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Jujube Fruit Benefits Include Better Digestion and Immunity

AHA Publisher — Fri, 08 Apr 2022 07:00:51 +0000

Annie Price, CHHC via Dr. Axe – I bet you’ve heard of the candies known as jujubes, juju fruits or Jujyfruits. Despite having “fruits” in their names, these variations of chewy, colorful, artificially flavored candies are anything but healthy. So why do these unnatural products have the same name as the natural exotic fruit — jujube fruit — that’s loaded with health benefits? According to food historian Charles Perry, some candies originally contained jujube fruit juice. At the turn of the century, it was common for people to use these candies for chest complaints. They were especially popular in theaters when moviegoers didn’t want their coughs to disturb fellow viewers. Today, candies called “jujubes” unfortunately don’t contain any actual jujube juice — however, the good news is that jujube fruits are alive and well. Also called red dates, jujube can be eaten fresh, raw or infused into tea. Believe it or not, this fruit has been consumed for its health benefits for nearly 2,500 years! Let’s find out why. What Is Jujube Fruit? Jujube fruits (Ziziphus jujuba) come from the small shrub known as the jujube tree. This tree is a species of Ziziphus in the buckthorn plant family (Rhamnaceae), which means it’s related to many other plants, vines and shrubs, some of which also have medical uses. The fruits that grow on the Ziziphus jujuba plant are technically types of drupes or stone fruits. It’s believed that there are as many as 400 cultivars of the this fruit. The jujube tree originated in China, where jujubes have been cultivated for over 2,500 years. (Some records show as long as 4,000 years.) Today they’re most popular in places such as China, Korea, India, Japan and the Middle East. They’re also commonly called red dates, Chinese dates, Korean dates or Indian dates. Similar to an olive or small date in size, jujube fruit has the texture and crisp, bright flavor of an apple. While fresh jujubes have flesh that tastes similar to an apple, dried jujube tastes much sweeter, similar to dates, and has an impressive nutritional profile. What is jujube fruit good for? In traditional medicine, the fruits, seeds and bark of jujubes have been used to treat mental health issues, including anxiety and trouble sleeping/insomnia. This fruit can also be used for digestive support, including as an appetite stimulant or digestive aid. Here are some other interesting facts about the jujube plant: Jujube trees came to the U.S. in the early 1900s when the first varieties were introduced to growers by the United States Department of Agriculture. Smoked jujubes are eaten in Vietnam and are referred to as black jujubes. In Jordan, Lebanon and other Middle Eastern countries, it’s eaten as a snack or alongside a dessert after a meal. In the U.S., Jujubes is a brand name of a particular type of candy, but in Canada and India the word “jujubes” is generic and describes many similar candies. Ziziphin, a compound in the leaves of the jujube, suppresses the ability to perceive sweet taste. Jujube fruit tea is a welcome drink in Korean culture. Jujube is highly regarded as a sedative in Traditional Chinese Medicine. Nutrition Facts Like other dried fruits, such as dates and dried berries, jujube fruit contains plenty of essential vitamins and minerals, especially vitamin C and manganese. It’s also rich in phytonutrients including: bioflavonoids polysaccharides polyphenols saponins nucleotides triterpenoids According to the USDA, 50 grams (approximately a half-cup serving) of dried jujube fruit contains about: 140 calories 36 grams carbohydrates 2 grams protein 3 grams fiber 15 milligrams manganese (650 percent DV) 109 milligrams vitamin C (121 percent DV) 2.5 milligram iron (14 percent DV) 0.1 milligram copper (13 percent DV) 34 mg phosphorus (5 percent DV) 108 milligrams potassium (4 percent DV) Benefits 1. Immune Support and Cancer-Fighting Abilities Juices extracted from jujubes have demonstrated potential at inhibiting certain types of cancerous cells, including ovarian, cervical, breast, liver, colon and skin cancer cells. One study in particular conducted in Iran tested the water extract of dried jujube fruit for possible anticancer effects and induction of apoptosis (automatic cell death) of human tumor cell lines. Using DNA fragmentation analysis, researchers found that ziziphus jujubaextract suppressed human tumor cell lines, especially a leukemia line. Due to rich supply of antioxidants, overall, scientific studies show jujube’s impressive ability to help kill off tumor cells, making jujube fruit a potential cancer-fighting food. 2. Insomnia Treatment Jujubes and their seeds are used in Chinese medicine to treat common sleep troubles like insomnia. They contain compounds known as flavonoids, saponins and polysaccharides, which animal studies show gives jujube the ability to act as a natural sedative and has a soothing effect on the entire nervous system. One study out of China found that saponins in ziziphus jujuba demonstrated an effective sedative and hypnotic function, which can be used to help sleep. Therefore, a cup of jujube tea before bed might be just the ticket to a restful night’s sleep and help treat insomnia without drugs. 3. General Gastrointestinal Benefits Jujube fruit has traditionally been utilized as a puree, paste, tea or soup to improve digestion. A study published in the Journal of Agricultural and Food Chemistry showed that an adequate consumption (defined as 40 milligrams per day) of jujube each day can improve the gastrointestinal environment and reduce the exposure of intestinal mucosa to toxic ammonia and other harmful compounds. Is jujube fruit good for kidney patients? Research suggests it may be. In certain studies, when adults consumed jujube extract daily, some experienced improved kidney function due to declining the levels of creatinine and urea, thereby limiting the risk for damage to the kidneys. 4. Help With Chronic Constipation Relief A specific gastrointestinal benefit of jujube is relief from chronic constipation. A study published in Digestion investigated the safety and efficacy of an extract of jujube on people with prolonged transit time, which is indicative of constipation. Subjects received liquid Z. jujuba or placebo for 12 weeks. The study concluded that jujube extract may be an effective and safe treatment for chronic constipation because many people in the treatment group experience improvements in constipation symptoms, such as decreased transit time. 5. Supports Cognitive Health, Plus Uplifting and Calming Jujubes are known for having a soothing effect on the mind and body. That’s exactly why they’ve been traditionally used as a natural antidepressant, anti-anxiety and anti-stress medicinal food. The seeds of the jujube fruit have been specifically implicated in reducing anxiety in animal subjects. Results from one study published in the Journal of Ethnopharmacology suggest that jujube seed extract has anti-anxiety effects at a lower dose and sedative effects when used at a higher dose. Unfortunately, there are currently no human studies on the sedative or anxiety-reducing effects of jujube, but the animal research has been encouraging to date for jujube’s potential as a natural stress reliever. Another potential benefit is supporting cognitive health. A 2017 study found that jujube possesses neuroprotective activities, including protecting neuronal cells against neurotoxin stress, stimulating neuronal differentiation, increasing expression of neurotrophic factors, and promoting memory and learning. This is due to its rich supply of antioxidants and anti-inflammatory compounds that defend against oxidative stress, which can damage the brain. 6. Rich in Disease-Fighting Antioxidants and Vitamin C As both a high-antioxidant food and vitamin C food, jujube consumption is an excellent way to increase your intake of key nutrients. Antioxidants are nutrients that block damage caused by free radicals. Excessive levels of free radicals in the body are linked with an accelerated aging process as well as more serious health concerns, like cancer and heart disease. Since our bodies can’t produce vitamin C on their own, it’s essential that we make sure we get enough vitamin C in our diets. Having just under a half cup of fresh jujubes fulfills over 100 percent of your daily vitamin C requirement. That’s a pretty easy and tasty way to fight free radical damage and stave of disease. Vitamin C is also key to healthy skin and hair, while helping heal wounds and injuries to the body more quickly. Additionally, vitamin C and other compounds found within this fruit are thought to have natural antibacterial and antimicrobial effects. 7. Heart Support and Blood Pressure Helper Jujube provides nutrients that have anti-inflammatory effects and that may help keep your blood pressure at healthy levels, including potassium, manganese and antioxidants. Jujube’s manganese could potentially play a role in controlling blood pressure due to its anti-oxidative functions, while potassium is helpful for keeping the blood vessels relaxed, which promotes healthy blood flow. Additionally, these fruits have historically been considered medicinal because they can help treat “blood deficiency.” Today, we know that dried fruits provide iron and other nutrients that can defend against anemia, fatigue, weakness and poor immune response. The blood-nourishing functions of jujube, due in part to flavonoids, polysaccharides and triterpenoid, can generally help support a healthy cardiovascular system and metabolic functions. Risks and Side Effects There have not been many negative jujube side effects reported, especially when consumed in normal food amounts, unless you have an allergy. Still, there are a few potential precautions to take. If you have an ongoing health condition or are on medication, check with your doctor before using this food medicinally. This is especially important if you take antidepressant medications, such as serotonin-norepinephrine reuptake inhibitors, which may be impacted by the effects of jujube fruit. Jujube might also affect blood sugar levels, so monitor your blood sugar closely if you have diabetes and take medications to control it. How to Use (Plus Recipes) Unfortunately, in the U.S. jujubes aren’t easily found in grocery stores, but they’re often in Asian specialty stores that import exotic fruit. If you purchase raw jujube fruit, look for ones that are unblemished, firm and full. They should be greenish-yellow to yellowish-red in color with a smooth skin. As the jujube matures, its reddish skin darkens to maroon and then to purplish-black and begins to wrinkle like a date. This why it’s also commonly known as the red date or Chinese date. How do you eat jujube fruit? Fresh jujube fruit can be eaten raw or used in place of apples in any recipe. Simply peel the skin and remove the single seed inside to use jujubes in an apple recipe. Jujubes can also be boiled, baked, stewed or dried. Traditionally, they’re commonly used to make a puree or paste that can be added to dishes for additional flavor, sweetness and health benefits. Some people also use jujubes to make vitamin C-rich jam. Raw, fresh berries last for about three to four days at room temperature or for a couple of weeks when refrigerated. Dried berries stored in an airtight container away from heat and light can last for several months. How many jujubes can you safely eat? Stick to about a half-cup serving of dried jujube per day or about one cup of raw fruit. Recipes: Aside from snacking on fresh or dried jujubes, you can also use jujubes in place of apples in any recipe. Try making Homemade Jujube and Ginger Tea using dried jujubes, which is very calming and delicious. Some other yummy jujube recipe ideas include: Samgyetang aka Korean Ginseng Chicken Soup Rice Pudding with Jujube Fruit Mochi-Stuffed Jujubes Conclusion While not as popular in the U.S or Europe as they are in Asia and the Middle East, jujube fruit (ziziphus jujuba) makes a tasty and nutrient-boosting snack. The fruit is loaded with vitamin C, manganese and certain antioxidants, and can be used in place of apples in recipes. Jujube tea is an excellent calming beverage that can also help with insomnia and anxiety. These fruits have been shown to be an effective and safe alternative to harsh and side effect-ridden over-the-counter laxatives. Whether you have chronic constipation or want to improve your general gastrointestinal function, they can help. Research has shown that jujube fruit have potential anticancer, sleep-promoting and mood-improving effects. To read the original article click here.

