodine and potassium iodide to stabilize the solution.  It’s not very good to drink and tastes terrible.  Also, too much of it can harm you.

Nascent iodine was founded in the 1930’s.  The thyroid produces nascent iodine and it’s no where to be found in nature other then our thyroid.  So, if you take it and goes to thyroid, the nascent iodide is already produced by the thyroid so then the major functions of your thyroid is going to get bypassed.  The thyroid is designed to take iodide out of your bloodstream, not have it be bypassed by an artificial product called nascent.  So, your thyroid won’t function properly.

Infinite iodine is the first pure iodine technology because it only contains pure iodine and water. And it only requires micro-dosing at 150 mcg’s/day.

As always, we recommend talking with your healthcare practitioner first to evaluate if you think you need an iodine supplement and do your research so you can ask the right questions and get the best advice possible for you.

 

https://www.facebook.com/watch/?v=2642673256025525

https://www.youtube.com/watch?v=ZMaqumn5Lcc

 

 

Staying Healthy For Online Gaming

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Online gaming was already a wildly popular activity before COVID-19. But since the onset of COVID, more people have had a chance to discover it as a hobby –– spending time on battle royales, playing virtual soccer matches, talking with friends in digital poker rooms, and doing so much more.

All of these games provide excellent ways to socialize without any risks to your health, or at least that would be the idea. The truth, though –– as many newcomers to online gaming are undoubtedly discovering –– is that a busy gaming schedule can lead to bad schedules and unhealthy habits. For that reason, we wanted to write up some tips for how to stay healthy for gaming, and for your general benefit as you get more into the hobby.

Eating Right

Playing online games is something we do to reduce our stress and relax. However, as with many leisure activities, game sessions tend to be accompanied by snacks and drinks (often with high levels of salt and sugar respectively). Having said that, there are foods that can improve your performance if included in your diet. Dates, for example, seem to be associated with improved learning abilities, while food rich in omega-3 like salmon can help reduce anxiety. Eating healthy food like these can help you focus better and enjoy more precise responses, whether you’re playing a high-stakes poker tournament, or an intense round in a first-person shooter. Plus, you might just manage to fill yourself up without turning to that tempting bag of chips….

Going for a Walk

When people think about exercising to stay healthy, they tend to imagine someone participating in a marathon, or going to the gym several days a week. But something as simple as going for a short walk every day can do wonders for your health. Experts recommend starting slow and increasing the length of your walks progressively. The trick is to do something intense enough to feel the benefits, but also light enough to keep your energy levels high and your mind motivated. If you manage to make a routine of this, you’ll offset that sedentary time spent gaming, and enjoy greater energy while you play.

Getting Enough Sleep

Many of us can only start relaxing at night, due to work, family obligations, and so on. As a result, it can be tempting to stay up late enjoying a bit of recreation, playing video games and getting that much-needed “me time” –– but reducing our sleeping hours. It’s understandable, but the extra sleep is better in the long run. Indeed, getting more rest is actually a particularly common recommendation in line with poker tips for serious players, who are sometimes inclined to spend long hours at the online tables without getting enough sleep. Undoubtedly, the same can be said of other gamers as ell. But by making a point of cutting yourself off and sleeping when you have the chance to, you’ll quickly find that you’re better able to stay sharp for the next day’s tournament or gaming session.

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Buying a Proper Chair

Neck and back pain are also extremely common problems among gamers. This clearly isn’t a coincidence, considering the hours gamers of all kinds spend at computer desks or hunched over mobile phones. However, these issues can also be largely prevented by working out the necessary support for your back and neck. Finding a chair that allows you to adjust height, armrest position, and headrest angle will make it easier to keep your feet flat on the floor, and overall maintain a healthy posture –– reducing the chances of developing these bothersome, nagging issues.

Stretching Between Games

One of the main reasons we enjoy playing online games is how much more intense and exciting it is to play against other people, rather than just a given game’s AI. However, the more thrilling a match is, the more tense you tend to get! Therefore, it’s important to take a break between contests to stretch. There are plenty of guides online explaining how to do this safely and effectively; it only takes a few minutes to stretch, and it’s a very effective way to relax muscles, get your blood circulating, and help you release stress and clear your mind. You’ll feel better physically, and you’ll be alert and ready or the next game.

Playing online games can be an excellent way to have fun and reconnect with friends. But it’s commonly associated with sedentary lifestyles, bad eating habits, muscle stiffness, and back and neck pain. Having said that, by following these simple steps you might be able to prevent these problems, stay healthy, and even improve your online performance.

