Eucalyptus Oil: Top Benefits & Uses With DIY Recipes

When you want a natural, effective relief for seasonal coughs and colds, eucalyptus oil is your essential oil of choice. This fragrant evergreen tree is a household favorite not only for its odor-eliminating leaves but also thanks to its healing properties. If you want to get the incredible benefits of eucalyptus while minimizing your exposure to toxic chemicals found in many over-the-counter products, try making homemade disinfectants, hand sanitizers, and mouthwashes.

Top 10 Benefits & Uses of Eucalyptus Oil

• Eases Congestion and Lung Irritation
• Fights Harmful Organisms
• Halts Skin and Nail Fungal Infections
• Fights Tooth Decay
• Nourishes Hair and Relieves Dry Scalp
• Helps You Breathe Easier
• Sanitizes Your Hands Without Chemicals
• Freshens Your Breath
• Repels Pests Naturally
• Freshens and Purifies the Air

What Is Eucalyptus Oil?

The eucalyptus tree is part of the Myrtaceae family and native to Australia, although these trees have been planted around the world. There are more than 500 species total and several are used to make the essential oil, including Eucalyptus odorata and Eucalyptus globulus.^[1] The soothing, cooling essential oil is obtained through a complex extraction process that involves either distilling or cold-pressing eucalyptus leaves. Eucalyptus oil is generally colorless unless dyes are added.

A Brief History of Eucalyptus

The medicinal leaves of the eucalyptus have been used for centuries. Aboriginal Australians crushed and soaked the leaves to make medicine while the bark was used for everything from canoes to bowls. In 1777, a sample of the eucalyptus tree was brought back from Tasmania to the British Museum in London, where it was given a scientific name by Charles-Louis L'Héritier.^[1]

Top Eucalyptus Oil Benefits

Eucalyptus is a must-have for your essential oil collection. Here are the top benefits it provides.

Eases Congestion & Lung Irritation

Besides doing battle against microbes, eucalyptus can reduce redness and swelling,^[2] calming everything from your lungs to your skin, whether you have an illness or allergies. Researchers from Zhejiang University in China found that eucalyptus oil hinders the body's "toll-like receptor 4" (TLR4) response, a reaction that produces cytokines that lead to irritation and swelling. By limiting the toll-like receptor 4 reaction, eucalyptus oil may boost your immune system, allowing your body to heal quicker and more efficiently.^{[3, 4]}

Combats Harmful Organisms

Eucalyptus has been found effective at reducing several microbes, including fungus, viruses, and bacteria species. When eucalyptus oil was placed in a petri dish along with various microbes, the oil proved effective against germs that cause many conditions, including cold sores, fever, acne, and sore throat.^[5] One of the main components of eucalyptus oil is 1,8-cineole, a natural monoterpene also found in tea tree oil and rosemary.^{[6, 7, 8]} The isolated 1,8-cineole has been shown to be less effective than the oil itself, indicating that various components may work together to keep your immune system strong and combatting harmful organisms.

Fights Tooth Decay & Bad Breath

Research found Eucalyptus globulus and Eucalyptus urograndis had antibacterial effects against mouth microbes linked to tooth decay.^[9] E. globulus seems to be effective at preventing growth of bacterial biofilm; in fact, it was more effective than commercial-grade fluoride.^[10] If you experience bad breath, eucalyptus extract may counter that thanks to its effectiveness against these odors.^[11]

Halts Skin & Nail Fungal Infections

If you've ever had a skin infection, you know you want a gentle but effective remedy, which is why eucalyptus oil may be so promising. Not only does it reduce irritation, but it also helps fight highly contagious skin infections such a ringworm (also known as dermatophytosis) at its source. Researchers from Brazil found that the high concentration of the compound 1,8-cineole within Eucalyptus smithii fights harmful organisms that may infect the skin of cats, dogs, and humans.^{[12, 13]} Eucalyptus oil also naturally repels nail fungus, so can be great for a foot soak.

Nourishes Hair & Relieves Dry Scalp

Hair products that include eucalyptus extract may help improve hair bounce and elasticity, starting at the roots, according to research in the Journal of Cosmetic Science.^[14] Eucalyptus' healing effects can also help with an itchy scalp by boosting the production of ceramides in the skin — including the scalp. This improved hair gloss and changed hair fiber properties, regardless of race, age, or gender. Improved ceramide production from the use of eucalyptus oil also reduces scalp flakiness and irritation.

Top Eucalyptus Uses

Given the many health benefits eucalyptus oil provides, there are several ways you can use it in your daily life. Eucalyptus makes a wonderful addition to homemade products that can help you keep your body healthy and your home clean. Check out these ideas and let us know if you try any!

Helps You Breathe Easier

Clear up a stuffy nose or help ease chest congestion naturally with either a eucalyptus oil steam or a DIY vapor rub. Researchers found that eucalyptus oil can push pathogens out of the body, particularly from the lungs, cleaning out your system so germs are carted away by the body.^{[15, 16]} Eucalyptus oil can also reduce phlegm in your airways,^[5] making eucalyptus oil a key addition to popular over-the-counter vapor rubs and even throat lozenges. Most commercial vapor rubs are made from petroleum oil with chemical ingredients, so to reduce your exposure to toxins, make your own.^[17] Not only do these homemade concoctions smell fantastic, but they can also help you breathe easier if you have a cold, cough or sinus congestion, or if you want relief from seasonal allergies.

Recipe: Aromatherapy for Congestion

Ingredients

• Eucalyptus oil
• Rosemary oil
• Water

Directions

1. Boil water in a large saucepan.
2. Add the heated water to a medium to large size heat-safe bowl and add 5-10 drops each of eucalyptus globulus and rosemary oil.
3. Place a towel over the top of your head and the bowl and inhale the vapors for a few minutes.

If steam inhalation feels uncomfortable, you can get a similar effect by placing a few drops of eucalyptus and rosemary oil in your hot shower. The oils will naturally rise with the heat of the water, entering your nose, throat, and lungs for an invigorating lift. You can replace rosemary oil with peppermint oil if you prefer.

Recipe: Natural Vapor Rub

Ingredients

• Tasmanian blue gum (Eucalyptus globulus) oil
• Rosemary oil
• Peppermint oil
• Organic shea butter or coconut oil

Directions

1. Mix 3-5 drops each of Eucalyptus globulus, rosemary, and peppermint oils with an eighth of a cup of either raw shea butter or organic coconut oil in a small bowl.
2. Spread on your chest to feel better and breathe in the vapors.

You can transfer any extra to a glass container for safe storage. Use dark glass for optimal shelf life. This same mixture can be used to soothe aching muscles and joints since eucalyptus is reported to have antispasmodic properties.

Sanitizes Your Hands Without Chemicals

Research has shown that antibacterial soaps and cleaners may be causing harm to our individual and collective health by encouraging chemical-resistant bacteria.^[18] But germs are everywhere and spread easily — especially when traveling, at the office, or in a school setting. Using a homemade herbal hand cleaner with eucalyptus and other oils offers a safer alternative.

Recipe: Alcohol-free Eucalyptus Oil Hand Sanitizer

This DIY hand sanitizer comes from Lawrence Rosen, MD.^[19]

Ingredients

• Distilled water
• Aloe vera
• Eucalyptus oil
• Cinnamon oil
• Rosemary oil
• Clove oil
• Lemon, orange or grapefruit oil

Directions

1. Fill three-fourths of a small (4 oz.) spray bottle with distilled water.
2. Add one tablespoon aloe vera gel, ten drops each of eucalyptus, cinnamon, rosemary and clove essential oils, plus 20 drops of either lemon, orange or grapefruit essential oil for scent.
3. Shake before each use and spray your hands two or three times.

Freshens Your Breath

Eucalyptus along with other oils can be added to distilled water to make a pungent but effective mouthwash that will freshen your breath and fight germs at the same time.

