Nutritional guidance
I have been reading a new book called Eating on the Wild Side by Jo Robinson.
The author tells the story of how humans long ago were healthier when eating fruits and vegetables grown in the wild or eating native plants. These have more phytonutrients and vitamins. I have only read a few chapters and yet my mind was given new information on greens and alliums (garlic and onions) that was enlightening on better nourishment for the body! I am going to forward a few ideas here in this blog for you. The first is about greens and eating the darkest and deepest colors that you can find, including red leaf lettuces and arugula (high in lutein for the eyes) and ones that have loose and open leaves. The open leaves produce more quantities of phytonutrients. The second is that many of us know that garlic and onions have for thousands of years been used to fight infection, keep the immune system high and add to a great tasting dish! But did you know that cutting or mincing the garlic and quickly adding it to heat destroys all the good nutrition available? The answer, Jo writes, is to wait 10 minutes before adding. This allows the allicins (the good stuff) to be created and the heat-sensitive enzyme that catalyzes the allicin to go unharmed and do it's work. So be Patient! Finally, the garlic press is the Best way to prepare garlic because it intermarries the alliin and the enzyme, maximizing the production. Press, then rest. More to come....
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This short synopsis was taken from this article here if you wish to read the full report.
Healing the gut and switching to an anti-inflammatory diet have been the key to healing. In this article the author Lee Holmes talks about foods to avoid and what foods to bring into your diet. Inflammation can be incredibly destructive to your health, particularly when it extends beyond the boundaries of a localized area, or continues for long periods of time. Since the 19th century, the idea that inflammation is the underlying cause of aging, and age-related illnesses has been studied in depth. Researchers have discovered that complex chemical reactions occur throughout the body in response to inflammation which leads to an overactive immune system. One of the simplest causes of underlying inflammation, and one that we have control over is an 'inflammatory lifestyle', which includes factors of environmental toxin exposure, stress and poor diet. Foods To Avoid
5 Anti-inflammatory Ingredients Bok Choy Sardines Turmeric Ginger Extra Virgin Olive oil Menopause is a transition for women. Fertility is coming to an end. Menopause and Perimenopause marks getting older.
For some women this can be a passing affair and for others one of many changes - including, lifestyle makeovers, physical and spiritual attunement to your body and psyche, emotional ups an downs, and also (always) possibilities for a wonderful Life, including better sex!. There are many choices for women to handle the transition and learn what to do with all of the above. When I was 44, I had a stillborn baby and several months after that event I had my first hot flash. I had no idea what was going on! I merely thought someone needs to open a window quick! It wasn't until a year later that I found help through a book written by Dr. John Lee and my world began to make sense and I started using progesterone cream which eliminated my hot flashes. I then researched as much as I could, attended workshops and lectures and then one day I discovered and acknowledged that I was equipped to give a talk myself about how hormones worked. I was happy to do so because at that time few women knew about Dr. John Lee and natural ways to help. I wanted as many women to know what I did and to get help. It is 2015, there are now so many incredible women who have written about this phase of your lives and "how to". I will list books at the end of this that I feel are some of the best. For now, this is a quick and hopefully inspiring essay that you can get through this gracefully and with not too much sweat. :-). Many herbs work - you might just have to try one or more to see which one is the one for you. This article is also written to encourage you to get a hormone test done and find your levels of Estrogen, Progesterone, Testosterone and DHEA. Black cohosh (Cimicifuga racemosa) This plant is effective in treating menopausal symptoms. It can also lessen post-operative functional disorders after removal of the uterus or ovaries. Evening primrose (Oenothera biennis) During and after menopause, women often experience dry skin, eczema, hair loss, painful breasts and slower healing caused by lower hormonal levels. Evening primrose oil can ease these symptoms, making a new stage of life more manageable. Vitex A supreme hormonal tonic for women. Both extensive clinical studies, as well as over two thousand years of use in folk medicine, have proven the effectiveness of this remedy. It works by stimulating and normalizing the pituitary gland, which regulates the balance of estrogen and progesterone in the body. Best Books The Wisdom of Menopause by C. Northrup, M.D. Menopause The Silent Passage by Gail Sheehy Dr. Susan Love's Menopause and Hormone Book New Menopausal Years by Susun Weed There are certain characteristics associated with holidays:
