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’s called, “phlegm,” “mucus,” “snot,” “loogies,” or even “boogers,” and some of us have more than others. We sniff, snort, clear our throats, cough, and spit it out. And it can be pretty gross.

We all have about 1 to 1.5 liters of it that pass through our system every day, and some of us have more mucus than others. It can be thick, green, yellow, brown, or clear and thin. It’s all mucus and it serves some vital functions in the body.

What is this slimy stuff?

Mucus is a lubricating, protective substance made mostly of water and a gel-forming molecule called mucin. Mucus lines the nose, sinuses, the eyes, the mouth, the digestive system, the vagina and more.

Mucus serves to protect the sensitive areas, remove dirt, pollen, and other pathogens, and keep tissues moist. Mucus also lubricates organs and cavities in the body, allowing you to move freely without things sticking to each other. Ouch!

Some of the cells in these areas of your body release a mixture of proteins, salts, fats, and immune molecules, and other cells covered with tiny hair-like projections called ‘cilia’ sweep the mucus along. Sort of like automatic house cleaning in your body.

We tend to notice the mucus in our nasal passages and throat the most because this is the stuff that catches dirt, dust, pollen, and pathogens and gets thick and gooey. Sometimes it can run down your throat, causing you to have to clear your throat often.

Phlegm is also mucus that ends up down in your lungs due to breathing irritating air, having a cold or lower respiratory infection or pollen that you breathe in. Phlegm helps you cough up some of those things you’ve inhaled.

Phlegm also happens when you are sick, and a virus gets down in your lower respiratory passages. This irritating virus and the resulting immune reaction cause thick mucus to deposit in your bronchial tubes and lungs. Result— you cough up, thick chunks of yellow, green, or brown mucus, called phlegm.

Our bodies make mucus all the time, but we only tend to notice it when it’s excessive and thick. In fact, your body normally produces about 1 to 1.5 liters of mucus a day.

What causes excess mucus?

• Dairy products, especially conventional dairy
• Inflammation from grains, i.e., gluten
• Nightshade sensitivity
• Vegetable seed oils, like sunflower, safflower, cottonseed, soybean, corn, canola, etc.
• Colds, flu, covid, and other respiratory infections
• Inhaling smoke, dust, animal dander, mold spores, and air pollution
• Certain medications, like birth control pills, or blood pressure medications
• Pregnancy
• Acid reflux
• Smoking
• Asthma
• Cystic fibrosis
• COPD
• Dehydration
• Alcohol
• Excess inflammation, anywhere in the body

Stop the constant drip, drip, drip…

Many people have ongoing mucus issues and don’t understand the cause—nor understand that it can be eliminated. But you can reduce and/or eliminate this annoying goo.

There are a variety of ways to reduce or thin your mucus secretions, both naturally and medically. Let’s dig in…

1. Diet

Diet is the biggest factor in causing excess mucus secretions, and this can vary from person to person. However, there are a few foods that create more mucus for most people.

These include conventional, processed dairy, which can be a big issue, especially if you tend to have an allergy or sensitivity to dairy. Dairy can cause everything from stuffy nose, to blocked sinuses, and even coughing up phlegm. Switching to raw dairy, or even A2 type of dairy can eliminate this mucus clogging food.

Other foods that contribute to mucus include all grains, especially gluten, corn, and soy. Processed, refined grains are the worst for mucus production. Grains are highly inflammatory to the entire body, and this causes excess production of mucus.

An often-overlooked food that causes excess mucus are nightshades. Many people are sensitive to one or more of these foods, and don’t even know it. You don’t have to have a dramatic reaction to these foods. In fact, the mucus production may be the only reaction you notice. Nightshades include white potatoes, all varieties of peppers, tomatoes (often canned or cooked ones are more of a problem), eggplant, okra, and even goji berries.

Other foods that can cause excess mucus are certain fruits and vegetables like leafy greens and cruciferous vegetables. While you wouldn’t think of these foods as causing inflammation, for many, these foods can inflame the digestive system, creating more mucus or phlegm. Examples of fruits or vegetables that increase mucus include spinach, kale, cabbage, bananas, and potatoes.

One of the worst offenders for causing mucus and inflammation includes vegetable seed oils such as sunflower, safflower, cottonseed, corn, canola, soybean, grapeseed, or just ‘vegetable oil’. These oils are known to be highly inflammatory to the body and the lungs. Many people who have asthma report increased inflammation and difficulties breathing when ingesting vegetable oils.

Refined cane sugar can really exacerbate inflammation as well as mucus production. On top of that, sugar can totally knock out or reduce your immune system responses to viral and bacterial infections. Lowered immune function results in catching more colds, flu, and bacterial infections—all of which cause increased mucus and phlegm.

Alcoholic beverages—especially beer and wine can increase mucus production as well. Because alcohol inflames the digestive tract, this causes excess mucus to be produced. The worst alcoholic beverages for mucus and phlegm are dark beers and red wine. Both contain high quantities of yeasts and molds, along with histamines that create a stuffy nose and sinuses.

