Category Archives: Vitamins and Supplements
Foods to Get More Vitamin D in Your Diet
Vitamin D is a fat-soluble vitamin that’s essential for proper absorption of calcium in your digestive tract, and it helps maintain blood levels of calcium and phosphate. So, getting enough vitamin D is necessary for bone health throughout your life — vitamin D deficiency can lead to rickets in kids and osteoporosis in adults.
The thing is, people don’t get much vitamin D from the diet. Your body makes vitamin D when your skin is exposed to UV rays from the sun. It only takes a few minutes of sun exposure every day to get your vitamin D, but if you live in a place where it gets colder in the winter, there’s a good chance you won’t get enough sun exposure for several months out of each year.
Most experts recommend a daily intake of 600 International Units. You won’t find many foods that are high in vitamin D, but there are some. Flip through this slideshow to learn more about these foods.
Maitake mushrooms, or “hen in the woods” mushrooms, are a delicious and low-calorie source of vitamin D, as well as potassium and several B-complex vitamins. One cup of diced maitake mushrooms has more than 700 International Units of vitamin D. Maitake mushrooms might also have health benefits beyond being nutritious.
Halibut is a good source of vitamin D, with about 200 International Units in a 3-ounce serving of fish. Halibut is also a good source of protein, B-complex vitamins, zinc, magnesium, and potassium. Eating halibut also provides you with essential omega-3 fatty acids.
Regular portabella mushrooms have a small amount of vitamin D, but portabellas grown with extra exposure to ultraviolet light have much more. One whole UV-exposed portabella mushroom has about 375 International Units of vitamin D. Portabellas are also an excellent source of selenium, potassium, and several B-complex vitamins.
Fish oils contain vitamin D so it makes sense that fatty fish like salmon are good for getting vitamin D. Three ounces of fresh pink salmon have 370 International Units and three ounces of canned sockeye salmon has almost 800 International Units of vitamin D. Salmon is also an excellent source of omega-3 fatty acids, protein and an antioxidant called astaxanthin. And don’t let the idea that salmon is a ‘fatty fish’ scare you off — a six-ounce piece of salmon only has about 200 calories.
Trout is another good source of vitamin D, and since it’s a white fish, it has a milder flavor than oilier fish like salmon and tuna. Three ounces of rainbow trout has about 650 International Units of vitamin D. Trout is also an excellent source of protein, B-complex vitamins, and minerals.
Vitamin D is found in the yolks, so eating whole eggs is a good way to get some vitamin D in your diet. Each egg yolk has about 40 International Units of vitamin D so eating two eggs contributes 80 International Units to your daily intake. Eggs are also an excellent source of protein and lutein. One egg has about 70 calories.
Chanterelle mushrooms are another good plant-based source of vitamin D. One cup of chanterelles has more than 100 International Units of vitamin D. These mushrooms are also an excellent source of potassium and low in calories — that one cup of chanterelles has only 20 calories.
Canned tuna has about 40 International Units of vitamin D in a three-ounce serving so each can has about 80 International Units). Canned tuna is also a good source of omega-3 fatty acids, potassium, magnesium, selenium and zinc. It’s convenient too — keep canned tuna on hand for sandwiches, salads and for using in recipes.
Vitamin D is also available as a dietary supplement, either alone or combined with other nutrients. Calcium supplements usually contain vitamin D. Vitamin D supplements are generally safe but follow label directions and keep them away from young kids — vitamin D in large amounts can become toxic over time. And you should also speak with your healthcare provider before taking vitamin D supplements if you have any health conditions.
Health and Wellness Associates
Dr P Carrothers
Black Cohosh : Benefits and Uses
Fever, pneumonia, menstrual issues and even musculoskeletal pain – these are just some health problems that Native Americans believe the black cohosh plant may be good for.1 After discovering it over two centuries ago,2 these civilizations are still relying on this perennial plant to address certain illnesses. But how exactly does black cohosh work, and can it really offer benefits for your health?
What Is Black Cohosh?
A member of the buttercup plant family, black cohosh (Actaea racemose – it was previously known as Cimicifuga racemosa3) is a flowering perennial plant that grows in certain parts of the U.S. and Canada.4 From June to September, the plant produces white flowers, but take a look at its roots, and you’ll see that they’re black. This is where the plant gets its name. The rootstock and roots are also knotty and rough, which is why the plant is called “cohosh” – this is actually a Native American word for “rough.”5
The black cohosh plant thrives best in moist and rich soil, and can be seen growing on hillsides and in open woods. It can grow up to 8 feet tall, with pinnate leaves and irregular tooth leaflets.6 The root is believed to be the most beneficial part of the plant. Black cohosh root has a long history of being used medicinally.7 Its rhizomes, which also grows underground, may have healing uses, too.8
Black cohosh is known by other names as well, such as black snakeroot, baneberry, bugwort, rattlesnake root, squaw root and Sheng Ma, to name a few.9 However, remember that black cohosh and blue cohosh should not be confused with each other, as they’re very different plants.10 Blue cohosh (Caulophyllum thalictroides) has been historically used to induce labor or miscarriage, but eventually it was found to be dangerous for the fetus.11
Black Cohosh Uses for Women’s Health
Aside from Native Americans, Europeans have also been using black cohosh for over four decades now. Specifically in Germany, it’s actually approved for alleviating pain associated with premenstrual syndrome, dysmenorrhea and menopause.12 In fact, black cohosh achieved its popularity because of claims stating that it can help control menopause symptoms, including:13,14
Sleep issues and night sweats
Decreased sex drive
Ringing in the ears
Bone density loss (among postmenopausal women)
Reduced mental performance (among postmenopausal women)
This is mainly due to the estrogen-like response in black cohosh, which helps increase low levels of estrogen that are prevalent in most menopausal women. It’s even said that black cohosh may work as a natural hormone replacement.15
Do the Studies Support Black Cohosh’s Purported Claims?
Black cohosh’s potential for easing menopause symptoms has been known since the 1950s, and individual studies are said to support these claims,16 such as:
- A review published in 2010 found that menopausal women had a 26 percent reduction in hot flashes and night sweats when using black cohosh supplements.17
- Published in the journal Gynecological Endocrinology in 2013, a review found that women who took black cohosh had, on average, more reduced menopausal symptoms compared to women who were given a placebo.18
- A 2017 study published in the Neuroscience journal found that black cohosh potentially helped regulate the body temperature of female rats that had no ovaries.19
However, please note that currently there’s still no final and conclusive scientific evidence of black cohosh’s effectiveness for this condition. In addition, most studies that show the positive benefits did not exceed six months to one year of use, which is why long-term use of this supplement is never recommended.20 Therefore, as much as possible, exercise extreme caution before supplementing with black cohosh.
