48 Foods To Balance Your Hormones & Give You Glowing Skin

Who doesn't want a rocking reproductive system, balanced hormones, and glowing skin?

I know I do, and eating certain nutrient dense foods will put anyone on this path. Whether we like it or not, hormones control our mood, digestion, energy, libido, metabolism, and how our skin looks.

If we don't eat foods with the nutrients we need, our body cannot produce hormones correctly or maintain hormonal balance because it doesn't have the building blocks to do so. 

Whatever you're eating is either helping hormonal production, or causing unpredictable imbalances.

 

The human body needs a balance of all three macronutrients, carbohydrates, protein, and especially fat.

Fat is one of the most crucial elements for hormonal balance. For years, we've been told that fat-free is good, while cholesterol and saturated fat are bad. This is a dangerous lie. Healthy fat is the raw material that we need to produce and maintain proper hormone function. 

Here's why: hormones are produced using certain fatty acids and cholesterol, so if we're missing these nutrients, hormone problems arise simply because the body doesn't have the nutrients it needs to make them. Our body needs certain fats for rebuilding cells and stabilizing hormones. This is especially important for the female reproductive system. 

How to eat for hormonal balance

Basing meals off clean protein, hormone-balancing healthy fats, antioxidant-rich vegetables, and healing herbs will help your body thrive. Choose one food from each category for an easy, hormone balancing, skin healing, meal.

1. Clean protein

• Soaked or sprouted nuts
• Beans
• Seeds
• Quinoa
• Lentils
• Organic pasture-raised/grass-fed chicken, turkey, beef, bison, elk, pasture-raised eggs
• Wild caught fish

2. Hormone-balancing healthy fats

• Coconut oil (and all coconut products for that matter). It contains lauric acid, which is incredibly healing to the skin and extremely beneficial for hormonal production. It also kills bad bacteria and viruses in the body, provides a quick source of energy, is easy to digest, and speeds up metabolism.

• Avocados. They're rich in healthy fat that helps our body absorb and use nutrients They are also full of fiber, potassium, magnesium vitamin E, B-vitamins, and Folic acid - all essential for maintaining hormonal balance in the body.

• Raw butter/ghee. They provide a rich source of fat-soluble vitamins A, D, E and K2. These nutrients are key building blocks for hormonal production. Butter provides great amounts of short- and medium-chain fatty acids, which support immune function, boost metabolism and have anti-microbial properties; meaning, they fight against bad bacteria and viruses in the body.

• Egg yolks. They're rich in countless vitamins and minerals including: A, D, E, B2, B6, B9, iron, calcium, phosphorous, potassium and choline which all contribute to a healthy reproductive system, hormonal balance, and healthy skin. The choline and iodine in egg yolks are also crucial for making healthy thyroid hormones.

• Nuts and seeds. Soaked nuts and seeds, olives and olive oil, fermented cod liver oil, hemp seed oil, flax-seed oil, and raw cultured dairy products.

3. Antioxidant-rich vegetables

• Look for anything dark green: asparagus, broccoli, spinach, collard greens, cabbage, cucumbers, kale, cilantro, etc.

• Opt for brightly colored veggies: green, red, yellow, and orange bell peppers, red cabbage, red/white onions, tomatoes, and carrots.

• Don't overlook starchy vegetables: sweet potatoes, spaghetti squash, yucca, beets, artichokes, butternut squash, and turnips.

4. Healing spices & herbs

• Cinnamon
• Turmeric
• Cayenne
• Cumin
• Garlic
• Ginger

If your body has the nutrients it needs to be in hormonal balance, it will be. You'll experience glowing skin, stable moods, fertility, and consistent energy. Our bodies have an incredible ability to heal and be in balance, when given the nutrients they need to flourish.

Source: www.mindbodygreen.com

10 Plant Foods that Naturally Improve Sleep

The health benefits of a good night’s rest are endless. Sleep supports a healthy immune system, happy mood, trim waistline, a sharp brain, glowing skin, healthy hair, happy hormones and long-term it helps lower your risk of high blood pressure, heart disease and premature death. 

