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

The post Falling in Love this Season with Burt’s Bees Natural (and Affordable) Cosmetics appeared first on Living Pretty, Naturally.

source http://livingprettynaturally.com/fall-ing-love-season-burts-bees-natural-affordable-cosmetics/

Selenium Benefits, Foods, & Deficiency: All You Need to Know

Selenium (Se) is a trace mineral that supports your body in many ways. It contributes to reproductive health,^[1] thyroid health,^[2] and helps reduce DNA damage due to its antioxidant nature in certain forms.^[3] Nuts, seeds, beans, and some vegetables are rich in selenium, but you can also take this essential micronutrient supplementally when your diet falls short.

How Selenium Benefits Your Body

• Acts as an Antioxidant
• Boosts Thyroid Health
• Resists Harmful Organisms
• Promotes Normal Lung Function
• Helps Fertility
• Supports Healthy Pregnancy
• Supports Heart Health
• May Improve Longevity

What Is Selenium?

Selenium is named for the Greek goddess of the moon, "Selene." A non-metallic, group 16 element, selenium is a member of the oxygen family, which includes sulfur and tellurium.

In addition to being an essential nutrient in the body, selenium is a semiconductor, which means it can transfer electrical energy, but not quite as well as conductors, like metals. As a result of that property, it used in modern electronics.

What Does Selenium Do in the Body?

Several enzymes in the body — selenoproteins — require selenium to function properly.^[4] Selenoproteins are particularly important for thyroid gland function, DNA repair, fertility, and sexual reproduction. Selenoproteins comprise part of the enzymes glutathione peroxidase and thioredoxin reductase, which help DNA replication and cell protection. These two enzymes not only protect DNA against oxidative damage caused by free radicals but also repair damage that does occur. Essentially this means that selenium promotes graceful aging.

Another selenium-containing enzyme called iodothyronine deiodinase converts the thyroid hormone thyroxine (T4) to the more actively used triiodothyronine (T3) by removing one iodine ion. In this way, you must have selenium for your thyroid to properly function.^[5]

The Benefits of Selenium

Selenium fulfills several important roles in the body. One of its most well-known benefits is for thyroid support, but selenium has several less-known benefits. It supports metabolic function, prevents DNA damage, plays a role in heart health, and even resists harmful organisms on your skin and in your body, boosting your immunity. Below are the most important benefits this mineral provides to your health:

Acts as an Antioxidant

Oxidative stress causes wear and tear on our bodies that becomes more and more evident as we age. Antioxidants neutralize free radicals, counteracting the oxidative stress and cell damage they otherwise cause.^[6] Along with vitamins C and E, selenium is one of the most important antioxidants for the human body.^[7] Selenium’s antioxidant properties typically come when it is in selenoproteins, rather than as a selenium compound (S₂).

Boosts Thyroid Health

Selenium is critical for the endocrine system, especially the thyroid gland, which affects metabolism, as well as heart, brain, and muscle function. Selenium helps convert T4 to T3 by removing one iodine molecule through the selenium-containing iodothyronine deiodinase molecule. Thus, selenium is critical for proper functioning of your endocrine system and thyroid gland.^[5]

Resists Harmful Organisms

Selenium has antifungal properties.^[8] On the skin, selenium — usually in the form of selenium sulfide (SeS₂) — resists the growth of harmful fungus species.^[9] It also has been shown to resist the cytotoxic (cell-killing) action of aflatoxins present in certain fungus species. This is one reason why selenium sulfide is an active ingredient in certain dandruff and anti-itch shampoos, conditioners, lotions, and creams. Within your body, selenium also resists harmful organisms, and in that way boosts your immune response to invading pathogens.^{[10, 11]}

Supports Lung Health

Scientific studies found that when asthmatics took selenium supplements, they experienced fewer asthma symptoms than those taking a placebo.^[12] People with asthma may have lower selenium levels in their blood, though it is not clear if this is a cause of asthma or an effect of the condition.^[12]

Helps Fertility & Supports Healthy Pregnancy

Men and women alike who are actively trying to conceive a child should ensure they receive enough selenium in their diets or take supplements. Selenium supplementation strongly increased sperm motility in fully half of the subfertile men in a study conducted in Scotland.^[13] Selenium also plays an important role in human conception and pregnancy, and a lack can lead to infertility. Pregnant women with adequate selenium had higher birth weight infants compared with those who had lower blood serum levels of this mineral.^[14].

Supports Heart Health

Studies have found that selenium supports heart health by improving blood flow, fights against redness, swelling, and irritation in the body. Studies have linked selenium concentrations in the blood with better cardiovascular health,^[15] although the evidence is still accumulating.

May Improve Longevity

Studies link adequate selenium levels to longevity and anti-aging benefits. The main mechanism for this is selenium’s role as an antioxidant, fighting against cell damage, and it even plays a role in defending against serious and even fatal health conditions.^[16] Selenium may also help reduce cognitive decline — the reduction in brain function — that happens with age, also due to its antioxidant effects.^[17]

How Much Selenium Do You Need?

At Global Healing Center, we measure wellness by the body’s ability to carry out its natural functions and processes. The most important thing you can do to support your health is to sufficiently nourish your body. That means consuming the right nutrients — mainly from the foods you eat. The National Institute of Health’s Office of Dietary Supplements created this Recommended Dietary Allowances (RDA) chart to help consumers understand the daily intake levels for selenium that you should strive for.^[18] Adults nineteen and above should take 55 micrograms (mcg) daily. Pregnant and lactating women should increase their intake levels.

Life Stage	RDA (in micrograms)
Birth-6 months	15 mcg
7-12 months	20 mcg
1-3 years	20 mcg
4-8 years	30 mcg
9-13 years	40 mcg
14+ years	55 mcg
Pregnancy	60 mcg
Lactation	70 mcg

If you miss a dose of your daily supplement, do not double up your dose the next day.