Large portions – we tend to overeat. Rich foods – lots of sugar and fat Lack of fiber – not enough veggies eaten Holiday stress – Yes! Ways to help – short and sweet: 1. Make trade-offs. 2. Compensate. If you know that you'll be eating a lot of fatty food at holiday parties, compensate by healthy eating at lunch. High-fiber vegetables and grains will help keep your GI tract working normally 3. Eat consciously 4. Eat slowly 5. Limit alcohol. On its own, alcohol can irritate the GI tract and trigger heartburn. 6. Move - try to keep up your regular exercise plan during the holidays Supplements and Herbs that will help: Probiotic supplements, which add healthy bacteria to the digestive tract, can be especially helpful. These friendly bacteria actually digest sugars for their own fuel, so they are a great antidote when we eat too many sweets. Probiotics are also found in cultured/fermented foods, such as yogurt and kimchi. There are also many herbs and supplements that help. Chamomile, ginger and mint tea soothe the stomach and improve digestion. Medicinal mushrooms, particularly maitake, support digestion can also help control glucose, as well as boost the immune system. And don’t forget digestive enzyme supplements, with a combination such as Enzymedica’s Digest or Digest Gold. For too little acid – use Betaine HCL. Certain herbs known as “bitters” have a rich history of traditional use for gastric health, categorized for their bitter flavor and digestive benefits. Bitters include herbs such as dandelion leaf and root, milk thistle, chamomile, rue, yarrow and many others. The essential oils and compounds that produce the bitter flavor help to stimulate digestive enzymes and bile production, aiding in the digestion of fats, proteins and rich foods. Plan ahead and stay conscious! Happy Holidays!! Bones are dynamic living tissue. Although many people think of the skeleton as solid and lifeless, it’s very much alive, constantly breaking down and renewing itself in a two-step process called bone remodeling. The rate at which bone remodeling happens is affected by how much calcium is stored in the bones and introduced in the diet, as well as by three catalysts (vitamin D, hormones, and exercise)-actually 24 nutrients are needed including – the B vitamins, and Vitamin C which builds collagen, which is the protein piece of the bone. Hormones are the directors of the entire process of keeping bone in proper balance. Many hormones contribute to the balance, but the hormones noted here are the most important. Parathyroid hormone (PTH) Parathyroid hormone (also known as PTH) is a director. The parathyroid gland, which is actually a set of four small glands located near your thyroid gland, produces this hormone. PTH provides for the exquisite regulation of calcium metabolism. For example, when the serum level of calcium drops, the parathyroid gland synthesizes more hormone. PTH instructs the kidney to hold onto more calcium. It also directs how much calcium is allowed to be stored in the bone. Basically, PTH is the traffic director of calcium, regulating how much calcium you absorb with your diet, how much calcium your kidneys secrete, and how much calcium your bones store Calcitonin , a hormone produced by the thyroid gland, inhibits bone removal by osteoclasts, and promotes bone formation by osteoblasts. Estrogen is a hormone that is instrumental in regulating women's menstrual cycles. Estrogen also works with the parathyroid glands to keep calcium levels in balance. The drop in estrogen levels at menopause is one of the reasons why women begin to develop osteoporosis. Estrogen deficiency is one of the most important factors in the development of bone fragility. For some reason, estrogen deficiency results in the production of more osteoclasts and more active osteoclasts. Testosterone - Although you may associate the hormone testosterone with men, both men and women produce testosterone. Testosterone helps maintain strong bone and muscles, and stimulates bone formation. Testosterone deficiency clearly is associated with osteoporosis. Vitamin D has many important functions in addition to its role in mineralization. For example, vitamin D helps to maintain normal blood levels of calcium by promoting calcium absorption in the intestine. Hence, vitamin D helps keep bones from becoming thin, brittle, or misshapen. An adequate amount of vitamin D in your diet or through vitamin D supplements prevents rickets in children and osteomalacia, a condition where bones are soft and brittle, in adults. and last but not Least - Vitamin K Vitamin K is not a single nutrient, but the name given to a group of vitamins of similar composition. The two main groups of vitamin K that occur naturally are vitamin K1 (phylloquinone) and K2 (menaquinone). K1 is found in many dark green leafy vegetables and K2 is produced by bacteria in fermented foods. **Vitamin K’s most essential role is in coagulation, or blood clotting, due to its function in the creation and activation of clotting factors. These factors work together to form blood clots and scabs, an essential supportive step in the healing process. Clotting is just one of the many versatile roles of Vitamin K. This superhero nutrient is also critical for a healthy heart, strong bones and normal calcium absorption. Osteocalcin, a protein made by the bone building osteoblast cells, is dependent on Vitamin K for proper functioning. Osteocalcin’s ability to bind minerals depends on processes similar to those involved in blood clotting. This process, Carboxylation is what helps make minerals sticky so they can bind together, making bones dense and strong. Bones are made by laying down a base of collagen and other proteins, which are then filled in with mineral crystals like calcium, magnesium and phosphorus. This action is directly driven by the presence of enough Vitamin K. Osteocalcin, which cannot become sticky due to lack of Vitamin K, may be a major factor in bone breaks and fractures. |
Herbs and ThingsHave tried most of what I write about in these articles. Archives
June 2018
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