Include These 11 Herbs & Spices into Your Diet for Healthy Living

We all know that without our favorite herbs and spices, dishes like guacamole, meatballs, and casseroles wouldn’t taste half as good. But did you know that science found that herbs and spices also provide a wide range of health benefits? From treating infections to preventing cancer, there’s so much you can get from ingredients found in your kitchen cupboard. In case you were wondering which spices provide what health benefits, here are 11 examples you can include for a long and healthy life.

1. Parsley

Parsley is one of the most widely used herbs today that is native to the Mediterranean region. The versatile herb is used by diabetics in Turkey to reduce blood sugar levels. To see if this practice has any basis in reality, researchers conducted a study on rats to see how parsley affected their blood sugar and liver functioning. The study in question was published in Phytotherapy Research and found that diabetic rats given parsley showed significant improvement in their blood glucose levels. The study also found improvements in liver health in rats fed parsley suggesting that the traditional use of this herb was legitimate.

2. Turmeric

Turmeric is a golden spice with a long history of medical uses dating as far back as 4000 years ago. The plant has gained a lot of attention in the scientific community because the spice proved to fight a wide range of disease in clinical trials. Some of these health benefits include protection against cancer, cardiovascular disease, some types of arthritis, and diabetes. Turmeric was also found to especially benefit digestive health reducing the severity of symptoms in ulcerative colitis, Crohn’s disease, and many other inflammatory conditions. These benefits mostly come from curcumin, the yellow pigment found in turmeric.

3. Ginger

Ginger has a spicy aroma and a peppery taste. Studies on this herb found that plant compounds in ginger work as powerful anti-inflammatories making ginger a great natural alternative to painkillers. Other than that, adding ginger to your stir fries or drinking it as tea can help with stomach problems. Ginger was found to relieve treat nausea, heartburn, flatulence, diarrhea, and to boost poor appetite.

4. Sage

You’ve probably heard of sage tea being a great remedy for a sore throat. The bitter-tasting herb is a powerful antiseptic explaining this well-known benefit. But studies also show that Sage can help with many other conditions as well. A study published in Advances in Therapy found that sage helps with one of the most common symptoms of menopause – hot flashes. According to this study, sage eliminated hot flashes completely by the end of the 8-week trial.

5. Chili powder

Although chili powder is added in tiny amounts in most dishes, the spice is still able to have a strong effect on your health and metabolism. Chili powder is mostly recognized as a great weight-loss aid. A study published in the American Journal of Clinical Nutrition found that chili lowers post-meal blood glucose levels and insulin release. Chili is also believed to function as a powerful appetite suppressant and metabolism enhancer making it a perfect choice for those struggling with excess weight.

6. Garlic

According to an article published in the Avicenna Journal of Phytomedicine, garlic can reduce your risk of cardiovascular disease, fight infections, prevent cancer, and lower blood sugar. The bulbous plant known for its strong aroma was traditionally used to fight parasitic infections but today it is a popular candida remedy while some also say that eating it during the cold season prevents colds.

7. Cinnamon

Cinnamon is the wonderfully aromatic spice that is popularly used in dessert making. The spice is rich in volatile oils and antioxidant compounds some of which are believed to protect against diseases such as atherosclerosis, diabetes, and cancer. As with most herbs and spices, the health-protecting benefits of cinnamon come mostly from the spice’s antioxidants. What makes cinnamon unique among the spices, however, is that it was found to even fight against neurological disorders like Parkinson’s and Alzheimer’s.

8. Black pepper

There was a time when pepper was as expensive as gold. Luckily, those times are over and now everyone gets to enjoy the many health-promoting benefits of pepper. The main active ingredient in black pepper called piperine was found to help scavenge free radicals and thus protect against tumor progression. Other than that, pepper was found to enhance cognitive functioning, absorption of other nutrients, and improve digestion.

9. Celery

The root and leaves of celery can both be eaten, and both help treats various diseases. An article published in Progress in Drug Research claims that celery reduces symptoms of arthritis, stomach ulcers and that it reduces microbe activity. Munching on a celery stalk could give you the same benefits as the stalk also contains the many antioxidants and phytochemicals found in other parts of this plant.

10. Cloves

Cloves are often added to winter desserts and mulled wine. The aromatic spice is also an integral part of Moroccan cuisine. According to an entry in the Asian Pacific Journal of Tropical Biomedicine, the antioxidant and antimicrobial activity of cloves is much higher than in most fruits, vegetables, and other spices making this spice one of the most potent natural remedies out there.

11. Cumin

If you suffer from frequent stomach problems, then adding cumin to your meals may help. However, be careful as the volatile oils in cumin seeds tend to exert a strong aroma which can completely take over your dishes. Cumin seeds were found to help with irritable bowel syndrome while cumin powder helps lower blood lipids.

Conclusion

The wide array of herbs and spices we have available today were also found to be beneficial for overall health. Most of them contain a range of plant compounds and antioxidants that scavenge free radicals or reduce inflammation. Some of them were even found to exert strong antimicrobial activity. Adding these spices to your meals or using them in treatment preparations can help you deal with a host of diseases.

Include These 11 Herbs & Spices into Your Diet for Healthy Living

10 Alkaline Herbs That Eliminate Inflammation and Pain from Your Body

10 Alkaline Herbs That Eliminate Inflammation and Pain from Your Body

10 Herbs That Lower Blood Sugar Naturally

10 Herbs That Lower Blood Sugar Naturally

11 Herbs for Perimenopause and Menopause Symptom Relief

by Karen Brennan, MSW, CN, BCHN, Herbalist

Around the age of 40 women begin perimenopause and the transition to menopause.  During this time levels of estrogen, progesterone and the androgens fluctuate.  Your body will spend years gradually and naturally going through this process. This transition can last 5 to 10 years and for some up to 13 years.   Menopause typically occurs between the ages of 45-55.  During this time your periods may stop and then start again or may occur more frequently and may increase or decrease in intensity and flow. You are officially in menopause when your period has stopped for one full year.

Herbs to Ease Perimenopause/Menopause Symptoms

Note: Always check first with your health professional when adding in herbs to your regimen. Some herbs interact with meds and some are not safe to take with certain health conditions.

Motherwort: This herb can be your ally in reducing irritability and anxiety that may occur during the transition time.  It can calm the heart during perimenopause heart palpitations.  If you have heavy bleeding during perimenopause, then don’t overdo the use of this herb.  It can aid in menopausal insomnia. Avoid this herb if you have low blood pressure.  Take in tea or in tincture.  50-80 drops 2-4 times per day in tincture form.  As a tea use 1 tsp. of dried herb.  Drink 4 oz. three times per day.

Shatavari: This herb is a wonderful one to use during these times of transition. It is useful for hot flashes, night sweats, vaginal dryness, anxiety and memory loss.  It also is known to increase libido.  Use 30-60 drops 1-2 times per day depending on the severity of your symptoms.  As a tincture, use 40-80 drops 3x per day.  As a tea use of dried root and consume up to 2 cups per day.  Avoid if you have diarrhea and bloating or add ginger and consume as a tea only.

Passion Flower: This herb has many uses and it is useful for menopausal mood swings.  It can aid in reducing panic attacks, calms irritability and helps with stress relief.  If you can’t turn your mind off at night, use passion flower.  Use in tea blend or take 60-80 drops of tincture 3 times per day.  Avoid with bipolar, schizophrenia and manic phases.  Do not use with MAOI’s.