Selenium Deficiency

Most Americans receive adequate amounts of selenium from their diet, but there are regional differences in intake levels; this happens because its levels vary in soils in different regions, which in turn affects its concentration in vegetables.^[18] According to the National Institutes of Health, selenium intake is higher in people living in the Midwestern and Western U.S., and lower in the South and Northeast. Additionally, intake varies by race, with Caucasians having higher intake levels than African Americans.^[18]

If you don’t get enough selenium in your diet, you may develop a selenium deficiency. A deficiency is rare, but can occur more frequently in people with autoimmune conditions including HIV and Crohn’s Disease.

Signs you're experiencing a selenium deficiency include:^{[18, 19]}

• Poor memory
• Fatigue
• Low immune health
• Slow wound healing
• Peripheral neuropathy
• Infertility

Taking a selenium supplement can provide a regular, consistent serving of selenium that you need to prevent deficiencies and ensure your body is functioning properly.

Foods High in Selenium

You can readily find selenium in many nutritious foods including nuts, beans, and seeds. Selenium is abundant in plants and soil, and as a result, there are many selenium-rich vegetables you can eat. Meat can also serve as a source of dietary selenium, but I recommend eating a plant-based diet for optimal health. Try the following foods for your best boost of this vital mineral.

• Brazil nuts - ½ oz 268 mcg
• Sunflower seeds - ¼ cup 19 mcg
• Brown rice - 1 cup 19 mcg
• Shiitake mushrooms - ½ cup 18 mcg
• Chia seeds - 1 oz 15 mcg
• Lima beans - 1 cup cooked 10 mcg
• Cabbage - 1 cup 3.5 mcg
• Spinach - 1 cup 3 mcg

There are many other foods that contain selenium but are not a natural source. Some of the most common foods, like bread, are made with flour or other ingredients fortified with selenium and other vitamins and minerals — sort of like adding a multivitamin to the recipe. Although this sounds like a good way to help round out the nutritional profile of the food in question, the fortified nutrients are typically synthetic, and the body absorbs nutrients best from the foods it naturally occurs in. Learn more about these foods and others in the 7 Best Vegetarian Foods for Selenium.

Forms of Selenium

There are several types of selenium in supplements and even more forms that are found in nature in plants and animals. The most common selenium forms you will find on the shelf include both inorganic sodium selenite and sodium selenate, and carbon-based selenium forms (organic) selenomethionine or selenium-enriched yeast.

Selenomethionine: Organic selenomethionine is naturally formed in many plants and is the variety found naturally in selenium-rich foods like Brazil nuts, legumes, grains, and fish.

Selenocysteine: Organic selenocysteine and its close chemical cousin methylselenocysteine are selenium-containing amino acids that the body uses for protein synthesis.

Selenate: Inorganic selenate is a form found naturally in shellfish and vegetables of the Brassica family (cruciferous vegetables like broccoli, cabbage, and Brussels sprouts) and the Allium family (onions, garlic), as well as radishes.^[20]

Selenite: This inorganic form is often used in supplements and pet foods. Studies have found it has strong antioxidant properties in this form. It is present in garlic (along with selenomethionine).

Selenium-enriched yeast: This form is commonly sold in supplements. The yeast (a fungus) is grown on a selenium selenite medium, but supplements with selenium-enriched yeast contain mainly selenomethionine, with trace amounts of methylselenocysteine and gamma-glutamyl Se-methylselenocysteine.

The bioavailability of the types varies, but the body absorbs selenomethionine and selenate best, at around 90 percent. In contrast, only 50 percent of selenite gets absorbed.^{[18, 21]}

Selenium Side Effects

Selenium itself does not have side effects when taken in the recommended doses but can be toxic at higher amounts. Ingesting too much can result in an overdose or selenium toxicity.^[22] which has the following symptoms:

• Diarrhea
• Itchy skin
• Hair loss
• Unusual fatigue
• The odor of garlic on breath or in sweat
• Metallic taste in the mouth

While this is a rare situation, if you suspect you may have taken too much selenium, contact your healthcare provider immediately. As always, keep vitamins and all supplements out of reach of children.

What’s the Best Selenium Supplement

Most people should aim to get their daily dose of vitamins and minerals by eating a mix of fruits, vegetables, seeds, and oils, but where your diet falls short, supplements can help. Most people get enough selenium from their diet, but if you feel you may be at risk of a selenium deficiency or just do not get enough of selenium-rich foods, you can take a supplement. Choosing the right selenium supplement, you need to know two things: the source of the selenium and its concentration. Selenium supplements can be made synthetically or sourced from natural ingredients. The selenium concentration indicates how much selenium each serving provides.

I recommend our plant-based Global Healing Center Selenium supplement. Made from high-quality, certified-organic mustard seed, it's GMO-free, vegan, and gluten-free. It provides naturally-occurring selenomethionine which has the highest bioavailability of the organic (carbon-based) selenium forms.

Points to Remember

Your body uses selenium in several enzymes critical to your body’s healthy functioning, including ones involved in producing thyroid hormones and protecting cells and DNA from oxidative damage, and promoting fertility. Your body does not produce this essential nutrient so you must get it from selenium-containing foods or supplements. Plant-based foods rich in selenium include beans and other legumes, cereal grains, seeds, nuts, onions, and cruciferous vegetables. You can also find selenium in fish, shellfish, and dairy. The best form of selenium to buy is selenomethionine, a naturally-occurring organic form that the body absorbs better than other forms.

The post Selenium Benefits, Foods, & Deficiency: All You Need to Know appeared first on Dr. Group's Healthy Living Articles.

source https://www.globalhealingcenter.com/natural-health/selenium-benefits-foods-deficiency/

Fish Oil Supplements: Are the Fish Oil Benefits True?

The golden, egg-shaped capsules that we typically recognize as fish oil supplements have gained widespread popularity among health seekers. Found in the tissues of oily, cold-water fish, the oil is a rich source of omega-3 fatty acids, which are essential for many vital functions in the body, including brain function, muscle activity, and normal growth and development.

The benefits of fish oil are thought to include the alleviation of inflammation, protection against heart disease and certain cancers, and support for cognitive function, among other advantages. Yet the scientific opinion behind fish oil supplements is contradictory, with some studies supporting its positive effects and other studies finding neutral or even adverse effects from fish oil supplements.^{[1, 2]}

Is fish oil good for you? There is much evidence to support that it is beneficial and safe to consume when it comes from a high-quality, organic source. And, as outlined later in this article, fish oil side effects are generally quite minor. If you are wondering what fish oil is good for, or how much fish oil per day is necessary to achieve its potential benefits, read on.

Top Fish Oil Benefits

• Beautifies Skin and Hair
• Supports Heart Health
• Bolsters Brain Health
• Reduces Inflammation
• Strengthens the Immune System
• Supports Eye Health
• Cancer Prevention

Fish oil gets its benefits from its high concentration of omega-3 fatty acids, which support general health and well-being in many ways. The two types of omega-3 fatty acids found in fish oil that are powerhouses for health are docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Essential to heart and brain health, DHA and EPA from fish oil can play a role in everyday wellness, particularly when combined with healthy body weight and regular exercise.

Beautifies Skin and Hair

Fish oil may help support healthy skin and hair. Deficiencies of DHA and EPA in the diet can lead to dry, irritated skin, as well as dandruff. While fish oil may help maintain skin moisture and support hair growth, more research is necessary to back these claims. Some small studies link increased fish oil consumption with a reduction in the symptoms of eczema, perhaps due to its anti-inflammatory properties.^[3]

Supports Heart Health

The consumption of fish oil, whether in food or supplements, provides nutrients that support cardiovascular health. One systematic review of the scientific literature found that increased fish oil consumption reduces the rate of adverse cardiac outcomes such as heart attack and stroke.^[4] The evidence is mixed, however, and some large studies have found that omega-3 supplements have no measurable effect on cardiovascular risk factors.^[5]

Although more research is needed to fully understand the entirety of the situation, researchers agree that omega-3 fatty acids like the ones found in fish oil are necessary to many aspects of heart health. Some studies support the benefits of fish oil to promote normal blood pressure, especially in people with moderate to severe hypertension.^[6] The omega-3s in fish oil can also reduce high levels of triglycerides, another risk factor for heart disease.^[7] Because the omega-3s in fish oil help prevent platelets from clumping, fish oil may reduce the risk of a blood clot. Moreover, researchers have seen a reduction of total cholesterol — as well as an increase in high-density lipoprotein (HDL) cholesterol, or "good" cholesterol — among people who increase their consumption of fish oil.^[8]

Bolsters Brain Health

The relationship between the omega-3 fatty acids found in fish oil and brain health is an intriguing subject for researchers — especially when you consider that somewhere between 5 to 10 percent of the mass of the human brain is made up of DHA omega-3 fatty acid. DHA is necessary for optimal brain health and cognitive function at all stages of life, from infants and children to adults and the elderly.

Researchers believe that DHA plays a key role in neural signaling and helps our brains to work faster. A deficiency of DHA in the body has been associated with deficits in learning and cognitive function, which has led many researchers to explore fish oil as an elixir to help the brain function at peak performance.

Although more research is needed, scientific interest in fish oil for brain health revolves around conditions such as Alzheimer's disease and attention-deficit/hyperactivity disorder (ADHD), as well as depression and other mental health conditions. One review of the literature found that omega-3 fatty acids from fish oil have a preventive effect on mood and anxiety disorders.^[9]

Reduces Inflammation

The omega-3s in fish oil have natural anti-inflammatory properties. In normal healing, inflammation is the body's reaction to infection and a necessary part of the immune system. However, when inflammation does not subside, or when it exists without the presence of an infection, it can have detrimental effects on the body in many ways. The ability of omega-3 fatty acids to reduce inflammation means that fish oil may help with the symptoms of various autoimmune disorders — including rheumatoid arthritis, inflammatory bowel disease, asthma, and allergies. Yet the scientific evidence is early on just how effective fish oil is for chronic disorders like these.^[10]

Strengthens the Immune System

Fish oil may also have benefits for people with compromised immune systems. A 2013 study found that DHA-rich fish oil enhances the activity of B cells, which are white blood cells that help make antibodies for a healthy immune response.^[11]

Supports Eye Health

Some studies show that fish oil may help to relieve the symptoms of dry eye, a condition in which the eye cannot maintain its protective coating of tears. The omega-3 fatty acids in fish oil may improve the function of the glands in the eyes that produce tears, thereby helping to reduce irritation from dry eye.^[12]

The scientific evidence is mixed concerning the benefits of fish oil for age-related macular degeneration, which involves the deterioration of the macula (the central portion of the retina) and is the leading cause of vision loss in the U.S. While some studies support the use of high-dose fish oil for macular degeneration, other studies find that fish oil supplements do not alter the progression of the disease.^[13]

Aids in Cancer Prevention

The omega-3 fatty acids in fish oil may protect from certain cancers, such as breast and colorectal cancer. Researchers have found that fish oil can reduce cancer-causing compounds, such as prostaglandin E2 in the colon, which may trigger colon cancer. And various studies associate increased consumption of marine omega-3 fats with a reduced risk of breast cancer.^[14]

Some studies, however, link high-dose fish oil consumption with an increased risk of prostate cancer.^[15] Authors involved in these studies caution men against taking "mega" doses of fish oil supplements for this reason.

Best Sources of Fish Oil

If fatty fish is not a regular part of your diet, you can take fish oil supplements to reap the omega-3 benefits. Just make sure your fish oil comes from high-quality, organic sources. Here's a guide to finding them.

Traditional Sources

• Alaskan wild salmon
• Sardines
• Mackerel
• Herring
• Anchovies
• Black cod

Cod liver oil, which is made only from the liver of cod, is also a good source of the omega-3 fatty acids DHA and EPA.

