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Top 6 health benefits of magnesium

By: Kerry Torrens-Nutritionist

Published: June 19, 2023 at 12:11 PM

Nutritionist Kerry Torrens explains why magnesium is good for you, the top health benefits and which source of magnesium is best for your needs.

What is magnesium?

From the regulation of muscle contractions and blood pressure to energy production, blood sugar balance and even weight management and mood disorders, magnesium’s role in the body is an important one. With such a long list of uses, it is no surprise it’s the fourth-most abundant mineral in the body, and involved in more than 300 enzymatic reactions.

Magnesium health benefits may include:

1. Keeping our bones and muscles strong

2. Acts as an antidepressant

3. Helps lower blood pressure, reducing risk of strokes

4. May ease pain caused by headaches and migraines

5. Improves quality of sleep

6. Alleviates PMS symptoms when combined with vitamin B6

Discover our full range of health benefit guides or check out some of our best energy-boosting breakfast, dinner and snack recipes, from our vegetarian breakfast burritos to our miso salmon with ginger noodles.

What forms of magnesium are there?

Found naturally in rocks and seawater, there are a number of forms of magnesium, including carbonate, chloride, hydroxide, oxide and sulfate, as well as glycinate, lactate, malate, citrate and orotate.

Each form varies with regards its bioavailability and its best use. For example, forms that dissolve well in water tend to be more easily absorbed in the gut. This means magnesium in the form of citrate, lactate and chloride are more completely absorbed than the oxide equivalent.

Miso salmon with ginger noodles

What are the health benefits of magnesium?

1. May strengthen bones and protect against osteoporosis

A number of population studies have reported positive associations between magnesium intake and bone mineral density in both men and women. This is because magnesium is involved in bone formation through its influence on bone turnover, as well as its role in potentiating vitamin D. Adequate magnesium may also play a part in keeping our muscles strong and healthy; this is an important strategy for preventing falls and fractures in the older population.

2. May help with depression and anxiety

Magnesium has been shown to have a mood-improving effect with benefits achieved both with or without the use of antidepressant medication.

3. May lower blood pressure

For those with hypertension, magnesium may help regulate blood pressure. There are also wider cardiovascular benefits, with higher magnesium intakes linked with reducing the risk of strokes.

4. May alleviate headaches/migraines

Magnesium deficiency appears to play a part in the development of migraines and headaches. However, evidence supporting the use of supplementation to prevent or reduce symptoms is, currently, limited.

5. May improve sleep

As we age, we experience changes in our sleep patterns. A study looking at the effect of magnesium on a group of 60-80 year olds suggests the mineral may help reverse these changes. For the rest of us, magnesium may also be a useful sleep aid, because it helps quieten the nervous system, creating a calm and relaxed disposition.

6. May alleviate pre-menstrual syndrome (PMS)

For many women of reproductive age, the strains of cyclical anxiety, stress, mood swings and bloating as well as menstrual migraine have a significant impact on quality of life. Interesting studies suggest magnesium alone and in combination with vitamin B6 may help alleviate some of these symptoms.

What are the top food sources of magnesium?

Although found in a number of foods, including green leafy vegetables, nuts and seeds, unless you’re eating a varied diet you may not achieve the recommended daily amount of 270mg (women). Nutritional surveys support this, with reports of low magnesium levels among young adults in their 20s, especially women.

Other aspects of our diet can affect how efficiently we absorb magnesium. These include high intakes of caffeine and zinc supplementation.

To ensure you’re getting adequate amounts of magnesium, include a wide selection of the following foods in your daily diet:

Screen Shot 2020-10-01 at 17.16.47

Source: McCance, R A, and Elsie M. Widdowson. McCance and Widdowson’s the Composition of Foods., 2015. Print.

Hands holding water and magnesium supplements

What about magnesium supplements?

If you’ve been advised to take a supplement, it’s important to select a high-quality product that supplies the form of magnesium that is most likely to benefit the condition you want to address (see table). The product you choose may also be influenced by the dose you’ll need, and how many capsules you’re willing to take. Common forms of magnesium that you’re likely to see on a supplement label include magnesium citrate, oxide, glycinate and malate. See our quick guide on magnesium forms and suggested applications:

Magnesium citrate

  • Suggested uses: Occasional constipation, depression and anxiety
  • Smaller dose of elemental magnesium per capsule, so a daily dose is more likely to involve multiple capsules.

Magnesium oxide

  • Suggested uses: Heartburn and indigestion, constipation, migraine (including pre-menstrual)
  • Useful for those who want to take as few a number of capsules as possible, because the oxide molecule is small and delivers more magnesium per dose.

Magnesium chloride

Magnesium lactate

  • Suggested uses: stress, anxiety
  • Gentler on the digestive system, so useful option if you need to take high doses

Magnesium malate

  • Suggested uses: Heartburn, fatigue
  • Gentler on the digestive system and is less likely to cause laxative effects

Magnesium taurate

Magnesium L-threonate

  • Suggested uses: Depression, memory loss (including age-related)

Magnesium sulfate (epsom salts)

  • Suggested uses: Bath and foot soak to ease muscle aches, relaxation and stress relief, constipation

Magnesium glycinate

  • Suggested uses: Heartburn, sleep, mental calm and relaxation, anxiety and depression

Magnesium orotate

  • Suggested uses: Heart health, energy support

Although magnesium supplements are well-tolerated by most people, some people experience symptoms such as nausea and diarrhoea. In order to minimise the risk of side effects, take the supplement with food and away from medication. High doses (more than 400mg) are more likely to cause digestive upset and currently there is insufficient evidence to support what the effects of high doses may have over time. Always keep to the directions on the label and refer to your GP or health professional if you are unsure.

Is magnesium safe for everyone?

Certain groups are more likely to be at risk of low levels of this important mineral – these include older adults, type 2 diabetics and those with gut issues, such as Crohn’s disease. However, before you supplement you should be aware that certain medications may interact with magnesium or affect magnesium status so it is vital you speak with your GP before taking a supplement.

Overall, is magnesium good for you?

If you’re someone who struggles to sleep well, soothing magnesium could do the trick. By improving your quality of sleep, you’ll feel more healthy overall. Magnesium can also be used to combat cramps, migraines and other symptoms of PMS, as well as being used as an antidepressant. It increases the impact of vitamin D, which in turn does more to improve our mood and supports healthy bones.

Always speak to your GP or healthcare provider before taking a new supplement or if you are concerned about nutritional deficiencies

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SHOCKING: 13 percent of children have two or more allergic conditions, study reveals

by: Sara Middleton, staff writer | August 5, 2023

(NaturalHealth365)  A new study published in Pediatrics, the journal of the American Academy of Pediatrics (AAP), reveals some interesting trends in childhood allergies and asthma, including when common childhood allergies are first diagnosed.

And while the study – which was funded by the National Institutes of Health (NIH), the Pennsylvania Allergy and Asthma Association, the Children’s Hospital of Philadelphia (CHOP), the AAP, and the U.S. Department of Health and Human Services (HHS) – conveniently (or perhaps suspiciously) overlooks the potential role of childhood immunizations in the development of allergic conditions, it does seem clear that more and more kids are suffering these days than ever before.

