Nutrition

Slow Metabolism? Let’s Kick It Into High Gear!

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There are a variety of reasons why your metabolism is slow but we’ve rounded up the most common reasons some of which you may already know about but there are some that you have probably not taken into consideration and might help you or someone you know on their journey to weight loss and better health.

Age Slows Metabolism

As we age there is a decrease in growth hormone. But there are things that you can do to increase this hormone. One of the most powerful things is fasting and when fast you have the potential to increase growth hormone by 2000%. The second most powerful thing that can increase growth hormone is exercise. But it has to be intense, as in short bursts of high intensity with lots of rest like high intensity interval training.

Menopause

If you’re female and you’re over age 50, the body goes through changes and the ovaries go into retirement. The adrenal glands act as a backup and what happens is you get a spike in cortisol. Many women going through menopause experience many negative effects because of this elevated level of cortisol. So, it’s very important to take care of the adrenals right before you go through menopause and also during and after.

History of Pregnancies

Going through a pregnancy not only creates a lot of trauma on a female body but it raises estrogen and estrogen causes the production of fat. If you want to help regulate estrogen, you want to consume things like cruciferous vegetables. You also want to avoid things that increase estrogen like dairy, flax seeds, and soy because they can increase estrogen.

History of Dieting

If you have a history of dieting it is harder to lose weight down the road because there is an adaptation by the body to slow down metabolism. So, dieting incorrectly, especially when you’re cutting calories and you’re keeping your carbs high is not beneficial.  Keeping your calories filled with nutrients and just eating less frequently such as in intermittent fasting, not cutting calories is the best approach. A low-fat diet is not beneficial because you need that fat to support the endocrine system.

History of High Carb Diets

High carb diets generate insulin resistance which will result in a high level of insulin.  A high insulin level will completely block your ability to lose weight.

Chronic stress

Chronic stress is equivalent to consuming sugar because it turns things in your body to glucose.

 

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Hypothyroidism

90% of hypothyroidism is Hashimoto’s disease which is more closely related to the immune system.  It’s not really a thyroid problem its an immune system issue usually caused by some issues in the gut.  So, if you have Hashimoto’s, you should definitely be on a probiotic, selenium which is a powerful antioxidant and vitamin D to decrease inflammation. The other versions of hypothyroidism involve having a problem with too much estrogen because as you increase estrogen the thyroid shuts down. Also 80% of the thyroid hormone T4 gets converted to T3 the active form through the liver with the help of bile. So, if you don’t have a gallbladder or if you have a fatty liver where you’re not making enough bile you need to start taking bile salts that will help you convert T4 to T3.

Fatty liver

We just mentioned that the liver helps convert T4 to T3, but a fatty liver can definitely slow down the ability to lose weight.  If the liver is fatty, you’re not going to have the ability to regulate certain levels of cortisol, estrogen, insulin and growth hormones.  Choline is recommended as well as doing a healthy keto plan and doing fasting because this can reverse fatty liver.

Obesity

One of the problems with obesity is that the more fat you have the more estrogen you’re going to make and as mentioned before, estrogen can make it difficult to lose weight.  So, overtime as you lose more fat it will be easier to lose weight because you don’t have that estrogen that’s countering your ability to lose weight. One thing to remember is that here are three hormones- cortisol estrogen and insulin that could block the seven fat burning hormones.

Snacking

Frequent eating is the biggest killer to your metabolism because every time you eat you stimulate insulin.

Regular consumption of alcohol

When you consume a little wine here in there unfortunately that wine not only has carbohydrates, but it can really block the liver’s ability to help you tap into burning fat and developing ketones. So, let’s say you have a glass of wine tonight, you won’t burn fat for 48 hours.  If you drink more wine, it could go up to 72 hours. If you’re doing this every other day or every third day, it could be the reason why you’re not losing weight.

Early childhood infections

This relates to people who said they were always overweight. If you ask them “what about when you’re two years old?” they might say “I was skinny”.  Then the question is “at what age did you start gaining weight?”  Many times, the answer includes after an early childhood infection such as a sinus infection, asthma or some type of problem that involves taking a drug- antibiotics, inhalers or some type of medication that somehow influenced your metabolism. So, it’s interesting to note that an alteration in metabolism very early on has some connections with early weight gain.

Medications

A lot of people are on medications, and this is not a suggestion to go off medications but perhaps you want to have a discussion with your doctor to come up with a solution so the dependency on medication lessened.  Prednisone, steroids, anti-anxiety, anti-depressive medication and antibiotics all will increase weight and can slow your metabolism down.

The Connection Between Apple Cider Vinegar and Weight Loss

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Apple cider vinegar has many benefits but first, let’s dispel a myth that apple cider vinegar contains a lot of nutrients because it really doesn’t but what it does have is something even more important. In fact, the real benefits of apple cider vinegar works for so many conditions has to do with this one thing it has called acetic acid. The reason it works is because as we age our bodies become alkaline.   Now this might go against what you have heard.  When we talk about pH, we really have to understand that every part of your body has a different pH.  So, if someone says you are too acidic, what pH are they talking about – the urine, the saliva? The real true indicator of pH for a body should be in the blood but it is very difficult to test that because as soon as you take the blood out the body it oxidizes, and it can change the pH right away.  So, to determine pH we must go by symptoms and so if you ever wanted to really know just search all the conditions of acidosis (too acidic) and all the conditions of alkalosis (to alkaline) and you will be able to see which ones you have.  So, what we are looking at is the blood pH and most people have a blood pH which is excessively alkaline.

Benefits of Apple Cider Vinegar

If you can change your pH just slightly it can result in great effects because pH is so important in transporting minerals and allowing enzymes to work to stimulate the thyroid and increase metabolism. The pH of acetic acid is very acidic at 2.5. It is almost like stomach acid pH so it’s really good for the stomach. People use apple cider vinegar for heartburn and acid reflex indigestion because these are conditions where your stomach is too alkaline and the valve at the top of the stomach does not close. And, as you age especially over the age of 50,60 and 70 your pH in your stomach starts to go higher and higher so it becomes more alkaline. Therefore, you need more acid as you age to be able to digest protein and absorb minerals. When your pH is too alkaline you cannot absorb calcium or minerals so what happens, especially with calcium, is that it starts building up in the soft tissues throughout the body. When calcium builds up in soft tissue it results in calcification. What this looks like as you age is stiff joints or arthritis, bursitis, calcification on the eyes that is cataracts, on the nerves, kidney stones, gallstones, and the teeth as tartar. All these issues could come from a pH problem. Alkalinity could also be caused by too much stress because high stress increases cortisol and cortisol makes your body too alkaline.

