Red Clover Benefits for Menopause, Bone Health, & More

Finding a three-leaf clover may bring good luck, but taking red clover as a healing herb may bring even better fortune!

People have appreciated the therapeutic qualities of the red clover's pink and red-hued blossom for generations. Women, in particular, have passed down its secrets as a remedy for feminine issues, whether premenstrual syndrome or menopause symptoms.

In modern times, scientific research has backed up its traditional uses, including supporting bone strength, blood health, hair growth, and mental wellness. For women, red clover might also offer support for symptoms of menopause; for men, it's believed to encourage a healthy prostate.

What Is Red Clover?

Red clover (Trifolium pratense) — also known as cow clover, meadow clover, or wild clover — is a legume found in Europe, Western Asia, and northwest Africa.^[1] Red clover contains isoflavones. Isoflavones are a type of phytoestrogens, which are chemicals that are similar to the hormone estrogen. Although this may provide the most significant benefits to women, red clover has a lot to offer for men's health as well.^{[2, 3]}

Red Clover Benefits & Uses

People have traditionally used red clover as a remedy for ailments like asthma, whooping cough, skin sores, indigestion, gout, and even serious, fatal illnesses. Clover flowers and leaves are edible, so people may add them to salads, or brew them in hot tea. You can add ground red clover flowers to your bathwater to soothe itchy skin, or apply it topically in a salve. Many people take it in a capsule or liquid extract form. Below are some of the best-documented benefits.

Reduces Symptoms of Menopause

Promising research suggests that red clover can help menopausal women.^{[4, 5]} Menopause, the cessation of menstrual cycles, causes physical changes including interrupted sleep, dry skin, vaginal dryness, weight gain or loss, and hot flashes. Like vitamin E and sage, studies suggest that red clover may reduce the number of hot flashes women experience and help with other menopausal symptoms.^{[4, 6]} As a bonus, red clover may also boost mood and libido in women!

Improves Bone Strength

With age comes a loss of bone density. It can affect both genders but, due to hormonal changes, it's particularly common in post-menopausal women.^[7] Hormone replacement therapy (HRT) aims to prevent bone loss and osteoporosis, but studies indicate that it brings an increased risk of breast cancer and heart disease.^[8] Red clover, in comparison, improves bone mineral content and strength — without the adverse health effects.^{[9, 10]}

Promotes Skin Health

Your skin is your largest organ. Because it sits on the outside of your body, skin is vulnerable to damaging elements in the environment, like the drying effects of sun exposure, heating, and even air conditioning. Taken orally or applied topically to the skin, red clover can soothe and ease various conditions and promote a healthy, normal-looking complexion.^[11] Studies suggest that, when taken in a capsule, it can improve skin texture and moisture levels, as well as boost scalp health.^[11]

Encourages Normal Cholesterol Levels

High cholesterol can lead to fatty deposits in your artery walls, increasing your risk of heart attack and stroke. Red clover's tendency to encourage balanced cholesterol levels makes it helpful for heart health. A prominent study found that men's bad (LDL) cholesterol levels declined significantly from taking red clover, but that women's cholesterol levels did not respond.^[3] This discovery led researchers to hypothesize that previous studies that found "no link" between red clover and cholesterol was due to female test subjects skewing the overall results.

Helps Heart Health

In addition to its cholesterol-normalizing effect, red clover supports heart health by promoting normal blood pressure levels. If left unchecked, high blood pressure can lead to blood clots and even stroke. But studies suggest that red clover supplementation may normalize blood pressure. Further, red clover may thin the blood — this helps prevent blood clotting that can lead to stroke.^[12] This "power flower" even has protective properties that help guard against serious and fatal cardiovascular diseases.^[13]

Promotes a Happy Mood

Red clover is one of many healing herbs that has been analyzed for its effects on anxiety and depression. One study found improvements in mood in more than 75 percent of women who took red clover extract.^[14] Another review of studies on herbal remedies for mental wellness (including red clover, kava, and fennel) revealed promising results for red clover. Clover flowers are a natural mood enhancer and helped ease anxiety in several studies.^[15]

Supports Prostate Health

It might seem like many of the benefits of red clover are for women only, but this little botanical offers big benefits for men's health as well. Prostate-specific antigens (PSA) are proteins that the prostate gland produces. An increase in their number can suggest a range of prostate complications, including enlargement or inflammation of the gland or even serious illnesses.^[16] In one study, men who took red clover extract saw their PSAs decrease by more than 30 percent.^[17] Prostate function improved in these men without any adverse side effects.

May Help Male Pattern Baldness

Many men have "pattern baldness," a genetic condition where men lose their hair in a certain pattern that typically affects the front and top of the head. This is different from alopecia, which is hair loss that occurs all over the head and affects both men and women.

In one small but promising study, men applied cream with both red clover and a "biomimetic peptide" (compounds with identical amino acid sequences to those produced in the body) for four months.^[18] The red clover-peptide cream increased hair growth more than the placebo cream. The scientists deduced that it helped grow hair by stimulating protein creation in the "extracellular matrix" where hair grows from and by reducing redness and swelling within the hair follicles.

How to Make Red Clover Tea

Herbal tea is an easy way to enjoy red clover. You can purchase ready-to-brew red clover tea bags or make your own — which is a simple process.

Ingredients

• Red clover flowers, dried
• Hot water
• Raw local honey

Directions

1. Add one tablespoon of red clover flowers to a make-your-own teabag or metal mesh tea infuser.
2. Pour boiling water into a teacup with the red clover teabag (or mesh ball) and steep for 15 minutes.
3. Sweeten with honey, if desired.

You can also add red clover flowers directly to boiling water and strain before drinking. Enjoy red clover tea up to two or three times per day.

Precautions & Side Effects

Natural remedies can seem harmless, but they have the potential to interact with medications, supplements, and some health conditions. For example, red clover tea can soothe menstrual cramps since it acts as a uterine stimulant, but for this very reason, it should never be used by pregnant women as it can increase the risk of miscarriage.

Similarly, breastfeeding women should avoid using red clover. As a phytoestrogen, red clover mimics hormones, and should therefore not be taken by anyone diagnosed with hormone-sensitive conditions such as breast cancer, uterine or ovarian cancer, endometriosis, or uterine fibroids without instruction from a healthcare provider.^[1]

Points to Remember

The red clover plant offers many therapeutic qualities and can ease the symptoms of many conditions. From mental wellness to heart health, red clover has many applications. In women, red clover soothes menopause symptoms by improving bone density and reducing hot flashes. In both men and woman, red clover promotes normal blood cholesterol and blood pressure. It also promotes a positive mood. For men, red clover seems to have positive effects on male pattern baldness and prostate health.

Have you used red clover? What insight can you provide? Leave a comment below and share your experience with us.

The post Red Clover Benefits for Menopause, Bone Health, & More appeared first on Dr. Group's Healthy Living Articles.

source https://www.globalhealingcenter.com/natural-health/red-clover/

Which Metabolism Boosters Work? The Top 7 Boosters Explained

Metabolism. We've all heard friends and colleagues complain that theirs has ground to a halt or slowly chugs along, preventing them from dropping weight. We’ve also all seen the ads and commercials for metabolism boosters — products that claim to push your metabolism into high gear and promote weight loss.

Are there really foods, pills, and supplements that boost your metabolism and make it easy to lose weight? Are they a good idea? If they work, how? And who should try them? Below, we discuss which metabolism-boosting supplements work best, their side effects, and a few other things you can do to stimulate your metabolism.

What Is Metabolism?

Metabolism is how the body converts food to energy. It's a series of biochemical processes whereby the macromolecules in food (carbohydrates, proteins, and fats or lipids) are broken down so the body can use them. Some people have a fast metabolism that enables them to eat more calories and still maintain or lose weight easily. Others have a sluggish metabolism, which can make losing weight hard. Giving your metabolism a boost may help kick-start your weight loss or help you maintain a healthy body weight.

Most people use the term metabolism interchangeably with metabolic rate, which is the number of calories your body burns over a period of time. Your basal metabolic rate, on the other hand, is the number of calories your body needs when you're at rest to keep your blood moving and perform basic functions like breathing. Certain vitamins, herbs, and supplements may alter your metabolic rate and are sometimes called metabolism boosters.

