Can Our Bodies Make Our Own Vitamins?

Vitamins are substances needed by everybody in small amounts to stay healthy. The human body can make its own vitamin D in the skin when it is exposed to sunlight, and friendly bacteria in the gut provide small amounts of vitamin K. Animals can make their own vitamin C, though unfortunately humans cannot. People need to get all the rest of the required vitamins from eating a healthy, balanced and varied diet.

Vitamin D

The only vitamin that the human body can make on its own is vitamin D. The action of the sun on the skin turns a compound called 7-dehydrocholesterol into a form of vitamin D called vitamin D3 (cholecalciferol). According to the Mayo Clinic in the USA, about 15 minutes of sun exposure on the skin a couple of times a week is enough to create the required levels of vitamin D. Vitamin D helps the absorption of calcium and maintains healthy bones and teeth (see 'Vitamin D').

People who do not get enough sun exposure, for example people who are bedridden, who have to keep entirely covered up outside for cultural or religious reasons, or who have dark skins but live in northern climates (especially during the winter) can find their levels of vitamin D dropping too low.

According to the World Health Organisation, adults need an average of 5-10 mcg of vitamin D daily, though the body can store this for a while, as vitamin D is a fat-soluble vitamin. Good food sources of vitamin D include oily fish, eggs and dairy.

Vitamin K

While the human body cannot make vitamin K on its own, the friendly bacteria in the gut can make vitamin K2 (menaquinone or menatetrenone). People on high doses of antibiotics can become deficient in vitamin K, because the drugs destroy the friendly gut bacteria. Doctors give newborn babies injections of vitamin K, as their guts have not yet been colonised with the right friendly bacteria.

Vitamin K is important to help blood clotting (see ‘Other Vitamins’), and may also be needed to keep bones strong and healthy. According to the World Health Organisation, adults need an average of 55-65 mcg of vitamin K daily, though the body can store this for a while, as vitamin K is a fat-soluble vitamin. Good food sources of vitamin K include vegetable oils, green leafy vegetables and wholegrains.

Vitamin B3 (niacin)

Many animals, including humans, can convert the amino acid tryptophan (found in foods rich in protein) to vitamin B3. This takes place in the liver, which makes 1 mg of vitamin B3 from 60 mg of tryptophan. Vitamin B3 helps release energy from food (see 'The Importance of B Vitamins'). According to the World Health Organisation, adults need 1.3-1.7 mg vitamin B3 a day, and it is found in meat, wholegrains, legumes and peanuts.

Vitamin C

Vitamin C acts as an antioxidant, helps keep cells healthy, and helps people absorb iron from food (see ‘Getting the Right Amount of Vitamin C’).

Most animals can make their own vitamin C, except apes (which includes humans), monkeys, tarsiers, bats, guinea pigs, some birds and some fish. According to the World Health Organisation, adults need 45 mg of vitamin C daily, and they must get this from food every day, as vitamin C is a water-soluble vitamin, so is not stored in the body. Eating five portions of a variety of fruit and vegetables a day should supply the required amount of vitamin C.

The vitamin requirements for people change as they get older, and the requirements generally increase from birth to old age.

Water-Soluble Vitamins

The human body does not store water-soluble vitamins, so these are needed in the diet every day.

Vitamin B1

Vitamin B1, also known as thiamine or thiamine, keeps nerves and muscles healthy, and helps release energy from food. Good sources of vitamin B1 include pork, fruit and vegetables, dairy, milk, eggs and wholegrains.

• Infants (0-12 months) need 0.2-0.3 mg/day
• Children (1-9 years) need 0.5-0.9 mg/day
• Adolescents (10-18 years) need 1.1-1.2 mg/day
• Adults (19-65 years) need 1.1-1.2 mg/day
• Elderly people (65+ years) need 1.1-1.2 mg/day

Vitamin B2

Vitamin B2, also known as riboflavin, keeps skin, eyes, the nervous system and mucous membranes healthy, and helps produce steroids and red blood cells. Good sources of riboflavin include dairy, eggs, rice and mushrooms.

• Infants - 0.3-0.4 mg/day
• Children - 0.5-0.9 mg/day
• Adolescents - 1.0-1.3 mg/day
• Adults - 1.1-1.3 mg/day
• Elderly people - 1.1-1.3 mg/day

Vitamin B3

Vitamin B3, also known as niacin or nicotinamide, keeps the nervous and digestive system healthy and releases energy from food. Good sources include meat, offal, fish, dairy, eggs, wholegrains, peanuts and legumes.

• Infants - 2-4 mg/day
• Children - 6-12 mg/day
• Adolescents - 16 mg/day
• Adults - 14-16 mg/day
• Elderly people - 14-16 mg/day

Vitamin B5

Vitamin B5, also known as pantothenic acid, helps release energy from food. Good sources include meat, vegetables, wholegrains and eggs.

• Infants - 1.7-1.8 mg/day
• Children - 2.0-4.0 mg/day
• Adolescents - 5.0 mg/day
• Adults - 5.0 mg/day
• Elderly people - 5.0 mg/day

Vitamin B6

Vitamin B6, also known as pyridoxine, helps from haemoglobin in blood and releases energy from food. Good sources include meat, fish, wholegrains, eggs, vegetables, soya beans, peanuts and dairy.

• Infants - 0.1-0.3 mg/day
• Children - 0.5-1.0 mg/day
• Adolescents - 1.2-1.3 mg/day
• Adults - 1.3-1.7 mg/day
• Elderly people - 1.5-1.7 mg/day

Vitamin B7

Vitamin B7, also known as biotin, helps release energy from food. Good sources include offal, eggs, fruit and vegetables.

• Infants - 5-6 mcg/day
• Children - 8-20 mcg/day
• Adolescents - 25 mcg/day
• Adults - 30 mcg/day
• Elderly people - 30 mcg/day

Vitamin B9

Vitamin B9, also known as folic acid, helps form blood, and prevents spina bifida in unborn babies. Good sources include vegetables, wholegrains and legumes.

• Infants - 80 mcg/day
• Children - 150-300 mcg/day
• Adolescents - 400 mcg/day
• Adults - 400 mcg/day
• Elderly people - 400 mcg/day

Vitamin B12

Vitamin B12, also known as cyanocobalamin, helps make blood, keeps the nervous system healthy, and releases energy from food. Good sources include meat, seaweed, dairy, fish and eggs.

• Infants - 0.4-0.7 mcg/day
• Children - 0.9-1.8 mcg/day
• Adolescents - 2.4 mcg/day
• Adults - 2.4 mcg/day
• Elderly people - 2.4 mcg/day

Vitamin C

Vitamin C, also known as ascorbic acid, keeps cells healthy and helps the absorption of iron. Good sources include fruit and vegetables.

• Infants - 25-30 mg/day
• Children - 30-35 mg/day
• Adolescents - 40 mg/day
• Adults - 45 mg/day
• Elderly people - 45 mg/day

Fat-Soluble Vitamins

The human body stores fat-soluble vitamins, so while these are needed regularly, they are not needed in the diet every day.

