Are you one of the millions of people unknowingly living with high blood pressure? You’re not alone. Nearly half of American adults deal with the condition, according to the Centers for Disease Control and Prevention.

The good news is a high blood pressure diagnosis doesn’t mean you’re destined for a life of prescription medications. It’s possible to lower blood pressure naturally, especially by following a high blood pressure diet with the right type of foods.

If you’ve been diagnosed with high blood pressure or you’re just hoping to prevent it from developing in the future, a high blood pressure diet is one of the most important things to implement. A healthy diet is the key natural remedy for high blood pressure, especially since it’s completely safe, simple and works fast to improve your overall health beyond just your blood pressure.

What Is High Blood Pressure?

What exactly is high blood pressure, and how do the foods you eat affect it? High blood pressure is a condition that results from an increased force of blood moving through your arteries from your heart, which pushes against the walls of the arteries and over time can cause many problems.

Every time your heart beats it pumps out blood, and the rate at which it does determines your blood pressure. It’s natural to have higher blood pressure at certain times, like when you’re stressed or exercising, but chronically high blood pressure starts to wear down arteries and increases the risk for things like coronary heart disease, stroke, heart attack, diabetes or kidney damage.

High blood pressure (considered anything over the normal level of 120/80 mmHg) is caused by a number of factors, including low nutrient intake, a poor diet high in sodium, obesity or being overweight, smoking, lack of physical activity/sedentary lifestyle, high amounts of chronic stress, other compounding medical problems and a family history of high blood pressure.

High blood pressure symptoms aren’t always present and can be hard to notice, so regular checkups are the best way to make sure you’re within a healthy range. Getting your blood pressure under control has numerous anti-aging, protective benefits, including less risk for peripheral artery diseases, protection from cardiac arrest, lower risk for a blood vessel bursting and having a stroke, protection of vision, and a lower risk for kidney damage.

Research shows that about 50 percent of people with high blood pressure fail to control their condition, either because they aren’t aware of the problem or they haven’t made lifestyle changes that promote overall heart health.

It might seem daunting to overhaul your whole life to help control your high blood pressure — for example, by taking prescriptions, eating differently, lowering stress and exercising. But you’ll be happy to learn that it’s usually surprisingly easy for many people to help tackle high blood pressure just by making some simple changes.

What Is a High Blood Pressure Diet?

Eating a nutrient-dense, low-processed diet can help bring your blood pressure closer to normal or even within a completely healthy range. You’ll start to see a difference usually within just a few short months, but consistency and ongoing effort are key.

Foods, including fresh vegetables and fruit, lean proteins and certain healthy fats, help lower inflammation and prevent nutrient deficiencies, which are two of the biggest causes for high blood pressure. And a healthy high blood pressure diet is even more impactful when you make other lifestyle changes, too, like managing stress better, exercising regularly, quitting smoking and getting solid sleep.

For example, people following a high blood pressure diet like the DASH diet over time have been able to lower their systolic blood pressure by seven to 12 points, a significant amount that can make a big difference. This can be accomplished in stages through very approachable steps, such as eating more fresh produce and cooking more often.

The DASH diet (which stands for Dietary Approaches to Stop Hypertension) is most doctors’ go-to eating plan for lowering high blood pressure naturally. The DASH diet was first created by researchers sponsored by the U.S. National Institutes of Health. The agency wanted to help people control their weight and blood pressure through diet. This includes eating a variety of easy-to-find healthy foods while reducing intake of empty calories, high-sodium foods, added sugar, refined grains and unhealthy fats.

In addition to lowering high blood pressure, the DASH diet also aids in weight loss, lowering cholesterol, and preventing or controlling diabetes. The goal of the DASH eating plan involves increasing the public’s intake of nutrients like potassium, calcium, magnesium, fiber and protein. All of these are important for maintaining general heart health and fighting various signs of aging.

Best Foods for High Blood Pressure

Some of the best foods that lower blood pressure naturally include:

1. Vegetables

Eating a variety of vegetables is a staple for basically every diet that exists, considering veggies are high-antioxidant foods packed with protective nutrients like fiber, vitamin C, vitamin K and various electrolytes (yet very low in calories). A report published in the Journal of the American Medical Association found that people who ate a mostly plant-based diet reported lower blood pressure readings than meat eaters who were likely to consume less fresh produce.

Aim for at least four to five servings of different veggies every day. Ideally, include a variety so you get a range of nutrients (hence the saying “eat the rainbow”). Leafy greens like spinach, kale, mustard greens and turnip greens are potassium-rich foods and among the healthiest foods on earth, and all hardly add any calories to your diet.

2. Fresh Fruit

Consuming fresh fruit (as opposed to juices or sweetened, canned fruits) is a great way to increase your intake of fiber, electrolytes like potassium and magnesium, and antioxidants like flavonoids and resveratrol. Two to four servings is a good amount for most people, especially fruits like berries, citrus, kiwi, apples and melon.

3. Lean Proteins

Protein can help lower hypertension. This can include foods such as wild-caught seafood (especially anti-inflammatory omega-3 foods like salmon, sardines and halibut), cage-free eggs and grass-fed/pasture-raised meats. Aim to get about 20 percent to 30 percent of your total calories from “lean and clean” proteins.

This type of protein is important to maintain your energy levels. These foods also make you feel full, balance your blood sugar and help maintain muscle strength.

4. Beans and Legumes

Beans and legumes — lentils, chickpeas, black beans and adzuki beans — are great sources to increase your intake of fiber, protein, B vitamins and certain antioxidants. In fact, a 2023 study demonstrated that three servings of legumes per week are associated with significantly better blood pressure control.

They’re suitable for people who don’t consume meat or animal products, low in calories, plus almost completely free of sodium (when you make them from scratch or rinse the canned kinds well).

A helpful tip for making beans even healthier and digestible is to first soak them overnight before cooking, which helps release antinutrients that block mineral absorption and interfere with digestive processes. Try to consume beans/legumes several times per week as a good meat alternative.

5. Healthy Fats

Nuts and seeds are a potent source of healthy fats, and they also add some protein and fiber to your diet, too. Aside from seeds and nuts, other beneficial anti-inflammatory foods that are packed with healthy fats include avocados, coconut oil and extra virgin olive oil. These fats help stabilize blood sugar levels, a perk that helps keep you full and less likely to overeat.

Most people should get about 25 percent to 35 percent of their daily calories from healthy fats. If you’re dealing with high cholesterol and high blood pressure, try lowering your intake of saturated fats from animal foods and butter and oils like canola oil to help prevent cardiovascular complications, although in moderation these can still be healthy for most people. (4)

6. 100 Percent Whole Grains (Ideally Sprouted)

Whole grains are emphasized on the DASH diet and other high blood pressure diet plans mostly because they’re a good source of fiber and certain minerals known to lower blood pressure, especially compared to refined carbohydrates.

Examples of whole grains to eat in moderation (some of which are called “ancient grains” and are actually more like seeds than grains) include brown rice, amaranth, buckwheat, quinoa, barley, farro, wheat berries, teff and millet. When you do eat grains, try to focus mostly on gluten-free, sprouted whole grains.

7. Organic, Unsweetened Dairy Products

Studies indicate that low-fat dairy consumption will help lower blood pressure. While the DASH diet includes low-fat or fat-free dairy products like milk and yogurt, it’s important to focus on the quality of the dairy you consume. Choosing organic, unsweetened and ideally raw dairy is the best option for most people, especially the kinds that come from goats or A2 cows.

Dairy foods like unsweetened, organic yogurt and kefir are a good source of various nutrients like calcium, protein and important probiotics, which is why they’re among the top choices of many nutritionists.

8. Select Spices like Cardamom

A study published in the Indian Journal of Biochemistry & Biophysics evaluated 20 newly diagnosed individuals with primary stage 1 hypertension and the effect of giving them three grams of cardamom powder daily in two divided doses for 12 weeks.

The results showed that not only did cardamom help decrease systolic, diastolic and mean blood pressure, but it also increased total antioxidant status by 90 percent at the end of three months.

Other studies have demonstrated that spices can help reduce high blood pressure.

Tips for Lowering Blood Pressure

Over the years, research reveals that several habits and lifestyle changes can greatly increase your odds of preventing high blood pressure and maintaining a healthy blood pressure range. These include:

1. Cook More at Home

Cooking at home is an important part of lowering your blood pressure, which is why the creators of the DASH diet recommend it. This means keeping your diet as unprocessed as possible — consuming less things that come in packages, avoiding takeout/restaurant food and really limiting fast food.

Making your own homemade meals from fresh, nutrient-dense food helps you lower your sodium and sugar intake while boosting your intake of powerful blood pressure-lowering nutrients like potassium, antioxidants and fiber.

2. Increase Fiber Consumption

Consuming plenty of fiber has been shown to help prevent hypertension, plus it can manage your appetite and avoid the blood sugar roller-coaster that results in cravings, fatigue, poor digestion and various health problems.

Fiber is found in nearly all unprocessed plant foods, so eating fresh vegetables not only helps in adopting a high-fiber diet, but it also aids in lowering your blood pressure. High-fiber foods also help reduce your risk of diabetes, high triglyceride levels, high cholesterol, digestive problems and weight gain.

3. Lower Your Sodium Intake

A low-sodium diet is the recommended approach to controlling high blood pressure because high amounts of sodium, found in basically all processed and packaged foods, is known to worsen high blood pressure by impacting fluid retention and how arteries dilate.

Sodium is a type of  electrolyte that’s balanced by other beneficial electrolytes like potassium and magnesium in order to keep blood pressure within a healthy range. The problem is that most people eating a “Standard American Diet” consume far too much sodium and far too little potassium and magnesium, leading to electrolyte imbalances.

4. Get More Potassium

A low-potassium, high-sodium diet contributes to high blood pressure, hypertension and cardiovascular disease. Potassium — found in foods like green veggies, bananas, sweet potatoes, organic dairy products, beans and avocados — is the third most abundant mineral in the body and is needed to interact with sodium to perform a number of important functions, including helping to lower blood pressure.

Potassium naturally increases sodium excretion and is found within all cells, as it plays a role in regulating heartbeat rhythms, nerve impulses, muscle contractions and digestive health. Low potassium can raise fluid retention and elevate blood pressure by interfering with heart palpitations, narrowing the arteries and resulting in poor circulation.

5. Stay Hydrated

Drinking enough water each day is important for preventing dehydration, balancing fluids, beating cravings and preventing fatigue. Consume more fresh water in place of things like juice, soda, sweetened coffee and tea, making sure to have about eight eight-ounce glasses or more daily.

6. Practice Portion Control

There’s no reason to get overwhelmed and fear that you’ll never be able to eat your favorite foods again. Focus on filling up on the healthy things first, so you’re less likely to crave the unhealthy stuff. Watch your portion sizes, and practice mindful eating to make sure you give your body what it needs to feel good but not too much more that weighs you down.

Final Thoughts

• About one in every two American adults deals with the condition, according to the Centers for Disease Control and Prevention. Research shows that about 50 percent of people with high blood pressure fail to control their condition, either because they aren’t aware of the problem or they haven’t made lifestyle changes that promote overall heart health.
• Foods to eat on a high blood pressure diet include vegetables, fresh fruit, lean proteins, beans and legumes, healthy fats, 100 percent whole grains that are ideally sprouted, and organic, unsweetened dairy products.
• The DASH diet is an excellent high blood pressure diet. In addition to lowering high blood pressure, the DASH diet also aids in weight loss, lowering cholesterol, and preventing or controlling diabetes.
• You can help lower blood pressure by cooking more at home, increasing fiber consumption, lowering your sodium intake, getting more potassium, staying hydrated and practicing portion control.

The post High Blood Pressure Diet, Best Foods & Top Tips appeared first on Dr. Axe.

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 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 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 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 become 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 state — 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 helps 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.

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 to changes in estrogen or decreased testosterone; excessive thirst and 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.

Electrolytes are certain nutrients (or chemicals) present in your body that have many important functions — from regulating your heartbeat to allowing your muscles to contract so you can move. The major electrolytes found within the body include calcium, magnesium, potassium, sodium, phosphate and chloride. Because these crucial nutrients help stimulate nerves throughout the body and balance fluid levels, an electrolyte imbalance can cause a variety of serious negative symptoms, including some that are potentially deadly.

You obtain electrolytes through eating different foods and drinking certain fluids, while you lose them partially through exercise, sweating, going to the bathroom and urinating. This is why a poor diet, too little or too much exercise, and being sick are some possible causes for an electrolyte imbalance.

Some of the major roles that electrolytes have within the body include:

• Calcium: helping with muscle contractions, nerve signaling, blood clotting, cell division, and forming/maintaining bones and teeth
• Potassium: helping keep blood pressure levels stable, regulating heart contractions, helping with muscle functions
• Magnesium: needed for muscle contractions, proper heart rhythms, nerve functioning, bone-building and strength, reducing anxiety, digestion, and keeping a stable protein-fluid balance
• Sodium: helps maintain fluid balance, needed for muscle contractions and helps with nerve signaling
• Chloride: maintains fluid balance

Causes

Electrolytes are found within bodily fluids, including urine, blood and sweat. Electrolytes are given their name because they literally have an “electric charge.” They separate into positively and negatively charged ions when they’re dissolved in water.

The reason this is important is because of how nerve reactions take place. Your nerves signal to one another by a process of chemical exchanges dependent on oppositely charged ions, both outside and inside of your cells.

An electrolyte imbalance can be caused by a number of different factors, including short-term illnesses, medications, dehydration and underlying chronic disorders. Some of the common causes of electrolyte imbalance are due to fluid loss, which can stem from situations including:

• Being sick with symptoms including vomiting, diarrhea, sweating or high fevers that can­ all produce fluid loss or dehydration
• A poor diet that’s low in essential nutrients from whole foods
• Trouble absorbing nutrients from food (malabsorption) due to intestinal or digestive issues
• Hormonal imbalances and endocrine disorders
• Taking certain medications, including those for treating cancer, heart disease or hormonal disorders
• Taking antibiotics, over-the-counter diuretics or medications, or corticosteroid hormones
• Kidney disease or damage (since the kidneys play a critical role in regulating chloride in your blood and “flushing out” potassium, magnesium and sodium)
• Chemotherapy treatments, which can cause side effects of low blood calcium or calcium deficiency, changes in blood potassium levels, and other electrolyte deficiencies
• Being on the keto diet, where even if you’re drinking a lot of water, you will lose a lot of water weight and also flush essential electrolytes out of our system, including magnesium, potassium or sodium. Adding bone broth is a great way to replenish these naturally, in addition to getting other nutrients and amino acids.

Signs and Symptoms

Because electrolytes have so many different roles within the body, an imbalance normally causes noticeable changes in how you feel pretty quickly. Depending on the type of electrolyte imbalance you experience, a number of symptoms can occur, including:

• Muscle aches, spasms, twitches and weakness
• Restlessness
• Anxiety
• Frequent headaches
• Feely very thirsty
• Insomnia
• Fever
• Heart palpitations or irregular heartbeats
• Digestive issues like cramps, constipation or diarrhea
• Confusion and trouble concentrating
• Bone disorders
• Joint pain
• Blood pressure changes
• Changes in appetite or body weight
• Fatigue (including chronic fatigue syndrome)
• Numbness and pain in joints
• Dizziness, especially when standing up suddenly
• Rhabdomyolysis

To diagnose an electrolyte imbalance, your doctor can perform a few different tests to determine your electrolyte levels. Most likely your health care provider will discuss your medical history with you, any reoccurring symptoms you experience, and take a urine and blood test to identify any abnormalities.

It’s also sometimes necessary to have an EKG test, ultrasound or X-rays of your kidneys in order to look for severe electrolyte imbalances that can put you at risk for heart complications.

Your doctor will look for any noticeable changes in optimal electrolyte levels, including very high or low potassium, magnesium or sodium levels. These are usually fairly easy to spot since the body works very hard to keep electrolyte concentrations within a narrow range.

Levels are measured per liter of blood, and an electrolyte imbalance is diagnosed when you either have a value higher or lower than the normal ranges below:

• Calcium: 5–5.5 mEq/L
• Chloride: 97–107 mEq/L
• Potassium: 5–5.3 mEq/L
• Magnesium: 1.5-2.5 mEq/L
• Sodium: 136–145 mEq/L

How do you know when it’s time to speak with a doctor about whether or not you might have an electrolyte imbalance? If you can identify with the descriptions of electrolyte imbalance symptoms below, it’s best to talk visit a health care provider to talk about how to reverse the problem and prevent it from happening again.

Here are some of the common signs of experiencing an electrolyte balance and a bit more about what can cause each one:

• Changes in Heartbeat: When potassium rises to very high levels, a condition called hyperkalemia develops. This interferes with the normal signals sent from nerves to muscles, which can result in muscles becoming weak, tingly or numb. At the same time, high potassium can impact your heartbeat and cause rapid rhythms that make you feel anxious. Also, one of the main effects of high calcium levels is on the cardiovascular system and electrical transmission pathways of the heart, so very high calcium levels are another common cause of heartbeat changes.
• Anxiety and Trouble Sleeping: Most of us know how hard it is to fall and stay asleep when we have muscle spasms, a fast heartbeat or night sweats. Despite feeling like you’re always tired, low magnesium levels and high potassium can cause trouble getting good rest because of ongoing pains and mental disturbances.
• Muscle Spasms: When dehydration occurs or potassium and magnesium levels fall abruptly, muscle weakness and spasms are usually some of the first signs. Very low potassium levels (hypokalemia) can also cause cramps and constipation. Low calcium levels (hypocalcemia) cause muscle spasms, cramps, abdominal muscle pain and convulsions.
• Digestive Issues: The muscles within your digestive tract need to contract properly in order to help you go to the bathroom. Either high or low levels of electrolytes can result in diarrhea, constipation, cramping or hemorrhoids. Nausea is also sometimes caused by very low sodium levels (called hyponatremia). This same condition can be followed by headaches, disorientation and respiratory problems when it’s left unresolved.
• Bone Pains: Very high calcium levels (called hypercalcemia) can result in bone fractures, painful kidney stones, vomiting and constipation. The same condition can also make you feel tired and weak, with trouble concentrating.
• Confusion, Dizziness and Irritability: When your sodium levels rise too drastically (called hypernatremia), you can become dizzy and weak. When this worsens, it’s possible to become even more delirious and even experience a seizure or coma.

How to Solve an Electrolyte Imbalance

1. Adjust Your Diet

The first step to correcting an electrolyte imbalance is to identify how it developed in the first place. For many people, a poor diet that’s high in processed foods containing lots of sodium but low in other electrolytes like magnesium or potassium paves the way for a dangerous imbalance.

In many cases, a minor electrolyte imbalance can be corrected by simply making dietary changes and cutting way back on junk foods, takeout and restaurant foods, while instead cooking more fresh foods at home.

Focus your diet around whole, unpackaged foods — especially plenty of vegetables and fruits that provide potassium and magnesium. Some of the best include leafy greens, cruciferous veggies like broccoli or cabbage, starchy vegetables like sweet potatoes or squash, bananas, and avocados. A diet that’s rich in magnesium or potassium likely can be enough to solve problems like low potassium levels that can lead to blood pressure problems or magnesium deficiency that can contribute to anxiety, restlessness and muscle cramps.

To prevent dehydration and restore electrolytes, focus on electrolyte drinks and these foods — which are some of the most hydrating due to being very water-dense:

• Coconut water
• Celery
• Watermelon
• Cucumber
• Kiwi
• Bell peppers
• Citrus fruit
• Carrots
• Cultured dairy (amasai/kefir/yogurt)
• Pineapple

Another thing to consider is whether you’re consuming enough calcium. With or without eating dairy products, it’s possible to get calcium from leafy greens, other veggies, beans and legumes.

To obtain enough calcium naturally without needing supplements, consider adding high-quality and ideally raw dairy products to your diet if you can tolerate them. Foods like organic probiotic yogurt, cultured raw cheeses and raw milk provide high levels of electrolytes in addition to other important nutrients.

2. Monitor Your Sodium Intake

When you do consume packaged or processed foods, check the sodium levels. Sodium is an electrolyte that plays a significant part in the body’s ability to retain or release water, so if your diet is very high in sodium, more water is excreted by the kidneys, and this can cause complications with balancing other electrolytes.

Here’s how sodium works within the body: Essentially, water follows salt, which means if you increase sodium too much, water retention also occurs. At the same time, the opposite is also true: A loss in sodium results in a loss in water, potentially causing dehydration and extreme thirst.

Hypernatremia (the name of the condition that develops when either too much water is lost or too much sodium is obtained) is more common among older adults, people with diabetes and those who eat heavily processed diets. People can also lose a high level of sodium through diarrhea, taking certain diuretics or laxatives, and exercising to extreme levels and overtraining without staying hydrated — all of which cause problems of their own.

Monitoring how much sodium you consume helps keep symptoms at bay, including bloating, lethargy, dehydration, weakness, irritability and muscle twitching. Drinking water and eating mostly whole foods (not the kinds that come in packages!) also ensures you obtain enough other important electrolytes.

3. Drink Enough Water (but Not Too Much)

Electrolyte imbalances can develop when the amount of water in your body changes, either causing dehydration (not enough water compared to certain elevated electrolytes) or overhydration (too much water). Drinking enough water, without over-diluting your cells, helps stop levels of sodium and potassium from rising too high or too low.

How much water is the right amount for you? It all depends on your specific needs.

Do you exercise often? Do you live in a warm climate that results in you sweating? Do you eat a lot of water-rich fruits or vegetables, or more processed foods?

While “eight glasses a day” has always been the standard recommendation, this isn’t necessarily the best amount for every person, since factors like your diet, age, physical activity level and body size all determine how much water you need. A good rule of thumb is to drink enough so you urinate at least every three to four hours, which for most people is around eight to 10 eight-ounce glasses daily.

If you practice vigorous exercise (especially in warm/hot weather that increases sweat production), make sure to replenish with plenty of water and electrolytes (like premade formulas that include sodium).

If you’ve been sick (including with a fever that causes vomiting or diarrhea), keep in mind that you lose fluids and should increase your intake. If not, you risk developing dehydration symptoms, kidney stones, bladder infections, urinary tract stones and potentially even heart failure. That’s why it’s so important to protect yourself from dehydration.

Women who are pregnant or breastfeeding also need additional fluids (about 10–13 cups every day) to stay hydrated and prevented deficiencies, as do teenagers who are growing and developing faster than people of other ages.

Is it possible to drink too much water? Over-hydration is rare, but yes, it’s possible.

Your kidneys are unable to excrete very high levels of excess water, so this can mean electrolytes within the blood can become diluted. The result might be low sodium levels, which is more common among endurance athletes (who often try to compensate for sweating by drinking lots of water) but not very likely to develop in someone eating the standard American diet that’s high in salt.

4. Check Your Medications

Antibiotics, diuretics, hormonal pills, blood pressure medications and cancer treatments can all impact electrolyte levels. The most serious forms of electrolyte imbalances are usually seem in cancer patients receiving chemotherapy. Their symptoms can be very serious when not properly managed and include high blood calcium levels or other imbalances that develop when cancer cells die off.

Laxatives or diuretics also change potassium and sodium levels within the blood and urine. Certain diuretics are considered “potassium-sparing,” meaning they can cause potassium levels to stay very high while other electrolytes like sodium, calcium and magnesium can fall very low. This results in anxiety, fast heartbeats, digestive issues and trouble sleeping.

It’s also possible to develop electrolyte imbalances due to hormonal interactions from antidiuretic hormone medications, aldosterone and thyroid hormones. Even high levels of physiological stress can impact hormones to the point that fluid and electrolyte levels become thrown out of balance.

If you’ve started a new medication or supplement and notice changes in your mood, energy, heartbeat and sleep, talk to your doctor about possibly changing your dose to minimize electrolyte imbalance risks.

5. Refuel After Exercise

Fluids and electrolytes (usually in the form of extra sodium) are commonly consumed by athletes during or after training. Replenishing electrolytes has been a well-known recommendation for years and is why sports drinks and enhanced waters are popular among people who are very active.

It’s important to drink enough water before, during and after exercise to keep you hydrated, and if you’re training for a prolonged period of time, it’s also necessary to replenish your electrolyte stores since some electrolytes (especially sodium) are lost when you sweat.

You need to drink extra water to compensate for the fluid loss of being active, about 1.5 to 2.5 cups for shorter workouts and about three extra cups for longer workouts that are more than one hour. Without enough water present in your body, dehydration and deficits can cause cardiovascular complications (changes to heartbeats), muscle cramping, fatigue, dizziness and confusion.

Not only does this hurt your overall aerobic performance, but it can cause you to pass out or in rare circumstances even experience serious issues like a heart attack.

Both water and sodium need to be replaced after workouts to re-establish “normal” body water levels. You don’t need to go nuts guzzling down tons of water after a workout, but make sure you eat a balanced meal afterward and have some water throughout the rest of the day.

If you notice yourself feeling dizzy or heavily cramping up, try drinking lots of fluids immediately and consuming electrolytes until you feel better.

6. Consider Supplementing

Due to high stress levels, genetic factors or existing medical conditions, some people can be chronically deficient in some electrolytes. Magnesium and potassium are two electrolytes that many people are low in.

Taking magnesium supplements daily can help replenish stores and prevent magnesium deficiency that’s responsible for symptoms like anxiety, trouble sleeping or muscle cramps. Potassium and magnesium are usually present in multivitamins — just be sure you take a high-quality, food-based vitamin in order to properly absorb these electrolytes and not any supplements that are toxic and full of junk.

The post Symptoms of Electrolyte Imbalance, Plus How to Solve It appeared first on Dr. Axe.

For thousands of years, cultures and religions around the world have turned to various forms of creative “therapies” to relieve stress and deal with difficult emotions. One such form is art therapy.

More formal approaches to art therapy (AT) have been around since the 1940s. AT was originally developed to “help clients tap into their inner thoughts, feelings and experiences through creative expression.”

Today this approach is often combined with talk therapy to help people cope with illnesses, stress and emotions that can be hard to discuss.

What are the benefits of art therapy? Research conducted over the past several decades indicates  that art therapy can be an effective way to help treat a wide range of mental and physical health conditions — ranging from addictions and depression to eating disorders and dementia.

What Is Art Therapy?

Art therapy can be defined as the application of visual arts in a therapeutic context. This type of therapeutic technique is one you can utilize when working with a therapist or coach, as well as something that you can practice on your own at home or in a group class.

What are different types of art therapy? Types of art therapy include:

• painting
• journaling
• sketching
• making collages
• sculpting with clay
• mosaics
• collaging
• color therapy
• card making
• music therapy
• and others

There are endless ways to practice, but the most important thing is that it feels comfortable and inspiring.

According to the American Art Therapy Association, AT is based on the belief that “the creative process involved in artistic self-expression helps people to resolve conflicts and problems, develop interpersonal skills, manage behavior, reduce stress, increase self-esteem, self-awareness, and achieve insight.” In this way, art therapy can be considered a form of psychodynamic therapy, which focuses on unconscious processes as they are manifested in a person’s present behaviors.

As one GoodTherapy article explains, there were a group influential writers in the 1940s — including Margaret Naumburg, considered the founder of AT — who  first made significant contributions toward the development of art therapy as a recognized field in the U.S. and Europe. The pioneers of AT believed that creative practices served as a way of expressing repressed, unconscious thoughts and emotions.

By the 20th century, AT became a technique requiring certification, training and sometimes licensing (depending on the location). Today it’s utilized in many different settings, including:

• mental health facilities
• hospitals
• schools
• shelters
• nursing homes
• rehab centers

Benefits/Uses

What are the main uses of art therapy? AT is used with children, adolescents, adults, elderly adults, groups, families, veterans and people with chronic health issues.

Whether practiced with help from a professional art therapist (often as a complement to traditional mental health treatments), done at home alone or explored in a group setting, art therapy can help people dealing with conditions including:

• depression
• anxiety
• PTSD
• phobias
• chronic pain
• addictions
• attention disorders
• grief and loss
• dementia
• eating disorders
• schizophrenia
• and others

Below are some of the many benefits of art therapy backed up by recent research:

1. Helps Relieve Stress

Studies suggest that AT can help people cope with chronic stress, depression and anxiety by helping them process and express their feelings, including those that have been “buried” and ignored. Being creative can also increase self-esteem, a sense of control and self-accomplishment, and help people take on positive perspectives of their life experiences.

For instance, research published in 2023 explored the effects of art therapy interventions to address burnout and psychosocial distress in health care workers by evaluating several studies.

The researchers revealed that “half of studies using qualitative methods reported stress reduction or an ability to better manage stress following the art therapy-based intervention. This perceived effect was identified both by participants and practitioners delivering the intervention.”

Furthermore, a 2023 study published in SAGE Open Nursing concluded that “creative art therapy could be used as a psychotherapeutic approach to manage mental health complexities among patients with stroke.”

Another way that AT may help people cope with stress is by lifting their moods thanks to increased release of dopamine in the brain, a chemical that feels rewarding. Dopamine is associated with feelings like excitement and happiness and tends to be released when we’re engaged in something pleasurable and attention-grabbing.

2. Serves as a Creative, Non-Verbal Outlet

Practicing art can act as an emotional release and a healthy outlet for expressing oneself, especially if the person normally finds it difficult to vocalize how he or she is struggling.

People report being better able to let go of resentment, frustration, anger, worries and other emotions when they engage in something creative that holds their attention and gives them perspective.

How does art therapy work for helping people cope with trauma? Art therapists often encourage patients to use “free form” art expressions to gain insight into their feelings and to express emotions that cannot be said with words.

Studies suggest that AT can be especially helpful for people dealing with PTSD symptoms because it provides a creative, non-verbal outlet that improves processing of complex feelings. It may be even more impactful when paired with cognitive behavioral therapy or other approaches if appropriate.

Among people with a history of trauma/PTSD, AT has been shown to help improve moods and coping skills, promote relaxation, foster healthier relationships, and decrease disruptive behaviors and attitudes.

3. Increases Mindfulness

Doing something creative and finding ways to express yourself artistically give you the chance to slow down, give your mind a break and practice mindfulness, or presence/awareness.

Artistic endeavors can be a great way to get into a “flow state” in which you’re completely attuned to what you’re doing, using all of your senses and paying attention how your body feels in the moment, rather than getting caught up in your thoughts.

4. Offers Support When Practiced in a Group

When art is done in a group setting it can be an excellent way to build healthy connections with other people and gain support. This approach has been shown to help people dealing with depression, the elderly, school-aged children and veterans.

Not only can it help fight depression and loneliness, but it’s also been shown to increase empathy and acceptance of others.

5. Develops Fine Motor Skills

AT is used by some occupational therapists to help develop their patients’ cognitive and sensorimotor functions, hand-eye coordination, fine and gross motor skills, and finger dexterity and speed.

Among the elderly it’s also been shown to help stimulate mental function and offer protection against cognitive decline/dementia. Additionally, there’s evidence it may help reduce loss of coordination and mood-related problems, such as depression in Parkinson’s patients.

6. Can Help Improve Recovery and Pain

The American Cancer Society (ACS) considers art therapy to be a complementary and alternative medicine that can help people recovering from serious illnesses, including cancer, heart disease, chronic pain and behavioral problems.

According to the ACS, some of the potential uses of AT include:

• reducing anxiety levels among cancer survivors
• improving recovery times
• decreasing hospital stays
• improving communication and social function
• and offering natural pain control

Studies have found that dialysis patients who partake in AT sessions typically experience lower levels of stress, less compassion fatigue and an increased sense of purpose. Other studies have demonstrated that cancer patients who practice AT often benefit from more positive emotions; less anxiety, depression and sleep-related problems; and more increased self-worth and confidence.

Limitations/Concerns

In terms of its drawbacks, what is art therapy sometimes criticized for? Not every study has found that AT is effective at reducing psychological symptoms and distress.

It seems that a patient’s willingness to give AT a try and his/her attitude toward this approach are important for the outcome.

Although this form of therapy has been practiced for many decades, there’s generally still a lack of well-controlled studies demonstrating its effectiveness. compared to other forms of psychotherapy.

For example, researchers involved in a 2018 systematic review published in the journal Frontiers state that they “recommend the necessary expansions for future research in the field, to enable art therapy research to take further strides forward.”

That said, the majority of studies available do show promise that it’s both effective and low-risk, as long as cost/availability is not an issue.

How It Works

How is art therapy effective? Therapists believe that being creative can help people discover important insights about themselves and increase their sense of well-being and self-esteem.

This form of therapy is thought to be particularly helpful for those who feel “out of touch” with their emotions and needs. When someone has a hard time deciphering how she/he feels, remembering past events or expressing his- or herself, creative outlets can help that person make breakthroughs.

Some of the primary ways that art therapy helps patients overcome symptoms and work toward recovery include:

• developing self-awareness and insight
• exploring repressed/hidden emotions
• addressing unresolved emotional conflicts and trauma
• improving communication, self-expression and social skills
• increasing self-esteem, self-reliance and personal independence
• maintenance of identity (as opposed to being defined by an illness or trauma)
• a decrease in negative emotions and stress and an increase in positive emotions

Techniques and Exercises

What does an art therapist do exactly? Most therapists combine creative activities — such as painting, drawing, sculpting, collage making, etc. — with clinical psychological techniques and sometimes spiritual practices.

The therapist may ask the patient to focus on color, spatial arrangement, composition or a number of other aspects related to a creative project. The patient may or may not be asked to verbally express her/his feelings or thoughts while engaging in creative work.

In some cases, family members, spouses or other loved ones might become involved in the session. This ultimately depends on the specific therapist and client, as well as the goals of the session.

No matter which types of techniques/exercises are utilized, the goal is for the client to be expressive and insightful, focusing on his/her inner experience rather than trying to produce something tangible that’s impressive. There’s no need to be “good” at art because the goal is to enjoy the process rather than to be fixated on the finished product or outcome.

How many sessions does someone need to complete in order to benefit from this type of therapy? When a client works with an art therapist, the length of therapy depends upon factors like the patient’s/client’s needs, goals, medical history and intellectual understanding. One review found that, on average, patients attend nine sessions, although a range of one to 15 sessions is common.

How to Find (or Become) an Art Therapist

In many countries, including the U.S., professional art therapists earn master’s degrees in art therapy or a related field. Most therapists earn credentials that allow them to become registered, board-certified or licensed art therapists.

Educational requirements and focus areas for this profession typically include:

• theories of art therapy
• counseling
• psychotherapy practices (individual, group and family techniques)
• human and creative development
• and others

If you’re interested in becoming an art therapist, visit the American Art Therapy Association’s website for more information on schooling, licensing and other requirements.

If you’re interested in working with an art therapist, you can ask for a referral from your primary care doctor or therapist — or look for classes/treatments offered in settings, such as hospitals, rehabilitation centers, colleges, schools, and some art studios or event spaces.

While you can certainly practice creative therapies on your own, working with a licensed therapist is recommended because it can help introduce you to the practice and tailor techniques to your specific needs.

Conclusion

• What is art therapy? It’s a therapeutic approach that uses creative expression to improve mental and physical well-being.
• AT techniques include painting, journaling, sketching, making collages, sculpting with clay, mosaics and collaging.
• Sessions can allow for a “free flow” of emotions, acting as a release. That may be especially helpful for unlocking hidden/repressed emotions because this technique can involve non-verbal communication of difficult emotions that can be hard to understand or share.
• Benefits of art therapy can include reduced stress/anxiety, depression, PTSD symptoms, chronic pain, low self-esteem and other symptoms.

The post What Is Art Therapy? Benefits & How It’s Used to Help Heal appeared first on Dr. Axe.

Ever wonder how to get rid of period cramps? While many women suffer from PMS symptoms each month, period cramps are the most commonly reported menstrual disorder — with over up to 84 percent of young women experiencing some level of menstrual pain at some point during their lives. Forty three percent report that pain occurred during every period.

For nearly 10 percent of women, the level of pain and discomfort during their menstrual cycle as well as co-occurring symptoms are temporarily disabling. This extreme form of period pain is called dysmenorrhea.

Because menstrual cramps impact school attendance and performance, as well as work attendance and productivity, it’s a health issue that plenty of research has been done. Let’s learn more about the potential natural remedies for period cramps.

What Are Period Cramps?

Period cramps occur just before the during the menstrual cycle. Dysmenorrhea is the medical term used for painful menstrual cramps.

What causes period cramps? During menstruation, the uterus contracts as it gets rid of the lining — that’s what the blood is. The contractions are what cause the cramping. That’s normal cramping, anyway. Other conditions, like endometriosis and adenomyosis, can also trigger period cramps.

The cramps typically start a couple of days before the period begins and continue for two to three days during the period. The painful sensation is caused when the uterus physically contracts to aid in the expelling of the uterine lining.

Pain varies widely from woman to woman, and can range from minor discomfort to temporarily debilitating. The severity of cramps tends to lessen as women age and the level of prostaglandins naturally decreases. This type of cramping during the menstrual cycle is called primary dysmenorrhea.

Primary dysmenorrhea occurs in healthy women as the uterus contracts. It’s often described as a cramping or constant ache in the lower belly and lower back back, and it can even radiate through the thighs and down the legs. The intensity varies; some women don’t experience cramps or they’re very mild, while for other women, it can be painful enough that normal day-to-day activities are affected.

Additional period pain side effects can include nausea, vomiting, fatigue and diarrhea. Primary dysmenorrhea generally becomes less painful as women age, and it may stop entirely after giving birth.

When there is an underlying reproductive disorder or disease contributing to or causing the cramping during a menstrual cycle, it is called secondary dysmenorrhea. For women with secondary dysmenorrhea, the pain tends to arrive earlier in the cycle and last longer. However, unlike those with primary dysmenorrhea, the discomfort is typically not accompanied by nausea, vomiting, fatigue or diarrhea.

While dysmenorrhea is generally not a cause for alarm, seek emergency medical attention immediately if you experience:

• Cramping along with excessive bleeding
• If tissue passes in the menstrual flow
• If you have fever or chills
• If the pain suddenly appear or worsens
• If you faint or become dizzy
• If you might be pregnant

Conventional Treatment

For a proper diagnosis, and to rule out any underlying conditions, your healthcare provider will do a full examination, including a pelvic exam. If there any abnormalities that cause concern, your doctor may order an ultrasound, CT scan, MRI or laparoscopy.

What relieves period cramps? This also depends on the woman. Over-the-counter medications can help, as can birth control pills (but the latter come with their own potentially serious side effects and issues). Warm compresses applied directly on the abdomen can help. But ultimately, many women just wind up grimacing and bearing the pain each month.

While cramps can be painful, and even debilitating, physicians normally recommend over-the-counter (OTC) painkillers to treat the discomfort. However, there are many natural remedies that have been shown to reduce common PMS symptoms and cramps.

Natural Remedies

1. Calcium

Long-heralded in the treatment of PMS symptoms including fatigue, moodiness and bloating, recent research indicates that 1,000 milligrams of calcium per day is effective for reducing menstrual pain intensity.

In a small, randomized double-blind trial, participants given 1,000 milligrams of calcium from the 15th day of their cycle until pain disappeared, for three full menstrual cycles, reported a significant decrease in pain levels.

During your period, increasing your intake of calcium-rich foods like whey protein, sardines, goat milk kefir, raw milk and white beans may help reduce symptoms in addition to supporting strong bones, healthy blood pressure levels and proper muscle and nerve function.

2. Vitamin D

With research indicating that perhaps as many as 90 percent of adults in the U.S. are vitamin D deficient, boosting levels through supplementation and diet changes is common. Research shows a weekly dose of 50,000 IU oral vitamin D significantly decreases the severity of pain for those with primary dysmenorrhea.

The randomized double-blind placebo-controlled clinical trial published in the peer-reviewed journal Gynecological Endocrinology found that women with primary dysmenorrhea given the dosage weekly for eight weeks experienced less pain, and even one month after treatment had stopped, pain levels were better than before treatment.

In addition to supplementation, boost your vitamin D intake by spending more time in the sun without sunscreen. Sunshine is the No.1 way to easily and safely increase your vitamin D levels and just 10 to 20 minutes a day is all you need. For extra enhancement, add vitamin D-rich foods including wild-caught fish like halibut, mackerel, salmon and swordfish, as well as mushrooms exposed to ultraviolet light, to your diet.

3. Vitamin E

This fat-soluble vitamin is well-known for its power to balance cholesterol, promote healthy skin and hair, improve vision and even balance hormones. And now, research shows that 500 IU of vitamin E two days before your period starts, and continued for three days after your period begins, may reduce menstrual cramping.

In this randomized, placebo-controlled trial of students with primary dysmenorrhea, half were given a placebo and the other half were given vitamin E for two consecutive menstrual cycles. While both groups showed improvement in symptoms, the group that received the vitamin E experienced greater effects and relief.

That said, vitamin E supplementation isn’t appropriate for everyone. If you are on blood thinners, have heart disease, diabetes, retinitis pigmentosa or cancer of the head, neck or prostate, you should avoid high doses of vitamin E. Instead, increase levels by including vitamin E-rich foods into your diet like almonds, spinach, sweet potatoes and avocado.

4. B Vitamins

Vitamin B1 shows promise for reducing pain in women with primary dysmenorrhea. In a review of clinical trials, researchers found in one large randomized controlled trial that women given 100 milligrams of vitamin B1 daily experienced less pain than women who were given a placebo.

To support general wellness and help alleviate a wide range of symptoms during your period, take a high-quality B vitamin complex supplement that gets its nutrients from real food sources.

5. Omega-3 Fatty Acids

Our bodies don’t produce omega-3 fatty acids, so we have to get it from foods and high-quality supplements. Known for supporting heart health, brain health, reducing inflammation and much more, a randomized double-blind, placebo-controlled study published in the journal Reproductive Health found 1 to 2 grams of fatty acids daily may help to reduce period cramps and other PMS symptoms.

While a small trial, the findings were significant. One group received one gram of omega-3 fatty acids daily while another group received two grams of omega-3 fatty acids daily. Both groups reported a significant reduction in pain at three months, but the group that received the two-gram dosage experienced even more significant results.

As a supplement, using just one tablespoon of a high-quality fish oil provides just over 4.5 grams of omega-3 fatty acids. In addition to a high-quality supplement, add wild mackerel, walnuts, chia seeds, Alaskan salmon and flaxseeds to your diet.

6. Extra-Virgin Olive Oil

Olive oil might help fight period pain symptoms. In a 2015 study, 60 female students who suffered from moderate to severe menstrual cramps were separated into two groups.

The women were all between the ages of 17 and 30 and received one of two pain treatments over the course of four menstruation cycles: either 25 mL, or 5 teaspoons, of extra virgin olive oil daily for two months, starting two weeks before the start of their cycle, and then 400 milligrams of ibuprofen three times a day in the first three days of their next two menstrual cycles, when pain is most heightened.

The second group was essentially the same, except the women received the ibuprofen for the first two months and the extra virgin olive oil in the last two months. In both cases, the pain was significantly reduced for the women in the olive oil group and, as they continued taking the EVOO, their pain continued declining.

A 2021 study examined the effect of olive oil for prostaglandin-induced uterine hypercontraction and pain in mice. The results were impressive. According to the results, extra virgin olive oil ACN layer extracts and oleocanthal binded the same site of COX-2 as ibuprofen, helping to achieve an analgesic effect for primary dysmenorrhea.

This is likely because extra virgin olive oil is a powerful anti-inflammatory. If you’re wondering how to get rid of period cramps with olive oil, it’s easy. Try it with your salad or, as the researchers suggested, as a food supplement.

7. Yoga and Meditation

Known for reducing stress and anxiety as well as improving balance and coordination, research shows that practicing yoga daily along with meditating can relieve pain associated with the menstrual cycle.

In a study of 113 medical students diagnosed with primary dysmenorrhea, those that completed a three-month program of practicing yoga 40 minutes every day, along with pranayama and meditation for 10 minutes every day, experienced a significant decrease in pain.

A 2019 study also investigated the impact of yoga on menstrual pain in primary dysmenorrhea. Four trials with 230 participants were conducted, and yoga was found to be an effective intervention.

A 2023 narrative review included 10 studies and examined the impact of a varied set of 39 asanas, 5 pranayamas and yoga nidra on dysmenorrhea. The studies found that those who practiced this yoga “set” experienced both  improved pain tolerance and reduced stress levels.

8. Acupuncture

Used for a wide range of ailments including headaches, seasonal allergies, mood disorders, chronic pain and addiction, research now supports acupuncture for dysmenorrhea patients. In an analysis from a large randomized controlled trial published in the journal BMC Complementary and Alternative Medicine, acupuncture was given at points Spleen 6, GB39 or a non-acupoint. All three groups reported a significant decrease in pain.

In a clinical trial conducted by the Osher Center for Integrative Medicine at the University of California, San Francisco acupuncture plus vitamin K injections were tested in women with primary dysmenorrhea. Those who received a vitamin K1 injection at Spleen 6 at the start of menstruation had a significant decrease in the intensity of pain and a decrease in duration of other menstrual symptoms. Of note, 80 percent of those in the trial reported wanting to continue monthly treatments.

9. Water Aerobics/Aquatic Exercise

While exercise is generally recommended to reduce PMS symptoms, including cramping, vigorous exercise is often too much for those experiencing significant discomfort.

However, a small study of nonathletic young women with primary dysmenorrhea found that the severity and the duration of the pain decreased significantly after 12 weeks of aquatic exercises. Researchers didn’t specify exercises conducted, but lap swimming and water aerobics may be beneficial in reducing pain.

10. Sleep

It’s not your imagination: You may be more tired during your period. Hormonal changes during your cycle are to blame and, according to the National Sleep Foundation, 30 percent of women experience disturbed sleep during their periods because of issues like cramps and pain, headaches, bloating and anxiety.

So what do you do when all you want is to crawl in bed and sleep for period cramp relief, but you find yourself suffering insomnia instead? If you know that you regularly have trouble sleeping during your cycle, you can take steps ahead of time to prepare. Your body temperature can rise over the course of your cycle, so make sure your room is cool enough to make sleeping comfortable.

If anxiety or depression brought on by your period is making it difficult to unwind, try meditation, journaling or reading in bed — skip the electronics though, which can tell your brain it’s time to stay awake. Using a heating pad or rearranging pillows around your back can help with period pain while in bed, too.

11. Kinesiology Tape

You may have seen runners with brightly colored tape around their calves or thighs. It’s not a new fashion statement, it’s kinesiology tape, used to alleviate aches and pain through a workout by increasing circulation and improving range of motion.

Kinesiology tape’s benefits aren’t just for athletes though. A 2017 study suggests that using kinesiology tape around your pelvis before and during your period can relieve cramps and other menstrual pain by eliminating muscle tension in the area.

Try it by grabbing a roll of kinesiology tape at any sports retailer and cutting off two pieces, then applying them horizontally and vertically in the pelvic region, focusing on where you have the most pain.

12. Have an Orgasm

Some women find that they’re more easily turned on in the bedroom during their period than at other times. That could be because progesterone, a hormone that’s linked to a lower libido, is at its lowest point during this time. That quality time between the sheets — with a lover or yourself ­— could actually help you feel better.

A 2020 study of nearly 500 women has found that masturbation can help address period cramps. The so-called “menstrubation” study took place over six months. Impressively, 90 percent of those surveyed would recommend masturbation (and orgasms) as pain relief to others.

Aside from the fact that sex just feels good, there are a few other things at play. Masturbating and sex increase blood flow, which can ease any period pains you’re having. Vaginal stimulation also increases a woman’s pain tolerance.

The post How to Get Rid of Period Cramps: 12 Natural Remedies appeared first on Dr. Axe.

It’s no secret that stress and lack of sleep can negatively impact all aspects of health, so it should be far from surprising that research from the American Heart Association (AHA) in 2023 found that stress and insomnia are linked to irregular heart rhythm in postmenopausal women.

As the AHA noted:

Psychosocial factors are “the missing piece to the puzzle” that can lead to atrial fibrillation, or AFib, the study’s lead author said. The findings were published … in the Journal of the American Heart Association.

“I see many postmenopausal women with picture-perfect physical health who struggle with poor sleep and negative psychological emotional feelings or experience, which we now know may put them at risk for developing atrial fibrillation,” lead author Dr. Susan X. Zhao said in a news release. Zhao is a cardiologist at Santa Clara Valley Medical Center in California.

Study: Stress, Insomnia Linked to Irregular Heartbeat After Menopause

In order to explore the link between psychosocial factors and atrial fibrillation, the researchers analyzed data on postmenopausal women from the Women’s Health Initiative. In total, 83,736 women with an average age of nearly 64 years old — range of 50–79 — were included, with 23,954 cases of atrial fibrillation found after following up approximately 10 years later (more than 28% of participants).

In order to determine potential factors in the women with irregular heartbeat incidences, the study authors had the women complete questionnaires that addressed some of the following categories:

• stressful life events
• sense of optimism
• social support
• insomnia

As the AHA put it:

The participants answered questions about stressful life events, such as the loss of a loved one, illness, divorce, financial pressure, and domestic, verbal, physical or sexual abuse. Questions about their sleeping habits focused on overall quality and if they had trouble falling asleep or woke up during the night. Other questions addressed their life and social supports and their sense of optimism.

The researchers found: “For each additional point on the insomnia scale, there is a 4% higher likelihood of developing atrial fibrillation. Similarly, for each additional point on the stressful life event scale, there is a 2% higher likelihood of having atrial fibrillation.”

“The heart and brain connection has been long established in many conditions,” Zhao said in the press release. “Atrial fibrillation is a disease of the electrical conduction system and is prone to hormonal changes stemming from stress and poor sleep. These common pathways likely underpin the association between stress and insomnia with atrial fibrillation.”

Tips to Help Prevent AFib

1. Find Ways to Lower Stress Levels

Since we know stress plays a role in cardiac arrhythmias, it’s a good idea to incorporate stress relievers and natural ways to relieve stress. These include:

• exercise and yoga
• meditation and healing prayer
• acupuncture
• eating a nutrient-dense diet
• cognitive behavioral therapy
• spending time in nature
• journaling
• herbs and essential oils

2. Get Enough Sleep

Sleep deprivation is associated with all sorts of issues for the heart, including atrial fibrillation. Here are some tips to promote restful sleep:

• Use natural sleep aids, such as sleep-promoting foods, calcium, magnesium, essential oils, passion flower, valerian root and St. John’s wort.
• Practice sleep hygiene best practices, including sticking to a consistent schedule, creating a bedtime routine, making a comfortable sleep environment, limiting screen exposure before bedtime, watching what you eat and drink, regularly exercising, limiting napping, managing stress, avoiding watching the clock, getting natural light during the day, etc.
• Try a weighted blanket.

3. Protect Heart Health

Some of the best ways to protect your heart and avoid irregular heartbeat issues like atrial fibrillation and tachycardia include:

• vagal maneuvers, such as coughing, bearing down, blowing through a syringe, cold stimulus to the face, gagging and carotid massage
• eat a health, anti-inflammatory diet
• regularly exercise
• quit smoking
• maintain a healthy weight
• reduce stress
• acupuncture
• get yearly checkup from your doctor
• reduce intake of toxins
• avoid energy drinks and limit alcohol

The post Insomnia, Stress Linked to Irregular Heartbeat in Postmenopausal Women appeared first on Dr. Axe.

Borax has been called a non-toxic pesticide that’s not only used to kill ants and roaches, but it’s also used in cleaning products, laundry detergents and cosmetics.

It turns out that this naturally occurring mineral salt that comes from boron isn’t as non-toxic as predicted. In fact, studies show that ingesting and inhaling borax can lead to major adverse effects, from respiratory issues to digestive problems. Plus, using it topically can cause skin irritations like eczema and a stinging sensation.

What’s more, the mineral is also a common ingredient in kid’s slime recipes. We know from studies that children are at an increased risk of borax side effects, and even small doses can be extremely toxic when ingested.

It looks like sodium borate can’t be considered safe, and when it is used for household cleaning or as a pesticide, some serious precautions need to be taken.

What Is Borax?

Borax is a white mineral powder that’s commonly used for home cleaning and laundry. The alkaline powder, also called sodium tetraborate or sodium borate, is a salt of boric acid.

The name “borax” is derived from the word “borak,” which means white in Persian. The mineral has been used for centuries as a flux for soldering. Research shows that, today, about 75 percent of the world supply of borax is mined in Southern California, where it was discovered in the 1860s.

Borax is a boron compound that’s white, powdered and can dissolve in water. You can easily find powered sodium borate for sale in home or department stores.

In household products, sodium borate is used to remove stains mildew and mold. It’s also used in laundry detergents as a whitening and odor-neutralizing agent.

Perhaps the most well-known borax use is as a pesticide. Although it’s been deemed low in toxicity, studies suggest that just inhaling the mineral powder can lead to some serious side effects.

Borax vs. Boric Acid vs. Sodium Borate

The chemical name for borax is sodium tetraborate, or sodium borate. They are the same thing.

Boric acid is manufactured from several borate minerals and brines, including borax. Boric acid is made by combining sodium borate with a strong mineral acid, like hydrochloric acid.

It’s a common misconception that these substances have the same chemical makeup, but they don’t. Boric acid is not a naturally occurring substance — it’s created by reacting borax and a mineral acid.

Boric acid is a white crystalline, oxygen-bearing acid that’s derived from boron. It’s commonly used for pest control, but it’s also present in antiseptic agents, medicated powders, skin lotions, eyewash products and paints.

Boric acid can be toxic at much lower doses than borax if it’s ingested. Plus, research suggests that the chemical is linked to endocrine disruption.

Popular Uses

Borax is commonly used in cleaning products because of its disinfecting and whitening effects. Beyond house cleaning, the mineral salt is used for many other purposes, including the following:

• pest/insect control
• laundry cleaner and stain removal
• odor neutralizer
• mold and mildew remover
• anti-fungal compound in foot soaks
• in enamel glazes
• fire retardant
• texturing and thickening agent food products
• water-softening agent
• melting agent in welding iron and steel
• component in glass, ceramics and pottery
• buffering agent in pools
• in fireworks to create a green tint

Sodium borate can be found in many cosmetic products, like body lotions, shampoos and bath bombs. It’s used in these products as an emulsifying and buffering agent, as well as a preservative.

The mineral salt is also combined with glue to make kid’s slime, but many articles have pointed out the potential toxic effects from this combination. Parents have been advised to use borax-free slime recipes instead.

Is Borax Safe?

Exposure to sodium borate may cause adverse side effects in some cases, according to the National Institutes of Health’s Toxicology Data Network.

Studies have found that borax side effects may include the following:

1. Irritation: Irritation may occur after using borax topically on the skin, hair and eyes. This can lead to skin reactions, such as eczema, a stinging sensation, flushed skin and dermatitis.
2. Respiratory issues: Inflammation of the mucus membranes (leading to bronchitis and laryngitis) has occurred after long-term industrial exposure to borax. Studies also show that borax workers have experienced dryness of the mouth, nose and throat; dry cough; nose bleeds; sore throat; shortness of breath; and chest tightness.
3. Digestive problems: High doses of sodium borate has led to gastrointestinal issues, including nausea, vomiting and diarrhea.
4. Reproductive effects: Animal studies show that sodium borate may be toxic to reproduction and development at high doses.

According to research published in Toxicology, fatal doses of borax for humans are estimated to be five to six grams for children and 10–25 grams for adults.

It’s true that many of these sodium borate side effects are caused by high doses or workplace exposure, but there have been reports of adverse events after topical uses, even from cosmetics that include the mineral.

A concern among parents is that borax is commonly used as an ingredient in homemade slime recipes. That means that children are touching the mineral salt, and it can be ingested through a hand-to-mouth transfer.

Being that ingesting borax can be fatal for children at doses of five to 10 grams, it’s important that children don’t get their hands on the substance in any capacity. That means that they shouldn’t be playing with borax slime, use body products containing the mineral or have access to sodium borate cleaning supplies.

For adults using products made with sodium borate for house cleaning, laundry or as a pesticide, follow the following safety precautions:

1. Don’t use borax on your skin. Avoid body or cosmetic products containing the mineral.
2. Use caution when using cleaning products containing the mineral. Wear gloves to avoid contact, and be sure not to touch your eyes, nose or mouth before washing your hands.
3. Use natural cleaning products that are made with non-toxic ingredients.
4. Do not use borax in kid’s slime recipes.
5. Do not use the mineral as a pesticide inside your home.
6. Keep products containing the mineral in a safe place, away from pets and children.
7. Avoid inhaling borax powder.
8. If borax is ingested or inhaled by a child (or in larger amounts by an adult), call the American Association of Poison Control Centers at 1-800-222-1222. Do this even if you are unaware of how much was consumed. The medical expert will provide further advise.

Final Thoughts

• Borax, or sodium borate, is an alkaline mineral salt that comes from boron. It’s a white powder that’s used in a range of products.
• Sodium borate is a pesticide, whitening and disinfecting agent, emulsifier, thickener, mold remover and odor neutralizer. It’s used is cosmetic products, household cleaners, laundry detergents and in various industrial products.
• Although the mineral is commonly called a low-toxicity substance, research suggests that inhaling, ingesting and applying it can cause major adverse effects. These side effects include digestive and respiratory issues, skin reactions, and even death.

The post Is Borax Safe for Your Household DIYs? appeared first on Dr. Axe.

It’s estimated that up to 80 percent of adults experience persistent symptoms of lower back pain at some point in their lives, and about 31 million Americans struggle with the condition at any given time. That leaves many searching for lower back pain relief.

Given its extremely high prevalence rate — whether due to a weak psoas muscle, sciatic nerve pain or some other cause — it’s not surprising that lower back pain is considered the leading cause of disability worldwide, according to the World Health Organization, with half of all American workers reporting having occasional back troubles each year. Naturally, this leads to millions searching for lower back pain relief.

Lower back pain can be mild to very severe depending on its underlying causes, how long it’s been left untreated and the state of someone’s overall health. Although people of all ages experience low back pain — including both athletes and those who are sedentary — middle-aged to older adults (especially when they’re overweight) are most likely to develop severe symptoms and, therefore, can benefit from lower back pain relief remedies.

Causes and Risk Factors

The good news regarding back pain is this: Most cases of lower back pain are believed to be due to “mechanical” problems of the musculoskeletal system rather than serious illness or chronic health problems.

Abnormalities, weakness, and added stress placed on the bones, joints, ligaments and muscles can all contribute to back problems. The most common causes of low back pain include:

• Postural problems, including spinal abnormalities, such as ruptured disc, bulging disc or herniated disc. These back problems can cause the spongy, gel-filled cushions that lie between each vertebra to become compressed or fractured.
• Muscular strains and/weakness, or possibly fractures, that cause compensations and added pressure on the back (such as a weak core, tight hamstrings or weak glutes)
• Poor form when exercising
• Overtraining (over-exercising without enough rest between, especially when stretching is overlooked)
• Exercise or sports-related injuries or accidents, including pulls or strains
• Inflexibility and stiffness due to aging
• Wearing non-supportive shoes, especially if standing for long periods every day
• Obesity and a sedentary lifestyle
• Pregnancy
• Emotional/psychological stress
• Lack of sleep, sleeping in an uncomfortable sleep positions or sleeping on a poorly made mattress
• Arthritis and other joint irritation, degeneration or inflammation-related problems
• Osteoporosis (bone loss)
• Constipation, which can add pressure to the abdomen and cause muscle spasms
• Infections of the internal organs (such as kidney stones, kidney infections, blood clots or bone loss) or other chronic conditions that affect the immune system, such as autoimmune disorders or cancer

Facts and Figures 

• Both men and women commonly develop back pain, but some research shows women tend to have more recurrent symptoms.
• Overweight adults who don’t exercise and have other health issues (like spinal problems) are at the highest risk for back pains.
• The incidence of low back pain is highest in someone’s 30s, and overall prevalence increases with age until the 60–65 age group, at which point it seems to decline.
• Globally, back pain is one of the most common reasons for missed work days and doctor office visits.
• About 8.2 percent of American adults have chronic severe back pain.
• Studies show that back pain symptoms tend to come back. The rate of recurrence at one year ranges from 24 percent to 80 percent depending on the group.
• Americans spend at least $50 billion each year to help diagnose and treat various lower back pain symptoms.
• Back pain can be defined as both acute (defined as pain that lasts between four and 12 weeks) and chronic (pain that persists for 12 weeks or longer). About 20 percent of people affected by acute low back pain develop chronic low back pain that winds up lasting more than one year.
• The majority of lower back pain cases are caused by irritation/inflammation of five spinal vertebrae (referred to as L1–L5) in the lumbar region, which supports much of the weight of the upper body. Thirty-one pairs of nerves are also rooted to the spinal cord, which can cause radiating pain downward or outward.

Symptoms

Back pain affects everyone differently, which makes sense considering there are so many different reasons it can develop, along with various parts of the back/spine that can be affected. Common signs and symptoms of lower back pain can include:

• Tenderness and pain radiating from the low back downward into the thighs. This is likely to be worse when walking, exercising, standing or moving.
• Stiffness in the lower back and reduced range of motion. In moderate to severe cases, this can stop you from walking, bending, climbing or lifting normally.
• Pain when sleeping or once standing up in the morning.
• Inability to stand up for long periods or worsened pain when you do.
• Discomfort near the tail bone while sitting, especially when sitting for long periods, such as at work or when driving.
• Muscle weakness, heaviness or numbness near the thighs and lower back.
• Sharp pains following a sudden injury, impact, trauma, collision or fall (such as from a sports injury, strain from lifting, car accident or too much twisting or bending).

Natural Remedies

1. Chiropractic Adjustments and Other Postural Treatments

Regular chiropractic care adjustments have proved to be very effective at helping provide lower back pain relief, especially when combined with other treatments, like physical therapy (if needed), exercise, massage therapy or soft tissue therapies.

Patient information articles published in both the Journal of North American Spine Society and the Journal of the American Medical Association found evidence that spinal manipulations were safe, effective, drugless forms of professional treatment for both acute (short-term or sudden) and chronic low back problems in adults.

Plus, they are cost-effective ways to help with back pain, as researchers have noted.

Chiropractors will sometimes use postural restoration treatments as well. These help discover dysfunctional muscle patterns that are driven by the nervous system and can allow someone to ultimately live a more balanced life.

Egoscue, another type of postural therapy protocol that focuses on fixing musculoskeletal misalignments, may also be able to help reduce and prevent back pain.

2. Regular Full-Body Exercise

Exercising regularly, including doing both cardio/aerobic exercises and strength training, can help reduce back pain by increasing flexibility, helping you maintain a healthy weight, reducing inflammation, improving posture and reducing muscular compensations/weakness.

The top lower back exercises to strengthen your core to both prevent lower back pain and provide pain relief are planks, cat and the cow, V-ups, swimmers, and rows. These can also help you get rid of back fat.

