These are crazy times. In a matter of just a few months, the world has been completely turned upside down. But we don’t have to live in constant fear of this virus. We do, however, need to make our health our first priority. In the following guide, we’ll go over how to boost your immune system for COVID-19 and for a healthy life in general.

COVID-19: What is it?

COVID-19 is an infectious disease which is caused by a recently-discovered coronavirus. It was first found in Wuhan, China in December 2019.

Coronaviruses are RNA viruses which typically result in respiratory infections that can cause flu-like symptoms. There are hundreds of coronaviruses in total. Aside from COVID-19, other well-known ones include SARS and MERS.

In regards to COVID-19 in particular, suspicion is mounting that it may be a manmade virus that accidentally leaked from a laboratory. But regardless of who’s responsible, the fact is that it’s all over the world right now. We simply have no choice but to deal with it.

Common Symptoms

The common symptoms of COVID-19 include a dry cough, achiness, shortness of breath and fever. But the severity of the symptoms can vary from person to person. In more severe cases, people may develop pneumonia. And regardless of severity, many of those infected have reported a loss of taste and smell.

It can take up to two weeks before any symptoms develop, which is why many people are unaware they have it. And oftentimes, no symptoms end up developing at all!

While this is, of course, a good thing, asymptomatic people can still spread the virus. That’s why we need to be extra mindful at all times these days – especially when around those who could be especially vulnerable to the virus.

Who’s Vulnerable?

Generally speaking, those most at risk from COVID-19 are people who are most at risk from other diseases: the elderly, the obese and the immunocompromised.

But there are also reports in the media that more and more people in their 20’s and 30’s are succumbing to this virus. These people are often described as “healthy,” but perhaps we should take such reports with a grain of salt.

Someone who eats nothing but processed foods, for example, will likely be labelled as “healthy” provided they have yet to develop cancer or diabetes. But could we call a heavy smoker healthy just because he or she is currently cancer-free?

It seems as if the Wuhan virus acts as a catalyst for potential health complications that were bound to arise eventually. This pandemic, then, should serve as a wakeup call for all of us to straighten out our diets and daily habits.

The good news is that the virus is likely less lethal than originally thought. More and more municipalities are randomly testing asymptomatic people, discovering that scores have caught the virus without getting ill whatsoever.

At the time of writing, the death rate is estimated to be around 5%. But given the lack of testing, it’s surely much lower than that in reality.

Are There Any Known Cures or Remedies?

At the moment, no. There is no cure and it doesn’t seem like there will be one in the near future.

Furthermore, the ‘cure’ could potentially be a major concern in and of itself. Are we really supposed to believe that a vaccine made by Bill Gates, an individual with 500,000 shares in Monsanto, is going to save the world?

At the time of writing, drug companies are rushing to create something that could alleviate symptoms in critical cases. An already existing antimalarial drug, hydroxychloroquine, in particular, has shown some promise. But it also comes with plenty of side effects.

Furthermore, COVID-19 may be constantly mutating and there are probably already multiple strains. A vaccine may only work out in the very short term. Sadly, it’s probable that the Wuhan virus is here to stay.

At this point, the only reasonable and realistic solution is one that we all should’ve been doing already: eating healthy and getting enough sleep to boost our immune systems naturally.

How to Boost Your Immune System for COVID-19

None of the tips listed below are special magic tricks. When it comes to getting healthy and boosting the immune system, there’s no easy way out.

Be wary of those pushing ‘cure-all’ products, or those claiming that consuming one particular thing can save you from COVID-19. While garlic, for example, is known to be an antiviral, do not expect it to do anything for you if you’re smoking, drinking, eating junk food and getting inadequate sleep.

In order to fully boost your immune system for COVID-19, it’s vital to take a holistic approach. You need to be eating healthy AND getting enough sleep AND getting enough exercise.

But also note that boosting the immune system is not a substitute for social distancing and basic hygiene. We recommend taking all the basic precautions, such as wearing a mask, social distancing and repeated hand-washing. You should be doing these things not just for yourself but to prevent the virus from spreading to others.

Stop Doing THIS:

This is a stressful time for all of us. Not only is there a virus to worry about, but millions of people have lost their jobs. And even for those who are still doing OK, there’s just so much uncertainty about the future.

In stressful situations, people tend to drink lots of alcohol and eat comfort foods. But while the occasional drink or snack may be OK, now is NOT the time for indulgence. Now, more than ever, is the time to prioritize your health.

Be sure to avoid refined carbohydrates like added sugars, cake, cookies, chips and white bread. Such foods are simply not easy on the immune system, and they may tamper with the body’s natural ability to absorb important minerals. Furthermore, these foods can often become addicting.

If you have a sweet tooth, learn more here about some healthy alternatives to both sugar and artificial sweeteners. And for those struggling to handle their anxiety, meditation or yoga are much healthier alternatives to drinking.

While you shouldn’t be living in constant fear, it would be wise to eat and live as if catching this virus at some point is an inevitability. In other words, you want to be preparing your body for war.

Vital Nutrients for Boosting the Immune System

Below we’ll go over some vital nutrients that you should be including in your diet. Broadly speaking, you want to eat lots of colorful fruits and vegetables which are rich in antioxidants, vitamins and various minerals.

Many people are struggling financially at the moment, so you may find this guide for eating healthy on a budget helpful.

Vitamin C

Vitamin C is known to strengthen the immune system and make the body less prone to getting infections. It not only stimulates white blood cells, but it also aids in the absorption of other beneficial nutrients and compounds.

Generally, people should be consuming at least 90mg of vitamin C on a daily basis. But this is the recommended lower limit of vitamin C consumption. To keep the common cold at bay, at least 200mg is recommended.

Furthermore, to experience the antioxidant effects of the vitamin, one can consume 200-1,000mg daily for as long as it takes to get the desired results.

Some of the best sources of vitamin C include oranges (82mg per fruit), red peppers (95mg per half cup), kale (80mg per cup) and broccoli (51mg per half cup). Other excellent sources are lemons, grapefruits and strawberries, just to name a few.

When supplementing with vitamin C, you generally want to look out for what are known as liposomal supplements. Liposomal technology allows the antioxidants to travel directly to the target areas – especially beneficial for those using vitamin C to fight off disease.

Learn more about supplementation options here.

Zinc

Zinc is a crucial mineral that plays a role in over 300 enzyme reactions within our bodies. It’s vital for a healthy and balanced immune system, while the mineral also works as an anti-inflammatory.

But zinc is not fat-soluble, so we need to be sure that we’re getting enough of it in our diets, or at least through supplementation.

Fortunately, the daily recommended dose is not a whole lot. It’s between 11 and 40mg for men, or between 8 and 40mg for women.

Some of the best natural sources of zinc include oysters (30mg per six oysters), pumpkin seeds (1 cup for the full RDA) and chickpeas (2.5mg per cup).

Learn more about the different varieties of zinc supplements, along with which variety is best for you, right here.

Vitamin D

When your immune system needs a boost, vitamin D can be a powerful warrior. The vitamin can influence thousands of genes and produce over two hundred antimicrobial peptides. It’s an amazing form of protection from a wide variety of viruses and infections.

Furthermore, vitamin D can also help fight against nasty autoimmune diseases. Adequate levels of vitamin D encourage the production of regulatory T cells which help the immune system remember who it’s supposed to be fighting.

And vitamin D has been shown to have positive effects on our mental wellbeing. It affects the neurotransmitter serotonin (the brain’s natural mood regulator), which helps in overcoming certain mood disorders.

The best way to get adequate vitamin D is by simply spending more time out in the sun. But due to current quarantine restrictions, this may not be possible or even advisable for everyone right now (more below).

When it comes to supplementation, go for vitamin D3, vitamin D’s naturally occurring form. Also known as cholecalciferol, this is also the type of vitamin D that’s going to help your bones and aid in many other biological functions.

Many government agencies recommend daily amounts in the 400 – 800 IU range. However, some vitamin D advocates argue that we should be getting up to 5,000 IU’s of vitamin D daily.

Some of the best natural vitamin D sources include fatty fish like salmon, sardines, tuna and herring. Unfortunately, vegans are out of luck, as mushrooms are pretty much the only vitamin D source that doesn’t come from an animal.

Probiotics

About 80% of our immune system is found in the gut. Scientists have even noted what can only be described as “crosstalk” between gut bacteria and the immune system, which is why intestinal health is considered so important to our overall wellbeing.

Every single human being hosts an estimated 40 trillion bacteria in their body, the majority of which can be found in the intestines. And the best way to increase the number of good bacteria in your body is to consume more probiotics.

Some great probiotics are fermented foods like kimchi, kombucha, coconut kefir and pickles. Dairy options, meanwhile, include yogurt, cheese and kefir.

But if you’re not a fan of fermented foods, you can also consider probiotic supplementation. Look for supplements with the following bacteria: L. acidophilus, which aids in digestion, B. longum, a powerful antioxidant, and B. bifidum, which helps with the breakdown of carbohydrates and dairy.

When shopping for probiotic supplements, make sure they contain living and not dead bacteria. Also, look out for an expiration date on the label. If you don’t see an expiration date at all, put it back on the shelf.

Vitamin A

Vitamin A is vital to a healthy immune system. Furthermore, it can even help protect the skin against viruses and harmful bacteria. And the vitamin can even help the body better absorb zinc.

You can get vitamin A in the form of retinol from eggs, seafood and meat. Beta-carotene, meanwhile, is the precursor to vitamin A that’s common among fruits and vegetables (especially the yellow and orange variety). These include carrots, sweet potatoes and squash.

Men should try to get around 10,800 mcg of beta-carotene per day, while women should aim for at least 8400 mcg.

Taking vitamin A as retinol in the form of supplements comes with a number of potential side effects. Beta-carotene, on the other hand, is water-soluble, and you don’t need to worry about consuming too much. Therefore, consuming beta-carotene from a natural source and allowing your body to make its own vitamin A is a much better alternative.

Even More

Some other things to include in your diet include omega-3 fatty acids, as these promote white blood cells and a healthy immune system.

And in general, foods that are high in antioxidants will greatly boost your immune system for COVID-19. Most fruits, berries and leafy greens are rich in antioxidants and will help your body fight against harmful free radicals.

Overall, eat lighter foods to ease the stress on the digestive system. The body uses a tremendous amount of energy and resources on digestion. And an overworked digestive system prevents it from fully focusing on fighting off disease. Intermittent fasting is another method to consider.

Herbs & COVID-19

As there’s still so much we don’t know about the Wuhan virus, experts still aren’t sure what role herbs play when it comes to boosting your immune system for COVID-19.

For example, while we know that herbs like echinacea are great for strengthening one’s immune system in general, it may not be a good idea to take it after you’ve contracted the virus. The reason is that echinacea and similar herbs could further stimulate an inflammatory response and possibly overwork the immune system.

Thankfully, Dr. Weil has provided a list of herbs he considers safe to take both before and after infection. One of them is garlic, which has both antibacterial and anti-fungal properties.

Dr. Weil recommends consuming two cloves of raw garlic which you can either swallow whole or chop up and eat with other food. Sure, the garlic will make your breath stink, but that’s all the more reason to social distance!

Dr. Weil also recommends green tea, which is a great antioxidant and anti-inflammatory.

Lifestyle Tips

As mentioned above, in order to boost your immune system for COVID-19, you have to approach your health holistically. Eating right, of course, is one of the best things you can do. But there are also some other healthy habits you should start implementing today.

Exercise

Most of us aware that regular exercise is vital for a healthy body and mind. But how is one supposed to keep fit when all the gyms are closed, and when there are even restrictions on going outside?

Obviously, if you own some basic gym equipment, then you’ve got nothing to worry about. Sadly, most people do not. But that’s no excuse for being completely sedentary during lockdown.

You can do pushups and situps just about anywhere. Furthermore, resistance bands are a great way to keep your muscles active when you don’t have access to regular weights. If you don’t own any, they can easily be ordered online.

Some people may be completely restricted from, or just weary about, running outside at this time. If you want to get some cardio training done with limited space, try shadow boxing in front of a mirror.

And this would also be a great time to take up yoga.

Get Some Sun

Natural sunlight is a vital source of vitamin D (see above) and it also enhances the mood. But in some countries, people are currently barred from going outside at all.

But it’s important to try and get some exposure to natural sunlight in any way that you can. Take walks when you’re allowed, or sit out on a balcony if you have one. Thankfully, the weather is getting warmer and nicer throughout much of the world.

