Health Archive - Dr. Axe

Bee Sting Treatment: 7 Bee Sting Home Remedies

Annie Price, CHHC — Mon, 24 Apr 2023 12:40:54 +0000

As the weather warms up and people spend more time outdoors, it’s a very smart idea to have some bee sting treatment options on hand.

As you probably already know, a bee sting is a sting from any type of bee, while a wasp sting comes from a wasp. For most people, bee stings are annoying and painful occurrences that can be treated without medical intervention.

According to the University of California Integrated Pest Management Program, “Only a very limited portion of the population — one to two people out of 1,000 — is allergic or hypersensitive to bee or wasp stings.”

If you already know that you are allergic to bee stings or have been stung multiple times, then you should not use a natural bee sting treatment. Bee sting home remedies are definitely not meant for people who experiences severe reactions to a bee sting. These reactions might include breathing difficulty or throat tightness and other indications of a severe allergic response.

However, according to National Capital Poison Control, the most common “normal” reaction to a sting from a bee, wasp, yellow jacket or hornet is not too serious. It usually involves some pain, swelling and itching only at the area where you got stung.

I hope you won’t have to use any bee sting treatment I’m about to discuss, but just in case you or a loved one does get stung by one of those buzzing honey makers, you’ll know just what to do after reading this article.

Bee Sting Stats and Facts

There are more than 20,000 different species of bees in the world today.
Only female bees can sting thanks to the venom they store in sacks attached to their stingers, which are part of a female bee’s reproductive system.
Some kinds of bees, like Africanized honeybees, are more likely than are other bees to swarm and sting in a group.
You are more likely to get a bee sting if your work or hobbies involve spending time outdoors or if you live somewhere bees are especially active or with beehives nearby.
Approximately 3 percent to 4 percent of people stung by bees and wasps experience allergic reactions. Up to 0.8 percent of bee sting victims experience the severe, life-threatening allergic reaction called anaphylaxis.
Some kinds of bees actually die after stinging because their stingers (attached to their abdomens) have little hooks on them, and when they go to fly away after stinging someone, part of their abdomens are torn away.

Common Bee Sting Symptoms

When a bee stings you, it leaves a behind a venomous toxin that can cause unpleasant symptoms.

It’s not uncommon to be stung by a bee. Most of the time the sting will probably come from a honey bee.

Yellow jackets, which are actually wasps, not bees, are the leading cause of insect sting allergic reactions in the United States.

According to the the National Capital Poison Control:

All symptoms of an ‘ordinary’ sting are at the sting site itself. Expected effects are pain, swelling, redness, and itching. All effects are at that specific spot. Even if the area is still red, swollen, itchy, and painful the next day — it’s an expected reaction, not an allergic reaction.

Most of the time, a bee or wasp sting causes minor symptoms at the sting site, including:

Pain
Redness
Swelling
Burning or itching

Bee Sting Treatment: 7 Natural Remedies

For ordinary bee stings that do not cause allergic reactions, experts agree that a home bee sting treatment is enough. If you do not have multiple bee stings or an allergic reaction, home remedies for bee stings are all you need for an ordinary bee sting, according to sources like the Mayo Clinic.

Before using any natural bee sting remedy or wasp sting remedy, Poison Control advises that you do two things:

Remove the stinger: When you get stung by a bee, the first thing you should do is determine if the stinger is still present in your skin. (Look for a small black dot at the sting site.) If it is, then you should scrape it out with an object that is not sharp, like a fingernail or the edge of a credit card. If may seem like a good idea, but do not use tweezers or fingers to pull out a stinger because this only pushes more venom into the skin.
Sanitize the area: Once the stinger is out, you should cleanse the sting site well with soap and water.

At this point, conventional treatment of stings often includes applying a cortisone cream or an antihistamine cream. For severe itching many people also take diphenhydramine (brand names like Benadryl®).

If you would rather try a natural bee sting treatment, here are some of the best and most effective options:

1. Baking Soda and Water

Baking soda uses and remedies are pretty endless. In fact, baking soda is even part of a natural bees sting treatment.

Rather than using a conventional steroid or antihistamine cream, Poison Control instructs that you can apply a paste of good old baking soda and water. You definitely don’t want to forget this simplistic, yet highly effective bee sting treatment, which also works as a wasp sting remedy.

2. Ice

One of the simplest, yet most effective, remedies for a bee or wasp sting is to apply an ice pack to the area where you got stung. The Centers for Disease Control and Prevention (CDC) also recommends ice as part of basic bee or wasp sting management.

The ice helps with both inflammation as well as itching. It also helps draw blood to the sting site for optimal healing.

3. Elevation

The arms and legs can be common sting sites. If you are stung on your arm or leg, elevate that affected limb. Elevation allows gravity to help fluid leave the swollen area where you were stung.

4. Apple Cider Vinegar

Another great home bee sting treatment that you likely already have on hand is apple cider vinegar. By applying apple cider vinegar to the area where you got stung, it can help to neutralize bee venom and therefore calm unwanted bee sting symptoms.

An easy way to apply apple cider vinegar to a bee sting is to saturate the non-sticky, absorbent pad of a bandage and put the bandage over the sting. This way, that padded area comes in contact with the area where the stinger went into your skin.

You can also soak a clean bit of cloth in apple cider vinegar and apply it to the area for 15 to 20 minutes at a time.

5. Honey

A honeybee may have been the insect behind your throbbing sting, but what a honeybee makes can also help quell the inflammation and itch. It can help prevent infection as well.

I’m talking about honey, and I recommend raw honey in particular for its higher anti-inflammatory enzyme content. Raw honey contains 22 amino acids, 27 minerals and 5,000 enzymes.

When honey is applied to a sting site or wound, the enzyme glucose oxidase actually produces hydrogen peroxide. This creates an inhospitable environment for bacteria.

You can apply a small amount of high-quality honey to the sting area, cover it with a loose bandage, and leave it on for an hour or less. You can do this several times per day as needed.

6. Activated Charcoal

You can mix activated charcoal powder with water or oil to create a paste and apply it as a bee sting home remedy (also a wasp sting remedy). The activated charcoal helps draw out any leftover venom and calm bee sting and wasp sting symptoms.

7. Witch Hazel

Pimples, mosquito bites, bee stings, wasp stings … the list goes on and on when it comes to all the ways witch hazel can calm inflammatory skin issues. Witch hazel is an astringent made from the leaves and bark of the witch hazel plant. Simply apply it directly to the sting site as needed.

How to Make a Bee Sting Home Remedy

INGREDIENTS:

1 capsule of activated charcoal
½ tablespoon of coconut oil

DIRECTIONS:

Pour the contents of one activated charcoal capsule into a small bowl and add the coconut oil, mixing well.
Dab the mixture onto the affected area.
Reapply every 30 minutes until itching and discomfort subside.

You may want to cover the sting area with a bandage after you apply the mixture since charcoal stains whatever it touches very easily. You can also try my DIY Poultice Remedy.

Side Effects and Precautions

A bee sting can cause a very severe allergic reaction called anaphylaxis. Anaphylaxis often initially reveals itself as severe itching of the eyes or face. Within minutes, more serious symptoms can develop, including:

Swelling, which can cause problems with swallowing and breathing
Hives and swelling
Chest tightness and a feeling of tightness in the throat
Sudden weakness
Increased heart rate
Decrease in blood pressure
Cramps
Abdominal pain
Vomiting
Diarrhea

If you show any symptoms of anaphylaxis, you must seek medical help immediately. Anaphylaxis can quickly cause shock, unconsciousness and even death if not treated fast enough.

According to Mayo Clinic, most bee stings do not require a trip to the emergency room or a visit to your doctor. However, in more serious cases, you definitely need to seek immediate medical care.

If you’re having a serious reaction to a bee sting and just one or two symptoms that suggest anaphylaxis, call 911. If you have previously been prescribed an emergency epinephrine autoinjector (like an EpiPen®), use it immediately as directed.

People who experience a severe allergic reaction to a bee sting have a 30 percent to 60 percent chance of anaphylaxis the next time they’re stung. Adults also tend to have more severe reactions than children: Adults are more likely to die of anaphylaxis than children.

Seek prompt medical care if bees have swarmed you and stung you multiple times. Multiple stings can be a medical emergency in children, older adults, and people who have heart or breathing problems.

Wasp or bee stings in the mouth or nose, even in people not known to be allergic to bee stings, also require emergency medical care since stings in these areas can lead to swelling that can interfere with breathing.

Bee stings can itch, but avoid scratching since that can cause infection. If your mild bee sting symptoms don’t resolve within a few days or you’ve begun to have other allergic response symptoms, see your doctor right away.

You can also call Poison Control at 1-800-222-1222 any time if you have questions about how to handle a sting and whether or not you or someone you know is having an allergic reaction.

Conclusion

Bee stings are certainly not pleasant, and for some people they can even be life-threatening. As long as someone does not experience a serious allergic reaction, though, doing a bee sting treatment in the comfort of your own home can be all that you need.

Bee stings may not be fun, but at least a natural bee sting treatment is easy and cost-effective.

According to the CDC, there are also some ways you can prevent stings in the first place, including:

Avoid spending time around flowering plants, and definitely stay far away from known beehives or wasp nests.
Don’t use perfumed soaps, shampoos, conditioners, lotions and deodorants, especially ones with synthetic scents.
If you know you’re going to spend extended time outdoors, it’s also smart not to wear perfume or cologne.
Wear smooth-finished, light-colored clothing.
Avoid consuming bananas outdoors since they can attract bees.
Wear clothing that covers as much of the body as possible (without overheating of course).
If a single stinging insect is flying near you, it’s very important to remain relaxed and still.
Don’t swat at a stinging insect since swatting may cause it to sting.

The post Bee Sting Treatment: 7 Bee Sting Home Remedies appeared first on Dr. Axe.

Craniosacral Therapy for Depression, Neck Pain & Headaches

Dr. Josh Axe, DC, DNM, CN — Thu, 20 Apr 2023 21:00:43 +0000

The term craniosacral therapy (or CST) refers to how this treatment approach addresses abnormalities of fluid and membranes connecting to both the cranium and sacrum. The sacrum is a triangular bone in the lower back situated between the two hipbones of the pelvis that connects to the spine, and the cranium is the skull, the bony structure that provides a protective cavity for the brain, forms of the head, and supports the structure of the face.

Given that the craniosacral system includes structures of the central nervous system — the skull, cerebrospinal fluid, the membranes of the brain and the spinal cord — it’s not surprising that CST can have a positive impact on mood regulation, pain tolerance, stress response and relaxation. The musculoskeletal system, vascular system, endocrine system and sympathetic/parasympathetic nervous systems all influence activities of the craniosacral system.

While there’s still some debate regarding how craniosacral therapy works to reduce pain, discomfort and a variety of other symptoms, one theory is that fascial (tissue) restrictions within the craniosacral system lead to abnormal motion of the cerebrospinal fluid, increasing pressure placed on certain nerves and causing tightness in connective tissues. This may contribute to problems including increased inflammation, fibrosis, tissue stiffness, inflexibility/reduced range of motion and chronic pain.

While there’s no guarantee that it will work for everyone who tries it, there’s evidence that CST can help decrease common ailments, including anxiety, depression, fibromyalgia symptoms, headaches, neck pain, back pain and even symptoms of colic or discomfort in infants and babies.

What Is Craniosacral Therapy?

Craniosacral therapy (or CST) is a non-invasive, manual therapy performed on the head, skull and sacrum by certain trained chiropractors, osteopaths, physical therapists and massage therapists. Craniosacral massage involves light adjustments, which is why CST is referred to as a “subtle therapy.” CST practitioners take a holistic approach to helping their clients, combining mind-body practices including soft tissue adjustments, massage, “healing touch,” deep breathing and other relaxation techniques.

What are craniosacral treatment sessions like? They typically last about 45 minutes to 1.5 hours, in which the craniosacral therapist treats the patient while they lay down in a relaxed, prone position on their back. Treatments typically consist of the practitioner first evaluating the patient by using their hands softly to massage and feel the patient’s skull and sacrum. This allows the therapist to evaluate “craniosacral rhythms” and detect what may be contributing to symptoms like pain or tension.

The therapist then manipulates bones of the sacrum and cranium to help reach deeper layers of fluid and membrane. The hands are the only “instrument” used in CST, which work to apply very mild, manual traction on the patient’s cranial bones in order to intervene in functions of the autonomic nervous system and to help to release bone and membrane restrictions.

How does craniosacral therapy work? The underlying belief behind CST is that the human body is capable of self-healing, given the right tools and circumstances. In addition to reducing pain and tension held in the body, CST can increase someone’s understanding of their own “inner energy” and healing potential. Gaining self-awareness of one’s own body and senses is considered to be an important part of staying in good health, since this allows someone to identify their body’s stress signals at an early stage in order to intervene.

One theory behind craniosacral therapy is that touch involved in manual therapies provides rhythmical, small vibrations that help different parts of the body to communicate more effectively, especially different parts of the central nervous system (CNS). CST applies touch to various bones of the skull, face and backbone that helps to gently move cerebrospinal fluid while also provoking a relaxation response, both physically and mentally. Cerebrospinal fluid is the fluid that surrounds and cushions the brain and spinal cord. This is still some debate whether CST actually helps fluid to circulate, or if it’s simply pumped almost entirely by functions including respiration (breathing).

Specific craniosacral therapy procedures that therapists use include: still points, compression-decompression of temporomandibular joint, decompression of temporal fascia, compression-decompression of sphenobasilar joint, parietal lift, frontal lift, scapular waist release and pelvic diaphragm release. “Still points” are quiet intervals between manipulations that happen about every three to four minutes and last up to one minute, during which the patient quietly rests.

Benefits

CST may offer benefits for people with any of the following symptoms: anxiety, depression, migraines and/or headaches, neck and back pain, stress and tension, motor-coordination impairments, infant and childhood disorders, brain and spinal cord injuries, fatigue, TMJ, fibromyalgia, scoliosis, ADHD and many others.

Below you’ll find more about five of the most common ailments that therapists use craniosacral therapy to help treat.

1. Promotes Relaxation & May Reduce Anxiety or Depression

CST is considered one type of “mindfulness-based treatment approach,” due to how it helps patients feel calmer while focusing their attention on their breath and away from their thoughts. One of the most beneficial things about craniosacral massage is that it often helps people to relax, reduce muscle tension in their body, and deal with various types of stress better.

Craniosacral therapy involves finding certain”pressure spots” or points of tension in the craniosacral system and gently manipulating them in order to reduce tension and increased relaxation. Many practitioners purposefully provide CST treatments in calm, comfortable environments that have a peaceful ambience, helping to facilitate pain relief and decrease symptoms associated with anxiety or depression. CST sessions are usually very comfortable, as the maneuvers are slight and gentle. Clients can also focus on breathing deeply during treatments to further help them relax by increasing activity of the parasympathetic nervous system.

A 2011 descriptive outcome study that was published in the Journal of Alternative and Complimentary Medicine reviewed the effectiveness of Upledger CranioSacral Therapy (UCST) treatments received by 157 patients being treated for a variety of reasons. Patients sought help for reasons including dealing with headaches and migraine, neck and back pain, or anxiety and depression.

The results showed that 74 percent of patients reported a “valuable improvement in their presenting problem,” 67 percent reported an improvement in general well-being and secondary symptoms tied to pain or chronic stress, and 70 percent were able to decrease their medication use or discontinue use altogether.

2. May Help Lower Neck Pain

One of the difficult things about studying the effects of craniosacral therapy is that treatments are so “subtle” it is often hard to determine whether they are directly causing any measurable changes in the body. However, proponents of CST point out that just because CST’s effects cannot always be precisely measured doesn’t mean that certain benefits don’t exist.

One 2015 study published in the Clinical Journal of Pain that compared CST to light touch for neck pain found evidence that CST offered more benefits. The study involved 54 blinded patients that were divided between two groups: one receiving “sham treatments” and one receiving CST.

CST patients reported significant and clinically relevant effects on pain intensity at week eight of the study and again at week 20. At the week 20 follow-up, 78 percent of participants within the CST group reported “minimal clinical improvements” in pain intensity, while 48 percent reported other “substantial clinical benefits.” It was found that there were significant between-group differences reported at the week 20 follow-up, as the CST group experienced greater differences from the start of the study regarding levels of pain when moving, functional disability, physical quality of life, anxiety and overall improvement.

Additionally, at the eight week follow-up, pressure pain sensitivity and body awareness were significantly improved by participants in both groups (this was not reported by either group at week 20). Also importantly, no serious adverse events were reported by participants in either group.

(Gua sha therapy has also been shown to help with neck pain.)

3. Can Help Reduce Headaches

Factors such as emotional stress, tension in the neck or jaw, frowning and clenching the teeth or forehead can all contribute to headaches, as well as pain in the face, neck and shoulders. Craniosacral massage can help to reduce pressure surrounding the head and also decrease migraines or tension headaches tied to high stress levels.

A 2012 randomized clinical trial that was published in the journal BMC Complimentary and Alternative Therapy tested the effects of CST on migraine pain intensity and frequency over an eight week period. Adults with moderate to severe migraines were randomly assigned to two groups: those receiving eight weekly CST treatments and those receiving eight weekly low-strength static magnet therapy (LSSM) treatments.

Results showed that both treatment groups appeared to benefit from their treatments, but that the CST group experienced greater reductions in mean headache hours per day 30 days following treatment. A between-group difference was also found at the four week follow-up point, when the CST group reported greater significant differences in headache-related disability, headache intensity and medication use.

By the end of the eight weeks, headache intensity was reduced more in the CST group compared to the LSSM group, but the difference was not statistically significant. After eight weeks of treatment, pain-killing medication use decreased substantially in both groups.

No data is available about how craniosacral therapy may alleviate cluster headaches.

4. May Help Manage Fibromyalgia Symptoms

Findings from a 2011 study that was published in Evidence Based Complimentary and Alternative Medicine points to the fact that craniosacral therapy can contribute to improvements in quality of life and decreased anxiety in patients with fibromyalgia.

The study included 84 patients that had been diagnosed with fibromyalgia who were randomly assigned to either an intervention group receiving craniosacral therapy for 25 weeks, or a placebo group that was receiving simulated treatments with disconnected ultrasound for 25 weeks. Measurements included changes in anxiety, pain, sleep quality, depression and quality of life at baseline and then again at 10 minutes, 6 months and 1-year following treatment.

The results showed significantly greater improvements in fibromyalgia symptoms, including anxiety, pain, quality of life and sleep quality in the CST intervention group compared to the placebo group, both after the treatment period and again at the six-month follow-up. One year after treatment improvements in sleep quality were still reported, while other improvements were not, which suggests that this type of fibromyalgia treatment needs to be ongoing in order to have the most impact.

5. May Be Beneficial for Autism

The use of hands-on therapy approaches for the treatment of symptoms associated with Autism Spectrum Disorder (ASD) remains controversial, but there is some evidence that patients respond well to mind-body practices including healing touch, “energy medicine” and biologically based manipulative practices.

A preliminary study that appeared in the Journal of Bodywork and Manipulative Therapies introduced craniosacral therapy as one possible treatment option for symptoms of ASD based on findings that CST is already recommended by therapists/doctors due to how studies have found positive responses.

The authors of the study concluded that “there is worthy cause to further investigate how CST benefits Autism Spectrum Disorders (ASD).” The combination of conventional practice and complementary/alternative techniques is often called “Integrative Medicine.” More research is still needed, but it’s possible that CST may help to reduce symptoms associated with ASD including irritability, sensory abnormalities, difficulties with motor coordination, or hyperactivity by positively influencing the nervous system and promoting relaxation.

6. For Infants

Craniosacral massage may offer help for “unsettled babies” dealing with discomfort or other signs of physical and mental stress. Craniosacral therapy is sometimes used in pediatric healthcare when babies display some of the following signs and symptoms: colic, teething symptoms, symptoms due to birth trauma (such as due to forceps extraction or an emergency C-section), trouble with breastfeeding or constipation.

How does pediatric CST work, and is it always safe? CST is considered safe for infants due to how gentle and noninvasive treatments are. Treatment can help to deeply relax babies, helping them to feel protected and nurtured, while potentially also alleviating compression in the nervous system that is leading to pain or symptoms. Sessions may benefit a baby’s sleep, digestion and moods by easing tightness in the baby’s mouth, head, back and neck.

Some studies have found that infants undergoing intervention with craniosacral therapy (IG) show no significant changes, but there’s a good deal of anecdotal evidence that many infants benefit in various ways, both physically and mentally, from treatment.

Training

Certification programs for craniosacral therapy are offered by certain colleges or universities for students who meet qualifications. You can choose to take CST courses or complete a certification program even if you’re not already a physician, doctor, nurse, licensed massage therapist or another type of healthcare professional. CST courses can be beneficial for any”layperson” who is interested in using craniosacral adjustments for person/self use, or who wants to learn more about a technique that promotes relaxation and self-awareness.

However, keep in mind that in order to practice CST professionally and treat other people many states will require a license and completion of certain courses and exams. Qualifications to practice craniosacral therapy vary from state to state, just like with massage therapy, acupuncture, yoga, etc. To determine what type of training you need to complete in order to begin practicing CST, it’s best to check with your state licensing board to see what types of laws and restrictions apply.

You can visit the Upledger Institute International for more information on available craniosacral courses, including: CranioSacral Therapy 1 and 2, SomatoEmotional Release 1 and 2, and Advanced CranioSacral Therapy 1 and 2.

Precautions

Overall there has been mixed findings regarding the effectiveness of craniosacral therapy, which means each person must make their own decision about whether it’s worth trying. For example, a 1999 review published in Complementary Therapies in Medicine found “insufficient evidence to support craniosacral therapy, and in 2006 a report published in Chiropractic & Manual Therapies stated similar findings, that “this treatment regime lacks a biologically plausible mechanism and shows no diagnostic reliability.”

CST is considered to be safe for the vast majority of people, but in order to reduce the risk for further aggravating symptoms, it’s not recommended that CST be performed on people with any of the following conditions in which an increase in intracranial pressure would cause instability: acute aneurysm, cerebral hemorrhage, recent spinal cord injury or severe bleeding disorders.

Final Thoughts

Craniosacral therapy (or CST) is a non-invasive, manual therapy performed on the head, skull and sacrum. CST is offered by trained chiropractors, osteopaths, physical therapists and massage therapists.
Benefits of craniosacral therapy may include help treating: anxiety, depression, migraines and/or headaches, neck and back pain, stress and tension, motor-coordination impairments, infant and childhood disorders.
There is still debate over whether CST is necessarily effective, or simply beneficial because it promotes relaxation, as well as how exactly it works.

The post Craniosacral Therapy for Depression, Neck Pain & Headaches appeared first on Dr. Axe.

Dirty Dozen List: Are You Eating the Most Pesticide-Laden Produce?

Leah Zerbe, MS, NASM-CPT, NASM-CES — Wed, 19 Apr 2023 12:30:27 +0000

The Environmental Working Group (EWG) released its 2023 Dirty Dozen list, a “Shopper’s Guide to Pesticides in Produce,” and it serves as a solid reminder that we still have a lot of work to do when it comes to cleaning up the food system. This year, the report found that nearly 75 percent of non-organic samples tested positive for at least one pesticide.

And get this: Kale, collard greens and mustard greens, along with hot peppers and bell peppers, had between 101–103 pesticides.

In addition, blueberries and green beans were added to the list this year, and alarmingly, green bean samples displayed residue of acephate, a toxic pesticide that was banned from use on green beans grown for food by the Environmental Protection Agency (EPA) more than a decade ago.

Thankfully, EWG’s report also features a “Clean 15” list, which identifies the non-organic produce least likely to be contaminated with pesticide levels. I advise choosing and growing organic as often as possible, but if you’re on a budget or your selection is limited, these lists help you focus your attention on avoiding the most contaminated fruits and veggies — because one thing is clear: Most of us need more vegetables and fruits in our diets.

Key Findings of the Report

The 2023 guide comes from data from more than 46,500 samples from 46 fruits and vegetables, with the U.S. Department of Agriculture (USDA) and Food and Drug Administration (FDA) washing and testing the samples.
The USDA and FDA found traces of 251 separate pesticides.
Some of these pesticides have been banned by the EPA for a long, long time.
Green beans and blueberries, both new additions this year, were found to have “troubling concentrations” of organophosphate insecticides, which can harm the central nervous system.
Cantaloupe was replaced on the Clean 15 list with carrots.
The vast majority (more than 90 percent) of grapes, nectarines, spinach, apples, cherries and strawberries tested positive for two more pesticides.
There were 210 total pesticides found on Dirty Dozen produce.
50 of those pesticides were found on 11 of the Dirty Dozen crops — excluding cherries.
Every Dirty Dozen list food had at least 13 pesticides detected and up to 23.
As noted, kale, collard and mustard greens, along with some peppers, had the most pesticides.
Prohibited from use on green beans since 2011, 6 percent of green bean samples tested positive for the neurotoxic organophosphate insecticide acephate.
Nearly 65 percent of the Clean 15 list samples had no detectable pesticides.
Less than 2 percent of avocado and sweet corn samples detected pesticides, making them the cleanest produce.
Slightly more than 10 percent of the Clean 15 samples had two more pesticides.
No Clean 15 samples had more than three pesticides detected.

The Dirty Dozen List and Clean 15 List

EWG’s Dirty Dozen

Strawberries
Spinach
Kale, collard and mustard greens
Peaches
Pears
Nectarines
Apples
Grapes
Bell and hot peppers
Cherries
Blueberries
Green beans

EWG’s Clean 15

The Clean 15 list includes produce that is least likely to be contaminated by pesticides.

Here’s the Clean 15 List:

Avocados
Sweet corn
Pineapple
Onions
Papaya
Sweet peas (frozen)
Asparagus
Honeydew melon
Kiwi
Cabbage
Mushrooms
Mangoes
Sweet Potatoes
Watermelon
Carrots

The Worrisome Side of Citrus

EWG also has raised red flags when it comes to non-organic citrus, even though citrus didn’t land on the Dirty Dozen list. The organization found that almost 90% of citrus samples analyzed in 2020 tested positive for imazalil, a fungicide that can interfere with hormone levels. The EPA dubbed this fungicide a “likely human carcinogen.”

USDA’s own 2019 testing looking at tangerines found more than 95% tested positive for imazalil, too.

This underscores the fact that we need to be concerned about not just the number of different pesticides on and in our food — but the potency and danger level of the chemicals, too.

EWG also performed independent pesticide testing on citrus fruits and found imazalil, a fungicide linked to cancer and hormone disruption, in nearly 90 percent of samples. It’s important to note that the chemical was detected on peeled oranges and found at levels almost 20 times higher than EWG’s recommended limit to protect children’s health.

Watch Out for Adulterated Raisins

Generally, EWG focuses on test results from USDA’s fresh produce testing, but back in 2020, EWG included the dried fruit in its rankings.

What the organization found is startling and all the more reason to reach for organic when you’re shopping for raisins. Raisins scored worse than strawberries, nectarines, apples and cherries. In fact, 99 precent of raisins contained at least two pesticides, according to the 2020 version of the report.

Interestingly, pesticides were even found on organic raisins, prompting researchers to note that prunes tend to have lower pesticide residues than both conventional and organic raisins.

Dirty Dozen Food Chemicals

In addition to the Dirty Dozen produce list, EWG also unveiled its “Dirty Dozen Guide to Food Chemicals: The top 12 to avoid” list. As the EWG report explains:

Almost 99 percent of food chemicals introduced since 2000 were greenlighted for use by food and chemical companies, rather than properly reviewed by the Food and Drug Administration. Many of these widely used chemicals are associated with major health harms, including increased risk of cancer, developmental harm and hormone disruption.

These substances end up in what we eat, thanks to a legal loophole that allows foods to be classified as “generally recognized as safe.” It’s a loophole food and chemical companies have exploited for decades – it means that instead of the FDA determining which food chemicals are safe to consume, the manufacturers of those substances decide.

Here are the top 12 food chemicals EWG recommends avoiding:

Nitrates and nitrites
Potassium bromate
Propyl paraben
Butylated hydroxyanisole (BHA)
Butylated hydroxytoluene (BHT)
Tert-butylhydroquinone (TBHQ)
Titanium dioxide
Brominated vegetable oil (BVO)
Forever chemicals (PFAS)
Artificial colors
Artificial sweeteners
Heavy metals

“Despite the abundance of science linking exposure to pesticides with serious health issues, a potentially toxic cocktail of concerning chemicals continues to taint many of the non-organic fruits and vegetables eaten by consumers,” said Alexis Temkin, Ph.D., EWG toxicologist.

“Everyone – adults and kids – should eat more fruits and vegetables, whether organic or not,“ Temkin said. “A produce-rich diet provides many health benefits.

“But in the ongoing absence of meaningful federal oversight, consumers concerned about pesticide exposure can use EWG’s Shopper’s Guide to Pesticides in Produce to navigate the produce aisle in ways that work best for them and their families.”

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Investing in Your Grandkids’ Future? It Starts in the Kitchen

William “Dr. Bill” Sears, MD — Mon, 17 Apr 2023 19:57:55 +0000

Grandchildren are some of life’s greatest treasures. Martha and I have 14 grandchildren. Like many of you, we try to step in to help whenever we can.

You may be happy to chip in for everything from baby carriers, tricycles and rebounders to school tuition and education funds. But you may not have given as much thought to nutrition.

The best gift you can give your grandchild is the gift of health. Your health and theirs. You’ll enjoy that investment for the rest of your life.

The New Age of Grandparenting

I was raised by a single mom. We lived with my grandparents, who I call my co-parents. (I think I turned out okay!) That was unusual 80 years ago, but not so much anymore.

While I was fortunate to experience the benefits of grandparents, today a much higher percentage of grandkids can benefit. Yes, grand parents can have more meaningful roles in their grandkids’ lives. Many are taking on caregiving responsibilities. There are more extended families living under the same roof. Here in California, the trend is for young couples to build small homes for their parents in their backyards.

This is helpful for the grandkids and their parents. It’s also good for you, the grandparents. Becoming involved in your grandkids’ lives gives your own life more meaning. Studies show this can help you live longer and live better.

The Nutrition Opportunity

I write a lot about how to get children, especially picky eaters, to consume more nutritious meals. Solid nutrition for kids is essential for their brain development as well as their muscles, bones and other parts of their growing bodies. As grandparents, you can have a huge influence on what they eat.

I’ve been a pediatrician for more than 50 years. Today, I see a lot more grandparents during office visits. The good news: They are generally more savvy about nutrition than parents. The bad news is that they waited too late. Some of my grandparents will say, “Dr. Bill, I’m 60. I’m frail. I have weak bones. I wish I’d started eating better when I was younger.”

It’s never too late, no matter what your age group. Not only can you generally make improvements in your own health, but sharing that information with your kids and grandchildren will be lessons learned by future generations. These can be full-circle moments.

How to Get Started

As grandparents, we share stories. We pass down traditions. We should also be passing along nutritional wisdom. Here’s how I would approach this.

Explain to parents why it’s important to start young. If you preload grandkids with good nutrition when they are young, their minds and bodies will be ready to handle things that happen later on.
Be very diplomatic. Sometimes you just have to say to their parents: “I love our grandchild so much! I just want to prepare him/her to be strong in the future.”
Offer to handle some of the food costs. Parents will tell me, “But Dr. Bill, healthy foods cost more!” Enter you, the grandparents. You can say, “Honey, don’t let financial considerations impact your shopping list. We will make up the difference.”
Restock the pantry for your grandchildren and yourselves. Ship healthy ingredients to the kids. Or, leave them behind after you’ve been watching the grandkids. One of my favorites ingredients is Healthy Heights Kidz Protein shake mixes, which are designed by pediatricians especially for kids. In addition to shakes, they are great to use as an ingredient to add important nutrients to other recipes. Not only do children need more protein, you do as well. The No. 1 health concern of grandparents is frailty. You need more protein for your own muscles and bones!
Involve your grandkids in food preparation. Our 4-year-old grandson loves to help me make smoothies with Grow Daily shake mixes. He adds a fistfull of blueberries and kiwis, and he loves to scoop the shake powder from the bag. You want to do things with your grandchildren, not for your grandchildren. When they are involved, they are more likely to want to drink it or eat it.
Be proactive. Help grandchildren learn cooking skills. Encourage them to be active. Have conversations about food. Post healthy reminders around the house. We have tips you can download on our website. Search “healthy reminders” on AskDrSears.com.
Be a healthy role model. Foods that are low fat or low carb are not good for children or adults. Serve smart fats and smart carbs. Smart fats are things like omega-3s from salmon that are good for the brain. Smart carbs are the ones that have fiber.
Teach your kids and grandkids about body composition. BMI went out of favor 10 years ago! Body composition — your muscle and bone mass, and your body fat distribution — are far more important than what the scale shows. If your grandchild is big boned and has big muscles, and the school tells parents their BMI is too high, you should say, “Don’t worry. This child is blessed with a body type that gives him/her large muscles and strong bones.” Waist size is the No. 1 scientifically studied parameter of health. If their waist isn’t potbellied, and you can’t grab a big piece of flab on their belly, their scale weight doesn’t matter. We use the term ‘lean.’ That means the right body composition for your genetic body type.

What memories do you want your grandchildren to have of you? Many will be about food. I still fondly remember cooking with my grandpa.

As important, what do you want to leave for your grandchildren? Teaching them healthy eating habits is an enduring investment that will carry them through their entire lives.

Dr. Sears, or Dr. Bill as his “little patients” call him, has been advising busy parents on how to raise healthier families for over 50 years. The father of 8 children, he and his wife Martha have written more than 45 books including “The Healthiest Kid in the Neighborhood,” and hundreds of articles on parenting, childcare, nutrition and healthy aging. He is the co-founder of the Dr. Sears Wellness Institute for training health coaches, and he runs the health and parenting website AskDrSears.com.

The post Investing in Your Grandkids’ Future? It Starts in the Kitchen appeared first on Dr. Axe.

Acid Reflux Diet: Best Foods, Foods to Avoid & Supplements that Help

Jillian Levy, CHHC — Mon, 17 Apr 2023 12:30:09 +0000

If you experience acid reflux symptoms — such as chest pains, burning sensations that can pick up at night and disturb your sleep, and difficulty eating many foods — and want to find some relief, you must improve your acid reflux diet and make necessary lifestyle changes. These changes include rethinking how you sleep and even manage stress.

Also, I recommend considering remedies like adding acid reflux-fighting supplements to your diet, exercising, cutting out caffeine and too much alcohol, and potentially losing weight.

What Is Acid Reflux?

Acid reflux, also called heartburn, is caused by acidic digestive juices creeping up from the stomach and entering back into the esophagus. It is related to gastroesophageal reflux disease (GERD), the more severe form of these problems.

Acid reflux causes a burning sensation, almost like your chest or throat “is one fire.”

Most people assume that eating foods high in acid and producing too much stomach acid cause heartburn/GERD symptoms. In fact, the opposite seems to be true.

Low stomach acid and poor digestion are more likely the real culprits. These problems won’t be cured overnight with dietary changes or other modifications, but you can find significant relief fairly soon if you stick with a healthier way of living.

Because we’re all different, it’s essential to find the combination of acid reflux protocols described below that are best for you. In fact, ongoing research is focusing not just on pharmaceutical drugs for relief of acid reflux, but also on lifestyle modifications. For example, some modifications you may want to try include eating an acid reflux diet, acupuncture, yoga, exercise, weight loss and alternative therapies.

Symptoms, Causes and Risk Factors

For most people with acid reflux or heartburn, symptoms include:

Chest pains and burning sensations
Bitter taste in your mouth
Trouble sleeping, including waking up feeling like you’re choking or coughing in the middle of the night
Dry mouth
Gum irritation, including tenderness and bleeding
Bad breath
Gas, burping and stomach bloating after meals
Sometimes nausea and loss of appetite
A slew of other symptoms depending on how severely the esophagus becomes inflamed or damaged

GERD symptoms are similar to acid reflux symptoms, although sometimes more severe. The underlying reason that acid reflux/heartburn develops is due to dysfunction of the lower esophageal sphincter (LES). Usually the LES “keeps a lid on things” by preventing acid from flowing back up through the esophagus.

While the stomach has a built-in lining that protects it from feeling “burned” due to the presence of acid, the esophagus does not. Because it’s not shielded like the stomach is, the esophagus can start to erode and develop complications over time when acid reflux isn’t treated. As a result, tissue scarring and even formation of esophageal cancer in severe cases may occur.

While people develop these digestive disorders for different reasons, causes of acid reflux that contribute to painful symptoms for many people include:

Eating foods too fast, without chewing properly or taking time to digest. In fact, in our fast-paced society, this is believed to be one of the most common causes of occasional acid reflux/heartburn.
Overeating, which taxes the digestive system and adds pressure to the stomach
Eating only one two big meals per day, rather than spacing meals out
Obesity and being overweight
Older age, which affects acid production
History of hiatal hernias
Pregnancy
Consuming certain foods that tend to aggravate the digestive system, including processed foods, sugary snacks, refined oils, fried foods and processed meats
Taking certain prescription medications, including repeat antibiotics or those used to treat high blood pressure, asthma, arthritis, heart problems and osteoporosis
High amounts of chronic stress
Deficiencies in certain nutrients
Smoking, alcohol and high caffeine use

Problems with Conventional Treatments

Acid reflux, heartburn and GERD are usually treated with perscriptions or over-the-counter drugs to lower pain. Sometimes these are used when symptoms are already beginning to flare up, while in other cases they are taken daily to prevent symptoms.

The three main types of medicines to treat acid reflux symptoms or those caused by GERD are antacids, histamine type 2 receptor antagonists (H2RAs) and proton pump inhibitors (PPIs). In the past, you may have taken some of these products and pills to resolve your symptoms.

In fact, acid reflux/GERD drugs have been found to contribute to symptoms like poor digestion, IBS, depression, anemia and fatigue. Long-term use of gastric acid suppression, like PPIs or antacid medications, are even associated with an increased risk of C. difficile infections.

As a result, serious problems that can develop include diarrhea, inflamed intestines and bleeding ulcers.

Patients who are at the greatest risk for side effects from PPIs include the elderly, those with certain chronic medical conditions and those taking broad spectrum antibiotics. In fact, the U.S. Food and Drug Administration has warned patients taking these drugs that they should immediately contact their health care professionals and seek care if they develop diarrhea that does not improve.

Acid Reflux Diet

Virtually every research study done on GERD and acid reflux points to a poor, processed diet as a contributing factor. On top of that, it’s easy to overeat processed foods and in the process to neglect mindful eating practices.

While everyone’s gut is different and we all react to various foods in our own unique ways, there are common food sensitivities that seem to trigger acid reflux in many people. Be sure to focus on cutting out these “repeat offenders” from your diet first.

For good digestive health and relief from pain, it’s important to select organic foods free from GMOs as often as possible. Increasing fiber intake, supporting healthy bacteria with probiotic-rich foods and supplements, reducing grains, and eating high-quality protein will also help protect the digestive tract.

Additionally, these changes to your diet reduce risk factors like inflammation, obesity and complications tied to serious chronic diseases.

Here are the acid reflux diet foods that can help improve acid reflux and treat GERD:

Kefir and yogurt help balance healthy bacteria in the stomach, aiding in digestion and soothing the digestive tract. Select products that have live and active cultures that have been fermented for 24 hours.
Bone broth made from grass-fed beef, slow cooked to extract essential compounds, including collagen, glutamine, proline and glycine.
Fermented vegetables, including kimchi and sauerkraut.
Kombucha packed with healthy bacteria and probiotics.
Apple cider vinegar helps balance stomach acid and lessen the symptoms of acid reflux. Mix one tablespoon of raw apple cider vinegar with a cup of water, and drink five minutes prior to eating.
Coconut water is high in potassium and electrolytes that help to keep the body hydrated. Sip coconut water throughout the day, and drink a glass before bed to help keep acid reflux at bay. Coconut water can also be made into kefir, which adds additional healthy probiotics into the stomach that individuals with acid reflux desperately need.
Coconut oil is a great source of healthy fat that’s also anti-inflammatory. Try to consume one tablespoon of coconut oil daily. For example, spread it on sprouted grain bread, or incorporate into other foods. The lauric acid and other natural compounds help fight inflammation, boost immunity and kill candida.
Green leafy vegetables
Artichokes
Asparagus
Cucumbers
Pumpkin and other squash
Wild-caught tuna and salmon
Healthy fats, including coconut oil and ghee
Raw cow’s milk cheese
Almonds
Honey

Many of these foods are included in the GAPS diet, a dietary plan I recommend for people with digestive problems that focuses on whole foods. The GAPS diet can be helpful for treating conditions like IBS, leaky gut, ADHD and many other conditions besides acid reflux.

In fact, GAPS is a diet rich in fresh, organic vegetables, free-range chicken, grass-fed beef and bone broth. It also incorporates healthy herbs or plants, such as aloe vera, parsley, ginger and fennel, which can soothe the digestive tract.

Foods to Avoid

As mentioned briefly above, certain foods are known to cause acid reflux symptoms more than others. These foods, which are said to “fan the flames” of acid reflux, include meaty foods, fast food, processed cheeses, chocolate, alcohol and caffeine.

Here are foods to avoid on an acid reflux diet that commonly make acid reflux symptoms worse:

Alcohol. While some people feel OK having small amounts of alcohol in moderation, others find beer, liquor and wine to be some of the worst culprits. Consume small amounts at a time along with plenty of water to test how you react. Also, it helps to avoid alcohol close to bedtime or when eating other foods that can trigger symptoms.
Caffeine. Drinks like coffee, tea and energy drinks can irritate an inflamed esophagus and alter how the sphincter works.
Carbonated beverages. These include soft drinks, alcohol, energy drinks, even seltzer or sparkling water, etc.
Sugar and artificial sweeteners.Both are the cause of inflammation in many cases and can lead to overeating, fast eating and weight gain.
Fried foods. Fatty foods tend to sit in the stomach for a long time and are hard to digest properly. As a result, this can trigger surplus acid production.
Processed foods made with lots of salt, corn and potato. These includes chips, crackers, cereals, etc. A very high percentage of packaged products are made with some type of processed corn ingredient, so read ingredient labels, and try to consume more organic “whole foods” instead. Too much sodium is another big problem that is linked to consumption of packaged products. One Swedish study that followed more than 1,000 people found that those who consumed a high-sodium diet have significantly higher rates of acid reflux.
Chocolate. Many people find that cutting out cocoa/chocolate from their diets helps improve symptoms. Considering many chocolate products contain processed fats, caffeine and sugar (a “triple whammy”), it’s one of the worst offenders.
Dairy products. Not every person has a negative reaction to dairy foods, like yogurt or cheese, but some do. Milk products contain calcium, sugar and usually fat, which can all trigger the release of more acid from the stomach.
Vegetable oils, including canola oil. Processed oils, like fried and fatty foods, are found in lots of packaged snacks that can trigger inflammation.
Spicy foods. Spices like cayenne, chili, cinnamon or pepper are other types of ingredients that can be generally very healthy. However, spicy foods are known to worsen the burning sensation associated with acid reflux in some patients. Since spices affect everyone differently, test your own symptoms to see how you feel when consuming them. Instead, blander foods made with less spice might be better options if your symptoms get worse.
Tomatoes, tomato products and onions. Although they are healthy in general, these vegetables can trigger symptoms in certain people, especially when eaten in large amounts (such as lots of tomato sauce).
Citrus fruits and juices. Citrus fruits are somewhat high in acid and make symptoms worse.
Creamy/oily prepared salad dressings.
Mint and peppermint. Mint products seem to make symptoms worse because they lower pressure in the esophageal sphincter, allowing acid to rise.
Processed grains.

Other Natural Remedies

1. Supplements for Acid Reflux Symptoms

In addition to eating a healthy acid reflux diet of foods that help to soothe the symptoms of acid reflux and GERD, it’s important to add natural supplements to your diet.

Digestive enzymes. Take one or two capsules of a high-quality digestive enzyme at the start of each meal. These enzymes help foods fully digest and nutrients absorb properly.
Probiotics. Take 25–50 billion units of high-quality probiotics daily. Adding healthy bacteria helps balance the digestive tract and crowd out bad bacteria that can lead to indigestion, leaky gut and poor absorption of nutrients.
HCL with pepsin. Take one 650-milligram pill prior to each meal. Add additional pills as necessary to keep uncomfortable symptoms at bay.
Chamomile tea. Sip one cup of chamomile tea prior to bed. Chamomile tea helps reduce inflammation in the digestive tract, supporting healthy functioning.
Ginger tea. Boil a one-inch piece of fresh ginger in 10 ounces of water for 10 minutes. Sip after meals or prior to bed. Ginger is used for digestive support around the globe. If you don’t have fresh ginger on hand, a high-quality ginger supplement in capsule form taken at the onset of symptoms can help soothe symptoms.
Papaya leaf tea. Papain, an enzyme in papaya, aids in digestion by breaking down proteins. If fresh, organic, non-GMO papaya is not available, organic papaya leaf tea is a good alternative. Eat one cup of fresh papaya at the onset of acid reflux symptoms, or sip a cup of tea prior to bed.
Magnesium complex supplement. Take 400 milligrams of a high-quality magnesium supplement twice per day.
L-Glutamine. Take five grams of glutamine powder twice per day with meals. Numerous research studies show that it helps treat leaky gut and benefits both ulcerative colitis and IBS.

2. Essential Oils

Lemon and lemon essential oil can be helpful for controlling acid reflux in some patients, although not everyone responds to this in the same way. (Some have a hard time with citrus products, at least initially.) You can try consuming lemon juice along with a slice of fresh ginger in your water each day.

You can also add a drop or two of lemon essential oil to water or place one drop of therapeutic-grade, pure oil on your tongue, swishing and swallowing.

3. Change the Way You Eat and Chew

Don’t overeat. Eat smaller meals to allow foods to properly digest. Large meals and overeating put extra pressure on the sphincter, which in turn can result in regurgitation of acid and undigested foods.
Don’t consume food three hours prior to bed. Allow your stomach to digest the foods from your last meal, and sip an herbal tea to soothe digestive upset.
Chew foods thoroughly. Most people today don’t chew their food enough. Remember, digestion starts in the mouth! The more you break down foods prior to swallowing, the easier time your stomach will have digesting them.
Wear comfortable clothing after eating. Avoid tight-fitting clothing and belts, especially during mealtime. These can make symptoms, pressure and pain worse.

4. Other Lifestyle Changes and Tips

Treating acid reflux and GERD requires a multi-prong approach. Lifestyle changes like eating a healthy acid reflux diet, avoiding food triggers and taking the right supplements can all really help.

In addition, a high percentage of sufferers find relief from making other changes to how and when they eat, along with to how they rest and move their bodies.

Here are tips that can reduce the onset of acid reflux symptoms by decreasing common triggers:

Sleep on your side, and raise your head. Try to lift the head of your bed four to six inches, since laying totally flat down in bed might make symptoms worse. Use blocks to raise the bed, not just pillows. This is better than just propping up your head with pillows, which can cause neck problems. In fact, raising your head at night can help keep acid in the stomach and relieve symptoms of acid reflux and GERD. As a result, there is ongoing research testing sleep positions and their effects on acid reflux symptoms at night.
Don’t bend over. Bending over from the waist to relieve pain will likely not help. In fact, bending over may even make symptoms worse by squeezing the stomach.
Manage stress. Stress makes symptoms of acid reflux worse by increasing acid production in the stomach. It’s important to start incorporating relaxation techniques into your daily routine. For example, try yoga, meditation, art therapy or whatever helps you effectively manage stress.
Acupressure. Certain reflex points at the base of the rib cage are associated with digestion and can help relieve the symptoms.
Don’t rely on drugs. As mentioned above, prescription medications only temporarily treat the symptoms. For long-term relief, you must adjust your diet and lifestyle. If you are going to take drugs for pain, take them close to bedtime for the most relief.
Exercise. Exercise moderately, not intensely, since studies show that rigorous exercise and running can agitate the digestive tract and cause acid reflux. Exercise earlier in the day.
Stop smoking. If you smoke, stop as soon as possible! Smoking can relax your sphincter and cause acid to rise. Secondhand smoke can also make symptoms worse.

Precautions

Just because acid reflux is common doesn’t mean it’s “normal.” If your acid reflux symptoms interfere with your lifestyle or daily activity, affect your appetite or nutrient intake, and/or last for more than two weeks, then consider visiting a doctor.

Other reasons to get a professional opinion on treatment options include experiencing:

hoarseness
worsening of asthma after meals
pain that is persistent when lying down
pain following exercise,
difficulty breathing that occurs mainly at night
diarrhea
trouble swallowing for more than one to two days

Conclusion

Acid reflux is caused by stomach acid creeping up into the esophagus. Symptoms of acid reflux usually include chest pains, heartburn, a bad taste in the mouth, bloating, gassiness, and difficulty digesting and swallowing properly.
Common causes of acid reflux and GERD include eating a poor diet, overeating and eating quickly, pregnancy, history of hiatal hernias, obesity, older age, and an imbalance of stomach acid.
One of the best ways to treat GERD is to follow an acid reflux diet. That includes eating healthy acid reflux diet foods and avoiding problems foods, such as those that are processed and high in acid.
In addition to following an acid reflux diet, other natural remedies in reaching a healthier weight, taking helpful supplements and eating smaller, more balanced meals — as well as other lifestyle changes.

The post Acid Reflux Diet: Best Foods, Foods to Avoid & Supplements that Help appeared first on Dr. Axe.

Black Mold Symptoms + 12 Natural Remedies

Annie Price, CHHC — Sun, 16 Apr 2023 17:00:44 +0000

Black mold exposure and black mold poisoning can cause a wide range of health problems, and some black mold symptoms can actually be really serious.

You may have found this article from googling “black mold in shower” or “mold in house.” Unfortunately, mold problems are not unusual in the home, and the shower is a classic location to find black mold flourishing.

According to the Centers for Disease Control and Prevention, molds in general are very common in homes and buildings, and they can grow anywhere indoors where there is moisture.

You can help your body recover if you’ve been exposed to black mold. You can also naturally rid your home of black mold and prevent it in the first place!

Black mold symptoms are highly unpleasant so you really don’t want to deal with them if you don’t have to.

What Is Black Mold?

Black mold is easily distinguishable from other molds because, not surprisingly, it tends to be dark black. Black mold, also known as Stachybotrys chartarum or Stachybotrys atra, can be found indoors growing on a variety of surfaces, especially things with a high cellulose content, like wood, fiberboard, gypsum board, paper, lint and dust.

Other than being black, what does black mold look like? Black mold can actually be a greenish or grayish black. It has a distinctive odor that’s musty and mildew-like.

What is mold? A mold is a type of fungus that grows in filaments and reproduces by forming mold spores that cannot be seen by the naked human eye.

Mold can grow and thrive in any season, indoors or outdoors, in damp, warm and humid environments, and it spreads like wild fire. Mold itself flourishes in warm, moist environments, but mold spores can actually survive in harsh, dry environments.

The spores float around in indoor and outdoor air. When the spores land on a moist surface, the mold can then start to grow.

Black mold is most likely to rear its ugly head in areas of the home that are warm, humid and damp. In addition to showers, basements and crawlspaces that may have leaks, or some other sources of moisture, are commonly susceptible to the growth of toxic black mold.

I want to note that according to the CDC, the term “toxic mold” is not accurate. However, it does admit that molds (like black mold) can produce toxins (specifically mycotoxins) that are toxic or poisonous — so maybe we should call it toxin-producing black mold.

Black Mold Symptoms

There are several common black mold symptoms. Some of these symptoms of mold exposure include:

Headaches
Chronic fatigue
Fever
Eye irritation
Sneezing
Rashes
Irritation to the mucous membranes of the mouth, nose and throat
Chronic coughing

Black mold symptoms are even worse if the black mold exposure is severe, has lasted for a long time or if the individual has a mold allergy. Symptoms could include nausea, vomiting, as well as bleeding in the nose and lungs. Studies have also linked household mold exposure to depression.

The extent of black mold symptoms depends upon the number of spores inhaled and the duration of exposure. Black mold easily causes mold allergy symptoms, and symptoms likely persist until you get rid of the the black mold.

Sometimes people don’t realize the health problems they’re having are actually black mold symptoms. Black mold is not something to ignore because it only gets worse the longer you ignore it.

If you’re looking for a way to confirm that you have black mold poisoning, some laboratories offer testing for the presence of mycotoxins in the body. Labs use an immunology test called an Enzyme Linked Immunosorbent Assay (ELISA) to test urine samples for aflatoxins, ochratoxin A and trichothecenes.

Causes and Risk Factors

Moisture combined with warmth in any environment is the major predecessor to black mold. Bathrooms, especially showers, are not the only prime locations for mold. The basement, especially if there is any water leakage, is another common area for black mold to flourish.

Another place to watch out for black mold is your HVAC or air conditioning system, which is constantly recycling air. If there is moisture in the air, this can lead to moisture inside the system, which can then lead to mold growth.

In addition to the mold actually growing within the inside of the system itself, now you have a system that’s spewing out mold spores into your living space. This is why it’s so important to have your system checked and cleaned regularly, or even replaced if the system already contains mold.

Conventional Treatment

Typically, you can see or smell large black mold infestations. Smaller infestations can be harder to find. Wondering how black mold is conventionally treated? According to the CDC:

In most cases mold can be removed from hard surfaces by a thorough cleaning with commercial products, soap and water, or a bleach solution of no more than 1 cup of bleach in 1 gallon of water. Absorbent or porous materials like ceiling tiles, drywall, and carpet may have to be thrown away if they become moldy. If you have an extensive amount of mold and you do not think you can manage the cleanup on your own, you may want to contact a professional who has experience in cleaning mold in buildings and homes. It is important to properly clean and dry the area as you can still have an allergic reaction to parts of the dead mold and mold contamination may recur if there is still a source of moisture.

Are you wondering how to test for mold? One option is to hire a professional mold tester to collect and analyze mold samples.

A cheaper option is to order a black mold test kit, which you can use to collect mold samples yourself. You then send the samples to a professional mold-testing laboratory.

12 Natural Ways to Deal with Black Mold Symptoms

If you already see or smell black mold, remove it immediately and thoroughly.

If you’re experiencing black mold poisoning, there are thankfully some natural ways to help with your black mold symptoms, including:

1. Raw Garlic

Raw garlic has amazing antifungal abilities, which is just what your body needs when it has been exposed to black mold. Garlic helps kill off fungi, molds and yeasts. Two to four grams of fresh garlic per day, or 600 milligrams to 900 milligrams of garlic tablets daily, is recommended for toxic mold exposure.

2. Activated Charcoal

Activated charcoal can be taken as a supplement for mold cleansing. Most people don’t think about mold living in their bodies, but it can. Activated charcoal is a potent natural treatment.

It traps toxins in the body, allowing them to be flushed out so the body doesn’t reabsorb them. Activated charcoal is made from a variety of sources, but when used for natural healing, it’s important to select activated charcoal made from coconut shells or other natural sources.

3. Chlorophyll

It’s so much more than a green pigment found in plants. I’m talking about chlorophyll, which has shown an ability to protect DNA from damage caused by toxic molds like aflatoxin.

Chlorophyll also has antibacterial and antifungal properties, making it a highly recommended part of any healthy diet, but especially one that is looking to fight black mold symptoms.

Chlorophyll is in green vegetables, especially dark green leafy ones, so eat them regularly. Chlorella, spirulina and phytoplanktonare three of the best sources of chlorophyll, and they’re available in a variety of supplement forms.

4. Cut Down or Cut Out Sugar

If you’re suffering from mold toxicity, sugar is definitely not your friend. Fungi, which include molds and yeasts, require the presence of sugar for survival. Eliminate or significantly cut down your sugar intake to help to get rid of any black mold symptoms.

When it comes to black mold in your home, these are some of the best natural ways to deal with black mold:

5. Identify the Moisture Source

The absolute key to dealing with black mold anywhere is to identify what’s creating the warm, damp environment in which the black mold can flourish. If you clean up black mold but don’t address the source of the moisture, then the black mold is highly likely to return.

No natural or conventional treatment will prevent or remove mold permanently unless you remove mold’s necessary ingredient, which is moisture.

6. Fix the Source

You need to completely fix any water leaks, enable better ventilation where humidity is high and/or address any HVAC system problems. You can also purchase a dehumidifier for any areas that tend to be too humid.

Exhaust fans are in kitchens and bathrooms for good reason. Make sure you use them to get moisture out of these prime mold areas.

7. Throw Away Mold-Ridden Items

Discard any items that are porous or if you are unable to completely remove the mold from them. It’s also a very smart idea to get rid of any carpets that have been flooded because they’re very prone to mold. Never paint or caulk over moldy surfaces.

8. Tea Tree Oil

Bleach will definitely work to effectively kill black mold. However, it’s ideal not to turn to bleach since bleach comes with so many concerning health side effects, including irritation to the eyes, mouth, lungs and skin.

If you have asthma or another breathing problem, then the use of bleach is even more health-hazardous. Bleach can also burn human tissue, both internally and externally, especially in small children.

Tea tr ee oil is one of several natural mold killers that you can employ instead of bleach. To put tea tree oil’s natural fungicide power to work, combine two teaspoons of tea tree oil with two cups water in a spray bottle, and shake well.

Spray the mixture anywhere that you see black mold. Then just let it sit, and reapply as needed. Tea tree oil is said to be one of the best natural mold killers.

Pine oil can also be used in a similar fashion.

9. Baking Soda

Baking soda is another great natural anti-mold substance. Mix a teaspoon of baking soda with two cups of water in a spray bottle. Make sure to shake the mixture well.

Next, spray the moldy areas, and use a scrubbing brush to scrub the black mold away. Rinse the area, and spray it again with the baking soda solution. This time just let it dry.

10. Vinegar

Put undiluted white distilled vinegar into a spray bottle, and spray the vinegar directly on the moldy area(s). Let it set without any rinsing or scrubbing. This is a smelly natural mold remedy, but it’s said to be highly effective and the vinegar scent will fade.

11. Grapefruit Seed Extract

If you just can’t handle the smell of vinegar (even short term), then there is another option that is odorless. I’m talking about grapefruit seed extract, which is an excellent antifungal both internally and externally.

To use it on a moldy area in your home, simply combine 20 drops of grapefruit seed extract with two cups of water in a spray bottle. Shake the mixture, and spray it directly on the mold. Do not rinse.

12. Hydrogen Peroxide

Hydrogen peroxide is another odorless option that can be used to kill black mold. Pour a 3 percent concentration hydrogen peroxide into a spray bottle, and spray the moldy areas until they are saturated.

Let the hydrogen peroxide sit for at least 10 minutes before scrubbing the area well. Wipe the area with hydrogen peroxide when you’re done scrubbing.

Natural remedies may not be as strong as bleach and typically need to be repeated, but they are a much healthier route!

Prevention

The main way to prevent black mold infestation and black mold exposure is moisture control. If you have a water leak or flooding, address the source of the water to prevent mold growth. If you’re having trouble in your bathroom and don’t have an exhaust fan, then it’s a a good idea to install one.

You should also aim to keep humidity down in your home — ideally, not higher than 50 percent. If humidity is a problem where you live, then a dehumidifier can be helpful. This is especially important when the weather is humid outdoors.

In warmer months, an air conditioner can help keep the humidity down.

Also, make sure to properly ventilate your home. It’s especially important to have exhaust fans in your bathrooms and kitchen.

Make sure not to carpet your bathroom(s) because this will only increase the trapping of moisture. You should also remove and replace any carpets in your home that have experienced flooding.

Regularly cleaning your home, especially your bathroom and basement, with natural anti-mold products will help keep black mold away, too.

Precautions

If you do opt to go the conventional route and use bleach to clean up black mold, never mix bleach with ammonia or any other household cleaning product. Doing so can cause extremely dangerous and even fatal fumes.

Always wear protective gloves and eye wear when cleaning mold. Make sure you cover the skin of your arms as well as your hands.

You should also wear a respirator or mask designed for work with mold spores. A N-95 respirator is available online or at some hardware stores. To increase ventilation, open windows to let fresh air inside.

If you have an area of black mold that is more than 10 square feet, consult the U.S. Environmental Protection Agency guide titled “Mold Remediation in Schools and Commercial Buildings.” This document also applies to other building types.

If you have any health concerns or are currently taking any medication, check with your doctor before using any internal natural remedies for black mold symptoms. If you’re looking for a doctor who has experience in diagnosing and treating mold and mycotoxin-related illnesses, you can check out the American Academy of Environmental Medicine.

The post Black Mold Symptoms + 12 Natural Remedies appeared first on Dr. Axe.

Traditional Chinese Medicine Benefits, Herbs & Therapies

Dr. Josh Axe, DC, DNM, CN — Fri, 14 Apr 2023 20:35:29 +0000

Traditional Chinese Medicine (TCM) is an ancient form of healthcare that dates back over 2,500 years and includes natural treatments such as acupuncture, herbal remedies, dietary advice, stress/emotional support, exercise including tai chi and qi gong and treatments such as cupping and moxibustion.

TCM along with Ayurveda two of the oldest and most renowned forms of ancient medicine in the world and are returning quickly in popularity. TCM practitioners look to treat the root cause of disease and take a holistic approach to helping people experience complete healing without the use of conventional drugs.

Over the past several decades, Eastern alternative (also called complementary or integrated) medicine practices have continued to be adopted by conventional medical establishments in the U.S. and other Western nations. The Department of Complementary-Alternative Medicine at Medical University of South Carolina reports that according to a study of 3,200 physicians conducted by Health Products Research, more than 50 percent of physicians in the U.S. planned to begin or increase use of alternative medicines, including those rooted in Traditional Chinese Medicine (TCM), within the following year.

More and more medical schools are now recognizing the importance of training students and staff in “mind-body” practices that emphasize disease prevention and holistic treatments. Although some physicians and patients tend to be skeptical about the effectiveness of many TCM practices, research continues to show that complementary modalities can make a big difference in many patients’ quality of life.

Several of the advantages that Traditional Chinese Medicine and other Eastern practices have to offer include a high level of patient compliance (often due to patients noticing improvements in their symptoms quickly), reduced stress levels, natural pain management, improved sleep, stronger immunity and decreased need for medications.

What Is Traditional Chinese Medicine?

Traditional Chinese Medicine is a type of holistic, natural health care system that dates back at least 2,000 years to the year 200 B.C. TCM is “holistic” and “natural” because it stimulates the body’s own healing mechanisms and takes into account all aspects of a patient’s life, rather than just several obvious signs or symptoms. TCM practitioners view the body as a complex network of interconnected parts (part of a larger concept known as Qi), rather than separate systems or organs.

Traditional Chinese Medicine treatments aim to correct imbalances in the body and primarily work in three major ways:

Addressing a patient’s external factors and environment
Helping patients relate to their internal emotions in a healthier way, including managing stress
Improving someone’s lifestyle factors, including diet and exercise routine

Organs that are especially focused on during TCM treatments include the kidneys, heart, spleen, liver, lung, gallbladder, small intestine and large intestine. Depending on the specific type, the benefits of TCM therapies range considerably. Some of the health problems most commonly treated with Traditional Chinese Medicine therapies include:

Chronic pain
Arthritis
Fatigue
Infertility
Liver disease
Headaches
Indigestion
Hormonal imbalances
High blood pressure
PMS or menopause symptoms
Cancer recovery or chemotherapy

Different Traditional Chinese Medicine therapies include:

Acupuncture: Helps lower pain, improve hormonal balance and combat stress
Cupping therapy: Used for pain management, improving immunity and helping with digestion
Herbal medicine: Used to control inflammation, fight free radical damage and boost liver function
Nutrition: For preventing deficiencies, boosting energy and improving detoxification
Exercise: Including Qi gong or tai chi for flexibility, strength and concentration
Massage: Soft tissue manipulation for improving blood flow, one of which is called tui na
Moxibustion: Burning an herb near the skin

Tenets and Beliefs

TCM was mostly practiced in Asia and not commonly known of or studied in the U.S. until around the 1970s. Since Eastern practices, such as yoga, meditation, tai chi and acupuncture, started to gain notoriety in the media during this time period, hundreds of studies have investigated the health effects of such modalities.

Traditional Chinese Medicine draws on the belief that Qi (which roughly translates to “vital energy” and is pronounced “chee”) is essential for overall health.

Qi is said to circulate throughout the body along pathways called meridians, and proper Qi is needed to keep all systems in balance.
Meridians are utilized in many TCM practices, including acupuncture and acupressure, which focus on treating specific meridian points throughout the body that can be located anywhere from the head to the soles of our feet.
Meridians are believed to be connected to specific organ systems, and therefore focusing on certain meridians helps resolve specific symptoms. According to TCM, restoring Qi can be beneficial for preventing diseases from developing and treating existing inflammation, injuries, pain or illnesses.

Another concept that’s vital to Traditional Chinese Medicine is yin and yang, defined as opposing but complementary energies. You might be familiar with the yin-yang symbol (a circle that’s half white and half black with smaller circles inside), which is used to represent the concept of all of earth’s opposing forces, including hot and cold, winter and summer, energy and rest. It is believed that, like Qi, yin and yang negatively affect your health when they’re out of balance and one is more dominant than the other, so a primary goal of TCM treatment is to restore their equalizing relationship.

Chinese Herbal Medicines

Chinese herbal medicine has existed for centuries in China, where Chinese herbs are often used for many acute and chronic conditions. Chinese herbal therapy has its roots in a traditional medicinal text called “Materia Medica.” Thousands of different healing herbs, minerals, teas, tinctures and other extracts are listed in this text and utilized by trained herbalists depending on a patient’s specific symptoms.

Who can benefit most from Chinese herbal medicines?

Chinese herbs focus on helping correct dysfunction of certain organs and unhealthy body patterns. The goal of herbal therapy is to bring the body back into a state of homeostasis (balance) and restore proper energy (also called Qi).
Patients with many different symptoms can be treated with herbs, including those with frequent colds or the flu, fatigue, chronic respiratory issues, infertility, allergies, chronic pain, anxiety or depression, trouble sleeping, menopausal symptoms and even people recovering from cancer or chemotherapy.
Some scenarios that make a patient a good candidate for herbal therapy include having more than one unexplained symptom, feeling fatigued on top of having other symptoms, not responding well to medications or experiencing side effects, feeling anxious or depressed, in addition to having other symptoms.

Common Chinese herbal medicines include astragalus root, reishi mushroom, goji berry, ginkgo biloba, ginseng, red clover and many others.

Here’s what you can expect during a Traditional Chinese Medicine herbal session: Following an exam with the herbalist, customized herbs (almost always more than one) are recommended. Sometimes herbs are used as a complement to another treatment, such as acupuncture.

Chinese herbal therapy is usually not covered by insurance, but in some cases a referral from a physician can help lower the cost. Oftentimes an herbalist works closely with a physician to manage a patient’s treatment, especially if the herbal therapy can interact with the patient’s prescription medications.

Benefits

1. Lowers Inflammation and Might Offer Increased Cancer Protection

The Journal of Traditional & Complementary Medicine reports that Traditional Chinese Medicine practices, including herbal treatments and the use of medicinal mushrooms, can have positive “antioxidant, anti-inflammatory, anti-apoptotic and autophagic regulatory functions.”

This translates to lowered levels of oxidative stress and inflammation, thereby protecting cells, tissues and organs from long-term disease development. Inflammation is at the root of most diseases and tied to the majority of common health problems, including cancer, heart disease, autoimmune disorders, cognitive impairment and diabetes.

TCM treatments, including acupuncture, acupressure and herbal treatments, can also help patients overcome a variety of harmful lifestyle habits related to inflammation, such as cigarette smoking, overeating, resisting chronic pain, chronic stress and alcohol-induced liver damage. Certain treatments are capable of lowering the body’s “fight-or-flight” stress response, which helps patients manage the effects of chronic stress — which can include poor sleep and hormonal imbalances.

Several herbal remedies that have been found to help lower oxidative stress include:

Medicinal mushrooms, including reishi and cordyceps: promote stronger immunity, help fight fatigue, have anticancer properties, help balance hormones and control the body’s stress response
Monascus adlay and Monascus purpureus: used to lower lung inflammation and damage
Amla (Emblica officinalis Gaertn. of Euphorbiaceae family), aka gooseberries: lowers hepatotoxin-induced liver inflammation
Virgate wormwood decoction (Yīn Chén Hāo tāng): also used to lower liver damage
Green tea extract and its active components, catechins: help protect the brain, reduce fatigue and regulate appetite
Crataegi Fructus (Shān Zhā): helps treat symptoms of hyperactive bladder
Five Stranguries Powder (Wǔ Lén Sǎn): has antioxidant and anti-inflammatory abilities

2. Reduces Chronic Pain and Headaches

Two of the most popular TCM treatments for managing pain are acupuncture and acupressure. Acupuncture is a practice that is more than 3,500 years old. It’s most often embraced by patients who are looking to alleviate chronic headaches, pain due to arthritis, neck or back pain, plus many other symptoms related to injuries or stress too.

Studies have found that acupuncture, especially when combined with other Traditional Chinese Medicine methods like tai chi and a healthy diet, can be valuable, non-pharmacological tools for patients suffering from frequent chronic tension headaches.

Research done at Memorial Sloan Kettering found that patients receiving acupuncture experienced less neck muscle aches and pain, osteoarthritis and chronic headaches compared to patients in the placebo control group. Research published in the American Journal of Chinese Medicine even showed that one month of acupressure treatment can be more effective in reducing chronic headaches than one month of taking muscle-relaxant medications.

Research conducted at Toronto Western Hospital has found that tai chi contributes to chronic pain management in three major areas: “adaptive exercise, mind-body interaction, and meditation.” Trials examining the health benefits of tai chi have found that patients often experience improvements in several pain conditions: osteoarthritis, fibromyalgia and low back pain.

3. Balances Hormones and Improves Fertility

Research suggests that certain “adaptogen” Chinese herbal medicines contain antioxidants and anti-inflammatory compounds that can change the way that nerves transmit messages to the brain, improving various functions within the endocrine and central nervous systems. This helps naturally improve the body’s healing abilities and helps balance hormones — including cortisol, insulin, testosterone and estrogen.

In an animal study conducted by the Department of Food Science and Nutrition at Zhejiang University in China, it was shown that reishi mushroom supplementation helped lower symptoms of diabetes. By reducing the body’s stress response, TCM therapies like acupuncture, tai chi and massage therapy can also be beneficial for treating hormonal imbalances.

Even in the West, massage therapy has been recommended for diabetes for over 100 years, and various studies have found it can help with other hormone-related conditions by inducing relaxation, raising energy levels, helping people become more active, reducing emotional eating, improving diet quality and improving sleep.

A 2001 study published in the Chinese Journal of Integrative Medicine showed that acupuncture plays a positive role in hormonal balance and treating infertility. Acupuncture seems to work by modulating the central and peripheral nervous systems, the neuro-endocrine and endocrine systems, ovarian blood flow, and metabolism. It’s also been shown to help improve uterine blood flow and decrease effects of depression, anxiety and stress on the menstrual cycle.

4. Improves Liver Health

Herbal medicine and nutrition are important aspects of TCM, since a poor diet can directly contribute to liver damage — and the liver is one of the focal organs in Eastern medicine. The Traditional Chinese Medicine World Foundation explains that TCM views the liver as “the organ responsible for the smooth flow of emotions as well as Qi and blood. It is the organ that is most affected by excess stress or emotions.” TCM, therefore, draws a link between liver damage and illnesses like obesity, fatigue, indigestion, emotional stress, trouble sleeping and much more.

A diet and herbal treatment plan that follows Traditional Chinese Medicine guidelines is one that’s very similar to eating an alkaline diet, helping restore the body’s proper pH and preventing deficiencies of key minerals. Stress reduction, exercise, sleeping proper amounts and many herbal medicines are used to treat liver problems. Acupressure massage is also used to stimulate the liver, improve blood flow and relieve tension caused by stress.

Adaptogen herbs (including reishi mushrooms or cordyceps) are commonly recommended to improve liver function and help prevent liver disease. A 2013 study published in the International Journal of Medicinal Mushrooms found that reishi induces hepatoprotective effects on acute liver injury because it contains antioxidant properties.

Foods that can help improve liver health, fight liver disease and improve detoxification include raw and fresh vegetables (especially dark leafy greens), herbs and spices like garlic and ginger, healthy fats, and sweet potatoes. These are common in the TCM-friendly macrobiotic diet. Alcohol, processed carbohydrates, sugary snacks or drinks, synthetic ingredients, fried foods, and refined oils or fats are all damaging to the liver and thus usually reduced or eliminated when working with a TCM practitioner.

5. Protects Cognitive Health

By way of reducing inflammation and oxidative stress, Chinese herbs can help protect brain health and memory. Cognitive disorders, including dementia and Alzheimer’s disease, are linked to heightened inflammation, free radical damage, an inability to use glucose properly, vitamin deficiencies, stress and environmental toxins. Therefore, an alkaline diet, herbal supplements, exercise, proper nutrition and reducing stress may help control the body’s immune response and regulate hormones that protect the brain.

According to a 2007 report published in Clinical Interventions in Aging, “There has been a long history of research and medical practice in dementia in China, during which the ancient Chinese people have formed a whole theory and accumulated abundant experience in the treatment of dementia.” In recent decades, it’s been shown through a growing number of clinical studies that certain herbal extracts — including glycyrrhiza, atractylodes, rhubarb, ginseng, fructus lycii, polygala, angelica and safflower — serve as expectorants and promoters for blood circulation.

Medicinal mushrooms have also been shown to help decrease the amount of toxins or heavy metals that can accumulate within the body, therefore promoting higher energy levels, better concentration, improved memory and better quality sleep (all important for a sharp mind and mood control). Coupled with other holistic treatments that promote well-being, they may help prevent and treat many common age-related cognitive disorders.

Overall, multiple studies suggest that various treatments prescribed in TCM may benefit cognitive health for a number of disorders like Alzheimer’s, dementia and Parkinson’s disease.

6. Helps Lower the Body’s Stress Response

Acupressure (a type of massage therapy that’s also called Tai chong in TCM) is beneficial not only for liver health, but also for reducing stress. Tai chong is believed to stimulate a key point on the liver channel meridian, located at the top of the foot, that is related to emotional trauma and negative “energies,” such as resentment, bitterness, worry, anxiety and depression. Releasing these negative feelings can help lower the body’s “fight-or-flight” response, which has significant benefits: reduced blood pressure, improved sleep, more energy, less muscle tension and more.

Acupuncture and tai chi can also be very helpful for managing stress. Tai chi is a type of qigong exercise that’s considered a “mind-body” practice because it combines the principles of martial arts with controlled breathing and focused attention. The spiritual dimension of tai chi, focus on turning attention inward and quieting of the mind can help prevent cortisol levels from rising and improve someone’s overall sense of well-being.

Similar to yoga or meditation, a study published in the International Journal of Behavioral Medicine found that tai chi is an effective natural stress reliever that can have positive effects in patients dealing with anxiety or depression.

7. Preserves Muscle Strength, Flexibility and Balance

Harvard Medical School reports that a regular tai chi practice can help address several core benefits of exercise: boosting muscle strength, maintaining flexibility, increasing and sustaining balance, and sometimes even providing an aerobic workout that’s important for your heart. Studies conducted by Harvard researchers have shown that 12 weeks of tai chi practice can help patients, especially those who are older or might have limited abilities, build a “healthy body, strong heart and sharp mind.”

Massage therapy/acupressure are also beneficial for improving muscle recovery and helping prevent injuries. Massage practices rooted in TCM date back thousands of years, and ancient medical texts show that practitioners living in pre-dynasty China used massage to alleviate common aches and pains and improve the flow of Qi energy.

Deep tissue massage helps bring blood flow to muscles and strained tissue, lowers the body’s stress response (stress makes recovering from injuries tougher), decreases muscle tension, and might even help enhance athletic performance. Some massages rooted in TCM also utilize other mind-body practices like visualization, meditation and deep breathing to calm the nervous system.

Precautions

Who teaches Eastern medicines, and are they safe? More effort than ever before is being made to regulate training and certifications of TCM practitioners.

A 2010 report published in the Journal of Complementary and Alternative Medicine states that

Consumer-driven development has resulted in an introduction of education programs for practitioner training, development of product and practitioner regulation systems, and generation of an increasing interest in research. Significant efforts have been made in validating the quality, effectiveness, and safety of TCM interventions evidenced by a growing number of published trials and systematic reviews.

Qualifications for different practitioners ranges from state to state and country to country. There are now more than 50 Eastern training programs offered at universities and accredited organizations throughout the U.S.