Other Potential Health Benefits Linked to Black Cohosh
In addition to its potential for alleviating menopause symptoms, black cohosh is also believed to help ease other conditions. In fact, Native Americans used it to treat fever, musculoskeletal pain, pneumonia, cough, and even aid in sluggish labor.21 Other possible benefits linked to black cohosh include:22
- Preventing digestive issues: Black cohosh may help improve nutrient uptake, assist in removing waste products, and even reduce constipation and risk of gastric ulcers.
- Easing sleep problems: It’s said to be a natural sedative that can help ease stress, anxiety and insomnia.
- Alleviating premenstrual symptoms: This herb is said to help muscles to relax, easing tension that may lead to painful cramps. It may be useful for women who have irregular cycles as well.23
Again, there’s no conclusive evidence confirming these potential effects of black cohosh, so make sure to consult a physician prior to using this herbal supplement.
Black Cohosh Dosage: What’s the Typical Amount for Supplementation?
Black cohosh supplements are available in different forms, such as capsules or liquid extracts. The roots are also dried and transformed into tea. In some cases, the herb is used as an ingredient in herbal mixtures. You can buy it in drug or health stores, or through online sellers.24
There’s no set dose for this supplement, although in studies, 20 to 40 milligram tablets, taken twice a day, are typically used to ease menopausal symptoms. Do not take over 900 milligrams of black cohosh a day, and do not take it for long periods of time.25 This supplement is ill-advised for children and teenagers. There are also groups of people who should not take black cohosh at any costs, such as:
- People who are allergic to aspirin
- People who have liver disease, seizure disorders or have a high risk of blood clots and stroke
- Pregnant and breastfeeding women
- Women with uterine or breast cancer
- Women suffering from endometriosis
Furthermore, while black cohosh may have positive effects for hot flashes during menopause, please note that women who experience hot flashes as a side effect of cancer therapy (such as chemotherapy or radiation) and cancer medications like tamoxifen (Nolvadex), should not take this herbal supplement.
Not only can this herb interfere with cancer drugs, but there are also concerns stating that its plant-based estrogens (phytoestrogens) may actually stimulate breast tumor growths.26
Black Cohosh May Have Unpleasant Side Effects as Well
The side effects linked to black cohosh usually occur when high doses of this supplement are ingested. Headaches and upset stomach are two common examples. In some people, more severe complications like liver injury have also occurred.
Thus, if you’re using any medication that affects the liver, consult your healthcare provider prior to using black cohosh. People who use hormone replacement therapy, sedatives, birth control pills and blood pressure medicine should also refrain from using this supplement without their physician’s approval.27
Remember: Use Black Cohosh as a Last Resort
While black cohosh may offer potential for easing menopausal symptoms and other hormone-related conditions, I do not recommend it as your first go-to option. Instead, try addressing your diet and see if this may have positive effects on your symptoms. Other strategies include optimizing your vitamin D levels and getting sufficient levels of high-quality omega-3 fats.
Frequently Asked Questions About Black Cohosh
Q: How long does it take for black cohosh to work?
A: According to scientific evidence, black cohosh may help relieve hot flashes and other menopause symptoms after about a month of treatment.28 However, keep in mind that there are no studies confirming its effects after long-term use, so refrain from taking it for long periods of time.
Q: Is black cohosh safe?
A: While black cohosh may be generally safe for healthy people, there are certain individuals who are advised not take this supplement. It can also come with unpleasant side effects like stomach upset and headaches. If you experience these, stop taking it immediately.
Health and Wellness Associates
Dr J Mercola
Dr A Sullivan
Vitamin C Doubles Effectiveness of Chemotherapy and Radiation
Each day, more than 1,600 people prematurely die from cancer in the United States. Worldwide, an estimated 20,000 succumb to cancer on a daily basis. For a time, the war on cancer initially waged by Richard Nixon in the ’60s, and the promise of targeted cancer drugs, gave hope.
Alas, they’ve all failed to live up to expectations, and have done nothing to improve cancer death rates. Globally, $91 billion was spent on cancer treatments in 2013. In 2014, no cancer drug was approved costing less than $100,000 for a course of treatment.
Yet, despite their exorbitant price tags, they offer little in terms of survival. Tarceva, for example, increases the median survival for pancreatic cancer patients by a mere 10 days. Meanwhile, there are inexpensive, non-patentable therapies available that could be truly game changing.
One such therapy is high-dose vitamin C. Another is nutritional ketosis — and oncologists in Turkey have presented evidence showing the combination of these two strategies have the ability to “turbo charge” conventional chemo protocols, making them incredibly effective, and far safer to boot.
Vitamin C Improves Effectiveness of Chemo and Radiation
Research has shown vitamin C is selectively cytotoxic to cancer cells when administered intravenously (IV) or in liposomal form in high doses. The mechanism behind vitamin C’s ability to selectively target cancer cells has to do with the generation of hydrogen peroxide, which is ultimately what kills the cancer cells.1
Normal tissues remain unharmed by the high levels of hydrogen peroxide generated because healthy cells have several ways to remove it, thereby preventing buildup to toxic levels.2
One of the primary pathways of removal is the enzyme catalase, and cells with reduced catalase activity — such as cancer cells — are more prone to die from excess reactive oxygen species and secondary free radicals when exposed to high amounts of vitamin C.3,4,5
Recent research6 also shows high-dose vitamin C administration in combination with chemotherapy and radiation significantly improves the effectiveness of these treatments.
Cancer cells have unstable iron particles (also known as redox active iron molecules), which makes them more vulnerable to oxidative damage caused by high-dose vitamin C.
When redox active iron reacts with vitamin C, hydrogen peroxide and associated free radicals are generated, which damage the cancer cells’ DNA and weaken them, thereby making them more vulnerable to the effects of chemo and radiation. As noted by one of the study’s co-authors, Garry Buettner, Ph.D.:7
“This paper reveals a metabolic frailty in cancer cells that is based on their own production of oxidizing agents that allows us to utilize existing redox active compounds, like vitamin C, to sensitize cancer cells to radiation [therapy] and chemotherapy.”
Vitamin C Doubles Survival Rate of Brain Cancer Patients Treated With Radiation
To evaluate the safety of vitamin C, 11 patients with glioblastoma (a highly malignant and aggressive type of brain cancer) received high-dose vitamin C IV treatments three times a week for two months while undergoing radiation therapy, followed by two weekly infusions for another seven months. As reported by Time Magazine:8
“[S]o far, half of the people in the study were alive nearly two years later. The average survival for the disease is generally around a year.
In a separate study designed to get an early sense of the vitamin’s effectiveness, the researchers also tested the high-dose vitamin C in a group of 14 people with non-small cell lung cancer.
So far, 93 percent of the people receiving the vitamin C infusions are responding to chemotherapy and radiation, compared to 40 percent who usually do.
