Mushrooms and cognitive performance

Mushrooms are really hot in the supplement industry, and for good reason. Mushrooms have been shown in several recent studies (including this one) to improve cognitive function and reduce the risk of cognitive impairment. In other words, mushrooms help you think better.

While there is very good reason to believe that mushrooms can help brain function, other claims about mushrooms show promise but need further evaluation. There are studies currently underway evaluating mushroom benefits in the areas of increased immune function (including cancer-fighting power), cardiovascular benefits, and physical endurance.

Here is an interesting note: In regard to cognitive function in particular, the older you are, the more beneficial mushrooms seem to be.

If you choose to try to get more mushrooms into your diet, current science suggests that you should probably go for variety rather than focusing on just one type. Gone are the days when you had only one option in the grocery store. Experiment and have fun while trying varieties such as reishi, turkey tail, chaga, shiitake, white button, and cordyceps. And of course, if you don’t eat a lot of mushrooms in your diet, you can purchase mushroom supplements.

Ashwagandha may improve aerobic fitness

A recent clinical trial showed that supplementing with ashwagandha doesn’t have much of an effect on muscle size or strength, but it can improve VO2max, a measure of aerobic fitness.

In our opinion, for many reasons, ashwagandha is an enormously impressive herb, and one that many should consider adding to their supplement regimen. It has been the subject of many clinical studies and has numerous documented health benefits, including stress relief, improved sleep, and sexual health.

 

Photo by Guido Blokker on Unsplash

If you follow us at all, you have probably heard us talk about Examine.com.

Examine.com does not sell products, and they provide an unbiased, clinically-based repository for incredible information about herbs, supplements, diets, and other natural health topics.

In my opinion, the most valuable resource from Examine.com is their clinical study database. They keep track of every clinical study being released and use the results to grade various herbs and supplements in terms of effectiveness for specific health conditions. For example, you can see exactly what scientific evidence backs up the use of ashwagandha for helping with stress.

That is our wheelhouse. We refuse to sell supplements based on flimsy evidence, anecdotes, flashy stories, or even historical use. Just because a culture from a few thousand years ago used a particular herb for a particular use does not mean they knew what they were doing. The well-meaning uncle that tells you about his miracle herb may not know what he is talking about either.

What matters is the hard science.

If you are a casual user, Examine.com is probably not for you. It is a paid service that costs about $200/year.

On the other hand, if you are a hardcore believer in health supplements and are spending significant money on them for yourself and/or your family, you might want to consider giving it a try. You will get great value from it, and in some cases, it will probably help you save way more than the cost of the subscription.

Here is a link where you can try it for free for 7 days. (If you end up subscribing, Caring Sunshine will earn money from your subscription.)

 

Photo by Drew Hays on Unsplash

A recent published study found that people experiencing mild cognitive decline can improve their condition with simple lifestyle improvements.

Here are the lifestyle improvements that were evaluated in the study and found beneficial:

• Dietary
• Supplements
• Exercise
• Stress management
• Social support

There is a lot that I could discuss about this. I won’t go into how the participants were evaluated, but I do want to give specifics about those five lifestyle factors. Here is exactly what the participants were asked to do:

Dietary
Low-fat, balanced vegan diet (14%–18% of calories from fat, 16%–18% from protein, and 63%–68% from carbohydrates) based on the consumption of whole foods (fruits, vegetables, legumes, soy, whole grains, and nuts and seeds).

Supplements
Daily supplementation with a multivitamin/mineral, fish oil, curcumin, vitamin C, vitamin B12, magnesium, CoQ10, lion’s mane, and probiotics.

Exercise
Daily walking (at least 30 minutes) and strength training performed at least 3 times per week.

Stress management
Daily meditation, yoga, and breathing exercises performed for a total of 1 hour.

Social support
One-hour group meetings held 3 times per week under the supervision of a licensed mental health professional, with the goal of increasing emotional support and improving communication skills.

Observations about this study

The problem with this kind of study is that there are too many factors being evaluated to isolate exactly what made the improvement. Was it the supplements? The exercise? A combination of several things?

On the other hand, this study does pass the smell test. Based on numerous other studies, we know that all of these factors improve health, including mental health.

If you are concerned about your mental health/acuity, you could do the health regimen exactly as described in the study, but that is not necessary. That particular health regimen is not in itself some kind of magic bullet. What you should do instead is simply resolve to improve your lifestyle in these areas: eat better, exercise more, take supplements, manage your stress, and look for more ways to stay socially connected.

None of us are perfect. We all are going to fail some of the time in implementing these five lifestyle improvements into our lives. Do it anyway. Your health depends on it–not just mental acuity but pretty much every other area of your health.

This article is written by Steven Horne, a master herbalist.

If you haven’t thought much about urinary health, you’re not alone. Most people don’t think about this important bodily function until they have a problem.

But, a lot of people do have issues with the urinary system. Common problems include urinary tract infections (UTIs), interstitial cystitis, kidney stones, incontinence, prostatitis, and benign prostatic hyperplasia (BPH).

Not all urinary problems are obvious. Moderate urinary dysfunction can underlie many other health issues, including blood pressure, mineral imbalances, weakness of the bones and joints, osteoporosis, and more.

In this article, we will discuss simple and natural ways to support the urinary system and address various urinary problems.

Dilute and alkalize

Two of the most important things you can do to improve any urinary system problem are drinking enough pure water and balancing your body’s pH levels. If you’re experiencing any urinary health problems start by making sure you’re properly hydrated and alkalized.

Most people don’t drink enough water. They drink coffee, tea, soda, energy drinks, fruit juice, milk, alcohol, and other beverages instead. However, when it comes to the health of the urinary system, most of these beverages aren’t going to help kidney function. Many, in fact, cause stress on the urinary system because they increase the acid load the kidneys must filter. This is particularly true of sodas and energy drinks, which are very acidifying.