Recipe: Homemade Mouthwash

Ingredients

• Distilled Water
• Eucalyptus oil
• Tea tree oil
• Peppermint oil
• Baking soda

Directions

1. Mix two drops each of eucalyptus and tea tree oil plus two teaspoons baking soda in a medium-sized (8-oz) airtight bottle filled with distilled water.
2. Shake, then gargle with a mouthful.
3. Rinse mouth out completely.

You can also brush your teeth with baking soda mixed with a couple of drops of essential oil.

Repels Pests Naturally

Some lice species have become resistant to traditional treatments like permethrin-based head lice shampoos, but a report in Parasitology Research finds that Eucalyptus sideroxylon and Eucalyptus globulus serve as effective treatments for head lice.^[19]

Another pest, dust mites, thrive in household environments like bedding and couches and on soft toys; over time they can propagate into the millions on your favorite home items. Who knew that all you may need to do is toss in a little eucalyptus oil into your laundry to repel them naturally? Research published in Pediatric Allergy and Immunology found that adding eucalyptus oil to laundry (with hot water) killed more than 95 percent of dust mites.^[21]

Recipe: Natural Insect Repellant

Ingredients

• Lemon eucalyptus oil
• Eucalyptus oil
• Lavender oil
• 8 ounces distilled water

Directions

1. Add 3-5 drops each of lavender, lemon eucalyptus, and eucalyptus oils to 8 oz. of distilled water for a natural bug repellent.
2. Some people put these in plastic spray bottles, but if you can find a dark-colored glass one, it will keep the essential oil potent for longer.
3. Shake before each use.

You can also check out our other natural mosquito repellant suggestions.

Freshens & Purifies the Air

For a quick room refresh, one of the most popular uses for eucalyptus is as a room freshener and odor eliminator. You can place the leaves themselves in rooms to keep air fresh, but a drop or two of the concentrated oil goes a long way and helps absorb bad smells.

Recipe: Natural Eucalyptus Air Freshener

Ingredients

• 1/2 cup baking soda (or coffee beans)
• Eucalyptus oil

Directions

1. To make your own room freshener, mix half a cup of baking soda or coffee beans in a small container with a few drops of eucalyptus oil for a natural air freshener.
2. As the scent fades, you can add a few more drops of eucalyptus oil to your mixture.

What Essential Oils Blend Well with Eucalyptus?

Eucalyptus can help relieve stress, promote relaxation or give an energy boost, like a natural stimulant. For this reason, it makes a potent addition to essential oil diffusers or even handheld essential oil inhalers, such as the necklaces that have recently become popular. Eucalyptus oil is lovely by itself; but when combined with other essential oils, it becomes even better.

Lavender & Eucalyptus

This mix can be used for hair treatments such as scalp relief. Just add a few drops to your favorite shampoo and mix well. This combination also works well for homemade massage oils.

Tea Tree & Eucalyptus

An antiseptic and antibacterial blend of tea tree and eucalyptus oils can help combat harmful organisms linked to tooth decay.^[22] Together, these oils can work well together in a mouthwash or homemade toothpaste.

Side Effects & Safety of Eucalyptus Oil

Use of essential oils directly on the skin can irritate, so it's important to dilute them with a carrier oil like almond, jojoba, olive or coconut oil before application. Essential oils should not be used on open wounds. Only food-grade essential oils should be taken internally. Essential oils are extremely concentrated, and therefore you should always take caution when using eucalyptus oil or any essential oil due to their potency and strength. Unless your healthcare provider recommends it, avoid using eucalyptus oil with young children.^[22]

Points to Remember

Eucalyptus oil is an effective and beneficial essential oil. It's useful for congestion-related ailments from bronchitis to asthma and for relieving other symptoms typical of a cold. It can also be used in everything from hand sanitizer and deodorant to mouthwash and conditioner, thanks to all of its antiseptic, antibacterial, and inflammation-reducing properties. For these and many other reasons, eucalyptus oil should be part of your go-to healing must-haves for proven relief in a variety of home remedy recipes.

The post Eucalyptus Oil: Top Benefits & Uses With DIY Recipes appeared first on Dr. Group's Healthy Living Articles.

source https://www.globalhealingcenter.com/natural-health/eucalyptus-oil-benefits-and-uses/

Sleep Deprivation: Symptoms & Natural Remedies

Are you sleep deprived or just tired? Not getting enough sleep is so common in the U.S. that more than one-third of Americans do not get enough, despite its importance to health and well-being. Sleep acts as a brain cleaner, clearing away neurotoxic waste that accumulates in the central nervous system when we're awake, which is why it is so crucial for optimal physical and mental health. Sleep is necessary for proper growth, digestion, healing, and maintenance of all the body's systems. In contrast, insufficient sleep leads to many harmful health consequences.^[1]

What Is Sleep Deprivation?

Sleep deprivation means you aren't meeting your body's need for sleep. That need varies from person to person, but the National Institute of Neurological Disorders and Stroke recommends a minimum of seven to nine hours per night for adults.^[2]

There are two stages of sleep: rapid eye movement (REM) sleep and non-REM sleep. Non-REM sleep happens in three phases, during which the body repairs tissues, builds bone and muscle, and strengthens the immune system. In REM sleep, your brain activity increases. Dreaming occurs during this stage. People cycle through the stages of non-REM and REM sleep several times a night. Your body requires both types.

How Much Sleep Do You Need?

The need for sleep is individual and changes as you age. Here are some general guidelines from NINDS:^[2]

Age	Hour(s)
Infant	16-18 Hours
School-age Children	9.5 Hours
Adults	7-9 Hours

*After age 60, sleep becomes lighter and awakenings are more common.

The Stages Of Sleep Deprivation

Pulling an all-nighter can make you feel drowsy and irritable. The effects get more serious as time goes on. Here's what happens at the various sleep deprivation stages:

At 24 hours

When sleep deprivation persists, it affects your performance at simple tasks, speech, cognitive tasks like memorizing details, and emotional control.^[1] At around 20 to 25 hours of being sleep-deprived, your body and brain's impairment is comparable to that of a 0.10 percent blood alcohol concentration. Research also shows after 24 hours of sleeplessness, your ability to distinguish scents diminishes, your limbs may feel numb, and you may have increased sensitivity to pain.^[1]

At 36 hours

Markers of inflammation in the body increase, setting the stage for long-term health consequences, such as heart disease and diabetes.

At 42 hours

More than 42 hours of sleep impairs your operational memory, and it's harder to concentrate because your attention span decreases.^[1]

At 48 hours

After 48 hours, Your immune system is under siege: data show there's a 37 percent decrease in the number of natural killer (NK) cells.^[1] At this stage and later, you may also experience “microsleeps" — falling asleep for just a few seconds, no matter what you are doing.^[1]

At 50 to 55 hours

After 50 hours without sleep, studies show that emotional intelligence suffers and you may become less empathetic or positive. You may also become more superstitious, experience intense frustration and aggression, or may feel anxious, depressed, or manic.^[1]

At 72 hours

After 72 hours without sleep, serious problems with concentration and motivation occur. In lab animals, more than 72 hours of sleep loss changes how corticotropin-releasing hormone (CRH) gets distributed in the brain parts. It also elevated corticosteroids, noradrenaline, and adrenocorticotropic hormone (ACTH), hormones that indicate higher stress level in the body.^[1]

At 90 hours

Some people with greater than 90 hours of no sleep have experienced hallucinations.^[1] One small study found that subjects awake this long gained weight during their sleeplessness and had significant decreases in attention span, memory, and grip.^[3]

What Causes Sleep Deprivation?

People can become sleep deprived for many different reasons ranging from short-term to chronic. Chronic sleep deprivation is when you are unable to get a full night's rest over multiple nights. Here are some common reasons that people experience sleep deprivation:

Temporary Sleep Disruptors

Jet lag, indigestion, and colds or flu can prevent you from getting a good night's sleep. Normal sleep patterns usually return after the issue passes.

