You searched for stress hormones - Amazing Health Advances

Acne Scar Removal Face Mask

The AHA! Team — Fri, 11 Jul 2025 05:44:38 +0000

Kyra Oliver via Dr. Axe – Having acne is no picnic for anyone. Not only do people suffer from the embarrassing state of their skin, but often it can leave behind nasty acne scars that can last a lifetime if left untreated, leaving many searching for ways to get rid of scarring, such as an acne scar removal face mask. Unfortunately, in search of how to get rid of acne scars, most rush to the nearest drugstore for ineffective topical medications or get dangerous prescription drugs that are often equally useless. To really make a difference, you must address the cause (clogged pores, bacteria, excess oil production, hormones, diet, stress and certain medications) of your acne and use the best home remedies for acne. Next, to address the unsightly scars that can form, try this acne scar removal face mask. Utilizing essential oils for acne, such as tea tree, frankincense and helichrysum essential oils, it’s a careful blend of powerful ingredients meant to naturally reduce scarring. Key ingredients Acne scars can be frustrating reminders of past breakouts, often affecting confidence long after the pimples are gone. Natural remedies offer a gentle yet effective way to fade these marks over time. This simple, do-it-yourself face mask powered by healing oils and wholesome ingredients is perfect for those seeking a fresh-faced glow without harsh chemicals. Here are the key players in this DIY acne scar removal face mask. Lemon juice A natural astringent and mild bleaching agent, lemon juice helps lighten dark spots and hyperpigmentation associated with acne scars. It also provides antioxidant protection. Honey With its natural humectant properties, honey keeps skin hydrated while promoting wound healing. It also possesses antibacterial qualities, supporting scar recovery. Almond oil A light, non‑comedogenic carrier oil rich in vitamins E and A, almond oil soothes inflammation, nourishes the skin and supports optimal healing. Its gentle texture makes it ideal for delicate post-acne skin. Tea tree essential oil Tea tree oil is a powerhouse for acne and blemish-prone skin thanks to its antibacterial, antifungal and anti-inflammatory properties. It speeds healing and helps fade scars. A randomized, double-blind, placebo-controlled study found that topical 5 percent tea tree oil for acne was 3.55 times and 5.75 times more effective than the placebo in treating mild to moderate acne. Frankincense essential oil Known for its astringent and regenerative properties, frankincense improves skin tone, reduces scar visibility and supports healing. It helps tighten pores and even skin texture. Helichrysum essential oil Often called the “immortelle” oil, helichrysum essential oil reduces inflammation and promotes tissue repair. Clinically recognized for its anti-inflammatory components like arzanol, it’s highly regarded for scar therapy. Unsurprisingly, it’s one of the top essential oils for scars, which is why it’s part of this acne scar removal face mask. How to make an acne scar removal face mask This homemade acne scar removal face mask takes less than 10 minutes to make, and it’s certainly worth the little time it takes. To start, combine the lemon juice, honey and almond oil in a jar, and mix until smooth. Then, add the essential oils, and stir gently to distribute them throughout the mixture. Mix it all well, and it’s ready to go. To use this DIY acne scar removal face mask, perform a patch test first on a small area of your skin (such as your inner arm) to make sure you don’t have a negative skin reaction. If your skin doesn’t have irritation or sensitivity, it’s safe for sure. Apply a thin, even layer to clean, dry skin, focusing on the areas with acne scars. Leave it on for 15-20 minutes, and feel free to apply it daily. After 15-20 minutes, rinse this acne scar removal face mask off with lukewarm water. Pat dry the area, and use a gentle moisturizer after for optimal skin benefits. Try this mask once daily for about eight to 10 days. If you notice any discomfort, discontinue use, or apply every other day. Safety tips Patch test before use: Discontinue if skin becomes red, itchy or inflamed. Sun sensitivity alert: Lemon juice can increase UV sensitivity. Always use sunscreen after. Stick to pure, therapeutic-grade essential oils to ensure safety and efficacy. This DIY acne scar face mask combines time-tested natural ingredients into a potent blend that fades scars gently over time. With consistent use (and sun protection), it supports brighter, smoother skin. Just be patient: Natural healing takes weeks to months. It does not create miracles in days. More DIY face mask recipes This acne scar removal face mask is hardly the only natural skin care mask recipe you can make. Here are some more skin-supporting face masks to try: DIY Turmeric Face Mask for Glowing Skin Homemade Avocado Face Mask DIY Charcoal Mask with Rosehip and Tea Tree Oils DIY Blackhead Removal Mask with Turmeric, Peppermint & Frankincense Acne Scar Removal Face Mask Author: Kyra Oliver / Total Time: 5 min / Yield: 10 uses Want to get rid of acne scars? Prepare this homemade acne scar removal face mask made up of essential oils and see results for yourself. Ingredients 3 tablespoons lemon juice 3 tablespoons honey 2 tablespoons almond oil (or olive oil) 8–10 drops tea tree essential oil 8–10 drops frankincense essential oil 6–8 drops helichrysum essential oil Instructions Combine all ingredients into a jar. Mix well. Apply daily, leaving on the skin for 10-15 minutes. Wash thoroughly. Try this mask once daily for about 8-10 days. If you notice any discomfort, discontinue use, or apply every other day. To read the original article click here.

The post Acne Scar Removal Face Mask appeared first on Amazing Health Advances.

