California’s San Joaquin Valley is an agricultural powerhouse in the U.S., producing more than $17 billion a year in crops on some 7 million acres of fields.1 The region is also home to CAFO (concentrated animal feeding operation) animals, including cattle. At the valley’s largest feedlot, Harris Ranch, 100,000 cattle are packed in over a stretch of 800 acres. While it’s no secret that California is saddled with a sizable problem of air pollution, many people picture urban traffic as the source of the area’s ever-present smog. Lesser known is the fact that, as news outlet Undark reported, trucks working for Harris Ranch drive a collective 6,000 miles a day just hauling food to CAFOs, releasing nitrogen oxides (NOx) along the way. Once in the air, NOx reacts to form nitric acid, which combines with ammonia emissions from the CAFOs, to form ammonium nitrate. Ammonium nitrate, in turn, may account for up to half of the particulate pollution 2.5 (PM2.5) in the agricultural mecca’s air.2 PM2.5, or fine-particle pollution, is less than 2.5 micrometers in diameter and is responsible for reduced visibility as well as some of the worst health problems associated with air pollution. These particulates can enter your lungs and bloodstream, leading to heart attacks, worsened heart and lung diseases, respiratory problems and aggravated asthma.3 It’s no coincidence that 1 in 6 children living in California’s Central Valley suffers from asthma, according to the California Air Resources Board, which notes:4
‘Cows Plus Cars’ Ruining California’s AirSpeaking to Undark, Steve Brown of the National Oceanic and Atmospheric Administration’s Earth System Research Laboratory broke down California’s air pollution problem by stating, “[It’s] cows plus cars.”5 Those at the root of the problem, like Harris Ranch, have little incentive to change. Even In-N-Out, California’s popular fast food chain that advertises fresh, locally-sourced food, gets its meat from Harris Farms CAFO.6 Further, CAFOs even receive government backing that allows their polluting practices to continue. Case in point: U.S. Environmental Protection Agency (EPA) administrator Andrew Wheeler signed a rule in November 2018 that would make CAFOs exempt from reporting animal waste emissions. What’s more, Harris Ranch hasn’t taken even basic steps to curb air pollution, such as swapping out its diesel trucks for those powered by low-emission natural gas, even though the government would give them about $2 million to do so.7 California has put policies in place to reduce NOx pollution from fossil fuel sources, which has led to NOx declining by 9 percent a year in urban areas like Los Angeles, San Francisco and Sacramento.8 However, a study published in Science Advances revealed agriculture, and particularly agricultural soils treated with nitrogen fertilizer, to be a major source of NOx pollution in California, contributing 20 to 51 percent of the total NOx emissions in the state.9 “These soil NOx emissions are sourced to N [nitrogen] fertilizer applications in Central Valley croplands,” the researchers explained. “Where agriculture is an important source of NOx, strategies to reduce nonpoint emissions will need to incorporate soil management approaches and policies that are fundamentally different from fossil fuel sources.”10 Just how bad is the air pollution in California’s Central Valley, where 4 million people reside? According to the EPA, “the San Joaquin Valley has some of the nation’s worst air quality, failing to meet federal health standards for both ozone (smog) and particulate pollution.”11 It blames the pollution on “heavy truck traffic on I-5 and Highway 99; diesel-burning locomotives, tractors and irrigation pumps; and wood-burning stoves and fireplaces” — failing to mention agriculture, which appears to be the greatest polluter of all. NOx pollution, in particular, may be responsible for 1 in 8 premature deaths worldwide, along with being linked to cancer, birth defects, heart disease and asthma.12 California Dairy CAFOs Also ProblematicThe San Joaquin Valley is also home to a large number of dairy CAFOs, which together produce 20 percent of U.S. milk, making California the No. 1 milk producer in the country.13 There are nearly 2 million milk cows in California, which produce over 3 billion gallons of milk — and 35 million tons of manure — annually.14 The nonprofit environmental research and advocacy organization Californians Against Waste noted:15
Residents in the area complain of health problems, including migraines, from the contaminated air and say they’re unable to go outside during the summer due to the stench.16 When manure is stored in lagoons or applied to fields, ammonia can volatize into the air at the time of application, whereas additional emissions can be released later as the soil breaks down. It’s a similar situation occurring elsewhere in the U.S. When a chicken CAFO in Kentucky was monitored for one year, more than 10 tons of ammonia were emitted into the air.17 Ammonia, which is formed when microbes digest nitrogen in manure, has a pungent odor and can lead to chemical burns, cough and chronic lung disease. Other toxic air pollutants commonly released by CAFOs include:18
How the Almond Industry Contributes to Polluted AirCalifornia alone supports more than 12 percent of the U.S. food economy,19 which includes nearly 1 million acres of almond crops, supplying 80 percent of global demand.20 It’s not unusual for almond fields to measure PM2.5 levels upward of 142 micrograms per cubic meter of air, which is quadruple the standard set by the EPA. Most of the problem stems from dust created by the almond harvesting process, which makes up 15 percent of the PM2.5 in some areas.21 “Machines crawl through the plots of almond trees, shaking each one to force the almonds to drop. The nuts are then blown and swept into piles,” Undark reported. “The process kicks up massive clouds of dust and debris … Less dusty harvesting methods exist, but they require expensive investments in new machinery.”22 For two to three months a year, the almond harvest leaves trees, cars and homes coated in dust.23 Sometimes the plumes of dust are so thick that visibility is reduced on nearby roadways, necessitating warnings when harvests are taking place. The EPA estimated that almond harvesting kicks up nearly 41 pounds of dust per acre,24 and each orchard may be harvested three times in a season, leading to copious amounts of pollution. For comparison, wheat harvesting raises closer to 6 pounds of dust per acre. Oil Industry and Forest Fires Add to California’s Air WoesDense oil fields — up to 9,000 wells running on 10,000 acres at one location in Kern County, the worst county in the U.S. in terms of air quality25 — add to the pollution problems facing the state. According to Undark: 26
Forest fires, in particular those that have ravaged Northern California in 2018, only make California’s air that much deadlier. In November 2018, parts of California earned the dubious distinction of having the worst air quality worldwide due to wildfire smoke in the area.27 Taken together, the problem of CAFOs, almonds, oil and wildfires raise serious issues for air quality in the state year-round. The American Lung Association’s State of the Air 2018 report confirmed this, finding that over 35 million Californians — or 90 percent — reside in counties that received a failing grade for at least one pollutant.28 Californians Also Exposed to Pesticide PollutionAside from air quality, those living in agricultural regions must also deal with pesticide pollution, and this is true of those living in Salinas Valley, California, dubbed the world’s “salad bowl” because of its high production of greens, peppers, broccoli and a host of other vegetable crops. The area is known for heavy spraying of organophosphate pesticides, leading to the CHAMACOS Study, which followed hundreds of pregnant women living in the region. The children were followed through age 12 to assess what impact the pesticides had on their development.29 It turns out the impact was quite dramatic, and mothers' exposure to organophosphates during pregnancy was associated with:30
Regenerative Agriculture Is the SolutionWhile CAFOs degrade the ecosystems around them, causing air, water and soil pollution along the way, regenerative agriculture rebuilds them, in large part by increasing soil organic matter and soil biodiversity. According to the nonprofit Regeneration International:31
You can help shape the future of our food system and help reduce pollution by being mindful of your own choices. Be sure to look and ask for biodynamic certified produce, for example, and AGA (American Grassfed Association) certified grass fed animal products. Also seek out organic produce and animal products whenever possible, and boycott the CAFO meat, dairy and poultry that is a major source of air and water pollution and soil degradation in California and worldwide. from http://articles.mercola.com/sites/articles/archive/2019/01/01/cafo-california-air-pollution.aspx
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Last year’s 30-day new year’s resolution guide was a big hit. This year, for the month of January, we will revisit this tip-a-day format by looking back at 30 of the most-read Mercola.com articles of all time, reviewing the topics readers have found most valuable over the years. First on the list, and the topic of this article, is vitamin D deficiency. What are the risks? How can you determine if you’re deficient? And what are the benefits of raising your vitamin D level? Vitamin D deficiency is incredibly common around the world, but many mistakenly believe they aren't at risk because they consume vitamin D-fortified foods, such as milk. Few foods have therapeutic levels of vitamin D naturally, and even fortified foods do not contain enough vitamin D to support your health needs. Despite its name, vitamin D is actually a steroid hormone that you obtain primarily through sun exposure, not via your diet. Since most dermatologists and other doctors recommend avoiding the sun and using sunscreen before venturing outdoors, vitamin D deficiency has reached truly epidemic proportions around the world. Unfortunately, while the justification for sun avoidance is that it may reduce your risk of skin cancer, by avoiding sun exposure you risk vitamin D deficiency, which in turn raises your risk for many cancers — not only internal ones but also skin cancer, as well as a whole host of chronic diseases. Considering the importance of vitamin D for disease prevention, strict sun avoidance is likely doing far more harm than good. The major problem with sun exposure is burning, not overall exposure. And, the easily treatable forms of skin cancer — squamous and basal cell carcinomas — are the ones most likely to form. Definition of Vitamin D DeficiencyAccording to research1 published in June, 2018, an estimated 40 percent of Americans are profoundly vitamin D