A Deep Dive Into Cold Water Therapy

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cold water therapy, cold water therapy benefits, circulating cold water therapy system, cold water immersion therapy

Cold water therapy is the practice of exposing oneself to very cold or icy water for therapeutic benefit.  It’s become a recent hot trend – no pun intended.  But it’s has been around for a very long time.  In fact, it is said that Hippocrates recorded his experiences in 370 BC.

We know that when we sustain an injury like a sprained ankle the first thing we do is put an ice pack on it to reduce the swelling.  So, we know that it has an anti-inflammatory affect, which could be extrapolated to broader inflammatory conditions, but there seems to be many more benefits.

The physiological effect of cold water therapy is said to be facilitated by the Vagus nerve and adaptation of hormones (Jungmann et al., 2018; Lange et al., 2008; Metzger et al., 2000; Polizzi, 2019).

Benefits of Cold Water Therapy

  • Boosts the immune system – exposing the body to cold water might allow the body to become more resilient to stressors.  In reading about cold water therapy, one of the studies cited was a 2019 proof of concept trial. A group of researchers from the Netherlands found that combining cold exposure and breathing exercises elicited an enhanced immune response from study participants. With the stimulation of the Vagus nerve, the inflammatory responses in the body are reduced so it stimulates the body to heal and boosts the body’s immune response to fight off disease and infection.  “This beneficial response may be what reduces symptoms and inflammatory markers present in blood from autoimmune disorders such as rheumatoid arthritis and fibromyalgia.”
  • Recovering from exercise – a group of researchers in Hong Kong found that cold water immersion after frequent exercise led to decreased pain and inflammation for up to 24 hours after the workout.
  • Improves metabolic function – there’s some research that suggests that cold exposure can actually increase your metabolic output.  Cold therapy is said to stimulate the growth of brown fat and decrease white fat.  Brown fat increases energy burning which can contribute to weight loss.
  • Mental Wellness – immersing yourself in ice water takes a lot of courage so the act alone requires focus, dedication and commitment, a lot like meditation. And by now, we should all know the benefits of meditation. Studies indicate that cold therapy reduces depression, anxiety, and stress as well as improving mood and general brain function.  During exposure to cold the brain releases norepinephrine, which is shown to reduce depression and anxiety. Also, heart rate and heart rate variability decrease while the body is exposed to cold which is linked to reductions in stress. Mood and brain function improve through stimulation of the parasympathetic nervous system.   (Galliera et al., 2013; Hayashi et al., 1997; Jungmann et al., 2018; Kinoshita et al., 2006; Lange et al., 2008; Metzger et al., 2000; Misiak & Kiejna, 2012; Polizzi, 2019; Rymaszewska et al., 2020).  Wim Hof, known for his breathing and cold water exposure methods,  was put in a special temperature-controlled suit and placed in both an fMRI and a PET scanner. Results showed activation of areas in the brain associated with pain suppression, self-reflection and well-being, in particular the periaqueductal gray area (PAG).  This may have implications for “lifestyle interventions that might ameliorate multiple clinical syndromes.” (2018, Muzik et. al.).

Check out this video from wimhofmethod.com https://youtu.be/YficBlvPwWQ

cold water therapy, cold water therapy benefits, circulating cold water therapy system, cold water immersion therapyTypes of Cold Water Therapy

  • Cold Showers – A quick and simple way to expose yourself to cold water, taking a cold shower may offer some benefits. However, your average shower can’t produce water that’s as cold as an ice bath.  But it’s a good way to start and work up to conditioning yourself to taking the next step.
  • Cold Water Immersion – Cold water immersion can take many forms. But, the basic practice involves sitting in a tub or container of cold water (usually under 50ºF/10ºC) for 5 minutes or less.
  • Ice Baths – Ice baths are a type of cold water therapy that involves immersing oneself in a container icy water for a short period of time. Ice baths usually involve very cold temperatures that can take a while to get used to.
  • Cryotherapy – Cryotherapy is a relatively new type of cold therapy. It involves exposing oneself to extreme cold for very brief periods of time as a way to recover from intense exercise.

