Trouble sleeping is an issue that plagues tens of millions of people every day. While staying up all night can be a great way to accomplish those tasks you didn't get to earlier or brush up on your math skills while you count sheep, it also takes a tremendous toll on your body and brain when you don't get enough sleep.
The American Sleep Association reports staggering facts regarding the sleep habits of people in the United States, with these issues affecting individuals worldwide as well. Studies show that:
50-70 million US adults have a sleep disorder.
4.7% reported nodding off or falling asleep while driving at least once in the preceding month.
Drowsy driving is responsible for 1,550 fatalities and 40,000 nonfatal injuries annually in the United States.
Lack of sleep is not just a nuisance - it is dangerous and even potentially fatal.
If you are one of the millions who have trouble sleeping, you are not alone. Insomnia is considered to be the most common sleep disorder. Over 30% of adults report short-term bouts of this disorder, while 10% complain of chronic insomnia.
These numbers are increasing every year, with the effects of sleep deprivation becoming more understood with each new scientific study. It is evident that not being able to sleep soundly effects more than just that night of rest.
What Does it Mean to Sleep Soundly?
When you fall asleep, you actually go through five stages of sleep that can happen anywhere from immediately after you close your eyes to hours later. If any of these stages are interrupted, it can affect your overall wellness. The sleep soundness definition just means that you are going through the stages of your sleep cycle naturally.
In light sleep, you are drifting in and out of sleep. You probably notice little noises in the background but are not paying attention to them. You can easily be awakened in this stage. If you have ever had a sudden "jerk" movement waking you up or felt like you were falling, you were likely in this stage of sleep.
It is at this stage that your eyes are moving slowly and your muscle activity is slowing down, preparing you for stage two.
This is the preparation stage, where your body is getting ready to go under for some deep, sound sleep. Your eye movements stop, your brain waves become calmer and steadier, your heart rate slows, and your body temperature starts to drop.
Stage 3 is your deep sleep, where your slow brain waves, or delta waves, are mixed with smaller but faster waves. This deep sleep stage is where people are at when they talk in their sleep, sleepwalk, or have other "parasomnia" experiences.
This is a continuation of the deep sleep state, but your brain is producing mainly delta waves. It is during this time that if you are woken up, you probably feel groggy and disoriented.
Stage 5, or REM (rapid eye movement) sleep, your brain waves are acting like they do when you are awake. Your eyes are moving side-to-side, and you are experiencing deep dreaming and brain activity. REM sleep is important to your overall rest and a good night sleep. This is where your brain and body are restored.
If you need help to fall asleep and get the rest you need, follow these quick tips.
5 Quick Tips for When You Want to Sleep
If you lay awake thinking, "I want to sleep, I'm so tired," but you just can't seem to go to sleep, try a few of these tips for better sleeping and overall wellness.
1. Set a schedule. When you go to bed and wake up at the same time each day, you are eventually training your brain to expect to be asleep and awake at a certain hour.
You've heard those early-risers say they wake up at 5:30 every morning without an alarm clock? You know you roll your eyes at them. But you can do it, too. It just takes consistency.
2. Exercise daily. This releases built up stress and creates endorphins that will help your brain relax later. Be sure you don't exercise right before bed, though. Your brain needs at least an hour to decompress.
3. Limit the use of any caffeinated beverages or nicotine products to before mid-afternoon. The caffeine and nicotine can stay in your body for over eight hours before the effects wear off, keeping you wide awake at night.
4. Create an inviting sleep atmosphere. Remove any bright lights or television and computers. Play quiet, peaceful music like deep sleep music or ocean sleep music, and set the temperature of the room to a comfortable setting.
5. Try natural sleep supplements to take your poor sleep and turn it into deep sleep. Cognitive supplements like Momental Mend improve mental function in healthy individuals and support restless minds and bodies to get better sleep.
When nights of no sleep have you stressed throughout the day, there is hope! Natural sleep remedies are becoming more popular as people turn to them over prescription medication every day.
Try some of these natural herbs to help your body and brain learn the correct sleep patterns to get the sound sleep you need:
1. Valerian (Valeriana officinalis): Valerian is a natural sedative that gives you the rest you need without the grogginess of a prescription pill. It's recommended that you take breaks after a few weeks of using valerian because your body does get used to it, so it will take more to have the same effect. Instead, use another herb for a couple of weeks and then go back to the valerian.
2. California Poppy (Eschscholzia californica): This herb is good for insomnia and anxiety. It's also safe for children. You can take it to relax throughout the day and before bedtime partnered with valerian for sound sleep.
3. Passion Flower (Passiflora incarnata): If you are a frequent waker, tossing and turning all night, passion flower is a great herb for you. This herb can be taken frequently all day and before bedtime and is safe for children.
4. Hops (Humulus lupulus): Considered a natural sedative, hops is used to reduce anxiety and stress, and even aids in digestion. It does contain natural steroids, so pregnant women and young children should not use it, but otherwise, it is safe to use as directed.
5. Magnolia Bark (Magnolia officinalis): Magnolia bark is used to lower cortisol levels and relax your body and calm your mind. If you are looking for a quick brain shut off, this is the herb to go to. Pregnant and nursing women are cautioned against using this herb, however.
6. Ashwagandha (Withania somnifera): Ashwagandha is used as a natural stress reliever. It can also be taken if you wake up and need to go back to sleep because it delays the release of cortisol, which spikes anxiety.
7. Seriphos (Phosphatidyl Serine): Also known as Phosphoserine, Seriphos helps lower and regulate cortisol and relaxes your brain and body. The makers of the brand recommend avoiding it if you are using alkaloid stimulants or are on adrenergic agonists. Also, avoid this herb during pregnancy or if you have reduced kidney function or failure. It can be harsh on the body, so if you get nauseous easily, take it with food.
8 - 10. Chamomile (Anthemis nobilis), Catnip (Nepeta cataria), or Kava Kava (Piper methysticum) tea: The three of these herbs fall in the same category as great treatments for anxiety and hyper-excitement. They are great to use in tea and can help you relax and fall asleep quickly.
11. Nutmeg - Add a little nutmeg to a glass of milk or tea before bed to help you get that drowsy feeling. Use 1/8 to 1/4 teaspoon only - large doses of nutmeg are toxic at best and deadly at worst.
12. Wild Lettuce (Lactuca virosa): Wild lettuce is used to treat restlessness and insomnia. It is a mild sedative found in homeopathic recipes everywhere, even in children's treatment.
13. St. John's Wort (Hypericum perforatum): This herb is recognized best by its yellow flowers. It is found in Europe but is used in many herbal remedies to relieve insomnia and depression. It is best used at night or when you are not going out into the sun as it can increase your skin's sensitivity to sunlight.sant aroma and lovely purple flowers. Although this herb is native to mountainous areas of the Mediterranean, it is now grown all over the world including the United States, Australia, and southern Europe.
14. Lavender: Used in teas and natural candles everywhere, lavender has relaxing therapeutic qualities that work to alleviate anxiety, stress, depression, and insomnia.
15. Linden flower/ lime flower: For those who experience sleep paralysis and violent, vivid dreams, linden flower has a calming effect on the mind and heart. It is often used in children to prevent nightmares.
Sleep Well for Overall Health
Whether you use the tips provided to create a regular environment that promotes sleeping soundly or you need a little extra help through the use of natural herbs and supplements, it is important to your overall health to get the right kind of sleep.
If you are looking to improve your body and mind's wellness through quality, sound sleep, try Momental Mend, natural nutrition to help your body and mind relax.
While there is not a “cure-all” for diabetes, one of the best things you can do is to understand what it is and watch for signs of prediabetes. Keeping normal glucose levels is important, of course, but how do you do it? Arm yourself with knowledge - the power to understand and prevent diabetes - by reading on!
Why is Diabetes Such a Big Concern?
Unlike fatal epidemics like polio and tuberculosis, people can live with diabetes their whole lives. So why is it such a huge issue? According to Medical News Today, the rise of diabetes is “alarming,” with statistics rising throughout the world in people of all ages and ethnicities. We were able to get other diseases under control through vaccinations, but that does not work with diabetes.
There is no magic medicine or vaccine to prevent it. It requires knowledge of what causes diabetes, and then the self-discipline to follow through with what you have learned. If you know how to lower glucose and what other causes of this disease are, however, you are much closer to fixing the problem.
Who is at risk of developing diabetes?
Diabetes does not set boundaries based on age, location, wealth, or any other factors. It is a disease that anyone can end up with. Some types of diabetes are reversible, and others can be managed, but uncontrolled diabetes can be deadly.
Statistics of Diabetes
Research studies of over four million adults from 146 countries have shown that diabetes has become more prevalent worldwide, and the statistics are rising. In fact, the possibility of stopping this upward trend by 2025 is less than 1%. Between population growth and aging, diabetes has more than quadrupled since 1980, increasing faster in countries of low and middle income over countries of high income.
As of 2017, approximately 425 million adults aged 20 - 79 years were living with diabetes. By 2045, that number is estimated to be 629 million. This does not take into account people with juvenile diabetes. Most people with diabetes are between 40 and 59 years old.
Diabetes has been responsible for over four million deaths in 2017 alone, and cost over 727 billion dollars of health care money to treat. With statistics this astronomical, it is crucial that something is done to help educate people on how to prevent or manage diabetes.
General causes of diabetes
Since there are multiple variations of diabetes, there are different causes for each one, but each type has to do with the glucose levels and insulin that your body produces. Insulin is produced in your pancreas, but diabetes can affect all of the organs of your body if left untreated. There are risk factors involved with each type of diabetes that can help you prevent your body from getting this disease.
Potential effects of diabetes
Diabetes can start with minor symptoms of increased thirst and urination, and end with symptoms as severe as death. Symptoms of diabetes can include increased hunger, fatigue, blurred vision, numbness and tingling in the extremities, non-healing sores and wounds, and unexplained weight loss. It is important to know that these are not the only symptoms of diabetes, however, and regular check-ups with your doctor are important to monitor your body to try to catch it before you end up with full-blown diabetes.
Type 1 diabetes, also called juvenile diabetes, is a less common form of diabetes that happens when your body’s immune system confuses the beta cells that produce insulin with a threat and attacks them. Because of this, your pancreas slows down or stops producing insulin. Although it is less common than diabetes mellitus type II, there are still over 200,000 cases of type I diagnosed per year.
This type of diabetes can be helped with treatment, but so far, it can’t be cured. Typically appearing in adolescence, type 1 diabetes symptoms include increased thirst, blurred vision, frequent urination, hunger and excessive fatigue. Treatment for this disease focuses on maintaining normal blood glucose levels with exercise, insulin therapy and diet.
Diabetes Mellitus Type II
An extremely common disease, one in three people are at risk of developing diabetes mellitus type 2. There are more than three million cases diagnosed every year. Diabetes, if caught early, is treatable by a medical physician but can be chronic, lasting years or even an entire lifetime.
In this type of diabetes, the body does not produce enough insulin, requiring treatment that can consist of diet, medication, natural blood glucose control approach, and insulin therapy. Symptoms of type 2 diabetes can include lack of energy, extreme fatigue, excessive thirst and dry mouth, blurred vision, slow healing wounds, fungal infections that occur in the skin repeatedly, and tingling or numbness in the hands and feet.
Many people ask if diabetes type 2 is reversible, or if type 2 diabetes can be cured, and studies show that it can be. This requires consistent changes in the person’s lifestyle, including their exercise and eating habits.
Diabetes Insipidus is very rare and is actually not related to the insulin form of diabetes because it is not related to blood glucose levels - it is actually a hormone deficiency. This disease occurs when the body can’t control how it regulates fluids because the pituitary hormone, vasopressin, is impaired. An abundance of the production of dilute urine then takes place because the kidneys can’t balance the fluid that is in the body. Symptoms of this can be dehydration and insatiable thirst, as well as frequent urinary urgency or bed wetting.
Adults aged 41 and older are most affected, but people of any age can be at risk. However, there are less than 20,000 cases in the world documented each year. Diabetes insipidus can be chronic or life-long.
Medical professionals can treat diabetes insipidus with hormone therapy, low-salt diets, and monitoring of daily water intake.