In an encouraging finding, more than 30 percent of the people getting the vitamin C also showed signs of their tumors shrinking. Usually, only 15 percent to 19 percent of people receiving chemo and radiation see their tumors get smaller.”
In the second phase of the trial, the researchers will investigate vitamin C’s effects on patients with stage 4 lung cancer and other aggressive cancers.
Other Ways Vitamin C Benefits Cancer Patients
Aside from the mechanisms already mentioned, vitamin C also benefits cancer by lowering inflammation.9,10,11
As a general rule, chronic inflammation is a hallmark of cancer, and research shows IV vitamin C treatment lowers pro-inflammatory cytokines and C-reactive protein, and that these improvements correlate with a reduction in tumor size.
It also lowers the risk of metastasis. A study done by scientists at the Riordan Clinic (the successor to Linus Pauling and his work on vitamin C) noted a positive response in 75 percent of patients.
Other research12,13 done by scientists at the Lewis Cantley of Weill Cornell Medicine in New York found high doses of vitamin C help kill and eliminate colorectal cancer cells with certain genetic mutations. Other studies14 have shown high-dose vitamin C can help slow the growth of prostate, pancreatic, liver and colon cancer cells.
Human studies also show IV vitamin C can help improve symptoms associated with cancer and cancer treatment, such as fatigue, nausea, vomiting, pain, loss of appetite and overall quality of life.
While the above studies and most protocols use IV vitamin C, there is compelling research and anecdotal clinical evidence to support the use of liposomal vitamin C. It may be nearly as effective, or even more effective, than IV vitamin C.
It certainly is far easier and less expensive to administer. I personally think liposomal C should be in everyone’s medicine cabinet and travel kit, as high doses (such as 2 to 5 grams every hour) can obliterate most infections.
Vitamin C and Nutritional Ketosis Is a Winning Combination
While the featured research is certainly on the right track, an oncology center in Turkey has taken it a step further, showing that vitamin C in combination with nutritional ketosis improves the effectiveness of chemotherapy to such a degree that a minimal dose can be used to treat even the most aggressive and advanced cancers.
I recently interviewed Dr. Abdul Kadir Slocum from the ChemoThermia Oncology Center in Turkey about this research. If you missed it, you’d be well advised to watch it now, because this metabolically supported therapy is truly groundbreaking, offering hope where previously there was none.
In summary, metabolically supported chemotherapy involves applying chemotherapy with a variety of interventions to support its effectiveness. This includes the use of high-dose vitamin C, a ketogenic diet, hyperthermia, glycolytic inhibitors and hyperbaric oxygen therapy, just to name a few.
All oncology patients at the center are put on a ketogenic diet, which creates metabolic stress on the cancer cells.
Then, prior to administering the chemo, the patient will do a minimum 14-hour fast (Slocum recommends fasting as long as possible, but a minimum of 14 hours is required), which further increases the metabolic stress on the cancer cells.
At this point, the patients will typically have a blood glucose level around 80 milligrams per deciliter (mg/dL). They then apply glycolytic inhibitors to inhibit the glycolysis pathway in the cancer cells, which creates a terrific amount of metabolic stress, as the cancer cells are already starved of glucose.
Insulin is then applied to lower the blood glucose levels to around 50 or 60 mg/dL, inducing mild hypoglycemia. At that point, when the cancer cells are maximally stressed and weakened, the chemotherapy drug is applied. An added boon of this metabolic approach is that a far lower dose of chemotherapy can be effectively used, thereby lowering the risk of side effects.
In the days following chemotherapy, hyperthermia and hyperbaric oxygen therapy is applied, plus a daily infusion of glycolytic inhibitor therapies with high-dose vitamin C (50 grams) and dimethyl sulfoxide (DMSO).
Metabolically Supported Chemotherapy Successfully Treats Aggressive Cancers
Two years ago, Slocum’s oncology team published its first paper,15 reporting complete response for stage 3 rectal cancer. The standard of care for rectal cancer and the only curative option has been surgery or chemo-radiotherapy followed by surgery. In this case, they used metabolically supported chemotherapy, radiotherapy and hyperthermia. No surgery was necessary.
Their second paper,16 published in January 2016, was a case series of 33 patients with stage 3 and 4 pancreatic cancer — one of the most aggressive and deadly cancers known. Eighty-one percent of these patients had stage 4 disease when the treatment began, and many of them also had large scale liver metastasis. The typical life expectancy of someone with stage 4 pancreatic cancer is six to 10 months. Most die within weeks or months once they have large-scale liver metastasis.
The center treated them with a standard conventional protocol using chemotherapy applied in a metabolically supported fashion (which included the ketogenic diet, fasting prior to chemo administration, high-dose vitamin C, plus hyperthermia, hyperbaric oxygen therapy, supplements and glycolysis inhibitors).
The expected median survival time for the conventional chemotherapy protocol alone is between six and 11 months, depending on the drug used. But when given in combination with these other metabolic supports, the median survival time shot up to 20 months, and over 50 percent of the patients are still alive today!
Nutritional Ketosis Appears to Be a Key Component of Successful Cancer Treatment
Maintaining nutritional ketosis and fasting for a minimum of 14 hours before the chemotherapy treatment appears to be key for the overwhelming success rate achieved by ChemoThermia Oncology Center. A number of other researchers have verified the remarkable ability of a ketogenic diet to prevent and suppress cancer, and when you combine that with fasting and high-dose vitamin C, you end up creating a very hostile environment for cancer cells.
My new book, “Fat for Fuel” — which has been peer-reviewed by over two dozen medical and scientific experts — details how to implement nutritional ketosis for optimal health and disease prevention. Besides the information presented in “Fat for Fuel,” you’ll also find many collaborative supports, including a nine-hour-long free video series that we hope to launch in early May.
Credentialed nutrition professional Miriam Kalamian is also developing a certification course to go along with it through the American College of Nutrition.
This certification will teach any qualified clinician — primarily certified clinical nutritionists but also physicians — how to practically implement nutritional ketosis. Eventually, I expect there will be a virtual army of clinicians available to assist patients with this kind of protocol. Hopefully, at that point we’ll finally start making a dent in cancer statistics.
An important but often overlooked aspect of nutritional ketosis is “feast and famine cycling.” Meaning, you don’t actually want to stay in ketosis indefinitely. The real magic actually happens during the refeeding phase, so one or two days a week, you’ll want to increase your carb and protein intake, and then cycle back into nutritional ketosis again.
ChemoThermia Oncology Center uses this kind of cycling as well, although under far stricter conditions. When you’re dealing with late-stage cancer, you cannot break your ketosis that frequently. However, on the days patients receive chemotherapy, which is once every two or three weeks, they’re allowed to eat as many carbohydrates as they want.