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Rethinking Mushrooms: Why This SUPER Food Is Great for Your Health and the Real “sustainability” of This Planet

AHA Publisher — Tue, 23 Mar 2021 07:25:17 +0000

Damon Hines via NaturalHealth365 – Our ancient ancestors documented the health benefits of mushrooms as early as 200 or 250 CE in the book The Divine Farmer’s Materia Medica, a fundamental text on Chinese wellness practices, medicinal plants, and agriculture. From China’s Reishi mushroom, which is known for its immune-supporting properties, to Finland’s Chaga mushroom, it supports antioxidant pathways, the health benefits and ecological and culinary potential of fungi are as diverse as the number of species that dot the forest floor. But our relationship with mushrooms is complicated. For every semi-obsessed forager scouring the woods for wild chanterelles, there are those who are wary of mushrooms and don’t like the idea of eating fungus. Perhaps they’re worried they’ll get poisoned, or maybe that slimy mushroom pizza experience they had as a child forever ruined the food for them. Nevertheless, it’s time to reconsider the mushroom, not just because fungi are gentle on the planet and the great recyclers of the natural world but also because they can be the sustainable superfood of the future. Mushrooms Are Healthy on the Plate and Gentle on the Planet According to a 2017 study by SureHarvest, to grow and harvest a pound of fresh mushrooms in the U.S. requires only 1.8 gallons of water, 1.0-kilowatt-hours of energy, and generates only 0.7 pounds of CO2 equivalent emissions. In woods and forests, mushrooms break down organic material and create healthy soil by making its raw materials available again for the ecosystem. Mushrooms might be the earth’s most sustainable food, but it’s not the only thing that makes them super. Mushrooms are packed with vitamins, minerals, and other nutrients, including vitamin D, vitamin B6, folate magnesium, zinc, and potassium. Fungi are rich in antioxidants such as ergothioneine and selenium, reducing inflammation and improving immune function. Coming in different shapes, sizes, and colors, mushrooms are a gastronomically versatile, low-carb, practically no-fat food that can replace meat as a main course or work as a side-dish. Are People Finally Getting Out of That Slimy Mushroom Pizza Mind-Set? There are more than 2,000 edible mushrooms in the world, but 90 percent of the fungi people cook are the cultivated basic Portobello and white buttons. Classics like Shiitake are also popular. However, food trends are changing, and fungi-inspired companies fill a new niche with alternatives to conventional mushrooms. A heightened interest in foraging and locally-sourced ingredients coupled with an aversion to tech meat (Impossible Foods, Beyond Meat, etc.) has done wonders for the reputation of the mushroom, turning it from culinary curiosity to mainstream star. Generally speaking, consumers are more comfortable with this weird organism, finding that it’s easy and versatile to cook and respecting the fact that responsible cultivators use timber waste that would otherwise end up in landfills to sprout their mushrooms. Whether you’re buying local, foraging for native varieties, or sprouting your own at home with a grow kit (Smallhold is a well-recognized brand in organic mushroom grow kits), the health benefits mushrooms provide are as complex as the ecosystem from which they come. Sources for this article include: Theamericanscholar.com Smithsonianmag.com Mushroomcouncil.com To read the original article click here. For more articles from NaturalHealth365 click here.

