Symptoms of Occasional Constipation and Natural Solutions

Almost everyone has or will experience some form of constipation during their life. Signs or symptoms of occasional constipation include infrequent bowel movements, painful stools, bloating, and the need to strain to pass waste. Causes of constipation include a poor diet, dehydration, and a lack of physical activity. Although the popular way to remedy constipation is usually the use of laxatives, exercise and a healthy, organic diet can be just as effective and much less harmful to your digestive health.

What Is Constipation?

Constipation is a common digestive condition that takes place in the gastrointestinal (GI) tract. It occurs when the stool becomes impacted, causing bowel movements to become infrequent or difficult to pass. For many people, three bowel movements per week is “normal.” The preference of most health care professionals, however, is the passing of stool 2-3 times per day or after every meal. The inability to pass a stool at either of these rates is indicative of a blockage that results in constipation.^[1]

Types of Constipation

There are two types of constipation: occasional and chronic. Occasional constipation is the most common type because it can affect anyone as a result of diet, stress, lack of energy, or other temporary reasons. Chronic constipation is an ongoing condition that may require lifelong attention.^[1]

Side Effects of Constipation

Constipation can result in a great deal of discomfort and can also affect your gut health. One of the effects of having impacted bowels or intestinal blockage is a feeling of lethargy that keeps you from performing everyday tasks. You may also experience a distended or swollen stomach due to fluid or gas buildup, and feel as though you are unable to expel any waste from your bowels. Another effect of constipation is the disturbance of your intestinal microbiota, the healthy bacteria in your GI tract that support digestion. Once the composition of this important bacteria is compromised, it can affect overall health. In some cases, an overgrowth of an organism in your gut called candida can occur and lead to a yeast infection.^[1]

Causes of Constipation

Poop happens…but sometimes, it doesn’t. Here are the main causes of constipation.

Diet

Nutrition plays a significant role in your intestinal health. A diet rich in fiber from whole grains, vegetables, and fruits is ideal for a healthy GI tract. Foods that are heavy in animal fats such as meats, eggs, dairy, and sodium-rich processed foods promote stools that are hard to pass. A great way to keep your GI tract healthy is by substituting fatty or sugary snacks with healthy foods. Instead of a candy bar or cheese and crackers, try snacking on a handful of your favorite bran cereal, an orange, a small bowl of sliced kiwis, or a small serving of prunes.^[3]

Dehydration

Drinking water every day is a great way to keep your skin clear, promote a healthy body weight, and enjoy a refreshing beverage. It’s also essential for healthy digestion and waste removal. According to the Centers for Disease Control and Prevention (CDC), dehydration is very common in the United States and is a leading cause of constipation. Getting your daily intake of water may prevent or alleviate constipation. Water intake does not have to be limited to just drinking–it can be absorbed through eating foods that have a high water content, like zucchini, celery, and watermelon.^{[4, 5]}

Absence of Physical Activity

Exercise is beneficial for a healthy gastrointestinal tract. It is recommended to incorporate some form of exercise into your weekly schedule. One study found that daily exercise resulted in a 44% reduction of constipation in women. Out of all exercises, a brisk walk is the most effective at encouraging regular bowel movements.^[6]

Medication

There are a number of medications that cause constipation, including:^[7]

• Antacids
• Iron tablets
• Antidepressants
• Antispasmodic drugs
• Narcotics and painkillers

Caffeine & Alcohol

Both caffeine and alcohol encourage fluid excretion from your body which can lead to dehydration. Reducing or removing these elements from your diet, combined with a healthy intake of water and fiber, may relieve the effects of constipation by keeping your stools smooth and hydrated.^[7]

Life Changes

Your intestines and your brain are related. They are regulated by identical hormones and elements of the nervous system, so is it any wonder that a life-changing experience can affect your digestive tract? Stress can aggravate the large intestine and cause temporary, unhealthy side effects like diarrhea or constipation. Also, a sudden change in your daily routine can confuse your digestive system. Make sure you take time to redefine your natural eating and bowel habits to get back your regularity. Try having a bowel movement every day at the same time, for example, 20 to 40 minutes after breakfast or lunch.^[8]

Shifts in Health

Illness, pregnancy, and advanced age have differing effects on health and can impact your bowel movements.

Illness

Illness or other health issues can result in a stay in the hospital. Staying in the hospital can prompt constipation due to constant bed rest, a smaller intake of food, medications, and a tendency to be shy while using the bathroom. Ask your natural health care provider what you can do to reduce constipation while there. Regardless, make sure you stay hydrated and try to make frequent trips to the restroom.

Pregnancy

Constipation is common during pregnancy due to an increase in hormones and the uterus pressing up against a woman’s intestines. Following a diet that’s high in fiber and engaging in daily exercise may help alleviate some of these effects.

Age

As people get older, it’s common to experience a reduction in muscle contractions within the intestinal wall. This factor, plus a greater need for medication makes constipation more common in the elderly. A diet rich in fiber and fruits, especially prunes, along with exercise is beneficial during this time in life.^[9]

Ignoring the Need to Go

Another contributing factor is avoiding bowel movements. This aversion may happen because back pain is present, there is no time to use the bathroom at work, or you don’t feel comfortable using public restrooms. These circumstances can lead to your stool becoming backed up, resulting in constipation. Going on a vigorous walk at the end of the day may help loosen up your stool, and the exercise may also help with back pain.^[10]

Symptoms of Occasional Constipation

There are several signs to look for if you think you may have occasional constipation, the most common being fewer bowel movements. There are several other symptoms, however, that are also associated with this condition. Experiencing two or more of these symptoms may mean you need to take action.

Bloating

Healthy people can experience bloating for several different reasons. However, the most common of these is constipation. Bloating occurs because fecal matter in the small intestine moves slowly or stops. This blockage causes fluid to build which can result in a bloating sensation.^[11]

Painful Stools

As digested food moves through the GI tract, water and nutrients are extracted. When feces moves too slowly, it can become hard, dry, and painful to pass.^[12]

Back Pain

Constipation can cause the colon to distend resulting in bloating within the abdomen. This process can lead to constipation-related back pain. Discomfort in the lower back as a result of constipation feels more like a dull ache than a sharp pain. Use natural remedies like diet and exercise to relieve this type of back pain. Resist the urge to reach for a pain reliever as they may make constipation worse.^[13]

Nausea

The sick feeling you may experience while constipated is usually the result of toxins in your body. Use ginger to reduce the feeling of nausea, it’s a natural, effective means of relief. Apple cider vinegar, peppermint tea, and a glass of hot water with a few slices of lemon is a healthy way to stimulate digestive enzymes in your GI tract and loosen your stool.^[14]

Healthy vs. Unhealthy Stools

A good way to find out the state of your health is through your stool. According to the Bristol Stool Chart, a medical scale designed to classify stools, there are seven types of feces.

Type 1

Type 1 stools are the least healthy. They are usually small and hard resembling nuts or pellets and are very painful to pass. This kind of stool indicates that you are dehydrated, full of toxins and in need of intestinal cleansing.

Type 2

Type 2 stools are one piece, but hard and lumpy and shaped like a pickle or sausage. This stool is also painful and difficult to pass and is indicative of constipation. Intestinal cleansing is recommended.

Type 3

Type 3 stools are one piece, usually have surface cracks, and are considered normal. Some medical professionals argue, however, that this type of stool is a sign of constipation. If difficult to pass, it may warrant an intestinal cleanse.

Type 4

Type 4 stools are sausage-shaped, smooth, and almost snake-like. These are ideal stools and indicate a regular bowel movement routine. They represent a healthy GI tract.

Type 5

Type 5 stools contain soft blobs with clear-cut edges and are easily passed through the digestive system. Classified as soft diarrhea, they indicate toxicity in your digestive system and indicate the need for cleansing.

Type 6

Type 6 stools tend to be in pieces and are mushy and fluffy with ragged edges. Their consistency indicates diarrhea and toxicity in your system. Dehydration may result from this condition.

