Argan Oil: Health Benefits for Your Skin, Heart, & Beyond

Nicknamed "liquid gold," argan oil is renowned for its exemplary therapeutic and cosmetic properties. The oil comes from Morocco, but people around the world have traded it for its health benefits as early as the 6th century.^[1]

Argan oil can bring a lovely glow to your skin and hair, but it also may offer benefits inside your body — like your heart, liver, and blood, to name a few.

From balancing blood sugar and cholesterol to covering up the appearance of scars and acne, the range of benefits attributed to argan oil is as impressive as it is broad.

What Is Argan Oil?

Argan oil comes from the tender kernels inside the fruit of the slow-growing argan tree (Argania spinosa). When argan oil began its boom in popularity, all-female collectives in southwest Morocco began making the oil.

The women gather together, harvest the fruits, smash the hard shells on stones, pick out the tender kernels inside, and press the fruit kernels to retrieve the oil. Finally, the argan oil is sold as is or turned into creams and other products.

Planting and tending argan trees also has environmental benefits: it helps reduce both climate change and desertification — a process where land becomes an unusable desert. The main argan forest in southwest Morocco is now an official biosphere reserve.

Unfortunately, the boom in argan oil's popularity has led to aggressive harvesting techniques that injure the sensitive trees. Many larger companies have also eliminated the cooperatives, which play an important role in empowering women in a patriarchal society.

If you want to support a sustainably harvested, female-empowering product, look for Fair Trade Argan oil, especially one that is stamped with the UCFA (Union des Coopératives des Femmes de l'Arganeraie) seal to ensure women are receiving a fair price for their knowledge and work.

Top 6 Benefits of Using Argan Oil

Argan oil is not just for beauty. Modern scientific research has uncovered many of argan oil's other promising benefits. Argan's natural oils may soothe inflammation, nourish skin and body, speed up wound healing, and provide a barrier against harmful organisms.

In Northern Africa, it's popular to drizzle roasted argan oil over bread and use it in cooking. Rich in vitamins A and E, fatty acids, and antioxidants, this amazing oil has benefits when taken internally or used topically. Dietary argan oil may be at least partially responsible for the fact that people who follow a traditional Mediterranean diet tend to have less heart disease; Morocco lies along the Mediterranean Sea.

Below are the top health benefits that argan oil offers.

1. Improves the Appearance of Acne & Scars

Did you know that it's argan oil's omega-6 and omega-9 content that reduces redness, swelling, and helps acne-prone skin?

People with acne may feel like putting oil on their skin could make it worse. The truth is, oils vary substantially from one another — and some, including argan oil, help reduce the appearance of acne.

You know that olive oil differs from motor oil, of course, but even plant-derived oils have many differences. For example, olive and coconut oil are moisturizing, while grapeseed and castor oils can decrease oiliness on the face. Argan oil falls right in between, providing moisture and protecting the skin with a barrier that deters the harmful organisms that contribute to acne breakouts.

Argan oil's high omega-6 and omega-9 content also help reduce redness and swelling. Those with acne-prone skin are usually deficient in linoleic acid, an omega-6 essential fatty acid, which argan oil contains.

Fatty acids may speed up the healing of acne-related scarring and minimize signs of premature aging, such as crow's feet and age spots. Argan oil's comedogenic index of zero means it will never clog the skin's pores or cause breakouts.^[2]

2. Promotes Elasticity & Skin Hydration

Argan oil's high levels of vitamins A and E and its fatty acids deeply nourish skin.^[1] Applying argan oil improves your skin's ability to retain water — also known as hydration — which helps with elasticity. Both hydration and elasticity make your skin look more youthful and healthy.

Argan oil can provide a barrier between your skin and dirt, germs, and toxins.

Argan oil may also boost your skin cells' ability to regenerate.^[3] Applied topically, it can even reduce the greasy appearance of oily skin.

Researchers also discovered that skin exposed to argan oil experienced changes at a cellular level, allowing it to act as a barrier to dirt, germs, and free radicals.^[4]

3. Boosts Heart Health

Some people use argan oil for its additional health benefits — notably for the heart. Studies show that consuming food-grade argan oil works just as well as extra virgin olive oil at promoting good cholesterol (HDL) levels, normalizing bad cholesterol (LDL), and balancing triglyceride levels in the blood.^{[5, 6]}

Argan oil consumption also boosted antioxidant levels circulating in people's bloodstream — which makes sense since the oil contains high levels.^[5] Antioxidants fight against free radical damage in your cells, minimizing oxidative stress. This liquid gold also promotes normal blood pressure.

Cholesterol is a major predictor of heart disease, as are high blood pressure and triglycerides. Promoting normal levels of these indicators helps keep your heart healthy.

4. Supports Liver Health

Consuming argan oil supports liver health and may even protect against invasion by harmful organisms and toxins.

Research shows that argan oil helps liver genes stay active, which allows damaged livers to recover.

One study looked into how argan oil helped laboratory mice with damaged livers recover more quickly. The oil worked at the cellular and genetic level, influencing which genes "express" or turn on. Specifically, it helped liver genes stay active, thus promoting better liver health.^[7]

Argan oil also helps normalize insulin resistance, which plays a role in non-alcoholic fatty liver disease.^[8]

5. Promotes Normal Insulin & Blood Sugar Levels

Insulin resistance is a condition where your cells do not absorb the hormone insulin well. Insulin helps regulate your blood sugar levels, so if your cells become insulin-resistance, blood sugar rises, causing all sorts of metabolism problems.

Studies suggest that taking argan oil internally not only helped both healthy and diabetic laboratory animals maintain normal blood sugar levels, but it also helped balance insulin resistance.^{[8, 9]}

These properties are likely why the local people in Morocco prize the oil, according to the researchers.^[10]

6. Protects Against Cell Proliferation

Thanks to its high antioxidant levels, argan oil helps protect skin from free radicals and UV radiation.

Argan oil contains high levels of tocopherols, a form of vitamin E, as well as oleic acid, an omega-9 fatty acid. Taken internally, it helps the body at a cellular level, even decreasing the risk of excess cell proliferation that can lead to serious diseases.^{[11, 12]}

In various studies, argan oil has helped with skin, colon, bladder, and prostate conditions.^[12]

Popular Argan Oil Uses

When applied topically, argan oil has important cosmetic benefits for the skin and hair. It is a sought-after natural remedy with healing, anti-aging, and antibacterial properties.

Natural Skin Care

Below are some of the benefits your skin will reap from this powerhouse oil, as well as some simple ways to use it.

Improve the Appearance of Stretch Marks

Thanks to its high vitamin A and E content, argan oil keeps your skin well-hydrated and improves its strength and elasticity, which in turn helps reduce the appearance of stretch marks.

How to Use: After showering and exfoliating your skin, gently rub a few drops onto areas like the hips, thighs, and stomach — the areas most prone to developing stretch marks. Massage the oil into your skin twice a day, including once before bedtime.

Moisturize & Improve Skin Elasticity

Whether you have oily, combination, or dry skin, you can use pure argan oil as an all-over face and body moisturizer. You can even apply 100 percent pure argan oil directly on your face, lips, and around your eyes. For best results, massage it onto your body right after showering or bathing, paying special attention to any dry patches.

How to Use: Add a few drops of argan oil to a carrier oil, like organic olive, coconut, or other seed oil — this helps a little go a long way. You can also soothe razor bumps and ingrown hairs after shaving by applying the oil directly over the affected area.

Reduce the Appearance of Acne

Argan oil is non-greasy and won't clog pores, so it's a great natural way to add moisture and provide balance to inflamed, acne-affected skin.

How to Use: Cleanse your skin and pat it dry. Put a few drops of pure oil into your palm and, using your fingers, lightly dab it directly onto problem areas. Repeat twice daily.

Protect & Soften Hair

This nourishing, non-greasy oil increases the shine and overall healthy appearance of hair while repairing split ends and smoothing flyaways.

By coating the hair shaft, argan oil reduces drying and damage and makes hair less prone to breakage. Argan oil can also help to seal in hair dyes, increasing the length of time needed between colorings. It may even promote faster hair growth.^[10]

How to Use: Add five drops into your normal shampoo or conditioner, massage it into your hair, and rinse it out with warm water. For a deep conditioning boost, coat your hair with 10 drops from root to tip and leave it on overnight with a shower cap over it. This will allow deep penetration into your hair and alleviate frizziness or dryness. In the morning, rinse it out with warm water and style as usual.