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Tip of the Week: Cleaning Up the Home Can LOWER Your Stress Hormones, Which Is Great for the Immune System

AHA Publisher — Mon, 28 Dec 2020 08:00:40 +0000

Sara Middleton via NaturalHealth365 – Curious about how to clean your home in the most effective way possible? And, more importantly, why you should do it? Keep reading for perhaps a surprising reason linked to your immune system. While there are more ways than one to get the job done, the important takeaway is to actually do it. It turns out that the cleanliness of your living space could have a much greater effect on your physical and mental health than you may realize. Research, including a 2013 study published in Psychological Science, reveals some incredible insights regarding the effect of a messy vs tidy home on a person’s decision-making, stress level, and mood. Health Tip of the Week: Clean Your Home to LOWER Your Stress Hormones The 2013 study, telling titled “Physical Order Produces Healthy Choices, Generosity, and Conventionality, Whereas Disorder Produces Creativity“, included three separate experiments on the link between the cleanliness and orderliness of a living space and a person’s decision making. While one of the experiments found that being in a messy space seemed to enhance creativity for some participants, being in an orderly room increased a person’s likelihood of donating money and choosing healthier snacks! Another study out of Indiana University revealed that people who report having clean homes also tend to report more physical activity than people who live in messier environments. One hypothesis is that cleaning and tidying a home is a decent source of physical activity. It could also be that people who are more likely to stay active are also more likely to remain organized in their houses. Either way, it’s an important correlation worth exploring if you’re looking for an effective, cost-efficient, and productive way to support your well-being. Yet another study from Personality and Social Psychology Bulletin determined that the more cluttered or messy a home was, the more tired and depressed the homeowner felt. Importantly, people who lived in messy homes also had greater levels of cortisol, a major stress hormone associated with damaging health effects if it remains chronically elevated. Such findings were noted even after the researchers of this 2010 study controlled for confounding factors like neuroticism or marital satisfaction. And let’s not forget – keeping a tidy home can also reduce your exposure to many common allergens and irritants, especially if you use non-toxic household cleaning products. Again, this research isn’t necessarily able to say that the cleanliness of a person’s home directly causes these effects. But the correlation makes perfect intuitive sense. People who feel depressed, stressed, and moody often lack energy necessary to maintain a clean space – and a cluttered and unclean space can contribute to overwhelm, frustration, and lowered moods, including anxiety and depression. Look around your home and ask yourself: Does your external environment in anyway mirror or reflect your internal environment? Want to Keep a Tidier Home? Here Are 5 Housecleaning Tips From Professionals You don’t have to wait for spring cleaning or even the New Year to begin a new housekeeping habit. Here are five simple strategies to keep in mind: Don’t try to do it all at once. Tackle the basics with frequency before worrying about other smaller, less-trafficked areas. Just be sure to do the more important tasks – e.g., cleaning the bathtub or shower – at least once every other week. Clean when it’s bright outside! It’ll help you see clearly all the dirt and grime. Store your cleaning tools (including rags, rubber gloves, and extra paper towels) near areas where you need to use them. It’ll save you the hassle of walking all around the house just to gather your supplies. Vacuum and clean the floors last to make sure you catch any debris or allergens that fall to the ground as you clean higher areas in your home. Play music or your favorite podcast. Bottom line: Don’t make it stressful (enjoy the process) and know that a cleaner home will produce positive results in your life. And, of course, get started today. Sources for this article include: Sagepub.com, IU.edu, Psychologytoday.com,Today.com,NIH.gov, Cleaninginstitute.org, Providence.org To read the original article click here. For more articles from NaturalHealth365 click here.

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How Many Hugs a Day Does a Person Need? (Plus Top Hug Benefits)

AHA Publisher — Fri, 18 Dec 2020 08:00:15 +0000

Rachel Keck, MS via Dr. Axe – A hug is universal. Hugs are so versatile, people all around the world use them to express everything from joy and affection to sadness and despair. During times of social, emotional and mental turmoil, individuals seek out the comfort and social bonding that hugs bestow. Some people even believe a hug is at the heart of humanity since it has the ability to transcend race, religion, gender and age. In fact, being a professional hugger and/or cuddler is a legitimate job. Professional huggers and cuddlers provide hug benefits to people during all different points of their lives. For instance, some specialize in using this touch therapy on premature babies in neonatal intensive care units. Other hug and cuddle professionals focus on nursing home or hospice situations, while others are available for hire by anyone in need of human touch. Similarly, Ken Nwadike Jr., a peace activist and founder of the Free Hugs Project, attends rallies and protests to spread love and compassion. During the 2016 protests in Charlotte, Nwadike wore a “free hugs” T-shirt and was captured sharing hugs during a time of riots, protesting and intense emotion. How to Hug During a Pandemic During a pandemic, keeping social distance is important. We also know about the importance of human connection, so if you’re going to hug a loved one, there are ways you can do it more safely. For starters, both huggers should wear masks. During your embrace, put your faces in opposite directions in order to reduce the risk of exposure. For children, hugging an adult around the waist is safer. You should also keep your hugs brief during a pandemic. It’s also helpful to wash hands after hugging and avoid making contact with someone’s skin. Although the idea of changing up your hugging may seem strange, it’s best to make these little adjustments right now so we can continue occasional close contact with loved ones while keeping them safe. How Many Hugs a Day Does a Person Need? How many hugs a day does a person need? Although not technically proven by science, the late psychotherapist Virginia Satir once said: “We need four hugs a day for survival. We need eight hugs a day for maintenance. We need 12 hugs a day for growth.” Although these numbers aren’t an exact science, it suggests that we could probably all stand to give (and receive) more hugs every day. There is a pretty large body of research proving the importance of hugs and physical contact. It’s not only the amount of hugs you give or receive in a day, but the amount of time that the hug lasts that’s important. While the average length of a hug is about three seconds, some researchers suggest that longer hugs, lasting 20 seconds or more, are even more therapeutic for the body and mind. The science behind a longer hug being better comes from the oxytocin release that occurs during an extended hug. This “love hormone” is able to calm our anxiety and ease our fears. Benefits of Hugs In order to understand the benefits of hugs, we have to first take a look at the sensory pathway involved. When an individual is hugged, the sensory