How to Lose Face Fat: 15 Proven Strategies that Work

The AHA! Team — Mon, 07 Jul 2025 05:02:54 +0000

Joe Boland via Dr. Axe – Face fat is a common concern for many people striving to achieve a more defined and sculpted appearance, leaving them to wonder how to lose face fat. While there’s no way to spot-reduce fat specifically from the face, the right combination of lifestyle changes, targeted exercises and overall fat loss strategies can help slim down the face naturally over time. In this article, you’ll learn how to lose face fat, get answers to frequently asked questions and discover how to improve facial definition in a healthy, sustainable way. How to lose face fat 1. Lose overall body fat If you’re trying to figure out how to lose face fat, you can start by incorporating overall weight loss strategies and focus on how to burn fat overall. Why? Facial fat typically reduces as you lose fat from your entire body. Combining a calorie-controlled diet with regular physical activity is the most effective long-term solution. Aim for a moderate calorie deficit of about 300-500 calories per day to see consistent results. 2. Drink more water Staying hydrated helps reduce water retention and puffiness in the face. Drinking water before meals can also help you feel full, which may prevent overeating. Aim for at least eight to 10 glasses per day. 3. Cut back on processed carbs and sugar Excess refined carbs and sugar can cause bloating and weight gain, especially around the cheeks and jawline. Choose whole foods like vegetables, fruits, whole grains and lean proteins to help slim your face and support overall fat loss. 4. Limit alcohol consumption Alcohol dehydrates the body and increases water retention, which may cause facial puffiness. Reducing your intake (or cutting it out altogether) can make your face appear leaner and more defined. 5. Reduce salt intake High sodium levels can cause your body to retain water, especially around the cheeks and under the eyes. Avoid processed snacks, fast food and salty condiments, and opt for fresh, whole foods seasoned with herbs and spices instead. 6. Get enough sleep Sleep deprivation can lead to cortisol spikes (a stress hormone), which contributes to weight gain and facial puffiness (aka cortisol face). Aim for seven to nine hours of sleep per night to keep hormones balanced and reduce facial fat over time. 7. Practice facial exercises Facial exercises, aka face yoga, can help tone the muscles of the face and may give the appearance of a more sculpted look. Try daily exercises such as: Puffing out your cheeks and pushing air from side to side Smiling while clenching your teeth for a few seconds Tilting your head back and pushing your chin forward to stretch the neck and jawline 8. Increase cardio workouts Cardio (aerobic) exercises help you burn calories and reduce body fat, including face fat. Activities like running, brisk walking, cycling or swimming for at least 150 minutes per week are effective for slimming down. 9. Eat more protein High-protein diets can reduce cravings, support muscle retention and promote fat loss. Adding lean protein sources like chicken, tofu, lentils and eggs can help you slim down your body and face faster. 10. Avoid late-night snacking Eating before bed can lead to water retention and bloating, including around the face. Try to finish your last meal two to three hours before sleeping to give your body time to digest and avoid morning puffiness. 11. Chew gum (in moderation) Chewing sugar-free gum can strengthen jaw muscles and give your face a mini workout, which may help slightly improve definition over time. Just be careful not to overdo it, as excessive chewing may lead to jaw tension. 12. Consume more fiber High-fiber foods like vegetables, fruits, legumes and whole grains help with digestion, keep you full longer and support weight loss. Reducing overall calorie intake through fiber-rich foods can help reduce facial fat naturally. 13. Incorporate strength training Building lean muscle mass boosts your resting metabolism and helps burn more calories throughout the day. Combining strength training with cardio is ideal for long-term fat loss, including in the face. 14. Manage stress Chronic stress raises cortisol levels, which may lead to fat accumulation, especially in the face and midsection. Try stress management tools like deep breathing, journaling, yoga or mindfulness meditation.. 15. Use gua sha for lymphatic drainage Gua sha is a traditional technique using a smooth-edged tool to massage the face (similar to a face roller), reduce puffiness and promote lymphatic drainage. While it doesn’t remove fat, it can give the face a more lifted and contoured appearance temporarily. Frequently asked questions What causes face fat? Face fat can result from weight gain, genetics, poor diet, water retention, hormonal imbalances and lack of physical activity. Puffy cheeks or a double chin are often signs of excess body fat or inflammation. Can I lose face fat without losing weight elsewhere? No. Spot reduction is a myth. You’ll need to lose overall body fat through diet and exercise, and your face will naturally slim down as part of that process. How long does it take to lose face fat? With consistent diet and exercise, you may begin to see noticeable changes in facial fat within three to four weeks, although results vary depending on age, genetics and lifestyle. Does chewing gum really help slim your face? Chewing gum may slightly engage facial muscles, especially the jawline, but it won’t burn significant fat. It can complement other efforts but shouldn’t be relied upon alone. Do facial exercises work? Facial exercises may help tone and firm facial muscles, but they won’t replace fat loss. Combined with healthy lifestyle habits, they can enhance facial definition over time. Why is my face still fat even though I lost weight? Some people hold on to fat in their faces longer due to genetics or fluid retention. If you’ve lost body fat but still have a round face, keep going. Your body will eventually tap in to facial fat stores. How can I lose face fat quickly? While rapid results aren’t typical, reducing salt and sugar, staying well hydrated, doing daily cardio, getting enough sleep, and trying facial massage techniques like gua sha can reduce puffiness and make your face appear slimmer within a few days. Do certain foods contribute to a fuller face? Yes. Highly processed foods high in salt and sugar can cause water retention and bloating in the face. Alcohol and refined carbs can also lead to facial puffiness and fat accumulation. Why did I gain weight in my face but nowhere else? Genetics often determine fat storage areas. Hormonal fluctuations, stress and water retention can also lead to disproportionate fat gain in the face before other areas of the body. How can I lose face fat in a week? While permanent fat loss takes longer, if you’re wondering how to lose face fat fast, you can reduce facial puffiness in a week by cutting back on processed foods, drinking more water, limiting alcohol and salt, getting plenty of sleep, and trying facial massage or cold compresses to tighten the skin. Conclusion Many people wonder how to lose face fat. Losing face fat isn’t about quick fixes or miracle cures. It’s about committing to healthy habits that promote full-body fat loss and facial definition. By combining hydration, a nutritious diet, regular exercise, stress management and facial care routines like gua sha, you can achieve a leaner, more defined face naturally and sustainably. So for those wondering how to lose face fat, start with small changes, stay consistent and remember: Your face reflects your overall wellness and lifestyle. To read the original article click here.