Forty percent of Americans are said to be getting less than 7 hours of sleep on average a night, this is a frightening fact considering that studies show less than 7 hours per night increases the risk of premature death particularly for men and many other serious health conditions. 25% of Americans are using sleeping drugs (hypnotics) to help them get some shut eye.

It is also well known that sleep supports weight loss and a healthy waistline. People who are sleeping less than the recommended 7-9 hours per night will have hormone changes that are tied to an increased appetite, eating larger portions, increased cravings and pleasure signals for high-calorie foods, combined with a reduced ability to stop these impulses, a very dangerous combination for weight control.

In studies people who were sleep deprived (less than 7 hours) had increased levels of ghrelin (a hunger hormone) and reduced leptin levels (satiety hormone).

Sleep deprivation causes a list of overwhelming symptoms such as irritability, headaches, fatigue, increased appetite, depressed mood, slow thoughts, increased appetite and cravings, infections, poor decision making processes, depression, premature death, cancer, heart disease and diabetes.

Here is a list of foods that have shown to improve sleep:1. Cherries: Particularly tart cherries. They contain melatonin which enhances sleep onset, depth and length of sleep.

2. Walnuts: Walnuts naturally contain the antioxidant hormone melatonin which supports sleep and they also contain the amino acid tryptophan which is a precursor for melatonin.3. Dark Green Leafy Vegetables: Leafy greens such as kale, spinach, collards, arugula (rocket) and watercress contain excellent levels of calcium and magnesium, these minerals support relaxation of the nervous system and the muscles. Calcium also helps the brain use the amino acid tryptophan to manufacture the sleep-inducing substance melatonin.

4. Bananas: Blueberries are an excellent source of magnesium, potassium and Vitamin B6, which are needed for relaxation and to make melatonin (a sleep-inducing hormone). My little 4yr old often asks for a small banana when she is having trouble sleeping, funny thing our instinct.

5. Herbal Teas:  Teas such as chamomile, passionflower, skullcap. They contain sedative properties that enhance the sleep cycle.6. Honey: This natural sweetener in your tea can give you a slight elevation of blood sugar that allows tryptophan to enter the brain effectively to enhance sleep.7. Almonds: They contain vitamin B6, magnesium and protein which supports melatonin production and healthy blood glucose levels to promote sleep.8. Oatmeal: Carbohydrate-rich foods have a sedative effect although you want something slow release as high GI foods may help you to sleep initially but they can create wakefulness later in the night due to dramatic sugar slumps after the initial spike.

9. Hummus: Chickpeas are a great source of tryptophan and B6. Vitamin B6 supports healthy sleep hormone cycles.10. Pineapple: Pineapple was shown in research to enhance and raise serum levels of melatonin levels in males. Oranges also showed promise along with bananas of course.

Having a small snack an hour or 2 before bed can enhance sleep, while it is really important to remember not to eat heavy large meals or snacks before bed as this will have the opposite effect and will create a restless night. Here is a list of other ways to get more sleep!

Source: www.rebootwithjoe.com

10 Simple Tips to Balance Blood Sugar

When we think of blood sugar we often think diabetes; however, balanced blood sugar applies to everyone, and it’s something all of us should pay more attention to. Diabetes prevention is extremely important, but balanced blood sugar plays a role in energy, weight loss, weight maintenance and overall health for everyone.

Blood sugar is regulated by two key hormones:
1. Insulin
2. Glucagon

When blood sugar is high, insulin is released, which helps to bring glucose (sugar) out of the blood and into the tissues for use and storage; likewise, when blood sugar is low, glucagon is released, causing blood sugar to rise.

The main concern with persistent elevated blood sugar:
The body must release a consistent stream of insulin into the bloodstream to maintain healthy sugar levels. Over time the tissues become what is known as insulin resistant due to the constant exposure to insulin, which causes more and more insulin to be released to remove sugar to the tissues.  Over time this process can lead to persistent high blood sugar.

Besides potentially contributing to diabetes, heart disease and many other chronic diseases, long term blood sugar imbalance may contribute to other conditions like increased fat storage in the abdomen- which is also dangerous for heart health, and may also cause inconsistent and poor energy. Poor energy, tiredness, and fatigue due to unbalanced blood sugar may promote making poorer food choices, as it’s common to reach for sugary, carbohydrate-laden items when we feel tired. So, balancing blood sugar is key.

