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.

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 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.

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.

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.

38. Fingerroot

Fingerroot is an herb that’s native to China and Southeast Asia. The rhizomes are consumed to reduce inflammation and inflammatory diseases, and the leaves are used for easing allergy symptoms and fighting infections. Fingerroot can also be beneficial in treating ulcers, working as a natural aphrodisiac and helping heal wounds quickly.

39. Galangal

Galangal is part of the ginger family, and it’s often used in Thai food. Some of the many galangal benefits include its ability to improve sperm count and function, reduce inflammation, fight and prevent infections, ease digestive issues, and support cognitive health.

Research shows that galangal also acts as a potentially revolutionary cancer-fighting agent, as it has proven to effectively fight and prevent a broad number of cancers and tumors.

40. Garam Masala

Garam masala is an Indian spice blend that commonly contains cinnamon, cardamom, black peppercorns, nutmeg, cumin, ginger, fennel, coriander and bay leaves. Using garam masala in your recipes can improve your digestion, fight diabetes, reduce inflammation, boost your heart health and may work to prevent cancer.

41. Ginger Root

Ginger root is the rhizome of the Zingiber officinale plant that contains 115 different chemical components. It’s often used in Asian cooking for a sophisticated flavor and is even used as a pickling spice.

It works as a potent antioxidant, reduces inflammation, boosts the immune system, supports digestion, reduces pain and lowers cholesterol levels. Ginger root benefits also include its ability to improve diabetes, reduce arthritis pain and fight cancer.

42. Ginkgo Biloba

Ginkgo biloba is a natural extract that’s derived from the Chinese ginkgo tree. It contains flavonoids and terpenoids, both of which have strong antioxidant properties and can help fight age-related diseases, like dementia and Alzheimer’s.

Ginkgo biloba benefits also include its ability to fight depression and anxiety, ease PMS symptoms, relieves headaches, boost eye health, treat ADHD, and improve libido.

43. Ginseng

Ginseng belongs to the genus Panax, and it’s used to reduce stress, improve brain function, reduce inflammation, aid weight loss, lower blood sugar levels, boost the immune system, support lung function, treat sexual dysfunction and prevent cancer.

44. Goldenseal

The dried rhizomes and roots of goldenseal are used to make liquid extracts, capsules, tablets, teas and skin care products. Goldenseal can help ease digestive issues, like diarrhea, constipation, peptic ulcers and gassiness; boost your immune system; support the health of your mouth and eyes; fight cancer; and boost your heart health.

45. Gotu Kola

Gotu kola belongs to the same plant family as parsley, celery and carrots. This herb commonly used in traditional Asian cuisines is loaded with antioxidants and helps repair skin conditions like psoriasis, reduce fever, improve blood circulation, reduces inflammation, eases depression and anxiety, and fights free radicals that can cause gastric ulcers.

46. Holy Basil

Holy basil is an adaptogen herb that can be used to relieve or ease conditions like anxiety, hypothyroidism, adrenal fatigue and acne. Research shows that holy basil benefits also include its ability to fight cancer, control blood glucose levels and regulate cortisol levels. You can find holy basil in supplement form or drink tulsi tea for these benefits.

47. Horehound

Horehound is a plant that belongs to the mint family. It’s known to work as a natural treatment for coughs because of its expectorant abilities.

Horehound also has antiseptic, analgesic, antioxidant and appetite-stimulating properties, as shown in animal research. It’s useful for relieving motion sickness and aiding digestion as well.

48. Horny Goat Weed

Horney goat weed works as a natural aphrodisiac because of its ability to increase testosterone production and estrogen levels. You can use horny goat weed to improve your libido, boost your circulation, regulate your cortisol levels, prevent bone loss, increase lean muscle mass, and treat conditions like erectile dysfunction and vaginal dryness.

49. Horseradish Root

The root of the horseradish plant can be used to fight disease because of its antioxidant power. It also has antimicrobial and antibacterial properties, which help boost your immune system and fight infections. Some other horseradish root benefits include its ability to ease respiratory issues, treat urinary tract infections, aid digestion, ease pain and possible prevent cancer.

50. Hyssop

Hyssop is a healing plant that is commonly used to relieve digestive issues, improve appetite, fight infections, improve circulation, promote skin health, and support the health of your liver and gallbladder. Hyssop can also help to prevent the common cold and ease respiratory conditions like asthma. It is available in capsules, teas and extracts.

51. Juniper Berries

Juniper berries are female seed cones that come from juniper plants. They are an excellent source of antioxidants, helping prevent and fight diseases that are caused by free radical damage. Juniper berries can also be used to fight skin and respiratory infections, improve the health of your skin, aid your digestion, boost the health of your heart, lower your blood sugar levels, and help relieve insomnia.

52. Kava Root

Kava is an herbal plant that is commonly used to ease anxiety, stress and insomnia. It also boosts the immune system, relieves headache and migraine pain, eases respiratory tract infections, and may even play a role in cancer prevention. However, kava root comes with the potential for drug abuse, and when taken by mouth, it can cause liver damage.

53. Kudzu Root

Kudzu root contains phytochemicals that can help fight disease that’s caused by inflammation and reduce signs of aging.Kudzu root can help treat alcoholism when used in appropriate doses, improve diabetes and cardiovascular health, ease digestive issues like diarrhea, and improve menopause symptoms like hot flashes and night sweats.

54. Lemon Balm

Lemon balm is a plant in the mint family that possesses antibacterial, antidiabetic, anti-stress, anti-anxiety, anti-inflammatory and antioxidant properties. It can be used to aid digestion, regulate an overactive thyroid, ease PMS symptoms, improve your sleep, boost your mood, and protect your heart and liver.

55. Lemongrass

Lemongrass is an herb that has stimulating, soothing, balancing and relaxing properties. It can be used to fight fungal and bacterial infections, reduce inflammation, repel insects, ease stomach aches, boost energy, ease anxiety, reduce fevers, ease pain, and stimulate menstrual flow.

56. Licorice Root

Licorice root is an adaptogen herb that’s a member of the legume family. Licorice root extract can be used to relieve acid reflux and heartburn, regulate cortisol levels, boost immunity, fight viral and bacterial infections, ease PMS and menopause symptoms, relieve cough and sore throat with its expectorant and anti-inflammatory properties, and ease cramps due to its antispasmodic abilities.

57. Maca Root

Maca root is considered a superfood because of its ability to make people feel more “alive.” It works to balance hormones naturally, increase fertility in both men and women, improve stamina, boost sexual function, and boost energy levels. Maca root powder contains over 20 amino acids and 20 free-form fatty acids, allowing for its status as a superfood.

58. Marigolds

The marigold flower is used to make herbal ointments, topical creams, tinctures and teas to treat a number of health conditions, including muscle cramps, eye inflammation, fungal infections, and skin conditions like eczema and dermatitis. Marigolds can also help ease digestive issues, boost the immune system, reduce inflammation and fight cancer.

59. Marshmallow Root

Marshmallow root has fibrous extracts that swell up in the body and form a gel-like substance that can work to reduce inflammation in the lining of the stomach. Marshmallow root can also be used to relieve dry coughs and colds, improve low saliva production, fight bacterial and respiratory infections, treat skin conditions, and reduce joint pain that’s caused by inflammation.

60. Milk Thistle

Milk thistle is a weed that has been used medicinally for over 2,000 years. It works by drawing toxins that can cause illness and disease out of the body.

It can effectively decrease or even reverse damage that has been done to the liver due to pollution exposure, heavy metals and the use of prescription medications. Milk thistle benefits also include its ability to protect you against cancer, lower cholesterol levels, control diabetes and reduce signs of aging.

61. Mint

Mint is one of the most popular medicinal herbs because it’s often seen in products like chewing gum and breath fresheners. Eating mint, drinking mint tea or using mint extracts can help to aid digestion, relieve headache pain, ease nausea, improve signs of depression, and relieve respiratory conditions like chronic cough or asthma.

62. Moringa

Throughout the world, just about every part of the moringa plant is used to treat a variety of health conditions, including diabetes, anemia, allergies, arthritis, epilepsy, thyroid disorders, high blood pressure, low sex drive and cancer. It has antibacterial, antifungal, antiviral, antiparasitic, antioxidant and anti-inflammatory properties, and it’s an excellent source of protein, vitamins A and C, potassium, calcium and amino acids.

63. Mugwort

Mugwort is a plant that was traditionally used to help women relieve symptoms of menopause. Today, it’s used in a method called moxibustion to reverse the breech position of fetuses and alleviating joint pain. Mugwort is also helpful in treating mild depression and attacking certain cancer cells.

64. Mullein

Mullein is an herb that contains carbohydrates, proteins, fats, oils, flavonoids and tannins, just to name a few of its components. It can be used as a natural remedy for ear infections; to calm bursitis (fluid-filled sacs) in the shoulder, elbow and hip; kill bacteria; reduce inflammation; fight infections; and help the body to get rid of mucus.

65. Mustard Seed

Mustard seeds come from various mustard plants, and they are used as a spice in many regions of the world, including as a pickling spice. They are an excellent source of folate, vitamin A, calcium, potassium, magnesium and phosphorus.

Plus, mustard seeds can reduce inflammation that causes pain and swelling; treat gum disease; boost the health of your heart, skin and hair; and help prevent or fight infections due to their antibacterial and antifungal properties. Mustard oil is extracted from mustard seeds and can be used to reap these benefits, but there are some concerns about mustard oil toxicity.

66. Nutmeg

Nutmeg is a spice that comes from the seeds of an evergreen tree. It is rich in vitamins and minerals like vitamin B6, thiamine, manganese, magnesium, folate and copper.

When it’s used in small amounts for cooking or baking, nutmeg can help aid digestion, ease pain, promote detoxification, boost cognitive function and regulate blood pressure levels. Although it’s uncommon, excessive ingestion of nutmeg can cause life-threatening toxicity.

67. Olive Leaf

Olive leaf comes from the olive tree, and it is used in extracts, powders and teas to reduce inflammation, improve cardiovascular health, boost the immune system, prevent diabetes, support cognitive function, protect the skin, kill bacteria and fungi, reduce the risk of cancer, and boost energy levels.

68. Oregano

Oregano is an herb that has been used for healing for thousands of years. Oregano has the power to reduce inflammation; fight bacterial, fungal, viral and parasitic infections; combat allergies; and even shrink tumors. Oil of oregano is extracted from the herb to make a powerful antibiotic agent that can kill many species of harmful bacteria.

69. Paprika

Paprika is a spice that’s made from a variety of peppers in the Capsicum annuum family. Capsaicin, an ingredient in hot peppers that are used to make paprika, is known to support immune function and aid in treating autoimmune conditions.

Paprika also contains many antioxidants, including carotenoids, that fight free radical damage that can cause disease, and it can be used to improve the health of your heart and eyes.

70. Parsley

Parsley is an herb that can be used fresh or as a dried spice. It has the power to fight a number of health concerns, including bad breath, inflammation, kidney stones, digestive issues, skin problems, poor immunity, bladder infection and oxidative stress.

Parsley is an excellent source of vitamins K, C and A, and it contains protective flavonoid antioxidants.

71. Passion Flower

Passion flower is a plant that is used in tea, extract, infusion and tincture forms to relieve menopause symptoms like hot flashes and depression, reduce anxiety, improve sleep, reduce inflammation, lower blood pressure, regulate blood sugar levels, and improve ADHD symptoms.

72. Peppercorns

Peppercorns come from black pepper vines, and they are dried and used as a spice. Peppercorns exhibit anti-diabetic, anti-cancer and antibacterial properties. They can also be used to aid digestion, lower blood pressure, improve cholesterol levels and reduce weight, as displayed in animal studies.

73. Pimento

Pimento, which is known as allspice in some countries, comes from an evergreen tree and possesses pain-relieving, detoxifying, antibacterial, antioxidant and anti-stress properties. Pimento can also be used to promote blood circulation, reduce gassiness and boost the immune system.

74. Pine Bark

Pine bark comes from the inner bark of the Pinus pinaster tree, and an extract is commonly used to make capsules, tablets, creams and lotions. Pine bark extract can be used to lower blood sugar levels, fight infections, help prevent hearing loss, improve erectile dysfunction, reduce inflammation, boost athletic performance and protect your skin from ultraviolet exposure.

75. Psyllium Husk

Psyllium husk is an edible soluble fiber that comes from a shrub-like herb most common in India. It’s known for its ability to relieve digestive issues like constipation and diarrhea, and it can also be used to lower cholesterol and blood sugar levels, boost the health of your heart, and help with weight management because it encourages a feeling of satiety.

76. Raw Garlic

Garlic grows in the form of a bulb underneath a perennial plant that’s in the same family as chives, leeks, onions and scallions. Raw garlic fights diseases like cancer, heart disease, diabetes and dementia. It can also be consumed to lower blood pressure levels, fight infections and help reverse hair loss.

77. Red Clover

Red clover is a plant that belongs to the legume family. It can be used in extract form or in capsules to improve cardiovascular health, reduce menopausal symptoms, help you to maintain strong bones, reduce skin inflammation that causes conditions like eczema and psoriasis, fight respiratory conditions, and lower your risk of certain cancers, such as prostate, endometrial and breast cancer.

78. Rhodiola

Rhodiola, which is also known as golden root, is an adaptogen herb that can help your body adapt to physical, chemical and environmental stress. Rhodiola extract can be used to increase energy levels and boost athletic performance, lower cortisol levels that spike in times of stress, fight depression, improve brain function, and burn belly fat.

79. Rosemary

Rosemary is an aromatic herb that’s part of the mint family. It’s known for its ability to improve memory, promote hair growth, relieve muscle aches and pains, improve cognitive function, and soothe digestive issues.

Rosemary also possesses anti-inflammatory, anti-cancer, antioxidant, detoxifying, anti-stress and healing properties. It can be chopped or ground and added to meals, or rosemary oil can be be diffused and applied topically.

80. Saffron

The edible part of the saffron plant is the stigma, which is a long golden stalk that’s within the flower. The stigmas, or threads, can be used in cooking, or ground saffron is available.

Consuming saffron promotes cardiovascular health, alleviates symptoms of PMS, treats anxiety and depression, promotes satiety and can help with weight loss, treats erectile dysfunction, and helps prevent or treat cancer.

81. Sage

Sage is a woody herb that’s closely related to rosemary and has been used medicinally for thousands of years. When consumed even in small amounts, sage can improve your memory and concentration, fight free radicals, prevent degenerative diseases like dementia and Alzheimer’s, reduce inflammation, prevent or improve diabetes, boost your immune system, improve the health of your skin, and strengthen your bones.

You can also try red sage.

82. Sarsaparilla

Sarsaparilla is an herb that’s a member of the lily plant family. The plant’s roots are ground and used to make teas, tinctures and supplements that help relieve respiratory conditions, treat skin problems like psoriasis, reduce pain caused by inflammation, improve libido, ease headache pain, aid digestion, reduce fevers, and fight infections.

Research shows that sarsaparilla also has anti-tumor and cancer-preventing effects.

83. Sassafras

Sassafras is a tree that grows widely in North America, and the compounds found in the bark have medicinal value. Studies indicate that sassafras may be an effective treatment for certain cancers, like liver, gastric, oral, breast, prostate and lung cancer.

It can also help with the management of diabetes, fight parasites, improve blood circulation, improve symptoms of epilepsy and help with certain neurological diseases.

84. Shilajit

Shilajit is a tar-like substance that can be found in the Himalayan and Tibet Mountains. You can use shilajit powder, resin or supplements to reduce inflammation, fight infections, boost energy levels, regulate hormones, strengthen your immune system, support your skeletal health, boost the health of your heart and brain, aid in breaking addictions, and help in managing diabetes.

85. Skullcap

Skullcap is a plant in the mint family that can be used to alleviate anxiety, insomnia and hysteria; stimulate blood flow in the pelvic region; relieve muscle spasms; reduce inflammation; and encourage menstruation. Research also suggests that skullcap, which is available in many forms, can help fight cancer cells because of its ability to neutralize free radicals.

86. Slippery Elm

Slippery elm is a tree with a bark that is used to make teas, capsules, tablets and lozenges. It can be used to ease digestive issues like diarrhea, constipation, IBS and bloating; lower stress and anxiety levels; aid weight loss; improve skin conditions like psoriasis; and prevent breast cancer.

You can also use slippery elm for pets to relieve their digestive problems and reduce inflammation.

87. Sorrel

Sorrel is an herb that is used to add a tangy flavor to foods, but it also boasts health benefits because of its nutrient content and antioxidants, along with its antimicrobial, cancer-preventing and immune-boosting properties. Sorrel can be used to reduce blood pressure, promote blood circulation, improve diabetes symptoms, support the health of your kidneys, improve skin conditions and relieve digestive issues.

88. St. John’s Wort

St. John’s wort is an herb that’s most commonly used as a natural remedy for depression, anxiety and insomnia. It can also be effective in improving ADHD symptoms, treating heart palpitations, relieving obsessive-compulsive disorder and seasonal affective disorder, easing symptoms of menopause, and boosting mood.

89. Stinging Nettle

Stinging nettle is a plant that’s native to Europe and Asia. Products made from the roots, stems and leaves of stinging nettle can help improve urinary issues and benign prostatic hyperplasia, ease allergy symptoms and prevent reactions to hay fever, ease joint pain and symptoms of osteoarthritis, slow down bleeding after surgery, and improve eczema symptoms.

90. Tarragon

Tarragon is an herb that’s in the sunflower family and has a flavor similar to anise. Fresh and uncooked tarragon leaves can be used in cooking, and tarragon essential oil is used to aid digestion and spark appetite.

Tarragon can also be helpful in improving sleep, encouraging menstruation, fighting bacteria and relieving toothaches.

91. Thyme

Thyme is an herb that’s part of the mint family and often used in cooking. Thyme is a source of vitamins and minerals like vitamin C, vitamin A, iron, manganese and calcium.

It can be used to boost your mood, relieve respiratory conditions like sore throat and bronchitis, lower blood pressure and cholesterol levels, and fight cancer cells.

92. Triphala

Triphala is an herbal formulation that’s made from three fruits: amla, haritaki and bibhitaki. Dried powder from these fruits is mixed and, when consumed, boast health benefits like lowering cholesterol levels, aiding weight loss, reducing inflammation, relieving constipation and fighting cancer, as animal research has demonstrated.

Triphala can also be taken as a tea, tablet and liquid supplement.

93. Tulsi

Tulsi is used in cooking and to make flavored water, juices and tulsi tea. When consumed, tulsi can help treat skin diseases, eye diseases, chronic fever, respiratory conditions like bronchitis and bronchial asthma, arthritis, diarrhea, and dysentery.

Tulsi can also be used to improve bad breath, prevent cavities, ease headache pain and balance hormones naturally.

94. Turmeric

Turmeric is one of the most powerful herbs on the planet, and its benefits often rival those of conventional medications. Turmeric supplements can be taken in place of antidepressants, anticoagulants, arthritis medications, skin condition treatments, anti-inflammatory medications and cholesterol regulators.

Other turmeric benefits include its ability to aid weight loss, treat gastrointestinal issues, ease pain and treat cancer naturally.

95. Valerian Root

Valerian root comes from a plant that’s native in Europe and parts of Asia. The root is sold as a dry powdered extract in capsules, teas, tinctures and fluid extracts.

Valerian root is commonly used as a natural sleep aid because of its sedative properties. It can also ease anxiety, lower blood pressure, improve your ability to deal with stress and ease menstrual cramps.

96. Vanilla Extract

When vanilla beans are combined with alcohol, this makes a vanilla tincture or extract that’s added to recipes for flavor. Vanilla extract also comes with a slew of health benefits, including its ability to fight bacterial infections, reduce inflammation, boost your mental health, reduce fevers and improve cholesterol levels.

97. Vervain

Vervain is an herb that can be found in powder, tincture, capsule and tea forms. Vervain has cardioprotective, antimicrobial, antibacterial, anti-inflammatory, sedative and anti-anxiety properties, according to animal models. It can also be used to improve your gum health by using vervain and hot water as a mouthwash.

98. Vitex (Chasteberry)

Vitex, which is also known as chasteberry, can be used to tone your body’s systems, positively affect your hormones and improve the health of your skin. Use vitex to relieve PMS symptoms, reduce uterine fibroids, improve female fertility, treat endometriosis, reduce menopause symptoms, remedy amenorrhea, treat an enlarged prostate and promote lactation in women who are breastfeeding.

99. Wild Yam

Wild yam is an herb that’s also known as colic root. It can be found in dried root, liquid, tea, capsule and dried root powder forms.

Wild yam benefits include its ability to regulate blood sugar levels, improve cholesterol levels, reduce hyperpigmentation, relieve symptoms of diverticulosis and help fight cancer.

100. Witch Hazel

Witch hazel is a plant, and the leaves, twigs and bark are used to make a skin-healing astringent that’s used to reduce acne, skin inflammation, poison ivy and insect bites. Using witch hazel can also help heal cracked skin, ingrown hairs, excess sweating, varicose veins, razor burn and hemorrhoids.

101. Yarrow

Yarrow is an herb, and the leaves can be used fresh or dried for cooking. Yarrow can also be used to make infused vinegars and oils.

Consuming yarrow can help heal skin wounds, stop bleeding, aid amenorrhea, treat mastitis, reduce inflammation, ease anxiety, improve digestive issues, reduce blood pressure and ease asthma.

Risks and Side Effects

When herbs and spices are used for medicinal purposes and consumed in greater amounts than would normally be eaten in your everyday diet, talk to your doctor or nutritionist about the proper dose for your condition. Women who are pregnant or breastfeeding and people taking conventional medications should also speak to their health care providers before supplementing with spices and herbs.

When shopping for supplements, choose a high-quality product that’s made by a company that you trust. Choose organic options whenever possible, and read the ingredient label and dose recommendations carefully.

Final Thoughts

Trying to relieve or prevent a health condition, but you don’t want to turn to conventional medications? Using herbs and spices for healing — including developing your own seasoning blends — can help treat a number of health conditions.

These 101 herbs and spices boast an array of health benefits that are right at your fingertips.

The post The Top 101 Herbs and Spices for Healing appeared first on Dr. Axe.

You may not have heard of dong quai, but this traditional herb has been around for quite a while. In fact, it has been used for thousands of years in traditional Chinese medicine.

Thanks to its potent medicinal properties, this herb boasts a long list of health benefits, from improving bone health to reducing the symptoms of menopause. Studies show that it could also decrease depression, lower blood sugar levels, ease inflammation and boost the health of your heart.

For most people, getting your hands on the raw version of this herb could be pretty challenging. Fortunately, dong quai is available in capsule, tea or liquid extract form, making it easy and convenient to incorporate into your daily regimen.

What Is Dong Quai?

Angelica sinensis, also known as dong quai or female ginseng, is a type of herb belonging to the Apiaceae family of plants. This group of plants also includes parsley, carrots, celery and coriander.

Dong quai thrives in cooler temperatures and is typically found in the mountainous regions of China, Japan and Korea.

This plant has been a prime ingredient in Chinese medicine for centuries and was historically used for everything from relieving depression to constipation. Today, it is most often used to help balance hormones and reduce symptoms of menopause.

Many of the health-promoting properties of this angelica herb come from the presence of coumarin, a naturally occurring compound present in many plants. It also contains other beneficial plant compounds like ferulic acid and phytosterols.

Dong quai root is often brewed into a tasty herbal tea. It has a strong, bitter taste that is similar to anise.

Additionally, supplements like angelica root or dong quai extract are available to get an added dose of benefits into your day.

Benefits

1. Strengthens Bones

Osteoporosis is a condition characterized by weak, brittle bones and an increased risk of breaks and fractures. Though this condition can affect anyone, older women are the most susceptible.

This is because menopause causes a decline in levels of estrogen, an important hormone for regulating both bone formation and the breakdown of bone cells.

In addition to treating some of the most obvious symptoms of menopause, such as hot flashes, dong quai may also be useful in preventing bone loss as a result of menopause.

Some research shows that it could help prevent osteoporosis by building up and strengthening bones. One study found that treating bone cells with dong quai extract increased bone cell formation.

Another animal study from Korea showed that treating rats with dong quai extract helped preserve bone mineral density.

In addition to dong quai, eating plenty of calcium-rich foods, getting regular physical activity and spending a few minutes outside each day to get your fix of vitamin D can all help build up your bones.

2. May Reduce Blood Sugar

High blood sugar can lead to symptoms like frequent urination, trouble concentrating, increased thirst and weight loss.

Studies have found that dong quai has a blood sugar-lowering effect and can help promote normal blood sugar levels to prevent adverse side effects.

A study in the journal Food & Function showed that giving mice dong quai for four weeks decreased both blood sugar levels and insulin resistance.

Insulin is a hormone responsible for the transport of sugar from the bloodstream to the cells. When insulin levels stay elevated for long periods of time, it can lead to insulin resistance. This causes your body to stop responding normally to insulin, resulting in a buildup of sugar in the blood.

Another 2016 study also confirmed these benefits on blood sugar, showing that administering dong quai extract to rats on a high-fat diet helped reduce blood sugar levels.

Eating plenty of fiber, staying well-hydrated and keeping your carb intake under control are just a few other ways to keep blood sugar levels in check.

3. May Promote Heart Health

Heart disease is the leading cause of death in the United States. Coronary heart disease is the most common type of heart disease and is usually caused by the buildup of plaque and cholesterol in the arteries, causing them to become narrow and hardened.

Decreasing your cholesterol levels is an effective way to reduce your risk of heart disease and support better heart health.

One animal study showed that treating mice with dong quai for four weeks decreased levels of total cholesterol as well as triglycerides.

Another study found that combining dong quai with huang qi, another medicinal plant, reduced triglycerides, total cholesterol and bad LDL cholesterol levels in rats.

Other research has even shown that dong quai may be beneficial for those with high blood pressure, another risk factor for heart disease.

To boost the heart-healthy benefits of dong quai even more, remember to eat a balanced diet and incorporate regular exercise into your daily routine.

4. Decreases Inflammation

In times of injury or infection, your body often initiates an immune response to help fight off foreign organisms. Inflammation is part of this normal immune reaction. However, chronic inflammation is at the root of most diseases, including heart disease, diabetes and cancer.

Some studies have discovered that dong quai possesses powerful properties that can help reduce inflammation and may lower the risk of chronic disease.

A test-tube study published in Inflammation showed that dong quai extract effectively decreased the levels of several different inflammatory markers.

Another study looked at the effects of dong quai extract on rats and found that dong quai significantly lowered inflammation caused by spinal cord injury.

Besides dong quai, eating a healthy diet full of high antioxidant foods like fruits and vegetables can also help ease inflammation and make a major impact on your health.

5. Alleviates Symptoms of Menopause

Menopause is a natural decline in the amount of hormones produced by the ovaries as women age. It is typical for women in their late 40s and early 50s to experience menopause.

Side effects of menopause can include hot flashes, night sweats, hair loss, changes in mood and an increased risk of osteoporosis.

For symptom relief, many women turn to hormone replacement therapy, a type of treatment that provides the same synthetic hormones found in birth control pills. However, these medications can come with their own set of side effects and risks.

Dong quai has a long history as a natural alternative to help alleviate symptoms of menopause.

According to one Italian study, dong quai could have an estrogenic effect and may be able to help regulate hormone levels and relieve your menopause symptoms without the use of synthetic chemicals.

Another study found that a mixture of dong quai and German chamomile was able to reduce the frequency and intensity of hot flashes by up to 96 percent.

Reducing stress, getting more sleep and supplementing with other menopause natural remedies like red clover, black cohosh or chasteberry can also provide relief from menopause symptoms. These are among the most recommended menopause supplements.

6. May Help Treat Depression

Some studies have found that dong quai could have an anti-depressant effect and may have a positive impact when it comes to your mood.

A 2016 animal study induced depression in rats by exposing them to mild stress. In response, the rats exhibited a decreased appetite and increased physical inactivity. Interestingly enough, treating them with dong quai extract altered the activity of a protein in the brain linked to depression and reversed or decreased these depressive behaviors.