2. Irritating Allergens in Your Environment

This may be easier said than done, but when pollen, dust, animal dander or other allergens are floating around in the air, it’s best to reduce your exposure. If it’s pollen from plants and trees that bothers you, spending time indoors with air conditioning or an air filter may be best. If it’s indoor allergens, vacuuming and dusting frequently may help.

One thing that makes a huge difference during allergy season, is eliminating any foods that increase inflammation and mucus. I personally have found that avoiding eating any grains or sugar, as well as certain nightshades makes a huge difference in my reaction to other environmental allergens. So, before you lock up the dog and lock yourself inside, make some healthy tweaks to your diet, and you may find that your runny nose, cough, and watery eyes disappear during allergy season if you are avoiding inflammatory foods.

Another helpful practice is to use a Neti pot during allergy ‘season’ or when exposed to allergens in the air. It can wash out the irritating substances and reduce the mucus in your nasal and sinus pathways.

3. Medication

Conventional medical doctors will want you to try taking decongestants, antihistamines, and nasal sprays. However, I am not a big believer in these remedies as they often have unwanted side effects (no surprise here).

Decongestants–Common decongestants can be effective but also are extremely drying to your body and can cause dehydration, since they work systemically. Decongestants even dry out your eyes and make them feel irritated and scratchy.

Decongestants have a common side effect of making you feel jittery and anxious—kind of like having too much caffeine. While feeling this way is not fun at any time of the day, feeling jittery at night can wreck a good night’s sleep. Decongestants also constrict blood vessels, causing a possibly dangerous increase in blood pressure.

Antihistamines–On the other hand, antihistamines can not only be very drying, but they have the added side effect of making you feel extremely groggy and drowsy. While you may have less mucus, you may not even be able to function with these medications.

Nasal Sprays–The three most often used types of nasal sprays are steroid, antihistamine, and decongestant. While nasal sprays can temporarily clear your nose, you can actually become physically addicted to them—very quickly.

Nasal sprays have a ‘rebound’ effect, and while they can constrict the blood vessels in the nose, helping to shrink your nasal tissues and helping you breathe easy, once they wear off, breathing and mucus production will be worse. Nasal sprays, like decongestants, can also dangerously raise blood pressure, so beware. A saline nasal spray may be the best option to thin mucus.

Expectorants–Expectorants can help to loosen and break up phlegm in the chest, helping you cough up and clear out your bronchial tubes and lungs. Conventional medical expectorants can encourage a cough, while other cough suppressant medicines stop a tickling cough. Elderberry cough medicine, which is a natural-based cough medicine, uses elderberry extracts to help break up the phlegm for a more productive cough.

4. Natural Solutions

Besides dietary changes, there are a few effective treatments you can do to reduce the amount of mucus secretions and the viscosity (thickness).

Hydration—The simple act of drinking more water or fluids can help to thin out secretions. Since mucus is a body fluid, anything that helps to increase bodily fluids will help to thin mucus. Approximately 60% of the human body is water–plus or minus 15%. Losing only 3% of your weight in water can result in dehydration.

Neti pot—Neti pots help to clean allergens, dust, and animal dander out of the nose, while flushing out the sinuses. Neti pots clean the nasal passages with a salt and water solution and are easy to use. You can also purchase an over-the-counter saline nasal spray which basically works the same as a Neti pot.

Essential Oils—One of my favorite methods is to use essential oils to help clear the sinuses, and even the bronchial tubes and lungs. Eucalyptus oil, peppermint oil, lavender oil, tea tree oil, rosemary oil and oregano oil all work well to help reduce congestion and mucus. One of the best ways to use these oils is to put several drops into boiling or almost boiling water, lean over the pot and cover your head with a towel to trap in the essential oil and steam. Breathe deeply.

Natural Supplements—Anything derived of elderberries works well to break up and reduce mucus. N-acetylcysteine (NAC) is a popular lung supplement that has been found to help patients with advanced COPD by reducing phlegm and thinning mucus. Ginger—either fresh ginger, or in a capsule is also effective at reducing mucus. Bromelain and pancreatic enzymes are often recommended to reduce and thin out phlegm and mucus in the body.

Making the above changes in diet and lifestyle along with adding in the necessary natural supplements will help you reduce your production of mucus and stop that annoying urge to clear your throat or blow your nose.

References
https://www.medicalnewstoday.com/articles/324570
https://newsinhealth.nih.gov/2020/08/marvels-mucus-phlegm
https://www.respiratorytherapyzone.com/vegetable-oils-are-damaging-your-lungs/
https://www.healthline.com/health/cold-flu/how-to-get-rid-of-phlegm
https://ezyschooling.com/parenting/expert/five-foods-that-flush-out-mucus-from-the-body
https://www.everydayhealth.com/sinus-health-guide/sinus-congestion-and-mucus.aspx

The post Why do I Have So Much Mucus (Snot) 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

Cleaning and disinfecting have become something that everyone is more aware of these days. Unfortunately, many cleaners and disinfectants are highly toxic to our bodies. Cleaning products contain a wide variety of harsh chemicals, including substances classified as Volatile Organic Compounds or VOCs.

