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How Milk Thistle Extract can Support Liver Health and Healing

The AHA! Team — Fri, 27 Jun 2025 05:29:03 +0000

Lori Alton via NaturalHealth365 – With its spiky purple flowers and dull green leaves, milk thistle may appear to be nothing more than an ordinary weed growing wild in vacant lots and fields. Yet, this unimpressive-looking plant is truly a shining star when it comes to avoiding disease and promoting healing. Milk thistle, scientifically known as Silybum marianum, is prized by natural healers for its ability to eliminate liver ailments, including nonalcoholic fatty liver disease, which is currently reaching epidemic proportions in the United States. But supporting liver health is not milk thistle’s only gift. Discover how this extraordinary herb can help you. Milk thistle protects against toxic effects from cancer treatment, arrests tumors The active ingredient in milk thistle, an antioxidant flavonoid called silymarin, reduces the inflammation and oxidative damage that can trigger cancer. It also helps preserve glutathione, the body’s premier inflammation-fighting antioxidant. Scientists have known for some time that milk thistle may act against cancer. In a review conducted at the University of Minnesota, researchers cited “strong evidence” for silymarin’s liver-protective and anti-cancer effects. Significantly, they credited silymarin with combating cancer by inhibiting the binding of toxins to cell membrane receptors. In a new study published in The International Journal of Oncology, researchers found that silibinin, a form of silymarin, suppressed chemoresistance, the condition in which cancer fails to respond to the effects of drugs. The team noted that silibinin also prevented further malignancy, protected against potentially cancer-causing DNA mutations, and inhibited tumor growth. In other research, researchers found that silymarin also helps prevent liver damage from chemotherapy and protects the skin and mucosal lining from damage from radiation therapy. Milk thistle is a potent antifungal agent Overgrowth of Candida albicans, a common fungus, can cause symptoms of fatigue, “brain fog,” digestive problems, and skin rashes. And, a growing problem of drug resistance in pharmaceutical antifungals – which parallels the current epidemic of antibiotic resistance – can make Candida difficult to treat. Researchers have found that silymarin can penetrate the cell membrane of the Candida microbe, stopping the pathogen’s growth and spread and helping to clear the overgrowth. Silymarin is also effective in blocking and inhibiting biofilms, layered communities of pathogenic microorganisms that are stubbornly resistant to treatment. Silymarin helps to regulate glucose levels For the past thousand years, herbalists and Ayurvedic healers have advised milk thistle to support healthy blood sugar levels, and modern research confirms the value of this ancient remedy. In one recent study, a 90-day course of a combination of milk thistle, boswellia, and nettles slashed hemoglobin A1c levels – a measure of blood sugar over several months – by a substantial 19 percent. The herbal combination also drastically reduced blood sugar levels – from an average of 150 to 180 mg/dL to an average of 124 mg/dL – and triglyceride levels. In addition, a recently published cell study shows that silymarin protects the retina from diabetic damage, a common consequence of the disease. The Big NEWS: Milk thistle supports a healthy liver Milk thistle’s main claim to fame is its ability to improve liver enzymes, rebuild liver cells, and alleviate liver ailments. In addition to easing hepatitis and cirrhosis, milk thistle shows promise in dealing with nonalcoholic fatty liver disease and halting the progression to steatohepatitis, a more serious form of the condition. Research has supported milk thistle’s beneficial effects on liver disease, with one study showing that hepatitis patients treated with silymarin returned to work sooner and experienced less depression and anxiety than those in the control group. In addition, milk thistle helps detoxify the liver and protect against injury from heavy metals and drugs. In a review published in Phytotherapy Research, the team credited silymarin with reducing liver injury caused by a variety of toxins, drugs, and heavy metals, including acetaminophen, carbon tetrachloride, radiation, alcohol, iron overload, and Amanita phalloides, a type of poisonous mushroom. As an added bonus: milk thistle’s protective effects also extend to the stomach. The herb has been shown to suppress gastric inflammation and protect against ulcers caused by non-steroidal anti-inflammatory drugs. Surprising fact: Milk thistle has antidepressant properties Yet another surprising benefit of milk thistle is its ability to function as a natural mood elevator. Animal studies support its ability to reduce anxiety and depression caused by traumatic brain injury, which it appears to do by reducing the activity of microglial cells caused by a disturbance in the neural circuits between the limbic system and the cortex of the brain. In one study, silymarin performed as well as the pharmaceutical drugs fluoxetine (Prozac) and diazepam (Valium) in supporting mood. Researchers noted that silymarin reversed stress-induced changes to the hippocampus and cerebral cortex while boosting levels of the neurotransmitters serotonin and dopamine. Because of silymarin’s ability to reduce inflammation and neurodegeneration, researchers are even exploring its potential to prevent and treat Alzheimer’s disease. How should I take milk thistle? Experts recommend temporary short-term amounts of 150 mg, taken one to three times a day, for detoxification. A holistic healthcare provider may recommend 50 to 150 mg a day for liver support, maintenance, and longer-term use. Use a formulation standardized to 70 to 80 percent silymarin for best results. As always, consult your holistic doctor to determine if milk thistle is right for you and to determine the proper amount. Although it is generally considered safe and well tolerated, high amounts can cause mild digestive upset. Note: if you are allergic to any member of the aster family – such as daisies, ragweed, marigolds, or chrysanthemums – don’t take milk thistle. Milk thistle has long been revered for its ability to cleanse and detoxify the liver. However, recent research confirming its ability to ward off other diseases demonstrates that this herb is valuable and versatile. Editor’s note: To support healthy liver function, I highly recommend LuvByNature LiverLuv – which is gluten free, non-GMO and delicious. Sources for this article include: NIH.gov NIH.gov To read the original article click here.

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April Produce: What Are the Best Fruits & Vegetables to Eat This Month?