Another animal study had similar findings, demonstrating that an herbal preparation containing dong quai had clear anti-depressant properties.

When used alone or in combination with traditional treatments and natural remedies, dong quai may be helpful for decreasing symptoms of depression.

History

Dong quai has been used in China for thousands of years to help balance hormones, reduce PMS symptoms and increase libido.

Interestingly enough, the name of this herb even hints at its beneficial effect on sexual health. In Chinese, dong quai supposedly means “the husband returns back to his wife.”

Dong quai has also been used in Native American, Ayurvedic and Kampo medicine as a natural remedy for conditions like anemia, heart disease and high blood sugar.

These days, this angelica herb is a common natural remedy around the world used to treat everything from depression to menopause symptoms.

Although more research is needed to unearth its full potential as a medicinal herb, it has even been touted by some as a treatment for menstrual cramps, hair loss and certain skin conditions.

How to Use

Dong quai root is typically harvested and dried so that it can later be cut into pieces or ground up into powder form.

The root can be simmered, steamed or slow-cooked to infuse the strong flavor into soups, broths and tonics.

However, it is much easier to find dong quai in supplement form and, thanks to its growing popularity, you can usually find it at many pharmacies and health stores as well as online.

It is most often found as a capsule, but it is also available as a liquid extract or in dong quai tea. Dong quai is often combined with other herbs, such as black cohosh or vitex, for maximum benefits.

When purchasing supplements, you should look for a reputable brand and check the ingredients label to make sure there are minimal added ingredients or fillers.

Dosages generally range from 2 to 4 grams per day, typically divided into two or three doses. However, it is always best to start with a smaller dose and work your way up to assess your tolerance.

Side Effects and Precautions

Dong quai contains coumarin, one of the main ingredients in blood-thinning medications like Warfarin. If you are taking Warfarin or another blood thinner, taking dong quai may increase your risk of bleeding.

You should also be careful about combining dong quai with other natural blood thinners, such as ginger, gingko or garlic. Taking dong quai along with these compounds could increase your risk of bleeding or bruising.

For those who are pregnant or plan on becoming pregnant, taking dong quai is not advisable and may increase the risk of miscarriage. It should also not be taken by those who are breastfeeding, taking oral birth control pills or using hormone replacement therapy.

Additionally, some people may be allergic or sensitive to dong quai. If you have a sensitivity to other plants in the same family such as celery, anise dill or coriander, you should not use dong quai.

Side effects of dong quai are rare, but may include difficulty breathing, bloating, loss of appetite, nausea, vomiting or weakness. If you experience these or any other symptoms, you should discontinue use immediately and talk to your doctor.

Final Thoughts

• Dong quai is an herb that has been shown to potentially relieve symptoms of menopause and depression, improve heart health, reduce inflammation, lower blood sugar and keep your bones strong.
• Historically, it has also been used to treat anemia, improve skin and hair health and decrease menstrual cramps, although current research on these effects is limited.
• Those who are breastfeeding, pregnant, trying to become pregnant or taking any hormonal medications like birth control pills or hormone replacement therapy should avoid dong quai.
• However, for those entering menopause and looking for a natural way to relieve symptoms, this powerful herb may be just the solution for you.

The post Dong Quai: a Chinese Herb for Menopause, Depression & More appeared first on Dr. Axe.

Saffron is one of the most valuable and expensive spices known worldwide, thanks to its color, flavor and medicinal properties. What medicinal properties, you may ask? The list is extensive and continues to grow.

As one of the most important herbs and spices in the world and top 14 herbs of the Bible, experimentation is underway when it comes to exploring the new potential for this versatile spice — a spice that’s been shown to boost the heart, mind and more for centuries.

Saffron typically comes in very small quantities because it’s so pricey. Why is saffron so expensive? You’re about to find out!

What Is Saffron?

The saffron plant (Crocus sativus) is a member of the Iridaceae family of flowers, which also includes irises. The saffron crocus is a perennial plant that grows from a bulb and flowers in the fall.

What about the culinary spice you know and love? The spice actually comes from the stigma of the saffron flower, which is separated and dried.

The dried stigmas hold great importance in the production of cosmetics, pharmaceutics and textile-dye industries, along with cooking. While the saffron flower is purple, the spice spice color is a pungent red.

What is so special about this spice? It takes about 75,000–125,000 flowers to produce just one pound.

Growing saffron and harvesting it requires a lot of work, as you can see, which is why the saffron price is so high.

How much is real saffron? A single pound can cost as much as $5,000. This shocking saffron cost makes it the world’s most expensive spice.

This exotic spice is native to Southern Europe but can be found in many countries today. Is saffron grown in Australia? It grows all over the world on all continents minus Antarctica.

Where is the best saffron in the world? That’s debatable, but currently the the largest producer is Iran.

For centuries, there have been many uses of this spice. Egyptian healers used it to treat gastrointestinal ailments, and in Roman times, it was used to promote wound healing and relieve upper respiratory complaints.

Other saffron uses in traditional medicine include as an abortifacient and in the treatment of spasms, fever, colds, bronchitis and insomnia. In folk and Ayurvedic medicine, it was used as an expectorant, sedative, anti-asthma herb, adaptogen, emmenagogue and in various opioid preparations for pain relief during the 16th—19th centuries.

This treasured herb was mentioned in the Old Testament in Songs of Solomon, along with myrrh, aloe, calamus and cinnamon, as one of the most precious spices.

Clearly, the history of this valuable herb is extensive, but what are the benefits of saffron today? Let’s take a look.

Health Benefits

1. Boosts Cardiovascular Health

Studies show great promise of saffron constituents in the promotion of a healthy cardiovascular system. Heat shock proteins (HSPs) 27, 60 and 70 in particular are significantly linked to metabolic syndrome and atherosclerosis so researchers wanted to investigate the effect of this herb on antibody titers to HSP in patients with metabolic syndrome.

The levels of heat shock proteins 27, 60, 65 and 70 were measured in a study published in the Journal of Complementary & Integrative Medicine during supplementation, with 105 participants diagnosed with metabolic syndrome. The participants were randomly put into two groups and were given either 100 milligrams a day of a placebo or saffron. After three months, the antibodies to heat shock proteins 27 and 70 went down greatly in the saffron group.

2. Helps Erectile Dysfunction

Erectile dysfunction (ED) affects more than 150 million males throughout the world. In traditional medicine, saffron is an aphrodisiac, with its chemical compound known as crocin credited for its aphrodisiac activity.

In a pilot study to evaluate this traditional use, 20 male participants with ED were evaluated for 10 days. Each morning, the participants took a saffron supplement containing 200 milligrams of this spice. The participants underwent the nocturnal penile tumescence test and the international index of erectile function questionnaire (IIEF-15) at the start of supplementation and at the end of 10 days.

After the 10 days of supplementation, there was a statistically significant improvement in tip tumescence and rigidity as well as base tumescence and rigidity. The ILEF-15 total scores were significantly higher after participants were supplemented with this herb.

There was a positive effect on sexual function with increased duration and number of erectile events seen in men with erectile dysfunction after taking it for 10 days. Thus, this traditional spice also potentially works as a natural remedy for impotence.

3. Possesses Potential Anti-Cancer Effects

Saffron as a medicinal plant is known for its anti-cancer capabilities, making it a potential natural cancer treatment.

In a randomized, double-blind clinical trial published in the Avicenna Journal of Phytomedicine, the effects of the spice on response to treatment in patients suffering from cancers with liver metastasis were evaluated. Thirteen participants suffering from liver metastases were a part of this study and then divided into two different groups.

Both groups received chemotherapy regimen. Participants in group 1 were given a saffron capsule (50 milligrams, twice daily) during chemotherapy periods while group 2 received a placebo.

A sum of the longest diameter was calculated and compared for all lesions in IV contrast CT scan before and after the treatment. Out of the 13 who participated, six quit, and seven continued until the end.

In the saffron group, two participants showed partial and complete response (50 percent), whereas in placebo group no response was seen. Also, two deaths in the placebo and one in saffron group occurred. This research suggests that the herb might be useful in patients suffering from cancers with liver metastasis.

4. May Alleviate Symptoms of PMS

Premenstrual syndrome (PMS) is among the most common health problems for women, affecting 2o percent to 40 percent of women of reproductive age. Saffron is considered an excellent antispasmodic so researchers at the Tehran University of Medical Sciences’ Vali Asr Reproductive Health Research Center assessed whether it could alleviate symptoms of PMS.

Women aged 20—45 years with regular menstrual cycles who experienced PMS symptoms for at least six months were eligible for the study. Women were randomly assigned to either group A, who received 15 milligrams of capsule saffron twice a day in the morning and evening, or group B, who received a capsule placebo twice a day for a two menstrual cycles.

The women were evaluated for PMS symptoms using a Premenstrual Daily Symptoms (PDS) questionnaire and Hamilton Depression Rating Scale (HAM-D). Results showed a significant improvement in both tests (PDS and HAM-D) for the women in the saffron group compared to their pre-treatment symptoms and also showed significant improvement in PMS symptoms compared to the placebo group.

5. Promotes Satiety and Weight loss

In a Malaysian study, researchers wanted to investigate the satiety property of this herb as another one of the many saffron benefits. They gave women participants a capsule of Satiereal twice daily or an inactive placebo with no restrictions in dietary intake. After two months, the participants using the saffron extract reported a decrease in snacking and lost more weight than the control group.

The researchers conclude that saffron extract may help metabolic functions and fight obesity by curbing the appetite and promoting weight loss.

6. Can Improve Anxiety and Depression

Depression is a serious disorder in today’s society, with estimates of lifetime prevalence as high as 21 percent of the general population in some developed countries. As a therapeutic plant, Persian traditional medicine uses saffron for depression, and researchers wanted to assess the efficacy this herb in the treatment of mild to moderate depression in a six-week clinical trial.

Thirty adult outpatients who met the clinical interview for depression participated in the trial. Participants had a baseline Hamilton Rating Scale for Depression score of at least 18.

In this double-blind, single-center trial, participants were randomly assigned to receive a capsule of the herb (30 milligrams a day) in group 1 or a capsule of the antidepressant imipramine (100 milligrams per day) in group 2 for a six-week study. Saffron at this dose was found to be effective in a similar manner to imipramine to improve mild to moderate depression.

In another study published in the Journal of Complementary & Integrative Medicine, 60 adult participants with anxiety and depression were randomized to receive a 50-milligram saffron capsule or a placebo capsule twice daily for 12 weeks. The questionnaires Beck Depression Inventory (BDI) and Beck Anxiety Inventory (BAI) were used at baseline, six and 12 weeks after starting medication.

Fifty-four participants completed the trial. As a result, the supplementation of saffron had a significant effect on scores of depression and anxiety in comparison to placebo during 12 weeks.

Nutrition Facts

One tablespoon of saffron (approximately 2.1 grams) contains about:

• 6.5 calories
• 1.4 grams carbohydrates
• 0.2 gram protein
• 0.1 gram fat
• 0.1 gram fiber
• 0.6 milligram manganese (28 percent DV)
• 1.6 milligrams vitamin C (3 percent DV)
• 5.3 milligrams magnesium (1 percent DV)
• 0.2 milligram iron (1 percent DV)
• 5 milligrams phosphorus (1 percent DV)
• 34.5 milligrams potassium (1 percent DV)

How to Use

The edible part of saffron is the stigma, which is a long, thin, stalk within the flower. Throughout history, this herb has been available as ground or whole stigmas (threads). It’s best to go with the saffron threads for high-quality saffron taste.

There is isn’t any good saffron substitute, and because of its price, many attempts are made to pass off imitations. Pay caution to the tasteless, cheap, similar-colored spice called safflower.

What does saffron taste like? It is highly flavorful and aromatic, with a spicy, pungent and slightly bitter taste.

What is saffron used for? The threads are used in many rice dishes as well as with vegetables, meats, seafood, poultry and in baked goods. They add a sharp, almost medicinal flavor and a beautiful yellow-orange color to the dish.

You can also use the threads to make saffron tea.

Are you wondering where to buy saffron? Saffron spice is readily available in most specialty markets, and because of its high value, it may be stocked in a secured area.

If you don’t see any on the shelves, ask the store manager. It is usually sold bulk in wooden boxes or packaged in foil in order to protect it from harsh conditions, such as light and air.

If you want to learn how to grow saffron in your garden, check out this article, “Saffron crocus: A spice worth growing.”

Recipes

You can use this delicious herb in so many different saffron recipes. For instance, it’s a staple in one of my favorite Daniel Fast recipes, harira, and of course is integral to any saffron rice recipe. There are also a lot of delicious saffron Indian dishes like Kashmiri Chicken, Cardamom and Saffron Pilau.

Here are a few other recipes to try:

• Enjoy a warm bowl of Saffron Ginger Carrot Soup.
• Cook up a plate of Saffron Meyer Lemon Roasted Chicken.
• Satisfy your sweet tooth with Persian Saffron Pudding.
• Try this flavorful Saffron Rissoto.

The best way to store this spice is in an airtight container in a cool, dark place.

Risks and Side Effects

Saffron is generally safe for most people when taken by mouth as a medicine for up to six weeks. Possible side effects may include anxiety, change in appetite, dizziness, drowsiness, dry mouth, nausea and headache.

It is possible to be allergic to this herb. If you have allergies to plant species like Lolium, Olea (includes olive) and Salsola, then you may be allergic to saffron. Seek medical attention if you believe you are exhibiting signs of a serious allergic reaction.

High doses of this spice are typically unsafe and can even cause poisoning, including serious side effects like a yellow appearance of the skin and eyes, dizziness, vomiting, bloody diarrhea, or bleeding from the nose, lips and eyelids. Doses of 12–20 grams can cause death.

Saffron is not recommended in amounts larger than what is typically found in food for pregnant women since large amounts may cause the uterus to contract and might cause a miscarriage. Check with your health care provider before taking it medically if you are breastfeeding or being treated for any medical conditions, especially a bipolar disorder, low blood pressure or a heart condition.

Combining it with other herbs or supplements with hypotensive capabilities might increase the risk of hypotension (low blood pressure). Some of these herbs and supplements include:

• andrographis
• casein peptides
• cat’s claw
• fish oil
• CoQ10
• L-arginine
• stinging nettle
• lycium
• theanine

Check with your health care provider before supplementing with saffron along with any other medications or supplements.

Final Thoughts

• Saffron has been used in traditional medicine for centuries and continues to be a prized spice for medicinal purposes to this day.
• Research shows that it may be helpful in alleviating symptoms of PMS, depression and anxiety; promoting weight loss; and enhancing satiety.
• It is commercially available at specialty stores and online as a powder or in the form of threads.
• This spice makes an aromatic, flavor-enhancing and health-boosting addition to so many recipes, including soups, main courses and desserts.

The post What Is Saffron? Top 6 Reasons to Add This Ancient Spice to Your Diet appeared first on Dr. Axe.

What is kratom? This botanical substance is often used to get people off hard drugs like heroin and opioids, and it’s been labeled as a “drug and chemical of concern” by the U.S. Food and Drug Administration (FDA).

Why? Because despite its effectiveness at curbing addiction to certain drugs, there’s now evidence that users can become addicted to kratom itself. Plus, it may even be dangerous, with one 2018 review reporting that kratom exposure has been linked to side effects like agitation, irritability, tachycardia, withdrawal symptoms and even death. According to the CDC, 152 people who overdosed from July 2016-December 2017 tested positive for kratom, and kratom was determined to be the main cause of death in about 60 percent of these cases.

Due to its nature as a possible abusive drug, as well as its properties that are potentially harmful to humans, the DEA has debated categorizing kratom as a schedule 1 substance, just like hard drugs like cocaine and heroin. The Department of Health and Human Services also recommends such a ban on the chemicals in kratom, based on evidence that kratom is “an opioid” and has been “associated” with dozens of deaths.” On the other hand, people using kratom argue vehemently against the illegalization of this potentially life-saving plant.

Kratom is still legal by default in the U.S. It isn’t classified or listed as a controlled substance and is sold — usually crushed and dried in special “kratom bars” — in general stores scattered across the country. It produces a euphoric “high” and is said to mitigate the effects of opiate withdrawal. Reports show that kratom is extremely helpful for people struggling with debilitating pain, addiction to pain medications, and addiction to heroin.

With the opioid epidemic becoming the No. 1 cause of death for Americans under the age of 50, a natural substance like kratom seems like a potentially beneficial means of treatment. But this is an issue of much debate among the FDA, DEA, lawmakers and U.S. citizens. Despite calls for a ban, passionate arguments on both sides of the issue are being heard by legislators in state governments. You can still buy kratom online and in certain shops today, but many people are wondering: Does kratom do more to harm or help its users?

What Is Kratom?

So what exactly is kratom and what does kratom do? Kratom, scientifically named Mitragyna speciosa, is a tropical tree in the coffee family that is native to parts of Africa and Southeast Asia. The kratom herb has been valued in traditional medicine since the 19th century, and today it is used for natural pain relief, to self-treat drug addiction, and to ease drug withdrawal symptoms. People who have taken it in various forms have reported increased energy and mood, euphoria, as well as pain reduction in various forms.

Studies are still ongoing as to the long- and short-term effects in this arena. The tree extract is seen as a possible aid for abusers since it contains opiates itself and would bind the μ-opioid receptors in the brain, but they don’t intervene in physical dependence like other harsher opioids often do.

Traditionally, kratom leaves were crushed and made into tea, or they were chewed on or smoked for their euphoric effects. Today, the plant is used to make kratom capsules as well as kratom pills and powders. The American Kratom Association, a consumer advocacy group, estimates that 10 to 16 million people in the U.S. regularly use kratom by either eating its ground leaves in food or brewing them in tea.

The availability of kratom in the U.S. is a topic of much debate lately; the plant is receiving a lot of attention because of its confusing FDA status. Kratom contains over 40 compounds and more than 25 alkaloids. The main active alkaloids in kratom are mitragynine and 7-hydroxymitragynine, which can have a range of stimulating and depressant effects. Kratom constituents have shown to possess analgesic and anti-inflammatory activity.

The area in which the trees are grown is a large factor in the potency of its compounds. Naturally occurring trees found in Southeast Asia tend to have much higher potency (for better or worse) than farmed trees in other areas of the world or those grown in greenhouses.

Kratom types are generally divided into three different colors: red vein, white vein or green vein. This division is dependent on the color of the stem and vein of the leaf. This color determines the effect the kratom leaf will have on mind and body. There are variety of strains of kratom on the market today.

Legal Status

Except for some states that are considering a possible ban on all kratom products, kratom is legal in most parts of the U.S. This means anyone can buy, sell or possess it without fear of getting arrested. It also means that you don’t need a prescription to purchase it.

However, the FDA currently and clearly prohibits the sale of kratom products as a health product because of its alkaloid content. However, it can still be sold as a research compound. This restriction also implies that a supplier cannot market kratom supplement products as a health supplement.

Here are some noteworthy facts about how the FDA and other organizations have treated kratom over the past several years:

• Kratom has become increasingly popular in the natural health market and is used as an additive in natural pain medication and dietary aids. It’s also been utilized in drug addiction recovery — though it’s now cited as an addictive substance itself.
• Without reliable studies on the safety of the kratom drug combined with a booming import market, in 2014 the FDA issued an alert for the Drug Enforcement Administration (DEA) to confiscate any shipments that might contain the additive. The DEA reported that street names for kratom include thang, kakuam, thom, ketum and biak.
• In January 2016, the U.S. Marshals seized $400,000 worth of dietary supplements from Illinois-based Dordoniz Natural Products that contained the controversial kratom, at the request of the FDA. In the months following, more kratom shipments were intercepted because authorities are specifically concerned about the uncontrolled nature of the substance.
• In August 2016, the DEA announced its plans to move kratom and its alkaloid mitragynine to Schedule 1 status — a category that includes drugs like LSD and heroin. Drugs categorized as Schedule 1 are described as having no medical uses and a high potential for abuse.
• The DEA’s announcement sparked a lot of backlash and opposition from patients who have experienced the positive kratom benefits and its usefulness in managing opioid withdrawal and chronic pain. After a march and demonstration at the White House, a petition sent to then President Barack Obama and several congressmen, congresswomen and senators asking the DEA to reconsider the new kratom status, the DEA announced that the ban would be placed on hold.
• In October 2016, the DEA announced its decision to withdraw its intent to ban kratom and its main alkaloid because of the numerous comments from the public that offered opinions on the pharmacological effects of the plant.
• In November 2017, the FDA made another announcement about kratom. In this latest news, the FDA strongly warns consumers not to use Mitragyna speciosa, or kratom. The FDA is greatly concerned about the risk of addiction, abuse and dependence because the plant appears to target the same opioid brain receptors as morphine. In addition, the FDA urges consumers to be on the lookout for kratom’s psychoactive compounds mitragynine and 7-hydroxymitragynine and to steer clear of any products containing these derivatives as well. There are no FDA-approved uses for kratom or its compounds, and the administration remains worried about the plant’s safety.

Will It Be Illegal In the Future?

Although there is currently no ban on kratom and products containing the plant are available to U.S. residents, it’s important to know that these products are completely unregulated and consumers can’t be absolutely sure of the strain or doses used. Reports show that kratom has been laced and contaminated with potentially toxic drugs in order to intensity the effects. The lack of regulations and standardization of kratom products is proving to be more dangerous for people who rely on them to fight their chronic pain or drug withdrawal symptoms.

• The FDA released a statement in February 2018 that revealed the compounds in kratom are indeed opioids. FDA scientists analyzed the chemical structure of kratom compounds using computer analysis. The analysis showed that kratom activates receptors in the brain that also respond to opioids. This data, along with previous other experimental data, confirmed that two of the top five most prevalent compounds are known to activate opioid receptors.
• The FDA cautions that “kratom should not be used to treat medical conditions, nor should it be used as an alternative to prescription opioids. There is no evidence to indicate that kratom is safe or effective for any medical use. And claiming that kratom is benign because ‘it’s just a plant’ is shortsighted and dangerous.”

As of November 2018, the Department of Health and Human Services (HHS) has recommended a ban on the chemicals found in kratom that would make kratom illegal, just like heroin or LSD. The HHS recommended that the DEA make kratom a Schedule I drug. Their recommendation was based on the fact that chemicals found in kratom have “a high potential for abuse” and that there is “no currently accepted medical use” for them.

The DEA still needs to make an official ruling about how kratom will be classified. This process is ongoing. Depending on their decision, anyone who buys, sells or uses kratom in the future might face punishment including jail time. Anyone who wants to do research with the chemicals found in kratom, such as scientists who are looking to uncover ways to help those addicted to opiods, would also need to obtain special permission from the the DEA.

Possible Health Benefits

According to a 2020 user survey analyzed by Johns Hopkins Medicine researchers, “psychoactive compound [in kratom] somewhat similar to opioids likely has a lower rate of harm than prescription opioids for treating pain, anxiety, depression and addiction.”

While kratom does have some addictive qualities, the majority of the plant’s elements are not addictive, so in reality the abuse potential of the plant is very low. Kratom also doesn’t appear to cause respiratory depression, or slowed breathing, which is a very dangerous factor of opioids because they have the ability to shut down the respiratory system during an overdose.

According to Albert Garcia-Romeu, PhD, instructor of psychiatry and behavioral sciences at the Johns Hopkins University School of Medicine, “There has been a bit of fearmongering because kratom is opioidlike, and because of the toll of our current opioid epidemic.”

Although the outlook by the FDA and DEA is grim, there have been documented benefits for taking the kratom drug in certain forms. Some of the top kratom uses include:

1. Helps Treat Opiate Addiction

Increasingly popular among people trying to get off of hard drugs, kratom is used for those suffering from opiate addiction. The compounds in the leaf help aid in lessening the side effects of withdrawal, while mimicking some of the feelings that opioids have on users.

The chewing of the leaves, done by many recovering abusers in Asia, has a psychological and consistent effect, as well as a safe and immediate “boost” relatable to their addiction as opposed to using harsher drugs. Additionally, kratom does not seem to cause hypoventilation, which is respiratory depression and a leading cause of death due to opiates, as is typical in other opioids.

Because kratom is an unregulated product, the number of reliable studies on the plant is scarce, but anecdotal reports support the beneficial role of kratom in helping people to overcome opioid withdrawals.

2. Boosts Energy

The compounds found in the leaf have been shown to increase productivity levels due to heightened focus and buzz-like stimulation, without the increased heart rates often felt from too much caffeine consumption or caffeine overdose. This is due to the metabolic processes it affects — the extract can increase oxygen in the bloodstream and calm nerves for a more stable boost.

This particular energy boost is different than others and is often called out singularly as a “kratom high.”

3. Relieves Pain

Many people use kratom for pain, and it can be especially useful for those suffering from chronic, persistent symptoms such as back pain, headaches or joint problems.

A study published in Addiction evaluated self-treatment of opioid withdrawal using the substance. A patient who had abruptly ceased injection hydromorphone abuse self-managed opioid withdrawal and chronic pain using kratom. The alkaloids in the leaf attach to opioid receptors in the brain, which can help dull and relieve pain felt in the body and make opioid withdrawal less severe.

4. Improves Mood and Anxiety

The properties of the kratom plant lend itself to be used as an anxiolytic (an anti-panic or anti-anxiety agent). For the same reason it helps boost energy through metabolic activities, it can help people who suffer from severe mood swings, depression and anxiety. The leaf extracts aid in controlling the release of hormones throughout the body, thereby regulating mood swings in a more controlled manner, if not eliminating them completely.

Using kratom for anxiety can be tricky for those who don’t have experience with it. The reason for this is the large variety of kratom strains, all with different effects, which means that if the wrong strain is chosen, such as a highly energetic strain, it provides little benefit. Some of the most common strains used as natural remedies for anxiety include Borneo, Indo, Bali and some Red Veins.

5. Enhances Sexual Function

Traditionally, kratom has been seen as an aphrodisiac and used to increase fertility in men, as well as aiding in premature ejaculation. Though no scientific studies have been shown to prove the sexual effects, animal models have shown increased sperm production in mice, and there has been a growing market for the use of kratom for sexual enhancements.

Precautions and Side Effects

So is kratom safe? While kratom is readily available to buy online, there are many apparent side effects of kratom to consider as well. Although it only entered the U.S. market within the past few years, taking the extract has been occurring for centuries, and many have documented the negative effects it has on the body.

Many of the positive effects shown to occur using kratom ultimately can be reversed to opposite and negative effects on the body. There have also been documented “kratom hangovers,” where symptoms of a more traditional alcoholic hangover are present.

1. Addictive

As kratom use has expanded to Europe and the U.S., there are increasing reports of individuals becoming physically dependent on or addicted to it. There are documented studies recently noting how the nature of kratom’s properties can cause the user to become hooked. The opioid-like analgesic effects are the main reason for possible addiction. The euphoric effects of kratom generally tend to be less intense than those of opium and opioid drugs. Nevertheless, it is still being sought by drug users.

Chronic, high-dose usage has been associated with several unusual and/or serious kratom side effects, including hyperpigmentation of the cheeks, tremor, anorexia, weight loss and psychosis. Most published studies of kratom addiction are case reports of heavy, compulsive users.

In each case, the individual exhibited substantial tolerance to the effects of kratom and showed overt symptoms of withdrawal when kratom use was stopped. The symptoms of withdrawal were similar to those from traditional opioids and included irritability, dysphoria, nausea, hypertension, insomnia, yawning, rhinorrhea, myalgia, diarrhea and arthralgias.

There have  been a handful of cases of death due to overdose or addiction. Drug addicts often try to self-medicate with kratom, and this can be fatal.

2. Digestive and Liver Problems

Kratom use has been shown to lead to adverse side effects like upset stomach and vomiting. There also have been reported issues with seizures and liver problems, as well as severe nausea and dehydration.

A study published in the Journal of Medical Toxicology reported the case of a young man who had jaundice and pruritus (itching) after intake of kratom for just two weeks in the absence of any other causative agent.