Conventional cleaning products often contain harsh cleansing agents and artificial fragrances and colors. VOCs and other chemicals are released when using cleaning supplies in your home, and can contribute to chronic respiratory problems, allergic reactions, asthma and even cancer.

Toxic chemicals in everyday household cleaners include:

• Carcinogens – cancer causing agents
• Endocrine disruptors – in the form of xenoestrogens (chemical estrogenic compounds) Xenoestrogens can lead to infertility, sexual dysfunction, miscarriage, menstrual issues, gynecomastia and cancer.
• Neurotoxins –toxic to the brain and nerves, can cause headaches, mood changes and even diseases like Parkinson’s.

These substances can be absorbed through our skin and lungs causing rashes, asthma, and irritating the nose and throat. They are especially harmful to our vulnerable family members, children and pets.

Research shows that many of the chemicals found in conventional house-cleaning products are bio-accumulative and very toxic. That means that once in your system, they actually stay in your system and are hard to clear. This makes you more vulnerable to autoimmune diseases and cancers.

In addition, many of the ingredients found in conventional cleaning products are very bad for the environment, and can harm plants and wildlife, contaminate drinking water, and adversely affect soil and even air quality. Check out the Environmental Protection Agency and the Environmental Working Group to learn more.

What About Natural Cleaning Products?

Many of the “natural” cleaning products found in the grocery store can actually have harmful chemicals in them, in spite of their “natural” labeling. Unfortunately, there are no laws in place that demand companies are transparent about all of the ingredients in their products. This means they can make false claims about their so-called “natural” ingredients.

The other big problem with the natural, store-bought cleaning products is their price tag. They are often up to twice as expensive as the conventional cleaning products.

But you don’t need to spend a fortune on natural products. Good old-fashioned vinegar, baking soda, essential oils and other inexpensive ingredients found in your pantry can clean just as well or better than conventional or natural store-bought cleaning products, without any toxic by-products.

These natural products are inexpensive and versatile to keep on hand to create your own cleaning products:

• Vinegar—One of the best all-round natural cleaning ingredients. Vinegar contains acetic acid, a gentle acid with antibacterial properties. Distilled white vinegar works best for cleaning.
• Castile soap—A versatile, gentle soap, can be used on your body, but also very effective for cleaning purposes. Dr. Bronner’s liquid castile is great for this.
• Baking soda—Baking soda has a number of excellent uses, for scrubbing, scouring, laundry and more. Always keep a good quantity of baking soda on hand.
• Essential oils—Tea tree oil, lavender, rosemary, orange, lemon or eucalyptus oils. Most all essential oils are antibacterial and antiviral, so choose the scent (s) you like best. My favorite is sweet orange essential oil.
• Microfiber cloths, sponges
• Empty spray bottles

These two DIY cleaning products will clean most everything in your house. Once is a homemade soft scrub and the other is an all-purpose spray cleaner. There are lots of variations of these online. Be sure to test the cleaning product on a small area first.

DIY Soft Scrub

• ½ cup castile soap
• 1½ cup baking soda
• ¼ – ½ cup water (use distilled water if your tap water is very hard)
• 2 tablespoons distilled white vinegar

Mix the castile soap and baking soda in a large bowl. In a separate bowl, mix ¼ cup water with the vinegar. Combine it with the baking soda mixture. Add more water to get the consistency you want. Store the thicker paste in a covered container.

* It’s generally not a great idea to mix vinegar and castile soap (acid/base). But in this case, the baking soda is also a base. It protects the soap from being neutralized by the vinegar.

DIY All-purpose Spray Recipe

Mix together in a spray bottle.

• 2 cups water (use distilled water if your tap water is very hard)
• 2 tablespoons castile soap
• 10-20 drops of your favorite essential oil (optional)

DIY Laundry Soap

• An empty 1/2 gallon old detergent jug
• 1/2 cup liquid castile soap
• 1/2 cup baking soda
• 15 drops orange, lavender or jasmine essential oil (or any combination)

Pour castile soap, baking soda and favorite essential oil inside the jug. Using the essential oils is optional but it will leave you with good smelling laundry.

Fill the jug with hot water, this will help dissolve the baking soda, until you reach almost the top of the jug. Close it and shake it.

Use about 1/4-1/3 cup per load. Make sure you shake the jug slightly each time before using. Not too much though otherwise when you open the jug the mixture will burst out.

There you have it—natural, basic, easy-to-use cleaning products for your home. Enjoy the natural clean!

References
https://www.eatgood4life.com/diy-laundry-detergent/
https://www.marksdailyapple.com/natural-and-non-toxic-diy-cleaning-solutions-for-your-home/?utm_campaign=newsletter&utm_medium=email&utm_source=mda&utm_content=MDA&_ke=eyJrbF9jb21wYW55X2lkIjogIlFhekhXeiIsICJrbF9lbWFpbCI6ICJjYWViZWxpbmdAZ21haWwuY29tIn0%3D
https://dontmesswithmama.com/7-toxic-household-cleaners-avoid-problem-natural-store-bought-cleaners/
https://my.clevelandclinic.org/health/articles/11397-household-chemical-products-and-their-health-risk

The post Natural DIY Cleaning Solutions for Your Home 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

Many years ago, I had to call an exterminator to rid our home of some pesky flying ‘wood roaches’ that lived in the trees outside our Midwest home. These guys would get inside and fly around and I wasn’t too keen on that.