The AHA! Team — Wed, 02 Apr 2025 04:25:45 +0000

Joe Boland via Dr. Axe – As we transition from March produce to April produce, more and more spring vegetables and fruits become widely available. April is a fantastic month for fresh, flavorful produce with spring officially in full swing. Seasonal fruits and vegetables in April are not only at their peak in taste, but also provide a variety of nutrients that support overall health. Eating in-season produce means you get the best flavors while benefiting from the freshest ingredients, particularly spring fruits and veggies. So, what are the best fruits and vegetables available in April? Below we highlight some of the most nutritious options and share ideas on how to use April produce in delicious ways. What produce is in season in April? This brings an abundance of fresh April produce, including vibrant fruits and crisp vegetables. Whether you’re shopping at your local farmers market or grocery store, here are 20 fruits and vegetables in season this month: 1. Apricots Apricots are sweet and juicy April fruits that are rich in vitamin A, vitamin C beta-carotene and fiber. These sweet, golden-orange fruits offer support for healthy skin and vision. Research has revealed that apricots support eye health by protecting against age-related macular degeneration and may aid digestion due to their fiber content. 2. Artichokes Nutrient-dense with a delicious, meaty texture, artichokes are rich in antioxidants and great for liver health. Artichokes are packed with fiber, folate and antioxidants. They possess liver-supporting properties, thanks to compounds like cynarin, which may aid in detoxification and digestion. 3. Asparagus A springtime staple, asparagus is rich in fiber and folate, along with vitamins A, C and K. It supports detoxification and gut health thanks to its prebiotic fiber content. Researchers have noted that asparagus may support digestive health and cardiovascular function due to its high fiber and antioxidant content. 4. Carrots Carrots are great raw or cooked. These sweet, crunchy vegetables are rich in beta-carotene, which the body converts to vitamin A and benefits both skin and eye health. Studies have revealed carrots support vision health and may protect against age-related macular degeneration. 5. Cherimoyas Creamy and custard-like with a tropical flavor, cherimoyas are high in vitamin C, B6 and fiber, and they promote immunity and digestion. Known as the “custard apple,” the cherimoya’s antioxidant properties may help reduce oxidative stress and improve heart health. 6. Fava beans A plant-based protein source with iron and folate, fava beans have a creamy texture and are some of the healthiest legumes to eat. These beans can help support muscle maintenance and metabolic health. They also contain L-dopa, a precursor to dopamine, which may aid brain function. 7. Guavas Packed with vitamin C, fiber and antioxidants to support immune health, guava is perfect for smoothies and snacks. Guavas have been shown to support immune function and reduce inflammation. They also contain lycopene, which may play a role in cancer prevention. 8. Kumquats Kumquats are citrus fruits with edible peels and a tart-sweet taste. Those edible peels mean bonus fiber and flavonoid antioxidants. Kumquats also are a great source of vitamin C and may help lower cholesterol levels. 9. Lemons Ideal for freshening up recipes and boosting flavor, these citrus fruits are high in vitamin C and citric acid, which help support immune function and improve iron absorption. Their high antioxidant content may also protect against oxidative stress. 10. Lettuce A must-have for fresh, crisp salads, lettuce is low in calories but high in water content and fiber. Research has suggested that certain lettuce varieties contain anti-inflammatory compounds that support overall health. 11. Mangoes Tropical, juicy, and packed with vitamin C, beta-carotene and fiber, mangoes promote gut health and may support immune function. They also contain polyphenols, which have antioxidant and anti-inflammatory properties. 12. Oranges Juicy and refreshing, oranges are rich in vitamin C, fiber and flavonoids. Several studies have highlighted their role in reducing oxidative stress and promoting heart health. They’re great for snacks or juice. 13. Peas Sweet and tender, peas are excellent in fresh dishes. These small but mighty legumes are rich in protein, fiber and vitamin K. They play a key role in muscle maintenance and satiety, making them a great addition to a balanced diet. 14. Pineapples Sweet and tangy, pineapple is great for fresh or cooked dishes. This tropical fruit contains bromelain, an enzyme that aids digestion and reduces inflammation. Pineapples are also a great source of vitamin C and manganese, supporting immune function and bone health. 15. Radishes Peppery and crisp, radishes are perfect for salads and garnishes. They possess anti-inflammatory capabilities and are great for digestion. Radishes are high in vitamin C, fiber and antioxidants. They also contain glucosinolates, which support liver detoxification and may have anticancer properties. 16. Rhubarb Technically a vegetable but often treated as a fruit in desserts, rhubarb is high in calcium and magnesium, making it great for supporting bone health. It’s also rich in vitamin K (another bone-strengthening nutrient) and fiber, and rhubarb has anti-inflammatory and digestive benefits, according to research. 17. Spinach Loaded with iron, folate and vitamin K, spinach is a versatile green known for its role in supporting red blood cell production. Studies also link spinach to improved cognitive function and reduced inflammation. 18. Spring onions Spring onions on the mild side, perfect for adding a fresh bite. Also known as green onions, these vegetables contain sulfur compounds that may support heart health and have antimicrobial properties. They also provide vitamin C and folate. 19. Strawberries A spring favorite, strawberries are loaded with folate, potassium and antioxidants, like anthocyanins and vitamin C. Studies have linked strawberries to improved cardiovascular health and reduced inflammation. 20. Swiss chard A nutrient powerhouse with earthy, slightly bitter leaves, Swiss chard is especially good for bone support since it’s full of magnesium and vitamin K. It is also high in vitamins A and C, as well as potassium. Swiss chard also may help regulate blood sugar levels and support heart health. Best April vegetables and fruits to eat What fruit is in season in April? Strawberries Pineapple Papayas Oranges Mangos Limes Lemons Kumquats Kiwi Guavas Grapefruit Cherimoyas Cherries Avocados Apricots Apple What vegetables are in season in April? Watercress Turnips Swiss chard Sunchokes Spring peas Spring onions Spring garlic Spinach Shallots Rhubarb Radishes Radicchio Purple sprouting broccoli Parsnips New potatoes Mushrooms Lettuce Leeks Kale Horseradish Fennel Fava beans Endive Cucumbers Chicory Chard Celery root Celery Cauliflower Carrots Cabbage Broccoli Beets Asparagus Artichokes Arugula How to use April produce With so many fresh options available, there are countless ways to enjoy April’s seasonal fruits and vegetables. Here are some ideas to make the most of April produce: Salads: Toss together fresh greens like lettuce, spinach and Swiss chard with sliced strawberries, radishes and a citrus dressing. Smoothies: Blend mango, guava and apricots with yogurt for a refreshing drink. Grilled or roasted vegetables: Roast asparagus, carrots and artichokes with olive oil and herbs for a flavorful side dish. Stir-fries: Add fava beans, peas and spring onions to a quick stir-fry with tofu or chicken. Baking: Use rhubarb and strawberries to create a delicious spring pie or crumble. Soups: Make a light, spring-inspired soup with peas, asparagus and fresh herbs. Citrus-flavored drinks: Use kumquats, lemons and oranges to make refreshing infused water or homemade lemonade. Conclusion April is a wonderful time to enjoy a wide variety of seasonal fruits and vegetables. From sweet strawberries and juicy apricots to nutrient-dense asparagus and Swiss chard, there’s something for everyone to enjoy when it comes to April produce. Incorporating fresh, in-season produce into your meals not only enhances flavor ,but also provides essential nutrients to support your health. Take advantage of what April produce has to offer by trying new recipes, exploring farmers markets and enjoying the best nature has to offer this season! To read the original article click here.

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Combat Fatigue, Reduce Stress & Improve Mood with THIS Arctic Herb

The AHA! Team — Mon, 31 Mar 2025 05:21:24 +0000

Lori Alton via NaturalHealth365 – It’s official: “Burnout” – the feeling of being exhausted, frustrated, and overwhelmed in your life – is a real health problem that should not be ignored. So, today, we’ll show you how rhodiola can help – fast! For the first time, the World Health Organization has added “burnout syndrome” to its International Classification of Diseases – and some experts estimate that the condition may affect up to 70 percent of all working people. World Health Organization has added “burnout syndrome” to its International Classification of Diseases But when addressing burnout, Western medicine falls short (to say the least) – offering only limited treatment options and no acknowledged cure. Fortunately, recent studies showcase the potential of the ancient Arctic herb rhodiola to act against stress and burnout. Reduced professional function, feelings of exhaustion, and a negative or cynical attitude toward the job are all indicators of burnout. Chronic workplace stress that hasn’t been properly managed is at the root of burnout – making stress reduction the first order of business in treating the condition. Research has shown that Rhodiola rosea preparations can effectively alleviate various aspects of stress-induced symptoms, offering promising clinical evidence for its benefits in managing burnout and related conditions. Rhodiola rapidly improves symptoms of burnout – including depression and anxiety, study says Rhodiola rosea, also known as golden root, has long been valued in traditional Asian and Ayurvedic healing systems for its effects against fatigue, lethargy, anxiety, and depression. But can rhodiola’s therapeutic effects be confirmed by scientific research? It turns out the answer is yes. In an exploratory clinical trial published in Neuropsychiatric Diseases and Treatment, 68 participants were given 400 mg of rhodiola daily in divided amounts for three months. At the beginning of the study, the researchers evaluated the subjects using language and sleep quality tests and the Burnout Screening Scale, which measures levels of sadness, tension, loss of interest, and guilt. The effects of rhodiola were swift and profound. Simply put, people felt better. The team noted that rhodiola boosted psychological well-being, promoted more restful sleep, and caused rapid, significant improvement in all measures of fatigue and burnout – including overall stress levels, fatigue, irritability, anxiety, and depression. Rhodiola also brought about a distinct improvement in high-level cognition and decision-making, promoting a calm, alert state of mind. The researchers reported that improvements occurred during the first week and continued to increase throughout the study. Calling the results “encouraging,” the team urged further clinical trials of rhodiola. Additional studies confirm that you can naturally reduce your stress symptoms with the help of herbal medicine Human and animal studies alike have shown that rhodiola can improve symptoms of fatigue, enhance physical performance, reduce anxiety, sharpen cognition, and boost mood. In a study published in Phytotherapy Research, 100 participants were given 200 mg of rhodiola extract twice daily for four weeks. The scientists noted that all tests showed “clinically relevant improvements” regarding stress symptoms, disability, functional impairment, and overall therapeutic effect. The participants all reported some measure of relief from their symptoms of burnout and fatigue, and an astonishing 83 percent reported they were either “much improved” or “very much improved.” Fatigue is generally defined as a feeling of tiredness Note: Fatigue is generally defined as a feeling of tiredness – accompanied by lowered energy and motivation – that is not caused by lack of sleep and is not relieved by rest. Remarkably, rhodiola acted quickly – with notable improvement of burnout symptoms occurring within three days. No adverse effects were reported, leading the team to conclude that rhodiola was both safe and effective in improving life-stress symptoms. Herbal medicine proves to have a positive effect on free radicals and inflammation Natural healers have long recognized rhodiola as an adaptogen that helps the body cope with and adapt to physical, psychological, and oxidative stress. Of course, ashwaganda and Siberian ginseng are two other examples of adaptogens. Rhodiola helps to regulate and balance amounts of cortisol (the “stress” hormone) while increasing levels of a stress-resisting protein called Hsp70. In addition, rhodiola extracts contain rosavin and rosarin – a pair of polyphenols unique to rhodiola with powerful antioxidant and anti-inflammatory capabilities. Finally, rhodiola increases the synthesis of ATP – vital to cellular energy – while promoting the activity of mood-stabilizing neurotransmitters such as serotonin and dopamine. How and why should I take Rhodiola? Forward-thinking holistic doctors are increasingly advising rhodiola for adrenal fatigue, chronic fatigue syndrome, ADD, ADHD, and depression. Rhodiola, which has fat-burning effects, is also sometimes advised to support weight loss and reduce unhealthy abdominal fat. As a supplement, it’s available in tablets and capsule form. Holistic healthcare providers may advise taking 400 mg daily in divided amounts, with 200 mg 15 minutes before breakfast and another 200 mg 15 minutes before lunch. Look for a formulation standardized to at least 3 percent rosavin. For maximum benefit, rhodiola should be taken with black pepper to promote absorption. All of this is generally recognized as safe, but you should first discuss any change to your supplement routine with your doctor to ensure you’re heading in the right direction. Simply put, rhodiola is a remarkable herb that can not only help banish symptoms of burnout but do so without the dangerous side effects and addiction risks that can accompany pharmaceutical anti-anxiety drugs. If you suffer from burnout syndrome, consider enlisting Rhodiola for some much-needed help. Sources for this article include: NIH.gov NIH.gov LifeExtension.com WHO.int NIH.gov To read the original article click here.