Pain

According to a National Sleep Foundation survey, people who reported chronic pain in the past week averaged a 42-minute sleep debt while those with acute, or short-term, pain experienced a 14-minute sleep debt.^[4]

Sleep Disorders

Medical conditions including restless leg syndrome, narcolepsy, and sleep apnea can each reduce the amount of time a person sleeps, leading to chronic sleep deprivation. Addressing the underlying conditions can often lead to longer and better sleep.

Insomnia

Defined as a condition where a person is unable to fall asleep, stay asleep, or both, insomnia can result in short-term and chronic sleep deprivation. Having an overactive mind that is thinking about too many things can prevent sleep, and insomnia may increase with age. Engaging in meditation, aromatherapy, and other relaxing behaviors before bed can help.^[5]

Mood Issues

A lack of sleep can lower your mood. At least a third of people with insomnia — a common cause of sleep deprivation — have mental health problems or psychiatric illness such as depression, anxiety disorders, or schizophrenia.^[6]

Shift Work

Working at odd hours, particularly at night, can also contribute to sleep deprivation. "Shift work disorder" occurs when the body has trouble adjusting to a work schedule that takes place during a time when most people sleep, resulting in shorter periods of sleep.

Discounting the Importance of Sleep

A common reason that people are sleep-deprived is that they don't make sleep a priority. According to the 2018 annual survey by the National Sleep Foundation, only 10 percent of Americans prioritize their sleep over other aspects of daily living, including exercise, nutrition, work, social life, and personal interests.^[7]

Symptoms of Sleep Deprivation

Not everyone experiences the same symptoms when sleep deprived, and you may experience just one or several of these. Some examples of possible sleep deprivation symptoms include being excessively tired, lacking motivation and energy, being unable to wake up after sleeping, and feeling sleepy during your normal waking hours. As the number of hours of sleep-deprivation continues, symptoms get progressively worse.

Symptoms of the early stages of sleep deprivation may include:

• Fatigue
• Daytime sleepiness
• Lack of motivation
• Lack of energy
• Trouble waking up
• Inability to concentrate or focus attention
• Forgetfulness
• Clumsiness
• Poor performance at physical tasks
• Reduced alertness and excessive yawning.

Symptoms of more severe and ongoing sleep deprivation may include:

• Mental health disturbances
• Increased aggressiveness
• Becoming superstitious
• Severe decline in memory
• Drifting off during normal waking hours
• Feelings of high stress and anxiety

Effects of Sleep Deprivation on Health

A lack of sleep affects both the body and the brain, which is why it's so important to get a full night's sleep — and regularly! Sleep deprivation effects include:

Depressed Immune System

Sleep deprivation affects the body's ability to mount a defense against infections and other illnesses. For example, participants in one study who slept fewer than seven hours a night were three times more likely to catch a cold than those who got eight hours of sleep a night.^[8]

Weight Gain

Sleeplessness disrupts the body's endocrine system, which regulates appetite, among other functions. With sleep deprivation, levels of the hormone ghrelin — which makes you feel hunger — increase. Likewise, leptin — a hormone that makes you feel full — decreases. The result? You eat more food. Data from Texas Tech University found that sleeping fewer than seven hours per night doubles the risk of obesity.^[9] Catching up on your sleep and maintaining a good sleep schedule can help with weight loss.

Diabetes

Sleep loss causes the central nervous system to become overactive, reducing the pancreas' ability to produce insulin, which controls the body's glucose levels. Over a 15-year period, men who slept five hours a night were twice as likely as those who slept seven hours a night to develop diabetes.^[10]

Heart Disease

In one large study, researchers found that women who sleep five or fewer hours a night have a 30 percent greater chance of developing coronary heart disease.^[11] Sleep deprivation also raises blood pressure, a major heart disease risk factor.^[12]

Cancer

Men under the age of 65 who slept three to five hours a night had a 55 percent greater risk of premature mortality from prostate cancer than those who got seven hours. Men who got six hours had a 29 percent higher risk of fatal prostate cancer.^[13]

Premature Death

A nine-year study involving almost 7,000 people found that mortality rates from heart disease, cancer, stroke, and all causes combined were lowest for individuals who slept seven or eight hours per night. Sleeping both less or more than this optimal level increased the risk of death. Men sleeping six or fewer hours, or nine or more hours, per night were 1.7 times more likely to die early than men who slept seven or eight hours per night. Women in the same categories were 1.6 times more likely to die prematurely.^[14]

Poor Brain Health

Since sleep clears away neurotoxic waste that accumulates in the central nervous system when we're awake, being sleep deprived decreases your brain's performance, slowing your reaction time and impairing your reasoning skills and memory.^[15] It can even make you less creative. Insufficient sleep can also lead to mental health problems like depression and anxiety, social withdrawal, and increased stress.

Natural Remedies for Sleep Deprivation

Getting proper sleep is key to experiencing improved health, increased energy and vitality, and a better mood. If you are having trouble getting adequate sleep, try these natural remedies.

Valerian Tea

Although research on this supplement has shown mixed results with regards to its effectiveness, one study found that among women with sleeping problems related to menopause, one in three got better sleep after drinking valerian tea.^[16]

Melatonin

Melatonin is a hormone your body releases when light is absent, but you can take it supplementally. Melatonin helps regulate your body's natural sleep-wake cycle, promoting sleep. In one study, a melatonin supplement decreased the time it took children with insomnia to fall asleep by more than 15 minutes.^[17]

Passionflower Tea

In recent research from Australia's Monash University, study subjects who drank a cup of passionflower tea every night reported better sleep quality after a week.^[18]

Cherry Juice

A pilot study from Louisiana State University found that cherry juice could be an effective sleep aid. In the study, a small group of insomniacs increased their sleep time by 84 minutes by drinking the juice for two weeks.^[19]

Exercise

Working out regularly is not only relaxing, but it can also promote longer sleep. A study of older adults with insomnia found that exercising 150 minutes a week reduced insomnia symptoms after six months.^[20]

Relaxation & Meditation

Many types of mind-body techniques can improve your sleep patterns. For instance, in a study of a practice known as mindfulness-based stress reduction, those who received the training, which includes yoga, meditation, relaxation techniques, and sleep education, got about 43 minutes extra minutes of sleep a night compared with those who just kept a sleep diary.^[21]

Magnesium

Known as the relaxation mineral, magnesium can help you get a good night’s sleep. Whether you suffer from insomnia or want to get deeper sleep, try taking magnesium supplements before bed. A study on older adults with insomnia found that taking 500 mg per night for eight weeks significantly increased sleep time and sleep efficiency. Not only that, magnesium increased the body’s production of melatonin and decreased cortisol - the stress hormone.^[22]

Good Sleep Hygiene

Behavioral changes, such as establishing a regular morning rise time, only going to bed when sleepy, getting out of bed when you're unable to fall asleep and avoiding excessive daytime napping, are important elements of achieving excellent sleep health, according to the National Institute of Neurological Disorders and Stroke (NINDS).^[2] The NINDS also suggests avoiding caffeine late in the day and alcoholic beverages at night and creating a relaxing bedtime ritual, such as reading or a taking a warm bath.

Creating a restful sleeping environment may also help you get more. The National Sleep Foundation suggests making the bedroom cool, dark and quiet, and consider infusing it with a relaxing scent like lavender.^[23] Experts also recommend only using the bedroom for sleep or sex.

Points to Remember

Sleep deprivation is extremely common in the U.S. that has profound consequences for your health and wellbeing. Insufficient shuteye doesn't just make you feel lousy—it can also harm your physical and mental health.

Experts recommend adults get seven to nine hours per night, and children nine and a half. After 24 hours of sleep deprivation, you may experience mood swings, irritability, aggression, and a decrease in working memory and attention span. Only 10 percent of Americans prioritize getting a good night sleep despite its importance.

