#bacopa powder. Basil

[the-mortuary-witch]

TYPES OF HERBS AND SPICES

ABUNDANCE: anise seed, bay leaves, bay laurel, basil, cinnamon, cloves, cardamom, coriander, ginger, juniper berry, lemongrass, nutmeg, and St. John’s wort. 

AVOIDING DANGER: bay laurel, garlic, holly, mistletoe, parsley, rue, sage, St. John’s wort, thyme, and witch hazel. 

ACTIVATE ENERGY: ashwagandha, astragalus, ginkgo biloba, ginseng, gotu kola, guarana, licorice root, maca, muira puama, panax ginseng, rhodiola, schisandra powder, stinging nettle, Siberian motherwort, tribulus, and white peony. 

ANXIETY: ashwagandha, chamomile, California poppy, catnip, golden root, holy basil, kava, lavender, lemon balm, oat straw, passion flower, skullcap, valerian root, wood betony, wild lettuce, lemon verbena, valerian, ginger root, celery, jojoba, and ginger root. 

ASTRAL TRAVEL: blue lotus, Mexican dream herb, mugwort, African dream root, wormwood, skullcap, yopo, belladonna, henbane, sage of the seers, nutmeg, cannabis, kanna, thorn-apple, blue tea, and calamus. 

AWARENESS: blue vervain, brain tonic, ginkgo biloba, gotu kola, holy basil, lemon balm, lion's tail, oat straw, rhodiola rosea, and rosemary. 

ANIMALS (TO WORK WITH): catnip, mugwort, parsley, rose, sage, wormwood, devil's claw, dittany of Crete, horsetail, mullein, plantain, thyme, and yarrow.

BALANCING: ashwagandha, chamomile, kava, lemon balm, passion flower, rhodiola rosea, schizandra, ginseng, valerian, wood netony, chaste tree berry, damiana, hops, angelica sinensis, ginkgo biloba, kratom, maca, St. John’s wort, niacin, and Siberian motherwort. 

BANISHING: mugwort, angelica, hyssop, verbena, peppermint, mint, yarrow, wormwood, parsley, oregano, sage, rosemary, lavender, bay leaf, thyme, patchouli, eucalyptus, pine, St. John's wort, and basil. 

BINDING: bindweed, cannabis, rose thorns, stinging nettle, vervain, yarrow, devil’s shoestring, mugwort, catnip, dandelion, dill, skullcap, rose, and cardamom. 

BUSINESS AND EMPLOYMENT: alfalfa, allspice, basil, cayenne powder, cinnamon, cloves, dill, pecans, rosemary, and turmeric. 

CALM AND SOOTHE: lemon balm, chamomile, passionflower, lavender, ashwagandha, kava, valerian, St. John’s wort, holy basil, melisa, rhodiola, hops, skullcap, ginseng, and turmeric. 

CHALLENGES / DIFFICULTIES: skullcap, ashwagandha, bacopa, chamomile, passionflower, rhodiola, valerian, St. John’s wort, holy basil, lemon balm, nettle, oat straw, rehmannia, schisandra, and ginseng. 

CHANGES / TRANSLATIONS: dandelion root, ashwagandha, reishi, holy basil, ginseng, alfalfa, nettle, burdock root, and oat straw. 

CLARITY: ginger, ginkgo biloba, gotu kola, ashwagandha, bacopa monnieri, rhodiola, green tea, ginseng, dandelion root, holy basil, rosemary, tulsi, brahmi, skullcap, oat straw, and lingzhi. 

CONFIDENCE: peppermint, St. John’s wort, lavender, lemon balm, passionflower, valerian root, bay leaves, cedar, cloves, coconut, ginger, ginseng, hops, honeysuckle, California poppy, fennel seeds, nutmeg, orris root, red clover, rosemary, and yarrow. 

COURAGE: rosemary, calamus, borage, yarrow, sage, milky oats, ashwagandha, cacao, pepper, nettle, basil, chives, horseradish, skullcap, ginger, brahmi, dandelion, St. John’s wort, lemon balm, passionflower, rhodiola, oat straw, lingzhi, ginseng, and tulsi. 

CREATIVITY: damiana, sage, ashwagandha, bacopa, lavender, passionflower, calamus, gotu kola, lemon balm, ginkgo, green tea, mugwort, cumin, ginger, cannabis, basil, and coriander. 

DEATH / ANCESTORS / AFTERLIFE: rosemary, chamomile, lavender, parsley, wormwood, pine, cannabis, mugwort, bay leaves, cedar, belladonna, angel’s trumpet, and wolfsbane. 

DIVINATION: wormwood, mugwort, datura, deadly nightshade, morning glory, valerian, skullcap, blue lotus, wormwood, belladonna, mugwort, and black cohosh. 

DREAMWORK: mugwort, chamomile, lavender, valerian, lemon balm, catnip, yarrow, passionflower, motherwort, and betony. 

FEAR (TO SUBDUE): lavender, chamomile, kava, valerian, passionflower, skullcap, lemon balm, hops, catnip, ashwagandha, and theanine. 

FERTILITY: maca, ashwagandha, black cohosh, red clover, chasteberry, peony, raspberry, cinnamon, shatavari, dong quai, ginseng, liquorice, nettles, saw palmetto, milk thistle, false unicorn, motherwort, and shilajit. 

FIDELITY: bay leaves, chasteberry, white horehound, lady's mantle, jasmine, catnip, vervain, St. John’s wort, damiana, yohimbe, and wood betony. 

FOCUS / CONCENTRATION: ginkgo biloba, rosemary, peppermint, bacopa, gotu kola, waterhyssop, sceletium tortuosum, green tea, and theanine. 

FORGIVENESS: rue, chamomile, rosemary, lemon balm, rose, linden, sage, lavender, valerian, holy basil, yarrow, skullcap, and St. John’s wort. 

FRIENDSHIP: alstroemeria, Adam’s needle, ivy, zinnias, chamomile, tulips, iris, geraniums, calla lilies, thyme, basil, marjoram, dill, sage, bamboo, lemon verbena, hibiscus, jasmine, elderflower, aloe vera, cactus, jade plant, daises, forget-me-nots, sunflower, sweet pea, hydrangea, peace lilies, and yarrow. 

GRIEF / SORROW (TO DEAL WITH): lemon balm, St. John’s wort, valerian, lavender, motherwort, hawthorn, rose, tulsi, passionflower, ashwagandha, basil, milky oats, linden, mimosa, skullcap, and oatstraw. 

GROUND AND CENTRE ENERGY: holy basil, chamomile, passionflower, lavender, rose, ginger root, cinnamon, liquorice root, lemon balm, rhodiola, sage, damiana, kava, rosemary, skullcap, ashwagandha, and valerian. 

GROWTH: shatavari, maca, ashwagandha, alfalfa, kelp, spirulina, chlorella, wheatgrass, tribulus terrestris, ginkgo biloba, sea moss, dandelion, astragalus, and reishi mushroom. 

GUIDANCE: mugwort, bay leaves, wormwood, rosemary, sage, motherwort, blue lotus, hyssop, St. John’s wort, valerian, damiana, gotu kola, blue vervain, lemon balm, yarrow, rose buds, passionflower, and chasteberry.  

HEALING: garlic, chamomile, feverfew, ginger, echinacea, goldenseal, stinging thistle, ginkgo, calendula, dandelion, ginseng, liquorice, and elderberry. 

HEARTBREAK (TO RECOVER FROM): rose, lavender, motherwort, thyme, linden, hawthorn, skullcap, lemon balm, blue vervain, and passionflower. 

HEXES (TO AVOID/BREAK): thistle, marigold, mullein, nettle, horehound, bayberry, mugwort, yarrow, oak, mint, holy basil, rosemary, pine, black cohosh, thyme, St. John’s wort, garlic, yucca, and vervain.

HEALTH: garlic,chamomile, feverfew, ginger, echinacea, goldenseal, ginkgo, calendula, ginseng, milk thistle, St. John’s wort, saw palmetto, and valerian. 

HOME / FAMILY: lavender, basil, yarrow, chamomile, rosemary, mint, lemon balm, hyssop, vervain, and mugwort. 

INSIGHT: blue lotus, mugwort, wormwood, lettuce, yerba mate, damiana, blue vervain, skullcap, passionflower, sage, juniper, sandalwood, and bay laurel. 

INSPIRATION: rhodiola, ginseng, sage, guarana, peppermint, passionflower, rosemary, ashwagandha, gotu kola, damiana, blue lotus, rose, skullcap, ylang-ylang, mugwort, St. John’s wort, and blue vervain. 

KNOWLEDGE / LEARNING: green tea, rosemary, brahmi, gotu kola, sage, lemon balm, yerba mate, ashwagandha, ginkgo biloba, holy basil, hawthorn, linden, chasteberry, dandelion, hyssop, and skullcap. 

LOSS (TO DEAL WITH): ginger, cinnamon, black pepper, turmeric, cayenne pepper, ginseng, fenugreek, cumin, caralluma fimbriata, gurmar, cardamom, dandelion, garlic, lemon balm, peppermint, rose, triphala, tulsi, ashwagandha, hawthorn, and linden. 

LOVE / ROMANCE: damiana, catnip, vervain, rose, yang yang, rose petals, jasmine, ginger, saffron, black pepper, cardamom, sandalwood, bay leaf, lavender, marjoram, linden, bergamot, and fennel.

LUCK: clovers, dandelion, bay leaf, High John the Conqueror, basil, cinnamon, allspice, catnip, St. John’s wort, lavender, lady’s mantle, oak, ginger, mint, chamomile, patchouli, holy basil, mistletoe, marigold, calendula, Irish moss, cloves, and goldenrod. 

MANIFESTATION: basil, calendula, mint, rosemary, sage, lavender, bay leaf, cinnamon, bamboo, mugwort, sandalwood, allspice, yarrow, High John the Conqueror, catnip, and jasmine.

MARRIAGE: rosemary, holy basil, catnip, bay leaf, lavender, marjoram, rose petals, jasmine, bergamot, and linden. 

MONEY: rue, cinnamon, bay leaf, cloves, thyme, rosemary, garlic, dandelion, catnip, allspice, lemon balm, yarrow, black pepper, wormwood, parsley, nettle, chamomile, sage, basil, and oregano. 

MOTIVATION: green tea, damiana, gotu kola, St. John’s wort, ashwagandha, ginkgo biloba, brahmi, sage, liquorice, and ginger. 

NEGATIVITY (TO DISPEL/AVERT/PROTECTION FROM): cedar, sage, rosemary, holy basil, eucalyptus, yarrow, lavender, thyme, peppermint, rue, juniper, mint, hyssop, nettle, bayberry, mugwort, dandelion, clove, basil, and garlic. 

NIGHTMARES (TO WARD OFF/SUBDUE): wormwood, black pepper, skullcap, passionflower, California poppy, valerian, catnip, mugwort, blue vervain, lemon balm, rose, St. John’s wort, lavender, jasmine, yarrow, bay leaf, mullein, bayberry, ginger, and holy basil.

OBSTACLES (TO OVERCOME): hyssop, mullein, gotu kola, lavender, sage, vervain, thyme, holy basil, St. John’s wort, ashwagandha, green tea, brahmi, lemon balm, yarrow, marjoram, rosemary, nettle, chamomile, and bay leaf.

OPTIMISM: damiana, gotu kola, passionflower, skullcap, nettle, black tea, sage, blue lotus, green tea, St. John’s wort, ginger, vervain, mullein, lavender, jasmine, chamomile, bay leaf, lemon balm, ginger, and rose.

PEACE / TRANQUILITY: myrrh, rose, peppermint, chamomile, lavender, skullcap, holy basil, ashwagandha, St. John’s wort, passionflower, rosemary, valerian, sage, Persian silk tree, lemongrass, gotu kola, nettle, thyme, bay leaf, mugwort, and kava.

PROSPERITY / ABUNDANCE: basil, mint, cinnamon, patchouli, chamomile, allspice, ginger, nutmeg, rosemary, bay leaf, calendula, honeysuckle, clove, Irish moss, thyme, alfalfa, bayberry, clover, dandelion, nettle, oregano, dill, and poppy.

PROTECTION / DEFENCE: aloe, cinnamon, sandalwood, dragon’s blood, rue, eucalyptus, comfrey, rose, chamomile, St. John’s wort, cedar, mugwort, cayenne pepper, nettle, bay, angelica, thyme, sage, peppermint, lavender, basil, and rosemary.

PSYCHIC ABILITIES (TO ENHANCE): frankincense, wormwood, valerian, thyme, nettle, anise, lemongrass, gotu kola, angelica, bay leaf, chamomile, sage, rose, yarrow, lavender, rosemary, peppermint, and mugwort.

PURIFICATION / CLEANSING: sage, cedar, rosemary, lavender, palo santo, basil, peppermint, red clover, dandelion, frankincense, mugwort, nettle, bay leaf, burdock, chamomile, juniper, parsley, copal, sweetgrass, angelica, cilantro, eucalyptus, ginger, and cinnamon.

RELATIONSHIPS: rose, spearmint, lavender, jasmine, basil, damiana, catnip, ginger, patchouli, hibiscus, rosemary, thyme, cardamom, lemon balm, clove, jasmine, fennel, bay leaf, sage, dill, vanilla, ashwagandha, black cohosh, ginseng, calendula, meadowsweet, and cinnamon.

REMOVE / RELEASE: rue, black pepper, sage, rosemary, mint, lemon juice, hyssop, mullein, vervain, wormwood, nettle, garlic, dandelion, bay leaf, catnip, lavender, lemon palm, and parsley.

RENEWAL / REBIRTH / NEW BEGINNINGS: holy basil, gotu kola, rosemary, yarrow, ashwagandha, mullein, basil, chamomile, St. John’s wort, rose petals, lemon balm, vervain, mint, nettle, sage, mugwort, and damiana.

SEX / SEXUALITY: saffron, yohimbe, saw palmetto, chavohuasca, pomegranate peel, musli, chasteberry, longjack, chamomile, fenugreek, shatavari, barrenwort, saffron, damiana, ashwagandha, ginkgo, maca, bindii, and red ginseng.

SPIRIT GUIDES: yarrow, thyme, rose, myrrh, sweet grass, bay leaf, peppermint, nettle, mugwort, frankincense, chamomile, angelica, rosemary, cedar, basil, sage, and lavender.

SPIRITUALITY: lavender, sage, basil, rosemary, angelica, cedar, frankincense, chamomile, mugwort, nettle, peppermint, bay leaf, sweet grass, myrrh, rose, thyme, and yarrow.

STABILITY: ginger, parsley, St. John’s wort, lavender, mullein, catnip, rosemary, holy basil, lemon balm, and gotu kola.