That being said, keep these points in mind regarding safety of TCM:

Always do your research and visit a practitioner who is well-trained in whatever method you’re being treated with. Look for a facility that displays certifications, and in the case of acupuncture, make sure needles are new and sterile.
The National Institute of Health considers acupuncture to be “generally considered safe when performed by an experienced, well-trained practitioner using sterile needles.” The FDA regulates acupuncture needles as medical devices and requires that they be “sterile, nontoxic, and labeled for single use by qualified practitioners only.”
Chinese herbs should be taken under supervision and not used by women who are pregnant or breastfeeding. Chinese herbal products manufactured outside of the U.S. can be mislabeled, contain dangerous additives, and sometimes have traces of heavy metals, including lead, cadmium and mercury. Look for high-quality, pure products made from trusted and certified retailers, or work directly with an herbalist.
In general, TCM treatments are still usually recommended as complementary treatment methods, meaning it’s best to try them in addition to seeing a medical physician and following your doctor’s advice.
You’re likely to get the best results overall from TCM when you incorporate different preventative and lifestyle habits, including eating a healthy diet, exercising, getting enough sleep, using beneficial supplements, and in some cases receiving physical therapy or taking medications for pain management.

To help you locate a qualified practitioner in your area, check listings from the following organizations:

Final Thoughts

Traditional Chinese Medicine is a natural, holistic medicinal system that originated in ancient China thousands of years ago and is still practiced throughout the world today.
TCM practitioners use herbal medicines, mind and body practices like tai chi, acupuncture, massage therapy, and nutrition to help patients of all kinds, including those with chronic pain, fatigue, headaches, infertility and hormonal imbalances.
In the West, TCM is primarily considered to be a “complementary health approach,” which means it’s best utilized when working with a physician and addressing other aspects of health like diet and exercise.

The post Traditional Chinese Medicine Benefits, Herbs & Therapies appeared first on Dr. Axe.

Acupressure Benefits & Pressure Points: Help Relieve Pain, PMS & Insomnia

Annie Price, CHHC — Fri, 14 Apr 2023 19:30:05 +0000

Similar in principle to acupuncture but with absolutely no needles involved and no additional equipment required, acupressure is a fascinating health tool that you can start using today. That’s right, self-acupressure is not hard to do, and it simply involves applying pressure to your own pressure points.

Thankfully, more and more people are realizing that acupressure can help with pain rather than turning to addictive opioids.

There are many pressure points on the body, and when I say “the body,” I mean all over the entire body, from your head to your toes and so many places in between! There are pressure points on the body to relieve pain, pressure points for nausea, pressure points to induce labor … the list goes on and on.

I’m about to tell you about a method that dates back thousands of years and has recent research confirming many of its most common uses.

What Is Acupressure?

Roots in Traditional Chinese Medicine

Acupressure has clear roots in the practice of Traditional Chinese Medicine (TCM). To properly define acupressure, it is an “alternative-medicine practice in which pressure is applied to points on the body aligned along 12 main meridians (pathways), usually for a short time, to improve the flow of qi (life force).”

Another acupressure meaning is a method of activating the body’s self-healing mechanisms to treat illness and alleviate pain.

Like reflexology, it is based on the vital energy theory, which says that stress impedes the flow of the “vital energy” that exists in each human body. Reflexology mainly focuses on the feet and hands, while acupressure is practiced all over the body.

Acupressure, acupuncture and reflexology are all methods that are believed to help optimize that flow of energy in our bodies.

You can perform self-acupressure or you can seek acupressure therapy from a certified specialist. Self-acupressure is great because the majority of acupressure points can be reached, but if someone else does it then all points can be reached — plus you benefit from that person’s expertise, including what points help what and appropriate pressure timing and intensity.

What is acupressure massage? It’s a form of massage where pressure is intentionally applied to specific points of the body.

This pressure points massage is also referred to as a shiatsu massage. Shiatsu originates in Japan, and the goal of shiatsu is to remove blockages in the body by realigning meridian points, which in turn is supposed to help balance energy in the body, helping it feel better in both a physical and mental sense.

Some shiatsu practitioners put more of an emphasis on the body’s meridian lines than on pressure points. In addition to their fingers, shiatsu experts are likely to use their knuckles, elbows, fists and even feet to apply pressure.

Use in Ayurveda

In addition to having a long history in Traditional Chinese Medicine, acupressure is also utilized in Ayurvedic medicine. Ayurvedic acupressure is also called Marma therapy, and it can be defined as an ancient Indian practice that uses the manipulation of subtle energy (prana) in the body with the intention of supporting the body’s healing process.

Prana in Ayurveda is like qi or chi in TCM. Marma therapy uses 107 acupressure points, which are believed to be access points to the entire body as well as the mind and consciousness. (3)

What is an acupressure point?

An acupressure point, often called a pressure point, can be defined as a point on the body to which pressure is applied (as in acupressure or reflexology) for therapeutic purposes.

What is an acupressure chart?

An acupressure chart is basically a pressure points chart. It shows all of the many locations all over the body that are considered pressure points that can be pressed for various health concerns.

An acupressure chart also typically shows the 12 main meridians of the body. What is a meridian? It’s an “energy highway” in the human body through which energy or qui flows.

These are channels within the body that correspond to major organ systems, such as the heart, kidney and liver. Each meridian has various acupressure and acupuncture points along its path.

There are six leg meridians, including the gallbladder (GB), urinary bladder (B), kidney (K), liver (Lv), stomach (S) and the spleen/pancreas (Sp). The six arm meridians are the large intestine (LI), small intestine (SI), heart (H), pericardium (Pc), triple warmer (TW) and lung (L).

When you see a pressure point start out with one of these letters, it’s referencing which meridian it’s located on. Pressing just one pressure point can help relieve a specific symptom or health condition. It’s also common in acupressure to work a series of pressure points for one concern or just to promote overall well-being.

Differences between acupressure and acupuncture

Acupressure vs. acupuncture: What are the differences? Acupressure points and acupuncture points are the same. Both methods use the same meridian lines, too.

The biggest difference is that acupuncture stimulates the points with needles while acupressure applies bodily (mainly finger) pressure to the points. This pressure can range from gentle to firm.

Both disciplines aim to optimize energy flow in the body through the release of tension/blockages and promote energy healing.

Self-acupressure

Does self-acupressure work? I can say from my own personal experience that it absolutely can work wonders.

Of course, not all pressure points are possible to manipulate on your own, but so many are in reach, such as your hand pressure points. It’s actually pretty amazing to see just how many points are located on your hands alone!

The great thing about self-acupressure is that many points can be stimulated while you go about your daily life. While waiting in line at the grocery store, you can even apply pressure to one of the many pressure points on your hand, and it’s likely that no one will even notice.

Benefits of Acupressure

The benefits of acupressure are seemingly never-ending. You name it, and there is most likely at least one, if not multiple, pressure points that are known to be helpful.

In general, acupressure can help release tension, boost circulation and reduce pain. Here are some top acupressure benefits for common health concerns:

1. Relieving Pain

One of the most popular general uses for acupressure is definitely pain relief. A systematic review published in 2014 in the journal Pain Management Nursing Studies looked at studies from 1996 to 2011 where acupressure was used as a form of treatment, and its effectiveness at reducing pain was evaluated.

What kind of pain are we talking about with all of these many studies? Examples of conditions that led to pain for study subjects included chronic headaches, lower back pain, labor pains, dysmenorrhea and “other traumatic pains.”

Overall, the review concluded:

Acupressure has been shown to be effective for relieving a variety of pains in different populations. The review begins to establish a credible evidence base for the use of acupressure in pain relief. The implication for health care providers would be incorporating acupressure into their practice as an alternative therapy to facilitate patients who suffer from pain.

A randomized, controlled clinical trial published in the American Journal of Chinese Medicine had more specific results when it comes to headache pain. The researchers found that “one month of acupressure treatment is more effective in reducing chronic headache than one month of muscle relaxant treatment, and that the effect remains six months after treatment.”

The most popular pressure point for pain and tension is probably LI4, aka the “joining valley” or “hand valley point.” This point can be found in the firm skin between the thumb and index finger. It’s very easy to manipulate with the fingers of your other hand.

2. Reducing PMS Symptoms

For many women, premenstrual syndrome (PMS) is a dreaded thing to deal with month after month. There are certainly things you can do to reduce PMS symptoms, including making changes to your diet.

It also appears that acupressure can improve these unwanted symptoms. Research shows that manipulating pressure points LI4 and LV3 (also known as LIV3) may help. LV3 is located on your foot about two finger-widths above the place where the skin of your big toe and the next toe join.

A study published in 2017 in the journal Complementary Therapies in Medicine looked at the effects of acupressure on the quality of life in women with PMS. This randomized, single-blinded clinical trial had 97 participants with PMS receive 20 minutes of acupressure on different points for the two weeks before menstruation for three consecutive menstrual cycles. Subjects received the procedure on either LV3, LI4 or a placebo point.

What did the researchers find? Both LV3 and LI4 were highly effective pressure points for reducing PMS. The number of subjects with moderate/severe PMS decreased in LV3 and LI4 acupressure groups by the second and third cycles compared with the placebo group.

In addition, anxiety and depression scores “significantly decreased” in the LV3 and LI4 groups by the second and third cycles compared with the placebo group.

3. Calming Nausea

One of the most popular pressure points used for nausea and vomiting is pressure point P6 or Pc6. P6 is located on your inner arm near your wrist. It works so well that Memorial Sloan Kettering Cancer center recommends acupressure on this point to relieve nausea and vomiting due to chemotherapy.

It’s common for some patients to experience nausea after surgery. Research has shown that acupressure is “an effective minimal risk and low-cost adjunctive therapy for prevention and treatment” of postoperative nausea and vomiting in high-risk ambulatory surgical patients. The specific pressure point used was P6.

The stomach 44 pressure point, or S44, also referred to as the “inner courtyard,” is another well-known point targeted for nausea relief. There are also several other acupressure points that can be helpful for nausea and vomiting, including S36 and CV22.

4. Inducing Labor

Many pregnant women don’t want to be induced using unnatural means, which is why many turn to alternative methods like acupressure or acupuncture. A review of a randomized controlled trial concluded that while acupressure (and acupuncture) do not appear to decrease the need for a Caesarean section, “the SP6 acupressure point proved to be a complementary measure to induce labor and may shorten the labor duration without causing adverse effects to the mother or the newborn.”

Pressure points for labor include LI4, BL67, SP6, BL60, PC8 and BL32. Points like these are believed to boost blood flow to the uterus, affect hormonal responses and encourage uterine contractions.

Of course, a pregnant women should check with her doctor before using acupressure to induce labor. Same thing goes for acupuncture to induce labor.

5. Improving Insomnia

Sleep issues, like insomnia, plague many people today. The good news? Acupressure may be able to help.

A randomized, controlled trial published in 2017 in the Journal of Sleep Research looked at the effects of self-acupressure for alleviating insomnia. The 31 male and female subjects with insomnia disorder were randomized to receive two lessons on self-administered acupressure or sleep hygiene education.

The acupressure group performed acupressure on themselves for four weeks. By week eight, the subjects in the self-administered acupressure group had a lower (yet not statistically significant) Insomnia Severity Index (ISI) score than the subjects in the sleep hygiene education group.

More studies are warranted, but overall the study concludes, “self-administered acupressure taught in a short training course may be a feasible approach to improve insomnia.”

History

Acupressure has been used for thousands of years in Traditional Chinese Medicine. Pressure points, also called acupoints, and their specific applications are said to have first been established by TCM theory. As I mentioned earlier, it has also been used in Ayurvedic medicine for centuries as well.

Some say that acupressure as well as acupuncture came about as early Chinese healers studied the puncture wounds of Chinese warriors and observed that specific points on the body created interesting results when stimulated. Not only did acupressure reduce pain in the area of the pressure point, but it could be used to benefit other areas of the body nowhere near the pressure point.

Acupressure uses the same points as acupuncture but is completely non-invasive.

How far back to these fascinating pressure points go? Thousands of years, with one of the oldest known texts specifically on the subject of acupuncture/acupressure points being the “Systematic Classic of Acupuncture” from 282 A.D.

Precautions

If you are pregnant, it’s very important that you know pressure points of the body that are considered off-limits because they may encourage labor. Pregnant women should also check with their doctors before using acupressure treatments, including to induce labor.

Anyone with a serious medical condition or life-threatening disease should always consult a doctor before using acupressure. It is not meant to be a substitute for necessary medical advice and/or intervention.

Final Thoughts

Acupressure therapy is used to improve the flow of energy in the body, which in China is referred to as qui or chi. In Japan it’s ki ,and in Indian Ayurveda it’s called prana.
Stimulating pressure points is believed to improve the body’s circulatory, lymphatic, immune and hormonal systems. Overall, it’s used to boost the body’s natural ability to heal itself.
This practice is considered the non-invasive form of acupuncture. It does not involve needles and also does not require any additional equipment.
Acupressure point manipulation has been shown to help a wide range of health problems, including chronic pain (like headaches and back aches), PMS, sleep difficulties and nausea. It’s also employed to encourage labor in pregnant women.
It’s essential to educate yourself on pressure points and techniques (including appropriate pressure levels) before performing self-acupressure.

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Alopecia Areata Causes & 9 Natural Remedies

Christine Ruggeri, CHHC — Thu, 13 Apr 2023 12:00:31 +0000

Alopecia areata affects 2 percent of the worldwide population. And although it doesn’t cause physical pain or make you feel sick, it can be a psychologically devastating disease. This autoimmune disease involves the loss of hair around the scalp, face and parts of the body. It can come on at any time, without warning.

Alopecia areata is commonly misdiagnosed as other types of hair loss, like androgenetic alopecia (also called male pattern baldness). But with alopecia areata, your immune system is actually attacking your hair follicles. So treatment plans have to address the autoimmune response that’s occurring.

There are conventional medications and creams doctors commonly prescribe to help hair regrow. But most of them come with side effects and only result in temporary hair growth.

There are also natural hair loss remedies that will help to boost your immune system, reduce inflammation and correct nutrient deficiencies that may be making the condition worse.

What Is Alopecia Areata?

Alopecia areata is an autoimmune disease that involves the immune system attacking the cells in your hair follicles, leading to hair loss. The word alopecia means “baldness” in latin. Areata means “in patches.” So this perfectly explains this disease that results in small patches of baldness across the scalp and other parts of the face and body.

The amount of hair loss experienced by people with alopecia areata varies. Some lose small, round patches of hair about the size of a quarter, which is most common. Others experience extensive or even total hair loss.

Symptoms

The onset of alopecia areata usually begins when a person is between 20 and 40 years old. But symptoms of the disease can occur at any age.

Studies show that in 82–88 percent of cases, patients experience their first onset of alopecia areata by the age of 40. Forty percent of patients develop symptoms by 20 years old. If the symptoms develop earlier in life, there is an increased lifetime risk of a more extensive disease.

The most common symptoms of alopecia areata include:

Hair loss

The most common site of hair loss is the scalp. Sometimes patients experience hair loss in other body sites, like the beard, eyebrows and eyelashes. Studies show that when patients develop symptoms of alopecia areata earlier in life, they experience more severe hair loss. This is especially true if hair loss begins within the first two decades of life.

However, the course of the disease can be unpredictable. Hair grows back spontaneously in 80 percent of patients within the first year. But sudden relapses can occur at any time.

Alopecia areata involves patchy hair loss, with one or more coin-sized patches on the scalp or other areas of the body. Alopecia areata can convert into two other types of alopecia. This occurs in about 7 percent of patients with alopecia areta.

The two types of alopecia that can develop in patients include:

alopecia areata totalis — hair loss across the entire scalp (occurs in about 5 percent of cases)
alopecia areata universalis — complete hair loss (occurs in about 5 percent of cases), across the entire scalp, face and body, including areas like the eyebrows, eyelashes, arms, legs and pubic hair

Nail changes

Research shows that nail changes occur in 10 to 38 percent of patients with alopecia areata. The severity of the changes corresponds with the extent of hair loss. Some common changes include nail pitting (depressions in your fingernails or toenails), rough, sandpapered nails, and vertical ridges or lines that run from the base of the nail to the top.

Anxiety and depression

People with alopecia areata are also at risk for anxiety and depression. Studies show that among patients with alopecia areata, 38–39 percent of them develop signs of depression and 39–62 percent of them develop generalized anxiety disorder. These psychiatric disorders can develop before or after the onset of alopecia areata symptoms. About half of the cases occur after the onset of symptoms.

Furthermore, research shows that stressful events occur before the onset of alopecia areata in about 10 percent of adults and 10–80 percent of children with the disease.

Other possible symptoms

Other symptoms inlcude thyroid disease (including Hashimoto’s disease), vitiligo, atopy (a heightened immune response to common allergens, which can lead to conditions like asthma and eczema), lupus, psoriasis, inflammatory bowel disease, rheumatoid arthritis and other autoimmune diseases.

Causes and Risk Factors

With alopecia areata, your white blood cells — which are supposed to protect your body from foreign invaders like viruses and bacteria — attack the cells of the hair follicles that normally grow rapidly. As a result of this, the hair follicles become smaller and slow down hair production.

Scientists believe that a combination of genes may predispose a person to alopecia areata. But unlike some genetic diseases, it’s unlikely that a child actually inherits all of the genes needed to predispose her to the autoimmune disease.

According to a systematic review published in Clinical, Cosmetic and Investigational Dermatology, in which researchers collected data from all studies published in English within a 51 year period that was associated with alopecia areata, zero to 8.6 percent of patients with alopecia areata reported a family history of the disease.

Studies involving identical twins suggest that environmental factors also play a role in the development of alopecia areata. A study published in the Journal of the American Academy of Dermatology evaluated 11 sets of identical twins and three sets of fraternal twins to determine the concordance rate of alopecia areata. Researchers found that there was a 55 percent concordance rate for identical twins and zero percent for fraternal twins.

This supports a genetic component as the cause of alopecia areata. But it’s not 100 percent, so environmental triggers must also play a role in the development of the disease. Some environmental factors that may play a role in the developing of alopecia areata include viral infections, psychological stress and trauma.

Scientists believe that environmental factors perpetuate an inflammatory response that interacts with your hair follicles and heightens the body’s immune response. This interaction triggers the processes that lead to hair loss.

To explain this further, scientists point to the seasonal cycle of the disease and the increase of relapses in the early spring, which is when there is an increase in viral infections. Research also shows that people who have a family member with other autoimmune diseases, like rheumatoid arthritis, type-1 diabetes, lupus, Addison’s disease or thyroid disease, have an increased risk of developing alopecia areata.

Conventional Treatment

There is no cure for alopecia areata. Hair usually regrows on its own. Treatments make hair grow back more quickly and to prevent remission. Some of the most common conventional treatments for alopecia areata include:

Corticosteroids

The doctor injects topical, locally injected or systemic corticosteroids to reduce inflammation and promote hair growth. Dermatologists typically use injections of corticosteroids to treat alopecia areata. You need to have the procedure repeated every four to six weeks. This treatment method does not prevent new hair loss from occurring. It is only used to help hair to grow back in bald areas.

One side effect of corticosteroid shots is that it may leave dells, or depressions in the skin after a treatment. Some other side effects include upset stomach, lightening of the color of the skin where the injection was given, soreness at the injection sight and inflammation at the injection site.

Minoxidil

Minoxidil (which is found in popular hair loss brands like Rogaine®) is a hair growth medicine used to help patients regrow their hair. It is applied topically on both adults and children by spreading the medicine on the area of hair loss, be it the scalp, face or body.

Minoxidil therapy is usually combined with another type of treatment. It’s not effective on its own in treating extensive hair loss.

Anthralin

Anthralin is used to alter the skin’s immune function. It is applied topically for 20–60 minutes and then washed off. Anthralin cream is used to help hair regrow in bald areas. But, it may irritate the skin and even cause a brow discoloration of the skin temporarily.

Diphencyprone

Diphencyprone is applied topically to the areas of hair loss in order to stimulate the immune system. It actually causes a mild allergic reaction, thereby sending white blood cells to the surface of the bald areas.

The hope is that this fights inflammation at the site of affected areas and stimulates the hair follicles to regrow hair. This type of immunotherapy is used to treat severe cases of alopecia areata, including alopecia totalis and alopecia universalis.

Immunosuppressants

Immunosuppressants such as methotrexate and cyclosporine block the immune response that’s causing hair loss. In a 2014 study evaluating the efficacy of methotrexate in alopecia areata, researchers found that hair regrowth greater than 50 percent occurred in 67 percent of patients. Some side effects from taking immunosuppressants like methotrexate include nausea, diarrhea, sores, pale skin and tiredness.

Natural Remedies

1. Probiotics

It’s true that digestive tract controls your immune system. This is why probiotics can help to treat a number of autoimmune conditions, including alopecia areata. Researchers at the Massachusetts Institute of Technology found that feeding probiotic bacteria to aged mice caused beneficial changes to the integumentary system. This resulted in healthier and younger looking hair and skin.

Probiotic supplements can be used to improve your immune system so that your body doesn’t overreact to perceived threats and cause inflammation. You should also eat probiotic foods daily, such as kefir, kombucha, cultured vegetables, yogurt and apple cider vinegar.

2. Zinc

Zinc may work as a natural treatment for alopecia areata because it helps to boost your immune system and repair your gut, which is vital for normal immune responses. Plus, zinc is a vital mineral for important functional activities of the hair follicles.

A 2016 study published in the International Journal of Dermatology found that lower serum zinc levels are common among patients with alopecia areata, with zinc levels being the lowest in patients with severe cases of the hair loss disease.

Researchers suggest that zinc supplements may provide a therapeutic benefit, especially for patients with a zinc deficiency. It can also help to eat foods high in zinc, such as pumpkin seeds, grass-fed beef, lamb, chickpeas, cashews, yogurt and spinach.

3. Quercetin

Quercetin is a type of flavonoid antioxidant that is known for its ability to reduce inflammation and fight free radical damage. It has strong effects on immunity and works to down-regulate, or suppress, inflammatory pathways. This is why it’s often used to treat symptoms related to autoimmune disorders.

A 2012 study conducted on mice found that quercetin was effective in stimulating hair regrowth when compared to placebo injections. Scientists believe that this is due to quercetin’s anti-inflammatory properties.

Quercetin supplements and creams are available at vitamin or health food stores. Make sure to purchase these products from a reputable company. Read the ingredient list to make sure that quercetin is the main ingredient. You may find that many formulas also include bromelain. This is another anti-inflammatory enzyme that’s used to fight immune responses.

4. Ginseng

Ginseng is a popular herbal medicine that contains various pharmacological compounds. It works to reduce inflammation and boost immune function. This helps the body to maintain immune homeostasis.

A 2012 study conducted at Korea University College of Medicine found that red ginseng serves as an effective and natural treatment for alopecia areata. People who are already receiving corticosteroid injections can use it as a complementary treatment.

There are many varieties of ginseng available today, including powdered, dried and tablet forms of both Asian and American ginseng.

5. Lavender Essential Oil

One of the many lavender oil benefits includes its ability to heal and protect the skin. It works as a powerful antioxidant and it reduces inflammation.

A 2016 study conducted using mice found that when researchers applied lavender oil topically to bald patches on mice, it caused a significant increase in the number of hair follicles, deepened hair follicle depth and thickened the dermal layer. Lavender oil treatment also significantly decreased the number of white blood cells compared to the placebo group.

Another study, conducted in Scotland, involved aromatherapy treatment for alopecia areata. Patients in the treatment group massaged lavender, rosemary, thyme and cedarwood essential oils, mixed with jojoba and grapeseed carrier oils, into their scalp daily. The control group used only carrier oils.

Forty-four percent of the treatment group showed improvement compared with only 15 percent of patients in the control group. The degree of improvement using photographic assessment of hair growth was significant, proving that lavender oil and other beneficial essential oils for hair serve as an effective natural treatment for alopecia areata.

6. Rosemary Essential Oil

Rosemary oil is commonly used to enhance hair thickness and growth. It works by increasing cellular metabolism that stimulates hair growth. Research shows that applying rosemary oil topically can be as effective as minoxidil, a conventional treatment for alopecia areata.

You can also use rosemary oil to treat dandruff and dry scalp. Simply apply 2–3 drops of rosemary oil directly to the area of concern twice daily.

7. Acupuncture

Acupuncture is used as a natural treatment for alopecia areata because it can reduce the T1 cells that are attacking hair follicles and causing hair loss. It also works to stimulate and warm hair follicles, reduce inflammation and increase blood circulation in the affected area.

Acupuncture also works to reduce anxiety and depression. These are two conditions many patients with alopecia areata experience.

8. Eat Anti-Inflammatory Foods

One of the most important components of treating an autoimmune disease naturally is to eat healing, nutrient-dense foods that will work to reduce inflammation and allow your body to recover quickly. Avoid all processed and sugary foods.

Instead, eat anti-inflammatory foods like green leafy vegetables, beets, broccoli, blueberries, nuts, seeds, spices (especially turmeric and ginger), wild-caught salmon, bone broth and coconut oil. These foods provide antioxidants, important minerals and essential fatty acids. It is common for patients with alopecia areata to have nutrient deficiencies.

So eat a well-balanced diet full of a variety of colors in order to make sure you’re getting the vitamins and minerals that you need to get well. You can also have your levels checked by your healthcare provider. Then take specific measures to correct a deficiency.

9. Reduce Stress

To treat thinning hair and hair loss associated with alopecia areata, it’s important to reduce stress levels and allow your body to heal so that your hair will grow back quickly.

There are a number of stress relievers that can help to encourage blood circulation and promote hair growth. These include exercise (like yoga), meditation, journaling and spending more time outdoors.

Dealing with hair loss can be difficult emotionally, as you may begin to feel insecure about your appearance. Surround yourself with supportive friends and family members during this difficult time. And, connect with other people who are also dealing with this skin condition.

Precautions

These natural treatments for alopecia areata are safe for topical and oral use. But if you notice any adverse side effects, stop using the herb, supplement or essential oil and ask your healthcare provider or nutritionist for guidance.

If you are struggling with the psychological aspects of alopecia areata, such as anxiety, depression or insecurity about your hair loss, find support from a community group or therapist. It’s important that you reduce stress as much as possible in order to get well.

Final Thoughts

Alopecia areata is an autoimmune disease that involves the immune system attacking the cells in your hair follicles, leading to hair loss.
The most common symptoms of alopecia areata include patchy hair loss and nail changes, such as depressions in your fingernails, vertical ridges along your nails and rough nail texture.
Scientists believe that a combination of genes and environmental factors play a role in causing alopecia areata.
Conventional treatments for alopecia areata include corticosteroids (usually injected), minoxidil, anthralin, diphencyprone and immunosuppressants.
Natural remedies include probiotics, zinc and quercetin supplements, ginseng, essential oils like lavender and rosemary oil, stress relievers, anti-inflammatory foods and acupuncture.

The post Alopecia Areata Causes & 9 Natural Remedies appeared first on Dr. Axe.

Natural Blood Thinners You Already May Have in Your Kitchen

Christine Ruggeri, CHHC — Tue, 11 Apr 2023 13:00:40 +0000

Anticoagulant medications have been implicated in serious adverse reactions, with countless case reports indicating the use of these drugs can lead to hospital admission from issues like excessive bleeding. Because of their potential for harm, being aware of natural blood thinners as potential alternatives is critical.

Blood clots are among the most preventable types of blood conditions. That’s because they can be prevented with simple lifestyle and dietary changes.

Adding natural blood thinners to your diet and wellness routine can have a tremendous impact, without the fear of adverse side effects.

What Are Blood Thinners?

Blood thinners are used to prevent the development of life-threatening blood clots that can cause serious health events, like heart attack and stroke.

Although blood clots are necessary to prevent blood loss during injury and allow for wound healing, clot formation in the bloodstream can lead to dangerous complications.

Blood thinners are commonly prescribed to patients with certain cardiovascular conditions, like deep vein thrombosis, irregular heart rhythm and blood vessel disease. Some herbs serve as natural blood thinners because of their anticoagulant effects as well.

Types/Varieties

For people with certain blood or heart conditions, using blood thinners is necessary. For most Americans in these circumstances, anticoagulants are prescribed by doctors as a preventative measure.

Anticoagulants or “blood thinners” are medications that are used to prevent your blood from clotting or allowing existing clots to grow. These drugs slow down the blood-clotting process.

Some examples of anticoagulants include:

warfarin
heparin
dabigatran
apixaban
rivaroxaban

There are also antiplatelet drugs, like aspirin, that work by preventing blood cells (or platelets) from clumping together and creating a clot.

Some of these medications are synthetic substances that are derived from chemicals found in natural blood thinners. Cayenne, cinnamon and ginger, for example, contain powerful compounds that are used to create anticoagulants.

In some situations, using these herbs as safer blood thinners is possible, but people with serious concerns of future heart conditions, like heart attack or stroke, must speak to their doctors before using a natural alternative to blood-thinner medications.

Top 8 Natural Blood Thinners

1. Turmeric

Turmeric acts as a natural anticoagulant, and it has anti-platelet effects. A study published in BMB Reports indicates that curcumin, the beneficial polyphenol in turmeric, inhibited thrombin, a protease that plays a role in blood coagulation.

Researchers concluded that daily consumption of the curry spice may help maintain anticoagulant status.

2. Cayenne Pepper

Cayenne contains salicylate, a natural blood-thinning agent that’s valued for its anti-thrombosis effects. On top of that, it also contains capsaicin, which is proven to possess lipid-lowering, anti-hypertensive, anti-diabetic and anti-obesity properties in several studies.

For these reasons, cayenne is often taken in capsule form to promote cardiovascular health and blood circulation.

3. Cinnamon

Cinnamon, especially cassia cinnamon, is rich in coumarin, a powerful anticoagulant that’s actually used to make warfarin. That said, research suggests that using cinnamon supplements for an extended period of time can be problematic, possibly leading to liver issues from the increased coumarin consumption.

Instead of using “true cinnamon” supplements, you’re better off consuming cinnamon in your normal diet by adding it to meals and beverages.

4. Ginger

Like cayenne, ginger contains salicylate, a chemical that has been studied for its ability to prevent thrombosis. Animal studies indicate that salicylate induces moderate anticoagulation and may prevent venous thrombosis without causing bleeding complications.

The use of ginger for its blood-thinning properties is gaining popularity as people seek more natural approaches to conventional anticoagulants.

There is research cautioning users who combine oral ginger supplements and warfarin, however. Although the data on this was deemed insufficient, be sure to discuss this with your health care professional before combining treatments.

5. Garlic

Consuming garlic, especially raw garlic, daily may be useful for preventing thrombosis. Studies suggest that garlic works as an anticoagulant.

One study evaluated the safety of using garlic extract with warfarin, a commonly prescribed blood thinner. Researchers found that garlic extract is relatively safe and poses no serious risk for patients on warfarin or oral anticoagulation therapy, as long as they are being monitored by health care professional.

6. Vitamin E

Vitamin E is a natural blood thinner because of its anticoagulant effects. Studies support that vitamin E has anti-clotting activity and works as a potent blood thinner.

Supplementing with vitamin E and consuming vitamin E foods can help prevent diseases of the heart and blood vessels. Some of the best vitamin E-rich foods include avocado, almonds, sunflower seeds, spinach, broccoli and mango.

7. Exercise

Staying active helps prevent blood clots from forming, so it’s important to move your body and exercise regularly. It is widely accepted that daily physical activity is associated with improved cardiovascular health because of its positive effects on blood pressure, blood circulation, cholesterol and insulin sensitivity.

Try to add at least 30 minutes of exercise per day into your schedule. This can include any type of movement that gets your heart pumping, including up-hill walking, yoga, weight lifting and biking.

Be sure to drink plenty of water while exercising to stay hydrated as well.

It’s also important to avoid sitting for an extended period of time. Be sure to get up, move around and stretch throughout the day to promote blood circulation.

8. Helichrysum Essential Oil

Although research on humans is limited, studies on rats suggest that using helichrysum essential oil topically has vasorelaxant effects. This means that it relaxes vessels that carry blood and may help reduce high blood pressure.

How to Add to Diet

It’s easy to add these natural blood thinners to your diet. They can be included in meals to add flavor and nutritional benefits.

Another way to consume these herbs and spices is with tea. Turmeric tea and ginger tea can be made at home and added to your daily health routine.

These herbs are also available in capsule or extract forms, but if you’re going to supplement with higher doses like this, be sure to discuss it with your doctor beforehand.

In addition to adding natural blood thinners to your diet to reduce the risk of blood clots, it’s important to eat a healthy, well-balanced and nutrient-rich diet. Maintaining a healthy weight and reducing inflammation are essential, as they promote healthy cholesterol and blood pressure levels.

Here’s a quick breakdown of what you should eat to boost your overall health:

colorful vegetables
dark leafy greens
fruits
legumes
whole grains
omega-3 foods
healthy fats

In addition to bringing heart-healthy foods into your diet, it’s also essential to avoid foods that cause your body harm. This includes foods made with artificial sweeteners, sugar, refined carbohydrates, diet sodas, baked goods made with trans fats and excessive alcohol consumption.

Risks and Side Effects

Before using natural blood thinners to prevent blood clots, speak to your health care provider, and be sure that these foods and supplements do not interfere with any of your current medications.

Is thin blood bad?

Like all things related to health, you need a balance. Your blood can’t become so thin that it fails to form clots and you risk excessive bleeding.

What vitamins or foods should be avoided when on blood thinners? This depends on what type of blood thinners you use, but it can be problematic to combine anticoagulant medications with natural blood thinners like turmeric, cinnamon, ginger, garlic and cayenne peppers.

The issue is thinning the blood too much, so before supplementing with these herbs, speak to your doctor. Eating these herbs in normal food portions, however, should not be an issue.

These natural options may not be as effective as blood-thinning medications, so if you’re relying on these to prevent an existing health concern, consult your doctor first to be sure it’s the right treatment method for your needs.

Conclusion

Natural blood thinners help prevent blood clots that can lead to serious health events, like heart attack or stroke.
Oftentimes, conventional anticoagulants are prescribed to prevent dangerous blood clotting, but many of these medications have adverse side effects.
When it’s appropriate and advised by a health care professional, using natural blood thinners, such as cinnamon, ginger, cayenne pepper and garlic, has antithrombosis and anticoagulant effects, boosting cardiovascular health and overall wellness.

The post Natural Blood Thinners You Already May Have in Your Kitchen appeared first on Dr. Axe.

DIY Compost: Simple Steps to Make ‘Black Gold’ at Home

Leah Zerbe, MS, NASM-CPT, NASM-CES — Mon, 10 Apr 2023 18:30:59 +0000

DIY compost may seem intimidating at first, but it’s really not much different than baking a cake when you think about it. You just need specific amounts of certain ingredients and a set of directions.

For DIY compost, add browns, greens and a little moisture; follow some simple rules; and you’ve got “black gold” for all of your home landscaping needs. Just like baking, it can be as simple — or complicated — as you’d like.

Here, we’re going to cover the basics of simple DIY compost to help keep food waste out of landfills while creating an amazing soil amendment.

Why is this so important? Today, many companies are actually taking biosolids from wastewater treatment plants, bagging them and selling the mixture as “organic” compost. Trouble is this human sewage sludge in compost contains more than natural fertilizer.

Growing food in it could cause shampoo chemicals to wind up in your garden crops. Gross!

Heavy metals and pathogens are also of concern. Taking home composting into your own hands is a great way to keep toxic chemicals out of your yard.

DIY Compost: Top Benefits of Composting

What is compost anyway? Broadly, any organic matter will eventually break down, but composting increases the breakdown speed.

How? As the United States Department of Agriculture points out, effective composting creates the ideal environment for bacteria and other decomposing microorganisms.

When done correctly, the finished product looks and feels like “fertile garden soil” and can help the soil thrive, weather for flowers, plants or a victory garden. Many describe it as dark, crumbly and earthy smelling.

Decomposing organisms consist of:

Bacteria
Fungi
Worms
Sow bugs
Nematodes
Others

The four key factors for thriving DIY compost include:

Nitrogen
Carbon
Moisture
Oxygen

In a way, a compost pile reminds me of the human gut, teeming with organisms. Think of compost as “probiotics” for the soil, adding and nourishing microorganisms and nutrients that can create healthier grass, trees, plants and garden crops.

In fact, eating dirt or, rather, avoiding over-sanitizing food can actually help you sneak some soil-based organisms that benefit humans into the diet, too.

But back to home compost…

There are lots of benefits of creating DIY compost. Here are a few:

Enriches soil, helping retain moisture and suppress plant diseases and pests.
Help plants retain more moisture during periods of drought, which is becoming more common with climate change.
Reduces the need for chemical fertilizers.
Increase soil structure to help prevent erosion and is a big part of regenerative agriculture.
Encourages the production of beneficial bacteria and fungi that break down organic matter to create humus, a rich, nutrient-filled material.
Reduces methane emissions from landfills and lowers your carbon footprint.
Provides a free garden and lawn amendment.

DIY Composting Essentials

Again, composting can be as simple as baking a cake. I like to keep it basic with backyard composting, keeping animal waste out of the equation. (On farms, truly safe and high-quality compost is monitored regularly to make sure it reaches high enough temperatures to kill pathogens in animal manure.)

For the purposes of this article, we’re focusing on non-manure household waste like lawn and food scraps.

The Environmental Protection Agency says these are the most important tips for creating a compost pile or a compost bin:

Select a dry, shady spot near a water source for your compost pile or bin.
Add brown and green materials as they’re collected, making sure larger pieces are chopped or shredded, such as garlic peels and onion skins.
Moisten dry materials as they’re added.
Once your compost pile is established, mix grass clippings and green waste into the pile, and bury fruit and vegetable waste under 10 inches of compost material.
It’s optional, but some people choose to cover the top of compost with a tarp to keep it moist. When the material at the bottom is dark and rich in color, your compost is ready to use. This usually takes anywhere between two months to two years.

Common nitrogen-rich essentials for compost include:

Grass clippings
Fruit and vegetable scraps
Coffee grounds
Tea leaves

Common carbon-rich essentials for compost include:

Dried leaves
Chopped up corn cobs
Ripped up cardboard (best if ink-free and untreated)

Things like sawdust and wood pellets tend to be very high in carbon, so I generally avoid them.

When you really think about it, composting can be boiled down to these three basic points, according to the Planet Natural Resource Center:

Buy or build the right container.
Get the mix right when it comes to ingredients. Too much nitrogen inputs or carbon inputs create an imbalanced compost pile.
Adhere to a few simple rules. Turn your compost pile every week or two, and keep it moist but not too moist!

Slow or Cold Composting vs. Hot Composting

The USDA points out there is a difference between a “hot” or “cold” compost pile.

Cold Compost Pile or Compost Bin

Perfect for people who don’t have a lot of time to devote to the compost.
Requires no maintenance but takes longer to break down. (Up to a year or more.)
Best for piling grass clippings and dry leaves.
Must keep weeds out of this mix because it likely won’t heat up enough to kill weed seeds.
Chopping or shredding yard waste with a mower before adding to the pile can speed up the composting process.

Hot Composting

Requires more work, but a few minutes a day can create compost in just a few weeks.
Best when high-carbon and high-nitrogen material are mixed in at a 1-to-1 ratio.
A minimum compost bin or pile size is 3-feet-by-3-feet-by-3-feet.
Choose a level, well-drained site, preferably near your garden.
Choose a compost bin that’s right for you, or build a pile direction on the ground.
Building an effective pile means either alternating layers of high-carbon and high-nitrogen material or mixing the two together and then adding to the pile.
If alternating layers, make each layer 2 to 4 inches thick, the USDA stresses.
Water periodically, but don’t saturate.
Punch holes in the sides of the pile for aeration.
Start turning when the pile’s internal temperature peaks at about 130 to 140 degrees Fahrenheit. (Compost thermometers are available.)
Move materials from the center to the outside and vice versa.

Daily or three-times-a-week turning should be enough to create compost in less than a month. Turning every other week means it’ll usually take about one to three months for finished compost. Remember, compost is “done” when it smells sweet and is cool and crumbly to the touch.

Keep These Things Out of the Pile or Bin

To reduce your risk of introducing dangerous pathogens and harmful chemicals like phthalates into your pile, you’ll want to avoid tossing certain things into your compost pile.

Here are things I keep out of my home compost bin. Don’t compost these:

Dryer lint and vacuum dust
Pet feces
Diseased plants
Dairy, meat, bones and other animal products
Grease and fat
Coal ash or charcoal
Trimmings from walnut trees
Paper (Some people recommend it, but it could contain toxic printer ink chemicals, so I avoid it.)
Any yard trimmings that could be contaminated with pesticides

Truly Organic Compost

Look outside of any home improvement or garden store in the spring and you’ll see bags of “organic compost.” Just a word of caution: Many of these products are actually human sewage sludge.

While the thought of reusing human waste as a soil amendment seems like an efficient, healthy idea on the surface, there are issues to watch out for. For instance, sludge is made from everything we flush down drains and can also include industrial or mortuary waste.

While sewage sludge, also known as biosolids, is not allowed in organic agriculture, it is allowed for use on nonorganic crops. Plants grown in sewage sludge sometimes contain levels of harmful heavy metals. Even personal care products, including shampoo chemicals, can wind up in sewage sludge-treated food.

For truly organic, basic DIY compost, stick to using plant-based materials at home. Before buying a commercial product, call the number on the bag, and ask the source of the material. Avoid any that use any biosolid ingredients or manure from concentrated animal feeding operations, aka factory farms.

Conclusion

Composting food scraps can keep easily biodegradable waste out of our landfills while providing an organic garden amendment for your landscape needs.
Home composting can reduce your need to purchase store-bought compost, which saves you money and protects you from biosolids, or human sewage sludge, often bagged and sold as “organic compost.”
You can build or buy a compost bin, spinner or just simply use a compost pile.
DIY compost at home generally takes about six months to two years to do its thing.
Compost is as simple as creating a compost pile or a DIY compost bin and filling it with green waste, like grass clippings and food scraps, brown, carbon waste like dead leaves and branches, and a little water.
There are certain things you should not compost. Some of these include animal products, coal ash or charcoal, dryer lint, fats and grease, and any yard trimmings treated with chemicals.

The post DIY Compost: Simple Steps to Make ‘Black Gold’ at Home appeared first on Dr. Axe.

Natural Progesterone Cream for Fertility & Menopause

Dr. Josh Axe, DC, DNM, CN — Fri, 07 Apr 2023 13:45:27 +0000

Are you suffering from infertility, fibroids, endometriosis, PMS or the negative side effects of menopause? If so, natural progesterone cream might be the answer to the hormone imbalance that is causing your suffering. Indeed, it’s a natural way to balance your hormones and may help relieve or entirely remove some health issues that you’ve been plagued by.

Progesterone cream can either be made with naturally produced progesterone or synthetic progesterone analogs called progestins. Progesterone cream is highly fat-soluble and very well absorbed by applying it to the skin. Using progesterone in topical cream form allows the user to control and vary the amount of progesterone applied to the body with each use.

What Is Progesterone?

Progesterone is a natural steroid hormone that is found in much higher concentrations in women than men. In women, it operates harmoniously with estrogen and other steroid hormones involved in physiological functions such as the menstrual cycle and preparing the uterine lining for implantation by a fertilized egg. Other essential roles of progesterone include building new bone tissue and countering the tendency of estrogen to cause excess growth in the lining of the uterus, which can lead to endometriosis.

Progesterone is also a key precursor to other steroid hormones, including cortisol, testosterone and certain estrogens (estriol, estradiol and estrone). While a woman’s estrogen may eventually drop 40–60 percent below her baseline level by menopause, her progesterone level can drop even more dramatically. Although the adrenal glands still produce some progesterone, the decline in progesterone upsets the body’s natural hormone balance.

Following menopause, a woman’s progesterone level drops to nearly zero. Application of progesterone cream is a form of hormone replacement therapy (HRT) to relieve menopause symptoms.

The many roles progesterone plays in the body includes:

maintains the uterine lining and prevents excess tissue buildup
inhibits breast tissue overgrowth
balances blood sugar
boosts metabolism
acts as a natural diuretic
normalizes blood clotting
promotes normal sleep patterns
stimulates production of new bone
improves the action of thyroid hormones
reduces anxiety and depression
improves libido

Natural Progesterone Cream vs. Synthetic

Natural progesterone refers to bioidentical hormone products that have a molecular structure identical to the hormones our bodies manufacture naturally. In 1938, Dr. Russell E. Marker discovered that the roots of wild yam contained diosgenin, a phytoestrogen or plant-based estrogen, that could be chemically converted into the hormone progesterone.

Today’s natural progesterone creams typically contain diosgenin from wild yam that grows in Mexico or from soybeans. Some women opt to ingest progesterone, but up to 80–90 percent of an oral dose of progesterone can be lost through the liver. Progesterone cream is preferable to oral progesterone since it is much better absorbed transdermally and less taxing to the liver in this form.

After application to the skin, the progesterone from the cream is then stored in fatty tissues for use as required by the body. Natural progesterone cream is not a patentable, product so pharmaceutical funding for progesterone research has gone in the direction of expensive patentable progestins such, as synthetic birth control pills.

Unlike natural progesterone, synthetic progestins are not molecularly identical to the hormones found naturally in the body. Synthetic progestins are extremely potent and just a small dose can prevent ovulation, which is why they were first developed for use as oral contraception.

Also, synthetically created progesterone creams do not emulate the progesterone produced by the human body like natural progesterone creams, so the possibility of negative outcomes is highly increased by using synthetic products. Synthetic progesterone creams are often made with potent animal estrogens derived from the urine of pregnant mares.

As a result, I only recommend the use of a high-quality, natural progesterone cream.

Benefits

1. Relieves Menopause Symptoms

Menopause is the permanent end of menstruation and fertility, defined as occurring twelve months after a woman’s last period. The average age for menopause to occur in women in the U.S. is 51 years old, but menopause can occur anytime in the 40s or 50s. Earlier menopause can be the result of an eating disorder or surgical removal of the ovaries.

Although menopause is a natural biological process, it can often bring some unwelcome side effects, including hot flashes, mood swings and insomnia. Application of progesterone cream has been shown to significantly reduce menopausal symptoms so consider it one of the natural remedies for menopause. It also appears to improve bone density, another concern for women as they age.

2. Boosts Fertility

There are many factors that can contribute to infertility, or the inability to get pregnant, in women. Infertility causes may include poor nutrition, emotional stress, sexually transmitted diseases, thyroid disorders, candida, medical conditions, eating disorders, excessive exercise, obesity, PCOS and hormonal problems.

By applying progesterone cream externally, a woman can naturally balance her estrogen and progesterone levels to achieve an ideal ratio for conception — thus it acts as a natural infertility treatment. Progesterone cream can also be very useful at preventing miscarriage.

Progesterone is absolutely essential to establishing a pregnancy and sustaining a pregnancy because it ensures a healthy environment in the womb by maintaining the uterine lining. Low progesterone levels during pregnancy can be one cause of recurrent miscarriages. Progesterone also reduces the chances of blood clots and the immune system responding to the fetus as if it was a foreign substance.

3. Treats Fibroid Tumors

Fibroids are abnormal growths that occur in a woman’s uterus. It is estimated that about three-quarters of American women of childbearing age have fibroid tumors in their uteruses. These benign tumors can cause not only pain, anemia, excessive menstrual bleeding and infertility, but they are also responsible for a third of the 200,000 hysterectomies in the U.S. each year.

Fibroids are often caused by high levels of estrogen and low levels of progesterone due to obesity, hypothyroidism, perimenopause or low-fiber diets.

Progesterone cream may act as a natural fibroid treatment and offer pain relief by curbing the influence of estrogen enough to shrink the fibroids and ease symptoms. However, there have been reported cases where uterine fibroids have not responded ideally to progesterone therapy.

According to Dr. John Lee, an expert in natural hormone balance, explains the double results in the following way:

Fibroids tend to grow during the years before menopause and then atrophy after menopause. This suggests that estrogen stimulates fibroid growth, but we also know that once they get larger, progesterone, too, can contribute to their growth.” When treating fibroids, it’s important to work with a doctor who has tested your hormone levels so you can be best advised if natural progesterone cream is the right option for your body.

4. Helps Endometriosis

Endometriosis is an often painful, chronic disorder in which tissue that normally lines the inside of a woman’s uterus (the endometrium) grows outside the uterus in the ovaries, bowel, pelvis or in rare cases, beyond the pelvic region. Endometriosis affects roughly 10 percent (190 million) of reproductive age women and girls globally..

No one is sure of the exact cause of endometriosis, but some contributing factors include: genetics, hormonal imbalances or a disorder of the uterine tissue that starts at birth. The contributing hormonal imbalance often involves low progesterone levels, which can be improved by the application of progesterone cream, which thus acts as one of the natural remedies for endometriosis.

By restoring proper progesterone levels, you can restore normal growth and shedding of the endometrium.

5. Balance Hormones and Relieve PMS Symptoms

Common premenstrual syndrome (PMS) symptoms include fatigue, bloating, skin issues, emotional changes, breast tenderness and cramps. These unwanted symptoms of PMS are primarily caused each month by hormonal imbalance.

For women who need PMS natural remedies, please know that treatment with progesterone may restore a deficiency, balance menstrual hormone levels or reduce effects of falling progesterone levels on the brain or on electrolytes in the blood.

How to Use

Natural progesterone creams are available over-the-counter at drugstores and health stores as well as online. Make sure to purchase a progesterone cream that contains pure USP progesterone, which means that it meets the standards of the United States Pharmacopeia for strength, purity and quality. Quality natural progesterone creams include Serenity for Women, PureGest Lotion and Natural Woman Progesterone Cream.

Since progesterone is very fat-soluble, progesterone cream is easily absorbed through the skin. From the skin, progesterone is absorbed into the bloodstream. Absorption is best at all the following skin sites: inner arms, upper chest, lower back and palms of the hands. It’s important to rotate sites of application and do not use more than 20–30 milligrams daily.

For Menopause: ¼ teaspoon (about a dime-sized dollop) applied to the skin and forearms 2–3 times daily.
For Infertility, Fibroids & Endometriosis: ¼ teaspoon applied to the skin daily, days 6–26 of cycle, stop after 3rd month of pregnancy.
For PMS: ¼ teaspoon applied to the skin daily starting after ovulation until the day before your period begins.

Precautions and Side Effects

Never use progesterone cream before checking with your doctor to evaluate the source of your health concerns as well as your current hormone levels. Synthetic progesterone may inhibit the concentration of the body’s natural progesterone, so hormone imbalances are worsened instead of improved.

Possible side effects of synthetic progesterone include breast tenderness or discharge, hives, itching, skin rash, acne, hair growth or hair loss, spotting or break-through bleeding, changes in menstrual periods, vaginal itching or discharge, changes in appetite, increased or decreased weight, nausea, stomach pain, bloating, fever, sleep problems (insomnia), and jaundice (yellowing of the skin or eyes), or skin color changes.

Some more serious side effects are an increased risk of heart attacks, stroke, breast cancer, blood clots and pulmonary emboli in postmenopausal women. This long list of undesirable possibilities provides good reason to opt for natural over synthetic when it comes to progesterone cream.

When it comes to using a natural progesterone cream, you still should be careful that you are taking the appropriate dosage for your concerns and that you are not using the cream for too long. Whether a progesterone cream is synthetic or natural, progesterone does accumulate in the tissues, which is why long-term use is not typically recommended.

One side effect that can occur with natural progesterone cream is an altering of the timing of your menstrual cycle. Appropriate dosage and timing can help reduce this possibility.

The post Natural Progesterone Cream for Fertility & Menopause appeared first on Dr. Axe.

How to Achieve Tension Headache Relief

Jillian Levy, CHHC — Thu, 06 Apr 2023 19:10:46 +0000

Millions of people suffer from chronic, lingering headaches that can develop almost daily — yet the causes of the most common so-called “tension headache” are not well-understood.

For many people, chronic tension headaches can really disturb their quality of life, immediately putting them in a bad mood, making it hard to get good sleep and causing trouble when trying to concentrate at work. Popping pain-killing medications might work to give you some immediate relief, but they don’t address the root problem of headaches or prevent them from happening yet again.

Luckily, there are some effective natural headache remedies that can help you find lasting relief. So let’s look at how you can determine if you have a tension headache and how relieve tension headaches when they do occur.

What Is a Tension Headache?

Tension headaches, which can feel like uncomfortable tightness or pressure around the entire head, are the most common type of headache adults experience. In fact, up to 80 percent of the adult U.S. population suffers from at least occasional tension headaches, with around 3 percent experiencing chronic daily tension headaches.

There is more than one type of tension headache, so doctors usually split tension headaches into two main divided categories that describe how often they occur: either episodic headaches (which happen now and then) or chronic headaches (which are experienced much more often).

Episodic tension headaches tend to occur fewer than 15 days of the month (for example, every other day or a few times per week), while in contrast, chronic tension headaches can happen much more often — for some people even nearly every day. Episodic headaches usually last for about 30 minutes to a few hours, but at times they can linger for as long as one week.

Chronic tension headaches usually last at least several hours and are more likely to be continuous, causing nagging pain that won’t seem to quit. Doctors consider someone to suffer from chronic headaches if more days than not he or she deals with head pain. It’s also possible to start off having only episodic tension headaches now and then, but soon notice that they become more frequent and chronic in nature.

Symptoms

Signs that you’re experiencing a tension headache can include:

Dull, aching head pain (it can be felt as if there’s a tight strap around the head)
Lots of pressure and tightness across the forehead
Muscle aches or pains on the sides and back of your head, including running down your neck
Sensitivity to loud noises
Tenderness when you touch your hair line, scalp, neck and shoulders

Causes

People who are most at risk for dealing with tension headaches include:

anyone who is under a lot of chronic stress (such as working a high-pressure job, having financial troubles or dealing with emotional trauma)
people who eat a pro-inflammatory diet, including one with a lot of packaged foods high in salt, sugar, chemicals and preservatives
being a woman (some studies find that more woman than men experience headaches)
being middle-aged (while anyone can suffer from headaches, there’s evidence that tension headaches seem to peak when people are in their 30s or 40s, possibly due to growing stress levels and less physical activity)
those who clench their jaw when they sleep or who have sleep apnea (which can trigger morning headaches)
missing meals and dealing with blood sugar fluctuations
having depression or anxiety
getting too little sleep
sitting for many hours of the day and not moving enough

By and large the most common trigger for a tension headache is stress. This is why it’s crucial to learn how to manage stress in your life before it can start to negatively impact your health — not to mention your quality of sleep, motivation, dietary choices and relationships. Some people might notice that certain conditions make them more likely to develop a tension headache, such as a bad week at work, sitting for many hours and working on a computer, traveling, or being sleep-deprived. When factors like the weather, light or loud noise seem to trigger headaches, it’s still possible that stress is the underlying cause that make someone more susceptible to a headache.

There are also other reasons beyond stress that a tension headache can form, although the exact mechanism of how headaches develop still isn’t totally understood. The belief used to be that tension headaches resulted from certain muscle contractions in the head, face, neck and scalp (in fact, previously tension headaches were called muscle contraction headaches). But today we know that these contractions are likely tied to emotional problems and stress. Anxiety or stress can cause the muscles to tighten up and constrict, which affects signals being sent from our nerves.

It’s also possible that people who experience chronic tension headaches are predisposed to pain and might have a heightened sensitivity to both bodily pain sensations and stress. For example, some people experience more muscle tenderness than others, which is one common symptom of tension headaches.

Natural Treatments

Beating tension headaches for good usually requires a combination of lifestyle changes, adopting some new healthy habits, and letting go off things like anger, high amounts of stress or a poor diet that can all trigger pain. While you might have relied on painkillers or other medications in the past, there are plenty of drug-free, totally natural treatments that can reduce how often and how intensely you experience headaches.

1. Manage Your Stress

Stress causes changes in your hormones that might make you more prone to pain and discomfort. Plus, the more stressed you are, the harder you might find it to exercise, eat a healthy diet and get good sleep — which are all important for preventing headaches. Because stress is the No. 1 trigger for tension headaches — which is why a tension headache is also known as a stress headache — most people need to find various ways to lower the impact of stress on their lives in order for their headache symptoms to improve.

Do whatever you can to relieve stress in ways that work for you. Try reading something inspiring, using soothing essential oils for headaches, doing breathing exercises, meditating, praying or spending time outdoors. Find ways to allow more time to simply relax and do things that make you happy.

One effective way to reduce stress while also lowering pain? Try taking a hot bath with essential oils for headaches (like lavender, rose or peppermint) or laying down while applying ice packs to your neck and shoulders. For many people, there’s nothing like a long, hot shower to relieve the day’s tension before bed.

2. Improve Your Diet

Using stress-reducing practices in combination with a healthier lifestyle overall is your best bet for preventing headaches. An important factor to consider is your diet. Are you eating plenty of anti-inflammatory foods that support energy levels and your ability to cope with stress, or are you relying on the quick burst of energy that sugar, caffeine and refined goods can temporarily provide? Some of the ways you can lower the odds of developing headaches include:

staying hydrated and drinking enough water throughout the day
skipping sugary snacks that lead to blood sugar fluctuations
avoiding smoking or drinking too much alcohol
limiting the amount of caffeine you drink and not drinking caffeine too close to bedtime when it can cause you to get bad sleep (sleep is very important for pain management)
eating every few hours to keep blood sugar levels stable, prevent fatigue and lower the tendency to deal with anxiety

Stick to a healing diet filled with foods that naturally relax muscles and help you deal with stress. Some of the best foods for preventing headaches include:

clean sources protein to stabilize blood sugar — cage-free eggs, wild fish, grass-fed meat or raw dairy (choose unprocessed meat that’s preferably organic to avoid additives that can trigger allergies or headaches)
foods high in fiber — vegetables, fruits, ancient grains, nuts and seeds all contribute fiber to your diet, which reduces constipation that’s linked to headaches
healthy fats to reduce inflammation and prevent blood sugar dips — nuts, seeds, coconut oil or olive oil, avocado, and wild-caught fish help you digest important nutrients and are important for brain function and hormonal balance
foods high in magnesium and electrolytes — green leafy vegetables, sweet potatoes, melon and bananas are some good sources of magnesium, which relaxes muscles

3. Avoid These Trigger Foods

Wondering what foods might contribute to your headaches? One study examined 684 patients who suffered from both migraine and tension headaches. Here’s how it broke down in terms of headache triggers:

23 percent missed a meal
37 percent had dietary triggers
the most common dietary triggers were coffee (20 percent), chocolate (7.5 percent) and foods rich in MSG (5.6 percent) — this was more the case with migraine than tension headaches

These foods and drinks trigger headaches, so limit them to help prevent head pain:

too much sugar — can cause hormonal changes and put pressure on the adrenal glands, making you feel stressed and “wired but tired”
common food allergies — sensitivities and allergies like gluten, cows dairy, peanuts, eggs, soy and shellfish can trigger constipation, muscle stiffness and headaches
alcohol — causes changes to blood flow in the brain and dehydration, which alters electrolyte levels
overly salty foods — too much sodium, especially from packaged foods or restaurant meals that have added MSG and other chemicals, can cause dehydration and muscle constriction

4. Work On Improving Your Posture

Staring into a screen all day can contribute to headaches because of increased stress and possibly also the effects of blue light omitted from electronic devices — but don’t forget that your posture is also very important. Poor posture can cause shoulder, neck or scalp muscle to become tense, pinching nerves that can lead to headache pain. Studies show that this is especially true if you’ve dealt with injuries in the past that have affected muscles along your spine, shoulders or neck.

Wondering how to improve posture? Work on improving your posture both when sitting or standing. Hold your shoulders back and your head level, parallel to the ground, instead of hunching forward.

If you’re sitting for long hours at a desk, use a supportive chair that helps your muscles relax naturally, keep a computer screen at eye level (so your neck doesn’t become tight) and pull in your core/abdomen to keep you sitting upright. The most supportive types of desk chairs help keep your spine long, back upright so your head isn’t slumping forward and your thighs parallel to the ground.

5. Exercise and Move More

Regularly getting exercise is great for lowering stress, plus it has positive effects on blood pressure levels, sleep and your overall health. People who exercise more are less likely to deal with stressful diseases (like heart problems or diabetes), obesity and depression. Physical activity also improves circulation and can help build strength in muscles that support good posture.

Studies find that moderate exercise can reduce the frequency and severity of strong headaches, even migraine attacks, in some people — especially when coupled with other healthy habits like a nutrient-dense diet and getting good sleep. Exercise benefits your mood by changing levels of the body’s natural “feel good” chemicals called endorphins, which are natural pain killers and antidepressants.

6. Acupuncture and Massage Therapy

Two powerful ways to lower stress and fight muscle contractions, headaches and pain are acupuncture and massage therapy. Acupuncture involves hair-thin, tiny needles inserted into certain meridians on the body that are believed in traditional Chinese medicine to ignite positive energy flow and help relieve chronic headache pain.

Massage therapy can also help reduce stress and relieve muscle constrictions, stiffness and tension in the shoulders, head and neck. One technique that massage therapists use is called craniosacral therapy. One study published in the American Journal of Public Health reported that massage therapy over a two-week period reduced headache frequency, duration and intensity when compared to a control group.

Vs. Migraines

Migraines certainly have a reputation for causing a whole lot of pain, but for some people ongoing tension headaches can be just as distracting and debilitating. From a clinical perspective, it’s hard to distinguish ordinary headaches from migraines, since the what causes migraines can overlap with causes of tension headaches. Some people experience both in the same time period, alternating between very intense pain and duller but longer-lasting tension headaches.

One thing that sets the two apart is that migraine headaches are thought to be caused partially by visual disturbances, light and noise, but this isn’t as common for tension headaches. Migraines can also become so intense that they can cause an upset stomach (like nausea or vomiting), but tension headaches usually affect someone’s mood and ability to concentrate more than anything. Migraine headaches also typically affect only one side of the head, causing an intense pain that can feel like throbbing, which makes it especially hard to carry on with a normal day.

Another interesting and distinguishing factor is that exercise can trigger a migraine (or even cluster headaches) or make it worse for some people, but the opposite is normally true for tension headaches: Regular physical activity usually helps beat tension headaches and stops them from reoccurring.

Keep in mind that while tension headaches are not always serious or an indication that something is very wrong below the surface, there are times when chronic headaches can indicate a bigger problem even more serious than migraines. If you have symptoms including abrupt and very severe headaches that develop out of nowhere, intense stiffness around the neck, blurred vision, numbness or a fever, it’s a good idea to see your doctor or even visit the emergency room if the pain becomes bad enough.

Final Thoughts

As anyone who has experienced one before knows, a tension headache can be debilitating and affect your concentration, making it difficult to get through your day.
However, if you manage your stress, eat a healthy diet, improve your posture, exercise, and try acupuncture and/or massage therapy, you can not only relieve your tension headache, but prevent recurrence of one.

The post How to Achieve Tension Headache Relief appeared first on Dr. Axe.

The Leaky Gut Diet and Treatment Plan, Including Top Gut Foods

Dr. Josh Axe, DC, DNM, CN — Thu, 06 Apr 2023 17:00:18 +0000

Leaky gut syndrome is a condition that’s thought to affect millions of people, many of whom don’t even know it. The good news is following a leaky gut diet can help overcome this condition.

From the sound of it, you might think leaky gut syndrome only impacts digestive health, but in reality it can lead to many other health conditions. For example, according to recent research, the cause of your food allergies, fatigue, joint pain, thyroid disease and autoimmune conditions may be a leaky gut.

What is the fastest way to treat leaky gut? Following a healing leaky gut syndrome diet is one of the best strategies for getting your body back on track.

In this article, I outline specifically how a leaky gut diet works, so you can break through some of the stubborn health problems you’ve been struggling with.

What Is Leaky Gut?

Leaky gut syndrome is a condition that affects the integrity of the gut lining, which normally serves as the barrier of the intestines. Also called “intestinal permeability,” it occurs when the gut wall becomes damaged, allowing compounds to enter become absorbed into the bloodstream that normally shouldn’t.

For example, partially digested proteins and fats may seep through the intestinal lining, making their way into the bloodstream, which causes an allergic response.

Causes/Symptoms

How do you know that you may benefit from a leaky gut treatment plan? One of the biggest warning signs that you may have leaky gut is that you’re experiencing multiple food sensitivities.

Allergic responses caused by a leaky gut don’t necessarily mean you’ll break out in a rash all over your body, but it can lead to various other symptoms. Some potential symptoms linked to leaky gut can include:

Bloating
Food sensitivities
Thyroid conditions
Fatigue
Joint pain
Headaches
Skin issues, like rosacea and acne
Digestive problems
Weight gain

If not repaired, intestinal permeability can potentially lead to more severe health issues, such as:

inflammatory bowel disease or IBS
arthritis
eczema
psoriasis
depression
anxiety
migraine headaches
muscle pain
chronic fatigue

According to research published in the Journal of Diabetes, there is a strong body of evidence suggesting that leaky gut syndrome is related to certain autoimmune diseases, such as type 1 diabetes.

Additionally, another problem with leaky gut is that it can cause malabsorption of vital minerals and nutrients, including zinc, iron and vitamin B12.

Experts recommend that you take a leaky gut test to better identify if this may be a root cause of your symptoms and to help pinpoint potential contributing factors.

What causes leaky gut?

Leaky gut can be caused by a number of factors, including:

a poor diet (low in fiber and high in sugar)
smoking
alcohol use
frequent use of some medications
genetic predisposition

Some potential dietary causes include:

Lectins — These are found in many foods, not just grains, and when consumed in smaller amounts, your body normally does just fine with them. But foods that have large amounts of lectins are more problematic. Some of the lectins and foods that cause leaky gut include wheat, rice, spelt and soy.
Conventional cow’s milk — This is another food that can cause leaky gut. The component of dairy that harms your gut is the protein A1 casein. Also, the pasteurization process destroys vital enzymes, making sugars like lactose very difficult to digest. For this reason, I only recommend buying raw dairy and from A2 cows, goats, sheep or buffalo.
Gluten-containing grains — These may damage your intestinal lining depending on how well you tolerate them. Once your gut is healthy, you can likely add back in grains that have been fermented and sprouted to eat occasionally.
Sugar — Added sugar is another substance that can wreak havoc on your digestive system when eaten in large amounts. Sugar can feed the growth of yeast, candida and bad bacteria, which further damages your gut. Bad bacteria actually creates toxins called exotoxins that damage healthy cells and can eat a hole into your intestinal wall.

Leaky Gut Diet Foods to Eat

If you suffer from leaky gut syndrome, you’re overdue to consider adopting a leaky gut diet. Such a diet contains foods that support healing because they are easy to digest and can help repair the lining of the intestines.

Here are the best foods to include in a leaky gut syndrome diet:

Bone Broth — Bone broth contains collagen and the amino acids proline and glycine that can help heal your damaged cell walls. I’ve had many of my patients do a bone broth fast for three days to help treat leaky gut and autoimmune disease.
Raw Cultured Dairy — Raw dairy contains beneficial bacteria when fermented and short-chain fatty acids that can help heal the gut. Pastured kefir, yogurt, amasai, butter and raw cheese are some of the best options.
Fermented Foods — In addition to fermented dairy products, fermented vegetables are some of the healthiest probiotic foods. They contain organic acids that balance intestinal pH and probiotics to support the gut. Sauerkraut, kimchi and kvass are excellent sources.
Coconut Products — All coconut products are especially good for your gut. The medium-chain fatty acids in coconut are thought to be easier to digest than other fats so they work well for maintaining digestive health. Also, coconut kefir contains healthy microbes that support your digestive system.
Sprouted Seeds — Chia seeds, flaxseeds and hemp seeds that have been sprouted are great sources of fiber that can help support the growth of beneficial bacteria. If you have severe leaky gut, you may need to start out getting your fiber from steamed vegetables and fruit.
Healthy Fats — Consuming healthy fats in moderation like egg yolks, avocados, ghee and coconut oil is easy on the gut and promotes nutrient absorption.
Omega-3 Fats — Certain protein foods also contain healthy omega-3 fats, such as grass-fed beef, lamb and wild-caught fish like salmon.
Fruit – Consuming one to two servings of fruit daily is a good way to obtain vitamins and minerals. You can steam apples and pears to make homemade apple sauce or fruit sauce. Fruit is best consumed in the morning and not later on in the day, and remember to keep fruit intake in moderation.

In addition to eating a leaky gut diet, you can help repair your gut with certain supplements.

In a leaky gut treatment plan, there are many supplements that support digestive health as well as protect the gut lining from further damage. I believe the six most beneficial leaky gut supplements are:

Probiotics (50–100 billion units daily) — This is the most important supplement to take because it helps replenish good bacteria and crowds out bad bacteria. I recommend getting probiotics in both food and supplement form. By only following part of the protocol in treating leaky gut syndrome by removing the damaging irritants, you may fail to re-inoculate the gut with beneficial bacteria that will keep bad bacteria at bay. Based on available research, look for strains like Bacillus clausii, Bacillus subtilis, Saccharomyces boulardii and Bacillus coagulans.
Digestive enzymes (one to two capsules at the beginning of each meal) — These ensure that foods are fully digested, decreasing the chance that partially digested foods particles and proteins are damaging your gut wall.
L-Glutamine — Critical for any program designed to heal leaky gut, glutamine powder is an essential amino acid supplement that has anti-inflammatory properties and is necessary for the growth and repair of your intestinal lining. L-glutamine benefits include acting as a protector, coating your cell walls and acting as a repellent to irritants.
Licorice Root — An adaptogenic herb that helps balance cortisol levels and improves acid production in the stomach, licorice root supports the body’s natural processes for maintaining the mucosal lining of the stomach and duodenum. This herb is especially beneficial if someone’s leaky gut is caused by emotional stress due to how it can help improve the way you produce and metabolize cortisol.
Shilajit — A tar-like medicinal herb used frequently in Ayurvedic medicine, shilajt can protect from stomach ulcers as well as reduce inflammation triggered or exacerbated by leaky gut.
Marshmallow Root — Because it has antioxidant and antihistamine properties, marshmallow root makes a great addition to any natural medicine cabinet, particularly for those struggling with gut-related issues.

Leaky Gut Diet Foods to Avoid

What foods should you avoid if you have leaky gut syndrome? It’s essential to avoid or greatly limit allergens and inflammatory foods when following a leaky gut diet.

Foods/ingredients to avoid include:

Unsprouted grains, especially those containing gluten (wheat, rye and barley) — note that sprouting and fermenting grains reduces phytates and lectins, making these foods easier to digest
Processed foods made with added sugar
GMOs foods (GMO and hybridized foods tend to be the highest in lectins since they have been modified to fight off bugs)
Refined oils
Processed foods made with synthetic food additives
Conventional dairy products
Heavy alcohol use

Leaky Gut Diet Sample Menu

Based on the recommendations above regarding the best and worst leaky gut foods, here is what a few days of meals might look like when following a leaky gut diet plan:

Day #1

Breakfast: avocado on sprouted grain toast topped with sauerkraut and tomatoes
Lunch: salad topped with sliced grass-fed steak and cooked or cultured veggies
Dinner: stir-fry made with mixed veggies and protein of our choice

Day #2

Breakfast: yogurt parfait made with plain yogurt, chia seeds and berries
Lunch: cooked fish, such as salmon, with steamed veggies topped with olive oil
Dinner: seared chicken served with a mixed salad or vegetable soup

Day#3

Breakfast: smoothie made with coconut milk, kefir or raw milk, sprouted almond butter and collagen protein powder
Lunch: chicken salad made with yogurt and avocado, served with veggies or salad
Dinner: steak or fish served with vegetable soup

Other Tips for Gut Health

In addition to following the eating plan described above, it’s beneficial to avoid exposure to potential “toxins” found in to tap water, alcohol, cigarettes, pesticides, NSAID pain-killer medications and antibiotics, all of which can stress the gut. However, always consult with your physician if he or she has prescribed these for you.

Another tip is to consider following an elimination diet at first. Some foods seem to be in a “gray area” when it comes to worsening or promoting digestive health. For example, some people do better with certain protein foods than others do.

You may be wondering, are eggs bad for leaky gut? What about beans and legumes?

You may choose to eliminate eggs and legumes at first and then to try reintroducing them after several weeks. This can help you uncover whether they are problematic for you or not.

In place of eggs and legumes, try meat, poultry, fish and collagen protein or bone broth protein powder instead.

Reducing intake of FODMAP foods is also recommended as part of an elimination diet, since FODMAP carbohydrates can worsen digestive issues like bloating and gas.

Conclusion

Also called intestinal permeability, leaky gut is a condition that occurs when the intestinal lining becomes damaged.
Not only does it impact digestive health, but this condition can also cause widespread symptoms related to inflammation and autoimmune reactions. Symptoms can include bloating, gas, joint pain, fatigue, skin issues, thyroid issues, headaches and others.
What foods are bad for your gut? When following a leaky gut diet, avoid processed foods, added sugar, refined oils, unsprouted grains, gluten, conventional dairy and foods high in lectins.
What should you eat if you have leaky gut symptoms? Prioritize fermented foods, bone broth, coconut, fruits and veggies, and high-quality meat, fish and poultry.

The post The Leaky Gut Diet and Treatment Plan, Including Top Gut Foods appeared first on Dr. Axe.

Gut Bacteria Benefits: How to Improve Digestive Health From Within

Jillian Levy, CHHC — Thu, 06 Apr 2023 14:40:54 +0000

A lot of someone’s health can be traced to the gut — specifically gut bacteria.

In the 1670s, scientist Antony van Leeuwenhoek first discovered the complex world of bacteria. At the time, he defined it as “free-living and parasitic microscopic protists, sperm cells, blood cells, microscopic nematodes and rotifers,” according to the University of California Museum of Paleontology.

Fast-forward to today (some 350-plus years later), and bacterial microbes are still at the forefront of medical research. This includes the trillions that live inside our guts and communicate directly with neurons in our brains. This incredible finding is known as the gut-brain connection.

Globally, millions of dollars are invested in gut research annually. These studies are geared toward uncovering more about how the human “microbiome” works.

Improving patients’ gut bacteria continues to prove to be an important consideration in neuroscience, diabetes and cardiovascular disease prevention. It’s even important in tackling obesity, and that’s not all.

What other conditions are greatly influenced by one’s gut bacteria? As you’ll learn, among the many are inflammatory bowel diseases (IBD), depression, anxiety, autoimmune disorders and symptoms of ADHD.

The World of Bacteria Living in Your Gut

The human microbiome, or microbiota, is essentially the bacterial ecosystem living within our bodies, mostly within our guts. The intestinal microbiota is made up of trillions of microorganisms, most of which are bacterial and not harmful to our health.

Scientists have recognized for more than 100 years that bacteria in the gut are constantly communicating with neurons in the brain, earning the microbiome the nickname ” the second brain.”

Not only do most gut bacteria not sicken us, but they are actually beneficial, vital to our health and play numerous roles. Factors such as genetics, age, sex and diet continually influence the composition and profile of an individual’s microbiota. That means no two people’s gut bacteria are quite the same.

What do our gut bacteria do exactly, and how? Roles of gut bacteria include:

Helping produce hormones, like serotonin, for example
Aiding in the extraction of energy (calories) and nutrients, including vitamins, minerals, amino acids, fatty acids and antioxidants
Managing our appetite and body weight
Digesting fiber, which helps form stool
Controlling our moods, motivation and cognitive health
Preventing us from catching colds and viruses
Helping repair damaged tissues and injuries
Much, much more

One of the most important things that “good bacteria” (also known as probiotics) living in the microbiota do is contribute to our immune systems. This protects us against pathogen colonization and invasion of harmful microbes that enter the body every single day.

So where do things wrong? Alterations in the microbiota (often called dysbiosis) can result for many reasons. Some of the most common are:

exposure to various environmental pollutants and toxins
consuming a poor diet lacking anti-inflammatory foods
using toxic medications and over-the-counter drugs
smoking cigarettes
high amounts of stress
exposure to harmful pathogens from other people who are sick

Gut Bacteria Benefits

“Poor gut health” might bring to mind intestinal and digestive disorders — including inflammatory bowel disease, irritable bowel syndrome (IBS) and celiac disease symptoms — but these are far from the only problems tied to dysbiosis. Studies show that dysbiosis of the gut microbiota is associated numerous disorders that affect us internally.

Some of these include altered hormone production, which might not always be obvious, and also externally (affecting us in more apparent ways, such as changing the appearance of our skin and body weight).