Another benefit of apple cider vinegar is for the immune system. Most people will take vitamin C for a cold or for virus infection. But it is not the vitamin C necessarily that is creating positive effect what is creating the positive effect is the ascorbic acid in the vitamin C complex.  What most people will see on the store shelves is a not truly a vitamin C complex but instead ascorbic acid and corn starch. You would be much better off taking apple cider vinegar to help your immune system if you get a cold, fever, or viral infection.

A concoction you can try is two teaspoons of ACV, one teaspoon of real lemon juice in water before each meal and along with the many other benefits it may help with weight loss because it stimulates the thyroid. Another recommendation is to make sure you are taking the fat sample vitamins to transport that calcium out like vitamin D and K2.

When not to take ACV

Three main conditions that where you want to avoid adding vinegar to your diet:

  • Ulcers– because you are putting acid into your stomach on an open wound that is going to make things a lot worse. But a good remedy for ulcers is zinc carnosine, you take 50 milligrams three times a day. Try this dosage for a month and then you can reduce it with a blend of all the trace minerals because anytime you take one trace mineral without all the trace minerals you can throw things out of balance. Another thing to help ulcers would be to take chlorophyll mixed with water on an empty stomach.
  • Gastritis– this is a situation where the stomach is inflamed, and you are getting a sour regurgitation of acid that comes up through the esophagus. So, if the stomach is inflamed and you add more acid, it is going to make it worse.  A good remedy for this condition is DGL licorice and probiotics unless you have SIBO (small intestinal bacterial overgrowth. It also would not hurt to take zinc for this condition as well in addition to that marshmallow root.
  • Zollinger Ellison Syndrome- this is a condition in which there is a tumor which is usually in around the pancreas or could be in small intestine that is causing an increased production of gastric acid.

9 Amazing Reasons Why You Need Nutritional Yeast

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Nutritional yeast is a natural source of vitamin B1.  But be aware that when you buy nutritional yeast they will usually fortify it with synthetic vitamins which are sourced from things like coal tar acetate, ammonia, and hydrochloric acid.  But synthetic B1 is not the same as a natural B1. Synthetics are a lot cheaper and natural B1 is a lot more expensive because you have to use more raw material from some natural sources to get a very tiny amount of the vitamin. But it’s totally worth it because the effects that the B vitamins, specifically B1, has on the body are important and widespread especially nowadays as  it relates to stress.

Benefits of Nutritional Yeast

Nutritional Powerhouses

Yeast are vitamin producing machines, they make B vitamins and amino acids. In fact, nutritional yeast is a complete protein. It has all of the essential amino acids and has quite a few trace minerals too like selenium for the conversion from T4 to T3. It also has zinc and copper which is very important in your immune system and in building testosterone. It has chromium which is really good for blood sugars. It is loaded with phosphorus which makes up something called ATP – adenosine triphosphate which is the energy currency of your body. It will give you more energy. It also has beta glucan; you may have heard that when people are talking about oatmeal or consuming Cheerios because these grains are so-called heart healthy. Beta glucan is a type of fiber that can help lower your cholesterol. But what about all the carbohydrates in cereals that’s going to raise insulin and create other issues. Beta glucan can also help with the immune system.

Energy

B1 is the most important water-soluble vitamin, vitamin D is the most important fat-soluble vitamin. B1 is needed in all of your cells in the energy factory of your cells called the mitochondria. When you take oxygen, fuel, and a spark plug you get energy. The spark plug in our body is thiamine (B1), without the spark plug (B1) you cannot generate energy. If you give the body too much fuel, as in a high carb diet, you’re going to flood the “engine”.  So in our bodies if we have too much glucose, as in too many carbohydrates, the requirement for B1 rises dramatically higher and if you’re not consuming B1 you’re going feel tired all the time and that’s called chronic fatigue syndrome. So, one of the big benefits of nutritional yeast is it gives you energy. It’s great for athletes to maintain endurance.

Stress, Anxiety, Panic Attacks

There are other benefits of nutritional yeast but first we need to explain part of the brain called the limbic system. It has different structures in it that do different things related to homeostasis which is the body’s ability to adapt to the environment to maintain a constant state of function internally.  And also, you have the autonomic nervous system that’s working with this system. So, we have both the flight or fight mechanism (sympathetic nervous system), and we have the rest and digest (parasympathetic nervous system).  Sympathetic and parasympathetic – one system is trying to speed everything up and adapt to stress the other system is trying to calm things down to help you digest and help you sleep at night.  Of all the structures in the brain, the limbic system, is the part that needs a tremendous amount of oxygen because there’s a lot of oxidation going on. So, the need for B1 is really high and so that part of the brain is very susceptible to a vitamin B1 deficiency. In one part of that system called the amygdala gives you the emotion of fear. It’s a survival mechanism and so if you are deficient in B1 you’re going to find that you have different states of fear like anxiety, nervousness, and panic.   If you’re sleeping at night and you have nightmares it could mean you’re deficient in Vitamin B1.  Panic attacks could be caused by a severe B1 deficiency.  So taking nutritional yeast can greatly help anxiety and stress and make you feel very calm. It helps to decrease irritability and the sensation of feeling aggravated. If you have a low tolerance to stress, then you may benefit from nutritional yeast. Another symptom of a B1 deficiency that can be improved with nutritional yeast is just general confusion, lack of clarity, or lack of focus.

Better Sleep

If you go to bed at night and you start thinking excessively, the thoughts just keep going and you can’t turn them off, taking nutritional yeast before bed even though it increases energy, won’t keep you up at night. In fact, it will calm down things so you can drift off into a night sleep.

Good for Hair Growth

Nutritional yeast is loaded with the trace minerals and amino acids so it’s really good for your hair. If you’re losing hair nutritional yeast could help you.

POTS (Postural orthostatic tachycardia syndrome)

Nutritional yeast also can help a condition called POTS.  This is the condition where you stand up and you feel dizzy, and you might feel like you want to faint or pass out.  That is part of the autonomic nervous system’s inability to adapt to stress.  Nutritional yeast will support the autonomic nervous system’s ability to cope with physical stress.