Moisturize Nail Cuticles

Ward off painful hangnails and other issues associated with poor nail health by applying a few drops of argan oil on your fingernails and toenails. Its antibacterial and anti-inflammatory qualities make it an excellent moisturizer and conditioner for both the nail bed and cuticles.

How to Use: To do a cuticle treatment, first, remove all nail polish and rinse your hands and feet thoroughly. Rub a drop of the oil onto each one of your nails and massage it into the cuticles in a circular motion. Leave it on to absorb.

Relieves Tired Feet

Argan oil can soothe dry, cracked skin on your feet and heels. This hydrating moisturizer is full of antioxidants that can prevent further dryness, soften calluses, and make rough feet soft and smooth again.

How to Use: Slather your feet with as many drops as needed to fully cover the area, and put on a pair of socks for at least 30 minutes (but preferably overnight). After removing the socks, use a warm washcloth to remove any excess oil from your soles.

Precautions & Side Effects

Ensure the argan oil you use is not only fresh but also certified organic. This will ensure you avoid chemicals in your beauty products, such as pesticides. Its odor should smell light, fresh, and nutty. Store it in a dark bottle because exposure to light will cause it to oxidize, or decay.

Fairtrade-certified argan oil ensures that the product you purchase goes to help support women artisans in Morocco in an environmentally sustainable and female-empowering manner.^[13] Be aware that poor quality argan oil may contain harmful solvents from chemical extraction techniques. Most beauty products that are not 100 percent pure argan oil use this solvent-extraction method, so buyer beware.

For topical application, look for cold-pressed, responsibly-sourced, additive-free argan oil. If you take argan oil internally, only use food-grade oils. People have used argan as food and applied it to the skin for centuries in Morocco, and according to experts, there are few side effects.

Rarely, people experience sensitivity from skin application; if you break out in a rash, discontinue use. Some people also experience an upset stomach, nausea, or diarrhea. When taking an argan oil oral supplement, some people experience confusion, excitement, agitation, or difficulty sleeping. If you experience any of these reactions, see your healthcare provider right away.

Points to Remember

Dubbed "liquid gold," argan oil is one of the most prized beauty and health potions in the world. Moroccans have used it for centuries as a topical therapy to beautify and improve the appearance of skin, acne, hair loss, psoriasis, and eczema.

Argan oil is the secret to healthy, moisturized hair, and you'll find it in many popular skin and hair products. Make sure to be aware that most beauty products use solvent extraction. If you want the benefits of this product without chemicals, buy 100 percent pure argan oil and add it to your shampoo or directly to your skin.

When taken internally, argan oil may help balance cholesterol, triglycerides, and blood sugar. It has valuable antioxidant and anti-inflammatory properties. For best results, make sure to purchase only argan oil that is cold-pressed, additive-free, and organic.

To make sure you purchase responsibly harvested argan that supports female collectives, rather than aggressive harvesting techniques, look for fair-trade-certified products.

The post Argan Oil: Health Benefits for Your Skin, Heart, & Beyond appeared first on Dr. Group's Healthy Living Articles.

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

The 14 Best Vitamins & Supplements for Heart Health

Your heart is one organ you can't live without. In times past, people actually considered the heart the seat of thought and emotion, rather than the brain.

As medical science progressed, experts realized that the heart does not house our thoughts, but rather delivers life-giving oxygen and nutrients throughout the body. As the heart pumps, it sends blood through your veins and arteries, acting as the central part of your cardiovascular system.

Most of us know how important exercise is to heart health — the heart is a muscle, after all. However, getting enough heart-healthy nutrients is just as vital. Vitamins, minerals, and other compounds help your heart, blood vessels, and entire circulatory system function properly. But do you know which ones help your heart the most?

Best Vitamins & Minerals for Your Heart

One of the most important things you can do for your heart is to eat a healthful, balanced diet. Certain vitamins and minerals play a special role in supporting a healthy, happy heart.

While it's important to maintain proper levels of these vitamins and minerals throughout life, as you grow older, your body may produce less of certain nutrients, or your body may absorb them less effectively than when you were younger — making supplementation increasingly helpful.

These nutrients will help keep your heart healthy throughout life, and well into your golden years.

Vitamin C

Vitamin C is a robust antioxidant that boosts collagen and repairs damaged tissues!

Found in oranges and other heart-healthy citrus fruits, vitamin C helps the body repair damaged tissue. Extra vitamin C also boosts your body's production of collagen, a protein that supports healthy blood vessels. A powerful antioxidant, this nutrient counteracts free radicals that damage cells.

Adult women need 75 mg (milligrams) while adult men need 90 mg of vitamin C a day, but if you eat a conventional American diet, you might not get enough.^[1]

Your best bet? Boost your citrus fruit intake! Eating vitamin C-rich fruits and vegetables — at least five servings a day — has been linked to a more than 15 percent reduction in heart disease risk.^[2]

Vitamin C normalizes levels of LDL (bad) cholesterol and promotes normal blood pressure. It does this by boosting production of a compound called nitric oxide that helps relax and open blood vessels, helping your blood flow smoothly and efficiently.

Vitamin D

Studies have linked low levels of vitamin D to heart health risk factors. Getting more will make your heart happy, especially as you grow older.

Did you know that the sunshine vitamin plays a big role in how nerves carry messages to your heart?

Vitamin D is a fat-soluble hormone produced by your kidneys, although exposure to the sun can boost its production. That's why people call it the sunshine vitamin! With age, your body makes less vitamin D, as well.

Vitamin D helps regulate levels of calcium in the blood, which plays a role in how nerves carry messages to your heart — along with other parts of your body.

This vitamin may also promote normal blood sugar levels, though the studies are preliminary and mostly animal or human epidemiological studies (correlating vitamin D use with various health conditions in a population), versus human lab trials, which gives stronger results.^[3]

The daily requirement for adult men and women is 15 mcg (micrograms). The Institute of Medicine Food and Nutrition Board recommends that adults over 70 get 20 mcg per day.^[3]

Vitamin K

Vitamin K plays a role in how your blood clots and in how calcium is processed in your bloodstream. Specifically, scientists have linked low vitamin K to "vascular calcifications" or calcium deposits on the wall of your arteries, which leads to atherosclerosis — a leading risk factor for heart disease.

With normal levels of vitamin K, people generally have fewer calcium deposits. Studies have found that higher vitamin K intake improves cardiovascular health and optimizes levels of calcium in tissues.^[4] The right amount of vitamin K promotes proper blood flow.

The daily requirement for vitamin K is 90 mcg for adult women and 120 mcg for adult men; pregnant or breastfeeding women and children require different amounts.^[5]

Magnesium

Magnesium is the fourth most plentiful mineral in your body — but a lot of people do not get enough. This mineral helps regulate muscle and nerve function, blood sugar levels, and blood pressure.

Magnesium works with calcium to help your heart muscle function properly.

Magnesium helps the body absorb calcium, which helps transmit the electrical impulse of your heartbeat. Magnesium helps muscles relax, while calcium helps them contract; together they help the heart muscle work properly.

Research has found that maintaining adequate magnesium levels is critical for heart health. Higher levels have been found to protect the cardiovascular system.^{[6, 7]}

The daily recommendation is 320 mg to 420 mg, which you can get from nuts, seeds, and legumes, but you may need a supplement to ensure you get enough.^[6]

Potassium

A deficiency in potassium can lead to blood pressure issues in adults.

Potassium is an electrolyte, a mineral that acts as an electrical charge to help your body — including your heart, muscles, and nerves — function normally. It also helps you maintain a proper blood volume. Like vitamin K, potassium also helps normalize calcium buildup in blood vessels.^[8]

Many people don't get enough potassium. Too little of this mineral, along with too much sodium, can lead to blood pressure issues. However, adequate potassium levels promote normal blood pressure in adults.

Adults need quite a bit daily — 4,700 mg — which you can get from apricots, bananas, lentils, and brown rice, along with supplements.^[9]

Avoid processed foods like white rice and refined-flour bread, because processing grains removes much of their natural potassium.

Heart Health Supplements

Besides vitamins and minerals, other types of nutrients help you maintain a healthy heart. Below are the best supplements for heart health.

CoQ10

CoQ10, or coenzyme Q10, plays a critical role in every single cell in your body. Also called ubiquinone, CoQ10 sparks chemical reactions that help mitochondria, your cells' “power plants," convert food into energy. That's important because your heart consumes so much energy.

CoQ10 also helps keep veins open so blood can flow freely and without obstruction.^[10] It may also promote normal blood pressure.

CoQ10 promotes normal heart health and circulation, and it protects against toxins.

CoQ10 is a strong antioxidant that helps counteract oxidative stress — the damage caused to cells from toxins, illness, UV rays, or the body's natural aging processes.

