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.

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

For men and women, aging brings some degree of hair loss or thinning. While we may not all be sporting a shiny bald head, both men and women can lose a significant amount of hair after the age of 40 or so. For women, this often coincides with menopause and declining hormones and can be especially distressing.

Men typically can inherit male-pattern baldness and it’s normal and well-accepted. Hair loss is quite common in women as well, especially if they are post-menopausal. Let’s tackle some of the reasons for this hair loss.

Genes vs. Hormones

Male-pattern baldness, as well as female-pattern baldness can be attributed to a condition called “androgenetic alopecia”. AA is one of the most common forms of hair loss in both men and women. The hormone at play here is a a substance called dihydrotestosterone, which is a form of testosterone.

About half of men over the age of 50 and half of women over 65 have this form of hair loss, while younger people can be affected as well. It’s thought that people have certain hair follicles that are either susceptible or resistant to dihydrotestosterone.

In a study published in the International Journal of Trichology, it was found that female patients with progressive hair loss had a strong correlation between hypothyroidism (low thyroid) and hypertension (high blood pressure). Many of these people were also low in vitamin D as well. So, while many think that genes are the cause of hair loss, hormonal imbalances and nutrition come into play as well.

In fact, many health professionals are beginning to note that hair loss can be due to diet, nutrition, stress, and other environmental factors as well. This means that some degree of hair loss can be controlled after all.

Hormonal Imbalances

Hormonal imbalances most definitely come into play when it comes to hair—for both men and women. Hormones that affect hair loss include:

• Imbalance in estrogen in relationship to testosterone levels in women. After menopause, women’s levels of both progesterone and estrogen decrease significantly. Estrogen affects hair growth and quality. When levels of testosterone are too high, and estrogen is too low, hair thinning, and excessive hair loss can occur—especially post menopause or perimenopause.
• Low levels of thyroid hormone for both men and women affect hair growth and quality as well. As women approach menopause, their levels of progesterone drop drastically. Low progesterone affects thyroid function and can cause hypothyroid conditions. This in turn, can cause hair loss and slow regrowth.
• Testosterone levels in men or women. While this may occur naturally, it also can happen with testosterone hormone therapy supplementation.
• Insulin resistance can cause a loss of hair in both men and women and can be one of the symptoms of pre-diabetes or diabetes.

Hormones that are either too high or too low can affect hair growth. Both hyper and hypothyroid conditions can cause hair loss and thinning. Additionally, too high levels of testosterone or too low levels can also affect your head of hair.

Diet and Nutrition

Nutritional status can affect hair growth and dietary deficiencies will cause hair thinning, breakage, and slow hair growth. Some of the key nutrients that affect hair growth include:

• Iron deficiency or anemia can be one of the primary causes of hair loss in pre-menopausal women, especially. Iron contributes to hemoglobin which supplies nutrients and oxygen to hair follicles. Vegans and vegetarians often report hair loss.
• Zinc is an essential mineral used by hundreds of enzymes. It is thought zinc shortage affects protein synthesis and cell division, affecting hair growth. For many men, it’s a combination of low zinc and copper that causes hair loss. Not only does zinc deficiency cause hair loss, but the remaining hair can be brittle and break off more easily.
• Selenium is an essential trace element necessary for proper thyroid function which affects hair growth.
• Biotin, Folate, and Niacin are all part of the B complex vitamins. Deficiencies can occur in people with gluten sensitivity or celiac disease and other malabsorption conditions. A B vitamin deficiency can also be caused by alcoholism, and certain medications. Vegans often have B vitamin deficiencies.
• Vitamin D plays a role in hair follicle cycling and affects the hair follicle’s growth and dormant states. Low levels of vitamin D may cause hair to thin or stop growing. Risk factors for vitamin D deficiency include inadequate sun exposure, dark skin, obesity, gastric bypass, and fat malabsorption.
• Vitamin A has been shown to activate hair follicle stem cells, however high levels of vitamin A can cause hair loss. Since vitamin A is a fat-soluble vitamin, too much vitamin A can accumulate in the body, especially when taken as a supplement.
• Protein malnutrition can also result in hair thinning and loss, due to the lack of specific amino acids. Many vegetarians and vegans often notice hair thinning after being on a strict vegetarian diet.

People with vitamin and nutrient-related hair loss may lose more than just the hair on their heads. Damage to hair follicles can also cause the eyebrows and lashes to shed, if bad enough. Eating a diet rich in animal-based protein, healthy fats and fresh vegetables should suffice to help balance nutrient deficiencies. In cases of malabsorption or GI issues, extra supplementation may be necessary if hair loss is a problem.

Health Status

Health status has a lot to do with hair loss and hair growth. There are many contributing factors that can create health conditions that lead to hair loss. Some of those include cardiovascular disease, hypertension, diabetes or pre-diabetes and hypothyroidism. Autoimmune diseases can also be a trigger for hair loss as well, although many autoimmune conditions create more patchy hair loss than just thinning hair. Celiac disease, Crohn’s disease and other GI conditions can also create problems with your hair.

For these, simply getting rid of the sugar, processed grains and gluten can definitely put you back on the path to good health and a shiny, healthy head of hair.

One other health condition that is worth mentioning is having had Covid-19. Having Covid can affect people in different ways. Some can have a more severe version of the disease, while other have had a milder form. However, Covid and other contagious illnesses can have some long-term effects, including hair loss, otherwise known as telogen effluvium.

Many people notice hair loss a few months after recovering from a Covid infection. In fact, for those who were hospitalized, more than 20 % lost a significant amount of hair in the 3-6 months after recover.

Hair loss is a common response to physical stress such as a serious illness, surgery, or other types of physical trauma. Other studies that include people with milder symptoms suggest that hair loss after COVID-19 may be much more common than that.

A healthy, balanced diet that includes naturally raised animal protein, a variety of fruits and vegetables and a healthy intake of fat will help you regrow your tresses. Be sure to supplement if you or your doctor feel you may have nutritional deficiencies. There are other natural methods to help stimulate growth such as rosemary essential oil, omega 3 fish oils, coconut oil and even onion juice. Medical intervention can mean a prescription to Rogaine or Propecia to help promote growth.

Hair is an outward expression of your body’s health in addition to genetics. Take care of your health and your hair and skin will glow.

What’s been your experience with hair loss? Did you notice hair loss if you’ve had Covid? What other health conditions have you experienced that caused hair loss?

References
https://www.webmd.com/connect-to-care/hair-loss/vitamin-deficiencies-that-can-cause-hair-loss
https://www.goodrx.com/conditions/covid-19/covid-hair-loss
https://www.healthline.com/health/regrow-hair-naturally#9
https://www.marksdailyapple.com/hair-loss-looking-beyond-genetics/
https://draxe.com/beauty/hair-loss-remedies/

The post What You Need to Know About Hair Loss and Thinning Hair 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

High blood pressure has become a very common problem but can definitely become a serious health issue. Hypertension means that your blood vessel walls have lost their elasticity and ability to easily expand.

The narrow opening in your blood vessels means that you run a higher risk for heart disease, heart attacks, strokes and aneurysms. An aneurysm is a bulging spot in the blood vessel. An aneurysm can be extremely dangerous because it can rupture, causing a hemorrhagic stroke internal bleeding. This is most often deadly.

As is the case with most chronic diseases, diet plays a huge role in determining whether or not you get high blood pressure. In fact, what you eat and drink—or don’t eat and drink—plays a far bigger role than even genetics. Diets high in sugar, vegetable seed oils, processed foods and alcohol can contribute to high blood pressure. However, certain foods high in antioxidants, vitamins and minerals can help to lower blood pressure.

