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Magnolia Bark Benefits the Body, Mind & More

The AHA! Team — Mon, 08 Sep 2025 05:14:51 +0000

Joe Boland via Dr. Axe – Magnolia bark has been used for centuries in Traditional Chinese Medicine, but it’s now gaining attention in the wellness world for its natural calming properties, hormone-balancing effects, and potential role in supporting sleep, digestion and more. Derived from the bark of the Magnolia officinalis tree, this herbal remedy contains powerful plant compounds that may support both physical and mental health. Whether you’re dealing with stress, insomnia, inflammation or looking to support healthy aging, magnolia bark extract could be a helpful addition to your routine. So read on to explore what magnolia bark is, its top benefits, how to use it, potential side effects and common questions. What is magnolia bark? Magnolia bark comes from the Magnolia officinalis tree, a plant native to China and parts of Southeast Asia. The bark of the tree has long been used in Traditional Chinese Medicine (TCM) under the name Houpo, often in formulas for anxiety, digestion and respiratory issues. The main active compounds in magnolia bark are honokiol and magnolol, two polyphenols that give this extract its anti-inflammatory, antioxidant, neuroprotective and anxiolytic (anti-anxiety) effects. It’s also one of the main Chinese herbs for health. You’ll find magnolia bark extract in a variety of natural supplements aimed at stress relief, sleep support, hormone balance and cognitive performance. Magnolia bark benefits The benefits of magnolia bark are supported by both traditional use and growing scientific research. Here are some of the top health benefits of magnolia bark: 1. Promotes relaxation and reduces stress Magnolia bark is perhaps best known for its calming effects. Honokiol and magnolol interact with GABA receptors in the brain, similar to how anti-anxiety medications work, without the same risk of dependence. This makes it a popular natural option for managing stress and anxiety. A randomized, controlled trial published in the Journal of the International Society of Sports Nutrition found that participants who took a supplement containing magnolia bark extract and phellodendron experienced significant reductions in cortisol levels and improved mood after just four weeks. 2. Supports better sleep Because of its GABA-enhancing effects, magnolia bark is also used as a natural sleep aid. It may help you fall asleep faster and experience more restful sleep without grogginess the next day. In a randomized, controlled trial involving 143 postpartum women, researchers assessed the effects of drinking pure magnolia tea over a three‑week period. Compared to a control group, those consuming magnolia tea reported a significant improvement in sleep quality related to physical symptoms at the three‑week mark, and these benefits were still evident at six weeks post‑test. The study concluded that magnolia tea significantly alleviated sleep deprivation related to physical discomfort in postpartum women Some supplements combine it with melatonin or L-theanine for enhanced effects. 3. May aid weight maintenance and cortisol balance Chronic stress and elevated cortisol are linked to abdominal fat gain and weight retention. Magnolia bark’s ability to lower cortisol may support healthy metabolism and weight loss, especially when combined with healthy lifestyle habits. A 2006 randomized, double‑blind, placebo‑controlled trial examined overweight, pre‑menopausal women aged 20-50 who identified as “stress eaters.” The subjects took 250-milligram capsules three times daily (total milligrams per day) of a proprietary magnolia/phellodendron extract or placebo for six weeks. While the placebo group gained an average of about 1.5 kilograms over the study period, the treatment group participants maintained their weight, with 75 percent of placebo participants gaining at least one kilogram versus only 37 percent in the treatment group. As for cortisol, the study observed a trend toward lower evening salivary cortisol levels in the treatment group compared to the placebo group. While this did not reach conventional statistical significance, it suggests potential evening cortisol reduction associated with the extract. The proposed mechanism was that reduced cortisol may mitigate stress‑induced overeating, contributing to weight stability in those prone to stress eating. 4. Helps balance hormones Preliminary studies have suggested magnolia bark may help balance estrogen and progesterone levels, making it useful for managing symptoms of PMS, menopause and perimenopause, including mood swings and irritability. In a randomized, multicenter, controlled clinical study of 634 menopausal women (mean age of 53 years), researchers compared daily oral supplementation of “Estromineral Serena” (which included 60 milligrams of magnolia bark extract, along with isoflavones, lactobacilli, calcium, vitamin D3 and magnesium) against a control formula lacking the magnolia extract, over 12 weeks. Both groups experienced relief from classic vasomotor symptoms like hot flashes and night sweats. However, the group receiving magnolia‑enriched ES showed greater improvements in insomnia, irritability, anxiety, depressed mood, asthenia and loss of libido, symptoms closely tied to hormonal imbalance during peri‑ and post‑menopause. Importantly, well‑being scores and physician‑rated efficacy were significantly higher in the magnolia group (around 70  percent positive) versus the control (about 17  percent). 