However, there are plenty of proven strategies to repay your sleep debt and function better. Good sleep habits, exercise, relaxation techniques, and specific supplements can all help you get the sleep you need to thrive.

The post Sleep Deprivation: Symptoms & Natural Remedies appeared first on Dr. Group's Healthy Living Articles.

source https://www.globalhealingcenter.com/natural-health/sleep-deprivation/

Vitamin B6 Benefits, Foods, Deficiency, & Side Effects

The body uses vitamin B6 for brain and nervous system function, metabolic processes, blood sugar level regulation, blood cell formation, and to support your immune system. This important vitamin can be found in many foods, including meat, seafood, and some vegetables. Taking B6 supplementally is generally quite safe since excess is excreted in urine; however, extremely high intake has been associated with some side effects.

What Is Vitamin B6?

Vitamin B6 is a micronutrient with six separate compounds: pyridoxine, pyridoxal, pyridoxamine, and each of their' 5'-phosphate esters (for example, pyridoxal-5'-phosphate or PLP, and pyridoxamine-5'-phosphate or PMP). As a water-soluble vitamin, if you take more than you need, your body eliminates it in your urine. Since your body does not store this vitamin, it's important to consume enough on a daily basis. It's also important to note that all the vitamin B complex compounds work together, so you should ensure you have all of them in your diet.

Top 6 Benefits of Vitamin B6

Vitamin B6 is necessary for the metabolic processes that help with brain health, immune system function, the formation of blood cells, protein synthesis, and more. Vitamin B6 also helps regulate blood sugar levels. Below are the top 6 health benefits linked to vitamin B6.

1. Promotes Healthy Metabolism

Vitamin B6 helps to convert food into energy, via protein synthesis. As a coenzyme — a non-protein used alongside enzymes — pyridoxal-5'-phosphate (PLP) helps catalyze more than 100 enzyme reactions that influence your body's metabolism. These are mostly building and breaking down proteins and amino acids.^[1] B6 helps control your metabolism through the production of hormones, including melatonin that affects sleep, serotonin that boosts your mood, and norepinephrine, which releases energy.^[2]

2. Supports Skin & Hair Health

Vitamin B6 helps you have clearer, healthier skin. Making sure you get enough of this vitamin can normalize redness and swelling of the skin.^[3] Those effects extend to your hair, too. By oxygenating hair follicles, B6 helps contribute to thick, healthy-looking locks.^[4] In one study, injecting B6 intramuscularly in people with alopecia reduced hair loss and improved the hair condition.^[5]

3. Boosts Your Brain Power

Vitamin B6 plays a role in building neurotransmitters in the body, the neurochemicals that allow nerve cells to communicate with one another in the brain and across the nervous system. Vitamin B6 helps with memory, learning, and focus. Studies show that B6 can normalize mood, and mitigate issues such as depression, anxiety, and attention disorders.^[6]

4. Balances Your Blood Sugar

Glucose, also known as blood sugar, is the body's preferred source of energy. However, consistently high glucose levels can lead to insulin resistance and conditions like type 2 diabetes. At least one study found vitamin B6 helped regulate blood glucose levels as well as insulin release in mice; the researchers suggested it may help both help prevent the development of metabolic syndrome (pre-diabetes) in humans, as well.^[7]

5. Bolsters Your Immune System

Vitamin B6 also helps the immune system work at its highest level. B6 is involved with the production of lymphocytes, also called white blood cells, which help the body fight infection and injury.^[8] Studies have found that B6 deficiency is linked to reduced white blood cell count and diminished immune system response. Some evidence suggests it may, but studies need to determine whether increasing B6 intake can improve immune system function.^{[9, 10]}

6. Builds Your Blood

Vitamin B6 also promotes a healthy circulatory system. Red blood cells bring oxygen to the brain and other organs. Vitamin B6 not only helps make hemoglobin, the protein that carries oxygen in red blood cells, it also optimizes the blood's ability to transport that oxygen to tissues. A lack of B6 can lead to an anemic condition that resembles the one caused by iron deficiency.^[11]

Causes of B6 Deficiency

• Certain diets like veganism or vegetarianism
• Crohn's disease
• Rheumatoid arthritis
• Kidney disease
• Certain medications
• Alcoholism

Some people get enough vitamin B6 from their diet because it is found in meat, seafood, and eggs. Similarly, because it's found in those foods, vegetarians and vegans may end up deficient. Where your diet falls short, you can rely on supplements to fill the gaps. There is also a higher risk of vitamin B6 deficiency for individuals who have been diagnosed with an autoimmune disorder like Crohn's disease or rheumatoid arthritis. The same is true for those with kidney disease, who are taking medication for epilepsy or suffer from alcohol dependence. If you have concerns that you may be at risk, talk to your healthcare provider.

Symptoms of B6 Deficiency

Many individuals who have been diagnosed with a B6 deficiency may not show symptoms for years. But some common symptoms and side effects of low B6 levels may include:

Depression

Since vitamin B6 plays an important role in neurotransmitter function, including the construction of serotonin, a neurotransmitter implicated in mood regulation, its lack can result in depressive symptoms — as well as feelings of anxiety.^[12] Many individuals with insufficient vitamin B6 experience feelings of depression and anxiety.

Low Energy

Vitamin B6 is crucial for energy production in the body. When you are deficient, you may experience muscle fatigue and low energy. As you digest your food, all the B vitamins work together to help transform the nutrients in your diet into adenosine triphosphate, or ATP, the energy molecule that gives your cells the fuel they need. When B6 levels are low, glucose is not converted as efficiently, leading to feelings of low energy.

Heart Conditions

B6 has cardioprotective properties, protecting against cardiovascular disease and stroke, according to scientists.^[13] This vitamin helps reduce intracellular calcium ion overload, which has been linked to cardiovascular issues in some studies.^[14] When there is insufficient B6, there is increased risk of high cholesterol, atherosclerosis, and heart attack. And the lack of oxygen to the brain can also lead to stroke or symptoms of dementia.^[13]

Other Symptoms

Because of its role in hemoglobin production, vitamin B6 deficiency can lead to microcytic anemia, a form of anemia associated with too-small red blood cells. Infants and young children with vitamin B6 deficiency may show irritability or have seizures. In adults and children, B6 deficiency may also result in the following symptoms:

• A swollen and cracked tongue or lips
• Skin itchiness and eczema
• Insomnia
• Eye issues
• Asthma
• Suppressed immune function
• Reduced liver function

Vitamin B6 & Pregnancy

Studies suggest that adequate B6 intake during pregnancy is associated with healthier outcomes in pregnancy, including higher birthweight and lower rates of preterm birth and pre-eclampsia (high blood pressure) and malformations. A recent review concluded that more evidence is needed on this, however.^[15] Some studies have found taking 30-75mg B6 during pregnancy can reduce nausea and vomiting.^[1]

How to Test for Vitamin B6 Deficiency

If you are concerned about whether you are getting enough vitamin B6 or might be deficient, ask your doctor for a test. Healthcare providers typically measure concentrations of this vitamin using a blood plasma test that tests for PLP (pyridoxal-5'-phosphate) — though vitamin B6 status can also be evaluated through a urine test. A PLP concentration of more than 20 nmol/L is considered sufficient. Anything less is a deficiency and should be addressed through adjustments to your diet or supplementation.