Although your body produces CoQ10, it makes less as you age, making supplementation helpful. You can also find CoQ10 naturally in olive oil, pistachios, sesame seeds, and cruciferous veggies like Brussels sprouts, cabbage, and cauliflower.

Omega-3 Fatty Acids

Omega-3s are called the “essential" fatty acids because your body needs them, but it can't make them on its own; thus, you have to get them from supplements or food. Omega-3 fatty acids — including ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid) — improve your chances of living a long life with a healthy heart.

Did you know that your body doesn't produce omega-3s? You have to get them from supplements or natural foods!

Omega-3 fatty acids help keep chronic redness and swelling in check, and they also lower the body's production of triglycerides — fats that circulate in the blood. Studies have also found that omega-3s balance levels of high-density lipoprotein (HDL) or "good" cholesterol.^[11]

The daily requirement for ALA is 1.1 g (grams) in adult women and 1.6 g in adult men. Breastfeeding and pregnant women need more, and children need a bit less. Experts haven't set recommended amounts for the other main types, EPA and DHA, although they are still important nutrients to obtain regularly.^[12] Natural sources include algae oil, flax seeds, olives, and olive oil.

Trans-Resveratrol

You may have heard of the heart health benefits of red wine. Scientists think resveratrol, a polyphenol antioxidant, provides red wine's heart-healthy benefits. Scientists isolated this compound from the skin of grapes and have since found it also in other fruits, like mulberries, cranberries, and blueberries.

Resveratrol may protect blood vessel walls and promote healthy levels of both HDL (good) and LDL (bad) cholesterol.^[13] It also promotes normal blood pressure. Further, resveratrol mimics the positive effects of calorie restriction and fasting; both fasting and resveratrol spur the body to produce adiponectin, which promotes heart health through fat metabolism and blood sugar balance.

While you can get small amounts from food or red wine, you won't get enough to make a significant difference in your heart health from dietary sources, according to studies. Supplements concentrate the nutrient in servings that can effectively support heart health.

Make sure to look for trans-resveratrol, which studies find much more effective than its isomer cis-resveratrol.^[14] Some supplements contain both, but higher-quality ones contain up to 99 percent trans-resveratrol.

Folate/Folic Acid

Folate is the natural form of vitamin B-9; folic acid is the manufactured form of B-9 that's used in most supplements or in fortified foods (which we do not recommend).

Whichever form, vitamin B-9 helps your body make red blood cells and DNA. It also helps balance your body's levels of homocysteine. Without enough folate, your homocysteine levels can get too high, which can cause swelling of the arteries and other blood vessels. Research has linked lower levels of homocysteine with a healthier heart.^[15]

Folate-rich foods include nuts, leafy greens, mushrooms, and other fruits and veggies. You can supplement with folic acid. The recommended daily allowance is 400 mcg for both men and women.^[16]

Herbs & Spices for Your Heart

Herbs and spices are more than flavor enhancers: They're powerful substances that many cultures have used to support health for centuries. Modern research has found that several can, indeed, benefit your heart.

Bergamot

Bergamot is a type of citrus plant. Its oil is the fragrant ingredient in Earl Grey tea. You can also get it in supplement form. Bergamot is rich in polyphenols, a disease-fighting compound found in plants.

A recent study found that taking bergamot for six months lowered triglycerides, good and bad cholesterol, and atherogenic lipoproteins — molecules that tend to build up in arteries — all of which make for a healthier heart.^[17]

Hawthorn

Traditional healers have long used the leaves, berries, and flowers of the hawthorn plant to address heart and blood vessel conditions.

Hawthorn can promote normal blood pressure, LDL (bad) cholesterol, and triglycerides. Recent research suggests that hawthorn may also fight free radicals, expand blood vessels, and protect muscles — including the heart.^[18] Most people take it in supplement form.

Cinnamon

People have used this sweet apple pie spice for centuries for its health-promoting traits. Chemicals found in cinnamon, including cinnamaldehyde and cinnamic acid, act as antioxidants — fighting off free radicals and harmful organisms.

Cinnamon also reduces systemic redness and swelling and balances lipid levels in the blood. A daily serving of cinnamon promotes normal blood sugar and blood pressure, both of which keep the heart healthy.^[19] You can buy cinnamon in stick form or ground in a jar — and it is an increasingly popular supplement, which concentrates the helpful compounds.

Ginger

Ginger root contains several anti-inflammatory and antioxidant compounds including gingerol and zingerone that can protect the heart and soothe systemic redness and swelling in your body.

Some studies have shown these properties of ginger help normalize blood sugar, cholesterol and triglycerides, and HDL (good) cholesterol.^[20] All of these factors make for a happy heart!

Garlic

Garlic was one of the earliest herbal medicines. Chemicals found in this tangy bulb soothe chronic redness and swelling. You can use it in cooking or you can take odor-free garlic capsules.

Studies also show it slows plaque buildup, which encourages blood vessels to stay open. Other studies found it has a strong ability to regulate blood pressure as well as blood lipid (fat) levels — keeping your heart in top shape.^[21]

Other Heart-Healthy Tips

Even if you include all of these heart-healthy substances in your diet or consume them as supplements, the best way to keep your heart healthy is by living a well-rounded, healthy lifestyle. The most important things you can do for your heart include:

• Eat an organic, whole-food, plant-based diet.
• Limit your salt intake.
• Eat high-fiber foods.
• Exercise regularly.
• Maintain a healthy weight.
• Quit smoking and stay away from secondhand smoke.
• Monitor your cholesterol and blood pressure.
• If you drink alcohol, do it in moderation.
• Keep stress at bay through relaxation techniques.
• For more ideas, check out our 17 Healthy Heart Tips article.

Precautions & Side Effects

While all of the above nutrients and supplements are generally safe, they can react with certain medications or cause side effects or allergic reactions in some people.

For example, if you take blood thinners, be cautious about consuming cinnamon or garlic. Additionally, vitamin K may lower blood sugar too much if you have diabetes.

If you are unsure about the safety of any nutritional supplement or vitamin, talk to your healthcare provider. Positive results may vary depending on the brand or type of supplement you take. Look for pure, organic, high-quality supplements.

Points to Remember

Your heart keeps you alive, so it's important to adopt a diet that supports heart health and reduces your risk factors for heart disease.

Maintaining sufficient levels of certain vitamins, minerals, and other nutrients helps you better manage your cardiovascular risk factors, such as high blood pressure, cholesterol, and blood sugar.

Your best heart protection comes from consuming vitamins C, D, and K, magnesium, potassium, coenzyme Q10, omega-3 fatty acids, resveratrol, and folate. You can get all of these from a healthy diet, but you can also try plant-based supplements.

Heart-healthy herbs and spices include bergamot, hawthorn, cinnamon, ginger, and garlic. Make sure that you make healthy lifestyle choices — such as exercising regularly, eating heart-healthy foods, and reducing the amount of stress in your life.

Have you tried any vitamins, herbs, or supplements for heart health? What works best for you? Comment below!

The post The 14 Best Vitamins & Supplements for Heart Health appeared first on Dr. Group's Healthy Living Articles.

source https://www.globalhealingcenter.com/natural-health/vitamins-and-supplements-for-heart-health/

Natural Home Remedies for Restless Leg Syndrome

Yikes, what is that? You are lying down in bed but there is a creeping, tingling, pulling sensation in your legs, which gives you a strong, uncontrollable urge to move your legs. In fact, it feels likes bugs are crawling on your legs. Goodbye, sleepytime.

Welcome to restless leg syndrome, also known as Willis-Ekbom disease.

It's estimated that seven to ten percent of Americans experience restless leg syndrome. Fortunately, you are not destined to spend your life like you are performing on the Rockettes' kickline.

Although restless leg syndrome is a neurological condition, many natural home remedies can help you calm that jumpy, let's-go-for-a-jog-now feeling.

What Is Restless Leg Syndrome?

On average, 7 to 10 percent of Americans experience restless leg syndrome.

Doctors categorize restless leg syndrome as a sleep disorder since symptoms occur mainly at night and while sleeping. However, the sensations may also happen during the day — especially when you sit still for a long time, such as on a plane or car ride.

A chronic condition, restless leg syndrome (sometimes abbreviated as RLS) affects both women and men, but women more often. It can also occur in children, particularly ones with ADHD (attention deficit hyperactivity disorder). More severe symptoms usually occur in middle-aged or older individuals.^[1]

While not life-threatening, it can make life unpleasant and also negatively affect your sleep. Without proper care, the condition can even cause depression and anxiety.^[1]

Note that restless leg syndrome is not just when you occasionally get tingly legs, but when it occurs on a regular, frequent basis.

