If your kitchen is usually stocked with a variety of herbs and spices, allspice may be one that you don’t typically get lots of use out of. While most people associate allspice with recipes like pumpkin pie, there are lots of other ways to utilize this nutrient-rich spice too, such as in seasonings, marinades, meatballs and mulled wine.

What are the ingredients in allspice? And how many spices are in allspice?

The name is actually misleading, because allspice isn’t in fact a blend of several spices. Below we look at what exactly allspice is, the two forms you’ll find it in (whole and ground), plus the benefits of adding it to both sweet and savory recipes.

What Is Allspice?

Allspice is a cooking spice that has a unique, sweet and “warm” flavor. You may sometimes see it referred to as pimento berry oil or Jamaican pepper.

It’s not a spice blend but actually one healing spice made from the ground brown berries of the tropical Pimenta dioica plant, which is native to Jamaica, the West Indies and Central America.

Why is allspice called allspice? It supposedly earned its name from European settlers in the 17th century because it resembles the taste of a combination of clove, cinnamon and nutmeg.

Still today it’s commonly combined with these spices in recipes, such as gingerbread cookies and apple pie. It’s also one of the most prominent spices used to make jerk seasoning and pumpkin pie spice.

In terms of how it tastes, many people find it to be most similar to clove. Both spices contain the compound called eugenol, which has a signature warm aroma and flavor.

Allspice also contains cineole caryophyllene, which is described as tasting woody and fresh.

Ground vs. Whole

In order to make dried allspice seasoning, whole allspice berries are first harvested when unripe, then fermented and sun- or machine-dried. They are first picked when they are green in color but turn a reddish-brown during the fermentation and drying processes.

Whole allspice berries are small, round and look like “extra-large peppercorns.” Some people prefer to grind whole berries rather than using pre-ground allspice because this results in a stronger flavor.

Once the berries are ground, they begin to lose some of their intensity in terms of aroma and flavor.

Most often whole berries are used for pickling and making mulled wine, while ground berries are used in baking and making sauces, soups and stews.

If you prefer to grind your own berries, you do this at home using a mortar and pestle or in a high-speed food processor. (A blender may be too big to grind a small amount of berries.)

A little goes a long way, so you only need to grind several tablespoons at a time. Once ground, keep the powder in an airtight glass jar to seal in the flavor.

If you find that the berries have a bit too much flavor for you and you want to turn down the aroma a bit, cook them before you use them, such as baking them for 10 minutes or heating them in a skillet briefly.

Benefits/Uses

What is allspice good for? Below are some of the benefits associated with allspice berries.

1. Contains Antimicrobial and Anti-inflammatory Compounds

Like clove, cinnamon and similar spices, allspice is sometimes used to make concentrated essential oil that is high in antimicrobial and anti-inflammatory compounds, including eugenol, ethyleugenol, caryophyllene, glycosides and polyphenols.

According to one report published in Current Drug Targets, allspice contains aromatic compounds that have antibacterial, hypotensive, anti-neuralgic and analgesic properties. Recent studies have shown two of the known compounds isolated from allspice, eugenol and gallic acid, also have certain antiproliferative and anti-tumor properties on human cancer cells.

Uses for allspice essential oil are similar to those of clove oil — which include helping to dull pain and muscle aches, ease cramps and indigestion, and reduce cold and flu symptoms.

Eugenol is also known for its antiseptic properties, while other antioxidants found in allspice oil are capable of scavenging free radicals. These are two reasons why applying allspice oil to the skin when mixed with a carrier oil (perform a skin patch test first) can help boost skin health.

2. Adds Flavor Without Sugar/Calories

The great thing about using spices in baked goods and other recipes is that they boost the taste while keeping sugar and calories low. Good-quality spices, such as allspice, ginger and cinnamon, can be added to healthy recipes for cookies, muffins, breads, oatmeal, etc., to help you cut back on other less-healthy ingredients.

3. Can Be Used to Make a Digestive-Soothing Tea

Allspice is sometimes used to make herbal teas and infusions that can help reduce digestive symptoms, such as gas, cramps and bloating. It’s also recommended for women dealing with menstrual discomfort.

You’ll sometimes find this oil in massage blends that can be applied to the abdomen, in aromatherapy blends made for diffusers, perfumes, body care products and more. The signature smell is also said to support positivity and offer comfort due to its “grounding” qualities.

4. May Help With Menopause Symptoms

Research shows that allspice may be able to help treat menopause symptoms due to the way it “acts as partial agonist/antagonists by enhancing estradiol-stimulated pS2 mRNA expression but reducing progesterone and PTGES mRNA expression with E2.” In fact, a study published in 2018 concluded, “Compounds from P. dioica have oestrogenic, anti-oestrogenic and cytotoxic effects that may explain the ethnomedical use of this plant.”

5. Holds Cancer-Fighting Properties

Many studies show that the compounds found in allspice, such as polyphenols and other antioxidants, make it a cancer-fighting food. For instance, one study found that adding allspice extract led to cellular growth depression in prostate cancer cell lines. It’s believed the ericifolin found in this spice has antitumor effects on prostate cancer.

Meanwhile, an animal study revealed that allspice berries “demonstrate antitumor and chemo-preventive activity” against breast cancer in mice.

Recipes

You’ll find allspice in not only fall-inspired recipes like pumpkin pie, but also savory recipes, including Jamaican jerk chicken, mince pie and Swedish meatballs. It’s popular in baked goods and also in Caribbean, Middle Eastern and Latin American cuisines.

In addition to adding some of this spice to cooked recipes, you can use whole berries to infuse spiced/mulled wine or to make apple cider. They can also be used when making pickling brine, such as to make homemade fish like herring, pickles or vegetables.

Pay close attention to whether a recipe calls for whole or ground berries. Six whole allspice berries are the equivalent of about 1/4 to 1/2 teaspoon of ground allspice.

Here are some recipes ideas to get you started:

• Make homemade pickles using a brine of allspice berries, whole cloves, mustard seed, black peppercorns and bay leaves.
• Try a homemade jerk seasoning blend using allspice, nutmeg, black pepper, thyme, cayenne pepper, paprika, sugar, salt, garlic and ginger.
• Use some in this gluten-free meatballs recipe.
• Combine allspice with other warm spices in this healthy gluten-free pumpkin bread or pumpkin spice latte. Or try some in this gluten-free apple crisp recipe.
• Making a savory stew, such as Paleo chili.

Substitutes

While allspice doesn’t taste exactly like clove, the two are similar and can often be substituted. You’re less likely to notice a difference in taste if combining these spices with others, including cinnamon, ginger and nutmeg.

Risks and Side Effects

If you’re allergic to clove or similar spices, be very cautious when consuming allspice. Since these spices share similar compounds, you may experience a reaction when consuming both.

If using allspice essential oil for the first time, use a very small amount, and always combine it with a carrier oil since it can be irritating. Test your reaction before applying more.

Also avoid consuming allspice essential oil internally unless working with your doctor, since it can be toxic to ingest in some cases.

Conclusion

• What is allspice? It’s a “warm and sweet” spice made from dried berries of the Pimenta dioica tree, which is native to the Caribbean and Central America.
• These dried berries look like small brown peppercorns and are full of beneficial compounds that have antimicrobial and anti-inflammatory properties.
• Traditionally it’s been used to support digestive health, reduce pain and promote relaxation/grounding.
• Uses for this spice include making pumpkin pie spice and jerk seasoning, plus meatballs, stews, chili, pickles and much more. You’ll also find it in skin care and beauty products, perfumes, and other aromatherapy blends, especially those that are popular around the holidays.

The post What Is Allspice? Benefits, Uses, Substitutes & More appeared first on Dr. Axe.

Coriander is a seed spice that’s been cultivated since ancient times and comes from the same plant that gives us cilantro leaves. These seeds might not be as well-known unless you’re a lover of curries and masalas, which include coriander as an integral ingredient.

Coriander seeds have been used as a culinary spice and food-poisoning preventative agent for ages. As a spice, it’s either sold whole or ground with a flavor similar to a blend of lemon, sage and caraway.

What are the benefits of eating coriander? These seeds not only offer a unique and intriguing flavor profile, but their consumption has also been shown to improve blood flow and heart health, as well as calm serious digestive problems like irritable bowel syndrome.

That’s because coriander contains a multitude of bioactive compounds that lead to a wide array of pharmacological activities. These include its ability to act as an antimicrobial, anti-epileptic, antidepressant, antimutagenic, anti-inflammatory and anxiety inhibitor. Learn more about coriander seeds nutrition facts, benefits and how to use.

What Is Coriander?

The coriander (Coriandrum sativum) plant produces both fresh leaves and the dried seeds, both of which are typically used in cooking. When coriander leaves are used in their fresh form, we commonly refer to this herb as cilantro. The dried seeds are what we know as coriander.

Cilantro is sometimes called “coriander leaves” or “Chinese parsley.” Vietnamese coriander tastes similar to cilantro but is a completely different plant.

What does coriander taste like? While leafy cilantro adds a bright, somewhat citrusy flavor to dishes, coriander seeds are warm, sweet and nutty.

Coriander grows wild over a wide area of Western Asia and Southern Europe, and archaeological findings point toward cultivation by ancient Egyptians. It also appears to have been cultivated in Greece since at least the second millennium B.C. In 1670, it was first brought to the British colonies of North America and was one of the first spices cultivated by early settlers.

Coriander has been used as a digestive aid and healing spice for thousands of years, with evidence of its use dating as far back as 5000 B.C. It’s mentioned in Sanskrit texts, ancient Egyptian papyri, the Old Testament and the writings of the Greek physician Hippocrates. The Roman armies brought it to Europe, where it was used to preserve meats, and the Chinese believed it counteracted food poisoning.

Nutrition Facts

One tablespoon of coriander (Coriandrum sativum) seeds contain about:

• 15 calories
• 2.8 grams carbohydrates
• 2.1 grams fiber
• 0 grams sugar
• 0.9 gram fat
• 0.6 gram protein
• 0.8 milligram iron (4.6 percent DV*)
• 16 milligrams magnesium (4 percent DV)
• 35 milligrams calcium (3.5 percent DV)
• 20 milligrams phosphorus (2 percent DV)
• 1 milligram vitamin C (1.7 percent DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Health Benefits

1. Lower Blood Sugar

Coriander seeds and essential oil have blood sugar-lowering effects on the human body. The effect is actually so therapeutic that people who suffer from low blood sugar or take blood sugar-lowering medicine are warned to be careful with using coriander products.

If you’re looking to naturally improve diabetes and lower you blood sugar, you may want to consider having more coriander in your daily diet. Multiple animal studies back up this notion and show that it can help stimulate the secretion of insulin and lower blood sugar. One study showed that this spice improved carbohydrate metabolism and increased hypoglycemic action in rats.

2. Ease Digestive Discomfort

Why does coriander makes such a great digestive aid? Researchers have found that it works like an antispasmodic drug, relaxing contracted digestive muscles that cause the discomfort of IBS and other problematic gut disorders.

A study published in Digestive Diseases and Sciences studied 32 people with IBS, a chronic digestive complaint affecting 20 percent of Americans today. The study evaluated the effects of taking a preparation containing coriander versus taking a placebo.

After eight weeks, those taking the coriander preparation had significantly lowered severity and frequency of abdominal pain and discomfort. They also had less severity and frequency of bloated stomach compared to the placebo group.

3. Decrease Blood Pressure

For people suffering with hypertension, consuming this spice has been shown to reduce blood pressure. Not only does it help positively modulate gut activity, but it also has a diuretic effect on the body. This is very helpful to people suffering from high blood pressure.

When you address high blood pressure, you also decrease your risk of serious and deadly conditions like blood clots and strokes.

4. Fight Food Poisoning

Several studies suggest that coriander is among several herbs and spices that have strong antimicrobial effects against foodborne pathogens. When you use it in your cooking, you actually add an additional layer of protection against the risk of food poisoning.

Coriander actually contains an antibacterial compound that may specifically fight against Salmonella choleraesuis. Salmonella poisoning is responsible for 1 million foodborne illnesses in the U.S. every year.

A study in the Journal of Agricultural and Food Chemistry specifically showed its antibacterial activity against Salmonella. Coriander contains high levels of dodecenal, a natural compound that’s actually twice as powerful of an antibiotic than the leading treatment for salmonella-based illness. By adding this spice into your diet, you can help to guard yourself against uncomfortable or even fatal food poisoning.

5. Improve Cholesterol Levels

Some research shows that by incorporating coriander into your diet you can decrease your levels of bad cholesterol. In one animal research experiment, a significant decrease in bad cholesterol, or LDL, and an increase in healthy cholesterol, or HDL cholesterol, was shown among subjects who were administered coriander seeds.

6. Help Urinary Tract Infections

Coriander seeds can be helpful in relieving symptoms of a urinary tract infection by fighting off the bacteria that cause a UTI in the first place. Simply soak 1.5 teaspoons of dried seeds overnight in two cups of water.

Strain and drink as a coriander tea, or just add it to your morning smoothie. It may help to relieve the discomfort and pain associated with the UTI and help speed overall healing.

7. Support Healthy Menstrual Function

Coriander seeds may help support healthy menstrual function by helping regulate proper endocrine gland function and the hormones that regulate menstrual cycles. In particular, coriander can help treat menorrhagia (heavy bleeding).

In addition, coriander can help reduce the bloating, cramps and pain during your cycle. Its use to regulate menstruation is a common practice in Ayurvedic medicine.

8. May Prevent Neurological Inflammation and Disease

Neurodegenerative diseases — including Alzheimer’s, Parkinson’s, multiple sclerosis, brain tumors and meningitis — are associated with chronic inflammation. A study published in the journal Molecular Neurobiology found that diets high in turmeric, pepper, clove, ginger, garlic, cinnamon and coriander helped target inflammatory pathways and prevent neurodegenerative diseases.

Researchers noted that lifestyle factors of individuals with diets rich in these nutrients showed lower incidences of neurological degeneration.

How to Use

All parts of the coriander plant are edible, but the fresh leaves (cilantro) and the dried seeds are the parts most traditionally used in cooking. It’s common in South Asian, Indian, Middle Eastern, Caucasian, Central Asian, Mediterranean, Tex-Mex, Latin American, Brazilian, Portuguese, Chinese and African cooking. It’s easily and readily available at your local grocery store year-round as well.

When purchasing this spice for culinary purposes, look for the dried seeds in whole or ground form. You will most likely find the European or possibly Indian type. European coriander has a smooth and savory flavor with creamy citrus top notes. The European seeds are typically more flavorful due to a higher concentration of volatile oils. The Indian version is oval instead of round and has more citrusy top notes than the European variety. Both are pretty interchangeable in cooking.

While coriander can be bought in powdered form, you can also buy whole seeds and grind them yourself. The result is a fresher and more intense flavor. You can also toast whole seeds to enhance their flavor.

What is a substitute for coriander? If a recipe calls for this interesting spice and you don’t have any on hand, many people use cumin as a ground coriander substitute. Are coriander and cumin the same? No, but their flavor profiles are somewhat similar. Are coriander and cardamom the same? Again, these are two completely different spices, but depending on the recipe, cardamom is another option if you’re looking for a possible substitute for coriander.

In general, coriander goes really well with fish, lamb and turkey. It’s also delicious when included among stuffings, lentils and tomatoes. You can mix the seeds with peppercorns in your pepper mill for a more interesting spice than pepper alone.

Coarsely ground coriander is great as a rub on meats and fish before cooking. Whole seeds or coriander powder can also be used in marinades, pickled dishes, salad dressings and casseroles. It’s also really tasty in homemade granola.

Wondering how to grow cilantro? A cilantro plant requires full sun or light shade in southern zones. The plant grows best in moist, well-drained soil. Space your plants about six to eight inches apart. From the time of sowing seed, cilantro leaves can begin to be harvested in about three to four weeks. The coriander seeds can be harvested in about 45 days.

For stronger medicinal purposes, it can also be purchased as a supplement, tincture, tea or essential oil.

Risks and Side Effects

In small food amounts, coriander is not likely to cause you any unwanted side effects and is known for reducing flatulence. When used medicinally, it can cause increased sensitivity to the sun.

If you’re allergic to aniseed, caraway, dill weed, fennel, mugwort or similar plants, then you may be allergic to coriander.

Due to its ability to naturally lower blood sugar levels, monitor your blood sugar levels closely if you have diabetes and take this spice. It can also decrease blood pressure levels so be careful with your intake if you tend to have low blood pressure or take medication to lower it.

Speak with your healthcare professional before using it medicinally, especially if you are currently pregnant, breastfeeding, have an ongoing medical condition and/or are currently taking medication.

Final Thoughts

• Health benefits from coriander seeds include lowering blood sugar, cholesterol and blood pressure as well as protecting you against food poisoning and digestive problems.
• Coriander is a spice that’s often used curries and masalas.

The post Coriander: a Seed Spice that Helps Control Blood Sugar, Cholesterol & Blood Pressure appeared first on Dr. Axe.

Do you struggle with constipation, diarrhea or other digestive issues? If so, it’s worth trying slippery elm, an herbal remedy used in North America since the 19th century that has been shown to treat a number of digestive issues.

What are the uses for slippery elm? It contains mucilage, a substance that becomes a slick gel when mixed with water.

This mucilage coats and soothes the mouth, throat, stomach and intestines, making it ideal for sore throats, coughs, gastroesophageal reflux diseases, irritable bowel syndrome (IBS), diverticulitis and diarrhea.

What Is Slippery Elm?

The slippery elm tree, medically known as Ulmus fulva, is native Eastern North America, including parts of the U.S. and Canada. It’s long been used by Native Americans to make healing salves and tinctures that can help treat various types of wounds, as well as taken orally for the relief of flu and cold-like symptoms and sore throats. They have been used mostly for medicinal purposes throughout history.

The slippery elm tree is medium-sized tree that can reach well over 50 feet in height and is topped by spreading branches that form an open crown. Slippery elm trees, identified by their “slippery” inner bark, may live to be 200 years old. Sometimes called red elm, gray elm or soft elm, this tree grows best on moist, rich soils of lower slopes and flood plains, although it may also grow on dry hillsides with limestone soils.

The tree’s bark has deep fissures, a gummy texture, and a slight but distinct odor. It’s the inner bark that’s most often dried and powdered to be used for medicinal purposes, since it creates a lubricating substance when mixed with water.

Today, slippery elm bark is typically found in tablet and capsule form, or used to make lozenges, powders, teas and extracts.

Benefits

1. Helps Improve Digestive Function

Is slippery elm a laxative? Although it works differently than some other laxatives, it seems to improve symptoms of constipation, IBD and IBS, including in both adults and children. The fresh inner bark can be used in place of, or along with, other natural laxatives.

In one study, the effects of two different formulas on digestive function were compared, both of which included slippery elm in addition to other herbs.

Formula one was associated with a small but significant increase in bowel movement frequency, as well as reductions in straining, abdominal pain, bloated stomach and IBS symptoms. Subjects who took formula two experienced a 20 percent increase in bowel movement frequency and significant reductions in straining, abdominal pain, bloating and global IBS symptom severity, as well as improvements in stool consistency. Ultimately, both formulas led to  improvements.

Slippery elm has also been shown in certain studies to treat diarrhea and diverticulitis. Additionally, it may help protect against ulcers and excess acidity in the GI tract because it causes reflux stimulation of nerve endings, and that reaction leads to increased mucus secretion.

Like other high-antioxidant foods, studies suggest it may also help relieve inflammatory bowel conditions like ulcerative colitis, which is why it’s recommended for anyone following an IBS diet.

2. May Aid in Weight Loss (When Combined With a Low-Calorie Diet)

Since slippery elm has the ability to improve digestion, this may aid in weight loss. A study performed at New York Chiropractic College used normal participants from the faculty, staff, students and community members to participate in a 21-day weight loss program. Nutritional supplements containing digestive enzymes that were intended to facilitate digestion, reduce cholesterol levels, increase metabolic rate and mediate inflammatory processes were consumed 30 minutes before each meal.

The regimented supplementation program included daily supplementation with a one green drink, as well as a “cleanse supplementation” containing slippery elm plus other herbs and minerals. The cleansing mixture was taken before each meal during week two of the study. During week three, the cleanse supplementation was replaced with prebiotic and probiotic supplementation.

At the end of the study researchers found that participants experienced clinically meaningful reductions in weight and low-density lipoprotein cholesterol. It was concluded that “Weight loss and improvements in total cholesterol and low-density lipoprotein cholesterol levels occurred after a low-energy-density dietary intervention plus regimented supplementation program.”

3. Can Help Reduce Oxidative Stress

Because it contains compounds called phenolics, slippery elm may act as a natural free radical scavenger and oxidative stress reducer.

Phenolics are antioxidants that have been shown to elicit cellular responses that counter oxidant stress, which contributes to aging and many chronic diseases. Plant phenolics also seem to help protect against pathogens due to their natural antifungal effects.

4. May Relieve Skin Conditions Such as Psoriasis

In addition to mucilage, research demonstrates that slippery elm contains antioxidants and antimicrobial agents, making it a great remedy for wounds, burns, boils, psoriasis and other external skin conditions triggered by inflammation. Slippery elm has been shown in certain studies help patients with psoriasis, a condition that currently has no cure.

In one study, five case studies were evaluated of patients with psoriasis following a specific dietary regimen. The subjects were asked to follow a dietary protocol that included a diet of fresh fruits and vegetables, small amounts of protein from fish and fowl, fiber supplements, olive oil, and avoidance of red meat, processed foods and refined carbohydrates. They were also asked to consume saffron tea and slippery elm bark water daily.

The five psoriasis cases, ranging from mild to severe at the study onset, improved on all measured outcomes over a six-month period, demonstrating that slippery elm makes a great addition to any psoriasis diet treatment.

How to Use

Slippery elm bark can typically be found at your local health food store in a variety of forms — including tea, lozenges, capsules and tablets, poultice, and extract. If possible, speak with an herbalist or nutritionist for help finding what works for you.

Here are some of the most common uses and forms:

• Diarrhea: treatment by ingestion of capsules, tablets, tea, tincture and extracts
• Cough: treatment by lozenges, tea, tincture, and extracts
• Acid reflux: treatment by tea, and extracts
• Constipation: treatment by powder or extract added to food
• External skin conditions: treatment by shampoo or topical cream infused with extract.

Dosage Recommendations:

Dosage is usually dependent on weight.

If making slippery elm tea at home (see below) use about 2–3 teaspoons of powder per one-cup serving. You can consume the tea 1–2 times daily.

A general recommendation in capsule/tablet form is a dosage of about 1,600 milligrams daily, taken in 2–3 divided doses. Because the concentration of slippery elm varies depending on the specific supplement, always read the product’s dosage recommendations carefully.

Slippery Elm Tea Recipe

Ingredients

• 1 tablespoon slippery elm bark powder
• 1 cup boiling water
• 1 teaspoon local honey (optional)
• 3 ounces almond or coconut milk
• 1/2 teaspoon of cacao
• sprinkle of cinnamon

Directions

1. Add boiling water to cup.
2. Add the slippery elm bark powder and stir well.
3. Then add the honey, almond or coconut milk.
4. Stir again.
5. Top with a sprinkle of cinnamon.

Risks and Side Effects

Does slippery elm have side effects? Though slippery elm is usually well-tolerated, some supplements containing this herb may trigger side effects in some people, such as nausea, increased bowel movements, frequent urination, swollen glands, skin blemishes, flu-like symptoms and slight headaches.

Because it coats the digestive tract, it may slow down the absorption of other drugs or herbs. To prevent drug interactions, it may be best to take slippery elm two hours before or after other herbs or medications you may be taking.

Slippery elm should only be given to children under the supervision of a knowledgeable practitioner.

Herbal medicines can trigger allergic reactions, including skin rashes, among people who are sensitive to their effects. Therefore, use caution and check with your health care provider, especially if you are pregnant, breastfeeding or using other medications.

Is it safe to take slippery elm every day? Like other herbs, it’s best to take breaks from using it periodically. Try taking it for several weeks, then taking several weeks off before starting again if necessary.

Final Thoughts

• Slippery elm is a medium-sized tree native to North America that contains bark that is used to make supplements and medicine.
• The bark contains mucilage, a substance that becomes a slick gel when mixed with water. This mucilage coats and soothes the mouth, throat, stomach and intestines, making it ideal for sore throat, cough, gastroesophageal reflux disease (GERD), Crohn’s disease, ulcerative colitis, irritable bowel syndrome (IBS), diverticulitis and diarrhea.
• It’s even been used to heal wounds, relieve the flu or common cold, treat infected and swollen glands, and to wash and heal sore eyes.
• The inner bark is where most of the health benefits reside. This bark is dried and powdered to be used for medicinal purposes and typically found as tablets and capsules, slippery elm lozenges, slippery elm powder for making teas or extracts, and coarsely powdered bark for poultices.

The post Slippery Elm: the Digestive Aid that May Aid Weight Loss & Skin Conditions appeared first on Dr. Axe.

Have you ever tasted cardamom? Maybe you enjoyed it in a dish like garam masala or in a cardamom bread. Often referred to as the “queen of spices,” cardamom, or elaichi, is one of the most common spices seen in Indian households, and it’s loved and used all around the world.

The seeds have a warm, highly aromatic flavor that add a unique, sweet, floral flavor to any food or drink. This spice is also widely used as a digestive aid and natural breath freshener. In fact, men and women in India commonly chew the pods to improve breath.

What are the health benefits of cardamom? For starters, it’s rich in powerful phytonutrients. It is especially high in manganese, a trace mineral that helps the body form connective tissue, bones and sex hormones. It’s also crucial for normal nerve and brain function and plays a role in carbohydrate metabolism, fat metabolism, calcium absorption and blood sugar regulation.

That’s not all. There are many cardamom uses you can start trying today to take advantage of this medicinal spice.

What Is Cardamom?

Cardamom refers to herbs within the Elettaria (green) and Amomum (black) genera of the ginger (Zingiberaceae) family. It is native to the moist forests of southern India. The fruit can be collected from wild plants, but most is cultivated in India, Sri Lanka and Guatemala.

By the early 21st century, Guatemala became the largest producer of this spice in the world, with an average annual production between 25,000 and 29,000 tons. The cardamom plant was introduced there in 1914 by Oscar Majus Kloeffer, a German coffee planter. India was formerly the largest producer, but since 2000 the country has become the second largest producer worldwide.

It’s a popular ingredient in South Asian dishes, especially curries, and in Scandinavian pastries. Sometimes the name is used for other similar spices of the ginger family (Amomum, Aframomum, Alpinia) that are utilized in African and Asian cuisines or for commercial adulterants of true cardamoms.

What is the flavor of cardamom? It has a unique flavor that is often described as a mix of citrusy, warm and floral. What does cardamom smell like? It has a scent that is a complex mix of nutty, spicy, citrusy and sweet.

Cardamom essential oil occurs in the cells underlying the epidermis of the cardamom seed coat. The cardamom oil content of a seed varies from 2 percent to 10 percent with its principal components being cineole and α-terpinyl acetate. The oil is used to flavor pharmaceuticals and also as fragrance in perfumes, soaps, detergents and other body care products.

Types

There are three types: green, Madagascar and black cardamom. Most recipes call for green cardamom. It generally has a strong, slightly sweet and floral flavor. 

Cardamom pods or capsules ripen slowly and must be picked when they are three-quarters of the way ripe. After harvesting, the pods are then washed and dried. The method of drying dictates the final color. The three cardamom seeds inside each pod are considered the cardamom spice.

A high-quality cardamom can be an expensive spice to buy, similar to true cinnamon and vanilla, but it’s so potent that typically only a teaspoon or less is needed in recipes — so it will last a while. Why is cardamom so expensive? It’s a pricey spice because it needs to be harvested by hand, which is quite labor-intensive. 

Whole vs. Ground

You can buy and use cardamom spice in its pre-ground form. You can also buy the whole pods, remove the seeds and grind the seeds yourself. Some recipes may actually call for using the whole pod (keeping the seeds intact) to infuse the spice into a recipe. Once you’re done making a recipe, you remove the pod.

Pre-ground cardamom is not as flavorful as the whole pods or freshly ground seeds, but it is the easier option. Whole pods or freshly ground seeds have more of the essential oils.

Nutrition Facts

One tablespoon of ground cardamom contains about:   

• 18 calories
• 4 grams carbohydrates
• 0.6 gram protein
• 0.4 gram fat
• 1.6 grams fiber
• 1.6 milligrams manganese (80 percent DV)
• 0.8 milligrams iron (4.4 percent DV)
• 13 milligrams magnesium (3.3 percent DV)
• 0.4 milligrams zinc (2.7 percent DV)
• 22 milligrams calcium (2.2 percent DV)
• 65 milligrams potassium (1.9 percent DV)
• 10 milligrams phosphorus (1 percent DV)

Health Benefits

This spice may naturally help many common and serious health concerns. Here are some of the top potential cardamom health benefits:

1. Improves Bad Breath

Cardamom is a very effective remedy against a common problem known as halitosis, aka bad breath. Simply chewing on the seeds can help eliminate any bad odors coming from your mouth. Some chewing gums even include it as an ingredient for this very reason.

Recently, a study conducted by the Department of Microbiology at Kurukshetra University in India explored the antimicrobial effects of cardamom extracts on oral bacteria. Researchers concluded that the extracts are effective against oral pathogenic bacteria like Streptococcus mutans and Candida albicans.

Additionally, the major active component of cardamom oil, cineole, is a potent antiseptic known for killing the bacteria causing bad breath and other infections. If you’re looking for how to get rid of bad breath, look no further.

2. Helps Treat Cavities

Not only can this spice kill the bacteria that causes bad breath, but it might also help prevent cavity development on your teeth or even possibly reverse cavities and tooth decay. It has all the cleansing benefits of a chewing gum but without any of the negatives (like stickiness).

Not only can it kill bacteria in your mouth, but with its somewhat sharp yet pleasant flavor, chewing cardamom can also encourage a cleansing saliva flow while the fibrous outer coating of the pod can provide a mechanical cleaning of your teeth.

3. May Aid Cancer Treatment

This healing herb even shows promise when it comes to cancer, exhibiting potential as a natural cancer treatment. Animal studies have shown that it can be used as a chemopreventive agent or something that’s used to inhibit, delay or reverse cancer formation.

A 2012 study published in the Journal of Medicinal Food showed that it had a positive effect on skin health in animals. Researchers found that there was a significant reduction in the occurrence and number of tumors with oral administration of cardamom powder. The study concludes that cardamom has potential as a chemopreventive agent against two-stage skin cancer.

In general, phytochemicals found in this spice, including cineole and limonene, have shown an ability to take on a protective role against cancer progression.

4. Lowers Blood Pressure

Cardamom might be able to help you lower your blood pressure. This is key to maintaining the health of your heart and kidneys.

A study conducted by the Indigenous Drug Research Center at RNT Medical College’s Department of Medicine in India and published in the Indian Journal of Biochemistry & Biophysics evaluated 20 newly diagnosed individuals with primary stage 1 hypertension and the effect of giving them three grams of cardamom powder daily in two divided doses for 12 weeks.

The results showed that not only did cardamom help decrease systolic, diastolic and mean blood pressure, but it also increased total antioxidant status by 90 percent at the end of three months.

5. Helps Treat Diabetes

The high manganese content in this spice makes it an excellent choice for diabetics and anyone struggling with blood sugar issues. Research indicates that individuals diagnosed with diabetes have low blood levels of the trace mineral manganese.

It’s unclear if having diabetes causes levels to drop or if low levels of manganese contribute to developing diabetes. Either way, adding manganese to the diet is a smart idea for diabetics, which is why you should use this spice as part of your diabetic diet plan.

A clinical study found that diabetics who had greater manganese blood levels were more protected from “bad” LDL cholesterol than those with lower levels of manganese. All this together shows that this spice may be effective at combatting the onset of diabetes.

6. Supports the Digestive System

Cardamom is a traditional remedy in traditional Chinese medicine and Ayurvedic medicine for the treatment of digestive issues like stomach aches, but there is also science to back this common usage.

An animal model study published in 2014 looked at the effects of hot water extracts of cardamom pods, turmeric and sembung leaf on gastric ulcers induced by aspirin on animal subjects. Throughout the study, animals were given the herbal mixture or another substance believed to be a protective agent followed by aspirin or they were just given aspirin.

The researchers found that the animals who received the herbal combination before aspirin administration exhibited fewer gastric ulcers in number, smaller areas of gastric ulcers as well as a lesser degree of stomach lining damage compared to the subjects in the aspirin group.

7. May Provide Asthma Relief

Cardamom may also provide relief for people struggling with breathing issues like asthma. One study using an animal model indicated that the spice exhibits bronchodilatory effects. That means it’s a substance that dilates the bronchi and bronchioles, decreasing resistance in the respiratory airway and increasing airflow to the lungs.

Basically, cardamom was shown to help make breathing easier, which of course is the main goal for anyone suffering from asthma or any shortness of breath.

Cardamom vs. Coriander

Cardamom and coriander are two spices that have many similar benefits. For instance, they’re both used to naturally help high blood sugar and diabetes, high blood pressure, and digestive issues. In addition, there are five digestive spices in Ayurveda that have been used for thousands of years with incredible success. Coriander and cardamom are both on this list. The other three are fennel, cumin and ginger.

However, there are also some distinct differences between these two spices, such as:

Cardamom

• Made from the seed pods of various plants in the ginger family
• Indigenous to Southern Asia and India
• Used in Ayurveda for balancing doshas and considered a warming spice
• Introduced to North America by British colonial settlers in 1670
• Guatemala is currently the largest producer
• Used as a natural remedy for bad breath, cavities and asthma

Coriander

• Comes from the seed of the cilantro plant
• Native to the Mediterranean and other points in Southern Europe to Northern Africa and all the way to Western Asia
• Used in Ayurveda for balancing doshas and considered a cooling spice
• Brought to the Americas via Guatemala initially by a German coffee planter in 1914
• India is currently the largest producer
• Used as a food-poisoning preventative, helps treat UTIs and improves cholesterol levels

Recipes

Where to Buy Cardamom

Ground cardamom is readily available and found in grocery stores, but it’s best to buy it in the form of whole pods if you can find them (and have the time to do a little spice grinding). 

Cardamom Substitutes

What can be substituted for cardamom? One option is coriander, which also has a floral flavor somewhat similar to cardamom flavor. Ginger, nutmeg and cinnamon are other options some people use as a cardamom substitute, but remember that cardamom taste is very unique so there is no perfect cardamom replacement.

How to Use and Store It

This spice pairs well with flavors like cinnamon, vanilla, almond, ginger, clove, coconut and rose. It adds a complex depth when combined with these flavors.

What is cardamom used for? It’s a popular additive in the Indian chai tea. Cacao and cardamom are a great pairing as well. It can also be used in savory stews and soups, all types of breads, as well as sweeter dishes like puddings, cakes, pancakes and pies. It’s a great spice to use for steeping in hot liquids like green and mint teas or cold smoothies too.

This herb can be used whole or steeped in hot water and various liquids to create cardamom tea and other infused beverages. The seeds can also be removed from the cardamom pod to be ground and added into various dishes and smoothies.

A benefit of the pods is that they stay fresh longer and are more potent. This spice can be stored for up to a year when purchased in the pod form and can be ground with a mortar and pestle or spice grinder.

How to Use Cardamom

There are so many delicious cardamom recipes that are not only tasty, but also loaded with other healthy ingredients. You may want to test out this delicious and easy herbal Chai Tea Recipe with the addition of one to two pods of the spice to steep and remove before drinking or grind the seeds of one pod and add in with the other spices.

Risks and Side Effects

Cardamom is considered safe when taken by mouth in normal food amounts. What are the side effects of cardamom? There are no known common, potential cardamom side effects when it’s ingested in normal food amounts.

Is cardamom bad for health? One circumstance that warrants avoiding it is if you have gallstones because the seed may trigger spasmodic pain for gallstone sufferers.

The safety of medicinal amounts for pregnant and nursing moms is unclear. There is concern that medicinal amounts may cause miscarriage. If you’re pregnant or breastfeeding, then it’s best to have this spice in food amounts and not medicinal amounts. Also check with your doctor before taking it in medicinal amounts if you have a medical condition and/or you currently take medication.

Final Thoughts

• Known as the “queen of spices,” cardamom is a favorite in India both for its culinary and medicinal value.
• It can be purchased whole in pods or pre-ground.
• This spice can be added to a wide range of food and beverages, including hot teas, curries, stews, smoothies and desserts.
• It’s especially high in the trace mineral manganese, providing 80 percent of your daily requirements in just one tablespoon.
• It also contains fiber, iron, magnesium, calcium, zinc, potassium and phosphorus, which are all essential nutrients that contribute to the many potential benefits of cardamom.
• Studies show that it can be an effective natural remedy for lowering blood pressure, which benefits heart and kidney health.
• Research has found that it can kill bacteria in the mouth that contributes to bad breath and cavities.
• This spice has shown potential when it comes to the natural treatment of diabetes, cancer and asthma.

The post Cardamom Helps Prevent Bad Breath, Cavities & Cancer appeared first on Dr. Axe.

Do you know about astragalus? If not, you should, because astragalus root is one of the most powerful immune-building plants on the planet.

This adaptogen herb helps beat stress while fighting disease at the same time. How effective can it be? Turns out, plenty.

In addition to pumping up your immune system, studies show it’s vital for cardiovascular health and can even help fight off tumors and alleviate symptoms of chemotherapy.

Believe it or not, that’s not all, either. There are more astragalus benefits that are simply unbelievable, which is why it’s one of the essential herbs — like ashwagandha — to add to your wellness regimen.

What Is Astragalus?

Astragalus is a plant within the Leguminosae (beans or legumes) family, with a very long history as an immune system booster and disease fighter.

Its roots are in Traditional Chinese Medicine, in which it’s been used as an adaptogen for thousands of years — meaning it helps the body fight off stress and disease. Today, astragalus medicinal healing and treatment uses span many different illnesses and diseases.

The perennial flowering plant, also called milkvetch root and Huang qi, grows from 16 to 36 inches tall and is native to the north and eastern regions of China. It’s also been traced back to Mongolia and Korea.

Astragalus roots are harvested from 4-year-old plants and are the only part of the plant that’s used medicinally. Only two of the over 2,000 species of astragalus, astragalus membranaceus and astragalus mongholicus, are used medicinally.

Astragalus contains three components that allow the plant to have such a positive impact on human health: saponins, flavonoids and polysaccharides, which are all active compounds contained in certain plants, including some fruits and vegetables.

Saponins are known for their ability to help lower cholesterol, improve the immune system and prevent cancer.

Flavanoids, also found in astragalus, provide health benefits through cell signaling. They show antioxidative qualities, control and scavenge of free radicals, and can help prevent heart disease, cancer and immunodeficiency viruses.

Polysaccharides are known to have antimicrobial, antiviral and anti-inflammatory capabilities, among other health benefits.

Benefits

In Traditional Chinese Medicine, the herb was hailed as a protector against stresses, both mental and physical. Astragalus provides health benefits to a number of body systems and ailments.

Although more studies in humans are needed to solidify its effectiveness, success in rats, mice and other animals have prompted progressive research on the herb.

Because of the tremendous success of so many research studies and trials, new information about astragalus is coming to light all the time. In general, its greatest strength is preventing and protecting cells against cell death and other harmful elements, such as free radicals and oxidation.

According to continuing research, astragalus health benefits include:

1. Acts as an Anti-Inflammatory

From arthritis to heart disease, inflammation is often the culprit of the damage. Many studies show that thanks to its saponins and polysaccharides, astragalus can reduce inflammatory response in connection to a number of illnesses and conditions, from helping to heal wounds and lesions to reducing inflammation in diabetic kidney disease.

2. Boosts the Immune System

In terms of reputation, boosting the immune system is astragalus’ claim to fame. It’s been used in this capacity for thousands of years.

A study out of Beijing displayed its ability to control T-helper cells 1 and 2, essentially regulating the body’s immune responses. It’s also been shown to enhance immune response in mice, and in a randomized controlled trial, members of the Polish rowing team had their immunological balance restored “through a stabilization of NK and Treg cells with a positive trend in Tδγ towards Th1 response during restitution by cytokine IL2 modulation” when taking astragalus root.

3. Helps Slow or Prevent the Growth of Tumors

Many recent screenings have shown the success of astragalus saponins, flavonoids and polysaccharides in decreasing or eliminating tumors. In instances of chemoresistance treating liver cancer, astragalus has shown potential in reversing multidrug resistance and as an addition to conventional chemotherapy, according to a study published in the Journal of Pharmacy and Pharmacology.

The root’s anti-tumor effects have been studied extensively, showcasing promise to slow or prevent tumor growth.

4. Protects the Cardiovascular System

The flavonoids present in astragalus are antioxidants that help prevent plaque buildup in arteries and narrowing of vessel walls by protecting the inner wall of the vessel. A 2014 study published in the Chinese Journal of Integrative Medicine suggests injection of astragalus, combined with conventional treatment for viral myocarditis (inflammation of the middle layer of the heart wall), makes treatment more successful in heart conditions.

Other animal studies have shown its ability to reduce blood pressure, and can help control triglycerides. High levels of triglycerides put individuals at risk for many forms of heart disease, such as stroke, heart attack and hardening of artery walls.

During a heart attack, heart muscle damage occurs when there is a lack of blood supply and oxygen. At that time, calcium overload creates secondary damage. Astragalus may prevent additional heart muscle damage by regulating calcium homeostasis in the heart.

5. Regulates and Helps Prevent Diabetes and Illnesses Related to Diabetes

Astragalus has been studied progressively as an antidiabetic. Several animal studies show its ability to relieve insulin resistance and help manage diabetes naturally.

The herb’s saponins, flavonoids and polysaccharides all are effective in treating and regulating type 1 and 2 diabetes. They’re able to increase insulin sensitivity, protect pancreatic beta cells (the cells in the pancreas that produce and release insulin) and also act as anti-inflammatories in areas related to diabetes symptoms.

Kidney disease in diabetics is also a common problem, and astragalus has been used to treat kidney illness for many years. More recent studies in humans and animals have shown astragalus can slow the progress of kidney problems in diabetics and protect the renal system.

6. Contains Antioxidative and Anti-Aging Capabilities

Oxidation due to free radical damage is the main component in disease and aging, and many elements found in astragalus fight free radical damage and prevent of oxidative stress. The herb’s polysaccharides have positive effects on the immune system and improvement of the function of the brain, both of which could lengthen life span.

7. Aids in Wound Healing and Helps Minimize Scarring

Because of its anti-inflammatory qualities, astragalus has a long history of treating wounds. Radix astragali, another name for the dried root of astragalus, has been used in Traditional Chinese Medicine for the repair and regeneration of injured organs and tissues.

In a 2012 study by the Institute of Pharmaceutics at Zhejiang University, wounds treated with astragaloside IV (the active ingredient in dried astragalus root) showed recovery rates increase two- to threefold over 48–96 hours. It was concluded that astragalus is a promising natural product for anti-scarring and healing in wounds.

8. Helps Alleviate Symptoms of Chemotherapy

Astragalus has been shown to help patients receiving chemotherapy to recover more quickly and extend their life spans.

In cases of severe chemotherapy symptoms like nausea, vomiting, diarrhea and bone marrow suppression, astragalus has been given intravenously and in combination with other Chinese herbal mixtures. Early research suggests it has the ability to reduce these symptoms and increase the efficacy of the chemotherapy treatments.

9. Can Treat Colds and Flu

Because of astragalus’ antiviral capabilities, it has long been used to treat common colds and the flu. It’s commonly combined with other herbs, like ginseng, angelica and licorice root.

As with many other natural cold remedies, it seems to work better when used when healthy individuals use the supplement regularly in order to prevent the illness before it happens. A regimen of astragalus before the colder months of winter may help prevent or decrease the number of colds and upper respiratory illnesses individuals will have throughout the season.

10. Provides Supplemental Therapy for Chronic Asthma

Astragalus has been used to treat chronic asthma and determined to be a successful supplemental therapy and asthma natural remedy. After being treated, hypersensitivity in airways decreased substantially and mucus production and inflammation were reduced in studies.

By preventing or reducing asthma attacks, individuals could be relieved of chronic asthma issues.

There is also evidence to suggest astragalus can potentially:

• prevent collagen degradation
• help heal lung tissue affected by bronchopulmonary dysplasia in newborns
• inhibit herpes simplex virus 1
• prevent the replication of viruses like Coxsackie B-3, a virus that triggers illnesses ranging from mild stomach issues to major heart complications
• treat inflammation in allergic dermatitis (an allergic reaction of the skin)
• help treat hepatitis by inhibiting hepatitis B virus cells in the liver
• treat HIV by protecting T-helper cells fight the virus for much longer
• be used as a mild diuretic

Uses and Recipes

There are a number of ways to use astragalus root medicinally. Astragalus is currently used as an addition to conventional treatments and should not be used as a replacement for medications unless suggested by a doctor.

Astragalus is available at most Chinese markets or health food stores in these forms:

• Tincture (liquid alcohol extract)
• Capsules and tablets
• Injectable forms for use in hospital or clinical settings in Asian countries
• Topically for the skin
• Dried and used in tea

There is not a standardized dosage for astragalus, but you can work with a doctor or specialist to determine how much you should take and how often. There are differences in doses depending on age, health and medical history.

Wondering how to incorporate this antiviral herb into your diet? Here are a couple recipes to try:

• Herbal Immune System Soup with Astragalus
• Astragalus Butter (Peanut Butter Substitute)

Risk and Side Effects

Astragalus is generally safe to use with no serious side effects. There are possible interactions with other herbal supplements, so start with smaller doses to prevent side effects.

Women who are pregnant and who are nursing should not use astragalus, as some animal research indicates it may not be safe for pregnant moms.

People with autoimmune diseases should speak with their doctors before starting astragalus because of its ability to stimulate the immune system. Individuals with diseases like multiple sclerosis, rheumatoid arthritis and other immune system conditions could be especially sensitive to astragalus.

Some specialists suggest only using a specific adaptogen for a few months and then moving on to another.

The following drug interactions can occur with astragalus:

• Cyclophosphamide (Cytoxan, Neosar): This drug is used to suppress the immune system. Using astragalus can decrease the effectiveness of this drug.
• Lithium: Astragalus can affect how the body reduces lithium levels because of its diuretic qualities. Taking astragalus with lithium can lead to unsafe levels of lithium in the body. Speak with a medical professional before combining astragalus with lithium, as a dosage change might be required.
• Immunosuppressants: Drugs that suppress the immune system are commonly used to help prevent rejection in transplant patients and accept the new organ or tissue. Because of astragalus’ immune system boosting capabilities, it decreases the effectiveness of these drugs. Some of these drugs include azathioprine (Imuran), basiliximab (Simulect), cyclosporine (Neoral, Sandimmune), daclizumab (Zenapax), muromonab-CD3 (OKT3, Orthoclone OKT3), mycophenolate (CellCept), tacrolimus (FK506, Prograf), sirolimus (Rapamune), prednisone (Deltasone, Orasone), corticosteroids (glucocorticoids) and others.

Final Thoughts

Astragalus root is an adaptogen used in Traditional Chinese Medicine as a remedy for a large number of conditions. The most extensively researched benefits of astragalus are:

1. Acts as an anti-inflammatory
2. Boosts the immune system
3. Helps slow or prevent the growth of tumors
4. Protects the cardiovascular system
5. Regulates and prevents diabetes and illnesses related to diabetes
6. Contains antioxidative and anti-aging capabilities
7. Aids in wound healing and minimizes scarring
8. Helps alleviate symptoms of chemotherapy
9. Treats colds and flu
10. Provides supplemental therapy for chronic asthma

There are several ways to use it, from teas to supplements to topical creams. You can also incorporate it into various recipes.

When using astragalus, be sure to consult with your physician, and be aware of possible interactions and side effects.

The post 10 Proven Benefits of Astragalus Root (#4 Is Vital) appeared first on Dr. Axe.

You are probably familiar with the image of the sacred lotus that sits beautifully on pond water and symbolizes beauty and rebirth, but how often do you think about the roots of the lotus that stretch deep into the mud? The lotus root is an edible stem that is often used in Asian cuisine.

Like burdock root, lotus rhizomes contain powerful antioxidants that help protect us from disease, and its nutrients boost the health of our digestive and cardiovascular systems. Just like another disease-fighting root called galangal, eating lotus root may help support brain health and reduce inflammation.

The root of the lotus can be used in an array of recipes, from salads to soups and stir fries. When peeled and sliced, it has a slightly nutty flavor and a nice, crunchy bite.

If you haven’t tried cooking with this root yet, you’ll probably want to start once you read about its many health benefits.

What Is Lotus Root?

Lotus root is the long stem of the lotus plant. The lotus plant has the scientific name Nelumbo nucifera and belongs to the Nelumbonaceae family. The root, flower stalks and seeds are commonly used in Chinese and Japanese cuisine.

The tubular lotus root is found buried in swampy, anaerobic (lack of oxygen) sediment. It has oval holes for obtaining oxygen and allowing buoyancy in water. The tubular shape of the root is used for storing energy in the form of starch.

On the outside, lotus root is smooth and has a brownish yellow color. Internally, the root is white and has a crisp flesh.

Lotus root grows in strands, similar to the links of sausages, and the stem can grow up to four feet in length. You can find the roots and lotus flowers in muddy ponds and rivers.

This root is commonly sliced and pickled, sautéed or baked. It has a mildly sweet taste that’s been likened to that of water chestnuts with a nutty flavor and a texture similar to potato. Lotus root also has a satisfying crunch when it’s cooked, so it makes for an excellent snack (think lotus root chips) or addition to stir-fries.

The root is also used to make lotus root starch, or it’s dried to make a powder that’s used in Chinese medicine.

The lotus plant glows in fresh water in semitropical climates. It originated in India and was later introduced to nations spanning from Egypt to China about 2,000 years ago. In China, it is used extensively for food and sometimes for herbal medicine.

Lotus root harvest begins in August and lasts until it hits peak season in the fall, but you can find it year-round in Asian markets or larger grocery stores.

Traditionally in Japan and China, farmers would stand knee-deep in ponds and feel for the root of the lotus plant with their toes. Then they would dig the roots out by hand.

When the lotus flower blooms and the plant reaches maturity, it breaks apart and released its seeds through the holds in the flower’s pod. Then the seeds link to the bottom of the muddy water and establish new lotus plants — beginning the cycle again.

In addition to the root, the seeds are a major product in southern China, and the leaves are used in cooking as flavorings or as decorations.

Nutrition Facts

Lotus root’s nutritional values depend on whether we’re looking at the raw root or cooked.

One raw lotus root (about 115 grams) contains approximately:

• Calories: 85.1
• Total Carbohydrates: 19.8 g
  • Fiber: 5.6 g
• Total Fat: 0.1 g
  • Saturated Fat: 0.03 g
  • Polyunsaturated Fat: 0.02 g
  • Monounsaturated Fat: 0.02 g
  • Trans Fat: 0 g
• Protein: 3 g
• Sodium: 46 mg (2% DV*)
• Vitamin C: 50.6 mg (56% DV)
• Copper: 0.3 mg (33% DV)
• Riboflavin: 0.3 mg (23% DV)
• Vitamin B6: 0.3 mg (18% DV)
• Thiamine: 0.2 mg (17% DV)
• Potassium: 639 mg (14% DV)
• Manganese: 0.3 mg (13% DV)
• Phosphorus: 115 mg (9% DV)
• Pantothenic Acid: 0.4 mg (8% DV)
• Iron: 1.3 mg (7% DV)
• Magnesium: 26.4 mg (6% DV)
• Calcium: 51.8 mg (4% DV)
• Folate: 15 mcg (4% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

In addition, raw lotus root also contains some niacin, zinc and selenium.

A half-cup serving of boiled lotus root (approximately 60 grams) provides about:

• Calories: 39.6
• Total Carbohydrates: 9.6 g
  • Fiber: 1.9 g
  • Sugar: 0.3 g
• Total Fat: 0.04 g
  • Saturated Fat: 0.01 g
  • Polyunsaturated Fat: 0.01 g
  • Monounsaturated Fat: 0.01 g
  • Trans Fat: 0 g
• Protein: 0.9 g
• Sodium: 27 mg (1% DV*)
• Vitamin C: 16.4 mg (18% DV)
• Copper: 0.1 mg (11% DV)
• Thiamine: 0.1 mg (8% DV)
• Vitamin B6: 0.1 mg (6% DV)
• Potassium: 218 mg (5% DV)
• Manganese: 0.1 mg (4% DV)
• Phosphorus: 46.8 mg (4% DV)
• Iron: 0.5 mg (3% DV)
• Magnesium: 13.2 mg (3% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

In addition, cooked lotus root contains some niacin, folate, pantothenic acid, calcium, zinc and selenium.

Health Benefits

1. Promotes Glowing Skin

Lotus root is an excellent source of vitamin C. Thanks to its antioxidant content, vitamin C benefits the health of skin through several different mechanisms.

Our skin contains high concentrations of vitamin C. This vitamin promotes the synthesis of collagen, protects the skin against damage caused by free radicals and ultraviolet exposure, and helps reverse signs of aging. Vitamin C also helps reduce signs of hyperpigmentation, like dark patches and discoloration of the skin.

The extra of this root in particular has been shown to inhibit “skin damage through suppression of collagenase production in vitro.” It’s also been found to possess anti-aging and anti-wrinkle effects.

2. Boosts Brain Health

Along with beef liver, sunflower seeds and cashews, lotus root is considered a food high in copper. Not only does copper help promote energy levels, strengthen bones and support metabolism, but it also helps boost brain health by enabling the function of neural pathways.

Research suggests that a copper deficiency may be associated with the onset of neurodegenerative diseases like Alzheimer’s. To help prevent decreased cognition, eating lotus root and other foods high in copper stimulates mental functioning.

A study published in the Journal of Dietary Supplements suggests that the large amounts of polyphenolic compounds in lotus root help improve neural function by stimulating the production of brain-derived neurotrophic factors in glial cells, the most abundant type of cells in the central nervous system.

3. Supports Energy Levels

Eating lotus root increases your iron levels. Iron supports ongoing energy by allowing oxygen to reach your cells.

When someone has an iron deficiency, that person often feels tired, sluggish and has trouble with concentration. Eating iron-rich foods helps increase oxygen levels in cells and muscles. It also allows iron to promote the proper digestion of proteins and absorption of nutrients from food.

The bioactive polysaccharides in this root also help with energy levels and metabolism.

4. Aids Digestion and Weight Management

Lotus root provides a good amount of fiber. Thus, it aids digestion by bulking up stool and relieving digestive issues like constipation.

Plus, eating a high-fiber diet makes you feel full and more satisfied for a longer period of time, which could potentially aid weight loss.

Research published in the Journal of Nutrition and Metabolism indicates that apart from relieving constipation, consumption of dietary fiber helps reduce hunger, thereby reducing total energy intake and preventing weight gain.

Fermented lotus root has even been shown to provide gastroprotective effects in rats, and the antioxidants and other compounds promote digestion overall.

5. Improves Cardiovascular Health

Lotus root is rich in nutrients and fiber, which promote cardiovascular health. Research shows that there’s an inverse association between eating foods high in insoluble fiber and blood pressure and cholesterol levels.

The root of the lotus plant is also a good source of potassium. Potassium is responsible for making sure heart rhythm is healthy.

People with low potassium levels are at a greater risk for heart disease, especially suffering from a stroke. This is because potassium, in combination with minerals like magnesium and calcium, prevents the buildup of fluids in our cells. Thereby, it helps lower blood pressure levels and cardiovascular issues, like heart palpitations, poor circulation and narrowing arteries.

The extract of this root has also been shown to promote cholesterol metabolism, and the antioxidant and anti-inflammatory effects of lotus leaves have been found to protect heart health.

6. Boosts Immunity

Because lotus root is an excellent source of vitamin C, which works as an antioxidant in the body, it helps boost your immune system.

According to research published in the journal Nutrients, vitamin C contributes to immune defense by supporting various cellular functions. These include supporting epithelial barrier function against pathogens, promoting oxidant-scavenging activity and promoting microbial killing.

A vitamin C deficiency may result in impaired immunity and higher susceptibility to infections.

In addition, fermented lotus root holds anti-inflammatory effects that support immune health, and the phytochemicals in the herb’s flower extracts provide an immunomodulatory effect in humans.

Not only that, but lotus and its bioactive phytocompounds have been studied for their effects on cancer prevention and intervention, showcasing promising results as a potential cancer-fighting food.

Uses in Traditional Medicine

The lotus plant originated in India and was brought to other countries, including Egypt, China and Japan, about 2,000 years ago. Today, all parts of the plant are used for food and in traditional medicine. The root, seeds and leaves in particular are used in herbal medicine.

The roots are used medicinally to boost the circulation of qi that may be obstructed and cause tightness in the chest. Lotus root is also used to treat ailments of summer heat and dampness accumulation. It’s believed in traditional medicine that inflammation is caused by the sensation of heat, so alleviating that heat can have anti-inflammatory benefits.

Lotus seeds are known to act as astringents that benefit the kidneys, heart and spleen. Lotus seeds are sometimes used to relieve diarrhea, alleviate restlessness and treat insomnia.

The seeds are also thought to help treat a qi deficiency, which could lead to reduced kidney health.

Lotus Root vs. Potato vs. Burdock Tea

Lotus root, potato and burdock root can all be added to soups, stews and stir-fries. Both lotus and burdock root have slightly sweet and nutty flavors, and they both contain a pleasantly crunchy texture when cooked or eaten raw.

You can also find tea products, powders and extracts made from both lotus and burdock root. These teas are used to reduce inflammation and provide disease-fighting antioxidants.

When comparing lotus root nutrition vs. potato and burdock nutrition, all three foods are pretty low in calories. All three vegetables are good sources of dietary fiber, with lotus root leading the way.

The micronutrients in these vegetables vary a bit. Lotus root is an excellent source of vitamin C, copper, vitamin B2, vitamin B6, vitamin B1 and manganese. Of all three vegetables, lotus provides higher levels of micronutrients.

Burdock root is a good source of vitamin B6, manganese, magnesium and potassium, and potato provides good amounts of vitamin C, vitamin B6 and potassium.

Where to Find and How to Use

You can find fresh lotus root in larger health food stores. It can also be found in Japanese and other Asian markets.

When you buy this root, look for rhizomes that are heavy, firm and smooth. Avoid roots with bruised or blemished skin.

For storing, keep fresh lotus root in a cool, dark place for three to four days or in your refrigerator for up to two weeks.

Lotus root is also sometimes available already sliced in the produce section, freeze-dried or canned.

To clean and use lotus root, break the root apart, and wash it thoroughly. Then cut off the ends, and peel the root’s outer skin until you see its white flesh.

The root is usually sliced into thin strips or cut into cubes and then eaten raw or cooked. It can be added to a variety of recipes.

You’ll find that soaking the sliced root in vinegar water or lemon juice helps prevent discoloration.

You can eat young and tender lotus root, but mature roots taste too bitter to eat raw and need to be cooked. Try adding cooked lotus root to salads, sautéed root vegetables, soups, stews and stir-fries.

Recipes

When cooking lotus root, you have a lot of preparation options. The root can be poached by adding slices to simmering water for about 25 minutes. It can be roasted in the oven for about 15 minutes to make lotus root chips, and it can be stir-fried in oil along with ginger, garlic and green onions.

If you use frozen root, it’s best to let it thaw first before cooking. This allows it to caramelize and become crispy when frying or roasting.

One of the most basic and traditional ways to cook lotus root is to stir-fry the vegetable. Simply cut it crosswise into quarter-inch slices, and cook it in oil over medium heat for two to four minutes.

Lotus root has a great crunchy texture that pairs well with tender vegetables like carrots and asparagus.

Lotus root makes a great addition to any stir-fry recipe, like these easy and healthy recipes:

• Salmon Stir-Fry
• Thai Chicken Stir-Fry Recipe

It can also serve as a nutritious vegetable in soups, like this Curried Cauliflower Soup.

Lotus root can also be used to make a healthy snack. It’s easy to bake lotus root chips — just use high heat for about 20 minutes, turning the root slices halfway. You can season the chips with olive oil, a pinch of salt and garlic powder.

Risks and Side Effects

Lotus root is considered safe when it’s consumed as a food. When the seeds, leaves, flowers and root of the lotus plant are used to make medicine, there are some possible side effects to know about.

When used as medicine, lotus powder or lotus extract might lower blood sugar levels, so people with diabetes should only use medicinal products containing lotus under the care of their doctors. If you use products containing lotus, watch out for signs of hypoglycemia, and stop using lotus at least two weeks before a scheduled surgery.

Women who are pregnant or breastfeeding should avoid using lotus as medicine because there is not enough research about its safety under these circumstances.

Final Thoughts

• Is lotus root good for you? Yes! It boasts a range of vitamins and minerals, including high amounts of vitamin C, copper and B vitamins. It’s also rich in fiber and low in calories, so it can aid weight loss and keep you satiated.
• Lotus root is part of the lotus plant that grows in muddy waters. The roots grow in tubers like sausage links, and when they are peeled, they have a white color and crunchy texture.
• This root is commonly used in Chinese and Japanese cuisines in salads, stir-fries, soups and stews.
• Lotus root nutrition contributes to its many health benefits, including its ability to:
  • Promote glowing skin
  • Boost brain health
  • Support energy levels
  • Aid digestion and weight management
  • Improve cardiovascular health
  • Boost immunity

The post Lotus Root: The Herb that Supports the Brain, Gut & Heart appeared first on Dr. Axe.

When you consider a new supplement, the first thing that comes to mind is probably not a jar of black, tar-like goo. But maybe it should be, because shilajit is an excellent ancient herb (or herbomineral, to be precise) with a host of health benefits.

It’s a common substance used in the ancient practice of Ayurvedic medicine, a 5,000-year-old method of disease prevention and treatment originating in India and still practiced in many Asian countries. Ayurvedic medicine is built on the concept that by keeping equilibrium in the body’s three “doshas,” one can live a long and healthy life without relying on prescription medications.

One reason shilajit is such an effective medicinal herb is due to its high fulvic acid content. Fulvic acid has many proven benefits, from improving gut health to keeping skin healthy. This ancient herb contains a huge percentage of fulvic acid and is one of the most common supplements used to increase your intake of this potent acid.

Known for thousands of years as a rejuvenator of the whole body, shilajit has garnered a fairly significant body of research for its impact on various body systems. So, before writing it off for its odd appearance, you should take a read into what it may be able to do for you.

What Is Shilajit?

Known by many names, shilajit is also called mineral pitch, mineral wax, black asphaltum, Asphaltum punjabianum (in Latin), shargai, dorobi, barahshin, baragshun, mumlai, brag zhun, chao-tong, wu ling zhi, baad-a-ghee, and arkhar-tash and mumiyo (variably transliterated as mumijo, mumio, momia, and moomiyo).

It’s a tar-like substance (known as a biomass) found in the Himalayan and Tibet Mountains. As lush forests were compacted as mountains arose, shilajit was formed. When the temperatures rise around these Indian mountains, this tar-like medical miracle substance oozes from crevices within the mountains. Ranging from yellowish-brown to pure black in color, the black variety is considered the most nutritional.

Over 3,000 years ago, shilajit was mentioned in ancient Sanskrit texts. Known as “conqueror of mountains and destroyer of weakness,” it has been one of the staples of traditional medicine (and an aphrodisiac) in a variety of Asian countries for thousands of years.

More recently, due to its impressive effect on diabetes, shilajit was included in an herbal supplement known as Diabecon. Another fascinating feature of shilajit is its ability to help reduce the side effects of high-altitude travels. People going from low to high altitude may find it works as a natural way of avoiding “altitude stress.”

Nutrition Facts

It’s not clear if shilajit is a purely biological or geological substance, as it does have a high presence of nutrients found in both categories. Some of the most often recognized nutrients within it are fulvic acid, humic acids and dibenzo alpha pyrones.

Although it’s likely that various types and brands contain different concentrations of some vitamins and minerals, this breakdown of the nutritional content of one brand helps give a starting point for the amounts of common minerals you might find. It’s commonly stated that shilajit, in pure form, contains about 85 different vitamins and minerals.

A half-teaspoon serving of shilajit powder (approximately 1.2 grams) contains about:

• Calories: 3
• Iron: 5.4 mg (30% DV)
• Selenium: 2.8 mcg (5% DV)
• Zinc: 0.45 mg (4% DV)
• Calcium: 40 mg (3% DV)

Benefits

1. Provides Energy and Revitalization

For millennia, practitioners of Ayurvedic medicine have prescribed shilajit to boost energy and revitalize the body. Because of the level of importance these natural doctors put on this supplement, the body of confirmed scientific research on it is growing steadily.

One way shilajit helps provide the body with energy is the way it increases the function of mitochondria within the body. Mitochondria are organelles that serve as the “power source” of cells in the body because they convert oxygen and nutrients into adenosine triphosphate (ATP), the substance that actually powers body cells. Shilajit encourages the function of mitochondria, helping them oxygenate more efficiently.

Not only does it help mitochondrial function on its own, but it’s been found to create a powerful effect on mitochondrial oxygenation when combined with supplemented CoQ10, an antioxidant naturally found in all human cells.

As this substance helps increase the production of ATP, it increases overall energy and stamina. In fact, it’s commonly used to enhance athletic performance. Chronic fatigue syndrome, a disorder classified by at least six months of inescapable fatigue, has been successfully treated with shilajit supplementation, also evidenced by the way it enhances mitochondrial function.

In addition to mitochondrial efficacy, this herbomineral revitalizes the body with its strong antioxidant properties. By fighting disease-causing free radicals, it repairs internal damage to the body caused by chemicals and other dangerous agents you’re exposed to, and it reduces the levels of fat in the blood.

2. Promotes Brain Health

Shilajit seems to have a targeted mechanism for protecting brain cells in particular. Initial studies show it has “distinct and marked neuroprotective activity.”

In an animal study conducted by the Physiology Research Center at the Kerman University of Medical Sciences in Iran on the effects of shilajit on risk factors following a traumatic brain injury, researchers discovered that it has positive effects on the three most indicative factors of death following traumatic brain injury: brain edema, blood-brain barrier permeability and intracranial pressure.

This incredible nutrient may also present a novel treatment option for patients suffering from mild cases of Alzheimer’s disease. The presence of fulvic acid and a treatment protocol including administration with B vitamins have shown promising results in pilot studies.

In addition, shilajit exhibits anti-epileptic properties and potentially antipsychotic effects, as it adjusts GABA (gamma-aminobutyric acid) levels (a naturally occurring acid in the brain) to normal.

3. Regulates Hormones and Immune System

Another important function of shilajit is the way it regulates various body systems, such as your immune system and the balance of hormones. Many researchers agree that it impacts so much of the body because of the way it helps these systems remain in equilibrium.