What Is a Metabolism Booster?

A metabolism booster is a food, herb, or nutrient that increases metabolic rate and stimulates thermogenesis — the process by which the body burns calories. Boosting the metabolic rate means you will burn more calories. To lose weight, you must burn more calories than you consume. Sometimes the nutrients are concentrated into high-potency extracts to elicit a stronger effect.

Metabolism boosters are not magic solutions for weight loss and, generally, will not help you lose weight unless you also follow a healthy diet and exercise plan.

What Are the Best Metabolism Boosters?

Many foods and supplements are touted as metabolism boosters, but the evidence doesn't always match the claims. Below, are some of the most commonly described metabolism boosters. Some have more research than others to support their efficacy.

1. Caffeine

Do you start the day with a cup of coffee? Did you know it might also enhance your body's ability to burn fat?^[1] It turns out that caffeine has extensive research to back its effectiveness as a metabolism booster. In a review of studies that examined caffeine's effects on metabolism, it was found that people who consumed 270 mg of caffeine (a cup of coffee contains about 95 mg) daily burned more calories than those who didn't.^[2]

2. Green Tea

Green tea contains both caffeine and catechins — plant antioxidants that support thermogenesis and fat oxidation. However, opinions on the metabolism-boosting effects of green tea are mixed. Some research supports the notion that green tea helps the body burn slightly more calories than it would otherwise.^{[1, 3]} Other research suggests that while green tea may help overweight and obese people lose weight, it's a clinically insignificant amount of weight.^[4]

3. Capsaicin

Capsaicin is the compound that gives cayenne and other peppers their heat. Research shows that food or supplements that contain capsaicin may help your body burn more calories. Adding cayenne to your food may help you burn 50 more calories per day — that's up to 350 extra calories per week.^[5] Eating spicy food can even help you control your appetite. Of course, capsaicin won't do all the work for you. But, if your diet is in check, you exercise regularly, get enough sleep, and now you're looking for specialized nutrition to help optimize those efforts, capsaicin is worth considering.

4. Resveratrol

Known for promoting heart health, resveratrol is an antioxidant found in the skin of red grapes (and wine), as well as peanuts, blueberries, dark chocolate, and other foods. In animal studies, resveratrol altered blood sugar metabolization to mimic the effects of calorie restriction and help animals lose weight.^[6] The science behind resveratrol's effect on human metabolism is more limited. One small study found that it did not increase metabolism in non-obese, non-diabetic, postmenopausal women.^[7] Bottom line? We need more research to make a verdict.

5. Uva Ursi

Latin for bear's grapes and sometimes referred to as bearberry (since bears love to eat its small berries), Arctostaphylos uva-ursi has been known by Native Americans and others for centuries as an herbal tonic for urinary tract health. Like a diuretic, uva ursi increases the elimination of urine. In this way, uva ursi might reduce bloating and water retention. Losing water weight, however, is not the same as losing fat. In fact, one study found that uva ursi had virtually no effect on metabolism or weight loss.^[8] Nevertheless, it is found in many metabolism-boosting supplements.

6. Green Coffee Bean

Scientists have studied unroasted green coffee bean — which contains caffeine — for its potential as a metabolism booster and weight loss supplement. In animal studies, green coffee bean extract (GCBE) discouraged the accumulation of fat.^[9] One study found that GCBE reversed fat accumulation and insulin resistance, but only in overweight patients.^[10] For the study participants, taking 700 mcg to 1,050 mcg of green coffee bean extract lowered their total body fat and body mass index (BMI).

7. Gymnema

Popular in India for promoting balanced blood sugar levels, Gymnema sylvestre contains nutritional compounds that decrease the body's absorption of sugar during digestion (its Hindi name means “destroyer of sugar"). One study found that Gymnema sped up the body's ability to process fat and glucose. The researchers even suggested it might promote normal metabolic and endocrine function in persons who struggle to maintain balanced blood sugar.^[11]

Metabolism Booster Side Effects

In general, most natural metabolism boosters are safe for healthy people. However, the potential side effects of any nutrient that affects metabolism include everything from jitters and anxiety to reduced blood sugar, interactions with medication, nausea, vomiting, urine discoloration, and upset stomach.

If your reasons for seeking a metabolism booster are part of a larger plan to improve or maintain your health, make sure you consider your diet and entire supplement intake as a whole. For example, if you drink a lot of coffee or caffeinated tea, think twice before adding additional stimulation.

Do Metabolism Boosters Actually Work?

The jury is still out on the effectiveness of many metabolism boosters. For the herbs and nutrients which studies suggest may have something to offer, it is a good idea to ask, "to what degree?" Many so-called "metabolism boosters" have demonstrated limited success. Navigating the selection of supplements that claim to boost your metabolism can be confusing. Before trying a supplement, ignore the creative way it's marketed and check the list of ingredients it contains. Does the research match the claims? Ask your healthcare provider or nutritionist for a recommendation.

If you're starting a weight loss journey, make sure that following a healthy diet, exercising regularly, and getting plenty of sleep is the foundation of your efforts. When those are in alignment, only then may a metabolism booster give your weight loss efforts an extra kick.

10 More Ways to Boost Your Metabolism

There are other ways to boost your metabolism naturally. The best strategies include:

1. Cleanse Your Colon

Whether you follow a colon-cleansing diet or embark on a full colon cleanse protocol, this is a great way to reboot your system and set the stage for a healthy lifestyle.

2. Get Enough Sleep

Getting enough sleep is a must for your metabolism to run at high gear. Experts recommend you get seven to nine hours of sleep nightly, or your metabolism may be affected.

3. Build Up Your Muscles

Excess body fat doesn't do anything except weigh you down and get in the way — literally. Muscles, on the other hand, are always on and burning calories — even if you're at rest. This is one of the most compelling reasons to build your muscle mass. Not only will the act of strength training help you get into shape, but the more muscle you build, the easier it becomes to stay in shape.

4. Try High-Intensity Interval Training (HIIT)

To up your activity level even more, try high-intensity interval training. Experts show that HIIT is better than cardio exercise at burning fat and revving up your metabolism.

5. Eat More

It might seem counterproductive, but eating smaller meals more frequently (up to six times per day) can put your metabolism in a better position than eating a few large meals. Frequent small meals also help keep your blood sugar stable. Eat metabolism-boosting foods, and you'll be set.

6. Take Your Vitamins

None of the processes in your body — metabolism or otherwise — will be at their best unless you get all the essential vitamins, minerals, and other nutrients. Pay special attention to nutrients like iodine and selenium which directly support the thyroid and, in turn, metabolism.

7. Eat Breakfast

Here's another reason why breakfast is called the most important meal of the day — it turns your metabolism on and helps you start to burn calories. And if you skip breakfast, it can actually slow down your metabolism.

8. Drink Warm Water

If you needed another reason to drink water and stay hydrated, some evidence suggests that drinking 16 ounces of warm water can raise metabolism as much as 30 percent.^[12]

9. Eat Protein & Fiber

Make sure your diet contains plenty of plant-based protein and fiber. Protein helps build lean muscle mass, which takes more calories to maintain. Fiber supports digestive health and ensures your body's waste removal system operates at peak efficiency.

10. Move More

It's simple — the more active you are, the more calories you'll burn. Even small movements throughout the day, like standing at work or taking the stairs, can tickle your metabolism and increase the calories you burn. Get moving, sit less!

Points to Remember

Despite the hype-filled marketing, most metabolism boosters have questionable efficacy. If you're living a healthy lifestyle and your diet, exercise, and sleep plans are all optimized, adding a metabolism booster to the mix may help but chances are that your healthy habits will be shouldering most of the work and providing most of the results. If you do try a metabolism booster, make sure you're starting with organic, plant-based supplements. Again, don't underestimate the necessity of a calorie-restricted diet and a sound exercise plan when you're trying to lose weight.

Have you tried a metabolism booster? What was your experience? Leave a comment below and share your insight with us!