Restless leg syndrome can be a symptom of another disease, such as diabetes, or may appear for no known reason.^[2] If you think you might have restless leg syndrome, see your healthcare provider to get an accurate diagnosis. Some other conditions such as anemia and arthritis have similar symptoms.

Top 11 Remedies for Restless Leg Syndrome

Researchers have found that certain natural home remedies really help improve symptoms, and — even better — generally have no side effects.^[3]

1. Make Some Lifestyle Changes

Sometimes the simplest actions are the most effective in improving health problems. With just a few tweaks, you can reduce your nightly can-can dance.

• If you take medications, review them with your physician to see if any trigger restless leg syndrome symptoms. Certain antidepressants and antihistamines can make symptoms worse. Your doctor can find substitutions.
• Quit smoking; cigarettes can trigger restless leg syndrome. If your partner smokes, have him or her smoke outside and avoid secondhand smoke.
• If you have to remain seated for a while, such as at work, on a plane, or while driving, take walking and stretching breaks. Alternatively, do stretches while seated. Rotate your ankles, kick your legs outward, or stretch your hamstrings.
• Wear loose clothing, especially while sleeping.

2. Exercise to Reduce That Jumpy Feeling

Exercise of any kind has long been the go-to for reducing restless leg syndrome symptoms. The main medication given to people with this syndrome has dopamine-boosting effects, and experts believe that exercise helps because it similarly boosts dopamine in the body — naturally.^[4]

In one study, participants who performed aerobics and lower-body resistance training three times a week had significant improvement in symptoms.^[5] If you're interested in a custom fitness plan, a licensed physical therapist can help you devise an appropriate workout routine.

• Try for 30 to 60 minutes at a moderate level — daily is optimal.
• Even simple exercise like walking outside, or on a treadmill, can do wonders.
• Avoid intense, long-duration workouts because they may make symptoms worse.
• Work out earlier in the day, not within an hour or two of bedtime.

3. Get Some Rest

Insomnia or other sleep issues not only make restless leg syndrome symptoms worse, but they can also wreak havoc on your mood, concentration, and energy.^[6]

You can't sleep because you are flailing your legs all night, yet a restful night's sleep will make the symptoms calm down! Here are some ways to calm your anxious legs at night and ensure you get the hours of slumber you need.

• Make your bedroom calming. Use soothing colors such as blues, greens, and lavenders. Ensure good airflow, a quiet room, no light, and a temperature set at 68 degrees or cooler.
• Sleep on cotton or linen sheets and wear pajamas that wick away sweat.
• Get off all electronic devices an hour before bedtime.^{[7, 8]}
• Get plenty of sunshine in the morning and the late afternoon to set your circadian rhythm.
• Do not consume caffeine after lunch, and drink no more than one glass of alcohol at an early dinner. You might even try giving up both permanently.
• Stick to a pattern: Get up and go to bed around the same time every day and night.
• Meditate and do deep breathing exercises with the lights off when you first get into bed.

4. Get Out From Under the Stress Monster

Restless leg syndrome symptoms can go haywire when you are under stress. Fortunately, many techniques can help reduce tension and anxiety — and they're good for your mental health. For example, controlled deep breathing, yoga, tai chi, and mindful meditation are all beneficial for daily stress. Several kinds of meditation that help include:

• Try Tai chi, which offers the double blessing of exercise and meditation.
• Practice mindfulness meditation.
• Do meditative walking: focus on your body, mind, and breath as you walk.
• For more ideas, check out Dr. Group's Recommendations for Stress Management article.

Be honest with yourself and others about your limitations. Learn to say no to requests that will overload and complicate your life. Instead, make room for friends and family who make you feel good. Research has shown that the support of a good buddy lessens the impact of negative events.^[9]

5. Try Vitamins & Supplements

Some supplements are known to provide help for people with restless leg syndrome. When you can't get enough of these minerals and vitamins from food, you can get them from supplements.

Iron

The strongest risk factor for restless leg syndrome is insufficient iron in the diet.^[10] Interestingly, experts have linked a lack of iron in the brain, rather than in the rest of the body, to restless leg syndrome — so regular blood tests may not reveal the iron insufficiency that may exist. It's unclear how or why the brain does not get enough iron in people with restless leg syndrome.

Did you know that an iron deficiency is the strongest risk factor for RLS?

Taking an iron supplement may help normalize its levels for those who do not have enough, although healthcare experts may need to administer it intravenously for best results.^{[11, 12]}

Vitamin D

Low vitamin D may exacerbate restless leg syndrome. One study reported that giving people vitamin D3 helped their legs feel better and less restless.^[13]

Vitamin C & E

Experts believe that oxidative stress plays a role in the development of restless leg syndrome. That means that antioxidants, which counteract oxidative stress, may help. Studies have found that vitamin C, either taken alone or with vitamin E, may normalize symptoms.^[14]

Magnesium

Periodic leg movements during sleep — with or without having restless leg syndrome — can reduce sleep quality and wake you up. Taking magnesium may help you sleep better by calming your nervous system.^[15]

Folate & Folic Acid

Folate, one of the B vitamins (B-9 to be precise), is found in leafy green vegetables, mushrooms, and tomato juice. Folate occurs naturally, while you get its cousin molecule, folic acid, in supplements.

Some studies indicate folate may help your legs feel less jumpy.^[16] Folic acid is not used efficiently in the body, and studies indicate that you should either get your B-9 from foods so you get the natural folate form; alternatively, take it with other B vitamins, which enhances its absorption.

Vitamin A & Beta-Carotene

Beta-carotene is a precursor of vitamin A, a red-orange substance that's abundant in carrots. Both improve iron absorption in the body. Because iron plays such a key role in this condition, getting enough vitamin A in your diet can only help!^[17]

6. Practice Yoga & Simple Stretches

As an exercise, yoga can stretch out your restless legs, but can also generally improve your mood as well as your sleep quality. Yoga is also known to lessen stress in women. In one study, nine out of ten participants saw a noticeable change in how tingly their legs were within days of starting yoga.^[18] Here are some tips:

• If you can't find a good yoga studio near you, search for “gentle yoga stretches" on YouTube; try several until you find the one that works for you.
• Listen to your body — don't push past what feels right.
• If yoga is not your thing, try simple leg stretches for relief.

7. Use Heat or Ice When You Have Symptoms

Some people with restless leg syndrome find their symptoms kick up in response to heat or cold. If you negatively react to one, applying the other may reduce symptoms.

• Try applying heat or ice packs to your legs.
• Take a warm or cool bath before bed. Add Epsom salts to the bath; they contain magnesium, which can work its way into your leg muscles.

8. Ease Poor Circulation With Massages

One theory is that poor circulation plays a role in restless leg syndrome. Massage can help blood get through congested areas, plus it promotes relaxation. Below are massage options for restless legs:

• Stroke. Use a relaxed, open hand to lightly stroke in a circular motion from your ankle upwards. Occasionally press into muscles.
• Press. Starting with your toes, pinch and press upwards, applying firm pressure on muscles and tendons. It should feel good; if it hurts, stop.
• Firm tapping. Using an open palm or light fist, lightly punch or knock on your legs from the bottom up.

If you can't manage to massage yourself or don't have a partner to help, buy an electronic massager that targets calf muscles, or have a steady date with a masseuse who understands the condition.

9. Eat a Healthy Diet

You can improve your symptoms by changing what you eat. We recommend a whole food, plant-based diet rich in organic fruits, vegetables, nuts, seeds, and other healthy foods. For restless leg syndrome, in particular, try to get more of the following into your meals.

• Foods with iron: spinach, legumes, dried apricots, potatoes, pumpkin, and sesame seeds.
• Foods with vitamin A and beta-carotene: carrots, sweet potatoes, spinach, kale, squash, red peppers, cantaloupe, apricots, oranges and orange juice, and peaches.
• Foods with vitamin C: citrus and dark leafy green vegetables.
• Foods with magnesium: avocado, nuts, flax, chia, pumpkin seeds, legumes, bananas, and leafy green vegetables such as kale and spinach.
• Avoid alcohol, refined sugar, and caffeine.

10. Try Aromatherapy to Relax

Research has found that essential oils can promote relaxation and sleep.^[19] You can spray an oil-distilled water solution into the air or use a diffuser.