Around 13 percent of kids in the United States could be living with at least two or MORE allergy-related conditions, according to new study

To conduct the study, researchers from CHOP analyzed health record data from more than 200,000 pediatric patients under the age of 18 between the years 1999 through 2020.  Their goal: to describe “clinical and epidemiologic patterns of pediatric allergy.”

Here are a few key findings from the massive study:

  • Over 13 percent of children in the sample had two or more allergic conditions, with certain conditions more frequently occurring together (e.g., asthma and allergic rhinitis, aka hay fever)
  • On average, childhood eczema tends to be first diagnosed at just 4 months old
  • On average, childhood food allergies and asthma tend to be first diagnosed at 13 months old (with allergies to peanuts, eggs, and shellfish being among the most common); another rare food allergy called eosinophilic esophagitis (EoE) tends to be diagnosed at around age 35 months
  • On average, childhood allergic rhinitis tends to be first diagnosed at 26 months old

Clearly, asthma and allergies are rising among our nation’s kids.  But what could be the cause?

Hypotheses abound, including vitamin D deficiency, obesity, widespread antibiotics and acetaminophen use, and even the “hygiene hypothesis,” which says that kids living in increasingly sterilized and clean environments “aren’t being exposed to germs that train their immune systems to tell the difference between harmless and harmful irritants,” according to the American Academy of Allergy, Asthma & Immunology.

However, the potential role of aluminum and shots is less talked about.  Talk about the elephant in the room!

Indeed, Children’s Health Defense (CHD) senior director of science and research, Dr. Brian Hooker, was recently quoted by CHD in an article discussing the CHOP study, in which he said that he finds it “incredible that the authors of the Pediatrics paper overlooked vaccines as a potential cause of allergies, given that even the CDC [Centers for Disease Control and Prevention] has made the connection between aluminum in vaccines and asthma as well as eczema.”

It makes you wonder: are concerned parents seriously being gaslit into believing that the 70+ doses of vaccines recommended by the CDC for kids before their 18th birthday aren’t impacting children’s immune function?  Is the correlation between increasing chronic disease rates and the hefty childhood vax schedule, not one to be taken seriously and investigated properly?  Whose best interest is really at heart here: our children or the pharmaceutical industry?

Should you talk to your child’s doctor about allergies?  These are the signs and symptoms of childhood allergies to look out for

As a parent, your child’s health is your top priority.  So you shouldn’t hesitate to talk to a doctor if you’re worried about unusual signs and symptoms in your kids.

According to the American College of Allergy, Asthma & Immunology (ACAAI), these are some of the most common allergy symptoms in kids to be aware of:

  • Skin rashes or hives (atopic dermatitis or eczema)
  • Difficulty breathing (asthma)
  • Sneezing and coughing
  • Runny nose
  • Itchy eyes
  • Ear infections
  • Stomach upset

These symptoms are most often triggered by the following substances or allergens:

  • Tree pollen, plant pollen, insect bites or stings
  • Pet or animal hair or fur
  • Dust mites
  • Mold
  • Cigarette smoke
  • Perfume
  • Car exhaust
  • Foods, including peanuts, eggs, milk and milk products

If you notice any of the above signs or symptoms – or if you suspect any of the triggers mentioned above are irritating your child – connect with a trusted (holistic) healthcare provider near you.  These providers can help you identify the root of your child’s symptoms and teach you how to support their immune function and overall well-being.

Of course, to reduce the risk of allergic reactions, try your best to eat an organic (chemical free) diet; avoid unwanted chemicals in household or personal care products; use an air purification system to keep indoor air clean and purify your drinking water.  All of this will go a long way to improving the health of your family.

Sources for this article include:

ACAAI.org
Childrenshealthdefense.org
AAP.org
AAAI.org

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Aged garlic extract guards against heart disease in more ways than previously thought

by: Lori Alton, staff writer | August 2, 2023

(NaturalHealth365)  As the number one killer of both men and women, the incidence of heart disease continues to rise.  According to the American Heart Association (AHA), cardiovascular disease takes the life of someone in the United States every 34 seconds.  By 2030, heart disease is expected to take the lives of more than 23.6 million people worldwide.  But a recent study on this deadly disease suggests new hope is on the horizon for slowing its progression, naturally.

The study published in Phytotherapy Research provides consistent evidence that aged garlic extract intake can reduce cardiovascular disease risk factors, including beneficial effects on cholesterol levels, inflammatory markers, and coronary artery calcification, offering the potential of a safe, natural remedy to combat heart issues.

Breakthrough study reveals aged garlic offers promising benefits for cardiovascular health

In this recently published comprehensive study, researchers delved into the impact of garlic on cardiovascular diseases (CAD).  They meticulously examined a wide range of studies exploring the effects of garlic powder tablets and aged garlic extract (AGE) on patients with heart issues.  The research honed in on vital indicators such as blood pressure, coronary artery calcification, lipid profile (cholesterol levels), and markers of inflammation.

The outcomes of this extensive analysis revealed promising results.  Garlic showcased significant benefits in several key areas.  It was found to boost the levels of HDL cholesterol, while reducing levels of LDL cholesterol, thus promoting heart health.  Moreover, garlic displayed a remarkable ability to lower markers of inflammation in the body, potentially mitigating the damaging effects of inflammation on the cardiovascular system.  Additionally, garlic intake seemed to positively influence the levels of homocysteine, a compound associated with heart health and contributed to reducing coronary artery calcification, a process linked to the development of heart disease.

Furthermore, when the researchers analyzed specific subgroups of patients at higher cardiovascular risk, garlic proved even more effective.  It demonstrated its prowess in lowering total cholesterol and LDL levels while simultaneously elevating HDL levels – a combination that bodes well for heart health.

A powerful ally in the battle against arterial plaque

In another study published in the Journal of Nutrition, aged garlic extract showed significant promise in its ability to reverse the buildup of plaque in arteries.  The study was found to both reduce the amount of accumulated “soft plaque” in the arteries as well as prevent new plaque from forming.

The study, conducted at the independent biomedical research facility LA BioMed, Torrance, Calif., showed that adding the supplement, aged garlic extract, resulted in a reduction in the amount of soft plaque, also known as low-attenuation plaque, that had built up in the arteries of patients.  Participants in the study were already known to be suffering from metabolic syndrome, which carries with it a number of cardiac disease risk factors, including hypertension and obesity.

Fifty-five patients, aged 40 to 75 years old, were involved in the study.  At the start of the trial, study subjects underwent screening using non-invasive Cardiac Computed Tomography technology to measure total coronary plaque volume already in existence.  The screening also provided specific measurements of dense calcium, non-calcified plaque, and low-attenuation plaque.

After screening and evaluation, study subjects were assigned to either a placebo or 2,400 mg of aged garlic taken daily.  After one year, a follow-up screening was conducted.  Results showed that those who had been taking aged garlic extract showed an 80 percent reduction in total plaque accumulation and reduced soft plaque.  They also demonstrated less low-attenuation plaque.