I had young children at home at the time, though, and didn’t want to expose them to any toxic pesticides sprayed around the house. I contacted the exterminator and he told me he would spray my house with a type of spray that contained ‘pyrethrins’. He assured me that the pyrethrin spray was completely natural and derived from chrysanthemums, perfectly safe and I had nothing to fear.

Well that wasn’t completely true. Yes, ‘pyrethroids’ as they are officially classified are considered safer than the stronger and scarier organophosphates (think Agent Orange) which originated as nerve agents during WW2. Those powerful toxins were banned by the EPA and have mostly been replaced with pyrethroid-type insecticides.

A specific group of bug-killers, pyrethroids and pyrethrins, have been soaring in popularity in recent years and now account for more than a quarter of the global market. Pyrethrum is the crude material that does come from chyrsanthemums, but the pyrethrins used in most pesticides are actually synthetic. Synthetic pyrethrins used in insecticide actually create a stronger response in the insect and kill it faster than natural pyrethrins. These chemicals act upon insect’s nervous systems, first making them extra active, then incapacitating them.

These pyrethroid insecticides are widely used, being sprinkled onto lawns, sprayed all over in community-wide mosquito elimination, sudsed onto dogs and cats as flea shampoo, and sprayed around the house to get rid of offending spiders, flying insects and cockroaches. These toxins are sometimes even used in human hair lice treatments, or in spray on bug repellents. The lovely green yards of suburbia are doused in it, as are our golf courses, nurseries and food crops.

Want to hear something shocking? Back in 2009, the US Environmental Protection Agency (EPA), found pyrethroids and pyrethrins in over 3,500 commercial products, and that doesn’t take into account the many ‘unofficial’ pesticides that often get used as well.

A recent study from the University of California shows that more and more of these pesticides are being used. Urinary samples were taken from both adults and children from 90 families, and over two-thirds of these people showed pyrethroid-related substances in their urine.

And this study from JAMA is even more alarming–2116 adults from the United States were observed over a 14-year period. This group been exposed to pyrethroid insecticides (according to urine testing), and it was found that this group had a much higher risk of death from all causes, especially cardiovascular disease. Environmental exposure to pyrethroid insecticides appears to be associated with a three times higher rate of cardiovascular disease and a 56% higher rate of early death. Astounding!

So, basically the so-called ‘safe’ insecticide that is virtually everywhere, is causing higher rates of death for those who have higher exposures. The unfortunate thing is that it’s hard to escape. Your office may be regularly sprayed for insects, as are hotels, airports, restaurants, and other public places. Your children’s school may be sprayed with it. Your food may be contaminated with it. And children and breast feeding mothers are the most vulnerable risk groups, as pyrethroids are most likely to be present in breast milk and, consequently, breastfeeding may be the starting point of their accumulation in the tissue of babies and young children.

What are the obvious effects of pyrethroids? When inhaled they cause coughing wheezing, shortness of breath, runny nose, and even chest pain. The skin reacts to pyrethroids by breaking out in rashes, itching or blistering.

Long term effects of pyrethroids disrupt the endocrine system and are considered a xenoestrogen, which mimics the female hormone estrogen. In women this causes excessive estrogen hormone buildup which can increase rates of breast cancer, as well as endometrial cancers. In men, it has feminizing effects, lowering testosterone, lowering sperm counts and causing ‘manboobs’.

Pyrethrin is considered a known carcinogen, and there is even evidence to show it harms thyroid gland and damages the liver. It is also considered a neurotoxin that can cause tremors, in-coordination, aggressive behavior and learning disabilities. In fact, there is evidence to suggest that pyrethroids are connected to an increased risk of Parkinson’s disease and dementia.

A safe insecticide? Not hardly.

Be aware of innocuous bug spraying. Object to the blanket spraying for mosquitos in neighborhoods, avoid insect repellents or use natural alternatives. You can reduce your exposure to pyrethroids by being aware and choosing natural alternatives whenever possible. And remember that children and breast feeding mothers are most at risk. It’s not that important to have the prettiest yard in the neighborhood if it’s toxic and deadly. Squash that bug with your shoe or use essential oils around the house to repel bugs.

The Environmental Working Group has guides for natural bug sprays and other insecticides. Bugs are not our enemy, toxic pesticides are!