In particular, shilajit impacts reproductive hormone functions. In healthy males, supplementation increases blood testosterone and encourages the production of sperm. When tested in pilot studies involving rats, it was also associated with ovulation in adult female rats, indicating that shilajit powder or resin may be an agent to consider for those struggling with infertility.

4. Alleviates Pain Response

Ayurvedic medicine has long praised shilajit for its ability to reduce pain naturally, but research has been limited until the last few years. Because of its interaction with GABA levels in the brain, this herbomineral has a significant effect on orofacial pain (pain of the face, mouth or jaws), acting as a “sedating agent.” A 2015 study on mice found it to relieve and lessen chronic pain over the course of time, dependent on the size of the dose.

Regarding pain, in a study involving mice, shilajit interacts positively with morphine, minimizing the buildup of tolerance to morphine and, therefore, reducing the amount of this medication that one in serious pain would need to introduce into his or her system for effective pain relief.

5. May Help Manage Diabetes

Those with diabetes may be interested to know that shilajit can help reduce blood glucose and lipid profiles in diabetic rats, especially when taken in conjunction with diabetes medications.

Shilajit is a main ingredient in a supplement known as D-400, Diabecon or GlucoCare. This supplement is designed to combine the most powerful Ayurvedic natural treatments into one pill. D-400 reduces blood glucose levels and shows potential to repair damage to the pancreas caused by diabetes.

6. Helps Prevent and Protect from Cancer

Fascinatingly, shilajit has been found to be toxic to various of types of cancers, including lung, breast, colon, ovarian and liver cancer. Some researchers attribute its toxicity to these cancer to the presence and combination of heavy metals in the substance, making it a potential natural cancer treatment.

Also related to cancer is the ability shilajit has to protect certain body systems from dangerous radiation damage. A June 2016 study published in the Archives of Gynecology and Obstetrics found that it greatly protected ovaries from radiation-related damage in an animal study.

7. Fights Inflammation and Viruses

Research finds that shilajit can be effective in healing and preventing gastric ulcers and reducing the inflammation related to them. One 2021 study demonstrated that it helped alleviate gastric lesions in rats.

Not only does it help alleviate inflammation, but it has “broad, yet specific” antiviral herb properties. One Italian lab study found significant antiviral activity against a number of herpes-related viruses and HRSV, a virus that causes respiratory tract infections, especially in children.

8. Supports Skeletal Health

Shilajit may even improve the health of your skeletal system. In a study of obese patients published in the Journal of Medicinal Food, supplementation greatly improved the function and regeneration of skeletal muscles.

9. Good for the Heart and Blood

By exercising its antioxidant “muscles,” shilajit has been shown to protect the heart against damage resulting from drug-induced injury. A study published in Cardiovascular Toxicology performed on rats found that subjects given shilajit had less lasting damage visible on the heart.

Preliminary research also indicates that shilajit can help, in certain doses, regulate heart rate. In smaller doses, it may lower a speeding heart rate. However, in large doses, it may have the opposite effect.

10. Aids in Breaking Addictions

Because of its unique interaction with other drug substances, shilajit has a profound effect on the process of breaking addiction. When given to patients coming down from opioids, it reduces the actual addiction and minimizes withdrawal symptoms, better in many cases than common medications given to break dependence.

Similarly, this medicinal “herb” reduces addiction to alcohol and diminishes the withdrawal experienced by alcoholics who stop drinking.

How to Take Shilajit

Shilajit is not readily available at a grocery store — however, it’s possible to purchase imported shilajit at various online retailers. The three forms in which it comes are shilajit powder, shilajit resin and supplements. Depending on whom you ask, each option has its benefits, but most experts generally agree that pure shilajit resin is the most “pure” form to buy.

In most cases, people find that spooning out a small portion (often between the size of a grain of rice and a pea) and mixing it into water is the simplest method to take it each day.

Beware, though: It does not taste great. If you choose to use shilajit, you probably want to get used to quickly downing a glass of water with dissolved shilajit or adding that water to a smoothie or other liquid to counteract the rubbery taste.

One important part of purchasing it is to find reputable distributors. There are many companies selling various shilajit products, but many of them have been found to be very impure forms of the substance or cut with other, non-nutritional things. Again, do your research before beginning to take it.

Risks and Side Effects

Reports on the various “warnings” involving shilajit are inconsistent. However, it’s important to recognize a few possible issues regarding this substance. First of all, the two well-known possible drawbacks include the presence of heavy metals and the ability of large doses to adversely affect blood pressure. If you’re at risk for heavy metal exposure or abnormally low blood pressure, you should be cautious when taking it.

It’s also very important to get this substance from a trusted source. Unfiltered shilajit may contain certain dangerous fungi, and this is part of where the problems with heavy metals come in.

It’s worth stating that this herbomineral is still in the introductory stages of scientific research — a lot of studies and discoveries are still in their infancy.

Final Thoughts

• Shilajit comes from mountain crevices in the Himalayan and Tibet Mountains and resembles a tar-like substance, ranging in color from yellowish-brown to black (black being considered most nutritionally valuable).
• Shilajit has been used for over 3,000 years by those practicing Ayurvedic medicine.
• There is a growing body of scientific evidence to support the its use as a revitalizing agent.
• Preliminary research has found it to be effective in relieving fatigue, promoting the health of the brain, supporting the immune system, relieving pain, managing diabetes, protecting from certain cancers, preventing inflammation and viral infections, improving skeletal system health, protecting the heart, and assisting in breaking addiction to harmful substances.
• Used in conjunction with other popular Ayurvedic herbs, shilajit can be a powerful supplement for almost anyone to use to improve overall health.
• Reports regarding the efficacy and safety of shilajit are varied and inconsistent. For the best results, you should thoroughly research any company from which you buy shilajit and only purchase it from trusted sources. You should also consult your health care professional if you experience any adverse reactions.

The post Shilajit: The Ancient Brain-Boosting, Hormone-Regulating Medicinal “Herbomineral” appeared first on Dr. Axe.

Natural medicine has long appreciated the benefits of herbs and food to help with health. One such example of this is adaptogenic herbs, or “adaptogens,” which can positively impact one’s response to stress.

As you probably know, your body is built to release the hormone cortisol when faced with stress, but elevated cortisol levels over long periods of time (aka chronic stress) can affect every physiological system in your body, including your thyroid and adrenal glands.

While most researchers and doctors agree that an approach to reduce chronic stress is many-layered, one powerful approach to naturally relieving stress as well as reducing long-term cortisol levels is by using adaptogenic herbs.

What Are Adaptogens?

Adaptogens are a unique class of plants, including certain foods and herbs. Today they are most commonly consumed as supplements and herbal products, such as capsules, powders and tinctures.

Their main purpose is to help balance, restore and protect the body. They are used as part of a “phytotherapy” approach to healing, which refers to the use of plants for their therapeutic abilities. They are also used in homeopathy.

According to naturopath Edward Wallace, an adaptogen doesn’t have a specific action. It helps you respond to any influence or stressor, normalizing your physiological functions.

The term adaptogenic herbs or substances was first recorded in 1947 by N.V. Lazarev, a Russian scientist who used it to describe this non-specific effect that increases the body’s resistance to stress. Defined by two other Russian research scientists in 1958, adaptogens “must be innocuous and cause minimal disorders in the physiological functions of an organism, must have a nonspecific action, and usually [have] a normalizing action irrespective of the direction of the pathological state.”

This effect has been observed in animal studies, finding that various adaptogens have the ability to create this generally increased tolerance to stress.

Related: Gynostemma Benefits (+ How to Use Jiaogulan)

How They Work

Do adaptogens really work? Research suggests that they are in fact pretty good at promoting restful sleep, boosting energy during the day, and helping with things like athletic performance, recovery and concentration while at work or school.

Just like the name implies, adaptogens help you adapt to various forms of stress. Another way to describe how they work is that they “normalize” many of the body’s processes and help keep the body in homeostasis.

One way they do this is by interacting with the HPA axis (hypothalamic-pituitary-adrenal axis), which controls the release of many of hormones. One such hormone is cortisol, a primary “stress hormone” that also contributes to symptoms associated with aging.

When cortisol levels rise, you experience the “fight or flight” response, which stimulates your sympathetic nervous system and your adrenal glands.

People who experience the fight-or-flight response on a regular basis, many times a day, may experience a state of constant stress, which can put pressure on the adrenal glands, tax the digestive tract, and cause a number of issues, like fatigue, weight gain, low libido and acne.

Some people at the highest risk for adrenal issues include:

• young parents
• university students
• primary caregivers, like nurses or family members who care for invalid relatives or patients

Essentially adaptogens buffer us against harmful effects tied to stress and in the process make us feel more resilient and overall healthier.

Related: Giloy: The Ayurvedic Herb that Aids Digestion, Detoxification & More

Top 9 Adaptogenic Herbs

What are the most powerful adaptogens? In their book “Adaptogens: Herbs for Strength, Stamina, and Stress Relief,” certified herbalist David Winston and author Steven Maimes give a list of 15 recognized adaptogens. Here are some of the most beneficial as part of a stress-relieving lifestyle (in addition to other natural stress relievers).

Please note: This is a review of evidence on individual adaptogenic herbs, not combinations of them often marketed as cortisol blockers.

1. Panax Ginseng

Ginseng is one well-known adaptogen, and Asian ginseng (Panax ginseng) is considered by many to be the most potent. In humans, Panax ginseng has been shown to successfully improve feelings of calmness and some aspects of working memory performance in healthy young adults.

A 2018 review found that both American and Asian ginseng may be viable treatments for fatigue in people with chronic illness.

Another study observed that this herb helped reduce the ulcer index, adrenal gland weight, blood glucose levels, triglycerides, creatine kinase (an enzyme that points to stress- or injury-related damaged of the circulatory system and other parts of the body) and serum corticosterone (another stress-related hormone).

The scientists came to the conclusion that it “possesses significant anti-stress properties and can be used for the treatment of stress-induced disorders.”

Interestingly, multiple studies on Panax ginseng have found that it doesn’t directly alter cortisol levels, at least in the short term, but does affect various other stress response systems, such as blocking ACTH action in the adrenal gland (a hormone that stimulates production of glucocorticoid steroid hormones).

Just one dose showed a 132 percent increase in working capacity in one rat study. Saponins found in ginseng may affect the monoamine (neurotransmitter) levels in mice in which stress was induced, reducing the amount of noradrenalin and serotonin released as part of the stress response.

A 2004 lab study in the Journal of Pharmacological Sciences confirms that, in a lab, the effects of ginseng seem to be particularly motivated by their saponin content.

This red ginseng also has antioxidant effects (in a lab), has been found to improve mood and mental performance in small studies, may reduce fasting blood sugar levels, and may even aid newly diagnosed diabetic patients in losing weight.

2. Holy Basil

Also called tulsi, holy basil is known in India as a powerful anti-aging supplement. Holy basil benefits have long been an integral part of Ayurvedic medicine to help treat a large number of conditions.

In recent years, researchers around the world have investigated the impact of holy basil on the body. Specifically, multiple studies have been conducted in mice and rats to observe its immunomodulatory effects and anti-stress activity.

A January 2015 study in humans tested the cognition-enhancing benefits holy basil is thought to have and found that reaction times and error rates improved compared to placebo.

One reason holy basil may be effective in improving stress response is the presence of three phytochemical compounds. The first two, ocimumosides A and B, have been identified as anti-stress compounds and may lower blood corticosterone (another stress hormone), as shown in rats, and create positive alterations in the neurotransmitter system of the brain.

The third, 4-allyl-1-O-beta-D-glucopyronosyl-2-hydroxybenzene (say that five times fast!), is also able to lower stress parameters in lab studies.

There is also evidence that holy basil may help prevent recurrence of canker sores, which are thought to be induced by stress, as well as other types of ulcers, such as gastric ulcers.

In addition to these stress-related benefits, holy basil may potentially help:

• lower blood pressure
• reduce seizure activity
• fight bacteria
• kill certain fungi
• combat viral infections
• protect the liver
• promote immune system function
• reduce pain response

However, most of these have not been studied extensively and are in their infancy, as far as research goes.

3. Ashwagandha

Ashwagandha is often referred to as Indian ginseng. Its effects on cortisol, stress tolerance and internal stress responses have been studied for decades.

In rats and mice, ashwagandha root extract seems to stop the rise in lipid peroxidation caused by bacteria-induced stress. Lipid peroxidation is the process by which oxidative stress can eventually cause cell damage within blood cells.

Also in mice, it may prevent stress-related gastric ulcers, prevent weight increase of the adrenal glands (a sign of chronic stress), help stabilize cortisol levels and aid in the non-specific stress resistance common with adaptogenic herbs.

You might be interested to know that ashwagandha hasn’t only been studied in animals and labs, but in humans as well. A double-blinded, randomized, controlled trial (RCT, considered the “gold standard” of research) of 64 subjects found that it “safely and effectively improves an individual’s resistance towards stress and thereby improves self-assessed quality of life.”

Another RCT in humans discovered that this herb successfully regulated thyroid levels in “subclinical thyroid patients,” while a 2020 study found that it has neuroprotective effects that buffer against various brain disorders.

4. Astragalus Root

Used in Chinese medicine, astragalus (Astragalus membranaceus) is known to boost immunity and potentially buffer the effects of stress.

Studies suggest that because astragalus is rich in polysaccharides, flavonoid compounds, saponin compounds, alkaloids and other protective chemicals, it has the potential to treat various ailments, including many that affect the immune system. It’s been shown to support immune regulation, such as by promoting proliferation of immune cells, stimulating the release of cytokines, and affecting the secretion of immunoglobulin and conduction of immune signals.

It also has positive effects on blood glucose levels, plus lipid-lowering, anti-fibrosis and antimicrobial activities.

5. Licorice Root

Licorice root can increase energy and endurance, plus help boost the immune system and support gut health.

It may affect blood pressure and potassium levels, so traditional licorice root is typically recommended in cycles of 12 weeks, although this isn’t the case when taking DGL licorice, which is considered safe for long-term use. Those with hypertension ought to consider using other adaptogens.

In human volunteers, supplementation with licorice root helped regulate hormone levels associated with stress, including cortisol. One potential outcome of this is the observed effect of this adaptogenic herb to help prevent ulcers.

Other benefits of licorice root include the potential to help with fat reduction and decrease androgen hormones and testosterone in women. It’s also one of the most recommended menopause supplements.

6. Rhodiola

Rhodiola (rhodiola rosea), or golden root, is a potent adaptogen that has been the focus of much research. Like the other adaptogens, studies show rhodiola provides a biological defense against stress.

A study in roundworms suggests that it actually acts as a mild stressor when ingested, allowing the organism to boost its stress defenses (similar to how astragalus root works).

A human trial tested rhodiola’s impact on people “suffering with stress-related fatigue.” Researchers found that repeatedly administering rhodiola rosea “exerts an anti-fatigue effect that increases mental performance, particularly the ability to concentrate, and decreases cortisol response to awakening stress in burnout patients with fatigue syndrome.”

Interestingly, rhodiola may even have an impact on acute stress responses. For instance, it’s been found to help decrease “cortisol response to awakening stress in burnout patients.”

This adaptogenic herb also functions as an antioxidant in lab and animal research.

A review conducted in 2010 noted the promising results of initial research and pointed out the fact that rhodiola rarely interacts with medications or causes serious side effects, meaning it’s an attractive candidate as a generally safe supplement.

7. Cordycep Mushrooms

Cordyceps, as well as reishi, shiitake and maitake mushrooms, are fungi with antioxidant properties. That means nutrition-rich mushrooms have all the benefits of antioxidant foods.

They may not be adaptogens in the classic sense, but each has adaptogenic, anti-tumor and immune-enhancing properties.

In particular, cordyceps have been observed for their impacts on cortisol levels and oxidative stress. For example, a 2006 trial involving the use of a powdered cordycep supplement found that sedentary adult males had better regulated cortisol levels after exercise-induced stress and that the supplement had anti-fatigue qualities.

In rats, cordyceps helped slightly increase the cortisol and testosterone levels in healthy male rats, giving them an edge of protection from physiological stress.

Again, it seems that the adaptogenic effect of cordyceps involve a temporary higher boost in cortisol when exposed to stress, followed by a large drop during non-stress periods when compared with no treatment.

The same was true for a three-month trial in endurance cyclists conducted in 2014, where the testosterone/cortisol ratio significantly protected the athletes from the chronic stress and related fatigue to which they often succumb. In this trial, researchers also noted that the blood of the participants confirmed an increase in antioxidant activity, quelling excessive oxidative stress.

8. Schisandra Berry

Also called magnolia berry (Schisandra chinensis), schisandra is a medicinal berry that can help boost endurance and mental performance.

This berry has healing properties that have been utilized in Traditional Chinese Medicine for thousands of years. It’s most well-known for supporting the adrenal glands as well as the liver function.

It may also help with focus, concentration, memory and mental energy, while also potentially improving digestion and supporting hormonal balance.

Research suggests that schisandra works by positively impacting levels of nitric oxide and cortisol present in blood and saliva. In animal studies, it’s also been shown to help modify the response to stress by suppressing the increase of phosphorylated stress-activated protein kinase, which raises inflammation.

9. Turmeric

Turmeric root (Curcuma longa) is a plant that is not only used as a culinary spice, but also as a natural remedy for reducing inflammation and boosting brain function. Curcumin is the active ingredient in turmeric responsible for so many of its benefits.

Why is turmeric an adaptogen? Certain studies suggest that it may be effective at reducing depression symptoms due to the way that curcumin impacts neurotransmitter function through the brain-derived neurotrophic factor.

It’s also been shown to help reverse amyloid pathology and associated neurotoxicity, which contribute to neurological diseases related to chronic inflammation, including Alzheimer’s disease.

Additionally, anti-inflammatory properties in curcumin seem to be effective at suppressing processes that contribute to obesity — plus it can be used to decrease pain associated with wounds, burns, arthritis and neuropathy.

Related: What Is Turkesterone? Potential Benefits & Side Effects of This Muscle-Building Supplement

Supplements and Dosage (Plus How to Add to Diet)

Adaptogens typically come in powder, tincture or capsule forms. There’s also a growing market of adaptogen-infused foods, drinks and tonics that are now available.

In some cases, you may also be able to find whole functional mushrooms to make mushroom tea, and you can obtain turmeric root to cook with.

Because each adaptogen works a bit differently, always follow instructions that come with the specific product you’re using. If you’re new to using adaptogens, start with a low dose, and increase after several days as needed.

Generally speaking, adaptogens are meant to be taken for short periods of time, about six to 12 weeks. It’s also recommended that you rotate the types you take every couple of months so your body benefits from exposure to multiple types of compounds.

Here are some ideas for adding adaptogens to your diet and routine:

• Take stimulating adaptogens early in the day, such as with breakfast or before a workout. These include ginseng, cordyceps and rhodiola, which can give you energy for your day. They can be taken with tea, in capsule form, or as powder that is added to beverages, coffee or smoothies.
• Adaptogens like ashwagandha and holy basil may be better suited for nighttime, such as to help with sleep. Try them in tincture form, essential oil form or capsule form depending on your preferences.
• Try making herbal tea using turmeric or a turmeric latte, which is sometimes referred to as moon milk or golden milk. You can also make “turmeric eggs” for breakfast and use ground turmeric in soups, stews and sauces and to bread chicken or sprinkle onto ground meat.
• Licorice root can also be taken in powder form, mixed into liquid or used to make a digestive aid tea.
• Two adaptogens that are great for cooking with are astragalus and schisandra. These can be used in sauces, soups and stir-fries to provide a complex, earthy taste.

Related: The Top 101 Herbs and Spices for Healing

Risks and Side Effects

As always, you should discuss any new supplements or medications with your doctor before beginning a regimen. This is especially true with adaptogenic herbs, as several of them interact with prescription medications and are not recommended for people with certain conditions.

Be sure to do your research on any new supplements you are considering to find out whether or not they may conflict with any medications or conditions you may have, and only purchase high-quality, organic varieties from trustworthy sources.

Pregnant women are also advised to avoid adaptogen products unless working with a doctor, since some can impact reproductive hormones in a way that is potentially problematic during pregnancy.

Conclusion

• Adaptogenic herbs can help protect you from the effects of chronic stress. They are thought to work by balancing releases of stress hormones, including cortisol, and by supporting the body’s ability to stay in homeostasis and adapt to illnesses or fatigue.
• What foods and herbs are adaptogens? Examples of adaptogenic foods and herbal products include ginseng, holy basil, ashwagandha, astragalus root, licorice root, rhodiola and cordyceps.
• The main benefits of using these products include supporting sleep, energy, focus, exercise performance and recovery, and more.

The post Adaptogens: Top 9 Adaptogenic Herbs for Stress & More appeared first on Dr. Axe.

Cinnamon is a powerful spice that has been used medicinally around the world for thousands of years. It is still used daily in many cultures because of the widespread cinnamon benefits, not to mention its distinctly sweet, warming taste and ease of use in recipes.

Interestingly enough, researchers have found that the spice ranks No. 1 out of 26 of the most popular herbs and spices in the world in terms of its protective antioxidant levels. It also boasts a wide range of other health benefits, including antibacterial, antifungal and anti-diabetic properties.

Cinnamon is actually made from the bark of the Cinnamomum verum (or Cinnamomum zeylanicum) tree. This bark contains several special compounds that are responsible for its many health-promoting properties, including cinnamaldehyde, cinnamic acid and cinnamate.

Why is it good for you, and how can you add it to your diet? Let’s take a closer look at what you need to know about this potent spice.

Health Benefits

As one of the oldest spices in the world, cinnamon has long been used for its healing properties as a staple in many forms of holistic and traditional medicine. Here are some of the top benefits of this spice.

1. High in Antioxidants

Cinnamon is packed with a variety of protective antioxidants that reduce free radical damage and slow the aging process. In fact, researchers have identified at least 41 different protective compounds found within the spice to date.

According to the ORAC scale, which is used to measure the concentration of antioxidants in different foods, cinnamon ranks No. 7 of all foods, herbs and spices. It has been shown to have greater antioxidant power than commonly consumed herbs like thyme, garlic and rosemary.

Cinnamon health benefits are attributed to its content of a few specific types of antioxidants, including polyphenols, phenolic acid and flavonoids. These compounds work to fight oxidative stress in the body and have been found to aid in the prevention of chronic disease.

The different antioxidants present in the spice help neutralize harmful free radicals in the body and prevent oxidative stress. It also helps limit nitric oxide buildup in the blood and prevents fat peroxidation, both of which can increase the risk of brain disorders, cancer, heart disease and other chronic conditions.

2. Relieves Inflammation

The antioxidants in cinnamon can help relieve inflammation, which may help lower the risk of heart disease, cancer, cognitive decline and more. Researchers have identified many different types of flavonoids in the spice, all of which are highly effective at fighting dangerous inflammation levels throughout the body.

Because this powerful spice lowers swelling and prevents inflammation, it can also be beneficial in pain management. In fact, studies show that it helps reduce muscle soreness, decrease menstrual pain, lessen the severity of allergic reactions and relieve other age-related symptoms of pain as well.

3. Protects Heart Health

Studies show that one of the top cinnamon health benefits is its ability to improve heart health. In fact, it has been shown to reduce several of the most common risk factors for heart disease, including high cholesterol levels, high triglyceride levels and high blood pressure to keep your heart healthy and strong.

It has also been found to reduce high blood pressure, which is another risk factor for heart disease or a stroke.

Research shows that it is a helpful blood coagulant and can stop excess bleeding by helping the body to form blood clots. Cinnamon also increases circulation and improves tissue repair, which may be especially helpful for regenerating heart tissue in order to help fight heart attacks, heart disease and stroke.

4. Stabilizes Blood Sugar

Cinnamon is well-known for its anti-diabetic effects, which is why it’s considered one of the best foods for diabetics. Research indicates that it can lower blood sugar levels and improve sensitivity to the hormone insulin, which helps transport sugar from the bloodstream to the tissues to keep blood sugar levels balanced.

Studies suggest that cinnamon for diabetes can help block the activity of several digestive enzymes to slow the absorption of sugar in the bloodstream after a high-carb meal. For this reason, researchers believe that people with type 2 diabetes may experience significant positive effects on blood sugar markers by supplementing with cinnamon extract.

5. Preserves Brain Function

Because it is rich in antioxidants, research shows that this spice may boost brain function and can help defend against the development of neurological disorders, such as Parkinson’s and Alzheimer’s disease.

Although human studies are lacking, in vitro studies show that cinnamon helps block the buildup of a specific protein in the brain to reduce the risk of Alzheimer’s disease. It’s also been shown to protect neurons against oxidative stress to reduce the risk of inflammation and cell damage in animal models, which can help preserve brain function and prevent cognitive decline.

6. May Help Lower Cancer Risk

Because of its antioxidant abilities, cinnamon may protect against DNA damage, cell mutation and cancerous tumor growth. Studies have revealed that the health benefits of cinnamon come from a compound called cinnamaldehyde, which can inhibit tumor growth and protect DNA against damage while also killing off cancer cells.

This is especially true in the colon. Studies show that it can improve the health of the colon, which could reduce the risk of colon cancer.

Cinnamon is now being investigated as a natural cancer-fighting food because of its strong antioxidant abilities and may be a useful supplement for those at a higher risk of cancer.

7. Fights Infections and Viruses

There are many potential benefits of cinnamon when it comes to defending the body from illness. It contains natural antimicrobial, antibiotic, antifungal and antiviral properties, and its essential oils contain powerful immune-boosting compounds as well.

For this reason, it is used in many cultures to naturally help fight harmful infections and viruses. Cinnamon oil, in particular, can also protect against bacterial infections, which can cause conditions like the common cold, strep throat and pneumonia.

8. Optimizes Oral Hygiene

Research shows that cinnamon benefits oral hygiene and could protect against certain strains of bacteria that cause bad breath, tooth decay, cavities and mouth infections. The essential oils from cinnamon possess potent antibacterial properties and can be used to naturally combat bacteria in the mouth, acting as a natural mouthwash.

Similar to peppermint, one of the health benefits of cinnamon is that it can also be used as a natural flavoring agent in chewing gums due to its refreshing taste. Because it removes oral bacteria, the spice has the ability to fight bad breath without adding any chemicals to the body.

Because of this, it has also been traditionally used as tooth powder and a natural remedy for toothaches, dental problems and mouth sores.

9. Prevents Candida

Research suggests that the powerful antifungal properties in cinnamon could be effective in treating and preventing candida overgrowth in the digestive tract. It has been shown to lower amounts of dangerous candida albicans, which is the yeast that causes candida overgrowth and can cause a host of digestive and autoimmune issues.

Another studied health benefit of cinnamon is that it helps control blood sugar levels. A diet high in refined carbs can increase the amount of sugar in the digestive tract and may be associated with an increased risk of candida.

10. Benefits Skin Health

The potential cinnamon benefits for skin are rooted in its antibiotic and antimicrobial properties, which can help protect skin from irritation, rashes, allergic reactions and infection. One study indicates that applying cinnamon essential oil directly to the skin can be helpful in reducing inflammation, swelling, pain and redness.

One of the benefits of cinnamon and honey, another antimicrobial ingredient, is that using both together can boost skin health even more and may be beneficial for acne, rosacea and skin allergies. You can use add either raw honey or Manuka honey for additional skin relief.

11. Reduces Allergy Symptoms

Those with allergies may find relief thanks to the multitude of beneficial compounds packed into this spice. In fact, it may help combat common allergy symptoms because it’s been shown to reduce inflammation and fight histamine reactions in many animal models.

12. Sweetens Up Recipes Without Sugar

Because of its naturally sweet taste, adding cinnamon to foods and recipes can help you cut down on the amount of sugar you normally use, effectively lowering the glycemic load of your meal. It already has anti-diabetic effects that slow sugar absorption and may help curb cravings by stabilizing blood sugar, but using the spice for its naturally sweet taste is yet another added benefit that can boost blood sugar control. It’s a great sweetener for people with insulin sensitivity.

It contains no added sugar and minimal calories yet is high in many nutrients, making it an extremely healthy addition to many meals.

Try using cinnamon in coffee, tea, baked goods, yogurt, on fruit or in oatmeal instead of adding extra sugar. This can help you reduce your sugar intake and cut down on extra calories to aid in weight loss and fight candida, diabetes and low energy.

13. Acts as a Natural Preservative

One of the lesser-known cinnamon powder benefits is that it can be used to preserve food. Because it has antibacterial abilities and acts as an antioxidant, research highlights that it can be used as a preservative in many foods without the need for chemicals or artificial ingredients.

A recent study reported that when pectin from fruit was coated with cinnamon leaf extract, it yielded high antioxidant and antibacterial activities and stayed fresh for longer. It also possesses anti-tyrosinase activities, which can be useful in stopping the discoloration of fruits and vegetables as they oxidize and begin to rot.

Types

The cinnamon tree is grown around the world, and approximately 250 species of the spice have been identified so far.

However, there are two main types of cinnamon spice used today: Ceylon cinnamon, which is sometimes labeled as true or real cinnamon, and cassia cinnamon, which is more widely available and commonly used.

Ceylon and cassia actually come from two different, but related, trees. Ceylon comes from trees grown in areas like Sri Lanka and Thailand that are rarer — therefore Ceylon is more expensive and harder to find in stores.

Conversely, cinnamon of the cassia variety (also called Saigon or Chinese cinnamon) comes from trees grown in China and is less expensive and more widely available.

To date, cassia has been studied more extensively than Ceylon, but researchers think that Ceylon may actually have more health benefits than cassia.

Ceylon also contains less of a compound called coumarin than cassia, which can be potentially damaging to the liver when consumed in high amounts. For this reason, Ceylon is the better option for producing cinnamon extracts that contain highly concentrated doses of the spice.

As far as taste goes, Ceylon is said to have a lighter and more citrusy taste than cassia, which is considered deeper and spicier. For the most part, however, the two can be used interchangeably in recipes.

They each have a notable spicy taste and fragrance due to the presence of cinnamaldehyde. Both types also contain plenty of health benefits, but Ceylon cinnamon powder is actually considered to be more potent.

In addition to these two common types of cinnamon, some of the other varieties available include:

• Indonesian cinnamon
• Vietnamese cinnamon
• Indian cinnamon
• Malabar cinnamon

Nutrition Facts

A little bit of cinnamon goes a long way, and its antioxidant properties are what makes it especially beneficial to include in your diet. As little as half a teaspoon daily can have positive effects on blood sugar levels, digestion, immunity and more.

However, stronger doses are also extremely beneficial for improving heart disease risk and cutting your risk of diabetes, cancer and neurodegenerative diseases.

Cinnamon also supplies a wide variety of important nutrients and is especially rich in fiber and manganese, along with several other vitamins and minerals.

A one-tablespoon serving of ground cinnamon (about 7.8 grams) contains approximately:

• Calories: 19.3
• Total Carbohydrates: 6.3 g
  • Fiber: 4.1 g
  • Sugar: 0.2 g
• Total Fat: 0.1 g
  • Saturated Fat: 0.03 g
  • Polyunsaturated Fat: 0.01 g
  • Trans Fat: 0 g
• Protein: 0.3 g
• Sodium: 0.8 mg (0.03% DV*)
• Manganese: 1.4 mg (61% DV)
• Calcium: 78 mg (6% DV)
• Iron: 0.6 mg (3% DV)
• Vitamin K: 2.4 mcg (2% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

In addition to the nutrients listed above, this common spice also contains a small amount of vitamin E, niacin, vitamin B6, magnesium, potassium, zinc and copper.

How to Use

Researchers have concluded that cinnamon health benefits can be obtained in the form of its pure bark, essential oils, in ground spice form (which is bark powder) or in extract form when its special phenolic compounds, flavonoids and antioxidants have been isolated. These compounds make it one of the most beneficial spices on Earth, giving it antioxidant, anti-inflammatory, anti-diabetic, antimicrobial, immunity-boosting, and potential cancer-fighting and heart disease-protecting abilities.

You can find cassia cinnamon in the spice aisle of most grocery stores. However, look for organic Ceylon cinnamon powder and cinnamon essential oil in health food stores or ethnic markets to really get the most benefits from cinnamon.

Check the label to determine which type you’re buying, and keep in mind that if it doesn’t list the type, it’s most likely the cassia variety, which is less expensive and more commonly used.

You can also purchase cinnamon sticks and grate fresh cinnamon yourself using a small grater. Additionally, you can try using whole sticks (also referred to as quills) to infuse liquids like mulled wine and give them a distinct flavor.

You can also infuse the spice into hot water to take advantage of the many benefits of cinnamon tea.

To determine which type of stick you’re purchasing, look at the texture. Ceylon generally has a thinner, more brittle cinnamon bark than cassia.

Ground cinnamon also works well for sweetening dishes like oatmeal, yogurt or baked goods. It can add a bit of depth and warmth to savory dishes as well, so give it a try in your next bowl of soup or stew.

Besides using it fresh or ground in your favorite recipes, there are many other cinnamon uses and supplements available. For example, cinnamon pills, cinnamon essential oil or capsules are all also available as well for a quick and concentrated dose of the spice.

Recipes

There are plenty of delicious ways to squeeze a hearty dose of cinnamon into your diet. Here are a few simple recipes to get you started:

• Apple Cinnamon Baked Oatmeal
• Pear Walnut Salad with Maple Cinnamon Dressing
• Vegetable Beef Barley Soup
• Cranberry Apple Cider

Can You Have Too Much?

When used in moderation, cinnamon is generally safe and can be consumed with minimal risk of side effects.

However, research shows that high amounts of the spice — cassia cinnamon in particular — can cause several adverse symptoms. This is due to the presence of a compound called coumarin, which has been shown to damage the liver in large amounts.

While Ceylon cinnamon contains only trace amounts, cassia cinnamon is much higher in coumarin. Excess consumption of the coumarin found in cassia cinnamon has also been linked to other health problems, including an increased risk of cancer development.

Because of its anti-diabetic properties, cinnamon may also contribute to low blood sugar levels, especially if you take blood sugar-lowering medications already. Cinnamon consumption has also been associated with breathing problems and mouth sores in some people.

This spice is not known to cause negative reactions or allergies, especially when used in small amounts the way that it most commonly is. At times, when taking extract supplements or using cinnamon essential oil, it’s possible to take too much, which can interfere with other medicines and medical conditions.

Cinnamon can become unsafe if you take too many cinnamon supplements, especially if you’re pregnant or breastfeeding, have diabetes, have liver disease, or recently had surgery. Always make sure you read the recommended dose of cinnamon extracts and other herbal extracts, and don’t consume more than is recommended without speaking with your doctor first in order to avoid complications.

Additionally, if you’re using cinnamon essential oil, you might also want to test a small patch of your skin to first check for irritation and allergic reactions before using larger amounts to prevent negative side effects or allergic reactions.

Additionally, many people often wonder: Is cinnamon bad for dogs? While cinnamon is non-toxic to your furry friends, it’s best to stick to Ceylon cinnamon to minimize coumarin consumption and keep intake in moderation to prevent negative side effects.

Related: What Is Allspice? Benefits, Uses, Substitutes & More

Conclusion

• Cinnamon is a spice derived from the bark of cinnamon tree that is packed with nutrients, including fiber, manganese and calcium.
• Adding it to your routine can come with a long list of benefits, including better blood sugar control, improved oral hygiene, enhanced heart health and reduced inflammation among others.
• There are many varieties available, but it’s primarily found in two main types: cassia and Ceylon. Ceylon is thought to be more potent and contain more extensive health benefits, while cassia is cheaper to produce and more widely available.
• High doses of this spice may cause symptoms like difficulty breathing, mouth sores, low blood sugar and liver problems. Therefore, it’s best to keep intake in moderation and pair with a healthy diet and active lifestyle to maximize the potential health benefits.

The post 13 Major Cinnamon Benefits Explain Why It’s the World’s No. 1 Spice appeared first on Dr. Axe.

Ginkgo biloba, also known as maidenhair, is an ancient plant extract that has been used in China to heal various health ailments for thousands of years.

What is ginkgo biloba good for? It’s been widely studied as an anti-inflammatory herb for its platelet-forming and circulation-boosting effects.

According to current research, ginkgo biloba benefits may include improved cognitive function, positive mood, increased energy, improved memory and reduced symptoms related to multiple chronic disease.

What Is Ginkgo Biloba?

Ginkgo biloba (which goes by the scientific name Salisburia adiantifolia) is a natural extract derived from the leaf of the Chinese ginkgo tree, also called the maidenhair tree.

EGb761 and GBE are the scientific terms for standardized extract of the green ginkgo biloba plant, which is often noted for its cerebral-enhancing effects. In fact, it’s considered to be so effective that it’s even a prescription herb in Germany and several other European countries. Historically, it’s been used as a natural remedy for ADHD, as a dementia treatment and more.

Ginkgo has been studied for decades in France, Germany and China. And although Chinese herbal medicine utilizes both dried ginkgo leaf and seeds, today the focus in clinical studies is on the effectiveness of standardized ginkgo biloba liquid extract, made from the plant’s dried green leaves.

What makes ginkgo so powerful?

According to Traditional Chinese Medicine and current clinical studies, ginkgo biloba is safe, effective and benefits the body in numerous ways because it exerts protective effects against mitochondrial damage and oxidative stress. It can help to decrease inflammation and free radical damage, two underlying causes of most common health conditions.

This extract contains two main constituents, flavonoids and terpenoids, that have strong antioxidant properties. It’s believed these may help slow down the progression of age-related diseases by preventing damage to tissues, cells and DNA.

Health Benefits

Ginkgo biloba benefits and uses may include:

1. Might Protect and Enhance Cognitive Health

Research shows that ginkgo can help protect against cognitive impairment and support brain function, particularly among people with Alzheimer’s, dementia or vascular problems caused by cerebral infarction (loss of blood flow to vessels in the brain).

According to a report in the International Journal of Phytotherapy and Phytopharmacology, this herb is “currently the most investigated and adopted herbal remedy for cognitive disorders and Alzheimer’s disease (AD).”

It’s even useful for helping to treat cerebral insufficiency — a condition characterized by chronically low concentration, confusion, decreased physical performance, fatigue, headaches and mood changes.

Many of the brain-boosting ginkgo biloba benefits that researchers have discovered rest on the fact that it’s an effective anti-inflammatory that increases antioxidant activity, lowers oxidative stress and improves circulation.

Another theory is that because it can help increase uptake of glucose (broken down sugar) by brain cells, it has the potential to improve the transmission of nerve signals responsible for memory, mood, task completion, heartbeat regulation and eye health.

A 2017 clinical trial conducted within seven hospitals demonstrated that ginkgo biloba extract in combination with aspirin treatment diminished cognitive and neurological deficits after an acute ischemic stroke. The tests indicated that those using the extract scored significantly higher on cognitive assessment scores, indicating an improvement in cognition compared to controls.

In another study, researchers tested the effects of ginkgo on healthy adults’ mental performance over a four-week period. They found significant differences in self-estimated mental health and quality of life compared to a placebo group. The group taking ginkgo experienced better motor performance and emotional health, and reported no known drug-induced side effects or intolerance. Overall, no serious adverse events were observed during the study.

To be hair however, research has shown mixed and contradictory results overall. Some evidence suggests that this protection against cognitive decline doesn’t always translate to otherwise healthy older adults. And not every study has found that it can improve memory; one meta-analysis for example did not find evidence that it boosted cognitive functions in healthy individuals.

2. May Improve Symptoms of Dementia and Alzheimer’s

While not a total cure, overall scientific literature suggests that it’s possible ginkgo biloba benefits adults with dementia or Alzheimer’s disease (AD). A 2016 overview of systematic reviews published in Frontiers in Aging Neuroscience concluded, “there is clear evidence to support the efficacy of GBEs for mild cognitive impairment and dementia, whereas the question on efficacy to prevent cognitive decline is still open.”

Most studies have investigated the effects of ginkgo on lowering Alzheimer’s symptoms in patients already undergoing standard AD treatment with cholinesterase inhibitor drugs (ChEIs). But when groups of AD patients taking additional ginkgo supplementation have been compared to those not taking ginkgo-combination therapy over at least a one-year period, significant differences in both cognition and quality of life have been reported.

Some researchers still believe that there is insufficient evidence to support the use of ginkgo. The “Ginkgo Evaluation of Memory (GEM) Study” showed that when taken at doses of 120 mg twice a day it was not effective in reducing both all-cause dementia incidence and Alzheimer dementia incidence in elderly patients with normal cognition or with mild cognitive impairment.

3. Can Help Fight Anxiety

One high-quality clinical trial found that a higher dose (up to 480 milligrams) of ginkgo biloba reduced generalized anxiety symptoms by the end of four weeks. Researchers found that the highest dose given was marginally more effective and that the decrease in symptoms didn’t reach statistical significance until after the entire four week period had passed.

However, this herb doesn’t seem to have an impact on depression or other mood disorders. It does increase the effectiveness of treatment for one major mental illness, but we’ll get to that.

4. Can Fight Symptoms of PMS

Some early research has shown positive effects of taking ginkgo on reducing PMS symptoms — like mood swings, headaches, anxiety, fatigue and muscle pain.

One 2008 study published in the Journal of Alternative and Complementary Medicine compared the effects on ginkgo biloba in two groups of women that had similar severity of PMS symptoms.

After a six-month intervention with ginkgo, there was a significant decrease in the overall severity of physical and psychological symptoms in both the group taking 40 milligrams daily of ginkgo extract and the placebo group; however, a higher percentage of the ginkgo group (23.7 percent) had improvements compared to the placebo (8.7 percent).

An older clinical trial from 1993 found similar results. While the symptoms were the same in the placebo versus test group, by the end, all participants taking ginkgo biloba had a significant reduction in their PMS symptoms that was not seen in the placebo group.

5. May Help Maintain Eye Health

While more evidence is still needed, ginkgo appears to be beneficial for eye health. A Cochrane review examined the results of this herb for lowering the risk for age-related macular degeneration thanks to its platelet-activating factors and prevention of membrane damage caused by free radicals.

Not a lot of research yet exists, but the results in so far indicate that ginkgo biloba may improve vision. It’s unclear yet if it truly is preventative for age-related macular degeneration.

Another unexpected benefit might be ginkgo’s ability reduce pink eye symptoms. Also known as conjunctivitis, pink eye is an infection that can be caused by both viruses or bacteria and often clears up on its own within 10 days. Compared to placebo eye drops, the drops with ginkgo biloba extract reduced the symptoms of pink eye caused by allergies.

6. May Help Prevent or Treat ADHD

One study suggests ginkgo biloba may be somewhat effective at reducing ADHD symptoms in children. Each child in a group of 50 diagnosed with ADHD was given up to 120 milligrams of ginkgo per day, which resulted in lower rated symptoms of ADHD.

However, the supplement did not outperform methylphenidate (Ritalin), suggesting the need for future trials at higher doses.

7. Could Improve Libido

Results have been somewhat inconsistent so far, but it seems true that ginkgo biloba has some impact on libido, as it helps blood flow more efficiently and relaxes smooth muscle tissue.

Interestingly, the most significant result so far has been a potential for treating sexual dysfunction induced by psychotropic drugs used to treat depression — specifically SSRIs. The first open clinical trial, ginkgo biloba improved sexual function (especially in women) for those unable to perform due to SSRI side effects.

Follow-up studies haven’t turned out the same result, however. Scientists are unsure whether or not they will be able to duplicate the first study’s findings, but research still seems hopeful.

8. Helps Treat Migraines

In younger individuals who suffer migraine headaches, with or without auras, ginkgo biloba may help get rid of migraines, including reducing frequency and severity. The initial study observing these effects found it took about three months to see significant changes. In the subsequent months, the improvements continued to increase.

Another study, this one published in 2009, saw the same changes in women with aura alongside migraines. Researchers gave a combination of ginkgo biloba, vitamin B2 and coenzyme Q10 to patients for a total of four months (after two months during which people withdrew from their current medications).

Migraines with aura went away completely in over 42 percent of study participants by the end of month four, while the remaining participants saw partial improvements in their symptoms.

9. Can Reduce Symptoms of Altitude Sickness

Although it’s unclear why, ginkgo biloba has been shown time and time again to reduce symptoms of acute mountain sickness when taken before a climb. These results are most consistent when subjects take 240 milligrams for up to five days before mountain climbing.

10. Can Improve Sleep Quality

In multiple cases, it seems ginkgo might help to improve quality of sleep without impacting REM function. This benefit is attributed to its antioxidant activity. For people who are healthy but can’t sleep, 240 milligrams ginkgo biloba per day may increase subjective sleep quality.

Ginkgo biloba most significantly improves sleep for those who lose sleep while taking trimipramine, a popular antidepressant.

11. May Fight Fibromyalgia

Some studies have found that supplementing with CoQ10 and ginkgo together improved quality of life for people diagnosed with fibromyalgia, a disorder of the nervous system that can cause fatigue; headaches; difficulty with sleep, anxiety and depression.

12. May Support Heart Health

Certain studies involving people at high risk for heart disease have found that patients on ginkgo biloba experience a reduction in the buildup of atherosclerotic plaque (which leads to arteriosclerosis) as well as oxidation of LDL cholesterol levels.

The major benefit of taking this herb for heart health seems to be its superior antioxidant ability — taking this supplement increased activity of some of the most powerful antioxidants in the body, superoxide dismutase and glutathione.

Another benefit is that it seems to increase levels of circulating nitric oxide, a compound responsible for dilating blood vessels and promoting healthy circulation.

13. Increases Effectiveness of Schizophrenia Treatment

Although the effect is not considered major, ginkgo seems to effectively reduce positive and negative symptoms of schizophrenia when used as an adjunctive (add-on) with antipsychotic drugs.

It may also help to improve responses to these medications for patients considered “treatment-resistant.” Dosages range from 240-360 milligrams per day in the various studies testing this effect.

14. Promotes Healthy Skin

In several different instances, ginkgo biloba helps to improve the quality of skin when taken regularly.

For one, supplementing with ginkgo biloba causes a small but significant improvement in symptoms of vitiligo, a pigmentation disorder that causes white, blotchy skin patches. At 120 milligrams per day, participants in two studies experienced a noticeable repigmentation of skin and a reduction in the size and spread of their lesions.

In facial cream form, flavonoids from ginkgo biloba caused a very noticeable difference in skin smoothness/roughness, wrinkles and moisture. The increased moisture was most notable, increasing by almost 28 percent overall. Even though this was only one study and had a small sample size, it does suggest that using an facial cream containing ginkgo biloba might help to naturally slow aging.

Risks and Side Effects

Is Ginkgo biloba dangerous? It’s possible for side effects of ginkgo to occur, although overall it seems very safe. Rarely, side effects have been reported that include: nausea, diarrhea, dizziness, headaches, and allergic reactions (do not take this herb if you are allergic to alkylphenols).

Ginkgo biloba should not be taken by children, as it hasn’t been proven to be safe.

Is it safe to take ginkgo biloba everyday? Most studies have focused on the effects of ginkgo when taken for several months, but not long-term. If you plan to use it for more than 6 months, speak with your doctor first.

Drug Interactions

It’s possible that this extract can interact with certain drugs, including anticoagulants and antiplatelet agents. It may potentially interfere with recovery from surgery or serious injuries too.

Do not use this supplement if you take medications including blood thinners (Warfarin, aspirin), antidepressants such as SSRIs/MAOIs, and NSAIDS (including ibuprofen and Tylenol).

It’s always a good idea to stick to recommended dosages of any herbs and also mention them to your doctor if you’re taking other prescriptions, preparing for surgery or battling any chronic disorders — this way dangerous interactions don’t potentially occur.

Uses and Dosage

You can find ginkgo in capsule, tablet, liquid extract or dried leaf form in most health food stores and also online.

Does Ginkgo biloba work immediately? It can take between four to six weeks to see any effects from ginkgo, depending on the condition you’re attempting to treat.

Effects of ginkgo biloba seem to be dose dependent, so the more you take the bigger results you may see — although you still should carefully stick to recommended values. Depending on the condition, doses can range from 40 to 360 milligrams daily. A dose between 120 to 240 milligrams per day, divided into separate doses, seems to be both safe and effective in most cases.

In order to experience the ginkgo biloba benefits described above, follow these general dosage recommendations: Look for it in standardized extract form containing 24 percent to 32 percent flavonoids (also known as flavone glycosides or heterosides) and 6 percent to 12 percent terpenoids (triterpene lactones).

Final Thoughts

• Ginkgo biloba is one of the most well-touted supplements in the world for improving memory and cognitive health, as well as preventing chronic inflammation.
• It works by increasing the activity of antioxidants throughout the body. Germany and other European countries have introduced ginkgo biloba extract as a medication because of its many studied benefits.
• Although it’s generally very safe, possible side effects of ginkgo can include digestive issues, headaches, dizziness and allergic reactions.

The post Ginkgo Biloba Benefits Energy, Mood and Memory appeared first on Dr. Axe.

What do Edgar Degas, Vincent van Gogh and Pablo Picasso all have in common aside from their incredible painting abilities? These three artists all shared a love of absinthe, a botanical spirit made from wormwood, anise and fennel.

You may have heard of wormwood because of its inclusion in this famous European beverage, but did you know that it also holds an ability to aid many common and serious health concerns?

It’s true. Wormwood is actually used to eliminate intestinal worms, especially roundworms and pinworms. This is exactly why it’s commonly recommended as part of a parasite cleanse.

Just how powerful is wormwood? Well, it’s the source of the key ingredient for the herbal drug artemisinin, which is touted as the most powerful anti-malarial on the market.

And it doesn’t stop there. Scientific research also shows that wormwood can even kills cancer cells. Wormwood tea can also be used to help treat anorexia, insomnia, anemia, a lack of appetite, flatulence, stomach aches, jaundice and indigestion.

Wormwood herb is used in alcoholic beverages while the wormwood star is mentioned in the bible.

It’s truly an intriguing plant to say the least, but can this herb really kill parasites and cancer? Studies say yes, and the positive medicinal effects keep on coming.

Of course, there is good reason for caution with wormwood products (like absinthe) as well, but once you learn about thujone, you’ll see why not all wormwood products are created equally.

What Is Wormwood?

What is wormwood exactly? Artemisia absinthium is an odorous, perennial that belongs to the Asteraceae or Compositae family, more commonly known as the daisy family. This artemisia plant releases an aromatic odor and has a spicy, bitter taste.

Many species of the artemisia family tend to have medicinal properties. It’s related to Artemisia vulgaris, or mugwort, another medicinal herb.

The wormwood plant is native to Europe and parts of Africa and Asia. Today, it also grows wild in the U.S., most commonly along roads or paths.

Also called shrub wormwood, Artemisia absinthium is a shrubby plant that typically grows to be one to three feet tall. It has gray-green or white stems covered by fine hairs and yellowish-green leaves that are hairy and silky. The leaves of the plant have glands that contain resinous particles where the natural insecticide is stored.

Sweet wormwood (Artemisia annua), also known as sweet annie, sweet sagewort, annual mugwort or annual wormwood, is a common type of wormwood native to temperate Asia but naturalized in parts of North America.

Wormwood can be used either fresh or dried. All the aerial portions (stem, leaves and flowers) of the plant have medicinal uses, and wormwood tea is commonly consumed for a range of ailments.

The essential oil is extracted from the leaves and flowering tops by steam distillation. One study of the essential oil of Artemisia absinthium found that it contains at least 28 components representing 93.3 percent of the oil. The main components are β- pinene (23.8 percent) and β- thujone (18.6 percent).

Thujone is the potentially poisonous chemical found in wormwood. Distilling the herb in alcohol increases the thujone concentration, which is what makes absinthe such a debatable liquor of choice.

Wormwood’s biologically active compounds include:

• acetylenes (trans-dehydromatricaria ester, C13 and C14 trans-spiroketalenol ethers, and others)
• ascorbic acid (vitamin C)
• azulenes (chamazulene, dihydrochamazulenes, bisabolene, camphene, cadinene, sabinene, trans-sabinylacetate, phellandrene, pinene and others)
• carotenoids
• flavonoids (quercitin 3-glucoside, quercitin 3-rhamnoglucoside, spinacetin 3-glucoside, spinacetin 3-rhamnoglucoside and others)
• lignins (diayangambin and epiyangambin)
• phenolic acids (p-hydroxyphenylacetic, p-coumaric, chlorogenic, protocatechuic, vanillic, syringic and others)
• tannins
• thujone and isothujone
• sesquiterpene lactones (absinthin, artabsin, anabsinthin, artemetin, artemisinin, arabsin, artabin, artabsinolides, artemolin, matricin, isoabsinthin and others)

Benefits

Whether you’re using wormwood tea, extract, tincture or ointment, the benefits of this therapeutic herb are vast.

1. Combats Malaria

Malaria is a serious disease caused by a parasite that is transmitted by the bite of infected mosquitoes and invades human red blood cells. Artemisinin is an extract isolated from the plant Artemisia annua, or sweet wormwood.

Artemisinin is an herbal drug that’s the most powerful antimalarial on the market. It’s known for quickly reducing the number of parasites in the blood of patients with malaria. The World Health Organization recommends artemisinin-based combination therapies as first-line treatment for uncomplicated P. falciparum malaria.

Experiments have shown that artemisinin is effective against the malaria parasite because it reacts with the high levels of iron in the parasite to produce free radicals. The free radicals then destroy the cell walls of the malaria parasite.

2. Fights Cancer Cells

According to several studies, artemisinin can battle iron-enriched breast cancer cells similar to the way it eliminates malaria-causing parasites, making it a potential natural cancer treatment option for women with breast cancer.

Cancer cells can also be rich in iron since they commonly soak it up to facilitate cell division. Researchers in a 2012 study tested samples of breast cancer cells and normal breast cells that had first been treated to maximize their iron content. The cells were then treated with a water-soluble form of artemisinin, an extract of wormwood.

Results were quite impressive. The normal cells showed little change, but within 16 hours, almost all of the cancer cells were dead with only a few normal cells killed. Bioengineer Henry Lai believes that because a breast cancer cell contains five to 15 more receptors than normal, it absorbs iron more readily and hence is more susceptible to artemisinin’s attack. 

This makes wormwood a potential anti-cancer therapy and a promising plant for the treatment of cancer, according to researchers. In fact, artemisinin-type drugs have been found to induce tumor cell death and shown to hold anti-proliferative activity on cancerous cell lines.

3. Helps Get Rid of Parasites

Wormwood is used to eliminate intestinal worms, including pinworms, roundworms and tapeworms. Pinworms are the most common worm infection in the U.S. with pinworm eggs spread directly from person to person. Roundworms, or nematodes, are parasites that also infect human intestines, and tapeworms are long, flat worms that infect animal and human intestines.

A 2018 animal study published in the Journal of Helminthology indicates that wormwood induced worm paralysis, death and ultrastructural alternations.

A study conducted in Sweden shows that for the purpose of deworming farm animals, a combination of wormwood, mugwort, chicory and common tansy are believed to have anti-parasite properties.

4. Helps Treat Crohn’s Disease

In Germany, a double-blind study examined the effectiveness of an herbal blend containing wormwood at a dose of 500 milligrams three times per day versus a placebo over 10 weeks in 40 patients suffering from Crohn’s disease who were already on a steady daily dose of steroids.

This initial stable dose of steroids was maintained until week 2, and after that a defined tapering schedule was started so that by the beginning of week 10 all the patients were steroid-free.

Researchers found that there was a steady improvement in Crohn’s disease symptoms in 18 patients (90 percent) who received wormwood in spite of the decrease of steroids. After eight weeks of treatment with wormwood, there was almost complete remission of symptoms in 13 (65 percent) patients in this group as compared to none in the placebo group. This remission lasted until the end of the observation period, which was 20 weeks (12 weeks later), and the addition of steroids was not necessary.

The results were truly impressive and suggest wormwood is able to decrease or eliminate the need for steroids in Crohn’s disease patients. Additionally, results indicate that wormwood has positive effects on mood and quality of life, which is not achieved by other standard Crohn’s disease medications.

More recent research has unearthed similar results, with a 2010 study finding wormwood could accelerate healing in Crohn’s patients and further research published in 2020 and 2021 confirming this herb’s use in helping Crohn’s patients.

5. Contains Antimicrobial and Antifungal Abilities

In vitro studies have shown that the essential oils of wormwood have antimicrobial activity. Research published in the Journal of Agricultural and Food Chemistry suggests that wormwood oil exhibits a broad spectrum of antimicrobial activity against several bacterial strains, including E. coli and salmonella.

Not only can wormwood kill bacteria, but it’s also been shown to kill fungi. Research shows that essential oil distilled from the aerial parts of Artemisia absinthium inhibited the growth of a very broad spectrum of tested fungi (11 to be exact). The wormwood essential oil also showed antioxidant properties during testing.

Another study published in Planta Medica concludes that A. absinthium oil inhibits the growth of Candida albicans. This is the the most common type of yeast infection found in the mouth, intestinal tract and vagina, and it may affect skin and other mucous membranes.

6. Can Help With SIBO

Many people turn to natural and alternative treatments when it comes to problems with their gastrointestinal health, and for good reason. Studies show that herbal remedies like wormwood tea or capsules are as good or even better at fighting small intestinal bacterial overgrowth or SIBO symptoms.

Today’s typical treatment of SIBO is limited to oral antibiotics with varying rates of effectiveness. A 2014 study had 104 patients who tested positive for newly diagnosed SIBO take either a high dose of rifaximin or an herbal therapy daily for four weeks.

The herbal products were specifically chosen because they contained antimicrobial herbs like wormwood, oregano oil, thyme and berberine extracts, which have been shown to provide broad-spectrum coverage against the types of bacteria most commonly involved in SIBO.

Of the patients who received herbal therapy, 46 percent showed no evidence of SIBO on follow-up tests compared to 34 percent of rifaximin users. Adverse effects reported among those taking rifaximin included anaphylaxis, hives, diarrhea and C. difficile colitis, while only one case of diarrhea and no other side effects were reported in the herbal therapy group.

The study concluded that herbal therapies are at least as effective as rifaximin for eradication of SIBO. Additionally, the herbal therapy with wormwood appears to be just as effective as triple antibiotic therapy for individuals who don’t respond to rifaximin.

How to Use

Wormwood is commercially available at health stores and online as an essential oil, as well as in capsule, tablet, tincture and liquid extract forms. It can also be used in fresh or dry form to make an infusion or tea.

It’s best used in dried form, which contains little, if any, thujone. To make an infusion, follow this wormwood tea recipe:

1. Steep a half teaspoon to one teaspoon of dried or fresh wormwood in one cup of boiling water for five to 15 minutes.
2. It’s important that you use no more than one teaspoon of the leaves as they’re very strong and bitter. Longer steep time will make for a stronger wormwood tea but also a more bitter tea.
3. Wormwood tea should be taken unsweetened to have the best effect, but you can counter the bitterness by adding dried peppermint or anise.

Wormwood tea can be especially helpful for digestion, specifically before heavy meals that may likely cause gas and bloated stomach. Research even suggests that wormwood helps relieve symptoms of Crohn’s disease.

Wormwood tea dosage varies, depending on what you’re using it for. Wormwood tea preparations are typically sipped because the strong, bitter taste is an important component of its therapeutic effect on stomach ailments. It can also be taken as an occasional energy tonic.

For intestinal concerns like worms or parasites, it’s best to take powdered wormwood in pill form. You can also use wormwood and other botanicals in a homemade bitters recipe. Bitters make excellent digestive aids.

Wormwood tea or other products should only be taken under the supervision of a professional. It should always be taken in small doses as directed and for no longer than four weeks at a time.

Side Effects, Allergies and Drug Interactions

Wormwood herb is not meant for long-term use. Make sure you don’t exceed recommended doses because excessive consumption could be highly toxic. It may be best to use wormwood in dried form, which contains little, if any, of the volatile oil thujone.

The FDA lists wormwood unsafe for internal use due to the toxicity of thujone oil. However, it’s considered to be safe when taken by mouth in the amounts commonly found in food and beverages, including bitters and vermouth, as long as these products are thujone-free.

Using wormwood for longer than four weeks or at higher than recommended doses may lead to nausea, vomiting , restlessness, insomnia, vertigo, tremors and seizures.

Wormwood products that contain thujone, like absinthe, can be unsafe when taken by mouth. Absinthe effects/thujone effects can include:

• restlessness
• difficulty sleeping
• nightmares
• seizures
• dizziness
• tremors
• muscle breakdown
• kidney failure
• vomiting
• stomach cramps
• urine retention
• thirst
• numbness of arms and legs
• paralysis
• even death

Don’t take this herb in any form if you’re pregnant or breastfeeding. There have been documented abortifacient and emmenagogue effects of wormwood.

If you’re allergic to ragweed and other plants in the Asteraceae/Compositae family, then wormwood may cause an allergic reaction.

If you have porphyria (a group of disorders that result from a buildup of natural chemicals that produce porphyrin in your body), then you should know that the thujone present in wormwood oil might increase your body’s production of chemicals called porphyrins, which could make your porphyria worse.

If you have epilepsy or any other seizure disorder, speak with your doctor before using this herb. The thujone in wormwood cause cause seizures, especially in people who have a tendency toward seizures.

Wormwood is not recommended for people with kidney disorders. The oil might cause kidney failure. If you have kidney concerns, don’t take this herb before talking with your doctor.

It’s not advised to use the essential oil in aromatherapy since it contains an extremely high amount of thujone, which is a convulsant and neurotoxin.

Be cautious, and speak with your doctor before combining wormwood with any anticonvulsant, which is a medication used to prevent seizures. Since these medications and wormwood can both affect brain chemicals, this herb may decrease the effectiveness of anticonvulsants.

Wormwood Interesting Facts

The name wormwood is derived from ancient use of the plant and its extracts as an intestinal anthelmintic, antiparasitic drug that expels parasitic worms and other internal parasites from the body.

In ancient Egyptian times, it was a commonly used medicinal plant, specifically for anal pain, and as an additive to wine. Later on it was used in European folk medicine to induce labor. The plant, when steeped into a strong wormwood tea, has been used traditionally in Europe as well as a bitter stomach stabilizer to stave off indigestion and loss of appetite.

A favorite alcoholic beverage in 19th century France, absinthe was said to be addictive and associated with a collection of serious side effects known as absinthism or irreversible damage to the central nervous system.

Absinthe was made popular by some very well-known writers and artists, such as Ernest Hemingway, Henri de Toulouse-Lautrec, Édouard Manet, Edgar Degas, Vincent van Gogh, Pablo Picasso and Oscar Wilde. The manic depressive painter van Gogh was addicted to absinthe, and some say his continual drinking of it led to many of his paintings having a green or yellowish tint (due to the thujuone’s hallucinatory effects) — and that the wormwood actually enhanced his epilepsy.

Absinthe is an anise-flavored spirit derived from several botanicals. Absinthe ingredients include the flowers and leaves of wormwood, anise and fennel.

Thujone is the potentially poisonous chemical found in wormwood. Distilling wormwood in alcohol increases the thujone concentration. Thujone-free wormwood extract is currently used as a flavoring in alcoholic beverages like vermouth.

Wormwood, or its derivative chemical components, have famously been mentioned in many a novel, play and in other art forms, from Bram Stoker’s “Dracula” to John Locke essays to “Romeo and Juliet.”

There are several Bible references to this herb as well. The word “wormwood” appears several times in the Old Testament, translated from the Hebrew term la’anah (which means “curse” in Arabic and Hebrew).

It’s also spoken of in the New Testament in the Book of Revelation: “The third angel sounded his trumpet, and a great star, blazing like a torch, fell from the sky on a third of the rivers and on the springs of water — the name of the star is Wormwood. A third of the waters turned bitter, and many people died from the waters that had become bitter.” (Rev 8:10–11)

Final Thoughts

• Absinthe is a botanical spirit made from wormwood, anise and fennel, but that’s not all wormwood is good for. It’s used to eliminate intestinal worms, especially roundworms and pinworms, and it’s the source of of the key ingredient for the herbal drug artemisinin, which is the most powerful antimalarial on the market.
• It’s also been shown to kill cancer cells and treat anorexia, insomnia, anemia, a lack of appetite, flatulence, stomach aches, jaundice and indigestion.
• Specifically, this herb has been proven to beat malaria, kill breast cancer cells, get rid of parasites, help treat Crohn’s disease, contain antimicrobial and antifungal abilities, and help treat SIBO.
• Wormwood is commercially available at health stores and online as an essential oil, as well as in capsule, tablet, tincture and liquid extract forms. It can also be used in fresh or dry form to make an infusion or tea.
• Wormwood should only be taken under the supervision of a professional. It should always be taken in small doses as directed and for no longer than four weeks at a time.

The post Wormwood: The Parasite-Killing, Cancer-Fighting Super Herb appeared first on Dr. Axe.

Do you suffer from insomnia, or are you just sick and tired of not getting a decent night’s sleep? Did you know that there’s an herb that has been used to ease insomnia, anxiety and nervous restlessness since the second century A.D.? This natural and herbal sleep aid is called valerian root.

A systematic review and meta-analysis including 16 evidence-based studies indicates that valerian root is widely used and respected by the general population and physicians for its sedative effects and anti-anxiety capabilities.

You may have had valerian root before and not even realized it. It’s very common for valerian to be included in sleep-promoting tea blends and herbal supplements, but it doesn’t just offer a solid night’s sleep — it’s also helpful for naturally treating anxiety and can even lower blood pressure, among other benefits.

What Is Valerian Root?

Valerian root is derived from valerian (Valeriana officinalis), a perennial flowering plant from the Valerianaceae family. The plant has sweetly scented pink or white flowers that bloom in the summer.ften misspelled “valarian”) is native to Europe and parts of Asia, and it now grows in North America as well. It has become a commonly used herb for better sleep quality in the United States, added to teas and dietary supplements.

Often misspelled “valarian,” it is native to Europe and parts of Asia, and it now grows in North America as well. It has become a commonly used herb for better sleep quality in the United States, added to teas and dietary supplements.

Valerian root contains volatile oils, including valerenic acids, less volatile sesquiterpenes and valepotriates (esters of short-chain fatty acids). These active constituents are likely responsible for the root’s ability to produce a calming and restorative effect on the body’s central nervous system.

The name of the herb is derived from the personal name “Valeria” and the Latin verb “valere” (to be strong, healthy).

It has been used as a medicinal herb since at least the time of ancient Greece and Rome. Hippocrates described its properties, and Galen later prescribed it as a remedy for insomnia.

It was also used as an early epilepsy remedy up until around the 19th century. Researchers found that isovaleric acid, a chemical contained in this herb, may prevent convulsions, similar to the effects of the anticonvulsant medication valproic acid.

Related: 5-HTP: The Supplement that Benefits Mood, Sleep, Satiety & More

Benefits

1. Naturally Aids Sleep

Studies show that valerian reduces the time it takes to fall asleep and improves sleep quality, so if you can’t sleep, it may be just what you’re looking for. Unlike many prescription sleep medications, valerian has fewer side effects and is a lot less likely to result in morning drowsiness.