The Nutrients and Habits that Help Balance Blood Sugar:

Micronutrients 

1. Chromium A trace mineral that research suggests may help to promote balanced sugar can be found in unprocessed foods including broccoli (the best source), potatoes, green beans, bananas, nuts, lean meat, mushrooms and whole grains. 

2. Cinnamon A spice that has also been suggested to play a role in promoting balanced blood sugar can be added to tea, yogurt, hot or cold cereals, or as an ingredient in soup.

Macronutrients:

3. Healthy Fat Healthy fat acts to slow digestion, which can help to prevent blood sugar spikes and through slowing digestion may also help to promote satiety.

Good sources of healthy fat include: unsalted nuts and seeds, nut butter, avocado, flax and chia seeds, cold pressed and unrefined oils such as olive, coconut, avocado, macadamia; wild or organic fish including salmon.

4. Protein
Protein works in a similar way to fat when it comes to promoting satiety and slowing digestion; both key factors when it comes to promoting blood sugar regulation. Protein comes in all shapes and sizes and from many different sources so it’s important to choose wisely.

Good sources of healthy and lean protein: Lean organic and wild animal meats- turkey, chicken and grass-fed beef, whole soy protein from edamame and tofu, and pea-based proteins such as hemp, sprouted rice and pea- can be a great addition to a juice or smoothie.

5. FiberFiber also works similarly to protein and healthy fat in that it can help to promote satiety and slow digestion therefore acting to blunt blood sugar spikes, and also may help promote weight loss. Another great benefit of fiber is that it’s usually accompanied by many other healthful plant-based nutrients given that fiber comes from plant-based sources.

Good sources of healthy fiber: Sources include whole fruits and vegetables, whole grains- quinoa, teff and brown rice; nuts and seeds.

Healthy Habits
6. Drink Plenty of Fluids - Too much can be just as bad as not enough, but it’s key to drink about 64 oz. of water and fluids daily to help promote balanced blood sugar. Not drinking enough fluid can cause elevated blood sugar on its own. 

7. Eat Regularly
This is one of the most  important tips when it comes to balancing blood sugar. Eating inconsistently can lead to eating larger meals, which provides more opportunity to spike blood sugar; whereas, eating smaller meals on a consistent schedule, every 2-3 hours really helps balance blood sugar.

8. Eat Balanced Meals
It’s important to eat both meals and snacks that are balanced with both healthy carbohydrate (from grains or vegetables) and a source of protein or healthy fat as this helps to slow digestion and blunt a sugar-spiking effect. For example, nuts and a piece of fruit, carrots and hummus, smoothie with added protein.

9. Get Exercise
Particularly when it comes to battling insulin resistance and type 2 diabetes, exercise and movement (both help to allow the body to remove sugar from the blood stream and instead moves it to the tissues and muscles where it can be utilized and stored. Another huge benefit of movement is its effect on promoting weight maintenance. 

10. Don’t Miss Your Zzz’s
Research suggests that individuals with inconsistent and inadequate sleep patterns may suffer from more inconsistent blood sugar levels. Experts often recommend 7-8 hours not only for overall health, but perhaps for improved hormonal regulation and therefore blood sugar as well.

Source: www.rebootwithjoe.com

The Leptin Resistance - Why Many People Can't Lose Weight

If you find losing weight to be difficult, you're not alone. But your leptin receptors might be.

Leptin is an important hormone, secreted by fat cells, that helps control your appetite and your metabolism.

If everything is working normally, it works like this:

The more fat tissue you have, the more circulating leptin you will have; the more leptin you have, the less hungry you'll be, and the faster you'll burn up energy.

So losing weight should be easy, right? Because if you have excess weight, the leptin should be telling your brain to stop eating and to speed up your metabolism.

But it appears that many people carrying excess fat have developed something called leptin resistance. Meaning, all those fat cells may be sending out lots of leptin, but your brain isn't getting the message. 

However, it's important to realize that our understanding of leptin is still limited.

Leptin is a relatively new discovery (it was named in 1994). So while there have been a number studies done (most on rats and mice), we're still figuring this hormone out. 

