When you think about health foods, how often do you consider chocolate?

Fortunately, dark chocolate is a superfood! When you consume the right type of dark chocolate, you can look forward to surprising benefits, like boosting your antioxidants, lowering blood pressure and even reducing your risk of cancer.

Read on to discover the surprising benefits of dark chocolate, as well as what type you should be eating.

Dark Chocolate: A Sacred Food with Healing Benefits

Throughout history, dark chocolate (or cacao, as it’s called before being made into a chocolate bar) has been hailed as a health tonic. This is especially true throughout Mesoamerican cultures, who held the belief that the cacao bean was a sacred food handed down by the gods to provide stamina, heal numerous diseases, and reduce fatigue (1).

In fact, the effects of cacao were thought to be so powerful that consumption was reserved specifically for priests, high government officials, military officers and great warriors. It was considered unsuitable for women, children, and the lower classes due to its potency.

What exactly is it about dark chocolate that makes it such a cherished health food? Let’s dive into the research-backed facts behind its benefits.

8 Health Benefits of Dark Chocolate

Many of dark chocolate’s surprising benefits stem from its potent antioxidant compounds epicatechin, catechin, and procyanidins, along with flavonoids and polyphenols. These antioxidants are responsible for putting a halt to DNA damage, reducing inflammation, regulating glucose levels, slowing aging, and more.

Read on to see just how powerful they are in dark chocolate.

1. Lowers Blood Pressure and Improves Heart Health

Not only does dark chocolate make you feel similar to being in love (okay, maybe not that good), but it has major benefits for your heart and blood pressure levels.

Studies show that the compound prostacyclin in dark chocolate is able to help lower blood pressure by increasing vasodilation, the opening and loosening of your arteries and blood vessels (2). In addition, another study revealed that higher chocolate intake is associated with a lower risk of future cardiovascular events (3).

The Kuna Indians of the San Blas islands of Panama, who drink roughly three cups of a cacao beverage daily and have a very low prevalence of hypertension, myocardial infarction and stroke compared to those on the mainland, are a good example of chocolate’s benefits at work. In addition, studies have found that their blood pressure doesn’t rise with age (4).

2. Fights Aging

As we mentioned earlier, dark chocolate is loaded with antioxidant compounds that help fight the DNA damage that causes aging symptoms like wrinkles, graying hair, and disease. In fact, research shows that just a single serving of cacao contains more phenolic antioxidants than most foods and more antioxidants than many Americans get on average per day (5).

Research also shows that the polyphenols and flavonoids in dark chocolate can help protect your skin from UV damage, which is a huge factor in preventing skin aging (6).

3. Reduces Cholesterol

Alongside lowering blood pressure and improving heart health, dark chocolate also has a few cholesterol-lowering tricks up its sleeve. Studies have shown that just one week of dark chocolate consumption was enough to improve lipid profiles and decrease platelet reactivity for both men and women (7). This may be due to the fact that the cocoa butter in dark chocolate contains some of the same heart-healthy fatty acids found in olive oil.

4. Improves Brain Function

Dark chocolate has been studied for its ability to boost cognitive function by improving cerebral blood flow, thanks in part to its high flavanol content. One study showed that the intake of flavonoid-rich foods, including chocolate, wine and tea, results in improved cognitive performance, especially in elderly participants.

Another study out of Italy also found that the flavanols in chocolate could prevent and even reverse age-related memory decline (8).

5. Anti-Diabetic Effects

Research has shown that dark chocolate improves glucose balance, insulin sensitivity and inflammation markers – all symptoms that contribute to the development of diabetes. In one particular study, scientists found these benefits occurred only when participants ate dark chocolate; those who consumed white chocolate received no benefits (9).

Interestingly, a study in Japan found that the risk of developing diabetes was reduced 35 percent among men who consumed “chocolate snack pieces” once per week or more versus those who never or almost never ate chocolate (10).

6. Potentially Reduce Risk of Developing Cancer

To date, studies have confirmed that chronic inflammation contribute to factors that increase your risk of developing cancer, including DNA mutations and cancer cell growth. Research has confirmed that the antioxidants in dark chocolate have a strong ability to fight the DNA damage that could lead to cancer development, as well as reduce certain inflammation enzymes that could encourage its growth (11).

7. Reduces Risk of Developing Neurological Diseases

Flavonoids have been shown to offer significant protection for neurons in your brain and nervous system. Specifically, they reduce neuroinflammation, which has been found to be a major cause of the development of Parkinson’s and Alzheimer’s disease. In addition, their ability to increase cerebral blood flow encourages the growth of new neurons in the hippocampus, which processes memory (12).

8. Increases Satiety and Reduces Appetite

Just when you thought chocolate was banned from your diet while trying to lose weight, research shows it may actually help you keep cravings in check, which can help keep the pounds off. Studies have found that the smell of dark chocolate reduces appetite and improves satiety (13).

How to Choose the Best Dark Chocolate

Obviously, not all chocolate is created equal. To get the most benefits associated with dark chocolate, you want to steer clear of any of the candy bar varieties (even if they are “gluten-free” or “Paleo”) and be sure to choose a bar that contains at least a 75 percent cacao content. This will ensure there are minimal added sugars, so you get the bittersweet goodness without the damaging effects of sugar.

How Often Should You Indulge in Dark Chocolate?

While dark chocolate is loaded with benefits, more doesn’t necessarily equal better. Most of these studies used a moderate amount of dark chocolate consumption, which could be comparable to a square of dark chocolate per day, or a tablespoon or two of dark cacao made into a hot chocolate drink (just make sure you don’t add any sugar).

Even if you don’t eat it every day, try to get in a dose of dark chocolate at least three times a week to boost your antioxidant levels and cash in on the many benefits of this true superfood.

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The post 8 Surprising Health Benefits of Dark Chocolate appeared first on thenutritionwatchdog.com.

by Mike Geary – Certified Nutrition Specialist
Author of the best sellers: The Fat Burning Kitchen & The Top 101 Foods that FIGHT Aging

I’ve noticed in my travels and with working with clients that a large majority of people in today’s fast-paced stressful world are struggling at least part of the time with falling asleep at night.

Over the years, I’ve also struggled on occasion with insomnia because of the stress placed on me by running a large publishing business. And I’ve researched and learned quite a few tips and tricks over the years to help fight insomnia and fall asleep faster.

Without diving into every single technique I’ve learned over the years, I’ll just touch on a few really simple, but powerful tips, foods, drinks, etc. that I think can help you to fall asleep easier and faster too!

Here goes:

The most important sleep tip to start with:

This one isn’t a specific food or drink, but rather probably THE most important tip I can give you… if you don’t follow this one, your chances of being able to wind down at night and fall asleep fast are unlikely…

You NEED to eliminate use of devices, computers, emails, and any other work related to your job (or other stressful things) at least 3 hours before you plan to go to sleep. Using devices or computers for casual reading at night is fine, but don’t do any work that gets your mind overly activated, such as anything dealing with work or other stressful things in life. Also, even for casual reading, it’s best to turn off devices at least 1 hour before bed as keeping your eyes focused on the light from devices is one thing that some researchers are saying could interfere with getting quality sleep.

An overly active mind late at night is one of the BIGGEST things keeping many people from falling asleep. As a success-driven entrepreneur myself, I used to work really late at night and then I’d find that my mind was always too active to actually be able to fall asleep, so I’d lay there for hours sometimes until I could get my mind to slow down so I could fall asleep.

This may sound weird, but one trick that’s worked for me is to grab a book while I lay in bed on something that I find sort of boring and try to read the book in bed. Because the topic is “boring” to me personally, it keeps my mind away from things that I find more interesting, and it allows me to fall right to sleep. So for example, if you find health and fitness interesting (I hope you do!), but you find economics boring, try reading an economics book as you lay in bed. I bet you’ll get sleepy and fall asleep much faster than if you laid in bed letting all your thoughts about daily life race through your mind.

No caffeine after mid-day:

You’ve probably heard this tip many times, so I’ll keep this one short… It takes about 6 hours for caffeine to be fully processed and eliminated by your body, so make sure your last caffeinated drink of the day (coffee, black tea, mate, etc.) is at LEAST 6 hours or more before your planned bedtime. And if you’ve been showing any adrenal fatigue from lab hormone tests, you should also consider reducing your daily caffeine intake if you currently use it.

Tart cherries or tart cherry juice:

Tart cherries (Montmorency) actually contain a natural form of melatonin that can help you to naturally get sleepy and more easily fall asleep. I’ve found frozen tart cherries a few times in specialty grocery stores and I use them for a late night smoothie occasionally.

I’ve also found a tart cherry concentrate in Whole Foods and other health food stores that you can add to a drink or caffeine-free tea at night to help get you that low dose natural melatonin. I use 1 spoonful of this tart cherry concentrate in a cup of chamomile or mint tea late at night. This helps immensely for calming down and falling asleep at night.

A side benefit is that tart cherry also contains powerful antioxidants that fight joint pain, gout, and other inflammation related problems.

DON’T overdose on melatonin supplements (most contain TOO MUCH)

Did you know that MOST people overdose on melatonin supplements. Most melatonin supplements come in either 3 mg or even 5 mg doses. However, according to some researchers, anything more than 1 mg might be too high of a dose, which can disrupt your sleep cycle the following day, making it hard to wake up in the morning, and harder to fall asleep the following night, disrupting your overall sleep cycle.

The proper dose seems to be something less than 1 mg from most experts on this topic (this was even discussed on the Dr. Oz show too), which is why I choose to NEVER use melatonin supplements, and only get the small natural quantities found in tart cherries or tart cherry juice.

Night time teas:

Try “night time teas” that have relaxing qualities such as chamomile tea, mint tea, lemongrass tea, or all of them mixed. A side benefit of chamomile tea, and another reason that I try to include it in my weekly night tea repertoire is that chamomile tea contains unique phytonutrients that can help fight estrogenic overload from all of the xenoestrogens that we are exposed to from chemicals, pesticides, etc. in today’s chemical laden world.

Also remember that you can add a spoonful of the tart cherry concentrate and you’ll get a double-whammy of sleep aid! This works well about 1-2 hours before bedtime to help your body and mind relax.

One more tip…

If you still have troubles falling asleep even after implementing all of these tips, make sure to pay attention to fixing any hormonal issues you might have, including any possible adrenal fatigue, since being overly stressed out during the day can cause imbalances in your natural cortisol cycle which can make you more awake at night and more tired in the morning (obviously the opposite of what you want).

Eliminate any stressors from your life that you can, and also trying other relaxation techniques including meditation as a way to deal with stress if you still feel that you’re too stressed out each day.

Here’s one more reason to pay attention to this advice and make sure to do everything possible to get better sleep…

Did you know that a lack of sleep can actually make you GAIN weight?

A proper hormone balance is very important not only for losing fat, but keeping it off, and lack of sleep (including restless sleep, going to bed too late, getting up too early, and any other types of sleep deprivation), can throw your body’s hormones out of balance.

This means that regardless of how much you exercise or what type of diet you go on, you will still struggle to lose your unwanted fat, especially from your stomach.

So you can see how important sleep really is, as it touches multiple aspects of your health.

And one more thing to note, if you are still having trouble falling asleep, our friends from YuSleep have this special message for you…

Do You Wake Up At 3 AM Too?

If you fall asleep just fine but you wake up around 3 am almost every night, mind racing and you can’t fall back asleep for hours…

You lie there staring at the ceiling, watching the clock tick toward 5 AM… 6 AM…

Then drag yourself through another zombie day…

You should do this 30-second cherry trick this evening before going to bed.

A sleep expert with 18 years of sleep research says it quiets your racing mind and relaxes your body so your brain can enter deep stages of sleep.

Many people over 50 have already tried it and they sleep through the night like a baby with NO MORE 3 am wake-ups and wake up refreshed!

Here’s the simple cherry trick to try tonight…

👉 Click here to see how to do it!

The post Drink this 2 hours before bed to sleep better (plus 5 tips for insomnia) appeared first on thenutritionwatchdog.com.

By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

Don’t you love spring? The days get longer, the sun is warmer, and the birds are chirping. What’s more, everything is budding and flowering.

And that brings us to…allergies. If you have seasonal allergies, instead of enjoying the beauty of spring, you may be busy dealing with itchy, watery eyes, a runny nose and lots of sneezing. Spring becomes the enemy if you have bad allergies.

Seasonal allergies are our bodies’ response to pollen in the air. Your innate immune system interprets pollen as a dangerous pathogen, and it sends out an army of Immunoglobulin E to mount an attack. This attack takes the form of histamine which produces the watery eyes, runny nose, the itching, and sneezing, and sinus headaches. What’s more, climate change and increased CO2 have created longer, more powerful pollen producing plants.

Why do the immune systems of people with seasonal allergies have the tendency to overreact to pollen?

Back in primal days, humans often had populations of parasites such as hookworms, pinworms, roundworms, tape worms and others. While that sounds pretty gross, those parasites kept the immune system busy instead of going after innocent things like pollen.

What’s more, kids who grew up in a less-than-sterile environment, like they did back in our ancestors’ days, exposed to outside dirt, pets, livestock, dirty dishes, poor hygiene, and no hand sanitizer, had stronger immune systems as well.

Genetics also is part of the picture. Neanderthal fossilized feces show evidence of a lot of parasites taking up residence, and their DNA has evidence of immunity genes that fought off the parasites. When ancient humans interbred with Neanderthals, these genes carried over into the offspring. Populations with the most Neanderthal DNA, such as those from Europe or Asian descent seem to have the most hay fever and allergies. It seems having powerful immunity doesn’t do as well in a modern sterile environment.