In one double-blind study conducted by the Foellinge Health Center in Sweden, the effects of valerian on poor sleep were significant. Of the study participants, 44 percent reported perfect sleep while 89 percent reported improved sleep when taking valerian root. In addition, no adverse effects were observed for this group.

Valerian root is often combined with other sedating herbs, such as hops (Humulus lupulus) and lemon balm (Melissa officinalis), to treat sleep disorders. One study on children with minor sleep problems published in Phytomedicine found that 81 percent of those who took an herbal combination of valerian and lemon balm reported sleeping much better than those who took a placebo.

How does valerian root help you sleep so well? Valerian contains a chemical called linarin, which has been shown to have sedative effects.

Valerian extract can cause sedation by increasing your brain’s gamma-aminobutyric acid (GABA) level. GABA is an inhibitory neurotransmitter in the central nervous system. In large enough quantities it can cause a sedative effect, calming nervous activity.

Results from an in vitro study suggest that valerian extract may cause GABA to be released from brain nerve endings and then block GABA from being taken back into nerve cells. In addition, valerian’s valerenic acid inhibits an enzyme that destroys GABA, another way that valerian can improve your GABA levels and promote a great night’s rest.

2. Calms Anxiety

Scientists have found that valerian root, specifically valerenic acid, increases the amount of GABA through GABA receptors.

Drugs such as alprazolam (Xanax) and diazepam (Valium) also work by increasing the amount of GABA in the brain. The valeric acid, valerenic acid and valerenol contained in valerian root extract act as anti-anxiety agents.

It’s pretty amazing that an herbal remedy like valerian root can have the same anti-anxiety effects as prescription drugs without the adverse effects of psychotropic drugs. If you are taking other calming medications or antidepressants (such as tricyclic antidepressants, like amitriptyline, or tetracyclic antidepressants), do not take valerian at the same time.

3. Can Help Lower Blood Pressure

Now that you know that valerian root can be so calming to the mind and body, it’s probably not surprising to hear it can also help lower blood pressure, thus improving heart health. The same active components that contribute to the effects of valerian for anxiety management and restlessness can also help the body properly regulate its blood pressure.

High blood pressure is something you definitely want to avoid since it increases the chance of stroke and heart attack, and heart disease is a major health concern in the United States.

Studies indicate that valerian root supplements can help naturally reduce blood pressure and keep it at a healthy level, which has a direct positive impact on your heart health.

4. Eases Menstrual Cramps

The relaxing nature of valerian root can make it a smart choice for natural relief of menstrual cramps. It can reduce the severity and discomfort of menstrual cramps, which is a common problem for women who suffer monthly from PMS.

How exactly can valerian root help? It’s a natural sedative and antispasmodic, which means it suppresses muscle spasms and acts as a natural muscle relaxer.

Valerian root dietary supplements can effectively calm the severe uterine muscle contractions that cause the terrible pain many women experience during menstruation, as a double-blind, randomized, placebo-controlled study from Islamic Azad University in Iran showed.

5. Improves Stress Management

By reducing anxiety and improving the length and quality of sleep, valerian root can significantly help with daily stress management. Chronic stress, another major issue among adults in the United States, can impact many parts of your health, including sleep quality and immune system health.

By improving GABA levels, valerian makes it easier for both the mind and body to relax. It is an excellent natural way to help keep your cortisol levels down and improve your quality of life. This makes this herb a natural stress reliever.

Further, valerian root has been shown to suppress both physical and psychological stress by helping maintain levels of serotonin, a neurotransmitter that helps regulate mood, according to research published in BMC Complementary and Alternative Medicine.

6. May Fight Breast Cancer

Although more evidence is needed, there are studies indicating that valeric acid may inhibit the growth of breast cancer cells. A 2021 study published in Scientific Reports found that valerian extract decreased breast cancer cell proliferation, and valeric acid was associated with breast cancer cell migration and colony formation.

Valerian vs. Melatonin

Melatonin is a hormone made in the pineal gland that’s highly correlated with the body’s sleep-wake cycle. When the sun goes down and darkness occurs, the pineal is “turned on” by the suprachiasmatic nucleus and begins to actively produce melatonin, which is released into the blood.

Usually, this occurs around 9 p.m. As a result, melatonin levels in the blood rise sharply, and you begin to feel less alert, making sleep more inviting.

Melatonin levels in the blood stay elevated for about 12 hours — all through the night — before the light of a new day when they fall back to low daytime levels by about 9 a.m. Daytime levels of melatonin are barely detectable, and low melatonin levels are linked to sleep disorders like insomnia.

Valerian is a sedative herb that has been used for centuries for the treatment of sleep disorders. Because valerian increases GABA levels in the brain, it helps reduce brain activity and allow users to fall asleep more easily, improving overall sleep quality.

Common Benefits

• Both melatonin and valerian are used to treat insomnia and sleep issues. Both have shown positive effects on blood pressure.
• Valerian is also recommended to treat anxiety, muscular spasms and cramps.
• Melatonin is being investigated to help with cancer care (improve response rates, survival time and quality of life). Melatonin also shows promise for Alzheimer’s disease and amyotrophic lateral sclerosis (ALS, also known as Lou Gehrig’s disease).

Side Effect Comparisons

• Valerian — headache, dizziness, stomach problems, excitability, uneasiness
• Melatonin — headache, short-term feelings of depression, daytime sleepiness, dizziness, stomach cramps, irritability

Supplement Interactions

• Valerian — Severe tiredness can result if combined with dietary supplements that have sleep-inducing properties.
• Melatonin — Use caution when combining melatonin with supplements that slow blood clotting and those with sedative properties.
• Valerian and melatonin — The safest bet is not to take them together because the combined sedative effect could be too strong. Both are considered to be nervous system depressants, producing a sedating effect as they promote sleep. You shouldn’t take melatonin with any other type of sedative because it may be unsafe.
• It’s also best not to combine either melatonin or valerian with any other over-the-counter or prescription sleep aids or any products containing alcohol.

Uses and Recommended Dosage

Valerian has been classified as generally recognized as safe in the United States. It can be purchased as a dietary supplement or herbal supplement in a variety of forms online or at your local health food store. It’s sold as a dry powdered extract in capsule form, a tea, tincture or fluid extract.

Valerian can also be used externally in essential oil form. (Valerian root’s smell is strong, but its taste is less off-putting.)

Valerian seems to be most effective after you take it regularly for two or more weeks. It may take a few weeks before the effects of valerian root herbal supplements are noticed.

For sleep disorders, it may be taken one to two hours before bedtime or up to three times in the course of the day, with the last dose near bedtime.

What’s the best valerian root recommended dosage for sleep disorders? Recommendations can vary slightly, but for insomnia, it can be taken in the following forms at these recommended dosages:

• Tea: Pour 1 cup boiling water over 1 teaspoonful (2 to 3 grams) of dried root, steep 5 to 10 minutes.
• Tincture (1:5): 1 to 1 1/2 teaspoon (4 to 6 mL)
• Fluid extract (1:1): 1/2 to 1 teaspoon (1 to 2 mL)
• Dry powdered extract (4:1): 250 to 600 milligrams

Once sleep improves, it’s recommended that you keep taking valerian for two to six weeks. For anxiety, try 120 to 200 milligrams, three to four times per day.

Risks and Side Effects

Although valerian root is generally regarded as safe, side effects such as headache, dizziness or stomach problems can occur. Sometimes people may have a reaction to valerian that’s the opposite of what they were aiming for — feeling anxious and restless instead of calm and sleepy.

Most studies show no harmful effects on fertility or fetal development, but more research is needed. Check with your doctor before taking valerian root if you are pregnant or nursing. You should also speak with a doctor before giving valerian root to children.

For the majority of people, valerian root does not seem to cause any kind of dependency. It also does not cause withdrawal symptoms for most people.

However, there are a few reports of withdrawal symptoms when valerian has been used over very long periods of time. If you want to stop taking valerian after a lengthy amount of time, then you should lower your dose gradually rather than stopping all at once to be on the safe side.

Since it can make you sleepy, do not take valerian root supplements before driving, operating heavy machinery or doing any activities that require alertness. If you have liver disease, avoid taking valerian.

Valerian root may increase the effects of other sleep aids so it’s not recommended to combine it with other sleep aids. It should also not be combined with depressants, such as alcohol, benzodiazepines and narcotics, since valerian can increase the sedative effect of depressants.

Valerian can also interfere with some prescription medications, and it may interact with or increase the effects of other natural supplements, like St. John’s wort, kava and melatonin.

Check with your doctor before taking it if you have any chronic health issues, and also to check to know if valerian will or won’t interact with any of your other current medications or supplements.

Conclusion

• Valerian root is a safe and natural way to help with one of the most annoying and common health problems: poor sleep.
• Many prescription sleep aids leave you feeling groggy the following morning, not to mention all the other scary and more serious risks on those long labels. Valerian root works with your body’s chemistry to help get your nightly rest back on track.
• In addition, evidence-based studies and systemic reviews indicate that there are several other positive effects of this herb, including its ability to relieve nervousness, anxiety, tension, menstrual cramps and high blood pressure.
• In terms of safety, valerian root is considered safe when used appropriately. It does interact with some medications, so speak to your health care professional before using it if you’re taking pharmaceuticals or other herbal supplements.

The post Valerian Root May Help Insomnia, Anxiety and High Blood Pressure appeared first on Dr. Axe.

Herbal tea is made from plants that have therapeutic properties, with impressive nutritional value and health-promoting antioxidants. This type of tea is commonly consumed in traditional medicine to help the body maintain balance and ward off illness.

Adding a daily cup of herbal tea to your diet can boost your antioxidant intake by a whole lot, help support a healthy heart and brain, and support digestive health. It’s an easy way to combat oxidative stress that can cause illness, promote healthy aging and keep your body in balance.

What Is Herbal Tea?

Herbal teas are made from dried herbs, flowers, fruits and spices. They are consumed for their therapeutic, health-promoting properties.

Unlike true teas that come from the Camellia sinensis plant, herbal teas are not made from the leaves of this “tea shrub.” White tea, green tea, oolong tea and black tea are all made from a C. sinensis variety, but herbal teas are brewed from ingredients that you may already have in your kitchen.

Related: Butterfly Pea Flower Benefits + How to Use It

Top 11 Healthiest Herbal Teas (Plus Benefits)

1. Ginger Tea

Ginger tea has been consumed for thousands of years to relieve nausea and digestive complaints. Ginger contains valuable compounds, including gingerol, which is particularly beneficial for issues related to inflammation and immune system health.

A systematic review published in 2020 indicates that ginger helped improve nausea, inflammation, metabolic syndromes, digestive function and colorectal cancers.

To make ginger tea at home, add a clean two-inch knob of fresh ginger to two cups of boiling water, and let it simmer for 10–20 minutes. To enhance its flavor and impact, you can add lemon juice and a pinch of cayenne pepper.

2. Chamomile Tea

There are numerous chamomile benefits, including its ability to ease anxiety, relieve seasonal allergy symptoms, reduce muscle spasms and improve insomnia. It’s also used to alleviate PMS symptoms and other menstrual disorders.

It’s been consumed for nearly 5,000 years and remains one of the most popular herbal teas today.

Research shows that chamomile contains many bioactive constituents that are used for medicinal preparations, including antioxidants that help fight free radical damage and work to prevent cell mutation.

You can find a high-quality chamomile tea at just about any grocery or health food store. Look for a tea that’s made with pure chamomile flower leaves, which is where the beneficial oils are held.

3. Turmeric Tea

Turmeric tea is made from the root and powder of the beneficial herb. The active ingredient, curcumin, has been proven to have impressive anti-inflammatory effects. It’s able to help decrease markers of inflammation that may contribute to conditions like autoimmune disease.

Drinking turmeric tea can also help relieve joint pain, enhance immune function and regulate blood sugar levels.

You can make turmeric tea with dried, ground and powdered forms of the herb. Allow about two tablespoons of turmeric to simmer in two to four cups of water for 10 minutes. Then strain the water, and add ginger for flavor.

4. Peppermint Tea

Peppermint tea has been studied for its anti-inflammatory and antimicrobial properties. It’s consumed to ease IBS symptoms and reduce respiratory congestion, too.

You may also find that drinking a cup of this anti-inflammatory tea gives you a boost of energy because of the invigorating effects of the menthol compound.

Peppermint tea can be found at most grocery or health food stores. You can also make your own by adding one to two drops of a good-quality, pure-grade peppermint essential oil to green, white or black tea.

5. Chrysanthemum Tea

Chrysanthemum tea, which comes from the mum plant, features an impressive phytochemical content. It has been consumed in Traditional Chinese Medicine for centuries for its healing, health-promoting properties.

It has cooling and calming properties, which is why it’s often used to relieve cold and respiratory conditions and reduce fever. It’s also rich in antioxidants, including anthocyanin, and it has been shown to support heart health.

You can purchase chrysanthemum tea at health food stores or make your own at home by adding three to six whole mum flowers (that haven’t been grown with chemicals) to simmering water for five minutes.

6. Rooibos Tea

Rooibos tea is an herbal tea that’s native to South Africa and comes from a plant that’s rich in antioxidants (with 50 percent more antioxidants than green tea) and has impressive anti-inflammatory effects. It’s best known for its quercetin and aspalathin content, which work to protect cells against free radical damage.

Rooibos tea benefits liver and digestive health, too, and may help diabetics.

You can find red and green rooibos tea at health food stores, or it can be brewed at home. Rooibos should be steeped longer than most other herbal teas, so leave it for 10–15 minutes.

7. Dandelion Tea

Dandelion roots and flowers make for a nutritious and health-promoting herbal tea. Dandelion tea is rich in vitamin K, which is important for bone health, and it’s an excellent liver cleanser that serves as a natural diuretic.

It has also been found to fight diabetes and provide disease-preventing antioxidants.

Like most popular herbal teas, you can find dandelion tea for sale at your grocery store, but you also have the option of preparing it at home. Simply steep one tablespoons of stems or flowers for 30 minutes in simmering water. If you use dandelions from your garden, make sure they haven’t been exposed to chemical pesticides or fertilizers.

8. Chaga Tea

It’s no wonder why mushroom coffee and tea are rising in popularity recently. They are rich in nutrients that offer immune system support, fight cancer, reduce inflammation and boost endurance.

Chaga tea helps strengthen the immune system and possesses potent antiviral and antibacterial effects.

You can purchase mushroom tea that’s commonly made with a combination of chaga mushroom, codices, reishi, lion’s mane and turkey tail. To make chaga tea, let three whole mushrooms simmer in boiled water for about three minutes.

9. Ashwagandha Tea

Drinking ashwagandha tea is a common practice in Ayurvedic medicine, and it’s been used for thousands of years. Ashwagandha works as an adaptogen that helps the body deal with stress so it can stay in balance.

Ashwagandha is one of the healthiest teas because it helps counteract many of the biological changes that occur when you’re dealing with chronic stress. It has been found to help reduce cortisol levels, overcome symptoms of adrenal fatigue, stabilize mood and reduce inflammation.

It’s easy to find ashwagandha tea bags, but there’s an easy tea recipe too. Add about a teaspoon of dried ashwagandha roots to a cup of simmering water, and let it sit for 10 minutes.

10. Cinnamon Tea

There’s something very comforting about drinking cinnamon tea on a cool day. It’s warming and can help reduce inflammation, stabilize blood sugar, boost brain function and support heart health.

Research shows that cinnamon tea may help lower LDL cholesterol and triglycerides. It can also help patients control diabetes by decreasing fasting blood sugar levels and enhancing the effectiveness of insulin.

11. Hibiscus Tea

Hibiscus tea comes from the plant’s flowers and originated as a therapeutic beverage in North Africa and Southeast Asia. Hibiscus tea can help reduce blood pressure in people with hypertension, improve cholesterol levels, fight oxidative stress and combat insulin resistance.

It also contains bioflavonoids that may help fight depression and boost mood.

Hibiscus can be purchased in dried or extract form. You can add the dried flowers to simmering water for five to 10 minutes or purchase hibiscus tea at most grocery stores.

Related: Jasmine Tea Benefits for Skin, Brain & Heart Health (Plus How to Make It)

How to Make Tea

Making herbal tea is simple, and you can pretty much follow the same tea recipe for each herb or plant, with perhaps a few changes depending on the type.

In general, add about one tablespoon of plant roots, stems or flowers to one cup of boiling water. Then let the plant parts steep in simmering water or hot water that has been removed from heat.

Steep times vary from plant to plant — most commonly five to 15 minutes.

For plant parts, you can use them fresh, dried or even in extract form. Adding one to two drops of a high-quality essential oil, for example, can make an herbal tea.

Some herbal teas taste more earthy than others, so adding lemon, honey or stevia is a great option for sweetening your tea. If you add raw honey, make sure the tea cools first.

Related: Exploring the Benefits and Uses of Red Raspberry Leaf Tea

Risks and Side Effects

Each herbal tea comes with its own unique precautions and potential side effects. It’s possible to experience allergy symptoms from an herb, so if you notice an itchy throat, redness, swelling or upset stomach, stop drinking that type of tea immediately.

Some herbal teas should not be combined with certain medications and shouldn’t be consumed by women who are pregnant. Hibiscus tea, for example, should never be consumed during pregnancy because it may put women at risk of premature labor.

It’s generally safe to consume one to two cups of herbal tea per day.

You can, of course, overdo it and increase the risk of experiencing adverse side effects. It’s best to drink herbal teas in moderation, not exceeding four cups per day.

Conclusion

• Herbal tea has been consumed for thousands of years for its therapeutic properties. There are several types of herbal teas, which are made from plant parts that are steeped in hot water.
• There are several popular herbal teas that offer a range of health benefits, including chamomile, turmeric, cinnamon, chaga and ashwagandha teas. They are loaded in health-promoting antioxidants and help promote better mood, health health and more.
• To make herbal tea at home, simple add the plant parts to boiled water, and let simmer or steep for five to 15 minutes. Then strain the parts and enjoy.

The post Herbal Tea Benefits + How to Make at Home appeared first on Dr. Axe.

Do you love your morning of cup of nutrition-rich coffee but find yourself worried about a caffeine overdose? Chicory root may be just the answer you’re looking for.

This popular coffee substitute does so much more than just take the place of your favorite breakfast beverage. In addition to providing a boost of extra dietary fiber, chicory root adds a smooth, creamy texture to foods, which makes it a great fat replacement in ice creams, margarines and dressings for those looking to effortlessly increase weight loss.

While this doesn’t necessarily replace all the high-quality fiber found in fruits, vegetables, whole grains and other high-fiber foods, there are many potential health benefits of chicory root, making it a valuable addition to your daily diet.

What Is Chicory Root?

Chicory root comes from a perennial herbaceous plant of the dandelion family, which usually has bright blue flowers. Many varieties are cultivated for salad leaves, including endive or chicons, but ground chicory root is also used for baking or swapped in for coffee.

Chicory root is a bit wood-like, and due to its fibrous composition, it’s not digested in the small intestine but instead maintains its form as is travels to the colon or large intestine.

The chicory root (Cichorium Intybus) has been around for quite some time and has been cultivated since ancient Egypt. It has also been a popular addition to coffee in France since the 19th century, where it was commonly roasted and ground.

Health Benefits

1. Can Help Reduce Stress

Caffeine is one of the main ingredients found in coffee, and even small amounts are found in the decaffeinated versions. Consuming caffeine can exacerbate stress, so cutting back on your intake can really help lower levels of epinephrine and cortisol, both of which are released during stressful situations.

A 2006 study published in Pharmacology Biochemistry and Behavior showed that regular consumption of caffeine combined with stress caused a significant elevation in cortisol levels. Since chicory contains no caffeine, it’s a great substitute to help reduce your caffeine consumption and keep cortisol levels in check.

2. Contains Anti-Inflammatory Properties

Chicory is a great source of plant polyphenols, which are natural compounds that have the ability to help combat inflammation.

A study conducted at the University of Pécs Medical School in Hungary found that consuming caffeine-free chicory coffee for one week led to significant improvements in red blood cell deformability, which describes the body’s ability to respond to inflammation by restoring cells to their original condition.

This means that chicory can reduce inflammation, which is incredibly important. Why? Because inflammation is the root of most diseases, so reducing inflammation can help stave off many chronic health conditions before they even start.

Although more research is needed to evaluate the effects of chicory root for thyroid health, it could also potentially relieve symptoms caused by autoimmune disorders, such as Hashimoto’s disease, which is a thyroid condition that causes symptoms like weight gain and fatigue.

3. May Protect the Liver

Some research shows that chicory root extract can help protect against free radical formation to prevent possible toxicity to the liver. According to one animal study, treatment with chicory extract was able to help with alcohol-induced liver injury in experimental rats.

These impressive results demonstrate that chicory extract is rich in natural antioxidants and effective at scavenging harmful free radicals. Therefore, it could potentially boost the defense system of the body while also cleansing the liver.

4. May Prevent or Delay the Onset of Diabetes

There are many natural ways to manage and treat diabetes, and it all starts with diet. Chicory may be a good addition to a diabetic diet plan to help prevent or treat this common condition.

In one study published in the Journal of Traditional and Complementary Medicine, the effects of roasted chicory extract were examined in 47 healthy adult participants. Chicory root extract was found to improve levels of of adiponectin, a protein that regulates blood sugar levels as well as fatty acid breakdown, which suggests that chicory root extract could delay or prevent the early onset of diabetes as well as improve bowel movements due to its fiber content.

5. Helps Manage Osteoarthritis

Interestingly enough, a clinical trial conducted by the Rheumatic Diseases Division at the University of Texas Southwestern Medical Center’s Department of Internal Medicine concluded that the extracts of chicory root may have anti-inflammatory properties that could help treat osteoarthritis.

In the study, 18 participants over the age of 50 with osteoarthritis of the hip or knee were treated with chicory for one month. Of the 18 patients who completed treatment, at least 13 patients showed a 20 percent improvement in response to pain and stiffness, showcasing chicory’s ability to help treat this joint pain.

Furthermore, “results of the pilot study suggested that a proprietary bioactive extract of chicory root has a potential role in the management of [osteoarthritis]. Only one patient treated with the highest dose of chicory discontinued treatment due to an adverse effects.”

6. Aids Gut Health

Chicory root contains inulin, which is a prebiotic. In fact, a 100-gram serving of fresh chicory roots contains about 68 grams of inulin, making it one of the best food sources of prebiotics available.

Prebiotics can help promote the growth of beneficial bacteria in the gut. This is why you’re likely to see inulin, or chicory root fiber, in many probiotic supplements.

Not only can promoting the growth of your good gut bacteria help enhance digestive health, but it may also boost immune function, optimize nutrient absorption and reduce inflammation as well.

Plus, a 2022 study relayed that “chicory has been shown to promote good digestion, to regulate appetite, and to decrease the risk of gastrointestinal diseases.”

7. Can Relieve Constipation

Chicory root fiber has been shown to relieve constipation, thanks in large part to its content of inulin. For example, research published in the International Journal of Food Sciences and Nutrition examined the impact of daily consumption of chicory in older adults with constipation over a period of 28 days.

The study revealed that “volunteers in the inulin group reported increased satisfaction about digestion and reduced defecation difficulties during the supplementation… Daily supplementation with 15 grams inulin improves constipation and quality of life in an elderly population with constipation.”

Nutrition Facts

Chicory is a great source of several key nutrients, including fiber, vitamin B6 and manganese. Plus, it also contains a small amount of other micronutrients, such as vitamin C and potassium.

One raw chicory root (about 60 grams) contains approximately:

• Calories: 43.2
• Total Carbohydrates: 10.5 g
  • Fiber: 0.9 g
  • Sugar: 5.2 g
• Total Fat: 0.1 g
  • Saturated Fat: 0.03 g
  • Polyunsaturated Fat: 0.05 g
  • Trans Fat: 0 g
• Protein: 0.8 g
• Sodium: 30 mg (1% DV*)
• Vitamin B6: 0.1 mg (6% DV)
• Manganese: 0.1 mg (4% DV)
• Potassium: 174 mg (4% DV)
• Vitamin C: 3 mg (3% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Uses

Chicory root fiber contains inulin, a type of plant-based carbohydrate that cannot be broken down by digestive enzymes. It is typically produced by pulling the inulin from the roots of chicory plants, which creates chicory root extract.

Inulin is classified as both a soluble fiber and a type of prebiotic. Soluble fiber can hold water and thicken, which can add bulk to foods. It’s one of the reasons that it’s widely used in recipes, along with its ability to retain moisture and create a creamy texture.

Inulin is frequently found in low-fat or dairy-free yogurt, ice cream, and ready-to-drink protein shakes. Breads and baked goods may contain inulin to replace gluten as well.

Soluble fibers also help slow down the time it takes for food to travel through the body, which can help you feel fuller for longer while also stabilizing blood sugar levels.

Ice cream, yogurt, protein shakes, high-fiber/low-carb energy bars, cereals, breads and granola products often contain chicory root fiber. In addition to adding bulk to foods, it also makes products a bit healthier by boosting their fiber content, without adding extra calories.

In addition, it’s cheap to manufacture and has a naturally sweet taste. This is yet another attractive characteristic for food manufacturers, as using a chicory root sweetener can bump up the flavor of foods without added sugar, calories or carbs.

It also makes it a great addition to a ketogenic diet for those looking to quickly boost weight loss while also cutting back on carbs.

Inulin’s pleasant taste and low cost are reasons why it’s been used in combination with coffee during times of shortages. In fact, that discovery led to what is still known today as New Orleans-style coffee or chicory root coffee, which is a blend of regular or decaffeinated coffee and chicory root powder.

Wondering where to buy chicory root fiber? Thanks to its growing popularity, it can often be found at many supermarkets and health food stores. It’s also widely available online, either ground or in supplement form.

Chicory Root vs. Psyllium Husk

Chicory root and psyllium husk are both rich in fiber, which can be useful for maintaining blood sugar control and supporting regularity. Psyllium husk comes from a shrub-like herb called Plantago ovata, which grows worldwide but is most common in India. Meanwhile, chicory root fiber is the root of the chicory plant and has a pleasant, sweet taste.

Both are commonly used as supplements in tablet or capsule form. Ground chicory root and psyllium husk can also be added to smoothies or shakes as well.

Here’s a closer look at how the two stack up:

Chicory Root

• Natural, plant-based starch
• Helps treat diabetes
• Relieves constipation
• Improves cholesterol levels
• Prebiotic
• High-fiber
• Can help remedy IBS
• Treats diarrhea
• Treats eczema
• Relieves gas and bloating

Psyllium Husk

• Natural, plant-based starch
• Can help treat diabetes
• Relieves constipation
• Improves cholesterol levels
• Prebiotic
• High-fiber
• Treats diarrhea
• Helps eczema
• Relieves gas and bloating
• Reduces colon cancer risk and heart disease
• Treats hemorrhoids, hypertension and inflammatory bowel diseases

Interesting Facts

It’s thought that the coffee mixed with chicory concoction probably began in Holland and spread across other parts of Europe in the 1800s. Chicory root has traditionally been used in tea or in medicinal remedies to treat issues like jaundice, liver enlargement, gout and rheumatism.

While chicory became an American interest, coffee became the beverage of choice, and New Orleans became the second largest importer of coffee in the United States. However, it was during the American Civil War that Louisianans considered adding chicory root to their coffee due to the Union naval blockades cutting off shipments to the port.

In fact, chicory root was often used in times of shortages of coffee and was even used in prisons to help stretch out the coffee supply. Acorns and beets were later used in place of coffee as well. However, chicory had a more similar flavor profile, making it a much better and more cost-effective match.

Regardless, any Louisiana native will tell you that it’s not only one of the best and most delicious traditions, but it’s also a must-have when visiting. Known as the chicory in a café au lait, which is chicory coffee with hot milk, it has become an essential part of the history of New Orleans. You can find chicory a the grocery in the coffee aisle, and most claim that the few brands available all originated right in New Orleans.

Risks and Side Effects

There are numerous studies that still need to be conducted regarding chicory root fiber and chicory root extract. While research shows that there are several health benefits of chicory root, it’s always best to get fiber from whole foods whenever possible.

If you  have any underlying health conditions, be sure to check with your doctor before consuming chicory or taking a chicory root supplement. Chicory coffee is not recommended for women who are pregnant as it may trigger menstrual bleeding or miscarriage.

Some people may also be allergic to chicory, which can cause chicory root side effects like hives, rashes, itching and swelling. If you experience these or any other side effects after consuming chicory, discontinue use immediately, and talk to your doctor.

Final Thoughts

• Chicory root is a type of fiber called inulin, which is a plant-based carbohydrate that cannot be broken down by human digestive enzymes.
• Chicory root fiber is a common ingredient in many high-fiber and gluten-free products, which is produced by pulling the inulin from the roots of chicory plants.
• Some of the potential chicory root benefits include reduced stress, decreased inflammation and better gut health. It may also help protect the liver, promote blood sugar control and help manage osteoarthritis.
• Inulin is also classified as soluble and as a prebiotic. Soluble fibers can hold water and thicken or gel up, which can add bulk to foods. It’s one of the reasons that chicory root fiber is widely used in many products, along with its ability to retain moisture and provide a creamy texture.

The post Chicory Root: The Coffee Substitute Loaded with Fiber appeared first on Dr. Axe.

If you’ve researched antiviral herbs that help combat the common cold or flu, you probably came across echinacea — a powerful plant that’s currently booming in the natural health market.

What’s behind the surging popularity in this magnificently attractive flower? It’s because echinacea benefits our health and well-being like few plants on the planet. Now that’s something to get behind.

Once known as an alternative way to prevent the common cold, now echinacea is quickly becoming known for multiple uses and benefits — from helping combat cancer to alleviating pain.

And guess what? You don’t have to purchase echinacea products throughout the year to prevent illness. Instead, try making your own extract to take advantage of this plant’s incredible healing properties.

What Is Echinacea?

Echinacea is a native North American coneflower that was discovered and used as a traditional herbal remedy for more than 400 years by the Great Plains Indian tribes. Technically classified as an herb, several species of the echinacea plant are used to make medicine from its flowers, leaves and roots.

Prior to 1950 and the introduction of antibiotics, echinacea held an esteemed medicinal status. As the health care industry shifted, antibiotics became the rage, and the famed herb lost much of its esteem.

It’s become a popular plant to grow in North America, however. Also called Echinacea purpurea, commonly known as the pale purple coneflower, the echinacea plant is a favorite of gardeners and butterfly enthusiasts. An attractive flower that resemble daisies with mounded heads and rose, pink or purple petals, it grows on strong stems far above the foliage.

Most people don’t realize that the chemicals contained in the root differ significantly from those in the upper part of the plant. If we analyze the roots of the purple coneflower, we can see that they have high concentrations of volatile oils, while the parts that grow above the soil tend to contain more polysaccharides that are known to trigger immune function.

Echinacea extract is essentially a tincture from this upper part of the plant. 

Many of echinacea’s chemical constituents are, in fact, powerful immunity stimulators and can provide a significant therapeutic value, which is why the plant is often used for treating the common cold. A few echinacea constituents that you’re probably familiar with are essential oils, flavonoids, inulin, polysaccharides and vitamin C. 

On top of reports of the plant’s highly nutritious extracts, we’ve learned that the portion of the plant that grows above ground is the most effective. Interestingly, in Germany, dietary herbs are regulated by the government, and above ground parts of the Echinacea purpurea species are actually approved as natural remedies for preventing and treating urinary tract infections, upper respiratory tract infections, colds and slow-healing wounds.

Related: Usnea Benefits for the Kidneys, Immunity, Respiratory System & More

Health Benefits

What are the benefits of taking echinacea? Although there seems to be an infinite number of echinacea benefits, these nine stand out.

1. Helps Combat Cancer

Fascinating research about echinacea benefits regarding brain cancer has been published by the National Institutes of Health (NIH). Researchers state that the “medicinal value of phytochemicals contained in Echinacea is clearly evident and indicates that these agents, as well as phytochemicals not yet discovered in other herbs, may be valuable tools to combat tumors.” 

The use of echinacea as another alternative cancer treatment is now being recommended, literally, “alongside — or indeed in place of — conventional therapy,” according to researchers.

2. Boosts the Immune System

How does echinacea help with treating the common cold? Published in the journal Lancet Infectious Diseases, the University of Connecticut performed a meta-analysis study that evaluated the effects of echinacea using 14 studies.

It was determined that:

• Echinacea can reduce the chances of catching a common cold by 58 percent.
• Echinacea reduces the duration of the common cold by almost 1.5 days.

Craig Coleman, assistant professor of pharmacy practice and lead author of the study, added that, “The take home message from our study is that echinacea does indeed have powerful cold prevention and cold treatment benefits.”

This is exactly why echinacea products are one of several effective remedies for preventing and treating colds. 

Dr. Coleman found that “the significance of that finding becomes clear when you consider that Americans suffer from one billion colds annually and spend about $1.5 billion annually for doctor’s visits and another $2 billion annually on non-prescription cough and cold treatments.”

The United States Department of Agriculture Natural Resources Conservation Service reports that the immune system seems to be strongly influenced by the level of the echinacea dose. It appears that 10 milligrams of echinacea per one kilogram of body weight, taken daily over a 10-day period, is effective as an immunity stimulant. 

In addition, the medical journal Hindawi published material suggesting that echinacea stops viral colds. However, the most significant results of echinacea benefits were the effects when used on recurring infections.

To date, research shows that the plant probably reduces cold symptoms, but it seems that the effects of echinacea are more powerful once cold symptoms start.

Another study, this one published in Virus Research, evaluated the effects of echinacea against viral and secondary bacterial infections that often follow. Plant extracts were able to fight viral respiratory infections, including the flu, while also reducing inflammation and lowering the risk of developing bacterial complications.

Therefore, you can see from several controlled trials why echinacea products are used for viral illnesses, such as the common cold and flu, particularly extracts. They are a favorite recommendation for integrative physicians, homeopaths, naturopaths and more for their patients.

3. Alleviates Pain

Echinacea’s history began when Echinacea purpurea was used by the Great Plains Indians as a painkiller. It’s an especially effective pain reliever for the following types:

• Pain in the bowels
• Pain associated with headaches
• Pain associated with HSV (herpes)
• Pain associated with gonorrhea
• Pain associated with measles
• Snake bites
• Sore throats
• Stomach ache
• Tonsillitis
• Toothache

Recent research suggests that Echinacea purpurea and angustifolia activate the endocannabinoid system, enhancing its pain-relieving effects. In in vitro and vivo studies, the herb has proven to reduce inflammatory pain, such as arthritis and burns.

Some common ways to use echinacea products to combat pain are to drink herbal echinacea tea or make a paste out of the dried herb and rub it directly on the area that is affected.

4. Functions as a Laxative

Like many herbs, echinacea is particularly healing for the stomach and entire gastrointestinal tract. According to Medical Herbalism, for example, it has been shown to work as a mild laxative that provides constipation relief and works as a calming agent. 

Drinking the herbal tea is especially effective to help with this. For more chronic conditions, a cup of tea every day can help loosen the bowels — whereas two to three cups per day can help with sudden bouts.

However, to reduce the risk of side effects, be sure not to overuse this herb. To be safe, be sure to limit your tea to two cups a day, max, and take supplements as directed on their labels.

5. Acts as Anti-Inflammatory Agent

Inflammation is at the root of most diseases. Various factors — including stress, toxins in our food and poor sleep — all contribute.

Thankfully, as explained by the University of British Columbia, regular echinacea consumption can effectively reverse and alleviate various types of inflammation. 

Products containing echinacea may even help with uveitis, or eye inflammation. It’s a good idea for people who struggle with chronic inflammatory conditions, like rheumatoid arthritis, to regularly consume the herbal tea in order to reduce system-wide inflammation.

6. Helps Treat Skin Problems

Echinacea benefits the skin as well, including improving skin hydration and reducing wrinkles. Research shows that using skin products containing the plant’s extracts may help to boost skin health. Plus, it show no side effects, like skin irritation. 

 7. Helps Improve Mental Health

Echinacea angustifolia is the recommended species to help with specific ailments related to ADD/ADHD.

In a survey of herbal use in children with ADHD disorder or depression, echinacea was among the most common herbal medicines given for behavioral symptoms. Eighty-three percent of caregivers said they gave herbal medicines alone, whereas 13 percent gave herbal medicines with prescription drugs with the supervision of a health care professional. 

Both adults and children suffering from ADD/ADHD have a higher-than-normal chance of experiencing emotional disturbances, especially:

• Anxiety
• Depression
• Social phobias

Again, dosage is key. It’s recommended that people only take 20 milligrams at a time and no more.

In fact, taking more than 20 milligrams per dose can actually cancel out the echinacea benefits that relieve anxiety.

8. Relieves Upper Respiratory Issues

Because of its immune-boosting and anti-inflammatory effects, research indicates that this herb may work to improve the following upper respiratory symptoms: 

• Acute sinusitis
• All flus
• Asthma
• Common cold
• Croup
• Diphtheria
• Inflammation
• Strep throat
• Tuberculosis
• Whooping cough

In fact, in a clinical study of asthma sufferers, echinacea acted similarly to classic synthetic drugs in treating asthma. Researchers wrote, “Recent studies have shown that secretion of asthma-related cytokines in the bronchial epithelial cells can be reversed by Echinacea preparations.”

In particular, echinacea showed significant bronchodilatory and anti-inflammatory effects. Study authors concluded that this “provide(s) a scientific basis for the application of this herb in traditional medicine as a supplementary treatment of allergic disorders of the airways, such as asthma.”

For more severe issues, supplement products are the way to go as drinking tea, for instance, is just not concentrated enough.

9. Fights Infection

Echinacea is also a fantastic remedy for a whole slew of infections. One study found that taking echinacea and applying a medicated cream to the skin can lower the rate of reoccurring vaginal infections by to 16 percent compared to simply taking the medicine alone.

It’s also known to help with:

• Bloodstream infections
• Genital herpes
• Gum disease
• Malaria
• Syphilis
• Typhoid
• Urinary tract infections
• Vaginal yeast infections

Uses

Echinacea is used for the prevention and treatment of several common issues, from the common cold to aging skin. Here are the herb’s top uses as indicated by controlled trials and reviews of research:

1. Helps Prevent Catching a Cold

A review of 82 studies published in 2018 in Evidence-Based Complementary and Alternative Medicine concluded that echinacea use — 2,400 milligrams of extract/day — for four months may help keep you from catching a cold or at least reduce the severity and duration of symptoms of you do catch one.

2. Reduces Cold Symptoms and Duration of Cold

A meta-analysis of studies published in 2015 in the Journal of the American Medical Association found that echinacea use, if started when the first symptoms appear, may help modestly reduce the duration and severity of the common cold.

3. Helps Avoid the Flu

A cell study published in 2009 showed that various types of flu viruses, including potentially lethal bird flu and swine flu, were unable to infect cultured human cells that had been exposed to echinacea extract.

While lab study findings do not always prove true in living humans, these results — combined with the results of human studies showing the benefits of echinacea uses in humans — suggest that the herb may be worth trying right away if you’ve been exposed to someone with flu or it is “going around” in your area.

4. Reduces Flu Symptoms and Duration of Illness

A study out of Europe published in 2015 revealed that echinacea was as effective as the prescription medication Oseltamivir for lessening the severity and duration of flu symptoms as well as preventing adverse effects when started at the first sign of infection. It’s important to take echinacea at the first sign of flu symptoms to be most effective.

In addition, other echinacea uses supported by research include helping:

• combat cancer
• boost immunity
• alleviate pain
• treat constipation
• fight inflammation
• improve skin
• support mental health
• relieve upper respiratory issues

Risks and Side Effects

It’s important to know that there may be side effects to taking too much echinacea. In some cases, high doses of the plant’s extracts can sometimes cause nausea and dizziness, particularly in those who have allergies. Therefore, it’s not considered safe to use for treatment of seasonal allergies, for example.

It has also been reported that injected echinacea can cause more severe reactions, such as:

• diarrhea
• disorientation
• dizziness
• dry mouth
• fever
• headache
• insomnia
• joint and muscle aches
• nausea
• numbness of the tongue
• sore throat
• stomach pain
• unpleasant taste
• vomiting

It’s also possible have an allergic reaction to echinacea, so starting slowly, in small doses, is important.

The bottom line when it comes to the plant’s side effects: Don’t exceed ingesting safe and recommended amounts. To avoid long-term, excessive use, take a break every few weeks if you are using supplements regularly.

Forms and Dosage

Echinacea is available over the counter in many places, including health food stores, online and even pharmacies and supermarkets. It’s sold in many different forms, including liquid extracts, dried herb, capsules or pills, and even as echinacea tea. Sometimes it’s combined with the herb goldenseal in some immune support supplements. 

Although there is no formal proof on how to best use echinacea, the NIH offers the advice that regular daily use is definitely beneficial for immunity and overall health. For this reason, it’s often used for the common cold and flu. 

Some sources says that echinacea seems to be most effective when taken as soon as symptoms appear and taken many times a day for seven to 10 days. It’s also believed that liquid forms of echinacea may prove more effective than capsules, which is due to the absorption rate. 

Whether or not you’re using it for yourself or your children, always remember to use an alcohol-free preparation. 

As a final note of caution, it’s sadly common that products are mislabeled as the species of echinacea or the preparations don’t contain the labeled amount of ingredients. That’s why it’s so important for people to use products from trusted and transparent brands. 

Conclusion

• There are many traditional echinacea benefits and uses, but the strongest scientific evidence available currently supports echinacea use (as echinacea extract or echinacea tea) as a way to help slow the development and reduce the intensity and duration of upper respiratory viral infections, such as the common cold and influenza (flu).
• Other echinacea uses supported by controlled trials include helping combat cancer, boosting immunity, alleviating pain, treating constipation, fighting inflammation, improving skin and more.
• You can grow your own echinacea and make your own homemade extract to try out the power of echinacea uses, but start slow and in small doses to avoid allergic reactions to the herb or other adverse side effects.

The post 9 Echinacea Benefits and Uses — from Colds to Cancer appeared first on Dr. Axe.

Looking for a natural remedy that has a long history of medicinal use? There’s evidence that the elderberry plant may have been cultivated by prehistoric man. There are also recipes for elderberry-based medications dating back to Ancient Egypt.

However, most historians typically trace its healing abilities back to Hippocrates, the ancient Greek known as the “Father of Medicine,” who described the plant as his “medicine chest” because of the wide array of health concerns it seemed to treat. Whether we’re talking cavemen, ancient Egyptians or ancient Greeks, this remedy definitely goes way back, which is why it’s no wonder it’s known as one of the top antiviral herbs on the planet.

Health benefits of the elder plant include naturally improving:

• sinus issues
• nerve pain
• inflammation
• chronic fatigue
• allergies
• constipation
• even cancer

Research published in the Journal of International Medical Research suggests that when it’s used within the first 48 hours of onset of symptoms, the plant may even help relieve and shorten the duration of cold and flu. For this reason, the government actually employed the use of elderberry to fight the flu during the 1995 Panama flu epidemic.

Does it really work? What exactly does it do, and how can you use it to promote better health?

Here’s what you need to know, including its many benefits.

What Is Elderberry?

Sambucus is a genus of flowering plants in the family Adoxaceae. The different species of Sambucus are commonly called elderberry or elder. The berries and flowers of the elder plant are used as medicine.

Elderberry is native to Europe, Africa and parts of Asia, but it’s become common in the U.S. It has deciduous leaves, white flowers (elderflowers) and berries that turn from green to red to black when ripe.

Elder is commonly found growing in woodlands and hedgerows.

Sambucus nigra is the full scientific name of the most common variety used for medicinal purposes, as well as the species on which the majority of scientific research has been conducted. It’s a deciduous tree growing up to 32 feet tall with cream-white flowers and blue-black berries.

Other common names for Sambucus nigra include black elder, European elder, European elderberry and European black elderberry. The elderberry bush or elderberry tree yields the berries that are commonly used in syrups, jams and wine, among other medicinal and culinary delights.

In addition to black elderberry, there are several other varieties available as well. Some of the most common include:

• Black lace elderberry
• Red elderberry
• Adams elderberry
• Lemon lace elderberry
• Black beauty elderberry
• Blue elderberry
• York elderberry

European elder flowers contain approximately 0.3 percent of an essential oil composed of free fatty acids and alkanes. The triterpenes alpha- and beta-amyrin, ursolic acid, oleanolic acid, betulin, betulinic acid and a variety of other minor components have been identified.

Elderberry fruit contains quercetin, kaempferol, rutin and phenolic acids. It also contains flavonoids, which have antioxidant properties that can help prevent cell damage, and anthocyanidins, which are chemical compounds that are known to have immune-boosting properties.

The raw berries are made up of 80 percent water, 18 percent carbohydrates, and less than 1 percent each of protein and fat. Elderberries are naturally high in vitamin C, vitamin A, vitamin B6, iron and potassium, among several other essential nutrients.

Benefits

1. Provides Cold and Flu Relief

One of the most well-studied elderberry supplement benefits is its powerful immune-boosting properties. The berries contain chemical compounds called anthocyanidins, which have been found to possess immunostimulant properties.

Research actually shows that elderberry is a safe, efficient and cost-effective treatment for the common cold and flu. A 2021 systematic review screened 1,187 records and five randomized trials on elderberry for the treatment or prevention of viral respiratory illness. Researchers found that elderberry may reduce the duration and severity of symptoms related to colds and influenza, and there’s no evidence that it overstimulates the immune system.

A 2016 study published in Nutrients showed that elderberry supplementation was able to reduce cold duration and symptoms in people using air travel. People using this herb from 10 days before travel until four to five days after arrival overseas experienced, on average, a two-day shorter duration of their colds as well as a noticeable reduction in cold symptoms.

Several studies have found benefits to support the use of elderberry for flu symptoms as well. Specifically, the flavonoids in the berries bind to the H1N1 human influenza virus as well as the H5N1 avian influenza virus.

A 2009 study randomized patients into two groups. One group was given four doses of 175-milligram proprietary elderberry extract daily, and the other group received a placebo for two days.

The group treated showed significant improvement in most signs of flu, while the placebo group showed no improvement in symptom severity. Researchers concluded that the extract is effective in controlling influenza symptoms.

Another study published in the Journal of International Medical Research referenced above suggests that when elderberry is used within the first 48 hours of the onset of signs of flu, it can shorten the duration of flu symptoms by an average of four days.

2. Reduces Sinus Infection Symptoms

With elderberry’s anti-inflammatory and antioxidant properties, it makes sense that it can help treat sinus issues and diseases related to respiratory health. A sinus infection is a condition in which the cavities around the nasal passages become inflamed, and this antiviral herb has promise as a sinus infection remedy.

A study conducted by the Institute of Complementary Medicine’s Department of Internal Medicine at the University Hospital in Zurich, Switzerland examined the use of a product called Sinupret, which contains elderberry extract. The researchers used Sinupret to treat bacterial sinusitis along with an antibiotic (doxycycline or vibramycin) and a decongestant. Interestingly enough, those who took the combination did better compared to those who did not take Sinupret at all.

3. Lowers Blood Sugar

Both the elder flower and the berry have traditionally been used to treat diabetes. Research has confirmed that extracts of elderflower stimulate glucose metabolism and the secretion of insulin, which could potentially help lower blood sugar levels.

Research published in the Journal of Nutrition evaluated black elderberry’s insulin-like and insulin-releasing actions in vitro. The study found that an aqueous extract of elder significantly increased glucose transport, glucose oxidation and glycogenesis without any added insulin.

Glycogenesis is the process by which excess sugar is cleared out of the bloodstream and into your muscles and liver to help maintain normal blood sugar.

Furthermore, a 2017 animal study published in the International Journal of Molecular Sciences noted that elderberries can serve as a potential source of bioactive compounds for formulations used for the management of diabetes. Researchers found that both lipophilic and polar extracts of the berry lowered insulin resistance in rats with type 2 diabetes.

4. Acts as a Natural Diuretic

A diuretic is a substance that promotes the production of urine. Research indicates that elder leaves, flowers and berries were used for their diuretic properties in rural populations as natural medicine. Even the bark of the plant was used for its diuretic and slimming effects.

Doctors prescribe diuretics when the body retains too much fluid, which is a common problem in older adults. Thanks to its ability to act as a safe diuretic, elderberry has been shown to promote both urination and bowel moments to help protect against fluid retention.

5. Promotes Regularity

In traditional or folk medicine, the elder plant was used as a laxative to relieve constipation. It was added to herbal mixtures to improve regularity.

Some research suggests that elderberry tea benefits constipation and can help support regularity and digestive health. A small, randomized trial found that a specific compound containing elderberries along with several other plants could act as an effective natural laxative for the treatment of constipation.

Unfortunately, however, there are currently no studies evaluating elderberry itself for constipation relief, so more research is still needed.

6. Supports Skin Health

Elderberry has made its way into cosmetic products, and for good reason. Its content of bioflavonoids, antioxidants and vitamin A makes it awesome for skin health. Not only that, but researchers also suspect that a compound found in the berry could give a natural boost to skin.

Anthocyanin is a type of natural plant pigment found in elderberry that has been shown to have anti-inflammatory and antioxidant properties. Some researchers suspect that this compound may improve skin’s structure and condition to enhance overall skin health.

7. Eases Allergies

In addition to using elderberry syrup for colds, the flowers of the elder plant are also known to be an effective herbal allergy remedy. Since allergies involve an overreaction of the immune system as well as inflammation, research suggests that the herb’s ability to improve immune function and calm inflammation can help provide allergy relief.

Some herbalists put black elder flower on the list of most effective herbs used for treating hay fever-like symptoms. It can be used for allergies on its own or in combination with other herbs and natural remedies.

8. Could Have Cancer-Fighting Effects

Edible berry extracts like elderberry extract are rich in anthocyanins and have been shown to have a broad spectrum of therapeutic, pharmacologic and anti-carcinogenic properties. In vitro studies specifically indicate that the elderberry has some chemopreventive properties, which can help inhibit, delay or reverse cancer formation.

One study published in the Journal of Medicinal Food compared the anticancer properties of European and American elderberry fruits. European elderberry (Sambucus nigra) is known for its medicinal use and contains anthocyanins, flavonoids and other polyphenolics, which all contribute to the high-antioxidant capacity of its berries. American elderberry (Sambucus canadensis) has not been grown or promoted as a medicinal plant like its European relative.

This study tested extracts of both berries to assess anticancer potential and found that both demonstrated significant chemopreventive potential. Additionally, the American elder extract showed inhibition of ornithine decarboxylase, which is an enzyme marker related to the promotion stage of cancer formation.

Thus, elderberries show potential as cancer-fighting foods.

9. May Improve Heart Health

Although studies have found mixed results, some research suggests that elderberry extract may improve heart health.

For example, one animal model showed that giving mice with high cholesterol and HDL cholesterol dysfunction anthocyanin-rich black elderberry extract helped reduce hepatic cholesterol levels and improved HDL function. This may be due to the presence of anthocyanins, which are polyphenols that have demonstrated antioxidant and anti-inflammatory activities.

Another study found that elderberry extract may have beneficial effects on high blood pressure. When polyphenols extracted from the plant were administered with renin inhibitors to rats with hypertension, they reduced arterial pressure.

Researchers suggest that using polyphenols to lower blood pressure may also help reduce the side effects of blood pressure-lowering medications and improve overall quality of life.

Related: 10 Holy Basil Benefits: Tulsi Helps Anxiety, Acne & More

Nutrition Facts

A one-cup serving of raw elderberries (about 145 grams) contains approximately:

• Calories: 106
• Total Carbohydrates: 26.7 g
  • Fiber: 10.2 g
• Total Fat: 0.7 g
  • Saturated Fat: 0.03 g
  • Polyunsaturated Fat: 0.4 g
  • Monounsaturated Fat: 0.1 g
  • Trans Fat: 0 g
• Protein: 1 g
• Sodium: 8.7 mg (0.4% DV)
• Vitamin C: 52.5 mg (58% DV)
• Vitamin B6: 0.3 mg (18% DV)
• Iron: 2.3 mg (13% DV)
• Copper: 0.1 mg (11% DV)
• Potassium: 406 mg (9% DV)
• Thiamine: 0.1 mg (8% DV)
• Riboflavin: 0.1 mg (8% DV)
• Phosphorus: 56.6 mg (5% DV)
• Vitamin A: 43.5 mcg (5% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

How to Use

Wondering where to buy elderberry and how to start adding it to your diet? It is available at many local health stores and online retailers and can be purchased in a variety of different forms.

Elderberry gummies, elderberry wine and elderberry juice are all popular options for getting your fix of this incredible ingredient.

When it comes to colds, flu and upper respiratory issues, elderberry syrup is very popular. There are high-quality brands readily available for purchase, or you can find many online resources for how to make elderberry syrup to try making it at home.

Most elderberry syrup recipe options out there involve simmering elderberries with a bit of water and a variety of other healing herbs for 45 minutes to an hour.

Elderberry tea is another great option, especially if you use elderberry for flu and cold symptoms. You can either buy tea bags or purchase dried berries or flowers and make a tea by combining one tablespoon of berries or flowers with eight ounces of water. Try adding lemon, cinnamon or mint to give the flavor and health benefits a hearty boost.

Not a fan of hot teas or black elderberry syrup? Then you can try elderberry juice, which is sweet, tart and refreshing. Just be sure not to purchase one that has too much added sugar.

Risks, Side Effects and Interactions

Despite the many health benefits associated with this medicinal plant, there are several elderberry side effects to consider as well.

Ripe, cooked berries from most of the Sambucus species are edible. However, you should not consume raw berries or other parts of the plant since they contain a cyanide-inducing chemical, which can result in nausea, vomiting or diarrhea.

Generally, commercial preparations don’t cause adverse reactions when used at recommended dosages.

Elderberry appears to have few side effects when used properly for short periods of time of up to five days. Occasionally, however, elderflowers and elderberries can cause allergic reactions.

Discontinue use if you have a mild allergic reaction, and seek medical attention if you have a serious allergic reaction.

Using elderberry supplements for kids is not recommended unless you’ve consulted with your pediatrician. If you’re pregnant or breastfeeding, don’t take this herb, as research is lacking on its effects on fetal health and development.

If you have an autoimmune disease, such as rheumatoid arthritis, ask your doctor before taking elderberry supplements because it may stimulate the immune system. If you have any other ongoing health concerns, talk with your health care provider before taking it as well. People with organ transplants should not take elderberry.

Because of its powerful effects on health, elderberry supplements could potentially interact with several medications. If you currently take any of the following medications, you should talk to your health care provider before using an elderberry supplement or any other elder plant products:

• Diabetes medications
• Diuretics (water pills)
• Chemotherapy
• Immunosuppressants, including corticosteroids (prednisone), and medications used to treat autoimmune diseases
• Laxatives
• Theophylline (TheoDur)
  

Conclusion

• Elderberry is a type of plant that is cultivated for its medicinal properties and used to treat a variety of conditions.
• What are the benefits of elderberry? It may provide relief from the common cold and flu, as well as allergies and sinus infections. It may also help lower blood sugar, improve heart health, support healthy skin and act as a natural diuretic.
• This herb is available in syrup, juice and tea form. Supplements can be purchased at many health stores or made at home.
• What are the side effects of elderberry? Although commercial preparations are generally safe for consumption, eating raw elderberry may cause symptoms like nausea, diarrhea and vomiting.
• Using this antiviral herb is not recommended for women who are pregnant or breastfeeding, children, or those with autoimmune disorders.
• Does elderberry interact with medications? If you’re on chemotherapy or take diabetes medications, diuretics, immunosuppressants, laxatives or other medications, talk to your doctor before starting supplementation.

The post Elderberry Benefits for Colds, Flus, Allergies and More appeared first on Dr. Axe.

If you’ve ever eaten sushi, you’re likely familiar with the beautiful, pistachio-green, paste-like dollop of color known as wasabi that typically adorns the plates of rolls and sashimi.

I’m sure you can recall that first time when the somewhat painful rush of vapors hit your nasal passages combined with the wakame seaweed, rice, soy and a horseradish-like blend of flavors. You may have even been warned to have just a little bit mixed with your soy sauce, but did you heed the warning?

It’s the mustard-like taste mixed with the excitingly burning feeling of wasabi that many long for when eating their sushi, and due to its popularity, it’s now become a favorite among other treats, such as wasabi peas and wasabi popcorn.

Fortunately, when you get your hands on some real wasabi (and not the fake stuff that’s commonly offered in restaurants) it also has a host of health benefits — everything from improving gut health to treating foodborne illnesses and even potentially combatting cancer cells. So let’s dig in and clear our sinuses with this powerful flavor-enhancer.

What Is Wasabi?

True wasabi comes from the root-like stem, or rhizome — which is similar to the consistency of fresh ginger — scientifically known as Wasabia japonica. It’s part of the Cruciferae family and a relative to plants like cabbage, cauliflower, broccoli, horseradish and mustard greens.

Wasabi is generally cultivated in Japan, and it’s sometimes referred to as Japanese horseradish. It has an extremely strong and stimulating flavor that’s accompanied by a burning sensation. The pungent constituents of wasabi come from allyl isothiocyanate (AITC), which is known as mustard oil and derived from cruciferous vegetables. AITC forms in wasabi immediately after the root is grated very finely, when a glucosinolate in wasabi reacts with the enzyme myrosinase.

The wasabi plant grows naturally along stream beds in the mountain valleys of Japan. Growing wasabi is difficult, which is why real wasabi is hard to come by in restaurants. Wild wasabi only thrives in certain areas of Japan, but farmers in other locations, including the U.S., have made an effort to create the perfect environmental conditions for the plant.

How to Tell Real vs. Fake Wasabi

It’s true that real wasabi provides a range of health benefits, but how do you know that you’re eating the real thing? Interestingly, this Asian superfood you’ve eaten may actually be a fake. Instead, it’s likely a good substitute containing horseradish root, mustard and a little food coloring. Even in Japan, where it’s derived, getting the real thing may be a challenge.

It’s also common to see European horseradish as wasabi’s replacement in many culinary dishes. Why? A few reasons lead to this. One is that horseradish still provides that nasal vapor, even if kept overnight, whereas the pungency of real wasabi only lasts for about 15 minutes. This is why it’s best to grate it as you need it. Ideally, you would have your rhizome and your own grater at a restaurant so you get it as fresh as possible.

The flavor is greatly affected by how finely it’s grated. Traditionally, the best way to grate wasabi is by using a sharkskin grater, called an oroshi, which resembles fine sandpaper.

So why are we getting the wasabi runaround? It provides challenges due to the difficulty in its cultivation process. Because of this, some companies opt for growth and production using greenhouses. They produce and sell fresh and freeze-dried wasabi rhizomes, jars and tubes of wasabi paste, powder and other condiments flavored with wasabi. For all you sushi lovers out there, you may be able to get the real thing soon.

So how do you know if you have real wasabi? Of course, you can do a little research and ask if you’re trying to seek a true wasabi menu. True wasabi is known as Sawa wasabi, and it’s usually treated as a delicacy. It also tastes more herbal than the horseradish, and while it’s hot, it doesn’t have the lingering, burning aftertaste that you may be used to with the imposter. It tastes smoother, cleaner, fresher, and more plant-like or earthy than horseradish.

Why do we eat wasabi with sushi? It’s meant to accentuate the delicate taste of fish. The taste of real wasabi enhances the taste of sushi, while some argue that the taste of “fake wasabi” is actually too strong for delicate fish and overpowers sushi. You wouldn’t get that “my mouth is on fire” feeling from the real thing.

Nutrition Facts

A one-cup serving of raw wasabi root (about 130 grams) contains approximately:

• Calories: 142
• Total Carbohydrates: 30.6 g
  • Fiber: 10.1 g
• Total Fat: 0.8 g
• Protein: 6.2 g
• Sodium: 22.1 mg (1% DV)
• Vitamin C: 54.5 mg (61% DV)
• Vitamin B6: 0.4 mg (24% DV)
• Manganese: 0.5 mg (22% DV)
• Copper: 0.2 mg (22% DV)
• Magnesium: 89.7 mg (21% DV)
• Zinc: 2.1 mg (19% DV)
• Thiamine: 0.2 mg (17% DV)
• Potassium: 738 mg (16% DV)
• Calcium: 166 mg (13% Dv)
• Phosphorus: 104 mg (8% DV)
• Riboflavin: 0.1 mg (8% DV)
• Iron: 1.3 mg (7% DV)
• Folate: 23.4 mcg (6% DV)
• Niacin: 1 mg (6% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Wasabi also contains smaller amounts of vitamin A and pantothenic acid.

Health Benefits

In addition to its culinary uses, scientists have started investigating wasabi’s medicinal uses. It’s thought to alleviate symptoms in a number of disorders, including allergies, asthma, cancer, inflammation and neurodegenerative diseases. Here are some of the most important health benefits this common Japanese accompaniment provides:

1. Kills Harmful Foodborne Bacteria

Studies show that wasabi provides a powerful punch when it comes to protection against some bacteria. One study conducted at Chiba University’s Laboratory of Plant Cell Technology in Japan notes that using it on potatoes made them more disease-resistant.

Another study published in the Journal of Applied Microbiology shows the same when applied to tomatoes. Incorporation of selected wasabi culture into potted soil significantly reduced bacterial infection on tomatoes, and treating the tomatoes yielded excellent control efficacies against M. incognita with the fresh wasabi residue. Other than the high price, this could make it a great option for natural disease management using a combination of endophytes, common and highly diverse microorganisms that live within plant tissues and the host residue.

2. Prevents Tooth Decay

Due to its ability to eliminate bacteria, wasabi is a natural antimicrobial agent often used with raw fish. This is mainly because of the isothiocyanate vapors it produces. These vapors help deter the development of yeast, mold and bacteria.

Interestingly, research shows that it can also help prevent tooth decay and cavities by destroying the bacteria that may cause it.

3. Combats Cancer Cells

Wasabi contains powerful phytonutrients, or phytochemicals, called isothiocyanates. Isothiocyanates are sulphur-containing phytonutrients with strong anticancer effects. They occur naturally as glucosinolate conjugates in cruciferous vegetables, like wasabi. When the raw vegetables are chewed, the plant cells are broken down and an enzyme called myrosinase converts into isothiocyanates.

Their anticancer effects occur as they neutralize carcinogens — therefore, reducing the negative impact of the poisons. Studies have shown that isothiocyanates may help prevent lung cancer and esophageal cancer and can help lower the risk of other cancers, including gastrointestinal cancer. That means you can add wasabi to the list of cancer-fighting foods.

4. May Help Reduce Pain Caused by Inflammation

The compounds in wasabi might also help scientists develop a new treatment for pain. Researchers at the University of California at San Francisco studied isothiocyanates that trigger a reaction in the TRP receptors, which are responsible for sending a pain signal to the brain, in the nerve cells in our tongues and mouths.

A scientist bred mice that lacked one type of TRP receptor and found that the mice didn’t react to compounds that contained isothiocyanates. Evidence also shows that the receptor is responsible for inflammation. This means the isothiocyanates may have blocked that receptor — which in turn could make for a useful painkiller.

5. Improves Gut Health

Studies show that the root has characteristics that may suppress bacteria found in the gut, such as gastric inflammation and possibly even stomach cancer. It’s possible that it can prevent food poisoning, which is one of the reasons it’s served with raw fish.

Wasabi peas are a great option for the intestinal tract since they help remove toxic substances from your body by helping eliminate the possibility of getting diverticulitis complications. The detox happens because the peas are high-fiber foods. That fiber is needed to help push stool forward and get it ready for expelling. Without fiber to add bulk to the stool, the colon has to work harder than normal, and the pressure from this may cause pouches to form in weak spots along the colon, creating discomfort and potentially contributing to leaky gut syndrome.

6. Could Be Used as a Smoke Alarm

Now that you know just how amazing wasabi can be for the body, imagine if it could alert you to a fire. The intense vapor that can feel brutal to the nose can actually help those who are hard of hearing.

Japanese scientists focused on its pungent smell to create a prototype of a smoke alarm for the hearing impaired. It works by spraying a wasabi extract into a room when smoke is detected. In this preliminary study, 13 out of 14 test subjects were awakened by the scent within two minutes of the alarm being triggered, and one subject actually woke up in 10 seconds.

Buying and Using Wasabi

This Asian superfood can be found with a little effort, but it can be pricey. You want to look for the “Authentic Asian Superfood” certification mark on the label since all products using this mark have been rigorously tested to ensure they’re authentic.

Real wasabi can be found as a root that can be grated and made into a powder or a paste. You can also make a wasabi sauce, which can be prepared in a variety of ways. It generally includes wasabi paste, lime juice, ginger, salt and vinegar. The leaves of the wasabi plant can be eaten in raw in salads, pickled or even dried into chips similar to kale chips.

As far as the cost of wasabi, it varies depending on the season and the grower’s proximity to the market, as well as the typical supply and demand. It does not travel very well, and if the grower isn’t near the market it sells to and it can’t be delivered to the end user within about two days, it deteriorates. However, if you’re nervous about how long wasabi lasts, if kept chilled and wrapped in a damp paper towel, its shelf life can go as far as 10 days or so.

Real wasabi must be hand-harvested, and because most shops purchase small amounts at a time, the price gets driven upward. The growth cycle is 18 months to three years, and the plant is very difficult to grow — yet another reason that there is a high price on the real stuff. But if you want it, in addition to looking for the “Authentic Asian Superfood” certification mark on the label, check with your local health food store.

When shopping for wasabi, you’ll likely find the wasabi root, or rhizome, for sale. Once you find the real stuff, there are a few tips for preparing wasabi yourself. Fresh wasabi is grated to release its flavor, but first, scrub it very gently. You can peel it before grating, but you don’t have to. Using the finest holes on your grater, carefully grate wasabi and then crush it with the back of a knife to release even more flavor. Allow it to sit for about five minutes, and then your wasabi paste is ready to go.

There’s also an option to buy real wasabi powder, which is usually less expensive than buying the fresh rhizome or paste, but the flavor isn’t exactly the same.

Recipes

There are several ways to incorporate this nutrient-dense plant. Start with the following recipe:

Wasabi Ginger and Garlic Roasted Red Potatoes

INGREDIENTS

• 2 pounds red potatoes, halved
• 3 teaspoons wasabi powder
• 1 full head of garlic
• 2 tablespoons extra virgin olive oil 
• 1 teaspoon ginger, minced
• 1–2 teaspoons water
• Sea salt and fresh black pepper to taste

DIRECTIONS:

1. Preheat the oven to 425 degrees F.
2. Break the raw garlic clove up into separate bulbs and peel.
3. Place the potatoes and garlic in a large pot, and cover with cold water. Bring to a boil over high heat, and simmer for about 5–10 minutes. You want to parboil them to help reduce the baking time and help them stay moist. Remove from heat as needed. Finish the process by roasting them in the oven so they can get golden brown and a little crisp.
4. In a small glass bowl, mix the wasabi powder and ½ teaspoon of water. Begin mixing and add more water, if needed, until a thick paste is created. Cover and set aside.
5. Drain the water from the potatoes, and return the potatoes to the pot. Place the garlic bulbs in the pot with the potatoes.
6. Grab the bowl of wasabi and add the ginger, olive oil, salt and pepper. Blend well. Now, add the mixture to the potatoes and garlic until they’re well-coated.
7. Place on a cookie sheet or baking dish, and put in the oven until golden brown. You may need to flip them once or twice so they brown on all sides. Watch them carefully so they don’t burn. Remove from the oven and serve warm.