Pulse Rate

Another really positive benefit is for your pulse rate. The autonomic nervous system controls a lot of things, but it definitely controls your pulse rate. So if you’re deficient in B1 you might find that your pulse rate goes higher and higher. You might find that you get palpitations.

Breathing

Nutritional yeast can help you with that another thing that is connected with the B1 deficiency and that is your breathing.  Let’s say your breathing is off, which it usually is during a stress event, nutritional yeast can help you with that because anything that is connected to the autonomic nervous system can be improved with vitamin B1.

Satiety

Another interesting thing that a B1 deficiency will manifest as is either excessive hunger or no appetite. A mild B1 deficiency will cause you not to be satisfied after you eat something so you’re going to want to keep eating something and you’re just not going to be satisfied. But a very severe B1 deficiency can cause you to lose your appetite.  It seems the centres in the brain that are satiety centres that help satisfy you are very vulnerable to a B1 deficiency.

Vitamin Overdose and Toxicity

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Scientific studies showed that vitamin and mineral supplementation may be beneficial to a person’s health. However, the harmful effects of vitamins often receive little attention(1).

For example, high doses of vitamin C may put people at risk of developing kidney stones(2). To diagnose the condition and support its treatment, doctors use advanced medical imaging procedures, like computed tomography (CT) or X-ray.

Experts have also noted the importance of looking for non-toxic vitamin alternatives that promote health without any adverse effects. To avoid the harmful effects of vitamins, some people opt for natural solutions to boost the immune system.

Water-Soluble vs. Fat-Soluble Vitamins

Vitamins are divided into two categories: fat-soluble vitamins and water-soluble vitamins(3).

Water-Soluble Vitamins

Water-soluble vitamins are compounds not stored by the human body. These compounds, including vitamins B and C, are excreted through urine(4).

Water-soluble vitamins are less likely to cause side effects even in high doses than fat-soluble compounds.

However, high doses of water-soluble vitamins may still trigger the onset of harmful conditions in the body.

For example, niacin or vitamin B3 may cause liver damage if administered in high doses(5). Additionally, taking high doses of vitamin B6 may lead to potential nerve damage over time(6).

Other water-soluble vitamins include thiamin, riboflavin, and folacin(7).

Fat-Soluble Vitamins

Fat-soluble vitamins are compounds that do not dissolve in water and are stored in the body’s tissues(8). Fat-soluble vitamins include vitamins A, D, and E(9).

Although uncommon, taking these vitamins in high doses may lead to harmful side effects(10).

Side Effects of Vitamin Overdose

Vitamins are generally safe to consume on a daily basis. However, taking high doses of these supplements may trigger adverse side effects.

Although rare, there have been recorded cases of death associated with vitamin toxicity.

Complications arising from vitamin overdose vary depending on the compound administered.

Fat-Soluble Vitamins

Vitamin A

Hypervitaminosis A (vitamin A toxicity) may occur from consuming high amounts of vitamin A supplements.

Data from the Mayo Clinic show that high doses of vitamin A may cause(11):

  • Diarrhea
  • Joint pain
  • Headache
  • Nausea
  • Skin irritation
  • Liver damage
  • Birth defects

Vitamin A overdose may also trigger increased intracranial pressure, coma, and even death(12).

A study on hypervitaminosis A was conducted on a patient with kidney failure.

Results showed that one large dose of more than 200mg of vitamin A, which is over ten times the recommended daily dose, may lead to serious complications. These complications include higher spinal fluid pressure, coma, and fatal organ damage(13).

Vitamin D

Side effects of vitamin D overdose include weight loss, irregular heartbeat, and appetite loss. Vitamin D overdose may also boost blood calcium levels, which may lead to organ damage(14).

Additionally, taking over 50,000 IU of vitamin D daily over long periods may increase calcium levels in the blood. This condition, called hypercalcemia, is potentially fatal(15).

Vitamin E

Excessive vitamin E intake may affect the body’s blood clotting process, cause hemorrhages, and even trigger a hemorrhagic stroke(16).

Water-Soluble Vitamins

Vitamin C or Ascorbic Acid

Adverse effects of vitamin C overdose include migraine headaches, nausea or vomiting, flushing, and dizziness(17).

Vitamin C overdose may also cause tissue damage and fatal heart conditions in patients with hemochromatosis, a disorder caused by iron buildup in the body(18).

Vitamin B3 or Niacin

High niacin doses may cause abdominal pain, high blood pressure, impaired vision, and liver damage. Nicotinic acid, a form of niacin, may cause severe skin flushing, dizziness, and nausea(19).

Vitamin B6 or Pyridoxine

Long-term intake of vitamin B6 in high doses may cause skin lesions, severe neurological impairment, heartburn, sensitivity to light, and nausea(20).

Vitamin B9 or Folate

Overconsumption of folate or folic acid may affect cognitive function, leading to mental decline.

High folate levels may also impair immune system response and hinder the detection of a potentially severe vitamin B12 deficiency(21).

Taking Vitamin and Mineral Supplements Safely

The dosage of vitamin and mineral supplements depends on several factors, including the person’s age, medical conditions, genetic disorders, and diet.

Although most manufacturers provide dosing guidelines for supplements, dosage needs vary from person to person.

It is not recommended to administer more than the tolerable upper intake levels set for vitamin and mineral supplements. Taking high doses may result in adverse effects and, in rare circumstances, even death.

It is important to seek medical advice before consuming vitamin and mineral supplements in high doses.

Doctors and other medical professionals can offer advice about safe and accurate dosing to avoid adverse effects.