Inflammation is a big reason why so many people have allergies—whether they are seasonal allergies, food allergies or environmental allergies. Excessive inflammation due to a poor, high sugar/starch diet, refined and processed foods, too much alcohol, or exposure to environmental toxins all increases overall inflammation. When inflammation is high, reactions to other potential allergens is also going to be bigger. The key is to reduce inflammation and reduce allergic reactions.

My allergy doctor once likened this to “the straw that breaks the camel’s back.” In other words, you can load your body up with various types of things that cause or increase inflammation, until it breaks the camel’s back, and you start having bad reactions. Those reactions can take the form of rashes, eczema, brain fog, achiness, stuffy nose, sinusitis, asthma, wheezing, sleeplessness, anxiety, irritability, depression—or any combination of the above.

Nutrition also plays a big part, especially vitamin D levels, vitamin C levels, B12, iron, and zinc deficiencies. Each of these nutrients play an important part in your immune and inflammatory response and deficiencies of any of these can increase inflammation and lower your immunity.

How does one naturally reduce seasonal allergies?

First, the obvious answer is not to load up on over-the-counter allergy prescriptions. These medications have undesirable side effects. Antihistamines often cause dry mouth, dehydration, drowsiness and/or agitation, reduced co-ordination, reaction speed. They can also cause blurred vision and constipation.

The better choice is to reduce overall inflammation, which not only aids your allergies, but is great for your overall health. How do you start reducing inflammation?

Cutting out sugar, processed foods, inflammatory vegetable oils, and removing all grain makes a huge difference. It’s known –at least anecdotally–that people who give up grains often report their seasonal allergies go away. I know, I tried it and was shocked to see my previously severe seasonal allergies suddenly fade into the background. Along with that, my aches and pains receded, as did brain fog, rashes, stuffy nose, and congestion. It works!

Getting your gut health back in shape is super important too, so the next step is to calm your gut. Food allergies and intolerances not only increase inflammation, but are also the consequence of poor gut health. When the gut is inflamed, there is an increased risk of gut permeability, and that allows for additional allergens to circulate in your system further stimulating an immune response.

Remove potential food allergies and sensitivities, at least during allergy season. If you aren’t sure which foods are provoking problems, you can do a short 7-day elimination diet, and remove dairy, gluten, corn, white potatoes, and any other problem foods you may be aware of.

Eat More Omega 3 Fats

Wild caught fish are known to have a good amount of omega 3 fats in them. Omega 3 fatty acids are made up of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) components; both of these have been shown to lower inflammation. This study also shows that increased intake of omega 3 fatty acids reduces seasonal rhinitis.

100% grass fed beef also contains higher amounts of omega 3 fats. Additionally, cod liver oil would help as well, since it provides omega 3’s, vitamin D, and vitamin A—all of which modulate the allergic response.

Raw Local Honey

Raw, local honey contains small amounts of local circulating pollen and by introducing small amounts of this pollen, it can lower the reaction to certain pollens and reduce sensitivity. Researchers have found that eating honey from local pollen prior to allergy season commences reduces allergy symptoms, resulting in less need for other allergy medication. But in order for this to work, the honey must include pollens you are allergic to.

Reduce Alcohol Intake

Reducing alcohol or avoiding alcohol will help improve allergies in two different ways:

1-Alochol is highly inflammatory to the gut, so cutting back or completely eliminating alcohol calms inflammation in the gut. This helps you repopulate your gut with healthy bacteria, lowering overall inflammation in the gut and system wide. Because inflammation is reduced, allergic reactions improve.

2-Alcohol especially beer and wine, contains large quantities of sulfites and histamines. Histamines initiate the process to remove allergens from your body. Histamines can cause sneezing, eye watering, itching and more.

Histamines are a big part of your body reacting to allergens, so reducing your levels of histamines helps to reduce allergic response overall.

Reduce Stress

High stress levels can cause worsening allergic responses and while it may seem counterproductive, getting outside and getting some exercise can reduce overall allergy reactions, while reducing stress. Pollen levels are highest mid-morning so if you do want to get out, getting out early in the day or later in the early evening may be the best time. Meditating, believe it or not can also reduce stress and help allergy symptoms.

Lifestyle

Lifestyle makes a huge difference in allergy reactions. One of the first things to do is to stop your exposure to toxic chemicals in commercial home cleaning agents, laundry detergents, personal care items, antibacterial cleaners and hand sanitizers, and switch to a more natural approach, Apple cider vinegar makes a safe and effective natural cleaner for most all surfaces, and washing your hands with a natural soap instead of harsh antibacterial soap is just as effective at removing harmful germs and is far gentler to your system.

Getting a good night’s sleep is also effective at calming cortisol levels and counteracting stress, as well as aiding your allergic reactions.

Overall, I noticed a huge reduction in my seasonal allergies when I switched to a Paleo diet, removed grains and sugars, got better sleep, and removed all other inflammatory foods from my diet.

Supplements for Seasonal Allergies

Vitamin D

A vitamin D deficiency has tied to allergies, including seasonal allergic rhinitis, asthma, eczema, and even anaphylaxis. Vitamin D is important for regulating immune system cells and slowing down the release of histamines.

There are several studies that suggest vitamin D supplements may reduce inflammation and allergic reactions. One study had the participants who were low in vitamin D take vitamin D supplements along and antihistamines. Those participants showed much improved allergy symptoms after just eight weeks. And this study also showed that adding in vitamin D supplementation improved allergy symptoms as well.

Probiotics

I am generally not an advocate for probiotics. Each of us has a unique microbiome and it’s somewhat difficult to ‘guess’ as to which probiotics will benefit your particular health needs. However, getting a good general probiotic mix can help lessen allergy symptoms and reduce inflammation in the gut. Specific probiotics have been shown to improve seasonal allergies, including B.longum, B.lactis, L.paracasei, L.rhamnosus, B infantis, and L.acidophilus.

Magnesium

There are a few studies have found that magnesium supplementation in people with seasonal allergies reduces IgE levels and allergy symptoms. Because many people are magnesium deficient these days, this can be a safe and easy thing to try—with plenty of other good health benefits as well. There are many forms of magnesium that will work but magnesium glycinate is often one of the best forms for overall health—without the digestive complaints.

Spirulina

Spirulina is a type of microalgae that comes from Latin America, Africa, and Asia. Spirulina has been highly valued as a nutrient-dense supplement that is abundant in protein, vitamins, fats, and minerals. It’s also a potent immunomodulator –meaning that it works to calm the immune system without suppressing it. It has shown some efficacy in reducing the symptoms of seasonal allergies, even compared to an over-the-counter antihistamine drug.

Quercetin

In studies, quercetin prevents immune cells from releasing histamines, which are the chemicals that cause allergic reactions. This means that taking quercetin may help reduce symptoms of allergies, including runny nose, watery, itchy eyes, hives, and even swelling of the face and lips. Quercetin is a powerful antioxidant found in many fruits and vegetables and it has quite a few health benefits including lowering inflammation, fighting heart disease, and protecting against cancer.

Black Seed Oil

Black seed oil is considered a powerful medicinal substance that has been used for thousands of years to treat chronic diseases, inflammation, and allergies. In one study, people put black seed oil drops in their noses to treat mild, moderate, or severe cases of allergic rhinitis, aka hay fever. After 6 weeks, 9 out of 10 people said their sneezing, itchy eyes, stuffy nose, and other symptoms got better or went away completely. In addition, black seed oil promotes wound healing, hair growth, reduces acne, heals psoriasis, improves blood sugar, and helps with weight loss.

There you go, that is your seasonal allergy toolbox. Hopefully this will help you avoid sneezing, watering eyes, and itchiness that goes along with seasonal allergies. To your health!

References
https://www.marksdailyapple.com/seasonal-allergies-treatment/#ref-14
https://www.healthline.com/program/allergy
https://www.verywellhealth.com/natural-allergy-remedies-89245
https://cell.com/…/abstract/S0002-9297(15)00485-1
https://ncbi.nlm.nih.gov/pmc/articles/PMC1241165
https://ncbi.nlm.nih.gov/pubmed/20497148
https://ncbi.nlm.nih.gov/pubmed/17456213
https://pubmed.ncbi.nlm.nih.gov/31464382
https://pubmed.ncbi.nlm.nih.gov/20158528/
https://pubmed.ncbi.nlm.nih.gov/31464382/
https://ncbi.nlm.nih.gov/pmc/articles/PMC3269601
https://pubmed.ncbi.nlm.nih.gov/34166843/
https://pubmed.ncbi.nlm.nih.gov/26874366/
https://ncbi.nlm.nih.gov/pubmed/16015268
https://ncbi.nlm.nih.gov/pubmed/17634174
https://pubmed.ncbi.nlm.nih.gov/34920650/
https://hindawi.com/journals/ja/2014/983635
https://ncbi.nlm.nih.gov/pubmed/6202731
https://ncbi.nlm.nih.gov/pubmed/21196761
https://www.researchgate.net/publication/279538706_Magnesium_Supplementation_in_allergic_diseases_Rhinitis
https://pubmed.ncbi.nlm.nih.gov/32773785/
https://pubmed.ncbi.nlm.nih.gov/28093815/
https://pubmed.ncbi.nlm.nih.gov/15878494/

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Today’s blog is republished from my friends at TheAlternativeDaily, a leading publisher of daily alternative health tips that I personally read every day… The original article can be found here:

Erectile dysfunction (ED) is not the hardest topic to write on, but it is a sensitive subject matter. Okay, now that I’ve got my bad puns out the way we can get serious.

ED is a very common medical issue with more than three million new cases diagnosed in men every year. The symptoms include an inability to get or maintain an erection during sexual activity. The condition is usually found in men 75 or older, but it can affect middle-aged and younger males too.

Causes of erectile dysfunction

By itself, ED is not dangerous or disabling (except to a relationship). However, it is frequently symptomatic of a deeper physical problem such as atherosclerosis or diabetes. That’s because ED is usually caused by restricted blood flow to the penis, which can be precipitated by cardiovascular problems, hardened arteries and hypertension. However, many other medical issues may impact ED including:

• Hormonal problems (low testosterone)
• Mood disorders (anxiety and depression)
• Type 2 diabetes
• Certain prostate problems
• Substance abuse (including alcohol and tobacco use)
• Poor diet
• The side effect of prescription medications

Traditional treatments for ED

There are a variety of ways to treat ED. Conventional therapies include surgery, penile implants and vacuum pumps. In recent years, prescription medications such as Viagra, Cialis and Levitra have proven popular with many men. However, these conventional pharmaceuticals entail side-effects and they are certainly not for everyone.

Understandably, many men would prefer to improve their sexual performance with an all-natural alternative. With that in mind, here are five natural remedies that can help a man get his mojo back.

1. Panax ginseng

Also known as red ginseng, this has been hailed as the “herbal Viagra.” The plant contains compounds called ginsenosides, which improve functions at the cellular level (including blood flow). Ginseng has been used as a folk remedy for centuries because it has anti-inflammatory properties and can counteract metabolic disorders (like diabetes). But modern scientific studies support its efficacy to treat ED.

2. DHEA

This is a hormone that is naturally produced by the adrenal glands. It is found in both men and women but is converted into testosterone in males. Not surprisingly, deficiencies in DHEA can result in low testosterone, which may result in a diminished sex drive.

Studies have shown that males given DHEA supplements had improved erectile function. The results were particularly striking in males whose ED was due to metabolic disorders like diabetes.

3. Zinc

Zinc deficiencies have been correlated with low testosterone. Most men can get enough of this vital mineral by eating a balanced diet, but aging and the use of prescription drugs can interfere with its absorption. Numerous studies have found a link between adequate zinc levels and a healthy libido. So, men with ED may want to consider eating more zinc-rich foods (oysters, spinach, beef, shrimp, wheat germ and pumpkin seeds are considered good sources) or consider taking supplements.

4. Ginkgo biloba

If you can’t remember the last time you had sex, then ginkgo biloba is an herbal supplement to consider. The herb has been used in Chinese medicine for centuries and scientific evidence suggests that it improves blood flow. Recent research has focused on its memory-enhancing properties, but as Dr. Richard Harris, a urologist with the Loyola University Health System notes, “An erection is just blood in and blood out. Any ED treatment that improves blood flow may help.” A 1998 study found that gingko had an 84 percent success rate when it came to treating ED related to depression. Now, that’s medical news that should give men a psychological boost.

5. Lifestyle changes

Your lifestyle can have a huge impact on the libido. Obesity, alcohol abuse and lack of exercise are all correlated with a diminished sexual drive. On the other hand, the following factors are positively associated with healthy erectile function:

• An active lifestyle
• Maintaining a normal weight
• Eating a varied diet
• Keeping blood pressure within normal range
• Avoiding cigarettes, junk foods and excessive alcohol

In particular, getting regular exercise and choosing foods high in flavonoids can help improve cardiovascular health, which is often a huge factor when it comes to ED. Foods high in flavonoids include tea, dark chocolate and pistachio nuts. That’s right, studies show that consuming pistachios can improve erectile function. Medical experts say pistachios may be small compared to other nuts, but physicians and nutritionists agree that this is one instance where size doesn’t matter.

The post 5 Natural Remedies for Erectile Dysfunction appeared first on thenutritionwatchdog.com.

By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

I debated about writing on this topic, because I know there are many people who enjoy this substance, so I am here to apologize ahead of time for being the bearer of bad news.

This information I am about to present is about drinking alcohol and its effects on your brain, gut, mood, inflammation, DNA and hormones. It unfortunately applies to all drinkers including, and especially, those who may be mild to moderate regular drinkers (1-2 drinks per day).