Top Foods High in Vitamin B6

It's fairly easy to get vitamin B6 through a healthy, balanced diet. While a plant-based diet offers great health benefits over eating meat, turkey breast and beef do have high levels of B6 per serving. But vegetarians and vegans need not worry! This nutrient is also present in certain vegetables and non-citrus fruits, as well as a wide variety of fortified foods. Here are some foods with higher levels of vitamin B6:

Food	Milligram (mg) Per Serving
Sunflower seed 1 cup	1.1 mg
Chickpeas, canned, 1 cup	1.1 mg
Beef liver, pan fried, 3 ounces	0.9 mg
Tuna, yellowfin, fresh, cooked, 3 ounces	0.9 mg
Salmon, sockeye, cooked, 3 ounces	0.6 mg
Chicken breast, roasted, 3 ounces	0.5 mg
Breakfast cereals, fortified with 25 percent of the DV for vitamin B6	0.5 mg
Potatoes, boiled, 1 cup	0.4 mg
Turkey, meat only, roasted, 3 ounces	0.4 mg
Banana, 1 medium	0.4 mg
Bulgur, cooked, 1 cup	0.2 mg
Squash, winter, baked, 1/2 cup	0.2 mg
Avocado 1/2 fruit	0.2 mg
Tofu, raw, firm, prepared with calcium sulfate, 1/2 cup	0.1 mg
Watermelon, raw, 1 cup	0.1 mg
Spinach 1/2 cup	0.1 mg

Vitamin B6 Dosage

Adults need about 1.2 mg-2.0 mg of vitamin B6 daily, which is achievable through a balanced diet. The recommended dietary allowances (RDA) at different ages, published by the National Institute of Health's Office of Dietary Supplements, are listed below.^[1]

Recommended Dietary Allowances (RDA) for Vitamin B6

* Adequate Intake (Assumed to be adequate for healthy individuals in this age range).

Age	Male	Female	Pregnant	Lactating
Birth to 6 Months	0.1 mg*	0.1 mg*	N/A	N/A
7–12 months	0.3 mg*	0.3 mg*	N/A	N/A
1-3 years	0.5 mg	0.5 mg	N/A	N/A
4–8 years	0.6 mg	0.6 mg	N/A	N/A
9–13 years	1.0 mg	1.0 mg	N/A	N/A
14–18 years	1.3 mg	1.2 mg	1.9 mg	2.0 mg
19–50 years	1.3 mg	1.3 mg	1.9 mg	2.0 mg
51+ years	1.7 mg	1.5 mg	N/A	N/A

Vitamin B6 Side Effects & Safety

Studies show that vitamin B6 is extremely safe because excess is excreted in urine. Side effects from taking this vitamin in supplement form are uncommon, though it can interact with some medications, including drugs that treat tuberculosis and epilepsy.

That said, in rare circumstances, taking too much B6 has been linked to side effects such a loss of control of voluntary movements, gastrointestinal difficulties, and skin that is extra sensitive to light. Since vitamin B6 supports so many processes across the body, flooding the system can interfere with healthy function — it's truly a case of a body getting too much of a good thing. As such, it's important to not to accidentally over-supplement. Be sure to talk to your doctor about how much vitamin B6 is right for you.

Points to Remember

Vitamin B6 plays an important role in giving you energy, but it also plays an important role in immune, brain, and cardiovascular function. And it also helps promote healthy hair and skin. You can find B6 in certain foods, including meats and seafood, but also in some plant-based foods such as chickpeas, potatoes, squash, and bananas.

Most adults should get 1.3 mg per day, with lesser amounts recommended for younger individuals, and 1.5 mg per day for individuals over 50 years old. You can find vitamin B6 in many multivitamin options, B-complex supplements and as a standalone pill. Most supplements contain all six of the vitamin B components, but some sell PLP only. Make sure that you are consuming foods or supplements with all the vitamin B complex compounds for the best results in your health, since they work with each other.

The post Vitamin B6 Benefits, Foods, Deficiency, & Side Effects appeared first on Dr. Group's Healthy Living Articles.

source https://www.globalhealingcenter.com/natural-health/vitamin-b6-benefits/

Milk Thistle: Liver Health Benefits & Liver Detox Support

Milk thistle has been used by traditional healers around the world for more than 2,000 years to support prostate, liver, and gallbladder health and more recently, scientists have started documenting the herb’s incredible health benefits.

What Is Milk Thistle?

Known sometimes as Mary thistle or holy thistle, and scientifically as Silybum marianum, milk thistle is a flowering plant originally from the Mediterranean region, although it has been brought to other regions, including North America. The prickly purple-flowering plant is in the sunflower or Asteraceae family. The plant was named milk thistle because of the milky white fluid inside of the stems, which is sometimes visible as white veins on the leaves. Milk thistle seeds, leaves, roots, young stalks, and flowers can be consumed for health benefits. Milk thistle can be purchased as a capsule, liquid supplement, or as a tea.

What Are the Active Compounds in Milk Thistle?

The extract of the milk thistle is called silymarin, and it contains several components, including silychristin, silydianin, and silybin (also called silibinin), which are flavonolignans. Silybin is the most abundant and most beneficial of the components, making up about 50 to 70 percent of silymarin.

How Does the Body Use Silymarin?

Silymarin has a bioavailability of around 30-50 percent; in other words, 30 to 50 percent of the flavonolignans get used by the body. Interestingly, when a healthy person consumes silymarin, the body converts it relatively rapidly to other chemical byproducts that do not have biological activity, with its peak activity occurring one to two hours after consumption.^[1] However, in patients with liver dysfunction, silymarin and the flavonolignans it contains stay in the blood longer and at concentrations three to five times higher than that of a healthy patient.

Silymarin, including its main component silybin, strengthens and stabilizes cell membranes, stimulates protein synthesis and cell regeneration in the liver, and prevents the production of prostaglandins that otherwise lead to irritation in the body.^[2]

How Milk Thistle Provides Liver Support

Milk thistle and its active components particularly help detoxify and support liver health. Milk thistle can counteract toxin-related damage and other conditions that produce redness and swelling.^[3] Milk thistle:

• Protects against Toxic Substances
• Protects Against Harmful Organisms
• Promotes Normal Liver Function
• Reduces Iron Overload in Thalassemia Patients
• Boosts Glutathione Levels
• May Promote Weight Loss

The most-known and well-established health benefit of milk thistle is how it supports your liver. Silymarin directly blocks toxins that the liver encounters, preventing them from entering liver cells, thus preventing premature cell death. Silymarin is an antioxidant^[4], it soothes redness and irritation,^{[4, 5]}, it provides a defense against various types of harmful organisms,^{[1, 2]} and it prevents the formation of scar tissue, or fibrosis, in the liver and elsewhere in the body.^{[1, 6]}

Protects Against Toxic Substances

Milk thistle counteracts toxin-related injuries to the liver. Scientists have found that silymarin protects against liver damage from drug use, viral hepatitis,^{[1, 7]} death cap (Amanita) mushroom poisoning,^{[2, 8]}, and acetaminophen,^{[1, 9]}. Over 80 percent of the liver is comprised of cells known as hepatocytes. Silymarin keeps toxic compounds from entering these cells, protecting them and, in turn, their contribution to liver function.^[2] It has helped support the liver in individuals exposed to high amounts of hydrogen sulfide.^[10] That’s an amazing variety of scientifically documented liver benefits for this purple flower!

Defends Against Harmful Organisms

Studies found that silymarin slowed and prevented infection in animals by preventing viral entry, fusion, and RNA and protein synthesis. Several small clinical studies found that silymarin given intravenously (in the veins) protected against viral proliferation in patients, and the treatment was well tolerated with no side effects.^[1] In other words, it stopped harmful organisms like viruses from spreading and growing.