STRENGTH: turmeric, maca, ashwagandha, ginseng, rhodiola, brahmi, shilajit, tulsi, astragalus, cordyceps, ginger, liquorice, gotu kola, astragalus, nettle, schisandra, and green tea.

STRESS: rhodiola, lavender, valerian, brahmi, kava, skullcap, peppermint, milky oats, liquorice, hops, St. John’s wort, turmeric, ginseng, tulsi, passionflower, chamomile, lemon balm, and ashwagandha.

SUCCESS: mint, basil, rosemary, cinnamon, allspice, dandelion, calendula, patchouli, bay leaf, ginger, lavender, chamomile, nutmeg, dill, honeysuckle, Irish moss, lemongrass, nettle, and peppermint.

TRUST: bayberry, lemon balm, rue, marjoram, bay leaf, hyssop, black pepper, damiana, rose petals, yarrow, valerian, wormwood, nettle, lavender, vervain, and jasmine.

TRUTH: mugwort, rue, mullein, skullcap, rosemary, hyssop, bay leaf, holy basil, thyme, and peppermint.

WELL-BEING: green tea, ashwagandha, holy basil, reishi mushroom, lemon balm, chamomile, ginger, liquorice, and turmeric.

[vedikrootsblog]

Simple Ways to Relieve Stress and Anxiety

In today’s fast-paced world, dealing with stress and anxiety has become common. While modern medicine offers many solutions, Ayurveda, an ancient Indian system of healing, provides natural ways to manage these issues. In this blog, we’ll explore some effective Ayurvedic remedies for calming your mind and reducing stress, with a special focus on Brahmi.

Understanding Anxiety and Stress in Ayurveda

Ayurveda sees anxiety and stress as signs of imbalances in the body’s energy systems, called doshas. Specifically, these imbalances often involve the Vata and Pitta doshas. Ayurveda aims to restore balance, clear the mind, and promote overall well-being.

Top Ayurvedic Remedies for Anxiety and Stress

Brahmi (Bacopa monnieri)

Why It Helps: Brahmi is famous for calming the mind and improving focus, making it great for reducing anxiety.

How to Use: Brahmi comes in powders, capsules, and tinctures. You can mix it with water or your favorite drink. Regular use can help improve mental clarity and ease anxiety.

Ashwagandha (Withania somnifera)

Why It Helps: Ashwagandha is an adaptogen that helps your body handle stress by lowering cortisol, the stress hormone. It also supports overall health.

How to Use: Available in powder, capsule, or tincture form, Ashwagandha is often mixed with warm milk or water. Regular use helps with stress management and boosts resilience.

Jatamansi (Nardostachys jatamansi)

Why It Helps: Jatamansi is known for its calming effects, helping to ease anxiety and stress. It acts as a natural sedative, promoting relaxation and better sleep.

How to Use: You can use Jatamansi as a powder, capsule, or herbal tea. It helps balance the mind and supports a calm state of being.

Tulsi (Ocimum sanctum)

Why It Helps: Tulsi, or Holy Basil, is prized for its stress-relieving properties. It helps reduce anxiety and supports mental clarity.

How to Use: Tulsi can be enjoyed as tea or taken in capsule form. Drinking Tulsi tea regularly can help lower stress and improve overall mental health.

Valerian Root (Valeriana officinalis)

Why It Helps: Valerian root is great for treating anxiety and promoting relaxation. It calms the nervous system and supports restful sleep.

How to Use: Valerian root comes as tea, tincture, or capsules. It’s best used in the evening to help you relax before bedtime.

Choosing the Right Ayurvedic Remedy for You

When picking an Ayurvedic remedy for anxiety, consider your personal needs and body type. Consulting an Ayurvedic practitioner can help you choose the best herbs and dosages for your situation.

Brahmi for Anxiety: How It Works

Brahmi is especially popular for managing anxiety because it boosts cognitive function, reduces stress, and promotes calmness. By supporting your nervous system and enhancing mental clarity, Brahmi helps you handle anxiety more effectively.

Conclusion

Ayurvedic medicine offers several natural remedies to manage anxiety and stress. Herbs like Brahmi, Ashwagandha, Jatamansi, Tulsi, and Valerian Root can support your mental health and well-being. Adding these remedies to your daily routine can help you find calm and balance.

If you’re considering Ayurvedic treatments, talking to an Ayurvedic practitioner can help you select the best remedies for your needs. With the right approach, you can manage anxiety and stress naturally and enjoy a more peaceful life.

[acelessthan3]

given that I work in the supplement industry with ease of access, product information, a lot of reading time, and willingness to experiment on my own body; I guess you could say I’m an amateur biohacker 

so I’ma lay some knowledge on you

guess if I’m gonna be thorough

first off: don’t trust everything you read on the internet, but if you’re going to examine and selfhacked are two reputable, well-researched, well-sourced places for information on any given nutritional supplement. I’m more inclined to trust examine if I have to choose between the two. If they don’t have an article on it, there probably hasn’t been enough science done to warrant putting it together.

that said, just because science doesn’t have something to say about a thing, doesn’t mean it doesn’t work in some way, just means science hasn’t done the work to look at it yet and Traditional Chinese Medicine, Ayurvedic Traditions and various Indigenous Peoples’ herbal remedies have merit and are worth looking at

I’m also not a doctor, but I’ve got a BS in Kinesiology so I’ve taken enough anatomy and biochemistry to at least be able to read most of the science I come across. I also work as a supplement whore and have years of customer interactions and corporate product trainings to know what’s hot in the industry, what the trends are for consumers, what doctors and naturopaths most frequently recommend.

Here’s my go-to supplements:

Vitamin D

This one’s in the news a lot lately. The science is all over the place, but chances are if you’re in a Western country that isn’t tropically or sub-tropically located and don’t work outdoors in very little clothing, you probably need at least some Vitamin D. It’s important in immune function, calcium absorption, mood and actually quite a few other things that are still being investigated. I come from Pacific Islander genetics (I’ve got melanin y’all) and live near the Canadian border, I find it helps me with Seasonal Affective Disorder symptoms. Unless specifically stated to be vegan, most D will be sourced from lanolin (the fatty substance from sheep’s wool) in softgels with a sunflower/canola carrier oil.

Nitric Oxide Boosters

There’s actually a lot of these that work in different ways, but science is finding that nitric oxide levels in the blood are part of how the body maintains healthy blood pressure. Nitric oxide in the body relaxes smooth muscles which increases the diameter of blood vessels, increasing blood flow. It’s part of how your body lowers blood pressure post-exercise.

There’s several ways (supplementally speaking) to increase nitric oxide in the body. The easiest is to increase available nitrates. As nitrates are digested, they, you guessed it, increase nitric oxide in the blood. Some supplementally available sources of nitrates include: beet root (powder or capsules) and leafy greens.  Synthetic forms like potassium nitrate also exist.

Another way to increase nitric oxide is to use the other metabolic pathways providing appropriate chemical precursors to aid in those biological functions. The most common is L-Arginine. L-Arginine is an amino acid that gets converted into nitric oxide. It’s also used in muscle protein synthesis. It’s in nuts and seeds and meat, and can be supplemented as a standalone molecule. Bioavailability (how well your body can absorb it) is limited as a supplement though because a lot gets broken down in the gut before it can hit the bloodstream, and it’s frequently paired with L-Citrulline (a different amino acid found in high amounts in watermelon) which is converted to arginine in the body but doesn’t get broken down before being absorbed. Aged Garlic Extract (capitalized because it’s a trademarked version that has specifically been studied) works on this by upregulating nitric oxide synthase (which is just fancy for nitric oxide-making enzyme).

Any sports/bodybuilding product that talks about increasing muscle pump is probably using at least one ingredient that affects nitric oxide levels. For dudes, any reputable supplement marketed for “blood flow” will contain at least one ingredient that affects nitric oxide levels (also a lot of the ingredients in those same products are also marketed as “testosterone boosting” ingredients actually do have uses as nitric oxide boosters if you look at the science). And by reputable I mean you won’t find it at a gas station.

There are various other herbs and things that some studies have shown to affect nitric oxide levels, they’re not as common and/or don’t have much research backing them up, but I’ll list a bunch. Pycnogenol, Horny Goat Weed (epimedium grandiflorum), Grape Seed Extract, Ginseng Tribulus Terrestris. Antioxidants like Resveratrol (a polyphenol originally derived from red grape skins), Glutathione, CoQ10. 

Magnesium

It’s like super important in the body. It’s like the fifth most common element in the human body and is an essential electrolyte for muscle and nerve function. Food sourcing is always best, but there’s arguments to be made that because of corporate monoculturing and depletion of topsoil, that contemporary foods are much lower in minerals than they were pre-industrial. So supplemental. There’s a ton of different types. The way I explain it, pure, metallic magnesium isn’t very useful to the body, so as a supplement you have to chelate (chemistry speak for react it) it with... something. Magnesium oxide is the cheapest (with oxygen). It’s the least bioavailable, but also has the highest elemental Mg of all the chelates. Magnesium Citrate is probably the next most common/cheapest. It’s mixed with citric acid. Take too high a dose of either of these at once and it will cause an electrolye imbalance in your gut. Basically your gut goes hey there’s too much salt in here (and magnesium chelates are salts) and draws a bunch of water into your intestines to flush it out. Sometimes prescribed to treat constipation. The next class are your amino acid chelates. Glycinate, Taurate, Threonate, to name a few. Research is still emerging, but different amino acids get the magnesium to different parts of the body and they have slightly different effects. They’re the most bioavailable because the human body is designed to recognize and digest proteins to amino acids. Magnesium chloride (or ionic) is going to be salt water derived with the sodium salt removed. I personally take a ZMA form, which is Zinc Magnesium Aspartate (with B6) specifically because it’s been well-studied in athletes for promoting restful sleep. I’ve also done a mag citrate in powdered drink form and found that it helped prevent cramping and somewhat mitigate my nighttime bruxism.

Nootropics to control your mood

So there’s all the caffeine and brain performance enhancers. I’m not really into that. A lot of products for memory and focus specifically have herbs and other ingredients that at least some studies have shown increase blood flow to the parts of the brain that help with... memory and focus. Those will be your Huperzine A, Bacopa, Ginkgo Biloba, Rosemary and, well, anything I mentioned above under nitric oxide boosters because more blood flow! I guess the Lion’s Mane Mushrooms would be in this class of nootropics. 

Another class of nootropics are your “Brain Foods” these are direct chemical precursors to various neurotransmitters in your brain. The idea being that if you give your brain more of the raw materials it needs to make serotonin, acetylcholine, gaba or dopamine, it will make them. There’s a bunch and I forget exactly which ones go with which, but L-Tyrosine, TMG (trimethylglycine), L-Phenylalanine, L-Tryptophan (and it’s own metabolite 5-HTP), Acetyl-L-Carnitine, Alpha GPC, L-theanine, GABA, L-Citrulline, L-DOPA (and in plant form as mucuna pruriens).

The one that I recommend most often is L-theanine. It’s an amino acid derived from green tea. It’s part of why the caffeine in tea doesn’t make you as jittery as the same amount of caffeine from coffee. L-theanine is a direct chemical precursor to GABA which is the neurotransmitter most active in the parasympathetic nervous system (aka, the rest and digest nervous system). It’s like a literal chill pill when it comes to acute anxiety and works within like half an hour. You can also get GABA by itself.

You also have your adaptogens, which are a classes of herbs that help balance your hormones and “adapt” to stress. Ashwaganda, rhodiola, various ginsengs, tulsi “holy basil” and I’m sure several others I’m forgetting. Most are from ayurvedic or TCM uses.

There’s also CBD which helps some people with anxiety. The kind you can find at supplement stores or health food stores will be hemp-derived, which means by under the 2018 Farm Bill it cannot contain more than 0.3% THC by weight or it is classified as a marijuana/cannabis product and therefore illegal federally.

Sleep

I don’t fuck with melatonin. Most healthy bodies with an uninterrupted circadian rhythm naturally produce less than 0.3mg of melatonin at night so all these sleep supplements with 1, 5, TEN mg of melatonin kind of scare me and I always try to steer people to a lower dose first unless they’re coming in on doctor’s orders. 

GABA and L-theanine because they’re calming can be helpful for sleep if the problem is turning off your brain. They’re non-sedative on their own but can be helpful. 

Magnesium also relaxes the body and can be helpful for sleep.

CBD and Ashwaganda for their stress-relieving properties are frequently marketed for sleep. 

Herbally there’s valerian, st john’s wort, poppy and kava kava. The risk of complications or potential interference with medications are why I don’t recommend these ones first unless someone is specifically looking for them. Lavender, chamomile, hops, and catnip are all usually pretty safe and common in herbal blends.

Homeopathy

I don’t trust homeopathy. The idea that small amounts of a thing that would normally cause the symptom you’re trying to treat makes sense. That’s the same principle behind inducing an immune response with vaccines. The idea that the more you dilute the thing, the more powerful it’s action in the body? Sketchy at best. The idea that the water used to dilute the thing will remember it so even if the dilution is so massive that there are no actual molecules of the original substance in a hundred pills (that are also, for the record, dry)? You lost me.

That said, surgeons do recommend 6C or 10X Arnica after surgery for bruising and it does seem to lessen the heal time.

Yeah, if you have questions on anything specific, feel free to shoot me an ask. If I don’t know off the top of my head, I can find out.

[your-dietician]

10 Herbs That May Help Lower High Blood Pressure

New Post has been published on https://depression-md.com/10-herbs-that-may-help-lower-high-blood-pressure/

10 Herbs That May Help Lower High Blood Pressure

High blood pressure, also called hypertension, affects nearly half of all American adults (1).

It’s the most common preventable risk factor for heart disease (2).

This article looks at the scientific research behind 10 herbs and spices that may help lower blood pressure.

High blood pressure is defined as having at least one of the following (2):

systolic blood pressure (the top number) over 130 mm Hg

diastolic blood pressure (the bottom number) over 80 mm Hg

both systolic and diastolic values above these levels

You can manage blood pressure with medications, such as angiotensin-converting enzyme (ACE) inhibitors and calcium channel blockers.

Many dietary and lifestyle changes can also reduce your blood pressure and lower your risk of heart disease.

In fact, studies have shown that some herbs and spices may reduce blood pressure levels, so you may want to consider adding these to your diet, too.

Make sure to speak with your healthcare provider before using any of the following herbs.

Below are 10 herbs that may help lower blood pressure.

Summary

You can manage high blood pressure with medication, as well as dietary and lifestyle changes. Some herbs and spices may likewise help lower blood pressure.