Sage: This is beneficial for stimulating memory and is useful for the brain fog that is sometimes associated with perimenopause.   It is also good for excessive sweating which means it can be supportive for those with night sweats during perimenopause. It is also used for anxiety, hot flashes and fatigue associated with menopausal symptoms. Take in tincture 30-60 drops 2-3 times per day or use 1 tsp. in a tea blend 3 times per day.

Fennel: While many of you may be familiar with fennel for digestive issues, fennel is used to offer hormonal support as well.  One of its main components appears to have natural hormone like actions.  It can be useful for bloating, menstrual pain and hot flashes.  As a tea use 1-2 tsp in one cup hot water.

Skullcap: This herb is considered a brain tonic and is useful for ADD, poor memory and mental fatigue. It is also useful for PMS, menstrual pain/cramps, menopausal depression and mood swings, hot flashes and irritation.  Use in a tea blend or take ½ t. of tincture as needed.  Avoid with bipolar, schizophrenia and manic phases.

Kudzu root: This herb is beneficial for PMS and peri menopausal symptoms such as acne, hot flashes, night sweats, and mood swings.  Take in tincture form of 60 drops 2-3 times per day.

Lemon Balm: Use this herb for menstrual cramping and depression associated with perimenopause.  This is considered a very safe herb and safe for children as well. However, if you have low thyroid uses it is best to minimize the amount of lemon balm you consume as it can lower thyroid function.

Hops: This herb is used for menstrual cramping. This is best used in tea or tincture. It also has a sedative effect.  As a tincture, take 30-60 drops 2-3 times per day.  Avoid with usage of sedative medication.  Do not use if you have depression.

Black Cohosh: This herb has been popularized for use for hot flashes yet it also has many other beneficial uses. This herb can also be useful for those with depression.  Avoid use of this herb if you have liver disease.  Take 20-40 drops of tincture per day.

Chaste Tree Berry: Some of you may be familiar with Chaste Tree (Vitex) for hormonal support, however a word of caution-it is very easy to overdo it with this herb. Taking too much may increase progesterone levels and thus increase your symptoms.  If using this herb, take only one capsule per day in the morning or 15 drops of tincture in the morning.  Avoid usage if you are taking antipsychotic medications.

Going Beyond Herbs to Reduce Symptoms

For some of you with mild symptoms, an herb or two may do the trick.  For those of you that continue to struggle with symptoms your body may need more support than just a few herbs.  Addressing and identifying imbalances in the body will be key for you, such as addressing blood sugar, adrenals, thyroid, digestion and/or other areas to restore balance.  Dietary changes along with targeted supplementation may be needed depending on your current diet and symptoms.

For instance, some of you may enter perimenopause sooner than others due to poor health or due to your diet.

Estrogen dominance becomes an issue along with its side effects during perimenopause for some due to low progesterone levels.  The key is to find out what is the issue for you and then address it.

The bottom line is yes, there is something you can do instead of having to put up with these symptoms for years!

Sources

Blankenship, V. (2016) Sage Herbal Foundations Program. Colorado Springs, CO. (notes from)

Bauman, E. & Friedlander, J. (2014) Therapeutic Nutrition.  CA: Bauman College

Cech, R. (2016) Making Plant Medicine.  Oregon: Herbal Reads

Crow, D. (2016) Medicinal Plants & Spiritual Evolution Intensive.  Online Program (notes from)

Mars, B. (2007) The Desktop Guide to Herbal Medicine.  CA: Basic Health Publications, Inc.

Skenderi, G. (2003) Herbal Vade Mecum.  NJ: Herbacy Press

Winston, D. & Maimes, S. (2007) Adaptogens: Herbs for Strength, Stamina and Stress Relief.  VT: Healing

Arts Press.

As a nutrition professional, Karen Brennan, of Tru Foods Nutrition Services LLC,  does not treat, cure nor diagnose. This information is for educational purposes only.

I am a nutrition professional with a focus on mental health and gut health. I am also passionate about getting nutrition information out to the public so that others can take charge of their own health instead of living on meds. I help others who have tried the medical route and who are often are worse off because of it. Nutrition therapy has an individized approach and addresses root causes.

11 Herbs for Perimenopause and Menopause Symptom Relief

25 Powerful Anti-Inflammatory Herbs and Spices

Herbs and spices are not medicine alternative, they’re medicine. You can fight inflammation and lower risk of diseases if you use the right herbs. Add herbs and spices to meals, smoothies, soups and teas.

Here are 25 herbs and spices that fight inflammation and improve overall health.

1. Black pepper: This spice helps regulate blood pressure, thyroid, and aids digestion. It also helps increase bioavailability of turmeric.

2. Basil: This herb can help people with ulcers, type 2 diabetes, stress, pain, and high cholesterol.

3. Dill: Dill aids digestion, fights inflammation, improves bone density, and increases calmness.

4. Rosemary: This herb has been proven to reduce arthritis pain, regulate blood sugar levels, boost memory, and reduce anxiety.

5. Cinnamon: This spice has strong anti-inflammatory properties and helps regulate blood sugar levels.

6. Cumin: It has beneficial properties for epilepsy, arthritis, type 2 diabetes, and cancer.

7. Lemongrass: Adding lemongrass to your recipes will help fight inflammation, infections, cancer, insomnia, and high cholesterol.

8. Clove: This herb is great for your dental health (teeth and gum). It can also fight bad bacteria cause infection.

9. Ginger: The strong anti-inflammatory properties of ginger fight arthritis, migraines, nausea, and aid digestion.

10. Thyme: This herb slows aging, fights ulcers, and fights colds and bacterial infections.

11. Pink Himalayan salt: Boost energy with this salt and improve overall health.

12. Bay leaf: Has beneficial properties for cancer, arthritis, high cholesterol, joint pain, ulcers and poor digestion.

13. Sage: Sage boosts memory, improves skin and heart health.

14. Allspice: Has strong antioxidant properties. It is known for lowering high blood pressure.

15. Turmeric: It has strong anti-inflammatory properties and it will boost your immune system. Here are more benefits.

16. Saffron: Can benefit people with anxiety, depression, Parkinson’s disease, erectile dysfunction, memory loss, insomnia, and hypertension.

17. Paprika: Improves digestion and circulation. It also has strong antibacterial and anti-inflammatory properties.

18. Fennel: Its powerful anti-inflammatory properties aid digestion and reduce arthritis pain.

19. Cardamom: This herb can fix respiratory problems, aid digestion, and lower histamine.

20. Tarragon: Tarragon has antioxidants and minerals that boost heart health and regulate blood sugar.

21. Mint: This herb is great for anxiety, fatigue, allergies and menstrual cramps.

22. Caraway seeds: Relieves constipation, indigestion, high cholesterol and reflux.

23. Fenugreek: This herb can enhance weight loss, improve mood, prevent kidney stones, and regulate blood sugar.

24. Coriander: Helps prevent digestive problems and improves skin health.

25. Nutmeg: It protects the skin, and slows ages. It also relieves depression and anxiety.

If you struggle with belly fat or want to lose weight without starving yourself, watch the 2-MINUTE trick that shrinks belly fat. And don’t forget to like our Facebook page.