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Are Saunas or Cold Plunges Better for Your Energy, Heart, & Brain?

The AHA! Team — Fri, 21 Mar 2025 05:23:36 +0000

Dr. Don Colbert – Saunas and cold plunges have gained popularity as wellness practices that not only relax the body but also boost overall health. Both of these temperature-based therapies offer distinct benefits and interact with the body in unique ways. Let’s explore how they positively influence our energy, heart health, mental clarity, and even help with long-term conditions like Alzheimer’s. Saunas: Warm Embrace for the Body and Heart Saunas are known for their warmth, which brings profound relaxation to both body and mind. Studies show that regular sauna sessions can promote cardiovascular health. The heat causes the blood vessels to dilate, improving blood circulation and reducing blood pressure. This improved circulation supports heart health and has been linked to reduced risks of cardiovascular diseases. A 2015 study conducted in Finland found that frequent sauna bathing was associated with a decreased risk of sudden cardiac death, coronary heart disease, and all-cause mortality. Saunas essentially give your heart a gentle workout, while allowing your muscles to relax in a calm environment. For those looking for an energy boost, saunas can be a natural solution. As the body heats up, it releases endorphins, the feel-good chemicals in the brain. These endorphins not only relieve stress but also help elevate mood and energy levels long after leaving the sauna. In addition, spending time in the heat helps the body regulate cortisol levels, supporting better energy balance throughout the day. By allowing your body to destress and reduce cortisol, saunas also promote improved sleep quality, which is crucial for sustained energy. Sauna bathing is also being studied for its potential neuroprotective effects, particularly in reducing the risk of Alzheimer’s disease. A longitudinal study from the University of Eastern Finland showed that men who used a sauna four to seven times per week were significantly less likely to develop dementia or Alzheimer’s compared to those who used saunas only once a week. The improved circulation, the reduction in inflammation, and the relaxation benefits all contribute to better brain health and resilience. Types of Saunas: Traditional vs. Infrared Saunas come in different forms, each offering unique benefits. The two most common types are traditional saunas and infrared saunas. Traditional Saunas Traditional saunas use either wood, electricity, or gas to heat the air, which then warms the body. Temperatures typically range from 150°F to 195°F (65°C to 90°C) with relatively low humidity. Traditional saunas heat the body indirectly by warming the surrounding air, which can be deeply relaxing and promote sweating. Studies have shown that traditional saunas can help improve cardiovascular health, reduce stress, and support muscle recovery. The 2015 Finnish study mentioned earlier primarily focused on traditional saunas and their impact on heart health and longevity. Infrared Saunas Infrared saunas, on the other hand, use infrared light to directly heat the body without significantly warming the surrounding air. The temperatures in infrared saunas are generally lower, ranging from 120°F to 140°F (50°C to 60°C). Because of this, many people find infrared saunas more comfortable and easier to tolerate for longer periods. Infrared saunas penetrate deeper into the skin, which may enhance detoxification and improve circulation. A study published in the Journal of Complementary Therapies in Medicine found that infrared sauna use helped reduce blood pressure, improved arterial stiffness, and promoted overall cardiovascular health. Additionally, infrared saunas have been associated with pain relief and reduced inflammation, making them an excellent choice for individuals with chronic pain or arthritis. Both types of saunas offer significant health benefits, but the choice often comes down to personal preference and specific health goals. Traditional saunas provide a more intense heat experience, while infrared saunas offer a gentler heat that penetrates deeper into tissues. Cold Plunges: Icy Invigoration for the Mind and Body Cold plunges, or cold water immersion, may appear intense at first glance, but their benefits are powerful. When the body is exposed to cold temperatures, it triggers an adaptation response that enhances circulation and increases metabolic rate. This boost in circulation strengthens the cardiovascular system by prompting the heart to pump more efficiently and regulating blood flow throughout the body. Studies indicate that cold plunges can improve blood vessel elasticity, which directly benefits heart health over time. Energy-wise, cold plunges are a major wake-up call for the body. The sudden drop in temperature activates the sympathetic nervous system, resulting in a surge of adrenaline, increased heart rate, and a boost in energy. Many athletes and wellness enthusiasts swear by cold plunges as a natural way to boost alertness and reduce fatigue. The invigorating effect can also translate to an improved mood—cold water immersion triggers the release of neurotransmitters like norepinephrine and dopamine, leading to feelings of euphoria and improved mental well-being. The benefits of cold plunges extend to the brain as well. Regular exposure to cold water has been shown to reduce inflammation, which may help support brain health and prevent neurodegenerative diseases like Alzheimer’s. Cold immersion also boosts the production of certain proteins, such as brain-derived neurotrophic factor (BDNF), which supports brain plasticity, learning, and memory. These effects make cold plunges a compelling practice for maintaining cognitive function as we age. Saunas vs. Cold Plunges: Complementary Benefits Both saunas and cold plunges can provide impressive health benefits, but they work in different—yet complementary—ways. Saunas induce a state of relaxation, promoting cardiovascular health and reducing stress, while cold plunges stimulate the body, promoting energy and enhancing mental clarity. When used together, these practices can have a powerful synergistic effect on the body. The transition from hot to cold, often called contrast therapy, encourages the body to adapt to temperature changes, which improves circulation, boosts immune function, and reduces muscle soreness. For heart health, both practices show substantial benefits—saunas gently promote circulation by dilating blood vessels, while cold plunges increase vascular tone by constricting and relaxing blood vessels. This balance of expansion and contraction is great for cardiovascular strength and endurance. In terms of energy and mental clarity, saunas help by reducing cortisol and allowing the body to enter a deeply relaxed state, promoting better sleep and sustainable energy. Cold plunges, on the other hand, deliver an immediate jolt of energy and heightened focus by releasing norepinephrine and adrenaline, making them perfect for those moments when you need an instant boost. Conclusion: A Balanced Approach to Health Both saunas and cold plunges have unique and powerful health benefits that can positively impact energy, heart health, and even protect the brain from cognitive decline. By embracing these practices, either individually or in combination, you can harness the power of temperature to support your wellness journey. Whether it’s the comforting warmth of a sauna or the invigorating chill of a cold plunge, these therapies offer a natural way to enhance your vitality, boost mental clarity, and improve long-term health outcomes. How to Access Saunas and Cold Plunges Many gyms now offer traditional or infrared saunas that can be used as part of a gym membership. This is a convenient way to access the benefits of sauna bathing without the need for a major investment. For those who prefer to have their own sauna, there are makeshift saunas available for purchase, with prices ranging from $1,000 to $3,000. When it comes to cold plunges, you have several options. You can add ice to a cold bath at home for an easy and cost-effective solution. Alternatively, there are dedicated cold plunge systems that you can purchase, ranging in price depending on the features and setup. If you are a DIY enthusiast, there are also ways to build your own setups. Here are a couple of helpful resources: https://www.youtube.com/watch?v=WOwg9vBBR6A How to Build Your Own Outdoor Cold Plunge These resources can help you set up your own wellness space at home and take advantage of the health benefits of saunas and cold plunges. References Laukkanen, T., Kunutsor, S., & Laukkanen, J. A. (2015). Sauna bathing is inversely associated with dementia and Alzheimer’s disease in middle-aged Finnish men. Age and Ageing, 46(2), 245-249. Laukkanen, J. A., & Laukkanen, T. (2018). Cardiovascular and Other Health Benefits of Sauna Bathing: A Review of the Evidence. Mayo Clinic Proceedings, 93(8), 1111-1121. Biro, S., Masuda, A., Kihara, T., & Tei, C. (2003). Clinical implications of thermal therapy in lifestyle-related diseases. Journal of Cardiology, 42(1), 1-5. Shevchuk, N. A. (2008). Adapted Cold Shower as a Potential Treatment for Depression. Medical Hypotheses, 70(5), 995-1001. Shirey, T. M., & Hayes, A. (2017). Infrared Sauna Use in Patients With Cardiovascular Disease: A Summary of Current Evidence. Journal of Complementary Therapies in Medicine, 31, 76-82. Huttunen, P., Kokko, L., & Ylijukuri, V. (2004). Winter swimming improves general well-being. International Journal of Circumpolar Health, 63(2), 140-144. To read the original article click here.

