10 Natural Ways to Lower Blood Sugar

If you're looking for natural ways to lower your blood sugar, you're not alone. While diabetes affects some 30.3 million American adults, another 84.1 million have prediabetes. Prediabetes and its close cousin metabolic syndrome can lead to type 2 (adult-onset) diabetes when a person does not make dietary and lifestyle changes.^[1] These numbers do not include women with gestational diabetes — glucose intolerance that comes on during pregnancy — or people who suffer from occasional blood-sugar swings. When you add all of those together, you have a huge number of people wondering how to manage the symptoms of high blood sugar.

Did you know that there are natural, non-invasive ways to maintain steady blood sugar? The following tips offer a great place to start. We'll discuss the top foods that lower blood sugar, foods to avoid, and supplements. But first, you should understand the different forms of diabetes.

What Are the Types of Diabetes?

Type 1 Diabetes: In this condition, also called juvenile diabetes, the pancreas produces little or no insulin. Insulin is a hormone that allows glucose to enter cells and make energy. This type is usually diagnosed in children under 18 and is a lifelong condition. Although individuals with type 1 diabetes must take insulin, blood sugar can still be managed through healthful dietary choices and other natural methods.

Type 2 Diabetes: In type 2 or adult-onset diabetes, the body doesn't respond to insulin as well as it should, and over time the pancreas may not produce enough. This form is usually brought on by poor dietary and lifestyle habits. If not managed well through diet changes, increased exercise, and other lifestyle modifications, type 2 diabetes can lead to further health complications.

Prediabetes: People with prediabetes have blood sugar levels that are higher than normal but not in the diabetes range; they are at increased risk of heart disease, stroke, and type 2 diabetes. Adopting a healthy lifestyle can often reverse the course of prediabetes and send people back into the normal range.

Metabolic Syndrome: This condition involves a group of risk factors that can increase the risk of heart disease, diabetes, and stroke — including high blood sugar, high blood pressure, excess fat around the waist, high triglyceride levels, and abnormal cholesterol levels.

How to Lower Your Blood Sugar

Whether you have diabetes or have blood sugar levels you want to control for other reasons, a healthful diet, plenty of exercise, and other healthy-lifestyle measures, as outlined below, are great natural ways to lower blood sugar. Always consult with your healthcare provider if you have a specific condition and want to see how these actions might affect you.

1. Exercise

Staying active can help control your blood sugar. This is not just true for people who are overweight; a 2017 study showed that in normal-weight adults, less physical activity resulted in higher blood sugar.^[2] Increasing your physical activity to about 150 minutes a week of moderate exercise (about 30 minutes a day, five days a week) can help. Alternatively, brief spurts of high-intensity exercise — such as 30 seconds of sprinting, followed by walking or slow jogging — can help to lower blood sugar for one to three days, according to one study.^[3]

2. Stay Hydrated

Drinking enough liquids is an easy way to help lower blood sugar. When you get dehydrated, it concentrates the sugars in your blood, raising your glucose levels. Avoid soda and sugary drinks, and instead, choose distilled water with a squeeze of lemon. Aim for at least eight glasses of water per day, or up to half your weight in ounces (if you weigh 200 pounds, drink 100 ounces per day). This amount can include other healthy beverages that keep you hydrated while keeping your blood sugar at a normal level. Be sure to not drink more than 27 to 33 ounces in one hour to avoid stressing the kidneys.

3. Lose Weight

Studies show that moderate weight loss can result in lower blood glucose levels in overweight and obese people. As a result, healthcare providers will often recommend losing weight as a treatment strategy for type 2 diabetes.^[4] By losing between 5 and 10 percent of their body weight, people with either prediabetes or metabolic syndrome may reduce their risk of developing type 2 diabetes by 58 percent.^[5] If you are interested in losing a few pounds, check out our tips for weight loss article.

4. Decrease Stress

When you're under stress, your body creates the hormone cortisol, which stimulates glucose production. This cortisol gets used for energy in your body's fight-or-flight response. If you experience constant or regular stress, it can raise your blood glucose levels. In contrast, when you reduce your stress, your blood sugar levels can normalize. Read up on our techniques for reducing your exposure to environmental stressors. Some suggestions include taking regular time out to relax each day, going for walks outdoors, using aromatherapy, or learning a relaxation technique such as meditation, mindfulness, or yoga.