Basil (Ocimum basilicum) is a flavorful herb that comes in various forms. It’s popular in alternative medicine because it’s rich in various powerful compounds.

Sweet basil is high in eugenol. Research has linked this plant-based antioxidant to many health benefits, including lowered blood pressure (3).

Studies suggest that eugenol may help reduce blood pressure by acting as a natural calcium channel blocker.

Calcium channel blockers prevent the movement of calcium into the heart and arterial cells, allowing the blood vessels to relax (4).

Animal studies have shown that sweet basil extracts helped relax blood vessels and thin the blood, which in turn helped reduce blood pressure (5, 6, 7).

However, scientists need to do more research to investigate whether basil helps lower blood pressure in humans.

Summary

Basil contains compounds, such as eugenol, that may help reduce blood pressure, according to animal studies. However, more human research is needed.

Parsley (Petroselinum crispum) is a popular herb in American, European, and Middle Eastern cuisine. It’s native to the Mediterranean and has an impressive nutritional profile.

Parsley contains a variety of compounds, such as vitamin C and dietary carotenoids, that may reduce blood pressure (8).

Several studies have shown that carotenoid antioxidants reduce blood pressure and LDL (bad) cholesterol, a risk factor for heart disease (8).

Animal studies have shown that parsley reduced both systolic and diastolic blood pressure by acting like a calcium channel blocker — a type of medication that helps relax and dilate blood vessels (9).

However, there’s limited human research on parsley and blood pressure. More research in this area is needed to better understand its effects.

Summary

Parsley contains a variety of compounds, such as vitamin C and dietary carotenoids, that may help lower blood pressure. However, more human research is needed to confirm these effects.

Celery seeds (Apium graveolens) are a versatile spice that’s packed with various nutrients, such as iron, magnesium, manganese, calcium, and fiber.

Interestingly, some research suggests celery seeds may help lower blood pressure.

One study in rats examined the effects of celery seed extract on blood pressure.

The study found that celery seed extract lowered blood pressure in rats with preexisting high blood pressure — but not in rats that had normal blood pressure (10).

Researchers have suggested that compounds in celery seed extract may help lower blood pressure by acting as a natural calcium channel blocker.

In addition, celery seed is a good source of dietary fiber, which has been linked to lower blood pressure (11, 12).

That said, there are only a few studies on celery seeds and blood pressure. Scientists need to conduct more human research in this area.

Summary

Animal research suggests celery seeds may reduce blood pressure. This herb may be effective thanks to its fiber and action as a natural calcium channel blocker. More studies are needed.

People have long used Chinese cat’s claw in traditional Chinese medicine to treat a variety of ailments, including high blood pressure (13).

Its scientific name is Uncaria rhynchophylla, and it’s also called Gou-Teng or Chotoko.

However, do not confuse it with cat’s claw (Uncaria tomentosa). Despite its similar name and appearance, this plant has a different origin and different chemical properties.

Chinese cat’s claw contains several compounds, such as hirsutine and rhynchophylline. Animal studies have shown these may reduce blood pressure by acting as natural calcium channel blockers.

In addition, these compounds may stimulate blood vessels to produce nitric oxide, which is a chemical compound that helps blood vessels relax and dilate (4, 14, 15).

Animal studies support these effects, showing that taking Chinese cat’s claw extract or its compounds reduce blood pressure and aid blood flow. However, human studies are still limited in this area (13, 16).

You can purchase Chinese cat’s claw at select health food stores or online.

Summary

Chinese cat’s claw contains compounds that may act as natural calcium channel blockers and help blood vessels relax, according to animal studies. More human studies are needed.

Bacopa monnieri is an herb that grows in marshy areas in South Asia. Practitioners of Ayurvedic medicine use it to treat various ailments, including anxiety, memory issues, and high blood pressure (17).

In animal studies, Bacopa monnieri helped lower both systolic and diastolic blood pressure levels by stimulating blood vessels to release nitric oxide (18, 19).

A 12-week human study in 54 healthy adults looked at the effects of Bacopa monnieri on memory, anxiety, depression, and blood pressure.

While the herb improved most mental aspects, it did not affect blood pressure (20).

Although the findings from animal studies are promising, bacopa monnieri‘s effects on blood pressure in humans are still unclear. Scientists need to do more research on this herb’s effects.

You can buy Bacopa monnieri from health food stores and online. It’s available in several forms, including powder and capsules.

Summary

Animal research suggests the herb Bacopa monnieri may help blood vessels dilate and relax, lowering blood pressure. However, human research is conflicting and limited.

Garlic is rich in many compounds that may benefit your heart.

In particular, garlic contains sulfur compounds, such as allicin, which may help increase blood flow and relax the blood vessels. Collectively, these factors may help lower blood pressure (21, 22).

A review of 12 studies in over 550 people with high blood pressure found that taking garlic reduced systolic and diastolic blood pressure by an average of 8.3 mm Hg and 5.5 mm Hg, respectively.

This reduction was similar to the effects of blood pressure medications (23).

A 24-week study in 30 people found that 600–1,500 mg of garlic extract was just as effective at lowering blood pressure as the drug Atenolol (24).

Summary

Garlic contains compounds, such as allicin, that have been shown to help relax blood vessels and aid blood flow. Collectively, these factors may help reduce blood pressure.

Thyme is a flavorful herb packed with numerous healthy compounds.

Rosmarinic acid is one such compound. Research has linked it to many benefits, such as reduced inflammation and blood sugar levels, as well as increased blood flow. It may also help reduce blood pressure (25, 26).

Animal studies have shown that taking rosmarinic acid helped significantly reduce systolic blood pressure by inhibiting angiotensin-converting enzyme (ACE) (27, 28).

ACE is a molecule that narrows blood vessels and raises blood pressure. Thus, inhibiting it may lower blood pressure.

Other animal studies have shown that taking thyme extract reduced heart disease risk factors, such as total cholesterol, LDL (bad) cholesterol, triglycerides, and blood pressure (29, 30).

That said, there’s limited human research on thyme and blood pressure. Scientists need to do more research to investigate these effects in humans.

Summary

Thyme contains powerful compounds, such as rosmarinic acid, that appear to help relax blood vessels in animal studies. However, researchers need to do more studies in humans.

Cinnamon is an aromatic spice that comes from the inner bark of trees from the Cinnamomum genus.

People have used it for centuries in traditional medicine to treat heart conditions, including high blood pressure.

While it’s not fully understood how cinnamon lowers blood pressure, animal research suggests it can help dilate and relax the blood vessels (31).

A review of 9 studies including 641 participants showed that taking cinnamon reduced systolic and diastolic blood pressure by an average of 6.2 mm Hg and 3.9 mm Hg, respectively.

This effect was stronger when people took cinnamon consistently over 12 weeks (32).

Moreover, a review of 3 studies including 139 participants with type 2 diabetes looked at the effects of taking cinnamon.

Those who took 500–2,400 mg of cinnamon daily over 12 weeks experienced an average reduction of 5.39 mm Hg in systolic blood pressure and 2.6 mm Hg in diastolic blood pressure (33).

Cinnamon is easy to incorporate into meals. Concentrated cinnamon supplements are another option.

Summary

Cinnamon appears to help dilate and relax the blood vessels, which may help lower blood pressure.

Ginger is incredibly versatile and a staple in alternative medicine.

People have used it for centuries to improve many aspects of heart health, including circulation, cholesterol levels, and blood pressure (34).

Both human and animal studies have shown that taking ginger reduces blood pressure in several ways. It acts as a natural calcium channel blocker and natural ACE inhibitor (35, 36).

Calcium channel blockers and ACE inhibitors are types of blood pressure medication.

A study in more than 4,000 people found that those who consumed the most ginger — 2–4 grams per day — had the lowest risk of developing high blood pressure (37).

Ginger is delicious and easy to incorporate into your diet with meals. Alternatively, you can purchase ginger supplements online. These are more concentrated.

Summary

Ginger appears to lower blood pressure by acting as a natural calcium channel blocker and dilating the blood vessels.

Cardamom is a delicious spice with a slightly sweet, intense flavor. It’s packed with various antioxidants that may help lower blood pressure.

A 12-week study in 20 adults that were newly diagnosed with high blood pressure found that taking 3 grams of cardamom powder daily significantly reduced blood pressure, lowering it close to the normal range (38).

Test-tube and animal studies suggest cardamom may help reduce blood pressure by acting as a natural calcium channel blocker and diuretic (39).

A diuretic is a compound that helps remove water buildup through urination.

While these findings are promising, research in this area is still quite new. Therefore, scientists need to conduct additional studies to further investigate cardamom’s effects in humans.

Cardamom is simple to incorporate into your cooking or baking. Alternatively, you could take a cardamom supplement or extract under the guidance of your healthcare provider.

Summary

Animal and human research suggest cardamom may help lower blood pressure by acting as a natural calcium channel blocker and diuretic. Still, more human studies are needed.

High blood pressure is the most common, preventable risk factor for heart disease. It affects nearly half of all American adults.

The best way to manage high blood pressure is through a combination of the right medications, a healthy diet, regular exercise, and engaging in healthy lifestyle behaviors.

That said, there are several promising herbs and spices you can incorporate into your diet that may help lower your blood pressure.

They include basil, parsley, celery seeds, Chinese cat’s claw, Bacopa monnieri, garlic, thyme, cinnamon, ginger, and cardamom, to name a few.

Keep in mind that many herbs and spices may interact with common blood thinner medications, and many extracts and supplements discussed above lack sufficient safety research.

For this reason, always consult a healthcare provider about what herbs and spices you’re considering incorporating into your diet, and never discontinue a medication without consulting them first.

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What are Adaptogens? Do they actually work?

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What are Adaptogens? You’ve probably heard this word thrown around and being praised for their healing powers and stress reduction. But do they actually work? Or are they just the next fad pill or powder designed to take your money?

Adaptogens may seem like another trending thing to add to your diet, but they’ve actually been around for a long time!

Adaptogens have been used in traditional Chinese medicine for centuries! The’ve been used to enhance physical and mental health, help with the body’s defense mechanisms, and to promote longevity.

Sounds too good to be true right?!

Adaptogens are “stress-response modifiers that increase an organism’s nonspecific resistance to stress by increasing its ability to adapt and survive (1).” Adaptogens help to reduce stress in the body and help the body maintain homeostasis.

Stress can come in many forms. Adaptogens work on an intracellular and extracellular level and help with endocrine, immune and neurological stress that the body may be under.

Adaptogens have been shown to have beneficial effects against neurodegenerative cognitive impairment, metabolic disorders, chronic inflammation, cancer, atherosclerosis, and other age related disorders (1).

ADAPTOGENIC HERBS – ADAPTOGEN SUPPLEMENTS

Ashwagandha

Astragalus

Bacopa monnieri

Chaga

Cordyceps

Holy basil

Jiaogulan

Licorice root

Lion’s mane

Maca

Mucuna pruriens

Reishi

Rhodiola Rosea

Schisandra

Siberian Ginseng

WHAT IS ASHWAGANDHA

Ashwagandha is also known as Withania somnifera and Indian ginseng. It is a shrub plant where the roots, leaves and berries have been used for thousands of years in Ayurvedic medicine.

ASHWAGANDHA BENEFITS

Ashwagandha has been demonstrated to reduce anxiety and stress, reduce chronic inflammation markers (C-reactive Protein), and have anti-anxiety and anti-depressant effects. It has also been shown to significantly reduce cortisol concentrations and the immunosuppressive effect of stress (2).

In Indian Ayurvedic medicine, Ashwagandha has been used to help with inflammation, sexual issues, nerve tissue damage, stress, anxiety, insomnia, and many other ailments. It has also been shown to improve physical performance and reduce of fatigue sensation in both sedentary people and athletes (2).

WHAT IS ASTRAGALUS

Astragalus is a genus of flowering flowering plants consisting of annual and perennial herbs and shrubs, There are more than 2000 species of Astragalus. Out of the over 2,000 different species, only A. membranaceus and A. mongholicus are primarily used for medicinal purposes (3).

ASTRAGALUS BENEFITS

Astragalus has been shown to have anti-inflammatory, immunostimulant, antioxidative, anti-cancer, anti-diabetic, cardioprotective, hepatoprotective, and antiviral activities (3)

In traditional Chinese medicine, Astragalus is used as as antiperspirants, diuretics, and tonics for a wide array of diseases such as nephritis, diabetes mellitus, hypertension, cirrhosis, leukaemia, and uterine cancer (3).

Some species of Astragalus have been shown to have properties of intensifying phagocytosis of reticuloendothelial systems, stimulating pituitary-adrenal cortical activity, and restoring depleted red blood cell formation in bone marrow (3).

Nowadays people use astragalus for diarrhea, fatigue, anorexia, heart disease, hepatitis, fibromyalgia, and as an adjunct therapy for cancer. 

WHAT IS BACOPA MONNIERI

Bacopa monnieri is most commonly referred to as “bacopa.” Also, every time I try to type “bacopa,” my mac book pro autocorrects it to “bacon.” I think my laptop knows how much I like bacon hahaha.

Bacopa has been used in Ayurvedic medicine as a nootropic, an herb that sharpens the mind.

BACOPA MONNIERI BENEFITS

Bacopa uses include treatment for memory loss, anxiety, poor cognition, and loss of concentration as well as to treat inflammatory conditions such as arthritis.

In a recent study, Bacopa was shown to inhibit the release of inflammatory cytokines and inhibit enzymes associated with inflammation in the brain (4).

WHAT IS CHAGA

Chaga also know as Inonotus obliquus, is a parasitic fungus that grows on hardwood trees in the northern hemisphere, mostly in Europe, Canada, the northern US, Kazakhstan, Siberia, Ukraine, Japan, South Korea, and in China (5).

CHAGA BENEFITS

Chaga has been used since the 12 century as an anthelminthic, as an anti-tubercular, to cure digestive disorders (gastritis and ulcers), or even to prevent cardiac or hepatic illnesses.

In recent years, Chaga has been used in the Eastern hemisphere for its effects on lipid metabolism, cardiac function, antibacterial, anti-inflammatory, antioxidant, and antitumor activities (5)..

WHAT IS CORDYCEPS

Cordyceps, also known as Chinese caterpillar fungus has been used for centuries in traditional Chinese and Ayurvedic medicine. Cordyceps are a parasitic complex of a fungus and a caterpillar, where the fungi live on the larvae of caterpillars of moths (6).