For instance, in one study, rats fed a 60% fructose diet for six months became leptin resistant. This means that giving them extra leptin did not slow down their eating habits.  But, in another study, a slightly more moderate consumption of fructose or glucose appeared to be protective against leptin resistance in rats also fed a high-fat diet (30% fat).

So while there are definitely some actions you can take to help reduce leptin resistance, it's important to realize that a lot of the ideas out there are little more than best guesses. They may be very good guesses, but I wouldn't base your whole eating plan on them.

So what should you do?

Firstly, don't lose hope. Leptin resistance does show signs of being reversible. And, while the research is still not complete, there are several sensible things you can do that should help.

Avoid overeating, but don't go on a calorie-restrictive diet. 

While overeating can temporarily boost leptin production, if it goes on for too long, it can lead to leptin resistance.

At the same time, suddenly restricting caloric intake can reduce leptin production. So going on calorie reduction diets can actually reduce your circulating leptin, telling your brain to slow down your metabolism and increase your hunger, even if you aren't leptin resistant.

Don't eat less; eat better. 

Consider reducing your fructose intake for a start. Really. 

Although there are some conflicting studies, it does seem that high-fructose diets can cause leptin resistance. This makes sense because fructose is broken down in the liver, and one of the results is triglyceride — an unpleasant fat that blocks leptin from reaching the brain in the first place! 

Just one more reason to reduce fructose.

Eat less grains.

It may be that eating cereal grains such as wheat, barley and rye contributes to leptin resistance. Dr. Tommy Jönsson and others have suggested that the lectin (a kind of protein) found in cereals could bind to the leptin receptor, thus creating leptin resistance. 

Get enough sleep. 

Sleep deficiency causes a reduction in circulating leptin, and an increase in another hormone involved in appetite control: ghrelin. Except that ghrelin one causes hunger. So not getting enough sleep is a double whammy! If you get less than the recommended seven-and-a-half to eight hours, why not commit to going to bed 20 or 30 minutes earlier?

Reduce your toxins.

Leaving aside the fact that sugar and wheat might be considered toxins in themselves, reducing your overall toxic load can only be a good thing. Toxins can affect many of the weight-control hormones, including leptin, and in levels far below those considered acceptable by the Environmental Protection Agency, according to Dr. Mark Hyman, among others. So choose an area to start reducing your toxins. Stop storing your food in plastic, stop using chemical cleaners, and get the toxins out of your cosmetics. Check out the skin deep database for information about specific ingredients to avoid.

Eat less grains and fructose, get more sleep, and reduce your toxin exposure. It's all good advice, regardless of your leptin levels. Leave a comment and tell me: which will you do today?

Source: www.mindbodygreen.com

9 Tips to Help Balance Hormones 

When it comes to health, hormones, and gut bacteria have a much bigger effect than many people realize. In fact, these two factors can destroy health even if everything else (diet, supplements, etc.) is optimized.

Conversely, fixing hormones and gut bacteria can do a lot to boost health, even if not all the other factors are optimal. In fact, there are even studies about using certain hormone reactions to heal brain trauma.

If you doubt the very real power of hormones to affect everything from mood, to weight, to bowel health – ask the nearest pregnant woman if she’s noticed any difference in these areas since being pregnant. Or ask the nearest 13 year old girl… carefully…

If you have symptoms like fatigue, skin issues, weight gain, weight around the middle, trouble sleeping, always sleeping, PMS, endometriosis, infertility, PCOS or other issues, chances are you have hormone imbalance!

What are Hormones?

Hormones are your body’s chemical messengers. They travel in your bloodstream to tissues or organs. They work slowly, over time, and affect many different processes, including

• Growth and development
• Metabolism – how your body gets energy from the foods you eat
• Sexual function
• Reproduction
• Mood

Endocrine glands, which are special groups of cells, make hormones. The major endocrine glands are the pituitary, pineal, thymus, thyroid, adrenal glands and pancreas. In addition, men produce hormones in their testes and women produce them in their ovaries. (source)

Hormones are produced using good fats and cholesterol, so lack of these important dietary factors can cause hormone problems simply because the body doesn’t have the building blocks to make them. Toxins containing chemicals that mimic these building blocks or that mimic the hormones themselves are also problematic because the body can attempt to create hormones using the wrong building blocks… mutant estrogen anyone?