Vitamin A

Vitamin A, also known as retinol, carotene or tretinoin, helps vision, and keeps skin and the immune system healthy. Good sources include dairy, eggs, oily fish and liver.

• Infants - 375-400 mcg/day
• Children - 400-500 mcg/day
• Adolescents - 600 mcg/day
• Adults - 500-600 mcg/day
• Elderly people - 600 mcg/day

Vitamin D

Vitamin D, including vitamin D2 (also known as ergosterol or ergocalciferol); vitamin D3 (also known as cholecalciferol or calcitriol); vitamin D4 (also known as dihydroergocalciferol); and vitamin D5, helps keep bones and teeth healthy by regulating calcium. Good sources include oily fish, eggs and liver, and sunlight.

• Infants - 5 mcg/day
• Children - 5 mcg/day
• Adolescents - 5 mcg/day
• Adults - 5 mcg/day
• Elderly people - 15 mcg/day

Vitamin E

Vitamin E, also known as tocopherol, protects cell membranes. Good sources include plant oils, nuts and seeds.

• Infants - 2.7 mg/day
• Children - 5.0-7.0 mg/day
• Adolescents - 7.5-10.0 mg/day
• Adults - 7.5-10.0 mg/day
• Elderly people - 7.5-10.0 mg/day

Vitamin K

Vitamin K helps blood clotting. Good sources include the gut bacteria, as well as green leafy vegetables, vegetable oils and wholegrains. Infants are given an injection of vitamin K at birth.

• Infants - 5-10 mcg/day
• Children - 15-25 mcg/day
• Adolescents - 35-55 mcg/day
• Adults - 55-65 mcg/day
• Elderly people - 55-65 mcg/day

The figures for daily requirements in this article are from the World Health Organisation report ‘Vitamin and mineral requirements in human nutrition (Second edition), published in 2004.

 Source: www.explorevitamins.co.uk

What Common Foods May Kill Multi-Drug Resistant Cancers?

The GreenMedInfo database has assembled more than 60 articles and studies regarding what food substances can help kill cancers, including those that are resistant to treatment with drugs.

Curcumin (the primary polyphenol within turmeric) was by far the #1 food, with 27 studies attesting to its efficacy. Paprika came in at #2 with 6 studies. Other food substances that were shown to have an effect include:

• Carotenoids
• Lycopene
• Sulforaphane
• Flavonoids
• Zeaxanthin

Cancer is, by and large, a man-made disease, the result of veering too far away from the healthy lifestyles of our ancient ancestors. Avoiding health-sustaining diets and activities, while embracing a highly unnatural lifestyle and continually dousing your insides and outsides with excess chemicals is what causes many cancers to develop, which is why what you eat is so important to avoiding this top killer.

Just as it's widely known that certain foods -- such as fructose and processed meats -- contribute to cancer, other foods can help prevent it and still others may actually kill cancerous cells, including those that are resistant to drug treatment.

The Problem with Multi-Drug Resistant Cancer

You've probably heard about the problems with drug-resistant bacteria like methicillin-resistant Staphylococcus aureus (MRSA). MRSA is much more dangerous than ordinary Staphylococcus aureus because it has become resistant to the broad-spectrum antibiotics commonly used to treat it, such as methicillin, oxacillin, penicillin and amoxicillin.

Just as bacteria can become resistant to antibiotics, cancer can become resistant to the drugs used to treat it, namely chemotherapy drugs. As stated in the journal Nature Biotechnology:

"Multidrug resistance, the principal mechanism by which many cancers develop resistance to chemotherapy drugs, is a major factor in the failure of many forms of chemotherapy. It affects patients with a variety of blood cancers and solid tumors, including breast, ovarian, lung, and lower gastrointestinal tract cancers.
Tumors usually consist of mixed populations of malignant cells, some of which are drug-sensitive while others are drug-resistant. Chemotherapy kills drug-sensitive cells, but leaves behind a higher proportion of drug-resistant cells. As the tumor begins to grow again, chemotherapy may fail because the remaining tumor cells are now resistant."

Using chemotherapy to target all cancers is somewhat of a shot in the dark, and is rarely the best option for cancer treatment anyway, as it usually typically doesn't cure cancer or extend life -- and it rarely improves quality of life. But adding to its downfalls is the fact that many cancers are now developing resistance to it, which makes its usefulness even more questionable.

What chemo does do, however, is expose your body to toxins that kill all cells that multiply and divide rapidly. This includes not only cancer cells, but also other rapidly multiplying and dividing cells, such as bone marrow, reproductive system cells and hair follicles.

These are powerful drugs that present an assault on your system -- one that your body must then overcome along with the cancer. An alternative form of treatment (or at the very least a complementary one) that is showing great promise is the potential to use food as your "drug" to naturally ward off and even treat diseases like cancer.

Can Food be Your Medicine?

GreenMedInfo has compiled research on 66 natural substances in food that have shown promise in treating multi-drug resistant cancer. These foods may not work for ALL cancers, so you have to be careful and also work with a knowledgeable health care practitioner who is experienced in treating cancer. Unfortunately, many are still in denial about the power each individual wields over their own health, and that preventing disease and even treating disease can be as simple as modifying your diet and lifestyle -- essentially, altering the environment of your body, to provide the best, most health-promoting growth medium possible for all your cells.

Part of the explanation for why food can have such a powerful influence on serious diseases such as cancer is due to its influence on a biological process called angiogenesis -- the process your body uses to build blood vessels. Cancerous cells, like all other cells in your body, cannot thrive without the oxygen and nutrients supplied by your capillaries.

Excessive angiogenesis (too many blood vessels) promote diseases such as cancer.

Most of us actually carry around microscopic cancer cell clusters in our bodies all the time. The reason why we all don't develop cancer is because as long as your body has the ability to balance angiogenesis properly, it will prevent blood vessels from forming to feed these microscopic tumors. Trouble will only arise if, and when, the cancer cells manage to get their own blood supply, at which point they can transform from harmless to deadly.

As our ancestors intuitively understood, nature has laced a large number of foods and herbs with naturally occurring inhibitors of angiogenesis, rendering them natural "anti-cancer medicines." Simply by consuming these anti-angiogenetic foods you can naturally boost your body's defense system and prevent blood vessels from forming and feeding the microscopic tumors that exist in your body at any given time.

Food can also be used therapeutically to target and treat specific cancers, such as the work of Dr. Nick Gonzalez, who uses three protocols -- diet, supplements and enzymes, and detoxification -- to treat cancer.

Curcumin: #1 Cancer Fighter

A number of different foods have shown anti-cancer effects, but many researchers consider the curcumin in turmeric to have the greatest potential in combating cancer -- and this is also the food that has the most supporting evidence on GreenMedInfo.

Curcumin currently has the most evidence-based literature supporting its use against cancer than any other nutrient. Interestingly this also includes the metabolite of curcumin and its derivatives, which are also anti-cancerous. Best of all, curcumin appears to be safe in the treatment of nearly all cancers, including multi-drug resistant cancers.