Developing during gestation - pregnancy, - this type of diabetes affects how your cells use glucose in your body. It can cause high blood sugar, affecting the mother’s and the baby’s health.
Symptoms of gestational diabetes are usually not observed. However, testing for it is part of regular prenatal health care. Usually, your blood sugar returns to normal after delivery, but during the pregnancy, a specialist will likely monitor you and guide you on natural ways to regulate your blood glucose levels.
Causes of gestational diabetes are unknown, but it usually develops in the last half of pregnancy, after the 20th week. Hormones that are produced during pregnancy can impair how insulin acts in your body, which can raise your blood glucose levels. An overabundance of these hormones, or any one of them, can be what causes gestational diabetes, but how it occurs is still unknown.
There are some risk factors that put women at greater risk. These can include age (greater than 25), - family history of diabetes, personal health issues, obesity (BMI of 30 or higher), and race (non-whites are at higher risk).
Prediabetes is considered the “wake up call” to those on the verge of developing full-blown diabetes mellitus type 2. In most cases, people with prediabetes have a higher than normal blood glucose level that is not quite in the diabetes range yet. The body does not produce enough insulin or does not respond correctly to the insulin it is producing. Untreated prediabetes makes you more susceptible to heart attacks or strokes and eventually will turn into diabetes itself.
Over 86 million Americans are currently diagnosed with this wake-up call, and it can be diagnosed with a prediabetes test. These tests include the fasting plasma glucose test, oral glucose tolerance test, and the hemoglobin A1C test. Each of these tests has a range in which your blood sugar will fall, showing if your glucose is normal, low or high. High levels that are not in the diabetic range yet show that you may have prediabetes. However, this problem is fixable, and you can easily learn how to reverse prediabetes.
Risk Factors of Prediabetes
Even though there are no real boundaries that guarantee you will not get diabetes, there are some factors that put you more at risk of developing prediabetes or worse. Knowing these risk factors can help you watch for signs so you can catch it early enough to reverse prediabetes.
Age - Prediabetes can occur at any age, but it tends to be more common in people over age 45. This can be for multiple reasons; the most likely being the tendency to get less exercise and gain weight as we get older. It is harder to lose weight as we age, our joints and bones start to lose strength and our muscles can atrophy. Because of all of this, it is imperative that we work even harder to keep our bodies healthy as we age.
Inactivity - Exercise really is powerful. The more physical activity you have, the more you use up your extra stores of glucose as energy and control your weight and sugar levels. The right kind and amount of exercise can also help avoid muscle atrophy and keep our bodies operating at peak performance.
Race - Research has shown that people of certain races are more predisposed to developing prediabetes, although the reasons behind it are unclear. Hispanics, African-Americans, Asian-American and Pacific Islanders are more at risk than those of other races. This does not mean those of other races are in the clear - everyone should monitor their bodies for symptoms of prediabetes.
Weight - There are many reasons why being overweight is unhealthy, but in the case of developing diabetes it is because excess fatty tissue makes your cells become resistant to insulin. This is particularly true for people with disproportionately large waists. Men with a waist size greater than 40 inches and women with waists larger than 35 inches are more at risk of prediabetes.
Genetics - In some cases, no matter how healthy you are, you may develop prediabetes if you have a strong family history of relatives with the disease. It can be passed on genetically, but knowing that you are at risk gives you a greater chance of preventing or controlling the disease.
Other Factors - Other lifestyle issues, such as not getting enough sleep, can increase your risk of prediabetes as well. Those who suffer from sleep apnea, work night shifts or work changing shifts where sleep is not consistent or on the natural circadian rhythm patterns may have problems with insulin resistance as well. How you eat plays a large factor in your risk of developing diabetes as well, so switching your unhealthy meals with natural glucose control meal replacements can help you prevent or control prediabetes. Talk to your physician about a meal plan that is right for you and can include and help control any other medical issues you may have.
With prediabetes, there are often no symptoms. This is why knowing the risk factors and what puts you in the danger zone is very important. However, there are some warning signs that you and your physician can watch for to be sure you catch your body before it turns into full-blown diabetes.
Warning signs: The warning signs can quietly sneak up on you. Watch for darkened skin on your armpits, neck, knees, knuckles, and elbows. Excessive thirst and frequent urination, increased fatigue or blurred vision may be signs that you have missed prediabetes and are at the beginning of type 2 diabetes mellitus.
Medical diagnoses: Regular annual checkups with your physician, even if you do not classify yourself as ill, are important to watch for changes in your body that you may not realize are going on. With an early enough diagnosis, you may be able to completely reverse prediabetes.
Your doctor will likely check your A1C (blood sugar measurement) or FPG (fasting plasma glucose) to watch for increases in your body’s ability to control your blood sugar. If you are not receiving blood tests annually, you should strongly consider finding a general physician who can help you stay healthy and watch for any medical concerns before they are out of control. It’s a fact of life - no one stays completely healthy forever.
How to Reverse Prediabetes Symptoms Naturally
If you are diagnosed with prediabetes at your doctor's office, don’t panic! There are many natural prediabetes treatments available and your doctor will be able to guide you on how to lower glucose levels in your body. Things that you can do at home to help your prediabetes glucose levels include changing your daily habits and finding natural ways to move your body into normal glucose levels.
Setting a weight loss goal or weight maintenance routine is important to control your cells’ resistance to insulin. Losing 5% of your current weight is a good starting point if you are overweight.
Eating healthier is a huge way to help you not only lose weight but optimize your body’s performance and overall health. Your body requires certain vitamins and minerals to process food, store fat, eliminate toxins, create new and healthy cells, and more. Every aspect of your physical body relies on what you do it and what you ingest to perform its duty. Choose what you do to your body and allow into your body carefully.
Getting more physical activity should be a priority for you as well. This doesn’t have to include “exercise” as you may think of it - going to the gym, workout videos at home, etc., although these are excellent ways to accomplish this goal. If that isn’t possible for you right now, just try to move around more. Park a little further away in the parking lots, take the stairs instead of the elevator when you can, or go for a neighborhood walk. Work your way up to more, but just move.
Get support. Don’t try to do it alone. Studies have proven that people who have support are more successful at accomplishing lifestyle changes, and this is a big one. Talk to your healthcare provider, your friends, and your family and develop a support group or join one to help you meet your goals and keep accountability. Track your progress, also. This will help your momentum continue.
Find natural prediabetes treatments - There are many ways to change what you are ingesting to promote the natural reversal of prediabetes. Increasing your water intake will help you to clear your body of toxins, improve your systems’ functions, and keep you feeling fuller longer. Change your dairy to low-fat or non-fat, but don’t eliminate it completely. Eat fruits and whole wheat for your fiber needs, since fiber is an excellent way to lower glucose levels. Eliminate sodas, sports drinks, energy drinks, and imitation fruit juices. Replace one meal a day with an all-inclusive meal replacement to ensure you are getting all of the vitamins and nutrients that you need.
Prediabetes Does Not Have to Last a Lifetime
A diagnosis of prediabetes can be the best thing that you hear from your doctor. It means you caught your body before it entered the full-blown stages of diabetes 2, and you can fix it.
Natural diabetes treatments and daily habit changes can help you reverse prediabetes and put you on track to a much healthier, happier lifestyle. Know your risk factors and warning signs, get regular medical check-ups and set your daily and future goals to ensure you avoid diabetes throughout your life.
Over 30 million Americans are living with diabetes- comprising over 9% of the population. An additional 80 million adults are currently living with prediabetes. The reasons behind diabetes’ growing prevalence are as complex as the condition itself.
What is Diabetes?
Diabetes is a condition in which a person’s blood glucose, or blood sugar, is too high. Glucose is one of the main sources of energy for our cells, and insulin is a hormone made by the pancreas that helps glucose reach your cells. But, someone with diabetes struggles to produce enough insulin, and thus glucose remains in the blood rather than entering the cells. This causes people with diabetes to have higher than normal blood glucose levels. Over time, high blood glucose can lead to a myriad of health problems including heart disease and stroke, nerve damage, and problems with the feet and eyes. However, there are many ways for someone with diabetes to manage their blood sugar and prevent these complications.
What Causes Diabetes?
There is no single cause of diabetes. The reason someone develops diabetes depends on characteristics including genetics and family history as well as environmental factors. The cause of diabetes also depends on which type of the condition someone is referring to.
There are different types of diabetes, which arise from different causes. Type 1 diabetes is typically diagnosed in children and young adults, and is thought to be caused by genes or environmental factors such as a virus that can trigger the condition. Type 2 diabetes, on the other hand, develops over time throughout someone’s life. While there are still some genetic and environmental components behind type 2 diabetes, it is heavily influenced by lifestyle factors like weight and physical activity.
Risk Factors for Diabetes
As previously mentioned, 80 million adults in the United States are currently classified as pre-diabetic. Prediabetes means that someone is at high risk of developing diabetes. Risk factors for prediabetes include being overweight, little to no physical activity, previous occurence of gestational diabetes (diabetes during pregnancy), or a family history of the condition. The same risk factors hold true for type 2 diabetes.
Thankfully, most of these risk factors, other than genetics and environment, can be managed with some lifestyle changes. It is important to be aware if you are currently in, or nearing, prediabetes, so that you can modify your behavior and hopefully prevent the condition from developing.
If you have any of the risk factors for diabetes, it may be a good idea to get tested for prediabetes. Diabetes can be diagnosed with a blood test, most commonly the glycated hemoglobin (A1C) test. This test can measure your blood sugar levels over the last few months. If the glycated hemoglobin test is unavailable or the results are inconsistent, your doctor may order further blood sugar tests.
Diabetes and Blood Glucose Levels
At the core of diabetes is blood glucose, also known as blood sugar. When the body does not create enough insulin, blood glucose levels become too high, and health problems can ensue down the line. Managing blood glucose levels is the main focus of diabetes treatments.
What are Normal Blood Glucose Levels?
In people who do not have diabetes, the body creates enough insulin on its own to control blood sugar levels following a meal. Using the A1C test used to diagnose diabetes, people without diabetes should have an A1C of 4.8-5.6 percent, which is considered “healthy.” A1C is a measure of average blood sugar over a 2-3 month period.
Normal blood sugar levels should fall between 70-99 mg/dl in a fasted state (in the morning before the person has had anything to eat). Throughout the day as someone eats, this could rise to as high as 140 mg/dl up to two hours following a meal.
Someone with diabetes should regularly check their blood glucose levels throughout the day to make sure they do not have high or low blood sugar. The American Diabetes Association recommends that anyone taking insulin, has low blood glucose levels, has a hard time controlling blood sugar, or is pregnant regularly check their blood glucose levels.
Blood Glucose Levels for Diabetes
Blood glucose target ranges can vary based on someone’s age, how long they have been living with diabetes, comorbid conditions, and other factors unique to the individual. But, in general, someone with diabetes should aim for an A1C below 7%, a fasted blood glucose level of 80-130 mg/dl, and no greater than 180 mg/dl following a meal.
If you have diabetes and your blood sugar levels remain too high or too low for multiple days in a row, talk to your doctor about modifying your care plan.
Symptoms of High Blood Sugar and Low Blood Sugar
High blood sugar, or hyperglycemia, is a common problem among people with diabetes. It is classified as having fasted blood glucose levels above 130 mg/dl, or above 180 mg/dl two hours after eating.
In addition to checking blood glucose levels, some symptoms can indicate if you may have high blood sugar. These symptoms include headaches, blurred vision, increased thirst, fatigue, and frequent urination.
Low blood sugar, or hypoglycemia, is another serious problem for people with diabetes. Though diabetes itself causes high blood sugar due to lack of insulin, anyone who takes medications to increase insulin are also at risk for hypoglycemia. Taking too much medication, skipping meals, or increasing exercise can lead to low blood sugar in people taking insulin boosting medications. Symptoms of low blood sugar include sweating, nausea, dizziness and blood vision, and shakiness. However, some people exhibit no symptoms of low blood sugar. Monitoring blood glucose levels is very important to avoid both hypoglycemia and hyperglycemia.
Diabetes Nutrition Support
As for everyone, people with diabetes should do their best to eat a healthy diet. The main goals for nutrition should be keeping blood sugar stable and maintaining a healthy weight. To keep blood glucose in a healthy range, people with diabetes need to focus on the glycemic index of the foods they eat.