This is quite frankly, information that cannot be ignored. While the research has been available for quite a while, it has been ignored, swept under the rug, or considered to be applicable only for those who participate in heavy usage of alcohol. Not true. If you drink on any kind of regular basis, this information applies to you, and you deserve to know about something that has such strong negative associations with your health.

Alcohol is a huge cultural and social institution. Most all holidays, year ‘round, revolve around drinking alcohol. Social gatherings including weddings, birthdays, anniversaries, and other celebrations often center around alcohol usage. Then there’s football, baseball, and other spectator sports. What would the Super Bowl be without beer? And don’t forget daily Happy Hour.

In 2021, the global market share of the alcohol industry amounted to around 1.45 trillion dollars. This is an increase of 72 billion dollars over 2019. This is BIG money, and I suspect the reason most people don’t hear about alcohol’s dangers has a lot do with this huge trillion-dollar industry and how they control the negative information surrounding alcohol.

Alcohol, despite its worldwide acceptance, and its many social and cultural contexts, has a very dark side which doesn’t get much notice, or is generally just ignored.

Drinking alcohol is as dangerous or more dangerous than smoking cigarettes, even in small amounts. In fact, some studies have compared 10g of alcohol a day (that’s one small glass of wine, 1 shot of liquor, or a beer) to smoking a half a pack or more of cigarettes a week.

This recent survey found that most adults in the United States have little knowledge of the link between alcohol and cancer, even though about 60-70% of the adult population drinks.

Even worse, over 10% of respondents wrongly believe that drinking alcohol, especially wine, is good for you. Yes, red wine does contain resveratrol, a natural antioxidant that slows aging. Unfortunately for you wine drinkers, the amount of resveratrol in wine is low.

Resveratrol concentrations in wine can range from negligible to around 2 milligrams per liter (for Pinot Noir which has the highest levels of resveratrol). This means you’d would have to get in about 1000 milligrams per day to receive any health benefits it offers.

To put these figures into perspective, you’d have to consume more than 500 liters, which equates to about 650 bottles of wine, per day. I don’t think 600 bottles of anything a day will do you much good, especially 600 bottles of wine.

What Happens in Your Body When You Drink Alcohol

Alcohol is a water- and fat-soluble substance, which means it can penetrate all organs and tissues, except bone and fat–and it’s damaging effects cross the blood brain barrier to cause damage to brain cells as well.

There are three primary types of alcohol, according to chemistry: isopropyl, methyl, and ethyl. All are toxic, but only ethyl, or grain, alcohol can be consumed by humans. However, ethyl alcohol is still very toxic to the body, and it causes substantial stress and damage to your cells.

When you drink alcohol, it is quickly absorbed into the bloodstream and travels to your liver, where it is metabolized. The main enzyme responsible for metabolizing alcohol in the liver is called alcohol dehydrogenase (ADH).

Alcohol dehydrogenase converts ethanol into acetaldehyde, a toxin, which is then further metabolized into acetic acid or acetone. Acetic acid is then broken down into water and carbon dioxide, which can be eliminated from the body through urine, breath and sweat.

The liver can only metabolize a small amount of alcohol at a time, and this varies from person to person. Generally, the liver can process about one drink per hour. If a person drinks faster than one drink per hour, the liver cannot speed up the detoxification process. Women metabolize alcohol slower than men, and older adults metabolize alcohol slower than younger adults.

Unmetabolized alcohol will circulate in the bloodstream, in the form of acetaldehyde. Acetaldehyde is the ‘poison’ part of alcohol, and the tipsy buzz you are feeling is actually the poison circulating in your bloodstream and your brain. In addition to making you feel tipsy, this poison is invading your cells and doing major damage to them.

1. Alcohol and Increased Cancer Risk

There is strong evidence to suggest that even mild to moderate alcohol consumption significantly increases the risk of certain types of cancer. The World Health Organization has classified alcohol as a Group 1 carcinogen, meaning that it is a known direct cause of cancer in humans. Alcohol use is one of the most important preventable risk factors for cancer, along with tobacco use and excess body weight, according to the American Cancer Society.

Contrary to what most folks believe however, you don’t have to be a raging alcoholic to experience the damage that alcohol does to your body and your cells. It only takes one or two drinks a day, and the risk of increases as consumption increases.

Cancer and alcohol consumption have been studied extensively, with the following types of cancers most strongly associated with alcohol consumption:

• Breast cancer
• Mouth, throat, and laryngeal cancer
• Esophageal cancer
• Stomach cancer
• Liver cancer
• Colorectal cancer
• Prostate cancer
• Pancreatic cancer
• Skin cancer

Let’s take a look how alcohol increases the risk of breast cancer. Breast cancer increases by about 8-15%, per drink (10g alcohol) per day—for both pre-menopausal and menopausal women. That’s the equivalent of one glass of wine, 1 12oz. beer, or 1 shot of liquor. So, if you drink two glasses of wine per day, your risk of breast cancer goes up by 16-30%. There’s a similar increased risk for other types cancer as well. That’s pretty sobering if you ask me (no pun intended).

One of the ways alcohol increases cancer risk is by increasing inflammation. Cancer often follows inflammation. Alcohol consumption increases inflammatory markers in the body, such as C-reactive protein (CRP), tumor necrosis factor (TNF), and increases levels of circulating pro-inflammatory cytokines, all of which can contribute to the development of health problem, including cancer.

There are several ways in which alcohol increases inflammation in the body:

• Alcohol damages the lining of the entire gut and gastrointestinal tract, leading to an increase in immune cell activity and widespread inflammation in the body.
• Alcohol stimulates the production of cortisol, adrenaline, and estrogen, which can promote inflammation that encourages cancer cell and tumor growth.
• Alcohol interferes with absorption and metabolism of nutrients that are important for healthy immune function, such as vitamin C, vitamin D, and zinc. An effective immune system can fight and kill cancer cells.
• Alcohol increases oxidative stress and free radicals, both of which cause inflammation and cell damage.
• Most alcohol is high in sugar content, which further encourages cancer growth, as many different types of cancer feed on glucose.

The primary reason alcohol increases cancer risk is that it damages DNA in cells. DNA is the blueprint for healthy cell reproduction, and when this blueprint is damaged, the cells mutate and become cancer cells. Cancerous cells multiply into cancerous tumors, and then metastasize easily due to the high levels of inflammation and lowered immune response.

2. Alcohol and Mood Regulation

Alcohol hits your brain within about 5 minutes of ingesting it affects your brain function in about 10 minutes. This early stage is called subliminal intoxication. Reaction times, behavior and judgement are already impaired at this point. Just one drink suppresses the prefrontal cortex of the brain, which is responsible for impulse control and inhibition.

Early stages of drinking also spike the neurochemicals, dopamine and serotonin. This is why most people enjoy drinking. They feel relaxed, confident, and often a little giddy. Subsequent drinks cannot restore these feelings that result from the increased dopamine and serotonin. The toxic effects of alcohol disrupt the brain circuitry so that after the initial spike in dopamine and serotonin, these neurochemicals take a long slow downhill route, resulting in a more depressed mood overall.

The problem comes when people seek more of the dopamine buzz. The more people drink to get those good feelings back, the more fleeting that feeling becomes. This can cause many people to become addicted to alcohol and dopamine spike, however short-lived it may be. Sadly, chronic drinkers often have persistent anxiety and depression from the alcohol.

3. Alcohol Shrinks Brain Matter

Even moderate amounts of alcohol (1-2 drinks per day) can cause thinning of the neocortex and shrinking of the brain.

Studies show alcohol intake is negatively associated with global brain volume measures, regional gray matter volumes, and white matter in the brain. Although nearly 90% of the brain shows significant negative associations with alcohol intake, the most extensively affected regions included the frontal, parietal, and insular cortices, with changes also in temporal and cingulate regions. Associations are also marked in the brain stem, putamen, and amygdala.

This research showing shrinking gray and white matter of the brain holds true for younger adults as well as middle aged, and older adults.

Alcohol also changes the relationship between the hypothalamus, the pituitary gland, and the adrenals, and the hormones they secrete.

The hypothalamus, pituitary gland, and adrenal glands are all part of the endocrine system. The hypothalamus is a small region of the brain that produces hormones and neurotransmitters that control the pituitary gland, which is a small gland located at the base of the brain.

The pituitary gland, in turn, produces hormones that regulate various functions in the body, including growth, metabolism, and reproduction.

The adrenal glands are two small glands located on top of the kidneys that produce hormones, including adrenaline and cortisol, which help to regulate the body’s response to stress.

Alcohol affects this relationship between the hypothalamus, pituitary gland, and adrenal glands by disrupting the production of hormones and neurotransmitters in the hypothalamus and pituitary gland, which can affect various body functions.

Alcohol increases production of stress hormones, including cortisol and adrenaline, which increases feelings of stress and anxiety.

Alcohol also impairs the body’s ability to respond appropriately to the heightened stress.

In effect, regular alcohol consumption increases baseline levels of cortisol, leading you to feel more stressed and anxious, even when not drinking. This often leads a person to feel like they ‘need’ a drink after a stressful—or not so stressful day.

Although elevated baseline levels of cortisol can reverse after cessation of drinking, the problem persists quite a while after alcohol consumption.

Drinking alcohol makes you less resilient to everyday stressors, even when not drinking, and that increases your desire to drink more frequently.

4. Alcohol and Chronic Gut Inflammation

Rubbing alcohol is considered an antiseptic. The same goes for ethyl alcohol. Antiseptics kill bacteria, both good and bad. This also happens when someone drinks alcohol—it kills off the beneficial bacteria in the gut, and only a small amount of alcohol can cause damage.

Alcohol induces gut inflammation, which in turn promotes disease, both inside and outside the GI tract. In fact, many alcohol-related disorders, including cancers, liver disease, and neurological diseases, may be directly affected by the alcohol-induced gut inflammation.

The inflammation itself results from alcohol metabolism, that leads to leaky gut syndrome and increased system-wide inflammation, ‘bad’ bacterial and fungal overgrowth, imbalances in good and bad microorganisms in the gut, and alterations in immune function. Leaky gut can also cause food sensitivities and allergic reactions as protein molecules from food escape the gut and get into the bloodstream, where the immune system attacks them.

Along with the gut inflammation and gut dysbiosis, alcohol increases the risk of GERD, or esophageal reflux, which then often leads to esophageal cancer. Alcohol use can also cause gastritis, or inflammation of the stomach. Repeated episodes of gastritis open the door to ulcers and stomach cancer.

Gut inflammation often causes nutrients to be poorly absorbed and metabolized, leading to many nutrient deficiencies and decreased immune function. Some of the nutrients affected by alcohol include:

• Vitamin A, important for vision, immune function, and skin health.
• Vitamin B1 (thiamin), important for nerve function and energy production.
• Vitamin B6 (pyridoxine) necessary for brain function, immune function, and metabolism of proteins and carbohydrates.
• Vitamin B12 (cobalamin), important for nerve function and the production of red blood cells.
• Folate helps produce red blood cells and promotes DNA synthesis. Because of its role in DNA synthesis, low levels of folate can increase risk of cancers. Folate is one of the nutrients most easily depleted by drinking alcohol.
• Iron, also key to producing red blood cells and transporting oxygen throughout the body.
• Zinc is necessary for immune function, wound healing, and appropriate taste and smell.

5. Alcohol Increases Testosterone to Estrogen Conversion in Men

Alcohol consumption can lead to an increase in estrogen levels in men due to its effect on the enzyme aromatase. Aromatase is an enzyme that is responsible for converting testosterone into estrogen. Regular alcohol consumption increases aromatase which causes more testosterone to be converted to estrogen.

The liver can normally break down and eliminate excess estrogen from the body. When the liver is inflamed by alcohol, it cannot break down estrogen as efficiently, leading to higher levels of estrogen circulating in the body.

This can happen to women as well as men. In women it causes symptoms of “estrogen dominance”, which can cause heavier than normal periods, exacerbated PMS, weight gain, and mood fluctuations.

Alcohol consumption also increases body fat, which also increases estrogen levels, as fat cells can create estrogen. Body fat can also convert testosterone into more estrogen. So, this increase in body fat can also increase estrogen levels in men lower testosterone. Lowered testosterone and higher than normal estrogen in men causes symptoms like gynecomastia (‘man-boobs’), lowered sex drive, loss of muscle mass, and erectile dysfunction.

Other Problems with Alcohol Consumption

When you combine the compelling reasons above with other potential problems that can happen with alcohol consumption such as:

1. Other health problems: Weight gain, poor skin texture, bloating, liver disease, pancreatitis, high blood pressure, high blood sugar, lack of quality sleep, and poor moods.
2. Addiction: It is possible to develop an addiction to alcohol, which can lead to physical and psychological dependence. People with an alcohol addiction may find it difficult to stop drinking, even if they want to.
3. Social problems: Alcohol use can lead to social problems such as arguments, fights, and relationship difficulties. It can also cause problems at work or school, and increase the legal issues, such as drunk driving, speeding and reckless driving.
4. Mental health problems: Alcohol use can worsen existing mental health problems or contribute to the development of depression and anxiety.
5. Financial issues: Alcohol is expensive, buying drinks with dinner can almost double the cost of a dinner out. Purchasing a bottle of wine daily or every other day can cost upwards of $300-$500 or more a month. People will often make impulse buys that are regretted later, while under the influence of alcohol.

Given all these serious negative results from drinking alcohol, I honestly do not see one thing about drinking that is good for you mentally or physically. If you feel you need to drink to get rid of stress, or feel more confident, try heading to the gym for a workout, or going for a walk or run in the fresh air instead. It will be far better for you in the long run.