The post Which Metabolism Boosters Work? The Top 7 Boosters Explained appeared first on Dr. Group's Healthy Living Articles.

source https://www.globalhealingcenter.com/natural-health/metabolism-boosters/

17 Most Effective Weight Loss Tips for Long-Term Success

As societal wealth grows, so do people's waistlines — and thousands of businesses, pharmaceutical companies, and authors claim to have a "quick fix." As of January 2018, the worldwide value of the diet industry is more than $168 billion,^[1] but the actual evidence to support the idea that all the promises of quick weight loss actually work or help you keep weight off for the long term is flimsy. Thankfully, more and more people are turning away from the quick-fix mentality and looking for long-term solutions. We've curated a list of the most effective weight loss tips to help you drop the pounds effectively.

Benefits of Losing Weight

Shedding weight offers a wealth of health benefits. Losing weight is particularly important if you are overweight, or if you have a few extra pounds that's affecting your health and well-being. Even losing 5 to 10 percent of your current weight can pay dividends for years to come and provide a wealth of benefits, including:^{[2, 3, 4, 5, 6, 7]}

• Reduce your risk of high blood pressure
• Lower triglycerides
• Help balance your blood sugar
• Reduce your risk of coronary heart disease
• Reduce cytokines, which are markers of internal inflammation
• Reduce your risk of cardiovascular disease
• Boost your mental health
• Reduce depressive symptoms
• Help improve your body image

The 17 Most Effective Weight Loss Tips

We've collected the best weight loss strategies for you. However, be advised that when it comes to losing weight, there are no magic potions. Making smart decisions about your diet and regularly engaging in a fitness program will always be necessary components of any weight loss strategy.

1. Drink Water, Not Diet Drinks

Not only will drinking enough water help you stay hydrated, but it might also help promote a healthy body weight. In one study, people who drank about 16 ounces of water 30 minutes before eating a meal lost three pounds more weight over a 12-week period than people who did not.^[8] People who replace diet beverages with an equal amount of water may lose more weight and have improved insulin resistance compared to those who drink diet beverages.^[9] At a minimum, drink six to eight 12-ounce glasses of water a day.^[10]

2. Try a Vegan or Low-Carb Diet

One effective way to lose weight is to adopt a vegan or low-carb diet.^[11] On average, vegans have the lowest body mass index (a measure of percentage body fat) and the lowest prevalence of type 2 diabetes of any group.^[11]

Low-carb diets, like the ketogenic and low-glycemic diets, restrict carbohydrate. This means low or no sugars or starches.

If you're wondering how low-carb diets compare to low-fat diets — they don't.^[12] "Low fat" makes for an appealing-sounding headline but scientists have essentially concluded that low-fat diets are ineffective for weight loss (and don't provide the healthy fats the body needs).^[13]

3. Practice Intermittent Fasting

Not only can intermittent fasting help you lose weight, but it can also improve your overall health. Intermittent fasting is defined as alternating periods of eating and fasting and generally involves restricting food intake to a small window each day, fasting one or two days a week (the 5:2 diet), or alternate-day fasting.

In one study, people who engaged in alternate-day fasting for 12 weeks lost 11 more pounds than the group who didn't.^[14] What's more, other studies have found that intermittent fasting appears to lower heart disease risk, boost brain health, and improve diabetes outcomes.^{[15, 16, 17]}

4. Prep Your Meals

Careful planning is important for any weight loss regime. Set yourself up for success by designating a day to buy ingredients and prepare the meals you'll eat for the following week. Make sure that salad greens and fruit are part of your meals. Stock up on a rainbow of colored fruits and vegetables, which are packed with the healthful antioxidants that boost your metabolism and promote long-term wellness. Pick up a few cookbooks and discover new, healthy recipes that you've never tried.

5. Build Up Your Muscles

If you want to naturally boost your metabolism, building up your muscles with weight training is among the most effective strategies. Recent research published in the journal Nutrition found that overweight or obese women over 65 who did resistance training for 30 minutes, three days a week lost twice as much fat as people who ate a high-carbohydrate diet and three times as much as a group who did not exercise.^[18] Plus, they experienced a 6.3 percent reduction in body fat compared to 4.3 percent for the high-carb group.

The American College of Sports Medicine recommends at least three hours of cardio or weight training exercise per week for the best chance at maintaining long-term weight loss.

6. Reduce Portion Sizes

When it comes to the size of your portions, bigger is not better. In one study, people who were served larger portions of food at a meal ended up eating more, regardless of their weight or typical eating habits.^[19] In essence, if your portion is larger, you will eat more food. Try smaller portions — you may be surprised how satisfying they can be. One smart way to reduce portion sizes is to simply use smaller plates.

7. Choose Fiber-Rich Foods

Fiber is great for digestion and weight loss. Increasing your intake of foods that are high in fiber and protein can kickstart weight loss. In one study, people who upped their dietary fiber intake to 35 grams and their lean protein intake to 0.8 grams per kilogram of body weight lost weight without doing anything else.^[20] One of the ways that fiber supports weight loss is by preventing the body from absorbing dietary fat and cholesterol. Fiber also slows digestion, so you feel fuller longer and absorb more nutrients from your food.^[21]

8. Get to Know Your Gut

Knowing your gut enterotype allows you to develop a highly personalized nutrition and weight loss strategy. People have one of three gut "enterotypes" — a typing system based on the dominant bacteria. One study compared two of these types — Prevotella bacteria-dominated guts and Bacteroides-dominated guts — and found that people with Prevotella bacteria-dominated guts lose weight when they eat a fiber-rich diet, while people with Bacteroides-dominated guts lose weight more effectively by taking Bifidobacteria probiotics.^[21] A third enterotype dominated by Ruminococcus bacteria exists, but the study above only looked at the former two. Your healthcare provider or an at-home kit can help you determine your gut enterotype.

9. Reduce Added Sugar

Sugar isn't so sweet when it comes to weight loss. Eating sugar creates cravings for more sugar, sending you into a dangerous feedback loop. Sweetened beverages are among the worst offenders and lead to weight gain in adults and children. A review of several studies published in the British Medical Journal showed that reducing sugar intake without changing anything else can lead to weight loss.^[22]

10. Try Natural Supplements

There are many supplements that are marketed as fat burners and appetite suppressants. Among the most common ingredients found in these products are caffeine, green tea extract, Gymnema, Hoodia cactus, and Uva ursi.^[23] Or, you can skip the supplements and just having a morning cup of coffee. Vitamin D is another nutrient that should be on your radar. Studies have shown that it can help promote a healthy body weight, lower body mass index, and help shrink waist and hip circumference.^[24]

11. Engage in Mindful Eating

Mindfulness, a concentration technique rooted in meditation, can put you in a more aware state of mind while eating and help you lose weight. Mindful eating means slowing down and paying attention to the act of eating, savoring the flavors of your meal. In one study, subjects were briefly trained on mindfulness and, as a result, they ate healthier food and enjoyed their meals more.^[25] That's a win-win situation! To ensure you can engage in mindful eating, turn off your cell phone and any other electronics. In addition to being distractions that promote a mindset that's the opposite of mindfulness, zoning out to electronic devices can cause you to eat more and reach for unhealthy foods.

12. Chew Slowly & Completely

Chewing slowly and thoroughly is smart when eating. Not only will it help you eat less, but it'll also help you get more nutritional value from your food. Saliva contains digestive enzymes (specifically salivary amylase) which help break down food. The longer you chew, the more the salivary enzymes can break down the macromolecules in your mouth before they pass to the stomach. It takes about 20 minutes for your body to get the signal from your stomach that you're full. So, the more slowly you eat, the less you'll overeat.

13. Eat Spicy Foods

Spicy foods do more than tickle your mouth with their lively, robust flavors, they may also help you eat less. Capsaicin is the chemical compound that gives chili peppers their kick; it also boosts your metabolism and helps you feel less hungry compared with non-spicy foods.^{[26, 27, 28]} Add a few dashes of cayenne pepper to your food or use hot peppers in recipes.

14. Keep a Food Journal

Food journaling encourages honesty and accountability, it can also help you recognize patterns — good and bad. Whether you use a diary or a digital app on your phone, recording the foods you eat and the symptoms you experience afterward — gas, bloating, upset stomach — can be incredibly helpful. In one study, people who used a digital food diary app for six months lost nearly 50 percent more weight than those who used a diary or none at all.^[29] You can even break it down further and record not just your calories, but the carb, fat, and protein breakdown.