25 Powerful Anti-Inflammatory Herbs and Spices

Adaptogenic Herbs can help with Depression, Anxiety and Fatigue

 

Adaptogens for a Stress, Anxiety, Depression, Fatigue and Immune Support

What are Adaptogens

Adaptogenic herbs are herbs that allow the body to adjust to stress.  It essentially helps you resist the stress, whether it be physical or a biological response. For example, adaptogens can be useful for those coping with daily work stress, anxiety or depression, stress from training/long bouts of exercise or the stress placed on the body during injury, healing and surgery.

They can enhance the body’s natural response, and help balance the body.  Some of these herbs can have a strengthening effect on the adrenal glands.  This is important because the herb can have the action of relieving stress.

These herbs can affect the brain, nerves, endocrine glands, and the immune system by helping re-regulate, normalize and enhance function.  There are multiple theories as to what is occurring and even scientists are unsure of how these substances work.

Adaptogenic Herbs that I like to use for Stress and Mood Support

As you will see from the list below, you can kill two birds or more with one herb meaning you may be able to choose one herb to address your depression, fatigue and immune system.  While medications often have one purpose, herbs can be used for many different conditions and ailments.

There are many supportive Adaptogenic herbs; this is a short list of some of the more well-known herbs.  For anxiety and depression, a class of herbs called nervines can also be very useful.

Check with your doctor prior to adding in any herbs to your regimen as herbs can interact with medications.

What You Should Know About Herbs Before You Make a Purchase

Always start with one herb at a time.  It is best to do this rather than buy a blend.  Often the blends have lower doses of each herb or have extra ingredients you may not need.  Also, if you have a reaction to the product you won’t know which herb it was.  Start low and slow.  Work up to the amounts mentioned.

Adaptogens are best used for 12 weeks and then take a 2-week break or switch to a different adaptogen, as your body can adapt to the herb over time, thus reducing its effectiveness for you.  We all react differently to herbs so it may take a few tries to find the right herb for you and your health concern.

Purchase a reliable product.  Many cheaper or store brand herbal products have been found to not contain the amount stated on the label and in other instances they do not contain the correct parts of the herb. For instance, if you are going to use Rhodiola, you want a product that uses the root, not other plant parts. Brands that I like include Gaia herbs, Herb Pharm, and Bayan Botanicals.  I’m sure there are other high quality brands but it pays to do some research first.

Don’t rely on just herbs. If your body is under a great deal of stress, support the body with whole nutrient dense foods as well.  While an herb can do wonders, it needs the support of a nutrient rich diet too.

All the herbs or supplements in the world won’t help you if you continue to “eat like crap”.

Adaptogens for Depression

Since herbs can have a direct effect on the nervous system they can enhance mood

• Asian ginseng root (less frequently leaf): This is one of the most studied herbs in the world. It is considered one of the most stimulating herbs.  For this reason, it makes a great herb for those who are exhausted.  Use it for insomnia, fatigue and depression.  Tincture: take 20-40 drops up to 3x per day.  Capsule: powdered herb take 2 400-500 mg. caps 2-3x per day. For powdered extract take one capsule of 400-500 mg. 2 times per day.  Start out with a lower dose and work up to the 400-500 milligram dose as for some people who have anxiety or insomnia this herb may be too stimulating.  Speak with your doctor first if you are taking warfarin, MAOI antidepressants, or blood sugar medications.


• Holy basil plant (Tulsi): Use of holy basil can prevent increased corticosteroid levels that indicate elevated stress levels. It can be used as a “natural antidepressant” for situational depression such as coping with a traumatic event such as death of a loved one.  Tincture: 40-60 drops 3 times per day.  Tea: add 1 tsp. of dried leaf to 8 oz. of hot water. Let it steep for 5-10 minutes. For therapeutic benefits, drink the tea up to 3 times per day.


• Rhodiola root: This herb is known to enhance energy, improve alertness, reduce fatigue and improve depression. It can be a good herb to use also for ADHD and for someone who is recovering from a head injury.  It can support someone who has a depleted immune system due to chemotherapy, radiation or from excessive physical training.  It can be useful for someone suffering from chronic fatigue syndrome.  Tincture: 40-60 drops 3x per day.  Avoid Rhodiola if you have bipolar, or are paranoid.  From some it can cause insomnia.

Adaptogens For Anxiety

Adaptogenic herbs, because of their effect on the nervous system, can relive stress and anxiety

• Ashwagandha root: This is one of my personal favorite herbs. This is a calming adaptogen and is also useful for stimulating the thyroid gland. It is useful for anxiety, fatigue and stress induced insomnia.  Avoid this herb if you are sensitive to nightshade plants as this herb is in the nightshade family.  Do not use it if you have hyperthyroidism.  It can increase the effects of barbiturates. Tincture take 30 drops 3-4 times per day, as capsule take 400-500 mg. twice a day.


• Schisandra (fruit and seed): This herb is calming and can aid in stress induced asthma or stressed induced palpitations. . It can provide a feeling of alertness without the stimulating effects that you would get from caffeine.    It also supports the immune system. (People who suffer from acute and chronic stress can have a weakened immune system).  Tincture: 40-80 drops 3-4 times per day.  Capsules: 1-2 400-500 mg caps, 2-3 times per day. Do not take if using barbiturates.

For Fatigue

• American ginseng (root and less often leaf): This can be useful for those with mild to moderate adrenal fatigue. It can also be useful to reduce symptoms of jet lag. Tincture: 60-100 drops 3 times per day. Capsule: 2, 500 mg. caps 2 times per day.  Do not use if taking warfarin.


• Ashwagandha: see information under anxiety


• Asian ginseng: see information under depression


• Eleuthero root and stem bark: This is a mild herb and thus good for the young and the old. It is unlikely that it will cause overstimulation and this is an herb that can be taken long term.  It strengthens the immune system and provides stamina.  You can use it when under a great deal of stress at work. It can help improve alertness and cognitive function when dealing with work related stress.  Tincture: 60-100 drops 3-4 times per day.  Do not use with cardiac medications


• Shatavari root: this is a good herb to try for fatigue, chronic fatigue syndrome, and to support the immune system. It is also considered a nutritive tonic.  It is also a diuretic.  Tincture: 40-80 drops 3 times per day.  Avoid if you have diarrhea and bloating.

For Immune support

Stress weakens our immune system.  Adaptogenic herbs can help strengthen the immune system and improve the immune response.

• Eleuthero: see information under fatigue


• Holy basil: see information under depression


• Rhodiola: see information under depression


• Shatavari: see information under fatigue


• Schisandra: see information under anxiety

Bottom Line

Choose an herb that can address more than one issue you are having.  Start out with one herb only and start out low and slow. Seek guidance from your holistic health professional or doctor before adding in herbs to your regimen.  When adding in herbs, give it time.  Support the body with a whole foods diet too.

Sources

Balch, P. ( 2012)   Prescription for Herbal Healing.  2^nd Edition.  NY: Avery Publishing

Cech, R. (2016) Making Plant Medicine.  Oregon: Herbal Reads

Gaby, A.(2006) The Natural Pharmacy. Revised and updated 3^rd edition.  NY: Three Rivers Press

Hoffman, D. Medical Herbalism. (2003) The science and practice of herbal medicine.  VT: Healing Arts

Press.

