Hawthorn Berry: Nature's Health Powerhouse

Mother Nature's treasure trove is filled with incredible ingredients, each offering unique benefits for our well-being. Have you ever heard of the tiny hawthorn berry? Don't be fooled by its size! This tart, red fruit has been used for centuries in traditional medicine. This small, red berry has a rich history of use, particularly for its benefits related to heart health.

Beyond its ancient applications, modern science is uncovering the wide-ranging health advantages of the hawthorn berry. Recent studies have highlighted its ability to bolster cardiovascular well-being, improve digestion, and provide potent antioxidant support. 

 

Today, let's explore how this unassuming berry can play a pivotal role in enhancing overall well-being and why it is a valuable addition to your health regimen.

1. They're great for your heart

Hawthorn berries are well-known for their ability to promote heart health. They can help control blood pressure, which often increases during times of stress, sickness, or when the heart is under pressure. This connection to heart health may also be due to hawthorn's ability to enhance heart muscle contractions and possibly lower cholesterol and the buildup of plaque in arteries (although more research is required in this field). 

 

However, the impressive benefits of hawthorn berries go beyond just the heart. A study even showed that patients with stage II heart failure who consumed a standardized extract of fresh berries for two months experienced better ability to exercise and lower blood pressure. 

 

Additionally, hawthorn acts as a calming nervine, similar to rose, and can support the heart, especially during periods of stress and grief. There are also documented cases that suggest hawthorn may help the nervous system in people dealing with anxiety, stress, ADHD, and irritability. 

 

2. They are full of antioxidants

Hawthorn berries are antioxidant powerhouses! These deep red delights are rich in polyphenols and flavonoids, which are antioxidants that combat free radical damage, the main cause of cellular deterioration resulting from pollution, stress, drugs, and sickness.

Hearts are among the hardest-working organs, so they are subjected to a great deal of stress and free radical damage. This perpetual activity puts it at risk of free radical harm. That's where hawthorn berries can be of great help. Their high antioxidant levels can help in healing injured tissues and keeping arteries in good shape, both crucial for peak health. 

 

3. They have anti-inflammatory properties 

Hawthorn berry might be a secret weapon in the fight against inflammation. Chronic inflammation, as research suggests, is linked to a variety of health concerns, including type 2 diabetes, asthma, and even some cancers. 

 

Interestingly, studies in mice have shown promise. One such study observed that hawthorn berry extract significantly reduced inflammatory compounds in mice with liver disease, leading to less inflammation and injury. 

 

Another study on mice with respiratory problems treated them with vitexin, a compound found in hawthorn leaves. This treatment lowered the production of molecules that trigger inflammation and also lessened the response of white blood cells to it. While these animal and test-tube studies offer exciting possibilities, more research is needed to confirm if hawthorn berry provides similar anti-inflammatory benefits in humans.

4. Can reduce blood cholesterol levels

Hawthorn extract might be a natural ally in your fight for healthy cholesterol levels. Studies suggest it contains flavonoids and pectin, which seem to play a role in how your body handles cholesterol. 

 

Pectin, a type of fiber, is particularly interesting for its involvement in cholesterol metabolism. This is important because imbalanced cholesterol, especially high triglycerides and low "good" HDL cholesterol, can contribute to a buildup of plaque in your arteries (atherosclerosis). If left unchecked, this plaque can harden and block blood flow, potentially leading to a heart attack or stroke. 

 

Animal studies offer promising results. Mice given hawthorn extract showed a decrease in total and "bad" LDL cholesterol, alongside significant reductions in liver triglycerides. Similarly, rats fed hawthorn supplements experienced lower triglycerides and LDL cholesterol. 

 

In a human study, participants with atherosclerosis who took hawthorn extract saw a notable decrease in the thickness of harmful plaque buildup in a key artery. These findings suggest hawthorn's potential for promoting healthy cholesterol levels. 

 

 

5. Can prevent premature skin aging

Hawthorn berries have been investigated for their potential role in preventing premature skin aging. An important cause of this is collagen degradation, a process accelerated by excessive exposure to ultraviolet light. 

