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.

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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Neem has long been considered one of the cornerstones of Ayurvedic medicine. The herb is incredibly versatile and highly regarded for its ability to keep a wide variety of ailments and diseases at bay. There are different forms of neem that you can either purchase or prepare yourself, but today we’re going to focus specifically on neem powder. Learn more to learn how neem powder can improve your skin, strengthen your immune system and even help relieve diabetes.

Neem and its Role in Ayurveda

Neem has so many benefits that even ancient Indian mythology attempted to explain why. One legend has it that Indra, king of the heavens, was carrying a pot of the ‘elixer of life’ that could turn anyone immortal. But some of it spilled all the way down to earth on the neem tree, thus granting the tree its potent healing powers.

The neem tree is indeed impressive. It can live to be a couple hundred years old while also withstanding extremely hot temperatures. The leaves are the most common part used as medicine, but other parts of the tree, such as its bark and seeds, also have medicinal value. (1)

The tree, scientifically known as Azadirachta indica, grows all over India and other South Asian countries. It’s also occasionally grown in other warm climate countries in Southeast Asia or in the Middle East. Though neem is still not very well known in the West, more and more neem products, such as neem powder and neem oil, have been making their way onto the international market.

Neem is considered to be a potent cooling herb. In regards to the Ayurvedic doshas, neem is said to help balance both Pitta and Kapha but increase Vata. If you’re unfamiliar with these terms, don’t worry. We’ll save them for another time and won’t be mentioning them again in this article.

The Top 5 Benefits of Neem Powder

The versatility of neem is truly amazing. After reading the list below, you’re very likely to discover at least one or two ways that neem powder could benefit your life. Let’s go over five miraculous benefits of neem powder, but keep in mind that there are still even many more!

1. Neem Powder for Skin

Neem is an excellent remedy for common skin problems like acne. It can also provide relief for skin that’s either too oily or too dry.

One of the reasons that neem is so good for the skin its anti-inflammatory and anti-bacterial properties. Applying neem powder on your face can help clean the skin and also help it heal faster. This can prevent scars from forming after a blackhead pimple is gone, for example. Furthermore, its anti-fungal properties mean that’s ideal for fighting against problems like ringworm.

Many commercial skin products on the market nowadays use neem as an ingredient. But why not ditch the extra, and oftentimes unnecessary, chemicals, and go straight to the source?

How to make a neem powder face mask: A neem powder mask can be helpful to get rid of annoying pimples. You have a few different options when it comes to making one. First of all, you can simply try mixing some neem powder with water, and applying the paste on your face. Leave it on for up to a few hours before washing it off. You can try this a few days a week and you should eventually start seeing results. (2)

Aside from just water, you can even try making a face mask using neem powder and fresh papaya! I have yet to try this myself, but others have reported smooth, glowing skin. (3)

But that’s not all. Neem has also been shown to help cool a sunburn, and it can even help relieve symptoms of herpes.

2. Neem Powder for Hair

Do you suffer from either dandruff or psoriasis? Or just a dry, itchy scalp in general? It turns out that people have been using neem powder for hair and scalp health for centuries!

For a dry or itchy scalp, you can mix together neem powder with water and a couple drops of olive or coconut oil. Place the mixture in your hair and massage your scalp for awhile. Leave it in your hair for about 15 minutes before rinsing it out. (4)

Conversely, neem is also beneficial for those with oily hair. You can try a similar mixture to the one above but without the added olive oil. (5)

3. Neem Powder for Immune Health

Neem helps detoxify the body and clean the liver. It also fights infections by stimulating T cell production in the body. T cells are white blood cells that are meant to target pathogens. Think of them like body guards trained to protect their host from any foreign threat.

Neem powder also strengthens the immune system by nourishing the body. It contains important nutrients like calcium, fiber and various amino acids. Neem is also known to contain compounds which have been proven to be highly beneficial for immune health. Some of them are:

• Quercetin – an antioxidant compound which fights against damage caused by free radicals
• Nimbin – a chemical compound unique to neem with anti-inflammatory and anti-fungal properties
• Carotenoids – compounds that are also found in many fruits and vegetables, and which boost the immune system while helping keep tumors at bay
• And lots more! (1)

Furthermore, consuming neem powder can also help purify the blood! Clearly, there are just so many benefits to consuming neem powder. And best of all, neem has been used for thousands of years and with few reported side effects or adverse reactions. This is in stark contrast to antibiotics and other commercial medicines that have many known side effects, while also costing a fortune.