Mars, B. (2007) The Desktop Guide to Herbal Medicine.  CA: Basic Health Publications

Moore, M. (1996) Herbal Tinctures in Clinical Practice.  3^rd Edition.   AZ: SW School of botanical Medicine

Skenderi, G. (2003) Herbal Vade Mecum. NJ: Herbacy Press

Winston, D. & Maimes, S.(2007) Adaptogens: Herbs for Strength, Stamina, and Stress Relief.  VT: Healing

Arts Press.

If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need.

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition and Herbalist is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and owner of Tru Foods Nutrition Services, LLC.

For more information visit  www.trufoodsnutrition.com

Get her Food Swap Guide here to get started on your health journey today! Want more information, like her fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

Adaptogenic Herbs can help with Depression, Anxiety and Fatigue

Ten Herbs To Utterly Change Your Life

Ten Herbs To Utterly Change Your Life

15 Weight Loss Herbs and Spices That Actually Work

15 Weight Loss Herbs and Spices That Actually Work

20 Powerful Healing Herbs For Your Body and Mind

20 Powerful Healing Herbs For Your Body and Mind

7 Adaptogenic Herbs That Reduce Cortisol and Stress

7 Adaptogenic Herbs That Reduce Cortisol and Stress

Top 12 Powerful Natural Herbs That Treat Hypothyroidism

Top 12 Powerful Natural Herbs That Treat Hypothyroidism

5 Garden Herbs To Reduce Your Risk Of Cancer

Cancer has been amongst the leading causes of death in humans in recent centuries. This is partially attributable to processed foods and environmental contamination. However, a few cancer preventatives that you’re not aware of may already be growing in your backyard. Here we will discuss five herbs that have scientific studies supporting their potential use in the prevention of cancer.

1. Oregano

Famous for its wholesome flavor as a “pizza herb”, oregano has a number of proven health benefits. In fact, oregano essential oil was used for hundreds of years by our ancestors as a way to reduce skin irritation and treat coughing fits. Recent research has shown it to possess antimicrobial properties ^1-2 and potentially reduce the risk of kidney stones ³.

The most interesting thing about this herb however is recent research supporting its use as an anti-cancer agent. All this research has centered around a key compound contained in the herb called carvacrol. Carvacrol is believed to be responsible for a number of health benefits including anti-tumor activity. Studies in cell culture models have shown that carvacrol can inhibit the growth of various types of cancer and promote apoptosis (cell death) in various cancerous cell lines ^4-5.

2. Hops

As any home-brewer would know, hops is essential to preserving the flavor in beer. The herb, which has edible leaves and shoots, can also be brewed as a flavorsome tea. In a departure from its traditional usage in breweries, recent scientific studies have shown that hops may be used to help fight cancer all thanks to a special molecule it contains called xanthohumol.

Xanthohumol has been shown to inhibit key enzymes that are involved in the propagation of cancerous cells ^6-7. But before you go and drink large amounts of beer, you should be aware that only trace amounts of hops is present in alcoholic beverages. Any anti-cancer benefits from beer consumption are negligible, and perhaps even increased due to the other toxins present. A nice natural hops tea is the preferred method to consume this wondrous herb.

3. Horehound

Horehound is no stranger to the world of medicine. It has been in usage since the time of the ancient Romans as a remedy for chest infections. More recently it’s been used to treat digestive issues such as diarrhea and constipation, making horehound an essential part of any medicinal garden.

The herb is abundant in flavonoids,  the group of compounds which give plants their color. Flavonoids are a major source of phytonutrients in plants and are often responsible for many health benefits, including reduced risk of cancer. Being a large source of flavonoids, it should be no surprise then that studies have shown horehound to help prevent the progression of various cancer cell lines, including colon and breast cancers ^8-9.

4. Verbena

Verbena is commonly used in ornamental gardening due to its ability to attract bees and birds as a result of its sweet scent. Also commonly used in various cuisines, verbena makes for a nice meal topping or as a flavorsome addition to any salad. Perhaps more interestingly, verbena has numerous health benefits due to the herb containing a number of iridoids and antioxidants which possess both antimicrobial and anti-tumor properties.

In a promising study, human cancer cells were exposed to chemical extracts of verbena. It was observed by researchers that verbena had an antiproliferative (reduced progression) effect on the cancer cells ¹⁰. Whilst the research behind Verbena’s ability to reduce the spread of cancer is limited, it certainly won’t hurt your taste buds to add this sweet herb to your salad mixes!

5. Meadowsweet

Ah, meadowsweet. As the name implies, this is a sweet herb belonging to the Rosaceae family and is related to roses and peaches. The usage of meadowsweet dates back to the time of the Bronze age where it has been found by the remains of druids. Whether you realize it or not, you almost certainly are already acquainted with this plant, since it contains the main ingredient found in aspirin: salicylic acid.

More than salicyclic acid alone however, meadowsweet contains numerous compounds which have been studied for their medicinal usage, including heparin, as well as various flavonoids. A recent scientific study in mice showed that consumption of the flowers led to a 67% reduction in the acquisition of cervical cancer ¹¹. Whilst these results have not yet been confirmed in human trials, the research does sound promising.

In conclusion, whilst medicine may focus on ways to treat cancer once it has arisen, a lot can be done to prevent it from occurring in the first place. Eating a healthy diet supplemented by a variety of natural herbs such as the ones mentioned is a good place to start. Adding these herbs to your salads, or extracting their nutrients into delicious, earthy teas, may just be the routine that keeps you healthy well into your advanced years.

References –

1. Adam K, Sivropoulou A, Kokkini S, et al. 1998. Antifungal activities of Origanum vulgare subsp. hirtum, Mentha spicata,Lavandula angustifolia, and Salia fruticose essential oils against human pathogenic fungi. Journal of Agricultural Food Chemistry 46: 1739-1745.

2. Souza El, Stamford TLM, Lima EO, et al. 2007. Effectiveness of Origanum vulgare L. essential oil to inhibit the growth of food spoiling yeasts. Food Control 18(5): 409-413.

3. Khan A, Bashir S, Khan SR, et al. 2011. Antiurolithic activity of Origanum vulgare is mediated through multiple pathways. BMC Complementary and Alternative Medicine 11: 96.

4. Mehdi SJ, Ahmad A, Irshad M, et al. 2011. Cytotoxic effect of carvacrol on human cervical cancer cells. Biology and Medicine 3(2): 307-312.

5. Yin Q-H. 2012. Anti-proliferative and pro-apoptotic effect of carvacrol on human hepatocellular carcinoma cell line HepG-2. Cytotechnology 64(1): 43-51.

6. Miranda CL, Yang Y-H, Henderson MC, et al. 2000. Prenylflavonoids from hops inhibit the metabolic activation of the carcinogenic heterocyclic amine 2-amino-2-methylimidazo[4,5-f]quinoline, mediated by cDNA-expressed human CYP1A2. Drug Metabolism and Disposition 28(11): 1297-1302.

7. Deeb D, Gao X, Jiang H, et al. 2010. Growth inhibitory and apoptosis-inducing effects of xanthohumol, a prenylated chalone present in hops, in human prostate cancer cells. Anticancer Research 30(9): 3333-3339.

8. Yamaguchi K, Liggett JL, Kim N-C, et al. 2006. Anti-proliferative effect of horehound leaf and wild cherry bark extracts on human colorectal cancer cells. Oncology Reports 15(1): 275-281.

9. Hamedeyazdan S, Fathiazad F, Sharifi S, et al. 2012. Antiproliferative activity of Marrubium persicum extract in the MCF-7 human breast cancer cell line. Asian Pacific Journal of Cancer Prevention 13(11): 5843-5848.

10. Encalada, M. A., Rehecho, S., Ansorena, D., Astiasarán, I., Cavero, R. Y., & Calvo, M. I. (2015). Antiproliferative effect of phenylethanoid glycosides from Verbena officinalis L. on Colon Cancer Cell Lines. LWT – Food Science and Technology,63(2), 1016-1022.

11. Peresunko, A. P., Bespalov, V. G., Limarenko, A. I., & Aleksandrov, V. A. (1993). Clinico-experimental study of using plant preparations from the flowers of Filipendula ulmaria (L.) Maxim for the treatment of precancerous changes and prevention of uterine cervical cancer. Vopor Onkl., 39(7), 12th ser., 291-295.

5 Garden Herbs To Reduce Your Risk Of Cancer

16 herbs and supplements for allergy relief

Seasonal Allergies:

Find out what to do “off-season” and what to do right now for allergy symptom relief-the natural way!

It is that time of year when eyes start to itch; you have a runny nose or congestion, an itchy throat and are constantly sneezing. Do you rely on OTC anti-histamine products or just suffer through it?

There are natural ways to relive your seasonal allergies. Read on for allergy relief!

Everyone is different so it may take a few tries before you find the right product that works for your body. After allergy season (and even during and before) it is best to start working on supporting your gut health and immune health so that you can reduce or eliminate your allergies come next season.

Why you should avoid OTC allergy medication

A new study found that medications such as anticholinergics (of which Benadryl is classified) found an increase in brain atrophy, dysfunction, and cognitive decline in users, especially older adults. Don’t think that just because a medication is OTC that it is safe.

An allergy medication that has been linked to increased suicide risk is Singular. This medication is also used to treat asthma attacks.  While this drug is by prescription only, many may take Sudafed as an OTC alternate for relief.  Sudafed has also been related to suicidal ideation in some.  If you do choose medication, please do your homework first or talk to a professional first about whether these meds are the safest option for you.

Why has there been an increase in seasonal allergies?

• Cleanliness, our lack of exposure to environmental microbes-do kids play in the dirt anymore? Look at all the anti-bacterial soap we buy and use. While having good hygiene is a plus, too much of a good thing can disrupt the normal immune development and will increase your risk for allergies.


• Antibiotics


• Birth by C-section


• Not having pets in the home


• formula feeding


• Pollen counts continue to rise-blame it on air pollution. Many types of pollen such as ragweed are toxic. They contain enzymes that damage the lining of your nose and lungs when you breathe them in. This sets the stage for rising allergies.

All this sets the body up for lack of diversity in our microbes and contributes to allergies. When on antibiotics, especially repeated usage, this will disrupt the gut microbiome.  A birth by C-section means the baby did not get the healthy bacteria from its mother.  Studies show that those who have pets in the home or those who grow up on farms tend to have fewer incidences of allergies. Studies also show that if you have access to and drink raw milk your chance of seasonal allergies is also reduced.

When is the best time to address allergy symptom relief?

Actually, it’s not when your symptoms appear every season, rather you should be addressing them by supporting your immune system year round.

As always, food first! If you take supplements and herbs but still eat like crap then you are wasting your efforts and money!

What to add in year round to support your body

• Address delayed food allergies/sensitivities:  Seasonal allergies may be related to delayed food allergies (see my blog post April 2016) or food sensitivities. Get tested or do food elimination diet.


• Manage stress: stress can impact your immune system and your adrenal glands. Support the body with whole foods, mineral salts and adaptogens if adrenal fatigue is an issue for you. (for more on adrenal fatigue read Adrenal Fatigue by Dr. Wilson or go online and take the adrenal fatigue quiz)


• Reduce/eliminate sugar: sugar lowers WBC count and reduces immune function. Opt for raw, local honey in small doses instead. (see note below on bee products and seasonal allergies)


• Address gut health with Probiotics and Prebiotics: probiotics will help to populate the good bacteria in your gut. The prebiotics are essentially food for your good bacteria to help them thrive. Choose supplement form or add in raw garlic and onions, raw asparagus, kombucha, kefir, raw fermented vegetables such as sauerkraut, raw unfiltered apple cider vinegar and fermented soy

• Vitamin C: while we get vitamin C from our whole foods such as fruits and vegetables the amount that we get from these foods has been greatly diminished over the past 80 years or so. Take vitamin C with bioflavonoids at 500-1,000 mg. daily. Children can take ¼-1/8 this amount depending on size.


• Vitamin D: in studies with children with seasonal allergies, low vitamin D status was associated with higher risk of allergies, especially to birch, ragweed and oak. It is best to know your vitamin D levels before supplementing. Safe dose is 2,000 IU daily of D3. Avoid D2 as it is synthetic. If you choose products fortified with vitamin D, know that this too is vitamin D2, the synthetic form which is difficult for the body to absorb.

• NAC: this stands for N-Acetyl-Cysteine. This is the precursor to glutathione, our master antioxidant which also helps to balance the immune system. Take NAC at 50-100 mg. 3 times daily.


• Curcumin: this is a compound found in turmeric. This enhances the immune system and can be taken year round. It also reduces inflammation and thus may also be good for symptom relief. (I like a brand called Curamed by europharmausa.com and it can also be found in many natural health stores.)

Symptom Relief

You do not need to try all of these-pick a few and see what works for you. Always check with your doctor, ND, nutritionist or herbalist before adding in herbs if you are on any medications, are pregnant or breastfeeding or have chronic health conditions.  Some herbs can interact with medications while others are safe to take short term but not long term. It is best to work with someone knowledgeable in herbs for these reasons.

• Butterbur: butterbur can relax smooth muscle spasms and inhibit inflammatory histamines. Take in standardized form for symptom relief. Studies show that those who take butterbur in standardized tablets or in extract form 3 times daily get the greatest relief of their symptoms.


• Nettle: stinging nettle can provide dramatic relief from hay fever and stops a runny nose due to its anti-histamine properties. In capsules or tablets take 500 to 1,000 mg. 3 times per day. In some studies patients were given 600 mg. of freeze dried stinging nettle leaf at the onset of allergy season and then 300 mg. as needed with the average dose 3 times per day during the allergy season.

• Serrapeptase: this is an enzyme that can help reduce swelling in the lungs and make breathing easier. It is helpful for congestion, runny nose and post nasal drip associated with allergies. It is marketed as a joint supplement due to its anti-inflammatory properties. Veganzyme is a trusted brand from globalhealingcenter.com. This product contains Serrapeptase but other supportive enzymes as well such as bromelain which is also known to be effective for seasonal allergy symptoms.

• Quercetin: this can help prevent seasonal allergic reactions if started soon enough. Quercetin can also be found in onions and apples. Take in tablet form 125-250 mg. 3 times per day between meals for 6-8 weeks before the allergy season begins.

Some people prefer Source Naturals Activated Quercetin at 2 capsules 3 times per day.

Do not take Quercetin if you are on the immune suppressing drug cyclosporine or the calcium channel blocker nifedipine.

• Ginger: reduces allergic inflammation. Take capsules, 1,000 mg. 3-4 times daily between meals for 6-8 weeks before the allergy season begins.


• Horseradish: this will relieve sinus congestion and helps to deter future allergy attacks. If you can handle it, eat ½-1 teaspoon daily until symptoms subside.

• Rooibos: many know rooibos tea as very antioxidant rich herb with the green rooibos being higher in antioxidants than the red but either way both are still good sources of antioxidants. Rooibos also acts as an antihistamine and is also helpful if you have food allergies. Drink one cup of the tea 1-3 times per during allergy season but it is also good to drink all year round. This tea is caffeine free and can withstand long brewing times and does not get bitter with reuse.

• Chamomile: this can reduce the intensity and duration of allergic reactions due to its anti-inflammatory properties. Drink one cup of tea 2-3 times per day. Chamomile is relaxing for the nervous system so you may want to save one cup for before bedtime. Chamomile is considered a very safe herb, however those who are allergic to ragweed may be allergic to chamomile-use with caution the very first time you try it. Teas are less potent than in tincture form.

• Scutellaria (skullcap): It is used for allergies, hay fever and other respiratory conditions. It contains chemicals that may prevent histamine from provoking hay fever attacks. One of the compounds interferes with a complex set of hormonal reactions that constrict the bronchial tubes during asthma attacks. This also relieves headaches that are associated with hay fever. Take in capsule form 1,000-2,000 mg. 3 times per day. Do not confuse this herb with American skullcap as the two herbs are not interchangeable. You want the Asian form and may have to get it via online. Do not purchase one that also contains germander, an herb that can cause liver damage. Do not use if you have chronic diarrhea.

• Bee pollen: this must be local! Please talk to your doctor first since you may react to the pollen if you have seasonal allergies. When starting out with local bee pollen take only one pellet at first to make sure you do not react. With each new batch of pollen you purchase, do this test first. If no reaction, then start with 1/8 of a teaspoon daily, gradually working your way up to 1 teaspoon per day. This should be started several months before the beginning of hay fever season. Bee pollen is rich in B vitamins and other nutrients and if no reaction you can eat this daily, year round. You can add it to cold dishes such as smoothies, yogurt or chia seed pudding or just eat your dose daily off the spoon! Bee pollen is like a natural allergy shot-giving you small doses of the pollens you are allergic too and building your immune system over time. Find local farms for your pollen.

• Green Tea: the xanthine’s in green tea help relax bronchial spasms and can be effective for allergy symptom relief (and asthma too). Drink 1 cup in the morning (due to caffeine content) daily during allergy season.

• Diamine Oxidase: This is an enzyme that is responsible for histamine breakdown. For some, the root cause of the allergy symptoms may be due to histamine intolerance. This can be from excess histamine or from a deficiency of the enzyme that breaks it down. Histamine can act as a neurotransmitter and also regulates the production of stomach acid. You need some histamine but you don’t want it too elevated (or too low for that matter). Restore gut balance to resolve the histamine issue but take this enzyme to assist with high histamine levels. Take in supplement form. This enzyme also requires vitamin B6 to function properly.You can also try a low histamine diet. This would include limiting or advoiding foods such as fermented foods, aged cheese, citrus, fish, shellfish, avocado, spinach, cocoa, and left- over meat to name a few.

Sources

Balch, P. (2012) Prescription for Herbal Healing. 2^nd Edition.  NY: Avery

Galland, L & Galland, J. The Allergy Solution: Unlock the Surprising Hidden Truth behind Why your Sick

and How to Get Well.  www.terrytalksnutrition.com

Hoffmann, D. Medical Herbalism. (2003) The Science and Practice of Herbal Medicine. Vermont:

Healing  Arts Press.

Kresser, C. (4/28/16) Got Allergies? Your Microbes could be responsible. www.chriskresser.com

Mars, B. (2007) The Desktop Guide To Herbal Medicine. CA: Basic Health Publications Inc.

Mercola, J. (5/12/16) Suicides are surging. www.articles.mercola.com

Skenderi, G. (2003) Herbal vade Mecum. NJ: Herbacy Press.

Tweed, V. ( April 2016) Seasonal Allergies? Get Natural Relief. Better Nutrition, Vol. 78.  No. 4.

Wood, R. (2010) The New Whole Foods Encyclopedia. Penguin Books

www.consumerlab.com

www.ehealthme.com

www.hammernutrition.com

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition (candidate), author of the E book Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and owner of Tru Foods Nutrition Services, LLC believes in food first when addressing the root causes to your health conditions.  For more information, visit her website at www.trufoodsnutrition.com

16 herbs and supplements for allergy relief

Stress? Anxiety? 8 herbs that can help!

Stressed? Anxiety? What herbs can do for you.
Fast, Easy and Effective Ways to Reduce Stress and Anxiety

Before I go into detail about the herbs that can help you to manage your stress and anxiety, I do want to point out that diet and lifestyle still need to be addressed.

For years I suffered from anxiety. (Back then it was just called “being very shy”). Thankfully back then doctors weren’t as quick to diagnose and medicate every mental health issue.

But what helped me, (and may help you) is balancing my blood sugar. Back then in my elementary school years, before school, I ate 2 chocolate pop tarts, only a few bites of my lunch usually and then a pretty healthy dinner. By the time I got to high school and college I stopped eating the pop tarts but can’t say my diet was much better.

It wasn’t until I started to eat balanced meals, whole foods and reduce the processed junk that my anxiety diminished. I can’t say I don’t have some situational anxiety from time to time but nothing like what I grew up with!
Use the herbs but while they are helping start making small changes to your diet too!

Lifestyle Tips for Reducing Stress and Anxiety

• Keep blood sugar balanced

• Start the day with a meal high in fat, with moderate protein and low amounts of whole food carbs. (i.e.: eggs, bacon, avocado, with sauté kale or spinach, or a green protein smoothie)

• Minimize or eliminate caffeine (try Teccino or dandy brand tea-taste just like coffee!)

• Add in a B complex supplement. (stress depletes us of our B vitamins) Add in an extra B12 if you do not eat red meat

• Add in a vitamin C with bioflavonoids, 1,000 mg. per day as stress will also deplete your vitamin C

• Add in magnesium. I like magnesium l-threonate (crossed blood brain barrier), ReMag by Carolyn Dean, or Natural Calm magnesium powder to drink before bed time.

• Stress slows down your digestion making you absorb less nutrients so when stressed be sure to slow down, take 3 deep breaths before your meal and chew each bite of food 15-20 times.

• When stressed we tend to eat and work at the same time. Studies have shown that this actually reduces work performance. Take a brain break and eat away from your desk, get some fresh air and talk with a co- worker about something other than work. This will greatly reduce your stress load!

Herbs for Quick Stress relief

With herbs everyone reacts differently so some may love one herb for stress and another person may not get the same effect. It will be a try and see approach. Purchase herbs for stress in tincture form (unless noted otherwise) and only get from reputable source such as Herb Pharm, Gaia Herbs or Rose Mountain Herbs.