 

Some initial research suggests that hawthorn berries may offer benefits in this area due to their antioxidant content. A test-tube study even showed that a combination of hawthorn and ginseng extract might inhibit wrinkle formation and increase skin moisture. However, it is important to note that this research is limited, and further studies, particularly involving human subjects, are necessary to confirm these findings. 

 

6. Can help treat indigestion and stomach pain

Hawthorn berries and extract have a long history of use in traditional medicine, particularly for treating digestive issues such as indigestion and stomach pain. This potential benefit may be attributed to the fiber content of the berries. 

 

Dietary fiber has been shown to assist digestion by promoting regularity and acting as a prebiotic. Prebiotics are non-digestible food components that nourish and support the growth of beneficial gut bacteria, which play a crucial role in maintaining overall digestive health. An observational study observed a correlation between increased dietary fiber intake and decreased bowel transit time in individuals with slow digestion.

 

In simpler terms, consuming more fiber results in more frequent bowel movements. 

 

Moreover, studies on animals have shown that hawthorn extract can significantly decrease the time it takes for food to move through the digestive system. This shorter transit time could help with heartburn by making food move more quickly through the digestive tract. Furthermore, in vitro and in vivo studies on rodents suggest that certain compounds within hawthorn berries may enhance the production and activity of digestive enzymes, specifically those responsible for the digestion of fatty and protein-rich foods  

 

 How to add hawthorn berries to your diet

Integrating hawthorn berries into your diet can be a simple and beneficial choice. One effective method is to enjoy them as tea. Simply steep one to two teaspoons of dried hawthorn berries in hot water for 10-15 minutes. This tea can be a delightful daily addition to your routine. 

 

 Alternatively, hawthorn berry supplements, available in capsule or tincture form, provide a convenient option. Make sure you adhere to the dosage recommendations on the product label or consult a healthcare professional for guidance. 

 

 

Hawthorn berries can also elevate your meals. Add them to smoothies, oatmeal, or yogurt for a nutritious boost. Their tangy flavor and added health benefits make them a wonderful inclusion in baking, such as in muffins or bread. For a delightful treat, consider making hawthorn berry jam or jelly to savor on toast or with desserts.

 

No matter what method you choose, you should introduce hawthorn berries gradually into your diet and monitor your body's response. Always seek advice from a healthcare provider before making significant changes to your diet, especially if you have existing health conditions or are taking medications. This ensures that you can safely enjoy the benefits of hawthorn berries.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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Benefits of putting the legs upthe wall !

Putting the legs up the wall daily for few minutes, is a powerful and restorative pose that helps with sending blood flow to your core organs, eases stress, helps you sleep, calms your nerves, relieves swollen ankles, relieves varicose veins, relieves headaches and improves digestion.

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5 essential oils with serious sleep-boosting powers

Regardless of how busy you are and how many women's circles you squeeze in to your already jam-packed schedule, getting sufficient sleep is essential. And in terms of maximizing shut-eye time, there are a lot of choices out there: everything from infrared pajamas to bio-frequency stickers that supposedly support your body clock, and even  workouts catered to helping you catch sleep.

If you’d prefer something a little more low-key, however, you could always turn to essential oils—the ever-so-strong plant and botanical extracts known for their health-boosting benefits (from reducing anxiety to improving your mood). Just as these elixirs can lift you up, they’re also capable of helping you get a good night’s rest. And, never a bad thing: You and your bed will smell amazing.
“Essential oils are great because your body doesn’t grow dependent on them,” says an expert. “As a society, people are too used to the one-pill-and-go approach. This natural alternative has zero side effects, even when used regularly.” 

While energizing oils include powerful scents like grapefruit and peppermint, the blends that are perfect for bedtime are all about reducing stress and relaxing the body—in other words, they take a more holistic approach to calming you down for sleep. 

Since you aren’t ingesting them like you would with, for example, melatonin,an expert notes that it’s all about applying essential oils the just the right spots. “Either rub them on the bottom of your feet or your pulse points with a carrier blend, or drop into your diffuser,” she says. Voila—your room will transform into a dreamy, serenity-now sanctuary.

Keep reading for the 5 essential oils to turn to for some solid shut-eye.