Other Alternatives

Vegans can turn to plant-based sources of omega-3 fatty acids, which may provide similar benefits to marine sources. Plant-based sources include:

• Chia seeds
• Walnuts
• Soy
• Flax
• Flaxseed oil
• Hemp seeds
• Canola oil
• Omega-3 supplements derived from algae

In most cases, the type of omega-3 fatty acid available in plant-based sources is alpha-linolenic acid (ALA), which the body can convert to the DHA and EPA needed for vital functions. The body's conversion rate is slow, however, so plant-based sources may not yield as high a concentration of DHA and EPA as marine sources. One exception in the plant world is algae, which does contain bioavailable DHA and EPA.

Which Is Best: Food or Supplement?

Our bodies evolved to eat whole food rather than the isolated compounds and nutrients found in supplements. But because most fatty fish contains high levels of mercury, relying on whole fish for omega-3s may expose the body to harmful amounts of mercury. Avoiding mercury is important for everyone, but especially for women during pregnancy and breastfeeding. For this reason, many people turn to fish oil supplements, which do not contain even trace levels of mercury.

If you prefer to get your marine omega-3s from whole food and don't subscribe to a plant-only diet, stick to wild salmon, sardines, anchovies, and herring, which tend to be low in mercury and other contaminants. Bivalves such as mussels, clams, and oysters are also a very good, low-mercury source of beneficial omega-3s.

How Much Fish Oil Per Day?

Eating fatty, low-mercury fish — such as wild salmon, sardines, anchovies, or herring — twice a week is a good way to get your dietary allowance of fish oil.

Daily DHA/EPA Recommendation	Dosage
Adults	250-500 mg
Children	50-100 mg
Pregnant/breastfeeding women	Up to 700 mg

Whether you get it from supplements or whole foods, 250–500 milligrams daily of combined DHA and EPA is generally enough for adults to maintain overall health.^[16] Pregnant and breastfeeding women need an additional 200 milligrams per day, while a total of 50–100 milligrams per day is enough for an infant or child.^[17]

If you are taking a fish oil supplement for a particular health reason, you may take anywhere from 200–3,000 milligrams of combined DHA and EPA per day, depending on the health concern.

How much fish oil is considered safe? The American Heart Association recommends not exceeding three grams of fish oil supplement daily. Always consult with your doctor or healthcare provider before beginning a supplement regimen.

Side Effects of Fish Oil

The side effects of fish oil are usually quite mild, and fish oil is generally safe to consume. Side effects from fish oil supplements can include:

• Bad breath
• Belching
• Heartburn
• Nausea/upset stomach
• Loose stools

To avoid these side effects, be sure to take fish oil with meals rather than on its own.

Consuming extremely high doses of fish oil (over three grams) can have a side effect of bleeding (e.g., nosebleeds) and may increase the risk of hemorrhagic stroke.

Are There Risks to Taking Fish Oil?

When taken at the recommended doses, fish oil carries only minor risks (see side effects above). There is some evidence that high-dose fish oil may increase the risk of prostate cancer; however, other studies find that fish oil may actually help prevent the same type of cancer, and more research is needed.^[18]

Should You Take a Supplement?

Scientific opinion about fish oil tends to flip-flop just as much as fish do themselves. Yet we still have a raft of good evidence on the benefits of fish oil for a range of health issues. Some of the most compelling studies show that it can reduce high blood levels of triglycerides for heart health, lower the risk of breast and colon cancer, and alleviate mood and anxiety disorders.

Fish oil supplements may be the best way to get a serving of fish oil that is high enough to be effective for your particular health concern. If you decide to take a supplement, you can take fish oil in the form of capsules, liquid, or pills (be sure to take organic fish oil, and always discuss the regimen with your healthcare provider). Alternatively, plant-based omega-3 supplements offer the same beneficial DHA and EPA fatty acids as marine sources do for optimal health.

The post Fish Oil Supplements: Are the Fish Oil Benefits True? appeared first on Dr. Group's Healthy Living Articles.

source https://www.globalhealingcenter.com/natural-health/fish-oil-benefits/

Kidney Cleanse Diet: A Step-by-Step Guide

Your kidneys are among the most important organs in your body. They work hard every day detoxifying the blood and sending waste toxins out through the urinary system. Kidneys also balance electrolytes, regulate minerals, like calcium, and help maintain a healthy blood pressure. With all this work to do and with so many chemicals in our environment, it’s not surprising that one in three Americans is at risk of developing kidney disease in their lifetime or that 10 percent of Americans will develop painful kidney stones. Supporting your kidneys with a cleanse or simply incorporating certain foods and herbs into your diet can improve kidney health and provide other health benefits.

Short Breakdown of the 4-Day Kidney Cleanse

• Pre-Cleanse: Gather necessary supplies like healthy foods, distilled water, apple cider vinegar (ACV), and lemon juice.
• Cleanse Prep (Morning 1 Only): Prepare Kidney Cleanse Drink and prepare Lemon-ACV mix.
• Days 1–4: Minimize your consumption of solid foods, eating only kidney-cleanse friendly fruits like watermelon or avocado, as well as raw nuts and seeds, if needed. Drink a full glass of the Kidney Cleanse Drink at 9 a.m., 12 p.m., 3 p.m., and 6 p.m. or every three hours starting after your first meal. Drink ACV-Lemon water throughout the day.

Read the full details below

What Do Kidneys Do?

Part of your body’s renal or urinary system, the kidneys are curved, fist-sized organs located halfway down your back that perform critical functions in your body. Perhaps most importantly, they are instrumental to your ability to detoxify chemicals you encounter. They filter more than 200 quarts of blood daily, removing nearly two quarts of water and metabolic waste that gets excreted as urine.