Try only one herb at a time so you know what is or isn’t working. Make sure the herbs you are using are certified organic.
Herbs in tincture form are more potent if made with alcohol. But if you have issues with alcohol it is still best to opt for the non-alcoholic tinctures. One dropper full of tincture has the alcohol amount that is equal to the amount of alcohol in one banana.
Always talk to your doctor before adding in any herbs as this is for educational purposes only since I am not aware of your medications, heath issues and more.

Gingko Biloba: Choose in extract/tincture form or gingkolide tablets. With tablets, take 160-180 mg. one time daily. It has been shown to be significantly more effective than a placebo for anxiety.

It may reverse depression especially in older people on blood pressure medication. Do not use this herb if you have a racing mind at bed time. Also, avoid this herb if you are prone to migraines. I prefer this herb in tincture form. It is known as the herb for memory and concentration.

Kava: This is good to use if you have anxiety. Take 60-120 mg. daily and do not exceed 120 mg. daily. Do not use this herb for children. This herb is known to ground and center you, keeping you relaxed and alert. You can take this herb during the day as it will not make you drowsy.

Kava is known to increase the dream state. It is a mood elevator. You can take 2 droppers full at bedtime or a heaping teaspoon in one cup water 2 times per day as a tea. You can mix your Kava with Valerian together at bedtime for improved sleep.

Eleuthero: This is an adaptogenic herb which has been shown to enhance mental performance, concentration and alertness. This is not an actual ginseng but is often called a ginseng because it works in a similar way. It is used for nervous breakdowns and depression. It is used to strengthen the entire system.

Adaptogenic herbs help to build resilience to stress. Take any adaptogenic herb for 12 weeks only, then take a week or 2 off and then go back on or switch at that point to a different adaptogenic herb such as Rhodiola. Ashwagandha is also an adaptogenic herb and this one is better taken in the evening. Take only 1/8 of a teaspoon of eleuthero tincture.

Lemon Balm: This plant has anti-depressant effects along with calming, anti-anxiety effects as well. Use it to calm the nerves and to boost mood. Those with ADHD can also benefit from using this herb. Drink lemon balm tea one to three times daily. Use lemon balm tincture, 10-20 drops in water 3-5 times per day for depression, anxiety and tension headaches. Some people add fresh lemon balm leaves to their drinking water. Do not use if you have a hypothyroid condition.

Skullcap: This is good for nervousness, anxiety and stress. It is also useful for those of you with insomnia, especially if it is due to an overactive mind at bedtime. Take one half of a dropper full of tincture before bedtime.

Nettle leaves: This is one of my favorites for body restoration. Nettles are a source of nutrients for all individuals. It is one of the most nourishing plants growing on the land. The leaves offer a wide variety of nutrients. Take a dropper full of tincture 3 times per day.

Motherwort: Do not take this herb if you have heavy menses. Otherwise, this is another good herb to use for anxiety. It is not a sedative so can be used during the day. A dose of 10-20 drops can safely be taken as often as every 10 minutes if needed to calm you down, say during a panic attack.

Fresh tincture is best and best option as opposed to tea and capsules. Do not use this herb long term if you also have depression. It can relax you to the point of making you feel more depressed and unmotivated. Use it instead for episodic anxiety.

Valerian: This has a different feel to it, a different calming effect as oppose to Kava. It is helpful for anxiety and tension. This herb should be taken only at bedtime or when you know you are not going anywhere! Do not operate any heavy machinery or drive while taking valerian. For some it can give the opposite effect-instead of calming you down, it may increase your anxiety. For that reason, dose low.

The same rule that applies to Motherwort applies to Valerian. Use on occasion to aid with sleep but don’t use it all the time during your depressive state. Most people do best using the tincture form instead of capsules. Take 400-900 mg per day of whole valerian or root extract.

Tulsi Tea:  This is also called Holy Basil.  Choose an organic brand and drink 1 to 3 times per day during times of stress. I like the brand Organic India.

Sources

Balch, P. (2012)Prescription for Herbal Healing. 2nd Edition. NY: Avery Publishing

Bauman, E. & Friedlander, J. (2013) Therapeutic Nutrition. CA: Bauman College.

Hoffman, D. (2003) Medical Herbalism.  The Science and Practice of Herbal Medicine.  VT: Healing Arts Press

Mars, B. (2007) The Desktop Guide to Herbal Medicine.  CA: Basic Health Publications

Karen Brennan, MSW, CNC, and owner of Tru Foods Nutrition Services LLC believes in supporting the body with food, herbs and supplements to get you feeling your best. For more information visit her site at www.trufoodsnutrition.com  She is the author of the E book Tru Foods Depression Free Nutrition, Supplement and Herb Guide

Stress? Anxiety? 8 herbs that can help!

7 Natural Anti-Anxiety Herbs That Are Better Than Medication

7 Natural Anti-Anxiety Herbs That Are Better Than Medication

Top 6 Natural Herbs and Spices That Promote Longevity

Some herbs and spices not only make your dishes tasty, but they’re also loaded with disease-fighting antioxidants even more than many vegetables and fruits. Several studies have found that some daily used herbs and spices can improve both physical health and mental function. Here are some commonly-used herbs and spices that have good medicinal properties you should keep in your kitchen to keep you healthy and promote longevity.

Ginger Works Well to Fire Up Your Vitality

A cup of ginger tea works well to keep your vitality fired up; its warming properties help you prevent or cure many ailments. Ginger is also believed to relieve headaches, arthritis, and other pains.

Keep A Healthy Blood Pressure Level With Garlic

According to the National Health and Medical Research Council, one clove of garlic every day will reduce cholesterol by almost 10% with the help of the active ingredient allicin.

Fight Inflammation to Avoid Several Diseases With Turmeric

Turmeric contains curcumin, which has good anti-inflammatory properties and even can inhibit the growth of cancer cells, thus preventing cancer and protecting you against many diseases.

Lower Your Blood Sugar With the Help of Cinnamon

Cinnamon is considered as a cure for people with type 2 diabetes, as it can lower blood sugar and cholesterol levels.

Rosemary Makes You Smart

According to researchers, rosemary contains carnosic acid which has the ability to prevent memory loss, protect you against Alzheimer’s disease and improve your brain’s function.

Oregano Has A High Antioxidant Activity

“On a per gram fresh weight basis, oregano has demonstrated 42 times more antioxidant activity than apples, 30 times more than potatoes, 12 times more than oranges and 4 times more than blueberries.” . And based on a USDA study, gram for gram, oregano has the highest antioxidant activity of 27 fresh culinary herbs.

Some Notes About Using Herbs and Spices

1. There are dozens of options out there, so use a wide variety of them;


2. When using herbs or spices, moderation is the best way to go. Don’t use too much at once;


3. Both fresh and dried herbs are helpful;


4. Feel free to add herbs when cooking fats; it will provide a good flavor and also protect the fat from oxidant.

Sources:
2)http://www.fitnessmagazine.com/recipes/healthy-eating/nutrition/health-benefits-of-spices-herbs/
3)https://authoritynutrition.com/top-10-evidence-based-health-benefits-of-turmeric/

Top 6 Natural Herbs and Spices That Promote Longevity

7 Top Natural Anti Inflammatory Herbs and Spices

Chronic inflammation has been linked with most of the diseases out there. It has been linked to cancer, diabetes, arthritis, Alzheimer’s, heart disease, Parkinson’s, and high blood pressure. So it’s very important to fight it.