The following are good oils to use:

• Bergamot
• Cedarwood
• Lavender
• Roman chamomile
• Marjoram
• Sandalwood
• Vetiver
• Ylang-ylang

11. Keep a Symptom Diary

If you want to better understand what triggers your restless leg syndrome, and what helps, try using a journal or diary. Some questions to record:

• What time of day did symptoms occur?
• For how long did symptoms last?
• Did anything trigger symptoms, such as alcohol, caffeine, or nicotine?
• Do symptoms get worse after that late night snack or if you exercise hard right before bedtime?
• Do they get better if you take a bath?
• Do you get daytime attacks after sitting at the computer too long?

Share the diary with your doctor who may also pick up on some patterns.

What Causes Restless Leg Syndrome?

The causes of restless leg syndrome aren't fully understood. Researchers believe they might be related to genetics and family history (especially if it begins before the age of 40), iron deficiency, or over-stimulation of the part of the brain that controls leg movement.^[2] Some pregnant women experience it due to hormonal changes, but the symptoms usually go away after delivery.^[20]

Restless leg syndrome can occur as a side effect of some drugs, such as certain antihistamines, selective serotonin reuptake inhibitors (SSRIs), tricyclic antidepressants, and antipsychotics.

Points to Remember

While the exact causes of restless leg syndrome aren't yet known, you can control the condition, reduce your symptoms, and improve your sleep with natural remedies. Take inventory of your lifestyle — making some easy changes can make a world of difference.

Improve your sleep habits, exercise regularly and look for activities that will help you relax and reduce stress. Say hello to nice massages, essential oils, and baths! Keep a diary of your symptoms for your own information and to share with your healthcare provider.

Chow down on foods rich in folate, iron, magnesium, beta carotene, and vitamins A, C, D, and E. If you can't get enough that way, take supplements regularly. May all your nights be kickless ones!

Have you tried any natural remedies for restless leg syndrome? What worked best for you? Share below!

The post Natural Home Remedies for Restless Leg Syndrome appeared first on Dr. Group's Healthy Living Articles.

source https://www.globalhealingcenter.com/natural-health/home-remedies-for-restless-leg-syndrome/

Probiotics & Heart Health: How Your Gut Helps Your Heart

The best way to someone's heart is through their stomach, or so the old adage goes. Believe it or not, there's more truth behind it than you may think. While the saying elicits images of cooking dinner for your sweetheart, it also holds true for your actual heart and digestive system — of which your stomach plays a central role.

The food, water, vitamins, and supplements you consume affect the health of your "internal garden" — the microorganisms that form an integral part of your digestive system.

Your gut contains trillions of microbes, collectively called the microbiome. This internal garden can flourish with healthy microbes — known as probiotics — or harmful ones that act like weeds, making you sick, fatigued, and unwell.

Eating probiotic-rich foods and taking probiotic supplements helps your microbiome grow strong with healthy microbes, which push out the "weeds." And having a healthy gut microflora will help your heart in several ways, which I'll talk about below.

What Are Probiotics?

The short answer is that probiotics are helpful microorganisms that have a symbiotic relationship with your body.

Some gut bacteria are more helpful than others, and that is why you will find specific strains in your yogurt or supplement, like Lactobacillus or Bifidobacterium.

A healthy human GI tract has more than 500 microbial species living inside it, and several trillion individual microbes at any one time. The more diverse your gut flora, the better your gut health.

Consuming probiotics from supplements or fermented foods helps push out the bad bacteria — think of them like weeds that wreak havoc on your digestive system and its microflora garden.

How Are Probiotics Good for the Heart?

Probiotic microbes not only help you digest food, they also play a role in everything from mental wellness to skin health. Less well known is that probiotics also help your heart, veins, arteries, and the entire cardiovascular system in several ways. Below are the top ways that probiotics influence heart health.

Normalize Blood Pressure

According to the U.S. Centers for Disease Control and Prevention, about 75 million American adults have high blood pressure. Of that, only slightly more than 50 percent are doing something about it.^[1] Probiotics can help normalize those blood pressure numbers, though.

In hundreds of people, taking probiotics balanced both the top (systolic) and bottom (diastolic) blood pressure numbers in multiple studies. It looks like probiotics can help keep your blood pressure where it needs to be.

What's more, the people who saw the best numbers were the ones who took the most probiotics. If you want to see the benefits, stick to a steady routine of supplements or probiotic-friendly foods for the long-haul. In the study, it took a full eight weeks to see results.^[2]

Balance Good & Bad Cholesterol

Some studies show that probiotics promote normal HDL (good cholesterol) and LDL (bad cholesterol), as well as total blood cholesterol levels.

Thirty-two different controlled trials dating between 2007 and 2017 showed that total cholesterol levels normalized in subjects taking probiotics for six weeks, compared to those in the control group, who saw no change.

The studies even showed that taking supplements in capsule form, rather than trying to get probiotics from food, may have had even more of an effect on cholesterol levels.^[3]

Encourage Normal Triglyceride Levels

Triglycerides are fatty compounds found in your body. Having too many triglycerides floating around in your blood increases your risk of stroke, heart attack, and other heart disorders. Luckily, probiotics can help mitigate that risk.

In studies on both rats and humans, taking probiotics encouraged normal triglyceride levels for every test subject over a period of six to 12 weeks.

It appears that taking a probiotic supplement causes an increase in special proteins in the blood, called apolipoproteins, that bind lipids (fats), including triglycerides.^{[4, 5]}

Support Balanced Blood Glucose Levels

Early research has shown that when people take probiotic supplements or eat probiotic-rich foods regularly, it balances the sugar level in their blood.

Blood glucose, or sugar, can lead to a number of disorders, including diabetes, metabolic disorders, and obesity — which are closely linked to heart health.

Maintaining relatively steady blood glucose levels is important for healthy individuals to keep metabolic disorders at bay, and for people with them to better manage symptoms. Taking probiotics can help keep blood sugar numbers at ideal levels.^[6]

Help With Obesity & Boost Metabolism

As of 2014, about 67 percent of American adults and 30 percent of American children were overweight or obese.^[7] Taking probiotics supplements could be part of an overall plan to help lower those numbers; maintaining a healthy weight is closely linked with a healthy heart.

Probiotics may be the boost your metabolism needs! It's been shown to reduce hunger and increase energy levels.

The microbiome in your stomach affects the metabolism of your entire body. Medical professionals and researchers are so confident in the role that our gut biome plays in metabolism and weight that they have started manipulating the species found in the gut in order to manage certain health conditions, including obesity.^[8]

Probiotics can reduce hunger, normalize systemic redness and swelling, support healthy energy levels, and boost metabolism.^[8] That means fewer days of sitting on the couch eating sugar-filled foods and more days of getting up and exercising.

Boost Vitamin D Absorption

Vitamin D, also known as the "sunshine vitamin," is essential for bone strength, immune system function, and heart disease prevention. People deficient in vitamin D have a higher risk of developing cardiovascular disease.

Thanks to climates without many sunny days — not to mention the epidemic of low levels of vitamins in the modern food supply — deficiencies are pretty common.

Taking probiotic supplements actually increases the body's ability to absorb vitamin D by 25 percent compared to those not getting regular probiotics.^[9]

So catch some rays when you can, or take a vitamin D supplement, but then take probiotics to help your body absorb as much of this heart-healthy vitamin as possible.

Aid Diabetes Management

Probiotics naturally help people with diabetes thanks to their part in promoting normal blood sugar levels.

In a review of research, experts concluded that probiotic supplements play a valuable role in immune health, reducing appetite, normalizing blood sugar, modulating the gut's permeability, and boosting the body's sensitivity to insulin.^[10] That's a lot of benefits from your gut microbes!

Probiotics not only reduce redness and swelling in the body, which is connected to a healthier immune system, but also act as antioxidants, counteracting so-called free radicals damage cells. Both of these factors provide important protection for people with metabolic conditions, like diabetes.

Best Natural Sources of Probiotics

Most people think of supplements when they hear the term probiotics, but you can also find beneficial bacteria and microbes in several foods. Here's an overview of the best sources.

Probiotic Foods

Probiotics occur naturally in fermented foods, and you can also find them in yogurt, kefir, and other non-dairy probiotic foods. Try adding these foods to your healthy eating regimen.

• Nut-milk yogurt
• Sauerkraut
• Pickles
• Kimchi
• Kombucha
• Nut-milk kefir
• Umeboshi plums

If you want foods that help probiotics flourish, known as "prebiotics," try dark chocolate and fiber-rich foods like chicory root, garlic, onions, sunchokes, and dandelion greens.