References

  1. Wooltorton, E., Too much of a good thing? Toxic effects of vitamin and mineral supplements. Canadian Medical Association Journal, 169(1): 47–48. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC164945/
  2. Massey, L., Safety of vitamin C. The American Journal of Clinical Nutrition.  August 2005, Page 488, https://doi.org/10.1093/ajcn/82.2.488
  3. Albahrani, A. & Greaves, R. (2016). Fat-Soluble Vitamins: Clinical Indications and Current Challenges for Chromatographic Measurement. The Clinical Biochemist Reviews,  37(1): 27–47. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4810759/
  4. National Research Council (US) Committee on Diet and Health. Washington (DC): National Academies Press (US); 1989. https://www.ncbi.nlm.nih.gov/books/NBK218756/
  5. Leung, K., Quezada, M., Chen, Z., Kanel, G., & Kaplowitz, N. (2018). Niacin‐Induced Anicteric Microvesicular Steatotic Acute Liver Failure. Hepatology Communications, 2(11): 1293–1298. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6211325/
  6. Bacharach, R., Lowden, M., & Ahmed, A. (2017). Pyridoxine Toxicity Small Fiber Neuropathy With Dysautonomia: A Case Report. Journal of Clinical Neuromuscular Disease, 19(1):43-46. https://pubmed.ncbi.nlm.nih.gov/28827489/
  7. National Research Council (US) Committee on Diet and Health. Op cit.
  8. Lykstad, J. &  Sharma, S. (2020). StatPearls. https://www.ncbi.nlm.nih.gov/books/NBK538510/
  9. A. Albahrani, et al. Op cit.
  10. Hamishehkar, H., Ranjdoost, F., Asgharian, P., Mahmoodpoor, A., & Sanaie, S. (2016). Vitamins, Are They Safe? Advanced Pharmaceutical Bulletin, 6(4): 467–477. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5241405/
  11. Mayo Clinic. Vitamin A. Retrieved from https://www.mayoclinic.org/drugs-supplements-vitamin-a/art-20365945
  12. National Institutes of Health, Office of Dietary Supplements. Vitamin A. Retrieved from https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/
  13. Hammoud, D., Haddad, B., & Abdallah, J. (2014). Hypercalcaemia Secondary to Hypervitaminosis A in a Patient with Chronic Renal Failure. West Indian Medical Journal, 63(1): 105–108. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4655642/
  14. National Institutes of Health, Office of Dietary Supplements. Vitamin D. Retrieved from https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
  15. Koul, P., Ahmad, S., Ahmad, F., Jan, R., Shah, S., & Khan, U. (2011). Vitamin D Toxicity in Adults: A Case Series from an Area with Endemic Hypovitaminosis D. Oman Medical Journal,  26(3): 201–204. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3191699/
  16. National Institutes of Health, Office of Dietary Supplements. Vitamin E. Retrieved from https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/
  17.  Abdullah, M., Jamil, R., & Attia, F. (2020). StatPearls. Vitamin C (Ascorbic Acid). https://www.ncbi.nlm.nih.gov/books/NBK499877/
  18. Aronow, W. (2018). Management of cardiac hemochromatosis. Archives of Medical Science, 14(3): 560–568. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5949916/
  19. National Institutes of Health, Office of Dietary Supplements. Niacin. Retrieved from https://ods.od.nih.gov/factsheets/Niacin-HealthProfessional/
  20. National Institutes of Health, Office of Dietary Supplements. Vitamin B6. Retrieved from https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/
  21. National Institutes of Health, Office of Dietary Supplements. Folate. Retrieved from https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/

The Hands-Down Best Superfood: Burdock Root, Period

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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

 

5 Ways Alkaline Water Can Boost Your Life

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alkaline water, what is alkaline water, alkaline water benefits, what is the benefits of alkaline water, is alkaline water good for you

We’ve all heard the suggestion to drink 8 glasses of water a day because water is good for you.  To put it simply, our body needs water in order to function properly since 60% of our body is water! As studies suggest, staying hydrated can improve your productivity, mood, memory, energy level, and clarity. So what is the big hype about alkaline water?  The idea that alkaline water is medicinal, curative, and able to bring about optimal health seems to be based on the belief that acidic properties in the body and blood are the cause of ill health and disease and need to be neutralized. Therefore, a more alkaline body will lead to better health.

What is Alkaline water?

Alkaline water has a higher PH level then regular drinking water. The pH level is a scale and the lower the PH the more acidic it is. High concentrations of hydrogen ions yield a low pH (acidic substances), whereas low levels of hydrogen ions result in a high pH (basic substances).

The pH scale ranges from 0 to 14. Anything below 7 (ranging from 0 to 6.9) is acidic, and anything above 7 (ranging from 7.1 to 14) is basic. The blood in your veins is slightly basic (pH = 7.4), whereas soap (pH = 12) and bleach (pH = 13) are highly basic. On the other hand, coffee is slightly acidic (pH = 5) and tomato juice (pH = 4) and lemon juice (pH = 2) are highly acidic.

Alkaline compounds (alkali) are substances, like salts, metals, and minerals, that, when added to water, make it more basic. Water always contains some amount of dissolved solids including minerals like calcium, magnesium, potassium, and sodium, but alkaline water tends to have a higher amount of total dissolved solids, which increases its pH level. Regular drinking water is typically neutral with a pH level of 7 and alkaline water is slightly basic with a pH level of about 8 or 9.

Alkaline water contains four major minerals that contribute to its remarkable health benefits:

  1. Calcium: Important for bone health, as well as heart, muscle, and nerve function.
  2. Magnesium: Helps turn food into energy and is necessary for over 300 biochemical reactions in the body.
  3. Sodium: Regulates blood pressure and volume, and supports nerve/muscle function.
  4. Potassium: A type of electrolyte that is essential for muscle function and promotes healthy digestion.

The claims that Alkaline water is beneficial to one’s health is controversial in that some claims lack proven scientific research.   But those that have been scientifically proven are:

alkaline water, what is alkaline water, alkaline water benefits, what is the benefits of alkaline water, is alkaline water good for you

Improve Bone Health

Some research has been done on the effects of alkaline intake on bones. A study published in the scientific journal Bone found a positive effect on bone resorption with people who consumed alkaline water rich in bicarbonate. Bone resorption is the process where old bone cells are broken down and replaced by new ones. Less bone resorption and more mineral density resulted in better bone strength. The authors of the study concluded that “a bicarbonate- and calcium-rich alkali mineral water decreased bone resorption more than a calcium-rich acidic mineral water.”

Soothe Acid Reflux

A study published in Annals of Otology, Rhinology & Laryngology found that drinking alkaline water at pH 8.8 can help soothe acid reflux because the higher pH level kills pepsin, an enzyme involved in breaking down food proteins and a main cause for acid reflux. Acid reflux is when the contents of the stomach, which are acidic, splash back up the food pipe. Acid reflux that keeps happening for a long time can cause damage and a disease known as gastroesophageal reflux disease, or GERD.