Get Enough Sleep

You could eat right, exercise often and do your best to avoid harmful chemicals. But how healthy are you if you can’t get a good night’s sleep? To put it simply, if you’re not getting enough sleep on a regular basis, you’re not living up to your full potential.

When in a deep, restful sleep, our bodies balance hormones, heal injuries and repair damaged tissue. And most doctors recommend 7-8 hours of sleep a night.

With many people working from home, and without the typical daily commute, what better time to prioritize a good night’s rest?

Meditate

Daily meditation is greatly beneficial for easing anxiety and helping people stay sane in their current lockdown situations.

But of course, your neighbors are in the same quarantine situation as you are, and your building might be a lot noisier than normal. Try to find a quiet room to meditate in, or at least choose a time when your place tends to be quietest.

There are many different ways to meditate, and beginners often complain of too many thoughts rushing through their minds. But that’s OK. Over the long term, you’ll likely find that simply spending time each day alone with your thoughts can be greatly beneficial. Simply try to observe your thoughts without judging them.

Try to meditate for around 15-20 minutes a day if you can. If possible, try multiple sessions. But if it’s really hard in the beginning, start by just doing 5 minutes a day and then gradually working your way up.

What if You Start Experiencing Symptoms?

Dr. C. Norman Shealy recommends finding a holistic physician in your area in advance. That way, if you suddenly start experiencing symptoms, you’ll know who to call.

You generally do not want to visit a hospital unless your condition is critical. The virus is spreading rapidly throughout hospitals at the moment, and it’s one of the riskiest places to be.

While there’s still a lot of research to be done, Dr. Shealy suggests that vitamin therapy, or the intravenous injection of high amounts of vitamins, could be effective at curing this virus. Obviously, you don’t want to try this at home, so be sure to seek out a qualified professional.

Whether it works or not, the treatment has much fewer side effects than many of the prescription meds currently being experimented with.

Conclusion

There are many things that we cannot control right now. Governments are constantly coming up with new measures to contain the virus, implementing their plans with hardly any notice. And as hard as you may be trying to social distance or isolate, you can’t expect everyone else in your city to be doing the same.

It can be frustrating, for sure, but there’s not much use in getting too stressed out about things we can’t control. One thing that IS under our control, however, is our health. That’s why it’s vital to use this time to boost your immune system for COVID-19.

The post Boost Your Immune System for COVID-19 appeared first on Holistic Health for Life.

Winter is here, and if you’re like me, you’re already counting down the days until spring. But while I may never be a fan of cold weather, utilizing certain warming herbs and spices has made the season much more tolerable. Thankfully, there are plenty of beneficial herbs we can consume which both warm the body and bring it back into balance. Below, we’ll be covering 7 of them, along with their main health benefits and ways in which to eat or drink them.

What Are Warming Herbs?

The idea of warming (and cooling) herbs is an important part of both Traditional Chinese Medicine (TCM) and Ayurveda. While the concept is largely absent from Western medicine, we all know that spicy herbs like cayenne add heat to the body.

Other warming herbs aren’t quite as obvious, however. For those not fond of spicy foods, rest assured that there are plenty of other options.

As the name suggests, warming herbs help warm us up on a cold day. But they also benefit the body in a plethora of other ways. Most warming herbs do things like boost circulation, increase the metabolism of the digestive system and enhance the function of organs like the kidney and spleen.

Warming herbs and spices contain thermogenic compounds which convert calories into heat. And many warming herbs also benefit the thyroid gland, which helps regulate body temperature, among many other things.

In Ayurveda, these herbs are associated with Agni, the principle of fire. And in TCM, warming herbs are necessary to increase the amount of yang energy within the body. Especially in wintertime, it’s important to consume yang herbs to balance out the yin, or cold energy of the body.

There are plenty of warming herbs and spices out there, but in the following guide, we’ll be covering seven of the most popular ones in alphabetical order.

1. Black Pepper

Native to India, the main active compound of black pepper is piperine, which helps increase blood flow and perspiration. Piperine also helps aid digestion, fight against inflammation and it even works as an antioxidant.

But piperine not only helps warms the body, it also greatly increases the bioavailability of other foods. When combined with turmeric, for example, piperine can even boost its absorption rates by a couple thousand percent!

Additionally, black pepper is rich in minerals like calcium, iron, phosphorus and zinc. Traditionally in Ayurvedic healing, black pepper has been combined with other substances to treat ailments like heart disease and diabetes. (1)

Ways to consume:

Consuming black pepper is pretty straightforward. You can simply sprinkle it on whatever food you like, or include it in your sauces or marinades.

Black pepper can also be added to herbal teas together with a number of other spices featured on this list. Keep reading for more information. (2)

2. Cardamom

Cardomom is a member of the ginger family. It’s commonly found in Indian cuisine and has also been used in Greece since ancient times.

In addition to warming the body, cardamom comes with a plethora of health benefits. It helps lower blood pressure and blood sugar levels. It aids digestion and even helps with colds and brain fog.

Furthermore, cardamom contains a high amount of both magnesium and vitamin C.

As is common with other warming herbs in Chinese medicine, it benefits internal organs like the spleen and lungs. And in Ayurveda, it’s considered beneficial for being able to balance the three doshas.

Ways to consume:

Cardamom comes in both green and black varieties. It can be either consumed ground or as whole seeds with the pods cracked, depending on the preparation method.

Powdered cardamom can be used in baking and in sauces and it can also be cooked together with rice. Furthermore, cardamom seeds can be chewed after a meal to both freshen the breath and aid digestion. (3, 4)

You can also try adding some cardamom pods to a cup of coffee, while it even goes great with chia pudding!

Cardamom tea for digestion: To use cardamom as a digestive tea, first prepare a teaspoon of crushed cardamom seeds. Then seep it in a cup of boiled water for around ten to fifteen minutes.

This cardamom chai tea also seems to be a pretty big hit on Amazon.

3. Cayenne

Native to Central and South America, cayenne is now a common herb found all over the world. When we talk about cayenne, we’re usually referring to the cayenne pepper that grows on the cayenne shrub. And the two most common species of cayenne pepper today are Capsicum frutescens and C. annuum.

Cayenne is, without a doubt, one of the best herbs for boosting circulation. This is thanks to its main active compound, capsaicin, which is what makes the peppers spicy.

Cayenne peppers are rich in vitamin A, vitamins B1 and B6, vitamin C, and minerals like iron, copper and potassium.

Cayenne pepper is also effective at preventing blood clots. Along with herbs like turmeric and ginger, cayenne peppers are considered excellent natural blood thinners.

As cayenne is so great at boosting circulation, it also boosts the efficacy of other herbs, making sure the beneficial compounds get where they need to go. Consuming it with gingko biloba, for example, is an excellent way to fight brain fog.

Ways to consume:

Many people like to consume cayenne as a powder. Try putting a teaspoon into a cup of warm water, and then adding things like raw honey or lemon for flavor. If you still find the heat too intense, you can try it alongside starchy foods like potatoes, which some find helpful.

And cayenne pepper is just one of many herbs for which the tincture form is a popular option. You can make your own, but the entire process can take weeks or even months. That’s why you might want to buy some from a store instead.

You can add drops of a tincture to water or juice or place it directly under the tongue. Since cayenne is so spicy and everyone has a different tolerance level for spiciness, it’s best to take it slow and work your way up.

4. Cinnamon

Cinnamon is surely a spice that you’ve tried before, but perhaps you didn’t realize how beneficial it can be to your health – especially in winter.

Cinnamon helps regulate blood sugar and it increases glucose metabolism. That makes it a great choice for diabetics.

Furthermore, the warming herb reduces triglycerides which helps protect the heart. It also reduces inflammation and helps fight against free radicals. What’s more, is that cinnamon can even do things like prevent candida and in the short term, reduce nausea.

Similar to black pepper, cinnamon can also increase the bioavailability of other herbs and spices.

Cinnamon has a sweet taste which makes it a good sugar alternative. But if you’ve only ever tried it on top of a cinnamon bun, rest assured that there are much healthier ways to consume it.

Ways to consume:

There are a number of ways to enjoy cinnamon in tea form. And you can also combine it with another herb featured on this list: ginger.

Take about a half a teaspoon of cinnamon powder and grate about 2.5 cm of ginger root. Combine them in a tea strainer and add boiled water before waiting for several minutes. You can also add honey or lemon juice as you wish. (9)

You can sprinkle cinnamon on baked goods or on oatmeal. But if you’re mainly concerned with cinnamon’s thermogenic properties and health benefits, you can also try ingesting cinnamon capsules.

Note that there are two main varieties of cinnamon. Generally speaking, it’s best to look out for organic Ceylon cinnamon (from Sri Lanka and Southeast Asia) rather than the Cassia variety (from China) (5)

5. Cumin

A relative of parsely, cumin is indigenous to Egypt. Traditionally, it’s been an important part of both Middle Eastern and South Asian cuisine. And nowadays it’s common in Latin American cooking as well.

Cumin’s main active compound is cuminaldehyde. And the herb contains beneficial nutrients like vitamins like A, C and B6 as well as minerals like iron.

Cumin helps aid digestion and nutrient absorption, and it helps relieve abdominal discomfort. It improves liver function and can even soothe a sore throat!

Ways to consume:

Cumin is often present in Indian curries. And it’s often grounded into a powder before being added to Mexican dishes like tacos or fajitas. (6)

Gradually, more and more people are also beginning to discover cumin black seed oil. Highly regarded as a “cure-all,” the oil has antifungal properties and can help fight against free radicals. Some apply the oil topically on their skin to fight against acne or premature aging. Supposedly, it can even ease joint pain. (7)

With so many different uses, we recommend doing further research on the application or ingestion method that works best for you.

6. Ginger

Ginger is one of the most well-known and most widely consumed warming herbs. And for good reason. It increases circulation and is great for digestion and high blood pressure. Ginger is a natural immune system booster and it also has powerful antimicrobial properties.

Ginger’s active compound is gingerol, which is similar to both capsaicin and piperine. The warming herb is rich in vitamins such as vitamin C, vitamin B5 and vitamin B6. In regards to mineral content, ginger is a good source of magnesium, potassium and manganese.

And in wintertime, eating raw ginger is a great way to combat cold. It also has antibacterial properties, which is why the Japanese often consume it together with raw fish.

Ways to consume:

Ginger is popularly consumed as tea. To make ginger tea, simply cut off around 2.5cm of ginger root and peel off the skin. Then take a knife and slice it into several smaller pieces (you can also grate the ginger if you prefer).

After that, place the ginger and about 2 cups of water into a saucepan. Heat up the water, bringing it to a boil, and then lower the temperature slightly. You’ll want to let it simmer for around 10 to 15 minutes, after which the color should change. Either keep the ginger in there as is, or use a strainer.

In addition to the ginger/cinnamon tea mentioned above, you can learn about some other variations of ginger tea by clicking here.

7. Horseradish

Horseradish has long been cultivated by the Greeks and Egyptians, but is now popular throughout the world. It’s a member of the Brassicaceae family of plants, and its relatives include cabbage and broccoli.

Horseradish is a great warming herb to consume in the winter because it contains vitamin C and helps clear out phlegm. It also helps provide balance to the liver and lungs. And according to TCM, it strengthens yang and dispels cold in the inner organs. (8)

Note that a lot of the “wasabi” on the market today is not really wasabi, but horseradish with green food coloring. Wasabi, though, happens to be a member of the same Brassicaceae family. Interestingly, it’s the stem of wasabi that’s consumed, in contrast to the root of horseradish.

Since real wasabi is rarer around the world compared to horseradish, the latter is often substituted for the real thing. Even within Japan, green-colored horseradish is pretty much the norm at cheaper sushi restaurants!

But if you can get your hands on some real wasabi, it’s also a great way to clear your sinuses and expel mucus in the winter. And it has antimicrobial properties, which is why it, along with raw ginger, is so commonly consumed with raw fish.

Ways to consume:

You can use horseradish on a variety of foods as a condiment or on salads to add some extra spice.

For sinus relief, horseradish can be consumed in tea form. You can grate a piece of horseradish root and add it to boiling water together with lemon juice and honey.

Fusing Them Together

Dianne Wenz of Dianne’s Vegan Kitchen has a great tea recipe which combines a number of the herbs covered above, in addition to apple cider vinegar. Regarding liquids, you’ll need half a cup of water, ¼ cup of lemon juice and a ¼ cup of apple cider vinegar.