receptors in the skin are activated. There are several sensory receptors within the skin, and they respond to touch or distortion on the skin. Along with the sensory receptors, there are also sensory nerves that innervate the skin and respond to touch. One group in particular, the C-tactile afferents, play a major role in the effects of hugging and touch. Research shows that C-tactile afferents are found in hairy skin and respond optimally to a low-intensity, stroking touch, and they have been shown to fire most strongly to what people perceive as pleasant touch. These sensory nerves also play a prominent role in the touch hypothesis. This hypothesis states that the sensory nerves are developed to signal the rewarding value of physical contact. Once activated, the sensory receptors and nerves transduce the mechanical stimulation into electrical and chemical signals that travel along the peripheral nerve to the spinal cord and continue onto the opposite side of the brain. Sensory pathways activate brain regions associated with: Social bonding Pleasure Pain Now that we’ve got a little pathway education under our belts, let’s take a look at the fun part: hug benefits. 1. Vital for Healthy Childhood Development Ever wonder what a hug does? Turns out, hugs/human contact are a vital first part of life. Interaction through touch is so crucial to the human experience, especially to a child’s well-being. The sense of touch is widely believed to be the first of the senses that develops in utero. Immediately following the birth and the early stages of life, physical contact (skin-to-skin) between the mother/caregiver and the infant is crucial for child development. That’s why whether you’re having a natural childbirth or C-section, getting that mother-to-child, skin-to-skin contact as soon as possible is so very important. The touch of the mother enhances feelings of attachment, security and positive emotions. A 2010 study showed that babies with affectionate mothers grew up to be happy, resilient, less stressed and less anxious adults. Studies using EEG to measure brain activity have shown cuddling increases brain responses when infants are presented with displays of affection from parents, which may cause lasting effects on the way the brain builds connections. These interactions and new-forming brain connections enable children to learn how to manage stressful situations on their own and how to manage their emotions appropriately. On the other hand, children with little affection or skin-to-skin contact following birth have been shown to have cognitive, emotional and physical issues, as well as have an increase in cortisol levels. (Cortisol is the hormone commonly associated with stress.) In 2015, a study done at Notre Dame found that children experiencing just a small amount of touching and hugging in early infancy grew up to have worse health and more emotional problems compared to kids experiencing more hugs. This illustrates the damaging effects of a lack of affection. 2. Boosts Oxytocin Following activation of the C-tactile afferents, the “love” hormone, oxytocin, is released from the neurons projecting from the hypothalamus, the region of the brain that is part of the limbic system or reward system. It is responsible for regulation of many of the metabolic processes of the autonomic nervous system. Oxytocin is made within the hypothalamus and is largely known for its effects on social bonding. Studies indicate that neurons that produce oxytocin project widely throughout the brain, including into regulatory regions associated with social interaction, fear, aggression, calm and stress. While much of the oxytocin that is released acts on various structures that have an impact outside of the brain, some of the oxytocin remains within the brain and influences behavior, mood and physiology by acting on the limbic (emotion) center, stimulating the feeling of contentment, decreasing anxiety/stress and increasing social bonding. 3. Provides Immune System Support The increase of oxytocin also helps the effectiveness of the immune system. Yes, that’s right: Hugging can be considered a natural immune system booster. Hugging induces the “stress buffering effect” in which an individual who is hugged often is less likely to become sick due to stress-induced illness. Oxytocin acts on the pituitary gland to decrease the stress hormone cortisol. Along with a decrease in cortisol, the social support through physical contact also allows an individual to cope with stressful situations, rather than wearing down the immune system and leaving room for illness. A study in 2015 at Carnegie Mellon exposed healthy adults to the cold virus and found that individuals with social support had a decreased chance of getting sick due to the stress-induced buffering effects of hugging. The results concluded that those individuals who did get sick had less severe symptoms if they were hugged and had a stable social support than those that did not. Simultaneously, as the activated sensory receptors send signals to the brain, signals are also sent to the vagus nerve. The vagus nerve is the cranial nerve that helps mediate the parasympathetic response of the heart, lungs and digestive tract. This decreases the blood pressure, helping both individuals involved in the hug feel calmer. In animal studies, activation of the vagus nerve has also been shown to increase the release of oxytocin, decreasing the heart rate and cortisol, leaving the person feeling less stressed and more relaxed. 4. Produces “Chill Out” Neurotransmitters Several neurotransmitters are increased in the brain following the activation of the sensory neurons that play a role in the positive emotions associated with being touched. The neurotransmitter dopamine is associated with motivation, goals and reinforcing behavior. Research shows that hugging releases dopamine within the limbic pathway in the brain, creating feelings of pleasure and satisfaction. Studies also indicate that another neurotransmitter, serotonin, is increased due to the activation of sensory receptors and leads to a general feeling of satisfaction and an increase in mood. It is through the increased release of oxytocin, in conjunction with the neurotransmitters, that creates the soothing and calming feelings one experiences following a hug. 5. Boosts Self-Esteem Hugging and human contact are critical for infants, children and adults. There are also associations of self-worth and tactile sensations that are established when we are babies, which have a lasting impact on our nervous system. Who knew that hugs have a major impact, even at a cellular level? Research shows that hugging is an effective means of conveying social support, which we know is so important for our self-esteem and sense of self-worth. Final Thoughts The simple act of human touch, including a hug, causes a cascade of events, beginning with the sensation of a touch on the skin traveling along nerves to the brain, causing changes that affect the entire body. Sensory receptors and nerves work together sending signals to the central nervous system to provide enough information for the individual to create an appropriate motor and emotional response. This allows an individual to engage with the environment through the neuronal processing of a touch stimulus, which leads to eliciting a response that is often emotional in nature. Hugging increases oxytocin and other neurotransmitters associated with happiness and pleasure, while decreasing stress hormones, blood pressure and heart rate. The overall general effects of hugging lead to an increase in social bonding, relaxation and a decrease in stress — and therefore result in a better quality of life. To read the original article click here. For more articles from Dr. Axe click here.