What is the Glycemic Index?
The glycemic index (GI) is a measure of how much a food will raise blood sugar. A high GI means the food will raise blood sugar more than foods with a lower GI. Thus, someone with diabetes should focus on eating medium to low GI foods as much as possible. Refined carbohydrates like white bread and rice cakes, as well as certain fruits, have high GIs. Fat and fiber typically lower a food’s GI because they prevent a spike in blood sugar caused by carbohydrates.
The Best Foods for Diabetes
There are still plenty of foods you can enjoy while adhering to a low GI diet. One thing to note is that you should still eat a wide range of foods from all of the food groups. There are certain foods that have a low GI, but lack nutritional value. On the other hand, some higher GI foods can be nutritious. It is important to pay attention to both nutritional content and GI when choosing what foods to eat. Some of the best foods for people with diabetes include:
Protein: Skinless turkey or chicken, fish, eggs, nuts
As you can see, the best diet for diabetes is similar to what most healthy diets recommend. Plenty of vegetables, protein, and high-fiber unrefined grains are all great choices for someone following a low GI diet. In addition to avoiding refined carbohydrates and other high GI foods, portion size is important. Keeping portions small can help maintain a healthy weight and prevent major blood sugar spikes.
One of the most difficult things for many people to cut out of their diet is sweets, like cookies and chocolate. If you have a sweet tooth but need to manage your diabetes, look for healthy supplements that come in sweet flavors, like MIND cocoa. Naturally flavored supplements are a great way to satisfy your sweet tooth without actually indulging in sugar, plus you reap all the benefits of the supplement.
The Best Supplements for Diabetes
Of course, food is not the only piece of the puzzle when it comes to nutrition. Vitamins and other supplements can help people with diabetes maintain healthy blood glucose levels and overall well-being. Vitamins and supplements may be even more important for people with diabetes than the average person, because elevated glucose levels can be a diuretic, and thus someone with diabetes may be deficient in water soluble vitamins and minerals. Below are some of the vitamins and other supplements people with diabetes should try to include in their diet each day:
B Vitamins: One of the long term concerns of diabetes in neuropathy, or damage to peripheral nerves. Vitamin B6 and B12 both can support nerve health, which in turn can help prevent neuropathy.
Vitamin C: Vitamin C can also help protect against damage to the nerves, eyes, and kidneys, and supports strong immune function.
Alpha Lipoic Acid (ALA): ALA is an antioxidant that improves regulate blood sugar regulation. It can help ease symptoms of neuropathy, and may also prevent eye damage.
Nootropics: Nootropics can help all people improve their cognitive function and feel better on a daily basis. But, the supplements are especially useful for people with diabetes. Nootropics are extremely low GI, help increase metabolism, and include ALA fatty acids. They can also provide a sugar-free energy boost that will not cause any crash later on.
Magnesium: Magnesium plays a role in protein synthesis, nerve function, and blood pressure and blood sugar control. But, people with diabetes are more likely to be deficient in magnesium than people who do not have diabetes. Taking a supplement can help ensure that you are getting enough of this mineral in your diet.
Healthy Lifestyle for Diabetes
Everyone can benefit from adopting a healthy diet and exercise routine, especially those living with a chronic disease like diabetes. A healthy diet is the best way to maintain a healthy weight, and helps keep blood glucose levels steady. Diet and exercise are especially important for the millions of people in the prediabetic stage, who can still prevent their diabetes from progressing any further.
Diabetes can be difficult to live with. But, a healthy diet and the right supplements are wonderful tools to help manage the condition and symptoms to help you feel your best.
What Are Microgreens? How Do They Grow So Teensy-Weensy?
You may be thinking what is so special about tiny leaves that hipster cafes are putting on their salads and dressing their tofu burgers with? Well, you must know that microgreens aren’t leaves that have been genetically shrunken to make eating salad a gimmicky and less of a burden experience. Continually, nor is it like taking everybody’s favorite breed of dog and reproducing it into a teacup version just to boost its appeal.
Microgreens come in a wide range of amazing colors and flavors. So, adding them as that art décor on a plate, or punch of taste to a dish, is a common practice in many eateries nowadays. Besides their beauty and delicious factors, they are chock-a-block with vitamins, minerals and antioxidants. Can you believe they have more nutritional value than their full-sized doppelgangers?
Microgreens are small because they are usually harvested before it grows to its full potential. This generally happens 7 to 14 days after the seeds germinate. This is how we end up with smaller foliage that’s about 1 to 3 inches tall. Also, growing these plants smaller releases a more intense flavor and a potent nutritional character. Keep in mind that microgreens and sprouts are two different types organisms. Sprouts are grown by soaking the seeds in water in order to germinate. Sprouts compared to microgreens have a greater chance of causing food poisoning, however it is very rare.
Organic microgreens are loved by many people because they can grow very quickly, are not expensive to cultivate and can be grown throughout the entire year. Those who reside in apartments and have little space can still grow microgreens on any sunny windowsill.
What Are the Nutritional Benefits of Microgreens?
Important Plant Chemical Called Polyphenols
Whenever you are dealing with green vegetable cuisine, you have more opportunity of ingested polyphenols. What do polyphenols do for the body? Foods high in polyphenols provide effective antioxidants, which prevent free radicals from developing within the body. If these free radicals were to increase and expand, chronic disease isn’t too far away. These diseases include heart disease, cancer and Alzheimer’s disease. Polyphenols food sources are commonly vegetables and some research has revealed that microgreens are foods high in polyphenols.
A recent study has found vegetables high in polyphenols. These include red cabbage, mizuna, red and purple mustard greens as well as purple kohlrabi. If you are looking for polyphenols and phytonutrients from other food sources, look for fruits high in polyphenols list and green tea remedies. There are polyphenols in coffee as well as everybody’s favorite dessert ingredient, chocolate! So, it’s a great excuse to drink more java and snack on bonbons to avail yourself to more polyphenols.
Get a Healthier Heart with Microgreens
Heart disease is the leading cause of death in the developed world. Apart from getting off your chair and getting into your sweats for an hour of exercise, you could do some changes to your diet. Vegetables high in polyphenols, such as microgreens, can help lower your risk of heart disease. A research study conducted on rats were fed a high fat diet and were also fed red cabbage. The result showed that microgreens can lower weight gain, decrease LDL cholesterol and reduce triglycerides. This just goes to show that having at least two servings of microgreens per day can keep your ticker tick-tocking for a while longer.
Microgreens Nutrition Facts
Microgreens health benefits are greater than their fully-grown carbon copies. Sometimes the best things come in smaller packages and that’s true with microgreens. A few servings of microgreens have up to 40 times more sources of nourishment compared to fully grown vegetables. They have an assorted nutrient profile and can improve your body’s absorption of vitamins and minerals.
MicroGreens Kicks Chronic Disease to the Curb
Eating your green, red or orange veggies can help your health extensively. Due to the fact that vegetables have a great nutrient and polyphenol profile, they can lower your risk of specific kinds of serious and incurable diseases. Eating all the vegetables on your plate can reduce inflammation and lower your risk of heart disease, obesity and type 2 diabetes.
You Don’t Need a Green Thumb to Grow Microgreens
Don’t stress if you can’t take care of a cactus, because growing microgreens are easy. You don’t even need a huge plot of land to plant your tasty, miniature leaves. All you need to get started is water, seeds, soil and a small area with sunlight to set up your microgreen garden. You don’t have to wait long for your itsy-bitsy plants to grow either, since you can harvest these plants within 7 to fourteen days after you planted your seeds.
Microgreens Flourish Whenever You Want Them to
Considering you can grow your microgreens indoors, you can grow them throughout the year. You don’t have to wait for the weather to get pleasant before you get out your watering can. In summer you might have an easier time to find a source of natural light, such as sunlight. However, depending on where you live, your sun exposure could be scarce, so investing in an inexpensive grow light could come in handy.
The Best Varieties of Microgreens
There are many different types of microgreens around. Many vegetables and some herbs are classified as microgreens. Here are the most well-known microgreens:
All microgreens offer a great source of nutrients and polyphenols. Take a look at this list of the best microgreens to help you begin your new dietary regime.
Arugula is not just for salads
Each leaf is packed with vitamins, minerals, phytochemicals, and antioxidants. These microgreens help to boost bone health and the immune system. If you love pizza. Consider adding arugula to boost the nutrient value of your favorite za. Arugula's mild refreshing taste won't disappoint.
Chives - a topping for better health
Contain a compound called allicin that lowers bad cholesterol in the blood and improves heart health. Chives as well as its cousins, garlic and onions, contain antioxidant, antibacterial and anti-inflammatory health benefits.
Beet greens contain vitamin K
Consuming beet greens benefits the body with vitamin K, which have blood clotting properties and prevents osteoporosis. Also, beet greens contain a higher iron content than spinach, and a higher nutritional value than beets itself!
Mintis more than just a beauty garnish
It helps digestion and stimulates the digestive enzymes to sponge up nutrients from food and use the fat as energy. Adding mint to your beverages does make them extra pretty but really consuming your mint garnish is where the real health benefits lie.
Kale for immunity and anti-cancer
Is that green food with anti-cancer potential and is jammed-packed with vitamin C to keep your immune system super healthy. If you can't stand the taste or texture of kale, you're not alone but it is really good for you and with repeated use you can adapt your palate. Where can I buy greens supplements that contain kale? Mind Herbal Blend
More than just a garnish, it’s a superfood. Helps asthmatics and protects eyesight because it contains lutein and zeaxanthin. It is great for good circulation and heart health. Parsley is not only a garnish, but it can be used as a big part of a whole meal.
Dill is full of flavonoids and B complex vitamins
Prevents insomnia because of the essential oils that have flavonoids and vitamin B complex found in this herb. It induces a sedative and hypnotic feeling to put you in a deep sleep.
Fennel to repair your mind and muscles
The young shoots of fennel contain 9 essential amino acids to keep you healthy. Plant based Amino acids like those from spirulina are also the building blocks of protein and contribute to muscle synthesis, repairing damaged tissue after a strenuous workout or simply from daily active use.
Health Advantages of Watercress
Watercress outshines many common fruits and vegetables. It has more vitamin C than oranges, more folate than bananas, more calcium than milk and more iron than spinach.
Red Cabbage to reduce LDL Cholesterol
These microgreens can reduce LDL cholesterol and may help you lower your weight by improving metabolism.
How to Get the Fastest Growing Microgreens
So, you want to get all the benefits of microgreens, but don’t know how to get started with the growing process. Take a deep breath and relax, because it’s straightforward and uncomplicated. You don’t need a lot of experience, fancy equipment nor tools.
If space is limited and you are growing indoors, get a tray and spread about an inch of soil on it. If you are lucky enough to have outdoor space, clear an area you want to plant your microgreens.
Take some microgreen seeds and scatter them evenly on top of the soil. Don’t worry about making space in between each seed, since they will be harvested before they are fully grown.
Have some extra soil on standby to cover the seeds and fill a spray bottle to lightly shower the top of the soil with some H2O.
Make sure to place your shallow tray near a window with natural light or underneath a grow light if you are doing this indoors.
Remember to sprinkle water on the soil a few times per day to keep the soil hydrated.
When your microgreens are at least one to three inches tall, you can cut them above the soil line and start eating!
When you want to grow more, pull out the roots. Or else throw out the tray completely and start again.
Now That You Have Grown Your Micro-veggies, Here’s How to Eat Microgreens!
Okay, you have your mini vegetables, what are you going to do with them? Here are a few ideas to help you get started, which you can easily do at home. Here are ways of incorporating microgreens into your daily meals without any effort at all! Due to their size you can easily add them to any dish, like just on top of a soup as garnish, or an extra bit of leaves on your salad. Instead of eating an ordinary ham and cheese sandwich, fill it up with the nutrient goodness of microgreens.
If you don’t have the time to grow them, many supermarkets and farmer’s markets are selling microgreens. When you get your hands on microgreens, try to use them very quickly. They start to go off as soon as you harvest them. If you have a bunch of microgreens and don’t know what to do with them try out these fast and easy recipes:
Microgreens are a new trend that have hit restaurant menus, but they aren’t exactly a fresh element to the cuisine world. Microgreens were first introduced in San Francisco in the 1980s and only started to become popular to grow ten years later.