CORDYCEPS BENEFITS

Cordyceps have been shown to have immunomodulatory, anti-inflammatory, anti-microbial and anti-tumor effects. It has also been used to treat colorectal cancer and lung cancer (6)

WHAT IS HOLY BASIL

Holy basil, grown in India is also know as Ocimum sanctum. It has been used in Ayurvedic medicine, and has been worshipped for over 3,000 years being called “elixir of life” due to its healing properties. Holy bail also goes by  “The Queen of Herbs,” “The Incomparable One,” and “The Mother Medicine of Nature” (7).

HOLY BASIL BENEFITS

Holy basil has been suggested to possess anti-fertility, anti-cancer, anti-diabetic, anti-fungal, anti-microbial, cardioprotective, analgesic, and anti-spasmodic actions (7).

WHAT IS JIAOGULAN

Jiaogulan, also known as Southern Ginseng and Gynostemma pentaphyllum, is a plant that grows in China. It has been used for centuries in Chinese medicine to treat hepatitis, diabetes and cardiovascular diseases. (8).

JIAOGULAN BENEFITS

Jiaogulan has been found to have many different pharmacological properties, including anti-inflammatory, antioxidative, lipid metabolism regulatory, antiproliferative, neuroprotective and anxiolytic activities.

Recent evidence suggests that Jiaogulan may have anti-cancer activities through multiple mechanism, including cell cycle arrest, the induction of apoptosis, inhibition of invasion and metastasis, glycolysis inhibition and immunomodulation (8).

WHAT IS LICORICE ROOT

Licorice root, also known as Glycyrrhiza glabra or “sweet root” grows in Greece, Turkey and Asia. It consists of the dried unpeeled or peeled, whole or cut roots and stolons (9).

LICORICE ROOT BENEFITS

Licorice root has been used for centuries as antitussive expectorant, relaxant, to relieve pain that occurs because of a sudden nervous breakdown of muscle or tissue, to reduce weight gain, to increase white blood cell count, and also because of its diuretic and anti-inflammatory effects (10)

New research suggests that licorice root exhibits not only estrogenic, but also anti-inflammatory, as well as anti-cancer, hepato- and neuroprotective properties (9).

Nowadays people use licorice root for digestive problems, menopausal symptoms, cough, and bacterial infections (11).

WHAT IS LION’S MANE

Lion’s mane, also known as the Hericium erinaceus “Yamabushitake” and “Satyr’s beard,” is a mushroom that grows on both living and dead broadleaf trees in Asia, North America and Europe (12).

LION’S MANE BENEFITS

Lion’s mane has been used for centuries in traditional Chinese medicine to support longevity. More recently it has been shown to have nootropic capabilities including improved recognition and memory (12).

Nowadays Lion’s mane is used to reduce anxiety, increase insulin sensitivity, improve gut health, increase energy, and act as an anti-inflammatory agent.

WHAT IS MACA

Maca, also known as Lepidium meyenii or “Peruvian Ginseng”, grows way up high in Peru’s Central Andres mountains. The Maca plant is a cruciferous vegetable related to cauliflower and broccoli. The root is most often used to create powders or made into capsules to be consumed.

MACA BENEFITS

Maca has been used for centuries for its fertility enhancing and libido boosting properties. It also is used to treat anxiety and depression. There are two main types of Maca, black maca and red maca.

Black Maca shows the best results on spermatogenesis, memory and fatigue. While red Maca has been shown to reverses the benign prostatic hyperplasia and experimentally induced osteoporosis, as well as  reduces glucose levels and lowers blood pressure (13).

WHAT IS MUCUNA PRURIENS

Mucuna Pruriens, a legume also know as Fabaceae or “Velvet Bean” is found in tropical and sub-tropical regions. It is safe for human consumption and is 23-35% protein (14).

MUCUNA PRURIENS BENEFITS

Mucuna Pruriens is an herbal drug that has been used for male infertility, nervous disorders and as an aphrodisiac. It has been shown to have anti-parkinson and neuroprotective effects, which may be related to its antioxidant activity. It has also been used to treat nervous disorders and arthritis (14).

WHAT IS REISHI

Reishi, also known as Ganoderma lucidum “lingzhi” is a fungus that grows on decaying wood, that cause white rot on a variety of tree species. It’s also been referred to as “the mushroom of immortality.”

In ancient Chinese and Japanese artwork Reishi has been associated with royalty, wisdom, sexual prowess, and eternal life (15).

REISHI BENEFITS

Reishi has been used for centuries and is traditionally used for it’s anti-inflammatory and immune enhancement features.

Nowadays Reishi is used for boosting the immune system, reducing fatigue, anti-cancer properties, and treating depression (15).

WHAT IS RHODIOLA ROSEA

Rhodiola rosea, most common known as “Rhodiola” “arctic root” and “golden root” grows in the cold Northern Hemispheres of Europe, Asia and in the Arctic.

RHODIOLA ROSEA BENEFITS

Rhodiola has been used for centuries for anxiety, fatigue, anemia, impotence, infections, headache, depression related to stress, to increase physical endurance, work performance, longevity, and improve resistance to high-altitude sickness..

Nowadays Rhodiola is used to increase energy, stamina, strength, memory enhancement, decrease stress and to reduce anxiety (16).

WHAT IS SCHISANDRA

Schisandra, also known as Chinese magnolia vine, have been used for centuries in traditional Chinese medicine.

SCHISANDRA BENEFITS

In the past Schisandra was used in the treatment of diseases of the gastrointestinal tract, respiratory failure, cardiovascular diseases, body fatigue and weakness, excessive sweating and insomnia.

In traditional Russian medicine, it was used as a tonic which could reduce hunger, fatigue, delaying the aging process, increasing vitality, and improving mental health (17).

WHAT IS SIBERIAN GINSENG

Siberian ginseng, also known as Eleutherococcus senticosus is native to Russia, Japan, Korea and China. It is a thorny shrub which can grow up to 15ft high, who’s roots of are used for medicinal purposes.

SIBERIAN GINSENG BENEFITS

Siberian ginseng has been used for centuries to boost immune systems, reduce fatigue, enhance endurance, and for longevity. It has now been shown to act as an antioxidant, antibacterial, and lower insulin levels (18).

ADAPTOGEN FAQs

What are adaptogens good for? Adaptogens can be used to treat stress‐induced fatigue and cognitive function, mental illness, and behavioral disorders (1).

How do adaptogens work? Adaptogens help to regulate our adrenals, pituitary and hypothalamus. Particularly how they respond to stressors. “Adaptogens exhibit multi-targeted actions and the shared use of a number of different receptors, including receptors for corticosteroid, mineralocorticoid, progestin, estrogen, serotonin (5‐HT), N‐methyl‐d‐aspartate, and nicotinic acetylcholine, receptor tyrosine kinases, and many G protein–coupled receptors (1).”

What is the best adaptogen? That depends on what you are hoping to achieve by taking adaptogens. Some of our favorite adaptogens are ashwagandha, cordyceps, holy basil, maca and rhodiola.

Will lowering cortisol help lose weight? When cortisol turned on, insulin is released from the body. When insulin is release, glucose is stored and our fat burning mechanism are switched off.

Adaptogens are very popular among people who Intermittent Fast and those who follow a keto diet. If you’re new to keto and don’t know where to start, check out our Keto FAQ page and our guide to calculate your macros for a keto diet. 

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References

Panossian, A. (2017), Understanding adaptogenic activity: specificity of the pharmacological action of adaptogens and other phytochemicals. Ann. N.Y. Acad. Sci., 1401: 49-64. doi:10.1111/nyas.13399

Deshpande, A., Irani, N., & Balakrishnan, R. (2018). Study protocol and rationale for a prospective, randomized, double-blind, placebo-controlled study to evaluate the effects of Ashwagandha (Withania somnifera) extract on nonrestorative sleep. Medicine, 97(26), e11299. https://ift.tt/3rAxaaF

Li, X., Qu, L., Dong, Y., Han, L., Liu, E., Fang, S., . . . Wang, T. (2014). A Review of Recent Research Progress on the Astragalus Genus. Molecules,19(11), 18850-18880. doi:10.3390/molecules191118850

Nemetchek, M. D., Stierle, A. A., Stierle, D. B., & Lurie, D. I. (2017). The Ayurvedic plant Bacopa Monnieri inhibits inflammatory pathways in the brain. Journal of Ethnopharmacology, 197, 92–100. https://ift.tt/2MCIGnf

Géry, A., Dubreule, C., André, V., Rioult, J.-P., Bouchart, V., Heutte, N., … Garon, D. (2018). Chaga (Inonotus obliquus), a Future Potential Medicinal Fungus in Oncology? A Chemical Study and a Comparison of the Cytotoxicity Against Human Lung Adenocarcinoma Cells (A549) and Human Bronchial Epithelial Cells (BEAS-2B). Integrative Cancer Therapies, 17(3), 832–843. https://ift.tt/3rDxLZ1

Lee, H. H., Lee, S., Lee, K., Shin, Y. S., Kang, H., & Cho, H. (2015). Anti-cancer effect of Cordyceps militaris in human colorectal carcinoma RKO cells via cell cycle arrest and mitochondrial apoptosis. DARU Journal of Pharmaceutical Sciences, 23(1), 35. https://ift.tt/2Obc4kI

Rastogi, S., Kalra, A., Gupta, V., Khan, F., Lal, R. K., Tripathi, A. K., … Shasany, A. K. (2015). Unravelling the genome of Holy basil: an “incomparable” “elixir of life” of traditional Indian medicine. BMC Genomics, 16(1), 413. https://ift.tt/2MLn4VG

Li, Y., Lin, W., Huang, J., Xie, Y., & Ma, W. (2016). Anti-cancer effects of Gynostemma pentaphyllum (Thunb.) Makino (Jiaogulan). Chinese Medicine, 11, 43. https://ift.tt/3a2eMBD

Simmler, C., Jones, T., Anderson, J. R., Nikolić, D. C., van Breemen, R. B., Soejarto, D. D., … Pauli, G. F. (2014). Species-specific Standardisation of Licorice by Metabolomic Profiling of Flavanones and Chalcones. Phytochemical Analysis : PCA, 25(4), 378–388. https://ift.tt/3p1oSH6

Jung, J.-C., Lee, Y.-H., Kim, S. H., Kim, K.-J., Kim, K.-M., Oh, S., & Jung, Y.-S. (2016). Hepatoprotective effect of licorice, the root of Glycyrrhiza uralensisFischer, in alcohol-induced fatty liver disease. BMC Complementary and Alternative Medicine, 16, 19. https://ift.tt/3aL4c14

https://ift.tt/1BvPuEq

Brandalise, F., Cesaroni, V., Gregori, A., Repetti, M., Romano, C., Orrù, G., … Rossi, P. (2017). Dietary Supplementation of Hericium erinaceus Increases Mossy Fiber-CA3 Hippocampal Neurotransmission and Recognition Memory in Wild-Type Mice. Evidence-Based Complementary and Alternative Medicine : eCAM, 2017, 3864340. https://ift.tt/3tCj1eV

https://ift.tt/3rzh1lY

Lampariello, L. R., Cortelazzo, A., Guerranti, R., Sticozzi, C., & Valacchi, G. (2012). The Magic Velvet Bean of Mucuna pruriens. Journal of Traditional and Complementary Medicine, 2(4), 331–339.

Loyd, A. L., Richter, B. S., Jusino, M. A., Truong, C., Smith, M. E., Blanchette, R. A., & Smith, J. A. (2018). Identifying the “Mushroom of Immortality”: Assessing the Ganoderma Species Composition in Commercial Reishi Products. Frontiers in Microbiology, 9, 1557. https://ift.tt/39XcaVE

https://ift.tt/2xk9LCT

Szopa, A., Ekiert, R., & Ekiert, H. (2017). Current knowledge of Schisandra chinensis (Turcz.) Baill. (Chinese magnolia vine) as a medicinal plant species: a review on the bioactive components, pharmacological properties, analytical and biotechnological studies. Phytochemistry Reviews, 16(2), 195–218. https://ift.tt/36VECoP

Zhou, C., Liu, L., & Li, C. (2014). Microarray Analysis of Siberian Ginseng Cyclic Somatic Embryogenesis Culture Systems Provides Insight into Molecular Mechanisms of Embryogenic Cell Cluster Generation. PLoS ONE, 9(4), e94959. https://ift.tt/3a2UvM4

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CREATE YOUR OWN APOTHECARY

by Crooked Bear Creek Organic Herbs

Herbal Tinctures for Health and Well-Being They may be small, but these extracts pack a powerful herbal punch. Discover the multiple benefits of tinctures, and how to make and use them to stay healthy.

Crafting stellar herbal remedies in your kitchen that surpass anything you can buy in stores is easy and fun. The basic method simply entails packing herbs in a jar, covering them with something, such as alcohol, vinegar, or honey and then straining them after a few weeks. Alternatively, they can be simmered on the stove and then strained.

Here, we’re going to talk about tinctures, a liquid extract made with alcohol. Alcohol is as good as water, and sometimes better, for extracting most plant constituents, and it makes a far more concentrated product. Instead of drinking a whole cup of tea, you take just 1/5 to 1 teaspoon of the tincture. Dilute your tincture in a little bit of water (or whatever drink you like) when you take it because the high alcohol content can burn your mouth. Alcohol extracts have a long shelf life — 5 to 10 years! — and they do a fine job preserving fresh plant properties that get lost in the drying process. They absorb rapidly into the body, bypassing digestion.

In typical doses of 1 to 3 milliliters, you’ll get very little alcohol effect from your herbal tincture. However, some people with alcohol issues (including addiction, allergy/sensitivity, special diets, and religious concerns) may want to avoid alcohol entirely. Instead of tinctures, herbal remedies including glycerites, vinegar, oxymels, powders, capsules, and teas all are effective ways to make use of plant medicine.

Tricky Tinctures

The alcohol proofs (percentages) offered in my recipes work as a general rule for most herbs (see Making Sense of Proof and Alcohol Percentages). However, some herbs and constituents require different treatment. Research individual plants for specific recommendations, but here are some general exceptions and considerations:

Mushrooms: Polysaccharides (the complex starches in mushrooms that support the immune system) extract better via hot water decoction than in a typical tincture. You can cheat the system by doing a double-extraction tincture. This is ideal for mushrooms, which have an additional confounding factor of chitin fibre blocking the availability of many useful constituents; several hours of hot water extraction helps break that chitin down to release the mushroom’s constituents.

Resins: Resins repel water and require high-proof alcohol of 70 to 95 percent (151- to 190-proof) for optimal extraction. Pure resins include pine resin/pitch, Boswellia, and myrrh. Pure resin tinctures are finicky in blends, sometimes precipitating out into a resin glob at the bottom of the bottle. High-resin herbs (which are not quite so finicky but still do best with relatively high alcohol extractions) include evergreen needles, poplar buds, and turmeric root.