You can also try the following recipes:

• Smoked Salmon Sushi Bowl
• Wasabi Green Peas

History

Grown naturally in mountain streambeds, wasabi has been cultivated by the Japanese for more than a millennium. Some is grown in semiaquatic environments known as Sawa, which yields higher-quality wasabi due to its larger producing rhizomes, and in fields called Oka.

It’s a plant in the Brassicaceae family and is also called Japanese horseradish. The stem is used as a condiment and has an extremely strong pungent effect, much like hot mustard, producing vapors that stimulate the nasal passages more than the tongue. 

We’ve learned through excavations of archeological remains that the Japanese ate it as early as 14,000 B.C. to 400 B.C. Once they learned of its antiparasitic and sterilizing effects, they ate small-rooted Sawa wasabi as medicine. The book, “Wasabi No Subete” (“All About Wasabi”), which is a late seventh-century wood strip suggesting the existence of an herb garden, was unearthed in 2001 at the ruins of Japan’s ancient capital in Asukamura, Nara Prefecture. It contained a series of kanji characters signifying wasabi.

We’re not quite sure where it was first cultivated, though Utogi, which is a mountain village in the upper reaches of Abe River in Shizuoka Prefecture, is likely the origin. During the Keicho era (1596–1615), it’s believed that a villager brought home the wild plants from Mt. Wasabi, the source of Utogi River, and replanted them in spring near the village. Eventually, the roots grew large, and the idea of planting it caught on within the village — a village that has since been preserved in Utogi. 

In 1607, the plants were presented to Tokugawa Ieyasu, who was the founder and first shogun of the Tokugawa shogunate of Japan. We know that Ieyasu highly prized the wasabi, and we think it’s because its leaves resemble those of the plant Asarum caulescens, which are featured in the family crest of the Tokugawa clan.

The reason it gained prominence with the development of sushi was because the flavor counters the smell of raw fish. This is due to the hot vapors that sting the nose after consumption. It also enhances the appetite and prevents food poisoning, as noted in the study above. It’s no surprise that its cultivation became popular Shizuoka, and it was actively traded in markets given the high consumption of raw fish.

Risks and Side Effects

Just to reiterate, real wasabi and the look-a-like versions made with horseradish usually give a rather intense burning effect in the nasal passages and can even cause the eyes to water. If you’ve never tried it, please start slowly, using only a little bit so you have a better experience. If spicy foods cause problems for you, it may be best to avoid it altogether.

What happens when you eat a lot wasabi? Well, beyond experiencing the burning sensation in your nose and mouth, you may develop some gastrointestinal issues as well. This is because wasabi and other spicy foods stimulate the liver and gallbladder, causing side effects like diarrhea and nausea. Can eating too much wasabi kill you? Although there’s not enough research on this question to answer scientifically, it is unlikely that you will die from wasabi overload. However, you will experience some major digestive and respiratory issues.

Wasabi may slow blood clotting in some people, so if you are having surgery and want to reduce the risk of excessive bleeding, it’s probably best to avoid eating it for at least two weeks beforehand.

Final Thoughts

• Believe it or not, chances are when you think you’re eating wasabi, you’re actually consuming an imposter made with horseradish. Why? Real wasabi’s pungency on lasts about 15 minutes, for starters. Plus, it’s not as easy to produce and keep as horseradish, while they have similar tastes and effects.
• The good news is you can find the real thing. That’s important because the real thing has been shown to kill harmful foodborne bacteria, prevent tooth decay, kill cancer cells, help reduce pain caused by inflammation, improve gut health and even be effective as a smoke alarm.
• So if you can handle spicy, nasal-clearing foods, add this remarkably nutritious condiment to your diet today!

The post Wasabi Benefits the Gut + Fights Food-Borne Bacteria appeared first on Dr. Axe.

Bay leaf is often called for in recipes like soups and sauces — however most often the directions say to remove the bay leaves before digging in. That may leave you wondering: Are bay leaves edible, and are there bay leaf benefits for health?

This herb has been around for centuries and utilized for both medicinal purposes as well as for flavoring flood. Used in cooking for a distinctive, savory flavor or fragrance for meats, soups and stews, and even as an ingredient in a cologne known as bay rum, you may find bay leaf in cosmetics, soaps and detergents as well.

Bay leaf does offer some impressive health benefits, such as helping reduce gas and bloating and fighting free radical damage thanks to its antioxidants. There’s even some evidence it may help treat dandruff, muscle and joint pain, and skin infections.

Find out below how to use this ancient herb for its anti-inflammatory and anti-aging effects.

What Is Bay Leaf?

Bay leaves grow on a group of evergreen plants that belong to the plant family called Lauraceae. These plants produce aromatic leaves that are used in cooking and for other purposes.

They are available whole/fresh, dried or ground into powder.

Turkish bay leaves are the most commonly used type. They grow on the ancient tree called Laurus nobilis, which is native the Mediterranean region.

The baby leaf is delicately fragrant, with an herbal and floral aroma and a somewhat bitter taste. The smell and flavor come from the plant’s essential oil, which is about 2 percent of the plant by weight.

Bay leaf is said to have a stronger aroma than taste, which is why it isn’t always ingested but is also slowly steeped to make tea or flavor sauces, burned for its smell, and used in other ways.

It’s most common to use the dried version of the whole leaf when cooking, but most often the leaf is removed from dishes before being served. Because the whole leaves can be a choking hazard, they are taken out of recipes like sauces, rice dishes and soups before serving, although their flavor still remains in the dish.

Types/Varieties

The name “bay leaf” refers to various plants, including:

• Bay laurel
• California bay leaf
• Indian bay leaf
• Indonesian bay leaf or Indonesian laurel
• West Indian bay leaf
• Mexican bay leaf

It seems that various references to the bay leaf species cause some confusion in regard to what’s considered a “true bay leaf.”

To be a true bay leaf, most experts tell us that that leaf must come from the tree Laurus nobilis. This particular species is also sometimes called bay laurel or sweet bay.

Related: What Is Allspice? Benefits, Uses, Substitutes & More

Nutrition Facts

Like other herbs, bay leaves are low in calories and high in vitamins and antioxidants, including vitamin A and polyphenols. One tablespoon (approximately 1.8 grams) of crumbled bay leaf contains about:

• Calories: 5.6
• Total Carbohydrates: 1.4 g
  • Fiber: 0.5 g
• Total Fat: 0.2 g
  • Saturated Fat: 0.04 g
  • Polyunsaturated Fat: 0.04 g
  • Monounsaturated Fat: 0.03 g
  • Trans Fat: 0 g
• Protein: 0.1 g
• Sodium: 0.4 mg (0.02% DV*)
• Manganese: 0.1 mg (4% DV)
• Iron: 0.8 mg (4% DV)
• Vitamin A: 5.6 mcg (1% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Health Benefits

What is bay leaf good for? Here’s what research tells us about bay leaves benefits:

1. Have Antimicrobial and Antioxidant Qualities

Bay leaf, including bay leaf essential oil, offers anti-inflammatory, antimicrobial and antioxidant benefits due to antioxidants and other protective compounds found in the plant. This herb contains more than 80 identified compounds, including polyphenols, eucalyptol, cineole, sabinene and linalool.

One study conducted at North Carolina Agricultural and Technical State University focused on the antimicrobial and antioxidant activities of specific essential oils from white wormwood, rose-scented geranium and bay laurel on fresh produce against dangerous bacteria, including Salmonella and E. coli. All three essential oils showed antioxidant properties, with the highest activity occurring in bay laurel essential oil.

Other studies have come to similar conclusions, demonstrating that Laurus nobilis can defend against a range of health problems due to phytochemicals, volatile and non-volatile oils, flavonoids, tannins, sesquiterpene alcohols, and alkaloids.

It’s also been shown in extract form to reduce expression of pro-inflammatory cytokines that can contribute to chronic conditions.

2. May Prevent Candida and Contain Wound-Healing Benefits

Bay leaf has been shown to provide antifungal properties, according to studies.

One published in the Archives of Oral Biology showed that essential oil of bay laurel defended against candida. In the study, bay laurel disrupted adhesion of candida to cell walls, therefore reducing its ability to penetrate the membrane, making it a great addition to a candida diet in order to combat this fungal condition.

In addition to fighting candida, in animal studies bay leaf has been used as an extract and in a poultice to help heal wounds. While it wasn’t as effective in healing wounds as quickly or as effectively as the Allamanda cathartica. L. extract, the bay laurel extract did show improved wound healing compared to the control group.

3. May Help Fight Cancer

Evaluation of the use of bay leaf extract has shown that both the leaves and fruits of the Laurus nobilis plant are capable of fighting breast cancer. The study noted bay leaf as a potential natural agent for breast cancer therapy by comparing cells that were induced with the extracts and those that were not.

Cell death occurred in those that were induced, potentially making bay leaf a possible natural cancer treatment option.

Further research published in Nutrition and Cancer suggests that this extract may also help fight colorectal cancer.

In vitro studies were conducted using extracts of the bay leaf against colon cancer cell growth. By using a process of incorporating ingredients, such as bay leaf, into food, results exhibited the potential for colon cancer-regulating properties, showing relevance to protection against colorectal cancer during early stages of detection.

As you can see, research reveals bay leaf benefits extend to fighting cancer.

4. Could Be Useful for Diabetics

It’s possible that bay leaf can help lower blood sugar levels. Research from one study found that by taking bay leaf capsules, blood sugar levels and LDL cholesterol levels dropped in participants.

Further research published in the Journal of Clinical Biochemistry and Nutrition reveals that bay leaves may improve insulin function. The study was conducted to determine if bay leaves may help manage type 2 diabetes.

Forty people were given varied amounts of bay leaf, in the form of a capsule, per day over a period of 30 days. All amounts reduced serum glucose and total cholesterol, but there were no significant changes in the placebo group.

The overall outcome shows that regular consumption of bay leaves may help decrease risk factors for diabetes and even cardiovascular diseases.

5. Aid in Digestion

Bay leaves may have an impact on the gastrointestinal system by preventing against gastric damage and promoting urination, which helps release toxins in the body and aids in health of the kidneys.

Within bay leaves are certain organic compounds containing enzymes that may also help soothe an upset stomach, protect against kidney stones and reduce irritable bowel syndrome symptoms, such as bloating and gas.

In some cases, bay leaf products have also been shown to decrease symptoms of stomach ulcers. Overall, the herb seems to provide digestive relief by enhancing the digestion process, fighting certain bacteria that can contribute to ulcers (including Helicobacter pyloriis) and helping increase nutrient absorption.

Uses/Recipes

Aside from the bay leaf benefits described above, this herb has a number of other interesting uses as well. Throughout history, such as in Ancient Rome and Greece, it has been used to make:

• Herbal tea to promote healthy digestion
• Poultices to help those suffering with seizures and headaches — bay leaves were combined with cinnamon, nutmeg and olive oil for this purpose
• Skin treatments for bee and wasp stings
• Vapor treatments for coughs and colds, bronchitis and chest infections
• Massage oil to reduce aches and pains
• Topical rub used to decrease swelling and arthritic pain
• Fever reducer
• Bug repellent
• Crowns that signified success
• Homemade fragrances and room sprays (due to its menthol-like fragrance, early European settlers named the bay tree “pepperwood”)
• Fire starters, such as to attract deer

Where can you buy bay leaf essential oil and other products? Look for these products in health food stores and online. You can also find them in certain pharmacies.

New to cooking with bay leaves? Here are some tips for using this herb at home to take advantage of all the bay leaf benefits:

When purchasing this herb, look for dried bay leaves that are blemish-free, making sure there are no cracks or tears. If you’re looking to purchase fresh bay leaves, seek out those that are bright green and waxy-looking, while allowing a bend and twist without tearing.

You can cook using the bay leaf whole, but make sure to remove whole bay leaves from your dish before serving to prevent choking.

While the Turkish bay laurel is most popular, if you go for the California bay leaves, use about half the amount that a recipe calls for since they’re usually stronger in flavor.

Store bay leaves by sealing them well, such as in a mason jar with an airtight lid. If stored properly, the dried leaves can last up to two years.

Bay leaf can add that special touch of flavor and depth to most any dish. Try this spice blend on your favorite wild-caught fish or organic chicken.

Here are some healthy recipes that utilize bay leaves:

• Bay Leaf Tea
• Hasselback Butternut Squash with Bay Leaves
• Split Pea Soup
• Lamb Stew
• Rice with Onion and Bay Leaf
• Tomato Sauce with Bay Leaf and Butter
• Chicken Gumbo (with Chicken Andouille Sausage)
• Hungarian Goulash
• Beef Bone Broth
• Chicken Bone Broth
• Slow Cooker Beef Stew
• Borscht
• One-Pot Chicken Tinga

Risks and Side Effects

What are the side effects of bay leaves? Though uncommon, if you notice any sort of allergic reaction, seek help as needed, as some people are allergic to bay laurel.

If you experience any side effects, such as a rash, itchy mouth or swollen tongue, stop eating this herb immediately, and avoid it in the future. If you have a known allergy, check products such as spices and herb mixtures, as well as beauty products, to make sure they don’t contain bay leaf/Laurus nobilis essential oil.

While this herb is common in preparing food, you need to use caution when cooking with the whole bay leaf. It’s important to remember to pull out the leaves from sauces and stews to prevent someone from choking on them.

If you have concerns, go for the dried, ground version instead of whole leaves. The leaf itself can become lodged in the throat, so it’s best not to actually eat it whole.

That’s why this herb is used in cooking and typically removed. Using dried bay leaves instead allows you to enhance the flavor and aroma of recipes without having to consume the whole leaf.

Conclusion

• Bay leaf is an herb that is used in cooking and also a plant used to make essential oil that is rich in antioxidants.
• Bay leaf benefits include helping prevent candida, fight infections due to its antimicrobial and antioxidant properties, heal wounds, potentially fight cancer, support metabolic health, and aid in digestion.
• If you’re new to cooking with this herb at home, start with small amounts. You can break bay leaves in half or use the fresh or ground versions.
• Because the whole leaves can be a choking hazard, they are often removed from recipes like sauces, rice dishes and soups before serving.

The post Bay Leaf Benefits for Digestion, Wounds and Diabetics appeared first on Dr. Axe.

Yohimbe (pronounced yoh-heem-buh) is an herbal supplement associated with anti-aging effects. It is used to naturally treat erectile dysfunction, low libido, hormonal imbalances and symptoms like low energy. Yohimbe has a long history of use in Western Africa, where the plant originates. It’s still grown there today, especially for its apparent aphrodisiac abilities.

According to a report published in Pharmacognosy Review, yohimbe is the only herb listed for sexual function the Physician’s Desk Reference. Yohimbe has earned the nickname “herbal viagra.” It has been used in certain medications, especially those indicated to treat sexual dysfunction, for over 75 years.

Yohimbe also may act as a mild hallucinogenic, causing neurological reactions that can be wide-ranging. According to the Pavia Poison Control Center in Italy, “Yohimbine is currently approved in the U.S. for erectile dysfunction but has undergone resurgence in street use as an aphrodisiac and mild hallucinogen.”

So do yohimbe supplements actually work to help treat sexual problems like impotence, or other conditions? Study results have been somewhat mixed. It can be especially helpful when combined with other substances that promote better flow and higher energy levels, such as L-arginine.

What Is Yohimbe?

Yohimbe is an herbal supplement. Its species name is Pausinystalia yohimbe. Yohimbe comes from the bark of the evergreen Corynanthe yohimbe tree, which is in the plant family called Rubiaceae. 

Yohimbe is often sold in capsule or tablet form and goes by many names depending on how it’s sold. These include Yohimbehe, Yocon, Yohimex, Johime, Aphrodien, Aphrodyne and Corynine. It’s marketed as yohimbe bark extract or yohimbine, which is the active ingredient in yohimbe bark.

Yohimbine is also used to make certain medications. Civilizations in Western Africa have used it for centuries. Today it’s studied for its ability to help treat conditions, including erectile dysfunction/impotence, diabetes, depression, hypotension and overuse of certain medications.

One of the main actions of yohimbe bark is alpha-2 antagonism (this is why it’s also sometimes called an “alpha-2 blocker”). This means that it can impact sympathetic nervous system activity and increase the release of adrenaline (or noradrenaline). This is because it blocks alpha-2 receptors in the brain stem.

Other types of alpha-2 agonists medications work in a similar way. They affect the central nervous system by altering release of certain neurotransmitters and dilating blood vessels. This increases alertness, circulation and other physiological processes.

Due to its ability to inhibit actions of the sympathetic nervous system, yohimbe can help to bring blood pressure levels back to balance. This is is why it’s used to sometimes increase blood flow, such as to tissues of the reproductive organs.  Or, also why it’s used to treat hypotension (abnormally low blood pressure). It may also be helpful for stimulating nerves and treating fatigue or symptoms of depression.

Nutrition Facts

The primary active ingredient found in yohimbe bark is the alkaloid yohimbine. This may also be called alpha-yohimbine or allo-yohimbine.

In the U.S., certain prescription drugs containing yohimbine have been approved since the 1980s. They are labeled Yohimbine hydrochloride. Yohimbine medications are prescribed most commonly to treat sexual dysfunction in both men and women caused by a number of factors like aging, hormonal imbalances or side effects of medications.

Some studies suggest that alpha 2-antagonists may help improve patients’ response to antidepressant medications. Yohimbe has a chemical structure that is similar to several medications, and even recreational drugs, that are used to manage conditions like like mood-related disorders such as depression or schizophrenia, low libido, dizziness due to low blood pressure, and others.

While yohimbine doesn’t actually have psychedelic effects, according to research findings, it impacts neurotransmitters including dopamine, adrenaline and serotonin. It also seems to help some people suffering from symptoms due to mental illness.

Benefits

1. May Help Treat Erectile Dysfunction

Yohimbe is commonly taken to increase sexual excitement and to reduce sexual problems such as symptoms of erectile dysfunction (ED), also called impotence. Research shows that yohimbe may be capable of increasing blood flow to the penis or vagina. It also increases nerve impulses that play a role in orgasm.

Due to how yohimbine affects blood vessels, it can cause relaxation of the penile tissue and engorgement of blood. This helps a man to maintain an erection. These effects are beneficial for both sexes when it comes to experiencing sexual satisfaction.

There have been only a few  well-controlled studies to test the effects of herbal yohimbe (as opposed to medications) on humans. There’s some evidence that yohimbine has potential to enhance the nitric oxide pathway, helping to bring blood flow to the corpus cavernosum tissue of the penis. It may also stimulate the pelvic nerve ganglia and boost adrenaline supply to nerve endings. It seems to have the most effects overall when combined with other treatments or herbal remedies.

One study that evaluated the effects of yohimbe on erectile dysfunction found that those taking the herbal remedy experienced slight benefits compared to a control group that was not taking the supplement.

Overall, studies have been inconclusive about the aphrodisiac benefits of taking yohimbine supplements. However, most have found it works better than placebos.

According to a report published in the Iranian Journal of Psychiatry, an analysis of seven trials concluded that between 34–75 percent of men involved in studies experienced favorable results when taking between 5–10 milligrams.

2. Can Help Lower Side Effects of Some Medications

Some people experience symptoms of sexual dysfunction, including erectile dysfunction or loss of interest in sex, when taking medications for depression or anxiety disorders called selective-serotonin reuptake inhibitors (SSRIs). Yohimbine-containing medications are not intended to treat these symptoms.

Some doctors use yohimbine to offset negative effects of treating mental illnesses. For example, one study investigated yohimbine as a therapeutic augmentation strategy for social anxiety disorder and beneficial effects were seen. It can also decrease lethargy or low pressure since it acts as a mild stimulant. Additionally it may help to prevent complications in diabetic patients, including diabetic neuropathy.

However, another trial that gave 20 milligrams of yohimbine to patients suffering from a panic disorder showed that it induced more pronounced increases in anxiety and panicky ratings, maximum heart rate and high heart rate variability, and decreases in skin temperature compared with controls.

3. Can Help Treat Low Blood Pressure

As an alpha-2 antagonist, yohimbine promotes sympathetic activity. According to a number of studies, yohimbe can increase blood pressure. This is why it’s useful for things like erectile dysfunction or diabetic nerve problems. Yohimbine is sometimes used to treat low blood pressure and symptoms like dizziness when standing up. It works by dilating blood vessels and acting on the sympathetic nervous system.

However, it’s important to point out that increased blood pressure can also be a problem for some people, especially those with existing cardiovascular problems, people taking blood pressure medications, or those who already have high blood pressure.

One study showed that among 25 unmedicated hypertensive subjects, 21 grams of yohimbine increased blood pressure by an average of 5 mm Hg and plasma norepinephrine levels increased by 66 percent. Therefore, study authors said that yohimbine should be administered with caution to patients with high blood pressure, especially in individuals with “increased basal sympathetic outflow” or those being treated with tricyclic antidepressants or other drugs that interfere with neuronal uptake or metabolism of norepinephrine.

4. May Help Increase Performance & Alertness

Athletes or dieters sometimes use products containing yohimbe to help promote easier weight loss, especially from body fat, and to increase energy expenditure. Some have speculated that it may help increase muscle mass and endurance while cutting fat. But there’s not much evidence from studies that this is necessarily true.

Yohimbe does seem to have potential to increase energy expenditure by acting as a stimulant, increasing adrenaline levels in the body and potentially preventing fatigue during or following exercise.

A 2022 study looked at how one 2.5 milligram dose of yohimbine impacted repeated anaerobic sprint ability among a group of female participants. Heart rate and rate of perceived exertion (RPE) were measured following each WAnT. Mean power, total work and heart rate were significantly higher with yohimbe supplementation versus placebo. Fatigue index and post-exercise lactate were significantly lower compared to placebo. While more research is needed, it appears that yohimbe may improve fast-twitch muscle performance, such as with sprints and many sports.

Another study that evaluated the effects of yohimbine supplementation on body composition (muscle mass, body mass, etc.) and exercise performance in professional soccer players found that body fat percentage/fat mass significantly decreased in the yohimbine group compared to the placebo group. However, supplementation with yohimbine did not significantly alter overall body mass, muscle mass, or performance indicators.

Other studies, however, have found that people do tend to experience increases in energy and alertness when taking yohimbe, sometimes even so much that it causes symptoms of anxiety or restlessness (much like caffeine does).

5. May Help With Blood Sugar Regulation and Weight Loss

Yohimbine may have certain fat-burning abilities and work even better while someone is fasting. Given that yohimbine can act as a mild stimulant, researchers have looked at whether it can help increase energy levels in those looking to become more active, or whether it has positive effects on reducing appetite, regulating blood sugar levels, or promoting growth of muscle mass that can then help with weight loss.

Although not every study has shown that yohimbe can have slimming effects, certain other studies have found positive results. One study found that yohimbine significantly increased mean weight loss in overweight female patients following a low-energy diet. It’s why yohimbe is a common ingredient in many thermogenic weight loss supplements.

Possible mechanisms of action include: boosting lipolysis (the breakdown of fats and other lipids by releasing fatty acids into the blood) both during and following exercise, regulating insulin secretion, and reducing appetite.

6. May Have a Positive Impact on Depression Symptoms

Studies have found that as an alpha 2-antagonist, yohimbine has properties that can help increase dopamine levels in the brain when used alone or in combination with other anti-depressant treatments, such as the medication called fluoxetine.

Yohimbine also helps to increase levels of the coenzyme NAD (nicotinamide adenine dinucleotide). This affects metabolism, cognitive processes and detoxification of drugs in the body. NAD is not currently used to treat cognitive or mood-related disorders on its own, but has been shown in some studies to potentially have uses for preventing neurodegenerative diseases including Parkinson’s disease or Alzheimer’s.

However, on the other hand, studies have found that because it can increase anxiety in some patients, yohimbine may actually worsen mental illness in some patients, including those with Parkinson’s. For this reason, it’s important for anyone taking mood-altering medications, or who has a history of any cognitive or mood disorder, to work with a healthcare professional while taking or starting any new herbal treatments.

How to Use

Yohimbe is available in capsule/tablet form in health food stores or online. It’s rare to find the actual bark or extract form, although it may be possible. Dosage recommendations for yohimbe depend on its use. Dosages should ideally be adjusted based on body weight and sometimes sex.

There’s some concern that supplements labeled as yohimbe contain different amounts of the active ingredient than the amount that’s listed. The FDA strictly regulates prescriptions containing yohimbine but not supplements. It can be difficult to determine exactly how much active yohimbine is in supplements due to how different growing and distributing variables affect the concentration.

These variables can include: the exact type of yohimbe tree bark that is used, what part of the tree the bark is taken from, the maturity of the tree, how fresh the bark is, the processing techniques used to create supplements, and how the supplements are shipped/exported and stored.

Below are general recommendations for yohimbe dosages, according to the condition or symptom:

• For erectile dysfunction: adult men should take about 5.4 milligrams 1–3 times daily. Most studies have found positive results when taking about 10–20 milligrams total daily.
• For hypotension in adults: take about 12.5 milligrams daily
• Much higher doses have been used in certain studies, sometimes up to 100 milligrams daily. However, this is considered a very high dose that is potentially dangerous and likely to cause some side effects. Overall, it’s best to start with small doses while monitoring your reaction. Speak to a doctor or herbal practitioner before increasing your dosage to high levels.
• If using yohimbe in dry plant tincture form (DPT) look for a concentration of about 35 percent yohimbe (65 percent alcohol) and use about 10–30 drops one to three times daily.
• It’s best to take yohimbe when fasting, first thing in the morning, or between meals. Because it has stimulating effects, don’t combine yohimbe with other stimulants like caffeine or weight loss pills. These may cause reactions like faster heart rate, anxiety, high blood pressure or even cardiovascular complications. If you are planning on having caffeine along wth yohimbe (such as coffee or tea in the morning), start with a half-dose in order to test your reaction.

Risks and Side Effects

People who do not have any contra-indications (see below) generally tolerate it well. Study results have been mixed about yohimbine’s potential side effects, but it seems that in moderate doses it usually won’t excessively raise the heart rate, cause very high blood pressure, or contribute to anxiety as long as it’s not combined with other stimulants.

However, taking yohimbe can sometimes cause side effects including: high blood pressure, headaches, anxiety, restlessness/nervousness, dizziness or shakiness. These side effects seem to affect people with a history of mental illness or mood-related problems most often. But it’s possible for them to develop in anybody.

Yohimbe can interact with several drugs and medications, so it’s not safe for everybody to use. Don’t take yohimbe if you’re currently taking any ACE inhibitor drug, beta blocker, SSRI drug, MAOI, stimulants or caffeine-containing drugs, or tricyclic antidepressant drugs.

Those who have any of the conditions listed below should not take herbal treatments like yohimbe without speaking with a doctor first. This is because it may affect things like blood pressure, heart health, kidney function and neurotransmitter functions:

• Renal disease
• Hypertension
• Angina
• Gastric ulcers
• Prostatitis
• Bipolar disorder, anxiety disorders, schizophrenia or suicidal tendencies

For children, or women who are pregnant or breast-feeding, it’s not safe to take yohimbe. Little research has been done to evaluate its effects on these populations.

Final Thoughts

• Yohimbe is an herbal supplement. Its species name is Pausinystalia yohimbe. It’s also used to make certain medications.
• Yohimbine is the active ingredient in yohimbe. Its benefits include treating erectile dysfunction in men and impotence in women, increasing exercise performance, potentially aiding in fat loss, and altering one’s mood.
• It’s not safe to use in combination with other stimulants (such as caffeine) or when taking medications for heart disease, liver or kidney dysfunction, or depression and/or anxiety.

The post Yohimbe Benefits for Erectile Dysfunction, Impotence, Exercise Energy & More appeared first on Dr. Axe.

Many of us have used cayenne pepper to add a little spice to our meals, but did you know that it has the power to change your health? It has been used for both food and medicine for the last 9,000 years!

Cayenne pepper can stimulate your body’s circulation and reduce acidity; it’s a powerful, spicy little pepper that offers many health benefits.

The fruit of the capsicum plant contains a chemical called capsaicin. Using capsaicin for different health ailments is more common than ever.

What Is Cayenne Pepper?

Cayenne is a shrub that originated in Central and South America and now grows in subtropical and tropical climates. Its hollow fruit grows into long pods that turn red, orange or yellow when they ripen.

Cayenne chili peppers (or Capsicum frutescens) belong to the genus Capsicum and come from a similar cultivar of Capsicum annuum. Capsicum is an herb, and the fruit of the capsicum plant is used to make medicine.

Cayenne pepper is typically added to food in either its natural or powdered form, and some people use it as a cream or capsule in order to take advantage of its detoxifying properties.

Cayenne pepper benefits are numerous. It’s used to help digestion, including heal upset stomach, slow intestinal gas, stop stomach pain, stop diarrhea and as a natural remedy for cramps. It’s also used for conditions of the heart and blood vessels — including to improve poor circulation, reverse excessive blood clotting, lower high cholesterol and prevent heart disease.

When consumed, cayenne pepper has the power to relieve a toothache, seasickness, alcoholism, malaria and fever. It’s also used to help people who have difficulty swallowing. When applied topically, cayenne pepper benefits the skin, too.

Currently, it’s being studied to test its ability to reduce pain sensations when applied to the skin, and research indicates that it would be effective as a remedy for headaches (including migraines), potential solution for osteoarthritis and other painful conditions.

Many of these cayenne pepper benefits are possible because of the plant’s active compound capsaicin. This molecule works by binding to a vanilloid receptor known as TRPV1, which triggers a mild inflammatory reaction that’s meant to repair injured cells.

Nutrition Facts

Cayenne pepper contains vitamin C, vitamin B6, vitamin E, potassium, manganese and flavonoids – which provide its powerful antioxidant properties.

On the Scoville Rating Scale, cayenne pepper is rated typically anywhere from 30,000 to 190,000 Scoville Heat Units (SHU). (Pure capsaicin has the highest SHU rating.)

Here are the cayenne pepper nutrition facts, listed in recommended daily values. One teaspoon (about two grams) of cayenne pepper contains approximately:

• 5.6 calories
• 1 gram carbohydrates
• 0.2 grams protein
• 0.3 grams fat
• 0.5 grams fiber
• 728 international units vitamin A (15 percent DV)
• 0.5 milligrams vitamin E (3 percent DV)
• 1.3 milligrams vitamin C (2 percent DV)
• 1.4 micrograms vitamin K (2 percent DV)

Health Benefits

1. Helps Digestion

One of the major cayenne pepper benefits is the positive effect it has on the digestive system.

Cayenne pepper helps produce saliva, which is important for excellent digestion as well as preventing bad breath. Research suggests that consuming cayenne pepper stimulates our salivary glands, which is needed to begin the digestive process.

Cayenne pepper also stimulates the flow of enzyme production, which is essential for our digestive system to work properly. It also stimulates gastric juices that aid the body’s ability to metabolize food and toxins.

2. Relieves Migraine Pain

Researchers suggest that cayenne pepper, due to its spice, is able to stimulate a pain response in a different part of the body. Once this happens, the brain puts its attention on that new site and will no longer concentrate on the pain in the head, which causes the migraine headache.

After this initial pain reaction from the cayenne pepper, the nerve fibers have a depleted substance P, or pain chemical, and the sensation of pain is lessened.

With cayenne compounds, you’re basically tricking your body to “feel pain” somewhere else, so that the head is no longer the main focus for pain chemicals.

3. Prevents Blood Clots

Blood clots are blockages in your arteries and blood vessels that limit blood flow through your circulatory system.

Cayenne encourages fibrinolytic activity and helps prevent blood clots. This is also the reason why cayenne pepper is effective in preventing heart attacks.

Studies indicate that the capsaicin in cayenne pepper helps to clear away artery-narrowing lipid deposits, and dilates arteries and blood vessels to clear away clots.

4. Provides Detox Support

Cayenne pepper benefits include its ability to stimulate circulation and eliminate acidity.

According to research published in Critical Reviews in Food Science and Nutrition, cayenne pepper restores the circulatory system by opening the capillaries and regulating blood sugar; it also helps the digestive system that moves bacteria and toxins out of the body.

Research conducted in the Netherlands suggests that cayenne pepper also increases body temperature and boosts your metabolism.

5. Relieves Joint and Nerve Pain

Cayenne power has very powerful pain-relieving properties when applied to the skin. It reduces the amount of substance P, a chemical that carries pain messages to the brain. When there is less substance P, the pain messages no longer reach the brain and you feel relief.

Studies have found that cayenne pepper relieves pain after surgery, such as a mastectomy or an amputation.

It also alleviates pain from nerve damage in the feet or legs from diabetes, lower back injuries, neuropathy, osteoarthritis and rheumatoid arthritis, as well as fibromyalgia symptoms like joint or muscle pain.

6. Supports Weight Loss

A study published in PloS One noted that consuming cayenne pepper for breakfast creates less appetite, so people eat less calories during the day. It’s why cayenne is a common ingredient in many thermogenic weight loss supplements.

It also burns excess fat because it’s a metabolic booster. As one of the key anti-inflammatory foods, cayenne pepper benefits also include weight loss.

Cayenne pepper has the power to soothe inflammation and bloating that comes from allergies, food sensitivities and infections.

7. Works as Anti-Irritant

Cayenne pepper benefits include its anti-irritant properties, making it effective in easing ulcers, upset stomachs, cough and even potentially stop diarrhea.

The common belief is that cayenne pepper, when consumed in excessive amounts, leads to gastric ulcers because of its irritant and acid-secreting nature.

People with ulcers are actually advised to limit or avoid using cayenne pepper; however, investigations carried out in recent years have revealed that chili, or its active principle “capsaicin,” is not the cause for the formation of ulcer symptoms but a benefactor.

Studies have found that cayenne pepper does not stimulate, but inhibits acid secretion, stimulates alkali and mucus secretions and particularly gastric mucosal blood flow, which helps in the prevention and healing of ulcers.

8. Treats Psoriasis

Psoriasis occurs when skin cells replicate too quickly, and it results in swollen patches under the skin covered with whitish scales on top. The scaly patches are areas of inflammation and excessive skin production.

Two trials showed that 0.025 percent capsaicin (cayenne pepper) cream used topically is effective in treating psoriasis.

The first study showed a significant decrease in scaling and redness during a six-week period in 44 patients with moderate and severe psoriasis.

The second was a double-blind study of 197 patients, which found that psoriasis was treated with the capsaicin cream four times daily for six weeks, with a significant decrease in scaling, thickness, redness and itching.

9. Boosts Metabolism

Cayenne pepper benefits also include its ability to regulate your metabolism, according to a review published in Open Heart.

It has been found to effectively suppress hunger and normalize glucose levels. It also keeps blood pressure levels normalized, and helps the body lower LDL cholesterol and triglycerides.

10. Fights Cold and Flu

Cayenne pepper benefits include being full of beta carotene and antioxidants that support your immune system.

It aids in breaking up and moving congested mucus, and once this nasty mucus leaves the body, the symptoms of the flu or cold will diminish.

Besides helping as a natural remedy for the flu, cayenne pepper also raises your body temperature, which makes you sweat and increases the activity of your immune system. As a vitamin C food, cayenne pepper may also help you to kick that nasty cold.

11. Source of Vitamin A

Vitamin A plays a critical role in maintaining healthy vision, neurological function and healthy skin; it is an antioxidant that reduces inflammation by fighting free radicals.

Studies have repeatedly shown that antioxidants like vitamin A are vital to good health and longevity; they benefit eye health, boost immunity and foster cell growth.

Cayenne pepper is a great source of vitamin A; in fact, with just two teaspoons of cayenne pepper, you are getting your fill of vitamin A for the day.

12. Contains Vitamin E

Vitamin E benefits include helping many organs in the body function properly and is extremely useful in naturally slowing the aging process.

This important and beneficial vitamin has the power to balance cholesterol, fight free radicals, repair damaged skin, balance hormones, repair damaged skin and hair, improve vision and increase energy levels … and cayenne pepper is an important provider of vitamin E.

13. Prevents Allergies

Because cayenne is an anti-inflammatory agent, it has the power to prevent allergies and the symptoms related to allergies. A food allergy, for example, is a measurable response to consuming a specific food.

Food allergies, or intolerances, can be caused by a condition known as leaky gut (intestinal permeability), when proteins and food particles pass through the gut and cause systemic body inflammation.

Leaky gut is like having the gates broken from your intestines to your bloodstream so that toxins, microbes and undigested food particles can now get through. When this happens, it causes inflammation throughout your body, leading to a variety of diseases.

14. Possible Anti-Cancer Agent

Studies suggest that capsaicin may have a role as a natural remedy for cancer, including in the management of prostate cancer.

One study conducted at University of California at Los Angeles School of Medicine found that this important ingredient in cayenne pepper is able to inhibit the growth of cancer cells and prevent the activation of new dangerous formations.

There is also data from California’s Loma Linda University that suggests that cayenne pepper benefits include being effective in helping prevent lung cancer in smokers.

Cayenne pepper’s high amounts of capsaicin serves as a substance that can stop the formation of tobacco induced tumors in the lung. Similar effects have also been found in liver tumors when they were exposed to cayenne pepper.

15. Anti-Fungal Properties

The final cayenne pepper benefit is its ability to kill fungus and prevent the formation of fungal pathogens. Cayenne pepper was investigated to determine its in vitro antifungal activity, and the results found that it was active against 16 different fungal strains, including Candida.

Candida is a fungus that aids with nutrient absorption and digestion, when in proper levels in the body. When it overproduces, however, the typical candida symptoms may appear.

This includes hormone imbalance, joint pain, digestive problems and a weak immune system.

How to Use

Cayenne peppers are available year-round in supermarkets or health food stores. You can find them in fresh, dried or powdered form.

Because powdered cayenne pepper is sometimes a mix a poorer quality herbs, it’s best to buy cayenne peppers fresh; however, if you are using dried or powered pepper, the health benefits are still awesome.

Just be sure to buy your powder from a trusted company. Go for powders that are authentic and branded products — there are even organic options.

In the store, look for raw, fresh chilies that have a brilliant red color and a healthy stem. Make sure there aren’t any spots, mold or spoiled tips.

The pepper should look wholesome and firm. Once at home, store your peppers inside the refrigerator in a plastic bag; they will stay fresh for about a week.

Dry peppers are also available at the supermarket, especially health food stores. Dry peppers can be stored using airtight containers in a cool and dark place.

Dried cayenne peppers can be milled to powder using a hand mill.

Fresh cayenne chili peppers can be used to make spicy drinks, sauce, chutney or can even be used for pickling. Make sure you wash them well first — you want to use any dirt, sand or fungicides.

Here’s a breakdown of some simple ways to use cayenne in your daily health regime:

• Add it to meals: Taking cayenne pepper that is dried or powdered, you can add to meals for a spicy (and healthy) kick. It can be added to meat, pasta, eggs, nuts and veggies — there are a ton of options. Start with a 1/2 teaspoon or so, and then work your way up. Remember that it adds heat and can be too much for people who are  spice-sensitive.
• Drink it: If you want a quick fix that will help you to experience these amazing cayenne pepper benefits, an easy way to get it in your body is by taking a cayenne pepper drink by mixing the powder with water and lemon, which is similar to the drink consumed during the cayenne pepper diet, so it will give you the same detoxifying results.
• Take capsules: Cayenne capsules or capsaicin capsules are also available for purchase. When taking cayenne pills, read the label carefully for dosage instructions. It’s best to start with a lower dose to monitor how your body reacts.
• Apply it topically: There are also creams that contain capsaicin, the main component of cayenne pepper, that can be found in most stores. These creams are used to treat skin infections, sore muscles and tension. By rubbing a small amount of cream on the affected area, you will feel the pain and irritation subside. If you are using a cream, make sure to read the directions carefully so that you don’t use too much. Also, be sure to wash your hands after applying capsaicin cream because it can cause a burning sensation on your hands; try washing with vinegar and water for the best results.

Recipes

There are a ton of ways to add cayenne pepper benefits to your diet and take advantage of these awesome benefits. It can be added to spicy foods — meat dishes, nuts and seeds — and even drinks.

Try our Secret Detox Drink Recipe that not only tastes great, it will help you burn fat, lose weight, balance blood sugar levels, and get your body healthy. Adding natural detox drinks to your diet can help you improve your quality of life.

Make a delicious sauce using this Roasted Red Pepper Sauce with Chicken Recipe. This dish is very healthy, delicious, fast and easy to make. With just one-quarter teaspoon, you are getting a ton of cayenne pepper benefits, like blood sugar regulation.

Do you enjoy spicy buffalo sauce? You need to try our Buffalo Wings Recipe. This recipe is an all time favorite; the wings have all the flavor of conventional wings without the gluten and artificial ingredients. Plus, they’re super easy to make.

Interesting Facts

The chili originated in Central and South America. It’s named after the capital city of the French Guiana, Cayenne. From seeds found on the floors of caves that were ancient human dwellings and from ancient fossil feces, scientists have found that people were eating peppers as early as 7000 B.C.

Cayenne is one of the main foods of the Hunzas in Asia, along with apricots and their pits, millet and other simple foods. These people live to over a hundred years of age, which some say is because of their natural immune-boosting and anti-inflammatory foods that they consume daily.

Cayenne peppers were even growing in the Hawaiian Islands in as early as 1897; these smaller and more pungent fruits were called “Hawaiian Chili Peppers.”

Today, you can find cayenne pepper all over the world, and it now has a reputation for its health benefits.

An interesting and popular detox and weight loss regime recently has been the cayenne pepper diet, which is a “cleanse” that flushes toxins from the body. The diet consists of a lemon and cayenne drink that is consumed about six times a day, and this lasts for about 10 days.

The drink recipe calls for two tablespoons of lemon or lime juice, two tablespoons of real maple syrup, a pinch of cayenne pepper and eight ounces of water.

Risks, Side Effects and Interactions

Medicinal lotions and creams that contain capsicum extract are known to be safe for most adults when applied to the skin and consumed. The active chemical in capsicum, capsaicin, is approved by the FDA as an over-the-counter product, so it can be sold without a prescription.

When applied topically, cayenne pepper side effects may include skin irritation, burning and itching. It can also be extremely irritating to the eyes, nose and throat, so be careful when using cayenne pepper on sensitive skin or around the eyes.

When consumed in moderate doses, side effects can include upset stomach and irritation, sweating, flushing and runny nose.

Because cayenne pepper may increase bleeding during and after surgery, it’s best to stop using cayenne pepper as a natural medication at least two weeks before a scheduled surgery.

Medications that slow blood clotting, such as anticoagulant and antiplatelet drugs, interact with cayenne pepper and should be avoided if you are using cayenne pepper as a natural health remedy.

Some medications that slow blood clotting include:

• aspirin
• clopidogrel
• diclofenac
• ibuprofen
• naproxen
• warfarin

Capsicum can also increase how much theophylline — a bronchodilator that can treat asthma and other lung problems — the body can absorb. Therefore, taking capsicum alongside theophylline might increase the effects and side effects of theophylline.

It’s wise not to use cayenne pepper on children under the age of two. It can be irritating and may lead to a negative reaction, especially on the skin.

Final Thoughts

• Cayenne is a shrub that grows long pods called chili peppers. The pepper’s active ingredient, capsaicin, is valued for its therapeutic effects.
• Cayenne pepper is consumed in whole and powder forms for its health benefits. You’ll find capsaicin supplements or topical creams online or in health food stores.
• Some of the most well-known cayenne pepper benefits include its ability to aid digestion, relieve migraines, prevent blood clots, promote detoxification, relieve pain, support weight loss and boost metabolism.

The post Cayenne Pepper Benefits Your Gut, Heart and More appeared first on Dr. Axe.

Known as the “love herb” for its potential aphrodisiac properties, summer savory has been grown for centuries for its taste and health benefits. Plus, it provides a mix of salty and peppery taste to recipes and pairs well with savory herbs like thyme.

What Is Summer Savory?

Summer savory, or Satureja hortensis, is an annual herb that belongs to the mint family. It’s related to thyme, sage and rosemary, and like those herbs, it has been grown for thousands of years because of its therapeutic properties.

The herb has a potent aroma and peppery flavor, with notes of thyme and mint. Like its cousin herbs, it has dark green leaves and grows to about 12 inches in height. It’s easy to grow in the ground or a pot.

Winter savory is another variety of the plant species that’s available commercially. Winter savory is a hardy perennial that also offers a peppery, earthy flavor.

Both summer and winter savory add fragrance to your garden or terrace, and they attract beneficial pollinators, such as birds, bees and butterflies.

Nutrition Facts

One tablespoon (about 4.4 grams) of ground summer savory contains approximately:

• 12 calories
• 3 grams carbohydrates
• 0.3 grams protein
• 0.3 grams fat
• 2 grams fiber
• 93.7 milligrams calcium (9 percent DV)
• 1.6 milligrams iron (9 percent DV)
• 0.1 milligrams vitamin B6 (5 percent DV)
• 16.6 milligrams magnesium (4 percent DV)
• 2.2 milligrams vitamin C (3 percent DV)

Benefits

Summery savory has been used for centuries as a culinary herb and traditional remedy for common health concerns. More recent studies suggest that the herb is effective in protecting the body against oxidative stress and free radical damage, fighting inflammation, and easing microbial infections.

Here’s a rundown of the top potential benefits of summer savory:

1. Provides Beneficial Compounds

Summer savory is composed of several bioactive chemicals, including flavonoids, phenolic compounds and tannins. It also provides terpenes that give the herb its unique taste, smell and health benefits.

The plant contains rosmarinic acid as well, which is known to have antioxidant, anti-inflammatory and immunostimulating effects.

2. Eases Digestive Complaints

Savory summer is used in traditional medicine to ease digestive complaints, including upset stomach and bloating. It has been shown to work as a natural anti-inflammatory that helps ease pain.

3. Eases Pain

Research indicates that some species of the plant genus Satureja have anti-inflammatory and analgesic properties. In traditional folk medicine, summer savory has been used to relieve bone pain.

4. Soothes Sore Throat

Summer savory has soothing properties and has been used in tea and extract forms to soothe sore throats and respiratory conditions. It also has antimicrobial properties and can help fight infections that impact the respiratory system.

5. Good for Low-Sodium Diet

Romans allegedly used summer savory as an alternative to salt when cooking. It has a strong aroma and perfectly savory flavor, with a touch of salty, spicy and tangy flavors.

The herb helps add a salty flavor to dishes without adding more salt or increasing sodium intake. It’s an excellent tool for a low-sodium diet and can be added to a range of dishes that usually call for salt.

How to Grow and Use

You can find summer savory at some plant nurseries or online, especially in seed form. It will thrive in a sunny spot, in your garden or in a pot on a porch or terrace. The plant wants good drainage and can be watered whenever the soil feels dry.

To start growing the plant from seeds, let them germinate indoors beginning in the late winter. They’ll do best in light soil that’s kept moist and placed in a sunny window. Once temperatures rise to at least 50 degrees Fahrenheit or the threat of frost passes, the plant can be placed outdoors.

You can begin trimming the leaves when they reach about five inches in height. Simply snip off enough for your recipe; fresh leaves provide the best flavor.

At the end of the season, you can bring your plant inside or cut the stems to dry or freeze them for later use. For outdoor plants, you can save the seeds at the end of summer and plant them for next year.

Traditionally, summer savory is used to make tea, cold infusions and extracts. Today, summer savory spice is used to add flavor to dishes.

Summer savory can be used as an alternative to thyme in many recipes. You can use it in a range of recipes, including savory pies, stews, stuffings, dressings, marinades and sauces. It can be added to bean, rice, meat and vegetable dishes toward the end of cooking time for a burst of flavor as well.

Risks and Side Effects

Summer savory is considered safe when consumed in normal food amounts. When used in tea, extract or tablet form for therapeutic purposes, it’s possibly safe for a short period of time but may cause digestive issues when used in excess.

Pregnant and nursing women should not use this herb in medicinal quantities.

If you are using summer savory in large amounts, check with your health care professional to ensure that it’s safe for you, especially if you have a medical condition or are taking any medications.

Conclusion

• Summer savory, or Satureja hortensis, is an herb that belongs to the mint family and is related to thyme and rosemary. It has been grown for thousands of years because of its therapeutic properties.
• In traditional folk medicine, summer savory is used to alleviate digestive complaints, infections, sore throat and pain. It works as an anti-inflammatory and contains bioactive chemicals, including disease-fighting antioxidants.
• You can use summer savory the same way you use thyme — as a seasoning in recipes that benefit from a salty, peppery flavor.

The post What Is Summer Savory? Benefits, Nutrition, Uses & How to Grow appeared first on Dr. Axe.

Mullein has been used since ancient times, and its use and popularity only seem to be increasing as time goes on. The leaves, flowers and roots of the plant are used for the treatment of various inflammatory diseases, diarrhea, asthma, coughs and other lung-related ailments — making it one of the top herbs for healing.

An oil made from the flowers of the mullein plant is very commonly used to treat the pain and inflammation associated with earaches for children and adults alike. This plant might even be able to fight influenza, herpes viruses and some bacteria that cause respiratory infections.

Traditional use of this therapeutic plant, in its various forms, includes the treatment of bruises, burns, hemorrhoids and gout. The herb can be ingested, applied topically and even smoked. In the Appalachia region of the U.S., the plant has historically been used to treat colds and upper airway infections. Additionally, the leaves have been applied topically to soften and protect the skin.

Let’s talk about why mullein might already be, or soon will be, an impressive favorite in your herbal arsenal of natural remedies.

What Is Mullein?

Mullein is the name for any of the over three hundred species of the genus Verbascum, which are large biennial or perennial herbs native to northern temperate regions, especially eastern Eurasia.

Common mullein (Verbascum thapsus) grows up to seven feet tall and has a single stem with large, thick, velvety leaves and pale-yellow, slightly irregular flowers. This is the type that you will most commonly find in stores.

Sometimes the plant is referred to as Aaron’s rod because of it’s tall with yellow flowers.

Mullein leaf can be used to make a nourishing tea that’s been used in folk medicine. You can buy mullein leaf tea at your local grocery or health store, or you can make your own at home.

Drinking tea from this yellow flowered plant helps to relieve issues like sore throat, cough, colds, hoarseness and bronchitis. Some even use it to ease digestive complains like diarrhea and joint pain.

To make the tea, the leaves are simply simmered in boiling water and then strained.

Nutrition Facts

Research on the plant shows that it contains flavonoids, saponins, tannins, terpenoids, glycosides, carbohydrates, proteins, fats and oils.

It also contains approximately 3 percent mucilage, which is thought to be responsible for the soothing actions that the herb has on the body’s mucous membranes. Mullein’s saponins are believed to be the explanation for the herb’s expectorant actions.

Health Benefits

1. Ear Infections

Mullein has well-established emollient and astringent properties, making it an excellent choice for temperamental ear ailments.

A tincture containing the plant alone or a combination of mullein and other herbs is commonly found in health stores (and online) as a tried-and-true natural remedy for ear aches and infections.

A study published in The Archives of Pediatrics and Adolescent Medicine concluded that an herbal ear drop with mullein were just as effective as an anesthetic one.

People also use mullein oil to naturally treat their dog’s ear infections and other health problems with success. That’s right — don’t forget that natural remedies can be used on your animal friends, too!

2. Calm Bursitis

Bursitis is a painful condition that affects the small, fluid-filled sacs (called bursae) that cushion the bones, tendons and muscles near your joints. Bursitis occurs when the bursae become inflamed and research indicates that mullein has anti-inflammatory effects.

The most common locations for bursitis are in the shoulder, elbow and hip. To help bursitis naturally, you can simply prepare some mullein tea and soak a clean cloth in the warm tea.

The cloth can then be regularly applied over the affected region, which should help to decrease inflammation and serve as a natural remedy for bone and joint pain. You can also create a healing poultice.

3. Potent Disinfectant

Mullein oil is potent disinfectant that can treat both internal and external infections. Recent research published in Medicinal Chemistry shows that the plant has antimicrobial properties and can be used for the treatment of infectious diseases.

Internally, it has been known to treat infections in the ears, colon, urinary tract (including a vaginal yeast infection) and kidneys. When applied externally, it can help to fight infections on the skin.

4. Ease Respiratory Illness

Mullein tea can help to naturally improve a wide array of upper respiratory problems, including bronchitis, dry coughs, sore throats, general hoarseness and tonsillitis. Mullein for COPD is also used in folk medicine.

The leaves contain an extract with powerful antioxidant and anti-inflammatory that helps to rid the body of mucus and soothes the raw, inflamed tracts of your system, like your throat. Mullein as an asthma remedy may be effective because of its soothing impact on the bronchioles.

Smoking mullein is used by some for respiratory issues. In folk medicine, research suggests that dried herb can be placed in a pipe and smoked to treat congestion in your lungs. However, this is definitely a questionable way of using it and if used, should never be done for a prolonged length of time.

Plus, smoking mullein is one of the least effective means of using it’s beneficial properties. If you’re a smoker and having lung congestion, then smoking mullein rather than tobacco can be helpful.

5. Bacteria Killer

Researchers at Clemson University confirmed the antibacterial properties of mullein. In 2002, these researchers reported that the plant’s extracts are effective against several species of disease-causing bacteria including Klebsiella pneumoniae, Staphylococcus aureus, Staphylococcus epidermidis and Escherichia coli more commonly known as E. coli.

How to Use

Mullein can be found in dried, powdered, tea, tincture and oil formulations at your local health store or online.

You can make your own mullein tea at home by combining 1 cup of boiling water with 1–2 teaspoons of dried leaves or flowers and letting the mixture steep for ten to 15 minutes. This tea should be consumed one to four times per day for medicinal reasons.

If you choose a tincture, then 1/4–3/4 teaspoon is typically taken three to four times per day. As a dried product, 1/2–3/4 teaspoon can be used three times per day.

For ear infections, you should follow the directions on the mullein ear oil bottle. Typically, you should drop slightly warmed ear oil into the problematic ear two to three times per day. For ages 1–10, use 1 drop and for those over 10 years old, use 2 drops.

As mentioned, smoking mullein is also possible and has been used as a natural remedy in folk medicine. Using this smokable herb can be done with a pipe, but it certainly isn’t the healthiest approach to using the plant for healing.

History

Mullein has a lengthy medicinal history for being a therapeutic astringent and emollient. Since ancient times, great mullein has been utilized as a remedy for skin, throat and breathing problems.

The ancient Greek physician, pharmacologist and botanist, Dioscorides recommended the herb for lung diseases of the lung. 

The fresh leaves boiled in milk and consumed daily is a traditional Irish folk remedy for tuberculosis.

Mullein has historically been using in non-medical ways, too. People have used it to make torches and as a dyeing agent. Yellow mullein flowers have been used as a source of yellow hair dye. It’s also used as a flavoring ingredient in alcoholic beverages.

Some species have seeds that are considered toxic. The seeds of the species N. phlomoides in particular contains a type of poisonous saponin and are slightly narcotic. These seeds have been used to intoxicate fish, making them easier to catch.

Recipes

You can buy mullein tea prepackaged, but it’s also easy to make at home if you have some fresh or dried mullein leaves and/or flowers.

Tea: For sore throat, coughs and other upper respiratory issues, brew a strong mullein tea using 1 cup of boiled water and 1–2 teaspoons of dried leaves or flowers. Let the mixture steep for 10–15 minutes. Drink at least 1 cup per day until symptoms improve.

Hot Oil Extraction: Combine 1 cup mullein flowers with 1/2 cup olive oil in a glass double boiler over a low flame. Heat the mixture slowly for about three hours. Allow to cool and then strain using cheesecloth to remove all plant parts. Pour the strained oil into dark glass bottles and seal tightly.

Cold Oil Extraction: A cold mullein weed extraction can also be made by covering the flowers with olive oil in a glass container with a lid, set the container on a sunny windowsill to steep for 7 to 10 days, strain and store in dark glass bottles.

Side Effects and Drug Interactions

When used properly and for a short term duration, mullein side effects are highly unlikely. In general, the plant has no serious recorded side effects. However, there have been isolated case reports of people developing side effects like contact dermatitis.

Never use the herbal ear oil if your eardrum is perforated and make sure to consult a physician if symptoms are serious or do not improve quickly with natural treatment.

In terms of interactions, mullein has been reported to inhibit the effectiveness of antidiabetic drugs, and it may intensify the effects of muscle relaxants and lithium. If you’re taking prescription diuretics, you should talk to your doctor before using the herb since it can also have a diuretic effect.

Mullein products are not recommended for nursing or pregnant women.

Final Thoughts

• Mullein is probably best known these days for its use as a key ingredient in herbal ear drops. Whether its for a child, an adult or beloved pet, mullein ear drops are an effective and well-researched remedy for ear complaints.
• But mullein’s impressive medicinal use doesn’t stop there. Whether it’s a tea or a tincture, mullein can be used to treat everything from colds, coughs and sore throat, to bronchitis, tonsillitis and asthma.
• Having ear pain from an external infection that needs disinfecting? You can try applying a mullein compress or oil.  Suffering from painful bursitis somewhere on your body? Mullein can come to the rescue once again.

The post Mullein: The Herb that Fights Infections and Inflammation appeared first on Dr. Axe.

Sometimes, the most beneficial natural health remedies are the ones that have been around the longest. That’s certainly the case with lemon balm, a fast-growing plant that’s been studied for its effects on everything from insomnia to cancer.

What is the herb lemon balm good for? Used in teas, cooking and to make Melissa essential oil, it’s been prescribed by doctors since the Middle Ages as a natural remedy to improve sleep, reduce anxiety, treat wounds and promote longevity.

Today, its benefits have been widely studied, especially in Europe and the Middle East, where the plant originated.

Once you realize how many ways you can benefit from the many lemon balm uses described below, I’m sure you’ll be itching to grow some in your own garden.

What Is Lemon Balm?

The perennial lemon balm plant is a member of the mint family. Known officially as Melissa officinalis, it is sometimes referred to as common balm or balm mint.

Its native home is southern parts of Europe and various parts of the Middle East and Central Asia, but it’s now grown regularly in the Americas and other locations around the world.

Various lemon balm benefits have been employed in traditional medicine, especially in European countries such as Austria. In fact, lemon balm is an ingredient in Carmelite water, an alcoholic extract beverage formulated in the 14th century that’s still for sale in Germany.

In classic literature, characters often added lemon balm to wine or tea in order to treat various illnesses, like high fevers, headaches, nerve pain, wounds, bites and stings.

A few written works praise the lemon balm plant for its mood-lightening effects, such as Persian writer and thinker Avicenna, who referred to it as that which “maketh the heart merry and joyful.” It was also mentioned by:

• Homer in “The Odyssey”
• Nicholas Culpeper (a popular English botanist, physician and herbalist)
• and in the 1696 London Dispensary, which told readers that, “An essence of Balm, given in Canary wine, every morning, will renew youth, strengthen the brain, relieve languishing nature and prevent baldness.”

Health Benefits

1. Protects Against Heart and Liver Problems

Animal studies suggest that lemon balm essential oil has the ability to protect the heart and liver, in part by lowering high triglycerides and improving cholesterol synthesis in the liver. The same 2012 study that discovered these results also revealed that inhaling lemon balm oil reduces some of the factors that lead to perpetual growth of a common liver cancer cell.

Another heart-related benefit of lemon balm may be its ability to protect the heart muscles from injuries. Researchers gave an oral extract of the plant to animals in a 2016 study and found it resulted in a reduction of heart rate and blood pressure — plus they found indications of resistance to heart injury in lower doses.

Traditional Iranian medicine has used it as a therapy for some time to treat heart palpitations, and science seems to back up this use. It may have a positive impact on the mechanics and electrical impulses of the heart, giving it power to help regulate heart arrhythmias, aka irregular heartbeat.

Melissa officinalis has been shown in certain rat studies to reduce the occurrence of premature beats, tachycardia and fibrillation within the heart, all without causing any negative side effects.

In one trial using an orally administered extract of lemon balm leaf, subjects seemed to experience a significant drop in benign heart palpitation episodes, which is believed to be tied to its ability to enhance one’s mood.

2. Functions as a Natural Antibacterial Agent

There’s some evidence that lemon balm products, including kombucha (a fermented drink that contains probiotics), have antibacterial qualities that may help naturally fight infectious bacteria.

Lemon balm oil specifically shows a high level of antibacterial and antimicrobial activity against candida. This is a common yeast infection that causes a number of candida symptoms, including exhaustion, brain fog, digestive problems and a weakened immune system.

3. May Be Useful Against Diabetes

Researchers have tested both lemon balm essential oil and extract for their effects on high blood sugar. Both produce similar results by reducing blood sugar levels and oxidative stress related to diabetes in mice.

In fact, researchers at the Free University of Berlin stated, “ethanolic lemon balm extract can potentially be used to prevent or concomitantly treat type 2 diabetes,” because they were so impressed by the convincing data on the mice subjects.

Does lemon balm work for weight loss? Because it has anti-inflammatory effects, can help you cope with stress, improves digestion and supports metabolic health, it may be useful for maintaining a healthy weight.

It’s a not a magic bullet, but help with weight loss might be a potential secondary effect.

4. Might Fight Anxiety and Improve Mood, Concentration and Sleep

Traditionally, lemon balm herbal preparations have been used to treat anxiety and insomnia. Its mild sedative effect is a well-known feature.

These claims seem to stand up to scientific scrutiny, as well as extend beyond treating general anxiety.

For example, there’s some evidence this herb helps improve hyperactivity, concentration problems and impulsiveness in elementary school children. Taken internally in food products, it also seemed to enhance mood and/or cognitive performance, as demonstrated in a study involving young adults.

It has potential to improve problem solving, math skills, concentration and alertness, according to available research.

Does lemon balm make you sleepy? It may, although it works differently than sedative medications.

When used as an herbal sleep aid, it seems to help reduce insomnia symptoms and sleep disorders, including during menopause when symptoms such as anxiety, hot flashes and restlessness are very commonplace.

5. Fights Herpes Naturally

Lemon balm uses also extend into topical application, due in part to the herb’s antiviral qualities. Specifically, when applied directly to the skin, it is a useful herbal remedy to help treat the herpes virus.

While there is no permanent cure for herpes, treatment methods generally involve finding ways to decrease the frequency and duration of outbreaks. To date, most researchers have studied the efficacy of lemon balm on herpes labialis, or cold sores.

When using lemon balm extract in cream form, research shows that the intervals between herpes breakouts become longer, the healing period shortens and the symptoms, such as itching and burning, seem to decrease. Interestingly, because of the way that lemon balm works to achieve this, studies point to no risk of a resistance to the herpes virus forming after repeated uses.

The same results seem to exist when using lemon balm essential oil, too.

According to various sources, it seems lemon balm’s effects on the herpes simplex virus are related to its antioxidant compounds. These include tannins and polyphenols.

There are no well-known side effects when using this substance, either topically or orally.

6. Powerful Antioxidant and Anti-Inflammatory

This herb can help fight free radical damage in ways that may prove to be remarkable in natural medicine.

Perhaps most notably in this particular benefit of lemon balm is its potential impact against a specific kind of cancer known as glioblastoma multiforme. This fast-spreading cancer usually begins in the brain and has no known effective treatments.

However, a 2014 study found that lemon balm essential oil caused apoptosis (spontaneous cell death) in these cancer cells and stopped the expression of a protein known as multidrug resistance associated protein 1 (MRP1). This is especially important considering that MRP1 is partly responsible for the drug resistance cancers develop to traditional treatment methods, such as chemotherapy.

Other studies have found lemon balm products to have apoptotic effects on other cancer cell lines, including a type of cancer affecting the organ lining separating the organ from the rest of the body, MCF-7 (a breast cancer cell line), a colorectal cancer cell line, the most common liver cancer cell and two different types of leukemia cells.

In one study looking at how the antioxidants in lemon balm affect oxidative stress caused by low levels of radiation, lemon balm had remarkable results, including a significant improvement in blood levels of other cells. A study that looked at supplementing the diet of medical professionals consistently exposed to low levels of radiation with lemon balm showed that it may be an effective way to protect them against unhealthy levels of oxidative stress.

The study also showed lemon balm could naturally regulate a very important substance called superoxide dismutase. This enzyme, known in short as SOD, is vital to understand in terms of oxidative stress because the naturally occurring SOD can cause a number of different types of cell damage.

However, it is possible to regulate it naturally, using substances such as lemon balm that keep it in check.

Lemon balm may also protect against neurodegenerative disorders caused by overexposure to manganese, according to some animal research.

In addition to providing antioxidant support, it has the potential to act as an anti-inflammatory agent. Reducing chronic inflammation helps protect against disease and relieve pain.

7. Can Regulate Overactive Thyroid

Thyroid conditions affect a decent portion of the population of the United States, and one of the two common thyroid conditions, hyperthyroidism, can benefit from lemon balm.

Extract of lemon balm is one of the treatment methods that natural health practitioners tend to use when attempting to regulate overactive thyroid. Research suggests that these extracts stop the components that over-activate the thyroid from binding with the thyroid receptor, specifically in patients with Grave’s disease.

8. May Aid in Digestion

Because of its antioxidant activity, this extract has a potentially protective effect on the gastrointestinal system. One way it can help soothe digestive issues is by preventing gastric ulcers, as shown on rats, although this has not been studied at length yet.

There is also some evidence that lemon balm products, as well as peppermint and angelica root, may be useful in creating herbal remedies for constipation. For example, lemon balm tea benefits seem to include fighting abdominal pain and discomfort after eating, constipation, and bloating.

This may in part be due to the tea’s calming effects on the nervous system.

9. Naturally Soothes Pain

According to a 2015 study, lemon balm (taken in capsule form) effectively reduced PMS symptoms in high school-aged women.

If you have a toothache, apply a small amount of lemon balm oil to the painful area. You can also inhale the oil or tab it on your temples and neck to help fight headaches.

Risks, Side Effects and Interactions

What are the side effects of lemon balm? Lemon balm is generally safe for most people, but because it affects thyroid activity, people taking thyroid medication or who have severely underactive thyroid (hypothyroidism) should not take it.

Some patients have experienced mild side effects after receiving lemon balm extract treatment. These may include:

• nausea and stomach pains
• skin reactions
• headache
• dizziness
• allergic reactions

To minimize risk of negative reactions, consume the oil with food, and start with a low dose. You can also perform a skin patch test to make sure you don’t get a rash.