deficient, defined as having a serum (blood) level of vitamin D below 20 ng/mL (50 nmol/L). Sufficiency is defined as having a level of 20 ng/mL or higher. Calling someone with a vitamin D level of less than 20 ng/ml vitamin D deficient is like calling someone over 400 pounds simply overweight; in both cases a grossly serious understatement. Seventy-five percent of American adults and teens are deficient in vitamin D when a sufficiency level of 30 ng/mL is used.2 If the sufficiency cutoff were to be moved to 40 to 60 ng/mL, sufficiency rates in the U.S. would likely be in the high 90 percent bracket. It’s important to realize that 20 ng/mL has repeatedly been shown to be grossly insufficient for good health and disease prevention and, really, anything below 40 ng/mL (100 nmol/L) should be suspect. For example, research has shown that once you reach a minimum serum vitamin D level of 40 ng/mL, your risk for cancer diminishes by 67 percent, compared to having a level of 20 ng/mL or less.3 Most cancers occur in people with a vitamin D blood level between 10 and 40 ng/mL (25 to 100 nmol/L), and the optimal level for cancer protection now appears to be between 60 and 80 ng/mL (150 to 200 nmol/L). Several studies also show that these higher vitamin D levels are protective against breast cancer specifically. Importantly, a 2005 study4 showed women with vitamin D levels above 60 ng/mL have an 83 percent lower risk of breast cancer than those below 20 ng/mL! I cannot think of any other strategy that can offer that kind of risk reduction. More recently, a pooled analysis5 published in June 2018 of two randomized trials and a prospective cohort study came to a near-identical conclusion. The objective was to assess whether there are any benefits to having a vitamin D level above 40 ng/mL, as most studies do not venture into these higher levels. Indeed, mirroring the 2005 findings, women with vitamin D levels at or above 60 ng/mL had an 82 percent lower incidence rate of breast cancer than those with levels of 20 ng/mL or less. Published research by GrassrootsHealth reveal as much as 80 percent of all breast cancer incidence could be prevented simply by optimizing vitamin D and nothing else. >>>>> Click Here <<<<< Top 5 Signs of Vitamin D DeficiencyThe only way to definitively identify vitamin D deficiency is via blood testing. However, there are some general signs and symptoms to be aware of as well. If any of the following apply to you, you should get your vitamin D levels tested sooner rather than later, and take proactive steps to boost your level into the 60 to 80 ng/mL range: 1. Ongoing musculoskeletal pain and achy bones — According to vitamin D researcher Dr. Michael Holick, many who see their doctor for aches and pains, especially in combination with fatigue, end up being misdiagnosed as having fibromyalgia or chronic fatigue syndrome.
2. Frequent illness/infections — Vitamin D regulates the expression of genes that influence your immune system to attack and destroy bacteria and viruses, so frequent illness and infections of all kinds, including colds and flu, is a tipoff that your immune function is subpar, which likely means you’re low on vitamin D. 3. Neurological symptoms — This includes depression, “feeling blue, cognitive impairment, headaches and migraines. In 2006, scientists evaluated the effects of vitamin D on the mental health of 80 elderly patients and found those with the lowest levels of vitamin D were 11 times more prone to be depressed than those who received healthy doses.8 The same study also found low vitamin D was linked to poor cognitive performance. Several other studies9 have also linked vitamin D deficiency with poor mental function, confusion, forgetfulness and difficulty concentrating. Headaches and migraines are also associated with low vitamin D.10,11 4. Fatigue and daytime sleepiness — Studies have linked low vitamin D to persistent fatigue.12,13 In one case, a woman struggling with chronic fatigue, daytime sleepiness (hypersomnia), low back pain and daily headaches was found to have a vitamin D level below 6 ng/mL. Her symptoms resolved once she raised it to 39 ng/mL.14 Another study15 found women with vitamin D levels below 29 ng/mL were more likely to complain of fatigue than those with levels above 30 ng/mL. 5. Head sweating — According to Holick, a classic sign of vitamin D deficiency is a sweaty head. In fact, physicians used to ask new mothers about head sweating in their newborns for this very reason. Excessive sweating in newborns due to neuromuscular irritability is still described as a common, early symptom of vitamin D deficiency.16 Top 5 Risk Factors for Vitamin D DeficiencySeveral factors will influence your risk for vitamin D deficiency, including the following:
Health Benefits of Vitamin D OptimizationOptimizing your vitamin D levels has been shown to have a powerful effect on health, helping protect against a wide variety of diseases. Among them:
Check Your Vitamin D Level Twice a YearRegular, sensible sun exposure is the best way to optimize your vitamin D status, but many will need to take an oral vitamin D3 supplement, especially during winter months. The only way to gauge whether you might need to supplement, and how much, is to get your level tested, ideally twice a year, in the early spring, after the winter, and early fall when you level is at its peak and low point. This is particularly important if you’re pregnant or planning a pregnancy, or if you have cancer. Again, the level you’re aiming for is between 60 and 80 ng/mL, with 40 ng/mL being the low cutoff point for sufficiency to prevent a wide range of diseases, including cancer. GrassrootsHealth makes testing easy by offering an inexpensive vitamin D testing kit as part of its consumer-sponsored research. By signing up, you are helping further vital health research that can help millions in coming years. (All revenues from these kits go directly to GrassrootsHealth. I make no profit from these kits and only provide them as a service of convenience to my readers.) All women are also encouraged to enroll in the Breast Cancer Prevention project,51 to track your vitamin D level and help prevent an initial cancer occurrence, or, if you’ve already had it, to help prevent a recurrence. In addition, anyone affected by Type 1 Diabetes is invited to enroll in the Type 1 Diabetes Prevention Project. Required Dosage Is Highly IndividualResearch52 suggests it would require 9,600 IUs of vitamin D per day to get 97 percent of the population to reach 40 ng/mL, but individual requirements can vary widely, and you need to take whatever dosage required to get you into the optimal range. As noted by Carole Baggerly, director and founder of GrassrootsHealth, a nonprofit public health research organization dedicated to moving public health messages regarding vitamin D from research into practice:53
If you’ve been taking a certain amount of vitamin D3 for a number of months and retesting reveals you’re still not within the recommended range, then you know you need to increase your dosage. Over time, with continued testing, you’ll find your individual sweet spot and have a good idea of how much you need to take to maintain an ideal level year-round. GrassrootsHealth also has an online vitamin D calculator you can use to estimate your vitamin D3 dosage once you know your current serum level. Additional Guidelines When Using Oral Vitamin D3Aside from determining your ideal dose of vitamin D3, you also need to make sure you’re getting enough vitamin K2 (to avoid complications associated with excessive calcification in your arteries), calcium and magnesium. Research54,55 has shown that if you’re taking high doses of vitamin D while having an insufficient magnesium level, your body cannot properly utilize the vitamin D you’re taking. The reason for this is because magnesium is required for the actual activation of vitamin D. If your magnesium level is too low, the vitamin D may simply get stored in its inactive form. This may actually help explain why many need rather high doses of vitamin D to optimize their levels. According to this scientific review, as many as 50 percent of Americans taking vitamin D supplements may not get significant benefit due to insufficient magnesium levels. On the other hand, when you have an optimal magnesium level, your vitamin D level will rise even if you’re taking a much lower dose.56 In fact, previous research57 has indicated that higher magnesium intake helps reduce your risk of vitamin D deficiency — likely by activating more of it. from http://articles.mercola.com/sites/articles/archive/2019/01/01/signs-of-vitamin-d-deficiency.aspx Beavers are intriguing animals found throughout North America. The largest living rodents in the region, beavers were hunted for their pelts to near extinction in the 1800s, but have made a comeback and are now relatively common along rivers, streams, lakes and marshes. Beavers’ have an ingenious ability to change the landscape to suit their needs, building dams in order to create deep, calm water, or ponds, in which to build their homes, known as lodges. It’s their natural inclination to build dams that has led to conflicts with humans, as the dams can cause flooding or block irrigation, not to mention that sometimes the trees beavers chew down may be ornamental or fruit-bearing instead of a type not missed by landowners. As a result, many have long labeled beavers as little more than pests. In the 1970s, states including Washington, California and Oregon had laws in place that required beaver dams to be removed from streams to allow fish to pass through and, in 2009, the Atlantic Salmon Conservation Foundation funded a proposal to eradicate beavers from 10 rivers systems on Prince Edward Island.1 Even as recently as 2016, Wildlife Services, a part of the U.S. Department of Agriculture, killed more than 400 of the animals in Oregon in order to “allow people and wildlife to coexist,” prompting the Center for Biological Diversity and Northwest Environmental Advocates to threaten legal action against the agency to stop the killings.2 The threat of litigation led Wildlife Services to agree to stop killing beavers (along with river otter, muskrat and mink) in Oregon in January 2018 as well as analyze their wildlife-killing program’s effects on endangered fish, including salmon and steelhead.3 The fact is, killing beavers and removing their dams remains hotly debated and highly controversial, as research continues to show that these creatures, far from being pests, are actually an integral and beneficial part of the environment. Beavers May Benefit Endangered Salmon SpeciesBeavers are known as “ecosystem engineers” with an “ability to manipulate and change their environment” that’s second only to humans.4 Their creation of dams and ponds benefits many other animal, bird and insect species. According to the Washington Department of Fish & Wildlife:5