The 1990s is when many different kinds of microgreens where available, such as beets, kale, arugula and basil on a limited basis. Now that microgreens are a must have, many people who haven’t garden a day in their life and also farmers are getting in on the amazing taste and health advantages that microgreens can offer. So, it goes without saying, there’s something in those little leaves that keeps people wanting more!
Preventative Measures When Eating Microgreens
Generally speaking you can eat microgreens like a sheep on an Irish hilltop with no problems at all. However, issues might arise if you have an allergy to a specific vegetable or herb that the microgreens are derived from. Therefore, if you are allergic to a particular vegetable or herb, or start to notice an allergic reaction after eating, stop consuming the microgreens in question right away and seek medical advice from your doctor.
Those who have blood clotting problems and take Warfarin, or other types of blood thinning medications such as Eliquis or Pradaxa, should be careful. Many microgreens contain high levels of vitamin K, which could interfere with your medications.
All in all, you can’t go wrong with microgreens. You can grow them just about anywhere, you don’t have to be a botanist to figure out how they germinate, they have a concentrated and strong taste and awesome health benefits. You can use microgreens to garnish your dishes and wow your dinner guests, but you can also make them the star of the show to reap in extra health advantages. Not even their full-size counterparts can compete with all their enormity, even though their tiny leaves are so small! There limited size has not prevented microgreens from carrying extreme amounts of minerals, vitamins and polyphenols that improve heart health and reduce the risk of chronic diseases.
What is a Superfood?In 2016, a huge shift in thinking about the way we eat food occurred, and superfoods blew fast foods out of the water. This trend was documented in marketing research studies performed by Google and analyzed and reported in articles like Lavu’s “2016 in Review: What People Googled about Food.” These results made it clear that, in general, more people were turning to the idea that we need to eat to live, not live to eat.
Functional foods, or foods that serve a dual purpose - tasting good and helping your body in some way, - are important to making part of your daily diet regime, and many of these foods were searched out in 2016. The top searches included turmeric, apple cider vinegar, jackfruit and kefir - all considered superfoods. We use functional foods in our Momental Mind herbal blend for mind-body support. Learn More.
A superfood is a food that is loaded with nutrients that are considered to be beneficial to your body and/or brain health and overall well-being, and most people think of green foods or organic foods when they hear “superfoods.”
Often, by eating these foods, you can fill multiple nutritional needs with one serving, helping get or stay healthy without the added need of extra vitamins or medication. Because of this, superfoods are on millions of plates every day across the country.
What kinds of foods should be on your plate? Many of them are common, like green products, but there are quite a few lesser known superfoods that pack a mighty punch in a tiny package.
1. Blueberries - The Perfect Organic Antioxidants for Anti-Aging
Blueberries are a well-known everyday snack food and just about everyone knows that they are “healthy,” but you will get a different reason of exactly why they are healthy from many people. This is because they are actually a superfood, so they are healthy for a multitude of reasons.
These tiny little balls of fruit are famous for having the highest concentration of antioxidants out of all of the better known fruits and vegetables. Antioxidants are crucial for keeping your immune system healthy, as well as for fighting free radicals. You come in contact with free radicals in the environment every day, and your body produces them. These are largely responsible for the aging process, and the more antioxidants you eat, the better your body fights the natural process of aging.
2. Raspberries - The Superfood That Can Help Stop Cancer
Raspberries are full of beneficial vitamins and nutrients, including ellagic acid, which studies, like the one done by Memorial Sloan Ketting Cancer Center, have found to “indicate anticarcinogenic effects of ellagic acid against liver, esophageal, prostate, and colorectal cancer cell lines.” In other word, ellagic acid can fight cancer. It's not just raspberries that pack a nutrient punch but the leaves of raspberries are great for digestive problems and can be made into a healing tonic.
In addition to this amazing breakthrough, the oils in raspberries help with sun protection. The vitamins and nutrients can help your immune system, and between the health benefits and the low caloric factor, eating these delicious fruits can be a great way to help you lose weight, adding raspberries to the superfoods list quite easily!
3. Algae - One of History’s Greatest Green Superfoods
Even though algae has been used for centuries for health benefits including food and beauty rituals, millions of people still stereotype this amazing superfood into the realm of “no, thank you!” But you should definitely think twice before saying no to one of the hundreds of versions of algae available across the world.
Green food algaes like spirulina, chlorella, kelp and dulse are densely packed with vitamins and minerals that can aid in cardiovascular health and help reduce cholesterol. The beta-carotene many algaes contain has been proven to promote eye health, reduce inflammation and act as an antioxidant, destroying free radicals and helping your immune system, as well as fighting aging.
If the idea of ingesting this superfood in raw or even cooked form turns your stomach but you would like the benefits they bring with them, no worries! Try these greens in powder form, like with Momental Mind meal replacement for even more nutritional values. Green food powder benefits are just as great with a healthy, reputable meal replacement product.
4. Chia Seeds - Your Omega-3 and Protein Giant in a Tiny Package
An easy addition to your meal or meal replacement shake, chia seeds are almost flavorless but contain impressive amounts of omega-3 fatty acids, fiber, calcium, iron and antioxidants. The idea that this much nutritional value can be packed into such a small seed is hard to believe, but it is true!
One ounce contains 5.6 grams of protein as well. Eating small amount of this superfood every day can help you lose weight, improve your skin, give you more energy and help decrease the risk of many dangerous diseases.
5. Maca Powder, Nature’s Energy Booster
Found only in the Peruvian Andes where altitudes reach over 14,000 feet above sea level, this root has been used for millennia by humans and animals to increase stamina, fertility and muscle growth. It also is known for its energy boosting powers, along with the complementary effects of alleviating depression and increasing the libido and balancing hormones in both men and women.
Because it is so rare, maca is most often found in powder. liquid or capsule form. It can be added to your smoothies, shakes or regular meals.
6. Cacao/Cocoa Powder is More than Just a Pleasure Food - It Can Keep You Smarter, Too!
Superfoods don’t always have to be green or untasty. Cocoa, in its raw form, is one of the yummiest and healthiest superfoods you can eat!
According to studies like the one done at Harvard, flavanols in cocoa can reduce the risk of cardiovascular disease or memory loss, and aid in reducing cognitive decline.
However, be careful in how you take these results - that doesn’t mean you can load up on your Hershey bars and chocolate ice cream. The chocolate making process is just as likely to destroy the flavanols that the cocoa powder contains as it is to keep them, so your best bet is to get your cocoa benefits in powder form.
7. Mangosteens - Nature’s Hidden Gem for Fighting Inflammation
Mangosteens themselves are difficult to find outside of Thailand and surrounding areas, but you can find products with mangosteen juice in them, complete with xanthones from the rind so you have the health benefits.
8. Goji Berries for Organic Detoxification
Popular for food and traditional Chinese medicine for thousands of years, goji berries are a low-calorie, high fiber superfood rich in antioxidants. They can aid in digestion and weight management because of their high fiber content. In fact, Healthline recommends goji berries as a great potential weight loss aid.
Simply ¼ cup of dried goji berries contains 4 grams of protein and 3 grams of fiber, as well as 18 amino acids, no fat and only 100 calories. If you are looking for a great way to detoxify your system and help your liver function properly, goji berries are an excellent organic superfood! Goji Berry Smoothie Bowl Recipe
9. Hemp Seeds - Great Protein and Amino Acids
Often confused with marijuana, the active ingredient used for the drug, THC, is not found in hemp seeds themselves. Instead, these perfectly legal protein-dense seeds are very mild in flavor and can be used in just about any meal.
Hemp seeds contain all of the amino acids necessary to be a full source of protein, making them a great replacement for meats in your diet. Amino acids as a superfood help contribute to anti-anging and should definitely find their way into your diet. You can get hemp seeds in the form of oil or powder, adding them to the amazing superfood powder benefits you can get from your meal replacements like Momental Mind.
11. Black Garlic for Probiotic Health
Similar to regular garlic, with all of the health benefits, black garlic is an Asian marvel containing heart-healthy, cancer-fighting, and intense probiotic benefits. Probiotics help to clean our intestinal system, which helps our immune system, skin, weight, digestion and much more.
Black garlic has a light, sweet flavor and can be found in health food stores across the world or online. It has recently become very popular and is one of the up and coming superstars on our superfoods list.
12. Calcium Rich Almonds
Calcium is crucial for healthy living, from our blood to our bones. According to the National Osteoporosis Foundation, it “enables our blood to clot, our muscles to contract and our hearts to contract.”
Our bones and teeth are 99% calcium. In short, our bodies are made up of calcium from head to toe. But that calcium is lost daily through our natural daily functions and our body does not produce calcium on its own.
Almonds are an excellent solution to that problem, with 23 milligrams of calcium in one serving. It’s not easy to get enough calcium in our diets, since we need between 1,000 and 1,200 mg daily, depending on age and gender.
If you can’t eat enough almonds or other calcium-rich foods, meal replacement powders like Momental Mind are an excellent way to guarantee you are getting your daily serving sizes of this highly important mineral.
12. Eat an Avocado a Day for Improved Memory
An apple a day keeps the doctor away, but did you know an avocado a day could keep dementia away?
According to FoodDive, studies have shown that eating one of these amazing green products actually “improved working memory and problem-solving skills in 40 healthy adults aged 50 and older.” But it’s not just the yummy parts of the avocado that make this hit our superfoods list.
Researchers have found that the seed husks contain medicinal properties that could be used to treat cancer, and they also have chemicals in them that may eventually be able to be used in place of plastics and synthetic materials that are harmful to the environment.
The health benefits of this fruit are due to its richness in potassium, fiber, and folate, as well as its many other vitamins and minerals that make it such an excellent way to get your nutrients packed into one easy meal.
13. Coconut For...Well, Just About Everything!
Coconut milk, coconut oil, coconut water…. You have probably heard of coconut’s impressive health benefits in some form or another, but why exactly does it hit the superfood list?
Best Health Magazine analyzed the benefits of coconut in its article, “The Health Benefits of Coconut,” noting that nearly one-third of the entire population uses coconut in some form or another. Full of vitamin C, potassium and healthy saturated fats (yes, healthy fats!), coconut is a no-brainer to throw in your daily diet.
Use it in your cooking or on your skin in coconut oil, drink the coconut water or coconut milk, or take it in the form of a capsule or powder. The light flavor of coconut makes it a favorite to use in baking as well.
14. Collard Greens Improve Eyesight
Collard greens are full of protein, vitamin, fiber and iron, but they also contain vitamin A and a nutrient called lutein, which have been shown to improve and maintain eyesight. Women’s Day Magazine suggests these leafy green vegetables as one of the must-have superfoods on your diet.
Other excellent sources of vitamin A can include meal replacement powders like Momental Mind for superfood powder benefits.
15. Kiwifruit (Kiwi) Helps You Breathe Better
If you have respiratory issues like asthma, eating 5 - 7 servings per week of citrus fruits like kiwi may help improve your breathing and cut down on attacks. How?
Heal With Food says the high vitamin C content is more than enough to complete your daily intake, and can actually alleviate symptoms such as shortness of breath and wheezing in children and adults by almost half.
Anyone exposed to environmental pollutants in the air can stand to have some extra
Red raspberry leaf is an amazing herbal remedy that has a pleasant taste, similar to black tea, but without all the caffeine. As the name gives us such a blatant clue, the leaves are from the fruit known as raspberries. The leaves are most beneficial to women’s health issues and have been used for centuries as a tradition folk medicine.
The History of Red Raspberry Leaf
Nowadays, raspberry leaf is the number one household remedy to speed up childbirth. However, in the past raspberry leaf was used to treat various maladies. In 1735, the Irish Doctor of Divinity and naturalist, John K’Eogh came up with the suggestion of using the flowers and honey to treat eye inflammations, fevers and boils. For hundreds of years, Native Americans and Europeans treated pregnancy related issues with raspberry leaf teas and extracts.
Besides the leaves being an important factor to relieving health problems. The roots were also of importance. The Chippewa and Omaha tribes used the roots to cure bowel problems such as dysentery and diarrhea.