The kidneys also help regulate and balance your sodium, phosphorus, and potassium levels. The importance of these nutrients is often glossed over, but proper, balanced levels are critical for good health and life.

Finally, the kidneys are responsible for releasing three hormones — erythropoietin, renin, and activated vitamin D. Erythropoietin supports red blood cell production, renin controls blood pressure, and vitamin D is necessary for the body to effectively use calcium, as well as many other benefits.

Signs of Poorly Performing Kidneys

Kidney issues can arise silently or suddenly. High levels of calcium in the blood may lead to calcium deposits in the kidneys, which ultimately produce kidney stones. People with stressed kidneys may experience the following symptoms:

• Nausea
• Fatigue
• Itchy, dry skin
• Bad taste in the mouth
• Swollen ankles
• Brain fog
• Changes in urine frequency or color
• Leg pain
• Frequent urinary tract infections (UTIs)

What’s the Best Kidney Cleansing Diet?

A kidney cleansing diet involves eating foods and herbs that support normal kidney function while avoiding foods that discourage kidney function. It can be done for a brief period, as an actual cleanse, and below, we provide a protocol for a four-day Kidney Cleanse. You can also take a less regimented approach and simply incorporate these foods and herbs into your regular diet. Either way, taking these steps will provide specialized nutrients that support your kidneys and boost your overall health and wellness.

Herbs for Kidney Cleansing

Since ancient times, herbalists have embraced the therapeutic characteristics of plants and used them as remedies for a variety of health conditions, including helping kidney function. The following herbs can be taken in supplements or used to make tea. A few are listed below, but see more in our best herbs for kidney cleansing article.

Java Tea

This herb known popularly as java tea (Orthosiphon stamineus) contains caffeine, and, as its name indicates, is typically served in herbal tea form. Studies found that it lowers uric acid in the blood, which can otherwise accumulate and cause painful conditions like gout, which is a painful form of arthritis associated with kidney dysfunction. It also helps protect the kidneys and stomach, lowers cholesterol, balances blood sugar, and is an antioxidant.^[1]

Brahmi or Gotu Kola

Also called water hyssop, this herb (Bacopa monnieri) is frequently used in Ayurvedic medicine. It reduces oxidative stress on cells, and specifically protects the kidneys by balancing blood sugar, uric acid levels, and blood lipid levels.^[2] Brahmi also increases blood flow to the brain.^[3]

Uva Ursi

This low-growing evergreen herb, also called bearberry leaf (Arctostaphylos uva-ursi), has been safely used for centuries in traditional medicine to support urinary tract health.^[4] Uva ursi can deplete potassium levels by increasing urination, so make sure you get enough in your diet.

Horsetail

Scientists have found this marsh plant to be as safe and effective as the commonly used diuretic, hydrochlorothiazide, without causing excess loss of electrolytes.^[5] Horsetail (Equisetum arvense) not only works to cleanse the kidneys but it also helps protect the liver.^[6]

Kidney Cleanse Foods

There are many foods that help detox the kidneys. You can add these to your regular eating plan, or follow a temporary diet that focuses specifically on kidney-cleansing foods. If you have kidney disease, your healthcare provider may have specific diet recommendations, such as limiting sodium (salt) and potassium. However, if you are trying to be proactive about kidney health, these foods are just a few kidney-cleansing foods you can try.

Baking Soda

Sodium bicarbonate, commonly used as baking soda, has incredible benefits for the kidneys! In a two-year study, only 9 percent of patients with chronic kidney disease who took a small daily dose of bicarbonate developed end-stage renal disease, compared to 45 percent of the other group.^[7]

Celery

Vegetables and fruits high in antioxidants are generally good for the kidneys. That’s because antioxidants counteract the harmful effects of certain toxic chemicals and harmful free radicals in the blood, which, of course, filters through the kidneys. Celery is known to help urinary tract issues and reduce blood sugar, blood pressure, and blood lipids (fats).^[8]

Cucumbers

These watery vegetables have many kidney-boosting properties, including preventing the accumulation of uric acid crystals in joints, which leads to gout. Cucumbers are also high in silicon, and act as a diuretic, helping the kidneys remove toxins.

Beets

Beets have high levels of antioxidants, and help remove calcium buildup in the kidneys, which otherwise can lead to kidney stone formation. You can drink beet juice, eat whole beets. Eating your beets raw in salads or in juice is a great boost to your kidney cleansing.

Onions and Garlic

Both of these bulbs from the Allium family contain high levels of quercetin, a powerhouse nutrient that helps reduce swelling and redness, and protects kidney cells from damage.^[9]

Foods to Avoid for Healthy Kidneys

Just as certain foods help the kidneys function better, other foods stress the kidneys. High-protein diets with a lot of red meat and full-fat dairy stress the kidneys. If you are doing a cleanse or just want healthier kidneys, avoid these foods:

• Liver and organ meats
• Red meat
• Seafood (especially sardines, anchovies, shellfish, tuna)
• Beer and distilled liquor (wine is ok)

Kidney Cleanse Recipes

One of the most effective strategies for promoting kidney health is to combine the various fruits, vegetables, and herbs that support kidney health so they can work together. Below are just a few ideas you can use to get started.

Ginger Root and Turmeric Tea

To make a tasty kidney cleanse tea that also benefits your digestive system, squeeze the juice from a one- or two-inch piece of ginger root into hot water. Add a half teaspoon of turmeric. Turmeric not only has antioxidant properties, it also reduces harmful molecules circulating in your blood, which benefits the kidneys.^[10] Ginger scavenges damaging free radicals and improves kidney function. Together they pack a punch!

Fruit and Vegetable Juices

Make juice from fresh organic watermelon, beets, ginger, celery, and lemon for super kidney benefits, or try one of these kidney-cleansing drinks.