Type 7

Type 7 stools are mostly liquid with no solid pieces and they’ve spent the least amount of time in the colon. This could be indicative of an unhealthy GI tract and should be taken seriously. Dehydration may occur at this level which can result in constipation later on. Avoid alcohol and caffeine if this occurs and hydrate right away with plenty of fruit and water.^[15]

Children & Constipation

Children tend to become constipated like adults, but for reasons other than just a poor diet, stress, or lack of exercise. Sometimes while kids are playing or engaging in other activities, they just forget to go. They’re not used to listening to their body’s natural signals that it’s time to use the bathroom. This can cause bowels to become backed up and impacted. Some children who end up passing hard stool develop a fear of going to the bathroom—severely disrupting their schedule. Keeping the child hydrated, teaching them to listen to their body, and supporting a regular potty schedule may help the child avoid constipation in the future.^[16]

Solutions for Occasional Constipation

Avoiding constipation altogether with exercise, a healthy diet, and a regular bowel schedule is always the best solution. However, when constipation does occur there are several natural ways to help alleviate unhealthy blockage.

Diet

Eliminate foods that cause constipation, including processed foods, heavy meats, and dairy products to keep your bowels from becoming more impacted. Eat vegetables, bran, and fruits, especially prunes. Remember to drink plenty of water. Adding natural lemon juice or lemon slices to distilled or purified water is ideal. This diet, coupled with brisk walks should get your bowels flowing nicely.

Supplements

Supplements can be very advantageous and provide the jumpstart you need to relieve constipation. Most supplements contain natural ingredients like fiber, magnesium, and probiotics.

Fiber

A fiber supplement may help with constipation, but it can also make constipation worse if the wrong type is used. A soluble, non-fermenting, gel-forming fiber supplement is recommended over an insoluble fiber supplement as it doesn’t yield as many negative effects. To bypass these effects, get your fiber from a fiber-rich diet.^[17]

Probiotics

Probiotics, the healthy bacteria in the intestines that help with digestion, are available in supplements or certain foods like yogurt or kombucha. These supplements have been shown to promote a healthy GI tract that’s less likely to experience constipation. A great probiotic supplement that can help promote a healthy microbiome within your gut is Floratrex™^[18]

Enemas

An enema is a liquid solution in a fluid-filled bag or a rectal bulb that is pushed into the rectum through the anus. Enemas are a fast-acting solution for a backed-up bowel. Typically used in clinical settings, such as before or after surgery, they can also be administered at home.

Laxatives

Laxatives are often used as an immediate means of constipation relief. Laxatives work by either irritating muscles in the intestinal walls to force a bowel movement, or by drawing water to the stool to make it easier to pass. Although they may produce a bowel movement, laxatives can cause dehydration and dependency. Dependency is the inability to pass stool without laxatives, which is why they’re best avoided.^[7]

Ozonated Magnesium

Magnesium can draw water into hard stools naturally, making them softer and easier to pass. It also relieves any tension in the intestinal wall that might be causing constipation. Oxy-Powder® is one of the best supplements available for promoting a healthy GI tract. The formula uses the natural power of oxygen to gently cleanse and detoxify your entire digestive tract, relieving bloating, gas, and occasional constipation.

Have you dealt with occasional constipation in your own life? What are the most effective means of relief that you’ve found? Leave a comment below and share your experience with us.

The post Symptoms of Occasional Constipation and Natural Solutions appeared first on Dr. Group's Healthy Living Articles.

source https://www.globalhealingcenter.com/natural-health/symptoms-occasional-constipation-natural-solutions/

Signs of High Blood Pressure

According to guidelines set by the American College of Cardiology and American Heart Association Task Force on Clinical Practice Guidelines, half of Americans have high blood pressure (HBP).^[1] If you don’t have high blood pressure yourself, chances are you know someone who does. Being aware of high blood pressure and hypertension is critical. When left undiagnosed, it can lead to a heart attack, stroke, or other dangerous health conditions. The first step towards preventing or mitigating the risks of high blood pressure is recognizing the issue. While it is often called the “silent killer,” there are some common signs and symptoms of high blood pressure you can watch out for.^[2]

What Is Blood Pressure & How Is It Measured?

Blood pressure is the pressure or force of the blood as it moves through your circulatory system. It is most commonly measured using a tool called a sphygmomanometer. You have probably used one of these instruments before even if you don’t recognize the name. It uses an inflatable arm cuff that puts pressure on the artery to measure the systolic and diastolic pressure on your blood vessels.

To get these readings, blood pressure monitors use a gage with a measurement unit called millimeters of mercury (mmHg). Your blood pressure is read using two standard numbers, systolic and diastolic. A typical blood pressure reading may look something like 120/80 mmHg, which is read aloud as 120 over 80 millimeters of mercury. Most people will also drop the last part and only say the numbers—120 over 80.^[3]

What Is Systolic Blood Pressure?

The systolic number appears on top of the blood pressure reading and is used to measure the pressure in your blood vessels each time your heart beats.

What Is Diastolic Blood Pressure?

The diastolic number appears at the bottom of the blood pressure reading and measures the pressure in the blood vessels in between heartbeats when the heart is at rest.

Blood Pressure Ranges

After you measure your blood pressure, you will probably want to know if it’s healthy or not. Depending on the numbers, your levels may be considered low, healthy, at risk, or high. Before coming to a conclusion based off of a single test, you should know several factors can skew your results. Your emotional state, your morning coffee, and even the temperature of the room all can alter the results. Your healthcare provider can help minimize these interruptions for a more precise reading.

Here are the accepted ranges for blood pressure and what they mean.^[3]

• Normal: Systolic less than 120 and diastolic less than 80
• Elevated: Systolic between 120-129 and diastolic less than 80
• Stage 1 Hypertension: Systolic between 130-139 or diastolic between 80-89
• Stage 2 Hypertension: Systolic at least 140 or diastolic at least 90
• Hypertensive crisis: Systolic over 180 or diastolic over 120

What Is High Blood Pressure?

High blood pressure occurs when the force of your blood as it circulates becomes elevated. Increased blood pressure puts added stress on your blood vessels, heart, and arteries. This strain is what leads to heart disease and other detrimental side effects on vital organs like your brain and kidneys. Blood pressure is something that ebbs and flows. It will rise and lower depending on many different internal and external forces.

What Is Hypertension?

Hypertension is a medical designation for those with consistently high blood pressure. Usually, this diagnoses won’t occur until a person has high blood pressure readings over a period of weeks or months. One occurrence of high blood pressure, while not ideal, does not always mean you have hypertension.

In casual conversation, high blood pressure and hypertension often are used interchangeably. Even your doctor may say you have high blood pressure instead of the more technical distinction of hypertension. You should be aware of the differences. Hypertension is an ever-present issue that will require significant changes to your lifestyle and diet.

Hypertension Types

There are several types of hypertension. Here are the most common varieties.

Essential Hypertension

Essential hypertension is by far the most prevalent. Around 95% of those with hypertension have this type. People are diagnosed with essential hypertension after having three or more readings of high blood pressure. The key characteristic of essential hypertension is that there is no identifiable cause for the high blood pressure.^[4]

Secondary Hypertension

Around 5% of those diagnosed with hypertension have secondary hypertension. The main difference between this and essential hypertension is that secondary has one or more identifiable causes. In most cases, this underlying cause can be corrected, putting an end to the high blood pressure. In 85% of cases involving children and hypertension, secondary hypertension is the diagnoses.^[5]

Isolated Systolic Hypertension (ISH)

In most cases of hypertension, the systolic and diastolic numbers rise together. However, there are occasions where just one will be above abnormal. Anytime the systolic number, which appears on the top, is above 40 and the diastolic remains in the 60 to 80 range it is considered Isolated Systolic Hypertension (ISH). After 65, people are more likely to develop ISH as their arteries deteriorate and become more elastic. ISH is a red flag for many heart-related issues.^[6]

Isolated Diastolic Hypertension (IDH)

Isolated diastolic hypertension (IDH) is similar to isolated systolic only in reverse. It is where your systolic number remains in the normal range, and your diastolic numbers are 90 or higher. This kind of hypertension is far less common than any other type. Those with IDH are far more likely to have their systolic numbers rise over time.^[7]

Malignant Hypertension

Malignant hypertension is dangerous and potentially life-threatening. It only occurs in about 1% of those with hypertension. It happens when there is a sharp rise in blood pressure in a very short period. Malignant hypertension can damage your organs and should be treated immediately by a healthcare professional. Signs and symptoms include chest pain, impaired vision, and numbness in the legs or arms.^[8]

Resistant Hypertension

Resistant hypertension is not receptive to antihypertensive medications. This is the case for about 30% of people with hypertension. In these cases, the cause can be genetic or related to other health issues like weight, diabetes, or kidney disease.^[9]

What Causes High Blood Pressure?