1. Lavender Chances are that when you think of natural extracts that help you sleep, the pretty purple flower is the first that comes to mind. It definitely has a reputation for being an all-natural option when you’re powering down at the end of the day, but science backs it up: Researchers have found that lavender calms the nervous system, resulting in a peaceful hitting of the hay. “Lavender’s incredible,” says an expert. “It’s important for sleep regularity.”

2. Roman chamonile 

When it comes to fighting anxiety, chamomile—that soothing white flower—reigns supreme. “This herb counteracts that anxious feeling that happens when you’re not sleeping,” she explains . “The Roman chamomile is anti-inflammatory and very healing.”

3.Orange

Though citrus scents are typically energizing, orange actually calms—in fact, its cheery scent is known as an anti-depressant, according to her. “That depressive feeling of despair you get when you can’t fall asleep is tremendously helped by orange essential oil,” she says. “It gives an anti-anxiety effect.”

4. Valerian root Ever wonder where Valium gets its name? Yep, that would be the perennial flowering plant valerian root. “It’s been used for centuries to combat insomnia,” she notes. “Valerian root’s not for relaxing—it’s for literally going to sleep, and it’s one of the oldest and most-studied herbs for this purpose.”

5.Vetiver

The exotic, earthy grass carries serious benefits when it comes to prepping for bed. “Vetiver’s a very grounding essential oil that has an antispasmodic effect,” she says . “When you’re having trouble sleeping, your nerves are not totally relaxed—which is why an oil like this is key.” Next step: Sliding into dream land. 

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                                                                                                        PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/                                                                                                                                                                             FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                                                                                             https:// kneereplacement-stickclub.blogspot.com/                                                                                       FOR CROCHET DESIGNS                                                                                                                                                                                                                                 https://gscrochetdesigns.blogspot.com

Deep Breathing- For Hot flashes, Anxiety

When you're in the throes of a hot flash,  deep breathing can help stop it in its tracks by calming your nervous system quickly. Just take a deep breath in for a count of 4, feeling your stomach rise,  then breathe out slowly and fully for a count of 4. Repeat this breathing in and out to the count of 4, 4 more times.  

Deep breathing also helps when a person is tense, or for anxiety.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                             PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/   

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Magnesium Deficiency- how to overcome

Magnesium is known for it’s miracle natural properties and it has a myriad of benefits for your health and your body. Today we are exploring what the signs of Magnesium Deficiency are and if your body needs more.
Before we dive right in, we thought it might be of interest to share what the major benefits of Magnesium are.

1) Increases energy- Magnesium is used to create energy in your body by activating adenosine triphosphate, also known as ATP, which helps the body to regulate energy levels and keep moving.

2) Calms Nerves- Magnesium is vital for GABA function, an inhibitory neurotransmitter that produces happy hormones like serotonin. Hormones regulated by magnesium are crucial for calming the brain and promoting relaxation.

3) Helps to fall asleep and treat insomnia-Magnesium supplements can help quite a racing mind, relax your muscles, and help your heart rate, making it easier to get good restful night's sleep.


4) Aids digestion  by relieving constipation-Magnesium helps to relax the muscles within the digestive tract, including the intestinal wall, also it neutralises the stomach acid and helps the stools to move through the intestines.
 

5) Relieves muscle aches and cramps- Magnesium plays a crucial role in neuromuscular signals and muscle contractions. Lack of magnesium  in your muscles, make it go into spasms. Magnesium helps muscles to relax and contract and helps you move around.





6) Regulates levels of calcium and potassium- Magnesium plays an active role in the transport of calcium and potassium ions across cell membranes-which helps nerve impulse conduction, muscle contractions and normal heart rhythm. Magnesium together with calcium, contributes to the structural development of bone and is required for the synthesis of DNA, RNA and antioxidant glutathione.


7) Important for heart health- The highest amount of magnesium within the whole body is within the heart, especially within the heart's left ventricle. Magnesium works with calcium to support proper blood pressure levels and prevent hypertension.


8) Prevents migraine headache-As magnesium is involved in euro-transmitter function and blood circulation, it can help control migraine headache pain by releasing pain reducing hormones and reducing vasoconstriction, or constriction of the blood vessels that raises blood pressure.

9)Improves PMS Symptom - Premenstrual syndrome (PMS) is one of the most common disorders among women of child-bearing age.
Its symptoms include water retention, abdominal cramps, tiredness and irritability.
Interestingly, magnesium has been shown to improve mood in women with PMS, and may also reduce water retention and other symptoms .

