DASH Diet: A Vegetarian Meal Plan for Heart Health

If you’ve been thinking about changing your diet in order to lose weight, lower your blood sugar or blood pressure, or just improve your overall health, you might have heard about the DASH Diet. The DASH (Dietary Approaches to Stop Hypertension) Diet was named the “best overall diet" for eight consecutive years by U.S. News and World Report.^[1]

Some of this distinction is owed to the fact that research suggests the diet may promote weight loss, lower your cholesterol, and help prevent diabetes. Many nutritionists applaud the diet for being less restrictive and more sustainable over the long haul compared to other eating plans.

Quick Tips to Start the Vegetarian DASH Diet

• Eat at least one serving of vegetables at every meal.
• Have a serving of vegetables or fruit at every snack.
• Replace refined grains such as white bread, white pasta, and white rice with whole grains such as whole-grain bread and pasta, brown rice, quinoa, and oats.
• Add beans or lentils to vegetarian dishes to boost the protein and fiber content, which will help satisfy your appetite with less food.
• Snack on raw nuts, such as almonds, cashews, walnuts, or pistachios.
• Cook with low-sodium seasonings such as herbs and spices rather than salt and processed condiments.
• When grocery shopping, choose low-sodium foods.
• When you crave sweets, choose fruit rather than candy or baked goods.

What Is the DASH Diet?

Scientists created the DASH Diet with funding from the National Institutes of Health's National Heart, Lung, and Blood Institute (NHLBI).

The goal of the DASH Diet was to design an eating plan that reduced high blood pressure.

You have hypertension if your systolic blood pressure is 140 mmHg or higher or your diastolic blood pressure is 90 mmHg or higher.

DASH Diet recipes emphasize vegetables, fruits, whole grains, lean protein, healthy fat, and low-fat or fat-free dairy. The diet limits sugar and sodium and encourages foods that are low in saturated fat and cholesterol and high in fiber, protein, potassium, calcium, and magnesium. While originally designed for omnivores, it is easily adapted by people who wish to follow a plant-based diet.

What Can You Eat?

One of the most attractive aspects of the DASH Diet is the diverse selection of foods it allows. In fact, the list of foods you can eat is, thankfully, longer than the list of foods to avoid — plus they’re easily found in grocery stores and farmers markets. The exact number of servings for each food type varies depending on your caloric needs. Those listed below are recommendations for an 1,800-calorie diet.^[2]

Fruit

Aim for four to five servings of fruit daily. A serving is one medium piece of fruit, a quarter cup of dried fruit, a half cup of fresh or frozen fruit, or a half cup of 100 percent fruit juice.

The DASH diet allows all fruit, including apples, bananas, grapes, oranges, grapefruit, mangoes, watermelons, peaches, apricots, pineapples, strawberries, and tangerines. Good dried fruits include dates, figs, prunes, or raisins.

Vegetables

Aim for four to five servings of vegetables daily. A serving is one cup of raw leafy vegetable, a half cup of cut-up raw or cooked vegetables, or one-half cup of 100 percent vegetable juice.

This diet allows you to eat any vegetable. Good options include broccoli, green beans, peas, kale, collard greens, bell peppers, spinach, winter or summer squash, sweet potatoes, and tomatoes.

Grains

Aim for six servings of whole grains every day. A serving is a slice of bread, one ounce of dry cereal (check the Nutrition Facts label for the recommended serving size), or a half cup of cooked rice, pasta, or oatmeal.

Other healthy grains include whole-grain bread and pasta, brown rice, and organic popcorn. Whole grains provide an excellent source of fiber. I recommend you avoid grains that contain gluten and look for gluten-free options like buckwheat, brown rice, amaranth, teff, and quinoa (which is technically a seed).

Nuts, Seeds, & Legumes

Aim for four servings per week. A serving is one-third cup of nuts, two tablespoons nut or seed butter, two tablespoons whole seeds, or a half cup cooked legumes. Choose any nuts, seeds, or legumes — lentils, navy beans, garbanzo beans, and kidney beans are all good options.

Healthy Fats

Aim for two to three servings of healthy fats daily. A serving is one teaspoon vegetable oil (olive, peanut, or avocado) or coconut oil. Technically, one tablespoon regular salad dressing or mayonnaise, or two tablespoons low-fat salad dressing or mayonnaise also qualify but those options are not ideal.

Low-Fat Dairy

The vegetarian DASH Diet recommends fat-free or low-fat dairy. If you do eat dairy, always choose organic products that come from pasture-raised animals. If you're opting for a plant-based version of the DASH diet, try non-dairy yogurt, cheeses, or milk, like almond or coconut milk instead.

Foods to Reduce or Eliminate

Although the DASH Diet is diverse, there are a few foods you should eliminate or reduce your intake of.

Meat

On the vegetarian DASH diet, you will not eat any meat. The standard DASH diet recommends avoiding beef, pork, and ham because they are high in saturated fat and sodium. The vegetarian DASH Diet requires avoiding consumption of all meats, even lean cuts of chicken and fish.

Full-Fat Dairy

The DASH diet restricts full-fat milk, yogurt, cheese, and other sources of dairy since these choices are high in saturated fat.

Added Sugars & Sweets

The DASH diet allows for no more than five servings of low-fat sweets per week. Examples of a serving include one tablespoon sugar, jelly, or jam, a cup of lemonade, and a half cup of sorbet or gelatin dessert. Better yet, skip the refined sugar and reach for some fresh fruit when you crave something sweet.

Sodium

There are two sodium limits on the DASH Diet: 1,500 milligrams or 2,300 milligrams daily. Generally, the lower your sodium intake, the lower your blood pressure.

Alcohol

The DASH Diet allows for moderate consumption of alcoholic beverages. Moderation means no more than one drink per day for women and two per day for men.

Keep in mind that one drink is 12 ounces of regular beer, 5 ounces of wine, or 1 1/2 ounces of spirits. Also, know that there’s virtually no health or nutritional benefit to consuming alcohol and a long list of benefits associated with avoiding it entirely.

Sample DASH Diet Menu

The following meal plan is an example of what following the DASH Diet could look like.

Day One

• Breakfast: Steel-cut oatmeal with peanut butter and banana
• Lunch: Greek salad
• Dinner: Whole grain spaghetti with sauce and side spinach salad

Day Two

• Breakfast: Plain coconut milk yogurt with walnuts and berries
• Lunch: Black bean and vegetable wrap
• Dinner: Lentils with brown rice and kale

Day Three

• Breakfast: Slice of toast, two-egg veggie omelet, orange
• Lunch: Pita with hummus and vegetables
• Dinner: Three bean chili with chunky tomatoes

The Top 5 Health Benefits of the DASH Diet

Although the DASH Diet was created to help people lower their high blood pressure, the diet has other health benefits as well, so don't dismiss it if your blood pressure is in the healthy range (a systolic reading between 90 to 120 mmHg and a diastolic of 60 to 80 mmHg).

1. Lower Your Blood Pressure

Studies have found that the DASH Diet significantly reduces systolic blood pressure and that consuming fewer calories while on the diet compounds the effect.^[3] Following a low-sodium diet alongside the DASH Diet may help reduce your blood pressure even more.^[4]

2. Lose Weight

Being overweight is a risk factor for hypertension. Losing as little as 5 to 10 pounds may help lower blood pressure.^[5] The DASH Diet is one plan that may help with weight loss. After 24 weeks on the DASH Diet, people lost three pounds more than other dieters and almost half an inch more off of their waistline.^[6]

3. Reduce Your Diabetes Risk

The DASH Diet is appropriate for people living with diabetes, since the diet may help reduce blood pressure as well as weight. Some studies suggest the diet may also improve insulin sensitivity and therefore reduce the risk of type 2 diabetes, but more research is necessary.