Caution

Cold water therapy is not for everyone and people will react differently to it so it is very important to make sure that you consult your healthcare practitioner before attempting it.

https://www.wimhofmethod.com/cold-therapy

icebarrel.com

The Catastrophic Connection Between Parasites and Your Gut

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parasitic infection, parasitic infection symptoms, what is a parasitic infection, parasitic skin infection

After talking to a friend who experiences gut issues on an infrequent but regular basis, the thought of a possible parasitic infection came into the conversation. So I decided to take a deeper look at this and discovered that a parasitic infection could cause a host of random symptoms that mimic other diseases.

What is a Parasite?

Let’s first classify what a parasite is.  A parasite is an organism that lives by feeding off another organism, usually called the host. Parasites can cause harm to the host by feeding on it or consuming some of the host’s food, resulting in a range of unpleasant symptoms and health conditions.

We usually would attribute parasitic infections to under-developed parts of the world due to low or lack of sanitation standards and clean water.  But although developed areas have low rates of parasitic infection, that doesn’t mean they are completely eradicated.

So even if you have clean water and modern sanitation you could still run into these pesky critters.  Parasites can be transmitted through water, dirt, blood (insect bites), undercooked food, even from your pet.

What Do Parasites Do?

Parasites make you feel ill because they release toxins into your bloodstream and can cause symptoms similar to various gut conditions. From sydneygutclinic.com “While some parasites don’t cause noticeable symptoms, some grow, reproduce or invade healthy functioning systems, making their hosts sick, resulting in parasitic infection. For instance, some parasites may consume your food and leave you hungry after meals, resulting in an inability to gain weight. Others may feed off your red blood cells causing anaemia or lay eggs resulting in itching, irritability, and even insomnia.”

Symptoms of Parasitic Infection

Sydneyguthealth.com lists a variety of symptoms from parasitic infections that could easily be misdiagnosed. So I thought it would be important to list these symptoms to educate readers who are struggling with their health and have not yet looked into parasitic infections.

“The signs and symptoms of infections caused by a parasite vary depending on the organism that’s residing in your body. Some of the most common signs of a parasitic infection include:”

  • Stomach cramps and pain
  • Nausea or vomiting
  • Dehydration
  • Weight loss
  • Swollen lymph nodes
  • Digestive problems including unexplained constipation, diarrhoea or persistent gas
  • Skin issues such as rashes, eczema, hives, and itching
  • Continuous muscle and joint pain
  • Fatigue, even when you get enough sleep
  • Depression or feeling of apathetic
  • Never feeling full, even after a big meal
  • Constant hunger, even when you’re eating enough
  • Iron deficiency/anaemia
  • Grinding your teeth during sleep
  • Unexplained feelings of anxiety
  • Recurrent yeast infections
  • Itching of the anus or vagina
  • Itching, redness, irritation, and an unusual discharge from the genital area
  • Trouble falling asleep or waking up multiple times during the night

Symptoms such as sleeping irregularities, skin irritation, mood changes, and muscle pain can all be caused by the toxins released by the parasites into your bloodstream. These toxins could even cause anxiety, which tends to manifest itself in irregular sleeping patterns or teeth grinding. You may also experience mood swings or skin irritation when these toxins interact with the neurotransmitters or blood cells in your body.

Paleoleap.com says “There’s some evidence that apparently unrelated diseases like fibromyalgia or chronic fatigue syndrome might have a link to parasitic infections. This study found that people with inflammatory bowel diseases (especially ulcerative colitis and Crohn’s disease) were more likely to be infected with a certain type of parasite (blastocystis, a protozoan infection) than healthy controls.”

They also note that “gastrointestinal parasites are very tricky to deal with because they can be completely asymptomatic for years before flaring up. Sometimes, they can also cause intermittent symptoms that disappear and come back again and again. This paper, for example, describes how infection with the common parasite giardia often causes long-term symptoms that never seem to go away for good.”

As with anything to do with your health, it is always important to consult a healthcare practitioner.  When it comes your gut, having tests done by a gastroenterologist will determine whether or not you have a parasitic infection.  A proper diet that is rich in probiotics or probiotic supplements and digestive enzymes is a good idea.  Reducing or eliminating sugar is always a good choice regardless of the illness you may be experiencing.

https://sydneygutclinic.com/the-main-symptoms-of-parasitic-infection/

https://paleoleap.com/persistent-gut-problems-sure-isnt-parasite/

5 Important Reasons To Use Hydroxyapatite Toothpaste

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hydroxyapatite, hydroxyapatite toothpaste, calcium hydroxyapatite, nano hydroxyapatite

Hydroxyapatite in its natural form, is a type of calcium. Pure hydroxyapatite is white in color. It makes up most of the human bone structure and is a major component of teeth.  This form of calcium is what give bones and teeth their rigidity.