Health Wellness Associates
Dr. Anna Sullivan
Omega-3 and Omega-6 Fatty Acids Could Slow Aging
New US research has found evidence that including omega-3 and omega-6 fatty acids in the diet can help to promote healthy brain aging.
Led by Marta Zamroziewicz from the University of Illinois, the research team carried out two studies which looked at omega-3 and omega-6 polyunsaturated fatty acids in the blood of adults ages 65 to 75, and a possible relationship between these fatty acids and the participants’ brain structure and cognitive performance.
As the brain is made up of interconnected parts which age at their own pace, some brain structures and their function deteriorate earlier than others.
The first study, published in the journal Nutritional Neuroscience, focused on the frontoparietal network. This part of the brain plays an important role in fluid intelligence, which is the ability to solve new problems that have not been encountered before.
The team looked for a link between the size of this network, performance on tests of fluid intelligence, and the levels of several omega-3 fatty acids in the blood.
The results showed those with higher blood levels of three omega-3 fatty acids — ALA, stearidonic acid and ecosatrienoic acid — also tended to have a larger frontoparietal cortex, which predicted the subjects’ performance on tests of fluid intelligence.
The second study, published in the journal Aging & Disease, looked at the white matter structure of the fornix, which is found at the center of the brain and is important for memory. Previous research has also found that the fornix is one of the first brain regions to be affected in Alzheimer’s disease.
In the new research the team also found that the size of the fornix was associated with a balanced level of omega-3 and omega-6 fatty acids in the blood, and that a larger fornix was linked with better memory in older adults.
Although the team noted that further research is needed to test their hypothesis, Zamroziewicz added that “These findings have important implications for the Western diet, which tends to be misbalanced with high amounts of omega-6 fatty acids and low amounts of omega-3 fatty acids.”
“A lot of research tells us that people need to be eating fish and fish oil to get neuroprotective effects from these particular fats, but this new finding suggests that even the fats that we get from nuts, seeds and oils can also make a difference in the brain,” she added.
Call us and make an appointment for your personal health care plan.
Health and Wellness Associates
“But how can I be sure that I actually have inflammation?”
If you suspect you might be dealing with inflammation, there are tests that can help determine the type and level of inflammation you may have. However, I’d ask you a few questions before you spend the money, time and effort getting these specialized tests ordered. Are you struggling with sugar or carb cravings? Are you having a difficult time shedding those last 10, 20 or 100 pounds? Do you ever struggle with digestive issues such as diarrhea, constipation, bloating or gas? What about low energy levels? Have you ever followed a low-fat diet? How often do you eat foods cooked in vegetable oil? Do you sometimes push yourself too hard at the gym hoping to burn some extra calories? Did you find out at some point in your life that you have a food sensitivity or allergy? If you answered yes to any of these questions, then you probably have some chronic inflammation going on that needs to heal in order for your health to improve/symptoms to go away. Nearly everyone today is living in a state of chronic inflammation unless you’ve taken the measures to do something about it. Most of us have eaten low-fat, even if we didn’t want to, just based on what was available to us at the time. Intentionally or not, almost all of us have consumed processed foods, vegetables oils and trans fats more than our bodies would like.
There are two tests that can show if you have inflammation:
- C-Reactive Protein: CRP is a general blood marker of inflammation. It measures a protein that signals a response to inflammation. It doesn’t tell us the specific cause, but it does tell us that an inflammatory response exists. Make sure you don’t have any acute inflammation going on (from a recent injury, sickness or stubbed toe) when you get this test done because CRP will be elevated in response to any inflammation, acute or chronic. You want your CRP level well below 1 and preferably at 0, indicating that no inflammation exists.
- Fasting blood insulin: A high insulin level when fasting may indicate chronic inflammation in the body. Remember, insulin will be high as a response to elevated blood glucose because insulin acts as a vehicle for removing glucose from the blood into storage. When insulin is high, cortisol (your stress-hormone) is being released to inhibit insulin production. As mentioned in the previous blog (LINK) elevated stress is one of the many causes of inflammation. This test would be a second option, as the CRP test is our go-to for testing inflammation.
Lastly, kneel down. How hard is it to get up. That can tell us more than either test result. And it saves you a lot of money.
These two markers can be helpful, but we certainly don’t consider them to be the be-all end-all. Other clues that you may have chronic inflammation are chronic fatigue, being overweight and difficulty losing weight, chronic aches and pains, indigestion, dry skin, acne, psoriasis, and allergies. We recommend following our anti-inflammatory PFC approach to nutrition and embracing a supplement regimen to take care of any chronic inflammation that may exist.
How to HEAL Inflammation
Now that we understand what can be contributing to inflammation, let’s talk about the healing process. Healing chronic inflammation doesn’t look the same for everyone, but if you follow the steps listed below you can be sure you are heading in the right direction. You need to REMOVE what is causing inflammation in the first place and then HEAL the damage. Yes, this will take time, so be patient as you won’t regret the improved life you can live!
Our approach to healing inflammation is a three-pronged approach:
Remove inflammation triggers by reducing your intake of inflammatory foods and participating in lifestyle habits that are causing the inflammation (i.e. avoid the bullets listed in the previous blog.
Heal existing inflammation with anti-inflammatory foods and supplements.
Be patient. Just like the chronic inflammation didn’t happen overnight, it doesn’t heal overnight. Give your body time to do its job and support it along the way.
Fight Inflammation with Healthy Fat
Healthy fats (yes these include saturated fats!) help heal inflammation. Translation: eat more butter, coconut oil, olives and avocado (unless you have sensitivities to any of those) which are nourishing, healing, healthy fats. Fat, including saturated fat, supports many of the body’s critical functions, including protecting against toxic overload, strengthening cell membranes (which make the skin more resilient against inflammation), stabilizing blood sugars, and providing a vehicle for your body to absorb fat soluble vitamins (leading to improved immune function). It’s important to be picky about the fats you’re using. The good ones will promote healing and the bad ones will promote more inflammation! It is also beneficial to make the switch to pastured, grass fed meats, as antibiotics in conventional meat can cause inflammation.
Inflammation Fighting Supplements
Along with avoiding bad habits and potentially damaging foods listed in the previous blog, many of our clients who have been dealing with chronic inflammation for years find that a healing supplement regimen is necessary. Three key supplements that combat chronic inflammation are: probiotics, L-glutamine, and fish oil. A probiotic supplement helps repopulate the healthy bacteria in the gut, which are essential for the healing process and get depleted over time from eating processed foods, sugars and trans fats (the foods that cause inflammation). You must work with someone who can determine for you which probiotic works for you. They are all different and there are different enzymes in each bottle. L-Glutamine works on the integrity of the thin lining of the digestive tract, which can become inflamed over time. Fish oil specifically targets that inflammation and reduces it. This is why many of our clients find relief in back pain and joint pain when they start using our fish oil.