5. Quit Smoking

The nicotine in cigarettes makes your body more resistant to insulin. When your body does not respond properly to insulin, blood sugar levels go up. Studies show that smokers with diabetes need a larger dose of insulin to control their blood glucose level.^[6] By quitting smoking, you can give your body a chance to avoid the damaging effects of high blood sugar — among all the other health benefits you will see from eliminating this bad habit.

6. Get Enough Sleep (But Not Too Much)

Some studies link sleep deprivation with higher blood sugar levels. Interestingly, both sleeping too little or sleeping too much can raise blood glucose. In one study of over 4,800 people with type 2 diabetes, people who slept less than 4.5 hours and more than 8.5 hours a night had higher A1C levels (average blood sugar levels in a 2-3 month period) than those who slept between 6.5 and 7.4 hours a night.^[7] For your best bet, aim for close to 8 hours of shut-eye each night.

7. Eat a Healthful Diet

Adopting a healthy diet is one of the most effective ways to reduce your blood sugar levels. Follow cardinal rules like these:

Avoid High-Glycemic Foods

A high-glycemic food is one that makes your blood sugar rise quickly. Included in the list of high-glycemic foods are obvious ones like sweets, candy, and sugar — but other foods are high in the glycemic index as well, such as white bread and pasta, white potatoes, and white rice. Lower glycemic foods include whole grains like whole-wheat bread and brown rice, as well as non-starchy vegetables like leafy greens, broccoli, bell peppers, and the like. (See "Foods that Lower Blood Sugar Levels," below.)

Choose Lean Proteins

Eat plant-based proteins such as beans, legumes, and nuts. A plant-based diet will give you optimal health, reducing your risk for various diseases. While we advocate a raw, vegan diet, we understand that not everyone will adopt this lifestyle. If you’re going to consume animal products, opt for lean protein choices such as poultry and fish instead of red meat.

Divide Your Plate

At meals, divide your plate so that it is half non-starchy vegetables, one-quarter lean protein, and one-quarter high-fiber-containing complex carbohydrates, such as brown rice or quinoa. Most vegetables will fill you up because they are loaded with fiber and water. Lean proteins will also provide a feeling of satiety.

8. Opt for Foods That Lower Blood Sugar Levels

The following foods are lower on the glycemic index than other dietary choices, which means they will not spike your blood sugar and are also healthier in the long term as part of your daily wellness regimen.

Whole Grains

When you eat whole grains, your blood sugar level rises more slowly after a meal than it does after eating refined grains, because the fiber in whole grains slows the digestion of carbohydrates. If you eat white bread or pasta, replace them with whole-grain varieties. Swap out white rice for brown rice, and expand your repertoire of grains by trying quinoa, barley, or teff. For breakfast, try whole oats — not the instant varieties, which may reduce glucose and insulin after a meal.^[8]

Leafy Greens

All non-starchy vegetables can help to lower blood sugar, but some studies show that leafy greens are especially helpful and can even reduce the risk of type 2 diabetes.^[9] In addition to your favorite salad greens, branch out with spinach, kale, chard, collards, and bok choy.

Avocados

Avocados are very low in sugar and low in carbohydrates, making them excellent at controlling blood sugar spikes. Avocados also contain healthy, monounsaturated fats, which studies show can help improve blood sugar regulation.^[10]

Nuts

Filled with healthy fats yet low in carbohydrates, nuts can help keep your blood sugar steady. One study found that tree nuts in particular — such as almonds, cashews, walnuts, and pistachios — improve glycemic control in people with Type 2 diabetes.^[11]

Legumes

Legumes — such as lentils, chickpeas, beans, and peas — are foods high in fiber and low in fat. One study found that individuals who ate 3–4 servings of legumes a week had a 35 percent lower risk of developing type 2 diabetes.^[12]

Apple Cider Vinegar

The jury is out on apple cider vinegar, which some studies find effective at lowering blood sugar after meals. Yet, other studies have found that apple cider could negatively impact glycemic control.^[13]

9. Avoid the Following Foods

There are several foods that you should avoid to maintain a normal, steady blood sugar level.