For an immune system boost, the web site Satveda recommends adding between half to one teaspoon of neem powder to a glass of water. Drink this mixture two times a day, around an hour or so after breakfast and then either after lunch or dinner. (5)

4. Neem Powder for Digestion

Neem helps smoothen digestion while also reducing inflammation in the gut. As mentioned in the point above, neem leaves and seeds contain many beneficial compounds that have extraordinary antibacterial, anti-fungal and anti-inflammatory benefits. And it’s thanks to these compounds, some of which are unique to neem, that the herb is also good for the digestive system.

Neem powder is commonly taken to treat ulcers. This is likely due to the plant’s ability to inhibit helicobacterpylori. a harmful bacteria which is largely responsible for the formation of gastric ulcers. (6)

Taking neem powder regularly is also believed to aid in the removal of harmful parasites and even reduce bloating. And it’s also said to help remove excess moisture from the digestive tract. Furthermore, as a ‘cooling herb,’ it can cool down excess heat in the stomach.

5. Neem Powder for Diabetes

Another amazing benefit of neem powder is its ability to relieve the symptoms of diabetes. According to health writer Stas Bekman, “Neem has been found to reduce insulin requirements for diabetics by up to 50% for nonkeytonic, insulin fast and insulin-sensitive diabetes…” (1)

In the United States, the cost of diabetes treatment continues to rise at a staggering rate. In the period between 2007 and 2012 alone, Americans went from spending $174 billion on treatment to $245 billion. As of 2017, the number is estimated to be around $327 billion! (7)

Today in India, neem powder capsules are widely available at pharmacies for people with diabetes. And neem as a treatment for diabetes has even been promoted by the Indian government. It really makes you think, then, how a $327 billion industry was able to form in the United States, when a cheap and healthy alternative has literally been growing on trees this entire time!

If you have diabetes and are interested in neem, it’s best to consult a professional who is open-minded about herbal treatments and who has experience with neem.

According to sources like The Indian Spot, treating diabetes with neem powder is pretty straightforward. All you have to do is mix a teaspoon of neem powder in a glass of water and drink it before breakfast. You can do this on a regular basis. (8)

Just bear in mind that neem is very bitter, so you’ll likely want to use a natural sweetener. Raw honey would be an excellent choice.

(If you’re interested in other ways to treat diabetes naturally, you can check out my book Diabetes: The Raw Food Diet for Diabetes Reversal)

Where to Buy Neem Powder?

For those living in India, you likely won’t have to go very far before finding the nearest neem tree. For people in the rest of the world, though, a bit more effort and money are required to get your hands on this powerful antioxidant.

Luckily, there are a lot more neem powder products (and also neem oil, for that matter) appearing on the market these days for those living in the West.

Buying straight neem powder is the best choice. When neem first touches your tongue, your digestive system immediately starts preparing itself for when the herb reaches your stomach. Also, by buying powder instead of capsules, you can use neem externally on your face or scalp as we went over above.

When buying any herbal product, you always want to make sure it’s non-GMO and from a reputable source. Even while it may all look the same, it doesn’t pay in the end to skimp out and choose a cheaper, and most likely inferior, variety of an herb.

Banyan Botanicals is a well-known company selling neem powder in the West. And just by looking at the packaging, it’s clear that they know what they’re talking about when it comes to Ayurveda.

Another non-GMO source that’s been highly rated on Amazon is the kind by Royal Leaf Essentials.

If you still prefer capsules, there are plenty of neem powder products in that form on sale as well. Reviewers of Organic India Neem Capsules have noted relief of ailments like diabetes and candida, among many others.

Potential Side Effects

Neem is generally considered to be safe for most people. However, you should definitely avoid, or at least consult with a professional, when taking neem while pregnant or while nursing. Neem is also potentially harmful to infants.