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Oxytocin (The Love Hormone): Benefits + How to Increase Levels

The AHA! Team — Wed, 19 Feb 2025 06:11:36 +0000

Jillian Levy, CHHC via Dr. Axe – Why is oxytocin called “the love drug”? It’s responsible for many aspects of social bonding and sexual pleasure and affects emotions. Oxytocin, nicknamed by some experts “the tend and befriend hormone,” is one of the most important hormones that humans (and many other mammals) produce. It plays an important role in: social bonding building relationships reproduction childbirth breastfeeding raising children Here’s something that may come as a surprise: According to the American Psychological Association, oxytocin is released in response to both positive social connection and stressful conditions. Levels have been found to be higher when someone is under stress, such as when exposed to social isolation or when in an unhappy relationship. It’s thought that increased levels may help motivate people to reach out for help. On the other hand, situations that make us feel safe, happy and connected tend to cause the release of several “feel-good hormones,” including oxytocin, dopamine and serotonin. What is oxytocin? Oxytocin is a hormone (technically a peptide or neuropeptide) that is involved in bonding. As a neuropeptide, it’s a “chemical messenger” that acts on organs, including the brain. What does oxytocin do, and where is it produced? Oxytocin is produced in the hypothalamus region in the brain, often called the “control center” of the brain. It’s also thought to be influenced by activation of the amygdala, which is the region of the brain mostly associated with fear and memories. Once the hypothalamus sends signals for oxytocin to be produced, it’s either released into the bloodstream or to other parts of the brain and spinal cord. It binds to oxytocin receptors, influencing how we feel and behave toward others. Oxytocin influences the autonomic nervous system and the immune system. This includes having an effect on the “hypothalamic-pituitary-adrenal axis” (also called the HPA axis), which dictates release of many hormones. This peptide hormone has been said to have “broad implications” for general health, including facilitating adaptation to stressors, development, growth, healing, reproduction and social behavior. It also seems to have anti-inflammatory and even antioxidant effects, since it defends the body against trauma, illness and stress-induced damage. Additionally, it helps keep blood pressure levels in the normal range and also balances cortisol levels, a primary “stress hormone.” We usually think of it as a feminine hormone, but do men produce oxytocin too? Yes. While it was originally considered a hormone that was only found in women due to its tie to labor, lactation and raising children, it’s now known to be present and important in both men and women (although women are still thought to produce more). For example, oxytocin helps with male reproduction, as well as female reproduction, by supporting production of testosterone in the testes and motility of sperm. Additionally, it affects both sexes’ metabolisms, moods, immune systems and more. How the love hormone affects emotions Why is oxytocin called “the love drug”? It’s responsible for many aspects of social bonding and sexual pleasure and affects emotions. Oxytocin also has similarities to endorphins (opiate chemicals) because we produce more in order to soothe ourselves in response to sources of pain and stress. How does oxytocin make you feel? Here’s a basic overview of the emotional effects of oxytocin: Research has told us that oxytocin’s effects are basically the opposite of those linked to our “fight or flight” response. Higher levels are linked to feeling calmer and having a better capacity to deal with stress. Newer research has suggested that increased oxytocin can potentially also increase feelings of generosity, forgiveness, trustworthiness, joy and security. It seems to help increase fidelity and monogamy in relationships by keeping us honest and facilitating compassion/empathy toward others. Plus it increases feelings of protectiveness. Benefits/uses 1. Helps with social bonding and building relationships Can oxytocin make you fall in love? The release of oxytocin is associated with feelings of love and protection, as well as empathy, trust and connectedness. Studies have shown that oxytocin enforces pro-social behaviors, attachment, bonding and even fidelity by rewarding those who maintain good relationships with positive, calm feelings of well-being. One study demonstrated that people in the early stages of romantic attachment, within the first six months of a new relationship, had higher circulating levels of oxytocin. It’s also known that oxytocin levels are high during sexual activity and after orgasms. Many forms of social contact seem to result in bursts of oxytocin, even if it’s anticipated social contact, such as planning for a date, party or get-together. The hormone also works on a “positive feedback loop.” It makes us want to socialize, which further increases our oxytocin production, which then makes us feel good so we continue to seek out relationships with others. 2. Boosts ability to cope with stress While it also works under times of low stress, oxytocin has been shown to be elevated under times of high stress, too. Some studies have found that people who report having poor social relationships usually have higher circulating levels of both oxytocin and the stress hormone cortisol than those reporting better relationships. Externally administering the hormone via supplements has been shown to help mitigate stress reactions, acting as a type of natural buffer. It can make people who are stressed seek out support through better social connections. It may also help protect the nervous system from shutting down in the face of stressful circumstances, including childbirth. By increasing someone’s motivation to find help from others, the hormone can help people find opportunities and engage in behaviors that lead to more security, joy and love. 3. Induces labor What does oxytocin do in women to facilitate reproduction? Not only does it help women bond with their sexual partners or potentially the future fathers of their children, but oxytocin also strengthens labor contractions during childbirth, along with helping control bleeding after childbirth. It facilitates production of prostaglandins, which are chemicals that move labor along by increasing contractions. In prescription/synthetic form, it can be used to induce labor or speed up the process. The most widely used form is the brand-name drug Pitocin, which is commonly given to women in the hospital during labor. 4. Supports breastfeeding and child rearing According to a 2018 study focused on human evolution, some of oxytocin’s main functions are to support breastfeeding and nurturing maternal behaviors among both mothers and fathers. Research has linked the hormone to a mother’s ability to care for her infant in multiple ways, one of which is through breastfeeding. When a baby nurses from his/her mother’s breast, nerves in the nipple send a signal to the pituitary gland to produce oxytocin, which then causes tiny muscles around the nipple to squeeze and release milk. Experts also believe that oxytocin helps new mothers and fathers feel calm even during difficult life transitions, one of which is having and caring for a new baby. Levels have been shown to rise in parents due to affectionate touch and contact with their babies and children. 5. May have anti-aging and anti-obesity effects In one study, it was shown that higher oxytocin release is linked with protection against accelerated signs of aging and better regeneration of aged tissue stem cells, including muscle cells. Oxytocin injections may be used in the future to help injuries heal better, improve bone health and possibly prevent obesity. For example, some animal studies have found that oxytocin administration leads to sustained weight reduction by reducing food intake, which is believed to happen because it dampens the brain’s food-related reward circuitry. Additionally, it seems to reduce muscle and joint pain due to pain-dulling and anti-inflammatory effects. Higher circulating levels are also thought to be positively associated with lean mass and bone mineral density. 6. May help with social disorders Oxytocin has been investigated for its potential therapeutic effects on various psychiatric conditions characterized by social deficits and anxiety, including social phobia, autism spectrum disorders and postpartum depression. Research has suggested that oxytocin may modulate social behaviors and reduce anxiety, making it a promising candidate for treating social phobia. A review of clinical trials indicated that oxytocin administration could have beneficial effects across several conditions, including social anxiety. Oxytocin’s role in enhancing social cognition has led to studies exploring its application in autism as well. A meta-analysis of clinical trials found that oxytocin administration showed a significant combined effect in improving social behaviors in individuals with autism. The involvement of oxytocin in mood regulation and maternal behaviors has prompted investigations into its potential therapeutic effects on postpartum depression. Oxytocin is considered a promising neuromodulator for psychotherapeutic interventions in various psychiatric illnesses, including postpartum depression. While these findings are encouraging, it’s important to note that research is ongoing, and the therapeutic use of oxytocin for these conditions is still under investigation. Further studies are needed to fully understand its efficacy and safety profiles in these contexts. How to increase it Both higher- and lower-than-normal levels of oxytocin can cause health problems and changes in behavior among women and men, according to endocrinologists. Here are some examples of how: High levels among men may contribute to enlargement of the prostate gland (benign prostatic hyperplasia) and urinary problems. Low levels (what some might call “oxytocin deficiency”) among women can interfere with child labor and breastfeeding. Low levels among both sexes have been linked to depression and anxiety, although it still isn’t totally clear how administering oxytocin supplements can help treat these and other mental health conditions. It’s also believed that low levels may be tied to autism and autistic spectrum disorders. Wondering, “How can I increase my oxytocin levels?” Is there a supplement for oxytocin or foods that can naturally boost production? Here are ways that you can naturally boost your production in order to promote feelings of well-being and connectedness: Physical contact. Hugs, massages, being intimate, shaking hands and breastfeeding all cause the release of oxytocin. Physical contact can increase levels whether it’s between lovers, friends, or children and their parents. Essential oils. Research has shown that certain essential oils, including clary sage oil, may help balance hormones and encourage production of “the love hormone.” Making eye contact Laughing Giving and receiving gifts (including money) Altruistic behaviors, such as cooking for others and sharing meals together Petting a dog, cat or other pet Doing “loving kindness” meditations or visualization Telling someone you love him or her Listening to calming music Speaking to someone you trust on the phone Walking or exercising with someone Looking at photos or videos of people you care about, including via social media Supplements, sprays and dosage What happens if you take oxytocin in supplement or spray form? Although more research is still needed to confirm how oxytocin supplements and sprays affect our behaviors and moods, researchers think there’s a possibility that administering this hormone may help people dealing with social and emotional problems. Conditions that oxytocin may be able to help include: autism or Asperger’s disorder social anxiety schizophrenia depression Some early experiments have suggested that oxytocin nasal sprays or injections may help people with these conditions better identify emotional content and facilitate social information processing. The synthetic version of oxytocin given intravenously (Pitocin) is also used to induce labor. Can oxytocin be taken orally? At this time there isn’t an oral supplement of this hormone available. Because it’s destroyed in the gastrointestinal tract, it’s given by injection or nasal spray instead. Dosage of oxytocin depends on why it’s being given and someone’s response; therefore it must be individualized. When it’s given to induce labor, IV infusion is used along with frequent monitoring. Infusion doses starting at 0.5 to 1 milliunits/minute, in some cases increasing up to 6 milliunits/minute, are typically given to women during labor. Does food have oxytocin? This hormone is not found in foods, but it does play a role in regulating appetite. Eating aphrodisiac foods (such as chocolate, coffee, fish, avocado and some herbs) may also improve your mood and desire for connection, leading to higher release. Risks and side effects Are there any oxytocin supplement...

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Bali Secret Grows New Brain Cells

The AHA! Team — Mon, 10 Feb 2025 06:32:15 +0000

Al Sears, MD, CNS – When I was in Bali, I learned that elephants – which are well known for their long and impressive memories – go to great lengths to seek out gotu kola leaves. It’s one of their favorite foods. Could this plant be the reason why elephants never forget? Who knows? What we do know is that research proves gotu kola can enhance your brain power. Let me explain… For decades, scientists believed that the adult human brain couldn’t grow new brain cells. They thought we were born with all the brain cells we’ll ever have – and that when they were gone, they were gone for good. They thought we were born with all the brain cells we’ll ever have However, a breakthrough study by researchers at Princeton University proved the opposite. That study, published in the prestigious Journal of Science, revealed the continuous growth of new brain cells in adult macaque monkeys. Then, a follow-up study published in the journal Cell found that humans also produce new neurons. And that – even in old age – your brain still produces around 700 new neurons a day.[i] In other words, despite what “medical experts” may tell you, your memory and cognitive performance don’t have to decline. In fact, they can actually improve as you age. And one of the best ways to boost your brain performance is with gotu kola, or Centella asiatica. Research shows it can revitalize your brain and nervous system and help you feel sharp and alert as it recharges your memory. Research shows it can revitalize your brain and nervous system In a number of studies, gotu kola enhanced memory performance, problem-solving abilities, intelligence, and mental energy.[ii] A landmark study published in the Journal of Pharmacy and Pharmacology found that gotu kola stimulates the growth of brain cells…[iii] While additional studies proved that gotu kola: [iv],[v],[vi],[vii] Improves cognitive function – even in cognitively impaired older adults Doubles how quickly and accurately you process information Increases problem-solving skills up to 45% Improves reading skills up to 29% Significantly boosts your attention span Increases concentration Further studies also give us lots of evidence that gotu kola is a powerful antioxidant and brain protector, as well as a nerve growth factor. Studies show it may also help stop plaque formation in Alzheimer’s disease and prevent dopamine neurotoxicity in Parkinson’s.[viii],[ix] I’ve recommended gotu kola for years as a way to treat stroke victims suffering from stroke-related dementia. A recent study backs up what I learned from traditional healers… According to this study from Indonesia, where gotu kola is used commonly in both traditional and mainstream medicine, concluded that therapy with an extract of the herb at 750 mg per day for six weeks was “effective in improving cognitive impairment after stroke.” The extract is called TTFCA, which stands for triterpenic fraction of Centella asiatica. This contains gotu kola’s most potent components. And it has shown special strength in improving memory.[x] Other studies have shown gotu kola is highly effective at preventing strokes in the first place – by promoting healthy veins and combatting high blood pressure. TTFCA improves the dilatation of blood vessels, which decreases blood pressure and improves blood flow throughout your body – from the largest veins to the tiniest of capillaries.[xi] When choosing a gotu kola supplement, look for one with more of the active components. Choose one that is standardized to the asiaticosides or asiatic acid. 3 Ways You Can Improve Your Memory with Gotu Kola I recommend my patients use gotu kola in three ways. As an extract. Take 10 to 20 ml per day. As a supplement. When choosing a gotu kola supplement, look for one with more of the active components. Select one that is standardized to the asiaticosides or asiatic acid. I recommend taking 300 mg a day. As a dried herb. One of my favorite ways to use gotu kola is by making a cup of tea. Here’s how: Measure 1 to 2 teaspoons (about 6 to 8 grams) of dried gotu kola into a cup. Cover with boiling water and allow to steep for 15 minutes. Strain, then sweeten with organic honey. Enjoy three cups a day. [i] Spalding K, et al. “Dynamics of hippocampal neurogenesis in adult humans.” Cell. 2013 Jun 6; 153(6):1219–1227. [ii] Prakash A, Kumar A. “Mitoprotective effect of Centella asiatica against aluminum-induced neurotoxicity in rats: possible relevance to its anti-oxidant and anti-apoptosis mechanism.” Neurol Sci. 2013 Aug;34(8):1403-9. [iii] Soumyanath A, et al. “Centella asiatica accelerates nerve regeneration upon oral administration and contains multiple active fractions increasing neurite elongation in-vitro.” J Pharmacy Pharmacol. 2005;57(9):1221–1229. [iv] Shinomol GK, et al. “Exploring the role of ‘Brahmi’ (Bacopa monnieri and Centella asiatica) in brain function and therapy.” Recent Pat Endocr Metab Immune Drug Discov. 2011;5(1):51-57. [v] Xu Y, et al. “Gotu kola (Centella Asiatica) extract enhances phosphorylation of cyclic AMP response element binding protein in neuroblastoma cells expressing amyloid beta peptide.” J Alzheimers Dis. 2008 Apr;13(3):341-9. [vi] Tiwari S, et al. “Effect of Centella asiatica on mild cognitive impairment (MCI) and other common age-related clinical problems.” Dig J Nanomater Bio. 2008;3:215–220. [vii] Wattanathorn J, et al. “Positive modulation of cognition and mood in the healthy elderly volunteer following the administration of Centella asiatica.” J Ethnopharmacol. 2008;116(2):325-332. [viii] Orhan I. “Centella asiatica (L.) Urban: From traditional medicine to modern medicine with neuroprotective potential.” eCAM. 2012;2012:946259. [ix] Xu Y, et al. “Gotu Kola (Centella Asiatica) extract enhances phosphorylation of cyclic AMP response element binding protein in neuroblastoma cells expressing amyloid beta peptide.” J Alzheimers Dis. 2008 Apr; 13(3):341-9. [x] Farhana KM, Malueka RG, et al. “Effectiveness of gotu kola extract 750 mg and 1000 mg compared with folic acid 3 mg in improving vascular cognitive impairment after stroke.” eCAM. 2016: 2795915. [xi] Incandela L, et al. “Total triterpenic fraction of Centella asiatica in chronic venous insufficiency and in high-perfusion microangiopathy.” Angiology. 2001 Oct.;52 Suppl 2:S9-13. To read the original article click here.