Sugar

It may seem obvious to avoid sugar, which makes blood glucose spike — yet sugar is hidden in many foods including bacon, ketchup, and fruit juice, and takes a bit of detective work to root out. Become a food label reader and avoid foods and drinks with added sugars.

High-Fat Foods

Eating a diet high in fat, particularly saturated fats, can raise blood sugar levels, according to many studies. Stick to moderate consumption of healthier unsaturated fats, like those found in olive oil and avocados, and keep an eye on your total fat intake to keep your blood sugar in check.^[14]

Refined Carbohydrates

Refined carbs such as white bread, pasta, white rice, and potatoes are high-glycemic and can lead to a rapid rise in blood sugar levels. Replace them with whole grains, which are absorbed more slowly into the bloodstream and also contain more fiber, vitamins, and minerals.

Processed Food

Often filled with added sugars and refined carbohydrates, many types of processed food have high glycemic values. Read labels carefully to steer clear of high-fructose corn syrup and other added sugars that make blood glucose spike.

10. Try Supplements That Lower Blood Sugar

Some supplements, including herbs and vitamins, can naturally promote normal blood sugar levels.

Ginseng

A few studies show that American ginseng may help to prevent hyperglycemia and control blood glucose. More studies are needed, but adding a ginseng supplement to a healthy diet may be beneficial for blood sugar control.^[15]

Fenugreek

Some studies show that fenugreek may help to keep blood sugar in check. Try taking 50 grams of fenugreek-seed powder twice daily to aid in lowering blood sugar.^[16]

Vitamin D

Research into the effects of vitamin D on blood glucose levels is intriguing. Studies show that people who are deficient in vitamin D may have higher blood glucose levels and that taking a vitamin D supplement may help normalize blood glucose levels.^[17]

What Causes High Blood Sugar?

Blood sugar can spike if you overeat, eat high-glycemic foods, don't exercise enough, or — if you are diabetic — when you miss taking your diabetes medicine (insulin). High blood sugar can also be a side effect of certain medications. When high blood sugar is a long-term or frequent condition, it can have harmful effects including damage to nerves, blood vessels, and organs.

Symptoms of High Blood Sugar

Keep an eye out for the symptoms of high blood sugar, which can include:

• Excessive thirst
• Fatigue
• Weight loss
• Blurred vision
• Frequent urination
• Headaches

What Is a Normal Blood Sugar Level?

Normal blood sugar levels vary from 80 mg/dl to 200 mg/dl, depending largely on when you last ate. In the morning, before you eat breakfast after having gone the night without eating, it's typically at its lowest. Conversely, right after eating a meal is when it's typically at its highest. Postprandial blood sugar, which is measured about two hours after a meal is also an important indicator. Fasting blood sugar over 100 mg/dl can indicate prediabetes; over 126 mg/dl is considered diabetic. Diabetes can be confirmed with a hemoglobin A1C test that measures your average blood sugar level for the past two to three months. Also, dangerous, hypoglycemia, or low blood sugar, happens when glucose in the blood drops below 70 mg/dl.

	Fasting	Immediately After Eating	2 Hours After Eating
Normal	80-100 mg/dl	170-200 mg/dl	120-140 mg/dl
Prediabetic	101-125 mg/dl	190-230 mg/dl	140-160 mg/dl
Diabetic	126 mg/dl	220-300 mg/dl	200 mg/dl

How to Check Blood Sugar

Your healthcare provider can check your blood sugar by pricking your finger with a lancing device to get a drop of blood. Apply the drop of blood to the glucose test strip to see your level. Doctors may also do a urine test, but they are not as accurate as a blood test. However, a urine test can accurately measure ketones, a byproduct your body produces when it burns fat for energy. Your body makes ketones when there is not enough insulin to help the body use sugar for energy. Ask your doctor if you need a separate test to measure ketones.

Points to Remember

When it comes to lowering your blood sugar, adopting the basic tenants of a healthy lifestyle will have a significant effect—including eating a healthy diet, staying active, getting enough sleep, avoiding stress, keeping hydrated, quitting smoking, and maintaining a healthy body weight.