The endocrine system is a complex system that we will probably never completely understand, but there are some basic things you can do to boost your  body’s ability to create and balance hormones:

1. Avoid High Omega-6 Polyunsaturated Fats

The body is simply not meant to consume these man-made fats found in vegetable oils. From that article:

“The human body is about 97% saturated and monounsaturated fat, with only 3% Polyunsaturated fats. Half of that three percent is Omega-3 fats, and that balance needs to be there. Vegetable oils contain very high levels of polyunsaturated fats, and these oils have replaced many of the saturated fats in our diets since the 1950s.
The body needs fats for rebuilding cells and hormone production, but it has to use the building blocks we give it. When we give it a high concentration of polyunsaturated fats instead of the ratios it needs, it has no choice but to incorporate these fats into our cells during cell repair and creation.
The problem is that polyunsaturated fats are highly unstable and oxidize easily in the body (if they haven’t already oxidized during processing or by light exposure while sitting on the grocery store shelf). These oxidized fats cause inflammation and mutation in cells.
In arterial cells, these mutations cause inflammation that can clog arteries. When these fats are incorporated into skin cells, their mutation causes skin cancer. (This is why people often get the most dangerous forms of skin cancer in places where they are never exposed to the sun, but that is a topic for another day!)
When these oils are incorporated into cells in reproductive tissue, some evidence suggests that this can spur problems like endometriosis and PCOS. In short, the body is made up of saturated and monounsaturated fats, and it needs these for optimal health.”

Bottom line: Don’t eat fats like Vegetable oil, peanut oil, canola oil, soybean oil, margarine, shortening, or other chemically altered fats. Choose fats like coconut oil, real butter, olive oil (don’t heat!) and animal fats (tallow, lard) from healthy sources instead and eat lots of high Omega-3 fish.

2. Limit the Caffeine

I love coffee, a lot, but the truth is that too much caffeine can wreak havoc on the endocrine system, especially if there are other hormone stressors involved too like pregnancy, presence of toxins, beneficial fat imbalance or stress.

Cut down the coffee if you can, or replace with beneficial herbal teas. If you can’t or won’t cut the coffee, use it as a way to sneak in your beneficial fats by adding 1 tablespoon coconut oil to each cup and blending in the blender to emulsify. It is like a latte but with healthy fats!

3. Avoid Toxins

Toxins found in pesticides, plastics, household chemicals, and even mattresses can contain hormone disrupting chemicals that mimic hormones in the body and keep the body from producing real hormones. Things like hormonal birth control can (obviously) do the same thing.

If you have hormone imbalance or are struggling to get pregnant, avoiding these toxins is very important! Cook in glass or non-coated metal pans (no non-stick or teflon!) and avoid heating or storing foods in plastic. Find organic produce and meat whenever possible and don’t use chemical pesticides or cleaners.

Here are some additional tips for avoiding toxins:

• Improving indoor air quality with plants
• 3 Simple Natural Indoor Air Cleaners
• 19 Natural cleaning tips
• Best water filter options

4. SLEEP

Can’t emphasize this one enough (tried with the all-caps-yelling though)! If you aren’t getting enough sleep, your hormone will not be balanced. Period.

Use these tips to help improve your sleep and just do it! This can singlehandedly improve hormones and is even linked to longer life, less chance of disease and optimizing weight.

More Info:

• Guide to Getting Great Sleep
• How to Get Healthy While You Sleep

5. Supplement Wisely

In a perfect world, we would be rising and sleeping with the sun, getting Vitamin D from the sun and Magnesium from the ocean while relaxing and exercising in great balance each day in a stress-free world. Since I doubt that describes any of us currently, supplements can fill in the gaps. I’ve talked about the basic supplements that I take before, but there are some specific ones that are helpful for hormone support.