If you are pregnant or nursing, consult your doctor before using herbs regularly. Also discuss using this product with your health care provider if you take medications for thyroid disease, anxiety, insomnia or depression.

How to Use It

What do you do with lemon balm? The most useful parts of this plant (and the way it found its name) are the leaves.

Compounds are extracted from the leaves and used to make lemon balm oil, tincture, salves and various medicines.

Some of the most popular lemon balm uses include using the leaves in the kitchen to make tea and flavor dishes, as well as to create perfume oils and insect repellents. Some people even use it to make homemade toothpaste.

Growing lemon balm:

If you live in a somewhat warm climate, you may want to try your hand at growing lemon balm. Moist, well-drained soil creates the perfect environment for growing healthy lemon balm.

It also most likely will need fertilizer and a bit of shade. It’s not unusual to need to trim and harvest it several times during its growing season in order to stop it from overtaking other plants as it germinates quickly.

Lemon balm recipes:

Because of its pleasant scent, lemon balm is a delicious herb to add as the final flavoring to a dish. Additionally, uses for lemon balm span everything from homemade lip balm to a dressing for salads.

Some people even use it as part of homemade cosmetics.

You can add it to meat and seafood dishes for an extra pop. It’s also not uncommon to find it used in fruit-based drinks and even cocktails.

To get the most benefits it’s best to purchase a high-quality lemon balm oil that contains pure extract.

Lemon balm essential oil is sometimes also known as Melissa oil. While it’s difficult to make your own oil, you can make tea, cold infusions, salves and more at home.

Here’s a simple herbal lemon balm tea recipe to try: Steep the fresh leaves for 15 minutes or so in very hot water, remove leaves and (optional) add raw honey as a natural sweetener.

Another option is making a “cold infusion” by placing the leaves in a glass jar with cold water (one tablespoon per cup of water) and letting the jar infuse overnight before drinking in the morning.

Lemon balm dosage:

If you don’t want to grow it yourself, you can find lemon balm tea and supplements online. As with all herbal products, use caution, and be very selective where you purchase from, looking for reputable sellers.

Dosage recommendations vary depending on what you’re using it for. A general recommendation for uses including relieving anxiety/stress is to take 300 milligrams of lemon balm in capsule form twice daily.

Some people take up 600 milligrams twice daily, however starting with a low dose and splitting your dose may be better tolerated. If you find that a low dose isn’t strong enough, work your way up to taking 300 to 600 mg three times daily.

Conclusion

• What is lemon balm? Lemon balm (Melissa officinalis) is a perennial herb that’s grown all over the world.
• People have used this plant for centuries as an herbal treatment and natural medicine to treat various ailments.
• Scientific research has shown it can be effective in protecting the heart and liver from common diseases. Other lemon balm benefits include having antibacterial, anti-inflammatory and antioxidant properties.
• These properties often operate in ways that circumvent the normal resistances that illnesses form to many medications and remedies.
• Lemon balm can be applied topically to help treat herpes outbreaks and extend time between outbreaks.
• Using lemon balm oil, extract, tea and other products can improve mood, concentration and sleep quality while reducing anxiety. This herb may also help regulate an overactive thyroid, fight PMS symptoms and improve digestion.

The post 9 Lemon Balm Benefits + Natural Uses for Home & Health appeared first on Dr. Axe.

If there was a natural substance that could fight deadly cancer cells yet comes with some potentially harmful side effects, would you want to learn more about it? Chances are you would, and that’s why you should know about kava.

Kava root is most commonly used to calm anxiety, stress, restlessness and treat insomnia, among many others. With so many uses, it’s confusing as to why this herbal remedy has become known as a less than desirable treatment. Let’s find out more about this controversial, medicinal plant.

What Is Kava?

Kava, kava root or kava kava (Piper methysticum: Latin “pepper” + Latinized Greek “intoxicating”) is an herbal plant and crop of the Pacific islands. Kava is consumed throughout the Pacific Ocean cultures of Polynesia, including Hawaii, Vanuatu, Melanesia and some parts of Micronesia. For centuries, kava root has been used as medicine as well as a recreational and ceremonial drink in Oceania.

The name kava is from Tongan and Marquesan cultures; other names for kava include ‘awa (Hawaiʻi), ava (Samoa), yaqona (Fiji), sakau (Pohnpei), and malok or malogu (parts of Vanuatu).

Belonging to the pepper family, it’s also known as asava pepper or intoxicating pepper. The shrub grows to an average height of six feet and has large, heart-shaped leaves that can grow to 10 inches wide.

The chemical compounds found in kava root are often used to create a drink and are believed to have sedative anesthetic, entheogenic, anxiolytic, analgesic, muscle-relaxing and anticonvulsant effects, mediated by effects on the limbic system, the part of the brain linked to emotions. Kava can also be found in many forms from tablets to powders and teas and remains available at nutrition stores and online.

Its active ingredients are called kavalactones, which have effects similar to alcohol, such as relaxation, talkativeness and euphoria, while reportedly maintaining mental clarity. For these reasons, kava has been proposed to be anxiolytic and used in patients with anxiety disorders and as treatment for insomnia, premenstrual syndrome and stress.

Given these characteristics, it’s no surprise that kava may have an abuse potential. However, it’s rare with conventional doses. Recently, there have been many concerns regarding the safety of kava products due to reports of the effects on the liver and some deaths. The use of kava has been banned or restricted in many countries, such as Germany, Switzerland, France, Canada and Great Britain, though the ban may have been lifted in some of these areas.

While kave has been touted as a natural cancer treatment that blocks tumor growth and shows many signs of chemopreventive potential as well as used to help alleviate anxiety, stress and sleep problems, there have been reports of liver disease and damage along with some deaths that may be related to the use of kava root.  The U.S. Food and Drug Administration has issued a warning that using kava supplements has been linked to a risk of severe liver damage. Learn the details below.

Common Uses

Kava root is most commonly used to calm anxiety, stress, restlessness and treat insomnia. It’s also used for ADHD symptoms, epilepsy, psychosis, depression, migraines and other headaches, chronic fatigue syndrome, common cold and other respiratory tract infections, tuberculosis, muscle pain, and cancer prevention.

Urinary tract infections (UTIs), pain and swelling of the uterus, venereal disease, menstrual discomfort, and sexual arousal are other uses of kava root. The list continues, with kava root being applied to the skin for skin diseases like leprosy, to promote wound healing, used as a painkiller and to help with eye-related health issues. It’s also used as a mouthwash for canker sores and toothaches.

Potential Health Benefits

1. May Help Fight Cancer

Flavokawains are secondary metabolites found in kava root that may have anticancer properties. Studies compared the toxicity of kava and monitored the results of cellular adaptation in the human hepatocyte cell line.

To test for subsequent resistance to oxidative stress, cells were pretreated, and some results showed significant cell death, giving reason to believe that kava root has potential as a chemopreventive or chemotherapeutic agent.

An animal study published in Oncotarget was conducted demonstrating that elements within the kava plant may inhibit the growth of certain deficient cell lines. Further studies have demonstrated that dietary feeding of the autochthonous transgenic adenocarcinoma of the mouse prostate (TRAMP) with kava inhibited the formation of lesions and prostate adenocarcinomas, reduced the tumor, and completely abolished distant organ metastasis.

The findings suggest that agents found in kava may be a promising inhibitor for targeting degradation in prostate cancer prevention and treatment.

Another animal study focused on kava and breast cancer. Conducted in Malaysia, the study had the intention of understanding how kava root can help regulate and enhance the immune system as well as impede the inflammatory process in breast cancer-challenged mice.

Notably, there was a decrease in the weight and volume of the tumor following kava treatment. Inflammation in the kava-treated mice had reduced levels as well. Overall, these results show that kava root has the potential to not only enhance antitumor immunity, but also prevent the inflammatory process in a cancer-prone microenvironment.

2. Boosts Immune System

Flavokawains extracts have been found to possess potential anti-inflammation properties. One animal study searched for agents that can enhance the functionality of the immune system without disturbing the homeostatic balance while determining the toxicity and immunomodulatory effects of flavokawain A and flavokawain B, agents found in kava root, on Balb/c mice.

Based on the results, all mice were observed normal after the treatment period, and it seemed as though it did not cause any toxicity. Thus, kava root may be an immune system booster for humans in a similar way it is for mice.

3. Reduces Anxiety

Generalized anxiety disorder (GAD) is a chronic and pervasive condition that generates high levels of psychological stress and is typically difficult to treat long term. Some studies claim that kava root is a nonaddictive and a non-hypnotic anxiolytic with the potential to treat anxiety.

More research has been reported by Cochrane assessing the evidence for or against the effectiveness of kava root extract for working as a natural remedy for anxiety. Twenty-two potentially relevant, double-blind, placebo-controlled RCTs were identified. Twelve trials met the inclusion criteria and were in favor of kava extract as an aid in reducing anxiety.

Few adverse events were reported, and of those reported, they were all mild. This data posited that kava extract might be an effective symptomatic treatment for anxiety.

A review published in the Journal of Alternative and Complementary Medicine, however, noted that the current evidence is not sufficient enough to confirm the effect of kava for GAD treatment beyond placebo.

4. Promotes Better Sleep

Kava first became popular in the 1990s as an herbal remedy for people who suffer from insomnia and have anxiety. We know that sleep is a big problem for about 50 percent of the population at some point in their lifetimes. Plant-based remedies are becoming more and more desired to help treat sleep disorders and general insomnia, including kava root.

In a study conducted at the University of Rochester School of Medicine and Dentistry, six commonly used plant-based sleep therapeutics were investigated to include caffeine, chamomile, cherries, kava kava, L-tryptophan, marijuana and valerian root. Though no spectacular results were reported, kava and kava drinks appeared to provide some sedative effects.

Kava vs. Kratom

While we have learned a lot about kava, kratom is a similar herb with many of the same effects. Kava and kratom are often compared since they both exude feelings of relaxation, but kratom is known more for boosting energy or calming the mind while kava is more known for its intoxicating, euphoric feelings.

Meanwhile, the FDA cautions consumers about both kava and kratom, with kratom labeled as a “drug and chemical of concern.”

Both grow in Southeastern Asia, and while kava comes from the root of the plant, kratom comes from the leaves and are often made into a tea referred to as kratom tea.

Because they have different mechanisms of action, using both together has been found to offer more potent effects, particularly since both:

• Induce euphoria
• Promote feelings of contentment
• Improve alertness
• Reduce stress

Kava Root

• Mildly intoxicating
• Improves mood, eases anxiety and boosts sociability
• Influences GABA receptors
• Stimulates dopamine receptors
• Comes from the root of the plant

Kratom

• Works as a stimulant in small doses and a sedative in high doses
• Induces feelings of calm
• Stimulates the mu and delta opioid receptors
• Influences serotonin and norepinephrine receptors
• Comes from the leaves of the plant

How to Use and Dosage

Kava is usually made into a drink that’s prepared by grinding, grating or pounding the roots of the plant, then soaking the pulp in cold water or coconut milk. Traditionally the root was chewed, spit into a bowl and mixed with coconut milk or water. That practice is no longer the standard, probably for health reasons.

Kava kava is available in dry bulk, powdered or crushed, capsule, tablet, kava tea, and tincture forms. Western consumers have generally been advised to look for standardized extracts of kava kava that have a 70 percent kavalactone content.

On the other hand, a report submitted to the Committee of Safety of Medicines of the United Kingdom in April 2002 indicates that many of the side effects reported in connection with kava kava are due to the high concentration of the herb in commercial standardized extracts.

The report suggests that kava preparations made according to traditional methods are relatively safe. However, it’s likely that controversy over kava kava will continue.

It’s also important to consider dosage. The appropriate dose of kava depends on several factors, such as the user’s age, health and overall condition. Natural products need to be reviewed with your health care provider and pharmacist before using.

Suggested dosage for treatment of non-psychotic anxiety is 105 to 210 milligrams daily for three to four weeks. The most common side effects of kava are headache, dizziness, drowsiness, depression, diarrhea and occasionally dermatologic manifestations. Precautions should be taken.

Researchers state that given its growing popularity in clinical and recreational use, there’s an “urgent need for quality control and quality assurance of kava products, pharmacokinetics, absorption, distribution, metabolism, excretion, and foundational pharmacology.”

Side Effects and Dangers

It’s very important that you take every precaution if choosing to use kava in any form. If you’re pregnant, breastfeeding or using any prescription medication, definitely avoid taking kava and make sure to check with your doctor prior to making any decision about kava. There is concern that it might affect the uterus.

If you have symptoms of depression, kava use may make depression worse. Because kava affects the central nervous system, it might increase the effects of anesthesia and other medications used during and after surgery. If you use kava, you should stop using it at least two weeks before a scheduled surgery.

Drug Abuse

Because kava is known to provide some very deep relaxation benefits, there’s potential for drug abuse, though this problem seems to be low in most areas. Kava is marketed as an herbal anxiolytic in several countries and is consumed recreationally in high doses in many indigenous Pacific and Australian Aboriginal communities.

Viral Resistance

Health care professionals have been given so much literature on herb-drug interactions that it often makes it difficult to separate experimental and potential interactions from those deemed clinically relevant. For example, there is a need for conclusive information to guide pharmacotherapy in HIV/AIDS.

In a review conducted at the University of Mississippi’s School of Pharmacy, the basis for potential interaction of medicinal herbs with specific antiretroviral drugs were presented while several botanicals were discussed regarding relevant interactions in humans.

This research suggests avoidance of many herbal medicines while taking certain antiviral drugs, such as St. John’s wort, black pepper and grapefruit juice, as well as the African potato, ginkgo, ginseng, garlic, goldenseal and kava kava. This is important to know in order to avoid an herb-induced risk that can lead to viral resistance.

Liver Damage

Kava may be unsafe when taken by mouth. Serious illness, including liver damage, has occurred even with short-term use of normal doses. It’s been reported that the use of kava, for as little as one to three months, has resulted in the need for liver transplants and even death. Early symptoms of liver damage include yellowed eyes and skin known as jaundice, fatigue, and dark urine.

It’s wise to acquire frequent liver tests should you decide to take kava. The severity of liver injury ranges from moderate enzyme elevations to to acute liver failure. In most cases, the liver injury subsides within one to three months of discontinuing the herbal product, but there have been reports of liver transplants in some patients.

Meanwhile, another comprehensive study showed that there was little evidence for liver disease in causal relationship to kava use. Instead, herbal hepatotoxicity in a few patients was connected to overdose, prolonged treatment and comedication — “most probably also as a consequence of poor quality of the kava raw material contained in a few kava extracts.”

To reduce these serious hepatotoxic risks in regard to kava use, it’s essential to create kava quality standards. For example, dried kava roots should contain at least 10 percent total kavalactones and 3 percent kavain, according to the American Botanical Council.

May Not Be Safe While Driving

Using kava can make you unable to drive or operate machinery safely. Do not take kava before you plan on driving. Driving-under-the-influence citations have been issued to people driving erratically after drinking large amounts of kava tea.

A study conducted at the University of Auckland’s School of Population Health in New Zealand reviewed the published literature examining the association between kava use and motor vehicle crashes, related injuries or driving performance. However, no studies quantifying the effects of kava while operating a motor vehicle or related injury were located.

Four experimental studies using computer-based driving simulation examined the effects of pharmacological doses of kavalactones on cognitive and visuomotor performance, finding weak evidence of a slowed reaction time. However, one study found the visuomotor performance on driving simulation to be significantly impaired when kava was consumed with alcohol.

Background

Kava was named by the explorer Captain Cook, who chose a name that meant “intoxicating pepper.” While Captain Cook may have named kava, he didn’t discover it. Kava has been used for thousands of years by Pacific Islanders.

Today in the South Pacific, kava is a popular social drink, similar to alcohol in Western societies. It also still has a role in rituals and ceremonies. One study reported that kava drinking is strongly linked to many of the ceremonial, social and cultural obligations that are deeply embedded within the Tongan culture.

The positive uses of kava include medicinal purposes, male bonding, an alternative to alcohol consumption, and reaffirming and establishing relationships among other Tongan men. The men interviewed in the study also stated negative uses of kava, such as the feeling of laziness, feeling of being too tired to go to work or have sexual interaction with their partners, and the fact that it’s very expensive to buy in New Zealand.

However, kava is one of the most important social pillars of Melanesian societies. It’s been used for more than 1,000 years in social gatherings for the preparation of kava drinks with relaxing effects. It was during the colonial period when extract preparations found their way into Western medicinal systems to treat situational anxiety dating back more than 100 years. However, upon publishing a series of case reports of liver toxicity in 1999–2000, major concerns have been noted.

Pacific Islanders consume a kava kava drink at social, ritual and ceremonial functions to promote feelings of relaxation and euphoria, as well as to commemorate marriages, births and deaths.

It’s enjoyed in meetings of village elders, used as an offering to the gods, used to cure illness and to welcome honored guests.

Final Thoughts

• Kava roots benefits include helping fight cancer, boosting immunity, reducing anxiety and promoting better sleep.
• The risks and side effects of kava root include the potential for drug abuse, viral resistance, liver damage and driving impairment.
• The jury is still out on kava root overall, but the benefits, if taken in proper dosage, seem to outweigh the negatives. The key is consuming the appropriate amount and not overdoing it, particularly since it’s been shown to be addictive.

The post Kava: Cancer & Anxiety Fighter? Or Too Risky? appeared first on Dr. Axe.

Never heard of fenugreek? This medicinal herb helps reduce both internal and external inflammation, and it includes many health benefits when used regularly.

As noted in the book “Essential Oils in Food Preservation, Flavor and Safety,” fenugreek extract and oil are known to possess antimicrobial, antioxidant, antidiabetic and antitumorigenic activities.

Learn more about what fenugreek is and how it can be used.

What Is Fenugreek?

Fenugreek is an annual herb with light green leaves and small white flowers. It’s part of the pea family (Fabaceae) and also known as Greek hay (Trigonella foenum-graecum).

Cultivated in North Africa, the Middle East, Egypt and India, it has a long history as an ingredient in traditional medicine. Fenugreek plants grow to about two to three feet tall, and the seed pods contain 10–20 small, flat, yellow-brown, pungent and aromatic seeds.

Fenugreek seeds have a somewhat bitter taste, similar to celery, maple syrup or burnt sugar, and are often used to make medicine. However, it has a far more pleasant taste when cooked.

The graecum seeds, which are usually dried and ground, are the most widely used part of fenugreek. The leaves are often used in cooking as well.

Fenugreek can be taken by mouth or used to form a paste that’s applied to the skin to help heal inflammation. In manufacturing, fenugreek extracts can be found in soaps and cosmetics.

The fenugreek herb acts as a gum and an emulsifier, making it useful as a stabilizer as well as thickening agent for food. It’s also used as a spice and flavoring agent in food preparation.

Nutrition Facts

One serving — 1 tablespoon — of fenugreek seeds contains:

• 35.5 calories
• 6.4 grams carbohydrates
• 2.5 grams protein
• 0.7 gram fat
• 2.7 grams fiber
• 3.7 milligrams iron (20 percent DV)
• 0.1 milligram manganese (7 percent DV)
• 0.1 milligram copper (6 percent DV)
• 21 milligrams magnesium (5 percent DV)
• 32.6 milligrams phosphorus (3 percent DV)
• 0.1 milligram vitamin B6 (3 percent DV)

Health Benefits

While more research is needed in terms of identifying and confirming all of the plant’s benefits, this herb has been shown to help with numerous health issues. Here are nine of the most proven fenugreek benefits.

1. Can Improve Digestive Problems and Cholesterol Levels

This herb may help with numerous digestive problems, such as upset stomach, constipation and inflammation of the stomach. For instance, research shows that the water-soluble fiber in fenugreek, among other foods, helps relieve constipation.

It also works to improve digestion and is often incorporated in an ulcerative colitis diet treatment plan due to its anti-inflammatory effects. This herb appears to benefit those with heart conditions, such as hardening of the arteries and high blood levels of certain fats, including cholesterol and triglycerides.

It also shows potential for helping those who are diabetic. In fact, a study out of India showed that administering 2.5 grams of fenugreek supplement twice daily for three months to people dealing with non-insulin-dependent diabetes mellitus significantly lowered cholesterol naturally, along with triglycerides, without affecting HDL cholesterol.

2. Combats Inflammation Inside the Body

Fenugreek helps with inflammation within the body, which is responsible for health issues and diseases like:

• Mouth ulcers
• Boils
• Bronchitis
• Infection of the tissues beneath the surface of the skin
• Tuberculosis
• Chronic coughs
• Cancer
• Kidney ailments

In addition to its potential preventative effects with these conditions, this herbal remedy is thought to lower blood sugar and may be useful for many conditions, including management of metabolic and nutritive disorders, such as diabetes. A 2017 study concluded that “a simple complementary addition of fenugreek seeds can have a synergistic effect along with diet control and exercise on fasting blood glucose.”

For the study, patients with type 2 diabetes received 10 grams of the seeds soaked in hot water every day.

Fenugreek appears to slow absorption of sugars in the stomach and stimulate insulin. In Traditional Chinese Medicine, the spice is known as a “phlegm mover” and is said to break up stuck energies and cool inflammation within the body.

Research published in International Immunopharmacology studied the anti-inflammatory and antioxidant effects of fenugreek mucilage on arthritic rats and confirmed its power to fight inflammation. It also “demonstrated the potential beneficiary effect of fenugreek mucilage on adjuvant induced arthritis in rats,” meaning this herb may be an effective natural arthritis treatment as well.

3. Helps Increase Libido in Men

Some fenugreek uses for men include treating hernias, erectile dysfunction and other male problems, such as baldness. That’s because it may increase sexual arousal and testosterone levels.

While it’s best to consult with a physician before using natural therapies for treating disease or improving sexual performance, fenugreek seed powder, fenugreek tea and tablets have been shown to increase sexual desire and performance in men, as well as naturally remedy impotence.

In a study published in Phytotherapy Research, 60 men between the ages of 25 and 52 years with no history of erectile dysfunction were supplemented with either a placebo or 600 milligrams of fenugreek extract per day for six weeks.

Through self-evaluation, the participants noted their results with fenugreek, reporting that the fenugreek dietary supplement had a positive effect on their libidos. Ultimately, the study found that fenugreek extract had a significant influence on sexual arousal, energy and stamina and helped participants maintain normal testosterone levels.

4. Promotes Milk Flow in Breastfeeding

Fenugreek also helps breastfeeding women who may experience low milk supply. It can increase breast milk production because it acts as a galactagogue.

Galactagogues are substances that help with increasing milk supply. They stimulate the milk ducts and can increase milk production in as little as 24 hours.

While more research is needed to determine the exact efficacy and safety of  fenugreek for increased breast milk production, several studies in scientific journals note its use in promoting milk flow.

Although this is a potential fenugreek seeds benefit for women, researchers generally recommend that seeking help from a lactation consultant should be your first course of action if you’re having issues with breast milk production.

5. Helps Treat Wound, Skin and Scalp Issues

In addition to lowering internal inflammation, fenugreek is sometimes warmed and used externally as a poultice. Research indicates that this reduces external inflammation and can treat:

• Pain and swelling in the muscles and lymph nodes
• Gout
• Wounds
• Leg ulcers
• Sciatica
• Dandruff
• Eczema

It’s important to test the area first to ensure that it does not burn or further inflame the area, however.

There are also fenugreek benefits for hair. Although research is limited, anecdotal reports suggest that fenugreek tea and fenugreek seed powder can be used on your hair to promote hair growth and improve texture.

6. Adds Flavor and Spice to Food

In foods, fenugreek powder is often included as an ingredient in spice blends, mostly found in Indian fare, such as curried dishes. It’s also used as a flavoring agent in imitation maple syrup, foods, beverages and tobacco.

In addition, fenugreek leaves can be used in salads, and both fresh and dried leaves are used in Indian cookery.

7. Helps Increase Appetite

Beyond enhancing flavor, fenugreek has been shown to increase appetite, which results in restorative and nutritive properties.

A study published in Pharmacology, Biochemistry, and Behavior was designed to investigate the effects of a fenugreek seed extract on feeding behavior. Experiments were performed to determine food consumption and motivation to eat, as well as metabolic-endocrine changes.

The results showed that chronic oral administration of the fenugreek extract significantly increased food intake and the motivation to eat. The report also indicated, however, that the treatment does not prevent anorexia nor the decreased motivation to eat.

8. May Enhance Exercise Performance

The Journal of Sports Science and Medicine reports a study on the effects of combined creatine and fenugreek oil supplementation on strength and body composition in men.

Forty-seven resistance-trained men were divided into two groups according to body weight. Each group then took either 70 grams of a dextrose placebo, five grams of creatine and 70 grams of dextrose, or 3.5 grams of creatine and 900 milligrams of fenugreek extract and participated in a four-day-a-week periodized resistance-training program for eight weeks.

Body composition, muscular strength endurance and anaerobic capacity of participants were tested. The creatine/fenugreek group showed significant increases in lean mass, bench press and leg press strength.

The study concluded that creatine combined with fenugreek extract supplementation had a significant impact on upper body strength and body composition as effectively as the combination of  creatine with dextrose.

Why is this good? The use of fenugreek with creatine supplementation may be an effective means for enhancing creatine uptake while eliminating the need for excessive amounts of simple carbohydrates, so you may want to consider adding fenugreek for men and women to your list of the best pre-workout foods.

9. Helps Improve Blood Sugar

A clinical trial showed that ingestion of fenugreek seeds soaked in hot water shows promise as a complementary therapy in the treatment of type 2 diabetes.

Over the course of eight weeks, 11 out of a total of 18 participants consumed fenugreek seeds soaked in hot water, and the remaining seven consumed fenugreek seeds mixed with yogurt. The participants who consumed the seeds soaked in hot water showed significant improvement in blood glucose levels compared with the group that ate the seeds mixed with yogurt.

Uses and Dosage

Fenugreek has a long history as both a culinary and medicinal herb in the ancient world. Fenugreek seed is commonly used in cooking and as a folk or traditional remedy for diabetes and loss of appetite, as well as to stimulate milk production in breastfeeding women.

It’s also applied to the skin and hair to reduce inflammation.

Here are some of the most common fenugreek, including as a supplement, uses:

• Exercise performance: Although there is mixed research on fenugreek for testosterone levels, supplementing with the plant for eight weeks may improve exercise performance and decrease body fat. In one study, 60 healthy male subjects took 300 milligrams of fenugreek twice daily for eight weeks. Fenugreek supplementation combined with resistance training showed significant anabolic and androgenic activity as compared with the placebo.
• Breast milk production: Fenugreek supplements or tea may help boost breast milk production, especially in the days immediately following child birth. A common dosage is 2 to 3 capsules (around 600 milligrams per capsule) three or four times per day.
• Digestion: Fenugreek tea, seed powder or supplements may help aid digestive issues like constipation, upset stomach and loss of appetite.
• Inflammation: Fenugreek extract can be applied topically as a poultice to reduce inflammation and pain.
• Cholesterol: Although there is mixed evidence, using fenugreek seed powder or supplements may help reduce high cholesterol levels.
• Skin health: Fenugreek oil or seed powder can be used topically to improve skin health and reduce inflammatory disease symptoms.
• Hair health: To use as an herbal remedy for your hair, combine fenugreek seed powder with coconut oil or aloe vera and massage the mixture into your scalp. Let it sit for five minutes and then rinse.

Risks, Side Effects and Interactions

There are a few possible fenugreek side effects. When taken by mouth, it may cause gas, bloating and diarrhea, and there’s the risk of allergic reactions that can cause coughing, wheezing and swelling.

It also can cause irritation when applied directly to the skin, so always test a small area first.

Even though it has been used for inducing childbirth, women should always use caution when taking fenugreek during pregnancy. Make sure you talk to your health care provider about it prior to use.

It’s also important to note that fenugreek could cause harmful effects and interactions that can thin the blood and cause excessive bleeding in some people. Those with underlying bleeding disorders or who take blood-thinning drugs or anticoagulants should not take it without their doctors’ approval.

Signs of problematic interactions, like excessive bleeding, include easy bruising, vomiting blood or passing dark stools.

There may also be interactions with people who have diabetes because fenugreek can lower blood sugar levels and interact with diabetes drugs.

Final Thoughts

• Fenugreek is an herbal remedy that’s been used in folk medicine for a range of health conditions. Today, people supplement with the seeds and leaves of the plant to reduce high cholesterol, improve libido, increase beast milk production and more.
• Herbal fenugreek may also help to prevent or fight inflammatory disease and issues related to digestion and high blood sugar.
• There are some possible side effects and interactions from this herbal remedy. It should not be taken during pregnancy unless advised by a doctor. It may also interact with blood-thinning medications and drugs for diabetes.

The post Fenugreek Benefits for the Gut, Testosterone Levels & More appeared first on Dr. Axe.

Ashwagandha is an herb that has been used for more than 2,500 years and has been extensively researched (used in over 200 studies) for its potential thyroid-modulating, neuroprotective, anti-anxiety and anti-inflammatory properties.

Like all adaptogenic herbs, it helps the body maintain homeostasis, even in moments of emotional or physical stress. In Ayurveda, it’s characterized as a “rasayana,” which means that it’s used to support physical and mental health, defend the body against disease and damaging environmental factors, and slow the aging process.

What Is Ashwagandha?

Ashwagandha (aka Withania somnifera) is an adaptogenic herb that’s popular in Ayurvedic and traditional medicine. It benefits many body systems, including the immune, neurological, endocrine and reproductive systems.

In India, it is known as the “strength of the stallion” because it traditionally has been used to strengthen the immune system after illness. It’s also been referred to as “Indian ginseng” because of its ability to enhance your stamina and work as a natural stress reliever, and those aren’t the only benefits of ashwagandha.

Research published in the International Journal of Home Science indicates that 1,000 milligrams of dehydrated ashwagandha root powder contains the following:

• 2.5 calories
• 0.05 gram carbohydrates
• 0.04 gram protein
• 0.032 gram fiber
• 0.03 milligram iron
• 0.02 milligram calcium
• 0.08 microgram carotene
• 0.06 milligram vitamin C

Ashwagandha contains many beneficial elements, including flavonoids and antioxidants, such as catalase, superoxide dismutase and glutathione, which is known as the “mother of all antioxidants.”

It also contains alkaloids, amino acids (including tryptophan), neurotransmitters, sterols, tannins, lignans and triterpenes. These valuable compounds allow for the herb’s pharmacological activities and are responsible for the many ashwagandha benefits.

Benefits

What are some ashwagandha benefits for men and women? Here are some of the top uses that are supported by research:

1. Improves Underactive Thyroid Function

One of the most incredible aspects of adaptogen herbs is that they help people with thyroid problems. Ashwagandha has been shown to support a sluggish thyroid for people diagnosed with Hashimoto’s disease, or underactive thyroid.

For the millions of people who struggle with thyroid problems, many of whom don’t even know it, it may serve as the solution they’ve been waiting for. These ashwagandha health benefits for the thyroid also account for the herb’s benefits for weight loss since thyroid issues can lead to weight fluctuations.

In a 2017 pilot study published in the Journal of Alternative and Complementary Medicine, ashwagandha benefits for helping patients with subclinical hypothyroidism were evaluated. The 50 participants were diagnosed with thyroid disorder but didn’t display obvious symptoms of thyroid deficiency.

During an eight-week period, the treatment group received 600 milligrams of ashwagandha root extract daily, and the control group received starch as the placebo. Researchers found that the extract improved serum thyroid stimulating hormone (TSH) and thyroxine (T4) levels significantly compared to placebo.

It was concluded that the herb may be beneficial for normalizing thyroid levels in patients with hypothyroidism.

Another study published in the Journal of Ayurveda and Integrative Medicine also found that ashwagandha has thyroid-enhancing properties. In the study, patients with bipolar disorder used the herb to improve cognitive function for an eight-week period.

Lab testing found that some of these patients experienced T4 increases during the treatment period, although that was not the original purpose of the study. Research suggests that, since ashwagandha increases thyroid function, it may not be suitable for people with hyperactive thyroid, such as those with Graves’ disease.

2. Helps Relieve Adrenal Fatigue

Research shows that ashwagandha may be useful in supporting adrenal function and helping overcome adrenal fatigue. Your adrenals are endocrine glands that are responsible for releasing hormones, specifically cortisol and adrenaline, in response to stress.

If your adrenals are overtaxed due to an overabundance of emotional, physical or mental stress, this can lead to a condition referred to as adrenal fatigue.

When your adrenals become exhausted, this can also disrupt other hormones in your body, including progesterone, which can cause infertility and lower levels of DHEA, a hormone that’s tied to longevity and maintaining a strong body.

3. Combats Stress and Anxiety

One of the most well-known ashwagandha benefits is its ability to work as a natural remedy for anxiety. In a 2009 study published in PLOS One, ashwagandha proved to be comparable to common pharmaceutical drugs lorazepam and imipramine but without the adverse effects.

In the 12-week, controlled study, 75 participants with anxiety were divided into two groups, one that received naturopathic care and another that received standardized psychotherapy intervention. The naturopathic care group received dietary counseling, deep breathing relaxation techniques, a standard multivitamin and 300 milligrams of ashwagandha twice daily.

The psychotherapy intervention group received psychotherapy, deep breathing relaxation techniques and placebo pills twice daily.

When anxiety levels were measured after the 12-week period, the group that received ashwagandha had anxiety scores that decreased by 55 percent, and the psychotherapy group’s scores decreased by 30.5 percent.

Significant differences between the two groups were also found in mental health, concentration, social functioning, vitality, fatigue and overall quality of life, with the ashwagandha group displaying greater clinical benefits.

In addition to these positive findings, researchers indicated that no serious adverse effects occurred in either group. A major ashwagandha benefit is that there are no or minimal adverse reactions when taking it.

Conversely, antidepressant and anti-anxiety medications may cause drowsiness, insomnia, loss of sexual desire and increased appetite, among other negative effects.

4. Helps Improve Depression

Not only does ashwagandha benefit people who deal with anxiety and chronic stress, but it can also be helpful for people who experience signs of depression. The herb improves resistance toward stress, and studies show that it thereby improves people’s self-assessed quality of life.

In a 2000 experimental study involving rats, ashwagandha efficacy was compared to the antidepressant medication imipramine. Researchers found that it exhibited antidepressant effects that were comparable to imipramine when rats were exposed to “behavioral despair” and “learned helplessness” tests.

It was concluded that ashwagandha can be used as a mood stabilizer in clinical conditions of depression.

5. Balances Blood Sugar Levels

Ashwagandha has been evaluated for its anti-diabetic effects, which are possible because of the presence of phenolic compounds, including flavonoids. Research shows that flavonoids possess hypoglycemic activities, and a study involving rodents concluded that both ashwagandha root and leaf extracts helped achieve normal blood sugar levels in diabetic rats.

An animal study published in Reports of Biochemistry and Molecular Biology found that when ashwagandha was given to fructose-fed rats, it inhibited the fructose-induced increases in glucose, insulin resistance and inflammation.

This data suggests that ashwagandha extract may be helpful in improving insulin sensitivity and reducing inflammatory markers in humans.

6. Helps Fight Cancer

Research suggests that ashwagandha has promising anti-tumor effects, can help reduce tumor cell growth and may work to prevent cancer cells from growing.

The extract has been shown to help inhibit the proliferation of cancer cells — specifically breast, lung, stomach and colon cancer cells, which are among the leading types of cancers in the world. It’s believed that ashwagandha helps prevent the growth of cancer cells mostly due to its immune-boosting and antioxidant abilities.

In addition to the anti-cancer ashwagandha benefits that have been displayed in multiple studies, researchers also suggest that the herb can help reduce the adverse reactions of anti-cancer agents that can reduce immunity and quality of life.

According to an overview published in the African Journal of Traditional, Complementary and Alternative Medicines, ashwagandha acts as an immunomodulator that can enhance the life span of cancer patients, who are especially at risk of lowered immunity.

An animal study published in the Journal of Ethnopharmacology found that supplementing with ashwagandha was correlated with an increase in white blood cells within the body. This indicates that the immune system is better able to protect the body from disease and harmful invaders when using this herb.

The decreased count of white blood cells in the body after chemotherapy is a major concern because it puts cancer patients at a much higher risk of health issues, like contracting an infection. This is why this herb may serve as a complementary addition to conventional cancer treatments.

7. Reduces Brain Cell Degeneration and Improves Memory

Emotional, physical and chemical stress can have damaging effects to the brain and nervous system. Recent research shows that ashwagandha Withania somnifera is more than a stress reliever — it also protects the brain from cell degeneration, which can lead to neurodegenerative diseases like Alzheimer’s and Parkinson’s.

One of the main reasons it is so effective at healing the brain is because it contains powerful antioxidants that destroy the free radicals that cause aging.

Withaferin A and withanolide D are the two main withanolides in ashwagandha that are used to improve cognitive function. Withanolides are naturally occurring steroids that are commonly present in plants of the nightshade family.

When these steroids were injected into rodents to test their cognitive-improving abilities, researchers found that they helped promote cell outgrowth, reverse behavioral deficits and plaque buildup, and reduce amyloid beta burden, which is crucially involved in the development of Alzheimer’s disease.

A 2017 pilot study published in the Journal of Dietary Supplements suggests that ashwagandha effectively enhanced both immediate and general memory in people with mild cognitive impairment.

The herb was also able to improve attention, information processing speed and mental skills. The study involved 50 adults who received 300 milligrams of ashwagandha root extract or placebo for an eight-week period. Researchers concluded that ashwagandha treatment was able to boost memory and other cognitive skills.

8. Boosts Immune Function

Because ashwagandha works as an adaptogen that can reduce the body’s stress hormones, it can help boost your immune system and reduce inflammation within the body. Animal and laboratory research shows that it can enhance immune function by increasing immunoglobulin production.

It is also able to promote an anti-inflammatory environment by suppressing pro-inflammatory cytokines. By downregulating the immune system when it’s compromised, this adaptogenic herb might be a useful tool in the treatment of various inflammatory disorders.

9. Increases Stamina and Endurance

Studies show that ashwagandha can boost endurance during physical activity by sharpening brain function and reducing bodily pain. Due to its positive, calming, energizing effects on the brain and its ability to lower stress hormones, it’s helped improve concentration, motivation and stamina in conducted studies.

A 2015 double-blind, randomized and placebo-controlled study conducted in India evaluated the efficacy of ashwagandha extracts in enhancing cardiorespiratory endurance in 50 healthy adult athletes.

During a 20-minute shuttle run test, the oxygen consumption of each participant’s peak physical exertion was measured. The participants were also given a questionnaire about their physical health, psychological health, social relationships and environmental factors to assess changes in their quality of life after ashwagandha treatment.

Researchers found that ashwagandha extracts improved cardiorespiratory endurance at eight and 12 weeks of treatment and significantly improved the quality of life scores of the participants in the extract group.

10. Helps Increase Muscle Strength

Ashwagandha Withania somnifera may be a helpful tool for people engaging in resistance training and other forms of exercise that can be strenuous on your muscles.

A 2015 study published in the Journal of the International Society of Sports Nutrition highlights that ashwagandha supplementation was associated with significant increases in muscle mass and strength. The eight-week study involved 57 males between the ages of 18 and 50 with little experience in resistance training.

The men in the treatment group consumed 300 milligrams of ashwagandha root extract twice daily, and the control group consumed starch placebos.

Researchers found that the treatment group had significantly greater increases in muscle strength on the bench-press and leg-extension exercises. Those receiving ashwagandha also displayed significantly greater muscle size increase of the arms and chest, a significantly greater reduction of exercise-induced muscle damage, increased testosterone levels, and greater decrease in body fat percentage.

Even with increased muscle mass, your joints must be strong to operate at peak performance levels. Ashwagandha appears to help with that, too.

Clinical trials studying general joint pain and joint pain related to rheumatoid arthritis have found extremely positive results, with the herb relieving major pain and causing no documented side effects.

11. Helps Improve Sexual Function and Fertility

In Ayurvedic medicine, ashwagandha has been used as a natural aphrodisiac that can help improve sexual dysfunction. It is also used to boost testosterone levels and improve male fertility.

A pilot study published in BioMed Research International set out to determine the efficacy and safety of 300 milligrams of ashwagandha root extract supplementation twice daily for eight weeks for improving sexual function in 50 healthy women. Researchers found that the treatment group displayed significantly higher improvements, compared to placebo, in sexual function scores, specifically in areas of arousal, lubrication and orgasm.

Another study was conducted to analyze the spermatogenic activity of ashwagandha in patients with low sperm concentrations and possible male infertility. Forty-six males participated in the study and received either 675 milligrams of ashwagandha divided into three doses per day for a 90-day period or a placebo.

At the end of the treatment period, semen parameters and serum hormone levels were estimated. Researchers found that there was a 167 percent increase in sperm count, 53 percent increase in semen volume and 57 percent increase in sperm motility among the participants treated with ashwagandha. In the placebo group, the improvements were minimal.

Additionally, a 2010 study published in Fertility and Sterility describes that ashwagandha supplementation was able to improve testosterone levels in 75 men who were undergoing infertility screening. It also reduced oxidative stress and improved levels of diverse antioxidants in the treatment group.

How to Use

Ashwagandha Withania somnifera supplements are widely available online and in health food or vitamin stores. The most popular form of the herb is the root extract, but leaf extracts are also available. You can find the extracts in capsule and powder forms, and ashwagandha tea is available as well.

When purchasing ashwagandha supplements, make sure they’re standardized for human consumption. The withanolide content should range from 1 percent to 10 percent, but not all supplements are labeled with this information.

Purchasing a high-quality supplement produced with gold-star standards is the best way to guarantee you get a product high in withanolides. The higher the withanolide content, the stronger the effects of the supplement. Of course, organic ashwagandha is preferable to non-organic.

When supplementing with an organic ashwagandha power or other product, the general recommendation is starting with 300 to 500 milligrams per day, with withanolides in a range of 5 percent to 10 percent. Slowly increase your ashwagandha dosage, watching for potential adverse effects.

Many supplements recommend between 1,000–1,500 milligrams per day at full dosage. Various sources claim the optimal ashwagandha dosage to take may be as high as 6,000 milligrams each day.

It’s smart to do this under the guidance of your naturopathic practitioner or health care provider, and when to take ashwagandha depends on why you are taking it.

A study published in the Journal of Ayurvedic and Integrative Medicine found that in the form of extract in capsules, with gradual escalating doses from 750 milligrams per day to 1,250 milligrams per day, ashwagandha was well-tolerated and safe on biochemical organ function and hematological tests. It was able to help improve quality of sleep, lower cholesterol levels and promote muscle strength as well.

You may find that ashwagandha doesn’t have the most appealing smell, but if you choose to use it in powder form, you can mix it with other foods or drinks to make it more pleasant and create a healing tonic. You can try adding ashwagandha powder to an energy ball recipe, a turmeric or pumpkin spice latte, or even to a smoothie.

Drinking ashwagandha tea is also a popular way to consume the herb, and you can add a little organic honey to improve the flavor.

How long does it take for ashwagandha to work? It may take two weeks or more to notice the benefits of ashwagandha, so be consistent. It takes some time to reverse the damage of chronic stress and increased cortisol levels.

There isn’t enough evidence to say that taking the herb for a long-term period is safe, but there are several studies that include treatment periods lasting several months.

Ashwaganda Compared to Maca Root and Ginseng

Maca root and ginseng are other popular adaptogenic herbs that are used to boost mood and promote brain function. They have similarities and differences that you should be aware of, including the following:

Similarities

• Ashwagandha, maca root and ginseng are all plants that have been used for centuries for their medicinal properties.
• All three plants contain powerful antioxidants and are known to help improve memory and brain function, boost mood, improve sexual function, regulate blood sugar levels, reduce inflammation, and increase energy levels.
• All three plants are widely available in extract, capsule and powder forms, which are most commonly made from the roots of the plants, meant for therapeutic use.

Differences

• These three plants have very different tastes. Ashwagandha is known for its bitter taste and horse-like smell, which is why it works better in capsule form or as a powder mixed with other foods. Maca root has an earthy, nutty taste, and ginseng has a bitter-spicy flavor.
• Ginseng is commonly used in Traditional Chinese Medicine, maca root traces back to the ancient Peruvians and ashwagandha is a staple in Ayurvedic medicine and among the most popular Ayurvedic herbs.
• The recommended doses of each herb is different. For ginseng, effective doses range from 200 to 900 milligrams daily, the daily dose for maca root is one to three tablespoons and, for ashwagandha, the daily recommended dose is 1,000 to 1,500 milligrams per day.

Risks and Side Effects

Ashwagandha is made up of steroidal lactones or withanolides, including withanolide A, withaferin A and withanone. These structures are unique to this herb and have different medicinal effects.

Some parts of the plant contain more of these compounds than others, so when you choose an ashwagandha extract, you should pay attention to where it comes from. Leaf extracts usually contain higher levels of withaferin A than root extracts.

When taken in appropriate doses for therapeutic use, it has been regarded as safe for human consumption. Some possible side effects of ashwagandha include upset stomach, vomiting and diarrhea. If you notice any of these issues, stop taking the herb right away.

It should never be used by women who are pregnant or breastfeeding. There is some evidence it may induce miscarriages, and there is no available safety information about breastfeeding while taking the herb.

People using diabetes medications, blood pressure medications, medications that suppress the immune system, sedatives or medications for thyroid problems should not use ashwagandha unless they’ve consulted with their doctors first.

Those with hyperthyroidism may notice an additional increase of thyroid function when taking the herb and should only do so under the controlled supervision of a doctor, if at all. Because the herb also works to modify these conditions, there may be adverse interactions.

It is possible that ashwagandha could increase symptoms of autoimmune diseases like multiple sclerosis, lupus and rheumatoid arthritis.

If you are going to have surgery that requires anesthesia, you should stop taking ashwagandha at least two weeks beforehand in case the herb further slows down your central nervous system.

How to Avoid Adverse Reactions

In order to get the most from your supplement, be sure to use as directed, and follow the instructions for how to take ashwagandha carefully. It’s also advisable to start with a low dose and work your way up to monitor and assess your tolerance.

Additionally, be sure to select a high-quality supplement to maximize the health benefits of ashwagandha while also preventing ashwagandha capsules side effects. Buy from a reputable retailer, read the ashwagandha reviews from other consumers and check the ingredients label to pick a product that is free of chemicals, additives and fillers.

It’s also important to look for supplements that contain between 1 percent and 10 percent withanolides, which are the main phytochemicals found in ashwagandha.

If you do experience any ashwagandha root or ashwagandha tea adverse effects, consider decreasing your dosage to see if symptoms persists. For serious side effects, discontinue use, and consult with your doctor.

How Much Ashwagandha Is Safe

So how much ashwagandha should you take per day? Although there’s no official recommended ashwagandha dosage, many recommend taking around 300–500 milligrams per day and working your way up to around 1,000–1,500 milligrams daily.

Although many sources advise taking doses as high as 6,000 milligrams per day, it’s best to stick to a moderate dosage unless under the guidance of a trusted health care practitioner.

Final Thoughts

• Ashwagandha Withania somnifera is an important herb in Ayurvedic medicine because it serves many purposes and benefits many body systems, including the immune, neurological, endocrine and reproductive systems.
• This is one of the most commonly used adaptogens because of the many ashwagandha benefits. The top and most well-researched health benefits of ashwagandha include improving thyroid function, boosting energy levels, relieving adrenal fatigue, reducing cortisol levels, reducing stress and anxiety, improving depression, and much more.

The post Ashwagandha Benefits for the Brain, Thyroid, Muscles & More appeared first on Dr. Axe.

Did you know that the manufacturing of aloe vera extracts is one of the largest botanical industries in the world? In the U.S., it has found widespread use in the cosmetic, pharmaceutical and food industries.

If you walk down the health and beauty isles of your local grocery store, you’ll likely see multiple products made with aloe vera. But this well-known plant has a long history of medicinal use.

In traditional Indian medicine, aloe vera is used for constipation, skin diseases, worm infestation, infections and as a natural remedy for colic. And in Chinese medicine, it’s often recommended in the treatment of fungal diseases.

Aloe vera was officially listed as a purgative and skin protectant by the U.S. pharmacopoeia in 1820 and was clinically used in the 1930s for the treatment of radiotherapy burns to the skin and mucous membranes. Today, cosmetic companies commonly add sap or other derivatives from aloe vera to a range of products, including makeup, soaps, sunscreens, incense, shaving cream, shampoos, tissues and moisturizers. The plant is even used commercially as an ingredient in yogurts, beverages and desserts.

Most people have heard of the aloe plant and know that it has some benefits, but may not fully understand its potential as a therapeutic tool for the treatment of issues affecting your skin, digestion, immunity and more.

What Is Aloe Vera?

Aloe vera is one of approximately 420 species of the genus Aloe. The botanical name of aloe vera is Aloe barbadensis miller, and it belongs to the Liliaceae family. It’s a perennial, xerophytic, succulent plant that’s green and has triangular, fleshy leaves with serrated edges. 

The geographic origin of aloe vera is believed to be in Sudan, and it was later introduced in the Mediterranean region and most other warm areas of the world, including Africa, Asia, India, Europe and America.

Aloe gel is the clear, jelly-like substance found in the inner part of the aloe plant leaf. Aloe latex comes from just under the plant’s skin and is yellow in color. Some aloe products are made from the whole crushed leaf, so they contain both gel and latex.

Most people use aloe gel as a remedy for skin conditions, including burns, sunburn, frostbite, psoriasis and cold sores, but there’s a host of other aloe vera benefits. And aloe latex is used to improve depression, constipation, asthma and diabetes.

Nutrition Facts

Aloe vera is considered to be the most biologically active of the Aloe species; astonishingly, more than 75 potentially active components have been identified in the plant, including vitamins, minerals, saccharides, amino acids, anthraquinones, enzymes, lignin, saponins and salicylic acids. It provides 20 of the 22 human-required amino acids and eight of the nine essential amino acids.

Aloe vera contains many vitamins and minerals that are vital for proper growth and function of all body systems. Here’s an easy explanation of aloe vera’s active components:

• Aloe vera contains antioxidant vitamins A, C and E — plus vitamin B12, folic acid and choline.
• It contains eight enzymes, including aliiase, alkaline phosphatase, amylase, bradykinase, carboxypeptidase, catalase, cellulase, lipase and peroxidase.
• The minerals present include calcium, copper, selenium, chromium, manganese, magnesium, potassium, sodium and zinc.
• It provides 12 anthraquinones — or compounds known as laxatives. Among these are aloin and emodin, which act as analgesics, antibacterials and antivirals.
• Four fatty acids are present, including cholesterol, campesterol, beta-sisosterol and lupeol — all providing anti-inflammatory results.
• The hormones called auxins and gibberellins are present; they help with healing wounds and have anti-inflammatory properties.
• Aloe vera provides sugars, such as monosaccharides (glucose and fructose) and polysaccharides.

Health Benefits

1. Soothes Rashes and Skin Irritations

There have been numerous reports that have explored the role of topical aloe vera administration in skin conditions and wound healing management, including the treatment of psoriasis, dermatitis, oral mucositis, surgical wounds and as a home remedy for burn injuries.

The first study of this kind was surprisingly done in 1935. Aloe vera extract was reported to provide rapid relief from the itching and burning associated with severe radiation dermatitis and skin regeneration.

A 1996 study done at the Department of Clinical Physiology in Sweden included 60 patients with chronic psoriasis who participated in a randomized, double-blind, controlled trial of aloe vera or placebo cream. The cure rate in the aloe vera group was 83 percent, compared to only 7 percent in the placebo group, and there were no relapses reported at the 12-month follow-up.

In 2009, a systematic review summarized 40 studies that involved using aloe vera for dermatological purposes. The results suggest that oral administration of aloe vera in mice works effectively to heal wounds, can decrease the number and size of papillomas (small growths on the skin), and reduce the incidence of tumors by more than 90 percent in the liver, spleen and bone marrow.

The studies also showed that aloe vera effectively treats genital herpes, psoriasis, dermatitis, frostbite, burns and inflammation. It can be used safely as an antifungal and antimicrobial agent.

2. Soothes Burns

Aloe vera gel has a protective effect against radiation damage to the skin. With the threat of nuclear warfare always looming, the U.S. government conducted research on the ability of aloe vera to treat thermal and radiation burns with the aim of introducing its use into the military.

By 1959, the U.S. Food and Drug Administration approved the use of ointments made with aloe vera as an over-the-counter medication for healing burns on the skin. When aloe vera gel is used on burns, it prevents UV-induced suppression so the area can heal at a faster rate. A 2022 study comparing different substances used for burns showed that aloe had the greatest success.

3. Heals Cold Sores

Research published in the Journal of Dentistry showed that when aloe vera gel is applied to a cold sore a few times a day, it helped to ease the discomfort and speed up the healing process. It’s also safe when consumed by mouth, so there is no need to worry about swallowing this natural treatment.

Aloe vera has antiviral and anti-inflammatory properties that accelerate healing and reduce pain associated with cold sores — or any sores on the mouth.

The amino acids and vitamin B1, vitamin B2, vitamin B6 and vitamin C are also extremely helpful. One of the vitamin B6 benefits, for example, is its ability to act as a natural pain treatment and create antibodies that our immune system uses to protect us.

4. Moisturizes Hair and Scalp

Aloe vera is a great natural treatment for dry hair or an itchy scalp. It has nourishing properties, and the vitamins and minerals that are present in the plant keep your hair strong and healthy. Because of its antibacterial and antifungal properties, studies indicate that it helps with dandruff, and the gel’s enzymes can rid the scalp of dead cells and promote the regeneration of skin tissue around the hair follicles.

Aloe also helps stop the itching associated with dandruff or a dried scalp. Too many shampoos and conditioners are full of chemicals that damage hair and can even cause inflammation and skin irritations; adding aloe vera is an effective way to keep your scalp free of bacteria and uncomfortable skin reactions.

5. Treats Constipation

The use of aloe latex as a laxative is well-researched. The anthraquinones present in the latex create a potent laxative that increases intestinal water content, stimulates mucus secretion and increases intestinal peristalsis, which are contractions that break down food and mix the chyme.

In a double-blind, randomized, controlled trial of 28 healthy adults, aloe vera latex was reported to have a laxative effect compared to a placebo that was stronger than the stimulant laxative phenolphthalein — making aloe vera a natural constipation relief remedy.

6. Helps with Digestion

Because of its anti-inflammatory and laxative components, another aloe vera benefit is its ability to help with digestion. Juice from the plant helps digestion, normalizes acid/alkaline and pH balance, lessens yeast formation, encourages digestive bacteria and regularizes bowel processing.

One study reported in the Journal of Research in Medical Sciences found that 30 milliliters of aloe vera juice twice a day decreased the level of discomfort in 33 patients with irritable bowel syndrome. Flatulence also decreased for the participants, but stool consistence, urgency and frequency remained the same. A 2018 meta-analysis that considered 151 IBS patients showed a significant difference for patients who used aloe vera compared to those with placebo regarding improvement in IBS symptom2.

Aloe vera juice has also been used to soothe and heal stomach ulcers because it has antibacterial agents and natural healing properties that can restore the stomach lining back to health.

7. Boosts the Immune System

The enzymes present in aloe vera break down the proteins that we eat into amino acids and turn the enzymes into fuel for every cell in the body, which enables the cells to function properly. The bradykinase in aloe vera stimulates the immune system and kills infections. Zinc is also an important component in this beneficial plant — making it a great natural tool for combating zinc deficiency.

One study pointed out that aloe vera is being studied for its uses in dentistry; this is because it has proved to be be an antiseptic, anti-inflammatory, antiviral and antifungal plant, and it’s very good in building up the immune system without causing allergic reactions or side effects.

8. Provides Antioxidants and Reduces Inflammation

Aloe vera provides a number of vitamins and minerals that help reduce inflammation and fight free radical damage. Vitamin A, for instance, plays a critical role in maintaining healthy vision, neurological function and healthy skin because it’s an antioxidant that reduces inflammation.

Vitamin C is another important component found in aloe vera; it protects the body from cardiovascular disease, prenatal health problems, eye disease and even skin wrinkling. Vitamin E benefits include being a powerful antioxidant that reduces free radical damage, fights inflammation and helps naturally slow the aging of cells.

These antioxidant properties are also helpful when you’re exposed to cigarette smoke or UV rays from sunlight — they protect the skin from skin cancer and fight skin inflammation after exposure to the sun. Aloe vera can also naturally treat acne and eczema since it helps the healing process in the skin. Bradykinase, also present in aloe vera, helps reduce excessive inflammation when applied to the skin topically.

9. Treats Diabetes

Some evidence in humans and animals suggests that aloe vera is able to alleviate the chronic hyperglycemia and perturbed lipid profile that are common among people with diabetes and are major risk factors for cardiovascular complications.

In two related clinical trials, 72 diabetic women without drug therapy were administered one tablespoon of aloe vera gel or a placebo for six weeks. Blood glucose and serum triglyceride levels were significantly decreased with aloe vera treatment.

In the second trial, the effects of aloe vera gel or placebo in combination with glibenclamide, a commonly prescribed antidiabetic medication, were investigated; this, too, resulted in significant reductions in blood glucose and serum triglyceride concentrations in the aloe vera group.

Aloe vera has also been found to be effective for prediabetics.

Best Products

It’s easy to find aloe vera products — including aloe gel, latex, juice and extracts — in your local health food store. But you’ll want to choose a product that’s made by a reputable company to ensure that the extraction and processing methods didn’t reduce the plant’s therapeutic properties.

The processing method has the largest effect on the number and amount of active ingredients in an aloe vera product. The commercial production process of aloe vera products typically involves the crushing, grinding or pressing of the whole leaf to produce aloe vera juice, followed by various steps of filtration and stabilization to achieve the desired extract. Although this is easier for the manufacturers, it can result in a product that contains little or no active ingredients.

It turns out, after extracting the gel, heating it and using fillers to make aloe vera products, the health benefits are minimized. In order to stop the common misrepresentations in the industry, and the false idea that all aloe vera products produce the same benefits, the International Aloe Science Council developed a certification program that validates the quality and quantity of aloe vera in approved commercial products. When looking to purchase aloe vera, read the labels carefully and look for this important certification.

In addition to purchasing an aloe vera product, you also have the option to grow your own aloe plant at home. If you buy a potted plant, keep it in a window that gets a good amount of sunshine because aloes love the sun; the pot can even be moved outdoors during the summer months.

Aloe is a succulent and therefore stores a lot of water within its leaves, but it needs to be watered at least two or three times a month. In the winter, aloe becomes somewhat dormant, and during this time you should water the plant very little. Having your own plant is an easy and inexpensive way to experience all of these amazing aloe vera benefits every day.

Recommended Dosage

These recommended aloe vera doses are based on scientific research and publications. Make sure to read the label on each product before using it, and notify your doctor if you experience any side effects.

• For constipation, take 100–200 milligrams of aloe vera daily.
• For wound healing, psoriasis and other skin infections, use 0.5 percent aloe extract cream three times daily.
• For dental plaque and gum disease, use a toothpaste that contains aloe vera for 24 weeks.
• For high cholesterol, take one capsule of aloe vera containing 300 milligrams twice daily for two months.
• For irritable bowel syndrome, take 100 milliliters of aloe vera drink or juice twice daily for four weeks.
• For skin burns or sunburns, use a 97.5 percent aloe gel on the burn until it’s healed.
• For dry scalp or dandruff, add a teaspoon of aloe gel to your shampoo.
• To protect your skin from infection and bacteria, add a teaspoon of aloe gel to your hand lotion.

Risks and Side Effects

Aloe latex should not be taken in high doses because it may cause adverse side effects, such as stomach pain and cramps. Long-term use of large amounts of aloe latex might also cause diarrhea, kidney problems, blood in the urine, low potassium, muscle weakness, weight loss and heart issues.

Don’t take aloe vera, either gel or latex, if you’re pregnant or breast feeding. There are some reports of aloe causing miscarriage and birth defects. Children younger than 12 years old may experience abdominal pain, cramps and diarrhea, so I don’t recommend aloe vera for child use either.

• If you have diabetes, some research suggests aloe might lower blood sugar, so if you take it by mouth and you have diabetes, monitor your blood sugar levels closely.
• If you have intestinal conditions such as Crohn’s disease, ulcerative colitis or obstruction, don’t take aloe latex because it’s a bowel irritant.
• Don’t take aloe latex if you have hemorrhoids because it could make the condition worse.
• High doses of aloe latex have been linked to kidney failure and other serious conditions, so don’t take it if you have kidney problems.
• Aloe might affect blood sugar levels and could interfere with blood sugar control during and after surgery. Stop taking it at least two weeks before a scheduled surgery.
• If you take digoxin (Lanoxin), don’t use aloe latex because it works as a stimulant laxative and decreases potassium levels in the body; low potassium levels can increase the risk of side effects when taking this medication.

Before taking aloe vera, consult your doctor if you take the following medications:

• Diabetes medications
• Sevoflurane (Ultane)
• Stimulant laxatives
• Warfarin (Coumadin)
• Diuretic medications (water pills)

Final Thoughts

• Aloe vera is a perennial plant that belongs to the Liliaceae family.
• The plant produces two substances used for medicine: a gel that’s obtained from the cells in the center of the leaf, and the latex, which is obtained from the cells just beneath the leaf’s skin.
• Aloe vera contains more than 75 potentially active components, including vitamins, minerals, saccharides, amino acids and enzymes. It is these components that give aloe its therapeutic potential. The plant is commonly used for burns, wounds, digestive concerns, skin and hair health and inflammatory issues.
• Aloe vera products, including aloe gel, latex, juice and extracts, can be found in many grocery and health food stores. Be sure to choose a product that’s made by a reputable company to ensure that the extraction and processing methods used don’t reduce the plant’s beneficial properties.

The post Aloe Vera Benefits for Skin, Constipation & More appeared first on Dr. Axe.

What if I told you there was a plant used to treat memory and brain-related disorders for thousands of years — a plant thought to be so beneficial to the mind that it’s been a staple of traditional Ayurvedic medicine in India since seemingly forever? You’d be excited about its possible application, right? Then you’re in luck, because bacopa checks off both these boxes (and then some).

Also known as brahmi, bacopa is used to treat a broad range of mind-related health concerns, including Alzheimer’s disease, memory loss, anxiety, attention deficit-hyperactivity disorder (ADHD) symptoms, epilepsy and as a general tonic to fight stress. Best of all, it has far fewer severe side effects than the dangerous psychotropic drugs often prescribed today.

People also take the nootropic bacopa to help treat backache, joint pain and sexual performance problems in both men and women.

This visually appealing plant is commonly seen as a decorative and flourishing piece of live real estate in aquariums, but make no mistake — bacopa is not just another pretty face. The history and research confirm its dynamic abilities as a medicinal herb, and bacopa has even been shown to help regulate dopamine production in animal research on psychiatric disorders, such as schizophrenia.

What Is Bacopa?

Bacopa is a genus of 70–100 aquatic plants belonging to the family Plantaginaceae.

It’s native to India, where it grows in marshy regions. In the West, it’s a water plant often found in aquariums.

Bacopa species are found in tropical and subtropical regions of the world, particularly the Americas. Most parts of the plant have been used traditionally, but modern preparations include extracts of the stem and leaves.

The types traditionally used in herbal medicines are Bacopa monniera or Bacopa monnieri. It’s also commonly called brahmi and water hyssop as well.

The leaves contain saponins, including bacosides, that are believed to be responsible for the therapeutic properties of the herb. Studies have shown that both purified bacosides and extracts of bacopa standardized for bacosides have been found to enhance several aspects of mental function and learning ability.

Since at least the sixth century A.D., bacopa has been used in Ayurvedic medicine as a diuretic and tonic for the nervous system as well as the heart. In Indian and Ayurvedic medicines, it’s typically known as “Brahmi” after Brahmā, the creator god of the Hindu pantheon.

In Ayurveda, pitta energy is considered the regulator of heat, energy, excitement and passion. A pitta imbalance is believed to be reflected in an inflamed, overheated, over-agitated condition of mind and/or body. Brahmi is known as a soother of pitta imbalances.

In India, where bacopa has been revered for centuries, newborn babies are consecrated with it in the hope that it will open up the pathway to the intellect.

In 1998, the Nobel Prize in Physiology and Medicine was given jointly to Robert F. Furchgott, Louis J. Ignarro and Ferid Murad for their discoveries of nitric oxide as a signaling molecule in the cardiovascular system. It’s been said that the Nobel Prize winners used bacopa in their award-winning experiments.

Health Benefits

1. Adaptogenic Stress Reducer

It’s been estimated that up to 90 percent of all visits to primary care physicians are for stress-related complaints — 90 percent! Crazy, I know, but not hard to believe.

Stress, especially chronic stress, does terrible things to our minds and bodies, and general stress reduction should always be a top priority for anyone trying to live a healthy lifestyle.

Bacopa extract has actually been shown to work as a natural stress reliever by helping our bodies better handle or adapt to our daily stressors. An animal study conducted at the Central Drug Research Institute in India showed that a standardized extract of Bacopa monniera successfully guarded against acute and chronic stress.

More specifically, it reduced damaging stomach ulcer and adrenal activity. The study concluded that bacopa possesses a potent adaptogenic activity.

That’s why it’s sometimes described as a “calming cognitive enhancer.”

2. Anti-Anxiety and Antidepressant

It’s probably not too surprising that just as it reduces stress, this beneficial plant also potentially can reduce anxiety and depression symptoms.

Animal research published by the University of Michigan Health System showed the positive brain effects of bacopa, including reduction of both depression and anxiety. These very positive effects on the nervous system have biochemically been attributed to an enhancement of the effects of the neurotransmitters acetylcholine and, possibly, serotonin or GABA (gamma-aminobutyric acid).

Recent research on humans confirmed these effects, as did a 2021 analysis published in Science Reports.

3. Memory Improvement

A small, double-blind, 12-week study conducted at the Neuropsychology Laboratory at the School of Biophysical Science and Electrical Engineering in Australia had volunteers take 300 milligrams of bacopa daily while other volunteers received a placebo. Prior to the study commencing, researchers tested all volunteers on visual information processing, memory and speed of information processing.

The tests were repeated five and 12 weeks after the study began. A significant improvement among the volunteers in the bacopa group was found compared to those in the placebo group, leading researchers to conclude that it “may improve higher order cognitive processes that are critically dependent on the input of information from our environment such as learning and memory.”

More recent research has backed this up as well.

4. Alzheimer’s Disease and Dementia Treatment

Alzheimer’s disease is a brain disorder that progressively causes memory loss, dementia and early mortality. Natural Alzheimer’s treatment can include supplementation with bacopa.

According to the Alzheimer’s Drug Discovery Foundation, it might hold promise for preventing the dementia (decline in mental ability severe enough to affect daily life) associated with Alzheimer’s.