Tips for getting the most lower back pain relief from exercise include:

• gradually starting any new program
• warming up and stretching before beginning a workout
• learning proper posture or form (especially when lifting heavy objects, squatting or climbing)
• wearing supportive sneakers, possibly with insoles if needed
• avoiding sitting too much during the day or periods of prolonged inactivity, such as bed rest, if possible
• giving yourself enough rest between tougher workouts to recover properly

As part of your exercise routine, you may want to consider doing yoga regularly for lower back pain relief. One study of over 960 people with low back pain found that those who completed a 12-week yoga program experienced greater improvements in back function and reduced pain compared to controls who did not participate.

There’s even evidence that mindfulness meditation, often practiced in some form with yoga, can also help people deal with chronic back pain more effectively.

3. Soft Tissue Therapy

Soft tissue therapies may be able to help treat and prevent short- and long-term back problems without the use of drugs (or sometimes combined with medications for stronger effects).

Soft tissue therapies help treat the underlying causes of back pain, such as poor posture, muscular compensations and weakness through manipulative, hands-on adjustments. These natural therapies can help “turn on” muscles that have been “turned off” due to past injuries and therefore eliminate added stress on painful parts of the back or legs.

You can find a practitioner who offers one of the following:

• Active Release Technique — is similar to deep tissue massage techniques and myofascial release because it works by manipulating soft tissue, thereby reducing stress placed on joints and nerves.
• Graston Technique® — soft tissue mobilization using specially designed stainless steel instruments alongside appropriate therapeutic exercise.
• Dry Needling — a treatment that involves a very thin needle being pushed through the skin in order to stimulate a trigger point. This form of alternative therapy is used to release tight muscle bands that are associated with trigger points, or hard “knots” within a muscle that can cause pain over a large area.
• Acupuncture — a holistic health technique that stems from Traditional Chinese Medicine practices in which trained practitioners stimulate specific points on the body by inserting thin needles into the skin.
• Cupping Therapy — cupping involves the use of cups applied to a patient’s back in a series of positions in order to produce suction. The vacuum effect targets areas of skin and deep tissue within the back, which studies indicate is beneficial for dulling back pain.
• Neurokinetic Therapy — a type of natural therapeutic system that has the goal of correcting learned movements and muscle functions within the body that can contribute to poor posture, joint tenderness and muscular pain.
• Gua Sha Therapy — is an ancient Chinese therapy that uses a tool to rub or scrape the skin’s surface in long strokes. The purpose is to help move energy, known as qi or chi, around the body. It can help boost circulation, increase blood flow, break up scar tissue and lower chronic pain.

4. Prolotherapy for Chronic Injuries/Tissue Damage

Prolotherapy has been used to treat back pain for more than 50 years, according to a report by the Cochrane Database of Systematic Reviews. Prolotherapy, including the specific type called PRP or dextrose/glucose prolotherapy treatments, uses platelet-rich plasma and sometimes stem cells taken from your own body that contain growth factors that help heal damaged tissues.

Prolotherapy treatments work by naturally promoting a minor inflammatory response near damaged connective tissue, promoting regeneration and the growth of new, healthier tissue in the process. These treatments have been used to effectively reduce or heal chronic musculoskeletal conditions of the back, such as herniated/bulging discs, arthritis, osteoarthritis or other chronic joint pains, and tendonitis that affects the lower body and causes compensations in the spine.

For the most benefits, it seems that prolotherapy works best when combined with other back pain treatments, such as spinal manipulation, exercise and, in some cases, medications when needed.

5. An Anti-Inflammatory Diet

If you want to improve overall joint and muscular health, maintain a healthy body weight, lower inflammation, and prevent back pains from returning in the future, consuming a healthy, healing diet is key.

Start adjusting your diet by eating more of the following unprocessed, anti-aging, anti-inflammatory foods to help with lower back pain relief:

• High-fiber foods — A high-fiber diet may be able to help you lose weight and overcome problems like high blood pressure, plus it’s beneficial for gut health and digestion. Constipation can make back pain worse, so eat plenty of fruits and vegetables, which are naturally high in fiber and other nutrients.
• Water — Stay hydrated to prevent muscle spasms, manage blood pressure and improve digestion. Drink eight glasses of water daily as dehydration can increase back pain.
• Collagen — Collagen is the most abundant protein in our bodies, especially type 1 collagen. With its gel-like, smooth structure that covers and holds our bones together, collagen allows us to glide and move without pain. Collagen supplementation is an effective remedy for osteoarthritis and other joint pain and disorders.
• Potassium-rich foods — Potassium reduces swelling and is an important electrolyte for muscular and nerve functions. Include potassium-rich foods (which also tend to be high in beneficial magnesium) in as many of your meals as possible, such as green leafy vegetables, avocados, bananas, coconut water and cultured dairy.
• Omega-3 fats — Wild-caught fish and flaxseed are high in omega-3 fatty acids, which can help reduce inflammation and manage pain.
• Clean, lean protein foods — Choose pasture-raised chicken and turkey or grass-fed lean meats to provide your body with adequate protein needed to maintain muscle and bone health. Other good protein sources include cage-free eggs, fish, bone broth or other unprocessed protein powders, beans, and legumes.

To avoid unwanted weight gain, consuming inflammatory ingredients or complications due to nutrient deficiencies, reduce or eliminate the following foods: added sugar, sweetened beverages or snacks, refined vegetable oils, refined grain products, and too much alcohol and tobacco products. (Smoking impairs blood flow and adds to nutrient deprivation to spinal tissues.)

6. Supplements to Reduce Inflammation and Pain

• Fish oil (2,000 milligrams daily): People with back pain need higher doses of omega-3 fats to help reduce inflammation. Supplementation is often required since most of our diets don’t include the necessary dosage.
• Turmeric (1,000 milligrams daily): Turmeric contains curcumin, which is the active ingredient that has powerful anti-inflammatory abilities, anti-aging effects and reduces pain.
• Proteolytic enzymes/bromelain and papain (500 milligrams three times daily): Found in pineapple, these enzymes are natural anti-inflammatories that also help reduce swelling.
• MSM (2,000–8,000 milligrams daily): MSM is an anti-inflammatory supplement that’s high in sulfur to help rebuild cartilage. It can help alleviate muscle spasms.
• Magnesium (400–500 milligrams daily): This mineral is sometimes called the “relaxation mineral” because it helps relax muscles and reduce stress. Decrease the dosage of magnesium if it causes diarrhea.
• Essential oils: Peppermint and wintergreen oil are effective analgesics that cool inflamed joints and reduce back pain. You can mix these oils with coconut oil and rub onto joints or make a homemade muscle rub. Frankincense and cypress oil reduce inflammation and improve circulation, which improves back pain.
• Capsaicin cream: Capsaicin cream (derived from hot chili peppers/cayenne) can be applied to the skin to temporarily reduce chemicals that contribute to inflammation and pain.

Conventional Treatment

Today, the most common conventional treatments for lower back pain relief are medications, including nonsteroidal anti-inflammatory drugs (NSAIDs), like aspirin and Tylenol, along with more potent prescription painkillers, such analgesics. These drugs can potentially cause adverse side effects in some patients and commonly don’t solve the underlying causes of lower back pain (such as poor posture, obesity or exercise-related strains).

Some medications for back pains have even been tied to complications, such as liver damage or intestinal bleeding, when taken for long periods of time or in high doses.

After reviewing data regarding various treatments for lower back pain, the Agency for Health Care Research and Quality concluded that those suffering from back pain should first try conservative/natural treatments and then consider other options for lower back pain relief if pain persists. Oftentimes low back pain sufferers can find relief naturally by making changes to their lifestyles (including sleep, physical activity, stress and body weight) before choosing more intensive care options.

Precautions 

Although most cases of back pain are “uncomplicated” and should be able to heal with the treatments mentioned above, sometimes in severe cases other interventions are necessary. Speak to your doctor if you experience lower back pain that does not get better in a few days or weeks.

If back pain starts suddenly, look out for other symptoms that may point to a more serious condition, such as a fever, chills, dizziness, numbness or unexplained weight loss.

Always visit a doctor or the emergency room following trauma to the spine, especially if the patient is a child or over 70 years old. Mention to your doctor any possible associations with back pain, including autoimmune disease, infections, a history of kidney problems or cancer.

Final Thoughts 

• Lower back pain has an extremely high prevalence rate, affecting up to 80 percent of all adults at some point. This leads many to search for lower back pain relief.
• Causes of back pain include postural problems, spinal abnormalities, poor form when exercising, being overweight, aging or being sedentary.
• Symptoms of back pain usually get worse with movement, lifting or climbing. They commonly include limited range of motion, shooting pains down the back, pain when sleeping or pain when standing for long periods.
• Natural treatments for lower back pain relief include chiropractic adjustments, exercise and/or yoga, a healthy diet high in collagen and soft tissue therapies.

The post Lower Back Pain Relief: 6 Recommended Remedies appeared first on Dr. Axe.

If you’re a sports fan — heck, even if you aren’t — you’re most likely familiar with fantasy sports whether you play them or not. They can be fun, provide some extra incentive while watching a game and help satiate your competitive spirit. What you may not know is that fantasy sports can actually have an effect on your mental and even physical health.

It’s true, and the health effects of fantasy sports can be positive or negative, depending on a number of factors. In fact, research has been ongoing examining the health effects of fantasy sports, whether we’re walking fantasy football, fantasy basketball, fantasy baseball, fantasy soccer, fantasy hockey or any other fantasy sport.

Health Effects of Fantasy Sports

In August 2023, Michael Merschel of American Heart Association News detailed the health effects of fantasy sports, and according to the limited available research on how playing fantasy sports impacts health, there are both pros and cons to this extremely popular activity. Understanding these effects is extremely important considering more than 62 million Canadians and Americans played fantasy sports in 2022, according to the Fantasy Sports & Gambling Association.

Positive Health Effects

1. Camaraderie and Social Interaction

Joining a fantasy sports league can provide a sense of community and social interaction. Engaging with friends, family or colleagues in a shared activity can contribute positively to mental health.

In addition, particularly in today’s online-focused world, participating in fantasy sports can help prevent and/or combat loneliness, which in turn can boost mental health.

“Having a way to engage with a positive force like fantasy sports can really add to one’s social circle,” neuroscientist Renee Miller, a professor in the department of brain and cognitive science at the University of Rochester in New York, told Merschel. High levels of social satisfaction, she said, “are one of the best correlates with longevity and mental health.”

2. Cognitive Benefits

Managing a fantasy team involves strategic thinking, decision-making and statistical analysis. These mental exercises can be stimulating and may contribute to cognitive skills and analytical thinking.

In addition, “positive social interactions lead to the release of chemicals such as serotonin, which stabilizes mood, and oxytocin, which among other things protects the brain from stress,” noted Merschel.

Here’s more from Merschel and Miller on the cognitive benefits of playing fantasy sports:

“I think playing fantasy sports can be really good for your brain health,” Miller said.

She likens fantasy sports to puzzles. Playing “really forces your brain to work in creative ways,” requiring you to use different data sources while monitoring the players and their stats amid ever-shifting circumstances. All that requires mental flexibility, cognitive flexibility and logical reasoning, she said, “and those are all skills that we practice less and less as we get older.”

Moller noted that research suggests both social and mental stimulation reduces the risk of dementia and cognitive decline.

3. Stress Relief and Entertainment

For many participants, fantasy sports serve as a form of entertainment and a way to unwind. They can provide a break from daily stressors and offer a source of enjoyment for sports enthusiasts.

This, in turn, can promote stress relief and improve both psychological and physical well-being.

Negative Health Effects

1. Time Consumption and Gambling Addiction

Engaging in fantasy sports may lead to excessive time spent on managing teams, researching player statistics and following games. If not managed properly, this can potentially interfere with other responsibilities and activities, leading to stress or neglect of other important aspects of life.

In addition, gambling is often a big part of fantasy sports, particularly daily fantasy, and this can lead to a very harmful gambling addiction. Gambling can cause a host of financial and health issues, including taking a toll on mental health.

2. Emotional Impact

The emotional investment in fantasy sports can sometimes lead to frustration, disappointment or stress, especially if a participant’s fantasy team is not performing well. This emotional involvement may affect mood and well-being.

3. Sedentary Lifestyle

Like many online activities, participating in fantasy sports may contribute to a sedentary lifestyle if individuals spend extended periods in front of a computer or mobile device managing their teams, not to mention watching the sporting events themselves. Lack of physical activity is associated with various health concerns.

It’s important to note that the impact of fantasy sports on health varies from person to person. Moderation and balance are key.

If participation in fantasy sports begins to interfere with daily life, relationships or overall well-being, it may be advisable to reassess the level of involvement. Additionally, incorporating physical activity and ensuring a healthy balance of activities is crucial for maintaining overall health and well-being, and research is underway evaluating “active fantasy sports” that promote moving the body as part of playing fantasy sports.

The post The Surprising Health Effects of Fantasy Sports: Should You Play? appeared first on Dr. Axe.

Chances are that if you haven’t experienced one yourself, you at least know someone who’s had a stomach ulcer at one point or another. Estimates show that about 500,000 new cases of peptic ulcers are reported each year in the U.S. alone, and at any given time about 5 million people are affected. In addition, one in 10 adults can expect to deal with painful ulcers at one point or another.

For many years, doctors thought that high amounts of stress alone could cause a stomach ulcer to form by increasing production of stomach acid. Then research emerged in the 1980s showing that frequent use of anti-inflammatory drugs, a poor lifestyle and especially a type of bacterial infection caused by the strain Helicobacter pylori (H. pylori) are the real culprits of the majority of ulcers.

Fortunately, according to an article published in the Lancet, prevalence of H. pylori infection and peptic ulcer diseases have become substantially less prevalent than they were two decades ago.

Wondering how to treat a stomach ulcer if you’ve already developed one? Below we’ll cover much more about stomach ulcer treatments — including medications, stress management and dietary changes.

What Is a Stomach Ulcer?

Stomach ulcers (often called peptic ulcers) are painful sores that develop in the lining of your digestive system. They usually form in the stomach but can also sometimes develop in the small intestine (especially a part called the duodenum) or the esophagus.

Here’s the basics of how ulcers work:

Ulcers form when any combination of excess gastric acids, bacteria, drugs or other “toxins” cause damage and small openings to the mucosa, the tissue that lines the stomach, parts of the small intestine and other organs. Mucosa normally protect particles from leaking out.

When someone has an ulcer, hydrochloric acid and pepsin (a type of digestive enzyme that digests proteins) build up and destroy parts of the lining of the gastrointestinal tract. The stomach usually manages acid/pepsin by creating a thick mucus coating that is supposed to act as a buffer between the stomach lining and the acids inside the stomach.

The mucus coating itself usually produces certain chemicals that help repair the stomach lining, keep blood circulating and carry out cellular renewal processes, but some part of this process can become disturbed. When that happens, the lining of the gastrointestinal tract can become exposed, forming small sores (ulcers).

When you eat a meal, food washes the acid in your stomach away temporarily, as it’s used to break down the nutrients in the recently consumed food. Then once your food is digested, the acid once again accumulates in the stomach and can wash against the “raw base” of the ulcer, exposing and opening it up. This causes a burning, painful sensation, sometimes one that’s very strong.

Do stomach ulcers go away? Research shows that by making changes to your diet, plus reducing stress and inflammation, you can help lower your chances of suffering from a stomach ulcer in the first place. If you already have an ulcer, the chances of it healing with lifestyle changes and medications is very good.

Types

Ulcers can develop in various parts of the GI tract, including the esophagus, stomach and duodenum. Contrary to popular belief, research shows that men develop duodenal ulcers (located in the small intestines) more often than any other kind, including stomach ulcers.

On the other hand, the opposite is true for women: They tend to develop more stomach ulcers and fewer ulcers of the duodenal.

Many doctors refer to stomach ulcers simply as peptic ulcers. A few other types of ulcers and names that ulcers sometimes go by include:

• Duodenal ulcers: The duodenum is the proximal portion of the small intestine that is about 10 inches long and plays an important role in the digestion of food, since it holds bile. The bile duct and pancreatic duct both empty into the duodenal, so it can be obstructed or dilated when bile production changes in response to other things going on in the body.
• Esophageal ulcers: This is a peptic ulcer that develops just above your stomach in your esophagus, the tube that carries food from your mouth down to your digestive organs.
• Bleeding ulcers: Unresolved ulcers can start bleeding, which causes other complications. Bleeding ulcers are considered the most dangerous of all. Bleeding internally can also contribute to ulcers when there’s a broken blood vessel in your stomach or small intestine.
• Gastric ulcers: In some people with ulcers, there’s an increase in the amount of hyperacidity of the gastric juices, changing the effects that stomach acid has on the lining of the GI tract. In general, gastric ulcers are another name to describe small openings in the stomach lining that lead to stomach ulcer formation.

Causes and Risk Factors

Ulcers have a unique and interesting history when it comes to their suspected “causes.” For decades, stomach ulcers were considered to be “psychosomatic,” meaning a high-stress lifestyle was to blame.

At the time doctors started identifying high rates of ulcers in hard-working businessmen who smoked a lot of cigarettes and were likely sleep-deprived, and then animal studies further confirmed stress-triggered ulcers. Rats producing high amounts of stomach acid experienced a decrease in stomach ulcer symptoms when researchers fed them antacids, so a connection was then drawn between ulcers, chronic stress and an increase in stomach acid, which changed ulcer treatment approaches forever.

A bacterium called H. pylori was then discovered that seemed to be present in nearly everyone suffering from ulcers. It was also found to run in families and was connected to other digestive disorders, including stomach cancer. In patients given medications/antibiotics to kill H. pylori, ulcers were often resolved at least for a period of time.

However, today it’s more common to treat ulcers using less risky acid-reducing drugs in combination with lifestyle and dietary changes, rather than prescribing antibiotics to kill H. pylori, which can come with complications and lead to antibiotic resistance. Antibiotics used to combat H. pylori can work short term to lower the bacteria but don’t seem to keep it from returning without other interventions.

Ulcers can develop for several reasons. The most common stomach ulcer causes include:

• Infection in the digestive system caused by the bacteria H. pylori. H. pylori is believed to be the cause of most peptic ulcers. Some clinical studies show that H. pylori is found in more than 60 percent of older patients with gastric and duodenal ulcers. Recently it’s become widely accepted that someone’s hygiene and lifestyle can determine whether or not H. pylori causes a problem and any symptoms at all — specifically factors like how much stress and inflammation someone experiences, plus exposure to contaminated food and water. Emerging research, including a 2018 review published in the Journal of Parkinson’s Disease, suggests there’s also a link between H. pylori and Parkinson’s disease (PD). Certain studies have found that people with PD are 1.5- to threefold more likely to be infected with H. pylori than people without PD.
• Long-term use of nonsteroidal, anti-inflammatory medications or over-the-counter drugs (such as NSAID pain relievers like ibuprofen and aspirin, which can lead to ibuprofen overdose).
• Having a run-down immune system caused by high levels of inflammation, a poor diet, high amounts of stress and other poor lifestyle habits.
• Being a woman. In general, women are more likely to have ulcers than men, especially if they’re over the age of 70 and take over-the-counter drugs or medications regularly.
• Smoking cigarettes and excessive alcohol use. Research shows smokers have double the chance of forming ulcers.
• Very rarely from the growth of a tumor (which could be either cancerous or noncancerous) that forms in the stomach, intestines or pancreas (known as Zollinger-Ellison syndrome, which affects only about one in every 1 million people).
• Family history, as ulcers also seem to run in families. Some research shows that people who have relatives with stomach ulcers or duodenal ulcers are two to three times more likely to experience ulcers themselves, and about 50 percent to 60 percent of people with duodenal ulcers report a family history.
• Older age. The peak age for experiencing ulcers is between 55 and 65 years old. As people get older, they tend to have weaker immune systems and higher levels of inflammation, which raises the risk for H. pylori infections that damage the stomach lining and can lead to the formation of “bleeding ulcers.” One longitudinal study published by Oxford Academic found that about 17 percent of older adults admitted to nursing homes had pressure ulcers at the time of admission, and the risk went up to 21 percent by the second year (likely due to the spread of H. pylori bacteria).

Symptoms

Surprisingly, about two-thirds of people found to have peptic ulcers are asymptomatic, according to a 2019 article published in the American Journal of Medicine.

How serious is a stomach ulcer? Ulcer symptoms are not only painful, but can also lead to complications, such as infections, changes in appetite and ongoing nausea/vomiting.

Ulcers can cause a range of symptoms, some that are more mild and go away quickly, but others that linger and cause a good deal of pain. Symptoms of ulcers are usually noticeable and painful, especially when they become severe, such as is the case with a high percentage of duodenal ulcers.

What does stomach ulcer pain feel like? The most common signs of a stomach ulcer include:

• abdominal pains and burning sensations, including bloating (especially after eating and between the belly and breastbone)
• bleeding when vomiting or going to the bathroom
• nausea and vomiting
• darker stools
• loss of appetite and changes in body weight
• trouble sleeping due to pain
• other digestive complaints, like heartburn, acid reflux, feeling gassy
• the risk for perforation of the organ lining (a life-threatening condition requiring emergency surgery to repair small openings in the lining of the GI tract)
• dehydration, weakness and fatigue (if food intake is changed in response to pain when eating)
• diarrhea can occur as a symptom even before other stomach ulcer symptoms start

How long does it take for a stomach ulcer to heal?

Uncomplicated gastric ulcers usually take two or three months to heal. Duodenal ulcers tend to heal quicker than gastric ulcers. While most ulcers are capable of healing, an ulcer can come back if precautions aren’t taken.

Stomach ulcer complications:

Research shows that around 35 percent of patients with ulcers experience other complications besides immediate pain, including the chance for severe perforation of the lining of the GI tract and internal bleeding.

Can you die from an ulcer in your stomach? While ulcers are often pretty painful and can trigger other digestive symptoms, they commonly don’t raise a big risk for death or very serious illnesses. A high percentage of ulcers (up to 90 percent of all cases) can be resolved without the need for surgery or serious medication use.

Peptic ulcers can also play a part in other diseases, particularly diseases related to the liver and kidneys. A stomach ulcer can lead to bleeding in liver cirrhosis and can be a sign of chronic kidney disease.

Diagnosis and Conventional Treatment

If you suspect you have a stomach ulcer, see your doctor to first rule out other causes of your pain. In order to diagnose a stomach ulcer, your doctor may perform an endoscopy, which allows the doctor to view the inside lining of the esophagus, stomach and small intestine.

Once a diagnosis is verified, treatment options can begin.

Your doctor will likely take your medical history and perform a physical exam along with a blood test, plus ask you about your past use of medications and possibly do an X-ray to locate a stomach ulcer. Testing the blood for H. pylori and doing a urea breath test and/or stool test to look for the presence of H. pylori antigens are common ways to diagnose an ulcer.

The goal of stomach ulcer treatments is to help reduce pain and inflammation in the digestive tract, boost the immune system to fight H. pylori bacteria, prevent complications, and lower the chance for future ulcers from forming or returning.

Today, conventional treatment options for stomach ulcers include:

• Stopping use of NSAIDs, alcohol and cigarettes.
• Antacids and acid-reducing medications. Wondering if taking these solves ulcers? Anti-acid medicine may be used for two to six weeks to help healing and relieve pain. Taking antacids for a stomach ulcer might help ease pain temporarily, but it will keep coming back if the underlying issue causing the ulcer isn’t resolved.
• Your doctor might also prescribe other medications to reduce stomach acid and coat and protect your ulcer, such as proton pump inhibitors, histamine blockers, H2-receptor antagonists like Ranitidine or the protectant sucralfate (Carafate). However, ultimately you want to manage your symptoms naturally long term instead of relying on medications since these aren’t always long-term fixes.
• Acid-blocking medications may also be given intravenously in severe cases.
• Antibiotics are sometimes used to control H. pylori, along with acid-suppressing medications, for about two to eight weeks. This combination is sometimes called “triple therapy” or “quadruple therapy.” Once antibiotics are stopped after about two to three weeks, acid-suppressing medications may be taken for up to eight weeks.
• Blood transfusions are used if bleeding due to an ulcer is severe.
• Rarely, surgery may be needed to treat a perforated or bleeding peptic ulcer.

Stomach Ulcer Treatment Plan

1. Boost Immunity Against H. Pylori

Many people host H. pylori in their bodies, but only a minority of people infected with H. pylori develop ulcers. A highly inflammatory lifestyle weakens the immune system and makes the digestive system more susceptible to an infection caused by H. pylori bacterium. H. pylori itself can then cause even more inflammation within the stomach and small intestine, creating a vicious cycle that’s hard to break.

Research shows that today about 30 percent to 40 percent of people in the U.S. get an H. pylori infection, but usually the infection remains dormant, without any noticeable symptoms emerging for years or even ever. Other research suggests that H. pylori is present in more than 90 percent of duodenal ulcers and about 80 percent of stomach ulcers.

H. pylori contributes to ulcers by damaging the mucous coating that protects the lining of the stomach and duodenum from acids. Once damaged, stomach acid is able to get through to the sensitive lining, causing burning and irritation.

H. pylori can be spread through unclean water, food or utensils, plus through bodily fluids (like saliva) — but it’s only likely to cause an ulcer when someone’s immunity is low for other reasons.

Boost protection against infections by dropping poor lifestyle habits like smoking, drinking high amounts of alcohol, eating a poor diet high in processed foods, toxin exposure and a sedentary lifestyle — which favor inflammation, lower immunity and contribute to ulcer formation.

Some of these can also make treatment of ulcers more difficult. For example, research facts show that smoking cigarettes makes ulcers harder to heal and possibly more painful.

You can also protect yourself from H. pylori infection by frequently washing your hands with soap and water and by eating foods that have been cooked completely.

2. Limit Use of NSAID Pain Relievers

People of any age who take NSAIDs every day or multiple times per week are more likely to develop stomach ulcers and heartburn compared to people who don’t take them very often. NSAIDs (like ibuprofen or Advil) are prescribed very often to treat all sorts of conditions that cause a fever, pain and swelling — and some people rely on taking them practically every day to help control their chronic or reoccurring pain (such as headaches, arthritis/joint pain, PMS cramps, muscle tears, infections, colds and so on).

NSAIDs affect the gastrointestinal system by altering how digestive enzymes and stomach acids are produced. There are two enzymes that produce chemicals in your body that promote pain, inflammation and fever. NSAIDs not only decrease these enzymes, but at the same time lower production of another chemical that protects the stomach lining from stomach acid.​

NSAIDs also block the formation of some prostaglandins, which usually protect against ulcers.

If you can, stop taking the NSAIDs, or at least greatly reduce how much of them you take regularly. Talk to your doctor about other options for controlling pain.

If you still need NSAIDs, take them with a meal, take a lower dose, or take them along with medications that can protect your stomach and duodenum.

3. Manage Stress

Although the theory that stress alone causes stomach ulcers is no longer fully supported, stress can still play a part in the development of ulcers, and the condition is still considered somewhat “psychosomatic.”

When someone experiences chronic stress, the risk for a stomach ulcer goes up, since there’s a strong “gut-brain connection” involved in normal digestive processes. The body easily picks up on perceived threats and changes how digestion is carried out, which is why a very high percentage of people with anxiety/depression experience some sort of digestive illness or complaints.

People with anxiety and high amounts of stress have been observed to have higher than normal rates of ulcers and more frequent infections caused by H. pylori. Stress weakens the immune system and worsens digestion, making it more likely you become sick from various bacteria or microbes you come into contact with.

In times of high stress, the body uses valuable energy to perform other “life-saving” functions beyond digesting food properly and protecting the body from passing microbes.

To help better manage stress, take advantage of natural stress relievers like regularly exercising, meditating or practicing healing prayer, spending time outdoors, getting good sleep, and using relaxing essential oils for anxiety.

4. Eat a Stomach Ulcer Diet

An improper diet that includes lots of packaged, processed foods and few fresh foods (like vegetables and fruit) raises the risk for ulcers by promoting inflammation and hindering immune functions. Skipping regular meals and eating only one to two times per day, but a large amount of food at once, can also make discomfort and ulcer symptoms worse in some people.

While foods themselves don’t cause ulcers, some people find that eating spicy foods makes their symptoms worse (although this depends on the person and doesn’t affect everyone).

According to the Jackson Seigelbaum Gastroenterology Center, foods most frequently associated with gastric discomfort include:

• black pepper
• red or hot pepper and chili powder
• caffeine
• regular and decaffeinated coffee or tea
• alcohol
• cocoa, chocolate and cola beverages
• citrus fruits and juices
• fatty and fried foods
• tomato products
• peppermint

If your ulcer causes nausea and vomiting, it’s important to prevent dehydration, electrolyte imbalances and nutrient deficiencies. Some people with painful ulcers wind up eating less overall in order to avoid pain/burning and therefore risk not consuming enough calories and nutrients.

The likelihood for inflammation and deficiencies is even higher if the food being consumed is low in vitamins, minerals and antioxidants to begin with.

Other tips related to your diet to help control ulcers include:

• maintaining a healthy weight and avoiding obesity
• avoiding common stomach irritants and allergies to test your reactions (such as gluten and dairy products)
• quitting excessive alcohol use and stopping smoking, since alcohol and smoking irritate the gut lining 
• eating smaller meals throughout the day more regularly
• avoiding very hot foods or drinks
• not eating within three hours of bedtime

Final Thoughts

• Estimates show that about 500,000 new cases of peptic ulcers are reported each year in the U.S. alone, and at any given time about 5 million people are affected. In addition, one in 10 adults can expect to deal with painful ulcers at one point or another.
• The most common stomach ulcer symptoms include abdominal pains and burning sensations; bleeding when vomiting or going to the bathroom; nausea and vomiting; darker stool; loss of appetite and changes in body weight; trouble sleeping due to pain; other digestive complaints, like heartburn, acid reflux and feeling gassy; the risk for perforation of the organ lining; dehydration; weakness; and fatigue.
• A high percentage of ulcers (up to 90 percent of all cases) can be resolved without the need for surgery or serious medication use.
• Men develop duodenal ulcers more often than any other kind, including stomach ulcers, contrary to popular belief. On the other hand, the opposite is true for women: They tend to develop more stomach ulcers and fewer ulcers of the duodenal. In general, women are more likely to have ulcers than men, especially if they’re over the age of 70 and take over-the-counter drugs or medications regularly. The peak age for experiencing ulcers is between 55 and 65 years old.
• Stomach ulcer treatments include limiting the use of NSAID pain relievers, managing stress, boosting immunity and controlling inflammation, and eating a low-processed, nutrient-dense diet.

The post Stomach Ulcer Symptoms You Can’t Ignore and How to Naturally Treat Them appeared first on Dr. Axe.

Have you ever experienced an upset stomach after eating? Maybe it was accompanied by excessive gas and bloating? There’s actually a more scientific term for this common health problem: dyspepsia.

What is dyspepsia? Well, aside from being a fancier word for upset stomach or indigestion, dyspepsia is defined as “any or all of the unpleasant symptoms that are associated with the malfunctioning of the digestive system.”

Medically speaking, the indigestion definition and dyspepsia definition are identical. These terms describe the same set of symptoms, including things like bloating and stomach or upper abdominal pain.

Dyspepsia is said to affect over a quarter of the population — up to 30 percent to be exact! The good news is there are some highly effective natural remedies for indigestion that are either free or very inexpensive, and they’re all very easy to do.

What Is Dyspepsia?

First off, in order to properly define dyspepsia, it’s important to know that it’s not a disease. Rather, dyspepsia is a set of commonly experienced symptoms like burping, bloating and nausea.

Indigestion or dyspepsia, also called upset stomach, is a general term used to describe physical discomfort or pain in the upper abdomen most commonly felt during or right after eating. Some people experience dyspepsia daily or even at every single meal, while others only experience it on occasion.

Many people experience heartburn along with dyspepsia, but these are two separate issues.

Under normal conditions, there is a healthy peristalsis that takes place when we consume food. Peristalsis is the involuntary contraction and relaxation of smooth muscles that propels food through the esophagus and intestines. When peristalsis doesn’t take place in an optimal fashion, this slows down the processing of food in the digestive tract and makes dyspepsia more likely.

Functional dyspepsia is a chronic improper functioning of the upper digestive tract with no observable abnormalities to explain chronic symptoms. Some possible causes of functional dyspepsia include food allergies, inflammation of the stomach or duodenum, excessive acid secretion, medication side effects, psychological factors, or an infection with Helicobacter pylori (H. pylori).

Some research has shown that there may be a genetic predisposition to functional dyspepsia. In addition, about 40 percent of people with functional dyspepsia have displayed an “impaired accommodation” or an inability for their stomachs to relax as they should in response to consuming food. Abnormal stomach emptying and suboptimal contractions of the stomach are also believed to play a role in functional dyspepsia.

Symptoms

What does indigestion feel like? Most often, sufferers describe indigestion as an uncomfortable fullness in the stomach accompanied by pain in the upper abdomen or chest. For most people, indigestion symptoms come on during or right after eating.

Classic symptoms of indigestion (dyspepsia) include:

• Abdominal pain
• Acidic taste in the mouth
• Bloating/a full feeling in the stomach region
• Belching and gas
• Burning sensation in the stomach or upper abdomen
• Diarrhea but not always
• “Growling” stomach
• Nausea
• Vomiting

Causes and Risk Factors

You may be familiar with what indigestion is, but do you know specifically what causes indigestion? Most of the time the roots of dyspepsia can be traced back to food, drink, poor eating habits and lifestyle choices. Other times, an infection (like H. pylori) or another digestive medical condition may be the cause.

Indigestion can be brought on by:

• Eating too fast
• Eating too much in one sitting
• Drinking too much alcohol
• Eating spicy, fatty or greasy foods
• Excessive caffeine consumption
• Stress
• Smoking
• Consuming high-fiber foods

Other possible causes of dyspepsia include medical conditions such as:

• Ulcers
• GERD
• Hiatal hernia
• Gallstones
• Esophagitis
• Pregnancy (especially late term)
• Pancreatitis
• Gastritis
• Stomach infections, like H. pylori
• Food poisoning
• IBS
• Gastroparesis (a condition where the stomach doesn’t empty properly, common in diabetics)
• Food allergies or sensitivities
• Thyroid disease
• Depression
• Stomach cancer (rarely)
• Heart disease, angina, heart attack (typically accompanied by other symptoms, like shortness of breath, nausea, vomiting and jaw pain)

Indigestion can also commonly be caused by medications, like nonsteroidal anti-inflammatory drugs (NSAIDs), antibiotics, steroids and birth control pills. Other drug triggers include thyroid, cholesterol, blood pressure and pain medications.

Diagnosis and Conventional Treatment

A diagnosis of dyspepsia is typically based on a patient’s medical history, a physical examination and sometimes an upper gastrointestinal endoscopy. Other tests — like H. pylori testing, blood and/or stool tests, and imaging tests — may also be conducted.

The most common conventional treatment of dyspepsia is some type of over-the-counter or prescription acid-blocking medication. Some common medications recommended include ranitidine  and omeprazole, which both come with some serious possible side effects.

If you have an infection in your stomach, such as H. pylori, then your doctor will likely prescribe antibiotics to treat the infection. If  you continue to have pain after eight weeks of medication or your pain goes away and then returns, your doctor may order an upper endoscopy.

8 Natural Remedies for Dyspepsia

1. Ginger

When it comes to dyspepsia relief, ginger has been used for thousands of years as an effective digestive aid and natural remedy for nausea. Taiwanese researchers discovered that three capsules (1.2 grams total) of ginger can actually help the stomach release its contents into the small intestines in people with functional dyspepsia — a condition in which 40 percent of patients suffer from abnormally delayed gastric emptying.

Furthermore, research published in 2023 found that “s ginger can be considered as a promising alternative supplementary medicine for” functional dyspepsia.

This is a major reason why ginger helps people who are bloated, constipated and have other gastrointestinal disorders. It relaxes the smooth muscle in your gut lining and helps food move along throughout the system.

Eating whole fresh ginger, drinking fresh ginger juice and inhaling diffused ginger essential oil are all highly effective natural ways to improve stomach disorders like indigestion.

2. Artichoke Extract

Along with ginger, a study in 2015 showed that artichoke extract can also improve indigestion symptoms. Compared to the placebo takers, subjects who took ginger and artichoke extract for four weeks had decreased symptoms of nausea, fullness, pain and bloating. The study concluded that not only is artichoke extract (and ginger) supplementation safe, but it is highly effective at treating functional dyspepsia.

3. Relax

This natural remedy may sound too simple, but it’s truly huge for dyspepsia sufferers because there is a direct correlation between stress and indigestion. Indigestion symptoms are known to increase when you’re stressed and — you guessed it — decrease when you’re in a relaxed state.

Ideal relaxation methods can vary by individual, but some tried-and-true stress relievers include exercise, yoga, massage, journaling and spending more time in nature. Relaxing the body and mind intentionally and on a regular basis is an excellent way to ease unwanted stomach issues.

4. Cut Out Common Food Triggers

Some of the worst things to consume if you commonly experience dyspepsia include spicy, greasy, fatty and processed foods. These foods are not easy on the digestive system and can easily trigger indigestion symptoms. Coffee (and other caffeine sources) is another well-known acidic beverage that contributes to dyspepsia.

If you’re having a rough time with indigestion symptoms, it can also help to cut out the following foods or food groups: lactose-heavy items (like cow’s milk), acidic foods (like tomato sauce) and dangerous artificial sweeteners.

5. Practice Proper Eating and After-Eating Habits

There are a lot of cost-free, natural ways to discourage indigestion from wreaking havoc on your body. The first three recommendations cut down on the air you swallow while you eat, which helps make indigestion symptoms (like burping) a lot less likely.

Here are some natural ways to avoid dyspepsia that conventional medicine also promotes:

• Chew with your mouth closed.
• Don’t talk while you are chewing.
• Eat slowly, and chew your food well.
• Never lie down directly after eating.
• Avoid eating late at night.
• Wait a minimum of three hours after you eat dinner before going to sleep.
• Stay away from any clothing that fits your body too tightly because this can squeeze your stomach, which in turn can cause its contents to enter the esophagus (the complete opposite of the right direction).

6. Raise Your Bed

Another common and easy DIY change that seems to help many people is raising just the head of the bed at least six inches. You can use wooden blocks or even books to accomplish this additional height.

By raising the head of your bed, you can help to encourage digestive juices to flow the right way (into the intestines) rather than the wrong way (into the esophagus).

7. Avoid NSAIDs, Antibiotics and Other Medications

NSAIDs can cause digestive issues like dyspepsia. NSAIDs are anti-inflammatory drugs that are available over the counter and very commonly taken for pain.

According to gastroenterologist Byron Cryer, M.D., a spokesperson for the American Gastroenterological Association, NSAIDs cause more than half of all bleeding ulcers. If NSAIDs like aspirin and ibuprofen can cause bleeding ulcers, think about how easily they can throw off your digestive system and cause dyspepsia.

You’ll also want to avoid another common culprit as much as possible: antibiotics, which not only contribute to leaky gut syndrome and antibiotic resistance. They are also known to cause indigestion.

Other over-the-counter and prescription drugs that are known to cause indigestion include aspirin, birth control, steroid medications, thyroid medications, pain medications, cholesterol medications and blood pressure medications.

8. Cut Out Bad Habits

Smoking cigarettes and drinking alcohol are easily two of the worst habits if you are struggling with indigestion symptoms. Both smoking and consuming alcohol are known to be great at something you really don’t want: irritating your stomach lining. An irritated stomach lining makes indigestion symptoms an increasing likely reality.

You shouldn’t smoke at all. Only drink moderately, or completely cut it out if your symptoms persist.

Risks and Side Effects

It’s important to know that a heart attack can cause some symptoms similar to indigestion. If you think you’re experiencing indigestion along with breathing trouble, heavy sweating, and/or pain that moves to the jaw, neck or arm, seek urgent medical care.

It is possible for indigestion to be symbolic of other serious health issues. If you have any of the following symptoms, contact your doctor right away:

• Indigestion symptoms that persist for more than a few days
• Vomiting
• Loss of appetite
• Unintentional or unexplained weight loss
• Trouble swallowing
• Black, tarry stools or visible blood in stools
• Sudden, severe abdominal pain
• Discomfort not related to eating or drinking
• Yellow coloring of the skin and eyes (jaundice)

Final Thoughts

Dyspepsia or indigestion is an extremely common health problem that people of all ages experience. For some people, it can even become a chronic, nagging issue in their lives.

The good news is that there are many natural ways to improve dyspepsia symptoms. Plus, none of the indigestion remedies recommended here are hard to do or expensive.

Consistency is also key. Once you realize what your triggers are, it’s important to avoid them entirely or reduce them as much as possible.

For example, you may find that reducing your intake of coffee significantly helps reduce or eliminate symptoms. Listen to your body when it comes to triggers, and don’t forget that stress is a huge factor in the development and continuation of indigestion symptoms.

Make sure you are taking care of yourself in every way because having a happy, relaxed mind and body make it much less likely you’ll experience dyspepsia.

The post Dyspepsia Signs & Symptoms + 8 Natural Remedies appeared first on Dr. Axe.

Today, I want to share with you my Thanksgiving health tips, specifically on how to not gain 10 pounds on Thanksgiving!

Now, has anyone ever really gained 10 pounds on Thanksgiving day? I doubt it, but you know what, there have been quite a few people who have been close, so I want to share with you my secret today on how to not gain a lot of weight on this festive Thursday.

While I haven’t seen anyone actually gain 10 pounds on Thanksgiving day specifically, I have seen people gain 10 pounds over a 30-day period between Thanksgiving and Christmas! You don’t want to be that person, so let me share with you my top secrets and tips for not gaining holiday weight.

3 Important Thanksgiving Health Tips

1. Get Active

The No. 1 Thanksgiving health tip I would recommend you do, first thing Thanksgiving morning, is get outside and get active. Even if it’s snowing in your area, getting outside for 20 minutes is a great thing to do — or if you can’t do that, do a 20-minute burst training workout.

If you don’t have 20 minutes, even five minutes can help you keep that weight off. So make sure on Thanksgiving morning to wake up and get active, whether that’s taking a walk outside or a 20-minute BurstFit routine. That’s going to help you keep weight off Thanksgiving morning.

In addition to your morning workout, get outside and do something active during the day.

One of the things we’ve done in my family for years is we get out and we play a little bit of 3-on-3 or 5-on-5 football for an hour or so, both men and women. We love doing it.

Getting outside and creating a fun family tradition like that — maybe some backyard football — is a great way to have a lot of fun, follow some great tradition and, at the same time, work to not pack on the pounds from some of those extra calories you’re probably consuming Thanksgiving day.

2. Focus on Protein

Another one of my Thanksgiving health tips when you’re trying to lose weight or just keep the weight off these holidays is to focus on more good, quality protein foods.

Turkey is amazing. It’s full of tryptophan, protein and other amino acids that can really support your immune system, which can help improve your mood.

There are a lot healthy benefits of turkey so when you’re loading up that plate Thanksgiving Day, pack on the turkey. For instance, in addition to providing protein with fewer calories and less fat than beef and the tryptophan that helps the body make niacin and serotonin — which helps your mood — turkey contains selenium, phosphorus and B vitamins.

Selenium benefits include its role as a powerful antioxidant that regulates thyroid hormone metabolism and reproduction. With almost half of the daily recommended value of selenium in a serving, turkey is an excellent selenium source.

As a food high in phosphorus, turkey also helps the body make protein and use carbs and fats, thus helping prevent weight gain. Throw in the beneficial B vitamin content — namely niacin, vitamin B6 and riboflavin — and turkey also benefits digestion, brain development, immunity, metabolism and red blood cell production.

So have the turkey piled high, go easy on the gravy, go easy on the stuffing, and add lots of turkey and then lots of good vegetables to your Thanksgiving plate. If you can get some good protein in there — even things like deviled eggs that you can make as healthier options — that’s one of the best Thanksgiving health tips I can offer.

So again, I highly recommend loading up on the turkey if you want to keep the weight off here Thanksgiving day. Plus, as an added benefit, you can make so many healthy, delicious leftover turkey recipes that help limit weight gain and keep those pants from getting too tight!

3. Monitor Your Meals

Last but not least on the Thanksgiving health tips list, if you want to really keep weight off on Thanksgiving Day, monitor your meals. Pumpkin pie is fine as is a little bit of cranberry sauce — like my cranberry sauce with pecans recipe — but really try and stick to one piece during the day.

Also, on Thanksgiving morning, wake up and consume a superfood shake. You’re probably going to overeat at that big Thanksgiving meal — and maybe even with the leftovers that night — but if you can still wake up and get a good, healthy, quality breakfast, that’s going to help you keep the weight off.

Don’t eat a lot of carbs in the morning — you’re probably going to get more carbs in the afternoon. Instead, I recommend a healthy smoothie recipe with a good, quality protein powder, some coconut milk and maybe like half a cup of berries — but really limit your carbohydrates in the morning.

That’s going to allow your body to burn more carbs later on in the day.

If you do those three things, you’re not going to pack on the weight. If you overeat a little bit, that’s fine — just get back on your horse on Friday or Monday.

Have a great Thanksgiving.

The post 3 Thanksgiving Health Tips to Prevent Weight Gain appeared first on Dr. Axe.

Lack of libido is more common in women than men, but it significantly affects both sexes. In fact, research shows that 32 percent of women and 15 percent of men lack the desire to have sex regularly. A 2021 study indicates that low sexual desire ranges from 27 percent among premenopausal women to 52 percent among naturally menopausal women.

Whether you’re on the lower or higher end of the age spectrum, a low libido can strike at any year of your life for a whole variety of reasons, including low testosterone, depression, stress, relationship issues, sexual dysfunction, prescription medications, being overweight, too little or too much exercise, sleep apnea and drug or alcohol use. Naturally, many people wonder how to increase libido.

If you have little to no sex drive, you’re definitely not alone. The great news is that there are a lot of natural remedies to increase libido, and you can start increasing your sex drive naturally today.

If a higher sex drive is your goal, then it’s time to make some lifestyle changes. For instance, decreasing your stress levels, improving your sleep, adding more natural aphrodisiacs to your meals and exercising the right amount to put your mind and body back into a libido-encouraging state are all techniques for how to increase libido without potentially harmful drugs.

What Is Libido?

So what is libido and why does it disappear among some of us? Libido is defined as a person’s overall sexual drive or desire for sexual activity. Low libido in women and low libido in men have some similar roots, along with some gender-specific ones as well.

For men, it’s actually quite normal to have a gradual decrease in libido as a man gets older. Each man is different, but most men tend to have some amount of sexual desire into their 60s and 70s. If aging isn’t at the root of libido decrease, a man may be depressed or experiencing too much stress.

Other possible causes of low sex drive in men are medication side effects, a decrease in male sex hormones due to an endocrine disorder or sleep apnea. A little-known fact is that sleep apnea can lead to an unusually low testosterone level.

Low testosterone can also cause erectile dysfunction (ED), a condition in which a man can’t get or maintain an erection. While both issues may involve low testosterone, ED and low libido do not necessarily equate or even happen at the same time, although they’re thought of as common “comorbidities” (concurrent conditions). Low libido is actually more common in men with premature or delayed ejaculation than it is those with erectile dysfunction. Men who have a hard time getting or maintaining an erection often have a normal or even high sex drive.

When it comes to a low sex drive in women, there can be many causes. Common causes of a loss of sexual desire or low libido in women include issues in your relationship with your sexual partner, sociocultural influences (job stress, media images of sexuality, etc. ) and medical conditions (like fibroids, endometriosis and thyroid problems).

Low testosterone doesn’t just cause sexual issues for men; women can also experience low testosterone. Female testosterone levels peak in the mid-20s and then steadily decrease until a woman goes through menopause. After menopause, female testosterone levels drop dramatically, and sex drive can drop dramatically as well. Birth control pills and other forms of hormonal pregnancy prevention can also have negative effects on a woman’s desire for sexual activity.

When it comes to how to increase your libido, there are two key biological chemicals that may affect your level of sexual desire whether you’re a man or woman: dopamine and prolactin. It’s theorized that dopamine increases desire while prolactin decreases it. If you take any medications, it’s important to know that some can increase prolactin release or inhibit dopamine release. Either of these two scenarios can decrease sexual desire and also cause other sexual side effects.

In men, low prolactin has been linked with multiple signs of poor sexual health and psychological health. Low prolactin levels are also associated with a larger body mass index (BMI), high blood sugar levels, lower levels of physical activity and just generally feeling unhealthier.

Relationship issues, depression, prescription medications, alcoholism, drug abuse and/or chronic diseases like diabetes can all be at the root of low sex drive for both sexes.

A BMI that’s too high can also cause problems for both men and women when it comes to libido. Obese men tend to struggle with erectile difficulty, but studies have shown that losing only a small percent of weight can improve both male and female sexual function. A study conducted at Duke University reports that obese people are 25 times more likely to report sexual problems.

How to Increase Libido, Naturally

Let’s talk about how to increase libido through your diet, which includes what you should eat more of and what you should avoid or reduce significantly, along with supplementation and lifestyle changes.

1. Foods that Increase Libido

Collagen-rich foods

Collagen production naturally declines with age. This has a direct negative effect on skin health and makes it harder to keep skin firm. This phenomenon can make it harder for men to maintain an erection, and it may lead to a looser vaginal wall in women.

To increase your collagen levels, you can consume more bone broth and opt for a collagen supplement and/or a protein powder made from bone broth. Vitamin C also helps to increase collagen production.

Watermelon

Research conducted at Texas A&M demonstrated that watermelon may have a “Viagra effect.” The phytonutrients known as lycopene, beta-carotene and citrulline found in watermelon help relax blood vessels.

Nutmeg, saffron and clove

Spices are loaded with antioxidants, which is great for overall health, including libido. Research published in the journal BMC Complementary and Alternative Medicine specifically found that extracts of nutmeg and clove enhanced the sexual behavior of male animal subjects. Clove is also great at improving bad breath (hint, hint). Saffron, on the other hand, may help to improve sexual dysfunction in females on antidepressants as well as men with erectile dysfunction.

Dark chocolate

Research has shown that chocolate consumption leads to the release of serotonin because of its tryptophan content, leading to some aphrodisiac and mood-lifting effects. Just make sure you choose a low-sugar, high-quality dark chocolate.

Brazil nuts

Brazil nuts are high in selenium, which plays a role in maintaining healthy testosterone levels. They also help your body’s serotonin production, similarly to dark chocolate.

High-quality protein

Also high in tryptophan, protein-rich foods such as eggs, wild-caught fish, pasture-raised poultry and grass-fed beef/lamb can help to increase serotonin and boost your mood (and libido).

Maca root

Maca root, often referred to as “maca,” is an adaptogenic herb. Popular in traditional medicine practices as a sexual stimulant, maca consumption results in both increased sexual desire and decreased sexual dysfunction. It may work in as little as two weeks to improve libido in healthy men — with the added bonus of a boost in exercise performance, which may definitely come in handy.

If you don’t live in an area where maca can be purchased in whole-food form, you can purchase it as a supplement at various online retailers.

Fenugreek

Available in herb and essential oil form, fenugreek helps to increase the desire for sex, particularly in males. Studies indicate treatment with fenugreek can significantly improve libido and sexual pleasure ratings as well as regulate poor testosterone levels. Fenugreek leaves smell somewhat bitter but are delicious once cooked.

Water

Making sure you’re not dehydrated is helpful when it comes to your libido since dehydration can cause a number of negative side effects that can easily dull sexual desire. If you want to avoid possible fatigue, headaches and vaginal dryness, then drink up.

2. Foods to Avoid for Healthy Libido

Processed foods

As ultra-processed foods have made up more and more of the Standard American Diet (SAD), obesity has been on the rise. Overall BMI of the American population has gone up at least 10–14 percent since 1971. Since obesity is so closely tied with low libido, nix as much of the processed foods as you can from your diet and replace them with whole, less processed options.

Factory-farmed meats

While a lot of large-scale scientific evidence doesn’t yet, hormones used to treat non-organic, factory-farmed meats might interfere with normal hormone production. Avoid the processed meats (a 2022 showed how it can causes health issues among men) and opt for organic whenever you can to support a healthy libido.

High-sodium foods

Foods that are very high in sodium, like canned foods and processed foods, can contribute to high blood pressure, which may decrease the flow of blood to the sex organs.

Conventional dairy

Like factory-farmed meats, conventional dairy is considered to be healthy by many organizations. However, milk, cheese and other dairy products from cow’s milk can have synthetic hormones known as phthalic acid esters (PAEs) that have a negative effect on estrogen and testosterone levels.

Sugar

Sugar, in general, negatively affects sex hormones. Studies have shown specific and concerning impacts on testosterone levels. In a 2013 study of male subjects, the consumption of glucose decreased blood levels of testosterone by an average of 25 percent, regardless of whether the men had diabetes, prediabetes or normal glucose tolerance. Testosterone levels also remained low hours after glucose consumption.

Caffeine

This is a bit tricky, but it’s best not to overindulge on caffeine if you’re experiencing libido issues. During athletic performance, a small amount of caffeine can moderately increase testosterone, which may also indicate positive effects on sexual performance and drive. However, this increase may not actually be that helpful, because caffeine also increases cortisol levels, which has the potential to induce stress that further lowers libido.

Coffee and teas can be great additions to a healthy life, but keep it under control and avoid caffeinated products at least six hours before bedtime.

Alcohol

Overdoing it on alcoholic beverages is known to decrease sexual desire, arousal and sensitivity. One 2023 study concluded that alcohol consumption was the only significant risk factor for sexual dysfunction. If you’re going to imbibe, opt for one glass (yes, just one) of polyphenol-rich red wine. The antioxidants in red wine can help widen blood vessels and increase blood flow to key arousal areas.

Microwaveable popcorn

It may be convenient, but it’s certainly not healthy. The chemicals found in the lining of microwave popcorn bags (as well as nonstick pots and pans) have been linked to a lower sex drive for men. According to a 2009 study, these types of popcorn bags contain perfluoroalkyl acids, such as PFOA or PFOS, known to significantly lower sperm counts.

3. Supplements for Low Libido in Men

Ginseng

Asian and American varieties of ginseng seems to positively impact nerve function and central nervous system activity to boost libido in men.

Tribulus terrestris

Used in Traditional Chinese Medicine as an aphrodisiac, tribulus. One study showed that taking Tribulus terrestris enhanced several measures of sexual function in women after just four weeks and led to improvements in desire, arousal, satisfaction, lubrication and pain.

Maca

One study out of Peru found that supplementing with maca for eight weeks increased sexual desire in men. Meanwhile, another study in 2001 noted that maca helped improve sperm quality and motility, two important factors when it comes to male infertility.

Velvet bean

The velvet bean or Mucuna pruriens plant helps to reduce stress, particularly in infertile men, and causes antioxidant activity to increase libido (and semen quality). One study revealed that treatment with velvet bean significantly improved testosterone, luteinizing hormone, dopamine, adrenaline and noradrenaline levels in infertile men. In addition, sperm count and sperm motility were “significantly recovered” in the infertile men after treatment.

Yohimbe

Commonly used as a remedy for sexual dysfunction, the bark of the yohimbe tree may encourage relaxation of smooth muscles (to help counteract erectile dysfunction) and an improvement in sexual performance. Research shows that yohimbe may be capable of increasing blood flow to the penis or vagina. It also increases nerve impulses that play a role in orgasm.

Ginkgo biloba

Men on antidepressants may benefit from ginkgo biloba supplementation throughout the four phases of sexual response: desire, excitement, orgasm and resolution. Ginkgo biloba has some impact on libido, as it helps blood flow more efficiently and relaxes smooth muscle tissue.

4. Supplements for Low Libido in Women

Red ginseng

A systematic review of randomized clinical trials found that in three different trials Korean red ginseng had the efficacy to boost sexual arousal in menopausal women, increase well-being and general health while decreasing depressive symptoms, and better improve menopause symptoms on the Kupperman index and Menopausal Rating Scale compared to the placebo group.

Maca root

Maca root may be able to improve sexual dysfunction and boost sex drive in women. One study looked at the effects of maca root on post-menopausal women with sexual dysfunction caused by the use of antidepressants. Compared to a placebo, maca root was able to significantly improve sexual function.

Iron

If you have iron deficiency anemia, then supplementing with iron might help your libido. Look for iron chelate, which is generally well-absorbed, and take it with a vitamin C source. Iron supplements can cause constipation — therefore, it’s important to confirm with your healthcare professional that your anemia is being caused by iron deficiency.

Ashwagandha

Using ashwagandha in supplement form may help women treat female sexual distress. A pilot study published in BioMed Research International set out to determine the efficacy and safety of 300 milligrams of ashwagandha root extract supplementation twice daily for eight weeks for improving sexual function in 50 healthy women.

Researchers found that the treatment group displayed significantly higher improvements, compared to placebo, in sexual function scores, specifically in areas of arousal, lubrication and orgasm.

Gingko biloba

The most significant result so far has been a potential for treating sexual dysfunction induced by psychotropic drugs used to treat depression — specifically SSRIs. The first open clinical trial, ginkgo biloba significantly improved sexual function (especially in women) for those unable to perform due to SSRI side effects.

Vitex

The oil from vitex (also referred to frequently as “chasteberry”) is another great option for reducing menopausal libido problems in women. Some of its other benefits include alleviation of PMS symptoms, increased fertility, clearing acne and promotion of lactation in breastfeeding moms.

The post Best Foods and Supplements to Boost Your Libido appeared first on Dr. Axe.

Cholestasis is a condition that’s characterized by the flow of bile from the liver slowing down or stopping, which can be caused by disorders of the liver, bile duct or pancreas. Up to 200,000 people in the United States are affected by this condition every year, and it can lead to serious health conditions if it’s not treated properly.

There are measures you can take to reduce your chances of developing cholestasis, and for people who are already suffering from this condition, there are natural remedies that you can depend on to help relieve the symptoms.

What Is Cholestasis?

Cholestasis is a condition in which the flow of bile is impaired at some point between the liver cells and the small intestine. Bile is the digestive fluid that’s produced by the liver. When bile flow is stopped, the pigment bilirubin, a waste product that’s formed when old or damaged red blood cells are broken down, escapes into the bloodstream and accumulates.

Normally, bilirubin binds with bile in the liver and moves through the bile ducts into the digestive tract, where it’s eliminated in stool, but for people with cholestasis, substances that are normally excreted into bile are retained.

There are several types of cholestasis, each with its own causes and characteristics. Here are some common types of cholestasis:

1. Intrahepatic Cholestasis: Intrahepatic cholestasis occurs within the liver and is often related to liver diseases, such as primary biliary cholangitis (formerly known as primary biliary cirrhosis), primary sclerosing cholangitis or certain drug-induced liver injuries. It can also occur during pregnancy, a condition known as intrahepatic cholestasis of pregnancy (ICP).
2. Extrahepatic Cholestasis: Extrahepatic cholestasis involves a blockage or obstruction in the bile ducts outside the liver. This can be caused by gallstones, tumors or strictures (narrowing) of the bile ducts. Extrahepatic cholestasis can lead to the backup of bile and can be painful.
3. Neonatal Cholestasis: Neonatal cholestasis is a type of cholestasis that affects newborns. It can be due to various causes, including biliary atresia (a congenital condition where the bile ducts are absent or blocked), infections or metabolic disorders. It is important to diagnose and treat neonatal cholestasis promptly to prevent complications.
4. Drug-Induced Cholestasis: Certain medications and drugs can cause cholestasis as a side effect. This type of cholestasis is reversible when the offending drug is discontinued. Common culprits include some antibiotics, anabolic steroids and certain herbal supplements.
5. Benign Recurrent Intrahepatic Cholestasis (BRIC): BRIC is a rare genetic disorder characterized by recurrent episodes of intrahepatic cholestasis. There are two subtypes: BRIC1 and BRIC2, which are caused by mutations in specific genes. Symptoms can vary in severity and may include jaundice, itching and abdominal pain.
6. Progressive Familial Intrahepatic Cholestasis (PFIC): PFIC is a group of rare genetic disorders that cause severe, progressive intrahepatic cholestasis in children. It can lead to liver damage and may require a liver transplant in severe cases. There are different subtypes of PFIC, each caused by mutations in specific genes.
7. Alcoholic Cholestasis: Prolonged heavy alcohol consumption can lead to liver damage, including cholestasis. This is referred to as alcoholic cholestasis and can contribute to alcoholic liver disease.

Signs and Symptoms

Symptoms of cholestasis include:

• excessive itching
• jaundice
• nausea
• fatigue
• dark urine
• light-colored stool
• abdominal pain

The most common symptom of cholestasis is pruritus, or itchiness, which is thought to be due to interactions of serum bile acids with opioidergic nerves.

According to a report published in Gastroenterology and Hepatology, some studies report pruritus in up to 70 percent of patients with cholestatic liver disease, although more recent studies have reported lower rates of 20 percent to 30 percent. Pruritus is most common in patients with primary biliary cirrhosis, primary sclerosing cholangitis (scars within the bile ducts) and intrahepatic cholestasis of pregnancy, but pruritus is also fairly common in patients with chronic viral hepatitis, especially hepatitis C virus infection.

Jaundice is a common symptom of obstructive cholestasis, but it isn’t common in metabolic cholestasis. A person with cholestasis may also experience pale stool, which is associated with obstructive cholestasis, dark urine, nausea or vomiting, an inability to digest certain foods, pain in the right upper part of the abdomen, and yellow skin or eyes.

Cholestasis can lead to the improper digestion of lipids and fat-soluble vitamin malabsorption. It also can lead to reproduction and spread of bacteria to the lymph nodes, which may lead to endotoxemia and result in shock.

Causes

There are two basic causes of cholestasis. With obstructive cholestasis, there is mechanical blockage in the bile duct that occurs from gallstones and malignant tumors. With metabolic types of cholestasis, there is a disturbance in bile formation that occurs because of genetic defects or is acquired as a side effect of many medications.

Some other potential causes include:

• pregnancy
• birth control pills
• cystic fibrosis (an inherited disease that disrupts the functions of epithelial cells)
• narrowing of the bile duct
• alcoholic liver disease
• lymphoma (a form of cancer that affects the immune system)
• primary biliary cirrhosis (a disease in which the bile ducts in the liver are slowly destroyed)
• viral hepatitis
• drugs
  • antibiotics (such as ampicillin and other penicillins)
  • flucloxacillin
  • erythromycin
  • anabolic steroids
  • nitrofurantoin
  • gold salts
  • statins
  • estrogen
  • cimetidine
  • chlorpromazine
  • prochlorperazine

Drugs continue to be a primary cause of cholestasis. Cholestatic injury is one of the most severe manifestations of drug-induced liver disease and accounts for close to half of all hepatic drug toxicity.