Reduce High Blood Pressure, Blood Sugar, and Cholesterol

In 2016, scientists in Shanghai found that three to six months after drinking alkaline water, people with high blood pressure (hypertension), high blood sugar (diabetes), and high blood lipids (cholesterol) had lower measures in each of these factors. Researchers found that a high-pH electrolyte water reduced the thickness and stickiness of your blood, in 100 adults after exercising. This may help reduce cardiovascular strain due to dehydration.

Enhance Hydration

A 2017 study published in Biology of Sport found that drinking alkaline water shows a positive effect on hydration status after anaerobic exercise with a significant decrease of specific urine gravity. Intake of alkaline water also shows a positive effect on urine pH during the anaerobic test protocol, and much more efficient lactate utilization after the high-intensity interval exercise. In addition to enhanced hydration, efficient lactate utilization results in increased energy, as lactate serves as an energy source in skeletal muscles.

In contrast, subjects who consumed regular drinking water showed no changes over the same period of time. These results indicate that the habitual consumption of alkaline water may be a valuable nutritional vector influencing both acid-base balance and hydration status, as well as energy levels in active healthy adults.

Increase Longevity

A study published in 2016 looked at the effect of consuming alkaline water on 150 mice over a period of three years. Results suggested that those who drank alkaline water had signs of greater longevity, in other words, they aged less and were more likely to live longer. Histological examination of mice kidneys, intestines, hearts, livers, and brains was performed in order to verify the risk of diseases correlated to drinking alkaline water. No significant damage, but aging changes, emerged; organs of alkaline watered animals resulted to be relatively superimposable to controls, shedding a further light on the benefits of alkaline water consumption in humans.

 

https://quenchwater.com/blog/what-is-alkaline-water

https://www.usgs.gov/special-topic/water-science-school/science/ph-and-water?qt-science_center_objects=0#qt-science_center_objects
https://www.sciencebuddies.org/science-fair-projects/references/acids-bases-the-ph-scale
 https://sciencing.com/alkaline-vs-basic-6132782.html
 https://www.merriam-webster.com/dictionary/alkali
 https://www.nof.org/patients/treatment/calciumvitamin-d/
https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
 https://medlineplus.gov/ency/article/002415.htm
https://medlineplus.gov/potassium.html
https://www.sciencedirect.com/science/article/abs/pii/S8756328208007813
 https://www.mybiosource.com/learn/conditions/bone-resorption/
https://journals.sagepub.com/doi/abs/10.1177/000348941212100702
https://gi.org/topics/acid-reflux/
https://www.mayoclinic.org/diseases-conditions/gerd/symptoms-causes/syc-20361940 h
 https://jissn.biomedcentral.com/articles/10.1186/s12970-016-0153-8
 https://www.cvphysiology.com/Hemodynamics/H011
 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5676322/
 https://medlineplus.gov/ency/article/003587.htm
https://www.ncbi.nlm.nih.gov/pubmed/24950803
https://www.nal.usda.gov/sites/default/files/fnic_uploads/energy_full_report.pdf
 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5676322/

 

 

Why Vitamins Are the Secret to Better Health

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vitamins, vitamin shoppe, vitamin D, vitamin B12, vitamin C

We have always been told to take vitamins and minerals but why?  And how do we know what we need? How do we know that we are getting quality products?  Theses are all important questions, and we are going to take a look at these questions and try to answer them.

Why do we need vitamins and minerals?

This is the simple part of the puzzle. We need vitamins and minerals for the health functioning of our mind and body.  Every system of our body: skin, bones, muscles, blood, nerves, brain and so many more requires these raw materials because the body can’t produce sufficient amounts on its own.  So, we get these raw materials from our food.

A healthy balanced diet should supply us with the nutrients our body and mind need.  But there are a few things that could prevent us from getting all the nutrients we need.  Let’s look at a few,

Cooking Methods

Cooking can improve the absorption of some foods while other foods lose their nutrients if they are cooked.  But it also depends on how the food is cooked.  For example, the protein in cooked eggs is 180% more digestible than that of raw eggs.  Nutrients reduced from cooking:

  • water-soluble vitamins: vitamin C and the B vitamins — thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), folic acid (B9), and cobalamin (B12)
  • fat-soluble vitamins: vitamins A, D, E, and K
  • minerals: primarily potassium, magnesium, sodium, and calcium

Boiling, simmering or poaching reduces water-soluble vitamins C and B.  However, if the water is consumed then the vitamins are retained.   Grilling or broiling causes a loss of B vitamins because the nutrient rich juice drips off the meat. Roasting and baking result in less of a loss of vitamin C but because of the high heat and longer cooking times, vitamin B is reduced by %40.  Sautéing and stir-frying improve the absorption of fat-soluble vitamins and some plant compounds, but they decrease the amount of vitamin C in vegetables. Frying makes food taste delicious, and it can provide some benefits when healthy oils are used. It’s best to avoid frying fatty fish and minimize the frying time of other foods. Steaming is one of the best cooking methods for preserving nutrients, including water-soluble vitamins. Here are some cooking tips to maximize nutrient retention cited from healtline.com:

  1. Use as little water as possible when poaching or boiling.
  2. Consume the liquid left in the pan after cooking vegetables.
  3. Add back juices from meat that drip into the pan.
  4. Don’t peel vegetables until after cooking them. Better yet, don’t peel at all to maximize their fiber and nutrient density.
  5. Cook vegetables in smaller amounts of water to reduce the loss of vitamin C and B vitamins.
  6. Try to eat any cooked vegetables within a day or two, as their vitamin C content may continue to decline when the cooked food is exposed to air.
  7. Cut food after — rather than before — cooking, if possible. When food is cooked whole, less of it is exposed to heat and water.
  8. Cook vegetables for only a few minutes whenever possible.
  9. When cooking meat, poultry, and fish, use the shortest cooking time needed for safe consumption.
  10. Don’t use baking soda when cooking vegetables. Although it helps maintain color, vitamin C will be lost in the alkaline environment produced by baking soda.

Can we absorb the nutrients?