No high-quality human studies have been conducted, but the animal research affords great results so far. For example, several animal studies have found that bacopa improves cognition, reduces oxidative stress and may protect the brain from Alzheimer’s- and dementia-related symptoms.

While the bacosides that provide neuroprotective properties are thought to help with these cognitive diseases, experts caution that more reliable, better-conducted studies are needed to confirm the efficacy.

5. Epilepsy Treatment

Seizures occur in the body when your brain cells, which communicate through electrical signals, send out the wrong signals. Generally, several seizures are needed before there is a diagnosis of epilepsy.

While little human research has been done, there is a plethora of research in animals that suggests bacopa may be a natural epilepsy treatment. These research studies find that treatment with bacopa regulates gene expression, helps correct faulty reception of brain cells and helps increase GABA responses.

All of these results are a good sign that the cognitive impairment and seizure activity caused by epilepsy could potentially be relieved with bacopa.

6. Chronic Pain Minimizer

According to the Wall Street Journal, chronic pain is a huge health concern and health cost around the world today. Sadly, up to 85 percent of people with chronic pain also suffer from depression.

A review published in Current Medicinal Chemistry showed that Bacopa monnieri not only has strong antidepressant effects, but it has pain-reducing capabilities comparable to morphine. The study also indicated that this herbal treatment offers protective benefits for organs commonly affected by opiate toxicity, like the brain, kidneys and heart.

Researchers concluded, “Bacopa is may be a safe and well-tolerated herbal therapy for pain management in multiple clinical trials including various age groups.”

7. Blood Pressure Regulator

Animal studies have shown that bacopa might increase the body’s utilization of nitric oxide and encourage vascular muscle function, two benefits that positively influence normal blood pressure. The Journal of Ethnopharmacology study concludes that, according to research studies, some Bacopa monnieri ingredients could be effective at naturally lowering blood pressure.

8. ADHD Treatment

The bacosides in Bacopa monnieri are said to sharpen cognitive function by improving transmission of nerve impulses, which makes it promising for the treatment of ADHD. ADHD often begins in childhood and is a chronic condition that involves attention difficulty, hyperactivity and impulsiveness.

In a 12-week, double-blind, randomized clinical trial, children with ADHD who took 50 milligrams twice a day showed significant improvement over children receiving a placebo in tests of mental control, logical memory and paired associated learning. Evaluation of study subjects did not occur until four weeks after stopping bacopa usage, indicating that the supplementation had a lasting effect.

Another study published in 2022 conducted on boys aged 6–14 who exhibited inattention and hyperactivity revealed that “may have cognitive, mood and sleep benefits in children aged 6 to 14 years” though cautioned that “further study is required to support the findings presented here.”

Overall, it makes sense why it would be helpful for the symptoms of ADHD. Bacopa creates a sense of calm and peace, which is very helpful for the hyperactive and impulsive tendencies of those with ADHD. It also has a unique ability to invigorate mental processes while reducing the effects of stress and nervous anxiety, which is a perfect combination for an ADHD sufferer’s attention difficulties.

9. Potential Schizophrenia Treatment

Bacopa is one supplement in a long list of hopeful treatments to reduce symptoms of schizophrenia, although no human research has yet been completed. Animal studies show it may be able to protect against the cognitive impairments frequently seen in schizophrenia.

Risks, Side Effects and Interactions

Bacopa extract is well-tolerated when taken in recommend dosages by mouth for short durations of up to 12 weeks. Therapeutic doses are not associated with any serious side effects, but less serious side effects can include nausea, cramping, bloated stomach, diarrhea, dry mouth and/or fatigue, especially when taken on an empty stomach.

Bacopa can have a slight sedative effect so use caution when combining it with other known sedatives. It may also intensify the activity of thyroid-stimulating drugs or inhibit the effectiveness of thyroid-suppressant drugs.

Check with your doctor before taking bacopa if you have any medical conditions.

As a plant, bacopa is known to accumulate toxic metals like mercury so, depending on where the plant is grown, the levels of mercury or other toxins in its extract might be high. This is why it’s important to purchase bacopa that’s of high quality from a reputable company.

How to Use (Dosage)

Bacopa is available in several forms, including powder, capsule, tea and syrup. According to the Alternative Medicine Review, recommended daily dosages are:

• 5–10 grams of non-standardized powder
• 8–16 milliliters of infusion
• 30 milliliters of syrup (brahmi)
• 5–12 milliliters per day for adults and 2.5–6 milliliters per day for children ages 6–
  12 of a 1:2 fluid extract
• 200–400 milligrams in divided doses for adults and 100–200 milligrams daily in divided doses for children of extracts standardized to 20 percent bacosides A and B

Stick with bacopa products that are organic or wild-crafted to reduce the likelihood of contamination and GMOs.

Homemade Bacopa Tea

One great way to get all these tremendous benefits is to try some bacopa tea. You won’t get the jitters of traditional caffeine beverages, but you’ll likely get an uplifting and relaxing effect from this tea.

To make tea from the plant, you can add a few fresh leaves or a good pinch of dried bacopa to one cup of boiled water and allow to steep up to 10 minutes. If you use fresh leaves, you can tear and bruise the leaves so the aromatic oils are released into the water. Strain off the infused water so the leaves don’t get in the way of drinking.

It has a warming, woody and slightly bitter taste that can be made more palatable with the addition of some honey. If you opt to use fresh bacopa, at least one study indicates that the use of the fresh plant material maximizes the concentration of its active saponins.

Bacopa vs. Adderall

Adderall is a form of amphetamine legally used in a limited number of countries, primarily the U.S. and Canada, for the treatment of ADHD, narcolepsy and depression. It’s a common drug to treat ADHD, but it comes with some unhealthy side effects that are much more dangerous and common than those of bacopa.

Here’s how the two stack up:

Bacopa Pros

• Not addictive
• Improves memory and cognitive function
• Shown to improve anxiety and depression
• Shown to support focus, attention, learning and memory
• Shown to enhance brain communication
• Positively regulates dopamine and serotonin

Bacopa Cons

• Can cause upset stomach if taken without food
• For cognitive benefits it can take time to work — studies show improvements are much better at eight to 12 weeks than they are at four to six weeks
• Its powder form has a very bitter taste

Adderall Pros

• When used short term, Adderall can have the positive effect of counteracting symptoms of ADHD by increasing availability of certain neurotransmitters, like norepinephrine and dopamine in the brain, which boosts alertness, attention and energy levels
• Increases the heart rate and flow of blood to the muscles, making the user feel more energized
• Can cause feelings of energy and invigoration
• Can also create rewarding feelings of euphoria, but this has led to it becoming popular as a recreational drug

Adderall Cons

• Adderall can be highly addictive and dangerous to those who abuse it
• Even when taken as prescribed, Adderall can have several negative effects in the short term, including:
  • Appetite suppression and unhealthy weight loss
  • Irritability
  • Trouble sleeping
  • Feelings of restlessness
  • Potentially dangerous cardiac issues

Final Thoughts

• Bacopa has been a star of traditional Ayurvedic healing for centuries. Modern-day research continues to confirm bacopa’s abilities to improve and positively change not just mental abilities like memory and learning, but also mental health like depression and anxiety.
• ADHD is on the rise globally and so is the use of conventional treatment like the drug Adderral, but bacopa extract is a natural substance that has the potential to significantly help ADHD without all of the scary side effects of conventional treatment. If you think that you or someone you know could benefit from bacopa, it’s worth considering this water plant for its incredible medicinal abilities.
• Don’t forget, in addition to treating ADHD, bacopa is an adaptogenic stress reducer, anti-anxiety and antidepressant agent, memory enhancer, potential Alzheimer’s disease and dementia treatment, epilepsy treatment, chronic pain minimizer, and blood pressure regulator — making it a safe, healthy alternative to potentially remedy and/or prevent a host of health issues.

The post Bacopa: The Brain-Boosting Alternative Treatment to Psychotropic Drugs appeared first on Dr. Axe.

For those familiar with natural medicine and chronic pain, comfrey is likely on your list of remedies. This herb has been used for centuries to treat a variety of pain- and inflammation-related issues.

Among its clinical uses, comfrey can help relieve pain, reduce inflammation of muscles and joints, speed the healing of bruises and contusions and potentially aid in the treatment of fibromyalgia.

In the U.K., researchers found that practitioners prescribed it in about 15 percent of all consultations regarding tendon, ligament and muscle problems, fractures and wounds.

Although it was commonly used internally for many years, the U.S. Food and Drug Administration, as well as governing bodies around the globe, banned the use of dietary supplements containing comfrey and advised against any internal usage in 2001. Studies have found that it contains pyrrolizidine alkaloids, which are toxic to the liver.

Comfrey is still highly useful for external uses. It can help serve as a powerful pain reliever and anti-inflammatory. In fact, it can even help speed the healing of wounds. Let’s look at how it works.

What Is Comfrey?

The common comfrey plant is known in Latin as Symphytum officinale and displays a “hairy” exterior. It grows as a root stick with branches coming from the stalk and only gets to about 2–3 feet tall. Some varieties produce yellow or purplish flowers alongside the broad, fuzzy leaves. The most commonly grown species is Russian comfrey (Symphytum x uplandicum).

Comfrey plants can grow in almost any climate or soil and prefer the shade. Medicinally, most folk remedies suggest using the leaves, although the roots also carry significant benefits when used as well.

In large quantities, mucilage (a gelatin plant-derived compound) is the main component of comfrey.

Benefits

1. Can relieve muscle and joint pain

A large review released in 2013 about the medicinal uses of comfrey stated:

It is clinically proven to relieve pain, inflammation and swelling of muscles and joints in the case of degenerative arthritis, acute myalgia in the back, sprains, contusions and strains after sports injuries and accidents, also in children aged 3 years and older.

However, available scientific evidence seems to back it up. In multiple studies, comfrey application improves the healing and pain response of bruises, sprains and painful muscles and joints, particularly related to exercise.

In a single-blind, randomized clinical trial of 164 participants comparing the efficacy of comfrey against a common NSAID (non-steroidal anti-inflammatory drug) used for ankle sprains and pain, it performed better than diclofenac gel, leading the researchers to state their encouragement that this natural product functions as a safe and effective alternative to the standard treatment.

2. Effective for lower back pain relief

Searching for lower back pain relief can be an exhausting and daunting task for the 31 million Americans struggling with this pain at any given time. However, comfrey may offer an alternative method for this chronic condition.

Two double-blind, randomized controlled clinical trials showed significant pain relief when compared with a placebo on an external application of comfrey root extract gel on the back.

3. May aid in reducing arthritis pain

An astounding 1 in every 5 people in the U.S. suffer from arthritis pain. Worn-down cartilage and connective tissue cause bones to rub together and cause chronic pain.

Because of the possible side effects involved with most medications for arthritis, such as heartburn, stomach ulcers, increased risk of heart attack or stroke, cataracts, bone loss and more, many people seek alternative remedies for relieving their pain in a safe way.

It turns out that using a topical comfrey ointment or poultice can help to significantly decrease the pain associated with arthritis. Various study reviews have seen results consistent, in some cases, with topical NSAIDs and even arnica, all without any negative side effects.

For arthritis relief, try creating a poultice of comfrey with pain-relieving essential oils such as peppermint oil and applying it to the painful areas two to three times a day.

Please note: comfrey should only be used topically up to 10 consecutive days, in order to avoid bioaccumulation. There are no studies showing a danger of this, but we take this precaution to stay on the safe side.

4. Natural fibromyalgia remedy

Because fibromyalgia is associated with pain in various parts of the body, comfrey application might help to offer some relief. Again, stick to no more than 10 consecutive days of application. And limit use to four to six weeks per year.

If you suffer from fibromyalgia pain, remember that your best option is to seek a multi-targeted approach to address whatever the root cause of this pain may be. Adjusting lifestyle to lose extra weight, eliminating problematic food ingredients like excitotoxins and eating anti-inflammatory foods may offer some additional relief.

5. Speeds wound healing

Comfrey contains an ingredient called allantoin, which aids the regrowth of skin, along with rosmarinic acid and tannins. Allantoin has been developed as an approved medication for over-the-counter skin treatment for a variety of skin issues.

That’s a likely reason it may help wounds to heal faster. One folk term for it is “knitbone” because it was believed to activate the healing of bones.

While bone regrowth has not been proven scientifically as a benefit, researchers have noted an improvement in collagen production and wound healing when applying topically.

For safety, never use comfrey on an open wound. If you want to see how it works for your own wounds, wait until the wound has totally closed before applying it.

6. Lessens skin irritations

Probably also due, in part, to the presence of allantoin in comfrey, another use in folk medicine for it is the soothing of inflamed, irritated skin.

Two controlled clinical studies saw a healing effect on irritation caused by UV-B rays (a mild sunburn) was equal to or greater with comfrey than diclofenac, one of the more often used over-the-counter medications used to soothe skin. (15)

In another study, researchers purposefully irritated the skin of healthy young adults and then tested a liquid extract of comfrey on the skin. They found that topical applications of “comfrey extract may have a great application in the treatment of skin irritation.” (16)

History

In folk medicine, comfrey was a common feature among those in Europe. Known as “knitbone,” it was used for everything from the speeding of bone growth to nausea to acne relief. Historically, it has been prescribed to remedy diarrhea and for lung issues.

It can be used in gardening as a fertilizer as well as an herb.

Comfrey products such as poultices, ointments and salves have been used as herbal remedies because of the plant’s ability to reduce inflammation and urge healing. The root has also been used in the past as a decoction to help gastrointestinal problems such as diarrhea. However, using it internally is not recommended.

It’s not just humans who can benefit from comfrey — in 2014, researchers in Taiwan looked at the ability of its leaves to alleviate UV damage to the fins of zebrafish, suggesting it as a potential development for an agent to protect zebrafish embryos from future damage.

There is also preliminary research on the development of comfrey extract in creating an anticancer drug to combat prostate cancer. An animal study found very promising results — although it’s very important to note here that this does not mean you should ever ingest it. Controlled research in a lab of a chemically-extracted component of the plant is extremely different than just eating or drinking the substance.

How to Use

In most circumstances, the most effective way to use comfrey is in a salve or poultice. This is then applied to the skin. For example, comfrey oil is a key ingredient in a DIY bruise cream with arnica and bilberry.

You can purchase comfrey oil as an infusion with olive oil. Or, you can create your own oil (also known as comfrey balm)by simmering olive oil (or another carrier oil) and comfrey roots and leaves.  Use this oil to treat minor closed wounds and aches.

Many people simply use fresh or dry comfrey leaves directly on the skin, depending on the type and severity of pain they have. Perhaps due to the high mucilage content, its leaves do not dry as fast as most herbs. But give them time, and you’ll be excited about the results.

Since comfrey isn’t widely available outside of Europe, if you live in another area but would like to grow your own plants, it’s quite simple. After buying some seeds and (preferably) planting them in a shaded area, you will most likely see them grow quickly.

Fortunately, it is a fairly “non-invasive” plant because it doesn’t put down long roots and doesn’t set seed as it grows. This perennial is best harvested before its flowers bloom.

Precautions and Side Effects

Like I’ve mentioned, it’s imperative that you do not ingest comfrey, whether in fresh or tea form (or any other method).

Comfrey is toxic because it contains a substance called pyrrolizidine alkaloids (PAs). The main concern with these PAs are liver toxicity. PAs can cause veno-occlusive disease of the liver, a blockage of microscopic veins within the liver that can lead to cirrhosis, liver failure and/or cancer.

Some efforts have been made to create purified comfrey extract or tea free of pyrrolizidine alkaloids. Both of these have resulted in even worse side effects than before.

There is also at least one reported case that comfrey tea was linked to a second-degree heart blockage of a female patient in the U.K.

While there have been no cases to date of toxicity resulting from epidermal application, a minuscule amount of PAs do pass through the skin when you use it. Because of this, it’s best to use it for no more than 10 days in a row and only for a maximum total of 4–6 weeks each year to avoid any negative side effects.

Never use comfrey on an open wound or broken skin. People with liver disease, cancer or a history of alcohol abuse should also avoid even the external use of it.

Most sources agree that comfrey is safe externally for children over 3 years of age. But others recommend never using it for children under the age of 18. Pregnant or breastfeeding women should not use it.

Final Thoughts

• Comfrey is a traditional herbal treatment for muscle and joint pain. It helps to reduce painful inflammation and soothe the skin as well as help heal bruises.
• This perennial herb grows mainly in the United Kingdom. But it can grow in most climates, although the plant does prefer shaded environments.
• Using comfrey as a poultice or simply by using its dried leaves on the skin, you may find relief from pains relating to conditions like ankle sprains, muscle aches, arthritis and fibromyalgia.
• Comfrey is not ever safe for ingestion, as it contains pyrrolizidine alkaloids that are extremely dangerous to the liver. External applications do not have the same toxic effects.
• Pregnant/nursing women, as well as young children or those with any potential liver damage or disease, should avoid comfrey entirely.

The post Comfrey Herb to Soothe Muscles, Joints & Skin appeared first on Dr. Axe.

Goldenseal is popular herbal products in the U.S. Native Americans historically used goldenseal for various health concerns, including skin diseases, ulcer symptoms and gonorrhea. Today’s traditional uses of goldenseal have broadened to include the natural treatment and prevention of colds, respiratory tract infections, allergies, eye infections, digestive issues, canker sores, vaginitis, urinary tract infections and even cancer.

Goldenseal contains berberine, which has been been shown to be antimicrobial, anti-tumor, anti-inflammatory and blood glucose–lowering. It has also gained popularity after a rumor spread that taking the herb can help block a positive test for illegal drugs. However, there is no scientific evidence that has proven this rumor to be correct. Yet, fortunately there is research to support the medicinal use of it.

What Is Goldenseal?

Goldenseal (Hydrastis canadensis), also known as orange root, yellow root or yellow puccoon, is a perennial herb belonging to the buttercup family, Ranunculaceae. It is a low, sprawling plant native to the rich, shady soil of the deciduous forests of North America growing from southern Quebec to northern Georgia and west to Missouri.

Due to over-harvesting, it is now mostly commercially grown on farms in the U.S. Goldenseal plants have hairy stems with five to seven jagged, lobed leaves and small white flowers that turn into raspberry-like red berries. The bitter tasting roots of the plant are bright yellow or brown, twisted and wrinkled.

The dried underground stems (rhizomes) and roots of the plant are used to make teas, liquid extracts, tablets, and capsules as well as natural skin care products. Goldenseal’s potent properties are primarily due to the alkaloids berberine, canadine and hydrastine. These phytochemical alkaloids produce a powerful astringent effect on mucous membranes, reduce disease-causing inflammation and have antiseptic effects. 

Benefits 

Goldenseal is an impressive herbal remedy with many health benefits:

1.  Improves Digestive Issues

Goldenseal is an excellent digestive aid since it is very bitter, which stimulates the appetite, aids digestion and encourages bile secretion. It contains berberine, which has been used in Traditional Chinese Medicine (TCM) and Ayurvedic medicine for thousands of years to treat dysentery and infectious diarrhea.

This is not surprising since berberine has shown antimicrobial activity against certain pathogens that cause bacterial diarrhea, including E. coli and V. cholera as shown by a randomized controlled clinical trial back in 1987 involving 165 adults with acute diarrhea due to those two bacterial offenders.

Goldenseal can also be helpful to people experiencing small intestine bacterial overgrowth (SIBO) symptoms. Current conventional treatment of SIBO is limited to oral antibiotics with inconsistent success. The objective of a study published by Global Advances in Health and Medicine was to determine the remission rate of SIBO using an antibiotic versus an herbal remedy. Researchers found that the herbal treatment, which included berberine, worked just as well as antibiotic treatment and was equally safe. 

Some people also use it for stomach swelling (gastritis), peptic ulcers, ulcerative colitis, diarrhea, constipation, hemorrhoids and intestinal gas. Another impressive study discovered that among several herbs tested in vitro, goldenseal extract was the most active in inhibiting the growth of H. pylori, a type of bacteria which can lead to gastritis, ulcers and even stomach cancer. 

As you can see, goldenseal may be able to help a wide range of problems when it comes to the gastrointestinal system.

2. Natural Antibiotic and Immune System Booster

Goldenseal is often found in herbal remedies for allergies, colds, and the flu because of its natural antibiotic and immune-boosting capabilities. Scientific research suggests that medicinal plants like goldenseal and echinacea may enhance immune function by increasing antigen-specific antibody production. A product containing goldenseal and echinacea is an awesome natural bronchitis remedy. 

Additionally, research at the University of Texas-Houston Medical School has shown goldenseal’s medicinal effectiveness as an immune stimulant may be due to its ability to reduce the pro-inflammatory response, which indirectly leads to the limiting of clinical symptoms during infection. 

There haven’t been any clinical (human) studies to date, but goldenseal is also sometimes recommended to treat urinary tract infections (UTIs), which are caused by bacterial overgrowth in the bladder’s interior walls. The berberine may actually prevent infection-causing bacteria from binding to urinary tract walls. 

3. Fights Cancer

According to Memorial Sloan Kettering Cancer Center, the berberine in goldenseal has been found to induce cell cycle arrest and apoptosis (programmed cell death) in cancer cells in multiple studies. For example, one in vitro study published in the journal Phytomedicine showed that berberine inhibited the growth of breast cancer cells to a greater extent than doxorubicin (a chemotherapy drug). 

Berberine alkaloids have also been shown during in vivo studies to have potent cancer cell killing activity against tumor cells. In vivo research has also been performed on a series of human malignant brain tumor cells and rat brain tumor cells in which berberine was used alone at a dose of 150 mcg/ml and had an average cancer cell kill rate of 91 percent. In contrast, the chemotherapy drug carmustine had a cell kill rate of only 43 percent. The rats treated with berberine at 10 mg/kg had an 81 percent kill rate. 

Research will continue, but so far goldenseal showing some noteworthy anticancer abilities.

4. Aids Eye and Mouth Problems

Goldenseal is also commonly used as a mouthwash for sore throats, gum complaints, and canker sores (small ulcers in the mouth). For any of these concerns, a goldenseal mouth rinse can help by reducing inflammation and getting rid of any nasty bacteria. 

You can purchase a mouthwash that already contains goldenseal or you can easily make some mouthwash at home. Simply make a cup of goldenseal tea and let it cool down before using it to rinse your mouth. Or you can add five drops of liquid goldenseal extract to eight ounces of warm water with a teaspoon of salt and mix well.

Goldenseal has been utilized as an eyewash for eye inflammation and eye infections like conjunctivitis or “pink eye.” Since the use of it in the eyes is somewhat controversial, consult a healthcare practitioner before using it in this way.

5. Boosts Heart Health

The cardiovascular effects of the berberine found in goldenseal suggest its possible clinical usefulness in the treatment of arrhythmias and/or heart failure. For this reason, goldenseal is believed to possibly be helpful for chronic congestive heart failure and heart function in general. 

An animal model study published in the Journal of Lipid Research also demonstrates that the root extract is highly effective in regulation of the liver’s LDL (“bad” cholesterol) receptors and in reducing plasma cholesterol. Overall, the findings identified goldenseal as a natural LDL-lowering agent.

In combination with a healthy diet and lifestyle, goldenseal may help to lower cholesterol naturally and boost heart health.

History

Goldenseal gets its name from the golden-yellow scars that form on the base of the stem when it is broken. The scars resemble a gold wax letter seal, hence the name.

It has been said that the powers of goldenseal were first introduced to European settlers by Native Americans, who harvested its rhizomes and roots to treat a variety of health complaints including eye, skin and digestive issues. Native Americans also mixed the plant with bear grease for use as an insect repellent and they used the color-rich roots to dye clothing.

Goldenseal has become one of the top selling herbs of North America. It can be found as an active ingredient in many commercial or over-the-counter drugs in the form of elixirs, tablets, capsules, or suppositories. Health products combining it with echinacea are very common and are created with immune system enhancement in mind. 

Risk and Side Effects 

Goldenseal is considered safe for short-term use in adults at recommended dosages. Rare side effects may include nausea and/or vomiting. Discontinue use if any negative reactions like these occur. It is not meant for long-term use.

If you are currently taking any prescription or over-the-counter medications or have any health issues, check with your doctor before taking goldenseal. People with high blood pressure, liver disease, or heart disease should consult their health care provider before taking it.

Goldenseal is not suggested for use in children or infants. Pregnant or breastfeeding women should also avoid using it.

How to Use and Dosage

Goldenseal can easily be found in tea or supplement form at your local health store or online. Depending on which product you purchase, make sure to read the label for each brand’s recommended dosage.

For the powdered root and rhizome, four to six grams per day in tablet or capsule form is sometimes recommended. For liquid herbal extracts, a typical recommended dosage is two milliliters (40 drops) in two ounces of water or juice three to five times per day.

Continuous use of this herbal remedy should not exceed three weeks, with a break of at least two weeks between each use. You can also talk to your health care practitioner about what amount would be best for you and your particular health concern(s). It is best taken internally between meals.

For external use, there is no standard recommended dosage, but read the label of the topical product for instructions. Most likely, it will recommend that you use the product on the area of concern at least once a day.

Final Thoughts

• Goldenseal is one of the five top-selling herbal products in the United States.
• The dried underground stems (rhizomes) and roots of the plant are used to make teas, liquid extracts, tablets, and capsules as well as natural skin care products
• This herbal remedy inherently contains an active component called berberine, which research has shown can have numerous health benefits including: calming inflammation; boosting heart, digestive and immune health; and even fighting cancer.
• Continuous use should not exceed 21 days or three weeks, with a break of at least two weeks between each use.

The post Goldenseal Benefits for the Gut, Immune System and Cancer appeared first on Dr. Axe.

Suffer from chronic headaches and migraines? Looking for a natural remedy that has a proven track record of success in preventing and treating some of the worst headaches imaginable? You might want to try feverfew, an herb that’s well-known for being a potent natural headache remedy.

For centuries, traditional uses of this herb have included:

• fevers
• headaches
• stomachaches
• toothaches
• insect bites
• infertility
• problems with menstruation and labor during childbirth

Newer folk or traditional uses for feverfew include:

• migraine headaches
• rheumatoid arthritis
• psoriasis
• allergies
• asthma
• tinnitus
• dizziness
• nausea and vomiting

Feverfew’s pain-easing effect is said to come from a biochemical called parthenolides, which combat the widening of blood vessels that occurs in migraines. It may even be more effective than other nonsteroidal anti-inflammatories (NSAIDS), like aspirin!

With at least 39 million Americans suffering from migraines, the search for relief is on a lot of hurting minds.

What Is Feverfew?

The feverfew plant (Tanacetum parthenium) is a short bush with daisy-like flowers belonging to the Asteraceae or Compositae family that was originally native to the Balkan Mountains of Eastern Europe. It now grows throughout Europe, North America and South America.

The dried leaves (and sometimes flowers and stems) are used to make supplements, including capsules, tablets and liquid extracts. The leaves are also sometimes eaten fresh.

The chemistry of feverfew is well-defined with the most important biologically active component being sesquiterpene lactones, the principal one being parthenolide. Parthenolide is one of the main reasons it’s such an excellent anti-inflammatory. Feverfew also contains flavonoids and volatile oils.

The name feverfew stems from the Latin word febrifugia, which means “fever reducer.” The first-century Greek physician Dioscorides prescribed the herb for “all hot inflammations.” It’s also known as “featherfew” because of its feathery leaves.

The ancient Greeks also called feverfew “Parthenium,” supposedly because it was used medicinally to save the life of someone who had fallen from the Parthenon during its construction in the fifth century B.C. The first-century Greek physician Dioscorides used it as an antipyretic (something that reduces or stops a fever). It also was known as “medieval aspirin” or the “aspirin” of the 18th century.

In Central and South America, the plant has been used to treat a variety of disorders. The Kallaway Indians of the Andes Mountains value its use for treating colic, kidney pain, morning sickness and stomachache.

Costa Ricans use a decoction of feverfew to aid digestion, as a cardiotonic, an emmenagogue (herb that stimulates blood flow in the pelvic area and uterus) and as an enema for worms. In Mexico, it’s used as an antispasmodic and a tonic to regulate menstruation. In Venezuela, it’s used for treating earaches.

Related: Usnea Benefits for the Kidneys, Immunity, Respiratory System & More

Health Benefits

1. Can Relieve Migraines

Research shows that consuming feverfew helps reduces the frequency and get rid of migraine headaches and headache symptoms, including pain, nausea, vomiting, and sensitivity to light and noise.

Several impressive human studies have shown the positive effects of using feverfew to prevent and treat migraines. A survey of 270 people with migraines in Great Britain found that more than 70 percent of them felt much better after taking an average of two to three fresh leaves daily.

Another study published in Clinical Drug Investigation used a combination of feverfew and white willow bark, which has chemicals like aspirin. People who took the combination twice a day for 12 weeks had fewer migraines, and the pain did not last as long or hurt as much.

In addition, a systematic review completed by the School of Postgraduate Medicine and Health Science in the U.K. compared the results of six studies. Researchers found that feverfew is effective in the prevention of migraine headaches and doesn’t pose any major safely concerns.

2. Helps Calm Rheumatoid Arthritis

Rheumatoid arthritis is a chronic inflammatory disorder that typically affects the small joints in the hands and feet. An autoimmune disorder, rheumatoid arthritis occurs when your immune system mistakenly attacks your own body’s tissues.

Feverfew is thought to hinder the production of prostaglandins, the hormone-like substances that cause pain and inflammation.

In a 1989 study of women with symptomatic rheumatoid arthritis, feverfew was tested as a form of relief since laboratory tests previously showed that it can generally reduce inflammation. The women took dosages of 76 milligrams of dried, powdered feverfew leaf but acknowledged that 100–125 milligrams was previously suggested as an effective dosage.

The researchers ultimately admit that perhaps at larger doses it might have some benefit for rheumatoid arthritis.

While more research is needed, another 2009 study conducted by the Department of Orthopaedics at Osaka University Graduate School of Medicine also found that the parthenolide “ameliorated the severity of joint destruction in experimental animal model,” concluding it helps in a natural arthritis diet.

3. Treats Dermatitis

Dermatitis is a general term that describes an inflammation of the skin. It has many causes and occurs in many forms.

Dermatitis usually involves an itchy rash on swollen, reddened skin. Feverfew is a potent anti-inflammatory that’s particularly effective at calming redness.

Studies have shown that it may help reduce damaged skin cells and inflammation, in addition to helping relieve dermatitis and improve the appearance of the skin. In 2009, researchers showed that feverfew extracts (with parthenolide removed) had potent anti-inflammatory activity, suggesting that this botanical is effective at relieving skin inflammation without inducing immune sensitization.

If you have rosacea or regularly experience rash reactions, a topical remedy containing feverfew could likely offer relief, making it an effective rosacea treatment and rash natural remedy. It also naturally protects the skin from UV rays.

4. Potentially Combats Cancer

Research published in the Journal of Medicinal Food demonstrated the anticancer effects of feverfew extracts on two human breast cancer cell lines (Hs605T and MCF-7) and one human cervical cancer cell line (SiHa). Feverfew ethanolic extract inhibited the growth of all three types of cancer cells.

Among the tested constituents of feverfew (parthenolide, camphor, luteolin and apigenin), parthenolide showed the highest inhibitory effect. While it has yet to get widespread attention as a natural cancer fighter, the research is promising!

5. Helps Prevent Blood Clots

Typically, blood flows through our arteries and veins smoothly and efficiently, but if a clot, or thrombus, blocks the smooth flow of blood, then the result (called thrombosis) can be very serious and even cause death. Serious problems arising from clots in blood vessels include heart attack and stroke.

Research indicates that feverfew may have antithrombotic potential. As an antithrombotic agent, it can help prevent blood clots from forming and growing — and hence reduce the risk of death from heart attack or stroke!

Feverfew vs. Butterbur

Like feverfew, butterbur is another herb that has a long and well-researched history of success as a natural migraine and headache remedy. There are also several other health ailments they’ve both been known to treat successfully.

It’s actually not uncommon to find a supplement that combines the two herbs for headache relief.

Butterbur has historically been used for a variety of health issues, including:

• pain
• headache
• anxiety
• cough
• fever
• gastrointestinal issues
• urinary tract conditions
• topically to improve wound healing

Today, traditional or folk uses of butterbur include:

• nasal allergies
• allergic skin reactions
• asthma
• migraine headache

For centuries, traditional uses of feverfew include:

• fevers
• headaches
• stomachaches
• toothaches
• insect bites
• infertility
• problems with menstruation and with labor during childbirth

Newer folk or traditional uses include:

• migraine headaches
• rheumatoid arthritis
• psoriasis
• allergies
• asthma
• tinnitus
• dizziness
• nausea and vomiting

They’ve both historically been used for:

• headaches
• pain
• fever
• gastrointestinal issues
• migraines and headaches
• skin issues
• asthma
• allergies

Dosage

Feverfew supplements come in the form of capsules, tablets or liquid extracts. The feverfew contained in each supplement is either fresh, freeze-dried or dried.

Supplements used in clinical studies contain a standardized dose of parthenolide. They should be standardized to contain at least 0.2 percent parthenolide.

To prevent or stop an adult migraine headache, take 100–300 milligrams of feverfew up to four times daily, standardized to contain 0.2 percent to 0.4 percent parthenolides. In children over 2 years of age, adjust the recommended adult dose to account for the child’s weight.

Most herbal dosages for adults are calculated on the basis of an average of 150-pound adult. Therefore, if the child weighs 50 pounds, the appropriate dose for this child would be a third of the adult dosage.

The freeze-dried capsules are generally recommended because the fresh leaves have a bitter taste and may irritate your mouth. The leaves can be made into a tea, but again this can taste bitter and may irritate your mouth.

Side Effects and Drug Interactions

Feverfew should never be given to children under 2 years old. For older children, ask your doctor whether it’s safe for your child. If so, your doctor will determine the right dose.

Women who are pregnant should not use it because it may cause the uterus to contract, increasing the risk of miscarriage or premature delivery. Women who are nursing should also avoid its use.

It’s possible to have an allergic reaction to feverfew. If you’re allergic to other members of the daisy family (including ragweed and chrysanthemums) then you are more likely to be allergic to it.

No serious side effects have been reported, but less common side effects from feverfew include abdominal pain, indigestion, gas, diarrhea, nausea, vomiting and nervousness. Some people who chew the raw leaves may have mouth sores, loss of taste, and swelling of the lips, tongue and mouth.

Don’t take feverfew together with aspirin, ginkgo biloba or other blood-thinning agents. Talk to your doctor before taking it if you have any chronic health issues or you take blood-thinning medication or medications that are broken down by the liver.

If you’re scheduled for surgery, tell your doctor since it may interact with anesthesia.

If you have taken feverfew for more than one week, do not abruptly stop taking it. Stopping it too quickly may cause rebound headaches, anxiety, fatigue, muscle stiffness and/or joint pain.

Final Thoughts

Feverfew is a well-respected herb in both the traditional and modern medicine worlds. For migraines and headaches, it’s without a doubt one of our top recommendations for natural relief, but it doesn’t stop at migraines.

We can’t forget that it also does the following:

• Helps calm rheumatoid arthritis, treat dermatitis, potentially combat cancer and prevent blood clots.
• It’s also been used to treat fever, stomachaches, toothaches, insect bites, infertility, problems with menstruation and labor during childbirth, psoriasis, allergies, asthma, tinnitus, dizziness, nausea, and vomiting.
• It comes in capsule, tablet or liquid extract form as a supplement, and its leaves can be eaten raw.
• Parthenolides in feverfew are thought to provide the biggest anti-inflammatory benefits.

The post Feverfew: The Natural Headache Reliever that May Fight Cancer appeared first on Dr. Axe.

Intensely aromatic and flavorful, garlic is used in virtually every cuisine in the world. When eaten raw, it has a powerful, pungent flavor to match the truly mighty garlic benefits.

It is particularly high in certain sulfur compounds that are believed to be responsible for its scent and taste, as well as its very positive effects on human health.

Garlic benefits rank only second to turmeric benefits in the amount of research backing this superfood. At the time of this article’s publication, there are more than 7,600 peer-reviewed articles that evaluated the vegetable’s ability to prevent and improve a wide spectrum of diseases.

Do you know what all this research has revealed? Eating garlic regularly is not only good for us — it has been linked with reducing or even helping prevent four of the major causes of death worldwide, including heart disease, stroke, cancer and infections.

The National Cancer Institute does not recommend any dietary supplement for cancer prevention, but it does recognize garlic as one of several vegetables with potential anticancer properties.

Other than the most extreme, rare situations, every person on the planet should consume this vegetable. It’s extremely cost-effective, super easy to grow and tastes absolutely fantastic.

Find out more about garlic benefits, uses, research, how to grow your own and some great-tasting recipes.

What Is Garlic?

Allium sativum is a perennial plant of the amaryllis family (Amaryllidaceae), a class of bulb-shaped plants that includes chives, leeks, onions, shallots and scallions. While it’s often used as an herb or spice, garlic is botanically considered a vegetable. And unlike other vegetables, it’s more likely to added to a dish with other ingredients rather than cooked on its own.

Garlic grows underneath the soil in the form of a bulb. This bulb has long green shoots that come out from the top while its roots extend downward.

The garlic plant is native to central Asia but grows wild in Italy as well as Southern France. The bulb of the plant is what we all know as the vegetable.

What is a garlic clove? The garlic bulb is covered with several layers of inedible papery skin that when peeled away reveal up to 20 edible bulblets called cloves inside.

When it comes to the numerous types of garlic, did you know that there are over 600 names varieties of the plant? Generally speaking, there are two main subspecies: sativum (softneck) and ophioscorodon (hardneck).

The stalks of these types of plants are different, with softnecks stalks made up of leaves that remain soft, while hardnecks are rigid. Garlic scapes are produced by hardnecks and can be added to recipes for their mild, sweet and even peppery flavor.

Nutrition Facts

Garlic nutrition contains countless vital nutrients — flavonoids, oligosaccharides, amino acids, allicin and high levels of sulfur (just to name a few) — and eating this vegetable regularly has been proven to provide unbelievable health benefits.

Raw garlic also contains approximately 0.1 percent essential oil of which the main components include allyl propyl disulfide, diallyl disulfide and diallyl trisulfide.

Raw garlic is conventionally measured for cooking and medicinal purposes by the clove. Each clove is packed with health-promoting components.

A clove (approximately three grams) of raw garlic nutrition contains about:

• 4.5 calories
• 1 gram carbohydrates
• 0.2 gram protein
• 0.1 gram fiber
• 0.1 milligram manganese (3 percent DV)
• 0.9 milligram vitamin C (2 percent DV)
• 5.4 milligrams calcium (1 percent DV)
• 0.4 microgram selenium (1 percent DV)

These are just some of the top nutrients found in this vegetable. It also contains alliin and allicin, which are both health-promoting sulfur compounds. Allicin benefits are especially well-researched in studies.

Scientists are interested in the potential for these sulfur compounds derived from the vegetable to prevent and treat chronic and deadly diseases, such as cancer and cardiovascular disease, among other garlic benefits.

Benefits

As you are about to see, raw garlic benefits are plentiful. It can used as an effective form of plant-based medicine in many ways, including the following.

1. Heart Disease

According to the Centers for Disease Control and Prevention, heart disease is the No. 1 killer in the U.S., followed by cancer. This vegetable has been widely recognized as both a preventative agent and treatment of many cardiovascular and metabolic diseases, including atherosclerosis, hyperlipidemia, thrombosis, hypertension and diabetes.

A scientific review of experimental and clinical studies of garlic benefits found that, overall, consumption of this vegetable has significant cardioprotective effects in both animal and human studies.

Probably the most amazing characteristic is that it’s been shown to help reverse early heart disease by removing plaque buildup in arteries.

A 2016 randomized, double-blind study published in the Journal of Nutrition involved 55 patients, aged 40 to 75 years, who had been diagnosed with metabolic syndrome. The results of the study showed that aged garlic extract effectively reduced plaque in coronary arteries (the arteries supplying blood to the heart) for patients with metabolic syndrome.

One of the lead researchers, Matthew J. Budoff, M.D., noted:

This study is another demonstration of the benefits of this supplement in reducing the accumulation of soft plaque and preventing the formation of new plaque in the arteries, which can cause heart disease. We have completed four randomized studies, and they have led us to conclude that Aged Garlic Extract can help slow the progression of atherosclerosis and reverse the early stages of heart disease.

2. Cancer

Allium vegetables, especially garlic and onions, and their bioactive sulfur compounds are believed to have effects at each stage of cancer formation and affect many biological processes that modify cancer risk, according to a review published in Cancer Prevention Research.

In the words of the National Institutes of Health’s National Cancer Institute:

Several population studies show an association between increased intake of garlic and reduced risk of certain cancers, including cancers of the stomach, colon, esophagus, pancreas, and breast.

When it comes to how consuming this vegetable acts to prevent cancer, the National Cancer Institute explains:

… protective effects from garlic may arise from its antibacterial properties or from its ability to block the formation of cancer-causing substances, halt the activation of cancer-causing substances, enhance DNA repair, reduce cell proliferation, or induce cell death.

A French study of 345 breast cancer patients found that increased garlic, onion and fiber consumption was associated with a statistically significant reduction in breast cancer risk.

Another cancer that the vegetable has been specifically shown to positively affect is pancreatic cancer, one of the most deadly forms. The good news is that scientific research shows that increased garlic consumption may reduce the risk of developing pancreatic cancer.

A population-based study conducted in the San Francisco Bay Area found that pancreatic cancer risk was 54 percent lower in people who ate larger amounts of garlic and onions compared with those who ate lower amounts. The study also showed that increasing the overall intake of vegetables and fruits may protect against developing pancreatic cancer.

This popular vegetable also shows promise when it comes to treating cancer. Its organosulfur compounds, including DATS, DADS, ajoene and S-allylmercaptocysteine, have been found to induce cell cycle arrest when added to cancer cells during in vitro experiments.

In addition, these sulfur compounds have been found to induce apoptosis (programmed cell death) when added to various cancer cell lines grown in culture. Taking liquid garlic extract and S-allylcysteine (SAC) orally has also been reported to increase cancer cell death in animal models of oral cancer.

Overall, this vegetable clearly show some real potential as a cancer-fighting food that should not be ignored or discounted.

3. High Blood Pressure

An interesting phenomenon is that this common herb has been shown to help control high blood pressure. One study looked at the effect of aged garlic extract as an adjunct treatment for people already taking antihypertensive medication yet still having uncontrolled hypertension.

The study, published in the scientific journal Maturitas, evaluated 50 people with “uncontrollable” blood pressure. It was uncovered that simply taking four capsules of aged garlic extract (960 milligrams) daily for three months caused blood pressure to drop by an average of 10 points.

Another study published in 2014 found that the vegetable has “the potential to lower BP in hypertensive individuals similarly to standard BP medication.”

This study further explains that the vegetable’s polysulfides promote the opening or widening of blood vessels and, hence, blood pressure reduction.

4. Colds and Infections

Experiments have shown that garlic (or specific chemical compounds like allicin found in the vegetable) is highly effective at killing countless microorganisms responsible for some of the most common and rarest infections, including the common cold. It actually might help prevent colds as well as other infections.

In one study, people took either garlic supplements or a placebo for 12 weeks during cold season (between November and February). Those who supplemented with the vegetable were less likely to get a cold, and if they did get a cold, they recovered faster than the placebo group.

The placebo group had a much greater likelihood of contracting more than one cold over the 12-week treatment period as well.

The study attributes the vegetable’s ability to prevent the common cold to its star biologically active component component, allicin. Its antimicrobial, antiviral and antifungal properties can help relieve the common cold as well as other infections.

Allicin in particular is believed to play an important role in this vegetable’s antimicrobial powers.

5. Male and Female Hair Loss (Alopecia)

A clinical trial was conducted to test what a survey has shown to be a growing practice in Turkey: using garlic to treat baldness. Mazandaran University of Medical Sciences researchers from Iran tested how garlic gel applied on the scalp twice a day for three months could affect people taking corticosteroids for alopecia.

Alopecia is a common autoimmune skin disease, causing hair loss on the scalp, face and sometimes on other areas of the body. Different treatments are currently available, but no cure is yet known.

The researchers discovered that the use of the gel significantly added to the therapeutic efficacy of topical corticosteroid in the treatment of alopecia areata. Although the study didn’t test it directly, applying garlic-infused coconut oil as a standalone treatment might even be more beneficial as a hair loss remedy because it mitigates the risk of absorbing harmful corticosteroids in the skin.

6. Alzheimer’s Disease and Dementia

Alzheimer’s disease is a form of dementia that can rob people of the ability to think clearly, perform everyday tasks and, ultimately, remember who they even are. This vegetable contains antioxidants that can support the body’s protective mechanisms against oxidative damage that can contribute to these cognitive illnesses.

When it comes to Alzheimer’s patients, β-amyloid peptide plaques are commonly observed in the central nervous system, and these plaque deposits result in the production of reactive oxygen species and neuronal (cells in the nervous system) damage.

A study published in the Journal of Neurochemistry found “significant neuroprotective and neurorescue properties” of aged garlic extract and its active compound SAC. The researchers conclude from their findings that the aged extract along with SAC can be used to develop future drugs to treat Alzheimer’s disease.

7. Diabetes

Eating this popular vegetable has been shown to help regulate blood sugar levels, potentially stop or decrease the effects of some diabetes complications, as well as fight infections, reduce LDL cholesterol and encourage circulation.

A study of diabetic rats showed that this vegetable may be very helpful at improving the overall health of diabetics, including the mitigation of common diabetic complications like atherosclerosis and nephropathy. These rats, which received a daily extract of raw garlic for seven weeks, had significantly lower serum glucose (blood sugar level), cholesterol and triglyceride levels.

Compared to the control group, the rats receiving raw garlic had 57 percent less serum glucose, 40 percent lower serum cholesterol levels and 35 percent lower triglycerides. In addition, urinary protein levels in garlic-treated rats were 50 percent lower.

Another study also showed that for type II diabetes patients, garlic significantly improved blood cholesterol levels. Specifically, its consumption reduced total cholesterol and LDL (bad) cholesterol and moderately raised HDL cholesterol compared to placebo.

8. Remedy Skin Issues

Garlic has many potential benefits for the skin. Laboratory findings showed it may act in much the same way as some current conventional treatments for keloids, making it a promising possible remedy.

To use, crush a few garlic cloves (ideally with a garlic press) and apply them directly to the skin. Rinse after 15 minutes or if you start to notice irritation.

How to Use

Garlic is best used raw for microbial properties, although cooked garlic still has a lot of value. In fact, the antioxidant value is equal (or sometimes even higher) when cooked, which is counterintuitive because for most foods cooking tends to decrease nutritional content.

Even black garlic, which is used in Asian cuisines and occurs when it is heated over a course of several weeks, has proven to be beneficial for our health.

For Skin and Infections

Another way to use garlic is for infections. Using the oils of the garlic plant is an excellent natural remedy for many types of infections, including ear and skin infections as well as sore throats.

Traditional cultures that don’t typically struggle with these types of diseases receive regular intake of this in their diets.

For Weight Loss

This herb helps boost your metabolism, which can support weight loss. Adding raw or cooked garlic to healthy and well-balanced meals every day can promote weight loss.

In addition to this plant benefit, it may help sexually, too. Because allicin promotes blood flow to reproductive organs and stimulates circulation, you may find that adding this vegetable to your diet improves your sexual health.

Recipes

If you want to harness the healing power of this vegetable, try adding it to some of your favorite recipes. The possibilities with this kitchen staple are truly endless.

You can add raw garlic to recipes that are sautéed, roasted or baked. You can also toss some raw garlic into your next homemade salad dressing, marinade, tomato sauce, soup or stew.

Adding the raw garlic to any vegetable, fish or meat dish is sure to intensify the flavor and offer health benefits. Of course, cooked garlic benefits are also impressive and offer a more mild flavor when added to meals, like garlic aioli (sautéed garlic with olive oil).

Roasting garlic is also an easy option when cooking garlic. Simply chop off the top head so the cloves are exposed. Then drizzle it with olive oil and wrap it with foil.

To roast garlic, leave it in a 400 degree oven for about 30 minutes, until the cloves become brown and tender.

Ultimately, whether you’re using clove of garlic raw or cooked, you can increase the benefits of garlic by chopping or crushing it and letting it sit before eating.

Chopped or minced garlic activates alliinase enzymes in the vegetable’s cells, and sitting allows these enzymes to convert some of the clove’s allin into allicin. Allicin then rapidly breaks down to form a variety of organosulfur compounds.

Scientists suggest allowing garlic to stand for 10 minutes after chopping or crushing before cooking it.

To mince garlic, peel away the skin, separate the cloves and crush them with the flat side of a large knife. First give the crushed clove a rough chop, and then go over it again with a rocking motion, using one hand to hold the knife handle and the other to rock the knife from the top.

A garlic press can also be used to crush the cloves.

Here are a few of my favorite garlic recipes to try so you can experience the many health benefits of garlic nutrition:

• Garlic Baked Chicken
• Garlic Sweet Potato Soup
• Basil Pesto
• Heart Health Juice

In addition to these healthy recipes, some popular ways to use garlic in food include:

• garlic breadsticks (best with a sprouted and fresh-baked load of bread)
• garlic with olive oil on gluten-free or whole wheat pasta
• garlic mashed potatoes
• garlic butter that can be added to bread or veggies for extra flavor and benefit

How to Grow at Home

Garlic is one of the more simple crops to grow. It thrives in different zones all across the U.S.

For those of us in the Northern Hemisphere, we should plant our cloves during the fall season and harvest them in late spring/early summer.

Don’t throw away any leftover cloves from your curry dish or garlic recipe. Clove food scraps are amazingly simple to use to regrow garlic plants.

To plant garlic, put the cloves root end down in a sunny spot in your garden, and trim off the shoots once the bulb produces them. This vegetable flourishes in dry, loose, well-drained soils in sunny locations.

When to harvest garlic requires good judgment, but in general, when you notice that the lower leaves are turning grown, you can dig up a few bulbs and check if they’re ready to eat. (It’s even useful to save the garlic peels.)

Each bulb is made up of four to 20 cloves with each clove weighing about a gram. Garlic supplements can be made from fresh, dried or aged garlic — or garlic oil.

Black garlic is a type of caramelized garlic, which was first used as a food ingredient in Asian cooking. To create black garlic, heads are heated over the course of several weeks.

This heating process makes the garlic black in color. It also makes it sweet and syrupy. The black variety is now available for purchase in the U.S..

Risks and Side Effects

Can eating raw garlic be harmful? When taken by mouth, raw garlic can cause:

• burning a sensation in the mouth or stomach
• bad breath
• heartburn
• gas
• bloating
• nausea
• vomiting
• body odor
• diarrhea

The likelihood of these side effects increases with an increase in the amount consumed.

In general, garlic in any form can increase bleeding risk because it acts as a natural blood thinner. Speak to your doctor before consuming raw garlic if you take blood thinners. Due to bleeding concerns, stop taking the vegetable at least two weeks before any scheduled surgery.

During pregnancy and breastfeeding, this vegetable is believed to be safe in food amounts but might be unsafe in medicinal amounts.

When taken by mouth in appropriate, small amounts for short periods of time, it is said to be safe for children. However, it should never be given to children in large doses.

If you have any gastrointestinal problems, it’s important to know that raw garlic can irritate the GI tract. People with ulcers should most likely avoid this vegetable raw.

To avoid intensified GI issues, don’t eat raw garlic on an empty stomach. It can cause severe, burn-like skin irritation if applied to the skin alone directly so be cautious with skin contact.

Talk to your doctor before consuming raw garlic if you have low blood pressure, ulcers or other GI issues, thyroid problems, or any other ongoing health concerns.

Also speak with your doctor before consuming medicinally if you are taking any medications, especially the following:

• Blood-thinning medications
• Isoniazid (Nydrazid)
• Birth control pills
• Cyclosporine
• Medications for HIV/AIDS
• Nonsteroidal anti-inflammatory drugs

These are the best ways to guard against any possible negative side effects:

• Consume it in culinary doses
• Eat traditional recipes
• Avoid taking raw garlic in massive amounts

Final Thoughts

• Some of the most profound benefits of raw garlic proven by science include helping reverse heart disease in its early stages, prevent and fight various forms of cancer, improve the health of diabetics, and even showing promise for serious cognitive diseases like Alzheimer’s.
• To make the most of its active compounds, it’s best to either consume it raw or to crush/cut it and leave it out for a bit (10 minutes) before you add it to your cooked recipes.
• A clove with a meal each day is a great, easy way to start reaping benefits on a consistent basis. Remember to consume the raw version with food rather than on an empty stomach to prevent gastrointestinal problems as well as bad breath.
• If you find it hard to get rid of your garlic breath, just try eating some raw parsley afterward.

The post Garlic Benefits for Fighting Heart Disease, Cancer & More appeared first on Dr. Axe.

Have you ever heard of moringa before? Although this plant was initially discovered for its beneficial properties thousands of years ago, only recently has moringa (sometimes called the Ben oil tree) become known as one of the most impressive herbal supplements to hit the holistic health market.

What are the health benefits of moringa? To date, over 1,300 studies, articles and reports have focused on moringa benefits, finding that it contains compounds that are especially important in parts of the world where disease outbreak and nutritional deficiencies are common.

Research shows that just about every part of the moringa plant can be utilized in some way, whether it’s to make a potent antioxidant tea or produce an oily substance that lubricates and nourishes the skin.

What Is Moringa?

Moringa (moringa oleifera) is known by over 100 names in different languages around the world. This easy-to-grow tropical plant species, native to the Himalayan mountains and parts of India and Africa, comes packed with over 90 protective compounds, including isothiocyanates, flavonoids and phenolic acids.

There are actually believed to be at least a dozen different varieties of the moringa tree, which belong to the plant family Moringaceae. These are fast-growing, tall, leafy plants that produce flowers or pods.

Of all the species, one (moringa oleifera) is by far the most utilized. Prior to the plant’s effects being demonstrated in scientific studies, it was used extensively in traditional medicine practices like Ayurveda medicine for over 4,000 years.

Moringa has gained a reputation for fighting inflammation and combating various effects of malnutrition and aging, earning the nickname “the miracle plant.”

Benefits of moringa include helping treat a wide variety of conditions, such as:

• inflammation-related diseases
• cancer
• diabetes
• anemia
• low energy and fatigue
• arthritis and other joint pain, such as rheumatism
• allergies and asthma
• constipation, stomach pains and and diarrhea
• epilepsy
• stomach and intestinal ulcers or spasms
• chronic headaches
• heart problems, including high blood pressure
• kidney stones
• fluid retention
• thyroid disorders
• low sex drive
• bacterial, fungal, viral and parasitic infections

Nutrition Facts

Moringa is a unique plant because almost all parts of it — leaves, seeds, flowers/pods, stem and roots — can be used as a source for nutrition, supplements and other medicinal properties.

The most popular medicinal use of this plant involves drying and grinding down moringa leaves, where most of the antioxidants and other healthy properties are found. A 2022 study revealed how most people view moringa as only a fruit/vegetable, but it’s the moringa leaves that “contain almost all essential nutrients, growth factors, vitamins, amino acids, proteins, minerals, and metals like potassium, iron, and zinc.”

Studies have also shown that moringa powder is loaded with phytochemicals, protein, calcium, beta-carotene, vitamin C and potassium. Because it provides a concentrated source of vitamin A, it’s given to thousands of children in third-world countries every year suffering from life-threatening vitamin A deficiency, which is linked to impaired immune function.

Consuming it can also improve intake of trace minerals, amino acids and phenolic compounds. The plant contains a rare and unique combination of disease-preventing phytonutrients, including flavonoids, glucosides, glucosinolates, zeatin, quercetin, beta-sitosterol, caffeoylquinic acid and kaempferol.

Aside from the valuable leaves, the pods of the moringa tree also contain seeds that hold a healing type of oil. Oil from moringa seeds can be used to cook with or put directly onto the surface of the body.

According to Kuli Kuli, an organization that harvests moringa plants in Africa, gram for gram, the plant contains:

• two times the amount of protein of yogurt
• four times the amount of vitamin A as carrots
• three times the amount of potassium as bananas
• four times the amount of calcium as cow’s’ milk
• seven times the amount of vitamin C as oranges

Benefits

1. Provides Antioxidants and Anti-Inflammatory Compounds

Moringa oleifera seems to have similar abilities as certain conventional drugs, only it doesn’t pose the same level of risk for experiencing side effects.

According to a report published in the Asian Pacific Journal of Cancer Prevention, it contains a mix of essential amino acids (the building blocks of proteins), carotenoid phytonutrients (the same kinds found in plants like carrots and tomatoes), antioxidants, such as quercetin, and natural antibacterial compounds that work in the same way as many anti-inflammatory drugs.

Studies have shown that these compounds are protective of the heart, natural circulatory stimulants, and possess antitumor, anti-epileptic, anti-ulcer, antispasmodic, antihypertensive and antidiabetic effects.

Moringa powder is high in several powerful anti-aging compounds that lower the effects of free radicals, oxidative stress and inflammation. These are associated with a reduced risk for chronic diseases, such as stomach, lung or colon cancer; diabetes; hypertension; and age-related eye disorders.

2. Balances Hormones and Slows the Effects of Aging

A 2014 study published in the Journal of Food Science and Technology tested the effects of moringa (sometimes also called “drumstick”) along with amaranth leaves (Amaranthus tricolor) on levels of inflammation and oxidative stress in menopausal adult women. Researchers wanted to investigate if these superfoods could help slow the effects of aging by balancing hormones naturally.

Levels of antioxidant status, including serum retinol, serum ascorbic acid, glutathione peroxidase, superoxide dismutase and malondialdehyde, were analyzed before and after supplementation, along with fasting blood glucose and haemoglobin levels.

Results showed that supplementing with moringa and amaranth caused significant increases in antioxidant status along with significant decreases in markers of oxidative stress. Better fasting blood glucose control and positive increases in haemoglobin were also found.

Can moringa help you sexually?  There’s some evidence it may boost libido and work like a natural birth control compound, according to some animal studies.

Although it’s historically been used as a natural aphrodisiac, it actually seems to help reduce rates of conception. That said, it can boost the immune system during pregnancy and also increase breast milk production/lactation, according to some studies.

3. Helps Improve Digestive Health

Due to its anti-inflammatory properties, moringa has been used in ancient systems of medicine, such as Ayurveda, to prevent or treat stomach ulcers, liver disease, kidney damage, fungal or yeast infections (such as candida), digestive complaints, and infections.

A common use of moringa oil is helping to boost liver function, therefore detoxifying the body of harmful substances, such as heavy metal toxins. It might also be capable of helping fight kidney stones, urinary tract infections, constipation, fluid retention/edema and diarrhea.

4. Balances Blood Sugar Levels, Helping Fight Diabetes

Moringa contains a type of acid called chlorogenic acid, which has been shown to help control blood sugar levels and allow cells to take up or release glucose (sugar) as needed. This gives it natural antidiabetic and hormone-balancing properties.

Aside from chloregnic acid, compounds called isothiocyanates that are present in moringa leaf have also been tied to natural protection against diabetes.

A study that appeared in the International Journal of Food Science Technology found that this plant had positive effects on blood sugar control and insulin levels in patients with diabetes when eaten as part of a high-carbohydrate meal.

Separate studies have demonstrated that antidiabetic activities of low doses of moringa seed powder (50–100 milligrams per kilogram body weight) help increase antioxidant status and enzyme production within the liver, pancreas and kidneys of rats and prevent damage compared to control groups.

High levels of immunoglobulin (IgA, IgG), fasting blood sugar and glycosylated hemoglobin (HbA1c) — three markers seen in diabetics — were also found to decrease as a result of moringa given to rats with diabetes.

Can moringa help you lose weight? Because it can improve insulin sensitivity and hormone balance, it may offer some advantages to those following a weight loss plan.

5. Protects and Nourishes the Skin

Several popular uses of moringa oil are to help retain skin’s moisture, speed up wound healing, and soothe dry or burnt skin.

Moringa contains natural antibacterial, antifungal and antiviral compounds that protect the skin from various forms of infections. Some of the common ways it is used on the skin include reducing athlete’s foot, eliminating odors, reducing inflammation associated with acne breakouts, treating pockets of infection or abscesses, getting rid of dandruff, fighting gum disease (gingivitis), and helping heal bites, burns, viral warts and wounds.

The oil is applied directly to the skin as a drying, astringent agent used to kill bacteria, but at the same time, when used regularly it’s known to act like a lubricant and hydrate the skin by restoring its natural moisture barrier. It’s a common ingredient used in food manufacturing and perfumes because it prevents spoilage by killing bacteria — plus it has a pleasant smell and reduces odors.

6. Helps Stabilize Your Mood and Protects Brain Health

A high-protein food, moringa is also rich in antioxidants and compounds that may improve thyroid health, which makes it beneficial for maintaining high energy levels plus fighting fatigue, depression, low libido, moods swings and insomnia.

7. Good for the Environment (Water and Topsoil)

A noteworthy characteristic of the moringa plant is that it’s capable of growing in depleted or dry soils where many other types of beneficial plants or trees cannot survive. This is precisely why certain undernourished populations living in third-world countries, such as Somalia or India, have benefited from it during times of famine.

Aside from providing important nutrients, it is used to help restore fertile soil, aid in forest restoration efforts and filter water.

One interesting use of the seeds is for water purification. Combining moringa with water helps impurities cling to the seeds so they can be removed, leaving behind better quality water that’s lower in toxins.

Salt also seems to bind to moringa, which is beneficial for producing fresh-tasting water.

Some studies have shown that 0.2 grams of ground moringa seed can turn one liter of contaminated water into safe drinking water. This is due to the coagulating actions of certain ingredients in the plant that absorb bacteria.

How to Use

As you can probably tell by now, this plant can be used in many different ways in order to utilize all the available moringa benefits. Because of the long transport time needed to ship moringa from parts of Africa or Asia where it’s grown, in the U.S. it’s usually sold in powder or capsule form, which prolongs its shelf life.

An interesting characteristic of moringa? It’s said to taste like a mix between horseradish and asparagus. It might not have the most appealing flavor, but it’s a supplement with one of the the richest supplies of vital nutrients in the world.

Dosage Recommendations

There’s no recommended or required dosage of moringa at this time since it’s only an herbal supplement and not an essential nutrient. That said, there’s some evidence that the optimum dose for humans has been calculated to be 29 milligrams per kilogram of body weight.

It’s recommended that you start by taking half a teaspoon of dried moringa orally per day for three to five days, increasing your intake slowly over two weeks as you get acclimated to its effects.

Most people choose to take moringa every several days but not every single day for long duration of time, since it can can cause laxative effects and an upset stomach when overused.

Here are the most common ways to use moringa to get the best moringa benefits possible:

• Dried moringa leaves or moringa powder: It takes roughly seven pounds of moringa leaves to make one pound of dried moringa powder. The leaves are considered the most potent parts of the plant, containing the most antioxidants and available macronutrients. Follow dosage directions carefully, taking up to six grams daily for up to three weeks at a time (which has been shown to be safe, according to studies).
• Moringa tea: This type of moringa is made from dried leaves steeped in hot water, just like many other beneficial herbal teas. The most nutrient-dense types are organic and dried slowly under low temperatures, which helps preserve delicate compounds. Avoid boiling the leaves to help retain the nutrients best, and don’t cook with moringa if possible.
• Moringa seeds: The pods and flowers appear to have a high phenolic content along with proteins and fatty acids. These are the parts of the plant used to purify water and add protein to low-nutrient diets. Look for them added to creams, capsules and powders. The immature green pods of the plant are often called “drumsticks” and are prepared similarly to green beans. The seeds inside the pods are removed and roasted or dried just like nuts to preserve their freshness.
• Moringa oil: The oil from seeds is sometimes called Ben oil. Look for it in natural creams or lotions. Keep the oil in a cool, dark place away from high temperatures or the sun.

Moringa vs. Matcha

Both of these superfoods have several things in common:

• They provide antioxidants, fight inflammation, slow down aging, protect brain and heart health, and increase immune function.
• The two are similar in terms of their appearance and uses, since both are made into potent powders or teas.
• They do have some notable differences when it comes to their nutrient profiles. While comparable in terms of calories, gram for gram moringa has more fiber, protein, calcium, sodium, vitamin C and vitamin A than matcha does.
• One of the biggest differences between moringa and matcha tea is in regard to amino acid concentration. Moringa leaves are a surprisingly great source of protein since they provide nine essential amino acids required for human protein synthesis: histidine, leucine, lysine, methionine, phenylalanine, threonine and valine. This is one reason why organizations like the World Health Organization rely on moringa to supplement low-calorie diets and prevent deficiencies.
• In matcha’s defense, on the other hand, matcha tea (which contains roughly 15 times more active ingredients than any other conventional green tea) provides numerous antioxidants and high doses of epigallocatechin gallate (EGCG), a type of powerful catechin that’s known to protect brain health. Moringa is not known to provide EGCG, which means both plants used together can have even more benefits.

Risks and Side Effects

What are the side effects of taking moringa? Because it’s completely natural and free from chemical additives (when you buy a pure, high-quality brand), when taken by mouth or used on the skin it seems to be very well-tolerated.

Moringa side effects are still possible and may include:

• lower blood pressure
• slowed heart rate
• uterine contractions
• cell mutations when high amounts of seeds are consumed
• interference with fertility

Leaves, fruit, oil and seeds from the moringa tree have been consumed safely for centuries, but today there are various forms of supplements or extracts sold, so it’s important to buy the purest kind you can find and to read ingredient labels carefully.

During pregnancy or when breastfeeding, it’s best to avoid moringa extract, root or high doses of supplements since not enough research has been done to show it’s safe. It’s possible that chemicals within the plant’s root, bark and flowers can lead to contractions of the uterus, which can cause complications during pregnancy.

Final Thoughts

• What is moringa good for? Moringa benefits include providing antioxidants and anti-inflammatory compounds, balancing hormones and slowing the effects of aging, improving digestive health, balancing blood sugar levels and helping fight diabetes, protecting and nourishing the skin, and helping stabilize mood and protect brain health.
• There are actually believed to be at least a dozen different varieties of this plant, but one (moringa oleifera) is by far the most utilized.
• Most commonly, supplements are made from dried moringa leaf which forms a powder. Other forms include tea and oil/tincture.
• It’s a great source of nutrients including antioxidants, vitamin C, vitamin A, potassium, calcium and even amino acids.

The post Moringa Benefits Hormonal Balance, Digestion, Mood & More appeared first on Dr. Axe.

Today, we have hundreds of different beauty products available to us — acne washes, toners, scrubs, etc. — but what did people use thousands of years ago before commercial chemicals existed to help heal their skin? When it comes to natural skin care, one time-honored medicinal plant is witch hazel, which Native Americans relied on for fighting swelling, sores and infections.

