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Want to Alleviate Allergy Symptoms Immediately? 3 Effective Strategies

AHA Publisher — Tue, 21 Sep 2021 07:00:06 +0000

Dr. Don Colbert – If you suffer from allergies, it can be difficult to find relief. They seemingly affect many people year-round. From pollen to dust to molds, it’s tough to get away from allergens and alleviate allergy symptoms. However, there are steps you can take to improve the situation. Here are why allergens often affect us, and the 3 best natural ways to alleviate allergy symptoms. Allergies: Numbers and Methods Allergies are common. In fact, according to the CDC, more than 50 million Americans now suffer from allergies each year (1). At their core, allergic reactions are inflammatory responses and may occur most often in those who have greater inflammatory reactions in general. In fact, studies show that those with seasonal allergic reactions and asthmatic allergies have higher underlying inflammation even when they are not showing symptoms (2). These results have led experts to believe that reducing the underlying inflammation may improve asthmatic and allergic conditions. Here are 3 strategies to help you alleviate allergic reactions! 3 Natural Strategies to Alleviate Symptoms 1. SUPPORT YOUR IMMUNE SYSTEM WITH THE RIGHT NUTRIENTS First and foremost, you can support your body with the right nutrients when fighting seasonal allergy symptoms. Four to consider are: OMEGA-3 FATTY ACIDS Start by consuming nutrients that reduce inflammatory reactions. Omega-3s from fish oil are the best source available. You can take a potent omega-3 supplement daily or consume fatty fish regularly. Of course, if you are “aspirin-sensitive” or on blood thinners, always talk to your doctor before starting or increasing fish oil. PROBIOTICS While it may seem odd that your gut has anything to do with sneezing and post-nasal drip, probiotics have been shown to help those with seasonal allergies. In fact, one study of 173 people who suffer from seasonal allergies found that taking a daily probiotic with lactobacillus strains significantly improved their “quality of life” scores from baseline to peak pollen compared to a placebo group (3). It is hypothesized that probiotics help to increase the percentage of regulatory T cells (Tregs) thereby improving allergen tolerance. ZINC, VITAMIN C, AND VITAMIN D AND MORE There are also vitamins and minerals that bolster immune response. Dr. Colbert’s Enhanced Multivitamin and Organic Divine® Health Green Supremefood® contain balanced amounts of important nutrients for the immune system and immune response. These include organic greens, probiotics, zinc, vitamin C, vitamin D, and more. APPLE CIDER VINEGAR While not exactly a “nutrient,” apple cider vinegar works against allergies in 2 ways: First, scientists have found that the bacteria in raw vinegar can actually improve immune factors and protect from an allergic reaction (4). Next, apple cider vinegar is a natural decongestant, and it causes your sinuses to drain when you drink it. While the relief is temporary, it is effective and reduces the risk of clogged sinuses becoming infected. How should you take it? ALWAYS dilute apple cider vinegar. Taken straight, it can damage your esophagus. Mix 1 Tbsp. apple cider vinegar, 4 oz. water, 1/2 tsp ginger, ½ tsp cinnamon, and stevia to taste. Take 2-3 times per day during allergy season. 