Neem has also been known to send people’s blood sugar levels down too low. This is another reason to consult with a professional before taking neem as a diabetic.

Some people might have allergic reactions to neem which include dizziness, nausea or diarrhea.

You should also be aware that neem has traditionally been taken as natural birth control (for both women and men) for many years. This can either be considered as a benefit or a side effect, depending on your situation!

You should also stay away from neem powder while fasting.

Conclusion

Believe it or not, we’ve only just scratched the surface on all the things that neem can do. Did you know that it’s also good for your teeth? Or that it can even be used as a natural insect repellent? Neem is such an amazing plant that we could all do ourselves a favor by learning a lot more about it. Give neem a try and you could also end up saving a lot of space in your medicine cabinet!

Sources

(1) https://stason.org/articles/wellbeing/health/The-Miraculous-Neem.html

(2) https://nimprah.com/en/neem-tree/neem-powder/

(3) https://www.rewardme.in/beauty/skin-body/article/5-neem-face-packs-for-flawless-skin

(4) https://www.beautifulhameshablog.com/how-to-use-neem-powder-for-skin-and-hair/

(5) https://www.satveda.com/p/neem-powder

(6) https://www.ultra-herbneem.com/neem-and-digestive-disorders/

(7) https://www.diabetes.org/advocacy/news-events/cost-of-diabetes.html

(8) https://theindianspot.com/uses-and-benefits-of-neem-powder/

The post Neem Powder: 5 Miraculous Benefits appeared first on Holistic Health for Life.

There’s an invisible culprit taking its toll on the physical wellbeing and mental health of billions around the world. And it’s not a toxin in our food or water supply. It’s stress. As our world becomes increasingly fast-paced and competitive, stress has become so normal that many people seldom even notice it any more. Stress, of course, is not all bad. It’s part of our intrinsic fight-or-flight mechanism, necessary for basic survival and dealing with difficult situations. But too much stress can result in major burnout, a state commonly referred to as ‘adrenal fatigue.’ Keep reading to learn more about adrenal fatigue, how we can prevent it with adaptogenic herbs, and some of the best adrenal fatigue supplements to help you deal with stress.

What is Adrenal Fatigue?

Adrenal fatigue is one consequence of living in a state of constant or prolonged stress. It arises from the overuse of our adrenal glands, which in turn makes the body less responsive to adrenaline. This results in common adrenal fatigue symptoms like general tiredness, weakness, depression, alterations in the body’s metabolic functions and sometimes changes in sex drive. Unlike normal fatigue, adrenal fatigue cannot simply be cured by a good night’s sleep. People suffering from this condition find themselves relying on caffeine-laden beverages to keep them functioning throughout the day – a remedy that may result in more harm than good [7].

The good news is that herbs called adaptogens, which have been widely available in nature for millenia, can help us adapt to increasing levels of stress.

What are Adaptogens?

Adaptogens can be thought of as a unique category of healing herbs that help restore the body’s natural state of balance, or homeostasis. They help the body respond better to stressors, help increase mental focus, and even boost the immune system [1, 6]. And, as the name suggests, adaptogenic herbs help a person better adapt to new environments or potentially stressful situations.

Adaptogens are often compared to thermostats because of their regulatory nature. Apart from being the best natural forms of stress mitigation known to man, these herbs have the unique ability to simultaneously energize a person while also keeping them calm.

There are other ways to relieve stress, of course. The most obvious examples would be deep breathing exercises or meditation. But taking herbs for adrenal fatigue is also a fantastic way to relieve many of adrenal fatigue’s unpleasant symptoms, on both a mental and physical level. And you can always integrate meditation into your normal life along with the herbs.

The Best Herbs for Adrenal Fatigue

Let’s take a look at some of the best adrenal fatigue supplements and natural herbs to help you deal with stress. The following herbs also come with plenty of other benefits on top of stress relief.