One more important point to note: yes, our society has many social and cultural events and contexts that revolve around drinking alcohol. That doesn’t mean you have to avoid these things all together. Find an enjoyable, healthier drink and participate in the social activities anyway. I will say, however, I have found it is far easier to totally avoid drinking, than to try to cut back on alcohol.

The benefits of not drinking accumulate with every day of avoiding alcohol. My skin is clear and glowing, I sleep like a rock every night, I have more energy during the day, I am less often sick, I don’t have brain fog anymore, and my cells are better and healthier every day.

My partner and I found that we enjoyed having ‘Happy Hour’ every day at the end of a workday to relax and socialize and drink a glass of wine. While we did both stopped drinking, we continue that routine, but now we mix up a variety of fun non-alcoholic drinks like kombucha and mineral water, turn on some relaxing jazz, relax and catch up on the day, and feel good about it.

Enjoy your life, but without alcohol. You will be immensely better off for it. Cheers!

References
Hubermanlab podcast, “What Alcohol Does to Your Body, Brain & Health: https://www.youtube.com/watch?v=DkS1pkKpILY
https://www.aicr.org/news/most-americans-still-unaware-that-alcohol-is-a-cause-of-cancer/
https://www.healthline.com/health-news/alcohol-and-cancer-risk-most-americans-arent-aware-of-the-link?slot_pos=2&utm_term=feature&utm_source=Sailthru%20Email&utm_medium=Email&utm_campaign=generalhealth&utm_content=2022-12-28&apid=32500293&rvid=9e37d77365364f9f3cb63f8a123d8d7cd4fa7795846d064738c35367c4d8da89#Researchers-concerned-about-alcohol-and-cancer-link
https://www.who.int/europe/news/item/20-10-2021-alcohol-is-one-of-the-biggest-risk-factors-for-breast-cancer
https://go.nature.com/3PNFj7y
Associations Between Drinking and Cortical Thickness in Younger Adult Drinkers: Findings From the Human Connectome Project: https://onlinelibrary.wiley.com/doi/10.1111/acer.14147
https://usualwines.com/blogs/knowledge-base/resveratrol-wine
https://www.bgsu.edu/recwell/wellness-connection/alcohol-education/alcohol-metabolism.html

The post Five Convincing Reasons to Stop Drinking Forever appeared first on thenutritionwatchdog.com.

By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

Your thyroid gland is a small butterfly shaped gland that sits in your neck. It is responsible for important bodily functions such as breathing rate, heart rate, digestion, energy, weight gain or loss, and even your moods.

The thyroid gland produces hormones that regulate your body’s metabolism. These hormones are primarily, thyroxine (T4), and triiodothyroinine (T3). The correct balance of these hormones keeps your body’s functions running smoothly. The thyroid also produces cells called c-cells make calcitonin, which assists in calcium and bone metabolism.

When the body needs more or less of these hormones, the pituitary gland in the brain sends a hormone called “thyroid stimulating hormone” (TSH) that signals the thyroid to change the production level. High levels of TSH mean that the thyroid hormones are too low, and low levels of TSH mean that thyroid levels are too high.
Various conditions can affect the thyroid gland, and thyroid disease can develop when the thyroid makes too much or too little T3 and T4. Women – due to the complex balance between thyroid hormones and female sex hormones–tend to have thyroid problems more often than men or children; however, men, especially older men, can get thyroid problems as well.

Hypothyroidism

Hypothyroidism is one of the most common thyroid disorders. This is “low” thyroid. This occurs when the thyroid does not produce enough T4 and T3. This can also occur when the thyroid cannot convert T4 into the more active thyroid hormone T3 for use in the body.

Symptoms of hypothyroidism include:

• Fatigue
• Weight gain
• Fluid retention
• Muscle and joint pain
• Constipation
• Irregular periods
• Hair loss
• Feeling chilly all the time
• Depression
• Slowed heart rate
• Fertility problems

Hypothyroid treatment usually involves supplementing with thyroid hormones—either just a synthetic T4 medication, like Synthroid, or a natural combination drug that includes T3 and T4, such as Armour thyroid, or Nature-Thyroid.

Hashimoto’s Thyroiditis

Hashimoto’s thyroiditis is the most common cause of hypothyroidism in the United States. Hashimoto’s is an autoimmune disorder where the body attacks the thyroid gland, and it becomes chronically inflamed. This happens most commonly in middle-aged women, but can affect men and children as well. Over time, this chronic inflammation develops into hypothyroidism, causing:

• Weight gain
• Fatigue
• Sensitivity to cold
• Depression
• Hair loss
• Muscle aches
• Constipation

Those with Hashimoto’s thyroiditis may not show any symptoms early on, but may have the thyroid (TPO) antibodies detected in blood tests. TPO is an enzyme that plays a role in the production of thyroid hormones.

Left untreated, Hashimoto’s can gradually become worse and destroy thyroid function. Treatment for Hashimoto’s is like treatment for hypothyroidism and individual’s take either a synthetic or natural form of thyroid hormones. A blood test for thyroid function needs to be done every 6-8 weeks to determine correct dosages for medication.

Hyperthyroidism

Hyperthyroidism is when the thyroid gland produces too much thyroid hormone. While this does occur more often in women, it can also occur in men—especially over the age of 60. The symptoms of hyperthyroidism are just the opposite of hypothyroidism. These include:

• Nervousness
• Anxiety
• Muscle weakness
• Feeling hot all the time
• Insomnia
• Rapid, irregular heartbeat
• Diarrhea
• Weight loss
• Mood swings
• Bulging eyes

Hyperthyroidism treatment involves taking an anti-thyroid or beta-blockers (medication which slows the heart rate), radioiodine therapy, or surgery to remove the thyroid. If left untreated, hyperthyroidism can cause serious heart, muscle, bone, fertility, and other health problems, because the body goes into overdrive with hyperthyroid conditions.

Graves’ Disease

The most common disease related to hyperthyroidism is a condition called Graves’ disease. This autoimmune disease causes the immune system to attack the thyroid, causing the gland to produce too much thyroid hormone.

Graves’ can create complications in many parts of the body, from the eyes and skin to the heart and bones.

One of the most serious complications of Graves’ disease is something called a “thyroid storm”. A thyroid storm is a life-threatening condition that can happen when Graves’ disease is not treated. It often develops in patients with long-standing hyperthyroidism. It can flare up when there are other stressors in the body, such as heart attacks or even infections. It can also occur following radioactive therapy for hyperthyroidism or from irregular use of anti-thyroid medications. Symptoms include a pounding heart, shaking, sweating, agitation, and confusion. Immediate emergency treatment is critical—a thyroid storm can cause cardiac arrest and death.

Causes of Thyroid Malfunction

1. Gluten – Gluten has been found to be linked to many cases of Hashimoto’s thyroiditis and hypothyroidism. There are several studies show a strong link between autoimmune thyroid disease (AITD), including Hashimoto’s and Graves’ disease, and gluten intolerance. This connection is well-established in the medical community and researchers strongly recommend that all people with AITD be screened for gluten intolerance.

How does this work? It’s a case of the body mistakenly identifying components of gluten in wheat, rye, barley, and other grains, for the thyroid gland. Gliadin, which is one of the protein components that make up gluten, resembles thyroid tissue. Repeated ingestion of wheat creates inflammation in the gut (whether you react to it or not). Chronic gut inflammation can cause tiny holes in the gut, where tiny particles of food can leak outside of the gut. When gluten is eaten, the gliadin from the gluten escapes the gut barrier and gets into the bloodstream, and the immune system attacks it. These same antibodies become activated to attack the thyroid tissue.

The immune response to gluten can last for 6 months each time you eat it. So, if you have any type of thyroid problems, it is critical for you to eliminate ALL gluten from your diet. Being mostly gluten—free will not help your gut or your thyroid function.

Standard lab tests for gluten are not very accurate. They only test for antibodies to gluten in the bloodstream. Antibodies for gluten in the blood are only found when the gut has been damaged to the point where the gluten is escaping the gut, which is a relatively advanced stage of this sneaky disease. Blood tests will miss the milder or early cases.

Additionally, when you are tested for celiac disease, you are tested for only ONE specific gliadin, alpha gliadin and tissue transglutaminase, tTG-2.

Consider this:

• People can react negatively to other components in gluten that are not included in the standard celiac/gluten intolerance test. And this includes your thyroid function.
• Even if you test negative for celiac disease you can have serious negative reactions to other wheat proteins or transglutaminases—which all can cause inflammation and problems with the thyroid gland.
• For every positive gluten test, there are many more that go undiagnosed—many with NO gastrointestinal symptoms at all.

If you have any symptoms of the above hyper- or hypo-thyroid conditions, it is best to avoid gluten totally. Partially avoiding it will not help your condition.

2. Hormone Imbalance

We often think of our sex hormones as functioning totally separately from the thyroid hormone. However, thyroid hormones are affected by estrogen, progesterone, and cortisol levels.

Women’s sex hormones — especially progesterone —can have a strong influence on the conversion and effectiveness of thyroid hormones. When sex hormones are out of balance, it will generally lead to hypothyroid symptoms, including weight gain, fatigue, and hair loss—even when your lab work tests in the normal ranges.

For women, the healthy hormonal balance between estrogen, testosterone and progesterone can become unbalanced after childbirth, from using oral contraceptives, or during perimenopause.

During perimenopause (the 10 or so years prior to menopause), women’s hormones begin to shift in as progesterone levels can drop quickly to about 75% of the previous levels. Estrogen decreases more gradually and can remain high, throwing off the delicate balance that exists. This causes a condition called “estrogen dominance”. The result is higher estrogen levels in relation to progesterone. Many of the typical perimenopause and menopause symptoms are often because of estrogen dominance.

When estrogen levels are high and progesterone levels too low, the liver increases production of a protein called thyroid binding globulin or TBG. TBG binds up the free thyroid hormones in your blood. TBG basically holds thyroid hormones hostage, and they don’t get to your cells where they need to. Instead, you get symptoms of low thyroid. The frustrating thing is that your thyroid lab work can look perfectly normal unless testing is done to look at the levels of TBG.

People who are hypothyroid also tend to overproduce estrogen and their body cannot detoxify as well, causing higher than normal levels of estrogen to accumulate in their body. So, this creates an ever-worsening problem. Regardless of the mechanism, you end up with long-term exposure to high levels of estrogen. Long term exposure to high levels of estrogen without enough progesterone to balance it out, can create serious health problems including diabetes, uterine fibroids, ovarian and breast cancer. In addition, prolonged exposure to an overabundance of estrogen (in relation to progesterone) is shown to significantly increase the production of Hashimoto’s thyroiditis antibodies, leading to Hashimoto’s thyroiditis.

Progesterone also helps to facilitate the action of the thyroid hormones, while estrogen is antagonistic to thyroid hormone. So, women with low progesterone and high estrogen have a more difficult time getting the thyroid hormone to do its job.

Solution: Depending on hormone levels and a woman’s age, natural over-the-counter progesterone cream can be applied to the skin to help bring estrogen and progesterone levels back into balance. In turn this can help thyroid function return to normal.

3. Cortisol, Stress and Thyroid Hormones

By now we should all know that high levels of stress can cause increased cortisol. High cortisol can have wide-ranging effects including thinning of the bones, muscle wasting, weight gain, metabolic syndrome, high blood sugar, compromised immune function, memory loss and more.

Stress and cortisol also slow down immune function. High cortisol can inhibit secretion of TSH (thyroid stimulating hormone) from the pituitary gland, leading to suppression of thyroxine, which is the main hormone produced by the thyroid gland. Increased cortisol can shift the thyroid into an inactive state, elevating reverse T3, instead of the proper conversion of T4 into T3.

Chronic stress also has a big effect on progesterone levels. When your body is stressed, it works to produce higher levels of the hormone cortisol which helps to handle stress in your body. Progesterone is a master hormone and a precursor to cortisol. So, when cortisol levels increase, progesterone levels decrease, and this also causes problems with hypothyroid and puts you more at risk for Hashimoto’s thyroiditis.

Receptors for all progesterone, thyroid and cortisol are in nearly every cell of the body, so the relationship between them and the adrenal gland, thyroid, and pancreas is critical for energy production and balanced physiology.

Solution: Vitamin C helps cortisol, as does meditation and exercise to relieve stress. Women may benefit from a natural progesterone cream as well.

4. Birth Control Pills and Hormone Replacement Therapy

Hormone replacement therapy at any point in a woman’s life, can create thyroid problems by creating an overabundance of estrogen in the body. This also slows production of the body’s natural progesterone, creating chaos in the endocrine system.

This creates a similar situation to the above, with low progesterone, high estrogen, and lowered levels of thyroid. High levels of estrogen also contribute to a rise in Hashimoto’s thyroiditis. Generally, this happens far more often with oral contraception, as opposed to dermal patches or sublingual treatments.

For women on long term birth control, estrogen in birth control pills increases the amount of thyroid binding proteins available to bind to thyroid hormone. What does this mean? If you have a lot of thyroid hormones bound to TBG, you’ll have less free T4 in your body that’s able to do its job.

And be aware, that if you are on birth control and you need medication for hypothyroidism, you might need a higher dose of thyroid medication to get to your normal thyroid levels. TBG starts to increase around two weeks after starting oral contraceptives.

Anyone who is taking thyroid medication, whether it’s synthetic T4 or T3, should be monitored for six to eight weeks after the oral contraceptives are started, to check thyroid hormones. If symptoms of hypothyroidism appear in a woman taking HRT or birth control pills, the best treatment, if possible, is to stop the treatment or birth control pill and see if symptoms disappear.