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14 Ways to Stay Healthy This Winter

AHA Publisher — Tue, 06 Oct 2020 07:00:52 +0000

Abigail Klein Leichman via Israel21c – Winter is on the way, and with it an increased risk of catching the flu, Covid-19 or a regular ol’ common cold. ISRAEL21c gathered expert advice on how to protect your health against the physical and emotional challenges we’re experiencing in this ongoing pandemic. Let’s begin with basics. According to the World Health Organization, Covid-19 spreads through contact with saliva, aerosol respiratory secretions or droplets released when an infected person coughs, sneezes, speaks or sings. The infectious particles can enter your mouth, nose or eyes, or you can pick them up from touching contaminated surfaces. “Keeping distance is important but if aerosols are in the room they stay there, so you need a mask over your nose and mouth — especially in a small room where people are talking,” says Rivka Abulafia-Lapid, a lecturer in virology and immunology at Jerusalem’s Hebrew University-Hadassah Medical School. She wears an N95 mask and changes it about once a day. She says disposable blue surgical masks protect you around 85 percent. (Metal oxide-embedded fabric masks like SonoMask claim about 99% effectiveness and are washable.) The other basic is frequent handwashing. Abulafia says you should also use a 70% alcohol hand gel. And now for our experts’ advice on nutrition, fitness and mental health. WHOLE FOODS AND SUPPLEMENTS Just as an engine needs the right fuel for peak functioning, your body needs the right food to keep the immune system purring properly. Dr. Barbara Cohen, an osteopathic and family physician in the Jerusalem area, offers pointers on diet and vitamin/mineral supplementation geared to protecting us from viruses. Supplement Cohen recommends 1,000 milligrams a day of vitamin C (buffered if you have acid reflux); 25-30 daily milligrams of zinc; 1,000 mg of quercetin, an anti-inflammatory and immune-boosting bioflavonoid; and a multivitamin if you’re not consistently eating a healthful diet. A recent Israeli study found a significant association of low vitamin D levels with the likelihood of Covid-19 infection. Cohen says that if a blood test reveals an ideal vitamin D range of 50 to 80, you do not need a supplement (too much D can damage kidneys). If your level is too low, take 1,000 to 5,000 international units daily depending on your numbers; discuss with your doctor. Fifteen daily minutes of exposing your arms and legs to the sun also boosts vitamin D, but don’t do this if you have fair skin or a predisposition to skin cancer. Finally, she recommends that people with compromised immunity or frequent illness consult an herbal medicine practitioner about taking astragalus to strengthen the immune system. 2. Avoid refined sugar and white flour “Sugar weakens immunity and is not good for your heart, pancreas or cholesterol level,” says Cohen. “You’re better off sweetening your food with raw honey, Grade A maple syrup, coconut sugar or pure date syrup [silan], but in moderation.” Choose slow-digesting whole grains over white flour. “Instead of pasta and bread, go with quinoa, barley, buckwheat, brown rice or whole oats.” According to Cohen, a typical meal should contain 4 ounces of protein, half a cup of healthful starch like sweet potatoes, squashes or whole grains, and unlimited vegetables. Adjust depending on your individual situation, for example if you are gluten sensitive. “Soups with beans, lentils or squash have vitamins, fiber and other minerals, which is good for the immune system and makes you full so you don’t overeat during the pandemic,” she adds. She recommends up to two tablespoons a day of monounsaturated or polyunsaturated fats such as olive, coconut, safflower or sunflower oil. Other healthy fats are nuts (except peanuts), avocado, tahini, hummus, and nut butters. “Oil can also be good for the immune system, rather than margarine or butter. Oils are important for cell function.” 3. Calm your nerves Relax your nervous system with practices such as hatha, restorative or yin yoga; qi gong or tai chi; deep breathing exercises; and guided meditation such as Tripura yoga for greater tranquility and better sleep. “You can find great classes on all of these practices on YouTube,” Cohen says. Cohen also recommends walking, swimming or using a stationary bike or treadmill. “Thirty minutes of exercise daily would be ideal.” FLEX YOUR MUSCLES Esther Lehman, a Wingate-certified fitness instructor, personal trainer and water aerobics instructor in the Jerusalem area, says being sedentary for too long – as many of us are during the pandemic — weakens muscles and the immune system. Not moving enough can cause joint problems and even blood clots, especially in the elderly. “Our muscles are naturally lazy,” Lehman says. “We don’t like to exert ourselves too much. But when the body is sedentary, we tend to develop problems we didn’t have beforehand, like back problems and posture and balance problems. We tend to slouch around.” She notes that the body quickly loses bone and muscle mass when we are sedentary, leading to osteoporosis and accumulation of fat. “The whole body composition tends to change for the worse during lockdown and we have to prevent that from happening.” Physical-fitness strategies 4. Stick to a walking timetable Designate times to get your legs moving — even if it’s just walking around the house every hour or so. If possible, take a brisk walk outdoors to give your heart and lungs a proper workout. “Walk 15 minutes from home and 15 minutes back,” suggests Lehman. “If you tell someone to remind you to get out for a walk, that helps. A walking buddy can be dangerous because if your buddy can’t go, you won’t go either. You have to make a pact that nothing will stop you.” She recommends walking somewhere away from cars and people so that you can take off your facemask and breathe in as much oxygen as possible. 5. Purchase basic fitness equipment “We don’t need a gym to stay fit,” says Lehman. “You can do an amazing workout at home using inexpensive equipment like a DynaBand, Ova ball and some hand and ankle weights you can buy at a store or online.” 6. Find a qualified instructor You may choose to work with a personal trainer remotely during the pandemic. Or you can find free routines posted by professional instructors on YouTube. “Just make sure the instructor has been certified by a well-known organization because amateurs tend not to have a balance in their workout,” cautions Lehman. 7. Vary your workouts Exercise your muscles two or three times a week, and do aerobic exercise four times a week, Lehman recommends. “Stretches every day are really important, too. When we are sedentary, our body starts developing fascia under the skin and that can become calcified and prevent a normal range of motion,” she says. ROUTINE = RESILIENCE Sharon Slater, a clinical psychologist and member of United Hatzalah’s Psychotrauma and Crisis Response Unit, specializes in counseling young adult women in Israel and abroad. She notes that a US Census Bureau quarterly survey released in June showed anxiety disorders had tripled, depression quadrupled and twice as many people had seriously considered suicide in the past 30 days compared to the same quarter in 2019. The hardest-hit populations: young adults, women and the poor. In a separate smaller poll, the Kaiser Family Foundation found in March that half of Americans surveyed are struggling with mental health due to Covid-19. “This is staggering,” says Slater, who doubled her clientele during the first lockdown. “And we need to take into account that the numbers are probably higher now.” Mental and physical health are tightly intertwined. When our emotional state is compromised by pandemic-associated anxieties — fear of illness, social isolation, financial and employment worries, loss of control, inability to predict when it will all end — we may be more vulnerable to illness. Slater says that anxiety in moderation keeps us doing responsible things that lower our risk of infection, like socially distancing and wearing masks. But too much anxiety can lead to a breakdown in everyday functioning. Mental-health resilience strategies 8. Routine, routine, routine “Create a routine that allows some amount of control over your daily schedule and your ability to predict what your weeks will look like,” Slater advises. Begin your day with a consistent structure, be it breakfast, meditation, prayer or exercise. Schedule time alone and with family and friends, as well as moments to recharge when no one is making demands on you. 9. Get up and get dressed “Get up in the morning even if you have nowhere to go. If you sleep till the afternoon, you’ll wake up feeling depressed. And get dressed even if nobody will see you. If you stay in pajamas, there’s no delineation between day and night.” 10. Choose energizing, challenging activities Rather than Netflix binge-watching, choose energizing activities such as mindfulness meditation, which gives your brain and body respite from worries and trains you to focus on the present. “Take up a new challenge,” Slater suggests. “One 11-year-old I worked with in Brazil taught herself Mandarin during the lockdown, and a 20-year-old client in Israel taught himself piano online.” 11. Exercise “Exercise is associated with improved mood. Think of it as medicine and take it regularly,” urges Slater. “A recent study showed that people who exercised during lockdown were less depressed and demonstrated greater mental resilience.” 12. Get adequate sleep “Lack of sleep is associated with depression and anxiety. Take advantage of the darker winter months and sleep seven and a half to nine hours per night. Studies show that healthy sleep habits help cardiovascular health and create a robust immune response.” 13. Go outside even if you don’t have to “I know a psychiatrist who recommends his depressed clients get at least 30 minutes of sunlight each day because it mitigates depression,” says Slater. 14. Reframe reality “Reframing experiences can free us psychologically. Using words like ‘challenging’ instead of ‘difficult’ helps us see things as an opportunity instead of a hardship. This affects how we process our feelings and the emotions we associate with them.” To read the original article click here. For more articles from Israel21c click here.

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How Many Chemicals Will the American Public Be Inhaling After Lockdown?