It’s been said that “the solution to the pollution is dilution,” and drinking at least 6-8 cups of water daily is important for good health. That’s about one and a half to two quarts a day. If you’re a larger person, live in a hot, dry climate, or are exposed to a lot of chemicals you will need more. The most important key to determining if you’re drinking enough water is urine color, which should be pale yellow. If your urine is darker, you need to drink more water.

There is one exception to this rule. Certain nutrients, like B vitamins, will color the urine bright yellow if you take them. Even then, however, you should try to drink enough water to keep your urine a lighter color.

It also helps to adopt a more alkaline diet, which involves eating a lot of fresh fruits and vegetables and a minimal amount of grains and sugars. Too much animal protein can also be acidifying.

Urinary Tract Infections (UTIs)

UTIs are typically treated with antibiotics. Unfortunately, frequent use of antibiotics disrupts the friendly bacteria in the colon, weakening the immune system and making one more prone to future UTIs. Yeast infections can also lead to UTIs, and antibiotics are ineffective in those situations.

The first protection against UTIs involves cleanliness. Because women have a much shorter urethra, they are five times more prone to UTIs than men. Focusing on keeping that area clean can help prevent UTIs.

There are herbs that you can take to help prevent UTIs. Research shows that cranberries can inhibit bacteria from adhering to urinary passages, which helps prevent bladder infections. So, if you’re prone to frequent UTIs, consider drinking unsweetened cranberry juice daily or taking a herbal formula containing cranberry daily for prevention.

For active UTIs, cranberry doesn’t help much. Here, it’s best to use herbs containing arbutin or berberine. Arbutin is a substance that is changed in the kidneys to form hydroquinone, a powerful urinary disinfectant. It is most effective when the urine is alkaline. Uva ursi and pipsissewa contain this compound.

Berberine-containing herbs include goldenseal, Oregon grape, barberry, and coptis. Berberine itself can be taken as a supplement; it is an antibacterial agent that is excreted via the kidneys, disinfecting the urinary passages.

These herbs are usually combined with diuretics like juniper and buchu to fight infections. Look for a herbal formula that contains diuretics combined with infection-fighting herbs. Uva ursi works well as a tea. Drink about half to one cup a day.

Urinary Tract Inflammation

Several inflammatory diseases affect the urinary system. Interstitial cystitis (or just cystitis) is inflammation of the bladder, which can make the bladder irritable and cause a frequent urge to urinate. Urethritis is inflammation of the urethra, the tube that drains urine from the bladder. This can cause painful, burning, or scalding urination. The kidneys can also become inflamed, a serious condition called nephritis.

When urinary system inflammation is present, the urge to urinate frequently or pain while urinating causes many people to drink less water. This makes the problem worse, as the body needs water to dilute the irritants causing the inflammation and/or flush out the infection. So, drink more, not less water, when dealing with urinary inflammation.

Three of the best remedies to ease the burning or scalding sensations are cornsilk, marshmallow, and kava kava. Kava kava is especially helpful for painful urination as it is mildly analgesic. Cornsilk and marshmallow soothe the inflammation and burning. Stimulating diuretics like juniper and buchu are not good choices for urinary tract inflammation and should definitely be avoided in nephritis, but you can use some of the tonifying diuretics, like dandelion, goldenrod, and cleavers with these soothing urinary remedies.

Prostatitis and BPH

In men, the prostate sits just under the bladder, surrounding the urethra. Prostatitis is when the prostate becomes inflamed and swells, making urination difficult. The prostate can also enlarge due to overstimulation by estrogens, a condition known as benign prostate hyperplasia (BPH).

Nettle root, pygeum bark, and saw palmetto can all help reduce prostate swelling or help shrink the prostate, thus aiding urine flow. Zinc and omega-3 essential fatty acids may also be helpful. Consider using a prostate formula containing these ingredients. For prostatitis, choose a formula containing diuretics and herbs that fight UTIs.

Urgency and Incontinence

Incontinence occurs when the sphincter muscle at the bottom of the bladder cannot retain urine. This can be caused by UTIs, constipation, or foods and substances that irritate the bladder such as spices, caffeine, alcohol, blood pressure medications, and muscle relaxants. It can also be related to a lack of tone in the sphincter muscle that controls urination.On the other hand, many people have problems with the frequent urge to urinate, followed by scanty urination. This is often because the person isn’t drinking enough water. Their urine is too concentrated and irritates the bladder.

Again, if you have these problems, don’t try to solve them by reducing water intake. Instead, drink the water you need and use herbal remedies to strengthen the sphincter muscle and ease irritation.

Avoid substances that irritate the bladder. To reduce the urge to urinate frequently, stay well hydrated and use soothing diuretics like cornsilk, marshmallow, and pipsissewa. Pipsissewa is very helpful for UTIs, cystitis, and irritable bladder.

For incontinence, it can be helpful to tone the urinary sphincter muscle with a urinary astringent such as uva ursi or horsetail. Both will work better when taken as tea and sipped frequently throughout the day. You can also use a tincture or extract and take ten drops with water every 3-4 hours.

Nighttime Urination

Bedwetting in children and the need to wake up frequently at night in adults are related conditions. Children wet the bed because they usually do not wake up to urinate at night, whereas adults who have developed more sphincter muscle control will wake up with the urge to urinate. The problem of bedwetting normally resolves itself as children get older, but for adults, it often gets worse.

Some specific herbs that can help reduce the urge to urinate at night include astragalus, schisandra, licorice root, and asparagus root. These herbs help the body hold onto moisture. Drinking more water during the day and less water in the evening also helps.

It’s also helpful to avoid sugary foods before bedtime in favor of a light protein snack. Giving children licorice root and magnesium may also help.

Edema

One of the obvious problems that can arise from poor kidney function is water retention, also called edema. The symptoms of edema are fairly obvious—swollen ankles, feet, hands, and puffiness under the eyes. If you suffer from chronic edema, first get a medical checkup to determine the cause, as water retention can be a sign of congestive heart failure and other serious diseases.