A lack of healthy gut bacteria is now tied to the onset of conditions like:

Food allergies
Asthma
Diabetes
Arthritis
Fibromyalgia
Eczema and psoriasis
Poor recovery from seizures, spinal cord injuries or a stroke
Metabolic syndrome and cardiovascular diseases (currently the number one cause of death in many industrialized nations).

Autoimmune Diseases

Recently much more has been uncovered about how bacterial species residing within the mucus layer of the colon have the ability to directly communicate with host cells in the immune system. This relationship can influence whether or not the immune system remains at homeostasis or triggers inflammatory mechanisms that destroy the body’s own healthy tissue and cells.

Autoimmune disease symptoms — including diseases like multiple sclerosis, type 1 diabetes and rheumatoid arthritis — all have links to dysbiosis. In fact, we now know that pathogens entering the body through toxins and a poor diet have the potential to cause microbial disruption. This can trigger both local and systemic inflammation.

This inflammation then creates a vicious cycle because it alters the composition of the gut/microbiota, reduces the barrier that the gut naturally has with the rest of the body, decreases nutrient absorption, increases permeability (also called leaky gut) and causes numerous symptoms tied to autoimmunity. These symptoms can include skin reactions, indigestion, mood-related problems, joint pain and fatigue.

Although we have more to learn about probiotics’ effects on autoimmunity, research suggests that acquiring bacterial strains, including Lactobacillus casei shirota, can have positive effects on controlling inflammatory reactions.

Depression

A 2013 article published in the journal Cerebrum states:

The gut-brain axis—an imaginary line between the brain and the gut—is one of the new frontiers of neuroscience. Microbiota in our gut, sometimes referred to as the “second genome” or the “second brain,” may influence our mood in ways that scientists are just now beginning to understand. Unlike with inherited genes, it may be possible to reshape, or even to cultivate, this second genome. As research evolves from mice to people, further understanding of microbiota’s relationship to the human brain could have significant mental health implications.

Our brains contain billions of neurons, and these have a close working relationship with the trillions of “good” and “bad’ bacteria alive in the gut. Bacteria seem to be instrumental in how our brains develop, how we behave, our capabilities of handling stress and how we respond to treatments for mood-related issues, like depression and anxiety.

It’s been found that in stressful situations, the microbiota profile may actually change itself, shifting how different bacteria interact with one another. The gut-brain relationship basically comes down to how the immune system alters the nervous system.

A 2011 study published in the journal Nature showed that feeding healthy mice probiotics helped decrease anxiety-like and depressive-like behaviors compared to control mice. It also showed that activation of neurons in the hypothalamus (part of the emotional/fear center of the brain) were greater when mice were fed infectious bacteria that cause a destructive immune response.

Obesity and Weight Gain

Each year, the U.S. population spends more money on diets than the amount needed to feed all the hungry people in the rest of the world. We’ve all gotten the message by now that we should be eating less and moving more.

Less talked about? The need to take care of our gut health in order to manage our appetites, hormones and energy expenditure.

What does gut bacteria have to do with obesity, you might be wondering? Although the underlying mechanisms are still not entirely clear, obesity is known to be associated with chronic low-grade inflammation and hormonal changes that lead us to overeat:

Research suggests overeating and obesity might be tied to reductions in certain beneficial bacteria that populate a healthy microbiome. Certain studies have found that some obese individuals have higher levels of two major classes of bacteria — bacteroides and firmicutes. These can cause increases in inflammatory metabolic endotoxins, plus decreased mucus lining the intestinal wall and therefore more gut permeability.
The gut microbiota also contributes to retention of fat mass, and certain bacterial gut changes have been shown to reduce leptin sensitivity (meaning we feel satisfied less easily).
A study published in Endocrinology showed that, additionally, dysbiosis might result in reduced expression of obesity-suppressing neuropeptides proglucagons in the brainstem.

In studies using mice, researchers have found that introducing gut bacterial flora from obese mice into normal-sized mice results in increased obesity even with reduced calorie intake. The opposite also seems to be true: Introducing bacterial flora from lean mice into obese mice can help promote weight loss and appetite regulation.

Neurological and Spinal Cord Injuries

Researchers at Ohio State University found that disruption of the microbial community seems to hinder recovery from neurological damage and spinal cord injuries due to prolonged inflammation in mice.

Previous studies showed that spinal cord injuries in mice caused migration of gut bacteria into other tissues of the body and activation of pro-inflammatory immune cells. Mice that experienced the largest changes in their gut bacteria tended to recover most poorly from their injuries, especially if they were treated with antibiotics to further disrupt gut bacteria levels.

Fortunately, the opposite has also been shown to be true: When injured mice are given daily doses of probiotics to restore levels of healthy gut bacteria, they experience less symptoms related to spinal damage and regain more control over movement and daily functions.

Irritable Bowel Disease (IBD)

IBD is a term used to describe hard-to-treat disorders that cause bloody diarrhea, abdominal pain, cramping, and sometimes malnutrition and weight loss. Although treating IBD can be complicated and sometimes require various types of intervention, probiotics seem to help manage IBD symptoms (especially severe diarrhea) in many patients and can help with reversal of inflammation in the digestive tract.

Studies suggest that bacterial strains and a combination formula might be most effective in IBD treatment. If you haven’t been diagnosed with IBD but still have occasional digestive problems, such as diarrhea, bacterial strains including Saccharomyces boulardii and Lactobacillus GG can likely help.

How to Improve Gut Bacteria

Even if you don’t necessarily suffer from one of the disorders or diseases mentioned above, you can still benefit from improving gut health. Considering the average person eating a “westernized/American diet” doesn’t ordinarily consume many probiotic foods (plus likely lacks at least several nutrients key to gut health, including prebiotics and fiber), most of us can afford to make some dietary and lifestyle changes.

What are common signs of gut bacteria imbalance? These can include:

Frequent digestive issues, like bloating, gas, acid reflux, constipation and diarrhea (especially if stool ever appears bloody or causes unexplained weight loss)
Acne, mild skin rashes and other signs of skin inflammation
Frequently getting colds, viruses and other “common” illnesses
Stuffy nose, respiratory infections and trouble breathing
Low energy levels and fatigue
Achy joints and muscular pains

Here are simple steps you can take now to start improving gut bacteria:

Consume probiotic foods, such as yogurt, kefir, cultured veggies and kombucha. Also consider taking a high-quality probiotic supplement.
Avoid common allergen foods, which can make poor gut health even worse. These include conventional dairy, shellfish, peanuts, soy and gluten products. Processed/packaged foods, fried foods and too much added sugar might also worsen gut health (not to mention cause other issues), so work on reducing these as well.
Eat plenty of fiber and prebiotics, which help probiotics in the gut thrive.
Quit smoking, and reduce alcohol intake to moderate levels.
To avoid dangers of antibiotics, only take them when absolutely necessary. Antibiotics can wipe out both good and bad bacteria in the gut.
Vary your protein intake. It’s been found that high consumption of animal products and very high-protein diets might contribute to carcinogenic metabolites forming in the microbiota that alter immunity. Rather than making meat, eggs or cheese the center of all your meals, try to focus on variety and eating more plant foods for protein, like soaked beans, nuts, seeds and legumes.
Reduce toxin exposure in your home by using natural cleaning products. The same goes for beauty or skin care products. Try switching to natural skin care ingredients like coconut oil, which don’t contain harsh chemicals. Avoid antibacterial soaps, too.
Exercise, and manage stress to keep inflammation levels low.
Introduce traditional gut-friendly foods into your diet, like bone broth, a great source of collagen, which helps rebuild the gut lining and prevent permeability.

The post Gut Bacteria Benefits: How to Improve Digestive Health From Within appeared first on Dr. Axe.

What Is Candida Die Off? 6 Ways to Manage Symptoms

Jillian Levy, CHHC — Wed, 05 Apr 2023 14:30:50 +0000

If you recently cleaned up your diet, gave up alcohol or went gluten-free and now you unexpectedly find yourself feeling worse than you did before, then you might be experiencing symptoms of “candida die off.” Many people describe candida die off symptoms — which can include headaches, brain fog, nausea and more — as being “flu like,” or similar to seasonal allergies, because they can leave you feeling downright exhausted and crummy.

Another name for candida die off is “herxheimer reaction” (or Jarisch–Herxheimer reaction), which is a negative reaction to endotoxin-like products that are released by the death of harmful microorganisms living in the body.

What are endotoxins? They are toxins found inside bacterial cells that are released when a cell disintegrates. They cause the immune system to increase autoimmune responses and inflammation and can therefore contribute to a number of symptoms and even diseases.

You’re probably wondering: How long does a herxheimer reaction last, and what can you do to help manage symptoms? Below, we’ll cover a typical candida die off timeline you can expect, as well as natural ways to make symptoms more bearable.

What Is Candida Die Off?

Before diving in to the details about how to treat candida die off, let’s start with the basics: what candida is and why candida overgrowth occurs.

Candida is a type of fungus that is normally found in a healthy human body in small amounts because it aids with nutrient absorption and digestion.
When candida overproduces, though, a candida fungal infection (also called candidiasis) can develop in a number of locations throughout the body, including the mouth, ears, nose, toenails, fingernails, gastrointestinal tract and vagina. This fungal infection is commonly just called “candida” and can affect both women and men. However, it is often misdiagnosed or never diagnosed at all.
Candida symptoms can include exhaustion, cravings for sweets, bad breath, a white coat on tongue, brain fog, hormone imbalances and more.

How do you kill candida? One way is to follow a candida diet plan, which is a low-sugar, yeast-free diet that helps “starve” candida fungus. A candida diet can take anywhere from a few weeks to several months to be effective.

Can candida be cured forever? It’s possible for candida overgrowth to return if someone resorts back to the diet and lifestyle that caused an overgrowth in the first place.

Why does candida die off occur?

While getting candida under control is very important for long-term health, rapidly killing off candida in your body creates a metabolic reaction that releases over 70 different toxins. This is responsible for the uncomfortable candida die off effect, which, unfortunately, means your candida symptoms (and others) may get worse before they get better.

When you experience candida die off, this is a sign that your body is temporarily inflamed, including your liver, adrenals, kidneys and other organs/glands. Metabolites like the neurotoxin called acetaldehyde or gliotoxin, as well as proteins and inflammatory cytokines (like tumor necrosis factor alpha, interleukin-6 and interleukin-8 ), are circulating in your system, which causes you to feel “off.”

The same type of herxheimer reaction can also occur when treating conditions like Lyme disease, some infections and other yeast infections.

You’re most susceptible to experiencing candida die off symptoms if any of these situations below apply to you:

You’ve recently given up foods like sugar, dairy and gluten, especially if you go “cold turkey” and eliminate them basically overnight
You recently started an elimination diet
You are doing “Whole30” or another AIP diet/elimination diet/cleanse/detox-type diet that you dive right into
You are avoiding alcohol, especially if you used to be a moderate or heavy drinker
You are taking medications, such as antifungals or antibiotics, which affect your gut microbiome

Candida Die Off Timeline

When does candida die off start? Symptoms of candida die off can emerge within several days or weeks of you making dietary changes or taking certain supplements/medications.

How long does candida die off last? Candida die off symptoms usually clear up in three to 10 days.

After symptoms start, within just a few weeks you should notice an increase in energy and focus as well as relief from other symptoms as endotoxins are cleared from the body.

Die Off Symptoms

The most common candida die off symptoms include:

Impaired brain function
Headache
Digestive issues, like bloating, gas, constipation, nausea and changes in bowel movements
Fatigue
Irritability and anxiety
Dizziness
Sweating and fever
Sinus infection, stuffy nose and sore throat
Skin breakouts (not limited to face), skin rash and itching
Insomnia
Chills and aches
Swollen glands
Soreness near your liver/abdomen

6 Ways to Manage Candida Die Off

1. Make Diet Changes Gradually

While making the switch to a clean, healthy eating plan is no doubt a smart move, you may be better off making changes gradually rather than suddenly starting an extreme detox diet or cleanse. Some practitioners who treat candida recommend gradually transitioning to a diet that includes less sugar and fewer carbs each day, rather than suddenly going sugar- and grain-free.

If you’re taking a high-dose probiotic or antifungal, you may want to try reducing your dosage to help lower the amount of toxins being released into your body.

That being said, some people will do best if they jump right into a candida cleanse and diet. It’s ultimately an individual choice and depends on your reaction. Be sure to consult with a certified dietician or nutritionist before making dietary changes.

2. Keep Eating a Clean Candida Diet

You may be tempted to call it quits and return to your old way of eating. However, in the long term, this is only going to make the underlying issue of candida fungal overgrowth worse.

Continue eating a diet that’s high in protein and high-fiber vegetables, and limit grains, flour, fruits, sugar and alcohol (the top offenders that cause candida).

Some of the best foods to eat at this time in order to keep clearing the body of excess candida and endotoxins are:

Apple cider vinegar
Sauerkraut and other fermented vegetables
Green veggies and green drinks
Coconut oil
Manuka honey
Garlic
Ground chia and flaxseeds
Unsweetened cranberry juice
Cultured dairy
Spices like turmeric and cinnamon

Your meals should include lots of fresh, organic vegetables (ideally that have been steamed), but limit starchy vegetables for a period of time, like carrots, radishes, beets, sweet potatoes and white potatoes. You can also eat salads made with leafy greens or bitter greens topped with just a bit of coconut oil and apple cider vinegar (or lemon juice).

Continue to consume fermented vegetables and kefir to help your body stay in balance and keep the candida at bay.

Also, be sure to drink lots of water to help your body expel the endotoxins in your system.

3. Take Supplements That Support Your Immune System

The supplements below are useful for managing candida diet off symptoms because they replenish beneficial bacteria in your gut, reduce inflammation and help move endotoxins out of your system:

Glutathione, alpha lipoic acid (ALA) and n-acetyl cysteine (NAC).
Curcumin, which is an anti-inflammatory component of turmeric
Quercetin, an antioxidant that helps reduce inflammation
Ecklonia cava (brown seaweed extract), which helps fight oxidative stress
Molybdenum, which is a mineral that helps break down proteins and other substances. It is useful for those experiencing die off. Your body needs it to produce enzymes that convert the neurotoxin acetaldehyde into acetic acid.
Probiotics (50 billion units daily), or healthy bacteria, which can help reduce the presence of yeast
Bentonite clay, which can help surround the toxins and efficiently remove them
Milk thistle, which supports your liver as it filters out toxins
Pancreatic digestive enzymes. Dr. Jill Carnahan, who helps patients treat candida and die off, recommends pancreatic enzymes to help with digestion (but not fungal- or plant-based enzymes).
Garlic (2 caps or cloves daily), which helps fight fungal infections and boosts the immune system
Vitamin C (1,000 milligrams, 2–3 times daily), which supports immune function, helps support health of the skin and helps fight off infections
Magnesium, to help treat constipation and keep the bowels moving. Drinking lots of water and consuming flaxseeds daily can also help with constipation, and if necessary, an enema is an option for fast relief.
Adaptogen herbs, such as astragalus and ashwagandha, that build the body’s defenses against stress, fatigue and illness
Omega-3 fatty acids, which help to reduce inflammation

Do probiotics kill candida? While taking a probiotic supplement and/or eating probiotic foods likely won’t be enough to get rid of candida overgrowth, in most cases it can help.

Probiotics are especially beneficial if candida has become overgrown following use of antibiotics, which wipe out healthy bacteria in the gut that keep candida in check. Even if you aren’t sure if you necessarily have candida, probiotics can help with digestion, reduce inflammation, boost your immunity and more.

On the other hand, some practitioners feel that eating lots of fermented foods may be problematic when someone has candida or candida die off, because these help feed not only healthy bacteria, but also unhealthy bacteria too. If you find that taking a probiotic supplement/eating fermented foods makes symptoms worse, reduce or eliminate for several weeks to see if things improve.

4. Help Speed up the Process with Essential Oils

A number of essential oils can help kill a variety of parasites and fungi, including candida, while also supporting your immune system. These oils include:

Clove oil and oregano oil (taken internally)
Myrrh oil, lavender oil and tea tree oil (can be rubbed onto the skin to help with candida die off rashes, itching, etc.)

Oregano oil is naturally antibacterial and antifungal. You can use two drops of oregano oil three times daily for seven days to help control candida. Note that essential oils should only be taken internally for 10 days or less.

For oral thrush/a white coating on your tongue, you can combine three drops of clove oil with one tablespoon of coconut oil, and then swish the mixture in your mouth for 20 minutes before swallowing. Rub frankincense oil and peppermint oil onto your temples to help with a headache.

To treat a candida die off rash and itching, try mixing a couple drops of lavender oil and/or tea tree oil with coconut oil before applying to the skin.

5. Reduce Stress and Your Exposure to Toxins

Prioritize relaxation, rest, slowing down and avoiding anything too taxing during this period.

Do activities that allow you to de-stress, since stress can further deplete your energy, weaken your adrenals and thyroid, and cause your immune system to take a hit. Aim to get plenty of sleep, at least seven to nine hours per night.

Find some time to do self-care practices like walking, yoga, skin brushing, acupuncture, massage or using a sauna. All of these are great for promoting relaxation, increasing circulation and supporting your lymphatic system.

If you’re dealing with candida die off aches and pains, try sitting in an Epsom salt or magnesium chloride bath, using a sauna, gently stretching, applying a heat pack, and/or getting a massage.

Also steer clear of cigarettes or secondhand smoke, alcohol, too much caffeine, and any unnecessary medications. Additionally, you can reduce toxin exposure by avoiding the use of toxic body products, avoiding fish/seafood contaminated with heavy metals and avoiding environmental pollutants as much as possible.

6. Keep an Eye on Symptoms

If you have chronic or unusually persistent candida and candida die off symptoms, you should consult your health care provider. This could be a sign of an underlying illness, such as diabetes or immune system dysfunction.

If you aren’t feeling better within several weeks of your symptoms starting, be sure to rule out other contributing problems via a blood test, exam, etc.

Final Thoughts

When candida overproduces, a candida fungal infection can develop, which can occur in the mouth, ears, nose, toenails, fingernails, gastrointestinal tract and vagina. Treating this infection causes endotoxins to accumulate in the body, which is referred to as “candida die off.”
Even though candida die off symptoms — like nausea, fatigue, brain fog, skin rashes and headaches — are unpleasant, going back to your old habits and ways of eating will likely just bring the candida back all over again.
How long do candida die off symptoms last? You can expect symptoms of candida die off to typically last between three to 10 days. You should feel better within several weeks, which will hopefully make it all worth it.
To help manage candida die off, keep eating a candida diet, rest, use essential oils and look into anti-inflammatory supplements.

The post What Is Candida Die Off? 6 Ways to Manage Symptoms appeared first on Dr. Axe.

Natural Remedies for High Cortisol Levels & Excessive Stress

Jillian Levy, CHHC — Mon, 03 Apr 2023 20:40:01 +0000

Do you find yourself overly stressed, tired and even notice weight gain despite not changing your diet or workout frequency? Your cortisol levels may be out of whack. More specifically, they may be too high.

Cortisol is often called the primary “stress hormone” because it’s one of the main hormones we release when we’re under any sort of pressure and our evolutionary-based “fight or flight response” kicks into gear. Although most think of cortisol as a bad thing — such as contributing to acne, weight gain or high blood pressure — there’s actually a lot more to cortisol levels than just our stress response and its unwanted symptoms. We need it to live.

While producing cortisol is a necessity for life and helps keep us motivated, awake and responsive to our environment, maintaining abnormally high circulating cortisol levels can become dangerous and contribute to long-term problems. Long-term use of corticosteroids and chronic stress are two of the biggest contributors to high cortisol. Chronic, high cortisol production is tied to symptoms and ailments including weight gain, anxiety, sleep disorders, hormonal imbalances and fertility problems, in addition to many other problems.

The good news is there are many natural ways to lower high cortisol levels.

What Is Cortisol?

The adrenal gland, following signals from the hypothalamus and pituitary gland, is responsible for the secretion of cortisol, a type of essential glucocorticoid steroid hormone. Cortisol levels are highest in the morning around 7 a.m. and lowest at night (called a diurnal rhythm).

Cortisol is also present in both chronically stressed individuals and those who are perfectly healthy. This vital hormone possesses dozens of different purposes within the body and makes numerous chemical interactions every single day.

What does cortisol do exactly? Cortisol receptors are scattered throughout the entire body, found in nearly every cell, and serve different essential functions, including:

helping to keep us awake and alert
preventing fatigue or brain fog
keeping our metabolisms running (it helps us burn fat for energy)
balancing blood sugar levels (since it allows cells to take up and use glucose for energy)
reducing inflammation and helping with healing
balancing fluid levels based on salt and water intake
contributing to control over blood pressure
helping with many cognitive processes like learning and memory formulation
allowing us to respond to and escape perceived dangers
helping to develop the fetus during pregnancy

Levels of cortisol rise when the pituitary gland releases another hormone called adrenocorticotropic hormone (ACTH). ACTH signals the adrenals to pump out more cortisol. Why does this happen? Many different things trigger this release, including various forms of physical or emotional stress, a poor lifestyle, too little sleep, or illnesses and infections.

While cortisol (a stress hormone) can increase in response to good or bad stress, it tends to remain elevated when someone is dealing with chronic, unresolved stress. A so-called positive stress is also called eustress.

Cushing’s Disease

When the pituitary or adrenal glands produce abnormally high levels of cortisol for a duration of time, a doctor (perhaps a endocrinologist) may diagnose a serious, chronic disorder called Cushing’s disease.

Cushing’s disease is usually caused by tumors on the adrenal or pituitary glands and often causes symptoms like rapid weight gain, a swollen face, fatigue, and water retention/swelling around the abdomen and upper back. It impacts women between the ages of 25 to 40 most often, although people of any age and gender can develop this condition.

Diagnosable Cushing’s disease caused by an overactive adrenal gland is considered much rarer than just having generally high cortisol levels. In other words, you have a much greater chance of experiencing high cortisol at certain times due to increased stress in your life than you do of ever being diagnosed with Cushing’s disease.

While people experience at least somewhat high levels of cortisol at one time or another during very stressful episodes (such as a job loss, family crisis or major change), rates of Cushing’s disease diagnoses are still very low compared to other hormonal/endocrine conditions like thyroid disorders or diabetes, for example.

It’s estimated that Cushing’s disease impacts between 10 to 15 people per million, but comparatively high cortisol levels above what are considered normal affect millions of people and most adults. While symptoms of Cushing’s disease and high cortisol tend to be similar, those caused by Cushing’s disease are usually more severe, last longer and more often cause other complications.

Cushing’s syndrome is not the same as Cushing’s disease. They’re similar but also different conditions: Cushing’s syndrome is less serious and refers to “the general state characterized by excessive levels of cortisol in the blood,” while Cushing’s disease is the condition caused by a pituitary tumor that secretes the hormone ACTH, which causes excess cortisol.

Addison’s Disease

On the other hand, the opposite of having Cushing’s disease — experiencing abnormally low cortisol levels — can result in a condition known as Addison’s disease, adrenal insufficiency or adrenal fatigue. Addison’s disease is also rare and is considered a type of autoimmune disease, since it causes the immune system to attack the body’s own healthy tissue. In this case, tissues within the adrenal glands themselves becomes damaged and inflamed, which alters how the adrenals produce hormones.

Certain symptoms of Addison’s disease are essentially the opposite of symptoms of Cushing’s disease, since they’re caused by a deficit in cortisol rather than an excess. Addison’s symptoms can include fatigue, weight loss, muscle wasting, mood swings and changes to the skin. Symptoms of adrenal fatigue can be similar.

Symptoms

According to research done by the Genetics Learning Science Center, the long-term danger of having high cortisol is that it activates the fight-or-flight response, which temporarily shuts down normal reproductive, digestive and immune functions. The body targets these systems for shutdown because it doesn’t need them for immediate survival.

Sensory nerve cells pass the perception of a threat, or stress, from the environment to the hypothalamus in the brain. This signals the pituitary and primary adrenal glands to produce more cortisol. If this cycle goes on for too long, someone becomes more susceptible to all sorts of illnesses, infections and hormonal problems.

Some clues that may signal you’re living with high cortisol levels include:

weight gain, especially around the abdomen/stomach (this can happen despite not changing your diet or exercise routine)
a puffy, flushed face
mood swings and increased anxiety
fatigue (including feeling “tired but wired”)
trouble sleeping normally
irregular periods and fertility problems (chronic stress drives pregnenolone/progesterone into conversion to cortisol, which competes for precursors available for synthesizing of other important hormones, like DHEA, estrogen and estradiol
high blood pressure levels (cortisol narrows the arteries while the epinephrine increases heart rate)
acne or other changes in the skin
higher rates for bone fractures and osteoporosis (cortisol can lower hormones like estrogen, which are important for bone health)
muscle aches and pains
changes in libido due to changes in estrogen or decreased testosterone
excessive thirst
increased urination
higher susceptibility to infections (the stress response can lower immune system functions)

Causes

Wondering what underlying conditions could be contributing to your high cortisol levels? Cortisol tends to go up as perceived stress goes up, so anything that triggers a negative mind states — things like anxiety, worry, anger or frustration — contributes to high cortisol levels. Medication use, inflammation, poor sleep and a poor diet can also trigger high cortisol levels by altering hormonal balances and negatively affecting the immune system.

Corticosteroid medications like hydrocortisone, prednisone pills or other medications used to treat inflammatory-related diseases or symptoms are common causes of high cortisol levels. Aside from corticosteroids, other major factors contributing to higher than usual cortisol production include:

depression
over-exercising or overtraining
nutrient deficiencies
addiction (alcohol or drug abuse)
higher than normal estrogen levels
malnourishment and eating disorders
severe kidney or liver disease
hyperthyroidism
obesity
pregnancy or birth control pills
recent surgery, illness, injury or whole-body infections (which all trigger inflammation)

Testing and Diagnosis

Your doctor can order a number of tests to determine if you have abnormally high cortisol levels. Both blood and urine testing help reveal a problem, but a 24-hour urine test is used more often than a cortisol blood test to diagnose Cushing’s disease or syndrome.

The cortisol values listed below, which can be obtained from a blood test, serve as a reference range for what’s considered normal. Cortisol levels above this normal range are considered high and can be risky or problematic.

But keep in mind that values differ depending on time of day, age and the type of cortisol test preformed. Saliva tests are now also recommended and appear to be as reliable as a blood sample. Additionally, an overnight dexamethasone suppression test may also be recommended, and it involves taking a dose of a corticosteroid medicine called dexamethasone to determine how blood cortisol is affected.

Because of this, your doctor will always need to evaluate your results in light of your specific symptoms and medical history.

Normal cortisol ranges for adults and children in the morning are between five to 23 micrograms per deciliter (mcg/dL) or 138 to 635 nanomoles per liter (nmol/L)
Normal cortisol ranges for adults and children in the afternoon are between three to 16 mcg/dL or 83 to 441 nmol/L
Normal cortisol for a newborn baby is between two to 11 mcg/dL or 55 to 304 nmol/L

If your test results reveal that you’re at risk for Cushing’s disease or Cushing’s syndrome, you’ll be treated dependent on what’s causing cortisol levels to rise in the first place. Cushing’s syndrome and Cushing’s disease are most often caused by benign tumor growth on the pituitary gland (called a pituitary adenoma), cortisol-like synthetic medication use and the cortisol-increasing lifestyle factors mentioned above, so all of these will be addressed by your doctor if they’re contributing to your symptoms.

A high percentage of people with either Cushing’s disease or syndrome display at least small tumor growths on their pituitary glands and need to have these removed with surgery or reduced with medications and lifestyle changes in order to resolve cortisol-related symptoms.

It’s important to talk to your doctor if you suspect you might have Cushing’s disease or syndrome to assess whether or not you need to discontinue or lower use of medications that increase cortisol (such as steroids), undergo life-saving surgery to remove the tumor, or use radiation and/or medications to shrink the tumor. However, keep in mind these are very rarely needed interventions, and most people with high cortisol levels are able to manage their conditions naturally without surgery or medication.

How to Lower Cortisol Levels Naturally

You can greatly help manage cortisol levels and regain your health by changing your diet, exercise routine, sleep and stress levels. Assuming you haven’t been diagnosed with Cushing’s disease (see above) by your doctor, here are steps you can take to help lower high cortisol levels naturally:

1. Switch to a Whole Foods, Anti-inflammatory Diet

Poorly managed blood sugar levels (especially hypoglycemia, having low blood sugar) and high levels of inflammation can contribute to high cortisol levels and other hormonal imbalances. Following an anti-inflammatory diet low in processed foods and high in antioxidants, fiber and essential nutrients is key to balancing hormones, controlling your cravings and getting you on the right track. These same strategies can also help with adrenal support, allowing you to reach and maintain a healthy weight, boosting energy during the day and helping you sleep better at night.

Some of the most significant dietary contributors to inflammation and high cortisol levels include:

high-sugar, high-glycemic diet (with many packaged foods, refined grain products, sugary drinks and snacks)
consuming high amounts of refined and trans fats
drinking too much caffeine and alcohol
experiencing insufficient intake of micronutrients and antioxidants
not consuming enough fiber (which makes it hard to balance blood sugar)
not consuming enough healthy fats or protein (which can lead to hunger, weight gain and high blood sugar)

Instead, switch to a low-glycemic diet, include healthy fats and proteins with every meal, and make sure to get enough fiber and phytonutrients by eating plenty fresh fruits and veggies. Some of the most useful foods for lowering cortisol and stabilizing blood sugar include vegetables; fruits; coconut or olive oil; nuts; seeds; lean proteins like eggs, fish and grass-fed beef; and probiotic foods (like yogurt, kefir or cultured veggies).

2. Reduce and Manage Stress

Chronic stress is now linked with just about every health problem out there. Stress affects most people at least to some degree and impacts health by sending chemical signals around the body, including to the heart and blood vessels, immune system, lungs, digestive system, sensory organs, and brain. Stress has the power to increase breathing, heart rate, pain and muscle tension, your appetite (including overeating), and sleep-related problems.

Fortunately, stress management is something you can begin without too much trouble. The natural stress relievers listed below are proven to help lower cortisol and decrease the negative impact stress has on your health:

Meditation or “mindfulness”: This practice has been shown to help train the brain and body to turn off the stress response and promote more relaxation. And these benefits are possible without impairing alertness, concentration or memory. Many studies show that daily mediation or even healing prayer for just 15 to 30 minutes can offer significant reductions in cortisol. Participating in a regular “mindfulness-based stress reduction” program also offers significant reductions in cortisol and stress-related symptoms or diseases. Using meditative methods can also improve brain and heart health while bolstering your immune system.
Acupuncture: Trusted for thousands of years in Traditional Chinese Medicine, acupuncture treatments help naturally control stress and reduce symptoms like muscle or joint pain, headaches, fertility problems, troubling sleeping, and poor circulation.
Deep breathing exercises: Taking deep breaths helps turn down the sympathetic nervous system and kick in the body’s natural relaxation response by activating the parasympathetic nervous system. Diaphragmatic breathing is an easy technique to learn on your own and practice throughout the day to relieve muscle tension and anxiety.
Spending time in nature/outdoors: Studies show that physical settings play a role in stress reduction, and being in nature is a well-documented way to promote relaxation. Try going for walks (try forest bathing) or runs outside (especially barefoot running or walking, a practice called “earthing“), spending time at the ocean, walking through forests, gardening at home, or doing other things outdoors and away from technology to reduce anxiety.

3. Exercise Regularly

According to research published by Harvard Medical School, regular exercise (about 30 to 60 minutes most days of the week, depending on the intensity) is one of the best ways to manage stress, balance hormones, sleep better and aid normal metabolic functions (like balancing blood sugar levels). The key is to avoid overtraining and overexerting yourself, which can actually cause even more cortisol to be released.

Exercise benefits hormone levels because although it temporarily increases adrenaline and cortisol production, it generally helps bring cortisol back down to normal levels afterward. This cycle helps your body better handle stress and gives your autonomic nervous system (the one that controls your stress and relaxation responses) its own workout. This means the next time your stress hormones rise due to a perceived threat, you should be able to lower cortisol levels more easily, since your body becomes primed to this during physical activity.

4. Use Adaptogen Herbs and Superfoods

Adaptogen herbs help naturally lower high cortisol levels in several key ways. They help balance hormones; reduce inflammation due to their strong antioxidant, antiviral and antibacterial effects; have natural antidepressant effects; lower fatigue; and help balance blood pressure and blood sugar levels. Many adaptogens, such as reishi mushrooms and cocoa, have been safely used for thousands of years to promote better overall health with little to no side effects.

There are at least 16 different proven adaptogenic herbs that can help lower cortisol, including:

ashwaganda
astragalus
licorice root
holy basil
medicinal mushrooms, including resishi and cordyceps
rhodiola

5. Try Essential Oils to Promote Relaxation

Similarly to adaptogen herbs, essential oils are also helpful for fighting stress and balancing hormones. Essential oils, including lavender, myrrh, frankincense and bergamot, contain potent, active ingredients that have been shown to naturally lower cortisol, reduce inflammation, improve immunity, and help with sleep and digestive functions.

Try inhaling some of the best essential oils for hormones, diffusing them in your home, making bath soaks or body washes using your favorite kinds, or rubbing them directly into your skin when mixed properly with a carrier oil (like coconut or jojoba oil). If you’re dealing with side effects of high cortisol, including acne, indigestion or bloated stomach, certain essential oils like lemon or peppermint can help with that, too.

6. Get Enough Sleep

Getting enough sleep helps us control cortisol production, but having high cortisol levels can make it hard to rest. In people with normal circadian rhythms, cortisol levels rise during the early morning hours and then drop very low at night prior to sleep and during sleep. People who develop high cortisol levels can wind up feeling the opposite: wired and anxious at night, but then fatigued during the day — thus, they can’t sleep well at the times they’re supposed to.

This overactivity of the adrenal glands is one of the biggest signs of Cushing’s disease or adrenal fatigue and is usually tied to stress and hormonal imbalances. By taking the steps listed above, you should be able to rest more easily. Ideally, you should aim for seven to nine hours of sleep per night to reset your circadian rhythms and bring hormones back to balance.

Final Thoughts

Although cortisol is often viewed as a bad actor, we need it to live. The problem is medications, a lack of exercise, processed foods and high stress levels can leave us living with too much cortisol in the body. In rare cases, a (usually benign) tumor could be the root cause of high cortisol levels. Your doctor can order routine tests to determine your cortisol levels and suggest ways to lower it.

Regardless, we could all probably tap in to natural cortisol-lowering techniques like mindfulness, exercise, and a diet rich in fresh vegetables, clean protein and fruit. So in order to keep your cortisol levels in check, remember the following:

Here are some steps you can take to manage your cortisol levels: switch to a whole foods, anti-inflammatory diet; reduce and manage stress; exercise regularly; use adaptogen herbs and superfoods; use essential oils to promote relaxation; and get enough sleep.
You have a much greater chance of experiencing high cortisol at certain times due to increased stress in your life than you do of ever being diagnosed with Cushing’s disease, though Cushing’s disease is usually caused by tumors on the adrenal or pituitary glands and often causes symptoms like rapid weight gain, a swollen face, fatigue, and water retention/swelling around the abdomen and upper back. It impacts women between the ages of 25 to 40 most often, although people of any age and gender can develop this condition. While symptoms of Cushing’s disease and high cortisol tend to be similar, those caused by Cushing’s disease are usually more severe, last longer and more often cause other complications.
Symptoms of high cortisol levels include weight gain; a puffy, flushed face; mood swings and increased anxiety; fatigue; trouble sleeping; irregular periods and fertility problems; high blood pressure; acne or other changes in the skin; higher rates for bone fractures and osteoporosis; muscle aches and pains; changes in libido due ot changes in estrogen or decreased testosterone; excessive thirst, increased urination; and higher susceptibility to infections.
Corticosteroids, depression, over-exercising or overtraining, nutrient deficiencies, alcohol or drug abuse, higher than normal estrogen levels, malnourishment and eating disorders, sever kidney or liver disease, hyperthyroidism, obesity, pregnancy or birth control pills, and recent surgery, illness, injury or whole-body infections can all cause high cortisol.

The post Natural Remedies for High Cortisol Levels & Excessive Stress appeared first on Dr. Axe.

How Your Digestive System Works (+ How to Maintain It)

Christine Ruggeri, CHHC — Mon, 03 Apr 2023 12:30:38 +0000

The Western diet and lifestyle are linked to a growing number of digestive diseases. The health of your digestive system has a lot to do with lifestyle, since it’s in part determined by the food you eat, the amount of exercise you get and your stress level throughout the day.

By better understanding the digestive system process and learning some helpful tips, you can not only boost the health of your digestive system, but you can naturally help yourself to overcome many digestive issues.

What Is the Digestive System?

What are the four types of digestive systems? The four basic types of digestive systems in animals are monogastric, avian, ruminant and pseudo-ruminant.

The human digestive system is monogastric. A basic monogastric digestive system definition is a simple single-chambered stomach rather than a more complex multi-chambered stomach.

The digestive system is one of 11 major human body systems. It is a group of organs that work together to convert food into energy and basic nutrients that feed the entire body and the foundation of good health.

This amazing system includes a combination of nerves, hormones, bacteria, blood and the organs of the digestive system that work together to complete the intricate task of digesting the foods and liquids that we consume every day.

What is the job of the digestive system? What is the process of digestion?

The digestive system interacts with all other body systems — this includes the nervous, endocrine and immune systems.

Did you know that digestion actually begins in the brain? The hypothalamus, which is involved in metabolic processes, stimulates appetite. When you eat, your brain decides how you will digest that food – it will respond with stress or ease, depending on the health of your organs and your state of mind.

How long does it take for your body to digest food? The time frame can vary from person to person, but typically it takes around six to eight hours for the food you eat to pass through your stomach and small intestine to the large intestine (colon).

Some studies have shown that this transit time tends to be shorter for men and longer for women.

There are a number of factors at play in the digestive system. We have digestive juices that contain enzymes that speed up the chemical reactions in the body and break down food into nutrients.

There are also cells in the lining of the stomach and small intestine. These cells produce and release hormones that stimulate digestive juices and regulate appetite.

We also have nerves that control the digestive system. They connect the digestive system organs to the brain and spinal cord as well as release chemicals that stimulate relaxing or contracting muscles.

We have nerves within the gastrointestinal tract that are triggered when there is food present, and this allows our digestive system to work properly.

Role of Digestive Organs

What are the body parts involved in the digestive system? If you look at a digestive system diagram, you’ll see that there are a lot of key parts.

Let’s take a look at the digestive system organs and functions:

Mouth — The simple act of chewing breaks food into pieces that are more easily digested, and saliva mixes with the food to begin the process of breaking it down into a form that the body can absorb and use. When you swallow, your food pushes into the esophagus, the muscular tube that carries food and liquids from the mouth to the stomach. Once swallowing begins, it becomes involuntary and proceeds under the control of the esophagus and brain.

Spleen — The spleen is a brown, flat, oval-shaped lymphatic organ that filters and stores blood to protect the body from infections and blood loss. The spleen is in charge of cleaning impurities from the blood, destroying old red blood cells and storing blood in case of emergency, such as an injury.

Stomach — The stomach acts as a storage tank for food so the body has time to digest large meals properly. This central organ not only holds the food, but it also works as a mixer and grinder. The stomach contains hydrochloric acid and digestive enzymes that continue the digestion of food that began in the mouth.

Enzymes and acids mix with the food that has already begun to break down in the mouth and esophagus, and it turns into a liquid called “chyme.” The word “chyme” comes from the Greek meaning of juice. It’s a semi-fluid mass that is expelled by the stomach and sent to the intestines during digestion.

In the stomach, hydrochloric acid destroys harmful bacteria and alters enzymes to begin digesting protein.

Hydrochloric acid is a clear, colorless and highly pungent solution of hydrogen chloride in water. It’s a corrosive mineral acid that serves as a digestive fluid and breaks down unwanted bacteria.

After it does its job, food is the consistency of a liquid or paste, and it’s ready to move to the small intestine for the next step of this complex process.

Liver — What does the liver do? The liver is the second largest organ in the body, and it has many different functions.

The main function of the liver in digestion is the production of bile and its release into the small intestine. The liver makes and secretes bile, which helps enzymes in the body break down fats into fatty acids. The liver also cleanses and purifies the blood that is coming from the small intestine.

After you absorb nutrients through your small intestine, it then enters the bloodstream. This blood is sent to the liver for filtering and detoxification.

The liver has the amazing ability to break down and store amino acids, synthesize and metabolize fats and cholesterol, store glucose, detoxify the blood, and regulate internal functions.

Gallbladder — The gallbladder is a small, pear-shaped organ that is used to store and recycle excess bile from the small intestine so it can be reused for the digestion of future meals. The gallbladder sits just under the liver and stores bile that is made in the liver, which then travels to the gallbladder through a channel called the cystic duct.

The gallbladder stores bile between meals, and when we eat, the gallbladder squeezes bile through the bile ducts, which connect the gallbladder and liver to the small intestine.

Pancreas — The pancreas is a spongy, tube-shaped organ that is about six inches long. It secretes digestive enzymes into the small intestine, and this completes the chemical digestion of foods.

Pancreatic juice is capable of digesting lipids, carbohydrates (creating energy), proteins (creating amino acids for building) and nucleic acids.

Insulin is one of the hormones made by the pancreas and controls the amount of sugar in the blood. Both enzymes and hormones are needed to keep the body and digestive system working properly.

The pancreas connects to the liver and the gallbladder with the common bile duct. As pancreatic juices are made, they flow into the main pancreatic duct and then join the common duct, which allows the bile (which helps digest fat) break down food before it reaches the small intestine.

Small Intestine — The small intestine is a long, thin tube about one inch in diameter and about 20 feet long.

How does the small intestine function? When the chyme (our juices that are being digested) leaves the stomach, it enters the small intestine through the pyloric sphincter — a muscle that serves as a valve and prevents the regurgitation of food from the intestine back into the stomach.

What is digestion and absorption? The entire small intestine is coiled, and the inside surface is full of many folds and ridges.

Most of the digestion as well as the nutrient absorption occurs in the small intestine. It transforms from an acidic environment to an alkaline one, which means the acids are neutralized.

The small intestine is lined with very small protrusions that increase the surface area of the intestinal wall, which creates a larger absorption area. Each protrusion, called villi, is covered in smaller hair-like structures, which are called microvilli.

Enzymes exist on the villi, helping further break down nutrients into a readily absorbable form. It is the job of the villi to help prevent leaky gut.

Leaky gut is when the bowel lining is damaged. This is caused by poor diet, parasites, infection or medications, and it allows substances — such as toxins, microbes, undigested food or waste — to leak through the small intestine.

The folds in the small intestine are used to maximize the digestion of food and the absorption of nutrients. By the time food leaves the small intestine, around 90 percent of all nutrients have been extracted from the food that entered it. Once the nutrients have been absorbed, the liquid left over passes through the small intestine and goes to the large intestine, or colon.

Colon — The colon, or large intestine, is a long, thick tube that is about 2.5 inches in diameter and five feet long. It wraps around the border of the small intestine.

Colon or large intestine function is the final stage of the digestive process. Once the juices (that used to be your food) leave your small intestine, they enter your large intestine. At this point, most of the nutrient absorption has happened, but water, fat-soluble vitamins and minerals can be absorbed in the colon as well.

The naturally present bacteria in your colon will continue to help with digestion. These gut bacteria are called flora.

Flora break down waste and extract small amounts of nutrients (whatever is left). The waste that is left over will exit the body from the colon by means of peristalsis (peristalsis definition: contractions that move the waste to the anal canal).

At first the waste is in a liquid state, but as it moves through the colon, the water is removed and it becomes the solid form of stool.

The stool is mostly food debris and bacteria. The bacteria fuse vitamins, process waste and food particles, and protect us against harmful bacteria.

How long does it take to clean out your colon? It takes about 36 hours for stool to get through the colon, and when the colon becomes full, it empties its contents into the rectum, which begins the elimination process.

Western vs. Eastern Medicine

In Western medicine, the spleen is recognized for its production and destruction of red blood cells and storage of blood. However, in traditional Chinese physiology, the spleen takes a lead role in the assimilation of nutrients and maintenance of physical strength. It turns digested food from the stomach into usable nutrients and qi, which is our life energy force.

In China, entire schools of medicine were formed around this organ because it’s believed that all aspects of life depend on the functioning of this essential organ, which allows the body to receive its needed nutrients.

In Eastern medicine, fatigue and anemia are often recognized as a breakdown in the spleen’s ability to transform food into blood and energy. If the spleen is weak, then the colon, uterus, rectum or stomach can sag or weaken.

According to the ideas of Eastern medicine, exercise and a healthy diet can benefit the body only if the spleen is able to transmit nutrition and energy to the muscles, and a person with deficient spleen function will often experience weakness and fatigue.

In addition to its role in nutrition and blood production, the spleen is viewed as responsible for the transformation of fluids, as it assists in water metabolism, helping the body rid itself of excess fluid and moistening the areas that need it, such as the joints. It separates usable and unusable fluids that we consume daily.

The spleen has the power to transform food and liquids into energy, which is then transported to the organs and enables the proper function of the entire body. This is why the spleen is seen as playing a central role in nourishing our bodies and promoting development.

Digestive system organs like the spleen and the stomach work together and ensure each other’s functions. Because the spleen is where the energy of food and fluid is transformed, it’s the most essential of the pair.

In Traditional Chinese Medicine, the spleen is considered essential for healing because it not only affects the body’s immunity, but also the ability to maintain and heal itself. It’s also believed that the spleen influences our capacity for thinking, focusing, concentrating and memorizing.

Top 10 Healthy Tips to Improve Your Digestive System

The way we live and eat has a direct impact on the digestive system and how well it functions. By taking steps to improve your digestive health, your digestive system will function more efficiently, and this will improve your overall health.

1. Keep chewing

An easy tip that can have a huge impact on your digestive system is the simple act of chewing! Chewing is often underestimated, but it’s crucial for proper digestion.

The more you break down food in your mouth, the less work has to be done later. Your brain also needs some time to receive the signal that you are full, so take your time, and chew 20–30 times before swallowing.

Allow your stomach to prepare for the food it’s about to receive.

2. Eat plenty of fiber

It is important that you eat enough fiber to keep your food moving through your intestines easily. There are two types of fiber – soluble and insoluble.

Soluble fiber, like fiber in veggies and whole grains, draws in water and helps prevent stool from being too watery. Insoluble fiber helps add bulk to stool.

By pairing fatty foods with fiber, your body will be able to break down the fatty foods (which are usually hard to digestive) easily.

3. Drink water

Adding plenty of water to your diet will help digestion by dissolving fats and soluble fiber. This allows food to pass through your intestines more easily.

This is a simple tip that will have a big impact. Too little water will lead to a harder stool that is more difficult to pass through the colon. However, to promote optimal digestive health, some people find they do better to drink water apart from meals.

4. Exercise

Moving your body — taking walks or jogs, lifting weights or doing yoga – keeps food moving through your digestive system. Exercise increases blood flow to your organs and engages muscles in the GI tract. This is important because the walls of your colon need to contract when passing waste, and exercise can tone those muscles.

5. Reduce stress

Feelings of stress or anxiety can mess with your digestive system because your brain and digestive system are connected. Stress can lead to digestive problems like irritable bowel syndrome and ulcers.

To help control these digestive health issues, try stress-relieving exercises, getting more sleep or relaxation techniques, like steady breathing or meditation and prayer.

What is good for digestion after eating? Staying relaxed after eating is extremely helpful to promote optimal digestion of the food you just ate.

6. Eat warm foods

The spleen works best with the warmth and dislikes the cold, and our digestive enzymes require warmth to break down food properly. Too much cold food and drinks can impair spleen function, so eating foods that are warm makes the foods easier to digest. Try incorporating soups, cooked vegetables or teas into your diet.

7. Quit smoking

Smoking can have a seriously negative impact on your digestive system because it weakens the valve at the end of the esophagus, and this leads to acid reflux and heartburn. It also increases the risk of gastrointestinal cancers.

8. Drink less alcohol

Ever notice how your digestion is a little off after a night of drinking? Alcohol interferes with acid secretion, stomach muscles and nutrient absorption, so be careful not to drink too much.

Alcohol consumption also leads to heartburn, liver problems and diarrhea. It can wreak havoc on organ function and the success of your digestive system.

9. Lose weight

Being even a few pounds overweight can cause digestive issues. For instance, the valve between the stomach and esophagus sometimes won’t close completely, which allows stomach acid back into the esophagus.

By losing weight, you ease pressure and allow your digestive system to carry on properly.

10. Try probiotics

Besides fiber, one of the things missing from the Western diet is healthy doses of probiotics, which are beneficial bacteria that help the immune system. Probiotics compete for space with bad bacteria, promote the release of natural antibodies in the digestive tract and can even attack unhealthy bacteria directly in some cases.

Research has found that probiotics can ease irritable bowel syndrome, prevent allergies and infections, and even shorten the duration of the common cold. Cultured dairy is one of the best sources of probiotics. You can also try sourdough bread, pickled cabbage and fermented soybeans.

Digestive enzymes are another great daily supplement addition that can really boost digestive health.

Signs of Digestive System Issues and Causes

Digestive system diseases are disorders of the digestive tract, also known as the gastrointestinal tract (GI tract).

Initial warning signs and symptoms of issues involving the digestive tract often include one or more of the following:

Bleeding
Bloating
Constipation
Diarrhea
Heartburn
Incontinence
Nausea and vomiting
Pain in the belly
Swallowing problems
Weight gain or loss

Digestive diseases that can cause some of the symptoms mentioned above include:

Gallstones, cholecystitis and cholangitis
Rectal problems, such as anal fissure, hemorrhoids, proctitis and rectal prolapse
Esophagus problems, such as stricture (narrowing) and achalasia and esophagitis
Stomach problems, including gastritis, gastric ulcers usually caused by H. pylori infection and cancer
Liver problems, such as hepatitis B or hepatitis C, cirrhosis, liver failure, and autoimmune and alcoholic hepatitis
Pancreatitis and pancreatic pseudocyst
Intestinal problems, such as polyps and cancer, infections, celiac disease, Crohn’s disease, ulcerative colitis, irritable bowel syndrome (IBS), diverticulitis, malabsorption, short bowel syndrome and intestinal ischemia
Gastroesophageal reflux disease (GERD), peptic ulcer disease and hiatal hernia

Top Foods for Digestion

Are you wondering, “How can I improve digestion?” Start by choosing the right foods to eat on a daily basis:

Bone broth
Raw cultured dairy
Fermented vegetables and other probiotic foods — probiotics may help relieve leaky gut by enhancing the production of tight junction proteins that defend against intestinal permeability
Sprouted seeds (like chia seeds, flaxseeds and hemp seeds)
Foods high in omega-3 fatty acids like wild-caught fish
Herbs and spices
Coconut products
Other nutrient-dense, anti-inflammatory foods like grass-fed beef, lamb, other fresh veggies and most fruits, apple cider vinegar, sea veggies, and other superfoods

Worst Foods and Substances for Digestion

A poor diet is by far one of the leading causes of digestive system disfunction.

What’s a poor diet? One that includes allergens and inflammatory foods, such as unsprouted grains, added sugar, GMOs, refined oils, factory-farmed meat, processed foods, fast food, synthetic food additives and conventional dairy products.

There are also seven food additives that can trigger leaky gut and other digestive issues, including sugar, gluten, emulsifiers, sodium and “meat glue.”

Another thing that can lead to digestive issues is toxin overload, which includes a high consumption of alcohol and drugs. There are thousands of chemicals and toxins we come into contact with every single year, unfortunately, but some of the worst offenders include antibiotics, pesticides, tap water, aspirin and NSAIDS.

Healthy Digestion Recipes

Here are some healthy recipes that can help to boost digestion:

You can also use essentials oils like ginger, peppermint and lemon to support digestive health. As long as you have a 100 percent pure, therapeutic-grade, organic essentials oils, you can add a drop or two to tea, smoothies and other recipes.

Of course, check with your pediatrician if you’re looking to use essential oils internally to boost the digestive system for kids. Also check with your health care provider before using essential oils internally if you are being treated for a medical condition or are currently taking medication.

Precautions

If you have any signs of a digestive system disorder, see your health care provider. If you are pregnant, nursing, have an ongoing medical condition or are currently taking medication, talk to your doctor before making any dietary changes or adding any natural remedies to your diet.

Also, speak with a pediatrician if you suspect your child has a digestive system problem before trying any natural treatments.

Final Thoughts

In order to be in a state of generally good health, the health of your digestive system is of upmost importance.
There are many human digestive system parts and functions, which all must be in an optimal state in order for the entire digestive system to function as it should.
There are many symptoms that can indicate poor digestive health, including bloating, indigestion, diarrhea and stomach pain.
Unwanted digestive symptoms shouldn’t be ignored and can be the result of a leaky gut, an H. pylori infection or one of many other digestive diseases.
Your digestive system function can be enhanced by:
- Eating a healthy diet, including lots of whole foods and healthy fiber
- Chewing your food well
- Reducing stress
- Drinking enough water
- Not eating problematic foods, like factory farmed meats, processed foods and fast foods
- Avoiding excessive alcohol consumption and drugs like NSAIDS
- Daily exercise
- Losing weight if needed
- Taking daily probiotic and digestive enzyme supplements

The post How Your Digestive System Works (+ How to Maintain It) appeared first on Dr. Axe.

Contact Dermatitis: 16 Natural Ways to Soothe Skin Irritation

Kathleen McCoy, BS — Thu, 30 Mar 2023 12:40:48 +0000

When an irritant or something we have a sensitivity to touches our skin, an itchy, blistery rash can be the result. In fact, virtually everyone will develop contact dermatitis at some point during their lives.

Generally, it resolves without medical intervention, but if it persists for a month — or reoccurs and you don’t know the cause — visiting a dermatologist is recommended.

Fortunately, for the millions people in the United States affected each year, natural contact dermatitis treatments can help relieve the symptoms and speed healing.

Lesions and blisters commonly appear somewhere between 24 and 72 hours, depending on the irritant or allergen you have encountered. This inflammatory skin reaction can be caused by cosmetics and other beauty products, chemical solvents, certain medications, and plants.

Contact dermatitis is responsible for 90 percent to 95 percent of occupational skin diseases and one of the most common reasons to see a dermatologist. Occupations most at-risk for developing this acute skin condition include:

nurses
those who work in the beauty industry handling hair and skin products
bartenders
landscapers
people who handle chemicals in industrial plants and laboratories

One of the things that puzzles researchers is that there seems to be evidence that repeated exposure to certain compounds can increase the risk of the immune system becoming sensitized to them, resulting in a new allergic response. This has been shown, for example, in people who seemingly awaken to find themselves allergic to their wedding rings, those who suddenly become allergic to latex after wearing gloves for years or professional musicians who suddenly develop rashes as a result of their instruments.

While unsightly and uncomfortable, this skin condition is not contagious. It often heals within two to four weeks with effective home remedies. Plus, reoccurrences can often be limited by avoiding the offending compounds causing the inflammatory response.

What Is Contact Dermatitis?

This skin condition is an inflammatory rash caused by direct exposure to an allergen or irritant, resulting in two separate categories. Generally, in contact dermatitis caused by an irritant, an immediate inflammation of the skin occurs. If it’s caused by an allergen, the response may be delayed for several days.

While different compounds cause each of the different types, the symptoms and treatments are similar.

Allergic: Typically more common in women, this type is often a result of beauty products, topical antibiotic creams, jewelry, latex or rubber. For most, the inflammatory response will cause a rash to develop 24 to 72 hours after physical contact with the allergen and will appear in a localized manner.

It is commonly identified on the hands, face, neck and ears if due to beauty products. When it appears on the trunk, neck and extremities, it is more often caused by metal or rubber allergies.

When this type of rash occurs around the genitals, it is often a result of exposure to an allergen like latex found in condoms or certain chemicals found in spermicides and certain feminine hygiene products.

Poison ivy, sumac and oak rashes also fall into this category.

Irritant: While most commonly attributed to chemicals, exposure to certain environmental factors can also cause this type. This includes an overexposure to water due to hand washing, swimming (like a chlorine rash) or the like — or it can be caused by extended exposure to cold temperatures.

This type is commonly identified in the workplace where exposure to chemicals, solvents, acids and cleaners like bleach is typical. However, it can also be a result of licking your lips, exposure to the sun and the wind, and moisture trapped against the body. This is a rather wide category as both diaper rash and acid burns are included.

Signs and Symptoms

Contact dermatitis is a type of eczema, along with atopic dermatitis and seborrheic dermatitis, among others. Commonly recognized symptoms include:

Scaly red or pink areas of skin
Raised skin
Blisters
Lesions with distinct borders
Lesions in geometric shapes
Swollen eyelids
Severe itching
Peeling of the skin
Scaling
Cracks
Heightened sensitivity to the sun
Darkened leathery skin

When caused by poison ivy, poison sumac or poison oak, fluid-filled blisters appear in a line and continue to worsen for a couple of weeks. While the fluid in the blisters is not contagious, any residual urushiol — the compound that causes the reaction — can cause a reaction in others. This compound can remain active under fingernails, on clothing and on footwear for several days.

Causes and Risk Factors

This inflammatory skin condition is typically caused by irritants or allergens. Typical compounds associated with this skin rash include:

Nickel and other metals. Some coins, jewelry, snaps, zippers and buckles can cause an uncomfortable rash. For those who display a sensitivity to metals, even leaning on a metal table, working on a laptop, talking on a mobile phone, carrying keys or wearing eyeglasses can cause irritation.
Rubber and latex. Commonly found in balloons, gloves, mouse pads, condoms, goggles and even in the elastic in clothing like underwear, latex allergies are relatively common. An allergy to latex is more commonly associated with people who have had prolonged exposure to latex. This includes health care professionals, individuals who have had multiple surgeries, rubber industry workers, and people with seasonal or food allergies.
Cosmetics. Even well-known luxury brands of cosmetics can contain chemicals and compounds that result in a rash. Lipstick, foundation, mascara, anti-aging eye creams, moisturizers and nail polish are all recognized for their potential to cause an inflammatory skin reaction.
Grooming products. Like cosmetics, shampoo, conditioner, body wash, soap, shaving creams, hair dyes and styling products can cause a rash. Common ingredients that have been shown to cause an allergic response include lanolin, sodium lauryl sulfate, formaldehyde, Balsam of Peru, parabens and certain artificial fragrances.

Antibiotic ointments. Two compounds commonly found in antibiotic ointments, bacitracin and neomycin, are known to cause a rash and symptoms associated with this skin condition in some people. While most reactions to these medications are minor, for some they can cause anaphylaxis, a dangerous, life-threatening reaction. Take extreme caution when using antibiotic or triple antibiotic ointments or creams.
Fabric detergents. Certain chemicals in laundry detergents and fabric softeners, as well as the solvents used in dry cleaning and to clean leather, can cause the symptoms and rash in some people. As it can be difficult without trial and error to identify the exact chemical causing the reaction, an allergist can test patients so appropriate products can be used.
Household cleaners. Window cleaners, dishwashing soap, dishwasher soap, floor cleaners, bathroom cleaners and grease removal products can cause skin rashes and irritation. Use gloves, or better yet, switch products to avoid harmful chemicals. Try my recipe for Homemade Melaleuca Lemon Household Cleaner, an effective cleaner that uses vinegar, essential oils and water.
Fertilizers and pesticides. If you work in the agriculture field or are a home gardener, fertilizers and pesticides can cause irritant contact dermatitis. Use caution as these harsh chemicals are not safe for consumption, nor are they safe for your skin.
Musical instruments. Individuals who play certain musical instruments are at a heightened risk of developing contact dermatitis. Brass instruments including the flute, trombone, trumpet and tuba may contain common allergen metals like nickel, palladium, silver, gold and cobalt. Woodwind instruments including the saxophone, oboe, clarinet and bassoon also contain allergens like nickel and cobalt and organic compounds from exotic woods and cane reeds. String instruments, mainly violins, violas and cellos, can include metals and exotic woods, as well as rosins, propolis and staining agents known to cause an inflammatory allergic response with continued use.

Commonly identified risk factors for developing this skin condition include:

A history of eczema
Living in a dry climate
Frequent hand washing
Repeated exposure to water
Exposure to chemicals and solvents, like fiberglass, alkalis and acids
Having fair skin
Wearing a diaper
Being a landscaper, laboratory worker, nurse, hairdresser, cosmetologist, health care worker, mechanic, machinist, chef or food service worker, metal worker, or musician

16 Natural Contact Dermatitis Treatments

A definitive diagnosis requires a medical history and a physical examination. In most cases, a physician or dermatologist will be able to identify this skin condition without further testing. However, patch tests and allergy tests may be required if the allergen or irritant isn’t readily identifiable.

The most common contact dermatitis treatments in conventional medicine include:

Hydrocortisone creams to reduce itching and redness
Antihistamines for allergens
Antibiotics if skin lesions or blisters become infected
Oral steroids

However, there are also natural treatments for contact dermatitis that don’t come with common side effects of medications.

The goal is to restore and protect the skin while relieving the itching, burning and discomfort, much like proven eczema treatments. In addition, known allergens and irritants must be removed from the diet and environment to heal and prevent future outbreaks.

1. Avoid exposure to known food allergens

If you are allergic or sensitive to certain foods, avoid them. This means don’t consume them, and it also means not to handle or prepare them.

Common allergens include:

conventional dairy
soy
citrus
peanuts
wheat
gluten
fish and shellfish
eggs
corn
tomatoes

2. Avoid exposure to known chemical irritants and allergens

If you develop a sensitivity to a cosmetic, hair product, household cleaner, latex, metal or other compound, avoid all contact with the product to support healing and prevent further outbreaks, symptoms and rashes.

3. Eat blueberries and blackberries

Blueberries and blackberries have powerful flavonoids that exhibit strong anti-inflammatory properties known to strengthen connective tissue while reducing allergic reactions — two key things for treating contact dermatitis. Enjoy my favorite recipe for Gluten-Free Blueberry Muffins to help spur healing.

4. Omega-3 fatty acids

Boost your intake of omega-3 rich foods like mackerel, wild-caught salmon, salmon fish oil or cod liver oil, walnuts, chia seeds, and flaxseeds. Omega-3s help support skin health, cardiovascular functioning and healthy blood sugar levels; boost immune system response; lower inflammation; and ease depression while improving mood.

5. Probiotics

Boost your immune system response and help control allergies by taking a high-quality probiotic supplement and increasing consumption of probiotic-rich foods. Research shows that taking probiotics during pregnancy or early infancy can protect children against dermatitis in the future while boosting immune system response and helping control allergies.

6. Vitamin C

With its strong antihistamine properties, vitamin C may reduce symptoms of contact dermatitis for some people. As citrus is a common allergen, look for a high-quality supplement made from rose hips, and enjoy plenty of non-citrus vitamin C foods, including black currants, red peppers, green peppers, strawberries, broccoli and pineapple.

7. Collagen

Recognized as an essential element in skin health, collagen is essential during an outbreak to speed healing. According to a study published in the Journal of Cosmetic Dermatology, oral collagen supplementation significantly increases skin hydration while significantly decreasing fragmentation of skin.

Enjoy homemade bone broth, a high-quality supplement, or add a collagen-based protein powder to morning smoothies to relieve worrisome symptoms.

8. Bromelain

This powerful enzyme from pineapple reduces inflammation. Select a high-quality supplement, or purchase organic pineapples to juice.

The core has the highest concentration of bromelainand should never be discarded!

9. Quercetin

This powerful flavonoid is found in leafy greens, berries, broccoli and tomatoes, and it is known for its anti-inflammatory properties. It has been shown to support healing from inflammatory diseases.

Take 1,000 milligrams three times each day during an outbreak to reduce inflammation and allergic reactions. Select a high-quality quercetin supplement, and enjoy quercetin-rich foods like cocoa, apples, cherries, berries, leafy greens, and black and green tea.

10. Vitamin D

Researchers from the Department of Pediatrics at CHA University School of Medicine in Korea identified that individuals with a vitamin D deficiency are at a greater risk of developing this condition. To improve vitamin D levels, spend more time in the sun (without sunscreen) and enjoy wild-caught seafood like halibut, mackerel, eel, salmon, sardines and tuna. Foods high in vitamin D that are not ocean-based include maitake mushrooms, portobello mushrooms, raw milk and eggs.

11. Soothe and moisturize the rash

Apply a moisturizing and healing cream made from coconut oil, shea butter, soothing lavender essential oil and germ-fighting tea tree oil. Apply my DIY homemade Eczema Cream Recipe at least twice each day, or you can simply apply coconut oil.

Few things hydrate the skin, keep it soft and smooth, and support healing as well as coconut oil. Apply liberally several times each day until the lesions heal and the rash is gone. Coconut oil also has antifungal and antimicrobial properties.

12. Evening primrose oil

Topically, evening primrose is shown to reduce itching. In addition, researchers point to the high concentration of gamma-linolenic acid as supporting skin health by improving moisture levels, firmness and elasticity.

A study found taking 1,500 milligrams of evening primrose daily significantly improved skin health. If you are on blood thinners or have a history of seizures or schizophrenia, speak to your physician before taking evening primrose oil or applying it topically.

13. Oatmeal baths

A study published in the Journal of Drugs in Dermatology found that colloidal oatmeal, an ingredient in moisturizing creams, bath soaps, shampoos and bubble baths, is effective in treating a wide array of inflammatory skin conditions, including atopic dermatitis and eczema. Researchers attribute the healing nature of oats to the high levels of phenolic compounds.

To make a soothing oatmeal bath, blend 3 tablespoons of organic, gluten-free oats in a grinder until fine. Mix the powder into 1 cup of warm water, and stir well. Add to a warm tub of water, along with 5–7 drops of lavender oil and lie back, relax and soak for 20 to 30 minutes.

14. Damp dressings

To relieve the bothersome symptoms including itching, redness and the crust that develops when the rash weeps, cover with a warm, damp, sterile dressing. Soak a bandage in a mixture of apple cider vinegar, water and a few drops of your favorite essential oil with antibiotic qualities, like cinnamon oil, thyme oil, oregano oil or tea tree oil.

Use a wrap to secure it, and replace several times a day.

15. Apple cider vinegar

The benefits of apple cider vinegar far surpass even generational old wives’ tales. Apple cider vinegar’s proven benefits include soothing skin, reducing inflammation and fighting bacteria — all challenges associated with this condition.

Try my favorite recipe for a DIY Apple Cider Vinegar Toner for a gentle cleansing and to speed healing while protecting against fungi and bacteria that commonly attack open sores of a rash.

16. Dead Sea salt baths

A study reported in the International Journal of Dermatology found that bathing in a solution of Dead Sea salt enhances skin hydration, reduces inflammation and improves the skin barrier function. Contributing researchers believe Dead Sea salts are effective because of the high magnesium content.

Take a relaxing bath adding 1 cup of Dead Sea salt to a tub of water. If you have a localized rash, mix a couple of tablespoons with a cup of warm water, and apply gently with cotton pads. It is safe to use on the face and near mucous membranes.

Precautions

When symptoms include blisters or lesions that break open, the risk of infection and scarring increases dramatically. It is imperative that you keep the area clean and protected from bacteria and fungi.

Watch for common signs of infection, including tenderness, redness, a warmth in the rash or an elevated temperature.

Final Thoughts

Millions people experience contact dermatitis symptoms each year in the United States. This inflammatory skin condition is responsible for 90 percent to 95 percent of occupational skin diseases, according to researchers.
There are two main categories: allergic and irritant. The allergic group is often caused by beauty products, metals, plants, household cleaners and other substances that you have an allergy or sensitivity to. The rash tends to appear between 24 and 72 hours after exposure.
The irritant category is typically caused by chemical compounds and environmental factors, like cold, trapped moisture and dry climates.
It is not contagious, and natural contact dermatitis treatments typically resolve the rash and symptoms within a few weeks. Health care workers, landscapers, musicians, food service workers, mechanics and those who work with chemicals are at a greater risk of developing this skin condition.
To speed healing and prevent additional outbreaks, avoid foods that you are allergic to, as well as common allergens like seafood, soy, dairy, wheat, gluten and corn. Avoid products with chemicals that you know will cause a rash. Many chemicals hide in beauty products and household cleaning products. An allergist can help you narrow down the culprit if you don’t know what is causing the symptoms.
Take care to avoid scratching as this can cause an infection and scarring. Keep affected areas clean and moisturized with an organic compound like coconut oil.

The post Contact Dermatitis: 16 Natural Ways to Soothe Skin Irritation appeared first on Dr. Axe.

Research Reveals Adding Yoga to Exercise Routine Could Improve Heart Health

Joe Boland — Wed, 29 Mar 2023 13:34:04 +0000

It’s common knowledge that the benefits of exercise include improved heart health, and it turns out adding yoga to your exercise may enhance those cardioprotective benefits.

This finding comes a three-month pilot study of people with hypertension. The study sought to determine if adding yoga to a regular exercise regimen could lower risk factors for cardiovascular issues, such as coronary heart disease, and found that it did, in fact, help reduce blood pressure, resting heart rate and cardiovascular risk factors.

Study: Yoga and Heart Health

This study, published in the Canadian Journal of Cardiology, examined 60 people diagnosed with hypertension and randomly assigned them to an aerobic exercise training program in addition to either a yoga regimen or a standard stretching regimen. One group did 30 minutes of a regular aerobic routine and 15 minutes of yoga five days a week, while the other did 30 minutes of aerobics and 15 minutes of stretching five days a week. The study was performed over three months.

The researchers looked at several important heart disease risk factors, including:

blood pressure
high-sensitivity C-reactive protein
anthropometry
glucose
lipid levels
Framingham and Reynolds Risk Scores

After the three-month study, the authors concluded, “In patients with hypertension, the practice of yoga incorporated in a 3-month exercise training program was associated with greater improvement in resting blood pressure and heart rate and Reynolds Risk Score compared with stretching.”

However, they also cautioned, “While yoga has been shown to benefit hypertensive patients, the exact mechanism underlying this positive effect is not fully understood. This pilot randomized study shows that its benefits cannot be simply attributed to stretching alone.”

“This study provides evidence for an additional non-pharmacologic therapy option for cardiovascular risk reduction and blood pressure control in patients with high blood pressure, in the setting of a primary prevention exercise program,” added lead investigator Paul Poirier, MD, Ph.D., Quebec Heart and Lung Institute – Laval University, and Faculty of Pharmacy, Laval University, Quebec, Canada. “As observed in several studies, we recommend that patients try to find exercise and stress relief for the management of hypertension and cardiovascular disease in whatever form they find most appealing. Our study shows that structured yoga practices can be a healthier addition to aerobic exercise than simply muscle stretching.”

Other Ways to Protect the Heart

As this study shows, adding yoga to a regular exercise routine is a great way to protect heart health and enhance overall well-being. There are many other ways to support your heart and lower risk factors for cardiovascular disease as well, including the following.

1. Consume More Heart-Healthy Foods

Some of the best heart-healthy foods include oats, salmon, whole grains, walnuts, leafy greens, avocado and berries.

2. Avoid Inflammatory Foods

Some of the worst foods that cause inflammation include fried foods, processed meat, alcohol, refined carbs, artificial sweeteners, vegetable oils and high-fructose corn syrup.

3. Use Heart-Healthy Supplements

Try adding supplements like omega-3 fish oil, curcumin and garlic supplements, CoQ10, carotenoids, selenium, vitamin C, vitamin D, vitamin E and glucosamine.

4. Manage Stress

Natural stress relievers like meditation, acupuncture, exercise, spending time in nature, keeping a journal, adaptogen herbs, essential oils, breathing exercises and more can help keep blood pressure in check.

Other tips for reducing your risk for hear disease include:

Quit smoking/vaping
Try the 3-day cardiac diet
Get enough sleep
Eat healthy fats
Move your body and avoid a sedentary lifestyle

The post Research Reveals Adding Yoga to Exercise Routine Could Improve Heart Health appeared first on Dr. Axe.

Rosacea Treatment: 6 Natural Ways to Treat Your Skin

Jillian Levy, CHHC — Mon, 27 Mar 2023 18:20:04 +0000

Rosacea is a common skin condition that affects between 0.5 percent to 10 percent of the population, leaving people searching for rosacea treatment options. It commonly develops during teenage years or someone’s 20s and then can become worse into the 30s or 40s. The cause of rosacea is still not entirely understood, though there are many contributing factors.

Meanwhile, the belief in modern medicine is that there’s no real cure for rosacea, and once affected by this condition, someone is likely to experience flare-ups on and off for the rest of his or her life.

While some people might struggle to control their rosacea symptoms from reappearing, many more are able to clear up their skin for good by making certain changes to their lifestyles — and also possibly taking medications at the same time. As you’ll learn, even if you’ve tried several lotions, creams and pills before with no success, there are many holistic steps you can take to help prevent rosacea from causing painful or embarrassing redness, breakouts and irritations.

When it comes to skin flare-ups — whether from rosacea, acne, eczema, hives or other conditions — usually there are some specific triggers that cause skin symptoms to emerge. It isn’t always possible to completely “solve” rosacea, but following the rosacea treatment suggestions below can limit your exposure to triggers that increase inflammation. This helps naturally prevent rashes or at least stops them from becoming worse.

Rosacea Signs and Symptoms

While rosacea affects over 16 million Americans, it appears that most of them aren’t aware they have rosacea. In fact, a National Rosacea Society survey found that prior to diagnosis, 95 percent of rosacea patients knew little to nothing about its signs and symptoms.

Most people equate rosacea with having a red, “flushed” face, but for most people the symptoms go beyond this. Depending on the type of rosacea, people might experience symptoms including:

Redness in the face, especially toward the center in the cheeks and nose
“Spider veins,” which are visible broken blood vessels
Swelling and painful skin
Sensitive skin that easily reacts to the sun, skin care products, feeling hot or sweating
Stinging and burning in the skin
Dry, rough, itchy or scaly skin
Easily blushing when embarrassed
Acne-like breakouts and overly oily skin
Large, visible and inflamed pores
Raised patches of skin called plaques
Bumpy texture to the skin
Parts of the skin that thicken, especially common around the nose (but also can appear on the chin, forehead, cheeks and ears)
Sensitivity of skin around the eyes, including watery or bloodshot appearance, redness, dryness, stinging, itching, sensitivity to light, blurred vision, cysts, and pain

Rosacea can start out as a small rash or patch of bumps or redness, before spreading and becoming more intense. The condition isn’t contagious, and oftentimes, symptoms can come and go depending on how stressed and run-down you feel, whether or not you’ve been spending lots of time in the sun, and if your diet is triggering any autoimmune reactions.

It doesn’t necessarily get worse over time and for many people can stay relatively constant for many years if necessary steps to resolve symptoms aren’t taken.

Rosacea also takes a psychological toll.

In a survey conducted by the National Rosacea Society, more than 90 percent of rosacea patients reported that their condition lowered their self-confidence and self-esteem, while 41 percent indicated that it caused them to avoid public contact or even cancel social plans. Among rosacea patients with severe symptoms, 88 percent noted that the problem damaged their professional interactions, and over half said they even skipped work because of their skin issues.

Types

Above all, rosacea is a type of inflammation that shows up as a rash, similar to other rashes/breakouts that cause an area of red, sensitive and inflamed skin. Rashes are caused by irritation, allergies, infections, underlying diseases and structural defects of the skin, including blocked pores or malfunctioning oil glands.

Rosacea is similar in nature to other types of skin rashes, including acne, dermatitis, eczema, hives, pityriasis and psoriasis.

There are actually four different subtypes of rosacea, although some people will have symptoms from more than one subtype at a time. The four types of rosacea are:

Subtype 1 (erythematotelangiectatic rosacea): characterized by facial redness, flushing, visible blood vessels (the most common subtype)
Subtype 2 (papulopustular rosacea): characterized by acne-like breakouts and sensitivity (most common among middle-aged women), alongside persistent redness, bumps (papules) and/or pimples (pustules) that can be frequent
Subtype 3 (phymatous rosacea): characterized by swelling, fluid retention (edema), thickening skin (especially around the nose, or rhinophyma), redness and various symptoms from other subtypes
Subtype 4 (ocular rosacea): characterized by rosacea around the eyes

If these symptoms ring true for you, speak to your dermatologist about whether you might have rosacea, what subtype you likely have — erythematotelangiectatic rosacea, papulopustular rosacea, phymatous rosacea or ocular rosacea — or if you actually have another similar skin condition. Your doctor can diagnose rosacea by examining both your skin and eyes, plus talking about your medical history, genetic factors and lifestyle factors, like your diet and stress levels.