Ginseng

Ginseng is not only the most well-known adaptogenic herb; it is also by far the most potent of them all. A near-miraculous herbal remedy, ginseng is said to treat numerous physical and mental ailments, some of which include depression, fatigue, inflammation, tumors, nausea and diabetes. What’s more, the highly regarded herbal remedy is full of antioxidants and has been scientifically proven to lower blood sugar levels and regulate blood pressure [1], [3] [6].

General benefits of ginseng include:

· Anemic relief.

· Treatment of shock.

· Lowered levels of bad cholesterol.

· Alleviation of the effects of radiation.

· Treatment of cancer.

· Treatment of depression.

· Treatment of diabetes.

· Treatment of insomnia

· Enhanced hormonal functions.

· Enhanced mental awareness.

· Increased appetite.

· Regulation of menstrual cycle.

· Improved immunity.

· Prolonged life [3]

Currently, there exist two major types of ginseng:

Asian Ginseng (Panax ginseng)

Undoubtedly the most popular adaptogenic herb known to man, Asian ginseng has been a revered form of oriental medicine for five millenniums. This particular species of ginseng is sometimes called Chinese ginseng or Korean ginseng. It is the most widely studied herbal medicine in the world.

Ginseng has the most stimulative properties of all the adaptogens. As such, it is highly recommended for the treatment of depression, although it can also be used to curb exhaustion, enhance cognitive performances, improve sexual function, and boost immunity.

If you’re interested in trying out Asian ginseng, this Korean ginseng is one of the highest rated supplements on Amazon.

David Winston, however, feels that it is easy for one to over-stimulate using Asian ginseng, potentially even worsening symptoms of anxiety and insomnia. That said, there is a much better alternative to Asian ginseng – one that has been unanimously declared the best ginseng species known to man: American ginseng [4], [6].

American Ginseng (Panax quinquefolius)

Grown exclusively in North America, this species of ginseng was popular among the native Cherokee and Iroquois tribes who considered it a powerful healing tonic. The best American ginseng is grown in Wisconsin and is in great demand all over the world – even in China!

American ginseng holds an edge over all other adaptogens simply because of the rigorous processes it goes through to ensure its purity and high quality. As such, it is a very powerful cognitive performance enhancer. Although its benefits are similar to those of Asian ginseng, American ginseng is also a lot less stimulating, making it a suitable remedy for the treatment of anxiety [4], [6].

Ashwagandha

Ashwagandha is an adaptogen from India. It’s considered one of the best adaptogens for adrenal fatigue and just the overall improvement of one’s quality of life.

Ashwagandha has been in use in Ayurvedic medicine for thousands of years. It’s known for its powerful immune-boosting properties, helping the body build up a resistance to disease while lowering one’s levels of cortisol [1].

Studies have even shown that this particular adaptogen reduces stress levels by up to 44 percent and cuts down cortisol levels by 28 percent. It has also been found to be very useful in the treatment of insomnia and depression, as well as increasing mental focus and overall productivity [4], [6].

Ashwagandha is also commonly available in capsule form.

Holy Basil

Nicknamed “the Vitalizer,” holy basil has had as rich a history in India as ginseng has had in East Asia. For over 5,000 years, holy or sacred basil was considered an energy booster and a fatigue reliever. Its nickname was coined mainly due to the fact that the adaptogen is full of antioxidants which are known to revitalize the body in numerous ways. Furthermore, the herb is a great anti-inflammatory.

Other than regulating blood sugar and blood pressure, holy basil lowers triglyceride levels, improves liver health, enhances mood, and mildly alleviates depression. The herb is also popular with people struggling with nicotine addiction since it helps curb the withdrawal symptoms [1], [2] [6].

Holy basil is becoming increasingly popular these days, and you can buy it in capsule or liquid form. Or, you can try using the leaf in dried or powdered form.

Rhodiola Rosea

Otherwise known by the nickname “golden root,” rhodiola rosea is known as “the calming adaptogen.” an attribute that is linked to the presence of a phytochemical known as ‘salisdroside.’ Other than providing relief from anxiety, this component is also known to combat the effects of aging.

Research into the adaptogen has shown that it is just as useful when it comes to suppressing cortisol levels in the body. It contributes greatly to helping the body achieve homeostasis, boosts immunity, improves the quality of sleep, enhances physical stamina, and helps the body to build up a resistance against common infections.