Much of curcumin's power seems to lie in its ability to modulate genetic activity and expression -- both by destroying cancer cells, and by promoting healthy cell function. It also promotes anti-angiogenesis, as discussed above. Researchers have also found that curcumin can affect more than 100 different pathways once it gets into the cell. More specifically, curcumin has been found to:

For instance, a study in Biochemical Pharmacology found that
"Curcumin I is the most effective MDR [multi-drug resistance] modulator among curcuminoids, and may be used in combination with conventional chemotherapeutic drugs to reverse MDR in cancer cells."
Separate research highlighting curcumin's effectiveness against multi-drug resistant cancer include:

• A study in Cancer Chemotherapy and Pharmacology found curcumin may be useful in the reversal of multi-drug resistance in pancreatic cancer chemotherapy.
• Research in Biochemical and Biophysical Research Communications revealed curcumin promotes programmed cell death in multi-drug resistant human lung cancer cells.

CAUTION

An important point and one you need to understand. Just because an herb is natural does not mean it will help. Some herbs and natural approaches can actually worsen cancer so you have to be very careful. Fortunately, curcumin is one of the only ones that appears to be universally useful. But if you want to use another herb you are strongly cautioned to seek an expert in these therapies. I have interviewed Donnie Yance, Dr. LaValley, Dr. Gonzalez, and Dr. Burzynski. These are examples of experts who could help walk you through the process of understanding which natural agents would be best for you.

What Other Foods Show Cancer-Fighting Potential?

Also high on GreenMedInfo's list of natural substances that may help fight mutli-drug resistant cancer were:

Carotenoids

Carotenoids are the compounds in your foods that give them that vibrant cornucopia of color, from green vegetables to red beets, to the spectacular yellows and oranges of your bell peppers.

There are more than 700 naturally occurring carotenoids, but most people are familiar with only a few. Many carotenoids are easily obtainable through a healthy diet rich in fresh organic produce, however one exception is astaxanthin, a little-known carotenoid believed to be the most potent antioxidant nature has to offer. Astaxanthin is difficult to get from dietary sources alone, but is worth learning more about due to its beneficial effects on human health.

Lycopene, another antioxidant carotenoid, gives tomatoes their red color, and works by fighting damaging free radicals in your body. It has also shown cancer-fighting potential, particularly for prostate cancer.

Sulforaphane and Indole-3-Carbinol

A compound found in broccoli and other cruciferous veggies, sulforaphane selectively targets cancer stem cells, and by doing so, it effectively prevents the cancer from spreading and/or recurring. This is something current chemotherapies cannot do, but food can!

Another component of broccoli and cruciferous veggies, indole-3-carbinol, halts the cell cycle in breast cancer cells without actually killing the cells. The cell cycle is a rigidly prescribed series of steps a cell must go through before it can divide in two, involving the duplication of the cell's contents and a final split.

If you can alter specific components of the cell cycle, you can stop the growth of cancer cells without killing normal cells. Indole-3-carbinol interferes with the cell cycle in a way that turns off a gene for an enzyme important in the cell's growth cycle.

Flavonoids

Flavonoids are natural chemicals found in plants, fruits and vegetables. They're actually the largest group of several thousand compounds belonging to the antioxidant-rich polyphenol family.

Flavonoids are further broken down into subclasses that you have likely heard of such as anthocyanins, flavonols, flavones, flavanones and flavanols. These terms, along with flavonoid and polyphenols (also called phytochemicals), are often used interchangeably in the literature, but they're broken into these different groups because they have varying chemical structures.

While all flavonoids are antioxidants, some have stronger antioxidant properties than others, depending on their chemical structure. Flavonoids are present in most all vegetables, including onions, broccoli and greens, as well as fruits such as apples, grapes and berries.

The Future of Cancer Treatment: Targeting Your Individual Genome

If you're looking for a diet that can help you lower your chances of developing cancer, follow the steps in my nutrition plan and work your way up to the advanced level. This is an excellent strategy for cancer prevention as well as reaching high levels of health in all areas.

However, for cancer treatment you may be better served by following a diet that is customized for your genome. This is the future of cancer treatment, and you can learn more about it in my recent interview with Dr. Stanislaw Burzynski and his son, Dr. Gregory Burzynski. They employ novel gene-target therapies in the treatment of cancer, which includes studying the patient's entire cancerous genome, analyzing some 24,000 genes in each cancer patient, in order to identify the abnormal genes.

Once identified, medications and complementary strategies such as diet and supplements are selected to treat these corrupted genes.

This can be important, as some supplements and foods -- although generally accepted as beneficial -- can make some cancers worse. But with gene-targeted therapy, genetic analysis is used to customize every aspect of the treatment. This customization also includes your diet, because as Dr. Burzynski says, "Diet is after all a combination of chemicals," meaning nutrients. For more information, please listen to the interview in its entirety, and also see my list of top strategies for cancer prevention to round out your knowledge.

Source: www.greenmedinfo.com

8 Reasons You're Tired All The Time

One of the top health problems I talk to people about is chronic fatigue or extremely low energy levels. From generalized fatigue to the more serious chronic fatigue syndrome (CFS), this epidemic of extreme tiredness is hitting a record amount of people. Chronic fatigue syndrome by itself affects more people than multiple sclerosis, lupus, and many forms of cancer. 

These statistics don't even take into account all the people struggling with daily low-grade fatigue. Fatigue also can be very dangerous, with around 20% of fatal car accidents involving driver fatigue. Many people will brush off their low energy levels as just part of getting older, which makes it difficult to distinguish between what is common and what is "normal." 

While fatigue is common, it's certainly not biologically normal. This false assumption makes many people settle for feeling lousy and tired most of their lives. Fatigue can affect every aspect of your life: your family, friends, job and activities will suffer. In this article I want to share with you the eight main culprits of chronic fatigue that I see in my practice and tips on how to overcome it:

1. Macronutrient Imbalances

Macronutrients are fats, proteins and carbohydrates. Your body runs on these three macronutrients, and we need proper ratios of each one to suit your diet and lifestyle.

One of the most common macronutrient deficiencies in the West is low fat consumption. Since the latter part of the 20th century, fat has been cut out of the standard American diet and that caloric deficit has been replaced with refined carbohydrates, specifically grains. When you're in sugar-burning mode, you get the inevitable sugar crash, leaving you with mood swings, irritability, weight loss resistance, and fatigue.

When I refer to fat, I'm not talking about margarine or some other kind of bad fat. Coconut oil, avocados, eggs, and, if you eat meat, grass-fed beef and wild-caught salmon, are all great forms of whole food fat for your energy! From a biochemical standpoint, your body's best and slowest-burning form of energy is fat. Furthermore, your brain is made of 60% fat and 25% cholesterol, so nourishing that precious organ is the cornerstone to overcoming fatigue. Although more rare, inadequate amounts of protein and carbohydrates will also contribute to low energy levels. 