References
https://chriskresser.com/environmental-toxins-steps-for-decreasing-exposure-and-increasing-detoxification/
https://www.ewg.org/research/ewgs-guide-bug-repellents?utm_campaign=Chris%20Kresser&utm_source=hs_email&utm_medium=email&utm_content=81931098&_hsenc=p2ANqtz-_sH4hc-u2puQYm3AUGtqw5bGRwLcwIt6ivTRYsHZoARyGzFi6HQ-bDBO68GPbSuGgnO3xzkRsecakq35mVerDYAsLKqg&_hsmi=81956282
http://www.anapsid.org/pyrethroids.html
https://www.theverge.com/2014/2/19/5423480/popular-poison-pyrethroid-health-risks.
https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/2757789?utm_campaign=Chris%20Kresser&utm_source=hs_email&utm_medium=email&utm_content=81931098&_hsenc=p2ANqtz-_sH4hc-u2puQYm3AUGtqw5bGRwLcwIt6ivTRYsHZoARyGzFi6HQ-bDBO68GPbSuGgnO3xzkRsecakq35mVerDYAsLKqg&_hsmi=81956282

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Lemons and limes are some of the most popular citrus fruits in the world.

Lemons and limes are often used interchangeably for cooking purposes, but what about their health purposes? Are lemons and limes alike? Though they have a lot in common, they’re also distinctly different in some ways.

These two fruits are well known for their acidity and sourness, which makes them useful in a variety of dishes, salads, soups and drinks.

Lemon and lime essential oils made from the rinds are often used for cosmetic and medicinal purposes. They’re also included in many household cleaning products for their fragrance and antibacterial properties.

Many people often mistakenly think limes are just unripe lemons but that is not the case. Lemons and limes are two totally different citrus fruits but closely related.

Lemons grow on a small evergreen tree that is actually native to Asia. Limes are thought to be a hybridized fruit and actually come in several varieties from various parts of the world. Lemons and limes are now grown all over the world.

However, lemons — formally known as Citrus limon — are typically grown in moderate climates, while limes — or Citrus aurantifolia — grow better in tropical and subtropical regions.

Round vs Oblong

Lemons and limes definitely look different—if you look closely. Lemons are bright yellow and oblong, while limes tend to be smaller, rounder, and green. Some types of limes actually do turn yellow when ripe, but they do not turn into lemons.

Harvest

While limes are not unripe lemons, they are unripe limes and are harvested before they ripen. When harvested early and while still green, they have a rich, sour flavor and more citric acid. Once a lime is mature and yellow, they lose their acidity and their sour taste and become bitter.

Lemons are picked when ripe, yellow and mature.

Taste

Lemons and limes have a similar taste and are often used as substitutes for each other. But they do taste different. Lemons have a distinctly sour taste, while limes tend to be slightly more bitter but seem to have more flavor. Lemons contain about 2% sugar, while the bitter lime only contains 0.5% sugar. Limes tend to be more acidic than lemons. Some lemons, like Meyer lemons have a much mellower and sweeter taste.

Lemon vs Lime Nutrition

While neither lemons or limes have huge amounts of vitamins and minerals, both lemons and limes have generous amounts of vitamin C. Lemons win out here though, as they have substantially more vitamin C than limes do.

Ounce for ounce, (or gram for gram) lemons have more vitamin C. For example, 100 g of lime contains approximately 29mg of vitamin C, while 100g of lemon contains 53mg of vitamin C. In addition, they also have more potassium, vitamin A, vitamins B6 and folate.

Both lemons and limes have some great health benefits—let’s take a look.

Strengthen Immunity

Lemons and limes contain a good amount of vitamin C, or ascorbic acid, which helps to strengthen the immune system, helping your body fight colds, flu, and other pathogens. Vitamin C helps to increase white blood cells, our little ‘army’ that fight off illnesses and infections.

Vitamin C is also a powerful antioxidant which helps prevent damage to the DNA of our cells, protecting and helping insure we have healthy cell reproduction. This review from the Annals of Nutrition & Metabolism shows that vitamin C helps reduce the duration and severity of respiratory tract infections.

Lemons and limes also fight inflammation. You can also keep your immune system strong by avoiding foods containing sugar or processed foods, eating probiotic rich foods and getting regular exercise.

Good for the Heart

Vitamin C is also valuable for the heart, helping you fight heart disease and lowering blood pressure. One study from the Harvard School of Public Health in Boston looked at the diets of 126,399 adults over a period of eight to 14 years and found that each serving of fruits and vegetables was associated with a 4 percent decreased risk of heart disease. It was found that the vitamin C-rich fruits and veggies, like lemons or limes had the biggest impact.

Another study published in the Journal of Nutrition and Metabolism in 2014 found daily consumption of lemons or limes was associated with a decrease in blood pressure, as well.

Prevents Kidney Stones

The citric acid in lemons or limes helps to prevent painful kidney stones. Lemons and limes are also slightly diuretic, helping to increase urine volume and cleanse the kidneys.

One small study published in the Journal of Urology treated 11 participants with lemonade therapy for nearly four years. Researchers found that stone formation dropped significantly, from an average of one kidney stone per year down to just 0.13 per year. And this study showed that treating kidney stone patients with lemon or lime juice increased urinary citrate levels and decreased the amount of calcium in the urine, suggesting that citric acid may be a potential alternative treatment for preventing kidney stones.