Uses for Hydroxyapatite

Research in non-medical uses include air filtration to remove carbon dioxide and a filter to remove fluoride from saturated soil. But where hydroxyapatite has really grown in popularity is in its medical uses.

A form of hydroxyapatite called nano hydroxyapatite is commonly used in joint replacement and dental surgeries because it encourages new bone growth and the body is less likely to reject implants.  It also helps to anchor new implants more effectively.

Calcium supplements of hydroxyapatite have shown early promise for maintaining bone health better than calcium carbonate supplements, although more research in this area is needed.

Hydroxyapatite toothpaste

Tooth enamel is almost all hydroxyapatite. So, using it for oral care makes sense.  More importantly it is nontoxic! A study comparing fluoride toothpaste to hydroxyapatite toothpaste showed an equal outcome of re-mineralizing and preventing demineralization.  So why not go with the nontoxic hydroxyapatite that your teeth are made of anyway?

Regular use of hydroxyapatite toothpaste can help healthy teeth stay healthy and avoid becoming demineralized in the first place.

Not only does it help to re-mineralize damaged teeth but it can also help to minimize the bacteria involved in the formation of cavities. Using hydroxyapatite toothpaste helps protect your teeth from acid produced by bacteria without adversely affecting your oral microbiome.

Typical toothpastes on the market contain fluoride which is bactericidal.  This means that it kills all bacteria in the mouth.  But the mouth, much like our gut has a microbiome that is naturally there to keep our mouths healthy.  Additives like chlorhexidine, triclosan, or alcohol may temporarily reduce bacterial overgrowth issues, but they can lead to other health problems over time.

hydroxyapatite, hydroxyapatite toothpaste, calcium hydroxyapatite, nano hydroxyapatite

Helps With Dental Implants/Fillings

In an article on Carifree.com the author states “Dental implants that are coated in nano hydroxyapatite encourage bone growth and implant more effectively than non-coated implants. It can be added to dental filling agents used to repair serious cavities. It also has been shown to reduce or eliminate tooth sensitivity after whitening. It also can improve outcomes with dental implants much like it can with bone implants in the rest of the body. It has become an important tool in the periodontal and oral surgery specialties.”

Whitens Teeth

One of the benefits of using hydroxyapatite toothpaste is an increased whitening effect.

It Is Resistant to Acidic PH

The pH of the mouth should always be slightly alkaline to prevent inflammation and oral disease. Hydroxyapatite toothpaste helps teeth become more resistant to acidic pH in the mouth, which would otherwise break down enamel faster.

It May Improve Gum Health

Using HAp toothpaste may help improve and strengthen gum and dental health in patients with gum disease. Improvements include dental plaque control, pocket depth, and bleeding gums.

The best way to use hydroxyapatite toothpaste is to leave it on your teeth after brushing, in other words, no rinsing

https://www.nature.com/articles/s41405-019-0026-8

https://carifree.com/blog/common-uses-of-hydroxyapatite-and-how-it-can-affect-your-teeth/

https://www.mewmouth.com/blog/hydroxyapatite-toothpaste/

https:/askthedentist.com/hydroxyapatite-toothpaste/

 

Breathe In A Better Life, Literally

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holotropic breathwork, breathwork breathwork training, breathwork techniques

By now, I’m sure most of us have heard that breathwork – the art of controlling your breath or focusing on your breath is good for us.  But even though I knew that I wanted to know why because when we understand the why behind something, it makes it easier to incorporate into our lives.

What is Breathwork?

Breathwork is a general term for any type of focused, intentional breathing exercises.  This meditational practice works to promote spiritual, mental and physical well-being.

Types of Breathwork

It appears there are many types of breathwork.  We’ll take a look at a few, but there are many others that are worth taking a look at.

