Journal
Gout Commonalities and Remedies
Gout often earns the label “disease of kings,” and one such unfortunate sufferer was King Henry VIII. So painful was the affliction it rendered him unable to walk. In fact he had to be carried around in a chair, which left him in a perpetual bad mood. It has plagued humanity for centuries with its painful manifestations and distinctive association with indulgence. Benjamin Franklin, Christopher Columbus and Goethe were said to suffer from gout. Interestingly an old article showed a positive correlation between gout and ambition/accomplishment. Gout is characterised by sudden and severe attacks of joint inflammation, predominantly affecting the big toe although it can also target other joints. Uric acid crystals accumulate, which form due to the body’s inability to adequately metabolise purines found in certain foods and beverages. Historically, gout was emblematic of excess, afflicting those who indulged in rich foods, alcohol, and luxurious living. Kings and aristocrats, with their lavish diets and sedentary lifestyles, were particularly prone to its grasp. However, in modern times, gout’s reach has extended beyond the realm of the elite, affecting people from all walks of life, albeit often still linked to dietary choices, imbalances and lifestyle factors. The excruciating pain of a gout flare-up is often described as akin to having one’s joint crushed or set ablaze, rendering even the slightest movement unbearable. Gout attacks can be triggered by various factors, including certain foods high in purines, alcohol consumption, dehydration, obesity and even stress. Although there is more too it…. Is Gout a Disease of Iron Overload Iron overload is simply iron excess that accumulates to toxic levels in the tissues, liver, joints, pancreas and heart. Accumulating evidence suggests that gout is a disease of iron overload and that actually hyperuricaemia (an abnormally high level of uric acid) and/or crystal deposits are not sufficient enough to cause attacks of gout. When iron is in excess, ceruloplasmin levels are low and is associated with copper deficiency. Ceruloplasmin is made in the liver and it stores and transports copper in the blood to parts of the body that need it. It is essential to the normal movement of iron from cells to plasma and to prevent excess build up. High iron to copper ratio results in higher uric acids. To support iron/copper balance ensure you are consuming wholefood vitamin C and copper rich foods. Vitamin A and adequate magnesium are also required to help the liver to produce ceruloplasmin. It is important to have a full blood panel to check iron status. If iron is in excess giving blood is an option. Turmeric supplementation is also a consideration as it positively supports how the body metabolises and handles iron. Thyroid and Gout There may be a link with gout and thyroid disease and so this is worth checking out. “I think hypothyroidism and bowel inflammation are the important things in gout. Raw carrot salad and aspirin, and correcting thyroid function, usually take care of it.” -Ray Peat, PhD Thyroid and Gout – study Cherries – a Natural Remedy for Gout Relief Cherries and cherry juice/supplements have emerged as a natural remedy for gout. Rich in antioxidants they contain certain compounds that help reduce uric acid levels – Anthocyanins: These powerful antioxidants found in cherries have anti-inflammatory properties which help reduce inflammation and pain in affected joints. Vitamin C: Cherries are a great source of vitamin C, which can help in reducing uric acid levels. Potassium: The potassium content in cherries can help excrete excess uric acid through the kidneys, lowering the risk of crystal formation in joints. Apple Cider Vinegar the Old Fashioned Answer According to Earth Clinic apple cider vinegar is the most popular remedy for the symptoms of gout. They suggest consuming as a drink 2 tablespoons of raw ACV diluted in water 2-3 times daily. Adding to cherry juice may enhance its benefits. It is important to stay hydrated to help flush out the uric acid crystals. You may also find relief by wrapping a cloth soaked in cider vinegar around the affected joint. A cider vinegar foot bath may provide relief adding a few tablespoons of vinegar to warm water to a shallow bowl and soaking for about 15 minutes. Other Natural Remedies to Consider for Gout Magnesium Birch juice Devil’s claw Nettle juice Dandelion juice Hibiscus Ginger Treatment for gout typically involves a combination of lifestyle modifications, dietary changes, and remedies aimed at reducing inflammation and lowering uric acid levels. Despite its historical association with opulence and excess, gout serves as a poignant reminder of the intricate interplay between diet, lifestyle, and health. Through understanding and addressing the underlying causes of this ancient affliction, individuals can strive for a life free from the tyranny of gout’s agonising grip.