The herbal ingredients consist of 1 teaspoon of minced ginger root, 1 teaspoon of minced turmeric, 1/4 teaspoon of cayenne pepper and 1/4 teaspoon of black pepper.

Put everything together in a pot, bring to a boil and then let simmer at medium heat for 10 minutes. Strain and then pour into a mug. Not only will your immune system receive a nice boost, but your body will be feeling warmer in no time!

You can learn more about the recipe here.

Conclusion

Whether you’re a fan of winter or not, this is a time of year when it’s vital to take extra special care of your health. If you struggle with getting sick during the colder months, beneficial warming herbs and spices can often come to the rescue.

The list of warming herbs above is by no means exhaustive. Some others include coriander, turmeric and oregano, among many others. Perhaps there will be a Part 2 sometime in the future!

Sources

(1) https://guidedoc.com/health-benefits-of-black-pepper

(2) https://foodal.com/knowledge/herbs-spices/wonderful-warming-spices/

(3) https://www.masterclass.com/articles/what-is-cardamom-benefits-and-uses-of-cardamom-spice

(4) https://www.mapi.com/ayurvedic-recipes/spices/cardamom.html

(5) https://draxe.com/nutrition/health-benefits-cinnamon/

(6) https://foodal.com/knowledge/herbs-spices/wonderful-warming-spices/

(7) https://www.medicalnewstoday.com/articles/322948.php#takeaway

(8) https://www.whiterabbitinstituteofhealing.com/herbs/horseradish/

(9) https://pennysrecipes.com/2418/ginger-and-cinnamon-tea

The post 7 Warming Herbs and Spices to Try This Winter appeared first on Holistic Health for Life.

In generations past, before the rise of high-end supermarkets like Whole Foods, healthy food was once accessible to all. Before the days of large-scale corporate farms, most food was organic by default. But sadly, with organic foods deemed a luxury item in many countries, numerous people have given up hope on maintaining a healthy diet. But while we can’t change the system overnight, it’s also not necessarily true that only the rich can afford healthy foods. In the following guide to eating healthy on a budget, we’ll cover the various ways you can eat well without breaking the bank.

What We Mean by Healthy Eating:

Eating healthy on a budget does not mean looking for the cheapest pre-made meals at the supermarket that have the words ‘healthy’ and ‘natural’ printed on the label.

For the sake of this article, we’re going to define ‘healthy eating’ as a largely plant-based diet with an emphasis on fresh, organic, chemical-free produce. Of course, implementing fish, eggs and a little bit of meat is fine for most people, too.

1. Focus on Superfoods

While there’s no such thing as a magical food that will instantaneously make you healthy, superfoods are called “super” for a reason. Simply put, they’re foods that are packed with more vital nutrients and other beneficial compounds than others.

Modern-day consumers have been tricked into thinking that good value means getting more calories for less money. While, of course, we do need calories to survive, we should really be thinking about our food’s value in terms of its nutritional benefits.

From that perspective, superfoods clearly give us the biggest bang for our buck, even if they sometimes come in small packages.

Affordable Superfoods That Won’t Break the Bank

The following list is just a brief sample of all the affordable superfoods available at your local supermarket. While there’s a lot more out there, here are a few suggestions to help you get started:

• Kale: contains about 80mg of vitamin C and 94mg of calcium per cup.
• Black beans: Half a cup of boiled beans contain around 400mg of potassium and roughly 120 grams of magnesium. They’re also rich in other nutrients like iron, protein and fiber.
• Chia seeds: 2 tablespoons contain about 177mg of calcium. Chia seeds are also rich in omega-3 fatty acids, protein, magnesium and more.
• Pumpkin seeds: a great source of magnesium and one of the best plant sources of zinc and ALA.
• Broccoli: Just a half a cup of cooked broccoli contains 51mg of vitamin C, and is also a decent source of iron.
• Quinoa: Rich in fiber, magnesium, potassium and iron. The grain has also become considerably cheaper as of late.
• Sweet potatoes: Contain around 450 mg of potassium per cup. Also high in beta-carotene and vitamin A.
• Green tea: Highly effective antioxidant that also helps boost brain power.
• Apple cider vinegar: Highly beneficial for heart and gut health and is also an antibacterial.

2. Buy Local & Seasonal

Buying local and seasonal produce isn’t just healthier, it’s also cheaper. Sadly, however, more and more corporate supermarket chains are selling identical selections of items, regardless of where their store is located. That means that many of the items on sale are coming from far, far away – even if the same product is commonly grown in your area!

Ideally, you live near a supermarket which at least lets people know which products are sourced from nearby. If not, seek out some farmers markets, where you can often get some really good deals on produce that’s in season.

For those based in the United States, Local Farmer is a great resource. You can also consider something like joining a community supported agriculture program, or CSA.

By getting the chance to meet your local food producers in person, you can learn more about how the food was grown. As we’ll go over below, there are plenty of farms using clean and organic methods, even if their products aren’t always labeled as such.

Seasonal and local produce is pretty much always going to be tastier than the alternative. And it’s also healthier, too.

When food manufacturers intend to send their product half-way across the world, they often pick it before its properly ripened, diminishing both its flavor and nutritional content.

Furthermore, longer storage times can also cause a reduction in nutritional value. According to naturopath Claire Georgiou “Vitamin C, folate and carotenes will rapidly decline when stored for periods of time.” (2)

Buying local and seasonal produce is one example of how eating cheaply can even sometimes be the much healthier option!

3. Learn Which Foods to Buy Organic

Nowadays, the question of whether to buy organic or nonorganic is the one which plagues many health-conscious shoppers. In many parts of the world like North America, Western Europe or Japan, organic foods can be incredibly expensive. And buying everything organic is just not always an option for everyday people.

Organic food is more expensive because without the help from chemical additives and pesticides, farmers require more time and human labor to produce their food. Furthermore, the cost of getting the food to be officially certified as organic can be very expensive, further raising prices.

With that in mind, true organic produce is sometimes left unlabelled because the certification process is just too costly for the farmers. That’s one reason it helps to get to know your local food producers (see above).

In any case, the problem remains: If buying 100% organic is untenable, which fruits and vegetables should be focused on? Thankfully, the Environmental Working Group, or EWG, has created some useful lists like the ‘Dirty Dozen’ and ‘Clean Fifteen’ to help us out.

Here are some fruits and vegetables that contain more pesticide residue than others. Therefore you should always buy these organic:

• Apples
• Strawberries
• Cherries
• Cucumber
• Grapes
• Spinach
• Peaches
• Pears
• Tomatoes (3)

Fortunately, according to EWG, there’s also comparatively clean produce out there as well. If you’re concerned with eating healthy on a budget, buying the nonorganic versions of these items is often OK.

• Avocados
• Mushrooms
• Onions
• Cabbage
• Broccoli

Note that some other items on EWG’s ‘Clean Fifteen’ list are papayas and corn. Depending on where you live, there might be a high chance of these fruits being GMO, which certainly shouldn’t be considered ‘clean.’ EWG also acknowledges this, though their lists are primarily concerned with pesticides. (4)

When you can’t buy organic, be sure to peel and wash thoroughly. The peel is oftentimes the most nutritious part of a fruit, but it can also hold onto lots of the chemical residue. You can also focus on thick-skinned fruits like grapefruits and oranges that you’re going to peel anyway.

When out shopping, you may notice that the price difference between organic and inorganic doesn’t always change that much. Organic bananas, for example, are typically just a little bit pricier than the less healthy alternative.

However, according to Dr. Mercola, going 100% organic is a must when it comes to animal products. “Non-organic meats can have up to five times more pesticides than non-organic vegetables!” he writes. (5)

That’s one reason (of many) that non-vegetarians should start substituting more of their meat with eggs. Thankfully, organic, free-range eggs can be purchased rather affordably nowadays – at least compared to meat.

4. Grow Your Own Food

Growing your own food is one way to ensure that your food is organic, in season and of course, local. While more labor-intensive, it’s also a fantastic idea for people eating healthy on a budget.

Rachel Arsenault of Grow a Good Life writes that “A package of organic salad greens cost at least $5 . . . If you grow your own from a package of good-quality organic seeds, it costs half that and produces for a longer period of time yielding about 6 pounds of salad greens.” (6)

Even if you don’t have land, you can still do some growing on your balcony. Tomatoes and peppers can be grown in pots, while you can also grow sprouts at home in a mason jar.

Furthermore, there are plenty of herbs which you can grow easily and cheaply. Herbs aren’t just a great way to add flavor to your cooking, but they can also serve as alternatives to many over-the-counter medications!

This list by EatingWell provides some great ideas for growing your own food and herbs.

5. Change Locations

This is the most drastic action on this list, but it’s still something you may want to consider. As mentioned above, there are plenty of things you can grow yourself indoors. But if you want to take gardening more seriously and even try out homesteading, then moving to a more rural area with more land might be in order.

And again, as mentioned above, there are certainly ways to cut costs when it comes to buying organic. But if you have a family and feel like organic food prices are really spiraling out of control, you may want to move to a place where locally grown, organic produce is cheap and abundant.

Believe it or not, there are still many countries out there that don’t utilize organic labeling. Not because they’re unconcerned about healthy eating, but because most of their produce is organic by default. Therefore, moving abroad may be the easiest way to eat healthy on a budget.

There are plenty of affordable countries with tropical climates that produce lots of exotic fruits that you just can’t buy fresh elsewhere. When I travel, I love visiting outdoor produce markets. Oftentimes, the cheap and delicious fruits I buy were grown in a nearby village, or maybe just down the road!

And there are also plenty of colder places that rely on seasonal and organic produce as well. Whatever your thoughts are on the current Russian regime, the world’s largest nation is a major proponent of organic foods and healthy eating. The country has outright rejected GMO and is trying to make a name for itself as a major exporter of organic foods. (7)

As the safety and quality of the food and soil in Western countries continue to degrade, Russia’s stance gives us a glimmer of hope in regards to the future of the world’s food supply. And it also seems like numerous other Eastern European countries follow a similar mindset.

Additional Tips:

• Plan meals for the week before you go shopping. This way you won’t buy more than you need.
• Eat before you go grocery shopping. Going shopping while hungry will tempt you to buy extra food that may eventually go to waste.
• Eat less meat. High quality, organic meat is not easy on the wallet. As mentioned above, eggs are a great alternative. Also consider cheaper vegetarian protein sources like peanuts, chickpeas and broccoli.
• Buy in bulk for things that won’t rot quickly, like nuts and rice.
• Make your own healthier alternatives to products like sunscreen and soap.
• Water is also essential to our health. Rather than constantly spend money on expensive and harmful plastic bottles, use a water filter and drink from reusable glass jars.

Conclusion

Hopefully, you’ve realized by now the eating healthy on a budget isn’t as challenging as many people think. Of course, there are lots of problems with our current system that needs changing. But until the day comes that chemical-laden, genetically modified foods are off our supermarket shelves for good, there are numerous ways to avoid them. And if you have any more ideas that weren’t covered here, please let us know in the comments below!

Sources

(1) https://www.onegreenplanet.org/vegan-food/the-most-affordable-superfoods/

(2) https://www.rebootwithjoe.com/benefits-of-eating-seasonally/

(3) https://www.ewg.org/foodnews/dirty-dozen.php

(4) https://www.ewg.org/foodnews/clean-fifteen.php

(5) https://articles.mercola.com/sites/articles/archive/2011/01/31/15-superfoods-for-under-20-stocking-your-pantry-on-the-cheap.aspx

(6) https://growagoodlife.com/grow-your-own-organic-food/

(7) https://www.mintpressnews.com/worlds-largest-country-russia-bans-gmo-food-crops/210085/

The post 5 Tips For Eating Healthy on a Budget appeared first on Holistic Health for Life.

How many plastic items have you come into contact with today alone? The number might be difficult to count, as nearly everything seems to come in plastic nowadays. We drink water out of plastic bottles, eat food out of plastic containers and put plastic toothbrushes in our mouths. But while plastics may be incredibly convenient, the chemicals used to make them contribute to a wide variety of health problems. In the article below, we’ll go over the main health risks that come from plastics and helpful tips on how to reduce plastic use.

Limiting Your Exposure to Bisphenol A

One of the nastiest culprits found in many plastic products these days is the chemical compound Bisphenol A, or BPA for short. Alarmingly, it’s been estimated that up to 93% of the American population has a detectable amount of BPA in their system! (1) But what is it and what are some of the negative BPA effects you want to avoid?

What is BPA?