The DASH Diet may help those living with metabolic syndrome — a pre-diabetic condition that includes hypertension, high blood sugar, and excess weight — to lower their blood pressure and manage their symptoms.

4. Lower the Risk of Some Cancers

The DASH Diet may reduce the risk of colorectal^[7] and breast cancer.^[8] Plus, some components of the DASH Diet — like eating more whole grains, fruits, vegetables, and nuts and less dairy, salt, and meat — are associated with reduced risk of some types of cancer.^[9]

In many ways, long-term good health is the cumulative effect of consistently making healthy dietary (and lifestyle) choices. Combining the principles of the DASH diet with a plant-based foundation is a good way to compound the health benefits each has to offer.

5. Reduce Your Risk of Heart Disease

High blood pressure is a risk factor for cardiovascular disease. By reducing your blood pressure, you help your heart. But following the DASH Diet also helps lower “bad" LDL (low-density lipoprotein) cholesterol. High levels of LDL lead to plaque buildup in the arteries, which increases your risk or heart attack and stroke. Hypertension increases the risk of stroke, but the DASH Diet reduces this risk.^[10]

How to Get Started

The DASH Diet seems easy to start, but — depending on your current diet — it may significantly shift how you eat. A few simple steps will ease the transition.

Check Your Current Eating Plan

Keep a food journal for a day or two, tracking what you eat and how much you eat at each meal and how often you snack. An easy way to do this is to download an app that tracks the sodium and nutrient levels of food. Then compare your current habits to the DASH Diet plan. You'll quickly see what you're already doing, plus what changes you need to make.

Start Gradually

You don't have to go all the way overnight. Start with one or two changes, such as eating at least one serving of vegetables at every meal, and then add more as those old changes become new habits. These changes will add up.

Remember, It Doesn't Have to Be Perfect

You don't have to hit every single serving recommendation every single day, nor do you need to consume exactly 2,300 mg or 1,500 mg sodium daily. Strive to reach the recommended intakes but keep in mind that overall trends matter the most. So if the majority of your meals for the week fit the DASH Diet, view that as a success.

Be Active

Aim for at least 30 minutes of activity daily or one hour of activity if you are trying to lose weight. You can split this time up into 10-minute segments if that is easier. Choose something you enjoy, whether that's walking, hiking, swimming, dance class, yoga, or anything else. The important thing is to move.

Follow Other Healthy Lifestyle Practices

Other changes can further reduce blood pressure and keep you healthy.

• If you smoke or chew tobacco, stop. For tips and ideas, check out our how to quit smoking guide.
• Manage your stress with a massage, meditation, or relaxation techniques.
• Get 7 to 9 hours of sleep each night.

Points to Remember

The Dietary Approaches to Stop Hypertension Diet, or DASH Diet aims to reduce high blood pressure. However, the diet is appropriate for nearly everyone — not just people with high blood pressure. In addition to this benefit, following the DASH diet may help with losing weight, lowering cholesterol, and reducing the risk of heart disease. The DASH Diet includes fruits, vegetables, whole grains, lean proteins, and healthy fats, and limits red meat, added sugar, salt, and alcohol.

Have you tried the DASH diet? What did you think? Leave a comment below and share your experience with us.

The post DASH Diet: A Vegetarian Meal Plan for Heart Health appeared first on Dr. Group's Healthy Living Articles.

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

Beat Seasonal Blues Naturally with these Flower Remedies from BACH Original

I truly love this time of year – the start of the holiday season. But as they do, it is usually under the familiar conditions of shorter days, busier lives and colder weather. It is a beautiful time, but it is also a time where there is a lot of pressure from society to be, well, merry.  The reality is, this time of year can be really challenging and stressful for many. It is important – more than ever during this time to beat seasonal blues naturally – that we prioritize our self-care habits and rituals.

Whether that means taking a long bath, finding a quiet corner to meditate, practising your yoga or getting out into nature, we can all benefit from a little more attention to our wellbeing. All of these practices are beneficial and I would also add to the list to reach for the healing power of plants. Today’s post is how to beat seasonal blues naturally with this super simple combination of BACH Original Flower Remedies. Here’s my favourite mood-boosting blend. 

BACH™ Original Flower Remedies’ ACH Blend: Beat the Seasonal Blues

So here is the very simple recipe using BACH™ Original Flower Remedies to help you find a state of peace and balance, naturally, during this time of year. 

 What You’ll Need

– 30 mL mixing bottle 

– Bottled or filtered spring water

– 2 drops BACH® Impatiens, to help you become less irritable so you can calmly cope with these changes

– 2 drops BACH® Hornbeam, to help you stop procrastinating so you can face the day (and the cold weather)

– 2 drops BACH® Mustard, to help lift sudden sadness to help you return to joy and inner peace of mind

– 2 drops BACH® Wild Rose, to help bring liveliness and interest back into your life

– 2 drops BACH® Gentian, to overcome setbacks (such as a long winter season!) with positivity and acceptance

Directions

– In a 30 mL mixing bottle add two drops of each of the BACH™ Original Flower Remedies.

– Fill the remainder of the bottle with spring water.

– Take four drops at least four times per day.

Notes

Your personal blend can last between two and three weeks, if you keep it in a cool dry place or in the fridge.

Alternatively, you can add a preservative: before putting the water into your mixing bottle, add one teaspoon of brandy, cider vinegar, or glycerin. I chose to use apple cider vinegar, as I always have that on hand in my cupboards. 

Well, loves, I am wishing you a very joyful time of year, and with that, a reminder, take care of yourself. 

Lots of love,

X

K

* Claims based on traditional homeopathic practice, not accepted medical evidence. Not FDA evaluated.

Please consult your healthcare practitioner prior to introducing any new supplement or drug to you or your child.

This is a sponsored post; however, I only agree to do sponsored postings when I really love the brand. 

The post Beat Seasonal Blues Naturally with these Flower Remedies from BACH Original appeared first on Living Pretty, Naturally.

source http://livingprettynaturally.com/beat-seasonal-blues-naturally-flower-remedies-bach-original/

Brittle Nails: Top Causes & Natural Remedies That Work

Having brittle nails that easily break, chip, and split is a common irritation for many people. Although brittle nails are painful and can affect day-to-day activities, fragile nails are usually just a cosmetic concern caused by normal, everyday wear and tear. Sometimes, however, they indicate a vitamin or mineral deficiency, or another health condition. Regardless of the cause, there are a number of simple actions and natural remedies to help your nails grow stronger.

The nails, which protect the fingers and toes, are composed of a hard protein called keratin that comes from a "matrix" of cells inside the fingers and toes. Healthy nails normally grow at one-tenth of an inch per month. At that rate, it takes between three and six months to replace a single nail. Thin, brittle nails, which are fragile and prone to breakage, rarely, if ever, appear healthy and normal.

Top Signs of Brittle Nails

If you have weak, brittle nails, you're not alone. About 20 percent of the population has this condition, which is medically known as onychoschizia. Women are twice as likely to have brittle nails as men.^[1] People who work jobs that expose their hands to water, cleaning chemicals, or irritating substances are also at a higher risk of having brittle nails.^[2]

The top signs of brittle nails are:

• Peeling at the tips
• Nails that easily split, fracture, chip, or crack near the ends
• Slow-growing nails or nails that will not grow long
• Vertical ridges on the nails
• Pain around the nails during normal daily activities
• Hangnails or ripped skin near the cuticles

White spots on the nail bed are not associated with brittle nails, and actually are "nail bruises" caused by an abnormality in the nail matrix where the nail grows and are not a cause for concern.