Not every person with rosacea has the same noticeable signs and symptoms present. There are different rosacea treatments that work best depending on the subtype, including if you have the disfiguring rhinophyma, so your doctor will want to look at the specific condition of your skin and eyes in order to know how to best manage your unique case.

In the case that rosacea affects your eyes, you might also need to visit an eye doctor (ophthalmologist), who will know the best way to treat the area surrounding the eyes and how to prevent vision problems from worsening.

Some of the ways that rosacea is commonly treated by dermatologists include:

Changing your diet to remove any allergies, sensitives or common gut irritants
Using prescriptions medicines either topically on the skin or taking prescription pills and antibiotics
Being careful to always wear sunscreen, which helps prevent irritation from UV light, redness and flare-ups
Receiving skin treatments from your doctor, including dermabrasion, emollients, laser therapy or other forms of light therapy (like electrocautery)
Taking eye medications or drops when rosacea spreads to the eye lids

Causes

Rosacea is a type of facial skin inflammation. Medical experts still don’t know exactly the series of reactions that causes rosacea to develop, but since it seems to be triggered by heightened inflammation levels and an overactive immune system to some extent, following an anti-inflammatory diet (possibly including an autoimmune-type protocol) helps many people control the severity of their symptoms.

In order to get closer to understanding the causes of rosacea, you must ask what causes inflammation, the underlying cause of rosacea, in the first place? A number of factors likely contribute to the development of rosacea, including:

problems with blood vessels in the skin
sun damage/UV radiation that produces vascular changes — researchers at the Boston University School of Medicine concluded that exposure to the ultraviolet (UV) radiation in sunlight spurred the production of vascular endothelial growth factor, a substance that is linked to the development of visible blood vessels (telangiectasia)
inflammation/abnormal inflammatory reactions within the skin’s connective tissue
demodex, a microscopic mite that is a normal inhabitant of human facial skin — “evidence appears to be mounting that an overabundance of Demodex may possibly trigger an immune response in people with rosacea, or that the inflammation may be caused by certain bacteria associated with the mites” — in the Journal of the European Academy of Dermatology and Venereology, demodex was found in 15 to 18 times greater numbers in rosacea patients than in healthy subjects
reactions and side effects to certain medications
subtypes of rosacea seem to have a genetic factor and might run in families
people who have light, sensitive skin and light eyes are more likely to have rosacea (including those with northern or western European descent); in fact, some reports show that only around 4 percent of rosacea patients are of African, Latino or Asian descent, yet in European countries like Sweden around 10 percent of all adults have rosacea
it’s also seen more commonly in women than in men (with some reports showing that three times as many women suffer from rosacea than men)

One 2009 analysis done by the Dermatology Outpatient’s Clinic of Jagiellonian University School of Medicine in Cracow found that among 43 women and 26 men with rosacea, factors that most triggered rosacea skin changes were:

stress (58 percent)
sun exposure (56.5 percent)
alcohol (33.3 percent)
exercise (29 percent)
drinking coffee (21.7 percent)
hot meals (20.3 percent)

In a separate survey of 1,066 rosacea patients conduced by the National Rosacea Society, the most common rosacea triggers included sun exposure (81 percent) and emotional stress (79 percent). Other rosacea triggers included hot weather (75 percent), wind (57 percent), heavy exercise (56 percent), alcohol consumption (52 percent), hot baths (51 percent), cold weather (46 percent), spicy foods (45 percent), humidity (44 percent), indoor heat (41 percent) and certain skin care products (41 percent.) (11)

Natural Rosacea Treatment Options

1. Identify Any Triggers in Your Diet

Since rosacea already makes skin sensitive, many people find that simply addressing the noticeable symptoms — for example, by using harsh chemical creams, prescriptions, light therapy and various lotions — actually winds up making skin symptoms even worse. For some people, these rosacea treatments can lower signs and symptoms, at least temporarily, but they don’t address the root cause of the problem.

Many experts recommend thinking of rosacea as a “whole-body problem” as opposed to just one of the skin. Inflammation stemming from gut-related problems seems to be an especially important issue and root cause of skin disorders.

Your skin is ultimately a reflection of your overall health, after all: how well you digest nutrients, if you have any sensitivities or allergies, how well-balanced your hormone levels are, if you’re getting enough sleep, etc.

Many studies have found an association between skin disorders — including rosacea, acne, dermatitis and psoriasis — and inflammatory gastrointestinal tract disorders. An overactive immune system that causes autoimmune reactions is likely a major contributor to both skin and digestive disorders, including leaky gut syndrome, ulcerative colitis, SIBO symptoms, Crohn’s disease and celiac disease.

People who suffer from these disorders show heightened levels of immunoreactive neurons within their tissues and blood vessels that cause inflammation to progress. This inflammation has the power to change the structure of microbial (bacteria) populations that normally colonize the skin and protect it from damage, redness and rashes.

Since inflammation that shows up on your skin can be a clue that you’re experiencing inflammation within your gut, identifying food triggers is an important first step. The best way to tackle rosacea at its root is likely to approach your diet differently; focusing on anti-inflammatory foods and removing common allergens (at least temporarily to track reactions) can make a huge impact on skin disorders by positively affecting gut health and getting rid of yeast and bad bacteria.

The best foods for treating rosacea include:

Organic vegetables and fruit — These contain anti-inflammatory compounds, antioxidants to lower oxidative stress and sun damage, and vitamins and minerals that help rebuild healthy skin cells. Leafy greens and orange/yellow fruits and vegetables are especially beneficial since they provide carotenoids that fight damage from sun exposure. Why is choosing organic important? Whenever you can, reduce your exposure to toxins and chemicals that can trigger skin reactions by buying organic.
Healthy fats — Coconut oil, olive oil, avocado, nuts and seeds (like flaxseeds and chia seeds) can all help reduce systemic inflammation within the gut. These are also important for helping with stress management and proper hormone production. (Plus they help keep you full for longer, so you’re less likely to crave processed foods that can trigger symptoms.)
High-quality “clean proteins” — The immune system needs enough quality protein to work properly, but some types are most likely to trigger reactions than others. Wild-caught fish like benefit-packed salmon (which provides anti-inflammatory omega-3 fatty acids), cage-free eggs (assuming you don’t have an allergy), grass-fed animal products and legumes are all smart choices.
Anti-inflammatory foods and herbs — Turmeric, ginger, garlic, onions, cruciferous vegetables (like broccoli, cabbage, collard greens, etc.), carrots, tomatoes and green tea can all help specifically combat skin inflammation, according to studies.

The foods you want to avoid if you have rosacea include:

Anything that causes allergies — If you have any food allergies or sensitivities that are going unnoticed, this can contribute to leaky gut syndrome, which kicks off autoimmune reactions. Allergens can be different from person to person, so doing an elimination diet can help you narrow down what might be causing symptoms for you personally. Some common allergens include gluten, nuts, shellfish/seafood, dairy or eggs (but allergies can really be caused by any food, such as nightshade vegetables, a type of stone fruit, citrus, FODMAPs, etc.).
Alcohol and caffeine — Coffee, other caffeinated drinks and alcohol seem to worsen some people’s rosacea symptoms, especially redness and flushing. This differs from person to person, but it’s worth seeing if your symptoms improve when you cut back on both.
Sugar and processed foods — Sugar is known to worsen inflammation, increase oxidative stress, irritate the gut lining and aggravate skin disorders. Added sugar is found in a high percentage of processed, packaged foods, along with artificial sweeteners/ingredients, preservatives and texture stabilizers that can kick off allergic reactions.
Conventional dairy products — Many people find that eliminating conventional cow’s dairy (including yogurt, cheese, milk, ice cream, etc.) helps decrease skin-related symptoms.
Fried foods, trans fats and hydrogenated oils — Refined vegetable oils that are high in omega-6s are pro-inflammatory. These include corn, soybean, safflower, sunflower and canola oils. Fried foods are also hard on the digestive system and can aggravate gut damage.

2. Wear Sunscreen

Anyone with rosacea-type symptoms, or any form of regular redness on the skin, should be careful about regularly using sunscreen on sensitive areas of the skin (especially the face). UV light seems to aggravate rosacea symptoms and can cause inflammation that is linked to its onset.

Studies show that daily skin care regimens, including the use of a sunscreen, offers significant benefits against flare-ups. While getting exposure to the sun is important for vitamin D production within your skin, it’s best to keep your face well-protected.

The sun is considered one of the most strongly aggravating factors of rosacea, according to some studies. Just be careful about the sunscreen you choose, since studies show many sunscreens are toxic and therefore can make symptoms even worse.

3. Use Natural Moisturizers and Cosmetic Products

Clinical assessments observing the skin’s barrier and hydration levels indicate that moisturizing rosacea-prone skin can help restore the skin’s barrier. When patients regularly cleaned and moisturized dry, rough, patchy skin, they found that noticeable symptoms, discomfort and overall sensitivity of skin improved.

It might be tempting to avoid using moisturizer on your skin if you have oily, red or sensitive patches and are also prone to acne breakouts, but a non-chemical and naturally antibacterial skin moisturizer like coconut oil can provide essential acids to the skin without causing breakouts or further irritations.

Wild plants rich in natural oils (including coconuts, aloe and many that are used to make essential oils) are commonly used to treat skin diseases around the world and have been the go-to methods for treating skin problems for centuries. Natural rosacea treatment products tend to be less irritating and are also cheap, safe and easy to obtain compared to prescriptions.

If you do want to try to cover up your rosacea with cosmetics because you feel self-conscious, just be careful since many commercial makeup products can further aggravate rosacea symptoms. Buying gentle and organic cosmetics limits the amount of harsh chemicals you put on your sensitive skin. You can always ask your dermatologist for help choosing gentle cosmetics, too.

4. Manage Stress Levels

Aside from all of the physical symptoms that rosacea can cause, many people also feel mentally and emotionally challenged by this skin condition. A high percentage of rosacea sufferers report feeling less confident due to their appearance.

Ongoing facial blotchiness, bumps and redness can be really hard to handle emotionally (similarly to suffering from acne), but unfortunately stressing over the condition is only likely to make it worse.

Similarly to acne breakouts, stress is known to be a common trigger of rosacea that can bring on flare-ups. Try your best to control stress in your life for two reasons: first because stress makes autoimmune reactions and inflammation even worse, and secondly because you’re likely already under enough added stress when dealing with a rosacea flare-up.

Remember that you can’t always completely avoid symptoms appearing and shouldn’t feel guilty if flare-ups still occur.

At the same time, you’re also not totally helpless and likely have a lot of control over how severe your symptoms get, so try to focus on feeling empowered instead of embarrassed and find natural stress relievers in your life.

Educate yourself about the disorder, learn more about rosacea treatments and be open-minded to trying new approaches in order to help you feel more in control. Use stress-reducing techniques like exercise, meditation, healing prayer and journaling to try to soothe yourself as much as possible.

Keep in mind that despite what some people might assume, rosacea has nothing to do with poor hygiene and is caused by internal factors, so being open and honest about your condition can help you feel better and gain support.

5. Talk to Your Doctor About Medication Options

Many people turn to rosacea treatments including prescription creams, lotions and gels if natural remedies won’t work to manage their symptoms well enough. Recently, the medical community has gained some valuable insights into the pathophysiology of rosacea and has been able to develop several effective rosacea treatments for controlling symptoms.

However, even though they can be helpful, it’s important to realize that these drugs don’t “cure” rosacea and are only used to control symptoms. Rosacea is an inflammatory condition first and foremost, but it isn’t caused by certain strains or bacteria or any virus, so while antibiotics are the most popular treatments prescribed, they really work to help lower the severity of swelling, bumps and inflammation.

Rosacea treatments for the skin usually contain the active ingredient called azelaic acid or the antibiotic metronidazole. Tetracyclines and metronidazole antibiotics (including brand names MetroGel, Metro-Cream, Galderma) have been the go-to medications for years along with azlaic creams, including Azelex, Allergan, Clindamycin, erythromycin and sulfacetamide — sulfurs are also sometimes prescribed.

However, new therapeutic options are now emerging, including vitamin D receptor antagonists.

The active form of vitamin D (1,25-Dihydroxyvitamin D3) is a natural regulator of the antimicrobial peptide in our skin called cathelicidin. While we still have a lot more to learn about the role of cathelicidin in skin disorders, we know that abnormal levels are related to wound healing and skin diseases including psoriasis, rosacea and atopic dermatitis.

In the case of rosacea, some initial research shows that patients might have elevated levels of cathelicidine in their skin, so antagonist medications that block the production of cathelicidine might help lower symptoms and reactivity. In the future, we might see the manipulation of cathelcidines as an effective form of dermatologic interventions, including those for rosacea.

Side Effects of Rosacea Medications:

If you do decide to use prescription rosacea treatments or antibiotics, it’s usually best to try a topical one used on the skin, as opposed to antibiotics capsules taken internally that can affect gut health in negative ways. Antibiotics work by reducing bacteria that contribute to the problem.

However, they not only kill “bad bacteria” in your body, but they also kill “good bacteria” living in the digestive tract that are needed for proper digestion, nutrient absorption, immune defenses and more.

Because skin damage from rosacea can be progressive, some dermatologists prefer that medications be continued with an antibiotic for more than a year. However, this poses risks considering antibiotics have dangers when used often and long term.

Ongoing use increases the likelihood of antibiotic resistance forming, which means the medications can stop working. Pigmentary deposition is another problem, which results when the skin turns abnormal pigments (usually very light) permanently.

6. Try Supplements and Essential Oils that Can Help Rosacea

Many supplements and essential oils can help fight inflammation. Herbal remedies offer a safe and effective way to treat different kinds of skin diseases, even for sensitive skin, which is why they’ve been used in places like India, Asia and Australia for thousands of years.

Even today, more than 80 percent of people in India depend on traditional health care treatments and use various plant-based products for treating skin-related problems!

Many natural plant extracts, spices and herbs do more than just lower red, inflamed breakouts. They can also be effective for fighting bacterial growth, yeast, fungus, signs of aging, wrinkles, stretch marks and hyperpigmentation.

They seem to help speed up circulation and, therefore, wound healing by improving blood flow to the effected area, reducing the presence of bacteria that can aggravate skin and preventing cell death of healthy cells.

Some of the best essential oils and supplement rosacea treatments for reducing skin inflammation include:

Turmeric
Ginger
Aloe vera gel (used topically on the skin)
Raw honey (used topically on the skin)
Essential oils: Tea tree, lavender, eucalyptus, geranium, chamomile, rose, rosemary and thyme essential oils have all been found to fight skin inflammation and help treat sensitive skin. To treat the area, simply rub three drops of oil on three times daily mixed with 1/2 teaspoon of coconut oil. Always combine these with a carrier oil (including coconut or jojoba oil), and apply to the affected area no more than twice daily. Perform a skin patch test first, and then start gradually to test results, making sure you don’t experience an allergic reaction.

Final Thoughts

Lastly, I consider it very important to join supportive organizations. The National Rosacea Society and National Institute of Arthritis and Musculoskeletal and Skin Diseases (NAIMS) can both be helpful in helping you understand the disease and be aware of the latest research as well as rosacea treatments.

The post Rosacea Treatment: 6 Natural Ways to Treat Your Skin appeared first on Dr. Axe.

Different Headache Types, Causes and 15 Natural Remedies

Dr. Josh Axe, DC, DNM, CN — Fri, 24 Mar 2023 21:30:33 +0000

Life can get pretty busy and stressful, and the “common” headache is sometimes overlooked or masked with a painkiller like aspirin (which, especially when overused, can sometimes cause more serious health issues). A headache is a good indicator that your body is missing something – maybe you need to take a breather, drink some water or change the way you eat. You may have a vitamin or nutrient deficiency or a food sensitivity that is causing this built-up tension.

Headaches can be triggered by stress, fatigue, allergies, eyestrain, poor posture, alcohol or drugs, low blood sugar, hormones, constipation and nutritional deficiencies. Your body is telling you that something needs to change, so begin to heed those signals. You may be wondering, how do you make a headache go away?

To find headache relief, use these 10 headache remedies, which include herbs, vitamins, posture correction, diet changes and more, to fight headaches in a natural and healthy way.

Types of Headaches

Although there are 150 different types of headaches, there are four types that are most common. The most common types are:

Tension

This is the most common type of headache among adults and teenagers. Tension headaches are also known as stress headaches, chronic daily headaches or chronic non-progressive headaches. Causing mild to moderate chronic pain, they come and go over time.

Cluster

These headaches are the most severe, but least common type. The pain is intense and can feel like a burning or piercing pain behind the eyes. Cluster headaches occur in groups over a period of time lasting from a couple of weeks to a couple of months. They may go away for months or years, but then come back.

Sinus

Inflamed sinuses can cause pain in your cheeks, forehead and bridge of your nose. Usually other sinus symptoms, such as a runny nose, fever, pressure in the ears and facial swelling, occur at the same time.

Migraine

Migraine headaches can last from a few hours to a few days and usually occur one or more times a month. People usually have other symptoms with migraines, including: sensitivity to light, noise or smells; nausea or vomiting; loss of appetite; and upset stomach or belly pain. A child experiencing a migraine headache may turn pale, feel dizzy, have blurry vision, a fever and an upset stomach.

Mixed Headache Syndrome

This type of headache is also known as a transformed headache and includes symptoms of both migraine and tension headaches. Adults and children may both experience mixed headaches.

Causes and Risk Factors

You may be wondering what causes headaches. In general, headaches occur due to a combination of nerve signals sent from the blood vessels and muscles in the head. What causes these signals to turn on is still unknown. Headache triggers can include:

Illnesses such as sinus infections, colds, fever or throat infection.
Stress
Eyestrain or back strain
Environmental causes such as secondhand tobacco smoke, smells from chemicals or perfumes
Heredity as headaches tend to run in families, especially migraines
Food allergies
Hormone imbalance
Vitamin or mineral imbalance
Aspartame

Remedies

What can you do for a headache? Luckily there are several natural remedies that can show you how to make a headache go away fast without medicine. Try some of these natural ways to fight headaches.

1. Magnesium

Magnesium is one of the most successful headache remedies, first of all, because it’s much safer than taking a painkiller. People who suffer from serious headaches, like migraines, often have low levels of magnesium, and several studies suggest that magnesium may reduce the frequency of migraine attacks in people with low levels.

Those prone to low counts of magnesium include people with diabetes, heart disease, alcoholism as well as those on diuretics for blood pressure.

Magnesium may prevent the wave of brain signaling, called cortical spreading depression, which produces the visual and sensory changes that are common when experiencing a headache, especially a migraine. Magnesium can block the pain-transmitting chemicals in the brain, and it can improve platelet function, which will help your body react to injuries and prevent bleeding.

Taking 200–600 mg of magnesium a day can reduce the frequency of headache attacks. Both oral and intravenous magnesium are widely available, extremely safe and inexpensive. Magnesium can be used safely by women who are pregnant. The most frequent side effect of magnesium is diarrhea, but lowering your dose or taking it less often can eliminate that issue.

To increase your daily magnesium intake, eat more fiber. Dietary sources of magnesium include beans, whole grains, seeds, nuts and vegetables like broccoli, squash and leafy greens. Dairy products, meats, chocolate and coffee also include decent levels of magnesium.

2. Gluten-Free Diet

When people with gluten sensitivity eat foods containing gluten, it can lead to a headache. According to the National Foundation for Celiac Awareness, patients who have undiagnosed celiac disease and migraine headaches often see either complete resolution of migraine headaches, or a significant reduction in the frequency and strength of symptoms after giving up gluten.

You may not have celiac disease, but a gluten sensitivity that gives you a headache. If this is the case, you don’t have to cut out gluten completely — instead, try to cut back on your daily intake.

Start this headache remedy by going on a gluten-free diet for three weeks, then introduce foods containing gluten slowly. Pay attention to the way you feel when adding more gluten to your diet and find your happy balance. Listen to your body you will find out how much of a food group you can eat without triggering symptoms.

3. Peppermint and Lavender Essential Oil

The calming and numbing effects of both peppermint and lavender oils make them perfect tools for finding headache relief.

Peppermint oil generates a long-lasting cooling effect on the skin. Research shows that peppermint oil stimulates a significant increase in skin blood flow of the forehead, and it soothes muscle contractions. One study showed that peppermint oil, in combination with ethanol, reduced headache sensitivity.

Lavender oil is commonly used as a mood stabilizer and sedative. Research has shown that the use of lavender oil is a safe and effective treatment of migraine headaches. One study conducted in 2012 measured the results of inhaling lavender oil for 15 minutes. The 47 participants were asked to record the effects every half hour, for two hours. Out of 129 headache attacks, 92 responded to the lavender oil remedy.

Yes, essential oils for headaches make very effective remedies, so take advantage of their benefits by placing a few drops of peppermint or lavender oil into your hands and then rubbing the blend on your forehead, temples and back of neck. If the smell is too strong for you, or if the peppermint is too chilling, dilute it down by mixing the essential oils with almond, grapeseed or coconut oil. By adding coconut oil, you can take advantage of its own amazing health benefits — like balancing hormones, moisturizing skin and decreasing wrinkles.

4. Chiropractic Care and Posture

One of the best things about chiropractic care is that it’s a drug-free and surgery-free path to healing naturally. The chiropractor can reduce oxidative stress in the body. Several clinical trials indicate that spinal manipulation therapy may help treat headaches.

Chiropractic adjustments or spinal manipulation helps to alleviate the stress of your system. Studies suggest that chiropractic manipulation reduces tension and migraine headaches. The Canadian Memorial Chiropractic College conducted a study involving 729 subjects, of whom 613 received chiropractic care and their outcomes ranged from good to excellent, indicating that it’s a positive and beneficial headache remedy.

5. Herbs Feverfew and Butterbur

Headaches can be relieved naturally through the use of tension-easing herbs.

The leaves of feverfew are used to make medicine. Research shows that consuming feverfew reduces the frequency of migraine headaches and headache symptoms, including pain, nausea, vomiting and sensitivity to light and noise.

A systematic review, completed by The School of Postgraduate Medicine and Health Science, U.K, compared the results of six studies. The results indicate that feverfew is effective in the prevention of migraine headaches and doesn’t pose any major safely concerns.

If you’re interested in trying this natural remedy, it’s easy to find and purchase feverfew products, which are typically made of dry feverfew leaves. Feverfew supplements are available fresh, freeze-dried or dried. Feverfew can be purchased as capsules, tablets or liquid extracts; the recommended dose for headache relief is 50–100 milligrams of feverfew extract.

Butterbur is an herb that reduces the inflammatory effect of chemicals that trigger headaches, especially migraines. It also acts as a beta blocker, resulting in normal blood flow to the brain. Doses of at least 75 milligrams twice daily seem to be necessary for the best headache-reducing results.

One study, done over a four-month period, showed that migraine attack frequency was reduced by 48 percent in participants who consumed 75 milligrams of butterbur twice a day. This research, done at Albert Einstein College of Medicine, measured a decrease in migraine attack frequency — suggesting that butterbur is an effective headache remedy and symptom reliever.

6. B-Complex Vitamins

Many B vitamins are involved in the formation of neurotransmitters, such as serotonin, which may be deficient in people who suffer from migraines. Sadly, millions of Americans are coming up short on one or more of the B vitamins and this is causing energy slumps, unhealthy blood cell and adrenal effects, foggy thinking and headache symptoms.

A B-complex vitamin includes a group of eight water-soluble vitamins: thiamine, riboflavin, niacin, vitamin B6, folate, vitamin B12, biotin and pantothenic acid. Together, these vitamins improve brain cells, circulation, immune function and cardiovascular health.

B vitamins are water-soluble, so an overdose is rare. If there is extra in your system, it will be flushed out through urine. A 2021 indicated that vitamin B2 may reduce the frequency, intensity and duration of migraines. In particular, 400 milligrams of vitamin B2 was given each day for three months in a row; it had a “significant effect on days, duration, frequency and pain score of migraine attacks.”

7. Stay Hydrated

The dehydrating effects of coffee, sugary drinks and alcohol can certainly leave us with a killer headache. Most Americans simply aren’t getting enough water, which in itself can relive headache pain and symptoms. This simple (and free) remedy will keep you feeling full, energized and headache-free.

You can also quench your thirst and stay hydrated with fruits and veggies — some even have a water content that’s over 90 percent. Try adding these nutritious fruits and veggies to your diet in order to stay hydrated throughout the day:

Cucumbers
Celery
Radishes
Green peppers
Cabbage
Zucchini
Cauliflower
Eggplant
Spinach
Watermelon
Strawberries
Grapefruit
Cantaloupe
Oranges

A study done at the National Hospital for Neurology and Neurosurgery concluded that there is indeed a water-deprivation headache. The study noted that while water deprivation is common and recognized by the public, it was not described in medical literature. The research indicated that headaches from a lack of water include impaired concentration and irritability, too.

8. Detox Bath to Reduce Tension

A detox isn’t just for cleaning your body, but also for ridding your body of toxins that will make you sick and can be one of the best preventative headache remedies. To bring toxins to the surface of your skin, make the water as hot as you can tolerate; then, as you sit in the cooling water, the your body will release the toxins.

You can dress up your detox bath to boost its tension-reducing capabilities:

Add a cup of baking soda to hot bath water. Baking soda kills bacteria, leaves your skin clean and smooth, and minimizes skin irritability — making it a handy and inexpensive product.
Add essential oil to your bath water. The soothing, calming, invigorating and cooling qualities of these oils will release any pent-up tension that your body is holding on to, offering pain relief. Try lavender, peppermint, lemongrass, frankincense or sandalwood oil.
Add two cups of apple cider vinegar to hot bath water. The ACV draws excess uric acid out of the body, and it provides joint pain, arthritis, gout and headache relief. ACV can also soothe sunburn, heal poison ivy, kill fungus and tone your skin — so there are some extra health benefits to this easy headache remedy.

9. Stretching and Moving

Staying in one position for an extended period of time, like sitting at your desk or computer, can lead to body tension and create headache symptoms.

Plus, let’s face it, many of us spend hours a day hunched over, such as peering at your smartphone. This position, with your head sticking out, puts an extra 20–30 pounds of pressure on your neck!

No wonder such a position leads to major tension headaches. An easy way to avoid this chain reaction is to take a break every 30-60 minutes — stretch and move your head and neck around in a circular motion. This will relieve the built up stress and can help in avoiding headaches.

Doing yoga is a great way to relieve built-up tension. Yoga clears your mind and loosens your muscles — it improves respiration, vitality and muscle strength, and it’s great for the circulatory system. If you feel a headache coming on, try a few yoga poses like the downward facing dog or child’s pose.

A 2012 study done by the Department of Physical Medicine and Rehabilitation in Finland measured the results of a stretching program for 60 women. The 12-month program resulted in a 69 percent decrease in headache frequency and symptom intensity. In addition to stretching, the results were even better when participants added muscle endurance and strength training exercises to their routines.

10. Reflexology

Perhaps massaging your toes could help eliminate your headache. Reflexology is an ancient Traditional Chinese Medicine (TCM) healing art in which certain points or zones of the feet are stimulated to encourage healing in corresponding parts of the body. Researchers still aren’t entirely sure just how reflexology works, yet it is indeed effective at treating a variety of conditions, including headaches.

You can try stimulating some headache-relieving reflexology points at home. There are four headache remedy pressure points on your feet and one on the hand that when stimulated can help give you some headache and migraine relief. First massage the area between your big toe and the second toe. If your headache is in your right temple, massage this point on your left foot and vice versa. To relieve a headache, you can also press the Tai Chong or Liver 3 point on the top of your foot. Again massage this point on the foot opposite to the side of your head where you feel pain. Or, massage both feet if you have pain on both sides of your head.

There is helpful another point near the outer edge of the top of the foot, located where the bones of the pinky toe and the second to last toe intersect. Press and hold this point for 30 to 60 seconds to relieve headaches that run through the side of the head to the forehead. Finally, you can also stimulate the tops of the big toes, under the toenail to the base of the toe, to relieve headache pain located in the face, such as in the sinuses. Do not stimulate these points if you are pregnant.

11. Acupuncture

Another holistic TCM remedy, acupuncture originated in China about 2,500 years ago and is used to treat a wide variety of diseases, including headaches and migraines. Acupuncture seeks to balance the body’s energy, or Qi, by stimulating specific points on the body.

One 2020 study looked at 15 systematic reviews and concluded that acupuncture was both a safe and effective therapy for migraine.

12. Rest

Particularly if you are struggling with migraines, resting or sitting in a darkened room can help relieve symptoms and it can be a basic headache treatment at home. Close your eyes and focus on relieving tension in your neck, back and shoulders.

13. Compress

When reaching for a compress, most people begin to wonder whether they should be using a hot or a cold compress. The answer: either could work for a headache. Many people with tension headaches prefer using a warm compress, while people with migraines often prefer cold. Whether migraine fighting or fending off a tension headache, either, however, could offer pain relief, so if you try one with no success, you can try the other.

Final Thoughts

There are four common types of headaches: tension, cluster, sinus and migraine.
Headaches may have a variety of causes, including illnesses, food or chemical allergies, back or neck strain, aspartame, heredity and hormone imbalance, among others.
There are at least 13 natural remedies you can try to relieve headache symptoms, including magnesium supplementation, essential oils, reflexology, headache- and migraine-fighting foods, acupuncture, rest and a cayenne muscle rub.

The post Different Headache Types, Causes and 15 Natural Remedies appeared first on Dr. Axe.

12 Natural Sore Throat Remedies for Fast Relief

Dr. Josh Axe, DC, DNM, CN — Wed, 22 Mar 2023 13:40:29 +0000

A sore throat can come on at any time, and it’s caused by a number of reasons. Thankfully, there are natural sore throat remedies that you can use at home and don’t require an antibiotic prescription to deal with sore throat problems.

Some sore throats can be due to a bacterial infection or strep throat, and some are viral infections. Either way, sore throats are very contagious, and it’s important to address as soon as symptoms develop.

Sore throat remedies such as raw honey, vitamin C and licorice root help ease your discomfort and speed up healing. There are also powerful essential oils for sore throat that can be used internally and topically to slow the growth of bacteria, ease swelling and reduce congestion.

Natural Sore Throat Remedies

Wondering how to get rid of a sore throat naturally? The top 12 natural sore throat remedies are:

1. Raw Honey

Raw honey has anti-inflammatory and antimicrobial properties that can help treat respiratory conditions like sore throat. It can naturally soothe the throat and ease swelling. Other raw honey benefits include its ability to reduce mucus secretion and coughs, which can be associated with a sore throat.

According to research published in the Iranian Journal of Basic Medical Sciences, honey has an inhibitory effect on around 60 species of bacteria and some species of fungi and viruses. It also has antioxidant capacity due to a wide range of compounds, including phenolics, peptides, organic acids and enzymes.

Add raw honey to warm water or tea, or mix it with lemon essential oil, to create a fast-acting sore throat remedy.

2. Bone Broth

Consuming bone broth helps you stay hydrated as it supports your immune system so you can get well quickly. Bone broths are nutrient-dense, easy to digest, rich in flavor and boost healing.

They contain essential minerals in forms that your body can easily absorb, including calcium, magnesium and phosphorus.

According to the researchers at the University of Nebraska Medical Center, the amino acids that were produced when making chicken stock reduced inflammation in the respiratory system.

3. Garlic

Allicin, one of the active principles of freshly crushed garlic, has a variety of antimicrobial activities. Allicin in its pure form was found to exhibit antibacterial activity against a wide range of bacteria, including multidrug-resistant strains of E coli. It also showed antiviral, antifungal and antiparasitic activity.

To use raw garlic as one of your sore throat home remedies, add it to your food throughout the day, or take a garlic supplement daily.

4. Water

Proper hydration is the key to flushing out the virus or bacteria from your system and keeping your throat hydrated. Try to drink at least eight ounces of water every two hours.

You can also drink hot water, be it plain or with lemon, ginger or honey. In fact, a 2008 study conducted in the United Kingdom found that hot drinks provided immediate and sustained relief from symptoms of the common cold and flu, including sore throat.

5. Vitamin C

Vitamin C helps with immune system function and boosts white blood cells. Plus, studies show that vitamin C shortens the duration of respiratory symptoms, especially in people under physical stress.

As soon as you develop signs of a sore throat, take 1,000 milligrams of vitamin C per day and consume vitamin C foods, like grapefruit, kiwi, strawberries, oranges, kale and guava. If it is painful to eat solid foods, try having a smoothie instead.

6. Echinacea

Most of this herb’s chemical constituents are powerful immune system stimulators that can provide significant therapeutic value. Research conducted at the University of Connecticut suggests that consuming echinacea cuts the chances of catching the common cold by 58 percent and reduces the duration of the common cold by 1.4 days.

This proves that echinacea has antiviral properties and can help your body fight off infections that lead to a sore throat.

7. Licorice Root

Licorice root benefits a sore throat or cough immensely because it is a powerful expectorant, helping loosen and expel mucus from the throat. It soothes irritation and reduces inflammation of the tonsils, making licorice root an effective sore throat home remedy.

Researchers have also found that licorice root has powerful antiviral and antimicrobial activities. Many studies found that several components of this common herb were responsible for these activities through different mechanisms, such as the 20 triterpenoids and nearly 300 flavonoids present in licorice root.

Flavonoids, especially chalcones, play an important role in the treatment of bacterial infection by decreasing expression of bacterial genes, inhibiting bacterial growth and reducing the production of bacterial toxin.

8. Zinc

Zinc benefits the immune system and has antiviral effects. When taken for at least five months, zinc may reduce your risk of becoming sick with the common cold, which is associated with a sore throat.

Supplementing once you already feel sick can speed up the healing process, especially when it’s taken at the first sign of illness.

Research shows that zinc can interfere with the molecular process that causes mucus and bacteria to build up in the nasal passages. Because of its electrical charge, ionic zinc has the ability to exert an antiviral effect by attaching to receptors in nasal epithelial cells and blocking their effects.

9. Probiotics

Studies have shown that probiotic supplementation reduced the number of patients who had one or more upper respiratory tract infections and reduced antibiotic use.

In a 2010 study, 638 children aged 3 to 6 years attending a community preschool or daycare were randomly assigned to receive either a drink containing the probiotic strain Lactobacillus casei or a matching placebo for 90 days. The use of probiotics resulted in a reduction of upper respiratory tract infections.

Similar results were seen in another study involving 742 children over the age of 1 who consumed 100 milliliters of a fermented milk product, which reduced the incidence of respiratory issues.

10. Sleep

Getting adequate sleep is vitally important in overcoming a sore throat. In fact, missing sleep can be just as bad for your health as eating poorly and not exercising. Aim for nine to 10 hours of sleep until you begin to feel well.

According to research published in the Archives of Internal Medicine, sleep quality is thought to be an important predictor of immunity and susceptibility to the common cold. Nasal drops containing a rhinovirus were given to 153 healthy men and women.

The participants rated their illness symptoms each day, including sore throat, nasal congestion, chest congestion, sinus pain and cough. The data showed that those with poorer sleep efficiency and shorter sleep duration in the weeks preceding exposure to rhinovirus had lower resistance to illness.

11. Lemon Essential Oil

Lemon essential oil has the power to cleanse toxins from any part of the body. Its antibacterial and anti-inflammatory activity make it a useful sore throat home remedy.

It’s also high in vitamin C, which boosts immune function, and it increases salivation, helping keep the throat moist.

Simply add one to two drops of lemon oil to warm water or tea. You can also inhale lemon oil directly from the bottle, or put five to 10 drops in a diffuser at home.

12. Eucalyptus Essential Oil

Eucalyptus oil is one of the most beneficial sore throat remedies because of its ability to stimulate immunity, provide antioxidant protection and improve respiratory circulation. Research published in Pharmaceutical Biology indicates that eucalyptus oil is used as an antiseptic and for relieving symptoms of sore throat, cough, cold and other infections.

To relieve a sore throat with eucalyptus oil, use it with a diffuser, or use it topically by applying one to three drops on your throat and chest. You can also gargle with eucalyptus oil and water.

If you have sensitive skin, use a carrier oil, like coconut oil, to dilute eucalyptus before topical application. (Avoid use on very young children.)

Symptoms

A sore throat is any kind of inflammatory process of the throat and tonsils that causes pain when swallowing. About 10 percent to 30 percent of people present in primary health care services complain of a sore throat each year.

Sore throat signs and symptoms vary depending on the cause. Some common sore throat problems include:

pain that worsens when swallowing or talking
difficulty swallowing
a scratchy sensation in the throat
sore, swollen glands in the neck or jaw
swollen, red tonsils
white patches on the tonsils
hoarseness

If an infection causes your sore throat, you may develop a fever, headache, body aches, cough, runny nose and nausea.

In otherwise healthy people, a sore throat infection rarely produces serious aftereffects. It usually disappears on its own, usually within a week.

Causes and Risk Factors

The organisms that cause a sore throat may be bacterial, most commonly streptococcus, or viral, typically rhinovirus. However, it’s difficult to tell the difference between the two types of infections.

Viral infections generally come with cold or flu symptoms, like runny or stuffy nose, sneezing, cough, mild fever, and fatigue. In adults, viral infections cause 85 percent to 90 percent of sore throats.

Strep throat symptoms usually don’t include a runny nose or cough. Instead, look for swollen lymph nodes in your neck, white patches on your tonsils, signs of a fever and throat pain, especially when swallowing.

If you have strep throat, you may even develop a rash and red spots in the back of your throat. Children between the ages of 5 and 15 are at the greatest risk of developing strep throat. Strep causes only about 10 percent of sore throats in adults.

Other than streptococcal infections, a sore throat can be a sign of tonsillitis as well. Of course, streptococcal can cause tonsillitis, so it can be a combination of issues leading to a sore throat. If you do have tonsillitis, a tonsillectomy to remove the tonsils may be in order.

The same is true with mononucleosis. Mono can be a contributing factor to a sore throat, often with patches on the tonsils that may look like strep throat.

It can be hard to discern between strep throat and mono, so see your doctor to get the proper mononucleosis or strep throat diagnosis.

Sometimes a sore throat can be the result of acid reflux or allergies.

With acid reflux, acid from your stomach comes up through your esophagus, which can result in throat irritation and soreness. Some other acid reflux symptoms include dry mouth, difficulty swallowing, hoarseness, regurgitation of acids or foods, bitter taste in the mouth, and heartburn.

Certain food or environmental triggers can cause an allergic reaction, resulting in a sore, irritated throat. Seasonal allergy symptoms include scratchy and sore throat, watery eyes, congestion, sneezing, runny nose, and tickle or irritation in the ears.

Other sore throat causes can include throat pharyngitis viral, postnasal drip and cold/flu.

Precautions

If your child develops severe symptoms, such as trouble breathing, difficulty swallowing or unusual drooling (which may mean that she’s unable to swallow), contact your health care provider immediately.

For adults, see a doctor if you develop a fever higher than 101 degrees Fahrenheit or if you are having difficulty breathing or swallowing. If sore throat symptoms do not go away after a week, call your doctor.

Final Thoughts

A sore throat is any kind of inflammatory process of the throat and tonsils that causes pain when swallowing.
Common sore throat symptoms include pain that worsens when swallowing, swollen glands in the neck or jaw, swollen, red tonsils, and white patches on the tonsils. The good news is there are several sore throat remedies available.
Conventional sore throat remedies generally include antibiotics, like penicillin, and over-the-counter pain relievers.
There are supplements, foods and essential oils that work as natural sore throat remedies. Some of those sore throat remedies include echinacea, bone broth, probiotics and lemon essential oil.

The post 12 Natural Sore Throat Remedies for Fast Relief appeared first on Dr. Axe.

Study: Women More Likely to Feel Bloated Than Men

Joe Boland — Wed, 22 Mar 2023 13:08:46 +0000

Everyone feels bloated from time to time. Whether it’s from eating too much, consuming the wrong types of food, hormonal issues or having a condition that affects the digestive system, bloating is a common occurrence, particularly in the U.S.

As it turns out, however, it appears some people are more susceptible to feeling bloated than others, according to new research published in November 2022. Namely, according to the study, women are more than twice as likely to report feeling bloated than men — as are people with comorbidities and concomitant gastrointestinal symptoms.

Study: Bloating in Women, Men

This study, “Abdominal Bloating in the United States: Results of a Survey of 88,795 Americans Examining Prevalence and Healthcare Seeking,” was published in the journal Clinical Gastroenterology and Hepatology with the aim “to examine the prevalence of bloating and assess related health care seeking using survey data from a nationally representative sample of nearly 89,000 Americans.”

In order to determine this information, study participants filled out the National Gastrointestinal (GI) Survey II, which was used to measure GI symptoms, including bloating. Specifically, the researchers examined the prevalence of bloat in the past week.

In total, 88,795 people completed the survey, with nearly 14 percent (12,324) reporting that they felt bloated in the past seven days. The results showed that women are more likely to report bloat than men. They also revealed that those with comorbidities — such as irritable bowel syndrome, ulcerative colitis, chronic constipation and more — and other GI symptoms, such as abdominal pain and excessive gas, were more likely to feel bloated.

“These factors were also associated with more severe bloating,” the authors reported.

In addition, “Among those who reported recent bloating, 58.5% never sought care for bloating—29% of whom were self-managing symptoms or were uncomfortable discussing symptoms with their providers,” according to the research.

The study authors ultimately concluded:

Bloating is common in the community because nearly 1 in 7 Americans have experienced this symptom in the past week. Women and those with certain comorbidities and concomitant GI symptoms are more likely to experience bloating and have more severe symptoms. Nearly one third of sufferers who have not sought care are managing symptoms on their own or are uncomfortable discussing it with their providers, emphasizing that efforts should be made to proactively inquire about bloating.

“Other studies have also found that women report more bloating than men, and researchers have proposed various hypotheses for why this may be occurring,” said Janice Oh, MD, a resident physician within the Division of General Internal Medicine at Cedars-Sinai and first author of the study. “These include hormonal, metabolic, psychosocial, lifestyle and dietary differences between men and women.”

How to Combat Bloating

While it’s clear that having a bloated stomach is a fairly common occurrence, there are several natural ways to combat bloat and relieve GI symptoms. Here are some tips for soothing an uneasy, bloated stomach:

Add probiotics to your routine.
Eat more fiber.
Consume hydrating vegetables and fruit.
Take advantage of digestion-friendly herbs, spices and teas, including ginger, fennel, aloe vera and dandelion, among others.
Stay hydrated.
Avoid foods that cause bloat, such as sugar and sweetened snacks, artificial sweeteners and sugar alcohols, carbonated drinks, dairy, refined grains, legumes, and other foods that trigger symptoms for you.
Exercise.
Relieve stress.

The post Study: Women More Likely to Feel Bloated Than Men appeared first on Dr. Axe.

Hay Fever: Natural Ways to Treat Seasonal Allergy Symptoms

Kathleen McCoy, BS — Fri, 17 Mar 2023 12:30:03 +0000

What makes spring so beautiful for many people leads to misery for those who suffer from seasonal allergy symptoms. Fresh-cut grass, blooming trees and flowers, and weeds release pollen, causing seasonal allergies (also known as hay fever) in an estimated 40 million to 60 million people each year, or up to 20 percent of people living in certain countries.

Surveys have shown that when left untreated, seasonal allergy symptoms can become pretty miserable, affecting day-to-day activities and sometimes even spurring asthma attacks.

Treating hay fever symptoms can reduce asthma-related hospitalizations and emergencies.

How do you treat seasonal allergies? The good news is that natural allergy treatments can be as effective and, in many cases, even more effective than allergy medications.

Some of the best options for managing seasonal allergy symptoms include making changes to your diet to reduce common allergens and inflammatory foods, taking supplements that support your immune system, and ridding your home of allergy triggers.

What Are Seasonal Allergies?

Allergic rhinitis is the medical term for hay fever and seasonal allergies, which affects the nasal passageways. This condition is characterized by the presence of inflammatory cells within the mucosa and submucosa.

What months are allergy season? The time of the year that someone suffers from hay fever depends on the person’s specific triggers. Allergic rhinitis can occur not just in the spring, but throughout the summer and into the fall depending on the person.

While hay fever frequently begins at a young age, it can strike anyone at any time. Sometimes seasonal allergy symptoms fade over the years, only to reoccur later in life.

If you experience allergic rhinitis one location and move to a new area with different types of flora, your symptoms may go away or possibly get worse.

Pollen is one of the main causes of seasonal asthma. Every tree, flower and weed releases pollen, but not all individuals have heightened sensitivity or allergic reactions to all types of pollens.

It’s important to pay attention and recognize which things specifically trigger your hay fever symptoms. For some people, cottonwood trees and ragweed are the problems, while others struggle with grass.

Research indicates nearly 75 percent of people in the United States who suffer from seasonal allergies are allergic to ragweed. Unlike grass, trees and flowers that produce pollen in the spring and summer, pollen due to ragweed is often highest during the fall.

Nearly a third of ragweed allergy sufferers also experience allergic responses to certain foods. These include cucumbers, melons, zucchini, sunflower seeds, bananas and chamomile tea. (See below in the “Foods to Avoid” section.)

Seasonal Allergy Symptoms

What symptoms can seasonal allergies cause? The most common allergic rhinitis symptoms include:

Stuffy nose/runny nose
Post-nasal drip
Excess mucus production
Sneezing
Runny nose
Itchy, watery eyes
Scratchy throat
Tickle/irritation in the ears
Decreased concentration and focus
Decreased decision-making
Exhaustion and sleep disorders
Mood swings
Irritability
Low blood pressure
Asthma
Hives
Eczema
Middle ear infections

Hay fever can feel similar to a common cold or sinus infection, but colds and sinus infections come and go much more quickly than seasonal allergies. Allergies usually don’t go away until the pollen is dormant.

Someone suffering from seasonal allergies faces the same challenges season after season. When the allergen is pollen, mold or another airborne substance, the symptoms typically manifest in the lungs, nose and eyes.

Food allergies,on the other hand, most commonly affect the mouth and stomach and may cause skin rashes.

Researchers are at odds as to why this problem has worsened over the past 30 years but agree that allergies to pollen, mold and some foods are growing exponentially.

We know increased pollen counts are one of the health effects of climate change; In 2000, pollen counts registered at 8,455 grains per cubic meter. By 2040, that number is projected to be well over 20,000.

How do you know if you have bad allergies?

The same pollen and allergens that trigger seasonal allergy symptoms can sometimes cause more serious symptoms, such as asthma attacks that result in wheezing, shortness of breath, chest tightness and difficulty breathing. This condition is referred to as allergy-induced asthma or allergic asthma.

People with compromised immune systems, COPD and other respiratory conditions also need to manage their seasonal allergy symptoms to prevent further complications. Changes in diet, natural supplements, essential oils and lifestyle changes can help, but it’s also smart to work with a doctor if you suffer from multiple conditions that affect your breathing.

Causes

As mentioned above, examples of allergy triggers that can cause hay fever symptoms include:

pollen
ragweed
mold
dust
grass
residue from trees and flowers

These triggers are most likely to lead to rhinitis symptoms when the weather is dry and warm.

Allergy symptoms are due to our bodies releasing histamine in response to an allergen. A strong immune system is therefore key to fighting seasonal allergies, since this helps control histamine release.

Did you know that your risk of suffering from seasonal allergy symptoms increases dramatically if you have certain underlying medical conditions? Asthma, unmanaged stress, deviated septum, nasal polyps, recent trauma or illness, pregnancy, and even food allergies can put you at heightened risk.

According to Johns Hopkins Medicine, allergies are actually disorders of the immune system. The body over-reacts to harmless substances and produces antibodies to attack the substance. This is what causes the symptoms.

You’re particularly susceptible to experiencing hay fever if you have:

A weakened immune system
Physical trauma or surgery
Underlying illnesses
High amounts of emotional and physical stress
A lack of sleep
You’re pregnant

Stress plays a big part in keeping up immune defenses, and unmanaged stress can lead to worsened allergic reactions.

Women who are pregnant — even those who’ve never suffered from allergies before — are more prone to allergic rhinitis. In fact, one in 100 pregnant women suffers from asthma during pregnancy, and many more suffer from hay fever.

Safely treating allergies during pregnancy can be difficult — most over-the-counter (OTC) and prescription allergy medications aren’t considered safe for women who are pregnant or breastfeeding. Fortunately, there are numerous effective natural remedies that are safe, including for children, pregnant women and the elderly.

Natural Treatments

Limiting the time you spend outdoors can help relieve these symptoms of hay fever, but this isn’t the best solution. Who wants to spend their spring, summer and fall stuck indoors?

Allergies can’t completely be prevented, but allergic reactions typically can be — or can at least be reduced.

The treatment goal is to avoid contact with the allergen — however, this can be extremely difficult depending on your lifestyle.

Treating your allergies typically requires a multi-pronged attack, one that addresses your diet, lifestyle and natural treatments.

Foods to Avoid During Allergy Season:

Any foods that you are allergic to, or have sensitivity to, should be avoided. If you’re not sure how far-reaching your food sensitivities are, an elimination diet can help identify foods that can make your allergies worse.

Here are some common food allergens:

Alcohol
Caffeine
Conventional dairy
Chocolate
Peanuts
Sugar
Artificial sweeteners
Processed foods
Melons
Bananas
Cucumbers
Sunflower seeds
Shellfish
Bottled citrus juice
Echinacea
Chamomile
Wheat
Soy

In addition to those above, many common food preservatives — including sodium bisulfite, potassium bisulfite, sodium sulfite and artificial sweeteners — can contribute to your allergic rhinitis symptoms.

Avoid dried fruits, bottled citrus juice, shrimp and any highly processed foods. Many people also find relief when avoiding foods that cause mucus production — and it isn’t just dairy that contributes to mucus.

Conventional dairy, gluten, sugar, caffeinated beverages, as well as any foods that you have sensitivities to can worsen your reaction.

If you have a ragweed allergy, it’s important to avoid melons, bananas, cucumbers, sunflower seeds, echinacea and chamomile, as they can trigger allergic responses in your system. The goal of limiting foods that you have sensitivity to is to lighten the overall burden on your immune system and allow it to function more optimally.

Best Foods to Enjoy During Allergy Season:

The foods to avoid list may feel overwhelming, but fortunately, there are great-tasting foods that help relieve your symptoms while strengthening your immune system, including:

Raw local honey
Hot and spicy foods
Bone broth
Probiotic-rich foods
Pineapple
Apple cider vinegar
Fresh, organic vegetables
Grass-fed meats
Free-range poultry
Wild-caught fish

Raw local honey is at the top of this list for good reason. In a randomized, controlled study published in the International Archives of Allergy and Immunology, patients who consumed honey had significantly better control of their allergies compared to those on conventional allergy medications.

Local honey works to relieve symptoms because it contains local pollen that causes your allergies and helps the immune system deal with it better. A couple of tablespoons each day can relieve your itchy, watery eyes, runny nose and the general symptoms of hay fever.

If you are battling excessive mucus, heat things up by eating hot, spicy foods. Hot, spicy foods help thin the mucus and allow it to be more easily expressed.

Try adding garlic, onion, ginger, cinnamon and cayenne pepper to your recipes.

Bone broth from chicken, beef or lamb helps ease respiratory problems and expel excess nasal mucus. It also helps reduce inflammation.

Probiotic-rich foods support a healthy gut, improve digestion, increase energy levels and so much more. Probiotic foods to eat during allergy season include:

Kefir
Sauerkraut or kimchi
Kombucha
Natto
Yogurt
Raw cheese

If you experience excessive mucus production, consume raw, organic dairy products, as the pasteurization process destroys the enzymes the body need.

The enzyme bromelain found in pineapple, in addition to high levels of vitamins B, C and other essential nutrients, can help reduce your reaction to allergens. Be sure to eat the core of fresh, ripe pineapples, as it has the highest concentration of the essential nutrients you need during allergy season.

Apple cider vinegar (ACV) supports a healthy gut and helps break up mucus and support lymphatic drainage. Three times per day, mix one tablespoon of ACV with one tablespoon of fresh-squeezed lemon juice and a half-tablespoon of local raw honey, and drink it.

Fresh, organic vegetables — including Swiss chard, which is high in quercetin, cabbage, beets, carrots and yams — can help you fight allergic reactions. Choose vegetables that are dark green, yellow or orange for the best nutrient density during allergy season.

Clean proteins, including wild-caught salmon, free-range poultry and organic grass-fed beef and lamb, are important, too. Wild salmon is rich in vitamins, omega-3 fatty acids, essential minerals and, of course, protein.

If you haven’t yet made the switch to these types of clean proteins, allergy season is the perfect time.

Other foods to enjoy during hay fever season including ginger, garlic, horseradish and onions. Ginger can be particularly helpful as it helps warm the body and break down toxins in your system.

Best Supplements for Allergy Symptoms:

It’s best to start supplements 30–60 days in advance of allergy season for the best results. Recent research shows that spirulina, butterbur and phototherapy hold promise in treating the symptoms of seasonal allergies.

Spirulina — 1 teaspoon per day: Spirulina helps stop the release of histamine that causes symptoms. Consumption of spirulina was shown to significantly improve symptoms, including nasal discharge, sneezing, nasal congestion and itching, in a double-blind, placebo-controlled study.
Quercetin — 1,000 milligrams per day: Research shows that quercetin, the flavonoid that gives fruits and vegetables their rich color, stops the production and release of histamine. Please note that quercetin may interfere with certain medications, including antibiotics, cyclosporine and other medications changed by the liver.
Butterbur — 500 milligrams per day: Butterbur has traditionally been used to treat bronchitis, excess mucus and asthma. In a recent study of hay fever sufferers, it also was found to be as effective as some allergic rhinitis medications. However, young children and pregnant or breast-feeding women should not take butterbur supplements.
Probiotics — 50 billion international units (2–6 capsules) per day: Probiotics modify the intestinal flora in the gut and help boost the immune system — plus they show promise in the treatment and prevention of allergies. While studies using probiotics are still in the early stages, another study from the European Annals of Allergy and Clinical Immunology supports findings that probiotics can be an effective allergy treatment.
Vitamin A — 2,000 micrograms per day: Vitamin A helps fight inflammation and has antihistamine properties.
Bromelain — 1,000 milligrams per day: Bromelain, the enzyme in pineapple, helps reduce swelling in the nose and sinuses, helping relieve hay fever symptoms.
Zinc — 30 milligrams per day: Zinc helps treat adrenal fatigue caused by chronic stress.
Stinging Nettle — 300–500 milligrams twice per day: Stinging nettle contains antihistamine and anti-inflammatory properties that help reduce the body’s production of symptom-causing histamine. If you take lithium, sedatives, blood-thinning medications, or medication for diabetes or high blood pressure, be aware that stinging nettle can cause adverse interactions with these medications.

Complementary Natural Treatments:

These complementary approaches can help you feel better overall when partnered with a healthy diet and supplements.

Neti Pot — Using a Neti pot is a very effective way to flush out mucus. Once or twice daily, use warm, filtered water or distilled water with a touch of salt to flush your nasal passages for relief.
Essential Oils — Diffusing essential oils, including menthol, eucalyptus, lavender and peppermint oil, helps open up the nasal passages and lungs, improves circulation, and relieves stress. Try this homemade vapor rub when you have excess congestion and mucus.
Acupuncture — Acupuncture may help reduce symptoms associated with seasonal allergies without side effects. Prior to allergy season, meet with an acupuncturist to determine the best course of action.

Lifestyle Changes for Allergy Season:

Stay hydrated. Drink eight to 10 glasses of fresh water each day. If you get dehydrated, any mucus you have will become much more difficult to expel.
Limit exposure. On high pollen count days, or days that are particularly dusty or windy, limit your exposure. Wear a mask if you cannot limit your time outdoors.
Shower before bed. Pollen and dust left on your skin and in your hair overnight can make your symptoms worse.
Wash clothes and bedding. Freshly laundered bedding and clothes help reduce incidental exposure to allergens.
Wipe down pets. Pets that spend time outdoors come into the home covered in pollen. Wipe them down with a damp washcloth to limit your exposure to pollen and dust.
Replace carpeted areas with hard-surfaced flooring. Carpet attracts and keeps dust and pollen that is nearly difficult to remove with a vacuum. If you have significant seasonal allergy symptoms, you could benefit from replacing your carpet with an easy-to-clean surface.
De-clutter. Clutter can increase house dust and allergens, which make your seasonal allergy symptoms worse. Remove clutter, especially from your bedroom, for the best results.
Keep doors and windows closed. When pollen counts are high, or on dusty days, keep your doors and windows closed to limit exposure.

Risks and Side Effects

Antihistamines, corticosteroids and decongestants, as well as other OTC allergy medications, such as nasal sprays and allergy shots, are most often prescribed by doctors to counteract the effects of histamines produced by the body. However, they do have side effects, and sometimes they take weeks to begin working.

The most common side effects caused by allergy medications include:

Drowsiness
Impaired performance
Dryness of the eyes, nose and mouth
Restlessness
Abdominal distress
Unusual bleeding and bruising
Heart palpitations
Insomnia

In children, side effects include:

Nightmares
Over-excitability
Upset stomach
Impaired cognitive function

Pharmaceutical allergy medicines, such as nasal sprays and allergy shots, simply aren’t for everyone. Remember, they don’t cure the allergies — they just treat the symptoms.

In fact, many aren’t recommended for women who are pregnant or breastfeeding, or those with high blood pressure, heart disease, kidney or liver disease, glaucoma, or with thyroid problems.

Conclusion

Allergic reactions, including allergic rhinitis and food allergies, have dramatically increased over the last several decades.
Common hay fever symptoms can include having a stuffy nose, sinus pain, headaches, fatigue, itchy throat, watery eyes and more.
Medications may provide some relief but usually not as well as natural remedies. Plus, they don’t solve the underlying causes.
Treating allergies takes patience and a combination of tactics. Start now by removing foods you are sensitive to, eating foods that boost your immune system, managing stress, and incorporating supplements and complementary treatments into your routine.

The post Hay Fever: Natural Ways to Treat Seasonal Allergy Symptoms appeared first on Dr. Axe.

Colon Cancer Symptoms & the Prevention Diet

Jillian Levy, CHHC — Wed, 15 Mar 2023 20:55:10 +0000

Colon cancer, also called colorectal cancer when it affects the rectum as well, is one of the most prevalent types of cancer. The third most common cancer (after breast and lung cancers), approximately 4.4 percent of men (1 in 23) and 4.1 percent of women (1 in 25) will be diagnosed with colorectal cancer in their lifetime. When the numbers of men and women are combined, it’s the second most common cause of cancer deaths.

Something else that’s alarming? Colorectal cancer rates are even climbing among young people. Only about 5 percent of colon cancer cases are believed to be inherited, which means it’s highly likely that there’s a lot you can do to protect yourself.

Fortunately, in general, the rate of people being diagnosed with colon or rectal cancer each year continues to decline, largely because more people are getting screened and also changing their lifestyle-related risk factors, including learning how to prevent colon cancer.

What are some colon cancer symptoms to be aware of that may indicate a problem? Early signs of colon cancer can include abdominal pain and blood in your stools, although it’s also possible for other disorders to cause these same symptoms. When detected and treated in its early stages, colon cancer can usually be overcome. Research regarding colon cancer survival rates shows that about 90 percent of people with early stages of colon cancer (localized) will live at least five years after being diagnosed. Sadly, once the cancer progresses to stage 3 or 4, about 13 percent to 74 percent will live at least five years.

The earlier that colon cancer is diagnosed, the easier it is to treat. Should you ever be diagnosed with colon cancer, you’ll have the best chances of recovering when you get treatment right away. Below you’ll find much more about the most common colon cancer symptoms, along with ways to lower your risk starting with diet and lifestyle changes.

What Is Colon Cancer?

Colon, or colorectal cancer, is cancer that affects the colon and/or rectum. When cancer is found in both the colon and rectum it is called colorectal cancer, but when it’s found only in the colon it is called colon cancer (or sometimes bowel cancer).

The colon, which is also called the large intestine, is located between the small intestine and the rectum. It’s about 1 to 1.5 meters long (about 5 feet) and a part of the larger, lower intestinal canal.
The colon has several parts, including: an appendix, ascending intestine, transverse intestine, and the S-shaped large intestine, which ends at the rectum. The rectum and anal canal make up the last part of the large intestine and are 6 to 8 inches long.
The colon contains two layers of smooth tissue that are covered by mucosa, which help to absorb nutrients. In the lower large intestine fluids are absorbed and waste is compacted to form stool, which is then stored in the rectum prior to a bowel movement, which eliminates it.

Colon cancer commonly starts developing when small benign clumps of cells that are called adenomatous polyps form in the colon. These can remain non-cancerous or start to form cancerous cells. What are early signs of colon cancer? Abnormal stools (including changes in frequency and appearance) are one of the first indications that a problem may be developing in the colon. Other colon cancer symptoms include changes in appetite, weight loss, nutrient deficiencies and weakness.

Symptoms

How does colon cancer affect a person’s body? Many times colon cancer in its early stages won’t cause any noticeable symptoms. But once it spreads and progresses it can start to change the way that stools are formed, fluids are balanced, nutrients are absorbed and the way that other organs function.

Is there pain associated with colon cancer that might alert you to a problem? Some people with colon cancer experience abdominal pain, although not everyone does. The later the stage of colon cancer, the higher likelihood there is that pain and other colon cancer symptoms will become noticeable and interfere with everyday life.

The most common colon cancer symptoms include:

Abdominal pain, cramping, bloating or discomfort.
Changes in bowel habits and stool consistency, such as having diarrhea, constipation, or narrowing and thinning of the stools. Some people experience alternating bouts of constipation and then diarrhea. These symptoms affect almost everyone from time to time, so it’s only really concerning if they last for several weeks or more.
Bloody stool, which is a sign of rectal bleeding. Stools might also look unusually dark or tar-like but not bloody.
Weakness and fatigue.
Nausea or vomiting.
Changes in appetite and/or unintended weight loss.
Low red blood cell count (anemia). This can cause symptoms associated with malabsorption of nutrients and anemia, including fatigue, weakness and brain fog.
Jaundice (yellowing of the skin and eyes).

Risk Factors

Risk factors for colon cancer include:

Being over the age of 50 (more than 90 percent of people who get colon cancer are over the age of 50).
Eating a poor diet, especially one high in processed meats, lots of conventional red meat, fried foods, hydrogenated or trans fats, refined grains and other processed foods. Diets that don’t include enough fruits, vegetables and other sources of fiber are linked with a higher risk for colorectal cancer.
Being obese.
Being sedentary (not getting enough physical activity).
High consumption of alcohol, especially among adult men.
Smoking or using tobacco products.
A history of other digestive/colon problems, such as pre-cancerous colon polyps, ulcerative colitis, Crohn’s disease, familial adenomatous polyposis (FAP) or hereditary non-polyposis colon cancer (HNPCC).
Having type 2 diabetes.
Being African-American. Although it’s not exactly clear why, African-Americans have the highest colon cancer diagnoses and mortality rates out of all the racial groups in the United States. Globally, people who are of Eastern Europe descent seem to have the highest risk.
Having a family history of cancer.
Exposure to cancer-causing agents in the environment, including ultraviolet radiation, asbestos, arsenic, radon gas and other chemicals.

Colon Cancer Stages

The CDC recently recommended that adults over the age of 45 have regular colon cancer screenings performed, especially if they are at an increased risk of developing cancer. The age formerly had been 45. The goal of screening for colon cancer is to find the cancer as soon as possible and prevent it from spreading. Screening helps doctors to detect pre-cancerous growths called polyps, which can removed in order to help stop the growth of cancerous tumors.

Colon cancer stages depend on which parts of the colon are affected; if the cancer has spread to the lymph nodes; and if other organs or tissues are impacted (in other words, if the cancer has metastasized). Many times a cancerous tumor that forms in the colon will remain localized (it won’t spread). But in some cases the cancer can spread to other parts of the body including the small intestine, liver, diaphragm or pancreas. When cancerous cells are carried in the bloodstream to other locations in the body, it makes the cancer much harder to treat.

Cancer stages are split into numbers and letters. Numbers range from 0–5, with 0 being the least severe and 5 being the most. Letters A, B and C can be used to indicate sub-stages, with A being less severe and C being more severe. Some doctors also grade cancers, ranging from grade 1 to 4, which indicate how cancer looks when examined under a microscope compared to normal tissue.

Below are the stages of colon cancer and what makes them unique:

Stage 0 (carcinoma): Diagnosed when cancer has not grown beyond the inner layer (mucosa) of the colon or rectum.
Stage 1: Diagnosed when cancer has grown through the superficial lining (mucosa) of the colon or rectum. The cancer has not spread beyond the colon wall or rectum (it is localized).
Stage 2: Cancer has moved through the wall of the colon or rectum. It has not spread to other parts of the body via the bloodstream and has not infiltrated the lymph nodes.
Stage 3: Cancer has moved to the lymph nodes, a part of the lymphatic system that helps remove waste from the body and prevent illnesses. At this stage the cancer has still not spread to other organs or parts of the body.
Stage 4: Cancer has spread to other organs and is now difficult to treat.

Conventional Treatments

How do you detect colon cancer? In its early stages colon cancer can be diagnosed in several ways:

A doctor might find that a patient has noncancerous polyps on a screening test. Polyps usually cause no colon cancer symptoms. When a patient is at an increased risk for having colon cancer, such as due to having risk factors like a family history and being over the age of 50, doctors will usually recommend screenings in order to detect cancer as early as possible.
A doctor can perform a physical exam by placing pressure on the stomach and intestines, or by inserting one finger into the rectum. Your doctor will check for signs of colon cancer such as inflammation, blood and pain.
A rectoscopy can be performed to test for the presence of cancerous cells in the colon or rectum. A small tissue sample might be taken in order to perform a biopsy.
A colonoscopy can also be performed, in which a flexible tube is inserted into the rectum. Tissue samples can also be taken during a colonoscopy.

Treatments for colon cancer will depend on the stage of cancer. Typical treatments can include one or more of the following:

Surgery, performed to remove polyps, part of the colon lining (a procedure called an endoscopic mucosal resection) or affected lymph nodes. A partial colectomy surgery might also be needed, which involves removing cancerous parts of the colon and then reconnecting healthy portions of the colon and rectum.
Radiation, which is used to help shrink tumors.
Chemotherapy, which helps to destroy cancerous cells and prevent spreading.
Targeted drug therapies or immunotherapy, which are usually used to treat advanced stage cancers and work by targeting specific cells.

How to Prevent Colon Cancer

What are some ways you reduce your risk for colon cancer? Below are strategies for helping to prevent colon cancer, as well as managing colon cancer symptoms such as diarrhea, bloody stools and pain.

1. Increase Antioxidant and Fiber Consumption

Eating foods that promote inflammation and provide little nutritional value has been linked to higher risk for cancer colon. These foods include factory-farm-raised red meat (such as beef, pork or lamb) and processed meats (such as hot dogs, salami and some deli/luncheon meats). It’s even riskier if these meats are cooked at very high temperatures, such as barbecued or roasted.

A November 2017 study published in the Journal of American Medical Association (JAMA) found evidence that increasing fiber intake following colon cancer diagnosis offered patients benefits including improved odds of survival. The eight-year long study included 1,600 adults diagnosed with stage 1–3. All participants completed food-frequency questionnaires for up to eight years following their diagnosis. Researchers found that for every additional 5 grams of dietary fiber that someone ate per day, they experienced a 22 percent decrease in colorectal cancer mortality and a 14 percent decrease in all-cause mortality.

Below are some of the best high-fiber foods to start including in your diet:

Avocados
Berries
Apples and pears
Coconut flakes
Figs and dates
Artichokes
Okra
Green peas
Winter or acorn squash
Brussels sprouts
Turnips
Sweet potatoes
Beans and legumes, such as black beans, lentils, chickpeas or adzuki beans
Nuts like almonds or walnuts, flax seeds and chia seeds
100 percent whole grains like quinoa, brown rice, buckwheat and rolled oats

There are also other cancer-fighting foods to eat regularly due to how they help lower inflammation and improve nutrient deficiencies. These include:

Leafy greens like kale and spinach
Sea vegetables and algae
Fresh herbs and spices like turmeric, ginger, basil, parsley or oregano
Raw garlic
Citrus fruits
Mushrooms, carrots, beets, tomatoes and bell peppers
Other cruciferous veggies like broccoli and cauliflower
Organic, grass-fed or pasture-raised meats
Wild-caught fish like salmon, mackerel, sardines or herring
Green tea
Yerba mate — a study found that yerba mate leaves have both anti-inflammatory and anti-cancer capabilities and that the caffeoylquinic acid derivatives killed colon cancer cells
Cocoa
Olive and coconut oil

2. Maintain a Healthy Weight

If you have a history of colon cancer, then staying at a healthy weight may help prevent it from returning. Being overweight or obese has been linked to higher risk for colon and rectal cancer. You can work towards losing weight or maintaining a healthy weight by eating an anti-inflammatory diet, managing stress, getting enough sleep and regularly exercising. Obesity is linked to higher cancer incidence in both men and women, but adult men who are obese seem to be impacted most.

3. Stay Active and Get Enough Exercise

People who are more physically active have better protection against developing colon cancer, as well as overall improvements in health. Some research has found that getting regular exercise may reduce your colon cancer risk by 40 percent to 50 percent! It might also be helpful while in recovery since it improves well-being and can lower stress, depression or anxiety.

Exercise helps to reduce inflammation, improve circulation, support the immune system and can help you control your weight. Getting enough physical activity can also reduce your risk for type 2 diabetes, which is linked to higher colon cancer risk.

4. Limit Alcohol Consumption and Quit Smoking

Studies have found that people who drink high amounts of alcohol and smoke or use tobacco products are more likely to die from colon cancer compared to moderate drinks and non-smokers. Keep your alcohol consumption in check by having no more than two drinks a day if you’re a man, or one drink a day if you’re a woman.

For help quitting smoking, talk to your doctor about useful interventions; speak with a therapist; or start an online program that specializes in smoking cessation.

5. Treat Underlying Health Issues (Such as IBD)

People who have a history of inflammatory bowel disease (IBD), including ulcerative colitis or Crohn’s, may develop dysplasia, which are cells in the lining of the colon that are normal but can become cancerous over time. If you have a history of any health condition that affects your colon, then be sure to get screened regularly.

You can also take steps to prevent IBD flare-ups, although you won’t always be able to control your disorder at all times:

Eating a therapeutic diet
Reducing systematic inflammation
Managing stress
Getting enough rest and sleep
Using supplements, such as calcium, vitamin D, probiotics and omega-3 fish oil supplements
Preventing nutrient deficiencies
Eliminating certain foods, such as:
- Gluten
- Some FODMAPs
- Caffeine and alcohol

6. Manage Rectal Bleeding

If it doesn’t worsen colon cancer symptoms or cause pain, eat high-fiber foods that help to relieve constipation, including: cooked green vegetables, beans, squash, prunes, figs, warm bone broths and herbal peppermint tea. Avoid refined flour, pasteurized dairy products, alcohol, caffeine and fried foods.
If you have hemorrhoids, cleanse yourself only with natural soaps that don’t contain harsh chemicals, alcohol or perfumes. Use plain water to wipe yourself and then dry your bottom afterward. A colon cleanse would not be recommended.

7. Reduce Diarrhea, Constipation & Nausea

If you deal with diarrhea and constipation during your recovery or due to a related illness, here are steps that can help:

Drink enough water throughout the day. Prevent dehydration when exercising, when you’re sick or when it’s very hot/humid outside.
Avoid eating very big, high-fat meals. Spacing out meals may make digestion easier.
Eat enough fiber, but not too much that it worsens symptoms.
If you have constipation, try having foods and beverages that act as natural laxatives, including: prune juice, psyllium husk, aloe vera, chia and flax seeds, flaxseed oil, cooked leafy greens, probiotic-rich foods like coconut kefir, kombucha, sauerkraut and kimchi, and coconut water. You can also consider taking magnesium supplements or using fiber supplements (although there isn’t evidence this will prevent cancer).
Incorporate stress-relieving activities into your day, such as yoga, meditation, reading, walking outside, etc.
If you have nausea, sip on ginger herbal tea or use ginger essential oil. You can also diffuse peppermint or lemon essential oil in your home, try slowly walking outdoors to get fresh air, keep your home cool, and try meditation and acupuncture.

Precautions

If you have any of the colon cancer signs and symptoms mentioned above, rather than panicking it’s best to visit a doctor. Colon cancer symptoms can be similar to those caused by a number of other illnesses, such as hemorrhoids, irritable bowel syndrome, or inflammatory bowel diseases such as ulcerative colitis or Crohn’s disease. In other words, just because you have unusual bowel movements or pain doesn’t mean you have cancer.

That being said, don’t ignore persistent pain or symptoms, especially unusual blood in your stool. Keep up with annual doctor’s appointments and always discuss any risk factors that you may have for cancer with your doctor.

The post Colon Cancer Symptoms & the Prevention Diet appeared first on Dr. Axe.

9 Weight Loss Tips for Women (for 9 Common Problems)

Kissairis Munoz — Tue, 14 Mar 2023 21:15:19 +0000

While losing weight fast is tough for anyone, there are several factors that can make it extra challenging for women. A study published in the journal JAMA found that between 2013 and 2014, obesity among men was 35 percent and 40 percent among women. And between 2005 and 2014, while men’s rates of obesity essentially plateaued, the number of women who were very obese steadily increased.

While obesity can take a toll on your self-esteem and confidence, it isn’t just about the way you look. Obesity contributes to premature aging and death by increasing the risk for developing life-threatening diseases such as diabetes, heart disease and cancer.

Meanwhile, simply being overweight could be cutting your lifespan short. One large study that used data from the 20 different studies showed that while death rates among nonsmokers without pre-existing heart disease or cancer was lowest for those with a BMI of 22.5 to 24.9, that risk of death went up 31 percent for every five-unit increase in BMI — up to a BMI of 49.9, the highest BMI included in the study.

It can be a touchy subject but if you’ve got some extra weight, it’s time to take steps to change that and figure out what the best weight loss tips for women are (such as losing weight after 40). After all, reaching a healthy weight is vital for protecting your health, both today and as you age.

Like many other overweight and obese people, particularly women, you may have tried time and time again to lose weight with little to no success. If may feel discouraged, here are some key weight loss tips involved in women’s weight loss you might not know about — and that could make all the difference.

Let’s explore the nine most common reasons why women struggle to lose weight alongside the weight loss tips that hopefully will remove the struggle!

1. You’re eating the wrong foods

Take a walk through the supermarket, and you’ll be assaulted with aisle after aisle of low-fat and no-fat foods, “healthy” chips and cookies and juices and sodas galore. You likely already know that if you want to lose weight, cutting out processed foods and so-called ultra-processed foods — sweets is the first and most obvious step. But those healthy-sounding options can be just as bad, too.

When you eat foods that are low- or no-fat, other ingredients are added in so that the food tastes like its full-fat counterpart. Those extra ingredients don’t add in the nutrients that have been stripped away, however, so you end up craving more because, despite the fact that you just ate, your body is still lacking in the vital nutrients it needs. You end up eating more calories than you would have if you’d just eaten the full-fat product.

Sugar is another culprit in healthy foods. “Good” foods like yogurt, salad dressings and tomato sauce are often packed with sugar, leading to more cravings, headaches and more. It’s also one of the reasons you’re struggling to lose weight.

How to Know:

Look through your refrigerator and pantry and take stock of what’s in there. If most of your foods are boxed or in bags, it’s time to transition to more whole foods. Read the labels, too. How much sugar is in your favorite jar of pasta sauce? Are those crackers loaded with preservatives?

What to Do:

First, eliminate or seriously cut back on the fake foods. When possible, choose real foods instead. Among weight loss tips, healthy food swaps are absolutely essential. That means an apple instead of apple juice, orange slices instead of something orange-flavored. If you’re craving something, skip the no-fat version that will likely leave you wanting more, and instead measure out a serving instead so you can enjoy the food without going nuts.

If you do buy snacks and other convenience products like salad dressings, read the ingredients list and nutrition facts. Buy brands that are organic and free of pesticides and dyes. Skip the flavored version of foods like yogurt and add your own fresh fruit and honey to it. And when possible, make your own foods. Spend a few hours meal prepping on the weekends to make staples you can eat throughout the week, like sauce, dressings and healthy on-the-go snacks.

2. You’re doing the wrong type of exercise

If you’re spending hours at the gym but aren’t seeing results, you’re probably doing the wrong type of exercise. Women often focus their exercise efforts on cardio done at a moderate intensity, like jogging. And while that type of exercise is good for your heart, if you’re trying to lose weight, it’s time to kick it up a notch.