BPA is a compound used to harden plastics. This includes all sorts of plastic cups and drinking containers on store shelves. Note that BPA is also sometimes used in can lining as a way to prevent corrosion and to protect food from bacterial contamination. That means that even if you avoid plastic packaging, you may be exposing yourself to BPA by consuming canned goods. (2)

The Harmful Health Effects of BPA

BPA exposure has been linked with cancer, heart disease and diabetes. It also imitates the effects of estrogen, thereby disrupting the natural functions of the endocrine system. The endocrine glands are the glands in your body which produce hormones.

And hormones, of course, are vitally important for a wide variety of bodily functions. But as men and women require a different balance of certain hormones, BPA is going to affect the sexes differently. But in either case, sadly, it won’t be in a good way. (3)

Negative BPA Effects for Women

A high concentration of BPA can potentially result in the following ailments:

• Breast cancer
• Hormone imbalance
• Early menopause
• Infertility

Negative BPA Effects for Men

As mentioned above, BPA mimics the effects of estrogen in the body, so men should be especially wary. According to some, high exposure to BPA in everyday life is why, generally speaking, men seem to be less “manly” nowadays compared with previous generations.

Men’s health issues that can arise from high exposure to BPA include:

• Lower testosterone levels
• Gynecomastia (“man boobs”)
• Erectile dysfunction (ED)
• Prostate cancer

How to Reduce Exposure to BPA

If a person lives a healthy lifestyle and only comes into contact with BPA occasionally, there is very little risk. The liver will simply process and expel the toxins, which normally takes around 6 hours.

But the scary thing is, an overwhelming number of Americans tested had measurable amounts of BPA in their systems. This indicates that the majority of us are repeatedly exposing ourselves to BPA all throughout the day! And rather than being flushed right out, BPA may end up lingering in our fat cells and liver. (4)

Most people ingest BPA by eating or drinking out of plastic containers (and as mentioned above, cans). This is because the BPA present in the plastic seeps into the food or water. And the longer a product sits on store shelves, the more BPA it’s likely to contain.

Much worse, however, is using a plastic container that’s been heated up. Heat causes a significantly greater amount of BPA to be released. (1) And the issue is more complicated than just no longer putting plastics in the microwave. A plastic water bottle can get heated up by the sun on a hot summer day, while even the dishwasher’s sanitation cycle can heat up your plastic bowls and cutlery.

Therefore, the best option is to limit your exposure to plastics in general. Learn more about how to reduce plastic use further down below.

Note that if you have to buy plastic products (as many of us do), search for the numbers 1 or 2 as opposed to 4 or 7. You should see the numbers inside of a little triangle somewhere on the label or on the bottle itself. The numbers 4 and 7 indicate the presence of BPA. And thankfully, as more and more people become aware of BPA’s negative health consequences, the “BPA Free” label is making its way onto more plastic goods.

But there’s more negativity surrounding plastics than just BPA, unfortunately.

Limiting Your Exposure to Phthalates

Avoiding the harmful effects of plastic is more complicated than just avoiding BPA. There’s yet another culprit to worry about. And they can be just as harmful as they are difficult to pronounce!

What are Phthalates?

Also known as plasticizers, phthalates are chemicals added to plastics to make them more flexible. But they can also be found in a surprising amount of other products, ranging from shampoo to dairy.

The Harmful Health Effects of Phthalates

Elevated concentration of phthalates is associated with metabolic syndrome, a group of risk factors that can result in diabetes and cardiovascular disease.

Like BPA, phthalate consumption is also associated with an array of reproductive issues in both men and women. It increases a man’s risk of ED. And if a pregnant woman has a high concentration of phthalates in her system, her baby might even be born with a smaller penis, according to studies. (5)

Like BPA, phthalates also interfere with the endocrine system. And prolonged exposure can also lead to asthma and the development of allergies. (6)

How to Reduce Exposure to Phthalates

• Some products may contain the phrase “phthalate free” on the label, so look out for it while shopping for things like perfume.
• The numbers 3 or 7 (often within a triangle) on a plastic bottle may suggest the presence of phthalates.
• Phthalates were only banned from baby toys in 2008. So you might want to think twice before giving your kid old hand-me-downs.
• They can be excreted in sweat, so exercise is key
• Avoid eating meat and dairy, as these foods are known to contain phthalates.
• Phthalates can also be found in shampoo. Try making some organic shampoo of your own at home and keep it stored in a jar.

Tips on How to Reduce Plastic Use

In today’s world, reducing your plastic use to zero is sadly an impossible task. But even just slightly reducing your reliance on plastics can seem like a daunting task at first. Fortunately, you can get started by simply investing in a few new products to permanently take the place of your plastic ones. Then try to seek out plastic free items next time you’re out shopping.

Understand, however, that finding a plastic free version of a product you enjoy can take some time and effort. And in some cases, you may need to change up the stores you frequent to find what you need. But considering the adverse effects of plastics on our health, as well as on the environment, a little bit of extra effort will go a long way.

Here are some tips on how to reduce plastic usage that you can start implementing today:

• Go for glass or metal containers instead of plastic whenever possible. When it comes to drinking water, tap water comes with its own set of issues, so be sure to invest in a proper filter. Carry a stainless steel canteen around when you’re on the go.
• Stop using straws, and avoid the plastic lids on takeout coffee cups. Styrofoam also contains phthalates, so drink your coffee or tea out of paper cups or regular mugs whenever possible.
• Even if you completely stop using plastic bottles, you’re likely still sticking a piece of plastic in your mouth every day: your toothbrush! But did you know that biodegradable bamboo toothbrushes are becoming popular these days? You can buy the highest-rated product on Amazon as a pack of 4.
• As more and more people are becoming aware of the dangers of plastic, it’s good to see so many alternative products appear on the market. Nowadays, you can find plastic free food wrap, ziplock bag alternatives and glass food containers.
• At the supermarket, look for products that are sold in paper boxes rather than plastic. You should be able to find at least one variety of rice that is sold loose in the box as opposed to contained within plastic lining.
• The Rimping Supermarket chain in Thailand has recently started wrapping produce in banana leaves instead of plastic. While the idea may not be feasible in colder climates, you may want to encourage your local supermarket to do the same if you live somewhere tropical.

If you’re looking for more inspiration on going completely plastic free, here’s an interesting video about the steps one German family has taken:

Conclusion

If you’re worried about the potential health problems associated with plastic – and you should be – it’s time to start reducing your exposure today. But with seemingly everything either made of, or packaged in, plastic these days, going plastic free can seem like an impossible task. After reading some of the tips on how to reduce plastic use above, hopefully you have some ideas of where to start. The best approach would be to take things one step at a time. First, try limiting your use of plastic bottles, and then take additional steps from there.

Do you have any experience with trying to live a plastic free lifestyle? Let us know in the comments below!

Sources:

1) https://www.poison.org/articles/2010-mar/plastic-containers-are-they-harmful

2) https://saferchemicals.org/2014/07/10/10-tips-to-help-reduce-1-2/

3) https://draxe.com/bpa-toxic-effects/

4) https://www.webmd.com/parenting/baby/news/20090128/bisphenol-a-may-linger-in-body#1

5) https://www.mindbodygreen.com/0-24825/5-new-reasons-to-avoid-phthalates-how-to-limit-your-exposure.html

6) https://greentumble.com/serious-effects-of-plastic-pollution-on-human-health/

The post Why and How to Reduce Plastic Use appeared first on Holistic Health for Life.

Now that the holidays are over, the next big event that many have to look forward to is the beginning of spring. Even if you’re a fan of winter, there’s no denying that one has to be extra vigilant, as illnesses like colds and the flu spread like wildfire. Personally, I’ve never been a fan of cold weather. Even when I eat right and manage to stay healthy, the coldness and stiffness in my bones and joints can leave me feeling demotivated and lethargic. But then I discovered ginger tea, one of nature’s most potent and beneficial “warming herbs.” Let’s go over why you should consider drinking ginger tea for cough, colds and to keep the body warm this winter.

Ginger: The Universal Medicine

Ginger has been used for thousands of years, and is highly revered by two of the world’s leading traditional health systems: Ayurveda and traditional Chinese medicine. Due to its ability to treat so many ailments, as well aid in digestion and warm the body, ginger is often touted as “the universal medicine.” Even if you haven’t intentionally used ginger for medicinal purposes before, there’s no doubt you’ve consumed it in cooking or even raw.

Ginger’s scientific name is Zingiber officinale. The plant itself is green and leafy, but when we’re talking about ginger as either a food or a medicine, we’re referring to the root. Ginger is native to a variety of countries, but especially places like China, India and Nepal.

Nutritional Content

Ginger is rich in vitamins such as vitamin C, vitamin B5 and vitamin B6. When it comes to minerals, ginger is a good source of potassium, magnesium and manganese, among others. The root also contains only 80 calories per 100 grams. (1)

The Benefits of Drinking Ginger Tea in the Winter

As we’re about to go over, there are so many benefits to drinking ginger tea in the colder months. Of course, you could also eat ginger raw. But when you’re feeling cold, drinking something warm is a no-brainer, so you might as well add some beneficial herbs to your drink!

One of the special things about ginger tea is that the ginger used can be fresh. This is in contrast to many other herbs for which you must use their dried or ground form to make tea. Furthermore, there are so many different varieties of ginger tea that you can make, depending on what ailment you’re treating or which flavor you prefer.

After going over the main benefits of ginger tea for cough, cold and other ailments, we’ll also discuss some awesome ginger tea recipes further down below.

1. Ginger Tea to Warm the Body

Ginger tea is one of the best home remedies to keep the body warm. It’s considered a “warming herb” by both Ayurveda and traditional Chinese medicine systems. But what is exactly is a warming herb?

What Are Warming Herbs?

In Ayurveda, “warming” herbs are herbs which help increase the amount of Agni, or ‘fire’ in the body. It’s important to mention that the goal is not to add too much fire to the body, but to create a balance when this fire is lacking.

Warming herbs are typically considered as such because they help speed up the body’s metabolic rate and help boost circulation. This, in turn, raises the temperature of the body. That’s why ginger is also touted as a great digestive aid (see below). (2)

Other herbs that are considered warming herbs are thyme and turmeric. Interestingly, in addition to helping warm the body, these herbs also share some other benefits in common with ginger, such as cough and cold relief. Of course, some of the ultimate warming herbs would have to be cayenne and other types of chili peppers. (3)

It’s no wonder why in the English language, we often use the terms ‘hot’ and ‘spicy’ interchangeably. While not hot to the touch, spicy herbs like ginger help increase the ‘internal fire’ of the body.

In Chinese medicine, this same hot energy is referred to as yang. It’s important to consume yang herbs to provide optimal balance with the yin, or cold energy of the body. Consuming herbs like ginger, then, can help reduce some of the sluggishness one often feels when faced with extremely cold temperatures.

The concepts of both Ayurveda and Chinese medicine go much, much deeper that what we just covered, but hopefully you get the idea of why ginger tea is considered as one of the best home remedies to keep the body warm.

2. Ginger Tea for Cold and Flu Relief

The winter season is when we’re most susceptible to illnesses like cold and flu. These can be difficult to avoid, especially if stuck in closed quarters with lots of other people, like crowded trains or cramped offices. Drinking ginger tea regularly is a great way to either prevent the onset of these illnesses or help your body overcome them. Ginger is both a natural immune system booster and also has powerful antimicrobial properties.

Another reason why ginger tea is so effective for colds, flu and other ailments is that it encourages the body to sweat. Sweating is a natural way for our bodies to expel toxins and pathogens, but it’s rare for people to sweat in cold weather without vigorous exercise.

Ginger’s high vitamin C content and anti-inflammatory properties are further reason why you should consider ginger for cold. Also, by drinking lots of ginger tea every day, you’ll encourage your body to rid itself of even more toxins through frequent urination.

Furthermore, ginger tea is also useful for getting rid of mucus.

3. Drink Ginger Tea for Cough Relief

With colds often comes a cough, though you can certainly experience one without the other. One reason to consider ginger tea for cough is its antihistamine properties, which both treat allergies and help support the body’s respiratory system. Furthermore, ginger can help soothe the throat and suppress coughing thanks to chemical compounds known as phenylalkylketones. (4)

When it comes to a wet cough, the type of cough caused by excess mucus buildup, ginger tea is especially helpful. Ginger is a known expectorant, meaning it helps the body rid itself of mucus. This is a common property of warming herbs, such as thyme, which we previously wrote about here.