Mucilage: Mucilage repels alcohol and extracts best via cold water, though hot-water extracts also work. High-mucilage herbs include marshmallow and slippery elm. I usually use tea or powder rather than alcohol extracts of these herbs, though a low-alcohol (30 percent or less) tincture or syrup offers some benefits for formulation.

Minerals: Alcohol doesn’t extract minerals, though a double-extraction tincture would. Double extraction simply means straining the marc (the dregs or leftover herb), decocting it, and then adding the tea to the tincture. Alternatively, some herbalists make a separate decoction and tincture to blend together. Vinegar is a better solvent for minerals, and so are super-infused or decocted tea and food forms. Mineral-rich herbs include nettle leaf and oat straw.

Tannins: Tannins provide astringent, tightening, and toning activities. They love to bind to alkaloids, minerals, and other constituents, precipitating out into chunks and making your tincture gloppy and less effective. Add 10 percent food-grade glycerine to high-tannin plant tinctures (or formulas that include high-tannin plants), such as most barks, bacopa, and yellow dock, to stabilise them and improve their shelf life. High-tannin tinctures and formulas still have a shorter shelf life, but the glycerin extends it from a few months to as long as a few years.

Holy Basil: Tinctures and Beyond

Holy basil (Ocimum sanctum or tenuiflorum), part of the mint family (Lamiaceae), is a delicious, aromatic herb that excels at relaxing the mind and body, improving cognition, and lifting the spirits. In addition, it also helps lower blood sugar, modulates cortisol, decreases inflammation, improves digestion, and helps strengthen the immune system to protect against common pathogens. It’s best in tea, tincture, vinegar, honey, capsule, glycerine, hydrosol, water, and seltzer.

Heat-Loving Aromatic

Holy basil (also called tulsi) jumps for joy when everything else in your garden bows in submission to hot-as-Hades midsummer temperatures, and begins rapidly producing useful medicine, provided you’re watering it enough in good, well-drained garden soil. This plant comes from India, and several cultivars are used somewhat interchangeably. ‘Kapoor’ or ‘Temperate’ tulsi thrives and produces best in temperate gardens. If your seed catalogue offers one type and doesn’t specify the cultivar, it’s probably ‘Kapoor,’ which may also self-seed. Some types are perennial in warm zones or if brought indoors. Also called sacred basil and O. tenuifolium, ‘Kapoor’ tulsi produces nonstop flowers, which you can trim regularly to use for tea, water, and medicine, and to encourage growth.

Calm-Energy Zen

Inhaling and consuming this aromatic herb reminds me of doing yoga, meditating, or surrounding myself with incense. The intense, sweet flavor includes hints of clove, mint, and basil. As an adaptogen and nervine, holy basil both calms and energises the spirit, quells anxiety and grief, and brings clarity and focus to the mind. As a cortisol modulator, it not only eases stress but also lowers blood sugar, bad cholesterol, and triglycerides, and reduces sugar cravings. As an anti-inflammatory COX-2 inhibitor, it helps fight many chronic diseases and eases pain, especially when combined with other anti-inflammatory herbs, such as turmeric, ginger, rosemary, and ashwagandha.

Great Protector

Holy basil is associated with the Hindu god Vishnu and is used for medicinal protection in Ayurveda. It fortifies the immune system to fight infection, increases digestive function and juices, and protects against ulcers and radiation. It may stimulate anti-cancer activity, and it fights both oxidative stress and inflammation with its antioxidant and anti-inflammatory properties. Holy basil could take a spot in almost every garden — it’s that kind of plant. As a flower essence, it brings sacred sensuality.

Safe for Most People

Holy basil is safe for adults and children and rarely interacts with medications, though some may find its digestive effects too stimulating. If you’re prone to hypoglycemia, take it with meals or lightly sweetened with honey. A few people paradoxically feel anxious with holy basil, or simply don’t like it.

Harvesting, Preparing, & Using Holy Basil

Regularly trim the top 1/2 to 2/3 of the flowers and leaves, which will keep the plant happy, producing more vital growth. Use fresh or dried.

Part Used: Aerial in flower.

Tea: 1 teaspoon dried herb per cup, 1 to 3 cups daily.

Tincture: 1 to 3 milliliters, 1 to 3 times daily, solo or in a formula. The fresh 1-to-2 ratio in 95 percent alcohol (best) or dried 1-to-5 ratio in 50 to 60 percent alcohol.

Honey, Oxymel, Glycerite, Syrup: 1 teaspoon as needed (heavenly!).

Capsules/Powder: 500 to 2,000 milligrams crude herb daily.

Other uses: Cordial, infused water, seltzer/soda, hydrosol.

Holy basil and lemon balm: Calm energy, mood lift, anti-anxiety, great for workaholics to de-stress and before bedtime

Holy basil and rose: Gladden the heart, ease stress, lift spirits

Holy Basil Beverages

Holy basil’s fabulous flavour and nerve-soothing, stress-busting properties make it a favourite beverage herb. Use it dried in tea. Fresh sprigs (including those blossoms you trim off to encourage growth) can be steeped in hot water, cold water, or seltzer — one of the great joys of summer! Try holy basil solo, or consider these delightful garden blends:

More Ways to Use Calming Herbs

Simple tinctures: All these plants make excellent simple (single-ingredient) tinctures, ideally from the fresh plant material, which is far more potent. Choose the one best suited for you, or blend them into a formula. Fresh plant vinegar, oxymels, or glycerites can also be used. For calm energy, also consider ashwagandha or milky oat seed. For gentle sedation, try passionflower, blue vervain, or low-dose lavender.

Additional teas: Along with holy basil beverages, consider chamomile, lemon balm–mint, or lemon balm-linden tea.

Aromatherapy: Lavender or rose essential oil, hydrosol, glycerite, or potpourri helps bring things down a notch when diffused, left to waft through the air, or rubbed on the skin.

Flower essences: Use betony, blue vervain, dandelion, lavender, lemon balm, skullcap, valerian, and others. Take a few drops on the tongue, add to water or tea, mix into tinctures, apply topically, or spray in the air.

Making Sense of Proofs and Alcohol Percentages

Proof      % Alcohol          Examples                  Best For

190               95%                     Ethanol                        Fresh plants, resins (grain, grape,               (preferred), diluting with sugarcane)                  water for other % alcohol

151               75%                     Grain alcohol,              Fresh plants, resins vodka

100               50%                     Vodka                          Dried plants, acceptable

for fresh plants

80                  40%                     Vodka, brandy              Topical liniments, acceptable for dried and fresh plants

Tinctures, which are easy to take and readily absorbed by the body, are plant medicines made most often from herbs steeped in alcohol or an alcohol-and-water mixture. Alcohol is efficient at extracting an herb’s active constituents and preserving them; tinctures can be stored for as long as two years, preferably in dark bottles and away from sunlight.

Tinctures are readily available for purchase at health-food stores and some drugstores and supermarkets. They may also be prepared at home using grain alcohol of at least 80 proof, such as vodka. Do not use methyl alcohol, denatured alcohol or rubbing alcohol because all are either toxic or unpalatable (avoid all contact with methanol). Although most tinctures are made with vodka, you can also use other spirits, such as whiskey, rum or gin. For an alcohol-free tincture, you can use glycerine or vinegar to extract the plant properties.

Making Tinctures

To make a tincture, use 4 ounces finely chopped or ground dried herbs. Put them in a container that can be tightly sealed. Add 1 pint of 80 proof vodka or other grain alcohol and tightly seal the container. (If you use fresh herbs, such as a whole plant, use 190 proof grain alcohol, otherwise, the water in the fresh herbs will dilute the tincture too much.) Store in a dark place for two weeks, and shake well each day. Then, pour the mixture through a wine press lined with a muslin bag, and press into a jug. Pour the strained liquid into dark, sterilised bottles. Label the bottle with the name of the herb and when you made it. If you like, you can include information such as part of the herb used, whether it was fresh or dry, and what percentage of alcohol was used.

You can tincture many herbs. To get started, take a look at what is in your garden. It makes sense to start with herbs that are easy to get and have varied medicinal uses. Lemon balm, for example, is an antiviral and mood-elevating herb. You can also tincture peppermint, spearmint, lavender, echinacea, skullcap, and many other herbs.

Did you know? The usual ratio for tincturing is 1 ounce of dried herbs to 5 ounces of alcohol. Sometimes a 1:10 concentration is used instead.

Using Tinctures

Tinctures may be taken straight or added to a cup of hot water with a little honey or fruit juice if desired. You can also just pop a dropperful in your glass of water, or, if the taste repulses you, put it inside a capsule. The standard dosage is 1 teaspoon of the tincture three times daily but check with your health-care provider if you’re unsure about doses.

Many herbalists believe that tinctures—or liquid herb extracts—are more quickly assimilated by the body than other herb forms. But when you take tinctures can affect how well they work. In most cases, it’s best to take them between meals, when absorption isn’t slowed by food.

There are a few exceptions, however. It’s better to take bitter herbs just before meals to improve digestion and to take sleep-aid herbs before going to bed.

Timing Tinctures

• Barberry: Before meals • Gentian: Before meals • Ginseng: Between meals • Milk Thistle: Between meals • Peppermint: After meals • St. John’s Wort: Between meals • Valerian: Before bed

Sage Tincture Recipe

Sage has antiviral properties. You can gargle with the tincture, or you can take it at the first sign of a cold. This sage tincture recipe is a simple folk remedy to try at home with your herbal harvest. Don’t overthink it: Grab some herbs, bring them inside and try it out.

• Sage leaves • 190-proof alcohol

1. Gather a few handfuls of sage leaves from your garden. Bring them inside, wash and dry them. When you think the leaves are dry, spread towels on the countertop, cover with a layer of sage leaves and let air dry for a few hours or overnight.

2. Chop up the fresh sage, and place the herb in a clean, dry 1-pint glass jar. Cover the herb with the alcohol.

3. Put the lid on, and place in a cool, dark place (like a kitchen cabinet) for 2 weeks, shaking thoroughly every day.

4. Remove the jar from the cabinet, take off the lid, cover the top of the jar with cheesecloth and strain out plant material as you pour the tincture into a coloured glass container. (Cobalt blue or amber glass keeps out harmful sunlight.) A bottle with a dropper attached to the lid makes it easy to administer your tincture.

Echinacea is an antiviral effective at fighting colds and flu and promoting healing of infections. Take this tincture when fighting an infection or traveling, or apply it topically to minor inflammations such as hangnails and bug bites.

Echinacea Tincture Recipe

• 1 cup fresh echinacea buds, flowers, leaves and stems rinsed, chopped and pounded • 1 cup 190 proof ethanol alcohol (Everclear) and 1 cup distilled water

1. Place the prepared herb in a clean jar. Cover with the solution of alcohol and water. Keep in a cool, dark place, shaking twice daily, for 48 hours (these delicate plant parts require less time than many others).

2. Filter tincture through a food-grade screen. Pour the finished tincture into a brown glass bottle and label.

Fresh Plant Tincture Recipe With minimal preparation time, you can make fresh plant tinctures.

If you have fresh plant material available, go with that for a tincture rather than using dried herbs. It’s almost always better, and in some cases, it’s really the only way to go.

I love making fresh plant tinctures. With minimal preparation time, you’re rewarded with a fantastic extract, and you really experience your plant. High-proof alcohol sucks the water out of the plant and makes a better extract, but if you don’t have access to it, see the note for alternatives. Here are the materials to get started:

Ingredients

1 part by weight fresh herb

Scissors or clippers

Scale

Jar with a tight lid

2 parts by volume 190-proof alcohol*

Directions

1. Coarsely chop your plant material with clippers or scissors, weighing it out as you chop.

2. Shove the material into the jar — for leaves and flowers, squeeze in as much as is humanly possible. For best results, use a jar that exactly fits what you need without extra space.

3. Cover to the top of the jar with alcohol (it’s more important to keep it covered). You may need to hold the plant material down as you fill the jar, and use a knife or chopsticks to remove air bubbles. Secure the lid, but no need to shake. Store the jar in a cool, dark place. Open the jar a few days later to top off the contents with a little more alcohol.

4. After at least 1 month, strain the mixture through a cloth. Squeeze out as much extract as you can with your hands. A potato ricer, wheatgrass juicer, or hydraulic tincture press will also work well here.

5. Pour into a dark glass bottle and store in a cool, dark, dry spot. The tincture will keep for 3 to 10 years.

*Note: 190-proof vodka is sold in some states as ethanol or grain alcohol, though you can purchase food-grade organic grape and sugarcane ethanol online. Some states have banned 190-proof but offer 151-proof grain alcohol or vodka in stores, which will suffice. If this is not available, substitute 100-proof vodka, 80-proof vodka, or 80-proof brandy. The higher the proof, the stronger the extract.

Dried Plant Tincture Recipe Tincture dried plants when fresh ones aren’t available.

We usually tincture dried plants when fresh ones aren’t available; for example if you buy rather than grow them. For most plants, fresh is preferred, but dried will do. However, a few plants are actually best tinctured when dried. Elderberry, elderflower, cherry bark, and alder bark have mild toxins and/or nauseating properties that are eliminated in the drying process. Many adaptogenic roots, such as ashwagandha, are traditionally dried first to enhance potency.

Ingredients

1 part by weight dried herb

Jar with a tight lid

5 parts by volume 100-proof vodka*

Directions

1. If desired, grind herb coarsely in a blender or crush with a mortar and pestle. This improves extraction but isn’t absolutely necessary. Place the herb in a jar.

2. Cover herb with alcohol. Secure the lid and shake well. Store jar in a cool, dark place. Shake regularly, every day or so.

3. After at least 1 month, strain the liquid through a cloth. Squeeze out as much extract as you can with your hands. A potato ricer, wheatgrass juicer, or hydraulic tincture press will also work.

4. Pour into a dark glass bottle and store in a cool, dark, dry spot. The tincture will keep for 3 to 10 years.

*Note: Vodka, preferably 100-proof (50 percent alcohol), works well for most dried plants, but 80-proof brandy or vodka (40 percent alcohol) works in a pinch. Or mix 60 percent 190-proof ethanol with 40 percent filtered or distilled water to get approximately 60 percent alcohol in your finished tincture. As noted earlier, use 10 percent food-grade vegetable glycerine with your alcohol for high-tannin plant material.

Mellow Me Glycerite Recipe Although you could make this blend as a tincture, it has a more pleasant, sweet flavor as a glycerite.