3. Chronic or Prolonged Issues

Kratom taken in large, sedating doses corresponding to 10–25 grams of dried leaves may initially produce sweating, dizziness, nausea and dysphoria, but these effects are shortly superseded with calmness, euphoria and a dreamlike state that last for up to six hours. For regular kratom users, loss of weight, tiredness, constipation and hyperpigmentation of the cheek may be notable negative effects of kratom.

4. Psychological Effects

While some physical symptoms may be experienced and can pass within a week, psychological effects can be just as typical and sometimes more damaging. These can include delusions, hallucinations, loss of sexual desire, anxiety, severe mood swings, episodic panic, loss of appetite, crying, lethargy, psychotic episodes, aggressive behavior, addiction and paranoia.

5. Withdrawal Symptoms in Newborns

Research released in November 2018 showed that kratom’s opioid-like effects can cause significant withdrawal symptoms in newborns. This has been reported in the U.S. in two cases thus far, raising concerns about the use of kratom during pregnancy. Experts are now worried about a “broader trend among pregnant women toward seeking alternatives to opioid painkillers such as morphine, heroin and oxycodone (OxyContin).”

In one case study, 33 hours after birth, the baby began showing symptoms consistent with opioid withdrawal, including sneezing, jitteriness, excessive suck, scratching at the skin around his face, and irritability. The baby’s mother reportedly drank kratom tea daily during pregnancy, such as to help with sleep.

Traditional Uses

Wondering how to use kratom and how it’s produced? The leaves, harvested from trees that can be either deciduous or evergreen depending on the climate, are often dried and ground before being used. Indigenous use means chewing the leaves straight up.

Once the leaf has been processed, it’s typically dried and ground to be made into a powder or tea. Most of the powder is sold in the form of kratom capsules. These powdered forms tend to be green to brownish in color and are also available in formulated batches with other botanical extracts and readily available to buy online. The powder is also sometimes boiled down in water to form pastes so it can be applied on wounds or used orally. Typically, lemon is added to the tincture or tea before in order to aid in the extraction of the alkaloids. The dried leaves can also be smoked.

The effects of the leaf are dependent on the kratom dosage. Small doses up to 10 grams can tend to give more of an uplifting, opioid effect. Meanwhile, taking a large kratom dose of the botanical extract, ranging from 10 grams and up, can have a sedative effect.

Traditional methods of chewing leaves often lead to stimulating effects. In Thailand, most males chew between 10–60 leaves a day. In some studies, it was found that roughly 70 percent of Thai males chew kratom, or ketum as it’s known locally in Malaysia. They often remove the stems and sprinkle salt on the leaves to decrease the possibilities of constipation.

For those using kratom for anxiety relief, it’s typically good to dose at moderate levels. The reason is some strains tend to be much more energetic at low doses, while at high doses tolerance can build, diminishing the effect.

History

This tropical, deciduous tree, native to Southeast Asia, is in the same family as coffee. Similar to coca leaves in South America, kratom has commonly been chewed by laborers in Malaysia and Thailand to help boost physical production. However, the Thai government banned its growth and sale in 1943 (Kratom Act 2486) when it conflicted with its opium trade and was found to be harmful to the nervous system. Since it’s naturally occurring in the region and the chewing is endemic among natives, it was too hard to stop, and the practice continues to this day.

In the 2000s, Thai officials recommended that the plant be decriminalized and taken off the narcotics drug list but still regulated because of its possible adverse effects. These were only recommendations, however, and Thai police still to this day arrest traffickers of the substance, which is sold at high potency in a black market setting. That regulating trend is only now starting to trickle across the Pacific to America.

Despite the laws, kratom cocktails have become increasingly popular among Thai youth. The drink, made with a mixture of kratom leaves and any assortment of cough syrups, sodas and other additives, such as fluorescent powders used to make road signs or even mosquito spray, is called “4×100.”

In 2012, researchers at the Thailand’s Office of the Narcotics Control Board conducted a survey of 1,000 teens in Pattani, Thailand and found that 94 percent used kratom. Out of those who used, 99 percent were Muslim. In other surveys conducted by the office, it was found that the villages in this area considered kratom use to be the worst problem for the community, ahead of the insurgent jihadist terrorists.

Final Thoughts

• What is kratom and what are the benefits? Also known as Mitragyna speciosa, it is a type of plant that is used to boost energy levels, reduce pain and treat addiction.
• While the subject of regulating or completely banning it has been heating up, legislators are determining new laws while reviewing the side effects and precautions of taking this botanical substance. A recent suicide linked to abuse of the plant has intensified the debate, as well as a rise in impure batches due to increased demands and mixing the kratom powder with other drugs.
• Regulators and researchers will continue to research the negative side effects, and for good reason. However, the positive effects on many users’ health and lives are also something to consider. For drug abusers who use it in a short-term, controlled and positive way to end their lethal drug addictions, it can truly be life-saving.
• It remains to be seen how it will be treated legally across the U.S., but the studies and news will certainly continue on whether or not it should be considered a safe stimulant, pain reliever and effective drug addiction treatment, or if it should be banned just like any other dangerous, illegal and addictive drug.

The post Kratom: Harmful Substance or Safe Drug Addiction Treatment? appeared first on Dr. Axe.

With a name like passion flower, it can only be something kind, gentle and calming from nature. While that doesn’t hold true for all sweet names, it does hold true for the passion flower, a wildflower of striking beauty that produces a fleshy fruit, called passion fruit.

There are many passion flower benefits. For instance, it may with insomnia, anxiety, inflammation from skin irritations and burns, menopause, ADHD, and even more serious conditions, such as seizures, high blood pressure and asthma, just to name a few.

Passion flower is a plant in which the parts of the plant above the ground are used, in different forms, to provide natural healing purposes and food flavoring. You may have heard of passion flower tea or passion flower extract — it’s also found as infusions, teas, liquid extracts and tinctures.

It’s common to see passion flower combined with other calming herbs, such as valerian root, lemon balm, chamomile, hops, kava and skullcap.

A perennial, climbing vine, passion flower is typically grown in Europe but native to the southeastern parts of America. Common names are maypop, apricot vine, passion vine and passiflore.

Benefits of Passion Flower

1. May Help Reduce the Effects of Menopause

Menopause is associated with feeling of anxiety and depression, often caused by low levels of gamma-aminobutyric acid (GABA), which is a chemical in the brain. Hormone therapy that relies on modern medicine can create a lot of unwanted side effects.

Studies have been conducted that show that passion flower can treat menopausal symptoms, such as vasomotor signs (hot flashes and night sweats), insomnia, depression, anger and headaches, and it may be an alternative to conventional hormone therapy.

Women are seeking natural remedies more and more, and passion flower may help by increasing the levels of GABA. When the levels of GABA are increased, it helps decrease the activity of some of those depression-inducing brain cells.

The alkaloids in passion flower also may prevent the production of monoamine oxidase, which is exactly what anti-depressant medication tries to do. Studies have shown that it may reduce depression, a common problem for women in menopause, including research conducted on animal models.

Another study showed that passion flower may reduce those annoying hot flashes. The study used various herbal remedies, and the results showed that anise, licorice root, black cohosh, red clover, evening primrose, flaxseed, St. John’s wort, valerian and passion flower may alleviate hot flashes in those who are menopausal as well as those who are premenopausal.

2. Helps Lower Blood Pressure

The Journal of Nutritional Biochemistry conducted a research study using passion flower skin extract. The study found that blood pressure levels were significantly reduced, likely due to the GABA-promoting properties of the extract.

Animal studies that have been published indicating passion flower fruit pulp as a potential remedy for reducing systolic blood pressure by administering eight milligrams of passion flower for a period of five days. The results indicated that passion flower extract increased levels of an antioxidant enzyme and decreased levels of oxidized lipids that can cause damage from the accumulation of toxins and waste products in the body.

3. Can Reduce Anxiety

Passion flower may be helpful in reducing anxiety and has long been known as a folk remedy. It’s believed that certain compounds found in passion flower may interact with some receptors in the brain, provoking relaxation.

Because passion increases GABA, the activity of some brain cells that may cause anxiety is lowered and makes you feel more relaxed. Studies suggest that passion flower extracts may even have mild anti-inflammatory and anti-seizure benefits.

One study investigated passion flower’s effects on general anxiety disorder. The researchers concluded: “This study noted that passion flower might be suitable as an add-on in the treatment of generalized ‎anxiety disorder with low side effects. Further studies with longer duration are recommended to ‎confirm the results of this study.‎”

Another study involving children showed that nervousness was reduced after the use of the combined plant extracts to include passion flower, St. John’s Wort and valerian root.

4. Helps Address ADHD Symptoms

Attention deficit hyperactivity disorder (ADHD) seems to be an ongoing concern for many parents, and sadly, conventional drugs such as Adderall can cause many unwanted side affects. ADHD is a disorder of the brain that manifests in symptoms such as inattention, hyperactivity and impulsivity that interfere with a child’s development or daily activities.

The good news is that a survey showed parents opting for alternative ADHD treatments more and more, with nutritional therapies at the top of the remedy list. Herbs such as Roman chamomile, valerian, lemon balm and passion flower have been noted as possible treatments, though it’s always important to check with your physician first since some may cause allergic reactions.

5. Helps Reduce Insulin Levels

A study was conducted using yellow passion fruit peel flour to see how it affected blood sugar levels.

Insulin sensitivity was evaluated in an effort to better understand insulin resistance in diabetics. To conduct the studies, 43 volunteers with type 2 diabetes (28 females and 15 males) were asked to take a certain amount of yellow passion fruit peel flour for a period of two months.

The results showed a decreased insulin resistance in type 2 diabetic patients, which suggests that passion flower may benefit diabetic patients.

6. Can Improve Sleep

Sleep is one of the most important things you can do for your body, and we all love a good night’s sleep! Studies were conducted on patients who had problems sleeping. The study, focusing on patients with bipolar disorder, tested various natural herbal medicines, including passion flower, and the results showed an improvement in sleep, possibly by reducing anxiety.

A double-blinded, placebo-controlled study involved patients required to drink passion flower tea for week. Participants showed statistically significant sleep improvement.

Passion flower, combined with valerian root, may be one of the best combinations to help with insomnia and could be ideal if you seem to have trouble turning off the brain at night by calming the cells within it.

7. Reduces Inflammation

Passion flower may reduce disease-causing inflammation.

Analyses were conducted of the phytonutrient and antioxidant contents of the wild passion fruit species, specifically P. tenuifila and P. setacea. The researchers paid most attention to the seeds and the explants from seedlings, as well as the adult version. The high level of phenolic compounds showed the powerful antioxidant activity of the extract of the passion flower plant.

Another study was conducted on paw edema, which is the buildup of fluid in the paw area of animals. When using dried passion flower, the antioxidant activity decreased the fluid buildup, indicating the reduction of inflammation.

Uses

There are several ways to take passion flower. Most common are infusions, teas, liquid extracts, tinctures and capsules.

Take a trip to your local health food store, and see what options it has. You may want to try an infusion or tea by steeping a teaspoon of the dried herb in a cup of boiling water for about 10 minutes. Then strain and sip.

You can also try adding passion flower to your bath water for relaxation. The typical dose of passion flower is about one to two grams, finely chopped. You can make a tea by steeping a teaspoon of dried herb in a cup of boiling water for a few minutes, and you can have two or three cups throughout the day.

If you are taking it to help with sleep, make sure to drink at least an hour before going to bed.

Prepare tea by using a saucepan. Bring the water to a low boil, and then turn off the stove.

Add the herbs to the water. You can use a muslin bag or tea infuser. Cover with a lid right away so the oils from the flowers do not evaporate.

Allow it to steep for about 10–12 minutes. Remove from the stove, strain if needed and pour yourself a cup. Then add some local, organic honey if desired. Try this at any time when you may feel anxious or at night before bed.

Risks and Side Effects

At one time passion flower was approved as an over-the-counter sedative and sleep aid in the U.S., but in 1978, it was taken off the market due to safety concerns and lack of testing. While studies indicate many positive uses for passion flower, always check with your doctor before taking any new herb in any form.

If you experience nausea, vomiting, drowsiness or any other odd symptoms, even if after a few days, please seek the help of a physician. Do not take if you are pregnant, breastfeeding or have medical problems. It may not be suitable for children under 6 months of age. 

The post Passion Flower for Hot Flashes, Depression & Better Sleep appeared first on Dr. Axe.

Who knew a tablespoon of red powder could contain so much goodness? Meet paprika, the pepper-based spice that helps your body steer clear of disease.

Recently, it’s been found that paprika not only helps your body fight inflammation and disease in general, but it may even have specific targeting to prevent and fight autoimmune conditions and certain cancers. Read further to find out more about these breakthrough discoveries and the benefits you can reap from the popular nightshade vegetable spice.

Related: The Top 101 Herbs and Spices for Healing

What Is Paprika?

Paprika is a ground, dry spice made from the larger (and usually red-tinted) varieties of peppers in the Capsicum annuum family. This group of peppers includes the sweet bell pepper, an extremely common paprika source, as well as spicier versions like chili peppers and cayenne pepper.

From its discovery in the New World in the 1400s to the current use around the world of this handy ingredient, paprika has been much loved since entering the scene when explorers brought some home to Europe, Africa and Asia. Hungary currently produces what’s widely known as the highest-quality paprika, and Hungarian chefs are famous for their preparation of goulash with paprika.

Nutrition Facts

Because of the variations in pepper cultivars, paprika nutrition can be very different from product to product. However, a few things are true about paprika. First, the red varieties in particular have a massive amount of vitamin A in just one tiny serving (one tablespoon is almost ¾ of the daily recommended intake). That’s nothing to shake your head at, as the antioxidant properties of vitamin A are many.

Secondly, paprika made from spicier peppers (most often the chili pepper) includes an important ingredient known as capsaicin. This nutrient is what gives spicy peppers their heat, and when it comes to health benefits, capsaicin is a key part of paprika’s ability to prevent life-threatening diseases. However, although paprika made from bell peppers also has some incredible health benefits, there is no capsaicin in this sweet pepper variety.

One serving of paprika (one tablespoon) contains about:

• 20 calories
• 3.8 grams carbohydrates
• 1 gram protein
• 0.9 gram fat
• 2.5 grams fiber
• 3,560 international units vitamin A (71 percent DV)
• 0.3 milligram vitamin B6 (14 percent DV)
• 2 milligrams vitamin E (10 percent DV)
• 1.6 milligrams iron (9 percent DV)
• 4.8 milligrams vitamin C (8 percent DV)
• 5.4 microgram vitamin K (7 percent DV)
• 0.1 milligram riboflavin (7 percent DV)
• 1 milligram niacin (5 percent DV)
• 158 milligrams potassium (5 percent DV)

Health Benefits

1. Rich in Antioxidants

Perhaps the most impressive quality of paprika is the amount of antioxidant power it packs in just one serving. Peppers and products created from them have long been understood to have disease-fighting properties, due in large part to their ability to fight oxidative stress.

There are many antioxidants in paprika, including carotenoids, which are found to varying degrees in different types of paprika. Carotenoids are a type of pigment found in many plants that serve the body as antioxidants, preventing damage from oxidative stress (caused by an overabundance of free radicals in the body) and helping the body fight disease. These are fat-soluble nutrients, meaning they’re absorbed best when consumed alongside a healthy fat source, such as avocado.

The carotenoids commonly found in paprika are beta-carotene, beta-cryptoxanthin and lutein/zeaxanthin. Beta-carotene has many benefits, from skin protection to respiratory health to pregnancy support. The best-known benefit of beta-cryptoxanthin is the ability to lower inflammation in disorders such as arthritis. And, of course, lutein and zeaxanthin are known for their roles in the health of the eyes, helping fight off molecules that are known to cause damage that leads to conditions like macular degeneration.

In general, vitamin A is known for the way it decreases inflammation through antioxidant properties, and since inflammation is at the root of most diseases, getting enough of the nutrient is important in living a life that’s free of disease. And that’s just one of the paprika benefits.

2. Aids in Treatment for Autoimmune Conditions

A groundbreaking study conducted in 2016 found that capsaicin, the ingredient in chili peppers and other hot varieties that provide the heat — like paprika — may have incredible power against autoimmune conditions.

These often debilitating illnesses stem from the immune system attacking the host’s body. Symptoms of autoimmune diseases affect brain, skin, mouth, lungs, sinus, thyroid, joints, muscles, adrenals and gastrointestinal tract functions.

However, while autoimmune disorders are not curable, this 2016 study found that capsaicin stimulates biological reactions consistent with the treatment of autoimmune disease.

3. May Help Treat and Prevent Cancer

The capsaicin found in spicy paprika isn’t useful in treating just one type of disease — it also has great potential in treating and/or preventing cancer. Operating in several different mechanisms, capsaicin seems to be responsible for altering signaling pathways that limit cancer growth and even suppress genes that tell tumors to increase in size.

In particular, one paprika benefit may be its ability to protect against gastric cancer. A 2012 study of gastric cancer states, “Gastric cancer is the second most common cancer worldwide and the second most common cause of cancer-related deaths.” Over 80 percent of patients diagnosed with this form of cancer die within a year of their diagnoses or recurrence of the disease.

The good news is that capsaicin has potent anti-inflammatory effects on the incidence of gastric cancer, as discovered in 2016 in early research out of Japan.

There are many natural cancer treatments that have been effective in aiding treatment, so if you’re at risk of developing this disease, it’s wise to use paprika as one ingredient in a cancer-prevention lifestyle.

4. Potentially Useful in the Treatment of Diabetes

Like many nutrient-rich foods and spices, paprika seems to have the potential to help regulate blood sugar levels and assist in treating diabetes. When patients with diabetes consume paprika containing capsaicin, they better process the digestion and processing of sugars in the blood.

In addition, women with diabetes also tend to birth babies too large for their gestational ages, and capsaicin supplementation decreases the incidence of this as well.

5. Good for the Eyes

Because of the large amount of antioxidants present in this spice, such as vitamin A, lutein and zeaxanthin, it’s already clear that paprika benefits you by helping prevent diseases that damage your eyes.

In addition to these nutrients, the existence of vitamin B6 in paprika also helps keep your eyes healthy. People who consume high amounts of B6 see a slower onset of macular degeneration and other eye-related diseases, especially when consumed with large quantities of folate.

6. Keeps Your Heart Strong

Spicing up your life with paprika helps keep your heart and cardiovascular system in good shape. Vitamin B6 helps lower high blood pressure and heal damaged blood vessels. It even treats anemia by creating hemoglobin in the blood responsible for transporting oxygen through the bloodstream.

Paprika also contains capsanthin, which is touted, according to one study, as the main carotenoid in the spice. Little, however, is known about this antioxidant, especially in comparison to the other common antioxidants. As more research is done, one source found that capsanthin in paprika caused an increase in good HDL cholesterol, which is another way paprika can keep your cardiovascular system working well.

How to Use

Because paprika is a spice, it must be used in appropriate amounts to not overwhelm the taste buds. However, it goes far beyond the traditionally American deviled egg.

In the U.S., it’s also commonly used to season barbecue sauce, ketchup, meats and potato salad. Mexican cuisine is full of this spice in sauces, salsas and filling for items like chile relleno. It’s ordinary to roast peppers before using them to create paprika for a more smokey flavor.

Many cultures also appreciate the richness in flavor of paprika prepared in oil. This increases the heat from hot peppers and helps the body to absorb many of the antioxidants present in it. In several countries, such as Argentina, Bolivia, Chile and Peru, cooks add it to meats and oil to ramp up the flavor profile.

Paprika is also widely used in Europe, Africa and Asia as well in a variety of dishes. Everything from seafood to rice finds itself flavored with the aroma of this pepper spice, the most famous being the goulash of Hungary.

It’s great to use in our recipe for white chicken chili, adding a smokey quality to this winter dish high in healthy fats. It’s also the key ingredient in the Hungarian dishes chicken paprikash and goulash.

As it works well to thicken sauces and add flavor, we also use this spice when preparing homemade ranch dressing. The stuff you buy off the shelf is full of mystery ingredients, but this one will have you clamoring for a salad.

Interesting Facts

Until Christopher Columbus returned from the New World with his mistakenly named “peppers” (for example, the bell pepper), the people of Europe (and everywhere else but North America) had never even seen one of these curious plants that originated in Mexico. First used to decorate the gardens of European nobility, varieties of pepper eventually found their way to Turkey and, from there, to Hungary.

The word “paprika” is used in many non-English-speaking European countries to describe the pepper itself, although this is not the case in English, where it refers specifically to the red spice derived from dried peppers. According to the New World Encyclopedia, “The first note mentioning red pepper in Szeged, Hungary dates back to 1748, with the word paprika in an account book.”

Near the end of the 1800s — more than 300 years after the first pepper plant was grown in Hungary — paprika became a main part of Hungarian food preparation, although its earliest use there was for treatment of intermittent fever. Today, many claim the “best” paprika originates from the areas of southern Turkey where it’s now cultivated.

Side Effects and Allergies

There are very few allergic reactions on record to paprika, but as with any food, allergies are a potential risk, especially in an environment where you work with and touch many different spices in short periods of time.

Therefore, use caution and contact your physician right away if you notice any allergy symptoms, such as swelling of the mouth or lips or contact dermatitis on your hands after eating and handling this spice.

Final Thoughts

• Paprika is a (usually) red spice made from dried cultivars of peppers. It can be made from any type of pepper, which is why there is such a variety in the spiciness of different brands of the spice.
• This seasoning contains almost ¾ of the daily recommended value for vitamin A, along with other important antioxidants, vitamins and minerals.
• Paprika has shown promise in the treatment of diabetes, cancer, autoimmune conditions and cardiovascular disease.
• Your eyes will benefit from regular consumption because of the presence of eye-protecting antioxidants and vitamin B6.
• The peppers used to create paprika originated in Mexico and were brought to Europe, Africa and Asia by explorers who found the curious plant delicious and intriguing.
• By heating it in oil, you are able to release the full flavor profile.
• This spice can be used in just about any kind of dish, from seafood to soup to rice and everything in between.

The post Paprika: The Antioxidant-Rich Spice that Fights Disease appeared first on Dr. Axe.

These days, you’d be hard-pressed to find someone who’s never tried celery. It is a popular ingredient often featured in low-carb, low-calorie recipes for dieters and health-conscious consumers alike. However, far less people are familiar with celeriac, a root vegetable that is closely related to celery but boasts an entirely different set of nutrients and a unique list of health benefits.

Jam-packed with fiber, vitamin K, vitamin C and antioxidants, adding celeriac to your diet can have a powerful effect on health. Plus, there are limitless ways to enjoy it. Try baking, boiling, roasting or mashing this tasty tuber to take advantage of its many potential benefits.

What Is Celeriac?

Celeriac, also known as celery root, knob celery or turnip-rooted celery, is a root vegetable that belongs to the same plant family as celery. It’s known for its distinct appearance.

This appearance features a round base with multiple knobs and protrusions. It also has a leafy top, similar to a turnip or radish.

This root vegetable is cultivated across the globe in areas like North America, Southwest Asia, North Africa and Siberia. It can be cooked or consumed raw and incorporated into a wide range of different recipes.

It’s known for its nutty, celery-like flavor, coupled with its crunchy texture and stellar nutrient profile.

In addition to being incredibly versatile, celeriac is also highly nutritious. It fact, it’s linked to a number of benefits. These include better bone health, improved blood sugar control and more.

Celeriac is believed to have originated in the Mediterranean Basin. This is the area that surrounds the Mediterranean Sea.

The root vegetable has been around for thousands of years. It was even mentioned in Homer’s epic poem “Odyssey” as “selinon.”

It remains unclear exactly when celeriac was first cultivated, but there are references to the nutritious tuber dating back to the 17th century.

Today, celeriac is grown around the world in many regions, including North America, Southwest Asia, North Africa and Siberia. However, it’s more commonly found in several specific regions and cuisines, including France and Italy. In fact, it’s a staple ingredient in céleri rémoulade, which is a type of French root salad.

Celeriac Root Benefits

Rich in important health-promoting nutrients, celeriac is used to treat a wide array of ailments in many different forms of traditional medicine.

In Ayurvedic medicine, for example, it is believed to act as a natural diuretic. It helps promote kidney function and flush out toxins.

This root vegetable also stimulates digestion and boosts energy levels. Cooked root vegetables work best for those with a vata dosha because of their grounding properties.

Meanwhile, according to Traditional Chinese Medicine, celeriac can be used to help lower blood pressure. It’s also thought to have a slightly warming effect in the body. This can promote yang energy.

It also is believed to improve conditions like constipation, diabetes, heart disease and arthritis. That’s not all.

1. Promotes Digestive Health

Celeriac is a great source of fiber, packing in nearly three grams per cup. Fiber is essential to many aspects of health. It’s especially important when it comes to digestive health.

Fiber moves slowly through the gastrointestinal tract undigested. It adds bulk to the stool to maintain regularity and promote its passage from the body.

Fiber is often used as a natural remedy for constipation. In fact, studies suggest that upping your intake of fiber can effectively increase stool frequency.

Not only that, but fiber also acts as a prebiotic. Prebiotics provide fuel for the beneficial bacteria in your gut to optimize nutrient absorption and digestion.

Plus, research shows that high-fiber foods can even benefit other conditions, like hemorrhoids, gastroesophageal reflux disease, diverticulitis and intestinal ulcers.

2. Supports Strong Bones

Although perhaps most well-known for its integral role in blood clotting, vitamin K is a micronutrient that is essential when it comes to bone health as well. Vitamin K is required for the proper function of osteocalcin. Osteocalcin is a type of protein hormone found primarily in the bone.

According to a review published in the journal Nutrition in Clinical Practice, studies show that vitamin K may help increase bone mineral density and reduce the risk of fracture.

Celeriac is one of the best sources of vitamin K available. It has about 80 percent of the daily recommended value in just one cup.

It’s also relatively high in calcium. Calciums is another key mineral required for supporting healthy bone development and metabolism.

3. Fights Free Radicals

Free radicals are harmful compounds that can build up in the body as a result of factors like stress, pollution or an unhealthy lifestyle. Over time, these compounds can take a serious toll on health.

They cause oxidative damage to the cells and even contribute to the development of chronic conditions like heart disease, cancer and diabetes.

Celeriac is rich in antioxidants. Antioxidants are powerful compounds that help fight free radicals to keep your body healthy.

Antioxidants like vitamin C can also help reduce inflammation. Inflammation plays a role in conditions like rheumatoid arthritis, leaky gut syndrome and inflammatory bowel disease.

4. Regulates Blood Sugar

Low in carbohydrates yet high in fiber, adding celeriac root to your routine is a great way to promote normal blood sugar levels. This is because fiber slows the absorption of sugar in the bloodstream. This helps prevent sudden spikes and crashes in blood sugar.

In addition to its fiber content, celeriac is also low in calories but contains a hearty dose of protein. According to a review published in the American Journal of Clinical, following a high-protein diet can help lower blood sugar levels and improve blood sugar control. This is especially true in people with type 2 diabetes.

5. Enhances Weight Loss

Celeriac can be a delicious and nutritious addition to a well-balanced weight loss diet. Unlike many other root vegetables, it’s low in calories and carbohydrates. Plus, it’s highly versatile, adding a delicious crunch to guilt-free snacks and side dishes alike.

It’s also high in fiber and protein, both of which can be incredibly beneficial for weight loss. Fiber moves slowly through the digestive tract, helping keep you fuller for longer to ward off cravings and decrease appetite.

Meanwhile, protein helps slow the emptying of the stomach and reduces levels of ghrelin. Ghrelin is the hormone responsible for stimulating feelings of hunger.

Nutrition Facts

Celeriac root is very nutritious. It packs a good amount of vitamin K, vitamin C and phosphorus into each serving.

It’s also a low-carb food and high in fiber. That makes it a good low-carb, healthy snack.