How to enhance your immune function and avoid the threat of cancer cell growth

Aged garlic extract is made by extracting and aging organic fresh garlic for 20 months at room temperature.  This aging and extraction process causes higher antioxidant levels compared with fresh garlic.  In addition, the most unstable substances in garlic are converted to more bioavailable, stable substances.  Garlic aged this way contains stable water-soluble sulfur substances, such as S-allyl mercapto cysteine (SAMC) and S-allyl cysteine (SAC).  These are powerful antioxidants with high bioavailability at 98 percent absorption into the blood.

Aged garlic extract also contains oil-soluble sulfur compounds, flavonoids, a phenol allixin, and other nutrients, including selenium.  But it is the water-soluble sulfur compounds that are credited most for the health benefits of AGE.

In addition to its heart-healthy attributes, aged garlic extract has been shown to give a boost to the body’s natural ability to make glutathione, which acts as a powerful antioxidant in protecting against free radicals.  Aged garlic extract is also known to have greater immunity-boosting qualities than fresh garlic, increasing immune cell numbers and activity and enhancing the activity of natural killer cells, which destroy cancer cells and invading organisms.

For this reason, aged garlic extract has been linked to a lower risk of breast cancer, as well as cancers of the bladder, colon, stomach, lung, liver, and esophagus.  It acts by reducing free radicals, enhancing the destruction of carcinogens, and preventing carcinogens from binding to DNA.

Top ways to include aged garlic in your diet for heart health

To fully harness the heart-healthy potential of aged garlic, here are the top ways to include it in your diet:

Garlic supplements:  Incorporate aged garlic extract into your daily supplement routine for a convenient boost.

Cooking:  Add aged garlic to soups, stews, stir-fries, and roasted vegetables for a flavorful and heart-healthy touch.

Garlic oil:  Drizzle aged garlic extract over salads or vegetable dishes.

Smoothies and juices:  Blend aged garlic extract into smoothies for a nutritious addition.

Roasted garlic:  Enjoy the mild and caramelized taste of roasted garlic on a variety of homemade meals.

Heart-healthy salsa: Create a heart-boosting salsa using fresh ingredients and a dash of aged garlic extract.

Dressings and dips:  Enhance dressings and dips with aged garlic extract for added nutritional value.

Embrace the versatility of garlic and consult your holistic healthcare provider or health coach before adding any supplements to your diet, ensuring a heart-smart approach to wellness.

Sources for this article include:

NIH.gov
NIH.gov
Heart.org
Sciencedaily.com
Medicalnewstoday.com
Lifeextension.com
Eurekalert.org

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Medicinal Herb Garden Planning for Remedies

By Sharon Vile And The Mother Earth News Editors

Make a medicinal herb garden plan from a healing herbs list for time-tested remedies for common ailments.Since the dawn of history, humans and animals have sought healing from plants. Although many of today’s most popular curatives are compounded in laboratories, there are still vast numbers of commercial remedies whose major medicinal ingredients are derived from green herbs, trees, and shrubs. But you needn’t rely on store-bought products for botanically based medicine: Many of the most common and effective healing plants can be grown in your own healing garden, in a backyard as lovely as it is useful.Selecting CurativesThere are hundreds, perhaps even thousands, of plants with medicinal value. While some of these are too tender for North American climates and others grow so rampantly that they’re undesirable in a garden setting, there are still many good candidates from which to choose. Most public libraries and bookstores offer a number of excellent herbals that can help you select the plants most suitable for your needs and your region (a list of recommended titles accompanies this article). Further assistance can be obtained from local nurseries and from catalogs published by mail-order herb suppliers. When ordering or buying herbs, always be sure to refer to plants by their Latin as well as their common names, because popular labels can vary from one area to another.Although you may want to cultivate only those herbs that relieve simple ailments and complaints, a good medicinal garden often contains some species that are planted strictly for their beauty or their historical interest. Foxglove and male fern, bloodroot and rue, for example, are all handsome plants that are just too powerful for anyone but a highly trained physician, pharmacologist, or herbalist to use safely as internal remedies.The EssentialsMost herbal medications are easy to prepare. The majority involve making an infusion, or tea, by pouring boiling water over leaves, stems, and/or flowers and allowing them to steep for a while. (One ounce or one-half ounce of herb to a pint of water is the usual proportion, with a steeping time of ten minutes or so.) Decoctions are made to extract the volatile principles from hard or woody parts such as bark or roots. The process requires boiling the pieces in water for three or four minutes, then allowing them to steep for an additional two to ten minutes (depending on the hardness of the materials and the strength desired).Cold extracts are like teas, but require double the amount of herb, which is steeped in cold water for some 10 to 12 hours. A tincture is produced by steeping a dried, powdered herb in a one-to-one solution of alcohol and water for about two weeks. The bottle is shaken daily, and at the end of the period the herb is strained away and the liquid poured into a clean container for storage.Poultices are made by crushing or bruising the medicinal parts of a plant, heating the resulting pulp, and then applying it directly to the affected area. If the plant is an irritant, such as mustard, the pulp is sandwiched between two layers of cloth. Fomentations are similar to poultices but milder in effect. To make these, a cloth is saturated with hot herb tea, wrung out, and then applied (as hot as can be tolerated) to the afflicted spot.The essential oil of an herb can be obtained by any of four methods. [1] Steam distillation requires such apparatus as a still, condenser, and receiver. [2] In extraction the oils are dissolved out of the plant with alcohol or other volatile solvents and then distilled until a pure oil is obtained. [3] Enfleurage involves spreading flowers or aromatic leaves between trays of unheated, purified fat, which absorbs the oils. The resulting pomade is then treated with an alcohol solvent to remove the scented oil. [4] During maceration the leaves or other plant parts are left in warm fat for several days, and the oils are later washed out with alcohol.Water will also remove the oils if it’s poured into a crock filled with the aromatic parts of the herb (leaves, say, or petals) and left for a week or so in a spot where the sun strikes it. Attar of roses, which can be made from the petals of several varieties of old-fashioned rose, is obtained in this manner (although it takes an enormous quantity of petals). The resulting oil has an antiseptic strength many times greater than that of carbolic acid.One way to preserve an herbal medicine meant for external use is to brew a strong tea, strain out the plant material, and then mix the liquid with an equal part of glycerin. The glycerin acts as a preservative and feels soothing to the skin.Materia MedicaThe following herbs are shown in two diagram. One garden contains plants that will thrive along a shady wall, and the other is designed for a sunny, open area. Most of the plants listed are useful for one or more complaints, such as colds, upset stomach, headache, insomnia, nervousness, cuts, bruises, scrapes, chapped or allergy-irritated skin, and acne. Plants marked with an asterisk are potentially dangerous and should be used only by trained and expert herbalists (remember, too, that any substance, if misapplied or overused, can be harmful!). And some physicians doubt the medicinal value of any herbs, despite centuries of use.