Consider this blend a daily tonic or an effective drink when you just need to chill out but still function during the day. It has calming, mildly energising, heart-gladdening, and cognition-enhancing properties. While you could easily make this blend as a tincture (it would actually be a little stronger medicinally), it has a more pleasant, sweet flavor as a glycerite. Thank herbalist Steven Horne for this fast medicine-making technique! Feel free to skip an herb if you don’t have it or don’t like it. For an 8-ounce canning jar, you’ll need about 2 ounces of total prepped herbs by weight and 5 ounces by volume of glycerine.

Ingredients

2 parts fresh holy basil flowers or aerial parts, chopped

2 parts fresh milky oat seeds, whole

2 parts fresh lemon balm aerial parts, chopped

1 part skullcap or passionflower aerial parts, chopped (optional, for added sedation)

1 part rose petals

Canning jar with a two-part lid

100 percent vegetable glycerine

Directions

Combine and tightly pack the herbs in your jar, not quite to the top.

Cover with glycerine, leaving a little headroom as you would for canning.

Cap it, and submerge it in a large pot of water. Bring to a boil, and then let simmer for 15 minutes.

Allow cooling enough to handle before straining, squeezing as much liquid as possible. Store in a cool, dark, dry spot. Take 1/2 to 1 teaspoon (3 to 5 squirts) twice daily or as needed.

https://crookedbearcreekorganicherbs.com/2019/07/07/create-your-own-apothecary/

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Adaptogenic Protein Smoothie – 2 Ways!

Two recipes for adaptogenic protein smoothies to sip on throughout your busy workweek. These healthful smoothies serve as a great snack or light meal replacement and are teaming with nutrients and health benefits.

Smoothies have been making an epic comeback in my life over the last 3 months with the changing tide of my gut health. If you’ve been following along a while, you I took a bit of smoothie hiatus when my gut health was at its worst because bananas were causing my IBS to flair.

I continued making smoothies with steamed zucchini or cauliflower as a replacement here and there, but let’s face it: it’s just not the same. Drinkable, but IMO not delicious.

This to say, I’ve been whipping up protein smoothies on the daily including adaptogens for some added health benefits. I still keep my smoothies relatively low in fructose (I don’t go crazy with high-sugar fruit), resulting in a healthful drink that is super tasty but doesn’t cause a big surge in blood sugar.

Are you new to adaptogens? I’ll give you the 101.

What are adaptogens?

Adaptogens are plants or herbs that help support your adrenals, balance your hormones, and help your body adapt to stressful or anxiety-ridden situations. Adaptogens are ideal for people who are undergoing physical, mental or emotional stress to help calm nerves and ensure the body doesn’t burn out (or go into adrenal fatigue). In today’s society of chronic stress and over-stimulation, I think most of us could benefit from a little stress-reducing assistance.

Adaptogenic herbs have been used for thousands of years as natural remedies and have exploded in popularity over the last couple of years in the health and wellness community. Many of them help increase your energy level naturally (and are caffeine-free), and some of them even boost your libido (bow chicka bow wow).

Some commonly used adaptogens are ashwagandha, maca, ginseng, reishi, astragalus, holy basil, bacopa monnieri, Chaga mushrooms, Cordyceps, and more.

Like many great things in life, adaptogens take a great deal of time to work, which is one of the reasons I add them to smoothies daily. This isn’t like taking a puff on the peace pipe and feeling the effects immediately, so you’ll need to slow your roll when it comes to adding them and changing them.

For best results, start by adding one adaptogen to your diet, and after 2 – 4 weeks, add one more if you would like. Or stick with one! If you’re using the powder form of an adaptogen, start with ½ a teaspoon, then increase to 1 teaspoon over time.

Interested in learning more about some of the most popular adaptogens? Check out Bulletproof’s article, 12 Best Adaptogens to Feel Less Stressed, Laser Focused, and More .

My Favorite Adaptogens:

As you will see in the two smoothie recipes here, I am a big fan of maca and ashwagandha. I’ve been using maca for over 4 years – in fact, you can read my article, 9 Reasons Why Maca Powder is Awesome and have a sip on my Aphrodisiac Smoothie.

While I’ve been a consumer of maca for many moons, I picked up ashwagandha as well about 6 months ago.

Ashwagandha has been known to help reduce stress, anxiety, cortisol (your stress hormone) and c-reactive protein. It may help improve memory and research suggests is may reverse neurological toxins that contribute to neurological disease.

Adding ashwagandha and maca to a smoothie gives it that calming effect boost and helps the adaptogens go down easy. You see, many adaptogens are not super palatable, ashwagandha being one of them for me. You can still taste it in the smoothie, but it’s a subtle flavor you grow accustomed to.

I also have a supply of 10 Mushroom Blend powder, which includes 10 adaptogenic mushrooms. I love the concept of this type of product to cover a range of health benefits, although I do recommend singling out each adaptogen, at least to start out, to observe any effects.

Protein Options:

I find using almond milk, almond butter, and yogurt yields the best flavor for your protein smoothie. I use coconut milk yogurt, which is lower in protein than regular yogurt, so keep the protein content in mind when choosing your yogurt.

You can also add protein powder – collagen peptides and hemp protein are my two favorites. You can even add a cooked egg. I know, it sounds crazy…but I’ve done it on multiple occasions (see my Blueberry Grape Protein Smoothie for example), and it actually works quite well! Simply scramble an egg and allow it to cool in the refrigerator before adding it to the blender if this is something of interest.

And yes, you have my permission to tell your friends I told you it’s acceptable to put a bloomin’ egg in your smoothie. Winky face.

I thought I’d share my two current adaptogenic protein smoothie go-tos. Keep in mind, you can change up your protein selections according to your protein needs, add more fruit if you’re cool with more fructose, and also change the adaptogens depending on the effect you’re going for.

I hope you enjoy these slurpable beverages…if you make them, feel free to report back and let me know what you think!

Here’s the green version:

Green Adaptogenic Protein Smoothie

Print

Instructions

Add all ingredients to a high-powered blender and blend until creamy. Pour into a glass and enjoy!

Recipe Notes

*I use dairy-free yogurt, but you can use any yogurt you'd like

**Use your favorite protein powder

Green Adaptogenic Protein Smoothie

Calories 413 Calories from Fat 216

Total Carbohydrates 44g 15%

* Percent Daily Values are based on a 2000 calorie diet.

…and for the blueberry version:

Blueberry Adaptogenic Protein Smoothie

Print

Instructions

Add all ingredients to a high-powered blender and blend until completely smooth. Pour into a glass and enjoy!

Recipe Notes

*I use dairy-free yogurt, but you can use any yogurt you'd like

**Use your favorite protein powder

Blueberry Adaptogenic Protein Smoothie

Calories 246 Calories from Fat 54

Total Carbohydrates 41g 14%

* Percent Daily Values are based on a 2000 calorie diet.

Source: https://www.theroastedroot.net/adaptogenic-protein-smoothie-2-ways/

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Yoga for Mind Sharpness to Increase Memory Power, Concentration in Studies

Regular inclusion of certain brain boosting supplements is found to be very effective to alleviate the difficulties due to nervous disorders like stress, depression and anxiety. Both diet and exercise plays a great role in the function to increase memory power. How many of you do yoga for mind sharpness?

For the best health advantage, it is generally suggested to do exercises for at least thirty minutes per day. Following are some among the best suggested brain boosting exercise by yoga practitioners so as to increase concentration in studies.

Halasana is one among the best yoga exercises that can improve the brain focus of user. This exercise is done by moving legs one eighty degree to the floor level. It assures increased thyroid function and enhanced brain focus naturally. Daily doing of this yoga exercise assure increased flexibility of joints and muscles.

Paschimottanasana is another exotic exercise that can promote the brain focus of user. It can be done early in the morning. You can do paschimothasana three to four times in a single yoga session. It improves spine strength and alleviates back pain troubles naturally.

Anulom vilom pranayama is one among the best breathing exercises that can be performed to improve brain focus of user. It supplies more oxygen to brain cells and counteract the effects due to aging. To get the best result, practice this yoga exercise for at least ten minutes per day.

Head stand pose is one among the best yoga exercises that can promote the blood supply to brain. Beginners are suggested to do this exercise with support. Those people suffering from thyroid troubles can also prefer this yoga exercise in their session.

Regular consumption of brahmi extract is found to be very effective to enhance brain power of user. Today, this herbal cure can be availed from online store in different forms like tea powders and capsules. Always make sure that you are selecting reliable product from store.

Bacopa monnieri is one among the herbal cures that can be added with natural supplements for poor memory. This herbal cure is a key ingredient in many among the products that treat poor brain focus. You can suggest this herbal cure to people under all age groups.

Shoulder stand pose is one among the best exercises to improve the brain metabolism of practitioner. Those people suffering from thyroid problems can do this exercise regularly. It boosts blood supply to brain and alleviates health risks naturally.

Ushtrasana is a safe exercise for all in search of a relief from poor brain metabolism. You can repeat this exercise three to four times in single yoga session. It assures enhanced blood supply to brain and alleviates health risks naturally.

Regular consumption of green tea is found to be beneficial to improve memory power of brain. Chamomile, holy basil and lemon balm are some among the best available green teas that can be availed from online stores.

Iron deficiency is one among the main factors that give rise to poor memory and low immunity. This condition can be alleviated by including iron rich foods in diet. Figs and raisins are some among the best recommended fruits to enhance memory focus.

Moringa Oleifera capsule is one among the best sold products to alleviate the difficulties due to toxin accumulation process in body. This herbal cure promotes memory and alleviates the difficulties to low oxygen supply to blood cells. You can make use of this product with any other supplement.

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Schizophrenia management through home remedies and natural cures

Schizophrenia management through home remedies and natural cures

This is a chronic and challenging brain disorder in which an individual is experiencing difficulties in making differences between imaginary things and reality things. The most common symptoms that are associated with schizophrenia are neglecting basic personal hygiene, emotional flatness, disorganized behavior, incoherent speech, abnormal motor behavior, thought disorders, hallucinations and delusions. Also schizophrenia is linked to suicidal behavior and thoughts. The exact cause for disorder is not known but it is believed that is a combination of environmental, psychological, physical and genetic factors. Also there are other factors that could lead to schizophrenia such as different brain chemistry, taking mind – altering drugs during young adulthood, pre – natal viral infections and stress during pregnancy. This serious disorder can be managed and controlled with proper treatment and support from family and friends. Also there are some home remedies which can help to reduce the number of schizophrenic episodes which depends on the severity of schizophrenia. This is a serious mental illness and it should be treated under expert supervision. Also it is highly recommended to get this condition diagnosed and treated professionally. Talk with your doctor before you start using some of the below mentioned home remedies for schizophrenia because we do not guarantee you that they will help you.

Schizophrenia treatment and natural cures

Exercise: It is very important to do regular exercises because it can help to maintain physical and mental well – being for people who suffer from schizophrenia. Also it can alleviate depression and anxiety and it will improve your mood. You should engage in at thirty minutes of moderate physical activity on daily basis. You can try training exercise, jogging or strength exercises or walking. Also yoga is considered as add – on therapy for schizophrenia because it can help to reduce psychotic symptoms, improve cognition and the quality of life and produce neurobiological changes.

Antioxidants: Antioxidant vitamins like Vitamin A, Vitamin C and Vitamin E are considered as very effective home remedies for reducing the severity of schizophrenia. Also it is known that the Vitamin C is anti – stress vitamin. There are some studies in which are said that the oxidative stress can be also a cause for schizophrenia. Antioxidants can help to neutralize free radicals and they can reduce the oxidative stress. You should include antioxidant – rich foods in your diet such as carrots, spinach, Indian gooseberry, oranges, lemons, strawberries and blueberries. Also you can take vitamin and multivitamin supplements. You need to talk with your doctor before you start taking supplements.

Brahmi: Brahmi is also known as bacopa. This is popular Ayurvedic medicine which can enhance the cognitive ability. There are some animal studies in which are shown that this natural cure can help to improve schizophrenia. It is not known the exact mechanism how this natural cure is doing this but it is believed that it can help to stabilize some chemicals in the brain. Also it exhibits neuroprotecive properties. You should take 500 mg of brahmi extract on daily basis for at least one month.

Fish oil: It is known fact that people who suffer from schizophrenia have lower levels of Omega – 3 fatty acids in their blood because it is associated with a depletion of certain fatty acids. Also fish oil supplements are rich in EPA (eicosapentaenoic acid) which can help to reduce the symptoms of schizophrenia. There was one study in 2010 in which was said that Omega – 3 PUFAs (polyunsaturated fatty acids) can help to risk the risk of developing psychotic illnesses. You should take 1 – 4 grams of fish oil supplements on daily basis. You need to talk with your doctor for the proper diagnosis, especially if you are taking medicines for cardiovascular disease, diabetes or blood thinning medications. Also you should include trout, sardine, salmon and other cold fish in your diet. Also you can eat seeds that have Omega – 3 fatty acids such as pumpkin seeds and flaxseeds.

Gingko Biloba: There are many studies about this home remedy in which are said that it can be used as an adjunctive treatment for schizophrenia because it can help to enhance the effectiveness of antipsychotics. Also it can protect against the neural damage that is caused by antipsychotics. The most common dosage of this home remedy is 360 mg of a standardized extract of Gingko Biloba daily divided in doses for up to sixteen weeks. You should talk with your doctor for the correct dosage of this home remedy.

schizophrenia medication and home remedies

Panax ginseng: This natural cure is considered as a very effective home remedy for improving concentration, thinking and memory. There was one study in 2008 in which was found that this natural cure can help to reduce some of the negative symptoms of schizophrenia in which is included lack of emotional expression (flat affect) in the patients. It is believed that this home remedy hits the same brain receptors as antipsychotic drugs. You should take 200 mg of Panax ginseng on daily basis in a period of several weeks after you have talked with your doctor. You should not confuse the Panax ginseng with the Siberian and American ginseng.

Chamomile: This home remedy has calming and soothing properties which can help to promote restful sleep and this is very helpful for people who suffer from schizophrenia. In one cup of hot water you should add one teaspoon of dried chamomile flowers. You should cover it and then allow it to steep for five minutes. You should strain this solution. You should drink it on daily basis in the evening.

Ashwagandha: This home remedy is very useful for anxiety, depression and other psychiatric disorders due to its antidepressant and anxiolytic effect. There was one study in 2013 in which was said that this herb can offer cholesterol and blood glucose lowering properties to combat the side effects of antipsychotics that are associated with higher incidence of metabolic syndrome. You should take 500 mg of ashwagandha supplement capsules, four times per day for at least one month.