The amount of each supplement is individualized and depends on your lifestyle, your history, your goals and how much healing needs to happen. In general, we recommend starting with an intense regimen, taking all three of these, three times each day (ideally 15-20 minutes before each meal.). Our recommendations may increase or decrease based on your specific circumstances, but this is a good starting point for most people.
Changing habits, eating nourishing, real foods in balance, listening to your body, and giving it time to heal is imperative. Because chronic inflammation is the root cause of SO MANY health issues, it’s worth it to make the effort to calm and eliminate the damage that is taking place in your body that you can’t see. Once your body begins to heal, you’ll be amazed at how much better you feel. The damage didn’t occur over night, so to expect your body to be able to heal overnight can just cause frustration. You must be patient, and allow your body to do what it was meant to do, which is to use the healthy nutrients you consume to help it function at its greatest potential.
Never eliminate everything from your diet at once. If you are working with someone and they recommend this, they are so very wrong. Many people can develop seizures from eliminating everything at once.
As always, we suggest working with one of our health team for individualized recommendations if you feel you aren’t sure where to start, or how to go about cutting out certain foods or changing some unhealthy habits. We are here for you!
Health and Wellness Associates
Why 99% of Us Are Deficient in Our Most Important Mineral
— And How Major Industries Inflate Chronic-Conditions,
Heart Disease & Cancer Rates…
This affects us ALL.
This may just be the simplest, most elegant solution to our most common issues… low energy, broken focus, reduced memory comprehension, sleep problems, high blood pressure, anxiety, migraines, joint pain and MORE…
Magnesium deficiency may be the most common nutritional problem in the industrialized world today, yet it is the single MOST IMPORTANT MINERAL for maintaining electrical balance and metabolism in our cells.
It is responsible for over 350 life-providing reactions in our body.
…From immune response, metabolizing fats, carbs, amino acids, nervous & muscular support, proper cardiac & brain function, blood sugar, blood pressure, energy & protein synthesis, the formation of strong bones & teeth… cellular health….And the list go’s on and on… and on.
…Yet, nearly every one of us is chronically deficient, some of us – severely.
So how could this be?
Americans In STAGE 4 Deficiency.
You’re probably aware that for quite some time — approximately 80% of us are deficient in life’s most critical mineral – Magnesium.
You’re probably also aware of some importance of Magnesium and it’s correlated scientific reference as “The Master Mineral”.
But what you likely aren’t aware of, is the underlying fact ALL OF US are Magnesium deficient. (*opposed to just 80% of us.)
So you’re probably wondering how that may be?
Well, most of us, once we reach our 40’s or 50’s, become “symptomatic”… from low energy, to compromised sleep, joint pain, muscle cramps, anxiety, migraines, high blood pressure, diabetes, inability to cope with stress, osteoporosis, cancer and so on…
But what many don’t realize, is that once you’ve become symptomatic, your body is likely already in a stage-3, or STAGE 4 deficiency! 80% of us are. The other 20% are walking around with quiet stage 1 or stage 2 deficiencies…
NEVER TAKE MAGNESIUM ALONE! YOU HAVE TO ASK YOUR HEALTCHARE PROVIDER WHAT OTHER SUPPLEMENTS AND VITAMINS YOU NEED TO TAKE WITH MAGNESIUM. A ONE A DAY VITAMIN IS NOT THE ANSWER!
So what the heck can cause such an epidemic of deficiency?
It Begins With Our Water and Food…
Even though magnesium was once abundantly available in our food, produce and water.
Today it’s almost completely stripped — due to things like fluoridated water that binds to magnesium, making it unavailable — to large pesticide dumps with synthetic potassium, that massively blocks and depletes magnesium in crops — to refined grains and foods, where magnesium is lost — to “magnesium eliminators” like sugar and caffeine, that cause us to lose excrete magnesium in urine — to the incredible toxic load our bodies juggle on a daily basis…
Since Magnesium is a key protection against these poisons, and alternatively is depleted in the presence of their toxicity – found in all of us.
…Which is why — a deficiency in Magnesium also leads to things like further deposits of metals in our brains – leading to Alzheimer’s, MS, Parkinson’s, and other neurological diseases — that none of us want to be victim of, or have our loved ones deal with.
NEVER TAKE MAGNESIUM ALONE! YOU HAVE TO ASK YOUR HEALTCHARE PROVIDER WHAT OTHER SUPPLEMENTS AND VITAMINS YOU NEED TO TAKE WITH MAGNESIUM. A ONE A DAY VITAMIN IS NOT THE ANSWER!
“Calcification” — The Real Danger:
Food and water are preventing us from replenishing our necessary Magnesium — but they aren’t the largest culprit behind our deficiency as an industrialized species…
Calcification The real culprit kicking this problem into OVERDRIVE, is “calcification” — which takes place in our bodies from too much CALCIUM.
Calcium is in nearly EVERYTHING. The dairy industry alone spends over $300 million per year marketing Calcium. And it won’t matter if you drink milk or not… it’s fortified in synthetic forms in all of our foods and even shows up in “nut, coconut and soy” milks!
When you consume too much Calcium, your body becomes “calcified”. Your bones, your muscles, your tissues, your arteries (contributing to heart disease) — even your individual cells.
In fact, this is where things get hairy…
Every cell in our bodies has a “sodium-potassium pump”.
This pump regulates minerals inside and outside of our cells for balance.
When too much Calcium is present, the ratios get out of balance, and too much Calcium gets INSIDE our cells.
When too little Magnesium is present, this allows EVEN MORE Calcium to get inside our cells — literally turning us to stone.
(Ever hear of someone’s bones breaking too easily? …And they’re told they need MORE Calcium?)
Magnesium deficiency impairs the sodium-potassium pump from working correctly.
Within every cell in the body, a proper balance of mineral content must be maintained.
When Magnesium isn’t sufficient enough to counter-act Calcium, “calcification” begins to take place over time…
Too much Calcium accumulates in your cells,
leading to cell-dysfunctions and death.
A body insufficient in magnesium is a threat of serious magnitude.
Here are some specific consequences of Magnesium deficiency:
▪ Our Arteries become “calcified” – as plaque hardens your arteries, contributing to heart disease and attacks.
- Alzheimers Disease
▪ Calcium gets trapped inside muscles and joints, stiffening your body and causing joint pain and muscle cramps.
▪ Calcium accumulates in your cells — leading to cell dysfunction and even cell death.
▪ Potassium deficiency – due to malfunction of the “sodium-potassium pump.”
▪ Conduction of nerve impulses, muscle contraction, and heart rhythms.
▪ Blood clotting — Magnesium helps alleviate calcium promotion of blood clotting. — (*this is why half of heart attack patients receive magnesium chloride injections)
- False Celiac and Gluten Free diagnosis’s
- Heart Attacks, especially at a young age..