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Natural Ways to Reversing PCOS
Polycystic Ovary Syndrome, commonly known as PCOS, is a prevalent health condition that affects women in their reproductive years and is one the main causes of infertility. It is also associated with long-term health risks such as type 2 diabetes and cardiovascular issues. The exact cause of PCOS is not fully understood, but it is believed to involve a combination of hormonal imbalance, insulin resistance and environmental factors. PCOS has increased by nearly 65% over the past decade, with up to 70% of cases remaining undiagnosed. Signs and Symptoms of PCOS Missed or irregular periods Fertility issues Weight gain Thinning hair on the head Excessive hair on the face, chest, back or bottom Acne or oily skin The good news is there are natural ways to reverse PCOS through diet, herbs and supportive supplementation. Natural Ways to Reverse PCOS Symptoms Keep blood sugar balanced throughout the day. Start by eating breakfast within 30 minutes of waking. Each meal should contain carbohydrate, protein and fat. Aim for 25g of protein with each meal. Protein is essential for digestion and metabolism and crucial in the production of hormones. Ask your health practitioner to run a hormone panel including prolactin, thyroid and insulin. Adopt a metabolically supportive diet by avoiding seed oils. Consume good quality fats including butter and coconut oil. Include dairy, eggs, organ meats and fruits and vegetables in the diet. Incorporate a daily raw grated carrot in to your diet. Raw carrot fibre binds to excess oestrogen and prevents its re-absorption, allowing it to pass through and out of the body. Exercise wisely. Swap long high-intensity workouts for strength training, Pilates, walking, Tai chi and yoga. Excessive exercise messes up hormones. Ditch hormone disrupting chemicals – toxic skincare, plug-in air fresheners, fragranced sanitary products, consumables wrapped in plastic and buy organically where possible. High prolactin? Adequate sea salt can help reduce prolactin as can B6 and Vitamin E. Natural light is essential for hormone regulation. It is common in people with PCOS to have low vitamin D levels. It is important, ideally within half an hour of waking, to go outside and be exposed to the morning light. Avoid energy saving bulbs and blue light in the evening. Find ways to relax and alleviate stress. Supportive Herbs and Supplements for PCOS Chaste tree – enhances fertility, balances progesterone and oestrogen and can help reduce raised prolactin. STUDY. Myo-inositol – has proven to be a treatment for PCOS, fertility and insulin resistance. STUDY. Vitamin D – Vitamin D deficiency can be an effective factor in development of PCOS and vitamin D supplementation can play a role in prevention of this condition. STUDY. Co-enzyme Q10 – improves ovulation by neutralising the free radicals that damage egg quality. STUDY. Collagen – regular collagen supplementation may assist in balancing androgen levels, helps blood sugar regulation, can help acne and unwanted hair growth and improve metabolic function. STUDY. Calcium – calcium and vitamin D supplementation improves menstrual disturbances and metabolic factors in PCOS. STUDY. Vitamin E – Vitamin E is important in the entire reproductive process in women helping fight stress, balancing hormones and improving insulin sensitivity and inflammation. After 12 weeks of using Vitamin E, patients experience a reduction in acne, hirsutism, and improved hormone levels. STUDY. Milk thistle – to support liver health. One of the main roles of the liver is to help regulate the balance of sex and thyroid hormones. Optimal liver health is essential for correct removal of excess oestrogen so it is not reabsorbed by the body where it can lead to a hormonal imbalance. Holy basil – an adaptogen for stress and resilence, research shows that Holy basil regulates blood sugar and insulin. It is helpful to have the guidance and support from a qualifed health practitioner.
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Natural Ways to Increase White Blood Cell Count and Support Immunity
Maintaining a healthy level of white blood cells is key to overall health. If a blood test discovers the count is lower than it should be there are natural ways to help increase these cells. White blood cells, also known as leukocytes, play a crucial role in the immune system, acting as the body’s defenders against infections and foreign invaders. These specialised cells are produced in the bone marrow and circulate throughout the bloodstream, constantly patrolling for signs of pathogens such as bacteria, viruses, and fungi. There are different types of white blood cells, each with specific functions, including neutrophils, lymphocytes, monocytes, eosinophils, and basophils. Neutrophils are the first responders, swiftly arriving at the site of infection to engulf and neutralise invaders. The neutrophils are the most abundant and “the lower the neutrophil count, the greater the risk of (and severity of) infection.” A low white blood cell count, known as Leukopenia, can have various causes. Some common factors contributing to a decrease in white blood cells include: Bone Marrow Issues Viral Infections Autoimmune Disorders Medications Radiation Therapy Chemical Exposure Nutritional Deficiencies Inherited Disorders Natural Ways to Increase White Blood Cell Count White blood cells are the body’s first line of defence against harmful pathogens and so it is important to keep your white blood cell count in the normal range. Here are some ways to support this – Echinacea – Several studies have demonstrated how Echinacea supports immunity. Echinacea has been shown to enhance natural killer cell activity and neutrophils rapidly increase within the first 24 hours of taking it. STUDY. Astragalus – Studies show Astragalus increases B-lymphocyte and T-lymphocyte levels, interleukin and antibody production. It also promotes phagocytosis, the process by which certain living cells called phagocytes engulf other cells, particles and even pathogens. STUDY. Cat’s Claw – A recent study showed that Cat’s Claw significantly elevated white blood cell count in adult men who supplemented with this herb for 6 months. STUDY. Turmeric – Studies support its efficacy as an immune supportive plant. STUDY. Vitamin B Complex – Especially B6 and B12 can increase the production of white blood cells in the body. Vitamin B9 (Folate) boosts the production of neutrophils and helps fight infections. Vitamin C and Vitamin A are also very important for increasing white blood cell count. Vitamin C supports immunity. Vitamin A boosts the production of lymphocytes. Zinc – Our bodies use zinc to build immune system cells called T lymphocytes. Sunlight – A study, published in the journal, Scientific Reports, shows that sunlight may have an energising effect on T cells, a type of white blood cell that activates cells in the body to fight infection. STUDY. Selenium – Has been found to have a positive effect on the production of white blood cells. STUDY. Green tea – Increases the leukocyte activity and the total plasma antioxidant status and may have role to play in the prevention of inflammatory disease. STUDY. It’s important to note that a low white blood cell count can have serious health implications, and its underlying cause should be promptly identified and addressed by a healthcare professional.