The post How to Lose Face Fat: 15 Proven Strategies that Work appeared first on Amazing Health Advances.

What Is ‘Cortisol Face’? What You Need to Know About This TikTok Trend

The AHA! Team — Fri, 25 Apr 2025 05:29:38 +0000

Joe Boland via Dr. Axe – “Cortisol face” is a term that’s gaining traction in the wellness world, particularly taking off on the social media platform TikTok, especially as more people recognize the visible impacts of stress on physical appearance. It describes facial puffiness or bloating potentially linked to elevated levels of cortisol, the body’s primary stress hormone. In today’s fast-paced world, where stress can be nearly unavoidable, understanding cortisol face can help identify if lifestyle changes are needed to maintain both mental and physical well-being. This article dives in to what cortisol face is, its causes, how it differs from moon face and tips to manage it. What is cortisol face? Cortisol face refers to facial swelling or puffiness that can occur when cortisol levels are elevated for extended periods. It’s not an official diagnosis, and what many people may think is cortisol face may actually be a different medical issue, such as Cushing’s syndrome. However, stress and skin health are most definitely linked, as research has shown over and over again. Cortisol plays an essential role in managing stress Cortisol, produced by the adrenal glands, plays an essential role in managing stress, metabolism, inflammation and immune response. However, when stress becomes chronic, excess cortisol can cause a range of symptoms, including water retention and inflammation that can contribute to facial puffiness. People with cortisol face often notice swelling around the cheeks and jawline, and in severe cases, it can extend to the entire face. How common is it? Cortisol face isn’t necessarily common, but it may be more prevalent among individuals dealing with chronic stress, poor sleep or high workloads, all of which can elevate cortisol levels. High cortisol is also observed in individuals with specific medical conditions, such as Cushing’s syndrome, where the body overproduces cortisol. While not everyone with high cortisol will experience facial puffiness, those who are more prone to fluid retention or inflammation might be more likely to develop this symptom. Puffy skin and stress When stress becomes chronic, it triggers prolonged cortisol production. Elevated cortisol levels can affect the body in various ways, including: Fluid retention: Cortisol causes the body to retain sodium and excrete potassium, leading to water retention. Inflammation: Chronic cortisol production can exacerbate inflammation, affecting skin and blood vessels. Reduced collagen production: Cortisol can inhibit collagen synthesis, which may lead to less elastic skin and more noticeable swelling. As a result, chronic stress doesn’t just impact internal health — it can lead to visible signs of fatigue and stress on the skin. This link between stress and skin issues has been extensively studied, and puffy skin is one of the many external indicators that stress levels might be affecting physical health. Cortisol face vs. moon face While cortisol face and moon face may sound similar — and do share similar symptoms — they differ in underlying causes and characteristics. Cortisol face refers specifically to puffiness in the face due to elevated cortisol, typically related to stress. It can also be influenced by poor diet, lack of sleep or lifestyle factors. Moon face is condition where the face appears round and swollen, typically due to prolonged use of corticosteroids or conditions like Cushing’s syndrome. Moon face is a hallmark symptom of Cushing’s syndrome, where excessive cortisol leads to more dramatic facial swelling and roundness. While cortisol face can often be managed with lifestyle changes, moon face may require medical intervention if linked to hormonal disorders or medication side effects. Other causes Apart from elevated cortisol, other factors can contribute to facial puffiness, including: High-sodium diet: Excess sodium leads to water retention, especially around the face. Alcohol: Alcohol dehydrates the body, causing it to retain water and resulting in facial puffiness. Allergies: Allergic reactions, especially those affecting the sinuses, can lead to temporary facial swelling. Sleep deprivation: Poor sleep can exacerbate inflammation and fluid retention, leading to puffy skin. Menstrual cycle: Hormonal fluctuations can sometimes lead to fluid retention and facial swelling. Understanding the cause of puffiness is essential to managing and preventing it, especially if cortisol face seems to be part of a broader set of symptoms. How to get rid of cortisol face Reducing cortisol levels and adopting lifestyle habits to manage stress can help alleviate cortisol face. Here are some effective strategies: 1. Reduce stress Engage in mindfulness, meditation or yoga to reduce daily stress. Even small, daily stress management practices can help lower cortisol levels. 2. Optimize sleep Aim for seven to nine hours of quality sleep each night. Poor sleep is linked to higher cortisol levels, which can worsen facial puffiness. 3. Limit high-sodium foods Reducing salt in the diet can minimize water retention. 4. Stay hydrated Drinking water throughout the day can help the body release retained fluid, reducing puffiness. 5. Exercise regularly Physical activity can help lower cortisol levels, reduce inflammation and improve circulation. 6. Anti-inflammatory diet Foods high in antioxidants, omega-3 fatty acids and vitamins can help reduce inflammation and cortisol levels. Some people may also find relief through topical treatments, like cold compresses, facial rollers or certain anti-inflammatory skin care products, although these do not address the root cause of cortisol face. Quitting smoking and limiting alcohol consumption can also help. Conclusion Cortisol face serves as a visible reminder of the connection between stress and physical health. While it can be distressing, understanding the signs and causes empowers you to manage stress and improve your overall well-being. Reducing cortisol levels through lifestyle adjustments, proper hydration, a balanced diet and regular sleep can go a long way in reducing puffiness and promoting healthier skin. Addressing cortisol face may also help prevent more serious health issues linked to chronic stress, making it beneficial to focus on these changes for both appearance and health. To read the original article click here.

The post What Is ‘Cortisol Face’? What You Need to Know About This TikTok Trend appeared first on Amazing Health Advances.

A Physical Therapist’s Best Advice on Foot Pain

The AHA! Team — Mon, 21 Apr 2025 05:25:53 +0000

Tufts University via Newswise – Who’s at risk for sore feet, why foot pain can start, how to prevent it, and what to do if it arises – Foot pain often begins in the hips and the gluteal muscles — a trio of muscles that help us walk. If you notice tightness in your hips or discomfort when you sit or stand, think about ways to stretch and relax those muscles to avoid foot pain down the line. For nurses, servers, construction workers, and many others, work means a lot of time on the feet. Repeated motions can lead to muscle, nerve, or tendon stress. A split-second equipment slip can outmatch steel-toed boots and result in a fracture or break. Moyosore Tillery spent more than a decade addressing these types of injuries as a physical therapist focused on occupational health and outpatient orthopedics. In private practice, she also treated runners with foot pain. While Tillery notes that diagnosing and addressing foot pain is incredibly patient-specific, she says there is one general truth: “It’s almost never just one thing.” A physical therapist can help narrow in on issues and mitigate further damage. “It’s ultimately about what’s happening above or below a joint,” said Tillery, an assistant professor in the Department of Rehabilitation Sciences at Tufts University School of Medicine. “We use our expertise as movement scientists and movement analysts to try to figure out what’s weak, what may be tight, what may be hyper- or hypomobile, and a lot of our skillset is geared toward identifying and addressing all of those different issues.” Risk Factors Most people get sore feet from time to time. But there are a few factors that put some people at higher risk. Occupation, of course, plays a role. People sitting at a desk may be less likely to suffer from foot pain than those who regularly perform physical labor or move often in their jobs. But genetics, sex, lifestyle, weight, and even geographic location and terrain can also influence the likelihood of foot pain. When monitoring for potential sore spots, it helps to make note of how these factors may play into your specific circumstance: Do you often hike on uneven ground? Are you commuting to work by bike? Does work require you to wear specific shoes, such as steel-toed boots, that put you at higher risk for developing corns? Some pain risk factors will change throughout our lives. Pregnancy, for instance, can put additional strain on the feet because of the added weight, and make injury more likely because hormones in the body relax muscles. As we age, our bone density changes, as does our flexibility. “Things that are stretchy are just less stretchy as we age,” said Tillery. “We have to stay ahead of that, or at least be aware.” Avoiding Injury Having that awareness allows for mitigation of any additional risks. Running can help build bone density, according to Tillery, and any physical activity will make sure our body is used to movement. “These things are preventative, but it also goes hand-in-hand with what we do as physical therapists in the rehab process,” she said. “There’s a reason exercise is involved, to build up what we will lose as we age.” A physical therapist can also conduct a “biomechanical analysis” — a study of how a body moves when performing specific tasks — which can identify and help correct any weaknesses in the body that could lead to pain down the line. Before physical activity, Tillery recommends “dynamic stretching and mobility exercises.” Think of a short, quarter-mile walk before beginning a run — something to get the blood flowing in a way that won’t jolt muscles immediately from rest to high-intensity movement. It’s also helpful to cross-train. Mixing in different types of physical activity can help the body avoid stress injuries from repeated motion, like plantar fasciitis, a condition that occurs when the tissue connecting the heel to the toes becomes inflamed. And then there’s strengthening. When you hit the gym, you probably don’t think about pumping iron to strengthen your feet. But there are exercises that can make our all-important foot muscles more agile, mobile, and strong, like toe curls, flexing your ankle up and down, and calf raises. There are some foot problems that are extremely difficult to avoid that are unrelated to injury. Arthritic inflammation can lead to bunions because of associated joint damage or misalignment, for instance, and gout can cause swelling and extreme joint pain. You may be able to reduce complications from these conditions if you’re aware that you’re predisposed to them and take precautions to alleviate symptoms. Pain: What to Look Out For Providing all-encompassing advice for the onset of foot pain is difficult, because, as Tillery explains, it’s all dependent on the patient — and the pain. The foot has more than two dozen bones, 30 joints, and more than 100 ligaments, muscles, and tendons, and discomfort can stem from any number of areas. Injuries “can span the joint, the muscles — even nerve flexibility,” says Tillery. But there are a few symptoms worth paying attention to. Foot pain often begins in the hips and the gluteal muscles — a trio of muscles that help us walk. If you notice any tightness in your hips or discomfort when you sit or stand, think about ways to stretch and relax those muscles, like a 90-90 stretch or a supine hip flexor stretch. Asymmetry can serve as another indicator of oncoming pain — is one side of your body feeling a bit off? Understanding a patient’s baseline on one limb can help physical therapists like Tillery set up a treatment plan. “We’ll often use the unaffected limb as a baseline to assess where the deficits are for the affected limb,” she said. Overall, Tillery says any type of sensation change may be your body offering you a sign that something isn’t right. Depending on the severity, that may be when you should reach out to a professional. How to Respond Because each injury can depend on the person, Tillery advises talking to a professional before making any decisions about how to treat pain. “Go see your trusted medical provider who can screen and do less-invasive tests, and then let them guide you,” she says. Depending on the severity of an injury, that may mean a visit to a physical therapist or other primary care providers — if the pain is minimal or not particularly traumatic — or a trip straight to the emergency room. “Obviously if it’s black, it’s blue, and it’s completely numb, go to the emergency room or urgent care,” says Tillery. Last, it pays to stay patient. Not every person will heal on the same timescale, and patient education plays an important role in helping people understand how long the process may take for them. If injury does happen, people who smoke may take longer to heal. Nicotine contracts blood vessels, restricting blood flow and the movement of nutrients that are important for healing. People with diabetes can also be slower healers because of slower circulation and less oxygen reaching different tissues in the body. These circumstances are important to be aware of, because they may influence the advice a medical professional provides to boost healing after an injury. To read the original article click here.

The post A Physical Therapist’s Best Advice on Foot Pain appeared first on Amazing Health Advances.