Dr. Group’s Kidney Cleanse Drink

Although this drink is part of the four-day protocol outlined below, you can drink a glass of this anytime for a kidney-cleansing boost. Add a dash of raw, organic, unpasteurized apple cider vinegar (ACV), a squeeze of lemon, and a dropperful of Renaltrex® to distilled water. Renaltrex is an all-natural, vegan blend of several of the kidney-cleansing herbs listed above. It’s available in the Kidney Cleanse Kit, which is linked to below.

4-Day Kidney Cleanse

If you want to perform a four day kidney cleanse, these instructions will tell you what you need to know before you start and while you are detoxing.

Items You Need for the Kidney Cleanse

The following are the supplies you will need for the four day kidney cleanse.

• The Kidney Cleanse Kit, which includes:
• • 1 bottle of Renaltrex
  • 1 bottle of Oxy-Powder®
  • 1 bottle of Latero-Flora™
• 2 gallons of distilled water
• 1 bottle (8 ounces) of Organic Raw Apple Cider Vinegar
• Organic, kidney-cleansing fruit for breakfast each morning
• Kidney-friendly snacks, like raw nuts and seeds, or avocado

Protocol

We recommend you follow the schedule below to maximize the benefits from your kidney cleanse. However, you may modify it to fit your daily routine, especially if your work schedule varies (for example, you work nights).

Make sure you do not eat 30 minutes before or after drinking the Kidney Cleanse Drink.

Preparation (Day 1 Morning Only)

7:30 am: Step 1 — Make Your Kidney Cleanse Drink: Start with 1 gallon of distilled water. Pour out 5 ounces of water to make room for the ingredients you will add. Add 2 ounces (the whole bottle) of RenalTrex, 2 tablespoons (1 ounce) of organic raw apple cider vinegar (ACV), and the juice of 1 organic lemon. Shake and refrigerate – You will drink this gallon over the next 4 days. If you need to work or run errands during the day, bring it with you in a small cooler.

7:30 am: Step 2 — Make Your Water / Lemon / ACV Drink: Take a second gallon of distilled water and pour out 6 ounces. Add 2 tablespoons (1 ounce) of organic raw apple cider vinegar to the water. Add 4 ounces of fresh-squeezed organic lemon juice (approximately the juice from one lemon). Drink this for snacks, during meals, and between meals when thirsty. Drink as much as you like throughout the day. The more you drink, the more successful your kidney cleanse will be. When you finish this mix, make another gallon and continue to drink as needed.

Daily Protocol (Days 1-4)

8:00 am: For breakfast, choose one of the following kidney-cleansing fruits and eat as much as you like: apples, cranberries, grapes, oranges, papaya, watermelon, strawberries, blueberries, and raspberries. For best results, all fruit should be organic. If fresh fruit is not available, use frozen or dried.

9:00 am: Drink one 8-ounce glass of the Kidney Cleanse Drink.

10:00 am: Water / Optional Snack – Drink 12 ounces of your Water/Lemon/ACV Drink. If you need a small snack, munch on organic raw sunflower, chia, hemp or pumpkin seeds. Also, raw nuts such as walnuts, Brazil nuts, or almonds will work. It’s best to avoid the snack if possible and just drink the Water/Lemon/ACV Drink. Remember you are cleansing!

12:00 pm: Drink one 8-ounce glass of the Kidney Cleanse Drink.

1:00 pm: For lunch, eat fresh organic vegetables, make homemade vegetable soup or broth, or eat a salad. Use or combine the following vegetables: kale, dark leafy greens like kale, collard greens, spinach, asparagus, beets, cabbage, celery, turmeric, ginger, and parsley. Drink only the Water/Lemon/ACV Drink with your lunch meal. Make your lunch in the morning and bring it with you to work or if you eat out, eat a salad.

3:00 pm: Drink one 8-ounce glass of the Kidney Cleanse Drink.

4:00 pm: Drink 12 ounces of the Water/Lemon/ACV Drink. Optional: if you want a small snack, have one handful of organic raw seeds or nuts.

6:00 pm: Drink one 8-ounce glass of the Kidney Cleanse Drink.

7:00 pm: Dinner: follow the same suggestions as you did for lunch using fresh organic vegetables, homemade vegetable soup, or eat a fresh salad. Drink only the Water/Lemon/ACV Drink with your dinner meal.

8:00-10:00 pm: Before bed, take 4 capsules of Oxy-Powder and 2 capsules of Latero-Flora. The Latero-Flora will help balance the probiotic bacteria in the intestinal tract to assist in kidney cleansing. Try to not go to bed past 10 pm.

Helpful Notes About the Cleanse

• To Summarize, drink four 8-ounce glasses of the Kidney Cleanse Drink: at 9 a.m. (or one hour after breakfast), 12 p.m. (or one hour before lunch), 3 p.m., 6 p.m. (or one hour before dinner). Throughout the rest of the day, drink the Water/Lemon/ACV drink. The more you drink, the more it flushes out your system.
• For optimal results drink only the Renaltrex Kidney Cleanse Drink and Water/Lemon/ACV drink throughout the four days. Avoid milk, alcohol, bottled juices, energy drinks soft drinks or diet drinks, as these liquids will decrease the effectiveness of the kidney cleanse, and add more toxins to your body.
• You should be able to perform this kidney cleanse while carrying on your normal daily activities. Oxy-Powder can cause watery stools, so make sure a bathroom is nearby. If your stools are liquid, remember this is not diarrhea but the detoxing of compacted fecal matter from the intestinal tract.
• If you want extra tips about kidney clansing, please read our 10 Essential Tips to Maximize Kidney Cleansing article.

Points to Remember

Being aware of your kidneys is important for everyone, not just people with impaired kidney function. A kidney cleanse can help you maintain the health of these two important organs throughout your life. There are many kidney-cleansing herbs, foods, and teas you can add to your lifestyle to boost your kidney health. To get the best bang for your buck, perform a four-day kidney cleanse. This involves following a clean diet that’s based on simple, organic vegetables and drinking a special Kidney Cleanse Drink that contains specially formulated herbs.

