Good nutrition is truly all about education and moderation. This article contains a few useful ideas to help you on your way to eating healthier. It's important to consider that everything you put in your body will affect you in either a positive or negative way and to consider the consequences of your eating choices. When you eat a salad, put your dressing on the side for dipping your fork. Most of the calories in a salad come from the salad dressing that is poured on top. If you put the dressing on the side instead, and put a little bit on your fork before you pick up a bite of salad, you will still get the flavor of the dressing without using a lot of dressing. This will really cut down on the calories consumed. A great way to get a healthy and nutritional start to your day is with a balanced breakfast. Include a protein source, such as a dairy product, a carbohydrate source such as cereal or toast, and a fruit or vegetable such as a banana. This will keep you from getting hungry later as well. Try not to buy into the fact that fruit juices and vegetable juices are a healthy beverage option. Many store bought varieties are riddled with sugar, sodium, and other additives that make them no better than something like a soda. It is best to stick to whole fruits. However, if you do desire fruit juice, the best way is to make your own with a juicer and fresh fruit and vegetables. You should eat breakfast every day so your body has the energy it needs to function. Studies have shown that people feel better and eat less during the day if they start the morning with a good breakfast. Avoid eating highly processed foods. Make sure your breakfast has some protein in it to help you feel satisfied. To eat in a healthier way, you should change the way you cook. Cooking an foods in certain ways can make them unhealthy. Avoid fried or roasting your food, as well as barbecues and grills. Instead, try steam cooking, boiling and prefer your oven to your grill or barbecue. Avoid high calorie dips. Most dips have a fat free counterpart. These are usually lower in calories and much better for you. If you do not care for the taste of fat free foods, you can also try hummus. Hummus comes in several flavors. It is delicious and good for you. If you are very concerned about not getting the proper amount of nutrients, supplement your diet with a quality multivitamin. There are great options at your local health store. By choosing the right multivitamin, you stand a better chance of getting all the nutrients that are needed. Eating the right diet that supports exercise levels and gives the body the required materials to rebuild itself, is a key component to physical fitness. Having the right amount of protein will allow for muscle growth. Providing enough carbohydrates will give the body fuel for the day. The right diet makes a big difference. Hiding nutritional food in the recipes of favorite foods is a great way to aid proper nutrition in picky eaters. This can be adults or children. Oftentimes you can place healthy vegetables or fruits into otherwise not so healthy food types and your patron will be non the wiser. There are many recipeavailable that utilize healthy foods in other not-so-healthy foods to keep the nutrition high. Read and understand the labels on the food you buy. The nutrition labels list the serving size, the calories, the fat, the sodium, the cholesterol, the carbohydrate, the protein and the vitamin content of each serving. Using this information you can calculate how much you have to eat from each type of food. An easy way to add a healthy snack to your diet is to pick up some blueberries. They're easy to pack in a lunch or and you can grab a handful for a quick pick-me-up. Of course, they're also great in baked treats. Best of all, they're quite healthy, with anti-oxidant properties, and they're loaded with vitamins like C, A, and E. If you are one of those people that is on the go and do not have a lot of time to devote to cooking, take one day out of your schedule and prepare a lot of healthy meals that can be frozen. This will dramatically cut down on the amount of take-out food you eat for convenience purposes. Hopefully this article inspired you to make some positive changes in your eating habits. Every step you take towards eating healthy will help you live a longer, fuller life. In this busy and stress-filled society eating right can be a quick and easy way to help you get through your busy schedule. via Health News Syndication Network https://healthnewssyndicationnetwork.blogspot.com/2022/09/nutrtional-adivce-for-living-healthy.html
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Making sure that you're getting proper nutrition every day can be a daunting task. There are a lot of suggestions out there on how you can get better nutrition. Here are a few suggestions that will hopefully help you get better nutrition and make you a healthier you. To avoid eating too much food at mealtime when dieting, use smaller plates, bowls and cups. It is instinct to fill up your plate so if you use smaller dishes, you will eat less food. Your mind will also let your stomach know you are full since you see a full plate when eating. Instead of bemoaning the fact that your favorite foods are high in fat or sugar, start focusing on the healthy foods you do like. This way you'll be happier about eating in a health-conscious way, and you might be surprised at the number of foods that are healthy that you already like. Making sure that you're giving your body the proper nutrition that it needs can be hard at times. Taking a daily multivitamin can help ensure that some of your nutritional needs are always met. Many daily multivitamins provide a full day's worth of several vitamins and minerals that your body needs in one small pill. Think about fruit smoothies that you can make. Smoothies can easily be made at home with only a few simple ingredients. Making them at home allows you to control the amount of nutrition it has. It'll also be easier to put into your diet. Use ingredients like skim milk, Greek yogurt, bananas, frozen or fresh fruit and ice, to make a healthy, low calorie smoothie. Wheatgrass shoots may not be rated #1 in taste, but they contain many nutrients and vitamins that are great for your nutrition. Incorporate more wheatgrass in your diet to get healthy. It is a great way to detoxify your body and rebuild your bloodstream. In fact, it is a great treatment for anyone with blood disorders. A great way to add some extra vegetables to your diet is by having an omelet in the morning instead of just scrambled eggs. If you are not getting enough vegetables in your diet you will miss out on important nutrients and over time may feel tired and worn down. To improve the function of your liver, include plenty of tryptophan in your diet. Tryptophan is an amino acid that helps your body synthesize various proteins. It is essential to the production of niacin, which boosts liver health. Foods rich in tryptophan include salmon, turkey, and watercress. Tryptophan can also reduce anxiety levels. A good nutrition tip is to invest in a shaker bottle. Shaker bottles are a great way to transport protein shakes