Herbs and Spices That Fight Stress

It’s time to add a new term to your wellness dictionary - adaptogens. These powerful herbs and roots will help you cope with outside stressors, be it rainy weather or a stressful day. Practitioners say they really work, and they might be especially helpful for you in the gloomy transitional fall weather. Continue reading for more in-depth information about adaptogens and to find out which ones can help you fight the fall or winter blues.

 

Coping with stress is one of the key functions of the human body, and usually, the body is very apt at reducing stress levels with the help of hormones. However, transitional weather can take a toll on the body’s immunity and its ability to adapt to stressors. Enter adaptogens, i.e. herbs, roots, mushrooms, and spices that resisted the challenge of time and were selected for their ability to boost immunity, fight fatigue, and reduce stress. 

 

Adaptogens have been used for generations in Chinese medicine and Ayurveda, and only recently they were introduced to the Western world, but with great success. For example, our old friends ginger and turmeric both started off as adaptogens, but are widely used all over the world today, both for their pleasant taste and healing properties. 

 

The image below lists several popular adaptogens.

Some adaptogens were already proven to be effective in an experimental setting, such as chaga, shiitake mushrooms, holy basil, turmeric, ginger, and lion’s mane, while others are yet to be approved by scientific research. Both holistic practitioners and scientists agree, however, that adaptogens are unable to cure chronic medical conditions, but rather, they are a support team for your body’s immune system. 

 

That is why it is important to consult your doctor before you decide to take adaptogens, especially if you are on some kind of medication. 

 

Though each adaptogen has its specific effect, they are often combined into mixtures. Some of these substances can be added to foods as herbs and spices, while others can be brewed into herbal teas or added into smoothies. 

 

Here is a useful list of some common adaptogens that target a specific concern.

 

Stress and Anxiety: ashwagandha, licorice root, holy basil

Ashwagandha, holy basil, and licorice root are all Ayurvedic herbs. The first is used to regain the balance of the immune system after being sick, but also to normalize stress levels. Holy basil (tulsi) was shown to reduce stress levels in a study. In Ayurveda, it is also known for promoting digestive health. Licorice root has a calming effect on the body. 

 

All three herbs can be consumed in teas or other drinks, while holy basil can be eaten raw as part of a meal.

Fatigue: ginseng or maca root
Ginseng will increase your energy levels and cognitive abilities, but it will also boost your immune system. Maca root is a sweet powder that can be added to smoothies, hot drinks, and desserts. Its alternative name is Peruvian ginseng, so just like ginseng, it will make you feel less tired and more energetic, with a bonus of promoting your immunity.

 

Low immunity: maca root, ginseng, Chaga, and ashwagandha

The information about maca, ginseng, and ashwagandha can be found in the previous sections. Chaga is a mushroom native to Siberia that has shown studies to have antiviral and immunity-boosting properties, plus it’s good for your skin as well. It is usually manufactured in a powder form and can be added to foods and drinks as a supplement.

 

How to Take Adaptogens

As we mentioned above, adaptogens come in a variety of forms and can be added to foods or brewed into teas. However, if you’re not a fan of teas or spicy foods, you can take them in capsule form, much like you would a dietary supplement.

 

Needless to say, it’s key to follow the recommended dose you’ll find on the product’s packaging, as overdosing may be dangerous, even though adaptogens are generally safe. Also, make sure to take a specific adaptogen at the correct time of the day. For example, it’s best to take energizing herbs, such as maca root, in the morning, as taking them in the evening may make you sleepless. 

 

Soothing and calming adaptogens, on the other hand, such as tulsi, work best in the evenings or even right before bed to help you fall asleep faster. It’s recommended to take adaptogens for a period ranging from a few days to a few weeks, and then discontinue the treatment, as adaptogens are not intended to treat chronic stress or fatigue and should be a temporary solution to stress.