15. Avoid Late-Night Snacks

After your evening meal is over, stay away from the pantry and fridge. Late-night snacking is the perfect way to disrupt your sleep and mess with your metabolism.^[30] Eating late at night can also trigger glucose intolerance, which is a precursor to type 2 diabetes.^[31] In addition, if you're awake and snacking, then you're not asleep. Sleep deprivation can reduce your metabolism and hinder weight loss efforts, as well. Make sure you get 7 to 9 hours of sleep a night.

16. Let Food Labels Guide You

Food labels, also known as nutrition facts labels can help you make informed decisions. These labels contain important information that can help you make an informed purchasing decision that's in line with your particular dietary restrictions. Pay special attention to the sodium, fat, carbs, protein, sugar, and fiber content. Many foods are healthy-sounding until you read the label and discover it's packed with sugar.

17. Try a Cleanse

Your intestines and liver help you get rid of toxins and absorb nutrients, but if these organs are not performing at their best, a cleanse might help you reset your insides and boost your metabolism. One simple way to cleanse involves following a detox diet that eliminates the foods that most commonly cause metabolic and health problems. You can also add supplements to your regimen for a more robust cleansing experience. If you need a place to start, I recommend the Colon Cleanse Kit to flush the toxins from your intestines and replace them with beneficial bacteria.

Tips for Long-Term Success

It's one thing to jump into a crash diet that helps you lose weight for the short term. It's an entirely different thing to design your lifestyle in such a way that healthy habits dominate your actions and set a new standard of living. Below we've listed a few ways to make sure that you keep off the weight you do lose.

Set Realistic Expectations

When setting out on a health journey, it's important to set realistic expectations for weight loss, body composition changes, and overall vitality. While weight loss can have dramatic health benefits and improve your outlook on life, weight loss alone will not single-handedly turn your life around. That requires creating positive habits that you stick with.

Use a Support Group or Trainer

Momentum is hard to maintain, but it's easier with help. Seek the help of a personal trainer or nutritionist who can guide and help you reach your goals. In one study, people who used the help of a personal coach lost weight and kept it off for one year, while people who did not use coaching did not keep the weight off.^[32] If personal coaching isn't an option, look for a community of like-minded health enthusiasts, whether a Facebook group or friends who want to lose weight together and get healthy. Having a community inspires you to succeed in the long term.

Skip Fad Diets

While you're at it, ignore the fad diets, too. Base your diet on whole foods, like grains, seeds, vegetables, fruits, nuts, and legumes. Your carbs, protein, and fats should all come from natural sources. If it comes in a box, skip it. This way, you'll give yourself a strong foundation in portion control, nutrient density and variety, and overall balanced nutrition.

Fads come and go, but eating whole foods will always lead to a healthier body weight.

Make This a Lifestyle

Commit to making these new ideas more than just quick fixes for weight loss — make them habits for long-term weight management and better health. Whether it's prepping meals, reaching out to friends when you need them, or eating whole foods, make these simple, effective tips a permanent part of your lifestyle. If you approach your weight loss journey with that in mind, it'll make it easier to seek out other people and start habits that will further reinforce that healthy lifestyle.

Points to Remember

Having a healthy body weight is one of the single most important things you can do to improve your life. As healthier food choices become your norm, it becomes easier to develop other healthy habits. You'll get outside more, hang out with friends, de-stress when you need to, and be better able to respond to life's challenges.

The top tips for weight loss include eating spicy foods, chewing your food better, engaging in mindful eating, keeping a food journal, and avoiding late-night snacks. Increase your level of physical activity — even something a simple as walking can get your blood moving. Put into place, these tips will propel you forward on your healthy living journey!

The post 17 Most Effective Weight Loss Tips for Long-Term Success appeared first on Dr. Group's Healthy Living Articles.

source https://www.globalhealingcenter.com/natural-health/weight-loss-tips/

Healing Herbs: Embracing Nature’s Medicine

More than 5,000 years ago, Sumerians in ancient Mesopotamia carved the names of commonly used healing herbs onto clay tablets. These tablets provide the first known record of various herbs and their specific healing properties. You might say it was the birth of herbal medicine and herbalism.

In 1500 B.C., the Egyptians continued the tradition by publishing a manuscript called Ebers Papyrus that described 850 different medicinal plants. The document included many healing herbs we use today, like aloe vera, dill, garlic, and mint.

Hippocrates, who lived from 460 to 375 B.C., cataloged herbal remedies used by the Greeks and Romans. In the Middle Ages, European Benedictine monks began to grow and study medicinal plants. From the 1500s onward, herbalism took off. Book after book on the health benefits of healing herbs have found an audience, and interest in the field has never waned.

What Are Healing Herbs?

So what exactly are healing herbs? Generally, they're plants that people use to maintain good health or help with various conditions. The advantage of healing herbs is that they're often available in a minimally processed form that's free of added chemicals. Poultices, teas, and homemade salves are just a few examples of how healing herbs can be used. Make sure that the plant and its components (stem, leaves, flowers, or bark) are prepared in as natural a form as possible.

For example, you can boil rosebuds and chamomile flowers to create a healing steam for easier breathing, or make a compress from fresh muddled mint to soothe tired eyes. You may just want a warm cup of healing tea, or you may want to take ground up herbs in a capsule for ease of use.

Learn as much as you can about the herbs you're interested in before taking them. Research their benefits and potential interactions with other herbs or medications you take. Check with your healthcare provider, particularly if you are dealing with any specific health conditions.

The 16 Best Healing Herbs

There are many different healing herbs, and they all provide different benefits. This list includes some of the most well-known and time-honored healing herbs.

1. Ashwagandha

Ashwagandha (Withania somnifera), also called rennet, Indian ginseng, and winter cherry, has a long history in Ayurvedic medicine. It's readily available in supplement form, and studies suggest it offers many benefits to both men and women. Ashwagandha supports fertility, memory, and a happy mood. It promotes normal blood sugar and cholesterol, and it helps ease systemic redness and swelling.^{[1, 2, 3, 4, 5, 6, 7]} One of the most common uses for ashwagandha is to help ease symptoms of menopause. In a study of 51 women, not only was ashwagandha reported to ease mental stress, but it was also found to lessen hot flashes.^[8]

2. Black Cohosh

Black cohosh (Cimicifuga racemosa) is another popular healing herb that women use to ease menopause symptoms. It won't stop the process of menopause, which is a normal and natural part of aging, but women who take black cohosh may find relief from hot flashes, night sweats, vertigo, and irritability.

Some studies found that black cohosh helped menopause symptoms, while others reported that it did not affect them. Comparisons between studies are challenging because they all used different serving sizes of black cohosh. Regardless, research indicates that the herb is generally safe to use.^[9] It's most commonly available in a liquid extract or capsule, but you can also find black cohosh as an ingredient in teas that are marketed to women.

3. Chasteberry

Chasteberry (Vitex agnus-castus), sometimes called chaste tree berry, is another healing herb for women. Try chasteberry to relieve premenstrual syndrome (PMS) symptoms.^[10] You can make a tea from dried chasteberries, or take an extract or capsule.

Over 50 percent of women who take chasteberry extract for three menstrual cycles have fewer PMS symptoms.

More than 50 percent of women who took chasteberry extract for three menstrual cycles reported fewer PMS symptoms, including breast discomfort. Traditionally, nursing mothers have used chasteberry to promote normal breastmilk production, but the research has yet to fully confirm that benefit.

4. Echinacea

Echinacea, also known as purple coneflower, has a long history in herbalism. Native Americans used it for everything from snakebites to colic, and it won modern fame as a natural remedy for seasonal colds. Many people grow echinacea for its glorious purple blooms. The dried flowerhead and buds can be used for tea or made into extracts.

Echinacea is full of antioxidants which protect your cells against damage from free radicals. On top of its well-known role as an immune system booster, studies suggest echinacea may also ease swelling, encourage healthy cell growth, promote normal blood oxygen levels, boost oral health, keep skin looking young, and even improve mood.^{[11, 12]}

5. Dandelion

If you think dandelion is just a common weed, think again. Traditionally, people used it for liver and digestion issues.^[13] Dandelion boosts urine production, thus promoting normal urinary tract health. Steep dried dandelion leaves to make a liver cleansing tea. You can also add dandelion leaves to salads for a delicious flavor boost. Because dandelion contains high levels of vitamin A, some people make a homemade dandelion salve to nourish and moisturize their skin and soothe sore muscles.

6. Neem

People use nearly every part of the neem tree in herbal remedies, including its seeds, flowers, bark, and leaves. Research shows it helps swelling, infections, dental issues, and fever. Neem's fatty acids, vitamins, and antioxidants make it a powerful solution for skin conditions when it's made into a salve, oil, or lotion. A review of studies found that neem also boosts the immune system, eases systemic redness and swelling, resists harmful organisms, promotes normal blood sugar, and encourages healthy cell proliferation.^[14]

7. Aloe Vera

Aloe vera gel, which contains at least 75 nutrients, is best known for its role in soothing sunburns, but that's not its only healing property.^[15] Putting the gel on your skin helps wounds heal more quickly, lessens scarring, and reduces redness and swelling. Consuming aloe vera boosts the immune system, fights harmful organisms, and relieves occasional constipation.

Avoid whole-leaf aloe or aloe products that have high levels of aloin, which is harsh on the digestive system. Aloe Fuzion™ by Global Healing Center is certified organic and contains the most bio-available, 200x potency aloe vera. Unlike other aloe supplements, it's aloin-free and can provide gentle relief without acting like a harsh laxative.

8. Ginseng

Traditional Chinese Medicine has used ginseng root for centuries. There are a few types of ginseng, including Korean ginseng (Panax ginseng), American ginseng (Panax quinquefolium), and Tienchi ginseng (Panax notoginseng), and they each offer unique benefits.

Korean and Tienchi ginseng are adaptogens that help the body adapt to stress. Korean ginseng helps energy levels, sexual function, and brain health.^{[16, 17, 18]} Tienchi ginseng stimulates blood flow, provides energy, and improves physical endurance.^[19] American ginseng promotes normal blood sugar levels.^[20] The best ginseng supplements combine the different types of ginseng.

9. Peppermint

Sometimes called "the world's oldest medicine," peppermint and its main component, menthol, are found in chewing gum, toothpaste, soap, herbal tea, and various candies and recipes. Historically, people used peppermint to ease a sour stomach and the accompanying gas. Modern studies indicate it may normalize digestive symptoms from irritable bowel syndrome (IBS). But, the humble peppermint leaf has many other uses, such as supporting respiratory health, boosting liver function, and relaxing tension headaches.^{[21, 22]}

10. Passionflower

Feeling a little moody lately? Grab some passionflower (Passiflora incarnata). It's known as a natural folk remedy for anxiety.^[23] There are studies showing that passionflower may help encourage restful sleep, sharp focus, and calm nerves.

Insomnia, anxiety, nerves, and ADHD all bring down your mood. Passionflower may help lift it back up.

Perhaps its most appealing feature, research suggests that passionflower can help promote a happy, balanced mood without negative side effects, such as impairing work performance.^[23] You may find passionflower in liquid or capsule formulations. Although it can be taken by itself, it's often combined with valerian and hops for added stress reduction.

11. Milk Thistle

For hundreds of years, people have used milk thistle (Silybum marianum) tea to support gallbladder, liver, and prostate health. The herb has anti-inflammatory properties and its protective nutrients help keep toxic substances and organisms from causing harm.^{[24, 25]} Typically found in capsules and liquid supplements, studies have found that milk thistle may prevent iron overload in the body.^[26] And it may help with weight loss, too.

12. St. John's Wort

St. John's Wort (Hypericum perforatum) has a unique, and sometimes supernatural, history. Throughout time, people have used this herb to ease depression and create positive moods; because of that, it was once used in wreaths to deter evil spirits.

The dietary supplement can also be a remedy for premenstrual syndrome (PMS) as well as menopause symptoms, and comes in capsules and tea form.^[27] Because of its potency, St. John's Wort may interact with some medications. Check with your healthcare provider before trying it.

13. Sage

Native Americans traditionally light a sage bundle to cleanse and ward off bad energy. Similarly, if something is wrong inside your body, sage (Salvia officinalis) might help.

Sage is an antioxidant, and studies show it may protect against age-related dementia and depression, normalize cholesterol and blood sugar, reduce swelling, and help fight against other chronic illnesses.^[28]

Sage can be used to add delicious flavor to your food; you can even find even sage oil and candied sage leaves. You can also use sage as an ingredient in tea, or buy capsules to take supplementally.

14. Ginger

Ginger (Zingiber officinale) offers a great solution for nausea — whether from pregnancy-related morning sickness, flu, or motion sickness. You can find ginger in chewable candies, soda, lozenges, and capsules but your best option is to use the root fresh and raw, or powdered and dried.

Ginger is a strong anti-inflammatory agent that can soothe muscle discomfort.^{[29, 30]} Studies also suggest ginger can normalize blood sugar and improve health outcomes in people with type 2 Diabetes.^[31] For women, ginger eases the discomfort of menstrual cramping about as much as ibuprofen.^[32] And if you can get ginger gum, the herb helps protect against gingivitis and periodontitis.^[33]

15. Turmeric

If you've ever wondered why curry is so yellow, it's thanks to turmeric (Curcuma longa) — a common Indian spice and healing herb that's been used for centuries. A relative of ginger, turmeric comes from dried and ground root tubers. Curcumin is the active ingredient in turmeric.

If you want the health benefits from curcumin, you can try a supplement. With a turmeric liquid extract supplement, you get exponential benefits because the curcuminoids are more concentrated than a powder. Curcumin is a strong antioxidant that boosts brain and heart health, improves immunity, and reduces systemic redness and swelling.^[34]

16. Lavender

Sweetly floral lavender (Lavandula angustifolia) is booming in popularity lately. It's used in everything from baked goods to beverages. Anyone taking a whiff of a delicately scented lavender sachet knows the herb can relax you almost instantly.

People traditionally used lavender to ease anxiety and promote restful sleep, but it has other uses, as well.^[35] After a daily scalp massage with lavender oil, people with alopecia saw less hair fall out and even had some grow back.^[36] Not only is lavender resistant to fungus, but it can also improve blood circulation and reduce blood pressure.^[37] Inhaling lavender helps alleviate pain and reduces stress — all while smelling delightful.^[38]

Points to Remember

Using garden plants and healing herbs for therapeutic purposes has a long and storied history. The practice was first recorded when ancient Sumerians chiseled their remedies on clay tablets. Now, as modern herbalists and individuals use what nature provides to soothe health concerns, the tradition continues.

Popular and effective herbs include peppermint, ginseng, turmeric, lavender, milk thistle, and aloe vera, to name a few. Every type of healing herb has different uses and preparations, from teas to extracts to salves, and can promote good health in a seemingly endless number of ways.

Which healing herbs have you tried? Tell us about your experience in the comments below!

The post Healing Herbs: Embracing Nature’s Medicine appeared first on Dr. Group's Healthy Living Articles.

source https://www.globalhealingcenter.com/natural-health/healing-herbs/

Enzymes in Food: 10 Best Foods for Gut Health

Digestion is a complex process with many components and digestive enzymes are among the most important.^[1] Digestive enzymes help break down food so that the body can use the nutrients within the food. For a healthy person, their body should produce all the digestive enzymes they need. However, age, lifestyle, diet, and certain medical disorders can affect enzyme production. If this happens to you and your digestion isn't as smooth as it could be, you can boost your enzyme supply by eating certain foods. In this article, we'll look at some of the best food sources of digestive enzymes.

How Do Enzyme-Rich Foods Help Digestion?

The process of digestion begins in the mouth and ends when waste exits the body. Digestive enzymes help break food into smaller and smaller pieces so your body can absorb and use the nutrients.

Other than salivary amylase, which is in the mouth, most digestive enzymes are activated in the acidic environment of the stomach, though some also work in the small and large intestines. Your gut health is directly connected to your overall health and wellness. This means that maintaining and improving your digestive health by eating enzyme-rich foods is a win/win.