Foods containing Magnesium and Potassium

Colorful fruits, veggies, seeds and nuts contain a generous supply of magnesium and potassium. Magnesium is vital to over 300 bodily functions, including helping to relax blood vessel walls. Numerous studies have shown a direct physiological link between magnesium levels and high blood pressure.

Both potassium and magnesium are essential blood electrolytes, helping to maintain the appropriate levels of fluid in the body and the cells. Both magnesium and potassium should always be considered as a supplement for anyone with elevated blood pressure.

Potassium is readily available in most all fruits and vegetables, so eating an assortment of colorful fruits and vegetables should supply most all your potassium needs. Eating a diet high in potassium and magnesium has been shown to lower blood pressure significantly.

Adding greens to your morning smoothie or consuming a colorful salad of a variety of vegetables every day will go a long ways towards helping lower blood pressure and contributing to your overall health.

Antioxidant and Anti-inflammatory Foods

Curcumin–is the active ingredient in turmeric and is considered one of the most powerful anti-inflammatory natural supplements. Many studies have shown that curcumin is highly protective for the heart and blood vessels, helping to reduce the incidence of heart attacks and reducing blood pressure.

In fact, turmeric in some ways is as effective as a prescription blood pressure medication. Turmeric also acts as an anti-inflammatory in the blood vessels, which also helps to lower blood pressure.

Beets—Beets, especially red beets, have been found to lots of nitric oxide. This substance lowers resistance in blood vessels, helps them relax, increasing blood flow and lowering blood pressure.

Research published in Nitric Oxide, and another study published in Hypertension, showed that diets that include regular consumption of beets or beet juice can significantly lower blood pressure, while increasing oxygen delivery to the whole body and enhancing the health of the blood vessels.

You may have heard of people taking a drug called “nitroglycerin” for chest pain and heart attacks. This medication contains the same compound found in beets, which helps to relax the blood vessels to promote better circulation.

A study published in The American Journal of Clinical Nutrition also shows kohlrabi, celery and celery root, watercress, leeks, parsley, arugula, spinach, and turnips contain large amounts of nitric oxide as well.

Tomatoes—Tomatoes can be a lifesaving blood pressure reducer. Tomatoes contain lycopene, which is a powerful anti-inflammatory and antioxidant, known for protecting the cardiovascular system, bone health, and preventing cancer.

Several studies have been done showing a strong link between levels of lycopene and heart disease. This analysis from the Physicians Health Study showed an almost 40% decrease in stroke risk in men with higher blood levels of lycopene. Lycopene is also responsible decreasing cholesterol, so eating foods with more lycopene also helps to reduce LDL cholesterol.

Ginger—Fresh ginger is considered a superfood for heart health, better circulation, cholesterol levels and blood pressure. Eating ginger reduces blood pressure in several different ways. For one, it acts as a natural calcium channel blocker, just like some blood pressure medications, and it also acts as an ACE inhibitor, similar to other types of blood pressure medication.

A study of more than 4,000 people found that the people who consumed 2-4 grams of ginger per day had the lowest risk for high blood pressure. And the thing that’s great about ginger is that it’s delicious, zingy and adds tons of flavor to dishes, smoothies and drinks.

Avocado–Avocados may also do wonders for your soaring blood pressure levels. Avocados are packed with oleic acid, also in olive oil. Oleic acid is known to reduce high blood pressure and cholesterol levels.

Avocados are also rich in potassium, magnesium and folate, all of which are good the blood vessels and cardiovascular system. Avocados are also chock full of antioxidants and lower inflammation in the body, including the blood vessels. Avocados are also loaded in vitamin A, K, B & E and fiber as well. Add avocados to your smoothies, salads and dressings.

Pomegranate—Pomegranate has some amazing antioxidant power with proven antioxidant, anti-inflammatory, anti-cancer abilities. Pomegranate is another natural food that possesses medicinal qualities without any negative side effects that some medications have.

Pomegranates are great for helping any health issue related to inflammation. Pomegranates contains very powerful substances called polyphenols that exert strong antioxidant, anti-inflammatory capabilities. The antioxidant level of pomegranate juice is higher than red wine and green tea.

One of the biggest benefits of pomegranate is its ability to lower blood pressure naturally. Scientific studies actually show pomegranate to have significant blood pressure-lowering ability. The effect of pomegranate is to relax blood vessels and allow better blood flow.

While pomegranates are delicious, they can be slightly challenging to eat. Pomegranate juice works well, but be sure to only use 100% pure pomegranate juice with no added sugar.

Green Tea—Green tea is well-known for its health benefits but did you know it also has a medicine-like effect on blood pressure as well?

Green tea contains powerful polyphenol antioxidants known for their health benefits. One of green tea’s active ingredients, EGCG, helps fight a variety of diseases and health conditions. Study results also show EGCG can be helpful for the prevention of arterio¬sclerosis, blood clots, heart attack, and strokes—partly due to its ability to relax blood vessels and improve blood flow.

While organic green tea is beneficial for health, matcha green tea can contain up to 100 times the EGCG that regular green tea contains.

Green tea also fights cancer, lowers inflammation, promotes healthy digestion, and aid in concentration. Besides being an excellent source of antioxidants, green tea is also packed with vitamins A, D, E, C, B, B5, H, and K, manganese, and other beneficial minerals such as zinc, chromium, and selenium.

Important Note About High Blood Pressure

High blood pressure can be very sneaky, with no obvious symptoms. Many people have high blood pressure and don’t know it. When blood pressure gets dangerously high, it becomes a medical emergency.

Signs and symptoms of severe hypertension may include:

• Severe chest pain
• Severe headache, accompanied by confusion and blurred vision
• Nausea and vomiting
• Severe anxiety
• Shortness of breath
• Seizures
• Unresponsiveness

This is a medical emergency and you should contact your doctor or head to an urgent care center. Medical complications of a hypertensive crisis can include strokes or aneurysms. Be sure to check your blood pressure regularly.

Blood Pressure-Lowering Beet-Apple-Carrot-Ginger Smoothie

You will LOVE this amazing blood pressure-lowering healthy, delicious Beet-Apple-Carrot smoothie rich with magnesium, potassium, nitric oxide, lycopene, antioxidants, vitamins, minerals and healthy bacteria:

• ½ large fresh raw beet or 1 whole small to medium beet, chopped or grated
• 1 medium sized carrot, chopped or grated
• 1 thumb-sized (more or less) piece of fresh ginger, chopped
• ½ green organic Granny Smith apple
• 1 big handful fresh, raw, organic spinach
• 1 ginger kombucha or sparkling water
• Handful of ice

Blend, and enjoy this refreshing drink as often as you wish!

People Who Use THIS Bathroom Product Are 85% More Likely to Develop Hypertension

It’s a shocking discovery…

But this common, over-the-counter bathroom product has been shown in clinical studies to raise blood pressure.

In fact, if you frequently use this product, you have an 85% higher risk of hypertension compared to less frequent users.

Can you guess what it is?

Find all about it here:

Common bathroom habit raises blood pressure

References
https://www.ndtv.com/food/hypertension-5-fruits-that-may-help-you-manage-high-blood-pressure-naturally-1828135
https://www.healthline.com/nutrition/herbs-to-lower-blood-pressure#9.-Ginger
https://www.healthline.com/health/drinks-to-lower-blood-pressure#berry-juice
https://www.healthline.com/nutrition/foods-high-blood-pressure
https://thenutritionwatchdog.com/the-blood-pressure-fix/

The post Drink THIS for Lower Blood Pressure! 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

High blood pressure is very common problem, especially here in the United States. High blood pressure can often be a precursor to other cardiovascular problems, especially heart disease.