Ironically, while it was long believed that beaver dams would provide an obstacle for salmon and steelhead, posing a threat to the fish, it’s now been shown that they may, in fact, do the opposite. One study revealed that the density and survival of juvenile steelhead increased following the installation of simulated beaver dams, with researchers concluding, “Beaver mediated restoration may be a viable and efficient strategy to recover ecosystem function of previously incised streams and to increase the production of imperiled fish populations.”6 It shouldn’t come as a surprise, considering that in the early 1800s, when Lewis and Clark explored the Pacific Northwest, both salmon and beavers not only existed but coexisted in very high numbers.7 Young salmon, it turns out, spend the early seasons of their life in the quiet depths of beaver ponds before migrating toward the ocean. As such, beaver provide help in maintaining the proper complexity of habitat that young salmon need to thrive. In their recovery plan for Oregon Coast Coho salmon, the National Marine Fisheries Service even named beaver dams and man-made beaver dam analogues among their strategies for improving habitat.8 Meanwhile, research by Michael Pollock, of the National Oceanic and Atmospheric Administration (NOAA), revealed that decreasing beaver populations were responsible for declines of up to 86 percent of juvenile coho salmon production potential in the Stillaguamish River basin in Washington.9 Speaking to The Atlantic, Pollock explained, “Beavers create complex habitat and enhance local biological diversity in a way that’s really unique … They do a much better job of managing these systems than we do.”10 Beavers Slow Down Water Flow — An Understated Benefit to the EnvironmentBen Goldfarb, an environmental journalist who has written extensively about beavers, describes beavers as a keystone species because their dams and resulting beaver ponds support so many other organisms. In an interview with Water Deeply, Goldfarb explained that one of the beavers’ greatest gifts to the environment is slowing down water flows and impounding water.11 The latter results in water storage, allowing water to infiltrate the ground and restore aquifers. Further, for young salmon, beaver ponds provide much-needed protection that larger waterways can’t provide. He explained:12
The Tulalip Beaver Project, which relocates “nuisance” beavers from urban and suburban areas to the upper Snohomish Watershed in Washington, has had great success in creating wetlands that support fish spawning habitat and water storage. Since its start in 2014, the project has moved 122 beavers to 20 locations, building more than 12 acres of wetlands in the process.13,14 There’s still a long way to go to restore beaver habitats and related benefits, however. According to the Center for Biological Diversity, beaver populations remain at only 3 to 10 percent of their historical levels.15 A study by researchers with Utah State University similarly found that beavers occupied just 8 to 17 percent of available stream habitat.16 Goldfarb acknowledged the challenges of humans coexisting with beavers, but believes there’s much room for improvement:17
Beavers Change Water Chemistry, May Offset Some Effects of Industrial Agriculture PollutionRunoff from synthetic chemical fertilizers as well as the excessive amounts of manure from concentrated animal feeding operations (CAFOs) that’s often sprayed onto farm fields are highly problematic for water. When provided with an excess of nutrients, such as occurs when fertilizer runoff from farms contaminates waterways, algae can quickly grow out of control, depleting oxygen from the water, blocking light to organisms lower in the water column and clogging fish gills.18 Massive manure and fertilizer pollution churned out by CAFOs has been blamed for causing the largest dead zone on record in the Gulf of Mexico.19 Fertilizer runoff has also been blamed for toxic algae taking over Florida coastlines. It’s so prolific in some areas that blue-green algae can now be seen from space.20 Solving the problem will take sweeping changes to industrial agriculture, transitioning to a regenerative agricultural system instead, but there’s also potential for beavers to help. When University of Rhode Island researchers were looking into the nitrogen content of streams, they noticed that nitrogen levels were lower in water collected downstream of beaver ponds — an effect that’s believed to be related to the slowing down of the water and its mixing with organic matter.21 When researchers looked into the matter, they found beaver ponds acts as sinks for nitrogen in the water and result in a process called denitrification, during which nitrogen compounds are turned back into nitrogen gas, which is then released from the water. They estimated that in rural watersheds of southern New England with high nitrogen loading, denitrification from beaver ponds could remove from 5 to 45 percent of nitrates from the water.22 Following Nature’s Cues May Help Solve Man-Made ProblemsSeparate research by scientists at the University of Exeter in England has followed a family of captive beavers living in an outdoor fenced-in enclosure, which are part of Devon Wildlife Trust’s enclosed beaver trial. From 2011 to 2018, the family of beavers built 13 dams, creating deep ponds in an area that was formerly a small stream.23 The actions trapped significant amounts of sediment (made up of mostly soil eroded from an industrial agriculture site upstream), nitrogen and phosphorus, which would otherwise have passed through to a local river system. The results suggest that beaver ponds may help mitigate the soil erosion and pollution from industrial agriculture. Lead study author Richard Brazier, a hydrologist and professor of earth surface processes, said in a news release:24
It seems that, when humans are willing to listen, nature has many lessons to teach, and the more we strive to live in concert with nature, as opposed to against it, the better off we’ll be. Similar to the way oysters have been found to process nitrogen compounds into harmless nitrogen gas, or worms naturally excrete beneficial microbes into the soil, drastically improving its composition, by allowing beavers to do what they naturally do in the environment, the ecosystem as a whole may glean a great benefit from http://articles.mercola.com/sites/articles/archive/2019/01/01/beaver-dam-benefits-salmon-population.aspx Your skin, the largest organ in your body, is exposed to environmental toxins and pollutants every day. What you eat has a lot to do with the appearance of your complexion, but you also have options to protect your skin from the outside. Although your skin may seem relatively impenetrable, it has an incredible capacity to absorb small molecules from your personal care products and even air pollution. In a society that values youth, many work hard to retain a youthful complexion, using personal care products filled with toxic chemicals polluting the environment and your body. From fighting free radicals to stimulating natural collagen production, many antiaging products make promises they can't keep.1 Unfortunately, consumers continue to spend billions of dollars every year on creams and lotions without sufficient evidence they work. The term antiaging has a number of different meanings. In the scientific community, antiaging refers to the prevention or reversal of the aging process,2 whether of your skin or your internal organs. Air pollution has had a significant impact on health and wellness across the world and now research has demonstrated a specific plant leaf extract may offer protection against pollution, and therefore, reduce external signs of aging.3 What Is Moringa?Moringa oleifera (Moringaceae), also known as the drumstick tree, the miracle tree, the ben oil tree or the horseradish tree, has been used for centuries for medicinal properties and health benefits.4 The tree grows in semiarid, tropical and subtropical climates, and while the leaves, seeds and flowers are eaten, the bark sap and roots are used in traditional medicines in many countries.5 The leaves of the tree are reported to be rich in phenolic and antioxidants such as vitamins C, B and A.6 Nearly all of the tree is edible and has been used in traditional herbal medicines.7 The leaves and the pods are commonly part of Indian and African dishes. In Western cultures, the dried leaves are sold as supplements either in powdered or capsule form. Each part of the tree has different levels of antioxidants. For instance, the pods are generally lower in vitamins and minerals, but richer in vitamin C than the leaves. Although used in many developing countries as an important source of essential nutrients, the leaves also contain high levels of antinutrients, which may reduce the absorption of minerals and protein.8 While the raw form of the plant has high levels of antioxidants, the amounts in supplement form are negligible compared to what you already eat in a balanced, real food diet. Technically, there are 13 different species of the tree, but the most commonly studied is the moringa oleifera.9 It is important to tell your physician and pharmacist your intention to use products with moringa if you take medication. Avoid moringa products, especially those using the roots and/or stems of the plant, if you are pregnant or want to become pregnant.10 There's some evidence to suggest the roots and stems act as a natural contraceptive and may cause miscarriage. Moringa May Protect Your Skin From PollutionExposure to ultraviolet light and air pollution are two main causes of skin damage.11 The damage occurs through the initiation of reactive oxygen species (ROS) leading to skin imperfections and roughness from damage to collagen. Through the development of skin revitalization methods using natural products such as moringa and Manuka honey, it is possible to restore this damage, including age-associated changes characterized by a loss of elasticity and collagen, which increases wrinkling and irregular pigmentation. As a teenager growing up in Asia, Nicholas Travis struggled with acne, ultimately prompting his interest in developing a skin care product to treat the most fundamental aspect of skin health, developing a healthy barrier.12 After studying biomedical and pharmaceutical science in the U.K., he launched a skincare company aimed at utilizing antioxidant properties of natural products, including moringa.13 Dr. Chan Yung, a dermatologist practicing in Hong Kong where his patients struggle with rampant air pollution, advises the use of an antioxidant to reduce oxidative stress from free radicals. He believes a topical product is best to target skin cells.14 Exposure to traffic-related air pollution may cause the formation of dark spots on the skin, with the most pronounced changes in cheeks.15 Another study in China16 found indoor air pollution from smokers and cooking fuels significantly sped up skin aging. Moringa oil, pressed from the seeds of the tree, keeps for years without turning rancid and is easily absorbed into the skin.17 Although the product has not gained widespread popularity as yet, there is evidence that it helps to clear acne and reduce wrinkles.18 The oil is also naturally moisturizing and nourishing, as well as an excellent cleanser.19 Moringa leaves contain nearly 30 antioxidants contributing to healthy skin. The leaves also contain sulfur, a key ingredient in the development of collagen and keratin. Skincare companies are incorporating it into their products as it has the ability to detoxify and rejuvenate the skin while balancing natural skin color and tone.20 The antioxidants in moringa oil work by combating the effects of pollution on the skin and help to build a barrier against pollution.21 Health Benefits Beyond Your SkinFoods gain the designation of superfoods when they are an excellent source of vitamins, minerals and antioxidants. Many classify moringa as a superfood as this nutrient dense plant contains a number of amino acids, protein, vitamins and minerals, including:22,23,24,25,26