AHA Publisher — Mon, 01 Jun 2020 07:00:03 +0000

Lori Alton via NaturalHeath365 – Natural health experts have long warned of the adverse effects of inhaled chemicals from household cleaners, with recent Harvard research validating their concern. That being said, due to the current virus outbreak, many people are increasing the use of disinfectants in their homes – just as “stay at home” orders cause millions to spend unprecedented amounts of time indoors. Many experts worry that this ramped-up exposure to inhaled chemicals is exponentially increasing the toxic burden to which we are all exposed – an especially concerning development for those with respiratory disease. And, the threat is not just confined to our homes. As the nation begins to emerge from lockdown, stadiums and airplanes are beginning to institute a routine of spraying surfaces with potent chemical disinfectants. Is there a way to “strike a balance” and minimize the harm from toxic chemicals in this “virus era?” Warning: New Disinfecting Technology Will Lead to Rise in Amount of Inhaled Chemicals The newest “precautionary measure” being used to reduce the risk of infection, disinfectant-spraying drones, is the brainchild of New York-based tech company EagleHawk. The company, which will launch the drones in stadiums to dispense chemicals from above, says they are receiving “strong interest” from major-league, minor-league and college sports associations. According to the website, the drones will only use chemicals approved by the EPA and New York Department of Environmental Conservation for effectiveness against the SARS-CoV-2 virus. Yet, many wonder how safe these substances really are. Meanwhile, several airlines – American, Delta, United, Spirit and Frontier among them – are “fogging” their planes to kill pathogens and protect passengers against viral infections. The procedure is performed during scheduled overnight cleanings, when workers dispense a fog of “safe to breathe” disinfectants on interior surfaces prior to physically cleaning the plane. Some of the areas to be fogged include seats, inflight entertainment screens, tray tables, overhead bins and lavatories. A Delta spokesperson said that the fogging procedure uses a high-grade, EPA-registered disinfectant and virucide that is safe to inhale and is highly effective against many communicable diseases, including the SARS-CoV-2 virus. For many, though, doubt remains as to the safety of the procedure. Can We Really Trust the EPA Not to Unleash Toxic Chemicals on the Public? Lest we forget: the Environmental Protection Agency (EPA) has notoriously claimed safety for glyphosate, the primary ingredient in Bayer’s popular weed killer Roundup. Yet health advocates maintain that the herbicide is linked with cancer. The World Health Organization (WHO) agrees – and in 2015 classified glyphosate as a “probable carcinogen.” Over 10,000 lawsuits filed against Bayer Corporation currently allege that glyphosate causes cancer, particularly non-Hodgkin’s lymphoma. In recent cases, courts have found for the plaintiffs. In 2019, a jury ordered Monsanto (Roundup’s prior owner) to pay a $2 billion-plus settlement to a married couple who had developed non-Hodgkin’s lymphoma after long-term use. Unsurprisingly, the EPA continues to maintain that there are no risks to health when glyphosate is used properly. Harvard Study Reveals Link Between Fumes from Cleaning Chemicals and Chronic Respiratory Disease While corporations assure us that their disinfectants are safe, a long-term 2017 study conducted by Harvard University and involving 55,000 US nurses disclosed a strong association between bleach-containing chemical cleaners and chronic pulmonary obstructive disease, or COPD. After following the participants for three decades, researchers found that participants who used chemical disinfectants just once a week had a 32 percent higher risk of COPD, a debilitating respiratory condition that causes difficulty breathing and affects about 13 million Americans. And, a separate study found that women who regularly used chemical cleaning solutions had poorer respiratory function than those who didn’t. In fact, the amount of lung function the women lost was nearly equivalent to smoking a pack of cigarettes a day. The message: even minimal exposure to chemical fumes can have significant effects on lungs over the span of years. In fact, using household cleaners on a regular basis is enough to eventually cause COPD. Unsurprisingly, people with pre-existing lung problems are more susceptible to damage. Breathing in chemical fumes can accelerate and worsen the development of COPD, with even brief exposures triggering inflammation in the lungs and causing wheezing, coughing and severe shortness of breath. A Variety of Lung-Damaging “Villains” Can Contribute to COPD The Harvard researchers noted that bleach and quaternary ammonium compounds – among the most common chemicals found in cleaning products -were particularly likely to cause COPD later in life. Certain volatile organic compounds (VOCS) and chemical fragrances can also damage lungs over time. Checking labels on disinfectants and sanitizing solutions can help tip you off to the presence of chemical culprits that may lurk within. In addition to ammonia and bleach, be on the lookout for sodium hypochlorite, hydrochloric acid, sulfuric acid, napthalene, formaldehyde, quaternium-15, and 1,-4-dioxide. Be aware, though. Unless you are an industrial chemist, some of the names can be difficult to decipher. For example, bronopol – an antimicrobial agent – is sometimes listed as 2-bromo-2-nitropropane-1,3-diol. Minimize Exposure and Protect Your Health With Common-Sense Techniques Of course, there may be times when circumstances require the use of a chemical disinfectant. You can minimize your exposure by avoiding spray bottles, using the product in a well-ventilated room and applying the solution with a cloth or sponge. Even better, you can find safer cleaning and disinfectant products using the Environmental Working Group’s search tool here. Or, make your own natural, non-toxic cleaners using water, baking soda, vinegar and lemon juice. Keep in mind, according to experts at Rutgers University, diluted hydrogen peroxide – which is non-irritating to lungs and is considered somewhat safer than chlorine and bleach chemicals – may be effective against viruses present on surfaces. Action Step: Look to Consume More Antioxidants to Protect Your Health Environmental toxins can cause the creation of free radicals – unstable molecules that can contribute to disease. Fortunately, free radicals can be scavenged and neutralized by antioxidants, which are created in the body and found in plant-based foods as well. Important antioxidants include vitamins A, C and E, as well as carotenoids (natural plant pigments) such as beta-carotene, lycopene, lutein and zeaxanthin. The mineral selenium also has antioxidant qualities. You can boost dietary vitamin A with cage-free (organic) eggs or liver from a grass fed animal, vitamin C within organic berries and oranges and vitamin E found in organic nuts and seeds. Naturally, carrots and mangoes are good sources of beta-carotene, while selenium is found in whole grains and nuts. And, don’t forget about flavorful spices such as turmeric, ginger and cinnamon. These can add a jolt of flavor – along with valuable antioxidant support. To read the original article click here.

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Can Elderberry Prevent the Binding of Viruses?

AHA Publisher — Fri, 29 May 2020 07:00:31 +0000

Damon Hines via NaturalHealth365 – Elderberry (Sambucus), which is part of the honeysuckle family, has long been valued within the integrative medicine community for its potent antiviral properties. In addition, Native Americans and European herbalists have used elderberry for hundreds of years – to releive colds, fight the flu, treat acne, and reduce wrinkles. These small, blue and purple-black berries are rich in flavonoids, anthocyacins, and vitamins C and A. By raising the levels of pro-inflammatory cytokines, elderberry is said to enhance immune system function and improve our ability to fight off infection. Over the years, elderberry has been the subject of over 50 medical studies, many of which illustrate the plant’s ability to fight influenza. In one study, 60 adults with flu-like symptoms were given elderberry syrup four times a day, and their symptoms cleared up on average four days earlier than those who took a placebo syrup. What’s more encouraging as we navigate our way through health issues is that elderberry may prevent the binding of viruses. In fact, a recent study, published in the journal Virus Research, demonstrated elderberry’s substantial effect against HCoV-NL63. Discover the Antiviral Properties of Elderberry Caffeic acid is found in many plants and seeds, including elderberry, thyme, sage, spearmint, sunflower seeds, and star anise. It’s recognized for its anti-inflammatory, antioxidant, and anticcarcinogenic properties. In examining the many antiviral properties of elderberry, the study in Virus Research concluded that caffeic acid was the most active component. Researchers found that the molecule was 10 times more effective at preventing virus binding to the host cell than any of the other elderberry molecules examined. Preventing the binding of viruses, in turn, limits the potential for infection. While this research is promising, it was done in vitro, not in animals or humans. Still, the results are optimistic! Debunking the “Confusion” About this Healing Plant and its Link to Cytokine Storm Syndrome For some time, the internet has been buzzing with misinformation about elderberry. The source of the rumor appears to originate from a 2001 study published in the European Cytokine Network Journal; once the rumor spread on social media, misinformation maligned this helpful herb. Scientists and researchers have had to continually debunk the idea that elderberry creates “cytokine storm syndrome” – a severe overproduction of immune cells that can lead to life threatening lung inflammation. Here’s the thing: there are good cytokines and bad ones. Elderberry raises the good ones, while certain unwanted viruses raise the bad ones. It’s as simple as that. This natural plant has been with us for centuries, made into a salve to aid burns, used as a diuretic, and taken to boost the immune system and fight off colds. Nevertheless, while elderberry helps to support the immune system and preserve our health, it’s not a proven therapy or “magic pill” against viruses. Bottom line: this natural substance should be considered just another tool in the toolbox that may help us stay safer and healthier during these challenging times. To read the original article click here.