Blood pressure is the force of our blood on the walls of the arteries. As the heart beats, it pushes out fresh, oxygenated blood throughout the body. Blood pressure is measured in two numbers, the systolic or top number and the diastolic or bottom number. The systolic number measures the pressure of your blood against your blood vessel walls as it is pumped out of the heart. The diastolic number measures the pressure in your blood vessels when the heart rests between beats.

Healthy blood pressure readings are between 90-120 systolic, and 60-80 diastolic. When blood pressures are above 120/80, they are are considered high and you are considered “pre-hypertensive”.

When blood pressure measures 140/90 or above, this is considered true hypertension and requires medical treatment. When blood pressure measures over 180, this is a medical emergency and needs immediate medical attention.

While not a lot is known about the causes of high blood pressure, it is known that diet and lifestyle factors come into play. These can include:

• Smoking
• Diet high in processed carbohydrates
• Being obese or overweight
• Drinking alcohol
• Sedentary lifestyle
• Sodium intake
• High blood sugar

Most people, when diagnosed with high blood pressure, are given prescription drugs to help lower blood pressure. These drugs can have a lot of unpleasant side effects including dizziness, nausea, coughing, erectile dysfunction, nervousness or feeling constantly fatigued.

Diet and lifestyle can go a long ways towards helping to lower blood pressure–without the unpleasant side effects. Simple additions such as regular exercise, healthy sleep habits, cutting back on alcohol, and a better diet low in sugar and carbohydrates have been proven to help.

Certain foods, such as garlic, have been used for many years to help lower blood pressure and reduce heart disease risk.

Garlic contains a powerful mix of nutrients and serious health benefits including its sulfur compounds, amino acids, antioxidants, and vitamins and minerals. Its primary ingredient is a substance called, allicin.

While garlic works as a great flavoring ingredient to many of your dishes, it really performs well as a natural medicine. If a pharmaceutical company could copy all of garlic’s amazing health benefits, it would be one of the most in-demand drugs on the market! Garlic helps to lower cholesterol and thins blood to help prevent blood clots.

Garlic also has a powerfully beneficial effect on blood pressure. Garlic contains a substance called gamma-glutamylcysteine which is a natural angiotensin-converting enzyme, similar to the ACE inhibitor blood pressure medications. When this natural phytochemical teams up with allicin, it gives garlic the ability to dilate blood vessels and very effectively lower blood pressure.

Another pharmaceutical medication for high blood pressure, Atenolol, which is a beta blocker, works by blocking epinephrine in the body. This slows the heart rate, blood pressure and strain on the heart. Beta blockers can often have unpleasant side effects. In the Journal of Pharmaceutical Science, study results show garlic to work better than atenolol—without the side effects of dizziness, constipation, lack of energy and erectile dysfunction.

Garlic’s ability to lower blood pressure may be related to its antioxidant and sulfur content and its ability to stop inflammation. Allicin also appears to increase the production of hydrogen sulfide and nitric oxide, both of which help to lower and regulate blood pressure. Allicin also appears to increase the production or availability of hydrogen sulfide and nitric oxide, two compounds crucial for regulating blood pressure levels.

Experts also believe that garlic’s anti-inflammatory and antioxidant properties may further contribute to garlic’s ability to reduce or prevent rises in blood pressure levels.

Fresh garlic is about as potent as it gets—as garlic supplements can contain very little active allicin. Adding a diced up garlic clove every day or so to your dishes is a great way to get good amounts of garlic. Raw garlic is the best, since cooking can destroy some of its benefits. There is new research showing that raw, aged garlic often has the highest quality medicinal value, along with organic garlic.

According to Healthline researchers, the following forms and amounts of garlic have the best blood pressure-lowering effects:

• 188 mg of egg-yolk-containing garlic powder per day for 12 weeks
• 400 mg of raw garlic per day for 6 months
• 240–2,400 mg of aged garlic extracts per day for 2–23 weeks
• 600–2,400 mg of garlic powder per day for 8–24 weeks
• 12.3 mg of garlic oil per day for 16 weeks

Always discuss your intake of garlic with your health care provider about using garlic as a blood-pressure remedy—especially if you are already taking a prescription medication for blood pressure.

Sprinkle your garlic liberally on your dishes and share it with your family and friends. It’s great for all around good health!

Speaking of blood pressure…there has NEVER been a blood pressure medication without very dangerous side effects…and there never will be.

If you take medications for high blood pressure you’re rolling the dice on your life, but it doesn’t have to be that way. Click below to watch a short video from my good friend Joe detailing exactly how to beat high blood pressure for good and avoid the cost and dangers of drugs…

4 Powerful Foods & Herbs that Normalize High Blood Pressure

References
https://www.healthline.com/nutrition/garlic-for-blood-pressure#dosages-forms
https://www.medicalnewstoday.com/articles/322284
Geary, M. and Ebeling, C. The Blood Pressure Fix, 2018. Nutrition Watchdog.
https://www.ndtv.com/health/ditch-the-pill-switch-to-garlic-for-high-blood-pressure-heres-how-should-you-consume-it-1916594

The post Garlic Can be Effective as Medication at Lowering Blood Pressure 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

Vitamin D from the sun has existed for a long time as an immune booster. In the 1800’s when many people had tuberculosis, sunshine was known to have curative powers, and sick patients flocked to sanitariums in sunny places to soak up the healing sunshine. Cod liver oil, also a rich source of vitamin D, has also been around for decades as a preventative for infections, colds and flu.

Studies show that vitamin D regulates many functions in the body, including hormone balance, metabolism, blood pressure, bone density, fighting cancer, and immune function (ever notice that people tend to get colds and flu in the winter when the sun is low?).

Vitamin D is critical for our health. We know that vitamin D is essential for healing and protecting against many contagious diseases and chronic diseases. Low levels of vitamin D are associated with upper and lower respiratory infections, heart disease, asthma, cancers, diabetes, multiple sclerosis, HIV, hypertension, inflammatory bowel disease, Alzheimer’s disease and other autoimmune diseases. Vitamin D deficiency is a worldwide public health problem in both developed and developing countries.

Did you know that our bodies contain cell receptors for vitamin D in virtually every system of the body? That tells us that vitamin D is necessary for virtually all body functions. Vitamin D actually influences the expression of over 200 health-supporting genes in our bodies.

There’s a lot of buzz about vitamin D boosting immune function to fight off colds, seasonal influenza, and other viruses. Research suggests that vitamin-D deficiency may one of the primary reasons people get more colds and flu in the winter when sunshine is less available.

As many as 70 percent of Americans are considered deficient in vitamin D. The elderly, females more than males, those who live the far north or south of the equator, people with darker skin pigmentation, those who work and stay inside during the day, and people with poor dietary habits generally have the lowest levels of vitamin D.

How does vitamin D boost immune function?

The immune system is an incredibly complex protective mechanism, but to simplify, we can divide the immune system into two main categories: innate immunity, and adaptive immunity.

Innate immunity is our nonspecific defense mechanism that activates in the presence of an invading pathogen. So, even if you have never been exposed to a virus or pathogen, your body has a built-in ability to protect itself from an invader. This part of your immune system is your first line of defense against any type of new type of germs—whether it is bacteria, viruses, and fungi. And it’s super important to be sure this line of defense is strong.

The other type of immune response is your adaptive immune response. This immune response is active against pathogens that you have previously encountered. The body recognizes, adapts and attacks specific invaders much more efficiently.

In the case of brand new types of influenza strains, the body has not had a chance to develop specific antibodies against it yet. So, this is where we call in the powers of our innate immune system to protect us. Vitamin D works to strengthen this innate immune system response.