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

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15 Foods That Keep Your Hair Strong, Healthy And Luscious

It can happen to anyone – you wake up in the morning to find that your pillow is covered in hair. It falls into your food while you’re making it, it clogs your drain, your comb looks like a plush toy, and scratching your head makes it even worse. The reality is that at some point in our lives, we're likely to start experiencing some degree of hair loss, and this can be for reasons ranging from malnutrition and vitamin deficiencies, to genetic factors.

With that in mind, it’s important to remember that it's your diet that has the biggest impact on your hair’s strength. Here are 15 foods that will help strengthen your hair and combat hair loss from the root up. If you’re already experiencing hair loss, add these foods to your diet immediately.

1. Spinach
In many cases, especially when it comes to women, a vitamin deficiency of some kind is usually to blame for hair loss, and that's why it's important to ensure that you have a nutritious diet. A blood test can let you know if you’re suffering from low levels of iron, proteins, vitamin D, or others.

The aforementioned deficiencies are particularly well-known hair loss causes, but preventing them from arising is as easy as eating spinach. The vegetable is an excellent source of iron, and is also packed full of Omega-3 fatty acids, magnesium, potassium, and calcium. All of these are fantastic for preventing hair loss.

2. Greek Yogurt

Have you ever noticed that every Greek statue has a healthy head of hair? It may be an artistic choice, but it may also be associated with the protein-rich yogurt that Greeks have been making and consuming since 500 BC. Greek yogurt is also rich in vitamin B5 (Pantothenic acid), a nutrient that improves blood flow throughout the body, as well as the scalp, which is vital for a healthy head of hair.

3. Salmon
The human body is capable of amazing things, such as converting sunlight into vitamin D, which strengthens the bones. One thing our body cannot do is produce Omega-3 fatty acids – powerful anti-inflammatories that combat hair loss. One of the best sources of Omega-3 is certain types of fish, such as mackerel, sardines, and salmon.

In addition, Omega-3 helps stave off other illnesses, and keeps your hair nice and healthy. One cause of hair loss in women is insulin resistance, and salmon is one of the only foods that aids the processing of insulin in the body.

4. Cinnamon

Not only does it smell and taste good, cinnamon improves blood flow throughout the body, including the scalp, thus aiding in the delivery of much-needed oxygen to the roots. Sprinkle some of this miraculous spice on your toast or add it to your coffee in the morning and keep your hair healthy.

5. Oats

Oats are rich in iron, zinc, fiber, Omega-3, and unsaturated fats. All of these are beneficial to your hair, making it lush, shiny, and healthy. Oats are highly recommended for breakfast, and you can combine them with cinnamon to double the benefits.

6. Guava

Vitamin C makes hair more durable and less fragile. In a study held in the U.S., researchers tested the effects of a supplement containing vitamin C on women with thin hair. They discovered that the supplement helped to accelerate hair growth in these women. While most of us consider citrus fruits to be the best sources of vitamin C, a single guava contains an amount of vitamin C that's four to five times higher of that in any citrus fruit. This makes it the fruit of choice for people who suffer from hair loss.

7. Eggs

Eggs are packed with vitamin B7 (biotin), which boosts hair growth and strengthens your nails. Vitamin B7 deficiency can lead to excessive hair loss, so make sure to include eggs in your diet if you value your hair. Other sources of biotin are almonds, avocado, and salmon. Eggs also help with weight loss, and are essential for anyone who’s on a diet (which can lead to hair loss due to a lack of necessary nutrients).

8. Lentils

Lentils are filled with proteins, iron, zinc, and biotin, as well as copious amounts of folic acid. Your body needs folic acid to maintain the health of your red blood cells. The red blood cells are couriers of oxygen in the body, which is also needed to maintain healthy skin and scalp. For men, folic acid is also necessary to maintain a high sperm count.

9. Liver

As previously mentioned, iron deficiency can lead to hair-loss and is more common in women. While spinach is a great source of iron, just like soy and lentils, liver is even more beneficial to the maintenance and health of your hair. Iron-rich organs such as liver provide our body with healthy amounts of this mineral, so consider including it in your weekly diet.