The roots of the Rubus species of Raspberry Leaf were the preferred choice of the Appalachia to make a tea that was drunk to medicate those who were hemorrhaging or suffer from hemophilia. The tea solution was sometimes taken every three hours, because it was said it could relieve summer sickness and diarrhea. Also, the leaves helped to soothe bee stings when they were rubbed in the affected area. The raspberries themselves are often touted as a superfood and for good reason. In addition we compiled the 15 Top Superfoods You Need to Know About.
In 1830, a nineteenth century polymath named Constantine Samuel Rafinesque, came to the conclusion and reported that almost thirty wild species of raspberry leaf were used to treat cholera, viral skin conditions, dysentery and diarrhea. He remarked that the Cherokee chewed the raspberry leaves to relieve them of a cough, the leaves were used as a sort of cold bandage to treat piles and raspberry leaf was combined with lobelia to treat gonorrhea.
Rafinesque observed the ripe fruits of the plant were made into preserves, jellies, jams and syrups that were used to cure other illnesses. Besides the Native American tribes using red raspberry leaf and its fruits to cure ailments, 19th century doctors also used the roots to help cure their patients of the same medical conditions.
In general, the key actions of the raspberry leaves are the following:
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How Raspberry Leaf Works on Hormones
Midwives and herbalists have recommended red raspberry leaf for years to women, especially in their third trimester of pregnancy. Red raspberry leaf is the oldest and most traditional herbal medicine for child bearing women, because the leaves can shorten the duration of labor during birth.
A scenario many women like to get over and done with right away, hence the popularity! In order to prove whether red raspberry leaf did indeed help with child birth, researchers at Westmead Hospital in Australia conducted a study between women who went through labor and childbirth taking red raspberry leaf to those who didn’t.
During the study, raspberry leaf was very beneficial throughout the duration of labor, cutting back the amount of time in delivery without posing any side effects or negative reactions. Another positive note for all moms-to-be, is that the women who took red raspberry leaf in the study were less likely to need any form of artificial intervention such as caesarean section, forceps or vacuum birth.
Red raspberry leaf, also known as its scientific name Rubus Idaeus, has been a uterine tonic in pregnancy and used to prepare women for birth since the late 16th Century. It’s interesting to note that red raspberry leaf does not give the body plant estrogens nor does it change the estrogen levels in any way. However, it does work by interacting directly with the uterus.
The reason for this is that the leaves of the raspberry plant are full of antioxidants, vitamin C and A tannins, calcium as well as chemical called fragrine that helps to relax the pregnant uterus. A quick side note, the raspberry fruits have ellagic acid, which can tweak estrogen levels when consumed, but raspberry fruits are never found in supplements nor are they recommended to pregnant women.
How Red Raspberry Leaf Affects Menopause
Raspberry leaf takes the gold star for treating female afflictions, including the dreaded symptoms of menopause. The medical textbook definition of menopause happens 12 months after you had your last menstrual cycle. Although that is the medical perception, menopausal symptoms start a couple of years before that happens.
The fluctuations of hormones bring about hot flashes, moodiness, night sweats, irregular or heavy periods as well as insomnia. Red raspberry leaf helps to treat heavy menstrual flows and erratic periods that some women experience during menopause. Also, it helps to detoxify excess hormones which is ideal during moments of hormonal shifts in menopause.
While menopause is occurring, the adrenals are getting ready to call the shots as the ovaries slowly retire. The most common menopausal symptoms are due to exhausted adrenals and red raspberry leaf helps to relieve the adrenals during this transition.
Red Raspberry Leaf for Postpartum Bleeding
Postpartum bleeding, or bleeding from the vagina after giving birth, is a natural condition when the uterus recovers from pregnancy. The leaves of the red raspberry plant can help the uterus get back to its pre-pregnancy form. The tannins, which are naturally astringent, help to tone the uterus after giving birth. Red raspberry leaf is widely noted for rejuvenating and strengthening the uterus. When the uterus gets backs to its non-pregnancy size, the bleeding will stop.
Red Raspberry Leaf for Bleeding After a Miscarriage
Most miscarriages happen within the first trimester of pregnancy. The usual miscarriage symptom is vaginal bleeding, that is usually brown or red in color. Depending on the dosage of red raspberry leaf, the herbal remedy can either ease or intensify the bleeding. Considering red raspberry leaf tea is a uterine tonic to ease labor and decrease the chances of medical complications, like excessive bleeding, pre-term delivery or pre-eclampsia.
The tannins in the tea, strengthen the uterus, which is the cause of soothing the bleeding that comes with a miscarriage. What’s more, raspberry leaf has iron, which is a mineral that is vital for the prevention of anemia. Anemia commonly occurs when a person’s diet is iron deficient or when the body loses a lot of blood, like in the case of a woman during miscarriage.
Taking Red Raspberry Leaf While Pregnant and Breastfeeding
Research on red raspberry leaf has shown that it cuts down the risks of artificial rupture of membranes, unexpected caesarean sections and the use of forceps during delivery. There is some evidence to suggest that adding red raspberry leaf during week 32 of a woman’s pregnancy can increase the strength of the uterus wall and ease postpartum depression.
Some pregnancy teas often include red raspberry leaf, since it helps to tone the uterus muscles, which greatly reduces the amount of time a pregnant woman is in labor and lessen labor pains. The American Pregnancy Association claims that red raspberry leaf can increase breast milk supply, supports the uterus to get it back to pre-pregnancy size and scales down postpartum depression.
How Much Red Raspberry Leaf Tea Should Be Consumed To Induce Labor?
Giving birth takes a toll on your uterus and women are generally looking for a fast recovery times, since taking care of your baby is your number one priority. Most experts advise women to drink 2-3 cups of red raspberry leaf tea per day starting in the third trimester.
When you begin taking red raspberry leaf tea, you should start with 1 cup per day and check out how your body feels. If you don’t experience any adverse reactions, you can slowly increase the amount of red raspberry leaf tea to 2-3 cups per day.
As you gradually drink the tea from your third trimester to your delivery date, the active compounds will start to add up in your body. The uterine wall will have the support it needs, so when you go into labor, the process should be faster and easier. The contractions will be more productive, which should help provide a shorter delivery time.
Red Raspberry Leaf Isn’t Just for Women!
Even though red raspberry leaf is typically recommended to women, men can take advantage of its many health benefits. The raspberry leaves have a vast range of nutrients which can keep everybody healthy and used as a treatment for poor health. Red raspberry leaf tea has the following nutrients that the whole family can enjoy:
Seeing that red raspberry leaf has the ability to detoxify extra hormones, it’s a good tonic to consume and eliminate the extra hormones, such as artificial estrogens that we consume in commercial meat and milk, plastics, food additives and chemical fumes.
Men who carry these extra estrogens and too much unresolved stress can be at risk for an anomaly called “andropause”, also known as male menopause. Male menopause occurs when testosterone levels drastically drop.
Also, men who are going through a mid-life crisis are advised to drink red raspberry leaf tea, since it helps exhausted adrenals. Also, the vitamin C in red raspberry leaf can boost the immune system and increase the production of white blood cells in the body. Not to mention the potassium in the tea can reduce blood pressure and protect the cardiovascular system from heart attacks, strokes and atherosclerosis.
Red Raspberry Leaf Tea for Skincare
As in the past when the Chippewa and Omaha tribes used red raspberry leaf for bee stings, it’s great for overall skincare. It helps to heal skin irritation because red raspberry leaf has high concentrations of vitamin E and C, along with many antioxidants. Red raspberry leaf can alleviate inflammation from psoriasis, acne and eczema. It can be used topically or internally to achieve this effect.
Red raspberry leaf should be taken in moderation. If you have experienced any unusual pregnancies or deliveries, don’t take red raspberry leaf because it could worsen or complicate issues. Whenever a baby is overdue, the contractions during a vaginal birth are very intense. Taking red raspberry leaf tea during these contractions might put more stress on the baby.
It’s not recommended to take red raspberry leaf if you have any spotting or bleeding during the second or third trimester. Red raspberry leaf will stimulate the uterus, which could may the bleeding worse. If you are planning on having a Cesarean, you may want to lay off the red raspberry leaf tea. It is perfect to take after the procedure to support the uterine wall after delivery. If you previously had a Cesarean and want a vaginal birth in your next pregnancy, you should ask for advice from your doctor.
Red raspberry leaf has laxative and diuretic effects on some people. Also, it has relaxing and sedative properties. If you are taking any sleeping or anti-anxiety medications, you should speak to your physician before drinking this tea, because it could give you complications.
Raspberry the fruit has been known for many years as being a nutritious and delicious fruit that makes wonderful jams and adorns creamy cakes. What is appealing the health and medical community are the leaves and roots from raspberry plants. The health benefits can provide immense support for women’s health, while providing holistic care and well-being for the entire family.
Where can I buy supplements that safe and effective for female hormonal balance?
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You might know turmeric, or curcuma longa as its sometimes known, as a spice that’s traditionally added to Indian curry dishes. What you probably didn’t know about this powerful spice is its potential to fight and reverse many diseases. There are over 10,000 peer reviewed articles about the healing properties turmeric has. In particular, about one of the compounds found in turmeric called curcumin, which has many medicating properties.
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This golden colored and flavoured spice has been around for centuries, but has made its presence known today through a spike of enthusiasm in health and nutrition interest groups. Turmeric is produced from a plant that grows about three feet in height and fruits a flower as well as a rhizome. The rhizome looks almost the same to ginger because of the root-like stem that is the yellow turmeric spice. In fact, ginger and turmeric are closely related family members.
Where exactly turmeric originated from is not exactly known, but many believe its home is in southern India and Indonesia. Also, India has been the largest producing of turmeric since ancient times. Turmeric is yellow like mustard and kind of smells like it too. It has a hot flavor and pepper like bitterness that makes turmeric go well with many dishes. It’s very well loved in soups, curries, sauces and meat as well as rice dishes.
Even in the past, turmeric was celebrated as a food as well as a medicine. Not many people know that it’s the curcumin found in turmeric that gives turmeric its yellow colour and its healing properties. There is about 3% curcumin in turmeric by weight. Curcumin possesses anti-inflammatory properties that are similar, and even better than, Ibuprofen. However, curcumin does not have the toxic effects on the body like over the counter medication does.
Also, curcumin has many antioxidant benefits that can protect healthy cells, specifically the cells found in the colon, from cancer causing factors. It’s the body’s partner in crime in destroying mutated cancer cells before they have any opportunity to span to other areas. If you have cholesterol, listen up. Turmeric can help lower cholesterol and prevent heart disease. Turmeric makes dishes taste great and has wonderful health benefits, so what more do you want out of a spice?
What’s Turmeric’s History
Believe it or not, turmeric has been used medicinally for over 4,500 years. Discoveries of pots near New Delhi unearthed leftovers from turmeric, ginger and garlic that goes back to 2500 BC. However, it was 500 BC that turmeric materialized as a key component in Ayurvedic medicine. Just in case you did not know, Ayurvedic is an ancient Indian practice of natural healing that is still practiced today in many parts of the world. Ayurvedic means “the science of life” – AYUR means “life” whereas VEDA means “science or knowledge”.
Besides eating turmeric, in the past turmeric was burned because it was believed the fumes of burning turmeric helped to relieve congestion. If you don’t want to burn or eat turmeric, why not try juicing it? Turmeric juice helped to heal wounds and bruises and turmeric paste was administered to many kinds of skin conditions such as smallpox, chicken pox, blemishes and shingles.
Aside from having a significant medical role, turmeric has other importance within Indian culture. The Hindu religion views turmeric as prosperous and sacred. So much so that on a Hindu wedding day, a common tradition is to dye a string yellow with turmeric paste and let the groom tie it around the bride’s neck.
This “necklace” is known as a “mangala sutra” and means that the woman is married and is able to look after a household. This tradition still carries on today in Hindu communities and is comparable to the Western exchange of wedding rings. There are even some parts of southern India that they wear a piece of turmeric rhizome as a lucky charm to protect then against evil spirits.
What Are Turmeric’s Health Benefits
Turmeric has a long list of health benefits, so we better get cracking and start letting you in on all the ways turmeric can support your health.