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Seeking Stress Relief: 20 Natural Stress Relievers to Boost Your Health

The AHA! Team — Mon, 27 Jan 2025 06:49:02 +0000

Jillian Levy, CHHC via Dr. Axe – Stress: We all deal with it, yet we know how much better off we’d be — both physically and mentally — if we could only get it under control and find stress relievers that really work. While stress can be a positive, motivating factor at times (such as when you’re under pressure to perform well at work or to ace an important exam), more and more research shows that chronic stress impacts the body in ways similar to a poor diet, lack of sleep or sedentary lifestyle. Would you believe that 75 percent to 90 percent of all doctors office visits are related to conditions caused by stress? It’s true. How exactly does stress negatively affect our health in so many ways? It mostly boils down to changes in our hormones, which then cascade to an increase in inflammation and various other problems. Uncontrolled stress experienced over a long period of time is considered “chronic stress,” dangerous and capable of increasing someone’s risk for heart disease, diabetes, weight gain or obesity, mental disorders, autoimmune diseases, digestive disorders, and even cancer. Let’s face it, the stress we face today isn’t going anywhere, which is exactly why it’s more important than ever to find natural ways to relieve stress that work well for us. Thankfully there are natural stress relievers that can help. If you adhere to the following stress relief practices, you’re likely to better manage your stress on a daily basis. Best of all, there are stress relievers out there for just about everyone. Higher stress levels today In many parts of the world, more people today report experiencing negative experiences — which includes physical pain, worry, sadness, stress and anger — on a daily basis than at any recent point in history. What is causing everyone to feel so stressed and burnt out? Some of the top reasons people feel stressed and mentally unwell include: Worries over finances and the economy Health and healthcare-related concerns Disapproval of government performance and worries over politics Anxiety over current events, including natural and societal events such as mass shootings, climate crisis, racial tensions and terrorism Stress due to social media and technology use Feelings of loneliness and depression We know that stress can negatively affect nearly all parts of the body, including the musculoskeletal system, respiratory system, cardiovascular system, endocrine system, gastrointestinal system, nervous system, and both female and male reproductive systems. Here are some of the ways ongoing stress can lead to discomfort and disease: Causes tension headaches and migraines Makes it harder to sleep and causes fatigue (even adrenal fatigue) Triggers digestive issues, such as stomach pain or IBS Can lead to overeating and weight gain or sporadic eating patterns and skipping meals Makes it more likely that people favor sedentary activities and don’t exercise Can lead to social isolation, loneliness and poor relationships Can increase obesity, heart disease, Alzheimer’s disease, diabetes and asthma What is chronic stress? Chronic stress is considered the type of stress that interferes with your ability to function normally over an extended period, such as more than six months. Obviously people of all ages can experience chronic stress, but it’s thought that younger and middle-aged adults between the ages of 15 and 49 are most likely to deal with debilitating chronic stress. “Generation Z” is considered to be the most stressed-out age group in many industrialized nations, due to factors like violence, political turmoil, poor finances and poor health, while “millennials” report the highest rates of anxiety, loneliness and depression. Do people always know that they are dealing with chronic stress? Not necessarily. It’s not always easy for people to make a connection between stress in their lives and symptoms such as pain and brain fog. People also tend to struggle with identifying exactly what’s causing them to worry or feel angry, overwhelmed or depressed. When chronically stressed, you release more “stress hormones” such as adrenaline and cortisol, a steroid hormone in the broader class of steroids called glucocorticoids that is secreted by the adrenal glands. When levels of stress hormones remain elevated over time, they impact many bodily functions. That’s why finding natural stress relievers is so important both mentally and physically. Natural stress relievers 1. Exercise and yoga One of the best stress relievers available to us is exercise, a natural remedy for anxiety because it releases powerful endorphin chemicals in the brain, which act like the body’s built-in painkillers and mood-lifters. Research has suggested the negative effects of stress on the body seem to be exaggerated in people who are inactive, a phenomenon called “stress-induced/exercise deficient” phenotype. Because we react to stress by experiencing changes in our neuro-endocrine systems, regular exercise is protective because it regulates various metabolic and psychological processes in the body, including reinforcing our natural circadian rhythms, sleep/wake cycles, moods and blood sugar levels. Exercise has been shown to help improve insulin sensitivity, can help someone become more aware of her hunger levels, may improve confidence/self-esteem, and can lead to better mental processing and a lower risk for depression. Can’t sleep? Well, exercise can help with that too, which is very important considering quality sleep is needed to regulate hormones and help the body recover. Yoga has been shown to have similar benefits, reinforcing the “mind-body connection,” improving how people (especially women) feel about their bodies, helping with sleep and controlling anxiety. A review of more than 35 clinical trials that tested the effects of regular yoga on stress levels and health found that, overall, yoga offered significant improvements in various physical and psychological health markers for the majority of people. Looking for an even more impactful way to feel the benefits of exercise? Do so while listening to uplifting music. Research findings have indicated that music listening positively impacts the psycho-biological stress system, helps activate the parasympathetic nervous system, improves recovery time, and has benefits for hormonal balance and brain functioning overall. Another terrific way to relieve stress is through forest bathing. To forest bathe, you immerse yourself in naturally beautiful and health-boosting forest surroundings by using your various senses of sight, hearing, smell, etc. It’s meant to be a very peaceful and positive experience that has been shown by science to provide various health benefits. A study found that the tree’s compounds can decrease stress hormone levels in both men and women. 2. Meditation/devotional prayer Meditation and healing prayer are both proven stress relievers that help people deal with worry, anxiety and finding peace of mind. Best of all, they can both be practiced conveniently anytime of day, in your own home and with no therapist, practitioner or program needed, making them no-brainers. Meditation and prayer have been used for literally thousands of years to improve well-being and connection to others, and today they’re actually backed up by science as well. Natural stress relief meditation and mindfulness-based stress reduction are types of simple mental techniques that are practiced for as little as 10–15 minutes once or twice a day in order to bring about more “mindfulness” and reduce stress or anxiety. Various other forms of meditation have been shown to lower physiological responses to stress, improve mental alertness, and help people overcome various emotional and physical problems, such as: anxiety depression poor mental health that affects quality of life attention problems substance use eating habits sleep pain weight gain 3. Acupuncture Acupuncture has increasingly been used to treat many stress-related conditions, including psychiatric disorders, autoimmune or immunological-related diseases, infertility, anxiety, and depression. In fact, researchers have found that acupuncture treatments result in changes in the cardiovascular and immune systems, increasing protective T-cell proliferation and helping with cellular immuno-responses. Studies have shown that acupuncture is one of the best stress relievers for patients recovering from heart disease because it helps regulate the nervous system, therefore having positive effects on blood pressure levels, circulation, hormones and other factors. 4. Nutrient-dense diet A steady supply of nutrients like essential vitamins, trace minerals, healthy fats, electrolytes, amino acids and antioxidants all help your brain handle stress better, therefore benefiting your entire body. It’s also a great weight loss tip for women and men. Some of the most nutrient-dense foods for natural stress relief include: Foods high in B vitamins (which the body uses to convert nutrients to energy) — raw or cultured dairy products, cage-free eggs, grass-fed beef, wild-caught fish, poultry, brewer’s yeast, and green leafy vegetables. Foods high in calcium and magnesium — as relaxing minerals and electrolytes, calcium and magnesium are important for relaxing muscles, relieving headaches and helping you sleep. Try unsweetened organic yogurt, wild-caught salmon, beans/legumes, leafy green veggies, cruciferous veggies like broccoli, avocados and nuts. High-protein foods — foods with protein provide amino acids that are needed for proper neurotransmitter functions. Healthy fats and omega-3 fatty acids — cold-water, wild-caught fish like salmon or sardines can reduce inflammation and help stabilize moods, plus omega-3s are great for the brain, development and heart health. Other healthy fats that support brain health include nuts/seeds, avocado, olive oil and coconut oil. These brain foods and mood-boosting foods work as natural stress relievers. On the other hand, foods to avoid in order to keep stress levels down (aka bad mood foods) include: Packaged or sugary foods — processed, refined foods or those with added sugar can give you blood sugar highs and lows throughout the day, increasing anxiety and causing cravings and fatigue. Too much alcohol or caffeine — both alcohol and caffeine can cause or worsen anxiety, make you dehydrated, interfere with sleep to leave you tired, and make you unable to cope with stress well. Refined vegetable oils — imbalances in polyunsaturated fatty acids, meaning getting much more omega-6s than omega-3s from your diet, are tied to metabolic damage, inflammation and even poor gut health, which can affect mental processes. 5. Challenging thoughts with cognitive behavioral therapy Cognitive behavioral therapy (CBT) is a type of therapeutic practice that has been proven to lower anxiety, stress and multiple disorders — including addiction, eating disorders, insomnia and depression. Knowing that at least 50 percent of the time experiencing a mental disorder is due mostly to chronic, untreated stress reactions, therapists use CBT to train all types of people to better react to situations that are stressful. CBT focuses on challenging and changing your thoughts first and foremost, since the way you perceive an event (not the actual event itself) means everything in terms of how your body reacts. Once you can identify the root thought pattern that is causing harmful behaviors, you can work on changing how you think about events and therefore react to them. The idea behind CBT is this: If you can reframe the way you think about events in your life — for example, instead of panicking over a job change you choose to embrace it, prepare as best you can and seize the opportunity to start fresh — you can literally reduce the stress you wind up feeling from the event. CBT is useful for training us to avoid internal causes of stress, such as “all-or-nothing” thinking, jumping to conclusions, pessimism, having unrealistic expectations for ourselves, always expecting the worst-case scenario, and feeling guilt or shame over events that are out of our control. 6. Spending more time in nature and being social Making time for connecting with the people around you (like practicing fika), spending time outside, and doing things you love with family, friends and your spouse are all stress relievers that are good for your health in many ways. Social connection is tied to longevity, since it helps people feel like they’re a part of something larger than themselves and helps give them perspective. Being outdoors has some similar effects, reminding people that they’re one piece of a much larger universe, lifting their moods and making it easier to get good sleep. For many American workers, their work stress accelerates because they don’t take their full vacations or are always on call. Instead, take your deserved...