Rhodiola is essential in the treatment of fibromyalgia (a chronic condition characterized by musculoskeletal aches and pains) and chronic fatigue. Research has also shown that it increases appetite and fights altitude sickness, which is why it is popular among Sherpas living around Mt. Everest [1], [2], [5].

Rhodiola rosea is also becoming one of the fastest growing adrenal fatigue supplements.

Other Popular Adaptogenic Herbs are:

• Shatavari – this adaptogen is dubbed the “queen of women’s adaptogens” for one specific reason: it induces hormonal balance and regulates the emotional symptoms experienced before and after menstruation and during menopause. The tonic is also considered a fertility tonic that alleviates low libido and vaginal dryness [2].
• Eluthero – This is a performance and focus-enhancing adaptogen that not only reduces adrenal fatigue but also enhances mental concentration. Being anabolic, it can be used to build and retain muscle mass [2].
• Licorice root – A great energy and immunity-booster that prevents cortisol from wreaking havoc within our bodies. However, licorice root can drastically lower the blood pressure of an individual when taken with some medications [1], [5].
• Astragalus – Popular in traditional Chinese medicine, astragalus is especially revered for the anti-aging benefits brought about by its main component, TAT2 [5].

Potential Side Effects of Adaptogenic Herbs

As great as adaptogens are, you should consult your physician about taking any adaptogenic herb in the following instances:

• If you’re a pregnant woman or a breastfeeding mother;
• If you’re currently on other blood pressure medication, prescribed or otherwise;
• If you’re allergic to any plant in the nightshade family (tomatoes, potatoes) since the ashwagandha herb is in the same family.

Bottom Line

Adaptogens are by far the best suppressant of the stress hormone cortisol. Cortisol is known to be the root of many health problems, such as excessive weight gain and chronic adrenal fatigue. Adaptogens can be consumed in a number of ways, including as spices in food or in beverages. And of course, in supplement form.

Hopefully you have a better idea of some of the best adrenal fatigue supplements and adaptogenic herbs for stress. Keep in mind that the benefits of these herbs likely won’t be felt immediately, but with regular use over time. Depending on your specific symptoms and lifestyle, certain supplements or herbs may work better for you than others.

Sources

1. https://draxe.com/7-adaptogen-herbs-to-lower-cortisol/

2. https://avivaromm.com/adaptogens-beating-stress/

3. https://www.herbwisdom.com/herb-ginseng-asian.html

4. https://reset.me/story/adaptogenic-herbs-ancient-balancing-tonics-for-stress-and-anxiety/

5. https://www.globalhealingcenter.com/natural-health/what-are-adaptogens/

6. https://bebrainfit.com.adaptogenic-herbs-cortisol-stress/

7. https://adrenalfatigue.org/what-is-adrenal-fatigue/

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Millions of people all around the world today are suffering from joint or nerve pain. In fact, it’s estimated that 31 million people in the United States alone are suffering from osteoarthritis. (1) Prescription medication to treat arthritis comes with plenty of potential side effects, however. Just a few of these are increased risk of heart attack and stroke. It’s no wonder, then, that many people suffering from ailments like arthritis and sciatica are looking for safer and cheaper alternatives. One of these herbs is called devil’s claw, an herb I also have personal experience with. Keep reading to learn why so many people are starting to ditch their prescription meds and instead try devil’s claw for pain relief.

What is Devil’s Claw?

Devil’s Claw, also known as Harpagophytum procumbens, is a root which originates in the southern part of the African continent, particularly around the Kalahari and Savannah Deserts. It can also be found on the island of Madagascar. It was used by groups such as the Khoisan people to treat a wide variety of ailments like hypertension and fever. (2)

Today, the herb is not incredibly common or well-known in North America or the West in general, although a number of studies have taken place in Europe. As more and more people report their positive experiences with devil’s claw, word is starting to spread, especially in regards to the herb’s ability to relieve pain.

My Story

A couple years back I had a strange nerve issue in my leg. It became difficult to walk for more than twenty minutes at a time without needing to stop and rest. It’s not that I was tired, but the pain would just get too unbearable to continue.