It’s no wonder, then, why ginger lozenges are so popular these days. These can be great for when you’re on the go. Otherwise, try drinking a couple of daily glasses of ginger tea for cough relief.

Have a cough, cold or joint pain? Ginger tea is an excellent remedy for all

4. Ginger Tea for Digestion

Many people complain of gaining weight in the winter. This can be due to a number of factors. In the cold weather, we’re naturally less active. And our bodies also respond to the season by slowing down its metabolism. Think of bears hibernating all throughout the winter. It’s quite natural for our bodies to perceive the colder months as a time to slow things down and conserve energy.

But in modern times, we’re still faced with the same jobs and daily obligations as we are in the warmer months. We can’t just sit holed up in a cave or cabin like our ancient ancestors might’ve. That’s why it’s especially important to choose the right food and drink to keep our bodies healthy and our digestive systems running smoothly. Yet again, ginger tea comes to the rescue as the perfect wintertime digestive aid.

Above, we went over the Ayurvedic concept of how warming herbs help stimulate the metabolic processes of the body. This is one major reason why ginger is great for digestion in the winter – it helps speed up the digestive system which has otherwise been slowed down.

Ginger is also rich in certain oils which help ease intestinal cramping and release tension in the GI tract. Furthermore, ginger’s anti-inflammatory properties can help ease inflammation in the gut. (5)

Winter is a time when we have some of the strongest cravings for heavy foods. Don’t feel too guilty about indulging from time to time, but be sure to drink a nice hot cup of ginger tea afterward for smoother digestion.

5. Ginger Tea for Joint Pain

Those who suffer from chronic joint pain and arthritis often dread the cold weather. But joint pain during the colder months, especially in the knees, ankles or hips, is not all that uncommon in otherwise healthy people. Furthermore, runners and other types of athletes know all too well that the colder weather can make the body especially injury-prone.

There doesn’t seem to be much conclusive evidence as to exactly why this happens, but it probably has something to do with not enough blood spreading to our joints in the colder months. Another reason is likely the barometric pressure in the atmosphere resulting in an inflammatory response in our joints. This is likely why not just cold, but damp, rainy weather can cause joint pain as well. (6)

Drinking ginger tea is a great idea for joint pain and arthritis because of the herb’s antioxidant and anti-inflammatory properties. And ginger is also known to help boost circulation. To look at the matter in more technical terms, here’s a helpful explanation from the site Natural Arthritis Treatments:

“Ginger is known to suppress prostaglandin (a pro-inflammatory molecule) synthesis by inhibition of the enzyme cylooxygenase (COX-1 & COX-2). It also inhibits 5-lipoxygenase enzyme to suppress leukotriene (involved in inflammatory response) production.” (7)

Some studies have even shown ginger to be as effective as echinacea for treating joint pain. Whether you’re an athlete or someone who regularly experiences arthritis, you can’t go wrong with a few daily cups of ginger tea in the winter. (8)

Ginger Tea Recipes

Ginger tea is highly beneficial on its own, but there are also plenty of ways to combine it with other healthy herbs and foods. But before going into some of these recipes, let’s look at the best way to prepare plain ginger tea:

How to Make Ginger Tea

As mentioned above, ginger is one of the few herbs that can be used for tea in either its fresh or dry form. And one of the great things about ginger is that it’s easily available for purchase at the supermarket all year round.

To make ginger tea, simply cut off around 2.5cm of ginger root and peel off the skin. Then take a knife and slice it into several smaller pieces (you can also grate the ginger if you prefer). After that, place the ginger and about 2 cups of water into a saucepan. Heat up the water, bringing it to a boil, and then lower the temperature slightly. You’ll want to let it simmer for around 10 to 15 minutes, after which the color should change. Either keep the ginger in there as is, or use a strainer. (9)

And there you have it! Fresh, homemade ginger tea. But most people like to combine ginger with added flavoring or other herbs for even additional benefits. Let’s take a look at some different variations of ginger tea you can try.

Ginger Tea with Raw Honey

After your tea is done, simply add in a couple of tablespoons of honey, or however much or little you prefer. When buying honey, always make sure to purchase the raw variety, as a lot of “honey” on the market these days doesn’t really contain much honey at all.

Ginger Tea with Rosemary

To even better protect yourself from cold or flu, you may want to consider adding in another anti-inflammatory herb like rosemary. To do so, simply add in around a teaspoon of dried rosemary with the ginger and water when following the steps outlined above. (9)

Ginger Tea with Goji Berries

If you’re not familiar with goji berries, they’re one of the most powerful antioxidants and longevity-boosting herbs in all of traditional Chinese medicine. You can learn more about their disease-fighting benefits right here. I’ve also mentioned how goji berries can be added to chrysanthemum tea. In contrast to ginger, chrysanthemum is a cooling herb. So how come goji berries work so well with both? Because goji berries are considered neutral – neither warming nor cooling.

Making goji berry ginger tea is really easy. It’s not an exact science, but try adding about a tablespoon of dried goji berries in your cup before pouring the hot ginger tea over it.

As far for what type of goji berries to buy? You’re probably best off looking for goji berries sourced from Ningxia province, such as this one and this one. You can learn more about why in the article.

Ginger Tea with Lemon

Lemon, along with honey, is among the most common ingredients people add to ginger tea. Not only does it help reduce some of the bitterness, but it adds a powerful vitamin C and antioxidant boost to your drink. Simply add as much or as little lemon juice as you like. Either squeeze the juice right into the tea, or add a slice of lemon into your cup or tea strainer.

Ginger Tea with Turmeric

Turmeric is another fantastic antioxidant warming herb that works well with ginger. The two together make for a great digestive aid. To make turmeric tea, you should also try adding in some black pepper, which increases turmeric’s bioavailability.

To make the tea, follow the directions above, but add in 1 teaspoon of grated turmeric together with the ginger. Bring the water to a boil and let everything steep for 10-15 minutes. Afterwards, add in a teaspoon of grated black pepper, along with however much lemon and honey you desire. (10)

Fresh vs. Powdered Ginger

Generally speaking, whether we’re discussing herbs or vegetables, fresh and raw is always best. However, in comparison with other herbs, ginger seems to maintain many of its nutritional benefits in the powdering process. You may want to do more research on the matter, but generally speaking, use fresh if you have it. If all you have is powdered ginger, you should still be fine.

Ginger Tea Bags

When fresh ginger is so easy to buy, and ginger tea is so easy to make, there’s little reason to choose tea bags over the fresh root. That’s not to say that ginger tea bags are completely devoid of any benefits, but it’s likely that they won’t be as healthy. Of course, a lot also comes down to the quality of the herb and how it’s all processed.

There are some instances when you might want to buy ginger tea bags. A lot of other types of teas come added with ginger nowadays. For example, I like to buy both green tea and Ceylon tea that has added ginger, in which case it’s slightly more convenient to buy the tea bags. Of course, I could just add fresh ginger to regular green tea, but I guess we’re all a little lazy sometimes!

Potential Ginger Side Effects

There aren’t many side effects associated with ginger. In rare cases, a person may suffer an allergic reaction, in which case you should call for help immediately. Other minor problems include ginger potentially lowering blood sugar too much or causing diarrhea.

If you’re already taking medication for blood pressure, you may want to ask your doctor before drinking ginger tea. In regards to combining ginger tea and turmeric, ask your doctor first if you have experience with kidney or gallstones. (11)

Conclusion

As you can see, there are many reasons to regularly drink ginger tea, especially in winter. If there’s a particular type of tea that you like to drink that wasn’t mentioned here, there’s still a good chance that ginger could work well in the mix. You wouldn’t want to consume ginger together with cooling herbs, though, so make sure it’s another warming herb or something neutral. Whether you’re drinking ginger tea for cough relief, ginger tea for cold, or drinking the spicy tea to warm up in the winter, your body is going to thank you for ingesting this “universal medicine.”

Sources

(1) https://www.nutrition-and-you.com/ginger-root.html

(2) https://www.internationalintegrative.com/articles/warming-herbs-ayurveda

(3) https://www.alive.com/health/herbs-hot-cold/

(4) https://www.livestrong.com/article/539683-the-benefits-of-ginger-for-a-cough/

(5) https://theherbalacademy.com/three-reasons-to-eat-ginger-during-wintertime/

(6) https://www.self.com/story/why-joints-hurt-more-cold-winter-weather

(7) https://www.naturalarthritistreatments.net/rheumatoid-arthritis/how-ginger-helps-in-rheumatoid-arthritis

(8) https://www.healthline.com/health/ginger-for-arthritis#research

(9) https://www.organicauthority.com/how-to-make-ginger-tea-from-fresh-ginger-root/

(10) https://www.organicfacts.net/health-benefits/herbs-and-spices/turmeric-ginger-tea.html

(11) https://www.stylecraze.com/articles/dangerous-side-effects-of-ginger/#gref

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What is Echinacea?

Echinacea is a plant indigenous to North America which belongs to the daisy family. It was commonly used in the traditional medicine of a number of Native American tribes to treat different kinds of ailments, including snakebite. In total, there are nine different species of echinacea, but the three varieties commonly used as medicine are “echinacea purpurea,” “echinacea angustifolia” and “echinacea pallida.”

Nowadays, echinacea supplements are widely available over the counter at drug stores throughout North America and around the world. Despite its wide availability and amazing health benefits, many remain skeptical of this cheap and natural herbal remedy, often citing a lack of “scientific proof.” Those with actual experience using the herb, on the other hand, will often tell you how helpful it can be for a wide variety of health issues.

Echinacea is not a miracle drug, of course, and doesn’t work for everyone all of the time. But considering the significant boost it gives the body’s immune system, echinacea is definitely something you should consider keeping in your cabinet at home.

5 Amazing Echinacea Benefits

1. Echinacea Helps Prevent and Fight Off Colds

During a study conducted by the University of Connecticut School of Pharmacy, “the researchers found that echinacea decreased the odds [of catching a cold] by 58 per cent. . .” (1) Furthermore, echinacea is especially effective when used in combination with vitamin C, as the odds were then reduced by 86 percent.

Personally, for the past few years I’ve been using pretty much nothing except echinacea for colds. Whenever I start to sense that a cold may be oncoming, a few echinacea capsules are the first thing I reach for. A decent dose of the supplement combined with a good night’s rest is often enough to bring me back to normal the next day.

2. Echinacea Acts as an Anti-inflammatory

Taking echinacea has been shown to reduce a wide variety of symptoms related to inflammation. It was traditionally used by Native Americans to treat wounds. As I wrote about in a previous book, many of the serious conditions plaguing modern society can be attributed to inflammation. Some major health issues related to inflammation include:

• rheumatoid arthritis
• clogged arteries
• autoimmune diseases
• depression

While the best preventative measure against inflammation is a consistent healthy and nutritious diet, taking echinacea also has a number of anti-inflammatory benefits. According to WebMD, “Echinacea seems to activate chemicals in the body that decrease inflammation.” (2)

3. Echinacea Helps with Skin Conditions

More and more people are discovering the power of echinacea when it comes to getting rid of acne. In short, acne and pimples are typically caused when pores get clogged with dead skin cells and bacteria. In contrast to prescription medications which target bacteria – both the good kind and the bad kind – echinacea can help clean the blood without causing your body any additional harm. Through a process known as phagocytosis, echinacea helps clean out the nasty debris and dead cell tissues safely and naturally.

As many skin conditions are also rooted in inflammation, this benefit is closely linked with the point above. Other inflammation-related skin conditions such as sunburn can also be treated with echinacea.

4. Echinacea Helps Fight Infections and STD’s

Echinacea’s promotion of phagocytosis also comes in handy when fighting off a variety of infections. The blood-purifying activities of echinacea have been shown to be effective when treating candida infections and strep throat. It was also commonly used by Native Americans to treat eye infections. (3)

Furthermore, “When taken along with an antifungal cream, oral echinacea may help prevent recurrent vaginal yeast infections.” (4) There is still some debate over the effectiveness of echinacea when it comes to alleviating herpes symptoms, however. Though conclusive clinical studies are lacking, many have reported that echinacea has helped them deal with recurring outbreaks. This is likely in part due to echinacea’s strengthening of the body’s white blood cells.