What Causes Brittle Nails?

There are a number of variables that can cause brittle nails. External factors such as personal hygiene and exposure to chemical or physical irritants are among the most common contributors to brittle nails. Likewise, internal issues such as vitamin deficiencies, genetics, and health conditions are common causes. By and large, however, external factors are to blame for most cases of brittle nails. For example, weather conditions like low humidity and dry heat can worsen nail health.

An easy way to tell that something external is causing your brittle nails is if you have fragile fingernails but strong, healthy toenails.

Here are more causes of brittle nails:

Frequent Hand Washing

Wetting your nails causes them to absorb water and expand. As they dry, they lose this moisture and contract. People who do this frequently and repeatedly, such as swimmers or people who wash dishes without wearing gloves, are among the most likely to have brittle nails.^[1]

Frequent Manicures

Painting your nails or getting manicures can dehydrate your nails and fracture the keratin.^[1] Nail polish, primers, and removers typically contain harsh chemical solvents like acetone or alcohol, which can dry and weaken nails.^[3] Some research suggests that the more frequently you get manicures, the higher your risk of having brittle nails.^[4]

Iron Deficiency

Sometimes brittle nails indicate a vitamin or mineral deficiency. According to the American Osteopathic College of Dermatology, iron deficiency is the most common nutrient-related cause of brittle nails.^[5] Iron is an important nutrient you need just the right amount of — not too much, and not too little. Whether it's through food or supplements, be mindful of how much iron you're consuming. If you need a boost, foods such as beans, lentils, spinach, Swiss chard, brown rice, pumpkin seeds, and cashews are good sources of iron.

Anemia

Anemia occurs when your body doesn't have enough hemoglobin — the iron-rich protein that carries oxygen from the lungs to the rest of the body. Hemoglobin also brings oxygen to the nail matrix at the root of the nail. Lack of oxygen due to anemia may impair nail development and formation.^[1]

Biotin Deficiency

Biotin (vitamin B-7) deficiency is another cause of brittle nails. Biotin deficiency is more common in people who smoke, drink heavily, follow a diet that's high in processed foods, have a liver condition, have Crohn's disease, or are pregnant. Some studies have found that regularly supplementing with biotin increases nail thickness and durability.^[6]

Thyroid Disease

Studies have linked both hypothyroidism and hyperthyroidism to brittle nails — specifically, nails that split from the nail bed.^[7] People with hypothyroidism — an under-functioning thyroid gland — typically have under active sweat and sebaceous glands and, thus, less oil available to lubricate their nails.^[8]

Aging

Natural age-related changes in the body can also cause brittle nails and dry skin. These changes may also make nails hard and thick or yellow, particularly toenails. With age, both fingernails and toenails may grow more slowly. This commonly occurs with women who have been through menopause or other hormone-related changes.

Natural Remedies for Brittle Nails

If you have brittle nails, you're probably wondering how to make them stronger. Fortunately, several natural remedies and lifestyle adjustments can help improve your nail health.

Avoid or Reduce Manicures

One of the most effective ways to strengthen your nails is to avoid manicures. Nail polish, nail polish remover, and nail polish primer all contain drying ingredients that worsen brittle nails. Acrylic or artificial nails can also weaken nails. Gel manicures are harmful because they require nail polish remover that contains acetone in order to be removed. If you do get a gel manicure, do not pick at the polish to remove it.^[9] If you must get manicures, try removing polish from your nails and leaving them unpainted for two weeks in between. This will reduce the nails' exposure to these products and give them time to heal.^[9]

Choose Healthier Nail Polish

No nail polish is completely chemical-free, but, at a minimum, look for one that's free of toluene, formaldehyde, dibutyl phthalate (DBP), camphor, and triphenyl phosphate (TPHP or TPP). TPP is an endocrine-disrupting chemical that studies have found is absorbed into the body through the nails.^[10] Look for water-based polish and base coats that contain protein or vitamins to help strengthen your nails.

Water-based nail polish takes longer to dry but is much better for your nails in the long run.

Moisturize Your Hands Regularly

Apply moisturizing lotion to your hands every time you wash them. This will help keep your nails hydrated and prevent chipping and breaking. Use an organic product to avoid the harsh chemicals that dry out your nails. Thick lotions and hand creams are more effective than thin, watery lotions at moisturizing nails.^[2]

Avoid Excessive Hand Washing

Wash your hands only when necessary. Use mild, natural soap that doesn't contain harsh, drying chemicals. Fully dry your hands after washing and follow with moisturizing lotion. Avoid waterless hand sanitizers that are high in alcohol as it can dry your skin and nails.^[2]

Wear Gloves

When washing the dishes or doing other chores that expose your hands to water and harsh chemicals, wear natural latex gloves for protection. It may not seem like a big deal, but the effects of even a few minutes of exposure to hot water can accumulate and damage your nails. Use a moisturizing hand lotion after you finish — even if you wear gloves, the heat of the water can dry out your skin and nails.

Limit the Length of Showers

Although a long, hot bath or shower is relaxing, spending too much time in water over-saturates nails and makes them prone to bending and tearing. For strong, healthy nails, try to limit your showers to 15 minutes or less.

Apply Liquid Vitamin E to Your Hands

Vitamin E oil helps to nourish and strengthen nails and cuticles. Choose 100 percent organic liquid vitamin E oil to avoid toxic filler ingredients. Simply take the dropper from the bottle and apply a little oil to your nails and massage it into the nail bed and around the cuticle to soften and moisturize it.

Try All-Natural Cuticle Oils

While some types of cuticle oil contain chemicals, you can find varieties that contain all-natural ingredients, like beeswax, jojoba oil, flaxseed oil, sweet almond oil, and vitamin E oil. These oils are commonly used as carrier oils for aromatherapy or massages, so you may already have them lying around the house. As a bonus, making cuticle oil from all-natural oils is a great way to save money!

Try a Biotin Supplement

Biotin is a water-soluble B vitamin — vitamin B-7 to be exact – that helps the body convert fat, protein, and carbohydrates to energy. Since biotin deficiency is linked to brittle nails and hair loss, this B vitamin is often taken as a supplement to help support nail, skin, and hair health. Some research suggests that taking a biotin supplement may make nails firmer and harder and reduce splitting.^{[11, 12]} If you need extra biotin, try our certified-organic, vegan Global Healing Center Biotin supplement.

Follow a Plant-Based Diet

Getting adequate protein helps support nail health.^[2] A plant-based diet includes a variety of protein sources, such as beans, lentils, legumes, seeds, nuts, and quinoa. Not only can a plant-based diet provide enough protein, but it can provide the total spectrum of nutrients you need — including biotin. Natural plant sources of biotin include grains, bananas, and vegetables such as sweet potatoes, spinach, and broccoli.^[6]

Be Gentle During Nail Care

Vigorously sawing away at your nails with a nail file, using metal tools, and cutting or picking at cuticles can damage them. Instead, use a fine-grit nail file and move it from the side to the center in one direction. Regularly filing off any jagged areas may prevent further splitting and breaking.^[5] In fact, some experts recommend keeping your nails short if your nails are brittle.^[13] It's OK to use a wooden cuticle stick but avoid cutting your cuticles. If you buff your nails, do so in an X-shaped pattern rather than back and forth, as this can lead to nail splitting.^[5]

When to Seek Medical Attention

Most of the time, brittle nails are a cosmetic issue, and simple lifestyle changes can remedy them. Sometimes, however, brittle nails are a sign of a medical condition such as thyroid disease, anemia, or Raynaud's syndrome — a disorder associated with poor circulation in the fingers and toes that causes the hands and feet (and nails) to turn pale blue, usually after exposure to cold, and then flush with red when blood rushes back.