10)It Reduces Insulin Resistance

  Insulin resistance is one of the leading causes of metabolic syndrome and type 2 diabetes.
It's characterized by an impaired ability of muscle and liver cells to properly absorb sugar from the bloodstream.
Magnesium plays a crucial role in this process, and many people with metabolic syndrome are deficient .
In addition, the high levels of insulin that accompany insulin resistance lead to the loss of magnesium in the urine, further reducing your body's levels.
Fortunately, increasing magnesium intake can help .
One study found that supplementing reduced insulin resistance and blood sugar levels, even in people with normal blood levels.

12)It Has Anti-Inflammatory Benefits

Low magnesium intake is linked to chronic inflammation, which is one of the drivers of aging, obesity and chronic disease .
In one study, children with the lowest blood magnesium levels were found to have the highest levels of the inflammatory marker CRP.
They also had higher blood sugar, insulin and triglyceride levels .
Magnesium supplements can reduce CRP and other markers of inflammation in older adults, overweight people and those with pre-diabetes .
In the same way, high-magnesium foods can reduce inflammation. These include fatty fish and dark chocolate.
  
13)Magnesium Can Lower Blood Pressure
Studies show that taking magnesium can lower blood pressure.
In one study, people who took 450 mg per day experienced a significant decrease in systolic and diastolic blood pressure .
However, these benefits may only occur in people who have high blood pressure.
Another study found that magnesium lowered blood pressure for people with high blood pressure, but had no effect on those with normal levels .
 

Food Sources

The following foods are good to excellent sources of magnesium:

• Pumpkin seeds: 46% of the RDI in a quarter cup (16 grams).
• Spinach, boiled: 39% of the RDI in a cup (180 grams).
• Swiss chard, boiled: 38% of the RDI in a cup (175 grams).
• Dark chocolate (70–85% cocoa): 33% of the RDI in 3.5 ounces (100 grams).
• Black beans: 30% of the RDI in a cup (172 grams).
• Quinoa, cooked: 33% of RDI the in a cup (185 grams).
• Halibut: 27% of the RDI in 3.5 ounces (100 grams).
• Almonds: 25% of the RDI in a quarter cup (24 grams).
• Cashews: 25% of the RDI in a quarter cup (30 grams).
• Mackerel: 19% of the RDI in 3.5 ounces (100 grams).
• Avocado: 15% of the RDI in one medium avocado (200 grams).
• Salmon: 9% of the RDI in 3.5 ounces (100 grams).
• Nuts- almonds, cashews, Brazilian nuts
• Legumes-lentils, chickpeas, peas, soybeans

Supplements

If you have a medical condition, then check with your doctor before taking a supplement.
Although magnesium supplements are generally well-tolerated, they may not be safe for people who take certain diuretics, heart medications or antibiotics.
Supplement forms that are absorbed well include magnesium citrate, glycinate, orotate and carbonate.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                        PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/  

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4-7-8 breathing exercise

One of the best things we can do for our bodies is simply to breathe - to stop for a moment and fill the lungs with oxygen that give energy to the whole body. Some people believe that smoking a cigarette, for example, can calm them. But in fact, the nicotine that is lacking in their bodies, and which they indulge in, causes them to be more nervous than usual. However, even with the nicotine entering their bodies, they are performing one of the oldest and most effective exercises for relaxation. If you feel stressed or anxious right now, answer the questions that appear in the next test and find out what is the perfect breathing exercise for you at the moment. Do the exercise according to the instructions given, and just let yourself relax...

 

The 4-7-8 breathing technique will calm you down

Your answers indicate that you have a lot of stress and are on the verge of a panic attack, so you may want to do the following exercise now: breathe in for 4 seconds, hold your breath for 7 seconds and exhale for 8 seconds. Repeat the exercise 20-30 times, preferably lying in bed, and it will be able to calm you down and even provide you with good sleep and a night without worries and stress.