and they are invaluable for anyone that works out. They're usually available at a cheap price and if taken care of, they can last a long time. Knowing what you need to do and having tools to get you there can make all of the difference when it comes to nutrition and health. Apply these suggestions as often as you can to make sure you are eating right, eating smart and being as healthy as you can possibly be. via Health News Syndication Network https://healthnewssyndicationnetwork.blogspot.com/2022/05/things-everyone-should-know-about.html ![]() Problems with insomnia affect a growing number of people. Fast pace of life, irregular and often unhealthy meals and lack of physical activity are some of the most frequently mentioned factors affecting the quality of our sleep. Since prescription sleep medications are characterized by strong effects and even the possibility of developing an addiction, many people are looking for more natural alternatives. One of these is over-the-counter sleep herbs. Learn which medicinal plants can provide a restful night's rest from the following article. Herbs for Insomnia – CharacteristicsHerbs for better sleep are, for the most part, the same resources that are used to relieve symptoms of anxiety and excessive irritability. They mainly include plants rich in essential oils, such as lemon balm, chamomile and lavender. They are usually used in mixtures. The most common form of taking them is in the form of herbal teas for sleep or preparations that come in the form of tablets, capsules or syrups. Most natural remedies for sleep have a mild sedative effect without causing drowsiness. Therefore, they will work especially well if the problem of insomnia is not too severe and results from the tension and irritation that accompany us during the day. Effective herbs for insomnia in the form of properly formulated blends may show a faster or slower effect (e.g. after a few days of use), which depends on individual predispositions. Herbs for a Good Night's SleepValerianThe list of herbs for sleep opens with Valerian (Valeriana officinalis L.), which is popular valerian. Its name comes from the Latin valere, which means to be healthy. Several groups of active compounds are responsible for the medicinal activity of valerian roots, mainly ester iridoids – valepotriates, essential oil and flavonoids. It is worth noting that fresh rather than dried material is definitely more valuable as valerian degrades as a result of drying. Fresh valerian can be used for making e.g. tinctures. Valerian root is the best-studied plant sedative and is a common ingredient in herbal blends for sleep. Its chemistry and effects on receptors in the central nervous system are now quite well understood. Trefoil preparations are particularly recommended for moderate insomnia and difficulty falling asleep, as it has been shown that, depending on the dose, they have the ability to release melatonin – the sleep hormone that regulates our daily “biological clock”. As some studies indicate, the sedative effects of valerian root preparations are so effective that they can successfully replace synthetic and rapidly addictive benzodiazepines in the treatment of excessive nervous agitation. In addition to being a valuable herb for stress and better sleep, valerian is also a resource that is helpful when dealing with nervous disorders of the gastrointestinal tract, as it exhibits a relaxant effect. It is not recommended to use herbs for sleep with valerian root during pregnancy, while breastfeeding and under the age of 12. Lemon balmAnother herb often found in herbal teas for sleep is lemon balm (Melissa officinalis L.). It is used in medicine mainly for its sedative properties, although traditional medicine indicates its wider application and recommends it as an herb for headaches, especially if they are of tension character. While not as potent as some herbs for migraines, if stress is a headache trigger, it can be helpful. The results of studies indicate that the active components of lemon balm contained in the oil may have an inhibitory effect on the activity of MAO-A enzymes. Such action results in an increase in the concentration of certain neurotransmitters, including serotonin and dopamine. While alcoholic extracts of lemon balm leaves (e.g. tinctures and intakes) have the strongest sedative effect, infusions remain the most popular form of lemon balm consumption. A tea made from lemon balm for a better night's sleep is particularly useful if the insomnia problem is not too severe. Similar to valerian, lemon balm should not be used under the age of 12. Common hop and passionflowerHerbal mixtures for sleep may also contain hop (Humulus lupulus L.), which is also an essential oil, or passionflower (Passiflora incarnata L.). Unfortunately, in the case of the latter, it is not entirely clear what components are responsible for the sedative effect. Passionflower herb is recommended for nervous sleep disorders and anxiety, combined with an irregular heartbeat. Adaptogenic HerbsWhen considering what herbs are best for sleep and relaxation, you should also consider those with adaptogenic effects. Although adaptogens, such as Rhodiola and ashwagandha, tend to be associated with herbs for energy, their regulatory effects on the entire body also translate to improved sleep quality. Of course, this is largely related to increasing stress resistance and lowering the production of cortisol, known as the “fight or flight hormone” or stress hormone. Sleeping Herbs for ChildrenSome herbs that make it easier to fall asleep can be used for children. An example of such a plant is common chamomile, which is used as an allergy herb and psoriasis herb. Infusions made from it cause a gentle calming effect. Since the raw material is considered safe for use from the first months of life, it can be given to the youngest children, preferably in the form of diluted infusions. It is believed that the effect of chamomile on insomnia is related to, inter alia, with spasmolytic activity. In addition, it has been shown that the apigenin contained in the raw material has the ability to bind to the same receptors in the brain as the popular psychotropic drug for sedation – Xanax. In addition, lime is a safe herb for sleep for both children and adults . Linden tea has a wide range of effects.It owes its sedative properties to a compound called farnesol, which is one of the ingredients of the oil in linden. In addition, linden is also a mucus material, so in the form of infusions, it will be perfect for hoarseness and cough. Therefore, if you are wondering what herbs to use for a sore throat, linden will certainly be a good solution. The post Herbs for Insomnia and Better Sleep appeared first on Natural Herbal Recipes For Everyday Use. via Health News Syndication Network https://healthnewssyndicationnetwork.blogspot.com/2022/05/herbs-for-insomnia-and-better-sleep.html ![]() The versatile medicinal plant, Arnica (full name ‘arnica montana' and also known as fall grass or woolly leech), has many health benefits. Arnica helps with bruises, inflammation of the mucous membrane of the mouth and throat, boils, sunburn and insect bites, among other