7 Natural Ways to Enhance Immune Function

The AHA! Team — Wed, 12 Mar 2025 05:22:36 +0000

Dr. Don Colbert – When it comes to enhancing immune function naturally, the role of diet cannot be overstated. A balanced diet rich in immune-boosting foods is fundamental to maintaining a robust and resilient immune system. By incorporating a variety of nutrient-dense foods into your daily meals, you can provide your body with the essential vitamins, minerals, and antioxidants it needs to ward off illnesses and infections. Let’s delve deeper into how different foods contribute to immune health and why they should be a staple in your diet. While Vitamin C often gets the spotlight for its role in immune support, there is a vast array of other foods rich in antioxidants, vitamins, and minerals that provide significant immune-boosting benefits. To maintain a strong immune system, it’s crucial to incorporate a variety of these nutrient-rich foods into your daily diet. Let’s explore some of these powerful foods and understand how their unique components contribute to enhancing immune function. Pomegranate: A Powerful Antioxidant Source Pomegranates are a rich source of antioxidants, particularly polyphenols like punicalagins and anthocyanins. These compounds have been shown to have potent anti-inflammatory and immune-modulating effects. Antioxidants help protect the body from oxidative stress, which can damage cells and weaken the immune system. Research indicates that pomegranate extract can enhance the immune system by increasing the activity of natural killer (NK) cells, which play a crucial role in the body’s defense against infections and cancerous cells naturally. Pomegranates are known to promote gut health, which is closely linked to immune function, by fostering a healthy gut microbiome. Apples: Rich in Quercetin Apples are a great source of quercetin, a flavonoid with strong antioxidant and anti-inflammatory properties. Quercetin has been studied for its ability to modulate the immune system and reduce inflammation, which can help protect the body from various infections and diseases. Study published in the American Journal of Clinical Nutrition found that quercetin supplementation enhanced immune response in participants and reduced the incidence of respiratory infections. Incorporate apples into your diet can provide a natural source of quercetin, supporting overall immune health and helping the body to fight off pathogens more effectively. Sweet Potatoes: High in Vitamin A Sweet potatoes are rich in beta-carotene, which the body converts into Vitamin A. This essential vitamin is crucial for maintaining the integrity of the skin and mucous membranes, the body’s first line of defense against pathogens. Vitamin A also plays a role in the development and regulation of the immune system, particularly in maintaining the function of T-cells, which are critical for immune response. Studies have shown that a diet high in Vitamin A can enhance the body’s ability to fight off infections and reduce the severity of illnesses. Consuming foods like potatoes, carrots, and other beta-carotene-rich vegetables can provide your body with the necessary nutrients to maintain a robust immune system. Garlic: Nature’s Antibiotic Garlic has been used for centuries for its medicinal properties, particularly its ability to boost the immune system. Garlic contains allicin, a sulfur-containing compound known for its antimicrobial and immune-boosting properties. Allicin has been shown to enhance the immune response by stimulating the activity of various types of immune cells, including macrophages and natural killer cells. A study published in Advances in Therapy found that participants who took a garlic supplement experienced fewer colds and recovered faster compared to those who took a placebo. Including garlic in your diet whether raw or cooked, can provide these powerful immune-enhancing benefits. Cruciferous Vegetables: Full of Immune-Enhancing Compounds Cruciferous vegetables like broccoli, cauliflower, kale, and Brussels sprouts are not only rich in vitamins and minerals but also contain unique compounds such as sulforaphane. Sulforaphane has been shown to activate antioxidant pathways and enhance the immune system’s ability to fight off toxins and pathogens. A study published in the Journal of Nutritional Biochemistry highlighted sulforaphane’s ability to boost the immune system’s response to bacterial infections by activating immune cells. Consuming a variety of cruciferous vegetables provides a range of nutrients that support overall immune health and protect against disease. Nuts and Seeds: Packed with Immune-Supportive Nutrients Nuts and seeds, such as almonds, sunflower seeds, and flaxseeds, are rich in essential nutrients, including Vitamin E, zinc, and healthy fats. Vitamin E is a powerful antioxidant that helps protect cell membranes from oxidative damage, while zinc is vital for immune cell development and function. Researching has shown that Vitamin E can enhance immune function, particularly in older adults, by boosting the activity of T-cells. Including a handful of nuts and seeds in your daily diet can provide these critical nutrients, supporting both innate and adaptive immunity. 1. Fermented Foods: Probiotics for Immune Health Fermented foods like yogurt, kefir, sauerkraut, kimchi, and kombucha are rich in probiotics—live beneficial bacteria that support gut health. A healthy gut microbiome is essential for a well-functioning immune system, as it helps prevent harmful pathogens from colonizing the gut and entering the bloodstream. Research has demonstrated that regular consumption of probiotic-rich foods can enhance the immune system’s response to infections and improve overall digestive health. Including these foods in your diet can promote a ba environment, supporting immune function and protecting against illness. 2. Take Immune-Supporting Supplements Certain supplements can help strengthen your immune system by providing nutrients that may be lacking in your diet. Some of the most effective immune-boosting supplements include: Vitamin D: This vitamin is crucial for immune function, and deficiency is linked to increased susceptibility to infection. Studies suggest that Vitamin D supplementation can enhance the pathogen-fighting effects of monocytes and macrophages—white blood cells that are critical parts of immune defense. Zinc: Zinc is another vital nutrient for immune health, playing a key role in the development and function of immune cells. A meta-analysis found that zinc supplementation reduces the incidence of infections, particularly in the elderly and children. 3. Stay Hydrated Proper hydration is essential for overall health and immune function. Water helps carry oxygen to your body cells, which results in properly functioning systems. It also aids in the removal of toxins from the body, which can help prevent infections. Aim to drink at least 8 glasses of water a day, and more if you’re active or live in a hot climate. 4. Prioritize Sleep Quality sleep is one of the most effective natural ways to boost your immune system. During sleep, the body releases cytokines, a type of protein that targets infection and inflammation, effectively creating an immune response. Lack of sleep can decrease the production of these protective cytokines, weakening the immune response. Research shows that individuals who do not get adequate sleep are more likely to get sick after being exposed to a virus, such as the common cold virus. For optimal immune function, aim for 7-9 hours of uninterrupted sleep per night. 5. Engage in Regular Exercise Physical activity is not only great for overall health but also boosts the immune system. Regular moderate exercise can help reduce inflammation and promote the healthy turnover of immune cells. A study published in the journal Frontiers in Immunology found that regular moderate exercise can reduce the risk of illness by enhancing immune function. Exercise helps flush bacteria out of the lungs and airways, reduce stress hormones, and increase circulation of white blood cells. 6. Manage Stress Levels Chronic stress can negatively impact immune function, making you more susceptible to infections. Stress induces the production of cortisol, which can suppress the immune system’s effectiveness. Managing stress through techniques such as mindfulness, meditation, deep breathing, and yoga can help maintain a strong immune system. Studies have shown that people who meditate regularly have higher levels of antibodies and a stronger immune response. Incorporating stress-reducing practices into your daily routine can greatly support your overall immune health. 7. Maintain a Healthy Gut A large part of the immune system is located in the gut, where beneficial bacteria play a key role in defending against pathogens. Consuming probiotics and prebiotics can help maintain a healthy gut microbiome, which in turn supports immune function. Probiotics, such as those found in yogurt, kefir, and fermented foods, help populate the gut with beneficial bacteria. Prebiotics, found in foods like garlic, onions, and bananas, feed these beneficial bacteria, promoting a balanced gut environment. A healthy gut can prevent harmful pathogens from entering the bloodstream, thus enhancing overall immune function. Research has shown that probiotics can help reduce the duration of respiratory infections and support the immune system’s response to illness. By incorporating these seven natural strategies into your daily routine, you can effectively enhance your immune function and support overall health. Remember, a healthy immune system is your best defense against illness. Whether it’s through diet, supplements, or lifestyle changes, taking proactive steps to boost your immunity will help you live your best, healthiest life. References: Hemilä, H. (2017). Vitamin C and Infections. Nutrients, 9(4), 339. Aranow, C. (2011). Vitamin D and the Immune System. Journal of Investigative Medicine, 59(6), 881-886. Prasad, A. S. (2008). Zinc in Human Health: Effect of Zinc on Immune Cells. Molecular Medicine, 14(5-6), 353-357. Cohen, S., Doyle, W. J., Alper, C. M., Janicki-Deverts, D., & Turner, R. B. (2009). Sleep Habits and Susceptibility to the Common Cold. Archives of Internal Medicine, 169(1), 62-67. Nieman, D. C., & Wentz, L. M. (2019). The Compelling Link Between Physical Activity and the Body’s Defense System. Frontiers in Immunology, 9, 2299. Black, D. S., & Slavich, G. M. (2016). Mindfulness Meditation and the Immune System: A Systematic Review of Randomized Controlled Trials. Annals of the New York Academy of Sciences, 1373(1), 13-24. Hao, Q., Dong, B. R., & Wu, T. (2015). Probiotics for Preventing Acute Upper Respiratory Tract Infections. Cochrane Database of Systematic Reviews, (2). To read the original article click here.