  • Shamanic Breathwork – a form of rhythmical breathing that begins with smudging, chanting and setting an intention. Participants breathe to the rhythm of drum and will connect to their inner healer (Shaman).  The intention is to reach a state of consciousness beyond just your mind so that you can not only heal but empower yourself.
  • Wim Hof – Wim Hof developed breathing exercises to maximize oxygen levels which in turn benefit the body’s functions at the molecular level both chemically and physiologically. The exercise starts with a series of deep breaths in and out followed by a breath hold and then a recovery breath. This is repeated a number of times.
  • Pranayama – One of the oldest forms of breathwork, dating back at least 5000 years. According to artofliving.org, Prana’ refers to the universal life force and ‘ayama’ means to regulate or lengthen. These ancient yogic seers observed the power of the breath to increase one’s prana and developed special breathing techniques to increase life energy, maintain health and create a calm, clear state of mind that is conducive for meditation. Pranayama is not just breath control as commonly perceived, but it is the control of prana through the breath. These techniques involve breathing through the nostrils in a specific pattern of inhalation, breath retention, exhalation. Some common yoga breathing exercises include Ujjayi breathing, Bhastrika pranayama, Bhramari pranayama, and Nadi Shodhan pranayama (alternate nostril breathing)

Benefits of Breathwork

So why is it that breathing exercises are so beneficial?   Breathing is part of the autonomic nervous system.  This system is what controls involuntary activities –  the pumping of the hear, digestion etc.  There are two parts to the autonomic nervous system – Sympathetic and Parasympathetic.  The sympathetic nervous system is our “flight or fight” responses.  The parasympathetic is what controls the “rest and relax” responses. The parasympathetic side decreases alertness, blood pressure, and heart rate, and helps with calmness, relaxation, and digestion. Breathing is unique in that it is part of the autonomic nervous system, but we can control it as well.  And by controlling our breathing we allow the parasympathetic side to take take the wheel so to speak. By doing so it can positively influence our physical, mental, emotional, and spiritual well-being.  Studies show that controlled breathing i.e breathwork can help with stress, anxiety, sleep disturbances, ADD, PTSD, low energy, cardiovascular problems.

When we talk about the parasympathetic nervous system it’s important to include the Vagus nerve because it is an instrumental part of why breathwork has the affects that it does.  Breathwork stimulates the Vagus nerve.

holotropic breathwork, breathwork breathwork training, breathwork techniques

What is the Vagus Nerve?

This cranial nerve originates in the brainstem and travels through the neck into the abdomen.  It carries signals back and forth from the brain to the digestive system and other organs.  So, by controlled breathing, particularly extending the exhale, we stimulate the vagus nerve.  The vagus nerve stimulates the parasympathetic nervous system (rest and relax)

The vagus nerve effects:

  • Communication between the brain and the gut:  It delivers information from the gut to the brain.  And we know how closely our gut health is linked to our immune health
  • Relaxation with deep breathing: It communicates with the diaphragm. With deep breaths, a person feels more relaxed.
  • Decreasing inflammation: It sends an anti-inflammatory signal to other parts of the body.
  • Lowering the heart rate and blood pressure: If the vagus nerve is overactive, it can lead to the heart being unable to pump enough blood around the body. In some cases, excessive vagus nerve activity can cause loss of consciousness and organ damage.
  • Fear management: It nerve sends information from the gut to the brain, which is linked to dealing with stress, anxiety and fear – hence the saying, “gut feeling.” These signals help a person to recover from stressful and scary situations.

In an article from Medical News Today,  they write “With the Vagus nerve having pathways to almost every organ in the body, researchers are looking to see if stimulation can help other conditions. “These conditions include:

  • rheumatoid arthritis inflammation
  • heart failure
  • inflammation from diabetes mellitus
  • intractable hiccups
  • abnormal heart rhythm
  • inflammation from Crohn’s disease

In the case of rheumatoid arthritis, which affects 1.3 million adults in the U.S., a study in 2016 showed that vagus nerve stimulation could help reduce symptoms. Individuals who had failed to respond to other treatment reported significant improvements, while no serious adverse side effects were noted.

This was considered a real breakthrough in how vagus nerve stimulation might not only treat rheumatoid arthritis but other inflammatory diseases, such as Crohn’s, Parkinson’s, and Alzheimer’s”.

 

Cautions

Advice from lonerwolf.com  gives great general advice:

“Breathwork, for some people, particularly those with pre-existing heart problems, can be dangerous. It’s best to speak to a qualified medical practitioner before attempting any form of breathwork, particularly if your health is fragile.

Pregnant women should also seek professional advice first. Furthermore, some forms of breathwork are best practiced with a qualified practitioner.