Your Story

Have you ever done a kidney cleanse? Are you thinking about trying one? We’d love to hear your thoughts. Please tell us about your experience in the comments section below.

The post Kidney Cleanse Diet: A Step-by-Step Guide appeared first on Dr. Group's Healthy Living Articles.

source https://www.globalhealingcenter.com/natural-health/kidney-cleanse-diet/

Lung Cleanse: 10 Ways to Detox Your Lungs

If your lungs are overworked or damaged by smoking, illness, allergies, or just being around air pollution in the environment, you can take specific steps to cleanse your lungs. Keeping your lungs clean, clear, and healthy will give you a greater connection to your vital life force.

What Is a Lung Cleanse?

A lung cleanse is a natural procedure designed to detoxify, cleanse, and refresh the delicate respiratory linings of the bronchial passages and lungs by purging them of accumulated environmental toxins, harmful organisms, and irritants. You can also help cleanse and strengthen the lungs with deep breathing exercises, massage, or certain herbs and oils with healing properties.

Who Needs a Lung Cleanse?

A lung cleanse can help anyone, since we all live in a world full of harmful chemicals, toxins, and irritants which can exert constant stress upon the lungs, but they are particularly effective for certain individuals. Whether you want to improve your lung function, or you want to kick-start a new smoke-free life, a lung cleanse is a great start on the path to a healthy lifestyle.

Smokers

I strongly recommend all smokers quit smoking before you end up with lung disease or serious lung damage. If you currently smoke, you should cleanse your lungs with one or more of these practices.

Recent Ex-Smokers

People who have recently quit smoking can benefit from cleansing their lungs, which helps clear out the gunk from the past. While you will still need time for your lungs to heal themselves, you can stimulate that process with a lung cleanse.

People With Lung Conditions

If you have specific health concerns, there is no substitute for the advice of a healthcare practitioner. When you’re having those conversations, ask them about the lung cleansing activities, herbs, and oils described here.

People With Pets & Allergies

Many people deal with allergies on a daily basis, whether from pets, pollen, or other common airborne allergens. Lung cleansing can help you clear out the allergens and may relieve some symptoms.

How to Detox Your Lungs

We’ve gathered together the best lung cleansing options with some additional information below.

Deep Breathing Exercises

You can increase the amount of oxygen that gets to your lung by regularly engaging in deep breathing exercises. Studies found that deep breathing after heart surgery helped aerate the lungs, bringing more oxygen and promoting healing.^[1] Taking long, slow, deep breaths not only brings more oxygen into the lungs, but it also helps oxygenated blood to spread out through the body. This technique has the bonus of helping you relax.

Try taking ten slow, deep breaths three times daily to expand lung capacity and oxygenation to your bloodstream.

Essential Oils

Add several drops of these essential oils to a diffuser or humidifier in your home. Inhale deeply several times near where the cool steam emerges from the diffuser or humidifier. These oils smell great and have aromatherapeutic properties. You can couple this with a thought, such as “breathing in love and health, breathing out toxins.” Visualize eliminating accumulated toxins as you exhale, it can expedite the healing process.

• Oregano: Not just for cooking, oregano oil is well-known for its ability to deter harmful organisms like fungi and bacteria.^[2]
• Tea Tree: This oil from the famous Australian Melaleuca tree can boost your immune system.^[3]
• Eucalyptus: Another oil from an Australian tree, eucalyptus, has powerful antimicrobial properties against viruses, bacteria, and fungus.^{[4, 5]} Not only that, there’s a long history of safely using it to promote lung health.
• Peppermint: The menthol in peppermint can boost exercise performance, likely by increasing lung activity.^[6] Ironically, some studies indicate that too much may increase nasal congestion so keep this in mind.^[7]

Exercise

When you exercise hard and breathe heavily, it helps increase your lung capacity and strengthens your entire cardiovascular system — the lungs, heart, and blood vessels. Conversely, scientists have irrefutable evidence that physical inactivity weakens your whole body and leads to illness. Likewise, we know that staying in good physical shape helps prevent many chronic conditions, like diabetes and cardiovascular disease.^[8] If you go for even a light jog, you push breath to your lungs and get your blood flowing. For people who just quit smoking, this helps the lung healing process. If you live in an area with heavy pollen or suffer from allergies, you may want to jog indoors on a treadmill.

Castor Oil Packs

Castor oil packs have been used for centuries as a traditional remedy for respiratory ailments and improving lymphatic circulation. To help clear phlegm and toxins from your lungs with castor oil packs, soak 100 percent cotton flannel sheets or old shirts, cut up, with organic, cold-pressed castor oil that has been warmed up — but not too hot. Place these on your chest while lying down. Cover your mattress with a waterproof pad or garbage bags so you do not get oil on your bedding. Once you’ve placed the warm, oil-soaked strips on your chest, cover that with a plastic sheet (such as a cut-up garbage bag) and a heating pad. Keep this castor oil pack on for one to two hours, and then rise and clean up.

Chest Percussion

When mucus, fluid, or phlegm accumulates in your lungs, you can use chest physiotherapy or postural drainage and percussion. It’s an effective technique but requires the help of a healthcare provider, or sometimes at home with the help of a friend or family member. It involves getting into certain positions and gently thumping or drumming on the chest to help loosen the mucus so that it can be spit or coughed out. It can also bring more oxygen into the lungs.^[9] Percussion is used to assist symptoms from certain medical conditions,^[10] but can be used anytime you have congestion in your lungs you want to get rid of. Have someone tap gently on your back near one lung at a time as you cough. You can also lie on your side with your body at an angle to help loosen the phlegm and push it outward.^[11]

Eat Lung-Cleansing Foods

Studies show that antioxidant-rich foods counter the production of mucus, fluid, and phlegm in the body, which tend to accumulate in the lungs and airways.^[12] An antioxidant is a substance which counteracts oxidation in your cells. Raw fruits and vegetables are typically good sources of antioxidants.