Women who have Hashimoto’s thyroiditis and start on birth control pill, will most likely need more thyroid hormone as estrogen contained in the pill works against it. Women who are on any type of birth control pill may need to have a full thyroid panel done to check thyroid function frequently.

5. Nutritional Deficiencies

Believe it or not, nutritional deficiencies, even slight ones, can have a drastic effect on thyroid hormones. Inadequate intake of iodine impairs thyroid function and results in a spectrum of disorders. Other common deficiencies of micronutrients such as iron, selenium, vitamin A, and possibly zinc may interact with iodine nutrition and thyroid function.

Iodine is the main component in T3 and T4 hormones. But our bodies cannot produce iodine on their own, so it is essential to get enough iodine through the diet. In the United States and other countries, iodized salt was introduced many years ago, helping to eliminate problems with too little iodine in the diet. Other common deficiencies of micronutrients that affect thyroid function include iron, selenium, vitamin A, and zinc which all interact with iodine uptake and thyroid function.

Goitrogens are naturally occurring chemicals found in many plant-based foods. Goitrogens interfere with thyroid hormones and can cause thyroid malfunction. Consuming large amounts of these substances on a regular basis can affect thyroid health. The key goitrogen-rich foods include cruciferous vegetables, some types of fruit, nuts, and soy.

There are three types of goitrogens: goitrins, thiocyanates, and flavonoids. Some of the more common foods that contain goitrogens include:

• Cruciferous vegetables such as broccoli, brussels sprouts, cabbage, bok choy, cauliflower, collard greens, radishes, kohlrabi, turnups and arugula.
• Cassava (this is an ingredient very common in gluten free/no grain products)
• Pine nuts, peanuts
• Soy products such as tofu, tempeh, edamame, and soy milk

Foods that contain goitrogens disrupt thyroid hormones by slowing down the body’s ability to iodine. Goitrogens can block the process by which iodine is incorporated into the key thyroid hormones T3 and T4.

Goitrogens can also inhibit the release of thyroid hormone by the thyroid gland and block the conversion of T4 into active thyroid hormone T3. In very large quantities, goitrogens can cause a goiter on the thyroid gland and act like anti-thyroid drugs, slowing down an underactive thyroid causing hypothyroidism.

Soy foods generally do not affect the thyroid function in people who have normal thyroid function and healthy iodine levels, but soy does interfere with absorption of thyroid hormone replacement medication. It is recommended that patients on medication for hypothyroidism take their thyroid medication on an empty stomach an hour so before eating.

Eating a diet low in nutrient dense foods or following a restrictive diet may lead to other nutritional deficiencies that affect thyroid function. The following supplements may help to support thyroid health:

Iodine provides the building blocks of thyroid hormones, and is essential to healthy thyroid function. Beware of too much iodine, however, especially if you Hashimoto’s, because this can stimulate the autoimmune antibodies.

Selenium is a critical element of thyroid hormone production. Selenium helps the thyroid convert T4 into T3. Selenium also helps to reduce thyroid antibodies that attack the thyroid.

Vitamin D deficiency has been linked to Hashimoto’s disease and helps to manage and balance hormones.

Zinc is necessary for DNA synthesis and immune function. This vital mineral is also needed for the conversion of T4 into active T3, as well as the production of TSH. Zinc is also required for the T3 receptor to adopt its biologically active status.

Iron is important to prevent iron-deficiency anemia, and helps to move iodine to the thyroid gland to create more thyroid hormone. Iron deficiency is associated with thyroid dysfunction.

Vitamin B12 is common in people with hypothyroid and Hashimoto’s disease. Taking a B12 or B complex supplement can help prevent and treat deficiency, as well as maintain optimal B12 levels. Be sure to take a supplement that contains methylcobalamin, the most absorbable type of B12. It is thought that B12 absorption may be affected by the presence of gluten sensitivity.

Magnesium is an often-overlooked critical mineral. Magnesium is responsible for more than 300 biochemical reactions in the body. Magnesium supports the immune system, helps maintain normal nerve and muscle function, regulates the heartbeat, strengthens bones, keeps blood glucose levels steady and plays a role in the production of energy. Magnesium is necessary for iodine utilization by the thyroid gland.

Dietary changes can have a positive effect on thyroid conditions. Some of the most important ones include:

• Adopt a gluten free diet—If you have ANY type of thyroid issues, whether it may be hyper- or hypothyroid; Hashimoto’s or Graves, it’s important to avoid ALL gluten in the diet. Gluten has been found as a contributing factor in a large percentage of thyroid conditions. Avoiding gluten 100% is the only way to avoid the inflammation that gluten can cause.
• Anti-inflammatory diet—Following an anti-inflammatory diet can be highly beneficial for anyone with Hashimoto’s disease and improving gut health. Avoid omega 6 vegetable oils, all forms of sugar, and other foods that trigger an immune response such as nightshades, dairy, grains, and even legumes, especially soy products.
• Organic foods—Eating organic foods will help you avoid environmental triggers that can harm the thyroid gland and contribute to thyroid problems.
• Reduce your intake of goitrogens—While cruciferous vegetables can be highly nutritious, reduce your intake of them and be sure to lightly cook them before eating. Avoid eating soy products as these foods are often from genetically modified soy, sprayed with pesticides—in addition to causing problems with thyroid hormones.
• Beware of ketogenic diets—Very low carb diets can negatively affect thyroid function. While this is not always the case for everyone, be aware that this type of diet may affect your thyroid function.

Proper Testing is Vital

There are many things that can negatively affect thyroid function. If you have any of the above thyroid symptoms: fatigue, weight gain, hair loss, depression, loss of appetite; or insomnia, racing heart, weight loss, nervous energy, and anxiety, be sure to get a full thyroid panel from your doctor. Just checking your TSH status will not always expose thyroid problems.

If you are on birth control pills, hormone therapy or are a woman experiencing perimenopause or menopause symptoms, it is wise to get your thyroid function tested completely. Often the same symptoms of menopause can be thyroid issues.

References
https://www.medicalnewstoday.com/articles/thyroid-gland-function#anatomy
https://chriskresser.com/the-gluten-thyroid-connection/
https://pubmed.ncbi.nlm.nih.gov/30060266/
https://www.thyroid.org/hashimotos-thyroiditis/
https://shop.forefronthealth.com/pages/hashimotos?utm_source=google&utm_medium=ppc&utm_campaign=search&utm_content=hashimotos-landing-page&utm_term=Gen2&wickedsource=google&wickedid=CjwKCAiAvK2bBhB8EiwAZUbP1L1P_NFzicxOAUDHW7DhoKIQpLX1pDf2Nf1O91oWK4kTgUgJGFL2fxoC3gwQAvD_BwE&wickedid=619501432204&wcid=9900722625&wv=4&&&gclid=CjwKCAiAvK2bBhB8EiwAZUbP1L1P_NFzicxOAUDHW7DhoKIQpLX1pDf2Nf1O91oWK4kTgUgJGFL2fxoC3gwQAvD_BwE
https://www.medicalnewstoday.com/articles/thyroid-gland-function#common-conditions
https://www.fibrokur.com/hypothyroidism-thyroid-menopause-connection/
https://health.clevelandclinic.org/can-birth-control-cause-thyroid-problems/
https://blog.davincilabs.com/blog/warning-signs-of-high-cortisol-and-low-thyroid

The post Five Things that can Destroy Your Thyroid appeared first on thenutritionwatchdog.com.

By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

We all get down occasionally, and that’s ok. This is a normal part of life’s ups and downs. Kids grow up and move out, a parent dies, a relationship ends, the seasons change, disappointments in career, etc. Luckily, these things can and should be transitory, and we can help this by being good to ourselves: exercising, getting out in the sunshine, spending time with friends—especially those who make us laugh, getting good rest and eating healthier.

But sometimes depression and/or anxiety can have you in its grips and it just won’t go away. When depression and anxiety start to interfere with your home life, your career, your ‘get up and go’, your sleep or just robs you of your joy, it’s time to take some steps to FIX it.

That doesn’t necessarily mean running to your doctor and asking for a prescription for depression and anxiety. Many conventional medical doctors are more than happy to oblige. However, prescription medication for anxiety and depression are not without side effects—weight gain, loss of emotional highs and lows, loss of libido, etc. And on top of that, prescription meds are not a cure; you will most likely be on them the rest of your life.

Fortunately, there are many things you can do to reduce feelings of anxiety and depression, naturally, and often, when you go right to the physical source of the problem, you can ‘fix’ it. Once and for all.

Depression and anxiety are often internal signs that something is not functioning properly. It could be high levels of inflammation, low levels of vital nutrients, chemical ingredients in food that mess with your neurobiology, a gut that is way off balance and in need of healthy bacteria, chronic disease, out of balance blood sugar, high stress, not enough sleep, and more.

The roots of clinical depression start with a complex mixture of physiological, environmental, and emotional elements. Much of our mood depends on neurotransmitters that are the chemicals of the brain. The most important ones that deal with mood are serotonin, dopamine, and epinephrine. And it may come as a surprise to many people, but diet and nutrition play a huge role in our moods and behaviors.

When looking at both anxiety and depression, inflammation is one of the key factors. Much research has shown that people with depression and anxiety show elevated levels of inflammatory markers.

Other diet and nutritional factors for depression are linked to low omega 3 levels, high omega 6 levels, leaky gut, gut dysbiosis, B vitamin deficiency, and zinc and magnesium deficiencies. There is also a very strong link between depression, anxiety and blood sugar and insulin levels.

For many reasons including brain health, I advocate for an anti-inflammatory diet and lifestyle. Avoid gluten and dairy as these can often create inflammation in the gut, even if you are not sensitive to gluten or dairy. An elimination diet may be the best place to start—to find hidden sources of foods that may be contributing to inflammatory/sensitivity reactions.

Many people with anxiety/depression are often addicted to a high-carb diet, and it’s possible that this high carb diet which can temporarily raise serotonin levels (a feel-good, calming neurotransmitter) can also contribute to increased inflammation and blood sugar levels. And then there is a crash in serotonin as blood sugar crashes, and the cycle repeats.

Lifestyle Changes that Help Manage Depression and Anxiety

There are ways to get out of this cycle once and for all. Here are a few of my tried and true (and scientifically researched) suggestions.

1. Sleep–Get good sleep as much as you can. That doesn’t mean if you feel down to get in bed at 6pm, but get a good night’s sleep on a regular basis, and go to bed at the same time each night. Sleep is immensely helpful for managing emotions and stress, and helps your brain create the necessary neurotransmitters it needs for feeling good. I’m sure you all have had experiences where you get a good night’s sleep and your whole attitude feels changed for the better.
2. Exercise–Exercise can have a drastically positive effect on mood, all by itself. And if you can exercise outdoors, especially in the sunshine, it’s an even bigger effect. Exercise raises endorphins, lowers inflammation, helps you feel more energetic and helps your body process and remove inflammatory toxins. In addition, being outdoors and filling your lungs with fresh air always makes you feel better, so even if you only have 15-20 minutes to do a brisk walk around the block—rain, snow, or sun—get out and do it and you definitely feel better.
3. Cold plunge therapy—Cold water has long-standing benefits that ameliorate depression and anxiety for many people. In fact, the Scandinavians have been using this treatment for many, many years. And even Van Gogh was treated with cold water therapy for his depression. Cold therapy is a very effective non-invasive treatment for anxiety and depression because it changes the brain chemicals. The cold temperatures cause a change in the way the body’s nervous system communicates with the brain. Cold water causes an immediate release of adrenalin, that in turn increases the amounts of dopamine and serotonin. And it’s not just a temporary spike, cold therapy increases your baseline levels of these neurotransmitters. Cold water therapy also helps you burn fat, increase focus and alertness, and stimulates the immune system.
4. Social Contact—Getting out and being social may be the last thing on your mind when you are anxious or depressed, but it’s one of the best ways to get out of a funk. Getting out with friends or family, smiling, talking, hugging, and interacting can go a long way towards helping you feel much better. Many studies suggest that increasing social interaction can help lower rates of loneliness and depression. Social connection helps us feel supported, connected, and liked. Even if you don’t have any friends or family, go to your local grocery store, or your favorite coffee shop and engage in a friendly conversation with the people who work there.

Diet and Nutrition for Mental Health

Many people are surprised to learn that diet and nutrition can have a drastic effect on mood—especially anxiety and depression. Because of the strong connection between inflammation and mood, however, it should be the number one thing that is addressed. It’s no surprise that nutrition is involved with the way our body produces brain chemicals, just as it does with the functioning of every other organ. A diet that is healthy for the brain is also healthy for the body and vice versa.

A diet that supports brain health should do these key things:

1. Reduce inflammation and lower blood sugar
2. Contain essential nutrients that protect and maintain brain and nerve function
3. Contain high levels of antioxidants, as in organic vegetables
4. Maintain a healthy gut

One of the first things I’d advise people to do is to avoid all sugars, limit carbohydrates—except for vegetable sources and cut out (all) grains. Not only does this help to lower blood sugar and insulin, but it also reduces inflammation. Sugar and inflammation go hand in hand.

The second thing I’d recommend is to eliminate all processed foods—especially foods that contain chemical ingredients, artificial colors or flavors and preservatives. It’s also best to avoid conventional fruit and vegetables as these foods are highly sprayed with chemical compounds that not only interfere with neurotransmitters in the brain, but also kill off beneficial bacteria in the gut. Research shows a strong link between pesticides and depression.