If you lack energy or struggle with digestive ailments like bloating, constipation, diarrhea, heartburn, cramps after eating, or gastroesophageal reflux disorder (GERD), you may not have enough enzymes.

People with lactose intolerance, celiac disease, irritable bowel syndrome (IBS) or other disorders that affect enzyme production may also benefit from eating enzyme-rich foods.

The 10 Best Foods for Digestive Enzymes

Eating raw vegetables and fruits is the best way to increase your body's digestive enzymes. Eating them raw is key since cooking food above 118 degrees Fahrenheit will deactivate the enzymes.

Here are the top 10 foods with the most enzymes to add to your diet:

1. Papaya

Papaya is one of the best and most researched enzyme-rich foods.^[2] Papaya contains papain, chymopapain, glycyl endopeptidase, and glutamine cyclotransferase — all of which help digest protein. Papain can ease constipation, bloating, heartburn, and symptoms of IBS.^[3]

2. Pineapple

The entire pineapple is loaded with enzymes, even the stem. Pineapple contains bromelain, a family of enzymes including peroxidase, acid phosphatase, cysteine proteinases, and proteolytic (protein-digesting) enzymes.^[4] Bromelain breaks proteins into smaller amino acids, and studies suggest it may help angina pectoris, bronchitis, sinusitis, surgical trauma, osteoarthritis, diarrhea, and various cardiovascular disorders.^[5]

3. Avocado

Avocados contain lipase, an enzyme that breaks down dietary fat. Although lipase is also produced naturally in the body, studies suggest that eating avocados or taking a lipase supplement helps you better digest high-fat meals. It also may leave you feeling less full and bloated.^[6] Studies have found that lipase may reduce indigestion and flatulence. Avocado may also provide a boost to the immune system, especially in people with celiac disease or gluten-intolerance.^[7]

4. Kiwi

Kiwis contain actinidin, a cysteine protease enzyme that helps digest protein. Actinidin increases the rate at which the small intestine absorbs protein, thus helping digestion.^[8] Research shows that while kiwi fruit aids digestion, it also prevents bloating and the too-full feeling that accompanies it.

5. Bananas

Bananas contain amylase and glucosidase. These enzymes digest carbohydrates like potatoes and pasta and break them into easily digestible simple sugars. Bananas also provide dietary fiber, which supports both digestion and gut bacteria. In one study, people who ate two bananas per day experienced less bloating than those who didn't.^[9] Because of its tendency to promote normal blood sugar levels, scientists have evaluated the role of glucosidase in diabetes management, as well as its antioxidant properties.^[10]

6. Raw Honey

Raw honey contains a wide array of enzymes that break down carbohydrates and protein. Diastase helps digest starch, amylase breaks starch into sugars, invertase breaks down sucrose, and protease breaks protein down into amino acids.^[11]

7. Kefir

Kefir, a yogurt-like drink, can provide lipase, protease, and lactase enzymes. Try kefir made from goat's milk or coconut milk. Kefir may aid in lactose intolerance and contains healthy probiotics that improve overall gut health and may reduce flatulence.^[12] If you're interested in making your own kefir, check out our organic coconut milk kefir recipe.

8. Sauerkraut

Sauerkraut — raw, shredded, fermented cabbage — is one of the healthiest enzyme-rich fermented foods. It contains a variety of enzymes and the lactic acid bacteria Lactobacillus plantarum.^[13] These probiotic bacteria can alleviate many digestive complaints. Keep in mind that cooking sauerkraut will reduce its enzyme activity.

9. Mango

Sweet and delicious, mangoes contain amylase enzymes that help turn complex carbohydrates into glucose and maltose. One study found that mango's enzymes improved starch and protein digestion.^[14] The enzymes become more active the riper the fruit gets, so look for sweet, ripe mangoes rather than eating them green.

10. Ginger

Ginger contains the protein-digesting enzyme zingibain, which may give this tuber root its nausea-fighting properties. Ginger also helps the stomach contract, moving food through the digestive system more rapidly.^[15]

Should I Take a Digestive Enzyme Supplement?

Adding enzyme-rich raw fruits, vegetables, and fermented foods to your diet can help gut health, boost energy, and improve your overall wellness. However, if you don't eat enough raw fruits and vegetables, you might consider taking a digestive enzyme supplement.

Studies suggest that full-spectrum supplements might help improve poor nutrient absorption.^[16] When selecting a digestive enzyme, it helps to have an idea of which foods are causing distress.

I recommend VeganZyme®, a comprehensive, broad-spectrum blend of digestive and systemic enzymes that's designed to aid digestive health by allowing your body to work as a whole. Free of fillers, toxic additives, and animal products, it's one of the best and most complete enzyme formulas available.

Points to Remember

The body produces digestive enzymes, but age and health ailments can interfere. Eating raw, uncooked fruits and vegetables like mangoes and bananas, as well as fermented foods such as sauerkraut and kimchi, can provide extra enzymes to support digestion and gut health. Heating food over 118 degrees Fahrenheit inactivates food enzymes, so consuming raw foods is key.

Among the best foods for enzymes are pineapples and papayas, which contain papain and bromelain, respectively. If you do not eat enough raw fruits and vegetables, you can reach for either a broad-spectrum enzyme supplement or one that specifically supports the digestion of the food you have trouble with.

Do you take a digestive enzyme supplement? What was your motivation? What benefits have you noticed? Leave a comment below and share your experience with us!

The post Enzymes in Food: 10 Best Foods for Gut Health appeared first on Dr. Group's Healthy Living Articles.

source https://www.globalhealingcenter.com/natural-health/enzymes-in-food/

A Guide for Easy-to-Digest Foods That Are Actually Healthy

When you're having digestive problems, you may not feel like eating anything. Even your favorite food may seem unappetizing when you're dealing with nausea, diarrhea, constipation, or other digestive issues. Fortunately, there are easy-to-digest foods that can help you feel better while making sure you get enough nutrients and stay hydrated.

What Is the Digestive System?

Your digestive system starts with your mouth and includes the entire gastrointestinal tract plus the pancreas.^[1] When you chew, the digestive enzyme called salivary amylase begins to break down the food right away. This partly digested food passes down the esophagus to the stomach, eventually making its way through the small and large intestines, and out of the body as stool.

All the protein, fat, and carbohydrates you consume have to be broken down into smaller components during digestion. Proteins become amino acids, carbohydrates become simple sugars, and fats become fatty acids and glycerol. Your digestive organs process these smaller nutrients, allowing them to enter the bloodstream, circulate throughout your body, and give you energy and strength.^[1]

Just like that, your digestive system has done its job. But when you eat foods that you have trouble digesting, you may end up with uncomfortable symptoms instead of nourishment.

Easy-to-Digest Foods

If you have a digestive condition, such as irritable bowel syndrome (IBS), irritable bowel disease (IBD), or just have a sensitive stomach, you will want to eat easy-to-digest foods. In general, the flavor of these foods is more bland than spicy or robust.

Easy-to-digest foods are typically soft and low in fiber and fat. This makes them easier on the digestive system and less likely to cause or antagonize digestive concerns.^[2] Eating easy-to-digest foods may bring relief from gas, diarrhea, stomach discomfort, or bloating — leading to a happy belly.^[3]

Nut Milk Yogurt

Most yogurt is easy to digest, low in fiber, and contains probiotic microbes.^[3] However, a large percentage of people are sensitive to dairy or lactose-intolerant, which is a major source of digestive complaints.

The solution? Try yogurt made from almond, coconut, rice, or cashew milk. Make sure to select unsweetened, plain yogurt. Fruit-containing yogurts may have extra fiber you do not need if you have digestive concerns. In addition, excess sugar makes digestive problems worse.^[2] You can even try making your own vegan probiotic yogurt!

Bananas

Bananas are often recommended for people with gastroenteritis, vomiting, diarrhea, or upset stomach.^[4] Bananas contain potassium, an important electrolyte that can be depleted from your body when you have diarrhea or excessive vomiting. Eat bananas in a greener or just-ripened form. Overripe bananas with brown spots have more sugar and can have up to three grams of fiber, which can aggravate digestive problems.^[4]

Applesauce

Applesauce is another soft food that is easy to digest.^[4] Look for all-natural applesauce without extra sugar or preservatives. If you make your own applesauce, peel the skin off since it has more fiber. An easy way to make applesauce at home is to peel, core, and chop four large organic apples of any variety. Then, add them and water to a pan. Boil them for 20 minutes or until they're soft. Finally, take them out and mash them with a fork to make applesauce.