There may be no plant more beneficial to your skin, as research showcases the many advantages witch hazel provides.

What is witch hazel good for? Thanks to its astringent properties, it’s one of the most effective natural acne treatments known to man — and it’s even been shown to help protect against skin cancer. Other benefits include naturally reducing blisters, insect bites, poison ivy, inflammation, hemorrhoids, toothaches and much more.

So if you’re looking for cleaner, healthier skin with the help from a natural product, look no further than witch hazel.

What Is Witch Hazel?

The witch hazel plant (which has the species name Hamamelis virginiana) is a type of plant native to North America and a member of the Hamamelidaceae plant family. Sometimes also called winterbloom, the bark and leaves of the witch hazel plant are used to make a skin-healing astringent.

Does witch hazel kill germs? Yes, this multi-purpose product has many uses, including killing bacteria that can live within skin’s pores. The most popular use is for skin care, since its strong antioxidant and astringent properties can keep acne, wrinkles and more at bay. It can also help stop cellular damage that can lead to skin cancer, while preventing signs of aging and speeding up healing.

When it comes to the products that you apply directly to your skin, you always want to treat the surface of your body how you would the inside: Avoid as many chemicals and toxins as possible. Witch hazel offers benefits over other beauty products because it’s completely natural and free of environmental pollutants, irritating ingredients, fake fragrances and other contaminants.

How Witch Hazel Works

How can witch hazel do so much? High levels of healing active ingredients reduce inflammation, cellular damage and swelling, while also soothing wounds.

• The bark, twigs and leaves of the plant are used to extract active constituents called polyphenols and tannins. They’re then added to either alcohol or water to make a concentrated product called witch hazel water, Hamamelis water or distilled witch hazel extract.
• Tannins are responsible for making witch hazel extract a natural astringent, since they remove excess oil from skin. This is the reason why witch hazel is one of the most popular natural acne treatments worldwide and is used in dozens of over-the-counter treatment gels, washes and lotions. Studies also show that tannins from witch hazel can be used to make plant-based antivirals, such as to fight the flu and other illnesses.
• In addition to tannins, witch hazel is high in compounds called “gallate esters,” which include proanthocyanidins that have antiviral effects, hydrolyzable tannins (galloylated sugars) and methyl gallate.
• Witch hazel extract is considered to be polyphenolic and has been shown to help inhibit cell proliferation in cancerous human cells. Studies show that it is capable of stopping mutated cell cycles and inducing apoptosis (death of dangerous cells).

Because witch hazel is a natural antioxidant and anti-inflammatory, it’s effective as a “free radical scavenger.” This means it helps protect against DNA damage and tumor growth.

Oxidative stress and free radical damage build up over time from exposure to things like UV light, pollution, a poor diet, stress and so on. Plants like witch hazel that are high in polyphenols are the same kind used to create anti-aging nutritional supplements that slow down disease development by protecting cells.

Uses

Witch hazel has been used for centuries to naturally help treat and prevent:

• acne
• skin sores
• bruises
• redness and swelling
• ingrown hairs
• psoriasis or eczema
• oily skin
• excess sweating
• varicose veins
• cracked or blistered skin
• insect bites
• poison ivy
• irritated scalp
• sunburn and melanoma
• razor burn (such as in a DIY aftershave)
• mucous membrane inflammation
• hemorrhoids
• allergic reactions

Recent studies even show that the tannins found in witch hazel may exert a protective action against colon cancer cells.

The skin is our largest and most vulnerable organ, so it could use all the support it can get. Skin is our natural barrier to the outside world and provides us with protection against UV radiation, chemicals in our food supply, bacteria and other germs, and environmental pollutants.

All of the “stress” that our bodies deal with every day, both internally and externally, show up on our skin in the form of aging, puffiness, infections, inflammation and sensitivities. That’s why we rely on eating and using natural antioxidants and anti-inflammatories to help curb inflamed and diseased cells.

Herbal plant therapies for skin disorders have been used for thousands of years, and today many traditional herbs are being reintroduced, studied extensively and experiencing a resurgence in popularity since many chemical treatments don’t always work or have harsh side effects.

Benefits

1. Reduces Acne

What does witch hazel do for acne? As a natural home remedy for acne, applying witch hazel to acne-prone skin can help slow down bacteria growth and decrease inflammation, redness, oiliness and bleeding.

Can you clean your face with witch hazel? Yes, since it’s a natural cleanser, it’s capable of reducing bacteria growth on the skin and speeds up the time needed to heal infections or scabs.

Another benefit for sensitive skin is that it reduces the look of pores (although no product can actually shrink pores) and helps stop excess oil production, sweating, and development of blackheads or whiteheads, which can contribute to breakouts and tempt you to pick at your skin. You can skip irritating acne products and turn to witch hazel to lower the severity of blemishes forming under the skin and prevent blackheads caused by dried sebum buildup in pores.

How long does witch hazel take to clear acne? It depends on how severe someone’s acne is. It may take effect in just several days or take several weeks. 

Does witch hazel get rid of acne scars? It can help, due to its anti inflammatory and antioxidant properties. Applying some can help stop swelling and redness if you already picked at your acne. It can also curb signs of past irritations and deal with skin infections that may result from picking.

2. Fights Signs of Aging and Damage from Sun Exposure

What does witch hazel do to your face? Does witch hazel fade dark spots? Can it tighten skin?

If you’re looking for a natural way to firm up your skin and slow down signs of aging like scars, redness, discoloration, dryness and puffiness around the eyes, then look no further than witch hazel. It tightens skin and is protective against skin cancer, melanoma and other damage caused by UV light because of its protective polyphenols and tannin antioxidants. These inhibit the proliferation of melanoma cells and help protect healthy skin cells into older age.

Use it to keep your skin free from irritating chemical products that can alter oil production and increase dryness. Witch hazel has been shown to help protect collagen and skin elasticity just as well as many commercial beauty products.

Its anti-inflammatory and antioxidant properties make it a great way to preserve skin’s elasticity, saving your complexion and helping you deal with the effects of environmental stress on your skin. And because using witch hazel for your pores helps them look smaller, this can make your skin appear more even.

3. Treats Insect Bites

Many bug repellents, DIY bug sprays and commercial products used for treating insect bites contain witch hazel. Wondering how to get rid of mosquito bites? People turn to witch hazel to reduce the effects of bug bites, such as pain and swelling from stings, allergies and irritations.

Certain studies have found that applying witch hazel cream to skin irritations can curb symptoms just as well as synthetic chemical creams, including dexpanthenol, which is often used to fight skin irritations in children. It can also be used to help speed up healing scabs or minor cuts because witch hazel extract contains isopropyl alcohol, which is another natural disinfecting ingredient that kills bacteria and helps prevent infections.

4. Cleanses Hair and Protect the Scalp

To get rid of greasy hair, use witch hazel on your hair to help reduce oil buildup. This leaves your hair shinier, healthier and more volumized. It’s also great for removing hair odors, helping with an irritated scalp, or speeding up healing from any bites or acne at the base of the neck when you’re prone to sweating.

One study conducted by the Center for Dermatology and Disease in Zurich, Switzerland, found that shampoo containing witch hazel extract helped soothe patients’ irritated scalps, redness, itching and inflammation. After testing the effects of witch hazel on 1,373 patients, a percentage of patients reported improvement in symptoms and better tolerance of other hair products.

5. Prevents Ingrown Hairs and Rashes

After shaving, you can apply witch hazel to any part of the body to slow bleeding from nicks or cuts, prevent bacteria growth and infections within hair follicles, soothe razor burn, and prevent ingrown hairs from forming. Some people also like to use the toner along with other healing essential oils on skin after waxing to reduce pain, swelling and bleeding.

6. Stops Ear Infections from Developing

Since witch hazel is an effective antibacterial, and “swimmer’s ear” or other ear infections are usually caused by bacterial infections, it’s a natural way to treat irritations within the ear canal. 

Witch hazel helps clear up bacteria overgrowth and infections within the ear; dry up oil, pus and excess sweat; break up wax; and even remove odor. To clean the outside of the ears, apply several drops to a swab and rub around the inside of the ears.

7. Soothes a Sore Throat

Some people like sipping on witch hazel tea (not witch hazel water or a drink made with extract, which contains isopropyl alcohol) to soothe an irritated, infected or sore throat. The natural astringent properties make it beneficial for fighting illnesses that affect the throat, while its soothing properties lower pain and discomfort caused by coughs, strep throat, sore throat, sinus infections, tonsillitis or other throat problems.

8. Stops Pet Odor and Bug Bites

Witch hazel can stop excess bacteria from forming on the surface of your pet’s skin, including in wounds or bites, which can lead to odor. It is non-irritating to pets, helps prevent them from getting bug bites by repelling mosquitoes and other insects, can slow down itching or bleeding, and helps cleanse their skin.

9. Treats Hemorrhoids

Witch hazel also performs as a hemorrhoids home remedy. You can apply witch hazel water to the skin to help lower pain and inflammation caused by uncomfortable hemorrhoids. It’s useful for relieving itching, irritation, bleeding and burning from hemorrhoids as well.

10. Protects Your Mouth, Lips and Gums

If you have blisters on your lips, inner cheeks or gums, turn to witch hazel to speed healing and get rid of pain and swelling. It’s safe to apply the extract to the inside of your mouth to slow down bleeding, blisters, sores, bad breath odors and infections of the gums, especially when combined with other healing oils like coconut oil or peppermint oil.

Witch hazel also helps relieve pain from toothaches or teething in infants, prevent infection after oral surgery, and fight bleeding and inflammation from mouth sores.

How to Use

Look for witch hazel in pharmacies, health food stores, stores that sell beauty products or online. Extract derived from the witch hazel plant can be used topically (on the surface of the skin) or taken internally just like medicine. Depending on how you use witch hazel, it can help stop manage skin conditions like acne and skin redness or other types of issues like diarrhea, colds, mucus colitis, vomiting, coughing, the flu and more.

The most popular way to use witch hazel extract is to dilute it with a carrier oil (like coconut or jojoba oil) and then apply it directly to the skin, either as a serum, lotion, toner or homemade face wash. Doctors and holistic healers recommend it for itching, pain, redness, swelling (inflammation) and other wounds, even for people with sensitivities to most topical treatments.

But the benefits of witch hazel aren’t limited to the skin. It also has considerable antioxidant and has antibacterial properties, which means it can fight symptoms caused by all kinds of illnesses. This is why it’s used for soothing sore throats, toothaches, coughs, hemorrhoids, ear infections and allergies.

Witch hazel products include Hamamelis water, distilled witch hazel extract and witch hazel tea. Ideally you want to be sure to purchase a pure organic witch hazel. It’s also important to  always check that the ingredient label, looking for the correct species name: Hamamelis virginiana.

For sensitive or dry skin, you might want to use a non-alcoholic witch hazel water over an extract, since alcohol can add to dryness and scabbing.

According to the Environmental Working Group, because of its effectiveness, today you’ll find witch hazel extract added to a variety of over-the-counter beauty and medicinal products, such as:

• anti-aging serums
• shaving cream and aftershaves
• bug repellents
• nail treatments
• hemorrhoid products
• shampoos and conditioners
• sunscreens
• makeup like lipsticks and blush
• diaper rash creams
• antiperspirants
• and many others

Witch Hazel DIY Uses

How often can you use witch hazel on your face and skin? What about taking it internally?

As long as your skin doesn’t become too dry or irritated, daily use of witch hazel topically is safe for most people. Witch hazel toner, pads, gel, extract, ointments, etc., can be applied directly to your skin several times per day if needed. Taking three to four teaspoons of witch hazel by mouth each day is generally considered safe, although this may cause stomach upset in some people.

• To treat acne — Want to get rid of pimples? Instead of opening up a pimple and making the problem worse, put several drops of witch hazel directly on the skin for pimple whenever you notice a zit forming or where acne tends to break out. It’s even more effective when used in combination with other antibacterials like tea tree oil, coconut oil or apple cider vinegar. Dab witch hazel on your skin with a clean cotton ball or cotton pads up to several times per day anywhere you experience irritation, starting slowly and giving your skin time to adjust.
• To fight signs of aging — You can easily blend witch hazel with vitamin E oil and other natural ingredients to make your own homemade anti-aging serum. Then apply it to discolored skin, bruises, old acne marks and bites to help fade their appearance and reverse damage. Combine it with other skin-saving oils like evening primrose, frankincense and tea tree oils for even better results. It can be a key ingredient in a homemade makeup remover.
• To lower eye puffiness and inflammation — Apply diluted witch hazel to the area around the eyes before bed, being careful not to get any in the eyes, such as a DIY morning eye solution.
• To prevent varicose veins from developing — Use witch hazel pads or make your own. Add witch hazel to a cloth or swab and rub it into the skin wherever you see bruising and veins forming.
• To clean your hair without drying it out — Add several drops to your shampoo or make your own hair wash using coconut oil, argan oil, witch hazel, and other cleansing essential oils like lemon or orange oil.
• To make a natural ear infection remedy — Add witch hazel extract to an eye dropper to insert several drops into each ear several times a day.
• To treat a sore throat —  Either drink one to three cups of witch hazel tea daily, or add pure witch hazel (alcohol-free) to a tea mixture with honey to soothe an inflamed throat.
• To treat hemorrhoids — Most experts recommend using hazel water (Hamamelis liquid extract diluted with water) up to six times a day on irritated skin or after every bowel movement. You can also use in a DIY hemorrhoid cream.
• For dental health — An easy way to use witch hazel to protect your mouth is to add some to a homemade probiotic toothpaste. You can also use a teaspoon of witch hazel tea with several drops of wintergreen, clove and myrrh oils as a mouthwash.

Precautions and Side Effects

Is witch hazel ever bad for your skin? Most adults and children react well to using witch hazel on their skin and don’t experience any side effects. But there’s always a chance for an allergic reaction or other irritations, especially if you have sensitive skin and spend lots of time in the sun.

Does witch hazel make acne worse before better? It’s possible if you overdo it. If you over-use witch hazel it may cause skin dryness, so more is not necessarily better. Dryness leads to skin irritation and can trigger rebound oil production, which may trigger a breakout. Choosing an alcohol-free witch hazel product can help limit dryness.

To be on the safe side, do a skin patch test first, applying a small amount to a patch of skin on your arm or leg to make sure you don’t have a bad reaction. Stop using the product right away if you experience any symptoms of a serious allergic reaction, including rash, itching/swelling (especially of the face/tongue/throat), severe dizziness, trouble breathing, swelling, etc.

When it comes to taking it internally, it’s considered safe for most people, although it’s capable of causing minor indigestion, nausea/vomiting or an upset stomach in some people.

Keep your dosage low, and always follow directions since taking high doses has been linked to liver problems in some rare cases. The reason there is concern over taking large doses of witch hazel internally is that it contains a chemical called safrole that may have carcinogenic effects.

While safrole is only found in witch hazel in trace amounts, it’s considered to be an “agent that is possibly carcinogenic to humans” when consumed in higher volumes. Some studies have found that following the ingestion of safrole, symptoms can include vomiting, stupor, vertigo and pallor, although this is very rare and typically lasts for about one to two hours.

Final Thoughts

• Witch hazel (hamamelis virginiana) is a natural skin care product and astringent that is often used as a topical remedy. Its uses include treating problems like acne, inflammation, infections, bites, redness, oiliness, ingrown hairs, burns, large pores and more.
• There are many benefits of witch hazel. It works to help fight bacteria both internally and on the skin because it contains antioxidant and antibacterial compounds, including tannins, proanthocyanidins and phenols.
• Reasons to use it for your hair include making it cleaner, giving it more volume and helping it become shinier. It can also be used internally as a medicine to help treat issues like hemorrhoids, ear infections, sore throats and more.
• While it’s generally very safe, possible witch hazel side effects include skin dryness, an allergic reaction, upset stomach when taken internally and potentially liver-related problems if used in high amounts.

The post Witch Hazel Uses for Skin, Hair & More appeared first on Dr. Axe.

It may make for a decent put-down when you’re a kid, but dill weed is more than just a childhood insult or something used to flavor pickles. In fact, dill weed provides a surprising amount of health benefits, both mentally and physically.

Dill has been around for centuries for both food and medicinal purposes. In the food industry, it’s primarily used for making those dill pickles that are commonly placed on grilled burgers and sandwiches.

Dill seed, dill weed oil and fresh dill are the typical forms of dill and often used by the food industry for added flavor in baked goods, snacks, condiments and meat products — and as an ingredient in liqueurs. The fragrance industry has even taken advantage of dill by using it to produce soaps, perfumes, detergents, creams and lotions.

Dill weed is a good source of calcium, manganese and iron, and as an antioxidant food, its flavonoids provide anti-inflammatory and antiviral properties that give it a whole host of incredible health benefits.

What Is Dill?

Dill weed is part of the same family as parsley, cumin and bay leaf. It’s native to the Mediterranean region and has been used since ancient Greek and Roman times as both a spice and a medicine.

The name “dill” means to “calm or soothe” and most likely originates from the plant’s known ability to calm troubled stomachs and colicky infants.

Anethum graveolens, the scientific name, is believed to have its beginnings in the Mediterranean region. The plant has a long and ancient history in many countries as a culinary and medicinal herb.

The earliest known record of dill as a medicinal herb was found in Egypt 5,000 years ago, when the plant was referred to as a “soothing medicine.” Around 3,000 B.C.E., the Babylonians were known to have grown it in their gardens.

This herb was also a widely used and familiar plant in Greek culture. Dill scented oil was burned in Greek homes, and the plant’s essential oil was used to make wine.

Dill grows up to 40–60 centimeters (16–24 inches), with slender, hollow stems that alternate and finely divided, very soft, delicate leaves that are usually 10–20 centimeters (3.9–7.9 inches) long. The ultimate leaf divisions are one to two millimeters (0.039–0.079 inches) broad, slightly broader than the similar leaves of fennel, which are threadlike, less than one millimeter (0.039 inches) broad but harder in texture.

The flowers are white to yellow, in small umbels two to nine centimeters (0.79–3.54 inches) in diameter. The seeds are four to five millimeters (0.16–0.20 inches) long, one millimeter (0.039 inches) thick and straight to slightly curved with a longitudinally ridged surface.

Nutrition Facts

One cup (approximately 8.9 grams) of fresh dill weed sprigs contains about:

• 4 calories
• 0.6 gram carbohydrates
• 0.3 gram protein
• 0.1 gram fat
• 0.2 gram fiber
• 675 international units vitamin A (14 percent DV)
• 7.4 milligrams vitamin C (12 percent DV)
• 0.1 milligram manganese (6 percent DV)
• 13.1 micrograms folate (3 percent DV)
• 0.6 milligrams iron (3 percent DV)

Health Benefits

1. May Help Reduce Menstrual Cramps

A study conducted by the Department of Biostatistics and Demography at Khon Kaen University in Thailand looked at dill’s effects among students with primary dysmenorrhoea, also known as painful periods or menstrual cramps, who were in their late teens or early 20s.

Interventions included 12 different herbal medicines: dill, chamomile, cinnamon, rose, fennel, fenugreek, ginger, guava, rhubarb, uzara, valerian and zataria, as well as five non-herbal supplements (fish oil, melatonin, vitamins B1 and E, and zinc sulphate) in a variety of formulations and doses. While the effects were not strong, some evidence of effectiveness for several supplements was clear in that they reduced some of the discomfort and pain associated with cramps, including dill.

Another randomized, double-blind trial found that “dill was as effective as mefenamic acid in reducing the pain severity in primary dysmenorrhea.”

2. Helps Reduce Depression

Depression is a big problem among so many, both adults and teens. Dill weed may actually help as a natural remedy for depression.

A study published in the American Journal of Therapeutics aimed to investigate the antidepressant and analgesic properties of the aqueous extract of dill from the South of Morocco. Extract of the plant was administered to subjects and showed a significant antidepressant and analgesic effect when compared with the drug references (sertraline and tramadol).

In addition, dill weed produced no adverse effects, and the phytonutrients in the aqueous extract of the dill plant showed benefits from the polyphenols, flavonoids and tannins it contains.

3. Lowers Cholesterol

Dill weed provides amazing cholesterol-lowering benefits. Through careful studies, it was determined that the effect of dill extract and dill tablets on lipid profile, liver enzymes, gene expression and enzymatic activity was positive in hamsters with high cholesterol.

The subjects were randomly divided into six groups and received daily dosages of dill in its various forms. After one month, when compared with the group that did not receive the dill, the lipid profile, blood glucose and liver enzymes significantly decreased in all dill tablet or dill extract treated groups.

4. May Act as a Natural Bug Repellent

Dill weed has shown the ability to repel bugs, according to research published in the Journal of Food Protection. Twenty plant-derived oils were evaluated for their insecticidal activities. Responses varied with different species, plant oils and exposure time.

Based on the 50 percent lethal dose values in the fumigant, dill oil induced the highest pest mortality, followed by yarrow and eucalyptus oil. Melaleuca and lemon-scented tea tree oils were also useful in repelling insects. Neroli birgard oil and citrus made the lineup as well as mugwort or common wormwood.

These results indicate that dill oil, among others, may have the potential for development as an agent to help protect stored grain from insects and mites — clearly a much better and safer choice than disease-making chemicals.

5. May Treat Epilepsy

Epilepsy is frightening to those who have it and their families. It’s a common neurological disorder characterized by unpredictable and episodic seizures. While there are many medications prescribed to help reduce the symptoms, such as seizure, most of these drugs cause unfavorable side effects.

Many countries have been using plants to help with epilepsy for centuries. Researchers from all over the world have been studying many areas of this disorder, and in research published in the Malaysian Journal of Medical Sciences, the aqueous extract of dill leaves was reviewed for its effects on treating convulsions and epilepsy.

The evaluation defined the plant as having a traditional medical reputation for profound anticonvulsant activities, potentially working as a natural alternative treatment for epilepsy.

6. Contains Antimicrobial Effects

Dill has been investigated for its various antimicrobial effects. The essential oil of the herb has been shown to be effective against several bacteria strains, completely inhibiting the growth of Fusarium graminearum, a devastating disease of wheat and barley caused by the fungal plant pathogen, as well as being toxic to five other bacteria, including Staphylococcus aureus.

Another study found that dill extracts taken from seeds stored for 35 years also killed several fungal strains, such as the mold Aspergillus niger and the yeasts Saccharomyces cerevisiae and Candida albicans.

7. Protects Against Free Radicals

Dill contains monoterpene effects, which ultimately help antioxidant molecules attach to oxidized molecules that would otherwise do damage in the body. These effects were confirmed in a multinational study, and research showed that the antioxidant activity of this herb is comparable to ascorbic acid, alpha-tocopherol and quercetin. Thus, it exhibits anti-inflammatory and analgesic properties that fight free radical damage.

This study showed the antioxidant activity of the aqueous extracts of various herbs, revealing the beneficial scavenging of superoxide radicals.

Related: What Is Chervil? Benefits, Uses + Recipes

How to Use

You want to avoid washing or over-washing dill for several reasons. Because dill weed wilts very quickly, it’s best to keep it free of moisture. If possible, avoid washing before storing it.

If you purchase organic dill, there’s no need to wash it because it has been grown without the use of pesticides. If your fresh dill is free from bugs and excessive dirt, simply place it in a clean plastic bag, and store it in the fridge.

Since the plastic is kept cool, this should eliminate any concern with chemical leaching — however, you can also use a glass container with an airtight lid. In fact, some prefer placing the stems in a little water. You can add a piece of paper towel around the dill leaves to help absorb any condensation.

When stored in the fridge, it can last up to 10 days and still maintain its freshness. Make sure your fridge temperature isn’t below 40 degrees Fahrenheit.

Freezing is another great way to store dill, and it will last several months. Either freeze it as is, or after you have done a gentle wash and dry, gently chop the leaves into small pieces and freeze in portions. Grab what you need as you go.

We probably all agree that this herb is most commonly known for the dill pickle — however, its culinary uses are extensive. Most chefs prefer dill weed, due to the stronger flavor, over dill seeds, which can be bitter. Both forms have undertones of caraway or anise.

If you choose the seeds, keep in mind that they can take a while to release their flavor, so give them time. Chopped or whole dill weed can be added to soups, stews, casseroles, meat dishes, pasta and eggs. It’s a great addition to sauces and dips, such as hummus and quite popular with smoked or baked salmon.

You can try the following dill recipes:

• Breakfast Salmon Egg Bake
• Blackberry Lemon Salad
• Easy Guacamole
• Mushroom Soup
• Homemade Ranch Dressing

Risks and Side Effects

Dill has shown very few adverse side effects and is likely safe for consumption both as food and medicine for most people. However, there are some precautions to take.

It can sometimes cause skin irritation when applied directly to the skin, and fresh dill juice can cause extra skin sensitivity to the sun, which could increase the risk of sunburn and skin cancer. Be careful when using it topically.

Due to its effects on menstruation, it’s not recommended to use dill when pregnant or breastfeeding. It can start menstruation, which could in some cases lead to miscarriage. In addition, the effects the herb has on breastfeeding have not been studied enough, so it’s recommended to avoid dill while breastfeeding.

Dill can also cause allergic reactions in people with allergies to plants in the carrot family. In addition, it may lower blood sugar, so you should be careful and consult your doctor if you have diabetes or are having surgery, as lowered blood sugar can cause complications. It’s recommended to stop taking any dill at least two weeks prior to surgery.

Final Thoughts

• Dill weed is extremely beneficial and safe for most people, and it’s more versatile than just making pickles.
• You can use it in salads, dips, dressings and a whole other host of recipes, all of which help you receive some of the amazing dill benefits.
• Since dill weed may help reduce menstrual cramps, reduce depression, lower cholesterol, act as a natural bug repellent, treat epilepsy, contain antimicrobial effects and protect against free radicals, it’s something you should add to your diet today.

The post The Surprising Benefits of Dill Weed (Plus How to Use It) appeared first on Dr. Axe.

While you may curse the plant for the temporary discomfort, stinging nettle is actually a beneficial perennial that treats several conditions. Perhaps its most popular use is turning the leaves into stinging nettle tea, which is a common natural allergy relief remedy. It’s considered one of the top healthy drinks and also proven to benefit skin, bone and urinary health as well.

So how can this plant that seems like something to stay away from at first contact actually become a medicinal go-to? Let’s find out.

What Is Stinging Nettle?

Stinging nettle, or urtica dioica, is a perennial flowering plant that has been used medicinally for ages, dating back as far as Ancient Greece. Today, it can be found all over the world, but its origins are in the colder regions of Europe and Asia. The plant usually grows between two to four feet high and blooms from June to September. It grows best in nitrogen-rich soil, has heart-shaped leaves, and produces yellow or pink flowers.

While best known for the stinging reaction that occurs when the skin comes into contact with the fine stinging hairs (also known as trichomes) located on its leaves and stems, when processed and used medicinally, stinging nettle has a number of helpful health benefits, according to the Department of Dermatology at the Penn State University College of Medicine. It’s also used in homepathy.

Most stinging nettle products are made from the stem and leaves, but the roots also have pharmacological qualities. The herb has anti-inflammatory qualities that can affect treatment of many health issues. The aboveground parts have typically aided in allergy relief and other breathing-related problems. The roots are able to provide relief for urinary disorders and enlarged prostate as well.

Why Does Stinging Nettle Sting?

Stinging nettle contains a number of chemicals, such as serotonin, histamine and acetylcholine, some of which can be very irritating. These chemicals cause the stinging irritation on skin and are found at the base of the fine hairs on the nettle.

When brushed up against, the fragile tips of the stinging hairs break off. The remaining hair becomes a small needle, able to deliver the chemicals into the skin. The reaction can cause pain, redness, swelling, itching and numbness.

Benefits

Despite its reputation for pain, stinging nettle is used to help a number of ailments. Studies have shown it has antioxidant, antimicrobial, anti-ulcer, astringent and analgesic capabilities.

The most proven health benefits of using stinging nettle help with the following:

1. Benign Prostatic Hyperplasia (BPH) and Urinary Issues

BPH symptoms are caused by an enlarged prostate gland pressing on the urethra. BPH sufferers experience varying levels of increased urges to urinate, incomplete emptying of the bladder, painful urination, post urination dripping and reduced urinary flow. A testosterone-induced BPH study on rats demonstrated that stinging nettle may be as effective at treating this condition as finasteride, the medication commonly used to treat BPH.

Doctors are still not entirely sure why stinging nettle alleviates some of these symptoms, but many clinical studies infer that it contains chemicals that affect the hormones that cause BPH. When taken, it also directly affects prostate cells. Stinging nettle root extract has also been shown to slow or stop the spread of prostate cancer cells.

It’s usually used in combination with saw palmetto and other herbs. The root of the plant is primarily used in connection with urinary issues, including lower urinary tract infections.

Stinging nettle is used as a successful general diuretic and can help urine flow as well. It’s also used in home remedies for bladder infections.

2. Osteoarthritis and Joint Pain

Arthritis sufferers often experience joint pain, typically in the hands, knees, hips and spine. Nettle works alongside nonsteroidal anti-inflammatory drugs (NSAIDs) to allow patients to decrease their NSAID use. Because prolonged use of NSAIDs can cause a number of serious side effects, this is an ideal pairing.

Studies also indicate that applying nettle leaf topically at the site of pain decreases joint pain and can treat arthritis. When taken orally, nettle helps provide relief. Another study published in the Journal of Rheumatology shows stinging nettle’s anti-inflammatory power against other autoimmune diseases like rheumatoid arthritis.

3. Hay Fever

Histamine production in the body creates the adverse reactions related to allergies. Allergies cause uncomfortable congestion, sneezing, itching and more.

Stinging nettle’s anti-inflammatory qualities affect a number of key receptors and enzymes in allergic reactions, preventing hay fever symptoms if taken when they first appear. The leaves of the plant contain histamine, which may seem counterproductive in allergy treatment, but there is history of using histamines to treat severe allergic reactions.

There is also evidence that in severe reactions, low plasma histamine levels (as opposed to high levels) are present. Another global study from the National College of Naturopathic Medicine found that stinging nettle use for allergy relief was rated higher than placebos in a 98-person, randomized, double-blind study.

4. Bleeding

Certain products containing stinging nettle have shown that, when applied to the skin, it can reduce bleeding during surgery. The product, called Ankaferd blood stopper, is made up of alpinia, licorice root, thyme, common grape vine and stinging nettle, and has also shown evidence of reducing bleeding after dental surgery.

5. Eczema

Eczema is a dry, itchy rash that can last on sufferers for a very long time. Because of stinging nettle’s antihistamine and anti-inflammatory qualities, it can be a natural treatment for eczema, as the Penn State University College of Medicine study referenced above notes. Sufferers can use a combination of nettle taken orally to tackle the eczema internally, as well as a cream to provide relief from the rash’s itch and redness.

More research is needed, but stinging nettle is also said to:

• Promote lactation
• Stimulate hair growth
• Help control blood sugar in patients with diabetes
• Reduce bleeding connected to gingivitis
• Treat disorders of the kidneys and urinary tract
• Provide relief from water retention
• Prevent or treat diarrhea
• Decrease menstrual flow
• Provide asthma relief
• Heal wounds
• Treat hemorrhoids
• Stimulate contractions in pregnant women
• Treat insect bites
• Treat tendonitis
• Treat anemia

How to Use

Stinging nettle can be harvested or products can be purchased from a local health food store. Before purchasing or making a stinging nettle product, it’s important to identify whether your ailment needs the aboveground parts or the roots, as they have different pharmacological qualities.

Stinging nettle products come in dried or freeze-dried leaf form, extract, capsules, tablets, as well as a root tincture (suspension of the herb in alcohol), juice or tea. There is currently no recommended dose, because so many nettle products have varying amounts of active ingredients. Work with your doctor to determine the right dosage.

Some of the more common stinging nettle uses include:

1. Nettle Tea

Stinging nettle leaves and flowers can be dried, and the dried leaves can be steeped and made into a tea. There are many variations of nettle tea recipes that feature a number of other herbs like raspberry leaf, echinacea or goldenseal.

Nettle can also be used in other beverages, including even nettle beer.

2. Cooked Nettle

The roots, stems and leaves of stinging nettle are edible. The leaves can be steamed and cooked much like spinach. It’s best to use young leaves. They can be used in nettle soup or added to other soups and stews. Nettle can also be puréed and used in recipes like polenta, green smoothies, salads and pesto. Don’t eat the leaves raw because they will still have the stinging hairs until they are dried or cooked.

When cooked, the nettle has a flavor similar to spinach mixed with cucumber. Cooked nettle is a great source of vitamins A, C, protein and iron.

3. Topical Nettle

Nettle extracts and root tinctures can be applied directly to joints and painful areas of the body. It’s also available in cream form.

4. Stinging Nettle Capsules and Tablets

Stinging nettle capsules and tablets can be taken orally. There is inconclusive evidence on whether stinging nettle capsules or tablets for allergy relief are better ingested on an empty stomach or not. If there is concern about upset stomach and other side effects, take it with food.

How to Treat a Stinging Nettle Sting

If stung by the stinging nettle plant, it’s important not to touch or scratch the area. The chemical irritants can dry on the skin and be removed with soap and water. Touching and scratching can push the chemicals further into the skin, extending the irritation time for days. Using duct tape or a wax removal product can help remove any additional fibers.

There are many people who choose dock plant for relief from nettle stings, despite studies showing it does not provide any medicinal benefits aside from making the irritated area feel cool. Crushed leaves from other plants like jewelweed, sage, as well as the stinging nettles leaves themselves release juices that can provide relief from the sting. Other traditional anti-itch treatments like aloe vera, calamine lotion and cold compresses can be used as well.

Once nettle is soaked or cooked in water or dried, the stinging quality is removed.

History

Folklore features stinging nettles often across many cultures and beliefs. Much of the lore involves suffering from a sting in silence or without itching or scratching the burning area.

In ancient Greece, nettles were used as a diuretic and a laxative by physicians Galen and Dioscorides. In Medieval Europe, it was used to treat and naturally reduce joint pain and also as a natural diuretic. People used to believe pulling it out by the roots and shouting an ill person’s name would eliminate a fever as well.

Stinging nettle has been used to make textiles like cloth and paper since Neolithic times. With fibers similar to hemp and flax, it’s a great alternative, sustainable fiber. Because the fiber is hollow, it provides natural insulation. The German army used nettle for their uniforms in World War I and used its leaves to dye uniforms in World War II.

Stinging nettles also were used to treat certain diseases by urtication, which is the process of beating the skin with nettles to stimulate blood circulation.

Side Effects and Drug Interactions

Stinging nettle is a very safe herb when used appropriately — although, there are a few precautions to take when starting to use it.

When harvesting: Always harvest stinging nettle with thick gardening gloves to avoid being stung. It’s also best to harvest young plant parts, preferably in the spring. They become more bitter after they flower and as they age.

When using with other herbs and supplements: As with any herb or supplement, it’s important to be cautious when mixing to avoid adverse side effects. You should always start an herbal supplement plan under the care of your health care provider. Patients may have to change their dosages of other supplements if they choose to take stinging nettle.

When pregnant: There is debate whether or not pregnant women should use stinging nettle. Because stinging nettle affects the menstrual cycle and can stimulate uterine contractions, it could potentially lead to miscarriage. Therefore, pregnant women should not use it.

When you’re a diabetic: There is evidence that shows stinging nettle’s ability to affect blood sugar and interfere with controlling diabetes. It can also affect the strength of diabetes drugs and increase the risk of hypoglycemia. Diabetics who want to use stinging nettle should only do so under the supervision of their health care providers. Patients may have to change their dosages of medications if they choose to take stinging nettle.

When you first start: Some people have upset stomach, diarrhea or other mild reactions when they first take stinging nettle. It’s best to ease into usage, starting with a small dosage.

Stinging nettle can interact with the following medications:

• Blood thinners such as warfarin, clopidogrel and aspirin because stinging nettle contains large amounts of vitamin K, which can help the blood’s ability to clot. Taking stinging nettle can decrease the effects of these drugs.
• Drugs for high blood pressure such as ACE inhibitors, beta-blockers and calcium channel blockers because stinging nettle can lower blood pressure and strengthen the effects of these drugs.
• Diuretics and water pills because stinging nettle is also a diuretic and when used together can cause dehydration.
• Lithium because of stinging nettle’s diuretic qualities. It may reduce the body’s ability to remove this drug, resulting in higher than recommended levels of lithium.
• NSAIDs because stinging nettle can enhance the anti-inflammatory effect of some of them. Despite the evidence that combining stinging nettle and NSAIDs leads to more pain relief, it should be taken under supervision.
• Sedative medications (CNS depressants) such as clonazepam, lorazepam, phenobarbital and zolpidem because when large amounts of aboveground parts of stinging nettle are taken, sleepiness and drowsiness can occur. Taking sedatives along with stinging nettle might cause too much drowsiness.

The post Stinging Nettle Benefits for Allergy Relief & More appeared first on Dr. Axe.

Turmeric — the main spice in curry, a traditional Indian dish — is argued by many to be the most powerful herb on the planet. There are thousands of studies proving turmeric benefits, especially those related to its renowned healing compound called curcumin.

Curcumin is what makes turmeric a “functional food,” meaning one that has a positive effect on human health beyond basic nutrition.

This spice has a long history of use, particularly in Ayurvedic medicine and Traditional Chinese Medicine, for helping manage various conditions and ailments. It’s been used for over 5,000 years to help manage pain, swelling, digestion, cholesterol, blood sugar and more.

Read on to find out all about turmeric and curcumin benefits for the brain, heart, joints, skin and other organs.

What Is Turmeric?

Turmeric comes from the root of the Curcuma longa plant, which grows in India and other Southeast Asian countries. It is a member of the ginger family, also called the Zingiberaceae family.

The dried root of the Curcuma longa plant is ground into a distinctive yellow powder, earning it the nickname “golden spice.” The taste of turmeric is described as being earthy, bitter, somewhat musky and with a bit of a peppery kick.

Turmeric Benefits

Why is turmeric good for you? There are several chemical compounds found in this herb, known as curcuminoids, which are types of polyphenols. The most active substance is curcumin, which is known to have antioxidant, anti-inflammatory, antibacterial and anticancer properties (among other positive effects).

Here are some of the uses and health benefits of turmeric and curcumin:

1. May Slow or Prevent Blood Clots

In both lab and animal studies, the use of turmeric has been shown to help reduce instances of platelet aggregation and potentially reduce the risk of blood clots forming.

Some evidence suggests that curcumin may be a preferable treatment method for people prone to vascular thrombosis who require antiarthritic therapy.

2. May Reduce Depression Symptoms

Turmeric may be able to help reduce depression symptoms due to the way that curcumin impacts neurotransmitter function through the brain-derived neurotrophic factor.

The journal Phytotherapy Research published the results of a study in 2014 involving 60 volunteers diagnosed with major depressive disorder. Participants were either treated with turmeric curcumin, the drug fluoxetine or a combination of the two. Curcumin was equally effective as fluoxetine in managing depression by the six-week mark.

A 2020 meta-analysis concluded that curcumin is generally well-tolerated by patients with depression, and it if added to standard care, it might improve depressive and anxiety symptoms. Two notable studies support this.

The first involved 56 individuals (male and female), and the second involved 108 male participants. Both used a placebo but did not compare curcumin to any antidepressant, and both studies found that curcumin effectively reduced depression symptoms more than placebo.

3. Fights Inflammation

Arguably, the most powerful aspect of curcumin is its ability to control inflammation. The journal Oncogene published the results of a study that evaluated several anti-inflammatory compounds and found that curcumin is among the most effective anti-inflammatory compounds in the world.

Several animal trials have been completed investigating the relationship of curcumin and Alzheimer’s disease. In mice, it seems that curcumin “reverses existing amyloid pathology and associated neurotoxicity,” a key feature of the progression of this neurological disease related to chronic inflammation. This study shows turmeric curcumin may help with Alzheimer’s symptoms.

4. Boosts Skin Health

Turmeric’s anti-inflammatory and antioxidant properties that have proven effective in treating multiple skin conditions, according to a 2021 systematic review.

This spice can help increase the “glow and luster” of the skin, speed up wound healing, calm the pores to decrease acne and acne scarring, and control psoriasis flares. It may also help heal pruritus, oral lichen planus, facial redness, as well as types of skin cancers.

One uncontrolled pilot study involving 814 participants even suggests that turmeric paste could clear up 97 percent of scabies cases within three to 15 days.

Try my turmeric face mask for glowing skin. Just keep in mind that this herb can stain your clothes.

To make sure you react well to it, first do a patch test by applying a dime-size amount to your forearm. Then, wait 24–48 hours to check for any reaction before applying turmeric to your face.

5. Helps Treat Arthritis Symptoms

Because curcumin is known for its strong anti-inflammatory and pain-reducing characteristics, a study was conducted on 45 rheumatoid arthritis patients to compare the health benefits of curcumin in turmeric to the arthritis drug diclofenac sodium (an NSAID).

The study split these volunteers into three groups: curcumin treatment alone, diclofenac sodium alone and a combination of the two. The results of the trial were eye-opening:

The curcumin group showed the highest percentage of improvement in overall [Disease Activity Score] scores and these scores were significantly better than the patients in the diclofenac sodium group. More importantly, curcumin treatment was found to be safe and did not relate with any adverse events.

A review of available randomized, controlled trials confirmed that, of the eight studies available fitting the criteria, “these [randomized clinical trials] provide scientific evidence that supports the efficacy of turmeric extract (about 1000 mg/day of curcumin) in the treatment of arthritis.”

6. May Help Treat or Prevent Certain Cancers

Of all the various topics scientists have tackled in regard to curcumin and disease reversal, cancer (of various types, including prostate cancer) is one of the most thoroughly researched topics. It may help with prostate cancer, pancreatic cancer and other forms of cancer.

In the words of global authorities like Cancer Research UK:

The main active ingredient in turmeric is curcumin or diferuloyl methane. Laboratory studies have shown curcumin has anti cancer effects on cancer cells. It seems to be able to kill cancer cells and prevent more from growing. It has the best effects on breast cancer, bowel cancer, stomach cancer and skin cancer cells.

A July 2017 animal study by researchers at Baylor Scott & White Research Institute found that curcumin may even be able to break through chemo-resistance in pancreatic ductal adenocarcinoma (PDAC), an aggressive form of pancreatic cancer.

7. May Help Manage Diabetes

In 2009, Biochemistry and Biophysical Research Communications published a lab study out of Auburn University that explored the potential of curcuminoids to lower glucose levels. The study discovered that curcumin in turmeric is literally 400 times more potent than metformin (a common diabetes drug) in activating the enzyme AMPK (AMP-activated protein kinase).

One compound produced by fermentation of curcumin, tetrahydrocurcumin, activated AMPK up to 100,000 times more than metformin in certain cells. AMPK activation is considered by researchers to be a “therapeutic target” for type 2 diabetes, meaning that figuring out how to activate this enzyme has major potential for developing more effective treatments for reducing insulin resistance and reversing diabetes.

One of the most common complications of diabetes is damage to nerves known as diabetic neuropathy, which takes several forms and can cause serious symptoms throughout the body from muscle weakness to blindness.

A study conducted on rats found that supplementing with curcumin significantly reduced diabetic peripheral neuropathic pain (typically localized to feet, legs, arms and hands). Diabetic neuropathy can also lead to kidney failure.

A meta-analysis of randomized, controlled trials confirmed that, in animals, curcumin protects the kidneys of diabetic subjects from the damage of diabetic nephropathy.

8. Combats Obesity

A study published in the journal Biofactors showed that curcumin may help reduce proliferation (growth) of fat cells based on lab results.

The researchers found that the anti-inflammatory properties in curcumin were effective at suppressing the inflammatory processes of obesity, therefore helping reduce obesity and its “adverse health effects.”

9. Supports Management of Inflammatory Bowel Disease

An in-depth analysis of all the studies evaluating curcumin’s ability to manage ulcerative colitis found that one very well-designed trial tested curcumin plus mesalazine (the typical NSAID prescribed for this condition) against placebo plus mesalazine. 

Patients taking only placebo and mesalazine were over four times more likely to experience a relapse or flare-up of ulcerative colitis during the six months of the study, suggesting that curcumin benefits may include helping maintain remission of this chronic disease.

One small pilot study investigated curcumin supplementation for patients with ulcerative colitis and patients with Crohn’s disease.

Although the sample size was very small, all of the ulcerative colitis patients and four out of five Crohn’s patients had marked improvements over two months, suggesting the need for additional research. It shows promise for irritable bowel syndrome and other inflammatory bowel disease symptoms.

10. May Regulate Cholesterol

A 2017 meta-analysis concluded that turmeric and curcumin may protect patients at risk of cardiovascular disease through improving serum lipid levels. Curcumin may be used as a well-tolerated dietary adjunct to conventional drugs.

In fact, one study published by Drugs in R&D found that curcumin was comparable to atorvastatin at reducing oxidative stress and inflammation in the treatment of high cholesterol in humans.

11. Works as a Natural Pain Reliever

One of the more widely accepted properties of curcumin in scientific communities is its ability to manage pain. Breakthrough studies and reviews have found that curcumin may be a beneficial natural painkiller for:

• Wound healing and burn pain
• Post-operative pain
• Inflammation-induced arthritic pain
• Neuropathic pain caused by constriction injury
• Orofacial pain (pertaining to mouth, jaws and face, most commonly related to dental issues)
• Sciatic nerve pain from chronic constrictive injury
• Arthritis/joint pain

12. Aids in Detoxification

Consumption of turmeric and curcumin is thought to help support the liver in efficiently detoxifying the body and fighting off some of the effects of dangerous carcinogens. For example, it may help defend against effects of environmental and dietary toxins known as xenobiotics.

This process operates in tandem with the antioxidant and anti-inflammatory agents of turmeric, which together support various liver and immune functions.

13. Improves Joint Health

A systematic review and meta-analysis of randomized clinical trials published in the Journal of Medicinal Food reports that supplementing with turmeric can help alleviate symptoms of joint arthritis, such as joint tenderness, mobility and discomfort.

In addition, multiple studies have found that curcumin supplementation can decrease exercise-induced joint discomfort. This is due in part to its inflammation modulation abilities.

14. Enhances Muscle Recovery

Research published in Critical Reviews in Food Science and Nutrition examined curcumin’s effect on post-exercise recovery. What did researchers find?

Various curcumin-based interventions have improved self-perceived measures of pain and tenderness, reduced evidence of muscle damage, ameliorated inflammatory markers, increased markers of antioxidant capacity, diminished markers of oxidative stress, reduced markers of AGEs, and attenuated loss in mean power of single-leg sprints.

The authors did note that the “findings have not been consistently reported,” but more studies have revealed similar results.

For instance, curcumin and piperine supplementation was studied to see how it affected exercise-induced muscle damage. Researchers concluded: “Curcumin and piperine supplementation before and after exercise can attenuate some, but not all, aspects of muscle damage.”

Another study published in the American Journal of Physiology involved mice running downhill and uphill and how curcumin supplementation affected performance and recovery. It revealed that “curcumin can reduce inflammation and offset some of the performance deficits associated with eccentric exercise-induced muscle damage.”

Nutrition Facts

One tablespoon (about nine grams) of ground turmeric contains approximately:

• 29 calories
• 6 grams carbohydrates
• 1 gram protein
• 0.3 gram fat
• 2 grams fiber
• 1.86 milligram manganese (26 percent DV)
• 5 milligrams iron (16 percent DV)
• 0.01 milligram vitamin B6 (6 percent DV)
• 196 milligrams potassium (5 percent DV)
• 19 milligrams magnesium (3 percent DV)

How to Use

Turmeric Recipes:

What is the best way to take turmeric? This spice can be used in variety of Indian and Pakistani dishes, of course, and nearly always is part of a curry powder mixture.

One of my favorite recipes on the site is turmeric tea, sometimes referred to as liquid gold or golden milk. Be sure not to subscribe to the conventional idea that the fat from the coconut milk is unhealthy. In fact, that fat actually helps the body better absorb the turmeric.

Also, consuming turmeric eggs for breakfast and curried carrot soup is an excellent way to get more of this herb in your diet.

You can use coconut flakes, gluten-free flour and turmeric to bread chicken or sprinkle in your ground meat as well.

Turmeric Supplements:

Do turmeric curcumin supplements have the same benefits as the powdered type? In most cases, yes. In fact, curcumin supplements may be even more powerful.

Although using turmeric frequently in your cooking is a great way to take advantage of the spice, turmeric only contains about 3 percent absorbable curcumin in the powdered form used in food. Therefore, you may also consider taking it or curcumin in supplement form — some high-quality turmeric pills contain up to 95 percent curcuminoids.

There are a few things to consider when purchasing a good turmeric curcumin supplement. For one, try to find one containing black pepper to get the maximum absorbability, as turmeric and black pepper work in tandem.

Second, consider a fermented turmeric pill, capsule or tablet — the pre-digestion process of fermentation helps you absorb it more effectively. Next, look for a turmeric supplement with other supporting ingredients, like ashwagandha, milk thistle, dandelion and peppermint.

The ideal combination comprises turmeric tablets that are organic, fermented and also contain black pepper fruit. This type of turmeric tablet unlocks the full potential — since a compound in black pepper called piperine helps the spice’s nutrients become more bioavailable while the fermentation provides it in its optimal form.

Piperine/black pepper has been shown to increase bioavailability of curcumin by up to 2,000%!

Last, make sure that the product you get is made from organic turmeric if at all possible, with no GMOs. Note that turmeric dosage recommendations vary depending on a number of factors.

How much should you take? Studies have found that curcumin is safe at doses up to six grams per day taken by mouth for four to seven weeks.

However, some adverse effects, such as digestive issues, can sometimes occur when taking this amount. Supplements containing curcumin are safe for humans at doses of 500 milligrams taken two times daily for several months.

Always read dosage directions since products vary, and if you have additional concerns over dosing, speak with your doctor for advice.

When is the best time of day to take these supplements? Research varies, but it’s believed that taking antioxidant supplements at bedtime may be most effective.

Is it good to take turmeric every day? Most people can benefit from consuming turmeric daily, although it’s important to stick to recommended doses to avoid potential reactions (more on those below).

Turmeric Essential Oil:

Turmeric is also available as an essential oil, which can be used alongside turmeric in food and supplement form. I personally prefer consuming a CO2-extracted form of turmeric essential oil.

Quality is key here, particularly if you’re going to use turmeric essential oil internally. Always dilute in water or other liquids. For example, you can put one drop in a smoothie in the morning.

Risks and Side Effects

What are the negative effects of turmeric? While it’s generally very safe to consume, rarely turmeric has been shown to cause allergies, especially after skin exposure. Typically this is experienced as a mild, itchy rash.

In addition, high doses of turmeric (usually in supplement form) have been observed to cause potential side effects, such as:

• Nausea
• Diarrhea
• Increased risk of bleeding
• Increased liver function tests
• Hyperactive gallbladder contractions
• Hypotension (lowered blood pressure)
• Uterine contractions in pregnant women
• Increased menstrual flow

If you experience these symptoms, stop using turmeric, and speak with your doctor before beginning to supplement again.

Conclusion

• Whether we’re talking about turmeric powder, extract or pills, this is one of the most powerful herbs in the world. It has a long history of use, particularly in Ayurvedic medicine, for managing pain, inflammation and more.
• What is turmeric good for? It can help prevent blood clots and depression, combat joint pain, regulate cholesterol, and much more.
• Try using turmeric in recipes daily and/or purchasing it in supplement form to take advantage of the benefits.
• Make sure to use only a high-quality curcumin supplement made from organic turmeric, coupled with black pepper and preferably prepared by fermentation, to help with absorption.

The post Turmeric Benefits & Uses: Does This Herb Really Combat Disease? appeared first on Dr. Axe.

Licorice has become synonymous with a strong candy flavor, but the herb itself — Glycyrrhiza glabra — has very different strengths. An adaptogenic herb, licorice root can be found growing in Europe, the Mediterranean and Asia, and it’s been used for thousands of years and dozens of purposes, including as a leaky gut supplement.

If licorice root benefits so many conditions, though, why do we only think of it as a candy flavoring? What is DGL licorice root, and is it necessary to buy special licorice root supplements?

Let’s walk through the history, uses and questions surrounding licorice root. This ancient herb has much to offer. 

What Is Licorice Root?

Licorice is a member of the legume family, and while there are species that grow in the U.S., Glycyrrhiza glabra is primarily native to Europe and Asia. Also, you might see “Chinese licorice” listed on products. In that case, it’s likely Glycyrrhiza uralensis, the second variety.

Licorice root benefits are primarily the same between the two varieties, according to the Journal of Advanced Research.  However, it’s worth noting that glabra is typically the variety referred to when discussing licorice root.

Glycyrrhiza’s name reflects its most popularly known claim to fame: “sweet root.” With an extract that can be 30 to 50 times sweeter than sugar, we can see why our ancestors were inspired to turn it into candy. In Traditional Chinese Medicine, anti-inflammatory licorice root has been used for centuries for many of the same uses that science has confirmed now — coughs and colds, gastrointestional issues, and female reproductive issues.

One interesting note about the way licorice has been used in Chinese medicine is that it was used as a “guide drug.” Licorice root was used in tandem with other herbs and remedies to enhance their effects and essentially guide the other herbs to where they would be most beneficial. In 2013, this use was observed and reviewed by the Tianjin University of Traditional Chinese Medicine. This ancient purpose, along with other licorice root benefits, no doubt contributed to licorice root being the most used herb in Chinese medicine! 

Europeans didn’t ignore the benefits of licorice as supplement, either. Licorice root has documented uses from antiquity, from ancient Greece and Rome to the Middle Ages and beyond. 

Now, that familiarly strong licorice flavor is usually replicated by the similarly flavored anise seed (a common biblical herb), but you can still get genuine licorice candy — usually “black licorice” to distinguish it from the red imitation candy.

Even when the root extract is used just to sweeten, it can’t be ignored as a potent compound. And while the root is the primary portion used for supplements and remedies, the leaves have been evaluated for their antimicrobial benefits, as well. In an Iranian Journal of Pharmaceutical Research study, the leaves tested well against bacteria and thus may work as a staph and candida remedy.

DGL Licorice vs. Licorice Extract

Thanks to its odd name, licorice supplement labels can be a bit daunting to process. In order to understand deglycyrrhized (DGL) licorice, we first need to break down some of the main compounds in licorice root extracts.

Licorice root is so complex that researchers have isolated 134 different compounds in the glabra variety and 170 in Chinese licorice. Obviously, we don’t have time to discuss them all and researchers learn more about compounds in herbs every day. But there are at least four main types of compounds found in licorice root: flavonoids, coumarins, triterpenoids and stilbenoids.

There are countless compounds and variations within each categorization, but we can generally understand a compound by its type:

• Flavonoids: Flavonoids, for example, are responsible for a plant’s deep pigment (like the blue in blueberries or the black in black licorice) and are usually rich in antioxidants and anti-inflammatory, among other benefits.
• Coumarins & Stilbenoids: Coumarins and stilbenoids are polyphenols that are often anti-inflammatory and antibiotic.
• Triterpenoids: Triterpenoids are typically stronger in nature and sometimes include steroidal substances.

A prominent example of the benefits found in these compounds is the flavonoid glabradin, which contributes to numerous licorice root benefits. First described in the 1970s, researchers have since discovered many of its effects. It’s observed to be anti-inflammatory, have an effect on metabolism and function as a phytoestrogen — which can sometimes benefit women’s health in many ways. 

The licorice plant’s namesake and cause of the sweet flavor in the root is the triterpenoid glycyrrhizin. It’s a potent anti-inflammatory, mild natural laxative and expectorant, among other benefits.. 

Glycyrrhizin has been noted to create side effects when overused, such as increased blood pressure, reduced potassium levels, edema (swelling) and other issues. Because this would exclude people with blood pressure, liver and kidney issues, as well as pregnant women, licorice supplements can be standardized to remove this compound — known as deglycyrrhized licorice. 

For otherwise healthy adults without a contraindication, however, glycyrrhizin can absolutely be beneficial, as noted above. In order to minimize the risk of complications, licorice root extract shouldn’t be overused, and it shouldn’t be taken in large doses long term without giving the body a break periodically. Stick to 6–18 grams per day at the maximum if you’re taking licorice every day — for comparison, most supplements containing licorice root have less than one gram per serving. 

Limitations aren’t the same as contraindication. Licorice root benefits a number of conditions and is an excellent addition to any herbal supplement toolbox.

Benefits

1. H​eartburn and acid reflux

Published in the journal Evidence-based Complementary and Alternative Medicine, an extract of Glycyrrhiza glabra was found to be effective against functional dyspepsia, which includes not only heartburn but also a natural remedy for nausea, indigestion and stomach pain. 

The type used for the study was DGL licorice, which left participants without any negative side effects associated with glycyrrhizin. DGL can be purchased as chewable tablets that can be taken before meals.

​2. L​eaky Gut

Tied to systemic health issues, leaky gut syndrome can be difficult to tackle. As an anti-inflammatory and demulcent (soothing) herb, licorice root works as a natural remedy for ulcers and can be a beneficial leaky gut supplement.

3. ​Adrenal fatigue

In spite of living in a relatively simple time in history, our society is plagued by environmental, physical and mental stress disorders. So many of us have sent our adrenal glands in overdrive, like we’re running from wooly mammoths when we’re really just dealing with a budget issue or a decision at work — resulting in adrenal fatigue.

In the medical journal Molecular and Cellular Endocrinology, licorice was found to help the body more efficiently regulate cortisol — the stress hormone — thus giving your adrenals a break. It turns out it’s one of the main adaptogen herbs to help improve stress response.

​4. I​mmunity

Licorice is emerging as a prominent player in the search for treatment and prevention for diseases like hepatitis C, HIV and influenza. The triterpenoid content has been confirmed as an antiviral herb, making licorice extract a potentially strong partner for the immune system.

One study published in Food Chemistry described licorice as having “antioxidant, free-radical scavenging, immunostimulating” properties. 

5. Cough/sore throat

Licorice root benefits a sore throat or cough immensely as an effective expectorant, helping to loosen and expel mucus that the cough is trying to eliminate. Its soothing demulcent, anti-inflammatory properties can bring fast relief for sore throat.

Demulcents need to make contact with the part of the body that needs to be soothed, so extracts in cough drops and syrups, as well as tea, are most effective. 

6. ​P​MS/Menopause

Licorice root also appears to have an estrogen-like effect in women, lending itself as an option for menstrual- and fertility-related concerns, including as a natural remedy for PMS. (21)

For treatment of menopause, licorice was shown in a Health Care for Women International study to be better than hormone replacement therapy at reducing the duration of hot flashes. It’s also one of the most recommended menopause supplements.

​7. P​ain relief

As an antispasmodic, licorice can have an effect on muscle cramps both abdominally and potentially in the muscles, as well. Topically, licorice can alleviate eczema discomfort and other dermal conditions as it acts as a hydrocortisone. 

Anti-inflammatory benefits may also help relieve pain, including acting as a natural remedy for joint pain.

Side Effects

The side effects of licorice root are primarily connected to glycyrrhizin, so if any of them concern you, DGL licorice is probably the best option. Never consume licorice root extract if you’re pregnant, as it may increase risk of early deliver or miscarriage, or if you have heart, liver or kidney issues.

Some evidence suggests taking licorice in supplement form may have estrogen-like effects on female hormone sensitive conditions (breast cancer, uterine cancer, ovarian cancer, endometriosis, uterine fibroids) and should not be taken by people with such diseases. It may also worsen hypertonia (a muscle condition caused by nerve disease), potassium deficiency (hypokalemia) or erectile dysfunction.

If you do consume licorice root extract, the maximum recommended dosage is a maximum of six to 18 grams a day in order to limit the amount of glycyrrhizin.

Side effects to watch for include edema, high blood pressure, low potassium levels and chronic fatigue. Also, stop taking licorice root two weeks before surgery, as it may interfere with blood pressure control during surgical procedures.

The post Licorice Root Benefits Adrenal Fatigue & Leaky Gut appeared first on Dr. Axe.

Cilantro benefits are impressive, but it can be a pretty polarizing ingredient. While some love its refreshing flavor, others find that it leaves a soapy, unpleasant aftertaste.

Regardless of which end of the spectrum you fall on, there’s no doubting that it is packed with micronutrients, antioxidants and other medicinal compounds that can have a huge impact on overall health.

So what does cilantro do to your body? This article will take a look at the potential cilantro benefits and side effects, plus some easy ways to add this versatile, healing herb to your daily diet.

What Is Cilantro?

Cilantro is a popular herb popular around the globe that resembles flat leaf parsley at first glance, but at first sniff, it transports you to the Mediterranean, Mexico, Asia and India. It gives a fresh boost of flavor, without the addition of sea salt or other seasonings.

This versatile herb is used in everything from guacamole and salsa to curries, noodle dishes and chimichurri sauces of Argentina. Not only does this flavorful, bright herb have unlimited culinary applications, but surprisingly to many people cilantro benefits the body and has many known healing properties.

One of the reasons that it is so unique is due to its versatility. While green and leafy, it brings a fresh, nearly citrusy flavor to foods. Once it flowers, it produces the seeds, and the flavor of the leaves intensifies.

Plus, the coriander seeds that it yields contain their own health benefits. Although still citrusy in nature, coriander has a warm, almost nutty flavor, making it the perfect complement for pickling, sausages, breads and earning it a spot as one of the central spices in garam masala along with cardamom and others.

Cilantro Benefits

1. Rids the Body of Heavy Metals

Arsenic, cadmium, aluminum, lead and mercury can become resident in our tissues. This can lead to heart disease, hormonal imbalances, neurological conditions, infertility and so much more.

Cilantro, also known scientifically as “Coriandrum sativum,” has been shown to bind these toxic metals together, loosening them from tissue and facilitating their elimination from the body.

One animal model found that Coriandrum sativum significantly decreased lead-induced oxidative stress, while another study found that it actually accelerated the removal of heavy metals from the body. In this study, the herb was used to help remove stubborn heavy metal deposits that continued to plague patients, even after initial infection symptoms had faded.

2. Protects Against Oxidative Stress

Oxidative stress is linked to a wide array of degenerative diseases, including some types of cancer, heart disease, arthritis, Alzheimer’s disease, macular degeneration and much more.

This herb’s strong antioxidant properties, in part due to the flavonoid quercetin, helps protect against the damage caused by free radicals in the body. An in vitro study found that Coriandrum sativum actually protects against oxidative stress thanks to its high content of antioxidants.

3. Reduces Anxiety

This herb can help calm the nerves and improve sleep quality due to its natural sedative properties. An animal model published in the Indian Journal of Pharmacology found that high levels of cilantro extract produced the same anti-anxiety effects as the popular prescription drug valium (diazepam).

Some of the most common side effects of valium include confusion, hallucinations, risk-taking behavior, agitation, aggression, memory problems and muscle weakness. The extract of this herb could potentially help relieve anxiety and improve your sleep without these potentially dangerous side effects.

4. Lowers Blood Sugar Levels

The leaves and stems of cilantro have been shown to help lower blood sugar levels in animal studies. One study published in the Journal of Food Sciences showed that when diabetes has been diagnosed, the plant helps support healthy liver function and balance blood sugar.

Researchers believe that the results support Coriandrum sativum as a remedy for diabetes. Chop the leaves and stems and add to salads, salsas and smoothies to lower your blood sugar levels and improve overall health.

5. Supports Heart Health

Some research shows that this herb could help promote heart health by reducing several risk factors for heart disease. In fact, the results of one animal study indicated that cilantro benefits cholesterol and triglyceride levels in the body by helping lower them.

Another study published in Food and Chemical Toxicology found that the polyphenols and natural cardioprotective nutrients found in the herb can help prevent oxidative damage that is specifically associated with heart damage.

6. Prevents Urinary Tract Infections

There are many factors that can contribute to urinary tract infections, including bacterial growth, sexual activity, genetics or diabetes. Cilantro’s antibacterial compounds could potentially help keep the urinary tract healthy and free from unhealthy bacteria in a healthy alkaline environment. In addition, coriander seeds are helpful in relieving symptoms if a UTI does occur.

Simply soak 1.5 teaspoons of dried coriander seeds overnight in two cups of water. Strain and drink, or just add to your morning smoothie. It’s believed to help relieve the discomfort and pain associated with the UTI and help speed your healing.

7. Settles Digestive Upset

Cilantro benefits have been used throughout the world for thousands of years, including to settle nauseous tummies, prevent gas and bloating, relieve indigestion and heartburn, and ease stomach cramps. The herb also aids in efficient digestion by helping produce digestive enzymes that promote the breakdown of foods.

In many cuisines, fresh cilantro accompanies hot and spicy dishes because of its cooling effects.

Hot curry dishes, green chili and spicy Thai noodle dishes all are better tolerated by many people with the simple addition of just a touch of fresh, chopped cilantro. This cooling effect can help prevent heartburn after spicy meals.

If gas or bloating is a problem, try adding chopped cilantro as a garnish for legume dishes and to salads.

8. Protects Against Food Poisoning

Cilantro benefits not only detox the body, but also protect it from infection and toxins. Its natural antibacterial properties may help protect against both food- and waterborne diseases, including food poisoning and dysentery.

Research published in the International Journal of Food Microbiology studied dill, coriander and eucalyptus and found that cilantro was particularly effective in fighting Listeria monocytogenes, a specific strain of bacteria that causes listeriosis.

9. Supports Healthy Menstrual Function

Coriander seed from cilantro benefits healthy menstrual function by regulating proper endocrine gland function and the hormones that regulate menstrual cycles. In addition, coriander is believed to help reduce the bloating, cramps and pain during the cycle.

10. Prevents Neurological Inflammation

Neurodegenerative diseases, including Alzheimer’s, Parkinson’s and multiple sclerosis, are associated with chronic inflammation.

A study published in Molecular Neurobiology found that diets high in turmeric, pepper, clove, ginger, garlic, cinnamon and coriander could potentially help prevent the inflammation associated with these devastating diseases. Researchers also noted that populations with diets rich in these herbs and spices showed lower incidences of neurological degeneration.

11. May Help Protect Against Colon Cancer

Some promising research conducted on animals suggests that coriander could help protect against colon cancer by reducing cholesterol levels and increasing the excretion of sterol compounds and bile. This process decreases toxic levels in the colon, lowering the risk for cancer.

12. Soothes Skin Irritation

Cilantro is used both internally and externally as a remedy for skin irritations, including hives, sunburns and poison ivy. Its natural antihistamines help calm the immune system response against allergens.

Fresh cilantro and coconut oil can be blended together and applied topically to soothe sunburns, dry skin, poison ivy and hives caused by an allergic reaction.

To get all the cilantro benefits, try blending with water instead of coconut oil, and strain. Apply it to the skin, and drink the remaining juice. This two-pronged approach is particularly helpful when seeking relief due to an allergic reaction.