One cup (about 156 grams) of raw celeriac contains approximately:

• 65.5 calories
• 14.4 grams carbohydrates
• 2.3 grams protein
• 0.5 gram fat
• 2.8 grams dietary fiber
• 64 micrograms vitamin K (80 percent DV)
• 12.5 milligrams vitamin C (21 percent DV)
• 179 milligrams phosphorus (18 percent DV)
• 468 milligrams potassium (13 percent DV)
• 0.3 milligram vitamin B6 (13 percent DV)
• 0.2 milligram manganese (12 percent DV)
• 31.2 milligrams magnesium (8 percent DV)
• 67.1 milligrams calcium (7 percent DV)
• 1.1 milligrams iron (6 percent DV)
• 0.1 milligram riboflavin (6 percent DV)
• 0.1 milligram copper (5 percent DV)
• 0.5 milligram pantothenic acid (5 percent DV)
• 0.1 milligram thiamine (5 percent DV)

In addition to the nutrients listed above, this root vegetable also contains a small amount of folate, vitamin E, zinc and selenium.

Celeriac vs. Celery

Celeriac and celery are closely related. In fact, both are members of the same family of plants. They are also low in calories and carbs.

Plus, they share a refreshing, mild taste and crunchy texture. They work well when used in everything from salads to slaws.

However, despite their similar names and nutrition profiles, there are several differences between celeriac vs. celery. For starters, they have completely different appearances.

Celery is known for its bright green stalks and leafy tops. Celeriac is actually a tuber that resembles a turnip but with a more knobby, gnarled appearance.

Additionally, while both can be consumed raw or cooked, celeriac is slightly more versatile. It can be enjoyed in a myriad of soup, pasta and side dishes.

In terms of nutrition, celery has a higher water content and is significantly lower in calories and carbs. However, one cup of celeriac contains double the amount of vitamin K, four times as much vitamin C and almost twice as much fiber than a single cup of celery.

Because both bring something different to the table, you can easily enjoy both as part of a balanced, nutrient-rich diet — as well as celery seed.

How to Use (Recipes)

Wondering where to buy celeriac to start enjoying the multitude of health benefits that it has to offer? This root vegetable is widely available at most grocery stores. It can be found in the produce aisle, often in the refrigerated section.

Look for celeriac when it’s in season. That is from late fall through early winter.

The roots should be at least the size of a softball or larger. It should be firm and heavy.

Opt for organic whenever possible to minimize pesticide exposure, and store in the refrigerator to extend shelf life and longevity.

There are a number of different ways to enjoy celeriac. It can easily be consumed either raw or cooked.

Raw celeriac works well for salads or in coleslaw thanks to its slightly nutty celeriac taste and crunchy texture. It can also be boiled, mashed, roasted or baked. These options give it a slightly sweeter flavor that’s absolutely delicious.

Preparing celeriac can be a bit intimidating due to its unique appearance and gnarly protrusions. Once you get the hang of it, though, it’s actually pretty simple.

Start by cutting off the top and bottom. Then use a knife to carefully slice the rest of the skin off the veggie. Next, simply cut into slices or chunks, depending on what your specific recipe calls for.

Keep in mind that celeriac tends to lose its color quickly after it is sliced. However, you can easily prevent this by submerging it into a bowl of water with a splash of lemon juice.

There are a number of celeriac recipe options out there. These include keto fries (swap the turnips for celeriac) to celeriac puree and beyond.

Although it may not be considered a zero-carb snack since it does contain a small amount of carbs in each serving, it can be a weight loss-friendly alternative to other root vegetables in snacks, like chips or fries.

It’s also a good substitute for nightshade vegetables like potatoes or radishes for those who may have a sensitivity.

Need a few ideas for how to prep and enjoy this vegetable at home? Here are a few celeriac recipes to get you started:

• Celeriac Root Pasta Noodles
• Garlic & Herb Celeriac Fries
• Celeriac Mash
• Easy Roasted Celeriac Soup
• Celeriac Steak with Salsa Verde

Risks and Side Effects

There have been many documented reports of celeriac allergies, especially in those who are also allergic to celery or other vegetables in the same family. If you are allergic to celeriac, consuming it may lead to a slew of food allergy symptoms, including itching, tingling, swelling and dermatitis.

If you notice these or any adverse side effects after consuming celeriac, discontinue use immediately, and consider consulting with your doctor.

Final Thoughts

• What is celeriac? It is a root vegetable closely related to celery that has a round base, leafy top and crunchy texture that works well in many different celeriac recipes.
• This root vegetable is low in calories and carbohydrates. It’s also high in fiber and micronutrients like vitamin K, vitamin C, phosphorus and potassium.
• Thanks to its impressive nutrient profile and antioxidant content, some of the potential celeriac health benefits include stronger bones, enhanced digestive health, better blood sugar control and increased weight loss.
• This vegetable can be enjoyed raw or cooked. It can be included in dishes like salads, slaws, fries, veggie chips or even pastas as a delicious and nutritious addition to a well-rounded, balanced diet.

The post Celeriac: The Low-Calorie, Low-Carb Root Vegetable that Benefits the Gut appeared first on Dr. Axe.

St. John’s wort, also known as hypericum perforatum, is a flowering plant of the genus Hypericum and has been used as a medicinal herb for its antidepressant and anti-inflammatory properties for over 2,000 years. The Greek physicians of the first century recommended the use of St. John’s wort for its medicinal value, and the ancients believed that the plant had mystical and protective qualities.

If you have little experience with this powerful herb, you may be questioning “what does St. John’s wort do for the body?” St. John’s wort uses, dating back to the ancient Greeks, include treatment for illnesses such as various nervous or mood disorders.

It may be a funny-sounding name, but the benefits of this herb are no joke. And the name was given to the plant because it blooms around June 24, the birthday of John the Baptist, and the word “wort” is an old English word for plant.

St. John’s wort is most commonly used as a natural remedy for depression and other common issues such as anxiety, tiredness, loss of appetite and trouble sleeping. It’s also used to treat heart palpitations, moodiness, the symptoms of ADHD, obsessive-compulsive disorder, seasonal affective disorder and menopause.

What Is St. John’s Wort?

The genus Hypericum consists of approximately 400 species of herbs and shrubs that have yellow or copper-colored flowers with four to five petals, numerous stamens and a single pistil. The plant flowers are used to make extracts, capsules and teas that possess therapeutic properties.

The St. John’s wort plant is native to Europe, but is commonly found in the United States and Canada in the dry ground of roadsides, meadows and woods. Although not native to Australia and long considered a weed, St. John’s wort is now grown there as a crop, and today Australia produces 20 percent of the world’s supply.

Pharmaceutical companies, particularly in Europe, prepare standard formulations of this herb that are taken by millions of people.

St. John’s wort produces dozens of biologically active substances, but two compounds found in the plant, hypericin and hyperforin, have the greatest medical activity. Other compounds, including the flavonoids rutin, quercetin and kaempferol, also appear to have medical activity. It’s also used in homeopathy.

Health Benefits

1. Works as an Antidepressant

Many studies show that St. John’s wort may help fight mild to moderate depression and anxiety and has fewer side effects than most other prescription antidepressants, such as loss of sex drive. However, there are St. John’s wort drug interactions, so the herb should be taken only under the guidance of a healthcare professional, especially if you already take medications for depression.

In a 2017 meta-analysis including 27 clinical trials and over 3,800 patients, researchers concluded that St. John’s wort has comparable efficacy and safety to SSRIs.” Studies show that St. John’s wort uses seem to work as well as selective serotonin reuptake inhibitors (SSRIs), a popular type of antidepressant that doctors often prescribe first to treat depression, such as Prozac, Celexa and Zoloft.

Researchers aren’t exactly sure how St. John’s wort works for depression; some have suggested that the herb acts similar to a SSRI because it makes more serotonin, dopamine and norepinephrine available in the brain. These neurotransmitters help improve your mood and can be responsible for treating symptoms of depression.

In studies using the rat forced swimming test, an animal model of depression, St John’s wort extracts induced a significant reduction of immobility. In other experimental models of depression, including acute and chronic forms of escape deficit induced by stressors, St John’s wort extract was shown to protect rats from the consequences of unavoidable stress.

St. John’s wort uses also include improving mood in people with seasonal affective disorder (SAD), a type of depression that occurs during the winter months because of lack of sunlight. SAD is usually treated with light therapy, and there is some evidence that using St. John’s wort together with phototherapy works even better as a way to beat the winter blues.

2. Relieves PMS Symptoms

Because of its positive effects on mood, St. John’s wort has been used to alleviate and naturally remedy PMS symptoms, such as depression, chronic fatigue and hormonal imbalance.

A study done at the Institute of Psychological Sciences in the United Kingdom included 36 women aged 18–45. They had regular menstrual cycles and were diagnosed with mild PMS. The women were randomly assigned to receive either St. John’s wort tablets at 900 milligrams a day or identical placebo tablets for two menstrual cycles; then the groups switched doses and the next two cycles.

Symptoms were rated daily throughout the trial using the Daily Symptom Report, and the women reported on feelings of depression, aggression, hormone balance and hormonal stimulation. The trials showed that St. John’s wort is superior to a placebo in improving physical and behavioral symptoms of PMS, but there were no significant effects compared with a placebo in treating mood and pain-related PMS symptoms.

Researchers reported that daily treatment with St. John’s wort was more effective than placebo treatment for the most common physical and behavioral symptoms associated with PMS, and further work is needed to determine whether pain and mood symptoms benefit from longer treatment duration.

3. Improves Mood During Menopause

St. John’s wort uses include being tested as an herbal remedy that relieves the psychological and vegetative symptoms of menopause. A study published in Advance in Therapy and performed in Berlin investigated 12 weeks of treatment with St. John’s wort; 111 women, ages 43 to 65, took one 900 milligram tablet three times daily. All of the participants experienced symptoms characteristic of the pre- and postmenopausal state.

The treatment outcome was evaluated by the Menopause Rating Scale, a self-designed questionnaire for assessing sexuality, and the Clinical Global Impression scale. To test the results, the incidence and severity of typical psychological, psychosomatic and vasomotor symptoms were recorded after five, eight and 12 weeks of treatment.

Substantial improvement in psychological and psychosomatic symptoms was observed, and menopausal complaints diminished or disappeared completely in 76 percent of the women; in addition to this, sexual well-being also improved after treatment, displaying that St. John’s wort uses include providing natural menopause relief. It’s one of the most recommended menopause supplements.

4. Fights Inflammation and Skin Irritations

St. John’s wort has antibacterial properties and may also help fight chronic inflammation. When applied topically, it relieves symptoms associated with minor wounds and skin irritations, working as a natural treatment for eczema, a home remedy for burn relief and a way to naturally treat hemorrhoids.

St. John’s wort shows anti-inflammatory properties due to its inhibitory effects on pro-inflammatory genes like cyclooxygenase-2, interleukin-6 and inducible nitric-oxide synthase. These genes play a critical role in chronic inflammatory diseases.

St. John’s wort extracts have been used for thousands of years to treat cuts and abrasions. Its usefulness in reducing inflammation is well-known and appears to be related to its ability to serve as an antibacterial agent.

In a 2003 study at the Department of Dermatology at the Freiburg University Clinic in Germany, 18 patients with eczema were treated twice daily over a period of four weeks. After the trial, the severity of the skin lesions improved on sites of treatment, and skin tolerance and cosmetic acceptability was good or excellent with the St. John’s wort cream.

And in a 2017 case study, St. John’s wort extract provided significant efficacy for the treatment of pressure sore wounds in an intensive care unit patient.

5. Improves Symptoms of Obsessive Compulsive Disorder

Obsessive compulsive disorder (OCD) is a mental disorder where people perform certain routines repeatedly and are unable to control their thoughts or activities. This can be a debilitating condition, so the data that suggests the positive effects of St. John’s wort are indeed promising.

A study done at the Dean Foundation for Health Research and Education analyzed 12 patients who were diagnosed with OCD; the participants were treated for 12 weeks, with a fixed dose of 450 milligrams of 0.3 percent St. John’s wort twice daily. The study included weekly evaluations that were conducted with the Yale-Brown Obsessive Compulsive Scale, the Patient Global Impressions of Improvement Scale and the Clinical Global Impressions of Improvement scale, and a monthly evaluation with the Hamilton Rating Scale for Depression.

Significant changes occurred within one week and continued to increase throughout the trial. At the endpoint, five of the 12 patients were rated “much” or “very much improved” on the clinician-rated CGI, six were “minimally improved,” and one had “no change.” The most common side effects reported were diarrhea and restless sleep. Because improvement began at one week, and grew over time, researchers believe that St. John’s wort can be a helpful tool in treating OCD, and more placebo-controlled studies should take place in the future.

6. Has Anti-Cancer Properties

Researchers have found that St. John’s wort stops the growth of tumor cells and can treat both nonmelanoma and melanoma skin cancer cells. Because St. John’s wort has shown to have significant antitumor activity, researchers suggest that it’s an effective cancer-fighting treatment that’s available in abundance because it’s a naturally occurring plant.

Data from a 2003 study done in Spain indicates that hyperforin, a derivative found in St. John’s wort, is a compound that interferes with key events in angiogenesis — the formation and growth of cells. This confirms the recent and growing evidence about a potential role of this compound in cancer and metastasis inhibition and makes it a promising drug for further evaluation in the treatment of angiogenesis-related pathologies.

7. May Support Smoking Cessation

A systematic review conducted in Canada found that St. John’s wort may promote smoking cessation by alleviating tobacco withdrawal symptoms and decreasing negative effects through various mechanisms.

Researchers suggest that the herb is able to inhibit monoamine oxidase A and B, and is involved in dopamine and noradrenaline reuptake. These actions help to reduce symptoms associated with smoking cessation.

Dosage Recommendations

St. John’s wort can be obtained from your local health food store in many forms, including capsules, tablets, tinctures, teas and oil-based skin lotions. You can also find St. John’s wort in chopped or powdered forms.

Most products are standardized to contain 0.3 percentage hypericin, but make sure to read the label before making your purchase. Herbal supplements aren’t regulated, so you need to make sure you take the right product for your needs.

How long does it take for St. John’s wort to work? Know that you will not feel an immediate response. It generally takes a few weeks to several months to feel the benefits of St. John’s wort, so be patient and do not increase your dose without consulting your doctor first.

For Children

Most studies on St. John’s wort have been conducted in adults, but one study involving more than 100 children under the age of 12 indicated that St. John’s wort may be a safe and effective way of treating mild to moderate symptoms of depression in children.

If you are thinking about giving your child St. John’s wort to treat depression, you should absolutely consult with a medical supervisor first. Children being treated with St. John’s wort must be carefully monitored for allergic reactions and side effects, such as diarrhea and upset stomach.

For Adults

For adult use, the typical dose in capsule form is 300 milligrams, three times daily with meals. You should consult your healthcare professional before taking more than the standard dose of St. John’s wort. To improve a specific condition, you may benefit from the following recommended doses (under the guidance of your healthcare professional):

• For anxiety, take 300 milligrams of St. John’s wort by mouth three times daily.
• For mild to moderate depression, take 300 milligrams three times per day, with meals.
• For severe depression, take about 900 milligrams of St. John’s wort by mouth daily for eight to 12 weeks (with doctor approval).
• For psoriasis, use St. John’s wort ointment two times daily on the skin for four weeks.
• For wound healing, use 20 percent St. John’s wort in petroleum jelly on affected skin three times daily for 16 days.
• For menopausal symptoms, take 300 milligrams once daily for 12 weeks.
• For PMS, take 300–900 milligrams of St. John’s wort by mouth daily for two menstrual cycles.
• For irritable bowel syndrome, take 450 milligrams twice daily for 12 weeks.
• For nerve pain, take three 300–900 microgram hypericin tablets by mouth for two treatment periods of five weeks each.
• For obsessive-compulsive disorder, take 450–900 milligrams by mouth daily for 12 weeks.

If you are taking a dosage above 300 milligrams, three times daily, consult your healthcare professional first. Also, it is best to reduce your dose slowly over time, instead of stopping St. John’s wort suddenly.

Risks, Side Effects and Interactions

Extensive research supports that St. John’s wort uses are safe when taken by mouth for up to three months, and some evidence suggests it can be used safely for over one year. St. John’s wort side effects include trouble sleeping, vivid dreams, restlessness, anxiety, irritability, stomach upset, fatigue, dry mouth, dizziness, headaches, skin rash, diarrhea and tingling.

Keep in mind that it generally takes weeks or even months for St. John’s wort benefits to become noticeable. It is not a fast-acting treatment for conditions like depression and increasing your dose isn’t going to make it work immediately. You need to give it time. When taken in large doses, St. John’s wort may cause severe reactions to sun exposure, so be sure to wear sunblock outside, especially if you are light-skinned.

Taking St. John’s wort is not recommended for women who are pregnant or breastfeeding; it’s most likely safe for children between the ages of 6 and 17, but they shouldn’t take it for more than eight weeks.

There are a number of health cautions pertaining to St. John’s wort uses that need to be considered before use. Recent research shows these interactions result from the ability of St. John’s wort components to produce intestinal or hepatic enzymes that either remove drugs from the body or metabolize them to inactive forms.

Some cases have found that it can interfere with conceiving a child, worsen the symptoms of ADHD when taking medication already, lead to manic episodes in people who are bipolar or suffer from major depression, contribute to dementia in people with Alzheimer’s disease, and bring on psychosis in some people with schizophrenia.

If you are taking St. John’s wort, be mindful if you notice an allergic reaction, feelings of fatigue or restlessness, increased blood pressure, increased sensitivity to the sun, and an upset stomach.

It’s important to tell your doctor if you’re taking St. John’s wort because it does interact with several medications, including birth control pills, allergy medications, sedatives, medications for migraines and heart disease medications. Consult your doctor before taking St. John’s wort if you:

• have a bleeding disorder
• are suicidal or severely depressed
• have a weak immune system
• take drugs for HIV/AIDS
• have high cholesterol
• have seizures
• have a weak nervous system
• are prone to swelling
• have stomach or intestinal problems
• have cataracts
• have diabetes

Final Thoughts

• The flowers of the St. John’s wort plant have been used medicinally for thousands of years. Today, St. John’s wort teas, extracts, capsules and powders are available in your local health food store.
• Today, St. John’s wort is used to improve symptoms of depression, anxiety, OCD, menopause and PMS. It also helps to soothe skin irritations, may help to fight cancer and supports smoking cessation.
• The standard dose for St. John’s wort is 300 milligrams, three times daily. Keep in mind, it takes several weeks to feel the benefits of this herb, so you’ll need to be patient.
• Do not take more than the standard dose without consulting with your healthcare professional first. And if you are taking any medications, seek advice from your doctor before using St. John’s wort.

The post St. John’s Wort Benefits for Depression, PMS & Menopause appeared first on Dr. Axe.

Do you suffer from premenstrual syndrome (PMS), irregular periods, infertility or menopause? Vitex, also known as chasteberry, may help. It’s been used for centuries and has proved itself effective time and again in scientific studies.

This small but medicinally potent brown berry about the size of a peppercorn has a long history (over 2,000 years) of use as an herbal medicine.

But vitex is not only for women with hormonal issues that need fixing. It’s recently been shown to exhibit antitumor activities in different human cancer cell lines, and that’s not all. Keep reading to find out all of the incredible health advantages it holds for both women (especially) and men.

What Is Vitex?

Vitex is technically the name for the largest genus in the family Verbenaceae, which comprises 250 species distributed all over the world. The vitex species are deciduous shrubs.

The most common variety of vitex used medicinally is chaste tree, which produces chasteberry (Vitex agnus-catus), a small brown berry fruit about the size of peppercorn. Chastetree is actually a deciduous shrub native to the Mediterranean and Asia and has been naturalized in North America. Chasteberry is frequently called by its Latin names: vitex or agnus-castus. Other names include Abraham’s balm, lilac chastetree and monk’s pepper.

As scientists search for potential biologically active compounds from medicinal plants, 18 compounds have been found in the fruits of Vitex agnus-castus. To date, more than 20 vitex species have been investigated for chemical and biological properties. The results have included the isolation and characterization of approximately 200 compounds, mainly flavonoids, terpenoids, steroids, iridoids and lignans.

Herbs like vitex are natural ways you can strengthen and tone your body’s systems. The medicinal ability of chasteberry to positively affect hormonal health issues appears to be derived from dopaminergic compounds present in the herb. Chasteberry helps the body raise its own levels of progesterone.

Health Benefits

1. Relieves PMS Symptoms

Vitex is one of the most popular herbal remedies for PMS symptoms, including cramps. The symptoms of PMS can greatly be reduced or even eliminated by making an effort to get your hormones in proper balance. Vitex is one of the top herbal recommendations when it comes to natural PMS relief.

In fact, one study published in the Journal of Women’s Health & Gender-Based Medicine found that after being treated with vitex for three menstrual cycles, 93 percent of patients reported a decrease in the number of PMS symptoms or a complete end of PMS complaints. In addition to reducing unwanted premenstrual symptoms, it also treats some menopausal symptoms as well as hormonally induced acne.

For a woman, inappropriately increased production of prolactin may be a factor in cyclic breast tenderness and other PMS symptoms. Vitex is believed to work well at reducing PMS symptoms because it suppresses the release of prolactin from the pituitary gland.

Numerous studies suggest that chasteberry may help reduce symptoms of PMS, including breast tenderness, headache and irritable mood. In one review conducted by the Royal Melbourne Institute of Technology and the University in Australia, five out of six studies found vitex extracts to be superior to a placebo for treating PMS.

2. Reduces Uterine Fibroids

Uterine fibroids are non-cancerous tumors found within the uterine walls, often resulting in a change in the size or shape of the uterus as well as several unpleasant symptoms. A key way to prevent and reduce uterine fibroids is to maintain a proper balance of hormones. Chasteberry can help to balance the ratio of estrogen to progesterone.

3. Improves Female Fertility

Vitex has been shown to improve fertility, particularly for women with luteal phase defect (shortened second half of the menstrual cycle). These women have trouble because their ovaries don’t release enough progesterone.

In one trial, 48 women (ages 23 to 39) who were diagnosed with infertility took chasteberry once daily for three months. During the three-month trial period, seven women became pregnant and 25 women experienced normalized progesterone levels, which can increase the chances for pregnancy.

Another study evaluated 52 women with luteal phase defects due to latent hyperprolactinemia (higher than normal levels of the hormone prolactin in the blood). Each woman received a daily dose of 20 milligrams of Vitex agnus castus preparation or a placebo. The study was aiming to prove if it could reduce the elevated pituitary prolactin and also normalize the deficits in luteal phase length and luteal phase progesterone synthesis.

Results were excellent. After three months, the women treated with vitex had a reduction in prolactin release, shortened luteal phases were normalized and deficits in the luteal progesterone synthesis were eliminated. Two women in the treated group also got pregnant during the course of the study, and no negative side effects of were seen.

These results show chasteberry can be utilized as a natural infertility treatment in women.

4. Clears Up Acne

Hormone imbalances and fluctuations can be a the root of acne, especially if you’re a woman. If you experience monthly outbreaks of acne, especially along your jawline and chin, vitex might be a perfect acne natural remedy.

It can balance your hormones, which can reduce acne formation in women. Preliminary research suggests that it might help clear premenstrual acne, as well, possibly by regulating hormonal influences.

5. Treats Endometriosis

Endometriosis is an often painful disorder in which tissue that normally lines the inside of your uterus grows outside your uterus. It most commonly involves your ovaries, bowels or the tissue lining your pelvis. No one is sure of the exact cause of endometriosis, but some contributing factors include hormonal imbalances and genetics.

You can’t do anything about the genetics factor, but the hormonal imbalance can possibly be overcome with the use of vitex. To naturally treat endometriosis, chasteberry is usually taken long term (12 to 18 months) for maximum effectiveness.

6. Remedies Amenorrhea

Amenorrhea is a medical condition in which a woman of reproductive age has her menstrual cycle stop suddenly. If you’re not pregnant and your period is irregular or has stopped, it’s a solid indication that something isn’t right.

Amenorrhea can be caused by a number of factors with one possibility including having too much prolactin in your body, which can cause hypoestrogenism or estrogen deficiency. Vitex supplementation can help to modulate prolactin and get a healthy balance of estrogen and progesterone back on track.

7. Lowers Menopause Symptoms

Menopause is the permanent end of menstruation and fertility, defined as occurring 12 months after your last menstrual period. It can happen in your 40s or 50s, but the average age is 51 in the U.S. Vitex is often combined with other herbs, such as red clover, black cohosh or dong quai, for maximum benefits. It’s one of the most recommended menopause supplements.

One 2007 study published in Gynecological Endocrinology found that an herbal supplement containing chasteberry provided safe and effective relief of hot flushes and sleep disturbances in pre- and postmenopausal women. Another 2015 study found that a supplement containing vitex as a key ingredient was able to reduce moderate to severe menopause symptoms.

8. Treats Enlarged Prostate

Benign prostatic hyperplasia is an age-associated prostate gland enlargement that can cause urination difficulty. A 2005 study conducted by the Institute of Pharmaceutical Biology at the University of Basel in Switzerland showed that extracts of Vitex agnus-castus fruits can be useful for the prevention and treatment not only of an enlarged prostate, but also prostate cancer. Data showed that vitex contains components that inhibit proliferation and kills prostate cancer cells.

Dosage Recommendations

Vitex or chasteberry is available in many different forms in your local health store or online. The dried, ripe chasteberry is used to prepare liquid extracts or solid extracts that are put into capsules and tablets. You can also find vitex in liquid or tea form, or combined with other herbs that promote hormonal balance. You can also order the dried berries and make your own tincture at home.

Here are the recommended doses for certain uses:

• For PMS: 400 milligrams daily before breakfast
• For uterine fibroids: 400 milligrams twice daily
• For infertility: 160–240 milligrams daily
• For acne: 160 milligrams daily
• For endometriosis: 400 milligrams twice daily
• For menopause: 160–240 milligrams daily

History

In ancient times, vitex was believed to be an anaphrodisiac (the opposite of an aphrodisiac) or something that lowers the libido. It makes sense that chasteberry originally got its name from its ability to counter sexual desire. The Romans used a drink prepared from the plant’s seeds to decrease libido.

In ancient Greece, young women celebrating the festival of Demeter wore chasteberry blossoms to show that they were remaining chaste in honor of the goddess. For monks in the Middle Ages, chasteberry was used for similar purposes, which lead to the common name “monk’s pepper.”

The modern use of vitex began in the 1950s when the German pharmaceutical firm Madaus Co. first produced a standardized chasteberry extract.

In Iranian traditional medicine, vitex leaves and fruits are used for increasing milk production in women. The fruits of Vitex rotundifolia have been used as a folk medicine for the treatment of headache, cold, migraine, eye pain, female hormonal disorders, asthma, chronic bronchitis and gastrointestinal infections, such as diarrhea and bacterial dysentery.

Vitex trifolia has been used as an anti-inflammatory and sedative for headache, rheumatism and for common cold in Asian countries. In China, vitex is even a folk medicine for the treatment of cancers.

Precautions and Side Effects

Vitex supplements are typically safe for most people when taken by mouth in appropriate dosages. Uncommon vitex side effects include upset stomach, nausea, rash, acne, itching, headaches, difficulty sleeping and weight gain. When some women begin taking vitex, they notice a change in menstrual flow.

If you’re pregnant, have a hormone-sensitive health condition — such as endometriosis or breast cancer — or if you have a history of mental illness or Parkinson’s disease, then talk to your doctor before taking vitex in any form.

Vitex can interfere with some medications, including birth control, antipsychotics and estrogen supplements like those used with in-vitro fertilization treatments. Speak with your doctor before trying vitex if you are taking any of these medications.

Final Thoughts

Vitex, also known as chasteberry, is one of the most popular natural remedies for PMS and hormonal balance. And while it’s extremely beneficial for women, it’s also useful for men. For instance, it’s been shown to relieve PMS symptoms, reduce uterine fibroids, improve female fertility, clear up acne, treat endometriosis, remedy amenorrhea, lower menopausal symptoms and treat an enlarged prostate.