Eating healthy unprocessed foods is one way of fighting inflammation. But herbs and spices contain minerals, vitamins, and antioxidants which help fight inflammation as well. This simply means you can fight inflammation by making your food tastier, without consuming excess calories.

Here are 7 natural herbs and spices you should add to your meals to fight inflammation.

1.Cloves

Cloves contain a compound called eugenol which helps block enzymes that cause inflammation. And it is very high in antioxidants. You can buy ground cloves and add it do different recipes.

I may also note that cloves are a powerful antifungal. But use clove oil in moderation because it can be toxic if overused.

2.Sage

Sage contains two molecules, carnosol and carnosic, which contribute to its anti-inflammatory effects and its taste and aroma. Research shows that sage can improve the memory and mental performance in your adults. Some sources say that sage improves mental performance of Alzheimer’s patients but I couldn’t find any studies to back these claims.

3.Turmeric

This is one of the best spices you should eat every day. Not only does turmeric have anti-inflammatory effects but research shows that it has the potential to reduce risk of cancer, allergies, arthritis, and so on. You can add turmeric food or beverages, or take it in capsule form.

4.Cinnamon

Studies show that cinnamon helps improve insulin sensitivity and lower blood sugar. And it’s also rich in antioxidants and anti-inflammatory properties which prevent chronic diseases.

Cinnamon is also known to prevent abnormal growth in cells, which means it’ll reduce risk of cancer.

5.Oregano

Oregano is a great herb which you can use for cooking or therapeutically. It has a powerful antioxidant called rosmarinic acid which fights inflammation and improve immune system health.

6.Ginger

Ginger is known to fight inflammation, kill pain, and improve digestion. A study conducted by the University of Miami found that concentrated ginger helps reduce pain in patients with osteoarthritis.

Make sure you store it in a dry place. Ginger easily molds if stored in heat, light or moist place.

7.Thyme

Other than having anti-inflammatory properties thyme treats acne. If you have any skin problems or inflammation you can try adding thyme to your food each day. You can even add it to smoothies and teas.

For more information on eating healthy and staying fit, download your FREE Flat Belly Guide to help you improve your health and physique. Like us on FACEBOOK

7 Top Natural Anti Inflammatory Herbs and Spices

7 Best Herbs for Boosting Metabolism and Helping You Lose Weight

Natural ways make your weight loss program a little bit easier and there are herbal plants that have positive effects to stimulate your metabolism and aid in weight loss. Along with a healthy diet plan and regular exercise, these weight loss herbs boost weight loss effectively:

1-Ginseng

As one of the most widely used herbs, ginseng is not only popular for its memory-boosting effects, it also helps weight loss. As a stimulant, ginseng boosts your metabolism and provides energy for you, both of which are beneficial for weight loss.

2-Sage

Tea made with sage leaves aids in weight loss because of its stimulant and diuretic properties. Regular consumption of sage leaf tea can help you flush the harmful waste out of your body and boost your metabolic rate, all of which are resulting in weight loss.

3-Oregano

Oregano oil has been widely used to treat many ailments, including preventing obesity. It keeps your digestive system function well and helps flush out the excess toxins from the body, this will reduce the risk of obesity and good for your overall health.

4-Spearmint

Spearmint tea helps weight loss in several ways:

• It works as an appetite suppressant


• Helps with digestive process


• Promotes absorption of nutrients

What’s more, spearmint has stress-relieving properties, which is also important for maintaining a healthy weight.

5-Dandelion Root

Dandelion acts as a cleanser, it helps you lose weight because it works effectively to flush toxins and waste from the body and also has anti-inflammatory properties.

6-Yerba Mate

This herb is rich in various vitamins, minerals, amino acids and antioxidants, which will boost your metabolism and provide you energy. Many natural stimulants were found in it which work as diuretics to remove the excess water weight out of the body.

7-Peppermint

Peppermint has been proven to help your waistline as it supports digestion effectively. Have a cup of peppermint tea helps calm down the gastrointestinal tract and also boost a healthy bowel movements, means it will promote the toxins removing process in your body.

Besides, the special scent of peppermint has ability to help you suppresses appetite. This is also supporting your weight loss goals.

Sources:
1)3fatchicks.com
2)spearminttea.net
3)theheartysoul.com

7 Best Herbs for Boosting Metabolism and Helping You Lose Weight

5 Herbs for lung cleansing and respiratory support

The typical human breathes in and out among 12 and 20 instances a minute – and the human physique are not able to go more than just a handful of minutes with out oxygen with out struggling brain harm or even death. And but, till something grows wrong, numerous individuals almost certainly do not believe about their lungs at all. Maintaining the lungs wholesome, even so, is extremely essential. Indoor and outside air pollution, cigarette smoke, large pollen and mold counts and exposure to artificial scents and perfumes can all irritate and consider their toll upon the lungs. These organs are also vulnerable to situations like pneumonia, asthma and COPD. It is extremely crucial, then, to child the lungs as much as attainable and to assist help their continued healthful perform. And luckily, the herbs listed beneath give men and women an exceptional chance to do this naturally.

Eucalyptus is a common remedy for respiratory issues and its medicinal worth comes from a compound known as cineole, which is in a position to break up congestion and make phlegm easier to cough up. It is also capable to soothe down irritation in the lining of the respiratory tract and this tends to make it worthwhile for several various respiratory ailments such as bronchitis and asthma. (one)

This common Mediterranean herb is not only valued for its wonderful flavor! It consists of two chemical substances referred to as carvacrol and rosamarinic acid which act as normal antihistamines and decongestants and are particularly helpful for treating allergic reactions, hay fever and sinusitis. (2)

This herb has earned its identify due to the fact that it has been used considering that at least the 1600’s to help improve the overall health of the lungs. It, as well is a natural decongestant and can assist clear out the lungs and airways from extra phlegm and mucus. It has also been shown to have natural anti-microbial properties, make it useful for treating lung infections caused by bacteria, viruses or fungus. (3)

Don’t confuse this with the widespread backyard weed! The plant in query is closely related to the banana and has been utilized as a respiratory tonic for hundreds of years. It is valued for its capability to soothe down inflammation and irritation of the airway linings and to suppress coughs so that men and women can get some rest even though they are attempting to recover! (4)

Any who rides and takes care of horses is almost certainly familiar with lobelia, given that it is a broadly-employed respiratory tonic for horses. However, it can operate just as properly on human beings! It is able to stimulate the adrenal glands to release norepinephrine, a hormone which is ready to unwind the muscle groups about the airways and broaden them. It is also a normal expectorant and decongestant. (5)

Any of the herbs listed above can help and nourish the respiratory technique in healthful and natural approaches, enabling folks to virtually breathe simple! And the good news is that they are widely available at overall health meals shops close to the country and are typically significantly a lot more economical than several mainstream medicines.

5 Herbs for lung cleansing and respiratory support

Twenty herbs that are verified to be powerful in treating cancer and combating side results of chemotherapy and radiation!

Twenty herbs that are verified to be powerful in treating cancer and combating side results of chemotherapy and radiation!