Supplements

While in most cases, we recommend getting your nutrients from food, some studies indicate that for probiotics, supplements pack a stronger punch.^[3]

We've gathered our best advice for picking the right probiotic supplement for your heart — and the rest of your body as well. Harvard Medical School recommends taking a supplement that contains at least one to 10 billion colony-forming units (CFUs) to ensure you're getting the biggest benefit.^[11] We further recommend you choose a vegan-friendly supplement with multiple strains, plus prebiotics (fiber-rich food for probiotics).

Global Healing Center offers the vegan probiotic supplement Floratrex™ which includes 23 probiotic strains, and 50 billion CFUs, and the prebiotic inulin (a polysaccharide from chicory root) to help the probiotics thrive once inside the gut.

Points to Remember

Probiotics and heart health go hand in hand. Taking supplements or eating probiotic-rich foods, like yogurt, kefir, sauerkraut, and pickles, will not only help balance the bacteria levels in your GI tract but will also boost certain bodily functions that help keep your heart healthy.

Studies show that you receive the full benefits of probiotics after six to 12 weeks of regular supplement use.

Probiotics promote normal cholesterol, blood pressure, triglycerides, swelling, and glucose levels and can boost metabolism and lower appetite. Through these effects, the right strains of probiotics help heart health by encouraging a healthy body weight, normalizing metabolism, and giving the body a much-needed boost in its ability to absorb vitamin D — critical for heart health.

Be sure to continue to take your probiotics regularly, rather than intermittently. Studies showed benefits six to 12 weeks after starting a supplement regimen. Supplements themselves tend to have more of an effect than probiotic foods, but probiotic foods can provide you with added nutrition to your diet, as well as unique probiotic strains for your gut.

The post Probiotics & Heart Health: How Your Gut Helps Your Heart appeared first on Dr. Group's Healthy Living Articles.

source https://www.globalhealingcenter.com/natural-health/probiotics-and-heart-health/

5 Remedies I Use to Help Soothe My Irritated Skin

No matter the time of year, there’s always a point in each season when my skin decides to cause me issues. While these skin issues can vary, I find the most common issues to be:

• dryness
• acne
• redness

As for the why, sometimes it’s down to a sudden change in weather, while other times the change is a result of stress from a looming work deadline or just getting off a long-haul flight.

Regardless of the reason though, I always try to apply the most natural and holistic remedies possible to help soothe my irritated skin.

If you find yourself in a similar situation and want to know how I get my skin back to looking stellar, you can find my tried and tested top five tips, below.

Water, water, and more water

My first go-to is making sure I’m drinking enough water. I find it helps with just about anything and everything when my skin is acting up, though this is especially the case when the issue is specifically dryness or acne.

Water helps to hydrate the skin and helps to prevent dehydration lines that can crop up on the face, which look a bit like wrinkles.

While it varies from person to person, I try to get at least 3 liters of water daily, though even more if my skin is looking a little rough.

 

Check out the article I wrote for Healthline HERE to get the inside scoop on my top 5 remedies I use to soothe irritated skin, so you can add to your regimen today!

The post 5 Remedies I Use to Help Soothe My Irritated Skin appeared first on Living Pretty, Naturally.

source http://livingprettynaturally.com/5-remedies-use-help-soothe-irritated-skin/

Anti-Inflammatory Diet: Tips, Benefits, & What to Eat & Avoid

When you think of inflammation, you probably picture the rash you get from poison ivy or a bump that swells up when you hit your head. There's another silent form of inflammation that occurs within your body, and it does not usually come with any painful symptoms — but it can seriously impact your health.

Conditions such as rheumatoid arthritis, irritable bowel syndrome, and diabetes are all linked to this type of constant, low-level inflammation. The good news? You can influence your body's background levels of inflammation by eating specific foods.

An anti-inflammatory diet can help if you live with a chronic autoimmune illness, are trying to ward them off, or you just feel sluggish and want to improve your health.

What Is Inflammation?

Inflammation can be friend or foe. Inflammation is your immune system's reaction to an injury, allergen, bacteria, or anything else it identifies as a problem.

Inflammation is OK when it's a short-term cut or bug bite, but lingering inflammation can lower your overall immunity.

First, your body will fight these problem attackers, and then it will help that region to heal. Inflammation is good when the injury is short-term, like an insect bite or cut, but when it lingers in the body, it can lower your overall immunity.

There are two types of inflammation: acute and chronic. Acute inflammation dies down once the issue is resolved. Chronic inflammation occurs when your immune system remains on alert, keeping a "low flame" going all the time. That much "heat" can do serious damage.

How an Anti-Inflammatory Diet Can Help

Inflammation has a direct connection to the digestive tract. The microbiome — bacteria and other microorganisms that live in your gut — help to regulate your immune system.

Poor diets trigger your body's inflammatory process, while healthy, balanced diets help your body thrive.

Everything you eat, the supplements you take, and your environment all affect the health of your gut. What you put in your stomach can either kindle or douse the flame of your body's immune response.

For example, a poor diet — too high in calories or unhealthy fats — can activate your body's inflammatory process.^[1] However, a diet with the right balance of dietary omega-3 fatty acids (which control inflammation) and omega-6 fatty acids (which stimulate inflammation) along with exercise, sleep, water, and stress reduction can normalize inflammation and help your body thrive.^[2]

Best Anti-Inflammatory Foods

What you don't eat on an anti-inflammatory diet is just as important as what you do eat. Instead of eating foods that trigger inflammation, you will provide your system with dietary choices that soothe it.

The basics of an anti-inflammatory diet are very similar to the eating plan I recommend for optimum health.

Centered on fresh vegetables, fruits, whole grains, healthy fats, herbs, and spices, it shares many of the features of a plant-based Mediterranean diet — which has been shown to extend length and quality of life.^[3] Research also suggests that vegetarians and vegans have reduced inflammation and a lower risk of heart disease.

Be sure not to go overboard on carbohydrates, especially sugar, which can upset the balance of hormones in your body that affect inflammation.

Experts suggest you fill your plate according to the 40-30-30 rule:^[1]

• 40 percent complex carbohydrates
• 30 percent low-fat protein
• 30 percent healthy fats

Organic Produce

Try to eat a rainbow of non-starchy vegetables and fresh fruits at every meal. Colorful produce typically contains a lot of antioxidants, which support the immune system by fighting disease-causing free radicals and preventing inflammation.

Fruits and vegetables also contain phytochemicals, compounds found in plants that help protect cells.

Vegetables

You can't go wrong with most vegetables, but make sure to include the following:

• Dark leafy greens like spinach, kale, and collards
• Cruciferous veggies such as broccoli, cauliflower, and cabbage
• Root vegetables such as sweet potatoes and rutabaga
• Onions, garlic, scallions, and other edible bulbs

Some people are sensitive to produce in the nightshade family (including eggplant, tomatoes, and bell peppers), but for most people, these are also great choices.

Fruits

Increase your intake of:

• Berries such as blueberries, cranberries, blackberries, and raspberries
• Citrus fruits like oranges, lemons, and limes
• Stone fruits like cherries, plums, nectarines, olives, and avocados
• Pome fruits like apples, pears, and quince

Citrus fruits are a great choice unless you have a citrus allergy, which can actually cause inflammation.

Fruits contain natural sugars, called fructose. When you eat fructose along with the fiber and other components of a fruit, your body processes it in a different way than processed sugar.

Legumes & Peas

Legumes, including beans and lentils, are a great source of protein and chock full of fiber and minerals along with several antioxidant and anti-inflammatory compounds.

Buy organic black beans, Navy beans, kidney beans, garbanzo beans, or red, green, or black lentils. Choose your favorite legume, soak overnight, and toss out that liquid before adding fresh water, and then cook it. You can also eat green peas for their anti-inflammatory benefits.

Gluten-Free Whole Grains

Whole grains contain both antioxidants and fiber, and research suggests they help reduce the inflammation marker called C-reactive protein (CRP).^[4]

Always choose gluten-free grains, however, because gluten leads to digestive and systemic inflammation in many people.

Your best whole grain choices include oats, steel-cut oatmeal, barley, brown rice, bulgur, quinoa, and ancient grains such as amaranth, teff, and buckwheat.

Extra Virgin Olive Oil

Extra virgin olive oil (EVOO) is a healthy fat, good for cooking and recipes. EVOO contains heart-healthy monounsaturated fat, antioxidants, plus a compound called oleocanthal that can lower inflammation.^[5]

EVOO should be your go-to for stove-top cooking, drizzling on salads, and more.

Nuts & Seeds

Nuts and seeds are rich in monounsaturated fat, and they contain heart-healthy fiber. Try raw seeds and nuts for optimal nutrition. Good choices include unsalted walnuts, almonds, pine nuts, cashews, sunflower seeds, and pumpkin seeds.