2. Micronutrient Deficiencies

Our bodies are alive and functioning because of biochemistry. When we don't nourish them with the specific nutritional requirements that make health possible, it can start with you feeling tired and lethargic. Some nutrient deficiencies that I see on a regular basis in patients that are fatigued are iron, vitamin D and vitamin B deficiencies. Each one of these nutrients can be checked by a simple blood lab and should be considered when you are struggling with low energy. 

3. Poor Gut Health

Known as the "second brain," your gastrointestinal system is essential and often overlooked factor in your energy levels. You don't necessarily have to have noticeable gut symptoms to have an underlying chronic gut issue. Your gut-brain axis is a complex web of communication between these two vitally important systems when it comes to your energy levels.

If your body is bogged down with conditions like permeability of the gut lining (leaky gut syndrome), small intestinal bacterial overgrowth (SIBO) or just generalized imbalances in your gut bacteria (dysbiosis), it can drain your energy significantly. When these conditions are resolved, energy levels and vitality are restored back to normal. Interestingly enough, chronic gut dysfunctions are also linked to fatigue's stubborn partner, weight loss resistance. 

4. Inflammatory Foods

The foods we eat are dynamically instructing our biochemistry and our energy levels. Our meals are either helping or hurting your energy levels; there's no neutral food when it comes to your body's function. It's no secret that refined foods, excess carbohydrates and empty calories will negatively affect your health, and that will typically begin by zapping your energy levels. The infamous "sugar coma" can only be stopped if you stop eating what is fueling your low energy!

Underlying intolerance to foods like gluten, gluten-free grains and dairy can also cause fatigue. If you're suffering from fatigue, start by eliminating the inflammatory foods in your diet and try kick starting it off with my real food challenge here. 

5. Toxins

The word "toxin" has become so cliched and ubiquitous in the health community that the common person reading this article will probably roll their eyes right about now. The reality, though, is that our world today IS alot more inundated with substances that are toxic to our health. We are not genetically adapted to this onslaught of toxicity, and our energy levels are typically the first "check engine light" that something is not right. With a comprehensive health history and the use of proper diagnostic testing we can rule out common toxicities like heavy metals or plastics; if you don't want to wait for tests, there are ways to reduce toxins in your life now.

6. Hormonal Dysfunctions

Our body's different systems communicate through an intelligent web of hormonal pathways. A properly functioning endocrine (hormonal) system is essential for your energy levels. Two relatively common hormonal pathway dysfunctions that I find in people who are struggling with low energy levels are hypothalamic-pituitary-adrenal dysfunction (adrenal fatigue) and low thyroid function. There are many different reasons for low thyroid function.

7. Medications

Every pharmaceutical drug has side effects and one of the most common side effects that I see is fatigue. Common medications given for blood pressure, cholesterol, pain, diabetes, acid reflux and depression can all cause chronic fatigue. It amazes me how little people know about the side effects of the drugs they take every day. If you're on any medications, I would recommend finding out if fatigue is one of the side effects.

If your medication is causing or adding to your fatigue, discuss with your doctor about what other options you have. My gain goal as a functional medicine practitioner is to get people healthy so they don't have to be on the common medications that cause fatigue and other side effects. 

8. Poor Sleep

Sure, this sounds like an obvious one! Yes, it's true, if you're just staying up too late at night because you're watching your favorite reality show and drinking tons of caffeinated beverages, stop it. Go to bed earlier. But many people don't know they aren't sleeping well, and even if they do, they can't fall asleep or stay asleep even if they tried.

Sleep disorders like insomnia and sleep apnea affects millions of people around the world with very little options in the mainstream model of care. Dealing with the underlying issues that are causing the sleep disorder is essential to restore your energy levels. For mild insomnia, herbs like valerian and chamomile can be effective. For sleep apnea, CPAP machines work for some people, and allow them to get the rest they need to regain their energy.

While breathing machines and herbal medicines may be effective in the short term, ultimately the question should be asked, "Why do I have this problem in the first place?" For my patients, when we deal with the individual root mechanisms of their poor sleep and low energy, they're able to reverse sleep disorders and sleep apnea sustainably. 

Customized Health Solutions

Obviously this isn't a complete list of everything that could be causing low energy. In functional medicine, it's my goal to investigate the multifaceted nature of conditions like chronic fatigue. If you notice, the eight causes of low energy are connected, just like your body. For example, toxins can cause hormonal imbalances, which can cause poor sleep. Eating inflammatory foods can damage your gut health which will can cause a micronutrient deficiency. 

There are many different pathways and possibilities for fatigue, or any chronic health concern, for that matter. These different dysfunctions needs to clinically "untangled" and dealt with on an individual basis. Taking into account the individual instead of a generalized "one-size-fits-all" approach is the only way I have seen the consistent, reliable and sustainable resolution of health problems like fatigue. 

Source: www.mindbodygreen.com

8 Reasons to Eat Fermented Foods

It’s very recent that fermented foods have begun to disappear from our plate. Modern pickles and sauerkraut are made with vinegar instead of the traditional method of lacto-fermentation using salt. Bread and pasta are made with commercial yeast instead of being naturally leavened with wild yeast (sourdough). Wine, beer and cheeses are being pasteurized - killing off all the good bacteria we so desperately need to maintain health.

But there are many advantages to going back to the traditional ways of our ancestors, and eating more fermented foods.

Humans all over the world have been fermenting food since ancient times. The earliest evidence of winemaking dates back to eight thousand years ago in the Caucasus area of Georgia. Seven-thousand-year-old jars which once contained wine were excavated in the Zagros Mountains in Iran. There is evidence that people were making fermenting beverages in Babylon around 5000 BC, ancient Egypt circa 3150 BC, pre-Hispanic Mexico circa 2000 BC, and Sudan circa 1500 BC. There is also evidence of leavened bread in ancient Egypt dating back to 1500 BC and of milk fermentation in Babylon circa 3000 BC.

“In the normal scheme of things, we’d never have to think twice about replenishing the bacteria that allow us to digest food. But since we’re living with antibiotic drugs and chlorinated water and antibacterial soap and all these factors in our contemporary lives that I’d group together as a ‘war on bacteria,’ if we fail to replenish [good bacteria], we won’t effectively get nutrients out of the food we’re eating.” – Sandor Katz

8 Reasons to Eat Fermented Foods

1. Fermented foods improve digestion.

Fermenting our foods before we eat them is like partially digesting them before we consume them. According to Joanne Slavin, a professor in the Department of Food Science and Nutrition at the University of Minnesota, “…sometimes people who cannot tolerate milk can eat yogurt. That’s because the lactose (which is usually the part people can’t tolerate) in milk is broken down as the milk is fermented and turns into yogurt.”

2. Fermented foods restore the proper balance of bacteria in the gut.

Do you suffer from lactose intolerance? Gluten intolerance? Constipation? Irritable bowel syndrome? Yeast infections? Allergies? Asthma? All of these conditions have been linked to a lack of good bacteria in the gut.