Luckily, that doesn’t mean you need to dedicate even more time exercising. In fact, high-intensity interval training (HIIT) workouts can slash the time commitment while boosting results. HIIT workouts last about 20 minutes and combine bursts of super-intense exercise with slower recovery phases. This type of workout has been found to help people lose more fat once the workout is over, even though they burn less calories during the workout (since workouts are shorter) and also build muscle, rather than break it down the way conventional cardio does.

If you shy away from weights at the gym, you’re also thwarting your own weight loss efforts. Women often avoid strength training because of a fear they’ll bulk up. That’s a mistake, because strength training is what gives you those well-defined muscles — you’d have to become a professional bodybuilder to get anywhere near bulking up.

More importantly, though, strength training does wonders for your body. It helps make bones denser, critical because our bones become weaker as we age, increasing the risk of osteoporosis — of the 10 million Americans suffering from the disease, 80 percent are women. Strength training helps build lean muscle tissue, helping you lose more weight all over, including the dreaded belly fat. It also reduces your risk of type 2 diabetes and cardiovascular disease.

How to Know:

This is pretty easy to determine — you know what you’re doing at the gym!

What to Do:

If HIIT workouts and strength training aren’t part of your exercise routine, it’s time to add them in. Instead of just running or walking on the treadmill do bursts of high intensity running or sprinting followed by a cool down. For example, you can sprint full force for 30 seconds, slow down and walk for two minutes, then rev it up and sprint again for 30 seconds. Continue this routine for 10 to 20 minutes. If your gym offers Tabata workouts, check those out, too.

For strength training, working with a trainer for a session or two can be helpful to acquaint yourself with dumbbells and the types of exercises you can do, but you don’t even need to use extra weight. A great weight loss tip for women is to add bodyweight exercises like push-ups and lunges to your workouts; they’re super effective and you can do them anywhere. Pilates and more vigorous yoga classes are a great option, too.

3. You have a thyroid problem

Life is all about balance and, when it comes to your body functioning properly, this couldn’t be more true. Our body operates on a delicate balance of chemicals that it must maintain to function properly.

Some of the most important chemicals when it comes to weight and metabolism are the thyroid hormones T3 and T4, aka triiodothyronine and thyroxine.

These hormones can be thrown out of whack by many issues. From a diet with too much or too little iodine, to toxicity from amalgam fillings, to an undiagnosed medical condition, the thyroid can produce too much or too little T4, impacting your metabolism.

How to Know:

If you’re suffering from too much T4, or hyperthyroidism, you might find yourself experiencing these symptoms:

Nervousness
Insomnia
Racing heart
Unexplained weight loss
High amounts of perspiration
Muscle weakness
Multiple bowel movements
Thin, brittle hair

Hypothyroidism, or too little T4, can produce the following symptoms:

Fatigue
Dry hair, skin
Unexplainable weight gain
Constipation
Muscle weakness and discomfort

If you’re experiencing one or more of these symptoms, schedule an appointment with your health care practitioner.

The three most commonly used tests to determine if you have a thyroid condition are blood tests, a thyroid scan and the radioactive iodine uptake test. Your doctor can determine which one is best after a review of your specific conditions.

What to Do:

Instead of turning to hormone replacement therapies with the use of pharmaceuticals, natural hormones using animal hormones or, in extreme cases, surgery, first look at any nutritional deficiencies you may have that are contributing to an imbalance, like iodine or toxicity.

4. You have a hormone imbalance

It’s not just the thyroid hormones that can impact your metabolism and weight. Cortisol, also known as the stress hormone, can block your attempts to lose weight, too. This “fight or flight” hormone increases your appetite, makes you crave loads of carbs, and keeps fat in the belly region, one of the reasons you can’t lose weight in that area.

How to Know:

While you can get tests to evaluate the cortisol level in your blood, only you can determine your own innate level of stress. Take some time to evaluate if you are living in a constant (or close to constant) state of stress. You might also notice increased anxiety levels, mood swings, trouble sleeping, fatigue (including feeling tired but unable to wind down) and high blood pressure.

Aside from rising stress levels, other causes of a cortisol imbalance can be the use of corticosteroid medications like hydrocortisone, prednisone and anti-inflammatory medications, nutrient deficiencies and hyperthyroidism.

What to Do:

The best way to lower your cortisol levels is by decreasing stress. While it’s easier said than done, weight loss tips like this one involve you simply taking the time to put yourself and your health first. Practicing saying “no” to events and things you know will cause you stress, carve out time to exercise, set aside some time daily — even just 5 minutes — to meditate or practice gratitude and learn to recognize when you’re feeling extra worn out and need a time out.

5. Your prescription meds are making you fat

Are you on prescription medications? They could be the reason you can’t lose weight. Certain medications can cause weight gain as a side effect, whether from fluid retention, changing your appetite or an increase in hormones. Among the chief offenders are birth control pills, antidepressants, angiotensin-receptor blockers and steroids.

How to Know:

If you’re on one of these prescription medications and, despite all your best efforts, you’re struggling to lose weight, it might be time to speak with your doctor.

What to Do:

If possible, before starting a prescription medication, jot down your weight and then check in on the scale after two weeks. If you notice weight gain, it’s easier to nip it in the bud early on.

However, if you’re already on medication and think it could be hampering weight loss efforts, speak with your doctor about your options. It may be possible to transition to a more natural option, like a natural form of birth control, coming up with a plan to transition off medication or simply trying an alternative that’s not known to cause weight gain.

6. You’re not getting enough sleep

Hitting the snooze button several times in the morning or spending too much time scrolling through your social media feeds while in bed? If you’re skimping on sleeping time, you’re not just yawning through the day, but also hurting your attempts to lose weight.

One review found that people who sleep between 3.5 and 5.5 hours a night consume nearly 385 more calories the next day when compared to those who sleep between 7 and 10 hours. Sleep is critical for our bodies to repair and function properly. When you consistently don’t get enough sleep, not only are you more likely to gain weight, but you’re also at a higher risk for chronic diseases, anxiety, irritability and more.

How to Know:

Take note of what time you’re going to bed, what time you’re waking up and the quality of your sleep. If you’re consistently sleeping for under seven hours, it’s time to make some changes.

What to Do:

If you’re having trouble getting to bed, look for natural sleep aids. To help stick to these strategies, consider these sleep tips your weight loss tips as well. Shutting off electronics an hour before bedtime, limiting caffeine intake in the afternoons, avoiding simple carbs in the evenings and journaling can all help you unwind so you get enough rest.

7. You’re eating your emotions

After a long day at work, do you unwind with a glass or two of wine? Do you find yourself reaching for a pint of ice cream when you’ve had a stressful day? This emotional eating is likely holding you back from your weight loss goals.

When you’re eating to deal with your emotions, like anxiety, stress or unhappiness, you’re likely not reaching for carrot sticks and blueberries, but carbohydrates, processed foods and even alcohol. Those calories eventually add up and, at the same time, you’re avoiding learning how to deal with difficult emotions and situations. It’s pretty much a lose-lose situation.

How to Know:

Think about the times when you pig out on unhealthy foods. Are you stressed, distracted, bored? You might be emotionally eating.

What to Do:

Practicing mindful eating can be really helpful if you’re an emotional eater. Check in with yourself to see if you’re actually hungry or just avoiding that assignment that’s hanging over your head. If you’re going to eat, sit down and give your food your full attention. No eating out of the bag, either. If you’re going to snack on some chips, but them in a bowl so you can see how much you’re eating. That might help curb your cravings.

Of course, you want to get to the bottom of why you’re not feeling so hot. One study found that practicing relaxation techniques helped obese women who were emotional eaters lose weight over the course of three months, along with helping them reduce depression and anxiety. Engaging in other activities that can help you relax are a better option than emotional eating.

Another study found that when women increased their frequency of workouts, they saw changes in their self-regulation around food, significantly improved their moods and were able to exercise more. Instead of pouring a glass of wine or snacking all night, try hitting a yoga class or going for a long walk instead.

8. You’re eating too many healthy foods

Good-for-you foods are delicious, but too much of a good thing is possible. While foods like avocados, nuts and full-fat dairy are great for your health, they’re also pretty high in calories. If you’re eating a lot of these foods, you might be consuming more calories than you realize.

Of course, on high-fat diets like the ketogenic diet, your meals will consist largely of fatty foods. What we’re talking about is following a standard diet that’s also packed with high-fat foods.

How to Know:

If your diet is packed with healthy fats like eggs, avocados, butter and MCT oil and you’re not following a low-carb, high-fat diet, you might be overdoing the fats.

What to Do:

If you’re already enjoying and eating foods high in fat along with protein, you might want to consider going on the keto diet. It’s been proven to be more effective at weight loss than a low-fat diet, and you’ll likely have an easy time transitioning to it. Among these weight loss tips, going keto is the diet that produces the quickest results alongside significant health changes.

Otherwise, there’s no need to eliminate these healthy foods from your diet. Instead, it’s important to be mindful of serving sizes and sticking to one or two of these foods a day. For example, if you added a scoop of almond butter to your morning smoothie, skip the nuts in the afternoon and replace them with something else. And consider counting calories, such as using an app to record your meals and snacks.

9. You have a food allergy

Do you find that you feel constantly bloated, your skin is acting up or your tummy constantly feels “off,” but you’re just not sure why? You could have a food allergy or sensitivity.

About 9.1 million Americans and 5.9 million children suffer from a food allergy. And these figures don’t include people who are sensitive to certain ingredients, are intolerant to foods or don’t realize they have a problem at all, so the real numbers are likely much higher.

If you’re allergic or sensitive to a certain ingredient and continue eating it, you’re likely to struggle with losing weight. The food is triggers inflammation, as your body fights against it. As you continue eating the same food that’s making you ill, the inflammation continues, making you a lot more susceptible to extra pounds and other health issues.

How to Know:

If you have a skin condition that doesn’t seem to improve, digestion issues or a general feeling of “meh,” you might have a food sensitivity or allergy.

What to Do:

An elimination diet is a good way to see if you might have a food allergy. During an elimination, you’ll avoid the top foods that people are allergic to, including eggs, soy, gluten, dairy and nuts.

After 30 days on the diet, you’ll slowly add in one of the restricted foods — one at a time and for a few days only — to see how your body reacts. At this point, you can continue just avoiding the ingredients you suspect you’re sensitive to, or go to an allergy specialist to receive confirmation and see if there’s anything else you might be allergic to.

The post 9 Weight Loss Tips for Women (for 9 Common Problems) appeared first on Dr. Axe.

Missed or Irregular Periods? Causes & Natural Remedies

Jillian Levy, CHHC — Fri, 10 Mar 2023 21:40:15 +0000

Abnormal menstrual cycles can be a complicated issue to fix, since women’s hormones are impacted by a number of different factors and bodily systems. According to a report about absent periods published in the Journal of Clinical Endocrinology and Metabolism, frequently missed periods over an extended period of time is a relatively common condition that is present in up to 5 percent of adult women at any time. Meanwhile, many more women experience irregular periods on and off throughout their reproductive years.

The hypothalamus in the brain, pituitary, ovarian, adrenal and thyroid glands all help regulate menstruation and balance hormones naturally, so it’s important to pay attention to widespread lifestyle habits that can be negatively affecting hormonal levels.

The Dangers of Irregular Periods

In women with a regular cycle, normal ovary functioning releases one egg about every 25–28 days. Although the average time between periods varies depending on the woman, especially during puberty and the perimenopause periods, most women will have their periods once monthly when they’re in good health.

When a woman stops getting her period — which is called “amenorrhea” — it’s a solid indication that something isn’t right. Primary amenorrhea is when a young woman never got her period to begin with during puberty, while secondary amenorrhea is when a woman has had her period in the past but stops getting her monthly period for three or more months.

Having a regular, moderately pain-free period each month is a good indication that hormones are in balance and the reproductive system is working properly. The opposite is also true: Irregular periods, missed periods, or very painful and intense PMS symptoms are a sign that levels of one of more hormones are either lacking or are too high. Whether it’s an underlying health condition, chronic stress levels, a poor diet, too much exercise or low body weight, frequently missed periods — when you’re sure you aren’t pregnant that is — are not something to ignore.

Alarmingly, some reports show that many women choose not to speak with a doctor about frequently missed periods or irregular periods, which is a big risk considering the fact that irregular hormones and amenorrhea are linked with a number of serious conditions, including an increased risk for: osteoporosis, heart disease, infertility and other further hormonal complications.

According to researchers from the Mayo Clinic Division of Endocrinology, “amenorrhea may be the manifesting feature of a wide array of anatomic and endocrine abnormalities. Amenorrhea results in impaired fertility. When estrogen levels are low, changes in mineral, glucose, and fat metabolism accompany amenorrhea. These metabolic changes affect bone and cardiovascular health, increasing the risk of osteoporosis and coronary heart disease in later life.”

How Your Menstrual Cycle Works to Prevent Irregular Periods

Anovulation is the failure of the ovary to release eggs (or “ovium”) over a period of time, usually exceeding three months. One of the major signs of anovulation is irregular or absent menstrual periods.

For non-pregnant women of a reproductive age (between about ages 15–40), anovulation is abnormal and thought to be the main cause of infertility in about 30 percent of fertility patients. Oligomenorrhea is another term for irregular but not totally absent periods, which is defined as more than 36 days between menstrual cycles or fewer than eight cycles per year.

This predictable pattern of a woman’s ovulation and menstruation is regulated by a cycle of change in certain sex hormones, especially estrogen. There are many kinds of estrogens present in a female body. The three main ones are estradiol, estriol and estrone.

Estradiol is produced in the ovaries and in the adrenal glands. It’s considered the most potent of the three main estrogens and is highly related to menstruation, while the other types of estrogen are more related to pregnancy. After about the age of 50, the ovaries produce less estrogen, and it becomes the job of the adrenal glands to supply estrogen or provide the biochemical precursors used to synthesize estrogen. This is why women naturally go through menopause and stop having their periods after their normal reproductive years.

For many women who are of reproductive age, low estrogen can cause missed or irregular periods. In fact, amenorrhea in young women is one of the best clinical indicators for estrogen deficiency. With all the sources of abnormal estrogen dominance in the modern world, thanks to things like toxins and a poor diet, it might be hard to imagine that we could ever have a shortage of estrogen. But some women do.

It’s believed that low estrogen is caused not only by the failure to produce enough sex hormones due to hereditary hormonal problems, but a lot of the time because of the effects of high levels of stress hormones on the body. You need to figure out a way to relieve stress if you’re having irregular periods because sex hormones can really be negatively impacted by metabolic, physical or psychological stressors.

Stress hormones can become dominant because of many factors — a low-quality diet and chronic emotional stressors being two of the biggest. We need to have our stress hormones released in quick spurts when there’s truly an emergency in order to help us get out of life-or-death situations, but these days many women are facing ongoing stress that is considered “low level” and often ignored, even though it’s, in fact, strong enough to have an impact on overall health.

Causes

Aside from being pregnant and going through menopause, which both normally stop a woman from getting her period, here are the other major causes for irregular periods or amenorrhea.

1. High Stress Levels

When you’re under a lot of stress for an ongoing period, your body can start to conserve energy by preventing ovulation. Experiencing a traumatic event, or even a lot of “ordinary” stress, can suddenly cause the adrenals to work overtime, which can disrupt the production of thyroid hormones, estrogen and other reproductive hormones.

Among other factors, like restrictive eating and over-exercising, stress can contribute to hypothalamic amenorrhea (HA). When you don’t have a lot of estrogen — and levels of other hormones including luteinizing hormone (LH) and follicle-stimulating hormone (FSH) — fall below normal, you aren’t able to properly build up the uterine lining, and as a consequence you don’t get your period.

Why does this happen? Essentially, your body makes sure that emergencies get priority. Comfort is nice and being fertile is important, but it’s still secondary to survival. A built-in survival mechanism that is ingrained in all of us is the ongoing production of crucial “fight or flight” stress hormones like cortisol and adrenaline.

Adrenaline and cortisol are the two major players related to our stress responses that help us get away from threats (whether real immediate ones or just perceived ones). Adrenaline and cortisol are completely necessary and sometimes beneficial — helping us to run, climb, exert energy, sweat and regulate our heartbeat, for example — but too much can become a problem.

The body always grants priority to producing these stress hormones that will help you survive a crisis, so sex hormones can take a backseat when your body perceives that “times are tough.” Under chronic stress, there’s not enough raw materials available – such as amino acids that help neurotransmitters to work – to make both sex hormones and stress hormones in some cases, so a choice must be made and the body always chooses stress hormones.

Severe stress conditions like dieting, heavy exercise training or intense emotional events are all situations that can induce amenorrhea with or without body weight loss.

2. Poor Diet

A poor diet low in nutrients, antioxidants and probiotic foods yet high in stimulants can tax the adrenal glands and thyroid. For example, a high intake of sugar, hydrogenated fats and artificial additives, or pesticides is linked with thyroid issues and adrenal fatigue that can raise cortisol.

Excess cortisol hinders the optimal function of many other essential hormones, such as sex hormones. It can also promote the breakdown of bones, skin, muscles and brain tissue when high over a long period of time. This cycle of excess cortisol can lead to protein breakdown, which results in muscle-wasting and potentially osteoporosis.

If you’re struggling with menstruation, make sure to eat enough food and make it the right kind. Eat high antioxidant foods that are nutrient-dense, especially plenty of fats and proteins. Also, choose a high-calorie supplement if you are underweight, have low body fat or are an athlete.

3. Extreme Weight Loss and Low Body Weight

When your body mass index (BMI) falls below 18 or 19, you can start to miss your period due to having too little body fat. Body fat is important for creating enough estrogen, which is why very thin women or those with serious conditions like anorexia and bulimia can experience absent or missed periods. Increased physical activity and nutritional demands of intensive exercise can sometimes lead to a low body weight that put you at risk for hormonal problems.

A low-calorie, low-fat diet can also result in nutrient deficiencies and lowered body-fat percentages that may contribute to irregular periods and bone loss. Some reports also show that very lean vegans and vegetarians, including those on fully “raw” diets, might also be at a higher risk — likely because they are more prone to becoming underweight and suffering deficiencies. However not every women with irregular or missed periods will be underweight; many are at a normal weight, and some are even in what’s considered the “overweight” or “obese” BMI range.

4. Over-Exercising

Although moderate exercise is very important for ongoing heart health, mood regulation, sleep and maintaining a healthy body weight, too much exercise can also put excess pressure on your adrenal, thyroid and pituitary glands. Women who rapidly start exercising at high intensities — for example, by training for a marathon or some other major event that requires a high level of physical excretion — can stop getting their period suddenly.

Like other stress hormones, cortisol is released in response to any real or perceived stress, which can be physical (including exercise) or emotional. Such stressors include overworking and overtraining, in addition to things like under-sleeping, fasting, infection and emotional upsets. Today, with pressure to stay thin and in shape, some women feel they need to exercise intensely and “break a good sweat” too much and too many days per week.

This kind of exertion can actually increase stress and deplete the body of energy needed to regulate sex hormones. One University of Michigan report found that running and ballet dancing are among the activities most closely associated with amenorrhea. As many as 66 percent of women long-distance runners and ballet dancers experience amenorrhea at one time or another. Shockingly, among women bodybuilders, 81 percent experienced amenorrhea at some point and many had nutritionally deficient diets.

“Exercise-induced amenorrhea” can be an indicator of an overall energy drain and is most common among young women. In fact, female participation in high school athletics has increased 800 percent in the last 30 years, and at the same time hormonal imbalances have also risen. Other concerning issues that sometimes come along with this phenomena include bone density loss and eating disorders. That’s why addressing skeletal problems, heart complications and nutritional deficiencies in this population is a very high priority for physicians.

5. Thyroid Disorders

You may never suspect it, but it just might be that your thyroid is the cause of your problems related to hormonal imbalances. Some reports show that thyroid disorders may be one of the leading causes of missed periods, with roughly 15 percent of amenorrhea patients experiencing thyroid irregularities. The thyroid gland, often called a “master gland” and considered a crucial controller of the endocrine system, largely controls your metabolism and impacts many sex hormones.

Thyroid disorders, including hypothyroidism or hyperthyroidism, can cause widespread symptoms like changes in estrogen and cortisol hormones and missed periods. Too much cortisol circulating in the body can lead to overall hormone resistance, including thyroid resistance. This means that the body becomes desensitized to these hormones, and more may be required to do the same job.

6. Stopping the Birth Control Pill

Some women stop getting their period somewhat intentionally while on birth control, but even when they stop the pill, their period doesn’t return. While some doctors advise that a woman’s period should adjust and return within a few months of stopping the pill, studies show that many women experience missed or irregular periods for years afterward.

A woman’s natural menstrual cycle is composed of rising and falling levels of estrogen and progesterone, but taking birth control pills keeps estrogen at a sufficiently high level, which fools the body into thinking it’s pregnant and results in irregular periods. It takes the body many months or even years to correct this and return to homeostasis.

One report published in the American Journal of Obstetrics and Gynecology found that about 29 percent of women experience missed periods for more than three months after going off the pill. It’s one of the dangers of birth control pills.

7. Ongoing Hormonal Imbalances and Disorders

Polycystic ovarian syndrome (PCOS) is a hormone imbalance in women that negatively impacts ovulation. When a woman has PCOS, she experiences altered levels of sex hormones — including estrogen, progesterone and testosterone — that can result in abnormal body or facial hair growth, weight gain, blood sugar problems, acne and irregular menstrual cycles. PCOS can be diagnosed by a woman’s gynecologist who will test for hormone levels, review symptoms and family history, and potentially examine the ovaries for cyst growths.

It’s also possible to go through “premature menopause” prior to the age of about 40, which can missed periods, hot flashes, night sweats and vaginal dryness — although this is a less common reason for irregular menstruation.

8. Food Allergies and Sensitivities

Undiagnosed gluten sensitivity or celiac disease can both impact hormone levels. Because these conditions can cause nutrient deficiencies, negatively impact gut health and add chronic stress to your adrenal glands, they have the ability to affect sex hormone production.

Diagnosis and Treatment

If you’ve been missing your period for a while, speak to your healthcare professional about running some important tests. According to a 2010 study, “Evaluation and management of adolescent amenorrhea,” the essential laboratory examinations you should request include follicle-stimulating hormone (FSH), luteinizing hormone (LH), thyroid-stimulating hormone (TSH) and prolactin measurements. Your doctor will also likely completely rule out pregnancy and check for signs of PCOS and early menopause through weight changes, acne, hair growth and other signs related to changes in androgen hormone levels.

Many experts recommend a three-tier treatment strategy for regaining your period and hormonal health:

Make appropriate diet, lifestyle and stress-reduction changes first.
Use natural herbs and remedies when extra support is needed.
Only then consider trying hormonal pills or procedures with a healthcare provider, if need be.

Natural Ways to Bring Back Your Period

As you can see, a woman’s diet, level of stress, relationship with family and friends, habit of exercise, environment, and a host of other factors contribute to the quality of her life and, therefore, her state of hormonal health. While hormone imbalances can often go ignored, it’s crucial for all women to pay honest attention to how each element of their lifestyle affects their health — this way they can make choices to eliminate or tweak any aspects that are causing irregular periods.

1. Reduce Stress

Use various lifestyle techniques that are a natural remedy for anxiety in order to combat stress, such as light exercise, healing prayer or meditation, essential oils, journaling, and acupuncture or massage therapy. Few studies have looked at the use of acupuncture for treatment of amenorrhea, but some preliminary trials have found it helpful for women who have widely separated menstrual cycles.

You can also try taking adaptogen herbs, which are a unique class of healing plants that promote hormone balance and protect the body from a wide variety of stress-related diseases. Adapotgens like maca root, ashwagandha and holy basil help with immune function and combat the ill effects of stress. Ashwagandha can help treat thyroid and adrenal fatigue, for example.

Also, consider if you should also re-evaluate your need for intense competitive exercise, drinking coffee and using other stimulants, pushing yourself too hard at work, under-sleeping, and exposing yourself to toxic or irritant pollutants. Remember that rest and sleep are crucial for hormonal balance, so don’t let an avoidable lack of sleep run you down.

2. Improve Your Diet

Eating a variety of nutrient-dense foods is key to keeping your hormones in check. You also want to be sure to have plenty of short, medium and long chain fatty acids that are essential fundamental building blocks for hormones. Some healthy fats to add to your diet include coconut oil, nuts and seeds, avocados, grass-fed butter, and wild-caught fish like salmon.

Probiotics can also help your body produce certain vitamins that affect hormone levels like insulin. Some probiotic foods and supplements to try include: goat’s milk yogurt, bone broth, kefir, kombucha and fermented vegetables.

3. Revaluate Your Exercise Routine

Both too much and too little exercise can be problematic for controlling cortisol and stress hormones. If you experience menstrual problems, trying gentle forms of exercise in moderation might be able to help the problem.

Focus on exercising as a way of reducing stress rather than burning calories to lose weight. Walking, yoga, dancing, light resistance training, and tai chi or qi gong are soft forms of exercise that emphasize and support gentle movement of the body. Doing 30–45 minutes most days can be beneficial, but more than an hour daily, or not giving yourself enough rest, can trigger period problems.

4. Steer Clear of Environmental Toxins

You can greatly eliminate toxins in your body by avoiding conventional body care products that are high in hormone-disrupting ingredients like DEA, parabens, propylene glycol and sodium lauryl sulfate. These are all related to altered estrogen production and possibly thyroid and adrenal issues, so check your skin care and household product ingredient labels carefully.

Also, try to use glass and stainless steel kitchen equipment and containers instead of plastic or Teflon whenever possible in order to avoid BPAs, hormone disruptors and other chemicals.

5. Consider Certain Supplements

Vitex supplementation can help to modulate prolactin and get a healthy balance of estrogen and progesterone back on track. Evening primrose oil can help manage PMS and menopause symptoms. And by treating fibroids, black cohosh may also help reduce PMS symptoms.

The post Missed or Irregular Periods? Causes & Natural Remedies appeared first on Dr. Axe.

Why Am I Always Tired? 11 Reasons (Plus Natural Remedies for Each)

Jillian Levy, CHHC — Tue, 07 Mar 2023 15:15:41 +0000

Do you ask yourself, “Why am I so tired, and why am I always tired?” Do you feel like no matter how much sleep you get, you’re still tired all the time?

Getting a good night’s sleep is important for having plenty of energy, but there’s more to the story than just sleeping well. If you’re always struggling to keep your energy up, things like your diet, hormonal balance, exercise routine, amount of mental stressors in your life and genetics are all relevant factors to consider.

All of these influence your hormone levels in one way or another, and many can make it difficult to sleep at night and deal with everyday sources of stress, leaving you exhausted. You can also feel tired after eating, and believe it or not, oversleeping can lead to fatigue as well.

Luckily, there are plenty of lifestyle tweaks that you can put into play in order to fight fatigue and reclaim your energy. If you are tired all the time, it is important to make sleep — high-quality sleep — a priority.

If you are reaching that eight-hour threshold and still feeling exhausted, your low energy level may be an indicator of an underlying problem. Let’s find out why you’re always tired.

Why Am I Always Tired? 11 Reasons

1. Thyroid Disease

Twenty million Americans suffer from thyroid disease, and 60 percent of these people are unaware of it, according to the American Thyroid Association. Thyroid disease is especially a threat for women and older adults.

Thyroid disease can cause a wide variety of symptoms, including:

fatigue
moodiness
muscle and joint pain
weight gain or loss
vision problems
poor work performance
changes in body temperature
changes in appetite

A thyroid disorder can show up in many different forms because the thyroid gland is considered a “master gland,” one that secretes hormones that in one way or another impact almost every bodily function. For example, the thyroid gland is responsible for regulating body temperature, heart rate, production of protein, and also helps control your metabolic rate and energy levels.

Thyroid Disease Causes:

How are thyroid disorders caused? There are believed to be four main contributing causes of thyroid disease, which may be the reason you feel like you’re always tired:

Hormonal imbalances caused by stress and diet
Food intolerances to things like gluten and dairy
Radiation and toxicity exposure
A nutrition deficiency in iodine or selenium

Natural Remedies for Thyroid Disease:

A thyroid disease may cause you to feel sluggish. Here are some of the ways you can help recover:

Go gluten- and mostly dairy-free (especially from A1 casein cows).
Avoid toxins and heavy metals like BPA (Bisphenol A) found in plastic bottles and aluminum cans.
Have your iodine and selenium levels checked, and then include more food sources of both or take supplements if need be.
Detox your body of heavy metals by using products like milk thistle, turmeric, chlorella and cilantro — plus consider having metal fillings removed from your teeth.
Consume adaptogen herbs and superfoods like maca powder, ashwagandha and tulsi.
Adjust your diet to have a lower carbohydrate intake, but include plenty of lean protein and healthy fat sources (especially foods like coconut oil, coconut milk, avocado, grass-fed beef, wild fish, chia, flaxseeds and hemp seeds).

2. Adrenal Fatigue or Chronic Fatigue Syndrome

Adrenal fatigue is believed to affect most adults worldwide at one point or another and is caused by a hormonal imbalance, similar to a how thyroid disease develops. Your adrenal glands are extremely important endocrine glands that release more than 50 different hormones, including the energy-regulating hormones cortiso l and adrenaline.

Chronic fatigue syndrome causes similar symptoms to adrenal fatigue and is believed to affect up to 2.5 million people in the U.S. each year. Women are four times as likely to have chronic fatigue syndrome, especially those in their 40s or 50s, which is the age group that’s most impacted.

Symptoms of chronic fatigue syndrome and adrenal fatigue syndrome are similar and include:

fatigue that doesn’t go away even after getting good sleep
difficulty falling and staying asleep through the night
muscle and joint pain
stiffness and tenderness
headaches
frequently getting sick, such as having a sore throat, cold or flu-like symptoms
weight gain
digestive problems, like constipation or cramps
mental fogginess
trouble concentrating and remembering things clearly

These key hormones increase and decrease according to the amount of stress put on your body. As a result, high stress levels and adrenal fatigue symptoms are closely tied — it’s also why feeling frantic, busy and high-strung equates to you feeling like you’re always tired!

Adrenal Fatigue Causes:

When you’re under a high amount of stress due to emotional, physical and mental circumstances — which is common in almost all adults in our busy modern society — your adrenals can suffer, and fatigue can set in. There are many potential causes of adrenal fatigue that make you feel completely wiped out, and they include:

stressful family events
environmental toxins and pollution
chronic stress due to finances or an unfavorable work situation
emotional trauma and abuse
lack of sleep
overexercising
drug and alcohol abuse
poor diet

Chronic Fatigue Syndrome Causes:

People with chronic fatigue syndrome usually have specific, measurable abnormalities that include:

hypothalamic activity
pituitary dysfunction
poor immunity, including a low count of natural “killer cells”
hormonal deficiencies that are sometimes overlooked in a standard blood tests
frequent infections
yeast overgrowth

Natural Remedies for Adrenal and Chronic Fatigue:

In order to regain your energy, what can you do to solve adrenal fatigue or chronic fatigue for good?

Change your diet by avoiding caffeine, excess sugar and carbohydrates, hydrogenated oils, and processed and packaged foods. Instead, fill up on hormone-balancing healthy fats, proteins and plenty of fresh vegetables.
Adaptogen herbs can also be extremely useful for helping with adrenal and chronic fatigue. Medical studies have shown that adaptogens — naturally occurring foods that help balance hormones and reduce the body’s stress response — can help improve cortisol levels, insulin sensitivity and result in better energy. Try adaptogens like ashwaganda, holy basil and maca root, in addition to nutrients like omega-3 fish oils, magnesium, vitamin B5, vitamin B12, vitamin C, vitamin D3 and zinc.
Limit stress by exercising regularly in a healthy way, getting plenty of sleep and practicing various relaxation techniques, like reading, journaling, praying and any other activities that work for you.

3. Sedentary Lifestyle

In today’s busy, always on work environments, it is common for many people to develop a sedentary lifestyle.

Sitting all day is very hard on your body and often causes soreness, pain in your neck, stiffness, back pain and chronic headaches — plus such an unenergetic lifestyle causes fatigue, making you feel like you’re always tired!

Your body was made to move, so when it doesn’t get regular activities, you can experience mood issues, sluggishness, tiredness and weight gain.

What Causes a Sedentary Lifestyle:

desk job
lack of movement
back problems
chronic pain
habitual sitting
lack of motivation

Regular exercise can help balance hormones, improve insulin resistance and help you get better sleep, all of which are important for fighting a lack of energy. Exercise does wonders for the body by releasing endorphins, boosting your stamina and lifting your mood. (Of course, it can also add more muscle tone to your body while burning unhealthy fat.)

One of the biggest perks of being more active? It helps many people regulate hormonal patterns that allows them to sleep better at night.

According to the Department of Exercise Science at the University of South Carolina, there is a uniquely potent effect of exercise on sleep. The researchers of a 2005 study concluded that “no other stimulus elicits greater depletion of energy stores, tissue breakdown, or elevation of body temperature, respectively. Exercise offers a potentially attractive alternative or adjuvant treatment for insomnia … Exercise could be a healthy, safe, inexpensive, and simple means of improving sleep.”

Even when you’re feeling tired, if you think that skipping your normal exercise routine is going to positively impact your energy, you might want to think again about blowing off the gym or that run you planned. Exercise can actually help wake you up! After all, the daytime was meant for us to be active and outdoors for at least 30 minutes a day … rather than chained to your desk or slaving away in the kitchen.

While it might feel difficult to get started when you’re always tired, long-term exercise will result in better hormonal balance and prolonged energy as you get more used to it.

One study conducted by the University of Georgia, for example, found that when adults who were initially sedentary began exercising lightly over the course of six weeks — just three days a week for about 20 minutes — they had more energy overall compared to when they first began.

How to Get Moving:

Try a standing desk or one that adjusts for standing and sitting.
Sit on a large exercise ball. It keeps your back straighter and engages your core without putting as much strain on your hips and legs.
Take “walk” breaks. Walk around your building, office area or parking lot for 15 minute blocks at a time.
Plan regular outdoor activities or exercise right before or after work. My favorite is a quick burst training workout first thing in the morning.
Take five-minute stretch breaks for every hour of work.

4. Depression

Depression is one of the most common mental disorders and energy zappers in the U.S., with an estimated 21 million adults ages 18 or older having at least one major depressive episode per year.

Depression Causes:

Depression is believed to be caused by such variables as:

high stress
unresolved emotional problems
neurotransmitter imbalances
hormonal imbalances
alcohol
nutrition deficiencies
lack of sunlight
toxicity from heavy metals
food allergies

Natural Remedies for Depression:

Two of the biggest and most difficult symptoms to deal with regarding depression are lack of energy and low motivation. Luckily, changes in your diet can really help alleviate depression. This is because foods can significantly affect mood via the actions of neurotransmitters in our brains.

Follow an anti-depression diet to start boosting your ability to produce “feel-good hormones”:

Drastically reduce your intake of processed and refined foods, fast foods, sugar-heavy foods, large amounts of simple carbohydrates, and caffeine and alcohol.
Replace these energy-busting foods with proteins, vegetables, healthy fats like omega-3 fatty acids and coconut foods, and other whole foods that make up a healing diet.
You can also try incorporating exercise, relaxation techniques and essential oils into your daily routine. Essential oils, for example, are an all-natural and cost-effective way to boost mood.
Try essential oils like rose, bergamot, lavender, roman chamomile and ylang ylang, which have been proven to help elevate mood for many people suffering from depression and anxiety.

5. Poor-Quality Sleep (Not Enough or Not Consistent)

Most adults need between seven to nine hours of sleep consistently, each and every night, to feel their best, according to the National Sleep Foundation.

Poor Sleep Causes:

poor diet
stress
staying up late
drinking alcohol
certain medications or supplements
mood or hormone imbalance
trauma or abuse
adrenal fatigue
pain and chronic pain
GERD/acid reflux/digestive disorders
normal family life — infants, children, etc.

There is such a range of reasons why we may not sleep long enough or well — and many more reasons than what’s listed here. However, it is important if you want long-term wellness for you and your family to actively pursue healthy sleeping habits.

“Sleep deprivation studies repeatedly show a negative impact on mood, cognitive performance, and motor function,” state researchers from the Department of Neurology at Emory University School of Medicine.

While it’s no surprise that you need to sleep in order to avoid feeling like you’re always tired, you may be surprised to hear how just a small amount of sleep deprivation over time can really add up and harm your health and mood.

A sleep clinic study done by the University of Pennsylvania School of Medicine found that chronic restriction of sleep periods (sleeping between four to six hours per night over a 14-day period) resulted in significant cumulative deficits in cognitive performance on all tasks.

The study concluded that “chronic restriction of sleep to six hours or less per night produced cognitive performance deficits equivalent to up to two nights of total sleep deprivation. It appears that even relatively moderate sleep restriction can seriously impair waking neuro-behavioral functions in healthy adults.”

It’s also worth finding out whether or not you suffer from sleep apnea, which is a disorder that causes poor sleep quality due to uncontrollable pauses in breathing, taking shallow breaths during sleep and suddenly waking up startled. During the night, someone with sleep apnea might repeatedly stop breathing up to 30 times every hour, often for very brief moments of time and without the person being aware of it at all.

In fact, a scary finding is that many people with sleep apnea think that they actually get good sleep!

To confirm whether or not you have sleep apnea, a sleep study test called the polysomnogram will need to be performed.

Meanwhile, you will know by now whether or not you suffer from narcolepsy, a chronic neurological disorder that makes it difficult for the brain to control sleep-wake cycles. This disorder adversely affects quality of life, as symptoms include extreme drowsiness and falling asleep unwillingly during an activity like work or school.

Natural Ways to Get to Sleep Fast:

Practice relaxation techniques that help you to unwind and fall asleep, such as journaling or reading.
Take an Epsom salt bath to soothe muscles and ease your mind.
Take magnesium supplements in the range of 300–400 milligrams, which promote relaxation and relieve muscle pain.
Use essential oils, such as lavender or frankincense.
Avoid sugary and carb-heavy meals before bed, which can give you a “sugar high,” keeping you up.
Limit caffeine to small amounts during the morning hours or at least cut yourself off after noon.
Turn off all electronics two hours or more before bed to avoid blue-light exposure, which can disturb melatonin levels and make it hard for your mind to become sleepy.

6. Anemia

Anemia is a condition where a person has a lower than normal level of red blood cells. Anemia is related to a low supply of oxygen reaching cells and tissues throughout the body.

Anemia symptoms include:

feeling like you’re always tired despite how much you sleep
weak bones and muscles
trouble exercising
being unable to concentrate

In extreme cases:

tiredness, fainting
shortness of breath
heart attack, angina
spleen dysfunction
digestive issues
skin yellowing

Causes of Anemia:

Anemia occurs when there’s a problem with red blood cells making hemoglobin, a protein that carries oxygen throughout the body, especially to the brain, where it’s much needed.
It’s connected to insufficient iron levels within the blood, in addition to low vitamin B12 and folate levels.
Anemia can also be caused by a loss of blood or a diet that’s too low in those essential nutrients and, thus, hinders the body’s ability to make enough hemoglobin.

Natural Remedies for Anemia:

Anemia symptoms can be greatly reduced by improving your diet and including plenty of foods that are rich in iron, vitamin B12 and folate. These include:

Liver (from beef, chicken, etc.) that’s extremely high in iron and B vitamins.
Blackstrap molasses, which a healthy natural sweetener high in iron.
Brewer’s yeast, or nutritional yeast, which is loaded with B vitamins and tastes something like cheese but is actually totally dairy-free.
Foods high in vitamin C that help with iron absorption, such as citrus fruits and cruciferous vegetables, like broccoli or cauliflower.
Green leafy vegetables that have a significant amount of iron and folate.

7. Leaky Gut Syndrome

Leaky gut syndrome is a condition in which your digestive tract becomes damaged and small holes begin to develop in your gut lining. Small particles that normally can’t pass through your gut wall begin seeping through into your bloodstream.

When someone has leaky gut syndrome, some of the things that can pass through the gut lining include proteins like gluten, bad bacteria and undigested foods particles.

Symptoms of leaky gut syndrome include:

feeling tired
digestive issues, like cramps, bloating or diarrhea
skin irritations and rashes
trouble concentrating and learning
muscle and joint pain
headaches
weight gain
changes in mood

Leaky Gut Syndrome Causes:

prescription medication
antibiotics
eating foods high in phytates and lectins — such as glutenous grains, nuts, seeds (not soaked or sprouted)
GMO foods
processed foods, added refined sugars, high fructose corn syrup
thyroid disease
autoimmune conditions

When it comes to your energy levels, leaky gut is problematic because it can result in a nutrient malabsorption that cuts short your body’s working supply of essential vitamins and minerals.

For example, B vitamins are crucial for energy production because they are responsible for turning the basic compounds found in the foods you eat — like glucose, amino acids and fatty acids — into useable “fuel” for the body. Iron and zinc levels (nutrients important for circulating oxygen throughout the body) may also become low due to leaky gut.

Natural Remedies for Leaky Gut Syndrome:

To effectively solve leaky gut syndrome, you need to adjust your diet and certain lifestyle factors, too:

The solution to treating leaky gut includes removing foods and factors that damage the gut (like gluten and sugar). Replace these with various healing foods such as fermented foods, bone broth, sprouted grains, seeds and nuts, healthy sources of protein, vegetables and lots of healthy fats.
Also consider taking gut-healing supplements like probiotics, L-glutamine, pancreatic enzymes and quercetin.
Make sure to fix any nutrient deficiencies by including plenty of whole foods in your diet that supply zinc, iron and B vitamins.

8. Dehydration

Dehydration occurs when there is an excessive loss of body fluids, especially of water and electrolytes — or not enough water taken in. When you start to feel thirsty, you body is already dehydrated.

Causes of Dehydration:

Excessive exercise without replenishing
drinking soda or other beverages instead
being outside in the hot sun for an hour or more
illness — vomiting, diarrhea, sweating
diabetes
prescription medications
menstrual cycle
IBS
stress
neglecting to drink water
higher altitudes

The most common cause of dehydration is simply not drinking enough water or substituting water intake with only soda or juice. This is a critical mistake, as not only does that spike your blood sugar, but also your cells cannot get enough water to function properly!

The major electrolytes in the body — sodium, potassium, chloride and bicarbonate — are ion compounds that literally help your body have energy via the force of electricity that keeps your organs and cells functioning. Some parts of the body that are more “electrically wired” and require a high amount of electrolytes and water include the brain, heart, nervous system and muscles.

Dehydration affects the actual viscosity (thickness) of your blood and the amount that your heart must beat every minute, as it tries to get oxygen to all your cells.

When you’re dehydrated, your heart sends oxygen and nutrients to your brain, muscles and organs at a slower pace. As a consequence, you begin to feel:

fatigued/exhaustion
lethargic
moody
like you have “brain fog”
weakness in muscles
unable to concentrate and perform tasks

According to researchers from the University of Barcelona’s School of Psychology, “being dehydrated by just 2 percent impairs performance in tasks that require attention, psychomotor and immediate memory skills.”

Natural Remedies for and Prevention of Dehydration:

Drink more water throughout the day, increase your intake of vegetables and fruits, and make sure you’re getting plenty of electrolytes in the form of whole foods. When it comes to fruits and vegetables, some of the best options to obtain electrolytes and to stay hydrated include:

Coconut water
Celery
Watermelon
Cantaloupe
Cucumber
Kiwi
Bell peppers
Citrus fruit
Carrots
Pineapple

To calculate the amount of water you need to drink daily to avoid dehydration, take your weight in pounds, and divide that number in half. In other words, if you weighs 160 pounds, you need to drink roughly 80 ounces per day — roughly 10 eight-ounce glasses of water — to stay fully hydrated.

This is only the amount of water if you do not exercise or do anything strenuous! If you work out or if you are active, then you ideally need to drink at least an extra eight ounces for every 30 minutes of exercise.

9. Emotional Stress

Can tiredness be psychological? Well, emotional stress can take a huge toll on your energy levels, especially when stress progresses to the point of an anxiety disorder or a sleep-related problem.

According to the Anxiety and Depression Association of America (ADAA), anxiety disorders are the most common mental illness in the U.S. The ADAA states, “Anxiety disorders are highly treatable, yet only 36.9% of those suffering receive treatment.”

Emotional Stress and/or Psychological Causes:

Anxiety disorders are caused by a complex set of risk factors, including:

genetics
brain chemistry
diet and lifestyle habits
It’s also very common for someone with anxiety to also have a form of depression and vice versa — therefore, energy levels can suffer even more.
poor gut health

Natural Remedies for Emotional Stress:

To combat emotional stress, you’ll want to focus on adjusting your diet (more on that below) and also:

get plenty of sleep and exercise
avoid stimulants, including those found in many processed foods
try using essential oils, adaptogen herbs, and taking supplements like magnesium and B vitamins that support your ability to cope with stress
probiotics
consider a healing diet to more thoroughly resolve the problem

10. Blood Sugar Imbalance

Most people have blood sugar imbalances that can be easily fixed, but they aren’t even aware that this is a major contributing factor to their health problems and lack of energy. Chances are if you’re always tired, your blood sugar has something to do with it.

Over time, imbalances in blood sugar can lead to serious diseases like type 2 diabetes.

Symptoms of a blood sugar imbalance include:

feeling fatigued/exhaustion
food cravings
headaches
moodiness
anxiety

Causes of Blood Sugar Imbalance:

poor diet (processed foods, added sugars and simple carbohydrates)
type I and II diabetes
pancreatic function
parasites
candida

Blood sugar levels become unbalanced when your diet is too high in various forms of sugar, which enter the bloodstream rapidly and can cause mood swings due to extreme elevations in blood glucose. Sugary foods, especially processed ones that contain tons of added sugar, put you on a “sugar high” followed by a “sugar crash.”

Natural Remedies for Blood Sugar Imbalances:

To get blood sugar levels back under control, you’ll need to really reduce, or even to completely eliminate, all sources of refined sugar from your diet. These include:

All sugary beverages — which are some of the worst culprits — like all soda, fruit juice, energy drinks, and sweetened coffee or tea beverages.
Packaged snacks, like all cookies, cakes, cereals and candy.
Even natural sweeteners like raw honey and maple syrup, which can still affect blood sugar levels.
Also consider cutting back or eliminating grains, especially gluten-containing grains like wheat products (including “whole wheat”). These contain large amounts of carbohydrates that are broken down into sugar within a few minutes of consumption. They can cause intestinal inflammation that affects hormones like cortisol and leptin, leaving you feeling weak and tired.
Conventional (nonorganic and pasteurized) cow’s milk and dairy products should also be eliminated. Stay away from dairy products that contain A1 casein, which is produced by conventional cows and found in most milk, yogurt and cheese that’s available in the grocery store. When buying dairy, only purchase raw and organic kinds from pasture-raised animals.

11. Poor Diet

You’ve probably noticed that almost all of the causes of you feeling like you’re always tired can be partially alleviated through changing your diet. That’s because your diet ultimately impacts your:

hormones
neurotransmitter function
sleep cycles
mood
outlook on life
motivation
and so much more

Causes of a Poor Diet Causing You To Be Tired:

habits
lifestyle
convenience
other influences
low-priority

One of the biggest risk factors for feeling tired all the time is being a “carboholic,” meaning someone who overeats grains, refined carbs and sugary foods. This same person also doesn’t acquire enough healthy fats, proteins, vegetables and essential nutrients that support ongoing energy.

How to Correct a Poor Diet:

Instead of hitting the dreaded 2 p.m. “post-lunch coma,” try changing your diet to incorporate more of these energy-promoting foods:

Foods high in B vitamins — B vitamins are abundant mostly in protein-rich foods. Try having plenty of sources, like grass-fed beef, wild-caught fish, cage-free organic eggs and poultry, and all kinds of green leafy vegetables.
Foods high in calcium, magnesium, selenium and zinc, which can all help you relieve stress and get better sleep — these include unpasteurized organic dairy products, avocados, wild-caught salmon, green vegetables, nuts and seeds.
Healthy sources of fats, including omega-3 fatty acids — wild-caught fish, seeds, coconut and olive oil, avocados, and nuts can help stabilize hormones and your mood, so you sleep through the night better and fight depression, stress, and thyroid (such as hypothyroidism) or adrenal disorders.

At the same time, try to limit or avoid the following …

High-sugar foods: Consuming too much sugar can negatively impact your energy by giving you blood “sugar highs” followed by “lows.”
Processed and refined flour: These “simple carbohydrate” foods act very similar to sugar in the body. They lead to fluctuations in blood sugar, mood swings, hormonal changes and food cravings.
Excessive caffeine: Too much caffeine can cause anxiety and hinder your ability to sleep well, even if you stop drinking it in the afternoon. Caffeine can remain in your system for up to six hours, so if you are going to have some, curb your intake by around noon each day.
Too much alcohol: Alcohol may help you to fall asleep, but it also interferes with REM sleep (rapid eye movement sleep), which is the deepest sleep state that’s needed to feel rested the following day. It can also increase anxiety and make it hard to manage stress.

The post Why Am I Always Tired? 11 Reasons (Plus Natural Remedies for Each) appeared first on Dr. Axe.

Anxiety Natural Remedies: 15 Ways to Relax & Find Calm

Dr. Josh Axe, DC, DNM, CN — Sun, 05 Mar 2023 22:40:39 +0000

Anxiety can be a disabling condition that’s accompanied by long-term stress and a decline in overall health. It contributes to many chronic diseases, even when treated with conventional medications. That’s why we need to use natural remedies for anxiety and other mood disorders that address the root of the problem instead of putting a Band-Aid on your anxiety symptoms.

In fact, anxiety can affect people of all ages, with a lifetime prevalence between 4.3 percent and 5.9 percent. In addition, 40 percent to 60 percent of people with anxiety experience signs of depression, which makes it an even more serious and difficult condition to treat properly.

Research shows that people with anxiety have difficulty successfully achieving short- or long-term remission, with remission rates remaining as low as 38 percent after five years.

The good news is that there are many natural remedies for anxiety that are safe and don’t cause adverse side effects like so many anti-anxiety medications. By eating a clean and well-balanced diet that contains important nutrients like B vitamins, magnesium and omega-3s, and using essential oils for anxiety, you may notice an immediate difference in your mood, energy levels and sleep patterns.

Plus, there are many supplements and lifestyle changes that serve as natural remedies for anxiety.

Causes and Risk Factors

Anxiety is a normal response to stress or a dangerous situation. It’s often referred to as the “fight or flight” response.

It’s also the most prevalent mental health condition. Anxiety becomes problematic when it is constant or in reaction to inappropriate circumstances, which over time can negatively affect your day-to-day life.

In fact, there are a number of anxiety disorders, including generalized anxiety disorder, obsessive compulsive disorder, social anxiety disorder and panic disorder.

Causes of anxiety include:

stress
traumatic life experiences
thyroid problems
dysfunctional serotonin
excessive alcohol
caffeine or sugar intake
hormone imbalance

In addition, research shows that risk factors for anxiety disorders include being female, experiencing stressful life events in childhood and adulthood, having a family history of mental health disorders, having limited economic resources, and being shy in childhood.

Signs and Symptoms

Although anxiety is characterized by excessive worrying and tension, other physical and psychological symptoms of anxiety include:

muscle tension
chest tightness
heart palpitations
high blood pressure
insomnia
digestive problems
panic attacks
irritability
difficulty concentrating
restlessness
sweating
anxiousness
inability to socialize

Conventional Treatment

Typically, anxiety is treated with a combination of psychotropic drugs and cognitive behavioral therapy. Pharmacologic interventions for anxiety include:

Serotonin-norepinephrine reuptake inhibitors (SNRIs): SNRIs are used to treat anxiety, depression, panic disorder, fibromyalgia and back pain. They work by blocking or delaying the reuptake of serotonin and norepinephrine, which helps improve your mood. Some SNRI brand names include Cymbalta, Pristiq, Effexor and Savella. Common side effects of these medications include dizziness, nausea, loss of appetite, sexual problems, constipation, weight loss, insomnia, headaches, dry mouth and agitation.
Selective serotonin reuptake inhibitors (SSRIs): SSRIs are used to correct low serotonin levels in the brain. SSRIs are used to treat anxiety disorders and depression. Some examples of commonly prescribed SSRIs include Lexapro, Prozac, Zoloft and Celexa. Possible side effects of these medications include drowsiness, nausea, diarrhea, headache, sexual problems, agitation, dizziness, dry mouth, insomnia and blurred vision. In fact, research shows that approximately 30 percent to 50 percent of patients on SSRIs experience these kind of mild side effects.
Benzodiazepines: Benzodiazepines are used to enhance the effect of GABA, a neurotransmitter that reduces the activity of neurons that cause anxiety. Benzodiazepine drugs are used to treat anxiety, insomnia, alcohol withdrawal, pack attacks and seizures (due to their anticonvulsant properties). The most popular types of benzodiazepines include Xanax, Valium, Librium and Tranxene. These medications come with side effects like dizziness, headaches, blurred vision, sweating, trouble sleeping, impaired coordination, confusion and an increased risk of falling in elderly patients.

The controversial botanical substance kratom is also sometimes used to alleviate anxiety and help with pain relief. Thankfully, there are natural remedies for anxiety to try as well.

Natural Remedies for Anxiety

Diet

1. Eat a Clean and Well-Balanced Diet

Several studies show that there is a connection between the diet choices and psychology, physiology and behavior. Dietary choices impact a person from the moment he or she is born to adult life.

Consuming too many or too little calories can increase anxiety symptoms and other psychological or emotional disorders. Also, poor diet can lead to many anxiety symptoms, including moodiness, fatigue and abnormal blood sugar levels that cause nervousness and the jitters.

A poor diet can also lead to weight gain, and this can impact your body image and bring on feelings of worthlessness and self-doubt.

Eating anti-inflammatory food s can be a natural remedy for anxiety because they are important for neurotransmitters synthesizing and balancing your mood and stress response. In addition, it’s also important to eat healthy fats, unrefined carbohydrates and lean protein.

To improve anxiety symptoms, make sure to add vitamin B foods, magnesium-rich foods, foods high in calcium and omega-3 foods to your diet too, including:

wild-caught fish (like salmon, mackerel, tuna, white fish and herring)
grass-fed beef
organic chicken
nutritional yeast
eggs
yogurt or kefir
leafy greens (like spinach, kale, chard and collard greens)
fresh vegetables (like celery, bok choy, broccoli, beets and artichokes)
fresh fruits (like blueberries, pineapple, banana and figs)
sea vegetables
healthy fats (like avocado, coconut oil and olive oil)
beans (such as black beans, adzuki beans, chickpeas and fava beans)
legumes (like lentils and peas)
nuts (such as walnuts, almonds and cashews)
seeds (including flaxseeds, chia seeds, hemp seeds and pumpkin seeds)
unrefined grains (like farro, quinoa and barley)

2. Avoid Sugary and Processed Foods

Research shows that consuming foods that have a high glycemic index can contribute to anxiety and depression. Sugar and refined carbohydrates can give you blood sugar highs and lows throughout the day, increasing anxiety, nervousness and fatigue.

These foods can cause mood swings and alter your energy levels, making it more difficult to get your anxiety symptoms under control. They also contribute to inflammation and alter your brain structure and neurotransmitter function.

To maintain normal blood sugar levels and improve your anxiety symptoms, stay away from refined foods, including baked goods (like pastries and cookies), sweetened beverages, fast foods, fried foods, processed meat and refined grains (which can be found in cereals and packaged breads).

One specific dietary option that covers many of these bases and may actually influence anxiety is the keto diet. Preliminary research in animals has found that following this high-fat, low-carb diet may result in a lowered risk for anxiety.

3. Limit Caffeine and Alcohol

Too much caffeine or alcohol can increase anxiety symptoms like moodiness, nervousness and the jitters. A study published by the British Journal of Psychiatry found that abstinence from alcohol is associated with a lower risk of anxiety. To reduce anxiety, avoid alcohol completely, or limit your alcohol intake to one to three drinks per week — but no more than two at a time.

Research also shows that consuming too much caffeine can induce anxiety symptoms, and people with panic disorder and social anxiety seem to be particularly sensitive to the effects of caffeine. Limit coffee or black tea to no more than one cup per day.

Supplements

4. Ashwagandha

Ashwagandha is an adaptogen herb that is often used as a natural remedy for anxiety because it helps stabilize the body’s response to stress. In a systematic review that assessed data on the effectiveness of ashwagandha as a treatment for anxiety, researchers found that most studies concluded with significant improvement in anxiety symptoms with ashwagandha therapy.

However, ashwagandha is not only a stress reliever. It also protects the brain from degeneration, and it works to improve anxiety symptoms by destroying free radicals that cause damage to the brain and body.

Research shows that ashwagandha helps improve focus, reduce fatigue and fight anxiety without the side effects of most anti-anxiety medications.

5. Kava Root

Research shows that kava root can be used to treat anxiety because it’s a nonaddictive and non-hypnotic anxiolytic. Kava is used to improve mood, ease anxiety and boost sociability. It works by stimulating dopamine receptors and inducing euphoria.

In fact, a randomized, controlled trial conducted in Australia found that kava can be considered a first-line therapy for generalized anxiety disorder, and it’s shown to be safe for people undergoing treatment. A meta-analysis reported by Cochrane that involved seven trials suggests that there are significant effects from kava treatment for anxiety with few side effects, which are all considered mild.

Take kava under the guidance of your health care provider, as it can interact with certain medications. Also, do not consume alcohol if you are using kava, and be aware of the most common side effects, including headache, drowsiness and diarrhea.

6. 5-HTP (5-hydroxytryptophan)

Supplementing with 5-HTP, which is synthesized from tryptophan (an essential amino acids that acts as a mood regulator), can help to treat a number of issues that are associated with anxiety, including trouble sleeping, moodiness and headaches. 5-HTP increases serotonin, which is a calming neurotransmitter that transmits signals between the nerve cells and alters brain functions that regulate your mood and sleep patterns.

Studies show that 5-HTP therapy is associated with a significant reduction in anxiety due to its calming effects. However, it’s important that you do not take 5-HTP with any prescription anti-anxiety or antidepressant medications.

7. GABA (Gamma aminobutyric acid)

GABA is an amino acid that is responsible for decreasing anxiety in the nervous system, and it also helps relax your muscles. It’s used for a number of conditions in addition to relieving anxiety, including reducing PMS, relieving insomnia, stabilizing blood pressure, treating ADHD, burning fat and relieving pain.

GABA is also an inhibitory neurotransmitter that can cause a sedative effect, helps regulate nerve cells and calms anxiety. Anti-anxiety drugs, like Xanax and Valium, work to increase the amount of GABA in the brain.

There are GABA supplements available in your local health food or vitamin store. Another option is to use valerian root, which naturally increases your brain’s GABA level and helps calm anxiety.

8. Magnesium

Magnesium plays many important roles in the body, and magnesium deficiency is one of the leading deficiencies in adults. If you’re struggling with anxiety, you may want to try taking a magnesium supplement.

Magnesium helps relax your muscles and calm the nervous system. Also, it’s vital for GABA function and regulating certain hormones that are crucial for calming the brain and promoting relaxation.

Magnesium is commonly used to combat anxiety, poor digestion, muscle spasms and trouble sleeping. Look for magnesium in citrate, chelate and chloride, which are forms that the body absorbs better.

However, be aware that too much magnesium can cause diarrhea, so be careful with the dose. Because of this, start with smaller amounts of magnesium, and work your way up to a dose that’s effective for you.

9. Vitamin B Complex

B vitamins help combat stress and stabilize your mood. Vitamin B6, in particular, serves as a natural remedy for anxiety because it works to boost mood, balance blood sugar levels and maintain a healthy nervous system. In fact, symptoms of a vitamin B6 deficiency include anxiety, irritability, depression, changes in mood, muscle pains and fatigue.

In addition, vitamin B12 is also important for fighting chronic stress, mood disorders and depression. It helps improve your concentration and energy levels and allows your nervous system to function properly. (20)

Essential Oils

10. Lavender Oil

Lavender oil has been shown to reduce anxiety and help relax the body. A multi-center, double-blind, randomized study conducted in Germany found that Silexan, an oral lavender oil capsule, was just as effective as benzodiazepine, anti-anxiety medication that usually induces sedation and had a high potential for drug abuse.

Research also shows that using lavender oil topically or inhaling lavender can help induce calmness and relieve symptoms of anxiety, like nervousness, headaches and muscle pain.

Put three drops of lavender oil in your palm, and rub it onto your neck, wrists and temples. You can also diffuse lavender oil at home or at work, inhale it directly from the bottle for immediate relief, and add five to 10 drops to warm bath water to fight anxiety naturally.

11. Roman Chamomile

Roman chamomile essential oil is used to calm nerves and reduce anxiety because of its mild sedative and relaxation-promoting properties. Inhaling it works as an emotional trigger because the fragrance travels directly to the brain to help fight anxiety symptoms.

A study published in Alternative Therapies in Health and Medicine found that when chamomile oil is taken orally, it causes a significant reduction of anxiety and depression symptoms when compared to a placebo.

Diffuse five drops of Roman chamomile oil at home or at work, inhale it directly from the bottle, or apply it topically to the neck, chest and wrists. Roman chamomile is also gentle enough for children to use as a natural remedy for anxiety.

Lifestyle

12. Physical Activity

Regular physical activity helps improve sleep quality, reduce inflammation, boost confidence, improve energy levels, and ease stress and tension. People with anxiety can benefit from exercises like yoga and tai chi because they promote relaxation and involve deep breathing techniques that help reduce stress and muscle tension.

A 2012 review published in Alternative Medicine Review found that of the 35 trials that addressed the effects of yoga on anxiety and stress, 25 of them noted a significant decrease in stress and anxiety symptoms as a result of practicing yoga.

In fact, yoga changes your brain by impacting your GABA levels and suppressing neural activity.

Besides yoga and tai chi, you can practice other exercises that help to calm the body. For example, running, walking or hiking outdoors, lifting weights, and even dancing can help combat stress.

13. Get Enough Rest

Researchers at the University of Berkeley found that a lack of sleep can amplify anticipatory anxiety by stimulating regions in the brain that are associated with emotional processing. This means sleep deprivation can contribute to common anxiety symptoms. These symptoms include excessive worrying, and by restoring proper sleep patterns, people with anxiety can reduce feelings of fear, worry and tension.

Aim to get seven to nine hours of sleep every night in order to reduce stress, balance your hormones, prevent moodiness and reduce fatigue. You can also diffuse lavender or Roman chamomile essential oil in your bedroom to help induce relaxation.

14. Meditate

A 2013 randomized, controlled trial published in the Journal of Clinical Psychiatry found that mindfulness meditation had a beneficial effect on anxiety symptoms and improved stress reactivity and coping mechanisms when faced with a stress challenge.

If you’re new to this, try guided meditation as one of your natural remedies for anxiety, which is available on YouTube and podcasts. It helps reduce your cortisol levels, improve your sleep quality, boost your productivity at home and at work, and treat your anxiety.

15. Find Support

In your effort to overcome anxiety, finding support from your family, friends, community and professional therapists can be extremely helpful. For example, cognitive behavioral therapy is a type of psychotherapy that focuses on a person’s underlying thoughts in determining how that person acts and feels. Therapists help change your thought patterns and reactions so you can better handle stressful situations.

If your anxiety affects your quality of life, consider joining a local support group or connecting with other people who are dealing with anxiety. Together, you can use these natural remedies for anxiety with members of your community and work through tough situations with their support.

Precautions

If you choose to use any of these natural remedies for anxiety, do so under the guidance of your health care provider. Also, make sure that he or she knows what other medications you are taking in order to avoid dangerous interactions.

For example, some of these natural remedies, including kava root, 5-HTP and GABA, do interact with commonly prescribed anti-anxiety and anti-depression medications. Do not use these supplements or herbs along with prescribed drugs.

Conclusion

Anxiety is a normal response to stress or a dangerous situation. However — referred to as the “fight or flight” response — it’s the most prevalent mental health condition.
Research shows that people with anxiety cannot always successfully achieve short- or long-term remission, with remission rates remaining as low as 38 percent after five years.
Conventional treatments for anxiety include a combination of psychotropic drugs and cognitive behavioral therapy, though there are natural remedies for anxiety too.
Natural remedies for anxiety offer alternative therapies that don’t cause adverse side effects and have been proven effective. These natural remedies for anxiety include supplements like magnesium, GABA and vitamin B complex; herbs like kava root; essential oils; and dietary and lifestyle changes.
Try these natural remedies for anxiety if you suffer from this condition.

The post Anxiety Natural Remedies: 15 Ways to Relax & Find Calm appeared first on Dr. Axe.

Is a Colon Cleanse Actually Beneficial? What You Must Know …

Jillian Levy, CHHC — Fri, 03 Mar 2023 16:00:05 +0000

The colon cleanse has been used throughout history to improve the body’s natural detoxification processes, restore digestive health and improve someone’s overall quality of life. In fact, the use of water to cleanse tissue throughout the colon, called “colon lavage,” has been practiced since as early as 1500 B.C. in ancient Egypt.

What’s the purpose of cleansing your colon? To flush out built-up waste stored by rehydrating old stool that’s become impacted. Most colon cleanses use water to infiltrate hardened stool and loosen it up so it can be passed more easily.

The ultimate goal of a colon cleanse — whether it’s a type of enema or a colonic — is really to help the digestive organs do their job in the best way possible, managing things that get in the way and interfere with normal bowel functions. Colon cleanses aren’t necessarily needed by every person, but some people can really benefit from eliminating waste, bacterial matter and toxic poop that’s stored in their bodies.

How do you know if you could benefit from a colon cleanse? Keep reading.

Why Do a Colon Cleanse?

The colon is home to billions of microflora (bacteria) that actually make up approximately 70 percent of the dry weight of feces. Besides forming stool, the various beneficial bacterial organisms living within the colon and digestive tract are important for proper nutrient absorption, maintaining pH balance, controlling hunger and counteracting potentially dangerous bacteria. This is why a well-functioning colon is so important for overall well-being.

Are colon cleanses really necessary? While the digestive system has its own processes for removing waste, many people struggle with having regular, complete bowel movements due to various reasons like poor gut health, allergies, consumption of pesticide chemicals and inflammation within the digestive system.

Irritable bowel syndrome is estimated to affect about 15 percent to 20 percent of the adult population worldwide, while chronic constipation is one of the most common gastrointestinal problems in the world, with around 4 million Americans with frequent constipation according to Johns Hopkins. These problems are especially common among people with poor diets, women during pregnancy, older adults, people recovering from surgery and those taking medications.

If you’re not having at least one bowel movement every day, this makes you a good candidate for a colon cleanse. It’s well-known that a variety of health problems stem from poor digestive health — for example, stomach pains, abdominal cramps, chronic fatigue, constipation, low energy, headaches and allergic reactions can all be traced back partially to problems with waste elimination.

An impacted bowel can easily cause sluggishness, irritation, irritability, low energy, brain fog and changes in someone’s appetite. That’s because unreleased food and waste particles can cause mucus and bacteria to ferment and form in the colon, which might result in “toxins” being released back into the bloodstream when they’re circulated. Failing to have regular bowel movements also poses the risk for problems absorbing nutrients properly, which can lead to low energy and other complications.

How Colon Cleanses Work

The colon is the longest part of the large intestine, which is attached to the small intestine at one end and the anus at the other. The role of the colon is to eliminate stool from the body that’s made up of a combination of bacteria, water, unused nutrients, unneeded electrolytes and digested food.

There are many different methods for performing a colon cleanse, which sometimes go under the names colonic, colonic irrigation, colon therapy or colonic hydrotherapy. You can also effectively flush the colon doing something like a juice cleanse (such as a homemade colon cleanse), salt water flush or performing an enema. Colon cleanses are split into two main categories: one type requires that a professional perform the cleanse, while the other involves using a solution or supplement at home.

One of the most common reasons someone would have a colonic done by a professional is because he or she is preparing for surgery or a medical procedure (such as colonoscopy) that requires the colon to be completely clear from accumulated waste. On the other hand, cleansing is commonly done at home using an enema, laxatives or herbal supplements (like senna or cascara sagrada) to relieve constipation, stomach bloating and other digestive symptoms.

Many colon cleanses work by inserting a tube into the rectum followed by large amounts of water, which makes its way through the colon. The water carries out any matter that might be dry and lodged in place. The exact amount of water or other type of liquid that’s used depends on the specific type of colon-cleansing method. Colonics, for example, can use up to 16 gallons (about 60 liters) of water at one time.

Benefits

While there’s plenty of anecdotal evidence, considering colon cleanses have been done since Ancient Greek times, according to the American Journal of Gastroenterology, there haven’t been many well-controlled studies done in humans to prove the benefits of a cleanse.

That being said, millions of people over the years have found relief from doing colon cleanses, and when done safely and correctly, they shouldn’t pose many risks. For people who haven’t found lasting relief from things like laxatives or prescriptions, a colon cleanse can finally help bring about regular bowel movements and decrease symptoms.

Studies show that bowel movements are important for removing bacteria, heavy metals or eliminating excess fatty acids from the body. A colon cleanse can also impact the nervous system positively, which is why it might help symptoms like anxiety and fatigue.

That’s right — your poop can affect your mood. That’s because nerves in the bowel communicate to the brain and affect chemical signals sent via the entire central nervous system throughout the body. A well-functioning colon, therefore, may be important for hormonal balance, appetite control, sleep and mental processing.

Meanwhile, some medical providers discourage so-called colonics, colonic irrigations or colonic hydrotherapy, claiming that it poses few benefits but only potential danger.

How Different Colon Cleanses Compare

Colon cleanses and colonics can take anywhere from 20–90 minutes, depending on which kind you decide to try. Some people react more quickly and experience better results than others, but keep in mind that colon cleanses might become more effective and easier the more often you do them. At first, it might seem difficult to insert much liquid and hold it in, but you might find colon cleanses become more beneficial as you learn how to do them properly with practice.

To understand the different options you have in regard to various colon cleanses, it helps to have some background of how different types work and affect your digestive system. First off, keep in mind that water isn’t the only substance used during colon cleansing. Various saline formulas, herbs or acidic solutions are also used to flush waste.

Here’s the basics of how popular colon cleanse techniques work:

Colonics

Colonics have been performed for over 100 years and are done by hygienists or colon hydrotherapists. These treatments are sometimes called “colon irrigation” and are normally done at a treatment center outside the home.
Colonics use a high quantity of water to flush the colon. They usually require the most water of all colon cleanses — for example, about the same amount you’d use if you performed 12 enemas.
Of all colon cleanses, they’re thought to be one of the most productive and thorough, since they target the entire colon. The drawback is that they’re performed by a professional outside the home and take about one to two hours in total for each session. This can become costly since each session can cost $50 or more.
There are several types of colonics available, including those that use gravity and pressurized machines. A gravity colonic is the most basic and uses water that enters the colon by force of gravity, as opposed to a machine. Gravity colonics are done by controlling the in and out flow of water into the rectum while massaging the abdomen to help break up stool and encourage the muscles to relax and release.
During a colonic you lay flat on a table and the professional inserts a lubricated, small speculum into your colon, which is attached to two tubes that control the release of water in and out. Often you will be left alone, given the option to help control the release of the liquid yourself. You might also be able to view what’s coming out if you’d like to. After the colonic is over, you can use the bathroom until you’re comfortable.
Pressurized colonics are different than gravity-controlled ones because the flow is controlled by a machine, which makes them a bit less gentle.

Colonics vs. Enemas

Compared to colonics, which are done at a clinic and the under supervision of a professional, enemas can be performed at home in private. This makes enemas an attractive option for people who aren’t very comfortable with the idea of visiting a specialist for this matter. They’re also inexpensive, and kits can be bought at any drug store.
Enemas work by cleansing the colon with liquid (usually water), which helps flush out accumulated waste. Compared to colonics, they’re usually milder and target a specific region of the colon (the left side, or descending colon) as opposed to the whole colon.
It’s easiest and most common to perform an enema with water, but you can also do one using a saline solution, apple cider vinegar, hydrogen peroxide or even coffee, believe it or not.
To perform an enema, you insert the pointed tip into your own colon, control the release of liquid, and then lay down and wait until you have the urge to use the bathroom, which might happen several times over the course of one to two hours.

Hydrotherapy

Hydrotherapy is the term for “the use of water to treat a disease or to maintain health.” The idea behind hydrotherapy is that water itself has healing abilities, and when combined with other substances like coffee or salt, it also supplies essential nutrients like various antioxidants or trace minerals.
The use of water in hydrotherapy to cleanse the colon is basically the same as an enema or colonic. The water helps expel waste, can relieve constipation, improve energy levels, treat dehydration and sometimes provide important minerals safely.

Are Colon Cleanses Safe?

If you’re pregnant, have active hemorrhoids, suffer from kidney disease or are dehydrated, it’s possible for colon cleansing to cause side effects like weakness or dizziness, cramping, bloated stomach, nausea, and vomiting.

When a cleanse is done too often, it can lead to an electrolyte imbalance or make the rectum susceptible to tears and bleeding. It’s also crucial to use sanitary equipment in order to reduce the risk for bacteria transfer and a possible infection.

Always get your healthcare professional’s opinion if you have a form of IBS such as Crohn’s disease, diverticulitis or ulcerative colitis.

It’s also a good idea to take a probiotic supplement after a colon cleanse to help repopulate the gut with healthy bacteria. Additionally, make sure to drink plenty of water and consume foods that supply electrolytes, like vegetables and fruit. This helps prevent kidney, liver or heart problems, which can develop when you fall short in water, salt or electrolytes like magnesium or potassium, for example.

When it comes to using laxatives or herbs for cleansing colon, some are safer than others. Try natural laxatives such as herbal supplements like aloe vera, collagen protein, magnesium, psyllium husk and triphala. These tend to be gentler than over-the-counter laxatives, nourish the digestive tract and help produce regular bowel movements.

Always monitor your reactions and check for signs of dehydration, like muscle weakness, dizziness or excessive thirst, even when using natural supplements.

How to Do a Colon Cleanse the Right Way

First and foremost, bear in mind that the single best way to detox and cleanse the colon is by removing harmful substances in your diet and eating nutrient-dense, real foods. Packaged foods, fast foods, processed snacks and artificial ingredients (high fructose syrups, hydrogenated oils, dangerous food dyes, fake seasonings, MSG or preservatives) all make it harder for the digestive system to work properly and raise inflammation in the colon.

The kinds of foods you want to eat for optimal colon health include:

fermented foods that contain probiotics (yogurt, cultured veggies like kimchi or sauerkraut, kefir, kombucha)
high-fiber foods like seeds, leafy greens and other fresh veggies
fresh fruit (especially berries, or apples and pears, which contain pectin fiber)
bone broth
healthy fats like coconut or extra virgin olive oil, plus avocados (very high in electrolytes and fiber)
veggie-based soups, smoothies and salads are high in fiber and water, plus easy to digest

If having a colonic done:

Colonics should always be done under the supervision of a qualified professional who’s licensed and trained. It’s important to follow directions and instructions carefully and to ensure all equipment is completely sanitary. Colonics aren’t usually recommended for pregnant women or children or people with kidney problems or bad hemorrhoids.

What can you expect when getting a colonic? This type of colon cleanse shouldn’t cause pain or feel overly uncomfortable because the practitioner will likely use a lubricant to help insert the device into the rectum. Likely, you’ll feel some pressure during the process and need several hours to feel back to normal once it’s done.

If using an enema:

To perform an enema (whether it’s a coffee enema, one with apple cider vinegar or another formula) you need to first purchase a kit, which comes with an insert of some kind and a bag or bucket to hold the liquid. The part that you insert into your rectum is attached to a clamp that controls the release of whichever kind of liquid you use from the bag or bucket. If you’re willing to spend more money, you’ll get a better quality product that has a clasp, which is more capable of stopping and controlling the release of the liquid.

If you plan to perform enemas somewhat regularly, you can purchase a reusable kit instead of a one-time bottle. Some find that buying an enema kit that includes a bucket is a bit easier to use, since a bag requires that you hang it from somewhere elevated, such as a towel rack in your bathroom. Many people find that buckets are also easier to clean than bags, although kits with buckets can cost a bit more (anywhere from $10–$60 depending on the kind).

Stainless steel buckets are preferred by many over plastic buckets or bags since they’re sanitary and can be reused, but a bag is a good, inexpensive option if you plan to throw it away after performing the enema or if you’re traveling.