The most common variety of vitex used medicinally is chaste tree, which produces chasteberry (Vitex agnus-catus), a small brown berry fruit about the size of peppercorn.

The post Vitex or Chasteberry, the Female-Friendly Fruit for PMS appeared first on Dr. Axe.

Cascara sagrada was once available as an over-the-counter herbal laxative, but due to a lack of supportive research and subsequent withdrawal of FDA approval, it can now be found as a dietary supplement, but not as a drug. If it is taken orally for laxative purposes, it’s commonly recommended for no longer than a week of use and with caution.

So what does cascara do? Other than its long history of use as a natural laxative for constipation relief, some people believe it can be used as a treatment for liver problems, gallstones and cancer — but the evidence to date for these uses is lacking.

Below we discuss possible cascara sagrada benefits along with known cascara sagrada dangers.

What Is Cascara Sagrada?

Cascara, also known as cascara sagrada, bitter bark, cascara buckthorn, cascararinde and chittem bark, is a small tree or shrub that can be found growing North American locations including California, Oregon, Washington, Idaho and Montana, as well as Southeast British Columbia.

The cascara tree (Rhamnus purshiana) is considered to be an endangered species at this time. It can grow to be around 32 feet tall and has grayish-black bark. Cascara sagrada, which is used medicinally, is the dried bark of the cascara tree which is made available in solid and liquid forms.

Cascara sagrada bark contains chemicals called anthraquinones, which provide its color and also its laxative effects. Cascara sagrada weight loss claims are easily found around the internet, but this is neither a recommended nor safe use of the herb.

In Spanish, cascara sagrada means “sacred bark.” This name may have come from Spanish priests who named the tree for its similarity to wood used for the ark of the covenant and/or for its impressive medicinal abilities.

As a traditional medicine, cascara was used by Native Americans as an herbal laxative. In 1805, scientists formally identified cascara sagrada, but its bark wasn’t frequently used for medicinal purposes until around 1877.

In more recent years, cascara sagrada was approved by the FDA as an ingredient in commercial laxatives, but reservations began to be raised about the effectiveness and safety of this herbal remedy for constipation. Manufacturers of cascara sagrada drugs were given the opportunity to provide safety and effectiveness information to the FDA to refute the concerns, but some sources say the companies didn’t believe it was worth the cost of conducting studies, so they did not provide any helpful information.

Consequently, makers of OTC laxatives with cascara were told by the the FDA to either remove or reformulate their cascara products by November 5, 2002. Fast forward to present day and cascara is now only available as an herbal supplement, but not as a drug.

Other than being an herbal supplement, cascara is also currently employed in the processing of some sunscreens. It’s also used in a non-bitter extract form for flavoring in food and beverages.

Benefits

1. Constipation

Constipation is said to effect at least 14 percent of the adult world population. This common health concern can be the result of lifestyle choice (such as poor diet) or medication side effects, or it can be related to a medical condition.

Constipation relief is cascara sagrada’s best known possible benefit. According to the National Institutes of Health (NIH),

Cascara is generally safe and well tolerated, but can cause adverse events including clinically apparent liver injury when used in high doses for longer than recommended periods … Liver injury from long term cascara use is rare and most cases have been self-limited and rapidly reversible upon stopping the laxative. However, severe cases with acute liver failure and development of ascites and portal hypertension have been described.

This is exactly why cascara sagrada supplements are typically only considered safe for a one week maximum of usage and recommended dosages should not be exceeded.

Cascara is considered a botanical stimulant laxative and as such it works by causing increased peristalsis (muscle contractions) in the intestines, which helps to move stool through the bowels to produce a bowel movement. Cascara’s ability to act as a laxative is attributed in scientific research to its content of anthraquinone glycosides.

Cascara bark also contains resins, tannins and lipids. While senna is said to be a popular choice for constipation relief in the Middle East, cascara is most popular in North America, alongside castor oil.

2. Cancer

Several studies have been performed to investigate cascara’s possible anticancer ability. A 2002 study published in Life Sciences researched the effects of aloe-emodin, a component of cascara, on two human liver cancer cell lines, Hep G2 and Hep 3B. The researchers found that aloe-emodin inhibited cancer cell proliferation and induced apoptosis (programmed cell death) in both cell lines, concluding that aloe-emodin “may be useful in liver cancer prevention.”

In terms of its possible anticancer ability, the Memorial Sloan Kettering Cancer Center points out, “Laboratory studies show that a compound found in cascara, aloe-emodin, has anticancer activity, but laboratory results are often not transferable to the human body. Clinical trials have not yet been conducted.”

So for right now, the possibility for cascara to help fight cancer exists, but has not been confirmed by clinical human studies.

3. Liver Health and Gallstones

In addition to cancer, other possible uses for cascara are often said to include the treatment of gallstones and liver disease, but there are currently limited clinical studies to support these uses.

One animal study published in 2010 did find that cascara’s emodin did appear to help with liver damage. Rat subjects with histological liver damage due to acetaminophen administration experienced some degree of liver protection after emodin therapy in a dose-dependent manner. Specifically, 30 mg/kg and 40 mg/kg doses of emodin effectively reversed toxic liver events caused by the acetaminophen.

Some traditional medicine practitioners are known to use cascara sagrada and garlic/castile enemas along with olive oil and lemon juice treatment as part of a gall bladder flush to promote the passage of gallstones.

Dosage

Over-the-counter laxatives containing cascara sagrada are no longer available in the U.S., but it’s not hard to find an herbal supplement of cascara sagrada at health stores and online in capsule or liquid extract form. You can also purchase dried cascara bark or cascara sagrada bark powder in stores or online.

Dosages that have been studied in scientific research for constipation include:

• One cup of cascara sagrada tea per day created by steeping two grams of finely chopped bark in about two-thirds of a cup of of boiling water for five to 10 minutes and straining this mixture before drinking.
• For constipation: 20 to 30 milligrams of the active ingredient (hydroxyanthracene derivatives) per day.
• Two to five milliliters of cascara liquid extract is taken three times per day.

How long does it take cascara to work? As with most herbal laxatives, it can vary from person to person, but if often takes six to 12 hours. When used as a laxative, the appropriate dose of cascara sagrada is typically considered to be the smallest amount required to maintain soft stools.

Risks, Side Effects and Interactions

Cascara is believed to possibly be safe for the majority of adults when it’s taken by mouth for less than seven days. What are the side effects of cascara sagrada? Common cascara sagrada side effects include stomach upset and cramps.

Long-term use (longer than one or two weeks) of cascara is considered unsafe. The possible serious side effects of long-term use include dehydration, muscle weakness, heart problems and low levels of electrolytes in the blood. Cascara sagrada not recommended for use in children, who are even more likely to become dehydrated and experience electrolyte imbalance.

Cascara should not be taken by anyone with gastrointestinal disorders such as intestinal blockage intestinal obstruction, ulcerative colitis, Crohn’s disease, appendicitis, stomach ulcers, or unexplained stomach pain.

Medications that are known to interact with cascara sagrada include stimulant laxatives, blood thinners, diuretics, corticosteroids, digoxin (Lanoxin), and any oral drugs. Cascara should also not be taken with horsetail, licorice, herbs that contain cardiac-glycosides, or herbs and supplements that contain chromium.

Check with your health care provider before using cascara sagrada if you have any health conditions or are currently taking medication.

Final Thoughts

• Cascara sagrada was previously found in OTC laxative drugs and was approved by the FDA up until 2002 when the FDA ended its approval for use and classification as a drug.
• Today, cascara can be found in various dietary supplement forms including capsule, liquid extract, and powder.
• The main traditional and current use of cascara herb is as a laxative for constipation relief.
• Cascara sagrada should be taken for constipation in the smallest possible dose and should not be taken for longer than one week.
• Laboratory studies show some promise for cascara’s use in cancer and liver disease, but human studies are needed. A component of cascara, aloe-emodin, is the main focus of research.
• Serious dangers of long-term cascara sagrada use include dehydration, muscle weakness, heart problems, and electrolyte imbalance.
• This herb should never be taken by children, pregnant/nursing women, or anyone with gastrointestinal disorders.

The post Does Cascara Sagrada Relieve Constipation Safely? appeared first on Dr. Axe.

Want to have more energy, better digestion and skin that’s resilient to the signs of aging? Then you’ll want to learn about schisandra, a type of medicinal berry with multiple healing properties that has been utilized in Traditional Chinese Medicine as a healing herb for thousands of years.

It’s most well-known for boosting liver function and helping with adrenal functions to help prevent adrenal fatigue, but schisandra benefits go even further.

What Is Schisandra?

Schisandra (Schisandra chinensis) holds a special place in history since it was used along with other ancient herbs, like ginseng, goji berry and reishi, by Taoist masters, Chinese emperors and elitists. In Russia, schisandra first gained recognition as an “adaptogen agent” in the 1960s when it was published in the official medicine of the USSR handbook, following the discovery that it helps fight adrenal fatigue, heart problems and the negative effects of stress.

Interestingly, schisandra gets its name due to the berries having quite a complex taste, since they hold five distinct flavor properties: bitter, sweet, sour, salty and hot. This is why schisdanra is sometimes called “the five-flavored berry.”

Beyond just how it tastes, its flavor components are important for understanding the way it works. The secret to schisandra’s power is that it’s said to have properties pertaining to all five elements in Traditional Chinese Medicine (TCM), which means it works in multiple “meridians” within the body to restore internal balance and health.

Because it impacts nearly every organ system within the human body (what TCM refers to as the 12 “meridians”), it has dozens of uses and benefits. TCM views schisandra as an herb that helps balance all three “treasures” within the body: jing, shen and chi.

It’s most well-known for boosting liver function and helping with adrenal functions, but other benefits also include:

• acting like a powerful brain tonic (improving focus, concentration, memory and mental energy)
• improving digestion
• supporting hormonal balance
• nourishing the skin

Studies have found that, in healthy subjects, schisandra generates alterations in the basal 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.

Schisandra has historically been taken as a tonic tea, but today you can find it in supplement form, which makes it easier than ever to use. Unlike many other herbs or supplements, it can be taken long term without any negative side effects or risks. In fact, it’s believed to work better and better the longer you take it, just like many other natural adaptogens.

Some herbs that are beneficial for improving liver function can start to become problematic if used for too long, but schisandra is safe for day-to-day use even in people with sensitive digestive systems and low tolerance to supplements.

Health Benefits

1. Helps Lower Inflammation

Thanks to its high concentration of antioxidant compounds, schisandra helps fight free radical damage and lowers inflammatory responses — which are at the root of modern diseases, like cancer, diabetes and heart disease. Free radicals threaten our health because they turn on and off certain genes, cause cellular and tissue damage, and speed up the aging process.

Due to its ability to positively affect the immune system and fight inflammation, schisandra seems to help stall the development of atherosclerosis (hardening of the arteries), balance blood sugar, prevent diabetes and bring the body into an optimal acid-base balance.

When it comes to cancer prevention, active lignans have been isolated from schisandra (especially one called schisandrin A) that have chemo-protective abilities. Studies that have investigated the effects of schisandra on organs, tissues, cells and enzymes have revealed it helps control the release of leukocytes, which promote inflammation, and improve the ability to repair tissue. It also positively impacts platelet-activating factors, metabolism, oxygen consumption, bone formation and the tolerance of toxin exposure.

According to Memorial Sloan Kettering Cancer Center, studies using animals suggest that schisandra increases hepatic glutathione levels and glutathione reductase activities, downregulates inflammatory cytokines, activates the eNOS pathway, exhibits apoptosis (death of harmful cells), and enhances cell proliferation.

2. Aids Adrenal Function, Helping Deal with Stress

Known as an adaptogenic agent, schisandra helps balance hormones naturally and therefore improves our ability to deal with stressors, both physical and psychological.

Adaptogenic herbs and superfoods have been used for thousands of years to naturally raise the body’s resistance to environmental stress, anxiety, toxin exposure, emotional trauma, mental fatigue and mental illnesses. Because schisandra helps nurture the adrenal glands and turns down an overproduction of “stress hormones” like cortisol, it’s linked with better mental capabilities, physical endurance and metabolic health.

In 2007, the Swedish Herbal Institute Research and Development department tested the effects of adaptogen herbs, including rhodiola, ginseng and schisandra, on blood levels of stress-activated protein kinase (SAPK/JNK), nitric oxide (NO), cortisol, testosterone, prostaglandin, leukotriene and thromboxane in rats.

Researchers determined that over a seven-day period, when rats were given frequent supplementation of adaptogens/stress-protective herbs, they experienced near-steady levels of NO and cortisol despite increased amounts of stress.

The findings suggest that inhibitory effects of these adaptogens make them natural antidepressants that have positive effects on hormones and brain functions even when under stress and tiring conditions. Don’t forget there’s also a link between lower amounts of stress and better immune function: The more stress we’re under, the less capable we are of defending ourselves from disease.

3. Supports Liver Function and Digestive Health

Much of the anecdotal research on schisandra has focused on liver function, especially its effect on the production of various liver detoxifying enzymes. Its immune-boosting abilities are far-reaching because schisandra helps increase enzyme production, boost antioxidant activity, and improve circulation, digestion and the ability to remove waste from the body.

Because liver health is tied to stronger immunity, schisandra has been found to be protective against infections, indigestion and various gastrointestinal disorders.

Dozens of studies done over the past 50 years demonstrate the efficiency of schisandra in cleansing the liver, treating pneumonia, preventing developmental problems in pregnant women, and reducing allergic reactions, acute gastrointestinal diseases, gastric hyper- and hypo-secretion, chronic gastritis, and stomach ulcers. Some small studies also show it’s helpful for treating chronic hepatitis, especially when used with other treatments.

A randomized, parallel, placebo-controlled study done by the Taichung Hospital Department of Health in China showed that patients experienced improvements in liver function and relief from fatty liver disease when using a mixture of schisandra fruit extract and sesamin. Forty subjects were divided into a test group (taking four tablets daily) and a placebo group. Effects of total bilirubin, direct bilirubin, free radical levels, total antioxidant status, glutathione peroxidase, glutathione reductase and the lag time for low-density lipoprotein oxidation were all observed.

Compared to the control group, schisandra greatly increased the antioxidant capacity and decreased the values of thiobarbituric acid reactive substances, total free radicals and superoxide anion radicals in the blood. An increase in glutathione peroxidase and reductase also occurred in the group taking schisandra, while a longer time period was observed for low-density lipoprotein oxidation and inflammatory markers.

A 2010 study published in the International Journal of Clinical Pharmacology and Therapeutics found that schisandra can even benefit patients following a liver transplant, since it increases production of a compound called Tcrolimus (Tac), which prevents the body’s rejection of a new liver following liver transplantation.

Blood concentrations of Tac significantly increased in liver transplant patients after receiving schisandra sphenanthera extract (SchE). The average increase in the mean concentration of Tac in the blood was 339 percent for the group receiving higher doses of SchE and 262 percent for the group receiving lower a dose. Tac-associated side effects, such as diarrhea and indigestion, also decreased significantly in all patients as liver function improved.

4. Protects the Skin

Schisandra is a natural beauty tonic that’s capable of protecting the skin from wind, sun exposure, allergic reactions, dermatitis, environmental stress and toxin accumulation. Schisandra chinensis has been widely used to treat skin diseases due to its anti-inflammatory effects.

While more formal research on the effects on schisandra on skin health are needed, one 2015 study using rats observed that schisandra extract inhibited ear swelling by lowering skin dermatitis, immune cell filtration and cytokine production, which are all markers of inflammatory skin disorders in humans.

5. Can Improve Mental Performance

One of the oldest uses for schisandra is promoting mental clarity and raising energy levels. Centuries ago in Russia, it was used by the Nanai people to promote stamina for hunters going on long voyages without much rest or nourishment.

Practitioners of TCM have used schisandra to naturally improve mental capabilities and promote sharper concentration, increased motivation and better memory.

One of the great thing about schisandra is that it doesn’t increase energy in similar ways to caffeine, by affecting the release of various stress hormones and altering blood sugar. As you probably know, caffeine use — especially caffeine overdose — can cause side effects like nervousness, restlessness and heart beat irregularities, but schisandra actually does the opposite. It essentially makes you feel calmer while also fighting off fatigue.

Studies also show a link between schisandra use and protection against neurological and psychiatric disorders, including:

• neurosis
• depression
• schizophrenia
• anxiety
• alcoholism
• even Alzheimer’s

6. Helps with Healthy Sexual Function

Research shows that schisandra is beneficial for fertility and hormonal health, helping promote a strong libido, preventing sexual dysfunction like impotence and positively affecting the reproductive organs, including the uterus. (9)

Because it positively impacts hormone production, including estrogen, it’s capable of helping with bone healing and forming bone mineral density. This is useful for preventing diseases like osteoporosis, which is common among older women as they experience changes in hormonal levels.

How It Works

Historically in TCM, schisandra was used to promote a balance between yin and yang. It’s said to help “calm the heart and quiet the spirit” by positively affecting the brain, kidneys, liver and lungs.

While it’s been used for generations safely and effectively, very few human trials have been performed using schisandra. Those that have show it’s powerful at improving liver function, lowering fatty liver disease and fighting chronic hepatitis C virus.

Other studies show that it’s a natural stress reliever, improves performance of cognitive tasks and reduces digestive symptoms associated with liver transplants.

The most important active constituents of schisandra include:

• schizandrin
• deoxyschizandrin
• schisanheno
• schizandrol
• sesquicarene
• citral
• stigmasterol
• antioxidants, including vitamins C and E

Schisandra is a complex herb, and there are multiple mechanisms by which these constituents might act like phytoadaptogens, affecting the central nervous, sympathetic, endocrine, immune, respiratory, cardiovascular and gastrointestinal systems. Research has shown that schisandra helps stall the process of oxidative stress, which contributes to nearly every disease there is and results in the loss of healthy cells, tissues and organs.

It also exhibits strong antioxidant activities that positively affect blood vessels, smooth muscles, the release of fatty acids into the bloodstream (such as arachidonic acid) and the biosynthesis of inflammatory compounds. This results in healthier blood cells, arteries, blood vessels and improved circulation.

This is one reason why schisandra helps increase endurance, accuracy of movement, mental performance, fertility and working capacity even when someone is under stress.

According to a report published in the Journal of Ethnopharmacology, a large number of pharmacological and clinical studies conducted over the past five decades suggest that schisandra increases physical working capacity and has strong stress-protective effects against a broad spectrum of harmful factors. Among its many uses, studies have found it helps prevent inflammation, reverse heavy metal intoxification, improve loss of mobility — plus treat heat shock, skin burns, frostbite, hormonal disorders and heart disease.

A 2015 study published by the Department of Korean Medicine at Dongguk University found that schisandra fruit positively modulates gut microbiota in a way that helps prevent various metabolic syndrome risk factors, along with potentially weight gain.

After studying markers related to metabolic diseases in 28 obese women as part of a randomized, double-blind, placebo-controlled study done over 12 weeks, the researchers found that compared to placebo schisandra had a greater impact on lipid metabolism and modulation of gut microbiota that resulted in a decrease in waist circumference, fat mass, fasting blood glucose and triglycerides levels.

Bacteroides and bacteroidetes were two forms of microbiota increased by schisandra that showed significant negative correlations with fat mass. Ruminococcus was another microbiota decreased by schidandra, which resulted in a decrease of high-density lipoprotein cholesterol and fasting blood glucose.

How to Use

Traditional methods of using schisandra include:

• Mixing the dried fruit extract in water to create a tincture: This is made with a 1:6 ratio of liquid (water) to pure extract. You might find schisandra in extract/tincture form that’s already prepared, which can be taken in doses of 20–30 drops daily. You can split this dosage into two parts if you’d like and take it with a meal.
• Eating the powdered schisandra fruit or fruit extract: If you find schisandra fruit you can consume up to three grams a day safely.
• Taking schisandra pills/capsules: Look for supplements online or health food stores. Take one to three grams daily, with meals.
• Making schisandra teas, tonic or wine: Look for brewed schisandra wines or teas, or make your own by steeping up to three grams in hot water for 40–60 minutes before drinking. Try adding other supportive herbs, including ginger, cinnamon, licorice root or turmeric.

Risks and Side Effects

No major side effects have been reported by generally healthy adults using schisandra — however, most studies have investigated its effects on animals, not humans. At this time, during pregnancy it’s not advised to take it since there’s a lack of data investigating its effects in pregnant women.

It’s also possible that schisandra can affect the way other medications or supplements are absorbed by the body, so if you currently take prescriptions to treat any existing conditions, it’s best to talk to your doctor before beginning use. Some studies have found interactions between schisandra and drugs used for treating cancer as well.

Because it impacts how drugs are processed by the liver, it might increase the risk of toxicity or reduce the effects of these drugs that are potentially life-saving.

Final Thoughts

• Schisandra is a type of medicinal berry with multiple healing properties that has been utilized in TCM for thousands of years.
• Its benefits include lowering inflammation; supporting adrenal function, which helps us deal with stress; improving liver function and digestive health; protecting the skin; improving mental performance; and helping with healthy sexual function.
• You can use schisandra in a tincture, eat it in powdered or fruit extract form, take supplements in pills or capsules, or drink it in tea, tonic or even wine.
• The berries hold five distinct flavor properties: bitter, sweet, sour, salty and hot.
• Because it impacts nearly every organ system within the human body (what TCM refers to as the 12 “meridians”), it has dozens of uses and benefits. TCM views schisandra as an herb that helps balance all three “treasures” within the body: jing, shen and chi.

The post Schisandra Benefits for the Adrenals, Liver & More 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.

One serving of shilajit powder (about ½ teaspoon) contains about:

• 3 calories
• 5.4 milligrams iron (30 percent DV)
• 40 milligrams calcium (4 percent DV)
• 2.8 micrograms selenium (4 percent DV)
• 0.45 milligrams zinc (3 percent 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 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 affects 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.

Ginseng has been used in Asia and North America for centuries. Many use it to improve thinking, concentration, memory and physical endurance.

It’s also utilized to help with depression, anxiety and as a chronic fatigue natural treatment. This well-known herb is known to boost the immune system, fight infections and help men with erectile dysfunction.

Native Americans once used the root as a stimulant and headache remedy, as well as a treatment for infertility, fever and indigestion.

Today, approximately 6 million Americans take advantage of the proven ginseng benefits regularly. Find out why.

What Is Ginseng?

Ginseng was originally used as an herbal medicine in ancient China. There are even written records about its properties dating back to about 100 A.D.

By the 16th century, it was so popular that control over the ginseng fields became an issue. Today, it is marketed in over 35 countries, and sales exceed $2 billion, half coming from South Korea.

That’s not all. By the year 2027, the global market is expected to reach $12.6 billion according to projections.

There are 11 species of ginseng, all belonging to the genus Panax of the family Araliaceae. The botanical name Panax means “all heal” in Greek.

The name “ginseng” is used to refer to both American ginseng (Panax quinquefolius) and Asian or Korean ginseng (Panax ginseng). The true ginseng plant belongs only to the Panax genus, so other species, such as Siberian ginseng and crown prince ginseng, have distinctively different functions.

The unique and beneficial compounds of the Panax species are called ginsenosides, and they’re currently under clinical research to investigate their potential for medical use. Both Asian and American ginseng contain ginsenosides, but they include different types in different amounts.

Research has varied, and some experts aren’t yet convinced that there’s enough data to label the medical capabilities of ginseng — but for centuries people have believed in its beneficial compounds and results.

While the Panax family (Asian and American) varieties are the only “true” types of ginseng due to their high levels of the active ingredient ginsenosides, there are other adaptogenic herbs that have similar properties and are also known as relatives to ginseng.

Here’s a rundown of the different types of ginseng out there:

• Asian Ginseng: Panax ginseng, also known as red ginseng and Korean ginseng, is the classic and original that has been renown for thousands of years. It is often used in Traditional Chinese Medicine for those who are struggling with low qi, coldness and a yang deficiency, which can display as fatigue. This form can also help with weakness, exhaustion, type 2 diabetes, erectile dysfunction and poor memory.
• American Ginseng: Panax quinquefolius grows throughout the northern regions of North America, including New York, Pennsylvania, Wisconsin and Ontario, Canada. It has been shown to fight depression, balance blood sugar, support digestive distress caused by anxiety, improve focus and boost the immune system. In comparison, the American variety is more mild than the Asian type but still very therapeutic and usually used to treat yin deficiency instead of yang deficiency.
• Siberian Ginseng: Eleutherococcus senticosus grows wild in Russia and Asia. Also known as just eleuthero, it contains high levels of eleutherosides, which have very similar advantages to ginsenosides found in panax species of ginseng. Studies indicate that Siberian ginseng may increase VO2 max to optimize cardiovascular endurance, improve fatigue and support immunity.
• Indian Ginseng: Withania somnifera, also known as ashwagandha, is a renowned herb in Ayurveda for enhancing longevity. It has some similar features to classic ginseng but also has many differences. It can be taken more on a long-term basis and has been shown to help improve thyroid hormone levels (TSH, T3 and T4), relieve anxiety, balance cortisol, improve cholesterol, regulate blood sugar and improve fitness levels.
• Brazilian Ginseng: Pfaffia paniculata, also known as suma root, grows throughout the rain forests of South America and means “for everything” in Portuguese because of its diverse benefits. Suma root contains ecdysterone, which appears to support healthy levels of testosterone in men and women and may also support muscular health, reduce inflammation, fight cancer, improve sexual performance and boost endurance.

Related: Gynostemma Benefits (+ How to Use Jiaogulan)

Ginseng Benefits

Ginseng contains various pharmacological components, including a series of tetracyclic triterpenoid saponins (ginsenosides), polyacetylenes, polyphenolic compounds and acidic polysaccharides. Due to the presence of these plant compounds, it has the following benefits:

1. Improves Mood and Reduces Stress

A controlled study done at the Brain Performance and Nutrition Research Centre in the United Kingdom involved 30 volunteers who were given three rounds of treatments of ginseng and placebo. The study was done to gather data about ginseng’s ability to improve mood and mental function.

The results found that 200 milligrams of ginseng for eight days slowed the fall in mood but also delayed the participants’ response to mental arithmetic. The 400-milligram dose improved calmness and mental arithmetic for the duration of the eight-day treatment.

Another study done at the Division of Pharmacology at the Central Drug Research Institute tested the effects of Panax ginseng on rats with chronic stress and found that it “has significant anti-stress properties and can be used for the treatment of stress-induced disorders.” The 100-milligram dose of Panax reduced the ulcer index, adrenal gland weight and plasma glucose levels — making it a powerful medicinal options for chronic stress and a great way to deal with ulcers and adrenal fatigue.

2. Improves Brain Function

Ginseng stimulates brain cells and improves concentration and cognitive activities. Evidence shows that taking Panax ginseng root daily for 12 weeks can improve mental performance in people with Alzheimer’s disease.

One study done at the Department of Neurology at the Clinical Research Institute in South Korea investigated the effectiveness of ginseng on the cognitive performance of patients with Alzheimer’s disease. After ginseng treatment, the participants showed improvements, and this upscale trend continued for three months.

After discontinuing the treatment, the improvements declined to the levels of the control group.

This suggests ginseng may work to improve Alzheimer’s symptoms and support cognitive health. Although more research on this topic is needed, one preliminary study found that a combination of American ginseng and ginkgo biloba may benefit patients with ADHD.

The study involving children ages 6–12 with ADHD symptoms showed that using a combination of omega-3 supplements and Korean red ginseng improved ADHD symptoms and cognitive function in children, including attention, memory and executive function.

3. Has Anti-Inflammatory Properties

An interesting study done in Korea measured the beneficial effects of Korean red ginseng on children after chemotherapy or stem cell transplantation for advanced cancer. The study included 19 patients who received 60 milligrams of Korean red ginseng daily for one year.

Blood samples were collected every six months, and as a result of the treatment, the cytokines, or small proteins that are responsible for sending signals to the brain and regulating cell growth, decreased rapidly. It was a significant difference from the control group.