Cancer Fighting Citrus

Lemons and limes share powerful cancer-fighting benefits. These citrus fruits have lots of antioxidants in them, fighting free radical damage which can negatively alter our cells and make us more prone to developing cancer. Lemons and limes’ phytochemicals include flavonoids, flavones, triterpenoids and limonoids.

Another compound identified in limes was found to block colon cancer cell growth by 67%. Other studies show both lemons and limes to be effective in fighting other types of cancer, including breast cancer and pancreatic cancer. This study from Saudi Arabia, showed that lemon fruit extract helped kill breast cancer cells.

Lemons and limes also contain compounds like hesperidin and d-limonene, which have both been shown to have cancer-preventing properties. This makes lemons and limes some of the most powerful weapons in the fight against cancer.

Aids Digestion and Increases Iron Absorption

Iron is an important mineral for our bodies; it helps build red blood cells which carry oxygen to all parts of our bodies. Deficiencies in iron can cause anemia which can result in dizziness, weakness, fatigue and a lowered immune response. Vegans and vegetarians have a more difficult time absorbing iron, especially if they only eat plant-based foods. Women who are menstruating also have higher iron needs. Athletes and people who live at higher altitudes also need a great supply of iron in their diets.

Vitamin C, in the form of ascorbic acid helps to enhance iron absorption from foods. This is also why cooking foods high in iron with a type of acid, like lemons or limes to enhance absorption. One of the best ways to get some extra iron in your diet is to cook in a cast-iron skillet. Adding a squeeze or two of lemons and limes helps to leach iron from the skillet which cooks into your food.

A study published in the American Journal of Clinical Nutrition even found that consuming 100 milligrams of vitamin C with a meal, increased iron absorption by 60 or more percent.

Aids in Weight Loss

Lemons and limes are very low in calories, yet they add mouth-watering flavor to water and increase your saliva, preventing a dry mouth. Drinking lemon water can help with weight loss. Many times when we reach for a snack, we are actually just thirsty, so a glass of lemon or lime water helps to fulfill your thirst and help you stay away from munching. And the sour flavor actually help you feel slightly more satiated.

If every day you traded in a glass of high sugar juice or soda, you avoid almost 40,000 calories in a year! That is over 11 pounds of fat! Plus you avoid all the toxic corn syrup and its negative health benefits it has on your body.

Hydration

Lemons and limes contain citric acid which actually helps your body absorb water better. Lemon water has gained a lot of popularity as ‘the’ drink to have first thing in the morning. The reason is that lemon water helps to hydrate you, helps your body wash out toxins and excess fluids, and balance your pH. Lemons and limes also contain a good balance of electrolytes which help your body re-establish its fluid levels better than plain water.

It is considered much healthier to have a more alkaline pH which helps to prevent disease and boosts the immune system. Even though lemons and limes are very acidic, they help our bodies become more alkaline. Some research shows that a more alkaline diet can be beneficial for things like pain relief, bone health, and preventing cancer.

Lemon or lime water provides a burst of antioxidants, vitamins and minerals that isn’t found in regular water. While lemon water gets the spotlight as the new healthy drink, limes are also rich in vitamin C, minerals, phytochemicals and antioxidants. Lime water benefits are similar to the benefits of lemon water and can boost antioxidant intake, support weight loss, and keep you healthy and hydrated with an added dose of flavor.

Add lemon or lime juice to most all of your dishes. Adding a squeeze of lemon or lime can really enhance the flavor of vegetables—especially the more bitter ones like broccoli, kale, brussels sprouts and spinach. Lemon or lime juice, combined with a bit of extra virgin olive oil and a sprinkle of herbs or spices, makes a delicious all-purpose salad dressing or a great base for marinades, especially fish or chicken.

Lemon or lime—both of these are highly beneficial to your health and relay a variety of health benefits, so use them in drinks, dishes and desserts, and pucker up!!

If you are interested in some of the other powerful benefits of lemons and lemon water… check out this article from our friends Alternative Daily.

You know already that lemons can help with weight loss and renew your energy, but did you there is fruit that can absolutely destroy it.

Blueberries vs. Strawberries vs Oranges… (the #1 WORST fruit for energy)

According to the best-selling author and world-renowned heart surgeon, Dr. Steven Gundry, there’s one fruit people over 40 should never eat.

This fruit can disrupt your hormones. Both sapping you of energy and forcing your body to create “sticky” fat cells that can NOT be “burned off” with normal diet and exercise.

Do you know the fruit I’m talking about? Make sure you do by clicking the one below you think it is, and get the answer from Dr. Gundry himself on the next page:

>> Blueberries

>> Strawberries

>> Oranges

>> Goji berries

References
https://draxe.com/limes/
https://draxe.com/lemon-nutrition/
https://www.organicfacts.net/health-benefits/fruit/difference-lemon-and-lime.html
https://draxe.com/benefits-of-lemon-water/

The post Lemons vs Limes, which is healthier? appeared first on thenutritionwatchdog.com.