5. Echinacea Helps You Recover From Injury

Echinacea also helps repair what’s called ‘hyaluronic acid,’ an acid which keeps the cells of the body together. The herb not only repairs existing hyaluronic acid but also stimulates its production. It’s no wonder why echinacea was traditionally used to treat snake bites, as harmful snake venom acts to break down tissue in the body. The same process which helps protect the body against snake and spider venom is also effective at repairing torn joints and ligaments resulting from common injury. (5)

This is good news for runners and athletes. Next time you’re experiencing some chronic pain after a hard run, you may want to consider giving echinacea a try.

Reaping the Benefits of Echinacea: Dosage and Frequency

The best dosage for echinacea depends on what you’re taking it for. From my experience, I’ve found that taking larger doses (several 400mg capsules) the first day or two that I’m experiencing cold-like symptoms works best. For other ailments such as chronic pain, injuries or inflammation, it’s recommended to take lower dosages daily over a longer period of time.

Other Things to Consider

Some proponents of the herb recommend drinking echinacea tea, while others prefer echinacea tincture. Personally, I’ve experienced positive benefits from all three forms. I take echinacea in capsule form most often simply because I find them easiest to store and take with me when necessary.

Understand that the three main varieties of echinacea (angustifolia, pallida and purpurea) work slightly differently. Purpurea, for example, is best known as a general immune system booster while echinacea angustifolia is the best at treating snakebites. Echinacea pallida is the variety better at stimulating white blood cell production. (6)

Unfortunately, when buying over the counter echinacea supplements, it may not always be clear which variety of echinacea you’re getting. Furthermore, different parts of the plant can be used for different results.

To save confusion at the store, you may want to buy the exact variety you need online. For most of the echinacea benefits listed above, most people will probably want to go for the purpurea variety. Some of the more popular echinacea purpurea capsules are the ones made by Pure Naturals or by Nature’s Way. Hawaii Pharm also makes a popular purpurea tincture product.

To be sure exactly what you’re getting, you may even want to consider growing some echinacea of your own.

Potential Side Effects of Echinacea

Echinacea is completely safe for most people but it’s very important to do the proper research and consult with your doctor or naturopath if you have a pre-existing condition. Echinacea could potentially cause harmful side effects for people who suffer from certain allergic reactions. Additionally, prolonged echinacea usage over the course of a few months could potentially result in liver damage. (7)

Conclusion

Though the major pharmaceutical companies may disagree, echinacea is an extremely beneficial and versatile plant.

Common cold and cough medicines are known to contain a number of harmful chemicals and typically only mask cold symptoms without doing anything to actually cure your cold. Next time you’re feeling under the weather, why not try giving your immune system a boost naturally with some echinacea?

Sources:

(1) https://www.medicalnewstoday.com/articles/75225.php

(2) https://www.webmd.com/vitamins-supplements/ingredientmono-981-echinacea.aspx?activeingredientid=981&

(3) https://www.christopherhobbs.com/library/articles-on-herbs-and-health/echinacea-and-goldenseal-the-dynamic-duo/

(4) https://www.webmd.com/a-to-z-guides/echinacea#1

(5) https://homegrownherbalist.typepad.com/my-blog/2013/05/echinacea-the-rest-of-the-story-patrick-p-jones-dvm-echinacea-has-long-been-touted-as-an-effective-anti-inflammat.html

(6) https://www.naturallivingideas.com/echinacea-tea-benefits/

(7) https://www.livestrong.com/article/58864-side-effects-much-echinacea/

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What is Baking Soda?

Baking soda is nothing more than sodium bicarbonate, also known by the formula NaHCO3. You may know it as the white powdery stuff sold in a box, typically an orange one. The main distributor of baking soda worldwide is the Arm & Hammer company.

As mentioned above, baking soda can be used for a wide variety of purposes. This amazing substance is cheap, accessible and versatile. I’ve recently been learning about and experimenting with new ways to use baking soda to clear my skin, ease sunburn and reduce body odor.

4 Ways Baking Soda Can Help Improve Your Skin

1. Baking Soda Removes Dead Skin Cells

One of the reasons baking soda is so effective on skin is that it helps get rid of dead skin cells. Exfoliating your skin is a good way to prevent pimples or acne outbreaks. Applying baking soda to your face can also increase your skin’s overall pH level.

Using baking soda to exfoliate your skin is simple. Just mix a teaspoon or so of baking soda with water, and rub it on your face. Rub it off shortly afterward. (1)

Most people measure a half a cup of water to mix the baking soda with, or you could just eyeball it. Personally, I tend to just put some baking soda on my hand and wet it under the faucet before applying it to my face.

2. Baking Soda Helps Fight Acne

While exfoliation can help prevent acne outbreaks, baking soda is also effective at getting rid of existing acne. It does this by removing oil from the skin and also by acting as an anti-inflammatory.

If you already use some kind of cream or cleanser for your acne, simply try mixing a little baking soda (around ½ teaspoon) in with what you already use. Massage your face with it for under a minute before thoroughly washing it off. Always apply moisturizer after putting baking soda on your face because it leaves the skin very dry. (2)

Another popular method is to mix baking soda with pure lemon juice. An ideal mixture consists of two tablespoons of baking soda combined with two tablespoons of water and one teaspoon of pure lemon juice.

Rather than wash it off right away, try leaving the mixture on your face for a little longer. Up to 15 minutes is generally recommended. Other than lemon juice, another mixture you could try is with raw honey. (3)

As we’ll go into below, you should make sure your skin is compatible with baking soda before leaving it on for that long. Test out a small amount first to see how your skin reacts.

Even if you don’t experience any negative reactions, only try this method every few days for best results.

3. Baking Soda Helps With Sunburn

Baking soda can also help with skin affected by sunburn. As a pale-skinned person who also happens to love warm weather, I’m unfortunately all too familiar with sunburn.

Though I’ve long made a habit or applying aloe vera gel to my burnt skin, I recently started using baking soda as well.

To ease sunburn with baking soda, it’s generally recommended to mix 4 tablespoons of baking soda with 1 cup of water. Try using cotton balls to apply the concoction to your face. Do so every few hours, or as you see fit. (5)

Another method is to add some baking soda, around half a cup, to a warm bath.

Before getting to number 4, here’s some important information you should be aware of before applying baking soda to your face.

Potential Side Effects

Baking soda may not be suitable for those with especially sensitive skin. Though I love baking soda, I suffer from sensitive skin and sometimes feel a burning sensation on my face after rinsing it off. Afterward, I might apply some aloe vera gel or maybe some talcum powder to sooth my skin.

I feel that this combination of baking soda, followed by a moisturizer or soothing agent, works for me personally. Even though the baking soda may burn a little, I still notice brighter and clearer skin over time. However, everyone is different, and you should experiment with little amounts before determining if baking soda works for you.

According to Wikihow, using too much baking soda on your skin could potentially cause a pH imbalance. They also recommend applying baking soda to the face sparingly – just up to 2 times a week. (3)

With this in mind, other sources advise against using baking soda for sunburn relief due to its potential to irritate the skin. Again, everyone is different, so try a little bit out first before trying out the remedies described above.

Even with some minor side effects, baking soda is all natural, so simple experimentation should be harmless. If you try it out for the first time and decide it’s not for you, simply don’t use it again.

Another thing you need to take into consideration, though, is the difference between baking soda and baking powder.

Difference Between Baking Soda and Baking Powder for Skin

Baking powder and baking soda are both white powders with similar names, often resulting in confusion between the two. While baking soda consists of nothing but a single ingredient (sodium bicarbonate), baking powder contains sodium bicarbonate in addition to two other acids.

Sodium bicarbonate and acid mixed together produces carbon dioxide (CO2.) The reason baking powder contains additional acids is to enhance the leavening process when used for cooking. These additional acids are the main difference between baking soda and baking powder.

So, can you use baking powder instead of baking soda for skin treatment? NO. Don’t do it. Applying baking powder to your skin will definitely cause redness and irritation.

The good news is that finding baking soda is easy. It’s available for sale in most supermarkets or convenience stores all around the world. (5)

4. Baking Soda Helps Eliminate Body Odor

I’m a person who tends to sweat a lot, so needless to say I apply a fair amount of deodorant, especially in summer. For years I’d been using a run of the mill Old Spice deodorant. It was full of chemicals but it at least did its part to cover up any body odor.

The other month I finally decided to switch to all-natural, chemical and aluminum free deodorant. As I soon found out, my underarms would have to go through a transition period. I later learned that this is fairly common for people who switch to all-natural deodorant, but it took me by surprise at the time. Unfortunately for me (and the people around me), my body odor got a lot worse for some time after ditching the Old Spice.

My sweat glands were so used to being clogged by aluminum, thus preventing too much sweat from leaking out. That’s why I started to experience a lot more sweating and body odor than usual. I did some research on natural body odor remedies and discovered yet another amazing use of baking soda!

All I simply did was take a small amount of baking soda in my hands, get it wet under the sink and rub it onto my armpits.

Sure, this not an exact scientific method, but it definitely does the trick! If you want a more exact formula, “Top 10 Home Remedies” recommends 1/8 teaspoon of baking soda mixed with 1 tablespoon of water, along with some essential oils if you so desire. (6)

In my experience, my body odor disappears for at least several hours after application.

Now that my body has adjusted to not using chemical-laden antiperspirant anymore, my body odor has greatly diminished. I’m still human, though, and during these hot and humid months, having access to some baking soda definitely comes in handy! I’ve gotten into the habit of applying it before meetings or evenings out, just in case.

Conclusion

So there you have it – the four ways which baking soda can benefit your skin. Remember, these are just a few of the many, many uses for baking soda overall. I’m looking forward to experimenting with baking soda to improve my teeth and hair. Or maybe I’ll finally get around to brushing up on my cooking skills and using it in the kitchen! Whichever way you look at it, sodium bicarbonate is a truly amazing, safe and cheap substance that everyone should keep in their homes.

Sources

1. https://draxe.com/baking-soda-uses/
2. https://www.bona-fide-skincare.com/baking-soda-for-acne.html
3. https://www.wikihow.com/Get-Rid-of-Pimples-with-Baking-Soda
4. https://www.angieslist.com/articles/4-sunburn-relief-remedies-you-may-not-know-about.htm
5. https://phys.org/news/2014-05-difference-soda-powder.html
6. https://www.top10homeremedies.com/kitchen-ingredients/10-benefits-of-baking-soda-for-hair-skin-and-body.html

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In daily life, we’re often unknowingly taking in all sorts of harmful toxins and chemical additives through the air we breathe or the food we eat. Or, in many cases, we’re consuming these things knowingly – we can’t all be perfect all of the time! Over time, though, a lot of the bad stuff can build up and result in major imbalances in our body, eventually resulting in disease. That’s why it’s so important to periodically clean out and rest our systems with a detox. And there’s no quicker way to detox the body than with what’s known as a ‘water fast.’

What’s a Water Fast?

As the name suggests, during a water fast you consume nothing but water. That means eating absolutely no food and consuming zero calories. It’s completely up to the individual when it comes to how long they want to fast, but most people go for at least 48 hours if they want to see any noticeable benefits.

Some people take it further and water fast for five days, a week, or much longer. This is definitely not advisable for first-timers to jump right into, though.

The general public is largely ignorant about water fasting. Many people associate any type of deliberate abstention from food with eating disorders, but they’re not the same thing at all.

Water fasting has actually been prevalent in cultures throughout the world for much of human history. While some cultures fast purely out of a sense of religious obligation, others, such as the Greeks, were fully aware of water fasting’s powerful detoxification benefits.

Even animals naturally abstain from food while recovering from an illness or injury. Many people today are simply ignorant of how long our bodies are able to function without calorie intake, which is around three weeks.[1] A couple of days without food is not going to kill you, but definitely consult a physician if you have any concerns.

Detox: One of The Main Benefits of Water Fasting

We may not realize it, but our bodies spend an enormous amount of energy on the act of digesting food. By finally giving our digestive systems a rest, the body can then focus on self-healing.

“Within 24 hours of curtailing food intake, enzymes stop entering the stomach and travel instead into the intestines and into the bloodstream, where they circulate and gobble up all sorts of waste matter, including dead and damaged cells, unwelcome microbes, metabolic wastes, and pollutants,” writes Shirley Lipschutz-Robinson.[2] The water that you drink during the fast will then help flush these toxins out.

Eventually, after 2 or 3 days with no food, your body will then enter a state called ‘ketosis.’ When you enter ketosis, your body will begin using your stored fat cells as fuel. Man-made chemicals like pesticides can get stored and kept in our fat cells, which is why burning fat is an important aspect of detoxification.