This study suggests that Korean red ginseng has a stabilizing effect of the inflammatory cytokines in children with cancer after chemotherapy.

A 2011 study published in the American Journal of Chinese Medicine done on rats also measured the impact that Korean red ginseng has on inflammatory cytokines. After giving rats 100 milligrams of Korean red ginseng extract for seven days, it proved to significantly reduce the extent of inflammation, and it improved the damage that was already done to the brain.

Another animal study measured the herb’s anti-inflammatory effects.

Korean red ginseng was tested for its anti-allergic properties on 40 mice with allergic rhinitis, a common upper airway inflammatory disease typically seen in children and adults. The most frequent symptoms include congestion, nasal itching and sneezing.

At the end of the trial, the Korean red ginseng reduced the nasal allergic inflammatory reaction in the mice, showcasing the herb’s place among the best anti-inflammatory foods.

4. Helps with Weight Loss

Another surprising ginseng benefit is its ability to work as a natural appetite suppressant. It also boosts your metabolism and helps the body burn fat at a faster rate.

A study done at the Tang Center for Herbal Medicine Research in Chicago measured the anti-diabetic and anti-obesity effects of Panax ginseng berry in adult mice. The mice were injected with 150 milligrams of ginseng berry extract per kilogram of body weight for 12 days.

By day five, the mice taking the extract had significantly lower fasting blood glucose levels. After day 12, the glucose tolerance in the mice increased, and overall blood glucose levels decreased by 53 percent.

The treated mice showed weight loss, too, starting at 51 grams and ending the treatment at 45 grams.

A similar study done in 2009 found that Panax ginseng plays a vital role in the anti-obesity effect in mice. This suggests the clinical importance of improving the management of obesity and related metabolic syndromes with this herb.

5. Treats Sexual Dysfunction

Taking powdered Korean red ginseng seems to improve sexual dysfunction and erectile dysfunction in men. A 2008 systematic review included 28 randomized clinical studies that evaluated the effectiveness of red ginseng for treating erectile dysfunction.

The review provided suggestive evidence for the use of the herb, but researchers believe that more rigorous studies are necessary in order to draw definitive conclusions.

Of the 28 reviewed studies, six reported an improvement of erectile function when using red ginseng compared with placebo control. Four studies tested the effects of red ginseng for sexual function using questionnaires compared with placebo, and all trials reported positive effects.

Research done in 2002 at the Department of Physiology at Southern Illinois University’s School of Medicine indicates that ginseng’s ginsenoside components facilitate penile erections by directly inducing the vasodilatation and relaxation of the erectile tissue. It’s the release of nitric oxide from endothelial cells and perivascular nerves that directly affects the erectile tissue.

The university’s research also indicates that ginseng affects the central nervous system and significantly alters the activity in the brain that facilitates hormonal behavior and secretion.

6. Improves Lung Function

Ginseng treatment has significantly decreased lung bacteria, and studies involving rats have shown that it can stop the growth of cystic fibrosis, a common lung infection. In one 1997 study, rats were given ginseng injections, and after two weeks, the treated group showed a significantly improved bacterial clearance from the lungs.

Research also shows another ginseng benefit is its ability to treat a lung disease called chronic obstructive pulmonary disease (COPD), which is characterized as chronically poor airflow that typically worsens over time. According to the research, taking Panax by mouth seems to improve lung function and some symptoms of COPD.

7. Lowers Blood Sugar Levels

Several studies show that American ginseng lowers blood sugar levels in people with type 2 diabetes, working to improve diabetes symptoms.

One study done at the Human Cognitive Neuroscience Unit in the United Kingdom found that Panax causes a reduction in blood glucose levels one hour after the consumption of glucose, confirming that ginseng possesses glucoregulatory properties.

One of the primary difficulties with  type 2 diabetes is that the body is not responsive enough to insulin. Another study indicates that Korean red ginseng improves insulin sensitivity, further explaining the herb’s ability to help lower blood sugar levels and aid those struggling with type 2 diabetes.

8. May Help Fight Cancer

Research has shown that ginseng possesses powerful anticancer properties because of its ability to inhibit tumor growth. Although more research is needed on this subject, reports conclude that the improvements in cell immunity involving T cells and NK cells (natural killer cells) — along with other mechanisms such as oxidative stress, apoptosis and angiogenesis — give this herb its anticancer properties.

Scientific reviews state that ginseng mitigates cancer through anti-inflammatory, antioxidant and apoptotic mechanisms to influence gene expression and stop tumor growth.

This shows this herb may work as a natural cancer preventer. A number of studies have focused on ginseng’s particular effect on colorectal cancer as about one in 21 people in the U.S. will get colorectal cancer during his or her lifetime.

Researchers treated human colorectal cancer cells with steamed ginseng berry extract and found the anti-proliferation effects were 98 percent for HCT-116 and 99 percent for SW-480 cells. When researchers tested steamed American ginseng root, they found results comparable to that of the steamed berry extract.

9. Boosts the Immune System

Another well-researched ginseng benefit is its ability to boost the immune system — helping the body fight off infection and disease. The roots, stems and leaves have been used for maintaining immune homeostasis and enhancing resistance to illness or infection.

Several clinical studies have shown that American ginseng improves the performance of cells that play a role in immunity. It regulates each type of immune cell, including macrophages, natural killer cells, dendritic cells, T cells and B cells.

Ginseng extracts produce antimicrobial compounds that work as a defense mechanism against bacterial and viral infections. Studies show that its polyacetylene compounds are effective against bacterial infections.

Research involving mice showed that ginseng decreased the number of bacteria present in the spleens, kidney and blood. Ginseng extracts also protected mice from septic death due to inflammation.

Reports show that this herb also has inhibitory effects on the growth of many viruses, including influenza, HIV and rotavirus.

10. Relieve Menopause Symptoms

Pesky symptoms, such as hot flashes, night sweats, mood swings, irritability, anxiety, depressive symptoms, vaginal dryness, decreased sex drive, weight gain, insomnia and thinning hair, tend to accompany menopause. Some evidence suggests that ginseng can help decrease the severity and occurrence of these symptoms as part of a natural menopause treatment plan. It’s one of the most recommended menopause supplements.

A systematic review of randomized clinical trials found that in three different trials Korean red ginseng had the efficacy to boost sexual arousal in menopausal women, increase well-being and general health while decreasing depressive symptoms, and better improve menopause symptoms on the Kupperman index and Menopausal Rating Scale compared to the placebo group. A fourth study found no significant difference in the frequency of hot flashes between the ginseng and placebo group.

How to Add to Diet

Ginseng products are made from the root and the offshoots that are called root hairs. You can find the herb in dried, powdered, capsule and tablet forms.

It is also available in a number of combination formulas. However, be aware that Panax ginseng products aren’t always what they claim. The contents of products labeled as containing Panax can vary greatly, and some may contain little or no Panax.

Be sure to read the ingredient labels carefully, and always purchase products from a reputable and reliable company. When buying Asian ginseng, look for Korean, red or Panax ginseng. When buying the American variety, look for Panax quinquefolius.

Want to add ginseng to your daily diet? Try making your own ginseng tea.

In China, people have been drinking ginseng tea for 5,000 years. In Chinese herbal medicine, practitioners recommend that adults over 40 drink one cup every day.

Ginseng tea, just like ginseng supplements and extracts, is used to improve your mental power and memory. When making the tea, first choose the type of ginseng you want to use: American (which is better during hotter months) or Korean (better during colder months).

You can buy ginseng tea bags from your local food store, but making it yourself from the root of the plant is the most beneficial form.

• You can use the fresh root, but this may be hard to find, so using the powered or dried root works too.
• Start by peeling the root if you are using it.
• Take one tablespoon of root shavings or the powdered root, and put it into a metal tea ball or filter.
• Bring water to a boil, and then turn it off — letting the water cool for 2–3 minutes.
• Pour the water into a tea cup, and sink the tea ball or filter into the cup. Let it steep for 5 minutes or longer.
• After drinking the tea, you can even eat the shavings to optimize the effects.

Proper dosing is an important factor for ginseng use. The following ginseng doses have been studied in scientific research:

• For type 2 diabetes, the usual effective dose seems to be 200 milligrams daily.
• For erectile dysfunction, 900 milligrams of Panax three times daily is what researchers have found useful.
• For premature ejaculation, apply SS-Cream, containing Panax and other ingredients, to the penis one hour before intercourse, and wash off before intercourse.
• For stress, tension or fatigue, take 1 gram daily or 500 milligrams twice daily.

Related: Aloe Vera Heals Skin, Constipation & Immune System

Risks, Side Effects and Interactions

The side effects from ginseng are generally mild in healthy adults. It can act as a stimulant in some people, so it may cause nervousness and insomnia (especially in large doses).

Long-term use or high doses may cause headaches, dizziness and stomachaches. Women who use it regularly may experience menstrual changes and vaginal bleeding, and there have also been some reports of allergic reactions to the herb.

Given the lack of evidence about its safety, ginseng is not recommended for children or women who are pregnant or breastfeeding.

This herb may affect blood sugar levels, so people taking drugs for diabetes shouldn’t use it without talking to their health care providers first. It can interact with warfarin coumadin and some medicines for depression.

Caffeine may amplify its stimulant effects as well.

There is some concern that Panax increases symptoms of autoimmune diseases, such as MS, lupus and rheumatoid arthritis, so patients with those conditions should consult with their doctors before and while taking this supplement. It may also interfere with blood clotting and shouldn’t be taken by those with bleeding conditions.

People who have had organ transplants may not want to take it because it could increase the risk of organ rejection.

Ginseng may interact with female hormone-sensitive illnesses, such as breast cancer, uterine cancer, ovarian cancer, endometriosis and uterine fibroids, because it has estrogen-like effects.

It also may interact with the following medications:

• Medications for diabetes
• Blood-thinning medications (including warfarin coumadin)
• Antidepressants
• Antipsychotic medications
• Stimulants
• Morphine

Research shows that excessive use can lead to ginseng abuse syndrome, which has been associated with:

• affective disorder
• allergy
• cardiovascular and renal toxicity
• genital organ bleeding
• gynecomastia
• hepatotoxicity
• high blood pressure
• reproductive toxicity

To avoid side effects from this herb, some experts suggest not taking it for more than three to six months at a time. If need be, your doctor may recommend that you take a break and then begin to take it again for a few weeks or months.

Conclusion

• Ginseng is a plant that was originally used as an herbal medicine in ancient China. Today, it’s marketed in over 35 countries, and sales exceed $2 billion, half coming from South Korea.
•  The true plant belongs only to the Panax genus, so other species, such as Siberian and crown prince, have distinctively different functions.
• This herb contains various pharmacological components, including a series of tetracyclic triterpenoid saponins (ginsenosides), polyacetylenes, polyphenolic compounds and acidic polysaccharides. It’s known for its ability to boost mood, support the immune system and cognitive health, reduce inflammation, and more.
• You can find herbal medicines like this in several forms, including powder, capsules and tea. Be careful with dosage when using the plant, as excessive use can lead to adverse effects, including vaginal bleeding, high blood pressure and altered blood sugar levels.

The post Ginseng Benefits: Less Stress & Better Brain Function appeared first on Dr. Axe.

What if I told you that a certain plant’s roots could detoxify your blood, lymphatic system and skin? Would you be interested? If so, you should know about burdock root.

Burdock root has been valued across continents for thousands of years for its ability to purify blood and cool internal heat. Internally and externally, it has potent anti-inflammatory and antibacterial effects on the human body.

It also contains phenolic acids, quercetin and luteolin, which are all powerful, health-promoting antioxidants.

Similar to dandelion tea, you can make burdock root tea, and it can also be found in supplement form or be eaten as a vegetable. What does it taste like? Burdock has a pleasantly crunchy texture and an earthy, sweet flavor that’s similar to lotus root or celeriac.

Read on to find out just how awesome burdock root truly is, including the medicinal uses of burdock in treating serious chronic diseases like cancer and diabetes.

What Is Burdock Root?

Burdock root (genus Arctium) is a genus of biennial plants in the Asteraceae (daisy) family that’s native to Northern Asia and Europe. It’s now found throughout the U.S. as well, where it grows as a weed.

In Japan, it’s often called gobo root and cultivated as a vegetable.

Burdock has large, heart-shaped leaves and bright pink-red to purple thistle-like flowers. It also has burrs that can stick to clothing or animal fur.

The deep roots of the burdock plant are brownish-green or nearly black on the outside.

Burdock root is a slender, brown-skinned root vegetable that typically grows to be more than two feet in length. It consists primarily of carbohydrates, volatile oils, plant sterols, tannins and fatty oils.

Burdock root is not new to natural medicine. It has been used for thousands of years in Asia and Europe — and more recently in North America.

In Japan, it’s a largely consumed vegetable, typically eaten fresh or cooked, and the young leaves can also be cooked like any other vegetable.

In Traditional Chinese Medicine, burdock fruit has been used for thousands of years. It’s typically associated with the lung and stomach meridians, known to cool internal heat, and commonly used for supporting skin health.

In European folk medicine, an infusion of the seeds was often employed as a diuretic, enhancing health by supporting the processes of digestion and elimination. It was also commonly used as a scalp treatment to help prevent hair loss and get rid of dandruff.

What’s the difference between burdock root and dandelion root? Both are members of the Asteraceae plant family and have been used in their entirety for traditional as well modern medicine for years.

Both burdock root and dandelion are excellent for diabetes and skin conditions. They’re also natural diuretics that are loaded with antioxidants.

Dandelion is specifically excellent at cleansing the liver and protecting the bones, while burdock is an amazing blood cleanser, which also makes it very helpful to liver health.

Burdock is also helpful for bones, particularly osteoarthritis. Dandelion is high in fiber as well as vitamins A, C and K, while burdock is equally high in fiber as well as vitamin B6, potassium and magnesium.

Health Benefits

The benefits of burdock root are wide-ranging and sure to impress. Much of the root’s benefits come from its nutrition content.

One cup (approximately 118 grams) of raw burdock root contains about:

• 85 calories
• 20.5 grams carbohydrates
• 1.8 grams protein
• 0.2 gram fat
• 3.9 grams dietary fiber
• 0.3 milligram vitamin B6 (14 percent DV)
• 0.3 milligram manganese (14 percent DV)
• 44.8 milligrams magnesium (11 percent DV)
• 363 milligrams potassium (10 percent DV)
• 27.1 micrograms folate (7 percent DV)
• 3.5 milligrams vitamin C (6 percent DV)
• 60.2 milligrams phosphorus (6 percent DV)
• 48.4 milligrams calcium (5 percent DV)
• 0.9 milligram iron (5 percent DV)
• 0.1 milligram copper (5 percent DV)

It’s clearly a good source of micronutrients, including vitamin B6 and manganese, but there’s more to this traditional root. Here are some of the top ways it can seriously improve your health:

1. Blood Purifier

In traditional herbal texts, burdock root was described as a “blood purifier” or “alterative” and was believed to clear the bloodstream of toxins.

Research on traditional medicine indicates that burdock root has active ingredients that have been found to detoxify heavy metals from the blood, improving organ health and the health of the whole body. It also promotes blood circulation to the skin surface, which improves skin health.

2. Lymphatic System Strengthener

Essentially, the lymphatic system is the the body’s inner “drainage system,” a network of blood vessels and lymph nodes that carries fluids from tissues around the body into the blood and vice versa. If you can make your lymphatic system stronger, then you can help your body ward off all kinds of disease and serious health issues.

Burdock root helps induce lymphatic drainage and detoxification. Research suggests that it works as a blood purifier and blood cleanser. This helps strengthen the lymphatic system.

3. Natural Diuretic

Diuretics stimulate the kidneys and help the body get rid of excess fluid, mainly water and sodium. Burdock root is a natural diuretic so through burdock consumption, you can naturally and easily help your body eliminate excess water by increasing urine output.

A study published in the Journal of Alternative and Complementary Medicine found that burdock extract shows promise as a diuretic in humans.

By elevating the rate of urination, burdock root can help remove waste from the blood and body. If you have issues with fluid retention, you should ask your doctor about trying burdock root before resorting to prescription products.

4. Skin Healer

Topical products containing burdock root have offered relief from pesky skin issues for ages. From acne to eczema and psoriasis, burdock root is known to calm and treat these common skin issues.

Consumption of burdock has also helped many people with skin issues through its blood-cleansing and internal cooling abilities.

Scientific studies have even shown that burdock extract can improve the clinical signs of aging skin. One 2008 study found that topical treatment with a natural burdock extract significantly improved the metabolism of the dermal extracellular matrix and led to a visible wrinkle reduction.

For good reason, we’re likely to see burdock root used in new skin care products, especially for mature and dry skin.

5. Defends Against Diabetes

Burdock root contains inulin, a soluble and prebiotic fiber that helps improve digestion and lower blood sugar. That makes it an excellent choice for people trying to naturally manage their blood sugar.

In Europe, the fresh root is used for lowering blood sugar. Its inulin content makes it particularly suitable for diabetes.

Animal studies have also shown burdock root’s ability to decrease the severity of diabetic complications, especially diabetic retinopathy.

6. Helps Combat Cancer

European physicians of the Middle Ages and later used burdock to treat cancerous tumors (as well as skin conditions, venereal disease, and bladder and kidney problems). Many herbalists today say burdock root can help stop cancer cells from metastasizing, making it a potential natural cancer treatment.

In fact, animal studies of mammary, colon and pancreatic cancer have shown promise for burdock’s ability to fight against cancer.

One big reason burdock shows promise for naturally fighting cancer is the fact that it contains arctigenin.

Studies explain that arctigenin is a lignan found in certain plants of the Asteraceae family, including greater burdock (Arctium lappa). It has been shown to combat cancer cells by selectively stopping the proliferation of cancer cells and inhibiting the cancer cells’ production of particular proteins (NPAT proteins), hence crippling cancer’s ability to reproduce.

Another study found that arctigenin was a cancer-specific phytochemical that killed human lung cancer cells, human liver cancer cells and human stomach cancer cells. Studies like this are proving what many have believed for years — that burdock root is a seriously effective natural cancer fighter.

7. Improves Arthritis

Burdock root is known for its powerful anti-inflammatory abilities, and it can be in important part of an arthritis diet. A study published in the International Journal of Rheumatic Diseases relayed that burdock root tea improved inflammatory status and oxidative stress in patients with knee osteoarthritis, also known as degenerative joint disease.

Subjects were given three cups of burdock root tea per day for 42 days and were then assessed for inflammatory markers, such as high-sensitivity C-reactive protein. The results showed that burdock root tea can significantly help people suffering from osteoarthritis by lowering inflammatory markers.

8. Helps Treat an Enlarged Spleen

If you suffer from an enlarged spleen, burdock root can help. Studies indicate that the spleen is a vital “guardian” organ that we rely on to keep the body free from infections, viruses and all kinds of dangerous pathogens.

An enlarged spleen is a clear warning sign that the immune system is fighting hard to remove threats from the body but failing to do so because it can’t keep up with high demand.

Your spleen is in constant contact with your blood, so as burdock root cleanses your blood, it also cleanses and protects the spleen. It can help the spleen because it improves blood quality as well as liver health, circulation and fights inflammation.

Improving those four factors has a direct positive effect on spleen health so you definitely want to include burdock in your spleen-healing lineup.

9. Fights Tonsillitis

Burdock root can help get rid of painful tonsillitis. Acute tonsillitis is a type of inflammatory virus that causes tissues within the tonsils to become infected with harmful bacteria. 

Burdock root is used in traditional medicine to relieve tonsillitis because it increases wound healing, decreases inflammation, and helps relieve coughs, sore throats and pain. Although there’s limited evidence on its effects on tonsillitis specifically, research does indicate that burdock is an effective anti-inflammatory agent that’s used traditionally for respiratory infections like influenza and other infections. 

Risks and Side Effects

Burdock root is considered safe when consumed as a food, which is done regularly in Asian countries. However, pregnant and nursing women should avoid burdock root, as it may cause damage to the fetus.

If you’re dehydrated, you should not take burdock because the herb’s diuretic effects could make dehydration worse. Additionally, if you’re sensitive to the Asteraceae/Compositae plant families, which include ragweed, chrysanthemums, marigolds and daisies, studies reveal that you could possibly experience an allergic reaction to using burdock internally or externally, including dermatitis.

Since the roots of burdock closely resemble those of belladonna or deadly nightshade (Atropa belladonna), there is a risk that burdock preparations may be contaminated with these potentially dangerous herbs. For this reason, you should always purchase burdock root products from established and well-respected companies.

There are no known scientific reports of interactions between burdock and conventional medications. However, you should talk to your doctor before taking burdock if you take diuretics (burdock could make the effect of water pills stronger), diabetes medications (burdock might lower blood sugar, causing hypoglycemia) or blood-thinning medications (burdock can slow blood clotting and, when taken with blood-thinning medications, may increase the risk of bruising and bleeding).

If you’re going to undergo any type of surgery, stop taking burdock root at least two weeks before your surgery date. Burdock might increase the risk of bleeding during and after surgery.

There are no known scientific reports on the pediatric use of burdock, so you should only give burdock to children under the supervision of a doctor.

How to Use (Recipes)

Burdock root products contain the fresh or dried root of the burdock plant. Fresh burdock root can often be found in health stores and Asian specialty stores.

You can purchase fresh burdock root and include it in a vegetable stir-fry or stew. You can also peel, slice and eat it raw with a little sea salt, or you can pickle it.

Burdock root should always be cleaned well and can be peeled like a carrot if you don’t like the skin on. Cleaned, dry roots can stay fresh for several months if kept in a cool and well-ventilated area.

Processed parts or slices should be stored in the refrigerator and used as soon as possible.

Burdock supplements can be purchased online or in your local health food store in various forms. Some of the options likely include burdock root oil, dried burdock root powder, burdock root tincture, burdock root capsules and burdock root tea.

A typical dosage of burdock is one to two grams of powdered dry root three times per day.

Some people forage wild burdock root, but this is not without risk. Burdock roots accumulate toxins so you have to be absolutely sure you pick well away from roadsides, industrial sites and areas that have been sprayed with pesticides.

If you’re going to pick wild burdock root, then you must be 100 percent sure of your burdock identification. People sometimes mistake young burdock for foxglove, which is highly toxic. It’s a dangerous error that’s easy to make so your safest bet is to purchase fresh burdock root at the store.

Recipes

Here are some great ways to start using burdock root in your own kitchen today:

• Japanese Style Pickled Burdock
• Miso-Glazed Burdock with Red Lettuces
• Kimpira aka Stir-Fried Carrot & Burdock Root

Conclusion

The burdock plant definitely produces a root that is not only tasty (hopefully you agree), but incredibly beneficial when it comes to so many functions of the body as well as many very serious health issues. Whether you’re looking to maintain your health or greatly improve it, burdock root a try if you haven’t already.

Here’s a reminder why:

• Burdock root is a blood purifier, lymphatic system strengthener, natural diuretic and skin healer. It also defends against diabetes, combats cancer, improves arthritis, helps treat an enlarged spleen and fights tonsillitis.
• Dandelion and burdock have many similarities, including coming from the same plant family, treating diabetes and improving skin health. In addition, dandelion is specifically excellent at cleansing the liver and protecting the bones while burdock is an amazing blood cleanser, which also makes it very helpful to liver health.
• You can eat burdock root raw, cook it, make burdock root tea or consume it in supplement form. Burdock supplements include burdock root oil, dried burdock root powder, burdock root tincture and capsules.

The post Burdock Root Detoxes Blood, Lymph System and Skin appeared first on Dr. Axe.

Rich in calories, carbohydrates and vitamin C, plus highly versatile and full of flavor, yucca root is an important dietary component for millions around the world. It can be mashed, boiled, baked or fried and swapped in for potatoes in just about any recipe.

It’s also used to make a variety of gluten-free flours and food thickeners, such as arrowroot, tapioca and cassava flour.

With its wide range of micronutrients and antioxidants, adding yucca root into your diet can come with a long list of potential health benefits. Here’s what you need to know about this tasty root vegetable and how it can impact your health.

What Is Yucca Root?

Yucca, also known as cassava, yuca, Brazilian arrowroot or Manihot esculenta, is a type of shrub native to South America. It is often cultivated in tropical regions for its starchy root, which is considered a dietary staple for an estimated half billion people around the world. In fact, after corn and maize, yucca root is considered the third largest source of carbohydrates in the tropics.

Available in both bitter and sweet varieties, the yucca root taste is often compared to potatoes, and it also has a stringy texture reminiscent of pumpkin. It’s usually boiled, fried or ground up into different flours and powders used for baking.

Keep in mind that yucca root is unrelated to the yucca plant, which is a genus of perennial shrubs and trees that produces white yucca flower clusters as well as yucca fruit. Many of these plants are used medicinally and also consumed in many different dishes.

Some of the common types of yucca plants include:

• Yucca filamentosa
• Yucca gloriosa
• Yucca elephantipes
• Yucca brevifolia
• Yucca schidigera

Benefits

1. Protects Against Oxidative Stress

Yucca is high in antioxidants, which are beneficial compounds that neutralize free radicals to prevent oxidative stress and damage to your cells. Research suggests that antioxidants play a central role in overall health and may be protective against many chronic conditions, including cancer, diabetes and heart disease.

Yucca root also contains a concentrated dose of both vitamin C and manganese, two micronutrients that can also help minimize oxidative stress. A study published by the Research Center for Cancer Prevention and Screening National Cancer Center, for example, showed that supplementing with vitamin C for five years significantly reduced oxidative stress and free radical formation.

Another in vitro study out of Italy found that manganese was significantly more effective than several other nutrients at scavenging free radicals and preventing oxidative stress.

2. Supports Immune Function

There’s no doubt that maintaining a strong immune system is key to overall health. Your immune system is responsible for warding off foreign invaders and keeping harmful bacteria, viruses and fungi out of the body to protect against illness and infection.

A top vitamin C food and loaded with beneficial antioxidants, adding yucca into your diet is a simple way to give your immune system a healthy boost. In fact, one study published in the Annals of Nutrition & Metabolism showed that getting enough vitamin C was able to reduce symptoms and shorten the duration of respiratory infections like the common cold.

It’s also been shown to improve outcomes for conditions like pneumonia, malaria and diarrhea infections.

3. Promotes Skin Health

Yucca root is a common ingredient found in many natural skin care routines. The peel can be used to exfoliate the skin and remove dead skin cells while the roots can be mixed with honey or olive oil and applied as a skin mask to brighten the complexion.

Even consuming yucca root in your favorite recipes can help keep your skin glowing. It’s packed with vitamin C, a nutrient involved in the synthesis of collagen that is believed to have anti-aging properties.

Vitamin C can also protect against sun damage by scavenging harmful free radicals and has even been shown to suppress melanin production to aid in the prevention of dark spots and hyperpigmentation.

4. Relieves Arthritis Symptoms

Arthritis is a condition characterized by painful swelling and stiffness in the joints. Thanks to its rich content of both antioxidants and manganese, incorporating yucca root into your diet may be especially useful in providing relief from rheumatoid arthritis symptoms.

Manganese is often recommended as a natural remedy for arthritis, and one study published in the American Journal of Epidemiology even showed that manganese supplementation was associated with a lower risk of rheumatoid arthritis in older women.

5. Has a Low Glycemic Index

The glycemic index is a measure of how much a certain food can raise your blood sugar levels. Foods with a high glycemic index can shoot up blood sugar levels rapidly, which can lead to diabetes symptoms like fatigue and unintentional weight loss.

Compared to many other starches, yucca has a fairly low glycemic index of just 46. Conversely, boiled potatoes have a glycemic index of 78, and white rice has a glycemic index of 73.

For this reason, yucca is often considered a “good carb” and may be a better alternative to many other carbohydrates when it comes to blood sugar control.

Of course, keep in mind that yucca is still high in carbohydrates. If you have diabetes or are on a carb-controlled diet, it’s best to include this starchy vegetable only in moderation and pair it with plenty of healthy fats and proteins to help maintain normal blood sugar levels.