Along with protecting your skin, the high content of vitamins A, B and E and zinc promotes hair growth and the reduction of hair loss. Regularly massaging your scalp with moringa oil may help reduce split ends and dandruff, as well as improve the health and strength of your hair.27 Moringa may also have the following positive health effects:28,29,30
Balancing blood sugar levels and lowering inflammation in your body can have a significant overall effect on your health and wellness. Over time, high levels of circulating blood sugar may increase your risk of other serious health conditions, including chronic inflammation, heart disease and stroke. Moringa's property of helping to keep your blood sugar levels within healthy limits, found in smaller animal and human studies, may help to reduce these effects.31,32 Another small trial found moringa had no effect on blood sugar, but helped reduce blood pressure in those with diabetes.33 It is also important to remember high levels of blood sugar are only a symptom of diabetes and the condition is the result of insulin resistance at the cellular level, which must be addressed through dietary changes. Inflammation is your body's response to a negative influence, including infection, injury or poor lifestyle choices. A sustained inflammatory response may trigger many chronic diseases, including heart disease and cancer. Moringa leaves, pods and seeds have demonstrated anti-inflammatory properties, although research has thus far been limited to laboratory and animal studies.34,35 Caution Must Be Used With MoringaAs with all herbs and plants, it's important to remember they are bioactive and therefore may interact with medications and supplements you may be taking. Although the leaves of the moringa tree are generally considered to be safe and edible, there is slight controversy about the roots and stems, especially in women as parts of the plant may act as a temporary or permanent contraceptive leading to miscarriage.36 Women who are pregnant or want to become pregnant should not use moringa. Early studies also demonstrated an immunosuppressive effect of the seeds or extracts containing the roots and seeds.37 The plant may also have a mild laxative effect. Since the addition of moringa to your nutritional plan may have a an effect on your blood sugar, inflammatory response and interact with other medications you may be taking, it's important to first check with your pharmacist, inform your physician of the addition and monitor your blood sugar frequently if you are a diabetic. from http://articles.mercola.com/sites/articles/archive/2018/12/31/moringa-for-anti-aging.aspx Many modern drugs are derived from purified and concentrated plant compounds (although compared to 20 years ago, few drug companies expend time and money looking at medicinal plant chemistry these days). Rosy periwinkle (Catharanthus roseus), for example, a perennial plant native to Madagascar, is the basis for a number of commonly used cancer drugs that have been in use since the 1960s.1 Of the 70 different alkaloids found in periwinkle, the two primary compounds used in anticancer drugs are the powerful vinca alkaloids2 vinblastine and vincristine.3 Alkaloids are nitrogen-containing compounds shown to be very important for human health. Within the family of alkaloids, there are those with antiparasitic, antidiabetic, anticancer, antihypertensive and/or antiasthma properties, just to name a few. Others benefit your mood. Even the humble daffodil contains a valuable alkaloid with anticancer properties called haemanthamine. This alkaloid inhibits the protein production cancer cells depend on to grow and flourish. Berberine is yet another powerful alkaloid found in plants such as goldenseal, goldthread, Oregon grape root and barberry. These plants have traditionally been used in the treatment of Type 2 diabetes, gastrointestinal infections, liver problems and a number of other health conditions. Berberine is particularly beneficial for mitochondrial function and is a powerful activator of AMPK, a metabolic master switch. Interestingly, glyphosate — the most widely used herbicide in the world — robs the plant of the ability to make these important medicinal compounds. Vinca Alkaloids Are Powerful Cancer FightersAside from vinblastine and vincristine, two others known for their cancer-fighting powers are vinorelbine and vindesine.4 All but vindesine have been approved for use in the U.S., and vincristine and vinblastine are included in the World Health Organization's list of essential medicines.5 A synthetic vinca alkaloid called vinflunine, developed in 2008, has since been approved in Europe for the treatment of certain types of bladder cancer. It's also being investigated for the use against other malignancies. Other medicinal applications include the treatment of diabetes and hypertension (high blood pressure). Their cytotoxic effects have gained the greatest attention, however. As explained in a 2013 paper in the International Journal of Preventive Medicine:6
Historical OverviewVinca alkaloids are the second most-used class of cancer drugs today. They've also been used the longest. Vinca alkaloids were originally discovered by two Canadian scientists, Robert Noble and Charles Beer, in the 1950s.7 During that time, Gordon Svoboda, a medical researcher at Eli Lilly, also added periwinkle to his list of research subjects, having heard reports of its use for diabetes during World War II. In 1958, Gordon discovered extract from the plant also performed remarkably well in anticancer tests. That same year, Noble and Beer presented their own anticancer findings at a research symposium at the New York Academy of Sciences. Notably, the two teams (Eli Lilly and Noble/Beer) concluded that since periwinkle extract lowered white blood cell counts, it might be useful against leukemia — a disease characterized by white blood cell proliferation. Beer was responsible for isolating vinblastine, which he named. Eventually, Eli Lilly and Noble/Beer established a joint research collaboration, which led to the development of two chemotherapy drugs. Vincristine gained approval as a chemotherapeutic agent by the U.S. Food and Drug Administration (FDA) in 1961. Vinblastine gained FDA approval in 1963. Many other countries around the world approved the two drugs shortly thereafter. Vinca Alkaloids in Conventional Cancer TreatmentVinblastine is an integral part of anticancer regimens against testicular cancer, Hodgkin and non-Hodgkin lymphomas, breast cancer and germ cell tumors. Vinorelbine has been shown to have "significant antitumor activity" in those with breast cancer, and is also used in bone cancer treatments, and is approved for the initial treatment of advanced lung cancer in the U.S. Vincristine, meanwhile, is approved for the treatment of acute leukemia, rhabdomyosarcoma, neuroblastoma, Wilm's tumor, Hodgkin's disease and other lymphomas, as well as several nonmalignant blood disorders, including refractory autoimmune thrombocytopenia, hemolytic uremic syndrome and thrombotic thrombocytopenia purpura. Common side effects for vincristine include peripheral neuropathy, suppressed activity of bone marrow, constipation, nervous system toxicity, nausea and vomiting. As you can see, toxicity is an issue. While the toxicological profile of each alkaloid is different, all vinca alkaloids have peripheral neurotoxicity — vincristine being the most potent. As noted in the featured paper on vinca alkaloids, this neurotoxicity is "related to axonal degeneration and decreasing of axonal transport, most likely caused by a drug-induced perturbation of microtubule function." The only ways to counteract these toxic effects are to either lower the dose, decrease the frequency of drug administration, or to discontinue use altogether. "Although a number of antidotes, including thiamine, vitamin B12, folinic acid, pyridoxine and neuroactive agents, have been applied, these treatments have not been obviously shown to be effective," the authors note. All vinca alkaloids, but vincristine8 and vinblastine in particular, also have notable toxicity on the gastrointestinal tract, as noted in a recent study.9 All of them can also cause severe tissue damage, and are associated with acute heart problems, as well as lung and blood toxicity. The featured paper also specifies that vaccinations should not be administered while on a vinca alkaloid drug, as they weaken your immune system. Your Lifestyle Choices Can Offer Potent Cancer PreventionWhile anticancer drugs have their place, it's important to remember that the lifestyle choices you make on a daily basis will influence your overall cancer risk in the first place. The good news is there's a lot you can do to lower your risk. In fact, I believe you can virtually eliminate your risk of cancer and chronic disease, and radically improve your chances of recovering from cancer if you currently have it, by addressing foundational lifestyle factors. The following — starting with diet-related pointers, followed by other lifestyle recommendations — is by no means an exhaustive list. There are many other strategies that can be useful as well, and several really great books have been written just on the topic of natural cancer prevention, including "Waking the Warrior Goddess: Dr. Christine Horner's Program to Protect Against and Fight Breast Cancer" by Dr. Christine Horner, "The Cancer Revolution: A Groundbreaking Program to Reverse and Prevent Cancer" by Dr. Leigh Erin Connealy and "The Healing Platform: Build Your Own Cure!" by Annie Brandt. Another excellent book for those who want to understand more about the role of diet and the metabolic underpinnings of cancer is "Tripping Over the Truth: The Return of the Metabolic Theory of Cancer Illuminates a New and Hopeful Path to a Cure" by Travis Christofferson.