5. Offers neuroprotective and cognitive support Research has revealed that honokiol and magnolol can protect the brain from oxidative stress and inflammation, potentially reducing risk of neurodegenerative diseases. 2013 cell culture study A 2013 cell culture study examined how magnolol and honokiol (the major polyphenols in Magnolia officinalis bark) affected oxidative stress and inflammation in both neurons and microglial cells. The researchers found that both compounds inhibited NMDA-induced superoxide production in neurons, and in microglial cells they suppressed NADPH oxidase activation, iNOS expression, and production of ROS and nitric oxide via dampening the ERK1/2 signaling pathway. These findings indicate that magnolol and honokiol can attenuate excitotoxicity, reduce oxidative stress and mitigate neuroinflammation in vitro, mechanisms closely linked to neurodegeneration and cognitive decline. Animal studies also have suggested it may support memory and cognitive performance. 6. Provides antioxidant and anti-inflammatory effects Magnolia bark extract is rich in polyphenols, which help fight free radical damage and reduce chronic inflammation. Those are two major contributors to aging and chronic disease. 7. Supports digestive and respiratory health Traditionally, magnolia bark has been used to relieve bloating, gas, nausea and even coughing. Its anti-inflammatory properties may help reduce gut inflammation and support a balanced microbiome. 8. Holds potential anti-cancer properties Emerging research has revealed that compounds in magnolia bark, especially honokiol, may help inhibit the growth and spread of certain cancer cells. Honokiol has demonstrated pro-apoptotic effects, meaning it can trigger the natural death of damaged or cancerous cells, particularly in the breast, lung and colon. While most studies are in early stages or preclinical models, they show promising results for future integrative therapies. 9. May help lower blood sugar Animal studies have indicated that magnolia bark extract may support healthy blood sugar levels by improving insulin sensitivity and reducing glucose levels. This makes it a potentially useful herbal ally for people managing metabolic syndrome or at risk of type 2 diabetes, though more human trials are needed to confirm these effects. 10. Holds antimicrobial and antibacterial powers Magnolia bark has shown broad antimicrobial activity against several types of bacteria, including those involved in oral health issues such as gingivitis and bad breath. Its antibacterial compounds may help inhibit the growth of harmful pathogens in the gut and respiratory tract, contributing to overall immune health. In a randomized, controlled intervention trial involving nine healthy adult volunteers, participants consumed sugar‑free chewing gum and compressed mints containing magnolia bark extract (MBE) following lunch. Saliva samples were collected before and at intervals after consumption. The results showed that the products containing magnolia bark reduced total salivary bacteria by approximately 62 percent at 30 minutes and 43 percent at 40 minutes, whereas the placebo chewing gum or mint showed minimal effect or even an increase in bacterial counts. Notably, MBE components (magnolol and honokiol) demonstrated strong inhibition of key oral bacteria, such as Streptococcus mutans, Porphyromonas gingivalis and Fusobacterium nucleatum. How to use Magnolia bark is available in several forms, including: Capsules or tablets Powdered extract Tinctures or liquid drops Herbal teas (less common) Suggested dosage: A typical dosage of magnolia bark extract ranges from 200 to 500 milligrams per day, often split into two doses. Some formulations may combine magnolia bark with other calming herbs, so be sure to check the label. Best time to take: For sleep support, take it about 30-60 minutes before bed. For anxiety or cortisol management, doses may be taken in the morning or afternoon. Always follow the instructions on the supplement label or speak with a healthcare provider to determine the best dosage for your needs. Risks and side effects Magnolia bark is generally well-tolerated, but like any supplement, it’s not without risks. Potential side effects may include: Drowsiness or sedation, especially if combined with other sedatives or alcohol Headache or dizziness in some individuals Gastrointestinal upset, such as nausea or diarrhea (rare) Who should avoid it? Pregnant or breastfeeding women should avoid magnolia bark due to limited safety research. People taking sedatives, anti-anxiety medications or sleep aids should consult a doctor to avoid additive effects. If you have a hormone-sensitive condition (such as breast cancer), speak with your doctor first, as magnolia bark may interact with estrogen pathways. Frequently asked questions What does magnolia bark do to the body? Magnolia bark promotes relaxation, helps manage stress and anxiety, supports hormonal balance, and may protect the brain and body from oxidative stress and inflammation. Is magnolia bark safe to take daily? Yes, magnolia bark is