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From ADHD to a Focused Calm
Attention Deficit Hyperactivity Disorder (ADHD) is a neurodevelopmental condition that affects both children and adults, impacting their ability to focus, control impulses, and manage energy levels. While conventional treatments often involve medications, there is a growing interest in exploring natural and holistic approaches to manage ADHD symptoms. This article delves into some natural ways that may contribute to alleviating ADHD symptoms and some interesting causes that may contribute to the condition. According to several international studies, ADHD has a genetic link. Many researchers have found that environment, diet, nutritional deficiencies and sensitivities, sweeteners, colourings and additives are all contributing factors. There are also concerns that ADHD is widely over-diagnosed and over treated. Are we overselling ADHD? Pharmaceutical companies have heavily invested in the research and development of ADHD drugs which may have lead to an increase in awareness of the condition among doctors. Care should be taken when medicalising what may just be normal childhood behaviour which matures and changes as they grow. As GP Dr David Turner wrote, “Yes, ADHD is a genuine illness. But as GPs we must be careful who we attach this diagnosis to. In the digital age it is easy to add a label, but virtually impossible to remove it – and in years to come, that is something some of our patients may deeply regret.” For some people a diagnostic label may help alleviate some of the anxiety around a condition that can lead to a lot of self judgement. Although there may be a genetic predisposition to ADHD the study of epigenetics shows us that when given the right environment we can influence our genes and so our behaviour and coping mechanisms. Below are some useful points to consider in the management and treatment of ADHD. The Optimism of Neuroplasticity The brain changes most rapidly in childhood but it is now evident that throughout life it continues to grow and evolve according to learning and experience. Optimistically this shows us that we can literally rewire the brain. But Gabor Mate noted that without a change of environment, “the brain cannot develop new circuits or the mind new ways of relating to the world and to self.” Environment matters. The hopeful science of epigenetics shows how we influence our genes on a daily basis by what we eat, think and do. ADHD – An Energy Deficient State Although children with ADHD are often described as over excited and having too much energy this is actually not the case. It takes a tremendous amount of energy to sit still, stay calm and concentrate, as it does to sleep at night. This seems confusing but in a low energy state the body compensates by producing more cortisol and adrenaline. This gives the perception of energy. The brain is an organ that relies heavily on glucose for energy. Eating a nutrient rich diet is advisable, preferably every 3-5 hours. It is important that glucose is utilised well so foods rich in B vitamins, zinc, biotin and magnesium are important – red meat, root vegetables, eggs, fruit, milk etc. Cinnamon can be added to help balance blood sugar too. Low Blood Sugar Low blood sugar levels (hypoglycemia) negatively influence electrical activity of the cerebral cortex by causing slow rhythms to appear. Eating regular meals is important. Some parents report that sugar makes symptoms worse but this often comes in the form of biscuits and sweets that contain other irritating ingredients. Fruit and cheese, milk and honey will be helpful snacks. Avoiding Gluten Many parents find that when gluten is removed from the diet ADHD symptoms improve significantly. Study – A possible association of coeliac disease with psychiatric and psychological disturbances such as attention-deficit/hyperactivity disorder (ADHD) has been reported repeatedly. Screen Culture We are all screen viewing far too much but if you have ADHD the addiction is even more real. Short attention spans crave the ever changing, fast moving screen images and sounds. For years the American Academy of Paediatrics (AAP) advised parents to prevent children under the age of two from watching TV. That advice all changed in 2016 with guidance on moderate viewing time to be used in conjunction with human interaction. A recent study found that increased screen time actually causes physical changes in the brain which negatively impacts a child’s language development and literacy skills. Excessive screen time also impacts a child’s emotional wellbeing. The Covid era led to a spike in ADHD diagnosis with the increase of screen use during the Covid lockdowns. being associated with worsening ADHD symptoms. Video games lead to irritability, impulsiveness and inattentiveness. Let There Be Light The incidence of ADHD has increased as children spend more time inside. Interestingly sunnier regions that have more sunlight have fewer cases of ADHD. Sunlight is protective and healing. The researchers state that the preventive effect might be due to an improved circadian rhythm, our sleep/wake cycle which is caused by exposure to bright sunlight. Studies show a significantly low level of serum vitamin D in children with ADHD. Regular exposure to daylight could make a difference and Vitamin D levels should be monitored. Gut Dysbiosis and Candida It is clear when looking at the astounding vagus nerve that this bi-directional pathway impacts our behaviour and mental health. New research published this year in the Journal of Child Psychology and Psychiatry suggests that the microbial composition of the gut may affect a child’s susceptibility to ADHD. When comparing fecal samples from 35 children with ADHD and 35 healthy controls, the samples from children with ADHD had higher levels of certain species of fungi and lower levels of other species. Candida gut bacteria are abundant in children with ADHD. This increases the permeability of cells lining the intestines. Leaky gut allows bacteria to flow into the bloodstream, ultimately resulting in inflammation throughout the body and brain. The Thyroid One study found that children with ADHD were more likely to have an under-active thyroid (hypothyroidism). Cold hands and feet, difficulty falling asleep and digestive issues may be apparent. In his book, Hypothyroidism: The Unsuspected Illness, Dr. Broda Barnes notes that the symptoms of hypothyroidism in children can be reversed with thyroid treatment. Here are some of the many symptoms that he highlights: Slow growth and maturation and the child may remain small Slow reactions and mental sluggishness Slow growth of skin, hair and nails Delayed bone healing Muscles that are sluggish and infiltrated with fat Anaemia that can develop in severe hypothyroidism He stated that it was better to treat the underlying cause of ADHD rather than to just control the symptoms with medication. Studies show that thyroid hormone deficiency may seriously effect a child’s brain in the womb and also after birth. Even children exposed to mildly low thyroid levels in the womb had more ADHD symptoms than children whose mothers had typical thyroid levels. Private testing can be done. The Vagus Nerve The vagus nerve an important part of the parasympathetic nervous system. Also known as the wandering nerve it is the bi-directional information highway between the brain and the gut. The image shows how gut and brain health impact each other. When the vagus nerve is functioning as it should we feel grounded and able to cope. Several studies show that children and adults with ADHD have low vagal tone meaning they struggle to adapt to change. See here ways to activated the vagus nerve. MTHFR