Image by MOTHER EARTH NEWS staff
Semi-shaded healing garden design for medicinal herbs.

Shady Healing Garden

archangelica
Image by Adobestock/natros
Angelica archangelica

Angelica (Angelica archangelica): Used for bronchitis and chest complaints, angelica is said to relieve the pain of gout and rheumatism, and can be used as an eyewash and skin refresher. A 3/8-teaspoon dose of the powdered root helps guard against infection during a fast.*Bloodroot (Sanguinaria canadensis): A powerful stimulant, expectorant, and emetic, bloodroot can be safely applied externally as a powder to skin eruptions and ulcers, nose polyps, and slow-healing sores.Catnip (Nepeta cataria): Catnip tea is a pleasant household remedy for nervousness, upset stomach, chronic bronchitis, colic, spasms, flatulence, or diarrhea.*Columbine (Aquilegia vulgaris): The fresh roots mashed in olive oil relieve rheumatism; the mashed and moistened seeds repel head lice; and a lotion made from the leaves soothes mouth and throat sores.

In the meadow, the comfrey (Symphytum officinale) is blooming
Image by Adobestock/orestligetka
comfrey (Symphytum officinale)

*Comfrey (Symphytum officinale): An excellent “drawing” poultice for wounds, infections, bruises, insect bites, and pulled tendons, comfrey is also used as a tea to relieve asthma, rheumatism, ulcers, bleeding gums, and throat inflammations, although it’s currently under investigation as a possible carcinogen. Its common name, “Knitbone”, is no doubt derived from the fact that its roots and leaves contain allantoin, a substance used to promote healing. Comfrey is considered a major healing herb.Costmary (Chrysanthemum balsamita): This herb can be used to treat colic and upset stomach. The sweetly mint-scented leaves make a healing ointment for sores and scrapes when boiled and simmered for 10-15 minutes with 1/2 cup of olive oil, a tablespoon of pine oil, and a little beeswax, and then strained and poured into widemouthed jars and cooled.*Foxglove (Digitalis purpurea): The leaves of this beautiful garden flower yield digitalis, a cardiac stimulant and tonic. Incidentally, handling the plant gives some people a rash and headache.

Heartsease (Viola tricolor): This botanical is used as a blood-cleaning tonic and to relieve chest and lung inflammation and skin eruptions. The powdered plant may be applied to wounds to promote healing.

Lady's Mantle
Image by Adobestock/Colin
Lady’s mantle

Lady’s Mantle (Alchemilla vulgaris): An infusion of the plant–4 teaspoons of dried herb steeped in 1 cup of water for 10 minutes–will stimulate the appetite, relieve diarrhea, and stem internal bleeding (it acts as a coagulant). Either the infusion or a poultice is good to apply to wounds.*Male Fern (Dryopteris filix-mas): This herb is most famous for expelling tapeworms, but it’s powerful and dangerous to take internally. One pound of the rootstock boiled in water can be added to a foot bath to relieve varicose veins, however, so its appearance in the garden needn’t be strictly ornamental.Parsley (Petroselinium crispum): Used for combating halitosis and (in the days of the ancient Greeks) drunkenness, parsley can help in cases of dropsy, conjunctivitis, coughs, and bruises … but it’s best known as a powerhouse of nutrition.*Pennyroyal (Mentha pulegium):  Most everyone knows the plants helps repel fleas.Primrose (Primula vulgaris): To treat headaches, insomnia, nervousness, or general weakness, make a tea of the flowering plant. A decoction of the rootstock makes a good expectorant, helpful in cases of lung congestion, coughs, and bronchitis.

Common Selfheal (Prunella vulgaris)
Image by Adobestock/Olivia
Common Selfheal (Prunella vulgaris)

Self-Heal (Prunella vulgaris): An infusion of the fresh herb in May, when it’s most potent, makes a strengthening tonic and a gargle that relieves inflammation of the tongue, mouth, and throat. The bruised plant makes a styptic salve to stanch cuts.Solomon’s Seal (Polygonatum multiflorum): The roots make a poultice for bruises, inflammations, and wounds. A wash made from an infusion of the whole plant was at one time used for skin blemishes and the ravages of poison ivy.Sweet Cicely (Myrrhis odorata): The roots can be eaten fresh for coughs, weak stomachs, and flatulence, while an infusion in brandy or water is reputed to be a valuable tonic and gentle stimulant. Aromatic in all its parts, the herb can be used much like anise.Sweet Violet (Viola odorata): The leaves can be used as a blood cleanser. An infusion eases nervousness, insomnia, headaches, respiratory problems, and the pains of throat cancer (claims have even been made that it effected a cure).Sweet Woodruff (Galium odoratum): Woodruff is a gentle stimulant and blood tonic, with leaves that are mildly anesthetic. A tea helps insomnia and stomach pain.Wild Ginger (Asarum canadense): An infusion of the roots can relieve colic, flatulence, and upset stomach, and a strong decoction of the rootstock was used by the women of one Amerindian tribe as a contraceptive. Wild ginger can substitute for the Asiatic variety in recipes.Sunny Healing Garden

Image by MOTHER EARTH NEWS staff
Sunny healing garden design for medicinal herbs.

Anise (Pimpinella anisum): The seeds can be chewed to sweeten the breath or added to hot milk and taken before bedtime to prevent insomnia. Anise promotes digestion, improves the appetite, eases cramps and nausea, and relieves flatulence and colic, especially in infants.Basil (Ocimum basilicum): Basil tea relieves stomach cramps, headache, diarrhea, vomiting, and enteritis. A poultice can draw the poison from insect bites.Bee Balm (Monarda didyma): This popular herb can be used as a medicine for colds or sore throats, as a sedative, and as a tonic against depression. Bee balm tea can also relieve nausea, vomiting, fever, and diarrhea. The fresh leaves are said to repel gnats and mosquitoes.

Borage / Bowl and wooden spoon with Borage
Image by Adobestock/Cora Müller
Borago officinalis

Borage (Borago officinalis): Used internally for fevers and lung problems, borage promotes sweating, restores vitality, and is somewhat anti-inflammatory. Poultices are useful for skin problems but may actually cause dermatitis in some people.Calendula (Calendula officinalis): The tea or the fresh-squeezed juice can be taken for stomach cramps, ulcers, colitis, diarrhea, fever, boils, abcesses, or recurrent vomiting. The salve or diluted tincture is good for sprains, bruises, boils and sores.Chamomile (Chamaemelum nobile): Many people are familiar with chamomile tea, which can be used as a sedative and for fever. Chamomile oil can be taken internally for colic, spasms, and stomach cramps; as a rubbing oil it relieves swellings, calluses, and painful joints.Clary Sage (Salvia sclarea): Best known as a remedy for eye inflammations (as a mucilage of the seeds or decoction of the herb), clary sage also produces a tea that can be taken for heat prostration, indigestion, hysteria, and tumors.Dill (Anethum graveolens): Like anise, dill seeds are good for halitosis, flatulence, and colic; they also stimulate the appetite and promote the flow of milk. An unusual remedy for hiccups calls for boiling the seeds in wine and inhaling the scent.