There is increasing evidence that drugs that are excreted by the liver into bile are prime candidates for producing cholestatic liver disease in susceptible patients, and prompt recognition and withdrawal of the offending drug are the primary goals in the management of drug-induced cholestasis.

Cholestasis of Pregnancy

Cholestasis of pregnancy can occur in late pregnancy, and it triggers intensely uncomfortable itching, usually on the hands and feet, but often on many other parts of the body. Cholestasis of pregnancy, also known as obstetric cholestasis, is a liver disease of pregnancy associated with raised serum bile acids and increased rates of adverse fetal outcomes.

The most common presenting symptom is pruritus — an unpleasant sensation that evokes the desire to itch. Pruritus typically becomes progressively more severe as the pregnancy advances and then resolves within 48 hours of delivery. Many women report that the itching worsens at night and may become so extreme that it causes insomnia.

According to research published in the World Journal of Gastroenterology, approximately 80 percent of affected women present symptoms of cholestasis after 30 weeks of pregnancy, but cholestasis of pregnancy has been reported as early as eight weeks.

Cholestasis of pregnancy creates serious risks for both the mother and infant. Elevated levels of serum bile acids increase the incidence of meconium passage into the amniotic fluid, which increases the risk of reduction of umbilical flow and sudden stillbirth.

Because mothers with cholestasis have a reduced ability to absorb fat-soluble vitamins — like vitamins A, D and K — properly, they’re at risk for developing a vitamin K deficiency, which can lead to intra-cranial hemorrhage in the infant and postpartum maternal bleeding for the mother. Spontaneous premature labor is also associated with cholestasis of pregnancy, and earlier presentations of cholestasis seem to carry an even greater risk of preterm labor.

According to a 2007 study published in the Orphanet Journal of Rare Diseases, ICP increases the risk of preterm delivery by 19 percent to 60 percent.

Conventional Treatment

Ursodeoxycholic acid (UCDA) is increasingly used for the treatment of cholestasis. UCDA is used to treat gallstones non-surgically and relieve itching in pregnancy for women who suffer from obstetric cholestasis. It’s a natural bile acid composition that improves liver function by replacing more toxic bile acids in the bloodstream.

UCDA works by modifying the bile acid pool, decreasing levels of endogenous, hydrophobic bile acids (bile that fails to mix with water), while increasing the proportion of nontoxic hydrophilic bile acids (bile acids that do mix and dissolve in water).

Management of Pruritus

According to Dr. Cynthia Levy, an associate professor at the University of Miami, the appropriate management of pruritus is very important because it can be distressing for patients and lead to a decrease in quality of life due to impaired sleep and depression.

Cholestyramine is recommended as the first-line therapy for management of pruritus. It works by increasing the removal of bile acids from the body.

Cholestyramine is associated with gastrointestinal side effects, including nausea, bloating and constipation, which often makes the drug difficult to tolerate.

Other commonly prescribed medications for pruritus include rifampicin, opiate antagonists (such as naloxone and naltrexone) and the serotonin reuptake inhibitor sertraline. Unfortunately, there have been few rigorous studies that confirm the efficacy of these treatments.

Natural Treatments

1. Guar Gum

Guar gum is a fiber from the seed of the guar plant. It’s commonly used as a laxative, for reducing cholesterol, and preventing diabetes and obesity. Guar gum works as a binding and stabilizing agent, which is why it may be useful in relieving symptoms of cholestasis.

A study published in the European Journal of Clinical Investigation investigated whether intestinal binding of bile by guar gum relieves cholestasis and pruritus in intrahepatic cholestasis of pregnancy. Forty-eight pregnant women with cholestasis and pruritus were given either guar gum or placebo until the time of delivery, and 20 healthy pregnant women were used as control subjects. Researchers found that the increase in serum bile acids and worsening of pruritus were prevented by guar gum in relation to placebo.

2. Activated Charcoal

Studies show that activated charcoal may be considered an alternative therapy in the treatment of intrahepatic cholestasis of pregnancy. Activated charcoal is a potent natural treatment that’s used to trap toxins and chemicals in the body, allowing them to be flushed out before they’re absorbed. The porous surface of activated charcoal has a negative electric charge that causes positive charged toxins and gas to bond with it.

A 1994 study found that after eight days of treatment, activated charcoal (at 30 grams, three times per day) was able to lower total bile acid concentrations in patients with ICP.

3. Milk Thistle

Milk thistle is a natural herb that’s commonly used to detoxify the body, especially the liver. It’s able to promote healthy digestive function by increasing bile production and decreasing inflammation.

Several studies indicate that milk thistle is effective in a variety of liver diseases, including cholestasis. It’s also safe to use during pregnancy and while breastfeeding.

4. Dandelion Root

Dandelion root and dandelion tea are safe natural remedies for cholestasis of pregnancy and have been proven to strengthen and benefit the liver. Dandelion root is used for gallstones, and it increases urine production and serves as a natural laxative.

Research shows that the vitamins and nutrients present in dandelions help cleanse the liver and keep it working properly. Dandelions aid the digestive system by maintaining the proper flow of bile, and they promote mineral absorption.

5. SAM-e

SAM-e, or S-adenosyl-L-methionine, is a molecule that’s formed naturally in the body and also made in the laboratory to help the body form, activate and break down chemicals in the body.

A study published in Drugs involving 639 patients with cholestasis due to acute or chronic liver disease found that SAM-e may act by promoting transsulfuration pathway reactions, which means that it helps metabolic pathways function properly and consequently improves the detoxifying capacity of the metabolic system. Researchers report that SAM-e appears to be the first safe and effective approach to the treatment of this syndrome, and it also protects against the adverse effects of small doses of estrogen in patients with a history of ICP.

6. Vitamin K

Vitamin K can be taken to improve blood clotting, unless your liver is severely damaged. It’s a suggested course of treatment for mothers with ICP because it reduces the absorption of fat-soluble vitamins that can lead to a vitamin K deficiency.

For women who are pregnant, a vitamin K deficiency can lead to serious complications for the mother and infant, including ICP.

7. Vitamin D and Calcium

Research shows that metabolic bone disease is common in patients with cholestatic liver disease. Researchers measured intestinal calcium absorption in relation to vitamin D status in 14 patients with chronic cholestatic liver disease, including 11 with primary biliary cirrhosis. They found that 57 percent of patients had a decreased calcium absorption compared to controls, and a significant correlation was observed between serum vitamin D levels and calcium absorption.

Treatment with oral vitamin D3 helped correct low vitamin D levels, which thereby improved calcium absorption.

8. Avoid Alcohol and Certain Drugs

People with cholestasis are advised to avoid or stop using any substance that’s toxic to the liver, including alcohol and certain drugs.

According to research conducted at the University of Sydney in Australia, agents known for many years to cause cholestasis include estrogens and anabolic steroids, chlorpromazine, erythromycin, and oxypenicillins. Contemporary drugs linked to cholestastic liver injury include ticlopidine, terfenadine, terbinafine, nimesulide, irbesartan, fluoroquinolones and cholesterol-lowering statins.

Offending drugs should be withdrawn immediately in order to treat drug-induced cholestasis.

While there is increasing evidence of a genetic predisposition to cholestatic drug reactions, there are currently no pretreatment tests to predict drug safety. Therefore, prevention of severe reactions relies on early detection of liver injury and prompt drug withdrawal.

Risks and Side Effects

Women with ICP should be sure to take herbal supplements only under the care of their health care providers in order to ensure that they’re safe during pregnancy.

People with chronic cholestasis can strongly impair uptake of dietary fat and fat-soluble vitamins, resulting in a variety of nutritional deficiencies. For this reason, it’s important that people with this disorder get a critical evaluation of nutrient deficiencies and adequate treatment strategies in order to improve their quality of life.

Final Thoughts

• Cholestasis in a condition in which the flow of bile is impaired at some point between the liver cells and the small intestine.
• There are two basic causes: With obstructive cholestasis, there is mechanical blockage in the bile duct, and with metabolic types of cholestasis, there is a disturbance in bile formation.
• The most common symptom is pruritus, or intense itchiness.
• There are herbs and supplements that can be used to relieve the symptoms of cholestasis, including milk thistle, guar gum, activated charcoal, SAM-e, vitamin K, vitamin D and calcium. It’s also important to avoid alcohol and medications that can trigger this condition.

The post 8 Natural Treatments for Cholestasis appeared first on Dr. Axe.

You may have heard about all the wonderful health claims of the infrared sauna: anti-aging abilities, detoxification, weight loss and even more. Are these reported infrared sauna benefits actually backed up and proven by science, and are there any infrared sauna dangers?

Like most heat treatments, there’s a lot of hot air out there … but that doesn’t mean an infrared sauna is bad for you. Quite the contrary, in fact, as research shows heart-healthy, pain-reducing, life-extending benefits of infrared saunas.

What Is an Infrared Sauna?

Historically, heat treatments have been used to help heal the body for thousands of years. “Hot air baths” and sweat lodges were used for relieving stress, increasing relaxation and detoxification among Native Americans, Eastern Europeans and in ancient Chinese medicine.

Many years ago, before the invention of focused light therapy, basic saunas were created by building a fire directly under an enclosed sitting area. The “sauna” was heated with hot rocks and other materials burning on a fire that carried heat and smoke up to the lodge.

About a century ago, advancements in sauna therapies were made when “light-near infrared lamp saunas” were first created by Dr. John Harvey Kellogg. Since this time, they have come a long way, and today they’re used by holistic practitioners and various healers around the world.

Infrared saunas are a type of sauna that uses heat and light to help relax and detoxify the body. Also called far-infrared saunas or near-infrared saunas, these emit infrared light waves that create heat in the body, causing you to sweat and release stored “toxins.”

While ongoing research is still being done to determine their long-term effects and potential benefits, as of now infrared sauna treatments seem to be safe, inexpensive and powerful. These small devices are proving to help many people suffering from pain feel better — and, very importantly, more relaxed!

Anti-aging effects, increased detoxification, pain reduction, joint and muscle support, and cardiovascular healing are currently where infrared saunas are gaining the most attention. They’re believed to have a parasympathetic healing effect, which means they help the body handle stress better — an attribute that could mean one day they’re used for handling all types of issues, from insomnia and depression to hormonal imbalances and autoimmune disorders.

The interesting thing about these types of saunas is that they differ from “regular saunas” because their light directly penetrates your skin but does not warm the air around you. The temperature in your body goes up quickly, yet the light has no effect on your surrounding environment — which is why you can use infrared saunas within your own home.

The results of an infrared sauna are produced at lower temperatures than a conventional sauna and might be tolerated better by people who can’t withstand the very high heats of other dry saunas or even steam rooms.

How It Works

People who stand behind infrared sauna therapy believe it naturally has an inflammation-lowering effect, acts similarly to antioxidant nutrients, activates the cells, helps with wound healing, boosts the metabolism and helps remove toxins from the body.

According to a 2012 report published by doctors at the Wellman Center for Photomedicine of Massachusetts General Hospital in Boston, technological advancements have resulted in infrared sauna devices that deliver far-infrared light wave radiation (FIR) directly to the human body without any bands needed. These are considered safe, effective and widely applicable for treating many inflammatory disorders.

The therapeutic effects of infrared saunas come down to the electromagnetic radiation spectrum: Infrared radiation (IR) band covers the wavelength range of 750 nanometers to 100 micrometers, frequency range of 400 terahertz to three terahertz and photon energy range of 12.4 milli-electron volts to 1.7 electron volts.

What exactly does this mean? In the simplest terms, this results in infrared saunas causing heat and natural, positive radiation effects in the human body once detected by the body’s thermoreceptors located in the skin.

FIR light waves are capable of altering cells, cell membranes, DNA/proteins and cell fluids, including and especially water molecules. At the cellular level, altered cell membranes and mitochondrial activity take place, which positively impact the metabolism. F

IR photons are absorbed by the bonds in the body’s molecules, and the way that water functions within our cells is altered. FIR also has a “meso-structure” effect, where proteins within bodily tissues change in a way that’s important for overall biological activity.

Infrared light treatment usually works within just 15–20 minutes and can be done within your home if you’re willing to purchase your own light-emitting sauna device. Infrared lamps are capable of causing dramatic changes in body chemistry in some instances, helping restore balance in some people who suffer from chronic problems related to pain, inflammation, low energy and poor circulation.

Infrared sauna treatments cause reactions in the body, including:

• increased sweating (some people even report heavy or”vigorous sweating”)
• increased heart rate
• the same type of clarity-of-mind feelings as moderate exercise
• relaxation responses triggered by the body’s parasympathetic nervous system

According to Dr. Lawrence Wilson, a licensed medical doctor and nutritional practitioner who has been effectively using infrared sauna therapy on his patients for over a decade, this type of treatment is one of the safest and most useful healing methods he’s come across when combined with other factors like a balanced diet.

When it comes to infrared saunas, there are two different kinds: far light-emitting and near light-emitting. Far-infrared saunas emit “far light waves” and use metallic, ceramic or black carbon elements for heating. Some sources claim that these saunas give off electromagnetic fields that might be harmful and instead prefer near-infrared emitting saunas.

Near-light saunas use incandescent reddish “heat lamps” for heating, which are inexpensive and can be found at most hardware stores. Near light gives off both warming and colorful light waves, which means they have a heating effect on the body and might also have effects on how “energy” moves throughout the body. Dr. Wilson, for example, has found that near light assists in digestion and helps his patients with elimination.

Unlike other types of saunas, infrared lamp saunas penetrate the skin and heat the body from the inside-out. They’re believed to reach deep inside the body and produce a heat that can be concentrated in a small area, which is why they don’t cause heat around the room.

Sauna Benefits

1. Can Aid Heart Function

A review by the Department of Family Practice at the University of British Columbia in Vancouver found evidence supporting the use of infrared sauna treatments for normalizing blood pressure and cholesterol levels, treating congestive heart failure, and helping with chronic pain. That means an infrared sauna is a good way to help prevent high blood pressure and improve heart health.

Another study published in the Journal of the Japanese Circulation Society backs up that research. The study found that infrared sauna treatment can help patients who have heart arrhythmias and suffer from chronic heart failure. Repeated treatments with a 60 degrees Celsius sauna improved functioning of the heart and lowered incidence of ventricular arrhythmias.

Patients were randomized into sauna-treated or non-treated groups, with the sauna group undergoing a two-week program of a daily 60 degrees C far-infrared-ray dry sauna treatment for 15 minutes at a time, followed by 30 minutes of bed rest. Heart rate variability normalized in the sauna group (including having plasma brain natriuretic peptide concentrations decrease) compared with the non-treated group.

2. Helps Lower Chronic Pain, Including Pain from Arthritis

Researchers from Saxion University of Applied Science in the Netherlands found that infrared sauna treatments can help reverse chronic pain with little to no side effects. They studied the effects of infrared saunas in patients with rheumatoid arthritis and ankylosing spondylitis over a four-week period, with a series of eight IR treatments.

Sauna therapy was well-tolerated with no adverse effects, and they found that a significant percentage of patients experienced decreased symptoms of pain and stiffness. Fatigue also decreased in both groups of patients compared to before beginning treatment, leading the researchers to conclude that infrared treatment has statistically significant short-term beneficial effects in patients experiencing pain without causing any worsening disease symptoms or unwanted side effects.

A 2022 systematic review also noted that IR seems to help decrease pain in people who use it.

3. Can Help Manage Side Effects of Diabetes

A 2010 study published in the Journal of Complimentary and Alternative Medicine found that far-infrared sauna use is associated with improved quality of life in people with type II diabetes, even when compared to other lifestyle interventions. People with diabetes often suffer from complications such as pain, chronic fatigue syndrome, depression, congestive heart failure and other heart problems, but sauna treatment seems to improve pain threshold and contribute to overall well-being — naturally helping with diabetes symptoms.

Patients were tested at the Fraser Lake Community Health Center in Canada, undergoing 20-minute treatments three times weekly over a period of three months. Patients completed a 36-item short-form health survey before and after the treatment period. The results found that a significant percentage experienced improved physical health, general health and social functioning following treatments, as well as lower stress and fatigue levels.

4. May Improve Quality of Life and Overall Well-Being

For many years, patients suffering from chronic pains have used thermal heating treatments to find relief. Studies have found that regular and repeated thermal therapies are promising methods for lowering chronic pain that can interfere with quality of life without the need for medications.

Researchers from Nishikyushu University in Japan found that infrared sauna heat therapy might work even better to lift someone’s mood and well-being when coupled with other holistic treatments, such as cognitive behavioral therapy and exercise rehabilitation.

Their 2005 study split 46 patients with chronic pain into two groups, one receiving multidisciplinary treatments without infrared heat therapy and the other receiving all forms of treatment (cognitive behavioral therapy, rehabilitation and exercise therapy, and repeated thermal therapy using far-infrared ray dry saunas). Therapy treatments were performed once a day for four weeks, and results were tracked immediately after treatment and then again two years after discharge.

According to the patients’ test scores, self-ratings for pain, depression and anger significantly decreased after treatment in both groups. However, pain and anger were significantly lower in the group also receiving infrared sauna therapy. Two years after treatment, 77 percent of the patients in the infrared sauna group felt well enough to return to work, compared to just 50 percent in the control group.

Who Can Benefit

Researchers have been studying the effects of saunas for decades when it comes to pain management and relaxation. Infrared saunas are relatively new compared to conventional saunas but have picked up attention recently for helping naturally treat multiple health problems with little to no side effects.

Some studies have shown benefits of infrared sauna therapy for people with:

• cardiovascular disease
• diabetes
• high blood pressure
• congestive heart failure
• rheumatoid arthritis
• chronic fatigue
• poor digestion
• depression and anger
• chronic muscle and joint pains

One of the biggest benefits of infrared saunas is that they’re comfortable and simple to use, even for people who struggle with pain or who have sensitive skin and stomachs when it comes to heat, all with no need for medications or doctor visits.

Potential Side Effects

A lot of sweating should be expected, although it’s not painful, and many people find it relaxing. Some find that afterward they feel a bit lightheaded and like they just came off a day at the beach!

Drinking water and getting plenty of rest are recommended. Most people don’t feel any different otherwise, although in some people with high levels of pain, they report they feel an improvement almost immediately.

No serious adverse effects have been reported with infrared saunas, and this type of treatment seems to be safe for the majority of people, even those who can’t normally tolerate other types of saunas or heat treatments.

FIR wavelengths are luckily too long to be perceived by the eyes, so they don’t damage sensitive eye tissues like other light therapies can. FIR light is also considered “gentle radiant heat,” so although it can penetrate up to 1.5 inches (almost four centimeters) beneath the skin, it isn’t painful and doesn’t cause a burning effect.

That being said, it’s still a good idea to talk to your doctor or health care practitioner about starting treatments with infrared saunas if you have sensitive skin, a history of heart problems or take medications. Infrared saunas are powerful devices and capable of changing your perspiration and heart rates, so it’s safest for some people to work with a knowledgeable practitioner while starting treatments to monitor their reactions and progress.

How to Use One

How does an infrared sauna treatment feel exactly, and what can you expect?

Many people choose to undergo treatments at a spa, although some purchase the device to keep in their own homes.

The machine looks similar to a tanning bed, with parts that look like fluorescent lights covered by cylindrical carbon shells. They release light waves that aren’t visible, and the experience happens at a much lower temperature than with a conventional sauna.

Usually, someone lays on an infrared heating pad, allowing for the light to reach all sides of the body. Treatment times vary but usually last for 15–30 minutes (although some experts recommend no more than 20). Also like a tanning bed, patients might be told to gradually turn up the heat a notch every few minutes to reach the highest amount.

Here are some things to keep in mind when using an infrared sauna:

1. Preparing for the Session:
   • Hydration: Drink water before your session to stay hydrated. It’s important to be well-hydrated before entering the sauna.
   • Clothing: You should wear comfortable clothing, such as a swimsuit or lightweight, moisture-wicking attire. Some people choose to go in the sauna nude, but it’s essential to follow the facility’s guidelines and etiquette.
2. Warm Up the Sauna:
   • Turn on the infrared sauna, and allow it to warm up. The specific instructions may vary depending on the sauna model, so follow the manufacturer’s guidelines.
3. Set the Temperature:
   • Infrared saunas typically have adjustable temperature settings. Start with a lower temperature (around 100–130°F or 37–54°C) if you’re new to infrared saunas, and gradually increase it to your comfort level.
4. Set the Timer:
   • Most infrared saunas have a timer function. Begin with a shorter session, such as 15–20 minutes, and increase the duration as you become more accustomed to the heat.
5. Enter the Sauna:
   • Once the sauna is at your desired temperature, step inside, and close the door. Sit or lie down on a towel or bench.
6. Relax and Enjoy:
   • Relax and let the infrared heat penetrate your body. You may want to bring a towel or small towel to wipe away sweat.
7. Hydration:
   • Bring a bottle of water with you to stay hydrated. Sip water as needed during your session.
8. Breathe Deeply:
   • Take deep breaths, and focus on relaxation. You can meditate, read or listen to soothing music if you like.
9. Exit Safely:
   • Once your session is complete or if you start to feel uncomfortable, exit the sauna. Allow your body to cool down gradually by sitting or lying down.
10. Cooling Down:
    • After exiting the sauna, take a cool shower or use a damp towel to wipe off sweat. This can help regulate your body temperature and refresh you.
11. Rest and Hydrate:
    • Give your body time to cool down and rest. Continue to hydrate by drinking water to replace fluids lost through sweating.

The post Infrared Sauna Benefits: Are the Claims Backed Up? appeared first on Dr. Axe.

Do you ever experience shooting lower back pains, pain in your hips and buttocks area or a tingling or numbness that extends down to your feet? If so, there’s a chance you have piriformis syndrome.

The good news is there are ways you can help prevent and manage symptoms to get the pain relief you need.

What Is Piriformis Syndrome?

Piriformis syndrome is a type of painful neuromuscular disorder that affects the hips, butt and thighs. It’s caused from spasms in the small piriformis muscle compressing against the sciatic nerve, a thick nerve that runs down the length of the legs.

Sciatica (a common disorder characterized by frequent sciatic nerve pain) and piriformis syndrome are closely related and cause many of the same symptoms, although most cases of sciatic nerve pain are not actually due to piriformis syndrome.

The piriformis muscle, a small muscle located near the hip joint behind the buttocks (the gluteus maximus), has many important functions when it comes to balance, joint stabilization and movement of the lower body. In fact, it’s involved in nearly every function of the hip/buttocks, which is why piriformis syndrome can be really disruptive and aggravating.

Responsible for helping the hip joint lift, rotate and move, the piriformis muscle connects the lower spine to the tops of the thighs and facilitates walking, lifting objects and many other everyday activities we depend on.

The sciatic nerve passes through the piriformis muscle, and the two have many similar roles — so it’s not uncommon for sciatic nerve pain and piriformis syndrome to be confused with one another. The sciatic nerve runs down the back of the leg all the way to the feet, and like the piriformis muscle, it can become overused, leaving you susceptible to numbness, muscle spasms and chronic pain in the surrounding areas.

Once diagnosed, piriformis syndrome is usually treated first with anti-inflammatory and antispasmatic medications. Then, a combination of physical therapy, yoga, stretching and taking time to properly recover from straining movements can all keep the pain away.

Read on for the ways you can manage this painful disorder naturally.

Causes

The underlying cause of piriformis syndrome is entrapment of the sciatic nerve by the piriformis muscle in the buttocks, which can develop on only one side of the body or on both. Many older adults with piriformis syndrome develop physical abnormalities in the muscles around the sciatic nerve, often caused by overuse or past injuries.

There are two types of piriformis syndrome: primary (caused by a anatomic change, such as a split muscle or nerve) and secondary (caused by any precipitating cause, including trauma). Research shows that secondary cases are much more common — among patients with piriformis syndrome, fewer than 15 percent of cases have primary causes.

It’s estimated that at least 6 percent, and as may as 36 percent, of those who have been diagnosed with back pain disorders actually have piriformis syndrome. People develop piriformis syndrome for different reasons — sometimes due to straining/overworking the muscles near the hips or butt during work or exercise, experiencing trauma or an injury to the lower body, or developing high amounts of bodywide inflammation that aggravates weak/strained muscles.

Risk factors for piriformis syndrome include:

• being over the age of 40; piriformis syndrome occurs most frequently in people 40–50 years old
• being a woman; researchers believe more woman are affected than man due to biomechanics associated with the wider quadriceps/hips of women’s bodies — some reports show that women are six times more likely to have piriformis syndrome than men
• a history of trauma to the hip, butt or thigh area
• having a history of sciatic nerve pain, bulging disc or other spinal problems
• performing repetitive, vigorous activities using the lower body (especially long-distance running, squatting and walking using improper form, without enough rest in between training)
• prolonged sitting — either at your desk at work or during a commute in the car, for example — which can lead to forward head posture and a sedentary lifestyle
• eating a highly inflammatory diet, which raises risk for deficiencies and electrolyte imbalance
• being overweight or obese, or even being very underweight, which can weaken muscles
• having an anatomical abnormality in the piriformis muscle (a less common cause)

Symptoms

Symptoms of piriformis syndrome range in terms of intensity. Sometimes ongoing muscle aches and pains are experienced nearly every day and make it hard to go about life normally. Other times this condition comes and goes and is pretty mild.

Many people experience progressive worsening of symptoms over several months as the piriformis muscle becomes more inflamed and irritated, especially if reoccurring movements that aren’t stopped are the underlying cause of the pain.

The most common symptoms of piriformis syndrome include:

• Pain near the hips and butt
• tingling or numbness in the lower body, including the feet
• shooting lower back pains that extend down the length of the leg through the sciatic nerve (this condition is called sciatica), which can disturb sleep and make it hard to move normally
• pain when standing or sitting for long periods of time
• trouble walking, lifting objects, bending over, climbing stairs or exercising
• sometimes backaches, neck pains and headaches
• abdominal pain and trouble going to the bathroom

Diagnosis

Piriformis syndrome is notoriously misdiagnosed and often hard for doctors to spot, commonly confused with sciatic nerve pain, herniated discs and other problems. It’s important to get a proper diagnoses so you can target the underlying issue and stop repetitive movements that might make the problem worse.

Doctors use a combination of a physical exam, taking a patient’s medical history and stretching/applying pressure to the piriformis muscle to test for pain in order to make a diagnosis of piriformis syndrome. As of now, there is no definitive test for piriformis syndrome (it’s not detectable using X-rays, for example), which means assessing the patient’s pain and symptoms is the best way to make a diagnosis and start treatment.

However, MRIs are also sometimes used to rule out other similar conditions, like compression of the sciatic nerve from a herniated or bulging disc in the back or an infection.

Many doctors position patients in certain ways to test for pain in the piriformis muscle. Having the patient lay down on his or her side, internally rotating the top leg and crossing the top foot over the bottom foot extends the alpha angle of the piriformis muscle, which should cause noticeable pain if the patient is in fact suffering from piriformis syndrome. FAIR (flexion, adduction and internal rotation testing) tests are is done using this method to test sciatic symptoms by stabilizing the hip, then internally rotating and adducting the hip while applying downward pressure to the knee.

Treatment

Effective treatment for piriformis syndrome depends on what’s causing the underlying muscular damage to begin with, so seeing a professional for a proper diagnoses and advice is the first step in resolving symptoms. After a diagnoses is made, many doctors recommend short-term steroid or anaesthetic injections for stopping muscle spasms and lowering inflammation and pain around the nerves near the piriformis muscle. Your doctor might also possibly prescribe other medications, like anti-inflammatory drugs or muscle relaxers.

Injections or medications can be helpful for resolving symptoms quickly and starting you on a path to recovery — however, they aren’t a long-term solution. Ongoing relief from piriformis syndrome usually requires making lifestyle changes, including changing your exercise routine, eating a healthy diet, adjusting your posture and form, and possibly seeing a physical therapist or chiropractor for chiropractic adjustments.

Here are ways to treat and manage symptoms:

1. Physical Therapy and Osteopathic Adjustments

Many doctors feel that physical therapy and osteopathic adjustments performed by a doctor are two of the best ways to resolve piriformis pain, since these can effectively address underlying problems, such as poor form/posture during exercise or sciatic nerve pain that contributes to inflammation and pain around the piriformis muscle.

A physical therapy protocol for treating piriformis syndrome can include stretching, strengthening and mobilizing the hip joints in various ways, using specific exercises that flex and loosen the appropriate areas. Your therapist might perform myofascial release using a foam roller along the hip thighs and buttocks to break up tissue adhesions and improve healing.

Hip joint mobilization; hamstring stretches; and strengthening the quadriceps, lower back and core are all important for preventing future symptoms from returning.

When visiting an osteopathic physician, osteopathic manipulative treatments can be performed to restore normal range of motion of the hip and decrease pain. Two common exercises are called counterstrain and facilitated positional release, which remove tension from the piriformis muscle.

The patient lies in a prone position with the affected side of the body at the edge of the examination table while the osteopathic physician carefully brings the patient’s affected leg over the side of the table, placing it into flexion at the hip and knee, with abduction and external rotation at the hip. This is held for anywhere between 1.5–5 minutes.

2. Yoga and Stretching

Certain stretches or yoga poses can help strengthen the core, lower back, hips and quads/buttocks while also loosening up and supporting the piriformis muscle. In particular, the strengthening of the adductor muscles of the hip has been shown to be beneficial for patients with piriformis syndrome.

You can practice targeted exercises or stretches at home on your own, but it’s a good idea to be taught by a professional first to make sure you don’t injure yourself even more.

Over the long term, lengthening the legs and spine through yoga or other exercises can also help develop good posture, which reduces stiffness, inflammation and pain along the sciatic nerve. Studies have found that yoga is safe and effective for people with piriformis syndrome and sciatic nerve pain.

Some of the most important movements for preventing sciatic pain target the hips, hamstrings, glutes and lower back, while building strength in the core and legs and relaxing stiff areas.

The following piriformis exercises can be helpful to do several times per week or more:

• Laying down supine piriformis stretch with a crossover (moving left knee toward right shoulder).
• Laying down supine piriformis stretch without a crossover (moving heel toward right shoulder).
• Laying down supine piriformis stretch assisted by opposite leg (moving right knee toward right shoulder).
• Hold each position above for 30–60 seconds, and start with three sets of five to 10 repetitions of each stretch two or three times per day.
• After you’ve built up tolerance and pain reduces, you can start to add more weight to hips. At this point you can strengthen legs and hips by performing glute bridges and clamshell leg lifts or weight-bearing exercises, such as standing mini-squats, “monster walk” side steps, “sit-to-stand” exercises and single-leg mini-squats.
• After several weeks to months, you can incorporate more challenging exercises, such as lunges, deep squats, and plyometric-style hops and landings.

3. Rest and Recover the Right Way

Taking a break from repetitive movements or exercises can give the piriformis muscle time to heal, which is important for proper muscle recovery. Try beginning by reducing the types of aggravating exercises/movements you do daily, especially those that put pressure on the hips.

Movements and postures that tend to make pain worse include driving or sitting at a desk for a long period, long-distance running, walking/running up hills, squatting, playing tennis, shortening the spine by bringing the knees toward the chests, or climbing stairs.

Most treatment plans call for more movement in general to improve strength and mobility (meaning less sitting for prolonged periods) along with targeted exercises to loosen up inflamed areas. Make sure to always stretch and warm up properly when exercising to avoid injuries.

You can practice certain stretches and exercises at home without the need for a doctor visit once you have the hang of them. You can also try to alternate periods of sitting/lying down with short walks during the day to stay active, but allow for more rest between exercises if needed.

4. An Anti-Inflammatory Diet and Supplements

Certain lifestyle, personal and occupational risk factors make it more likely that someone will suffer from muscle and nerve pains. These include older age, high levels of mental stress that tenses muscles, being overweight or obese, sitting for long periods, cigarette smoking, and eating a low-nutrient diet. All of these can increase inflammation, which makes it harder to heal from injuries and increases pain, swelling and complications.

Eating a nutrient-dense, low-processed diet and taking supplements might be able to help you heal faster, maintain a healthy weight over time, and recover better from exercise or training. Try lowering your intake of things like sugar, processed meats, chemically sprayed crops, refined grain products, alcohol and packaged snacks.

Include more high-potassium foods and sources of magnesium, including leaf green veggies, sweet potatoes and avocados, to lower muscle spasms and pain. Healthy fats, such as extra virgin olive oil and coconut oil, are also important, along with “clean and lean proteins” (cage-free eggs, grass-fed meat, wild-caught fish) and fermented foods and other probiotic foods.

Other important factors for reducing bodywide inflammation include avoiding smoking/recreational drugs, lowering stress and sleeping well. Additionally supplements that can help include omega-3 supplements, magnesium, turmeric and CoQ10.

5. Managing Pain

Certain studies have found that many patients benefit from using cold and heating packs to lower pain naturally, which relax muscles almost immediately and can prevent more inflammation. These seem to work especially well if performed before physical therapy or stretching sessions at home because they can lower muscle discomfort associated with direct treatment applied to an irritated or tense piriformis muscle.

If you injured yourself due to trauma, avoid heat right away. However, after a few days try using inexpensive heating pads set on a low or medium setting, placed on the hips while laying down for about 15 to 20 minutes every day.

Another similar approach that works well is taking warm bathes, especially if you add a muscle-soothing essential oil like peppermint oil, which naturally relaxes muscle spams. Heat loosens up tight muscles and helps increase circulation, but as an alternative to heat, applying an ice pack for 10 to 15 minutes every two to three hours does the trick too.

Acupuncture and professional massages might also be able to help you manage pain. Acupuncture, which uses tiny needles to target specific pathways in the body, has been approved by the U.S. Food and Drug Administration as a treatment for chronic pain and is supported by various studies in relation to reducing chronic muscle pains (including sciatica and piriformis syndrome).

Similarly, massage therapy is another nonsurgical, holistic approach to managing muscular pains, since it helps improve blood flow, breaks up tissue adhesions and even releases endorphins, which act like natural pain relievers.

Conclusion

• Piriformis syndrome is a type of painful neuromuscular disorder that affects the hips, butt and thighs. It’s caused from spasms in the small piriformis muscle compressing against the sciatic nerve, a thick nerve that runs down the length of the legs. Sciatica (a common disorder characterized by frequent sciatic nerve pain) and piriformis syndrome are closely related and cause many of the same symptoms, although most cases of sciatic nerve pain are not actually due to piriformis syndrome.
• The most common symptoms of piriformis syndrome include pain near the hips and butt; tingling or numbness in the lower body; shooting lower-back pains that extend down the length of the leg through the sciatic nerve; pain when standing or sitting for long periods of time; trouble walking, lifting objects, bending over, climbing stairs or exercising; backaches, neck pains and headaches; and abdominal pain and trouble going to the bathroom.
• People develop piriformis syndrome for different reasons — sometimes due to straining/overworking the muscles near the hips or butt during work or exercise, experiencing trauma or an injury to the lower body, or developing high amounts of bodywide inflammation that aggravates weak/strained muscles.
• Ongoing relief from piriformis syndrome usually requires making lifestyle changes, including changing your exercise routine, eating a healthy diet, adjusting your posture and form, and possibly seeing a physical therapist or chiropractor for adjustments.

The post Piriformis Syndrome: How to Manage This Lower-Body Pain Disorder appeared first on Dr. Axe.

Getting ready to fly far away from home and dreading the inevitable jet lag? Did you know that fluctuations in our environment, such as light and temperature, can dictate our internal clocks and alter our ability to function properly?

That’s why jet lag symptoms arise when we travel to another time zone. Coordinated daily rhythms are evident in most aspects of our physiology, and they’re driven by internal timing systems that are known as circadian rhythms.

Several studies demonstrate that jet lag causes sleep disturbances because humans are very sensitive to changes in their temporal setting. The most common jet lag symptoms, including sleepiness, decreased efficiency and premature awakening, can be reduced by taking actions to help the body adapt to its new environment.

What Is Jet Lag?

Jet lag is also known as circadian desynchrony. Desynchrony is a condition in which the environmental cues and patterns conflict with an individual’s existing pattern. And that’s exactly what’s going on when we experience jet lag — there’s a mismatch with the body’s natural circadian rhythm and the external environment as a result of travel across time zones.

In order to fully understand what happens to the body when experiencing jet lag, you must first understand the role of the internal circadian clock. The central circadian clock is located in the suprachiasmatic nucleus of the hypothalamus. This is where light signals from the retina are received. The suprachiasmatic nucleus is responsible for adapting the circadian rhythm according to the light-dark cycles of the environment and generating neuronal and hormonal activities that regulate various body functions in a 24-hour cycle.

The suprachiasmatic nucleus initiates the actions of the pineal gland, which starts to make melatonin that’s released into the bloodstream. Within the pineal gland, serotonin, a neurotransmitter that’s derived from the amino acid tryptophan, is processed to yield melatonin. When melatonin levels increase, we begin to feel more sleepy, and when our circadian rhythms are running normally, melatonin levels remain elevated while we sleep for approximately 12 hours. Then melatonin levels drop again in the morning, remaining that way throughout the day.

Daily rhythms are evident in most aspects of our physiology, and they’re driven by our internal timing systems, or circadian clocks. Our environment provides rhythmic cues, called zeitgebers, that synchronize the internal body clock to the Earth’s 24-hour light-dark cycle. Although light is the strongest environmental cue received by the body, other cues include temperature, meal timing, social interaction, exercise and even the effects of medication.

This explains why blind people typically have “free-running” sleep/wake cycles, which can be extremely burdensome if a synchronizing treatment is not applied. Because they have no perception of light, their endocrine, metabolic, behavioral and sleep patterns are inconsistent.

Symptoms

The jet lag syndrome emerged with the rise of long-distance air travel. Travel fatigue is different than jet lag, but both conditions have similar symptoms. Because long flights are often tiring and uncomfortable, and the dry cabin air contributes to dehydration, it may require some rest for your body to bounce back.

Travel fatigue can be an issue whether or not you travel across time zones. Jet lag, on the other hand, happens because your body is no longer synchronized to the environment’s rhythms.

Symptoms of jet lag may include:

• disturbed sleep
• daytime fatigue
• loss of concentration
• decreased ability to perform mental and physical tasks
• reduced alertness
• increased irritability
• headaches
• difficulty initiating and maintaining sleep at night

Jet lag symptoms affect all age groups, but they may have more pronounced effects on the elderly, whose recovery takes longer than that of young adults. A 1999 study conducted at Harvard Medical School found that people over 60 years old have less regular circadian rhythms, lower body temperatures and melatonin rhythms, and greater difficulty coping with jet lag, especially when traveling eastward.

The direction of travel affects the severity of jet lag symptoms. Travel across time zones, especially eastward, disrupts daytime rhythms. When we travel eastward, the length of day is shortened, and the circadian system must also shorten to re-establish a normal cycle. This makes jet lag and sleep disturbances worse after eastward flights than after westward flights.

Research published in Neuroscience Letters indicates that your chronotype (how you perform at different times of day) may also influence how you’re affected by jet lag. Data suggests that morning-type people who prefer to wake up early have less difficulty flying eastward, while evening-type people who prefer to wake up late have less difficulty flying westward.

Sleep disturbances usually last a few days, but they can persist for as long as one week if the change in time zones is greater than eight hours. Research shows that the rate of adjustment to the new time zone is typically equal to one day for each time zone crossed.

The goal of treatment is to speed up your body’s ability to shift the phase of your body clock from the time zone you just left to the new zone. Measures that don’t include medications are best because they allow for the environmental cues to push the circadian phase toward the rhythm of light and dark at the new destination.

Although jet lag symptoms usually last only a few days, research shows that jet lag carries potential to lead to long-term consequences. A 2006 study published in Current Biology found that chronic jet lag increased mortality in aged mice. After 56 days of six-hour adjustments of the light cycle, only 47 percent of the mice survived.

Other symptoms of ongoing jet lag may include cognitive deficits, gastrointestinal disturbances, infertility and heart disease.

Conventional Treatment

Although these conventional treatments for jet lag will help you to fall asleep in your new environment, most of them (except melatonin) only treat the symptoms of jet lag by providing sleep instead of helping to shift your circadian phase.

1. Melatonin

Melatonin is a pineal hormone that helps shift the body’s circadian rhythm. Sleep is initiated during a rise in the concentration of melatonin in the body and during a decline in body temperature. An increase in melatonin alerts the body that nighttime is starting, and a decline in melatonin alerts the body that night is ending.

A scientific review published in the Cochrane Database of Systematic Reviews found that oral melatonin is remarkably effective in preventing or reducing jet lag, and it appears to be safe when taken occasionally for a short period of time. Melatonin supplements can be found in a number of forms: capsule, tablet, liquid, lozenge and topical cream. The recommended melatonin dosage for jet lag is 0.5 to five milligrams by mouth one hour before bedtime.

Just be sure you’re not overdosing on melatonin. And make sure it doesn’t negatively interact with other medications you may be taking.

2. Nonbenzodiazepine Hypnotic Agents

Nonbenzodiazepine hypnotic agents are sedatives typically used for the treatment of acute and short-term insomnia. These are also known as the “Z drugs” because three commonly prescribed medications include zopiclone, zolpidem and zaleplon.

A side effect of these type of drugs includes daytime withdrawal-related anxiety, which can make getting adjusted to a new time zone even more difficult.

3. Diphenhydramine

Diphenhydramine is an antihistamine that’s commonly used to relieve allergies and symptoms of the common cold. It’s also used to for people who can’t sleep to help them relax.

A study published in the Journal of Clinical Pharmacology evaluated the effectiveness of diphenhydramine for pediatric sleep disorders and found that the drug was significantly better than a placebo in reducing the time it took to fall asleep and the number of awakenings per night, but sleep duration was only marginally increased. Some side effects of diphenhydramine include drowsiness, dizziness, constipation and upset stomach.

4. Armodafinil

Armodafinil is used to prevent excessive sleepiness. It’s commonly prescribed to people with sleep conditions like narcolepsy or shift work sleep disorder.

Although it may decrease your sleepiness temporarily, it does not help your body to readjust its circadian clock. Some side effects of armodafinil include headache, anxiety and insomnia.

Natural Remedies

1. Adjust Sleep Schedule Beforehand

Adjusting your sleep schedule according to the new location during the days preceding the trip may minimize the effects of jet lag. This is called “sleep scheduling,” and it can be especially helpful for people who are traveling for more than one week.

If you are traveling eastward, begin your evening routine earlier than you would normally. Minimize your exposure to light earlier in the evening in order to initiate the readjustment process. If you’re traveling westward, do the opposite. Increase light exposure in the evening, and push back your bedtime in the days leading up to your trip.

It might difficult to go to bed artificially early, so look into some natural sleep aids or even sleep meditation in order to assist.

2. Drink Caffeine in the Morning

Caffeine increases daytime alertness in jet lag and may accelerate adaption to new time zones when consumed in the morning. There are many benefits of drinking coffee, including its ability to support cognitive function and aid physical activity, which can help relieve jet lag symptoms.

On the other hand, consuming caffeine too close to bedtime can make it more difficult to adapt to your new time zone. So it’s best to avoid in the afternoon while you transition to a new time zone.

3. Avoid Alcohol and Caffeine Consumption Before Bed

Both alcohol and caffeine can adversely affect quality of sleep when they’re consumed a few hours before bedtime. Alcohol should be avoided altogether when you’re treating jet lag, and caffeine should only be consumed in order to enhance daytime alertness.

Studies show that when caffeine is consumed too close to bedtime, it may result in difficulty falling or maintaining sleep. This can lead to exposure to light during the night, which further shifts the internal clock out of phase with the new light-dark cycle.

4. Light Therapy

Because sunlight has a major influence on the circadian clock, people use light therapy — such as red light therapy — or artificial bright light, to counteract jet lag. While traveling to another time zone, spending time in the natural sunlight is the best way to help your body adjust to a new daylight schedule.

After a westward flight, try to stay awake while it’s daylight and sleep when it gets dark. After an eastward flight, be awake but avoid bright light in the morning and be outdoors as much as possible in the afternoon. This helps shift your body’s internal clock to the new environment.

When natural sunlight is not available, using a lamp, light box or light visor is also beneficial. On the other hand, minimizing light exposure (especially blue light) when it’s time to sleep by drawing curtains, wearing sunglasses when outside, wearing an eye mask while in bed or using only low room lighting in the bedroom can be helpful. And stay off those electronics the last couple of hours before bed!

5. Eat Small Meals or Snacks at Your Usual Mealtime

Eating modestly at your usual mealtimes and gradually adjusting meals to your new time schedule are effective ways to help your body recover from the flight and give yourself energy while you’re adjusting to the new time zone. This can also help to maintain or boost metabolism and synchronize rest and activity rhythms.

Clock genes actually cycle throughout the liver and the entire gastrointestinal tract. There is a normal circadian cycle in the gut that needs to be tightly regulated in order to maintain the sequential contraction of smooth muscle to push food and nutrients through the gut.

This may explain why people commonly complain about bowel movement irregularity when traveling. The gut may adjust slowly to your new environment, so gradually changing your meal times to match the time zone is most effective.

6. Exercise

Studies have found that higher levels of physical fitness allow people to adjust more quickly to changes in the sleep-wake cycle. A 1996 study conducted in Japan found that exercise decreased jet lag symptoms in airline crew members during and after flights between Tokyo and Los Angeles.

On the day following arrival at Los Angeles, five crew-members exercised for about five hours and five others remained in their rooms after the flight. The results showed that outdoor exercise has some effects in hastening the resynchronization to a new environment.

That’s right — you can add jet lag relief to the list of exercise benefits.

Precautions

The best way to treat jet lag symptoms is to make changes in your daily routine in order to allow your body to adjust to its new environment. Taking medications for jet lag will only help you to sleep when you aren’t necessarily tired, but they won’t help your body to establish a new circadian rhythm for the duration of your trip.

If you choose to take a melatonin supplement, understand that it’s considered a dietary supplement in the U.S., so suppliers don’t have to present any evidence of its degree of purity. Purchase melatonin from a reputable company that you trust and may have used in the past.

Final Thoughts

• Jet lag is when there is a mismatch with the body’s natural circadian rhythm and the external environment as a result of travel across time zones.
• Common jet lag symptoms include disturbed sleep, daytime fatigue, headaches, irritability, and inability to concentrate or perform physical activity.
• Melatonin is a pineal hormone that helps shift the body’s circadian rhythm. Several studies have found that melatonin can significantly reduce jet lag symptoms.
• To relieve jet lag symptoms naturally, the most important thing to do is help your body’s internal clock adjust to its new environment. You can do this with light therapy, gradually adjusting your mealtimes, exercising during the day and drinking caffeine in the morning, and avoiding alcohol or caffeine in the evening, right before bedtime.

The post How to Get Over Jet Lag Symptoms appeared first on Dr. Axe.

Roughly 5 percent of the U.S. population over the age of 12 has some form of hypothyroidism (an underactive thyroid), and some estimates suggest up to 40 percent of the population suffers from at least some level of underactive thyroid.

Women — especially older women — are the most susceptible group for developing hypothyroidism. People who are elderly or who have other existing autoimmune diseases — like type 1 diabetes, rheumatoid arthritis and celiac disease, for example — are also at a higher risk.

Changes to your metabolism, heart function, digestion, energy, appetite, sleep or mood … even the growth of your hair, skin and nails … can all be caused by hypothyroidism.

However, a hypothyroidism diagnosis is not a death sentence! There are many ways to treat hypothyroidism naturally through a hypothyroidism diet plan and other natural remedies. Find out how to start your health transformation journey below.

What Is Hypothyroidism?

Hypothyroidism is a condition in which the thyroid gland is underactive and doesn’t properly make or release thyroid hormones. The thyroid gland normally releases many crucial hormones that travel through the bloodstream to reach receptors found throughout the whole body — so a disturbance in thyroid function can cause widespread, noticeable health problems.

The thyroid is a small gland located on the base of your neck, sometimes described as butterfly-shaped. Meanwhile, at the base of the brain sits the pituitary gland, which secretes the thyroid-stimulating hormone (TSH). TSH makes the thyroid produce and release thyroxine, the main thyroid hormone.

The difference between hyperthyroidism vs. hypothyroidism involves thyroid activity. While hypothyroidism mean an underactive thyroid, hyperthyroidism occurs when the thyroid gland becomes overactive.

Symptoms

The thyroid is considered a “master gland.” In addition to producing crucial hormones, it helps control the process of turning nutrients from food into usable energy on which the body runs. Because the thyroid plays such a major part in your metabolism, dysfunction can affect almost every part of the body, including your energy levels and ability to burn calories.

Key hormones produced by the thyroid also help the liver break down cholesterol that circulates through the bloodstream. The thyroid can also stimulate enzymes that are needed to control triglyceride fat levels. This is why changes in thyroid function cause lead to heart problems.

Other noticeable effects of hypothyroidism include moodiness and a sluggish metabolism. Essentially, when your thyroid is underactive, your metabolism slows down, which might mean you always feel tired or struggle to keep off weight.

Your mood is especially susceptible to changes in hormone levels, so some people with hypothyroidism deal with depression, anxiety, trouble getting good sleep and low immunity. The thyroid gland helps regulate chemical messengers called neurotransmitters, which control your emotions and nerve signaling. This is the reason an out-of-balance thyroid can mean drastic emotional changes at times.

Some of the most common warning signs of hypothyroidism include:

• Fatigue
• Depression and anxiety
• Weight gain
• Infertility
• Goiter (nodules at the base of the neck, sometimes accompanied by tightness in the throat, coughing or swelling)
• Feeling cold
• Constipation
• Muscle aches and tenderness
• Kidney problems
• Stiffness and swelling in the joints
• Hair loss
• Rough, cracked skin
• Trouble breathing
• Changes in the menstrual cycle
• More frequent cold or flu due to low immune function

To find out if you have hypothyroidism, your doctor will run blood tests to check for levels of the hormones known as T4 (thyroxine) and TSH. Hypothyroidism is diagnosed in your thyroid test when TSH is high.

Sometimes, TSH can be high, but the thyroid is still producing enough hormones. This condition is referred to as subclinical (or mild) hypothyroidism.

Mild hypothyroidism is usually the early stage. It can progress to hypothyroidism if a hypothyroidism diet isn’t adopted and lifestyle changes aren’t made.

When the condition isn’t corrected, more severe autoimmune reactions can occur — this can cause worsened problems like impaired brain function, infertility, unhealthy pregnancy, obesity, heart complications and joint pain.

Another symptom to be aware of is thyroid nodules, a buildup of cells within the thyroid, creating an abnormal lump. Most thyroid nodules aren’t dangerous, but some of them become cancerous over time. If your physician suspects you have thyroid nodules, he or she should have them evaluated to check for cancer cells.

For patients with thyroid cancers, a common conventional treatment method is known as radioiodine, or radioactive iodine. Because the thyroid absorbs most of your body’s iron content, this concentrated radiation is supposed to successfully kill most of the diseased thyroid cells without damaging cells throughout the rest of the body.

Complications of an Underactive Thyroid

In some cases, people with an extremely underactive thyroid may fall into what is known as a myxedema coma, characterized by declining mental status, hypothermia and the slowing of many internal organs. If you or someone you know has severe thyroid problems and begins to show major lethargy or stupor, seek emergency medical attention at once.

Myxedema comas are rare and occur most often in the elderly and women, especially in the winter months. Generally, it is the result of undiagnosed and/or untreated hypothyroidism and can be fatal if left untreated.

Hypothyroidism is very prevalent in kidney disease patients, it turns out. In a Current Opinion in Endocrinology, Diabetes and Obesity study, evidence suggested that hypothyroidism was a risk factor for chronic kidney disease (CKD), CKD progression and even higher death risk in kidney disease.

Conventional Treatment

Conventional treatment options for hypothyroidism are mostly pharmaceutical. Antithyroid drugs methimazole (Tapazole) or propylthiouracil (PTU) are commonly prescribed. These medications help block your thyroid’s ability to make hormones.

Radioactive iodine is also sometimes prescribed. An oral medication that is absorbed by your overactive thyroid cells, it damages these cells and reduces the size of your thyroid while thyroid hormone levels slowly decrease. This can functionally eliminate the thyroid and thus stop hypothyroidism.

If you receive this treatment, you will need to take thyroid hormone drugs in order to maintain normal hormone levels.

Beta blockers can also be used to stop the impact of thyroid hormones on the body and help control symptoms. Because they don’t alter hormone levels, they’re often paired with other options to treat hypothyroidism.

Removing your thyroid through surgery, or a thyroidectomy, is also an option. It would also mean thyroid supplements for the rest of your life to keep hormone levels normal.

The risks of side effects to these treatments is significant, so it’s critical to talk to your health care provider and keep a close eye on your symptoms. Meanwhile, following a hypothyroidism diet can also help to alleviate symptoms.

Potential Causes

1. Inflammatory disorders of the thyroid

The most common cause of hypothyroidism in developed nations is a condition called Hashimoto’s thyroiditis. This is an autoimmune endocrine disorder that occurs when the thyroid becomes inflamed. When someone has Hashimoto’s, her own body essentially begins to attack itself by producing antibodies that try to destroy the thyroid gland.

Why does this happen? The immune system mistakenly thinks that the thyroid cells are not a part of the body, so it tries to remove them before they can cause damage and illness.

The problem is that this causes widespread inflammation, which can result in many different problems. According to Dr. Datis Kharrazian, 90 percent of people with hypothyroidism have Hashimoto’s that inflames the thyroid gland over time, but this isn’t the only cause of hypothyroidism.

2. Poor diet (especially one lacking in iodine and selenium)

A diet low in nutrient-rich foods, especially in iodine and selenium (which are trace minerals crucial for thyroid function), increases the risk for hypothyroid disorders. The thyroid gland needs both selenium and iodine to produce adequate levels of thyroid hormones.

These nutrients also play other protective roles in the body. For example, severe selenium deficiency increases the incidence of thyroiditis because it stops activity of a very powerful antioxidant known as glutathione, which normally controls inflammation and fights oxidative stress.

Getting on track with a hypothyroidism diet ensures that you get the appropriate amounts of selenium and iodine in your diet.

3. Hormone imbalances

In some rare cases, because the pituitary gland makes a hormone called TSH — which controls the levels of hormones being pumped out of the thyroid — a problem with the pituitary gland can cause changes to thyroid function.

4. Gut inflammation (leaky gut syndrome)

An unhealthy gut environment can contribute to nutrient deficiencies and raise autoimmune activity in the body. Food sensitivities or allergies, including those to gluten and dairy, can trigger gut inflammation. Other causes of a damaged gut are high stress levels, toxin overload from diet and the environment and bacterial imbalances.

When leaky gut occurs, small particles that are normally trapped inside the gut start to leak out into the bloodstream through tiny openings in the gut lining, which creates an autoimmune cascade and a series of negative symptoms.

5. Genetics

Although it’s not very common, newborns are sometimes born with a dysfunction of the thyroid gland, a genetic condition called congenital hypothyroidism. Some evidence shows that people are more likely to develop hypothyroidism if they have a close family member with an autoimmune disease.

According to the National Institutes of Health, the likelihood of congenital hypothyroidism is very low, and only about 1 out of every 4,000 newborns is born with a thyroid disorder.

6. Pregnancy

During or following pregnancy, although it’s not exactly known why, some women begin to produce very high levels of thyroid hormones, followed by a very rapid decline. This condition is known as postpartum thyroiditis. The symptoms often disappear within 12–18 months but can also lead to permanent hypothyroidism.

7. Interactions of certain medications

Specific medications seem to lead frequently to the development of underactive thyroid. The most common of these include drugs to treat cancer, heart problems and certain psychiatric conditions.

8. High levels of emotional stress

Stress impacts hormones and is known to worsen inflammation. Stress can raise levels of cortisol and adrenaline, which disturbs neurotransmitter function and worsens symptoms of thyroid disease. These include low energy levels, poor mood, low concentration, disturbed appetite and weight gain, and the inability to get restful sleep.

9. Inactivity and lack of exercise

Exercise and a healthy diet are important for controlling chronic stress and managing hormone-related neurological function. Research shows that people who regularly exercise usually get better sleep, deal with stress better and more often maintain a healthier weight, all of which reduce some of the biggest risk factors and symptoms associated with hypothyroidism.

Hypothyroidism Diet Plan

1. Best foods

What foods are good for an underactive thyroid? Here are the top foods for a hypothyroidism diet to start the healing process:

• Wild-caught fish: It provides the omega-3 fatty acids EPA and DHA, essential for hormone balance and thyroid function.
• Coconut oil: This provides medium-chain fatty acids in the form of caprylic acid, lauric acid and capric acid, which support a healthy metabolism, increase energy and fight fatigue.
• Seaweed: Edible seaweeds like kombu and wakame are some of the best natural sources of iodine and help prevent deficiencies that disturb thyroid function.
• Probiotic-rich foods: These include kefir (a fermented dairy product), organic goat’s milk yogurt, kimchi, kombucha, natto, sauerkraut and other fermented veggies and have been shown to help with thyroid function.
• Sprouted seeds: Flax, hemp and chia seeds provide ALA, a type of omega-3 fat that’s critical for proper hormonal balance and thyroid function.
• Clean water: Water helps with hydration and digestive function while preventing fatigue and moodiness. For prevention of constipation, low energy and sugar cravings, drink at least eight ounces every two hours.
• High-fiber foods: People with hypothyroidism may have digestive difficulties, so aim for 30–40 grams of fiber daily. Not only does a high-fiber diet help with digestive health, but it also improves heart health, balances blood sugar levels and supports a healthy weight by making you feel fuller.
• Bone broth: Beef and chicken bone broth contain the amino acids L-proline and L-glycine, which can help repair the digestive lining and improve hypothyroidism.
• Fruits and vegetables: These are high in vitamins, minerals and antioxidants that are necessary for combating free radical damage and lowering inflammation, and they’ve been shown to help treat hypothyroidism. They are nutrient-dense and should make up a large portion of a healthy diet since they support digestive health, brain function, heart health, hormone balance and a healthy weight.

2. Worst foods

These are foods that should not appear in your hypothyroidism diet:

• Goitrogen foods: People with hypothyroidism may want to stay away from eating large amounts of raw Brassica vegetables like broccoli, cauliflower, cabbage, kale, soy and Brussels sprouts. These vegetables might impact thyroid function because they contain goitrogens, molecules which impair thyroid perioxidase.
• Tap water: Most tap water contains fluorine (an endocrine disruptor) and chlorine that inhibit iodine absorption.
• Gluten: Many people with thyroid issues are also sensitive to gluten or have celiac disease, an autoimmune disease that results in an allergy to gluten. Gluten is found in all wheat, rye and barley products. Carefully check ingredient labels to avoid hidden gluten that is lurking in many packaged foods.
• Conventional dairy: Like gluten, dairy can be especially problematic for the thyroid, triggering reactions that raise inflammatory responses. Avoid conventional cow’s milk dairy products that are not organic and have been pasteurized. Consumption of organic, raw goat’s milk or organic A2 cow’s milk is a better choice.
• Sugar: Sugar can disrupt the hormone balance necessary for metabolism. People with thyroid issues have a difficult time losing weight. Because the thyroid is a key gland for hormonal balance and metabolism, it’s best to avoid sugar as it can contribute to hormonal disturbances, fatigue, mood changes, worsened depression and weight gain.
• Refined flour products: Any food made with refined carbohydrates, like enriched wheat flour, for example, negatively impacts hormone levels and can contribute to weight gain.

3. Consider taking these supplements

Ashwagandha (500 milligrams daily)

Ashwagandha is an adaptogen herb that helps the body respond to stress, keeping hormone levels better in balance. Adaptogens helps lower cortisol and balance T4 levels. In fact, in clinical trials, supplementing with ashwagandha for eight weeks essentially worked as thyroxine treatment, helping hypothyroidism patients significantly increase thyroxine hormone levels and thus reduce the severity of the disorder.

Also, try other adaptogen herbs like rhodiola, licorice root, ginseng and holy basil, which have similar benefits.

Iodine (150–300 micrograms daily)

Studies show that even small amounts of supplementary iodine (250 micrograms) cause slight but significant changes in thyroid hormone function in predisposed individuals. A diet rich in whole foods that contain iodine — including fish, sea vegetables, eggs, raw dairy and seaweed — can help prevent deficiency.

Iodine supplements should not be taken with Hashimoto’s disease because getting too much iodine over the long term increases the risk of developing an overactive thyroid. While it’s nearly impossible to get too much from eating a variety of healthy foods alone, sometimes people taking supplements or eating very high amounts of dried algae and seaweed can exceed the recommended upper limit of 500 milligrams per day.

Selenium (200 micrograms daily)

The thyroid is the organ with the highest selenium content in the whole body. Selenium is necessary for the production of the T3 thyroid hormone and can reduce autoimmune affects. In patients with Hashimoto’s disease and in pregnant women with thyroid disturbances, selenium supplementation decreases anti-thyroid antibody levels and improves the structure of the thyroid gland.

Because it helps balance hormone levels, selenium can lower the risk for experiencing thyroid disorder during pregnancy (postpartum thyroiditis) and afterward. Other studies have shown that when selenium deficiency is resolved through supplementation, patients experience on average 40 percent reduction in thyroid antibodies compared to a 10 percent increase when given a placebo.

L-tyrosine (500 milligrams twice daily)

An amino acid used in the synthesis of thyroid hormones, thyroxin (T4) is naturally produced from the iodination of tyrosine, a nonessential amino acid obtained both from protein-containing dietary sources and through the body making some itself.

Supplementing with L-tyrosine has been shown to improve sleep deprivation and can help combat fatigue and a poor mood by improving alertness and neurotransmitter function. One reason L-tyrosine is beneficial in healing thyroid symptoms is because it plays a role in the production of melatonin, dopamine and/or norepinephrine, which are our natural “feel good” hormones.

Fish oil (1,000 milligrams daily)

Essential fatty acids found in fish oil are critical for brain and thyroid function. DHA and EPA omega-3s found in fish oil are associated with a lower risk for thyroid symptoms, including anxiety, depression, high cholesterol, inflammatory bowel disease, arthritis, diabetes, a weakened immune system and heightened autoimmune disease.

Omega-3 fish oil supplements can also help balance levels of omega-6s in the diet, which is important for ongoing health.

Vitamin B-Complex (one B-complex capsule daily)

Vitamin B12 and thiamine are important for neurologic function and hormonal balance. Research shows that supplementing with thiamine can help combat symptoms of autoimmune disease, including chronic fatigue. In one clinical study, when patients with Hashimoto’s were given 600 milligrams per day of thiamine, the majority experienced complete regression of fatigue within a few hours or days.

Vitamin B12 is another important nutrient for fighting fatigue because it benefits the central nervous system in many important ways: maintaining the health of nerve cells (including neurotransmitters), protecting the covering of nerves called the cell’s myelin sheath, and turning nutrients from food into usable energy for the brain and body.