Ginseng, fenugreek, and vitamin D are great supplements to normalize blood sugar levels, as are whole grains, leafy greens, avocados, nuts, and legumes. Be sure to also avoid sugar, starchy carbs, and other high-glycemic foods because they will raise your blood sugar.

The post 10 Natural Ways to Lower Blood Sugar appeared first on Dr. Group's Healthy Living Articles.

source https://www.globalhealingcenter.com/natural-health/natural-ways-to-lower-blood-sugar/

Neem Oil & Leaves: 7 Impressive Health Benefits & Uses

In Indian mythology, neem has a divine origin. When the elixir of immortality was being carried to heaven by divine beings, drops fell on the neem tree, which led to its miraculous healing properties. Found throughout the Indian subcontinent, Ayurvedic medicine practitioners have used the bark, leaves, flowers, seeds, and fruits of the neem tree (Azadirachta indica) for centuries.

Neem comes in many forms, from oil to tea to honey. Neem benefits your skin, hair, and immune system, among other body systems. You can grow it in your flower garden and put it to use as a natural, chemical-free insect repellant and herbicide. Here's everything you need to know about neem oil benefits and uses.

What Is Neem Oil?

Known as the Indian lilac tree, practitioners of Ayurvedic and Siddha medicine throughout India, Sri Lanka, Nepal, Pakistan, and the Maldives have relied on the neem tree throughout the ages to promote health.^[1] In Sanskrit, people call the neem tree arista (which means "perfection, happiness, secure") as well as nimba, which means "to give good health." It turns out neem oil contains quercetin, a flavonoid plant pigment that acts as a strong antioxidant with well-documented health properties. Neem oil contains several other active compounds, including nimbi, salannin, azadirachtin, and several fatty acids.

Neem oil is made either by cold-pressing seeds or soaking crushed seed kernels and extracting using hexane. Cold-pressing is ideal since heating removes active compounds, and hexane may add unwanted chemicals. Hexane extraction is usually used to make soaps.

7 Health Benefits of Neem Oil

Various parts of the neem tree, including seeds, leaves, flowers, and bark, contain a host of nutrients and plant compounds with health-enhancing properties. Over the past thousand years, natural health practitioners have prescribed its use for a variety of ailments such as snake bites, malaria, and even constipation.^[12] Here are some of the most well-known health-related uses for neem and products made from it.

1. Supports Digestive Health

Neem has long been used to help promote gut health and digestion. In the Ayurvedic tradition, the tree's bark is used to help different stomach ailments, including gas and bloating. Modern research has verified that neem extract has gastroprotective properties: a 2004 study demonstrated that 30-60 mg of the extract, taken twice a day, helped heal stomach ulcers.^[3]

2. Aids Cleansing & Detoxification

Neem's support for digestive health extends one step further than just helping your digestion. It turns out the tree's bark may help defend against intestinal invaders. Neem offers significant activity against various types of harmful organisms, especially those that affect the digestive system. By promoting good bacteria (probiotics) while deterring harmful ones, neem supports a healthy and happy gut.

3. Encourages Healthy-Looking Skin

Neem essential oil is also known for its skin-enhancing benefits. Practitioners of Siddha medicine, a traditional practice from Southern India and Sri Lanka, added neem oil to herbal concoctions or made neem soap to help skin conditions such as eczema, psoriasis, ringworm and even leprosy.^[4] You may find neem oil listed as an ingredient in many natural cosmetic, soap, and anti-aging products. Neem's fatty acids, vitamins, and powerful antioxidants are the perfect trifecta to help rejuvenate the skin by diminishing wrinkles and fine lines.^[5]

4. Promotes Healthier Hair

Neem's benefits also extend to your hair, helping to make it stronger and fuller. Using a shampoo with neem oil helps improve scalp health through its anti-fungal, anti-bacterial, and anti-inflammatory properties. You'll see healthier hair follicles as a result. Those same properties curb dandruff by providing nourishment across the entire scalp and deter Candida, a fungus known to cause those pesky skin flakes.^[6] Neem can also help you rid yourself of every parent's nightmare: lice. Topical lice products with neem seed extracts have been shown to eradicate the adult lice in a single treatment — but not the nits (eggs), which you will still have to remove manually.^[7]