from http://articles.mercola.com/sites/articles/archive/2018/12/31/alkaloid-compounds-in-rosy-periwinkle.aspx Echinacea, also known as the American coneflower, is a brightly colored medicinal plant named for the prickly spines in its large cone-shaped seed head. Based on those spines, its name is derived from the Greek word ekhînos, meaning hedgehog. Although used widely to treat all kinds of diseases and infections prior to the introduction of antibiotics in the U.S., this popular herb is now prized for its ability to shorten the duration of colds and flu. Echinacea is available in many forms — capsules, dried, essential oil and tea, to name a few — and features prominently as an ingredient in both mainstream and natural cold remedies, cough drops and supplements. While best known as an immune system booster, echinacea provides at least nine other health benefits you may want to consider. The History of EchinaceaAs a perennial plant and member of the Asteraceae (daisy) family, echinacea is best known for its colorful pink and purple flowers and distinctive cone-shaped seed head. Mature coneflowers reach heights of 1 to 2 feet. While there are several others, only three species of echinacea are used as herbal remedies:1
From growing wild on native prairies in eastern and central North America — where it thrives in moist to dry prairies and open woodlands — to being researched in German labs, echinacea has enjoyed a rich history:2,3
Interestingly, Native Americans4 learned of the medicinal value of echinacea by observing elk — noticing the stately animals sought it out whenever they were wounded or sick. As such, echinacea earned the name "elk root." The Sioux used it as a remedy for colic, infections and snakebites.5 Some tribes, like the Cheyenne and Kiowa, applied it to coughs and sore throats. The Pawnee were said to have used it on headaches, while the Lakota found echinacea to be an excellent painkiller. 10 Health Benefits of EchinaceaWhile somewhat displaced by antibiotics, echinacea remains a beneficial and powerful herb, especially given every part of the plant, from the flower petals to the roots, is packed with vital nutrients. According to Organic Facts,6 the unique varieties of echinacea contain different active chemicals, including "a variety of phenolic compounds like cichoric acid, caftaric acid, echinacoside and various other polysaccharides and alkylamides." Similarly, the Global Healing Center7 attributes echinacea's health benefits to "its diverse makeup of nutrients, which includes polysaccharides, alkylamides, flavonoids, polyphenols, vitamin C, selenium and zinc." Below are 10 health benefits of echinacea: 8,9,10
How to Make Echinacea TeaThe Global Healing Center provides the following recipe for echinacea tea, which is believed to be an incredible home remedy for the flu.25 Be sure to use only organic or wildcrafted echinacea that's pesticide free. Directions
Making and Using Echinacea Essential OilWhile not an exact science, you can easily make echinacea essential oil at home using the ingredients and directions shown below: 26 Ingredients
Directions
When using echinacea essential oil topically, always do a small skin test first on the underside of your forearm to check for any potential allergic reaction. If it is safe for you, you might consider using echinacea essential oil in one or more of the following ways:
Echinacea Side Effects and PrecautionsWhile echinacea is generally considered safe, you should exercise caution with respect to echinacea preparations if you are sensitive to pollen or have a known allergy to other members of the Asteraceae family such as daisies, marigolds or ragweed. If you experience any of the common side effects, including dizziness, dry mouth and mild nausea, avoid further contact with echinacea. Because research is lacking to demonstrate its safety, you may want to avoid using echinacea during pregnancy and while breastfeeding, unless approved for use by your doctor. Use of Echinacea and Other Herbal Supplements Continues to GrowAccording to the American Botanical Council,27 sales of herbal dietary supplements in the U.S. continue on an upswing. Sales of herbal supplements as a whole increased 7.7 percent in 2016, marking the 13th consecutive year of growth. In 2016, American consumers spent nearly $7.5 billion on herbal supplements. While herbal remedies continue to be minimized or dismissed by conventional medicine, the mainstream media, federal and state governments and other critics, consumer sales consistently underscore their value and usefulness. With respect to echinacea (specifically Echinacea spp.), sales of it also followed an upward trend from 2015 to 2016, maintaining a ranking within the top 40 herbal supplements sold in both the mainstream retail and natural distribution channels. Ranked as No. 3 in the mainstream retail market, echinacea sales topped $69 million, up 15.1 percent year over year. In the natural channel, where it slipped to No. 9, echinacea sales approached $8.4 million, up 6.3 percent from the previous year. While herbal supplements, echinacea included, have value, it's important to note they are not intended to replace real food, nor is it wise to use supplements to justify a poor diet. In my experience, no amount of supplements can replace healthy food choices. That said, because there are times when supplements can be quite useful, it's important you know how to choose the best ones. Whether it's echinacea or another herbal remedy, for starters, make sure it meets the following criteria:
from http://articles.mercola.com/sites/articles/archive/2018/12/31/echinacea-benefits.aspx Fasting is one of the oldest dietary interventions in the world, and modern science confirms it can have a profoundly beneficial influence on your health. Dr. Jason Fung, a nephrologist (kidney specialist) with a practice in Canada, has written an important landmark book on this topic. "The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting," co-authored with Jimmy Moore, details how to implement fasting and overcome some of the most common challenges that might arise, including persistent fears and myths associated with extended water fasting. For the first decade of his practice, Fung was — like most doctors — conventionally oriented. As a kidney specialist, many of his patients had type 2 diabetes as the primary cause of their kidney failure. Fasting Helps Reverse Diabetes — And Related Health ConditionsIt became clear to him that the conventional treatment of type 2 diabetes was seriously flawed. Despite patients' best efforts to manage their diabetes, taking their insulin and following the recommended diet and so on, they would still end up with complications such as kidney disease, requiring dialysis, or they'd need amputations, or they'd go blind.
The Clinical Use of FastingFung went on to implement fasting in his practice, and the results, he says, have been "unbelievable." He's been able to take many patients off all medications; they're losing weight, report increased energy, and their diabetes is reversed.
When he first sought to implement this program clinically, there was no formal guide to follow, which is what inspired him to write "The Complete Guide to Fasting." Using his own clinical experience, he created a guide that anyone can use to their benefit.
If you're obese, nutritional ketosis is another excellent dietary protocol. I recently interviewed Dr. Jeanne Drisko, head of the University of Kansas Integrative Medical Center, who has used a ketogenic protocol in a clinical setting for many years now. The challenge is implementation and compliance. Nutritional ketosis is more complicated than fasting. Fasting can also be a more rapid process. Rather than waiting weeks or months for your body to upregulate and be able to effectively metabolize fat again, fasting really jumpstarts this process. Breaking Down Myths About FastingFung's book is so helpful because it provides easy-to-follow basic guidelines for fasting, and reviews some of the most common myths and fears that keep many from implementing a fasting regimen. One common myth is that fasting will lead to loss of muscle mass. The book clearly describes the process of protein catabolism, explaining how your body actually downregulates protein catabolism and upregulates growth hormones in response to fasting.
The 'Starvation Mode' MythAnother common fear is that fasting equals starvation, which is not true. First of all, starvation is a forced situation that you have no control over whereas fasting is optional. You have complete control. Many also believe they cannot or should not fast because it will send their body into "starvation mode" — a situation where the body starts holding on to fat rather than burning it off.