If your nails turn mostly white with darker lines at the edge near the tip, this may be a sign of jaundice. Jaundice is caused by excess bilirubin in the blood from obstruction of the bile duct in the liver. If your nails are yellow, it may be a sign of thyroid disease, lung disease, or diabetes. Or, if it's present with brittleness and cracking, it may, and probably does, indicate a fungal infection.

Rippled or ridged nails that co-occur with discoloration under the nails may be a sign of psoriasis, a skin condition, or inflammatory arthritis. Rippled nails may also indicate Raynaud's syndrome.

If you experience other symptoms alongside brittle nails or if your toenails are also brittle, consult your healthcare provider.

Points to Remember

Brittle nails that peel, chip, fracture, or grow slowly are usually due to frequent washing, drying, or manicures — particularly gel manicures. Simple changes such as wearing gloves when washing the dishes, moisturizing your hands with an organic lotion, applying liquid vitamin E, and avoiding manicures can strengthen brittle nails.

In less common instances, brittle nails indicate an underlying health condition such as anemia or thyroid disease. If you experience other symptoms or if several months (remember, healthy nails take time to grow) of maintained lifestyle changes do not seem to help, seek the advice of your healthcare provider.

Do you have experience dealing with brittle nails? Have you tried any of the remedies described in this article? We would love to hear from you. Leave a comment below.

The post Brittle Nails: Top Causes & Natural Remedies That Work appeared first on Dr. Group's Healthy Living Articles.

source https://www.globalhealingcenter.com/natural-health/brittle-nails/

Fatty Liver Diet: Best Foods, Supplements, & Lifestyle Changes

As the most common chronic liver disease in the West, non-alcoholic fatty liver disease (NAFLD) is a scary-sounding diagnosis. People with this condition are at a higher risk of developing cardiovascular disease, liver failure, hepatitis, and diabetes. But the good news is that you can manage NAFLD with dietary and lifestyle changes.

Unfortunately, most people wait until they're diagnosed with NAFLD to take positive steps to improve their health. One of the best ways to reduce the chance you will get fatty liver disease, lessen its symptoms, or reverse its impacts involves following a plant-based diet.

In a nutshell, shifting to a healthier diet not only reduces your risk of this condition, but it can also help you manage its symptoms. Studies found that people with NAFLD who ate a vegetarian diet had less severe fibrosis (a symptom of fatty liver) compared with those who consume meat.^[1] We will discuss the ideal diet tailored for people with non-alcoholic fatty liver disease.

What Is Non-Alcoholic Fatty Liver Disease?

Affecting approximately 25 percent of Americans, NAFLD occurs when fat accumulates in the liver, causing enlargement of this critical organ that supports digestion, removes toxins, and stores energy. Most people have small amounts of fat in their liver, but if it rises to more than 5 to 10 percent of the liver's weight, you have NAFLD. The disease is mostly diagnosed in people between age 40 to 60 but can occur at any age.

If you do not deal with NAFLD early on, it may develop into non-alcoholic steatohepatitis (NASH), a more severe type of inflammation that can lead to a variety of health problems, mostly in the liver.

How Does Alcoholic Fatty Liver Disease Differ From NAFLD?

Alcoholic fatty liver disease is related to excess alcohol intake, while NAFLD is not. Studies have shown that many people who engage in heavy drinking every day or almost every day will develop fatty liver disease.^[2] Around 40 percent of people with moderate alcohol intake (defined as one to two drinks daily) also show changes associated with fatty liver disease.

Fortunately, this condition can usually be reversed by limiting or eliminating alcohol and improving one's diet. On the other hand, NAFLD can be caused by diet and lifestyle and is influenced by genetics. Scientists believe that when the process by which the liver produces bile acids is affected, it can lead to the development of both diseases.

What You Can Eat

Changing to a healthy diet is key to fighting NAFLD, reducing its symptoms, and getting your liver health back on track. Strive for a plant-based diet that's high in fiber and rich in fresh fruits and vegetables, nuts, and seeds. A registered dietitian or nutritionist can help you create a new diet plan, but here are some suggestions on which foods to eat and which to avoid.

Whole Grains

Unprocessed or minimally processed whole grains, including oats, brown rice, and quinoa (technically a seed), are best on this diet. If bread is labeled as whole grain, check the ingredients to make sure the first ingredient listed is a grain. Oatmeal is particularly good on this diet because it reduces LDL (low-density lipoprotein) cholesterol — also known as the "bad" type of cholesterol.

Green Vegetables

Leafy green vegetables like spinach, bok choy, kale, collards, cabbage, arugula, and watercress pack a powerful antioxidant punch. Cruciferous vegetables (broccoli, cauliflower, and horseradish) appear to reduce the amount of fat the liver absorbs.

Legumes

Beans are good for your heart, the more you eat, the more you... help your liver. Legumes, such as chickpeas, lentils, green peas, kidney beans, black beans, pinto beans, navy beans, and peanuts, are great sources of fiber, complex carbohydrates, and protein, and can help control cholesterol and blood sugar levels.

Walnuts & Other Nuts

Tree nuts provide beneficial omega-3 fatty acids, which improve liver fat levels and HDL cholesterol (the "good" cholesterol) in people with NAFLD. Walnuts, in particular, are high in omega-3s. A study published in the World Journal of Gastroenterology showed that eating walnuts improved liver function in one group of patients.^[3]

Good Fats

You can eat good, healthy fats on a plant-based diet designed for fatty liver disease. Monounsaturated fats are an excellent source of healthy omega-3s and are found in olive, peanut, and canola oils, as well as avocados and most nuts. Sources of polyunsaturated fats include avocado, flaxseed, walnuts, and peanut oils. For saturated fats, only use coconut oil — which may benefit a fatty liver — and avoid animal fats and palm oil. Use organic, non-GMO, cold-pressed oils.

Coffee

While more research is necessary to draw solid conclusions, preliminary studies suggest that drinking coffee may reduce symptoms of NAFLD, including fibrosis of the liver. Several possible mechanisms by which this occurs include antioxidative, anti-inflammatory, and anti-fibrotic effects.^[4]

Foods to Avoid

Take these foods off your shopping list. They can lead to inflammation, and increase your calorie, bad fat, and sugar intake unnecessarily.

Processed Foods & Empty Carbs

A diet that's high in starches and sugars makes NAFLD worse by increasing blood glucose, insulin, and triglycerides. In one study, patients who restricted their carbohydrate intake to 40 percent of calories had significantly lower levels of liver enzymes than those with a high-carb diet, even though each group lost the same amount of weight. Avoid sugar, especially white sugar, white potatoes, white rice, and processed grains. Eliminate white bread, pasta, and pastries. No more than 10 percent of your daily calorie intake should come from simple carbohydrates.^[5]

Meat

I don't recommend any meat consumption; red meat and processed meat are particularly harmful. Many studies have shown that eating meat increases the risk of heart disease, stroke, type 2 diabetes, obesity, and morbidity. Animals raised for meat are usually given hormones and antibiotics and fed unnatural corn diets versus being grass-fed. Factory-farmed meat, in turn, negatively affects your health.