 

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                        PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/  

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How Meditation Solves Some Health Problems

We're living in jet age or space age, where one is always in a hurry, tensed, at times doesn't even have time to eat their meals on time ! In earlier times, we're lucky, I'ld say, as we had less gadgets, more time to socialise, be with family, eat healthy meals and fewer diseases. Above all, we're more religious, taking part in daily poojas / prayers at home and during festive days. Now, with nuclear families, where family ties have reduced, man hardly finds time to eat, leave alone meditate or visit any religious place. 

What is meditation? “Meditation is listening to the Divine within.” - Edgar Cayce
Another wonderful quote- 
“Empty your mind, be formless, shapeless – like water. Now you put water into a cup, it becomes the cup, you put water into a bottle, it becomes the bottle, you put it in a teapot, it becomes the teapot. Now water can flow or it can crash. Be water, my friend.” ― Bruce Lee

Some  studies were based on different types of meditation, and having some effects, such as increased compassion and social bonding, are more salient as a result of specific meditation techniques. However, my understanding and from personal experience is that any kind of authentic meditation will include most of these benefits, in one degree or another. There is also evidence that the practice will be more beneficial for you if you find a technique that you like better.

Understanding Meditation
Meditation is a type of mind-body medicine. Meditation can produce a deep state of relaxation in mind. The act has been practiced for thousands of years. Today, meditation is practiced for stress reduction and relaxation.
During meditation, you focus your attention and eliminate the stream of perplexed thoughts that may be causing stress in your mind. This practice may result in enhanced physical and emotional well-being.

Some Benefits Of Meditation-

1) Mindfulness practices decreases depression

In a study conducted at five middle schools  involving about 400 students, a researcher concludes that “students who follow an in-class mindfulness program report reduced indications of depression, anxiety and stress up to six months later. Moreover, these students were less likely to develop pronounced depression-like symptoms.”
Another study, made with patients with past depression, concluded that mindfulness meditation decreases ruminative thinking and dysfunctional beliefs.
Yet another concludes that mindfulness meditation may be effective to treat depression to a similar degree as antidepressant drug therapy”.

Meditation helps treat depression in mothers to be

High-risk pregnant women who participated in a ten-week mindfulness yoga training saw significant reductions in depressive symptoms, according to a  pilot feasibility study. The mothers-to-be also showed more intense bonding to their babies in the womb. 

2) Meditation reduces stress.
Meditation is mind without agitation,”. Stress creates agitation and is something most of us deal with on some level. And it’s increasing, given the rising use of anti-anxiety medications, notes a  researcher. Meditation allows people to take charge of their own nervous system and emotions. “Studies have shown improved ability to permanently regulate emotions in the brain,” adds a researcher. “It’s very empowering.”  

3)Improves heart and muscle functioning:  
When an individual is anxious or tensed, there is a release of cortisol and lactic acid which increases the levels of stress. The metabolism of the body is affected by these secretions. Cortisol is almost like a semi hormone that is vital for controlling metabolism. Meditation decreases the release of these chemicals and hence increase the functionality of heart and muscles.


4) Calms your mind:  
Meditation helps you to concentrate your focus on a single perception or experience, a no-thought stage, which is often detoxifying for the mind to unleash into an absolute state of rest. This is essential as it enables the body and mind to synchronize together to unravel and unwind. This state calms you from within, helps you to think about whatever problem is bothering you from a deeper elemental level and to a rational out the stretch. Your analytical perspective broadens and decisions made after that can never be wrong as it is propelled by a mature heart and a settled brain. It enriches you spiritually.

5)Mood booster:  
Meditation helps combat depression or mood swings as it helps secretion of serotonin that enhances our mood and thus works as an activity that elevates our mood. It is extremely beneficial for women to tackle Pre-Menstrual Syndrome and Menopausal mood swings.
  
6)Improves healing and cognition:  
According to extensive studies in human development and neuroscience, meditation has been proven to have clear effects on human brain and thus improve the wholesome functionality of the body. Also, it maneuvers our logical and cognitive skills. It is beneficial both mentally and physically by stimulating the brain to generate waves that bring it to the alpha state. This condition of the mind allows cell healing. 

7) Other health benefits: Meditation helps you to reduce high blood pressure, elevated levels of blood lactate, and lessen panic attacks. It reduces any pain related to tension like ulcers, headaches, muscle, and insomnia. It also improves the immune system increasing your energy levels as well.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.    
 
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