Herbs & Spices

Besides adding zest to meals, herbs and spices contain many antioxidants. The golden Indian spice turmeric is particularly powerful. Turmeric contains curcumin, which is extremely effective at normalizing redness and swelling.^[6]

Garlic, ginger, and cinnamon also have particularly strong inflammation-fighting properties.

Foods to Avoid

Just as there are foods you should eat on an anti-inflammatory diet, you should avoid certain foods that aggravate inflammation in the body. Below are the most important foods to avoid.

Processed Foods

Many commercial products in the grocery store are highly refined and processed. As such, they are low on nutrients and fiber.

They also tend to be high in omega-6 fats (which lead to more inflammation), saturated fats, and trans fats. Processed foods also typically contain added sugars, which raise blood sugar and rev up inflammation.

Stay away from chips, crackers and other snack foods, white bread and pasta, most boxed breakfast cereals, mixes, and frozen dinners.

Sugar

Sugar is one of the worst offenders at triggering inflammation. It causes the body to release cytokines, chemical messengers that amp up your immune system, causing systemic swelling.

When trying to avoid inflammation in the body, sidestep all sweets. Avoid cookies, candy, and cakes, ice cream, and sugar-sweetened beverages like soda, lemonade, sweet tea.

Stay away not only from refined brown and white granulated sugar and high-fructose corn syrup, but also natural sweeteners with a high sugar content like honey, agave nectar, and maple syrup.

If you must have something sweet, have a small amount of organic dark chocolate with at least 70 percent cocoa. Also avoid artificial chemical sweeteners like aspartame, saccharine, and Splenda.

Fried Foods

Fried foods, especially deep fried, contain inflammation-triggering saturated fats and trans fats. They are typically fried in unhealthy oils, like processed "vegetable oil" or lard, and are typically coated in batter made from refined flour. Steer clear of anything fried, especially fast food such as french fries and donuts.

Meat

Meat may be central to the standard American diet, but it is highly inflammatory, in part because it is laden with saturated fat, hormones, and antibiotics. Studies have linked processed meats with chemical additives, like nitrates, to cancer.^[7] So say no to beef, lamb, poultry (chicken, turkey, duck), and game meats, along with hot dogs, sausage, pepperoni, and beef jerky.

Most Fats & Oils

As noted, both saturated and polyunsaturated fats are high in inflammation-promoting omega-6 fatty acids, and trans fats also raise your "bad" cholesterol.

Instead of using butter and margarine to add flavor to your food, use herbs and spices. Avoid cooking with lard, shortening, or vegetable oils including canola, corn, soybean, safflower, peanut, or cottonseed. There are some healthy cooking oils you can use, but lighten your load and cut down.

A Sample Meal Plan

The following meal plan is an example of what an anti-inflammatory diet could look like.

Day One

• Breakfast: Oatmeal with blueberries, flax seed, and walnuts with almond milk.
• Lunch: Homemade three-bean chili on brown rice topped with chopped onions, with an apple on the side.
• Dinner: Mixed spinach and kale salad dressed with EVOO, apple cider vinegar, and herbs; quinoa bowl with red bell peppers, black beans, and avocado; two squares of dark chocolate for dessert.

Day Two

• Breakfast: Plain coconut-milk yogurt topped with strawberries, almonds, and sunflower seeds.
• Lunch: Open-faced lentil-veggie burger on half an ancient-grain bun topped with raw onion, spinach leaves, and tomato slices; baked sweet potato fries.
• Dinner: Soba (buckwheat) noodles topped with sautéed mixed vegetables and garlic, topped with nutritional yeast.

Day Three

• Breakfast: Avocado toast (on gluten-free whole-grain bread) topped with pumpkin seeds.
• Lunch: Tostada made with vegetarian refried beans seasoned with chili powder and turmeric on a wheat-free multigrain tortilla. Top with salsa, chopped tomatoes, and scallions.
• Dinner: Mixed lettuce salad dressed with EVOO, apple cider vinegar, and herbs; Buddha Bowl atop brown rice; cherries for dessert.

Benefits of an Anti-Inflammatory Diet

An anti-inflammatory diet has two big benefits:

First. It can help you reduce the risk of developing diseases related to chronic over-activation of the immune system.

Second. It not only eases symptoms but also may even reverse the progress of chronic ailments you may already have, including:

• Chronic gastrointestinal ailments like inflammatory bowel disease, colitis, and Crohn's disease
• Autoimmune diseases like rheumatoid arthritis, psoriasis, and lupus
• Allergic disorders such as asthma and eosinophilic esophagitis
• Cardiovascular diseases, including heart disease and stroke
• Metabolic disorders such as diabetes and metabolic syndrome — a group of conditions including elevated blood pressure, high cholesterol, high blood sugar, and sometimes fatty liver disease
• Mental health conditions, such as depression and anxiety

An anti-inflammatory diet can also help reduce the risk of colorectal and other cancers by protecting healthy cells from DNA damage.

As a bonus, this diet can help you lose weight; weight gain is itself a cause of inflammation. The healthy fats and fiber in the diet help fill you up, so you'll eat less.

Points to Remember

Inflammation is your immune system's normal reaction to harm. However, when low-level inflammation becomes constant, it can cause many types of chronic disease.

What you eat can either rev up or cool down your body's immune response. An anti-inflammatory diet can provide your system with the balance of nutrients, including omega-3 and omega-6 fatty acids and antioxidants, to keep inflammation in check.

Centered on fresh vegetables, fruits, whole grains, healthy fats, herbs, and spices, an anti-inflammatory diet — similar to a plant-based diet — eliminates processed foods, sugar, fried food, meat, and most fats and oils.

It can help prevent or reduce the symptoms of illnesses including diabetes, heart disease, and rheumatoid arthritis, lower your cancer risk, and help you lose extra weight.

Have you tried an anti-inflammatory diet? Share your experience in the comments below!

The post Anti-Inflammatory Diet: Tips, Benefits, & What to Eat & Avoid appeared first on Dr. Group's Healthy Living Articles.

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

Learn How to Lower Cortisol Levels Naturally

Imagine you're on your way to a crucial job interview. You're stuck in traffic and worried you'll miss the appointment. You can't take an alternate route, and time is ticking.

If you could see your cells, you would realize that your body is most likely responding by releasing cortisol, a "stress hormone."

Stressful situations, lack of sleep, and even busy lifestyles can elevate cortisol levels in your body.

However, when cortisol levels stay high for long periods of time, it can have a negative effect on your health. Fortunately, you can easily and naturally lower your levels of this stress hormone.

What Does Cortisol Do?

Cortisol is a stress hormone that plays a role in your body's fight-or-flight response, which is how your body reacts to stress or threats.^[1] When you're in danger, your body prepares to either stay and "fight" or run away and "flee."

In prehistoric times, the fight-or-flight response was crucial for our ancestors to survive attacks from enemies or animals. But you don't have to be in a jungle fighting tigers to feel ongoing stress. Our bodies have similar reactions to less life-threatening issues, like stressful meetings at work or arguments with loved ones. A daily, busy lifestyle alone may lead to high cortisol levels.^[1]

Cortisol affects many parts of your body. It increases your heart rate, blood pressure, breathing rate, muscle tension, and blood sugar levels. This is why your heart pounds, you sweat, and experience heavy breathing when you're in a stressful situation.

Cortisol also slows down certain body processes, like digestion and reproduction, to conserve energy. Cortisol can even suppress the immune system, increasing your risk of infection.^[1]

Normal Cortisol Levels

Cortisol levels can vary based on gender, age, health history, and time of day. In general, your cortisol levels are higher in the morning and decrease as the day progresses. Its levels are lowest at midnight.

From 6 a.m. to 8 a.m., normal levels range from 10 to 20 micrograms per deciliter (mcg/dL). Around 4 p.m., normal levels range from 3 to 10 mcg/dL.^[2] All this can change with daily stress.

Time of the Day	Cortisol Levels (mcg/dL)
6 a.m. to 8 a.m.	10 to 20
Around 4 p.m.	3 to 10

Your adrenal glands, hypothalamus, and pituitary glands control cortisol levels in your body. Together, they form what scientists call the "hypothalamic–pituitary–adrenal axis."

What Causes High Cortisol Levels?