This is also why fasting tends to increase energy opposed to leaving you feeling drained. If you're overweight and lethargic, fasting helps unlock all that energy already lodged in your body that you previously had no access to. Fasting forces your body to start accessing those stores of energy, and once that happens, your body suddenly has a near unlimited supply of energy! Fasting also helps improve other biochemical systems in your body. There's interplay of hormonal systems like the mammalian target of rapamycin (mTOR), AMPK, leptin and IGF-1 — all of which are optimized in the right direction when fasting. It also improves your mitochondrial function, allowing your mitochondria to regenerate. So it's not just simply turning on an enzyme switch to burn fat; it's a very complex process that upregulates in the direction of health. Understanding the Role of InsulinInsulin is the primary hormone that tells your body whether to store energy or burn it. When you eat, you're taking calories in and insulin goes up. Higher levels of insulin signal your body to store energy. When insulin falls, it tells your body to release energy. When you develop insulin resistance, your insulin levels remain chronically elevated, hence your body is in constant fat-storing mode. Without the signal to burn energy, you end up feeling tired and sluggish. You have plenty of fuel available, but it's all "locked away" in your fat cells, and it will remain unavailable until your body receives the appropriate signal — a drop in insulin. This is also why it's so difficult to lose weight when you are insulin resistant. The key to breaking this cycle is to have sustained low insulin for periods of time, and this is why fasting can be so tremendously beneficial. Fasting lowers insulin more powerfully than any other strategy, which then allows the stored energy (body fat) to be used again.
Variations of FastingThere are many ways to do an extended fast. Following are some of the most common variations: • Water fasting — This is exactly what it sounds like: You don't eat; you only drink water, for several days in a row (typically no less than 24 hours). • Water plus non-caloric beverages — A slight variation on the water fast is to include other non-caloric beverages, such as herbal tea and coffee (without milk, sugar or other sweetener, including artificial non-caloric sweeteners). • Bone broth variation — Another variation Fung often recommends for longer fasts is to allow the use of bone broth. In addition to healthy fats, bone broth also contains lots of protein, so it's not really a true fast. Still, in his clinical experience, many who take bone broth in addition to water, tea and coffee experience good results. "If you're getting the results you want and it's making it easier for you to stick to the program, then you should do it," he says. "If you start getting bad results with fat fasting or bone broth fasting, you can go to classic water-only fast." • Fat fasting — Here, you allow healthy fats during the fast in addition to water and/or non-caloric beverages. While you probably would not eat a stick of butter, you could have bulletproof coffee (black coffee with butter, coconut oil or MCT oil), for example. Alternatively, you could add the fat to your tea. Dietary fat produces a very minor insulin response, and since you're keeping your insulin levels low, you're still getting most of the benefits of fasting even though you're consuming plenty of calories. Adding healthy fats such as butter, coconut oil, MCT oil and avocado can make the fasting experience a lot easier. "Lots of people have done very well with this sort of fat fast," Fung notes, adding "Anything that increases your probability of success I'm all for." I'm personally quite intrigued with the fat fast. I recommended water fasting to my landscaper, but after three days she felt really fatigued. While this is a normal response in the initial stages, I made her a "fat-bomb drink," which perked her right back up. I use Pau d'arco tea as the base. It contains beta-lapachone, which upregulates NAD+, an important electron transfer mechanism and mitochondrial signaling molecule. To that, I add some coconut oil, MCT C8 oil, butter and a little stevia. It contains about 400 or 500 calories per cup. Part of the key is to avoid protein to inhibit mTOR. While the level of protein at which you'll counteract the benefits of fasting is individual, Fung believes you'll likely see results as long as you stay below 10 or 20 grams of protein per day. As a reminder, protein raises your insulin, although not to the same degree as net carbs do. Excess protein is likely more damaging metabolically than excess carbs.
The same applies to hunger pangs, which tend to kick in the hardest on the second day of a fast. By the fifth or sixth day, however, hunger practically disappears. Important ContraindicationsWhile 80 percent of the population would likely benefit from water fasting, there are several absolute contraindications. If any of the following apply to you, you should NOT do extended types of fasting:
Use Caution If You're on MedicationIf you're on medication, you need to use caution when fasting, as some may need to be taken with food. This includes metformin, aspirin and any other drugs that might cause stomach upset or stomach ulcers. Risks are especially high if you're on diabetic medication. If you take the same dose of medication but don't eat, you run the risk of having very low blood sugars (hypoglycemia), which can be very dangerous. So, if you're on diabetic drugs, you must adjust your medication before you fast. If your doctor is adverse toward or unfamiliar with fasting, you'd be wise to find one that has some experience in this area so that they can guide you on how to do this safely. Keep in mind that hypoglycemia is best diagnosed by symptoms alone, opposed to any specific blood glucose number. I wear a 24-hour continuous glucose monitor. Sometimes when I'm really pushing my carbs low, I'll go down to 35 milligrams per deciliter (mg/dl) at night, yet I'm not symptomatic at all. For someone who's hypoglycemic or used to having blood sugar levels of 180, dropping to 35 could put them in serious trouble. Also be aware that if you have high uric acid, fasting can precipitate gout. Fasting tends to increase your uric acid level because your kidneys increase their reabsorption of uric acid when you don't eat. Most people will not experience a problem, but if you have gout you may need to consult with your physician about this. Interesting Facts About Fasting and Meal TimingYour body is a marvel of ingenuity, and the more you can work WITH it rather than against it, the healthier you're likely to be. Consider the following: Intermittent fasting involves scheduling your meals in such a way that you get a period of fasting each day. Typically, you'll eat all of your meals within a six- or seven-hour window. When I first started intermittent fasting, I decided to skip breakfast. However, in studying mitochondrial function, I realized it's not a good idea to eat late at night, because that's when your body is readying for rest, regeneration and repair. Eating in the evening creates surplus ATP, which will simply generate excessive amounts of damaging reactive oxygen species (ROS). At that point, I began avoiding food for a minimum of three hours (and typically it's closer to five or even six hours) before bedtime.
Yes, Fasting Is Safe and, Yes, You Can Do ItBarring you fall into any of the contraindicated groups, fasting is safe. Even very sick patients have done it and improved their health in the process. Fung has been using water fasting and variations thereof in his clinical practice for the past five years. In that time, he's placed well over 1,000 patients on various fasting regimens. Some do tremendously well. One man in his mid-50s had struggled with diabetes for two decades. Within two weeks, he was able to quit taking all of his diabetes medications. His blood sugar was back to normal without them.
More InformationI believe Fung has written an excellent, if not the best, book on how to implement extended fasting. If you're overweight or struggle with chronic illness, I highly recommend getting "The Complete Guide to Fasting," as it will really guide you through the process. Most likely — unless you're taking medications — you will not require a professional healthcare consultant help you. It's nice to have, but you can likely manage on your own. You can also learn more by visiting Fung's website, IntensiveDietaryManagement.com. It has a weekly blog and provides a lot of information about fasting and related topics.
from http://articles.mercola.com/sites/articles/archive/2018/12/30/complete-guide-fasting.aspx Recipe by Megan Patiry of Paleohacks Cooking fritters is an easy and convenient way of incorporating fruits, vegetables and meat into your diet. You can prepare your own version with the help of basic ingredients such as herbs, spices and a binding agent, to serve as a light appetizer or snack. Instead of veggies, why not try and make a simple but appetizing dessert out of fritters? Check out this keto-friendly recipe by Megan Patiry of Paleohacks:
Makes: 4 servings Ingredients:
Procedure:
Boost Your Health with BlueberriesWhether frozen or fresh, blueberries are a great addition to pastries and desserts. They’re available all year-round and are grown all over the U.S.
Here’s Why You Should Use Organic Pastured EggsEggs, with their thickening and binding properties, are used to hold the ingredients together in these fritters. Though they are known to provide a number of nutrients such as iron, calcium, vitamin A, vitamin D and phosphorus, you may not be able to reap these benefits if the eggs you buy and use come from conventional factory farms.
Make Healthy and Delectable Fritters With These IngredientsAside from blueberries and organic pastured eggs, this recipe uses ingredients that offer their own set of benefits: This recipe also uses almond milk, which is a good alternative if you are lactose intolerant, or insulin or leptin resistant. It contains nutrients such as calcium, magnesium, phosphorus, potassium and vitamins E and D. However, I advise you to check almond milk labels when buying in supermarkets. I have released an article about concerns surrounding conventional almond milk products — not only do they contain very few quantities of almonds, but they are also loaded with unhealthy ingredients like thickening agents, such as carrageenan and guar gum, and emulsifiers like lecithin.