Elecampane flowers blooming, (Inula helenium), with green leaves background
Image by Adobestock/Martin
Elecampane flowers

Elecampane (Inula helenium): A rich source of an alkaloid that’s bactericidal and antiseptic, elecampane is used as a tea to relieve coughing and tone the stomach, as a wash for scabies and itching, and as a decoction to expel worms. The oil is used for respiratory problems and diarrhea.

Garlic (Allium sativum): A major medicinal herb, garlic helps fight internal and external infections and is reputed to arrest tumors and to lower blood pressure. Garlic’s uses are legion.Horehound (Marrubium vulgare): Used primarily as a remedy for coughs, sore throats, and bronchial complaints, horehound calms heart action and restores the balance of internal secretions.Hyssop (Hyssopus officinalis): Use hyssop tea for poor digestion, coughs, nose and throat infections, and flatulence. A decoction relieves inflammations and may be used as a wash for burns and bruises. Apply the crushed, fresh leaves to wounds and bruises to prevent infection.Lavender (Lavandula augustifolia): The oil is used for headaches and to revive fainting victims, and has antiseptic properties. A decoction of the leaves helps stomach problems, nausea, and vomiting. The scent is a mild stimulant.Lemon Balm (Melissa officinalis): Make a poultice from the leaves for sores, tumors, and insect bites. Drink the tea to relieve dyspepsia, headaches, bronchial catarrh, and toothache . . . or add it to the bathwater for nervous tension and insomnia.Marjoram (Origanum majorana): Marjoram’s many medicinal uses include the relief of colic, upset stomach, cramps and nausea, sprains, varicose veins, headache, toothache, and insomnia.Mint (Mentha species): Two of the best-known species of mint are spearmint, which helps expel gas and stimulates the appetite, and peppermint, which relieves gas pains, nausea, vomiting, and diarrhea, and has antibacterial properties. Most varieties make a delicious tea.

Flowering plant mullein
Image by Adobestock/Volodymyr
Medicinal flowering mullein (Verbascum).

Mullein (Verbascum thapsus): Boil the leaves and inhale the steam to relieve lung congestion. The leaf tea helps coughs, bronchitis, and hoarseness, while the flower tea relieves pain and induces sleep. Fomentations help skin conditions and inflammations, and poultices or the powdered dry leaves can be used for wounds and sores.Rose (Rosa species): Rose petal tea is drunk for headache and dizziness and as a heart and nerve tonic, while a powder or tincture is said to be useful for hemorrhages. Rosewater makes a good ointment for rough, chapped skin.*Rosemary (Rosmarinus officinalis): Salve made from the oil is used for sores, rheumatic joints, eczema, and wounds. Taken internally, rosemary improves circulation and raises blood pressure, but excessive amounts can cause fatal poisoning.*Rue (Ruta graveolens): Rue is used primarily to relieve the pain of gout and to treat palpitations. The tea relieves gas pains and cramps caused by nervous indigestion. Large doses may cause mild poisoning, and certain people are allergic to the leaves.Sage (Salvia officinalis): Some antifungal and antibacterial properties contribute to sage’s reputation as an important healing herb. The tea makes a good gargle for sores in the mouth and throat, helps remove excessive mucus from the lungs and stomach, prevents night sweats, and alleviates gas in stomach and bowels.St. John’s Wort (Hypericum perforatum): This ancient plant is a calmative, helpful to the nervous system, liver, and urinary organs. The oil can be used internally for stomach ache and externally for burns, wounds, and sores. The flower tea is good for anemia, insomnia, and jaundice. Use of the herb may, however, make the skin sensitive to light.Southernwood (Artemisia abrotanum): Southernwood can be used to treat stomach problems, fever, coughs, mucous congestion, and catarrh. Fomentations are useful against skin eruptions. The dried leaves are frequently used in potpourris and sachets that repel insects.Thyme (Thymus species): Oil of thyme is a powerful antiseptic and may be used to remove warts. The tea is favored for many throat and bronchial problems and can be added to the bathwater to relieve swellings, sprains, asthma, cramps, and nervous exhaustion.

Roots and rhizomes Valerian officinalis
Image by Adobestock/nikolaydonetsk
Traditional remedy from valerian roots.

Valerian (Valeriana officinalis): This plant is a sedative for nervous disorders, heart palpitations, and hysteria. After soaking the root in cold water for 10-12 hours, boil it and add the liquid to the bathwater to relieve insomnia. In the past, it was used for children with behavioral problems.*Wormwood (Artemisia absinthium): A tonic and stimulant, wormwood tea helps relieve labor pains. Poultices are good for bruises and swelling, and the oil acts as an anesthetic when applied to neuralgia-stricken areas of arthritic joints. The oil–in fact, the whole plant–is very powerful and should not be used in excess.Yarrow (Achillea millefolium): Because of its antibiotic qualities, this herb reduces inflammation and makes a good poultice for wounds and boils. As a tea, it’s good for menstrual irregularities, hemorrhoids, flatulence, and palpitations.Of course, the gardens illustrated here are only suggestions. If you’re a novice in growing herbs, you may find it easier and more enjoyable to start with just one or two plants, rather than with the wide spectrum included in the diagrams. One of the nicest things about herbs is their willingness to thrive in a small, unobtrusive, sunny corner or in an out-of-the-way, shady spot, where fussier plants would droop and die.But newcomer, beware! The study and use of herbs can be fascinating pursuits with rich rewards for the scholar, the healer, the nature-lover, and the gardener with an eye for beauty as well as function. Whatever your special approach and interest, you’re likely to find medicinal herb gardens as healing and stimulating to the spirit as to the body. And your one or two plants could very well develop into a full-fledged, yard-wide, all-absorbing botanical passion.

The revival of interest in herbs over the past decade has resulted in the publication of many excellent books on the subject. Although it was very difficult to make a choice, the MOTHER EARTH NEWS staff found the following titles of particular value in describing the cultivation, history, and uses of various herbs.

  • Herbal Medicine by Dian Dincin Buchman.School of Natural Healing by Dr. John R. Christopher.Using Plants for Healing by Nelson Coon.The Complete Book of Herbs & Spices by Sara Garland.The Complete Book of Herbs and Herb Growing by Roy Genders.A Modern Herbal, Vols. I and II by Mrs. M. Grieve.The Rodale Herb Book edited by William H. Hylton.Encyclopedia of Medicinal Herbs by Joseph M. Kadans.Back To Eden by Jethro Kloss.Herbs: How to Select, Grow and Enjoyby Norma Jean Lathrop.The Herb Book by John B. Lust.Herbs & Things by Jeanne Rose.The People’s Herbal by Michael A. Weiner.Weiner’s Herbal by Michael A. Weiner.

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More About Vitamins

Vitamins are essential

When it comes to vitamins we often forget one simple truth. They’re absolutely essential for our survival. These vital organic compounds are required in small amounts by all living organisms, including humans.