(Yes, this is the same ketosis that those on the ketogenic diet strive for, but they do so by strictly limiting carbohydrate intake rather than fasting. There’s no denying that the ketogenic diet is great for burning fat. It’s very far removed, however, from a proper ‘detox diet’ unless you mainly stick to nuts, avocados and raw vegetables.)

How You’re Going to Feel During a Fast

As waste matter, either organic toxins or man-made chemicals, gets released into the bloodstream, you likely won’t feel too great. This can cause first or second-time fasters to panic, thinking that the fast is causing them harm.

Remember, these detox symptoms are often a sign that those nasty toxins are finally being flushed out. Once they’re gone, you’ll likely be feeling much better than before you started the fast. It’s also important to remember that the more toxins built up in your system, the worse you’re going to feel. That’s why it’s beneficial to keep your first few fasts relatively short.

Other things you will likely notice are things like acne outbreaks, body odor or bad breath. As unpleasant as these may be, these are also good signs that your body is successfully detoxifying.

As mentioned above, one of the most difficult aspects of a water fast is fatigue and zapped brain power. This is the one I struggle with the most, and I’ve done plenty of fasts where I was completely unable to get anything productive done for 2 or 3 days. Sometimes I can barely even focus on a movie!

So what do I do? I try to pass the time by taking long, slow walks and then listening to music later in the day. But let’s face it: water fasting is BORING. At least for most people. Fortunately, I feel so good after a fast that I’ve never looked back and regretted doing one.

Other people, on the other hand, report feeling energetic and alert during a fast, with little difficulty getting work done or even exercising. I envy these people, but that’s just not the way I, or many others are.

There are numerous factors at play which could affect how you’re going to feel during a fast. For example, your current state of health or your body fat composition. As mentioned, since you don’t always know how your body will react, it’s best to attempt a water fast during a holiday or weekend.

It’s also important to remember that there are different stages to a fast, and once you reach the full-on ketosis stage, your body will be using your stored fat sources as energy. This gives some people a major boost, even if they were feeling low and lethargic in the initial stages.

Water Fast Troubleshooting

Preparation

If your normal diet consists of heavier foods, try going all raw vegan for at least a day or two before your fast. This will make the fast go smoother.

Otherwise, it will be like suddenly slamming the breaks on your digestive system out of the blue. To get the full benefits of water fasting, allow your body to ease into the fast.

As we will discuss shortly, you also want to break the fast with raw fruits and vegetables. I’ve learned from experience to keep these on hand in advance.

I’ve had a couple of rougher fasts in which I started feeling a little dizzy and nauseous by the time my fast was over. Though I could still function, going out to the grocery store in that state was not a pleasant experience, so I learned to buy the foods in advance. Of course, you also have to make sure that you don’t give into temptation too early!

The Importance of Water

Remember that one of the most important aspects of a water fast is, well, water! Don’t think of water as something that you’re merely limited to during the fast, but something that you need to be consuming a lot of.

Our bodies need water to flush out toxic waste and during a water fast there’s going to be significantly more of that to get rid of than usual. Try consuming one or two liters, or up to 2 quarts of water per day during your fast.

Make sure that the water you’re drinking is fresh mineral or spring water and not coming from the tap. Tap water is often filled with chemicals that you do not want to be putting into your body while you’re trying to detox.

Sticking With It

If you’re someone who struggles with giving into temptation or who has difficulty sticking to goals, you might have an especially hard time with a water fast.

Try writing down why you want to water fast and what you hope to get out of it on a piece of paper before the fast. Whenever you consider quitting, read over your mission statement again for a quick motivational boost.

If you have a psychological dependance on certain things like sweets, meat or coffee that you can’t imagine going for a few days without, a water fast will surely be a challenge. With that said, a water fast is also one of the best ways to break your bad habits for good.

If you have certain food addictions, you may want to experiment with cutting these things out from your normal diet in advance of the fast, or try a long-term raw food diet before attempting your water fast if possible.

Though they may be difficult to find, a supportive friend or family member can be of great benefit during a water fast. Having someone cheer you on can help keep you focused and motivated. If you don’t know anyone like that in real life, you may want to seek out an online community for support. Or, feel free to post on the Holistic Health for Life Facebook page!

As mentioned, feeling tired, nauseous and just a little bit sick are normal parts of fasting. But if you feel too awful to function normally, then it’s time to break the fast. Some people just have a lot of toxins built up in their system which can make detoxing especially unpleasant.

There are things called ‘controlled fasts,’ which are water fasts under the supervision of a licensed practitioner, but these are generally for longer-term fasts of a week or more. For a basic 2 to 3 day fast you should be fine on your own, but don’t hesitate to contact a professional if you’re concerned about anything.

Again, if you’re even feeling like you might need to do that, then it’s probably better to just break the fast and not push yourself too hard.

Breaking the Fast

As mentioned above, it’s important to ease into a fast with natural, raw foods to allow your body to adjust. The same holds true for breaking the fast.

Breaking the fast is actually one of the most difficult aspects of a water fast. Why? Because you’ve likely been daydreaming of nothing but food for the previous 2 to 3 days, and now you’re finally allowed to dig in!

Some people get carried away by immediately rushing to their old favorite heavy foods and stuffing their face. This could wreak havoc on your digestive system and potentially ruin any of the potential benefits of water fasting you hoped to experience.

One of the main reasons to go on a water fast is to reset your system and to get back into healthier eating patterns once the fast is over. That’s why it’s so important to be sensible with how you break the fast.

Here are a few tips:

For the first meal, stick to raw fruits and vegetables and nuts. I like to eat like this for the entire day that I break my fast, although it’s not always easy.

Later in the day, if you desire, gradually start eating more cooked vegetables or grains if those are what you plan to eat as part of your normal diet.

If you’re non-vegetarian, wait at least until the next day to eat eggs or fish again, and at least a couple days before going back to meat.

*It must be stated that these are tips for breaking a 2 or 3 day water fast. If you fast for even longer, allow even more time to get back to a regular diet.

Graduating to Longer Fasts

You do not want your first water fast to be longer than 2 or 3 days. If you successfully completed your first water fast, then congratulations! You’re now ready to try longer-term fasting if you want to get even deeper detox benefits.

Or not. It’s totally up to you! The verdict is still out, but some people say that multiple 2-3 day water fasts are just as beneficial as single longer term fasts.

I think that this is likely true. This would largely have to do, though, with how healthy you ate in between fasts and how much your body was able to detox during your shorter fasts.

After the Fast: Noticeable Benefits of Water Fasting

You’re probably wondering how you’re actually going to feel after finishing your water fast. Surely, people would only go through all that suffering if they’re going to come out of it feeling great, right? Fortunately, the answer for most people is yes.

The main benefits of water fasting are more subtle and long-term – namely a strengthened immune system as well as cleaned and repaired organs. There are some things that you should be able to notice right away, though.

As mentioned, many people experience acne outbreaks during a fast. Once it clears up, however, your skin will be looking better than ever. Some people notice other blemishes or weird patches of skin they thought they’d have forever disappear for good.

From my experience, I’ve also had joint pains suddenly go away after a fast. I wouldn’t expect too many miracles, though.

Some of your aches, pains or blemishes might only go away with repeated or extended fasting. Other problems, of course, might not be cured by fasting at all, so don’t set your expectations too high.

Another noticeable benefit is simply feeling fresh, rejuvenated and energized. This is not an easy one to describe, but you’ll know it when you feel it.

The Psychological Benefits of Fasting

As I documented in my book ‘Quit Smoking by Eating Right‘, I tried water fasting for the first time during my first attempt to quit smoking. I decided to do this for a number of reasons. Not only would it help detoxify my body from some of the harmful chemicals I’d been intaking over the years, but it would also allow me to take a break from food and coffee – major triggers for nicotine cravings.

Another significant benefit I experienced from water fasting was psychological, and even after quitting smoking I continue to water fast from time to time.

A water fast forces you to reflect on your relationship with food as well as coffee, alcohol or sugary drinks. We often eat as soon as we’re hungry in order to avoid the unpleasant state known as ‘hunger.’

We also tend to eat to reward ourselves for accomplishments or to help us deal with negative emotions. Few of us actually stop to think when and why we’re doing this, however. A water fast will put your food cravings and eating habits in perspective.

In today’s world, we’ve conditioned ourselves to spend as little time as possible in a state of discomfort. Feeling unwell? Take a pill. Feeling hungry? Eat whatever’s in front of you. Feeling sad or upset? Have a drink or a bowl of ice cream.

By looking for the quickest and easiest ways to alleviate our symptoms, we end up ignoring the signals that our bodies are sending us.

And even if we do listen, we’re often unable to interpret them. This only perpetuates unhealthy habits and addictions, leading to potentially serious health consequences down the road.

As unpleasant as it may be, water fasting forces you to take a deep look at your true relationship with food on both a physical and emotional level. Coming out of a water fast, it will then be much easier to adopt a healthier daily lifestyle for a while after.

Conclusion

Water fasting is a somewhat complex and often misunderstood topic. There’s no denying, though, that it has been a common healing method for much of human history and remains popular today.

If you simply don’t have the time to set a few days aside to attempt a water fast, you could always try a longer term juice fast instead. I have written a book on the topic, and plan to go into juice fasting in more detail on this web site soon.

Even if you don’t try a water fast yourself, learning about why a water fast is so effective is beneficial in itself. What lies behind the power of a water fast is nothing more than the power of our own immune systems. By water fasting, we’re simply letting our bodies do what they do best: self-heal.

Sources

[1] Lieberson, Alan D. “How Long Can a Person Survive without Food?” Scientific American. November 8, 2004. https://www.scientificamerican.com/article/how-long-can-a-person-sur/.

[2] Lipschutz-Robinson, Shirley. “Fasting and Detoxification for Humans and Animals.” Shirley’s Wellness Cafe. Accessed March 22, 2016. https://www.shirleys-wellness-cafe.com/Detox/Fasting.

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A salt water flush is a simple type of colon cleanse that involves nothing more than drinking water mixed with salt. If done correctly, your body won’t be able to absorb the salt water and it will all come right out the other end. That means that it’ll go through your entire GI tract, flushing out some nasty toxic buildup along the way. The salt water flush is effective, cheap and safe. That’s why many consider it to be the best natural colon cleanse.

Why Do A Salt Water Flush?

You should consider trying a salt water flush if you’re experiencing constipation. This is one of the best ways to get things flowing, so to speak.

Other people who would benefit from a salt water flush are those on a long-term detox or cleanse that involves consuming zero fiber.

People on a juice fast, for example, are not intaking the fiber from the fruits and vegetables they’re consuming. That can make it difficult to poop in the later stages of the fast. Fortunately, a salt water flush is one quick way to fix that!

Of course, those who are neither constipated nor undergoing a juice fast can still benefit from a salt water flush. The colon is susceptible to toxic waste build up, and a flush can help the body get rid of some of it. Many have also reported significant benefits like weight loss.

Remember, the gut is like the body’s second brain. Colon health is especially important for the strength of our immune system and our overall health. That’s why a natural colon cleanse like the salt water flush can be beneficial from time to time.

Isn’t Salt Bad For Me?

It should be clarified that a salt water cleanse must be done with high quality sea salt. You should never attempt it with the type of processed stuff you might sprinkle on your eggs at the local diner!

Sea salt and table salt are two very different things. The bad rap that salt gets is thanks to the latter, due to processed table salt’s association with high blood pressure. Sea salt, on the other hand, is very rich in minerals such as magnesium and calcium.

It can also help with muscle inflammation, sore throats and can even work to balance your pH. (1)

I personally use fine ground Celtic Sea Salt and have had great results with it. I have little personal experience with other brands, but aside from ‘Celtic Sea Salt,’ other varieties like ‘Himalayan Pink Sea Salt’ are also popular choices.

As long as it’s all-natural sea salt that contains no iodine, you should be fine.

Is it Safe? What Happens if it Fails?

Sometimes a salt water flush may not work due to an incorrect amount of water, not enough salt, or taking too long to finish the concoction. If that happens, you may feel bloated for the rest of the day, and also frustrated that you drank some nasty tasting water for no reason! But can consuming all that salt cause you harm?

Drinking a liter of salt water is not something you’re going to be doing all the time. Therefore, your body should be fine handling the extra sodium. Assuming you’re using all-natural, high quality sea salt, the high sodium intake will be balanced out with beneficial minerals.

Aside from bloating, another potential symptom of a failed attempt is nausea. In some more extreme cases, some people may even vomit the salt water back out. Therefore, you should attempt your first salt water flush on a day without any important plans.