things. Rheumatic muscle and joint complaints can also be treated well with arnica ointment. The medicinal plant should only be applied externally. The healing powers of arnica have been known since the early 16th century. What is arnica?The plantArnica is a versatile medicinal plant. It is also known by the names fall weed or woolly leech. Botanically, it belongs to the to the composite family (Asteraceae). Arnica is a deciduous, herbaceous plant whose yellow flowers have a particularly aromatic scent. The length of varies between 20 and 60 centimeters and depends on the variety and origin The plant is characterized by a simple, branched stem, which is in possession of one or two pairs of leaves. The flower heads are 6-8 cm wide. HabitatArnica is found in the mountainous regions of Europe, Siberia and northern Europe. That means you'll find the plant in the Alps, the Pyrenees, in the Balkans and in southern Scandinavia. In Central Europe, where the flowering period lasts from May to August, the plant is covered by the Nature Protection Act. It can thrive especially on acidic and lime-poor soil. Arnica also feels good on forest burns, as well as in valleys and altitudes up to 2800 meters. In the US Arnica plants, members of the daisy family, include species adapted to a range of climates and conditions. Arnica grows in Sunset's Climate Zones 1 to 9. Some species are found only in Alaska and Canada; others, like chamisso arnica (Arnica chamissonis Less.) Health BenefitsThe ancient medicinal plant is applied various disorders and diseases, such as:
Only the flowers are used for medicinal purposes. They contain sesquiterpene lactones (substances that occur naturally in certain types of flowers) of the helenanolide type, flavonoids, essential oil (containing thymol), phenolic carboxylic acids, and coumarins (anticoagulants). These ingredients have anti-inflammatory, disinfectant, and analgesic effects. Applications of arnicaAll preparations containing arnica are used externally and only on non-damaged skin. Arnica ointment, tincture, gel, cream, massage oil, mouthwash, and arnica oil are available. Ingredients, effects, and dosageThe flowers of arnica contain the most important medicinal ingredients: the sesquiterpene lactones. The sesquiterpene lactones include, for example, the esters of helenalin, which gives a bitter taste. However, not every arnica plant has the same composition of sesquiterpene lactones, because the amount of these ingredients depends on the origin of the plant. For example, the flowers of Spanish arnica contain very little of this active ingredient. Other valuable arnica ingredients are flavonoids, flavonols, essential oils and triterpenes. However, the active ingredients arnicin and flavonoids as well as the essential oils are not only found in the flowers, but also in other parts of the plant. Not to be underestimated arnica has a high content of fatty acids, polysaccharides, cinnamic acids, caffeic acids and coumarins. The concentration of caffeic acids also depends on the height of the plant. The peculiarity of arnica lies in the fact that its range of application is very wide. So it is not only used to treat muscle and joint pain. Even with bruises, swelling or hemorrhoids, you can benefit from the healing power of this plant. Arnica owes its antiseptic effect to flavonoids and essential oils. The substance helenalin works well for treating bruises. It also has an anti-inflammatory effect and prevents the formation of swelling.
Side effectsProlonged use of arnica-containing products may cause skin irritation and eczema. Application of arnica to damaged skin may cause skin inflammation with swelling and blistering. When arnica preparations are applied improperly and/or too concentrated (such as undiluted tincture), you can develop toxic skin reactions with blistering and dying of skin tissue (necrosis). When arnica is ingested, it can cause side effects such as diarrhea, dizziness, nosebleeds, and cardiac arrhythmia. Therefore, preparations of the medicinal plant should not be used internally. Homeopathic dilutions, however, are harmless. What to look out forYou should not treat a large area with undiluted arnica tincture, as this can lead to skin inflammation with blistering. Therefore, always use diluted tinctures for larger areas of the skin. Insect bites, however, can be treated with undiluted tincture. In case of allergy to composite family, arnica preparations should be avoided. For the use of the medicinal plant during pregnancy and lactation and in children under twelve years of age, there are no known safety data anno 2022. Therefore, its use is not recommended for these groups. Avoid direct contact of arnica with eyes and open wounds. The post Arnica: health benefits, uses and side effects appeared first on Natural Herbal Recipes For Everyday Use. via Health News Syndication Network https://healthnewssyndicationnetwork.blogspot.com/2022/05/arnica-health-benefits-uses-and-side.html ![]() Cinnamon is extracted from the bark of the cinnamon tree. The spice is known for its distinctive slightly sweet, sharp, and warm spicy flavor. The unique aroma of cinnamon is especially present during the Christmas season, for example, poinsettia bread with a filling of cinnamon, Christmas cookies with cinnamon, etc. Cinnamon is used as an aromatic flavoring and flavoring agent in a wide range of cuisines, sweet and savory dishes, and foods. Cinnamon has been used since ancient times for its healing properties and for embalming. Today, cinnamon is valued for its effect on the gastrointestinal tract, among other things. In addition, it can lower blood pressure and cholesterol levels. But in addition, cinnamon can potentially cause a number of health problems. Cinnamon contains the substance coumarin, especially Chinese cinnamon. The coumarin content of Ceylon cinnamon is very low. A high intake of coumarin can cause liver damage and inhibit blood clotting. What is cinnamon?The bark of the cinnamon tree is what made the spice so popular and world-famous. The bark comes off the trees and is then rolled up and dried. Originally, cinnamon comes from Sri Lanka. This island used to be called Ceylon and Ceylon cinnamon is named after it. Indonesia, Bangladesh, and China are the main suppliers in 2022. The cinnamon that comes from Indonesia is considered the one with the best health effect and taste. It is traded under the name Ceylon Cinnamon. The quality of the pieces of cinnamon bark is better the thinner they are. The thinner the bark and the higher the oil content, the better the quality. They are available from 6 to about 32 millimeters in diameter. Cinnamon is available in the form of cinnamon sticks and in addition cinnamon is used as a powder or cinnamon oil. The essential oils form the characteristic cinnamon taste and smell. Cinnamon stars and speculoos, mulled wine and stewed pears with cinnamon: the unmistakable taste and smell of cinnamon especially accompany the winter. There is something warm about this spice, a touch exotic, even a hint of adventure. How Is Cinnamon UsedCinnamon has many uses in dishes and foods:
Two kinds of cinnamonTwo types of cinnamon are distinguished.
What parts of the plant and contents are used?ConstituentsCinnamon contains an incredible number of healthy ingredients. It is rich in minerals and contains, for example, iron, potassium, calcium, magnesium, manganese, and zinc. Cinnamon is also rich in vitamin A and niacin (vitamin B3). It also contains pantothenic acid (vitamin B5) and pyridoxine (one of seven compounds belonging to the vitamin B6 group), as well as flavonoids and antioxidants. The polyphenols carotene, cryptoxanthin, lutein, and zeaxanthin are also present in cinnamon. Cinnamon is one of the strongest antioxidant foods in the world. The effective ingredients are found in the cinnamon bark. It contains 0.5 to four percent essential oil, which consists of 65 to 75 percent cinnamaldehyde (cinnamaldehyde) and about five percent eugenol. In addition, small amounts of so-called mono-, sesqui- and diterpenes, tannins, and phenolic carboxylic acids are present in cinnamon. The substance coumarin occurs only in very low concentrations in Ceylon cinnamon. Cassia cinnamon or Chinese cinnamon, on the other hand, may contain up to 0.3 percent coumarin. Antioxidants and fiberCinnamon is very healthy and nutritious. For example, half a cup of blueberries contains as many antioxidants as a teaspoon of ground cinnamon. Cinnamon also contains a lot of fiber. Blood sugar levels are stabilized by the polyphenols it contains. This increases insulin production in the body, which in turn prevents uncontrollable cravings. Therefore, cinnamon is also effective and helpful in losing weight. In addition, its smell and taste provide a sense of satisfaction, which is also important in losing weight. Since fat storage is related to blood sugar levels, this is also prevented.
So cinnamon helps you lose weight by not converting glucose into fat. Cinnamon also gives you a long feeling of satiety because your stomach empties slowly. Because cinnamon raises blood sugar more slowly, you feel less hungry and eat less. Taking six grams of cinnamon a day for six weeks can help you lose weight. Ceylon cinnamon is best suited for this. Because cinnamon can also normalize blood sugar levels in type 2 diabetes, you can try it after consulting your doctor. With cinnamon, the body improves insulin production and cinnamon helps the body respond better to insulin. Cinnamon As Alternative Treatment in Herbal MedicineIn naturopathy, cinnamon has the following indications, among others:
Cinnamon essential oil is extracted with steam distillation of the cinnamon bark and is used within naturopathy for diarrhea, menstrual cramps, colds, and flu. Health benefits of cinnamonFungi, bacteria and preservationCinnamon can help with fungi, bacteria, and preservation. Products with cinnamon in them have a longer shelf life. If synthetic preservatives are not desired in products, cinnamon oil can be used. For foot fungus, a warm 20-minute foot bath is recommended, in which there are two to three broken cinnamon sticks present. DisinfectantHalf a teaspoon of cinnamon and 250 milliliters of water make it easy to make a natural disinfectant that is ideal for cleaning children's toys or, for example, the countertop in the kitchen. Improved intestinal activityCinnamon promotes appetite and stimulates intestinal activity. As a spice, it can therefore make food more digestible and prevent digestive problems such as gas and bloating. At the same time, cinnamon changes the composition of intestinal bacteria. This has a beneficial effect on obesity (and diabetes). Diabetes type 2Consumption of cinnamon may produce health effects in people with type 2 diabetes. Certain cinnamon ingredients are believed to affect blood sugar levels.
Cinnamon increases the release of the hormone insulin. This hormone ensures that blood sugar can be absorbed by all cells in the body. At the same time, tissue is more sensitive to insulin and absorbs more glucose. Side effectsIrritation and allergiesCinnamon does not usually cause side effects. However, if you use a lot of cinnamon, the spice can irritate your mouth and lips and cause ulcers. Some people are allergic to it. It can cause redness and irritation if your skin comes into contact with it. ToxicityThe coumarin content of Ceylon cinnamon is very low, according to the Nutrition Center. This is in contrast to Chinese cinnamon. If you eat a lot of that, it can cause liver damage and inhibit blood clotting. Given the lack of evidence on safety, children, as well as pregnant and nursing women, should be cautious with cinnamon (supplements). Lower blood sugarCinnamon can affect your blood sugar levels. People who have diabetes (type 2) and take cinnamon supplements may therefore need to adjust their treatment. Consult with your doctor about this.
InteractionsIf you take regular prescription medications, consult with your primary care physician or treating physician before taking cinnamon supplements. This is because they can affect the effectiveness of antibiotics, diabetes medications, blood thinners, heart medications, and some other medications. The post Cinnamon: Health Benefits, Types and Side Effects appeared first on Natural Herbal Recipes For Everyday Use. via Health News Syndication Network https://healthnewssyndicationnetwork.blogspot.com/2022/04/cinnamon-health-benefits-types-and-side.html Allergy symptoms already cause annoying situations in everyday life due to embarrassing or annoying coughing, sneezing and runny nose. The added cost of treating allergies can make this condition even more troublesome! Read this article for some easy, inexpensive ways to deal with your symptoms instead of feeling miserable every day. Dry your clothes indoors. While hanging clothes outdoors to dry is good for the environment, it is not so good, if you suffer from allergies. Laundry that is hanging outside acts as an efficient pollen catcher, ensuring that the next time you wear those clean clothes, you will be reaching for the antihistamines. Nice weather often leads to open windows to let air circulate and lower air conditioning bills. Unfortunately, doing so may actually invite an allergy attack. Use a HEPA filter in your air conditioner; this will help to get rid of indoor allergens. This will help you breathe easier; even though, the air may not seem as fresh. Limit the amount of throw rugs you have around your home. They can gather dust, dirt, pollen, pet dander, and other allergens. If you do have throw rugs around the home, make sure they are washable. You can do this every week when you are cleaning your home. If you are allergic to animals but have to have a pet, get one with short fur. All animals carry some allergens, but long-haired animals are especially bad about this. Also, to lessen the amount of pet allergies, never let them cuddle up in your bed. Ideally, your bathroom should be well-ventilated at all times as a precaution against mold and mildew. Mold loves to grow in moist bathrooms, and this is especially true if your bathroom is dark. When you are done showering, put on your bathroom's fan and hang washcloths and towels on bars. Open a window if you don't have a fan. Allergies can be a confusing condition for many people. People do not understand the difference between real food allergies and standard food intolerances. Allergies are caused by an immune reaction, while the latter is caused by digestion problems. Consult a doctor to find out the cause of your allergies, so you know what causes your condition. Sometimes pet owners wonder if their pets contribute to their allergies. A trip to your general practitioner for an allergy panel will quickly put your questions to rest. If you pet is the cause, it is unlikely that you will have to go as far as getting rid of the pet. That said, you will likely have to change a few things. A good way to reduce your exposure to allergens is to close your windows and doors in the morning and night. Many of the common allergens are at their peak during these times of the day. Most outdoor allergens are pollen. Natural sources like pollen are at their highest levels at these times of the day. Avoiding your allergic triggers, whether it be certain animals like cats and dogs or materials that cause skin irritation, is one of the easiest ways to deal with your allergies without spending money. Learning about non-drowsy antihistamines can help make your day a little more bearable, as well. Remember these tips to deal with your allergies effectively, and feel better! via Health News Syndication Network https://healthnewssyndicationnetwork.blogspot.com/2022/04/tips-on-how-to-fight-your-allergies.html ![]() Ayurveda is a system of natural medicine that originated in India more than 3,000 years ago. The word Ayurveda comes from the Sanskrit words Ayur (life) and Veda (science). Ayurveda can be translated as “knowledge of life” in English. Considering that disease is the result of an imbalance or stress in a person's consciousness, Ayurveda suggests certain lifestyle interventions and natural therapies to restore balance to the body, mind, spirit, and the environment. The Ayurvedic diet is a nutritional method and a whole philosophy of life, thanks to which you learn to lead healthier habits and a diet composed of natural foods, which are suited to your constitution and personal process. At NaturalHerbals we never tire of teaching you new eating styles so that you have all the information you need. If you have any doubts, our nutritionists and endocrinologists can help you. We want you to choose rigorously and learn to eat well. Haven't you registered yet? Principles of Ayurvedic NutritionAyurvedic cooking is based on the five elements of which we are composed: water, fire, earth, air, and ether. A personalized diet is designed according to the “dosha” of each person, that is, their physical constitution, their character, and their predominant element. Ayurveda distinguishes three types of peoplePitta. Their element is fire and they are medium-sized people, with genius, enterprising, with blond hair and light skin, who hate the sun. For this type of people, cold foods are recommended, of sweet flavor, astringent, and with few spices. Asparagus, broccoli, green leafy vegetables, pumpkin, apple, pear, chickpeas, zucchini, and olive oil go very well. Vata. Their element is air. They are thin people, of light constitution, enthusiastic, quick, and imaginative. The recommended foods are nutritious foods, cooked, temperate, and a little seasoned. Dairy products, chicken, turkey, fish, fruits, such as oranges, bananas, or apricots. Kapha. Their elements are earth and air. Strong, firm, calm, and relaxed, with a tendency to put on weight. Their food should be light, warm, dry, spicy, bitter, and astringent. All kinds of vegetables, white and green, eggplants, lettuce, cauliflower, potatoes, legumes, ginger. Few dairy products and a little salt. The Ayurveda test is a test of about 35 questions that determines your predominant dosha so that you know which one to compensate for and what your diet should be like. For this diet to be successful, it is recommended to follow certain schedules and not prohibit foods. Simply favor some more than others. Harmful foods will be restricted, which are the same in all diets, such as foods rich in fats, saturated fats, excess sugar, sauces, salt, and alcohol. A few steps must be followed in every Ayurvedic diet:
Quick Ayurveda RecipesDetoxifying juice: Mix the juice of one orange, one lemon, three tablespoons of aloe vera juice, three tablespoons of brewer's yeast, and three tablespoons of sap syrup. Chard with almonds: Clean the chard and separate the stalks. Boil the leaves in salted water and cut the stalks into strips before boiling them for 45 minutes with salt and lemon. Meanwhile, fry some garlic with some almonds. Crush in a mortar and add flour. Add the mashed mixture to the boiling cobs and leave for 10 minutes. Put on the plate first the stalks and on top the leaves. Wheat with toasted seeds: Rinse a cup of wheat and let it soak for 12 hours. Heat olive oil in a frying pan and pour the drained wheat, with a little cumin and toasted sesame or sunflower seeds. Add a little water and stir. Ayurvedic CookingCooking is the art of preparing food. It is the process of selecting, measuring, and combining different ingredients in an orderly procedure, in an effort to achieve the desired result. Ayurveda is a holistic science that emphasizes the healing of body, mind, and spirit through diet, lifestyle, herbal medicines, and revitalization therapies. Thus, when we talk about Ayurvedic cooking we are talking about a cooking method in which various ingredients are combined to prepare food that ensures optimal health of the body, mind, and soul. Food plays an important role in our health and fitness. According to this holistic system, cooking is not only about using appetizing food and making tasty dishes for the palate. According to this health science, cooking is the key to continued good health. The post What Is The Ayurvedic Diet? appeared first on Natural Herbal Recipes For Everyday Use. via Health News Syndication Network https://healthnewssyndicationnetwork.blogspot.com/2022/04/what-is-ayurvedic-diet.html ![]() Cortisol, also known as the stress hormone, is a molecule synthesized by the body to react to extreme situations. The clearest example is when a person senses danger: the stress hormone forces the body to run or attack. In other words, in an emergency, one of its functions is to increase physical activity. Normal cortisol values are 10 μg/dl. However, in stressful situations, this figure can reach values up to 15 times higher. This article describes the effects of cortisol in the body, its function, and effective ways to lower its levels. The function of cortisol in the bodyThe main function of cortisol is to find a quick response to a problem. In a state of shock, cortisol has the function of stimulating the synthesis of other hormones and forcing the brain to react. By releasing cortisol into the blood, the body can immediately mobilize energy reserves. Glucose is released from the tissues into the bloodstream. The function: to increase brain activity and concentration.