About PaleoHacks from http://articles.mercola.com/sites/articles/archive/2018/12/30/keto-cinnamon-blueberry-fritters-recipe.aspx
Sleeping is an essential human function, and at the heart of it is your circadian rhythm, also known as your body clock. It's a natural, biological timer that helps your body recognize sleepiness and wakefulness over a period of 24 hours. By sticking to a regular bedtime schedule, such as sleeping and waking up at the same time each day, you can maintain a steady circadian rhythm that will allow you to maximize your productivity while you're awake, and get the right amount of sleep when nighttime arrives.1 Your circadian rhythm is largely dictated by your pineal gland. This gland is located near the center of your brain, with a shape that looks similar to a pine cone, hence the name. It's estimated to be one-third of an inch long, and is made up of unique pineal cells and neuroglial cells that help support the gland. Despite its small size, it plays a crucial role in your health because it produces a single hormone called melatonin, which is vital for controlling your body clock and, ultimately, your sleeping patterns.2 What Is Melatonin?Melatonin, or N-acetyl-5-methoxytryptamine, is a hormone produced by the pineal gland.3 Your brain usually starts secreting melatonin around 9 p.m., which is the time most people go to bed. By increasing the amount, your body begins to recognize that bedtime is fast approaching, allowing you to sleep at an ideal time.4 To do this properly, you need to be aware of your exposure to light throughout the day and especially at night, because melatonin production depends on how much light your body absorbs. If you stay awake past dark, light emitted by electrical devices hampers your body's ability to produce melatonin. Ideally, you want to stop using gadgets an hour before sleeping to help increase melatonin production and maintain a steady circadian rhythm. Nightshift workers usually have it worse and constantly suffer from disrupted body clocks, because of their poor melatonin production. 3 Main Uses of Melatonin in Your BodyWhat is the role of melatonin anyway? Based on published research, it has been discovered to perform three main functions: • Controls your circadian rhythm -- Melatonin works as a sleeping aid by normalizing your circadian rhythm by convincing your body to prepare itself for bedtime.5 It's a hormone that only "signals" your body to prepare for sleep, not one that actually makes you fall asleep. • Functions as an antioxidant — Recent studies have found that melatonin not only affects your body clock, but also functions as an antioxidant that can help support your health. Specifically, it may help different aspects of your brain, cardiovascular and gastrointestinal health.6 It may even lower your risk of cancer, in some cases.7 • Boosts your immune system -- Melatonin may benefit your immune system in various ways. In one study, researchers suggest that melatonin may help improve the treatment of bacterial diseases such as tuberculosis.8 In another study, melatonin has been suggested as a potential tool against inflammation, autoimmune diseases and Type 1 diabetes.9 6 Ways to Optimize Your Melatonin Levels Naturally to Improve Sleep QualityAccording to the Centers for Disease Control and Prevention (CDC), an estimated 50 to 70 million Americans are suffering from a sleeping or wakefulness disorder.10 As a result, many of them turn to various remedies, such as behavioral and environmental changes, to get a good night's rest.11 One of the first things you can do is to make sure that your body is producing enough melatonin. Optimizing your melatonin levels naturally is important because it helps keep your body functioning normally without relying on outside factors. So, instead of immediately relying on melatonin supplementation, here are a few lifestyle changes I suggest you try first to boost your melatonin production: • Avoid using electronic devices an hour before sleeping -- Gadgets such as cellphones, TVs and computers emit blue light, and exposure to it tricks your body into thinking it's still daytime. By avoiding gadgets an hour before bed, your body can produce the melatonin needed to help you sleep at your intended time. • Make sure to get regular sunlight exposure -- Getting regular sun exposure in the morning or at noontime helps your body reduce its melatonin production, so that when nighttime arrives, your pineal gland produces the correct amount to induce sleepiness. • Try to sleep in complete darkness -- If possible, try to remove immediate light sources from your room to help improve your sleep quality. The slightest exposure to light can interfere with your body's melatonin production and keep you up later than you need. Keep gadgets 3 feet away from your bed or use blackout window shades. • Remove sources of electromagnetic fields (EMFs) in your bedroom -- EMFs emitted by certain devices such as Internet routers can disrupt your pineal gland's melatonin production. Ideally, you should turn off your wireless router, as well as other wireless devices connected to the Internet before sleeping. • If you need a nightlight, use a low-wattage yellow, orange or red bulb -- Low-wattage bulbs with a yellow, orange or red color do not interfere with melatonin production the same way that white and blue bulbs do. • Wear blue light-blocking glasses -- This special device can help keep your eyes from absorbing blue light that can affect your melatonin levels. It can be a useful tool to have around the house, especially if you're constantly surrounded by gadgets and artificial light sources. In addition, the following foods are known to contain small amounts of melatonin. Making them a part of your regular diet while practicing the aforementioned sleeping tips may help improve sleep quality:12
If you've already tried everything, including incorporating melatonin foods in your diet, and you're still having difficulty getting quality sleep, you may consider taking a melatonin supplement. In 2016 alone, 3.1 million adults in the United States turned to melatonin supplementation to help them sleep peacefully.13 Studies Regarding the Use of Melatonin SupplementsSince the discovery of melatonin, various studies have been conducted to discover how using it as a supplement can benefit your health. According to the Journal of Pineal Research, the melatonin secreted by your pineal gland enters every cell in your body and can even cross morphophysiologic barriers. As a result, not only may it help you improve sleep quality,14 it also has certain anti-inflammatory compounds that may help reduce your risk of cardiovascular diseases, such as atherosclerosis and hypertension.15 In addition, a study published in Endocrine Journal reports that increasing melatonin intake may help improve your overall health, as this hormone can be an effective antioxidant that can help fight free radicals in your body.16 Another study suggests that melatonin may help obese people manage their weight. The researchers indicate that certain lifestyle factors suppress melatonin production, which results in sleep disruption that can lead to weight gain. By increasing melatonin production, adequate sleep can be reintroduced as part of a healthy lifestyle, along with other positive lifestyle changes, to help curb obesity.17 8 Potential Benefits of Melatonin SupplementMelatonin may help boost your health in various situations, as shown in the table below. While each benefit is backed up with scientific research, always consult with a doctor before giving melatonin supplements a try: • Insomnia -- Melatonin is primarily used to help treat people who have sleeping disorders by inducing sleepiness quicker.18 • Jet lag -- Melatonin may be used to help treat jet lag by adjusting your body to a new time zone. However, it's generally recommended only for travelers who cross four to five time zones.19 • Heart disease -- People who are struggling with heart disease may benefit from melatonin. A study has found that it may help lower your bad cholesterol levels by as much as 38 percent.20 • Menopause -- Increasing melatonin consumption in menopausal women 42 to 62 years old may help improve mood and stave off depression.21 • Autism -- Children diagnosed with autism who are also plagued with sleeping problems may benefit from melatonin supplementation. Research indicates that taking the hormone can lead to deeper sleep and better daytime behavior.22 However, I advise consulting your health care provider before giving any melatonin supplement to children. • Fibromyalgia -- People affected with fibromyalgia are believed to have lower levels of melatonin. A group of researchers found that increasing the melatonin levels of fibromyalgia sufferers through supplementation helped alleviate their symptoms and improved sleep quality.23 • Gallstones -- Melatonin can help lower your risk of gallstones by inhibiting cholesterol absorption across the intestinal epithelium, as well as increasing the conversion of cholesterol into bile.24 • Tinnitus -- If you have tinnitus, slightly increasing your melatonin may help improve your symptoms. In one study, participants who took 3 milligrams of melatonin supplements every night experienced a decrease in tinnitus intensity after the testing duration.25 Do Not Take Melatonin if You Have These ConditionsHere's a crucial question you should ask yourself: Are you fit to take melatonin? While there are valid reasons for taking this supplement, remember that it can exacerbate certain health conditions as well. If you're taking any of the following medications, you should not take melatonin as the mixture can have adverse effects to your health:26 • Anticoagulants and anti-platelet drugs • Anticonvulsants • Contraceptive drugs • Diabetes medications • Immunosuppressants Taking melatonin while pregnant should be avoided as well, since there's little knowledge in this field.27 If you've recently developed pregnancy-related sleeping problems, I advise you to consider behavioral and dietary changes before considering melatonin or other similar types of supplement. Refrain from giving melatonin to children, including babies and toddlers, unless approved by your physician. While a 2016 study found that children with sleep difficulties who took melatonin did not develop any concerns or adverse side effects,28 it's better to be safe. 10 Side Effects of Melatonin You Should Know AboutSome of melatonin's potential side effects include:29,30