White Potatoes

White potatoes have simple carbohydrates and are an easy-to-digest comfort food when needed. Make sure that you remove all skins, cook them thoroughly in water, and mash them with plain, unsweetened nut milk if desired. And the bonus? Potatoes are an excellent prebiotic food that feeds the beneficial bacteria in your gut.

Vegetable Broth & Creamy Soups

The liquid in soup helps reduce dehydration from diarrhea or excessive vomiting, while the sodium can replenish lost electrolytes. The U.S. National Library of Medicine recommends soup, particularly broth, for symptoms of ulcers, heartburn, gastrointestinal reflux disease (GERD), nausea, and vomiting.^[2] There are delicious organic vegetable broths that you can buy from the store or make homemade.

There are many types of soup that are easy to swallow and digest because they are warm and don't have a lot of fiber. The US National Library of Medicine also recommends creamy-textured soups, such as those made with pumpkin or carrots. Avoid soups with milk products, which can cause digestive issues.

Creamy Peanut Butter

While most nuts are high in fiber, when you blend peanuts, they are an acceptable easy-to-digest food. There's just one caveat — pick a variety without sugar or added ingredients. Look for an organic smooth, creamy peanut butter with just two ingredients: peanuts and salt, or make your own at home.

Low-Fiber Fruits

In addition to bananas and applesauce, there are several low-fiber fruits that are a good choice when you need an easy-to-digest food. The US National Library of Medicine recommends only these raw fruits in a "very ripe" state: watermelon, cantaloupe, honeydew melon, papayas, nectarines, peaches, and plums.

Low-Fiber Vegetables

If you are seeking vegetables that are easy to digest, the only vegetables you should eat raw include avocado, cucumber (without seeds or skin), zucchini, and lettuce (in small quantities, at first). For cooked vegetables, you can eat spinach, carrots, beets, yellow squash (without seeds), pumpkin, green beans, asparagus, and eggplant. These are the only vegetables that are considered easy to digest, so if you are on a special low-fiber diet, avoid all other vegetables.

Fermented Foods

Fermented foods such as pickles, sauerkraut, kimchi, or kombucha can help digestion because they contain gut-boosting probiotics.^[5] Sometimes an imbalance of bad to good bacteria causes digestive ailments. Try eating probiotic foods to help restore the balance.

However, fermented foods don't work for everyone and aren't part of most bland diets.^[2] For example, people with IBS may want to avoid fermented foods because they can worsen symptoms.^[6] If you just want to help balance your stomach bacteria to see if it will help your digestive woes, try some fermented foods and see how your belly responds.

Foods to Avoid

When you're having nausea, gas, bloating, or other digestive problems, there are some foods to avoid. They can make you feel worse while you're trying to heal. In general, foods with a lot of fiber, fat, or sugar are harder to digest, so skip them.^[2]

Avoid these foods:

• Dairy products: Since so many people are sensitive to the milk sugar lactose or they're lactose-intolerant, I recommend avoiding dairy products altogether.
• Deli meats, hot dogs, and sausage: These are highly processed meats full of chemical additives and preservatives that are not good for sensitive stomachs.
• Whole-wheat or whole-grain products: Whole wheat contains gluten, which many people are sensitive to. But any whole-grain item will have too much fiber for people who need easy-to-digest foods, and many also contain gluten.
• Corn: Besides the fact that most corn is GMO (genetically modified) and should generally be avoided, corn is high in sugar and fiber.
• Dried fruit: The act of drying fruit concentrates the sugar. Dried fruit is also high in fiber.
• Spicy or acidic foods: Spicy and acidic foods can irritate your digestive system, causing heartburn and other uncomfortable digestive symptoms.
• Seeds and nuts: Seeds and nuts are high in fiber and can irritate sensitive GI tracts. The only exception, as stated above, is smooth, additive-free peanut butter.
• Fried foods and foods with high oil content: In general, fried foods are extremely unhealthy and you should avoid them.
• Legumes: Legumes include peas, beans, and lentils and they generally have higher fiber content and cause flatulence. The only exception to this is that you can eat cooked green beans. Although legumes are usually a solid food choice, they're not ideal if you require food that's easy to digest.
• Chocolate: Besides the fact that most chocolate comes with sugar, chocolate has caffeine and fiber that can irritate a sensitive digestive system.
• Other foods worth mentioning: You should also avoid alcohol, spices, and caffeine since these tend to upset a sensitive stomach.

Do You Need to Eat Easy-to-Digest Foods?

If you're wondering who should eat easy-to-digest foods, there are a number of situations where they may help, whether it's to ease digestive problems, a short-term bout of diarrhea, a winter flu, or a more serious condition like irritable bowel syndrome. Make sure you talk to your healthcare provider before drastically changing your diet and avoiding specific foods beyond a short period of time as it's easy to miss out on important nutrients.

If You Have IBS or IBD

People with irritable bowel syndrome or irritable bowel disease may need to eat easy-to-digest foods. IBD is a chronic disorder that affects the large intestine, while IBS is a much less serious disorder. Some of the symptoms of both include gas, constipation, diarrhea, stomach pain, and bloating. People with IBS and IBD may need to avoid gluten, reduce their fiber intake, and limit certain foods.^[7]

If You Have Diarrhea

If you have an occasional bout of diarrhea, whether from food poisoning or a virus, you may want to eat easy-to-digest foods for a short period of time. Some of the common symptoms include loose stools, cramps, and stomach pain. In addition to easily digestible foods, you should avoid alcohol, fatty foods, spices, dairy, and caffeine. If you completely lose your appetite, stay hydrated by drinking more water.^[8]

If You Have Heartburn

People with heartburn may also need to eat easy-to-digest foods. Two common causes of heartburn include gastroesophageal reflux disease (GERD) and gastroesophageal reflux (GER); GERD is a more serious condition than GER.

These conditions happen when stomach acids come back up and irritate the esophagus. In addition to a stinging sensation in your throat or chest, you may also have nausea, vomiting, and discomfort. Try eating easy-to-digest foods, and also avoid fatty foods, coffee, alcohol, spicy foods, tomatoes, and chocolate.^[9] Eating smaller meals might also help.

Points to Remember

If you're having digestive problems, focus on eating easy-to-digest foods. Try to eat more nut milk yogurt, bananas, applesauce, creamy soup, vegetable broth, fermented foods, and certain fruits and cooked vegetables like spinach, beets, carrots, and pumpkins.

For digestive issues, you generally should avoid eating foods that are high in sugar, fat, or fiber because they can make you feel worse. For instance, don't eat fried foods, dried fruit, dairy, or whole-grain products.

If you want to improve your overall digestive health, then consider taking probiotics or digestive enzymes. These products can help you take control of your diet and normalize digestive symptoms.

What foods do you eat to ease digestion? Leave a comment below and share your thoughts with us.

The post A Guide for Easy-to-Digest Foods That Are Actually Healthy appeared first on Dr. Group's Healthy Living Articles.

source https://www.globalhealingcenter.com/natural-health/easy-to-digest-foods/

Magnesium Deficiency: Top Solutions, Causes, & Signs

Most health-conscious people have heard of magnesium (Mg), but many of them don't know a whole lot about it. Compared to other vitamins and minerals, it tends to fly under the radar. But, it's a vital nutrient that's essential for good health.

You may remember magnesium from the periodic table of scientific elements that was posted in your middle school science classroom. It plays a critical role in metabolism, and the body uses it for more than 300 biochemical reactions. Those processes support your immune system, promote a healthy nervous system and brain, maintain cardiovascular health, and build strong muscles and bones.

So, it's no surprise that when you do not get enough of this macromineral, your health can be negatively affected.^[1]

What Is Magnesium Deficiency?

The human body doesn't produce magnesium; you have to get it through your diet. Magnesium deficiency occurs when you don't get enough magnesium in your diet or can't use the magnesium you do consume.