Recommendation number three is to totally eliminate all vegetable oils, except for extra virgin olive oil and avocado oil. All vegetable seed oils such as soybean, sunflower, safflower, canola, corn, and cottonseed oils cause widespread inflammation in the body, and can block helpful anti-inflammatory omega 3’s. These vegetable oils are known to cause and increased risk for mood disorders. Best types of oil to use instead of vegetable oils include butter, ghee, coconut oil, extra virgin olive oil, avocado oil, or lard.

Eat meat. Unfortunately, vegans and vegetarians report higher incidences of anxiety and depression. Meat—especially grass fed, naturally raised meat and wild-caught fish contain higher amounts of omega 3’s and lower amounts of omega 6’s. Meat also contains necessary vitamins and nutrients essential for brain health, such as vitamin B12, heme iron, zinc, and vitamin D3. All of these nutrients—if deficient–have been shown to be tied to either depression or anxiety or both. And sorry, vegans and vegetarians, but a good portion of these vitamins and minerals are available in meat but not readily available in plant foods.

Supplements that Help Anxiety and Depression

While anxiety and depression are two separate emotional states, there are many overlapping similarities. Nutrients that help anxiety most often help depression and vice versa. Here are a few supplements I’d suggest:

• A quality multi-vitamin/mineral supplement will fill in dietary gaps, and boost intake levels of key nutrients important for mental health and neurotransmitter balance. Optimal brain s supported by a whole network of nutrients, including amino acids, vitamins, and trace minerals. Be sure to choose a high-quality supplement with proven ingredients and nutrients.
• B Complex vitamins are essential for nerve and brain health, as well as energy, focus and feelings of calm. B vitamins are known to help lessen feelings of anxiety and depression. At least half or more of the population has a genetic variant that will not allow them to assimilate folic acid, the synthetic version of folate and B12. To cover this, be sure to find B vitamins that contain methyl folate and methyl cobalamin. These forms of B vitamins are easily absorbable and usable.
• Vitamin C is a particularly useful antioxidant which not only manages harmful free radicals, but it also is effective at lowering inflammation. Studies have shown that those with low levels of vitamin C feel fatigued, depressed, and often have cognitive impairment. In addition, vitamin C is great for helping the body fight infection and for keeping the immune system strong. Vitamin C is also useful as a synergistic element to build collagen.
• Vitamin D3-As mentioned above, some studies have shown vitamin D3 to be effective in fighting anxiety, and possibly depression as well. Vitamin D is essential for bone health, cardiovascular health, immune health and many other bodily functions. And many people just cannot get out in the sun to get vitamin D, especially in the winter.
• Magnesium has been shown to not only be an essential mineral in the body but it is also quite effective for both anxiety and depression. Magnesium blocks the activity stress neurotransmitters and while binding to more calming receptors, resulting in a peaceful, calm state. It also slows the release of stress hormones like cortisol, helping you become more relaxed. Magnesium is also very effective for deeper, more restful sleep. Best types of magnesium include magnesium l-threonate, glycinate, malate, taurate, asporotate. Of these, my favorite is magnesium glycinate or malate. Least absorbable types to avoid are magnesium citrate and oxide.
• Zinc plays an essential role in many of our body functions, including immune system, and it also affects our brain processes, according to this 2017 study. The study also links zinc and specific hormones or neurotransmitters — especially our “feel good” hormones, serotonin, and dopamine. This study from 2021 shows zinc helps elevate levels of a brain-derived neurotrophic factor (BDNF) in the areas that control emotions. When zinc is in low supply, BDNF levels drop, and so does our mood. A 2017 review of several studies found a link between lower levels of zinc and depression. It also found that adding zinc supplementation in combination with other treatments may help improve symptoms of depression.
• Inositol or Myo-inositol is a form of B vitamin and is very effective for relieving symptoms of anxiety, panic disorder and OCD. Inositol affects the neurotransmitters, the which work to govern mood. Serotonin is a key neurotransmitter that is affected by inositol. Higher levels of serotonin promote relaxation and calm. Several studies have shown that inositol is helpful in reducing anxiety and panic attacks. Other research shows inositol taken daily will reduce symptoms of depression as well as anxiety. In addition, inositol is helpful for managing blood sugar and insulin sensitivity, increasing fertility, and managing PCOS.
• SAM-e is one of my favorite supplements that is helpful for relieving anxiety and depression. SAM-e is a natural substance made in the body, and for some who have a specific genetic variant in the MTHFR gene (about 50% of the population), SAM-e is highly effective, especially considering some people do not synthesize this substance as well as others. SAM-e is also used for improved liver function, aches, and pains, and improving mental function and alertness.
• GABA is a neurotransmitter that can also be taken as a supplement. Gamma-aminobutyric acid or GABA blocks specific signals in the central nervous system, slowing down the brain and racing thoughts. This can create a protective and calming effect on the brain and body. In 2020, some scientists found GABA to be a bioactive substance that has benefits of being an antidepressant, a calming agent, anti-hypertensive, anti-diabetic, anti-cancer and an immune system enhancer. Certain hormones in the body also increase GABA, including progesterone.
• Ashwaganda is an herb with a long history of its health benefits. Ashwaganda has been used for for thousands of years to reduce stress, increase energy, improve mood and concentration. Ashwagandha is well-known for its ability relieve anxiety and stress. Ashwaganda is classified as an adaptogen, which is a substance that helps the body cope with stress. Ashwaganda also lowers the stress hormone, cortisol. Other evidence points to the fact that ashwaganda may help with depression and other mental health disorders, as well. In addition, ashwaganda helps increase athletic performance, boost fertility and testosterone in men, reduce blood sugar and reduce inflammation.
• Progesterone is considered a master hormone in both men and women. Progesterone is the basis for other hormones such as testosterone and estrogen. In women, progesterone declines rapidly after the age of 40 and is at near zero around the time of menopause. Women in perimenopause and menopause often report increased feelings of anxiety, depression, panic attacks, heightened stress, and insomnia. Because progesterone has a strong calming effect on the brain and body, it can alleviate depression and anxiety. Progesterone levels also interact with GABA, the calming neurotransmitter. More progesterone equals higher levels of GABA and GABA receptors, and calmer feelings. Progesterone can be acquired as an over-the-counter natural cream which works well at bedtime to promote sleep and a calm state.

Additionally, be sure to talk to your doctor to get necessary lab work done. Often depression and anxiety can be linked to hormone health and some other health disorders. It’s best to get a basic CBC, lipid panel and metabolic panel. Be sure to also check thyroid function—not just TSH, but T3 and T4 as well. Also check levels of estrogen, progesterone, and testosterone for women; and for men, check testosterone, estrogen and DHT. Low hormonal levels will most definitely coincide with some level of anxiety, depression, insomnia, and low energy.

And if you find that your anxiety and depression persist despite taking these steps, seek a qualified professional therapist, psychologist or psychiatrist who can help.

I write regularly about health issues and the natural ways to treat them. What is good for the body is good for the brain, and following healthy lifestyle habits, eating a healthy, low carb, and taking high grade supplements when needed goes a long way to helping your mental state. The above steps can really help you zero on things that may be contributing to feelings of anxiety and depression, and while it’s not necessary to try everything, you may find certain remedies work better than others. I urge you to give this a try and see how you feel. I can almost guarantee you will feel better.

References
https://www.healthline.com/nutrition/ashwagandha#9.-Relatively-safe-and-widely-available
https://www.medicalnewstoday.com/articles/326847#food-sources
https://www.healthline.com/nutrition/inositol-benefits#TOC_TITLE_HDR_6
https://psychcentral.com/health/zinc-anxiety#other-benefits
https://chandramd.com/magnesium-supplements-anxiety/#forms
https://catyleeee.medium.com/industrial-seed-oils-make-you-anxious-depressed-and-feisty-7af1476944e3
https://www.amenclinics.com/blog/9-worst-foods-for-depression/
https://www.marksdailyapple.com/diet-for-depression/

The post Natural Alternative Methods to Help Depression and Anxiety appeared first on thenutritionwatchdog.com.

By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

It just seems inevitable, doesn’t it? Once you get into your 40’s, 50’s and beyond, stiff and sore joints just seem to be a ‘normal’ part of aging. But does it have to be?

Arthritis means inflammation of the joints. Arthritis symptoms feel like stiff, aching, difficult or painful to move joints and bones. The pain and stiffness can vary from day to day. There are a number of types of arthritis, but the most common type of arthritis is osteoarthritis.

I started getting arthritis in my hands in my 40’s, but by making a few dietary changes, my arthritis improved drastically. To me, longevity and healthy aging are the keys to a great quality of life. Staying active is also one the keys to living longer—and happier. We should all be able to move around pain free.

When you think about it, osteoarthritis is a simply a common inflammatory disease that attacks the joints. In fact, according to the Centers for Disease Control and Prevention, about 1 out of every 4 adults in the U.S. (23.7%) or about 58.5 million people have doctor-diagnosed arthritis. That means the prevalence of arthritis is most likely much higher, since not everyone goes to the doctor for everyday aches and pains.

While arthritis seems like the expected result of aging and general wear and tear on the joints, there are other causes as well. They include:

• Age—especially over age 50
• Previous injuries
• Overweight or obese
• Other autoimmune diseases
• Family history of arthritis
• Muscle weakness
• Poor or tight muscles causing a malalignment of the joints—often in the hips or knees

Osteoarthritis is thought to come from wear and tear on the firm rubbery cartilage that protects the joints from shock and stress. When this cartilage wears down, the result is pain, stiffness, and inflammation in the joint area. Common areas are neck, hands, fingers, knees, feet, and toes, but arthritis can occur in most any of the joints of the body.

At its worst, arthritis can cause bone on bone friction, without the protective cushion of the cartilage. Arthritis can also cause reactive bony growth near the afflicted joint, adding to the pain and difficulty of movement. As joints become increasingly damaged, new reactive bone deposits can form around the joints.

These bone spurs, or osteophytes as they are called, can develop over time in those with arthritis and cartilage damage. Osteophytes often occur in feet, hands, knees, shoulder, and neck area.

Even with heavy wear and tear on the joints, not everyone gets osteoarthritis. Arthritis is primarily a disease of inflammation, so if you can reduce or eliminate inflammation in your diet and lifestyle, you can stop or slow the progression of arthritis—and the pain, stiffness and lack of mobility that accompanies it.

One of the best ways to reduce inflammation is to take a closer look at your diet. It is imperative that you ditch the grains, sugar, and any processed foods first. Many of these foods that you eat on a daily basis cause ongoing inflammation in your body and your joints.

What to Avoid and What to Eat

• Grains–The first step is to eliminate grains from your diet, especially gluten. Gluten is notorious for inflammation and is often connected to arthritis. Some studies have looked at Rheumatoid Arthritis, another form of inflammatory arthritis and there are positive connections to ingestion of gluten and exacerbations of arthritis flares.

It’s a given that gluten will also worsen osteoarthritis. And you don’t have to react to gluten to have it cause inflammation. The inflammation happens anyway.

Corn in all its forms, including corn syrup, corn starch, maize, etc. is also extremely inflammatory, especially to bones and joints. There are many anecdotal reports of diets high in corn causing arthritis and short stature in Native Americans.

Since grains tend to be inflammatory, my suggestion is to ditch all the grains. I personally have noticed that when I occasionally eat a little bit of rice, it’s noticeable the next day in the form of stiff, sore joints, along with brain fog. And avoid “gluten free” products as well. Even if they say “grain-free” they usually contain tapioca or cassava, a refined starch that works well in gluten free foods, but does your body no favors in terms of health or carbohydrate control.

• Vegetable Seed Oils—It’s super important to avoid omega 6 fats as much as you possibly can. Stay away from any foods that contain corn, soybean, canola, sunflower, or other vegetable oils—except extra virgin olive oil. Omega 6 fats from these vegetable seed oils create high levels of an inflammatory cytokine called interluekin-6 (IL-6). In studies, it has been shown that ingesting these fats definitely increases inflammation in joints.

Avoid salad dressings, pre-made sauces, any foods that are fried (especially from a restaurant), and anything labeled “vegetable oil”. These foods generally contain some variety of vegetable oil. Fortunately, there are a few food items available in the grocery stores these days that contain avocado oil instead of vegetable seed oils. Avocado oil is a whole different type of oil and is healthy for you. Just be sure to read the ingredients to be sure that avocado is the only oil used.

Far better fats for your aching joints are the more healing fats like grass fed butter, extra virgin olive oil, coconut oil, and a diet heavy in fatty fish or omega 3 supplements. These oils are anti-inflammatory to all parts of your body.

• Nightshades–While some people find that nightshade vegetables such as tomatoes, potatoes, peppers of all kinds and eggplant can aggravate inflammatory responses, I have found that just avoiding white potatoes can help ease the pain of arthritis. On top of that, white potatoes are often fried in the above offending oils, so eating foods like french fries and potato chips can often deliver a double whammy of inflammation.

Sweet potatoes and squashes are much friendlier to the body and low on the inflammation scale.

• Conventional Meat–Conventionally raised cattle raised on corn and grains, tend to be higher in omega 6 fatty acids and lower in anti-inflammatory omega 3 fatty acids. Grain-fed, conventional meat is a potential source of inflammation due to the different fatty acid profile–along with the antibiotics, hormones and other chemicals used in raising that type of meat. Grass fed meat yields a higher ratio of omega 3’s to the omega 6, making it a better choice to avoid inflammation.

Grass fed dairy, pasture raised eggs, and wild caught fish—are all higher in beneficial omega 3 fats.