MTHFR is a gene AND the enzyme that turns folic acid in to folate. This genetic abnormality and can be common in individuals with ADHD. Several studies show a strong association between ADHD and low folate levels. MTHFR is required for converting folic acid into 5-methyltetrahydrofolate, the predominant circulating form of folate. It is important to take methylated B vitamins. Supplements, Minerals and Vitamins for a Focused Calm Magnesium and vitamin B6 have been shown to be very beneficial for ADHD. Vitamin B6 is also able to increase dopamine and lower glutamate. There is increasing evidence that abnormalities in glutamate signalling may contribute to the pathophysiology of ADHD. Magnesium and zinc can also lower glutamate. Prolactin is a major dopamine-lowering hormone and zinc can help lower this. A good quality B complex – Low concentrations of Vitamins B2, B6 and B9 (folate) are associated with the ADHD diagnosis. B12 – those with an MTHFR mutation are at higher risk of B12 deficiency. Magnesium – children taking this mineral experienced a significant improvement in hyperactivity, impulsivity, inattention, opposition, and conceptual level compared to those taking medication alone Vitamin D – In addition, magnesium affects Vitamin D metabolism. Zinc – A study found that almost one-third of children diagnosed with ADHD aged 6-16 were severely deficient in serum zinc. In another study those with the lowest blood levels of zinc had the most severe conduct problems, anxiety, and hyperactivity as rated by their parents. Saffron – In a study children and adolescents diagnosed with ADHD received 30 mg of saffron daily or Ritalin. Individuals in both groups showed equivalent and significant improvement in ADHD symptoms. Caffeine – Some studies have found that caffeine can boost concentration for people with ADHD. Since it’s a stimulant drug, it mimics some of the effects of stronger stimulants used to treat ADHD, such as amphetamine medications. L-theanine – L-theanine/-caffeine combination was associated with decreased task-related reactivity of a brain network associated with mind wandering. Studies show L-theanine can improve focus, ease anxiety and stress, and reduce insomnia. Lion’s mane mushroom – Numerous studies show it can combat the effects of brain fog, help concentration and lift mood. It can also support gut health, combats inflammation and promotes antioxidant activity. Children’s Mindlinx Multinutrient a specific vitamin and mineral formula for a focused calm. This list is not exhaustive and other herbs like Rosemary and Bacopa can be really helpful. Essentials oils can also help. When children with ADHD inhaled vetiver essential oil three times a day for 30 days they had improved brain wave patterns and behaviour and did better in school.
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Why You Really Want to “Go” Every Day
Combat constipation. A daily bowel movement is key to optimal health. Constipation creates the perfect environment for bacterial overgrowth, creates inflammation, hormonal imbalance and infertility, fatigue, brain fog and can seriously impact your mood.
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Understanding the Power of the Vagus Nerve
Let’s get to know a part of your body that often goes unnoticed, but is incredibly important – the vagus nerve. The vagus nerve works silently behind the scenes, controlling functions like your heart rate, breathing, digestion, and even your mood! But what happens when it stops working as it should? Unfortunately, a range of symptoms that can be tricky to diagnose. In this article, we’ll explore why this little nerve is so critical to our everyday health – and how to stimulate yours for better health. Understanding the role of the vagus nerve The vagus nerve is the longest cranial nerve in the body. It starts from the brainstem and winds its way through the neck and chest, connecting to major organs like the heart, lungs, liver, and digestive system along the way. Believe it or not, there are twelve cranial nerves in our bodies. These nerves come in pairs and play an essential role in connecting the brain to other parts of the body. Some of them send sensory information to the brain, including details about smells, sights, tastes, and sounds. Other cranial nerves control our body movements and the function of certain glands. And some do both! One such nerve is the vagus nerve. It’s responsible for a wide range of functions, including regulating the heart rate, breathing, and digestion process. How the vagus nerve affects your health Regulate Heart Rate and Blood Pressure The vagus nerve is responsible for a process known as the "baroreceptor reflex”. It's like a built-in system that ensures your blood pressure stays within a healthy range.Here's how it works: the baroreceptors (fancy word for pressure sensors) in your blood vessels, detect changes in blood pressure. Then, they send a signal to your brain through the vagus nerve. Your brain takes this signal and sends a message back down the nerve to the heart, telling it to either slow down or speed up, in order to maintain a healthy blood pressure. Now, when you're just relaxing and taking it easy, your vagus nerve is working in the background, slowing down the heart rate. It knows that your body doesn't need as much oxygen or nutrients when you're at rest. But, as soon as you start moving or exercising, the vagus nerve springs into action, telling your heart to pick up the pace and increase blood pressure to supply those hard-working muscles with the nutrients they need. Improve Digestion Have you ever thought about what happens inside your body when you take a bite of food? As soon as you start chewing, the vagus nerve wakes up and sends a message to the brain that food is on the way. Your brain then sends a signal to the digestive system to get ready for the incoming meal. And once the food finally reaches the stomach, the vagus nerve continues to play its role by stimulating the production of stomach acid and digestive enzymes, which break the food down into smaller particles that our body can absorb and use for energy. The vagus nerve also contracts the muscles in the stomach and intestines to push the food along, ensuring that everything keeps moving in the right direction. However, if the vagus nerve is out of sync with the brain and body, it can cause unpleasant problems such as bloating, constipation, and acid reflux. Keep Inflammation in Check Inflammation is a natural response the body has to injury or infection. It's a good thing because it's a sign that your immune system is doing its job. But here's the thing: chronic inflammation can happen when your body's immune system is constantly activated, even when there's no injury or infection to fight off. And this can lead to a range of issues, from arthritis to heart disease. What causes all this trouble? One major culprit, cytokines. These little proteins can wreak havoc when they get out of hand. The vagus nerve helps out by stimulating the production of anti-inflammatory molecules like norepinephrine. These molecules help reduce the production of troublesome cytokines. The vagus nerve also activates the "cholinergic anti-inflammatory pathway." This pathway is like a feedback loop between the nerve and the immune system. The vagus nerve sends signals that help calm down the inflammatory response, while the immune system sends signals back to the nerve to let it know when the inflammation has been controlled. Mood Regulation The vagus nerve is connected to the parasympathetic nervous system, which is responsible for the "rest and digest" response. When this nerve gets activated, it sends signals to your brain that help you relax and