I could hardly run or even do normal leg stretches. I wasn’t worried for the first couple of weeks, thinking it was just a temporary problem that would fade away. But it went on for several more months with no signs of improvement.

Worried, I shelled out lots of money for both acupuncture and a physical therapist, regularly visiting both practitioners over a period of months. Unfortunately for both my leg and my bank account, neither did anything to solve the problem.

Fed up, I did some research on what herbs could help nerve issues and pain relief, which is when I first discovered devil’s claw.

I’d already given up on both acupuncture and physical therapy by the time the 1 month supply of devil’s claw arrived. I took the recommended dosage every day until the bottle was finished. I would’ve ordered another bottle because I was still experiencing pain, but I was in the middle of a trip abroad at the time I finished the first one.

Several days after the bottle was finished, though, I began to notice that I could walk for much longer periods at a time. Then I realized that I could jog again, and even dance!

So what was this nerve issue with my leg? I’m still not sure, as no doctors I visited were able to tell me. As you’ll read more about below, it was likely something called sciatica.

What I do know is that the painful symptoms lasted for about half a year and then went away for good. While I can’t say with 100% certainty that devil’s claw was solely responsible for solving my problem, I’d be willing to bet that that was the case. And I only ever needed that one bottle. Ever since, I’ve been recommending that my friends and family experiencing nerve or joint pain to consider taking devil’s claw for pain relief.

How Does Devil’s Claw Help Relieve Pain?

Devil’s claw contains a chemical called harpagoside which is known to have anti-inflammatory properties. Additionally, the herb also contains powerful antioxidants like flavonoids and phytosterols. These compounds are also known to help prevent muscle spasms. (3)

Devil’s claw has also been traditionally used to treat fevers, sores and digestive issues.

Devil’s Claw for Arthritis

Clinical studies done on harpagoside, one of the main chemical components of devil’s claw, have shown it to be effective at relieving pain from osteoarthritis. Patients suffering from arthritis have also demonstrated increased mobility after ingesting devil’s claw over a period of time, usually from one to three months.

Another study done in France found devil’s claw just as effective at pain relief in the hips and knees as a prominent prescription drug. Devil’s claw, of course, is all-natural, which means it comes without many of the side effects which are common with man-made medications. Therefore, you would be wise to consider something like devil’s claw for pain relief before spending money on a potentially harmful prescription drug.

If you’re suffering from hip or back pain due to arthritis, Dr. Weil recommends looking for a type of devil’s claw which contains a daily dose of 50 – 100mg of harpagoside. (4)

Devil’s Claw for Back and Neck Pain

Devil’s claw has even been shown to help those suffering from neck and back pain, a major annoyance for millions of people worldwide.

The herb beat out placebos in clinical studies involving groups suffering from pain in the neck, back or shoulder area. Another particular study of 197 people focused specifically on those with lower back pain. In all cases, the herb came out a winner each time. (5)

Much of the relief happened after 4 weeks of consumption, so don’t consider devil’s claw for pain relief if you’re looking for instantaneous results. It may require a bit of patience, but the herb has been proven to be effective time and time again.

Devil’s Claw for Sciatica

Though none of the medical professionals I visited for my leg pain were able to give me an official diagnosis, I was likely suffering from an ailment known as sciatica. And as mentioned above, devil’s claw is most likely what healed my problem when nothing else worked.

Sciatica is generally characterized by pain in the sciatic nerve which runs down the back of each leg. Sciatica nerve pain usually just persists in one leg and not both, as was the case with me. It can be caused by any number of things, such as a herniated disc or spinal stenosis. My pain started the day after a strenuous jog during a time when I was already experiencing lower back pain.

Some of the main symptoms include sharp pain when both sitting and walking, as well as occasional numbness and tingling throughout the leg. The level and duration of pain can seem somewhat random. Some days it’s worse when moving while other times it’s just as bad while seated. Still on other occasions, a person may be able to go about a normal day with little pain before it comes back again. (6)

So why is devil’s claw so good for treating sciatica? It’s likely due to the herb’s potent anti-inflammatory properties. More specifically, devil’s claw has an effect on a group of molecules called leukotrienes which play a role in inflammation. (7)

In addition to joint pain, alleviating symptoms of sciatica and other nerve issues is yet another use of devil’s claw for pain relief.