Above all, if you feel intense discomfort or feelings of unsafety during this practice (either by yourself or with another person), stop immediately. The beauty of breathwork is that you can stop at any time, and indeed you should stop if at any point it becomes too much for you.”

https://lonerwolf.com/breathwork/

https://ideapod.com/shamanic-breathwork

https://www.artofliving.org/us-en/blog/pranayama-yoga-breathing-techniques#What%20is%20pranayama

https://www.artofliving.org/us-en/research-sudarshan-kriya

https://www.wimhofmethod.com/

https://chopra.com/tags/breathwork

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5455070/

https://www.sciencedirect.com/science/article/abs/pii/S0193953X13000026

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6189422/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6137615/

https://www.medicalnewstoday.com/articles/318128#Further-research-and-considerations

 

 

 

Viruses Aren’t the Bad Guys and Here’s Why

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In these last 2 years the world’s focus has been on health and not necessarily in a positive light.  Our focus has been on the dangers of viruses, sterilization, wearing masks, isolation and social distancing.  However, I think it’s an important time to talk about the Virome and why it is essential.

What is the Virome?

You might be wondering what a Virome is? Well, just as we have a microbiome made up of trillions of bacteria hanging out within us, so too, do we have viruses.  In fact, the Virome is not only within us but it is also part of our air, water and soil, about 1030 .  , that’s 10 million times more viruses in the air, water, and soil then there are stars in the universe.

What are Viruses?

Viruses are not living organisms, it is a small collection of genetic code, either DNA or RNA, surrounded by a protein coat. They are secreted from bacteria, fungus, plants, and humans.

The History of Viruses

Viruses helped shape our evolution and make us who we are. The placenta’s formation, for example, is reliant upon a retrovirus gene insert that happened in mammals millions of years ago. We would not have emergence of mammals and mammalian birth without the genomic insert of a retrovirus.  We wouldn’t have a stem cells and their function without a viral insert.

Why Do We Need Them?

More then %50 of the genome that makes up humans and other living organisms are made up of viral inserts into our genome.  So, viruses are a part of our make up, they don’t attack us, they don’t take over our genome.  They are available for genomic updates.  Not every virus that comes into our system is going to be taken up by our genome.  Only a small fraction become part our human genome.  So, there is a constant adaptation of the body to the virome and they become essential to our functions.

The body has been in a state of balance with viruses since the beginning of humankind.  In a newborn- 7 days old, there are 108  viruses in every gram of stool.  This is before the child has its own innate immune system.

Benefits 

In an article from BBC.com the author states that the vast majority of viruses are not pathogenic to humans, and many play integral roles in propping up ecosystems. Others maintain the health of individual organisms – everything from fungi and plants to insects and humans. “We live in a balance, in a perfect equilibrium”, and viruses are a part of that, says Susana Lopez Charretón, a virologist at the National Autonomous University of Mexico. “I think we’d be done without viruses.”

Ecosystems:  viruses keep the delicate balance of life in check in the world’s oceans and other ecosystems.  They regulate bacterial populations. If this delicate balance were disrupted some bacterial populations would disappear while others would proliferate.  When viruses are part of the cycle of balancing life it allows the oxygen-producing plankton to undergo high rates of photosynthesis which sustains life on Earth.

“If we don’t have death, then we have no life, because life is completely dependent on recycling of materials,” says Curtis Suttle, an environmental virologist at the University of British Columbia.

china virus, stomach virus, virus, wuhan virus

Protective to humans: Stated in the article Why the World Needs Viruses to Function on BBC.com…”GB virus C, a common blood-born human virus that is a non-pathogenic distant relative of West Nile virus and dengue fever, is linked to delayed progression to Aids in HIV-positive people. Scientists also found that GB virus C seems to make people infected with Ebola less likely to die.

Likewise, herpes makes mice less susceptible to certain bacterial infections, including the bubonic plague and listeria (a common type of food poisoning). Infecting people with herpesvirus, bubonic plague and listeria to replicate the mouse experiment would be unethical, but the study’s authors suspect that their findings in rodents likely apply to humans”.

These few examples are reminders to us that viruses are not always the bad guy.  In fact, for the most part viruses play and have played an essential role to evolution of humankind and in the delicate balance of earth’s ecosystems.  We mustn’t forget the innate intelligence of nature that has been choreographing this delicate balance of living things for millions of years.

 

https://www.amnh.org/explore/viruses-vaccines-pandemic-science/virus-virome

https://zachbushmd.com/knowledge-virome/

https://www.sciencedaily.com/releases/2015/04/150430170750.htm#:~:text=Summary%3A,current%20literature%20on%20beneficial%20viruses.

http://www.eebweb.arizona.edu/faculty/saleska/SWES.410.510/Readings/Suttle2005-NatureVirusReview.pdf

https://www.bbc.com/future/article/20200617-what-if-all-viruses-disappeared