Diet management: It I found that the gluten – free diet can help to reduce the symptoms of schizophrenia but these benefits were realized only in a specific subgroup of people. It is known fact that the gluten is component of some grains, especially wheat. There are also some studies on ketogenic diets which are showing promising results. This type of diet is low – carbohydrate and high – fat diet which is including protein foods. But there are many cases in which diet changes are not making a difference for people who suffer from schizophrenia. There should be done a lot more studies in the future to determine if there is some connection between schizophrenia and diet. Before you make any major changes to your diet, you need to speak with your doctor. You should not make a diet change to replace some medication.

Green cardamom: You can use the seeds of green cardamom as your natural treatment for schizophrenia because they are effective for the nervous system. You should steep one teaspoon of powdered cardamom seeds in one cup of hot water for five to ten minutes. You should strain it and then sweeten it with some sugar or honey. You should drink this home remedy two times per day.

Basil: It is known fact that the basil leaves have antioxidant properties and they can help to promote the brain functionality which can help to improve the symptoms of schizophrenia. You should steep a few basil leaves in hot water for about five minutes. You should strain it and sweeten it with honey. You should drink this home remedy two times per day.

Glycine: This is a protein building block or with other words said, it is an amino acid. Glycine works with the glutamine which can aid in the brain function. There are some studies in which are said that the high doses of glycine has boosts the efficacy of antipsychotic drugs which are used for the treatment of schizophrenia. But there are some exceptions. It is said that glycine can decrease the effectiveness of the drug called clozapine. This home remedy can decrease the negative symptoms of schizophrenia such as depression and flat affect. But there should be done a lot more studies in the future to determine the potential benefits of glycine.

Licorice powder: There are some minerals and compounds in the licorice which are very helpful for treating brain disorders. This is a very effective herb which can help to reduce anxiety and stress. You should add one teaspoon of licorice to hot water and let it stay there for 15 minutes. You should strain it and serve to the patient. If you consume this home remedy on daily basis and in the morning in empty stomach, then you will notice excellent results.

[henrieparker-blog]

How to Lose Thigh Fat Fast without Gaining Muscles Naturally?

At present, you can find a stunning array of fat loss pills to lose thigh fat fast. Selecting the right fat loss pill from store may not be an easy task for all. Best fat loss pill functions by expelling out toxins from body through urination. Let’s see here some among the exotic ways to lose thigh fat without gaining muscles. Do you like to drink dandelion root tea? It is one among the safe herbal cures to get skinny thigh. Compounds in this herbal cure are renowned for stimulating the functioning of liver and kidney cells. To get effective result, it is advised to drink a cup of dandelion root tea twice or thrice per day. To maximize result, you can also make use of rosemary leaf extract in drinking water. Today, you can easily get rosemary products from market in the form of oils and dry leaves. Hence feel free to make use of this remedy as per the need. High stress is a common cause of obesity and belly fat problems. You can reduce this condition by using rosemary oil for hair massaging. It decreases the formation of high stress and reduces the chance of getting obesity. Similar to rosemary leaf tea, you can also add turmeric as a weight loss promoting spice in food recipes that you consume. Curcumin, an active compound in turmeric is mainly responsible for this health benefit. For maximum health advantage, it is recommended to include kale in diet foods. Do you do regular exercises? If our answer is no, then never hesitate to start your daily exercising as soon as possible. Those people who do not wish to go to gym can go out for walk every day. If possible, feel free to make use of cinnamon powder in herbal teas that you prepare and consume. Majority of the obesity problems are formed due to high blood sugar problems. This condition can be easily alleviated by including cinnamon powder in daily diet. Similar to cinnamon powder, you can also make use of cardamom powder to improve the weight loss function in body. Excessive consumption of calorie is a main cause of many health troubles. This condition can be avoided by including whole grains in daily diet. Ragi, oats and wheat are some among the exotic whole grains that can be used to reduce body weight. Decrease in high stress condition can alleviate a wide range of health issues like excessive weight gain. For this purpose, you can make use of herbal extracts like Bacopa Monnieri. As per studies, compounds in this herbal extracts are found to be very effective to reduce the troubles due to stress, depression and anxiety. If possible, it is advised to make use of holy basil leaf tea daily. Consumption of holy basil tea can disintegrate the accumulated toxins from body. If possible, feel free to drink a cup of holy basil tea twice or thrice per day. InstaSlim capsule is one among the best sold products to treat fat accumulation problems in body. It is 100% herbal in composition. Those people in search of an ayurvedic cure to alleviate health troubles can definitely make use of this remedy as per the need.

Read about How to Lose Thigh Fat Fast?. Also know Herbal Fat Loss Slimming Pills. Read about Herbal Fat Burner Supplements for Women.

[supplements-1]

10 TRENDING SUPPLEMENTS FOR 2017

https://sites.google.com/site/supplementsvitaminsminerals/

No matter what goes on in the world, nutrition is a cornerstone of good health and well-being that can help us withstand whatever stresses come our way.

With that in mind, we consulted some of our favorite naturopathic and integrative doctors to get their take on some of this year's top trending supplements.

1. Magnesium

Magnesium is required for more than 300 different processes in the human body, such as helping to regulate blood pressure and blood sugar, energy production, and normal heart rhythm. A shortfall can lead to anxiety, sleeplessness, osteoporosis, muscle cramps, PMS, headaches, lack of energy, diabetes, and heart disease. Carolyn Dean, MD, ND, recommends magnesium supplements because our food is grown in depleted soil. "Many people don't realize that when the soil is depleted," she says, "then plants will not have an opportunity to take up magnesium."

2. B Vitamins

"We need B vitamins for cells to make energy," says Lise Alschuler, ND. However, she adds, "The reality is, most of us are energy-deficient." B vitamins are essential for converting food into fuel, and a deficiency can lead to symptoms ranging from confusion or nerve damage (lack of B12, especially in older people) to mood problems and skin disorders (lack of B6).

3. Probiotics

A healthy balance of gut bacteria reduces inflammation and helps to protect against infections, allergies, digestive problems, skin conditions, food cravings, weight gain, and autoimmune diseases. "The majority of the immune system lies around the gastrointestinal tract," says Chad Larson, NMD, DC. He recommends probiotic supplements because, as he puts it, "We have too many insults to our digestive tract." Culprits include bad food, lack of fermented foods, not enough fiber, and life stresses.

4. Protein Powders

For a quick breakfast or healthy snack, protein powders mixed with a healthy drink or smoothie or sprinkled on oatmeal or yogurt, can provide a clean protein boost. Plant protein powders are a simple way to transition to a more plant-based diet.

5. Curcumin and Turmeric

Curcumin is a key active ingredient in turmeric, the curry spice. "Aging is a process of cellular degeneration," says Kasra Pournadeali, ND. "Turmeric in our food and curcumin in supplements can help mitigate damage." By quelling inflammation, curcumin helps relieve pain from arthritis and other "-itis" conditions, reduces nerve damage from pollutants, and protects against inflammatory digestive conditions, neurological problems, and cancer.

6. Collagen

The "glue" in our bodies, collagen supports the structure of every tissue, including skin. Studies have found that type II collagen, such as BioCell, lubricates joints, and smooths wrinkles. Types I and III also support skin structure, as well as tendons and ligaments. Another type, known as UC II, protects joints and calms inflammation in athletes, physically active people, and those with arthritis.

7. Biotin & Keratin

Biotin and keratin help improve the strength of hair and nails. Both are available as supplements, sometimes with other nutrients in formulas to support hair and nails. Keratin is also a popular ingredient in hair care products.

8. CoQ10

Essential for the heart and other muscles to generate energy, CoQ10 levels drop after age 40, and supplements can help restore energy and protect the heart. In addition, the nutrient is depleted by statin medications. "A lot of people who take statins can get chronic, migrating muscle pain because of a depletion of CoQ10," says Larson. It can be remedied by taking supplemental CoQ10.

9. Adaptogenic Herbs

Adaptogens help restore balance, boost energy, and calm stress. Often found in formulas, they include ashwagandha, rhodiola, holy basil, bacopa, and maca.

10. Chlorella

This green superfood can help reduce body fat, lower cholesterol, and improve immunity. A concentrated form, known as Wasaka Gold, can lower blood pressure and help relieve fibromyalgia and ulcerative colitis.

Continue to read here:

https://www.betternutrition.com/news-flash/10-trending-supplements-2017

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[sherristockman]

How Bacopa Can Help Improve Your Cognitive Function Dr. Mercola Bacopa (Bacopa monnieri), or moneywort, is a popular herb in Ayurvedic medicine that has been used in India for over three centuries. The bacopa herb is commonly known as a nootropic herb, which means that it can help repair damaged neurons and improve brain function. Nootropics are usually said to have the ability to "unlock" the brain when it comes to creativity and cognitive drive.1 In India, the bacopa herb falls under the category of the "Medhya Rasayana" — herbs that have the ability to improve memory and intellect.2 This herb is also called "brahmi," together with the herb gotu kola. This was taken from the name of "Brahma," the creator of the universe in the Indian belief system. While the gotu kola herb shares the ability of the bacopa plant in improving cognition, these two can be easily differentiated based on their appearance.3 The gotu kola plant has fan-shaped leaves with slightly serrated edges, and produces purple to pink flowers.4 Bacopas, on the other hand, have succulent oblong leaves and white or light purple flowers.5 Bacopa monnieri also shares its name with the Bacopa caroliniana plant, which is widely cultivated in aquarium settings because of its blue flowers and aromatic leaves. The two plants are closely related, but the Bacopa monnieri variety is much more known for its medicinal properties rather than its ornamental and decorative characteristics.6 Aside from being a nootropic, bacopa is an adaptogen and diuretic as well. Continue reading to learn more about the health benefits you can acquire from this herb. Get These Impressive Health Benefits From Bacopa Bacopa monnieri offers an impressive list of health and nutritional benefits, which are usually credited to the alkaloids, saponins and sterols that this herb contains.7 These benefits include the following: ✓ May improve epilepsy symptoms. In Ayurvedic medicine, bacopa has been used to reduce the frequency of epileptic episodes. In one study, the herb's effect on the GABA receptors, which are responsible for maintaining and regulating neuronal excitation, was measured. An imbalance in these receptors causes the abnormal occurrence of seizures. The use of bacopa showed a decrease in GABA receptor activity, decreasing the frequency of seizures and epilepsy symptoms.8 ✓ Has antidepressant and antianxiety properties. Bacopa contains bacosaponin C and bacopasides, which were observed to show antidepressive properties in animal studies. In a human study, people over the age of 65 who used bacopa showed a decrease in both anxiety and depression.9 ✓ Promotes normal blood pressure. This herb has been observed to help in vascular muscle function and the complete utilization of nitric oxide. These two processes help in normalizing blood pressure.10 ✓ Functions as a nootropic. As mentioned above, bacopa can boost cognitive function and improve memory and creativity. It also helps in improving focus. ✓ May improve memory and information retention. In a study, subjects were given placebos and bacopa monnieri supplements. The individuals who were given the bacopa monnieri showed a higher ability to retain newly introduced information. Improved cognition was also observed in people who took bacopa regularly.11 ✓ Acts as an adaptogen. Bacopa has the ability to regulate the body's response to acute and chronic stress. In an animal study, rats were treated with bacopa monnieri and subjected to high amounts of stress. Their dopamine and serotonin levels were then measured, which showed that there were no observable decreases in both of these hormones.12 How Can the Bacopa Plant Be Used? The bacopa plant is available in the market in various forms. It's usually sold as an oil or powder, but is also available in capsule and liquid extracts, which are easier to assimilate and add to various foods.13 Bacopa has also been incorporated into the culinary world, and is now being used as an ingredient in meals. People who use bacopa in their diet have noted that it has a bitter taste, which may not be that appetizing for children.14 The taste, though, is just a minor characteristic because what you're actually aiming to get are the numerous health benefits it offers. As a supplement, however, taking bacoba in large amounts is ill-advised due to the fact that it may have a toxic effect on the body. The recommended dose for this herb is normally 300 milligrams per day, but people often have varying tolerance to supplements. Be sure that you get a health practitioner's advice on the prescribed dose.15 Here's How You Can Grow Your Own Bacopa Bacopa monnieri is a hydroponic plant, which means that it can grow without soil, and can even be cultivated in aquariums and other water-based planting systems. The good news is that bacopa does not need too much of your attention for it to grow. All it needs is an adequate source of water and enough light.16 When growing bacopa in a hydroponic environment, make sure that it gets enough light so as to avoid the lower parts of the bacopa plant from rotting. Bacopa can either be grown through seed planting or stem propagation. For stem propagation, here are the steps to help you grow your own bacopa in your backyard:17 1. Prepare the soil where you will be planting bacopa. This plant grows best in waterlogged areas and poorly drained soil. Plow the soil and thoroughly get rid of the weeds that can compromise the growth of bacopa. 2. Divide the area into plots and put in one or two irrigations. Moisten the soil a day before planting the bacopa cuttings. 3. Before removing the bacopa cuttings for transplantation, flood the nursery. Take care of the cuttings, making sure that you do not damage the stems and roots. Cuttings that are ready to be transplanted are usually about 6 to 8 centimeters (2.3 to 3.1 inches) long. 4. One day before planting, spread vermicompost on the surface of the plots. Flood the soil. 5. Transplant the cuttings in the wet soil, alloting 15-by-15 centimeter spaces in between. 6. Provide flood irrigation. Irrigation should be provided at three to four day intervals in order to provide enough water for these water-loving herbs. 7. Harvest the bacopa herb when it has thoroughly spread or covered the ground. Try These Tasty and Healthy Bacopa Recipes Once you get your hands on this herb, the next step is determining how you can add it to your diet. The good news is that there are numerous recipes available that use bacopa as the main ingredient, which means that you get the highest concentration of the minerals it offers. Here are a couple of recipes that you can follow:18,19 Brahmi Pesto Ingredients: 1 cup cashews, soaked overnight and drained 1/2 packed cup basil leaves 1/2 cup packed brahmi/bacopa Juice of 1 lemon 1 teaspoon Himalayan salt 50 milliliters (1.69 ounces) water Procedure: 1. Combine all ingredients in a high-speed blender. 2. Blend until smooth. 3. Transfer to a jar and keep refrigerated. This will last up for up to three days. Brahmi with Lentils (Vallarai Keerai Kootu) Ingredients: 1 to 2 cups tightly packed bacopa leaves 3/4 cup mung beans 1/4 teaspoon turmeric powder 1 teaspoon homemade ghee 2 teaspoon coconut oil 1 teaspoon mustard seeds 1 dried red chili 1 teaspoon black lentils 1 teaspoon chickpeas A pinch of asafetida 1/2 teaspoon cumin seeds 5 to 6 curry leaves Himalayan salt to taste Lemon juice, freshly squeezed Procedure: 1. In a pressure cooker, pour 2 cups of water. Add the lentils and turmeric powder. Cook for about 10 minutes or until done. Set aside. 2. Wash the greens with cold water. Make sure that the leaves are clean and free from dirt. Blend the leaves in a food processor or a blender until it becomes a coarse paste. 3. Using a pan, heat the coconut oil and ghee on low-medium heat. Add the mustard seeds to the coconut oil and ghee mixture. Once the mustard seeds start popping, add the red chili, mung beans, chickpeas, asafetida, black lentils and cumin seeds. 4. Add the bacopa puree and cook until the raw smell is gone. Add the Himalayan salt to taste. 5. Add the cooked lentils and mix until thoroughly combined. If the mixture is too thick, feel free to add a little water until you get your desired consistency. 6. Add lemon juice to taste. Serve. What Is Bacopa Oil? Bacopa oil, or brahmi oil, is commonly sold in natural food and health stores. It is usually mixed with either sesame oil or coconut oil to dilute its concentration. This herbal oil has been used to help with the maintenance of certain conditions and has been observed to improve alopecia areata (hair loss), dandruff, anxiety, insomnia and stress. Because of the limited studies that back the use of this oil, it's not yet determined if it can improve certain health conditions when ingested regularly. If you're planning on using bacopa oil therapeutically, make sure that you consult a clinical practitioner for the right dose.20 Bacopa Contraindications and Possible Side Effects The intake and use of this herb should be avoided by pregnant and breastfeeding women so as to avoid possible ill effects. While there are no studies that prove that bacopa causes side effects, people have observed that excessive intake of bacopa may lead to stomach upset, diarrhea and nausea. To avoid the risk of suffering from these adverse effects, it would be a good idea to gauge your tolerance for this herb. Start with the lowest possible dose and build up your threshold. It's highly recommended to use this herb in moderation, just like other herbs.