Normal magnesium levels fall between 0.75 and 0.95 mmol/L. Hypomagnesemia, which is an excessive magnesium deficiency, is a blood serum level below 0.75 mmol/L.^[2]

While fewer than 2 percent of Americans have reached a clinically deficient state of magnesium, up to 75 percent of Americans don't meet the daily recommended intake.

Even though you may not feel the immediate effects of low magnesium, it can have short- and long-term implications for your health.^[3]

What Causes Magnesium Deficiency?

Ultimately, not getting enough magnesium or not using what you do get is what causes magnesium deficiency. Sometimes, even when you get the recommended daily allowance (RDA) of magnesium in your diet, your body is unable to use it. This can happen if the magnesium you consume is not well absorbed by your body — in other words, it has low bioavailability. There are different types of magnesium with varying levels of bioavailability. Additionally, certain conditions can also reduce the bioavailability of the magnesium you consume.

These include:^[4]

• Digestive ailments such as irritable bowel syndrome (IBS)
• Chronic diarrhea
• Celiac disease
• Thyroid conditions
• Kidney disease and ailments, including kidney stones
• Type 2 diabetes
• Certain types of chemotherapy
• Alcohol dependency
• Advanced age

What Are the Signs of Magnesium Deficiency?

There are a variety of magnesium deficiency causes and symptoms, though many people who aren't getting enough magnesium are asymptomatic.

Symptoms of magnesium deficiency include:

• Headaches
• Myasthenia (muscle weakness)
• Fatigue or low energy
• Nausea or vomiting
• Cramps
• Decreased appetite
• Feelings of anxiety
• Numbness and tingling sensations
• Abnormal heart rhythms
• Seizures

When your levels of magnesium are low, you may experience other health issues. Below are some of the conditions and symptoms that commonly occur with low magnesium.

Hormone Imbalances

Magnesium keeps certain hormones balanced and under control. Specifically, magnesium helps the thyroid convert the hormone T4 into its usable form, T3, which affects metabolism. It also helps regulate cortisol — aka the stress hormone. When magnesium levels are low and these hormones become unbalanced, your insulin resistance may increase, you may gain weight, have skin problems, or struggle with anxiety or depression.^[5]

Anxiety

Scientists have linked mental health conditions and neurological disorders that affect mood and memory to low magnesium levels. New research indicates that magnesium also protects the brain and nerve cells, preventing neurons from firing excessively, which scientists have linked to anxiety disorders.^[6]

High Blood Pressure

Scientists have linked lower magnesium levels to increased hypertension (high blood pressure). Increasing your intake of magnesium and potassium can reduce high blood pressure — and can even make other blood pressure-lowering strategies more effective.^[7]

Sleep Issues

Low magnesium levels also affect sleep and interfere with the body's ability to produce sleep-enhancing hormones. When this happens, it can cause issues such as restless leg syndrome, sleep apnea, or insomnia.^[8] Magnesium also calms your nervous system, which helps you go to sleep in the first place.

Asthma

Studies show that people with asthma often have low magnesium levels. This deficiency — in addition to others, such as vitamin D — can even worsen asthma symptoms. Research shows that low magnesium levels correlate with more frequent asthma attacks.^[9]

Osteoporosis

Low magnesium levels contribute to osteoporosis, both directly and indirectly. Magnesium is essential for building healthy bones, and a deficiency can cause abnormal bone formations.

Your body needs magnesium for proper calcium uptake. Magnesium also regulates the body's parathyroid hormones, which influence bone health. Through these interactions, low magnesium levels can indirectly contribute to the risk of developing osteoporosis.^[10]

How to Check for Magnesium Deficiency

Less than one percent of the body's magnesium exists in blood serum, yet a blood test is usually how doctors measure magnesium levels. Some may use other methods, including testing magnesium levels in urine or red blood cells. More rarely, doctors will conduct an EXA test, which looks at magnesium levels in a sample of mouth cells.^[11] Physicians consider 0.75 to 0.95 mmol/L to be a normal blood serum concentration, while less than 0.75 is low.

Best Foods for Magnesium Deficiency

Most people can get enough magnesium from eating a healthy, balanced diet. That means what you might expect — lots of vegetables, beans, fruits, and nuts and seeds — along with some foods you may not have considered, such as dark chocolate. Here are some of the best plant-based foods for magnesium:

Green, Leafy Vegetables

To get the most bang for your buck, go for dark, leafy vegetables, such as kale, spinach, and collard greens. Leafy vegetables are among the most magnesium-rich foods available, and they provide other nutritional benefits. Make them a regular part of your diet for their magnesium content.

Nuts & Seeds

Many nuts and seeds are also high in magnesium. If you like to snack on almonds or peanuts, you're in luck. Chia seeds, pumpkin seeds, flaxseed, and oats can add magnesium to your diet. If you do not like eating nuts as snacks, try adding them as toppings to non-dairy yogurt or blend them into a smoothie.

Avocados

Add magnesium to the long list of nutrients in our favorite superfood — the avocado. The brain- and heart-healthy avocado is a nutritional powerhouse that will help you get enough magnesium and potassium.

Bananas

Bananas are not only a great source of magnesium, but also potassium. Bananas can satisfy your sweet tooth while also providing you with your daily fill of these crucial nutrients, as well as vitamin C and fiber.

Figs

Packed with magnesium and other crucial minerals, figs are an often overlooked nutritional source. Dried figs are a great snack.

Dark Chocolate

Great news for dessert lovers: dark chocolate contains a significant amount of magnesium. That said, most sources of chocolate are high in sugar. Eat chocolate in moderation or add unsweetened cocoa powder to recipes or fresh fruit smoothies.

Whole Grains & Pseudograins

Many whole grains have high magnesium levels. The pseudograins buckwheat and quinoa not only have more magnesium, but they are also higher in protein and antioxidants than traditional grains like wheat, corn, and rice. As a bonus, buckwheat and quinoa are also gluten-free. If you haven't given them a try, do it!

How Much Magnesium Do You Need?

The RDA for magnesium varies by age. The average healthy adult male in his 20s needs approximately 400 mg of magnesium per day. The requirement for a woman of the same age is a bit lower at 320 mg. Pregnant women should increase their daily allotment to 350 mg.

The table below lists the current RDA for children and adults in the United States as established by the Food and Nutrition Board at the Institute of Medicine of the National Academies.^[2] For children under 12 months, the chart lists adequate intake for non-breastfed babies.

If you have health considerations specific to you, talk to your healthcare provider about what serving size is best.

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

*Adequate Intake

The Best Supplements for Magnesium Deficiency

If you're concerned that you aren't getting enough magnesium in your diet, consider supplementation. There are a variety of supplements available. How well they work depends on the amount of the mineral they contain, how well it dissolves, how well the gut absorbs it, and its bioavailability which is the proportion of a substance the body can use in its biochemical reactions.^[12]

Magnesium can be absorbed through the skin, such as by soaking in a bath with Epsom salts. However, other than food, the most common way to get magnesium is through supplements. Options include magnesium orotate, magnesium chloride, or multipurpose supplements, which combine magnesium with nutrients that help absorption, such as calcium, vitamin D, and vitamin K.

Magnesium orotate is one of the best choices for supplementation, as it's the most absorbable form of the mineral. IntraCal™ contains an ideal ratio of calcium to magnesium orotate for optimal absorption in the body.

Points to Remember

Getting adequate magnesium is crucial to achieving optimal health, yet more than 75 percent of people do not get enough of this macromineral. Magnesium plays a role in brain and nervous system health, metabolism, cardiovascular health, and more. Not getting enough magnesium can contribute to a host of health woes, including anxiety, sleep disorders, weight gain, and asthma. You can get magnesium from foods like chocolate, bananas, avocados, and figs, or through supplements.

Healthy adult men need 410 to 420 mg per day while healthy adult women need 310 to 320 mg per day, with amounts varying for children under 18 and pregnant women. A deficiency arises when the body either does not get enough or can't use the magnesium it does get. A normal blood serum level is 0.75 to 0.95 mmol/L, while less than 0.75 is low.

Have you ever had a magnesium deficiency? Do you take magnesium supplements or try to get enough in your diet? We want to hear your story! Leave a comment below.

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