Foods and Nutrients that Help Relieve Arthritis

• Foods high in sulfur often are beneficial to those with arthritis. Sulfur helps to reduce joint inflammation. Sulfur contains a form of methylsufonylmethane (MSM) which has been shown to lower pain and help to restore function to inflamed joints. Best sources of sulfur containing foods include turkey, beef, eggs, fish, and chicken, as well as vegetables containing allium such as onions, leeks, scallions, garlic. Cruciferous vegetables also contain lots of sulfur, which is why they taste good, but don’t always smell so great.

• Collagen is another nutrient that is excellent for arthritis. Collagen contains two amino acids, proline, and glycine, that are building blocks for connective tissue and cartilage. Bone broth and meat–especially beef, pork, lamb, and poultry contain good quality collagen. Bone broth also contains chondroitin sulphates and glucosamine which are anti-inflammatory antioxidants. Another great source of collagen is chicken feet—try them in a soup or stew, if you feel brave enough!

• Vitamin D3 from the sun or supplements can also improve osteoarthritis. Vitamin D helps to protect and prevent osteoporosis which increases the risk of osteoarthritis. In a study published in Clinical Rheumatology, it was found that participants who had low dietary vitamin D intake had an increased risk of knee osteoarthritis. Low vitamin D levels also contribute to lower bone mineral density, and those participants were at even higher risk of osteoarthritis.

• Omega 3 fats in the form of fatty fish or grass-fed meat have been proven to be anti-inflammatory and soothing to joints. In the Sept issue of the journal Osteoarthritis and Cartilage, researchers reported results of a study with that found omega-3 fatty acids reduced many of the signs of osteoarthritis.

“This study is the first to look at both cartilage and subchondral bone changes with increased dietary [intake of] omega-3 polyunsaturated fatty acids,” says John Tarlton of the University of Bristol’s School of Veterinary Sciences. Other clinical studies over the past 20 years have shown repeatedly that omega 3 is essential for inflammatory conditions like osteoarthritis.

• Glucosamine is a natural substance that helps to produce joint cartilage. When a person has osteoarthritis, the glucosamine synthesis is defective. Supplementation with glucosamine, however, is beneficial. In addition to providing raw material for joints, the presence of glucosamine seems to stimulate the body to produce more material to protect the joints. Glucosamine has been shown to slow down progression of the disease and relieve some of the painful symptoms.

• Curcumin, the active ingredient in turmeric, is protective for joints and is proven useful in treating osteoarthritis. This systematic review and meta-analysis provide scientific evidence that standardized turmeric extract (typically 1000 mg/day of curcumin) treatment can reduce pain and swelling in osteoarthritis—as well as using medications such as ibuprofen and diclofenac sodium. Curcumin extract is available a supplement, but the most delicious way to enjoy the benefits of turmeric is to eat Indian food and curries.

While it sounds counterintuitive, movement, exercise, and weight training can all potentially help improve the pain of osteoarthritis. Lifting weights helps support the formation of stronger bones and healthier cartilage. But don’t leave out a variety of cardio activities like hiking, biking and even sprinting to help reduce the pain and stiffness of osteoarthritis. The toughest part is the start. Once you are warmed up, movement and exercise can feel really good.

One of the more recent findings is cold plunge therapy for arthritis, but more research is needed. One small study conducted in 2011 found that cyclists who completed intense training sessions had decreased soreness after they were immersed in cold water for 10 minutes.

Another study from 2016 of 20 participants showed similar findings. Athletes who soaked in a pool of cold water (12°C to 15°C) reported less muscle soreness than those who had no hydrotherapy after exercising. The reason that cold water helps ease pain and soreness is that the cold water tends to reduce swelling and inflammation. It stands to reason that this type of therapy can also help osteoarthritis sufferers as well.

Not only does cold therapy reduce inflammation, but it also helps to lower levels of anxiety and depression as well. The cold stimulates epinephrine, adrenaline, and dopamine, which all contribute to an improved mood. Cold plunge therapy following a workout is especially helpful for those with arthritis.

Although osteoarthritis is a very common disease of aging joints, it does not necessarily have to be a part of aging. Arthritis is a condition of inflammation, so paying attention to diet and lifestyle factors is extremely important to avoid this painful condition. As always, taking care of your health and eating an anti-inflammatory diet, getting good sleep and regular exercise are important pillars for your overall health and optimal aging.

Along with taking care of your health and improving your eating habits, our friends at UpWellness have created this easy 3-Sec Quiz to get your chronic inflammation under control once and for all.  Take this 3-Sec quiz now.

Do you wake up in the morning with stiff joints or pain in your hips, back, knees or elbows? Then chances are you’re feeling the effects of chronic inflammation taking its toll on your body.

The good news is that it is NEVER too late to help get this under control. And the best part is there are certain foods that help you do this naturally, without the need for prescriptions medications.

3-Sec Quiz: What is the #1 Anti-inflammatory Food?

A: Turmeric
B: Onion
C: Pineapple
D: Black Pepper
E: Other

Make your selection above or click here to skip straight to the answer.

Remember, it’s NEVER too late to get chronic inflammation under control. You just need to know how to do it.

Click here to discover the #1 anti-inflammatory food =>

References
https://www.healthline.com/health/rheumatoid-arthritis/gluten-and-arthritis#arthritis-celiac-disease-and-gluten
https://www.nhs.uk/conditions/osteophyte/
https://www.cdc.gov/arthritis/data_statistics/national-statistics.html
https://www.healthline.com/health/arthritis#symptoms
https://draxe.com/health/effective-all-natural-treatments-for-arthritis/
https://www.marksdailyapple.com/arthritis-diet/
https://examine.com/search/?q=osteoarthritis
https://www.webmd.com/diet/foods-high-in-sulfur
https://www.lifeextension.com/newsletter/2011/10/study-finds-potential-for-omega-3-fatty-acids-in-prevention-and-treatment-of-arthritis
https://www.lifeextension.com/newsletter/2009/12/omega-3-fatty-acids-boost-glucosamines-arthritis-benefit

The post 10 Things You Can Do to Improve Arthritis appeared first on thenutritionwatchdog.com.

By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

Your liver is an amazing organ. It is quietly chugging away right now, working hard to metabolize and break down toxic substances that your body encounters.

The liver performs about 500 or more necessary functions in the body, including:

• The liver produces a substance called bile, which helps to break down fats for digestion in the small intestine.
• The liver metabolizes and utilizes nutrients from the food you eat.
• Produces certain necessary clotting compounds for the blood.
• Creates cholesterol which is necessary for building hormones.
• Converts glucose in the blood into glycogen for storage.
• Processes hemoglobin and stores iron.
• Helps create certain immune factors for fighting infection.
• Metabolizes drugs and other toxins.
• Helps break down and clear old red blood cells.
• Regulates and maintains hormone levels.
• Helps to manage levels of glucose in the blood.
• Creates ketones for energy when blood sugar is low.
• The liver is also the central area for cholesterol creation and disposal.

You may not even think about your liver, but it is absolutely vital to your health and your life. If your liver isn’t functioning properly, your health will take a serious downturn. Poor liver health can eventually lead to death.

Increasing rates of liver disease

Liver disease is unfortunately on the rise. The number of deaths from chronic liver disease and cirrhosis has increased every year since 2007, according to the Centers for Disease Control and Prevention. Liver disease is now among the top 15 causes of death for Americans.

One of the most common liver diseases is Fatty Liver Disease, or Non-Alcoholic Fatty Liver Disease (NAFLD). Which is generally caused by a high intake of processed grains, vegetable oils, corn syrup and sugar. Carbohydrates—especially in the form of liquid carbohydrates, aka sugary drinks—are quickly converted into fat in the liver, and stored.

When the liver gets too full of fat, it cannot function properly. This leads to a more progressive form of liver disease called Non-Alcoholic Steatohepatitis. This liver condition causes scarring of the liver and cirrhosis. By this stage, the disease has progressed to chronic liver inflammation, possible liver failure, and will advance to liver cancer.

Other conditions or diseases that affect the liver include:

• Medications like acetaminophen (Tylenol), NSAIDS—especially diclofenac, statins, amoxicillin, amiodarone, allopurinol, anti-seizure medication, isoniazid, azathioprine, methotrexate, and some antipsychotics.
• Hepatitis A, B, C, D, and E
• Mononucleosis (Epstein Barr virus)
• Too much iron

The liver is sort of hidden, and you can’t really feel your liver, so you may not give it much thought. When your liver is overloaded and not functioning, you don’t necessarily know it.

Early signs of liver dysfunction may be vague and difficult to pinpoint. Liver dysfunction can manifest as weakness, fatigue, achy joints, to nausea, vomiting, weight loss, itchy skin, and yellowing of the eyes and skin (jaundice). Liver dysfunction can even manifest as lowered cognitive function and dementia.

So just how do we support the liver, help it detox and regain health?

Like most things that have to do with our health, supporting the liver is a wholistic venture. Diet and nutrition sit at the top of the list of priorities for liver health, but lifestyle matters greatly. Sleep, alcohol use, stress, medication, weight loss and nutrition are all a part of the big picture. It’s important to protect the liver from all angles, since it is one of the primary organs of the body. Your body just cannot function without a healthy liver.

While liver health depends on what you are doing right, here are some important things to AVOID to maintain your liver health:

1. Reduce all refined carbohydrates—avoid foods with added sugars, especially sugary drinks with high fructose corn syrup. Stay away from any type of refined grain products including bread, pasta, snacks, desserts.
2. Avoid vegetable seed oils—Soybean oil, cottonseed oil, corn oil, canola oil, sunflower oil, safflower, peanut oil, and any “vegetable” oils are all highly inflammatory to the liver and digestive system. Linoleic acid, one of the main ingredients in vegetable oils, will lead to elevated liver enzymes and a fatty liver.
3. Cut back on alcohol—It goes without saying to cut back on alcohol, as it is highly inflammatory to the liver. However, alcohol use can creep up slowly and go unnoticed until you begin to exhibit health problems. The more you drink in a particular time period, the more the liver must work to clear it. Ethanol alcohol is metabolized a substance called acetaldehyde. Acetaldehyde is far more toxic than the alcohol and it can build up in the liver. Keep alcohol use down to 1-2 glasses of wine per day, and avoid mixed drinks which usually include sugary mixers or simple syrup.
4. Eat a low carb diet to lose excess body fat—When you reduce carbohydrate intake, your appetite decreases, and you begin to burn fat, instead of relying on glucose. A low carb diet increases your insulin sensitivity, which is a good thing for your liver and your whole body. Burning body fat for energy will also help to clear the excess fat from the liver and cut your chances of Fatty Liver Disease.
5. Burn off excess glycogen stored in the liver with exercise—The liver converts glucose in the blood to glycogen and stores a small portion of it for emergencies. When the liver is full of glycogen, any excess carbohydrates or sugar ingested is then stored as fat, often in the liver. Exercise and intermittent fast will help you deplete glycogen in the liver and reduce stored fat.

Foods and supplements for better liver health

Let’s look at some of the foods that promote liver health, help to detoxify the liver, and reestablish the full functions of the liver.

Choline is an essential nutrient for liver health. Choline is a nutrient that is found primarily in egg yolks and beef liver. Choline is converted into a brain chemical called acetylcholine, is responsible for helping muscles contract, and plays an important role in cognitive brain functions including short term memory focus. Most choline is metabolized in the liver where it is converted into phosphatidylcholine, which assists in ridding the liver of excess fatty acids.

The body can make small amounts of choline, but it is super important to eat foods high in choline, especially for women over the age of 45-50. In women, estrogen is partially responsible for synthesizing choline, and as estrogen levels decrease, a woman’s need for additional choline increases. This is why women over the age of 50 are often at high risk for Fatty Liver Disease.

Cruciferous vegetables include kale, cabbage, brussels sprouts, broccoli, turnips, arugula, radishes, collards, cauliflower and bok choi. All of these cruciferous vegetables are high in a nutrient called sulforaphane. This nutrient helps to lower liver inflammation and helps to detoxify the liver. Sulforaphane helps to get rid of fat in the liver, detox out poisonous substances, alcohol, and medications.

Cruciferous vegetable sprouts have even more powerful concentrations of sulforaphane, which is often destroyed by cooking. Cruciferous vegetables also contain many other phytonutrients that protect against cancer and promote the health of the entire body.

Garlic is known as a superfood and a health food for the whole body but it is especially helpful for liver health. Garlic is loaded with Sulphur, vitamins, minerals and a powerful substance called allicin, all of which have antibacterial, antifungal, antiviral, and anti-inflammatory properties. Garlic is also very protective against cancer.

A study conducted in 2020 on 98 people with NAFLD found that those who took 800 mg of garlic powder per day for 15 weeks experienced significant reductions in liver enzymes ALT, AST, as well as LDL (bad) cholesterol, and triglyceride levels. And over half the participants of the study showed improvements in liver fat levels from the garlic. Additionally, studies have linked raw garlic intake to a lower risk of liver cancer.

Coffee is one of my favorite health foods, and it’s great for your liver as well. Many studies have shown that drinking coffee, especially organic black coffee, protect against fatty liver disease and reduce inflammation.

Drinking coffee helps lower the risk of liver scarring, called cirrhosis in people with chronic liver disease. Coffee drinkers also have a lower risk of developing a common type of liver cancer, and coffee seems to have anti-inflammatory effects on the liver also. For those who drink about 3 cups a day of coffee, it lowered the risk of mortality from liver disease. And coffee increases levels of glutathione, a powerful antioxidant that protects the liver, strengthens the immune system and aids in energy production.