High blood pressure depends on many different factors. Often, high blood pressure develops slowly over time. Pinpointing the exact causes can be difficult or impossible. Some things cause temporary increases in blood pressure. These include:^[10]

• Alcohol, usually three drinks or more
• Anxiety
• Caffeine
• Certain prescription drugs, including birth control pills
• Illegal drugs like cocaine & amphetamine
• Sodium
• Smoking
• Stress
• Toxins like BPA

Around 5% of people with high blood pressure have developed it as the result of an underlying issue. These risk factors include:^[11]

• Adrenal gland issues
• Toxic metal poisoning^[12]
• Kidney disease
• Obesity
• Pregnancy^[13]
• Sleep apnea
• Thyroid disorders
• Tumors

What Are the Common Risk Factors for High Blood Pressure?

Several risk factors increase your chances of developing high blood pressure. Most are avoidable, while others may be out of your control. Here are the most common reasons someone may develop high blood pressure.^[2]

Age

Getting older increases your likelihood of having high blood pressure. Men over 45 and women over 65 are at even higher risk.

Family History

Issues with high blood pressure usually run in the family. Check your family history to see if you may be at a higher risk of developing high blood pressure yourself.

Weight

Your weight is a huge factor in determining your risk of high blood pressure. As your weight increases so does the amount of blood your body needs to run correctly. This increased need puts additional stress and strain on your blood and heart.

Activity Level

Increasing your physical activity is always beneficial to your health. You should strive for a minimum of 30 minutes of exercise a day. Less than that and you may be increasing your chances of becoming overweight and developing high blood pressure.

Tobacco Use

Tobacco use can cause temporary increases in blood pressure, and long-term tobacco use also affects your heart and arteries—increasing your risks of developing hypertension in the future.

Diet

Eating processed or fast food will increase your sodium intake causing your blood pressure to spike. When your diet lacks fresh, whole foods you can become deficient in essential nutrients like vitamin D and K—both of which are needed to regulate healthy blood pressure.

What Are the Signs of High Blood Pressure?

If you ever experience noticeable signs of high blood pressure, you may be having a severe health crisis. If you notice any of these symptoms, seek immediate medical attention.^[14]

• Blood in your urine
• Blurred or obstructed vision
• Buzzing noise in your ear
• Confusion & disorientation
• Dizziness
• Shortness of breath
• Extreme fatigue
• Heavy nosebleeds
• Irregular heartbeat or arrhythmia
• Pain in your chest
• Pounding feeling in your chest, neck, or ears
• Severe headaches

What Are the Consequences of High Blood Pressure?

Blood pressure is typically a good indicator of your overall wellness. As your blood pressure rises, so does your risk of other health complications. Usually, the hardest hit area of the body is the heart—which takes on added stress and pressure. Here are some of the most common results of long-term high blood pressure or hypertension.^[2]

• Aneurysm
• Damaged arteries
• Dementia
• Heart disease
• Heart failure
• Kidney disease
• Stroke
• Vision loss

How to Monitor Your Blood Pressure at Home

You can monitor your blood pressure from your home. However, there are many factors which can alter your results. The American Heart Association suggests keeping a blood pressure journal to provide a complete picture of your results over time. For the monitor, they recommend using an automatic, cuff-style reader that goes over your upper arm.^[15]

For best results at home remember to do the following:

Stay Still

Sit as still as possible while you take your blood pressure. Don’t talk, eat, or drink. It is best to avoid exercise or strenuous activity for at least 30 minutes prior.

Keep Your Back Straight

How you sit can affect your results. Sit with your back straight. Usually, a sturdy dining chair works best. Avoid sofas and plush chairs when taking your blood pressure.

Follow the Directions Exactly

Your specific blood pressure monitor will come with directions. Follow them as exact as possible for the most accurate results.

Stick to A Routine

If you plan to keep a diary of your blood pressure readings, then it is best to test at the same time each day. Sticking to a schedule will give you a better idea of how your blood pressure changes over time under similar conditions. Also, don’t be afraid to test multiple times in one sitting to help ensure accurate readings.

How to Lower Your Blood Pressure Naturally

If you are concerned about your blood pressure, there are steps you can take. Here are three natural approaches that have helped countless people.

Change Your Diet

Managing your blood pressure with a healthy, plant-based diet could help. Here are some of the most popular diet options for those looking to improve or regulate their blood pressure.

The DASH Diet

Designed by the National Heart, Lung, and Blood Institute, the Dietary Approaches to Stop Hypertension, DASH diet for short, was created to help those with hypertension. It restricts the amount of sodium to 2,300 milligrams (mg) a day and encourages the consumption of foods rich in potassium, calcium, and magnesium. Sugar is limited too, and fruits, vegetables, and whole grains are the main staples of the diet. Proponents claim that over time people can lower their blood pressure by 14 points following the DASH diet.^[16]

The Mediterranean Diet

This diet focuses on consuming healthy fats and eating less red meat. It is high in monounsaturated fats and low in saturated fats. Typically those who adhere to the mediterranean diet experience fewer health complications with their heart and blood pressure. Increasing nutrient-dense fruits and vegetables may be one reason why. Additionally, consuming red wine that is common in the diet and rich in resveratrol may contribute to a normal blood pressure.^[17]

The Vegetarian Diet

Avoiding meat has many proven health benefits. Consuming a plant-based diet floods the body with nutrients and studies have linked a vegetarian diet to lower blood pressure.^[18]

Avoid Sodium

No matter which diet you choose to follow, tracking your sodium intake each day is a good idea. It is recommended to stay under 2,400 mg a day, but that will take more than skipping the tabletop salt shaker. You will need to check nutrition labels to ensure what you are eating doesn’t contain hidden sodium. Avoid processed foods that are high in sodium. Instead, eat more fruits and vegetables that are low in sodium.^[19]

Take the Right Supplements

Blood pressure can be a complicated mix of various mechanisms inside your body working together harmoniously. Each one of these processes requires a mix of nutrients to function correctly. When you are not getting these nutrients from your diet, then supplements are your next best option. The right blend of antioxidants, vitamins, and minerals can be part of a healthy approach to blood pressure.^[20]

Here are the most popular supplements that may encourage healthy blood pressure numbers.

• Calcium
• CoQ10
• Iron
• Magnesium
• Omega 3’s
• Potassium
• Vitamin D

Get Out & Move!

Regular exercise is an excellent way to keep your blood pressure in check. Exercising and staying active on a daily basis with things like walking or meditation will encourage weight loss, and for many is a great way to manage stress. Altogether, it is an excellent way to prevent or improve the things that influence your blood pressure the most.

Tell Us Your Story

Do you have high blood pressure or know someone that does? Have you found any natural remedies that help manage it? Let us know about your experiences in the comment section below.

The post Signs of High Blood Pressure appeared first on Dr. Group's Healthy Living Articles.

source https://www.globalhealingcenter.com/natural-health/signs-high-blood-pressure/

The App that Gets you in Nature: Hiking with Outtt

I've been on and off in Norway over the course of the last 6 years, and despite the fact I live near such beautiful nature, I do not get out into the woods enough. Part of that has to do with the fact I don't really know where to go...

Here's the thing, growing up in British Columbia (Canada), I spent my childhood and most of my early adult life hiking, camping, skiing, sailing and being in nature. When I moved to Norway, I of course felt I was going to be surrounded in nature given the proximity of Oslo's city centre to the outdoors.

That being said, as a foreigner in Norway, you're at a huge disadvantage when it comes to finding the best trails, excursions, sites and day trips since most of the "good stuff" is written in Norwegian. So needless to say when I encountered the app Outt, I was off and running.

     

The Outtt App

Last week I hooked up with the awesome team from the Outtt app team to collaborate on this post, showing how easy it is to find the best day trips in and around Norway. When I downloaded Outtt, within minutes I had an incredible selection of places to go and nature to see within a few minutes drive/walk or tram ride. Check out this cool video we created (thanks to Jan Egil Jægersborg for the amazing footage and photos)

I ended up at a snowy lake called Songsvann, which is literally a 20 minutes subway ride from the city centre, or an equally as long drive. It is stunning nature literally at the core of the city. I spent the afternoon hiking around the lake with some new and old friends, enjoying the incredible early winter weather and spending some time in the snow and woods.

One of the things I loved about Outtt was the fact you could see trails and actually map your journey as you explored the outdoors. Following your hike, a summary let you know where you'd been and gave you the option to share your journey (even with photos!).  And if you're offline way up in the mountains, you can download the maps to make sure you're not MIA at the end of the day. My favourite part is the sharing, which allow you to find hidden trails and sights recommended by the app's community.

Regardless of where you are in the world when reading this, one thing is for sure, Norway's nature is incredible. Put it on your to "travel" list and get out to the fjords, the mountains, the lakes and the waterfalls. Just in Oslo alone, there are over 30 adventures and excursions you can find in the app. I can't wait for next weekend to get out into nature again.

 Happy travels!

X

  K  

The post The App that Gets you in Nature: Hiking with Outtt appeared first on Living Pretty, Naturally.

source http://livingprettynaturally.com/hiking-with-outtt/

The Top 6 Dietary Supplements

For thousands of years, herbal medicine was the predominant form of health care on the planet. For many people, it still is. In our switch to modern medicine, much of that ancient wisdom was sadly lost, rejected as the superstition of primitive people.

Recent research is proving, however, that our ancestors were smarter than they’ve been credited. It turns out that many of the benefits of traditional herbal remedies are being confirmed by modern science. With these new breakthroughs, people today are more open to alternative and complementary therapies. Natural supplements are making a comeback.

According to the World Health Organization (WHO) and the United States Dietary Supplements Health and Education Act (DSHEA), a dietary supplement is defined as any product that is meant to supplement the diet. Dietary supplements are regulated by the U.S. Food and Drug Administration (FDA) as foods, not as drugs. What this means is that, unlike pharmaceutical drugs, supplements can’t claim to cure, treat, or prevent disease.

Common supplements include vitamins, minerals, herbs, botanical formulas, amino acids, and other nutrients.^[1] Supplements are available without a prescription and come in a variety of forms such as tablets, capsules, liquids, and powders.

Who Can Benefit From Taking Supplements?

More than half of all Americans use dietary supplements.^[2] So who can benefit most from taking supplements? The short answer is that, at some point, just about everyone. However, there are certain groups of people who may find supplements to be of more critical importance.

Vegans & Vegetarians

Despite what meat lovers might tell you, you can easily meet all your daily nutritional requirements on an organic, plant-based diet. The one possible exception is vitamin B-12, as the most available sources of this vitamin are found in animal-based foods. There are plenty of plant-based foods fortified with B-12, but I advise caution, as these foods tend to be heavily processed. A vegan B-12 supplement like VeganSafe B-12™ can help fill this gap.^[3]

Pregnant Women & Nursing Mothers

It’s no surprise that growing a human being inside your body places large demands on your nutrient stores. There’s a number of pregnancy-specific supplement blends on the market today, but a few of the main nutrients you should pay special attention to are folic acid, vitamin D, and iron.^[2]

Older Adults

As we age, hormonal changes make getting the right vitamins and minerals increasingly difficult. If you’re over 50, consider taking supplements to help make your nutritional quotas. Bone loss becomes an issue, especially for women. Supplementing with vitamin D and calcium can help reduce the effects.

A little further down the road of life, vitamin B-12 deficiency leaves seniors at risk for dementia. I recommend a quality B-12 supplement. Other good supplements for elders include omega-3 fatty acids, protein, and probiotics.^[4]

Those With Absorption Issues

Malabsorption is when your body can’t absorb nutrients properly. Certain medical conditions can cause or worsen malabsorption. If you live with digestive disorders, serious illness, harmful organisms, or the effects of aggressive medical therapies, adding extra vitamins and minerals with supplements may help you reach your daily recommended allowance.^[5]

Likewise, certain medications, including tetracycline, antacids, and obesity medications, can cause malabsorption. If you can’t switch to a different medicine, supplement your diet to meet nutritional requirements.

The Top 6 Dietary Supplements

So what are the best dietary supplements? That depends. There are hundreds, if not thousands, of dietary supplements, and each one has its uses. The best supplements for you depends on your own unique needs, lifestyle, and physiology. This is a very general list of the supplements most people could benefit from based on my own observations over a 20 plus year career.

1. Calcium

Calcium is the most abundant mineral in the body, making up nearly 2% of total body weight. The vast majority of the calcium in your body is used to make and maintain your bones, but trace amounts are also crucial to the proper functioning of your enzymes, nerves, heart, and blood.^[6]

Globally, a staggering 3.5 billion people are at risk for calcium deficiency.^[7] Many of these are among the elderly. As we age, we tend to lose bone mass. A calcium supplement may help make up the difference. I recommend IntraCal™, a supplement that combines calcium orotate and magnesium orotate to increase absorption. ^[8]

2. Vitamin D

Vitamin D is involved in numerous physiological processes and is particularly important to your skeletal, immune, endocrine, and cardiovascular systems. Your body can produce its own supply of this nutrient when your skin is exposed to sunlight. Unfortunately, our society now spends more time indoors than at any point in history. Complicating this is our over reliance on sunscreen when we are outdoors.^[9]

We’re so worried about skin cancer that we’ve become overly vigilant against the sun, blocking out all exposure to the sun and depleting our vitamin D levels. Some studies estimate that as many as 77% of Americans live with some form of vitamin D deficiency, most without even realizing it.^[10] According to the Harvard School of Health, one billion people worldwide have low levels of this nutrient.^[11] The best way to solve this is to spend more time outside in the sun, but failing that, a vitamin D supplement like Suntrex D3™ can help ease the burden.

3. Iodine

Iodine deficiency is one of the most common health issues on the planet. According to the WHO, over two billion people worldwide are iodine deficient. Of these, as many as 50 million live with severe repercussions of iodine deficiency, such as brain damage. Iodine is crucial to the proper functioning of the thyroid and hormonal health. Overall, a quality iodine supplement can be a very good idea.^[12]

4. Vitamin B-12

Do you feel sluggish and sleepy during the day? You may be one of the estimated two-fifths of Americans who live with a vitamin B-12 deficiency.^[13] Vitamin B-12 is required for healthy red blood cells, brain function, and DNA synthesis. A deficiency can cause anemia, fatigue, weakness, constipation, and loss of appetite.^[8] Left unchecked it can lead to difficulty walking, poor balance, confusion, and, in extreme cases, dementia.^[13]

5. Probiotics

Your body, especially your gut, is home to trillions of beneficial bacteria. We call this your microbiota, and it can influence your health in significant ways. It helps support digestion and your immune system. A healthy microbiota can even affect mental health.^{[14, 15]} It’s important to keep your good bacteria healthy, or the bad ones might take over. A good probiotic supplement can help keep your microbiota strong, and your body in balance.

6. Weight Loss Supplements

More than any other supplement on this list, be cautious with weight loss supplements. If something sounds too good to be true, it probably is. Weight loss doesn’t come from pills; it comes from hard work, willpower, and long-term lifestyle changes.

That said, there are some botanicals that, when combined with a healthy diet and regular exercise, can help a sluggish metabolism. These metabolism-boosting supplements can help give you an extra edge as part of an overall healthy lifestyle but will do absolutely nothing if you maintain bad eating habits and poor lifestyle choices.

How Safe Are Dietary Supplements?

In most cases, dietary supplements are relatively harmless when used as directed. However, it’s important to consult a trusted health care provider before starting any new supplement regimen.

Possible Side Effects

Some supplements can have strong effects on the body. While normally beneficial, these effects may interact with medicines in unexpected ways.

For example, vitamin K helps blood clot. As a direct result of this action, it will reduce the efficacy of blood thinners. That’s not to say vitamin K is dangerous, it just fills a specific purpose. If you’re prone to excessive bleeding, vitamin K can be very useful, but it’s much less so if you’re trying to thin your blood.

Vitamin K is just one example. Every supplement has potential side effects depending on serving size, your physiology, and interactions with any other herbs and medicines in your system. Be extra cautious about taking supplements if you are pregnant or nursing, and never start a child on supplements without professional approval.^[16]

Toxicity

In the vast majority of cases, toxicity only occurs when supplements are used recklessly.^[1] Never exceed the recommended serving size. While some supplements, like vitamin C, will simply flush any excess out of your system, others can build up to hazardous levels. For example, your body has no means of ridding itself of excess iron, and an overdose can lead to potentially fatal iron toxicity.

Natural vs. Synthetic

Be aware of the difference between synthetic and natural supplements. Each are exactly what they sound like. Natural supplements are made using ingredients drawn straight from their natural and plant-based sources. If you consume natural vitamin C, then the supplement you put in your body was once part of an actual plant that grew in the actual earth.

Synthetic supplements are manufactured with lab-made ingredients and chemicals. They are made to mimic the effect of natural vitamins but generally don’t perform as well in the human body.

How to Ensure Quality

When buying a supplement, safety and quality should be high on your list of criteria. So how can you make sure that the supplement you buy will deliver on their promises? There are a couple of ways to check quality before you buy.

Reputation

Only buy supplements from a respected company. Look for a company that has been around at least a few years. Does the company offer a money-back guarantee if you’re unsatisfied? An organization that has confidence in its products won’t hesitate to stand behind them.

Reviews

Online reviews have taken a lot of the trial and error out of shopping for supplements. Chances are, someone, or sometimes hundreds of someones, used that supplement and wrote about their experience. Customers aren’t shy about voicing their displeasure with any substandard product. If the company doesn’t provide reviews, that should be a big red flag in and of itself.

Read the reviews on the supplement company’s own site, as well as on third-party sites like natural health blogs. Once you’ve used a product, pay it forward and leave a review of your own to help others.

Transparency in Sourcing

Where do the ingredients in your supplements come from? How are they processed? Supplements from shady companies tend to be bulk-harvested and processed with very little quality control. This can lead to poor quality supplements. In worst case scenarios, bad manufacturing practices can turn supplements into poison. The FDA routinely investigates supplement producers for selling contaminated products.^[17]

Read the supplement company’s website. Are they clear about sourcing and manufacturing? If not, call their customer service and ask. If they don’t have a website or customer service, that’s another big red flag.

Look for responsibly-sourced, GMO-free ingredients. Do they test all ingredients to verify purity and screen for things like mold or other toxins? Are the products made in America? Make sure the manufacturing facility is FDA registered and follows Good Manufacturing Practices (GMP).

Read the Label

The nutritional information on a supplement label is typically divided into two sections—active ingredients and “other ingredients.” Active ingredients are what supports your health. Other ingredients are the inactive parts of a supplement. This often includes dyes, fillers, flavors, additives, and anti-caking agents. Not all other ingredients are bad, but a good rule of thumb is the fewer, the better.

Supplements are the Spackle in the House of Good Health

No supplement is a substitute for a healthy diet. A well designed meal plan with a balance of essential nutrients will do more good than all the pills, powders, tablets, and capsules in the world. What supplements can do is fill the gaps in that plan. Think of a balanced diet as the foundation of the house of good health. Supplements are the spackle that fills any gaps, cracks, and holes. Just remember that you can’t build a house out of spackle.

Along with a healthy diet, you need regular exercise, effective stress management, plenty of rest, and a positive mental outlook. Supplements won’t work miracles, but they are one tool you can use to achieve a happy, healthy life.

What supplements are most important to you? Leave a comment below and share your experience with us.

The post The Top 6 Dietary Supplements appeared first on Dr. Group's Healthy Living Articles.

source https://www.globalhealingcenter.com/natural-health/top-6-dietary-supplements/

What Is Citric Acid?

Have you ever read a food or supplement label, saw that it contained citric acid, and wondered what the heck citric acid is? Though the name sounds half-natural half-synthetic, citric acid is a wonderful natural ingredient that can boost detoxification and support healthy digestion, energy levels, and kidney function. Here, we’ll take a look at this intriguing ingredient and explain how the right type of citric acid can benefit your health.

What Is Citric Acid?

Citric acid is an organic acid found most abundantly in fruits (especially citrus fruits) like lemons, limes, grapefruit, pineapples, and oranges. Its chemical formula is C₆H₈O₇. This organic acid was first isolated from a lemon using Aspergillus niger (a fungus) in 1784 by Carl Wilhelm Scheele. Since then, it has been considered safe for consumption and has GRAS (Generally Recognized As Safe) status from the FDA.

However, just because citric acid was originally isolated from a lemon doesn’t mean it comes from lemons anymore. In fact, most of the citric acid that’s commercially used by the food processing industry as a preservative is isolated from GMO-corn and cultivated on mold.

How Citric Acid Affects Your Body and Why You Need It

Citric acid also offers certain benefits when it’s taken as a supplement. Citric acid encourages normal cellular respiration in human metabolism, which means that it plays a key role in igniting the metabolic process to create energy. Without it, the entire energy-producing mechanism in the body is inefficient, and the body is no longer vital enough to heal and detoxify.

In addition to its internal benefits, citric acid is also good for your skin. Citric acid is highly astringent; when it’s applied topically, it can temporarily shrink your pores, reduce oiliness and breakouts, regenerate skin cells, lighten and brighten skin, and even out skin tone. For these reasons, it’s commonly found in facial packs and masks.

Is Citric Acid Safe for Everyone?

Though it has coveted GRAS status from the FDA, and is safe in small amounts, too much citric acid can cause gastrointestinal distress, skin burning, tooth decay, and other ailments. To avoid these issues, do not consume pure citric acid. Additionally, avoid applying pure citric acid to your face and be careful when adding it to your DIY products as too much can burn and damage the skin.

Since much of the commercially used citric acid is sourced from GMO corn, I also recommend exercising caution if you see it listed as an ingredient in a food or supplement. Reputable companies will only use natural citric acid but it’s hard to tell the difference unless you check their website or pick up the phone and ask. If they hedge, get defensive, or have no idea, chances are they’re using the cheap stuff.

Why Is Citric Acid Used in Supplements Like Oxy-Powder®?

At Global Healing Center, we go to great lengths to ensure that we give you the best quality supplements. While most citric acid is made from GMO corn, the citric acid we use in Oxy-Powder is produced in Austria from 100% non-GMO sources. It’s third-party tested for toxic contaminants like molds, toxic metals, and harmful pathogens, and it offers three distinct benefits.

1. Assists Cellular Energy Production

Citric acid assists the body in making energy so that it can cleanse and detoxify itself with strength and vigor.

2. Enhances the Utilization of Magnesium

Many minerals, including calcium and magnesium, require that the stomach has an acidic pH for effective absorption and assimilation.^{[1, 2]} The addition of citric acid in Oxy-Powder helps you get everything out of the ozonated magnesium oxides. Think of it as an efficiency booster that helps Oxy-Powder work better.

3. Supports Overall Detoxification

Evidence shows that the use of citric acid may have a beneficial effect on protecting the liver and brain, as well as kidney deposits.^[3]

Citric Acid: The Recap

Let’s recap the main points you need to know about citric acid.

• Citric acid is an organic acid found naturally in fruit like lemons, limes, grapefruit, pineapples, and oranges.
• These days, most of the citric acid found in mainstream processed foods and supplements is sourced from GMO corn.
• It plays a key role in energy metabolism.
• Citric acid is useful for boosting detoxification, enhancing magnesium absorption, protecting the liver and brain, and addressing kidney stones.
• It’s also good for your skin.