3. Raw, fermented foods are rich in enzymes.

Your body needs [enzymes] to adequately digest, absorb, and utilize the nutrients in your food. As you age, your body’s supply of enzymes goes down.

4. Fermenting food actually increases the vitamin content.

Fermented dairy products show an increased level of folic acid which is critical to producing healthy babies as well as pyroxidine, B vitamins, riboflavin and biotin depending on the strains of bacteria present. [1. Vitamin Profiles of Kefirs Made from Milk of Different Species. International Journal of Food Science & Technology. 1991. Kneifel et al]“

5. Eating fermented food helps us to absorb the nutrients we’re consuming.

You can ingest huge amounts of nutrients, but unless you actually absorb them, they’re useless to you. When you improve digestion, you improve absorption.

6. Fermenting food helps to preserve it for longer periods of time.

Milk will go bad in the fridge but kefir and yogurt last a lot longer. Sauerkraut, pickles and salsa will keep for months. And if you’ve got a huge batch of produce in your garden that you don’t know how to use up — ferment it!

7. Fermenting food is inexpensive.

There’s nothing fancy required for this hobby. And many of the foods required to make these recipes are very cheap. You can use inexpensive cabbage to make sauerkraut, or get yourself a kombucha scoby and with just pennies’ worth of water, sugar and tea, you’ve got a health elixir slash soda pop.

8. Fermenting food increases the flavor.

There’s a reason humans enjoy drinking wine and eating stinky cheese. There’s a reason we like sauerkraut on our hot dogs and salsa on our tortilla chips. It tastes good!

How to Incorporate More Fermented Foods Into Your Diet

Look for sourdough bread instead of bread made with commercial yeast.

Drink fermented beverages.

Kefir and kombucha are available at many health food stores. They’re also very easy to make at home.

Serve food with pickles, sauerkraut, salsa, ketchup, sour cream, kim chi, mayonnaise and other naturally fermented condiments.

You can buy naturally fermented condiments at health food stores — or make your own.

Source: www.cheeseslave.com

Glutathione: The Mother of All Antioxidants

It's the most important molecule you need to stay healthy and prevent disease - yet you've probably never heard of it. It's the secret to prevent aging, cancer, heart disease, dementia and more, and necessary to treat everything from autism to Alzheimer's disease. There are more than 89,000 medical articles about it -- but your doctor doesn't know how address the epidemic deficiency of this critical life-giving molecule.

The good news is that your body produces its own glutathione. The bad news is that toxins from poor diet, pollution, toxins, medications, stress, trauma, aging, infections and radiation all deplete your glutathione.

This leaves you susceptible to unrestrained cell disintegration from oxidative stress, free radicals, infections and cancer. And your liver gets overloaded and damaged, making it unable to do its job of detoxification.

But as I said, there is also good news. You can do many things to increase this natural and critical molecule in your body and here are four ways to start today:

4 Tips to Boost your Glutathione Levels

1. Consume sulfur-rich foods. The main ones in the diet are garlic, onions and the cruciferous vegetables (broccoli, kale, collards, cabbage, cauliflower, watercress, etc).
2. Try bioactive whey protein. This is great source of cysteine and the amino acid building blocks for glutathione synthesis. As you know, I am not a big fan of dairy. But this is an exception — with a few warnings. The whey protein MUST be bioactive and made from non-denatured proteins (“denaturing” refers to the breakdown of the normal protein structure). Choose non-pasteurized and non-industrially produced milk that contains no pesticides, hormones, or antibiotics. Immunocal is a prescription bioactive non-denatured whey protein that is even listed in the Physician’s Desk Reference.
3. Exercise boosts your glutathione levels and thereby helps boost your immune system, improve detoxification and enhance your body’s own antioxidant defenses. Start slow and build up to 30 minutes a day of vigorous aerobic exercise like walking or jogging, or play various sports. Strength training for 20 minutes 3 times a week is also helpful.
4. Take Glutathione Supporting Supplements. One would think it would be easy just to take glutathione as a pill, but the body digests protein — so you wouldn’t get the benefits if you did it this way. However, the production and recycling of glutathione in the body requires many different nutrients and you CAN take these. Here are the main supplements that need to be taken consistently to boost glutathione. Besides taking a multivitamin and fish oil, supporting my glutathione levels with these supplements is the most important thing I do every day for my personal health.

 Source: www.drhyman.com

Timing Your Vitamins

Taking vitamins is an important way to boost your nutritional intake. The timing of when we take vitamins, though, can be as vital as the fact that we take them. To ensure that we get the most out of vitamins and supplements when is the best time to take them? We asked Melissa Dorval, R.D., to help us understand when the best time is to take vitamins and supplements.

Q: Why should certain vitamins be taken at different times of the day? MD: Some vitamins and supplements should be taken with food or a meal for best absorption while you may need to take others on an empty stomach.

Q: What vitamins should be taken in the morning, before I've eaten? MD: We recommend that you take SAM-e (S-adenosyl Methionine) on an empty stomach at least 30 minutes before you consume food. This is most convenient when you first wake up in the morning, as your stomach is most empty at this time. If you are taking a second dose of this product, try to find a time that your stomach is most empty—at least one hour after you've consumed food—and wait at least 30 minutes before you eat after you've taken your afternoon dose. Remember not to take SAM-e too close to bedtime, as it may increase your energy level which may interfere with a restful sleep.

Q: Which vitamins should be taken with breakfast? MD: Most all of your vitamins can be taken with your breakfast meal. This includes your daily multivitamin, B-Complex, Vitamin E, and Vitamin C in addition to others. Not only will this help to start your day off right, but the breakfast meal is often a convenient time to remember to take your vitamins, as many of us consume our morning meal in our homes. In addition, the B vitamins in your multi and B-complex will help to convert food to energy, which can help you start your day off right. There is one caveat, however. We do not recommend taking Calcium along with your multivitamin if your multi contains iron. The calcium may interfere with the iron's absorption. If you take an iron containing multivitamin with your breakfast meal, take your calcium with the other meals you consume throughout the day, such as lunch and dinner. You may also be interested to know that vitamin C helps increase the absorption of iron, so keep drinking your orange juice for breakfast or take a vitamin C supplement with your iron.

Q: What vitamins should be taken with, before and after lunch? MD: If lunch is a more convenient time for you to take your vitamins, then go ahead and consume your multivitamin, B-complex, Vitamin E, Vitamin C or any other vitamins at this time. The most important point is that you consume your vitamins and supplements with food, to help with proper dissolution and absorption. If it is easier for you to remember to take your vitamins at lunch, then go ahead and do so. Once again, do not consume an iron containing multivitamin along with a calcium supplement. Many multivitamins do contain a small amount of calcium. The small amount of calcium in the multi should not affect iron absorption.