Beets and beetroot juice have been used for many years as a remedy to activate natural detoxification liver enzymes and increase bile, which aids the liver’s ability to detoxify itself. Beets are high in a nutrient called betalains and other compounds that reduce inflammation, protect against oxidative stress and reduce liver damage. Beets also help to increase nitric oxide, which helps to relax blood vessels and allow them to carry more oxygen rich blood to all parts of the body, including the liver.

Artichokes contain two natural chemicals cynarin, and silymarin, which aid in detoxifying the liver, stimulating the kidneys, and increasing the flow of bile. Bile, which is created the liver, helps digest fats and break down cholesterol. Cynarin can be used as cholesterol lowering agent, and tests show it can decrease total cholesterol by almost 20%, and LDL by 23%.

Since bile is responsible for digesting fats and absorbing fat-soluble vitamins, artichokes are also excellent for digestion. The soothing power of artichokes also helps reduce inflammation. Cynarin and silymarin are also immensely helpful to cleanse the liver after medications, detox from dangerous chemical exposure, or recover from chemotherapy for cancer treatments. And add another big plus for the artichoke: if you drink too much alcohol it works well as a hangover cure—detoxing and strengthening the liver and clearing your head.

Grapefruit is high in an antioxidant called naringin, or in humans it is naringenin. This antioxidant is effective to reduce inflammation and prevent oxidative damage. Some studies show naringin may reduce the risk of cirrhosis and hepatic fibrosis, which is the development of excessive connective tissue in the liver. And furthermore, naringin helps the liver’s ability to metabolize alcohol and protects against some of its damaging effects.

Naringenin has also been shown to decrease the amount of fat in the liver and increase liver enzymes that burn fat.
Although grapefruit as a food needs further study, the current evidence points to the grapefruit being another excellent way to protect your liver and helping prevent damage and inflammation.

Mushrooms have been proven to have medicinal benefits in many areas of health, including liver health. Some early studies have suggested that mushroom intake can help reverse non-alcoholic fatty liver disease (NAFLD) due to mushrooms’ anti-inflammatory and antioxidant properties.

The best great anti-inflammatory, antioxidant and liver-protecting mushrooms include porcini oyster, turkey tail and reishi mushrooms, but most all edible mushrooms boost glutathione, the body’s primary antioxidant compound that protects against free radicals and DNA damage.

Omega 3’s in fatty fish are one of the healthiest fats to reduce inflammation and protect the body’s overall health. Omega 3 fatty acids have been shown to reduce liver fat and triglycerides (fatty acids made from glucose), especially in those with fatty liver disease or nonalcoholic steatohepatitis.

Keep in mind that consuming more omega 3 fatty acids is beneficial to the liver, while consuming any omega 6 fats is highly inflammatory. Omega 6 oils are processed vegetable oils such as sunflower, safflower, canola, corn, soybean, peanut, cottonseed, or anything labeled “vegetable” oil. These omega 6 fats have been found to promote the development of liver disease.

Dandelion is the unpopular yellow flower growing in almost everyone’s back yard, but dandelion contains many powerful benefits, especially for the liver. This somewhat bitter plant, officially known as Taraxacum officinale, has long been used in herbal medicine and is known for its health benefits.

Dandelions are safe to consume raw, and are delicious in a salad, but you may also consume dandelion as a tea. Dandelion tea has been used to promote liver function in holistic medicine for thousands of years. Because dandelion is bitter, it is known to stimulate bile flow, which works as a detergent, helping to cleanse, detoxify and rid the liver of excess fats.

An important 2017 study found that carbohydrate polysaccharides present in dandelion called does help to protect the liver against disease and support overall liver function. Not sure how to eat dandelion? You can actually pick the young leaves from your lawn, as long as they have not been previously sprayed with weed killer. Dandelion greens are also available at many grocery stores. Dandelion greens are great as an addition to salads, or may be sautéed with bits of bacon as well.

Extra virgin olive oil creates several protective effects on the liver–reducing hepatic steatosis, fibrogenesis, fat oxidation and more. Extra virgin olive oil contains high quantities of monounsaturated fatty acids, primarily oleic acid, and phenolic compounds.

EVOO can help in the activation of different signaling pathways in the liver cells to help prevent inflammation, oxidative stress, endoplasmic reticulum stress, mitochondrial dysfunction, and insulin resistance, helping to prevent or even resolve liver dysfunction. It only takes about 1 teaspoon of high quality olive oil to help improve liver function and overall health.

Protect your liver

While the liver is an extremely resilient organ, it is vitally important to the overall health of the body, so protecting the liver and promoting its health will protect your health, prolong your life and help you feel amazing.

If you hadn’t already noticed, these are good health practices for your whole body.

What is good for your liver is also good for your brain, and your heart and your digestive system.

I know you know what to do. Take care of yourself. I care!

References
https://www.hopkinsmedicine.org/health/conditions-and-diseases/liver-anatomy-and-functions
https://www.cnbc.com/2017/10/31/fatty-liver-disease-affects-80-million-americans.html
https://www.ncbi.nlm.nih.gov/books/NBK279393/
https://www.medicinenet.com/liver_disease/article.htm
https://www.goodrx.com/health-topic/liver/the-ten-worst-medications-for-your-liver
https://www.youtube.com/results?search_query=dr+berg+liver+detox
https://www.hsph.harvard.edu/nutritionsource/choline/
https://lpi.oregonstate.edu/mic/other-nutrients/choline
https://www.healthline.com/nutrition/herbs-for-liver#6.-Garlic
https://www.healthdigest.com/652048/this-is-what-garlic-can-do-for-your-liver/?utm_campaign=clip
https://www.healthline.com/nutrition/11-foods-for-your-liver#1.-Coffee
https://www.cleaneatingmag.com/clean-diet/general-health/7-foods-to-protect-your-liver/
https://basmati.com/2018/05/23/3-liverloving-mushrooms-turkey-tails-reishi-oyster-mushrooms

The post Eleven Great Foods to Detox and Protect Your Liver appeared first on thenutritionwatchdog.com.

By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

Food prices are going up, across the board — and at levels Americans haven’t seen in decades, according to a very recent U.S. Department of Agriculture update to its Food Price Outlook this year. Food prices are expected to increase on average about 5.5-6.5% this year, the USDA’s Economic Research Service explained.

Unfortunately, some of the biggest increases will include important diet staples such as beef, pork, poultry, fish, eggs, dairy, and some fats and oils. Meat prices are expected to rise 14-16%. Fresh fruits and veggies are expected to go up as well.

If you are trying to eat a healthy diet, what do you do?

Here are a few tips to help you maintain your healthy diet without breaking the bank:

1. Eliminate all processed foods and drinks—Junky foods have no place in your home or your budget, so eliminate all chips, cookies, crackers, and sweetened drinks. Period. This will help to free up your budget for nutrient dense foods. Junk food is a total waste of money and is full of empty calories, sugar, and chemicals.

Processed foods are foods that come in boxes, wrappers, and bags. Not only are processed foods unhealthy, but the packaging is also wasteful as well, and processed foods tend to make you hungrier—thanks to all the chemicals, preservatives, and taste enhancers they contain

Consider, for example, that buying a bag of potato chips costs anywhere between $2 and $5. Some of the fancier, organic or gourmet chip varieties can cost upwards of $6-$8. That’s big savings to cut those out. Snack on fresh cut up veggies instead and save your money.

I do realize that buying meat and vegetables may seem expensive, but when you compare the nutrient density of meat and vegetables to the nutrient density of chips, crackers, or cookies—there is absolutely no contest!

2. Stop with the grains—Breads, whether gluten free or not are completely unnecessary and generally garbage. Bread is not needed in your diet. And if you are planning on eating low carb, there is no room for bread.

What about breakfast cereal? Another grain product that is incredibly expensive, full of air, sugar, and refined grains. And again, no real nutritional value. Breakfast cereals mostly just jack up your blood sugar, create a quick crash and make you hungrier for more.

Have you ever started on ONE bowl of cereal, and soon find yourself gobbling up your second and third bowl? There isn’t anything good or healthy about processed breakfast cereal, despite the encouraging message on the box about how “healthy” or “natural” it is. Cross breakfast cereal off your list.

3. Avoid “Gluten free” as much as possible. Sure, even us gluten free folks wouldn’t mind having a piece of toast with breakfast on occasion, but these foods are just as bad, just as processed—if not more, than regular processed grains. And they are way more expensive! Most gluten free products are made of super refined tapioca starch, rice flour, or other expensive “no-grain” flours like almond flour.

You are far better off finding a ‘real food’ to substitute for those gluten free products. Wrap your sandwich or taco in lettuce. Rustle up some shredded sweet potatoes to go with your eggs instead of toast, or just avoid all those extra carbs. Perhaps now may be the best time start eating lower carb and start reaping the benefits.

4. Do meal prep instead of buying pre-prepared foods—It really doesn’t take that long to do a little meal prep with leftover foods from meals. Just remember to make extra when you are cooking up a batch of chicken thighs or slow cooking that roast. Throw in some extra broccoli or add the meat to some salad greens for a complete meal. A premade meal from home is far healthier, with no additives, no unhealthy oils, no high price, and it’s all there in fridge when you are ready.

5. Frozen fruits and veggies for the win—Yep, frozen veggies can be every bit as nutritious, or even more so than fresh produce vegetables. Frozen vegetables are picked at peak ripeness and frozen to keep their nutrition locked in. Fresh vegetables often have a long trip on a truck or train to get to the grocery store, and can be week or two old when you get them “fresh” in your grocery store.

Instead, grab some nutrient dense fruits and veggies that are frozen and often on sale. Best picks are broccoli, brussels sprouts, cauliflower, spinach, or frozen kale. I love keeping a bag of organic blueberries or mixed berries in my freezer to throw in smoothies, whip up a quick blueberry sauce, or just add to some homemade buckwheat pancakes.

6. Make your own—A lot of so-called convenience foods are made of just a few ingredients that are easy to make on your own. For example, I rarely buy spaghetti sauce. When you look at the ingredients, you will find that it’s super easy to mix up your own batch in the same amount of time it takes to pour out a bottle of pre-made spaghetti sauce.

Buy a can of crushed tomatoes or tomato sauce, add some chopped fresh garlic, a teaspoon or so of oregano and/or basil, and maybe a pinch of palm sugar. Heat and serve. If you want to get really fancy, you can brown the garlic and minced onion in a pan of olive oil, and then add the tomato sauce.

Salad dressing is the same, and it’s most often made of unhealthy, inflammatory omega 6 oils. Salad dressings often have added sugar and preservatives in them as well, turning your healthy bowl of greens into unhealthy glop. Instead, try mixing up some extra virgin olive oil, some apple cider vinegar, a touch of palm sugar, honey or maple syrup, a little bit of Dijon mustard, and some fresh chopped herbs. Mix it all up and keep it on hand for a delicious, healthy dressing.

7. Buy cheaper cuts of meat—Instead of buying steaks, roasts, or brisket, buy ground beef. Good quality ground beef is one of the most versatile foods and can go in many recipes. Buy the chicken thighs instead of the fancy (and lesser nutrition) boneless, skinless chicken breasts. Use ground turkey or chicken if available. Better yet, just pick up a whole chicken, roast it in the oven and use the leftovers for meals the next few days. Chicken salad, chicken soup, chicken on top of your salad greens, etc.

It’s true that grass fed or organic naturally raised meat does have a little bit of nutritional edge over conventionally raised meat, but if you cannot afford to buy grass fed or organic, you are still getting high quality protein with conventional cuts, as opposed to cutting out meat.

One of the best buys in meat is to find a farmer who raises grass-fed meat, and go in halves or quarters with someone. Many cattle farmers will sell their meat this way, and you get some of the highest quality meat without the grocery store overhead.

8. Drink water—Cutting out those sugary or fruity drinks is another great way to create major savings in your grocery budget. Sugary drinks do absolutely nothing for your waistline, or your bottom line. Even the ‘healthy’ drinks like kombucha or probiotic flavored waters are expensive, full of calories and sometimes hidden sugars, and don’t do near as much for your gut health as you think they do. Some of the trendier probiotic drinks can cost $3, $4 or $5 a bottle! That’s a lot of money when a glass of water may do quench your thirst just as well.

9. Prepackaged salad greens—You may be thinking I’m going to tell you to cut out buying the bags of salad greens, but in reality, it may be a better option than buying several different types of fresh lettuce, baby kale or spinach.

Most of these greens are very delicate and can go bad a few days, so unless you can use up all those different varieties of greens, you are probably better off grabbing a bag of mixed baby super greens and eating them while they are fresh.

10. Stick to a list—Changing the way you grocery shop may be a matter of changing your shopping habits. Having a list you’ve thoughtfully prepared ahead of time and sticking to it, will help you avoid grabbing those empty-nutrition foods and drinks that tend to gobble up your food budget. Save your money for the most nutrient dense foods like fruits, vegetables, meat, poultry, fish, eggs, and butter.

Making some changes in your grocery shopping, while adding in more nutrient dense foods will not only make a difference in your shopping budget, but it can also have a major positive effect on your health.

Removing junk foods, processed foods and high carb snacks and drinks will help you stop the munchies, stop the mindless eating, and help you stick to your health and weight loss goals far better. Happy shopping!

References
https://www.healthline.com/nutrition/19-ways-to-eat-healthy-on-a-budget
https://www.marksdailyapple.com/eat-healthy-food-on-a-budget/
https://www.npr.org/2022/03/31/1090086246/grocery-store-food-prices-increase-2022-usda-report

The post Ten Ways to Eat Healthy on a Budget appeared first on thenutritionwatchdog.com.