Do you have experience with citric acid? Is it a part of any supplements that you take? Leave a comment below and share your thoughts with us.

The post What Is Citric Acid? appeared first on Dr. Group's Healthy Living Articles.

source https://www.globalhealingcenter.com/natural-health/what-is-citric-acid/

Saccharomyces boulardii: a Healthy Probiotic

When it comes to cultivating a healthy, balanced gut, Saccharomyces boulardii (sometimes referred to as Saccharomyces cerevisiae) is one of the best probiotics available. Although many probiotics are bacteria, Saccharomyces boulardii is different in that it’s actually a strain of baker’s yeast. Like other probiotics, however, Saccharomyces boulardii is a multitasker that helps maintain gut health, supports overall well-being, and even discourages gastric distress.^[1] Let’s take a closer look at the benefits of Saccharomyces boulardii, how it strengthens the gut, and where you can find it.

The Health Benefits of Saccharomyces boulardii

Although probiotics reside throughout the body, the majority reside in the gut. There, probiotics support digestion, boost the immune system, and defend against harmful organisms—just to list a few of their contributions. The specific benefits of probiotics depend on the species or strain, which is why a gut environment that includes a robust, diverse mix of probiotics is one of the best strategies for encouraging good health.

Saccharomyces boulardii contributes to the biodiversity of the microbiota and protects the gut from organisms that provoke the immune system. It commandeers the resources that harmful microbes would otherwise use to establish themselves in your body. Well-established colonies of Saccharomyces boulardii can shield your body from the actions of harmful organisms. This yeast secretes compounds that specifically suppress Candida colonization by inhibiting its plaque-like buildup, especially on the surfaces of medical implants like dentures and catheters.^{[2, 3]} Some research has shown that, even when confronted with especially aggressive organisms that target the gut and colon, Saccharomyces boulardii helps maintain intestinal health.^[4]

The Best Sources of Saccharomyces boulardii

To reap the benefits of Saccharomyces boulardii, it needs to be in your gut and integrated into your microbiota. You can accomplish this by consuming food that contains the probiotic. It’s found in ripe fruits like lychee and grapes and traditional African fermented foods such as kenkey, ogi, and amasi.^[5] Taking a comprehensive probiotic supplement is another solution.

Have you added a probiotic to your supplement routine? Does it contain Saccharomyces boulardii? What benefits have you noticed? Leave a comment below and share your story with us.

The post Saccharomyces boulardii: a Healthy Probiotic appeared first on Dr. Group's Healthy Living Articles.

source https://www.globalhealingcenter.com/natural-health/saccharomyces-boulardii-probiotic-strain/

The Ultimate Candida Diet Program

Ten years ago, few people knew about the significance of candida overgrowth, let alone the health benefits of embarking on a candida diet program. But today, thanks to new attitudes on the detriments of excess sugar consumption, and a growing interest in natural health and nutrition, more and more people are asking about diet as a way to cleanse candida. Here we’ll explain everything you need to know about candida and candida diets, so you can determine if a candida diet is right for you.

What Is Candida?

Candida is a type of fungus (a yeast to be exact) that resides in your body’s microbiome—which includes the intestinal tract, skin, mucosa, and genitals.^[1] There are many strains of candida, but the most common is candida albicans.^[2]

Candida is nothing new—nor is it necessarily something to be feared. Candida is not a “bad” thing in and of itself. In fact, every living person is harboring multiple strains of candida at all times. Candida becomes an issue when it overgrows and crowds out other beneficial microbes. When this happens, it disrupts the balance of beneficial bacteria, fungus, and yeasts in your gut microbiota, resulting in a slew of symptoms ranging from mild to severe.

What Causes Candida Overgrowth?

The main factors that lead to candida yeast overgrowth include:

• A weak immune system—impairs your body’s ability to keep candida levels in check.^{[1, 3]}
• Antibiotic use—since antibiotics work by killing ALL bacteria in your body, including beneficial bacteria which play a crucial role in the immune system.^{[3, 4]}
• Steroid use—associated as a risk factor for candida of the esophagus.^{[3, 4]}
• Chronic stress—proven to lower your immunity, resulting in a myriad of health issues, including candida and leaky gut syndrome.^[5]
• Overconsumption of sugar and starches—upsets gut bacterial balance and feeds candida.^[6]
• Overconsumption of alcohol—allows candida to proliferate and cause infection.^[2]
• Diabetes—because high blood sugar levels affect the immune system, diabetes patients have a higher risk of candida overgrowth.^[7]
• Surgery and time spent in an intensive care unit.^[8]
• Use of the birth control pill—because birth control pills which raise estrogen levels have been shown to increase the incidence of vaginal yeast infections, which are caused by candida yeast overgrowth.^[9]

Common Symptoms of Candida Overgrowth in Men and Women

Sugar cravings are the most common symptom of candida overgrowth and the reason is that sugars and refined starches (AKA carbohydrates) are candida’s preferred source of fuel.^[10]

• Fungal infections of the skin, throat, esophagus, and blood^[11]
• Leaky gut syndrome^[12]
• Chronic yeast infections^[9]
• Mood swings and mental health issues (due to the disturbance of the gut bacteria)^[13]
• Weakened immune system^[3]
• Psoriasis and eczema^[14]

The Candida Diet Plan: Your Best Defense Against Candida Overgrowth

The best natural way to overcome candida overgrowth and restore balance is to abide by a candida diet plan coupled with specific natural remedies. The candida diet is a simple, sugar elimination diet that restricts sugars, starches, and a few other foods, while still offering a great variety to choose from.

The candida diet works by “starving” the excess candida and taking away their primary food sources (namely sugars), while simultaneously rebuilding your gut microbiota with nourishing, probiotic and prebiotic-rich foods. Although you won’t go hungry on this diet, there are some foods that you’ll need to avoid. Let’s take a look at some of those foods.

The Candida Diet Plan Part 1: Foods to Avoid

Though there is much to be said about bending the rules when it comes to traditional “dieting” (a practice I don’t recommend), in a candida diet these rules must be followed to achieve results. When you’re done with the diet and your candida is in check, you can go back enjoying a more flexible eating routine.

1. All Sugar and Artificial Sweeteners

Since sugar is candida’s preferred food source, removing sugar is the most vital key to your success. The same goes for artificial sweeteners. Artificial sweeteners are not allowed as they often contain harmful chemicals or allergens. They have been linked to a slew of health issues including weight-gain, diabetes, and heart disease.^[15] The list of sugars and artificial sweeteners to avoid includes:

• ALL artificial sweeteners, including sugar alcohols
• Barley malt
• Brown rice syrup
• Brown sugar
• Cane sugar
• Coconut sugar
• Date sugar
• Honey (raw or otherwise, which I normally recommend, but not when it comes to candida)
• Maple sugar
• Maple syrup
• Molasses
• Muscovado sugar
• Palm syrup
• Panela sugar
• Rapadura sugar
• Sucanat
• Sugar-containing foods including sauces, beverages, etc.
• Tapioca syrup
• Turbinado sugar
• White sugar

2. Gluten and Gluten-Containing Grains

Though some experts recommend removing all grains while on a candida cleanse, I allow gluten-free grains because of their nutritional value. The gluten-containing grains to avoid, however, include:

• Barley
• Bulgur
• Durum
• Einkorn
• Kamut
• Oats (unless they’re gluten-free)
• Rye
• Semolina
• Spelt
• Teff
• Triticale
• White and whole wheat

Some grains are approved for the candida diet and we’ll cover those later on. Additionally, watch out for products that contain gluten, such as soy sauce, cereals, prepared and packaged sauces, and other packaged goods. Look for labels that indicate the product is gluten-free.