feel at ease. It's like pressing the "off" button on your stress levels. This happens in part because the vagus nerve stimulates the release of a neurotransmitter called acetylcholine. Acetylcholine acts as a natural mood stabilizer, helping to regulate the activity of other neurotransmitters like dopamine and serotonin. So when acetylcholine levels are low, you may be more prone to depression, anxiety, and other mood disorders. By activating your vagus nerve, you can help to boost your acetylcholine levels, leading to improved mood and reduced anxiety. Immune Function Your immune system works 24/7 to protect your body against harmful pathogens. However, when things go wrong, it can cause chronic inflammation and autoimmune diseases. That’s where the vagus nerve comes in. It acts as a mediator between the immune system and the brain, making sure that the immune response doesn't get too carried away and cause more harm than good. When the vagus nerve is doing its job, it helps balance out the pro-inflammatory and anti-inflammatory responses of your immune system. The vagus nerve also regulates the production of important immune cells like T-cells and B-cells and influences the activity of macrophages. You can think of macrophages as the body's clean-up crew, swooping in to get rid of foreign substances. Without them, our bodies would be overrun with harmful bacteria, leaving us feeling sick and fatigued. By understanding the importance of this nerve and taking steps to stimulate it, you can keep all systems working together in harmony. Symptoms of a weak vagus nerve Whether you're busy at work or catching up on sleep, the vagus nerve is always clocked in, keeping your body functions in check. But what happens when things start to go wrong? Everything from anxiety to digestive issues and heart problems can be traced back to the vagus nerve. How can you tell if yours is struggling to keep up? Here are some potential warning signs to look out for: Dizziness and fainting Digestive issues Nausea Ringing ears Heart palpitations Anxiety and depression Chronic inflammation Which factors may cause vagus nerve damage? Chronic stress: Stress is a common culprit. When you're stressed, your body releases a hormone called cortisol, which can interfere with the vagus nerve's ability to function properly. This can lead to heart palpitations, digestive issues, and difficulty breathing. Inflammation: Another cause of vagus nerve dysfunction is inflammation. When there's inflammation in the body, it can irritate the vagus nerve and cause it to malfunction. This can result in pain, fatigue, and even more digestive issues. Physical Trauma: In some cases, the vagus nerve can be directly damaged by physical trauma. Whether it's a surgical procedure, an injury, or an underlying medical condition, damage to the vagus nerve can cause a variety of symptoms depending on the severity and location of the damage. Lifestyle Factors: Lifestyle habits can also contribute to vagus nerve dysfunction. Poor diet, lack of exercise, and insufficient sleep can all lead to chronic inflammation and stress, which in turn can interfere with the vagus nerve's ability to do its job. The vagus nerve plays a big role in your overall health and well-being. By being mindful of the factors that can cause it to malfunction, you can take steps to keep it functioning properly and keep our bodies running smoothly. 5 ways to stimulate the vagus nerve for better health So, how can you keep your vagus nerve healthy and functioning properly? When you activate or stimulate your vagus nerve, it means you're essentially giving it a little boost, helping it to function more efficiently. There are a number of ways to do this, and they range from simple techniques to more advanced practices. Let’s start with the basics. Magnesium Magnesium does a lot of heavy lifting in your body. This mineral is responsible for over 300 enzymatic reactions, including muscle and nerve function, blood sugar control, and blood pressure. Magnesium helps keep your nerves healthy by regulating the flow of calcium in and out of nerve cells. And that's important because it helps control the electrical impulses that run through your nerve fibers. When you’re not getting enough magnesium, your nerves can become overstimulated, which can lead to all sorts of unwanted symptoms like muscle weakness, tremors, and even seizures. By making sure you’re getting enough magnesium in your diet and supplementing with a liquid magnesium chloride formula, you can support our overall health and wellbeing. So if you're feeling a little off or experiencing any of those pesky nerve-related symptoms, it might be worth checking your magnesium levels. Probiotics When you have a diverse and healthy gut microbiome, it sends positive signals to the vagus nerve. And this is where probiotics come in! Probiotics are live bacteria and yeasts found in certain foods and supplements. Certain strains of probiotics, like Lactobacillus and Bifidobacterium, have been shown to increase the production of neurotransmitters like serotonin and GABA. These neurotransmitters play a key role in regulating your mood and anxiety levels. And not only that, but they also act on the vagus nerve, helping to reduce inflammation and improve gut motility. You can start incorporating more probiotics into your diet with fermented foods like yogurt, kefir, sauerkraut, and kimchi. These foods are packed with probiotics that can be a delicious addition to any meal. You can also take probiotic supplements, just be sure to choose a high-quality brand that contains soil-based strains. Deep Breathing or Meditation When you take slow, deep breaths, you activate the part of your nervous system that's responsible for relaxation – the parasympathetic nervous system. This, in turn, stimulates the vagus nerve and helps calm your mind and body. Deep breathing is one of the easiest and most effective ways to stimulate the vagus nerve. The key is to breathe deeply from your belly, allowing your diaphragm to fully expand and contract. Try taking 10 deep breaths in a row, focusing on the sensation of the air moving in and out of your body. Sing it Out When you sing, you naturally elongate your exhalation and engage your diaphragm muscles and vocal cords, which can help stimulate the vagus nerve. In fact, studies have shown that singing, humming, chanting, and gargling can increase the activity of the vagus nerve, leading to improved heart rate variability, reduced anxiety, and even better immune function. So, the next time you're feeling stressed or anxious, why not try singing your heart out? Whether it's in the shower, in the car, or even at a karaoke night with friends, singing can be a fun and effective way to boost your vagal tone and promote overall wellness. And the best part? You don't have to be a professional singer to reap the benefits. Cold Exposure Studies have shown that exposing yourself to cold temperatures, such as taking a cold shower or dipping our face in ice water, can stimulate the vagus nerve. This can help to reduce inflammation, improve heart rate variability, and boost mood. Benefits of stimulating your vagus nerve Your vagus nerve affects your mental and physical health in a variety of ways. By implementing strategies to stimulate it, it may help with the following: Improved mood Better digestion Lowered heart rate Reduced blood pressure Cognitive function Immune response Reduced inflammation The body’s superpower Your vagus nerve plays a key role in helping you deal with all sorts of emotional and physical challenges that life throws your way. By paying close attention to your nerve health, you can unlock a whole world of benefits for your overall well-being.