▪ Low energy — Magnesium is required to produce ATP energy in your cells.
▪ Sleep sabotage — Lack of magnesium affects REM sleep, eventually propetuating chronic insomnia.
▪ Osteoporosis — Calcium is displaced to tissues, starving bones — due to lack of magnesium.
- Thyroid problems
▪ Cellular toxicity — a dysfunctional sodium-potassium pump cannot properly detox cellular waste.
- High Sodium levels
These are just a dozen, of hundreds of potential problems one faces, from one simple deficiency.
Remember, magnesium is responsible for over 350 life-providing reactions in your body!
You simply won’t ever obtain optimal well-being or homeostasis without maximum magnesium repletion.
NEVER TAKE MAGNESIUM ALONE! YOU HAVE TO ASK YOUR HEALTCHARE PROVIDER WHAT OTHER SUPPLEMENTS AND VITAMINS YOU NEED TO TAKE WITH MAGNESIUM. A ONE A DAY VITAMIN IS NOT THE ANSWER!
What About Supplemental Solutions For Magnesium?
They aren’t sufficiently restoring your body to complete-repletion, even if you are taking them on a consistent basis. Most run through your kidneys, causing stress, and are quickly purged from the body — due to incompatible and unnatural form.
Our diets, prescription medicines, particular medical ailments, and concentration of stomach acid, warp the bioavailability of magnesium in pill or powder form.
Also many popular magnesium supplements on the market are watered down with fillers and impurities and contain a very low concentration of actual magnesium — which is usually in a synthetic form, which can be beneficial for emergency use, but not actual repletion of magnesium. Very few brands of supplements and vitamins are certified for correct labeling. FDA stop checking the contents of what were in those bottles, and pharmacies such as Walgreens have picked up some of the slack and have tested them themselves. When they find a product incorrectly labeling they are reported and removed.
These aren’t real solutions for true health.
To get magnesium in substantial repleting quantity, your best option is through your skin, or “transdermally”. Your skin is your largest organ, and allows you to replete at a much greater level — without any of the side effects, since it absorbs directly into your blood and tissues. (This can also be the only option for anyone with impaired kidney function.)
While there are transdermal magnesium choices on the market — most of these are subpar quality and form — often containing things like rock-minerals, which also contain an array of other components – other than Magnesium, such as heavy metals and/or other harmful contaminants.
Also, most transdermals are standard magnesium chloride. Which can be a decent option, but not all MC’s are the same. Nor are they “naturally pre-digested” so to speak, for optimal absorption and assimilation.
The amount of magnesium and the corresponding supplements to help you absorb magnesium correctly need to be determined by a healthcare professional. This is something we can do for you at Health and Wellness Associates. If your healthcare professional just tells you to take any of the supplements at the local drug store, then you know have the knowledge to know to go to someone else.
As always share with family and loved ones! Contact us for an appointment to help you with your personalized health care plan,
Health and Wellness Associates
In contemporary times, flax isn’t considered any less
remarkable. Rich in fiber, omega-3 fatty acids, B vitamins, calcium, magnesium…
and potassium, research supports the tremendous health advantages of the seed.
A study published in Cancer Epidemiology, Biomarkers & Prevention
discovered that prostate cancer patients who consumed 30 grams of flaxseed
per day had significant reduction in cancer cell proliferation. In light of the
fact that prostate cancer affects one in six men, prevention and treatment with
flaxseed is a noteworthy alternative to disease.
Likewise, Dr. Johanna Budwig created a successful protocol utilizing blended
cottage cheese and flaxseed oil to heal cancer. Cottage cheese supplies the
necessary carrier of sulphur, while flax oil regenerates the
electrical charge of cellular membranes, resulting in proper cell function and
oxygen utilization. A study at the University of Toronto
also found flax to possess anti-tumor properties when
tested on animals. The researchers believe the extraordinary levels of lignans
in flaxseed are responsible for reduced tumor growth.
But that’s not all. Flaxseed also alleviates the following conditions:
and joint pain
Can Antioxidants Prevent Cataracts?
Throughout the world, cataracts are the leading cause of blindness and vision loss. In the United States, more than 50 percent of all people aged 80 years and older have had cataract surgery, costing an estimated $6.8 billion a year. Cataract surgery is the only definitive way to treat cataracts.
Because of limited resources, citizens of developing countries often are unable to afford cataract surgery and must suffer through progressive lens opacity that makes it not only harder to see under regular conditions but also especially hard to see at night or when glare is an issue.
In other words, it’s really hard (and dangerous) for people with cataracts to drive at night.
Because of the limited availability of cataract surgery in many countries throughout the world, experts in the field have long been searching for a way to prevent cataracts. It’s estimated that discovery of a preventive measure that delays the onset of cataracts by 10 years could result in a 50 percent decrease in visual and surgical burden. Currently, many eye researchers believe that consumption of antioxidants in some manner may prevent cataracts.
A generally well-accepted hypothesis concerning the development of age-related cataracts pegs oxidative stress and osmotic imbalances as a cause. More specifically, an excess of free radicals damage lens proteins and lipids in the epithelium thus obfuscating the lens and leading to progressive opacity. Antioxidants like vitamin C and vitamin E stabilize these free radicals, and thus squelch the destruction free radicals cause.
In fact, we know that the lens preferentially stockpiles some antioxidants like suchaslutein, zeaxanthin, vitamin E, and vitamin C.
To be sure, factors other than oxidative stress and free radicals also play a role in the development of cataracts including:
- UV light
- alcohol consumption
- hormone therapy
Such factors likely further exacerbate oxidative stress and impair your eye’s ability to defend against damage or repair lens damage.
Results from a Swedish study published in JAMA Ophthalmology in 2014 suggest that prevalence of cataracts is reduced among people who regularly consume antioxidant-rich foods like leafy vegetables, whole grains, and coffee. In this large study of middle-aged and elderly women, confounding variables such as smoking, body mass index, physical activity, and educational level were adjusted for, and results were still statistically significant.
Because increased levels of antioxidants in a person’s diet are associated with a lower prevalence of cataract formation, it’s tempting to think that antioxidant supplements may also decrease your risk for cataracts, too. However, research into whether antioxidant supplements work to prevent cataracts has yielded inconsistent results.
One recent randomized-control trial published in the journal Ophthalmology in 2014 suggests that multivitamins rich in antioxidant mixtures reduced the risk of nuclear cataract — a type of cataract — by 9 percent during a period of 11.2 years.
Another study suggests that in those research participants already eating a diet rich in antioxidants, high-dose antioxidant supplementation may actually increase risk of cataract formation. This counterintuitive finding is attributed to the hypothesis that in excess amounts, antioxidants can actually convert over to pro-oxidants and cause oxidative stress.