The hypothalamus (located in the brain), pituitary gland, and adrenal glands all play a role in releasing cortisol into your bloodstream.^[1] The following factors can lead to elevated cortisol:

• Chronic stress
• Certain prescription drugs
• Sleep deprivation
• Excessive caffeine intake
• Poor diet
• Physical issues with the pituitary or adrenal glands

Unfortunately, the stress response rarely if ever shuts down in many people. We worry about work, stress about kids, or bicker about chores with our partner — all of which trigger the release of cortisol. Sleep deprivation and poor diets can also increase cortisol levels, as can drinking a lot of caffeine.^[3]

The side effects from certain drugs may also include raising your cortisol levels. For example, birth control pills for contraception, or corticosteroids, typically prescribed for autoimmune diseases, can raise cortisol.^[4]

Occasionally, problems with your pituitary gland, a small organ in the brain, or problems with your adrenal glands can elevate cortisol levels.^[5]

Common High Cortisol Symptoms

High cortisol levels can lead to a variety of symptoms. Too much cortisol has a negative effect on your health, and continued exposure may lead to what doctors call Cushing's syndrome (also called hypercortisolism).^[5] Cushing's typically leads to weight gain around the mid-section, face, and upper back, with weight loss from legs.

High cortisol levels can also cause adrenal fatigue, which happens when your adrenal glands are in overdrive from producing this hormone.^[6] Other common symptoms of elevated include:

• Weight gain in the face, stomach, and chest
• General obesity
• High blood pressure
• High blood sugar or type 2 diabetes
• Easily bruised skin
• Muscle weakness
• Purple stretch marks on the stomach and other parts of the body
• Mood swings or depression
• Irregular menstrual cycles in women
• Excess hair on the face and other parts of the body in women
• Lower fertility in men and women

The Best Ways to Lower Cortisol Levels

If you're wondering how to lower cortisol levels, relatively simple lifestyle and diet changes can help. In addition, specific supplements and herbs may also normalize cortisol levels. Below, we've listed several natural options.

Improve Your Diet

Studies show that stress often affects your eating behaviors; in particular, you may crave foods high in fat, sugar, and carbohydrates.^[7] Shifting to a plant-based diet centered around fruits, vegetables, nuts, seeds, and healthy fats is naturally anti-inflammatory.

The incredible array of healthy antioxidants you get from eating this way helps reduce both physical stress within your body ("oxidative stress") and emotional stress — both of which influence cortisol. There is also a specific anti-inflammatory diet you can follow.

Try stress-relieving foods, including dark chocolate, walnuts, avocado, garlic, figs, Swiss chard, dulse seaweed, citrus fruits, and pumpkin seeds (which are also rich in amino acids).

Avoid dehydration — which can raise cortisol — by drinking plenty of water. Also, consider drinking green tea because experts believe it lowers cortisol.^[8]

Manage Your Stress

One of the most important ways to lower cortisol involves healthfully managing your stress. Consider deep breathing exercises or focusing your mind on a soothing word when you begin to feel stressed. Some people like to visualize tranquil scenes and practice being happy in their mind's eye. For more ideas, check out Dr. Group's Recommendations for Stress Management article.

Find Ways to Relax

Finding ways to relax can help you reduce stress. Try these suggestions:

• Listen to calming music
• Read a book or magazine
• Try gardening
• Play with a pet
• Spend time outdoors
• Get a massage
• Take a warm bath
• Write in a journal
• Go for a walk or hike

Have Fun

Having more fun can help you manage stress. Try these ideas:

• Watch or attend a comedy show
• Read funny books or magazines
• Go to an amusement park
• Play games
• Host a karaoke night at home
• Join a sports team
• Do puzzles
• Go stargazing
• Attend concerts

Develop Healthy Relationships

Relationships, whether friendships, children, parents, workmates, or life partners, often cause a lot of our stress. Learning how to have healthy relationships goes a long way to lowering stress — and hence cortisol. Try these simple but powerful suggestions.

• Learn to manage your time and expectations
• Know your boundaries, and when to say no
• Talk with family and friends about your worries
• Forgive, and ask for forgiveness
• Learn when to compromise, and when not to
• Try counseling or therapy

Take Adaptogenic Herbs

Sometimes, supplements can help us manage the daily stresses of life. An adaptogen is a substance that helps your body "adapt" to stress. Some people benefit from taking adaptogenic herbs to normalize cortisol levels. Here are the ones I recommend:

• Ashwagandha: This popular herb from India can help you manage stress. In one study, people who took ashwagandha for 60 days had 27.9 percent less cortisol in their blood.^[9]
• Holy Basil: Don't confuse this green leafy plant with sweet basil used for cooking, a related but different plant. Holy basil, or tulsi, fights free radicals in the body, boosts the immune system, and improves your mood.^[10]
• Ginseng: This herb has many therapeutic properties. Studies show that ginseng positively impacts brain health, lowers stress, and boosts energy.^[11]
• Rhodiola: This flowering plant helps increase energy levels, and, as an antioxidant, it also helps the body resist physical, chemical, and emotional stressors. When people took Rhodiola daily, they reported less anxiety and stress.^[12]

Get Enough Sleep

Over time, poor sleep habits can raise cortisol levels.^[13] Strive to get 7 to 9 hours of sleep every night. Try these tips to improve your slumber:

• Make your bedroom an inviting place to sleep
• Engage in relaxing activities before bedtime
• Keep all electronics out of the bedroom
• Stick to a sleep schedule
• Invest in a good mattress and comfortable pillows

Try Earthing & Grounding

Earthing or grounding refers to having direct contact with our planet's surface, which can help your body better manage stress. When 60 people slept on conductive carbon fiber mattress pads, which helped ground their bodies to the earth, they reported falling asleep faster, having more energy, and experiencing less pain.^[14]

Try these grounding ideas:

• Walk barefoot in the backyard
• Go to the beach and walk in the sand without shoes
• Sit on the ground and enjoy nature
• Sleep on a conductive carbon fiber mattress

Engage in Meditation or Yoga

Both meditation and yoga can lower stress. When 30 students did mindful meditation, their cortisol levels went down, from 381.93 nmol/L to 306.38 nmol/L.^[15] Here are my tips for meditation or yoga:

• Start slowly
• Consider joining a class
• Don't push yourself too hard
• Learn to observe your thoughts and let them go
• Create a comfortable space to meditate
• Establish a routine

Try Supplements

Although it's always ideal to get your nutrients from food, a busy and stressful lifestyle can make it difficult to find the time to eat properly. Supplements can round out your nutrients and provide beneficial antioxidants, among other benefits. The following supplements may help reduce daily stress and normalize cortisol in your body:

• Omega-3 Fatty Acids: Found in flax, algae oil, hemp seeds, and other foods, omega-3 fatty acids can help with mental stress. In one study, participants who took omega-3s every day for three weeks had lower cortisol levels.^[16]
• Lithium Orotate: This alkali metal can calm your mind, bring clarity to your thoughts, and boost overall mental wellness. One study found that people who took lithium orotate daily reported feeling happier and less down.^[17]
• Vitamin C: Found in citrus fruits and other produce, vitamin C is an antioxidant. When people took vitamin C daily, they had lower cortisol levels after exercise, particularly running.^[18]
• Magnesium & B Vitamins: These important nutrients play a role in many body processes. One study found that combining magnesium and B vitamins reduced stress and cortisol levels, especially premenstrual anxiety.^[19] The same benefit did not occur when either magnesium or B vitamins were taken without the other.
• Probiotics: The gut is connected to the mind, and a healthy gut with a thriving microbiota of beneficial bacteria goes a long way towards lowering stress. You can try fermented foods or a probiotic supplement.

Do Aerobic Exercise

Not only does physical activity benefit the body and improve health, but it can also help you manage cortisol levels. Aerobic exercise can improve your sleep and mental health. Studies show that physical activity also reduces daily stress.^[20]

I recommend trying tai chi if you can't do strenuous physical exercise like aerobics. Some fun ideas include dancing, swimming, running, biking, hiking, and walking.

Points to Remember

When you're under stress, your body releases cortisol. Too much of this stress hormone can hurt your health. High cortisol symptoms can range from weight gain to muscle weakness. However, there are natural ways to manage it — from meditation to yoga to adaptogenic herbs.

The most important step to lowering cortisol is managing stress in your life, because the two go hand in hand. I recommend eating a healthy, plant-based diet, finding ways to relax, exercising, and having fun.

You may also want to try supplements like holy basil, lithium orotate, or omega-3 fatty acids. Getting enough sleep, staying grounded to the earth, meditation, yoga, and aerobic exercises can also help you manage stress.

Do you have other methods to lower cortisol levels? Please share with us and our community!

The post Learn How to Lower Cortisol Levels Naturally appeared first on Dr. Group's Healthy Living Articles.

source https://www.globalhealingcenter.com/natural-health/how-to-lower-cortisol/