Nutrition Facts

Cilantro benefits come from its rich supply of phytonutrients, flavonoids and phenolic compounds. It’s also low in calories and packs a good amount of vitamin K and vitamin A into every serving.

A quarter cup (about four grams) of this herb contains approximately:

• 1 calorie
• 0.1 grams carbohydrates
• 0.1 grams protein
• 0.1 grams fiber
• 12.4 micrograms vitamin K (16 percent DV)
• 270 international units vitamin A (5 percent DV)
• 1.1 milligrams vitamin C (2 percent DV)
• 0.1 milligrams vitamin E (1 percent DV)
• 2.5 micrograms folate (1 percent DV)
• 20.8 milligrams potassium (1 percent DV)

Cilantro vs. Coriander

Many people are familiar with the coriander spice and often wonder: What is coriander? Are coriander and cilantro the same thing?

Cilantro and coriander both come from the same plant, also known as Coriandrum sativum, or the cilantro plant. The term “cilantro” refers to the stalks and leaves, while “coriander” refers to dried cilantro seeds.

While cilantro is generally sold and consumed fresh, the seeds are used either whole or ground into a fine powder.

There are also several other differences between coriander vs. cilantro, including the way that each tastes and how the two herbs are used in cooking.

Taste

One of the biggest distinctions between coriander and cilantro is their unique flavors. Ground coriander, in particular, has a warm, nutty, spicy and citrusy flavor and a refreshing, lemony aroma. It’s often used as a substitute for cumin, caraway seeds or fennel due to its similarities in taste.

What does cilantro taste like?

Depending on whom you ask, you could get very different answers to this question. For some, the cilantro taste is described as refreshing, citrus-like and fragrant. Meanwhile, others claim that cilantro tastes like soap and is practically inedible.

Why does it taste like soap for some and not for others? Studies show that a genetic variation is responsible for the different ways that the herb is perceived, causing a very polarizing reaction to its unique flavor.

Because of the taste differences between these two spices, cilantro is not considered a suitable coriander substitute in dishes. Instead, parsley, tarragon and dill can be swapped in for a flavorful substitute for cilantro instead.

Cooking Uses

Cilantro and coriander are used very differently in cooking, and their respective flavors tend to complement certain dishes better than others.

Fresh cilantro, for example, tends to work well in soups, salsas, sauces and chutneys due to its refreshing flavor and citrusy undertones. Meanwhile, coriander powder has a warmer, nuttier taste that adds depth to curries, meat rubs and stews, among others.

While coriander can be used at any time during cooking, cilantro should be added to dishes at the very end, which helps preserve its flavor profile and nutrient content.

How to Select, Store and Use

Cilantro is widely available at most grocery stores and can be found in the produce section alongside other fresh herbs like thyme, basil and chervil. Look for bright, even leaves with no wilting to ensure you get the best quality possible.

Additionally, be sure to differentiate between cilantro vs. parsley, which are often very similar in appearance. Although cilantro is often used as a substitute for parsley, it does have a unique flavor all its own and may not be a suitable swap in every dish.

The main differences between parsley vs. cilantro can be spotted in the leaves of the plant. While parsley has pointed, flat leaves, cilantro’s leaves are more rounded with jagged edges.

When it comes to how to store cilantro, be sure to give it a quick rinse in fresh water to remove any dirt or grit. Store upright in a jar with an inch or two of water, cover with a plastic bag, and refrigerate. Be sure to remove any wilted or slimy leaves before covering in plastic, and it should remain beautiful for up to 10 days.

Drying it is not recommended, as the fresh, citrusy flavor is diminished with dried cilantro.

This herb can be used to add a burst of flavor to just about any dish. It works well paired with lime in cilantro rice dishes or cilantro lime shrimp. It can also be used to make dressings, sauces, curries and more.

You can even use it as a garnish for a pop of color, taste and nutrients by making cilantro tacos, salsa or guacamole.

While coriander can be added throughout the cooking process, cilantro actually loses its signature strength and cilantro benefits when introduced to heat. It is best to add fresh, chopped cilantro leaves just prior to serving in hot dishes.

For raw preparations, such as salsas, guacamole and smoothies, it can be added at any point.

Recipes

From cilantro chicken to cilantro chutney, there are endless ways to use this incredible ingredient in your cooking. Here are a few unique cilantro recipes to help get you started:

• Cilantro Pesto
• Easy Cilantro Lime Chicken
• Cauliflower Cilantro Lime Rice Recipe
• Garlic Cilantro Sauce
• Creamy Avocado Cilantro Lime Dressing

Risks and Side Effects

Both coriander and cilantro are considered safe. However, individuals who are allergic to fennel, dill, anise seed, caraway or other similar herbs may experience mild allergic reactions.

Rare instances of severe allergic reactions have been linked to occupational exposure. In these uncommon cases, research suggests that anaphylaxis and respiratory symptoms are due to repeated exposure, most often in processing facilities.

Individuals with bronchitis or asthma should be careful when using dried, ground coriander as it may cause irritation in the bronchial arteries.

Final Thoughts

• An herb that is favored for its versatility, refreshing flavor and citrusy aroma, cilantro benefits are vast.
• While the term itself refers to the leaves and stalks of the cilantro plant, coriander is a spice derived from the dried seeds. Although they come from the same plant, the two have very different flavors and are used in different dishes as well.
• Researchers have turned up a long list of potential cilantro health benefits. Potential health benefits of cilantro include improved heart health, decreased anxiety, lower blood sugar levels, protection against oxidative stress and more.
• It is also low in calories but high in antioxidants, along with vitamin K and vitamin A.
• Best of all, it is easy to enjoy and can be found in a variety of recipes, such as soups, salsas and sauces — as well as dishes like cilantro dressing and cilantro lime vinaigrette.

The post 12 Cilantro Benefits, Nutrition and Recipes appeared first on Dr. Axe.

Research shows that adults taking red clover often experience overall improved satisfaction regarding many different “symptoms of aging” compared to placebos — and even conventional medicines too.

Over the past several decades, red clover (RC) has come to be known as a top healing herb as well as herbal supplement. What are the benefits of taking red clover?

Traditionally it’s been used to balance hormones and decrease mucus accumulation in the oral and nasal passages. There’s some evidence that red clover isoflavones may also help treat menopause symptoms like hot flashes and night sweats, improve bone mineral density, and lower the risk for osteoporosis and heart-related problems, like high cholesterol and high blood pressure symptoms.

Considering red clover is generally safe for most people and may work relatively quickly — potentially leading to positive changes in libido, mood, sleep, skin and bone health within several months of use— it’s worth a try.

What Is Red Clover?

Red clover (Trifolium pratense L.) is a plant in the Fabaceae botanical family. It’s used to make an herbal supplement that may have some immune-boosting and positive hormonal effects, especially for postmenopausal women.

The red clover plant actually belongs to the legume plant family (just like peanuts and beans), which is why animals often graze on it in the wild. While historically the red clover plant has been taken in the form of tea and tinctures, today it’s often used to make extracts, such as the products with brand names Promensil and Menoflavon.

Research suggests red clover acts like a natural diuretic, meaning it increases urine production and balances fluid levels in the body. It’s also believed to improve immune function by helping the body get rid of excess waste, mucus (acting like an expectorant) and toxins that can accumulate in the body. Additionally, it may help support functions of the liver, lungs, skeletal system and digestive organs.

That being said, red clover is not a medication and does not work for every person who uses it. There may also be differences in absorption rates among individuals, which effects how well it works.

How It Works

Does red clover increase estrogen? Red clover benefits are due to its active chemical constituents, especially isoflavones, which are plant-based chemicals that produce estrogen-like effects in the body. The major isoflavones found in red clover include genistein, daidzen, formononetin and biochanin. They closely mimic the effects of natural estrogen that both men and women produce.

Although excess estrogen caused by endocrine disruption is a big concern today for many people, too little estrogen is also problematic.

Along with compounds called coumestrols and flavonoids, red clover isoflavonoids are the main active substances of phytoestrogens, which research has linked to stronger bones in older adults and a reduced risk of developing several types of “female cancers”, as well as support for prostate health in men.

Isoflavones have estrogen-like properties due to activating estrogen receptors. They’re consumed in high amounts in many healthy populations, such as those living in Japan who eat a lot of naturally occurring isoflavones from fermented soy products and other fermented foods.

Certain studies have found there may also be red clover benefits for men, since men with elevated PSA (prostate specific antigen) levels/enlarged prostates who have supplemented with red clover extract have been found to experience improvements in liver function, sexual function, and quality of life.

Although it’s not usually taken to provide high amounts of essential nutrients, Trifolium pratens is also a source of many different vitamins, minerals and electrolytes, including calcium, chromium, magnesium, B vitamins, vitamin C and more.

Health Benefits

1. May Help Reduce Menopause Symptoms

How can red clover help relieve symptoms of menopause? Isoflavones can have positive effects in reducing symptoms related to estrogen loss — such as hot flashes, night sweats, trouble sleeping, weight gain, bone loss, bone fractures or osteoporosis, cardiovascular problems, and inflammation of the joints.

Study results examining the effects of red clover in in treating menopause symptoms have been somewhat mixed, but many have shown improvements in symptoms within months, without many unwanted side effects.

A report printed in the International Journal of the Society of Gynecological Endocrinology explained that an unexpected result of the Women’s Health Initiative study was that researchers realized most conventional hormone therapy treatments (HT) given to menopausal women come with unwanted side effects and complications, so as a result there’s been an increase in interest in alternative, natural options for providing menopause relief.

One of the most popular uses of red clover is treating hot flashes. A 2016 meta-analysis concluded that “red clover consumption may decrease frequency of hot flashes, especially in women with severe hot flashes (≥ 5 per day).”

A random, double-blind study evaluated the effects of phytoestrogens, including red clover isoflavones (80 milligrams a day), on menopausal women compared to a placebo for 90 days. After the initial groups completed its treatment, the women were switched to receive the opposite treatment for a further 90 days to compare results.

The results showed that red clover supplementation significantly decreased the rate of many menopause symptoms such as hot flashes and night sweats, and had a positive effect on vaginal cytology, mean total cholesterol, low-density lipoprotein-cholesterol and triglyceride levels. Cholesterol and triglycerides were only slightly lower compared to placebo, but symptoms were lowered enough to impact the women’s quality of life.

Researchers have found that on average, adult women using red clover extract experience significant improvements in the health of their scalps, hair and skin within 90 days of use, including lowering signs of aging, collagen loss and hair thinning.

Another study published in Obstetrics and Gynecology International found that Trifolium pratens could help reduce symptoms like low libido, mood, sleep and tiredness.

It’s one of the most recommended menopause supplements. Other herbs used for menopause relief include dong quai, black cohosh and chasteberry.

2. Can Help Maintain Bone Strength

Research demonstrates that the most common type of osteoporosis is the type associated with ovarian hormone deficiency during menopause. Thus, red clover makes a great addition to any osteoporosis diet.

A woman’s risk for developing osteoporosis goes up during menopause because estrogen is important for bone mineralization. Pre-menopausal women with low estrogen levels or low bone density may also benefit from red clover supplementation.

Studies using rats discovered that supplementation with isoflavones help significantly improve bone mineral content, bone turnover, mechanical strength of the tibia, femoral weight, femoral density, and prevents the rise of serum alkaline phosphatase levels that can contribute to bone weakness.

3. Capable of Helping to Improve Cardiovascular Health

Abnormally low estrogen levels not only increase the likelihood of developing osteoporosis, but also raise cardiovascular risk, especially among postmenopausal women.

Studies have shown that red clover benefits arterial health, reduces the risk for atherosclerosis (hardening or thickening of the arteries), boost circulation, can help manage high cholesterol and may even help prevent coronary heart disease.

While most studies examining RC’s effects on heart health have been conducted using animals and not humans, research suggests that red clover may help protect against heart disease thanks to its isoflavones, which can increase HDL “good” cholesterol, keep blood clots from forming, and produce more flexibility in arteries.

4. May Lower the Risk for Certain Cancers

Two of the oldest uses for red clover in traditional systems of medicine, including traditional Chinese medicine, include helping to prevent cancer and to “purify the blood.”

Researchers have found that isoflavones in Trifolium pratens seem to help stop cancer cells from multiplying or growing and also might be able to induce apoptosis (self-destruction of cancer cells). The types of cancer most likely impacted by red clover use include those related to hormonal changes, such as prostate, breast and endometrial cancer.

On the other hand, there’s still more to learn about how red clover and isoflavones are connected to natural cancer prevention. At this time, experts indicate there’s still some unknowns when it comes to understanding all of estrogen’s effects on breast cancer, so people with a history or high risk for breast cancer are advised not to use red clover until more research is conducted.

5. Can Help Treat Skin Inflammation

There’s some evidence that isoflavones may be helpful for slowing down signs of aging on the skin, as well as lowering inflammatory skin conditions like psoriasis, eczema and various rashes.

Studies over the past several decades show that red clover’s effects on estrogen levels give it most of its anti-inflammatory, UV protective, collagen-boosting and wound-healing potentials. In older adults, red clover reduces the effects of skin aging induced by estrogen deprivation and can help boost collagen production.

Other reports have shown that red clover benefits for skin include clinically treating wounds or burns and improving skin elasticity, thickness and hydration — plus possibly reducing the appearance of pore size and signs of aging.

Is red clover good for hair growth? According to some research, it’s been shown to boost the health of not only skin follicles, but also the scalp and nails, too. While studies are limited, some findings suggest that applying products containing red clover extract to the scalp might increase hair growth in people with hair loss (alopecia), especially postmenopausal women.

6. May Fight Respiratory Infections

Trifolium pratens extract and tea is used for prevention and treatment of respiratory conditions like whooping cough, colds, asthma and bronchitis. It may help to reduce discomfort during illness, and has the ability to loosen phlegm.

Because it can potentially calm bronchial spasms, improve sleep quality, and help flush extra mucus and fluids from the respiratory system, it’s beneficial to try as soon as you feel an illness coming on.

Dosage

Red clover supplements can be found in standardized extract form or capsules. Isoflavones in red clover supplements are very potent, so much lower doses are needed than when consuming the whole herb.

Clinical trials, including those done with postmenopausal women, have used varying red clover dosages to safely produce positive effects. While dosage depends on what you’re using it for, recommendations are as follows:

• Up to 85 milligrams of isoflavones once daily seems to be safe for most adults using red clover for help with hormonal replacement. However dosages can range from 40 to 160 mg of isoflavones daily.
• Two capsules containing 20–40 milligrams dried leaves of red clover, taken one to two times daily, is the usual starting dose (studies have found 40 milligrams taken for 12 weeks effective for menopausal symptoms and skin health, and as little as 20 grams taken for 12 weeks effective for improving bone density).
• In tincture form (1:5, 30 percent alcohol), start by taking 60–100 drops one to three times daily.
• For the skin (topical treatments for psoriasis or eczema, for example), use an ointment containing 10 percent to 15 percent flower heads and don’t apply directly to an open wound without guidance.
• Keep in mind when used daily, red clover might take up to three months/12 weeks to show full results.

How to make red clover tea:

• You can purchase red clover tea bags in health food stores, or make the tea yourself at home using dried herbs.
• To make red clover tea use one to two teaspoons dried flowers or flowering tops steeped in 8 ounces of hot water.
• This amount can be consumed up to three times daily.

Side Effects

What are the side effects of red clover? Because red clover contains isoflavones that mimic the effects of the hormone estrogen once they enter the body, the safety of red clover in patients with breast or endometrial cancer remains controversial. It’s possible that this herb may complicate these conditions and interfere with treatments, or even worse potentially raise the risk for them developing in the first place.

However, a 2013 systematic review concluded that “Soy consumption may be associated with reduced risk of breast cancer incidence, recurrence, and mortality… Soy intake consistent with a traditional Japanese diet appears safe for breast cancer survivors.”

Some people report experiencing estrogen-like side effects when taking RC, such as bloating, breast tenderness, changes in menstrual periods, mood changes and headaches.

On the other hand, red clover appears to be neutral, safe or even beneficial for most. Early evidence shows that taking a specific red clover extract (Promensil) daily for one year did not increase breast tissue density or raise breast cancer risk, nor did it seem to raise the likelihood of developing cancer of the lining of the uterus (endometrial cancer).

There’s some evidence that isoflavones can contribute to reproductive problems in certain animals. Several studies have linked high amounts of isoflavones to reproductive failure and complications, such as liver disease due to estrogen-like activities. However, in smaller doses in appears to be safe for most adults who are not pregnant, breastfeeding, or at a high risk for breast cancer.

Red clover might also raise the risk for certain bleeding disturbances due to its blood-thinning effects in people who have abnormal blood clotting or who just had surgery. Use of this herb should be avoided in these cases.

Final Thoughts

• Red clover (Trifolium pratense) is an herbal treatment that is commonly used to help reduce symptoms of menopause, such as hot flashes, night sweats, fatigue, hair loss and low libido.
• It may help maintain bone strength, improve cardiovascular health, lower the risk for certain cancers, treat skin inflammation, and fight respiratory infections.
• Some of the ways red clover helps fight inflammation, infections and hormonal imbalances include mimicking the effects of estrogen.
• There are several ways to use red clover, including: extracts, tinctures, topical creams, and tea.
• Most people don’t experience any serious side effects from RC, however there are some risks, particularly for women at risk for breast cancer, pregnant women or those who are breastfeeding. As always, consult your doctor if you have any questions or issues that arise before taking it, especially if you have a history of cancer or a bleeding disorder.

The post Red Clover Benefits for Menopause, Bone & Heart Health appeared first on Dr. Axe.

Curry leaves are a mainstay in Indian, Sri Lankan and South Asian cuisines. There are records dating back to the 1st century A.D. that reference curry leaves and their use for flavoring vegetables.

They also serve as one of the top herbs for healing in Ayurvedic medicine, used for conditions such as diabetes, infections and digestive complaints.

These small, glossy and dark green leaves have been used for centuries to enhance the flavors of curries, rice dishes, chutneys and more. They are rich in antioxidants, vitamins and minerals and work to elevate the taste of timeless dishes while offering a myriad of health-promoting properties.

What Are Curry Leaves?

Curry leaves, scientifically known as Murraya koenigii, are an aromatic herb native to the Indian subcontinent and widely used in Indian, Sri Lankan and other South Asian cuisines. They are small, dark green, glossy leaves that grow on the curry leaf plant, which grows in tropical and subtropical climates.

These leaves are used to add a distinct, slightly citrusy and bitter flavor to various dishes. They are often used in the tempering process, where they are fried in oil along with other spices to release their flavors before being added to a dish.

Curry leaf is commonly used in curries, soups, stews and rice dishes, as well as chutneys and seasoning blends, like curry powder.

In addition to their culinary uses, these flavorful leaves are also known for their potential health benefits. Studies indicate that the leaves, roots, fruit and bark of the curry plant are rich in disease-fighting constituents.

The leaves contain various antioxidants, vitamins, and minerals and have been traditionally used in Ayurvedic medicine for their potential digestive, anti-inflammatory and antimicrobial properties.

Curry Leaf Benefits

Curry leaves are not only a flavorful addition to various dishes, but also offer several potential health benefits due to their nutritional profile and bioactive compounds. Some of the benefits associated with curry leaf include:

1. Antioxidant Properties

Curry leaves are rich in antioxidants, such as phenols and flavonoids, which help protect the body from free radical damage and oxidative stress, thereby potentially reducing the risk of chronic diseases. Research shows that the constituents found in curry leaves are responsible for its numerous biological processes, including its antioxidant and potential anti-tumor effects.

2. Anti-Inflammatory Effects

Curry leaves have been shown to possess anti-inflammatory properties, which may help reduce inflammation in the body and alleviate related conditions. When researchers evaluated curry leaf extractions, they found that they displayed significant anti-inflammatory and pain-relieving activity.

3. Improved Digestion

Curry leaves have been traditionally used in Ayurvedic medicine to treat digestive issues, such as indigestion, constipation and diarrhea. They aid digestion by stimulating digestive enzymes and improving overall gut health. Traditionally, the leaves are boiled in water and then consumed.

4. Blood Sugar Regulation

Some studies suggest that curry leaf may help regulate blood sugar levels and improve insulin sensitivity, potentially benefiting people with diabetes or prediabetes. One study using curry leaf extract on rats showed a significant reduction in blood sugar levels and increased antioxidant effect after treatment.

5. Cholesterol Management

Curry leaves contain compounds that may help manage cholesterol levels by reducing the synthesis of LDL cholesterol and promoting the production of good HDL cholesterol. In a study conducted on animals, curry leaf extract treatment resulted in a significant decrease in cholesterol.

6. Hair and Skin Health

Curry leaves are rich in vitamins and minerals, such as vitamin A, vitamin C and iron, which are essential for maintaining healthy hair and skin. The leaves have been traditionally used in hair care treatments to prevent hair loss and promote hair growth.

Fresh curry leaves are boiled with coconut oil until they are reduced to a black residue. They are then used as a hair tonic for improving growth and retaining a healthy tone.

7. Liver Protection

The antioxidants in curry leaves may help protect the liver from damage caused by toxins and oxidative stress. The hepatoprotective effects of curry leaf have been proven in investigative studies, especially in animal models.

8. Antimicrobial Properties

Curry leaves, especially in extract form, have demonstrated antimicrobial activity against various bacteria and fungi, which may help prevent or treat infections. In Indian Ayurvedic medicine, leaves of the curry plant have been used to treat fresh cuts and itching.

How to Use

Curry leaf is a versatile ingredient that can be used in various dishes to add a distinct, complex and aromatic flavor. When added to dishes, curry leaves offer citrusy, slightly bitter and woodsy notes.

Here are some common ways to use curry leaf in cooking:

1. Tempering: In Indian cuisine, curry leaves are often used in a technique called “tempering” or “tadka.” To temper with curry leaves, heat oil or ghee in a pan, and then add mustard seeds, cumin seeds or other whole spices. Once the seeds start to crackle, add curry leaves, and fry them briefly until they release their aroma. Then add this tempered mixture to curries, dals, soups or rice dishes to enhance the flavor of these dishes.
2. Chutneys and dips: Curry leaves can be added to chutneys, dips or sauces for a unique flavor. Blend fresh curry leaves with other ingredients, like coconut, mint, cilantro, tamarind or yogurt to create a flavorful dip for snacks or main dishes.
3. Rice dishes: Curry leaves can be used to flavor various rice dishes, such as lemon rice, coconut rice or pulao. The leaves can be added to rice during the tempering process or stirred directly into cooked rice along with other spices and herbs.
4. Curries and stews: Adding curry leaves to curries — such as Thai green curry, coconut curried chicken or Thai curry kelp noodles— stews or other slow-cooked dishes infuses a complex flavor. You can add the leaves during the tempering process or stir them in while the dish is simmering.
5. Dry spice blends: Dry roasting curry leaves and grinding them with other spices will create a unique spice blend, like curry powder or sambar powder. You can use this blend to season a variety of dishes, from curries to stir-fries.
6. Marinades: Combine fresh or dried curry leaves with yogurt, lemon juice and other spices to create a flavorful marinade for meats, fish or vegetables.

When using curry leaves, it’s important to remember that they have a strong flavor, so a little goes a long way. Fresh curry leaves are generally preferred for their more robust flavor, but dried leaves can also be used in a pinch.

Store fresh curry leaf in an airtight container in the refrigerator for up to two weeks, or freeze for longer storage. Dried curry leaves should be stored in a cool, dark place in an airtight container.

Risks and Side Effects

​​Curry leaves are generally considered safe for consumption when used as a culinary ingredient in moderate amounts. However, some individuals may experience certain risks or side effects associated with consuming curry leaf.

Although it’s rare, some people may have an allergy or sensitivity to curry leaves, which could result in symptoms like itching, swelling or difficulty breathing. If you suspect an allergy to curry leaves, it’s essential to avoid consuming them and consult a health care professional.

Curry leaves may interact with certain medications, particularly those used to manage diabetes, as they may have blood sugar-lowering effects. If you are taking medication for diabetes or any other condition, be sure to consult with a health care professional before consuming curry leaves in large quantities.

The curry leaf plant has been found to contain trace amounts of a toxic alkaloid called girinimbine. However, the levels of this compound in curry leaves are typically very low, and consumption in moderate amounts is not considered harmful.

It’s important to avoid consuming large quantities of curry leaves or using them as a supplement, such as extract forms, without proper guidance from a health care professional.

When used as a culinary ingredient in moderate amounts, curry leaves are generally safe and well-tolerated by most people.

Conclusion

• Curry leaf is an aromatic herb widely used in Indian, Sri Lankan and other South Asian cuisines.
• Curry leaves are used to add a distinct, slightly citrusy and bitter flavor to various dishes, including curries, stews and chutneys.
• Curry leaves offer several potential health benefits due to their nutritional profile and bioactive compounds. They have anti-inflammatory, antioxidant, antidiabetic and antimicrobial properties.

The post Curry Leaves: A Flavorful & Healthful Addition to Traditional Dishes appeared first on Dr. Axe.

This unique herb that is a member of the Rhodiola genera in the Crassulaceae plant family grows at high altitudes in the arctic areas of Asia and Eastern Europe. Rhodiola rosea has been a part of traditional medicine systems practiced across the world, especially in parts of Europe, Asia and Russia, for many centuries.

Historically, rhodiola has a long history of use in Traditional Chinese Medicine, especially for improving stamina and reducing stress. The Vikings also used rhodiola to enhance physical strength, while the Sherpa people used it to climb at high altitudes, even to conquer Mt. Everest.

The Russians have studied rhodiola benefits extensively over the past 70 years, mostly for improving work performance and endurance while fighting insomnia, fatigue, anxiety and depression. It has also been used to cleanse the body, fight cancer and help treat tuberculosis.

What Is Rhodiola?

Rhodiola rosea is a stress-busting supplement that by goes by several names, including arctic root, roseroot, king’s crown and golden root. What does rhodiola do to the body to help make it more capable of dealing with stress?

As an “ergogenic aid” and an adaptogen— or a “natural herbal product that is non-toxic in normal doses, that produces a non-specific response, and that has a normalizing physiologic influence”— rhodiola is very helpful for improving both physical and mental energy and for fighting the negative effects of stress.

It helps body adapt to stress by decreasing or preventing hormonal changes tied to prolonged stress. Research suggests that some of the ways it does this is by acting on beta-endorphins and opioid neuropeptides to enhance stress tolerance and by positively affecting other stress adaptation factors.

Studies have found that Rhodiola rosea contains more than 40 kinds of chemical compounds. Active constituents found within rhodiola that are responsible for its pharmacological effects include rosavin and salidroside. Rosavin is the only constituent unique to Rhodiola rosea within the Rhodiola plant family, while salidroside is common to most other rhodiola species.

Rosavin is found in higher concentrations than salidrosides, with approximately a 3:1 ratio within Rhodiola rosea. In animal studies, it’s been found that rosavin contributes to rhodiola’s benefits by having antidepressant-like, adaptogenic, anxiolytic-like and stimulating effects.

Benefits

1. Helps Burn More Belly Fat

One of the many incredible characteristics of rhodiola is that it helps your body burn stored fat more efficiently as fuel. We all know that exercise can increase fat loss, but if you want an extra edge, then consider taking rhodiola along with regularly exercising to accelerate your weight loss efforts.

What allows rhodiola to help lose belly fat? Certain animal studies have found evidence that Rhodiola rosea might reduce visceral white adipose tissue and increase hypothalamic norepinephrine to help prevent diet-induced obesity.

Rhodiola’s most active compound, rosavin, has been shown to trigger a fat-burning response. Because it helps normalize cortisol levels, rhodiola may also reduce cravings for unhealthy “comfort foods” and delay fat-accumulation that is tied to high cortisol levels (especially fat around the abdomen/belly).

Rosavin works by stimulating an enzyme called “hormone-sensitive lipase,” which has the ability to breakdown fat that is stored in adipose tissue (in the belly area). Some sources suggest that if you combine taking rhodiola extract with doing moderate exercise, the breakdown of belly fat increases even more.

2. Increases Energy and Athletic Performance

Research implies that if you’re looking for a natural way to boost energy and increase athletic performance, then rhodiola may be for you. Today, one of the most popular uses of rhodiola is for increasing energy, stamina and strength.

Rhodiola may help increase your stamina and endurance by increasing your red blood cell count and lowering oxidative damage. Red blood cells carry oxygen to muscles, and having a higher count can dramatically improve an athlete’s performance and help to delay fatigue. Rhodiola benefits work by boosting EPO, also known as erythropoietin, which stimulates RBC production.

According to a study published in the International Journal of Sports Nutrition and Exercise Metabolism, rhodiola has anti-inflammatory benefits that aid rapid recovery of muscles and improve endurance. Another study performed on rats found that supplementing with rhodiola could increase endurance by allowing the animals to swim 25 percent longer. The improvements happened because rhodiola was found to increase synthesis of ATP, which is essential for cellular energy.

3. May Help Fight Physical and Mental Fatigue

You don’t have to be an athlete to experience the benefits of rhodiola. Not only can it help reduce physical fatigue, but it may also decrease mental fatigue and symptoms like brain fog or lack of concentration.

Rhodiola is also often used to help people overcome exhaustion from low-intensity, but frequent, exercise or movements. Rhodiola has been shown to increase workplace performance and decrease the effects that sleep deprivation can have on your body.

A 2012 systematic review of 11 randomized, controlled trials that focused on rhodiola’s anti-fatigue effects found that “some evidence suggests that the herb may be helpful for enhancing physical performance and alleviating mental fatigue.” However, further studies are needed.

4. Helps Lower Cortisol

One of the main reasons people turn to adaptogenic herbs like rhodiola is to help balance cortisol levels, which can be beneficial for slowing age-related symptoms and for looking and feeling better. Studies indicate that rhodiola can be helpful for calming your body when your nervous system goes into “fight or flight” mode due to dealing everyday stressors.

When the hormone cortisol stays high for a long period of time, such as from emotional or physical stress, it can cause you to experience stress-related symptoms, such as:

• lowered blood glucose response
• abdominal weight gain
• thyroid issues
• hormone imbalance
• decreased memory
• weakened immunity

By keeping cortisol levels balanced, you can improve your health in multiple ways, especially when it comes to feeling younger and more energized. High cortisol levels over an extended period of time may contribute to accelerated signs of aging, higher levels of psychosocial stress, poorer cognitive performance, atrophy of memory-related structures of the brain, weight gain and exhaustion — exactly the reason why rhodiola may make a helpful anti-aging supplement.

5. Can Help Fight Depression and Improve Brain Function

Another benefit of supplementing with rhodiola is that it’s been shown to help improve cognitive functioning and to help as a depression natural remedy.

Rhodiola may help to increase the sensitivity of your neurons (cells of your brain and nervous system), including the two neurotransmitters serotonin and dopamine. These neurotransmitters are known for increasing focus, memory, pleasure, and overall mood improvement — making them very important for preventing anxiety and depression.

In animal studies, rhodiola has also been shown to help repair damaged neurons in the hippocampus, a region of the brain considered to be the center for emotion, memory and the autonomic nervous system regulation.

Many doctors of functional medicine prescribe rhodiola as an effective natural alternative to anti-depressant medications. This works because rhodiola may increase dopamine sensitivity, which has been shown to improve moods and also to help fight food cravings and addictions.

A small 2015 study that was supported by the National Center for Complementary and Integrative Health (NCCIH) tested rhodiola against the drug sertraline (often prescribed to treat depression) and a placebo in 58 adults with mild-to-moderate major depressive disorder. Results showed that all treatments were similarly effective in reducing depressive symptoms (there were no significant difference found between groups at the end of the study), but the participants who took rhodiola had fewer side effects than those who took sertraline.

Can rhodiola also relieve anxiety? A trial involving 80 “mildly anxious participants” found that compared to controls, the experimental group (taking Rhodiola rosea in the form of 2 × 200 mg dose Vitano®) demonstrated a “significant reduction in self-reported, anxiety, stress, anger, confusion and depression at 14 days and a significant improvements in total mood.” No relevant differences in cognitive performance between the rhodiola and untreated groups were observed. Rhodiola supplementation was shown to have a “favourable safety tolerability profile.”

Another small pilot study including 10 adults with anxiety found that supplementing with 360 milligrams of rhodiola daily for 10 weeks led to significant improvement in symptoms of generalized anxiety disorder and a reduction in the Hamilton Anxiety Rating Scale scores.

Uses and Dosage Recommendations

When should you take rhodiola? And what is the ideal rhodiola rosea dosage?

Here’s what you need to know about rhodiola supplementation:

• As a dietary supplement, rhodiola root extract is usually taken in capsule or tablet form. You may also take it as a tincture, but most people find capsules to be most convenient.
• Look for Rhodiola rosea as either SHR-5 extract (or an equivalent extract) that has approximately 3 percent rosavins and 1 percent salidroside.
• The recommended supplemental dose of Rhodiola rosea extract (containing rosavin) is around 250–700 milligrams total per day (typically split into 1–2 doses).
• Randomized, controlled trials have studied a range of rhodiola doses for treating conditions such as depression and fatigue. Many use R. rosea extract in doses between 350–1500 milligrams daily.  Doses as low as 8–300 milligrams/day have even been shown to help reduce fatigue. It’s recommended that you take no more than about 700 milligrams daily without speaking with a doctor first or being monitored.
• For help with weight loss, studies have found that taking a combination of C. aurantium (bitter orange) and R. rosea helps to best prevent obesity and health problems caused by over-feeding. Ashwagandha and rhodiola for weight loss also seems effective.
• Ideally, rhodiola should be taken about 15 minutes before meals. Higher doses should be split into two to help with absorption (such as one dose before breakfast and one before dinner).
• According to the ancient practices of Traditional Chinese Medicine and Ayurvedic medicine, herbs, roots and mushrooms are absorbed better when taken alongside a “warming herb” (like black pepper or long pepper) and with a healthy fat of some kind. Rhodiola supplement blends that contain these types of ingredients may be absorbed more efficiently, although this has not been studied thoroughly.
• Taking rhodiola in fermented (pre-digested) form may also help with absorption. Check your chosen supplement for information about fermentation.

How to make Rhodiola rosea tea:

• Another way to benefit from rhodiola is to drink Rhodiola rosea tea, traditionally used to help calm nerves, reduce anxiety and promote restful sleep. To prepare homemade rhodiola tea, you’ll first need to purchase rhodiola roots that have been dried and ground.
• Start by steeping about five grams of rhodiola roots in hot water. Either use a steeper or pack tea bags with the root. Make sure the water is not very hot or boiling, keeping it no higher than 85 degrees Fahrenheit (boiling point is 212 degrees F). For the best results, steep the tea for about four hours.
• To speed up this process, you can also use rhodiola tinctures and liquid extract, which can be added to warm water with lemon or another herbal tea, such as chamomile or green tea.

Side Effects and Precautions

What are the side effects of rhodiola? Rhodiola has been found to be generally well-tolerated by most people, and, according to some studies, less likely to cause side effects than prescription drugs such as antidepressants.

That being said, when rhodiola is taken orally it can potentially cause side effects like temporary dizziness and dry mouth. If these side effects persist, you should stop taking rhodiola. If you’re already taking medications and interested in trying rhodiola as an alternative, it’s best to speak with your doctor first before stopping any medication.

Most researchers have reported that while R. rosea may have beneficial effects on physical performance, mental performance and certain mental health conditions, more research is still warranted.

Final Thoughts

• Rhodiola rosea is an adaptogen herb that is taken in extract and/or supplement form to help improve mental and physical tolerance to stress.
• Rhodiola benefits include normalizing cortisol levels, helping with fat-burning and weight loss, fighting depression and anxiety, improving athletic performance and preventing or treating fatigue.
• Rhodiola is well-tolerated and unlikely to cause side effects, but it may temporarily cause dry mouth or dizziness. The recommended dosage is between 250–500 milligrams taken once or twice daily (most studies use about 350–1500 milligrams daily).

The post Rhodiola Benefits: Burning Fat for Energy, Beating Depression + More appeared first on Dr. Axe.

Herbal medicine is an integral part of Chinese culture and the practice of Traditional Chinese Medicine that has been used for thousands of years, and there are specific Chinese herbs used the most often. The emperor Shennong is said to have tasted 100 herbs, which allowed him to teach the Chinese people how to use them in their diets and treatment for illness.

These top Chinese herbs help the body stay in balance — nourishing the qi, or energy force that’s essential for overall health, and the jing, which is known as our essence.

Luckily, today we have access to these top Chinese herbs and gaining health naturally, using a holistic approach to healing, is essentially at our fingertips. By working to strengthen and nourish your vital organs and help your body maintain balance, even when faced with emotional and environmental influences, we can use Chinese herbs at home to stay healthy and vibrant.

What Are TCM Herbs?

Descriptions of herbal therapy using the top Chinese herbs occurs in the earliest texts of Chinese medical practice. It’s common for practitioners of Chinese medicine to prescribe herbs for physical and psychiatric symptoms.

These therapeutic herbs are known to help coordinate the natural balance of the yin and yang. This is the main principle of Traditional Chinese Medicine that has been practiced for thousands of years.

Disease in TCM is the result of interactions among different parts of the body and the environment. There’s the idea of the three treasures (qi, shen and jing):

• Qi is our life source or bodily energy. When we experience too much stress, both mentally and physically, it can affect our qi and lead to problems such as stagnant energy within organs, like the liver and kidneys.
• Shen is our spirit or mind. It’s what allows us to think and feel, and it’s responsible for our cognitive and emotional presence.
• The final treasure is jing, which is our essence that determines our physical and energetic characteristics. Just like our qi, jing can also be diminished when we undergo too much stress. To keep our essence and vitality, we need to maintain a healthy, holistic lifestyle, eat a nutritious diet and turn to Chinese herbs when we need to restore balance.

How do you know that your jing is draining and needs to be “replenished” with Chinese herbs and lifestyle changes? You may notice signs of early aging, like bags under your eyes and hair loss, and you may begin to feel tired, unable to focus and even lifeless.

Practitioners of TCM believe that when your jing is deficient, your immune system suffers, and you are more likely to get sick. We need to manage stress with practices like acupuncture and time outdoors (forest bathing), eat well, and get enough rest in order to fuel our three treasures and keep them working harmoniously.

Top 15 Chinese Herbs and Superfoods

1. Deer Antler

Deer antler is the immature tissues that surround the bone and cartilage found inside the tips of live deer antlers. It has been recorded in Chinese medical classics from 2,000 years ago and is believed to nourish the yin, invigorate the spleen, promote blood flow, strengthen the bones and muscles, and tone the kidneys.

Research shows that in TCM, deer antler is used to treat a variety of diseases, such as uterine fibroids, menstrual disorders, osteoporosis, arthritis and mastitis. It’s also used to heal chronic wounds and reduce physical fatigue.

Today, deer antler spray products are available online or in health food stores. They are commonly used as supplements in the fitness and sports industries to increase muscle mass and support recovery from injuries.

2. Cordyceps

Cordyceps are a class of ascomycetes fungus that are more commonly known as medicinal mushrooms. Practitioners believe it to be one of the top Chinese herbs because it has the power to treat kidney disorders, improve respiratory infections, promote reproductive health, stop bleeding, boost energy and soothe the lung.

This time-honored superfood, which first originated in TCM at least 5,000 years ago, is mentioned in old Chinese medical books and used by folk healers to treat over 20 different ailments, from heart disease to bronchitis.

Wild cordyceps are difficult to obtain, but scientists are now reproducing the fungus synthetically in lab settings so they can be more readily available to the public. You can easily find them in tablet, powder and capsule forms.

3. Fo-Ti

Fo-ti (or he shou wu) is one of the top Chinese herbs that’s used in TCM to support liver and kidney health, induce calmness, nourish the heart, and fight the effects of aging. It’s known as a “youth-giving tonic” that’s valued for its invigorating and adaptogenic properties.

It’s also believed to balance the yin and yang energies by treating a yin deficiency that can lead to health issues like stress, anxiety, aging and fatigue.

Researchers at China Pharmaceutical University in Nanjing found that various clinical studies provide evidence of fo-ti benefiting sleep disorders, neurodegenerative diseases and high cholesterol.

Traditionally, fo-ti root is used by itself or cured in a soup of black bean sauce, but it’s also available raw and steamed. You can also use fo-ti in supplement, powdered, tea or tincture forms.

4. Ginseng

Panax ginseng has been used as an herbal remedy in China for thousands of years. It’s one of the most valued medicinal herbs, with the name panax meaning “all healing.”

In Traditional Chinese Medicine, ginseng is valued for its ability to improve a number of pathological conditions and illnesses, like diabetes, fatigue, anorexia, palpitations, shortness of breath, insomnia, impotence and hemorrhage.

Ginseng is recommended for patients with low qi, coldness and a yang deficiency. It can help alleviate digestive conditions, improve mental activity, enhance longevity, induce calming and sedative effects, and nourish or tonify five vital organs of the body: the spleen, lung, heart, kidney and liver.

Today, you can find ginseng in dried, powdered, capsule and tablets forms, but for 5,000 years, the Chinese people have been using ginseng roots to make tea. In fact, in Chinese medicine, practitioners recommend that all adults over 40 years old drink one cup of ginseng tea every day.

5. Reishi

Reishi, or Lingzhi in Chinese, is known as the “king of mushrooms” because of its incredible list of health benefits. In TCM, reishi mushroom is commonly dried, cut into slices, boiled in hot water and steeped to make a healing soup or tea.

Practitioners of TCM use it to nourish the heart, preserve liver health, promote calmness, slow aging, and enhance vitality, strength and stamina. It’s known to symbolize well-being, longevity and divine power — nourishing our three treasures and helping us maintain our health.

Reishi is packed with antioxidants and healing compounds like polysaccharides, triterpenes and complex sugars known as beta-glucans.

Today, it’s easy to find reishi mushroom in powder, capsule and extract forms, as it has become a popular remedy for fighting health conditions naturally. It’s used to reduce inflammation, prevent heart disease, stabilize blood sugar levels, balance hormones and even work as a natural cancer treatment.

6. Rehmannia

Rehmannia, or Chinese foxglove, is an herb that’s commonly used in herbal combinations to treat a range of health concerns, such as diabetes, allergies, weakened bones and fever. In Traditional Chinese Medicine, rehmannia is believed to regulate kidney and liver function and improve blood circulation. It’s used to purify the kidneys and treat adrenal fatigue.

For patients with diabetes, rehmennia root has been proven to work as a tonic that has beneficial effects on blood glucose, neuropathy and kidney damage. There’s also evidence of rehmannia having anti-inflammatory and antioxidant effects.

It’s used by practitioners of Chinese medicine to treat skeletal diseases, like osteoporosis, as well.

7. Bone Marrow and Bone Broth

Bone broth has been used as a traditional healing food for thousands of years. A stock made from the bones and marrow of an animal, it was often consumed for its healing compounds in order to nourish the kidney, liver, lung and spleen, as well as to reduce inflammation.

In TCM, bone marrow and broth is known for its warming, calming and nourishing effects. This is why they are used to promote immune function, boost energy levels and support a healthy mood.

Bone broth is valued for its ability to strengthen qi, warm the yang and build blood.

Bone broth benefits also promote liver function, helping the liver detoxify heavy metals and other toxic exposures that can make you sick.

8. Goji Berries

Since 200 B.C., goji berries have been used in Traditional Chinese Medicine. In China, goji berries are known as “wolfberry fruit,” and they were mentioned in the oldest book of Chinese herbs in existence, “Shen Nong Ben Cao Jing.”

Practitioners of Chinese medicine view goji berries as calm and sweet. They are known to act positively on the liver and kidney because of their detoxifying properties, thereby contributing to qi and essence.

Goji berries have proven to be an excellent source of antioxidants, amino acids and 20 other trace minerals, including selenium, potassium and iron. The list of goji berry benefits is extensive and includes its ability to boost immune function, promote healthy skin, protect eye health, regulate blood sugar levels, improve mood, boost fertility, detoxify the liver and fight cancer.

In China, goji berries are commonly cooked and added to recipes like rice congee, tonic soups and dishes made with chicken, pork or vegetables. They are also used to make various teas, juices and wines.

9. Organ Meats

Organ meats, or offal, can be enormously healthy and have been valued in Traditional Chinese Medicine for more than 3,000 years. Practitioners of TCM believe that when you consume organ meats, especially liver and kidney, from animals, it supports the same organ in your own body.

They help optimize the function of your organs and promote their repair when needed.

Organ meats are some of the most nutrient-rich foods on the planet. They provide B vitamins, vitamin A, selenium and folate.

Organ meats can reduce inflammation, support the immune and cardiovascular systems, promote proper brain functioning, prevent anemia, and boost fertility.

Remember, never eat meat organs that come from animals that weren’t free-range and appropriately fed. Look for organ meats from organic, grass-fed beef, organic, pasture-raised chicken and wild venison.

10. Miso

Miso paste, which is made from fermented beans, has been used traditionally to help battle a range of health conditions, including inflammation, fatigue, gastric ulcers, high blood pressure and digestive issues. Traditionally, miso is made by combining cooked soybeans and other legumes with a bacteria called koji.

Because miso is fermented, it’s brimming with probiotics that work to balance our good and bad gut bacteria. Studies show that this helps improve digestive energy and nourish qi so the digestive system can focus on breaking down foods, absorbing nutrients and promoting immune function.

In Chinese medicine, soup made with miso paste is used to boost the immune system and treat respiratory conditions, like sinus congestion or the common cold. It’s known as a warming food that energizes the body, and sometimes, seaweed is added to the soup to help expel phlegm.

It’s easy to find miso paste or miso soup in your local grocery store, but there are a few things you should keep in mind when looking through the products. Buy miso that’s been fermented for at least 180 days, and make sure that it’s certified organic miso that’s been refrigerated.

11. Royal Jelly

Royal jelly is produced by young nurse bees and acts as a main source of food for the colony’s queen. In Traditional Chinese Medicine, royal jelly is used to fight respiratory conditions (including cough, sore throat, cold and flu), aid digestion and build endurance. It’s known to support the liver, kidneys and pancreas.

Royal jelly is also known for its protective effects on reproductive health, wound healing, neurodegenerative disorders and aging. In Chinese medicine, it’s used to normalize and regulate all body functions and nourish your jing, resulting in increased vitality and overall health.

Royal jelly is very potent, so you only need about half a teaspoon per day to obtain its many benefits. It can be eaten raw or mixed with honey to make a spread.

12. Eggs and Fish Roe

Eggs from birds and fish are commonly consumed in Chinese medicine to build jing, or your “essence.” Like your DNA, your jing determines your physical and energetic attributes.

As mentioned before, practitioners believe that your jing can leak from the body when you live a life with too much stress and anger or when you lack sleep.

Eating poultry and fish eggs is said to help preserve and even replenish your jing.

Consuming eggs helps promote your reproductive health, according to practitioners of Chinese medicine. Eggs are nutrient powerhouses, packed with important vitamins for reproduction, like vitamin B12, folate and vitamin D.

Research published in Clinical Interventions in Aging indicates that components of fish roe possess antioxidant and anti-aging activities, as it contains vitamins, proteins and unsaturated fatty acids.

13. Seaweed

Chinese people have used seaweed and marine organisms for their potent pharmacological activities for more than 3,600 years. Seaweed is widely present in the Asian diet, and observational studies show that it has a range of health benefits against chronic diseases, like cardiovascular disease, diabetes and cancer.

There are actually 171 species of medicinal seaweeds in China, but some species are particularly popular in Chinese medicine. Kelp, a type of brown algae, works as a natural anti-inflammatory agent and contains iodine, a mineral that supports thyroid and cognitive health, while protecting you from certain kinds of cancer.

Different kinds of kelps are often used in Chinese medicine, like kunbu (or kombu in Japanese), which is used by practitioners to reduce phlegm, soften hardness and cleanse heat from the body.

Sargassum is a type of brown seaweed that’s been used in Traditional Chinese Medicine for nearly 2,000 years. Research indicates that practitioners use it to treat a variety of conditions, including Hashimoto’s disease, inflammation, bacterial and viral infections, and cancer.

A 2021 study found that seaweed polysaccharides have significant neuroprotective and reparative activities, and they may even provide the next breakthrough in neurodegenerative disease treatment, according to researchers.

Foods that come from the sea, including seaweed and sea vegetables, are known to replenish your jing, increase your vital energy and support your immune system.

14. Schisandra

Schisandra berry, or wu wei zi, means “the fruit of five tastes” in Chinese because it has five distinct flavor properties: bitter, sweet, sour, salty and hot. Schisandra has been used in Traditional Chinese Medicine for thousands of years, and it’s valued for its ability to work in multiple “meridians” within the body to help restore internal balance and health.

According to TCM practitioners, schisandra helps balance the three treasures, or cornerstones within the body — the jing, shen and qi. These treasures have shown to be essential energies for sustaining human life and balance.

Schisandra is also known for its “qi-invigorating” action. This is due, at least in part, to the berry’s ability to fortify our antioxidant status and protect us from both internal and external threats.

Schisandra is available in many forms, such as a tincture, powder, extract, capsule and tea.

15. Chestnuts

Chestnuts, or Castanea, are a group of trees that produce an edible nut. We call these nuts chestnuts and enjoy them for their mildly sweet taste.

In Traditional Chinese Medicine, chestnuts are considered a warming food that nourishes the qi of the kidneys, spleen and digestive system.

Chestnuts contain antioxidants and fiber that help protect the heart and aid digestions. They are also excellent sources of manganese, vitamin C and B vitamins.

These nutrients give chestnuts the power to support bone health, improve brain function and boost the immune system.

Research also suggests that chestnut extract has a positive effect on the strain of beneficial probiotics that are found in the gastrointestinal tract. This can help improve gut health.

Chestnuts are commonly consumed after they are roasted. This promotes their warming and nourishing properties.

Related: Dong Quai — 6 Benefits of an Ancient Chinese Remedy

How to Use

You may not find all of these herbs on the menu at your local restaurant, but they can be purchased at health food or specialty stores in many forms, such as powders, teas, capsules and dried herbs.

It’s not uncommon for these ingredients to be used in special formulas made to fight or prevent prevalent issues like inflammation and weakened immune system. Mushroom powder, for example, has become increasingly popular and can be added to coffee or smoothies.

A holistic doctor or practitioner may also recommend these herbs to his or her patient as a natural therapy protocol. Along with consuming these herbs, other forms of TCM therapy include acupuncture and breathwork.

History

Using Chinese herbs has a long history in TCM. It was once customary for Chinese families to have a repertoire of household herbal formulas that were used to treat a number of medical problems and address life changes (like pregnancy and menopause) and the seasons.

Research published in the Western Journal of Medicine suggests that a typical practitioner of Chinese medicine may routinely use between 200 and 600 herbs or substances to treat his or her patients.

Oftentimes, physicians practicing TCM combine several herbs. One herb serves as the principal component, and the others work as adjunctive agents that assist the medicinal effects.

A practitioner assesses his or her patient’s signs and symptoms and then prescribes an herb or herbal combination with an overall goal to restore the person’s balance of yin and yang.

Another well-known and researched concept of TCM is the yin and yang, which are two opposing but complementary energies that must be balanced in order to achieve good health. If the body is too cold, too hot, too damp, sluggish, overwhelmed and the list goes on, Chinese herbs are used to restore balance and alleviate these symptoms.

Chinese medicine doesn’t separate the mind and body but believes, instead, that these two forces interact with each other. This is why Chinese herbs are often used to improve symptoms related to issues of both mental and physical health — or suffering from a qi deficiency.

Instead of targeting one specific symptom and possibly even masking the cause of the problem, these top Chinese herbs are meant to address the root of the issue.

For example, instead of treating depression as only a physiological issue, practitioners of Chinese medicine believe that depression has a somatic linkage that’s caused by a disruption of normal emotional activity and therefore causes excess stress and damage to the internal organs. Do you see how the emotional and physical symptoms are connected and need to be treated as a whole, interrelated issue?

Risks and Side Effects

The main concerns about the use of Chinese herbs and any herbal medicine are the potential interactions with prescribed medications and the adulteration of herbs with pharmaceuticals — meaning when herbs are mixed with other unknown ingredients that can cause side effects.

When purchasing Chinese herbs, make sure to read the ingredient label carefully. Look for the scientific names, and when available, choose organic options from a reputable company.

Read the label carefully, and follow the dosage recommendations. Whenever you use a dietary supplement or medicinal herb for the first time, it is wise to consult your health care provider beforehand.

Final Thoughts

• Practitioners of Chinese medicine use these 15 top Chinese herbs, and others, to help their patients nourish their bodies, absorb qi, which is their vital energy force, and maintain jing, which is their essence.
• Chinese herbs, along with other forms of TCM therapy like acupuncture, promote the health of our organs, relieve pain and help us sustain balance, keeping us healthy and energized.
• These top Chinese herbs for nourishing your qi and jing have been used by Chinese physicians and families for thousands of years. Luckily, they are readily available today, so everyone can take advantage of their many health benefits.

The post Top 15 Chinese Herbs & Superfoods to Boost Health appeared first on Dr. Axe.

Did you know that there are over a hundred herbs and spices that can be consumed or used topically for healing? These natural foods possess a number of beneficial properties and work to reduce inflammation, improve the health of your heart, boost your immune system, and even prevent and fight cancer.

With so many natural remedies at your disposal, the need for prescription medications goes down considerably.

In fact, in the field of herbal medicine, naturally occurring, plant-derived substances are used to treat illnesses within local or regional healing practices. Well-known systems of herbal medicine like Traditional Chinese Medicine and Ayurvedic Medicine believe in the central idea that there should be an emphasis on health rather than on disease.

By using healing herbs and spices, people can thrive and focus on their overall conditions, rather than on a particular ailment that typically arises from a lack of equilibrium of the mind, body and environment. Not only will these anti-inflammatory herbs and spices boost your health protection, but these seasonings will also boost the flavor profile and make your food simply taste better.

Therefore, I suggest that you bulk up your spice cabinet and start cooking with fresh herbs — perhaps blended into your own seasoning blends — that provide therapeutic components you probably didn’t realize were there. There are also some more obscure herbs and spices (such as gymnema sylvestre) that can be found in tea, extract, capsule and tablet forms to relieve specific conditions, from infertility and menopause symptoms to diabetes, liver disease and cognitive decline. The possibilities are limitless!

101 Herbs and Spices for Healing the Body

1. Aloe Vera

Aloe vera contains vitamins and minerals that are needed for the proper function of all body systems. It also contains enzymes, laxative compounds, anti-inflammatory fatty acids and wound-healing hormones.

Aloe vera can be used to soothe skin irritations, burns, wounds and rashes; treat cold sores; moisturize your hair and scalp; and reduce inflammation when used topically. When taken internally, aloe vera works to relieve constipation, aid digestion, boost your immune system and even improve diabetes symptoms.

2. Anise

The seed and oil of anise can be used to relieve several health conditions. Anise aids digestion, works as an anti-flatulence agent, and can be used to relieve coughs and colds. It can also increase urine flow, stimulate your appetite, ease menstrual discomfort, increase sex drive and increase milk production in women who are breastfeeding.

3. Annatto

Annatto is derived from the seeds of the achiote tree, and it’s often used as a coloring agent because of its bright color that ranges from yellow to deep orange. Aside from its ability to color food naturally, annatto also contains antimicrobial properties and antioxidants, making it useful for killing bacteria, aiding wound healing, supporting your cardiovascular and eye health, and protecting your liver.

Some people may have an allergy or intolerance to annatto, so introduce it into your diet slowly to make sure it doesn’t cause any adverse reactions.

4. Arrowroot

Arrowroot is the starch that’s obtained from the rhizomes of a perennial herb called Maranta arundinacea. It can be used to aid digestion, treat urinary tract infections, help fight foodborne pathogens, relieve mouth pain and boost your immune system. The best way to use arrowroot for healing is to take it internally by mixing the powder into juice or any other beverage.

5. Asafoetida

Asafoetida is a resinous gum that’s derived from the perennial fennel plant. You can use asafoetida in powder form to relieve chest congestion and asthma; treat digestive issues like IBS, diarrhea, constipation and gassiness; regulate your blood sugar levels; and lower your blood pressure. You can add powdered asafoetida to soups and stews or purchase it as a supplement in tincture or capsule form.

6. Ashwagandha

Ashwagandha is an adaptogenic herb that can lower cortisol levels and balance your thyroid hormones. It has also been proven effective in supporting your adrenal function, helping you overcome adrenal fatigue that occurs when your adrenals are overtaxed by stress. Some other ashwagandha benefits include its ability to support your brain health, improve your mood, increase your stamina and inhibit the proliferation of cancer cells.

7. Astragalus Root

Astragalus root has been used in Traditional Chinese Medicine for thousands of years. It’s an adaptogenic herb that helps the body fight off stress and disease.

It boosts the health and function of your immune, cardiovascular and respiratory systems; helps heal wounds; may help prevent diabetes; slows the growth of tumors; and alleviates symptoms of chemotherapy. The antioxidants found in astragalus root help you combat disease and aging due to free radical damage.

You can find astragalus in many forms, including as a tincture, capsule or topical ointment.

8. Barberry

Barberry is a berberine-containing plant that is used to fight infections due to its antibacterial, antifungal and antiprotozoal properties. Barberry can also be used to prevent and treat diabetes, aid digestion, cleanse your liver and gallbladder, and improve your cardiovascular health by improving hypertension, cardiac arrhythmias and ischemic heart disease.

9. Basil

Basil is an aromatic herb in the mint family that anti-inflammatory, anti-stress and antibacterial properties. It also works as a pain reliever, blood vessel protector, immune booster and cancer fighter. Basil contains essential oils that are rich in antioxidants and are responsible for the many benefits of basil.

10. Bay Leaf

Bay leaves come from the ancient tree Laurus nobilis, and it’s often used in cooking because of its distinctive savory flavor. Bay leaf has antimicrobial, antifungal and antioxidant properties. It can be used to help fight cancer, improve insulin function, improve cholesterol levels, prevent candida, treat dandruff, improve skin infections and support wound healing.

11. Berberine

Berberine is a natural alkaloid that’s found in a variety of traditional herbs, including barberry, goldenseal and turmeric. It’s sold as an extract that can be used to fight bacteria, helping treat conditions that are conventionally treated with antibiotics. Berberine also potentially works as a natural remedy for diabetes, high cholesterol, heart disease, obesity, Alzheimer’s disease, lung inflammation, SIBO and cancer.

12. Black Cohosh

The roots and rhizomes of black cohosh, a flowering plant native to North America, are used to treat or relieve a number of hormonal issues, including menopause symptoms, like hot flashes, trouble sleeping and bone loss. Black cohosh provides a safe alternative to hormone replacement therapy, which is often used for menopause relief, and it can also help women manage PCOS and treat uterine fibroids.

13. Black Currant

Black currant is a small shrub that belongs to the gooseberry family of plants. The bush produces dark purple, nutrient-dense berries that are loaded with vitamin C.

These berries are rich in anthocyanins, which possess many health-promoting properties, including the ability to help prevent obesity, heart disease, cancer and diabetes. Eating black currant berries can also promote eye health, kill pathogens and viruses and boost your immune system.

14. Boldo

Peurnus boldus, more commonly known as boldo, is a Chilean tree that has been used for thousands of years for its medicinal benefits. It’s an effective antioxidant that can be used to prevent diseases caused by free radical damage.

Boldo is known to help relieve gastrointestinal issues, bladder infections, gallstones and liver disease. It also works as a diuretic, increasing urine flow and promoting detoxification.

15. Borage

Borage is a plant that’s used for medicinal purposes. The flowers, leaves and oil from the seeds can be used to improve skin conditions like eczema, reduce fever, and relieve conditions like cough, rheumatoid arthritis and pain caused by inflammation.

Borage oil contains high amounts of GLA, a type of omega-6 fatty acid that is helpful for treating a wide range of health issues, like PMS symptoms, ADHD, bone loss, hormone imbalances, respiratory conditions, heart disease and stroke.

16. Boswellia Serrata

Extracts derived from tress of the genus called boswellia contain powerful compounds that can reduce inflammation, fight cancer and prevent heart disease. Use boswellia extract to improve your immunity, reduce arthritis pain, speed up healing and prevent autoimmune disease.

17. Bupleurum

Bupleurum is a plant that has been used in Traditional Chinese Medicine to promote detoxification for over 2,000 years. You can also use bupleurum to improve the health of your liver, boost adrenal gland function, treat depression associated with PMS or menopause, relieve seizures, and fight ovarian cancer.

18. Burdock Root

Burdock is a biennial plant in the daisy family. The root contains health-promoting antioxidants, including quercetin, luteolin and phenolic acids.

It can be consumed in powdered, fresh, dried or tea form to promote detoxification and circulation, strengthen the lymphatic system, protect you against diabetes, and help heal skin conditions like acne, eczema and psoriasis. Burdock root is also used to combat cancer and improve arthritis.

19. Calendula

Calendula is a plant that’s taken orally and used topically to treat or relieve a number of health concerns. It possesses powerful anti-inflammatory capabilities, helps speed healing, relaxes muscle spasms and improves oral health. Calendula also contains antimicrobial and antiviral properties, and research shows that it can be used to relieve irritations from cancer treatments like radiation and chemotherapy.

20. Cardamom

Cardamom is made from the seed pods of various plants in the ginger family. It’s rich in phytonutrients and manganese.

Consuming ground cardamom can help fight bad breath and the formation of cavities, lower your blood pressure, improve diabetes symptoms, aid your digestive system, and fight cancer.

21. Cat’s Claw

Cat’s claw is a wood vine that grows in the Amazon rainforest. It has antioxidant, antiviral, anti-inflammatory and anti-mutagenic properties.

You can use cat’s claw in extract, capsule, tablet and tea form to combat arthritis, improve digestive problems, boost immunity, lower blood pressure, improve DNA damage and fight cancer.

22. Cayenne Pepper

Cayenne pepper is a shrub that makes hollow fruit that grows into long pods and adds a spicy flavor to various dishes. These pods are available in fresh, dried or powdered form and valued for their many health benefits.

Cayenne can be used to support digestion; prevent blood clots; relieve migraine, nerve and joint pain; promote detoxification; improve allergy symptoms; and support weight loss.

23. Chamomile

Chamomile plants are used to improve several health conditions, including allergies, insomnia, anxiety, depression, arthritis and gastrointestinal disorders. Chamomile benefits also include its ability to help fight skin irritations; relieve toothaches, PMS symptoms and muscle spasms; reduce inflammation; and heal wounds.

24. Chicory Root

Chicory root is a plant-based starch that’s categorized as a soluble fiber and prebiotic. It is often taken as an extract or supplement to relieve digestive issues like constipation, diarrhea, IBS, gas and bloating.

Chicory root also works as a natural remedy for managing diabetes, protects the liver from toxicity and free radicals, reduces inflammation, and relieves stress.

25. Chives

Chive, or Allium schoenoprasum, is a perennial plant that is closely related to scallions and leeks. Chives are often used as a flavoring herb, but they also act as a mild stimulant and diuretic. Chives have antiseptic and antibacterial properties, and they work as a natural bug repellant as well.

26. Cilantro

Cilantro is a versatile herb that contains many healing properties, including phytonutrients, phenolic compounds and flavonoids. Cilantro benefits include its ability to promote the detoxification of heavy metals, reduce anxiety, improve sleep, lower blood sugar levels, boost your heart health, support your digestion, promote skin health and fight free radical damage that can lead to a number of degenerative diseases.

27. Cinnamon

Cinnamon is a spice that comes from the bark of the Cinnamomum tree. The compounds found in cinnamon and extracted to make cinnamon oil make this one of the most beneficial spices on earth. Cinnamon health benefits come from its anti-inflammatory, antioxidant, antimicrobial, anti-diabetic, immune-boosting, heart-protecting and cancer-fighting properties.

28. Comfrey

Comfrey is a perennial herb that can be used topically to relieve muscle and joint pain, reduce lower back pain, and improve arthritis pain. It can also be used to speed wound healing and lessen skin irritations.

Comfrey should only be used topically for up to 10 consecutive days. Ingesting this herb can cause liver damage.

29. Coriander Seed

The dried seeds of the cilantro plant are known as coriander, which is commonly used as whole seeds or ground into powder. Consuming coriander seeds can help lower blood sugar levels, ease digestive issues, improve cholesterol levels, decrease blood pressure and prevent neurological disease.

30. Cumin Seed

Cumin seeds come from the herb Cuminum cyminum, which is a member of the parsley family. It’s often ground into a powder for cooking.

Cooking with cumin seeds can help aid your digestion, boost your immune system, promote the health of your skin, relieve respiratory conditions, promote detoxification, combat oxidative stress, fight infections and prevent diabetes.

31. Curry Leaf

Curry leaves come from the curry tree that’s native to India and Sri Lanka. Using curry leaves for flavoring provides fiber, iron, and vitamins A, C and E. They can support the health of your heart, fight diabetes, prevent or fight infections, lower your cholesterol levels, and prevent iron deficiency anemia.

32. Devil’s Claw

Devil’s claw is derived from the dried root of the Harpagophytum procumbens plant. Devil’s claw contains antioxidant and antispasmodic properties.

It’s commonly used to relieve arthritis pain because of its ability to reduce inflammation and ease pain. Some other devil’s claw benefits are digestive support and improved kidney health.

33. Dill Weed

Dill weed belongs to the same family as bay leaf, parsley and cumin. Adding chopped or whole dill weed to your recipes can help ease menstrual cramps, aid digestion, fight infections and lower cholesterol levels. Dill weed also has anticonvulsant properties, so it is used to treat epilepsy as well.

34. Echinacea

Echinacea is a cornflower that’s native to North America, and both the root of the plant and the part that grows above ground contain beneficial components. Echinacea is known for its ability to boost your immune system and reduce your chances of catching the common cold. It’s commonly used as a natural cold remedy, but it can also be used to alleviate pain, reduce inflammation, relieve constipation and improve skin problems.

35. Fennel

Fennel is a perennial herb that’s native to the Mediterranean and often used to support digestion. Dried fennel seeds and fennel seed oil are able to relieve digestive issues like gas, bloating, heartburn and colic in infants.

Fennel benefits also include its ability to treat respiratory infections, improve eye health, ease menopausal symptoms, improve heart health and lower blood pressure.

36. Fenugreek

Fenugreek is an annual herb that’s part of the pea family. Its seeds and leaves are often used to reduce inflammation, aid digestion, improve cholesterol levels, improve glycemic control and boost exercise performance. In men, fenugreek is known to increase libido, and in women who are breastfeeding, it can be used to promote milk flow.

37. Feverfew

The dried leaves of the feverfew herb are used to ease migraine pain, treat fevers, heal skin issues like dermatitis, prevent blood clots and relieve arthritis pain. Feverfew effectively reduces inflammation and eases pain naturally, and women use it to improve issues with infertility, menstruation and childbirth. The leaves can be found in tablet, capsule and liquid extract forms.