generally safe for short- to medium-term use. However, long-term safety has not been fully established, so it’s best to use it under the guidance of a healthcare professional. Does magnolia bark make you sleepy? It may have a mild sedative effect, especially in higher doses or when taken before bed. It interacts with GABA receptors, which help calm the nervous system and may promote sleep. Can magnolia bark help with anxiety or depression? Yes, magnolia bark has been shown to help reduce anxiety symptoms and may support mood. It works similarly to some anti-anxiety medications by influencing neurotransmitters like GABA and serotonin, though more human studies are needed. Is magnolia bark extract the same as magnolia bark? Magnolia bark extract is a concentrated form of magnolia bark, often standardized to contain specific amounts of honokiol or magnolol. It’s more potent and commonly used in supplements. Who should not take magnolia bark? Magnolia bark should be avoided by pregnant and breastfeeding women and anyone taking sedatives, anti-anxiety drugs or sleep aids without first consulting a healthcare provider. Individuals with hormone-sensitive conditions, such as certain cancers, should also speak with a doctor before use due to magnolia bark’s potential interaction with estrogen pathways. Does magnolia bark increase testosterone? Magnolia bark is not typically used to boost testosterone directly. However, by helping to lower cortisol, which can suppress testosterone production, it may indirectly support healthy testosterone balance, especially in men under chronic stress. Does magnolia bark reduce cortisol? Yes, magnolia bark has been shown to help lower cortisol levels, particularly when used in supplement formulas targeting stress and anxiety. Lower cortisol can lead to improved mood, reduced belly fat and better hormone balance. What is the best way to take magnolia bark? The best way to take magnolia bark is in the form of a standardized extract in capsule or tincture form. Capsules with 200-500 milligrams of extract are commonly used for stress relief, while liquid tinctures offer faster absorption. Always follow dosage instructions on the label, and consider taking it with food to minimize any digestive discomfort. Conclusion Magnolia bark is a powerful natural remedy with a long history of use and promising modern research to back it up. From reducing anxiety and promoting sleep to supporting hormone balance, brain function and inflammation control, its benefits are broad and impactful. As with any supplement, it’s best to talk to a healthcare professional before starting magnolia bark extract, especially if you’re on medication or have existing health conditions. When used correctly, it can be a safe and effective way to help your body adapt to stress, rest better and feel more balanced. 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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Less Stress & Better Health for Dads (Without Adding Work!)

The AHA! Team — Fri, 14 Jun 2024 08:23:43 +0000

Dr. Don Colbert – For many people, supplements are a necessary addition to a healthy diet. This Father’s Day, you are likely thinking of your dad. Your love for him. Your hope that he is healthy and happy. You may even want to encourage less stress and better health for dads. Sure, you could encourage the dads in your life to “get healthy.” You could suggest adding a ton of new activities in order to improve their lives. They could add hours of exercise, new meals and recipes, and more (these are all great!). However, if they are like most men, they are likely already doing a lot. They are busy, often stressed, and tired. But, what if you encouraged simple ideas and products that add to his health without adding work? Here are easy additions that support the best health for dads from head to toe…no extra work necessary. Less Stress and the Best Health for Dads (without Adding Work) To start, there’s one nutrition compound that can encourage the best health for dads from head to toe, all by itself. Any idea which one it is? It’s krill oil! Krill is a superior source of omega-3 fats that fights inflammation throughout the body. Like other omega-3 sources, krill oil can raise blood levels of healthy fats like DHA and EPA (1). When these increase in your blood, inflammatory markers decrease. But, what makes krill oil different is its superior absorption and natural antioxidants. First, krill oil is optimally absorbed during digestion and quickly affects both blood and brain levels of omega-3 fats (2). Next, krill oil naturally contains a healthful antioxidant called astaxanthin. Astaxanthin serves to both protect the krill oil itself (improving digestion and absorption) and encourage reduced oxidative stress in the body (3). Once absorbed, krill oil supports better health for dad in the following areas. Better Health for Dad through Krill Oil Triglycerides and Heart Inflammation: If you want to support dad’s heart health and inflammatory factors, krill oil is a great place to start. One meta-analysis looked at the effects of krill oil on circulating fats in the blood. The researchers found that krill oil supplementation was associated with significantly lowered triglyceride levels. In addition, it encouraged healthy changes in LDL cholesterol, HDL cholesterol, and