Unlike certain other types of nutrients, vitamins cannot be synthesized by our bodies, so we must obtain them from our diet, either from the foods we eat or through supplementation.

Why should I take vitamin supplements?

A healthy, balanced diet is the ideal way to obtain the vitamins we need in sufficient quantities to support good health. However, this assumes your diet is comprised of nutritious whole foods grown in well-balanced soil. While the majority of us aspire to eat healthy, today’s highly processed and refined foods just don’t provide adequate levels of the vitamins and other nutrients we need on a daily basis.

This is why every day more and more people are incorporating vitamin and multivitamin supplements into their health regimen. While your diet should always be your primary source of nutrition, vitamin supplements and multivitamins can help bridge the gaps in your diet to ensure you’re getting the nutrients you need for optimal health.

The ABCs of vitamins

You may be wondering why vitamins are so important:

  • Vitamin A – Like all vitamins, Vitamin A is important for a myriad of bodily functions including normal visual function, immune system health, healthy bones and teeth, and healthy skin.* Our bodies also need Vitamin A to utilize protein, and this vitamin is also an antioxidant that protects against free radical damage.*
  • Vitamin BB vitamins serve as coenzymes, which are biochemical cofactors or participants in a wide range of chemical reactions in the body.* B vitamins in supplemental form are converted to the biologically active coenzyme form in the body. As a whole, B vitamins are extremely important for nervous system and neurological health.*
  • Vitamin C – A well-known antioxidant nutrient, Vitamin C supports the immune system and is involved in tissue growth and repair due to its role in the formation of collagen, your body’s main structural protein.* It’s an electron donor for the creation of important enzymes and is a cofactor in the production of numerous essential biochemicals.*
  • Vitamin DVitamin D enhances the intestinal absorption of the dietary minerals calcium, magnesium, and phosphate, and therefore plays an important role in skeletal health.* Low levels of Vitamin D have been associated with low bone mineral density. This well-known vitamin also supports healthy immune system function, and more recent research suggests Vitamin D may play a role in normal cardiovascular function as well.*
  • Vitamin EVitamin E is an antioxidant vitamin that prevents the spread of free radical damage that arises when fat in our bodies is oxidized.* This important nutrient is also involved in a wide range of metabolic processes such as cell signaling and gene expression, and plays a role in platelet aggregation, immune system function and neurological function.*
  • Vitamin K – While Vitamin K may not be as well-known as other vitamins, it is nonetheless crucial for several important body functions.* It’s necessary for proper coagulation, a critical component of cardiovascular function.* Research has shown that Vitamin K plays a role in the proper disbursement of calcium throughout the body, which in turn supports bone health.* In fact, Vitamin K-2 has been shown to play a pivotal role in vascular elasticity.*
  • Multivitamins – As you’ve read, all vitamins are important for our health in some way. But popping tons of pills a day just isn’t feasible or desirable for many of us. This is why multivitamins are a valuable part of many individuals’ health regimen today. With a high quality, comprehensive multivitamin formula you can get the nutrients you need at the dosages recommended by the experts.

The NOW® Difference

We know you have plenty of choices when it comes to vitamin supplements, so we go to great lengths to ensure we use only the best raw materials, and we test for identity, potency and purity. Just like all NOW® products, our vitamin and multivitamin supplements are produced with the same industry-leading attention to quality we’re known for.

Multivitamins are a great way to ensure you’re getting balanced nutrition every day, and at NOW we produce all of our vitamins with this goal in mind.

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The Essential Guide to Carrier Oils: Unveiling the Perfect Pair for Your Essential Oils

Introduction

Aromatherapy, with its enticing range of scents and holistic benefits, heavily relies on a crucial component known as carrier oils. Often mentioned yet seldom detailed, these oils are the unsung heroes of the essential oil world. Understanding what carrier oils are, their importance, how they pair with essential oils, and which ones to choose for specific situations, is key to unlocking the full potential of your aromatherapy experience. So, let’s dive into the fascinating world of carrier oils.

Understanding Carrier Oils: The What and Why

Carrier oils, also referred to as base oils or vegetable oils, serve a vital function as dilution agents for essential oils before their topical application. The name ‘carrier’ is derived from their role – they ‘carry’ the essential oil to the skin, helping to disperse its concentration without compromising the therapeutic properties.

Unlike essential oils, which are extracted from the aromatic parts of plants, carrier oils are derived from the fatty portions, such as seeds, kernels, or nuts. They don’t have a strong aroma and don’t evaporate like essential oils. Furthermore, carrier oils carry their own set of nutrients, including beneficial fatty acids and vitamins, contributing to skin health in their unique ways.

The usage of carrier oils is crucial because essential oils, in their undiluted form, are highly potent and can cause skin irritation or sensitivities. Carrier oils ensure essential oils are safely diluted to a skin-friendly concentration. They also help slow the evaporation of essential oils, allowing the skin ample time to absorb the therapeutic goodness.

Choosing Your Carrier Oil: Factors to Consider

The selection of a suitable carrier oil is influenced by several factors. Primarily, your skin type, the therapeutic need, and the specific essential oil you’re using all play a significant role. Beyond that, the oil’s shelf-life, its nutrient content, and even its price can affect your choice.

Here is a comprehensive exploration of some commonly utilized carrier oils:

1. Jojoba Oil

Extracted from the seeds of the jojoba plant, this carrier oil is revered for its close resemblance to sebum, the skin’s natural oil. This similarity makes it an excellent moisturizer and an ideal choice for most skin types, especially oily and acne-prone skin. Jojoba oil is also known for its long shelf-life and easy absorption.

2. Sweet Almond Oil

Sweet almond oil, derived from almond kernels, is high in vitamins E and A. It offers excellent moisturizing properties, making it a wonderful choice for dry skin. However, it’s not suitable for those with nut allergies.

3. Coconut Oil

Coconut oil in spoon with open coconut

This versatile oil, available in both refined and unrefined variants, is celebrated for its excellent moisturizing capabilities and its antibacterial properties. However, being a heavier oil, it may clog pores and thus, might not be the best choice for oily skin types.

4. Grapeseed Oil

Derived from the seeds of grapes, this oil is lighter and easily absorbed, making it a great choice for oily and sensitive skin types. Its rich antioxidant content also contributes to anti-aging skincare formulations.

5. Avocado Oil

Extracted from the fruit of the avocado, this heavy oil is high in vitamins A, D, and E. It provides deep nourishment, making it a great pick for dry or mature skin.

6. Argan Oil

Argan oil in bottle front view

This luxurious oil, often termed ‘liquid gold,’ hails from the kernels of the argan tree. It is exceptionally nourishing, moisturizing, and high in Vitamin E, making it an excellent choice for anti-aging formulations.

The Art of Pairing Carrier Oils with Essential Oils

The process of pairing carrier oils with essential oils can be seen as an art, an exercise in fine-tuning to achieve maximum therapeutic benefits. The key considerations should be the intended use, the properties of both the essential and carrier oil, and the personal preference for texture and absorption rate.