Turmeric Is Nature’s Skin Care
Is your skin looking a little spotty? Ditch the Clearasil and get to your spice rack. Turmeric can stop those nasty zits from growing, because it can stop pimple causing bacteria and reduce the oil secretion that the sebaceous glands generate. If you use turmeric on a daily basis, it can clear acne scars to give you flawless and glowing skin.
Turmeric has antiseptic and anti-inflammatory properties that speed up the healing process of cuts and eases skin irritation. Remember the curcumin we were telling you about? It’s good to know it also has anti-aging properties, due to all the antioxidants it has. It works wonders to fight the signs of maturing such as wrinkles and pigmentation.
Turmeric is Ideal for Weight Loss
Sometimes running on the treadmill 24/7 isn’t going to get you looking slim enough for that party dress you are hoping to get into. Luckily turmeric is here to save the day. It speeds up the metabolism rate, so your body can burn loads of calories, which you guessed it, leads to weight loss! Turmeric is very practical in shrinking fat mass and detoxing the liver, which are important when you are on a diet induced weight loss program.
Furthermore, turmeric makes a wonderful weight-loss supplement because it lowers bad cholesterol and squashes inflammatory messages in pancreatic, muscle and fat cells. When your body isn’t so busy fighting inflammation, it can get on with getting down to your ideal weight.
Turmeric Fights Inflammation
You will probably notice the word “inflammation” many times when you read about turmeric, because turmeric is a miracle worker against inflammation. This is due to it’s most important element, curcumin. Some people from the medical community have actually compared the potent anti-inflammatory effects of curcumin to the most powerful pharmaceutical choices available for reducing inflammation.
Therefore, it’s suggested to consume turmeric to diminish arthritic pain, gout and muscle pain caused by strenuous exercise or injury. You can gain this relief with turmeric topically or by consuming the spice. Some people have sought relief from the inflammation of hemorrhoids using a topical ointment made from turmeric.
Turmeric Cures Gastrointestinal Problems
When your stomach seems to be your worse enemy and won’t let you be, use turmeric as a stomach soother. The spice is helpful for constipation, cramping and irritable bowel syndrome. Again, the anti-inflammatory effects of curcumin come into the picture here too, since it reduces the possibilities of developing ulcers, bleeding in the bowels and mostly stops irritation everywhere in the gut.
For that reason, holistic specialists recommend turmeric for patients suffering from Inflammatory Bowel Disease (IBD) and for worse conditions such as Crohn’s disease. The bit of dietary fiber content within turmeric can also support the digestive process.
Turmeric Supports Menstrual Issues
That time of the month is no fun at all. The discomfort, cramping, bloating, perhaps excessive bleeding and mood swings don’t cry, “a walk in the park on a spring day”! So, thank the heavens for turmeric, because once again due to its anti-inflammatory qualities, it can relieve most symptoms of menstruation. Find out how a high fat, low carb diet can affect female hormones.
Turmeric Prevents Cystic Fibrosis
Cystic fibrosis is a terrible disease which attacks the lungs with thick mucus and harms the pancreas. Studies have shown that the curcumin in turmeric can alter the protein-folding mutation that bring about the result of this fatal disease.
Turmeric Holds Off Cancer
Turmeric is among the best herbal treatments for prevention of many types of cancer alongside cat's claw. These two potent anti-proliferative herbs have been studied extensively. Research has linked the anti-oxidant properties of curcumin to the reduction of colon cancer cells and inhibits the growth of a protein that is necessary for tumor growth. Adding turmeric to your diet is a great preventive measure and can slow down the metastasis of cancerous growths. Taking steps to help lower the risk of cancer in your lifetime will greatly increase longevity.
Turmeric Detoxifies the Body
In addition to being able to knock out cancer, turmeric has the ability to detoxify the body. The organic compounds in turmeric can improve the liver function and cut down the toxic levels in the body by activating the lymphatic system so toxins are discharged easily. Therefore, if you suffer from liver ailments or toxicity, take advantage of the antioxidant qualities of turmeric.
Turmeric Improves Heart Health
Turmeric can help mend your heart due to its curcumin. No surprise there! However, turmeric contains vitamin B6, which quickly stops the production of homocysteine – a negative by-product the body makes that can harm the cell walls. When the walls in your body weaken, various problems in the heart can arise, such as high blood pressure and plaque build-up.
By now it’s a no- brainer that curcumin is an anti-inflammatory component, but when it comes to matters of the heart, it works directly towards balancing cholesterol levels by getting rid of excess LDL, the bad cholesterol, from the arteries and blood vessels. When this happens, you can prevent atherosclerosis. Merge this with stronger blood vessels and turmeric is the complete solution to a vast spectrum of heart problems.
Tumeric Is More Effective with Black Pepper
Turmeric and black peppercorns go hand in hand, because there is a chemical in black peppercorns called piperine. Piperine is important, since it makes curcumin in turmeric more bioavailable. Curcumin is very healthy, but it gets metabolized too quickly before the body can absorb it properly. Therefore, ingested turmeric with black pepper helps to make curcumin more bioavailable.
The reason for black pepper being turmeric’s co-operator is because it stops some intestinal digestive enzymes. When this situation happens, it boosts the amount of any drug or supplement that the body can take in. Another good point to mention is that it does not break down as fast.
Turmeric is an ancient superfood that you can find in supermarkets in its powder, or even original root form. Adding turmeric in your daily diet can give you good overall health and is very simple to do. Here are a few ways you can incorporate turmeric into your daily food intake.
This is an easy and healthy way to get the health benefits of turmeric. You can even add some warm spices like ginger and cinnamon if you want to be daring. Drinking golden tea before going to bed helps to relax you and is said to increase your immunity whilst you sleep. We love multi-tasking! Here’s the recipe.
A pinch of black pepper (to increase the curcumin absorption)
A small piece of fresh and peeled ginger root or ¼ of tsp ginger powder
Pinch of cayenne pepper (This is only if you like it spicy)
1 tsp honey or maple syrup (This is also optional and not for those who think they are sweet enough)
Put all the ingredients in a blender and combine until smooth.
When ready, pour the contents into a saucepan and heat up for 3-5 minutes over medium heat until its hot, but not boiling.
Serve in mugs, drink and enjoy the taste and health benefits of turmeric.
Perhaps a sweet beverage isn’t your thing and you are looking for something more savory. Here’s a turmeric broth recipe that will give the same health benefits in a pinch. Alternative broth recipe.
4 cups of broth
1 teaspoon of turmeric powder or freshly grated turmeric
1 tablespoon of finely grated fresh ginger (This is totally up to you)
3 cloves of minced garlic
1 tablespoon of apple cider vinegar
1/2 teaspoon each of cumin, black pepper and salt
Put all the ingredients in a saucepan.
Let the mixture simmer for five minutes.
Blend with a blender. If you like the chunky pieces, leave the broth as it is.
Serve and enjoy the great taste and antioxidants of turmeric.
What to Avoid in Turmeric
Always talk to your doctor if you are using turmeric as a remedy for any medical condition, pregnant or nursing. As a whole, turmeric in culinary use is very safe.
If you haven’t got on the turmeric bandwagon yet, don’t you think its time you should? It might make your fingers a little yellow, but you will reap the health benefits for years to come. Don’t forget it makes things a lot tastier too!
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The new buzz word in the health hemisphere is ‘MACA’. It’s mostly found in the mountains of Peru and has been used by the Incas for centuries. There’s a lot of hype about this humble root plant and some of you may be wondering should I believe all the build-up? Here is the rundown of what Maca can do for you and how to use it.
Maca Root or sometimes called Peruvian ginseng is a superfood that has been getting loads of people to their nearest health store. It’s no surprise, because it’s a superfood that the indigenous people of the Andes have been consuming for years. It’s classified as a root vegetable that’s an adaptogen. Adaptogens are plants with healing abilities such as Ginseng, Holy Basil, Ashwaganda and Licorice Root. Along with it’s awesome healing effects on the body and mind, Maca is pretty tasty. Maca isn't the only superfood you need to know about so we compiled our list of the Top 15 Superfoods You Need to maximize longevity.
So, there’s no problem getting a daily intake. The root of the plant is the only edible part and comes in several colors ranging from black to white. Surprisingly, Maca is considered a cruciferous vegetable, so it’s closest relatives are broccoli, cauliflower, cabbage and kale. It has to be grown at high altitudes, usually they are harvested in the Andes in Peru. Hence the extravagant cost, but it’s well worth it. Maca is usually grounded up into a powder, which you can purchase. Or else you can get your hands on Maca capsules or in a liquid form. If you want natural medicinal benefits, then stay tuned to find out what Maca can do for you!
The Nutrition Facts About Maca
Maca is chock-a-block with amino acids, phytonutrients, fatty acids, vitamins and minerals. There’s about 18% protein, 76.5% carbohydrates, 5% fat and 8.5% fiber. You certainly won’t miss out on any vital nutrients when you consume Maca Root. Here is a summary posted by NutritionData.com on the nutritional attributes of Maca:
Over 20 amino acids, including 8 essential amino acids
Fertility has become a growing problem for women over the years, hence the fact many women are turning to natural remedies. Research on animals has shown that Maca is a fertility enhancer, in particularly with females. That’s because it has the ability to raise the serum luteinizing hormone in the pituitary gland, which is related to fertility. It helps to produce multiple egg follicles that triumphantly mature, which is vital for ovulation and reproductive health.
Eases Menopause Symptoms
Maca Root is the ultimate hormone balancer. Studies prove that because its jam-packed with nutrients and phytochemicals consumers of Maca Root can enjoy the amazing effect it gives. The research concluded that Maca Root supplements fine-tune many of those bothersome menopause symptoms, like night sweats, depression, hot flashes, irritability and sleep disruptions.
Helps Polycystic Ovary Syndrome (PCOS) Sufferers
Seeing that Maca is a hormone balancer it makes sense for women with PCOS to get their hands on such a miraculous health supplement. The conditions cause women to have irregular menstruation, hormone imbalances and infertility. Some women may experience severe acne, hair loss and weight gain due to the hormonal imbalances. Maca has proven to help many women get their hormones back on track and alleviate symptoms.
Supports Bone Density
It’s very common for bones to become brittle as women age. Research on Maca’s effect on women going through menopausal symptoms have found that it boosts optimal bone density. Great news for women who have a history of osteoporosis, or those concerned about bone health.
Men Can Benefit from Maca Root Too!
Along with giving optimal health to those women, it provides good health to those with the XY chromosome. Maca Root can help men as they age combat sexual health, stamina and prostate cancer.
Supports Male Libido
Studies conducted at Memorial Sloan Kettering Cancer Center (MSKCC) found that research done on animals and humans taking Maca saw an improvement in male libido, sperm formation and movement. A study that came out in the 2002 publication of “Andrologia” wrote that 40 percent of men who consumed Maca supplements for three months saw an increase sexual desire during week 8 and 12. The individuals in the placebo group didn’t report a sexual increase.
Further study found that men who took Maca for four months had a considerable increase in sexual enjoyment, sperm count and semen value when compared to the placebo group. Another study found men who took Maca for four months had a significant increase in motility, sperm count and semen volume compared to placebo.
A Healthy Prostate
As men age the risk of prostate cancer increases. Males who are 50 years or older should do routine prostate check-ups, since they are at higher risk. Also, supplementing your diet with Maca Root wouldn’t hurt either. Maca benefits prostate health, however it depends on the color of the Maca Root. Remember when we told you in the beginning that the color of Maca ranges.
Well, studies that were conducted in 2009 on rats have found that when rats with an enlarged prostate condition were administered three types of Maca (black, yellow and red) the results were that red maca successfully shrunk the enlarged prostate, yellow maca had very little effect and black maca had none at all. Maca can be used to prevent prostate cancer from ever occurring. Again, since Maca is suitable for balancing hormone levels in the body, and prostate cancer is a hormonal related type of cancer, it promotes a cancer free environment while maintaining healthy hormonal levels.
Increases Sexual Function and Stamina
Basically, just think of Maca as nature’s Viagra, because it can improve erection issues. Research on 50 men with erection dysfunction were provided with a daily dosage of 2400 mg of Maca Root. During this 12-week treatment, they reported an improvement in erection and stamina. The difference between Maca vs Viagra for erectile dysfunction is that Maca works gradually, whereas Viagra has an immediate effect and has several health risks. Over time Maca proves to benefit sexual function over time without the unnecessary health risks that can happen when taking Viagra.