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Feed Your Gut, Fuel Your Brain
Our gut and brain are connected in a way that science is just starting to fully understand. But what we do know is that our gut is home to trillions of bacteria, collectively known as the gut microbiome. And this microbiome doesn't just help us digest our food, it also plays a crucial role in regulating our mood, behavior, and cognitive function. In this article, we’ll explore how your digestive system and brain are more closely linked than you may realize. Plus, six simple tips to help you reset your digestion! Get to Know Your Gut Let's start with the gut, also known as the digestive system. Your gut is a tube that starts from the mouth and ends at the rectum. It's responsible for breaking down the food you eat and extracting the nutrients your body needs to function. The gut is home to trillions of microorganisms that work together, making up an entire mini-ecosystem. One of the most important parts of this ecosystem is the gut lining. If you took a closer look, you’d see millions of tiny, finger-like projections called villi. Their primary job is to grab onto the nutrients from the food you eat and transport them to different parts of your body, where they're used to fuel your cells and body processes. The Gut-Brain Connection How often do you consider that your gut and brain are in constant communication? They’re connected by the vagus nerve, a long and winding nerve that runs from your brainstem to your abdomen. This nerve is like a superhighway of information, sending lightning-fast signals back and forth between your gut and brain. This connection plays a huge role in your overall health and it's responsible for regulating your mood, digestive balance, controlling your appetite, and even managing your immune system. The “Second Brain”. But how exactly does this communication system work? Well, the gut and brain are connected by a complex network of neurons, hormones, and immune cells, known as the enteric nervous system (ENS), or "second brain." While the ENS primarily controls digestion and nutrient absorption, it also communicates with the central nervous system (CNS) - your brain and spinal cord. Your enteric nervous system can actually sense small changes in the gut environment, like the presence of food or bacteria, and send signals back to the brain. These signals often have a significant impact on your mood and behavior. One of the most important neurotransmitters produced by the gut is serotonin (the happy hormone). Surprisingly, up to 90% of the body's serotonin is produced in the gut, not the brain! So if your gut health is out of balance, then your mental state and emotions can become scattered too. But it's not a one-way street. Your brain can also send signals directly to your gut. Digestive health is closely linked to your emotional state, so much so that feelings like anger, anxiety, sadness, and joy can have a profound effect on your gut health. For instance, have you ever noticed that when you're stressed out, you get an upset stomach or your appetite disappears? That's the gut-brain axis at work! When you're stressed or overwhelmed, your brain sends signals to the enteric nervous system (ENS), causing all sorts of digestive problems. How Leaky Gut Can Impact Brain Function Leaky gut is a condition where the lining of your intestines becomes permeable, and begins allowing all sorts of undigested food particles, toxins, and bacteria to make their way into your bloodstream. This can be a pain in the gut, literally. If you're experiencing frequent symptoms like bloating, gas, diarrhea, constipation, fatigue, and brain fog after eating, it could point to a leaky gut. But what causes it? Well, there's no one answer to that question – there are several different factors that can contribute. A few of the most common ones include: Diet: If you're constantly eating processed foods, sugary snacks, and sodas, you're not doing your gut any favors. These types of foods can damage the lining of your intestines over time, making them more permeable. Medications: Antibiotics, NSAIDs (like aspirin and ibuprofen), and acid-blocking drugs can all disrupt the balance of healthy bacteria in your gut. Stress: Chronic stress can wreak havoc on your digestive system by suppressing your immune system and making you more susceptible to digestive imbalance, sickness, and infection. Environmental toxins: Exposure to toxins like pesticides, heavy metals, and mold can contribute to a leaky gut by damaging your intestinal lining and triggering inflammation. Genetics: Some people may be more prone to developing leaky gut due to genetic factors. How does all of this affect your brain? If left untreated, a leaky gut can lead to chronic brain inflammation – which can disrupt the production of neurotransmitters like serotonin and dopamine. This is why it's not uncommon for people with leaky gut to experience symptoms of depression and anxiety. Studies have further linked brain inflammation to an increased risk of brain conditions such as Alzheimer's, Parkinson's, and depression. So, it's not just the gut that becomes affected, but the entire body. Gut Check: 6 Ways to Reset Your Digestion Feeling sluggish lately? Maybe it's time to show your gut some love and give it the attention it deserves. But don't worry, it's not as intimidating as it may seem. Taking steps to improve your gut health can be quite simple and easy to do.Here are six tips to help reset your gut and leave you feeling more energized, healthy, and happy. Mindful Eating Food for thought: your gut is home to trillions of bacteria that help with digestion and immunity. But if you're eating a diet high in processed foods, sugar, and unhealthy