5. Boosts Oral Health

Before you could buy toothbrushes on store shelves, Ayurvedic practitioners recommended their patients use neem twigs to clean teeth, relieve painful toothaches, and prevent gum disease. Perhaps it's no surprise to learn that, today, neem bark is an active ingredient in several natural oral health products, from toothpaste to mouthwash. Neem's anti-bacterial properties help limit bacterial growth in the mouth, reducing the risk of swollen gums (gingivitis), bad breath (halitosis), and even more serious dental issues like plaque buildup and tooth decay.^[8]

6. May Act as a Natural Birth Control

Research suggests that neem may have anti-fertility effects, acting as a natural birth control. A study found that neem leaf extract has spermicidal (sperm-killing) action, reducing human sperm motility to near zero at a 3mg dose.^[9] Studies showed that applying neem oil intravaginally before sex prevented conception in rhesus monkeys, rats, and rabbits.^[10] Neem oil may prevent the implantation of a fertilized egg in humans, as well as lab animals. The anti-conception effects were completely reversed after its use stopped in studies.^[10] We don't recommend relying on neem for birth control; always consult your healthcare provider.

7. Acts as an Antioxidant

Neem's impressive health-related properties don't stop there. Scientists have found the strong antioxidant plant pigment called quercetin in neem.^[11] This and other compounds act as free radical scavengers, picking up harmful reactive oxygen species (ROS) throughout the body, and therefore reducing the risk of disease. Neem also reduced premature cell death (apoptosis) of healthy cells, while helping to destroy harmful cells.^[11] Researchers have found neem can be an effective tool against some serious diseases.^[2] It's easy to see why neem is known as a "wonder tree."

Forms of Neem

Different forms of neem supplements and applications are available, ranging from:

• Neem Bark: Neem bark is often ground to a powder. This neem powder is then used to protect the gastrointestinal tract, to repel harmful intestinal invaders, as well as an insecticide.
• Neem Leaves: Neem leaves can be used as a poultice or steeped into a tea to reduce stomach upset or fever, and to help promote heart health.
• Neem Oil: Neem oil is made from the seeds of the neem tree. It can be used to help promote clear, healthy skin, for gut health, as a birth control, and for natural pest control. You can buy neem oil spray or straight oil that can be diluted as needed.
• Neem Tea: Neem tea is made from whole or ground leaves. It is bitter on its own, so is usually combined with blends of other herbs and spices, like green tea, licorice root, fennel seed, or orange peel.
• Neem Honey: Neem honey is collected from beehives that are placed near groves of neem trees. The honey can be used to help settle the stomach. It also has strong antibacterial and anti-inflammatory properties

Neem Oil Uses

There are many ways to use neem, both health-oriented and otherwise. Neem has so many health-promoting properties that it's commonly used in personal hygiene, from improving your breath to reducing wrinkles. In addition to helping your health, neem can be used in your garden and for your pets!

Skin Care

To use neem's wrinkle-smoothing and skin-health-boosting properties, look for complexion bars, lotions, facial oils, body polishes, body washes, and facial cleansers. Because of neem's therapeutic properties, you can also buy ointments, chapsticks for your lips, or just pure neem oil for various uses. Neem oil is an excellent natural remedy for psoriasis, eczema, and dry skin.

How to Use: To soothe acne, dab undiluted neem oil directly to the spot using a cotton swab. For larger patches of dry skin from psoriasis or eczema, add ten drops of neem oil into a carrier like almond, jojoba, or coconut oil in a glass storage bottle. If you don't like the scent, you can add a few drops of lavender or your favorite essential oil. Once mixed, you can apply some to your hands, then rub over the affected area. If you prefer a less-oily option, add the neem oil to aloe vera gel instead. Don't apply pure neem oil if you have sensitive skin, as it can irritate. Instead, mix pure neem oil with any of the carriers mentioned above or aloe vera to dilute its concentration down to 3 to 25 percent.

Oral Care

Because of neem's ability to deter harmful organisms, people have used it for oral health for centuries. While we don't use neem twigs the way they used to in ancient India, today you can find neem-containing mouthwash or toothpaste, as well as tooth and gum powder.

How to Use: To spiff up your oral care routine try these tricks. Spread a dab of neem oil along the length of your dental floss and floss as you normally do. This gets the neem into your gums and in crevices that you may not get to with your toothbrush alone. You can also add a couple of drops of neem oil to your toothpaste, or rub a drop or two along your gum line.

Hair Care

Neem promotes healthy hair and scalp, reducing dandruff and keeping your locks lustrous. Products for hair include dandruff-fighting shampoo and conditioner, and you can apply neem oil — diluted in a carrier like almond oil — directly on the scalp for dandruff or lice. Because neem is gentle for children, there are also baby care shampoos and care items.

How to Use: If you want to use your own hair care products but get the benefits of neem, add ten drops of neem oil into three tablespoons of your favorite shampoo or lotion. Pure neem oil has a strong garlicky odor, which is why many products combine it with other oils, like lavender oil or eucalyptus oil.

Gardening

You can safely use neem oil on food crops to keep aphids, mites and other plant-killing insects at bay. It can also protect you from unwanted attention from ants, mosquitoes, and other flying pests while gardening, or when outside. Some use neem oil to keep bed bugs away from their home. The oil also has anti-fungal properties, resisting mildew and root rot in plants.^[12]

How to Use: You can create homemade pesticide. In a spray bottle, add one teaspoon high-quality neem oil to a quart of water. Add in 1/8 teaspoon liquid soap to help the mixture stick to plants and surfaces. You can spray this concoction directly onto the leaves of the plant. Consult a local natural gardening center to help determine how much and how often to use the spray.

Pets

Neem's insecticidal properties can also help keep your pets healthy. When applied topically (to the skin), the oil can help dogs avoid the vexing bites of fleas, midges, mites and other biting insects — the very ones that may carry worms or disease. Always dilute the oil to prevent irritation. Neem oil, when diluted, can soothe itchy, inflamed skin.

Neem oil should never be taken internally by pets since ingestion can be dangerous for them. There are some neem products available at specialty veterinary stores, but you can easily make neem products at home. Neem can interfere with certain medications, so discuss your use of this supplement with your veterinarian to make sure it's safe before using it on your pet.

How to Use: To make an insecticidal shampoo, add 25 mL of high-quality neem oil to 400 mL of your favorite pet shampoo. Alternatively, if you prefer a daily topical spray, you can add 1 cup of neem leaf to 1 liter of water. After simmering for five minutes, add the water to a spray bottle to use as needed.

Side Effects & Safety of Neem

For the most part, neem is safe and well-tolerated in adults when used externally. People with sensitive skin should always dilute with a carrier oil. Internal use of neem oil may cause loose stools or vomiting, so take caution before consuming it internally. Based on studies on animals, a safe dose of 0.2 mL/kg neem oil has been suggested for adults.^[13] You can safely ingest neem leaf, flower, or fruit extract in moderate doses, but always choose the purest, highest-quality supplements or oils because some may otherwise be contaminated with toxins.

Neem may temporarily reduce male and female fertility, so avoid its use if you are actively trying to get pregnant or might try to conceive within a few months. The studies do indicate that its anti-fertility effects are quickly reversible after its use stops.^[10]

Some studies suggest that excessive amounts of neem oil might be toxic and negatively affect the brain, kidney, and liver. Neem is known to interact with a variety of different drugs, including common diabetes medications. As with all supplements and medications, talk to your healthcare provider before taking neem to make sure it's appropriate for you.

Points to Remember

There's good reason why neem has a long history of use by natural medicine practitioners. It offers many impressive health benefits including aiding cleansing and detoxification, promoting digestive health, acting as a natural birth control, and deterring harmful organisms in the body as well as the home and garden.

Neem contains quercetin, a strong antioxidant, as well as other plant pigments, fatty acids, and nutrients that work together for impressive health benefits that are increasingly backed up by science.

Neem is generally safe for use, but may interact with some medications, and has anti-fertility effects, so should not be used if you are trying to conceive a child. Consult with a healthcare professional to know how much neem is right for you.

The post Neem Oil & Leaves: 7 Impressive Health Benefits & Uses appeared first on Dr. Group's Healthy Living Articles.

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

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/

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