Many different studies have associated vitamin D with its power to fight infection. One report looked at almost 19,000 people and found that the individuals with the lower levels of vitamin D were more likely to report upper respiratory tract infections, than those with sufficient levels of vitamin D.

This study looked at 800 people in Finland, and found that those with the lowest levels of vitamin D lost more days at work due to respiratory infections. Other studies have focused on how vitamin D helps to prevent influenza, colds and even HIV. And this well-designed study using therapeutic doses of vitamin D showed that vitamin D administration resulted in a statistically significant (42%) decrease in the incidence of influenza infection.

Vitamin D works by boosting the strength of the immune system while lowering inflammatory reactions. This makes vitamin D a powerful immune modulator. It helps boost immune power, but prevents the immune system from overreacting, as in the case of autoimmune disease.

How does it work? Vitamin D strengthens particular cells within the immune system, such as the T cells. It also helps to decrease levels of inflammatory cytokines, a part of the immune system that can overreact with dangerous outcomes.

There are three ways to get vitamin D levels up in your system. One—you can take a vitamin D3 supplement. D3 or cholecalciferol is most easily utilized in the body, over vitamin D2. Secondly, you can get some vitamin D from foods and third, you can get vitamin D from the sun—IF you are in an area where the sun is strong enough. Depending on the latitude where you live and the time of year, you may or may not be able to get vitamin D from the sun. In my opinion, however getting vitamin D from sunshine is the best way if you can.

The sun’s rays are too weak in the winter generally (depending on the latitude that you live). Even if you can get outside in the winter, if you live north of say, Los Angeles to the west and Atlanta Georgia to the east, you won’t be able to get enough sun from November through February.

The only way for our bodies to make vitamin D from the sun is to allow the UVB rays of the sun to reach our skin. That means we need to expose enough skin for 20-40 minutes without sunscreen at the strongest times of the day, between the hours of 10am and 2pm.

UVB rays are the rays that cause sunburn, just don’t overdo it! Full-body exposure of pale skin to summer sunshine for 30 minutes without clothing or sunscreen can result in the synthesis of between 10,000 and 20,000 IU of vitamin D.

However—if you don’t supplement with vitamin D3 in the winter you’re can pretty much count on being deficient in vitamin D in the winter.

Supplementing with vitamin D has a wide range of ‘suggested’ dosages, and you can overdo it with this fat soluble vitamin and create adverse health effects. While some doctors advise people to take 5000 to 10,000 Iu per day of vitamin D, this can be too much and a safer range would be around 5,000IU vitamin D3 per day.

According to Dr. Chris Kresser, the fat-soluble vitamins A, D, and K work synergistically, so adding adequate vitamin A and K2 may protect against toxic effects of excess vitamin D. Sufficient levels of potassium and magnesium have also been suggested to protect against vitamin D toxicity.

Lastly, be sure to get plenty of healthy food with natural sources of vitamin D, such as egg yolks, wild caught salmon and mackerel, organ meats, and some mushrooms. And avoid those processed foods with added vitamin D—those do nothing for your health.

Some of the best absorbed vitamin D comes from taking some cod liver oil daily. Make sure to take only small doses of cod liver oil (enough for 50% to 100% DV of vitamin D), as large doses can give you an overdose of Vitamin A.

One more thing to point out as we near the end of winter, sunlight has far more beneficial benefits for our health than just increasing our vitamin D.

A recent 20-year study following 29,518 subjects found that those individuals avoiding sun exposure were twice as likely to die from all causes. Sunlight helps us make more endorphins, the natural chemical in our bodies that makes us feel relaxed and happy.

Sunlight promotes production of a peptide that helps to dilate the blood vessels, lowering blood pressure, and it helps create another substance called ‘Substance P’, that promotes better blood flow and regulates the immune system in response to acute stressors. And one more benefit of sunshine, it helps to reduce appetite, increase the libido and gives you a nice looking golden glow, while regulating your sleeping/waking cycle better.

If you want to stay healthy and strong, it’s not only wise, but essential to spend time outdoors in the sunshine. Soak it up!

We put one of the worst modern health crisis in our rear view mirror, but is it really over?

2026 – ER doc has urgent immunity warning for what’s coming

According to one ER doctor, there are 3 terrifying warning signs right now…

The media is hiding them (the politicians needed votes this fall).

Click here to see what’s coming next, and how to protect yourself

Immunity has been the perfect “back door” for taking away our freedoms..

And, what comes next could make the last few years look like a cakewalk.

Here’s this MD’s suggestions for supporting your immune system right now.

References
https://www.nytimes.com/2020/03/10/well/live/can-i-boost-my-immune-system.html
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3166406/
https://chriskresser.com/vitamin-d-more-is-not-better/
https://www.sciencedaily.com/releases/2019/04/190417111440.htm
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2821804/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3738984/#B7-nutrients-05-02502
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3738984/

The post Vitamin-D and Immune Function appeared first on thenutritionwatchdog.com.

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

Being diagnosed with high blood pressure, or hypertension as your doctor may call it, can be scary and dangerous, but the good news is may able to control it with proper diet and lifestyle changes. Hypertension affects one out of three people in the U.S., and according to the World Health Organization (WHO), the prevalence of high blood pressure is around 40% worldwide, (2008).

Blood pressure is a silent and insidious disease and can creep up without you being aware. Blood pressure is measured with two numbers—the top number is the “systolic” measurement, and the bottom number is the “diastolic” measurement. The systolic number measures the pressure of blood against the walls of the blood vessels as it is pumped out. The diastolic measurement represents the pressure in blood vessels when the heart rests between beats. Blood pressure is measured in millimeters of mercury (mmHg).

Blood Pressure levels are currently diagnosed like this:

• Normal–90-120 over 60-80
• Pre-hypertension—120-130 over 80
• Hypertension—140+ over 90
• Hypertensive crisis—180+ over 100

Why Does It Matter If You Have High Blood Pressure?

Having high blood pressure means that your arterial walls have stiffened or constricted due to a variety of factors. High blood pressure raises the risk for deadly heart disease, strokes and aneurysms (dangerous bulging of arterial walls). If these bulging areas rupture, you can have a hemorrhagic stroke or a ruptured aneurysm, which is often deadly.

What Causes High Blood Pressure?

While not a lot is known about the causes of high blood pressure, several key things come into play. Genetic factors do not CAUSE high blood pressure, but they can make you more likely to have blood pressure issues. Lifestyle factors definitely contribute to high blood pressure. The most common causes include:

• Smoking
• Diet high in processed and starchy foods/low in veggies
• Being obese or overweight
• Drinking alcohol
• Sedentary lifestyle
• Sodium intake (controversial)

Signs and Symptoms

The problem with high blood pressure is that it generally has no obvious signs or symptoms, so many people may have high blood pressure and not know it. Measuring your blood pressure is quick and painless, so everyone should check it on a regular basis. A hypertensive crisis may cause some people to experience a headache or dizziness, but even then, there may be no symptoms. A hypertensive crisis is when BP is at 180 or more systolic, and this can be a potentially serious and fatal condition, so it is important to monitor your BP on a regular basis.