A reason why individual antioxidant supplements or multivitamin preparations do little to prevent cataracts probably has to do with the complexity of human metabolism. To date, no limited and artificial combination can yet reproduce the antioxidant-rich milieu present in healthy foods. Furthermore, there are likely many more antioxidants that we have yet to discover, and these unknown antioxidants probably play a big role in the prevention of cataracts and other types of disease.
Research shows antioxidant supplements do little to prevent cancer and cardiovascular disease. However, a diet rich in leafy vegetable, colorful fruits and other sources of antioxidants has been associated with decreased risk for cancer and heart disease. Similarly, whereas a balanced diet rich in antioxidants may help prevent cataract formation, current antioxidant supplements likely do little to prevent the disease. Ultimately, if you hope to leverage the benefit of antioxidants, your best bet is to consume antioxidants within the context of a nutritious diet and avoid taking antioxidant supplements that likely do little and might even cause harm.
Please share with family and loved ones. If you have any questions about your healthcare please call us for assistance.
Health and Wellness Associates
GET YOURSELF SOME FISH OIL
Need a little help jump-starting your weight loss (or fending it off entirely) this holiday season? Your best bet may be to turn to the sea. It may sound a little unappetizing, but fish oil is one of the best nutrients for the human body. According to NIH, fish oil (which can be consumed by eating fish rich in omega-3 fatty acids such as tuna, salmon, mackerel and sardines or by taking supplements – whichever fits best into your lifestyle) lowers triglycerides in those with diabetes and heart problems by as much as 20 to 50 percent. That’s not all these fish can do for your figure. Research suggest fish oil can also help boost weight loss and decrease blood sugar.
If you need help figuring out what is best for you, please call us for a personalized health plan.
Health and Wellness Associates
Keep Your Eye out for Bergamot Oil!
Known to build confidence and enhance your mood, bergamot oil is also used to kill bacteria, heal scars and minimize marks on the skin. Bergamot oil is also used to reduce pain from headaches and muscle tension as well as stimulate hormonal and digestive juices. Yes, no one-trick pony!
Where does bergamot oil come from? Bergamot is a plant that produces a type of citrus fruit and its scientific name is Citrus Bergamia. It’s defined as a hybrid between a sour orange and lemon, or a mutation of lemon.
The oil is taken from the peel of the fruit and used to make medicine. It’s derived through cold compression, which is different than the steam distillation of many other essential oils. The oil is commonly used in black tea, which is called Earl Grey.
Although its roots can be traced back to Southeast Asia, bergamot was more widely cultivated in the southern part of Italy. Bergamot essential oil was even named after the city of Bergamo in Lombardy, Italy, where it was originally sold. Bergamot oil is also produced in the Ivory Coast, Argentina, Turkey, Brazil and Morocco.
In traditional Chinese medicine, bergamot is used to help with the flow of vital energy so the digestive system can work properly. It’s also used to soothe indigestion and gas.
Bergamot essential oil is one of the main constituents for manufacturing perfumes due to its ability to balance the mix of aromas and harmonize all of the essences, enhancing the fragrance. It’s also used by the pharmaceutical industry, both to absorb the unpleasant smells of medicinal products and for its antiseptic and antibacterial properties.
Bergamot Oil Benefits the Whole Body
There are a number of a surprising health benefits from using bergamot essential oil as a natural remedy. Bergamot oil is antibacterial, anti-infectious, anti-inflammatory and antispasmodic. It’s uplifting, improves your digestion and keeps your system working properly.
Some of the most common benefits of bergamot essential oil include:
releases emotional pain
works as a powerful antidepressant
relieves joint and muscle pain
aids digestive system
soothes skin irritations
works as a sedative
cleanses oily skin
kills germs and bacteria
Bergamot Oil Uses
Antidepressant — Depression can manifest with a variety of different symptoms, including fatigue, sad mood, low sex drive, lack of appetite, feelings of helplessness and disinterest in common activities. Antidepressant medications have serious side effects, including suicidal thoughts, weight gain and personality changes. The good news is there are all-natural remedies for depression that are effective and get to the root cause of the problem. This includes components of bergamot essential oil that are antidepressant and stimulating. They create a feeling of joy, freshness and energy by improving the circulation of your blood. Use bergamot oil by rubbing 2–3 drops into your hands and cupping your mouth and nose. Breathe in the oil slowly. Try rubbing the oil on your feet and stomach too.
Stimulates hormonal secretions — Bergamot oil helps maintain proper metabolic rates by stimulating hormonal secretions, digestive juices, bile and insulin. This aids the digestive system and enables proper absorption of nutrients. These juices also assimilate the breakdown of sugar and can lower blood pressure. This benefits neurological and mental conditions as well. Just breathing in bergamot oil stimulates these juices — you can try using an oil diffuser or burner, or you can add 2–3 drops of oil to your temples or abdomen.
Cures infections — Bergamot oil is used in skin soaps because it inhibits the growth of germs, fungi and virus. When you apply the oil to your skin or hair, you reduce the risk of infection and won’t notice the shine come through. Bergamot oil also cures infections of the intestines, kidneys, colon and urinary tract. To take advantage of this amazing benefit, drink Earl Grey tea or rub bergamot oil onto your throat, abdomen and feet. Using a oil vaporizer is also a great option — the scent of bergamot oil alone can have a tremendous impact.
Relieves stress — Bergamot oil is a relaxant — it reduces nervous tension and feelings of stress and anxiety. This powerful oil can stimulate hormones, such as dopamine and serotonin, which create feelings of sedation and relaxation. Relieve stress and anxiety by using bergamot oil in a diffuser or oil burner. The smell of the oil leads to a feeling of ease and contentment. (1)
Reduces pain — Because bergamot essential oil increases hormone secretions, it lessens the sensitively of nerves that create pain. For this reason, bergamot oil is a great way to reduce the symptoms of sprains, muscle aches and headaches. Instead of relying on pain killers that have nasty side effects, use this safe and natural oil to relieve pain and tension. Research shows that bergamot oil can be used in complementary medicine to minimize tension in the body. (2) To reduce pain, rub five drops of bergamot oil on sore muscles or where you feel tension.
Heals skin — Bergamot essential oil is used to minimize the look of scars and other marks on the skin; it tones the skin by making the supply of melanin even. These scars can be the result of acne or skin infections or irritations. To rid the skin of irritations, put five drops of bergamot oil on a cotton ball or pad and rub it on the infected area. You can also add 10 drops of bergmot oil to your warm bath water — the benefits of a bergamot oil bath go way beyond your skin. It’s great for your mood, hormonal balance and built-up tension.
Helps digestive system — Not only does bergamot oil stimulate the production of digestive juices, making the breakdown of foods in the digestive tract easier, it also stimulates muscle contractions in the intestines — quickening the digestive process by moving your waste through your intestines as your body absorbs nutrients. Some research even suggests that bergamot oil can be useful when fighting food poisoning because of its anti-bacterial properties. (3) Rub five drops of bergamot oil onto your stomach in order to ease digestive issues or regulate your appetite.