Promotes Normal Liver Function

Because of the way it promotes normal liver tissue, milk thistle extract may help normalize liver function in people whose liver has been scarred by both alcohol- and non-alcohol-related toxins. These ailments typically lead to fibrosis, or scarring in the liver, which may ultimately turn into cirrhosis. In clinical studies on people with severe liver conditions, silymarin therapy normalized bilirubin levels, a yellow compound that comes from breaking down the heme in blood. Silymarin also normalized certain liver enzymes.^[1] As a result, silymarin-treated patients lived four years longer, on average, compared with those who did not receive it.^[1]

Reduces Iron Overload in Thalassemia Patients

Thalassemia is one of the most common genetic disorders worldwide. It results in a form of anemia, or low blood levels of iron, requiring regular blood transfusions that can lead to iron toxicity and iron overload. Over a nine-month treatment, thalassemia patients given silymarin experienced better liver function and reduced iron overload as opposed to those using a placebo.^[11]

Boosts Glutathione Levels

Glutathione or GSH is known as the body’s super antioxidant, and it is abundant in the liver. Glutathione bonds with toxins in the body, making them too big to cross cell membranes. This effectively makes the toxins inactive — and easier for the body to transport them out through urine or feces. Silymarin from milk thistle boosts levels of glutathione, which helps the liver detoxify itself of harmful substances.^[2,12]

May Promote Weight Loss

One study in laboratory mice found that obese mice fed silymarin not only improved their liver function and reduced the circulating blood plasma lipids, it also led to a significant amount of weight loss (even when food intake remained the same) compared to mice not given the milk thistle compound.^[13] The jury is out on whether these weight loss results might apply to people.

Milk Thistle & Liver Detox

If you want to detoxify your liver, add milk thistle to your daily regimen. Whether you want to take a supplement or drink milk thistle tea, you should definitely consider the health benefits of this incredible herb. You can even try a full 5-day Liver Cleanse that includes eating a diet free of processed foods and toxins and taking a supplement that includes milk thistle. See our detailed Liver Cleanse Guide.

Milk Thistle Tea Recipe

The seeds of milk thistle are usually used to make tea. You can buy milk thistle seeds in bulk online or at many larger health food stores. You can also buy it in teabags, already prepared.

To make milk thistle tea yourself follow these instructions:

Equipment

• Tea infuser

Ingredients

• Milk thistle seeds
• Distilled water
• Pick a natural sweetener: Organic raw honey, agave, or stevia

Directions

1. Crush one tablespoon of the seeds and place in a tea infuser with three cups of boiling water.
2. Steep for about 10 minutes.
3. Add raw honey, agave, stevia, or another natural sweetener, if desired.

Milk Thistle Safety & Side Effects

Milk thistle has an excellent safety record.^[1] The United States National Toxicology Program studied silymarin and found it to have no harmful effects on lab rats that consumed it daily for two years. In fact, the studies even found that milk thistle reduced the incidence of those rats getting liver tumors.^[14]

Milk thistle may have interactions with alcohol, anti-inflammatory drugs, antiretrovirals, estrogen, fertility agents, anti-anxiety drugs, and products used for heart, stomach or intestines. Check with your healthcare provider for further information and guidance about whether milk thistle is right for you.

Milk Thistle Dosage

While clinical studies have tested doses between 210 mg to 2100 mg daily, the typical and recommended dosage of milk thistle is 420 mg. You can drink up to six cups of milk thistle tea daily.

Best Milk Thistle Supplement

I recommend Livatrex®, our herbal liver support liquid supplement. It is a blend of raw herbal extracts including milk thistle seed, yellow dock root, chicory, and borotutu bark. It uses triple distilled water and vegetable glycerine as a base instead of alcohol, which can harm the liver.

Is milk thistle part of your supplemental regimen? What benefits have you noticed?

Points to Remember

Milk thistle provides many benefits to your overall health, but specifically supports liver function and liver health. The herbal extract of milk thistle is called silymarin, and the main component of silymarin is silybin. Milk thistle provides an excellent, scientifically well-documented means to help boost your liver functioning. If you are concerned about your liver function or want to detoxify your liver, try a milk thistle supplement, milk thistle tea, or try a full liver cleanse.

The post Milk Thistle: Liver Health Benefits & Liver Detox Support appeared first on Dr. Group's Healthy Living Articles.

source https://www.globalhealingcenter.com/natural-health/milk-thistle-for-liver/

Feeling Tired?

The post Feeling Tired? appeared first on Dr. Group's Healthy Living Articles.

source https://www.globalhealingcenter.com/natural-health/feeling-tired-energy-guide/

Calcium & Magnesium: Finding the Right Ratio for Optimal Health

Calcium and magnesium are two macro minerals that are biologically intertwined at the cellular level — a sort of biological yin and yang, if you will. These minerals work together to promote optimal cell metabolism, and keeping them in balance helps ensure that your body systems stay healthy. Both calcium and magnesium are considered macrominerals because the body needs more than 100mg of each per day. While you can get these minerals from your food, taking a calcium-magnesium supplement may help in certain circumstances.

What Is Calcium?

You likely know that calcium is important to the development and maintenance of healthy bones, but this mineral does a lot more. As the most abundant mineral in the human body, calcium enables cells in the body and brain to communicate with one another, helps build muscle tissue, and supports the production and secretion of the hormones used in growth and reproduction.^[1] Low levels of calcium can cause weak bones, brittle nails, weakened grip strength, and fatigue. Calcium deficiency is usually caused by a medical issue, rather than a dietary lack.

What Is Magnesium?

Magnesium may not be as well-known as calcium, but this fellow mineral is also vital to your health and well-being. Magnesium is used in more than 300 enzymes, and helps your body make DNA, RNA, and the antioxidant glutathione. It builds proteins for muscle, bone, and nerve cells, and helps the immune system respond to insult and injury.^[2]

In addition, magnesium helps your body absorb calcium.^[3] Hypomagnesemia, or magnesium deficiency, is usually diet-related, but can also be caused by alcohol abuse or certain kidney conditions. A deficiency in magnesium can cause mental health issues such as anxiety and depression, or physical symptoms like leg cramps, constipation, and heart palpitations. Low magnesium is a stronger predictor of heart conditions than high cholesterol and saturated fats, yet 48 percent of Americans do not get the recommended daily allowance.^[4] This preventable deficiency — and the consequences — are so serious that one group of scientists called it "a public health crisis."^[5]

How Do Magnesium & Calcium Work Together?

Magnesium and calcium are both electrolytes that carry two positive electrical charges (Ca++ and Mg++); in other words, they are cations, which means positively charged ions. Processes in the body constantly work to keep the extracellular levels of these minerals — the amount outside of cells, and in the blood — in balance.

Magnesium and calcium ions can flow by diffusion through cell channels, but when they are bound to other compounds like orotate or citrate, they may need to be actively transported via a "protein transporter molecule." Both get absorbed in the gastrointestinal (GI) tract, and distributed throughout the body and its organs through the blood.

How Does Magnesium Affect Your Calcium Level?

Magnesium is needed for the body to properly absorb calcium, and studies show it even helps dissolve calcium in the blood, deterring the formation of kidney stones.^[6] When people are deficient in magnesium, it leads to "secondary hypocalcemia" — or calcium deficiency.^[7] Thus, calcium and magnesium play an interdependent role in the body.

Some patients with both magnesium and calcium deficiency further develop a resistance to vitamin D absorption, a nutrient that helps the body absorb these macrominerals.^[7] You can see why taking enough of all of these minerals and nutrients is critical for having strong bones, a healthy heart, and a properly functioning nervous system.

While calcium and magnesium work together in many body processes, they sometimes have opposing effects. For example, calcium contracts muscle cells, while magnesium relaxes them. In certain situations, these minerals may actually compete with one another. Usually this happens when the blood has excessive amounts of calcium and not enough magnesium. As a result, it's important that you take these minerals in the correct ratio to prevent an imbalance.

What Is the Recommended Ca:Mg Ratio?

Most experts recommend a 2:1 calcium to magnesium ratio. In other words, if you take the recommended daily allowance (RDA) of 1,000 mg per day of calcium, you should take 500 mg per day of magnesium. Studies show that it is best to not consume more than 500 mg of calcium at a time, so split up your dose, or consume calcium in foods, which naturally spreads it out it up throughout the day.