Bad Fat

Studies have shown that a diet high in saturated fat can increase the risk of developing NAFLD and make the disease worse. Experts recommend you replace most saturated fat with monounsaturated and polyunsaturated fat. It's also smart to avoid fish oil, which can be high in mercury. Overall, you should get 25 to 30 percent of your daily calories from fat.

Fried Foods

Because they're usually fried in processed, GMO cooking oils, fried foods are especially high in bad fat. They also add extra calories and salt to your diet. You can steam or bake most foods that you typically fry, using spices and herbs to heighten their flavor.

High-Fat Dairy

High-fat dairy products contain high levels of unhealthful saturated fat. I recommend skipping dairy altogether and opt for coconut milk or other non-dairy varieties. You can drink organic coconut or almond milk, use them in smoothies or coffee, or buy nut-milk yogurt.

Alcohol

Without exception, experts recommend that patients with NAFLD consume no alcohol at all.^[6] A study published in Clinical Gastroenterology and Hepatology found that drinking even a modest amount of alcohol can make it impossible for the condition to improve.^[7]

Salt & Sugar

In general, limit salt intake to 1,500 milligrams daily because it makes your body retain water. Also avoid added sugar, which increases fat levels in your liver. That means you should avoid soda, fruit juice, and many packaged foods. Sugar hides in a lot of items, so read the nutritional labels of all foods carefully!

Example a of Non-Alcoholic Fatty Liver Diet Menu

In general, you want to follow a diet that is low in calories, carbs, sugar, and saturated fat, and high in dietary fiber, omega-3 fatty acids, and monounsaturated and polyunsaturated fats.^[8] Some experts recommend the Mediterranean diet — or a plant-based version of it. Not only will this way of eating reduce your bad fat consumption, but it can also help you better manage blood sugar issues or diabetes, improve cardiovascular health, and reduce cholesterol levels. Here is an example meal plan that could work for you.

DAY 1

• Breakfast: Oatmeal with blueberries and chopped almonds on top; coffee
• Lunch: Avocado, low-fat cheese, and sprouts on whole grain toast; carrot sticks; apple slices
• Snack: Almond butter on apple slices
• Dinner: Cold sesame peanut noodles; steamed spinach with a touch of olive oil and roasted garlic

DAY 2

• Breakfast: Bananas in low-fat plain yogurt; whole grain toast with peanut butter; green tea
• Lunch: Lentil soup
• Snack: Carrot sticks and hummus
• Dinner: Broccoli slaw salad with tofu, ginger, sesame seeds, carrots, green pepper, cilantro, sesame seeds with olive oil/vinegar/sesame oil dressing; avocado

DAY 3

• Breakfast: Kashi with fresh peaches; black tea with lemon
• Lunch: Green salad with hummus; a cup of raspberries
• Snack: Trail mix of sunflower seeds, almonds, walnuts and cashews
• Dinner: Cauliflower crust pizza with olive oil, goat cheese, basil, and fresh, chopped tomatoes; roasted asparagus with lemon juice

Herbs & Supplements That May Help

If you have NAFLD or any condition, consult your healthcare professional before you start taking any supplements or herbal remedies. Some can harm the liver or interact with medication. However, some supplements have shown promising results as specialized nutrition for the liver.

Carnitine

Carnitine, an amino acid that plays a crucial role in the body's energy production, may slow down NAFLD's progression.^[9] Studies have found that this supplement may work particularly well for diabetics with NAFLD.^[10]

Curcumin

As the most active nutrient in turmeric, curcumin contains powerful antioxidants. One study found that people who took curcumin had significantly lower liver fat content compared with those who did not — a 78.9 percent reduction in liver fat compared to only 27.5 percent.^[11]

Garlic & Garlic Oil

Studies show that garlic can reduce liver injury and the buildup of fat and collagen. It may reduce liver inflammation as well. Garlic oil also may help with weight loss, and it reduces systemic redness and swelling in the body.^[12]

Glutathione

In one study, thirty-four patients who took 300 milligrams of glutathione daily for four months showed a decrease in alanine aminotransferase levels, and also in triglycerides, non-esterified fatty acids, and ferritin — a blood cell protein that contains iron.^[13]

Green Tea Extract

The key enzyme in green tea may slow the development and progression of NAFLD.^[12] Green tea is a source of polyphenols, which have an anti-inflammatory effect.

Zinc & Selenium

NAFLD can cause mineral deficiencies in blood and the liver. An early study on animals showed that zinc and selenium supplementation may normalize disease symptoms but did not prevent its onset.^[14]

Vitamins

Several vitamins may provide benefits for people with a fatty liver, or those looking to prevent it. Vitamin C and vitamin E are antioxidants that block reactive oxygen species (ROS) in the body. One animal study found they helped prevent the progression of fatty liver disease.^[15] New studies associate deficiency of vitamin D, an important nutrient, with NAFLD.^[16]

Address Fatty Liver Disease With Lifestyle Changes

If you have NAFLD, you may want to consider making lifestyle changes that will propel you forward on your journey to greater health. In addition to changing your diet, one of the most important changes you can make is increasing your physical activity. Studies found that when patients with NAFLD engage in aerobic exercise or weight resistance, it reduced their risk of getting diabetes by 35 percent and cardiovascular disease by 49 percent.^[17]

Studies have shown that even minimal physical activity can have a positive impact on NAFLD.^[18] Consider working with a physical trainer to help you devise an appropriate workout plan.

A good nutritionist or registered dietitian can help tailor a diet for your specific needs. However, go slow with the weight loss as rapid weight loss through extreme low-calorie intake or fasting can make NAFLD worse. Experts recommend that you lose weight gradually and by following a healthy diet. Aim to lose seven percent of your body weight in regular increments over a year.^[19]

Points to Remember

If you want to reduce your risk of developing the disease or manage its symptoms, your best bet involves enacting appropriate lifestyle changes, especially following a diet tailored to NAFLD. I recommend you follow a whole food, plant-based diet. Eat fresh vegetables, fruits, and whole grains. Avoid alcohol, red meat, fatty, and processed food.

In addition, perform a liver cleanse two or three times a year, stay active, exercise regularly, and maintain a healthy body weight. Supplements such as garlic oil, curcumin, carnitine, or green tea extract may provide targeted nutrition to the liver. With the appropriate steps and guidance from your healthcare practitioner, you can point your liver health in the right direction.

The post Fatty Liver Diet: Best Foods, Supplements, & Lifestyle Changes appeared first on Dr. Group's Healthy Living Articles.

source https://www.globalhealingcenter.com/natural-health/fatty-liver-diet/

17 Home Remedies for Migraines That Really Work

There are headaches — and then there are migraines. About one in ten people experience these types of headaches, which bring intense pain and other symptoms. While some sufferers only get migraines occasionally, others have them several times a month, and they significantly interfere with daily life.

The good news: Research shows that many migraine remedies, including natural herbs and supplements, provide effective relief and reduce the need for medication. These natural therapies can not only decrease the number of migraines you experience but also lessen the severity when one strikes.

What Is a Migraine?

People describe migraine headaches as pulsing, pounding, or throbbing pain, often occurring on one area of the head. For some people, the pain is accompanied by sensitivity to light and sometimes nausea or vomiting. Bottom line? Migraines hurt.