An easy way to understand oxidation is with the example of fruit. When you cut an apple, the fruit pulp turns brown and spoils as oxygen in the air touches it — this is oxidation. The same process happens inside your body and is called oxidative stress.^[13] Free radicals, such as “reactive oxygen species,” cause damage to your cells. Consuming antioxidants counters these effects, leading to healthier lungs and a healthier you.

The following are among the best lung-cleansing foods.

Cruciferous Vegetables

Broccoli, bok choy, cauliflower, cabbage, and other cruciferous vegetables are associated with a lower risk of lung cancer.^[14] The effect was particularly strong in current and ex-smokers, and with raw vegetables, indicating that when you quit smoking and start eating more of these veggies, you can reverse the damage. That’s pretty incredible.

Honey

Honey is not only high in antioxidants, it also has antimicrobial, anti-inflammatory, and anticancer effects, according to a review of medical research.^[15] It has been used since ancient times to treat and soothe many lung and respiratory conditions, including asthma, tuberculosis, and throat infections. Try a spoonful of raw honey by itself, or add it to an antioxidant tea, like green tea or matcha.

Berries & Berry Juice

Berries pack a powerful lung-cleansing punch. Try cherries, blueberries, cranberries, strawberries, goji berries, or acai berries to add lung-supporting antioxidants to your diet.^{[16, 17]} Berry juice can replace an unhealthy snack or accompany a meal. You can also make detox water using berries.

Ginger

Several natural chemical compounds in ginger root (Zingiber officinale) — gingerols, paradols, and shogaol — have well-documented antioxidant, anti-inflammatory, and anti-cancer properties.^[18] The anti-inflammatory nature of ginger means it helps break down mucus and improves blood circulation in the body.^[18] You can use ginger in cooking, grate it raw on salads, or make ginger tea from mashed ginger root, lemon, and honey.

Aloe Vera

Exciting research has shown that aloe vera, which has antioxidant characteristics, helped reduce the damage caused by cigarette smoke on lung tissue in mice.^[19] A second study with rats found similar results, with aloe vera increasing the body’s production of macrophages, a white blood cell involved in immune system response to irritants.^[20] You can drink aloe vera juice, or take it as a supplement.

Herbs

Many herbs have properties that support lung health. Oregano, orange peel, elecampane, eucalyptus, peppermint, lungwort, osha root, chaparral, and lobelia can be used in tea, recipes, or taken as herbal supplements. Rather than growing or buying these herbs separately, you can enjoy them in a single lung cleanse supplement, Allertrex®. This all-natural lung cleansing spray is a blend of organic herbs and essential oils that promote smooth respiratory health, assist with normal lung function, and cleanse your lungs of harmful agents.

Avoid These Mucus-Producing Foods

Some foods may cause mucus production in your body, so if you tend to experience chest congestion, or have asthma or COPD (chronic pulmonary disease), I recommend avoiding these foods:

• Dairy products (milk, cheese, yogurt, ice cream)^[21]
• Processed meat
• Fast food
• Chocolate ^[22]

Other Ways to Keep Your Lungs Clean

For people with lung ailments or allergies, smokers, or ex-smokers who want to improve their lung health, there are other activities you can engage in that will help ensure the air you breathe is as healthy as it can be.

Keep Your House Clean

Regularly wipe down your shelves, ceiling fans, and all around your house as allergens and lung irritants lurk in seemingly benign dust. After you dust, vacuum. Vacuum at least three times a week if you have carpet, especially if you have indoor pets. Make sure to use a vacuum with high-rated HEPA filtration.

Use Natural Cleaning Products

Instead of using cleaners with harsh chemicals known to irritate your lungs,^{[23, 24]} use homemade do-it-yourself cleaning products, or buy environmentally-friendly, non-toxic formulations. Common items like baking soda, lemon juice, and vinegar are all you need to get started.

Use an Air Purifier

A good quality air purifier can remove allergens, dust, and pollutants from the air in your home, helping your lungs to rest easy. People can even end up with “sick building syndrome” from spending too much time in poorly ventilated buildings. Standalone air purifier units can provide focused filtration on a room-by-room basis. Depending on your goals, you may also want to weigh the benefits of a whole-home filtration system.

Buy Plants for Your Home

House plants produce oxygen, which we humans need for survival. They also filter out toxic chemicals from the air. A lot of people do not realize that if plants do not get enough sunlight, they will consume oxygen rather than producing it, so make sure to open your windows to let in the sunshine! One study in India found a building with many plants reduced eye irritation by 52 percent, respiratory conditions by 34 percent, and headaches by 24 percent in workers! ^[25]

Benefits of a Natural Lung Cleanse

We use our lungs every moment of every day, and they get exposed to the pollutants and allergens that we inhale. Your body has an amazing, built-in ability to heal itself, and of course, that includes the lungs and the airways leading to them. Cleansing your respiratory tract can catalyze and improve your body’s self-healing properties. Lung cleansing can help you breathe easier in the short-term and boost your immune system in the longer-term.

Points to Remember

The number one way to improve lung health is to reduce the number of toxins you’re inhaling. For smokers, this means it’s time to quit smoking. People who recently quit smoking, current smokers, people regularly exposed to smoke, individuals with lung ailments, or people exposed to air pollutants can all benefit from a lung cleanse. You can cleanse your lungs by engaging in deep breathing exercises, cardiovascular exercise, using tea tree, eucalyptus, peppermint, or oregano essential oils alone, in a diffuser, or together in an herbal supplement like Allertrex. You can also eat lung-cleansing foods such as cruciferous vegetable and high-antioxidant berries. Clean your home often. Vacuum regularly and use non-toxic cleaning products. Invest in an air purifier, and get some house plants to help naturally cleanse the air in your home.

How to Cleanse Your Lungs Naturally

Length: 2 minutes

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source https://www.globalhealingcenter.com/natural-health/lung-cleanse-detox-your-lungs/