The post 7 Natural Ways to Enhance Immune Function appeared first on Amazing Health Advances.

Osteoporosis Warning: How Bone Loss Signals Inflammation and a Risk of Disease

The AHA! Team — Fri, 28 Feb 2025 06:11:34 +0000

Lori Alton via NaturalHealth365 – Osteoporosis, a disease in which bones become brittle and prone to breakage, is so widespread that 50 percent of all women over age 50 (and 25 percent of all over-50 men) will eventually suffer an osteoporosis-related bone fracture. A new study published in the Journal of Cachexia, Sarcopenia and Muscle reveals systemic inflammation and frailty as key contributors to osteoporosis and fracture risks. Unfortunately, the consequences of osteoporosis extend even beyond the pain and disabling effect of broken bones. In fact, recent research highlights a shocking connection between osteoporosis and life-threatening conditions such as heart disease, Alzheimer’s disease, and cancer. Fortunately, a combination of natural nutrients may help prevent osteoporosis – and offer protection against the devastating diseases that can accompany it. Pro-inflammatory molecules released by bone loss are linked to increased risk of deadly diseases The creation of bone is regulated by the actions of the body’s osteoblasts (bone cells that create new bone) and osteoclasts (cells that break down bone). At about age 35, the “balancing act” begins to shift – and the rate of bone breakdown starts to overtake the rate of bone development, leading to bone loss. Researchers are now learning that aging bones contain more “senescent” cells – meaning they have stopped reproducing themselves and now exclusively promote the breakdown of bone tissue. These senescent cells release pro-inflammatory molecules into the bloodstream, laying the groundwork for disease. Senescent bone cells have been found in plaque deposits in heavily calcified arteries. And, having large numbers of senescent cells in the bones is linked in studies with accelerated aging – particularly affecting the brain. Finally, people with osteoporosis have an increased risk of cancer. Keep in mind, when over-activated, the bone proteins that normally regulate bone maintenance and healing can lead to uncontrollable cell growth and replication. Discover a natural way to strengthen your bones The antioxidant vitamin C plays a critical role in preventing bone loss – which it does by preventing the oxidative stress that destroys bone structure. Vitamin C also plays a pivotal role in the formation and structure of bones by forming collagen and developing other bone proteins. If the body’s need for vitamin C is unmet, insufficient collagen production can result – leading to easily fractured bones. Many natural health experts believe osteoporosis is a vitamin C deficiency or “scurvy of the bones.” Bone-building vitamin C is found in citrus fruits, kiwi, strawberries, and bell peppers. However, supplementation may be necessary – especially if you have osteoporosis. By the way, for superior bioavailability (absorption), natural health experts advise using a liposomal form of vitamin C. Boron reduces the loss of indispensable calcium from the bones This little-known trace mineral packs a powerful punch when it comes to supporting bone health. Simply put, boron helps the body produce and use vitamin D – a mainstay of bone health. The mineral also helps regulate calcium, magnesium, and phosphorus levels – all “MVPs” of bone maintenance and support. A study published in the Federation of American Societies for Experimental Biology Journal showed that 3 mg of boron daily helped prevent calcium loss and bone demineralization in postmenopausal women. Natural health experts may advise 3 to 6 mg of boron daily. You can increase your dietary boron intake by eating organic nuts, beans, avocados, and whole grains. Calcium: The primary structural component of bones Bones contain 99 percent of the body’s calcium stores – integral to bone building. But, for your body to use calcium to build bone, you must have sufficient levels and adequate amounts of vitamin D. Deficiency in both minerals can cause bone loss and symptoms of muscle pain, muscle cramps, and weakness. Calcium exists in sardines, including the bones, dark leafy greens, and cruciferous vegetables, such as Brussels sprouts. Most adults require between 1,000 and 1,200 mg of calcium a day. Magnesium deficiency is a cause of “incalculable” suffering Magnesium works in concert with calcium to suppress hormones that break down bones – while activating enzymes needed to produce new bone. Unfortunately, experts estimate that about half of all Americans fail to consume enough of this important mineral. More than 40 percent of post-menopausal women have low magnesium blood levels, which can trigger excessive bone breakdown. In one landmark study on magnesium benefits, the researchers lamented that the deficiency of such an “inexpensive, low-toxicity nutrient” is currently causing diseases that are a source of untold “suffering and expense” worldwide. Eating organic dark leafy greens, potatoes, raisins, chocolate, pumpkin seeds, nuts, and avocados can help ramp up your dietary intake of magnesium. Of course, your holistic healthcare provider may recommend supplementing with magnesium to avoid shortfalls. Most natural healers recommend 250 to 750 mg a day. Magnesium citrate, magnesium glycinate, and magnesium taurate are considered the most bioavailable forms. Vitamin D helps improve calcium absorption Vitamin D reduces the activity of the pro-inflammatory signaling molecules that are released from senescent bone cells during bone breakdown. Unsurprisingly, vitamin D shortfalls are bad news for your bones and the rest of your body. Vitamin D deficiency has been identified as a major contributor to osteoporosis – as well as to cancer, heart disease, type 2 diabetes, and lowered cognitive functioning. This fat-soluble vitamin is found in cold-water fatty fish (like wild-caught salmon), as well as in mushrooms and egg yolks. Because the body manufactures vitamin D in response to sunlight, many natural health experts advise getting 20 minutes of direct sunlight three or four times a week. However, supplementation may be necessary to maintain healthy vitamin D levels, especially in northern climates. Just remember to opt for vitamin D3 (cholecalciferol) over vitamin D2. Vitamin K2 directs calcium in the body Vitamin K2’s job is to route calcium where it belongs – in the bones and teeth – while keeping it out of blood vessel walls (thereby helping to prevent heart disease). Vitamin K2 improves bone mineral density and is particularly beneficial for improving bone mineral content of the femoral bone – which is particularly susceptible to fracture during falls. Researchers have found that vitamin K2 is synergistic with vitamin D3 – meaning that each nutrient enhances the beneficial effect of the other. In an influential study published in Maturitas, supplementation with a combination of vitamins K2 and D3 protected and increased vertebral bone mass in postmenopausal women. Food sources of vitamin K2 include liver, egg yolks, and natto, a food made from fermented soybeans. Your doctor may recommend 100 mcg per day of vitamin K2 in the form of menaquinone-7, a highly available form of the nutrient. Prescription drugs can jeopardize zinc supply Zinc is needed for bone cells (osteoblasts) to create bone tissue – and is crucial for the entry of vitamin D into cells. And, yes, patients with osteoporosis have been found to have low levels of zinc. Ironically, pharmaceutical osteoporosis drugs – such as Boniva and Reclast – actually rob the body of this important trace mineral. The RDA for zinc is 8 mg for women and 11 for men. You can increase your dietary zinc intake by eating organic pumpkin seeds, chickpeas, nuts, yogurt, and cruciferous vegetables, such as broccoli. Grass-fed beef, oysters, and pasture raised poultry are also rich in zinc. As with the other vitamins and minerals, consult your holistic doctor before supplementing with zinc. With millions of people either suffering from osteoporosis – or at serious risk – it’s time to fight back. And, your best weapons in the battle to slow and reverse bone loss could be these non-toxic, natural micronutrients. Sources for this article include: NIH.gov LifeExtension.com SaveOurBones.com UniversityHealthNews To read the original article click here.

The post Osteoporosis Warning: How Bone Loss Signals Inflammation and a Risk of Disease appeared first on Amazing Health Advances.

Gut Microbes Play a Key Role in Regulating Stress Responsiveness Throughout the Day