Interestingly, another herb that’s been shown to help with sciatica is turmeric, which I covered in a recent article.

Potential Side Effects of Using Devil’s Claw for Pain Relief

Devil’s claw has not been shown to have too many side effects, although certain groups of people may want to be cautious before trying it. Devil’s claw can lower blood sugar, so you may want to be careful if you’re hypoglycemic. (4)

You should also be careful if you’re experiencing stomach ulcers, as ingesting devil’s claw may alter your stomach’s acid levels. Other possible adverse effects include potential allergic reactions, although these are considered rare.

Where to Find Devil’s Claw

The only type of devil’s claw I have any experience with is the kind sold by Now Foods. As mentioned, taking just a bottle of this pretty much completely eliminated the bad leg pain I’d been experiencing, which was probably sciatica. Fortunately, I did not experience any adverse side effects.

There are a number of other brands selling devil’s claw in both capsule and even liquid form. Most varieties should be fine, but you’d be best off checking online reviews before buying any supplement.

Conclusion

Are you or anyone you know suffering from some of the ailments listed above? If so, you may want to give this strange-looking root a try. My own positive experiences with devil’s claw for pain relief was yet another positive affirmation of how beneficial and effective natural herbs can be. Do you have any experience with devil’s claw or a similar herb for relieving pain? Be sure to let us know in a comment down below!

Sources

(1) https://www.arthritis.org/about-arthritis/understanding-arthritis/arthritis-statistics-facts.php

(2) https://en.wikipedia.org/wiki/Harpagoside

(3) https://www.foxnews.com/health/2010/09/22/devils-claw-root-pain.html

(4) https://www.drweil.com/health-wellness/body-mind-spirit/bone-joint/devils-claw-for-arthritis/

(5) https://healthyfocus.org/benefits-of-devils-claw/

(6) https://www.spine-health.com/conditions/sciatica/what-you-need-know-about-sciatica

(7) https://www.healthcracker.com/revealed-a-5-cure-for-sciatica-pain-say-bye-bye-to-back-pain/

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Lemon balm is an herb that needs little introduction. Popularly known as the “calming herb”, the nootropic reputation of lemon balm often precedes its other highly reputed health benefits. Other benefits of lemon balm include anti-diabetic effects, maintenance of healthy skin, and lemon balm’s function as a strong yet soothing sedative. 

Despite its name, the lemon balm plant hails from the mint family. Its genus name, Melissa officinalis, contains the Greek word (Melissa) for the honeybee. This is because the plant is known to attract bees. Lemon balm is native to Europe and has been used medicinally to treat poisonous bites from as early as the 14th century. Traditionally, Greek and Roman herbalists toted it as a cure for a wide range of ailments and conditions including hair loss, digestive illnesses, open wounds, and skin infections. It was also used as an insect-repellent in some cultures [1], [4].

Main Functions & Benefits of Lemon Balm

There’s a wide range of benefits this special herb provides, but let’s take a look at lemon balm’s five main healing properties:

1. Lemon Balm as a Nootropic

Nootropics are substances which, when ingested, can enhance the functioning of the cognitive regions of the brain. As a result, they are known to improve concentration, short-term memory, focus, and alertness within a short period of time.
Nootropics also have mood-enhancing properties, which is generally achieved by altering concentrations of neurotransmitters [6].

Lemon balm’s nootropic capabilities are what have earned it its reputation as a calming herb with significant sedative effects. This is attributed to a compound within the herb known as ‘rosmarinic acid,’ which inhibits the production of GABA transaminase (an important enzyme which catalyzes chemical reactions) and consequently prevents a GABA deficiency in the brain.
When consumed, for instance in tea, the most notable nootropic effects of lemon balm are calmness and elation. These effects usually take place within around 10 minutes [3].