2. OPTIMIZE YOUR DIET TO REDUCE INFLAMMATORY RESPONSES In addition to consuming anti-inflammatory and immune-supporting nutrients, it’s vital to vastly reduce pro-inflammatory foods and fats in your diet. How? ULTRA-PROCESSED FOODS First, identify and remove ultra-processed foods. Ultra-processed foods are the commercial, processed foods that contain a lot of processed fats and sugars. These foods and the carbohydrates and fats in them promote inflammation, weight gain, abnormal blood glucose, elevated blood pressure, and more in the body. If you want a healthy body and immune system, start by reducing any ultra-processed foods in your diet, if needed. PROCESSED OMEGA-6 FATTY ACIDS Second, remove as many potent, processed sources of omega-6 fats as possible. Processed omega-6s act as an antagonist to omega-3s in the body, and work to increase inflammatory factors and reactions. How can you remove them? The best way is to look at every single item you buy with an ingredient label, and avoid all products with soybean oil. Then, take it a step further and avoid all those with high omega-6s. The full list and steps can be found here. 3. CLEAN UP YOUR ENVIRONMENT TO REDUCE ALLERGENS Whether you’re inside or out, allergens come from your environment. Here are a few steps you can take to reduce your allergen contact while still enjoying the health benefits of the great outdoors. LEAVE YOUR SHOES OUTSIDE Shoes have a way of trapping pollen on them and then depositing it all over your floor surfaces if worn inside. Instead, remove them at the door and leave them outside. KEEP YOUR FLOORS AND COUNTERS AS CLEAN AS POSSIBLE Dust mites cause many allergy symptoms. You can decrease dust mites in your home. Dust regularly, vacuum, and use a HEPA filter. Wash floors and surfaces regularly. These tasks can help reduce dust mites and thereby seasonal allergies and symptoms. KEEP WINDOWS AND DOORS CLOSED Especially if you live in an area with high pollen counts, keep windows and doors closed. Pollen blows around most in the Spring, and typically in the early hours of the day. Keep windows and doors closed to avoid pollens blowing inside. Instead, use an air conditioner if you feel too warm. Make sure to change the old filters as they will most likely be full of dust, pollen, and mold. Installing an air purifier with a HEPA filter will also help to remove allergens from the interiors. TAKE SHOWERS OFTEN AND CHANGE CLOTHES AFTER BEING OUTSIDE Clothes and hair are pollen magnets, so take them off and rinse as soon as possible! Instead of dragging the pollen inside and sitting it in, shower and change. REMOVE POLLEN BEFORE YOU LIE DOWN Consider showering before bed, changing pillowcases daily, and sheets regularly. If you go to bed with pollen in your hair, it can stay on your pillowcase for days. Then, you’re essentially sleeping in pollen! Keep these soft surfaces as clear of pollen as possible to get a good night sleep and wake up feeling better rather than worse. KEEP YOUR NOSE CLEAN The environment of your nose is also an important consideration. If you can get the allergens out that are trapped inside your nose, you can alleviate allergies. To do so, try all-natural nasal sprays and/or a neti-pot flush. At most stores and pharmacies, you can find nasal sprays with simple ingredients like baking soda, salt, and purified water. These sprays flush out your nasal passages. When used a few times per day they can ease allergy symptoms, especially if you begin using it proactively before strong symptoms begin. BOTTOM LINE Allergies are a reality for many, many adults. However, you can use our strategies to gain relief immediately. Alleviate allergy symptoms with healthy nutrients, a “clean” anti-inflammatory diet, and an improved personal environment. Then, let us know how these tips helped you! To read the original article click here.