Even with the potential drawbacks and unpleasant taste, the salt water flush is still considered by many to be the best natural colon cleanse. We don’t always know what’s in the laxative teas we buy at the store and some people suffer from negative side effects after drinking them. But we do know exactly what’s in our salt water – sea salt and water!

Of course, if you have any serious questions or concerns, it’s best to contact your physician.

How to do a Salt Water Flush: The Basics

For best results, mix 2 teaspoons of sea salt with one liter of water. I know what you’re thinking: “I can barely even chug down a liter of plain water.” But if you really want to experience the benefits of the cleanse, you just gotta do it. Due to the bad taste, many people add in some lemon juice.

Frequently Asked Questions:

What Kind of Water Should I Use?

Natural spring/mineral water or filtered water is best, of course. Many people recommend warming the water up a little bit before adding the salt. Not to a boiling hot temperature but just warm. Personally, though, I always just drink it with room temperature water and most of my attempts have been successful.

How Fast Do I Need to Drink It?

Drink it within a couple of minutes for best results. Mike Olaski from The Master Cleanse recommends 5 minutes or less. He even suggests trying to drink the whole thing in one gulp if possible, but it’s very difficult for most people to do that without gagging. (2)

Ever go swimming in the ocean and get water in your mouth? Well, that’s basically how it’s going to taste, but this time you’re trying to drink the stuff on purpose! As the taste is pretty unpleasant, the quicker you drink the salt water, the less time you’ll have to think about how bad it tastes.

There have been times where I really couldn’t finish those last couple of sips but had a successful flush anyway. Just try to drink as much of the liter as you can.

When Should I do it?

Do it in the morning after you wake up. The reason being of course, that your stomach will be empty. Trying a salt water flush with food still digesting in your stomach is usually not a good idea.

This is just my personal way of doing it, but after drinking the salt water, I wait around until the first movement. After that, I’ll prepare my morning coffee which eventually helps the rest come out.

What Should I Expect?

Generally, most people have the urge to poop between 20 minutes to one hour after drinking the salt water. If over an hour has already passed and you still don’t feel like you have to go, this was probably an unsuccessful attempt. You’ll likely experience some bloating but as mentioned above, even unsuccessful salt water flushes are pretty safe.

Assuming your flush is successful, different people will likely experience different results. Some people report multiple movements for a couple of hours before things go back to normal.

In my own experiences, the movements are usually more spread out. For example, one movement around thirty minutes after drinking the saltwater, and then not much activity until a couple hours later.

Since you don’t quite know how your body’s going to react, it’s best to try your first saltwater flush on a weekend or on a day where you don’t have to do much until the afternoon.

Or, at least be in a situation where you can have easy and frequent access to a toilet. Remember that a fart could very well turn out to be something more! Always head to the bathroom and sit down just in case.

What Kind of Movement Should I Expect?

Without getting too graphic, I usually experience the salt water coming right back out of my body as liquid. Later in the day after I eat something, I may get a mix of more solid poop with some of the salt water that was still left over in my body.

Some people report solid and very large movements during their flush, as if a bunch of gunk really had just been scraped out of their GI tract. I have also experienced solid movements a couple of times but nothing as dramatic as others have claimed online.

Remember, everyone is different.

How am I Going to Feel Afterward?

As unpleasant as the saltwater tastes, and as annoying as it can be to wait around for everything to come out, there is one thing I love about the rest of the day after my flush.

It’s hard to describe, but you know how your muscles feel soft and relaxed after a good massage? How tension that you didn’t even realize was there before is now gone? That’s how my stomach feels for the rest of the day after a salt water flush.

How Often Should I Do It?

Some people like to try doing a few in a row just to make sure all the gunk is really getting eliminated from their system. Above, I mentioned my experience with unpredictable and somewhat spread out movements, which is why I only do flushes occasionally on days with free mornings.

A salt water flush is not something you’re supposed to be doing every day. If you do it too often you may really start to experience the negative effects of too much sodium in your system.

Furthermore, doing too many flushes in a short period of time can be too harsh on your stomach and important gut bacteria.

Conclusion

Whether or not you’re suffering from constipation, a saltwater flush can still be beneficial even if you’re just curious about it. It’s easy and cheap to try, and can leave you feeling both cleansed and relaxed. It’s even believed that various cultures around the world have been using this method for centuries. A salt water flush is truly the best natural colon cleanse.

Sources

(1) https://draxe.com/salt-water-flush/

(2) https://themastercleanse.org/salt-water-flush/

The post The Best Natural Colon Cleanse: The Salt Water Flush appeared first on Holistic Health for Life.

There’s definitely a good reason why honey has been called a ‘liquid gold’ for thousands of years. It’s not just a simple sweetener for our afternoon cups of tea – it’s also a loyal friend when it comes to our health in general. Throughout various cultures, honey has long been considered a special substance that could work miracles, in addition to also tasting great! Our ancestors used honey to treat burns and infections, while Cleopatra was even known to bathe in milk and honey for smooth skin. Let’s go over some of the amazing health benefits of this ‘liquid gold,’ as well as the importance of buying raw honey.

Nine Benefits of Raw Honey That May Surprise You

As a powerful nutrient, honey plays an important role in providing us with necessary fats, amino acids, proteins and carbohydrates. It’s also full of vitamins and minerals that can give us a little boost of energy. We should be more than grateful to diligent honeybees, as their golden product not only tastes delicious, but is good for our health in so many ways.

Let’s review some of honey’s top health benefits, some of which you may not have been aware of:

1. Honey Strengthens the Immune System

Honey is your best friend when the cold winter comes and your immune system is especially vulnerable. The sweet substance is known to have antioxidant and anti-bacterial properties that can boost one’s immunity. [5]

Moreover, for a healthy digestive system, honey also serves as a prebiotic, meaning it can help strengthen healthy gut bacteria. This is vital for a strong immune system and a healthy body overall. And raw honey even helps fight parasites!

If you ever have problems with a persistent cough, honey is perfect for soothing the throat. [1, 5] Think of honey like a sweet medicine that comes without some of the nasty side effects of traditional cough syrup.

2. Consume Sweet Honey for Sweet Dreams

Several recent studies have shown that just a tablespoon of honey before bed can help you sleep like a baby. The hormone melatonin is crucial for regulating our sleep cycles and phases. Honey is able to trigger this hormone to enter our brains quickly. Basically, honey actually feeds our brain while we sleep! [1]

So the next time you’re having trouble falling asleep, just make a chamomile tea, sweeten it with a little bit of honey, and have a nice quality sleep. (And maybe add in some lemon balm too!)

3. Honey is Great for the Skin

Honey is widely known as a precious ingredient in the cosmetics industry. It helps hydrate the skin, heal scars and acne, and it also works as an exfoliator. [6] You can try it out for yourself by applying raw honey to your skin. Leave it on for a few minutes (or even up to 30 minutes for acne treatment) before rinsing it off, and you should start seeing positive results within days.

One reason that honey is so great for the skin is that it’s loaded with natural antioxidants and nutrients. In addition to the ailments mentioned above, honey also helps with clogged pores, wrinkles, eczema, dry lips, and many other common skin issues.

4. Raw Honey for Allergy Relief

The amazing benefits of honey also extend to allergy relief. Seasonal allergies can be very irritating, especially when spring comes and we’re surrounded by pollen in the air. Surprisingly, many scientists claim that honey is a perfect natural cure for those stubborn allergies that disrupt our lives.

The reason for this is very simple: honey already contains small traces of pollen. Therefore, consuming honey can provoke the immune system to react, producing antibodies which help protect the body and prevent negative allergic reactions. You can think of honey like a natural vaccine when it comes to seasonal allergies. [1]

5. Raw Honey Helps Boost Brain Power

Honey can be considered as a type of fuel for our brains. Since it provides sound and healthy sleep for us, improves our immune system and takes care of our energy levels, it’s only natural that honey would improve brain function.

Honey has been known to enhance our cognitive abilities like perception, attention, visual-spatial processing, motor skills and memory. It can also prevent dementia, improve concentration, and help in treating various brain disorders. [7]

Between 2003 and 2008, a five-year study was carried out by the University of Babylon in Iraq. Nearly 3,000 people, all over age 65, participated in the study. One group was given honey every day and the other group took a placebo. The result? Out of the 489 test subjects who developed dementia, only 95 of those were from the group that consumed honey daily! [7]

6. Honey Helps Treat Burns and Wounds

Modern medicine has recognized an important application for honey when it comes to burns and external wounds. Honey can help kill micro-organisms and bacteria, thus reducing inflammation and the chance of infection. The healing process is faster with honey and it even helps with swelling thanks to its anti-inflammatory properties.

That’s not all: After the wound has been healed, honey can also serve as great balm that will lessen the possibility of scarring. [8] You can relax knowing that honey won’t damage your skin; it will only gently and safely renew the skin layer. Honey can make the pain go away without doing any further harm.

7. Raw Honey Helps Regulates Blood Sugar Levels

Honey does contain glucose and fructose, and this fact usually leads some to believe that consumption of this golden substance will increase blood sugar levels. But it turns out that regular and moderate intake of honey can even lower your glucose levels and decrease the risk of diabetes, according to studies. [9] This is amazing news for those with a sweet tooth! It’s time to ditch the white sugar and artificial sweeteners, and stock your shelves with raw honey instead.

8. Honey for Healthy Scalp

As a natural moisturizer for skin and as an anti-fungal remedy, honey can help clear up dandruff. By delivering a mix of powerful vitamins like B-complex, vitamin D, vitamin A, in addition to beta carotene and minerals (iron, magnesium, calcium), honey can lock the moisture to the scalp and remove dead skin cells.

This can unclog the hair follicles and enable new hair to grow normally. Dandruff is usually caused by a yeastlike fungus called malassezia, but honey can fight it successfully because of its strong anti-fungal properties. It has also proved efficient in regulating hair loss. [10]

9. Honey Helps Fight Against Heart Disease

Honey is very beneficial for treating heart diseases and many cardiovascular disorders. It’s been proven that it can reduce cholesterol in arteries and prevent heart attacks. A large amount of antioxidants in honey also help prevent and treat heart problems and the enzymes in honey can strengthen heart muscles. [11] Specific heart conditions like arrhythmia or tachycardia can be improved by a regular intake of honey. Just be sure to try this under proper medical supervision.

Processed vs. Raw Honey

To get the full health benefits of honey, you want to make sure that what you’re consuming is ‘raw’ and not ‘processed’ honey. Generally speaking, processed honey has been filtered or heated in such a way that many of its beneficial nutrients have been lost. Many varieties of processed honey also contain high-fructose corn syrup. Therefore, it’s especially important to check the label and ingredients and be sure that what you’re getting is raw, natural honey.

I recently found out about this very interesting product for busy people on the go. It’s raw Manuka Honey (a special type of super-healthy honey from New Zealand) divided into packs that you can take with you on a trip or busy day at work. It’s surely a great way to ensure you can reap the benefits of honey, or just get a little energy boost, without having to bring a whole jar with you all the time!

Conclusion

Thanks to the numerous and powerful benefits of honey, there’s no wonder why it’s been regarded as ‘liquid gold’ by so many cultures. If you haven’t tried to include a little bit of this precious food into your diet, then it’s about time! With all its nutritional and medicinal properties, honey has proved to be an amazing companion on our way to longer and healthier life.

Sources:

1) https://www.medicaldaily.com/liquid-gold-7-health-benefits-honey-could-heal-your-whole-body-325932
2) https://articles.mercola.com/sites/articles/archive/2014/10/20/health-benefits-honey.aspx
3) https://www.care2.com/greenliving/10-health-benefits-of-honey.html
4) https://drhealthbenefits.com/food-bevarages/honey/benefits-of-honey-for-your-healthy-heart
5) https://homeremediesforlife.com/honey-for-cold/
6) https://darklipstips.com/benefits-of-honey-for-skin-on-face.html
7) https://www.benefits-of-honey.com/honey-boosts-brain-function.html
8) https://www.dermnetnz.org/topics/honey/
9) https://woman.thenest.com/honey-increase-blood-sugar-7698.html
10) https://www.mommypotamus.com/natural-remedies-for-dandruff/
11) https://drhealthbenefits.com/food-bevarages/honey/benefits-of-honey-for-your-healthy-heart

The post Liquid Gold: 9 Unexpected Health Benefits of Honey appeared first on Holistic Health for Life.