There are some conditions or diseases that could cause malabsorption of nutrients.  Here’s what CentreSpringMD had to say “Having a weak gut lining, food allergies, microbiome imbalances such as bacterial overgrowth, damage to the intestines from infection, surgery, pancreatic insufficiency, autoimmune disease–all of these are possible causes that lead to poor nutrient absorption. Pair that with the possibilities of our foods not having optimal nutrient levels due poor soil quality, other environmental factors, and it is not difficult to see how nutrient deficiencies are pervasive in today’s world.

Often people go years with subclinical deficiencies that lead to an array of symptoms. Hair loss, brain fog, chronic fatigue, these are just a few! Prolonged or frequent use of antibiotics can alter the terrain of the gut in a way that leads to nutrient malabsorption.

And of course, our infamous friend named stress is well known to slow digestion and significantly alter the microbiome… thereby negatively impacting digestion and immunity (remember how the gut houses a huge percentage of your immune system?!)”. To ensure your body gets the vitamins it needs, consider scheduling a Vitamin IV in Nashville. These treatments supply vitamins directly to the bloodstream, bypassing the digestive system, so the body can begin using them right away.

 

Growing conditions of our food

According to one article sited “fruits and vegetables grown decades ago were much richer in vitamins and minerals than the varieties most of us get today. The main culprit in this disturbing nutritional trend is soil depletion: Modern intensive agricultural methods have stripped increasing amounts of nutrients from the soil in which the food we eat grows. Sadly, each successive generation of fast-growing, pest-resistant carrot is truly less good for you than the one before.” And according to several studies this decline in nutrients is measurable

What can be done? The key to healthier produce is healthier soil. Alternating fields between growing seasons to give land time to restore would be one important step. Also, foregoing pesticides and fertilizers in favor of organic growing methods is good for the soil, the produce and its consumers. Those who want to get the most nutritious fruits and vegetables should buy regularly from local organic farmers.

What to look for when buying vitamins

Now that we’ve taken a look at the reasons why we might need to take supplemental vitamins and minerals, perhaps we should learn a little about shopping for them since the market is vast so how do we know what to buy?

Vitamin and mineral supplements are subject to fairly limited regulation by the FDA. To ensure the safety and accuracy of a product, look for supplements that have been certified by a third-party testing organization

Taking supplements should be done under the supervision of a healthcare practitioner. Depending on the type and level of ingredients, there are risks of side effects, toxicity, and interactions with drugs, foods, and alcohol. Additionally, supplements are not guaranteed to be effective.

You’ll want to look for supplements that adhere to any dietary restrictions you may have. How often you need to take the supplement, as well as its form, such as capsules or chewable gummies, should also be considered.

 

https://www.helpguide.org/harvard/vitamins-and-minerals.html

https://www.scientificamerican.com/article/soil-depletion-and-nutrition-loss/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6049644/

https://www.healthline.com/nutrition/cooking-nutrient-content#cooking-amp-nutrients

https://centrespringmd.com/what-causes-poor-absorption-of-nutrients/

https://www.healthline.com/nutrition/how-to-choose-high-quality-vitamins-and-supplements#regulation

 

The Joy, Comfort, and Heart-Healthy Power of Dark Chocolate

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benefits of dark chocolate for men, dark chocolate heatlh benefits, is dark chocolate good for you? dark chocolate benefits

With Christmas around the corner, we are all looking forward to spending time with friends and family.  We often think of it as a tradition or perhaps a must-do.  But we should be reminding ourselves that connecting at the heart level with loved ones is good for the mind and body and now more then ever, we need to make connections and re-establish old ones. Christmas is also traditionally a time of year for lots of goodies!  And one favorite is CHOCOLATE! But can we still indulge and be healthy? Yes, we can, because dark chocolate does have some health benefits, especially for the heart.

The History of Chocolate

Dark chocolate has been around for over 3,000 years. Around 1900 B.C in Central and South America it was consumed as a drink. Later, it was also made into a drink for the Aztecs and Mayans for ceremonial purposes. The Spanish encountered chocolate in the early 1500s and brought it back to Europe.

Where Does Chocolate Come From?

Chocolate is made from the fruit of cacao trees, which are native to Central and South America. The fruits are called pods and each pod contains around 40 cacao beans. The beans are dried and roasted to create cocoa beans.

Most dark chocolate is high in flavonoids, particularly a subtype called flavanols that is associated with a lower risk of heart disease. Some studies suggest chocolate or cocoa consumption is associated with a lower risk of insulin resistance and high blood pressure in adults.

What are Flavanoids and Flavanols?

Flavonoids are various compounds found naturally in many fruits and vegetables. They’re also in plant products like wine, tea, and chocolate. There are six different types of flavonoids found in food, and each kind is broken down by your body in a different way.

What do Flavanoids do?

Flavonoids are rich in antioxidant activity and can help your body ward off everyday toxins. Including more flavonoids in your diet is a great way to help your body stay healthy and potentially decrease your risk of some chronic health conditions.

Different flavonoids can help the body in different ways. For one, including foods with flavonoids in your diet may be an effective way to help manage high blood pressure. At least five subtypes of flavonoids have a demonstrable effect on lowering high blood pressure, according to a reviewTrusted Source published in 2015.

Also, the flavonoids found in tea, coffee, and soy may help lower your risk of having a heart attack or stroke. One study published in the Journal of Translational MedicineTrusted Source found that people who consumed higher levels of flavonoids as part of their diet had a lower risk of experiencing a cardiovascular event. However, more research is needed to prove the cardiovascular benefits of flavonoids.

When we look at cardiovascular health and the connection to dark chocolate there are 2 factors to consider – blood pressure and cholesterol.

is dark chocolate good for you? dark chocolate benefits, dark chocolate health benefits, benefits of dark chocolate for men

How Does Dark Chocolate Affect Blood pressure?

The flavanols in dark chocolate stimulate nitric oxide production in the body. Nitric oxide causes blood vessels to dilate, or widen, which improves blood flow and lowers blood pressure.

A 2015 studyTrusted Source investigated the effects of chocolate consumption in 60 people with type 2 diabetes and high blood pressure. The researchers found that participants who ate 25 grams (g) of dark chocolate daily for 8 weeks had significantly lower blood pressure than those who ate the same quantity of white chocolate.

The findings of a 2017 reviewTrusted Source showed that the beneficial effects of dark chocolate on blood pressure might be more significant in older people and those with a higher risk of cardiovascular disease, as opposed to younger, healthy individuals.