10. Lean Meat

Have you noticed that if you don’t consume enough protein, your muscles become weaker and smaller? The same is true for your hair. If you do not have enough protein in your diet, your hair goes “on strike”. Shed hair is replaced at a slower rate, thus leading to accelerated hair loss. To get good proteins from meat, go for leaner options, such as chicken. It's also a good idea to eat meat that you've cooked yourself, rather than opting for a pre-cooked option.

11. Barley

Barley is an excellent source of vitamin E - an antioxidant that absorbs harmful UV rays. Vitamin E also helps repair sun damage to the scalp, which may cause hair-loss and thinning. In an eight-month-long study, it was found that people who used a vitamin E supplement enjoyed a 34% increase in hair growth.

12. Nuts and Seeds

In several studies into male pattern baldness, a correlation was found between a lack of tocotrienols and beta-sitosterols, and hair thinning. Beta-sitosterols are abundant in pistachios, as well as in walnuts and other fatty nuts. In addition, fatty nuts contain elastin, which gives hair elasticity, and prevents it from breaking.

13. Bok Choy

Physicians often look at the state of a patient’s hair to determine how much ferritin and iron is in their blood. In many cases, dermatologists will advise their patients to add the iron-rich bok choy to their diet.

14. Orange Fruits and Vegetables
Beta-carotene protects the skin from excessive dryness and your hair from thinning, by causing your scalp to produce more sebum, which is necessary in keeping the hairs healthy and shiny. Generally any orange-colored vegetable is a good source of beta-carotene. Carrots, pumpkins, mangoes and muskmelons all contain beta-carotene, and are recommended for people with weak and thinning hair.

15. Shiitake Mushrooms
Whether your hair is thinning or not, gray hair can make it look thinner. Copper is necessary for maintaining your natural hair color, even if you’re not ginger. In 2012, a study found that people who consumed lower levels of copper turned gray earlier in their lives. The best solution is to consume the copper-rich shiitake mushrooms.

Please note that if you’ve started a diet and you’re suddenly suffering from hair loss, or if you’re at an age where hair-loss is natural, you can add these foods to your diet and keep your full head of hair.

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

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10 Natural Teeth Whitening Foods

There is nothing like a smile filled with white teeth to express joy, contentment and sometimes even embarrassment. There are many products on the market that claim to turn your teeth "pearly white", but most contain harsh whitening chemicals that may also damage tooth enamel, the protective layer of your teeth.
These products aren’t suitable for everyone, as some people have more sensitive teeth than others, and long-term use of these whitening products can cause damage. For those who want to achieve a bright white smile, we recommend you try the following 10 foods, to whiten your teeth naturally, deliciously and without the need for chemicals.

1. Strawberries

Everyone loves strawberries, and besides their unique flavor, they can also be enjoyed as a natural tooth whitener. Strawberries contain malic acid that dissolves stains on the surface of the teeth and whitens them naturally, as can be seen in the results of a study conducted in the Department of Oral and Maxillofacial Surgery of the University of Bologna Medical School. You can eat the strawberries as they are and see the effects of the acid, however, you can also use them as a toothpaste. Simply mash the strawberries, apply toothpaste or baking soda to your toothbrush and put the fruit puree over it. Brush your teeth, rinse your mouth with water and enjoy a bright white smile.

2. Cauliflower

Hard vegetables like cauliflower and broccoli are very helpful when it comes to tooth hygiene because when chewed in their raw state, the action is similar to tooth brushing and it removes stains. The wonderful cauliflower has many health benefits. Besides, when chewed for several minutes, the mouth produces more saliva that also removes teeth stains, creating a natural winning combination for stain removal.

3. Yogurt

Yogurt and other dairy products, such as cheese, have the same effect as broccoli and cauliflower, as they cause excess saliva which removes stains from teeth. These wonderful foods also contain lactic acid that dissolves dirt that exists on your teeth, leaving your mouth fresh and your smile as bright as ever.

4. Pineapple

It’s hard to resist the yellow and juicy tropical fruit, whether in a shake, dessert or eaten in its natural form. Apart from its wonderful taste, pineapple also has the ability to naturally clean our teeth thanks to it containing an enzyme called bromelain, which, in a study published in 2012, was found effective in removing stains from teeth. This is due to the fact that bromelain causes the breakdown of proteins that cling to the teeth and form stains, leaving them cleaner.