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Health Benefits of Owning a Pet (AKA Your Brain on Puppy Hugs & Cat Cuddling)

The AHA! Team — Fri, 20 Dec 2024 06:44:12 +0000

Rachel Keck, MS via Dr. Axe – Pets are a big deal in our culture, and that’s a good thing considering there are plenty of health benefits of owning a pet. How do pets help humans? For starters, there’s nothing quite like returning home after a long trip or day at the office and being greeted at the door by your pet. That’s not all. Science suggests that the benefits of owning a pet go far beyond that. For instance, who knew cat purr frequencies induce healing? More on that later… Health Benefits of Owning a Pet Is having a pet good for your health? Yes! And you don’t even have to own a pet to reap the benefits. For instance, the Brooklyn Cat Cafe in New York welcomes people to come and enjoy some delicious treats while hanging out with adoptable cats. Similarly, for dogs, the Dog Cafe was a Los Angeles-based cafe where people can hang with adoptable pups while grabbing a snack, and now there are plenty of dog-friendly places to go. In Hawaii, on the small island of Lanai, there’s a cat sanctuary where people travel from all over the world to hang out with cats and get their cuddle on. Costa Rica is also home to a similar dog sanctuary with more than 1,000 adoptable dogs in every stage of life. The time, effort and love put into both the cafes and sanctuaries demonstrate the value people put on animals. Priceless. Why is it good to have pets? For pet owners and lovers, it comes as no surprise that having a pet is beneficial for health and well-being, including: 1. Social Interaction Social interaction is one of those more obvious health benefits of owning a pet. One underlying mechanism for the positive impact from social and physical contact lies within the dopaminergic pathway in the brain. Following interactions with an animal, such as petting or snuggling, there is an increase in neurotransmitters, specifically dopamine, serotonin and oxytocin, that create a euphoric feeling. A study done at the Veterans Administration Medical Center illustrates another way that animals impact social interaction. In the study, patients sat in either the presence or absence of a dog. Results indicated that social interaction among patients increased following the presence of the dogs. The interaction unleashed a cascade of “feel good” neurotransmitters, increasing the mood, pleasant emotions and overall mental health of individuals. 2. Improved Mood Human and pet interactions, whether through physical contact or through visual stimulation, can create a positive, calming and soothing atmosphere. Physical contact with an animal, through petting or cuddling, activates touch receptors on the skin. These touch receptors then stimulate areas of the brain that are associated with reward centers and cause a cascade of activity resulting in the release of a variety of neurotransmitters. Stimulation of the touch receptors also results in an increase in oxytocin, the love hormone, and a decrease in cortisol levels, the stress hormone. 3. May Boost Heart Health An increase in oxytocin is associated with stress relief due to a decrease in anxiety and blood pressure. A study conducted at the University of Minnesota Stroke Institute in Minneapolis illustrated that pet owners, particularly cat owners, experienced a 30 percent decrease in heart attack or stroke. The human and animal relationship also has been shown to decrease cholesterol and triglyceride levels. The decrease in cortisol, cholesterol and triglyceride levels in conjunction with the increase in oxytocin all contribute to aiding in the health of an individual’s cardiovascular system — therefore decreasing the risk of a heart attack or stroke. 4. Mental Health Booster Just seeing a pet also has profound positive effects. A study at Caltech showed that individual brain cells responded when a person saw an animal but not when they saw another person, place or object. The cells activated upon visual stimulation are found in the amygdala, the region in the brain associated with emotion and fear. Since the cells respond to any type of animal, it’s believed that it may be a leftover ancestral relic involving specialized cells that help the brain respond to danger quickly. In those times, the danger was often animals. Now, these cells are responding to an emotional response evoked by the animal that is often less out of fear and more often due to adoration, once again activating the dopaminergic pathway. It’s due to the activation of this pathway from varying interactions with animals that results in an increase in mood, a decrease in anxiety, improved sleep and an overall improvement of mental health. 5. Anxiety Reducer Several studies illustrate a reduction in anxiety and an increase in sleep due to interactions with animals. In one such study, 230 patients were referred to animal therapeutic sessions. Data was collected prior to and following the animal therapy session with results showing a significant reduction in anxiety follow the session. This study illustrates the significant impact animals have in helping reduce anxiety during times of duress, though more research is needed to understand the underlying mechanism. 6. Better Sleep Another study conducted by the Mayo Clinic illustrated that 41 percent sleep better due to the presence of the pet in bed, while only 20 percent describe a sleep disturbance due to it. This may, in part, be due to the feelings of safety, comfort and the cozy atmosphere that the presence of animals creates. Improvements in sleep lead to a slew of other health benefits, including warding off illness, increased memory, succinct mental processes, a decrease in stress and improvement of mood. 7. Greater Relaxation While the effects that cats and dogs have on humans are similar in many ways, cats have one crucial difference that puts them at an advantage to be more beneficial to humans than dogs. Cats purr. Cat purring occurs during both inhalation and exhalation at a consistent pattern and frequency between 25 and 150 Hz. While purring helps soothe, calm and lull people to sleep with its rhythmic pattern and vibrations, purring has also been shown to occur at frequencies often used in therapies to heal the human body. Studies have shown therapeutic vibrations can aid in bone growth, fracture healing, pain relief, swelling reduction, wound healing, muscle growth/repair and increased mobility of joints at frequencies between 25–150 Hz. Beyond healing an injury, the vibrations caused by a cat purr can lead to changes in brain activity. A noninvasive study was done to measure the neurological response of the high-frequency sound and vibration (16). An electroencephalography test showed increased neuronal activity within the occipital region (visual perception) during high-frequency stimulation, along with increased cerebral flow within the brain stem (region of the brain crucial for regulation of the central nervous system, cardiac function, breathing, heart and the left thalamus that regulates consciousness). Purring is often compared to rhythmic chanting, which is used in different cultures to aid in a healing process or to create a meditative or calm state. Rhythmic sounds, such as chanting or purring, cause a phenomenon known as brainwave entrainment. Brainwave entrainment is a process in which an individual’s brainwave frequency becomes synchronized with a periodic stimulus (vibration, sound, light). The vibration of the cat purr, in conjunction the sound of the purr, can lull a person into relaxation. One study showed the effects of natural sounds on individuals. Individuals were exposed to sounds found within nature, and cardiac monitoring along with imaging techniques was used to determine brain activity during tasks following noise exposure. The results showed that natural sounds, such as that made from a cat, were associated with a decrease in the sympathetic response (the fight or flight response to a situation) and an increase in the parasympathetic response. The parasympathetic response is responsible for the body’s ability to relax. Therefore, one is able to deduce that the vibration and sound of a purr from the cat has the ability to aid in healing as well as cause relaxation in humans. Despite the differences, pet owners benefit from the interactions they have with their pets and with other individuals due to their pets. Interactions with both animals and humans result in a release of the neurotransmitters dopamine, serotonin, and oxytocin in the brain. The release of these neurotransmitters activates the dopaminergic “reward” pathway in the brain, causing a feeling of happiness. The increase in oxytocin, the love hormone, causes a decrease in the stress hormone cortisol. The effect of all this together is an increase in mood, better sleep, a decrease in blood pressure and a more relaxed feeling. All pets are created equal and are very similar in the beneficial, symbiotic relationship they have with humans … except for cats, whose purr sets them apart from the rest of the animal pack. The purr of a cat has also been compared to rhythmic chanting and has the ability to relax someone to a state comparable to post-meditation. The rhythm and vibration of the purr, much like chanting and even music, can have a brainwave entrainment effect. There is the added benefit of potentially moving the body more when you have a pet, such as walking a dog or playing with a cat. This can encourage people to get up and move around instead of remaining sedentary all day. Even with all this knowledge, more research is needed to understand fully how animals — and especially the purr of cats — affect the central nervous system. With this knowledge, therapies could evolve in conjunction with conventional medicine to help individuals with certain mental health issues and the elderly. Final Thoughts The health benefits of owning a pet range from improving social interaction and mental health to reducing the risk of heart attack or stroke. Health benefits of both dogs and cats are noted in the literature, but cats seem to have an edge due to the healing frequency of purrs. Other health benefits of owning a pet include reducing cortisol levels and the fight or flight response, decreases in anxiety and depression, and more. To read the original article click here.