Understanding dilution rates is paramount for the safe and effective use of essential oils. Dilution not only minimizes potential skin irritation but also makes the essential oils’ benefits more available to the body. Pairing them with the appropriate carrier oils further enhances their efficacy.

Standard Dilution Guidelines

A general guideline for adults is a 2% dilution rate, meaning that the essential oil should make up only 2% of the total amount of carrier oil. For instance, in one ounce (approximately 30ml) of carrier oil, you would use 12 drops of essential oil.

However, depending on the application, you might opt for a lighter or more potent dilution. For sensitive skin, elderly adults, or chronic application, a 1% dilution rate is recommended (about six drops per ounce of carrier oil). Conversely, for acute issues like a muscle strain, you might use a 3-5% dilution rate (18-30 drops per ounce). For quick reference when diluting your essential oils you can use the dilution chart below. It’s essential to note that some oils, like cinnamon and clove, are especially potent and should be diluted more significantly.

Essential oil dilution chart

Suggested Combinations

Jojoba Oil: Jojoba oil’s balancing properties make it an excellent base for blends targeting oily or acne-prone skin. Try combining it with tea tree oil (antibacterial), lavender oil (healing), and frankincense oil (skin regeneration) at a 1-2% dilution rate.

Sweet Almond Oil: Its nourishing properties make sweet almond oil a great base for a soothing massage oil. Combine with lavender oil (relaxing), chamomile oil (anti-inflammatory), and peppermint oil (cooling) at a 2-3% dilution rate.

Coconut Oil: With its antibacterial properties and rich texture, coconut oil is great for a moisturizing foot rub. Pair it with eucalyptus oil (deodorizing) and peppermint oil (refreshing) at a 2-3% dilution rate.

Grapeseed Oil: Grapeseed oil’s lightness makes it an excellent base for a facial serum. Blend it with rose oil (hydrating), geranium oil (balancing), and frankincense oil (rejuvenating) at a 1% dilution rate.

Avocado Oil: Avocado oil’s richness makes it an excellent base for an intensive hair treatment. Blend it with rosemary oil (stimulates hair growth), lavender oil (scalp soothing), and ylang-ylang oil (enhances hair shine) at a 2-3% dilution rate.

Argan Oil: Known for its rejuvenating properties, argan oil is perfect for an anti-aging serum. Blend with rose oil (hydrating), frankincense oil (improves elasticity), and helichrysum oil (supports cell regeneration) at a 1% dilution rate.

When trying a new combination, it’s essential to perform a patch test first. Apply a small amount of the blend on your forearm and monitor for any adverse reactions for 24 hours.

Final Thoughts

Carrier oils may not take the limelight in aromatherapy discussions as much as essential oils do, but their importance is undeniable. These oils not only ensure the safe application of potent essential oils but also contribute their own nutrient-rich benefits for skin health. By understanding their properties, you can maximize your aromatherapy benefits and create personalized essential oil applications that cater to your unique needs and preferences.

Next time you reach for that bottle of essential oil, remember the essential role that carrier oils play. A little knowledge about these oils can enrich your holistic health journey, ensuring safety, enhancing benefits, and amplifying your overall aromatherapy experience. Through the mindful pairing of essential and carrier oils, we truly can harness the best that nature has to offer for our wellbeing.

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Reduce your risk of breast cancer by eating these carotenoid-rich fruits and vegetables

by: Dena Schmidt, staff writer | August 2, 2023

(NaturalHealth365)  Incorporating cancer-fighting foods into our daily diet is a powerful step toward preventing cancer.  For example, research has highlighted the significance of carotenoids, found abundantly in colorful fruits and vegetables, in reducing the risk of breast cancer.

A Women’s Healthy Eating and Living study revealed that those with higher carotenoid levels and consumption had a 33 percent lower likelihood of developing breast cancer.  By embracing a diet rich in these antioxidant-packed foods, we can actively reduce the risk of breast cancer and promote overall health.

Brightly colored vegetables and fruits offer cancer-fighting compounds

One example of a carotenoid is beta-carotene, which can be orange, dark green, or red in color.  According to the Institute of Medicine, 3 to 6 milligrams per day can reduce breast cancer risk.  Some of the best sources of carotenoids include organic spinach, carrots, kale, collard greens, Swiss chard, red bell peppers, mustard greens, tomatoes, sweet potatoes, winter squash, apricots, mangoes, pumpkin, and cantaloupe.

Other cancer-fighting foods that can help prevent cancer include natural fermented organic (Non-GMO) soy products, like tempeh and high quality foods rich in omega-3s.  Omega-3s are found in flaxseed, walnuts, and oily (wild caught) fish such as salmon, mackerel, and sardines; however, they can also be acquired by taking a daily supplement.

A diet that is rich in fiber is also associated with the prevention of cancer.  Some of the healthiest high-fiber foods to include in a cancer-fighting diet include organic raspberries, barley, broccoli, cauliflower, turnip greens, beans, legumes, and whole grains.

Reducing the intake of conventionally raised dairy, meats, and processed foods produces positive results

In addition to favoring carotenoid-rich foods and getting enough organic soy and omega-3s, there are certain foods that should be kept out of a breast cancer-fighting diet.  Conventionally raised dairy products, red meat, processed foods, and alcohol should be avoided or only eaten rarely to help support breast health.  Simply put, these foods tend to be much more toxic – exposing you to many genetically altered ingredients, synthetic antibiotics and hormones that increase the risk of cancer cell growth.

In addition, (healthy) fat intake generally should be about 20 – 30 percent of your diet for ideal health; doing so has been shown to reduce breast cancer recurrence by an average of nearly 25 percent in the Women’s Intervention Nutrition study.

Processed carbohydrates can cause insulin and blood sugar spikes – which can, in turn, stimulate cancer cell growth.  While processed carbs and sugars should be avoided, complex carbs like organic quinoa, peas, and lentils will contribute to overall good health.  By the way, many foods that contain carotenoids also contain complex carbs.

As an added benefit, foods rich in carotenoids tend to be low in calories and loaded with key vitamins, minerals, and nutrients essential for health.  Getting a good amount of these cancer-fighting foods in your daily diet is essential to reducing breast cancer risk, but it can also support your overall well-being.

3 easy ways to boost your carotenoid intake

Eat the rainbow:  Prioritize a rainbow of colors on your plate by incorporating a variety of colorful (organic) fruits and vegetables in your meals.  Opt for vibrant options like tomatoes, carrots, spinach, sweet potatoes, red bell peppers, and mangoes to boost your carotenoid intake.

Explore carotenoid-rich recipes: Try new recipes that showcase carotenoid-rich foods, such as roasted vegetable medleys, hearty salads, and flavorful stir-fries, to enjoy the health benefits of these nutrient-packed ingredients.

Power up your morning with a nutrient-packed smoothie:  Blend up a smoothie with a mix of fruits and vegetables.  Include ingredients like arugula, avocados, blueberries or bananas and coconut water to help infuse your smoothie with carotenoids.