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Honey Water Benefits + How to Make It

AHA Publisher — Wed, 15 Sep 2021 07:00:01 +0000

Jillian Levy, CHHC via Dr. Axe – Although it does contain sugar and a considerable amount of calories, honey is a rich source of nutrients, including enzymes, vitamins and minerals. That’s why you may want to add honey water to your beverage selection. Of course, honey can be used to add a sweet, unique flavor to things like tea, yogurt or oatmeal, and it’s also capable of providing some impressive health benefits due to its unique compounds. If you’re looking to support your immune system and digestion, why should you drink honey with water? High-quality honey, such as raw honey and Manuka honey, is known to possess anti-inflammatory, antioxidant and antimicrobial properties, according to studies. This explains why honey water benefits — especially when you add some fresh lemon juice, turmeric or cinnamon — can include soothing an upset stomach, sore throat and much more. Benefits of Drinking Honey Water Honey is a sweet, vicious substance that is created by certain types of honeybees that extract nutrient-rich nectar from flowers. Raw honey is a crude form of honey immediately taken out of the cells of the honeycombs within a beehive. It isn’t pasteurized or heated to very high temperatures, keeping its enzymes and pollen intact. Plus, it commonly contains bee pollen and propolis, which are both two very positive health additions. Raw honey contains a whopping 22 amino acids, 27 minerals and 5,000 enzymes. Minerals it contains include: iron zinc potassium calcium phosphorous magnesium selenium Additionally, it provides vitamin B6, thiamine, riboflavin, pantothenic acid and niacin. For even more benefits, Manuka honey (sourced from New Zealand) is a great choice, since it’s very high in antimicrobial compounds, including methylglyoxal. Potential benefits of drinking honey water include: Assisting in weight loss, especially if you consume it in place of sugary drinks such as high-calorie energy or coffee drinks Keeping you hydrated Supporting digestion, such as by combating constipation or acid reflux symptoms Easing a sore throat or cough — try it as a natural alternative to cough syrups and cough medications Promoting restful sleep thanks to honey carbs, which can release the calming neurotransmitter serotonin Decreasing a bloated stomach Reducing nausea (especially if you add ginger) Aiding in immune system function and fighting oxidative stress, particularly if you use Manuka or raw honey, which have antioxidant and antimicrobial properties Reducing allergies — honey (especially locally produced types) contains enzymes and other compounds that help your body acclimate to allergens, including pollens Giving you energy, such a before a workout, thanks to its sugar and carbohydrates — some studies show honey even improves exercise recovery and promotes bone formation Possibly helping normalize cholesterol levels, such as by increasing levels of HDL or “good” cholesterol Does honey water reduce belly fat? Or is the sugar actually likely to contribute to weight gain? When consumed in moderate amounts, honey water may help you maintain a healthy eight or even lose weight. For sake of comparison, one serving of honey water contains about six to 12 grams of sugar and 25 to 50 calories, while a can of soda typically contains about 30 grams of sugar and over 100 calories. In general, drinking enough water and staying hydrated can also help manage your appetite and potentially reduce cravings. Some people find that drinking lots of water makes them feel fuller — plus it can help reduce bloating by assisting in elimination. When combined, benefits of cinnamon and honey can also include supporting healthy blood sugar levels and fighting allergies, since cinnamon is rich in polyphenols and other antioxidants. Additionally, cinnamon has anti-inflammatory, anti-diabetic, antimicrobial, anticancer and lipid-lowering effects. How to Make Many people like to drink honey water on an empty stomach first thing the morning to get their digestive systems working, but honey water with cinnamon, turmeric and milk can also make a good bedtime treat. (This concoction is also called moon milk.) Other good times to have a cup include pre-workout (the carbs can help fuel your muscles boost your energy) or when your’e feeling sick, such as with a stomachache or soar throat. How much honey water should you drink each day? Because of the sugar content, limit your daily intake of honey to about one tablespoon daily. You might choose to have one to three cups of honey water daily with about one teaspoon of honey in each cup. To make honey water at home: Stir about one teaspoon of honey (preferably organic, raw or Manuka types) into 8 ounces of warm water, but avoid boiling water, which can ruin some of the honey’s delicate nutrients. You might also try adding a half teaspoon of powdered cinnamon and/or the same amount of turmeric. Other ingredients to try using in order to make a “secret detox drink” include apple cider vinegar, cayenne pepper and fresh lemon juice, which can all support digestion and a healthy metabolism. Risks and Side Effects Honey is safe for internal and topical use, but like all foods, some people may react adversely. If you experience skin irritation, stomach pain, sweating, diarrhea or nausea after using it, stop consuming it right away. Infants under one should not be given honey due to potential allergic reactions. If you plan to use honey as part of your daily health regime and you already take medications, talk to your doctor about possible interactions. Conclusion Honey, especially organic, raw and Manuka honey, is high in vitamins, minerals, enzymes, bee pollen, antioxidants and antimicrobial compounds. Honey water benefits include reducing bloating, constipation and acid reflux; easing a sore throat, cough and colds; supporting a healthy immune response; decreasing allergies; fighting free radical damage; and beating cravings for sweets. Consume about one to three cups daily, with about one teaspoon of high-quality honey per serving. Try some first thing in the morning, before a workout or before bed with some warm milk. Other healthy additions include turmeric, cinnamon and apple cider vinegar. To read the original article click here.

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Top 12 Winter Vegetables to Eat & Grow (+ Benefits & Recipes)