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Break Free from Addictive Junk Food

The AHA! Team — Wed, 11 Dec 2024 06:28:21 +0000

Al Sears, MD, CNS – In a breakthrough study, researchers at Yale and the University of Cologne reveal that your brain has been trained to crave and consume processed foods. I’m sure you know how hard it can be to resist certain insulin-spiking foods that score high on the glycemic index – like French fries, potato chips, pasta, and bagels. But why? The answer has nothing to do with weak willpower and it certainly has nothing to do with the latest nonsense from mainstream medicine about having a genetic mutation that makes you crave sweet foods. The real reason your brain craves junk food is far more disturbing… In a breakthrough study, researchers at Yale and the University of Cologne reveal that your brain has been trained to crave and consume processed foods. If you don’t do something about it, you won’t just gain weight; you’ll leave yourself vulnerable to all kinds of chronic conditions, like diabetes, heart disease, obesity, and cancer. The researchers found that eating these modern carb-loaded concoctions physically rewires your brain, so you subconsciously prefer them over natural, healthy foods.1 The study found that super-processed snacks and desserts activate the parts of your brain responsible for pleasure and reward and also release the feel-good hormone dopamine. Like it or not, you’ve been turned into an addict by America’s food companies. The researchers found that the more carb-heavy and processed-sugary products you eat, the more your brain craves them – and the effect lasts for months after you’ve stopped eating them. You see, the brain’s heightened response to these foods among study participants was even greater after eight weeks, the full length of the study – but the researchers added that their addictive effects were likely to keep increasing long into the future. That’s bad news because the typical American diet is loaded with carb-heavy, processed foods containing unnaturally high amounts of grains, cheap and unhealthy vegetable oils, dangerous preservatives, and refined sugar. But the problem is not just the harm these foods cause. They also leave your body starving for the vitamins, minerals, live enzymes, and micronutrients you need to ward off disease. And now we know why it’s so hard to quit eating them – because they’re also addictive. The good news is you can retrain your brain by switching to the right foods and the right kind of exercise – just as your primal ancestors did. You see, your body didn’t evolve to eat fake food. Your primal ancestors evolved to survive and thrive on protein, healthy fats, wild fruits, and vegetables. Today, Big Agra and greedy corporations have turned everything on its head – and they’ve made us addicts in the process. 6 Simple Steps That Will Help You Break Free From Big Food’s Addictive Junk So here are a few easy tips I give to my patients to help them break the habits that are lining the pockets of Big Food and destroying your health. Severely restrict ultra-processed foods. You can start by reducing processed carbohydrates. That means avoiding products that contain refined sugars and processed grains. Keep grains like wheat, rice, and corn, as well as breakfast cereals, cereal bars, and low-fiber or sweetened foods to a minimum. Instead, eat plenty of above-ground and green, leafy vegetables, onions and garlic, berries, and other fresh fruits, nuts, and seeds. Carbs should never make up any more than 5% or 10% of your total calorie intake. Avoid high-fructose corn syrup. This is one of the most processed and concentrated forms of sugar on the planet. One more reason to stay away from processed foods or anything packed in a box, can, or plastic container (even if it’s labeled organic). Once you cut this out, your brain’s sugar and carb addiction will be easier to break. Eat quality calories. Conventional doctors will tell you the key to fat loss is cutting back on calories. But it’s not about the quantity of calories. It’s all about the quality of calories. Eat meals based on protein…as many different kinds of protein as you can get. Protein signals your body to stop eating. Getting enough protein retrains your brain from “store fat” to “burn fat” and rids your brain of its refined sugar addiction Eat the right fats. Don’t cut back on fat. Instead, eat the right fats like omega-3s. Your body needs them to absorb vitamins and nutrients, and they are non-addictive. Practice short-duration, high-intensity, progressively challenging workouts. Exercise is one of the best ways to retrain your body and brain to eat the right foods. It also helps your body shed fat and resets your insulin response which goes haywire with an excess of carbs and refined sugar.2 Eat low glycemic index foods. High glycemic index foods, which are usually processed ones, are loaded with sugars, starches, and grains that cause hormonal hunger and trigger addictive brain patterns. But low glycemic index foods – those that don’t raise your blood sugar and are also the most nutrient-dense – curb your appetite. These include seeds, nuts, wild-caught salmon, grass-fed beef, free-range poultry, eggs, berries and fruits, and vegetables. To Your Good Health, Al Sears, MD, CNS References: 1. E Sharmili, et al. “Habitual daily intake of a sweet and fatty snack modulates reward processing in Humans.” Cell Metabolism. 22. March 2023 2. Reseland, Janne E. “Effect of long-term changes in diet and exercise on plasma leptin concentrations,” American Journal of Clinical Nutrition 2001;73(2): 240-245 To read the original article click here.

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