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11 Essential Nutrients Your Body Needs NOW

AHA Publisher — Mon, 25 May 2020 07:00:32 +0000

Rachael Link, MS, RD via Dr. Axe – With so much information circulating out there about nutrition, it can be challenging to make sure you’re getting the nutrients you need each day. In fact, with some sources listing as many as 90 essential nutrients, following a balanced diet can quickly become overwhelming. However, getting all the nutrients you need doesn’t have to be complicated. In fact, by just being mindful about a few specific nutrients, eating a healthy diet full of nutrient-dense foods can be pretty simple. Breaking it down into essential versus nonessential nutrients can help simplify and streamline your diet, making it easier than ever to achieve better health. But what are those nutrients, and what do nutrients do, anyway? Let’s take a look at the 11 essential nutrients your body needs, why and how to obtain them. What Are Nutrients? According to the dictionary, the official nutrients definition is “a substance that provides nourishment essential for growth and the maintenance of life.” This encompasses the broad spectrum of micronutrients, healthy fats, amino acids and other substances that your body needs to function, survive and thrive. Most of these are obtained through the things you eat, drink or supplement in your diet. However, this nutrients definition doesn’t differentiate between essential and nonessential nutrients. While there are thousands of specific nutrients, each with its own unique benefits and functions, there are a few specific nutrients that you should be especially mindful about incorporating into your day. And although there are technically six essential nutrients, there are certain healthy fats, vitamins and minerals that you should be sure to include in your diet as well. Essential Nutrients vs. Nonessential Nutrients So what exactly distinguishes an essential nutrient from a nonessential nutrient? There are six essential nutrients found in the body, including carbohydrates, fats, proteins, water, vitamins and minerals — with proteins, carbs and fats classified as macronutrients. These are the main classes of nutrients, which can further be broken down into specific micronutrients that are especially important for health. Essential nutrients cannot be produced by the body and must be obtained through other means while many nonessential nutrients can be both synthesized and absorbed from food. Cholesterol, for example, is needed to produce hormones and maintain the cell membrane, but it can be either obtained from food or produced in the body. Benefits Meeting your essential nutrient needs can come with major benefits in terms of your health. In fact, these nutrients are called “essential” for a reason. Without these crucial nutrients, vitamins and minerals, your body would not be able to function properly. Meeting your potassium needs, for example, helps your heart pump blood throughout your body, while calcium and vitamin D keep your skeletal framework strong and sturdy. Other important benefits that come with getting enough nutrients include improving your immune system, building muscle, keeping your heart healthy and staying hydrated — as well as sustaining life and keeping your body working efficiently. 11 Essential Nutrients 1. Carbohydrates Despite being demonized as “unhealthy” or “fattening,” carbohydrates are critical to the function of your body. Carbohydrates are broken down into glucose, which is the primary source of fuel for your body and brain. Not only do they provide energy for the body, but they also help stabilize blood sugar levels and preserve muscle mass by preventing the breakdown of proteins for energy. Plus, some of the world’s healthiest foods fall into the category of carbohydrates. Fruits and vegetables, for instance, are incredibly nutrient-dense and loaded with important vitamins, minerals and antioxidants. Even on a low-carb or ketogenic diet, you’re still taking in a few grams of carbohydrates here and there, making healthy carbs an important part of any diet. Complex carbohydrates take longer to break down, which can help you feel fuller for longer and keep blood sugar levels regular. Whole grains, vegetables and fruits are a few examples of healthy complex carbohydrates that can fuel your body and supply you with a megadose of nutrients. 2. Protein It’s no secret that protein is critical to good health. From forming muscle to creating new enzymes and hormones, getting enough protein in your diet is key. Proteins are made up of building blocks called amino acids, which are composed of even smaller units called peptides. There are 20 types of amino acids, all of which are important. However, nine of these are considered essential amino acids because they can’t be produced by your body. The nine essential amino acids include: Histidine Isoleucine Leucine Lysine Methionine Phenylalanine Threonine Tryptophan Valine While animal proteins provide adequate amounts of all essential amino acids, plant-based proteins are typically lacking in one or more. The best way to ensure adequate protein intake is to include a variety of protein foods in your diet, such as meat, eggs, dairy, nuts and beans. 3. Fat Much like carbohydrates, dietary fat has earned an undeservedly bad reputation because of its association with body fat. Fat is an essential nutrient that provides energy, boosts the absorption of certain vitamins and helps protect your organs from damage. Some types of fat are better than others, however. Trans fats, for example, are a type of fat found in processed foods, baked goods and shortening. This type of fat has been shown to significantly increase the risk of heart disease and should be avoided at all costs. Unsaturated fats, on the other hand, can actually help protect the heart and aid in the prevention of heart disease. Healthy sources of fat include nuts, avocados, salmon, olive oil, flaxseed and nut butters. Including a few servings of these foods per day can help provide the fats your body needs and protect against disease. 4. Water The human body can survive for long periods of time without food. In fact, there have been case studies reporting on some extreme cases of people who have successfully gone without eating for 382 days under medical supervision with no negative side effects. Of course, I’d never recommend such extreme fasting — I simply point this out to highlight the importance of water. While you may be able to go without food for quite a while, even just a few days without water can be detrimental. Water accounts for a pretty big portion of the body, making up somewhere between 55 percent to 75 percent of your body mass. It plays an essential role in waste removal, digestion and temperature regulation and makes up a core component of every cell in your body. Dehydration can lead to symptoms like dry skin, dizziness, fatigue, a rapid heartbeat and even death if left untreated. In addition to the things that you drink, you also take in water through the foods that you eat as well. Fruits and vegetables, in particular, tend to have a higher water content and can help keep you hydrated. 5. Vitamins You’ve likely heard all about the importance of vitamins like folate, vitamin C and vitamin A, among others, so it should come as no surprise that vitamins make the list of essential nutrients. There are many different types of vitamins, each with its own specific function and role in the body, but all equally vital for maintaining optimal health. Vitamin A, for instance, is critical for the health of your eyes and skin, while vitamin K builds strong bones and is involved in blood clotting. There may be minute differences in the amounts of specific vitamins for men versus women, but in general, the essential vitamins that your body needs are: Vitamin A Vitamin C Vitamin D Vitamin E Vitamin K B vitamins, including thiamine, riboflavin, folic acid and vitamin B12 The best way to get in all of these vitamins is to eat a healthy and balanced diet with plenty of vegetables and fruits. A multivitamin may also be useful to help fill in the gaps if you have a restrictive diet. 6. Minerals Much like vitamins, minerals are also important for helping your body function properly and stay healthy, and each comes with its own specific role. Iron, for example, is key to the production of red blood cells, phosphorus strengthens the bones and teeth, and magnesium is a crucial component of more than 300 reactions in the body. The minerals that your body needs include: Sodium Iron Potassium Calcium Chloride Magnesium Phosphorus Trace minerals These can all be obtained through food, so eating a nutritious diet can prevent deficiencies and make sure you’re getting the minerals that you need. 7. Calcium You probably know calcium as the most important nutrient for bone health, and that’s true. Although there are several nutrients that are key to building strong bones, over 99 percent of the body’s calcium is found in the bones and teeth. However, that’s not all calcium is good for. Calcium is also involved in muscle contractions, nerve function and the movement of blood throughout the body. Calcium is found naturally in dairy products, leafy greens, white beans, and certain types of fish like sardines and salmon. Including these foods in your diet is the easiest way to ensure you’re meeting your daily calcium requirements. 8. Sodium Although sodium receives a lot of negative attention for its association with high blood pressure, it’s actually incredibly important to health. Sodium regulates fluid balance and blood volume while also keeping your nerves and muscles working correctly. Of course, sodium should be included in moderation as excessive amounts can lead to high blood pressure in some people. The most recent Dietary Guidelines for Americans recommend limiting sodium intake to less than 2,300 milligrams per day, which equates to about one teaspoon of salt. Sodium is found naturally in many foods, including seeds, nuts, vegetables, meats, grains and legumes. Intake of high-sodium foods like frozen and ultra-processed foods, salty snacks, and canned meats with added salt should be minimized. 9. Potassium Potassium is an essential electrolyte that helps maintain fluid balance and blood pressure. It also is necessary for muscle contractions, heart health and regulating the pH level of your blood to prevent it from becoming too acidic. While most people instantly associate potassium with bananas, potassium is actually found in a wide variety of other vegetables and fruits as well. Spinach, tomatoes, potatoes, avocados, salmon and sweet potatoes are all other excellent sources of potassium. 10. Omega-3 Fatty Acids From optimizing brain health to preventing heart disease, omega-3 fatty acids are a vital component of many aspects of health. Omega-3 fatty acids are a type of polyunsaturated fat that are considered an essential fatty acid. This means that, unlike other types of fatty acids, your body can’t synthesize omega-3 fats and needs to obtain them from food. Varieties of fatty fish, such as salmon, mackerel and sardines, are the best source of omega-3 fatty acids. These contain the active forms of omega-3 fats that can be easily used by the body. Some plant foods, such as chia seeds, flax and walnuts, also contain omega-3s. However, they contain a form of omega-3 fatty acid that is converted only in small amounts to the more active forms. You should include one to two servings of fish in your diet each week to help meet your omega-3 fatty acid needs. Otherwise, consider taking a fish oil or algae supplement to get some omega-3s into your day. 11. Vitamin D Also known as the “sunshine vitamin,” getting enough vitamin D is incredibly important. Vitamin D is a fat-soluble vitamin necessary for the absorption of calcium and can promote good bone health, making it an especially important vitamin for women to help prevent osteoporosis. Additionally, some research shows that vitamin D could strengthen the immune system and influence muscle function. This fat-soluble vitamin is produced in the skin as a result of sun exposure and can be obtained in small quantities through foods like mushrooms, eggs and fish. Those who have dark skin, are obese or get limited exposure to sunlight are at a greater risk for vitamin D deficiency. For...