One in four migraine sufferers also experiences “aura" — sensory disturbances that occur before a migraine strikes. The most common are spots, flashing lights, zigzags, or blind spots. Patients may also have tingling or numbness on one side of the body or face or problems with speech, such as slurred speech or the inability to find the right word.

Common Migraine Symptoms

• Pulsing, pounding, or throbbing pain
• Pain on one side of the head
• Nausea or vomiting
• Sensitivity to light or noise
• Aura — sensory disturbances that are usually visual, but sometimes verbal or motor.

17 Home Remedies for Migraines

Although many people turn to over-the-counter drugs like ibuprofen or prescription medications, home remedies can serve as an effective first line of defense against migraines. The following natural remedies can often ease the pain of migraines.

1. Ice Pack

Just putting ice or a cold washcloth on your neck or head during a migraine can help quell the pain by cooling the blood that's flowing through the carotid arteries, thus calming inflammation. A 2013 study showed that using a frozen neck wrap at the onset of a migraine significantly reduced migraine pain.^[1]

2. Darkness

Most migraine sufferers experience sensitivity to light, also known as photophobia. The brighter the light, the more painful the headache. So, taking refuge in a cool, darkened room can help alleviate the pain.

3. Caffeine

Consuming caffeine or changing your caffeine intake — increasing or decreasing it — can trigger migraines in some people. Sometimes, a small amount of caffeine can help provide pain relief, which is why it's an ingredient in common over-the-counter migraine medications.

4. Exercise

There's evidence that exercise helps prevent migraines. At a minimum, it helps with stress, which can contribute to migraines.^[2] Work out three days a week for at least 30 minutes to reduce the frequency and severity of migraine headaches.

5. Feverfew

Feverfew is one of several popular herbs that, according to research, is effective for migraine headaches. In one study, migraine patients who used feverfew experienced significantly fewer headaches than those taking a placebo.^[3]

6. Vitamin B-2

The B vitamins, particularly B-2 (riboflavin), are often used for migraines. Studies show that vitamin B-2 lowers their frequency of occurrence.^[4]

7. Yoga

Yoga is particularly beneficial for migraine pain. In a 2007 study where migraine patients were randomly told to engage in either yoga or self-care, those who practiced yoga had substantial reductions in headache intensity and frequency and migraine medication use, and lessened symptoms of anxiety and depression.^[5]

8. Magnesium

Magnesium has a long history of easing migraine misery. Data from a large study found that patients taking 600 milligrams per day of the mineral saw a 41 percent reduction in the frequency of migraines compared to 15 percent in the group who took a placebo pill.^[6]

9. Peppermint Tea

Peppermint tea is a centuries-old cure for nausea, which sometimes accompanies a migraine. There's evidence that it can relieve pain, too. You can add the crushed dried leaves to hot water for a delicious herbal tea or buy it in the store.

10. Ginger Tea

Consider Ginger tea when you feel migraine or other headache pain. Data shows that ginger powder may relieve migraine pain as well as common migraine drugs known as "triptans."^[7]

11. Willow Bark

People have used willow bark for centuries for many types of pain, including headaches, although there is little data on its usefulness. It contains salicin, which is chemically similar to the salicylic acid in aspirin. You can take it as a supplement or find it in herbal teas.

12. Acupuncture

Authors of a recent review of studies found that completing at least eight weeks of acupuncture treatments worked as effectively as medicine for reducing the number of migraines patients experienced by 50 percent.^[8] The study also found that acupuncture treatments were more effective than "sham" treatments which use needles but not on traditional locations on the body.

13. Butterbur

The botanical butterbur appears to help prevent migraines without producing significant side effects. In one study, butterbur extract was found to reduce both the number of migraines patients got and the number of days they had migraine pain.^[9] Some 75 percent of people taking the herb reported improvement, as compared to only 20 percent in the placebo group.

14. Essential Oils

Several essential oils work well to counter migraine pain and symptoms. Data showed that applying peppermint oil to the forehead and temples was significantly more effective than a placebo in alleviating migraine pain.^[10] If you are sensitive to undiluted oils, you can dilute them with a carrier oil, such as coconut oil. Inhaling lavender oil reduced migraine pain in less than 15 minutes in another study.^[11] Chamomile oil, inhaled or added to a warm bath, may ease anxiety and sleeplessness related to migraine pain.

15. Cayenne Pepper

Migraines may respond to capsaicin, the active ingredient in cayenne. Dab a small amount of a capsaicin gel or cream inside each nostril or use a capsaicin nasal spray. In a 2014 study of headache sufferers who used a capsaicin nose spray, 72 percent felt relief.^[12] Expect a burning sensation, runny nose, and sneezing for a few minutes after the application. Do not use too much, especially when you are trying it for the first time.

16. Apple Cider Vinegar

Famous for helping with weight loss, apple cider vinegar may also reduce migraine pain. Dip a cloth in the vinegar and apply it as a cool compress to your forehead. You can also try drinking it. Simply add a couple of tablespoons to eight ounces of distilled water.

17. Massage

The right pressure on your body and scalp could vanquish your migraine pain. A 2006 study found that patients who got massages for five weeks had fewer migraines and better sleep quality than those who didn't get the weekly rub-downs.^[13]

What Causes Migraines?

From disruptions to the flow of blood in the brain to neurological issues, migraines can be triggered by a host of issues, including:

• Loud noise and sounds
• Smells
• Bright lights
• Irregular sleep
• Caffeine
• Weather changes
• Stress
• Fatigue
• Medications
• In women, hormonal changes
• Foods

Additionally, the National Institutes of Health believes that a predisposition for migraines may be genetic.^[14]

Foods That Trigger Migraines

Various foods trigger headaches for many migraine sufferers, though it's different for everyone. If you want to discover if you have any food triggers for your migraines, keep a diary and log your diet daily, marking down when you have a migraine. You may be able to identify which, if any, foods are connected to your pain. According to the National Headache Foundation, these foods are common migraine triggers:^[15]

• Ripened cheese — cheddar, Emmentaler, Stilton, Brie, and Camembert
• Herring — pickled or dried
• Chocolate
• Anything fermented, pickled, or marinated
• Sour cream
• Nuts
• Peanut butter
• Sourdough bread
• Broad beans, lima beans, fava beans, and snow peas
• Foods containing monosodium glutamate (MSG)
• Figs, raisins, papayas, avocados, and red plums
• Citrus fruit
• Bananas
• Pizza
• Sausage, bologna, pepperoni, salami, summer sausage, and hot dogs (contain the preservatives nitrates and nitrites)
• Chicken liver and pâté
• Alcoholic beverages

How Long Can Migraines Last?

Migraine length depends on the individual. But generally speaking, untreated migraines can last between four hours and three days. Check with your doctor or healthcare provider if they last longer or you are unable to find relief.

Points to Remember

Migraines are intense, painful headaches that affect your quality of life. Fortunately, you can look to nutrition for natural remedies for headaches and migraines.

Many people get migraine relief from supplements and herbs, including magnesium and feverfew, yoga, essential oils like lavender and peppermint, acupuncture, massage, and tea, such as peppermint and ginger. These methods can help to beat the intensity and frequency of migraines and their symptoms.