Most people in the United States and Western world get ample calcium — perhaps even too much given calcium's prevalence in fortified foods. However, without enough magnesium, our bodies are unable to fully use the calcium we do consume. If you are consuming too much calcium or you are not getting enough magnesium, you might want to adjust your calcium to magnesium ratio closer to 1:1 by increasing your magnesium intake, ensuring that you do not exceed 1,000 mg per day of calcium.

Below are the Recommended Dietary Allowances (RDAs) set by the Institute of Medicine Food and Nutrition Board. Your specific intake needs may vary, so contact your health care professional for advice.

Recommended Dietary Allowances (RDAs) for Calcium^[1]

Age	Male	Female	Pregnant	Lactating
0–6 months*	200 mg	200 mg	N/A	N/A
7–12 months*	260 mg	260 mg	N/A	N/A
1–3 years	700 mg	700 mg	N/A	N/A
4–8 years	1,000 mg	1,000 mg	N/A	N/A
9–13 years	1,300 mg	1,300 mg	N/A	N/A
14–18 years	1,300 mg	1,300 mg	1,300 mg	1,300 mg
19–50 years	1,000 mg	1,000 mg	1,000 mg	1,000 mg
51–70 years	1,000 mg	1,200 mg	N/A	N/A
71+ years	1,200 mg	1,200 mg	N/A	N/A

*Adequate Intake (AI)

Recommended Dietary Allowances (RDA) for Magnesium^[1]

Age	Male	Female	Pregnant	Lactating
Birth to 6 months	30 mg*	30 mg*	N/A	N/A
7–12 months	75 mg*	75 mg*	N/A	N/A
1–3 years	80 mg	80 mg	N/A	N/A
4–8 years	130 mg	130 mg	N/A	N/A
9–13 years	240 mg	240 mg	N/A	N/A
14–18 years	410 mg	360 mg	400 mg	360 mg
19–30 years	400 mg	310 mg	350 mg	310 mg
31–50 years	420 mg	320 mg	360 mg	320 mg
51+ years	420 mg	320 mg	N/A	N/A

*Adequate Intake (AI)

Adequate Intake means this amount is enough to ensure nutritional adequacy for young babies, but they may need more.

The Benefits of Magnesium & Calcium

Taking magnesium with calcium in the proper ratio can help your health in a variety of ways. Below are the top benefits that magnesium and calcium provide you.

Ensure Proper Brain Function

Because of their positive electrical charges, the body uses calcium and magnesium - as well as sodium, potassium, and other ions — to send electrical impulses through nerve cells (neurons), which is how the body transmits messages from the brain to the body.^[8] It's truly an amazing process: cell channels open or closed, regulating the electrical charge on one side of a cell membrane, which sends messages throughout the body. These are our thoughts, and the electrical impulses also allow our body to move in response to a desire to do so. Changes in calcium levels in the blood can have substantial changes on nerve cell function.^[8]

Promote Bone Health

Calcium builds strong, dense bones and teeth. Magnesium is also important to bone health.^[2] Maintaining adequate levels of calcium and magnesium prevents the low bone density that often comes with age — or when advanced, osteoporosis, which literally means "porous bones."^[9] Since magnesium is needed for calcium absorption into your cells, including bone cells, it's critical to take both of these minerals.

Help You Sleep

Low calcium and low magnesium levels may influence your quality of sleep. With an adequate supply of each, the body can properly regulate hormones that promote a full night's rest, such as melatonin and cortisol.^[10]

When calcium levels are too high and magnesium too low, the body produces excess cortisol, sometimes called the stress hormones which can interfere with sleep.^[10]

Magnesium helps bring the muscles to a fully relaxed state, lowers your blood pressure, and calms your nervous system. Recent studies show inadequate levels or calcium and magnesium may increase your risk of getting restless legs syndrome, sleep apnea, and insomnia.^{[11, 12]}

Improve Muscle Tension

Calcium and magnesium work together to help muscles contract and relax. Calcium helps with the contraction, while magnesium works to relax them. When there is too much calcium, or too little magnesium, in the blood, muscle tension increases, which may lead to spasms, twitches and feelings of restlessness.^[13] Getting proper levels of calcium and magnesium ensures your muscles stay strong and function correctly.

Balance Gut Health

A thriving gut microbiome not only improves digestion, but also is linked to mental wellness and overall good health.^[14] Deficiencies in calcium and magnesium reduce the diversity of your gut microbiota, and this lack of microbial diversity, coupled with calcium buildup in the gut, can lead to constipation and other gastrointestinal issues.^[15]

Magnesium (such as in Epsom salts) is even used as a laxative in some cases, relaxing the muscles of your lower colon and reducing constipation. To ensure you have a healthy gut and healthy body, taking adequate amounts will help improve the diversity of your gut microbes and keep your bowels moving smoothly.

Make Your Skin Glow

A growing body of evidence suggests that excellent nutrition affects the health, well-being and the attractiveness of the skin. Calcium and magnesium are two such minerals that promote skin health.^[16] Some studies suggest magnesium applied to your skin directly (topically) may improve skin smoothness and hydration, while reducing redness and swelling.^[16]

Help Heart Health

This dynamic duo of macrominerals also promotes heart health. Calcium and magnesium work together to maintain the healthy muscles and blood vessels required for the heart to function at top level. Low magnesium levels can lead to a buildup of calcium in the blood, which can cause calcifications in the arteries and other blood vessels.

The Atherosclerosis Risk in Communities (ARIC) Study found that people with low magnesium and high calcium had a greater risk of hypertension (high blood pressure), stroke and heart conditions.^[17] Presumably, the opposite holds as well: ensuring an adequate balance of these minerals will give your heart health a boost.

Bolster Joint Function

Calcium and magnesium support joint health. When magnesium levels fall too low, calcium can build up in the joints over time. Studies indicate that not getting enough magnesium can lead to osteoarthritis, a degenerative joint condition, rheumatoid arthritis, and joint space narrowing, particularly in Asian and Caucasian but not African-American populations studied. Magnesium intake also supports healthy cartilage.^[18]

Foods Rich in Calcium & Magnesium

There are several foods that are rich in both calcium and magnesium. Below are a few that have higher levels of both minerals:

Food	Calcium (mg) Per Serving	Magnesium (mg) Per Serving
Sesame Seeds (1 tbsp)	351 mg	126 mg
Spinach (1/2 cup, cooked)	245 mg	157 mg
Swiss Chard (1 cup)	101 mg	151 mg
Kale (1 cup)	179 mg	31 mg
Almonds (1 oz.)	75 mg	100 mg
Figs (1 cup, dried)	124 mg	51 mg
Quinoa (1/2 cup)	47 mg	197 mg

Additionally, you can find calcium in foods such as yogurt, milk, oranges, and dates. Magnesium is readily available in beans and even dark chocolate. A diverse diet can help you consume an optimal amount of both these vital nutrients.

Calcium & Magnesium Supplements

It's best to get your calcium and magnesium from a balanced diet because the body absorbs them best from foods. Where your diet falls short, you can get these essential minerals from supplements.

Calcium and magnesium supplements come in a variety of forms, including tablets, a liquid calcium and magnesium supplement, and calcium-magnesium powder.

The best form of magnesium and also calcium are orotates; in other words, calcium orotate and magnesium orotate. Dr. Hans Nieper found that orotates are preferentially transported across the cell membrane, allowing for up to ninety-five percent absorption, compared to a mere thirty percent for citrate and even lower for carbonates.^[19]

Many nutrients rely on each other and work in tandem to be absorbed and effectively used by your body -- calcium is no different. Vitamin D helps your body get the most out of the calcium you consume in your diet. This is important because if you're unable to use the calcium you receive in your diet, your body may pull it from your bones.