Q: What vitamins should be taken before, after or during dinner? MD: Calcium supplements can be taken with dinner, or hours after dinner before bed. Supplemental calcium is best in smaller, more frequent doses to enhance absorption. The form of calcium you are taking determines if you should take it with a meal or snack, or on an empty stomach. Calcium carbonate requires the presence of food for better absorption. Your calcium carbonate supplement may be taken with dinner, as well as earlier in the day with another meal such as lunch. On the other hand, calcium citrate can be taken with or without food, and does not require food or stomach acid for absorption. Therefore, you can take calcium citrate at bedtime on an empty stomach, and also in between meals during the day. We would hope that you would have taken your other vitamins earlier in the day, rather than waiting for your dinner meal. You should enjoy the benefits of the vitamins during your waking hours!

Source: www.naturemade.com

What Do Food Cravings Mean?

Have you ever wanted dark chocolate so much that you didn’t catch a single word during that meeting just salivating over the thought of it?

Or a burger so desperately that you were willing to drive an hour just to make sure you got it?

Have you ever left everything you were doing, and at the most inconvenient time, and during the worst weather conditions, to get to a coffee shop no matter how far, just to get a cup of coffee?

If so, then you are probably familiar with food cravings.

Cravings are not quite the same as hunger…and in fact they couldn’t be more different. Hunger is controlled by the stomach, but cravings are controlled by the brain. Hunger is all about your survival mechanism, but cravings are all about your body communicating with you.

For example, the next time you have a craving – let’s say for something sweet – you can ask yourself: “Is it just sugar I am craving? Will l I be satisfied by sucking on a sugar cube? Or is it something more specific? Perhaps chocolate?”

If the answer is indeed chocolate, it is your body’s way of letting you know you may be deficient in magnesium (raw cacao is one of the highest natural sources of magnesium). If you know this, you can then find all the foods that have high content of magnesium and slowly add them to your diet, which then gets rid of your sweet food cravings.

Of course, the list goes far beyond sugar cravings, chocolate and magnesium. Below is a chart of all the common food cravings, flavor cravings and eating habits you may experience, the reason behind each craving and all the foods you can eat to fix the craving!

Feel free to leave your questions, comments and feedback below the chart.

—————————————–

Craving this:	Reason is:	Restore with this:
COMMON FOOD
Cheese	Essential Fatty Acids deficiency	Omega 3′s (EPA and DHA)- Flax oil, ground flaxseeds, chia seeds, walnuts
	Calcium deficiency	Sesame seeds/ tahini, broccoli, kale, legumes, mustard and turnip greens
Pasta, white bread, pastries	Chromium deficiency	Onion, romaine lettuce, tomato, cinnamon, grapes, apples, sweet potato
Bread and toast	Nitrogen deficiency	Foods containing proteins, i.e.. Green leafy veg, nuts, seeds, legumes, grains
Red meat	Iron deficiency	Beans, legumes, unsulphured prunes, figs+ other dried fruit, seaweed, spinach, cherries, Vitamin C for iron absorption
Popcorn	Stress hormone fluctuations	Meditation, breathing exercises, exercise, leafy greens, vitamin B and C
Crisps	Chloride deficiency	Celery, olives, tomato, kelp, Himalayan sea salt
	Essential Fatty Acids deficiency	Omega 3′s (EPA and DHA)- Flax oil, ground flaxseeds, chia seeds, walnuts
FLAVOR
Burned Food	Carbon deficiency	Fresh fruits
Acid foods	Magnesium deficiency	Raw cacao nibs/beans/powder, whole grains, beans, nuts, seeds, greens, fruit
Salty Foods	Chloride deficiency	Celery, olives, tomato, kelp, Himalayan sea salt
	Stress hormone fluctuations	Meditation, breathing exercises, exercise, leafy greens, vitamin B and C
SWEETS
Chocolate	Magnesium deficiency	Raw cacao nibs/beans/powder, whole grains, beans, nuts, seeds, greens, fruit, magnesium
Soda, fizzy drinks	Calcium deficiency	Sesame seeds/ tahini, broccoli, kale, legumes, mustard and turnip greens
General sweets	Hypoglycemia (low blood sugar)	Fruit, high fibre foods (beans, legumes), complex carbs (grains), chromium (cinnamon)
	Tryptophan deficiency	Spirulina, pumpkin/sesame/sunflower seeds, raw cacao, oatmeal, sweet potato, spinach, raisins
	Chromium deficiency	Onion, romaine lettuce, tomato, cinnamon, grapes, apples, sweet potato
	Sulphur deficiency	Cruciferous vege (kale, cabbage, etc), cranberries, horseradish, asparagus, carob powder, garlic, onion
	Phosphorus deficiency	Whole grains, pinto beans, pumpkin seeds, brazil nuts, lentils
STIMULANTS
Coffee or black tea	Sulphur deficiency	Cruciferous vege (kale, cabbage, etc), cranberries, horseradish, asparagus, carob powder, garlic, onion
	Iron deficiency	Beans, legumes, unsulphured prunes, figs+ other dried fruit, seaweed, spinach, cherries, Vitamin C for iron absorption
	NaCl (salt) deficiency	Himalayan or Aztecan sea salt, Apple Cider vinegar, kombucha
	Phosphorous deficiency	Whole grains, pinto beans, pumpkin seeds, brazil nuts, lentils
Alcohol, recreational drugs	Calcium deficiency	Sesame seeds/ tahini, broccoli, kale, legumes, mustard and turnip greens
	Glutamine deficiency	Cabbage, beetroot, beans, spinach, parsley, vegetable juice
	Protein deficiency	Green leafy vegetable, nuts, seeds, legumes, grains, beans
	Potassium deficiency	Citrus fruits, bitter green leafy veg, banana, tomato, pineapple, black olives, seaweeds
	Avenin deficiency	Oatmeal, granola, cereals, whole grains
Tobacco	Silicon deficiency	Horsetail herb, nuts, seeds, oats, millet, barley, onions, whole wheat, beetroot. Avoid refined starches
	Tyrosine deficiency	Fruits (esp. avocado and banana), whole grains, oats, legumes, beans, nuts, seeds, Vitamin C, vegetables
EATING HABITS
Lack of appetite	Chloride deficiency	Celery, olives, tomato, kelp, Himalayan or Aztecan sea salt
	Thiamine (Vitamin B1) deficiency	Whole grains, peanuts, seeds, beans, green and yellow vegetables
	Niacin (Vitamin B3) deficiency	Peanuts, sunflower seeds, wheat bran and wheat germ
	Manganese deficiency	Walnuts, almonds, pecans, whole grains, green leafy veges, pineapple, blueberries
Often overeating	Tryptophan deficiency	Spirulina, pumpkin/sesame/sunflower seeds, raw cacao, oatmeal, sweet potato, spinach, raisins
	Tyrosine deficiency	Fruits (esp. Avocado and banana), whole grains, oats, legumes, beans, nuts, seeds, Vitamin C, veges
	Silicon deficiency	Horsetail herb, nuts, seeds, oats, millet, barley, onions, whole wheat, beetroot. Avoid refined starches
Often snacky	No balanced diet, missing nutrients	Do a detox, substitute junk food for healthy meals
MORE BIZARRE
Crunching on ice	Iron deficiency	Beans, legumes, unsulphured prunes, figs+ other dried fruit, seaweed, spinach, cherries, Vitamin C for iron absorption
Laundry starch	Iron deficiency	Beans, legumes, unsulphured prunes, figs+ other dried fruit, seaweed, spinach, cherries, Vitamin C for iron absorption
Cigarette butts	Iron deficiency	Beans, legumes, unsulphured prunes, figs+ other dried fruit, seaweed, spinach, cherries, Vitamin C for iron absorption

Source: www.bengreenfieldfitness.com

Anti-Inflammatory Diet 101

One year it’s this diet trend, the next year it’s that diet trend. The funny thing is that, aside from the all-celery and 8-grapefruits family of diets, all the smart diets end up saying pretty much the same thing: Eat bushels of fruit and vegetables, whole grains, less animal fat, and cut out refined foods. Genius!