Conventional Treatment for Hypertension

Most conventional medical practitioners will recommend medication, even for borderline hypertension. Blood pressure medications are especially effective at lowering dangerously high blood pressure. But these medications do not address the underlying causes of high blood pressure, they only treat symptoms. Blood pressure medications can also have unwelcome side effects as well. Below are the most popular types of medications and their side effects:

• Diuretics-These drugs simply help the kidneys flush excess fluids and sodium from our body by increasing urination, thereby lowering blood volume and blood pressure. Mild hypertension is often treated with diuretics alone. Side effects include: frequent urination, mild dehydration and loss of potassium, fatigue, weakness, and erectile dysfunction. Thiazide diuretics reduce HDL cholesterol, increase triglycerides and total cholesterol, and increase insulin resistance.
• A.C.E. Inhibitors-Angiotensin Converting Enzyme Inhibitors block the hormone angiotensin that causes blood vessels to constrict. Side effects can include a dry cough, fatigue, headache, skin rash, loss of taste, and increased potassium levels.
• Beta Blockers-Slow down the heartbeat by blocking adrenaline and noradrenaline in the nervous system. Beta blockers relax blood vessels and help to restrict production of angiotensin. Beta Blockers side effects include: cold hands and feet, fatigue, weakness, sleep disturbance, erectile dysfunction, depression and constipation.
• Calcium Channel Blockers-Calcium in the cells causes heart and blood vessels to contract. Calcium channel blockers decrease the heart’s contraction and increase blood vessel dilation. Side effects include: headache, constipation, rash, nausea, flushing, edema, depression, dizziness, erectile dysfunction, and possible liver enzyme abnormalities.

Hypertension is dangerous if uncontrolled, increasing your risk for blood vessel damage, kidney damage, heart attack and stroke, so do not ignore it. It needs to be treated. However, using a medical ‘bandaid’ to fix the problem is definitely not the same as addressing the lifestyle factors, dietary factors and stress factors that can cause high blood pressure.

Note: As with all medical conditions, especially one as serious as hypertension, do not discontinue any medications, unless you consult your physician first. Some hypertensive episodes could prove deadly or cause permanent damage to your blood vessels and organs

Underlying Issues Connected with Blood Pressure

Several underlying causative factors have been well-studied regarding their effects on blood pressure. While most of us are aware of the obvious ones listed above, there are some other less obvious factors that can lead to hypertension.

Inflammation

One of the biggest factors in chronic disease that we have seen emerge is inflammation. Inflammation can be tied to most all chronic diseases, including: cancer, obesity, diabetes, Crohn’s disease, heart disease, arthritis, and more. Inflammation is the body’s response to an invader, or irritant. Inflammation can include redness, pain, irritation, and an over-activated immune system. Inflammation can be good, unless it is chronic, then it becomes destructive.

Diets high in sugar, alcohol, and processed foods can cause chronic inflammation in the blood vessels, which is often the beginning of heart disease. The body sends out cholesterol to ‘patch’ up the inflammation in an attempt to soothe the injured areas in our blood vessels.

Recent scientific studies have shown that chronic inflammation tends to happen prior to the onset of hypertension. Hypertension is associated with inflammation; however, whether inflammation is a cause or effect of hypertension is not well understood. C-reactive protein , or CRP is a very common inflammatory marker in blood vessels and serves as an important measurement for heart disease risk.  This study, showed that subjects with a CRP of greater than 3 mg/l were at an increased risk of developing hypertension, compared to those subjects with a CRP of less than 1mg/l.

Salt/Sodium Controversy

For decades, doctors have been preaching about avoiding sodium, because it was considered a contributing factor in high blood pressure. Salt can cause the body to retain water. When that happens, blood volume goes up and blood pressure goes up.

The uncertainty about the role sodium plays in blood pressure stems from the fact that many of the controlled, well-run scientific studies have been inconclusive regarding the effects of salt on hypertension. For example, some studies have even found a slight increase in health issues from low-salt diets. A recent review of seven studies on sodium and heart disease found that a moderate reduction in salt intake did not reduce a person’s risk of dying or having heart disease.

Highly processed foods are often loaded with salt and full of high fructose corn syrup, chemical preservatives, starchy fillers, and other junk. So, it’s tough to just single out the sodium in these processed foods as being the culprit behind high blood pressure.

Fructose or high fructose corn syrup is in nearly all conventionally processed foods, sodas, juice drinks, and other packaged foods. Fructose is thought to also contribute to the sodium issue.

Dietary fructose causes the kidneys to increase salt absorption, thereby making the body retain more fluids. If you get rid of the high fructose corn syrup, salt in the diet becomes less of an issue.

Up to 75-80% of the sodium ingested by people in North America and Europe comes from processed food. This should come as NO surprise! Only 10-15% of total dietary sodium comes from adding it to food cooked at home. So the key is to avoid processed foods.

The best type of salt to add to foods is pure sea salt or Himalayan salt which has a healthy balance of mineral in it to offset the sodium content.

Electrolyte Imbalance

Electrolytes are essential minerals in the body necessary to stay alive. They conduct electricity are absolutely vital for a number of bodily functions. Electrolytes must exist in a very delicate balance in the body in order to help the body function properly. If this delicate balance gets out of whack, the result is a variety of potentially serious health issues.

Sodium and potassium balance each other, much like a teeter totter. Too much salt depletes potassium, and too much potassium depletes salt. Processed and packaged foods are high in sodium, while potassium is found in fresh vegetables and fruit, so eating lots of vegetables will help you get the potassium you need and help balance out sodium.

Instead of obsessing over sodium, concentrate on eating whole, organic, unprocessed foods that include an abundance of veggies and fruit. Most all veggies and fruit are loaded with potassium which help the body eliminate excess sodium and lower blood pressure.

A diet high in sodium usually means a diet too high in processed foods. A diet high in potassium means you are eating lots of fresh, whole, healthy, REAL foods—which is good for your health, and your blood pressure.

Alcohol

Medical professionals tell their patients to cut back on drinking to lower blood pressure. However, the media and other ‘health experts’ are constantly telling us that alcohol is beneficial to health. So, at what point does alcohol become BAD for us?

The most recent findings about the association between alcohol drinking and hypertension show that it is ‘dose-related’. The greater the amount of alcohol consumed, the greater the rise in blood pressure and hypertension risk. This corelates with many other large studies whose results show that people who report daily intake of only 3 drinks had a higher than average blood pressure reading.

Red wine, white wine, beer and hard liquor all seem to increase blood pressure, with no difference as to the type of alcohol. While red wine does have some health benefits, they do not extend to blood pressure benefits.

Coffee and Caffeine

Coffee, along with other caffeinated beverages such as tea and soft drinks, is heavily consumed worldwide. It is reported that about 80% of adults around the world consume coffee, tea or soda with caffeine.

Way back in 1934, caffeine was found to have an effect on blood pressure, so this is not a new topic. Generally, it is found that the caffeine in coffee and other beverages can cause a short but sometimes dramatic rise in blood pressure—but more so among people who do not normally drink coffee or caffeinated beverages. In studies on people who drank coffee on a regular basis, caffeine only seems to cause a temporary increase of 1-2 points, both systolic and diastolic.

Coffee, especially good organic coffee, grown at high altitudes, is full of antioxidants, and has been shown to be especially beneficial for health, fighting cancer, heart disease and diabetes, as well as anti-aging. However, if you have high blood pressure, ask your doctor if you should limit your coffee drinking.

Stress

Stress is our primal ‘fight or flight’ response – our hearts beat faster, our breathing increases, blood sugar is released in our system for easy access, and our peripheral blood vessels constrict. All to make us ready to run for our lives. Unfortunately, our daily lives are full of stress, but we never really need to ‘run’ for our life.

Stress can definitely cause hypertension when the blood vessels constrict. When one stressor is combined with other stressors—work, bills, kids, health issues, etc. the effect becomes multiplied.

Other diet and lifestyle behaviors that people use to deal with stress like drinking alcohol, poor sleep, overeating, smoking, etc. may also be part of the cause of the higher blood pressure readings. Better stress relievers including healthy eating, hiking, running, cycling, camping, meditating, or yoga, may not only be better for your health overall, but actually relieve your stress better as well.