In addition, the hormone cortisol is part of the body's immune response. In fact, one of the essential roles of cortisol is to act as an anti-inflammatory. However, when the increase becomes chronic it can cause the immune system to become “resistant”. There is then an accumulation of stress hormones and increased production of cytokines. (1, 2) These molecules promote inflammation and can compromise the immune response. While increased cortisol can be helpful in achieving rapid decision making. This can have side effects such as changes in a person's mood and behavior. Under the effects of cortisol appears aggressiveness, and sleep disorders.
In addition, research affirms that there is a direct relationship between increased cortisol, overweight, and obesity. Its function of generating a state of alertness can trigger effects associated with eating behaviors, which ultimately leads to increased visceral fat. The effects of cortisol are directly related to those of the hormone leptin, the satiety hormone. Just as the stress hormone is known to act in the opposite pathway with the hormone serotonin and testosterone. Symptoms of High Cortisol – How Do You Know?One of the ways to know if you have high cortisol is to measure your blood pressure in the morning. If they are above normal values, then you probably have high cortisol levels.
An increase in cortisol levels can cause all kinds of symptoms in the body. In fact, it is one of the causes of serious psychological disorders such as chronic stress, anxiety, and depression. The most frequent symptoms of high cortisol are:
How to lower cortisolTo lower cortisol, balanced nutrition should be observed. One of the best strategies to lower the stress hormone is to combine a healthy diet with moderate physical activity. Including relaxation techniques such as meditation in your daily life and following healthy eating, rules are the best strategy to lower your cortisol levels, and there are also methods and medications to regulate your cortisol levels. 8 Tips To Lower Cortisol Levels:1. Sleep wellSleeping well is directly related to lowering stress hormone levels. Improving sleeping posture is a basic tip to achieve this. 2. Taking MelatoninMelatonin is a hormone that acts in the opposite way to cortisol. In tablet form, it is safe for health and can improve the quality of sleep and therefore a person's stress levels. 3. Outdoor physical activityPracticing some type of physical or sports activity of moderate-intensity lowers cortisol. The results are even better when group exercises are performed outdoors. 4. No driving, or less drivingDriving is an activity that keeps the brain on constant alert. This is because the unconscious detects a faster speed than the natural one. In addition, traffic jams and traffic jams trigger their levels. Interspersing driving days with a coworker is a simple method to lower cortisol. 5. Avoid excess caffeineCaffeine has the function of stimulating the central nervous system. Although under the effects of caffeine productivity increases, its excessive consumption is counterproductive in lowering cortisol. 6. Meditation and yogaMeditation and cortisol are two closely related concepts. Studies affirm (3) that through this method it is possible to lower cortisol by up to 20%. Yoga is a type of active meditation, its additional advantage is the increase in muscle toning and flexibility. 7. Changing eating habitsBoth an excess of sweet foods and eating a low-carbohydrate diet can increase cortisol. Reducing the amount of sugar in your diet will help reduce food cravings – one less problem for your brain. 8. Walking outdoors and listening to soothing musicOne of the benefits of walking outdoors is to lower stress hormone values. Ten minutes is enough to give the neurons a rest. Adding music can bring additional benefits. The exact function of music on the brain is still a mystery to science. However, no one can deny the effects in generating greater relaxation. Can foods help lower cortisol levels?Foods with magnesium and foods with tryptophan are the raw material for the production of hormones contrary to the stress hormone: serotonin and dopamine. Including these foods in the diet can help lower cortisol.