• Maca- A tuber in the radish family that has a history of boosting hormone production and libido. Many women notice less PMS, increased fertility, and improved skin while men notice increased sperm production, libido, and better sleep. Maca is also high in minerals and essential fatty acids, making it great for hormones.  It is available in powder form (least expensive option) or in capsules.
• Magnesium- Magnesium supports hundreds of reactions in the body and often contributes to better sleep (which is great for hormones!). There are several effective forms of Magnesium: In powder form with a product like Natural Calm so that you can vary your dose and work up slowly, ionic liquid form  can be added to food and drinks and dose can be worked up slowly,or  transdermal form by using Magnesium oil applied to skin. This is often the most effective option for those with damaged digestive tract or severe deficiency.
• Vitamin D- A pre-hormone is supportive of hormone function. Best obtained from the sun if possible, or from a D3 supplement or Fermented Cod Liver Oil.
• Fermented Cod Liver Oil- Provides many of the necessary building blocks for hormone production including Vitamins A, D, and K. It also is a great source of Omega-3s and beneficial fats.
• Gelatin is a great source of calcium, magnesium and phosphate. It supports hormone production and digestive health and helps sooth inflammation, especially in joints.

6. Exercise Lightly

If you have hormone imbalance, intense extended exercise can actually make the problem worse in the short term. Sleep is actually more important, at least during the balancing phase, so focus on relaxing exercises like walking or swimming and avoid the extended running, cardio, and exercise videos, for now….

I’ve also recently added in Rebounding, which is great exercise and has additional health benefits.

7. Lift Heavy Weights

While extended cardio can be bad, short bursts of heavy lifting (kettlebells, deadlifts, squats, lunges) can be beneficial since they trigger a cascade of beneficial hormone reactions. Aim for a few sets (5-7) at a weight that really challenges you, but make sure to get help with form and training if you haven’t done these before as bad form can be harmful!

8. Eat Some Coconut Oil

Coconut Oil is amazing for hormone health. It provides the necessary building blocks for hormone production, can assist weight loss, reduce inflammation, and even has antimicrobial and antibacterial properties.

If you really need hormone help, aim to consume 1/4 cup of added coconut oil a day.

9. Fix Your Leptin

Leptin is a master hormone, and if it is out of balance or if you are resistant to it, no other hormones will balance well. Fixing leptin will also help boost fertility, make weight loss easier, improve sleep, and lower inflammation.

Source: www.wellnessmama.com

The top six better substitutes for sugar

NaturalNews) White sugar has been found to increase the risk of developing different health problems, like interfering with normal insulin action, raising blood sugar levels and a lot more. Eating this or any foods that are rich in white sugar can even aggravate one's health problems. The most effective method of keeping blood sugar levels down is by avoiding the intake of processed sugars, as well as including protein in small amounts in each meal. 

A renowned nutritionist, Naini Setalvad, has suggested six better and healthier substitutes that people can freely use instead of white sugar. People often crave sweets because the body is imbalanced. However, consuming white sugar will not solve that imbalance. Listed below are healthier and yummier substitutes to white sugar.

Here's the list:

• Honey

Honey is a better alternative to white sugar because it is alkaline in nature. This means that it does not produce gas or acids. In turn, it also helps strengthen the heart and prevent the onset of fever, cough and colds. It has also been found to help purify the blood. People who have high blood pressure should take honey, as the acetylcholine found in the honey helps increase blood flow to the heart, therefore decreasing one's blood pressure. This can be added to beverages or used as a sweetener in desserts.

• Sugarcane juice

Though white sugar comes from sugarcane, the process by which it is refined takes out a lot of the useful nutrients. The juice from sugarcane actually has vitamins B and C, as well as various organic salts like iron, calcium and manganese. This is good for those who suffer from anemia and jaundice. Natural, fresh juice from sugarcane can be taken as a refreshing beverage, even without adding lemon, ginger or any other ingredient for flavor.

• Jaggery

This is often called as "medicinal sugar," and it is frequently used to cure constipation, coughs and indigestion. It has a large amount of mineral content. In terms of usage, this is the closest alternative to sugar. People can get jaggery in the form of a powder, liquid or even a solid block. This can be used to sweeten a lot of Indian treats.