fats, you're feeding the bad bacteria and killing off the good guys. A colorful diet rich in fiber, fruits, lean protein, healthy fats, and vegetables can promote the growth of healthy bacteria your gut needs to thrive. Avoid Antibiotics Antibiotics can be life-saving medications when used appropriately. But they can also become detrimental to your gut health. Antibiotics work by killing bacteria, both good and bad, in your body. This can cause an imbalance in your gut microbiome, resulting in digestive issues, weakened immunity, and mental health problems. Vitamin D & Sunshine Vitamin D isn’t just for keeping your bones strong, it also maintains the integrity of your gut barrier and helps the body absorb nutrients like calcium, magnesium, and phosphate, all essential for good gut health. A deficiency has been associated with an increased risk of inflammatory bowel disease (IBD). People with low levels often have less diverse gut microbiomes, which can result in a whole host of additional health issues, including obesity, diabetes, and even depression.Dietary sources: Some of the best food sources include wild-caught salmon, tuna, mackerel, and sardines. Keep in mind, one of the simplest methods to boost vitamin D is to soak up some sunshine! Our bodies actually produce vitamin D when our skin is exposed to sunlight. Just remember to be mindful of your sun exposure and protect your skin. CHOOSING A SUPPLEMENT: Adding a high-quality vitamin D supplement to your routine can make a noticeable difference in your overall mood and energy. When browsing for the perfect formula, opt for one that contains a bioavailable vitamin D3 + vitamin K complex. This ensures that your body can absorb the maximum amount of nutrients possible. And here's a pro tip: Look for the cholecalciferol form of vitamin D, which is the natural form that your body produces when exposed to sunlight. More Magnesium This powerful nutrient plays a key role in the digestive process, ensuring that our bodies can break down food efficiently and absorb the nutrients we need. For starters, it helps to relax the muscles in the digestive tract, allowing food to move through more smoothly and reducing the likelihood of painful cramping or bloating. It also acts as a natural laxative, promoting regular bowel movements and preventing constipation. Dietary sources: There are plenty of magnesium-rich foods to choose from, including leafy greens like spinach and kale, nuts and seeds, whole grains, and fatty fish. CHOOSING A SUPPLEMENT: Magnesium chloride is one of the most highly absorbed forms of magnesium, providing an excellent way to replenish and maintain your levels. Dr. Carolyn Dean, author of The Magnesium Miracle, recommends a liquid magnesium chloride as a safe and effective source since it doesn’t cause the same laxative effects, compared to other types. This allows you to access all the benefits without fear of running to the bathroom all day. Prebiotics + Probiotics The powerhouse duo. Prebiotics are special plant fibers that the body can't digest, instead they act as food for the healthy bacteria (probiotics) that live in your gut. By feeding the good bacteria, prebiotics help to increase their population. This, in turn, prevents the growth of harmful invaders that can cause digestive problems. Probiotics, on the other hand, are the helpful, live bacteria and/or yeast that live in your gut. They prevent the growth of harmful bacteria, reduce inflammation, and enhance nutrient absorption. Some research shows that taking probiotics regularly may lead to lower levels of cortisol - the hormone associated with stress. Together, prebiotics and probiotics form a symbiotic relationship that can have a profound effect on our health and well-being. Dietary sources: Prebiotics are found in various foods like onions, garlic, bananas, oats, asparagus, and apples. Meanwhile, probiotics can be found in fermented foods like yogurt, kimchi, kefir, sauerkraut, and kefir. So, the next time you're at the grocery store, try to pick up some prebiotic and probiotic-rich options to give your gut (and brain!) a boost. CHOOSING A SUPPLEMENT: Adding more probiotics to your diet can be as simple as taking a supplement that contains soil-based strains. Unlike many other types of probiotics that get destroyed by stomach acid before they can work their magic, soil-based probiotics are much more resilient. They can survive the acidic journey through the stomach and make it to your gut to deliver the benefits you're after. When taken regularly, soil-based formulas can help improve digestion, enhance nutrient absorption, and strengthen your immune system. It's like giving your gut an all-star team of bacteria to help it function at its best. Take the Day Off When you experience stress, your body's natural response is to release stress hormones that cause your digestive system to slow down or even stop altogether. This disruption can lead to bloating, constipation, inflammation, and compromised immune health. So, what’s the solution? Incorporating relaxation techniques into your daily routine can work wonders for reducing stress and promoting healthy gut microbiota. Meditation, deep breathing, and yoga are all excellent options to help you feel more at ease. Of course, don't forget the essentials like regular exercise, a nutritious diet, and adequate sleep. All of these factors play a critical role in fending off stress and maintaining a happy, healthy gut. Happy Gut, Happy You Your digestive health can have a significant impact on the functioning of your mind. As we learn more about the complex relationship between the two, it becomes clear that improving your gut health can lead to improved cognitive function, mood regulation, and overall well-being.