Lately there’s been a flood of diet books based on the anti-inflammatory concept. The gist is that constant or out-of-control inflammation in the body leads to illness, and that eating to avoid constant inflammation inspires better health and can fend off disease. We generally think of inflammation as the painful part of arthritis, but inflammation is also a component of chronic diseases such as heart disease and strokes. Which is why proponents of the diet say it can reduce heart disease risk, keep existing cardiac problems in check, reduce blood triglycerides and blood pressure, and soothe sore and stiff arthritic joints.

Specifics vary from one anti-inflammatory diet to another, but in general, anti-inflammatory diets recommend:

• Eat plenty and a variety of fruits and vegetables.

• Eat little saturated and trans fats.

• Eat omega-3 fatty acids, such as fish or fish oil supplements and walnuts.

• Limit your intake of refined carbohydrates such as white pasta and white rice.

• Increase your consumption of whole grains such as brown rice and bulgur wheat.

• Limit (or quit) your consumption of red meat and full-fat dairy foods, increase lean protein and plant-protein source.

• Avoid refined foods and processed foods.

• Generously use anti-inflammatory spices.

By incorporating these herbs and spices into your diet, you get great flavors with healing properties. Researchers from the University of Michigan have found, for example, that basil has anti-inflammatory activity compared to ibuprofen, naproxen, and aspirin!

Top anti-inflammatory herbs and spices:
Ginger
Turmeric
Black Pepper
Cinnamon
Rosemary
Basil
Cardamon
Chives
Cilantro
Cloves
Garlic
Parsley

Source: www.care2.com

Immune Supportive Foods

It’s here. The time of year we’ve been dreading all summer and fall is finally here. Yup, it’s cold and flu season.

Why does it seem so scary? We all tend to live a busy, hectic life and we don’t have time to lie in bed feeling like we’ve been run over by a truck. So we try to prepare; we have immune boosters on hand at all times, we stay far FAR away anyone that’s sniffling, and hope for the best.

 

What are we missing?

Our immune system is a miraculous body system. All day is scours the body looking for viruses, bacteria, and rogue cells that shouldn’t be there and gets rid of them. A balanced immune system is the key to health.

But, our immune system works within the Parasympathetic Nervous System, which is our relaxation mode. When we’re stressed our immune system is depressed.

Have you ever wondered why you tend to get sick AFTER a busy and stressful time? While you’re stressed viruses take up residence in your body. They replicate and have a good ‘ol time while your immune system is depressed by your Sympathetic Nervous System (fight or flight). Once relaxed, your immune system finds the virus party and attacks…and these are the cold symptoms you feel. Always keep in mind; symptoms of a cold or flu are symptoms of your immune system FIGHTING it, not of the cold or flu itself.

Immune Modulators vs Immune Boosters

We can help our immune system out, even when we’re under stress. We can support the immune system and help it out with its very difficult job.

Immune Modulators

It has become very common in North America to have an over-active immune system. Think of your immune system as having WAY too much coffee. It’s over-stimulated and is unable to make good decisions. These confused decisions happen when the immune system mistakes a part of your body or a non-virus for an invader. It usually starts with a simple misunderstanding, like with seasonal allergies. Pollen and dust look similar to a virus, but a balanced immune system can tell the difference. An overwhelmed immune system doesn’t have time to decide if this spec of pollen is “good” or “bad” and strikes an attack. This is why allergy symptoms feel so cold-like.

A very overwhelmed immune system may even start to mistake our own tissue for an invader, like we see in auto-immune conditions. Do not “boost” your immune system if you have an auto-immune condition. You need an immune modulator. Immune modulators are supplements and foods that help the immune system find balance. If your immune system is low, it will raise it. If it’s over-stimulated, it will help find balance. These are the safest immune supplements to take.

Examples are: medicinal mushrooms, Vitamin D, turmeric, Beta-Glucan, and probiotics

Immune Boosters

These foods and supplements do exactly what they say they’re going to do, they boost the immune system. It’s best to take these when you’re already feeling a cold or flu coming on. At first I tend to feel SO much worse when I take an immune booster but then I wake up the next day feeling fantastic. It’s key to allow your immune system the space to fight off this virus by taking some downtime on the couch and resting. A bit of rest at the beginning of a cold may shave days off your suffering.

Examples are: high dose Vitamin C, Echinacea, and elderberry

Anti-virals

These help the immune system by killing off the virus, bacteria, or parasites before they take over and start to party. I always have my favourite anti-viral in my medicine cabinet and I take it anytime I feel the beginnings of a cold.

Examples are: Oil of oregano, raw garlic, and olive leaf extract

This is a great time of year to give your immune system some extra help. A nice relaxing hot bath, meditation, and any stress-relieving activity will allow your immune system some time to do it’s everyday clean up and inspection. A bit of downtime today may save you days or weeks of bed rest when that dreaded cold starts to go around your work or child’s school.

Source:  www.eatmorerealfood.com (Lisa Kilgour)

Colors of Rainbow for Better Health

Fruits and veggies offer many benefits to you and your family so it is important to know how each "group" contributes to your long term health. And the easiest way to do that? By remembering the colors of the rainbow! While you won't find a pot of gold at the end, you will find delicious, fresh and healthy food choices your whole family will love.  

Eating Rainbow

Red 

Red foods contain lycopene that helps rid the body of damaging free radicals, protect against prostate cancer, as well as heart and lung disease. The red foods are loaded with antioxidants thought to protect against heart disease by preventing blood clots and may also delay the aging of cells in the body.

Red foods include

• Tomatoes
• Beets 
• Radishes 
• Red cabbage 
• Cherries 
• Cranberries 
• Pink grapefruit 
• Red grapes 
• Red peppers 
• Pomegranates 
• Red potatoes 
• Watermelon 
• Raspberries 
• Red apples 
• Rhubarb 
• Strawberries

Orange and Yellow

Orange and yellow foods contain alpha carotene, which protects against cancer, but also contain beta-carotene, which the body converts to vitamin A to protect the skin against free-radical damage. Beta-carotene is also good for night vision.