Nutrition Facts

Yucca root is high in calories and carbohydrates, but it also contains a good chunk of the fiber, vitamin C and manganese that you need in a day.

One cup (about 206 grams) of yucca root contains approximately:

• 330 calories
• 78.4 grams carbohydrates
• 2.8 grams protein
• 0.6 gram fat
• 3.7 grams dietary fiber
• 42.4 milligrams vitamin C (71 percent DV)
• 0.8 milligram manganese (40 percent DV)
• 558 milligrams potassium (16 percent DV)
• 55.6 micrograms folate (14 percent DV)
• 0.2 milligram thiamine (12 percent DV)
• 43.3 milligrams magnesium (11 percent DV)
• 0.2 milligram copper (10 percent DV)
• 0.2 milligram vitamin B6 (9 percent DV)
• 1.8 milligrams niacin (9 percent DV)
• 0.1 milligram riboflavin (6 percent DV)
• 55.6 milligrams phosphorus (6 percent DV)
• 3.9 micrograms vitamin K (5 percent DV)
• 0.7 milligram zinc (5 percent DV)

Vs. Yams and Cassava

What’s the difference between these common root vegetables? Yucca root and cassava are actually the same plant, but the terms “yucca root” or “yuca” are more commonly used in the U.S. and in Spanish. Yams, on the other hand, are another type of edible tuber but actually belong to an entirely different genus of plants.

While yucca is native to South America, yams are actually widely grown across Asia, Africa and the Americas. They have a rough skin that softens when heated, and they can range in color from dark brown to pink. They can be prepared similarly to yucca and can be swapped in place of potatoes and boiled, mashed or baked in a variety of recipes.

Gram for gram in terms of nutrition, yams are lower in calories and carbohydrates but also contain nearly double the fiber as yucca. They are slightly lower in vitamin C but contain a higher amount of other nutrients, such as vitamin B6 and potassium.

How to Use

You can usually find yucca in the produce section of your local grocery store, right alongside other tubers, such as sweet potatoes and yams. In some cases, you may need to expand your search and check out some Latin or Asian specialty markets to find it.

It can also sometimes be found pre-peeled and cut in the freezer section as well. Be sure to look for it under its other names, such as yuca or cassava.

Wondering how to cook yucca to take advantage of the multitude of health benefits it has to offer? There are plenty of delicious yucca recipes out there, from soups and stews to custards and cakes.

It can be used in many of the same ways as regular potatoes. Fried yucca is often used to make yucca root fries, chips or fritters, but it can also boiled and mashed for a healthier twist on mashed potatoes.

In addition to fresh yucca, you can also easily find cassava flour, which is made from yucca root powder, in the baking section of most grocery stores. This popular gluten-free alternative to regular flour works great for baked goods, such as cookies, cakes, brownies and crepes.

Tapioca flour (or tapioca starch) is another type of flour made from yucca, but it’s made from starch of the root while cassava flour is made from the entire root. Tapioca flour works well for thickening liquids and making homemade puddings.

Arrowroot is another popular ingredient made from a blend of yucca with other roots, which is usually added to biscuits, jellies and broths.

History

Native to South America, it’s believed that yucca root was originally domesticated no more than 10,000 years ago, around the origins of human agriculture. However, the oldest evidence of yucca food is from approximately 1,400 years ago at Joya de Cerén, a Mayan farming community in El Salvador.

By 1492, yucca root was already a staple in the diets of the indigenous people of South America, Mesoamerica and the Caribbean and is often featured in many forms of indigenous art, from paintings to ceramics. Following the European occupation of these regions, consumption of yucca root became more widespread, and Cuba even began mass-producing cassava bread.

It was later introduced to other areas, such as Africa and Asia, by European traders and has since become an important ingredient around the world. Today, Nigeria tops the charts as one of the biggest producers of yucca root, followed by Nigeria, Thailand and Brazil.

Although not commonly used in holistic medicine, yucca root fits right into an Ayurvedic diet, which encourages eating with the seasons and filling your diet with plenty of fresh fruits and vegetables to support better health. Cooked root vegetables like yucca work especially well for those with vata doshas, as they are considered more heavy and anchoring.

Historically, yucca was also used by indigenous people to help treat fever and chills, promote female fertility and soothe sore muscles.

Risks and Side Effects

Although yucca root offers plenty of nutrients and health benefits, it’s also high in calories and carbohydrates and should be consumed in moderation as part of a healthy diet. Add yucca root to your meals as a starch in place of potatoes or grains, but be sure to also pair it with plenty of non-starchy vegetables and healthy protein foods to balance your meal.

Additionally, proper preparation is key when consuming yucca root. The roots of the yucca plant contain a substance that can trigger the production of toxins, such as cyanide, when not processed correctly. Improper cooking can cause yucca root side effects, such as vomiting, stomach pain, dizziness and headaches.

Opt for sweet varieties over bitter whenever possible, and be sure to peel yucca, cut it and cook it thoroughly before enjoying. Some research also shows that soaking it for 48 to 60 hours before cooking can significantly cut down on the potential for toxicity.

Yucca root also contains antinutrients, which are compounds that can interfere with the absorption of certain vitamins and minerals. For most people who eat yucca root in moderation, this shouldn’t be a major concern, but it can increase the risk of nutritional deficiencies for populations who use it as a dietary staple.

Final Thoughts

• Yucca, or cassava, is a type of shrub native to South America that is widely cultivated for its starchy edible root.
• Although high in calories and carbohydrates, yucca root also boasts a good amount of important nutrients, such as vitamin C, manganese and potassium.
• Adding yucca root to your diet may help strengthen your immune system, boost skin health, reduce arthritis symptoms, protect against oxidative stress and keep blood sugar steady.
• It can be fried, boiled or mashed and added to many different types of recipes, from soups to stews to fries and beyond.
• To take full advantage of the health benefits of yucca, be sure to cook thoroughly, soak it before preparing, and pair it with a well-balanced and healthy diet.

The post Yucca Root Benefits Immunity, Skin, Joints & More appeared first on Dr. Axe.

Milk thistle is a natural herb with antioxidant and anti-inflammatory properties. It’s commonly used to detoxify the body and promote liver and gallbladder health.

Also known by its scientific name, Silybum marianum, milk thistle grows mostly in California, although it can be grown in many other warm climates as well.

As an herb that’s considered a “hepatic, galactogogue, demulcent and cholagogue,” milk thistle is considered one of the most common natural supplements for liver disorders in the U.S., thanks to its many health benefits.

Other benefits include promoting healthy digestive function, increasing bile production, decreasing inflammation and soothing the mucous membranes throughout the body.

What Is Milk Thistle?

The milk thistle plant is a popular herb that has actually been used for over 2,000 years. In fact, Greek physician and botanist Dioscorides was the first to describe milk thistle’s healing properties back in the year 40 A.D.

The plant is native to the Mediterranean region and a member of the Asteraceae plant family, which also includes other plants like sunflowers and daisies.

This healing herb gets its name from the milky-white liquid that runs off of the plant’s leaves when they’re crushed. The actual leaves of the plant also have a spotted white pattern that makes them look as if they’ve been dunked in milk. It’s also known as St. Mary’s thistle, holy thistle and silybum.

Milk thistle is commonly used for everything from weight loss to skin health to promoting breast milk production. However, while there are many different potential benefits, it is most well-known for being a natural liver supporter and is sometimes used to help treat liver diseases such as cirrhosis, jaundice and hepatitis, as well as gallbladder problems.

It’s also often used to increase breast milk production, with one study showing that certain extracts in milk thistle could increase daily milk production by up to 86 percent.

There are a variety of milk thistle products available, and the seeds and leaves of the milk thistle plant can be consumed either in pill, powder, tincture, extract or tea form.

The seeds can actually be eaten completely raw, too, but usually people prefer to take a milk thistle extract or supplement in order to consume a higher dose and see greater results.

Benefits

1. Liver Detoxification and Health

As a liver support and liver aid, milk thistle acts as a powerful liver cleanser by rebuilding liver cells, reducing liver damage and removing toxins from the body that are processed through the liver.

Milk thistle is effective at naturally reversing toxicity in the body, including the harmful effects of alcohol consumption, pesticides in our food supply, heavy metals in our water supply and pollution in the air that we breathe.

The liver is actually our largest internal organ and is responsible for performing a number of essential detoxifying functions. The condition of our blood throughout our whole body is mostly reliant on the health of our liver.

The liver helps remove toxicity and harmful substances from our blood, aids in hormone production, detoxifies the body, releases sugar into the bloodstream in order to give our body steady energy and secretes bile into our small intestine so fat can be absorbed from foods. You can see why liver problems and poor liver function can create so many problems!

Milk thistle has been historically used for a variety of liver diseases, including:

• alcoholic liver disease
• acute and chronic viral hepatitis
• toxin-induced liver diseases

2. May Help Protect Against Cancer

Milk thistle seed is a great source of the antioxidant flavonoid called silymarin, which is actually composed of several other active compounds known as flavolignans.

Silymarin may help reduce the risk for cancer development (including breast cancer) by boosting the immune system, fighting DNA damage and reversing cancerous tumor growth. In addition to blocking breast cancer, test-tube and animal studies show that silmarin may also protect against several other types of cancer as well, including lung cancer and prostate cancer.

In 2007, after reviewing numerous studies involving milk thistle therapeutic treatments, researchers at the University of Minnesota reported:

There is strong preclinical evidence for silymarin’s hepatoprotective and anticarcinogenic effects, including inhibition of cancer cell growth in human prostate, skin, breast, and cervical cells.

About 50 percent to 70 percent of the silymarin molecules present within milk thistle are the type called silybin, also known as silibinin.

This antioxidant stimulates protein synthesis and changes the outside layer of healthy cells, keeping them protected from damage and mutation. It also inhibits toxins from dwelling in the body, helps with cell renewal and counteracts the harmful effects of pollutants, chemicals and heavy metals that can cause free radical damage.

Silymarin acts as a cancer protector by blocking the binding of toxins to the cell membrane receptors, according to researchers at the University Magna Graecia Department of Experimental and Clinical Medicine.

3. May Help Lower High Cholesterol

Milk thistle benefits heart health and helps lower high cholesterol levels by reducing inflammation, cleaning the blood and preventing oxidative stress damage within the arteries.

Although more formal research is still needed, preliminary studies show that when silymarin is used in combination with other traditional treatment methods, it can improve levels of total cholesterol, bad LDL cholesterol and triglycerides.

Something important to keep in mind, however, is that existing studies on possible heart benefits of milk thistle have only been done involving people with diabetes, who tend to have high cholesterol levels.

Therefore, at this time, it’s unclear if milk thistle has the same effects in people without diabetes and if it will be used to naturally lower cholesterol levels in the future.

4. May Help Control or Prevent Diabetes

According to the National Institute of Health, there’s some compelling research that shows that taking silymarin, the main chemical found in milk thistle, along with conventional treatments, can help control symptoms of type 2 diabetes by promoting better blood sugar control.

The valuable antioxidants found in milk thistle have been reported in experimental and clinical studies to help decrease blood sugar levels in people with insulin resistance, so it may make sense to add it to a diabetic diet plan.

One 2006 study conducted by the Department of Pharmacology at the Institute of Medicinal Plants found that when diabetic patients were given silymarin extract over a four-month period, their fasting blood sugar and insulin levels improved significantly compared to patients receiving a placebo.

This is likely true because the liver is partially responsible for regulating hormones, including the release of insulin into the bloodstream. Insulin is responsible for managing blood sugar levels in the blood, which is especially important for those with diabetes.

5. May Help Prevent Gallstones

The liver is a major digestive organ, which helps process nutrients and toxins that enter our body through foods, water and air.

Because the liver and other digestive organs, like the gallbladder, pancreas, intestines and kidneys, work closely together to improve liver health, milk thistle is also able to help prevent gallstones and kidney stones.

Although research on this topic is limited, because of milk thistle’s ability to increase bile flow, protect against liver conditions like nonalcoholic fatty liver disease and promote liver detoxification, it may be useful in the prevention of gallstones.

Gallstones are formed when cholesterol and other matter within your bile bind together. This is problematic because they can become more solid and get lodged in the inner lining of your gallbladder.

6. Has Anti-Aging Effects

Thanks to the antioxidant content of milk thistle, the herb may actually help slow the aging process. This applies to both the surface of your skin and your organs, as antioxidants can protect your body from chronic disease.

Milk thistle’s protective qualities of the skin make it great for reducing visible signs of aging, so consuming milk thistle may be an easy way to prevent skin cancer and skin damage, such as acne, dark spots, wrinkles, lines and discoloration.

Although the research on this topic is limited to mostly animal studies, one trial published in Photochemistry and Photobiology found that silymarin protected the skin of mice from UV-induced oxidative stress and helped reduce inflammation.

The silymarin found in milk thistle can also protect against depletion of glutathione, which is a “master antioxidant” that’s extremely useful at helping prevent disease formation.

Glutathione’s biggest role is to help fight oxidative stress that leads to such diseases as cancer, diabetes, heart disease and neurodegenerative diseases like Alzheimer’s disease. It can help prevent damage to important cellular components caused by reactive oxygen species, such as free radicals.

Milk Thistle Tea

Instead of using a milk thistle supplement, can also try consuming it in tea form to maximize the potential health benefits. In fact, many companies make milk thistle tea by steeping the leaves and seeds from the plant.

You can also grow your own milk thistle and make homemade tea if you’re up for harvesting the plants. Each small plant head contains about 190 seeds that can be used in various ways.

If you purchase or grow a milk thistle plant, cut off the entire head and hang the plant upside down for about one week to draw out the seeds.

You can then crush the seeds and steep them, along with the leaves, to make tea, eat them raw or dry them into powder form. Keep the seeds and leaves in the freezer to make them last longer and retain their powerful nutrients.

Supplement Dosage

Because milk thistle is categorized as a supplement rather than a drug, it’s not subject to the same oversight and quality control from the Food and Drug Administration (FDA) that standard drugs are.

The amount of active ingredients can vary widely depending on the different preparation methods used and the brand. Currently, there are several different milk thistle tablets, capsules and soft gels available on the market, all of which recommend different doses.

• Although there is no standardized milk thistle dosage at this time, most people do best consuming between 20–300 milligrams daily.
• If you’re taking milk thistle for the liver, the recommended daily intake of milk thistle is 150 milligrams, taken one to three times daily. This is a somewhat high dose that can act as a natural liver detox.
• For ongoing use and liver support, take 50 to 150 milligrams daily.

Look for a high-quality product that’s between 50–150 milligrams of pure milk thistle extract per capsule so you can adjust the amount you are taking depending on your needs.

If you’re wondering what supplement is best, make sure to look for a company that sells a highly potent extract labeled at least 80 percent pure milk thistle extract.

Risks, Side Effects and Interactions

Milk thistle is generally considered safe and well-tolerated, with very few cases of side effects reported.

The most common side effects aren’t serious and include gastrointestinal upset, such as a mild laxative effect. When taken within the recommended dose range, however, it is thought to be effective and mostly free of allergic reactions.

Milk thistle may interact with some medications, including allergy medicines, anti-anxiety drugs and blood thinners, among others. If you are taking any medications, speak with your health care provider to prevent any milk thistle interactions before starting supplementation.

It also has estrogenic effects, meaning that it mimics the effects of estrogen in the body. If you have hormone-sensitive conditions such as uterine fibroids, endometriosis or ovarian cancer, you should consult with your doctor before starting supplementation.

Also note that antioxidants like those found in milk thistle have been shown to possibly interfere with the efficacy of some cancer chemotherapy drugs by protecting cancer cells from cell death.

Finally, keep in mind that, although many holistic practitioners recommend milk thistle for dogs to help promote liver health, it’s best to talk to your vet before starting supplementation to keep your furry friends safe.

Final Thoughts

• What is milk thistle? This powerful plant is native to the Mediterranean, but is used around the world as a natural remedy for a wide variety of different ailments.
• Human, test-tube and animal studies show that it may help promote liver health, protect against cancer, lower cholesterol levels, prevent type 2 diabetes, protect against gallstones and slow signs of aging.
• It can be consumed in tea, tincture, extract, pill or powder form, making it easy to incorporate into your daily diet.
• Dosage recommendations can range, but most advise taking anywhere between 20–300 milligrams daily.
• Although it’s generally safe, you should talk to your doctor before starting supplementation if you are taking any medications or experience side effects like digestive distress.

The post Milk Thistle Benefits for the Liver, Gut & More appeared first on Dr. Axe.

Nutmeg is a rich and fragrant spice that can crank up the flavor of just about any dish or dessert. Not only is this spectacular spice versatile and delicious like other healing herbs and spices, but it has also been well-studied for its impressive benefits, including its effects on brain and heart health, digestion, inflammation and more.

So is nutmeg good for you? Is nutmeg a nut? And what is nutmeg used for? Keep reading for the answers to all of your burning questions about this incredible ingredient.

What Is Nutmeg?

Nutmeg spice is derived from the seed of Myristica fragrans, a type of evergreen nutmeg tree that is native to certain parts of Indonesia. The nutmeg plant itself can grow up to 50 feet tall and produces dark green leaves and waxy yellow flowers. It also produces the nutmeg fruit, which is a pear-shaped fruit with a brown seed that is ground into the spice.

This warm, rich spice can add a pop of flavor to dishes while also bumping up the health benefits of the final product. In fact, it has been associated with a long list of potential benefits and uses. These include enhanced heart health to better brain health, decreased inflammation and more. What’s more, it also helps supply a small amount of several essential nutrients, including fiber, magnesium, calcium and iron.

One tablespoon (about seven grams) of this common spice contains approximately:

• 36.8 calories
• 3.5 grams carbohydrates
• 0.4 gram protein
• 2.5 grams fat
• 1.5 grams fiber
• 0.2 milligram manganese (10 percent DV)
• 0.1 milligram copper (4 percent DV)
• 12.8 milligrams magnesium (3 percent DV)

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

Benefits

1. Relieves Pain and Inflammation

If you suffer from chronic, persistent pain, this spice may be able to help provide relief. Decreased pain may rank as a top health benefit of nutmeg. It can be especially beneficial for pain related to inflammatory conditions, such as arthritis.

According to one animal model published in Food & Nutrition Research, nutmeg oil may help alleviate inflammatory joint pain while also reducing swelling. Another study conducted by the National Institute of Hygienic Sciences in Japan showed that specific compounds found within the seed were effective at decreasing inflammation in mice.

2. Boosts Brain Health

Although current research is limited to animal models and in vitro studies, some evidence suggests that nutmeg may have neuroprotective properties that could help optimize brain function and protect against disease.

A recent 2017 animal model reported that the volatile oils extracted from the seed were able to alter levels of specific neurotransmitters in the hippocampus, which is the region of the brain associated primarily with memory. According to the researchers, this may aid in the treatment and prevention of several neurodegenerative disorders, such as Alzheimer’s disease and Parkinson’s, although more research is needed to understand if these results are applicable to humans as well.

3. Supports Better Sleep

A pinch or nutmeg in a glass of warm milk is a common natural remedy recommended to help treat insomnia and promote better sleep. But can nutmeg help you sleep, or is it little more than a myth?

Several studies have focused on the insomnia-busting properties of this spice and demonstrated that it could be an effective remedy to help support better sleep. In one study, taking a capsule containing nutmeg for four weeks was found to improve symptoms of insomnia while also enhancing mood and decreasing weakness. Similarly, an animal study published in the Journal of Ethnopharmacology showed that taking an extract of nutmeg helped significantly increase the duration of sleep in chickens.

4. Promotes Digestion

When paired with a balanced diet and healthy lifestyle, adding a few servings of nutmeg to your daily routine may help optimize overall digestive health.

Not only does it have powerful anti-inflammatory properties to protect against conditions like leaky gut, but certain compounds found in this spice also have been shown to have a healing effect on stomach ulcers in some animal models. A study conducted by the Department of Pharmacology at the All India Institute of Medical Sciences also demonstrated that nutmeg could decrease loose stools to help treat diarrhea and support regularity.

5. Improves Heart Health

The heart plays a vital role in health, pumping blood through the body to supply the tissues with the oxygen and nutrients that they need to function and thrive. Promising research suggests that nutmeg can improve several aspects of heart health to keep your heart healthy and strong and protect against disease.

For example, a 2016 animal model found that the seeds were effective at lowering levels of total and “bad” LDL cholesterol in rats, both of which are risk factors for coronary heart disease.

Meanwhile, another study conducted on rabbits showed that nutmeg extract decreased total and LDL cholesterol as well as triglycerides. It also helped block the aggregation of blood clots. This could aid in the prevention of conditions like stroke.

Risks and Side Effects

Although nutmeg is perfectly safe when used in normal amounts as part of a healthy diet, overdoing it can actually end up doing more harm than good when it comes to your health. This is because it contains a specific compound known as myristicin, which may possess psychoactive properties. Although this spice contains the highest concentration of myristicin, it’s also found in many other plant sources, including dill and parsley.

It’s typically recommended to keep consumption to less than 10 grams per sitting. That translates to around 1.5 tablespoons of ground nutmeg.

Consuming amounts higher than this can cause toxicity. What are the side effects of excessive nutmeg? A nutmeg “high” or toxicity can cause symptoms such as increased heart rate, nausea, seizures, pain, hallucinations and changes in mood or behavior.

Note that despite its name, this spice is not a tree nut. Thus it should be safe for those with an allergy to other nuts, such as almonds, walnuts and pistachios. However, it is considered a type of seed, so those with a seed allergy should check with their doctors before consuming to avoid food allergy symptoms like hives, itching and swelling.

Uses in Traditional Medicine

Thanks to the potent healing properties found in whole nutmeg, this superstar spice has long been used in many forms of traditional medicine.

In Ayurvedic medicine, it is used to help improve digestive health and decrease diarrhea due to its aromatic, astringent properties. It’s also thought to calm the nerves and act as a sedative to promote relaxation, soothe stress and prevent insomnia.

Meanwhile, according to Traditional Chinese Medicine, this spice has warm, pungent properties. It can impact the health of the spleen, stomach and large intestine. It’s also believed to enhance circulation, stimulate the stomach and decrease digestive distress.

Comparison to Other Spices

Nutmeg can often be found in the spice aisle right alongside other healing herbs and spices, such as mace, ginger, cloves and cinnamon. This is thanks to their similarities in flavor and shared uses. In fact, many are unaware of the differences between these unique spices and often use them interchangeably as a substitute for nutmeg when they don’t have any on hand.

Mace spice is actually made from the outer coating of the nutmeg kernel, which is dried and ground into a fine powder. Ground mace is a common nutmeg substitute because it shares the same pungent, sweet taste but is a bit more mild and subtle.

Ginger, on the other hand, is incredibly aromatic. It has a zesty, peppery and slightly woody flavor that helps add a bit of zing to desserts, salads or soups. It’s also been associated with a number of ginger health benefits.

Meanwhile, cloves are considered one of the strongest spices. They have a warm flavor that is both sweet and bitter. Cloves are available in whole bud or powdered form, not to mention clove oil. This spice is perhaps most well-known for it analgesic properties.

Finally, cinnamon is a highly aromatic spice made from the inner bark of a specific type of tree. It has a one-of-a-kind flavor and can fit into a variety of different dishes, both sweet and savory alike. Ceylon cinnamon, in particular, has been linked to several health benefits.

Where to Find and How to Use

Nutmeg powder and ground nutmeg can be easily found in the spice section of most major grocery stores. It’s also available in whole form and can be grated prior to use. While whole nutmeg tends to stay fresh for long periods of time, ground nutmeg loses its flavor and aroma very quickly and can only last around six months with proper storage.

There are plenty of potential nutmeg uses. It has a warm, spicy flavor that works well in a variety of different dishes. It’s frequently found in desserts, including seasonal specialties like pumpkin pie. It can also add a hint of flavor to beverages like coffee, chai, mulled wine or eggnog. Plus, it even works well in savory recipes, such as soups, sauces and meat dishes.

Keep in mind that a little goes a long way with this strong spice, so use it sparingly to bump up the flavor of your favorite foods but avoid going overboard.

History

Nutmeg has been used for thousands of years throughout history. The oldest recorded use dates back over 3,500 years ago to the Banda Islands, which are a group of islands in Indonesia. Interestingly enough, up until the mid-1800s, the Banda Islands, also known as the Spice Islands, remained the only place that produced nutmeg and mace.

This incredible spice has long been valued for its flavor and medicinal properties. It was widely traded, which brought it to new areas around the globe. In 1512, Portuguese ships arrived in the Banda Islands and, as the first Europeans to reach the island, began filling their ships with nutmeg, mace and cloves.

In 1621, the Dutch East India Company seized the island in an effort to gain control of the trade market for this spice. Following the bloody battle, the population of the island dwindled from around 15,000 to less than 1,000. During the Napoleonic Wars, the British temporarily took control of the island and began transplanting nutmeg trees to other areas, such as Singapore, Sri Lanka and Bencoolen.

Today, Indonesia still dominates the world market for this spice, followed by Grenada and other areas like India, Malaysia, Singapore and New Guinea.

Final Thoughts

• Nutmeg is a spice derived from the seed of Myristica fragrans, a type of tree that is native to Indonesia.
• Potential health benefits of this spice include decreased pain and inflammation, better brain and heart health, improved sleep, and enhanced digestion.
• However, this common holiday spice is best consumed in moderation. It contains myristicin, a psychoactive compound that can cause adverse side effects when consumed in high doses.
• Try adding this sweet spice to sweet and savory dishes and drinks for a burst of extra flavor and health benefits.

The post Nutmeg Benefits: the Super Healthy Holiday Spice appeared first on Dr. Axe.

For most people, mistletoe brings to mind none other than a white Christmas. Besides serving as a festive winter decoration, did you know that mistletoe is also used in herbal medicine and has been for hundreds of years?

It’s a little known fact that there is actually more than one type of mistletoe. In fact, it’s believed over 100 different species are in existence.

One type of branch is most prominently used ornamentally, while a few are harvested for their medicinal purposes.

When it comes to health promotion and preventing common conditions, what is mistletoe used for? According to the National Center for Complimentary and Integrative Health (NCCIH), some of the many ailments that it may help treat include:

• seizures
• headaches
• arthritis symptoms
• potentially even cancer

That said, while it may have been considered a top herb for healing throughout history, there’s not much evidence showing it definitely works … and some that indicates it may be dangerous.

What Is Mistletoe?

Mistletoe is a member of the Viscaceae plant family and is considered an evergreen hemiparasitic plant. As a parasitic plant, it latches on to trees and feeds off of them.

It’s harvested for its berries, leaves and stems.

Mistletoe earned its interesting name because many years ago people noticed that it grew where bird droppings were found. In Anglo-Saxon, “mistel” means “dung” and “tan” means “twig.” The name misteltan eventually morphed to mistletoe.

Herbalists use mistletoe to make herbal extracts that have certain physiological effects.

The European plant, the type used as a supplement/medicine, grows on common trees such as apple, oak, pine and elm trees. Mistletoe plants form clusters or “bushes” on these trees, sometimes called “witches’ brooms.”

During cooler months, including throughout the winter, berries also grow on the branches, which attract a variety of birds.

Types

Mistletoe plants are distributed across Europe, America, Asia and Africa to Australia and New Zealand. Some of the most recognized mistletoe species include:

• Viscum
• Phoradendron
• Arceuthobium
• Peraxilla
• Loranthus
• Amylotheca
• Amyema
• Taxillus
• Psittacanthus
• Scurrula

American mistletoe (Phoradendron flavescens) is the type that grows in the United States and is used as a romantic holiday/Christmas decoration throughout the winter, while European mistletoe (Viscum album) is the species that has been used for centuries in traditional herbal medicine.

A third species (Loranthus ferrugineus) is less common but used by some to treat high blood pressure and gastrointestinal complaints. Other species, including Japanese mistletoe (Taxillus yadoriki Danser), are known for their many antimicrobial and antioxidant properties.

Uses in Traditional Medicine

The name “mistletoe” is believed to have been derived from the Celtic word for “all-heal.” Records tell us there were many historical uses of mistletoe, most of which focused on healing the nervous system.

It was used to treat conditions including:

• nervousness/anxiety (sometimes in combination with valerian root)
• convulsions
• hysteria
• neuralgia
• skin problems
• urinary disorders
• fevers
• heart disease

In some traditional medicine systems, it was believed to be a natural “heart tonic” that could strengthen the force of the heartbeat and increase the heart rate. Herbal formulas that included mistletoe, valerian and vervain were often given for “all kinds of nervous complaints” caused by hormonal imbalances, fatigue, etc.

As a natural remedy, mistletoe was usually made into a healing tea or tincture. Another use was making salves for skin problems like sores and ulcers.

Role as a Christmas Decoration

What does mistletoe have to do with Christmas? It has long been associated with peace, protection, romance and celebration.

Today, the meaning of the mistletoe at Christmas is to serve as a sign of love and friendship.

Why do people kiss under mistletoe? This holiday tradition is said to have first began with the Greek festival of Saturnalia. Other sources claim that this tradition started in England in churches.

Records show that it first became a symbol of romance during the times of ancient Norse mythology, practiced by North Germanic/Scandinavian people in the 17th and 18th centuries. The custom of kissing beneath the mistletoe then spread to British servants and throughout England.

Refusing to kiss someone beneath mistletoe branches was associated with bad luck, as were mistletoe plants that lost of their berries.

Historically, mistletoe also symbolized the need to form a truce among enemies. The ancient Celts and Germans used European mistletoe as a ceremonial plant and believed that it had mystical powers.

It has long been a symbol of protection from misfortune, illness and violence as it “warded off evil spirits.” Some also believed it had natural aphrodisiac properties, so it was sometimes used to promote fertility

Is It Poisonous?

Why might mistletoe be bad? Because mistletoe can sometimes wind up causing damage to “host trees” that it grows on, it’s earned a reputation as being “poisonous” and is even called a “parasite” by some.

The International Academy of Herbal Arts and Sciences states: “Mistletoe burrows roots into the inner wood of trees and feeds from their sap, and a heavy infestation with mistletoe can kill branches of the host plant or even the entire host.”

Technically mistletoes are hemiparasites, meaning they obtain some energy through photosynthesis while the rest is extracted from other trees and plants.

While mistletoe can sometimes kill trees here and there, it also supplies food for birds and provides dense foliage that is useful for nesting. In fact, forests where it grows abundantly have been found to be home to many more birds — including owls, robins, chickadees, bluebirds and mourning doves — due to their ability to eat and burrow in mistletoe bunches.

What do we know about the effectiveness and safety of mistletoe when humans consume it? Is mistletoe also a type of disease or harmful?

• It’s well-known that parts of the plant, including the berries and leaves, can cause serious side effects when consumed orally. Poisoning can also occur if you drink too much tea created from the plant. The poisonous ingredient found in mistletoe is called phoratoxin. Symptoms are most likely to occur after ingesting the leaves and usually last one to three days.
• There are also potential side effects associated with injections. Side effects that can be caused by mistletoe extract injections can include soreness, inflammation at the injection site, headache, fever, chills, skin rash and, rarely, severe allergic reactions.
• Other potential adverse reactions include vomiting, diarrhea, cramping and liver damage if used long term.
• Consuming small amounts has mostly been shown to be safe. Larger doses pose the greatest risk for serious side effects.
• All of that said, mistletoe when used as medicine seems to be generally safe. According to a 2018 statement published by the PDQ Integrative, Alternative, and Complementary Therapies Editorial Board, “few side effects have been reported from the use of mistletoe extracts.”

Overall, limited research exists on the potential side effects of consuming mistletoe. Currently in the United States, it is only used in clinical trials and not otherwise indicated for use.

Some trials have found evidence that mistletoe can help improve survival or quality of life in cancer patients. However, the vast majority of trials have had “major weaknesses that raise doubts about their findings.”

The NCCIH and the National Cancer Institute completed a preliminary trial to evaluate the safety of injected European mistletoe extract in combination with a cancer drug in patients with advanced cancer. It showed that patients seemed to tolerate the herb/drug combination.

However, future studies are still being designed to evaluate mistletoe’s effectiveness. That means for now it is still considered an unproven cancer treatment.

Mistletoe should not be used during pregnancy, since there are no studies to show it’s safe and some that suggest it can cause changes in the uterus that increase miscarriage risk. It also shouldn’t be used by anyone with an autoimmune disease since it might cause the immune system to become more active or anyone being treated for diabetes or heart disease/high blood pressure since it can modify glucose/blood sugar levels.

Because it’s controversial and capable of causing adverse effects, it’s best to consult with a health care practitioner before taking mistletoe.

Benefits

Studies have identified different kinds of free radical-scavenging antioxidant, antimicrobial and anti-inflammatory constituents within various mistletoe species, including:

• Flavonoids
• Alkaloids
• Lectins
• Polypeptides
• Arginine
• Polysaccharides
• Tannins
• Terpenoids and/or steroids
• Acidic compounds
• Glycosides
• Gallic acid

Because it’s rich in these protective compounds, mistletoe may have some of the following health benefits:

1. Potentially Helpful for Cancer

Today, mistletoe extracts are the most frequently prescribed unconventional cancer therapies in Germany and some other European countries, where mistletoe is sold as a prescription drug, most often for cancer.

Even though it has been used in Europe since the 1920s, the U.S. Food and Drug Administration has not approved it  as a treatment for any condition, including cancer.

What does mistletoe do to possibly help fight cancer? In certain studies, it has been shown to stimulate the immune system and kill certain cancer cells. However, these effects have mostly been observed in test tubes and not in humans.

A number of in-vitro studies have reported immunostimulatory, cytotoxic and proapoptotic effects.

Unfortunately, though, almost all studies have had at least one major weakness that has made researchers question their reliability. One review even concluded: “Most studies did not show any effect of mistletoe on cancer survival.”

There is some research that suggests that administering European mistletoe extract might offer help in the treatment of:

• Breast cancer — Limited studies have found that injections might help stop breast cancer tumor growth and increase life span.
• Advanced pancreatic cancer — Mistletoe extract might be able to help improve survival time by several months when injected into the tumor in people with pancreatic cancer.
• Colon cancer
• Bladder cancer (especially in those with reoccurring bladder cancer)
• Stomach cancer
• Liver cancer
• Leukemia
• Lung cancer
• Ovarian cancer
• Uterine cancer

Another potential but controversial use is reducing side effects of cancer treatments, including chemotherapy and radiation therapy, and improving quality of life during recovery.

A 2020 systematic review published in the journal BMC Complimentary Medicine and Therapies found that “mistletoe extracts produce a significant, medium-sized effect on quality of life (QoL) in cancer.” The researchers did point out though that “most studies have a high risk of bias or at least raise some concern.”

On the other hand, a separate 2019 review did not find evidence suggesting that it had any major positive impacts on the lives of people recovering from cancer.

2. May Support Cardiovascular Health

There’s some evidence that mistletoe, especially the species L. ferrugineus and Loranthus micranthus (African mistletoe), may help manage hypertension and gastrointestinal complaints. These types may lower the risk for blood vessel conditions, including high blood pressure and atherosclerosis (thickening and hardening of the arteries).

A 2011 study published in Biochemistry Research International that was conducted on rats found that it had anti-hypertensive, anti-artherogenic and vasorelaxation effects that could potentially reduce cardiac episodes. However, study results have been mixed overall. Some even suggest it may make heart disease worse in certain patients.

3. Used Topically to Manage Skin Conditions

Sprigs of mistletoe can be used for bathing. You can also apply it to the skin to help treat varicose veins, ulcers on the lower legs and eczema.

Some also believe that it has pain-killing properties and can be used to help treat joint pain (rheumatic and neuralgic pains) when it’s rubbed into the skin.

4. May Help Treat Depression and Anxiety

Mistletoes have emerged as promising alternative therapy against mood-related conditions, including depression, anxiety and fatigue, especially when these conditions are associated with cancer treatments.

Several studies have shown that mistletoe can improve coping ability of both cancer patients and survivors.

5. May Support Hormonal Balance

Mistletoe has been used to help manage menopause symptoms, such as fatigue and trouble sleeping, and to regulate hormones when a woman experiences irregular periods.

In post-menopausal women, the population most likely to suffer from osteoporosis, it may also be able to help defend against weak bones and fractures.

6. Used to Fight Colds, Coughs and Asthma

Although not many studies have directly observed mistletoe’s effects on the respiratory system, various mistletoe plant species are believed to exert antioxidant, analgesic, anti-inflammatory and immune-stimulatory properties, making them defenders against illnesses and infections.

Supplementing with mistletoe might be able to help fight off common colds, sore throats, fevers, coughs and respiratory issues like asthma, although this hasn’t been proven in many studies.

To defend against respiratory issues and colds, sprigs of mistletoe can be used to make herbal tea/tinctures or they can be inhaled.

Mistletoe vs. Holly

• Like certain species of mistletoe, holly (Ilex aquifolium) is a plant also widely used for decoration in the winter, especially during Christmas. These two plants are commonly used together, but they don’t look alike or have the same chemical properties.
• Just like with mistletoe, there are many species of holly. English holly, Oregon holly and American holly are used as ornamental Christmas greens. These types of holly plants are shrubs that have spiky, dark-green, thin, glossy leaves and red berries.
• The leaves of the holly species llex opaca, Ilex vomitoria and Ilex aquifolium are used to make medicine. Their berries are said to be “poisonous” because they can cause serious side effects if eaten.
• Some of the conditions that holly is said to help treat include coughs, digestive disorders, jaundice, fevers, joint pain, swelling, water retention, heart disease and high blood pressure.
• Traditional uses of holly include consuming it as a heart tonic and digestive cleanser, since it has properties that can induce vomiting and change blood pressure.

How to Use

Once dried and made into an extract, mistletoe is typically given as an injection. It can, however, also be taken by mouth as a capsule/supplement and consumed as a tea/tincture.

Mistletoe is usually sold as a dry herb or as sprigs. At home, dried mistletoe can be used to make teas and tinctures.

It’s recommended that tea made from the mistletoe always be made as a cold infusion, since using very hot water may destroy some of the compounds found in mistletoe. For most people, the easiest way to make mistletoe tea it with with hot but not boiling water (like you could make green tea).

It’s also possible to take the extract by mouth. Depending on which country you live in, a doctor may prescribe extract injections.

Because products vary, always read directions carefully when purchasing mistletoe herb. Speak to your doctor if you take any medications, especially those for high blood pressure, since mistletoe does have a number of interactions with other drugs.

Dosage Recommendations:

• Use the smallest possible dose that exerts an obvious effect. Some herbalists use only one to two milliliters of extract per day in divided doses. Low doses of one milliliter per day are even used by some doctors as a complementary cancer treatment.
• Crude mistletoe fruit or herb used to make tea (typically to treat hypertension) is recommended at a dosage of 10 grams per day.
• Extracts are usually given by intravenous or subcutaneous injection at dosages of 0.1 to 30 milligrams, several times per week.

Mistletoe Injections

The effectiveness of mistletoe injections depends on the exact type of extract being used. Products can vary considerably, since many factors affect the quality of the extract. These include the type of host tree, the exact species, how the extract is gathered and the time of year the plant is picked.

Extracts are made in water-based solutions (made with water and alcohol) that are commonly injected. Products are sometimes named according to the type of tree on which the plant grows.

As mentioned above, subcutaneous mistletoe injections (those administered below the skin) are only approved for use in clinical trials in the U.S at this time. Usually, injections are given under the skin. Sometimes they can be administered into a vein, pleural cavity or a tumor.

In countries other than the U.S., there are several brands of extracts/injections that are currently available by prescription, including:

• Iscador
• Eurixor
• Helixor
• Isorel
• Vysorel
• ABNOBAviscum

While some in-vitro studies have demonstrated growth inhibition, cell death and anti-tumor activity in cancer patients using mistletoe extract, the consensus in the U.S. is that there still isn’t solid evidence for its effectiveness.

Conclusion

• Mistletoe is a member of the Viscaceae plant family and is considered an evergreen hemiparasitic plant. It’s used to make herbal extracts and medicines, including injections.
• There are more than 100 species that grow around the world. American mistletoe (Phoradendron flavescen) is the type that grows in the United States and is used as a romantic Christmas/holiday decoration. Kissing under the mistletoe represents peace and romance. European mistletoe (Viscum album) is the species that has been used for centuries in traditional herbal medicine.
• Benefits include potentially helping against cancer, improving cardiovascular health, managing skin conditions, alleviating depression/anxiety, balancing hormones and fighting colds/fevers/respiratory issues. Injections are widely used in Europe to help with cancer. They aren’t yet approved in the U.S. due to a lack of reliable information from existing clinical trials.
• While studies suggest it’s generally well-tolerated, products vary from brand to brand depending on many factors. Side effects like fever, chills, skin rash, diarrhea, headaches and allergic reactions are possible.

The post 6 Potential Health Benefits of Mistletoe (Plus, Its History) appeared first on Dr. Axe.

With its zesty, peppery flavor and its extensive list of health benefits, ginger root is equal parts delicious and nutritious. It’s one of the most used dietary condiments in the world today, versatile, easy to add to recipes and has been associated with everything from beating motion sickness to better brain function.

The health benefits of ginger are largely due to its antioxidants, anti-inflammatory properties and content of therapeutic compounds like gingerol, shogaol, paradol and zingerone. In fact, more than approximately 100 compounds have reportedly been isolated from ginger. They give it not only antioxidant abilities, but also anticancer, neuroprotective and cardiovascular protective ones, too.

Available in fresh, dried, ground, capsule and juice form, this spice is easy to add to your diet and can have a lasting impact on just about every system in the human body.

What Is Ginger?

Ginger, also known as Zingiber officinale, is a flowering plant that is closely related to turmeric and cardamom. The underground stem, or rhizome, of the ginger plant is commonly known as the ginger root and is well-known for its medicinal properties.

Ginger has been used across the globe as a natural remedy for thousands of years due to its medicinal properties. In fact, ancient Chinese, Roman, Greek, Arabic and Sanskrit texts have all documented the use of this spice to help improve general health and well-being.

What are popular uses of ginger? You can find it in fresh, ground or capsule form — or even as ginger essential oil — and can use it as a culinary spice, digestive aid, tea or for aromatherapy.

Research is just beginning to scrape the surface when it comes to the multitude of benefits associated with ginger root. From fighting infections to decreasing cholesterol and enhancing weight loss, it’s clear that adding ginger root to your diet could have a powerful effect on health.

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

Benefits

What are the health benefits of ginger? This spice contains a diverse array of many important compounds, vitamins and minerals — such as gingerol, which studies show has potent antioxidant and anti-inflammatory properties.

Here’s more about how this common spice can promote digestive health and beyond:

1. Helps Treat Nausea and Morning Sickness

Used historically as a natural remedy for sea sickness and morning sickness, ginger is perhaps most well-known for its ability to treat nausea and vomiting.

One review looked at the results of 12 studies composed of 1,278 pregnant women and found that ginger was effective at decreasing symptoms of nausea with minimal risk of side effects.

Plus, another study from the University of Rochester Medical Center showed that ginger helped reduce severity of nausea in patients receiving chemotherapy.

2. Fights Fungal Infections

Fungal infections cause a wide variety of conditions, from yeast infections to jock itch and athlete’s foot. Fortunately, ginger helps kill off disease-causing fungi due to its powerful antifungal properties.

A 2016 test-tube study found ginger extract to be effective against two types of yeast that commonly cause fungal infections in the mouth. Another test-tube study measured the antifungal effects of 29 plant species and found that ginger was among the most effective at killing off fungus.

3. Protects Against Stomach Ulcers

Several studies have found that ginger could help prevent the formation of stomach ulcers, which are painful sores that form in the lining of the stomach and cause symptoms like indigestion, fatigue, heartburn and abdominal discomfort.

In fact, one 2011 animal study showed that ginger powder protected against aspirin-induced ulcers by decreasing levels of inflammatory proteins and blocking the activity of enzymes related to ulcer development.

4. Eases Menstrual Pains

Unfortunately, symptoms like pain, period cramps (dysmenorrhea) and headaches are commonly associated with menstruation for many women. While some turn to over-the-counter medications to provide symptom relief, natural treatments like ginger can be just as useful at easing menstrual pain.

A study published in the Journal of Alternative and Complementary Medicines showed that ginger reduces menstrual pain as effectively as drugs like ibuprofen and mefenamic acid. Another study in 2009 had similar findings, reporting that it decreased both the intensity and duration of pain.

5. May Inhibit Cancer Growth

One of the most impressive effects of ginger is its anti-cancer properties thanks to the presence of a powerful compound called 6-gingerol. A 2018 study found that ginger derivatives, in the form of an extract or isolated compounds, exhibit relevant antiproliferative, antitumor, invasive and anti-inflammatory activities. Add it to your list of cancer fighting foods.

Test-tube studies show that this spice’s components may be effective in blocking cancer cell growth and development for ovarian, pancreatic and prostate cancer. However, more research is needed to determine how well it can inhibit cancer and how it may translate to humans.

6. Can Help Regulate Blood Sugar and Fight Obesity

Research shows that ginger helps promote normal blood sugar. That means it may be helpful for reducing negative symptoms associated with high blood glucose levels, such as frequent urination, headaches (including migraines) and increased thirst.

According to one 2018 study, it can improve lipid profiles and benefit glucose control, insulin sensitivity and glycosylated hemoglobin to protect against development of type 2 diabetes.

In one 2015 study, ginger supplementation actually reduced fasting blood sugar by 12 percent and improved long-term blood sugar control by 10 percent.

A 2021 study conducted on mice found that ginger also has anti-obesity effects and may play a role in modulating development of adipocytes (fat tissue). When mice were fed a high-fat diet, ginger supplementation significantly reduced weight gain, hyperglycemia, hypercholesterolemia (high cholesterol) and hepatic steatosis (liver fat) without altering food intake.

It’s believed to have this effect due to its ability to fight oxidative stress and inflammation that interfere with metabolic health.

7. Relieves Joint and Muscle Pain

Because of its ability to reduce inflammation, adding ginger into your diet could help treat both muscle pain and arthritis-related joint pain, including from osteoarthritis.

One study showed that daily consumption resulted in moderate to large reductions in muscle pain caused by exercise-induced muscle injury. Another study found that ginger extract helped decrease knee pain and the need for pain medication in individuals with osteoarthritis.

8. Helps Lower Cholesterol Levels

From producing bile to manufacturing hormones, cholesterol is essential to overall health. However, high levels of cholesterol can build up in the blood, causing blockages and increasing your risk of heart disease.

One of the biggest benefits of ginger is its ability to naturally lower cholesterol levels and triglycerides to reduce your risk of heart problems.

A study conducted at Babol University of Medical Sciences in Iran found that ginger capsule supplementation (3 g/day in 3 divided doses) was able to significantly reduce bad LDL cholesterol and raise beneficial HDL cholesterol compared to a placebo.

An animal study also showed that ginger was nearly as effective in lowering cholesterol (improving cholesterol markers) as atorvastatin, a drug commonly prescribed for high blood cholesterol.

9. Supports Brain Function

Ginger is a great food for the brain. Neurodegenerative conditions like Alzheimer’s disease and Parkinson’s have been linked to oxidative stress and chronic inflammation in the brain. With its wealth of antioxidants and potent anti-inflammatory properties, ginger is believed to play an important role in the health of your brain.

Several animal studies have found evidence that ginger extract could help protect against brain aging and cognitive decline. Not only that, but a 2012 study also found that ginger extract helped improve cognitive function and attention in middle-aged women.

10. Helps Fight Bacterial Infections

In addition to its antifungal properties, ginger boasts the ability to fight off bacterial infections as well, such as urinary tract infections, pneumonia and bronchitis.

According to one test-tube study, the compounds found in this spice could help inhibit the growth of certain strains of bacteria that cause gum disease. Another test-tube study showed that ginger extract was effective against several strains of drug-resistant bacteria as well.

11. Eases Inflammation

Although inflammation can be a normal, healthy immune response to injury and infection, chronic inflammation is believed to be a major contributor to conditions like heart disease, obesity, diabetes and cancer.

One review in the International Journal of Preventive Medicine noted that ginger extract is an anti-inflammatory food and may help inhibit the synthesis of certain markers of inflammation. According to a 2020 meta-analysis of randomized controlled trials, there’s evidence demonstrating a significant impact of ginger in lowering circulating inflammatory mediators, including C-reactive protein (CRP), hs-CRP and TNF-α levels.

There is also a possibility that ginger benefits include preventing blood clots (thus reducing risk of heart attack) due to its natural acids that thin the blood, but studies so far are inconclusive.

12. Promotes Proper Digestion

One of the most powerful ginger benefits is its ability to support digestive health and prevent problems like dyspepsia, a common condition of impaired digestion characterized by symptoms like pain, heartburn, fullness and discomfort.

According to a study in the World Journal of Gastroenterology, ginger helps speed up the emptying of the stomach by 25 percent compared to a placebo in people with indigestion. Another study even found that taking ginger capsules with a meal actually doubled the speed of gastric emptying.

Nutrition

As mentioned above, ginger is full of protective compounds, most notably gingerol, but also:

• shogaol
• paradol
• zingerone
• terpenes
• polysaccharides
• lipids
• organic acids
• raw fibers

According to the USDA, 100 grams (about 3.5 ounces) of raw ginger contains approximately:

• 80 calories
• 17.8 grams carbohydrates
• 1.8 grams protein
• 0.7 grams fat
• 2 grams dietary fiber
• 415 milligrams potassium (12 percent DV)
• 0.2 milligrams copper (11 percent DV)
• 0.2 milligrams manganese (11 percent DV)
• 43 milligrams magnesium (11 percent DV)
• 5 milligrams vitamin C (8 percent DV)
• 0.2 milligrams vitamin B6 (8 percent DV)
• 0.7 milligrams niacin (4 percent DV)
• 34 milligrams phosphorus (3 percent DV)
• 0.6 milligrams iron (3 percent DV)

In addition to the nutrients listed above, ginger also contains a small amount of calcium, zinc, pantothenic acid, riboflavin and thiamine.

However, keep in mind that most people consume a very small portion of ginger, so it should be combined with a variety of other nutrient-dense foods to meet your micronutrient needs.

How to Use

You can find ginger in a variety of forms and can easily incorporate into your daily routine each day.

When purchasing fresh ginger, look for roots that have thin, shiny skin that can easily be scraped with your fingernail. The root should also have a sharp, peppery and pungent aroma.

Ginger that has gone bad, on the other hand, will have soft spots and a moist texture while cut ginger will begin to darken around the edges when it’s past its prime.

Ginger root can be eaten fresh, ground, juiced or infused into your favorite beverages. Pills are also available in tablet or capsule form to supply you with a quick and concentrated dose of antioxidants.

Studies have found that doses of about 1500 milligrams per day, taken in divided doses, are beneficial for nausea relief and other common digestive issues.

Additionally, ginger essential oil is also available and can be applied topically or taken internally for a boost of gingerol.

You can also use this spice to make a homemade cough syrup, add a few tablespoons to a relaxing hot bath or mix it into a soothing foot soak.

How to Eat Ginger

This spice has a unique, sharp, peppery flavor and distinct aroma that makes an excellent addition to many different dishes. In fact, there are a myriad of recipes available that use it, ranging from main courses to desserts and beyond.

Try cutting the root into thin slices and adding a bit to smoothies or vegetable juices for an extra bit of zing. It can also be grated and added to soups, salads, stir-fries or even sweets to increase the flavor and nutrition content.

It makes a tasty addition to sauces, stews, marinades and curries as well.

Ground ginger can also be used in cooking and in baked goods, desserts and candies, such as gingerbread cookies, pumpkin or apple muffins, and homemade lozenges.

Ginger Tea and Ginger Water

A nice cup of ginger root tea or ginger water is the perfect remedy for a queasy stomach or a long, stressful day. Best of all, it’s easy to prepare both of these beverages right from the comfort of your own kitchen by using fresh ginger.

Simply wash a two-inch knob of fresh ginger root, and cut it into very thin slices. Add the slices to hot water, and boil for 10–30 minutes, depending on how strong you want it to be.

Remove from the heat, strain, discard the pieces and add in your choice of lemon or lime juice to enhance the flavor. You can enjoy your drink hot or cold based on your personal preference.

What happens if you drink ginger tea every day? Ginger tea and water benefits include relaxing the body, soothing the gastrointestinal tract and alleviating nausea. It’s generally safe and health-promoting to drink one to three cups daily.

Ginger Juice and Ginger Shots

Another easy way to get in your daily dose of ginger is by juicing it. Do this by either using a juicer or peeling and grating a knob of the root, then using a cheesecloth to squeeze out the juices.

Another option is gulping down a ginger shot straight or mixing it with other fresh vegetable juices for a surge of extra nutrients. Recipes like this orange ginger carrot juice, for instance, are great for supplementing your diet with the vitamins and minerals that you need to function and thrive.

Ginger juice is also a staple ingredient in many types of Asian cuisine and can be added to classic dishes like ginger beef or cashew chicken.

Lastly, try ginger shots, a DIY recipe that’s loaded with healthy ingredients.

How to Store Ginger

To get the most use from this spice, store it unpeeled in a plastic bag and put it in the crisper compartment of the refrigerator. Refrigerated roots can last around three to four weeks or even longer with proper storage.

You can also freeze slices of the root to stretch its shelf life even further. This works especially well if you plan to grate it.

Simply wrap your slices or the whole root n a plastic bag, and store it in the freezer. If you’re using it to make juice, you can grate it and extract the juice without defrosting it first. Alternatively, try chopping or mincing it before freezing it to make preparation a breeze.

Related: 7 Raw Garlic Benefits for Fighting Disease

Risks and Side Effects

What might ginger be bad for? In moderation, it’s generally safe and unlikely to cause any adverse side effects in most people. However, for some people it’s capable of causing reactions including abdominal discomfort, a bad taste in the mouth, heartburn and diarrhea, especially when consumed in large amounts.

Although rare, some people may also have an allergy to ginger. If you experience any food allergy symptoms like hives, swelling or difficulty breathing, stop use immediately, and talk to your doctor.

When applied to the skin, ginger essential oil may cause skin irritation in some people. It’s best to try a skin patch test by applying a small amount of oil first to make sure your skin is not sensitive.

Additionally, if taking capsules, always start with a low dose and work your way up to assess your tolerance. Stick to the recommended dosage, and decrease as needed if you have any negative symptoms.

If you take any prescription drugs or are undergoing treatment for a chronic disease, such as cancer, talk to your doctor before beginning any herbal supplementation. It’s generally safe to use during pregnancy (and is often encouraged for morning sickness), but get your doctor’s advice before introducing it to your routine.

Related: Aconite: Safe Homeopathic Remedy or Dangerous Poison?

Conclusion

• Ginger (Zingiber officinale) is one of the most commonly used dietary condiments in the world. Research shows it contributes to human health by supporting digestion, decreasing morning sickness and easing menstrual pains, in part because it’s full of antioxidants, including gingerol.
• Other ginger benefits for men and women include reducing inflammation, fighting fungal and bacterial infections, treating ulcers, improving brain function, and decreasing pain associated with osteoarthritis.
• Try cooking with fresh ginger or using it in ground form in recipes, including herbal tea, soups and stir-fries. You can also take a supplement daily, brew up a cup of herbal tea or use it in essential oil form to take advantage of this superstar spice.

The post 12 Ginger Benefits … for the Body and Brain 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.

One tablespoon (about eight grams) of ground cinnamon contains approximately:

• 19 calories
• 6.2 grams carbohydrates
• 0.3 grams protein
• 0.2 grams fat
• 4.1 grams dietary fiber
• 1.4 milligrams manganese (68 percent DV)
• 77.7 milligrams calcium (8 percent DV)
• 0.6 milligrams iron (4 percent DV)
• 2.4 micrograms vitamin K (3 percent DV)

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