[charlesdunbar-blog]

10 Trending Supplements for 2017.

http://www.charlesvitamins.com/

10 Trending Supplements for 2017.

No matter what goes on in the world, nutrition is a cornerstone of good health and well-being that can help us withstand whatever stresses come our way.

With that in mind, we consulted some of our favourite naturopathic and integrative doctors to get their take on some of this year's top trending supplements.

1. Magnesium

Magnesium is required for more than 300 different processes in the human body, such as helping to regulate blood pressure and blood sugar, energy production, and normal heart rhythm. A shortfall can lead to anxiety, sleeplessness, osteoporosis, muscle cramps, PMS, headaches, lack of energy, diabetes, and heart disease. Carolyn Dean, MD, ND, recommends magnesium supplements because our food is grown in depleted soil. "Many people don't realize that when the soil is depleted," she says, "then plants will not have an opportunity to take up magnesium."

2. B Vitamins

"We need B vitamins for cells to make energy," says Lise Alschuler, ND. However, she adds, "The reality is, most of us are energy-deficient." B vitamins are essential for converting food into fuel, and a deficiency can lead to symptoms ranging from confusion or nerve damage (lack of B12, especially in older people) to mood problems and skin disorders (lack of B6).

3. Probiotics

A healthy balance of gut bacteria reduces inflammation and helps to protect against infections, allergies, digestive problems, skin conditions, food cravings, weight gain, and autoimmune diseases. "The majority of the immune system lies around the gastrointestinal tract," says Chad Larson, NMD, DC. He recommends probiotic supplements because, as he puts it, "We have too many insults to our digestive tract." Culprits include bad food, lack of fermented foods, not enough fiber, and life stresses.

4. Protein Powders

For a quick breakfast or healthy snack, protein powders mixed with a healthy drink or smoothie or sprinkled on oatmeal or yogurt, can provide a clean protein boost. Plant protein powders are a simple way to transition to a more plant-based diet.

5. Curcumin and Turmeric

Curcumin is a key active ingredient in turmeric, the curry spice. "Aging is a process of cellular degeneration," says Kasra Pournadeali, ND. "Turmeric in our food and curcumin in supplements can help mitigate damage." By quelling inflammation, curcumin helps relieve pain from arthritis and other "-itis" conditions, reduces nerve damage from pollutants, and protects against inflammatory digestive conditions, neurological problems, and cancer.

6. Collagen

The "glue" in our bodies, collagen supports the structure of every tissue, including skin. Studies have found that type II collagen, such as BioCell, lubricates joints, and smooths wrinkles. Types I and III also support skin structure, as well as tendons and ligaments. Another type, known as UC II, protects joints and calms inflammation in athletes, physically active people, and those with arthritis.

7. Biotin & Keratin

Biotin and keratin help improve the strength of hair and nails. Both are available as supplements, sometimes with other nutrients in formulas to support hair and nails. Keratin is also a popular ingredient in hair care products.

8. CoQ10

Essential for the heart and other muscles to generate energy, CoQ10 levels drop after age 40, and supplements can help restore energy and protect the heart. In addition, the nutrient is depleted by statin medications. "A lot of people who take statins can get chronic, migrating muscle pain because of a depletion of CoQ10," says Larson. It can be remedied by taking supplemental CoQ10.

9. Adaptogenic Herbs

Adaptogens help restore balance, boost energy, and calm stress. Often found in formulas, they include ashwagandha, rhodiola, holy basil, bacopa, and maca.

10. Chlorella

This green superfood can help reduce body fat, lower cholesterol, and improve immunity. A concentrated form, known as Wasaka Gold, can lower blood pressure and help relieve fibromyalgia and ulcerative colitis.

[homeremedynaturalcure]

Schizophrenia management through home remedies and natural cures

Schizophrenia management through home remedies and natural cures

This is a chronic and challenging brain disorder in which an individual is experiencing difficulties in making differences between imaginary things and reality things. The most common symptoms that are associated with schizophrenia are neglecting basic personal hygiene, emotional flatness, disorganized behavior, incoherent speech, abnormal motor behavior, thought disorders, hallucinations and delusions [1]. Also schizophrenia is linked to suicidal behavior and thoughts. The exact cause for disorder is not known but it is believed that is a combination of environmental, psychological, physical and genetic factors. Also there are other factors that could lead to schizophrenia such as different brain chemistry, taking mind – altering drugs during young adulthood [2], pre – natal viral infections and stress during pregnancy. This serious disorder can be managed and controlled with proper treatment and support from family and friends. Also there are some home remedies which can help to reduce the number of schizophrenic episodes which depends on the severity of schizophrenia. This is a serious mental illness and it should be treated under expert supervision. Also it is highly recommended to get this condition diagnosed and treated professionally. Talk with your doctor before you start using some of the below mentioned home remedies for schizophrenia because we do not guarantee you that they will help you.

Schizophrenia treatment and natural cures

Exercise: It is very important to do regular exercises because it can help to maintain physical and mental well – being for people who suffer from schizophrenia. Also it can alleviate depression and anxiety and it will improve your mood. You should engage in at thirty minutes of moderate physical activity on daily basis. You can try training exercise, jogging or strength exercises or walking. Also yoga is considered as add – on therapy for schizophrenia because it can help to reduce psychotic symptoms, improve cognition and the quality of life and produce neurobiological changes. Antioxidants: Antioxidant vitamins like Vitamin A, Vitamin C and Vitamin E are considered as very effective home remedies for reducing the severity of schizophrenia. Also it is known that the Vitamin C is anti – stress vitamin [3]. There are some studies in which are said that the oxidative stress can be also a cause for schizophrenia. Antioxidants can help to neutralize free radicals and they can reduce the oxidative stress. You should include antioxidant – rich foods in your diet such as carrots, spinach, Indian gooseberry, oranges, lemons, strawberries and blueberries. Also you can take vitamin and multivitamin supplements. You need to talk with your doctor before you start taking supplements. Brahmi: Brahmi is also known as bacopa. This is popular Ayurvedic medicine which can enhance the cognitive ability. There are some animal studies in which are shown that this natural cure can help to improve schizophrenia. It is not known the exact mechanism how this natural cure is doing this but it is believed that it can help to stabilize some chemicals in the brain. Also it exhibits neuroprotecive properties. You should take 500 mg of brahmi extract on daily basis for at least one month. [4] Fish oil: It is known fact that people who suffer from schizophrenia have lower levels of Omega – 3 fatty acids in their blood because it is associated with a depletion of certain fatty acids. Also fish oil supplements are rich in EPA (eicosapentaenoic acid) which can help to reduce the symptoms of schizophrenia. There was one study in 2010 in which was said that Omega – 3 PUFAs (polyunsaturated fatty acids) can help to risk the risk of developing psychotic illnesses [5]. You should take 1 – 4 grams of fish oil supplements on daily basis. You need to talk with your doctor for the proper diagnosis, especially if you are taking medicines for cardiovascular disease, diabetes or blood thinning medications. Also you should include trout, sardine, salmon and other cold fish in your diet. Also you can eat seeds that have Omega – 3 fatty acids such as pumpkin seeds and flaxseeds. Gingko Biloba: There are many studies about this home remedy in which are said that it can be used as an adjunctive treatment for schizophrenia because it can help to enhance the effectiveness of antipsychotics [6]. Also it can protect against the neural damage that is caused by antipsychotics. The most common dosage of this home remedy is 360 mg of a standardized extract of Gingko Biloba daily divided in doses for up to sixteen weeks. You should talk with your doctor for the correct dosage of this home remedy.

schizophrenia medication and home remedies

Panax ginseng: This natural cure is considered as a very effective home remedy for improving concentration, thinking and memory. There was one study in 2008 in which was found that this natural cure can help to reduce some of the negative symptoms of schizophrenia in which is included lack of emotional expression (flat affect) in the patients [7]. It is believed that this home remedy hits the same brain receptors as antipsychotic drugs. You should take 200 mg of Panax ginseng on daily basis in a period of several weeks after you have talked with your doctor. You should not confuse the Panax ginseng with the Siberian and American ginseng. Chamomile: This home remedy has calming and soothing properties which can help to promote restful sleep and this is very helpful for people who suffer from schizophrenia. In one cup of hot water you should add one teaspoon of dried chamomile flowers. You should cover it and then allow it to steep for five minutes. You should strain this solution. You should drink it on daily basis in the evening. Ashwagandha: This home remedy is very useful for anxiety, depression and other psychiatric disorders due to its antidepressant and anxiolytic effect. There was one study in 2013 in which was said that this herb can offer cholesterol and blood glucose lowering properties to combat the side effects of antipsychotics that are associated with higher incidence of metabolic syndrome [8]. You should take 500 mg of ashwagandha supplement capsules, four times per day for at least one month. Diet management: It is found that the gluten – free diet can help to reduce the symptoms of schizophrenia but these benefits were realized only in a specific subgroup of people. It is known fact that the gluten is component of some grains, especially wheat. There are also some studies on ketogenic diets which are showing promising results. This type of diet is low – carbohydrate and high – fat diet which is including protein foods. But there are many cases in which diet changes are not making a difference for people who suffer from schizophrenia. There should be done a lot more studies in the future to determine if there is some connection between schizophrenia and diet. Before you make any major changes to your diet, you need to speak with your doctor. You should not make a diet change to replace some medication. Green cardamom: You can use the seeds of green cardamom as your natural treatment for schizophrenia because they are effective for the nervous system. You should steep one teaspoon of powdered cardamom seeds in one cup of hot water for five to ten minutes. You should strain it and then sweeten it with some sugar or honey. You should drink this home remedy two times per day. Basil: It is known fact that the basil leaves have antioxidant properties and they can help to promote the brain functionality which can help to improve the symptoms of schizophrenia. You should steep a few basil leaves in hot water for about five minutes. You should strain it and sweeten it with honey. You should drink this home remedy two times per day. Glycine: This is a protein building block or with other words said, it is an amino acid. Glycine works with the glutamine which can aid in the brain function. There are some studies in which are said that the high doses of glycine has boosts the efficacy of antipsychotic drugs which are used for the treatment of schizophrenia [9]. But there are some exceptions. It is said that glycine can decrease the effectiveness of the drug called clozapine [10]. This home remedy can decrease the negative symptoms of schizophrenia such as depression and flat affect. But there should be done a lot more studies in the future to determine the potential benefits of glycine. Licorice powder: There are some minerals and compounds in the licorice which are very helpful for treating brain disorders. This is a very effective herb which can help to reduce anxiety and stress. You should add one teaspoon of licorice to hot water and let it stay there for 15 minutes. You should strain it and serve to the patient. If you consume this home remedy on daily basis and in the morning in empty stomach, then you will notice excellent results. References: [1] Fioravanti M, Bianchi V, Cinti ME. Cognitive deficits in schizophrenia: an updated metanalysis of the scientific evidence. BCM Psychiatry. 2012;12:64. [2] Andreae LC. Cannabis use and schizophrenia: Chicken or egg? Science Translational Medicine. 2018;10(460). [3] Han QQ, Shen TT, Wang F, et al. Preventive and therapeutic potential of Vitamin C in mental disorders. Current Medical Science. 2018;38(1):1-10. [4] Stough C, Singh H, Zangara A. Mechanisms, efficacy, and safety of Bacopa monnieri (Brahmi) for cognitive and brain enhancement. Evidence-based Complementary and Alternative Medicine. 2015;2015:717605. [5] Amminger GP, Schafer MR, Papageorgiou K. Long-chain ω-3 fatty acids for indicated prevention of psychotic disorders: A randomized, placebo-controlled trial. Archives of General Psychiatry. 2010;67(2):146-154. [6] Atmaca M, Tezcan E, Kuloglu M, et al. The effect of extract of ginkgo biloba addition to olanzapine on therapeutic effect and antioxidant enzyme levels in patients with  schizophrenia. Psychiatry and Clinical Neurosciences. 2005;59:652-656. [7] Laino C. Ginseng may help treat schizophrenia: Study shows herbal preparation may help reduce hard-to-treat symptoms. WebMD. 2008. Retrieved from https://www.webmd.com/schizophrenia/news/20080508/ginseng-may-help-treat-schizophrenia#1. [8] Agnihotri AP, Sontakke SD, Thawani VR, et al. Effects of Withania somnifera in patients of schizophrenia: A randomized, double blind, placebo controlled pilot trial study. Indian Journal of Pharmacology. 2013;45(4):417-418. [9] Heresco-Levy U, Javitt DC, Ermilov M, et al. Efficacy of high-dose glycine in the treatment of enduring negative symptoms of schizophrenia. Archives of General Psychiatry. 1999;56(1):29-36. [10] Potkin SG, Jin Y, Bunney BG, et al. Effect of clozapine and adjunctive high-dose glycine in treatment-resistant schizophrenia. The American Journal of Psychiatry. 1999;156(1):145-7.