The Ways Maca Can Help EveryoneImprove Mood
If you are feeling down in the dumps, Maca can put that spring in your step again! Maca root has natural fatty acids that help to support your mood and general brain health. It’s so great in boosting your mood that researchers are trying to develop a natural alternative to cognitive-enhancement drugs. Taking Maca Root is ideal if you are looking for a natural way to stabilize problem-solving skills, mental function and rational thinking. Some medical professionals that gear towards holistic wellness will first suggest to patients to take omega 3 fatty acids (such as the types found in Maca Root) to relieve them of symptoms such as anxiety, depression and stress.
Feel More Energetic
Do you wake up and feeling a little blah? Find yourself exhausted just within a few hours within the day? Many who take Maca daily say they feel more aware, attentive, full of spark and have a bit more zest for life. However, be mindful that Maca can give you the positive attributes that coffee can, but without those nasty caffeine jitters. How it increases your energy moods is not exactly known. Although some studies believe that Maca helps to stabilize blood sugar levels, which eliminates energy spikes and dips. Also, it helps to look after adrenal health, which is important to balance mood and energy during the day. Momental Mind uses a similar mechanism of action by balancing green tea with natural caffeine with l-theanine to increase energy, alertness, and attention without causing negative jitters and anxiety that can kill your productivity.
How to Use Maca?
You can purchase Maca in powder, liquid or capsule form. If you choose to purchase Maca powder, there are a vast array of ways you can consume it. You can add Maca to smoothies, juices, protein shakes, cereals, energy balls and no-bake sweets.
What’s the Correct Maca Dosage?
This is a very common question and an important one too. The correct dosage of Maca depends on many factors from your age, weight, type of Maca and overall health. Find a list below to help you make wise decisions on how much Maca to take on a daily basis for maximum results.
Keep in mind that Maca is a food. Whether you get gelatinized or raw maca powder, it’s still food! However, it’s unlike other foods, because it’s a superfood that’s packed with lots of nutrition.
Can you overdose on it? Since Maca is a food and not a drug, supplement or herb its impossible to take too much of it. However, some people have claimed to experience increased heart rate and nervous energy when they consume too much Maca. So, start with small and conservative amounts and increase as you get used to Maca.
Take your body weight into consideration. How much you weigh, is a good place to start on the dosage of Maca you should be taking. The dosage we suggest are for those who weigh 160lbs (75 KG). People who weigh more, are recommended to take a higher dosage. Smaller individuals should begin with a lesser dosage.
What’s your overall health and age? After taking in your weight, you should consider your overall health and age. A 25-year-old swimmer can take more Maca than an 80-year-old retired person. Basically, keep in mind that the younger and healthier you are, the more Maca you can begin with.
Everybody’s different. Please note that no two bodies are alike. So even if you factor in age, health and body weight, you must remember Maca effects everybody differently. Also, since Maca is an adaptogen it will support your body with what it needs to balance within you, in particularly when it comes to hormones.
Maca for fertility. If you are taking Maca for fertility goals you may want to increase your dosage over time.
The recommended dosage levels are for a 40-year-old with good health and weighs 160lbs. If your weight is more or less, change the dosage to suit your needs. N.B. 1 teaspoon of Maca powder weighs approximately 3 grams.
Raw Maca – all colors including Red Maca, Black Maca and Yellow Maca
Daily – 3-9 grams (1-3 teaspoons) or 2-8 capsules
Raw Premium Maca
Daily Suggestions – 3-6 grams (1-2 teaspoons) or 2-8 capsules
Gelatinized Maca – all colors including Red, Black and Yellow Maca (N.B although Gelatinized Maca is more concentrated, we suggest the same amount to counterbalance for the fact that some nutrients have been destroyed when heating it).
Daily Suggestions – 3-9 grams (1-3 teaspoons) or 2-8 capsules
Gelatinized Premium Maca
Daily Suggestions – 3-6 grams (1-2 teaspoons) or 2-8 capsules
Daily Suggestions – 2-4 drops (1/4-1/2 teaspoon)
Is Maca Root Safe?
Maca is generally safe, but fresh Maca Root may have adverse side effects, so boiling it first is usually recommended. If you suffer from thyroid conditions, you may want to be careful with Maca. The reason why is because Maca contains goitrogens, which can meddle with normal thyroid function. Furthermore, pregnant or breastfeeding women should take the advice of their doctor before consuming Maca.
We believe the indigenous people of Peru were on to something when they discovered the Maca Root. Luckily, we don’t have to travel the high altitudes of the Andes to revel in the fantastic health benefits of Maca. A short trip to your online or nearby health shop is all it takes to experience the amazing health effects of this weird and wonderful cruciferous vegetable.
Where can I buy Mind & Mend Nootropics?
You can buy Nootropics in the supplement aisle of your favorite local health food store, otherwise you can purchase from online retailers like Amazon.
You may have seen pomegranates in your local supermarket and thought, “What on God’s green earth are those?” They are really nothing to be intimidated about. Yes, their red thick skin and funny stem, that looks like a crown, is a smidgen standoffish. However, you might think twice about passing out on this extraordinary fruit when you realize the amount of wellness each one can punch out.
History and Facts About Pomegranates
Pomegranates are believed to have originated from ancient Persia, which is today known as Iran. It’s the first country to cultivate and grow pomegranate plants. Today in Iran these fruit trees and bushes are seen in many places throughout the Iranian landscape. These pomegranate trees and bushes are a sure tell sign where ancient settlements used to be thousands of years ago. Some pomegranate plants and seeds even date back to 1000 B.C.!
For several decades the Middle East cultivated pomegranate fruit trees. Then Georgia and Armenia grew the tree for some years before the Spanish and other Mediterranean countries got hold of the seeds and plants. One pomegranate tree is named after the Spanish city Granada. Eventually, the pomegranate was introduced to China and North America.
Here are a few more interesting historical facts about pomegranates:
Wild pomegranate plants date back 4000 years ago.
There’s evidence to suggest that pomegranates were cultivated before the time of Moses.
Indian royalty considered pomegranates a sacred fruit and used pomegranates in their rituals and banquets.
The Spanish Conquistadors brought pomegranates to America.
Some scholars believe the “Tree of Life” that is mentioned in the Bible was a pomegranate tree.
Traders of the ancient days referred to pomegranates as “fruit of paradise”.
Jewish rituals in the past praised and worshipped the pomegranate because it apparently contains 365 seeds to coincide with the 365 days of the year.
The robes of the Jewish priests were colored with the dye that was made out of pomegranates.
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The Health Benefits of Pomegranates
The pomegranate is an unusual fruit since the only edible part are the hundreds of seeds called arils. These arils are full of fiber, vitamins, minerals and plant compounds. Pomegranates are the healthiest fruits you can consume and have astonishing benefits for your health and may reduce the risk of several diseases. Here are a few health advantages that consuming pomegranates can bring:
Lowers the Risk of Heart Disease
Heart disease is the leading cause of early onset death. Pomegranates benefit those with heart disease because they have a fatty acid called punicic acid, that hinders the several steps that lead to heart disease issues. Research carried out on 51 people with high cholesterol and triglycerides took 800 milligrams of pomegranate seed oil per day for a month. Results showed lower triglycerides for each of the participants in the study.
Further research on individuals with type 2 diabetes and high cholesterol saw a huge reduction in their LDL cholesterol when they consumed pomegranate juice. Also, in animal and human studies pomegranate juice has been linked to protecting LDL cholesterol particles from oxidation. This is a vital factor when someone is on the road to heart disease.
Pomegranate Juice Helps Erectile Dysfunction
Besides improving LDL cholesterol, men who want to improve under the sheets can benefit greater from a glass or two of pomegranate juice per day. Oxidative damage is a cause of erectile dysfunction, since it blocks blood flow in every area of the body, including erectile tissue. Research conducted on rabbits saw that pomegranate juice is advantageous in boosting blood flow and erectile response. Ginkgo also helps with performance issues as a natural vasodilator that helps to open up restricted blood vessels.
Pomegranates Improve Memory
Do you lose your keys a lot? Forget blatant facts or people’s names? There’s some evidence to suggest that pomegranates can help you regain your memory. A study conducted on surgical patients found that memory deficiency was prevented with 2 grams of pomegranate extract. Further study on 28 elderly participants, who had memory complaints, took 237 ml (8oz) of pomegranate juice per day reported to have improvements in verbal and visual memory. Also, studies on mice suggests that pomegranates may help combat Alzheimer’s disease.
Pomegranates Have Lots of Important Nutrients
Pomegranates are red, round and kind of look like an apple with a crown-shaped stem. The skin of the pomegranate is thick and inedible. However, when you crack open a pomegranate, you will be amazed to see the hundreds of edible seeds called arils that will surely blow your mind. You can eat the arils, as is raw, or process them into a pomegranate juice. The pomegranate is sometimes known as Punica granatum and is a shrub that grows red fruit. Pomegranates are classified as berries and the pomegranate fruit is approximately 5-12 cm (2-5 inches) in diameter.
Pomegranates have an extraordinary nutrient analysis. One cup of arils (174 grams ) contains the following nutrients:
Pomegranates Have Two Plant Compounds for Optimal Health
Pomegranates contain two exceptional substances that bring about most of pomegranate’s health benefits. The first substance is called punicalagins. They are very effective antioxidants contained in the pomegranate’s juice and peel. Punicalagins are so strong that they have three times the antioxidant activity compared to green tea or red wine. The other substance is punicic acid, which is also referred to pomegranate seed oil, the fatty acid of the arils. It acts as a kind of conjugated linoleic acid that has impressive biological effects.
Pomegranates are Anti-Inflammatory
Many deadly diseases are triggered by chronic inflammation such as cancer, heart disease, type 2 diabetes, obesity and Alzheimer’s disease. The antioxidant properties of punicalagins have potent anti-inflammatory properties. Studies have shown that they lower the inflammation in breast cancer and colon cells as well as the digestive tract. Another study performed on diabetics found that taking 250 ml of pomegranate juice per day for a duration of 12 weeks reduced the inflammatory blood marker C-Reactive Protein (CRP) and interleukin-6 by 32% and 30%, accordingly.
Pomegranates Help Fight Prostate Cancer
The most common cancer that men must look out for is prostate cancer. Studies show that pomegranate extract can put the brakes on cancer cell production, and besides that lead to cell death (apoptosis) in cancer cells. Phosphatidylserine can identify apoptosis. Prostate cancer has a blood marker referred to as Prostate Specific Antigen (PSA). When a man’s PSA levels doubles in a very small space of time, there’s an increased risk of death by prostate cancer.
Also, pomegranate juice was used in a human study and the results were compelling. About 237 ml (8 oz) of pomegranate juice were given to each participant per day, which saw an increase in the PSA doubling time from 15 months to 54 months. These results are very significant. Afterwards, a follow-up study proved the same results using a kind of pomegranate extract referred to as POMx.
Pomegranates Can Also Combat Breast Cancer
As prostate cancer is the leading cause of cancer in men, breast cancer is a common cancer in women. A laboratory study found the use of pomegranate extract can prevent the reproduction of breast cancer cells, and can also eliminate them.
Pomegranates Reduce Blood Pressure
Hypertension, or high blood pressure, is one of the leading factors of heart attacks and strokes. Research on people who suffer from high blood pressure saw a massive decrease after ingesting 150 ml (5 oz) of pomegranate juice per day for 2 weeks. A similar result for systolic blood pressure was found in other studies. Alpha lipoic acid can also lower blood pressure.
Pomegranates Ease Arthritis and Joint Pain
Arthritis is inflammation of the joints and is a common ailment in Western countries. The plant substances in pomegranates have anti-inflammatory effects, which is why eating or drinking pomegranate juice is so effective to treat arthritis. What’s even more intriguing is that laboratory studies have concluded that pomegranate extract blocks specific enzymes that are responsible for damaging joints with people prone to osteoarthritis. Wheatgrass is additionally a powerful anti-arthritis agent given it's high chlorophyll content. Supplements with wheatgrass not only improve arthritis & arthritic symptoms but can also fight cancer at the cellular level.
Pomegranates Can Fight Against Bacterial and Fungal Infections
Again, the unique plant compounds in pomegranates help combat damaging microorganisms. They are advantageous against certain kinds of bacteria and the yeast Candida Albicans. Caprylic acid, a medium chain triglyceride (MCT), or healthy fat has been found to also be effective in remedying certain candida infections.
The anti-bacterial and anti-fungal effects that pomegranates offer can also protect you against infections and inflammation in the mouth such as denture stomatitis, gingivitis and periodontitis. A glass of pomegranate juice without any added sugar can prevent dental plaque. This is because the tannins, polyphenols and ellagic acids that pomegranates have prevent plaque from forming, which causes bacteria.
Pomegranates Can Make Your Work Out Better
Finding your daily exercise routines to be a major struggle? Have no fear, because pomegranates are so rich in dietary nitrates. These nitrates are necessary to improve exercise performance. In a scientific study with 19 athletes running on a treadmill, each were given 1 gram of pomegranate extract 30 minutes before exercise. This significantly increased blood flow and delayed the onset of fatigue, whilst increasing exercise efficiency.
Pomegranates Can Help You Make a Baby
Seeing that pomegranate seeds are very high in estrogenic properties; some research suggests that consuming pomegranates can aid women with fertility issues. Improving fertility isn't just desirable for many women, but for men as well. Zinc picolinate has demonstrated positive results in improving fertility in men.
Pomegranates Increase Immunity
You have heard the saying, “An apple a day, keeps the doctor away”. However, start replacing your apples with pomegranates. You won’t feel sorry you did, because pomegranates contain 15% of the daily Vitamin C that’s needed for a healthy immune system.
Pomegranates Make You Look Young
You may have seen a vast amount of cosmetic and beauty creams using pomegranate extract to promote a youthful and vibrant skin. Pomegranate oil has a non-greasy texture, which is ideal for making serums. The oil is great in moisturizing the skin, regenerates damaged skin like pigmentation and age spots, treats acne and has anti-aging properties. Pomegranates aren't the only youth promoter. Adding collagen into your diet can increase skin turgor, that's the elasticity component that decreases as we age and leads to a slower recoil of tissue that is stretched or stressed. Supplementing collagen in your diet will help keep your skin healthy, tight, and vibrant and even reduces the incidence of wrinkles.
How to Deseed a Pomegranate
Now that you know about all the great and wonderful things that pomegranates can do for your overall well-being, how do you deseed them? Have a look at the steps below to successfully deseed a pomegranate to get on the path of good health fast!
Step 1: Take a pomegranate and roll it out to loosen the seeds.
Step 2: Get a sharp knife, score the middle and rip it open in halves.
Step 3: Take each half over a bowl, with the seeds facing down and tap the skin with a spoon, squeezing a little from time to time to release the seeds.
Step 4: When ready, put the seeds in a bowl of water. You will notice that the seeds will float, whereas the pith will sink. Discard the pith, drain the seeds and then eat your delicious and health benefiting pomegranate till the cow’s come home.
Alternate Method to open and deseed a pomegranate:
Step 1: Make a shallow cut 360 degrees around the pomegranate. Feel the knife just breach the hard outer shell. Cut too deep and you'll puncture the seeds.
Step 2: Cut into quarters to increase surface area of exposed seeds.
Step 3: Fill a bowl full of cold water, submerge the pomegranate and begin to deseed with light-moderate pressure.
Step 4: You will notice that the seeds will float, whereas the pith will sink. Discard the pith, drain the seeds and then eat your delicious and health benefiting pomegranate till the cow’s come home.
Different Ways to Eat Pomegranates
Considering the mere size of a pomegranate seed, they are very versatile. You can add them to a wide range of dishes that are sure to impress your guests, and obviously yourself. A few ways you can consume pomegranates are on its own as a healthy and sweet snack instead of reaching for a candy bar. If you don’t want to make pomegranates the star of the show, they work well as an accompaniment to other meals, such as savory and fruit salads, tagines, stews, yogurt, cereal and freshly squeezed.
Do Pomegranates Interfere with Any Other Medications?
Some people have reported experiencing interactions when consuming pomegranate and pomegranate juice while on certain medications. Particularly, drugs associated with high blood pressure and statins. Always consult with your doctor first before eating pomegranates, or drinking their juice, if you are taking prescribed medications.
There are so many amazing health benefits of pomegranates that we can go on forever. However, we won’t and will stop here. We leave it up to you to discover the wonders of the magical pomegranate fruit. Don’t you think it’s time you to got acquainted? This ancient fruit has been around for centuries for very good reason, it’s powerful, healthy and makes you shine from within.
Where can I buy Mind & Mend Nootropics?
You can buy Nootropics in the supplement aisle of your favorite local health food store, otherwise you can purchase from online retailers like Amazon.
How’s your daily intake of greens? Do you try to include them in your daily diet? Whether or not you enjoy your greens, you should consider adding oat grass to your diet.
Oat grass can be found in the Mediterranean region and in North Africa, and it comes from the same family as wheatgrass and barley grass. These plants make up what is known as the “cereal grass family.” Oat grass can reach up to 1.5 meters in height, and has yellow roots. For these reasons, ancient Romans and Greeks thought this plant was a wild oat and fed it to their animals instead.
Fast forward to today, where oat grass is considered a superfood because of the effects it has on your brain. Oat grass has incredible nutritious benefits, but most nootropic stacks have ignored the benefits and opted not to include it in their blends. This is largely to cut costs.
Oat grass contains essential vitamins and minerals such as vitamins A, C, E, and K. B vitamins, beta-carotene, calcium, folic acid, and protein are also nutrients that can be gained from eating oat grass. Additionally, oat grass contains tricin, a recently discovered flavonoid that has rich antioxidant (protect against free radicals), cardio-protective (heart strengthening), and anti-aging properties.
Daily human life involves stress and pollution, as well as encounters with other harmful substances that destabilize the body and make us weaker. Oat grass ensures that free radicals aren’t freely roaming around in your brain and body, keeping you healthy and your system well-functioning. Oat grass also lessens the effects of oxidative stress, which means fewer free radicals in the body.
Say Goodbye to Stress and Anxiety with the Help of Oat Grass
Stress isn’t good for the brain or the body. Did you know that even short-term stress can affect your memory and your ability to learn?
While stress may seem inevitable, there are things you can do to ensure that your brain is in tip-top shape – one of them is taking oat grass. This is because the nutrients in this plant can change the pattern of brain waves, especially during stressful situations. These brain wave patterns positively affect the area in your brain that controls cognitive performance. Once stress is kicked out of your system, you can easily focus and concentrate on the task required of you. Plus, you will be able to get a good night’s sleep, which will lead to a better mood the following day.
In addition to relieving stress, oat grass can reduce anxiety. Oat grass is a beneficial nervine herb, which calms, soothes, and nourishes your nervous system, giving enhancing your overall well-being.
Oat Straw as a Means of Increasing the Brain’s Supply of Dopamine
Dopamine is a neurotransmitter essential in releasing hormones, keeping you motivated, and controlling and maintaining a positive mood. When there is not enough dopamine in your body, you are more prone to conditions such as Parkinson’s disease.
A decrease in dopamine is what oat grass aims to prevent. It helps to increase the availability of dopamine in your brain, and keeps you in a positive and energetic mood throughout the day.
This leads you to ever more psychological and health benefits.
Oat Grass Minimizes Addiction
Admit it. Occasionally, you drink too much alcohol. You may have even tried smoking more than once in your life. Unfortunately, these indulgences can become your support system, leading to addiction.
Oat grass and the positive effects of dopamine can address addiction issues. Keep in mind, dopamine is released in your brain every time you do something that you enjoy or that gives you pleasure. Alternately stated, dopamine and serotonin are largely responsible for your feelings of elation.
Take the case of smoking. Every time you light a cigarette, dopamine is released by the hypothalamus, causing the “happy sensation” you feel. Once you quit smoking, the availability of dopamine is lessened, and the withdrawal symptoms you experience, such as a decrease in mood, heart palpitations, and headaches can increase. Oat grass ensures that your brain continues to get that constant supply of dopamine, keeping you up and running. Most importantly, oat grass helps you to address your addiction issues, which is a big boost to your overall health.
Maintain Good Health and Longevity by Drinking Oat Grass
There is a reason that oat grass is considered a super-food. It contains essential fatty acids that promote good health and longevity, and helps to keep your body functioning optimally.
The benefits of oat grass don’t stop there. Other essential nutrients such as zinc, folic acid, biotin, selenium, and pantothenic acid help you recover from sickness, promoting and maintaining optimal general health.
Oat Grass to Boost Sex Drive
Not in the mood for some alone time with your partner? It’s okay if this happens once or twice, but saying “no” too much of the time can create problems in a relationship. This can even contribute to depression, because certain needs are not being fulfilled.
Oat grass is a solution for a natural boost in sex drive. It helps increase testosterone and blood flow in the body, which leads to greater sexual desire and performance inside the bedroom.
For these reasons, oat grass has been labeled as “natural Viagra.” Please note though, that further studies are needed to prove this claim and much of the evidence in favor of is anecdotal. It may make a difference for you as everyone's composition is different and is rather difficult to nay say with a one size fits all mentality.
Boost Cognitive Performance through Oat Grass
Do you feel that your memory isn’t as sharp as it was before? Are you having a hard time answering questions on exams? Oat grass could help you improve your cognitive performance.
According to a study published in Journal of Alternative and Complementary Medicine, oat grass and oat grass extract supplements helped improve the cognitive performance scores of study participants. At the same time, the study recorded an improvement in attention, ability to maintain focus, and an increase in concentration levels while performing tasks.
If you suffer from mild cognitive impairment, or are at risk for this condition, oat grass supplementation could positively alter cognitive performance and the ability to focus and concentrate.
Oat Grass Professional Recommendation
Oat grass supplementation is safe, and you have nothing to worry about when taking it. Nonetheless, don’t take more than is recommended. Experts recommend one capsule or tablet, and maximum of four grams per day, because high doses of any one substance have the potential to cause adverse effects. When taken in powder from, up to four grams per day is recommended.
It is also advisable to check the label for the recommended dosage. Take note that each product varies when it comes to proper dosage. Read the instructions to avoid experiencing adverse side effects.
If you’re planning to drink oat grass as tea, do not drink more than a maximum of three cups per day.
Side Effects of Oat Grass
Oat grass is safe for consumption in most adults. However, if you have a gluten allergy, it is best to stay away from oat grass in order to avoid unwanted side effects. It is not advisable for pregnant and nursing women to take oat grass, as the side effects have not yet been studied. Additionally, it is possible for oat grass to cause digestive tract issues such as bloating, so it is important to be aware of such symptoms if you are taking it. If you experience adverse side effects, consider reducing your dosage to minimize symptoms. It is possible that you are taking more than your gut can process, and minimizing your intake may provide relief. If decreasing your intake does not work, remove oat grass from your diet completely.
Oat Grass to Improve Your Health
The bottom line is this: oat grass is among the healthiest foods you can feed to your brain and body. If you are feeling plagued by stress, or going through each day lacking energy, or if you are dealing with mild memory issues, and even addiction, remember that oat grass can help.
Jam-packed with nutrients, oat grass has the ability to rid free radicals from the body while ensuring that you have the antioxidants you need. Oat grass also contains chemical compounds that can treat stress and anxiety, as well as improve your brain health and cognitive performance. Remember, oat grass is often touted as the “beneficial nervine herb.”
Where Can I Buy Oat Grass Supplements?
Oat grass supplements, whether in tablet, capsule, or powder form, are available in your local health food stores. You can also get them on Amazon or directly from the manufacturer’s website.
Momental MIND includes a full profile of organic greens including oat grass.. MIND is a daily nootropic blend containing natural ingredients such as alfalfa leaf, barley grass, cat’s claw, and spirulina, collagen, among many other ingredients. MIND keeps your brain healthy, and keeps you up and running throughout the day.
If you’re feeling stressed, you can combine MIND with Momental MEND. Just like MIND, MEND contains natural ingredients that are specially formulated to reduce your stress and anxiety levels, keeping you relaxed. MEND also repairs damaged neural tissues and helps you to achieve deeper and restorative sleep throughout the night.