Spring allergy season is upon us, and for some of us, that means, itchy red eyes, runny nose, sinus headaches, aches and pains, and for some, even life-threatening asthma. Respiratory allergies are the most common, for the simple reason that we do not have much choice of the air we inhale. Pollens, dust, and other airborne allergens are everywhere, even indoors.

Allergies are closely tied to inflammation, which is also the beginning of many diseases. The key then is to treat the inflammation. Many people, especially those who are eating a standard American diet of processed foods, vegetable oils and sugar have even higher amounts of inflammation. Result—bigger and stronger allergic reactions.

Allergies and allergic reactions have increased over the last fifty years, and continue to grow, while climate change and warmer winters have created longer and longer allergy seasons as well. While allergic folks try to avoid the triggers that cause reactions, often that is impossible with seasonal allergies. You are literally surrounded by allergens in the air.

Allergies are natural substances that the body reacts strongly to—the same as if a dangerous pathogen has entered your body. The immune system goes into overdrive, trying to fight it, all the while releasing immunoglobulins that contain histamine, creating the allergic reaction. The most common allergens include: pollen, dust mites, mold, insect stings, animal dander, latex, medications, and then foods.

While there are plenty of medications to help with seasonal allergies, they often have undesired side effects, such as sleepiness, dryness, agitation, impaired immune response, and even weight gain. There are some effective alternative natural supplements that help, and essential oils are at the top of the list of safe, natural and effective treatments.

One of the primary ways essential oils help with allergies is to reduce inflammation. Much of what we experience as allergy symptoms is actually the result of inflammation. Tame the inflammation and you tame the response. Essential oils also boost the immune system which can often be run down, fighting the imaginary invaders that allergens are. Essential oils can also help to detox and eliminate parasites, bacteria, viruses, and unhealthy fungal infections. There are also specific essential oils that can mitigate asthma issues, sinus and respiratory problems, and soothe nasal passages, bronchial tubes and even allergic skin reactions.

I put together a list of the most effective essential oils to help overcome allergies, with the help of Dr. Josh Axe’s recommendations on utilizing them.

1. Peppermint Oil

Peppermint oil is at the top of the list when it comes to one of the most effective essential oils. Peppermint is a very effective alternative treatment that can help to clear congestion, open airways, unclog the sinuses, and help relieve a scratchy throat. Peppermint is also valuable for coughs, asthma, sinusitis, and bronchitis.

This study published in the Journal of Ethnopharmacology investigated the effects of peppermint oil on the trachea and the conclusion was that peppermint oil acts as an antispasmodic, making it extremely effective at calming a cough—without the harmful side effects of over the counter cough medicine. And this study shows the anti-inflammatory effects of peppermint oil, helping to stop the chronic inflammation of seasonal allergies and asthma.

Peppermint oil can be used topically, diffused in the air, or ingested in small amounts. Use about 5 drops of peppermint oil at home to diffuse in the air to help unclog sinuses and open airways. 1-2 drops of peppermint oil can be taken internally to help reduce inflammation in the body. You can also add a couple drops of oil to water, coffee, tea, etc.

Diffuse five drops of peppermint essential oil at home to unclog sinuses and treat a scratchy throat. This will also help to relax the nasal muscles, enabling the body to clear out mucus and allergens like pollen. To reduce inflammation, take 1–2 drops of pure peppermint essential oil internally once a day. To relieve a headache, rub a drop of peppermint oil on the temples, forehead, over the sinuses (stay away from the eyes) and on the back of the neck. To open up and unclog the nose and sinuses, you can also rub a small amount under the nose.  I like to mix 10-12 drops of peppermint oil into a few tablespoons of coconut oil and put it in a tiny tupperware container, and then rub the coconut oil and peppermint oil mixture beneath my nostrils each day.

Peppermint is also a mood lifter and helps to make one feel more energetic and alert, and has even been shown to increase and improve your fitness workouts.

2. Lavender Oil

Lavender oil has a variety of uses, and is a great oil to keep on hand for many different ailments. Lavender oil is excellent for seasonal allergies because it contains natural antihistamines which help to tone down your body’s reactions to pollen, dust, animal dander and other airborne allergens. Lavender oil is also an effective antibacterial cleaner in the home and can be used to disinfect many surfaces safely without creating the super bacteria that many toxic household cleaners do.

Rubbing a small amount on the palms and inhaling it periodically helps to clear your sinuses and reduce inflammation. It also smells great! One idea is to carry a few cotton balls with lavender oil in a container during allergy season, so you can use it as needed. Or try dabbing a bit on the forehead, cheeks and chest.

This oil is mild and will not irritate the skin. Lavender oil is also especially soothing for allergic reactions like rashes, blisters, insect bites, etc. You can rub directly on the affected area or add a few drops to a cool compress. Lavender is also very calming and relaxing and works well at nighttime near your bed. Use a diffuser for its anti-inflammatory, soothing properties and to help you sleep better.   You can also try several drops of lavender oil in your hot tub or in a hot bath at night to help relax you before bed.  Add some epsom salt with your lavender in a night time bath for the extra benefits of magnesium for relaxation and muscle recovery.