Foods rich in antioxidants, such as foods rich in vitamin C, can prevent the oxidative effects of cortisol. Long term they prevent the effects of aging. A higher intake of antioxidants is associated with a lower risk of developing cancer. A diet with excess sugar and flour is counterproductive to lowering cortisol. Replacing sweet foods with complex carbohydrates is a good strategy to lower stress with food. Sugar causes sudden changes in insulin levels. When insulin levels drop, they generate an increase in food cravings. In the long term, they can negatively affect cortisol values in the body. Stress hormone and physical exerciseAccording to research published in the Journal of the International Society of Sports Nutrition (4) cortisol and exercise are two closely related concepts. It has been proven that when doing physical exercise cortisol increases to values of 60-65 μg/dl in the first 30 minutes. In the next 10, the body gets used to it and they drop to 35 μg/dl. After 40-45 minutes they begin to increase again. When doing muscle hypertrophy exercises, the values increase due to the breakdown of muscle fibers. This is known as muscular stress. On the other hand, the advice not to train for more than 45-60 minutes is based on cortisol values in the body. After an hour and a half, one of its effects is muscle destruction. While daily, moderate physical exercise helps regulate stress hormone levels, overdoing it is not the solution.(5) Stress hormone destroys musclesHaving high cortisol values for long periods of time causes the destruction of muscle tissues. (5) Muscles are broken down due to increased consumption of essential amino acids and glucose. Taking BCAA Amino Acids (Branch-Chain Amino Acids) prior to training is an effective strategy to lower cortisol caused by muscle stress. In addition, studies confirm that cortisol acts in the opposite way to hormones related to muscle growth. Increasing testosterone under stress is not possible. Role of supplements in lowering cortisolStudies claim that taking 10 g of branched amino acids per day can be an effective strategy to reduce muscle cortisol values. In addition, some natural supplements such as Rhodiola Rosea, and Malaysian ginseng can reduce cortisol values by up to 17%. Omega-3 capsules can significantly reduce the oxidative effects of cortisol. Studies associate this function with DHA and EPA molecules. (8) ConclusionThe main function of the stress hormone cortisol is to improve the ability to make quick decisions in a stressful situation. The relationship between physical exercise and the stress hormone is complex. The best way to lower cortisol is short training sessions of no more than 45 minutes. Simple measures such as walking outdoors, meditation, and changing sleeping posture can help lower cortisol. Taking amino acids before training is one solution to reduce the effects caused by muscle stress. Natural supplements capable of lowering the stress hormone are Malaysian ginseng and Rhodiola Rosea. Limiting the consumption of sugar and flour helps to lower the stress hormone. It is also a good strategy to increase testosterone in men. The post What Is Cortisol – The Stress Hormone What It Is and How It Affects You appeared first on Natural Herbal Recipes For Everyday Use. via Health News Syndication Network https://healthnewssyndicationnetwork.blogspot.com/2022/04/what-is-cortisol-stress-hormone-what-it.html ![]() When we have diarrhea and also when we are in the process of recovering, we need to pay attention to a number of things. After all, we want to avoid making this condition worse. So it is important that we follow a strict diet. Moreover, it is better that we do not eat certain foods that can irritate the stomach. Diarrhea is one of those conditions that can occur at any time. It doesn't matter how well you take care of yourself. If you have problems with loose stool, it is better to avoid certain foods. Actually, diarrhea is a fairly simple problem. However, it can cause many unpleasant situations in your daily life.
To avoid making things worse, it is recommended that if you have problems with diarrhea, you know which foods to avoid. This is important because some products can cause it to last longer, when in fact it could have been over in a day. 5 types of food to avoid when having diarrhea problemsFoods that cause gasThe first foods to avoid when having problems with diarrhea are products that cause gas. Their effect will increase your discomfort and worsen the problem. This group of foods includes a number of types of vegetables, such as:
On the other hand, the vegetables that will help you are the green ones like cucumber, spinach or chard. Remember to eat them raw or cook them without fat. Also, avoid eating them together with dairy products. These are some fruits you should avoid because they cause gas:
Replace these fruits with:
Fats and sugarsDo you have a tendency to eat foods that are high in fats and sugars? If so, chances are your intake of these products is causing diarrhea. If your diet regularly includes these foods, try avoiding them for a while. In any case, you should avoid the following foods at all costs:
Replace these foods with lean proteins that are baked or cooked. These are the best choices:
Sugars and sugar substitutes should also be avoided if you have problems with diarrhea. The reason is that they have a laxative effect. If you eat or drink them when you have diarrhea, they will increase the bloating in the abdomen. You will suffer more from gas. Milk and dairy productsEven if you are not lactose intolerant, if you have problems with diarrhea, you should be careful with dairy products and sometimes even avoid them. This also applies for 48 hours after the problem is gone. This is necessary to keep the discomfort from getting worse or returning. You have to be careful with milk because you need the enzyme lactase to digest milk. When you have problems with diarrhea or right after, the production of lactase in the gut is reduced. This will worsen symptoms such as gas, bloating, and nausea. So you need to be careful with certain foods and may need to temporarily shelve them from your diet. Consider:
The only food made from milk that is unlikely to cause symptoms is yogurt. Yogurt contains less lactose and just a large amount of probiotics. Therefore, it helps to put an end to diarrhea. Just make sure you eat organic yogurt. Avoid the versions with sugar. Coffee, soft drinks, and alcoholActually, these are not foods. Nevertheless, we add coffee, soft drinks, and alcohol to the list of products to avoid if you have problems with diarrhea. The determining factor is how regularly we use them. These three drinks cause irritation in the stomach and intestines. We are used to drinking them but they can worsen our discomfort. The recommendation is not to drink them for at least a week after the diarrhea is over.
In case the diarrhea is very strong, try to alternate the drinks you take. Spicy foods and dishesIf you suffer from irritable bowel syndrome, diarrhea is probably a constant problem in your life. In that case, if you have problems with runny stool, you should avoid irritating products. Moreover, you should always be careful with these foods. But even if you have healthy bowels, it is better to avoid spicy dishes at the time of diarrhea. Some people live their lives without knowing they have irritable bowel syndrome. If you have regular diarrhea, talk to your doctor. He or she can then check whether you might be suffering from this syndrome. Some tips on how to prepare the foodWhether you have diarrhea or not, you should always make sure that the food you take is in an optimal state. What does this mean?
Fruit is the only exception. But it's not a bad idea at all to cook an apple or a pear. During the rest of the time, you should try to make sure that most of the foods you eat outside are cooked and low in fats.