How Does Dark Chocolate Affect Cholesterol?

Dark chocolate also contains certain compounds, such as polyphenols and theobromine, that may lower levels of low-density lipoprotein (LDL) cholesterol in the body and increase levels of high-density lipoprotein (HDL) cholesterol. Doctors often refer to LDL cholesterol as “bad cholesterol” and HDL cholesterol as “good cholesterol.”

A 2017 study reported that eating dark chocolate for 15 days raised HDL cholesterol levels in people living with HIV. However, dark chocolate consumption did not affect LDL cholesterol levels in the study participants.

Shopping for Dark Chocolate

  • Fair trade sourcing means not only are workers paid fairly but also, they have safe and environmentally friendly working conditions.
  • Dig dark chocolate. Grab a bar with 70% cocoa or higher (more cocoa equals more flavonoids). If dark chocolate tastes too bitter for you, dark milk chocolate is a pretty sweet compromise—it has less sugar and more cocoa than traditional milk chocolate, which may have as little as 10%. If it says “milk chocolate” but has a cocoa percentage of 38% or higher, you’ll know it’s dark milk.
  • Read the ingredients. Chocolate, cocoa, or cacao should appear first in the ingredient list, meaning there’s more of it by weight. If sugar is firs on the list or you see unfamiliar ingredients, steer clear, says Lisa R. Young, Ph.D., R.D.N., an adjunct professor of nutrition at New York University and the author of Finally Full, Finally Slim.
  • Know your source. Dutch-processed cocoa tends to have a reduced flavonoid content because of how the chocolate is processed, while one recent study found that cocoa beans from Colombia had the highest flavonoid content, likely because of things like plant variety and geography.

 

https://www.medicalnewstoday.com/articles/dark-chocolate#anti-inflammatory-effects

https://www.heart.org/en/news/2019/02/12/are-there-health-benefits-from-chocolate#:~:text=Most%20dark%20chocolate%20is%20high,high%20blood%20pressure%20in%20adults.

https://en.wikipedia.org/wiki/Dark_chocolate#:~:text=Dark%20chocolate%20has%20been%20around,brought%20it%20back%20to%20Europe.

https://www.history.com/topics/ancient-americas/history-of-chocolate

https://www.healthline.com/health/what-are-flavonoids-everything-you-need-to-know

https://www.thegoodtrade.com/features/fair-trade-chocolate

The Stress-Reducing Power of Adaptogens

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adaptogens, what are adaptogens, adaptogenic herbs, adaptogenic mushrooms

It seems that these days, given the state of our world, people are naturally searching for ways cope with all the stressors surrounding them.  So how can we do this naturally?   Well, we all know that eating well, moving our bodies and sleeping are top priority.  But sometimes we could use a little more help and that’s where Adaptogens come into play. Adaptogens are non-toxic plants that help the body resist stressors of all kinds, whether physical, chemical, or biological. These herbs and roots have been used for centuries in Chinese and Ayurvedic healing traditions.

Some adaptogenic herbs are too bitter, so they are made into powdered supplements (and taken as a capsule), smoothies, teas, or herbal drinks or integrated into tinctures (herbal supplements dissolved in alcohol and ingested in a liquid form). A person can still experience a stressful events, but adaptogens are said to improve the way the body responds physically to stress.

Stress is considered a physiological condition, associated with the nervous, endocrine (hormones), and immune systems. Stress can be brought on by an external event, environmental condition, or a chemical or biological agent that triggers the body to release stress hormones which result in physiological changes.

Examples of changes that occur due to the release of stress hormones include an increase in heart rate and blood pressure. This sudden flood of hormonal changes is called the fight-or-flight response.

The fight-or-flight response in the body include can be brought on by:

  • Environmental factors, such as extremely high or low temperatures
  • Biological factors, such as an illness or injury
  • Chemical agents, such as tobacco, alcohol, or drugs
  • Mental issues (such as focusing on negative events [like the loss of a job or a divorce] or perceived threats)
  • Physical events, such as chronic loss of sleep
  • Day-to-day stressful events, like driving in heavy traffic

When stress is too overwhelming or prolonged, it can contribute to disease and may even reduce life expectancy. This is referred to as maladaptive stress, and it’s what adaptogens are said to help the body overcome.

Examples of Adaptogenic Herbs

There are many different adaptogens, each said to have its own specific action. But keep in mind that there are still only limited clinical research studies supporting the safety and effectiveness of these natural supplements.

Examples of common adaptogens and the action they are said to produce in the body include:

  • Astragalus root: to help reduce stress and aging by protecting the telomeres (structures linked with aging, located at the end of each chromosome)
  • Ashwagandha: to help the body cope with daily stress, and as a general tonic
  • Siberian ginseng: to provide energy and help overcome exhaustion
  • Holy basil: to promote relaxation, relieve stress and anxiety
  • Rhodiola rosea: to lower anxiety, fatigue, and depression
  • Cordyceps: a specific type of mushroom which is said to fight stress and help balance hormones
  • Reishi: a specific type of mushroom which is said to help the body adapt to stress and promote a healthy sleep pattern
  • Maca: to improve mood and increase energy
  • Wild yam: to regulate female hormone levels
  • Licorice: to increase energy and endurance and help boost the immune system, stimulate the adrenal glands and promote healthy cortisol levels
  • Bacopa Monnieri: to protect the brain and improve memory and improve other aspects of cognitive function

adaptogens, what are adaptogens, adaptogenic herbs, adaptogenic mushrooms

Potential Risks and Side Effects of Adaptogenic Herbs

Adaptogenic herbs are nontoxic plants with gentle effects. However, some factors should be taken into consideration before you start consuming them.

  • They may react with other medications.If you’re taking prescribed medication, integrative health experts suggest talking with your doctor or consulting a naturopath or herbalist before adding any adaptogens into your routine. Your adaptogen of choice may react with the effects of your other medications.
  • They aren’t universally applicable.Don’t take an adaptogen just because your best friend took it—adaptogens can react differently from person to person, so research which one(s) could work best for your health. Further, consult your doctor or a knowledgeable health care professional if you are pregnant, breastfeeding or immunocompromised and considering taking adaptogenic herbs.
  • They are better in lower doses.Experts recommend ingesting adaptogenic herbs in small doses each day over the course of six to 12 weeks (unless you’re directed otherwise by your doctor). Taking larger doses in a single sitting may result in adverse effects, such as nausea, vomiting, dizziness or headaches.