Natural Ways to Lower Blood Pressure

There are many effective and natural ways to lower blood pressure, including lifestyle changes, dietary changes, exercise and stress reduction. On top of those things, the best way to address blood pressure issues is to add healthy supplements that relax the blood vessels, increase nitric oxide in the blood, and decrease inflammatory factors. There are literally dozens of supplements that can help, but here are the top ones that offer the biggest bang for your buck and your health—

Magnesium- It is estimated that 80-90% of the population is deficient on this very vital mineral. Magnesium is one of the essential minerals we need to maintain health.

Most medical practitioners will even admit that magnesium is beneficial if you ask them. Numerous studies have shown a positive connection between magnesium supplementation and a lowering of blood pressure.

The standard dose of magnesium supplementation is 200-400mg per day. It is best to start with small doses and increase gradually to avoid side effects.

Potassium-Potassium will also help to balance out the negative effects of salt or sodium. Potassium helps to pull out excess sodium in the body, which in turns helps to reduce fluid in the body. People with high blood pressure who eat a diet high in potassium will have an average of about a 7-point drop in systolic blood pressure and a 2-point drop in diastolic. Because your body is effectively filtering out sodium and extra fluids, this lowers blood pressure, similar to what prescribed diuretics do. And, if you are eating a diet high in vegetables and fruit you probably won’t even need to take a potassium supplement, because veggies and fruit contain large amounts of potassium.

Curcumin- Curcumin, the active ingredient in turmeric, has been hailed as one of the most powerful anti-inflammatory supplements available. Many studies have shown that curcumin is highly protective for the heart and blood vessels, helping to reduce blood pressure.

The renin-angiotensin system is the body’s hormonal system in the kidneys that regulates blood pressure. Curcumin helps reduce hypertension by regulating the angiotensin receptors that relax blood vessels. Turmeric has been shown to be as effective as some blood pressure medications. Turmeric is considered safe when used appropriately and according to the label. According to Dr. Andrew Weil, M.D.,

“Adults can take 400 to 600 mg of turmeric extract three times per day or as directed on the product label. The dried spice is not effective for treating specific conditions but is good for general health.”

Avoid taking if you are pregnant, nursing or have liver disease.

Resveratrol—Resveratrol is known as the anti-aging substance found in red wine and other dark skinned fruits. Resveratrol is a powerful antioxidant and a potent polyphenol to protect against free radical damage.

Previous health studies have looked at resveratrol as having properties that protect blood vessels. In this study, resveratrol is looked at as an agent to help lower blood pressure and to help create better blood vessel function. Resveratrol increases the amount of nitric oxide in the blood, which is a very strong vasodilator (increases size of blood vessels to lower blood pressure). Increased dilation of the blood vessels in turn reduces resistance to blood flow, which in turns lowers blood pressure. Standardized supplements for resveratrol come in 20mg to 100mg capsules. It is recommended by most health practitioners to stick with the lower dosage of 20 mg.

Omega 3’s—Omega 3’s are well-known for their benefits for the cardiovascular system, and these benefits extend to blood vessel health as well. Omega 3 fatty acids have been found to reduce blood pressure as effectively as other lifestyle changes including exercise, sodium reduction, and alcohol limitation, according to an analysis of several studies, published in the American Journal of Hypertension. Study findings also showed that those people with the highest measurable serum levels of omega 3 fats had the lowest blood pressure readings.

The fish oil may work by improving blood vessel function and reducing inflammation, among other things. It takes about 1000-2000 mg a day of omega 3’s to those who already have high blood pressure to reduce their numbers.

Paleo Diet and Blood Pressure

Primitive and traditional cultures that rely on the same diets as they did hundreds of years ago, had relatively no problems with blood pressure. This has increased dramatically in modern societies in part because of processed foods and sedentary lifestyle.

Following a Paleo/primal-style diet and eliminating wheat, corn, other refined grains, and sugar, can substantially reduce blood pressure. In addition, risk factors such as weight, waist circumference, C-reactive protein(CRP), glycated hemoglobin (HbA1c), blood pressure, glucose tolerance, insulin secretion, insulin sensitivity and lipid profiles also improve.

Researchers from the University of California San Francisco School of Medicine conducted a study on the possible benefits of a Paleo diet. In this well-designed study, Dr. Frassetto, a Health Sciences Clinical Professor at UCSF School of Medicine, found that only 10 days on a Paleo diet showed positive changes in blood pressure, cholesterol and blood sugar levels. The Paleo diet benefits for blood pressure did not surprise researchers since the diet was naturally low in sodium and high in potassium.

Top 5 Food that Help Reduce Blood Pressure

Beets—Beets have been found to contain a large amount of nitric oxide. Nitric oxide causes blood vessels to relax and open up, lowering blood pressure and helping the body carry more oxygen to parts of the body where it is needed–like muscles, your heart and your brain.

Watermelon—Watermelon can be a highly effective blood pressure reducer. Watermelons contain lycopene, which is a powerful anti-inflammatory and antioxidant, known for protecting the cardiovascular system, bone health, and preventing cancer. Watermelon also contains citrulline, which is an amino acid. Citrulline from watermelon, especially the white part of watermelon, is converted into arginine which helps create nitric oxide to open up blood vessels.

Garlic—Garlic is an amazing food for so many reasons. It contains sulfur compounds, amino acids, massively powerful antioxidants, and tons of vitamins and minerals. It also contains allicin, the kingpin of these natural chemical compounds. Allicin helps reduce blood pressure and prevent heart disease. Garlic also contains unique substances that work like the popular angiotensin-converting enzyme (ACE) inhibitors. The gamma-glutamylcysteine in garlic is a natural ACE inhibitor without the negative side effects of the pharmaceutical ACE inhibitors.

Note:  If you are taking a blood thinner or ACE inhibitor for blood pressure, be sure to consult your physician before beginning garlic supplements

Pomegranate Juice—Pomegranate is another healthy food that has true medicinal qualities, without the negative effects. Pomegranates contain powerful polyphenols that have very strong antioxidant, anti-inflammatory abilities. Scientific studies actually show pomegranate juice’s powerfu blood pressure-lowering ability. Both short- and long-term studies show pomegranate’s power to lower blood pressure. Avoid pomegranate juices that contain added sugars.

Green Tea—Already well known as a healthy beverage to drink, add green tea to the list of natural foods that have a medicinal-like effect on high blood pressure. Green tea contains many powerful polyphenol antioxidants that are known for their health-protective benefits. One of green tea’s most powerful flavonoids, EGCG (Epigallocatechin gallate) is responsible for its ability to counteract a variety of diseases and health conditions. Best results occur when drinking about 3-4 cups of high quality green tea a day.

Important Lifestyle Modifications to Lower Blood Pressure

Exercise

There are a few other lifestyle modifications that have a dramatic effect on blood pressure. One of those is regular exercise. Exercise has been shown to be highly effective on lowering blood pressure, even in patients who have what is termed “resistant hypertension”, which means the patient has high blood pressure and is on 3 or more medications to lower it.

More Sex!

Research suggests a link between sex and lower blood pressure. This effect can be because of the calming brain chemicals released after sex for both parties involved, including serotonin, oxytocin, vasopressin, nitric oxide and prolactic.

Testosterone, a sex hormone power player for both men and women, could also be key in lowering blood pressure and reducing stress. Studies have shown a link between low testosterone and high blood pressure, while the spikes in testosterone associated with sexual activity might help lower blood pressure.