The AHA! Team — Mon, 24 Feb 2025 06:22:36 +0000

University College Cork via EurekAlert! – New Research by Prof John Cryan and Dr Gabriel Tofani et al from APC Microbiome Ireland based in University College Cork has uncovered the vital role that the gut microbiome plays in regulating stress responses by interacting with the body’s circadian clock. Key Findings: New research from reveals that the gut microbiome regulates the body’s diurnal (day-night) rhythms in stress hormones. Depletion of gut microbiota results in disruptions in the brain’s core circadian system, and is associated with altered stress hormone rhythms. The research highlights that gut microbes also regulates key stress-responding brain regions throughout the day. Using microbe transplantation, the team confirmed that oscillations of gut microbes across the day are critical for regulating stress hormone secretion. A pioneering study has uncovered the vital role that gut microbiota plays in regulating stress responses by interacting with the body’s circadian rhythms. The findings open the door for developing new microbial-based therapies that could help individuals better manage stress related mental health conditions, such as anxiety and depression which are often associated with alterations in circadian and sleep cycles. This breakthrough research from University College Cork and APC Microbiome Ireland – a Research Ireland Centre – offers compelling evidence that the trillions of microorganisms in the gut orchestrate the body’s hormonal responses to stress in a time-dependent manner, paving the way for new therapeutic approaches targeting the gut-brain axis. Published in Cell Metabolism, this study shines a spotlight on the intricate relationship between the gut microbiota and the hypothalamic-pituitary-adrenal (HPA) axis, the body’s central stress response system. The research demonstrates that depletion of gut microbiota leads to an hyperactivation of the HPA-axis in a time-of-day specific manner, which alongside with alterations to the brain’s stress and circadian responding regions, results in altered stress responsivity across the day. The study further identifies specific gut bacteria, including a Lactobacillus strain (Limosilactobacillus reuteri), as key influencers of this circadian-regulated stress mechanism. L. reuteri emerged as a candidate strain that modulates glucocorticoid secretion (stress hormones), linking the microbiota’s natural diurnal oscillations with altered stress responsiveness. This groundbreaking discovery opens up new possibilities for psychobiotic interventions aimed at improving mental health outcomes by targeting gut bacteria that influence stress regulation. Impact and Implications With modern lifestyles increasingly disrupting circadian rhythms through irregular sleep patterns, high stress, and poor diet, this research underscores the importance of the gut microbiota in maintaining the body’s natural stress-regulation processes. Speaking about the findings, Principal Investigator Professor John Cryan said, “Our research has revealed an important link between the gut microbiota and how the brain responds to stress in a time-specific way. The gut microbiome doesn’t just regulate digestion and metabolism; it plays a critical role in how we react to stress, and this regulation follows a precise circadian rhythm. These findings underscore the importance of maintaining a healthy microbiome, particularly for those living in today’s stressful and fast-paced environment.” First author Dr Gabriel Tofani added “Our findings underscore the importance of not only the gut microbiota composition, but also how gut microbes change across the day. By showing that gut bacteria influence how the body handles stress throughout the day, we’re helping to understand the mechanisms through which the microbiota shapes our responses to the environment around us. Our work also demonstrates that exploring this relationship between the gut microbiota and circadian rhythms will be key in the development of microbiota based therapies for the stress-related disorders in the future”. “This study is a significant leap forward in our understanding of how the microbiome shapes our mental health,” said Professor Paul Ross, Director of APC Microbiome Ireland. “At APC, we are committed to unravelling the many ways in which our gut microbiome impact human health, and this research provides crucial insight into how targeting specific bacteria may help manage or even prevent stress-related conditions. The potential to improve mental health through microbiome-based interventions is very real, and this study takes us one step closer to that goal.” The study was conducted at APC, a global leader in microbiome research based at University College Cork. Professor Cryan’s team has long been at the forefront of gut-brain axis research, and this new discovery adds to the growing body of evidence that gut bacteria have far-reaching effects on mental and physical health. ‘Gut Microbiota Regulates Stress Responsivity via the Circadian System’ is published online via Cell Metabolism which has an impact factor of 28. Read here https://www.cell.com/cell-metabolism/fulltext/S1550-4131(24)00399-1. Journal Cell Metabolism DOI 10.1016/j.cmet.2024.10.003 To read the original article click here.

The post Gut Microbes Play a Key Role in Regulating Stress Responsiveness Throughout the Day appeared first on Amazing Health Advances.

How to Get Rid of Period Cramps: 22 Natural Remedies

The AHA! Team — Mon, 24 Feb 2025 06:10:38 +0000

Kathleen McCoy, BS via 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 up to 84 percent of young women experiencing some level of menstrual pain at some point during their lives. Up to 43 percent even have reported that pain occurred during every period. For nearly 10 percent of women, the level of pain and discomfort during their menstrual cycles as well as co-occurring symptoms are temporarily disabling, according to some estimates. This extreme form of period pain is called dysmenorrhea. Given these statistics, it’s no wonder there are so many women wondering how to get rid of period cramps. The good news is there are several potential natural remedies for period cramps. What are period cramps? Period cramps occur just before and 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, 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, period cramps 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 Tissue passing in the menstrual flow Fever or chills Pain that suddenly appears or worsens Fainting or become dizzy If you might be pregnant 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 are any abnormalities that cause concern, your doctor may order an ultrasound, CT scan, MRI or laparoscopy. What relieves period cramps? How to get rid of period cramps 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 painkillers to treat the discomfort. However, there are many natural remedies that have been shown to reduce common PMS symptoms and cramps. How to get rid of period cramps 1. Calcium Long-heralded in the treatment of PMS symptoms, including fatigue, moodiness and bloating, more recent research indicated that 1,000 milligrams of calcium per day is effective for reducing menstrual pain intensity. In a small, randomized, double-blind trial, participants who were given 1,000 milligrams of calcium from the 15th day of their cycles 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 a billion people worldwide are vitamin D deficient, boosting levels through supplementation and diet changes is common. Research has shown a weekly dose of 50,000 international units (IU) of 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 help balance cholesterol, promote healthy skin and hair, improve vision, and even balance hormones. In addition, research has revealed 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 has shown 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 them from foods and high-quality supplements. Known for supporting heart health and brain health, reducing inflammation, and much more, a randomized, double-blind, placebo-controlled study published in the journal Reproductive Health found that one to two grams of fatty acids daily may help 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 If you’re wondering how to get rid of period cramps, 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. One group took 25 mL, or 5 teaspoons, of extra virgin olive oil daily for two months, starting two weeks before the start of their cycles, 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 olive oil, their pain continued declining. 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 also has relayed 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 who 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. 8. Acupuncture Used for a wide range of ailments, including headaches, seasonal allergies, mood disorders, chronic pain and addiction, studies also have shown support for 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. 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. For example, 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...

The post How to Get Rid of Period Cramps: 22 Natural Remedies appeared first on Amazing Health Advances.

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...

The post Oxytocin (The Love Hormone): Benefits + How to Increase Levels appeared first on Amazing Health Advances.