When to Take Calcium & Magnesium Supplements

Although you need both calcium and magnesium, you do not necessarily have to take them in the same tablet. However, doing so minimizes the number of tablets you have to swallow and may save on costs. You can take either mineral at any time of the day, with some caveats. Calcium should not be taken in doses higher than 500mg elemental calcium — the absorbable calcium from a supplement which all supplements must report— at a given time. Most supplements provide much less than this.

One type of calcium supplement, calcium carbonate, must be taken with meals because it requires stomach acid to liberate the calcium from the carbonate, whereas others like calcium citrate and calcium orotate can be taken without food. When you take magnesium before bed, it can help your body relax and encourage a restful sleep.

At very high concentrations, calcium can interfere with magnesium and vice versa, the dosages on most supplements are moderate and under the RDA, so you can safely take them together. Our bodies evolved to absorb multiple minerals and vitamins from our food, digest them, and deliver the absorbed portion to your cells and tissues. However, if you have a specific health condition, contact your healthcare provider.

Side Effects & Safety Considerations

Most people can get sufficient levels of calcium by eating a balanced diet, but it can be harder to get enough magnesium — hence the widespread level of magnesium insufficiency and deficiency in people.^[5] The key is finding the right balance between the two minerals and making sure you also get sufficient levels of other key nutrients, like zinc, vitamin D3, selenium, phosphorus, potassium and methylsulfonylmethane (MSM). Each one of these plays a vital role in maintaining your health and well-being.

Getting too much supplemental calcium —more than 1,000 mg per day — has been linked to heart conditions, but the evidence is inconsistent.^[20] The real issue behind these heart conditions may actually be a lack of magnesium. Since low magnesium lowers calcium absorption into your bones and teeth, it causes excess amounts to circulate through the bloodstream, which may be linked to heart heart.^{[4, 5]}

The Food and Nutrition Board established the tolerable upper limits for calcium listed below, but please be aware that these levels are not necessarily what are recommended or best for your health, given the scientific research linking excess calcium supplementation to cardiovascular conditions.

Tolerable Upper Intake Levels (ULs) for Calcium^[1]

Age	Male	Female	Pregnant	Lactating
0–6 months	1,000 mg	1,000 mg	N/A	N/A
7–12 months	1,500 mg	1,500 mg	N/A	N/A
1–8 years	2,500 mg	2,500 mg	N/A	N/A
9–18 years	3,000 mg	3,000 mg	3,000 mg	3,000 mg
19–50 years	2,500 mg	2,500 mg	2,500 mg	2,500 mg
51+ years	2,000 mg	2,000 mg	N/A	N/A

To avoid calcium toxicity that would come from excessive amounts in the blood, pay careful attention to how much you consume daily. Remember that there are many calcium-fortified foods on the market, from orange juice to bread. Too much calcium can not only interfere with magnesium absorption, but can also lead to cumbersome side effects including constipation, kidney stones, fatigue, and headache.^[1]

Best Forms of Calcium & Magnesium

The best calcium supplements include magnesium, which maximizes your absorption of the former, while also giving you the benefits of the latter. Supplements with calcium orotate and magnesium orotate are ideal, because orotates can cross the cell membrane and enter the cell for maximum bioavailability . Look for products that are plant-sourced, GMO-free, and free of impurities. Intracal™ is one such product with a perfect ratio of calcium to magnesium. Supplements can be found at health-food stores, online, and sometimes at your healthcare provider's office.

Points to Remember

Calcium and magnesium are two macrominerals that are vital to overall health and well-being, so make sure you get enough. The ideal ratio of calcium to magnesium is usually 2:1 but can vary depending on a number of factors, including your age and your current health status. Almost half of Americans are magnesium-deficient, which means many people may need a 1:1 ratio, which essentially means more magnesium. Whether you are getting these minerals through diet or supplementation, maintaining optimal balance of calcium and magnesium levels will promote optimal brain, bone, muscle, and heart health.

The post Calcium & Magnesium: Finding the Right Ratio for Optimal Health appeared first on Dr. Group's Healthy Living Articles.

source https://www.globalhealingcenter.com/natural-health/calcium-and-magnesium/

Falling in Love this Season with Burt’s Bees Natural (and Affordable) Cosmetics

Beauties, it is not often that I create full makeup looks on LPN. When I do play with beauty looks around trends or new seasons, I’m still about embracing my favourite features – which for me are all about my lashes and a healthy glow. So, when Burt’s Bees reached out to team up on a look that fit my personal idea of beauty for New York Fashion Week, I jumped at the idea!

When it comes to makeup, my style tends to be quite natural with a focus on long lashes, rather than letting norms dictate my concept of beauty. So when I’m playing around with trends and the latest fall colours, I love to accentuate my favourite features – that’s what makes me feel my most beautiful. As someone whose beauty routine go-to is a lip balm, I had so much fun playing with the hydrating, vibrant colours of Burt’s Bees’ new Liquid Lipsticks. Needless to say – I fell in LOVE.

I created this look for the perfect summer to fall transition. It is a combo of tawny brown eyes and dusty pink lips, with a little highlighter to brighten up the face. While I’ve chosen to stick to more neutral tones, the Burt’s Bees Beauty Collection includes some powerful bursts of colour to make a dramatic entrance to fall, if you’re someone who likes to play up a bold lip!

One thing my readers often ask me is, “Where do you find affordable natural beauty products that actually work?”Well, dear ones, I am happy to announce that I’ve been in flight for the past 10 hours from Vancouver to Frankfurt, and my foundation is still on, my eye shadow and liner is still intact and despite taking a red-eye, I don’t look like I’ve melted. How’s that for effective? Oh, and all of the products are affordable and available at CVS!

So here’s how it all went down – the below picture is a spread of all the colours and products I have used for the look, including my favourite combo of dewy and warm tones to enhance what God(dess) gave to us ;)

 

I started off my look with Burt’s Bees Goodness Glows Liquid Makeup in Ivory. It is one of the lightest shades of the 18 shade collection. It is a hydrating and full coverage formula that helps moisturize and smooth your skin tone.It is, of course formulated without parabens or silicones – and it even uses sustainably sourced Meadowfoam seed oil, which is the queen when it comes to moisturizing.

From there, I added a little glow by using their new All Aglow Bronzer & Highlighter sticks in Golden Shimmer and Opal Mist. By using these products together, my skin was glowing and my cheek bones brightened for the perfect look. And of course, they are both 100% natural. They are formulated with coconut oil, jojoba oil, cupuacu butter and daikon radish extract, which creates a smooth application that easily blends into the skin.

I created the perfect look for my eyes by using the Burt’s Bees Nourishing Eyeliner Pencil (in Warm Brown) and their Eye Shadow Trio (in Blooming Desert). The 100% Natural Eyeshadow Trio has a perfect amount of pigment –It’s not too much, but not too little. You can build the colour easily and I found it really lasts.

The Burt’s Bees Nourishing Eyeliner Pencil is long-wearing and perfect for any occasion. Like I said, I’ve been flying for hours and my eyeliner still looks crisp. Normally, I would remove makeup before a long flight, but this natural liner is safe for sensitive eyes so I don’t have to worry. I also love that the Eyebrow Pencils are sourced from responsibly harvested cedar wood, and contain Meadowfoam and Mango oil.

Finally, I completed my look with a pretty lip using a combination of Burt’s Bees’ Glossy Lipstick in Peony Dew and their Liquid Lipstick in Blush Bay, which is one of their CVS exclusive gilded shades. 

There are 18 incredible Liquid Lipsticks shades, so picking one was a little tough. With that being said, all of their Liquid Lipsticks last for up to 4 hours and moisturize while they build bold, brilliant colour. The 100% natural formula includes shea butter, apricot and babassu oil (say bye bye to petrolatum, dimethicone and synthetic dyes)!

Enjoy the entrance into fall, and beauties, don’t forget to shop all of the Burt’s Bees favourites in stores and online at CVS Pharmacy.

X

K

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