If you are already taking a melatonin supplement and begin to experience any of the mentioned side effects, stop taking it immediately and consult with a doctor for safer alternatives. In addition, melatonin and alcohol should not be taken together, as it can increase your chances of accidents because the sedative effects are amplified.31 Remember: Consider Optimizing Your Melatonin Levels Naturally Before Taking a SupplementMelatonin is a crucial hormone that performs few but important functions. Low levels of it can lead to sleep disruption, increase your risk of certain diseases and lower your antioxidant capabilities. However, remember to always try and improve your sleeping habits and environment before attempting melatonin supplementation. While there's an abundance of scientific evidence that suggest melatonin supplementation can be beneficial to your health, too much of it can actually make you more wakeful. By primarily focusing on natural strategies, you forego this risk, as well as the chances of developing unpleasant side effects that can further disrupt your quality of sleep. If you do decide to take a melatonin supplement, seek guidance from a doctor first. Frequently Asked Questions About MelatoninQ: Is melatonin addictive? A: Currently, there's very little information regarding melatonin supplement addiction. However, beware that it can still be abused, although the chances of becoming dependent are lower compared to other types of medications or supplements.32 Q: How long does it take for melatonin to work? A: The average time for melatonin supplements to work is generally 20 minutes. If you're about to take melatonin for the first time, it's recommended that you take it one to two hours before your bedtime.33 Q: Can you take melatonin supplements while pregnant? A: As of the moment, there is a lack of scientific evidence regarding the use of melatonin supplements on pregnant women, but it's theorized that it may hamper sex drive, reduce ovarian function and increase the risk of developmental disorders. If you're pregnant, it is best that you avoid using this supplement and resort to natural remedies to correct sleeping problems.34 Q: Is melatonin safe to use for kids? A: Melatonin supplements are generally safe for children. According to a study published in Canadian Family Physician, children with sleep difficulties who took melatonin had no concerns or adverse side effects, according to their parents.35 However, consult with your child's pediatrician before giving them any type of melatonin supplement. Q: When is the ideal time to take melatonin? A: Taking a melatonin supplement two hours before bedtime can help you maximize its effectiveness.36 Q: How long does the effects of melatonin last? A: The half-life of melatonin is very short, around 59 to 65 minutes only.37 Q: Can you overdose on melatonin? A: Yes. While there are no reported deaths related to overdosing from melatonin, consuming more than the recommended amount can cause side effects, such as autoimmune hepatitis, a psychotic episode, seizures, headaches or skin eruption.38 from http://articles.mercola.com/sites/articles/archive/2018/12/30/xdjm18-vitamins-supplements-18mcsa-melatonin.aspx
For some people, chrysanthemums — also known as mums — may be nothing more than a hardy flowering plant commonly found in garden beds and flowerpots. For others, however, this pretty flower is known to provide an array of medicinal benefits. In fact, it's been used as a traditional herbal tea for hundreds of years in some Eastern countries.1 While chrysanthemum tea may not be the first drink you'd think of when looking for a soothing beverage, its potential health benefits make it worthy of your consideration. Read on to find out how regular sips of chrysanthemum tea may help improve your well-being and how you can make this beverage at home. What Is Chrysanthemum Tea?Chrysanthemum tea is an herbal infusion made from the dried flowers of the chrysanthemum plant, which was once revered by the educated elite as one of the four noble plants in ancient China. Known as "ju hua" in Chinese, chrysanthemum was used as an herbal remedy in traditional Chinese medicine (TCM) as early as 1500 B.C.2 The earliest record of chrysanthemum tea's medicinal properties is found in one of the oldest Chinese herb books, the "Shen Nong Ben Cao Jing," or "Divine Farmer's Materia Medica." According to this book, when consumed regularly, chrysanthemum tea may help improve the flow of qi (energy) and blood, as well as slow down aging.3 Today, there are around 40 species of chrysanthemum, which come in various shapes, colors and sizes. Of all these species, Chrysanthemum indicum and Chrysanthemum morifolium are the types commonly brewed into teas.4 When steeped in water, dried chrysanthemum flowers yield a golden-hued tea with a light, refreshing taste and slight floral aroma.5 7 Outstanding Health Benefits of Chrysanthemum TeaThe potential health benefits of chrysanthemum tea are backed not only by its long history of use in TCM, but also by a number of research studies that support its medicinal uses, such as helping:6 1. Ease stress and anxiety — Chrysanthemum tea has long been shown to ease stress and anxiety by promoting relaxation and relieving insomnia. The anxiolytic-like effect of this herbal tea is believed to result from its chlorogenic acid content.7 2. Improve cardiovascular health — Chrysanthemum tea is a good source of potassium,8 a mineral that helps you maintain a regular heartbeat by supporting the contraction of your heart muscles. Studies have shown that a higher potassium intake may lead to a lower risk of stroke, coronary heart disease and other cardiovascular diseases.9 3. Protect against oxidative damage — A study that evaluated 25 Chinese medicinal herbs for their antioxidant effect showed chrysanthemum had the highest antioxidant activity due to its high phenolic content.10 Chrysanthemum tea also contains vitamins A and C,11 both of which act as powerful antioxidants to help keep free radical damage at bay. 4. Inhibit inflammation — According to a study published in the journal Bioorganic & Medicinal Chemistry Letters, chrysanthemum flowers contain several compounds that may help relieve inflammation.12 This makes chrysanthemum tea a good herbal remedy for health issues that involve inflammation like headaches.13 5. Support healthy immune function — Chrysanthemum tea contains many vitamins and minerals that are essential for maintaining a healthy immune system, including vitamin C, magnesium, calcium and potassium.14 6. Improve eye health — As mentioned, chrysanthemum tea is a good source of vitamin A,15 an essential nutrient for healthy vision, which protects against eye disorders such as macular degeneration.16 7. Lower your risk for osteoporosis — Based on research published in the Evidence-Based Complementary and Alternative Medicine journal, the plant extract present in chrysanthemum tea may help lower your risk for osteoporosis by stimulating bone formation and inhibiting bone resorption.17 In addition to the health benefits mentioned above, chrysanthemum tea is also known for its cooling effect, which is why it's traditionally used for alleviating flu, fever and sore throats.18 Does Chrysanthemum Tea Have Caffeine?Similar to other herbal teas, chrysanthemum tea is naturally caffeine-free,19 which makes it a great alternative to drinks containing caffeine, such as coffee and black tea. This means you can safely drink a cup of chrysanthemum tea because it won't cause any caffeine-related side effects, like jitteriness, nervousness, irritation or sleep difficulties. How to Make a Perfectly Brewed Cup of Chrysanthemum TeaYou can brew a cup of relaxing chrysanthemum tea any time of the day because the process is quick and easy. Simply follow these steps:20
You can either drink your freshly brewed chrysanthemum tea as is, or sweeten it with a bit of honey or stevia. You can also try other recipes involving chrysanthemum tea. Some people add goji berries to this tea for a sweet-and-sour flavor twist;22 the berries also increase the tea's antioxidant content.23 How to Store Chrysanthemum TeaAs with other types of tea, the quality of chrysanthemum tea may deteriorate when exposed to air, moisture, heat and strong odors. To keep them fresh, make sure to store your dried chrysanthemum flowers (or teabags) in an airtight glass container. Place it in a cool, dry area, away from direct sunlight and strong odors.24 Potential Side Effects of Chrysanthemum TeaThere are a few side effects associated with chrysanthemum tea, and it's important to avoid this drink if you're sensitive to any member of the Asteraceae (daisy) family of plants. This family of plants includes ragweed, marigold, dandelion and daisy. If you have a sensitivity to any of these plants, drinking chrysanthemum tea may cause you to develop allergic reactions, like rashes or respiratory irritation. There is insufficient information to verify the safety of chrysanthemum tea for pregnant and breastfeeding women. For that reason, it's always best to avoid consuming this tea until you consult with your physician regarding its safety for you and your baby.25,26 Make Sure You're Using Only Organic Chrysanthemum TeaNot every chrysanthemum tea on the market is made with quality ingredients, and some brands may be contaminated with pesticides and other garden chemicals that may be harmful for your health.27 To safeguard your health, buy only trusted organic brands. If you're planning to grow your own chrysanthemums, be sure to start with organic seeds and avoid using garden chemicals. Also, never harvest chrysanthemums from the side of the road or public areas where pesticides are routinely sprayed. Frequently Asked Questions (FAQs) About Chrysanthemum TeaQ: Where can you buy chrysanthemum tea? A: You can buy chrysanthemum tea online, from health food stores or at Asian groceries.28 Q: What is chrysanthemum tea good for? A: Chrysanthemum tea may help relieve your stress and anxiety,29 fight the negative effects of free radicals,30 maintain your eye and cardiovascular health,31 reduce your risk of osteoporosis,32 and support healthy immune function, among other benefits.33 Q: Who should avoid chrysanthemum tea? A: You should avoid chrysanthemum tea if you are allergic to any member of the Asteraceae (daisy) family of plants, or if you are pregnant or breastfeeding.34 from http://articles.mercola.com/sites/articles/archive/2018/12/29/xdjm18-teas-18mcsa-chrysanthemum-tea.aspx |
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