3. Refined Vegetable Oils

Though fats do not feed candida, the following types of fat are high in pro-inflammatory omega-6 fatty acids. These fatty acids, when consumed in excess, can cause inflammation which has been shown to irritate the digestive tract and delay healing, leading to more candida overgrowth.^{[16, 17]} The following processed, highly refined oils should be avoided while on the candida diet (if not all the time):

• Canola oil
• Corn oil
• Cottonseed oil
• Grapeseed oil
• Hydrogenated fats or partially hydrogenated fats
• Margarine or fake butter spreads
• Peanut oil
• Safflower oil
• Soybean oil
• Sunflower oil
• Walnut oil

4. Non-Cultured Dairy Products

Dairy products, including milk, cream, and cheese, contain the milk sugar known as lactose, another food source for candida. Though I recommend staying away from most dairy during this cleanse, and in general, there are some allowable dairy products on the diet for those without dairy sensitivities, which I’ll cover in the next section.

5. Alcohol

As mentioned above, alcohol contributes to candida overgrowth and is therefore not allowed on the candida diet.^[4]

6. Peanuts, Cashews, Pecans, Walnuts, or Pistachios

Though other nuts are allowed on the program, these five are known to contain molds and fungus which can exacerbate candida.

7. Coffee

Since coffee can irritate the gut lining it is best to eliminate it from your diet. However, if one cup of coffee a day (without sugar or cream) is enough to keep you going on this diet, go ahead and have it with the goal of phasing it out week-by-week. Keep in mind that once you get through that first week or two, you will have gained back so much energy you likely won’t miss the coffee. Or if you’re ready to go cold-turkey, we’ll cover some alternatives in the next section.

The Candida Diet Plan Part 2: Allowed Food

Now that the “can’t” foods are out of the way, let’s get to the good news: what you can eat on the candida diet.

1. Gut-Supporting Superfoods

Success in your candida diet is as much about what you take out of your diet as what you put back in your body. The following fermented foods will help replenish your microbiome with good bacteria in the form of probiotics and prebiotics:

• Sauerkraut
• Cultured vegetables
• Kim chi
• Kombucha (low-sugar varieties please)
• Naturally fermented, non-alcoholic beverages
• Yogurt
• Kefir
• Miso
• Beet kvass

2. Gluten-Free Grains

As mentioned above, certain gluten-free grains are allowed because they contain nutrients, protein, and fiber, which will keep your colon moving.

Look for these gluten-free grains flours in the gluten-free aisle of the grocery store:

• Quinoa (whole grain and flour)
• Millet (whole grain and flour)
• Buckwheat (whole grain and flour)
• Tapioca flour
• Coconut flour
• Almond meal (though not a grain, I am listing it here as it is a great grain alternative for breading, baking, etc.)
• Amaranth (whole grain and flour)

3. Healthy Fats and Oils

Despite their controversial reputation, new research has confirmed healthy fats are not the enemy and play an essential role in keeping us full, synthesizing key vitamins, and keeping our hormones in balance.

Thus, you may enjoy the following healthy fats on the candida diet:

• Avocado oil
• Avocados
• Butter (preferably organic, pasture-raised butter)
• Coconut oil (which contains anti-fungal properties and has been shown effective against Candida)^[18]
• Extra virgin olive oil
• Ghee
• Omega-3 rich oils like fish oil, krill oil, and evening primrose oil

4. Vegetables

You can enjoy unlimited amounts of fresh vegetables while on the program. While some programs recommend staying away from starchy vegetables, I allow them as they contain a wealth of nutrients and fiber, and are alkalizing to your system. Don’t forget about sea vegetables, which are rich in minerals and iodine.

5. Fruit

Though there is some debate over whether fruit should be included on the candida diet, I wholeheartedly recommend consuming fruit while on the candida diet, provided you eat it in conjunction with your body’s biological rhythms.

By that I mean that fruit should be eaten by itself in its whole, fresh state (do not combine it with other non-fruit foods), and wait thirty minutes to one hour before eating anything else.

This is important because consuming fruit sugar alone causes it to alkalize your bodily fluids while providing essential nutrients, which helps kill candida overgrowth. Conversely, if fruit is consumed with other foods, such as starches or proteins, it turns to glucose which feeds candida.

In a nutshell: fresh, whole fruit eaten by itself in the morning is anti-candida; fruit eaten with other foods feeds candida.

And be sure to avoid fruit juice, canned fruit (which typically has added sugar), and dried fruit (which have a concentrated sugar content).

6. Healthy Proteins

Protein provides the building blocks for growth and repair and is therefore important while on the candida diet. The key with protein is choosing quality over quantity. I prefer vegan sources of protein. Beans and legumes are allowed (except for peanuts, which are a legume). However, pay attention to how your body feels as the sugars found in beans can feed in some cases candida, especially in the early stages.

If this is an issue, substitute other high-protein foods like quinoa, millet, hemp protein powder, nuts and seeds, and cultured soy products like tempeh (since the culturing breaks down sugars).

If you choose to eat meat, consume only non-processed, organic, grass-fed sources, such as grass-fed red meats (beef, bison, etc.), chicken, turkey, organic eggs, and wild-caught, low-mercury fish like wild Alaskan salmon, sardines, anchovies, and herring.

7. Dairy and Milk Products

Though I recommend avoiding most dairy products while on the candida diet, cultured organic dairy products (ideally from pasture-raised cows, goats, or sheep) are allowed, as the culturing process naturally reduces the milk sugar, lactase, while adding probiotic value.

Non-dairy milk products are also allowed (except cashew milk and soy milk), provided they are unsweetened:

• Yogurt
• Kefir
• Cultured butter
• Cultured cheeses
• Unsweetened coconut milk
• Unsweetened almond milk
• Unsweetened hemp milk

8. Nuts and Seeds

Enjoy all nuts and seeds, preferably raw, soaked, or sprouted, except for peanuts, cashews, walnuts, and pistachios which commonly contain mold and fungus. Nut butters are fine, provided they do not contain any added sugars, and remember that chia and hemp seeds are a great source of healthy fats and protein.

9. Beverages and Coffee Substitutes

Staying hydrated is one of the key components for success when you’re following the candida diet. Aim for half your weight in ounces per day to speed elimination and promote efficient cleansing. You can also add a tablespoon of raw apple cider vinegar to the water to help alkalize the body and promote healthy detox. Replace alcoholic beverages with probiotic-rich beverages like kombucha, Kevita, or kefir water. Again, water should be the main thing you consume but for a little variety, try unsweetened cranberry juice mixed with water and a bit of stevia or homemade stevia lemonade (mix the juice of 1 lemon or lime with 8 ounces of water and stevia to taste).

In place of coffee, try green tea or yerba mate, which contains a little caffeine and loads of antioxidants. Chicory coffee is another popular coffee substitute. A lot of people also enjoy herbal teas. Peppermint and nettle provide a natural, refreshing boost, while Pau d’arco, cinnamon, and turmeric teas will help support normal candida balance).

Supplements to Support Your Candida Diet Cleanse

Although a healthy eating plan is the best strategy for achieving candida balance and general good health, there are a few supplements I recommend to help support your candida detox:

• Mycozil™—a blend of herbs like Wildcrafted Jatoba bark and Pau d’arco bark, and enzymes formulated to support normal candida balance and cleansing.
• A probiotic/prebiotic supplement, like Floratrex, which contains a blend of strains.
• An oxygen-based intestinal cleanser, like Oxy Powder®, to facilitate cleansing and detoxification.

How Long Should You Follow the Candida Diet?

How long you should follow the candida diet depends on your symptoms, health history, the severity of the candida overgrowth and how faithfully you follow the diet and supplement recommendations.

The general recommendation is one-month minimum, then slowly reintroduce foods and see how your body reacts. If your issues flare up again, go back on the diet for another 2-4 weeks or consult your healthcare practitioner.

How to Maintain Candida Balance for Life

Since it exists naturally in our bodies, candida is always going to be part of our lives. The key to living with it healthfully is to prevent overgrowth from happening in the first place.

• Avoid antibiotics as much as possible, and if you must take them go on the candida diet afterward and take plenty of probiotics/prebiotics
• Eat a sensible diet that’s low in sugar, refined grains, and processed foods
• Nurture your gut’s bacterial balance by eating probiotic and prebiotic-rich foods regularly
• Enjoy alcohol in moderation, or, better yet, avoid it entirely
• Keep your stress levels in check
• Get enough sleep
• Nurture your immune system

Have you used diet to remedy a candida balance? What tips and insight can you provide? Leave a comment below and share your thoughts with us.

The post The Ultimate Candida Diet Program appeared first on Dr. Group's Healthy Living Articles.

source https://www.globalhealingcenter.com/natural-health/ultimate-candida-diet-program/

Turmeric and Black Pepper: A Winning Combination

Turmeric (Curcuma longa) is a spice held in high regard for its bountiful health properties and its culinary uses. It’s a favorite herb of Ayurvedic and Chinese traditional medicine, and its therapeutic uses date back thousands of years. Numerous studies have found that turmeric root can have a significant positive effect on neurological, cardiovascular, metabolic, immune system, and cellular health. It may even help support your thyroid and promote longevity. Turmeric owes its many health-promoting qualities to curcumin, the natural compound that gives turmeric its rich golden color.^{[1, 2]}

The Trouble With Turmeric

For all its miraculous health benefits, turmeric does have one weakness. The golden spice has very low bioavailability. This means that your body can only use a very small portion of the turmeric you consume. As the absorption levels of curcumin are very low, your body cannot harness the full healing properties of the spice. Fortunately, there is a simple way to enhance bioavailability. Just add black pepper to unlock the full potential of turmeric.

Black Pepper Can Boost Bioavailability by 2000%

Black pepper (Piper nigrum) is one of the most commonly consumed spices on the planet. In many parts of the world, you can find it on nearly every dinner table, right next to the salt. It’s usually just called “pepper,” but it also bears the nicknames “black gold” and “the king of spices.” It has a phenomenally long shelf life. Properly stored, black pepper can maintain its taste and aroma for many years.

Black pepper also has many health benefits of its own. It’s been used to relieve nausea, headaches, poor digestion, and sore throats.^[3] Much like how turmeric owes its healthy properties to curcumin, black pepper gets both its health benefits and its pungent flavor from a natural alkaloid compound called piperine.

Taking turmeric with black pepper may boost its bioavailability up to an astonishing 2000%. This is because piperine acts as an excellent bio-enhancer. Put simply, it can improve the bioavailability of other substances in the body.^[1] The serving needed is quite small. You only need a pinch of pepper to enhance the absorption of turmeric.

The Powerful Potential of Piperine

When you consume a nutrient, your digestive system can only absorb a certain portion of it. The proportion of a nutrient that your body can digest, absorb, and utilize is its bioavailability. For example, the bioavailability of protein is very high. Most people use over 90% of the protein they consume. After it moves through your digestive system, your body eliminates the rest as waste.

For a nutrient to be absorbed into your body, it must pass through a membrane in your gut into your bloodstream. Large molecules have a more difficult time getting through this barrier. Piperine may help relax your intestinal membrane, allowing larger particles, like turmeric, to pass through.^[4]

The effect of piperine on the liver may play another factor. As part of your normal metabolism, your liver releases a substance called UDP-glucuronic acid. In a process called glucuronidation, this acid bonds with other substances to make them more water-soluble, and thus more easily excreted.

With turmeric, this glucuronidation may operate too quickly, eliminating the herb from your system before your body can make full use of it. Studies have found that piperine lowers the blood levels of UDP-glucuronic acid, inhibiting glucuronidation. In other words, it slows your liver metabolism of curcumin enough that your body can absorb the nutrient more effectively.^{[5, 6]}

The Perks of Turmeric Plus Pepper

While turmeric and black pepper each have their own unique health properties, many of the properties are enhanced when you combine the two.

Possesses Antioxidant Properties

Turmeric contains many compounds with antioxidant properties. Curcumin, in particular, is a potent antioxidant. In fact, it’s ten times more powerful than resveratrol, the much-hyped antioxidant in red wine.^[7]

Piperine possesses its own antioxidant properties. Animal studies have found that piperine can reduce the oxidative stress brought on by a high-fat diet.^[3] By consuming pepper with turmeric regularly, you get double the antioxidant protection, helping you stay healthier, longer.

Resists Harmful Organisms

In vitro studies have found that turmeric resists harmful organisms, though more research is required to determine if this effect can be replicated in the human body. As a bioenhancer, black pepper not only boosts these abilities, it resists harmful organisms as well.^{[3, 8]}

Protects Liver Health

In the liver, turmeric helps increase cholesterol elimination by boosting bile production. Curcumin also protects liver cells from damage caused by toxins such as peroxide, galactosamine, tobacco smoke, and household chemicals. Black pepper helps by boosting the bioavailability of glutathione, an important compound that protects the liver on a cellular level.^{[3, 9]}

Eases Discomfort

Both turmeric and black pepper work to relieve temporary discomfort. Piperine desensitizes a pain receptor called TRPV1.^[10] Turmeric helps ease occasional joint discomfort. Put them together and you have surefire relief for stiffness and soreness. This is one of the reasons turmeric is so popular among athletes.

Aids Digestion

Ayurvedic medicine has relied on turmeric to support digestive health for thousands of years. Modern studies have found that it reduces spasms and flatulence. Both turmeric and black pepper have been found to enhance the activity of digestive enzymes in the gut, helping your system process food more quickly and easily.^{[9, 11]}

The Best Ways to Get Black Pepper With Turmeric

Whole foods are always the best way to consume nutrients. When combining turmeric and black pepper, look to food sources such as curry. It may be a happy accident, or maybe the ancient peoples of India knew something we didn’t, but many recipes for curry happen to include turmeric and black pepper. You can also make a tasty tea from turmeric, black pepper, and other healing herbs like capsaicin. Simply mix these herbs into a high-fat liquid like almond milk and enjoy.

While undoubtedly delicious, making curry every day could prove inconvenient. In these cases, you should consider a turmeric and black pepper supplement. Read the label carefully as many turmeric extracts neglect to include black pepper. You could add your own, but top quality blends will already include both. Global Healing Center’s Turmeric extract combines these wonderful spices into one convenient, potent, and highly bioavailable blend.

Do you take turmeric with black pepper? How has it affected your life? Leave a comment below and share your insight with us.

The post Turmeric and Black Pepper: A Winning Combination appeared first on Dr. Group's Healthy Living Articles.

source https://www.globalhealingcenter.com/natural-health/turmeric-and-black-pepper/

My Best Brows Done Naturally – Plume’s Define & Nourish Eyebrow Pomade

For as long as I can remember I have been pining after thick, delevingne-esque brows. But genetics would have it that I have thin (while nicely shaped) blonde eyebrows. I've been penciling over the natural hair line for eons, until I tried out this natural brow pomade that changed the game. Here's to the best natural eyebrow shading and shaping product.

Plume Science Nourish & Define Brow Pomade

With a very natural ingredient's profile, the Nourish & Define Brow Pomade was a hit. It's 100% natural, vegan and smudge proof (aka effective). It's ingredients include: castor oil, shea butter, coltsfoot, Indian Gooseberry and rice bran wax and silica, plus other waxes and colour enhancing ingredients.

I absolutely loved the product and won't be going back to another brow product (unless for testing purposes) for some time. I'll keep my pencil for emergency situations, but other than that, I'm converted.

How to Use the Best Natural Eyebrow Shading Pomade

Plume Nourish & Define Brow Pomade is best applied with an angled brow brush (which comes in the package).

Dip: To ensure even application, dip brush into the pot and swipe against skin or inside of cap to remove excess.

Apply: Apply to brows with the angled brow brush - a little goes a long way.

Blend: After applying colour, use the spooley end to blend the colour into brows.

Extra Tips:

1. Before starting, make sure you're working with your best shape - find the ideal start of your brows by placing a brush along the side of your nose.
2. Then, angle the brush from the outside of your nose to the outer corner of your eye to find where your brows should naturally end.
3. The highest point of the arch should line up with the outside edge of the iris

Your results will vary, but here was mine!

Shop online at Plume Science for $38 USD.

Lots of bushy love,

K

The post My Best Brows Done Naturally – Plume’s Define & Nourish Eyebrow Pomade appeared first on Living Pretty, Naturally.

source http://livingprettynaturally.com/best-brows-done-naturally-plumes-brow-pomade/