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Dr. Colbert’s Favorite Immune Boosting Dinner Recipe

AHA Publisher — Sat, 16 May 2020 07:00:17 +0000

Dr. Don Colbert – There’s never been a better time to focus on immune boosting dinners and meals. Today, we have an easy one that most people can make with simple ingredients on-hand. It includes foods with nutrients that boost the immune system via specific nutritive components, cellular detoxification, and proteins. Here’s a great immune boosting dinner, perfect for a time when we want the best immune systems to fight the COVID-19 outbreak. Start this recipe about 1 1/2 hours before dinnertime (or you can do all the prep work way ahead of time). Most of the work is during the first 30 minutes…then, sit back relax and wait for a delicious immune boosting dinner. Dr. Colbert’s Favorite Immune Boosting Dinner Ingredients 4 4-to-6-ounce chicken thighs (organic, local, and/or free-range if possible) 1/4 cup extra virgin olive oil 1/4 cup lemon juice (fresh preferably) 6 cloves garlic 1 onion garlic powder (optional) 1 lemon (make sure to wash) salt pepper 1 head cauliflower extra virgin olive oil Instructions Place chicken thighs in large baggie or bowl. Cover with 1/4 cup olive oil and 1/4 cup lemon juice. Add 1 teaspoon salt and 1 teaspoon fresh ground pepper (okay to use ground pepper if needed). Allow to set in refrigerator and marinate at least 30 minutes and up to 24 hours. Preheat oven to 400 deg F. Slice onion into thin slices, each about 1/4-inch. Crush garlic cloves and chop into thin slices. Slice lemon into thin slices, about 1/4-inch each. Chop entire cauliflower into 1-inch pieces, discarding stem and leaves. Prepare 1 large or 2 smaller sheet pans (cookie sheets) with oil or parchment paper (or silicone liners). Place 1/2 of the chicken thighs in a single layer in the middle of each pan. Place onion slices and cauliflower around the chicken. Place chopped garlic and lemon slices on top of chicken. If you’d like extra garlic-flavor, sprinkle garlic powder over everything. Sprinkle all food with additional fresh ground pepper and salt to taste. If you like baked whole black peppercorns, add a few (see why below). Drizzle cauliflower and onion with additional extra virgin olive oil. Place pans in the oven. If possible, place side by side on the same rack. If they are too large, place on 2 racks and off-set slightly (so they are not directly above and under other). If using 1 pan or 2 on the same rack, bake for 40 minutes total, turning chicken and stirring vegetables after 20 minutes. If on different racks, bake for 50 minutes total, turning chicken, stirring vegetables, and rotating pans on the different racks after 25 minutes. Remove from oven and enjoy immediately. Drizzle with additional olive oil if desired. Nutrition Info: 313 calories, 23 grams fat, 6 grams net carbs (9 grams carbohydrates, 3 grams fiber), 13 grams protein Immune Boosting Dinner Nutrients Why make this dinner for an immune boost? Every single ingredient in it has the potential to boost your immune system and help your body fight viruses. And what’s more, you may just find that “sheet pan dinners” are so easy and delicious they cut down dinnertime stress. Your reduction of cortisol is another immune booster! Here are the details of this sheet pan favorite: Chicken: The protein from chicken can be used by the body to support hormone balance, repair cells and boost the immune system. Extra Virgin Olive Oil: Especially if it’s an olive oil high in oleocanthal (such as Dr. Colbert’s Keto Zone Harvest Greek Extra Virgin Olive Oil), it provides amazing health benefits from your head to your heart to your immune system. Extra Virgin Olive Oil contains antioxidants, anti-inflammatory nutrients, anti-cancer compounds, supports heart health, and reduces inflammation. In fact, oleocanthal is strongly anti-inflammatory and works similarly to medications, like ibuprofen (1). What’s more, its components also exhibit antibacterial and anti-viral action (2). Lemon Juice: Lemons and lemon juice is high in vitamin C and other strong antioxidants. These boost the immune system directly. What’s more, it contains anti-bacterial compounds that can reduce putrefactive bacteria in both the intestines and the mouth. Garlic: Garlic is a virus-fighting machine, and you can get a double-dose with fresh garlic and high-quality garlic powder. Garlic is known to be a very effective immune booster, killing bacterias and viruses while supporting cellular detox. In fact, some lab studies have found garlic to be effective against antibiotic-resistant strains of bacteria (3) and difficult-to-fight viruses. Onions: Like garlic, onions boost the immune system with anti-bacterial components, anti-cancer compounds and strong antioxidants. Fresh Ground Black Pepper: Perhaps one of the most under-rated health foods in your cupboard, black peppercorns contains potent antioxidants and anti-inflammatory nutrients. Both support the immune system. What’s more, its components including piperine improve curcumin absorption and have strong anti-cancer effects on many different types of cancer cells (4). Cauliflower: Cauliflower is an amazing vegetable. While it may seem bland, it’s nutrients specifically support cellular detoxification to keep cells healthy and thriving. Its phytochemicals enable both Phase 1 and Phase 2 cellular detoxification. Furthermore, its glucosinolates group, including glucobrassicin, glucoraphanin, and gluconasturtiin support and help boost immune function. Bottom Line It doesn’t take fancy ingredients to boost your immune system. Oftentimes, simple, common, real-food ingredients make the most delicious and healthy dinners. Try Dr. Colbert’s Favorite Immune Boosting Dinner. It will likely become one of your favorites now and for years to come. To read the original article click here. For more articles from Dr. Colbert click here.

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