Adopting a diet rich in colorful fruits, vegetables, and cancer-fighting foods while avoiding processed and unhealthy choices is a proactive approach to safeguarding breast health and overall wellness.  Empower yourself with the right nutrition and embrace the potential of these natural, nutrient-packed foods to bolster your defense against breast cancer and promote a vibrant, healthy life.

Sources for this article include:

NIH.gov
NIH.gov
Oxfordjournals.org
NIH.gov
NIH.gov
NIH.gov
NIH.gov
Naturalmedicinejournal.com
BlockMD.com

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The Benefits of Apple Cider Vinegar With the Mother

By Natural Factors

History of Apple Cider Vinegar 

Apple cider vinegar has been used in some form since Hippocrates in 420 BC. Like many other popular health foods, it is a fermented product containing healthy bacteria to help support digestion.*

Now that the various health-supporting benefits are more well known, people are once again drinking apple cider vinegar. But is that the best choice?

Apple cider vinegar being poured on a spoon

Why Capsules are Better 

Capsules protect your teeth from acid 

If you’ve ever tried a swig of apple cider vinegar, you know just how acidic it is. This acid is not only hard on your stomach, but can be very hard on dental enamel.

Apple cider vinegar in the stomach, structured to thrive in an acidic environment, is excellent! Apple cider vinegar in the mouth is not so great, as it can erode dental enamel.

An 8-week randomized trial examined the effects of apple cider vinegar on teeth. One group drank red wine vinegar daily, and the other took apple cider vinegar tablets daily. At the end of the study, the group that consumed the apple cider vinegar had 18% more dental enamel erosion than the control group taking the apple cider vinegar tablets. [1]   

Taking apple cider vinegar capsules instead of drinking it could save you a few trips to the dentist.

Capsules protect your esophagus from acid

Unlike the stomach, our esophagus is not structured to thrive in an acidic environment or when regularly touched by acidic things.

With apple cider vinegar capsules, the acidity does not impact the tissue in the esophagus. Instead, the capsule goes straight to the area where it may be helpful – the stomach – before it dissolves.

You don’t have to taste it!

Today, while some of us like the taste of apple cider vinegar, others would prefer to save the tang for salad dressing.

Fortunately, there is a way to get all the benefits of apple cider vinegar without having to taste it by delivering it directly to the stomach in a capsule form, without affecting the tissues along the way.

What is that cloudy stuff on the bottom? 

Maybe you’ve wondered about that cloudy area in apple cider vinegar with “the mother.” If you’re new to using this valuable type of apple cider vinegar, you might even wonder if something is wrong with it.

Not only is it perfectly fine, but that cloud of yeast and bacteria, commonly known as “the mother,” is an amazing mixture of yeast and beneficial probiotic bacteria that contributes to apple cider vinegar’s health benefits.

What are the Benefits of Apple Cider Vinegar with “The Mother”?

Nutrient content

Apple cider vinegar contains nutrients such as vitamins, minerals, amino acids, and other beneficial ingredients like probiotics. [2] Apple cider vinegar supports antioxidant activity through its polyphenols and flavonoids.* [3]

Supporting healthy digestion*

Stomach acid decreases as we get older. If the stomach is not at optimal acidity, our digestive enzymes may not work as well, and digestion may be negatively impacted.

Adding apple cider vinegar capsules may help support healthy stomach pH to maintain healthy digestion.*  

As mentioned, apple cider vinegar with “the mother” also contains healthy probiotics, which are beneficial organisms that can help support healthy digestion. [4]

These benefits are only available if fermented with “the mother,” making it all the more important to choose an apple cider vinegar with “the mother.”

Supporting healthy blood sugar levels*

A meta-analysis (a study of multiple studies) determined that apple cider vinegar may help maintain fasting blood glucose levels already within the normal range. [5]

Supporting healthy lipid levels*

The same meta-analysis also found that apple cider vinegar may help maintain total cholesterol and triglyceride levels already within the normal range. [5] 

Supporting healthy body weight*

In a study examining the effects of dietary vinegar intake, apple cider vinegar was found to help maintain body weight and body mass index (BMI) already within the normal range. [6]

A hand holding one Apple cider vinegar capsule

In conclusion, apple cider vinegar capsules are a convenient and efficient way to get all the benefits of apple cider vinegar without the risks.

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4 Reasons Men Should Take Collagen

Natural Factors

Fellas, when you see collagen do you think, “that’s not for me”? Probably because most of what you hear about collagen supplements are their many beauty benefits. But we’re here to tell you, collagen is not just for beauty! Bioactive collagen peptides have a wide range of health benefits that everyone can take advantage of. Here are five reasons men should consider adding collagen to their wellness plan.

Exercise Performance and Recovery

Is it taking a bit longer to bounce back from a big workout these days? Collagen may help! As hydrolyzed collagen provides a source of amino acids involved in protein synthesis, collagen is a helpful supplement after a workout. For example, a recent review study reported that collagen helped support healthy joints and joint function, and promoted the length of strenuous exertion.* [1] Because of these beneficial effects, studies report that collagen may support occasional exercise-induced pain, especially when combined with an exercise rehabilitation program.* [1–3]

Homme avec des muscles endoloris lors d’une course à pied Healthy Joints

Our joints keep us moving; give them the attention they deserve! Research shows that when combined with exercise, bioactive collagen peptides can support healthy joints.* [2,4]

Hair

By age 35, over 60% of men will experience some degree of hair loss. One way to support hair loss is to provide your body with the building blocks of keratin, the primary structural protein found in hair. Those building blocks, or amino acids (such as proline), can be found in collagen supplements. Research shows that bioactive collagen peptides can increase hair thickness after 16 weeks of supplementation. [5]

Homme jouant au basket-ball

Anti-aging 

Let’s face it; it’s not just women who want to age more gracefully. Several studies report that taking bioactive collagen peptides for as little as four weeks can show skin aging benefits, such as improved eye wrinkles, hydration, and skin elasticity.* [6,7]

So there you have it, gents! Collagen supplements are definitely not just for beauty and anti-aging, but can also offer a variety of whole-body health benefits.

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Bathroom cleaning tips to save time and worry

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John Doe

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Donald Dyer
Entrepreneur

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Ornare aenean euismod elementum nisi quis eleifend quam adipiscing. Morbi leo urna molestie at. Tempus urna et pharetra pharetra massa massa ultricies mi. Massa sed elementum tempus egestas sed sed risus

Tellus integer feugiat scelerisque varius morbi. Augue mauris augue neque gravida in fermentum et sollicitudin ac. Diam ut venenatis tellus in metus vulputate eu scelerisque felis. Commodo sed egestas egestas fringilla phasellus faucibus.

Congue eu consequat ac felis donec et. Turpis tincidunt id aliquet risus feugiat in ante metus dictum. Leo vel orci porta non pulvinar neque. Diam volutpat commodo sed egestas egestas fringilla phasellus faucibus scelerisque. Vitae tortor condimentum lacinia quis vel eros. Ac orci phasellus egestas tellus rutrum tellus pellentesque. Id neque aliquam vestibulum morbi. Hac habitasse platea dictumst quisque sagittis purus sit amet.