Once you have your materials sanitized, gathered and you’re prepared, follow this step-by-step guide to perform a homemade enema at home safely:

Prepare your liquid, whether it’s coffee, a premade solution or filtered water. Filtered water is highly recommended by most experts and might offer fewer risks than tap water (which contain traces of minerals or chemicals). If you’re using a warm liquid like coffee, let the mixture cool down to a little warmer than room temperature.
Choose a location that’s comfortable where you can lie down for about 15 minutes. The bathroom is a popular choice since it’s easiest to be close to a toilet. Keep extra towels and cleaning products on hand to clean up if need be.
Take your enema kit and place the bucket or bag at least one meter above you and the ground so it has the force of gravity to push out the liquid. Pour your liquid into the enema bag or bucket, and hold the tube and nozzle shut.
Locate the lever on the tube and nozzle that helps you stop and start the flow of the enema. Use a lubricant such as coconut oil to coat the tip of the enema nozzle, and then lay down on your right side in fetal position and insert the nozzle into your rectum. Try to insert it about one inch inside.
Use the valve that helps you start the flow of the liquid, slowly releasing the liquid into your rectum through the nozzle. Sit however you are most comfortable for about 15–30 minutes, holding it in until you’re ready to use the bathroom.

Final Thoughts

The ultimate goal of a colon cleanse — whether it’s a type of enema or a colonic — is really to help the digestive organs do their job in the best way possible, managing things that get in the way and interfere with normal bowel functions.
If you’re not having at least one bowel movement every day, this makes you a good candidate for a colon cleanse. It’s well-known that a variety of health problems stem from poor digestive health — for example, stomach pains, abdominal cramps, fatigue, constipation, low energy, headaches and allergic reactions can all be traced back partially to problems with waste elimination.
There are many different methods for performing a colon cleanse, which sometimes go under the names colonic, colonic irrigation, colon therapy or colonic hydrotherapy. You can also effectively flush the colon do something like a juice fast, salt water flush or performing an enema. Colon cleanses are split into two main categories: one type requires that a professional perform the cleanse, while the other involves using a solution or supplement at home.
Colonics are thought to be one of the most productive and thorough colon cleanses, since they target the entire colon.
Enemas work by cleansing the colon with liquid (usually water), which helps flush out accumulated waste. Compared to colonics, they’re usually milder and target a specific region of the colon (the left side, or descending colon) as opposed to the whole colon.
The idea behind hydrotherapy is that water itself has healing abilities, and when combined with other substances like coffee or salt, it also supplies essential nutrients like various antioxidants or trace minerals.

The post Is a Colon Cleanse Actually Beneficial? What You Must Know … appeared first on Dr. Axe.

Migraine Relief: 10 Home Remedies for Common Symptoms

Jillian Levy, CHHC — Thu, 02 Mar 2023 17:20:04 +0000

Have you ever had a migraine headache? If you have, you know how painful one can be, and if you haven’t, chances are someone you know has. Given how debilitating migraine symptoms can be, anyone affected wants to know how to get rid of a migraine.

Studied indicate that migraines affect more than 10 percent of people worldwide. They occur most commonly among people aged 20 to 50 years, and they are about three times more common in women than in men. In a large U.S. survey, 17.1% of women versus 5.6% of men reported having migraine symptoms.

For many people, migraines start in their teenage years and continue throughout their 20s and 30s. Roughly 10 percent of teenagers experience frequent migraines, especially during puberty due to hormonal changes. “Chronic migraines,” meaning those that cause attacks on more than 15 days per months, affect about 2 percent of the total population and peak in adults between their 30s and 40s.

Although migraine headaches do tend to run in families and have a genetic component, certain lifestyle choices can greatly impact how often and severely someone suffers from attacks. Migraines — and also other common types of tension headaches that affect up to 90 percent of people from time to time — don’t need to become just a “normal” part of life. And even if you’ve had headaches for years, it’s not too late to change things.

Looking for migraine relief? Natural remedies for headaches and migraines include adjusting your diet to avoid trigger foods, preventing nutrient deficiencies and learning to manage stress more effectively.

What Is a Migraine?

A migraine is a type of headache that causes pains that are moderate to severe. Unlike tension headaches, which usually affect the entire head or neck, migraine pain is unique because it tends to occur on only one side of the head (although it can also affect both).

In the past, experts believed that migraine headaches were different than tension headaches and had separate causes. However, today it’s widely accepted that headaches actually fall on a continuum — with some people only experiencing mild pain occasionally and others having severe migraine symptoms often.

All types of headaches are now believed to have similar underlying causes, including high levels of inflammation, increased stress and changes in neurotransmitter levels, such as serotonin. Migraines tend to peak during someone’s 30s, become worse during stressful or transition periods of life, and run in families.

Unfortunately, migraines can take a serious toll on someone’s quality of life, causing anxiety over future attacks and contributing to missed days at work. Many migraine patients report that at least several times per year they aren’t able to attend work or school due to having trouble concentrating and can’t speak or operate normally following an attack for hours.

Symptoms

Doctors and researchers break down migraine symptoms into four stages: prodrome, aura, headache and postdrome. These describe the transition from the first sign of pain and migraine symptoms through the most intense period of pain and then into the stage when pain declines but still lingers.

The most common migraine symptoms include:

Intense or severe pounding pain on one or both sides of the head — most people have migraine pain on only side of the head at a time, which is a symptom that makes migraines different from tension or cluster headaches
Nausea, loss of appetite or an upset stomach (sometimes even vomiting)
Increased sensitivity to sound and light
Irritability
Disturbed or blurred vision, seeing flashing lights, or seeing unusual shapes and lines (especially while an attack is just starting)
Dizziness and shakiness
Numbness or weakness in the facial or neck muscles
Increased thirst
Inability to concentrate, speak normally or hold a conversation

Prior to a “migraine attack,” some people have a feeling that a migraine is coming because they start to feel a bit “off” (sensations that experts refer to as “auras” or visual disturbances). Their vision might start to become impaired, their stomaches might start hurting, and then their heads begin to pulsate or throb. Usually within about 30–60 minutes of noticing the first migraine symptoms, a full-blown migraine takes place.

How often do migraines occur on average? Most people have occasional migraines about once or twice a month, but others can have them every week or even for several days in a row at times. The average migraine headache lasts for about four hours all the way up to about three days.

Once the worst stage of pain is over, some feel lingering migraine symptoms for about 24 hours (called the prodrome stage). During this stage, it’s possible to experience ongoing confusion, feel very tired, or struggle with moodiness and mild sensitivity for about one to two days.

It’s also possible to suffer from anxiety related to having migraine headaches. Some people report dealing with fears of having attacks in the future, worries about the consequences of attacks, depression over lost time at work or with family, and other psychological problems related to reduced enjoyment of life. Studies show that this seems to be especially true among women with migraines.

Unfortunately, these negative feelings associated with migraine pain might lead to a vicious cycle, where someone’s stress over the condition actually causes that person to take part in unhelpful behaviors, have worsened symptoms and avoid stress-reducing activities that he or she would normally enjoy.

Causes

Migraine headaches are caused by abnormal neurological events that are related to changes in blood flow, nerve signaling and muscle functions. Migraine symptoms are usually triggered by a number of different factors, including:

Increased inflammation that affects normal blood flow, and the blood vessels, reaching the brain
Changes in nerve signals and neurotransmitter levels that cause pain. This includes low serotonin levels and changes in the trigeminal nerve, which releases substances called neuropeptides
Stress (including feeling overly anxious, busy or rushed, and nervous)
Hormonal changes, sometimes affected by a poor diet or another health condition
Dysfunction in the brain stem due to injury or past illnesses
A lack of sleep
Reactions to medications (including those that affect nerves, hormones and blood pressure)
Possibly a genetic susceptibility — some research shows that a high percentage of people (70 percent to 90 percent) with migraines have family members that also suffer from intense headaches.

Risk Factors

Some experts now believe that people with migraine symptoms have overly sensitive central nervous systems that respond strongly to “triggers” in their environment. Research shows that several things that can trigger headaches in some people, or make a headache even worse, include changes in physical activity, getting poor sleep and being under a lot of emotional stress.

Risk factors and triggers for migraine symptoms include:

Being a woman, especially if young or middle-aged. Migraines are more common in women than in men.
Going through hormonal changes, such as during puberty or prior to a woman’s period. Surveys show that young women often have their first migraines once they start having their menstrual cycles.
Eating a low-nutrient diet and skipping meals (which causes changes in blood sugar levels).
Being in a highly stressful situation, whether physically or mentally. Stress affects blood flow and can contribute to expansion/contraction of blood vessels that reach the head. Anxiety can cause pain by raising inflammation and affecting hormone levels.
Exposure to loud noises.
Overworking the eyes or exposure to glare from the sun and other light-producing stimuli (such as staring into a computer screen for many hours of the day, which can cause eye strain in addition to headaches).
Consuming certain foods or drinks that contribute to inflammation or sensitivity (examples include wine, artificial additives in packaged foods and caffeine).
Caffeine, alcohol or drug withdrawal.
Dehydration.
Weather changes, such as humid temperatures and increased pressure.
Pregnancy. Some women report that migraine attacks start during pregnancy, come and go depending on the trimester, and often return during the postpartum period.

Every person is unique when it comes to migraine triggers. Experts believe that people with migraine symptoms likely have overly sensitive central nervous systems that respond strongly to triggers in their environments. It might help to keep a journal or log of your migraine symptoms so you can draw conclusions about what your personal triggers might be.

Do certain foods make your migraines worse or better?
Do you have an attack following exposure to loud noises?
Might you be overworking your eyes through exposure to glare from the sun and other artificial light-producing stimuli (such computer screens which are tied to headaches)?
Does caffeine, alcohol or drug withdrawal play a role in your migraines?
Do you feel better when you sleep in different positions? For example, does sleeping on your back or side help reduce attacks?
Are symptoms worse when you haven’t slept seven to nine hours per night?
Is dehydration involved in your headaches?
Do you notice worsened symptoms following weather changes, such as humid temperatures and increased pressure?

Conventional Treatment

Studies suggest that natural, non-drug strategies can play an important role in managing migraines and also preventing complications. However, migraine symptoms are commonly managed with medications that might work immediately to help reduce pain and inflammation but aren’t dependable long-term.

Drugs used to control migraines include:

Triptan medications (drugs used almost exclusively for migraines)
Painkillers, including ibuprofen and NSAIDs (non-steroidal anti-inflammatory drugs)
Anti-nausea medications
Anti-anxiety or antidepressant medications, including beta-blockers (used to alter neurotransmitter levels)
Calcium-channel blockers
In some cases, anti-seizure medications to control nerve signals
Sometimes sleep medications if sleep is impaired due to pain

Are these medications always necessary, safe and effective? No, not always. Research shows that holistic, non-drug strategies can also play an important role in managing pain and preventing headaches. The best part is that improving your diet and lifestyle habits also benefits your health in many other ways and doesn’t pose the same risks that drugs do.

Home Remedies

There are many options for how to get rid of a migraine, and different things work for different people. Try the following ways for migraine relief.

1. Foods that are Good for Migraines

Foods that can help prevent or relieve migraines include the following:

Omega-3 Foods: Nuts, seeds and wild-caught fish, such as salmon or sardines, help control blood flow and lower inflammation.
Organic, Fresh Fruits and Vegetables: These foods are high in magnesium and other key electrolytes, which are especially important for controlling blood flow and muscular functions, along with preventing an electrolyte imbalance. They also provide antioxidants that help decrease inflammation, counteract effects of toxin exposure and balance hormones.
Foods High in Magnesium: Some of the best sources include spinach, swiss chard, pumpkin seeds, yogurt, kefir, almonds, black beans, avocado, figs, dates, bananas and sweet potatoes.
Clean, Lean Protein Foods: These include grass-fed beef and poultry, wild-caught fish, beans and legumes.
Vitamin B Foods: Some research suggests that people with migraines could benefit from consuming more B vitamins, especially vitamin B2 (riboflavin). Sources of riboflavin include organ meats and other meat, certain dairy products, vegetables like green leafy veggies, beans and legumes, and nuts and seeds.

2. Foods to Avoid that Make Migraines Worse

Some researchers believe that up to 40 percent of migraines could be avoided if people improved their diets and avoided triggers. A poor diet, high in things like processed grains and sodium, is one of the biggest triggers for migraine symptoms. Foods that may make migraine headache pain worse include:

Added sugar
Refined grain products
Conventional dairy products
Aged cheeses
Pickled or cured fish
Breads or pastries made with gluten and yeast
Red wine and other types of alcohol (especially when consumed in large amounts)
Chocolate (contains a chemical called phenylethylamine that sometimes causes blood flow changes that trigger headaches)
Caffeinated drinks (for some people, about one cup of coffee or tea daily can help headaches, but withdrawal or drinking more are usually problematic)
Eggs (especially if someone has an unknown allergy)
Artificial food additives and artificial sweeteners, including aspartame
Flavor enhancers and preservatives in packaged foods, including MSG
High amounts of sodium, especially when coupled with low intake of other electrolytes
Very cold foods
Nitrates found in processed meats like hot dogs, cold cuts, salami, bacon and ham
Fried foods and fast foods, especially those made with MSG (such as Chinese food)
For some people, certain types of beans and legumes (including lima beans and snow peas, which contain natural amine chemicals)

Other dietary tips for how to get rid of a migraine include avoiding extreme dieting or skipping meals, preventing dehydration, avoiding drinking too much caffeine throughout the day, and maintaining normal blood sugar levels by eating something balanced every few hours (especially if you’re diabetic).

3. Supplements for Migraines and Headaches

If you suffer from migraines or other types of headaches often, you may benefit from taking the following supplements:

Omega-3 fish oils: Some studies have found that omega-3 supplements can help decrease severity and frequency and migraines.
Magnesium: Studies indicate that insufficient magnesium can cause migraines.
Vitamin B2: Studies show that B2 or riboflavin appears to help alleviate migraine symptoms.
5-HTP: An amino acid that can help improve serotonin levels and lower frequency and severity of pain. One study found that supplementing with 5-HTP daily for six months alleviated migraines in 71 percent of participants.
Feverfew: This herb’s pain-easing effect is said to come from a biochemical called parthenolides, which combat the widening of blood vessels that occurs in migraines. A systematic review completed by the School of Postgraduate Medicine and Health Science in the U.K. compared the results of six studies. Researchers found that feverfew is effective in the prevention of migraine headaches and doesn’t pose any major safely concerns.
Kudzu extract: An herbal treatment with over 70 phytochemicals or phytonutrients, one study showed that it potentially can provide migraine relief.
Melatonin: A 2019 study indicated that it shows potential as an alternative treatment.
Capsaicin cream: Using topical capsaicin may alleviate migraine symptoms for some patients a study demonstrated.

4. Essential Oils for Treating Headache Pain

Essential oils have a variety of uses, and you can add essential oils to the list for how to get rid of a migraine. They’re natural painkillers, help lower stress or anxiety, reduce inflammation, improve blood flow, help balance hormones, and lower muscular tension.

Essential oils can be applied to the painful side of the head, neck and elsewhere to soothe muscular tension and stress. You can also numb any pain directly by applying several drops of an oil to a heated towel (or simply use a heating pad or ice pack applied to the head and neck for about 15 minutes at a time).

Essential oils for headaches include:

Peppermint: Reduces pain and inflammation. Works by having a natural cooling effect on the skin, inhibiting muscle contractions and stimulating blood flow around the head when applied topically.
Lavender: Soothes stress and anxiety. Can improve sleep quality, decrease muscular tension, and has natural antidepressant and sedative qualities.
Eucalyptus: Improves blood flow, is uplifting, helps cleanse the body of toxins and harmful substances, and reduces high blood pressure and pain.
Frankincense: Lowers inflammation and has numerous benefits for improving overall immune function, anxiety and hormonal balance.
Rosemary: Reduces pain through regulating blood flow, helps decrease withdrawal symptoms of caffeine or medications, aids digestion, and soothes an upset stomach.

5. Reduce Stress

Research shows that several things that can trigger migraines or make headache pains even worse include physical stress placed on the body (such as overtraining or suddenly increasing physical activity too much), getting poor sleep and being under a lot of emotional stress.

Being in a highly stressful situation, whether physically or mentally, affects blood flow and can contribute to expansion/contraction of blood vessels that reach the head. Try natural stress relievers to help reduce stress.

6. Try Mind-Body Practices

Biofeedback therapy, meditation, deep breathing, guided imagery, massage therapy and other relaxation techniques that link the body and mind are beneficial for any sort of headache pains. These can help reduce muscular tension, improve blood flow, control blood pressure and manage the body’s “fight or flight” stress response.

Use these practices to scan your body and check yourself for signs of clenched muscles, including in your neck, jaw or shoulders.

7. Get Enough Sleep

A lack of sleep and anxiety are capable of triggering migraines by raising inflammation and affecting hormone levels. Aim for seven to nine hours of sleep per night, but be careful not to overdo it since research shows that sleeping too much might make migraines worse, especially if you don’t stick to a usual sleep/wake schedule.

8. Balance Hormones

Research suggests that one risk factor for migraine attacks is going through hormonal changes, such as puberty, prior to a woman’s period, pregnancy or menopause. Surveys show that young women often have their first migraines once they start having their menstrual cycles. Migraines are also common during the first trimester of pregnancy and when a woman is dealing with PMS.

Ways to help balance hormones naturally include eating a healthy diet, using adaptogen herbs, exercising in a moderate way, getting enough rest and avoiding chemical toxins.

9. Exercise

In general, exercise is helpful for preventing headaches because it lowers stress, helps balance hormones, improves sleep quality and helps lower inflammation. However, because some people find that increasing activity suddenly can worsen migraines, track your own biofeedback and symptoms.

Aim to keep up with a regular exercise schedule that includes a combination of at least 30–60 minutes of aerobic and resistance training or yoga five days a week. Keep in mind, however, that it’s best not to try and exercise during a migraine or beforehand if you feel an attack coming.

10. Limit Screen Time or Lots of Light Exposure

If you notice that migraines are triggered from blue light exposure being omitted from electronic devices, limit the amount of time you spend using these devices or consider wearing blue light-blocking glasses.

If sunlight seems to worsen headaches, wear sunglasses when outdoors (especially those that are tinted blue or green to block UV rays reaching your eyes).

Precautions

If you’ve been struggling with severe headaches for some time, look out for changes in how often and how severely you have symptoms to check for patterns and changes (especially if you’re over 40).

Sometimes severe migraines that come on suddenly can point to a worsening or underlying health condition, so always talk to a professional if you notice any of the following symptoms for the first time:

Headaches that are very sudden and intense, stopping you in your tracks.
Very stiff neck, fever, mental confusion and dizziness.
Headaches accompanying mild seizures, double vision or fainting.
Severe headaches after trauma or an injury.
Headaches that last more than several days and are unexplained. If your migraines don’t seem to coincide with any triggers or other health conditions, especially if you’re older 50, seek professional help.

Final Thoughts

Migraines are severely painful headaches caused from a series of neurological events that trigger head pains, sensitivity to light and sound, vision changes, and sometimes digestive upset.
Causes of migraines include inflammation, high amounts of stress, nutrient deficiencies, nerve damage, hormonal changes and genetic susceptibility.
If you’re wondering how to get rid of a migraine naturally, try managing stress, altering your diet, getting enough sleep and rest, avoiding triggers, and dulling pain with essential oils and/or heat and ice.

The post Migraine Relief: 10 Home Remedies for Common Symptoms appeared first on Dr. Axe.

Neti Pot: 6 Health Benefits of Nasal Irrigation + How to Use One Safely

Annie Price, CHHC — Thu, 02 Mar 2023 14:20:36 +0000

A neti pot is used for nasal irrigation. Nasal irrigation may sound strange, but it’s simply the act of flushing out your nasal cavity.

A neti pot allows a user to do just that quickly and efficiently with a solution of purified water and salt. Yes, that’s right — just two simple ingredients.

If mucus or allergens are clogging up and irritating your nose, a neti pot may be just what the doctor ordered. In fact, many doctors recommend using a neti pot for general nasal congestion as well as colds, allergies and sinus infections.

According to a study of 330 actively practicing family physicians in Wisconsin, 87 percent recommended saline nasal irrigation (which is what you do with a neti pot) as part of their treatment recommendations for the following health issues:

chronic sinus infections (91 percent)
acute bacterial sinus infections (67 percent)
rhinitis (stuffy nose) resulting from seasonal allergies (66 percent)
viral upper respiratory infections (59 percent)
other allergic rhinitis (48 percent)
irritant-based congestion (48 percent)
rhinitis due to pregnancy (17 percent)

In addition to breathing easier through their noses, many neti pot users also report a better sense of smell and taste after a neti pot session. According to doctors at the U.S. Food and Drug Administration, neti pots are typically safe as long as they are used and cleaned in the proper manner.

What Is a Neti Pot?

A neti pot is a device that cleanses and refreshes the nasal passages. Neti pots are usually plastic or ceramic, and they resemble a small teapot.

The neti pot has its origin in Ayurvedic medicine. “Neti” is actually Sanskrit for “nasal cleansing.”

How do neti pots work? By design, a neti pot enables its user to pour a nasal rinse into the nostrils in such a way that it flushes out irritants and thins out mucus. This typically leads to less congestion and easier breathing through the nose.

A neti pot acts as somewhat of a booster for your body’s own natural operations. What do I mean by that?

Microscopic, hair-like structures called cilia line your nasal cavity and the surrounding sinuses. Cilia help usher mucus out of your nose.

Nasal irrigation with a saline solution is said to help the cilia work better at getting rid of mucus and unwanted particles (like dust, pollen, etc.) that often lead to sinus issues.

A neti pot is filled with purified water and salt or salt-based mixture specifically designed for neti pot use. It’s also super easy to create your own homemade neti pot solution (recipe coming later in this article).

You may be wondering why you can’t use water by itself in your neti pot. The interesting fact is that using water alone can actually irritate the inside of your nostrils. Adding salt to purified water permits the water to travel through the sensitive membranes of the nasal passages with very little to no burning sensations.

Benefits

1. Congested Sinuses

In India, flushing warm salty water through the nasal cavities has been used for centuries to help with nasal congestion as well as allergies. Sometimes we can experience sinus congestion due to environmental irritants, including dust, pollen, chemicals or synthetic fragrances.

In general, a neti pot is an excellent tool to perform nasal irrigation and reduce general sinus congestion. Whatever the cause, neti pots are best known to help get the inside of your nose in a healthier, less irritated state by flushing out any unwanted invaders and excess mucus.

2. Colds

One of the most classic unwanted symptoms of the common cold is nasal congestion. It can also be accompanied by sinus headache and facial pain.

When you use a neti pot for a stuffy nose due to a cold, you can thin out the mucus so it can drain out more easily. This can help relieve multiple cold symptoms. In addition to using a neti pot, you should also drink a lot of water to help break up mucus.

3. Sinus Infections

Not only can using a neti pot help with an acute sinus infection, but it can even provide relief for chronic sinusitis.

A study published in the Canadian Medical Association Journal revealed that patients suffering from chronic sinus infections were able to improve their symptoms and maintain positive outcomes for six months. The study subjects not only got relief from sinus congestion, but they also experienced fewer headaches and resorted to over-the-counter medicines a lot less.

Dr. Richard J. Harvey, a professor of rhinology at Macquarie University, also points out that higher-volume neti pots definitely trump nasal sprays. This is because the neti pot actually accomplishes true nasal irrigation, removing irritants as well as excess mucus.

4. Allergies

If you’re one of the millions of people that suffer with allergies on a yearly basis, when your season comes around it’s a good idea to get out your neti pot. Seasonal allergy symptoms commonly include nasal congestion and post-nasal drip.

A 2010 scientific review published in the American Journal of Rhinology and Allergy confirms that nasal irrigation with a saline solution is a safe and inexpensive way to improve a stuffy nose caused by allergies. It also improves overall quality of life for the allergy sufferer and leads to less of a need for allergy medications.

5. Pregnancy-Related Sinus Issues

For some women, pregnancy brings on much more than food cravings and fatigue. Thanks to hormonal chances, some pregnant women also commonly experience nasal congestion.

Pregnancy experts like the American Pregnancy Association and the Mayo Clinic commonly recommend nasal irrigation as a safe and effective home remedy to improve general congestion as well as congestion due to sinus infections and allergies for moms-to-be.

6. Snoring

If sinus congestion causes snoring, guess what — a neti pot can help unclog your nose. Once you get rid of the congestion, you are likely to get rid of your unwanted snoring habit. A neti pot may be just the ticket to a snore-free sleep for some and may even help you stop mouth breathing.

How to Use Safely

It’s absolutely essential that you use a recommended and safe water source in your neti pot. According to the FDA, these are the only acceptable water options for a neti pot:

Distilled or sterile water (the label will indicate “distilled” or “sterile”), which you can purchase in stores.
Tap water that’s boiled for at least three to five minutes and then allowed to cool so it’s lukewarm before use.
Previously boiled water stored in a clean, closed container for up to 24 hours.
Water that has gone through a filter specifically designed to trap potentially infectious organisms. The Centers for Disease Control and Prevention filter recommendations include one that has an “absolute pore size of 1 micron or smaller” or a label that reads “NSF 53” or “NSF 58.”

When it comes to the solution, you can buy a premade sinus rinse, or you can make your own homemade neti pot solution. Simply combine one cup of purified (see list above) water with a quarter teaspoon to a half teaspoon of non-iodized salt. You can also include a pinch of baking soda if you would like.

If you use two cups of water, then double the amount of salt and baking soda.

It is vital that you don’t use a salt in your neti pot that contains any additional ingredients. You only want one ingredient in the salt that you use to make a homemade neti pot solution: salt.

A healthy solution is said to mimic the salt-to-water balance of your body’s own tissues. You can use sea salt, kosher salt or a plain cooking salt for your solution.

Once you have your nasal rinse solution in your neti pot and your hands washed and dried, you are ready to use your neti pot.

How to use a neti pot:

Lean forward over a sink, and tilt your head sideways (about a 45-degree angle). Place the neti pot’s spout in the upper nostril (the one closer to the ceiling).
As you breathe through your open mouth, slowly pour the neti pot’s contents into that upper nostril. You will immediately see the neti pot solution begin to come out of the lower nostril. This is a good thing — the nasal irrigation has officially begun!
Simply repeat on the other side. Aim to use about half of the neti pot’s contents in each nostril.

The whole process doesn’t take more than around five minutes so it’s not a big time obligation. In terms of messiness, you definitely want to lean over a sink because you will have liquid coming out of your nostrils.

After some practice, you probably won’t get your clothes wet. In the beginning, you may have a few water spots after you’re done. Don’t worry, they’ll dry quickly and won’t stain.

Common Mistakes and Risks

The No. 1 risk when it comes to neti pots is using a dangerous water source. By dangerous, I mean water that contains bacteria.

This can happen if you use tap water in your neti pot that has not been boiled and cooled first. ALWAYS use recommended water sources, and don’t take any chances whatsoever.

A neti pot death can occur if you use water infected with deadly bacteria. In 2011, there were at least two deaths in the United States due to improper neti pot use. Both deaths were the result of using tap water contaminated with Naegleria fowleri, a very fatal type of bacteria.

Naegleria fowleri causes the brain infection known as primary amebic meningoencephalitis (PAM). Symptoms of PAM usually begin one to nine days after infection.

At first symptoms can include headache, fever, nausea or vomiting. Later stage symptoms may include stiff neck, confusion, lack of attention to people and surroundings, loss of balance, seizures, and hallucinations.

The disease tends to rapidly get worse and typically leads to death within about five days of onset. This is not meant to freak you out, but there truly is a very good and scary reason why you don’t want to mess around with the water you use in your neti pot.

In addition to using purified water, it is absolutely essential that you keep your neti pot extremely clean. Every single time you use it, clean it thoroughly with the same high quality of water that you used in it to prevent any bacteria.

It is also important to allow your neti pot to air dry completely between uses or to dry it well with paper towels. If your neti pot is dishwasher-safe, you can put it through the dishwasher every so often.

Make sure to wash and dry your hands before using your neti pot to remove any germs.

Neti pots are like toothbrushes: They should never be shared. Of course, it would be more cost-effective to share a neti pot with your family members, but it is not the safe or sanitary thing to do.

Another common mistake with neti pots is to overuse them. As with many natural remedies, overdoing it does not lead to better results — in fact, it can actually cause more problems.

A 2009 study found that a short-term practice of nasal irrigation can be helpful and therapeutic, but long-term use can actually be harmful. It’s theorized that using a neti pot too routinely may remove some of the essential protective elements of the mucus membranes that line the nasal passages and sinuses.

That is definitely not what you want, so make sure not to overuse your neti pot.

Neti pots are not recommend for infants.

If you experience any discomfort or unwanted side effects after using a neti pot, discontinue use, and seek medical attention.

Conclusion

It’s pretty awesome that a little teapot-like vessel and some salty water can offer such easy and fast relief for nasal congestion. Using a neti pot is not hard to do, and it’s not expensive. Plus, it’s not meant to be done too often.
When used appropriately, even the conventional medicine world agrees with holistic and Ayurvedic medicine practitioners. Neti pots are awesome at relieving nasal congestion for all kinds of reasons, including allergies, the common cold, sinus infections and pregnancy.
The scientific studies are also there to back up this century-old nasal irrigation tool. Just remember to use the right kind of salt (no additives!) with a safe, purified water in a properly cleaned neti pot.
If you have nasal congestion, get your neti pot out. In under five minutes, you are likely to be breathing a lot (or at least a little) easier!

The post Neti Pot: 6 Health Benefits of Nasal Irrigation + How to Use One Safely appeared first on Dr. Axe.

Pancreatitis Diet + 5 Tips for Prevention & Management

Kathleen McCoy, BS — Wed, 01 Mar 2023 18:40:05 +0000

About 200,000 people are admitted to the hospital for pancreatitis each year in the United States, and the number continues to rise. This is a very serious and painful condition that requires careful medical observation, but a pancreatitis diet and lifestyle changes can help prevent and treat this unpleasant condition.

While the majority of people recover well from acute pancreatitis, nearly 25 percent of those diagnosed will experience recurrent episodes, leading the disease to become chronic. Chronic pancreatitis puts you at a significantly increased risk of developing pancreatic cancer, diabetes, liver failure and other potentially life-threatening illnesses.

Not only is following a diet for pancreatitis necessary to help recover, but it is essential to help prevent this disease from entering the chronic phase. There are some individuals who are more prone to developing pancreatitis, including those with a history of substance abuse, use of certain prescription drugs, unhealthy eating and genetics.

Light to moderate exercise, yoga and meditation can help manage the symptoms, and avoiding alcohol and tobacco is absolutely necessary for recovery. Whether you’ve been recently diagnosed with acute pancreatitis or chronic pancreatitis, the first step is adopting a healthy diet focusing on fresh fruits and vegetables, whole grains and lean proteins.

Keep reading to find out how to follow a pancreatitis diet to treat and prevent this condition.

What Is Pancreatitis?

The pancreas is the central organ where essential enzymes are produced for digestion and hormones are produced that help the body process sugar. The pancreas can malfunction, causing the digestive enzymes to activate while still in the pancreas instead of in the digestive tract.

This can lead to inflammation and pancreatitis. In both acute and chronic patients, scar tissue may form, causing the pancreas to not perform optimally or even fail.

Acute pancreatitis is a sudden inflammation of the pancreas resulting in swelling, pain and poor digestion. Serious complications are possible, particularly if the pancreas becomes infected.

Chronic pancreatitis is marked by persistent inflammation of the pancreas, causing permanent damage to this vital organ. Chronic pancreatitis is incurable, and certain life-threatening complications can occur, including liver failure, diabetes and pancreatic cancer.

Symptoms

When you have pancreatitis, you may experience any of the following symptoms. For some, symptoms may be mild, but for others, symptoms may be debilitating.

Acute Pancreatitis Symptoms:

Pain in the upper abdominal area
Pain that radiates from the upper abdomen to the back or shoulders
Pain that worsens after eating
Abdomen is tender to the touch
Elevated temperature or fever
Rapid pulse
Nausea
Vomiting

Chronic Pancreatitis Symptoms:

Pain in the upper abdomen that persists or that may come and go
Weight loss, often dramatic, without trying
Stools that are oily and smelly

Causes and Risk Factors

There are several possible causes for pancreatitis, many of which are linked to diet and overall wellness. However, there are times where pancreatitis is the result of a physical injury, surgery or other medical condition.

Recognized risk factors include:

Alcoholism
Gallstones
ERCP, a surgical procedure for gallstones
Cigarette smoking
High calcium levels in the blood
Hyperparathyroidism
High triglyceride levels
Infection
Injury to the abdomen
Cystic fibrosis
Abdominal Surgery
Certain medications
Pancreatic cancer
Genetics
High-fat diet, particularly for those with type 2 diabetes, as shown in human and animal studies

Dangers

Left untreated, pancreatitis can cause serious complications and even death. Seeking emergency medical intervention is necessary when symptoms present.

Pseudocysts accumulate fluid and debris in pockets. If they rupture, they cause infection and internal bleeding.
Inflammation in the pancreas makes it vulnerable to bacteria and infection. Surgery may be required in some cases.
Kidney failure may arise, requiring dialysis.
Breathing problems may develop as chemical changes in the body can affect oxygen levels.
Diabetes may occur as insulin-producing cells are damaged.
Malnutrition is fairly common as the pancreas produces fewer enzymes, making it difficult to break down and process essential nutrients.
Pancreatic cancer is associated with long-term inflammation of the pancreas often due to chronic pancreatitis.

What to Do If You Suspect Pancreatitis

DO:

If symptoms are severe, seek emergency medical attention immediately.
If symptoms are mild or moderate, make an appointment with your physician.
Eat small, light meals that are low in fat.

DON’T:

Discount the symptoms as just discomfort.
Consume a high-fat meal.
Drink alcohol or smoke.

Pancreatitis Diet

After a diagnosis of acute or chronic pancreatitis, nutrition must be the first priority. The goal with a pancreatitis diet is to prevent malnutrition, nutritional deficiencies and optimize blood sugar levels while protecting against kidney and liver problems, pancreatic cancer and worsening symptoms.

Columbia University’s Pancreas Center recommends focusing on a nutrient-dense diet high in lean proteins, whole grains, fruits, vegetables and low-fat dairy products while avoiding greasy fried foods and alcohol. Its program recommends annual blood tests to determine any nutrient deficiencies and recommends supplementation as necessary.

The diet recommended by Columbia University is very similar to the Mediterranean diet followed for generations throughout Greece, Italy and Spain. Countless studies have found that this way of eating helps:

lower the risk of type 2 diabetes
improve A1C levels
improve cognition and elevate mood
stave off Alzheimer’s disease and heart disease
protect against many gastrointestinal cancers
and is associated with lower a lower risk of pancreatic cancer

The traditional Mediterranean diet may be a touch too high in fats for some individuals with pancreatitis, but it is easily modified. Yes, even healthy fats like olive oil, coconut oil, and those from wild-caught fish and grass-fed meats can be too intense for some with this condition.

Like so many other diseases, the first step it to listen to your body and recognize the foods that make you feel at your best.

The majority of each meal should focus on fruits, vegetables and whole grains with proteins and fats playing a supporting role.

Many experts support the following daily servings as a target:

3 servings of whole grains
2 servings of fresh fruit
5–7 servings of vegetables
1 serving of nuts
1 serving of lean animal protein
1 serving of low-fat dairy

Weekly:

3 servings of wild-caught fish
No more than 2 servings of beef or lamb
3 servings of eggs
3–4 servings of chicken or turkey
3–4 servings of nuts or seeds
1–2 servings of heart-healthy sweets
4–6 servings of legumes

The real goal here is to provide the body with foods that are easy to digest and don’t cause the blood sugar to spike, while also keeping you satisfied. It is important to eat foods to address any nutritional deficiencies that pancreatitis may be causing.

Remember, this is a guideline. If you have pancreatitis and there are foods on this list that you know you are allergic or sensitive to, please avoid them.

Top 8 Fruits:

Blackberries and blueberries: These berries are rich in resveratrol, manganese, fiber, and vitamins C and K, which support healthy digestion while fighting cancer. Try this bright and nutrient-dense blackberry lemon salad that features heart-healthy olive oil, sesame seeds and almonds.
Cherries: Low in calories and high in essential nutrients, cherries are a perfect snack that supports weight loss, reduces inflammation and promotes restful sleep.
Watermelon: Excellent source of vitamins A, B and C as well as potassium, magnesium and manganese, have a watermelon smoothie for breakfast or an afternoon snack. The protein in this recipe comes from coconut yogurt and chia seeds.
Black plums: With a low glycemic index, plus proven to lower cholesterol and aid in digestion, plums are a perfect fruit to eat on a pancreatitis diet.
Red grapes: The polyphenols in grapes have been shown to help prevent obesity and type 2 diabetes while lowering inflammation. To incorporate them into your diet and reap the help benefits, have a handful as a snack, or try this satisfying grape, chicken and walnut salad.
Mangos: With healthy fiber and vitamin C, mangos also contain essential minerals, including iron, calcium, potassium and magnesium. This super fruit is associated with improved blood glucose levels and glycemic control. As an occasional sweet treat, try this amazing mango coconut ice cream, which gets its richness from egg yolks and coconut milk and its sweetness from raw honey and the mangos.
Apples: Because they are naturally high in fiber, help lower inflammation and aid in digestion, apples make a quick, healthy snack. As a side dish or dessert, this baked quinoa and apple dish is both warming and satisfying, while also supplying protein and healthy fiber.
Pomegranate: Sweet and crunchy, this super fruit is loaded with fiber, potassium, and vitamins C and K. Take a handful, and toss them on top of protein-rich hummus as they do in many areas of the Middle East.

Top 7 Vegetables:

Beets: Packed with essential nutrients like iron, manganese, copper, potassium and the B vitamins, beets are known to improve heart health, brain health and support liver function. Try this family-friendly roasted beets with balsamic glaze alongside your favorite lean protein.
Broccoli: Just a cup of cooked broccoli contains more than 100 percent of one’s daily value of both vitamin K and vitamin C. Also rich with minerals, this vegetable fights cancer and promotes digestive health. For a satisfying meal, try my recipe for alfredo chicken and broccoli casserole, featuring whole grain pasta, lean chicken, kefir and aged cheese.
Spinach: Popeye wasn’t wrong. Spinach is packed with nutrients that boost immunity, protect against diabetes and protect against certain types of cancer. Try this mango walnut spinach salad, which combines many foods on the pancreatitis diet list.
Kale: A cruciferous vegetable that demonstrates anti-inflammatory properties, supports detoxification and eye health, and protects against cancer, kale is a nutrient-dense leafy green perfect for any diet for pancreatitis. Add a few leaves to a smoothie, or replace some (or all!) lettuce in a salad with finely chopped kale.
Lettuce: Salads are a big part of a Mediterranean diet and an easy way to ensure you meet the recommended five to seven servings of vegetables each day. Choose darker leaf lettuces and mixed wild greens to enjoy the highest levels of vitamins and minerals.
Sweet potatoes: Rich with beta-carotene, vitamin C, copper, vitamin B6 and manganese, sweet potatoes are a healthy starch that tastes great. In the mornings, alongside a couple of cage-free eggs, this sweet potato hash brown recipe will leave you energized for the day.
Carrots: Beta-carotene in carrots is associated with immune system health and eye health, as well as healthy digestion, while carrots are one of the most versatile vegetables on the planet. Enjoy carrots raw, cooked or juiced on your pancreatitis diet.

Top 6 Whole Grains:

Research shows that whole grains in a pancreatic diet should be encouraged.

Brown rice: High in fiber and rich in manganese, replacing white rice with brown rice may be able to help lower your risk for type 2 diabetes by 16 percent. As a side dish, this gluten-free grain is relatively high in calories, so sticking with a single serving size is recommended.
Buckwheat: High in protein and fiber, this gluten-free grain is rich in antioxidants and highly digestible. Buckwheat flour can be used for making a healthy morning pancake, while buckwheat groats can be added to salads or made into a morning porridge.
Polenta: This rough grind of corn, similar to Southern grits, is used throughout the Mediterranean. Top it with mushrooms and legumes, a touch of feta cheese, and fresh herbs for a filling and satiating meal. Purchase organic, non-GMO polenta only.
Millet: High in fiber, naturally gluten-free and easy to digest, millet is a seed, often misrepresented as a grain. This nutrient-dense seed is experiencing a renaissance because it is so very versatile. Explore millet recipes suitable for breakfast, lunch and dinner
Teff: If you aren’t familiar with the Ethiopian grain teff, it’s time to introduce yourself. This grain promotes weight loss, boosts the immune system, supports bone health and aids in digestion. It’s available as a flour or grain, and you can use it to make porridges, pancakes and tortillas.
Amaranth: Prized for thousands of years by the Aztecs, this grain is a great source of fiber, manganese and protein. This gluten-free whole grain aids in digestive health, reduces inflammation, fights the development of type 2 diabetes and aids in weight loss. Use in place of oats, white rice or pasta, and as a thickener for soups.

Top 5 Nuts and Seeds:

Almonds: A distant relative of many stone fruits, the simple almond is packed with protein, fiber and a host of essential vitamins and minerals. Research shows they help control blood sugar levels, help with weight loss and may increase nutrient absorption of fat-soluble nutrients. Because of their relatively high-fat content, limit yourself to a single serving.
Walnuts: A real nutrient powerhouse, walnuts provide omega-3s, supporting a healthy heart and brain while helping control inflammation and blood sugar levels. For an occasional healthy sweet treat, try my recipe for raw brownie bites, which features walnuts, almonds, cacao powder and dates.
Sunflower seeds: Rich in the B vitamins and vitamin E as well as selenium and magnesium, sunflower seeds provide a healthy dose of essential fatty acids, amino acids and fiber. Eat in moderation, and stick to a half of a single serving as their fat content is relatively high.
Pumpkin seeds: Once only a fall snack, pumpkin seeds are now available year-round. With a satisfying crunch and packed with healthy fats, protein and fiber, pumpkin seeds are tasty tossed on salads or enjoyed mixed into yogurt. As a snack, it’s hard to beat this recipe for spicy roasted pumpkin seeds.
Pistachios: Grown throughout the Mediterranean, it is no surprise that pistachiosmake this list. They are known to help lower cholesterol and help with weight loss. Stick with one-half of an ounce as a serving due to the fat content. While they are great in pilafs and salads, it’s hard to beat a handful of pistachios for a quick burst of energy.

Top 4 Lean Protein Sources:

Wild-caught fish: The typical Mediterranean diets feature a wild-caught fish or seafood at least twice each week. Wild-caught salmon is associated with healthy cognitive function, heart health and cancer protection.
Poultry: Lean cuts of chicken and turkey are a great source of protein. Stick with grilling, baking or poaching – avoid frying to keep the fat content within healthy levels. To help with digestion, consume chicken bone broth that is naturally rich with collagen and L-glutamine, which is shown to preserve gut integrity while altering gut microbiota (flora) to improve digestive functioning.
Eggs: Cage-free eggs are high in protein, rich in amino acids and have less saturated fat than their counterparts. Eggs, a typical breakfast staple, are also great for quick lunches and dinners. Pancakes for dinner? Sure, when they are banana egg Paleo pancakes.
Legumes: High in protein, low in fat and high in fiber, legumes are an essential part of a healthy pancreatitis diet as they help stabilize blood sugar levels and aid in weight loss. Specific beans, including lentils, mung beans and garbanzo beans, contain lipase, a digestive enzyme released by the pancreas. Try adding a variety of beans to your diet with hummus for lunch or a bowl of stick-to-your-ribs, turkey chili with adzuki beans.

Top 3 Low-Fat Dairy:

Greek yogurt: Choose fat-free or low-fat Greek yogurt without added sugar or sweeteners while following a pancreatitis diet. High in probiotics for gut health and protein, this dairy product is perfect for breakfast when partnered with a whole grain toast and berries.
Cottage cheese: Rich in vitamin B12 and high in calcium, cottage cheese is a great snack, particularly when partnered with other foods from the pancreatitis diet list, like nuts, seeds and fruit.
Kefir: Known for its immunity-boosting powers and healthy bacteria, which aids in digestion, this cultured dairy product provides protein, calcium and vitamin D. Enjoy kefir as a mid-morning snack, or use it in place of another dairy in your favorite smoothie.

Foods to Avoid:

Alcohol, tobacco and caffeine
Known or suspected allergens, like wheat, soy, dairy, corn and artificial sweeteners
Fried foods
White flour products, like pasta and white bread
Sugar
Trans fatty acids in commercially prepared foods

Lifestyle Changes to Prevent Pancreatitis Recurrence

If you smoke cigarettes or use other tobacco products, stop.
Eat three to four small meals each day.
Stay hydrated. Drink at least eight ounces of water per 10 pounds of body weight each day.
Meditate, and practice relaxation to ease stress and pain.
Practice yoga twice each week. According to a study published in the World Journal of Gastroenterology, yoga improves overall quality of life for those with chronic pancreatitis.

The post Pancreatitis Diet + 5 Tips for Prevention & Management appeared first on Dr. Axe.

How to Lose Weight Fast: 5 Steps, 6 Potential Diets + 35 Tips

Dr. Josh Axe, DC, DNM, CN — Wed, 01 Mar 2023 15:00:42 +0000

Maybe you’ve decided to get in better shape to improve your overall health, gain more energy, or in preparation for a competition or special event. Whatever the goal, you are certainly not alone. Most people in this world know what it’s like to live with extra body weight, and that it can be a struggle to sustain weight loss.

Assuming you’re not already underweight (you can use a BMR calculator to determine this) and go about weight loss in a healthy manner, then there’s never a bad time to get fit and work on reaching a healthier weight.

But if you’ve ever tried slimming down in the past, you know that it’s not necessarily easy to just change your diet and squeeze in more exercise. That’s why experts are always offering up their favorite tips and suggestions.

From exercising for short bursts of time, to making weekly menus, to even having a cheat meal here and there, the diet and lifestyle tips below can help you achieve your health and fitness goals. Just remember, this is not only about losing weight, but living a better healthier, happier life.

5 Keys for How to Lose Weight

1. Remove Inflammatory Foods

When it comes to learning how to lose weight fast and easy, some common issues may be getting in the way. For some, research shows that one or more health issues may be what prevents them from losing weight (in addition to factors like physical activity, genetics, mental health status and socioeconomic status). First and foremost, try to identify any roadblocks that are keeping you from seeing results, such as:

Thyroid issues
Leaky gut syndrome, autoimmune diseases and inflammation
Hormonal and adrenal issues (“adrenal fatigue”)
Cellular toxicity
Candida overgrowth

In order to address these obstacles and overcome them, consider avoiding certain foods that can contribute to over-eating and trigger inflammation by causing gut-related issues. You will want to remove and replace these with healthy alternatives.

Fast Food and Processed Foods: Unfortunately, foods for which studies show we have a high biological preference (those high in sugar and calories), and which contribute to overeating, are currently the cheapest and most accessible. It takes effort, but cut out ANY fast food, which relies on additives and excessive sodium to taste appealing, and foods with long ingredient lists that are hard to pronounce. Higher consumption of fruits and veggies and lower consumption of fats/oils and sweets/beverages has been shown to help prevent obesity. What to do instead: Eat minimally processed, whole foods that have ideally been cooked from scratch.
Added Sugar: Contrary to popular belief, fat isn’t the first thing that will make you fat … it’s consuming too much sugar. Sugar can be hidden under names like corn syrup, dextrose, fructose, juice concentrate, maltodextrin, raw sugar and brown sugar. These sugars can often be hidden in things that sound like health foods, including fruit juice, granola bars, dressings and protein bars. What to do instead: Eliminate and replace all of these types of sugar with natural sugar substitutes like green stevia and raw honey, but have even both of these in moderation.
Refined Grains: Three of the main compounds in grains are gluten, starch and phytic acid, all of which can cause issues. Gluten can cause inflammation, starch turns into sugar quickly, and phytic acid binds to minerals, blocking some of their absorption. What to do instead: Replace your daily intake of grains with fruits and vegetables, or consume up to one piece daily of a sprouted grain bread (like Ezekiel bread) or sourdough. If you don’t want to totally ditch grains, have sprouted and fermented grains instead, which contain fewer antinutrients and are more filling. When it comes to using flour, switch to Paleo flour, almond or coconut flour — all suitable for fat loss.
Canola or Vegetable Oils: Canola oil or other vegetable oils are found in many processed foods that can slow down your fat loss and cause too much inflammation. What to do instead: Replace all vegetable oils with beneficial coconut oil and grass-fed butter to promote more rapid fat loss.

2. Eat These 4 Types of Fat-Burning Foods Daily

Here are some of the top fat-burning foods that can help revive your metabolism:

Quality Protein: If you want to turn your body into a fat-burning furnace, you’re going to need to eat plenty of quality protein. Protein foods are the building blocks of muscles, which support a healthy metabolism. Also, protein is the least likely macronutrient to be stored as fat. Aim to get between 0.5 and 1 gram of protein per pound of body weight a day. For example, if you weigh 150 pounds, shoot for around 80–100 grams of protein a day. What to eat: Grass-fed beef, organic chicken, free-range eggs, wild-caught fish like salmon, lamb, venison and bone broth are some of the best foods high in protein.
Coconut: Coconuts contain MCFAs (medium chain fatty acids), a type of healthy fat your body can easily burn for energy. You will want to replace most other sources of fat and oils with things like coconut oil. If you want to know how to steadily lose weight over a period of 30 days and beyond, this is a great start. What to eat: Coconut oil for cooking, coconut milk in your morning smoothie and coconut flour can replace other flours when baking.
Sprouted Seeds: Seeds that have been sprouted, such as flaxseeds, chia seeds and hemp seeds, are loaded with healthy fiber that can support your fat loss efforts. Also, they are high in protein and contain omega-3 fatty acids, which can help your metabolism. What to eat: Use chia, flax or hemp seeds in your morning smoothie and in baking.
Nutrient-Dense Vegetables: In order to lose those unwanted pounds, you not only need to be aware of your calories but also focus on getting more nutrients. Vegetables are your highest source of vitamins and minerals, which regulate metabolic function and support organs like your thyroid. What to eat: Green leafy vegetables and cruciferous vegetables are at the top of the list. Other favorites are kale, spinach, broccoli, cabbage, cauliflower, asparagus and carrots. Steamed, sautéed and cooked in coconut oil are all great choices.

What are some other foods to include in a healthy diet that may lead to weight loss? These include grapefruit and green tea. New research is revealing that consuming grapefruit may be beneficial due to an enzyme called AMP-activated protein kinase (AMPK) that helps your body utilize sugar. Additionally, nootkatone, a component found in grapefruit, has been shown to significantly increase fat-burning (AMPK) activity.

Drinking 1–3 cups of herbal teas such as green tea, white tea, black tea and rooibos tea daily may help amp up your metabolism. According to a study in the American Journal of Clinical Nutrition, green tea is more effective than other teas like oolong at promoting weight loss because of its high levels of catechins.

Drinking yerba mate tea has also been shown to increase fat oxidation and energy expenditure during exercise. A 2014 study published by Nutrition & Metabolism examined the effects of yerba mate on healthy males and females. The study concluded that its ingestion can increase the exercise effectiveness for weight loss and sports performance.

Remember to have protein, fiber and healthy fat at every meal. Also, when consuming carbohydrates, like fruit, consider having them in the morning and around workouts.

Here’s a One-Day Sample Eating Plan:

Breakfast: Coconut Berry Smoothie

1/4 cup coconut milk
1 cup berries
1 scoop protein powder from bone broth or whey
1 tablespoon sprouted flax meal
1/4 teaspoon cinnamon

Lunch: Greek Salad

1 sliced chicken breast
1 cup spinach
1/4 cup sliced cucumber
1/2 tomato sliced
1 ounce goat or sheep cheese
1 tablespoon olive oil
1/2 tablespoon apple cider vinegar

Dinner: Organic Meat (bison burger, salmon, chicken)

6–8 ounces organic meat
1 serving sautéed kale
1 serving sautéed broccoli
1 serving cauliflower rice

3. Exercise Differently to Lose More Weight

Believe it or not, here’s how to lose weight fast with exercise: do less, not more. If you want to break through a weight-loss plateau, jumpstart your metabolism and lose belly fat fast, there is no better type of exercise than burst training and Tabata training. Studies show that this type of exercise causes an afterburn effect in your body so you keep burning fat for hours after your workout.

Also considered a great weight loss tip for women, try doing interval training three to four days a week for between 20 and 40 minutes. Many people have seen amazing results with a Burst training workout. Here is an example of a 4-minute Tabata with 40 seconds of Burst exercise and then 20 seconds of rest. You would repeat this set 2 to 3 times for a complete workout:

Sprint on spin bike // Rest
Fast push-ups // Rest
Pulsing squats with shoulder press // Rest
Sprint on spin bike // Rest
Squat thrusts // Rest
Plank walk (spider walk) // Rest
Sprint on spin bike // Rest
Lunges with shoulder press // Rest

If you’re at a total loss as to how to begin a fitness routine, have an injury or other health issues or simply want to learn how to maximize your gym time, considering investing in a personal trainer. They can help shape a fitness program to reach your goals while taking into account any special considerations. A certified personal trainer can be a great way to kick-start your healthy lifestyle or help get you over a weight loss plateau.

4. Take These Supplements That Support Fat Loss

Quality Protein Powder — Protein is essential for building lean muscle and supporting a healthy metabolism. Because it can sometimes be difficult to get all the protein you need through eating meat, protein powder is a great supplement for fat loss. You can add it to smoothies, baking or drink it in water or juice. The best protein powders available include collagen protein, protein made from bone broth, organic whey protein, seed protein, pea protein, hemp protein and brown rice protein. One of the benefits of whey protein is that it’s a fastest acting protein, so I recommend that you consume right before or after a workout. Collagen is the most easily digested protein and can help heal your body in addition to helping your metabolism. Plant-based protein powders are good options for people looking to avoid animal products or who can’t tolerate dairy.

Green Superfood Powder — Quality greens powders contain fat-burning compounds like green tea, green coffee and rhodiola that can boost your energy. They also contain green foods like chlorella, wheatgrass juice and kale that may help improve digestion and bloating. Try taking one scoop before or after exercise.

Fish Oil with Vitamin D — Fish oil is a rich source of omega-3 fatty acids, specifically EPA and DHA. These healthy fats can help reduce inflammation and may work to improve body composition and counteract obesity-related metabolic changes. Vitamin D is a vitamin and pro-hormone that can help balance hormones, which aids in fat loss. Take 1,000 milligrams of fish oil daily and 2,000 I.U. of vitamin D3.

Probiotic Supplement — Probiotics are involved in energy homeostasis, regulation of appetite, dietary intake and storage of lipids. Taking a daily probiotic can support digestion and may also help manage blood sugar, particularly when combined with prebiotics and a high-fiber diet.

5. Intermittent Fast

Intermittent fasting, also known as cyclic fasting, helps to stop you from eating mindlessly, can crank up your metabolism and is beneficial for hormone production, digestion and more. Research shows that fasting can stabilize blood sugar levels, help reduce inflammation and help keep your heart healthy.

You may want to try fasting approaches like “Time-Restricted Feeding,” which you fast for 16 hours everyday and limit your eating to eight hours (often this involves not eating anything after dinner and skipping breakfast the next morning), or “Alternate Day Fasting”, in which you eat no food at all or only a very small amount on fasting days, and then eat normally on non-fasting days.

Best Diet Plans to Lose Weight Fast

1. Keto Diet

Want to know how to lose weight in two weeks or less? One option is trying the ketogenic diet. A ketogenic diet is an extremely low-carb diet in which you drastically reduce or completely eliminate the amount of glucose you eat. Once glucose has been eliminated from the body and there are no carbs available for your body to use for energy, the body will turn to stored fat instead, putting you into the metabolic state called nutritional ketosis.

Pros:

Many studies show you’ll likely experience weight loss, particularly in the first few weeks and months. When we eat foods with sugar and carbohydrates, our bodies release insulin, the “fat storage hormone.” It sends a signal to your cells to store as much energy in the form of glycogen — i.e., fat — as possible. By drastically reducing our intake of carbs, our bodies release less insulin. Less insulin in our bloodstreams means glycogen is used by our bodies as energy and not stored — and when that supply is over, it turns to fat next.
You might lower your risk of diabetes, neurological issues, metabolic syndrome and other health concerns. When you switch to a low-carb diet, you naturally take in much less sugar and starch. Diets high in refined carbs can increase the risk of diabetes, heart disease and obesity, which means a keto diet may be protective against these conditions.
Since ideally you’ll replace grains and other carbohydrates with more protein-rich foods and healthy fats, you’ll be more full and less hungry. Fats and proteins are known for their satiating effect, while reducing insulin intake helps turn off ghrelin, the “hungry hormone.”

Cons:

Reducing or totally eliminating carbs can result in a lack of energy and feelings of fatigue, which isn’t exactly the motivation you need for hitting the gym. If you’re especially active — for instance, you’re training for a marathon or cranking up the intensity of workouts — a low-carb diet might not provide you with the stamina you need to keep going. These feelings of the so-called keto flu will wear off, fortunately.
The keto diet may feel restrictive for some and make it hard to eat out or socialize.

2. Low-Carb Diets

If you’re looking for how to lose weight fast in a week, but don’t want to fully go keto, then a low-carb diet is a good option. A low-carb diet is a diet that limits carbohydrate foods — such as foods with added sugar, grains, starchy vegetables and fruit — and emphasizes foods high in protein and fat.

There are various types of low carb diets in existence, one of which is a high-protein diet. Low-carb diets tend to be either very high in fat or high in protein. If you choose to follow a high-protein diet, which is what the Atkins Diet could be considered, your diet will be roughly distributed as 30 to 35 percent calories from protein, 20 percent or less from carbohydrates, and about 45 to 50 percent from fat. With every meal you’ll want to incorporate 1–2 palm-sized portions of protein, such as fish or meat.

Many people will still experience great results when eating a modified keto diet that is a bit higher in carbs, or “keto-cycling” or “carb-cycling” in which they boost carb intake on certain days of the week.

Pros:

There’s no need to count calories or go hungry. Low-carb diets tend to be filling due to their high protein and fat content, which means reduced hunger and cravings (and an easier time fasting if you’d like to incorporate this).
This type of diet can improve health markers such as blood sugar levels, neurological health, hormonal balance and more.
Eating lower-carb means focusing on eliminating major sources of added sugar and carbohydrates — especially from sugar snacks, sweetened drinks, refined grains and possibly legumes and conventional dairy, too.

Cons:

Carbs lurk in unexpected places, like fruits, legumes and whole grains such as quinoa. Totally kicking them out of your diet might mean missing out on essential vitamins and minerals.
Low-carb diets may increase symptoms like fatigue, constipation, brain fog and irritability in some people, plus hormonal issues in some women. These side effects usually clear up within 1–2 weeks, although some people will ultimately feel better eating a more moderate-carb diet.
Eating lots of protein from animal products raises environmental and ethical concerns, since these foods cost a lot of energy and resources to produce compared to most plant foods.

Similarly, carb cycling is a type of diet plan that involves eating more carbohydrates on certain days of the week, but doing the opposite on the other days: cutting carbs very low in order to achieve easier weight loss.

3. Vegan Diet

While there are different levels of vegetarian and vegan diets, most vegetarians steer clear of eating meats, including seafood and poultry. What do vegans eat? Well, they take it a step further and avoid all products that come from animals, including dairy and eggs.

If you’d rather be mostly plant-based but don’t want to totally nix all animal products, that’s a good option, too. Simply swap out meat, fish, etc. for clean proteins like legumes, lentils, quinoa, etc. several times per week or more. There are plenty of ways to get protein without consuming too many animal-derived foods, such as from nuts, seeds, beans, ancient grains or plant-based protein powders.

Pros:

You’ll be following a plant-based diet that is naturally low in fat and high in fiber. No need to count calories when you’re chomping down on lettuce.
Vegetarian diets have been linked to lower blood pressure and lower cholesterol. If you’re looking to control those conditions naturally, eliminating meats can help.
Good, quality meat can be pricey and also takes a toll environmentally. Eliminating it from your diet can really save money in your grocery budget and better the planet too.

Cons:

What do meat-free, deep-fried burritos, potato chips and French fries have in common? None of them are healthy, and they’re vegetarian/vegan. Simply eliminating animal products doesn’t guarantee you’ll eat wholesome, nutritious foods.
High-quality animal meats provide nutritional benefits that are hard to replicate naturally. Vegans especially need to beware of serious nutritional deficiencies and should consider adding a supplement. A pescatarian diet may also be worth a look, in which the only animal protein one consumes is fish.

4. Mediterranean Diet

People who follow a traditional Mediterranean diet know how to lose weight naturally without going to extremes. Made popular by the fortunate folks living in one of the most beautiful regions on Earth, people on the Mediterranean diet enjoy fresh fruits and vegetables, embrace fats like olive oil, and eat high-quality poultry and seafood, all in close-to-natural states.

Pros:

Because this diet focuses on foods found in nature, you’ll eat very little processed or sugary foods. It’s more likely you’ll snack on nuts, for example, than cookies.
The abundance of foods rich in healthy fats helps reduce your risk of heart disease.
It’s probably the most sustainable long-term. With the allowance of an occasional glass of red wine or steak, this diet allows you to enjoy food and the occasional indulgence.

Cons:

It’s easy to go overboard. While healthy fats are good for us, portion control still needs to be exercised, which can be difficult for some people.
While eating this way is good for your body in the long run, if you’re looking to lose weight fast, this diet is probably not for you.

5. Paleo Diet

The Paleo diet continues to be a good option. It’s modeled after what our ancient (specifically, Paleolithic) ancestors would have eaten thousands upon thousands of years ago.

Pros:

The Paleo concept of going grain-free can be greatly beneficial, as you strip away nutritionally bankrupt, starchy calories that spike insulin levels and instead usually replacing with more vegetables.
Following that hunter-gatherer lifestyle can aid in getting more minerals, more omega-3 foods, more protein and more healthy fats overall in your diet. In fact, if you follow the Paleo diet in the right way, there’s evidence it can help improve autoimmune illness and support weight loss.
Along with jettisoning grain, sugar (a major inflammatory and disease creator) is forbidden. Instead, the diet relies on popular anti-inflammatory foods like wild-caught salmon, blueberries, leafy greens and nuts.

Cons:

Unfortunately, for many who follow the Paleo diet, they tend to consume probably a little bit too much meat as well as some toxic animal substances.
Additionally, eating organic and properly sourced animal products isn’t nearly stressed enough.

6. Low Fat Diet

Low-fat diets reduce the amount of (you guessed it) total fat you eat in a day. The diet became especially popular in America following the release of the federal government’s dietary guidelines in 1980, leading to the proliferation of low-fat food availability.

Pros:

Foods high in fat are usually high in calories as well. If you play a strict numbers game, reducing high-caloric foods will usually help you lose weight.
Cutting out obvious fat-filled villains, like sweets and sodas, can help you lose weight; plus, it’s great for your body.

Cons:

Low-fat foods are often processed foods that are filled with sugar and unnatural ingredients designed to make low-calorie foods taste like their full-fat counterparts. These added ingredients can actually cause weight gain.
By choosing low-fat foods, it’s easier to overindulge. This happens for two reasons: The low-fat versions just don’t have the same satiating tastes and ingredients in them, and we’re more likely to reach for that second cookie when we think it’s lower in calories.
Our bodies need fat! While foods like avocados or butter might have a high calorie count, they’re filled with healthy fats our bodies crave and need to function properly.

Also, simply counting calories can be a great way to lose weight, no matter what diet you choose.

35 Quick Tips to Lose Weight Fast

1. Schedule workouts

Pencil workouts into your daily planner the same way you do dinner with friends or that important business meeting. Consider starting your day with a workout if you constantly find that there’s not enough time during the day to squeeze in a workout.

Getting exercise in the morning has a variety of perks: You’ll be energized throughout the day, unexpected time commitments won’t jeopardize your fitness plans and you’re more likely to make healthier choices.

2. Break up workouts throughout the day

Can’t carve out a full 30 minutes or an hour of exercise time in one go? Opt for shorter bouts of exercise throughout the day instead, which science suggests has a similar benefits to doing longer workouts. Try a quick cardio circuit in the morning, a brisk stroll during your lunch hour and an after-dinner strength session.

3. Don’t let traveling derail your efforts

Being away from your normal routine doesn’t mean your healthy efforts need fall to the wayside. Jog a few miles on the hotel gym’s treadmill, scope out a local barre studio and pop in for a class, take a walking tour of the city, rent a bike and explore, or do a quick workout in your hotel room (try bringing along bands so you can do these simple resistance band exercises).

4. Add variety to your routine

Keep your muscles guessing by cross training and trying different workouts or tweaking your usual routine. Studies show that you’re more likely to stick with your daily exercise routine if you switch up your workouts, such as by doing CrossFit, a few yoga classes, and going for a few walks/runs each week. If you hate an activity, you’re likely much less likely to stick with it; working out shouldn’t be a chore, it should be something you look forward to!

5. Do it on a budget

It’s easy to think that getting in shape will be expensive, but it doesn’t have to be. Aside from outdoor activities like walking, running and hiking, there are many other ways to get in a great workout without spending much money, such as trying YouTube workouts or classes at low-cost community fitness centers.

6. Crank up the music

It’s been scientifically shown that listening to upbeat music during exercise helps you work harder and enjoy both the workout and the music more. All you have to do is add your favorite fast-paced jams to a playlist and get moving.

7. Exercise with a group

Not only do activities like group fitness exercises help hold you accountable to a specific time and place to work out, it’s also a great way to meet friends. Classes also provide an opportunity to try something new in a safe, supportive environment. From running groups to walking to lose weight to bike riding communities, there’s probably a group interested in the same activities as you.

8. Skip the scale

When you’re trying to lose weight, the scale can be deceiving because it doesn’t take into account that you are probably adding muscle. And while a pound of fat is still the same as a pound of muscle, because muscle is lean and smooth, you can be shedding inches while remaining the same weight.

To get a more accurate depiction of how your body is changing, use body measurement tape instead to track your size and progress.

9. Incorporate weight lifting

Could lifting weights truly be one of the fastest ways to lose weight? Savvy exercisers know that the best workouts don’t include just cardio, but incorporate strength training as well. Building muscle helps you lose inches all around, keeps your metabolism going after leaving the gym and will help you look better, too. Researchers even discovered that weight training could be more beneficial for reducing belly fat than aerobic exercise.

10. Drink plenty of water

Rather that worrying about stomach bloat and water weight, realize that water will actually reduce bloating and overall weight. Drinking water not only keeps fat toxins moving out of the body, it also keeps your metabolism running optimally. In fact, in a 2013 study showed 14 healthy men and women increased their metabolic rate by 30 percent after drinking about 16 ounces of water.

11. Pack your own snacks

Skip the vending machine and on-the-go packaged foods and instead prepare your own healthy snacks to take to work, school or whenever you’re out and about. From apple chips to an on-the-go healthy smoothie, packing your own snacks will help you lose weight fast while also giving you the nutrients you need without the icky preservatives from expensive, processed “foods.”

12. Increase your protein intake

If your goal is to lose weight, it’s recommended to consume half your body weight in grams of protein a day (at the very least). How much protein per day exactly? For those seeking to burn fat and build muscle, aim to consume 0.7 to 1 gram per pound of body weight. For example, if you weigh 150 pounds, you should be getting 75 to 150 grams of protein a day (depending on your goals).

13. Get your fill of fiber

Foods high in fiber will help you feel fuller longer and help reduce sugar cravings, plus fiber has been proven to balance blood sugar, lower cholesterol and more. The average person only gets 15–20 grams of fiber each day when they should be getting 30–40 grams daily from a variety of high-fiber foods.

14. Eat 90 percent of your meals at home

Want to know a secret regarding how to lose weight fast without exercise? Make the majority of your own snacks and meals from whole foods at home. Start by committing to making one meal a day at home. As you get more comfortable in the kitchen, increase that number.

Save money by choosing meals that use in-season produce and combining your meals with your local grocery store’s sales flyer. And don’t forget about leftovers. Use them to create new meals (for instance, make a stir-fry with leftover cooked meats and veggies) or have a weekly night where all the leftovers get put out and everyone in the family can eat their favorites again.

15. Stockpile healthy snacks at home

Keep your cabinets and refrigerator stocked with fresh, healthy snacks so they’re front and center. Try washing fresh fruits and veggies and storing them in glass or nice bowls on the counter or refrigerator shelf where they will be most visible.

16. Slow down!

When you eat fast, it’s easy to overeat. It takes about 20 minutes for your stomach to register that it’s full. Practice mindful eating, chewing slowly and enjoying the flavor of your food. This process will ensure that you not only consume fewer calories, it also eases digestion and helps your brain to catch up with your body.

17. Don’t shop on an empty stomach

Halfway through your shopping trip, have you ever found that your stomach starts growling and all of a sudden those potato chips are looking a lot more appealing than normal? The best solution? Fill up before you go when you’re not fighting hunger pangs, which makes it a lot easier to make healthy choices.

18. Make healthy swaps

Eating clean doesn’t mean you have to give up your favorite foods. Instead, think of ways to “healthify” them yourself, which means you can enjoy delicious and healthy food that also satisfies your cravings.

You can also bring your own healthy foods to gatherings. Whether it’s a healthy appetizer, a tasty side dish, or your favorite clean-eating dessert, you’ll know there’s at least one healthy option that you can fill up on while minimizing your intake of the unhealthier ones.

19. Watch your portions and downsize your plate

Try down-sizing your plate, since the same serving of food looks like less food on larger plates, tricking your brain into eating less.

Are you at a party with hors d’oeuvres and appetizers you just can’t turn down? Decide you’ll eat just one type of bite-sized food and turn down the rest. Or, is your office having a pizza party and the smell of cheesy goodness is too hard to resist? Pick the slice loaded with veggies, enjoy and then turn away.

20. Add in some fat-burning herbs

Most diets barely discuss herbs, but adding in some healthy herbs to whatever eating plant you’re on may be just what you need to lose weight fast! Studies have shown that herbs like cayenne pepper, turmeric, cinnamon and dandelion can all make meals tastier and may all help promote weight loss.

21. Do a cleanse or detox

Whether it be a few days or weeks, doing something like a detox or the Daniel fast is highly effective. Another simple way to cleanse is by starting to drink this Secret Detox Drink.

22. Make a better breakfast

Start your day on the right foot and fuel your body with a hearty breakfast. It’ll give you energy in those first few hours you’re awake. Plus, since breakfast is the first meal of the day, you’ll have all day to burn those calories.

23. Don’t drink your calories

Creamy, foamy drinks might taste delicious, but they can have enough calories to serve as an entire meal — and that’s not even taking into account the amount of sugar and preservatives they contain. Make your own healthier versions instead. From pumpkin spice lattes to spiced hot apple cider, there’s a nutritious alternative for most high-calorie beverages

24. Make small changes

If you’re desperately trying to figure out how to lose weight in a week, remember, this is a marathon, not a sprint. Changing every part of your lifestyle at once is overwhelming and sets you up for failure. Decide on making just one healthy change a week to allow yourself time to adapt.

25. Let those close to you know of your intentions

It can help eliminate bad feelings that arise once you start making different choices. For instance, if you’re constantly turning down dinner invitations with friends, they might assume you’re just not interested in spending time with them. Instead, explain that you’re trying to incorporate a healthy lifestyle and, while that new restaurant isn’t in your plans, you’d love to go see a movie or get together for coffee instead.

26. Use social networks and technology to keep you accountable

Let people know that you’ll be up for a run and ask if anyone wants to join you. Share a post-workout selfie or join an online community where members cheer each other on. Try wearing a fitness tracker or download an app to keep a list of what you’re eating, how how many miles you’re running, etc.

27. Track your progress

Track your progress from the start to see how much you’ve accomplished. Whether you track how many inches you’ve lost, keep a food diary or maintain a journal about the healthy changes you’ve made, it’s encouraging to see what a great job you’re doing. Keeping an exercise or food diary can help you see weaknesses in your routine, push yourself out of a fitness plateau or notice what situations drive you to eat more or exercise less.

28. Treat yourself!

If knowing that your body is thanking you for making healthier choices isn’t enough (and that’s ok!), treat yourself — but don’t tie these “rewards” to food. For instance, if you worked out five days each week for the entire month, splurge on that new tennis racquet you’ve been wanting or indulge in a manicure or pedicure.

A cheat meal — not a day! — is something you might also need from time to time in order to keep on track, especially when you’re first getting used to a healthier lifestyle. Sometimes giving yourself a little cheat takes the wind out of those cravings and keeps your week on track, so start with one cheat meal a week and gradually scale back.

29. Get active with friends

Embracing a healthy lifestyle means cutting out some things you might have taken for granted, like after-work happy hours with coworkers or weekend brunches with friends. But there’s no reason your social life has to suffer. Instead, suggest fun alternatives, like taking a new exercise class together, going on a hike or checking out a spin class.

30. Set and go after a goal

Setting a fitness goal gives you a specific purpose for your workouts and the satisfaction once you’ve completed it. Whether it’s deciding to run your first 10k, learning how to do a headstand when practicing yoga or completing 50 push-ups without stopping, a challenge might be just what you need to get out of a fitness rut.

31. Sleep more

A chronic lack of sleep is linked to obesity, diabetes and more. Plus, sleep is an important time to rebuild muscle from your workout routine and give your brain a chance to process and heal. If you’re constantly sleeping less than seven or eight hours a night, your health — and waistline — will suffer. Some studies suggest that sleep-deprived people are more likely to choose larger portions of snacks than those who sleep at least eight hours at night. If you’re having trouble sleeping, try some of these all-natural ways to fall asleep.

32. Figure out if you’re hungry or just bored

A 2015 study published in the journal Frontiers in Psychology showed that experiencing boredom actually not only increased the amount of snacking, but also the amount of unhealthy eating overall. Before you eat something, drink some water and ask yourself if you’re truly hungry, go on a quick walk outside or around the office or just wait 20 minutes or so before eating.

33. Use essential oils to curb cravings

Take control of cravings naturally by using essential oils like peppermint, grapefruit, ginger, cinnamon or lemon. Instead of consuming another coffee or snack, dab a drop on your wrists to boost energy or calm hunger.

34. Weekends count, too

We often eat well and exercise throughout the week only to let weekends get out of control. If you decide that Friday through Sunday doesn’t count, remember that’s almost half of the week! Commit to keeping a similar schedule throughout the entire week or use the extra weekend time to your advantage: Try doing a longer workout you normally don’t have time for, take the dog on an extra-long walk or hike or use the extra time to prep meals for the upcoming week.

35. Don’t beat yourself up

The best thing to remember is that no one decision will derail your efforts. If you ate more than you intended at your last meal, don’t skip the next few, but instead choose filling, protein-rich foods. Couldn’t work out as much as you wanted? Squeeze in a 10-minute workout and remind yourself to do more the next time you can.

Precautions

Remember, you don’t have to follow a specific diet’s rule completely, especially for these supposed best diet plans to lose weight. Some aspects of a particular diet might appeal to you while others don’t. For example, you might want to be vegetarian one or two days a week to give your wallet a little breathing room and encourage your family to try a variety of seasonal veggies. Or you might reduce your carb intake for a few weeks to level out your insulin levels and jump-start your diet, then switch to a Mediterranean diet, where whole grains are consumed in moderation.

Diet plan shouldn’t be looked at as something to follow for a few weeks or months until you’ve reached a goal weight and then it’s back to your old ways. In fact, that’s the exact reason researchers say diets don’t work.

Instead, a diet plan should be a lifestyle change, something you’re able to stick to because, unlike starving yourself or eating weird concoctions, it’s something sustainable. The way you eat should leave you feeling your best, while providing your body with the nutrients it needs so you can live a long and happy, healthy life.

Final Thoughts

Looking for tips regarding how to lose weight in 10 days or less? Start with these five steps: remove inflammatory, processed foods from your diet; add in fat-burning, filling, and high-fiber foods; exercise less but smarter; take helpful supplements; and try intermittent fasting.
A number of different diets are capable of helping you lose weight. These include: the keto diet, low carb diets, vegan/plant-based diets, Mediterranean diet, low fat diet, and paleo diet.
Other tips for losing weight include: cooking more at home; not drinking your calories; eating more fiber and protein; scheduling workouts; using social networks and technology to keep you accountable; slowing down when eating; and tracking your progress.

The post How to Lose Weight Fast: 5 Steps, 6 Potential Diets + 35 Tips appeared first on Dr. Axe.

Cluster Headaches Causes and Possible Treatments

Christine Ruggeri, CHHC — Tue, 28 Feb 2023 21:45:30 +0000

A cluster headache is one of the most painful afflictions. Sufferers have described cluster headaches as a hot dagger being poked through the eye and into the brain. Women have even compared cluster headache pain to be equivalent to labor pain, while men express that it’s the worst pain they’ve ever felt.