The post 17 Home Remedies for Migraines That Really Work appeared first on Dr. Group's Healthy Living Articles.

source https://www.globalhealingcenter.com/natural-health/home-remedies-for-migraines/

These are the Best Natural Cleansers of 2018

The natural skincare market is burgeoning with new brands and their growing product lines. Finding the best in natural cleansers is becoming more and more competitive. As the end of the year creeps closer, I continue with my best of 2018 series, today focus on the Best Natural Cleansers of 2018. For ease of reference, and depending on your preferences, I’ve separated my picks into cream cleanser, oil cleanser, exfoliant and all-around multitasker. Enjoy, beauties! 

The Best Natural Cleansers of 2018: Cream Cleanser 

Annmarie Skincare’s Phytonutrient Cleanser is a showstopper when it comes to natural cream cleansers. I love cream cleansers because they do not strip the skin of its natural moisture barrier, and also because they are oh-so-gentle. My main concern in the past has been that they are not very effective at taking off eye makeup. Enter Annmarie’s Phytonutrient Cleanser. Holy batwoman! This product is perfection in terms of ingredients – and suitable for all skin types: dry, sensitive, mature and all the rest. This aloe juice-based cleanser includes moisture-binding Mango seed butter, coconut oil, apple extract to brighten and acai oil are beautifully blended to create the most gentle and effective cream cleanser I’ve tried to date. Find it here. 

 

The Best Natural Cleansers of 2018: Oil Cleanser

The ESSENTIAL cleansing oil is this year’s favourite oil cleanser. Some of you may not be familiar with cleansing with oil: in short what I love about oil cleansers is how seriously gentle they are – taking away pollutants from the skin and makeup with ease, but never by drying out the skin. Massaging oil cleansers into the skin also helps to activate the lymph and help drain the face from tensions and toxins it is holding onto. This oil cleanser melts away even waterproof makeup, dirt, oil and pollutants from the day without leaving your skin tight and dry. Its key ingredients are Moringa Oil, which is rich in antioxidants while it gently lifts dirt, makeup and impurities leaving the skin fresh and glowing, rose oil acts as a delicate fragrant oil that is known in Ayurveda to help calm and moisturize the skin and coconut oil is deeply hydrating, helping to leave the skin soft and smooth.  

Best Natural Cleansers of 2018: Exfoliating Cleanser

This has been a favourite far beyond the 2018 times, May Lindstrom’s Clean Dirt has been a staple in my green beauty cabinet for a few years now. Needless to say, these ingredients still work wonderfully, and I love this product more than all when it comes to exfoliation. May’s Clean Dirt is a combination of healing clays and mud as well as healing exotic spices.  It smells like a divine cinnamon spice, making it a warming and tingling cleansing experience.  The combination creates a beautiful cleanser that leaves your skin feeling fresh and revived. The texture of the Clean Dirt is also what helps encourage microcirculation in the top of your skin – it acts like microdermabrasion. This is a great detoxing cleanser for all skin types, but sensitive skinned gals are warned the warming action may irritate some with hypersensitive skin.

Best Natural Cleansers of 2018: Mask & Cleanser Duo

This last one on the list is a luxury – a duo face mask and cleanser, this sweet mouse by Max & Me is skin heaven. It is probably one of the most nourishing cleansers I’ve ever come across, so much so that I almost feel guilty when I rinse it off – I, therefore, use it mainly as a mask, or when my skin is in need of some extra love (think hormonal imbalances or international travel). Max & Me makes beautiful products – and high vibe skincare, which you can read about here in this post. It is in this product that the power of plants can be seen and felt: raw manuka honey, shea butter, gardenia, helichrysum, Damascus rose, the list goes on. This product is perfect for even the toughest of skin concerns (rosacea, acne and anti-aging too). To use, gently mix it with half a teaspoon of water until you have a smooth, creamy texture (it should look lighter than what is in the jar). Massage over skin if you want to use it as a wash, and if you want to use it as a mask, simply leave it on the skin for 30 minutes or more, then remove with a warm, moist cloth. Find it here. 

Happy cleansing, beauties!

X

K

The post These are the Best Natural Cleansers of 2018 appeared first on Living Pretty, Naturally.

source http://livingprettynaturally.com/best-natural-cleansers-2018/

How Often Should You Wash Your Hair? The Ultimate Guide

Washing your hair seems like a straightforward thing: lather, rinse, repeat. But ask five people and they probably all wash their hair at different frequencies — and may not even be sure if they should wash more or less often.

Washing too frequently can dry out your hair. Your scalp produces sebum, or oil, that keeps hair soft and shiny. If you wash too often, you may prevent your scalp's natural oil from traveling down the length of the hair, which keeps it moisturized. Excess washing can also dry hair, increasing breakage and split ends. If you dye your hair, washing daily can cause the color to fade more quickly.

Not washing often enough can also cause issues, such as greasy hair, but knowing how often to wash depends on your hair type. Infrequent washing does not cause dandruff, as many believe, but excess oil can make dandruff appear worse. Dandruff is caused by yeast that lives on the scalp, and excess oil can feed more yeast.

What Are the Different Hair Types?

How often you should wash your hair depends a lot on your hair type, hair porosity, how much dirt is in your hair, and other factors, so let's break down the different kinds of hair.

Kinky Hair

Afro-textured or kinky hair grows in three different subtypes: 4a, 4b, and 4c. Type 4a has an S-shaped coil which is the loosest among these kinky hair types. Type 4b has a Z-shaped coil, and is slightly more tightly coiled, while type 4c is the tightest coil and shrinks 70 to 75 percent. Kinky hair, particularly 4c hair, is the most brittle and breakable.

Curly Hair

Curly hair also has three subtypes: 3a, 3b, and 3c. Type 3a is the loosest curl, though still quite defined. Type 3b is more coarse and dense than 3a. Type 3c is the most tightly coiled of curly hair and is sometimes called a corkscrew-shaped curl.

Wavy Hair

Wavy hair, or type 2 hair, falls in loose waves somewhere in between straight hair and curly hair. Wavy hair is often straighter near the scalp, with waves and curls starting near the ears and going down the length of the hair. Type 2a waves are loose and tousled with hair typically fine and thin. Type 2b has more texture than 2a with defined but loose S-shaped waves. Type 2c is the most defined wavy hair, with waves starting at the roots.

Straight Hair

Type 1, straight hair, has no subtypes. It falls straight from the root to the tip of the hair. Sometimes people have different curl pattern types on their head, however, so you may have mostly straight hair with some type 2 hair mixed in.

How Many Times a Week Should You Wash Your Hair?

How often you wash your hair comes down to hair texture, length, and personal preference. What happens if you wash your hair every day? Well, it depends on your hair. Some people feel a need to wash daily, while in some cultures, people with kinky and curly hair wash less frequently to protect their hair from breakage.

Although there isn't an exact science to determine how many times a week you should wash your hair, there are some general guidelines that can help you decide.

If You Have Oily Hair

All other things considered, the oilier your hair is, the more often you should wash it. For some, this may mean washing daily, or even more, such as in the morning and after a workout.

If You Have Thin or Straight Hair

Fine and straight hair typically requires washing every one to three days. However, if your hair is oily, you can wash more often.

If You Have Thick, Coarse Hair

It's better to skip at least one day in between washes if you have thick or coarse hair — or you may be able to go even longer. You know your hair better than anyone else, so do what's best given your hair type, and whether it tends to be oily or dry.

If You Have Curly Hair

Depending on how thick and oily your curls are, you can typically wash once every three days. Curly hair is sometimes frizzy so you may also shampoo less frequently than people with wavy, straight, or oily hair. Consider co-washing (using only conditioner) between shampoos.