If the problem is kidney-related, herbal diuretics can be used in place of diuretic drugs to help promote better kidney function and reduce edema. This is one situation where herbs can actually work better than drugs. Potassium is important for healthy kidney function, but diuretic drugs tend to deplete potassium levels, while many herbal diuretics supply potassium.

There are two basic kinds of herbal diuretics: those that stimulate the kidney to produce more urine, and those that help to tone the kidneys and improve their function. Stimulant diuretics include juniper berry, buchu, and uva ursi. Tonifying diuretics include dandelion, parsley, goldenrod, cleavers, cornsilk, nettles, and eucommia bark.

Dandelion leaf is a better diuretic than dandelion root, because it is a better source of potassium, but both will aid urinary function. Parsley is also rich in potassium and is a gentle urinary stimulant, especially when eaten fresh.

Kidney Stones

Kidney stones are typically formed from calcium oxalate and result from an over-concentration of minerals in the urine.

Passing kidney stones can be excruciatingly painful, so it’s better to prevent them than to treat them. Prevention starts with staying well hydrated and keeping the system alkaline by avoiding acid-forming beverages and foods such as caffeinated and carbonated beverages. It also helps to avoid foods that significantly increase urinary oxalate including nuts (especially peanuts), chocolate, and tea. Magnesium and vitamin B6 are good supplements to take to prevent kidney stones.

If you get a kidney stone, you can help it to pass by taking lithotripic herbs such as hydrangea or gravel root. Lemon water also helps.

Here’s a good program: Mix the juice of four fresh lemons in a gallon of distilled water and drink this while fasting. Take four capsules of hydrangea every two to four hours. One capsule of kava kava can be taken with the hydrangea to relax urinary passages and ease pain. Marshmallow and/or cornsilk can taken to soothe urinary membranes while the stone is passing.

 

Photo by Robina Weermeijer on Unsplash

Ashwagandha is currently one of the hottest herbs in the supplement industry. Today, let’s take a brief look at why.

First, like any other industry, understand that the supplement industry is susceptible to fads. Over the past 25 years, I have watched numerous herbs become insanely popular for a few years and then become largely forgotten. In a lot of cases, as it turns out, the marketing and science behind them turned out to be sketchy.

To be honest, I am not proud of that. I have said this many times: just because the supplement industry is not the drug industry does not mean everyone in it is a saint. The supplement industry is full of snakes and snake oil. This is why I tell you over and over to stick with brands you trust.

Now, let me climb down off that soapbox and talk about ashwagandha.

As I have discussed many times, Caring Sunshine believes that science is the best way to know if a product works or not. In particular, I am referring to clinical studies.

When I want to know about clinical studies for a particular herb, I go to Examine.com (subscription required) which keeps track of all the studies going on and grades herbs/supplements based on the results of those studies for specific health conditions.

The good news is that lots of clinical studies are being done on supplements, and we have never had more legitimate substantiation for taking supplements.

That is especially true for ashwagandha. Ashwagandha has been the subject of scores of clinical studies, and the results have been astounding. In fact, Examine rates ashwagandha at an A or B level for many health conditions, meaning there are multiple, credible health studies that support its use for those health conditions.

Here is a list of the health conditions for which ashwagandha has shown great promise:

• Power output
• Executive function
• Heart rate
• Triglycerides
• Blood glucose
• Oxygen uptake
• Aerobic exercise metrics
• Follicle-stimulating hormone
• Depression symptoms
• Sleep quality
• Cortisol
• Various sexual conditions

Ashwagandha is being studied for many additional health conditions and while it shows promise for many of them, more research is still needed.

In a nutshell, ashwagandha is far more than just a passing fad. It is a very valuable herb that helps a lot of people. Keep your eyes on it.

Photo by Shruti Mishra on Unsplash

I am a big fan of Examine, which summarizes ongoing clinical studies that are being published. Here are a few recent studies of interest:

Zinc may reduce the duration of colds. In this study, people who took zinc were able to shorten the duration of colds by about 2.5 days. However, the study did not show that taking zinc would prevent colds.

A high intake of olive oil reduces mortality risk and risk of cancer and cardiovascular disease. Don’t ever fall into the trap of thinking that oils are bad for you. Your body needs them.

Eating a low carb, high fat diet may increase LDL cholesterol and the risk of cardiovascular disease. If you know people who are on keto diets or similar low carb/high fat diets, you might want to share this link with them. Remember: any diet that feels unbalanced and unnatural probably is not a great choice.

 

 

Photo by Drew Hays on Unsplash

This article is from herbal expert Steven Horne.

Roller coasters can be great fun, but they would be a nightmare if you could never get off. If you had to stay on for hours, day after day, you’d wind up stressed, exhausted, and desperate for escape. Unfortunately, every year, millions of people get on the blood sugar roller coaster and can’t get off, and this roller coaster ride also leaves them feeling stressed and exhausted. And, even worse, it leads to major chronic and degenerative diseases.

The blood sugar roller coaster involves rapid swings in blood sugar levels, alternating between spikes and crashes. As sugar levels spike, a person feels an agitated rush and even a temporary sense of euphoria. However, high blood sugar levels are harmful, so insulin is released to rapidly drive the sugar out of the blood and into the cells.

This causes blood sugar to fall lower than the ideal level, creating a blood sugar crash. Blood sugar levels in this phase of the roller coaster ride are too low to maintain proper energy levels and brain function. During the crash phase, a person may feel tired and irritable while experiencing poor concentration and brain fog.

Sadly, the crash phase causes cravings for more sugar, which starts the cycle again.

It’s not a very stable way to live, and the body’s efforts to constantly compensate for these wide swings in blood sugar levels ultimately lead to poor health. If a person stays on this wild ride, they will eventually develop metabolic syndrome and then diabetes, which will cause weight gain and chronic inflammation. The inflammation damages blood vessels, brain cells, joints, and other tissues, contributing to many chronic and degenerative diseases.

If you’re on this dangerous roller coaster ride, it’s time to get off. If you follow the following suggestions and escape this destructive ride, you’ll have more energy, better health, a clearer mind, and more stable emotions. With so much to gain, it’s time to get started.

Understanding Sugar Cravings

One of the biggest obstacles in getting off the blood sugar roller coaster is the addictive nature of sugar. Sugar lights up the dopamine centers in the brain as much as cocaine and other drugs do. It’s hard to make the necessary changes by willpower alone because having a sweet tooth or cravings for carbohydrate-rich foods is natural.

Carbohydrate-rich foods provide quick energy for brain and muscle activity, so the desire for them is perfectly normal. And, because sugary and starchy plants aren’t common in nature, we have sweet taste receptors to help us detect plant foods with high caloric value. However, most people no longer satisfy these needs with whole-plant foods. Instead, they eat refined carbohydrates—table sugar, high fructose corn syrup, white flour, and white rice. These concentrated carbohydrates may satisfy caloric needs but leave your body craving more.

Unlike refined carbohydrates, natural sources of high-carbohydrate foods such as fruits, starchy vegetables, and grains contain fiber, vitamins, and minerals. Even raw honey, one of nature’s most concentrated sources of sugar, contains some bee pollen, which contains many important nutrients.

Whole Foods Versus Refined Carbohydrates

Whole foods help stabilize blood sugar in three ways.

First, the fiber in these foods slows the release of sugars into the bloodstream, so they don’t cause the rapid spikes in blood sugar levels that refined carbohydrates do. Fiber also provides a feeling of fullness, which helps curb appetite and prevent overeating.

This is why you can feel satisfied and full after eating an apple, but you can easily drink the juice of several apples. Juicing the apples removes the fiber and concentrates the sugars. Without the fiber, you can easily consume more sugar, and your body absorbs it faster.

Secondly, along with sugar, whole foods contain vitamins and minerals that your body needs to use the sugar. Refined foods lack these nutrients, and when your body’s needs for them go unmet, you continue to crave more food as your body searches for the nutrients it needs.

An example of this can be seen in the difference between eating white bread and whole-grain bread. You will probably feel satisfied with one or two slices of whole-grain bread, but eating the same amount of white bread may leave you unsatisfied. Although fiber content plays a role in this, so does the presence of vitamins and minerals in the whole grain. You’re getting everything your body needs rather than just empty calories.

Lastly, whole foods contain compounds that inhibit the proliferation of unfriendly microbes (harmful bacteria and yeast) and feed the good bacteria in the intestines. On the other hand, refined carbohydrates encourage the growth of unfriendly micro-organisms.

The microbes in your gut create chemicals that influence your appetite. Yeast and unfriendly bacteria will secrete chemicals that make you crave more sugar, while good bacteria will secrete chemicals that cause you to crave natural foods with fiber. Thus, balancing the microbiome in the gut leads to craving healthier foods.

Intestinal dysbiosis causes many health problems. Microbes feeding off of simple sugars create acid waste and gas, which can result in acid indigestion, belching, bloating, burping, and even acid reflux. It also causes leaky gut syndrome, which results in increased allergic reactions, autoimmune reactions, and more inflammatory problems. It also contributes to various mood disorders, including anxiety and depression.

Refined Carbohydrates and Disease

Refined foods have long been a source of disease. For example, in the past, people could get plenty of vitamin B from eating whole grains like wheat and brown rice, but when these whole grains were stripped of important nutrients to produce white flour and rice, people started to get sick because of B vitamin deficiencies.

Modern society has taken the convenient path to solve these overt deficiency diseases. White flour is enriched with B vitamins and high carbohydrate foods like bread and cereal often have some vitamins and minerals added to increase their nutritional value. There are two problems to this approach. First, these isolated nutrients aren’t utilized as efficiently as natural ones. And second, there are many nutrients lost while refining foods that don’t get replaced.

As a result, people continue to suffer from health problems because of these refined foods. Everywhere they are introduced, there is a corresponding rise in diabetes, obesity, and other diseases.

Tips for Getting Off the Roller Coaster

Once you understand sugar cravings and the problems associated with refined carbohydrates, you can take action and break this addictive cycle. The following tips will help you reduce sugar cravings, keep your blood sugar balanced, and help you enjoy greater physical and emotional health.

Don’t Restrict. Substitute!

Since your body likes sweet things, it makes no sense to tell yourself, “I can’t eat anything sweet.” This attempt at self-deprivation eventually results in internal rebellion and an even stronger craving for sweets, which leads to binges, where we give into our carbohydrate cravings.

A strategy that works is to start feeding your body with healthier sources of carbohydrates that actually have some nutritional value. Fruits are a good place to start. Try eating apples, oranges, bananas, figs, dates, raisins, and other whole fruits as snacks instead of candy bars, cookies, and pastries. This is especially helpful if you also eat some nuts with the fruits, as the nuts provide protein and fats, which also help to satiate the appetite. Pick fruits you enjoy, and make sure they are ready to eat when a craving hits. Get rid of sources of temptation, and avoid buying them in the future.

You can substitute more natural sugars for refined sugars when baking or cooking. Try using date sugar, coconut sugar, real maple syrup (grade B is best), black strap molasses, raw honey, or freeze-dried sugar cane juice instead of refined sugar. These sweeteners have some nutritional value and you’ll eat less of the sweet foods you make with them than you will using refined sugar.

There are helpful, natural sugar substitutes you can use such as stevia and monk fruit.

It also helps to use whole grains instead of refined grains—brown rice instead of white rice, whole wheat instead of white flour, and other whole grains like oats, barley, millet, and rye. Of particular benefit are the pseudo-grains, amaranth, quinoa, and buckwheat. These all help to control blood sugar while satisfying that craving for carbohydrates,

Start the Day Right

If you start the day with sugar-sweetened coffee, sugary breakfast cereal, toast and jam, pastries, and other high-carbohydrate foods, you’re initiating the blood sugar roller coaster for the entire day. You can reset this by eating more protein and fats for breakfast, such as eggs, meats, nuts, or avocados.

It makes sense to start the day with high protein food, since your body produces more protein-digesting hydrochloric acid in the morning than it does in the evening. While bacon and eggs might be a classic example, there are plenty of other options. Try starting the day with cottage cheese, unsweetened whole milk yogurt with fresh fruit, or a protein shake. It also helps to get some good fats such as grass-fed butter or cream and coconut oil. Coconut oil has the added advantage of containing caprylic acid which helps destroy yeast and correct problems with intestinal dysbiosis.

Correct Intestinal Dysbiosis

Correcting intestinal dysbiosis will also help balance your blood sugar by reducing your cravings for sweets. It takes a couple of weeks of eating more natural foods to reset your microbiome, but once you do, you’ll find yourself craving natural foods instead of refined foods. You can help the process by using herbs that help to knock down the overgrowth of unfriendly bacteria and yeast.

Many of the herbs that help to control blood sugar are also antimicrobial and help balance your gut microflora. These include cinnamon, nopal, goldenseal, and bitter melon. Berberine, an alkaloid found in goldenseal, Oregon grape, coptis, and other antibacterial herbs have been shown to lower blood sugar levels and aid both metabolic syndrome and diabetes.

So, try taking berberine, cinnamon, or a formula containing some of these herbs to help lower your blood sugar levels and improve the balance of gut microbes. It also helps to eat fermented foods and/or take probiotic supplements.

Stabilize Your Blood Sugar Levels

If your mood and energy levels drop in the middle of the afternoon and you find yourself suffering from severe cravings for sugary and/or starchy foods, try taking licorice, algae, or adaptogens like eleuthero to stabilize your blood sugar levels.

If you have high blood pressure, replace the licorice root with eleuthero or a formula containing herbs like eleuthero, schizandra, astragalus, and ginseng. It also helps to take a spoonful of coconut oil with each dose of herbs.

If you experience frequent thirst and urination, a sense of dryness in your body, hot flashes, night sweats and/or burning sensations in your hands and feet, try taking a formula containing eucommia, glehnia root, rehmannia, and kudzu root. The herbs in this formula help to balance blood sugar, reduce insulin resistance, and help your cells to hydrate better.

Get Physically Active

Resistance training (using weight machines, free weights, and calisthenics) along with cardiovascular (aerobic) exercise is also helpful for getting off the blood sugar roller coaster. Resistance exercises train the muscles to take up glucose without the need for insulin, thereby decreasing insulin requirements. This helps you avoid blood sugar spikes and their associated crashes and reduces stress by reducing cortisol production, which helps you avoid binge eating.

The key to successful exercising is consistency. Make it a priority in your life and schedule the time for it. Thirty minutes is all that is needed. If you’ve been sedentary for a long period, the first week will be tough, but hang in there! As you work through initial pain, exercising will gradually become easier, and you’ll feel much better.

Additional Helpful Supplements

There are a number of supplements that can help to balance out your blood sugar levels and reduce your food cravings. Here are a few to consider.

Chromium is involved in creating the glucose tolerance factor (GTF), a hormone-like compound that works with insulin to transport glucose into the cells.

Magnesium is another mineral that helps stabilize your system. If you tend to feel tense and anxious, suffer from migraine headaches or insomnia, and are irritated by minor inconveniences, you probably need more magnesium.

A formula containing vitamin C and the B-complex vitamins in a base of adaptogenic and nervine herbs may also be helpful. This reduces stress levels, helps your body process carbohydrates properly, and reduces sugar cravings.

It may also help to take a formula that contains herbs like cinnamon, fenugreek, bitter melon, gymnema, and nopal, and perhaps minerals like chromium and vanadium.

Avoiding diabetes, reducing your risk of heart disease, losing weight, having more energy, and potentially lengthening your life are outcomes well worth the effort to get off the blood sugar roller coaster. Make your escape and start taking action today.

The Problems with Non-Caloric Sweeteners

Artificial and non-caloric sweeteners might seems like an easy exit, but they aren’t the answer to escaping the blood sugar roller coaster. In April of 2023, the World Health Organization (WHO) released a paper on the use of non-sugar sweeteners, advising people not to use them.1 A systematic review of the most current scientific evidence showed that using artificial sweeteners was associated with an increased risk of type 2 diabetes, weight gain, cardiovascular disease, and overall mortality.
When you crave sugars or carbohydrates, your body is signaling a need for calories (energy). Non-caloric sweeteners trick your body into thinking it’s getting energy, but it isn’t. So, this is followed by an increased (not decreased) desire for sugar. This is true both for artificial sweeteners and for non-caloric natural sweeteners such as stevia and monk fruit.

Sucralose

The most popular artificial sweetener right now is sucralose, produced by chlorinating sugar. This alters the structure of the sugar molecules by replacing three hydroxyl groups with chlorine atoms.

Although sucralose is currently considered to be a safe sweetener, research is accumulating that sucralose contributes to a wide variety of health problems. These include increased appetite, metabolic syndrome, weight gain, and diabetes, the very problems artificial sweeteners are supposed to help prevent.

Worse, there is evidence that it contributes to other problems, too, such as irritable bowel syndrome, liver inflammation, disturbed gut flora, reduced immunity to viral infections, and liver inflammation. It may also accumulate in tissues, damage DNA, and produce carcinogenic compounds.

Aspartame

Aspartame is composed of two amino acids (aspartic acid and phenylalanine) linked together by methanol (wood alcohol). At only 86° F (30° C), aspartame can break down, releasing these individual components.