• Dried fruits

Popular dried fruits include raisins, prunes, dates and figs. Dates are a great source of iron, vitamin B, potassium and fiber. Raisins can be used to sweeten food. Figs are great for those who have digestive problems. These are also great for fighting asthma, coughs and colds. Prunes are rich in fiber and can help people have a healthy digestive system. When people have a strong craving for sugar, dried fruits are a great choice compared to white sugar.

• Fresh fruits

Instead of taking in white sugar or foods that are rich in it, fruits like apples, oranges, mangoes, watermelons and papayas will do the trick. The sugar they contain isn't as concentrated as white sugar. These are also full of nutrients, but with none of the unwanted fat.

• Stevia

Stevia is a South American herb that has been found to help lower hypertension. It is also great for the reduction of stomach acidity and gas. This is the only sweetener that is suggested for diabetics.

These are six healthier alternatives to white sugar. Experts recommend that, instead of white sugar, the above-mentioned alternatives can be used in one's daily diet.

Source: www.naturalnews.com

10 Natural Remedies to Eliminate Varicose Veins

Varicose veins are swollen, raised veins which could be tender and painful and cause the legs to feel tired, achy, tight and heavy. In general, they do not pose any significant health risks, although they could be uncomfortable and unsightly. Some supplements can help provide relief.

How they happen

About half of middle-aged Americans have some form of varicose veins. Poor diets (low-fiber and high-fat), lack of physical activity and obesity can burden the veins, while women who are pregnant or who have hormonal imbalances are also more susceptible to the condition.

Other risk factors include genetic weakness in the veins or their valves, liver disease, nutritional deficiencies and prolonged sitting or standing.

Arteries bring blood from the heart to various parts of the body, while veins bring the blood back to the heart. Unlike arteries, veins cannot depend on the pumping action of the heart to transport blood. Instead, blood movement in veins is brought about by the contraction and relaxation of the muscles around them. Veins have valves which ensure that blood only flows in one direction.

When these valves malfunction, vein walls are weakened or there is poor circulation, blood flow could be hampered. This causes blood accumulation in the veins, weakening them and causing them to stretch and bulge. Varicose veins usually appear on the legs — where the veins are constantly working against gravity — and the anus, where they are called hemorrhoids.

Helpful supplements

• Bilberry — boosts blood circulation and helps strengthen capillary walls. Take a standardized extract with 25% anthocyanosides, at a dose of 160 mg twice per day.

• Horse chestnut — strengthens vein walls and valves, boosts circulation and alleviates swelling. Take a standardized extract with 100 mg of aescin daily.

• Butcher’s broom — reduces inflammation in veins. Take a standardized extract with 200-300 mg of ruscogenins daily.

• Grape seed extract — contains compounds which boost circulation and improve vein wall integrity. Take 200-300 mg daily.

• Vitamin E — thins the blood, promoting blood flow and alleviating inflammation in veins. Take 400 IU twice daily.

• Ginkgo biloba — frequently used for circulatory issues. Take an extract standardized to 24% flavone glycosides, at a dose of 60-120mg twice per day.

• Vitamin C — improves health of vein walls. Take 500 mg twice or thrice daily.

• Bromelain — alleviates inflammation in the veins and could help prevent blood clots. Take 500 mg thrice daily, in-between meals.

• Bioflavonoid complex — some flavonoids, for example hesperidin and rutin, have been found to be helpful with treating varicose veins. They improve the integrity of the support structures of the veins as well as the whole vascular system. Take 1,000 mg twice or thrice daily. You could also consume bluish-red berries, such as cherries, blackberries, hawthorn berries and blueberries, as they contain flavonoids which improve the strength and elasticity of vein walls. Extracts of some of these berries are widely used in Europe to treat different types of circulatory disorders, including varicose veins.

Bilberry, butcher’s broom, bioflavonoids and horse chestnut were also recommended by Michael Murray, ND.

Topical application

Calendula ointments, in the form of creams and salves, could be applied topically onto varicose veins on the lower legs to reduce their swollen appearance.

Dietary tips

A high-fiber diet comprised of good amounts of fresh fruits and vegetables, whole grains, seeds and nuts would be helpful. Buckwheat contains rutin, which boosts capillary strength.

Herbs and spices such as cayenne, ginger, garlic and onions help boost circulation and could be added to one’s diet too.

Source: www.healingthebody.ca