3. Basil Oil

Basil has very powerful antioxidant capabilities, along with its anti-inflammatory properties. Basil also helps to not only strengthen the immune system, but it also has the ability to reduce the inflammation from allergies. Basil oil helps to balance and support the adrenal glands, which has much to do with lowering stress response, and balancing other hormones in the body.

Basil is also a scientifically proven, highly effective antibacterial, antiviral, anti-inflammatory substance. Basil is also very effective at fighting yeasts and molds and can help ward off an asthma attack or other illnesses such as colds and flu.

Dr. Josh Axe recommends one drop of basil oil taken internally by adding it to foods such as soups, drinks, salad dressings, etc. For the respiratory system, add 2-3 drops basil oil to a couple drops of coconut oil and apply topically to chest, back and temples.

4. Eucalyptus Oil

Eucalyptus oil is that refreshing, slightly medicinal, menthol smell that helps to open up the sinuses and bronchial tubes. That cold, slightly numbing feel it produces in the nose actually helps to improve breathing.

Citronellal, one of the primary ingredients in eucalyptus, helps to treat and prevent respiratory infections as well as helping reduce the inflammation from allergies, according to a 2011 study in Evidence-Based Complementary and Alternative Medicine. Patients who were treated with eucalyptus spray reported an improvement in the severity of their most debilitating respiratory tract infection symptoms compared to participants in the placebo group.

Diffuse 5 or so drops of eucalyptus at home in your diffuser or apply it topically to the chest, back or temples. You can also try adding a couple drops of eucalyptus oil to a bowl or boiling water, and place a large towel over your head to keep the steam in, inhaling deeply for 5-10 minutes. This helps to treat any respiratory issues and any inflammation from allergies.

5. Lemon Oil

Lemon oil’s fresh, sunny smell will help to drain the lymph system (part of the immune system that cleans toxins and pathogens out of the body), and sooth respiratory issues. Lemon essential oil also fights bacteria, molds and viruses, all the while boosting your immune function. Lemon oil is especially effective, when diffused, at killing bacteria, molds and other allergens that are airborne.

Lemon water is also a great detox aid, stimulating the immune function by increasing white blood cell production. On the other hand, it helps to detox the liver, which helps to calm down the immune system and protect against overreaction to allergens. You can also add a couple of drops of lemon oil to water to help balance the body’s pH. Generally, when the body becomes too acidic, you become more prone to illnesses, so it’s a good idea to keep the pH in balance.

Lemon oil, with its fresh, clean, yummy smell also helps to kill germs and mold around the home, which are often allergic triggers as well. It works as well as bleach, without any harmful side effects. Add lemon oil to your laundry, or dilute with water for cleaning.

6. Tea Tree Oil

Tea tree oil should be on hand in everyone’s medicine cabinet. It has an amazing variety of uses from antibacterial to antifungal and everything in between. Tea tree oil is not to be ingested, but is safe for use on the skin without dilution. Tea tree oil works well for skin irritation, such as redness, inflammation, and even swelling from poison ivy or allergic rashes, insect bites and other allergic reactions.

Tea tree oil has the ability to destroy bacteria, molds and viruses that are airborne. A 2000 study conducted in Germany found that tea tree oil exhibits antimicrobial activity against a wide range of bacteria, yeasts and fungi. These microbes lead to inflammation and force our immune system to work on overdrive.

Use tea tree oil on rashes and hives, or use as a household cleaner to eliminate bacteria and mold—common triggers for allergies. While tea tree oil can be used directly on skin, if you are sensitive, as many allergic people are, you can dilute with a carrier oil first.

Other effective uses for essential oils include taking 1-2 drops of lemon or peppermint oil internally to calm down an allergic reaction from foods; tea tree oil or basil oil work well on rashes, as well as lavender oil.

Use lemon oil and tea tree oil for cleaning around the house by adding about 40 drops of lemon oil, and 20 drops of tea tree oil to water and a small amount of vinegar. This kills bacteria, molds, dust mites, viruses and also catches any animal dander or pollen that may be floating around or sitting on the surfaces of your home.

And lastly, combining 2 or 3 drops of peppermint, eucalyptus, and lavender oil together with coconut oil, makes a great massage oil, especially on the temples, back, chest and bottoms of the feet for allergies.

Essential oils are powerful aids in fighting off the effects of seasonal and other allergies, but combined with a clean healthy diet that eliminates all processed starchy foods, grains, sugars, and chemical preservatives, and is high in fresh, organic, antioxidant filled veggies goes a long way towards calming allergic reactions.

References

Axe, J. DNM, DC, CNS. 2016. Top Five Essential Oils for Allergies. Retrieved from https://draxe.com/essential-oils-for-allergies/?utm_campaign=Article-Feb-2017&utm_medium=Social&utm_source=Facebook&utm_term=oilsforallergies

Bright, S. 2016. Top 8 Essential Oils to Beat Common Allergies and How to Use Them. Natural Living Ideas. Retrieved from http://www.naturallivingideas.com/essential-oils-for-allergies/

The post The 6 Most Effective Essential Oils for Fighting Allergies appeared first on thenutritionwatchdog.com.