Now you know which foods are better to avoid when you have diarrhea. So take these precautions and adjust your diet a little bit. After a few days, everything will return to normal. However, remember to pay attention to what you eat. Ginger for diarrhea
Take a glass of boiling water and ½ teaspoon of dried ginger. Mix everything well and cover with a lid until cool. Add a tablespoon of honey and a squeeze of fresh lemon. Use the tea 2-3 times a day. Instead of ginger powder, you can use 20 g of the fresh crushed plant. Peel and grind 50 grams of ginger root. Add to that 2 tablespoons of sage and 2 tablespoons of sugar. Mix everything well and pour a liter of boiling water. Simmer until the sugar dissolves and filter. Drink it warm or cold during the day. Another way to use ginger is to mix a teaspoon of chopped root with a tablespoon of honey. This medicine helps with diarrhea and acts as excellent prophylaxis for colds. The post 5 Foods To Avoid If You Have Diarrhea appeared first on Natural Herbal Recipes For Everyday Use. via Health News Syndication Network https://healthnewssyndicationnetwork.blogspot.com/2022/04/5-foods-to-avoid-if-you-have-diarrhea.html ![]() If you suffer from hay fever then you know how uncomfortable and annoying the warm weather can be. Fortunately, herbs can help against hay fever, and we can use natural remedies to alleviate the allergy. While others are out having fun outside in the good weather, we are stuck with the symptoms of hay fever. Tantalizing eyes, a stuffy nose, sore throat, and constant sneezing. Hay fever is considered an allergic condition that occurs in 1 in 5 people during their lifetime. It stems from an allergy to pollen. From this, we can therefore conclude that it is not only difficult to avoid the problem in summer. It is also very common. If you suffer from this allergic reaction then I am sure you have already used natural remedies. There are a lot of them out there. Although they are not always as powerful as medicines. But then again, medicines come with the necessary side effects. Herbs for hay fever can often work better than the well-known natural remedies for hay fever such as honey. But even those will not help everyone. And often it is a search for which herbs will help the individual. Natural remedies for hay feverHoneyHoney is believed to cure the condition because the pollen in honey can help one become more tolerant to other pollen. Eating more honey can reduce symptoms. The only problem with honey is finding local honey. Very often honey comes from other countries or other regions. These would then be less potent. Honey would also only help with mild forms of the condition. When we suffer from a medium or more severe form, other natural remedies for hay fever or other herbs for hay fever will have to be used. Vitamin CVitamin C is also considered one of the natural remedies for hay fever. It can effectively reduce symptoms through its powerful anti-allergic effects. However, it requires a minimum dose of 1,000 mg per day. This is not always easy to achieve. However, when using a supplement, you need to make sure that it is natural vitamin C. Synthetically obtained vitamin C is harmful to the kidneys in the long run. Beta CaroteneBeta carotene is a substance found in orange fruits and vegetables. They contain powerful antioxidants and help fight inflammation. Especially in the respiratory tract. They also help the immune system, to make it stronger. Good sources of beta-carotene are:
Beta carotene can also be used in supplement form. Apple Cider VinegarApple cider vinegar is used against a huge number of conditions. It is also among the natural remedies for hay fever. Especially since apple cider vinegar can prevent a large number of allergies. Unfortunately, apple cider vinegar is little used so people don't know its real effects. The best way to use apple cider vinegar is to use the cloudy version. This is because it contains all the vitamins and important substances that have been sifted out of the pure variant. Omega 3Omega 3 will help produce anti-inflammatory substances. Such as eicosanoids. These will help to improve resilience to the condition. Omega 3 is not only important for people with this condition. The fatty acids are also linked to heart disease, cholesterol, cancer, dry eyes, high blood pressure, and many other problems. Omega 3 can therefore do a lot of good for our health. We find the fatty acids mainly in fatty fish, fish oil, or in flaxseed and chia seeds. An omega 3 supplement can be ordered online. Medicinal herbs against hay feverTurmericAmong the most powerful herbs to treat hay fever is Turmeric. The reason can be found in its anti-inflammatory effect and because it is mostly used when all other natural remedies for hay fever do not help. Studies have shown that the release of histamine from the cells is blocked by using turmeric. This ensures that symptoms of the allergy cannot occur. Curcumin is not only used against allergic reactions. It is an effective means to cleanse the body and also to cleanse the liver. The effect can be enhanced using an extract. ChamomileChamomile is best known for its calming effects. However, chamomile can also help against hay fever. You can easily buy them dried. That is more powerful than if already packed in tea. You can order chamomile online here. Ginkgo BilobaMany people assume that Ginkgo Biloba can only be used to improve the functioning of our brain. While still, a few other people will know that ginkgo also has a beneficial effect on our blood pressure and blood circulation in general. And therefore has a protective effect on the heart. Yet Ginkgo Biloba has a lot more going for it. It also belongs to the herbs that help fight against hay fever symptoms. We can fight hay fever in a natural way because of the ginkgolides we find in this herb. The ginkgolides have a powerful anti-inflammatory effect and contain as many as 7 different antihistamines. These will combat hay fever in a natural and above all effective way. Ginkgo will make the body less likely to react to allergies. People with pollen asthma in particular can benefit greatly from this. It will also inhibit inflammation in the airways. This can only be used through a supplement. HoofleafThis herb reduces inflammation and blocks histamines and leukotrienes. They can be effective for improving stinging eyes, loosening the sinuses, and avoiding sneezing and headaches. Hoofleaf can be gotten in a liquid extract to mix with water. ConclusionSo we have a large number of natural remedies for hay fever and also a number of herbal treatments for hay fever. The most effective ones would indeed be apple cider vinegar and turmeric. Because they both have a strong cleansing effect on the body. And also provide powerful protection against inflammation and allergies. In addition, using enough omega 3 fatty acids in your diet is important not only against this condition but also to prevent cholesterol, heart disease, and high blood pressure. The post Herbal Remedies Against Hay Fever – Natural Remedies appeared first on Natural Herbal Recipes For Everyday Use. via Health News Syndication Network https://healthnewssyndicationnetwork.blogspot.com/2022/04/herbal-remedies-against-hay-fever.html |