A study in Australia showed that lemon balm does indeed alter the state of mind by boosting alertness, inducing a positive mood, and enhancing problem-solving skills and short-term memory [2].

2. Lemon Balm in Skin Care

The cosmetic use of lemon balm dates back as far as the 14th century. Even then, it was known to improve the texture and tone of the skin and was especially effective when it came to the eradication of wrinkles [2].

The topical use of lemon balm essential oil has proved beneficial in a number of ways. Other than the acceleration of the healing process of open wounds, it tightens, smoothens, and stimulates the skin to optimize blood circulation [4].

To date, it is recognized as one of the most powerful antioxidant-rich essential oils available; something that is reflected aptly by its costliness.

Lemon balm essential oil is known for its incredibly invigorating qualities. This can be attributed to its antioxidant-rich constitution that includes the likes of ‘caffeic acid’ and ‘rosmarinic acid.’ Its antioxidant qualities are so strong that a report published in Toxicology and Industrial Health showed that the herb could reduce oxidative stress in people exposed to radioactive conditions! [1]

Studies into the potency of lemon balm have revealed that two of its antioxidants, ferulic acid, and caffeic acid, are able to penetrate the skin all the way into the cutaneous layers when applied topically. This is what makes it able to provide protection from UV rays, especially in radioactive environments [4].

Lemon balm also contains a crucial compound known as eugenol. Eugenol is a powerful anti-inflammatory. It’s very effective in the treatment of skin conditions such as cold sores and the herpes virus. Other constituents of lemon balm include flavonoids and tannins that enhance its antiviral properties [2], [4].

3. The Anti-diabetic Effects of Lemon Balm

The research that has been conducted into the anti-diabetic effects of lemon balm are preliminary but very promising. In a study where mice were used as the test subjects, it was clear that the antioxidant activity of lemon balm reduced the glucose levels in mice that had type 2 diabetes.

But that’s not all! Over a period of 6 weeks, the mice also showed increased glucose tolerance levels and also an increase in the availability of insulin in their bodies [5].

Despite being far from conclusive, this study proved that lemon balm may have a powerful anti-diabetic effect thanks to its antioxidant-rich constitution.

4. Lemon Balm as a Cure for Insomnia

Lemon balm has been touted as a great cure for insomnia and anxiety for centuries. Its sedative properties are so potent that a sniff of its aroma alone is enough to induce strong feelings of calmness. It is said to enhance the quality of sleep especially in children and menopausal women [2], [3].

The sedative effects of lemon balm are very potent. They can be felt in as few as 10 minutes after ingestion and are said to induce a deep, restful sleep within the first 30 minutes after consumption [3].

5. Lemon Balm in Liver Health

Lemon balm takes on a supportive role when it comes to ensuring the health of the liver. It is known to keep the liver functioning at full capacity especially when it is burdened by unhealthy diets, alcohol and other harmful drugs. In addition to providing support, it also plays a role in the formation of two antioxidants by the liver: superoxide dismutase and glutathione [2].

Lemon Balm Dosages

There are a number of ways to consume lemon balm, the most popular of which is infused teas. However, in the treatment of digestive illnesses, anxiety, and sleeplessness, the substance is ingested as a capsule with a recommended dosage of between 300mg and 500mg, taken thrice a day.

In topical form, experts recommend that it should be applied not less than three times a day onto the affected areas to maximize its anti-microbial effects.

Important note: Pregnant and breastfeeding women should restrict their lemon balm intake to trace amounts. Similarly, children should not be given large clinical dosages of lemon balm. People taking thyroxin (thyroid medication) should also stick to infused teas as their main source of lemon balm.

Sources

1. https://www.naturalnews.com/042942_lemon_balm_health_benefits_antioxidants.html
2. https://www.globalhealingcenter.com/natural-health/9-benefits-of-lemon-balm/
3. https://www.purenootropics.net/lemon-balm-an-exercise-in-individuality/
4. https://www.herbhedgerow.co.uk/lemon-balm-uses-in-natural-herbal-skincare/
5. https://www.ncbi.nlm.nih.gov/pubmed/20487577
6. https://www.nootropicsinfo.com/how-do-nootropics-work/

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