Orange and yellow foods include: 

• Yams and sweet potatoes
• Carrots 
• Yellow apples 
• Apricots 
• Butternut squash 
• Cantaloupe 
• Grapefruit 
• Lemons 
• Mangoes 
• Nectarines 
• Oranges and Tangerines 
• Papayas 
• Peaches 
• Pears 
• Yellow peppers 
• Persimmons 
• Pineapple 
• Pumpkin 
• Yellow summer or winter squash 
• Sweet corn 
• Yellow tomatoes 

Green

Green foods contain chemicals that help ward off cancer by inhibiting carcinogens. Chlorophyll is the component that makes plants green, and is purifying in the body. Many green foods also contain calcium and minerals.

Green foods include

• Kale, spinach and other leafy greens
• Green apples 
• Artichokes 
• Sea vegetables 
• Asparagus 
• Avocados 
• Green beans 
• Broccoli 
• Brussels sprouts 
• Green cabbage 
• Cucumbers 
• Green grapes 
• Kiwi fruit 
• Lettuce 
• Limes 
• Green onions 
• Peas 
• Zucchini

Source: www.momsteam.com

10 Things Every Woman Should Know About Her Hormones

So you go to yoga, drink your green smoothies, and read all the best health news outlets. You should be set and 100% healthy, right? 

Well, not exactly. If you still feel like something is off, you might be missing one essential piece that is often overlooked: Your hormones! They affect everything from your moods to your weight to your energy levels and more. So even if you’re health conscious and trying to take the best care of your body, there might be a few key facts you’re missing. Let’s fill in that gap, shall we?

Here are the 10 things every woman should know about her hormones: 

1. The pill doesn't fix your problems.

Contrary to common belief, the pill is not actually healing your PMS, acne, heavy flow, or mood swings. It’s just covering up your symptoms in the short term through a cascade of artificial hormones that block your body’s natural rhythms. The only thing that will fix these symptoms is addressing their root causes through diet and lifestyle. (More on that in the following points!) 

2. Your hormones are not the enemy, but your best friend ... so lean into them.

Not only do healthy hormonal balance keep your skin glowing, weight stable, mood upbeat, and energy high, but they also help you connect to your creativity and ambition. Knowing how your monthly pattern of hormones affects your brain chemistry and your energy gives you a critical advantage when trying to have it all. Working with them rather than against them will help you plan your life in a way that fully supports you. 

3. PMS is not normal.

Although PMS has become a catchphrase for “that time of the month,” if you’re dealing with common PMS symptoms like mood swings, acne, bloating, cramps and more, this does not have to be your reality! Our bodies are made to cycle naturally without feeling so crappy. If you’re having PMS symptoms, it means that your estrogen and progesterone levels aren't balanced and you need to address with simple food changes the root causes of why you are experiencing this. 

4. Hormones need fat to survive.  

Before you make that egg-white-only omelet, take note: your reproductive hormones can’t get around in your body without fat. Without the proper dietary fat coming in, your body won’t have the building blocks necessary to keep your hormones stable, which can make you vulnerable to many hormonal symptoms. Say yes to the yolks. 

5. You can extend and improve your fertility with food.

Years of dieting or extreme food choices can starve your body of the proper micronutrients it needs for a healthy cycle. More and more women are struggling to conceive at younger ages, and this has everything to do with how food affects your hormone levels. Even if you’re not sure about having babies in the future, do your body a favor and take better care of your cycle now. 

6. Detoxing correctly requires specific daily nutrient intake.

While the latest fads in cleansing can be tempting, remember that a once-in-awhile cleanse is not going to be effective if your daily habits don’t support your hormones. Extreme detoxes and juice cleansing can actually do more damage than good by setting off an internal stress response and signaling your body to store more fat. Your liver has two key phases of detoxification, and in order for hormones and other toxins to be released properly, it must have key vitamins, amino acids, and antioxidants present — all best acquired through food. 

7. Most hormonal imbalances are caused by micronutrient deficiencies.

When we want to improve estrogen, progesterone, testosterone, cortisol and thyroid performance, it all boils down to improving micronutrient (vitamins, minerals, amino acids, EFAs) stores. What this means for you of course is that you have to eat yourself to hormonal balance! 

8. Exercise with hormonal patterns, not against them.  

Testosterone patterns, metabolism, cortisol and mood all fluctuate in predictable accord with your 28-day cycle. The same workout every day and every week is not going to be sustainable. (You might already be beating yourself up for not sticking to it all the time!) The reason is that your monthly hormonal patterns require different kind of exercise. One week boot camp class might feel great, but the next you’ll be better suited to yoga. More on that here. 

9. Digestive and bowel symptoms are connected to hormonal issues.

Don’t keep pushing aside the fact that you only poop once a week, feel bloated after you eat, or that you need antacids more often than not. When your digestion is off, your body is neither absorbing nutrients optimally nor eliminating toxins and hormones efficiently, which can create an internal environment ripe for hormonal imbalance. 

10. Orgasm, not climax, provides massive hormonally balancing benefits (a.k.a. ditch the vibrator).

To differentiate between the two, climax is the moment when the nerve endings reach their maximum stimulation, while orgasm is the plateau of measurable sensations leading up to climax. All the hormonal benefits of oxytocin and nitric oxide, which help regulate your cycle, improve your sex drive, increase your fertility, and flush excess cortisol, take place due to the orgasmic build, not simply the climax.

 Source: www.mindbodygreen.com

Natural Remedies for Under-Eye Bags and Circles

“You look tired…” Ah. Those dreaded three words. Thanks to the lovely dark circles and bags that appear for a laundry list of reasons; heredity, water retention, allergies, toxins, hormones, etc., at times we don’t seem as alert and vibrant as we’d like. Try the natural solutions below and you’ll be struttin’ around, wide-awake before you know it.

Prevention

• A healthy well balanced diet is key but there’s new info that says eating two kiwis a day in yogurt can help to eliminate bags.

• Plenty of H20. Drinking water helps flush the toxins from your body as well as reduce water retention. Try restricting caffeine as this can also bloat you.

• No more salt. This is such a simple little tip with big results. Try limiting salt for a week and notice the difference.

Nautral Remedies

• Place cotton balls soaked in milk under your eyes for a few minutes. The lactic acid in the milk helps reduce puffiness and darkness.

• Take protective eye wear or swim goggles; fill with water and freeze. Place on eyes for five minutes.

• Freeze a couple of spoons over night. In the morning rest them on your eyes until they are not cold any longer. If you make an effort to do this every morning you will see a big difference in about two weeks.

• Slice one small piece off of a potato, and cut the slice in half. Put each slice under your eyes and leave them under your eyes for 20 minutes.

• Place two thin lemon slices directly onto your bags or circles. Don’t squeeze your eyes tightly but be careful not to open. After 20 minutes carefully rinse off with cold water.

• Soak two cucumbers in lemon juice for 3-5 minutes. To help get rid of dark circles and puffiness place cucumbers on your eyes for about 10-15 minutes.

Source: www.care2.com