Meditation

Meditation is a calming way to increase serotonin, slow the heart rate, induce positive thoughts and lower blood pressure, but meditation alone will not help those with hypertension or prehypertension. However, mediation in conjunction with other positive lifestyle changes can help.

Biofeedback

Biofeedback has been shown to help lower blood pressure as well as slowing the heart rate, but unless you address the underlying causes discussed above, biofeedback will not lower blood pressure long term, only temporarily.

Conclusion

High blood pressure and diagnosed hypertension remain a risk factor for heart disease and strokes and can have very serious consequences if left unchecked.

Following necessary lifestyle changes, dietary changes and adding in specific foods and supplements can help to lower blood pressure to healthy levels, possibly without medical intervention. Any significant dietary or lifestyle changes should be discussed with your physician, and careful monitoring of blood pressure should be followed. Some blood pressure medications may need to be modified or reduced.

Following these important guidelines can significantly help lower blood pressure regardless of how high it is. In addition, these lifestyle changes will also help to lessen risk of cardiovascular events, strokes, cancer and obesity.

Lastly for today, make sure to see this amazing video resource for your heart health…

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– They smoke even in their 70s…

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https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/expert-answers/blood-pressure/faq-20058543
http://hyper.ahajournals.org/content/43/4/724
http://hyper.ahajournals.org/content/33/2/647?ijkey=ab1b2aba91b9ec04f0cd14e6299473cc1fd7619b&keytype2=tf_ipsecsha
https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/stress-and-high-blood-pressure/art-20044190
https://chriskresser.com/pills-or-paleo-reversing-high-blood-pressure/
https://www.ncbi.nlm.nih.gov/pubmed/27195814
https://www.ncbi.nlm.nih.gov/pubmed/23558164
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4857140/

The post The Blood Pressure Fix appeared first on thenutritionwatchdog.com.

By: Catherine Ebeling & Mike Geary
Co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

The overlooked and much maligned onion has been around since ancient times and was most likely a dietary staple of our prehistoric ancestors.  It is often avoided because of its pungent odor and taste, along with the after effect of “onion” breath. The strong smell and taste come from the Sulphur-containing compounds in onions which are also responsible for the amazing health benefits in onions.

Onions don’t usually get the spotlight for being a glamorous and trendy ‘superfood’, but surprisingly enough, the humble onion is most definitely a superfood in its own right. You know the saying, “An apple a day…”, well it should be, “An onion a day keeps the doctor away!”

Onions are in the same family of root vegetables as garlic (a known superstar), shallots, leeks and scallions. They are a great source of B vitamins, especially B6, B1, folate, and biotin. They also contain copious amounts of vitamin C, manganese, copper, phosphorus, potassium and a massive amount of phytonutrients and antioxidant polyphenols. Some of the standout phytonutrients include quercetin, and allyl disulphide. Onions contain even more powerful polyphenols than their cousins, garlic and leeks, as well as tomatoes, carrots and red bell peppers.

These antioxidants make onions a natural anti-histamine (similar to medicine for colds and allergies), anti-inflammatory, and antioxidant. The powerful polyphenols in onions benefit the whole body, and make them extremely effective in preventing or fighting diabetes, cancer, cardiovascular disease and neuro-muscular diseases.

One of the primary polyphenol antioxidants in onions is Quercetin. Quercetin is an anti-inflammatory ingredient that not only protects against heart disease, blood clots, hypertension, urinary disease, prostatitis, and cancer, but also is one of the most powerful and natural anti-histamines, helping to prevent or lessen allergic reactions and asthma.

According to The World’s Healthiest Foods, onions are one of the the top ten foods for quercetin content, although it varies according to the type of onion, and growing conditions. And quercetin absorption from onions in the body twice as much as other foods that contain quercetin, like green tea and apples, as reported by Dr. Mercola, according to information from Wageningen Agricultural University, Netherlands.

Anti-Cancer Medicine

The National Onion Association considers onions a major dietary anti-carcinogen. Onions, like garlic and other allium vegetables are warriors against many types of cancer including: breast, ovarian, and uterine cancers, laryngeal, esophageal, gastric, colon, renal and prostate cancers. This is due in part from the quercetin, as well as the sulphur compounds such as: diallyl disulfide (DDS), S-allylcysteine (SAC), and S-methylcysteine (SMC). Although the exact physiology is not known, it is thought that these compounds inhibit tumor growth and gene mutations, while fighting free radicals.

While ‘moderate’ (1-2 times a week), consumption of onions helps fight these cancers, the best practice is about a half cup serving or so of onions daily. It’s not really that hard to throw some green onions (scallions) into your eggs in the morning, add some sliced red onion to your salad at lunchtime and munch on fresh salsa (with onions) at dinnertime. Cooking does not take away the onion’s nutrient power, so simmering onions into your soup and cooked dishes still gives you plenty of health benefits.

Onions, like garlic, go a long way towards helping prevent heart attacks, strokes and blood clots. The sulphur compounds in onions are very efficient in preventing clumping of blood platelets which result in clots, meaning they are highly effective in preventing heart disease, strokes, and blood clots in other parts of the body (peripheral vascular disease). Allium and allyl disulphide also help to create more flexible blood vessels which result in lower blood pressure. Onions have also been shown to help lower triglycerides and LDL cholesterol, especially when eaten as part of a diet high in vegetables and fruit.

Anti-inflammatory Effects

Quercetin maintains top level status as an anti-inflammatory, along with its anti-histamine properties. This means it helps with most inflammatory conditions, including asthma, allergies, arthritis, heart disease, Alzheimer’s, cancer, and more. Onionin A, one of the Sulphur compounds, inhibits macrophage formation that trigger immune reactions and inflammatory responses, helping those with autoimmune conditions as well.  If you want to read more about fighting inflammation in your body, this article shows you the #1 inflammation fighting fruit that you can eat.

Bone, Connective Tissue, Gut Health, and Diabetes Benefits

Several human studies have shown that frequent (daily) consumption of onion can actually help to increase bone density in post-menopausal women, and help prevent fractures related to osteoporosis. What’s more, the high sulphur content of onions helps to strengthen and support strong connective tissue in the body including tendons, ligaments, cartilage and collagen—and even hair.

Onions supply healthy antibacterial properties, helping to prevent everything from cavities and gum disease, to ulcers from h. pylori and food-borne illnesses. Studies have shown onions to be effective against streptococcus strains and porphyromonas gingivalis among other bacteria, especially from fresh, raw onions. So add fresh onions to your salads, salsas, and picnic food to help ensure you don’t get sick!

Onions contain a prebiotic fiber, inulin, that helps to feed and encourage the growth of healthy gut bacteria which creates a stronger immune system, assists in healthy absorption and assimilation of food, and actually helps your mood and brain function. Inulin is also thought to be responsible for helping to prevent obesity and lower your risk of diabetes.

In those with type 2 diabetes, inulin helped to improve blood sugar reactions and maintain a more stable glucose level. Another compound in onion, allium cepa, was shown to have a significant effect on lowering blood sugar in another study with rats, although more research needs to be done.

Sleep and Mood

Onions have a positive effect on sleep and mood as well, due to the folate content in them. In fact, it is thought that onions may help with depression, by decreasing the amount of homocysteine, an inflammatory agent in the body. Besides being dangerous for heart and blood vessels, excess homocysteine may also interfere with brain hormones such as serotonin, dopamine, and norepinephrine, all of which are ‘feel-good’ hormones. These hormones also have a huge effect on sleep and appetite as well.

Colds and Flu

Native Americans recognized the power of the onion to treat colds and flu and have used it for years and years. Even the World Health Organization recognizes the power of onions for coughs, congestion, bronchitis and respiratory infections. Onions have also been used for hundreds of years as a remedy for colic and vomiting.