AHA Publisher — Mon, 18 Jan 2021 08:00:47 +0000

Jillian Levy, CHHC via Dr. Axe – Eating seasonally benefits not only local farmers and the environment, but also the quality of your overall diet. For example, the Seasonal Food Guide tells us, “Seasonal food is fresher, tastier and more nutritious than food consumed out of season.” That means consuming fall and winter vegetables and fruit in the cold months and eating spring and summer fruit and vegetables in the warm months. So when the weather gets cold and the local outdoor markets tend to shut down, what vegetables grow in the winter? Examples of cold-weather crops that can usually be grown successfully even when it’s frigid outside include: broccoli Brussels sprouts endive cabbage beets celeriac These are rich in nutrients, including vitamins C, A and K, plus fiber, that support a healthy gut and immune system during the coldest months of the year. Using these veggies, you can make healthy and hearty recipes like crockpot soups, mashed potatoes, or roasted winter vegetables with herbs and olive oil. Read on to find out more about the best vegetables to purchase and grow during the winter, plus specific reasons why they make healthy additions to your diet. What Are Winter Vegetables? Winter vegetables are those that can grow even when the weather is very cold outside, including when there’s a frost. The benefit of opting to eat produce during the time of the year when it’s in season, including during the winter, include: Purchasing locally grown foods helps support local farms. It helps maintain farmland and open spaces in your community and benefits the overall ecosystem (especially if organically/sustainability grown). Locally grown and distributed food generates jobs in your area. The produce does not require long distances for transport, which has environmental benefits. The food tends to be more nutritious since it’s fresher, plus it usually tastes better. Some types are considered root vegetables because they grow below the ground. Many of these veggies (such as carrots, potatoes and beets) are higher in starch and sugar than other varieties of veggies, but this actually helps them thrive in cold climates. Some winter veggies actually develop a higher starch/sugar content when temps drop in order to help them withstand frost, which contributes to a delicious flavor (yet another reason to eat seasonally!). Not all winter produce falls into the root vegetable category. Cruciferous veggies also grow in the winter, such as broccoli, kale, Brussel sprouts, cauliflower and cabbage. Here are some of the more well-known vegetables that grow throughout the colder months of the year: Broccoli Kale Brussel sprouts Cauliflower Endive Cabbage Beets Celeriac Fennel Jerusalem artichokes Carrots Parsnips Radicchio Chicory Escarole Frisee lettuce Kohlrabi Leeks Shallots Rutabaga Turnips Radishes Garlic Winter squash varieties (including acorn, butternut, delicata, spaghetti and kabocha squash) Top 12 Healthiest Winter Vegetables What makes some winter vegetables excellent additions to your diet? Here are some of the benefits associated with our top 12 picks for winter vegetables: 1. Jerusalem Artichokes Jerusalem artichokes (also called sunchokes) are a great source of prebiotics, including inulin, which help feed healthy probiotic bacteria in the gut. They are also high in essential minerals like potassium, iron and copper. 2. Broccoli Broccoli is high in fiber, cancer-fighting compounds like glucosinolates, antioxidants such as carotenoids, chlorophyll, vitamins E and K, essential minerals, phenolic compounds, and more. 3. Kale Kale is packed with flavonoid antioxidants, including quercetin and kaempferol; plus vitamins A, C and K; B vitamins; calcium; copper; manganese; potassium; and magnesium. 4. Brussels Sprouts Not only do Brussels sprouts taste great when roasted, but they are full of antioxidants that help fight cancer, fiber, calcium, potassium, folate, vitamin C and vitamin K. 5. Cauliflower Cauliflower makes an excellent substitute for potatoes in low-carb recipes and is high in essential vitamins, carotenoids, fiber, soluble sugars, minerals like folate and potassium, and phenolic compounds. Various antioxidants found in cauliflower — including beta-carotene, beta-cryptoxanthin, caffeic acid, cinnamic acid, ferulic acid, quercetin, rutin and kaempferol — can help reduce oxidative stress in the body. 6. Escarole Like other dark greens, escarole is low in calories but high in fiber, vitamin C, vitamin A, calcium, vitamin K and iron. It’s also a great source of several antioxidants and polyphenols, including caffeic acid, vitamin C and flavonols, which promote healthy aging. 7. Cabbage All varieties of cabbage are low in calories but high in filling fiber (including insoluble fiber, which supports digestive health), as well as vitamin C, vitamin K, manganese and antioxidants, such as anthocyanins. 8. Beets Beets are unique because they’re one of the best dietary sources of nitrates, which help promote healthy blood flow and blood pressure. They are also a great source of fiber, folate, manganese, potassium, iron and vitamin C, not to mention protective compounds including betanin and vulgaxanthin, which fight inflammation. 9. Carrots Adding carrots to your diet is a smart way to up your intake of vitamin A/beta-carotene, which supports healthy skin and vision/eye health. Carrots are also high in antioxidants, including lutein and zeaxanthin, which further support healthy aging and fight free radical damage, as well as vitamin K, potassium, thiamine, niacin and fiber. 