total cholesterol (4). Digestive Inflammation & Health: In studies, it’s been found that krill oil supports reduced gut inflammation by regulating a broad spectrum of inflammatory signaling pathways. In addition, krill oil promotes a healthier gut environment by fighting microbes that damage mucosa, and reduces inflammation markers (5). Weight Related Inflammation: Elevated weight negatively affects tissues and organs in a dad’s body. Inflammation is often elevated. Long-term krill oil supplementation has been shown to increase anti-inflammatory markers in the liver, support metabolism and fat breakdown, and improve tissue health and inflammation (6). Bone and Joint Inflammation: Joint pain and stiffness is a problem for many adults. There is increasing evidence that it is affected by dietary fat intake. Studies have investigated the effects of dietary fats, including dietary omega-6 to omega-3 ratios, on joint health in humans and animals. Results reveal that a better omega-3 to omega-6 ratio from krill oil can significantly improve the cartilage structure and reduce losses. Further, this diet change can reduce inflammatory markers. What’s more, krill oil has specifically been shown to be more effective than plant-derived omega-3s in these studies (7). Neuroinflammation: Most neurodegenerative conditions demonstrate on-going inflammatory processes. Krill oil and marine-derived omega-3s have been studied for anti-inflammatory effects both systemically and in the brain specifically. Krill oil has been reported to encourage spatial memory and learning, attenuate memory loss, protect the brain, reduce inflammation markers, and reduce depression symptoms. For more on krill oil and brain health, click here (8). The best krill oil on the market is available right here! Keto Zone Living Krill Oil supports health in all the above ways. Get some for dad today! 4 More Steps for Less Stress & Best Health for Dad (without Adding Work) 1. Dads Need to De-Stress It can take years to learn stress management. Or, dads can begin to fight stress today using an all-natural plant based product designed by Dr. Colbert. Hemp oil, specifically nano-particle oils like those in Dr. Colbert’s Nano-Science Hemp Oil, promotes health throughout the body’s systems. It is a broad-spectrum hemp oil that is organically grown, vegan, and GMO-free. In terms of health, it have been shown to: Support healthy, stable moods (9) Promote stress relief and normalized cortisol levels Support comfortable, healthy joints (10) Encourage healthy sleep habits (11) Promote healthy skin with fewer irregularities and blemishes (12) Support healthy brain and nervous system functions (13) Encourage healthy cardiovascular functions and normalized inflammatory actions (14) No extra work for dad. Just better health and less stress in one simple step. 2. Dads Need More Sleep We know, dads are busy. But, they can combat daily stress and improve mental health with one habit: more, or adequate, sleep. Dads should aim for at least 7-9 hours of good-quality sleep each night. While adequate sleep is not always easy to get, it’s a critical health habit. The alternative, lack of sleep, can impair melatonin levels and cortisol, increase the risk of metabolic issues and weight gain, and generally deteriorate well-being. What’s more, high cortisol levels and stress can be caused by poor sleep or inadequate sleep (15). Dads don’t need more work, they need more sleep! 3. Dads Could Use a Big Drink of Water Another cause of unhealth, overwhelm and stress? Believe it or not, dehydration is linked to increased saliva and blood cortisol. Amazingly, multiple studies have found that dehydrated athletes have more circulating cortisol than hydrated ones (16). Of course, water is a great choice for hydration. Dads can take it a step further and drink cortisol-reducing black and/or green tea. Tea is a health-promoting drink that you can use as a tool to combat stress daily. In studies, tea consumers reported a higher “sense of relaxation,” lower blood platelet activation, better heart health indicators, brain health, oral health, and a fiery metabolism (17). Want even more nutrition and more flavor? Add lemons, cucumbers, or Organic Fermented Green Supremefood®. Hydration is a great healthy habit for dads! 4. Prayer for and by Dads Want full-body health: mind, soul, and body? Look no further than prayer. No matter what dads are facing, the practice of daily gratitude and prayer can change everything. In fact, practicing gratitude has been proven to support decreased cortisol and stress levels. Moreover, prayer is a wonderful gift for spiritual health. Prayer is thought to increase the secretion of neurotransmitters, such as dopamine. These compounds decrease cortisol while promoting relaxation, focus, and motivation. What’s more, you can pray for Dads! Pray for their spiritual, mental, emotional physical strength as they face each day. Prayer is powerful for the one praying, and the one prayed for. Bottom Line It’s time for better health for dads! We’ve provided easy, no-work habits that can significantly improve health from head to toe. They target stress levels, heart health, bone health, brain health, and more. Encourage the dads in your life to take care of themselves with less, not more, work! To read the original article click here.

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Don’t Have Access to a Sauna? Research Reveals a SIMPLE Way to Simulate This “Heart Healthy” Habit

AHA Publisher — Wed, 16 Dec 2020 08:00:02 +0000

Sarah Middleton via NaturalHealth365 – A growing crop of scientific papers continues to reveal the incredible health benefits of sauna bathing. Unfortunately, many of us don’t have access to a sauna, nor even a hot tub … fortunately, you can still reap the benefits of heat exposure just by running yourself a hot bath. In fact, a recent observational study involving over 800 people discovered that weekly hot baths provide some impressive heart healthy benefits. New Study: Taking Regular (HOT) Baths Supports Healthy Heart and Blood Vessels … Plus, Help to Fight Hardening of the Arteries The observational study was published in June 2018 volume of Scientific Reports. Researchers from Japan – a country where hot bathing has a long history of use – collected data from 873 participants, asking them questions about how often they bathed and at what water temperature. The researchers also took various measurements from the subjects, including brachial-ankle pulse wave velocity (a primarily Eastern-based method for measuring atherosclerosis) and plasma levels of a compound called B-type natriuretic peptide (BNP). BNP is a hormone secreted by heart muscles; high levels of BNP suggests the heart is not pumping effectively. After compiling and statistically analyzing the collected data, the Japanese discovered that people who reported bathing at least five times per week tend to have better heart health, as indicated by lower BNP levels and lower brachial-ankle pulse wave velocities. In their paper, the researchers also cite other studies which show that habitual hot water bathing is significantly associated with a reduced risk of cardiovascular disease and hypertension, can boost cardiovascular function in people with heart failure, and can lower heart rate, and increase cardiac output and stroke volume while reducing peripheral vascular resistance. Indeed, hot water immersion “is comparable to low-temperature sauna bathing in terms of cardiovascular effects,” they say. In addition to boosting your heart health, sauna use and hot bathing have also been suggested to: Reduce the risk of stroke Positively influence hormone balance Enhance toxin excretion via sweat Makes it easier to fall asleep Decrease stress Alleviate pain So, don’t stress if your gym is currently closed due to COVID-19 or you simply don’t have a sauna or hot tub at your disposal. If you have a bathtub, then creating your own spa-like experience at home still appears to be worth your while. This Is How Long You Should Soak in a Hot Bath to Reap the Heart Healthy Benefits, According to Japanese Researchers (Plus Two Other Ways to Optimize Your Bathing Routine) In the study, the researchers found that the mean reported duration of a bath was just 12 minutes, with a water temperature of 106°F (41°C). So, consider using this as a guideline for creating your own hot bathing routine. In addition, there are two other research-supported tips you can use to get the most out of your bath time: Add Epsom salt to your bathwater: according to Cleveland Clinic, Epsom salt helps alleviate mental and physical tension and reduces muscle fatigue (they recommend adding about 300 grams of Epsom salt into a bathtub) Take your bath about 90 minutes before bedtime: according to a 2019 paper published in Sleep Medicine Reviews, this can help you fall asleep faster by initiating a sleep-inducing change in body temperature (the hot bath actually ends up lowering your core body temperature since your pores open up to cool you off, and this low body temperature helps signal processes in the nervous system associated with sleep) Sources for this article include: MedicalNewsToday.com, NIH.gov, Nature.com, NIH.gov, ClevelandClinic.org, ScienceDirect.com To read the original article click here. For more articles from NaturalHealth365 click here.

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