Probiotic Supplement (50 billion CFU per serving)

Probiotics can help the gut and aid in nutrient absorption while reducing inflammation. Other benefits of a high-quality probiotic include helping to maintain a stronger immune system; increasing energy from production of vitamin B12; reducing bacterial or viral growth in the gut, such as candida; improving skin health; and helping with appetite control and weight loss.

Diagnosis

How is hyp0thyroidism diagnosed? Usually a physical exam along with a review of your medical history by a health professional can help determine if you have hypothyroidism.

The health professional will look for such symptoms as eye changes, overactive reflexes, a tremor in the fingers when extended and even warm, sweaty skin. Also, the thyroid gland will be observed while swallowing to determine if it’s enlarged, tender or even bumpy. Your pulse may also be rapid or irregular, another potential symptom.

Blood tests are also take that measure thyroxine and thyroid-stimulating hormone. An overactive thyroid typically reveals high levels of thyroxine and very low levels of thyroid-stimulating hormone.

If these blood tests show potential hypothyroidism, a radioiodine update test is usually recommended. It will help determine if your thyroid is overproducing thyroxine, or even thyroiditis. A thyroid scan and ultrasound may also be prescribed.

Final Thoughts

• Hypothyroidism is a condition in which the thyroid gland is underactive and doesn’t properly make or release thyroid hormones.
• There is no cure for a hypothyroidism diagnosis, but there may be ways to naturally increase thyroid hormone production through dietary means.
• When your thyroid is underactive, your metabolism will slow down, which might mean you always feel tired or struggle to keep off weight.
• The hypothyroidism diet eliminates foods that can cause inflammation and immune reactions and instead focuses on foods that help heal the GI tract, balance hormones and reduce inflammation.

The post Hypothyroidism (Underactive Thyroid) Symptoms, Causes & Best Diet appeared first on Dr. Axe.

Clean drinking water is difficult to come by. In places like California, water is sometimes scarce thanks to drought. In other countries, there’s a lack of infrastructure to provide potable water, and even in our own homes, tap water toxicity is a real concern, as toxins like lead and arsenic have been found ­­flowing through the tap.

It’s just one of the reasons that reverse osmosis water advocates believe that reverse osmosis is the way to ensure safe drinking water.

What Is Reverse Osmosis Water?

Though reverse osmosis sounds like a biology class you might’ve missed, in reality, it’s just a type of filtration process. In reverse osmosis, untreated water, like saltwater, flows through a semipermeable membrane and carbon filters.

The size of the membrane lets the water flow through the filter but leaves behind salt, chemicals, minerals and impurities. The result is “pure” water that’s free from bacteria and minerals.

Can you drink reverse osmosis water?

Water that’s been treated through reverse osmosis is drinkable! Some cities use reverse osmosis when there’s an abundance of saltwater but not enough freshwater.

You might have used even reverse osmosis in a water filter on a camping trip to ensure you had safe drinking water. You can also install a reverse osmosis system in your house or have a reverse osmosis filter at home.

Is Reverse Osmosis Good for You?

There are advantages to drinking water that’s gone through the reverse osmosis process. If you live in an area that’s plagued with water issues and concerns, this can be a good way for you to feel safe about the water that you’re drinking. If pesticide or herbicides are a concern in your community, filtering your water through a reverse osmosis system makes a lot of sense and has been shown in research to work.

Reverse osmosis water is also a terrific option when you are camping or visiting a place with suspect local water. It’s one of the most effective systems for removing trace minerals in your water.

There are, however, some disadvantages to reverse osmosis water, too. For starters, most reverse osmosis systems have no way to differentiate between “bad” ingredients and good ones — so while harmful contaminants are removed, so are the trace minerals that our bodies need to perform properly, like iron and manganese.

In an ideal world, this wouldn’t actually matter, because we’d be getting all the good stuff we need from the foods we eat. Unfortunately, that’s just not the case.

For instance, nearly 39 percent of girls and women aged 12–21 are iron deficient, which can lead to anemia. Meanwhile, a manganese deficiency can throw our entire body out of whack, as the mineral is critical in balancing hormones.

In addition, a 2016 cross-sectional study from Western India found that use of reverse osmosis drinking water “was associated with Vitamin B12 deficiency.”

If we’re already not getting enough vitamins and minerals from our diets and then we’re extracting them from our water supply as well, it can lead to a higher risk of vitamin and mineral deficiencies.

Additionally, cooking with demineralized water, like reverse osmosis water, actually reduces the amounts of vitamins and minerals found in whole foods. For example, when using demineralized water, like reverse osmosis water, you can lose up to 60 percent of magnesium or 70 percent of manganese in your food.

Water wants to bond to everything, and it will take the minerals where it can — like in your food.

In fact, the World Health Organization released a report about its concerns over reverse osmosis water and over the fact that much attention has been given on how the process removes contaminants, without the same thorough examination over what happens when folks are drinking this demineralized water.

In homes, reverse osmosis water systems can actually wind up wasting water. There’s not as much pressure in these as there are in huge, industrial-size systems, so more energy is needed.

Related: Raw Water Trend: Healthier Hydration or Unsafe to Drink?

Should I Install a Reverse Osmosis System?

Sadly, this isn’t an easy answer! This is very much a personal decision for yourself, your family and your needs.

If the water supply in your area is really subpar, and you feel that the reverse osmosis system is a better option than other filtration systems, it’s definitely better than ingesting ingredients like lead or arsenic.

However, if you’re merely curious about a reverse osmosis water system, definitely do your research. Check and see what minerals are removed during the process, as each system is different.

If you’re concerned about the environment, it’s a good idea to ask how much water waste is produced for each gallon of water that’s filtered.

Finally, price will likely be a factor in your decision, too. Filters range from simple countertop and under-the-sink contraptions to household-wide systems.

Final Thoughts

• Reverse osmosis is a way of filtering water.
• There’s no real way for reverse osmosis to filter out harmful ingredients and leave good ones in.
• Reverse osmosis can be a good option if you live somewhere with super contaminated water or as a short-term solution, like when you’re camping.
• Unfortunately, removing all of the vitamins and minerals from your water supply can impact your health by leading to mineral deficiencies.
• These systems can also waste a lot of water and energy.
• Ultimately, the right decision is the one that works best for your family. Good luck!

The post Is Reverse Osmosis Water Good for You? Or Does It Over-Filter? appeared first on Dr. Axe.

Heart disease continues to be the No. 1 cause of death in the United States, and it’s led health and nutrition researchers to investigate both the causes and methods to prevent and combat this chronic condition. One factor recently unearthed that appears to play a role in heart disease risk is sleep, according to a study published in Scientific Reports.

Considering we know sleep has a role in so many aspects of health, this isn’t all that surprising, and the results show the importance of getting an ideal amount of sleep per night in order to help protect heart health.

Study: Link Between Sleep and Heart Disease

In order to examine the effects sleep holds on potential heart issues, researchers form the University of South Florida (USF) took a look at self-reported sleep characteristics and heart disease history for 6,820 adults with a medium age of 53.4 years old.

The study authors “tested two sleep health composites, based on self-report only and both self-report and actigraphy, across multiple sleep dimensions. We used a weighted sum approach, where higher scores indicated more sleep health problems.”

What did the researchers find? They reported that “the risk of heart disease can increase by as much as 141 percent” when coupled with poor sleep, as noted in a USF press release.

That’s not all. They also found that:

• Sleep regularity, satisfaction, alertness during waking hours, timing of sleep, sleep efficiency and sleep duration all had effects on heart disease risk.
• Each additional sleep problem was associated with a 54% increase in heart disease risk.

“These findings show the importance of assessing ‘co-existing sleep health problems’ within an individual to capture the risk of heart disease. This is one of the first studies showing that, among well-functioning adults in midlife, having more sleep health problems may increase the risk of heart disease,” said lead author Soomi Lee, assistant professor of aging studies and director of the STEALTH lab at USF. “The higher estimated risk in those who provided both self-report and actigraphy sleep data suggests that measuring sleep health accurately and comprehensively is important to increase the prediction of heart disease.”

This makes it vital to address insomnia and sleep deprivation issues.

Tips for Better Sleep

The good news is there are several ways to promote better sleep, which in turn aids heart health. Here are some ways to get the rest you need:

• Try natural sleep aids, including sleep-promoting foods, calcium, magnesium, essential oils, passion flower, valerian root and St. John’s wort.
• Practice sleep hygiene tips, such as sticking to a bedtime schedule and routine, making your sleep environment comfortable, and more.
• Master the best sleep positions for proper slumber.
• Do a sleep meditation.
• Manage stress levels.
• Avoid blue light at night.
• Increase natural light exposure during the day.
• Exercise.

In addition, make sure to eat more heart-healthy foods, stop smoking, avoid inflammatory foods and move your body to protect your heart.

The post Study Reveals Link Between Sleep and Heart Disease appeared first on Dr. Axe.

Although it’s only a small part of the brain in terms of volume, the limbic system has some of the most basic, life-sustaining and meaningful roles of all brain structure. The word limbic comes from the latin word limbus, meaning “border.” That’s because the limbic system forms a curved border around the subcortical parts of the brain called the cerebral cortex and the diencephalon.

Ever wonder what part of the brain controls emotions? While the entire central nervous system helps control our emotions, as you’ll learn, activities in the limbic system and autonomic nervous system are especially influential over our emotional health. The entire limbic system — including subparts like the hippocampus, hypothalamus and amygdala — helps control numerous emotional, voluntary, endocrine and visceral responses to our environments that we all experience daily.

What Is the Limbic System?

Of all the areas of the brain, from an evolutionary perspective the limbic system is said to be one of the oldest and most primitive, having formed many hundreds of thousands of years ago. In fact, similar systems are also found in most other animals, even reptiles. In the past, the limbic system was sometimes even referred to as the “paleomammalian brain.”

Although the limbic system works with other areas of the brain in complex ways, and therefore has far more than just one role, the word that best describes what the limbic system controls would be “emotions.” Secondly, a part of the limbic system called the hippocampus helps us form and retain memories, which is very important for learning and development.

At all stages of our life, the limbic system and hippocampus also help govern emotional behaviors. While it’s an oversimplification to say that someone’s emotions are only determined by limbic functions, it’s clear that this system plays a huge part in helping us do things like remember past events that were both pleasant and traumatic, perceive threats from our surroundings, make choices based on our experiences, control movements based on past learning, form sensory preferences/likes/dislikes, and much more.

Limbic System Function

The limbic system sits atop the brain stem, which is believed to be one of the first parts of the brain to develop, react to stimuli and the most basic in terms of sustaining life. It’s located on both sides of the thalamus and underneath the cerebrum.

There’s not total consensus among neuroscientists about which structures of the brain are technically part of the limbic system, considering it’s very hard to to neatly classify cortical areas given how much neural overlap there is. That being said, most consider the limbic system to be made up of cortical regions (structures), including:

• Hippocampus: generally associated with memory and focus, but also helps with motor control (often learned through trial and error)
• Amygdala: tied to fear and anxious emotions
• Hypothalamus: primarily responsible for regulating hormones and maintaining “homeostasis” (more on this below)
• Septal Nuclei: tied to pleasure and learning through reward and/or reinforcement
• Cingulate Cortex: involved in many aspects of memory and emotion
• Parahippocampal Gyrus: also helps with memory
• Mammillary Bodies: connected to the amygdala and hippocampus
• Fornix: connects other parts of the brain, including hippocampus and mammillary bodies

The limbic system is one hard-working region of the brain, as you can tell. Some specific limbic system functions include:

• Controlling emotions like anger and fear
• Regulating eating, hunger and thirst
• Responding to pain and pleasure
• Controlling functioning of the autonomic nervous system, including things like pulse, blood pressure, breathing and arousal
• Sensing sexual satisfaction
• Controlling aggressive or violent behavior
• Responding to sensory information, especially sense of smell

The hippocampus is part of the entire limbic system, but it helps to understand how it contributes to memory to learning. Functions of the hippocampus include:

• Forming short-term and long-term memories through consolidating information
• Learning new skills from reward, punishment, reinforcement and failure
• Recognition of what’s familiar versus new
• Navigation or sense of direction
• Spacial memory
• Involved in olfaction (smelling) and tying together smells with specific memories

Limbic System Disorders

Because subparts of the limbic system ultimately regulate important aspects of our conscious and unconscious patterns — including our emotions, perceptions, relationships, behaviors and motor control — it’s easy to see why damage to this region can cause serious problems.

Disorders or behaviors that are related to limbic system dysfunction, or sometimes limbic system damage due to things like traumatic injuries or aging, include:

• Disinhibited behavior: This means someone doesn’t consider the risk of behaviors and ignores social conventions/rules.
• Increased anger and violence: This is commonly tied to amygdala damage.
• Hyperarousal: Amygdala damage, or damage to parts of the brain connected to the amygdala, can cause increased fear and anxiety. Anxiety disorders are sometimes treated with drugs that target areas of the amygdala to decrease fear-based emotions.
• Hypoarousal: This can cause low energy or lack of drive and motivation.
• Hyperorality/Kluver-Bucy Syndrome: This is characterized by amygdala damage that can lead to increased drive for pleasure, hypersexuality, disinhibited behavior and insertion of inappropriate objects in the mouth.
• Appetite dysregulation: Destructive behaviors tied to hyperorality or thalamus dysfunction can include overeating, binge eating or emotional eating.
• Trouble forming memories: Hippocampal damage can include short-term or long-term memory loss. Learning is often greatly impacted by hippocampal damage, since it depends on memory. Someone with the condition anterograde amnesia loses the ability to form and retain new memories. Interestingly, sometimes someone can hold on to older/long-term memories but lose the ability to form new short-term memories.
• Cognitive disorders, such as Alzheimer’s disease: Research shows that people with Alzheimer’s and memory loss usually have experienced damage to the hippocampus. This causes not only memory loss, but also disorientation and changes in moods. Some of the ways that the hippocampus can become damaged include free radical damage/oxidative stress, oxygen starvation (hypoxia), strokes or seizures/epilepsy.

Emotional and Psychological Link

As you’ve probably gathered, the limbic system plays a powerful role in creating different emotions and feelings. One important way that the limbic system impacts emotional health is through carrying sensory input from the environment to the hypothalamus and then from the hypothalamus to other parts of the body.

The hypothalamus acts like the “regulator” of hormone control, helps the body maintain homeostasis and send signals to the pituitary/thyroid/adrenal glands. It receives information from many body parts, including the heart, vagus nerve, gut/digestive system and skin.

Because of the hypothalamus’s functions, the limbic system is directly in control of your “stress response” and these key functions:

• Heart rate
• Blood pressure
• Breathing
• Memory
• Stress levels
• Hormone balance
• Moods

Interactions between the hypothalamus and the rest of the limbic system are responsible for controlling the autonomic nervous system — including the sympathetic nervous system (SNS) and parasympathetic nervous system (PNS). In other words, the SNS and PNS control our “fight or flight” response. Disorders like generalized anxiety, social anxiety, phobias, bipolar disorder, and even addictions and depression are tied to hyperarousal, high amounts of anxiety/fear and dysfunctions of the fight-flight-response.

Anxiety and high amounts of stress (including increased cortisol levels) also have an impact on inflammation levels, digestion and gut health, cardiovascular functions, your immune system, and the reproductive system — sometimes contributing to disorders like diabetes, insomnia, high blood pressure, higher susceptibility to infections and infertility.

Essential Oils and the Limbic System

The limbic system gathers information from the environment through sensory information. As you’ve experienced firsthand many times, your senses can alter your emotional state rapidly. For example, a pleasurable meal can make you feel comforted, and very loud noises can make you feel anxious.

Ever wonder why certain smells conjure up memories and even physical feelings so vividly? Our sense of smell is unique compared to our other senses (such as taste, sight and hearing) because it bypasses parts of the brain that other types of sensory information often cannot. Because of this, smells can often cause immediate and strong emotional reactions based on memories. Smells can bring us back to past events within milliseconds, making us feel a certain way based on past events, whether we realize why we’re suddenly feeling that way or not.

Essential oils, for example, can have dramatic effects on limbic function and how you feel. This is true because the strong fragrances they hold, which are found inside volatile molecules that can make their way into your bloodstream, travel directly through the blood/brain barrier very quickly.

• As you’ll recall, the hippocampus is involved in olfaction (smelling). How so exactly? Aromatic molecules contained within essential oils interact with sensors in your nasal cavity, lungs, pores and more. Research shows that the olfactory bulb projects information into the ventral part of the hippocampus, and the hippocampus sends axons to the main olfactory bulb, (including the anterior olfactory nucleus and the primary olfactory cortex). This is how memories and smells become tied together.
• Once engaged, sensors emit strong emotional signals based on smells starting from your limbic system (hippocampus) and spreading throughout the rest of your body to places like your heart and digestive tract.
• Because essential oils can impact memory, balance hormone levels and overall support healthy limbic system functions, much new scientific evidence shows that inhaling essential oils may be one of the fastest ways to create physiological or psychological benefits. These include decreasing anxiety, anger or even fatigue.

How to Keep the Limbic System Healthy

In order to maintain homeostasis and feel your best, the goal is to balance activities of the parasympathetic and sympathetic nervous systems. Too much activation of one causes high amounts of anxiety, but too much of the other causes low motivation and symptoms like fatigue.

Here are ways to help keep your limbic system functioning smoothly:

1. Use Soothing or Uplifting Essential Oils

When used in aromatherapy (inhaled), there is evidence that essential oils are absorbed into the bloodstream and then trigger the hippocampus. This is mostly due to the amount of blood vessels in the lungs that take up the oils and then circulate them throughout the body, including to the brain.

Using a diffuser can help you experience the benefits of essential oils, or you can directly inhale them from the bottle or a cotton swab. You can diffuse lavender to reduce stress, melaleuca to cleanse the air, wild orange to improve your overall mood, frankincense for spiritual enlightenment, and peppermint essential oil to improve focus and energy.

2. Practice Deep Breathing

Deep breathing exercises coupled with intentional relaxation of muscles engages the circuitry of the PNS and strengthens it for future use. Relaxing/deep breathing also quiets the fight-or-flight SNS, since relaxed muscles send feedback to the alarm centers in the brain that there are no threats present.

A simple way to practice deep breathing is to lay on your back and try taking slow, steady breaths from your diaphragm (near your belly, as opposed to from your chest). You can also try inhaling for four seconds, holding your breath for seven seconds and exhaling slowly for eight seconds, repeating this for five to 10 minutes.

3. Try Visualizations or Guided Imagery

Visual stimuli have important influences on emotional health, socialization and well-being. They can even be used to reduce anxiety disorders or symptoms of autism.

To practice, bring to mind in detail a place that makes you feel happy and relaxed (a vacation, being in nature or time spent with family, for example). Imagine or feel that the experience is entering deeply into your mind and body, keeping your muscles relaxed and absorbing positive emotions, sensations and thoughts of the experience.

4. Exercise

Exercise helps control stress, balance hormones (such as cortisol), raise immune function and lower inflammation. One of the ways it does this is by training your autonomic nervous system/fight-flight-response to return to normal more quickly following periods of stress/arousal.

5. Make a Habit of Being Mindful, Still and Silent

You can try things guided meditation or regular healing prayer to achieve this. These can help you cultivate gratitude, reduce stress, make you feel more connected to others, become more mindful/aware of good things in your life, and increase feelings of compassion, kindness and well-being.

Interesting Facts

The functions that different regions of the brain are responsible for have been debated since the time of Aristotle thousands of years ago. Neuroscience has come a long way since then, especially recently thanks to imaging studies like MRIs, and it’s now widely accepted that the prefrontal cortex, amygdala, anterior cingulate cortex, hippocampus and insula participate to control the majority of human emotional processes.

Today, teaching people who struggle with anxiety or depression to intentionally learn to calm their autonomic nervous systems is a major focus in psychology, therapy and neuroscience research.

In recent decades, scientists have come to understand that our brains are always adapting to our environments throughout our entire life spans. The brain’s capacity to learn — and change itself depending on its environment — is called neuroplasticity, which when used to our advantage helps us become happier in addition to more knowledgeable.

The limbic system is responsible for governing “avoidance” versus “approach” behaviors in most animals — in other words feelings of pleasure versus anxiety/pain. Approach and avoidance are exactly what help keep us alive and ensure survival. That’s why the limbic system is said to be so “primitive” and is found in all types of species.

Because of how quickly the limbic system works, your brain can register something as being dangerous (such as a car speeding by you) and trigger you to move out of the way/avoid it BEFORE you even consciously know what happened or have time to think it over.

When you come across something threatening, your hippocampus immediately compares the image to its stored list of dangers. The hippocampus then communicates to your amygdala by sending high-priority alerts (which is why the amygdala is often called your “alarm bell”) that fast-track actions of your fight-or-flight/hormonal systems.

The brain typically detects negative information faster than positive information in order to prioritize ensuring survival. This is often called our “negativity bias” and explains why it’s often easier to remember bad events more easily than positive ones. Because of this tendency, it can be easy for some people to become overly anxious or depressed if they don’t train themselves to focus on the good in their lives or practice calming activities and gratitude.

Final Thoughts

• The limbic system is a connection of many brain structures that help control emotions, in addition to memory, learning, motivation, and bodily functions like appetite and sex drive.
• Subparts of the limbic system include the hippocampus, amygdala and hypothalamus.
• One of the most notable areas that essential oils impact is your emotions tied to memories, thanks to activation of your limbic system/hippocampus. Essential oils that can help improve your mood, energy and focus include peppermint, lavender, orange and frankincense.
• To keep your limbic system healthy, use soothing or uplifting essential oils, practice deep breathing, try visualizations or guided imagery, exercise, and try things like guided meditation and healing prayer to make a habit of being mindful, still and silent.

The post Limbic System’s Link to Our Emotional and Psychological Health appeared first on Dr. Axe.

Stress. It’s an awful word and a worse feeling, isn’t it? It’s particularly awful when talking chronic stress.

The thing is, stress isn’t all bad. Without it, we wouldn’t be motivated to take steps to protect ourselves, plan for the future or perform.

A certain level of stress (especially “good” eustress) helps us adapt to our environments and pushes us to excel. The stress that is worrisome is chronic stress, which many in the world and particularly the U.S. suffer from far too often.

What does chronic stress do to your body? It can affect you negatively in multiple ways. For example, research confirms that elevated cortisol levels can increase susceptibility to some illnesses, sleep deprivation, and even brain shrinkage and memory problems in adults of middle age.

According to the Centers for Disease Control and Prevention, chronic stress can affect your quality of life and even dampen your immune system, which is why it’s important to incorporate natural stress relievers into your regular routine to help you cope.

What Is Chronic Stress?

Stress is defined as “a state of mental or emotional strain or tension resulting from adverse or very demanding circumstances.”

Your central nervous system, which is in charge of your “fight or flight” response, controls levels of “stress hormones” like cortisol and adrenaline that circulate through your body. Your hypothalamus communicates with your adrenal glands to release more stress hormones when you’re feeling threatened or overwhelmed.

While stress itself may not be a good thing, in reality each of us is only here because of the stress response. Our ancestors reacted to a threat by fighting or fleeing, literally or figuratively, and survived thanks to this fight or flight instinct.

Here’s how the body reacts to stress:

• During periods of acute stress, adrenaline and cortisol flood the body.
• Blood pressure, breathing and heart rate increase.
• Glucose is released into the bloodstream for ready energy.
• Digestion, growth, reproduction and immune system functions are suppressed or put on hold.
• Blood flow to the skin is decreased, and pain tolerance is increased.

Chronic stress vs. acute stress: What’s the difference?

It typically takes about 90 minutes for the metabolism to return to normal following an acutely stressful event. However, with chronic stress, most people tend to ignore or push down symptoms until they eventually “burn out,” which can take months.

When facing chronic stress, many of us don’t physically dispel stress hormones or take the time to resolve the real problems (if they are even capable of being resolved). If we aren’t able to soothe ourselves, to grieve or to take the time to question our priorities, stress can linger on and on for many months or even years.

What are examples of chronic stress? Chronic stress examples can include:

• Emotional distress due to grieving the death of a loved one
• A serious health diagnosis, especially one that limits daily functioning and requires a hospital stay/ongoing treatments
• Financial problems, including unemployment
• Work stress, including feeling overwhelmed with everyday responsibilities and stress tied to commuting
• Emotional stress plus fatigue when taking care of others among doctors, nurses, EMTs or other health care providers/first responders
• Feeling socially isolated
• Family-related stress, often due to feeling short on time, rushed and overwhelmed
• War and violence, especially if serving in the military
• Relationship problems, especially those involving abuse or divorce
• Major life changes, like moving to a new city or starting a new demanding career path
• Injuries that lead to chronic pain
• Imprisonment
• Internal causes of stress tied to one’s mindset, including living with guilt and regret, pessimism, rigid thinking, lack of flexibility, negative self-talk, and perfectionism

Related: How to Practice Positive Self-Talk for Better Health and Happiness

Symptoms

What are the symptoms of chronic stress? According to the American Institute of Stress, chronic distress can cause more than 50 symptoms. Five of the most common chronic stress symptoms are irritability, anxiety, depression, headaches and trouble sleeping.

Here are some of the many negative effects that unresolved stress can have on your body:

• Reduced ability to concentrate and act efficiently, as stress has negative effects on memory and learning. It can lead to less fuel being sent to the brain and poor communication between brain cells.
• Increased risk for substance abuse problems, including use of alcohol, tobacco and other drugs
• Weakening of your immune system, making fighting infection much more difficult
• Increased inflammatory responses and release of compounds known as cytokines, which affect tissues and organs all over the body
• Food addictions, gambling, checking out with television and video games
• Accelerated symptoms tied to aging, including brain shrinkage and worsened symptoms tied to arthritis, cardiovascular disease, diabetes and osteoporosis
• Increased chronic pain, including neck and back pain, headaches, joint pain, and muscle pain
• Metabolic dysfunction and potentially weight gain, since cortisol can trigger accumulation of dangerous belly fat and worsen cravings for fat, salt and sugar
• Higher risk for a variety of digestive disorders and symptoms, like ulcers, a bloated stomach, cramping, constipation and diarrhea
• Trouble sleeping and then irritability and fatigue as a result
• Depression symptoms, such as feelings of helplessness and lack of control
• Becoming more accident-prone
• Not being able to plan for the future or make decisions
• Experiencing increased for a number of health problems, potentially including diabetes, heart attack, heart disease and stroke. Stress increases your heart rate and force, constricts and damages your arteries, and can lead to inflammation.
• Worsened asthma symptoms
• Reduced sexual desire and erectile dysfunction in men
• Menstrual changes in women, including worsened PMS and irregular periods
• Skin/hair conditions, like eczema, hair loss, acne and rashes

Related: How to Practice Progressive Muscle Relaxation for Stress & Pain Relief

Causes

A high percentage of Americans consistently worry about money, job security and the political climate in the U.S. The American Psychological Association published research focused on the “Most Common Sources of Stress.”

It found:

• 63% worry about the future of our nation
• 62% worry about money
• 61% worry about work
• 57% worry about the political climate
• 51% worry about violence and crime

According to some research, two of the biggest drivers of suicidal thoughts and attempts are job loss and social isolation.

When you go through an acute/short-term crisis, your actions normally wind end up reversing many of the stress-related processes described above. You can essentially either fight or flee and resolve the problem — then take comfort in contact with loved ones or satisfaction in your abilities.

You might dispel adrenaline through pacing or some other soothing effort to restore balance.

Life today, however, doesn’t often offer us the opportunity to enact a full stress response and resolution. Instead, we operate as if we’re in a constant, low-grade state of emergency, with no real end in sight.

Related: What Causes Self-Sabotaging Behaviors? (And How Do You Stop?)

Diagnosis

How do you know if you have chronic stress? Ask yourself if you’re dealing with the most common stress-related symptoms (like mood changes, trouble sleeping, pain/tension — including tension headaches — and so on). Are you feeling things are out of your control and that the future is hopeless?

If you can relate to many of the symptoms above, it might be time to speak to a therapist or at least to rethink how you’re handling your current situation. If stress has led to specific symptoms, such as breakouts, gastrointestinal issues and chronic pain, talk to your doctor about tests that can determine the underlying causes and come up with a holistic treatment plan together.

A therapist, or even your primary care giver or a functional/naturopathic doctor, can help you manage stress with coping strategies such as mindfulness, breathing exercises, journaling, physical exercises and tools for changing your thought patterns.

Remedies

Plenty of research has found that stress management and relaxation techniques can help you become more able to adapt to stressful events, more efficient in functioning during stressful times and better able to recover from stress.

Ultimately, chronic stress treatment and recovery time depends on how severely someone is stressed and the coping mechanisms they choose to employ. Based on findings from a large body of research, these are some of the most impactful ways you can cope with chronic stress:

• Get regular exercise, which is one of the best ways to cope with stress and help your body return to homeostasis.
• Make time to engage in pleasantly challenging activities, like reading, exercising, painting, etc.
• Take deep breaths and stretch.
• Get outside, and get some sunlight exposure.
• Get plenty of sleep, and even nap if you’re feeling run down.
• Eat a nourishing diet that includes balanced meals emphasizing whole foods to help manage anxiety symptoms.
• Have something to look forward to. There’s evidence demonstrating that positive anticipation can reduce stress and anxiety because it leads to more hopeful anticipatory thoughts, leaving less room for negative thoughts and worry.
• Try mindfulness training. Meditation can serve as one coping mechanism, since it helps to bring your attention to the present and decrease the amount of time you spend worrying about the future.
• Avoid becoming overly absorbed in the 24/7 news cycle.
• Find ways to gain a sense of control, such as by creating a schedule and boundaries for yourself. Stress, anxiety and depression are fueled by feelings of helplessness and overwhelm. Schedule tasks, prioritize and delegate so you’re better able to cope.
• Try journaling, especially “gratitude journaling.” Your thoughts and emotions are the very things that you can learn to control, no matter what happens in your environment. Take a look at your life, and identify what’s causing you stress. Pay attention to your moods, and try to identify the thoughts and beliefs that may be contributing to them.
• Avoid alcohol and drugs, which can actually wind up worsening stress.
• Connect with others to talk about how you’re feeling, even if it’s over the phone, Zoom, etc.
• Listen to your favorite music — and sing along. Listening to music can ease anxiety and even physical pain.
• Try tapping techniques. Also known as the emotional freedom technique, or EFT, it can reduce acute or chronic stress and improve sleeping habits.

Related: Catecholamines and Stress Response: What You Need to Know

Final Thoughts

• Stress is normal, and some kinds of stress are good. However, chronic stress symptoms like indigestion, brain fog, fatigue and trouble sleeping that last many months are not normal.
• Chronic stress can affect every physical and psychological system in the body. Examples of such stressors can include financial worry, work stress and health-related stressors.
• Even if your problems are here to stay for now, you can learn how to better manage stress by incorporating stress-relieving practices into your life. See the list above, which suggests coping mechanisms like exercise, sunlight, gratitude journaling, etc.

The post What Is Chronic Stress? Learn How to Overcome Naturally appeared first on Dr. Axe.

Anemia, also known as anaemia, occurs when your blood has a lower than normal number of red blood cells or if your red blood cells don’t have enough hemoglobin. Because a side effect of anemia is low circulation of oxygen, anemia symptoms usually include muscle weakness, ongoing fatigue or lethargy, brain fog, and sometimes mood changes.

Severe anemia or unabated anemia can also sometimes cause complications, including damage to your heart, brain and other organs, according to the National Heart, Lung, and Blood Institute (NHLBI). Although it’s rare, anemia that remains untreated can even become deadly.

Considering the seriousness of anemia and how common it is among certain age groups — especially women during reproductive years or adults with existing health conditions who are over 65 — it’s imperative that you learn how to recognize anemia symptoms in yourself or your loved ones. Below you’ll learn about the most common signs of anemia, as well as the best ways to treat these symptoms and reduce anemia risk factors, such as iron deficiency or eating a highly processed diet.

What Is Anemia?

Anemia is the condition marked by a deficiency of red blood cells or of hemoglobin in the blood. Hemoglobin is an iron-rich protein that gives your blood its red color. It helps cells bring oxygen from your lungs to the rest of your body.

If you have anemia, your body simply doesn’t receive enough oxygen-rich blood, leaving you tired and weak.

Red blood cells contain hemoglobin. They are also important for immunity, including fighting infections, as well as clotting blood and preventing too much bleeding.

Anemia is closely related to iron deficiency. According to the Centers for Disease Control and Prevention (CDC), iron deficiency is the most common nutritional deficiency in the world.

This is alarming considering the essential roles that iron plays, including facilitating oxygen distribution. Your body needs iron to perform many functions throughout every single day, but it’s common for many people to live with low iron levels due to factors like blood loss (such as from menstruation), a poor diet or an inability to absorb enough iron from food sources.

Symptoms

Without enough oxygen-carrying red blood cells in your body, it’s impossible to transport adequate amounts of oxygen to your brain, tissues, muscles and cells. Feeling a little “out of it” and tired is pretty common for many adults due to compounding reasons. These can include stress, lack of sleep, battling a virus and a busy work schedule, among others.

Therefore, when it comes to knowing whether or not you should be checked for anemia, it’s important to understand how anemia symptoms usually manifest and what makes them different than simply feeling exhausted due to other life circumstances.

Here are some of the most common anemia symptoms adults tend to experience:

• Fatigue
• Weakness
• Pale skin
• A fast or irregular heartbeat
• Shortness of breath, trouble breathing, low stamina and reduced endurance
• Chest pains
• Dizziness or loss of stability
• Cognitive problems, including brain fog, difficulty concentrating and trouble getting work done
• Cold hands and feet or other signs of body temperature changes
• Headaches

You should also be aware that, initially, anemia can be so mild that it often goes unnoticed for a period of time, sometimes even for years. But anemia symptoms typically worsen as the condition progresses, especially if more than one risk factor is contributing to the problem.

You can find out if you have low red blood cells by taking a hematocrit test, along with a hemoglobin test.

Causes and Risk Factors

There are three primary reasons why you might develop anemia from not having enough red blood cells:

• You’re not producing enough red blood cells.
• You’ve been losing too much blood due to injury, menstruation or other circumstances that cause bleeding.
• Your body is destroying the red blood cells you have due to changes in your immune system.
• Deficiency in iron or vitamin B12. This can happen if you don’t eat enough in general, you eat a restrictive diet or sometimes if you’re a vegetarian/vegan who avoids animal products (since these are good sources of iron and B vitamins). Your body needs adequate iron, vitamin 12, folate and other nutrients from the foods you eat in order to produce healthy amounts of hemoglobin and red blood cells.
• Being a woman, since women develop anemia more often than men do.
• In people who have pernicious anemia, they are getting enough vitamin B12 but aren’t able to properly metabolize or use it. Because of this, their bodies still can’t make enough hemoglobin.
• Older age. Research shows people over 65 are more likely to develop anemia.
• Pregnancy can also increase risk for anemia.
• Candida, which can alter how you absorb nutrients, including B vitamins.
• Other conditions, including an autoimmune disease (like lupus, for example), HIV/AIDS, rheumatoid arthritis, kidney disease or cancer can cause anemia. If you have kidney issues and anemia, your erythropoietin — a glycoprotein that controls red blood cell production — may be off. If your kidneys don’t produce enough of it, it can contribute to anemia.
• Having a digestive issue that disrupts nutrient absorption, such as inflammatory bowel disease, Crohn’s disease or an ulcer.
• Frequently taking over-the-counter pain relievers, especially aspirin, which block certain nutrients.
• Sometimes anemia is genetically inherited and therefore less likely to be due to lifestyle factors or your diet. These include aplastic anemia (your body doesn’t produce enough red blood cells), bone marrow diseases like leukemia and myelofibrosis, hemolytic anemia (red blood cells are destroyed faster than bone marrow can replace them), or sickle cell anemia (having a defective form of hemoglobin that produce red blood cells that can’t be used and causes blood cells to die prematurely). A genetic disorder called G6PD deficiency may also contribute to anemia.
• Thalassemia is another condition that can lead to anemia. This inherited blood disorder marked by fewer red blood cells and less hemoglobin in the body than normal, which can cause anemia.

How Diet Affects Anemia

Aside from getting enough iron and B vitamins (more on this below), what’s one of the most important things you can do to overcome anemia? Remove processed and junk foods from your diet as much as possible.

Consuming lots of empty calories — like processed and junk foods, such refined grains, fast food, synthetic ingredients or excess sugar, for example — can contribute to deficiencies in essential nutrients, fatigue, weight gain, weakness, and also inflammatory bowel disease (IBD) or candida. 

Candida is a condition that results in high levels of yeast proliferating and disturbing the normal pH balance and mucous lining of the gastrointestinal tract. This causes changes how you absorb nutrients.

Oftentimes, digestive issues, like IBD or candida, and anemia are linked, especially in women. If you ever notice a white color on your tongue or in the back of your throat, or if you ever tend to get any sort of yeast issues, these are signs of candida symptoms.

Along with digestive issues and chronic fatigue, brain fog is often overlooked as a sign of candida and IBD. IBD or candida overgrowth can cause a lack of focus, poor physical coordination, difficulty in concentrating on tasks and poor memory, just like anemia can.

In order to overcome candida and related digestive issues, it’s usually very helpful to try eliminating almost all processed sugars and grains at least for a period of time. In other words, trying an “elimination diet” might greatly help control symptoms.

If you are eating a lot of sugary foods, pastas, breads, cereals or really any type of refined grain product or sweetener, they’re going to feed yeast in your GI tract. This can block iron absorption and worsen anemia, so addressing the quality of your diet is key for recovery.

I recommend replacing these problematic, low-nutrient foods with things like fresh veggies, lean protein and healthy fats. This will help restore digestive/gut health and also provide you essential nutrients, including iron.

Here Are the Worst Foods for Anemia to Avoid:

• Added sugar/sweeteners
• Processed grains
• Dark chocolate. Although chocolate is rich in iron, it also contains tannins, a type of antinutrient that interferes with iron absorption. Keep intake in moderation, include plenty of other iron-rich foods in your diet, and stick to milk and white chocolate varieties to minimize tannin intake.
• Bran. Bran is high in insoluble fiber that traps and removes iron during digestion.
• Conventional dairy. Calcium binds with iron in foods and can lead to poor absorption.
• Soda. Soda is high in sugar and poor in nutrients, and it blocks iron absorption.
• Coffee and black tea. Excessive coffee intake may block iron absorption, so reduce it to no more than one cup per day.

Natural Treatments

You can treat anemia symptoms naturally in the following ways:

1. Nourish Your Spleen

The first natural treatment for anemia is really nourishing your spleen. Your spleen is an organ that is responsible for red blood cell production, as well as keeping fluids together in your system. If your spleen isn’t healthy, that’s one of the first factors that’s going to cause anemia.

There are specific foods that will actually help nourish your spleen, helping you overcome anemia symptoms naturally. That first food group is squash, specifically pumpkin, acorn squash, butternut squash, spaghetti squash and those bright orange-colored foods. Think fall harvest!

Those sorts of foods are fantastic for nourishing the spleen. Aim for getting one to two servings of squash in your daily diet. If you want some ideas, try my Butternut Squash Soup as a starter.

The other food group that’s very important for nourishing your spleen and red blood cell production is green leafy vegetables, like nutrition-rich spinach, kale and chard. Having one serving of those per day, something like a Kale Caesar Salad or sautéed spinach, is also very nourishing to your spleen.

Last but not least, bitter foods are great for the spleen, specifically vegetables like romaine lettuce and arugula salad. You can even consume bitter herbs before a meal as a supplement, but anything that’s sort of a bitter food is very nourishing for the spleen.

2. Use Probiotics for a Healthy Gut

Step No. 2 to help you naturally overcome anemia symptoms is to boost gut health with probiotics. Gut health is crucial for absorption of nutrients.

The principle is not: “You are what you eat.” Rather, it is: “You are what you digest.”

If you’re not digesting properly and absorbing and assimilating nutrients properly, you’re not absorbing iron!

For a lot of people taking iron supplements, unfortunately they might not be working all that well. The reason is that their digestive system isn’t healthy.

They probably have a condition called leaky gut syndrome. Leaky gut doesn’t allow you to properly absorb iron as well as certain other vitamins and minerals, like vitamin B12, magnesium and zinc.

A medical study out of Stanford found that when somebody supplements with probiotics, all of that person’s B vitamin levels tend to go up, along with iron levels. So rather than simply popping an iron tablet without fixing the underlying problem, try to make changes that tackle the root problem of poor gut health.

I recommend you add in probiotic-rich foods to your diet, like real homemade yogurt, goat milk kefir and sauerkraut. Then taking a probiotic supplement, typically 50 billion to 100 billion IUs daily, can definitely help support your iron absorption.

3. Consume Iron-Rich Foods

The next step in helping you overcome anemia symptoms is consuming iron-rich foods. The richest sources of heme iron (the more absorbable form) in the diet include lean meat and seafood.

Dietary sources of non-heme iron include nuts, beans, vegetables and fortified grain products. In the United States, about half of dietary iron comes from bread, cereal and other grain products, but I recommend focusing on healthier options that are easier to digest instead.

Some of the best iron foods include beef liver and chicken liver.

Liver? It might sound gross to you, but if you buy organic chicken liver at your local farmers market or at your health food store, you can put it in a slow cooker with chicken in equal ratios, or about a third liver, two-thirds chicken. Include vegetables like carrots, celery, onions and sea salt.

This is the perfect meal to help replenish your liver, as it’s very high in iron. 

For other iron-rich foods, look toward organic, grass-fed meats, like beef, bison and lamb. Also, eat spinach, kale and chard. Have a bison burger with a side of spinach, which is fantastic for helping you to reverse anemia.

4. Reduce Stress

If you’re emotionally stressed out and you struggle with forgiveness, anger, or have chronic worry and anxiety, those things really deplete your spleen and your liver and will exhaust those organs. So, really make sure that you are scheduling in times of relaxation and fun during your week. Plus, get plenty of sleep at night.

Those things will really help recharge your system and body and help you relieve stress. If you do those things, you’re going to see fantastic results in overcoming anemia.

5. Consider Taking Supplements

In addition to making the holistic changes described above, you can likely benefit from taking a B vitamin complex supplement that includes folate (not folic acid!), as well as an iron supplement, according to the NHLBI.

Another bonus tip related to stress and spleen health: In Chinese medicine, anemia is very closely related to the spleen, and certain herbs actually help support the spleen, especially ginseng.

Ginseng is known as an adaptogenic herb that lowers cortisol. It can help your body better deal with stress.

Lastly, benefit-rich beets also help with a healthy circulatory system and healthy iron levels.

Diet to Help Reduce Anemia

Even though anemia is so common, it’s possible for most healthy people without serious illnesses to prevent anemia by eating a healthy, unprocessed diet. Above you read about foods to avoid in order to manage anemia symptoms and also candida. Now here are some of the best foods to include in your diet in order to overcome anemia:

• Liver: Beef liver is very high in iron and vitamin B12 and a variety of other important minerals.  If unable to consume cow liver, make sure you include grass-fed, organic beef as an alternative.
• Brewer’s yeast: High in folic acid, vitamin 12 and iron. Add to cereal, salad or juice.
• Foods high in vitamin C: Vitamin C helps with iron absorption. If you are eating a high-iron food (beef), try to include a source of vitamin C at that same meal, such as tomatoes, peppers or strawberries.
• Green leafy vegetables: These provide a significant amount of iron and folic acid. Raw spinach is high in oxalic acid, which can reduce iron absorption; however, steaming spinach will reduce this acid. Other green leafy vegetables to include are steamed kale and broccoli.
• Natural sweeteners (in small amounts): If you’re wondering what to do when you need to use some sort of sweetener but are avoiding added sugar, try blackstrap molasses or raw local honey in small amounts (about one tablespoon at most at a time). Blackstrap molasses can be taken in servings of about one spoonful daily, as it is very high in iron. Local honey or stevia are two other good options in terms of keeping too much sugar out of your diet but lightly sweetening foods.

Precautions

Although you might be able to treat anemia on your own by making changes to your diet, lifestyle and the supplements you take, it’s also a good idea to talk with your doctor if you suspect you have anemia, considering it can be a side effect of other serious illnesses. You might be exhausted and finding it hard to concentrate for other reasons that have nothing to do with anemia so don’t necessarily assume you’ve diagnosed yourself accurately.

If anemia symptoms persist after you’ve made the changes above, be sure to get tested for nutrient deficiencies, and get a doctor’s opinion.

Final Thoughts

• Anemia, aka anaemia, is a common condition that occurs when your blood has a lower than normal number of red blood cells or if your red blood cells don’t produce enough hemoglobin, according to the National Heart, Lung, and Blood Institute.
• Anemia caused by this hemoglobin deficiency lead to anemia symptoms that include brain fog, fatigue, weakness, trouble breathing normally, headaches and body temperature changes.
• Anemia treated through these natural means can help reduce anemia symptoms and address underlying causes: Nourish your spleen. Use probiotics for a healthy gut. Consume iron-rich foods. Reduce stress. Consider taking supplements, such as a B complex vitamin and iron.

The post 5 Natural Treatments for Anemia Symptoms appeared first on Dr. Axe.

Did you know that chronic stress can affect your body’s ability to recuperate from physical, mental or emotional stress? This is likely why most people have dealt with adrenal fatigue at some point in their lives.

Many proponents of this condition estimate that almost every person can experience adrenal fatigue, also known as hypoadrenia, to some degree at a particularly stressful point in his or her life.

Because the adrenals influence many parts of the body, symptoms of adrenal fatigue can mimic a number of disorders and isn’t always easily recognizable.

Adrenal fatigue symptoms, like brain fog, moodiness and trouble sleeping, can be indicative of many disorders and are often overlooked by doctors. But more and more people are starting to realize that a combination of these health issues often indicate the onset of adrenal fatigue.

If you have adrenal fatigue, it can have significant effects on your overall health. Luckily, you can improve this common issue naturally by focusing on your nutrient intake and lifestyle choices.

What Is Adrenal Fatigue?

A relatively new term, “adrenal fatigue” was proposed as a new condition in 1998 by Dr. James L. Wilson, a naturopath and chiropractor. His assumption was that an overstimulation of the adrenal glands (or “adrenals”) by long-term stress could lead to an inconsistent level of cortisol (the stress hormone) in the bloodstream.

In addition to this overload or improper stress hormone levels, people with adrenal fatigue often don’t have enough DHEA, the “parent hormone” responsible for the creation of many necessary hormones in the body.

Dr. Wilson describes the unique progression of adrenal fatigue throughout the day as follows:

• You wake up and are unable to function without a significant amount of caffeine.
• You finally feel a boost of energy during the early part of the day.
• Then your energy levels crash around 2 p.m., rise around 6 p.m. and fall again around 9 p.m.
• Your energy finally peaks again at 11 p.m.

What Are Your Adrenal Glands?

Your adrenal glands (adrenals) are two thumb-sized organs that sit above your kidneys and are part of the endocrine system. Also known as the suprarenal glands, they’re involved in producing over 50 hormones that drive almost every bodily function, many of which are essential for life.

The adrenal glands work closely with the hypothalamus and the pituitary gland in a system known as the hypothalamus-pituitary-adrenal axis (HPA axis).

Adrenal glands play a huge role in stress response. Here’s how it works:

• Your brain registers a threat, whether emotional, mental or physical.
• The adrenal medulla releases cortisol and adrenaline hormones to help you react to the threat (the fight-or-flight response), rushing blood to your brain, heart and muscles.
• The adrenal cortex then releases corticosteroids to dampen processes like digestion, immune system response and other functions not necessary for immediate survival.

Your adrenal glands are also responsible for balancing hormones.

Is Adrenal Fatigue Real?

The major issue with recognizing or diagnosing adrenal fatigue is the inability to distinguish its symptoms and patterns from other disorders. The parameters for this condition are nonspecific, which, unfortunately, has led to a great controversy around this topic, even though the very nature of cortisol and bodily hormones is that the effects are far-reaching.

A diagnosis for this condition is difficult because stress hormone levels typically fall in what conventional medicine would call “inside the normal range,” although the symptoms are clear to those suffering from the condition.

People who believe that adrenal fatigue isn’t a real health concern often state that consistent levels of chronic stress have no effect on the adrenals and the only true endocrine disorders are those caused by other diseases and direct damage to the adrenal glands.

However, many practitioners of natural medicine know, from experience in a health care practice and supporting scientific evidence, that hypoadrenia is very real and associated with a number of complications.

In addition, adrenal fatigue treatment is relatively non-invasive and is beneficial to your health, no matter the diagnosis. Of course, you should be under the care of a qualified medical professional, such as a functional medicine doctor, you trust, and see her or him about any symptoms you experience (of any disease) so the doctor can determine appropriate treatment.

Problems with Adrenal Function

When discussing problems with adrenal function, it’s important to understand that adrenal fatigue is not the same thing as adrenal insufficiency, Addison’s disease or Cushing’s syndrome/Cushing’s disease.

Here’s a quick breakdown of these conditions and how they are different than adrenal fatigue:

Adrenal Insufficiency and Addison’s Disease

• Symptoms found in adrenal insufficiency that are not found in adrenal fatigue include major digestive issues, weight loss, low blood sugar, headache and sweating.
• Primary adrenal insufficiency is what is known as Addison’s disease and occurs when the adrenal glands are damaged by some type of trauma and can’t produce enough cortisol or aldosterone.
• Secondary adrenal insufficiency (which is more common) occurs when the pituitary gland stops producing adrenocorticotropin (ACTH). ACTH is what stimulates the adrenal glands to produce cortisol.
• What differentiates this condition from adrenal fatigue? More often than not, adrenal fatigue is modeled by an overabundance of stress hormone levels, often at the “wrong” times, while adrenal insufficiency is a consistent inability to produce cortisol.
• The largest difference between them is that people with adrenal fatigue usually have cortisol levels that fall in “normal” levels but not “optimal,” while adrenal insufficiency patients have cortisol levels consistently outside the normal range.

Cushing’s Syndrome/Disease

• Cushing’s disease is an extremely rare disease that involves the overproduction of cortisol, outside the normal levels, that most often affects women between 25–40.
• This condition is sometimes the result of tumors, and in other cases, there is no known cause.
• Cushing’s can be reversed and is defined as a “curable” condition by the National Institute of Health.
• Unique symptoms of Cushing’s syndrome (called Cushing’s disease when caused by a pituitary tumor) include abdominal/facial weight gain, male impotence, failure to menstruate, increased risk of miscarriage, high blood sugar and high blood pressure.

Symptoms

What happens when the adrenal glands stop producing hormones efficiently?

Every bodily function is affected, and as adrenal hormone levels ebb and flow abnormally, even the normal “get-up-and-go” you get from them disappears.

Studies indicate that adrenal fatigue symptoms include:

• Autoimmune conditions
• Chronic fatigue (always feeling tired)
• Brain fog
• Hair loss
• Hormone imbalance
• Weakened stress response
• Insulin resistance
• Lightheadedness
• Decreased sex drive/libido
• Moodiness and irritability
• Depression
• Muscle or bone loss
• Skin ailments
• Sleep disturbances/sleep apnea
• Weight gain
• Sweet and salty food cravings
• Loss of appetite

As you can see, there are a number of symptoms that might be related to other underlying disorders, including some very common women’s health issues.

Fortunately, the ways to combat these issues are very similar and benefit your overall health. If you’ve experienced any of these adrenal fatigue side effects, take heart, for there are now many natural ways to treat and support your adrenal system.

Causes

Adrenal fatigue is a condition in which the body and adrenal glands can’t keep up with the tremendous amount of daily stress many people experience. Sometimes misunderstood as an autoimmune disorder, adrenal fatigue can mimic some precursors to other common illnesses and diseases.

Wellness doctors and practitioners believe that an episode of acute stress or prolonged (especially for over a year), ongoing stress can cause adrenal glands to become overloaded and ineffective, then improperly release cortisol. They believe that hypoadrenia can be caused by:

• Stressful experiences like death of loved one, divorce or surgery
• Exposure to environmental toxins and pollution
• Prolonged stress due to financial hardship, bad relationships or work environment, and other conditions that entail feelings of helplessness
• Negative thinking and emotional trauma
• Lack of sleep
• Poor diet (including crash diets and inconsistent nutrition) and lack of exercise
• Pain
• Food sensitivities
• Adverse events in childhood
• Surgery
• Reliance on stimulants like caffeine or energy drinks
• Rheumatoid arthritis
• Diabetes/impaired glucose levels

Can stress cause extreme fatigue? Yes, it absolutely can.

One study found that students undergoing chronic, long-term stress when prepping for medical exams at the end of their educational careers impaired the students’ cortisol awakening response.

By limiting this surge in cortisol that naturally occurs every morning when you wake up to help you feel alert, stress inhibits your ability to wake up fully, no matter how much sleep you get.

Another study, released in 2005, found that students diagnosed with chronic fatigue syndrome had “alterations in adrenal function,” particularly in females, suggesting that their adrenal glands were no longer receiving a normal amount of stimulation.

Depression may also play a role in the development or effects of adrenal fatigue. Research shows that after a major depressive episode, cortisol responses do not easily readjust to normal levels and might be somewhat responsible for a recurrence of depression.

And there’s research suggesting that hypothalamic dysfunction is common in multiple sclerosis, an autoimmune disease. Researchers are evaluating why dysfunction of the hypothalamic-pituitary-adrenal axis is common in multiple sclerosis, but it’s believed to be linked to abnormal cortisol secretion.

Diagnosis and Tests

There are both conventional and natural treatments for adrenal fatigue. The first step is to diagnose the problem, which can be difficult because most people go too long simply dealing with their symptoms.

Diagnosis and Adrenal Fatigue Tests

Many people go for some time without consulting their general physicians or endocrinologists about some of the symptoms of adrenal fatigue. This is one major reason why diagnosis of this condition is uncommon.

However, experiencing high cortisol symptoms over a long period of time can really take a toll. In addition, some symptoms can be indicative of more serious conditions.

If you experience one or a combination of adrenal fatigue symptoms for an extended period of time and your symptoms have begun interfering with normal life, relationships and/or activities — such as work, family time or school — it’s time to visit your doctor and ask about adrenal fatigue.

Adrenal Fatigue Tests

Tests for adrenal fatigue are, unfortunately, another source of confusion for many. You should know ahead of time that these tests must be done by someone who understands the nature of adrenal fatigue and that tests for adrenal fatigue are rarely definitive.

The most common of these tests includes testing bodily fluid for cortisol. Blood tests are almost never helpful in this regard, but a 24-hour salivary panel may help your doctor recognize abnormal cortisol patterns, including a lack or overload of stress response.

Many doctors also test thyroid function in conjunction with cortisol levels because of the way these hormonal systems are interconnected.

Other tests that may be used to help diagnose or confirm adrenal fatigue include:

• ACTH Challenge
• TSH test (thyroid stimulating hormone)
• Free T3 (FT3)
• Total Thyroxine (TT4)
• Cortisol/DHEA ratio
• 17-HP/Cortisol ratio
• Neurotransmitter testing

There are also two safe home tests you can try, which include:

• The Iris Contraction Test: The theory behind this test is that the iris will not be able to properly contract when exposed to light in people with weakened adrenal function. The test involves sitting in a dark room and shining a flashlight briefly across the eyes repeatedly. If you have adrenal fatigue, it’s possible that the eye contraction will last no more than two minutes and the eyes will dilate even when still exposed to direct light.
• Postural Low Blood Pressure Test: In healthy individuals, blood pressure rises when rising from a laying position. Using a blood pressure monitor, you can test your pressure when laying down and then after standing. If you see no rise or a drop in your levels, it’s possible your adrenals have been weakened.

Conventional Treatment

Because of the controversial nature of this condition, you may need to seek out a naturopath who will help you treat adrenal fatigue with a combination of dietary advice and supplement recommendations, as well as any hormonal or other medications necessary.

Studies indicate that an oral dose of 20 milligrams of hydrocortisone is recommended by some for routine cortisol management, while an occasional dose of 50 milligrams may be prescribed but should not be taken regularly or in higher doses.

Your physician or endocrinologist should help you understand the potential side effects of this and any other medication recommended.

Natural Remedies

Natural remedies for adrenal fatigue involves:

• reducing stress on your body and your mind
• eliminating toxins
• avoiding negative thinking
• replenishing your body with healthy foods, supplements and ways of thinking

If you’re asking, “How can I help my adrenal glands?” the answer may be closer than you think — adrenal fatigue treatment looks a lot like the healthy, healing diets to help combat the underlying issues causing a number of conditions.

1. Follow the Adrenal Fatigue Diet

In every case of adrenal recovery, diet is a huge factor. There are a number of foods that offer adrenal support, helping replenish your adrenal energy so your system can come back to full health.

First, you must start by removing any hard-to-digest foods and any toxins or chemicals in your environment.

The idea behind the adrenal fatigue diet is to remove anything that taxes your adrenals.

Foods to avoid include:

• Caffeine: Caffeine can interfere with your sleep cycle and make it hard for your adrenals to recover. If you must drink coffee or a caffeinated beverage, then have a limited amount in the morning before noon.
• Sugar and sweeteners: Try to avoid as much extra sugar as possible. This includes avoiding high-fructose corn syrup and artificial sweeteners as well. Avoid sugary foods, cereals, candy and sweets. Be aware that sugar is an additive in many breads, condiments and dressings. Seek raw honey or stevia as alternatives, and always moderate your use of sweeteners of any kind.
• Carbohydrates: While carbohydrates aren’t all bad for you, the inflammation they can cause is particularly problematic when experiencing adrenal fatigue. Many people crave carb-heavy foods when they’re stressed, which offer a momentary satisfaction but end up taxing the adrenal glands more. If you’re overwhelmed and stressed out, try kicking the gluten and starchy carbs for a period of time to see if that may regulate your tiredness and energy levels.
• Processed and microwaved foods: First of all, the microwave has its own dangers, but additionally, most microwaveable, ultra-processed foods have many preservatives and fillers that are hard to digest and wear out your body’s energy and digestion cycle. Try to buy food on the outer walls of your grocery store, and prepare your own food whenever possible.
• Processed meats: An overload of protein can stress your hormones more than you might think, and the added hormones and lacking nutrition in conventional, processed meats (particularly red meats like beef and steak) can throw your system out of whack in quick succession. When buying meats for adrenal support, stick to grass-fed beef and free-range chicken or turkey, and eat these protein-heavy meats only in moderation.
• Hydrogenated oils: Vegetable oils like soybean, canola and corn oil are highly inflammatory and can lead to adrenal inflammation. Try to only use good fats such as coconut oil, olive oil, organic butter or ghee.

Next, you want to add nutrient-dense foods that are easy to digest and have healing qualities.

Foods to add to your diet include:

• Coconut
• Olives
• Avocado and other healthy fats
• Cruciferous vegetables (cauliflower, broccoli, Brussels sprouts, etc.)
• Fatty fish (e.g., wild-caught salmon)
• Free-range chicken and turkey
• Bone broth
• Nuts, such as walnuts and almonds
• Seeds, such as pumpkin, chia and flax
• Kelp and seaweed
• Celtic or Himalayan sea salt
• Fermented foods rich in probiotics
• Chaga and cordyceps medicinal mushrooms

These foods help overcome adrenal fatigue because they’re nutrient-dense, low in sugar and have healthy fat and fiber.

2. Supplements and Herbs

Another major change to overcoming adrenal fatigue is taking the right supplements using supporting herbs. Because it can still be a challenge to get enough of every nutrient you need every day, supplements can be used to ensure that you get the vitamins and minerals that are vital for adrenal support.

In addition, there are certain herbs, spices and essential oils that can help to fight adrenal fatigue and support an energetic, vibrant life.

• Adaptogenic herbs ashwagandha, rhodiola rosea, schisandra and holy basil: Research shows that adaptogen herbs may help to lower cortisol levels and mediate stress responses within the body. By using these herbs in food preparation, you can alleviate some of the strain on your adrenal glands.
• Licorice root: This spice is available in extract form and has been shown to help increase the DHEA in your body. Licorice root is associated with some side effects and may sometimes be avoided by taking DGL licorice. Research suggests that pregnant women and those with heart, liver or kidney problems should avoid licorice root. Don’t take it for more than four weeks at a time. Make sure to monitor blood pressure, as levels can increase in some patients.
• Fish oil (EPA/DHA): There are a large number of benefits of supplementing with fish oil (or, for people on vegan or other plant-based diets, algal oil). Several of these include counteracting a number of adrenal fatigue-related symptoms and complications, such as diabetes, mental dysfunction, arthritis, immune system function, skin issues, gaining weight and anxiety/depression.
• Magnesium: Magnesium is one of the necessary nutrients for fighting adrenal insufficiency. While the mechanisms of this aren’t fully understood, you may benefit from supplementing with magnesium if you are suffering from adrenal fatigue.
• B-Complex vitamins: Research finds that vitamin B12 deficiency may be associated with stress on the adrenal cortex in some animals. Vitamin B5 is another commonly deficient vitamin in people with adrenal stress. Especially if you’re reducing or eliminating meat from your diet in order to fight adrenal fatigue, it may serve you well to take a high-quality B-complex vitamin supplement.
• Vitamin C: Known as a “stress-busting” nutrient, vitamin C appears to minimize the effects of stress on people as well as reduce the time necessary to bounce back from stressful events.
• Vitamin D: In addition to maintaining homeostasis between magnesium and phosphorus in the body and supporting strong bones, vitamin D may impact other conditions, including adrenal dysfunction and disease.
• Selenium: At least one animal study finds that selenium deficiency can negatively impact adrenal function.
• Lavender oil: Human and animal studies show that lavender essential oil has a calming effect that can reduce stress. Research also suggests that it may lower high cortisol levels when inhaled.
• Rosemary oil: Rosemary essential oil (along with lavender) may decrease cortisol concentrations and reduce oxidative stress on cells.

Remember to use whole-food-based supplements from reputable companies, and use only 100 percent, therapeutic-grade, USDA Certified Organic essential oils. Make sure you trust what you purchase.

3. Reduce Stress

The most important key to restoring your adrenal function is to heed your mind and stress needs. Pay attention to your body, and try the following natural stress relievers:

1. Rest when you feel tired as much as possible.
2. Sleep 8–10 hours a night.
3. Avoid staying up late and stay on a regular sleep cycle — ideally, in bed before 10 p.m.
4. Laugh and do something fun every day.
5. Minimize work and relational stress however possible.
6. Eat on a regular food cycle, and reduce your caffeine and sugar addiction.
7. Exercise (even moderate exercise and walking can help). Yoga, in particular, can help to improve quality of life and reduce stress responses. If you feel tired after exercise, it’s sometimes beneficial to only walk until adrenals are sufficiently healed.
8. Avoid negative people and self-talk.
9. Take time for yourself (do something relaxing).
10. Seek counsel or support for any traumatic experiences.

Let’s talk about “self-talk” for a minute. Our bodies are made to heal. However, the words we say have a great impact on our body and our ability to heal.

Regardless of what diet and supplements you take, your environment is one of the most important components.

So, be kind to yourself. Try to avoid saying negative things about yourself and others. It’s important to choose to be around positive people and stay positive about yourself as well.

Many people roll their eyes at such advice, but it’s scientifically proven that it’s possible to reduce pathological worry by practicing “thought replacement,” a positive self-talk practice that involves verbally reciting positive outcomes to stressful situations.

4. Recovery

How long does it take to recover? It’s not an easy question to answer because adrenal fatigue recovery time has never been studied.

Recovery for adrenal fatigue can take a little while, though. After all, it took months, maybe years, to wear out your adrenals — so it takes a little time to build up their strength again.

For full adrenal recovery, you can expect it to take:

• 6–9 months for minor adrenal fatigue
• 12–18 months for moderate fatigue
• Up to 24 months for severe adrenal fatigue

The best approach is to make solid changes to your lifestyle for lasting results. Some people notice a difference in their overall well-being after just a few weeks of better foods that aid in detoxification of the body and adrenal fatigue supplements.

If you aim for a balanced lifestyle with a healthy level of sleep, exercise, fun and a positive environment, then you are most likely to keep your adrenal system going strong!

Risks and Side Effects

First, remember that any new dietary regimen or addition of supplements in your lifestyle should be implemented under the supervision of a physician/naturopath you trust.

In general, introducing more plant-based foods into your lifestyle and eliminating stimulants, sugary foods and processed items with a ton of sodium or chemicals added to them is going to help you feel and live better, regardless of conditions you may or may not have.

The larger concern comes when referring to herbs, spices, supplements and essential oils used to combat adrenal fatigue. Don’t blindly use any new supplements, herb or essential oil without medical supervision or proper education on how, how much, how often and how long to use these supplements.

There are several herbs that should not be used when pregnant or breastfeeding. This includes medicinal mushrooms, adaptogenic herbs and some essential oils.

Final Thoughts

• Adrenal fatigue is a controversial condition considered to be an “in-between” state of health, before reaching a state of diagnosable disease.
• It’s said to be caused by high levels of chronic stress that lead to a taxing of the adrenal glands, forcing them to overproduce or underproduce cortisol, the stress hormone, at the wrong times.
• Common symptoms of adrenal fatigue include severe tiredness, brain fog, decreased sex drive, hair loss, insulin resistance and others.
• To naturally fight adrenal fatigue, remove inflammatory foods from your diet such as sugar and excess carbohydrates, and eat plenty of colorful, plant-based foods, free-range lean meats such as chicken or turkey, and lots of healthy fats.
• There are a variety of herbs, spices, supplements and essential oils that may be used to combat adrenal fatigue. These should be used under medical supervision.

The post What Is Adrenal Fatigue? Steps to Overcome It Naturally appeared first on Dr. Axe.

The dangers of synthetic scents aren’t always evident, but we have the science to prove that everyone, regardless of age or health, needs to make avoiding fake fragrances a major priority.

A report from the 1980s by the National Academy of Sciences pointed out some vital facts: Up to 95 percent of chemicals used in synthetic fragrances are derived from petroleum (crude oil). They include benzene derivatives (carcinogenic), aldehydes, toluene and many other known toxic chemicals linked to cancer, birth defects, central nervous system disorders and allergic reactions, including a fragrance sensitivity allergy.

Unfortunately, 40 years later, toxic ingredients continue turn up in products we use and breathe in on a daily basis.

Some of the worst toxic ingredients used in lotions, shampoos, laundry detergents, cleaning products and so much more include synthetic scents, often listed as on labels as the elusive “fragrance.” Many of those on the list are known or suspected endocrine disruptors, compounds that tinker with hormonal health that can trigger weight gain and even set you up for diseases decades down the line.

Avoiding the dangers of synthetic scents is crucial.

When a company puts “fragrance” on the label, don’t be tricked. This is a catch-all term actually can stand for thousands of different ingredients, and when you use a product containing “fragrance” or “parfum,” all of those mysterious ingredients are absorbed right into your bloodstream.

These ingredients are predominantly made from chemicals and are just outright toxic for your health in so many ways.

While the allure of natural fragrances is baked into our DNA as a way to find food and mates, synthetic fragrances are completely unnecessary and may be making us sick in our modern-day world.

Sure, drawing fragrances from nature has a long history in religious ceremonies, burials and a way to increase libido — but in this article, we’re focusing on the man-made fragrances that started emerging in the late 1800s. The dangers of these synthetic scents not only include short-term symptoms like allergies and respiratory distress, but also headaches, dizziness, nausea and brain fog.

We’ll get into other, less obvious side (but serious) side effects in a bit. This serves as evidence that regardless of your age or health status, it is imperative that you avoid fragrance chemicals.

What Are Synthetic Scents?

Synthetic scents or “fragrance” represent an unidentified mixture of ingredients including carcinogens, allergens, respiratory irritants, endocrine disruptors, neurotoxic chemicals and environmental toxicants. These artificial scents can can be found in all kinds of body care and cosmetic products, as well as air fresheners, cleaning materials and laundry detergents.

According to the Campaign for Safer Cosmetics, hair products are especially problematic. More than 95 percent of shampoos, conditioners and styling products contain fragrance as an ingredient. I’m sure you’ll agree that we all want our hair to smell good, but we could do without the use of toxic ingredients.

Research conducted by the Environmental Working Group (EWG) and the Campaign for Safe Cosmetics found an average of 14 chemicals in 17 name brand fragrance products. It doesn’t stop there — none of these chemicals were actually listed on the labels.

In general, there are at least 3,600 ingredients that could possibly be used to form a product’s scent. That’s according to the online “Transparency List” put out by the International Fragrance Association, an industry trade group.

It may seem unbelievable, but the U.S. Food and Drug Administration (FDA) does not even require fragrance and cosmetic makers to disclose exactly what they are using to scent products. The FDA also states how the agency cannot legally require companies to warn about allergens in cosmetic like it does with food.

Are you wondering why companies would continue to use synthetic scents if they’re so bad for our health? The answer is straightforward: They are cheaper.

Synthetic scents can be an extremely cheap way to give everything from shampoo to lotion to candles a desirable scent. Unfortunately, just because you enjoy a scent doesn’t mean it’s good for you.

Fake Fragrances: Making People’s Lives Miserable

In an August 2016 study published by veteran fragrance chemical researcher Anne Steinemann, Ph.D., we see the scope of how scented products impact our daily lives.

Here’s a positive stat from the study: She found that more than 50 percent of the population would prefer fragrance-free workplaces, health care facilities, hotels and airplanes.

The bad news is that’s not always the norm, and Steinemann’s research also unearthed the following:

• Overall reported health problems after exposure to fake fragrance: Overall, 34 percent of the population reported one or more types of adverse health effects from exposure to fragranced products. The most common symptoms were:
  • 18 percent respiratory problems
  • 16 percent mucosal symptoms
  • 15 percent migraine headaches
  • 10 percent skin problems
  • 8 percent asthma attacks
  • 7 percent neurological problems
  • 5 percent cognitive problems
  • 5 percent gastrointestinal problems
  • 4 percent cardiovascular problems
  • 4 percent immune system problems
  • 3 percent musculoskeletal problems
  • 1 percent “other”
• Scented laundry products vented outdoors: 12 percent reported health problems from the scent of laundry products coming from a dryer vent. Symptoms included headaches, breathing difficulties and other health problems.
• Proximity to fragranced person: 23 percent reported health problems from being near someone wearing a fragranced product.
• Trouble in public places: 17 percent of people said they were unable or reluctant to use public toilets because of air freshener, deodorizer or scented product; 14 percent are unable or reluctant to their wash hands with soap in a public place because they suspect the soap is fragranced. Further, 22.7 percent have been prevented from going to some public place because of scented products.
• Economic losses: Fragranced product exposures have economic implications, too. Of those surveyed, 20 percent would enter but then leave a business as quickly as possible if they smell fragranced products, and 15 have lost workdays or jobs due to fragranced product exposures in the workplace.

Dangers of Synthetic Scents

1. Cancer

According to the Breast Cancer Fund, when it comes to the prevention of cancer, avoiding synthetic fragrance is one of the main ways to help yourself. That’s because the dangers of synthetic scents include hormone-disrupting phthalates and synthetic musks.

The National Academy of Sciences endorsed the 2011 finding by the National Toxicology Program, a collaboration of scientists from several government agencies, that styrene is “reasonably anticipated to be a human carcinogen” based on “compelling evidence.” The organization also said that some studies would support “a strong argument [for] listing styrene as a known human carcinogen.”

Styrene is found in cigarette smoke and car exhaust. Doesn’t sound like it would smell too good, but shockingly, it’s actually used in cosmetic sprays and liquids, as well as cleaning products.

According to the EWG, if a company doesn’t fully disclose that it contains styrene (which it most likely will not), then the only way you’ll know it’s present is if you use a gas chromatograph or mass spectrometer.

Sadly, styrene is just one of many ingredients linked to cancer being used to create artificial fragrance. Phthalates are another group of  chemicals often disguised as “fragrance.” They are connected to cancer, endocrine disruption, as well as developmental and reproductive toxicity.

These dangerous synthetics are already banned from cosmetics in the European Union but are still quite common in products produced and sold in the United States. Phthalates often hide under the “fragrance” ingredient, but they can also appear on ingredient lists as phthalate, DEP, DBP, and DEHP. Be sure to avoid all of those.

2. Birth Defects

Most products that list “fragrance” contain a very unwanted ingredient when it comes to good health: phthalates.

Research conducted by Dr. Philip J. Landrigan of the Mount Sinai Children’s Environmental Health Center demonstrated that fetal exposure to phthalates is linked to autism, symptoms of ADHD and neurological disorders. This why pregnant women have to be ultra careful when it comes to the products they’re exposed to on a daily basis.

The dangers of synthetic scents could be even more life-altering for a developing fetus.

A 2010 New York Times article quoted Dr. Landrigan on the subject. He said that he is “increasingly confident that autism and other ailments are, in part, the result of the impact of environmental chemicals on the brain as it is being formed.”

He added that “the crux of this is brain development. If babies are exposed in the womb or shortly after birth to chemicals that interfere with brain development, the consequences last a lifetime.”

A 2010 peer-reviewed study published in Environmental Health Perspectives found that women with higher levels of certain phthalates gave birth to children who, years later, were more likely to display disruptive behavior.

Furthermore, a 2021 report in the International Journal of Molecular sciences relayed:

3. Allergic and Toxic Bodily Reactions

Allergic reactions to synthetic fragrances include headaches and migraines, difficulty breathing, and sinus irritation, just to name a few. Fragrance mixtures also commonly trigger contact dermatitis, a type of allergic skin reaction.

In recent years, health reports show that allergies, sinus problems, migraines and asthma have all increased dramatically. Many experts believe there’s a likely link between the rise in these conditions and the increased use of products containing fragrance.

Using animal models, a 1998 study published in the Archives of Environmental Health looked at how fragrance products produce toxic effects in mammals. Researchers found that the emissions of fragrance products caused various combinations of eyes, nose and throat irritations; pulmonary irritation; decreases in airflow velocity when exhaling; and signs of neurotoxicity.

This neurotoxicity was even worse when the animal subjects endured repeated exposure to the scented products.

Synthetic fragrances also can harm indoor air quality and lead to allergies and toxicity.

4. Asthma and Other Breathing Difficulties

If you have asthma, you really don’t need anything to get in the way of breathing easily. It’s extremely common for asthmatics to suffer health symptoms when exposed to perfumes, colognes and other scented products, especially when they contain artificial scents.

One study looked at patients with a history of worsening asthma symptoms after being exposed to cologne. The study authors found that the patients’ exhalation volume declined by 18 percent to 58 percent during cologne exposure.

If you have asthma or any other breathing trouble, then truly fragrance-free products are your best bet.

Better Alternatives

The good news is that if you are a careful reader, you can help yourself and your family avoid the dangers of synthetic scents in all of the products you buy and use.

There are also many better options and ways to avoid the dangers of synthetic scents, including:

• Live with fewer fragrances in your life. One easy solution to freshen your air? Put a bowl of white vinegar on your countertop or windowsill to aid in natural odor control. Be sure to focus on cleaning up the source of odor, though, too — not just covering up the foul smell.
• Completely avoiding any product that lists fragrance, parfum, phthalate, DEP, DBP or DEHP as an ingredient.
• Look for products that use organic essential oils when you are looking for a scent.
• Buy certified organic products, which are less likely to include artificial scents (but still read labels). Watch out for “limonene” or “linalool” on labels, too. When they are listed in this form on the label, they are likely synthetic, man-made versions, not the natural compounds part of a more complex organic essential oil.
• To provide a fresh, natural scent to your home or office, use fresh cut herbs and flowers and potted plants. Studies have even shown that the best houseplants that remove pollution help strip indoor air of some toxic compounds.
• Make homemade cleaning products since they are another huge source of synthetic scents.
• Buy laundry detergent that is scented with pure essential oils or that is fragrance-free. You can also make your own homemade laundry soap.
• If you are super sensitive or just don’t want to deal with smelling anything at all, choose fragrance-free or unscented products. Just make sure to still read labels carefully because sometimes companies will use other questionable ingredients to create that lack of scent.
• If you want to burn an occasional candle, use beeswax with a lead-free wick, but understand that any type of combustion will cause some level of particulate pollution in the home. (At least you won’t get the toxic fragrance or petroleum chemicals.)
• Question companies that don’t fully explain how their products are scented. Maybe you’ll get some additional information or get them to think again before not fully informing their customers.
• Make sure to avoid synthetic scents with pet products, since the dangers of synthetic scents can be similar for animals.

The post Dangers of Synthetic Scents & How to Avoid Them appeared first on Dr. Axe.

Many people have heard that foods with antioxidants protect us from free radical damage, which is responsible for many of the effects of aging on both the body and mind. But what exactly are free radicals, why are they bad and where do they come from?

When antioxidant levels in the body are lower than those of free radicals, due to factors like poor nutrition or lots of incoming toxins, the immune system is overloaded, and aging occurs more rapidly. In order to know how to best protect yourself from health problems linked to free radical damage — and there are many — it helps to understand what types of lifestyle habits or dietary choices cause them to accumulate in the first place.

As you’ll learn below, a diet rich in a variety of plant foods along with things like exercise and stress reduction help reverse the destructive oxidation process.

What Are Free Radicals and How Do They Cause Damage?

The definition of free radicals is “uncharged molecules (typically highly reactive and short-lived) having an unpaired valence electron.” According to the Pharmacognosy Review, “reactive oxygen species and reactive nitrogen species are generated by our body by various endogenous systems, exposure to different physiochemical conditions or pathological states.”

Free radicals can be very harmful, but their production within the body is certainly not abnormal or even entirely bad. Despite contributing to the aging process, free radicals are also essential players in the immune system. Our bodies produce free radicals as byproducts of cellular reactions, metabolism of foods, breathing and other vital functions.

The liver produces and uses free radicals for detoxification, while white blood cells send free radicals to destroy bacteria, viruses and damaged cells.

Why are free radicals thought to be dangerous then? As naturopath Dr. Stephen Byrnes explained, free radicals are unstable molecules, meaning they’re always on the lookout for chemical components that other cells have but that they themselves are missing.

Electrons exist in pairs, and free radicals are missing an electron. This is their weapon of sorts: Free radicals “react” with just about anything they come into contact with, robbing cells and compounds of one of their electrons. This process makes the affected (“robbed”) cell or compound unable to function normally and turns some cells into electron-seeking muggers themselves, leading to a chain reaction in the body and the proliferation of even more free radicals.

The clean-up crew, our immune system’s “soldiers,” lose their control and end up marauding and pillaging throughout the body, destroying healthy cells and tissues.

What Is Oxidative Stress, and How Do Antioxidants Fit In?

Free radicals ultimately harm and age the body over time because they damage DNA, cellular membranes, lipids (fats) stored within blood vessels and enzymes. Normally, free radicals — or as they’re also commonly referred to, reactive oxygen species and reactive nitrogen species — live in balance with antioxidants in the body. It’s when this balance is disturbed, due to low intake of antioxidants and accumulation of free radicals, that accelerated aging occurs.

The damage done by free radicals in the body is known as oxidation:

• Oxidation is the same process that browns an apple or rusts metal. Rampaging free radicals react with compounds in the body and oxidize them. The amount of oxidation in the body is a measure of oxidative stress.
• High levels of oxidative stress affect every organ and system in the body and have been linked with everything from Alzheimer’s disease, arteriosclerosis, cancer and heart disease to accelerated aging, asthma, diabetes and leaky gut syndrome. Oxidative stress is believed to lead to the development of the most prevalent chronic diseases and disorders killing adults today, especially heart disease, cancer and diabetes.
• Oxidation lays the foundation for the proliferation of free radicals and damage to cells, muscles, tissue, organs, etc.

Antioxidants counteract free radicals because they’re essentially “self-sacrificing soldiers.” As Byrnes explained, they donate an electron to free radicals to “calm” them down and are consumed in the process.

Our bodies use antioxidants to lessen the impact of free radicals, and our diets give us the tools to do so. Glutathione is considered the most important “master” antioxidant and is the liver’s major weapon. It’s created from the amino acids cysteine, glycine and glutamic acid.

Other major antioxidants that have been identified include some you’re likely familiar with, such as vitamins A, C and E; beta-carotene; bioflavonoids; CoQ10; selenium; and zinc. Copper and manganese have roles in antioxidant production as well.

Many other phytochemicals from plants also seem to play antioxidant roles. We usually think of these chemicals — like lycopene, tannins, phenols, lignans or quercetin, for example— as antioxidants even though the body doesn’t make them on its own. Once consumed they help reduce inflammation and the effects from oxidation.

Here are some of the roles that antioxidants have:

• The antioxidant lipoic acid repairs essential enzymes in the body.
• Melatonin is an important antioxidant linked to regulation of the circadian rhythm (sleep/wake cycle).
• Even cholesterol can have antioxidant benefits. “Good” HDL cholesterol  in some ways acts as a powerful antioxidant by repairing damaged blood vessels and reducing oxidation, meaning the addition of oxygen to low-density lipoproteins (LDL or “bad” cholesterol). This helps stop the buildup of fatty plaque on artery walls (atherosclerosis) and keeps blood flowing to the heart.

Our ability to produce antioxidants in the body declines with age. The reason that antioxidants are often touted as “anti-aging” compounds is because they help protect us from age-related diseases, which are caused in part by free radicals and inflammation.

While we can never entirely stop the aging process, as diet high in antioxidant foods helps us age much more gracefully — living longer, healthier, more vibrant lives.

Causes

What causes free radicals to proliferate? Basically, the typical “Western lifestyle” — with its processed foods, absence of healthy whole foods, reliance on medications and antibiotics, common use of alcohol or drugs, environmental pollutants, and high stress levels.

Free radicals are generated due to oxidation and when toxins are broken down in the body. The liver produces free radicals as it breaks down compounds and removes them.

The major sources of free radicals include:

• Ordinary body functions, such as breathing and digestion
• Exposure to radiation
• Exposure to other environmental pollutants
• Consumption of cigarettes, tobacco, drugs and alcohol
• Certain medications or high use of antibiotics, which leads to antibiotic resistance
• A poor diet that includes foods like unhealthy fats, too much sugar, pesticides, herbicides or synthetic additives. Many processed and refined foods contain oxidized fats that add free radicals to the body. Excessive amounts of sugar and sweeteners are other sources of free radical growth that contribute to aging, weight gain and inflammation.
• Even too much exercise (overtraining) generates added free radicals
• High amounts of emotional or physical stress. Stress hormones (like too much cortisol) can generate free radicals.

Best Ways to Fight Free Radical Damage

1. Start Eating More Foods Rich in Antioxidants

One of the best defenses against free radical damage is consuming more antioxidants. Here are some the best antioxidant foods to eat:

• Brightly colored fruits and vegetables — Orange foods like carrots, sweet potatoes, pumpkin, squash and cantaloupe contain carotenoids that are beneficial for your skin and eyes. These antioxidant foods help reduce sunburn and wrinkles while protecting your vision. According to the International Dermal Institute, oxygen free radicals are implicated in the overall aging process and are responsible for photoaging, cancer and inflammation in the skin. Similarly to orange veggies, citrus fruits contain a compound called quercetin. Spinach and other leafy greens like kale are high in lutein, and tomatoes and red peppers contain lycopene, all of which have anti-aging effects.
• Berries, grapes and red wine — These deeply hued fruits are some of the highest in antioxidants, such as resveratrol. A study in the Journal of Agricultural & Food Chemistry found berries were an easy winner in the amount of antioxidants for the price, especially when you buy the organic kinds frozen. As an added bonus, berries also tend to be lower in sugar than other fruits and contain lots of fiber.
• Green and white tea — White and green teas are very minimally processed and contain less caffeine than coffee (or even other varieties of tea). They also contain a very high concentration of antioxidants called polyphenols that have been shown to have cancer-fighting properties.
• Cocoa —A study from Seoul National University found that cocoa has a higher antioxidant content than green tea, black tea and even red wine. But you want to make sure the cocoa or dark chocolate you eat is very minimally processed, such as the kinds that are a high percentage of cocoa (more than 65 percent or so) and labeled raw and organic.
• Herbs and spices— These include things like cinnamon, oregano, ginger, turmeric and rosemary. Additionally, essential oils made from the same plants can also be great sources of antioxidant and anti-inflammatory compounds.

While eating more antioxidant foods is a big step in the right direction, you also benefit from limiting intake of pesticide- and herbicide-laden foods (those that are not organically grown) and by avoiding too much sugar, refined oil or refined grains. Use natural, cold-pressed oils like coconut or olive oil, since heat oxidizes fats in refined oils, and be sure to limit intake of antibiotic- and hormone-laden foods, such as farm-raised meat or fish.

2. Avoid Toxin or Pollutant Exposure

Besides improving your diet, here are other ways to start reducing free radical damage:

• Avoiding environmental pollutants in water
• Reducing chemical exposure in household and cosmetic products, such as by purchasing those that are natural and made from essential oils
• Avoiding overuse of medications and antibiotics
• Reducing stress in your life
• Regularly getting moderate amounts of exercise. Keep in mind that while being sedentary is definitely not helping you to age any slower, overworking yourself isn’t either. Exhaustion, mental fatigue and burnout also cause the immune system and body more damage, so exercise but make sure to also give yourself rest days.
• Reaching and maintain a healthy body weight
• Trying to normalize blood sugar and cholesterol levels to prevent diabetes, heart problems and blood pressure changes

Will Supplements Combat Free Radicals?

According to some experts, there are literally thousands of different antioxidants in the human diet, and they exist in many different forms. Because of the complexities of how antioxidants work in the body to combat free radicals, some scientists believe that only in food form do phytonutrients or antioxidants interact beneficially with our bodies.

Author of “In Defense of Food,” Michael Pollan, calls this obsession with finding the magical and pivotal ingredient in foods “nutritionism” and “reductionist science” and believes that it actually promotes unhealthy eating. Looking at foods from the perspective of the specific nutrients they contain dissolves “distinctions between processed foods and whole foods,” Pollan says. It’s easier to post “contains essential vitamins and minerals” or “contains antioxidants vitamins C and E” on a box of processed cereal than it is to label a banana or a carrot in the same way.

Getting antioxidants naturally from whole foods and an unprocessed diet with a wide variety of fruits and veggies is typically recommended rather than from supplements. However, supplements can help with nutritional gaps, and if you purchase reputable, high-quality supplements, they can be beneficial.

Based on all of the information above, you can see that while it’s helpful to be aware of individual antioxidants and their benefits, the bigger goal regarding prevention of free radical damage is to focus on consuming a wide variety of nutrient-dense, whole foods. At the same time, it’s important to reduce the toxin load in your body by removing things like unnecessary medications, too much stress and pollutants from your life.

Precautions

With the invention of anti-aging supplements, experts now worry that people may rely on supplements to counteract unhealthy lifestyle choices and poor nutrition. There’s also the risk that consuming high doses of concentrated antioxidants from supplements may compromise the defensive role of free radicals in the immune system or have other problematic effects like interfering with proper exercise recovery.

The bottom line is that, according to studies, isolating specific antioxidants and consuming them from pills to lower free radicals isn’t as helpful compared to eating whole foods. Variety and interaction of many different antioxidants as they exist in food seems to be most beneficial for longevity and optimal health.

Final Thoughts

• Our bodies produce free radicals as byproducts of ordinary cellular reactions like breathing or other vital functions, in addition to exposure to pollutants, a poor diet, radiation, high amounts of stress and other toxins.
• Antioxidants help slow down the effects of free radicals and protect us from disease or signs of early aging. Antioxidant sources include plant foods like fruits or veggies, green or white teas, cocoa, red wine, spices, and herbs.
• The best way to reduce free radical damage is through a healthy diet and lifestyle, rather than taking supplements. Antioxidant supplements can sometimes cause unwanted effects and are not as beneficial as eating whole plant foods, though they can be beneficial for closing nutritional gaps.

The post Free Radicals: Effects on Health and How to Combat Them appeared first on Dr. Axe.

Most people tend to look at the cycle of life as inevitable, and while it’s true that none of us can outrun Father Time, there are natural life extenders that can activate longevity pathways to slow the aging process.

“Genes are not your destiny,” says Dr. David Sinclair, Ph.D., A.O., on the Dr. Axe show podcast. “… You can change that rate of aging by doing the right things.”

What are those things? Sinclair, a professor in the Department of Genetics, co-Director of the Paul F. Glenn Center for Biology of Aging Research at Harvard Medical School and founder of the Sinclair Lab at Harvard’s Blavatnik Institute, which specializes in genetics and longevity, says that a healthy lifestyle is the key, emphasizing these five things the most:

1. Eat healthy.
2. Don’t get obese.
3. Exercise.
4. Get enough sleep.
5. Have friends.

“These things can extend your life span by 14 years or more just by doing the basics,” he says. “And it turns out an estimated 80% of your health and longevity is not genetic. It depends on how you live your life.”

Keys to Longevity

Sinclair says four important factors in longevity are:

• blood sugar levels
• inflammation
• liver function
• testosterone levels and hormones in general

By looking at these factors and others, Sinclair’s team has been able to determine people’s biological age — how old they are based on their bodies and health, not necessarily how long since they were born — and his researchers have discovered a group of longevity genes called sirtuins.

“They control how fast we age,” Sinclair says of sirtuins. “There are molecules in foods we eat that activate these defenses in our body, these genes. These molecules are the same that are in food types that people in Blue Zones eat: resveratrol and oleic acid found in things like olive oil, avocado and nuts.”

It turns out, these genes are not predetermined. They can be fostered to help extend longevity and support a healthier overall lifestyle.

“We’ve got the wrong conception about what aging is. We tend to think that it’s just a natural process that we can do nothing about, but we’ve learned that that’s not true — 80% of the rate of our aging is in our own hands. It’s actually controlled by how we live and what we eat,” Sinclair says.

“I am proposing a new theory about why we age: the loss of information in our body and how to preserve that information over time. The analogy would be if we had a DVD of information on ourselves, over time the it gets scratched, so the cell cannot read the original genetic information easily. What we’ve discovered is we can now polish that DVD and get the cell to read the useful information again. And in that way, we’re actually showing that we can reverse the aging process.”

This information is all backed by outside research as well. For instance, the American Heart Association looked at 30 years of data to unearth ways to add years to life and found some people may be able to add up to 12 years or more to their lives by following a healthy lifestyle.

The study determined that if people followed five low-risk lifestyle rules they could increase longevity:

1. Eat a healthy diet.
2. Don’t smoke.
3. Exercise regularly.
4. Limit or eliminate alcohol consumption.
5. Maintain a healthy body weight.

How to Support Longevity

1. Allow Yourself to Be Hungry

“There’s a lot of evidence that fasting turns on these longevity pathways,” Sinclair says. “… Don’t eat three large meals a day and snack in between. I think the old idea of always having food around and never being hungry has to be revised.”

2. Move, Move, Move

“Don’t sit in a chair all day. Get a standing desk if you can. Go for walks, and even better do HIIT if you can. Work out. Keep your muscles from declining,” says Sinclair.

Maybe it’s also finding a new sport that you want to play again and again, with friends — such as golf, tennis or pickleball.

3. Get Enough Sleep

Sleep affects all aspects of health and has huge effects on aging. It’s vital. Aim for at least seven hours a night.

This is especially true for people 50 and older. A 2019 study sought “to examine the associations of sleep duration and sleep disturbances with healthy and chronic disease-free life expectancy (LE) between ages 50 and 75.”

The study authors revealed that people who slept less than seven or more than nine hours per night had one to three years fewer healthy and disease-free years compared to those who got seven to nine hours daily. In addition, those who reported severe sleep disturbances had three to six fewer healthy and disease-free years.

The researchers concluded, “Sleeping 7-8.5 hours and having no sleep disturbances between ages 50 to 75 are associated with longer healthy and chronic disease-free LE.”

4. Have a Calm Mental Attitude

“Part of that is having a goal in life. The other is to have a partner or friends and family that are caring and loving around you. That will definitely reduce your amount of stress. It’ll help you sleep, and it’ll make every day much more enjoyable as well,” he says.

“Chronic stress is a real problem for aging,” he adds. “It can rapidly shorten the ends of chromosome, the telomeres. We also know mainly from studies in the lab with mice is that if you manipulate the brain of the mouse to have more inflammation, it will age prematurely and vice versa — if you lower the inflammation in the brain it can live longer.

“We also know that if you turn gene No. 1 on in the mouse’s brain, it’ll be healthier and live longer. That tells me probably how our brains are functioning, how worried we are, how depressed we are can have major impacts on the aging of the rest of the body.”

This is backed by outside research as well. In fact, research out of Harvard Medical School found the nervous system may play a surprising role in aging, and it turns out limiting brain activity may actually have a part in extending longevity.

It sounds odd, but by evaluating the brain tissue from hundreds of older people who had not shown any cognitive deficits before death, the researchers found that those with greater neuronal excitement — more brain activity — actually lived shorter lives than those with less neuronal excitement.

5. Focus on Eating the Right Foods

Remove the bad from the diet, and focus on nutritious foods:

• Any type of sugar is bad.
• Try not to eat too much process carbohydrates
• Keeping blood sugar levels at a steady level, not too high, is clearly important, so eat foods that support healthy blood sugar.
• Avoid excess body fat. It’s been shown obesity lowers the amount of NAD and lowers your sirtuin defenses.

“I stopped eating dessert at age 40, though I still steal tastes,” Sinclair says. “Try to focus on fresh food if you can, and also I think plant-based mainly is the way to go for ultimate longevity based on a lot of data over the last few thousand years. We know that that’s what you need to do.”

Health experts have even studied the link between diet and longevity, and in 2022, research unveiled some guidelines for a longevity diet. Published in the journal Cell, researchers analyzed data gathered for more than 100 years to determine the best eating approach for a longer life.

By following what they dubbed a longevity diet, the researchers determined women can increase longevity by nearly 11 years and men by up to 13 years if they follow this way of eating starting at age 20. If they wait until they turned 60, they still could extend their lives by up to eight years.

Other studies have found similar findings. For instance, research out of Norway found that changing from a more processed diet to a nutrient-dense diet that mimics the Mediterranean diet, may help extend life by eight to 13 years, depending on age and other factors.

So what is the longevity diet? Here are some of the main findings for eating to extend life:

• Consume complex carbohydrates.
• Focus on plant and fish proteins.
• Healthy fats should make up 30% of calories.
• Intermittent fasting is recommended, ideally for a 12- to 13-hour period.
• Consume the top anti-aging foods, such as olive oil, grapes, coffee and other high-antioxidant foods.
• Get your daily dose of fiber.
• Limit red meat and processed meat consumption.
• Avoid foods with added sugar, and limit sugar intake overall.

Sample Day for Dr. Sinclair

1. Say Goodbye to Three Meals a Day

“I try to skip breakfast or have a very small breakfast,” Sinclair says.

He has a few spoonfuls of homemade yogurt mixed with resveratrol if he does eat breakfast, then doesn’t eat again until having a late lunch or even dinner on busy days. When he does eat lunch, he typically eats light, such as a salad without much dressing and possibly some fruit. He also consumes plenty of hot drinks that are low in caffeine to support immunity.

“Then for dinner I eat mostly a plant-based diet,” Sinclair says. “I’ll eat a little meat since I lift weights to help body recover but not a big red meat, steak guy. I don’t think in the long run that’s super healthy. Carnivore diets are OK short run, but I focus on eating plants that are picked freshly.”

2. Sauna/Cold Plunge

Sinclair describes these as activities “that trick the body into feeling like it’s under threat, under adverse conditions, and it fights back. That’s hormesis. The definition of hormesis is to be uncomfortable, and that pays dividends in the long run.”

For instance, research shows using a sauna can help lead a longer, healthy life while cold water can have benefits for a longer life as well, whether it’s taking a cold shower or swimming in cold water.

3. Exercise

“For people who are in the second half of their life, it’s important to maintain flexibility and muscle strength. Lift some weights. Especially if you’re in the first half of your life and all the way up to 80, you want to do high-intensity interval training, get your heart rate up to a safe level. It doesn’t have to be for a half hour — it can be as little as 10 minutes every few days. That alone has been shown to have remarkable protection against diseases of aging,” says Sinclair.

4. Take Anti-Aging Supplements

• NAD+: “Sirtuins make enzymes that protect the body. They send out the troops to repair DNA and get rid of bad proteins that have accumulated. Those enzymes don’t work at all if they don’t have enough NAD. NAD is a common chemical that our bodies make all the time. We need it to survive. Without NAD we’d be dead in probably 30 seconds or less. Now we know NAD levels control our health and longevity. We think our body loses NAD and its ability to make NAD as we get older. But we also know there are ways to boost NAD levels naturally: One way is to exercise. One way is to be hungry. And another way is to take a supplement which consists of a precursor to NAD.”
• NMN: “It’s the immediate precursor to NAD, what the body make NAD from,” Sinclair says. “We’re doing clinical trials now. This is based mouse studies. The mice show promise, protection against loss of endurance, mice have more energy, they’re protected against diabetes. I’m taking this NAD booster with an abundance of caution.”
• Resveratrol
• Vitamin D
• Berberine
• Vitamin B12: Be careful. Dr. Sinclair had to stop taking it because his levels were exceedingly high, but it’s an important vitamin for longevity, so you may want to supplement if your levels are low.

Conclusion

• No one can outrun Father Time, but there are things you can do to slow the aging process and support longevity.
• Dr. David Sinclair has found that we can control up to 80% of the aging process through lifestyle factors.
• He says the keys to combat aging are to eat healthy, avoid gaining excess body fat, exercise, get enough sleep, have supportive friends and family, and allow yourself to be hungry every once in a while.

The post Longevity: The Keys to Slow the Aging Process appeared first on Dr. Axe.

If you are one of the millions of people who has prediabetes, diabetes, metabolic syndrome or any other form of “insulin resistance,” maintaining normal blood sugar levels can be challenging. Over the past several decades, these chronic disorders have swept through the U.S. and many other nations, reaching epidemic proportions and causing serious, but often preventable, side effects like nerve damage, fatigue, loss of vision, arterial damage and weight gain.

Elevated blood sugar levels maintained for an extended period of time can push someone who is “prediabetic” into having full-blown diabetes (which now affects about one in every three adults in the U.S.). Even for people who aren’t necessarily at a high risk for developing diabetes or heart complications, poorly managed blood sugar can lead to common complications, including fatigue, weight gain and sugar cravings. In extreme cases, elevated blood sugar can even contribute to strokes, amputations, coma and death in people with a history of insulin resistance.

Blood sugar is raised by glucose, which is the sugar we get from eating many different types of foods that contain carbohydrates. Although we usually think of normal blood sugar as being strictly reliant upon how many carbohydrates and added sugar someone eats, other factors also play a role. For example, stress can elevate cortisol levels, which interferes with how insulin is used, and the timing of meals can also affect how the body manages blood sugar.

What can you do to help avoid dangerous blood sugar swings and lower diabetes symptoms? As you’ll learn, normal blood sugar levels are sustained through a combination of eating a balanced, low-processed diet, getting regular exercise and managing the body’s most important hormones in other ways (such as getting enough sleep and reducing stress).

The power is within your hands, since many of the disorders triggered by poorly managed blood sugar are avoidable and can be managed naturally and successfully through practicing certain healthy habits.

What Is Normal Blood Sugar?

What doctors consider to be “normal” blood sugar depends on your medical history (such as if you have or ever had diabetes) and when the last times you ate something and exercised were. Blood sugar is measured in terms of milligrams of sugar per dL of blood, and measurements are most often taken in the morning after you’ve been fasting through the night.

The following blood sugar measurements are considered healthy and normal according to health authorities, including the American Diabetes Association:

• If you’re generally healthy (you don’t have diabetes) and you haven’t eaten anything in the past eight hours (you’ve been “fasting”), it’s normal for blood sugar to be anything between 70–99 mg/dL (less than 100 mg/dL).
• If you’re healthy and you’ve eaten within the past two hours, it’s normal for blood sugar to be anything less than 140 mg/dL.
• If you do have a history of diabetes, fasting glucose should ideally also be below 100 mg/DL, which might need to be managed through the use of insulin. It’s also considered healthy to have levels between 70–130 prior to eating.
• If you have diabetes and you’ve eaten in the past two hours, the goal is to have blood sugar below 180 mg/dL.
• If you have diabetes, you want to keep blood sugar between 100–140 mg/dL prior to bedtime and at least 100 mg/dL prior to exercising.

Signs of High/Low Blood Sugar

Even without measuring your blood sugar levels, there are certain clues that things might not be “normal.” How do you know if you’re not successfully managing your blood sugar levels throughout the day?

Common signs and symptoms not to ignore that can signify diabetes and fluctuating blood sugar levels include:

• Fatigue or chronic fatigue syndrome, low energy levels
• Sugar/carb cravings
• Excessive thirst
• Weight fluctuations/weight loss
• Increased urination
• Mood swings, nervousness or “jitteriness”
• Blurred, worsening vision
• Slow healing of skin wounds, dryness, cuts and bruises
• Frequent infections
• Heavy breathing and trouble exercising
• Tension headaches

Causes of Abnormal Blood Sugar Levels

People who tend to experience fluctuating, “abnormal” blood sugar levels include:

• anyone with prediabetes or diabetes
• those eating a poor diet, high in sugar, refined grains, artificial ingredients and packaged foods
• people who skip meals, don’t eat enough or who fad diet
• anyone who doesn’t eat around the time of exercising, before or after workouts, to help refuel
• people who don’t get enough sleep and live with high amounts of chronic stress
• pregnant women (who can be at risk for gestational diabetes)
• people with a history of insulin resistance/diabetes in their families

Your diet is the single most influential factor when it comes to your blood sugar levels. The foods that we eat fall into one of three categories: carbohydrates (sugars and starches), proteins and fats.

Fats don’t affect blood sugar, while carbohydrates — and to a small extend proteins — do. Carbohydrates in our diets along with a portion of the protein we eat are turned into glucose, which is what gives cells most of their energy and helps fuel the majority of the body’s many functions.

Glucose requires insulin in order to be brought into cells, which is the hormone secreted by the pancreas that’s most important for blood sugar control. When we eat carbohydrates or proteins, blood sugar rises, which alerts the body to produce more insulin in order to bring levels back to normal by ushering sugar to cells. Insulin levels rise and fall in accordance with our diets and are also impacted by levels of other hormones, such as cortisol.

In people who have diabetes (whether type 1 or type 2), cells stop responding to insulin the way they should and the process described above starts to break down. Either not enough insulin is being produced by the pancreas or cells are no longer responding to normal amounts of insulin (called “insulin resistance). This is when a lifestyle and diet to manage diabetes become especially important.

Problems maintaining normal blood sugar can arise when:

• Insulin-releasing mechanisms no longer work as they should — specifically beta cells within the pancreas stop reacting to changes in blood sugar normally and too little insulin is produced, leaving blood sugar elevated.
• When blood sugar levels aren’t managed, hyperglycemia and hypoglycemia can then occur as levels rise and fall drastically. These comes with many side effects that are indicative of prediabetes or diabetes, including fatigue, sugar cravings, changes in blood pressure, weight loss or gain, nerve damage, and nervousness.
• Cells stop receiving enough energy since insulin is no longer doing its job of bringing them enough glucose (sugar). At the same time, blood glucose levels can remain elevated, which damages the kidneys, heart, arteries and nerves — which in turn affects the whole body negatively.

How to Maintain Normal Blood Sugar

Most of the habits that help us maintain healthy, normal blood sugar levels are fairly obvious and simple to carry out. However, some might also surprise you, especially if you think it will be tough to start managing your blood sugar better.

Small changes in your diet, exercise routine and sleep schedule can wind up making a big difference when it comes to blood sugar management. Let’s look at some of the best ways to help get you on the right track to reaching and maintaining normal blood sugar levels for life.

1. Eat a Low-Processed, Anti-Inflammatory Diet

A healthy diet is key to blood sugar management and preventing or treating diabetes. It’s not that you must avoid consuming any carbohydrates or sugar when trying to maintain normal blood sugar — just that you need to balance them out with protein/fats, and focus on getting them from real, whole foods.

Eating a source of protein, fiber and healthy fat with all of your meals can help stabilize blood sugar, especially when you consume carbs/sugar (such as starchy veggies like potatoes, fruit or whole grains). These slow down the absorption of sugar into the bloodstream, help manage your appetite, and are also important for your metabolism and digestion.

• Some of the best protein foods for managing blood sugar include: wild fish such as salmon, free-range eggs, grass-fed beef or lamb, raw dairy products (including yogurt, kefir or raw cheeses), and pasture-raised poultry
• Healthy fats include: virgin coconut oil, MCT oil, extra virgin olive oil, nuts and seeds (like almonds, chia, hemp and flax), and avocado. Coconut oil, ghee and grass-fed butter are all some of my favorite fat-burning foods for managing blood glucose levels while also improving the taste and filling quality of your meals.
• High-fiber foods include: fresh veggies, whole pieces of fruit (not juice), sprouted beans or peas, and ancient grains. Some of my favorite foods especially high in fiber are artichokes, green leafy vegetables, chia seeds, flaxseeds, apples, pumpkin seeds, almonds, avocado and sweet potatoes.
• Consider the supplement berberine to control blood sugar and lipid metabolism as effectively as metformin, with researchers describing it as a “potent oral hypoglycemic agent.” A study published in the World Journal of Cardiology demonstrated that red yeast rice extract may also help with healthy maintenance of normal blood sugar levels. This study specifically looked at the effects of a supplement containing berberine, red yeast rice and policosanol.
• Other foods and drinks that make great additions to a blood-sugar-stabilizing diet include apple cider vinegar, cinnamon, green tea, herbal teas, fresh herbs and spices.

2. Switch Up Your Carbs and Sweeteners

While all types of added sugars are capable of raising blood sugar levels, some sources of sugar/carbs affect blood glucose levels more so than others. When you use appropriate amounts sparingly, natural/unrefined, ideally organic sugar sources (such as those from fruit or raw honey) are less likely to contribute to poor blood sugar management than refined sugars (such as white cane sugar or refined products made with white/bleached wheat flour).

To help sustain normal blood sugar, check ingredient labels carefully, since sugar can be listed under dozens of different names.

• Skip anything made with refined flour (also called wheat flour or “enriched flour”) and added sugars, such as beet sugar/beet juice, cane sugar, high fructose corn syrup, fructose and dextrose.
• Instead choose natural sweeteners, including raw honey, organic stevia, dates, pure maple syrup or blackstrap molasses.
• Most importantly, still watch your portion sizes, using only a small amount per day of even natural sweeteners (such as one to three teaspoons daily).
• When it comes to grain-flour products, it’s best to consume grains in their whole form whenever possible as opposed to in flour form, which tends to spike blood sugar more. But if you must use flour, choose those made with 100 percent whole grains, or else try coconut flour or almond flour for an even healthier option.
• In terms of beverages, stick with water, seltzer, herbal tea or black tea, and coffee. Coffee is best in moderation, meaning one to two cups daily, especially compared to sweetened drinks, juices or soda.
• Keep in mind that alcohol can also raise blood sugar, especially if you consume sweetened alcoholic drinks (such as certain dessert/fortified wines, sherries, liqueurs, mixed drinks with juice and ciders).

3. Get Regular Exercise

You’re probably already aware that there are literally dozens of benefits associated with exercise. According to the National Diabetes Association, exercise manages blood sugar in more than one way. Short-term exercise helps cells in your muscles to take up more glucose in order to use it for energy and tissue repair, therefore lowering blood sugar in the process. Long-term exercise also makes cells more responsive to insulin and helps prevent resistance.

Doing about 30–60 minutes of exercise most days of the week (such as running, cycling, swimming and lifting weights) is also a simple, beneficial way to lower inflammation, manage stress, improve immunity and balance hormones. Insulin sensitivity is increased, so your cells are better able to use any available insulin to take up glucose during and after activity.

4. Manage Stress

Excessive stress can actually cause blood sugar levels to rise due to an increased release of the “stress hormone” cortisol. Stress kicks off a vicious hormonal cycle for many people. It not only contributes to high blood sugar by raising cortisol, but also tends to increase cravings for “comfort foods” (many of which are refined and filled with sugar or other inflammatory ingredients) and often interferes with getting good sleep.

All around, dealing with high amounts of stress makes it less likely that people will take good care of themselves and keep up with healthy habits that contribute to normal blood sugar. For example, skipping workouts and drinking more alcohol and caffeine are both common among chronically stressed adults.

These self-destructive habits contribute to even more stress, which interferes with blood sugar management even more. It’s no wonder that people who develop health problems like diabetes or heart disease, or even who wind up gaining a lot of weight and facing obesity, tend to feel more depressed and hopeless but find it hard to break the cycle and develop new habits.

What are some ways you can help deal with the inevitable stresses that occur in life? Studies have found that natural stress relievers, including exercise, yoga, meditation and using relaxing essential oils for anxiety (such as lavender, rose and frankincense) are all helpful for diabetics and those with insulin resistance.

Other ways to wind down include spending more time outdoors, joining groups in your community, and connecting with family and friends more.

5. Get Enough Rest

Being well-rested is crucial for maintaining a healthy outlook on life, sticking with healthy habits and even managing hormone levels.

A lack of sleep can raise stress and appetite hormones (like cortisol and ghrelin, which make you hungry), making it harder to void sugary snacks, refined grain products and caffeine overdose.

Sleep and metabolic processes are linked in several key ways, and research shows our natural circadian rhythms can trigger high blood glucose or raise the risk for diabetes when they’re disturbed. Sleeping too little, getting poor quality sleep or sleeping at the wrong times can impair insulin secretion even if you don’t change your diet.

Aim to get between seven to nine hours of sleep per night, ideally by sticking with a normal sleep/wake schedule — in order to balance hormones, curb stress responses, and have enough energy to exercise and keep up with your day.

Final Thoughts

• Elevated blood sugar levels maintained for an extended period of time can push someone who is “prediabetic” into having full-blown diabetes (which now affects about one in every three adults in the U.S.).
• People who tend to experience fluctuating, “abnormal” blood sugar levels include anyone with prediabetes or diabetes; those eating a poor diet, high in sugar, refined grains, artificial ingredients and packaged foods; people who skip meals, don’t eat enough or who fad diet; anyone who doesn’t eat around the time of exercising, before or after workouts, to help refuel; people who don’t get enough sleep and live with high amounts of chronic stress; pregnant women (who can be at risk for gestational diabetes); and people with a history of insulin resistance/diabetes in their families.
• Signs of high/low blood sugar include fatigue and low energy levels; sugar/carb cravings; excessive thirst; weight fluctuations/weight loss; increased urination; mood swings, nervousness or jitteriness; blurred, worsening vision; slow healing of skin wounds, dryness, cuts and bruises; frequent infections; heavy breathing and trouble exercising; and tension headaches.
• In order to achieve normal blood sugar levels and maintain them, eat a low-processed, anti-inflammatory diet that includes protein foods, healthy fats and high-fiber foods; switch up your carbs and sweeteners, avoiding refined flour and utilizing natural sweeteners in moderation; get regular exercise; manage stress; and get enough rest.

The post How to Maintain Normal Blood Sugar appeared first on Dr. Axe.

Cryotherapy has become an increasingly trendy “therapy” in recent years in the alternative healthcare space. Even well-known celebrities and athletes, like LeBron James, have reported using cryotherapy to support exercise recovery and performance.

While cryotherapy might seem like a novel and exciting concept, the use of very cold temperatures to reduce pain, support healing and elevate moods is actually nothing new. People all over the world have used cold packs and ice baths to promote healing for hundreds of years.

What are the health benefits of cryotherapy (also called whole-body cryotherapy) according to the latest research? There’s some evidence that cryotherapy has anti-inflammatory, anti-analgesic, and antioxidant effects. However study results have been mixed overall, since not every study has found that cryotherapy is any better than rest and stretching for decreasing symptoms like muscle, bone and joint pain, fatigue and soreness.

It’s important to point out that the Food and Drug Administration (FDA) does not currently regulate the use of cryotherapy offered by“cryotherapists” at cryotherapy centers, nor does it recognize any of its medical benefits. This means that if you do choose to try cryotherapy, be aware that there are some potential risks involved.

What Is Cryotherapy?

Cryotherapy is a type of treatment that involves exposure to extremely cold air. One definition of cryotherapy is “A technique that uses an extremely cold liquid or instrument to freeze and destroy abnormal skin cells that require removal.” The extreme cold comes from liquid nitrogen or argon gas.

What is the point of cryotherapy? While not all of these benefits have been proven in studies, proponents of cryotherapy tell us that potential benefits of cryotherapy can include:

• Reduced inflammation
• Help with pain reduction and relieving muscle soreness
• Improved recovery from exercise injuries, impact or trauma
• Mood enhancement
• Increases in energy
• Help with weight loss and fat-burning
• Reductions in symptoms of osteoarthritis, osteoporosis, multiple sclerosis and rheumatoid arthritis
• Decreased asthma symptoms
• Increased libido

Even though it’s possible that some may experience improvements in their health following cryotherapy session, this has not been proven in many studies and is still widely disputed by some experts. In fact, according to a 2015 Cochrane review that included results from four laboratory-based randomised controlled trials that focused on the effects of whole-body cryotherapy, there is “insufficient evidence” that cryotherapy helps to treat symptoms like pain and soreness.

The same review stated that studies included has also not been able to show that cryotherapy does in fact improve recovery times in athletes when compared with rest.  On a positive note, the Cochrane review did found that in one study participants reported improved “well-being” and less tiredness after cryotherapy following exercise. They also found there were no reports of adverse events in any of the four studies.

On the other hand, another 2017 review published in the International Journal of Sports Medicine found the opposite to be true: cryotherapy did help to reduce soreness and improve recovery in athletes (more on this below).

How does whole-body cryotherapy (WBC) work? What does cryotherapy do to your body?

• Cryotherapy is believed to work by reducing inflammatory processes, improving blood flow, and releasing feel-good endorphins.
• “Whole-body cryotherapy” involves a single or repeated exposure to extremely cold, dry air inside a special chamber or cabin.
• A cryotherapy chamber is an upright cylindrical capsule. It is padded on the inside of the chamber and closed around most of your body, but the top of the chamber remains open so your head stays out.
• From your neck down, very cold gas surrounds your body which is released from the chamber. Inside the cryotherapy chamber it gets extremely cold, typically around minus 100 degrees Fahrenheit — and in some cases down to a low temperature of minus 300 degrees.
• Staff workers set machines that control how cold the cryotherapy temperature will get and how long the session lasts. Once the chamber reaches a low temp (such as minus 100–300 degrees Fahrenheit) this will be sustained for only about 2-5 minutes.
• Inside the chamber you wear minimal clothing, usually gloves, a woolen headband covering the ears, a nose and mouth mask, dry shoes and socks, and boxers for men. This helps to reduce the risk of cold-related injury.
• Staff worker stand next to the chamber while you stand inside. From the inside you can push the door open if you feel you want to end the session before the expected time.
• If you’re doing WBC to help with exercise recovery, you’d ideally do a session within 0–24 hours after exercise. It’s recommended that sessions be repeated several times in the same day or multiple times over a number of weeks.

Potential Benefits

1. Pain Reduction and Recovery From Injury

You’re probably already familiar with how cold packs and/or crushed ice provides effective short-term analgesia (pain relief) after injury or surgery. One of the most common reasons that people turn to cryotherapy is to prevent or treat muscle soreness after exercise, trauma or acute injuries.

A report published in Frontiers in Physiology stated that “whole body cryotherapy is a medical physical treatment widely used in sports medicine. Recovery from injuries (e.g., trauma, overuse) and after-season recovery are the main purposes for application.”  Athletes and people dealing with injuries often try cryotherapy hoping that it will be a preventive strategy for reducing the effects of exercise-induced inflammation and soreness.

A 2017 review that appeared in the International Journal of Sports Medicine, which included results from 16 eligible articles/studies, found evidence that cryotherapy helped reduce muscle pain (found in 80 percent of studies) and improved recovery in athletes and athletic capacity/performance (in 71 percent of studies). It also found that WBD didn’t cause side effects.

2. Reduced Inflammation and Tissue Damage

The same review mentioned above also found evidence that cryotherapy benefits include reduction of systemic inflammation and lower concentrations of markers for muscle cell damage. Overall, researchers involved in the review believe that cryotherapy can help improve recovery from muscle damage with multiple exposures. Multiple exposures were more likely to lead to improvements in recovery from pain, loss of muscle function, and markers of inflammation compared to single exposures/sessions.

Not every researcher/expert believes that cryotherapy works to fight inflammation. A 2014 review published in the Open Access Journal of Sports Medicine reports that “There is weak evidence from controlled studies that WBC enhances antioxidant capacity and parasympathetic reactivation, and alters inflammatory pathways relevant to sports recovery.” Researchers involved in this study believe that even though cryotherapy has tissue-cooling effects, the very cold air in the chambers is not effective as causing significant subcutaneous and core body cooling that is needed to fight inflammation. The conclusion of the review was that “athletes should remain cognizant that less expensive modes of cryotherapy, such as local ice-pack application or cold-water immersion, offer comparable physiological and clinical effects to WBC.”

Another recent review conducted by the School of Medicine at the University of Milan found observational evidence that whole-body cryotherapy modifies many important biochemical and physiological parameters in human athletes. These include “a decrease in proinflammatory cytokines, adaptive changes in antioxidant status, and positive effects on muscular enzymes associated with muscle damage (creatine kinase and lactate dehydrogenase).”

It’s also been shown that it may help reduce the size of keloid scars by freezing it with liquid nitrogen.

3. Mood Enhancement

What is the use of cryotherapy when it comes to improving your mental health? Proponents of cryotherapy say that the sudden drop in temperature once you’re inside the chamber helps to release mood-lifting endorphins, which make you feel happier and more energetic (just like when you finish exercising and feel a natural “high,” or when you take an ice cold shower to activate your brown fat).

WBC may make improve your mood because it counteracts pain, releases norepinephrine/adrenaline, facilitates mobilization and improves circulation. This seems plausible, but there hasn’t been much evidence proving it necessarily works for everyone.

4. Improvements in Energy and Less Fatigue

Many people report feeling more clear-headed and energized following cryotherapy sessions. This is likely due to the release of endorphins, reduction in inflammation and increase in blood flow.

There are some studies that have found whole-body cryotherapy can enhance psychological recovery within days after a stressful event or hard workout, including decreasing perception of muscular tiredness, fatigue and pain for 24-48 hours following the session.

5. May Help Prevent Metabolic Disease

Because some studies have found that cryotherapy can help to reduce oxidative stress and inflammation, and to increase antioxidant status, it now being researched as a treatment method for preventing metabolic diseases, such as type 2 diabetes. In some ways, exposure to the cryotherapy mimics the effects of exercise since it positively impacts inflammatory pathways. One study that examined oxidative stress and antioxidant status in nonexercising participants found that those doing cryotherapy had an increase in antioxidant status associated in comparison to the untreated control group.

Other studies have found that cryotherapy may help to build the body’s defenses against the negative impact of stress (an underlying cause of many diseases) and support the nervous system. It’s been found that right after a cryotherapy session there is a significant increases in nor-epinephrine concentration compared to resting controls, similarly to what happens with exercise. But this ultimately has a positive effect on some important cellular and physiological events associated with inflammation.

When it comes to cryotherapy’s effects on the parasympathetic nervous system, which helps to calm the body after stress, studies have found that it has a large influence on parasympathetic reactivation, including improving heart-rate variability.

Can Cryotherapy Help With Weight Loss?

All over the internet people claim that cryotherapy can help improve your appearance and burn body fat. But studies haven’t shown there is any connection between cryotherapy and weight loss. One study showed that while exposure to cold can help regulate or slightly boost energy metabolism, six months of moderate aerobic activity combined with whole-body cryotherapy did not change body mass, fat or lean body mass percentages in participants.

That being said, if you find that cryotherapy helps to lift your mood, boost your energy, reduce pain and help you stay more active, then it may possibly support your weight loss goals indirectly.

Cryotherapy vs. Cryosurgery vs. Cryoablation

• Cryotherapy, cryosurgery and cryoablation are sometimes used interchangeably to describe the use of very cold temperatures to destroy harmful cells. Usually the term “cryosurgery” is reserved for cryotherapy that involves surgery. Whole-body cryotherapy does not involve surgery and does not require a doctor or medical procedure. Whole-body cryotherapy is therefore distinguished from “localized cryotherapy” because localized is more of an accepted medical practice that has been studied extensively.
• Cryosurgery is surgery using the local application of intense cold to destroy unwanted tissue. Extreme cold is produced by liquid nitrogen (or argon gas).
• Uses of cryosurgery/cryoablation include treating: pre-cancerous skin moles, nodules, skin tags, unsightly freckles, retinoblastomas (cancer of the retina in the eyes),atrial fibrillation (a type of heart rhythm disorder), and tumors in the prostate, liver, breasts, cervix, kidneys, lungs and bones.
• The most common use of cryosurgery is removing external and internal tumors, including those on the skin or inside the body that may be cancerous. Liquid nitrogen is applied directly to external tumors with a cotton swab or spraying device that causes the tissue the be destroyed.
• Cryosurgery is the surgical application of cryoablation inside the body. Cryoablation is performed using hollow needles called cryoprobes. Liquid nitrogen or argon gas is circulated through cryoprobes so it comes into contact with a tumor and freezes the abnormal cells. After cryosurgery the frozen tissue thaws and either dissolves or forms a scab.
• Are there side effects associated with cryosurgery? Usually they are not severe and only temporary, but side effects may include: light bleeding, cramps, mild pain, swelling, blisters, redness, and rarely scarring or hair loss.

Where to Get Cryotherapy

The best way to find a cryotherapy center in your area is to ask around for a referral— such as from your physical therapist, chiropractor or doctor— or search online, for example using the database on the U.S. Cryotherapy website.

Depending on where you live, a whole-body cryotherapy session can cost somewhere in the range of $40-$100. Remember that sessions are typically very short, sometimes only a mere five minutes or less.

While cryotherapy does seem to be safe for most people overall, you should be careful about which center you choose to visit in order to reduce your risk for side effects. Make sure you visit a reputable center that is licensed and operated by knowledgable staff. Discuss any concerns you may have beforehand, and even consider asking your doctor for advice or a recommendation first if you’re unsure.

For cryosurgery treatments, ask your doctor for a recommendation or speak with your dermatologist. The type of medical professional you work with will depend on the goal of the treatment and condition being treated.

Precautions

Is cryotherapy definitely safe? What risk might be involved?

There’s still some debate over whether cryotherapy machines are safe for the public. Overall most studies and reviews have found that there are no adverse events associated with whole-body cryotherapy.

While it’s only happened very rarely, deaths have been reported that have been linked to cryotherapy. For example, in 2015 The New York Times reported about a woman in Nevada who passed away following a full-body cryotherapy session. In other states within the U.S., people have filed lawsuits claiming that cryotherapy has caused injuries including frost bite and third degree burns. This has promoted government officials to further investigate the safety of cryotherapy centers.

In certain situations whole-body cryotherapy may not be safe. Contraindications of cryotherapy can include: uncontrolled hypertension, serious coronary disease, arrhythmia, circulatory disorders, Raynaud’s phenomenon (white fingers), cold allergies, serious pulmonary disease or the obstruction of the bronchus caused by a cold.

Final Thoughts

• Cryotherapy is a treatment that involves exposure to extremely cold air. It is used to reduce inflammation, destroy damaged tissue/cells, release endorphins and improve circulation.
• “Whole-body cryotherapy” involves a single or repeated exposure to extremely cold, dry air inside a special chamber or cabin for about 2–5 minutes. Cryotherapy chambers become extremely cold, dropping as low as minus 100 to minus 300 degrees Fahrenheit.
• At this time there is mixed opinions regarding the evidence showing that cryotherapy helps to treat symptoms like pain, soreness and poor recovery from exercise. Cryotherapy has not been shown in clinical studies to burn fat or cause weight loss.
• Potential benefits of cryotherapy according to some studies include: reduced pain and soreness, improved exercise recovery, mood enhancement, increased energy, and protection against metabolic diseases.
• Cryotherapy is generally safe and tends not to cause adverse effects, although in rare cases frostbite, burns and even death have occurred.

The post 5 Potential Benefits of Cryotherapy, Including Pain Relief appeared first on Dr. Axe.

In the United States, it’s difficult to go a day without seeing some article or marketing pitch for the latest ways to lose weight, and while there is unquestionably an issue with unhealthy weight in the U.S., the obsession with weight loss isn’t necessarily always a good thing either. In fact, new research published in the Journal of Gerontology: Medical Sciences actually found that weight maintenance, not weight loss, may be more important for longevity, particularly later in life.

Study: Late-Life Weight Changes on Longevity

Utilizing data of 54,437 women aged 61 to 81 years old from the Women’s Health Initiative, researchers “examined associations of weight changes and intentionality of weight loss with survival to ages 90, 95, and 100.” Participants’ weight was measured at the start and then three years later and 10 years later.

Then the researchers classified the women into three groups:

• those who lost 5% or more weight
• those who gained 5% or more weight
• those who maintained stable rate, determined by have a less than 5% change in weight

The women were asked to report intentionality of weight loss after the third year.

What did the results show after 10 years? For starters, 30,647 (56.3%) of the women reached at least age 90, but more importantly, the results showed some surprising results when it came to weight and longevity.

More specifically, three-year weight loss of at least 5% was actually associated with lower odds of survival to ages 90, 95 and 100 compared to the women who maintained stable weight. In addition, “compared to intentional weight loss, unintentional weight loss was more strongly associated with lower odds of survival to age 90.”

Furthermore weight gain did not seem to have a statistically relevant effect on longevity compared to maintaining stable weight.

The study authors ultimately concluded: “Weight loss of ≥5% vs. stable weight was associated with lower odds of longevity, more strongly for unintentional weight loss than for intentional weight loss. Potential inaccuracy of self-reported intentionality of weight loss and residual confounding were limitations.”

Weight and Longevity

While the results of this study may be surprising, it emphasizes that it’s important to maintain a healthy weight as opposed to always striving to lose weight. The best way to do this is to ensure you practice a healthy lifestyle that combines eating the right foods with moving your body regularly and staying consistent throughout your life.

Here are some things to keep in mind to maintain a consistently healthy weight and better your odds of living a long life:

• Follow a longevity diet that focuses on complex carbs like whole grains, plant- and fish-based protein, healthy fats, and plenty of veggies.
• Exercise regularly, including things like running, strength training and more.
• Take advantage of the potential life-extending abilities of olive oil.
• Consume more anti-aging foods, such as berries, nuts, mushrooms and more.
• Go for walks.
• Eat more grapes.
• Drink coffee in moderation.
• Spend time in nature, occasionally fast, avoid being sedentary, socialize with friends and family, and practice other proven life extenders.

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Have you ever wondered how effective natural cancer treatments can be? Around 20 years ago, my mother was diagnosed with breast cancer. This was crazy for my family at the time because my mom was a gym teacher, swim instructor and was always considered to be “healthy.”

After her diagnosis, she took the advice of her oncologists at the Cleveland Clinic and underwent a mastectomy followed by many rounds of chemotherapy. I can still remember seeing my mom’s hair fall out and thinking she had aged 10 years in the few weeks following chemo.

After all of her treatments, she was diagnosed as “cancer-free” and healthy, but for the next several years, she was sicker than she’d ever been in her life and struggled with constipation, candida, depression and chronic fatigue syndrome.

Then, around nine years after her first diagnosis, a terrible thing happened: She was diagnosed with cancer again. At that point, I had experience working in the natural health field, so when I flew home, we prayed together and talked about the best health care strategy.

She decided to pursue natural cancer treatments by focusing on diet and lifestyle changes.

My mom started following an all-natural plan that included vegetable juicing, probiotic foods, immune-boosting supplements, stress-reducing techniques and prayer. After only four months, the tumors on her lungs had shrunk significantly, and one year after that, she was again diagnosed as “cancer-free” and healthy.

It’s now been years and my mom is in the best shape of her life, regularly water skiing, running and still going strong.

I want to be clear: I am not claiming that what we did with my mother is a cancer cure. But I believe these natural therapies, either used by themselves or in conjunction with conventional medical treatments, may support the body in the healing process.

I am often asked, “What exactly did your mom do?” Here are the natural cancer treatments and strategies she followed to heal her body.

Most Effective Natural Cancer Treatments

1. The Gerson Therapy and Juicing

I see in him one of the most eminent geniuses in the history of medicine. Many of his basic ideas have been adopted without having his name connected with them. Yet, he has achieved more than seemed possible under adverse conditions. He leaves a legacy which commands attention and which will assure him his due place. Those whom he has cured will now attest to the truth of his ideas.

~ Albert Schweitzer, MD (Nobel Peace Prize Winner, 1952)

Who was Albert Schweitzer talking about?

He was referring to Dr. Max Gerson, the German-born American medical doctor who developed one of the most effective natural cancer treatments about a century ago. Coined the “Gerson Therapy,” Dr. Gerson helped hundreds of cancer patients activate their bodies’ extraordinary ability to heal by recommending:

• Organic, plant-based foods
• Raw juices
• Coffee enemas
• Beef liver
• Natural supplements

In the words of the Gerson Institute:

With its whole-body approach to healing, the Gerson Therapy naturally reactivates your body’s magnificent ability to heal itself — with no damaging side effects. This a powerful, natural treatment boosts the body’s own immune system to heal cancer, arthritis, heart disease, allergies, and many other degenerative diseases.

How the Gerson Therapy Works

The Gerson Therapy targets the most significant metabolic requirements in your body. How? Believe it or not, this therapy allows you to reap the nutritional benefits of consuming 15–20 pounds of organically grown fruits and vegetables each day!

Here’s the breakdown:

• The Gerson Diet – Consisting of eating only organic fruits, vegetables and sprouted ancient grains, the Gerson Diet is exceptionally rich in vitamins, minerals and enzymes. It’s also very low in fats, proteins and sodium. The meal plan advises cancer patients to drink 13 glasses of freshly prepared juice, eat three plant-based meals and only snack on fresh fruits each day. Also, the traditional Gerson Therapy recommends consuming raw beef liver since it is the most nutrient-dense food on the planet and extremely high in vitamin B12.

• Juicing – According to the Gerson Institute, “Fresh pressed juice from raw foods provides the easiest and most effective way of providing high quality nutrition.” The cancer-fighting protocol calls for patients to drink fresh vegetables each day, including raw carrots or apples and green-leaf juice. To preserve the nutritional content, the juice should be prepared hourly using a two-step juicer or a masticating juicer used with a separate hydraulic press. This helps prevent denaturation — when vitamins, minerals and enzymes are destroyed. (Most commercial juicers spin so fast that they heat up juice to the point they are basically pasteurized!)

• Detoxification – The Gerson Therapy utilizes coffee enemas as the primary method of detoxing the body by increasing the parasympathetic nervous system. For cancer patients, this may take up to five enemas each day. The importance of keeping the body free of toxins is stressed by Dr. Gerson’s daughter, Charlotte:

The moment a patient is put on the full therapy, the combined effect of the food, the juices and the medication causes the immune system to attack and kill tumor tissue, besides working to flush out accumulated toxins from the body tissues. This great clearing-out procedure carries the risk of overburdening and poisoning the liver — the all-important organ of detoxification, which, in a cancer patient, is bound to be already damaged and debilitated.

• Supplements – The Gerson Therapy recommends the following organic medicinal therapies:
  • Lugol’s solution
  • Pancreatic enzymes
  • Potassium compound
  • Thyroid hormone
  • Vitamin B12

2. The Budwig Protocol

Over the years, I have been given a lot of different advice as well, so when I heard about Dr. Budwig’s protocol I too was very skeptical, until I tried it. Numerous, independent clinical cancer studies published in major medical journals world-wide confirm Dr. Budwig’s findings. Over 40 years ago, Dr. Budwig presented clear and convincing evidence, which has been confirmed by hundreds of other related scientific research papers since, that the essential fatty acids were at the core of the answer to the cancer problem.

~ Robert E. Willner, MD, Ph.D. (“The Cancer Solution“)

In 1952, Dr. Johanna Budwig was the German Government’s senior expert on lipids and pharmacology and was considered one of the leading global authorities on fats and oils. During her research, she discovered that many of the conventional processed fats and hydrogenated oils were destroying the membranes of our cells, and this caused diseased cells and toxicity.

Developing a specific diet — in this case, the Budwig diet protocol — to counteract this cancer-causing process, Dr. Budwig claimed to have had over a 90 percent success rate with her protocol over a 50-year period!

How the Budwig Protocol Works

When you replace deadly processed fats and oils with life-giving unsaturated/saturated fatty acids, your cells rebuild and are rejuvenated. Dr. Budwig found that consuming a mixture of cottage cheese, flaxseeds and flaxseed oil had the best results.

When cottage cheese (which is rich in sulfur protein and saturated fats) and flax (which is high in electron-rich unsaturated fatty acids) are combined this way, your body is able to absorb these vital nutrients easier and quicker.

My “Beyond Budwig” Recipe

Because of the changes in agriculture, I suggest this updated 21^st century version of the Budwig protocol:

• 6 ounces cultured dairy (cottage cheese, goat’s milk kefir or amasai)
• 4 tablespoons sprouted and ground chia or flax
• 1 tablespoon flaxseed oil
• 1 teaspoon turmeric powder
• 1/4 teaspoon black pepper

Mix all the ingredients together in bowl or blender, and consume once daily.

Related: Artemisinin for Malaria, Viral Infections and Cancer Prevention

3. Proteolytic Enzyme Therapy

In 1906, Scottish embryologist John Beard first proposed that pancreatic proteolytic enzymes represent the body’s main defense against cancer. Beard focused on high dose porcine-based pancreatic enzyme therapy and eating a holistic diet to create an internal environment in which the body can more thoroughly heal itself.

While it wasn’t researched for most of the 20^th century, a few scientists picked up the concept in the 1960s, but it wasn’t until Nicholas J. Gonzalez, MD, started to evaluate the concept at Cornell University Medical College in 1981 that people started to seriously consider this natural approach.

How the Pancreatic Proteolytic Enzyme Approach Works

The autonomic nervous system consists of the sympathetic (“fight” or “flight”) and autonomic (“rest” and “digest”) nervous systems. Basing his protocol off of Dr. Francis Pottenger’s research in the 1920s and 1930s, Gonzalez’s work centers on balancing these two systems, as they are suspected to be one of the major causes of cancer.

He discovered that a vegetarian diet suppresses sympathetic function, whereas the opposite is true with a meat-rich diet. So after dividing patients into different categories based of their metabolic differences and genetic and physical make-up, here are the recommendations:

• People with epithelial tumors, like lung, pancreas, colon, prostate and uterine cancers, are prescribed a largely plant-based diet with minimal to no animal protein.
• People with blood- or immune-based tumors, like leukemia, myeloma or lymphoma, are put on a high-animal-protein, high-fat diet with minimal-to-moderate plant foods.

In addition, these physicians recommend taking five grams of proteolytic enzymes three times daily on an empty stomach between meals to reduce inflammation.

According to Dr. Josef Beuth, the research behind this natural cancer treatment is pretty airtight:

These studies demonstrated that systemic enzyme therapy significantly decreased tumor-induced and therapy-induced side effects and complaints such as nausea, gastrointestinal complaints, fatigue, weight loss, and restlessness and obviously stabilized the quality of life.

4. Vitamin C Chelation

Chelation therapy uses chemicals or natural compounds to remove toxic metals from the body.  The word “chelate” means to grab on to something, which describes chelating agents’ ability to grab on to toxins. 

Generally, only holistic doctors and naturopaths use chelation therapy because it is not an officially “approved therapy” for most conditions in medicine today. When it is employed in the medical system, however, it is most commonly used to remove calcium deposits from arteries.

In a study published in Free Radical Biology & Medicine, vitamin C chelation therapy was found to be highly pro-oxidant after just one hour of treatment. This benefit lasted more than 16 treatments in the absence of nutrient supplementation and even provided “beneficial long-term antioxidant effects.”

Pro-oxidation isn’t always good, but in this case it is.

It was discovered that, “pro-oxidant effects appear to be responsible for destroying tumor cells. These pro-oxidant effects may also induce endogenous antioxidant systems in normal tissues that offer protection against carcinogenic insult!”

Along with vitamin C chelation, consuming more vitamin C-rich foods may also prevent and fight cancer.

5. Frankincense Essential Oil Therapy

Dr. Budwig recommends frankincense essential oil, especially when it comes to fighting brain tumors. Now research trials highlighting frankincense’s potential canter-fighting abilities are filling medical journals. Specifically, Indian frankincense (Boswellia serrata) has been shown clinically to be a potentially effective treatment for:

• Brain cancer
• Breast cancer
• Colon cancer

How Frankincense Essential Oil Therapy Works

Rub frankincense essential oil on your neck three times daily. Also, drink three drops in eight ounces of water three times daily.

6. Probiotic Foods and Supplements

Best known as “good bacteria,” probiotics are micro-organisms that promote a natural balance in your intestinal microflora. The best way to include probiotics in your diet is in their most natural state, which includes raw milk products, such as cheese, kefir and yogurt.

Research suggests that probiotic supplementation may be able to help stop tumor growth. This makes perfect sense because 80 percent of your immune system is housed in your gut.

In addition to supporting your immunity to disease, research has also shown that probiotics can improve digestive function and mineral absorption as well as aid in healing leaky gut, which all contribute to helping prevent cancer.

7. Sunshine and Vitamin D3

Science continues to support the fact that high levels of heart-healthy, fat-soluble vitamins and minerals are key to keeping your body free of cancer, and there has been considerable progress regarding the role the fat-soluble vitamin D3 plays in cancer prevention.

A 2007 randomized, placebo-controlled, double-blind clinical trial suggests that vitamin D may be a highly effective way to help prevent cancer.

The study, published in the American Journal of Clinical Nutrition, is truly groundbreaking as it evaluated nearly 1,200 postmenopausal women for four years and tracked how a 1,400- to 1,500-milligram supplement of calcium compared to a calcium supplement plus 1,100 international units of vitamin D3 in preventing cancer.

The results were amazing. After just one year of vitamin D3-added supplementation, the risk of developing all cancer types was decreased by an astounding 77 percent! Compared to the 0 percent improvement in the placebo and calcium supplement only groups, this is truly remarkable!

The Best Way to Get Vitamin D

To best prevent breast cancer, research suggests you should supplement so that your vitamin D3 levels are at least 40–60 ng/ml and up to 80 ng/ml.

The sweet spot you’re shooting for is 50–70 ng/ml. Here’s the best way to get there:

• Optimize vitamin D3 through 20 minutes of sun exposure every day. This is best done by exposing 40 percent of your body to the sun between 10 a.m. and 2 p.m.
• Take an oral supplement containing around 5,000 to 10,000 IU of vitamin D3 daily. Because these vitamins are fat-soluble, make sure that you take them with some healthy “fatty” foods containing coconut oil or a probiotic-rich drink like kefir.

It can be challenging to find a pure supplement on the market, so try to find a combination formula of astaxanthin, omega-3 fish oil and vitamin D3.

8. Turmeric and Curcumin

While the link between curcumin and disease reversal has been widely examined, the use of turmeric in relation to cancer is one of the most thoroughly researched topics.

A number of laboratory studies on cancer cells suggest that curcumin does have anticancer effects. It seems to be able to fight cancer cells and prevent more from growing and appears to be most effective against breast cancer, bowel cancer, stomach cancer and skin cancer cells.

In fact, a laboratory study showed that the combined treatment of curcumin with chemotherapy eliminated more bowel cancer cells than chemotherapy alone.

Other laboratory studies have also shown that curcumin interferes with cancer development, growth and spread, and researchers have reported that curcumin blocked the formation of cancer-causing enzymes in rodents.

Bottom line: Evidence suggests that in general turmeric works well to help stop cancer in its tracks and is especially effective at helping treat breast cancer, colon cancer and skin cancer.

9. Oxygen Therapy and Hyperbaric Chambers

All normal cells have an absolute requirement for oxygen, but cancer cells can live without oxygen — a rule without exception. Deprive a cell 35 percent of its oxygen for 48 hours and it may become cancerous.

~ Otto Warburg, MD (Nobel Prize in Physiology Winner, 1931)

Dr. Warburg made it clear that the root cause of cancer is oxygen deficiency, which creates an acidic state in the human body. He also discovered that cancer cells do not breathe oxygen and cannot survive in the presence of high levels of oxygen, as found in an alkaline state.

We’ve all heard that antioxidants kill free radicals in the body and reverse oxidative stress-causing chronic disease. This is one of the reasons why I love to use blueberries in my morning Berry Protein Smoothie! But is eating blueberries enough to help treat cancer?

Probably not. That’s why supplementing with oxygen therapy and utilizing a hyperbaric chamber is highly beneficial for people seeking natural cancer treatments.

Because the air pressure inside a hyperbaric oxygen chamber is about 2.5 times greater than the normal pressure in the atmosphere, it causes your blood to carry more oxygen to the organs and tissues in your body. Thought to help with everything from infected wounds to radiation injuries, many people claim that it has helped them of become free of cancer.

While it’s not quite mainstream yet, a growing numbers of hospitals have purchased some units to help their patients.

10. Prayer and Building Peace

A joyful heart is good medicine, but a broken spirit dries up the bones.

~ Proverbs 17:22

In addition to the many research studies that have been conducted on the healing benefits of prayer, maintaining mental peace and a positive outlook are absolutely critical to cancer prevention and treatment.

Some people utilize Eastern techniques like practicing tai chi or simply feeling gratitude, and these are highly effective in their own right. My favorite forms of meditation, however, consist of prayer, gratitude and reading the Bible.

Whatever your preference, make sure your focus is on living a stress-free lifestyle filled with peace and joy!

11. Immune-Boosting Mushrooms

Mushrooms have been used in Chinese medicine for over 4,000 years, and research regarding the cordycep and reishi species and cancer therapy has been pretty straightforward. They can help:

• Potentially increase survival
• Shrink tumors
• Boost your immune system
• Reduce radiotherapy and chemotherapy side effects, like nausea and hair loss

12. Keto Diet

A keto diet that eliminates excess refined sugar and other processed carbohydrates may be effective in reducing or fighting cancer. It’s not a coincidence that some of the best cancer-fighting foods are on the keto diet food list.

Of course, these results all depend on which extracts you choose and their concentrations. Some sources even suggest that supplementing with a complementary dose of vitamin C is also necessary.

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If you frequently deal with symptoms like joint pain, backaches or headaches but have yet to visit a chiropractor for help, you may be missing out on an effective and natural treatment option. Millions of people around the world have experienced the incredible benefits of chiropractic care, a holistic, non-invasive treatment approach that has been shown to help treat dozens of different conditions.

One of the best things about receiving chiropractic adjustments is that they are a completely drug-free path to improving the body naturally. Chiropractic benefits include helping naturally improve problems such as:

• Back pain
• Headaches
• Bowel irregularity
• Impaired mental clarity
• Ear infections
• Stiff neck
• Arthritis and joint pain
• Scoliosis
• Asthma
• Blood pressure
• Pregnancy
• Organ function
• Surgery prevention

Despite its popularity, there are still a lot of misconceptions about the field of chiropractic care, including how the practice works and how chiropractors are trained. For example, did you know that many chiropractic programs incorporate an entire year of Ph.D.-level advanced nutrition training?

Below you’ll learn more about the philosophy, history and evidence-based research behind chiropractic care — shedding light on why studies have proved that chiropractic patients commonly experience “overall increased bodily function.”

What Are Chiropractic Adjustments?

What is the meaning of chiropractic? There are a number of chiropractic definitions depending on whom you ask.

According to the World Federation of Chiropractic, the meaning of chiropractic medicine is:

A health profession concerned with the diagnosis, treatment and prevention of mechanical disorders of the musculoskeletal system, and the effects of these disorders on the function of the nervous system and general health. There is an emphasis on manual treatments including spinal adjustment and other joint and soft-tissue manipulation.

Here’s another chiropractic definition, this time according to the Association of Chiropractic Colleges:

Chiropractic is a healthcare discipline which emphasizes the inherent recuperative power of the body to heal itself without the use of drugs or surgery.

The practice of chiropractic focuses on the relationship between structure (primarily the spine) and function (as coordinated by the nervous system) and how that relationship affects the preservation and restoration of health. In addition, doctors of chiropractic recognize the value and responsibility of working in cooperation with other health care practitioners when in the best interest of the patient.

Indeed, chiropractic can be a complementary medicine since most chiropractors are used to working with medical doctors to get people pain-free and prevent future injuries.

How Chiropractic Treatments Work:

Most of the benefits associated with chiropractic care are due to patients receiving specific chiropractic adjustments. Chiropractic adjustments work by helping to place your body in the proper position that then allows the body to heal itself. Safety is paramount.

Chiropractic care aims to address the whole body, enhancing patients’ ability to think, move and perform.

• Chiropractors pride themselves on taking a natural, drugless approach to helping their patients reach their health goals. Essentially, the basic principle upon which the entire profession is built is that the body has the amazing, innate ability to heal itself (under the right conditions). It is the chiropractor’s job to help create an environment that facilitates this inner-healing process and where safety is assured.
• Because the nervous system controls every cell and organ in your body, chiropractors focus their attention on the health of the spine being properly aligned. If the spine shifts out of its proper place, then adjustments are used to help bring the spine back into alignment.
• At the core of numerous chiropractic stories is a concept known as “vertebral subluxation.” When chiropractors use this phrase, they refer to mechanical compression and irritation to spinal joints and nerves.

Case in point: The very first chiropractic patient in history was named William Harvey Lillard, who experienced difficulty hearing due to compression of the nerves leading to his ears. He was treated by “the founder of chiropractic care,” David. D. Palmer, who gave Lillard spinal adjustments in order to reduce destructive nerve compressions and restore his hearing.

After doing extensive research about physiology, Palmer believed that Lillard’s hearing loss was due to a misalignment that blocked the spinal nerves that controlled the inner ear (an example of vertebral subluxation). Palmer went on to successfully treat other patients and eventually trained other practitioners how to do the same. The first college of chiropractic was founded in 1897 and named after Palmer, called the Palmer Chiropractic School & Cure.

Lillard is just one example of a patient who was able to overcome a serious problem in part by receiving targeted chiropractic adjustments. For someone else, it could be that sciatica (nerve pain down the back of the legs) is compromising quality of life or, for another person, gastrointestinal discomfort.

When you consider how most cells and organs in your body are controlled by nerves traveling through your spinal canal, it’s mind-blowing to consider how vast the positive outcomes of realigning these nerves can be.

Complementary treatments to chiropractic include spinal decompression therapy, which involves stretching the spine, using a traction table or similar motorized device, in order to relieve back pain and/or leg pain. Deep tissue massage therapy, acupuncture and physical therapy are considered other common complementary therapies.

Why Get Chiropractic Adjustments?

Many things can lead to a vertebral subluxation. Some of the more common causes include:

• A vertebra going out of place (“misalignment”) because of a slip or fall (i.e. “macrotrauma”).
• The entire spine misaligning globally due to poor posture.
• Joint swelling caused by damage done to the intervertebral joint.
• An inflammatory response caused by a poor diet, lack of pure water or psychological stress.
• Osteoporosis or degenerative changes of the spine or intervertebral discs.
• Trigger points and tight back muscles that pull the vertebrae out of place.

Importance of Having Good Posture:

The problem we see in Western cultures is that our unnatural habit of sitting down all day does a lot of damage to our spine and posture. Today it’s common to spend hours sitting while being glued to a cell phone, iPad or laptop. Few people take the time each day to properly stretch, fix their posture or engage in enough physical activity.

The “hunched over” lifestyle that is all too popular today causes straining on the neck, due to a condition called “forward head posture.” Studies prove that for every inch your head sticks out from its true center of gravity, your neck bears an extra 10 pounds of stress!

During posture evaluations, chiropractors regularly observe many of their patients carrying their heads two to three inches forward, which is an extra 20–30 pounds of pressure on their necks. Just think about how dangerous this can be for the health of someone’s spine and how this straining then spills over to many other parts of the body.

Top 10 Benefits of Chiropractic Adjustments

Finding a good chiropractor isn’t only key to correcting the damage caused by years of poor posture or trauma — it’s also important for everyone wanting to take a proactive approach to protecting his or her health. It’s hard to find any other profession on the planet that can prevent neuromuscular-based issues like chiropractic can. That is why I’ve been personally getting adjusted for years and recommend my patients, friends and family members to do the same.

But don’t just take my word for it. Below you’ll find evidence from medical research studies, systematic reviews and case studies supporting the many therapeutic benefits of chiropractic.

1. Sciatica

Compared to most medical treatments, few interventions can initiate back pain relief like chiropractic adjustments can. The European Spine Journal published findings from a clinical trial uncovering how chiropractic adjustments resulted in a 72 percent success rate in treating sciatica-related symptoms. This can be compared to a 20 percent success rate from treatment with physical therapy and a 50 percent success rate from corticosteroid injections.

Another randomized, double-blind trial published in the Spine Journal comparing active versus simulated chiropractic manipulations on patients with sciatic nerve pain who were residing in rehabilitation medical centers found that active manipulations had more effect than simulated manipulations. Active manipulations reduced the number of days patients experienced moderate or severe back pain and other sciatica symptoms, and also caused no reported adverse effects.

2. Low Back Pain and Neck Pain

One study involving chiropractic patients with neck pain found that 96 percent of respondents indicated that they were either “very satisfied” or “satisfied” with the chiropractic care they received, and 98 percent said that they “definitely would” or were “very likely” to choose chiropractic care again if they experienced a similar problem.

In a 2003 study published in the British Medical Journal, 183 patients with neck pain were randomly allocated to receive either manual therapy (spinal mobilization), physiotherapy (mainly exercise) or general practitioner care (counseling, education and drugs) over the course of a 52-week period. The clinical outcome measures showed that chiropractic adjustments resulted in faster recovery than physiotherapy and general practitioner care. Moreover, total costs of the chiropractic-treated patients were about one-third of the costs of physiotherapy or general practitioner care.

Another study published in the Journal of Manipulative and Physiological Therapeutics found patients with chronic low-back pain treated by chiropractors showed greater improvement and satisfaction one month following treatment compared to patients treated by family physicians. Satisfaction scores were higher for chiropractic patients, as a higher proportion of chiropractic patients (56 percent vs. 13 percent in the physician group) reported that their low-back pain was better or much better.

Nearly one-third of medical patients reported their low-back pain was actually worse or much worse following treatment. Other studies have shown similar results. The majority of acute and chronic chiropractic patients experience better outcomes in pain, functional disability and patient satisfaction following treatment.

In a study funded by NIH’s National Center for Complementary and Alternative Medicine, conducted to test the effectiveness of different approaches for treating neck pain, 272 participants were divided into three groups: those that received either spinal manipulative therapy from a doctor of chiropractic (DC), those who received pain medications (over-the-counter pain relievers, narcotics and muscle relaxants), and those only following at-home exercise recommendations. After 12 weeks, about 57 percent of those who met with DCs and about 48 percent of those who exercised reported at least a 75 percent reduction in pain.

As a comparison, 33 percent of the people in the medication group reported decreased pain. After one year, approximately 53 percent of the two drug-free groups (chiropractic and exercise) continued to report at least a 75 percent reduction in pain, compared to an average of just 38 percent pain reduction among those who only took medication.

3. Headaches (Tension and Migraine)

Second only to back pain, headaches — both tension headaches and migraine headaches — are one of the most common conditions regularly managed by chiropractors.

A group trial found that 22 percent of people who had chiropractic treatment saw the number of attacks drop by 90 percent. In that same study, 49 percent said they had a significant reduction in pain intensity.

Compared to most medical treatments, few interventions can initiate headache relief naturally, without the risks of taking drugs long-term, like chiropractic adjustments can.

4. Colic, Acid Reflux and Ear Infections in Children

In a single-blind, randomized, controlled trial published in 2021, researchers determined chiropractic care helped treat infantile colic symptoms. The authors concluded:

Although very few randomized, controlled trials have been conducted describing other clinical effects of chiropractic care on children, many case studies have been documented that describe how children suffering from ailments including otitis media (or ear infections) or acid reflux have experienced complete to near-complete resolution after just a few visits with a chiropractor. One study found that in children with acid reflux, “Notable improvement in the patient’s symptoms was observed within four visits and total resolution of symptoms within three months of care.”

Why are chiropractic adjustments helpful in these situations? The reasons for this vary, but there is one common theme: Nerves located in the gut and brain are quite sensitive to neurological insult caused by vertebral subluxations. By realigning the spine and reducing pressure on placed on certain nerves, the gut-brain connection is improved.

This works the same way in both children and adults.

5. Neurological Conditions

Exciting research is currently being conducted via upright MRI scans showing how upper cervical adjustments affect various brain-based conditions. What we have seen so far is quite remarkable.

There’s evidence supporting the use of chiropractic treatment to help correct vertebral subluxation that contributes to epilepsy and seizures. One study found that when 15 pediatric patients were treated with upper cervical care all reported positive outcomes as a result of chiropractic care. The conclusion of the study was that “chiropractic care may represent a non-pharmaceutical health care approach for pediatric epileptic patients.”

6. Blood Pressure

In 2007, George Bakris, the world expert on hypertension, published a study with a team of researchers in the Human Journal of Hypertension showing that one upper cervical chiropractic adjustment had the same effect as two blood pressure-lowering drugs. Even more fascinating, the effects of just one adjustment lasted more than six months!

Compared to the placebo-treated patients, those who got the real procedure saw an average 14 mm Hg greater drop in systolic blood pressure (the top number in a blood pressure count) and an average 8 mm Hg greater drop in diastolic blood pressure (the bottom blood pressure number).

Other studies have shown similar findings with hypotensive patients, and their low blood pressure was raised to normal levels after chiropractic care. This is exciting because it highlights the body’s ability to create a homeostatic balanced environment once vertebral subluxations are removed.

7. Surgery Prevention

Chiropractic has long been heralded by natural health care providers as a natural method to prevent back surgery. In fact, the Journal of the American Medical Association published its low back pain guidelines and suggested that people suffering from back pain first try chiropractic before resorting to surgery.

8. Frozen Shoulder

A clinical trial was published describing how patients suffering from the debilitating condition frozen shoulder responded to chiropractic care. Of the 50 patients, 16 resolved completely; 25 showed 75 percent to 90 percent improvement; eight showed 50 percent to 75 percent improvement; and one showed 0 percent to 50 percent improvement.

Before chiropractic treatment the patients reported a median initial pain score of 9 out of 10, with a range of 7 to 10. After treatment the median score dropped down to 2, with a range of 0 to 10.

9. Scoliosis

There’s evidence showing that specific chiropractic adjustments, coupled with muscular rehabilitation techniques, may help prevent the progression of scoliosis. Organizations like the nonprofit Clear Institute, founded by Dr. Dennis Woggon, have set out to empower health care professionals with an effective chiropractic system in order to help treat people with scoliosis.

Doctors at the Clear Institute have worked very hard to perfect a model for treating scoliosis and have discovered that it is possible to effectively manage the condition without the use of restrictive braces or dangerous surgeries. In many case studies, participants have seen a 10 percent to 30 percent decrease in their scoliosis curvatures.

You can read about some of the cases here.

In addition, research published in 2022 revealed that “chiropractic manipulation can effectively relieve pain and improve lumbar function in patients with degenerative scoliosis.”

10. Athletic Performance

There’s good reason why for years professional athletes — including Michael Phelps, Jerry Rice and Joe Montana — have made a point to regularly be treated by chiropractors.

Because it is so effective at pain-based and pathological conditions, one of the most overlooked aspects of chiropractic care is that it enhances functionality in everyday life and also athletic performance. Studies have shown that when it comes to supporting recovery and improving physical performance, chiropractic is helpful because it:

• Enhances pulmonary function
• Decreases mental and oxidative stress
• Relieves muscle tension
• Can naturally increase energy levels

Meanwhile, chiropractic can address sports injuries to areas of the body referenced above, including the lower back, shoulder, hips and more.

How to Find a Chiropractor

The best way to find a licensed chiropractic doctor in your area is to either ask someone you know for a referral, including your primary doctor, or to search online through any of the large chiropractic organizations that provide databases.

Wondering about chiropractic prices or whether treatments will be covered by insurance?

The good news is that a written referral is usually not needed to see a doctor of chiropractic. You can visit a chiropractor just like you would an MD, as chiropractic care is included in most health insurance plans, including major many medical plans, workers’ compensation, Medicare, some Medicaid plans and Blue Cross Blue Shield plans.

You may have to pay a copay and exact prices will depend on your insurance plan, but overall visiting a chiropractor should not be a big expense.

Precautions

There some mild side effects following treatment that might occur. These usually go away within one to two days and might include temporary discomfort, soreness, stiffness or tenderness in the area of the body where you were adjusted.

Serious issues can occur in rare instances of errors. That’s why it’s vital to see an expert.

Final Thoughts

• Chiropractic adjustments work by helping to place your body in the proper position that then allows the body to heal itself. One of the key focuses of chiropractic care is realigning the spine and thereby reducing pressure placed on sensitive nerves, which can contribute to dysfunction of the central nervous system.
• Chiropractic can be a complementary medical approach to mainstream medicine as well, and it’s been proven to be one of the safest approaches to naturally and holistically treating patients with a wide range of symptoms or conditions, including back or neck pain, sciatica, scoliosis, frozen shoulder, acid reflux or digestive issues, headaches, high blood pressure, injuries, and neuromusculoskeletal complaints that may require surgery.

The post 10 Researched Benefits of Chiropractic Adjustments appeared first on Dr. Axe.

More people have a sedentary lifestyle than most think. If you don’t believe it, does this sound familiar?

Wake up. Get ready for work. Sit in the car during traffic for 45 minutes.

Arrive at work. Sit at desk, check emails and do some work. Move to conference room, and yawn your way through an hour-long meeting.

Order lunch from your computer without getting up. Lunch arrives. Eat at your desk while simultaneously browsing the Internet and preparing that memo.

Sit for another few hours.

Get back in the car. Drive half hour to the gym. Spend an hour working out.

Drive home. Prepare dinner. Grab a snack, and sit on the couch to catch up on your favorite series.

Head to bed. Repeat.

It’s startling to discover that Americans spend more than 90 percent of their lifetimes indoors and 70 percent of time awake each day sitting. When you reflect on the average day for most people, it’s just as startling how accurate it is and how sedentary our lifestyles have become.

While it might feel more comfortable to kick back in an armchair than take a walk around the neighborhood, living a sedentary lifestyle has a direct, negative effect on our health and wellness. It’s why we’re seemingly always tired, always stressed and always struggling to maintain healthy weight as a society.

Dangers of a Sedentary Lifestyle

The human body was designed to move. For thousands of years, that’s exactly what humans did.

Much of it was for survival: We moved to gather food, escape predators and migrate to more forgiving land.

Even as humans advanced, our bodies were in motion. Long days of farm work, trudging into town for school or supplies, and other factors of everyday living meant there was little time for our ancestors to rest on their laurels. In the mid-20^th century, however, technological advances, a rise in car culture and a shift from physically demanding work to office jobs began chipping away at our physical activity.

Today, at a time when we have more choices than ever in almost every aspect of our lives, most of us choose to be stationary.

How does not moving regularly take a toll on our health? The World Health Organization estimates that a lack of physical activity is associated with 3.2 million deaths a year.

A 2017 study of 3,141 adults over the age of 50 concluded that the effects of not moving vary based on your level of frailty. Researchers found the highest level of frailty experienced the most severe impact.

Let us count the ways living a sedentary lifestyle takes a toll on our bodies.

1. Heart Disease

Sitting for too long means your muscles aren’t burning as much fat as they could be and your blood is flowing through your body at a slower pace, giving fatty acids a better chance of clogging your heart — which can lead to coronary heart disease.

One study published in Medicine & Science in Sports & Exercise found that the more time men spent sitting in cars and watching television, the more likely they were to have some type of cardiovascular disease (CVD). Another study published in 2022 concluded that “long-term [sedentary behavior] increases the risk of CVD in healthy adults, whereas [physical activity] reduces the risk of CVD and improves indicators associated with CVD.”

2. Diabetes Risk

When you’re not moving, your body isn’t using as much blood sugar, and that’s not a good thing. A study of more than 80,000 people found each hour they spent watching TV increased their risk of developing diabetes by 3.4 percent.

“Netflix and chill” doesn’t sound so fun now, does it?

That’s why exercise is one of the best natural treatments for diabetes, while a lack of physical activity is one of the leading causes for developing diabetes.

3. Reduced Circulation

Remaining stationary for too long slows blood circulation to the legs, which can lead to swollen ankles, blood clots, swelling and pain. At the scarier end is deep vein thrombosis, when a blood clot forms in your legs. The clot can eventually break free and obstruct other parts of your body, including your lungs.

Meanwhile, reduced sitting has been found to help with circulation. For instance, researchers in the Netherlands examined the effects of less sitting on blood flow and determined that “long-term reduction in sedentary behavior improves peripheral vascular function and cerebral blood flow and acutely prevents impaired vascular function and decreased cerebral blood flow. These results highlight the potential benefits of reducing sedentary behavior to acutely and chronically improve cardio- or cerebrovascular risk.”

4. Fuzzy Thinking

Ironically, sitting down to work can actually lead to trouble concentrating. When we’re not moving, there’s less blood being pumped throughout our bodies, including our brains. This slows down our cognitive functions and leads to brain fog.

Not only that, but research published in September 2023 found that “Among older adults, more time spent in sedentary behaviors was significantly associated with higher incidence of all-cause dementia. Future research is needed to determine whether the association between sedentary behavior and risk of dementia is causal.”

Meanwhile, regular exercise can boost brain performance, while sedentary lifestyles can impair cognition.

5. Loss of Muscle and Bone Strength

Forget flexing: We need our bodies to maintain lean muscle tissue so we can perform our daily tasks without hurting or taxing our bodies. With a sedentary lifestyle, that all changes. Ordinary events, like grocery shopping or picking things up, become much more difficult.

This becomes especially important in older adults, who are already losing muscle mass and bone strength.

6. Increased Risk of Cancer

The kicker with a sedentary lifestyle is that even if you exercise regularly, it might not be enough to combat all those hours you spend sitting at work or in the car. A review in the Journal of the National Cancer Institute analyzed 43 studies, totaling about 4 million people, that dealt with people’s sitting behavior and their incidences of cancer.

Researchers found that adjusting for physical activity didn’t budge the link between a sedentary lifestyle and cancer. We spend so much time not moving that even those 30 minutes at the gym aren’t enough to counteract all those hours at our desks.

That’s not the only link between being sedentary and an increased risk of cancer. For instance, a meta-analysis relayed that “the results from this meta‐analysis suggest that sedentary behavior within the occupational domain was associated with a 15.5% increased risk of breast cancer. It is essential to reduce the sedentary time spent at work and to secure time for leisure‐time physical activity among sedentary workers as a primary preventive measure.”

Several other studies have confirmed a link between being inactive and a risk of different cancers.

Are you standing yet? The good news is that you can prevent the effects of a sedentary lifestyle, even if you do work in an office environment — and none of them include exercising more.

Related: What Exactly Does It Mean to Be Immunocompromised?

How to Not Be a Couch Potato and Get Moving

1. Set an Alarm

Use your smartphone for good, not evil. Set an alarm to remind you to get up and move, ideally about five to eight times throughout your workday.

Whether it’s simply getting up and stretching, working on your feet for 10 minutes, taking a walk around the office or going for a quick stroll outside, it’ll do your body good.

2. Have Walking Meetings

Keep your brain engaged and your legs moving by scheduling walking meetings with your team. If the weather and/or your co-workers aren’t cooperating, try heading outdoors solo the next time you need to brainstorm or be creative.

Being up on your feet and not slumped in a chair can spark your creativity as your body sends blood to the brain. Plus, you can walk to lose weight at the same time!

3. Walk and Talk Instead of Sending Emails

How many emails do you send to co-workers a day? Cut back on the electronic clutter, and walk over to your colleagues’ desks to hammer out details instead. It’ll cut down on all the back-and-forth messages while keeping your body active.

Need more inspiration? Try these:

• Gossip on the phone while walking around the house instead of sitting on the couch.
• Pick up your lunch instead of ordering delivery.
• Do calisthenics instead of lounging while watching TV.
• Get up and dance the next time your favorite song is on the radio.

You might have to sit on your bum several hours a day, but you still can take stand and change your sedentary lifestyle.

Final Thoughts

• Americans spend more than 90 percent of their lifetimes indoors — and 70 percent of each day sitting.
• The World Health Organization estimates that a lack of physical activity is associated with 3.2 million deaths a year.
• A sedentary lifestyle increases the risk of heart disease and diabetes, reduces circulation, and leads to fuzzy thinking and loss of muscle and bone strength.
• You can combat a sedentary lifestyle by setting an alarm clock, having walking meetings, walking and talking instead of sending emails, walking around when you’re on phone as opposed to sitting, picking up your lunch instead of ordering delivery, doing calisthenics instead of lounging while watching TV, and getting up and dancing when your favorite song comes on, to name a few.

The post The Dangers of a Sedentary Lifestyle & How to Overcome It appeared first on Dr. Axe.

Take a look at your current habits. Are you living your life in a way that’s going to help you reach your potential maximum life span like people in blue zones?

What if you could follow a simple program that helps you feel younger, lose weight, maximize your mental sharpness and keep your body working as long as possible — likely even well into your 90s?

These are the exact questions that drove researcher and writer Dan Buettner to write the best-selling book “The Blue Zones,” a detailed guide as to what Buettner came across when he traveled to five areas throughout the world as part of a large anthropologic and demographic project to study people who have, and are most likely to, live past their 100th birthdays.

And now, Buettner has a documentary on Netflix called “Live to 100: Secrets of the Blue Zones,” that examines how these people live and what we can take away from them.

What Can the World’s Blue Zones Teach Us?

A March 2018 report indicated that life expectancy in the U.S. was 78.8 years, and even more alarming, for the first time in decades, the life expectancy in America is actually declining. In 2023, the average life expectancy in the United States is all the way down to a shocking 76.4 years.

This is lower than the life expectancy range in our peer countries, which often are between 80.7 and 83.9 years.

In addition to data indicating that the United States has a lower life expectancy than other developed, high-income taxes, another study found that from 2010–2017, there was an increase in midlife mortality in the United States. The midlife death rate has increased because of issues like drug overdose, alcohol abuse, suicides and organ system diseases.

With these issues in mind, Buettner’s goals were to find key populations in the world with the highest number of centenarians (people who live over 100), deemed the “blue zones,” and then take lessons learned from these populations and spread them within U.S. borders and elsewhere.

Researchers observed that people living in the blue zones share several common behavioral and lifestyle characteristics, despite being from different areas of the world and of different races, nationalities and religions. Particularly, the investigators of the blue zones reported that …

“some lifestyle characteristics, like family coherence, avoidance of smoking, plant-based diet, moderate and daily physical activity, social engagement, where people of all ages are socially active and integrated into the community, are common in all people enrolled in the surveys.”

Where Are the World’s Blue Zones?

The five blue zones where researchers discovered the longest-living people on Earth include:

1. Sardinia, Italy (a small island off the coast of Italy, specifically an area called the Nuoro Province)
2. Ikaria, Greece
3. Okinawa, Japan
4. Nicoya, Costa Rica
5. Loma Linda, California (an area where the religious group called the Seventh-day Adventists live)

In addition, Buettner identified a new blue zone in his new book “The Blue Zones Secrets for Living Longer: Lessons From the Healthiest Places on Earth,” released in 2023: Singapore, which presents a fascinating case study since it doesn’t seem to share many of characteristics the five well-known blue zones do. Despite this, the life expectancy in Singapore has skyrocketed nearly 20 years since its founding in 1965.

Considering Singapore is more urbanized than the other blue zones, it proves that if you follow the guidelines of the people in these regions, you can help extend longevity, even if you don’t live the type of environments found in Italy, Greece, Japan, Costa Rica and California.

On the flip side, Buettner cautions that if you live the average U.S. lifestyle, with a diet high in processed foods and a schedule packed with responsibilities that leaves little time for exercising or relaxing, you might never reach your potential maximum life span and could be shortening your life by as much as a decade.

By making changes to your diet, exercise routine, attitude and outlook on the world, the researchers conclude that anyone can increase the chances of getting back that extra decade of a healthy, happy life.

This brings up a good point. What’s even more impressive than the average ages that people in the blue zones live to? Their quality of life!

They grow old in a much better state, and statistics reveal a significantly lower risk of heart attacks, strokes, cancer, osteoporosis, Alzheimer’s and dementia in older people living in the blue zones compared to the United States.

As Buettner puts it:

“The world’s longevity all-stars not only live longer, they also tend to live better. They have strong connections with their family and friends. They’re active. They wake up in the morning knowing that they have a purpose, and the world, in turn, reacts to them in a way that propels them along. An overwhelming majority of them still enjoy life.”

7 Key Lessons to Adopt from the Blue Zones

1. Learn to Appreciate Whole, Real Foods, Especially Plants

Centenarians aren’t usually vegans or vegetarians, but they follow a predominately plant-based diet, mostly as a result of a dependency on their own homegrown or locally grown foods.

Traditional Sardinians, Nicoyans and Okinawans eat nutrient-dense foods they produce in their own gardens, supplemented by smaller amounts of animal protein foods and staples that include legumes, ancient whole grains, sweet potatoes and corn tortillas.

Foods that are especially prominent in the diets of the blue zones include:

• Vegetables
• Fruits
• Herbs
• Nuts and seeds
• Beans and legumes
• Quality fats like olive oil
• High-quality dairy products, like grass-fed goat milk and homemade cheeses
• Fermented products, like yogurt, kefir, tempeh, miso and natto
• Whole grains, such as durham wheat or locally grown (organic) corn

Eating plenty of high-antioxidant foods just like people in the blue zones do — such as making them about half of your plate or more at any meal — contributes disease-fighting nutrients and naturally controls your body’s hunger signals so you know when you’re full.

These types of foods lower inflammation, which is crucial because we know inflammation is at the root of most diseases.

Plant foods deliver loads of fiber, antioxidants, potential natural anti-cancer agents (insoluble fiber), cholesterol reducers and blood-clot blockers, plus essential minerals. This is likely one reason why people in the blue zones eating a healing diet suffer mush less from heart attacks, strokes, diabetes, dementia and cancer than people living in the U.S.

The centenarians in the blue zones didn’t necessarily avoid meat or animal products altogether (although the Seventh-day Adventists did for religious regions). Most just didn’t have access to meat very often.

Meat is typically eaten only a few times a month in most of the blue zones, while sheep or goat milk, eggs, and fish are eaten more often, usually a couple of times per week. Centenarians in the blue zones usually eat animal-based meals on occasion, such as for holidays, festivals or when they have access to meat from their neighborhood farmers.

When they do have animal products, they obtain more nutrients since their food is always raised locally, grass-fed, pasture-raised, wild-caught and free from harmful substances commonly used in the U.S meat and dairy supply, like antibiotics and growth hormones.

How can you emulate their longevity diets? Emphasize fruits and vegetables by eating four to six vegetable servings every day (about two vegetables at each meal ideally) plus one to three pieces of fruit. Eat a variety of whole foods that supply protein and healthy fats, including nuts and legumes, and only eat high-quality animal products (and don’t assume you need them at every meal or even every day).

Also include natural superfoods in your diet, like fresh herbs, traditional spices and teas. And don’t forget to include probiotic foods that are fermented and provide gut-friendly bacteria that increase immunity.

2. Avoid Processed, Packaged Foods

When researching diets of the blue zones, something that really stands out is how low in sugar, pesticides and artificial ingredients their diets are compared to the standard American diet (sometimes called SAD).

Blue zone diets only use small amounts of natural sweeteners on occasion, while refined carbohydrates and artificial flavors are unheard of for the most part. Considering the high rate of diabetes in the U.S., many people can afford to adopt similar principles that can serve as natural remedies for diabetes.

It’s not that those living in the blue zones never let themselves enjoy a “treat” — they just opt to have antioxidant-rich “guilty pleasures” like locally made red wine (1–2 glasses per day) or sake, small amounts of coffee or herbal tea, or simple desserts like locally made cheese and fruit. Soda, sports drinks, candy bars and packaged baked goods don’t play a part in their diet at all.

A nutritional assessment of diets in the blue zones showed a high adherence to whole foods and a nutritional profile similar to the Mediterranean diet, with foods low on the glycemic index, almost always free from added sugar and high in healthy fats and plants.

Based on their research, the reporters concluded …

“to reach successful ageing, it is advisable to follow a diet with low quantity of saturated fat and high amount of fruits and vegetables rich in phytochemicals … their diet is characterized by a high intake of monounsaturated fat, plant proteins, whole grains (fish is not always present), moderate intake of alcohol, and low consumption of red meat, refined grains, and sweets.”

3. Set Up Your Environment for Healthy-Living Success

In the U.S. and many other developed nations, the popular solution for an expanding waistline is to start a “diet,” but none of the centenarians in the blue zones ever went on or off of a diet, and none of them were ever obese! Instead, healthy eating was just a way of life for them and something they shared in common with those around them.

According to “The Blue Zones” book, one secret to eating right for the long run is emulating the environment and habits of the world’s longest-living people by setting up your own home and environment for success.

“The amount and type of food we eat is usually less a function of feeling full and more a matter of what’s around us. We overeat because of circumstances — friends, family, packages, plates, names, numbers, labels, lights, colors, candles, shapes, smells, distractions, cupboards, and containers.”

Fill your home with healthy foods, get rid of things that tempt you, and be prepared by planning healthy meals and snacks ahead of time.

These kinds of changes can help you to cut back on sugar and packaged foods with artificial sweeteners, chemicals and preservatives.

4. Maintain a Healthy Weight by Getting to Know Your Body’s True Hunger Signals

Most centenarians in Nicoya, Sardinia and Okinawa never had the chance to develop the habit of overeating or eating a lot of processed foods, so for much of their lives, they ate small portions and almost always their meals were made up of only whole, unpackaged foods.

They’re careful not to overeat, since this can be wasteful, takes away from the food there is for other family members and can lead to a tired, sluggish mood.

In fact, in Japan, the blue zones centenarians carefully practice the traditional cultural rule of “Hara hachi bu,” which teaches people to eat until they are only 80 percent full, known as the 80% rule.

In Okinawa, which is nicknamed “the land of the immortals,” people on average eat three to four times the amount of vegetables as the average American eats, and centenarians stay lean throughout their lives with an average body mass index of 18 to 22. As part of the Okinawa diet, they traditionally eat a low-t0-moderate calorie diet by being mindful of their hunger, staying active and getting full on quality whole foods.

One of the keys to controlling your own hunger signals? Get a good night’s sleep. Missing sleep can take years off your life, and we know that sleep helps control hormones that play a big part in appetite and fat storage.

Populations in the blue zones get a full, restful eight hours of sleep or more on average, which helps them control stress and cravings. Can’t sleep and feel like you’re always tired? Relieving stress, exercising and eating a healthy diet can all help.

5. Exercise Often but Make It Enjoyable

Centenarians in the blue zones lead active lives, yet they never set foot in a gym and don’t dread exercise. Being active is just a part of their day and way of life:

• They walk almost everywhere (usually up to five to six miles every day), they do chores using their hands instead of machines and their errands are run on foot.
• They tend to be active by practicing types of exercise they enjoy, such as yoga, tai chi, or playing sports and games with friends.
• Many of them also have jobs that are physically demanding, such as farming — which is a big contrast to sitting behind a desk all day.
• Almost all of them love to garden, which gives them some exercise, time spent de-stressing in nature, and also provides fresh vegetables, herbs and fruit.

Staying active consistently in a healthy way adds to longevity by reducing inflammation, improving heart health, improving resilience to stress, and maintaining bone and muscular health.

According to a 2012 report about longevity published by the Cardiovascular Prevention and Rehabilitation Center of Quebec,

“Numerous studies have shown that maintaining a minimum quantity and quality of exercise decreases the risk of death, prevents the development of certain cancers, lowers the risk of osteoporosis and increases longevity. Training programs should include exercises aimed at improving cardio-respiratory fitness and muscle function, as well as flexibility and balance.”

So whether it’s burst training, running, yoga or high-intensity interval training that you like most, make an effort to move every day.

6. Establish a Healthy Support System to Reduce Stress

According to Buettner, this is perhaps the most powerful thing you can do to change your lifestyle for the better: Surround yourself with family members and close friends who share your values.

For residents of the blue zones, this comes naturally because social connectedness is ingrained into their cultures. Staying connected is a natural way to bust stress and improve quality of life.

People in the blue zones “have better and stronger systems of support, they’re much more engaged with and helpful to each other, more willing and able to express feelings, including grief and anger, and other aspects of intimacy.”

This type of social system reinforces healthy, positive behaviors and reduces chronic stress, which is one of the biggest contributors to chronic disease. There’s a lot of existing evidence that shows acute or chronic psychological stress can induce a chronic inflammatory process, which over time can increase the risk for diseases like heart disease, mental disorders, autoimmune diseases and digestive problems.

For example, Okinawans have “moais,” groups of people who stick together their whole lives and spend time together daily talking, cooking and supporting each other.

Similarly, Sardinians finish their days in the local bar, where they meet with friends for some red wine, or they enjoy annual grape harvests and religious ceremonies in their village that require their whole community to pitch in. Sardinians have been isolated geographically in the Nuoro highlands for 2,000 years so they work and socialize with one another as a means of both support and entertainment.

Seventh-day Adventists make a point of associating with one another weekly or even daily as a practice reinforced by their religious practices and observation of the sabbath on Saturdays, when they rest and socialize. These are all examples of natural anxiety remedies that can keep you sharp, sociable and upbeat well into old age.

7. Spend More Time with Family and in Nature

Family seems to be everything to the people living in the blue zones. For example, during the weekly 24-hour sabbath that Seventh-day Adventist practice, they spend time focusing on family, God, camaraderie and nature.

While chronic stress can have serious health risks, Adventists claim that their routine relieves their stress, strengthens their families and social networks, and provides consistent exercise too, since the whole family participates together in outdoor games, walks and other activities.

Old-age homes don’t exist in the world’s blue zones because people are expected to take care of the elderly, especially older family members. In fact, older people play a pivotal role in the blue zones and remain an important, active part of the family well into their 90s.

“A combination of family duty, community expectations, and genuine affection for elders keeps centenarians living with their families … Likable old people are more likely to have a social network, frequent visitors, and de facto caregivers. They seem to experience less stress and live purposeful lives.”

Another fascinating thing from the newest blue zone, Singapore, is the government’s role in health. As described by mindbodygreen.com:

For starters, the Singaporean government has set a slew of policies that incentivize healthy eating—from taxing sugary beverages and alcohol to providing some discounts on more nutritious items like whole grains. Not to mention, it has set strict bans on guns and drugs like opioids—two leading causes of death in the Western world.

While Singapore’s heavy government intervention won’t be universally translatable, there are a few other components of its strategy that other countries can learn from. For example, the island has nationwide health care and a robust workplace wellness program that offers regular screenings to monitor employees for high blood pressure, diabetes, and high cholesterol. Buettner also touches on Singapore’s National Steps Challenge, which invites residents to track their daily exercise on an app in return for e-vouchers they can redeem at select restaurants and stores. There are also some unique incentives for multigenerational housing, which can combat loneliness and promote mental and physical health1 among older (and younger) family members.

Related: What Is the Zone Diet? Meal Plans, Benefits, Risks & Reviews

Conclusion

Living a longer, healthier, more enjoyable life doesn’t come from a single practice alone, such as a good diet or even good genes, but from a combination of habits.

How does your lifestyle compare to those living in the blue zones? What can you take away from their routines, diets, viewpoints on exercise and beliefs?

Take heed of these seven keys, and start adding quality years to your life.

The post Blue Zones Secrets — How to Live 100+ Years appeared first on Dr. Axe.

When kidneys work the way they should, they play an important role in keeping the whole body clean, strong, well-fueled and functioning properly. Conversely, kidney failure puts the body at risk, allowing waste to accumulate and wreak havoc, which is why it’s a good idea to do a kidney cleanse from time to time.

Healthy people normally have two kidneys, which are both about the size of a fist and located near the waste at either side of the spine. The kidneys sit just below the rib cage and have the primary role of helping the body with detoxification by getting rid of waste products.

Waste products that the kidneys filter include extra fluids, particles left behind in the digestive system, sodium/salt or other electrolytes, and various other substances found in the blood. Not only do the kidneys pass waste out from the body in the form of urine, but they also help control blood pressure, remove drugs or toxins, regulate hormones, and maintain a strong skeletal system (strong bones). Kidney failure, therefore, can be a very serious condition — requiring a high level of intervention, including dialysis treatments in order to do the filtering work the kidneys are no longer able to.

Waste product and fluid buildup, nausea or feeling sick to your stomach, trouble thinking clearly, and blood pressure changes are all symptoms of kidney failure. Kidney failure risk factors include having a history of diabetes and high blood pressure, in addition to consuming an unhealthy diet and having high levels of inflammation.

Steps you can take to lower your odds of developing kidney problems include consuming plenty of electrolytes (especially potassium and calcium) from whole foods, avoiding exposure to certain toxins or chemicals, and maintaining a healthy weight.

What Is Kidney Failure?

Kidney failure occurs when the kidneys stop working well enough to keep someone alive. Acute kidney injury (also called acute renal kidney failure) is the term commonly used to describe patients whose kidneys suddenly stop functioning as they normally should. This is characterized as “sudden loss of the ability of the kidneys to excrete wastes, concentrate urine, conserve electrolytes, and maintain fluid balance.”

There is no permanent treatment for kidney failure, only ways to help manage symptoms caused by failing kidneys and to keep a person as healthy as possible. 

When the kidneys become severely damaged or “fail,” several types of ongoing treatments are used to clean the blood, prevent dehydration or fluid retention/swelling, remove waste products from the digestive tract, and ultimately replace the kidneys. Standard treatments for kidney failure usually include hemodialysis or peritoneal dialysis. Sometimes a complete kidney transplantation is also needed for certain patients with kidney failure or chosen out of preference in some cases when it’s a possible option.

Because acute kidney failure is a very serious matter, patients with this condition usually work with a team of medical professionals to monitor their symptoms, receive ongoing (sometimes lifelong) treatments and manage their overall health. Typically a patient’s treatment team includes seeing a combination of doctors who specialize in the kidneys (called nephrologists), nurses who administer dialysis treatments on average several times weekly, a dietician to help the patient get enough vital nutrients from the diet, and sometimes technicians or social workers to help improve quality of life in other ways.

Kidney failure facts and figures:

• Experts report that there are five primary complications associated with chronic kidney diseases and damage: anemia, hyperlipidemia, poor nutrition, cardiovascular disease risk factors and osteodystrophy (abnormal growth of bone mass associated with disturbances in calcium and phosphorus metabolism).
• Patients with chronic kidney problems and high risk for kidney failure experience much higher rates of the diseases mentioned above, especially heart complications and anemia. For example, the overall prevalence of kidney disease-associated anemia is approximately 50 percent, and cardiovascular disease mortality rates are 10- to 100-fold higher among dialysis patients than healthy patients of the same age.
• Many patients with kidney failure visit a hospital due to sudden symptoms, and this is where their diagnoses take place. If a patient ends up in intensive care, acute kidney failure is associated with between 50 percent to 80 percent chance of mortality.
• Chronic kidney disease is recognized as a major risk factor for kidney failure, and currently a significant global health problem. In the U.S., about 14 percent of the adult population has some sort of chronic kidney disease, and this number is expected to rise with the growing elderly population.
• Dialysis is one treatment option for those with kidney failure, which is needed when a patient has only 10 percent to 15 percent of normal kidney function left.

Symptoms 

Because the kidneys are needed to properly balance ratios of water, salt and other minerals (called electrolytes) in the blood, kidney failure symptoms are very dangerous and often even life-threatening. However, it’s not always obvious to patients that kidney damage is contributing to their health problems — since the underlying reasons that the kidneys fail can cause all sorts of symptoms.

For some patients with unhealthy kidneys, no obvious symptoms are felt at all. Only suddenly “failure” of the kidneys occurs and then causes an emergency situation.

Kidney failure symptoms normally include:

• Kidney pain, which feels like throbbing or tenderness below the rib cage or in the back/abdomen (sometimes called “flank pain”)
• Producing less urine than usual or sometimes not at all. A warning side of kidney disease, however, may be frequent urination, sometimes with blood or other color changes.
• Fluid retention and swelling due to imbalance of electrolytes, especially in the lower extremities, such as the legs, ankles or feet. The face and eyes may also appear puffy and swollen.
• Indigestion, nausea, loss of appetite and sometimes vomiting
• High blood pressure
• Cognitive and mood changes, mostly due to shifting electrolyte levels and dehydration. These can include confusion, trouble sleeping, anxiety, fatigue, trouble concentrating, weakness and brain fog.
• Rhabdomyolysis, which is a apid breakdown of skeletal muscle that causes muscle proteins and other muscle constituents to leak outside of cells and into the bloodstream.

While kidney failure is very serious, it doesn’t always mean that someone needs to be put on dialysis forever or they’re necessary at risk of dying. Depending on the state of someone’s overall health — along with age and how many risk factors the person is up against — it’s possible to live a fulfilling life even with severely damaged/failed kidneys.

Sometimes severe kidney injuries can be resolved by treating the underlying problem causing the patient’s symptoms, but other times this unfortunately isn’t the case. Permanent kidney damage and chronic kidney disease cause a low percentage of patients to need ongoing dialysis treatments for the reminder of their lives, and with elderly patients this often shortens their life expectancy. For patients who wind up in the intensive care unit due to emergency kidney failure, it’s estimated that the risk of mortality is between 50 percent and 80 percent.

Risk Factors and Causes

The kidneys can fail for a few different reasons, primarily due to high amounts of blood loss, dehydration (which affects electrolyte levels), reactions from taking certain medications/ingesting toxins, or due to a blockage developing in the channels leading to and from the kidneys.

Risk factors for experiencing kidney failure include:

• Having a history of diabetes, anemia, high blood pressure, heart disease or heart failure. These can all affect blood flow to the kidneys and contribute to inflammation.
• Suffering from any other form of kidney damage or disease, including having chronic kidney disease, kidney stones (which are very common) or sepsis, an infection that slows down blood reaching the kidneys. Chronic kidney disease is a general term for heterogeneous disorders affecting kidney structure and function, which when left untreated can contribute to failure.
• Consuming an unhealthy diet or being very overweight or obese. A poor diet can result in electrolyte imbalances, nutrient deficiencies, higher levels of inflammation and changes in blood pressure, just to name a few of the related negative effects.
• Being an older adult. Increasing age raises your risk for various kidney problems.
• Having a history of prostate disease (an enlarged prostate), liver damage or liver disease. This affects how the body dispels waste and processes toxins, drugs, hormones and/or chemicals.
• Experiencing trauma or an injury to the kidneys that causes sudden blood loss.
• Having low immune function due to another illness, such as a virus that causes changes in electrolyte levels. High amounts of emotional stress, frequent infections or fatigue can also lower immunity.
• Being treated in a hospital or intensive care unit, such as having surgery or undergoing an organ/bone marrow transplant.
• Taking medications that can sometimes lead to kidney problems, such as antibiotics, painkillers, blood pressure drugs or ACE inhibitors.

Conventional Treatment 

While your doctor might suspect you have damaged kidneys or kidney failure based on discussing your symptoms, medical history and risk factors with you, tests like blood tests and urine sample tests are used to confirm a diagnosis.

Sometimes ultrasounds are also needed to look for signs of swelling and inflammation in the kidneys and digestive organs. Ultimately, doctors are able to know someone is experiencing kidney failure by measuring their electrolyte levels, especially levels of sodium/salt, potassium and calcium.

Management of kidney disease or failed kidneys varies according to stages of disease severity. Once a diagnosis is made, kidney failure is typically treated in several ways:

• Restoring electrolyte levels and treating dehydration. Sometimes intravenous fluids are given to restore hydration, or diuretics are used if fluid retention and swelling is a problem.
• Altering medications that may be causing the problem
• If a blockage in the urinary tract is causing symptoms by not allowing the patient to urinate, then removing the blockage
• Treating any infection that’s related to symptoms, such as sepsis or an infection affecting other digestive organs
• Starting a program on dialysis if necessary
• Possibly prescribing medications to control levels of potassium, calcium, glucose or sodium. Medications can include Kayexalate and Kionex, which prevent the accumulation of high levels of potassium in your blood.

Prevention and Natural Remedies

1. Consume a Kidney-Healing Diet

Kidney disease alters metabolism of protein, water, salt, potassium and phosphorous, and kidney failure makes all of this even more complicated. A healthy diet is absolutely key for managing kidney disease or helping someone with kidney failure to have the best possible outcome.

Many patients with kidney failure visit a dietician to help analyze their current eating habits, nutrient levels and needs in order to come up with a treatment plan. That’s because there’s now strong evidence to suggest that a poor pre-dialysis nutritional status increases patient morbidity and mortality, even after initiation of kidney therapies. A poor diet stresses weak or damaged kidneys and contributes to various complications like anemia, cholesterol changes, heart damage and bone metabolism dysfunction.

The diet that’s best-suited to help you depends on the current health of your kidneys. Typically, you want to consume unprocessed foods that are nutrient-dense, such as high-antioxidant foods and foods loaded with electrolytes. Following this type of kidney cleanse diet is great for anybody with kidney stone symptoms or other risk factors. Specific foods to focus on include cranberries, blueberries, celery, burdock, leafy greens, fresh-squeezed vegetable juice, beets, cherries, sea vegetables like seaweed, spinach, avocado, bananas and citrus fruits like lemon.

It’s also important to prevent dehydration, since not drinking enough fluids can put you at risk for kidney complications (especially if you exercise a lot, live in a hot climate, drink diuretic beverages and sweat a lot). Drinking enough water and other hydrating fluids should become a regular habit, including herbal tea, sparkling water or fruit-infused water.

Experts recommend that anyone with kidney problems strongly monitor and limit certain electrolytes, including intake of sodium, potassium and phosphorus:

• Your doctor may recommend avoiding certain foods depending on your current nutrient levels, especially ones like dairy, processed meats, caffeine or alcohol, too much protein, and foods high in oxalic acid (spinach, rhubarb, tomatoes, collards, eggplant, beets, celery, summer squash, sweet potatoes, peanuts, almonds, blueberries, blackberries, strawberries, parsley and cocoa).
• To monitor intake of potassium, focus on eating whole foods like apples, cabbage, green beans, grapes and strawberries.
• Reduce your intake of high-sodium foods (salt) by avoiding packaged foods, frozen dinners, canned soups, fried foods, fast foods, and processed meats or cheeses.
• You can cut down on your intake of phosphorus by decreasing dairy (milk) consumption, legumes or beans, and nuts (especially peanuts).

2. Discuss Your Medications with Your Healthcare Professional

Certain medications or even vitamin supplements may make your kidney problems worse and may need to be discontinued altogether if they cause your problems. You can talk to your healthcare professional about the potential need to change blood pressure, cholesterol, painkiller, calcium or other medications since these are processed differently once the kidneys stop working properly.

To help prevent kidney damage from occurring in the first place, it’s also recommended that you limit use of over-the-counter pain medications (like Tylenol, prescription meds, Advil, Motrin IB and others), alcohol and tobacco products.

3. Prevent Kidney Damage with Herbs and Supplements

For anyone who has already suffered from kidney failure, you shouldn’t plan to take any supplements without consulting with your healthcare professional first. Because herbs and nutrients are metabolized differently once the kidneys fail, some may actually make matters worse.

However, for those who are looking to prevent further kidney damage, some of the following natural supplements may be helpful in keeping the kidneys and other digestive organs (like the liver) healthy. Just remember to get a professional opinion if you’ve already been diagnosed with chronic damage/disease/failure:

• Magnesium: Magnesium helps prevents the formation of kidney stones.
• Vitamin B6: Vitamin B6 may help reduce calcium-oxalate levels.
• Vitamin E: Beneficial for lowering calcium-oxalate levels.
• Cranberry extract: May reduce urinary calcium levels.
• Aloe vera: Helps reduce urinary crystals.
• Lemon essential oil and helichrysum essential oil: May reduce the risk of kidney stones by supporting the kidneys and liver in detoxification. Put two drops of citrus oils like lemon, lime, wild orange or grapefruit in your water twice daily. With helichrysum oil, rub topically over lower abdomen twice daily.

4. If Needed, Dialysis or Other Ongoing Treatments

Some patients need to receive dialysis treatments to remove waste, potassium and toxins in their blood. Temporary hemodialysis is sometimes only needed, but other times it needs to be continued for many years. Dialysis works by pumping and cleaning blood through a machine that acts just like an artificial kidney (called a dialyzer). Once cleaned, the blood is then returned into the patient’s body free from harmful waste. Both types of dialysis use cleansing fluids that either flow through a tube (catheter) into part of the patient’s abdomen to filter out waste or a system that flushes the patient’s blood through a special cleansing machine.

The two types of dialysis treatments used by most kidney failure patients are peritoneal dialysis and hemodialysis. The major difference is that peritoneal dialysis occurs within the patient’s body, not an external dialyzer machine. Both treatments may be performed at home with proper training from your physician (from a few weeks to a few months long) after the minor surgery required to insert a catheter specific to the type of dialysis you’ve chosen. Conventional home hemodialysis is usually done three times per week for about four hours at a time, while peritoneal dialysis treatment is typically done more frequently, about four to seven times per week at home.

Your doctor will need to discuss specific dialysis treatments with you so that you can make an informed decision, particularly because there any several variations within either type of dialysis and the best option will depend on your specific condition, lifestyle and needs. Some patients prefer peritoneal dialysis because it makes traveling easier. On the other hand, there are some reports that suggest home hemodialysis in “short daily” or “nocturnal” schedules may mean less medications for complications of dialysis, improvements in neuropathy and restless leg syndrome, more energy, better sleep, less hospital stays, better quality of life and even a larger lifespan.

In some cases, kidney transplants are also chosen as a treatment option, which have a high success rate in general. The kidney can come from someone who died, a living donor, a relative, friend or anyone who legally donates a kidney to someone in need.

Precautions 

Because chronic kidney disease and kidney failure are potentially life-threatening illnesses, always be sure to get your healthcare professional’s opinion before treating these conditions. The information in this article is NOT intended to replace a one-on-one relationship with a qualified healthcare professional and is not intended as personal medical advice.

Final Thoughts 

• Kidney failure occurs when the kidneys aren’t able to filter the blood, leaving behind wastes and excess fluid.
• Risk factors include a history of kidney problems, being obese, eating an unhealthy diet, or having diabetes, heart disease, anemia and bone metabolism problems.
• Prevention and treatments for kidney failure or kidney disease include eating a healthy diet (which varies from patient to patient but controls electrolyte levels), avoiding exposure to certain drugs or toxins, limiting heart disease or diabetes risk factors, and using herbs or supplements. In some cases, dialysis is used to replace the kidneys, since they’re no longer able to remove enough wastes and fluid from the blood.

The post Kidney Failure Symptoms & Natural Ways to Prevent appeared first on Dr. Axe.

This “silent disorder” is one of the most common hormonal disorders in women. It’s closely associated with infertility and can create a heavy emotional burden on those who suffer with it, on top of its many symptoms and related physical problems. This disorder is called polycystic ovary syndrome (PCOS), or polycystic ovarian syndrome.

PCOS affects anywhere from 7 percent to 10 percent of women of childbearing age, according to the Endocrine Society. It’s the most common cause of infertility and, in the U.S., nearly 6 million women have PCOS.

More people are becoming aware of this disorder and what PCOS symptoms look like, although it’s been a relatively under-diagnosed condition for a long time. Up to 72 percent of those with PCOS experience infertility, contrasted with the 16 percent of non-PCOS women who have those issues.

Meanwhile, it’s associated with an increased risk for developing type 2 diabetes, mood disorders, endometrial cancer, fatty liver, sleep apnea, high blood sugar, high cholesterol, high blood pressure, metabolic syndrome and heart disease.

The good news is there are many natural ways to treat PCOS symptoms, and it starts with doing everything you can to balance hormones naturally. Read on to raise your PCOS awareness and find about ways to reverse the symptoms of PCOS naturally.

What Is PCOS?

Polycystic ovary syndrome is one of the most common hormonal imbalances affecting women today and is often characterized by insulin resistance. The endocrine system is very complex; while PCOS has been recognized and diagnosed for over 75 years and is now considered the leading form of endocrine disruption in women of reproductive age, there’s still a lot to learn about how exactly this hormonal imbalance occurs in different women and how it can most effectively be reversed.

With less than 50 percent of women are properly diagnosed, millions of women have no idea what’s causing their underlying symptoms.

PCOS can develop for a number of different reasons, and symptoms can vary a lot from woman to woman, although it is generally accepted that insulin resistance plays “an intrinsic role” in the development of the disease. Currently, there is no known “cure” for polycystic ovary syndrome, although the underlying hormonal causes are believed to be mostly reversible, and many women find effective ways to lower their symptoms without the use of medications.

While PCOS symptoms can come and go depending on fluctuations in someone’s lifestyle, insulin resistance affects 35–80 percent of all women with polycystic ovarian syndrome. And when left untreated, this can increase the risk for metabolic syndrome, hypertension, dyslipidemia (high cholesterol and/or triglycerides) and diabetes down the road.

Symptoms

There are several PCOS symptoms common among woman dealing with hormonal issues. Sometimes, the ovaries will form what’s called a “functional ovarian cyst.” A sac forms on the surface of an ovary around a maturing egg. Usually, the sac goes away once the egg is released. If the egg isn’t released or the sac closes around the egg and fills with fluid, it becomes a functional cyst. The term “polycystic” literally means that a woman’s ovaries have multiple small cysts on them.

Normally, the ovaries release a small amount of male sex hormones (called androgens), but in women with PCOS, the ovaries start making slightly more androgens, which is the reason for masculine symptoms like extra facial and body hair and male pattern baldness.

Classically, physicians have looked for multiple cysts on the ovaries (described as looking like a “string of pearls” when performing an ultrasound), but not every woman diagnosed with polycystic ovary syndrome has visible cysts on her ovaries.

Another sign of PCOS is what’s known as “androgen excess,” or too many male hormones (androgens) produced in the body. This can lead to symptoms like acne, abnormal hair growth and mood issues. It’s estimated that over 80 percent of women who have androgen excess, as diagnosed by a physician, have PCOS.

Common polycystic ovary syndrome symptoms include:

• Partial or total infertility (related to and affected by many other symptoms, like insulin resistance, menstrual cycle disruption, weight problems, high male hormone levels and low sex drive)
• Oligomenorrhea (irregular periods) or amenorrhea (missing periods)
• Weight gain and/or trouble losing weight
• Cystic acne
• Insulin resistance (related to an increased risk for diabetes)
• High male hormone levels, particularly testosterone
• Hirsutism (excessive hair growth, including in places women don’t usually grow hair, such as on the face and abdomen)
• Male pattern baldness or thinning hair
• Fatigue
• Changes in mood
• Low sex drive (libido)

For women interested in re-starting ovulation for the purposes of pregnancy, conventional treatment methods include:

• For Fertility: Clomiphene (an estrogen-modulating drug) or letrozole (a hormone-based chemotherapy)
• For Insulin Resistance: Metformin (an anti-diabetic medication)
• For Obesity (if applicable): Lifestyle modification (no specific instructions, generally an instruction to lose weight and be more active)
• For Hirsutism (abnormal hair growth): Electrolysis and light-based therapies
• For Acne: Topical antibiotics or antiseptics like benzoyl peroxide

If You’re Not Trying to Get Pregnant

• For Irregular Periods: Hormonal contraception like an IUD (intrauterine device) or birth control pills plus metformin
• For Insulin Resistance: Metformin
• For Obesity (if applicable): Lifestyle modification
• For Hirsutism: Hormonal contraception (with or without antiandrogen therapy), spironalactone monotherapy, electrolysis, light-based therapies, eflornithine or finasteriside (the last two of which are prescription medications) along with metformin
• For Acne: Hormonal contraception, topical antibiotic or antiseptic creams (including tretinoin and adapalene, which shouldn’t be used by those trying to get pregnant) and spironalactone (a high blood pressure/heart failure medication)

Research has shown that metformin is most effective when prescribed in conjunction with lifestyle changes, such as dietary changes and weight management. However, there is controversy around using metformin to treat PCOS and a lack of long-term studies to prove its efficacy. In addition, it can cause many side effects.

7. Get More Vitamin D

Between 67–85 percent of women with polycystic ovary syndrome are thought to be deficient in vitamin D. While this deficiency isn’t a direct cause of the syndrome, it can contribute to many of the symptoms of PCOS like insulin sensitivity, obesity, low luteinizing hormone (LH) levels, high triglycerides and infertility. Some sources suggest that people may have a faulty vitamin D receptor, leading to conditions like PCOS and diabetes.

Adding vitamin D to a daily routine has been observed to improve insulin sensitivity, increase weight loss success, slow the formation of ovarian cysts, regulate periods, minimize inflammation, reduce oxidative stress, lower cholesterol, lower high triglycerides and reduce androgens in the bloodstream.

8. Other PCOS Supplements

There are a number of supplements, in addition to inositol and vitamin D, that can greatly improve markers of PCOS. Many sources suggest that it may be beneficial to experiment with which of these work best for you (preferably under the supervision of your healthcare provider, of course).

Other supplements that have been studied and seem to be effective for polycystic ovary syndrome include:

• Magnesium
• Zinc
• Calcium
• Omega-3s
• Chromium
• N-acetylcysteine (NAC)
• Folic acid 
• Ashwagandha

Polycystic ovary syndrome is complex and not every woman will respond the same to every type of treatment. As with any new supplement, dietary or exercise regimen, check in with your healthcare provider before starting (and don’t try to take yourself off of medications you take without supervision).

Some supplements for PCOS may imitate the impact of metformin, so it’s important to ask about medicinal interactions for this or any other medications you take before adding supplements to your routine that may impact insulin function.

In addition, certain mineral supplements, like zinc, shouldn’t be taken in large doses over extremely long periods of time. Always read instructions and precautions for individual supplements, and take only the recommended dosages.

Final Thoughts

Polycystic ovarian syndrome is a very prevalent disorder that is responsible for a large portion of the female infertility in our modern world. However, there are many options for potentially managing and/or reversing this condition by natural means.

The three main features of PCOS include an excess of male hormones, irregular or absent periods and ovarian cysts. Symptoms and/or risk factors affected by PCOS are insulin resistance, high lipid levels (triglycerides and cholesterol), mental disorders like depression, diabetes, acne and hirsutism (male-patterned hair loss and growth).

While not every natural solution will work in the same way for every woman with PCOS, there are many natural remedies for PCOS that may work effectively.

The post Polycystic Ovarian Syndrome (PCOS): No. 1 Cause of Infertility? appeared first on Dr. Axe.

It may sound like a dangerous chemical, but boric acid, derived from boron, is actually an antifungal remedy. How so? Well, boric acid is the key ingredient in a variety of effective and affordable home remedies for some of the most common fungal infections, including athlete’s foot and vaginal yeast infections. And that’s not all.

Do you suffer from frequent eye irritations? An eyewash made at home with boric acid as the key ingredient can be used to cleanse and fight irritations and infections of the eye. Boric acid eyewash may provide soothing relief and helps remove pollutants from the eye.

You might have heard of boric acid being used as a natural pest control as well. It’s true. People have been fighting cockroaches with boric acid for nearly a century. It’s one of the most effective cockroach control agents ever developed, and it can be used as an alternative pest control for roaches and other unwanted invaders.

That said, it’s still important to note that boric acid may present some side effects.

What Is Boric Acid?

What is boric acid? It’s a white powder derived from boron and water that has antibiotic properties against both fungal and bacterial infections. The Journal of Women’s Health has found that boric acid is a safe, alternative, economic option for women with recurrent and chronic symptoms of vaginal yeast infections when conventional treatment fails.

Boric acid (H3BO3) is a white crystalline, oxygen-bearing acid of boron, which is a component of certain minerals and volcanic waters or hot springs. It’s also known as hydrogen borate, boracic acid, orthoboric acid and acidum boricum. You can see from the boric acid formula H3BO3 that it consists of the elements boron, oxygen and hydrogen.

One of the most common and helpful boric acid uses is for nontoxic pest control. The employment of boric acid for ants and other unwanted home invaders actually goes pretty far back. In 1948, it was first registered in the U.S. as an insecticide to control cockroaches, termites, fire ants, fleas, silverfish and many other insects. In combination with its use as an insecticide, boric acid also prevents and destroys existing wet and dry rot in timbers.

It’s also added to salt in the curing of cattle hides, calfskins and sheepskins. The addition of boric acid helps control bacteria development and insects. When it comes to agriculture, boric acid can treat or prevent boron deficiencies in plants.

You can find boric acid in:

• Antiseptics and astringents
• Enamels and glazes
• Glass fiber manufacturing
• Medicated powders
• Skin lotions
• Some paints
• Some rodent and ant pesticides
• Photography chemicals
• Powders to kill roaches
• Some eyewash products

If you’re wondering where to buy boric acid, you can typically find it in grocery stores or online.

Boric Acid vs. Borax

Both boric acid and borax are commonly used for pest control. Is borax and boric acid the same thing? Although they are closely related and used in similar fashion, they are not exactly the same thing.

Boric acid is manufactured industrially from borate minerals and brines including borax. Boric acid can be created by reacting borax (sodium tetraborate decahydrate) with a strong mineral acid, such as hydrochloric acid. Centuries ago, Wilhelm Homberg first prepared boric acid from borax using mineral acids.

Benefits

Boric acid has many health and household uses. Some of the top ways you can use boric acid include:

1. Yeast Infections

Can boric acid actually work as a natural and effective treatment for a vaginal yeast infection? Some experts now recommend intravaginal boric acid as a treatment option for vaginal yeast infections, including Candida infections as well as other infections that can’t be cured by antifungal yeast infection medicines.

For yeast infections, you can use boric acid in suppository form before bed for one to two weeks. The CDC reports that this regimen has clinical and mycologic (branch of biology that deals with fungi) eradication rates of approximately 70 percent. A study published in the journal Diabetes Care has even found that vaginal boric acid suppositories were more effective against candida symptoms in diabetic women than an oral azole medication.

2. Roach Killer

Cockroaches can infest homes and restaurants. Not only are they unsightly and repulsive, but cockroaches can pose serious health risks to humans when they find their way indoors.

Cockroaches pick up germs on the spines of their legs as they crawl through decaying matter, which may be transferred to humans through food contamination, which can lead to illnesses such as E. coli and salmonella. In addition, there is a link between cockroaches and a greater occurrence of asthma and allergy attacks as their droppings, saliva and skin sheddings contain potent allergens known to trigger allergic reactions and exacerbate asthma symptoms, especially in children.

Thankfully, boric acid is very effective when it comes to getting rid of cockroaches. These creepy crawlers succumb to boric acid simply by crawling over treated areas. The tiny particles of powder adhere to a cockroach’s body and the roach ingests the powder as it preens it from its legs and antennae. The greasy outer covering of the insect’s body also absorb some of the boric acid. All species of cockroaches are susceptible to boric acid as long as you apply the powder in the areas where the roaches live.

People also use boric acid to kill ants, fleas, termites, silverfish, beetles, wood borers and other parasites.

3. Eyewash

When it’s heavily diluted with water, boric acid can be used to create an easy and effective eyewash. Whether it’s a minor irritation or the more serious and contagious eye infection, a boric acid eye wash solution can help eye problems by treating any bacterial infection and soothing inflamed eyes. That includes relief of pink eye symptoms.

In case you’re doubting the use of boric acid in your eyes, even well-established eye washes list boric acid as one of the main ingredients. To relieve symptoms of eye irritations and infections, a homemade boric acid eyewash can easily be made carefully at home.

4. Acne

Some people recommend boric acid for use in home acne treatments. It also appears as an ingredient in some topical products that treat acne and other skin issues.

Is boric acid safe for skin? Boric acid is naturally antibacterial, and since there is a link between some forms of acne and bacteria (Propionibacterium acnes), it can help kill the bacteria causing breakouts. However, boric acid is not a foolproof acne remedy and can significantly irritate the skin. Many countries have actually outlawed its use in cosmetics. It also gets a very high (negative) score of 7 out of 10 for health concerns by the Environmental Working Group.

5. Athlete’s Foot

Boric acid power can also treat fungal infections, such as athlete’s foot and toenail fungus. Just a few sprinkles of the boric acid powder in your socks or stockings can help clear mild infections and ease the itching associated with athlete’s foot. An added bonus: It can also neutralize the foot odor from athlete’s foot, providing relief for stinky feet.

Why is boric acid effective at treating athlete’s foot? The acid changes the pH of your skin and helps remove dead skin that feeds the fungus. Boric acid is a seriously potent fungicide, and it often clears up athlete’s foot in cases where antifungal creams have failed.

6. Household Cleaner

You can use boric acid around the house as a cleanser, deodorizer, stain remover, disinfectant and mold killer. You can add boric acid to your next load of laundry for more stain-fighting power. You can also use it to clean the toilet bowl with very minimal effort required — simply put it in and wait 30 minutes.

How to Use

1. For recurring yeast infections

For yeast infections, you can make your own boric acid suppositories by filling size zero gelatin capsules with boric acid. This equals approximately 600 milligrams of boric acid. The standard yeast infection treatment is to insert one boric acid–filled capsule filled with 300 to 600 milligrams in the vagina at bedtime for 14 continuous days.

The standard yeast infection treatment is typically done for two weeks, and then to help prevent the infection from coming back you can use a 300 milligram capsule for five days each month beginning the first day of the menstrual cycle for at least six months. After six months you should stop using the boric acid and if another infection develops, see your doctor.

2. To make a boric acid eyewash

You should use pharmaceutical grade boric acid powder. First, sterilize an eye cup or eyedropper. Next, mix 1/8 of a teaspoon of boric acid into one cup of cooled, sterilized water, making sure the acid dissolves completely.

If using an eye cup, fill the cup and lower your eye onto it. Blink and roll your eye around several times. If using an eyedropper, squeeze the rubber bulb on the top of the dropper. Then dip the open end into the eyewash. Tip your head back and squeeze the bulb to release the fluid. Repeat several times. Repeat up to three times per day. Always make sure to sterilize your tools each time.

3. For athlete’s foot

Mix boric acid and rubbing alcohol in the following ratio: two teaspoons boric acid to one cup of rubbing alcohol or water. Apply to feet with cotton swabs. You can also put the dry powder into the ends of socks or stockings to treat or prevent athlete’s foot.

4. To kill cockroaches and other unwanted pests

The key to success with boric acid is proper application. Kitchens and bathrooms are the most common areas to find cockroaches, although any area of a home may become infested if the infestation is bad enough. Cockroaches specifically prefer to live in cracks, crevices and secluded areas close to food, moisture and warmth.

For best results, the powder should be applied in a very thin layer barely visible to the naked eye around the area you think the cockroaches are originating from in your home. Key areas for treatment include under and behind the refrigerator, stove and dishwasher; into the opening where plumbing pipes enter walls; and into cracks along edges and corners inside cabinets and pantries.

You want to keep children and pets away from the areas where you apply the acid. Although boric acid is safer than chemical pesticides, it’s still toxic to pets and children, especially if ingested.

5. To remove stains and odor from clothing

Simply add half a cup of boric acid to your regular laundry load. You can also put half a cup of the acid into your toilet bowl and let it sit for 30 minutes. Not only does the boric acid remove stains, but it also removes unpleasant odor.

Side Effects and Precautions

Is boric acid safe for humans? As long as you use it correctly and safely, it can be safe. Never use boric acid internally by mouth, on open wounds, or on children. Swallowing boric acid can be fatal. If swallowed, seek emergency medical attention.

For this reason, always keep boric acid out of the reach of children. The infant death rate from boric acid poisonings is high. However, poisoning is considerably rarer than in the past because the substance is no longer used as a disinfectant in nurseries.

When boric acid is used in capsules as a vaginal suppository, skin irritation can sometimes occur. Boric acid should not be used in any way if you are pregnant.

Don’t use boric acid eyewash while wearing contact lenses, and wait at least 15 minutes after using boric acid eyewash before putting your contact lenses in. Don’t use a boric acid eyewash if you have open wounds in or near the eyes. You should get medical help right away if you have any such wounds. Of course, you should also see a doctor if you experience any eye pain, changes in vision, continued redness or irritation of the eye after using a boric acid eyewash.

Never apply boric acid onto countertops or other exposed surfaces, especially those used to prepare food. If boric acid gets on your skin, remove it by washing the area thoroughly. If pure boric acid comes in contact with your eyes, wash them out with cool water for 15 minutes. If you accidentally swallow boric acid, seek medical attention immediately.

Final Thoughts

What is boric acid used to treat? When used properly and safely, boric acid can serve as an effective treatment for:

• Vaginal yeast infections
• Fungal infections like athlete’s foot
• Eye irritations
• Eye infections
• Skin issues like acne
• Household pest control
• Indoor cleaning agent

The post Boric Acid Uses for Vaginal Yeast Infections, Athlete’s Foot & Eye Issues appeared first on Dr. Axe.

People who are over 40 years old tend to get tendonitis more than younger people, but really anyone can development symptoms depending on how damaged versus elastic tendons become. It’s true that as we age our ligaments, bones and tendons slowly weaken with everyday wear and tear, so we’re more likely to experience things like muscle or joint pain.

Tendonitis is treated in different ways depending on where it’s located on the body, how long it’s been present and the person’s physical activity level. If you visit an orthopedic or doctor to help treat your tendonitis, he or she might prescribe a treatment plan involving getting plenty of rest, taking time off from exercise, using ice/heat packs, attending physical therapy, or taking pain-killing and anti-inflammatory medications.

Most of the time drastic measures like having surgery performed or getting ongoing injections aren’t needed, but in the case where a tendon ruptures, these can be used to manage the situation quickly. Learn about tendonitis symptoms, causes and what you can do the help alleviate tendonitis pain.

What Is Tendonitis?

Tendonitis (which is also sometimes spelled tendinitis) is a form of painful inflammation in the tendons, which are the chord-like parts of the body that connect muscles to bones. Usually caused by repetitive movements (like exercise or sitting in the same position for many hours), injuries or built-up inflammation over time, tendonitis can cause a lot of pain.

Tendonitis comes down to experiencing inflamed tendons that are more susceptible to stress, strain, movement and tears. Despite what most people assume, this can affect people of all ages, sizes and physical activity levels, not just serious athletes or the elderly.

Is tendonitis the same as tendinopathy? Not quite, as tendinopathy is a broader term that encompasses painful conditions occurring in and around tendons in response to overuse, and it usually means a degeneration of the collagen protein that forms the tendon. Tendonitis, meanwhile, is simply inflammation of the tendon. Both are painful conditions to deal with.

Signs and Symptoms

Tendonitis symptoms can vary in terms of how long they last, some healing within a couple weeks with others lasting for more than a few months. It really all depends on how severe your injury is, how long it’s been going on and how much inflammation has developed.

The sooner you address the problem, rest and seek treatment, the quicker you should be able to see symptoms subside.

Some of the common areas of the body where tendonitis can develop include the knees, shoulders, heels, elbows, wrists, hips and hands. Different types of tendonitis go by various names depending on how and where they form. For example:

• Tennis elbow
• Golfer’s elbow
• Pitcher’s shoulder
• Swimmer’s shoulder
• Jumper’s knee

Some common signs indicating that you might have tendonitis include:

• feeling pains and aches around a specific ligament, joint or muscle
• swelling and tenderness
• increased pain when moving or exercising
• stiffness
• trouble sleeping due to pain

Common Causes

Because repetitive movement is one of the most common causes of tendonitis, everyday activities like typing, cleaning, running or playing sports can trigger its development. In fact, even though an injury can kick-start the development of tendonitis, usually it’s someone’s job or hobbies that mainly cause the problem. This is especially true when someone begins these activities abruptly (like a workout plan, for example) and does too much too soon.

Some of the many activities that can cause tendonitis to form include:

• Sitting at a desk with incorrect posture
• Jogging/running (which affect the heels)
• Not stretching after exercise
• HIIT workouts and other forms of sprints (especially when you haven’t properly warmed up or rested enough)
• Dancing
• Basketball (one of the causes of “jumper’s knee”)
• Cycling or using the elliptical machine
• Gardening
• Golf
• Tennis
• Working with your hands for many hours every day (including carpentry, cleaning, shoveling, etc.)
• Skiing
• Baseball (throwing and pitching affects the shoulder)

Don’t get the wrong idea just yet — the risk for developing tendonitis isn’t an excuse to avoid exercise and being active! These activities aren’t the only things that can trigger your tendons to become inflamed.

Existing medical conditions like rheumatoid arthritis, gout, thyroid disorders, infections and reactions to certain medications can also place added stress on the tendons.

Poor posture and certain abnormal bone or joint developments, like having legs or arms that are not equal in length, can also set the stage for tendonitis.

In some cases, older people can form tendonitis after bracing themselves during a fall, which triggers inflammation in the joints or tendons. Because tendons are chords of “fibrous” tissue, really any type of stressful movement or internal infection or cause of swelling can strain them to the point of injury.

While there are hundreds of tendons throughout our bodies, only a number of specific ones seem to cause the vast majority of tendonitis cases. That’s because these tendons are used the most in everyday life and also might receive less blood flow.

Poor blood supply and difficulty getting nutrients to tendons can contribute to tissue damage and inflammation, which is why it’s important to do what you can to improve circulation, nutrient intake, blood pressure levels and bodywide inflammation.

Conventional Treatment

Diagnosis of tendonitis typically only requires a physical exam. To rule out other conditions that might be behind symptoms, X-rays or other imaging tests might be used.

The overarching goals of tendonitis treatment is to relieve pain, reduce irritation and return the person to their normal activities. However, recovery can often take several months.

1. Rest

For many tendonitis sufferers, self-care that includes rest, ice and pain relievers is all that’s needed. If you’re an athlete or someone who regularly exercises, you might be disappointed to hear that many people need to take time off from the gym, group sports and other workouts in order to let their tendons fully heal.

Your healthcare provider can try and pinpoint which type of activity could have contributed to the development of your tendonitis — such as running or tennis — so you know that it’s best to at least temporarily stop doing that activity.

How long do you need to rest and hold off exercising? This all depends on which tendon is affected and how severely its inflamed, but experts typically recommend a rest period of about three to six weeks.

You actually don’t want to rest for too long, since this can leave your tendons stiff. Try to give yourself enough time to heal so you notice pain and swelling has gone down. Aim to gradually restart exercise when your pain allows, remembering to keep things at a low intensity for a while, stretch and take breaks regularly.

If you do continue to stay active in some sort of low-intensity way, make sure to avoid any activities that cause your pain to get worse. If you continue to exercise in a way that strains your tendons, you’re only doing further damage and ultimately prolonging the period it’s going to take to solve the problem.

2. Ice and Then Heat

Within the first three days of the tendonitis injury/pain, icing the area for 15 to 20 minutes every four to six hours can help reduce both pain and swelling. Common area of tendonitis pain include the shoulders, elbows, wrists, knees and heels (Achilles tendons). Place a towel or cloth between the ice pack and the skin.

Remember, however, that icing these areas does not speed up healing. After those initial three days, consider using heat instead, as it can be more effective for chronic tendonitis pain.

Heat tends to increase blood flow and help promote healing of the tendon area. It also can relieve pain by relaxing the muscles.

Heat packs or heating pads can work well but it shouldn’t be overly hot and painful to the touch. Often 15 to 20 minutes can suffice but also consider longer sessions, such as a warm bath or sauna, that can work better for severe pain or stiffness.

3. Painkillers

There are many types of pain relievers, including aspirin, ibuprofen and acetaminophen. There are also creams that can be applied to the skin. These products may help relieve pain. One study pointed out that while NSAIDS and corticosteroids (see below) appear to provide pain relief in the short term, their effectiveness in the long term has not been demonstrated.

4. Corticosteroid Injections

Sometimes a healthcare professional might recommend that a patient gets steroid injections to help quickly reduce pain and swelling. Generally, this isn’t a good method for preventing or treating tendonitis long-term, but it can be a quick-fix solution when the injury is severe enough.

Injections do come along with some side effects sometimes, like changes in skin color, weakening the tendon and causing increased swelling. Most people need to wait six weeks or more between injections, so in this time period it’s important to focus on solving the problem by addressing other factors like rest and recovery.

5. Physical therapy

Some people choose to try physical therapy for tendon injuries, which involves seeing a specialist who works with you to prescribe special isolated movements. The goal of physical therapy is to slowly start stretching the injured tendon in a controlled matter, while increasing flexibility and strength in the supporting muscles around the tendon.

6. Extracorporeal Shock Wave Therapy (ESWT)

Some healthcare providers might recommend you try ESWT, especially if you have tried other remedies and are still experiencing persistent symptoms. ESWT is a low-pain treatment that sends shock waves through your skin to the tendon in order to help break up deposits that have built up. Like injections, this comes with side effects and shouldn’t be your first choice of treatment.

7. Surgery

Surgery is another option but considered a last resort, as it carries complications like side effects to anesthesia and medications, infections, scarring, and rupturing the tendon. Arthroscopy is one type of popular surgery performed on people with “tennis elbow,” a common type of tendonitis, that is said to result in less recovery time since it isn’t as invasive as other forms of surgery.

Home Remedies

1. Start New Exercises Slowly and Take Enough Rest Days

One of the common triggers for tendonitis is beginning an exercise routine too quickly or failing to take enough rest between workouts. Overworking the body and running down your immune system can cause inflammation levels to go up, which sets the stage for tendon, muscle or joint injuries to development.

This not only causes ongoing pain, but it can stop you right in your tracks, forcing you to give up most forms of activity for a period.

Your tendons need time to catch up with any new form of movement and activity, so start slowly with anything that you’re not used to normally doing (like yoga, sprinting, cycling or knee-strengthening exercises, for example). Even if you’re a seasoned athlete or have been doing regular exercise for years, make sure you still take recovery/rest days.

Rest between workouts is crucial for allowing enough time to go by for your worn-down tissue to repair itself. In fact, in between workouts is when we actually grow stronger, not while we’re doing them.

2. Follow an Anti-Inflammatory Diet

Like nearly all injuries and even diseases, chronic inflammation only makes matters worse. The foods you put into your body can have a drastic impact on your overall inflammation levels, some helping you heal more quickly and prevent injuries, while others trigger swelling and delay recovery.

Some of the most healing anti-inflammatory foods that you want to regularly eat include:

• All types of vegetables, especially green leafy kinds — Veggies are loaded with antioxidants that fight oxidative stress, one of the primary causes of inflammation. Try to make half your plate cooked or raw veggies with every meal, aiming to regularly include kinds like kale, broccoli, spinach and other greens. Leafy and cruciferous vegetables are especially high-antioxidant foods loaded with vitamin C, vitamin K and minerals that speed up the healing process.
• High-quality “clean” proteins — Protein is important to helping repair broken-down tissue throughout the body, so protein deficiency can cause weakness, delayed recovery, fatigue and bodily pains. A good rule of thumb is to try to get at least four to five ounces of quality protein per meal. Some of the best choices, which include the most easily utilized amino acids, are organic, lean proteins like wild-caught fish (a great source of anti-inflammatory omega-3 fatty acids), raw dairy, cage-free eggs or grass-fed beef. Another benefit of these foods is that most pack in zinc (found in high levels in beef, pumpkin seeds and spinach), and zinc benefits include tissue development and repair.
• Berries — Berries are packed with vitamin C that helps with rebuilding collagen, an essential component of tissues. Other vitamin C foods include citrus fruits, squash, green veggies and bell peppers. Berries are also a great source of antioxidants that fight free radical damage, one of the causes of increased injuries into older age. Pineapple is another great fruit choice because it supplies bromelain, a compound great for treating swelling and injuries.
• High-potassium and magnesium foods — Potassium-rich foods like coconut water, avocados, greens and bananas can speed healing. Magnesium found in these same foods is also important for muscle recovery, healthy circulation and helping you get good rest.
• Bone broth — Bone broth naturally contains collagen, which is beneficial for healing tendons, since it’s actually what helps develop and form tissue within the body. Not only is it useful for tendonitis cases, but it can also aid in recovery from sprains, strains and ligament injuries.

On the other hand, these foods can increase inflammation and make tendonitis worse:

• Alcohol and caffeine — Alcohol can prolong inflammation and promote bone loss, as can caffeine that contains certain compounds that bind to calcium. We need calcium to help heal tissue that’s been damaged, so this can stall your body from properly repairing itself — so avoid caffeine overdose, and limit alcohol consumption.
• Too much sodium and salt — Sodium (found in nearly all packaged foods) counteracts potassium, and too much contributes to the loss of important nutrients from your body that are needed to facilitate the healing process, so avoid high-sodium foods as much as possible.
• Sugar and refined grains — High levels of added sugar can decrease immune function, slow down wound healing and increase inflammation, not to mention contribute to unwanted weight gain, which can make tendonitis symptoms worse. That means you want to kick that sugar addiction to help treat your tendonitis.
• Hydrogenated oils and fried foods — Just like with sugar, refined oils are found in processed foods and are known to cause inflammation since they are a source of “pro-inflammatory” omega-6 fatty acids.

3. Consider Wearing a Splint or Brace

Adding some extra support around your tendons — by wearing a bandage, splint or brace, for example — can help make sure you keep the affected body part from moving too much. Isolating the tendon that’s inflamed helps reduce swelling and supports healing of the damaged tissues.

4. Alternative Treatments

A number of different soft tissue therapies may be able to help treat the underlying causes of tendonitis as well. Consider visiting a trained practitioner (such as a physical therapist) in one of the following manipulative therapies, which have been shown to help eliminate joint and/or muscular pains and help people overcome injuries:

• Active Release Technique
• Graston Technique®
• Dry Needling
• Neurokinetic Therapy

5. Helpful Supplements

To give your immune system a boost, lower inflammation and nourish damaged tissue, you can try these supplements that fight pain and swelling:

• Omega-3 fish oils — These anti-inflammatory fats are needed for wound healing, controlling swelling and proper immune responses. Aim for four grams daily between eating wild-caught fish or seafood and taking supplements.
• Collagen/collagen protein — Both tendons and ligaments are largely made of collagen, so taking this in supplement form helps restore your supply and strengthen weakened areas.
• Bromelain — This enzyme is found naturally in pineapple and has anti-inflammatory effects. It can work for reducing acute or chronic joint pain. One research trial evaluated 42 osteoarthritis patients with degenerative spine or painful joint conditions and who were given two 650-milligram capsules of bromelain, two to three times each day on an empty stomach. Researchers discovered that pain decreased up to 60 percent in participants dealing with acute pain and more than 50 percent in those with chronic disorders.
• MSM — A well-researched MSM supplement benefit is that it helps decrease joint inflammation, improves flexibility and restores collagen production. It can help form connective tissue and repair joints, tendons and ligaments. It also works well for treating aches, like ongoing shoulder or back pain.
• Chondroitin and glucosamine — Even for people without osteoarthritis, there’s evidence suggesting that chondroitin used with glucosamine helps preserve valuable cartilage, decreases pain, increases physical function and enhances self-care activities.

The post Tendonitis Symptoms, Causes and Treatments (Including Home Remedies) appeared first on Dr. Axe.

Keloids — scars that just keep on growing — are typically harmless. However, they can be unsightly and annoying. They affect as many as 1 in every 10 people and most often appear after injury to the skin.

Trying to remove keloids surgically is often ineffective. However, both medical and natural treatment methods can help reduce their appearance. In some cases, future keloids can also be prevented.

What Is a Keloid?

A keloid is a scar that has grown beyond what is needed to heal broken skin. It is often large, shiny and raised in a bump or line off the skin. Keloids form as skin injuries heal, but they often end up significantly larger than the original cut or wound.

Keloids are usually darker than your normal skin tone and can also be itchy. They tend to affect people with darker skin tones and occur most frequently in people under the age of 30. Areas of the skin that are particularly at risk are the ears, cheeks, chest, shoulders and upper arms.

As many as 5 percent to 15 percent of all wounds heal with a keloid. These large bumps should not be confused with hypertrophic scars, which stay within the boundaries of the original wound and may go away on their own.

Instead, keloids are technically non-cancerous (benign) skin tumors. They can form any time within a year of the original injury. Keloids do not turn into cancer. Instead, they are made of skin that simply has lots of extra connecting fibers, called collagen.

Can tattoos turn into keloids?

These irksome scars are most likely to form when skin has a hard time healing, as with burns or piercings. However, any damage to the skin can increase your risk of keloids, since the lumpy scars form during the healing process. The National Health Service in the United Kingdom recommends against tattoos if you have keloid concerns.

Can you get rid of a keloid?

There are some conventional therapies that may help treat keloids. In some cases, you can permanently remove a keloid. Many people do respond to initial treatments, at least in the short term.

However, both conventional and natural approaches have limited success entirely removing and keeping keloids from returning. There is evidence that keloids can be prevented, if you know to expect them.

Do keloid scars ever go away on their own?

Keloids do not disappear on their own. However, they may get smaller or less different in color to your normal skin tone with time.

Signs and Symptoms

Keloids vary in appearance from person to person. They grow slowly over several months to a year and, after some time, may start to shrink a little. In general, however, keloid symptoms include:

• Large, bumpy, raised scar tissue that grows beyond the size of the original wound
• Shiny, hair-free skin on the scar
• Red, purple, pink or brown scar tissue that is often darker than your normal skin color (hyperpigmentation)
• Soft and doughy to rubbery and firm to the touch
• Itchy or burning sensation in the scar (pruritus)
• Slow growth of the scar over a period of several months to one year

Causes and Risk Factors

Researchers don’t really know of any true keloid causes other than injury to the skin. There are some genes linked to keloids, but no single genetic cause. Keloids likely develop from a combination of genetic and environmental factors.

Common causes of keloids include:

• Body piercing (especially ear piercing)
• Tattoo
• Acne or chicken pox (usually developing on the face, chest, or back)
• Burn, cut scrape or bug bite
• Deep wound, such as a puncture wound
• Wound caused by surgery, a procedure or an injection
• Skin disease that causes inflammation like folliculitis

Risk factors for keloids include:

• Dark skin
• Asian or Latino ethnicity
• Prior formation of a keloid
• Age 10 to 30 years
• Family members with keloids
• Being pregnant

Conventional Treatment

Keloid treatment may depend on how bothered you are by the scar, how large it is and what treatments you have already tried. Options may include:

• Corticosteroid injections — The medicine is injected into the scar. This approach is often the first line of treatment and many people do notice improvement in the scar’s size.
• Surgical keloid removal — This is usually coupled with corticosteroid injections or other methods to keep the keloid from returning, including radiation.
• Silicone dressings — Silicone is used to make gel sheets or dressings that cover the entire area of skin with the keloid. The sheets can reduce their size considerably.
• Compression — Custom-made molds may be made to fit over the keloid to create pressure. Over time, they may shrink the keloid.
• Cryotherapy — Freezing the keloid with liquid nitrogen may also reduce the size of the scar effectively.
• Interferon or 5-fluoruracil therapy — These medications are injected directly into the scar to shrink it. This type of therapy is also known as intralesional therapy.
• Imiquimod therapy — This is a keloid cream applied to the skin to shrink the scar or prevent a keloid from forming after surgery.
• Other options — These include drugs such as Flurandrenolide tape (Cordran), Bleomycin, Tacrolimus, Methotrexate, Pentoxifylline (Trental), Colchicine, topical zinc, interlesional verapamil, cyclosporine, D-penicillamine, relaxin and topical mitomycin C.

Even the most successful conventional therapies don’t always remove a keloid permanently. All options have high rates of keloid return after therapy.

You should follow up with your healthcare professional according to your treatment schedule. If you notice that the keloid seems to be coming back, return for treatment as soon as possible. Early treatment of a forming keloid is more likely to be successful than waiting until it is fully grown.

Natural Remedies

How to get rid of keloids has some overlap with natural ways to get rid of scars. However, keloids are made up of skin cells that are a bit different — and much stronger — than normal scars. You can try some of the home remedies below to lighten the appearance or even shrink the size of your keloids.

Before you begin, though, talk to your healthcare professional. Some people may have bad reactions to treatments applied directly to their skin. Get care from a healthcare professional if you notice extreme skin irritation, worsening of the keloid or signs of allergy or infection.

1. Honey

Both raw honey and Manuka honey have long been used in dressing wounds. It has well-documented antimicrobial properties that can help fight infections in skin injuries.

Although keloid-specific research is limited, one research study found that honey as well as honey combined with Calotropic Procera (also called milkweed, apple of Sodom, or roostertree) was effective in limiting and healing keloid-like scars in animals.

In addition, a review of studies on the antimicrobial and anti-inflammatory properties of honey called out its potential for keloid therapy. The researchers believe that honey’s impact on keloids is likely due to its anti-inflammatory properties, which may calm the skin. Honey may be most useful when applied during the initial healing process, however.

A clinical study in children also found that extracts of tualang honey were also effective in stopping the growth of a keloid scar.

To use hone for a keloid, simply dab honey onto the keloid at least two or three times a day. Use a raw, minimally processed honey, or the darkest honey you can find to maximize your exposure to its health benefits.

You can apply it more often if needed. Wash the honey off when the area gets too sticky or dirty.

2. Onion

Several clinical studies have found onions to be a useful treatment for keloids. This is probably because it contains quercetin, which has anti-inflammatory and antioxidant effects. Researchers have studied the use of onion extract gel applied to the skin, including under dressings and compresses.

Although onion extract gel has been used effectively for keloid prevention and treatment on its own, other studies combined it with traditional medications and found it boosted reduction of keloids.

The study where the gel alone was effective included Asian women with scarring from cesarean section births. They applied a 12 percent topical onion extract gel three times a day for 12 weeks and had smaller, less noticeable scars than those who applied a placebo gel.

You can try a similar approach at home by cutting an onion into small pieces, then pressing down on them with a clean towel to squeeze out the juice.

Dab the juice on the keloid, or place just the wet towel on the keloid. Let it dry. Rinse your skin. Repeat up to four times per day.

3. Crushed garlic

Garlic has many potential benefits for the skin. Laboratory findings showed it may act in much the same way as some current conventional treatments for keloids, making it a promising possible remedy.

To use, crush a few garlic cloves (ideally with a garlic press) and apply them directly to the skin. Rinse after 15 minutes or if you start to notice irritation.

4. Homemade retinol cream

Retinoids are derived from vitamin A. Laboratory studies have found that they can break down the fibers in keloids.

You can make a homemade version of common store-bought retinol (a type of retinoid) creams by following this recipe for retinol cream.

5. Other scar minimizers

There is some evidence that other plant-based substances can also fight scarring. These include:

• Resveratrol
• Green tea (technically, the epigallocatechin gallate (EGCG) in green tea)
• Oleanolic acid
• Curcumin
• Shikonin (derived from Lithospermum erythrorhizon, a Chinese herb)
• Emodin (derived from Himalayan rhubarb, buckthorn and Japanese knotweed)

You can also try other approaches to manage your keloids:

• Camouflage. If you would like to cover keloids for appearance’s sake, you can use makeup to help the color of the keloid match your skin tone. This may make the keloid less noticeable.
• Acupuncture. Some studies report an improvement in itchiness, color, and size of a keloid after careful acupuncture.

How to Prevent

Learning how to get rid of keloids may not be as useful as learning how to prevent them in the first place. If you are prone to getting keloids, or if someone in your family has them, you should take steps to prevent the formation of keloids.

Ways to prevent keloids include:

• Avoiding injury to the skin, including by piercings, tattoos and surgery.
• If you get an ear piercing and notice the skin on an earlobe start to thicken, immediately remove the earring and start wearing a pressure earring instead.
• Taking extreme care to avoid infection after any skin injury, including surgery.
• Adding medications, radiation or ointments after surgery, with your surgeon’s or dermatologist’s guidance.
• Covering new wounds or forming keloids with pressure garments or sheets or adhesive bandages.
• Wearing sunscreen.
• Post-surgery massages 10 minutes twice a day to 30 minutes twice a week near the incision site may promote healthier healing and prevent keloids, but research is mixed.

Precautions

• Not all promising scar-fighting agents have much formal research on them. Any natural remedy should be used with caution and under the advisement of your health care provider.
• You should stop using any homemade or natural therapy if you experience irritation.
• Seek medical care if you experience significant pain, burning, irritation, itching, signs of infection or any other symptom that worries you.
• Speak with your dermatologist about the most effective options and how to keep keloids from returning after treatment.

Final Thoughts

• Keloids are exaggerated scars that grow beyond the original injury on the skin. They are often red, pink or brown in color.
• The scars are raised, lumpy scars that are often shiny in appearance. They can be very itchy.
• Keloids are common, forming during the healing process of 5 percent to 15 percent of all skin wounds. They are much more likely to form in people with darker skin tones and in people ages 10 to 30.
• With treatment, keloids can often be effectively shrunk, removed or prevented.
• Natural approaches to keloid management include honey, onion, crushed garlic, homemade retinol cream and other scar minimizers.

The post How to Get Rid of a Keloid appeared first on Dr. Axe.

This health condition affects about 72 million — or one out of every three — American adults under old guidelines. Under new guidelines, that number will rise to about 103 Americans. This is the highly common, yet preventable, condition called high blood pressure, also known as hypertension — which is why you need to pay attention if you have high blood pressure symptoms.

High blood pressure isn’t just a problem in and of itself, but it also leads to other dangerous health conditions, including stroke, heart attack, chronic heart failure and kidney disease.

Did you know that most people with high blood pressure or hypertension have no symptoms, even when their blood pressure readings reach dangerously high levels? In fact, about many U.S. adults with high blood pressure still doesn’t know they have it.

Fortunately, diet and exercise are the most natural ways to lower high blood pressure naturally and successfully.

What Is High Blood Pressure?

What is high blood pressure exactly? It’s a common disease in which blood flows through blood vessels and arteries at higher than normal pressures.

Hypertension costs the U.S. $46 billion each year, which includes the cost of health care services, medications to treat high blood pressure symptoms and missed days of work — a number that’s expected to rise with the American Heart Association releasing new standards for what constitutes high blood pressure.

Standard medical treatment for elevated blood pressure is to prescribe beta blockers, ACE inhibitor drugs and diuretics, along with convincing the patient to restrict salt in the diet. Although these things can help, they don’t get to the root of the problem and can sometimes cause more problems.

Blood pressure is the force of blood pushing against the walls of the arteries as the heart pumps blood. High blood pressure happens when this force is too high. Scary, but true: Most people who have this condition display zero signs or high blood pressure symptoms, even when their blood pressure readings are at dangerously high levels.

When blood pressure is measured, there are two numbers that result, which measures two different pressures. The top number is systolic pressure, the blood pressure when the heart beats while pumping blood. The second or bottom number is diastolic pressure, the blood pressure when the heart is at rest between beats.

Under the previous guidelines, blood pressure ranges include:

• Low blood pressure (hypotension) is anything less than 90/60
• Normal: Less than 120/80
• Prehypertension: 120–139/80–89. “Prehypertension” means blood pressure is higher than normal but not yet at the point of being considered true “high blood pressure.”
• Stage 1 high blood pressure: 140–159/90–99
• Stage 2 high blood pressure: 160 and above/100 and above
• If you get a reading that’s very high, above 180/110, chances are this is inaccurate and you should have another reading done.

However, now there are new guidelines lowering the threshold of what’s considered high blood pressure. The American Heart Association has now lowered stage one high blood pressure from 140/90 to 130/80.

The new guidelines from the American Heart Association are as follows:

• Normal: Less than 120/80 mm Hg;
• Elevated: Systolic between 120–129 and diastolic less than 80;
• Stage 1: Systolic between 130–139 or diastolic between 80–89;
• Stage 2: Systolic at least 140 or diastolic at least 90 mm Hg;
• Hypertensive crisis: Systolic over 180 and/or diastolic over 120, with patients needing prompt changes in medication if there are no other indications of problems, or immediate hospitalization if there are signs of organ damage.

Symptoms

Frequently, there are no high blood pressure symptoms as blood pressure increases, but some warning signs for very high blood pressure can include chest pains, confusion, headaches, ear noise or buzzing, irregular heartbeat, nosebleeds, tiredness or vision changes.

When high blood pressure symptoms do develop, it’s normally because the condition has progressed to a dangerous point. This is called hypertensive crisis, which means a systolic/top number higher than 180 or diastolic/bottom number higher than 110.

Hypertensive crisis is considered a medical emergency that requires immediate treatment. Emergency medical treatment is needed. At this point symptoms are usually present including:

• Severe headaches
• Severe anxiety
• Shortness of breath
• Nosebleeds

At the age of 50, total life expectancy is about five years longer for people with normal blood pressure than for those who have hypertension. That’s just another worthwhile reason to get your high blood pressure symptoms under control and keep them under control.

Also keep in mind that the readings above are intended for normal adults over 18 years old. If you have diabetes, kidney disease or a short-term serious illness, your readings will be interpreted differently. If you have diabetes (another very common problem) or chronic kidney disease, then high blood pressure is defined as 130/80 or higher.

Causes and Risk Factors

Knowing what triggers high blood pressure can help you prevent or reverse it. Like with most other chronic diseases, the reason someone develops high blood pressure has to do with several factors.

High blood pressure seems to run in families, but it’s also highly dependent upon the type of lifestyle someone leads. Women are at an increased risk when taking control pills, during pregnancy, or if taking hormone therapy medications to control menopause symptoms. Obesity or being overweight increases the odds because this puts more pressure on the heart and arteries.

Men and women are equally likely to develop high blood pressure during their lifetimes, but interestingly men are more likely when they’re younger. Before turning 45, men are more likely to have high blood pressure than women but then this flips after age 65, when women’s risk becomes higher than men’s. When children younger than 10 years old have high blood pressure, it’s usually a side effect of another condition. This can include a kidney problem, medication use or type 1 diabetes.

High blood pressure has a real laundry list of risk factors. The good news is that the majority of these hypertension risk factors are well within your control. They include:

• Age — High blood pressure risk increases as age increases. It’s more common in men through the age of 45. Women are more likely to develop high blood pressure after age 65.
• Family history — High blood pressure tends to run in families.
• Race — High blood pressure is especially common among African-Americans and often develops at an earlier age than it does in Caucasians. Serious complications, such as stroke, heart attack and kidney failure, are more common among African-Americans suffering from high blood pressure.
• Being overweight — The higher your body weight, the more blood you need to supply oxygen and nutrients to your tissues. As the volume of blood circulated through your blood vessels increases, so does the pressure on your artery walls and your blood pressure.
• Not being physically active — People who are inactive tend to have higher heart rates. The higher your heart rate, the harder your heart must work with each contraction and the stronger the force on your arteries. Lack of physical activity and exercise also increases the risk of being overweight, which are some of the reasons a sedentary lifestyle is dangerous.
• Tobacco use — Whether it’s smoking or chewing tobacco, both immediately raise your blood pressure temporarily. Additionally, the chemicals in tobacco damage the lining of your artery walls, which causes your arteries to narrow, increasing your blood pressure. Secondhand smoke can also raise your blood pressure.
• Too much alcohol — Over time, heavy drinking can damage your heart. Having more than two drinks a day for men and more than one drink a day for women may affect blood pressure negatively.
• Too much sodium in your diet — Too much salt or sodium in your diet causes your body to retain more fluid, which increases blood pressure.
• Too little potassium in your diet — Potassium is a mineral that helps balance the sodium content of your body’s cells. If you don’t consume enough potassium or retain enough potassium, you can accumulate too much sodium in your blood stream. That’s one reason why you want to avoid low potassium.
• Stress — High levels of stress can lead to a temporary increase in blood pressure.
• Certain chronic conditions — Certain chronic conditions also may increase your risk of high blood pressure, such as kidney disease, diabetes and sleep apnea.
• Pregnancy — Sometimes pregnancy can contribute to high blood pressure.

High blood pressure is most prevalent in the adult population, but children are also at risk. Sometimes children can experience high blood pressure symptoms that are caused by problems with the heart or kidneys.

However, more and more children who experience high blood pressure are dealing with this chronic issue at a way too young age because of  poor lifestyle habits — aka an unhealthy diet and a lack of exercise, which both directly relate to the increase in childhood obesity and childhood hypertension.

Complications

More than 360,000 American deaths in 2013 included high blood pressure as a primary or contributing cause. That equates to a highly disturbing and concerning nearly 1,000 deaths each day.

High blood pressure increases your risk for dangerous health conditions, such as:

• First heart attack: About 7 of every 10 people having their first heart attacks have high blood pressure.
• First stroke: About 8 of every 10 people having their first strokes have high blood pressure.
• Chronic heart failure: About 7 of every 10 people with chronic heart failure have high blood pressure.
• Eye problems: High blood pressure can cause thickened, narrowed or torn blood vessels in the eyes, which can result in vision loss.
• Metabolic syndrome: High blood pressure symptoms increase the risk of metabolic syndrome, a combination of three or more of the following health issues: abdominal obesity, high blood sugar, high triglyceride levels, high blood pressure or low HDL (“good”) cholesterol.
• Memory issues: Uncontrolled high blood pressure can affect your ability to think, remember and learn. Trouble with memory or understanding concepts is more common in people with high blood pressure.
• Aneurysm: Increased blood pressure can cause your blood vessels to weaken and bulge, forming an aneurysm. If an aneurysm ruptures, it can be life-threatening.

High Blood Pressure vs. Low Blood Pressure

Risk of both low blood pressure and high blood pressure normally increases with age due in part to normal changes during aging.

Frequently, there are no high blood pressure symptoms as blood pressure increases. Some warning signs for very high blood pressure, however, can include chest pains, confusion, headaches, ear noise, irregular heartbeat, vision changes or fatigue.

Meanwhile, chronic low blood pressure with no symptoms is almost never serious. Low blood pressure is concerning when blood pressure drops suddenly and the brain is deprived of an adequate blood supply. This can lead to dizziness or lightheadedness.

Sudden drops in blood pressure most commonly occur in someone who’s rising from a lying down or sitting position to standing. This kind of low blood pressure is known as postural hypotension or orthostatic hypotension. Another type of low blood pressure can occur when someone stands for a long period of time. This is called neurally mediated hypotension.

Blood flow to the heart muscle and the brain declines with age, often as a result of plaque buildup in blood vessels. Estimated 10 percent to 20 percent of people over age 65 have postural hypotension.

As long as you don’t experience symptoms of low blood pressure, there is no need for concern. Most doctors consider chronically low blood pressure dangerous only if it causes noticeable signs and symptoms, such as:

• dizziness or lightheadedness
• fainting (called syncope)
• dehydration and unusual thirst
• lack of concentration
• blurred vision
• nausea
• cold, clammy, pale skin
• rapid, shallow breathing
• fatigue
• depression

Diet

With two thirds of the population clinically having hypertension or prehypertension, this is a health issue that needs attention and fast. Fortunately, you can start improving your blood pressure symptoms easily and naturally today with the recommendations below.

One of the best natural remedies is an improved diet for high blood pressure.

Foods to avoid that make high blood pressure symptoms worse:

• Alcohol — Narrows arteries and can increase blood pressure. If you’re going to drink alcohol, do so in moderation. For healthy adults, that means up to one drink a day for women of all ages and men older than age 65, and up to two drinks a day for men age 65 and younger.
• High-sodium foods — No need to fear salting your food, especially when you use good-quality salts, but you definitely want to avoid high-sodium foods such as processed and canned goods.
• Trans fats and omega-6 fats — These fats increase inflammation and blood pressure and are found in packaged foods and conventional meats.
• Sugar — High sugar consumption contributes to high blood pressure. Studies have even shown that sugar intake might be more concerning than salt intake when it comes to high blood pressure.
• Caffeine — Too much caffeine can cause an increase in blood pressure. If you’re suffering from high blood pressure, reducing your daily consumption of coffee and other beverages high in caffeine is an easy way to get your blood pressure numbers down and prevent caffeine overdose.

Foods to eat that help improve high blood pressure symptoms:

• Mediterranean diet —In general, think Mediterranean when it comes to a helpful diet for high blood pressure symptoms. This diet is very high in fruits, vegetables, seafood and healthy omega-3 fat oils. Some of the best foods you want in your Mediterranean diet are olive oil, wild-caught fish (especially salmon), and a lot of fruits and vegetables, all of which help lower your blood pressure naturally.
• High-potassium foods — A diet rich in potassium is an important part of controlling blood pressure because it lessens any negative effects of sodium on the body. Potassium balances the effect of sodium and helps lower blood pressure. Potassium-rich foods include things like coconut water, melons, avocados and bananas.
• High-fiber foods — Unprocessed foods high in fiber, such as vegetables, fruits, seeds and beans, should be the basis of any healthy diet, especially one looking to lower blood pressure readings.
• Omega-3 rich foods – Consume omega-3 foods like grass-fed beef, wild-caught salmon, chia seeds and flaxseeds to reduce inflammation.
• Apple cider vinegar — Apple cider vinegar is naturally very high in potassium. It also helps to keep the body alkaline, which can help naturally lower your blood pressure.
• Tea — White tea in particular can actually thin the blood and drastically improve artery function. Drinking white tea several times a day on a consistent basis can actually lower the pressure of your blood and protect the body against one of its common health enemies, stroke. This only works when you drink the tea every day, a couple of times a day.
• Dark chocolate — Dark chocolate is healthy chocolate. Look for a dark chocolate that contains at least 200 milligrams of cocoa phenols, which can reduce blood pressure.

Supplement Recommendations

1. Magnesium

The mineral magnesium is great because it helps relax your blood vessels and can have an immediate impact on naturally lowering blood pressure (and many people have a magnesium deficiency, which plays in to high blood pressure).

A study published in the American Journal of Clinical Nutrition showed that a diet high in magnesium foods could reduce the risk of a stroke by 8 percent. This is profound considering that hypertension causes 50 percent of ischemic strokes in the world. Therefore, a magnesium supplement may help address your blood pressure issues.

2. Fish Oil

One of the main causes of high blood pressure is inflammation in the arteries over time. Studies have shown consuming fish oil, which is high in EPA and DHA forms of omega-3 fatty acids, reduces inflammation of the body, which is why fish oil benefits heart health.

A 2015 study indicated that omega-3 reduced BP significantly in continuous ambulatory peritoneal dialysis (CAPD) patients.

3. Coenzyme Q10

Coenzyme Q10 or CoQ10 is an antioxidant critical for supporting heart health, and it’s crucial if you’ve ever been on blood pressure or cholesterol-lowering medication.

In a review of 17 randomized controlled trials that considered the effects of CoQ10 supplementation on blood pressure among patients with metabolic diseases, results demonstrated that CoQ10 supplementation significantly decreased systolic blood pressure. However, it didn’t decrease diastolic blood pressure in any statistically significant way.

4. Cocoa

Available in powder form, consumption of cocoa increases your intake of flavonols, which help lower blood pressure and improve blood flow to the brain and heart. Cocoa is also a natural vasodilator, which means it increases nitric oxide in the blood and widen blood vessels.

A 2017 review of 35 trials showed that flavanol‐rich chocolate and cocoa products cause a small (2 mmHg) blood pressure‐lowering effect in mainly healthy adults in the short term.

5. Garlic

Garlic is another natural vasodilator, and if you can’t get enough of it in your diet, then it’s readily available as a supplement in liquid or pill form.

A 2016 study showed that aged garlic reduces peripheral and central blood pressure in patients with uncontrolled hypertension. It also has the potential to improve arterial stiffness, inflammation and other cardiovascular markers in patients with elevated levels.

Natural Remedies

1. Increase Physical Activity and Exercise

Physical activity can help you maintain a healthy weight and lower your blood pressure. Ideally, you should engage in some form of physical activity and/or exercise for at least 20 minutes per day to unlock the benefits of exercise. Children and adolescents should get one hour of physical activity every day.

2. Reduce Stress

Yet another reason to reduce stress is its ability to raise blood pressure. But don’t relax by eating more or using tobacco or alcohol. These activities only increase the problem.

For high blood pressure symptoms and good health in general, it’s a great idea to practice daily relaxation techniques such as deep breathing and/or meditation. These natural stress relievers help you relax and reduce your blood pressure.

3. Essential Oils

Essential oils can lower blood pressure by dilating arteries, acting as antioxidants to reduce oxidative stress and by decreasing emotional stress. The best choices when it comes to lowering high blood pressure include neroli, lavender, ylang ylang, sweet marjoram, clary sage and frankincense.

You can use these oils in a diffuser. You can also include a few drops in a neutral carrier oil or lotion and massage the mixture on your body.

4. Keep Up with Healthcare Professional’s Visits

Blood pressure levels tend to go up as someone get’s older, which is why prevention, early detection and management through a healthy lifestyle are so crucial for lowering blood pressure. Remember that you likely won’t have any noticeable signs or symptom of high blood pressure, so you can’t just assume that everything is normal and okay because you don’t feel any differently.

If you’re at a high risk for various forms of heart disease, make sure to have your pressure checked professionally at least once every six to 12 months. If your blood pressure is normal, great — you can work on keeping it that way as you get older. But if it’s high, you’ll need to make some changes and work with your doctor to manage the condition, possibly by changing your medications and helping you lose weight.

Keep in mind that high blood pressure is a chronic disease and ultimately needs lifelong treatment, so support is helpful to make it easier to stick to a healthy lifestyle plan.

5. Consider Measuring Your Blood Pressure at Home

If you already have high blood pressure, some evidence shows that measuring levels at home can help you manage symptoms better. This will give you an early warning sign if you start to see numbers creep up slowly. You’ll also be able to monitor how you react to different meals, circumstances, sleep routines, exercises, etc.

You can buy several different types of home blood pressure monitors without a prescription from pharmacies or online. If you feel more comfortable visiting your healthcare professional regularly to control your blood pressure, the same benefits apply. Research suggests people who have some kind of ongoing support from their doctor or health clinic improve blood pressure better than without support.

6. Quit Smoking

Smoking damages your blood vessels and raises the risk for various heart problems. It will also worsen complications and make it harder to reverse the problem.

Final Thoughts

• High blood pressure affects about 70 million U.S. adults, which is about 1 of every 3 American adults. In addition, one out of three adults who don’t have it are one step below having it.
• One out of  5 U.S. adults with high blood pressure still doesn’t know he or she has it, as people can experience no high blood pressure symptoms despite having even dangerously high levels.
• Systolic blood pressure is when the heart beats while pumping blood. Diastolic blood pressure is when the heart is at rest between beats.
• Frequently, there are no high blood pressure symptoms as blood pressure increases, but some warning signs for very high blood pressure can include chest pains, confusion, headaches, ear noise or buzzing, irregular heartbeat, nosebleeds, tiredness, or vision changes.
• High blood pressure increases your risk for dangerous health conditions, such as heart attack, stroke, chronic heart failure, eye problems, metabolic syndrome, memory issues and aneurysm.
• Foods to avoid to treat high blood pressure symptoms include alcohol, high-sodium foods, trans fats and omega-6 fats, sugar, and caffeine. The foods to eat to treat high blood pressure symptoms include Mediterranean diet foods, high-potassium foods, high-fiber foods, omega-3 foods, apple cider vinegar, tea and dark chocolate. There are also supplements and lifestyle changes you can add to reverse high blood pressure symptoms.

The post High Blood Pressure Symptoms You Can Reverse Naturally appeared first on Dr. Axe.

Ascites is the accumulation of fluid within the abdomen. While there are a number of conditions that can cause it, approximately 75 percent of patients with ascites also have cirrhosis of the liver. In addition, about 50 percent of patients with cirrhosis will develop ascites within 10 years.

It is considered a frequent complication of end-stage liver disease as well as other fluid retention conditions, including pleural effusions and peripheral edema. Ascites significantly impacts quality of life.

There is no cure, but conventional and natural treatments for ascites can help relieve symptoms, including pain and discomfort.

What Is Ascites?

Ascites is a common complication of cirrhosis and is marked by an excessive accumulation of fluid in the abdominal cavity. Generally speaking, fluid retention — including ascites, peripheral edema and pleural effusion — is the most frequent complication of end-stage liver disease.

In approximately 15 percent of cases ascites is caused by certain types of malignancies in the gastrointestinal tract or in the ovaries, Hodgkin’s lymphoma, non-Hodgkin’s lymphoma, and metastatic carcinoma in the abdominal cavity. It is also linked less often with heart failure, tuberculosis, pancreatitis and even hypothyroidism.

The fluid in the abdominal cavity develops when protein leaks from the liver and the intestines. If it is just a small collection of protein-rich fluids, it may be difficult to detect. However, as more and more fluid leaks into the abdomen, dramatic swelling, discomfort, shortness of breath, loss of appetite and pressure on the lungs may occur.

There are two main types of ascites: uncomplicated and refractory.

Uncomplicated Ascites:

In this type, the fluids are not infected. This type is broken into three levels:

• Grade 1: Mild; an ultrasound is required to detect fluids
• Grade 2: Moderate; symmetrical distention and swelling of the abdomen occurs
• Grade 3: Severe; large or extreme distention of the abdomen occurs

Refractory Ascites:

When fluid buildup cannot be reduced by a low-sodium diet or diuretics, it is considered refractory, meaning that more aggressive treatment may be required.

Ascites can occur in children as well. It is most commonly associated with liver, kidney and heart disorders. The symptoms are similar to those found in adults, and treatment is similar.

Causes and Risk Factors

In the vast majority of patients diagnosed with ascites, 75 percent also have cirrhosis.

Often occurring in the gastrointestinal tract, other issues associated with this condition include:

• carcinoma of the stomach, colon or pancreas
• metastatic liver cancer
• hepatocellular carcinoma
• Meigs’ syndrome (carcinoma of the ovary)
• Hodgkin’s lymphoma and non-Hodgkin’s lymphoma
• metastatic carcinoma within the abdominal cavity

Of special note for malignancies is ovarian cancer. As the cancer spreads to the peritoneum, the first symptom experienced may be ascites.

Other rare causes include:

• Congestive heart failure: 3 percent
• Tuberculosis: 2 percent
• Pancreatitis: 1 percent
• Remaining rare causes: 4 percent

The remaining 4 percent of rare causes include:

• nephrotic syndrome
• hypothyroidism
• protein-losing enteropathy
• ovarian hyperstimulation from IVF procedures
• autoimmune inflammation of the liver
• inflammation of the pancreas or gallbladder

Cirrhosis is the most common cause. When the liver is damaged, blood flow through the liver is blocked. This causes an increased pressure on the main vein that is responsible for delivering blood from the digestive organs to the liver.

This is called portal hypertension.

Ascites then occurs as portal hypertension develops because the kidneys cannot get rid of enough sodium through urination. This causes fluids to build up in the abdomen.

Ascites is associated with a reduced rate of survival for those living with cirrhosis.

Ascites Risk Factors:

• Alcohol consumption
• Low-protein diet
• History of jaundice
• History of chronic hepatitis B or hepatitis C
• Obesity
• Hypercholesterolaemia
• Type 2 diabetes
• Nonalcoholic fatty liver disease
• Cardiac disease
• Certain types of cancer
• Kidney disease

Signs and Symptoms

Common symptoms of ascites include:

• Shortness of breath
• Rapid weight gain
• A feeling of fullness
• Large belly develops quickly
• Swelling in the ankles and legs
• Indigestion
• Vomiting
• Heartburn
• Loss of appetite
• Nausea
• Hernia
• Abdominal distention with mild to moderate discomfort
• Painful abdominal distention
• Jaundice
• Muscle wasting
• Fever

Conventional Treatment

Before treatment can begin, a proper diagnosis is required. If only small amounts of fluids are suspected, an ultrasound may be ordered.

Other tests may be required, including diagnostic tests for paracentesis as well as further ultrasounds to evaluate the liver, pancreas and lymph nodes. With these results, further testing may be required, including more specific imaging to look for signs of portal hypertension.

In addition, blood tests that measure liver function, electrolytes and a full blood count may be ordered. Once diagnosed, patients need to be screened for the development of spontaneous bacterial peritonitis, which occurs in some patients diagnosed with both ascites and cirrhosis of the liver.

Tests will search for the underlying cause of ascites. In addition to treating the cause, a salt-restricted diet is often employed as are diuretics.

Therapeutic paracentesis, a clinical procedure where a needle is inserted into the peritoneal cavity and fluid is removed, may provide temporary relief. The last treatment option, for the most advanced cases, is a liver transplant.

For children diagnosed with ascites, the condition is treated in much the same manner:

• Limiting sodium and liquids
• Prescribing diuretics
• Administering intravenous albumin
• Inserting shunts
• Prescribing antibiotics to prevent infection
• Liver transplantation

In children, specific complications are indicated with ascites and can include developmental delays, respiratory problems, fluid development and poor eating habits.

Natural Ways to Manage Symptoms

1. Restrict Salt

Salt restriction is associated with a lower diuretic requirement, faster resolution of ascites and shorter hospitalization for those with cirrhotic ascites, according to a randomized study from 1986 published in the journal Gut. Half of the participants were given a low-sodium diet of 21 mmol per day, and the other half was unrestricted on sodium intake. Both groups received diuretics.

While this is an older study, the American College of Gastroenterology states: “The most important step to treat ascites is to strictly reduce sodium intake,” placing salt restriction at the top of the list.

To this day, sodium restriction is a major part of treatment for ascites and part of the accepted guidelines on the management of ascites in cirrhosis.

Following a high blood pressure diet that focuses on eating fresh vegetables and fruit, lean proteins, legumes, healthy fats, sprouted whole grains, and organic dairy products, along with limiting any excess salt in the diet, may help relieve fluid retention.

2. Eat More, Smaller Meals

If appetite is low, which is common for those with ascites, try eating small meals four to seven times a day as recommended by the U.S. Department of Veterans Affairs. Some individuals may benefit by obtaining protein from plant sources, including nutritional yeast, ancient grains, vegetables, legumes and dairy products, instead of meat.

3. Avoid Toxins and Chemicals

Eat organic whenever possible because when the liver is damaged and not functioning optimally, it cannot properly detoxify and clear toxins from the blood. As it builds up, the toxins can move to the brain, causing a condition called hepatic encephalopathy.

4. Drink Coconut Water

High in potassium and other electrolytes, coconut water can help you stay properly hydrated even when on a liquid-restricted protocol. It’s been used as a diuretic to help treat saline-loaded rats in research, and it’s been shown to help suppress hepatic inflammation in an in vitro model of sepsis.

5. Drink Dandelion Root Tea

According to the results of a small pilot study conducted by the Tai Sophia Institute’s Department of Herbal Medicine, ingesting dandelion significantly increases urinary frequency and volume within five hours of the initial dose. The researchers encourage further studies to establish the efficacy and dosing for dandelion use as a diuretic.

Dandelion has also been found to provide protective effects for the liver.

Dandelion tea is packed with potassium and vitamins A, C and K, and it provides a healthy dose of minerals, including calcium, iron and magnesium. If you have dandelions growing in your yard — and you and your neighbors don’t use weed killers or pesticides — you can add fresh dandelion stems to salads or even to a pesto sauce.

6. Branched-Chain Amino Acids (BCAA)

BCAA supplementation promotes muscle protein synthesis and increases muscle growth for some individuals. These essential nutrients are typically obtained through the diet by consuming meat, dairy and legumes.

Research indicates that supplementation of BCAA may be effective for improving brain function related to liver disease, muscle wasting and other conditions related to ascites.

In addition, a case report from 2009 determined that BCAA supplements helped reduced ascites and increased the quality of life in a patient with cirrhosis.

If you prefer, you can boost your BCAA intake through diet. Eat more grass-fed beef, wild-caught Alaskan salmon, raw grass-fed cheese, quinoa, pumpkin seeds and a high-quality whey protein, which has the highest concentrations of leucine, one of the key BCAAs for muscle health.

Precautions

Ascites is the most common manifestation in cirrhotic patients and is associated with a reduced survival rate.

Spontaneous bacterial peritonitis (SBP) is an acute bacterial infection of the fluids in the abdominal cavity and is considered a serious complication of cirrhosis. It is associated with poor long-term prognosis and a high risk of mortality.

Septic shock is a serious concern and can occur in patients with alcoholic cirrhosis, heart failure, Budd-Chiari syndrome or as a complication of any disease that causes ascites.

Those with a stable cirrhosis diagnosis who suddenly develop ascites symptoms should be examined as soon as possible for hepatocellular carcinoma.

Individuals with cirrhosis should limit nonsteroidal anti-inflammatory drugs, including ibuprofen and others, as they may diminish blood flow and limit salt and water excretion.

Final Thoughts

• Ascites is a common complication of cirrhosis of the liver, with nearly 50 percent of all cirrhosis patients getting ascites within the first 10 years of diagnosis. It is considered a frequent complication of end-stage liver disease.
• Fluid develops in the abdominal cavity as a result of a poorly functioning liver caused by cirrhosis, malignancies, heart failure or other underlying health conditions.
• Ascites can occur in children, and it is most commonly associated with liver, kidney and heart disorders.
• Conventional treatment focuses on relieving excessive fluid buildup through diuretics and liquid-restricted diets. As it progresses, more invasive procedures may be required, including a liver transplant.

The post What Is Ascites? (+ 6 Natural Ways to Manage Ascites Symptoms) appeared first on Dr. Axe.

Understanding the cellular mechanisms of insulin resistance helps us choose more effective therapeutic interventions for the treatment and prevention of prediabetes and type 2 diabetes.

Insulin resistance is present in individuals who are obese and those with diabetes mellitus. Several studies have found that an insulin resistance diet and exercise protocol can alter insulin signaling pathways and delay the onset of insulin resistance.

For example, it’s estimated that the number of diabetes sufferers in the Americas will go from about 62 million now to 109 million by 2040. Meanwhile, both numbers may up to 40 percent higher because many of those are not aware they have the condition.

An insulin resistance diet, similar to a diabetic diet plan, can help people lose excess weight plus regulate both insulin and blood glucose levels in order to reduce the risk of developing prediabetes and diabetes.

What Is Insulin?

Insulin is a peptide hormone that’s made in the pancreas, an organ that contains clusters of cells called islets and beta cells within the islets that make insulin and release it into the blood. Studies show that insulin maintains normal blood sugar levels by facilitating cellular glucose uptake; regulating carbohydrate, lipid and protein metabolism; and promoting cell division and growth.

Insulin plays a major role in regulating how the body uses digested food for energy. With the help of insulin, glucose is absorbed by the cells of your body and used for energy.

When blood glucose levels rise after a meal, insulin is released by the pancreas into the blood. Then insulin and glucose travel in the blood to cells throughout the body.

Insulin is responsible for several mechanisms throughout the body. It helps muscle, fat and liver cells absorb glucose from the bloodstream, thereby lowering blood glucose levels; it stimulates the liver and muscle tissue to store excess glucose; and it lowers blood glucose levels by reducing glucose production in the liver.

Symptoms

Insulin resistance is defined clinically as the inability of a known quantity of exogenous or endogenous insulin to increase glucose uptake and utilization in an individual as much as it does in a normal population.

In other words, when you’re insulin resistant, your body doesn’t have the ability to respond to and use the insulin it produces. Muscle, fat and liver cells don’t respond properly to insulin and therefore cannot easily absorb glucose from the bloodstream.

People with insulin resistance need higher levels of insulin to help glucose enter cells. When the beta cells in the pancreas cannot keep up with the demand for insulin, excess glucose builds up in the bloodstream, which leads to serious health disorders like prediabetes and type 2 diabetes.

Insulin resistance usually has no symptoms, and people can have this health condition for several years without knowing it. A sign of severe insulin resistance is acanthosis nigricans, which is a skin condition that causes dark patches on the neck, elbows, knees, knuckles and armpits.

Testing of Insulin Levels

Insulin testing may be ordered with glucose and C-peptide tests. Insulin levels can also be measured when taking the glucose tolerance test in order to evaluate insulin resistance.

People who experience symptoms of hypoglycemia typically have their insulin levels tested; hypoglycemia symptoms may include sweating, palpitations, blurred vision, dizziness, fainting, confusion and hunger. This usually occurs when blood glucose levels are less than 70 milligrams per deciliter.

Insulin levels that are too low and too high are both problematic. If insulin levels are too low, our livers keep making glucose and too much gets dumped into our blood. People with low insulin levels might have type 1 diabetes.

High insulin levels are a sign of insulin resistance and prediabetes, and too much insulin promotes weight gain and inflammation. There are varying options on the ideal fasting insulin level, but research suggests that it’s below five microunits per milliliter. Men and women with higher fasting insulin levels are more at risk of developing prediabetes and diabetes.

Insulin resistance is linked to obesity, hypertension and high levels of fat in the blood. Over time, insulin resistance tends to get worse and the pancreatic beta cells that make insulin begin to wear out.

Eventually, the pancreas will no longer produce enough insulin to overcome the cells’ resistance, which results in higher blood glucose levels (prediabetes) and then type 2 diabetes.

Diet Recommendations

Research suggests that the primary cause of insulin resistance is excess weight, especially excess fat around the waist. Fortunately, weight loss can help the body respond better to insulin.

The Diabetes Prevention Program and other large studies indicate that people with insulin resistance and prediabetes can often prevent or delay developing diabetes by changing their diets to follow an insulin resistance diet, along with losing weight.

Here are seven ways to start eating an insulin resistance diet.

1. Limit Carbohydrates

Research published in Diabetes, Metabolic Syndrome and Obesity suggests that monitoring carbohydrate intake, whether by carbohydrate counting or experience-based estimation, remains a key strategy in achieving glycemic control.

Although all carbohydrates can be incorporated into carbohydrate counting, for good health, carbohydrates from vegetables, fruits, whole grains, legumes and dairy products take priority over other carbohydrate sources, especially those that contain added fats, sugars or sodium.

When it comes to grain flour products, it’s best to consume grains in their whole forms instead of flour form because flour tends to increase insulin resistance. If you need to use flour, choose those made from 100 percent whole grains, or try coconut flour or almond flour.

2. Avoid Sweetened Beverages

All types of sugars are capable of raising blood sugar levels and contributing to insulin resistance, but some sources of sugar and carbs are more detrimental than others. For the first time, the American Diabetes Association’s nutrition recommendations now specifically advise the avoidance of sugar-sweetened beverages. These include soft drinks, fruit drinks, iced tea, and energy and vitamin water drinks containing sucrose, high fructose corn syrup, fruit juice concentrates and other artificial sweeteners.

In a meta-analysis of cohort studies published in the Journal of Clinical Investigation, individuals in the highest versus lowest quartile of sugar-sweetened beverage intake had a 26 percent greater risk of developing diabetes.

Instead of drinking sweetened beverages, stick with water, seltzer, herbal or black tea, and coffee. When it comes to adding sweeteners to your beverages, or food, choose natural sweeteners like raw honey, organic stevia, dates, pure maple syrup or blackstrap molasses.

3. Eat More Fiber

Research shows that diets containing more than 50 grams of fiber per day are reported to improve glycemia in people with diabetes. Large prospective cohort studies report that the consumption of whole grains is associated with a reduced incidence of type 2 diabetes, but people should limit the amount of processed whole grain products consumed.

Consuming high-fiber foods like artichokes, peas, acorn squash, Brussels sprouts, avocado, legumes and beans, flaxseeds, chia seeds, and quinoa help regulate insulin resistance. Load your plate with fresh veggies as often as possible — they’re high in fiber, low in calories, and contain an array of vitamins and minerals with anti-inflammatory properties.

4. Eat Healthy Fats

Research shows that the type of fatty acids consumed is more important than total fat in the diet. Individuals with insulin resistance are encouraged to select unsaturated fats in place of saturated and trans fatty acids.

The impact of long-term intake of saturated fatty acids on insulin resistance is important because as people with diabetes decrease their intake of carbohydrates, they increase their fat intake, especially saturated fat from foods like baked goods and fatty beef. A study published in Public Health Nutrition suggests that saturated fat intake should be less than 7 percent of your total energy intake per day.

The intake of foods rich in monounsaturated fat and polyunsaturated fat as a component of the Mediterranean diet was reported to improve glycemic control and serum lipids when monounsaturated fatty acids were substituted for carbohydrates and saturated fats. This includes fats from olive oil, avocados, nuts and seeds.

People with insulin resistance should also increase foods containing omega-3 fatty acids, specifically by eating at least two servings of wild-caught fatty fish every week, as part of an insulin resistance diet. That includes mackerel, salmon, herring, tuna, white fish and sardines. Other omega-3 foods include walnuts, chia seeds, flaxseeds, hemp seeds, egg yolks and natto.

5. Get Enough Protein

A 2011 study published in the International Journal for Vitamin and Nutrition Research found that the consumption of higher amounts of protein during dietary treatment of obesity resulted in greater weight loss than with lower amounts of protein.

Researchers indicate that adequate dietary protein intake is of specific importance for people with insulin resistance and type 2 diabetes because proteins are relatively neutral with regard to glucose and lipid metabolism, and they preserve muscle and bone mass, which may be decreased in people with poorly controlled insulin resistance.

Lean high-protein foods, such as organic chicken, wild fish, free-range eggs, lentils, yogurt and almonds, help regulate your blood sugar levels.

6. Eat Dairy

There’s a growing body of scientific evidence that links dairy intake to a reduced type 2 diabetes risk. Potential underlying mechanisms for this association include the role of dairy products in obesity and metabolic syndrome, as well as several dairy components, such as calcium, vitamin D, dairy fat and specifically trans-palmitoleic acid.

Scientists at the Harvard School of Public Health suggest that trans-palmitoleic acid, a fatty acid found in milk, cheese, yogurt and butter, may substantially reduce the risk of insulin resistance and health issues related to insulin resistance, such as prediabetes and type 2 diabetes.

When choosing dairy as part of an insulin resistance diet, go for organic products instead of conventional products made with cow’s milk. Sheep or goat milk is always a better option, and so are raw cheese and kefir.

7. Think About Your Portions

When it comes to controlling insulin resistance, we know that losing weight is key. You can do this by following this insulin resistance diet, but you also need to cut back your portions and calorie intake for maximum impact. Research shows that in recent decades, increases in portion size have occurred in parallel with the rise in the prevalence of obesity.

Eat smaller meals throughout the day, and never let yourself get too hungry, which only increases your chances of overeating during your next meal. Start a meal with a smaller portion, and add more as needed.

To avoid overeating, try to be aware of your hunger levels going into and during a meal; don’t automatically finish the entire portion — take home leftovers instead. To add to this, eating foods rich in fiber, lean protein and healthy fats helps you achieve satiety and less likely to overeat. This is part of mindful eating, or being present and aware of your appetite and portions.

8. Consider Certain Supplements

A study published in the World Journal of Cardiology demonstrated that red yeast rice extract may also help with healthy maintenance of normal blood sugar levels. This study specifically looked at the effects of a supplement containing berberine, red yeast rice and policosanol compared to a placebo on insulin resistance in people with metabolic syndrome.

After 18 weeks, the group who took the supplement containing red yeast rice had a significant decrease in insulin resistance as well as both LDL and overall cholesterol.

Types of Insulin

Insulin was first isolated in 1921 and used as a treatment of type 1 diabetes in 1922. Since then, insulin has advanced from early animal to biosynthetic human and analogue preparations and is increasingly used to treat type 2 diabetes at various stages of disease progression.

People with type 1 and type 2 diabetes may need insulin shots to help their bodies use glucose for energy. In people with type 1 diabetes, the pancreas no longer makes insulin and the pancreatic beta cells have been destroyed. Those with type 1 diabetes need insulin shots to use glucose from meals. People with type 2 diabetes make insulin, but their bodies don’t respond well to it, so some people need insulin shots to help their bodies to use glucose for energy.

There are several types of insulin that can be injected into the fat under your skin so it gets into your blood. According to the American Diabetes Association, insulins are classified by the timing of their action in your body. The onset is the length of time before insulin reaches the bloodstream and begins lowering blood glucose, the peak time is the time during which insulin is at maximum strength, and the duration is how long insulin continues to lower blood glucose.

• Rapid-acting insulin — begins to work five to 15 minutes after injection, peaks in about one hour and continues to work for two to four hours. This type of insulin is used to control blood sugar levels during meals and snacks and correct high blood sugar.
• Regular or short-acting insulin — reaches the bloodstream about 30 minutes after injection, peaks anywhere from two to three hours after injection and is effective for approximately three to six hours. This type of insulin is also used to control blood sugar levels during meals and snacks and correct high blood sugar.
• Intermediate-acting insulin — reaches the bloodstream about two to four hours after injection, peaks four to 12 hours later and is effective for about 12–18 hours. This type of insulin is absorbed more slowly, and it lasts longer, which is why it’s used to control blood sugar levels overnight, while fasting and between meals.
• Long-acting insulin — reaches the bloodstream several hours after injection and tends to lower glucose levels fairly evenly over a 24-hour period. This type of insulin is absorbed slowly, has a minimal peak effect and then a stable plateau effect that lasts most of the day. It’s used to control blood sugar overnight, while fasting and between meals.

Precautions

We know that research shows the primary cause of insulin resistance is excess weight, so watching your calorie intake and following my insulin resistance diet plan will help you to regulate your insulin levels.

Keep in mind that no one diet works for every person. Follow these guidelines and experiment with an array of foods that are high in fiber, lean protein and healthy fats. If you are having trouble following an insulin diet plan or finding what works for you, see a nutritionist or dietician for guidance.

Final Thoughts

• Insulin is a peptide hormone that’s made in the pancreas, an organ that contains clusters of cells called islets and beta cells within the islets that make insulin and release it into the blood.
• Insulin plays a major role in regulating how the body uses digested food for energy. With the help of insulin, glucose is absorbed by the cells of your body and used for energy.
• There are typically no symptoms of insulin resistance, and it can go for years unnoticed. People who experience hypoglycemia or dark patches of skin may be insulin-resistant and should have their levels checked.
• An insulin resistance diet is a balance of lean protein, healthy fats, high-fiber foods and high-quality dairy. People who are insulin-resistant should avoid consuming sugary foods, sweetened beverages and refined carbohydrates as part of an insulin resistance diet protocol.

The post Insulin Resistance Diet: 8 Steps to Help Prevent Diabetes appeared first on Dr. Axe.

Alzheimer’s disease (AD) can be difficult not only for people afflicted with the disease, but also the loved ones around them, and unfortunately, this form of dementia is prevalent and on the rise. In fact, according to the Alzheimer’s Association, more than 6 million Americans are living with Alzheimer’s, and that number is projected to rise to nearly 13 million by 2050.

The numbers around this frustrating, scary and debilitating disease truly are eye-opening, as relayed by the Alzheimer’s Association:

• Approximately 6.7 million Americans aged 65 and up are living with this disease in 2023, with 73% of them 75 or older.
• Roughly 10.7% of Americans 65 or older have Alzheimer’s (one in nine).
• Nearly two-thirds of Americans with this disease are women.
• Black Americans are about twice as likely as white Americans to have Alzheimer’s, while Hispanics are about 1.5 time as likely to have it.
• A third of seniors die with Alzheimer’s or dementia — more than breast and prostate cancers combined.
• Currently costing the nation about $345 billion for Alzheimer’s and dementia treatment, the cost is estimated to reach almost $1 trillion (with a T!) by 2050.
• The lifetime risk for Alzheimer’s at age 45 is one in five for women and one in 10 for men.

These numbers illustrate why understanding the characteristics of Alzheimer’s patients and what can play a role in the disease developing is so crucial. As such, researchers from the RUSH University Memory and Aging Project in Chicago and the Virginia Tech Carilion School of Medicine sought to test “the hypothesis that micronutrients are significantly lower in donor brains with AD than in healthy elderly brains.”

What they found was that the brains of AD patients had lower levels of certain micronutrients, as suspected.

Study Findings: Alzheimer’s Patients Have Lower Levels of Certain Nutrients

In order to test this hypothesis, the researchers examined samples of donor brains with confirmed Alzheimer’s or verified health by dissecting them into grey and white matter after analyzing cognitive performance and the diets of the study participants for more than 10 years, focusing on carotenoid intake. What did they find?

The brains of AD patients had significantly lower levels of the following carotenoids:

• lutein
• zeaxanthin
• anhydrolutein
• retinol
• lycopene
• alpha-tocopherol

In addition, the researchers observed that the study participants who followed the MIND diet had a reduced risk of AD, better cognitive performance and less AD-related brain pathology. This makes sense since the MIND diet is high in foods that provide carotenoids and other micronutrients.

“This study, for the first time, demonstrates deficits in important dietary antioxidants in Alzheimer’s brains. These results are consistent with large population studies that found risk for Alzheimer’s disease was significantly lower in those who ate diets rich in carotenoids, or had high levels of lutein and zeaxanthin in their blood, or accumulated in their retina as macular pigment,” said study co-author C. Kathleen Dorey, professor in the Department of Basic Science Education at the Virginia Tech medical school. “Not only that, but we believe eating carotenoid-rich diets will help keep brains in top condition at all ages.”

“Recent advances in new therapies for Alzheimer’s disease show exciting promise as an effective way to slow disease progression,” Dorey added. “I’d be thrilled if our data motivated people to keep their brains in optimum condition with a colorful diet with abundant carotenoids and regular exercise. Available studies suggest this may also reduce risk for dementia.”

Other Ways to Protect Brain Health

In addition to “eating the rainbow” and following a healthy diet, like the MIND diet or Mediterranean diet, here are some other ways to protect cognition and help prevent AD and dementia development:

• Exercise regularly.
• Maintain gut health, since gut health and brain health are connected (the gut-brain connection).
• Supplement with things like fish oil, vitamin D3, CoQ10, ginkgo biloba and phosphatidylserine.
• Use essential oils, such as frankincense and rosemary oil.
• Drink tea for Alzheimer’s prevention.
• Balance bad LDL cholesterol and good HDL cholesterol for lowering Alzheimer’s risk.
• Avoid or limit foods that raise Alzheimer’s risk, such as red meat, refined carbs and sugars, and high-AGE foods (aka advanced glycation end products).
• Increase antioxidant intake.
• Consider jobs that potentially could help protect against AD.
• Eat more brains foods, such as avocado, beets, berries, bone broth and more.

The post Study Finds These Nutrients Are Lower in Brains of Alzheimer’s Patients appeared first on Dr. Axe.

Osteoporosis is when the body loses too much bone mass, doesn’t make enough bone or both, and it’s an extremely common issue among women, particularly postmenopausal women. It’s typically caused by a combination of factors, including aging, nutritional deficiencies, other health conditions and more.

According to new animal research published in the journal of the Federation of American Societies for Experimental Biology (FASEB), a particular protein gene also appears to play a major role in osteoporosis development. This could help lead to further developments on osteoporosis treatment and prevention methods.

Protein That May Help Protect Against Osteoporosis Identified

As the group of researchers out of China explained in their study:

Postmenopausal osteoporosis is associated with bone formation inhibition mediated by the impaired osteogenic differentiation potential of bone marrow mesenchymal stem cells (BMSCs). However, identifying and confirming the essential genes in the osteogenic differentiation of BMSCs and osteoporosis remain challenging. The study aimed at revealing the key gene that regulated osteogenic differentiation of BMSCs and led to osteoporosis, thus exploring its therapeutic effect in osteoporosis.

How did the study authors set out to reveal this key gene? First they identified “six essential genes related to the osteogenic differentiation of BMSCs and osteoporosis … namely, fibrillin 2 (Fbn2), leucine-rich repeat-containing 17 (Lrrc17), heat shock protein b7 (Hspb7), high mobility group AT-hook 1 (Hmga1), nexilin F-actin-binding protein (Nexn), and endothelial cell-specific molecule 1 (Esm1).”

Then they noticed during the in vitro and in vivo experiments that Hmga1 expression decreased in the bone tissue of the ovariectomized (OVX) rats (rats whose ovaries have been removed) while it increased during bone formation prior to ovaries being removed. In addition, when the researchers injected “Hmga1-overexpressing lentivirus into the bone marrow cavity of OVX rats, the bone loss, and osteogenic differentiation inhibition of BMSCs in OVX rats were partially reversed, while osteoclast differentiation promotion of BMSCs in OVX rats was unaffected.”

Ultimately, the study authors concluded: “Taken together, the present study confirms that Hmga1 prevents OVX-induced bone loss by the Wnt signaling pathway and reveals that Hmga1 is a potential gene therapeutic target for postmenopausal osteoporosis.”

“Our study demonstrated that Hmga1 prevents bone loss by promoting the osteogenic differentiation of BMSCs in osteoporosis rats, suggesting that Hmga1 could be an important therapeutic target for osteoporosis,” said corresponding author Yihe Hu, Ph.D., of Zhejiang University.

This means finding different ways to encourage expression of the Hmga1 protein may help treat, prevent and even reverse osteoporosis.

Other Ways to Support Bone Health

If you looking for ways to help promote bone health, there are several steps you can take, including the following:

• Consume a healthy diet high in protein and calcium.
• Move your body by combining different types of bone-supporting exercise, such as Pilates, tai chi, yoga, bodyweight exercises, elliptical workouts, brisk walking, squats, pull-ups, barbell and dumbbell presses, jumping rope, dips, deadlifts, push-ups, etc.
• Take supplements like magnesium, calcium, vitamins D and K, strontium, omega-3, bone broth, and spirulina.
• Try acupuncture.
• Use essential oils.

The post Can This Protein Help Prevent Osteoporosis? What the Science Says appeared first on Dr. Axe.

I bet you didn’t know that women are actually more likely to get a canker sore than men. It’s true. Canker sores can also run in families — possibly due to heredity or to a shared environmental factor like foods or allergens!

Unfortunately, anyone at any age can develop a canker sore.

Do you know what causes a canker sore or how you can get rid of one faster? You can make your own canker sore remedy, of course, but there are other ways as well.

Keep reading, and soon you will find out how!

What Is a Canker Sore?

A canker sore is a small, shallow, benign ulcer that can develop on the soft tissues inside your cheeks or lips, underneath your tongue, or at the base of your gums. It’s also called aphthous stomatitis or an aphthous ulcer.

Most canker sores are under a third of an inch across. Canker sores that occur frequently are known as recurrent aphthous ulcers.

A canker sore is generally round or oval with a white or yellow center and a red border. Your mouth might tingle or burn shortly before a canker sore forms in your mouth.

Unlike fever blisters or cold sores (caused by the herpes virus), canker sores are never on the outside of the mouth — they only form in the lining of the inside of the mouth, known as the oral mucosa — and they’re absolutely not contagious.

However, they can be painful, and the pain is more likely to be felt when eating or speaking.

Symptoms and Types of Canker Sores

Types of aphthous ulcers or canker sores include:

1. Minor Canker Sores

• most common type of canker sore or aphthous stomatitis
• usually small and oval-shaped with a red edge
• can be painful at times, particularly when eating
• healing occurs within one to two weeks without any scarring

2. Major Canker Sores

• less common than minor canker sores
• usually round with defined borders, but they can have irregular edges when they’re very big
• deeper and larger than minor sores
• can be extremely painful
• can take as long as six weeks to heal and can leave behind pervasive scarring

3. Herpetiform Canker Sores

• uncommon and usually tend to occur in the elderly
• are the size of a pinpoint but tend to occur in clusters of 10 to 100 sores, sometimes merging together into one large ulcer with irregular edges
• typically heal without scarring in one to two weeks

Less common symptoms of canker sore include:

• fever
• general discomfort or uneasiness (malaise)
• swollen lymph nodes

Causes

The exact cause of canker sores is still unknown, but it’s believed that several factors can trigger the occurrence of a canker sore, including:

• An accidental cheek bite
• A food sensitivity (most commonly to an acidic or spicy food or to gluten)
• Certain oral care practices or injuries, such as cleaning teeth too roughly, injury from dental work, toothpaste or mouth rinse containing sodium lauryl sulfate
• Emotional stress
• Hormonal changes
• The presence of Helicobacter pylori or H. pylori (the same bacteria that causes peptic ulcers)
• B vitamins, zinc, folate (folic acid) and/or iron deficiencies are believed to contribute to the development of canker sores

Canker sores can also occur when you have certain conditions or diseases, including:

• Immune-suppressing viruses, such as HIV or AIDS
• Celiac disease, an autoimmune disorder that can occur in genetically predisposed people where the ingestion of gluten leads to damage in the small intestine; it’s estimated to affect one in 100 people worldwide.
• Ulcerative colitis, Crohn’s disease or another inflammatory bowel problem
• Behçet’s disease, a rare, chronic, autoinflammatory disorder of unknown origin that causes inflammation throughout the body, including the mouth

13 Natural Canker Sore Remedies

Most canker sores are very small and go away on their own within a week or two without any scarring. Still, even though they’re small, seven to 14 days of annoying pain in your mouth is not desirable to say the least.

Thankfully, there are plenty of natural ways to cut down pain and healing time, starting with No. 1 on our list — plus, we have 12 more awesome ideas to come to the rescue, naturally!

1. DIY Homemade Canker Sore Mouth Rinse Recipe

This simple yet super-effective mouth rinse is sure to reduce inflammation and ease pain fast.

2. Ice It

Suck on small ice cubes to soothe canker sores and reduce inflammation. The coldness of the ice slows down blood flow to the canker sore, thereby reducing pain and swelling.

3. Watch What You Eat

Avoid rough (think burnt toast), spicy (think hot sauce) or acidic (think orange juice) foods that can cause even more irritation and pain. One of the easiest ways to get a canker sore angry or angrier is to consume one or all of these foods.

4. Supplement with B vitamins

Certain nutritional deficiencies can lead to canker sores. A double-blind study found that supplementing with sublingual vitamin B12 prevented canker sore recurrence even in people who were not deficient in B12. The amount used in the study was 1,000 micrograms (one milligram) twice a day for six months.

In addition, supplementing daily with B vitamins — 300 milligrams of vitamin B1, 20 milligrams of vitamin B2 and 150 milligrams of vitamin B6 — has been reported to provide some people with relief.  Thiamine (B1) deficiency specifically has also been linked to an increased risk of canker sores.

5. Supplement with Iron

To know the correct supplemental level of iron or if you need additional iron in your diet at all, you need to establish a diagnosis of an iron deficiency by a health care professional using lab tests. If you do, it could contribute to your canker sores, so supplementing with iron could help.

6. Yogurt

Having high-quality probiotic yogurt daily is great for the treatment of canker sores. The passage of friendly bacteria from probiotics through the mouth helps the canker sore calm down and heal, and the smooth coolness of yogurt helps with pain.

7. Deglycyrrhizinated Licorice (DGL)

Research found that people with canker sores who gargled four times per day with DGL liquid extract dissolved in warm water felt pain relief. Seventy-five percent of patients experienced a 50 percent to 75 percent improvement within one day followed by complete healing of the ulcers by day three.

To make a DGL mouthwash, mix 1/2 teaspoon licorice extract with 1/4 cup water, swish, gargle and expel the mouthwash four times daily for canker sore relief. You can also chew one or two 200-milligram tablets of DGL two or three times a day.

8. Apple Cider Vinegar

Mix equal parts apple cider vinegar and warm water, and use this as a daily gargle to speed the disappearance of canker sores. Apple cider vinegar has acetic acid, which has the ability to kill dangerous “bad” bacteria and at the same time foster the growth of beneficial “good” bacteria.

It essentially acts as a natural antibiotic for the canker sore.

9. Hydrogen Peroxide

Use a cotton swab to apply a mixture of half hydrogen peroxide, half water directly to the canker sore. Do not eat or drink for an hour after treatment. Repeat daily.

10. Tea Time

Next time you have a cup of black tea (preferably organic), save the tea bag if you have a canker sore because by simply applying a wet black tea bag to the sore, it can help with pain and inflammation. You can thank the tea’s tannin content for the positive effects.

You can also use a chamomile tea bag instead of black tea. Chamomile has anti-inflammatory properties, which helps treat canker sores as well.

11. Go Gluten-Free

If you suspect that a gluten intolerance is linked with your canker sores, then you can get tested for celiac disease by your doctor. Eliminating products with gluten could then become your main defense against canker sores.

12. Zinc Lozenges

Zinc deficiency has been linked with recurrent canker sores so treating the deficiency may lead to relief. However, talk to your doctor before long-term zinc supplementation.

A preliminary trial found that supplementation with up to 150 milligrams of zinc per day reduced recurrences of canker sores by 50 percent to 100 percent. Participants who were zinc-deficient experienced the most consistent benefit. A high-quality zinc lozenge once or twice a day is an easy way to help speed healing of a canker sore just like it cuts the duration of a cold.

13. Say No to Sodium Lauryl Sulfate

Entirely avoid toothpastes and mouthwashes that contain sodium lauryl sulfate, which is a foaming agent that has been found to contribute to canker sore formation and recurrence.

A study conducted in Norway linked sodium lauryl sulfate to canker sore incidences. It found that the denaturing effect of sodium lauryl sulfate on the oral mucin layer, with exposure of the underlying epithelium, induces an increased incidence of recurrent canker sores.

When to See Your Doctor

Make an appointment to see your doctor if you have a canker sore that is accompanied by fever, diarrhea, headache and/or a skin rash. If your canker sores are unusually large, last more than two weeks, extend into the lips themselves or outbreaks are excessively frequent, then it’s a good idea to seek medical attention.

Recurring sores (also called recurrent aphthous stomatitis), especially when new ones develop before old ones heal, are another cause for concern — as is pain from a canker sore that is intolerable, excessive, or causes extreme difficulty when eating or drinking.

You can also visit your dentist if sharp teeth or dental work seem to be causing your canker sores.

The post How to Get Rid of Canker Sores — 13 Natural Ways appeared first on Dr. Axe.

Each year, millions of people experience irregular heartbeats or arrhythmias. In fact, a study found that one in four adult Americans over the age of 40 could develop an irregular heartbeat. This is especially true for people with coronary heart disease or for those under constant stress.

Most cases of a fluttering feeling in the chest are harmless, but some cardiac arrhythmias are extremely dangerous and require immediate treatment. It’s important to be aware of the risk factors for an irregular heartbeat and the natural, non-invasive ways in which you can treat arrhythmias.

What Is an Irregular Heartbeat?

An irregular heartbeat can mean that the heart beats too fast, too slow or with an irregular rhythm. Premature or extra beats are the most common type of arrhythmia. This usually feels like a fluttering in the chest or a feeling of a skipped heartbeat.

Atrial fibrillation (AFib) is the most common type of heart arrhythmia — this occurs when the normal beating in the upper chambers of the heart is irregular, and blood doesn’t flow as well as it should from the atria (upper chambers) to the lower chambers of the heart.

When a heartbeat is too fast, this is called tachycardia. A heartbeat that’s too slow is called bradycardia. When the heart beats, an electrical signal spreads from the top of the heart to the bottom, causing it to contract and pump blood. A problem with this process, such as it being delayed or blocked as it travels down into the lower branches of the heart, can cause an irregular heartbeat. This can happen if the special nerve cells that produce the electrical signals don’t work properly.

According to the American Heart Association, irregular heartbeats can produce a broad range of symptoms, from barely perceptible to cardiovascular collapse and death. A single, premature beat may be felt as a palpitation or skipped beat. Premature beats that occur often or in rapid succession may feel like a fluttering sensation in the chest or neck.

According to the Centers for Disease Control, nearly 12.1 million people in the U.S. will have AFib in 2030. People of European descent are more likely to have AFib than African Americans. AFib is more common among women than men, in part because women live longer.

Symptoms

Random moments of irregular heartbeat are typically harmless, but when arrhythmias last long enough to affect how well the heart works, more serious symptoms may develop, including:

• fatigue
• dizziness
• lightheadedness
• fainting or nearly fainting
• rapid heartbeat or pounding
• anxiety
• shortness of breath
• sweating
• chest pain
• collapse and cardiac arrest (in extreme cases)
• rhabdomyolysis

During an arrhythmia, the heart may not be able to pump enough blood to the body, which can damage the brain, heart and other organs.

Causes and Risk Factors

Smoking

A 2012 study published in the European Journal of Preventive Cardiology indicates that constituents of cigarette smoking, such as carbon monoxide and oxidative stress, are likely to contribute to the generation of arrhythmias. Cigarette smoking may also induce coronary artery disease and chronic obstructive pulmonary disease, which may cause irregular heartbeat.

Alcohol Use

Research shows that there’s a complex relationship between alcohol consumption and arrhythmias. Several lines of evidence suggest that heavy drinking increases the risk of sudden cardiac death with fatal arrhythmia as the most likely mechanism.

Drug Use

According to a 2007 study published in the European Journal of Cardiovascular Prevention and Rehabilitation, almost all illicit drugs may cause, through a direct or indirect arrhythmogenic effect, a wide range of cardiac arrhythmias that can even be lethal. This includes cocaine, amphetamines, heroin and the misuse of prescription medications.

Stress

Emotional stress or anger can make the heart work harder, raise blood pressure and increase cortisol levels. Research shows that psychological stress can stimulate the sympathetic nervous system and cause irregular heartbeat. In fact, data suggests that about 20 percent to 40 percent of sudden cardiac deaths are precipitated by acute emotional stressors, and cardiac dysfunction that’s triggered by emotional stress can increase the risk of arrhythmias.

Age

Irregular heartbeats affect millions of people, and more serious arrhythmias typically affect people older than 60. This is because older adults are more likely to have heart conditions and other health problems that lead to an irregular heartbeat.

According to research conducted at the University of Hull in the U.K., age positively correlates with an increasing risk of cardiac problems, including arrhythmias — not only the prevalence, but also the severity of arrhythmias escalate with age. The reasons for this are multifactorial, but aspects of cardiac calcium regulation within the heart likely play a key role in initiating and perpetuating these life-threatening events.

Conditions that damage the heart can impair the heart’s electrical system and cause irregular heartbeat. Examples of such conditions include:

• heart attack
• heart failure
• congenital heart defects
• high blood pressure
• infections that damage the heart muscle or the sac around the heart
• diabetes (which increases the risk of high blood pressure and coronary heart disease)
• sleep apnea (which can cause stress on the heart)
• An overactive or underactive thyroid gland

Conventional Treatment

If you experience dizziness, chest pain or fainting due to an arrhythmia, you may need to be treated. In order to diagnose an irregular heartbeat, a doctor listens to the rate and rhythm of your heart and for a heart murmur, an extra or unusual sound during the heartbeat.

Your doctor may also check for swelling in your legs and feet because this can be a sign of heart failure. The most common test used to diagnose arrhythmias is an electrocardiogram (EKG). An EKG detects and records the heart’s electrical activity. It can measure the strength and timing of electrical signals as they pass through each part of the heart.

Once you’re diagnosed with cardiac arrhythmia, your doctor will guide you to choose an appropriate treatment plan. Conventional treatments for an irregular heartbeat may include medications, medical procedures and surgery.

Medications

Antiarrhythmics are used to slow down a heart that’s beating too fast or change abnormal heart rhythm to a normal, steady rhythm. Beta blockers are used to slow down a heartbeat by reducing its workload. Calcium channel blockers are also used to reduce heart rates.

These medications come with a list of side effects, including worsening arrhythmias, allergic reactions, chest pain, shortness of breath, dizziness and fainting. These medications only help control an irregular heartbeat instead of curing the issue, so they may have to be taken for life. To avoid this, sometimes procedures are done to permanently treat or monitor irregular heartbeats.

Procedures

Irregular heartbeat can be treated with a pacemaker, a device that’s placed under the skin of the chest or abdomen to help control an abnormal heart rhythm. When the pacemaker detects an abnormal heart rhythm, it sends an electrical pulse to make the heart beat at a normal rate again. Doctors recommend a pacemaker when the heartbeat is slower than normal. This can happen as a result of aging, damage to the heart from a heart attack or other heart conditions that affect its electrical activity.

Defibrillation or cardioversion is a type of treatment that uses a jolt of electricity to fix an irregular heartbeat. Similar to the pacemaker, an implantable cardioverter defibrillator is a device that’s placed under the skin and uses electrical pulses to help control life-threatening arrhythmias.

Research shows implantable defibrillators are highly effective in terminating malignant ventricular arrhythmias (serious arrhythmias that originate in the lower chambers of the heart) in patients who are thought to be at significant risk for sudden death.

Another procedure that may be used when medicine doesn’t treat an irregular heartbeat is catheter ablation, which is when a thin, flexible tube is put into a blood vessel in the arm, groin or neck, and then guided to the heart. Energy that’s sent through the tube in the heart finds and destroys small areas of heart tissue that are causing rapid or irregular heartbeats. This procedure is usually used to treat some types of rapid heartbeat, such as supraventricular tachyarrhythmias, which are rapid, uncoordinated heartbeats that start in the upper chambers or middle region of the heart.

Surgery

Surgery may be done to improve blood flow to the heart muscle. Surgery is often the choice when it’s already being done for another reason, such as repairing the heart valve.

One type of surgery done on patients with life-threatening arrhythmias is called the maze surgery or procedure. Maze surgery cures a fast, irregular heartbeat by creating a maze of new electrical pathways that lets electrical impulses travel more easily through the heart. This is a serious surgery that requires a hospital stay of five to seven days or longer, including at least one to two days in the intensive care unit. Recovery takes about two months, and in that time, you may feel some pain where the chest was opened and weaker than usual.

Natural Treatments

1. Vagal Maneuvers

Vagal maneuvers are used to slow down a rapid heartbeat by stimulating the receptors in the internal carotid arteries. This stimulation causes a reflex stimulation of the vagus nerve, which results in the release of acetylcholine, a neurotransmitter that can slow down the electrical impulses that lead to a rapid heartbeat.

The vagus nerve is the longest cranial nerve, extending from the brainstem to the abdomen. The vagus forms part of the involuntary nervous system, and it commands unconscious body procedures, such as keeping the heart rate constant. Studies show that vagal maneuvers are simple, non-invasive methods of stopping irregular heartbeat by stimulating the vagus nerve.

Vagal maneuvers are natural treatments that can be done before turning to medications or other more invasive procedures. There are different types of maneuvers that you can try, and remember that not one maneuver works for everyone.

• Coughing: A forceful and sustained cough can stimulate the vagus nerve. One cough alone will not be effective.
• Bearing down: Bear down as if you are having a bowel movement to stimulate the vagus nerve and correct an irregular heartbeat. You can also try blowing through a straw.
• Blowing through a syringe: This is called valsalva maneuver, and it involves blowing into a syringe while lying down, face up, for 15 seconds. This generates increased pressure within the chest cavity and triggers a slowing of the heart rate that may stop the abnormal rhythm.
• Cold Stimulus to the face: Emerge the face in cold water or place an ice pack on the face for about 10 seconds. This creates a physiological response similar to what happens when you jump into cold water.
• Gagging: Gagging stimulates the vagus nerve. Use a tongue depressor and quickly insert it into the mouth, touching the back of the throat.
• Carotid massage: Carotid arteries are the major blood vessels in the neck that supply blood to the brain, neck and face. A carotid massage is done by applying pressure underneath the angle of the jaw in a gentle, circular motion for about 10 seconds. This technique is not recommended for patients with a history of smoking or those who have carotid artery stenosis, which is a narrowing of the carotid arteries.

2. Eat a Healthy Diet

Because many people with irregular heartbeats have underlying health issues like heart disease, it’s important that they stick to healthy diets. Eating anti-inflammatory foods is important because they contain antioxidants and phytonutrients that lower the immune system’s overactive response. Healthy fats and animal proteins help to balance cholesterol levels and raise HDL cholesterol. To improve the health of your heart, eat the following foods:

• fiber-rich, high-antioxidant foods
• vegetables of all kinds
• fruits of all kinds
• herbs and spices (especially turmeric and raw garlic)
• legumes and beans
• healthy fats (found in nuts, seeds, avocados, wild-caught fish, coconut oil and extra virgin olive oil)
• raw, unpasteurized dairy

3. Engage in Physical Activity

The beneficial effects of regular physical activity on cardiovascular health are well-established and, evidence proves that the benefits of exercise include improved blood pressure, lipid profile and overall mortality. People should engage in daily physical activity in order to maintain a healthy heart.

For those who already experience cardiac arrhythmia, create an exercise plan with the help of your healthcare provider to be sure that you aren’t overexerting yourself.

4. Quit Smoking

Research shows that tobacco smoke is the single most important modifiable risk factor for coronary diseases and the leading preventable cause of death in the U.S.. It plays a role in the development of cardiac arrhythmia and should be avoided, especially by people with history of irregular heartbeat.

5. Maintain a Healthy Weight

A 2016 study published in the European Heart Journal found that atrial fibrillation, the most common type of arrhythmia, is commonly associated with being overweight and obese. Overweight populations have higher incidence, prevalence, severity and progression of atrial fibrillation compared with their normal weight counterparts. Data shows that stable weight loss decreases arrhythmia and recurrence following treatment.

6. Reduce Stress

Stress and negative emotions are important risk factors for irregular heartbeat. To reduce the risk of arrhythmia, stress management has a very important role.

Research conducted at John Hopkins University School of Medicine and Division of Cardiology found that episodes of acute emotional stress can have significant adverse effects on the heart and patients must manage emotional stress as part of their treatment. Relieve stress with relaxation therapy, meditation, yoga and prayer.

7. Acupuncture

Acupuncture has been used for thousands of years to treat multiple medical conditions, and it’s documented to improve many aspects of cardiovascular functioning.

A 2008 review conducted at the University of Minnesota indicates that of the eight studies reviewed, 87 percent to 100 percent of participants using acupuncture converted to normal heart rhythm. Researchers determined that acupuncture seems to be effective in treating several cardiac arrhythmias.

Precautions

Cardiac arrhythmias can be serious, life-threatening conditions if they aren’t treated properly. Although not all irregular heartbeats are major health concerns, if you experience a constant fluttering feeling in the chest or you feel like your heart is beating too fast or too slow, it’s best to see your healthcare professional for an exam.

Final Thoughts

• An irregular heartbeat can mean that the heart beats too fast, too slow or with an irregular rhythm.
• Irregular heartbeat symptoms include lightheadedness, fatigue, loss of breath, dizziness, anxiety, sweating and fainting.
• Risk factors for developing cardiac arrhythmia include smoking, drinking alcohol, stress, obesity and drug use.
• Most irregular heartbeats are harmless, but for those with severe cardiac arrhythmias, conventional treatments may include medication, procedures, such as implanting a pacemaker, and surgery.
• Natural, non-invasive treatments for irregular heartbeat include vagal maneuvers, maintaining a healthy weight, eating a healthy diet, reducing stress, avoiding tobacco and alcohol, engaging in physical activity, and doing acupuncture.

The post Irregular Heartbeat (Arrhythmia): What You Need to Know & How to Naturally Treat appeared first on Dr. Axe.

Lactose intolerance is not the same as a milk allergy. It’s more of a discomfort than a real over-reaction by the immune system. Many people with lactose intolerance can even have small amounts of the offending foods/drinks without having symptoms.

What sort of signs of lactose intolerance may indicate that you have this common problem? Lactose intolerance symptoms typically include bloating, gas, diarrhea and other gastrointestinal issues.

Fortunately, by following a lactose intolerance diet and treatment plan, it’s possible to reduce (and in some cases even eliminate) the symptoms of lactose intolerance.

What Is Lactose Intolerance?

The definition of lactose intolerance, according to the National Institute of Diabetes and Digestive and Kidney Diseases, is “a condition in which you have digestive symptoms — such as bloating, diarrhea and gas — after you consume foods or drinks that contain lactose.”

Lactose is a sugar that is found in milk and dairy products. In order to digest this sugar properly, the small intestine must produce adequate amounts of the enzyme called lactase.

Lactose is found in:

• Milk
• Lactose
• Whey
• Curds
• Milk by-products
• Dry milk solids
• Non-fat dry milk powder

Lactase is responsible for breaking down the lactose into glucose and galactose, so the body can absorb it. When the body’s ability to make lactase diminishes, the result is lactose intolerance.

It is important to note that not all dairy products cause these unpleasant symptoms of lactose intolerance. In fact, yogurt or kefir with live active cultures typically do not produce these symptoms, as the active cultures help to break down lactose prior to consumption. Also, the longer the food is fermented, the less the lactose content will be, as the healthy probiotics survive by eating the lactose sugar.

Symptoms

What are symptoms of being lactose intolerant? The most common symptoms of lactose intolerance include:

• Diarrhea
• Gas
• Stomach bloating/swelling in the abdomen
• Stomach pain/cramping
• Nausea, vomiting
• Headaches or migraines
• Acne

When do lactose intolerance symptoms start? These warning signs of lactose intolerance can arise anywhere from 30 minutes to two hours after the consumption of dairy products and can range from mild to severe. Most immediate reactions are caused by the body not having the enzymes to digest the lactose sugar, which causes the intestines to contract.

If you have had an ongoing intolerance, you might also experience issues besides digestive upset, such as more extreme headaches, migraines or bloating that can occur over the course of up to two days from these undigested particles entering your body, especially if you have leaky gut syndrome.

Can you become lactose intolerant all of a sudden? This is more common among older adults, but usually lactose intolerance is obvious from an earlier age.

How long do lactose intolerance symptoms last? The severity of lactose intolerance symptoms depends upon personal tolerations and the amount consumed. If you’re intolerant and continue consuming lactose without making any other changes, your symptoms will likely persist.

Causes

What triggers lactose intolerance? As described above, lactose intolerance is caused by the body’s inability to effectively digest lactose due to malabsorption or low levels of lactase produced in the digestive tract. This seems to occur for several main reasons:

1. Genetics/Family History

While it has been documented only rarely, the inability to produce lactase can sometimes be congenital. Researchers believe there are genetic links to lactose intolerance causing symptoms to appear during the teenage years. However, just because you made it through your teen years without affliction doesn’t mean you are immune for life. Lactose intolerance is not very common in children under two years of age, although it’s still possible.

In addition, lactose intolerance seems to run in families, and certain ethnic groups have greater occurrences of lactose intolerance than others. Native Americans, Hispanics, Asians and those from African descent often experience intolerance more often than those of European descent.

2. Aging

As we age lactase production decreases, leading to intolerance in individuals who otherwise never had overt signs of lactose intolerance.

3. Illness and Stress

In some cases, lactose intolerance can also result from surgery, injury, illness and even certain treatments. Common conditions that can contribute include gastroenteritis, IBS, Crohn’s disease, ulcerative colitis, celiac disease and other conditions of the digestive tract, including candida overgrowth and leaky gut.

Even cases of the flu can cause intolerance (however, often the symptoms will fade over time). Additionally, taking medications including some antibiotics for extended periods of time may disrupt gut health and contribute to lactose intolerance.

Diagnosis

How do doctors test for lactose intolerance? To test for lactose intolerance in patients who are experiencing symptoms like bloating and diarrhea, doctors rely on a number of different tests, including:

• A hydrogen breath test, since undigested lactose causes you to have high levels of hydrogen in your breath
• Reactions to an elimination diet, in which you stop eating and drinking milk and milk products to test the effects
• A test using a stethoscope to listen to sounds within your abdomen
• Discussion of symptoms, family history, medical history and eating habits
• A physical exam to check for any underlying health problems that may be the real cause of symptoms

Keep in mind that a number of other conditions aside from lactose intolerance can cause similar symptoms. These include: irritable bowel syndrome, celiac disease, inflammatory bowel disease or SIBO (small bowel bacterial overgrowth). This is why doctors must rule out these causes before confirming a diagnosis of lactose intolerance.

Treatment and Diet

There is currently no permanent cure for lactose intolerance because no treatment can increase the amount of lactase your small intestine makes. However, there are steps to take to manage symptoms and avoid complications. One major concern for people who have lactose intolerance is they may not get enough of the essential nutrients found in milk products, including calcium, magnesium, vitamin D and vitamin K, for example.

While it’s an option to take dietary supplements called lactase products that help digest lactose, this will not solve the underlying problem and may not be a good long-term solution.

What foods should you avoid if you are lactose intolerant? Do you necessarily need to give up all dairy?

Depending on the severity of your intolerance, it may be necessary to take a break from dairy while you heal; however, by following a healthy lactose intolerance diet, it may not have to be a permanent sacrifice.

Some people with severe lactose intolerance will need to avoid having most or all dairy products. Others can tolerate certain kinds without experiencing a flare-up of lactose intolerance symptoms.

For example, some research suggests that many people with lactose intolerance can have up to 12 grams of lactose, the amount in about 1 cup of milk, without triggering any strong symptoms. Some experts also believe that one key to consuming dairy products while eating a lactose intolerance diet is to choose raw and unpasteurized products made from raw cow, goat and sheep milk.

A study published in the Journal of the Dietetic Association indicates that consuming kefir improves lactose digestion and tolerance. Participants in the study perceived a reduction in the severity of gas by 54 percent to 71 percent.

While kefir is a dairy product, the fermentation process breaks down the naturally occurring lactose, making it easier for the body to digest and absorb it. The result is that the majority of individuals with lactose intolerance can still enjoy some types of dairy, while reaping the health benefits.