If You Have Kinky or Afro Hair

Wash no more than once a week, or every other week, since your hair and scalp tend to be drier and more delicate. The American Academy of Dermatology recommends people with kinky hair use a hot oil treatment once a month to help maintain hair moisture and elasticity.^[1]

If You Have Dyed Hair

Washing every two to three days will help maintain color better and also help your hair retain its natural moisture. It's best to wash processed, dyed hair less frequently since the chemicals strip the cuticles and dry out the hair.

If You Exercise Frequently

It's not necessary to wash your hair after every workout since doing so can damage hair, unless you work up a heavy sweat or your hair is particularly oily. If you want to wash after every workout, just make sure you use a moisturizing conditioner or a conditioning shampoo.

If You Have Short Hair

Some women with short hair may only need to shampoo once every two to three days, but it can vary depending on hair type, so factor that into your consideration, as well.

If You're a Guy

How often should men wash their hair? Because men's hair is typically shorter, men can wash less frequently, such as once every two or three days. Men with longer hair can follow the guidelines above.

What Shampoo Should You Use?

The best shampoo depends on your hair type and other specific needs. People with dyed hair may want to use a shampoo that helps retain color, while people with processed hair may need a moisturizing shampoo. Below are a few tips for selecting the best shampoo for your needs.

If You Have Oily Hair

Clarifying shampoos can help cut down on the buildup of oil and hair products. Most natural, clarifying shampoos contain ingredients such as aloe vera, chamomile, and tea tree oil to help reduce the oil on your scalp.

If You Have Thin or Straight Hair

A volumizing shampoo can help thin, straight hair appear thicker. These shampoos don't contain any ingredients that add volume. Instead, they cleanse the scalp and hair without leaving behind any residue that can weigh hair down. Because of this, volumizing shampoos often contain similar ingredients as clarifying shampoos.

If You Have Thick, Curly, Kinky, or Afro Hair

Moisturizing shampoos will help prevent frizz and keep hair healthy. Natural moisturizing shampoos contain ingredients such as coconut oil, buriti fruit oil, and shea butter.

If You Have a Dry, Flaky Scalp

If you have a scalp condition such as dandruff, psoriasis, or seborrheic dermatitis, or your scalp is simply flaky and dry, use a shampoo designed to help an itchy scalp.

What Is the Best Shampoo?

Your scalp can absorb the chemicals in shampoo, so I recommend you only use non-toxic, organic shampoos. They contain natural minerals, herbal extracts, and oils to cleanse and nourish the hair and scalp. Scalp Rescue Shampoo by Max Green Alchemy is specially formulated for itchy, dry scalps, but is suitable to all hair types. It's vegan, pleasantly scented, petrochemical-free and works incredibly well!

Tips for Hair Washing

You may think you know how to wash your hair. And while there isn't necessarily a “wrong" way to wash your hair, there are some practices to keep your hair healthy.

Concentrate Shampoo on the Scalp

Shampoo is primarily for your scalp, so be sure to lather up on top. You don't need to shampoo all the way to the tips of your hair. In fact, doing so can lead to fly-aways and dull, flat, or frizzy hair. Be gentle. Wash the scalp and let the shampoo run through the length of your hair.

Condition Regularly

Anytime you shampoo, follow up with conditioner. Shampoo can dry your locks, while conditioner rehydrates hair and helps it look shiny and attractive. Conditioning hair is especially important for people with processed, permed, and dyed hair. It increases hair strength, protects it from damaging UV rays, helps prevent breakage, and may help hair growth.

In contrast to shampoo, work conditioner through to the tips of your hair, but avoid applying too much on the scalp. If you have oily hair, lightweight conditioners tend to keep hair from getting weighed down. If you have kinky hair, ingredients such as shea butter and argan oil can help nourish both natural and relaxed hair. If you have thin or fine hair that tends to get weighed down by conditioner, you may also want to try reverse washing. This is when you first apply conditioner all over and let it soak in for a minute or longer. Rinse, then apply shampoo as you normally would.

Let Hair Dry Naturally

Avoid blow-drying your hair after a shower, which can cause damage. It's also tempting to rub your hair with a towel, but this can damage your locks. Instead, wrap your hair in a towel to absorb the water and let it dry on its own. People with kinky or even curly hair may want to use a microfiber towel to prevent breakage, and sleep in a silk bonnet or on a silk pillowcase.

Don't Brush Too Frequently

Some people used to think that brushing 100 strokes a day grew luxurious locks. While brushing hair brings natural oils from the pores down the hair shaft, brushing or combing too frequently may damage delicate hair, especially curly and kinky hair. People with type 4 hair should only brush when their hair is wet and with ample leave-in conditioner.

How to Keep Your Hair Healthy Between Washes

There are solutions to keeping healthy hair and looking great when you don't wash every day. For more ideas, check out our natural hair care tips article.

Organic Dry Shampoo

Dry shampoo soaks up oil, allowing you to wash less often. You'll still need to wash your hair, or the product will build up, but you can shampoo using water less often. To use dry shampoo, spray or sprinkle it onto two-inch sections of hair, holding the can at least six inches from your scalp. Choose an organic dry shampoo which has no toxic ingredients.

Organic Baby Powder

Some people use baby powder in place of dry shampoo, which also soaks up oil. However, choose an organic, talc-free baby powder. Conventional baby powder contains talc, and in its natural form, talc contains asbestos, which is a carcinogen. According to the National Cancer Society, all products containing talc sold in the U.S. have been free of asbestos since the 1970s.^[1] But many prefer to use organic baby powder to avoid any potentially harmful ingredients.

Co-Washing

Co-washing is short for “conditioner-only washing," a practice many women with kinky, curly, or dry hair use to keep their hair soft, smooth, and clean without drying it out with shampoo. Avoid co-washing with a conditioner that contains silicone, which is often found in conventional products and can accumulate and dull the appearance of hair. A "cleansing conditioner" can be best, especially if you have fine hair, otherwise, your hair may end up looking weighed down. Apply like you would shampoo, massaging it into your scalp. Then, unlike shampoo, work it through to the ends. Rinse, and you're set. If you co-wash, use a clarifying shampoo every one to four weeks to eliminate product buildup.

Limit Heat

Blow-drying your hair or using a straightening iron, curling iron, or other hot tools, can damage your hair. Avoid using these as much as possible, aiming for no more than once a week. When you do use heating tools, minimize the amount of time they contact your hair. If you do apply heat to your hair, use thermal protectant products to minimize damage. Natural ingredients for these heat-protecting products include shea butter, Jamaican black castor oil, argan oil, or algae extract.

Style Hair Gently

Try not to pull your hair back too tightly, and use gentle hair ties designed for use in hair. People with kinky hair should take extra caution to avoid wearing tight headbands, as they may cause breakage along the delicate edges of the hairline. Also, be gentle when using a brush or comb.

Points to Remember

How often you wash your hair comes down to your needs and personal preference. Generally, the oiler your hair, the more often you may want to wash it, whereas thicker, drier, and kinky Afro hair can typically go a few days between washing. Use an appropriate shampoo for your hair type, concentrating on the scalp. Then apply conditioner to the ends.

Be gentle to your hair between washes. When you can, let your hair dry naturally and avoid styling tools that use heat. If you pull your hair back, use hair ties and headbands that are meant for use in hair. Try an all-natural shampoo that will leave your hair feeling luxurious and healthy.

The post How Often Should You Wash Your Hair? The Ultimate Guide appeared first on Dr. Group's Healthy Living Articles.

source https://www.globalhealingcenter.com/natural-health/how-often-should-you-wash-your-hair/