Methanol is toxic because it breaks down into formic acid and formaldehyde (embalming fluid). Methanol is a known carcinogen. Aspartic acid is a neuroexcitotoxin. In large amounts, it overstimulates the brain and contributes to ADD/ADHD conditions.

Aspartame has been associated with many health problems. Like sucralose, it contributes to weight gain, but it is also damaging to the nervous system. Its use is associated with increased risk for Alzheimer’s disease and dementia, as well as mood disorders, headaches, and migraines. It also causes intestinal dysbiosis and increases the risk of cardiovascular disease and cancer.

A Sweeter Alternative: Xylitol

One option for a natural sweetener that isn’t completely non-caloric is xylitol. It’s a good option to use when weaning off of refined sugar. Although it does have some caloric value, it is very low on the glycemic index (so it doesn’t spike blood sugar levels) and it has some health benefits. Xylitol helps control harmful bacteria, has been shown to aid dental health, and may also help to balance the gut microflora.

 

Photo by Heather Ford on Unsplash

This article is from herbal expert Steven Horne.

Ginger is a very common spice available at any grocery store and is used to flavor ginger snap cookies, gingerbread, and ginger ale. Ginger is second only to capsicum in its stimulating effects. While capsicum primarily stimulates circulation, ginger’s primary action is directed towards the digestive system.

Ginger stimulates digestive secretions and increases intestinal motility. This means it helps the body digest food better and also helps relieve digestive stagnation, easing gas, bloating, and indigestion.

Ginger and Motion Sickness

Daniel B. Mowrey, author of The Scientific Validation of Herbal Medicine, published a study on ginger for motion sickness and nausea in the medical journal The Lancet in 1982. He and his research partner found that ingesting ginger effectively prevented motion sickness and reduced or eliminated morning sickness.

The ability of ginger to ease motion sickness and nausea is related to its digestive effects. Nausea occurs when the peristaltic motion of the small intestines reverses. Normally it’s pushing material downward, but when it starts pushing things upward towards the stomach, you experience nausea. If this reversal of peristalsis persists, you throw up. Ginger eases nausea and prevents vomiting by stimulating the downward movement of materials in the small intestine.

Ginger for Colds and Congestion

Pungent herbs like capsicum, ginger, garlic, and mustard are some of the best allies for acute ailments involving fever, chills, and copious watery or white mucus. You use herbs like ginger to thin and expel mucus and to induce perspiration. Drinking a warm tea made of either fresh or dried ginger is helpful. One popular remedy is a tea made with slices of fresh ginger, lemon, and a little honey.

It’s also helpful to use ginger in a bath. Put a couple of tablespoons of dried ginger into a bag made with cheesecloth or other fabric and put it in a tub of water as hot as can be comfortably tolerated. Soak in the bath for at least 15 minutes, keeping the bath hot. It can be helpful to coat sensitive areas in some olive oil so they won’t be irritated by the ginger. Ginger baths can be helpful for easing both acute ailments and easing muscle aches and joint pain.

Using Ginger

Ginger works well in capsules or tea forms, but it can also be used in a variety of food-like forms. I’ve eaten pickled or candied ginger and drunk ginger beer to help digestion. I’ve also juiced fresh ginger with lemon and apple as a digestive tonic.

In Modern Herbal Dispensatory, I list a formula I created called ginger magic that I find great for fighting colds and flu and settling an upset stomach. It also has anti-inflammatory properties. To make it, start by juicing fresh ginger using a vegetable juicer. Measure the amount of ginger juice and add an equal amount of glycerin (or honey). Then add ¼ of that amount of brandy or spiced rum. So, if you added 1 cup of glycerin, you’d add ¼ cup of brandy. To use it, take 1-3 teaspoons with water when you’re sick or have an upset stomach.

Ginger essential oil can also be used, but it must be diluted. To use it internally, dilute 1-2 drops in a little fixed oil (olive or coconut oil). Ginger oil can also be diluted in a fixed oil and applied topically to help ease joint and muscle pain.

Photo by Kim Daniels on Unsplash

This article is from herbal expert Steven Horne.

Fat… Just say the word and notice the emotions it evokes. Fats have a bad reputation, both for making people overweight and for being bad for their health. Foods labeled “low fat” or “no fat” are promoted as healthy.

In spite of this bad rap, most people still love fats. After all, fried foods, whipped cream, sour cream, and butter taste good. The phrase “living off the fat of the land,” illustrates the enduring love for fatty foods.

There’s a good reason we crave fats. The right kind of fats are necessary for good health. Every cell membrane is made of lipids (fatty molecules) and the brain is 50% fat by dry weight. Fat keeps the skin soft. During the winter, fat helps insulate against the cold. Many tissues, including the brain and heart, work better when they burn fats (in the form of ketones) for fuel instead of carbohydrates.

Fats are also needed for the production of many chemical messengers, including steroidal hormones such as estrogen, testosterone, cortisol, aldosterone, and progesterone. They are used to create specialized messengers called eicosanoids that allow cells to communicate with each other. Prostaglandins are the best known of these messengers, which mediate inflammation, regulate immune responses, and control cell proliferation.

So, why do fats get such a bum rap? Primarily, it has to do with the quality of fats people consume. Just like refined carbohydrates cause health problems because they are missing the nutrients your body needs to process them, refined fats lack what you need to be healthy. In this article, we’re going to help you understand fats better so you can pick the kind of fatty foods that will contribute to your health.

Understanding Fats
Fats and oils contain triglycerides which are composed of three fatty acids attached to a molecule of glycerin. When you eat fats, the body breaks the fatty acids and glycerin apart, absorbs the individual fatty acids and the glycerin, and then recombines them to construct the body’s own triglycerides.

The type of fatty acids within these triglycerides determines how the fats work in the body. Fatty acids come in many varieties. They may be long, medium, or short-chained. They may be saturated or unsaturated. If they are unsaturated, they can be mono or polyunsaturated and the polyunsaturated fatty acids can be either the omega-3 or omega-6 type. To help us understand which fats are good for us, let’s begin by breaking down what all these classifications mean.

Saturation

Fatty acids are long chains of carbon molecules. Each molecule of carbon is capable of holding onto two hydrogen atoms. When all the carbon molecules are holding onto two hydrogen atoms, the fatty acid is said to be saturated. If just one carbon atom is missing a hydrogen atom, the fatty acid is monounsaturated. If more than one carbon atom is missing a hydrogen atom, the fatty acid is polyunsaturated.

Saturation affects the structure of the fatty acid. Saturated fatty acids are straight, while most unsaturated fats bend at the points where a carbon is missing a hydrogen atom. The bend makes the fat more fluid, which is why polyunsaturated fats tend to be liquid at room temperature, whereas saturated fats tend to be solid at room temperature.

This also affects how they act in the body. Polyunsaturated fats help keep cell membranes pliable, while saturated fats make them stiffer. This influences the membrane’s permeability. Too many saturated fats contribute to problems like insulin resistance.

The Omega Factor

The omega factor in polyunsaturated fatty acids is determined by the position of the first hydrogen missing an electron in the fatty acid chain. In omega-3 fatty acids, it occurs at the third carbon on the chain. In omega-6 fatty acids, it occurs at the sixth carbon.

Both omega-3 and omega-6 fatty acids are considered essential because the body must get these polyunsaturated fats in the diet. However, they are needed in a proper proportion to each other. Many researchers believe that a good ratio is anywhere from 1:4 to 1:7; that is one part omega-3 fatty acids to four to seven parts omega-6 fatty acids. Most Americans aren’t even close to this ratio, consuming diets of anywhere from 1:20 to 1:60. This contributes to numerous health problems; most notably, it increases inflammatory responses, which contribute to chronic disease.

Cis Vs Trans-Fatty Acids

Polyunsaturated fatty acids that bend at the point where carbon atoms are missing hydrogen bonds are called cis fatty acids. As you subject these fatty acids to heat, however, they can become trans-fatty acids. In trans-fatty acids, the hydrogens attach on opposite sides causing the fatty acid so they don’t bend. Trans fats are linked to increased risk for heart disease and other health problems. This is why polyunsaturated oils are not the best oils for cooking.

Fatty Acid Length

The length of the fatty acid chain is also important. Shorter-chained saturated fatty acids are more readily burned for fuel than longer-chained saturated fatty acids. In fact, the medium-chained fatty acids found in coconut oil, palm oil, and even butter are actually beneficial for the body because they are not stored as body fat and encourage the body to burn fat. Medium-chain fatty acids, such as caprylic and lauric acid, have many health benefits, which will be discussed later. There are also some health benefits in short-chain fatty acids.

Avoiding the Bad Fats
Polyunsaturated fats have a problem. They can oxidize because oxygen can attach to the places where the carbons are missing hydrogen atoms, turning them rancid. Once oil has been removed from the seeds, nuts, or other food sources, it deteriorates.

To prevent fats from turning rancid and lengthen shelf life, manufacturers refine oils, a process not unlike making refined white sugar. Fresh oils pressed from nuts and seeds contain vitamins, minerals, and other nutrients. Because these nutrients decrease shelf life, they are removed from the oil. This extends shelf life but makes the oils less healthy for consumption.

Hydrogenation

Many vegetable oils also contain trans fats because they are heated during extraction. This problem is compounded by hydrogenating the oil. Hydrogenation is the process of saturating fats by adding more hydrogen molecules to the fatty acid. Some oils are only partially hydrogenated, so they remain liquid, but others are fully hydrogenated (i.e. saturated) to become solid fats such as margarine and shortening. In either case, hydrogenation ruins essential fatty acids, causing trans-fatty acids to form in their place.

The end result of creating refined vegetable oils is a very shelf-stable oil product that can be heated to a high temperature without smoking. However, the oil loses its flavor and nutritional value and acquires harmful trans-fatty acids in the process. This is why it is best to avoid using processed vegetable oils as much as possible, particularly hydrogenated vegetable oils like shortening and margarine.

Avoid Fried Foods

Deep-fried foods are particularly problematic, since the constant heating of the vegetable oil increases the amount of trans-fatty and long-chain saturated fatty acids while decreasing the healthy cis unsaturated fatty acids. Deep frying foods also increases the amount of calories being consumed. These factors help explain why eating fried foods has been shown to increase the risk of obesity, heart disease, cancer, and diabetes.

Choose Animal Fats Wisely

Contrary to popular belief, not all animal fats are bad. The biggest problem with animal fat is its source. The fatty acid profile in animals raised in feed lots is very different from that of animals raised on pasture or obtained from wild sources. Also, many toxins accumulate in fat, so animals that are fed food containing pesticides or are given chemicals to fatten them up or increase production of milk and eggs will have less healthy fat.

On the other hand, if you can get organic, grass-fed animal products like eggs, butter, cream, whole milk, raw cheese, poultry, or even red meat, enjoy them. Fish can also be a good source of healthy fats, including wild-caught salmon, sardines, tuna, wild-caught rainbow trout, and herring. Be careful with fish, however, as it can accumulate mercury.

Getting the Good Fats
The best sources of fat are natural foods such as avocados, nuts (particularly walnuts, macadamia nuts, and almonds), seeds (hemp, flax, and chia for example), and the organic-grass-fed animal products mentioned earlier. When it comes to selecting oils, there are a number of factors to consider.

All the fats you eat are actually a mixture of various types of fatty acids in varying proportions. For example, coconut oil is 92% saturated fat (primarily steric acid), 6% monounsaturated fat, and 2% polyunsaturated fat. Olive oil, on the other hand, is considered a monounsaturated fat because it is 15% saturated, 73% monounsaturated (oleic acid), and 12% polyunsaturated. Safflower oil is a polyunsaturated fat because it is 10% saturated, 13% monounsaturated, and 77% polyunsaturated.

Selecting the Right Oils

Oils high in saturated fats are better for frying because they can withstand heat better. Coconut oil, ghee, and organic lard are all good fats to use for cooking. Four of the best oils for cooking are olive oil, avocado oil, sesame oil, and sunflower oil. Never heat these oils to very high temperatures. If they start to smoke, the temperature is too hot.

Also avoid soy, canola, cottonseed, corn, and grapeseed oil. Some of these oils come from genetically modified plants. Others are too high in omega-6 fatty acids, which makes them pro-inflammatory.

Never use oils high in polyunsaturated fats like flax, hemp, pumpkin, or walnut oil for cooking. These oils should be used in salads or other dishes that don’t require heat. It’s also good to refrigerate them as they can go rancid more easily.

In addition to these general suggestions, here are a few good fats you should consider using.

Olive Oil

High-quality extra virgin olive oil is one of the best oils to use. Good olive oil has a green or golden color. It also has a distinctive aroma and flavor, somewhat fruity and a little bit bitter. It should always be cold-pressed and packaged in dark glass bottles. It will also be more expensive.

Olive oil is great for salads and uncooked foods; however, it can also be used as a cooking oil if you keep the temperature down. You can also mix it with coconut oil or ghee for cooking.

Coconut Oil

Extra virgin coconut oil is also a very healthy fat. It is one of the best sources of medium-chain triglycerides (MCTs). Coconut oil is also good for cooking, as its high content of saturated fats makes it more heat stable. However, it’s even healthier when consumed raw.

Taking some coconut oil first thing in the morning can curb the appetite and help stabilize blood sugar levels throughout the day. It can help set the metabolism to burn fats which can aid in weight loss. Coconut oil can also help brain function. It may be helpful for preventing and even managing epilepsy, Alzheimer’s disease, and autism. It can also help with intestinal dysbiosis, reducing the amount of yeast and harmful bacteria in the intestines.

Butter

Butter from pastured (grass-fed) cows can actually be a healthy fat. It contains higher amounts of omega-3 essential fatty acids than regular butter and is also a better source of vitamin A. Butter is a good source of the fat-soluble vitamins D3 and E, and grass-fed butter can also be a good source of vitamin K2. It is also a source of CLA.

Although butter is high in saturated fat (70%), about 11% of that is the short-chain fatty acid butyric acid, which has been shown to reduce inflammation in the digestive system. Butter is also a good source of MCTs such as caprylic, lauric, and capric acid.

Clarified butter, or ghee, is made by heating butter and removing all the milk solids. Ghee is better than butter for cooking because it has a higher smoke point. Clarifying butter also removes potential allergens for people who have issues with dairy.

Fatty Acid Supplements
In addition to including good fats in your diet, you can also take certain fatty acid supplements for specific health needs. Here are some important supplements to consider.

Omega-3 Essential Fatty Acids

While both omega-6 and omega-3 fatty acids are essential to health, most people are getting plenty of omega-6 fatty acids and not enough omega-3 fatty acids. Many researchers believe this imbalance is responsible for increased inflammation, poor tissue healing, and other diseases. As a result, many people benefit from taking an omega-3 essential fatty acid supplement containing the long-chain omega-3 fatty acids EPA and DHA. One can also get more omega-3 fatty acids by consuming grass-fed or pasture-raised meat, eggs, dairy, fresh fish, and flax or hemp seed oil.

DHA

DHA is a long-chain omega-3 fatty acid. It is the most abundant fatty acid in the brain, essential for myelin sheath repair and the maintenance of brain function. It has been used to aid memory, ease mental illness, aid focus and concentration in ADHD, reduce seizures, heal neurological degeneration and neuropathy, and aid recovery from traumatic brain injuries. It is also helpful for the eyes and cardiovascular system.

GLA

GLA is one of the omega-6 essential fatty acids. Along with adequate levels of the omega-3 fatty acid EPA, it helps to reduce inflammation and modulate immune responses. The synthesis of GLA may be inhibited by nutritional deficiencies, alcohol or tobacco use, overconsumption of trans-fatty acids or saturated fats, or by stress, illness, or aging. Evening primrose oil, borage oil, and black currant oil are all high in GLA. Supplementation with oils high in GLA along with an omega-3 supplement may be helpful for skin problems like eczema and dermatitis and for certain types of PMS.

CLA

CLA is conjugated linoleic acid, which belongs to the omega-6 family of fatty acids. It occurs naturally in meat and dairy products when animals are grass-fed.

CLA enhances the cell membrane’s defense mechanism against attack by free radicals. It also stimulates the production of critical immune system cells and inhibits the release of an immunoglobulin associated with allergies. It also helps decrease abdominal fat, balance adrenal hormones, enhance muscle development, reduce insulin resistance, and help to lower cholesterol and triglycerides.

MCT Oil

MCT oil is a supplement containing the beneficial medium-chain triglycerides. It is mostly caprylic and capric acid. It is useful as part of a ketogenic diet, which can be helpful for neurological disorders, including epilepsy, Alzheimer’s, and autism.

Fat Soluble Vitamins

In whole foods, fats are accompanied by fat-soluble vitamins and other nutrients. Because people may avoid fatty foods or utilize only processed vegetable oils, they wind up being deficient in fat-soluble vitamins. These vitamins are extremely important to help prevent the fats in the body from oxidizing. Oxidized fats stick to the lining of arteries and contribute to cardiovascular and neurological diseases.

Fish oil supplements can provide omega-3 essential fatty acids and vitamins A and D, which are essential for the health of mucus membranes, bones and teeth, and proper immune function. Vitamin K2 taken along with vitamin D3 will help bone and dental health and reduce the risk of heart disease.

Vitamin E is another important fat-soluble vitamin that helps prevent fats from oxidizing. Vitamin E taken along with the mineral selenium is helpful for preventing blood clots and may reduce the risk of cardiovascular disease.