Although the pain can be intense, cluster headaches are rare and the symptoms can be reduced or relieved with a mix of conventional and natural headache remedies. Let’s explore the most effective conventional and natural treatments, along with the symptoms and causes of cluster headaches and how they differ from a migraine or even a tension headache.

What Is a Cluster Headache?

Cluster headaches involve intense and relentless pain in or around one eye on one side of the head. The symptoms can sometimes be confused with a migraine, but there is one major difference. This type of headache occurs in patterns, and it arises in cluster periods — or outbursts of frequent attacks that generally last from six to 12 weeks. A cluster period usually ends in remission, when there are no symptoms for months or even years.

Given the intense, oftentimes debilitating pain associated with the two, cluster headaches and migraines can be difficult to distinguish at first. However, there are several ways in which you can tell the difference between these types of headaches, such as:

Cluster headaches are typically more intense than migraine headaches, but they don’t last as long.
People experience one to eight cluster headache attacks in one day, while migraines typically occur one to 10 times per month.
Cluster headache attacks last 15–180 minutes, while migraine attacks last four to 72 hours.
Cluster headaches are always one-sided and around the eye, whereas migraines can be one-sided or both sides and come with nausea and visual changes.
Cluster headaches occur predominantly in males, while migraines occur predominantly in females.
Cluster headache sufferers appear restless until pain passes, but migraine sufferers prefer to rest in a dark room until pain passes.

Symptoms

The duration of cluster headaches is different for everyone: 80 percent to 90 percent of people who suffer from cluster headaches experience a cluster period that lasts for several weeks and then a remission period for a year, when they experience no symptoms. Chronic cluster periods, which occur in about 20 percent of people, may continue for more than a year, with only a short remission period.

A single cluster headache attack typically lasts between 15 minutes and three hours. During a cluster period, a headache hits around the same time every day, usually occurring at night a few hours after going to bed.

Lying down during a cluster headache attack seems to worsen the conditions, so people are awakened during night attacks and appear restless, pacing back and forth or sitting through an outburst. Some people also experience agitation, changes in heart rate and blood pressure, and sensitivity to light, sound or smell. There are daytime attacks as well, sometimes one to three a day, but they’re typically less severe than nightly bouts.

An attack usually lasts between 15–180 minutes, and then it ends just as rapidly as it began. Although the cluster headache pain ends suddenly, studies indicate that it leaves the person feeling drained and weak afterward.

Here are the most common cluster headache symptoms:

Excruciating pain that is almost always one-sided, located behind or in the eye region and radiating to the forehead, temple, nose, cheek or upper gum of the affected side.
Constant pain during an attack that’s described as burning, throbbing or piercing.
Pain that lasts from 15 minutes to three hours — an attack generally occurs one to three times throughout the day, typically at the same time every day, which is why they’re sometimes called “alarm clock headaches.”

Causes

Cluster headaches are rare, only affecting less than one in 1,000 people, and population-based surveys suggest that there is a considerable diagnostic delay of about seven years. Cluster headaches occur predominantly in males, with a 9:1 ratio of males to females. They generally begin between the ages of 20 and 50, but they may start at any age. Smokers tend to experience cluster headaches more often than nonsmokers.

The headache occurs when the nerve pathway in the base of the brain, called the trigeminalautonomic reflex pathway, is activated. This main nerve is responsible for sensations in the face, so when it’s activated it causes eye pain — a major symptom of cluster headaches. The activated trigeminal nerve also stimulates another group of nerves that cause other symptoms of cluster headaches, such as eye tearing and redness, nasal congestion, and discharge.

Cluster headaches are not caused by an underlying brain condition, like a tumor or aneurysm, but they do seem to come from the hypothalamus, a section of the brain that governs physiological functions, such as temperature, regulation, thirst, hunger, sleep, mood, sex drive and the release of hormones within the body. Recent studies have shown that the hypothalamus is stimulated during a cluster attack.

A 2013 study conducted in China detected significant increases of functional correlation to the right hypothalamus in cluster headache patients during “in attack” periods in comparison to those during the “out of attack” periods. Researchers concluded that cluster headache patients have a dysfunction of brain function connectivity, mainly in brain regions that are related to pain processing.

Cluster headaches are commonly mistaken for allergies because they tend to occur in the spring and fall, which further suggests that the hypothalamus plays a role in this condition. Some researchers posit that the increased familial risk suggests that cluster headaches have a genetic component in some families as well.

Conventional Treatment

There is no cure for cluster headaches, so treatments are used to relieve the symptoms and prevent future attacks. Here is a brief explanation of the most common conventional cluster headache treatments:

1. Deep Brain Stimulation of the Hypothalamus

Because tests have shown that the posterior hypothalamus is activated during cluster headache attacks, the stimulation of the ipsilateral posterior hypothalamus is used to counteract the hyperactivity and prevent intractable cluster headaches.

Hypothalamic stimulation has proved to be success at preventing attacks in more than 60 percent of 58 hypothalamic implanted, drug-resistant and chronic cluster headache patients. The study, published in Therapeutic Advances in Neurological Disorders, states that the implantation procedure has generally been proven safe, although it does carry a small risk of brain hemorrhage.

2. Verapamil

One clinical trial found that 360 milligrams a day of verapamil was superior to the placebo. In clinical practice, daily doses of 480–720 milligrams are mostly used, which may be double the dose used in cardiology. Although verapamil is the most common medication prescribed for cluster headaches, methysergide, lithium and divalproex sodium may also be used.

A 2021 study indicates that gabapentin, topiramate, divalproex sodium and melatonin are other drugs that are possibly effective for preventing cluster headaches. New drug therapies being considered also include ketamine, onabotulinumtoxinA, lysergic acid and sodium oxybate.

3. Corticosteroids

Corticosteroids are often known as steroids, anti-inflammatory medicines that are prescribed for a wide range of conditions, including painful and inflamed joints, inflammatory bowel disease, Crohn’s disease, and chronic obstructive pulmonary disease. Corticosteroids are used to replace certain hormones that are not being produced by the body naturally, and they have been used in the treatment of cluster headaches for 50 years.

Researchers state that corticosteroids are effective when used as a treatment for cluster headaches because they influence inflammation, hypothalamic-pituitary-adrenals, histaminergic and opioid systems. The downside of using corticosteroids for cluster headaches is that a high dose is needed, which comes with safety concerns.

That’s why this type of medication shouldn’t be used for more than four weeks at a time. The possible side effects from corticosteroids include thinned skin that bruises easily, an increased risk of infection, mood changes, diabetes, high blood pressure, osteoporosis and withdrawal symptoms.

4. Occipital Nerve Blockages

An occipital nerve block is an injection of a steroid around the occipital nerves that are located on the back of the head, just about the neck area. Our occipital nerves supply feeling, including pain, to a good portion of the back and top of the head.

The injected steroid reduces inflammation and swelling of tissue around the occipital nerves, which helps to reduce headache pain. The injection needs to be done at a health care clinic or doctor’s office; it typically starts working in three to five hours, and its effect can last for several days to a few months. The most common side effect of occipital nerve blockages is pain at the injection sight. Some uncommon side effects include infection, bleeding and worsening of symptoms.

There are mixed reviews about the efficacy of occipital nerve blocks. A 2005 study conducted in Germany found that the injections were not effective in the treatment of chronic tension headaches. Another review published in Current Pain and Headache Reports mentions that some studies did show positive outcomes, but few were controlled and blinded, so more research is needed.

5. Sumatriptan

Sumatriptan is typically used in the treatment of migraine headaches. It’s a class of medications called selective serotonin receptor agonists. Sumatriptan narrows the blood vessels in the head, stopping pain signals from being sent to the brain and blocking the release of substances that cause headache symptoms.

Sumatriptan does not prevent headache attacks or reduce the number of headaches attacks; it only relieves the symptoms. It may cause side effects, including drowsiness, weakness, dizziness, upset stomach, diarrhea, nausea and muscle cramps.

Most studies suggest that sumatriptan is effective for the treatment of a single acute headache or migraine attack. In order to treat cluster headaches, the medication would have to be taken with each attack, which can be up to eight times a day.

Natural Treatments

Natural remedies for cluster headaches include certain supplements and lifestyle changes.

1. Magnesium

People who suffer from cluster headaches typically have low blood levels of magnesium and can benefit from magnesium supplementation or injections. Preliminary trials show that intravenous magnesium injections may relieve a cluster headache attack, and a magnesium deficiency can cause exasperated conditions.

To relieve cluster headache symptoms and reduce attacks, take 400 milligrams of magnesium three times a day, taking one capsule before bedtime because attacks are most common in middle of the night. Eating magnesium-rich foods like spinach, chard, pumpkin seeds, yogurt, almonds, black beans, avocado and bananas can also be helpful.

2. Vitamin B2

Vitamin B2 may decrease the severity and frequency of cluster headaches. It’s an important vitamin that also acts as an antioxidant in the body, maintaining healthy blood cells and boosting energy levels.

A vitamin B2 deficiency can result in nerve damage and inflammation, two conditions that may increase the intensity of cluster headaches. In a 2004 study published in the European Journal of Neurology, patients who received 400 milligrams of vitamin B2 capsules per day experienced fewer headache attacks than before supplementation.

3. Kudzu Extract

Kudzu extract comes from a semi-woody, perennial and leguminous vine native to Southeast Asia. For more than 2,000 years, kudzu has been used as an herbal treatment for fever, acute dysentery, diarrhea, diabetes and cardiovascular disease. Over 70 phytochemicals or phytonutrients have been identified in kudzu root, with isoflavonoids and triterpenoids as the major constituents.

In 2009, cluster headache patients were questioned about their use of various alternative remedies. Of the 235 patients identified, 16 had used kudzu, and they consented to interviews and provided medical records. Eleven (69 percent) experienced decreased intensity of attacks, nine (56 percent) decreased frequency and five (31 percent) experienced decreased duration — all with minimal side effects.

4. Melatonin

Melatonin is used as an adjunctive therapy in patients with cluster headaches who have incomplete relief of their headaches when using conventional treatments. Melatonin levels have been found to be decreased in cluster headache patients, and a lack of melatonin secretion may predispose the patient to headache attacks.

Some studies have found that melatonin treatment can rapidly alleviate cluster attacks but only in episodic cluster headache patients. In studies that showed no results after treatment, researchers suggested that melatonin be used before the cluster period begins for the best results.

5. Capsaicin Cream

Apply a small amount of capsaicin cream to the inside of your nostril (the same side that’s experiencing the pain). The main ingredient in capsaicin cream is cayenne pepper, which works by blocking nerve pain signals.

A study published in the Clinical Journal of Pain states that capsaicin application reduced the number of headache attacks in the 60 days after the end of treatment. For some people, applying capsaicin cream to the inside of the nostril can cause a temporary painful sensation, sneezing and nasal secretion — however, as the results indicate, it can help remedy cluster headaches.

6. Psilocybin Mushrooms

These psychedelic mushrooms may seem like a strange natural treatment for incredibly painful cluster headaches, but many sufferers are turning to psilocybin mushrooms for relief when nothing else has worked. Psilocybin is a classic hallucinogen, and case studies suggest that it may be effective for the treatment of cluster headaches.

These reports suggest that further research on the effects of doses of psilocybin on cluster headaches may be warranted.

7. Get Outdoors

People with cluster headaches experience a relief of symptoms after receiving oxygen during an attack. This can be done naturally by getting outdoors and taking deep breathes of fresh air, such as forest bathing.

8. Exercise

Daily exercise can reduce stress and boost blood circulation. In between headache attacks and when in remission, take a long hike, attend a yoga class or practice interval training. It’s been proven to help relieve headache symptoms, adding cluster headache relief to the long list of the benefits of exercise.

9. Breathing Exercises

Deep, rhythmic breathing allows more oxygen into the brain, relieving the pain during headache attacks and leaving the body at ease. That’s what makes yoga such a great activity for headache suffers. Its physical exercise combined with breathing exercises have been found to alleviated headache symptoms.

10. Stick to a Regular Sleep Schedule

A 2020 study revealed that cluster headaches can often begin during your sleep cycles, and they may be related to sleep apnea. It’s important that people who experience cluster headaches stick to a regular sleep schedule.

Cluster periods may actually begin when there are changes in your normal sleep routine, so it helps to stay consistent. If you have insomnia, that could also trigger cluster headaches, so do everything you can to ensure a regular, quality sleep schedule.

11. Use Peppermint Essential Oil

Peppermint oil is known to relieve headaches, boost energy, release tight muscles and improve mental focus. Before and during a cluster headache attack, apply two to three drops of peppermint oil topically to the temples, back of neck and bottoms of the feet.

12. Drink Ginger Tea

A bioactive ingredient in ginger, called gingerol, has therapeutic benefits. It acts as a highly potent antioxidant and anti-inflammatory agent. It also reduces pain by acting on vanilloid receptors and relieves nausea, which can be a symptom of intense cluster headache attacks.

Drink ginger tea one to two times daily to relieve the symptoms of cluster headaches.

13. Avoid Alcohol and Tobacco

Alcohol and tobacco use can increase the frequency of cluster headache attacks and make the pain even worse. If you suffer from cluster headaches, avoid alcohol and tobacco, especially during a cluster period.

Final Thoughts

Cluster headaches only occur in one out of every 1,000 people. Although they’re rare, they can be a serious condition for sufferers, as the pain is continuous and excruciating.
There are a number of conventional treatments for cluster headaches; they mainly focus on reducing pain and frequency of cluster headache attacks.
Some natural remedies, such as magnesium and vitamin B2 supplements, capsaicin cream and melatonin, have proven to be effective against cluster headaches. They won’t stop the attacks altogether, but they do offer relief from the pain and frequency of attacks.
Some easy lifestyle changes can help to reduce the symptoms of headache clusters, including deep breathing exercises, avoiding alcohol and tobacco, and using peppermint oil before and during attacks.

The post Cluster Headaches Causes and Possible Treatments appeared first on Dr. Axe.

The Surprising Potential Health Benefits of Being Short

Joe Boland — Fri, 24 Feb 2023 19:08:07 +0000

As you grow up, being short in stature often comes with some negatives, but it turns out, as you age, there are actually advantages to being on the shorter side. In fact, research shows there are some surprising health benefits of being short.

In a January 2023 column published in the New York Times, author Mara Altman relayed some of the research that shows correlations between shorter people and better health outcomes, such as greater longevity and lower rates of cancer.

Research: Potential Benefits of Being Short

Altman, a self-scribed short person, writes:

On average, short people live longer and have a lower incidence of cancer. One theory suggests this is the case because with fewer cells, there is less likelihood that one goes wrong. I’d take that over dunking a basketball any day.

The short are also inherent conservationists, which is more crucial than ever in this world of eight billion people. Thomas Samaras, who has been studying height for 40 years and is known in small circles as the Godfather of Shrink Think, a widely unknown philosophy that considers small superior, calculated that if we kept our proportions the same but were just 10 percent shorter in America alone, we would save 87 million tons of food per year (not to mention trillions of gallons of water, quadrillions of B.T.U.s of energy and millions of tons of trash).

While it may be controversial, it does make sense. Smaller people tend to eat less and utilize fewer resources for things like clothing, which helps with conservation as more and more resources become more and more scarce.

That’s not all. Other studied health benefits of being short include:

Less likely to suffer from age-related chronic diseases
More likely to reach advanced age
Biological advantages, such as “reduced cell replication, much lower DNA damage and reduced cancer incidence”
Higher sex hormone-binding globulin, which is linked to liver health, blood clotting and fighting infection
Better defense against diabetes
Reduced risk of heart disease

Precautions

As you can see, plenty of research shows there are advantages to being short, both personal and environmental, but does that mean you’re doomed if you’re tall? Not necessarily.

As Dr. Rod McEver noted in the Oklahoman via Yahoo Finance:

Research on this topic is largely epidemiological. That means scientists study distributions of health outcomes in broader populations for evidence of links between those outcomes and their causes. In these types of studies, it’s often difficult to establish causation, as many other hidden factors can be at play.

In other words, take their results with a grain of salt.

That said, those of us more likely to knock our heads on low ceilings and doorways have been found to have decreased chances of coronary heart disease, stroke, high blood pressure and high cholesterol. Conversely, studies have shown we’re at greater risk for varicose veins, irregular heartbeats, nerve damage in the arms and legs, and skin and bone infections.

Meanwhile, those with shorter, smaller bodies may, on average, experience fewer diet-related chronic diseases and live longer. Some researchers have suggested the life expectancy gap between the sexes is, in fact, due to height differences. (The average lifespan for U.S. women is about five years longer than for men, who are about 8% taller.)

As you can see, there are pros and cons to being short. While the evidence may not be crystal-clear, the trends are undeniable over decades of research.

So if a lack of height has you down (pun intended), hold your head up high knowing there are, indeed, potential health benefits of being short.

The post The Surprising Potential Health Benefits of Being Short appeared first on Dr. Axe.

7 Natural Treatments for a Heel Spur (Plus Symptoms & Causes)

Christine Ruggeri, CHHC — Wed, 22 Feb 2023 13:15:40 +0000

A heel spur is caused by the displacement of calcium on the bone that forms on the underside of the heel. It may be one small bony protrusion or a collection of tiny, irregularly shaped growths on the bone of the heel, which is called the calcaneum.

Heel spurs are sometimes painful — described as a knife digging into the heel — and other times, a heel spur goes unnoticed and is only detected by an X-ray.

Because knowledge about the symptoms of heel spurs is somewhat limited, it’s common that it’s mistakenly assumed to be plantar fasciitis. A heel spur is simply the presence of an extra protrusion on the bony surface of the heel, while plantar fasciitis is the inflammation of the plantar fascia — a thick, connective tissue band that extends from the heel bone to the heads of the metatarsal bones, which are five long bones in the foot located between the heel and the toes.

This connective tissue forms a tie that supports the arch on the bottom of your foot. Strain on the plantar fascia leads to irritation, swelling and then a weakness of the arch — this creates pain at the back of the heel.

On the other hand, a heel spur is only observable by an X-ray and is painful when inflammation develops in the tissues surrounding it.

Heel spurs are most often seen in middle-aged men and women, but they can be found in all age groups. It’s common that people have heel spurs without ever knowing it — many patients with plantar fasciitis who do have discomfort are found to also have heel spurs when observed with X-ray.

What Causes a Heel Spur and Plantar Fasciitis?

The process of bone formation is initiated when the heel is subjected to constant wear and tear. This is typical among most athletes, runners, or even people who begin jogging or walking daily after years of no exercise.

The plantar fascia is the thick, connective tissue that supports the arch on the bottom of the foot. The strain in the foot muscle and ligaments stretches the plantar fascia and tears the membrane that covers the heel bone.

In order to protect the heel’s surrounding tissues from repetitive damage and strain, cells that specialize in forming bone migrate to the site and start depositing calcium, which leads to the formation of heel spurs. This calcium buildup on the underside of the heel bone is a process that typically occurs over a period of many months.

Some causes of heel spurs and plantar fasciitis include:

Abnormal or lopsided walking, which places excessive stress on the heel bone, ligaments and nerves
Running, jogging or jumping, especially on hard surfaces
Poorly fitted or badly worn shoes, especially those lacking appropriate arch support
Excess weight and obesity

Symptoms

More often than not, heel spurs have no signs or symptoms, and you don’t feel any pain. This is because heel spurs aren’t pointy or sharp pieces of bone, contrary to common belief.

Heel spurs don’t cut tissue every time movement occurs. They’re actually deposits of calcium on bone set in place by the body’s normal bone-forming mechanisms. This means they’re smooth and flat, just like all other bones.

Because there’s already tissue present at the site of a heel spur, sometimes that area and the surrounding tissue get inflamed, leading to a number of symptoms, such as chronic heel pain that occurs when jogging or walking.

Another cause of heel spur pain comes from the development of new fibrous tissue around the bony spur, which acts as a cushion over the area of stress. As this tissue grows, a callus forms and takes up even more space than the heel spur — leading to less space for the thick surrounding network of tendons, nerves, ligaments and supporting tissue.

These important structures in the foot have limited space because of calcium or tissue buildup, which leads to swelling and redness of the foot and a deep, throbbing pain worsened with exercise.

The pain caused by heel spurs can be a sharp, stabbing pain when using the foot after a long period of rest. Sometimes it then reduces to a dull throb that can worsen when engaging in activities like jogging or jumping.

People sometimes describe the pain of heel spurs and plantar fasciitis as a pin sticking into the bottom of the foot when they first stand up in the morning. This pain later turns into a bearable ache.

The cause of the pain is generally not the heel spur itself, but the soft-tissue buildup associated with it. People often complain that the sharp pain returns after they stand up following sitting for a prolonged period of time.

Conventional Treatment

Conventional treatment for heel spurs typically includes rest, stretching exercises, icing and anti-inflammatory medications. Many people find it difficult to go through the day without some sort of routine activity or exercise, and this prolongs the heel spur and forces people to rely on anti-inflammatory medications for a longer period of time. This can be detrimental due to the many side effects of these medications, including gastrointestinal problems like leaky gut, bleeding and ulcer symptoms.

Another conventional treatment for a heel spur is a steroid injection. This treatment, however, isn’t always effective because of the many structures in the heel, making it a difficult place for an injection. If this treatment goes wrong, it can make the original symptoms even worse.

Another interesting means of treatment is Cryoultrasound, an innovative electromedical device that utilizes the combination of two therapeutic techniques: cryotherapy and ultrasound therapy. Treatments with Cryoultrasound accelerate the healing process by interrupting the cycle and pain and spasms.

This form of therapy increases blood circulation and cell metabolism. It stimulates toxin elimination and is supposed to speed up recovery.

In some cases, heel spurs are removed by surgery after an X-ray. While the surgery is typically effective, it’s a timely and expensive procedure.

Even after surgery, heel spurs can reform if the patient continues the lifestyle that led to the problem. These reasons are why most people who develop painful heel spurs begin looking for natural remedies for joint and bone pain.

Surgery isn’t required to cure a heel spur. In fact, more than 90 percent of people get better with nonsurgical treatments. If nonsurgical methods fail to treat symptoms of heel spurs after 12 months, surgery may be necessary to alleviate pain and restore mobility.

Of course, there are possible complications of heel spur surgery, including nerve pain, permanent numbness in that area, infection, recurring heel pain and scarring. If the plantar fascia is released, a common surgical method, there’s a risk of foot cramps, stress fractures, tendonitis and instability.

7 Natural Treatments for a Heel Spur

1. Magnesium

Magnesium is an essential mineral for bone formation and utilizing calcium. More than half of the magnesium in the human body is stored in the bones, and it’s required by the body for protein synthesis, nerve function and the production of the antioxidant glutathione.

One way to treat the symptoms of a heel spur is with a warm bath with Epsom salt. Epsom salt is magnesium sulfate, and it has many beneficial properties when it comes to relieving pain and inflammation. Add a cup of Epsom salt to your detox bath recipe, and gently massage your heels to release the pressure.

There are also plenty of great magnesium-rich foods that provide you with the magnesium you need to alleviate a heel spur.

2. Vitamin B5

One of the primary signs of a serious vitamin B5 deficiency is muscle impairment and pain. Vitamin B5 is responsible for helping with nerve function, specifically creating an important molecule called acetylcholine.

Acetylcholine is used to send nerve signals to muscles. This helps the body avoid nerve damage and impairment. Vitamin B5 is also known to accelerate our healing process.

Some foods naturally high in vitamin B5 include avocado, sunflower seeds, eggs, salmon and lentils. Taking B vitamin complex supplements is correlated with lower levels of joint pain, enhanced muscle strength, and fewer symptoms associated with muscle or joint fatigue.

3. Proteolytic Enzymes

Inflammation is naturally reduced with proteolytic enzymes — a group of enzymes that breaks the long chain-like molecules of proteins into shorter fragments and then into amino acids. Research shows that proteolytic enzymes cut down on remission time and increase response rates. They’re used for therapy on patients suffering from intense joint and muscle pain, cancer, and age-related diseases.

One example of a proteolytic enzyme is bromelain, which fights inflammation by blocking metabolites that cause swelling. It also acts to decrease swelling by activating a chemical in the blood that breaks down fibrin, thus leading to reduced swelling.

Bromelain health benefits, which can be found in the stem and fruit of a pineapple, are many, and it’s often recommended to be taken before surgeries to speed healing time and decrease inflammation commonly associated with surgical procedures. Reducing inflammation helps in healing a heel spur and relieving the pressure.

4. Alkaline Diet

It’s important that our bodies have a proper pH balance in order to avoid inflammation and calcium buildup, which causes a heel spur.

To function at its best, the body must maintain a proper and delicate acid/alkaline balance, which is referred to as your pH balance — pH is short for the potential of hydrogen and is a measure of the acidity or alkalinity of the body’s fluids and tissues.

A pH of 7 is neutral, which means it’s right in the middle of the acid base scale and is neither acidic nor alkaline. When the body chemistry turns too acidic, many disorders and diseases develop.

A system too high in alkaline has a hard time absorbing calcium properly, which is essential for strengthening bones. Once the bones are under stress, they formulate bone spurs in order to “fix” the problem.

If the system is too acidic, calcium is attracted to the acidic areas because it’s so alkaline. The body uses calcium as a buffer in order to neutralize excess acid and takes calcium from the bones when needed to neutralize excess acidity in the blood and tissues.

This is why too much acidity in the body over a long enough period of time results in osteoporosis, which causes the bones to become weak and brittle.

Even though there are many sources of acidity and toxicity in our environments, the biggest contributor to unbalanced pH is our diets. Our problem is more a matter of not taking in enough alkaline foods rather than taking in too much acid.

Fruits and vegetables are potassium-rich foods, and they serve as a natural buffer to acidity. Raw foods, green drinks, and water with lemon or lime boost alkalinity.

On the other hand, processed foods contain tons of sodium chloride, or table salt, which constricts blood vessels and creates acidity. Too much animal protein, dairy and grains also cause sulfuric acid to build up in the blood as amino acids are broken down.

5. Fish Oil

Omega-3 fatty acids, one of the fish oil benefits, are some of nature’s strongest tools against inflammation. Omega-3 foods include fish oil, and you can take fish oil tablets rich in omega-3 fatty acids daily in order to relieve your body from pain and irritation.

Many Americans’ health problems can be traced back to having an imbalance of omega-3 and omega-6 fats. In moderation, omega-6 fats aren’t necessarily bad for you, but if they’re consumed in large amounts without omega-3 fats, they cause inflammation that leads to chronic illness.

Research shows that fish oil can benefit those with bone pain, especially overweight older adults who suffer from osteoarthritis pain.

6. Roll Out Area or Massage

Warm oil massages are extremely beneficial for your feet. Frequent foot massages increase fluid flow, speed up the healing process and break up scar tissue.

By stretching your toes and massaging your toes and heel, the scar tissue heals as stronger and more resilient tissue.

If you suffer from heel spur pain, warm up a small amount of olive or coconut oil, and deeply massage it into your heel. The warm oil — coconut or olive oil — comforts your heels and keeps them safe from the harmful effects of excessive wear and tear.

Also, one of essential oils benefits is its anti-inflammatory properties. These includerosemary oil, thyme oil, rose oil and lavender oil.

7. Wear Minimalist Shoes

Choosing the right shoes for your lifestyle and physical activity is very important. You can prevent heel spurs by wearing well-fitting shoes with shock-absorbent soles, firm shanks and supportive heel counters.

Shoes that are too tight restrict the movement of the tendons, which damages the bones of the feet. Wearing the right shoes reduces pressure on the heel and helps distribute your body weight evenly.

The post 7 Natural Treatments for a Heel Spur (Plus Symptoms & Causes) appeared first on Dr. Axe.

Kegel Exercises: A Proven How-To Guide

Jillian Levy, CHHC — Tue, 21 Feb 2023 13:45:25 +0000

You may have heard of kegel exercise, but unless you’ve tried them yourself you’re probably still wondering: What are kegels? Kegel exercises or kegels are simple and discreet exercises performed on the “pelvic floor” region of the body, with the goal of strengthening the pelvic floor muscles and improving several uncomfortable symptoms.

Many women, and men too, who struggle with controlling their bladders and urination, are looking to improve their intimate lives with their partners, and have experienced weakening of the pelvic floor during or following pregnancy all have successfully improved these symptoms by effectively practicing kegels.

One of the best things about these pelvic floor exercises? You can practice kegels anywhere, at any time, and no one will even know you’re doing them!

In fact, some people report performing them as they shower, drive to work or any other time that reminds them to practice for at least a few minutes daily.

How Kegels Strengthen the Pelvic Floor

Kegel exercises strengthen the pelvic floor muscles that are responsible for supporting the function of other organs, including the uterus, bladder, intestines and rectum.

The proper name for the pelvic floor, also called the pelvic diaphragm, is the levator ani. This name refers to a group of muscles that includes the pubococcygeus, puborectalis and iliococcygeus, which all move and work together in the pelvic area to control both sexual arousal and urination. These muscles wrap around the urethra, and that’s why when their strength is improved, you experience more control over your ability to start and stop urination.

Studies have demonstrated that by exercising these specific muscles, meaning practicing series of contracting and then relaxing them, they become stronger and better able to control unwanted symptoms. Most people are able to see results from kegel exercises within four to eight weeks of regularly practicing them, although for some people it takes up to several months to see real improvement in pelvic strength.

Many people falsely believe that there are only kegel exercises for women, but kegel exercises for men are the same and can be just as beneficial.

Who Should Perform Kegel Exercises?

If any of the following apply to you, you can likely benefit from regularly practicing some simple kegel exercises:

Orgasm trouble: You are either a man or women who has trouble reaching orgasms and want to improve your sex life.
Pregnancy: You are pregnant and want to work on strengthening your pelvis in order to prepare for the bodily stress of labor.
Post deliver: You had a pregnancy and delivery that left your pelvic floor feeling different and less strong than it felt prior to being pregnant.
Urinary incontinence: You have weak control over your bladder and sometimes experience a “leak” when you do things like exercise, laugh and strongly cough. (This is called urinary incontinence.)
Fecal incontinence: You suffer similar problems with bowel movements and tend to feel like you cannot control things when you need to go to the bathroom. (This is called fecal incontinence.)
Surgery in pelvic floor region: You had surgery performed on any of the organs involved in the pelvic floor region, including the bladder, uterus, intestines or rectum, which makes it difficult for you to control these organs and properly eliminate waste.
Prostate surgery or radiation: Men who have had prostate surgery or radiation may also suffer from urinary incontinence.
Aging: You find that as you age you have less control over your pelvic floor than you used to.
Overweight: Being overweight can limit the strength in your pelvic floor, resulting in unwanted symptoms.

Now, let’s talk about exactly how to do kegels. They’re really not that hard once you understand how to do them correctly.

How-to Guide: Kegel Exercises

Step 1. You need to locate the muscles within your body that are used in kegel exercises.

You can do this by going to the bathroom to urinate and stopping your stream midway. Pay attention to which muscles you needed to engage to effectively hold urination from continuing.

This will show you whether or not you have a weakened pelvic floor, but keep in mind that this method is only used for initially locating the muscles and shouldn’t be used again and again because it can damage the urethra.

Step 2. After locating your muscles, start practicing basic exercise “contractions.”

Begin kegel exercises by lying flat on your back on a firm bed or floor. If laying on the floor, I recommend using an exercise mat for comfort.

Try to locate the same muscles you used to stop urination, and tighten those muscles, holding for several seconds as if you are once again stopping yourself from going to the bathroom. Work your way up to holding the contraction (tightening) for five seconds, then relax your muscles.

Give yourself a rest of a few seconds, and keep repeating this method.

Step 3. Increase your pelvic floor strength by holding contractions longer.

Once you’ve gotten the hang of holding muscle contractions for five seconds, work your way up to 10 seconds. Aim to do a series of 10 seconds of tightening, then 10 seconds of relaxing. Perform this series 10 times.

Step 4. Practice every day: Three sets of kegels, 10 reps per set.

Completing three sets of 10 exercises daily is the goal for kegel exercises. Keep in mind that you are targeting your pelvic floor muscles, the same ones used to stop urination.

You do not want to rely on tightening your abs, upper thighs or glute (butt) muscles, so get to know which muscles you are really working with, and keep practicing tightening them for 10 seconds at a time.

Troubleshooting

Many people report initially having trouble locating the “kegel muscles,” so if you’re not feeling confident about your ability to perform the exercises correctly, you’re not alone. If you still aren’t sure if you’re reaching the correct muscles, you can try using these techniques:

If you’re a woman: You can try squeezing a finger in your vagina, then letting go. If you effectively are able to squeeze your finger, you are using the correct muscles.
If you’re a man: You can do the same within the rectum. Try inserting a finger and squeezing it to see if the pelvic floor is engaged.
Ask for help: You can also seek the help of a physical therapist, who will work with you to increase not only the correct pelvic muscles, but also the core and quadriceps muscles’ strength, which play a part in the pelvic floor as well.
Try pilates: Some people find it helpful to practice Pilates-style exercise moves to build more muscle strength through the entire core and pelvis, helping actively engage kegel muscles.

Research shows that properly locating the right kegel muscles is key to experiencing full benefits, so be sure to take your time finding the right group of muscles to get the best results.

Benefits

Wondering how these pelvic floor exercises ever came to be? Kegel exercises were first created and documented by American gynecologist Dr. Arnold Kegel in 1948. In his published report, Dr. Kegel reported that by practicing non-surgical targeted kegel exercises regularly, women were able to strengthen their pelvic muscles and as a consequence experience better sex lives, healthier pregnancy delivery, more control over their orgasms and more.

Dr. Kegel believed that a certain dysfunction of the “pubococcygeus” area of women’s pelvic regions left them with weakened muscles that were to blame for symptoms like a lack of feeling during sex and an inability to have orgasms. Today, researchers encourage kegel exercises for additional benefits beyond an improved sex life, especially for controlling urinary incontinence.

Kegel Exercises for Sexual Health

While more research still needs to be conducted to evaluate the effectiveness of kegels on a better sex life, many women and men report that having a strengthened pelvic region can improve their ability to achieve orgasms.

The pelvic muscles are used during sex to create friction and contractions that can lead to orgasm, so improving circulation, sensation and ability to contract these muscles may be able to help those struggling with having an orgasm.

There is no specific protocol for exercising kegels related to a better sex life. The same method is used as for controlling urine incontinence and for pregnant women.

Some women like to test whether their kegel muscles are becoming stronger by using a vaginal cone or device that they can practice holding in place with their pubic muscles. Doing this prior to sex can engage the correct muscles and improve blood flow, which can help with achieving an orgasm.

Kegel Exercises for Pregnancy

The pelvic muscles play a very important role in a healthy pregnancy, working to support the weight of the growing and expanding uterus during pregnancy and helping stretch the region during labor. This means the kegel muscles essentially work overtime during pregnancy and can afterward become weakened and stretched past their comfortable point once the delivery is over.

Luckily, kegel exercises help build back their elasticity and strength following childbirth, helping control symptoms of postpartum urinary incontinence and difficulty enjoying sex. Multiple studies have shown that kegel exercises can significantly reduce symptoms of urinary and fecal incontinence in pregnant and postpartum women.

It’s also useful to build the kegel muscles prior to labor — this way they are more powerful at helping facilitate labor. Practicing before labor also improves strength in the perineum, which is the area located between the vagina and rectum that can easily tear during labor.

MODIFICATION NOTE: While performing pelvic floor exercises like kegels, if you experience any lower back discomfort, then you may want to use an exercise ball under your feet to relieve the pressure on your back.

Kegel Exercises for Men

Though most commonly used by women, men can also use kegel exercises. Kegels for men are a useful way for the male population to achieve the same results as females.

Men can strengthen their pubococcygeal muscles and other muscles of the pelvic diaphragm that control sexual arousal and urination. Some evidence shows that kegels can help improve erections, urinary incontinence and fecal incontinence in men who have weakened pelvic muscles.

Some men experience weakening in this region due to aging, surgical removal of the prostate, symptoms related to diabetes or an overactive bladder. The most popular reason for men to practice kegels is to improve control over urination, especially the occurrence of uncontrolled dripping after urinating.

Men can follow the same direction as women to effectively begin practicing kegel exercises — kegel exercise for men and kegel exercises for women are one and the same.

Pelvic Toner Devices

In addition to practicing basic kegels that require no devices or equipment, some women choose to try pelvic toner devices. Most often these devices are used discreetly by women in their own homes and are not commonly used by physicians, because basic kegel exercises have proven to be just as or even more effective than devices at targeting the correct muscles.

There are a variety of devices on the market, including electro-stimulation devices, vaginal cones, resistance bars and balls, and resistance bands that include springs (which is the type promoted by Dr. Kegel). Studies have shown that simple kegel exercises actually do a better job of reaching the desired muscles than devices, so at this time doctors usually don’t recommend women use devices.

One added benefit of using pelvic devices seems to be that some types offer biofeedback, which relays when you are targeting the right muscles or not engaging correctly. This type of biofeedback is most often available in electro-stimulation devices, which are the kind used most commonly in doctor offices.

Electro-stimulation devices produce a reading of how strong the kegel contractions are and if they are being performed properly, which can show how strength is building as time goes on. Electrical devices like this help send the women positive reinforcement and work using electrodes that are placed on the pelvis region.

Final Thoughts

Since kegels can be performed anywhere using no equipment and take minimal time and effort, you should give them a try if you struggle with urinary incontinence or want to improve your sex life.

Now that you know how to do kegels, it’s time to start practicing these highly therapeutic pelvic floor exercises regularly.

Unlike taking medication or relying on surgery, kegels can offer a natural and effective way to improve unwanted pelvic conditions as well as your love life.

The post Kegel Exercises: A Proven How-To Guide appeared first on Dr. Axe.

What Causes Belching? Plus, How to Treat & Prevent Excessive Burping

Christine Ruggeri, CHHC — Sat, 18 Feb 2023 23:00:14 +0000

Belching is a normal body process that allows for the release of air in the stomach. When you swallow air when eating or drinking, you’ll feel the urge to release it by belching, and burping three to four times after eating a meal or up to 30 times per day is considered normal.

If you experience excessive belching for an extended period of time, it’s time to consider the culprit. Some foods, activities and medical conditions can cause frequent burping, and in some cases, this can be treated with simple lifestyle changes.

For people with underlying conditions that cause excessive air in the stomach, a doctor may have to be consulted for a treatment plan.

What Causes Belching?

Belching (or burping) is a natural body process that occurs when excess air is expelled from the stomach through the mouth. The extra air is either swallowed when eating or drinking, or it’s produced during the digestion process. When the stomach expands from the air, it triggers a need to burp.

Belching typically produces a distinctive sound and may be accompanied by a release of air that’s either odorless or foul-smelling.

While belching is a normal bodily function, excessive or frequent belching can be a sign of an underlying digestive problem or medical condition. Studies suggest that some conditions that may cause frequent burping include:

Other possible causes of belching include:

Drinking or eating too quickly
Drinking carbonated drinks
Drinking alcoholic beverages, such as beer
Drinking through a straw
Chewing gum
Sucking on hard candy
Talking and eating at the same time
Anxiety
Smoking
Certain medications, including laxatives and pain medications
Eating gassy foods, including broccoli, beans, cabbage, cauliflower, raisins and banana
Using spices when cooking or eating spicy foods

How to Treat Excessive Burping

The treatment for excessive belching depends on the underlying cause, whether it’s a medical condition, reaction to certain foods in your diet or due to being overweight

If you have a medical condition that causes burping, speak to your doctor about remedies. Some ways to treat excessive burping naturally include:

Avoid carbonated drinks, chewing gum and hard candy.
Eat slowly, and chew your food thoroughly.
Limit or avoid foods that are known to cause gas, such as broccoli, beans, onions and cabbage.
Limit or avoid eating spicy foods.
Avoid large meals, and eat smaller, more frequent meals instead.
Drink water with meals, rather than before or after.
Lose weight if you are overweight.

When these lifestyle changes don’t relieve burping, a doctor may recommend taking an antacid to reduce gas production in the body and neutralize stomach acid. Speak to your health care provider before taking these over-the-counter medications for belching to ensure they won’t interact with other medications you take or worsen a health condition.

Risks and Side Effects (When to See a Doctor)

Burping after meals is perfectly normal and nothing to be concerned about. If you’re belching frequently for an extended period of time and more than 30 times per day, it’s time to consider the cause and make changes to reduce it.

When frequent burping comes on suddenly and it’s paired with symptoms such as vomiting, sharp pain in your throat or digestive discomfort, or excessive belching lasts for more than three days without relief, call your doctor.

Prevention Tips

It may not be possible to prevent belching entirely since it’s a natural bodily function, but there are several strategies you can use to reduce the frequency and intensity of belching, including the following:

Eat and drink slowly: Eating and drinking too quickly can cause you to swallow air, leading to burping. Be sure to take your time and chew your food thoroughly before swallowing.
Avoid certain foods: Certain foods and drinks can cause excessive belching, especially those that are carbonated and high in sugar, starch and fiber. Some foods to avoid or limit include carbonated drinks, beer, dairy products, beans, broccoli, cabbage, onions and spicy foods.
Avoid using straws: Using a straw to drink can cause you to swallow air, leading to belching. If you’re prone to burping, drink from a glass or bottle instead of a straw.
Avoid chewing gum: Chewing gum or sucking on candy and lozenges can also cause you to swallow air and burp, so avoid these actions to prevent belching.
Quit smoking: Smoking can cause you to swallow air, leading to belching. Research also shows that smoking is significantly associated with medical conditions that cause frequent burping, including GERD.
Manage stress: Studies indicate that stress and anxiety are linked to belching in some cases. To prevent stress-induced burping, practice stress relievers like exercise, meditation, journaling, spending time outdoors and deep breathing.
Wear loose-fitting clothing: Tight clothing around your waist, such as tight jeans or pants, can put pressure on your stomach and cause you to swallow air, leading to belching. To prevent belching, opt for loose-fitting clothing around your stomach.
Take probiotics: Taking a high-quality probiotic supplement can help alleviate digestive problems associated with belching, such as GERD, heartburn, dyspepsia and regurgitation, according to research.
Speech therapy: Speech therapy promotes awareness of air inhalation when you speak, eat and exercise. It has been proven to help people with conditions that cause excessive belching. If you’re prone to burping and working to prevent it, consult with a speech therapist.

Conclusion

Belching is a natural body process that occurs when excess air is expelled from the stomach through the mouth.
Making lifestyle changes, such as eating and drinking slowly, avoiding certain foods, and managing stress, can help prevent or reduce belching.
If you experience excessive or frequent belching and lifestyle changes aren’t making a difference, talk to your doctor to rule out any underlying medical conditions.

The post What Causes Belching? Plus, How to Treat & Prevent Excessive Burping appeared first on Dr. Axe.

Natural Treatment for Plantar Fasciitis, Including 5 Key Stretches

Dr. Josh Axe, DC, DNM, CN — Tue, 14 Feb 2023 23:00:36 +0000

Roughly 11 to 15 percent of the adult population suffers from the type of heel pain known as plantar fasciitis, also known as plantar heel pain (PHP) or fasciopathy. Plantar fasciitis is caused by inflammation of the thick fascia tissues of the heels.

It’s a common running injury and usually triggered due to overuse of the feet during exercise, or from working out with poor form. It can affect either one heel at a time (usually in the dominant foot), or both simultaneously.

Learn exactly what is plantar fasciitis, its symptoms, causes and various natural treatments.

What Is Plantar Fasciitis?

Plantar fasciitis is the most common cause of heel pain in adults. It accounts for an average of two million patient visits per year to family doctors, orthopedics and general surgeons.

Experts believe that the causes of plantar fasciitis are multi-factorial. Risk factors include overtraining, older age, excessive foot pronation, obesity or being overweight and poor form when working out.

It’s most likely to affect middle-aged people and those who spend lots of time on their feet or exercising. In fact, about 83 percent of patients with heel pains are active working adults between the ages of 25 and 65 years old.

Athletes (especially runners), people who have physically demanding jobs and soldiers are most susceptible to developing heel problems and pains.

The prevalence rates of plantar fasciitis among runners is between 4 to 22 percent, with higher rates occurring in those who don’t allow enough time between workouts for proper muscle recovery.

Studies show that about one-third of all people with plantar fasciitis report experiencing painful symptoms in both feet.

According to the American Academy of Orthopedic Surgeons, more than 90 percent of all patients with plantar fasciitis will improve within 10 months of starting simple treatment methods that can be done at home.

Symptoms

Plantar fasciitis symptoms usually develop gradually over several weeks or months, especially after beginning an exercise program or becoming active in a new way.

The most common symptoms of plantar fasciitis include:

Pain in the heel, especially when waking up and taking the first few steps of the day
Worsening bone and joint pain after exercising, lifting weights or carrying heavy objects
Tenderness and sometimes swelling throughout the feet
Trouble walking normally and completing everyday tasks without pain
Reduced pain when stopping repetitive movements or exercising for a period of time

Causes

Most form of heel spurs or pain, including plantar fasciitis, are caused by an inflammatory process that results in changes in the tissues of the heels. Plantar fasciitis is characterized as a disorder of degenerative changes in the foot’s “fascia” tissue, which help support the arches of the feet, bear the weight of the body, and absorb shock and pressure. Plantar fascia are thick, elastic and connect the heel bones (called the metatarsal bones) to the toes, which creates the arch of the foot.

When someone develops plantar fasciitis, they experience tiny micro-tears in the heel fascia due to injury or overuse that lead to inflammation and swelling (fluid build-up called perifascial edema). In the process of the body trying to heal the micro-tears, the heel pad increases in thickness and loses flexibility, normal range of motion and the ability to absorb shock.

The affected heel becomes unable to “push-off” the ground normally or withstand the body’s weight. This means that every time someone tries to get up and move around they feel pain and compensate by either staying inactive or changing posture.

This often triggers a vicious cycle leading to more tissue damage. This abnormal repair process often leads to collagen degeneration, structural changes and ongoing swelling.

Risk factors for plantar fasciitis, heel pains and heel spurs include:

Being an athlete or someone who exercises often; overuse of the tissue in the feet can lead to a higher susceptibility for injury.
Having a job that requires a lot of standing and walking (being a waitress, maid/cleaner or landscaper for example).
Exercising with poor form, on hard surfaces, and not properly warming up.
Being a runner, especially someone who runs with worn0out shoes or improper form. Studies show that plantar fasciitis is a common running injury — along with shin splints, runner’s knee, IT band syndrome, stress fracture and Achilles tendinitis.
Having biomechanical problems with alignment of the feet. This can include muscle dysfunctions and inflexibility that might be the result of injury, or also genetically inherited. Examples include: tight calve muscles, excessive pronation of the foot, or decreased ankle flexion due to having a tight Achilles tendon.
Obesity or being overweight. People above a BMI of 30 are at the highest risk.
Starting an exercise program or physically demanding job too quickly without giving the feet time to adjust.
A history of other inflammatory diseases including diabetes, arthritis and tarsal tunnel syndrome.
Lifestyle factors that promote inflammation and higher risk for injury, including eating a poor diet, smoking, having very high stress levels and getting poor sleep.

Natural Treatments

For the majority of people with plantar fasciitis, conservative treatments — as opposed to more aggressive treatments like surgery, shock wave therapy or steroid injections — can help decrease inflammation and pain.

1. Rest, Massage and Ice the Heel

The first order of business in treating plantar fasciitis involves taking time off from repetitive movements that trigger the condition and increase pain. You’ll likely need at least several weeks of rest to allow the affected tissue to heal properly, although the exact time period needed differs from person to person. While you’re giving your feet a rest, you can continue to perform low-impact sports that don’t cause pain, including swimming or bicycling.

Immediately after an injury or episode that causes swelling, icing can be helpful. Try elevating the affected foot and applying an ice pack for 15 to 20 minutes, two to four times daily.

Once swelling subsides a bit after about two to three days, massage the heel and apply heat to further reduce inflammation. Increasing blood and fluid flow will speed up the healing process and break up scar tissue or adhesions that can harden. Massage the painful heel with your hands in circular motions for 15 minutes or more daily.

Some studies have found that even self-administered massage along with icing can help reduce pain associated with plantar fasciitis. In this case, cross-friction massage strokes to the feet seem to be most effective for curbing pain.

You can also try warming up a small amount of coconut or olive oil and then adding essential oils like rosemary oil, thyme oil, rose oil or lavender oil to help decrease pain and swelling.

In addition, roller massage is a great option for plantar fascitis or any foot issues. Simply roll your foot over the roller massager for relief.

2. Practice Heel Exercises and Plantar Fasciitis Stretches

Studies show that in patients with plantar fasciitis, stretching exercises for the legs and affected heel are one of the most effective treatment options. Stretching the bottom of the foot, along with exercising and strengthening the legs (especially the calf and Achilles tendon), reduces tissue adhesion, improves form, helps improve range of motion and may decrease pain.

One study from the Baltalimanı Osteopathic Training and Research Hospital in Turkey found that 86 percent of patients with plantar fasciitis experienced improvements after performing specific heel stretches for five months. The study also found that symptoms improved after performing stretching exercises twice a day.

Stretches included 10 repetitions, holding for 20 seconds each time. The American Orthopedic Food and Ankle Society, along with the Mayo Clinic, recommend the following exercises and stretches to help treat plantar fasciitis:

Towel stretches: Pull on both ends of a rolled towel that you place under the ball of your foot. Move your foot and the towel around to help massage the affected tissue. You can use a warmed towel for extra relief.
Toe stretching: Cross your affected leg over your other leg and take hold of your affected foot. Pull your toes back towards your shin. Hold this stretch for 10 seconds and do 10 repetitions.
Thumb massage: Try rubbing your thumb left to right over the arch of the affected foot. As healing progresses, the tissue will ideally become firm like a guitar string.
Squat stretches: Lean forward and spread your feet apart with one foot in front of the other. Flex your knees and squat down, keeping your heels on the ground as long as possible. Hold for 10 seconds at a time. Repeat 20 times.
Achilles tendon stretches: Place your affected leg behind your unaffected leg with the toes of your back foot pointed towards the heel of your other foot. Lean against a wall and bend your front knee while keeping your back leg straight. Keep your back heel firmly on the ground and stretch it for 10 seconds at a time, up to 10 times daily.

3. Wear Supportive Shoes and Footwear

Your shoes can really impact your walking or running form. Shoes also impact your ability to withstand force and pressure. If you experience heel pain frequently, it’s a good idea to consult an expert, such as a physical therapist or trained employee in a sporting goods store. They can measure your feet and help you find the best type of sneakers or shoes for your foot type. Your shoes can offer extra cushion and arch support which lower risk for injury while exercises or going about your day.

If you’re a runner, make sure to buy new shoes after about 500 miles of use to avoid wear-out and injury. Avoiding high heels, sandals and going barefoot on hard surfaces can all help control heel pains and symptoms.

Another option would be to consider to wearing specialized foot orthotics or splints. Your doctor or physical therapist might recommend wearing a splint that stretches your calf and the arch of your foot. These can even be worn during sleep without much effort at all (called a “night splint”). Night splints help keep the plantar fascia and Achilles tendon in a lengthened position which increases flexibility.

Heel cups are another useful support device, made of cushions that are custom-fitted to your arches in order distribute pressure to your feet more evenly.

4. Maintain a Healthy Weight

Reaching and sustaining a healthy body weight (meaning a BMI between about 19 to 25 for most people) can help minimize the amount of stress placed on your heels. The higher your body weight, and the weaker your lower leg muscles, the more pressure your heels experience.

Eating an anti-inflammatory diet, reducing stress, getting enough sleep and regularly exercising can all help with weight loss and maintenance. Some of the best foods for weight loss and controlling inflammation include: fresh fruits and vegetables (these are rich in magnesium and potassium), raw foods, green juices, wild-caught fish, probiotic foods, nuts and seeds, and healthy proteins like cage-free eggs and pasture-raised poultry. Just be sure to choose organic produce to avoid the dirty dozen.

5. Consider Visiting a Physical Therapist

If pain doesn’t subside after following the advice above on your own, visit a physical therapist. A therapist teach you how to perform heel exercises to stretch the plantar fascia in the most effective way. If you’re new to running or exercising, a therapist can also work with you to learn proper form.

Therapists can also help you learn how to strengthen your Achilles tendons, calves and lower leg muscles, along with your ankles and lower back, to stabilize your body weight over your heels better.

A physical therapist also may choose to employ the Graston technique, which is clinically proven to achieve faster and better patient outcomes in treating plantar fasciitis.

Plantar Fasciitis vs. Heel Spurs

Heel spurs are commonly mistaken for plantar fasciitis because they share many of the same symptoms. A heel spur is simply the presence of an extra protrusion on the bony surface of the heel, while plantar fasciitis is the inflammation of the plantar fascia.

Both conditions change how connective tissue form and operate near the arch on the bottom of the feet. It’s also possible to have both at the same time, although this isn’t always the case, since many individuals with plantar fasciitis do not have a spur despite feeling pain.

With plantar fasciitis, strain on the plantar fascia leads to irritation, swelling and then a weakness of the arch. Heel spurs can also cause inflammation and pain. Heel spurs form in response to repetitive damage and strain on the heels. Cells that specialize in forming bone migrate to the inflamed site and start depositing calcium. This deposit then forms a protrusion of soft-tissue buildup over several months known as the heel spur.

Like plantar fasciitis, heel spurs are commonly caused by walking or running with poor form, over-exercising on hard surfaces, wearing poorly-fitted or badly-worn shoes and being overweight. Both can cause throbbing, redness and swelling in the feet, plus they commonly force people to become less active. Similar treatments help with both conditions, including massaging the area, resting and icing, stretching, wearing supportive shoes and eating a healthy diet.

Complications and Precautions

Worried that your heel pain due to plantar fasciitis might cause long-term damage? Fortunately, most people are able to heal and overcome plantar fasciitis naturally, leading to recovery and low risk for permanent damage. About 90 percent of people with plantar fasciitis improve significantly after two months of initial treatment, especially if they include stretches and exercises.

Make sure to take time off from exercise if pain persists in order to avoid further injury. Keep track of your symptoms and prevent future problems by replacing sneakers and shoes regularly, avoiding running on uneven and hard surfaces, and staying at a healthy weight.

If your symptoms last for more than six months, definitely visit your health care provider. He or she may suggest specialized splints, medications and/or steroids to reduce inflammation. Surgery for plantar fasciitis is very rarely needed and is only a last-resort option, so it’s a good idea to get a second opinion if this is the treatment approach recommended.

Final Thoughts

Plantar fasciitis is one of the most common foot conditions, impacting millions of people each year and accounting for more doctors visits than any other foot problem.
It is caused by inflammation of plantar fascia tissue in the heel, as a result of factors including over-exercising, running with poor form and wearing shoes that aren’t supportive enough.
Although it can be very painful and annoying, plantar fasciitis is mostly preventable and highly treatable with rest, icing, massage and targeted stretches and exercises. Symptoms usually go away with several months and only very rarely are interventions including medications and surgery needed.

The post Natural Treatment for Plantar Fasciitis, Including 5 Key Stretches appeared first on Dr. Axe.

Oxytocin (The Love Hormone): Benefits + How to Increase Levels

Jillian Levy, CHHC — Tue, 14 Feb 2023 13:30:23 +0000

Oxytocin — nicknamed by some experts “the tend and befriend hormone” — is one of the most important hormones that humans (and many other mammals) produce. It plays an important role in:

social bonding
building relationships
reproduction
childbirth
breastfeeding
raising children

Here’s something that may come as a surprise: According to the American Psychological Association, oxytocin is released in response to both positive social connection and stressful conditions.

Levels have been found to be higher when someone is under stress, such as when exposed to social isolation or when in an unhappy relationship. It’s thought that increased levels may help motivate people to reach out for help.

On the other hand, situations that make us feel safe, happy and connected tend to cause the release of several “feel-good hormones,” including oxytocin, dopamine and serotonin.

What Is Oxytocin?

Oxytocin is a hormone (technically a peptide or neuropeptide) that is involved in bonding. As a neuropeptide, it’s a “chemical messenger” that acts on organs, including the brain.

What does oxytocin do, and where is it produced?

Oxytocin is produced in the hypothalamus region in the brain, often called the “control center” of the brain. It’s also thought to be influenced by activation of the amygdala, which is the region of the brain mostly associated with fear and memories.

Once the hypothalamus sends signals for oxytocin to be produced, it’s either released into the bloodstream or to other parts of the brain and spinal cord. It binds to oxytocin receptors, influencing how we feel and behave toward others.

Oxytocin influences the autonomic nervous system and the immune system. This includes having an effect on the “hypothalamic-pituitary-adrenal axis” (also called the HPA axis), which dictates release of many hormones.

This peptide hormone has been said to have “broad implications” for general health, including facilitating adaption to stressors, development, growth, healing, reproduction and social behavior. It also seems to have anti-inflammatory and even antioxidant effects, since it defends the body against trauma, illness and stress-induced damage.

Additionally, it helps keep blood pressure levels in the normal range and also balances cortisol levels, a primary “stress hormone.”

We usually think of it as a feminine hormone, but do men produce oxytocin too?

Yes — while it was originally considered a hormone that was only found in women due to its tie to labor, lactation and raising children, it’s now known to be present and important in both men and women (although women are still thought to produce more).

For example, oxytocin helps with male reproduction — as well as female reproduction — by supporting production of testosterone in the testes and motility of sperm. Additionally, it affects both sexes’ metabolisms, moods, immune systems and more.

How the Love Hormone Affects Emotions

Why is oxytocin called “the love drug”? It’s responsible for many aspects of social bonding and sexual pleasure.

Oxytocin also has similarities to endorphins (opiate chemicals) because we produce more in order to soothe ourselves in response to sources of pain and stress.

How does oxytocin make you feel? Here’s a basic overview of the emotional effects of oxytocin:

Research tells us that oxytocin’s effects are basically the opposite of those linked to our “fight or flight” response. Higher levels are linked to feeling calmer and having a better capacity to deal with stress.
New research suggests that increased oxytocin can potentially also increase feelings of generosity, forgiveness, trustworthiness, joy and security.
It seems to help increase fidelity and monogamy in relationships by keeping us honest and facilitating compassion/empathy toward others — plus it increases feelings of protectiveness.

Benefits/Uses

1. Helps with Social Bonding and Building Relationships

Can oxytocin make you fall in love? The release of oxytocin is associated with feelings of love and protection, as well as empathy, trust and connectedness.

Studies show that oxytocin enforces pro-social behaviors, attachment, bonding and even fidelity by rewarding those who maintain good relationships with positive, calm feelings of well-being.

One study demonstrated that people in the early stages of romantic attachment, within the first six months of a new relationship, had higher circulating levels of oxytocin. It’s also know that oxytocin levels are high during sexual activity and after orgasms.

Many forms of social contact seem to result in bursts of oxytocin, even if it’s anticipated social contact, such as planning for a date, party or get-together.

The hormone also works on on a “positive feedback loop.” It makes us want to socialize, which further increases our oxytocin production, which then makes us feel good so we continue to seek out relationships with others.

2. Boosts Our Ability to Cope with Stress

While it also works under times of low stress, oxytocin has been shown to be elevated under times of high stress, too.

Some studies have found that people who report having poor social relationships usually have higher circulating levels of both oxytocin and the stress hormone cortisol than those reporting better relationships.

Externally administering the hormone via supplements has been shown to help mitigate stress reactions, acting as a type of natural buffer. It can make people who are stressed out seek out support through better social connections.

It may also help protect the nervous system from shutting down in the face of stressful circumstances, including childbirth.

Some animal studies show that treatment with oxytocin causes stressed animals to no longer display signs of depression, anxiety or cardiac stress. By increasing someone’s motivation to find help from others, the hormone can help people find opportunities and engage in behaviors that lead to more security, joy and love.

3. Induces Labor

What does oxytocin do in females to facilitate reproduction? Not only does it help women bond with their sexual partners or potentially the future fathers of their children, but oxytocin also strengthens labor contractions during childbirth, along with helping control bleeding after childbirth. It facilitates production of prostaglandins, which are chemicals that move labor along by increasing contractions.

In prescription/synthetic form, it can be used to induce labor or speed up the process. The most widely used form is the brand name drug Pitocin, which is commonly given to women in the hospital during labor.

4. Supports Breastfeeding and Child Rearing

According to a 2018 study focused on human evolution, some of oxytocin’s main functions are to support breastfeeding and nurturing maternal behaviors among both mothers and fathers.

Research links the hormone to a mothers’ ability to care for her infant in multiple ways, one of which is through breastfeeding. When a baby nurses from his/her mother’s breast, nerves in the nipple send a signal to the pituitary gland to produce oxytocin, which then causes tiny muscles around the nipple to squeeze and release milk.

Experts also believe that oxytocin helps new mothers and fathers feel calm even during difficult life transitions, one of which is having and caring for a new baby. Levels have been shown to rise in parents due to affectionate touch and contact with their babies and children.

5. May Have Anti-Aging and Anti-Obesity Effects

In one study, it was shown that higher oxytocin release is linked with protection against accelerated signs of aging and better regeneration of aged tissue stem cells, including muscle cells.

Oxytocin injections may be used in the future to help injuries heal better, improve bone health and possibly prevent obesity.

For example, some animal studies have found that oxytocin administration leads to sustained weight reduction by reducing food intake, which is believed to happen because it dampens the brain’s food-related reward circuitry.

Additionally, it seems to reduce muscle and joint pain due to pain-dulling and anti-inflammatory effects. Higher circulating levels are also thought to be positively associated with lean mass and bone mineral density.

How to Increase It

Both higher- and lower-than-normal levels of oxytocin can cause health problems and changes in behavior among women and men, according to endocrinologists. Here are some examples of how:

High levels among men may contribute to enlargement of the prostate gland (benign prostatic hyperplasia) and urinary problems.
Low levels (what some might call “oxytocin deficiency”) among women can interfere with child labor and breastfeeding.
Low levels among both sexes have been linked to depression and anxiety, although it still isn’t totally clear how administering oxytocin supplements can help treat these and other mental health conditions.
It’s also believed that low levels may be tied to autism and autistic spectrum disorders.

Wondering, “How can I increase my oxytocin levels?” Is there a supplement for oxytocin or foods that can naturally boost production?

Here are ways that you can naturally boost your production in order to promote feelings of well-being and connectedness:

Physical contact — Hugs, massages, being intimate, shaking hands and breastfeeding all cause the release of oxytocin. Physical contact can increase levels whether it’s between lovers, friends, or children and their parents.
Essential oils — Research shows that certain essential oils, including clary sage oil, may help balance hormones and encourage production of “the love hormone.”
Making eye contact
Laughing
Giving and receiving gifts (including money)
Altruistic behaviors, such as cooking for others and sharing meals together
Petting a dog, cat or other pet
Doing “loving kindness” meditations or visualization
Telling someone you love him or her
Listening to calming music
Speaking to someone you trust on the phone
Walking or exercising with someone
Looking at photos or videos of people you care about — including via social media

Supplements, Sprays and Dosage

What happens if you take oxytocin in supplement or spray form? Although more research is still needed to confirm how oxytocin supplements and sprays affect our behaviors and moods, researchers think there’s a possibility that administering this hormone may help people dealing with social and emotional problems.

Conditions that oxytocin may be able to help include:

autism or Asperger’s disorder
social anxiety
schizophrenia
depression

Some early experiments suggest that oxytocin nasal sprays or injections may help people with these conditions better identify emotional content and facilitate social information processing.

The synthetic version of oxytocin given intravenously (Pitocin) is also used to induce labor.

Can oxytocin be taken orally?

At this time there isn’t an oral supplement of this hormone available. Because it’s destroyed in the gastrointestinal tract, it’s given by injection or nasal spray instead.

Dosage of oxytocin depends on why it’s being given and someone’s response — therefore it must be individualized. When it’s given to induce labor, IV infusion is used along with frequent monitoring.

Infusion doses starting at 0.5 to 1 milliunits/minute, in some cases increasing up to 6 milliunits/minute, are typically given to women during labor.

Does food have oxytocin?

This hormone is not found in foods, but it does play a role in regulating appetite. Eating aphrodisiac foods — such as chocolate, coffee, fish, avocado and some herbs — may also improve your mood and desire for connection, leading to higher release.

Risks and Side Effects

Are there any oxytocin supplement side effects to be aware of?

Overall it isn’t entirely known how effective these supplements may be when used long term. Researchers are still working to determine how this hormone impacts people differently depending on factors like genetics and underlying psychiatric disorders.

There’s some evidence that administering supplements to increase oxytocin levels may wind up having side effects like increased prejudice, envy and dishonesty among some users, although it seems to depend on the individual.

Pitocin can also lead to side effects, including increased pain, digestive issues like nausea or vomiting, and others.

Conclusion

Oxytocin is a hormone that acts as a chemical messenger in the brain and other organs.
Why is oxytocin called the love hormone? It plays an important role in bonding, generosity, trust, loyalty and sexual arousal.
Not only do women produce this hormone to facilitate bonding, birth and breastfeeding, but it is produced by men too. It helps with sperm quality and reproduction in both sexes.
How does it make you feel? It has calming properties and builds resilience against stress. It can also help support fidelity and monogamy, empathy, and connection with a father’s infant.
Oxytocin supplements are still being researched for their potential benefits in helping people with depression, anxiety, autism disorders and other mental health concerns.
Here’s how to increase oxytocin naturally: Make physical contact with others, share and receive gifts, get a massage, have meaningful conversations, be intimate, and basically do anything enjoyable that involves socializing, sharing and touch.

The post Oxytocin (The Love Hormone): Benefits + How to Increase Levels appeared first on Dr. Axe.

What Is Lovesickness and How Do You Overcome It?

Christine Ruggeri, CHHC — Sun, 12 Feb 2023 17:20:38 +0000

Do you know what it feels like when you’re longing for someone? Maybe you can’t concentrate on anything else because you’re constantly thinking about a love interest or love lost. You may be experiencing lovesickness, which can occur when you’re feeling sad, unmotivated or even physically ill because of your lover’s absence.

The truth is that there are some varieties of lovesickness, and the emotions can feel like a bit of a roller coaster. Why does this happen, and if you’re trying to move on, how do you overcome feeling lovesick?

What Does It Mean to Be Lovesick?

Lovesickness occurs when you’re longing for someone so intensely that it’s changing the way you think and feel. This can occur after you’ve lost a loved one and are grieving, perhaps from a breakup or death.

You may also feel lovesick when you have unmatched feelings for someone or when you’re distanced from a partner and can’t connect emotionally or physically.

As you may already know, the feeling of love is not triggered by the heart, but comes from activity in the brain and hormone fluctuations.

A 2018 study published in Frontiers in Pharmacology suggests that lovesickness alters dopamine, serotonin, noradrenaline, testosterone and cortisol levels. Researchers indicate that being lovesick can cause traits that range from frenzy and intrusive thinking to despair and depression.

Symptoms

The term “sick” is used for a reason — you may actually feel both physical and emotional symptoms when experiencing lovesickness. Being lovesick can interfere with your normal life and routine.

Some of the most common symptoms include:

lack of motivation
fatigue
anxiety
sadness or depression
trouble sleeping
mood changes
loss of appetite
irritability or agitation
restlessness
increased pain or tension
digestive problems
thinking about the person excessively/constantly
feeling isolated
poor dietary and lifestyle choices

Now, it’s not uncommon to feel lovesickness symptoms when you’re first starting to fall in love. That excitement, inability to focus on other things, euphoria and feeling of desire are sometimes described as being lovesick, but using the term lovestruck is more accurate.

While it can feel confusing and overwhelming to fall in love, the experience is generally positive and exciting, which makes it different than feeling lovesick.

How to Overcome Lovesickness

There may not be an overnight cure for lovesickness, but there are ways to reduce the symptoms and change your mindset so you can better cope with the loss you’re experiencing. In most cases, lovesickness is temporary and will fade over time, especially if you help yourself to get back on track with your normal lifestyle.

1. Practice Self-Care

One of the best things you can do for yourself when feeling lovesick is love yourself more than ever. Recent research defines self-care as having the ability to care for oneself through awareness, self-control and self-reliance in order to achieve optimal health and well-being.

You can do that with self-care activities or exercises, like:

reading inspiring books
spending more time outdoors
getting more involved in your community
decluttering your home,
working out daily
improving your diet
getting enough sleep or downtime

2. Spend Time With Friends and Family

To ease those lovesick symptoms, engage in face-to-face interactions with loved ones. This promotes a feeling of connectedness and boosts those happy hormones.

Nurturing the relationships you have boosts your mood and self-confidence. In fact, research shows that having strong, healthy friendships is associated with life satisfaction.

3. Talk About It

It’s not healthy to suppress your feelings, even if it feels like the easier thing to do. Talk about how you’re feeling with someone close to you or a professional. This will help you to process your emotions and work through them over time.

A 2018 study published in Clinical Epidemiology found that early treatment with talk therapy is associated with reduced long-term risk of serious mental health conditions in people dealing with serious bereavement after the loss of a loved one.

4. Increase Oxytocin

Oxytocin is the love hormone, often called “the love drug.” It’s responsible for many aspects of pleasure and social bonding, but it also helps soothe the body and mind.

There are ways to naturally boost the production of oxytocin, like:

hugging friends and loved ones
getting a massage
watching a funny movie
exercising
listening to calming music
speaking to someone you trust

Risks and Side Effects

It’s not uncommon to feel lovesick after a breakup, separation or loss of a loved one. If this begins to impact your day-to-day routine and ability to function, seek help from a trusted source or professional.

Remember to prioritize self-care and your own personal health.

Conclusion

Lovesickness occurs when you’re longing for someone so intensely that it’s changing the way you think and feel.
Feeling lovesick may occur after you’ve lost a loved one and are grieving, perhaps from a breakup, separation or death.
Some signs of lovesickness include trouble concentrating, fatigue, insomnia or restlessness, mood changes, appetite changes, and digestive issues.
If you’re experiencing these symptoms, prioritize self-care, connect with friends and family, talk about your feelings with a trusted source or professional, and work on boosting your happy hormones by getting outside, laughing and being creative.

The post What Is Lovesickness and How Do You Overcome It? appeared first on Dr. Axe.

How Walking Speed, Number of Steps Affect Dementia Risk

Joe Boland — Wed, 08 Feb 2023 13:26:05 +0000

It’s no secret that as we age we slow down both physically and mentally, particularly if we don’t take the necessary steps to keep both our bodies and minds in shape and sharp. In fact, there’s loads of evidence that physical and mental decline are often related, including a new study published in May 2022 that found an association between walking speed and dementia risk.

According the study, a decrease in walking speed as you age could be a sign of cognitive decline. While the new research is far from conclusive, it does relay the importance of taking care of both your body and your brain as you age to ensure both remain in peak form.

That’s not all. New research shows that gait speed isn’t the only way walking can affect dementia risk. It turns out, walking 3,800 to 9,800 steps a day may help reduce the risk of mental decline.

Study Findings: Walking Speed and Dementia Risk

A group of researchers from Australia, Minneapolis and Chicago sought to answer one simple question: “Which cognitive measure among global cognition, memory, processing speed, and verbal fluency is most useful in assessing risk of future dementia when combined with gait decline?”

In order to figure this out, the researchers embarked on “a cohort study of 16,855 relatively healthy older people in Australia and the U.S.” Participants in Australia were at least 70 years old, while the American subjects were at least 65 years old.

The data for this study was collected as part of the Aspirin in Reducing Events in the Elderly trial that took place from 2010 to 2017. During this span of time, walking gait speed was measured every other year by having participants complete two three-meter walks.

At the same time, on alternating years, participants had cognition measured by using global cognitive function, delayed free recall, processing speed and verbal fluency tests. Both walking speed and cognition were tested at the very beginning and very end years of the trial as well.

At the conclusion of the trial, the subjects were divided into four groups:

dual decline in gait and cognition
gait decline only
cognitive decline only
nondecliners

Here’s what the researchers found:

“… a dual decline in gait and cognitive function compared with nondecliners was significantly associated with increased risk of dementia. This risk was highest in those with both gait and memory decline.”
“These results highlight the importance of gait in dementia risk assessment and suggest that dual decline in gait speed and a memory measure may be the best combination to assess future dementia.”
“Of domains examined, the combination of decline in gait speed with memory had the strongest association with dementia risk. These findings support the inclusion of gait speed in dementia risk screening assessments.”

Meanwhile, in even newer research published in September 2022, it was found that walking at least 3,800 for people ages 40 to 79 could help lower the risk of dementia.

Here’s what this study, conducted on 78,430 adults in the U.K., found:

Those who walked 9,826 steps a day were 50 percent less likely to suffer from dementia within seven years.
People who walked more than 40 steps per minute slashed dementia risk by 57 percent with even less steps — 6,315 to be exact.
The participants who walked as little as 3,800 steps per day had a 25 percent lower risk of developing dementia.
A 62 percent reduction in dementia risk was seen in people who walked 112 steps per minute for a half hour each day.

This is one caveat, per an article on this study from CNN:

The study did have some limitations, its authors point out – it was only observational, so it cannot establish a direct cause and effect between walking and a lower risk of dementia. In addition, “the age range of participants may have resulted in limited dementia cases, meaning our results may not be generalizable to older populations,” the study said.

“Because there are often considerable delays in dementia diagnosis, and this study did not include formal clinical and cognitive assessments of dementia, it is possible that the prevalence of dementia in the community was much higher,” the authors added.

While agreeing that the findings cannot be interpreted as a direct cause and effect, “the mounting evidence in support of the benefits of physical activity for maintaining optimal brain health can no longer be disregarded,” wrote [Alzheimer’s researchers Ozioma] Okonkwo and [Elizabeth] Planalp.

“It is time for the management of physical inactivity to be considered an intrinsic part of routine primary care visits for older adults,” they added.

What It Means: How to Protect Brain Health

This study provides more evidence that physical health and mental health affect one another. That’s no surprise, and the good news is that taking care of one helps protect the other.

As such, there are several things you can do to protect your cognitive health and help lower the risk for dementia, including:

Avoid drugs linked to dementia if your health allows. These include some incontinence drugs, muscle relaxants, narcotic painkillers, anti-seizure meds, Parkinson’s drugs, tricyclic antidepressants, antipsychotic drugs, allergy meds and motion sickness meds.
Try to sleep on your side.
Eat a healthy diet full of brains foods, such as avocado, beets, berries, bone broth, leafy green veggies, healthy fats and more.
Avoid foods that raise dementia risk. These may include red meat, refined carbs and sugar, and advanced glycation end products.
Walk at least 10 minutes a day at least three times a week. This not only will help keep you in good physical shape as you age, but as this research shows, it can have a profound effect on mental health as well.

Conclusion

New research published in May 2022 found an association between walking speed and dementia risk as people age. Specifically, researchers concluded that a slower walking gait as you age can indicate a greater risk for dementia.
This study provides more evidence that physical and mental health affect one another, making it important to remain in shape and mentally sharp for optimal health as we age.
Further research shows that walking at least 3,800 steps per day can cut dementia risk, while up to 9,800 steps could help slash that risk even more.
Some ways you can decrease your risk for dementia include avoiding certain drugs, sleeping on your side, consuming a healthy diet and moving your body with daily exercise, such as walking, weight training, etc.

The post How Walking Speed, Number of Steps Affect Dementia Risk appeared first on Dr. Axe.

How to Boost Your Immune System — Top 19 Boosters

Dr. Josh Axe, DC, DNM, CN — Tue, 07 Feb 2023 14:25:54 +0000

If you are wondering how to boost your immune system, be advised that it doesn’t necessarily happen over night. It’s a matter of strengthening your immune response with lifestyle changes and the use of immune-boosting antimicrobial and antiviral herbs.

Hopefully you find comfort in knowing that your body is made to combat germs and protect your body from harm.

We are continually exposed to organisms that are inhaled, swallowed or inhabit our skin and mucous membranes. Whether or not these organisms lead to disease is decided by the integrity of our body’s defense mechanisms, or immune system.

When our immune system is working properly, we don’t even notice it, but when we have an under- or over-active immune system, we are at a greater risk of developing infections and other health conditions.

Read on to learn how to boost your immune system.

What Is the Immune System?

The immune system is an interactive network of organs, white blood cells and proteins that protect the body from viruses and bacteria or any foreign substances.

The immune system works to neutralize and remove pathogens like bacteria, viruses, parasites or fungi that enter the body; recognize and neutralize harmful substances from the environment; and fight against the body’s own cells that have changes due to an illness.

Our immune systems work to protect us every day, and we don’t even notice it. When the performance of the immune system is compromised, that’s when we face illness.

Research indicates that underactivity of the immune system can result in severe infections and tumors of immunodeficiency, while overactivity results in allergic and autoimmune diseases.

For our body’s natural defenses to run smoothly, the immune system must be able to differentiate between “self” and “non-self” cells, organisms and substances. Here’s a breakdown of the differences:

“Non-self” substances are called antigens. These include the proteins on the surfaces of bacteria, fungi and viruses. Cells of the immune system detect the presence of antigens and work to defend themselves.
“Self” substances are proteins on the surface of our own cells. Normally, the immune system has already learned at an earlier stage to identify these cell proteins as “self,” but when it identifies its own body as “non-self” and fights it, this is called an autoimmune reaction.

The amazing thing about the immune system is that it’s constantly adapting and learning so the body can fight against bacteria or viruses that change over time. There are two parts of the immune system:

Our innate immune system works as a general defense against pathogens.
Our adaptive immune system targets very specific pathogens that the body has already has contact with.

These two immune systems complement each other in any reaction to a pathogen or harmful substance.

Immune System Diseases

Before learning exactly how to boost your immune system, first understand that most immune disorders result from either an excessive immune response or an autoimmune attack. Disorders of the immune system include:

Allergies and Asthma: Allergies are a immune-mediated inflammatory response to normally harmless environmental substances known as allergens. The body overreacts to an allergen, causing an immune reaction and allergy symptoms. This can result in one or more allergic diseases, such as asthma, allergic rhinitis, atopic dermatitis and food allergies.
Immune Deficiency Diseases: An immune deficiency disease is when the immune system is missing one or more of its parts, and it reacts too slowly to a threat. Immune deficiency conditions, like HIV/AIDS and drug-induced immune deficiency, are due to a severe impairment of the immune system, which leads to infections that are sometimes life-threatening.
Autoimmune Diseases: Autoimmune diseases cause your immune system to attack your own body’s cells and tissues in response to an unknown trigger. Examples of autoimmune diseases include rheumatoid arthritis, lupus, inflammatory bowel disease, multiple sclerosis and type 1 diabetes.

Immune System Boosters

When searching for how to boost your immune system, look to these herbs, foods, supplements, essential oils and lifestyle factors.

Herbs

1. Echinacea

Many of echinacea’s chemical constituents are powerful immune system stimulants that can provide significant therapeutic value. Research shows that one of the most significant echinacea benefits is its effects when used on recurring infections.

A 2012 study published in Evidence-Based Complementary and Alternative Medicine found that echinacea showed maximal effects on recurrent infections, and preventive effects increased when participants used echinacea to prevent the common cold.

A 2003 study conducted at the University of Wisconsin Medical School found that echinacea demonstrates significant immunomodulatory activities. After reviewing several dozen human experiments, including a number of blind, randomized trials, researchers indicated that echinacea has several benefits, including immunostimulation, especially in the treatment of acute upper respiratory infection.

2. Elderberry

The berries and flowers of the elder plant have been used as medicine for thousands of years. Even Hippocrates, the “Father of Medicine,” understood that this plant was key for how to boost your immune system. He used elderberry because of its wide array of health benefits, including its ability to fight colds, the flu, allergies and inflammation.

Several studies indicate that elderberry has the power to boost the immune system, especially because it has proven to help treat the symptoms of the common cold and flu.

A study published in the Journal of International Medical Research showed that when elderberry was used within the first 48 hours of onset of symptoms, the extract reduced the duration of the flu, with symptoms relieved on an average of four days earlier. Plus, the use of rescue medication was significantly less in those receiving elderberry extract compared with placebo.

3. Astragalus Root

Astragalus is a plant within the bean and legumes family that has a very long history as an immune system booster and disease fighter. Its root has been used as an adaptogen in Traditional Chinese Medicine for thousands of years.

Although astragalus is one of the least studied immune-boosting herbs, there are some preclinical trials that show intriguing immune activity.

A recent review published in the American Journal of Chinese Medicine found that astragalus-based treatments have demonstrated significant improvement of the toxicity induced by drugs, such as immunosuppressants and cancer chemotherapeutics. Researchers concluded that astragalus extract has a beneficial effect on the immune system, and it protects the body from gastrointestinal inflammation and cancers.

4. Ginseng

The ginseng plant, belonging to the Panax genus, can help you boost your immune system and fight infections. The roots, stems and leaves of ginseng have been used for maintaining immune homeostasis and enhancing resistance to illness or infection.

Ginseng improves the performance of your immune system by regulating each type of immune cell, including macrophages, natural killer cells, dendritic cells, T cells and B cells. It has also proved to possess antimicrobial compounds that work as a defense mechanism against bacterial and viral infections.

A study published in the American Journal of Chinese Medicine suggests that ginseng extract successfully induces antigen-specific antibody responses when it’s administered orally. Antibodies bind to antigens, such as toxins or viruses, and keep them from contacting and harming normal cells of the body.

Because of ginseng’s ability to play a role in antibody production, it helps the body fight invading microorganisms or pathogenic antigens.

Foods

5. Bone Broth

Bone broth supports immune function by promoting the health of your gut and reducing inflammation caused by leaky gut syndrome. The collagen and amino acids (proline, glutamine and arginine) found in bone broth help seal openings in the gut lining and support its integrity.

We know that gut health plays a major role in immune function, so consuming bone broth works as an excellent immune system booster food.

6. Ginger

Ayurvedic medicine has relied on ginger’s ability for how to boost your immune system before recorded history. It’s believed that ginger helps break down the accumulation of toxins in our organs due to its warming effects. It’s also known to cleanse the lymphatic system, our network of tissues and organs that help rid the body of toxins, waste and other unwanted materials.

Ginger root and ginger essential oil can treat a wide range of diseases with its immunonutrition and anti-inflammatory responses. Research shows that ginger has antimicrobial potential, which helps in treating infectious diseases.

It’s also known for its ability to treat inflammatory disorders that are caused by infectious agents, such as viruses, bacteria and parasites, as well as physical and chemical agents, like heat, acid and cigarette smoke.

7. Green Tea

Studies evaluating the efficacy of green tea show that it contains antioxidant and immunomodulatory properties. It works as an antifungal and antivirus agent and may be helpful for immunocompromised patients.

Strengthen your immune system by drinking a high-quality green tea daily. The antioxidants and amino acids present in this tea help your body fight germs and get well. (Yerba mate can also naturally strengthen your body’s defenses.)

8. Vitamin C Foods

Vitamin C foods, like citrus fruits and red bell peppers, improve the health of your immune system by providing anti-inflammatory and antioxidant properties.

Studies display that getting enough vitamin C (along with zinc) in your diet may help reduce the symptoms of respiratory infections and shorten the duration of illnesses like the common cold and bronchitis.

The best vitamin C foods to add for a strong immune system include:

citrus fruits, including orange, lemon and grapefruit
black currant
guava
green and red bell pepper
pineapple
mango
honeydew
parsley

9. Beta-Carotene Foods

Beta-carotene has powerful antioxidant activity, allowing it to help reduce inflammation and fight oxidative stress. Instead of taking beta-carotene supplements, researchers propose that beta-carotene can promote health when taken at dietary levels by eating foods rich in the carotenoid.

The richest sources of beta-carotene are yellow, orange and red fruits and veggies, along with leafy greens. Adding the following foods to your diet can help promote a strong immune system:

carrot juice
pumpkin
sweet potato
red bell peppers
apricot
kale
spinach
collard greens

Supplements

10. Probiotics

Because leaky gut is a major cause of food sensitivities, autoimmune disease, and immune imbalance or a weakened immune system, it’s important to consume probiotic foods and supplements.

Probiotics are good bacteria that help you digest nutrients that boost the detoxification of your colon and support your immune system.

Research published in Critical Reviews in Food Science and Nutrition suggests that probiotic organisms may induce different cytokine responses. Supplementation of probiotics in infancy could help prevent immune-mediated diseases in childhood by improving the gut mucosal immune system and increasing the number of immunoglobulin cells and cytokine-producing cells in the intestines.

11. Vitamin D

Vitamin D can modulate the innate and adaptive immune responses, and a vitamin D deficiency is associated with increased autoimmunity as well as an increased susceptibility to infection.

Research proves that vitamin D works to maintain tolerance and promote protective immunity. There have been multiple cross-sectional studies that associate lower levels of vitamin D with increased infection.

One study conducted at Massachusetts General Hospital included 19,000 participants, and it showed that individuals with lower vitamin D levels were more likely to report a recent upper respiratory tract infection than those with sufficient levels, even after adjusting for variables such as season, age, gender, body mass and race.

Sometimes addressing a nutritional deficiency is how to boost your immune system.

12. Zinc

Zinc supplements are often used as an over-the-counter remedy for fighting colds and other illnesses. This mineral may help reduce cold-related symptoms and shorten the duration of the common cold.

Research evaluating the efficacy of zinc shows that it can interfere with a molecular process that causes bacteria buildup in the nasal passages.

Essential Oils

13. Myrrh

Myrrh is a resin, or sap-like substance, that is one of the most widely used essential oils in the world. Historically, myrrh was used to treat hay fever, clean and heal wounds, and stop bleeding. Studies conclude that myrrh strengthens the immune system with its antiseptic, antibacterial and antifungal properties.

A 2012 study validated myrrh’s enhanced antimicrobial efficacy when used in combination with frankincense oil against a selection of pathogens. Researchers expressed that myrrh oil has anti-infective properties and can help boost your immune system.

14. Oregano

Oregano essential oil is known for its healing and immune-boosting properties. It fights infections naturally due to its antifungal, antibacterial, antiviral and anti-parasite compounds.

A 2016 study published in Critical Reviews in Food Science and Nutrition found that the main compounds in oregano that are responsible for its antimicrobial activity include carvacrol and thymol.

Several scientific studies have shown that oregano oil exhibited antibacterial activity against a number of bacterial isolates and species, including B. laterosporus and S. saprophyticus.

Lifestyle

15. Exercise

Incorporating physical activity into your daily and weekly regimen is extremely important to strengthen your immune system.

A 2018 human study published in Aging Cell revealed that high levels of physical activity and exercise improve the immunosenescence (gradual deterioration of the immune system) in older adults aged 55 through 79 compared to those in the same age group who were physically inactive.

The study also highlights that physical activity doesn’t protect against all of the immunosenescence that occurs. However, the decrease in a person’s immune system function and activity can be influenced by decreased physical activity in addition to age.

16. Reduce Stress

Studies prove that chronic stress can suppress protective immune responses and exacerbate pathological immune responses.

In order to promote health and healing, you need to minimize your stress levels. This can be difficult today, especially when people are concerned about becoming ill, but it’s important.

17. Improve Sleep

When you don’t get enough sleep, your immune system isn’t able to function properly. In fact, research analyzing the vulnerability of sleep-deprived adults found that those who slept less than six hours a night were more than four times likely to get a cold than adults who slept more than seven hours.

To reduce your chances of catching colds and the flu, make sure you get at least seven hours of sleep every night.

18. Limit Alcohol Consumption

Consuming too much alcohol can certainly impact immune function, which is why you need to cut back on alcohol to fight infections and promote immune system health.

Alcohol negatively impacts gut health, decreasing immune function and making you more susceptible to harmful pathogens. Stick to one or two alcohol drinks a week or less to boost your immune system.

19. Take Protective Measures

When there are germs and bugs going around, it’s important to protect yourself and those around you. This means:

frequent hand washing, for at least 30 seconds
minimize touching your face
staying home when sick
coughing or sneezing into your elbow
seeking medical attention and treatment when needed

Risk and Side Effects

In the quest for how to boost your immune system, proceed with some caution. If you are using these immune-boosting herbs, supplements and essential oils, remember that the products are extremely potent and should not be taken for more than two weeks at a time. Giving yourself a break in between long doses is important.

Also, if you are pregnant, be cautious when using essential oils, and reach out to your health care provider before doing so.

Any time you are using natural remedies like plant supplements, it’s a good idea to do it under the care of your doctor or nutritionist.

Final Thoughts

The immune system is an interactive network of organs, cells and proteins that protects the body from viruses and bacteria or any foreign substances.
When the immune system is working properly, you don’t even notice it. It’s when the performance of the immune system is compromised that you face illness.
Plants, herbs, minerals, foods and lifestyle changes can be used to prevent and fight infections due to their antimicrobial and immune-boosting properties.

The post How to Boost Your Immune System — Top 19 Boosters appeared first on Dr. Axe.

How to Lower Cholesterol Naturally: Best Foods & Supplements

Rachael Link, MS, RD — Sun, 05 Feb 2023 17:00:33 +0000

There are tons of natural remedies out there for how to lower cholesterol levels, in particular how to lower LDL (low-density lipoprotein) cholesterol, often promising quick results with next to no effort required on your part.

But while it’s true that there are tons of options to keep cholesterol levels in check, it can actually be as simple as swapping out a few foods in your diet for healthier options, switching up your workout routine or adding a supplement or two into the mix.

Ready to get started? Let’s take a look at 28 simple methods for how to lower cholesterol and how it can impact your health.

Healthy Cholesterol Levels

The lipid profile blood test reports the levels of cholesterol and triglycerides in the bloodstream. Healthcare organizations have established a set range for total, bad LDL and good HDL (high-density lipoprotein) cholesterol as well as triglycerides, but the most important thing to consider when looking for how to lower cholesterol naturally is the ratio of LDL to HDL cholesterol, which should be around 2:1.

Here are the recommended ranges to help maintain optimal cholesterol levels:

Total cholesterol

Below 200 mg/dL	Desirable
200-239 mg/dL	Borderline high
240 mg/dL and above	High

LDL cholesterol

Below 70 mg/dL	Ideal for people at very high risk of heart disease
Below 100 mg/dL	Ideal for people at risk of heart disease
100-129 mg/dL	Near ideal
130-159 mg/dL	Borderline high
160-189 mg/dL	High
190 mg/dL and above	Very high

HDL cholesterol

Below 40 mg/dL (men), Below 50 mg/dL (women)	Poor
50-59 mg/dL	Better
60 mg/dL and above	Best

Triglycerides

Below 100 mg/dL	Optimal
Below 150 mg/dL	Normal
150-199 mg/dL	Borderline high
200-499 mg/dL	High
500 mg/dL and above	Very high

Dangers of High Cholesterol

Cholesterol is a naturally occurring substance made by the liver and required by the body for the proper function of cells, nerves and hormones.

Although your body needs cholesterol, excess cholesterol can build up and form a fatty plaque on the walls of the arteries, decreasing the flow of blood to vital areas of the body. If plaque continues to build long-term, it can significantly increase the risk of having a heart attack or stroke.

So what causes high cholesterol? Believe it or not, the answer goes way beyond a high cholesterol diet.

While cholesterol is normally kept in balance, an unhealthy diet high in hydrogenated fats and refined carbohydrates can disrupt this delicate balance, leading to increased cholesterol levels. This imbalance is manifested in elevated LDL (bad cholesterol) and low HDL (good cholesterol), which increases the risk of heart attack or stroke. Other causes can include physical inactivity, diabetes, stress and hypothyroidism.

But keep in mind that not all cholesterol is created equally. LDL cholesterol, also known as “bad cholesterol,” is the form that can build up on the artery walls and increase your risk of heart disease. HDL cholesterol, on the other hand, is often dubbed “good cholesterol” because it travels through the bloodstream, removing harmful cholesterol from the arteries to help enhance heart health.

So how can cut down on your levels of LDL cholesterol down while increasing HDL cholesterol to keep your heart in tip-top shape? Here are some simple ways for how to lower LDL cholesterol and total cholesterol to promote better heart health.

How to Lower Cholesterol Naturally

Foods to Eat

There’s no need to follow a low cholesterol diet to stay within the healthy LDL cholesterol range. Simply incorporating a few servings of foods that lower cholesterol in your diet per day can help decrease cholesterol levels and high triglycerides to optimize the health of your heart.

Here are a few of the top cholesterol-lowering foods that you may want to consider stocking up on:

1. Olive Oil

Loaded with heart-healthy unsaturated fats, extra-virgin olive oil has been shown to drop bad LDL cholesterol levels to enhance heart health.

2. Vegetables

Vegetables are one of the top nutrient-dense foods, meaning they’re high in vitamins, minerals and fiber to support heart health, yet low in calories. Not surprisingly, studies have found that eating more vegetables is linked to lower LDL cholesterol levels in both men and women.

3. Nuts

Nuts are rich in fiber and healthy fats, making them an excellent dietary addition if you’re looking for how to lower cholesterol. One review of 25 studies showed that eating more healthy nuts was associated with lower levels of total and LDL cholesterol, plus decreased triglycerides as well.

4. Seeds

Nutritious seed varieties like flaxseeds have been shown to reduce both total and LDL cholesterol levels to keep your heart healthy.

5. Salmon

Fatty fish like salmon are packed with beneficial omega-3 fatty acids, which can help decrease cholesterol levels and relieve inflammation to enhance heart health.

6. Turmeric

Thanks to the presence of a powerful compound called curcumin, turmeric has been shown to reduce levels of total and LDL cholesterol in the blood.

7. Garlic

Well-known for its wealth of health-promoting properties, research shows that garlic could even benefit cholesterol levels as well. According to one review of 39 studies, consuming garlic regularly for at least two months can lower cholesterol levels to reduce the risk of heart disease.

8. Okra

This popular plant is high in fiber, potassium and antioxidants and can help promote better heart health. One animal study showed that okra extract was able to effectively decrease cholesterol and blood sugar levels in obese mice.

9. Beans and Legumes

Adding legumes to your diet can have a big impact on heart health. Studies show that a diet rich in legumes such as lentils, beans and peas is linked to lower levels of cholesterol in the blood.

10. Sweet Potatoes

This tasty tuber contains several health-promoting proteins and compounds that have been shown to decrease cholesterol in animal models.

11. Green Tea

Rich in antioxidants and catechins, green tea is one of the healthiest beverages that you can add to your routine. Studies show that drinking green tea can decrease levels of total and LDL cholesterol.

Studies have also shown that drinking yerba mate tea can naturally improve serum lipid levels, thereby lowering cholesterol levels.

12. Persimmon

Incorporating a few servings of this nutritious citrus fruit into your daily diet could have a major impact on heart health. One study found that consuming fiber extracted from persimmon fruit was effective at lowering cholesterol levels in adults.

13. Avocados

Avocados are high in fiber, potassium and healthy fats, all of which can aid in keeping cholesterol under control. Not only have avocados been shown to increase levels of good HDL cholesterol, but they can also reduce total and bad LDL cholesterol as well.

14. Gluten-Free Whole Grains

Whole grains have been associated with lower levels of cholesterol and improved heart health. But because gluten can be inflammatory, it’s best to opt for gluten-free whole grains instead, such as buckwheat, quinoa and brown rice.

Foods to Avoid

Cleaning up your diet is one of the most effective ways to reduce your LDL levels and enhance heart health. But there’s no reason to nix high cholesterol foods from your diet altogether; in fact, there is cholesterol in eggs, red meat, dairy products and other foods that can be included in moderation as part of a healthy diet.

Instead, focus on nixing these top four foods to avoid from your diet as a simple method for how to lower cholesterol:

1. Sugar and Refined Carbohydrates

Added sugar and refined carbs from ultra-processed foods can throw off your cholesterol ratio by decreasing good cholesterol levels in the blood.

2. Alcohol

Although a glass of red wine per day can actually be beneficial for heart health, heavy drinking can have detrimental effects on cholesterol levels. Keep alcohol consumption in moderation by sticking to 1–2 servings per day to help optimize heart health.

3. Caffeine

Overdoing it on the caffeinated beverages like coffee, soda or energy drinks may cause an increase in cholesterol levels for some people. Limit coffee and tea to 1–2 cups daily to keep cholesterol in check.

4. Trans Fats

Frequently found in processed foods and pre-packaged baked goods, trans fats can increase LDL cholesterol, decrease HDL cholesterol and boost the risk of coronary heart disease. It’s best to cut these unhealthy fats out of your diet altogether by minimizing your intake of processed foods.

Supplements

While switching up your diet is often an effective method for reducing cholesterol levels all on its own, adding a few cholesterol-lowering supplements can boost the effects even more. Here are some of the supplements you can try using to get started:

1. Fish Oil

Packed with heart-healthy omega-3 fatty acids, fish oil can be especially beneficial if fish doesn’t always make it into your weekly dinner rotation. Fish oil is effective at increasing levels of good HDL cholesterol in the blood to clear out LDL cholesterol from the arteries. Aim for 1,000–2,000 milligrams daily.

2. CoQ10

Coenzyme Q10 is a coenzyme that has been shown to be useful in lowering cholesterol levels. It works by removing excess cholesterol and preventing atherosclerosis to keep your arteries clear. Aim for 200–300 milligrams daily.

3. Niacin

Niacin, also known as vitamin B3, is commonly used in the treatment of high cholesterol. In fact, niacin has been shown to reduce triglycerides and lower levels of LDL cholesterol while also increasing beneficial HDL cholesterol levels as well. Aim for 1,500 milligrams daily.

4. Red Yeast Rice

Derived from white rice that has undergone fermentation, one analysis of 13 studies showed that red yeast rice was effective at decreasing both triglycerides and LDL cholesterol. Aim for 1,200 milligrams twice daily.

5. Garlic (500 milligrams daily)

In addition to adding garlic to your diet, you may also want to consider adding a garlic extract to your natural medicine cabinet as well. Aged garlic extract, in particular, has been shown to have cholesterol-lowering properties in both human and animal studies. Aim for 500 milligrams daily.

Essential Oils

Certain essential oils may also have an influence on cholesterol levels. For best results, add a few drops of these powerful oils to your diffuser to take advantage of the unique health benefits that they have to offer:

1. Lavender Oil

Lavender oil has been shown to decrease stress and cortisol levels, which can be especially beneficial for heart health.

2. Cypress Oil

Like lavender oil, cypress essential oil has also been shown to reduce stress to boost heart health. It is also often used to promote blood circulation and help lower cholesterol levels, too.

3. Rosemary Oil

Thanks to its antioxidant properties, animal studies show that rosemary oil can reduce blood lipid levels and help stabilize blood sugar.

Exercise

When it comes to reducing cholesterol levels, getting in plenty of physical activity is just as essential as making modifications to your diet. Here are two types of exercise that can make a big impact on heart health:

1. Aerobic Exercise

Aerobic exercise, or cardio workouts, is a form of exercise that helps strengthen your heart and lungs. And besides keeping you trim, studies show that aerobic exercise can also help lower cholesterol levels.

Walking, running and cycling are just a few easy ways to get in your daily dose of cardio.

2. Resistance Training

Resistance training is a form of physical activity that forces your muscles to contract, building up strength and endurance. Some research also shows that resistance training could have beneficial effects on heart health as well and may decrease total and LDL cholesterol.

Weight lifting and bodyweight exercises like squats or lunges are some examples of resistance training that you can add to your routine.

Precautions

Although these are all effective methods for how to lower cholesterol levels, keep in mind that they should be combined and paired with other healthy habits to maximize their effectiveness. The cholesterol-lowering effects of a healthy diet, for example, can be amplified when coupled with regular exercise and a set sleep schedule.

Be sure to consult with your doctor before beginning any form of supplementation, especially if you have any underlying health conditions or are currently taking any medications. Additionally, it’s important to always work with a trusted healthcare practitioner to determine the best course of treatment for you.

Final Thoughts

When it comes to how to lower cholesterol, using a mix of diet and lifestyle modifications can be most effective.
Switching out unhealthy foods for heart-healthy options, squeezing in more exercise and trying out a few cholesterol-lowering supplements and essential oils can all keep cholesterol levels down to enhance heart health.
Take it slow and try making a few small changes each week to help lower cholesterol levels and optimize your overall health.
As always, be sure to consult with your doctor if you have any underlying health conditions or are taking any medications to find the best course of treatment for you.

The post How to Lower Cholesterol Naturally: Best Foods & Supplements appeared first on Dr. Axe.

Cystic Acne Treatment that Includes Dietary Changes

Annie Price, CHHC — Fri, 03 Feb 2023 18:55:16 +0000

Have you ever had large, red, painful breakouts? These breakouts can affect both men and women as young as 8 or as old 50. The face is the most common and concerning area of occurrence, but other problem areas can include the chest, back, upper arms and shoulders.

We’re talking about cystic acne, which is way worse than just any old pimple — it’s actually the most severe form of acne possible.

Common medical treatment for cystic acne might work, but some have very serious side effects. A natural way to fight cystic acne is to address the gut-skin connection with the use of probiotics through food, supplements and home remedies for acne. Way back in 1961, a case report found that out of 300 acne patients given a probiotic, 80 percent had clinical improvement.

Read on to learn how you can naturally treat your cystic acne and have clear skin once again.

What Is Cystic Acne?

Also called nodulocystic acne and similar to nodular acne, cystic acne is an intense form of acne that results in large, inflamed cysts and nodules that appear on the skin. Unlike other milder forms of acne, cystic acne is noticeably painful and occurs when oil and dead skin cells build up deep down in hair follicles or pores.

Cystic acne is most common during puberty for young boys, but sadly, it can continue into the adult years, especially when there is a hormonal imbalance. For adult women, it’s common to to experience cystic acne around their menstrual cycles, especially on the the jawline and chin, which are the common areas for hormonally motivated breakouts.

It’s more serious than hormonal acne, which occurs with both men and women when undergoing significant hormonal changes such as aging, pregnancy or stress. In contrast, cystic acne can happen at any age because of dietary sensitivities and an overproduction of sebum.

Symptoms

Acne vulgaris is the medical name for common acne. Acne conglobata, or cystic acne, is a more serious and more rare form of acne that occurs mainly in young men, but it can affect people of both sexes and various ages.

When you have cystic acne, your skin’s pores get clogged with oil and dead skin cells and become inflamed. It becomes cystic acne when the pore ruptures underneath the skin, which causes the inflammation to spill out into the surrounding skin tissue.

This chain reaction can continue in the skin, triggering wider inflammation, spreading more acne bacteria and more breakouts. Next, your body forms a cyst around the area to stop the inflammation from spreading further.

Symptoms of cystic acne include:

large, red and painful breakouts on the face, chest, back, upper arms, shoulders and/or thighs
nodules that appear as raised, red bumps that generally do not have a whitehead showing
lesions that are usually felt beneath the skin before they’re seen
more visible acne that produces cysts and nodules in addition to papules and pustules
breakouts that are painful to the touch or even when not touched
decrease in self-esteem and mood and increase in psychological distress, especially when cystic acne occurs on the face

The unique appearance of a cystic acne is due to the acute damage to the oil gland causing intense inflammation and irritation, which leads to redness, swelling and soreness. Cystic acne is easy to diagnose by a dermatologist and does not require any special tests.

Causes

Cystic acne can be caused by or related to:

Genetics
Hormonal changes, including polycystic ovary syndrome
High levels of humidity and sweating
Pore-clogging and irritating face and body care products
Some drugs and chemicals (for example, corticosteroids, lithium, phenytoin, isoniazid), which may worsen or cause eruptions that are similar to acne

Cystic acne often runs in families. If one or both of your parents had severe cystic acne, then you have a greater chance of having it as well.

It’s most common in teenage boys and young men. It’s believed that hormones called androgens can play a part in the development of cystic acne in teens when there is an increase in androgens. This increase leads to changes in your skin that can result in clogged pores and acne.

Cystic acne doesn’t only affect men, though. For women, hormone changes that trigger cystic acne can be brought on by menstrual cycles, pregnancy and menopause.

Conventional Treatment

Cystic acne is the most severe form of acne and the over-the-counter remedies often do little to no good. If any, benzoyl peroxide is a topical antibacterial treatment that is most often used to treat acne and may help less severe cystic acne.

Instead, many people opt to see a dermatologist in order to get diagnosed and then prescribed medications to treat cystic acne.

The most effective conventional medicine for cystic acne is isotretinoin (Accutane), which actually is derived from vitamin A. While most people experience a reduction in acne lesion counts, adverse events are common, especially overly dry skin, mood issues and decreased appetite.

If the cystic acne covers a lot of skin, a dermatologist may want to prescribe oral antibiotics. While these can work against the inflammation and bacteria, they don’t address the excess oil or dead skin cells. Because of antibiotic resistance, they should only be used in the short-term, if at all.

Topical retinoids also may be used and also related to vitamin A, but in general they’re not sufficient to address cystic acne. They can also make your skin red and peel plus make it very vulnerable to sunburn.

Another prescription medication is spironolactone (Aldactone), a diuretic that usually is used for edema as well as high blood pressure. It’s also used for acne but mostly just women who have acne around their jawline. Its side effects can be serious and cannot be taken if planning to become pregnant.

Natural Remedies

1. Avoid These Foods

Conventional Dairy: Even if you’re not lactose intolerant, conventional dairy products can be hard on the digestive system. Many people see an improvement in their acne when they cut down or eliminate dairy products like milk, cheese and ice cream. If you want to check if dairy is a culprit, try eliminating it from your diet for two weeks and see if your cystic acne improves. If it does, then you know that dairy is not agreeing with you. You can choose to remain dairy-free, or you can slowly reintroduce dairy back into your diet. Choosing better-quality dairy can be helpful as well.
Sugar: Sugar and other high-glycemic foods (like breads and pasta) can make inflammation in your body worse. The more inflammation you have, the worse your cystic acne will be. Try natural sweeteners instead. Consuming excess amounts of sugar and grain products can also feed yeast and candida in the body, increasing the presence of acne on the skin.
Caffeine and chocolate: Many experts like to say that there is no link between caffeine and chocolate consumption and breakouts. However, there is no doubt that caffeine consumption has a direct impact on your hormonal balance. In particular, caffeine overdose can raise the stress hormone known as cortisol. By reducing or eliminating various sources of caffeine like coffee, tea and chocolate, you can help to keep your hormones in better balance and clear up your cystic acne.
Low-fiber, highly processed foods: Consuming foods that are low in fiber and highly processed has a direct negative effect on your gut health, which negatively impacts skin health. When you consume processed meat products like cold cuts, breakfast cereals and microwave meals, an unhealthy shift occurs in your inner microbial colonies. This sets off inflammation throughout your entire body, which can bring on a cystic acne flare-up or make any current acne even worse.
Fried and fast foods: These foods are also highly processed and low in fiber. Additionally, they contain a number of ingredients that cause inflammation, including hydrogenated oils, sodium, chemicals, flavorings and sugar.

2. Eat These Foods

Probiotic-rich foods: The healthier your gut is, the better your balance of good versus bad bacteria. When you consume probiotic-rich foods like kefir and cultured vegetables, the probiotics line your gut and create a healthy, sealed barrier that prevents inflammation that can trigger acne. One Korean study of 56 acne patients found that drinking a Lactobacillus-fermented dairy beverage effectively reduced their total acne lesion count and decreased oil production over 12 weeks.
High-zinc foods: People with acne tend to be low in zinc so you definitely want to increase your dietary intake of zinc by consuming things like grass-fed beef, chickpeas, pumpkin seeds and cashews to prevent a zinc deficiency. Zinc also supports a healthy digestive tract, which improves skin health.
Vitamin A-rich foods: Foods high in vitamin A like kale, spinach, sweet potatoes and carrots fight infection and speed healing, two things you definitely need when you’re trying to get rid of cystic acne.
Fiber-rich foods: Consuming high-fiber foods like vegetables, fruits, nuts, seeds and oatmeal encourages colon cleansing as well as the growth of good bacteria in the gut, both of which can help eliminate cystic acne.
High-quality protein foods: Grass-fed beef, organic chicken, wild-caught fish and free-range eggs are high in protein and nutrients and help balance blood sugar, a key component in the fight against cystic acne.
Liver-supportive foods: Since hormones are processed in the liver, eating liver-supportive foods can help clear up acne. Eat more cruciferous vegetables like broccoli and cauliflower as well as leafy greens and high-fiber fruits, such as pears and apple, for improved liver function.

3. Consider Taking These Supplements

Probiotics (10,000 IU to 50,000 IU daily, typically two to three capsules twice daily) — Taking probiotics can boost your immunity and help your internal fight against cystic acne. You can also use probiotic skin care products, which can provide a protective external shield. Studies show that probiotics may help prevent skin eruptions.
Omega-3 fatty acids (1,000 milligrams of fish oil /cod liver oil daily or 3,000 milligrams of flaxseed or chia seed oil) — Omega-3 helps reduce inflammation and support hormone balance. One scientific study specifically found that after 10 weeks of omega-3 fatty acid or GLA supplementation, inflammatory and non-inflammatory acne lesions decreased significantly.
Zinc (25–30 milligrams twice daily) — Research suggests that people with acne have lower blood and skin levels of zinc. Taking zinc by mouth may help reduce acne.
Vitex (160 milligrams of Vitex/chasteberry) — This herbal remedy is specifically recommended for hormonally induced acne.
Guggul or guggulsterone (25 milligrams twice daily) — Guggul is made from the sap of a tree native to India. For individuals suffering from cystic acne, a controlled clinical trial found that guggul supplements outperformed 500 milligrams of tetracycline. It’s also been shown to be effective for nodulocystic acne, a similar form of acne that usually targets the face, chest and back.

4. Consider Essential Oils

Essential oils like tea tree and lavender can help fight cystic acne. The best way to use essential oils for acne is to apply two to three drops topically to the area of concern. Tea tree and lavender essential oils are safe for neat (direct) application, but they can also be combined with a carrier oil such as jojoba or coconut oil if you have sensitive skin.

A scientific review of the efficacy, tolerability and potential modes of action in regard to the treatment of acne with tea tree oil states that tea tree products reduce lesion numbers in patients with acne, have tolerability levels that are similar to other topical treatments, and have antimicrobial and anti-inflammatory activities that are associated with the treatment of acne. (8)

Avoid exposure to direct sunlight when treating acne with essential oils. The UV rays can make your skin more sensitive and may lead to skin irritations or redness. If using any of these essential oils causes skin irritation, discontinue use of that oil.

Skin Care Tips

1. No Popping

Whatever you do, please don’t try to pop your cystic acne or any other pimples for that matter. Cystic acne, unlike common acne, typically does not give you “poppable” pimples.

Due to the the depth of cystic acne lesions, picking or squeezing can be completely ineffective and will likely extend healing time from days to weeks. The more you touch an infected pimple, the angrier and more unsightly it’s going to become.

If you try to pop cystic acne, you’re just going to spread the breakout underneath the skin. In addition, you can easily end up with acne scarring that lasts well beyond the pimple, possibly even forever. Two words to remember with cystic acne: Hands off!

2. Ice It

You can apply an ice cube directly to a breakout for several seconds to constrict the small blood vessels feeding the painful cyst. The ice helps immediately decrease the size and redness of the offending acne.

3. Healthy Skin Care Routine

Maintain a simple, calming skin care routine that avoids heavy and scented moisturizers. Before applying moisturizer daily, always make sure that your skin is thoroughly exfoliated and clean. An oil-free and unscented moisturizer is a great choice.

To encourage healthy skin turnover and growth, make sure to use exfoliants that are effective but not harsh and abrasive. Some good options include glycolic acid and fruit enzymes.

When you’re in the sun, the best sunscreens to use are all-natural sunscreens to help reduce the chances of acne scarring. For scars, a natural vitamin C product can help. Some cystic acne scars can unfortunately take months to heal, but don’t lose hope.

4. Don’t Overuse the Mirror

It’s a good idea not to obsess over your cystic acne. The more you stare at it in the mirror, the more likely you will want to pick at it and think negative thoughts, both of which will only make you look and feel worse. Stop yourself from visually and mentally obsessing over your cystic acne, and make sure you’re thinking positive, skin-clearing thoughts!

5. Change Your Towels and Pillowcases

Something you might not think about is what else touches your face daily, like towels and pillowcases. To reduce the chances of irritation and sensitivity, it’s a really smart idea to avoid washing these items with strong detergents and bleaches.

Instead, opt for natural and unscented laundry products. You also want to change your towels and pillowcases frequently to avoid the presence and spread of bacteria, which only make your acne worse.

Lifestyle Tips

1. Relax

As with everything health- and beauty-related, stress only makes things worse. Find ways to decrease stress in your life because stress can cause your body to release hormones that only make acne worse. The more you relax, the better your skin will be. Try natural stress relievers to help improve your skin.

2. Sleep

Getting proper sleep on a nightly basis can help improve your overall health, including balancing hormone levels and decreasing the inflammation associated with cystic acne. You also give your cystic acne uninterrupted time to heal.

3. Exercise

Regular physical activity is excellent for the body’s lymphatic system and detoxifying your entire body. It’s also excellent for your mood and self-esteem, which tend to both take a dip when you’re fighting cystic acne.

Cystic Acne vs. Rosacea

Acne and rosacea are two of the most widespread dermatological conditions.
It can be difficult to tell the difference between rosacea and acne.
In the earliest phases of rosacea, the patient may notice gradual reddening of the skin, often mistaking these changes for acne, sunburn or dermatitis.
The two disorders may be especially confused when the term “acne rosacea” is used, a phrase that was once frequently used to describe what’s now known as subtype 2 (papulopustular) rosacea, which may include bumps and pimples that appear similar to acne.
Rosacea is a chronic disorder that occurs primarily in the central portion of the face and usually includes redness, flushing and blushing, and bumps (papules) and pimples (pustules). Rosacea can also involve the eyes and even a bulbous nose.
Though both conditions may involve bumps and pimples, the causes and biochemical processes are different for each. Cystic acne is a product of many factors, involving the hair follicles, hormonal stimulation of oil gland cells and bacteria. On the other hand, recent research has found that rosacea appears to be linked to a dysfunction of the body’s natural immune system and should thus be treated with anti-inflammatory agents rather than antibacterial agents.
Cystic acne predominantly affects teenage boys and young men in their 20s (as well as women with hormonal issues), while rosacea predominantly affects women of northern or eastern European descent, especially those who are blond and fair-skinned. With rosacea, women ages 20 to 60 are the predominant epidemiological group.
Approximately half of all people with rosacea develop eye involvement, called ocular rosacea, with chronic tearing and eye dryness, a gritty sensation within the eye, flaking at the base of the eyelashes (called blepharitis), and recurring sties.
An anti-inflammatory diet can help both cystic acne and rosacea. Also, changing your diet to remove any allergens, sensitivities or common gut irritants can help both problems.
People who are predisposed to acne or rosacea can experience flares as a result of a shift in gut bacteria and subsequent inflammation.
Healthy signals produced by probiotics can stop skin cells from sending “attack” messages to the immune system that result in flare-ups of acne or rosacea.

Final Thoughts

Cystic acne is an intense form of acne that results in large, inflamed cysts and nodules that appear on the skin. It can be really challenging to manage, especially when it starts to take a toll on your mood and self-esteem.
Treatment options usually begin with a trip to the dermatologist. However, medicine for cystic acne can include serious side effects.
Consider the various natural remedies that include diet and supplementation; also check out the various skin care and lifestyle tips.

The post Cystic Acne Treatment that Includes Dietary Changes appeared first on Dr. Axe.

Perimenopause Symptoms You Can’t Ignore & What to Do About Them

Jillian Levy, CHHC — Thu, 02 Feb 2023 15:15:33 +0000

When women reach a certain age, menopause symptoms begin to show themselves, sometimes even before hitting menopause. This is called perimenopause, and perimenopause symptoms can be just as challenging to deal with.

While perimenopause and menopause are both natural parts of aging, and therefore not necessarily “problems to solve,” it’s normal and expected to experience changes and certain symptoms during this transition. Just as with pregnancy, labor and other reproductive changes (even puberty), taking steps to manage your expectations and lower symptoms can help make this sometimes unpredictable time period a bit easier.

Not every woman going through the stages of menopause experiences side effects or any decrease in quality of life, but a majority do. In particular, the perimenopause years are when estrogen and progesterone fluctuate the most in the female brain.

The degree to which you struggle with perimenopause symptoms and menopause has a lot to do with several factors that make your body unique, including your personal medical history, genetics, the quality of your diet, how active you are and your stress levels.

By making certain lifestyle changes before and during the phases of menopause — for example, regarding the foods you choose to eat (and don’t eat), herbal medicines or supplements you take, and stress-reducing practices you make apart of your regular routine — you’re likely be able to find some relief from menopause and perimenopause symptoms and better handle the hormonal changes associated with this important time of life.

What Is Perimenopause?

A women’s reproductive life is split into three major time periods:

Active reproduction/fertility
Menopausal years (including perimenopause)
Postmenopause years

The process that most people refer to as “menopause” can actually be divided into three parts: perimenopause, menopause and postmenopause. Menopause is defined as the time period that starts 12 months after a woman’s last menstrual cycle/last period. Perimenopause is considered the time period before menopause starts, prior to the “cessation of periods for 12 consecutive months.” For some women, perimenopause can come on so gradually and in the midst of many other life changes that perimenopause symptoms mostly go unnoticed, even for several years.

When does perimenopause begin? Just like with menopause itself, this differs from woman to woman. While life expectancy has increased over the years, the average age of menopause has not changed during the past few centuries. However, some women are now beginning perimenopause earlier due to having certain medical problems in the past.

Perimenopause usually starts sometime during a woman’s mid-40s and can last for several years (in some cases even longer, such as up to 10 years). It’s common during this time to experience irregular periods, breakthrough bleeding and other signs that reproductive hormones are shifting.

Then menopause usually officially begins between the ages of 44–55 (the average age in the U.S. is 51). Once a woman fully stops releasing eggs from her ovaries and no longer has a period for one full year, then she has officially entered menopause and is no longer in perimenopause.

How is perimenopause different from “premenopause”? These two terms are often used interchangeably to describe the same time period prior to menopause. However, premenopause technically is any time prior to entering menopause, while perimenopause is the several-year period right before menopause starts.

Premenopause includes all years after a woman has begun menstruation but before her periods stop all together. This means premenopause should be used to refer to any woman, any time before menopause has occurred and fertility/reproductivity is still active, which can include perimenopause.

In other words, it’s possible to be in your 20s or 30s and “premenopausal” but not yet consider yourself to be in the perimenopause phase. Some also use the term “premature” to describe the time period after 40 years old but before perimenopause has started.

Symptoms

During perimenopause, ovarian function and estrogen production start to become erratic, and therefore a woman’s cycle is usually somewhat unpredictable. It’s common for many women starting in their early 40s to begin noticing signs of perimenopause, including perimenopause symptoms like menstrual changes, weight gain (especially in the abdomen), decrease in breast volume, hair thinning and skin dryness. Other physical signs, such as irregular vaginal bleeding and hot flashes, might start to come and go even earlier, starting in the late 30s.

The most common signs and perimenopause symptoms include:

Menstrual changes and irregular periods: Periods tend to occur every two to four months on average at first, and then further and further apart. Periods can also get heavier or lighter at times.
Hot flashes and night sweats: This feels like heat suddenly starting to spread throughout the body, often causing sweating and redness. A “hot flush” is the term given to the redness that’s caused by an increase in body temperature. These perimenopause symptoms are caused by hormonal changes mostly affecting the hypothalamus, which controls body temperature.
Insomnia and changes in sleep quality: Many women start to have trouble getting good sleep and might start to wake up sweaty and hot.
Gradual weight gain: As the metabolism slows down, muscle mass is reduced and bones start to become less dense, it’s common to gain some weight (especially in the stomach). Exercise and a healthy diet are more important during this time than ever.
Changes in sex drive: A decrease in estrogen causes blood flow to be reduced to the genital area. Throughout the menopausal years, the labia becomes smaller, and the muscle tissue of the clitoris starts to shrink and become less sensitive. There are also many changes taking place in the uterus, ovaries and cervix (becoming smaller and narrower).
Vaginal dryness and changes: The vagina technically shortens and loses elasticity (called vaginal atrophy). Vaginal thinness and dryness can come along with higher susceptibility to urinary tract infections caused by vaginal fluid loss/less lubrication to move bacteria out.
Increased abdominal fat and weight gain: Due to a slowed metabolism.
Thinning hair and dry skin: Many women notice their skin starting to show signs of aging, such as wrinkles, dark spots, dryness, less elastic and sometimes more itchiness.
Changes in breast tissue: The breasts might start becoming smaller, less dense, have more fatty tissue and lose some of their volume (becoming “saggier”).
Mood swings: This can include feeling like you’re always tired, increased irritability, anxiety, fatigue or depressive symptoms. Perimenopausal women have been found to have higher than normal levels of MAO-A, the enzyme that breaks down serotonin, norepinephrine and dopamine and is linked to major depressive disorder and postpartum depression.
Heart palpitations: This is caused by changes to the blood vessels, heart and autonomic nervous system. Palpitations might occur during hot flashes or with anxiety, muscle spasms and headaches.
Migraines and frequent headaches: Reduced blood flow, lack of sleep, anxiety and other problems can contribute to frequent headaches.
Poorer concentration: Estrogen and testosterone play a role in memory, motivation and mood. It’s common to start noticing loss of concentration, forgetfulness, drowsiness and increased reactions to stress. These perimenopause symptoms can also be worsened due to poor sleep and increased anxiety.
Higher risk for other diseases and complications: Studies show that during menopause and afterward, a woman’s risk for heart and blood vessel (cardiovascular) diseases, as well as osteoporosis, increases. This is due to a decline in estrogen levels, which changes fat accumulation and also contributes to loss of bone density, weak bones and increased risk of fractures. Some experts argue that the increased risk might be related more to general effects of aging rather than menopause itself, but estrogen loss has been shown to be tied to these conditions over and over again.

Causes

During each of the major reproductive phases of a woman’s life described above, various hormonal glands in her body work together to control how much of each hormone is produced. Glands including the pituitary, ovaries and thyroid all play a role in the transition into menopause. Even other organs/tissue such as the uterus, breast tissue and fat cells (adipose tissue) are capable of secreting hormones that influence reproduction.

The major hormonal changes involved in perimenopause, menopause and postmenopause include estrogen, progesterone and testosterone. While other hormones are also usually shifting and involved (including serotonin and insulin), these three have the biggest influence over a woman’s reproductive capabilities — especially estrogen.

Estrogen is the collective term for three types of female hormones (estoril, estradiol and estrone) that are mostly secreted by the ovaries. The three types of estrogen are primarily responsible for giving a woman her female qualities (and to some degree men too), including her reproductive capabilities, fat around her hips/thighs and her smooth skin.
Progesterone is the hormone that prepares the uterus for pregnancy in addition to having other jobs, and testosterone is the hormone mostly associated with masculine qualities.
When your ovaries stop making a high percentage of your body’s estrogen (they’re responsible for 90 percent of production prior to menopause), you enter menopause. Because estrogen has important effects on your bodyweight and composition, mood, sleep, sex drive, cognitive function, memory, and blood flow, many different symptoms can be experienced during perimenopause/menopause as a result of decreasing estrogen levels.
Can you still become pregnant during perimenopause, you might be asking yourself? Technically, yes, you can. Although the menstrual cycle is irregular and fertility at this time in a woman’s life is low, it’s not impossible to become pregnant until entering menopause.

Perimenopause Facts

The average length of perimenopause is four years, with a range from about four months up to 10 years. In contrast, the average duration of menopause is 2.5 to three years but sometimes up to 10.
On average, women officially enter menopause from perimenopause around the age of 51.
About 8 percent of all women enter menopause from perimenopause before the age of 40. About 5 percent don’t fully transition from perimenopause to menopause (they continue menstruating at least irregularly) until the age of 60.
Women who smoke tend to go through perimenopause and menopause earlier than nonsmokers do. Having a hysterectomy also causes earlier perimenopause/menopause, as can being treated for cancer.
Problems sleeping normally, hot flashes and mood changes are the most common perimenopause symptoms. Approximately 75 percent of women experience hot flashes and night sweats at some point during perimenopause. Around 20 percent have severe hot flashes at times.
Sleep difficulties affect about 30 percent of women during perimenopause. Trouble sleeping is one of the earliest signs of changing hormones and can begin in the late 30s.
Perimenopause is a time period associated with a high risk for mood disorders, including anxiety, insomnia and depression.
Women who are perimenopausal can still become pregnant, since there is on average a five- to 10-year period between the beginning of a decline in ovarian function and complete cessation of menstruation at menopause.
Research has not revealed any link between the age of natural menopause and use of oral contraceptives in the past, socioeconomic or marital status, race, or age when a woman’s menstrual cycle began.
Research shows that more than half of women going through menopause seek some sort of menopause treatment to deal with symptoms.
Research shows that gradual estrogen loss can increase the risk of certain diseases, such as osteoporosis and sarcopenia. Approximately 80 percent of Americans with osteoporosis or low bone mass are women, and about half of all women older than 50 suffer an osteoporosis-related bone fracture in their lifetimes.

Perimenopause vs. Menopause

If you’re still getting your period (even if it’s very irregular) and therefore your menstrual cycle has not fully ended, then you’re not yet in menopause. Perimenopause continues until periods are absent for 12 full months.
The in-between phase of perimenopause and menopause is still perimenopause (perimenopause ends when a woman has gone 12 months without having her period).
Symptoms of perimenopause and menopause are similar, but usually they’re more noticeable and frequent during menopause.
Menopause symptoms often include reoccurring hot flashes and night sweats, weight gain, breast tissue changes, vaginal dryness, skin dryness, hair thinning, and sometimes changes in a woman’s moods or sleep.
One way to tell if you’re close to menopause and ending perimenopause is to have your gynecologist examine your vaginal tissue. Those with less estrogen who are menopausal have thinner, paler, dryer and flatter vaginal tissue.
How old you are when you enter into menopause has to do with factors including your medical history, family history and how many eggs you have left in your ovaries.
Your lifestyle can also speed up menopause and make symptoms worse. A poor diet, sedentary lifestyle, smoking, chronic illnesses, toxicity and nutrient deficiencies can all contribute to hormonal imbalances and earlier perimenopause/menopause.

Conventional Treatment

The most common conventional treatments for managing menopause or perimenopause symptoms include:

The reason some women turn to these treatments is that they can help mimic or replace some of the decreasing reproductive hormones (such as estrogen or progesterone) and therefore diminish some symptoms of menopause. Unfortunately, these treatments also pose risks. Studies show that taking hormone replacement therapies can increase a woman’s risk for several serious diseases, including:

Breast cancer
Heart disease
Stroke
Blood clots
Urinary incontinence
Dementia and memory loss

Some experts state that these risks are statistically insignificant, however, and that hormone replacement therapy is worth pursuing as soon as the menopausal symptoms begin to appear. The purpose of hormone replacement therapy is to restore female hormone levels, which can bring relief.

Natural Remedies

1. Healthy Diet

A nourishing, unprocessed diet is key for boosting your intake of essential nutrients, helping your body adjust to changing hormones, managing your weight and reducing your intake of empty calories.

Foods that are most helpful during menopause include organic fruits and veggies, high-fiber foods like nuts and seeds, omega-3 foods, probiotics, clean and lean proteins like fish or grass-fed meat, healthy fats such as olive and coconut oil, and foods that supply natural phytoestrogens, including flax and fermented soy.

In particular, cruciferous vegetables such as broccoli, cabbage and kale contain indole-3-carbinol, which naturally helps to balance estrogen levels.

Fiber is important for cardiovascular and digestive health, plus maintaining a healthy weight. Some studies have even found that diets higher in fiber might help to balance production of estrogen.

Studies show that frequently consuming omega-3s facilitates in hormone production and might help to prevent menopausal problems, postmenopausal osteoporosis, heart complications, depression and breast cancer.

During perimenopause, some studies suggest beginning to increase phytoestrogen intake to counteract the effects of the hormonal imbalances women begin to experience. Some research indicates a drastic drop it in hot flashes for women in perimenopause eating a phytoestrogen-rich diet.

Another benefit phytoestrogens may offer to menopausal or postmenopausal women is a reduction in bone loss, leading to higher bone density and fewer breaks, when administered in dose-specific measures alongside vitamin D. Research also indicates that phytoestrogens improve heart health, specifically in postmenopausal women.

And don’t forget about water. Aim for eight glasses daily to help replace fluid lost from hot flashes and to decrease bloating.

2. Exercise

Keeping up with an exercise routine consisting of aerobic and strength-training exercise at least three or more times per week can result in improvements in bodyweight, sleep quality, insomnia or depression symptoms, bone density, muscle mass and inflammation.

Even if you haven’t been active in the past, it’s never too late to start getting the benefits of exercise.

3. Supplements and Herbal Treatments

Herbs and supplements that can help mitigate certain symptoms of perimenopause (such as anxiety, fatigue, hot flashes and sleep-related problems) include omega-3 fatty acids, adaptogen herbs such as maca or American ginseng, black cohosh, red clover, raspberry leaf, Vitex and St. John’s wort.

For example, studies have focused on use of black cohosh for managing menopause symptoms, especially hot flashes. While findings have been mixed, many feel there is little doubt that black cohosh is a natural remedy for menopause relief. Certain systematic reviews and studies have found that taking it regularly typically reduces the number and severity of negative symptoms that often overwhelm women with hormone problems.

Vitex (or chasteberry) is often combined with other herbs, such as black cohosh or dong quai, for maximum benefits. One study published in Gynecological Endocrinology found that an herbal supplement containing chasteberry provided safe and effective relief of hot flashes and sleep disturbances in pre- and postmenopausal women. Another study found that a supplement containing Vitex as a key ingredient was able to reduce moderate to severe menopausal symptoms.

St. John’s wort uses include being tested as an herbal remedy that relieves the psychological and vegetative symptoms of menopause. A study published in Advance in Therapy and performed in Berlin investigated 12 weeks of treatment with St. John’s wort; 111 women, ages 43 to 65, took one 900 milligram tablet three times daily. All of the participants experienced symptoms characteristic of the pre- and postmenopausal state.

Substantial improvement in psychological and psychosomatic symptoms was observed, and menopausal complaints diminished or disappeared completely in 76 percent of the women; in addition to this, sexual well-being also improved after treatment.

4. Getting Proper Sleep

Sleep is important for restoring energy, balancing hormones, keeping cortisol levels under control, and reducing anxiety or depression. Aim for seven to nine hours a night.

If you have trouble sleeping (as many perimenopausal women do), try using hormone-balancing essential oils such as lavender, reading or writing in a journal, taking magnesium supplements, using Epsom salts in a warm bath prior to bed, turning down the temperature in your room, and practicing mind-body practices such as yoga and meditation.

5. Stress-Reducing/Mind-Body Practices

Because sleep problems, anxiety, fatigue and depression tend to climb during the transition into menopause, it’s important to manage stress as best you can. Ways to do this include natural stress relievers like exercising, spending time outdoors, meditation or prayer, seeking social support, joining a helpful cause or volunteering, reading something inspirational and uplifting, and doing something creative.

6. Gua Sha Therapy

Gua sha is an ancient Chinese therapy that uses a tool to rub or scrape the skin’s surface in long strokes. A study researched gua sha as a potential remedy for perimenopause and found that it was effective as well as safe in helping to relieve symptoms, plus improving the quality of life for the participants.

Precautions

It’s important to see a specialist or to consult with a doctor, even about natural remedies for perimenpause symptoms, if any of the following apply to you:

You’ve gone six months or more without any sign of bleeding or a menstrual cycle, but then have spotting. Although it’s rare, this sometimes can be a sign of other serious conditions that should be checked out, including uterine cancer or hyperplasia.
You have a history of breast cancer, ovarian cancer, endometriosis or blood clots. If you have a strong family history of these conditions, it’s also a good idea to be closely monitored.
You’ve had a hysterectomy, ovarian dysfunction or other serious problems associated with reproductive health.
You’ve experienced side effects from taking either hormone replacement therapy drugs, birth control pills or herbal treatments in the past.

Final Thoughts

Perimenopause is the time period prior to the official start of menopause, which begins when a woman has not had her period for one full year.
Symptoms of perimenopause include hot flashes, problems sleeping normally, increased depression or anxiety, menstrual irregularity, and vaginal changes.
Perimenopause symptoms usually last around four years but can sometimes come and go for up to 10 years before menopause begins.
Natural remedies and treatments for perimenopause symptoms include a healthy diet, exercise, supplements, herbal treatments and stress reduction.

The post Perimenopause Symptoms You Can’t Ignore & What to Do About Them appeared first on Dr. Axe.

How to Get Rid of Gas Naturally (Plus Symptoms, Causes & Prevention)

Kathleen McCoy, BS — Wed, 01 Feb 2023 14:15:25 +0000

Flatulence and gas are normal bodily functions, and most healthy adults pass gas somewhere between 13 and 21 times each day. Flatulence is a healthy part of the digestive process, but it can cause discomfort and pain as gas builds up in the intestines. Expelling the gas normally relieves the pain, and there are natural ways for how to get rid of gas.

However, if the pain persists or worsens, it may be a sign of a more serious condition, and you should consult with your physician as soon as possible.

In addition to pain and flatulence, gas can cause bloating. Bloating is a temporary condition caused when air or gas becomes stuck in the abdomen. The result can be visible as the stomach, depending on the level of air and gas build up, can protrude significantly.

In the vast majority of cases, gas pains and bloating are nothing to worry about, but if you experience any of the following symptoms along with gas, seek medical attention as quickly as possible:

Hives or a skin rash that develops quickly
Tight throat or trouble breathing, which may signal an allergic reaction
Fever
Vomiting
Nausea
Constipation
Diarrhea
Blood in the stool or urine
Pain in the lymph nodes of the throat, armpits and groin
Fatigue
Chest pains
Weight loss
Persistent or recurrent nausea or vomiting
Trouble concentrating

If you’ve recently changed your diet by adding high-fiber foods or cruciferous vegetables, you can expect some gas and gas pain. In addition, foods known as FODMAPs as well as foods you have a sensitivity to, like lactose, can also cause gas pain.

Of course, if you overindulge in a high-fat or a spicy meal, you may experience more gas than normal.

For many, if gas is a persistent problem, avoiding the foods that lead to gas pain is often the easiest and best way to prevent recurrence of symptoms. Fortunately, when acute gas pains occur, there are a number of natural remedies that help relieve the discomfort that don’t carry the same side effects as conventional treatments for flatulence.

Read on to learn how to get rid of gas and gas pain.

How to Get Rid of Gas

When gas pains are severe and reoccur frequently, a trip to the doctor is in order. It is important to receive a proper diagnosis for the cause of the gas pain as some potentially serious conditions can present with bloating and pain.

In addition to a medical history and physical examination to check for distension, your physician will review your diet and perhaps order tests. Commonly requested tests include:

blood tests
lactose intolerance tests
fructose malabsorption tests
colon cancer screening
in some cases an upper GI series of X-rays

If persistent gas pain is determined to be caused by an underlying health condition, successful treatment of the condition should help relieve symptoms. In other cases, your physician will often recommended dietary changes, lifestyle modifications and over-the-counter medications.

While there are medical ways to deal with gas pain, you may wonder how to get rid of gas naturally. Here are some natural remedies for gas pain.

1. Apple Cider Vinegar

Mix two tablespoons of organic apple cider vinegar (that contains the mother culture) with a cup of water, and drink right before a meal. This can help relieve digestive conditions, including acid reflux and heartburn, by boosting healthy bacteria and acid in the gut.

Try switchel, a fermented drink made from apple cider vinegar, fresh ginger, real maple syrup and water. You can use natural sparkling water to add some fizz to the drink that may help you belch some of the gas in your system.

Fresh ginger is known for combatting nausea, promoting digestion and protecting against stomach ulcers in both human and animal studies.

2. Clove Oil

Add two to five drops of clove essential oil to eight ounces of water to reduce bloating and gas. It may also help other digestive problems, like indigestion, motion sickness and hiccups.

3. Activated Charcoal

Take two to four tablets of activated charcoal just before eating and again one hour after a meal to relieve gas pains. Activated charcoal may help relieve symptoms including flatulence, bloating and distention of the abdomen by eliminating gas trapped in the colon.

4. Digestive Enzymes

Take a full-spectrum digestive enzyme supplement as recommended. Look for a high-quality supplement that contains lactase to break down lactose in dairy, lipase to breakdown fats, amylase to breakdown starches and protease to breakdown proteins.

For further digestive support, look for one with ginger and peppermint, which also support healthy gut function.

5. Probiotics

A high-quality probiotic supplement can help maintain a healthy digestive tract by adding healthy bacteria to the gut. Gas symptoms may be relieved as the bacterial flora is altered.

In addition, a meta-analysis of randomized, placebo-controlled trials found that probiotics reduce pain, flatulence and bloating in patients with IBS.

In addition to a probiotic supplement, add probiotic-rich foods to your diet, including kefir, yogurt, kimchi, sauerkraut, kombucha, natto, raw cheeses, tempeh and apple cider vinegar, to improve digestion.

6. Fennel Essential Oil

Known for its digestive health and licorice-like flavor, fennel essential oil has antiseptic properties that may help relieve constipation, bloating and gas pains. Add one to two drops of fennel essential oil to water and tea, and slip slowly to relieve digestive upset and flatulence.

7. Asafoeida

Take 200 milligrams to 500 milligrams of a high-quality asafoeida supplement to relieve flatulence and gas. This powerful spice is central to Ayurvedic medicine and other traditional medicinal practices for preventing and relieving digestive upset.

It is widely used in Middle Eastern and Indian cuisines when preparing lentil dishes, legumes and soups. It has a very strong sulfurous odor that cooks out, making it ideal for longer cooking preparations like stews and braises.

Asafoeida is not recommended for pregnant women, nursing moms, children, those with high or low blood pressure, or those with a bleeding disorder. It is known to interact with anticoagulants, antihypertensive drugs and anti-platelet medications.

8. Physical Activity

When symptoms arise, take a walk, jump rope or try rebounding. The physical activity may help relieve gas pains by expelling gas naturally.

9. Lifestyle Changes

Eat smaller portions of foods that cause you gas.
Eat more slowly.
Chew foods well.
Don’t chew gum, smoke or drink through a straw, as any of these can cause excessive swallowing of air.
Avoid carbonated beverages.

What Is Gas?

Gas is a natural byproduct of the digestive process that is a combination of carbon dioxide, nitrogen, oxygen, hydrogen and sometimes methane. Gas can be passed by burping or through flatus. These gas vapors alone are generally odorless, and if gas has an unpleasant odor, it is typically due to bacteria residing in the large intestine.

Gas can be caused by swallowing too much air or as undigested foods begin to break down. Belching can get rid of swallowed air containing oxygen, nitrogen and carbon dioxide, but as the gas moves into the large intestine, it is expelled through flatulence.

The reason gas develops and must be passed is simply that the body cannot digest and absorb all of the sugar, starches, proteins and fiber consumed. As they pass into the large intestine, the gut flora attacks them, breaking them down. This results in the production of hydrogen and carbon dioxide gases, and sometimes methane.

Having gas is common and natural, but it can be uncomfortable and embarrassing. Certain conditions like lactose intolerance, gluten intolerance as well as other sensitivities to foods can cause digestive upset. Learning your personal triggers and avoiding those foods and beverages that cause gas to develop in your system can help prevent gas pains and potential embarrassment.

Popular over-the-counter antacids may not relieve all symptoms and may cause side effects. Fortunately, there are a number of natural treatments for gas pains that are safe and effective.

Signs and Symptoms

Commons symptoms of gas include:

Knotted feeling in the abdomen
Sharp cramps
Jabbing pains
Voluntary or involuntary belching
Voluntary or involuntary flatus
Abdominal bloating
A feeling of bubbles in the stomach

Causes and Risk Factors

Foods are often the tigger for gas, and the foods that commonly cause gas include:

Beans and legumes
Onions
Broccoli
Brussels sprouts
Red cabbage
Cauliflower
Artichokes
Asparagus
Pears
Apples
Peaches
Prunes
Potatoes
Corn
Soluble fiber from oat bran, beans and peas
Whole-wheat bread
Bran cereals
Bran muffins
Milk
Cream
Ice cream
Beer
Sodas and other carbonated beverages
Fiber supplements containing psyllium husk
Artificial sweeteners and sugar alcohols, including sorbitol, mannitol, xylitol, aspartame and others

In addition to diet, there are a number of medical conditions that can cause gas pains. These include:

Lactose Intolerance: A very common condition where the body cannot break down lactose, a sugar found in dairy products. A lactose intolerance occurs when the small intestine stops making enough lactase necessary to break down the lactose. The undigested lactose migrates to the large intestine, and the result is often bloating, diarrhea and gas.
Celiac Disease: This is a fairly common condition where a sensitivity to the protein gluten causes an immune system response in the small intestine. Over time, it can permanently damage the lining of the stomach, preventing the absorption of key nutrients. Celiac disease can cause gas as well as other digestive problems, like diarrhea, bloating and heartburn, but long term, more serious conditions including anemia, osteoporosis and osteomalacia are significant concerns.
Crohn’s Disease: This is an inflammatory bowel disease that can cause abdominal pain, severe diarrhea, gas, weight loss and malnutrition. Crohn’s disease is a painful and sometimes debilitating condition that can lead to potentially life-threatening fistulas.
Peptic Ulcer: This type of ulcer occurs when there are open sores in the lining of the small intestine. Peptic ulcers can lead to intolerance of fatty foods, burning stomach pain, heartburn, nausea, gas and bloating.
IBS: This common digestive disorder affects the large intestine, causing gas and gas pain, diarrhea, constipation, abdominal pain, and bloating. IBS is a chronic condition that must be managed long term, and many of the symptoms are triggered by intolerance to foods like wheat, dairy, legumes, cruciferous vegetables, carbonated drinks and citrus fruits.
Gastroenteritis: Typically an acute condition, gastroenteritis is an inflammation of the stomach and intestines often caused by parasites, bacteria or viral infections. It can also be a reaction to a new food and as a side effect of certain medications. Common symptoms include gas and gas pain, abdominal cramps, diarrhea, vomiting, and nausea.
Diverticulitis: Diverticula are small pouches that can form in the lining of the lower part of the large intestine. Diverticulitis is a relatively common condition, particularly after the age of 40, that occurs when the pouches become inflamed or infected. Common symptoms include gas, pain, vomiting, fever, constipation and a change in bowel habits.
Small Intestine Bacterial Overgrowth: SIBO is a condition that occurs when there is excessive bacteria in the small intestine that causes a disruption in the digestive process. Symptoms can range from mild to severe and generally include chronic gas, diarrhea, weight loss and malabsorption of nutrients.

Precautions

Gas pains can be mistaken for certain serious conditions, including:

Heart disease
Gallstones
Appendicitis
Bowel obstruction

Seek emergency medical attention if gas pains are accompanied by any of the following:

Prolonged abdominal pain
Blood in urine
Blood in stools
Weight loss
Chest pain
Persistent or recurrent nausea or vomiting
Tight throat
Trouble breathing
Fever
Constipation
Diarrhea
Pain in the lymph nodes of the throat, armpits or groin
Unusual fatigue

Final Thoughts

Gas is a natural part of the digestive process, and most healthy adults pass gas somewhere between 13 and 21 times each day.
Gas can cause sharp cramps, jabbing pains, belching, flatulence, bloating and distention of the abdomen.
While generally caused by food, certain health conditions, including lactose intolerance, celiac disease, Crohn’s disease, a peptic ulcer, IBS, diverticulitis or gastroenteritis, can cause gas and gas pains.
Conventional treatments include the use of enzyme supplements and over-the-counter antacids.
Numerous natural treatments for gas include apple cider vinegar, clove oil, digestive enzymes and more.

The post How to Get Rid of Gas Naturally (Plus Symptoms, Causes & Prevention) appeared first on Dr. Axe.

List of Emotions: What Are They & How Can They Be Regulated?

Christine Ruggeri, CHHC — Sun, 29 Jan 2023 14:40:30 +0000

You’ve probably heard the expression “a roller coaster of emotions,” and it’s a pretty accurate description of what’s possible in a given day. The list of emotions that are experienced by humans on a daily basis are complex.

But don’t be fearful because not only is it normal to experience numerous feelings, it’s expected.

Although all humans wonder how to be happy, seemingly negative emotions have helped humans survive dangerous situations. Neurotransmitters in our brains adjust to circumstances so that our bodies can react appropriately.

It’s when we deal with chronic negative emotions that our health is in jeopardy, but there are ways to regulate emotions and pinpoint emotional triggers — allowing you to stay in control of your mental and physical health.

What Are Emotions?

Emotions are instinctive states of mind or feelings that are derived from a person’s circumstances. Within the brain, they are stimulated by a movement of neurotransmitters in response to stimuli.

Researchers suggest that our basic emotions have been hardwired into us since primitive times, when the emotions of our ancestors evolved in response to everyday challenges. Really, these basic emotions are in place as a means of survival.

They are triggered automatically, unconsciously and quickly during certain situations.

A popular concept is that there’s a basic list of emotions, pointing out the primary and primitive emotions that humans experience daily. These serve as the building blocks of more complex emotions.

Scientists in the field have varying opinions about what can be labeled as basic versus what are more complex or uncommon. Here’s a quick roundup of the scientific theories out there regarding primary emotions:

In the 1870s, Charles Darwin suggested that all humans (and some animals) express emotions through remarkably similar behaviors. He expressed that they are separate discrete entities. He also focused on facial expressions, or the visible, but temporary changes in appearance.
In the 1890s, German physician Wilhelm Wundt (who is known as the “father of psychology”) described different emotions or feelings as classes, rather than single processes. He pointed out that emotions such as joy, hope, anxiety, care and anger are not concrete in their descriptions and vary greatly from time to time, depending on the circumstance.
In the 1970s, Paul Ekman identified six basic emotions, including anger, fear, disgust, sadness, happiness and surprise.
In 1980, Robert Plutchik discussed eight core emotions, plus eight derivative ones that are constructed of two basic ones. His theory is that complex emotions are a mixture of two primary emotions. He came up with a “wheel of emotions” that looks like a color wheel to explain this visually. When two basic emotions mix, they create a new color or complex emotion.

This, of course, doesn’t touch on every theory, but it does show the progression of thought. In a nutshell, after pinpointing the most common, or basic emotions, researchers agreed that they exist along a gradient and sometimes in combination with other emotions.

List of Emotions

When researching emotions in psychology, many articles discuss the work of Paul Ekman, a leading scientist in the field who has worked to pinpoint a list of emotions.

When Ekman surveyed over 100 scientists who research them, he found that emotional labels were empirically established, with high agreement on five basic emotions:

Anger
Fear
Disgust
Sadness
Happiness

Other ones in the list of emotions that were endorsed by 40 percent to 50 percent of scientists as basics were shame, surprise and embarrassment.

Within the five types of emotions list, there are several complex ones and even facial expressions, so let’s dive a little deeper into each one on the main list of emotions for a better understanding.

1. Anger

Let’s start with the most debated basic emotion, anger. It may be difficult to detect during development, and it can be directed both inwardly and outwardly.

Although it’s often considered a negative emotion, anger is normal and necessary for survival. It allows humans to defend themselves during dangerous or toxic situations.

A list of emotions associated with anger include feeling:

frustrated
irritated
infuriated
enraged
mad
offended
outraged
displeased
aggravated

2. Fear

Fear is caused by a perceived risk of safety and for the safety of others. The endocrine and autonomic nervous systems prepare the body to face danger, triggering the “freeze, flight, fight, fright” reactions that occur in the face of fear.

This is a normal, necessary emotional reaction that allowed our ancestors to deal with everyday dangers and threats.

Research highlights that a person’s perception and reaction of fear depends on his or her personality and mental health status. For example, a person who struggles with severe anxiety experiences greater levels of fear, even if the threat is considered less fearful by others.

Feelings that are associated with fear include being:

nervous
panicked
anxious
stressed
worried
horrified
concerned
unsettled
uneasy
alert

3. Disgust

Thought to emerge when our ancestors were triggered by potentially harmful foods, disgust is a strong disapproval and rejection of something offensive.

Feelings of disgust come about after experiencing something unpleasant, whether it’s a smell, sight or thought.

Feelings of disgust can also be described as:

revulsion
offensive
nauseating
disturbing
disapproving

4. Sadness

Ekman describes sadness as a basic emotion that occurs when one loses a valued person, fails to achieve a goal or loses a sense of control. Research discussing the numerous expressions of sadness indicates that it can cause tears, chest aches and feelings of powerlessness.

It’s completely normal to feel sadness, and every one of these basic emotions, from time to time. It’s chronic sadness that impacts your daily life that becomes problematic.

Feelings associated with sadness include being:

unhappy
gloomy
heartbroken
disappointed
disconnected
grieving
mournful
sorrowful
hopeless

5. Happiness

Since Aristotle, happiness has been described as an emotion that consists of pleasure and a well-lived life (or meaning). Of course, everyone strives for happiness, but what actually makes us happy differs depending on our culture and expectations.

Happiness is known to be highly individualized, as a person’s state of contentment is associated with his “wanting” and “liking,” according to researchers.

Some words that are commonly used to describe feelings of happiness include:

joyful
elated
hopeful
peaceful
amused
glad
satisfied
pleased
delighted
amused

Beyond this list of emotions, researchers agree that there are others that deserve research and recognition. They include:

shame
surprise
embarrassment
guilt
contempt
love
awe
pain
envy
compassion
gratitude

How Emotions Affect Us

Emotions are related to the levels of neurotransmitters in the brain. These chemical messengers, like dopamine and serotonin, are released when the brain receives happy news, giving you that light and warm feeling that comes with this basic emotion.

On the other hand, a drop in these neurotransmitters causes sadness and the heaviness that comes with this emotion.

It’s completely normal for neurotransmitter levels to increase and decrease throughout the day in response to your experiences and thoughts. In fact, emotions help keep us out of danger and allow us to stay connected socially, which is so important for survival.

The most common neurotransmitters involved in positive and negative emotions include:

Dopamine
Serotonin
Gamma-aminobutyric acid (GABA)
Noradrenaline
Oxytocin
Acetylcholine

Although a shift in these neurotransmitters is normal and expected, chronic negative emotions can have a major impact on your health. Negative emotional states cause stress on the body, leading to increased inflammation, higher risk of mental health issues and weakened immune function.

Research published in Frontiers in Neuroscience advises that psychological stress triggers inflammatory activity and cognitive changes. Chronic sadness, for example, plays a significant role in the onset and recurrence of depression.

To recap, a shift of emotions, from negative to positive, is normal, but when you experience negative ones chronically, it can have major health implications. This is exactly why you want to work to regulate your emotions and address the triggers of negative feelings.

How to Control Them

Identify Emotions

Being able to identify what you feel based on the list of emotions helps you control them or deal with them appropriately. This usually takes mindfulness and reflection.

Pay close attention to the physical signs of emotions, like sweating palms and racing heart for fear, body aches for sadness, and increased body temperature for anger.

Reflect on Emotional Triggers

The root of emotions aren’t always obvious — they can stem from deeper issues or insecurities. If you are confused about why you feel a particular emotion, investigate the potential triggers.

It may actually stem from an unexpected source, like being tired, missing a friend or family member, being hungry, or eating an unhealthy meal.

Practice Mindfulness

Practicing mindfulness, which is a mental state achieved by focusing on your awareness at the present moment, helps you understand and accept your feelings. This moment-by-moment awareness makes it easier to detect and understand your emotions.

Research shows that mindfulness-based interventions have positive effects on psychological well-being.

How do you practice mindfulness? One of the best ways is mindfulness meditation, which allows you to focus on the feelings in your body.

Any other moments of quiet reflection are helpful, like taking a walk outdoors, practicing yoga, gardening and cooking.

Mindfulness or quiet reflection can help you work through your feelings, calm your mind and regulate your feelings.

Take Care of Yourself

It’s normal to experience uncontrollable emotions from time to time, as you are faced with a positive or negative situation. To control your everyday feelings, self-care is key.

How can you understand and regulate your feelings if you aren’t tuned in to yourself and taking care of your health?

Your self-care checklist should include aspects related to your physical, social, mental, spiritual and environmental health.

Are you eating a healthy, balanced diet, getting enough rest, moving your body, engaging with loved ones, spending time in reflection and spending time outdoors? These are just some of the actions you should take every day to promote your overall wellness.

Conclusion

The list of basic emotions has been debated and researched for centuries. Scientists seem to agree that there are five primary ones: anger, fear, disgust, sadness and happiness.
This list of negative and positive emotions is triggered by stimuli that alter neurotransmitter levels in the brain. This is normal and necessary biological process, and it’s in place to ensure human survival.
When humans experience chronic negative feelings, they deal with serious repercussions, such as an increased risk of mental, physical and social health problems.
To regulate your feelings, practice mindfulness, identify your feelings and their triggers, and make self-care a priority.

The post List of Emotions: What Are They & How Can They Be Regulated? appeared first on Dr. Axe.