10. Fennel Fennel is a veggie known for promoting digestive health thanks to the presence of unique compounds that give this veggie anti-inflammatory, antimicrobial, antiviral, anti-tumor and antispasmodic properties. Fennel bulb contains a number of disease-fighting phenolic compounds, including bioflavonoids, phenolic acids, tannins, coumarins and hydroxycinnamic acids, as well as potassium, vitamins C and A, and B vitamins. 11. Winter Squash Nutritionally, winter squash has many things in common with sweet potatoes, including being high in vitamin A (alpha-carotene and beta-carotene), vitamin C, vitamin B6, magnesium, fiber, antioxidant and anti-inflammatory compounds, and polysaccharide carbohydrates. 12. Chicory Chicory root is most often used to make herbal tea that has digestive-soothing effects. It can make a great replacement for coffee and helps regulate loss of appetite, upset stomach, constipation and bloating. It’s also high in fiber and acts as a prebiotic — plus it supplies manganese and B vitamins. How to Add Them to Your Diet Looking for simple ways to add more fall and winter vegetables to your meals? Several ideas include: Making roasted winter vegetables simply by roasting them in a 400 degree oven for about 30 minutes with olive oil, salt and pepper Making vegetable soup or stews Fixing up “faux potatoes” using turnips or cauliflower Incorporating cruciferous veggies like broccoli and cauliflower into grain-free “pizza” crusts Adding chopped veggies like carrots, kale, shallots and leeks into homemade veggie burgers or omelets Stuffing winter squash with quinoa or other whole grains Adding raw kale to smoothies Making winter salads with leafy greens and roasted veggies Sauteeing greens with garlic and olive oil Give these healthy winter vegetable recipes a try: Creamy Broccoli Soup Recipe Raw Superfood Carrot Salad Recipe Roasted Brussels Sprouts with Apples & Pecans Recipe Spicy Kale Chips Recipe Roasted Beets Recipe with Balsamic Rosemary Glaze How to Grow Looking for a list of winter vegetables to grow in your own garden? Some of the easiest veggies to grow in home gardens throughout the coldest months of the year (usually November through March in the Northern Hemisphere) include: carrots turnips cabbage kale onions/shallots garlic squash Here are tips for sustaining a successful veggie garden throughout the winter: According to Savvy Gardening, “The key to a successful winter harvest is to know the right vegetables to grow in winter and pair them with the right season extenders. That means growing cold tolerant crops in structures like cold frames, mini hoop tunnels, greenhouses, or polytunnels.” Start with just a few crops and a cold frame or mini hoop tunnel. Some also like to add a layer of polyethylene film, fabric or flannel on top for extra protection in very cold climates. Most vegetables to grow in winter are planted from mid-summer to early autumn. Those that are less tolerant of the cold should be picked by December, while others can last longer. If you’re looking for veggies with a long growing season, try onions, shallots and garlic, which are simple to grow nearly year-round. Carrots, parsnips and beets are all good to grow in the cold since they grow underground and benefit from a layer of protection. Mulch and fabric can also be placed on top of the soil to keep it insulated. These veggies do best when planted in late summer. Try creating a garden bed for greens using cold frames and tunnels, including spinach, escarole, kale and Swiss chard, which can be sowed in early autumn and will keep producing tender young leaves throughout the winter. If you have a greenhouse you can also experiment with many other greens during the winter, including mustard greens, lambs lettuce, arugula, mache, and “Asian greens” such as pak choi, tatsoi and mizuna. Winter squashes grow best in areas where it’s not very cold in the winter. The seeds are planted right in the ground, such as in rows or hills, or placed into aged manure or dug deep into the ground. They need a lot of space and water to thrive and have a long growing season. They are usually planted in late summer. Risks and Side Effects Although most people can benefit from adding a variety of winter vegetables to their diets, those with certain medical conditions may have to limit or avoid some varieties due to the presence of certain types of carbohydrates or minerals. For example, people who are sensitive to FODMAPs may need to limit the amount of cruciferous veggies they consume, and those with kidney-related issues may need to watch their potassium intake from root veggies due to the effects on kidney function, especially if they take medications to control their blood pressure. Some winter veggies, such as beets and squash, are also a bit higher in carbs and sugar compared to non-starchy veggies, so they may need to be eaten in only small amounts if someone is closely watching blood glucose levels or following a low-carb diet or keto diet. Conclusion Winter vegetables are those that grow in the cold months of the year, usually from November through March. Some of the most popular types include cruciferous veggies like broccoli and Brussels sprouts, greens like escarole and kale, beets, onions, carrots, fennel, and winter squash. Depending on the specific kind, benefits of adding these veggies to your diet include supplying you with vitamins C, A and K for immune support; potassium and magnesium; fiber; prebiotics; and various antioxidants. Some ideas for preparing them at home include making roasted vegetables, veggie soup and stews, omelets, veggie burgers, stir-fries, and “faux potatoes.” Eating seasonally also benefits local farmers, and the produce is usually fresher, tastier and more nutritious than food consumed out of season. To read the original article click here. For more articles from Dr. Axe click here.

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