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Magnesium: The Unsung Hero Of Heart Health
When it comes to keeping our hearts in the best shape, we often forget the important role magnesium plays. Could this mineral be a missing link to improved cardiovascular health? Let’s take a closer look. Is Magnesium the Missing Link to a Healthy Heart? The risk of heart disease increases with age. A major factor in this increase is magnesium deficiency. Magnesium is involved in over 300 biochemical reactions in the body and is required for proper muscle contraction, nerve function, blood sugar regulation, and blood pressure control. But despite how important this mineral is, nearly 75% of American adults don’t get the recommended intake. Several factors can contribute to magnesium deficiency, including certain medications, chronic stress, gastrointestinal diseases, and a poor diet. A few signs that might indicate you’re not getting enough magnesium include: Fatigue Muscle cramps or spasms Asthma Anxiety High blood pressure Osteoporosis Migraines Magnesium and Heart Health Heart health is directly linked to your magnesium levels in the body, as this mineral helps to keep the heart muscle relaxed and functioning properly. Let’s explore this connection. Helps regulate heart rhythm The highest levels of magnesium reside in the heart. Electrolytes, including sodium, calcium, and potassium, are transported into the cells by magnesium, a process crucial to a healthy heart. A magnesium deficiency can change the way electricity flows through the heart, and as a result, alter the heart's rhythm. Aside from preventing erratic electrical conductivity in the heart, magnesium also coordinates the activity of the heart muscles and nerves that regulate the heartbeat. A 2013 study showed that low magnesium levels can lead to atrial fibrillation, the most common heart rhythm disorder, which occurs when the electrical system of the heart causes the upper chambers to quiver. Considering that the CDC estimates between 2.7 and 6.1 million people struggle with AFib, it might be wise to start giving magnesium deficiency a closer look. Supports a normal blood pressure Magnesium increases the production of nitric oxide, a signaling molecule that helps relax blood vessels. This means magnesium may play a role in maintaining a normal blood pressure range. The right balance of minerals - sodium, potassium, calcium, and magnesium play a central role in the normal regulation of blood pressure. Research suggests that diets with adequate magnesium may reduce the risk of high blood pressure (hypertension). Helps regulate muscle contractions Magnesium acts as a gatekeeper, controlling the influx of calcium necessary for muscle contractions. If magnesium levels are too low, the cells can become overloaded with calcium; leading to hyperexcitability and calcification. Instead of relaxing when needed - your muscles contract too much, causing frequent cramps or spasms. The popularity of calcium supplementation often leads to a neglect of magnesium, yet both minerals are essential for our bodies to function the best. Promotes blood sugar balance Insulin is a hormone that helps move sugar from your bloodstream and into your cells to be used for energy. If you have insulin resistance, your body doesn’t respond well to insulin and can’t use glucose (sugar) from your blood for energy. Lack of magnesium is one of the major reasons why cells stop responding to insulin. When magnesium levels are low, glucose can’t enter cells and high levels of sugar build up in the blood as a result. Having insulin resistance increases your risk of type 2 diabetes, high blood pressure, high cholesterol, and other health problems. Are Magnesium Supplements Good For Your Heart? A 2000 study from Circulation suggests that magnesium is essential for heart health. Half of the patients participating in the study took 365 mg of magnesium twice daily for six months, while the other half took a placebo. Patients who took magnesium reported less stress on the treadmill and better vessel function. Almost 75% of the participants began with a magnesium deficiency, but most rose to normal levels by the end. Research continues to reflect the benefits of magnesium for the heart. It’s been shown that magnesium supplements may potentially improve: Hypertension Cardiomyopathy Congestive heart failure Cardiac arrhythmia Supraventricular tachycardia Ventricular arrhythmia Atherosclerosis Coronary vasospasm Oxidative stress and myocardial injury Thrombosis Mitral valve prolapse With all of this in mind, it’s clear to see the vital role that magnesium plays in your heart health. If you feel you may be magnesium deficient, you can work toward optimizing your magnesium levels through proper diet and dietary supplements. Should I Take a Magnesium Supplement? During your weekly grocery trip to the produce section, you may not realize that the quality of nutrients in our food has declined over the past 70 years. Research shows that many fruits, vegetables, and grains grown today contain less protein, magnesium, calcium, phosphorus, iron, riboflavin, and vitamin C than those grown decades ago. And as our soils become increasingly depleted of minerals, it’s becoming more and more difficult to get the minerals we need from our food. This is particularly true for magnesium. There are many dietary sources of magnesium, including whole grains, dark leafy greens, fish, nuts, legumes, and avocados. However, supplementation may be necessary to help fill in the gaps. Magnesium supplements come in a wide range - magnesium oxide, citrate, and glycinate to name a few - but liquid magnesium chloride is one of the most effective. This form can penetrate the cells quickly to ensure optimal benefit. You can also easily adjust the dosage according to your needs. Keep in mind that low-quality magnesium supplements can lead to unpleasant gastrointestinal side effects. As a result, you may experience cramping or diarrhea. When this occurs, it means most of the magnesium you've taken was wasted instead of being absorbed by your body. A high-quality liquid supplement can provide a better absorption rate and minimize stomach discomfort. Side Effects And Risks For most, adding a magnesium supplement to optimize heart health is considered safe. However, some people may need to consult a healthcare professional before starting a new supplement. If you have chronic kidney disease, or if you take antibiotics, proton pump inhibitors, diuretics, or bisphosphonates, you should seek out more guidance. Key Takeaway Magnesium is arguably one of the most important minerals for cardiovascular health. While there are many other factors at play, it’s clear that magnesium deficiency can contribute to an increased risk of heart-related conditions. For this reason, ensuring adequate dietary intake of magnesium or taking a quality liquid mineral supplement may be a wise choice if you want to take steps to protect your heart health long-term. Not sure where to start? Give our amazing customer service team a call for more.
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Hibiscus Tea – Help for High Blood Pressure
The Hibiscus flower is a beautiful sight to behold but it offers much more. Studies show that drinking just 3 cups of Hibiscus tea a day can lower mild to moderate blood pressure. In fact Hibiscus induced reductions in blood pressure similar to that resulting from pharmaceutical medication. Buy Hibiscus tea See studies here – The effects of Hibiscus on blood pressure and cardiometabolic markers Hibiscus lowers blood pressure in hypertensive and mildly hypertensive adults
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