Deodorant — Bergamot oil prevents the growth of germs that cause body odor. The refreshing and citrusy smell of bergamot oil is used as a natural deodorant and air freshener. The strong scent eliminates odors on the body or in a room. You can add two–three drops of bergamot oil to the deodorant you already use every day, or you can even add the oil directly to your armpits. Many companies include bergamot oil in their perfumes and colognes. Try making your own fragrance with bergamot oil by combining it with your favorite scents. Some great options include lemon, cedarwood and sandalwood oils.
Reduces fever — Bergamot essential oil fights infections caused by harmful bacteria. It also reduces body temperature by alleviating stress and stimulating hormone secretions. The feeling of warmth that happens when your hormone levels are elevated leads to sweat, and this helps in reducing a fever.
Cavity protection — Bergamot oil helps infected teeth. It removes germs from your teeth when used as a mouthwash, and it protects your teeth from developing cavities. This is because of its germ-fighting properties, which make it extremely useful when fighting cavities. Rub 2–3 drops of bergamot oil on your teeth, or add it to your toothpaste.
Kills intestinal worms — Because bergamot essential oil kills germs, it’s used to treat intestinal worms. Intestinal worms result in malnourishment and can cause anemia, which develops when you don’t have enough robust, healthy red blood cells to carry oxygen throughout your body. Eliminating these worms, especially in young children, is a major benefit of using bergamot oil. Rub 2–3 drops of bergamot oil into your hands, and rub it on your abdomen to kill infectious worms.
Protection from tetanus — Tetanus is a dangerous nerve ailment caused by the toxin of a common bacterium called Clostridium tetani. Bacterial spores are found in soil and house dust. If the spores enter a wound that penetrates the skin and extends deeper than oxygen can reach, they grow and produce a toxin that enters the bloodstream. Bergamot essential oil has disinfectant and antiseptic properties and the power to kill bacterium that lead to infections. Bergamot oil can keep wounds from becoming dangerously infected and therefore protects you from developing tetanus. Using a cotton ball, add five drops of bergamot oil and gently rub it onto the infected area.
Relieves congestion — Bergamot oil is an anticongestive, which means it relieves congestion and respiratory problems. This oil can be useful when battling a cold or cough. It loosens phlegm and mucus in the respiratory tract and helps the body to eliminate this undesired buildup by sneezing and coughing. This helps the body eliminate the germs and toxins that develop in your body when sick. Use a vaporizer or oil burner, or rub five drops of bergamot oil into your hands and cup your mouth and nose. You can also try rubbing the oil on your throat and chest. In addition, you can consume bergamot oil by adding it to tea or drinking Earl Grey tea that already includes the oil.
Research, Unique Compounds and Studies
An interesting study notes that citrus extracts, particularly bergamot essential oil, exhibit anti-cancer properties, but the poor water solubility, low stability and limited bioavailability prevent the use of bergamot oil in cancer therapy.
To overcome such drawbacks, researchers formulated bergamot oil liposomes, or artificially prepared doses, that improve the water solubility of the natural chemical compounds and increase their anti-cancer activity in vitro against human cancer cells. The results need to be investigated further, but the use of bergamot oil on cancer patients is an exciting prospect and proves that essential oils are powerful natural remedies. (4)
Another interesting study conducted in 2011 hypothesizes that applying blended essential oil to participants helps in treating depression or anxiety. The blended essential oil consisted of lavender and bergamot oils, and participants were analyzed based on their blood pressure, pulse rates, breathing rates and skin temperature. In addition, subjects had to rate their emotional condition in terms of relaxation, vigor, calmness, attentiveness, mood and alertness in order to assess behavioral changes.
Compared with the placebo, blended essential oil caused significant decreases of pulse rate and blood pressure. At the emotional level, subjects in the blended essential oil group rated themselves as “more calm” and “more relaxed” than subjects in the control group. The investigation demonstrates the relaxing effect of a mixture of lavender and bergamot oils, and it provides evidence for its use in medicine for treating depression or anxiety in humans. (5)
Many colognes contain synthetic fragrances that can be toxic. Instead, try this Homemade Men’s Cologne recipe! It’s easy to make, and the bergamot oil provides health benefits while adding a warm and masculine smell.
Note: Citrus essentials oils are highly concentrated and full of healthy acidic properties! Because of this, we recommend you use glass containers when storing them so they don’t eat away any of the plastic.
HOMEMADE MEN’S COLOGNE
Total Time: 2 minutesServes: 30
5 drops cedarwood essential oil
3 drops bergamot essential oil
2 drops sandalwood essential oil
1/2 pint (300 milliliters) 70 percent alcohol or vodka
Glass roll on tube or glass cologne spray bottle
Mix all ingredients together and store in a bottle
Adding bergamot essential oil to my Homemade Conditioner recipe is a great way to hydrate your hair, especially if it’s naturally oily. The result is soft, luscious and healthy hair. Bergamot oil removes germs from your hair and scalp, and leaves you feeling calm and serene.
You can also add bergamot oil to your shampoo, toothpaste, face wash, body wash and body lotion. Two–to–five drops of oil benefits your skin, teeth and hair.
Remember that bergamot oil is an ingredient in Earl Grey tea. If you want to take advantage of the amazing benefits of this powerful oil, drink tea with bergamot oil daily. It can impact your digestion, hormonal secretions, mood and appearance.
BERGAMOT OIL SIDE EFFECTS
Bergamot essential oil is safe for most people when added to food or applied topically in small amounts. Although the oil has been used extensively for many years, there are only been a few reports of phototoxic reactions to bergamot aromatherapy oil. (6)
It may make the skin sensitive to the sun and more vulnerable to skin cancer — people who work with bergamot can develop skin problems, including blisters, scabs, pigment spots, rashes, sensitivity to the sun and cancerous changes.
Because bergamot oil might increase your sensitivity to sunlight, applying it topically along with medication that increases sensitivity to sunlight could increase the chances of sunburn, blistering or rashes on areas of skin exposed to sunlight. Be sure to wear sunblock and protective clothing when spending time in the sun, especially if you use these types of medications.
There have been serious side effects in children who have taken large amounts of bergamot oil, and it shouldn’t be used by women who are pregnant or breast feeding.
Bergamot oil may lower blood sugar levels in people with diabetes. This could affect blood sugar control and cause blood sugar levels to go too low. If you use bergamot oil and have diabetes, make sure to monitor your blood sugar levels regularly. If you are scheduled to have surgery, stop using bergamot oil at least two weeks beforehand — it may interfere with blood sugar control during the procedure.
Health and Wellness Associates
Archived – JA