How to Add Adaptogens to Your Diet Safely

If you make most of your own meals, you can add adaptogens in their raw forms or as powders to your favorite recipes. You can also find adaptogens in the form of teas, tinctures and supplements.

Whichever route you go, always do your research before buying so you know you’re ingesting a safe product. Learn about each brand, such as where they source their herbs, whether they are GMP (good manufacturing practices) certified and if they use third-party testing. ConsumerLab.com can be a great resource of information for a fee, but you can also call a company directly to ask questions. Natural supplement store staff members might also provide helpful information.

Start slowly and stick to one herb at a time instead of trying several all at once. This way you can determine how each one does or doesn’t affect you before deciding whether to try another one.

Remember, adaptogens aren’t meant to be a quick antidote to anxiety or fatigue. Rather, they help your body build resilience over time.

“Adaptogens are meant to be taken consistently for several weeks at a time,” says Dr. Fossati. “They are also meant to be stopped for a week or so, so you can stop and reacclimate.”

Adaptogen Supplements

Supplement capsules may be one of the easiest ways to integrate adaptogens into your diet. However, the dietary supplement industry is not regulated by the Food and Drug Administration (FDA), which means the quality of what you find on shelves can vary dramatically. Some may consist of a mix of several herbs, which may not produce an optimal effect.

When researching supplement companies, also be sure to check for any heavy metals in their products, which you definitely don’t want to ingest. Researchers have found certain dietary supplements contaminated with heavy metals like cadmium, lead and arsenic beyond daily intake recommendations, which can accumulate in the human body to a level of toxic exposure.

Sources used:

https://time.com/5025278/adaptogens-herbs-stress-anxiety/#:~:text=Adaptogens%20are%20non%2Dtoxic%20plants,re%20having%20a%20renaissance%20today.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3991026/

https://www.verywellhealth.com/what-are-adaptogens-4685073

https://www.forbes.com/health/body/what-are-adaptogens/

The Surprising Truth About Carrageenan

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Carrageenan, what is Carrageenan, is Carrageenan bad for you, Carrageenan foods

So, you are considering migrating to a more plant-based diet? Maybe you are even considering veganism? Whether or not you have fully committed to a diet change, you need to be cautious still. Often plant-based or all-natural dieting trends can seem healthy. However, some substances come from plants that we are just not meant to eat. Carrageenan is one of the more dangerous examples. It tops the list as one you should try to avoid because it is prevalent in many foods, and the exact science on what it does to our bodies is not fleshed out.

We will cover everything you need to know about Carrageenan. Like, where it comes from, the reported side effects on the body, and the common products that contain it. Ultimately it is up to you to decide what you put in your body. However, after reading more about this substance, you might think twice about picking up your favorite product from your local grocer.

What is Carrageenan?

Carrageenan has a name that makes it sound like some chemical concocted in a lab by some mad food scientist. However, it is a natural substance sourced from a red seaweed you can only find in the British Isles. Moreover, people who live there used in their cooking for centuries. Only recently has it become an additive in food products to thicken, preserve, and emulsify. Emulsify means to force two liquids that would naturally separate to mix. Most of your favorite dipping sauces or condiments like mustard, ketchup, ranch, and Italian dressing are all emulsified. Keep in mind that not all your favorite foods that are emulsified are going to contain Carrageenan. The emulsion process is common in cooking and does not always require the red seaweed from the British Isles.

Now, you will find Carrageenan in many plant-based products. Since it works as a thickening agent, it is becoming popular in the production of vegan ice cream, cheese, milk alternatives, and dairy-free yogurt. You can still find it in some non-vegan products. It is common in puddings, processed meats, jelly, and cheese. If you have some of these products in your home, it is likely that if you check the labels, at least one will contain Carrageenan. It’s prevalence in essential cooking products is part of the reason it can be dangerous.

Is Carrageenan really that dangerous?

Do not be fooled by its status as “naturally sourced” or “plant-based.” As an additive, Carrageenan can have serious health complications. Studies and reports link the substance to an increase in gastrointestinal inflammation, glucose intolerances, bloating, allergies, and in the worst-case scenario, colon cancer. When we talk about side effects like these, is checking ingredient labels in the grocery store not worth the time?

You could be saying, “I looked it up, and Carrageenan is approved by the FDA, so it should be safe?” The unfortunate answer is no. It is still not safe. That rating by the FDA is still quite controversial. There are two types of Carrageenan. It is undegraded and degraded. The degraded version is not authorized by the FDA because it contains carcinogens that are well known to cause cancer. However, a significant point of contention for many health experts is whether there is a difference between the versions? Experts still question the results of our stomach acid and the substance mixing. Some studies indicate that the undegraded version or supposed “safe one,” once broken down by our stomach acid, creates the same carcinogens as the version deemed unsafe for food use.

The reality is, given the possible side effects and the uncertainty regarding its “safe use,” your healthiest option is to avoid products that use it entirely. Until more scientists study what happens after Carrageenan enters our stomach acid, consuming it is not worth the risk. You are much safer reading ingredient labels and finding alternatives in your grocery store. Luckily there are tons of all-natural or plant-based products you can try when exploring a new diet.

Check ingredient labels and find your substitutes if necessary.

Carrageenan, what is Carrageenan, is Carrageenan bad for you, Carrageenan foods

If you want to avoid Carrageenan, it is easy. Read the ingredient labels the next time you go grocery shopping. They can be challenging to find. However, once you find the first list, you’ll know where to look on the packaging. The next time you go grocery shopping, you may find that many of your favorite products already don’t use this substance. However, on the off chance they do, no worries. There are plenty of quality substitutes. We recommend checking out the following brands as quality alternatives that are Carrageenan-free. They are also all plant-based and all-natural! Check out EdenSoy, Miyoko’s Creamery, Nancy’s Soy, and One Green Plant products. You cannot go wrong with any of these brands.

SOURCES USED:

https://www.onegreenplanet.org/natural-health/why-avoid-carrageenan/

https://www.medicinenet.com/what_is_wrong_with_carrageenan/article.htm

https://greatist.com/health/carrageenan#how-to-avoid-it