How to Choose Onions

Different onion varieties contain different levels of nutrients and polyphenol content. Shallots have the highest level of of polyphenols, but yellow onions have the highest flavonoid content. As a general rule of thumb, like most vegetables, the brightest and deepest coloring contains the most nutrients overall, so consuming red onions will give you the biggest bang for your buck!

Be sure to choose organic onions if you can, as conventionally grown onions are often irradiated to prevent them from sprouting—which also kills some of the beneficial nutrients. And speaking of nutrients, did you know that most of those powerful antioxidants are more concentrated in the outer layers? So when you peel an onion, only peel off the outermost papery layer to avoid throwing away the best parts of the onion. I actually chop up and use even the outer layer if I am making soup.

Live to 100 with onions?

One other thing about onions… I recently read about a longevity study that surveyed a large number of centenarians (people that live to 100 and beyond), and one of the common traits they found in the survey was that centenarians seemed to eat a lot of onions!  Just further proof that onions are a powerful superfood worthy of addition to your daily meals… I like to have them in my scrambled eggs, diced up in salmon or tuna salad, and sautéed with mixed veggies at dinner!

Introducing onions and other anti-inflammatory foods into your daily diet is a great idea. But, did you know you may have this one food already in your kitchen…

The most anti-inflammatory food in the world

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 prescription 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 =>

Read These Articles Next:

2 Simple steps to REMOVE visceral belly fat (the deadliest type)

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References:

National Onion Association, Greely Colorado 2011. https://www.onions-usa.org/

Dorant, Van Den Brandt, Goldbohm, Sturmans, Gastroenterology, “Consumption of Onions and a Reduced Risk of Stomach Carcinoma,” 1996.
2 http://www.sciencedirect.com/science/article/pii/S0278691503003508, Antimutagenic, antioxidant and free radical scavenging activity of ethyl acetate extracts from white, yellow and red onions, Aug. 2012

Mercola, What’s new and beneficial about onions, April 2014 http://articles.mercola.com/sites/articles/archive/2014/04/12/onion-health-benefits.aspx

Onions, World’s Healthiest Foods, http://www.whfoods.com/genpage.php?tname=foodspice&dbid=45
Anya V, The Magic Onion: Things You Didn’t Know Onions Could Do, Living Traditionally, http://livingtraditionally.com/the-magic-onion-things-you-didnt-know-onions-could-do/, November 2015.

Onions, Wikipedia, https://en.wikipedia.org/wiki/Onion
Ware, Megan, RDN, LD, Onions: Health Benefits, Nutritional Information, Medical News Today, September 2015

Onion extract may improve high blood sugar and cholesterol, Science Daily News, March, 2015

The post Onions & your gut health, longevity, cancer, and more! appeared first on thenutritionwatchdog.com.

Today’s blog is republished from my friends at TheAlternativeDaily, and I wanted to share it on our blog here because its a really interesting way to get a couple more superfoods into your daily diet, and fight inflammation in your body…

By Stephen Seifert, TheAlternativeDaily.com

Starting the day with your morning routine may suit your needs just fine. A bit of yoga, maybe meditation, a shower, a healthy breakfast with organic coffee, and then out the door. Does this sound familiar? If so, your morning routine is already exceptional, but we have a mighty elixir that can compliment your regimen wonderfully.

You may have heard that warm lemon water will get those pipes working in the morning and optimize your health. You may even drink warm lemon water with Himalayan salt, or warm lemon water with honey in the morning. However, have you heard of warm lemon water combined with honey, cinnamon, and the most essential ingredient to this morning elixir, turmeric? If you have yet to try this one, you may be missing out on an excellent way to begin your day. All-natural lemon and turmeric are especially powerful ingredients that boast a wealth of beneficial properties.

Lemons offer a tasty, tart flavor with many health-promoting properties. According to a study published in the Chemistry Central Journal (2015), lemons possess a treasure trove of natural metabolites. The study authors state, “Citrus fruits exhibit plentiful bio-activities including antioxidant, anti-inflammatory, anti-cancer, antimicrobial and anti-allergy activities, as well as cardiovascular effect, neuroprotective effect, hepatoprotective effect, obesity control, etc.” Lemons are indeed a healthy ingredient to enjoy at the beginning of the day. However, when you couple lemon with turmeric, your health and wellness benefits increase significantly.

One active ingredient in turmeric, curcumin, has been the focus of several academic studies.

Curcumin may alleviate inflammation: According to research from the Department of Stomatology at the University of California, San Francisco, curcumin possesses anti-inflammatory properties. The research, published in the Journal of Alternative and Complementary Medicine (2004), found that curcumin, “may exert its anti-inflammatory activity by inhibition of a number of different molecules that play a role in inflammation.”

Curcumin’s anticancer potential: Curcumin may play a vital role in cancer prevention, according to a study published in BioMed Research International (2014). Previous research has highlighted curcumin’s antioxidant, antibacterial and antitumor properties, according to the study, which concluded, “Curcumin, a vital constituent of the spice turmeric, is an alternative approach in the prevention of cancer.”

Therapeutic applications of curcumin: According to a review study published in the AAPS Journal (2013), “curcumin has shown therapeutic potential against a number of human diseases,” including multiple types of cancer, inflammatory bowel disease, irritable bowel syndrome, arthritis, peptic ulcers, psoriasis, H. pylori infection, Alzheimer’s disease, acute coronary syndrome, atherosclerosis, diabetes, and respiratory tract infections.

The Turmeric and Lemon Morning Elixir

1 serving
Prep Time- 5 minutes
Cook Time- no cooking

Ingredients
What you’ll need…
1/2 of a lemon, squeezed for juice
1/4 – 1/2 tsp turmeric
1/2 tsp honey
1/4 tsp cinnamon powder
1 cup warm water, and/or coconut milk (the coconut milk adds healthy fats, and helps absorption of turmeric)

How to make it…

Mix the lemon juice, turmeric and honey into your cup of warm water or milk. You will want to stir these ingredients well. Add cinnamon on top and continue to stir your morning elixir as you drink it — this will ensure that the turmeric does not settle at the bottom of your cup.

Turmeric with its main active ingredient, curcumin, may be that one healthy addition to your morning routine you’ve been looking for, and can help you fight inflammation in your body.  I enjoy this elixir nearly every morning with fruit, which adds a sweet, delicious twist.

What healthy alternatives get your morning off to a perfect start?

Note from The Nutrition Watchdog:

If you take turmeric or curcumin your joints and inflammation, check this out from our friends at UpWellness. They have come up with something that takes care of both….

Doctors were stunned to discover that a remote Himalayan tribe had almost zero cases of joint or knee pain.

And that’s despite a diet rich in cheese and red meats, and drinking copious amounts of alcohol (all things that are supposed to make knee pain and inflammation worse).

Their secret?

A simple, 30-second trick they practice at 6:45 each morning that can not only prevent — but reverse creaky and stiff knee joints. Here’s how to do it:

>> 30-second Himalayan practice “cures” knee and joint pain (try it tonight)

Read These Articles Next:

1 Simple trick to REVERSE your Diabetes, naturally (while getting off drugs ASAP)

2 Simple steps to REMOVE visceral belly fat (the deadliest type)

The #1 WORST exercise for aging (stop doing it!)

Sources:
http://online.liebertpub.com/doi/abs/10.1089/107555303321223035
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3886164
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4176907
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3535097
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4690266

The post Fight Inflammation with This Turmeric and Lemon Morning Elixir appeared first on thenutritionwatchdog.com.