5. Onions

Many shy away from eating raw onion, but when you discover its benefits, it is hard to refrain from giving it a try. The benefit of this tangy root is the fact that it contains sulfur mineral compounds that prevent the formation of plaque on the teeth and help keep them clean. The smelly breath caused by eating raw onions isn’t particularly pleasant, but it can be easily rid of it either by rinsing the mouth or by eating parsley.

6. Apple

An apple a day won’t only keep the doctor away, but may also reduce your visits to the dentist. The chewing of a hard, fresh apple stimulates tooth brushing and helps food particles be removed from the teeth. In addition, apples have a high water content and it causes increased production of saliva, which, as mentioned above, helps to clean the teeth more efficiently and helps remove unpleasant stains.

7. Celery

The wonderful taste of celery makes it an important ingredient in many recipes, and it turns out that it can also be used as a tooth whitener. Celery has a high water content which helps strengthen the gums and also rinses small food particles from our mouth. In addition, the rough texture of this vegetable causes it to mechanically clean the teeth and remove any materials that have accumulated on them which often are the cause of the formation of different blemishes and stains.

8. Salmon

In order for the teeth to remain white, healthy and strong, it is vital that our bodies get enough calcium and phosphorus to strengthen our bones. Salmon is a wonderful fish with many benefits rich in vitamin D, which causes the absorption of these two essential minerals, helping to strengthen the teeth and contributes to their natural whiteness. Eating salmon will help remove and prevent stains from your teeth, while also strengthening the teeth and avoiding structural damage that may be caused.

9. Seeds and nuts

There is nothing like adding nuts and seeds, such as almonds or sunflower seeds, to salads or eating them as a healthy snack during the day, and if you do this, you also reap their benefits as tooth whiteners. These foods are hard in texture and when chewed, they “brush” the teeth and remove unwanted stains.

10. Shiitake mushrooms

Mushrooms are a wonderful ingredient in a variety of different dishes, and their consumption also makes it possible to enjoy their benefits as natural tooth whiteners. These small, meaty mushrooms contain a natural sugar called lentinan, which prevents the decay of teeth and plaque formation throughout the oral cavity. This causes the teeth not to accumulate substances that cause stains in the first place and naturally improves oral health.

A bright white smile from ear to ear is always lovely to see, and with these wonderful foods, you won‘t need to use chemical bleaches that can damage your teeth to achieve it!

 

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

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Foods that can improve your immune response, prevent viral infections

In winter, we are more vulnerable to illnesses that are caused by viruses including colds, flu and cold sores. More than 200 viruses can cause cold symptoms. There are both allopathic or natural ways to prevent or treat viral infections. However, keeping your immune system strong enough to fight off germs and viruses is the best way to keep your family healthy. Eating nutrient-rich foods can help improve your immunity and help protect you from viral infections.

Here are five foods that can attack viruses as well as improve your immune response.

Cinnamon--Compounds present in cinnamon have antiviral, antimicrobial, immunomodulatory, and anti-inflammatory effects. Cinnamaldehyde, the compound that gives cinnamon its characteristic flavour and smell, can inhibit the growth of the influenza virus.

Garlic--Garlic is anti-viral, anti-bacterial and anti-fungal. It contains powerful compounds—allicin, diallyl trisulfide, and ajoene—that fight viruses, including influenza, rhinovirus, cytomegalovirus, herpes simplex, HIV, viral pneumonia, and rotavirus. This vegetable is especially effective against viruses if taken raw.

Ginger --For years, ginger has long been used to treat colds and flu. Studies have also shown that it has measurable antiviral benefits.

Green tea--Green tea contains a group of flavonoids called catechins, which can inhibit viral infections by blocking the enzymes that allow it to reproduce.

Shiitake Mushrooms--Shiitake Mushrooms are rich in beta-glucans, antiviral compounds that have been shown to inhibit viral replication and enhance immune function.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement