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7 Effective Natural Plant-Based Supplements For Better Clarity, Focus, and Overall Health and Wellbeing

Emma Caplan
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7 Effective Natural Plant-Based Supplements For Better Clarity, Focus, and Overall Health and Wellbeing

If you’re like many Americans, you’re incredibly busy with a lot on your plate each and every day – sometimes, too much. This means it’s only natural to prioritize certain things over others, and, unfortunately, sometimes this might include getting enough balanced, nutrient-dense fresh, whole foods. The solution? Quality plant-based supplements that give your body all the vitamins and minerals it needs, without the time and effort it takes to prep and cook.  [This article, “7 Effective Natural Plant-Based Supplements For Better Clarity, Focus, and Overall Health and Wellbeing” was originally published in NewsHealthWatch]

Now, it’s important to know that not all vitamins and minerals are equal, and your body can absolutely tell the difference between synthetic and plant-based supplements. There’s good reason you likely won’t notice much change in your energy or appearance after taking some cheaper, synthetic supplements – many of them contain fillers, chemicals, or other artificial substances, and the good stuff that’s left may not sufficiently absorb into your body.

This is where plant-based supplements can be a game-changer. And no, they’re not just for those on vegetarian or vegan diets. It just so happens that many plant-based supplements contain natural, organic, whole-food sources your body needs daily. So, take the time to read labels, just as you would with the food you buy. And, in the meantime, read on to learn more about plant-based supplements and how they can truly benefit you.

What are plant-based supplements?

Plant-based supplements are dietary alternatives made from non-animal products like fruits, vegetables, seeds, nuts, bark, spices, leaves, flowers, and other ingredients. These types of supplements are often initially created from a plant or ingredient that naturally contains a high amount of the nutrient being sought. Then, different methods are used to extract that nutrient and create a supplement offering the complete Recommended Dietary Allowance (RDA) of many vitamins and minerals.

You’ll find plant-based supplements come in different forms – just like their synthetic supplement counterparts. These include powders, swallowable capsules, chewable tablets, gummies, liquids, and more. Each supplement will have its own specific instructions for method, frequency, and quantity of consumption, so be sure to follow the instructions explicitly on any supplement you choose to take.

Plant-based supplement ingredients

There are way too many possible ingredients to include in plant-based supplements, but we’ve provided a few of the most common ones along with some background information, below.

Vitamin B12 (cobalamin)

Vitamin B12 is needed for our normal nervous system function, DNA synthesis, and homocysteine metabolism. When we don’t have enough vitamin B12, blood cells change and hematological and neurological symptoms can occur, like neuropathy and anemia. Since B12 is most often found in animal products, those on a plant-based diet need to find it in B12-rich foods like nutritional yeast, non-dairy milk, or vegan supplements.

Typical dosage for adults (over 14): 2.4 mcg

Possible side effects: High doses over 1,000 mcg have been linked to complications in those with kidney disease. As well, very high blood levels of B12 in pregnant women were later connected with high autism risk in their kids.

Lion’s mane (Hieracium Erinaceus mushroom)

The lion’s mane mushroom grows wild throughout much of the world in a group of small, white tubes resembling a hedgehog. Their origin is traced back to ancient China where they were brewed into a tea made to maintain mental clarity or sharpness. This mental power comes from the β-glucan polysaccharides, water-soluble compounds.

According to studies, these polysaccharides have anti-cancer, antioxidant, immuno-modulating, hypolipidemic, anti-hypertensive, anti-microbial, anti-diabetic, neuro-protective, and wound-healing properties. They support the brain and improve memory by keeping damaging compounds out while maintaining or boosting neural connectivity, and they’ve helped to improve motor control in areas of the body that suffered nerve damage.

Typical dosage for adults: Undetermined (follow product label), but potentially safe in a dose of 1 gram per day for 16 weeks.

Possible side effects: Any side effects are mild and can include stomach discomfort.

Omega-3 fatty acids (omega-3 oils, ω−3 fatty acids, or n−3 fatty acids)

The omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) benefit the heart and the brain, by improving cardiovascular health and reducing inflammatory and chronic disease. You’ll find plenty of omega-3 fatty acids in fish like salmon, walnuts, flax, chia and hemp seeds, seaweed, and flax, walnut, and hemp oils. Omega-3 supplements, like algae oil, are great for anyone looking to avoid these foods or with high inflammation levels.

Typical dosage for adults: Most health organizations agree that at least 250–500 mg daily of EPA and DHA combined is healthy for most adults.

Possible side effects: You might experience nausea, an upset stomach, loose stools, and/or a fishy taste in your mouth or smell on your breath.

Ginkgo Biloba tree leaves (maidenhair)

For thousands of years, Ginkgo biloba tree leaves have been used in Chinese medicine mainly for cognitive support in ADHD, autism, anxiety, addiction, dementia, and schizophrenia, along with support for asthma, circulatory disorders, vertigo, and tinnitus. Ginkgo acts as an antioxidant, and its benefits to the brain come from the trigger of multiple compounds increasing the blood flow, along with the monoamine oxidase inhibitor kaempferol.

Typical dosage for adults: There isn’t a standardized dosage for ginkgo, but many health experts deem 120–240 mg in several doses throughout the day to be safe.

Possible side effects: You could experience dizziness, headaches, nausea, stomach discomfort, diarrhea, or a rash or allergic reaction. As well, Ginkgo might interact negatively with some medications including by causing bleeding, so be sure to consult with your health practitioner before taking this supplement.

Iron (Fe)

Iron produces energy, facilitates oxygen movement, and contributes to our development and growth. In fact, those with iron deficiencies can suffer from fatigue, weakness, or anemia. it’s important to note you won’t get as much iron from plant-based diets as you would from meat products – in fact, vegans need about 1.8 times the amount of iron that non-vegans do. females need more iron than males, as well, since they lose more iron during menstruation.

Typical dosage for adults: Adult females need about 18 mg of iron per day, while the amount for adult males is 8 mg daily. Iron dosage varies by person, so you should talk to your doctor about the right amount for you. Some people need a supplement daily while others get better absorption every other day.

Possible side effects: You might experience side effects from iron supplements such as vomiting, nausea, constipation, dark stools, or diarrhea.

Sage (salvia officinalis)

Sage dates back to the Mediterranean Sea area during pre-Roman times. Used as a diuretic, local anesthetic, and way to stop bleeding, it was widely known as the “holy herb” when Romans appeared on the scene. The herb’s rich flavor from various compounds is what caused the shift from medicinal to cooking ingredient. Over the years, sage has been found to help with memory, attention, reasoning, evaluation and judgment, decision making, and problem-solving. The compounds in sage produce anti-inflammatory, antidepressant, neurotrophic, cholinergic, antioxidant, and anxiolytic, effects on the brain and reduce damage from amyloid-β peptide clusters of Alzheimer’s.

Typical dosage for adults: In supplements or medicine, sage is usually taken in 280-1500 mg doses.

Possible side effects: Sage is potentially unsafe if taken in high doses or for a long time. This is because some sage species, including common sage, have a chemical called thujone which, in large quantities, can damage the nervous system and liver and cause seizures.

Protein (polypeptides)

No matter who you are or what type of lifestyle you lead, you need a certain amount of protein – which is the main structural aspect of the body’s cells. Protein comprises amino acids, which are small, organic compounds used for many of the body’s functions like muscle repair and growth. You’ll find protein in many plant-based foods like beans, tofu, and tempeh, but protein supplements are a quick, simple way to get the protein level your body needs, especially if you’re quite active.

Typical dosage for adults: For the average adult who’s at a healthy weight and doesn’t exercise or lift weights too much, about 0.36–0.6 grams per pound is about right.
Possible side effects: Intaking a reasonably high amount of protein hasn’t shown to have adverse effects on healthy adults trying to maintain or improve their health.

Natural Plant-Based Supplements, health, focus, supplements

Why take plant-based supplements?

You’ll find many benefits from taking plant-based supplements that are minimally processed, particularly instead of synthetic minerals and vitamins. Here are just a few.

Good bioavailability

The ease with which your body absorbs certain nutrients is called bioavailability, and it’s been found that healthy, whole plant foods provide a great base for this – supplements included. Our bodies are well-equipped to handle plant-based supplements because they’ve evolved to easily identify and use nutrients from plant sources found in nature over many centuries, and the body naturally distinguishes between synthetic and natural ingredients. This study, for example, found that natural supplements sustained longer than synthetic ones and decreased levels of oxidative stress.

Reduced risk of toxicity

Sometimes, there can be too much of a good thing, including minerals. The great thing about plant-based supplements is they often have a lower mineral toxicity risk than animal-sourced or synthetic equivalents. For example, this is the case with plant-based iron supplements.

Source of nutrients that may be lacking

Many vegetarians and vegans suffer from vitamin deficiencies because they don’t get the many minerals and vitamins found in eggs, meat, and dairy. So, it’s a good idea to take plant-based supplements. Here’s how this works: Plants have a full range of vitamins, phytonutrients, minerals, and aromatic oils, which often work together to be effective. By not isolating compounds, you’ll benefit from the properties and nutrients of many plant-based compounds at once, which you often won’t find in synthetic supplements. These include plant pigments like flavonoids and chlorophyll, aromatic compounds like sulforaphane, enzymes like protease, and many others.

Totally natural

A huge benefit of plant-based supplements is there’s no mystery to what’s inside them as they typically don’t contain toxic chemicals, synthetic fillers, or artificial sweeteners, unlike what their synthetic counterparts are often made with. Often, you’ll recognize the natural scent of a plant-based supplement’s center.

Natural Plant-Based Supplements, health, focus, supplements

Top 7 plant-based supplements to help boost your brain cells and improve your wellbeing

1. For cognitive health: The Brain Pill

Medicine Man Plant Co.’s The Brain Pill is designed to keep your brain sharp. It includes botanical benefits found from the study of ancient neuro-booster plants and mushrooms and cognitive enhancers, including:

  • lion’s mane mushroom extract (750mg), for memory support, cognition, and neuron health,
  • ginkgo (750mg), which promotes blood flow to the brain and is chock-full of antioxidants, and
  • sage (300mg), which helps with mental alertness, focus, and calm.

This supplement is designed by patent owner Dr. Mark Merriwether Vorderbruggen, Ph.D. chemist, author, and renowned medicinal plant forager. It’s completely harvested and sourced responsibly, non-GMO, and tested for heavy metals and pesticides by a third party. As well, Medicine Man Plant Co. sets out to find the world’s ancient plant wisdom that has kept humans going for hundreds and hundreds of years. With no Tribal affiliation or limit to the plants or world regions they work with, you know that unbiased expertise and experience goes into every supplement.

Now, there’s a good chance this type of supplement is new for you, and you might be unsure about it – which is completely understandable. So, what’s nice is that Medicine Man stands behind their products and is completely confident in The Brain Pill, meaning if you’re not satisfied for any reason, all you need to do is reach out to them and they’ll work with you to resolve any concerns.

2. For protein: Vega Sport Premium

With a whopping 30g of protein from various plant sources, 5g of branched-chain amino acids, and plenty of probiotics, this nutritious protein powder from Vega will help you rebuild muscle and recover fully after those intense workouts. It contains zero added sugar and just 6g of carbs, and with a tasty, natural, and creamy, tart cherry flavor, you’ll almost forget you’re taking a supplement instead of a milkshake!

3. For overall nutrients: One Daily

MegaFood’s One Daily is a multivitamin and mineral supplement designed to deliver the nutrition needed to support your overall health and well-being. The multivitamin comes in a convenient single pill you take daily that contains actual food (e.g. carrots) along with the minerals and vitamins your body needs (e.g. vitamins D3, B, C, E, and others). Bonus: you can take this one on an empty stomach.

4. For anxiety relief: Full Spectrum CBD Oil

If you regularly experience stress, mood swings, or even inflammation, you might not have thought about plant-based supplements as a solution. But you may want to since the Full Spectrum CBD Oil from Nuvita truly helps to balance out your body with ingredients like Cannabidiol (CBD), Cannabigerol (CBG), Cannabinol (CBN), and Cannabichromene (CBC) along with naturally-occurring terpenes. The non-GMO, CO2 extracted oil contains organically-grown hemp and less than 0.3% THC, and organic coconut oil.

5. For heart, joint, and overall wellbeing: omega-3 potency+

Don’t be one of the majority of Americans who don’t get enough omega-3 in their day-to-day life. Your brain, heart, joint, immune, and overall health is simply too important. What can help is two of Mind Body Green’s sustainably-sourced omega-3 potency+ gelcaps, with their 1,500 mg of the marine omega-3s EPA and DHA. This supplement is third-party certified for authenticity of the fish oil species and origin (and don’t worry – the aftertaste is removed with a bit of organic lemon oil!)

6. For gut health: Prebiotic

The Prebiotic probiotic supplement from Performance Lab is a 2-in-1 probiotic and soluble fiber supplement that helps with metabolic and microbiome performance. It increases the bifidobacterium probiotics in your gut to encourage regularity, digestive health, and overall comfort. As well, the supplement aids with gauging your nutrition and helps with losing fat and boosting immunity.

7. For energy: B12

We all need water-soluble Vitamin B-12 to produce energy from proteins and fats as well as maintain a healthy nervous system. These chewable lozenges from NOW are ideal as a B-12 alternative for those on plant-based diets because when the vitamin is stored in the liver, the only dietary sources available are meat and dairy products. You can rest assured you’re getting a high-quality supplement, too, since NOW has NPA A-rated GMP certification, meaning that all elements of their manufacturing process have been checked, including potency, stability, and product formulation.

So, while there are many highly beneficial ingredients in plant-based supplements, it’s important to understand where you’re at on your health and wellness journey and what your body might be lacking. The ingredients we’ve covered here – Vitamin B12, lion’s mane, omega-3 fatty acids, Ginkgo Biloba tree leaves, iron, sage, and protein – only scratch the surface of what’s out there.

No matter what you determine your body needs, know that a quality, reputable brand like Medicine Man Plant Co. that stands behind its products and cares about its customers offers a wide range of products to support your health and wellbeing. They know where each and every ingredient comes from and why it’s used in their supplements – something not every company can say.

Wherever your health goals take you, understanding the fundamentals of good plant-based supplements and what your body needs in terms of vitamins, minerals, and other nutrients is an important foundation you can always come back to and build on.

Further reading:

NIH: Neurotrophic properties of the Lion’s mane medicinal mushroom

NIH: A Systematic Review and Meta-Analysis of Ginkgo biloba in Neuropsychiatric Disorders

NIH: Salvia (Sage): A Review of its Potential Cognitive-Enhancing and Protective Effects

Healthline: Supplements for Vegans

Disclaimer

Important Note: The information contained in this article is for general informational purposes only, and should not be construed as health or medical advice, nor is it intended to diagnose, prevent, treat, or cure any disease or health condition. Before embarking on any diet or program of nutritional supplementation, it is advisable to consult your healthcare professional in order to determine its safety and probable efficacy in terms of your individual state of health.

Optimize Your Brain Health By Improving Your Gut Health

Helen Jahn
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Optimize Your Brain Health By Improving Your Gut Health

While it has long been known that gastrointestinal disorders and brain disorders are linked in some way, it is only in recent years that scientists have seriously considered a direct causal link between the gut and the brain.  We have long known that people with irritable bowel syndrome (IBS) are often depressed, people on the autism spectrum often suffer from digestive issues, and Parkinson’s patients may have constipation, but serious investigations into the gut-brain connection did not begin until after a 2004 Japanese study drew a causative link between the gut microbiomes of mice and their responses to stress.  [This article, “Optimize Your brain Health By Improving Your Gut Health” was originally published in Newshealthwatch.]

In later years, this study gained fame as the beginning of a new field of research.  New evidence now connects gut health to mood, behavior, and cognition.  A wave of investigations into the gut-brain connection draws some surprising conclusions about how intimately your gut is connected to your mental health.  It is now clearer than ever before that gut health promotes brain health, and just a few healthy habits can help boost your mood, clear your mind, and help you feel calm.  Keep reading to learn some basic guidelines for good gut health.

The Gut Microbiome: A universe in miniature

Scientists estimate that there are about 30 trillion human cells in the body and 40 trillion bacteria.  Other microbes such as yeast and fungi coexist with your gut bacteria, and altogether these make up the gut microbiome.  The gut microbiome is found primarily in a pocket of the large intestine called the cecum, and it contains up to 1,000 different species of bacteria that collectively weigh 2-5 pounds.  

The gut microbiome begins to take shape in the womb, with a critical period of gastrointestinal (GI) development occurring immediately after birth.  Breastfed infants have higher levels of good bacteria and certain immune cells, as helpful prebiotics are transferred through human breast milk.  The causative relationship between diet and composition of gut microbiota persists throughout life.

Gut bacteria perform a wide range of functions.  They extract vitamins from the food that you eat, regulate digestion and metabolism, program the immune system, maintain the gut wall that protects the body from invaders, block harmful microbes, and produce chemicals that defend the body against pathogens.  The balance of microbes in your gut can influence your immune system, the ability of the body to regulate homeostasis, the aging process, and according to recent research, your mental health.       

Dysbiosis: A disruption in your gut

Antibiotics, stress, and changes in diet can all change the human microbiome, leading to a dysregulated state called dysbiosis.  Gut dysbiosis is essentially an imbalance between the good bacteria and bad bacteria in your gut.  Harmful microbes may cause inflammation and weight gain, or they may produce gas and other chemicals responsible for the symptoms of bowel disorders like irritable bowel syndrome (IBS).   

In some cases, dysbiosis changes the permeability of the intestinal membrane, allowing bacteria, their products, and other molecules to leak into the blood.  This condition is known as leaky gut syndrome.  The toxins that enter your bloodstream from a leaky gut trigger an inflammatory response in the body.  Increased intestinal permeability has been shown to cause disruptions in the immune system like those seen in a range of disorders, including inflammatory bowel disease (IBD), asthma, diabetes, and psychiatric disorders like depression and autism.  More immediate symptoms of leaky gut syndrome include digestive issues, brain fog, fatigue, headaches, and skin changes.        

brain health, brain, gut health

How your mental health and mood can affect your gut

You may be aware of the gut-brain connection when you are exposed to an acute stressor, and notice your own ‘fight-or-flight’ response.  As part of this response, your brain signals your GI system to slow down or stop digestion, allowing you to divert more energy towards handling the perceived threat.  For example, simple anxiety such as fear of public speaking has been known to trigger a response from your gut in the form of stomach upset, diarrhea, or abdominal pain.  Another example of the gut-brain connection is when gut microbes release appetite-suppressing proteins after you begin eating, telling your brain that you are about to feel full.  We know that stress and anxiety can cause changes in our guts.  Studies have shown that stress can suppress good bacteria in the gut, as stool samples of university students showed fewer lactobacilli during exam weeks than during the rest of the semester.  Functional GI symptoms are often associated with anxiety disorders.  Psychotherapies such as relaxation therapy and cognitive-behavioral therapy have been used to alleviate GI symptoms with some success.  Patients undergoing these therapies were sometimes able to reduce medications and had fewer physician visits and medical procedures.    

How a gut imbalance can seriously impact your mental health

You may be less aware of the gut-brain connection as it relates to how imbalances in your gut can affect your mood and cognition.  Over 100 million nerve cells line the gastrointestinal tract between the esophagus and the rectum, collectively referred to as the enteric nervous system (ENS).  This system is composed of the same neurons and neurotransmitters found in the central nervous system (CNS), which is why it is often called the “second brain.” 

While the main role of the ENS is in controlling the functions of digestion, from release of enzymes to elimination, it also participates in a two-way communication with the brain.  This connection is called the gut-brain axis (GBA).  Gut bacteria respond to and produce chemicals such as serotonin, GABA, melatonin, norepinephrine, and dopamine, the same substances utilized in the brain to regulate mood and cognition.  The ENS also communicates with the central nervous system (CNS) through hormones and immune cells.  With rapidly evolving research into the depth of the gut-brain connection, researchers who once believed that functional bowel problems were caused by anxiety and depression are now investigating whether it may be the other way around.  

It is also likely that disturbances in the GI system can send signals directly to the CNS, triggering mood changes.  Recent research has linked psychiatric disorders to alterations in the gut microbiota, and scientists are exploring this gut-brain connection to develop new treatments for conditions such as anxiety and depression.  For example, scientists now estimate that at least 90% of serotonin in produced in the gut, and imbalances in the gut microbiome may tip the balance of this neurotransmitter, contributing to the development of depression.  Furthermore, inflammatory cytokines produced in the gut during infections may alter brain chemistry, making patients more vulnerable to psychiatric disorders.  This may explain why more than 50% of patients with GI disorders such as Crohn’s disease, irritable bowel syndrome (IBS), and ulcerative colitis also suffer from anxiety and depression.        

brain health, brain, gut health

Candida: More prevalent than you might think

Candida is a yeast that causes an infection called candidiasis when it grows out of control. This usually harmless fungus lives on skin and inside the body, in the gut, mouth, and vagina, and is the most common fungal infection in humans.  Under normal conditions, your healthy bacteria keep Candida under control, but if your microbiome or immune system are compromised, you may develop candidiasis.  Common causes of this condition include antibiotics, high sugar intake, excessive alcohol consumption, high stress levels, and diabetes.  Candidiasis may have a deleterious effect on overall health, and it has been associated with diseases such as chronic fatigue syndrome, ulcerative colitis, and Crohn’s disease.  In some studies, Candida has been identified as a potential contributor to the development of autism spectrum disorder (ASD).  In addition, a 2016 study found a higher incidence of candidiasis in men with schizophrenia and bipolar disorder, prompting investigations into the connection between overgrowth of this common fungus and mental illness.   

Gut health especially affects behavior in children

Recent investigations have shown that the gut microbiome can influence not only neural development and brain chemistry, but a wide range of behaviors such as emotional behavior, stress response, and even pain perception.  Recent research has revealed important connections between gut health and behavior in children.  Studies have linked the composition of the gut microbiome to infant and toddler behavior, with measures of extroversion, cognitive development, and fear.  One study of children aged 18-27 months showed connections between bacterial species in the gut and behavioral traits such as impulsivity, curiosity, and sociability.  In addition, there has been evidence of significant differences in the gut microbiota in children with autism spectrum disorder (ASD) compared to children without the disorder, leading researchers to consider whether treating gut dysbiosis may alleviate behavior symptoms.  Good bacteria in the gut and a healthy gut-brain connection are essential for healthy development.   

Best foods to promote gut health

While certain lifestyle factors play a large role in maintaining a healthy gut, the food you consume has a major impact on the robustness of your gut microbiome.  To encourage the proliferation of good bacteria in your gut, eat a fiber-rich diet including probiotic foods such as yogurt, kombucha, and sauerkraut.  Probiotics can also be found in kefir, kimchi, miso, pickles, and tempeh.  Prebiotics are soluble fibers that promote probiotic bacterial growth, such as the oligosaccharides found naturally in human breast milk.  They can be found in high-fiber foods like bananas, whole grains, greens, soybeans, onions, garlic, and artichokes.  Foods rich in polyphenols like chocolate, red wine, and olive oil also stimulate the growth of helpful bacteria.  To keep your gut healthy, you should also avoid foods that harm the microbiome such as artificial sweeteners, processed and refined sugars, and trans fats.          

There are a few other things you can do to protect your gut.  Try only to take antibiotics when absolutely necessary, as these medications kill good bacteria in the microbiome, possibly leading to weight gain, antibiotic resistance, and other symptoms.  Vitamin D and the amino acid, L-glutamine may help to repair a damaged gut lining.  You can also improve gut health by quitting smoking, getting enough sleep, limiting sugar intake, and managing stress.  

Probiotics can also help: What they are and what they do

The term, ‘probiotic’, is derived from the Latin for ‘promote’ (pro), and ‘life’ (biotic).  The most common probiotics are Lactobacillus and Bifidobacteria.  In the form of enhanced food or supplements, probiotics contain living microorganisms that change the balance of bacteria in the body.  These are the ‘good bacteria’ that compete with ‘bad bacteria’ in the gut to regulate digestion and immune function.  Probiotics can help to restore health by helping to repair the GI barrier, producing antimicrobial agents, supporting immunity, and adjusting the gut microbiota.  These supplements have few mild side effects, the most common being gas.  In addition, probiotics can help to prevent or treat diarrhea, improve symptoms of irritable bowel syndrome (IBS), reduce inflammation and allergies, and boost the immune system.    

There is even a term for probiotics that positively affect mental health: psychobiotics.  One study of patients taking Lactobacillus and Bifidobacteria strains over eight weeks showed a reduction in symptoms of depression as well as lowered inflammation levels.  Animal studies have shown that probiotics may increase levels of tryptophan (a serotonin precursor) and GABA.  (Serotonin and GABA are prominent neurotransmitters with effects on mood.)  The anti-depressive effect of probiotics may also be linked to their suppression of inflammatory cytokines in the body.  As researchers delve deeper into the profound connection between gut health and brain health, the underlying mechanisms are still being investigated.

Hello.Health is a notable United States-based supplement brand at the forefront of the gut-brain movement.  CEO Pamela Wirth founded Hello.Health after her profound journey to alleviate her son’s physical and mental symptoms.  As she consulted with specialists, Wirth discovered that restoring her son’s gut microbiome was a significant factor in his recovery.  Hello.Health sells a range of pediatric supplements based on cutting-edge science, including Belly Great, a helpful blend of prebiotics, probiotics, vitamin D3, and methylfolate.

Guidelines for a healthier gut

In summary, here are some helpful tips to improve your gut health:

Consume a fiber-rich diet including probiotic foods such as yogurt, kombucha, and sauerkraut

Consume foods rich in polyphenols such as chocolate, red wine, and olive oil 

Avoid artificial sweeteners, refined sugars, and trans fats

Take antibiotics only when medically necessary

Manage stress and be sure to get enough sleep

Quit smoking and drink only in moderation

Consider prebiotic and probiotic supplements

A healthier gut for a healthier psyche

As an emerging field, the study of the gut-brain connection has produced some startling discoveries about how profoundly gut health affects brain health.  Researchers studying neuro-diseases such as depression, Parkinson’s disease, Alzheimer’s disease, autism, and multiple sclerosis have begun to pay more attention to gut health, as scientists learn more about the intricacies of our “second brain” and its connection to the central nervous system.  While lifestyle factors such as quitting smoking, drinking only in moderation, and getting enough rest can help maintain a healthy gut, probiotic and prebiotic supplements are also a smart choice.  As science delves deeper in to the ties between childhood behavior and the composition of the gut microbiome, supplement makers like Hello.Health are beginning to offer healthy pediatric options.  Adults can also benefit from a wide selection of probiotic and prebiotic supplements available in stores and online.  The movement of modern medicine towards more holistic approaches to health only supports deeper investigation into the mind-body connection.  With each passing year, there is greater reason to maintain your gut health.  In doing so, you may feel happier, sharper, and perhaps even wiser.

Further reading:

NIH: 4 Fast Facts about the Gut-Brain Connection

PSYCOM: The Gut Brain Connection: How Gut Health Affects Mental Health

Science: Your gut is directly connected to your brain, by a newly discovered neuron circuit

Disclaimer

Important Note: The information contained in this article is for general informational purposes only, and should not be construed as health or medical advice, nor is it intended to diagnose, prevent, treat, or cure any disease or health condition. Before embarking on any diet or program of nutritional supplementation, it is advisable to consult your healthcare professional in order to determine its safety and probable efficacy in terms of your individual state of health.

7 Great Natural Folk Remedies That Really Work

Helen Jahn
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0
7 Great Natural Folk Remedies That Really Work

Table of Contents

Traditional medicines have been gaining popularity in the developed world in recent years, as many people are turning to plant medicine due to the side effects of modern drugs.  Furthermore, many chronic diseases persist in the population despite the efforts of conventional medicine to cure them.  Scientists and pharmaceutical companies are also turning their focus to traditional medicines as more conventional Western drugs take years of research and development to produce and are also very costly.   [This article, “7 Great natural Folk Remedies That Really Work” was originally published in
NewsHealthWatch]

The basic approach to care is a fundamental distinction between traditional and conventional modern medicine.  While conventional Western medicine uses a systemic approach that focuses on treating the symptoms of disease, proponents of traditional medicines embrace a holistic approach to healing, considering mind, body, and spirit.  Traditional medicine also places a greater focus on preventive care, an aspect that is underemphasized in conventional medicine.  Finally, conventional medicine typically uses a single drug to treat a single disease symptom.  In contrast, the plants used in traditional medicine contain multiple active compounds that act on multiple body systems.  

As it is, approximately 40% of modern drugs are derived from traditional sources, and this number is only growing.  Most notably, the use of chloroquine as an antimalarial originated in traditional medicine.  However, most pharmaceuticals are synthetic compounds, as scientists have found it easier to synthesize more potent versions of plant compounds used in traditional medicines.  These synthetic compounds often produce harmful side effects.  Sometimes called ‘folk remedies,’ plant-based medicines based on the age-old wisdom of indigenous peoples worldwide show considerable promise for a range of modern health concerns with fewer side effects.

Traditional medicine goes beyond human evolution

While natural folk remedies are now experiencing a surge in popularity in the developed world, these traditional medicines have long been the foundation of medical treatment in the developing world.  It is estimated that 80% of people worldwide use traditional medicine as a primary source of care.  Some traditional medicines include: traditional Chinese medicine, traditional Korean medicine, Ayurveda, traditional African medicine, and traditional Iranian medicine.  Traditional medicine uses more than 53,000 species of plants, and plants and plant-derived ingredients are a major component of traditional treatments.  A great wealth of medical knowledge is still to be mined from the rich indigenous cultures that exist worldwide.  

The first written record of herbal remedies dates back 5,000 years to the ancient Sumerians; however, archaeological studies have revealed that plant medicine in human cultures dates back at least 60,000 years.  Plant-based medicine may transcend even human evolutionary history, expanding to animal populations.  Research on chimpanzees in recent decades has revealed that these non-human primates are adept at selecting plants for medicinal purposes.  For example, chimpanzees have been observed removing the bark and leaves of a Vernonia amygdalina plant, then chewing the inner pith to treat intestinal parasites.  

Scientists believe that our Paleolithic ancestors carried an equivalent level of expertise with regard to plants as medicine, and at times they may have gained some expertise by copying animals.  So it is believed that the vast knowledge of plant medicine contained in traditional medicines stretches deep into our evolutionary past.  Moreover, as contemporary humans are genetically almost identical to Paleolithic Homo sapiens, we are well suited for the same plant-based remedies that our ancient ancestors used.  Keep reading to discover some plant-based folk remedies that have stood the test of time.      

folk remedies, natural remedies

Bitter melon: a traditional diabetes remedy

Bitten melon, also called Momordica charantia, is a plant common to Asia, South America, East Africa, and the Caribbean, and it gets its name from its bitter taste.  Thought to have insulin-like properties, bitter melon may help to lower blood sugar as it draws glucose into cells.  This helpful plant may also help to lower blood sugar by blocking the conversion of nutrients to glucose, allowing less sugar into the bloodstream.  Bitter melon has an appearance and taste similar to that of a cucumber.  It has been used to treat a range of medical conditions, including diabetes, constipation, and respiratory conditions.  The fruit of this plant has been used to treat diabetes among indigenous populations in Asia, East Africa, South America, and India.    

Conventional diabetes medications, such as Metformin, are designed to increase insulin sensitivity and to decrease glucose production in the liver; however, many type 2 diabetes patients do not respond to these medications, or they may develop side effects such as liver damage or heart failure.  About 28% of type 2 diabetes patients eventually require insulin therapy.  A 2011 study of diabetic patients administered 500-2,000 mg bitter melon per day showed a “modest hypoglycemic effect” that was less than 1,000 mg Metformin per day.  Bitter melon has also been investigated for its cholesterol lowering, anti-inflammation, antiviral, and anticancer effects.

Medicine Man Plant Co. is at the forefront of the plant-based medicine movement, reaching into our evolutionary past for effective home remedies to our most basic health issues.  This Houston-based supplement company, founded in 2020, offers a product called “The Blood Sugar Pill” which contains a helpful blend of bitter melon extract, aloe vera powder, and holy basil.  Co-Founder Dr. Mark “Merriwether” Vorderbruggen formulated this blend to act synergistically for optimum blood sugar control.  

Calendula can heal your gut (Folk Remedies Today)

Also called pot marigold, the calendula plant is in the same family as the marigold, and it grows in Southeastern Asia, Western Europe, and the Mediterranean.  With antifungal and antimicrobial properties, tea made from the Calendula officinalis plant may be applied externally to wounds or consumed as a beverage to heal mouth, throat, or digestive tract tissues.  Calendula is used traditionally for wound healing, and it is known to heal inflammation of the gut wall.  In addition, the oils and acids of the plant have been shown to fight pathogens, candida, and antibiotic-resistant bacteria, proving beneficial to the gut from multiple angles.  Potent flavonoids in calendula protect cells from free radical damage and give this plant its valuable anti-inflammatory properties.  Calendula has been used in traditional medicines to treat stomach upset, ulcers, and menstrual cramps.  It has also been used to treat gastroesophageal reflux disease (GERD) and inflammatory bowel disease (IBD).  This home remedy is generally safe with few side effects.   

Ashwagandha: the power of a horse

Ashwagandha is an evergreen shrub found naturally in India, the Middle East, and Africa.  Also known as Indian ginseng or winter cherry, the roots and orange-red fruit have been used as medicine for centuries.  In Ayurveda, ashwagandha is known as a Rasayana, an herb that promotes youth and happiness.  Said to give the power of a horse (“ashwa”) when consumed, ashwagandha has been used to treat emaciation in children and frailty in old age.  Ashwagandha is sometimes used traditionally in combination with other drugs for snake venom or scorpion sting.  Most notably, this traditional remedy has been used to relieve stress and anxiety.  A 2019 study of people taking 250 mg or 600 mg ashwagandha per day showed reduced stress levels and lowered cortisol.  In other studies, the anti-anxiety effect of this plant-based remedy has been comparable to Lorazepam treatment.  (Lorazepam is a benzodiazepine and a common anti-anxiety drug.)  Due to its antioxidant properties, ashwagandha may have a neuroprotective effect. It has been shown to improve memory and cognition in patients with neurodegenerative diseases such as Alzheimer’s disease and Parkinson’s disease.  The benefits of this folk remedy may extend to effects on sleep quality, memory, and cognition.  Ashwagandha’s side effects are generally mild, and may include upset stomach, nausea, and drowsiness.  

Nutmeg: a natural anti-depressant

Nutmeg is a spice made from the seed inside the fruit of the Myristica fragrans tree, and it has been known for its psychoactive properties for centuries.  Myristica fragrans can be found naturally in Indonesia, China, Malaysia, South America, and Sri Lanka.  The psychoactive compounds in the seeds of this plant evolved for their insecticidal properties.  While nutmeg may boost mood in moderate doses, high doses can cause hallucinations and loss of muscle coordination.  Cases of nutmeg toxicity were reported in patients who ingested 5 grams of this common spice.   The anti-depressant properties of nutmeg come from Monoamine Oxidase Inhibitors (MAOI) found naturally in the seeds.  MAO Inhibitors obstruct enzymes that break down the neurotransmitters dopamine, serotonin, and norepinephrine.  While higher dopamine levels improve focus and concentration, serotonin boosts mood, and norepinephrine stimulates wakefulness.  Nutmeg has also been used as a stimulant, antidiarrheal, and an aphrodisiac.  In addition, it has anti-inflammatory, antimicrobial, and antifungal properties.  It is generally considered safe when taken by mouth in low doses.        

Hawthorn for your heart

Hawthorn is a common shrub in the rose family that grows throughout the world.  Its use in Chinese medicine dates back to 659 CE for the treatment of high blood pressure and heart pain.  The berries of this plant have been traditionally used to treat heart problems, and modern studies have shown it to be effective.  According to one study, 900 mg per day of hawthorn extract was as effective as captopril (a prescription heart medication) for symptoms of heart failure.  According to a 10-week study of people with high blood pressure, hawthorn extract taken 500 mg daily reduced diastolic blood pressure.  The flavonoids in this helpful plant may dilate blood vessels, protect them from damage, and improve blood flow, contributing to the heart benefits of this traditional remedy.   

Hawthorn has a host of other health benefits, and it is high in antioxidants, which destroy cell-damaging free radicals.  The polyphenols in this plant may lower your risk of some cancers, type 2 diabetes, asthma, and premature aging.   Hawthorn has few mild side effects, including sweating, palpitations, agitation, and gastrointestinal symptoms.          

Cordyceps: gold for your immune system

Cordyceps is a parasitic fungus that invades insects and other fungi.  This prized mushroom has been used in traditional Chinese medicine for hundreds of years to treat respiratory diseases, liver problems, hyperglycemia, and cancer.  Often called ‘Himalayan Gold’, cordyceps is farmed in the Himalayan plateaus. In its wild form, Cordyceps is the most expensive mushroom in the world, priced at up to $20,000 per kilogram, though most supplements come from synthetically produced fungi.     

Cordyceps has also been used to boost energy and immunity.  It is known for its capacity to modulate the immune system, activating it in the presence of a foreign invader, and suppressing the immune response when it becomes overactive.  Thus, cordyceps may be useful for the treatment of autoimmune diseases and immune suppression following organ transplant.  Cordyceps also enhances endurance and strength, and is sometimes used as a treatment for exhaustion.  This ancient folk remedy is generally considered safe, and may cause some mild side effects such as stomach upset, diarrhea, or constipation.    

Goldenrod: “to make whole”

Native to Europe, Goldenrod gets its name from the clusters of yellow flowers that grow from its stems.  It is known for its anti-inflammatory and diuretic properties, and is sometimes applied to the skin to help with wound healing.  Goldenrod has been used traditionally to treat gout, joint pain, skin infections, asthma, and enlarged prostate.  This natural remedy contains polyphenols which act as potent antioxidants in the body, fighting harmful free radicals.  According to folklore, the nature of the Goldenrod plant is to make separate parts into a whole.  Its Latin name, Solidago, means “to make whole.”  The helpful compounds in this plant including flavonoids, saponins, and polysaccharides may promote healthy intimacy and strengthen the reproductive system.  This ancient folk remedy promotes blood flow and has a calming effect, supporting libido.  Medicine Man Plant Co. offers a unique blend of goldenrod, maca root, and burdock root to support the libido in an aptly named product called “The Libido Pill.”  Drawing on traditional wisdom and modern chemistry, this original product promises to support healthy intimacy with a promise of ethical sourcing and rigorous third-party testing.

Plant-based medicine is here to stay

Traditional medicine is gaining popularity in the developed world, as 74% of American medical students have stated that Western medicine would benefit from integrating some traditional medical practices.  Indigenous cultures around the world offer a great wealth of knowledge concerning the use of plants and their products to treat common health problems.  Just as our ancient ancestors used plant-based medicine, our genetically almost identical modern bodies respond robustly to the active compounds in age-old folk remedies.  As modern science is beginning to shift its focus towards traditional medical practices, we stand to gain a rich appreciation of the healing power of plants and the diverse cultures that have celebrated them for centuries.

folk remedies, natural remedies

Further reading: 

Frontiers: Traditional medicines and globalization: current and future perspectives in ethnopharmacology  

NIH: Traditional Chinese Medicine: What You Need To Know 

WIPO:  Providing Affordable Traditional Medicine

Disclaimer

Important Note: The information contained in this article is for general informational purposes only, and should not be construed as health or medical advice, nor is it intended to diagnose, prevent, treat, or cure any disease or health condition. Before embarking on any diet or program of nutritional supplementation, it is advisable to consult your healthcare professional in order to determine its safety and probable efficacy in terms of your individual state of health.

Betting on Clean Energy… And Clean Nutrition For Our Bodies should be #1

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Betting on Clean Energy… And Clean Nutrition For Our Bodies should be #1

There is currently a great conflict between two great schools of thought on energy matters: there are those who believe that oil should continue to be the axis of our society, and those who consider that the only way to avoid an economic and environmental collapse is to bet on clean and renewable energy.  [This article, “Betting on Clean Energy… And Clean Nutrition For Our Bodies” was originally published in NewsHealthWatch]

This antagonism between the ultra-industrialized way of life and the search for new paths and energy alternatives is not limited to such major issues as climate change, war conflicts caused by oil, or the technology governing the operation of automobiles; it is also part of a major paradigm shift that is touching individuals and what happens inside their bodies.

On a large scale, the energy that moves humanity in the modern world comes from fossil fuels, such as oil and its derivatives, which are used to power our machinery, factories, planes, automobiles… which have been used for more than a century. It has kept us in constant movement, but with complications and collateral effects that have accumulated a very high bill that must be paid.

The foregoing is not exclusive to the macroeconomic scenario; it is also happening in our bodies, which, at a general level, work under a system similar to that of automobiles: we put fuel in it, that fuel is converted to energy, and that energy takes us where we want to go.

So, how do we know if the type of energy that we are putting into our bodies, into our personal engines, is clean (like that of an electric vehicle) or if it moves us in a way that is ultimately as harmful as power derived from petroleum?

Heightened body-energy awareness

According to a document from Stanford University, the energy of the human body, which is measured in kilocalories, is a “representation of the ability to perform work, and that energy is obtained through food.” When we consume carbohydrates, proteins, and fat in food, drinks, or supplements, it is converted to adenosine triphosphate (ATP), which provides immediate energy. If this energy is not used through activity, it is stored in the body, which can increase the body mass index (BMI) to an unhealthy level.

In recent years we have seen an increase in the requirement to have sufficient energy to meet the basic functions that daily life demands. Spending eight hours or more working requires concentration, and in many cases, important physical effort. People who have children require even more energy to be able to provide them with the attention, the care, and special quality of life that they need to grow and develop. People who have pets, especially dogs, need that extra energy to be able to align with the impetuousness that characterizes those companion animals who always seem to be eager to leave the house two or more times per day.

Children, pets, social life, work in the office or at home, impose energy demands that we must cover in multiple ways. But exactly how can we fuel ourselves to accomplish things and to get ahead? How can we fuel ourselves clean nutrition.

Sugar-free energy

During the last century, our parents and grandparents created a society dependent upon oil. At the same time within the realm of our bodies, sugar became the main energy source to fuel daily life.This was considered normal for decades until research showed us that excessive consumption of sugars and industrial sweeteners was not what is best for us.

The rise of the promotion of products with added sugars occurred at about the same time, in the post-World War II society, as when it was common for doctors to appear in advertisements recommending tobacco cigarettes. In the case of sugars, soft drink companies became the largest advertisers on the planet and The Coca-Cola Company, whose business is to sell sugary drinks, became one of the largest and most profitable companies in the world.

At the end of the last century we began to realize that added sugars such as sucrose, dextrose, table sugar, syrups, honey and sugars from concentrated fruit or vegetable juices consumed in excess gave us energy, yes, but at a great cost to our health. Today we realize that sugar is for our body what petroleum is for the planet: energy that is neither clean nor efficient.

In the second decade of the 21st century we continue to suffer from the ills of the past, but now there are people and companies who created energy products whose guiding principle is no longer profit at any cost. Alternatives have emerged that provide us with energy without the harmful side effects of added sugars. According to the CDC, people who often drink sugary drinks are more likely to face health problems, such as weight gain, obesity, type 2 diabetes, heart disease, cavities, and gout (a type of arthritis).

On the positive side, we now know that vitamins are not just for children and that the consumption of vitamins A, B1, B2, B3, B6, B12, C, D3, E, among others( clean nutrition), as well as taurine, selenium, potassium, etc., can give us the energy we need in order to get ahead and face what contemporary life demands of us.

clean nutrition

A Clean Nutrition boost without caffeine – is it possible?

Caffeine is the most consumed psychoactive substance in the world. Millions of Americans can’t start their day without their morning dose of caffeine in the form of a cup of coffee, espresso, or other presentations to get that energy boost that their lifestyles require.

For many, that cup of coffee is the kickstart that ignites the engine. And caffeine consumption at reasonable levels has been shown to increase our sense of alertness, reduce fatigue, and to enhance our ability to react.

Unfortunately, the benefits of caffeine can turn into problems when caffeine is consumed in excess. Data from the Mayo Clinic indicates that consuming up to 400 milligrams of caffeine a day – this is the equivalent of four cups of brewed coffee – is safe for healthy adults. But this amount can also cause side effects such as headache, nervousness, muscle tremors, heart rhythm disturbances, irritability, and insomnia. In addition to this, coffee is a strong diuretic that makes us urinate constantly.

Fortunately, caffeine is not exclusive to coffee beans and coffee cups. In a less jarring form, it can also be found and can be extracted from other plants such as green tea, black tea, yerba mate or guarana. It is also available in nutritional and dietary supplements that mix it with vitamins and minerals that provide energy.

Jay Mercer, the CEO of Pureboost, a brand of mix and energy supplements with more than four years in the market, believes that it is possible to obtain clean energy for our bodies. “Today people are more aware of what they are putting into their bodies and are looking for alternatives that are free of added sugars, like sucralose, without preservatives, that offer vitamins and electrolytes with natural flavors and colors,” he said.

“We all need a boost to start the day, especially those of us who have children or pets. For Pureboost we include 28 super nutrients and natural caffeine obtained from green tea so that instead of drinking several cups of coffee and taking dozens of capsules every morning, consumers just have to drink a glass of cold water with the mix”.

Not our parents’ supplements

Just as we can find cars on the market that run on clean energy and reduce their impact on the environment, energy alternatives (clean nutrition) for human consumption have also changed to be cleaner, with supplements that do not focus only on the immediate results of the energy boost, but which can also provide benefits in the medium- and long-term.

We are leaving the era of dirty energy and opening the door to superfoods that provide us with benefits and revitalize us… that are made with real fruits and vegetables, that contain natural sweeteners, and that do not have added artificial dyes (without any nutritional benefit) which are there for the purpose of making them look better in photos and advertisements.

These changes are not simply due to the goodwill and marketing efforts of the companies that make the supplements. Consumers have become more demanding when it comes to choosing the products they eat or drink. It has become important in the public opinion that companies publish not only the ingredients but also their business models to confirm that no harm is being caused to the environment. Clean nutrition has become an extremely important part of consumer market trends.

clean nutrition

A change in our energy sources

The world’s major economies are making efforts to create commitments and plans to change the way in which we produce and consume energy as a society. This movement is finding its way into how we fuel our bodies with a clear focus on clean nutrition and energy.

The paradigm shift is already here, and it surrounds us. We can see it in action and we can be part of it so that it reaches more people through our consumption habits, and through the choice of foods and supplements that we ingest to convert into energy for our daily lives. We can run our bodies on clean nutrition energy by taking better control of our consumption habits – and by choosing better foods and supplements. (Clean Nutrition Article – Original NewsHealthwatch)

Additional Related Content –

Beat That Mid-Afternoon Slump

7 Great Ways to Stay “In The Zone” at Work

Disclaimer

Important Note: The information contained in this article is for general informational purposes only, and should not be construed as health or medical advice, nor is it intended to diagnose, prevent, treat, or cure any disease or health condition. Before embarking on any diet or program of nutritional supplementation, it is advisable to consult your healthcare professional in order to determine its safety and probable efficacy in terms of your individual state of health.

7 Excellent Natural Ways to Fight Inflammation

Helen Jahn
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7 Excellent Natural Ways to Fight Inflammation

Think fast: The 12 best nutritional supplements for improving mental clarity, focus and concentration

Mike Stedham
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Think fast: The 12 best nutritional supplements for improving mental clarity, focus and concentration

Today’s athletes are stronger, faster, and more flexible than ever before. Whether it’s Olympic competitors shattering world records, college athletes winning national championships, or retired individuals swimming laps at the local pool, these people are benefitting from better diets supplemented by carefully selected nutrients designed to provide their bodies with maximum stamina, strength, and endurance. [This article, “think fast: The 12 best nutritional supplements for improving mental clarity, focus and concentration” was originally published in NewsHealthWatch]

In order to take full advantage of their improved physical prowess, these athletes also need supplements to sharpen their minds and to clear away the mental fog that can hamper their thinking processes. As their bodies move faster, they face split-second decisions that can mean the difference between success and failure in all sorts of physical activities. Cyclists, skiers, skateboarders, and surfers are just some of the athletes who are moving at breakneck speeds, so mental clarity and focus can determine whether they will experience victory or have a very painful accident. Improved concentration is also a key component in winning on the tennis court, the golf course, and the softball field.

Scientists have found that mental fog affects us in ways that go beyond mere fatigue. Studies looking at mental performance during the low points of the daily cycle show that mental and emotional abilities are far more impaired than many people realize. Research conducted at the University of Oxford shows that the drop in mental performance during these down times can be equivalent to drinking the legal limit of alcohol. Findings from Duke University indicated that hospital workers were four times more likely to make a mistake during their mental drop-off periods. And researchers at Cornell University who looked at half a billion tweets found that people worldwide are more pessimistic and cynical during this low mental valley.

Plenty of research is being done into other ways that athletes can sharpen their mental clarity and maintain mental focus. More information can be found here from The Ohio Center for Sports Psychology:

https://www.sportpsych.org/nine-mental-skills-overview

Giving nature a helping hand

A healthy diet is a great start on the road to better brain activity, but not everyone can get enough of all the right ingredients every day. That’s where nutritional supplements can make a big difference, especially when they are taken every day to ensure that athletes can stay at the top of their game at all times. A wide variety of products is marketed with the promise of improving mental clarity, with an even wider variety of ingredients found in each one. Here’s a list of a dozen nutrients that have been shown to be especially helpful when it comes to maintaining mental acuity and concentration:

improving mental clarity, focus, concentration

Ginseng Extract

The Asian ginseng plant has been used as a key ingredient in the folk medicine of China and neighboring countries for more than 2,000 years, treating a variety of conditions ranging from cancer to diabetes to cardiovascular diseases. The National Institutes of Health says various compounds found in ginseng have been shown to promote the functions of the body’s immune system and central nervous system. Researchers also believe it has the potential to boost mental capacities such as memory and mood, while also providing additional health advantages such as inflammation reduction. The NIH cites studies showing that the use of ginseng improved people’s learning ability as well as their memory acquisition, consolidation and retrieval.

Acerola

Derived from a tropical fruit called the acerola cherry, this nutrient has a higher concentration of vitamin C than either oranges or strawberries. Vitamin C has been linked to significant improvement in mental acuity, attention, concentration, memory, and response time.

Guarana

This is a plant native to the Amazon region of South America. Like coffee and green tea, it’s a good source of caffeine, which works by stimulating the central nervous system, including the brain. Guarana also contains theophylline and theobromine, which are chemicals similar to caffeine. 

L-theanine

This substance, found in green tea and other plants, has been shown to help increase mental acuity, response quickness and memory. A recent study demonstrated these benefits in older individuals as well. 

Magnesium

This trace element is credited with improving the body’s enzyme reactions, energy generation, neuron activity, and blood pressure management. Research has indicated that low amounts of magnesium may lead to worse cognitive function and response speed, as well as an increased chance of developing cognitive impairment in the future. A study of adults aged 60 and over showed that those with greater magnesium levels performed better on tests of cognitive skills such as attention and memory and had a reduced risk of cognitive impairment than those with lower magnesium levels.

Omega-3 fatty acids

Taking concentrated supplements containing omega-3 may enhance brain health and alleviate some of the symptoms of brain fog such as difficulty paying attention and remembering things. One trial demonstrated that the daily consumption of these supplements for six months led to improved episodic and working memory when compared to a placebo group.

Phosphatidylserine

Because it includes amino acids and fatty acids, phosphatidylserine is beneficial in the treatment of mental fatigue. These have the potential to improve a person’s mood while also promoting cellular activity in the brain.

Soy lecithin

Lecithin, a form of lipid found in cells of the body, has been shown to improve memory and the capacity to acquire new abilities, which can help to enhance brain function. It also has additional benefits for nursing mothers and moisturizing the skin.

Vitamin B complex

Research has shown that low amounts of vitamin B can lead to memory issues, trouble concentrating, and other symptoms of brain fog . Getting enough vitamin B 12 through supplements improved cognitive functions in 84 percent of participants and improved memory and attention scores in 78 percent of participants, according to another study. 

Vitamin C

Already a key component in many dietary supplements for its proven role in immune health, Vitamin C has been shown to improve brain health as well. One study of generally healthy people revealed that those with appropriate vitamin C levels in their blood scored much better on attention, concentration, memory, and response time tests than those with low vitamin C levels.

Vitamin D

Vitamin D has been shown to be needed for the health of the brain, the operation of the immune system, and a variety of other body activities. Vitamin D deficiency can impair cognitive function and contribute to the symptoms of brain fog. People who display symptoms of depression frequently experience brain fog indicators such as poor focus and memory problems. Deficits in various vitamins, including vitamin D, are more common in those who suffer from depression.

Vitamin E

Taken in appropriate amounts, Vitamin E can improve brain health by lowering oxidative stress levels in the body. Some types of vitamin E, such as DL-Alpha-Tocopherol Acetate, operate as antioxidants, reducing free radical damage and aiding in the battle against inflammation. Since it is possible for the body to get too much vitamin E, people should speak with a doctor or other medical professional before taking a supplement.

While these dozen supplements stand out from the rest, research continues into other compounds that may soon join them on the well-stocked athlete’s shelf. You can find out more about these and others through this link to the Cleveland Clinic: 

The need for speed

Just over 10 years ago, a young competitive skier named Kalen Caughey was one of those athletes who needed help staying sharp throughout a day on the slopes. He came up with the idea of developing a healthy and convenient product made from all-natural “superfoods” that would help him keep his mental clarity as he mastered his demanding sport. He teamed with his father – who has a Ph.D. in biochemistry – to research ingredients shown to improve a person’s mental focus, memory, metabolism and physical stamina. They named their combination the “Voke Blend” and were soon marketing it worldwide to a core clientele of athletes, explorers, and other professionals who need to keep sharp focus for extended periods of time. 

“There’s a lot of applications for our product, and we have a very diverse customer base ranging from special force operators to investment bankers to surgeons,” Caughey said. “We find that people that want to perform mentally really value our product, and because it’s so convenient and quick to take, and it doesn’t have side effects, it really helps with mental acuity, mental focus, and cognitive function.”

improving mental clarity, focus, concentration

Good nutrition helps with good mental clarity

Athletes can also achieve better mental alertness and sharper focus by keeping a close watch on their daily diet. Naturally occurring nutrients are found in a wide variety of foods, and adding them to their daily regimen is a good way for athletes to achieve these goals. Nutritionists have identified a number of foods that contain compounds that are especially good for the brain.

Blueberries

Blueberries, often listed as a superfood, contain many healthful compounds, including antioxidants that accumulate in the brain and improve communication between brain cells. They have also been shown to improve memory and cognitive processes in children and older adults.

Broccoli

Broccoli contains large amounts of vitamin K, which aids in the formation of sphingolipids, a type of fat densely packed into brain cells.

Coffee

Coffee, of course, is a good natural source of caffeine, which has been shown to promote increased alertness, sharpened concentration, and improved mood.

Dark chocolate and cocoa power

Dark chocolate and cocoa power are full of compounds considered good for brain health, including antioxidants, caffeine and flavonoids. 

Eggs

Eggs provide a good way to get several important nutrients for brain health such as vitamins B6 and B12 along with choline and folate.

Fatty fish

Fatty fish such as herring, salmon, sardines and trout are loaded with omega-3 fatty acids, which have been shown to promote brain health and improve alertness.

Green tea

Green tea is another good source of caffeine, and it has been shown to improve mental alertness, focus and memory.

Oranges

Oranges are an excellent source of vitamin C, which has been associated with an improved ability to do work involving mental attention, decision speed, focus and memory.

Pumpkin seeds

Pumpkin seeds are a good source for several minerals that are key to good brain health, including copper, iron, magnesium and zinc.

Turmeric

Turmeric, a spice often used in curries, contains an ingredient with the ability to cross directly from blood vessels into brain cells, where it can help them work more efficiently. 

Keep on keeping on

Because many nutrients need to be resupplied to the body on a regular basis, a key factor in maintaining mental clarity and sharp focus is to take supplements daily and add nutritional foods to the daily regimen as well. Kalen Caughey of Voke Blend says his customers are learning this lesson for themselves.

“I keep asking our customers, how are you using this product, and they kept saying we’re using it at work, we’re using it in the afternoon, and we’re using it daily,” Caughey says “That’s really what Voke’s purpose is, to help people get through their entire day at peak mental performance.”

Plenty of good foods are available to help maintain mental clarity and alertness. Here’s a link to a good article from researchers at Harvard University:

https://www.health.harvard.edu/healthbeat/foods-linked-to-better-brainpower

Avoiding the bad stuff

Nutritionists say that adding supplements and good food to the diet is helping athletes gain mental clarity, but they also need to eliminate bad dietary habits and avoid products that are counterproductive. A breakfast heavy in fats, bad carbs and too much sugar can weigh down athletes before they even get to the training room or the playing field, and a lack of focus can lead to the dreaded “brain fog” that many people fear. 

One of the worst things any athlete can do is relying on popular energy drinks to make up for the nutrients they are missing. These drinks are often laced with extremely large amounts of caffeine, which can pose a number of health hazards in high doses. They can also contain lots of sugar, which provides temporary energy but can lead to an even more severe energy crash long before the workout has ended.

The National Institutes of Health found that a single 16-ounce container of an energy drink may contain 54 to 62 grams of added sugar – more than the maximum amount of added sugars recommended for an entire day. Instead of providing mental clarity, these products can bring on a loss of focus and concentration – and losses on the playing field.

There is plenty more information available about dietary and nutritional supplements designed to improve mental clarity. Here are some good articles from reputable sources:

https://www.webmd.com/brain/ss/slideshow-brain-supplements

https://www.healthline.com/nutrition/best-nootropic-brain-supplements

https://thrive.kaiserpermanente.org/thrive-together/live-well/how-to-boost-your-brainpower-with-3-supplements

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3311304/

Disclaimer

Important Note: The information contained in this article is for general informational purposes only, and should not be construed as health or medical advice, nor is it intended to diagnose, prevent, treat, or cure any disease or health condition. Before embarking on any diet or program of nutritional supplementation, it is advisable to consult your healthcare professional in order to determine its safety and probable efficacy in terms of your individual state of health.

Peaceful easy feelings: 5 ways CBD products may help reduce stress, minimize anxiety, and promote restful sleep

Mike Stedham
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Peaceful easy feelings: 5 ways CBD products may help reduce stress, minimize anxiety, and promote restful sleep

Fear and anxiety are two of the brain’s natural responses to dangerous and threatening situations. Both can be lifesavers as they prepare the body to deal with crises that pose a danger to survival. Unfortunately, when fear and anxiety become persistent they can damage a person’s ability to cope with life and even become debilitating. Excessive amounts of both can lead to symptoms of serious mental and emotional problems including generalized anxiety disorder (GAD), post-traumatic stress disorder (PTSD), abnormally high levels of constant paralytic fear, panic attacks, and a variety of sleep disorders. [This article, “Peaceful easy feelings: 5 ways CBD products may help reduce stress, minimize anxiety, and promote restful sleep” was originally published in NewsHealthWatch]

Researchers have come up with numerous medications that can help with each of these disorders, but even those remedies may bring about negative side effects. As a result, natural treatments have become more popular as people have sought alternative remedies for their anxiety-related disorders and poor sleep quality.

Some of the most promising work has involved the use of cannabidiol (CBD), a derivative of cannabis, which is considered a broad-spectrum drug. A review of 49 clinical trials, studies and research projects by a branch of the National Institute of Health concluded that the evidence “strongly supports” CBD products as a possible treatment for these disorders and possibly other mental health problems. The review also says that more research is needed to verify CBD’s “considerable potential” as a treatment.

The impetus for further trials and studies comes in part from the widespread prevalence of the disorders it may be used to treat. Anxiety-related disorders affect about one-third of the American population, which is the largest number for any mental health disorder.

More information about the studies can be found here:

National Institute of Health’s PubMed

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4604171/

FDA

https://www.fda.gov/news-events/public-health-focus/fda-regulation-cannabis-and-cannabis-derived-products-including-cannabidiol-cbd

The growing field of CBD-based products

Cannabis, or marijuana, has been known for centuries as a recreational drug that causes various mental and physical effects, including euphoria, altered states of mind and sense of time, and relaxation. It can also cause difficulty concentrating, compromised short-term memory, impaired body movement, and an increase in appetite. For more than a century, it has been outlawed in many countries, and it is now the most commonly used illegal drug in the world.

Scientists have identified 483 component chemicals in cannabis, and the percentage of each one differs significantly depending on the marijuana plant being studied. Tetrahydrocannabinol (THC) is the main psychoactive component and is responsible for many of the plant’s more pronounced mind-altering effects. When the drug is taken in large amounts, it can cause anxiety, delusions, hallucinations, panic, paranoia, and psychosis.

In 1940, scientists isolated CBD from among the 65 cannabinoids found in cannabis and began studying how to use it while avoiding the negative effects of general marijuana usage. As of 2019, clinical research on CBD included studies related to anxiety, cognition, movement disorders, and pain; these are among the trials cited in the NIH report. This has led to a major consumer market in CBD-based products, which is expected to reach the $47 billion mark in the next few years. These products can be taken internally in multiple ways, including by inhaling smoke or vapor, by mouth, and as an aerosol spray into the cheek. 

cbd products, reduce stress, restful sleep

Researchers have high hopes for CBD treatments in five different disorders

So far, the FDA has approved one CBD-based medicine for use against specific diseases. The drug Epidiolex was approved in 2018 for the treatment of two epilepsy disorders. Meanwhile, other formulations of CBD have shown promise as possible future treatments for five serious mental disorders. 

Anxiety 

CBD has a broad pharmacological profile, including interactions with several chemical receptors in the nervous system known to regulate anxiety-related behaviors.

Stress

Stress is an important contributor to many mental disorders, and traumatic stress exposure is essential to the development of PTSD. Systemically administered CBD has been shown to reduce acute increases in heart rate and blood pressure caused by stress.

Fear

CBD has been shown to help remove fear memories in healthy volunteers, especially if it is inhaled just before or after a clinical trial.

Panic attacks

Animal studies have demonstrated CBD’s potential use in decreasing the number and severity of panic attacks under certain controlled circumstances.

Sleep disorders

Preliminary research suggests that CBD can help in a number of sleep disorders, including insomnia, abnormal sleep behavior, and narcolepsy.

In all of these cases, the NIH report says more study is needed to determine what the proper formulations and dosage amounts of CBD-based products will do the most good for patients. “Overall, this review emphasizes the potential value and need for further study of CBD in the treatment of anxiety disorders,” the report concludes.

For further reading, check out these sites:

WebMD

https://www.webmd.com/vitamins/ai/ingredientmono-1439/cannabidiol-cbd

Healthline

https://www.healthline.com/health/cbd-for-anxiety

The grass is greener in natural gardens

While researchers continue to answer questions about CBD products in their laboratories, over-the-counter products containing the chemical are becoming more and more popular with the general public. Businesses ranging from tiny to huge have entered the marketplace in hopes of building their customer bases, To stand out from the burgeoning number of CBD product sellers, some companies have decided to emphasize their natural roots and organic practices. One such company is Ned, founded in 2018 in Boulder, Colorado, by two men dedicated to following nature’s path.

Helping people find a deeper connection with the natural world is one of the main goals of Ned, according to the company’s co-founder and co-CEO, Ret Taylor. All of Ned’s CBD comes from a single organic hemp farm in Colorado, where the company is based. Ned’s devotion to natural processes extends from the farm all the way to the facility where CBD is extracted from the hemp. Ned offers nature-based formulations which promote relaxation and restful sleep and incorporate CBD as well as other synergistic ingredients.

“We really leave the product in its closest biological form, the way mother nature intended it,” says Taylor “Instead of hitting it with high heat and high pressure, we do a cold-pressed, organic ethanol extraction.”

This artesian approach to production leads to higher prices for products when compared to those sold by larger companies that rely on factory farms and large-scale extraction and manufacturing, but consumers are willing to pay a slight premium in order to get products they know are made organically by companies that take a very personal approach to their customers.

cbd products, reduce stress, restful sleep

Laws are changing, but many legal issues remain

The legal landscape is shifting for CBD products in particular, and for cannabis in general. In the U.S. Congress, the 2018 Farm Bill removed hemp (defined as ‘cannabis and its derivatives with extremely low concentrations of THC’) from the definition of marijuana in the Controlled Substances Act. The same bill explicitly preserved the Food and Drug Administration’s authority over hemp products. That means hemp products must meet FDA requirements and standards, just like any other FDA-regulated product. These safeguards help ensure that Americans have access to safe and accurately labeled hemp products, and, in the case of drugs, that patients can depend on the effectiveness of these products.

On its website, the FDA says it recognizes the “significant interest” in the development of therapies and other consumer products derived from cannabis and its components, including CBD. However, the FDA also says it is aware that some companies are marketing products containing cannabis and cannabis-derived compounds in ways that violate the Federal Food, Drug and Cosmetic Act.

Adding to the legal tangle are the laws of the various states. Some have legalized marijuana altogether, while some others ban it outright, and still others restrict its use to the medicinal application of certain compounds such as CBD. In states where the growing of hemp has been legalized, a new cash crop has quickly grown up to meet the needs of producers of CBD-based products.

Growing like weeds

While large corporations have turned to industrial farming operations to produce hemp for their products, smaller niche companies have found numerous family-owned organic farms that produce hemp with methods dating back decades. The Ned company buys all of its hemp from a single farm in Paonia, a farming community nestled in the North Fork Valley on Colorado’s Western Slope. 

“We kept looking for the right supplier, and finally I found a farmer who was more interested in quality than quantity,” Taylor says. “They grow everything organically, and they do everything by hand the natural way. That’s why it remains the company’s only hemp supplier.”

When Ned first began buying its raw material, the farm was one acre; the success of the product over the last four years has now allowed the operation to cover 11 acres and still grow its crop with an exclusively all-organic process.

Globally, the industrial hemp market size was estimated at $4.13 billion in 2021. The rapid growth of the business slowed a bit from the previous year because of the economic strains brought about by the COVID pandemic, but experts now believe it will soon regain the lost ground and continue to expand as the demand for CBD-based products rebounds.

Another factor working in favor of CBD-based companies is the continuing shift in state-by-state marijuana and hemp laws. So far, 19 states, along with the District of Columbia and two territories, have legalized the non-medical use of cannabis. An additional 12 states and one territory have decriminalized that usage, which means that most people face just a fine if convicted. Federal law has remained unchanged since the Farm Bill, but the push for more experimentation into CBD may lead to a reconsideration if public pressure mounts.

More information about CBD products and their potential health benefits can be found on these sites:

Mayo Clinic

https://www.mayoclinic.org/healthy-lifestyle/consumer-health/expert-answers/is-cbd-safe-and-effective/faq-20446700

Johns Hopkins

https://hub.jhu.edu/2020/01/03/what-is-cbd-2499-em1-art1-qa-health/

Sleep Foundation

https://www.sleepfoundation.org/sleep-aids/cbd-for-sleep

Medical News Today

https://www.medicalnewstoday.com/articles/best-cbd-gummies-for-sleep

Healthxwire

The CBD Business Is Booming Here’s Why

Disclaimer

Important Note: The information contained in this article is for general informational purposes only, and should not be construed as health or medical advice, nor is it intended to diagnose, prevent, treat, or cure any disease or health condition. Before embarking on any diet or program of nutritional supplementation, it is advisable to consult your healthcare professional in order to determine its safety and probable efficacy in terms of your individual state of health.

4 Amazing Benefits of Beets: The Powerhouse Superfood

Oswaldo Olivas
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4 Amazing Benefits of Beets: The Powerhouse Superfood

Table of Contents

Beetroot is a great ally in the kitchen when it comes to making salads, stews, creams, smoothies, garnishes, and more. It is a very popular plant that is known by several names: table beet, garden beet, sugar beet, or simply “beet”. It’s easy to identify by its characteristic reddish color and today is considered one of the best superfoods to improve our health, give us energy, and delay the natural deterioration of our brain. How is it that this tuber, once humorously consumed by gophers in classic cartoons, is now one of the pillars of nutrition and well-being?[This article, “4 Amazing Benefits of Beets: The Powerful Superfood” was originally published in NewsHealthWatch]

Beets: A humble food and a folk medicine staple before they became famous

The beetroot, whose scientific name is Beta vulgaris, is the root of a plant that is cultivated in different parts of the world. For thousands of years it has been part of the human diet and has also been used in traditional folk medicine in different cultures.

This superfood, which can be of different colors (but most are red or purple), was domesticated at the dawn of civilization and there are records that its cultivation was present among the ancient Egyptians. But those who discovered the capabilities of beets for natural medicine were the Romans, who used it to treat headaches or toothaches.

For its pigments, beetroot has also been used for cosmetic purposes, and women of several generations used it as lipstick or natural makeup to enhance their image and the features of their faces, something that was rather common before the days of industrialization of beauty products.

Today, due to its deep red color, extracts from the beet plant are commonly used as a natural colorant and to obtain sugars in the food industry, but beyond its role in bringing color to the world, beets are a superfood that can offer surprising benefits to everyone’s health.

As a superfood, beetroot is a profusely rich source of nutrients such as protein, beta-carotene, vitamins B and C, sucrose, fiber, minerals, and carbohydrates. In addition, it has a significant amount of antioxidants, flavonoids, triterpenes, and carotenoids. Recent studies have found that beet consumption offers amazing health benefits, especially in cases of cardiovascular diseases, hypertension, cancer, hepatic steatosis, and chronic kidney disease.

It is not necessary to wait until you have an illness to take advantage of the benefits that beets can offer our bodies. Let’s take a look at some of the benefits that this root can provide us.

A blood pressure reducer

Beetroot has benefits for lowering blood pressure, maintaining blood pressure stability, and maintaining adequate blood glucose levels, especially after high-intensity physical exercise. In addition, beetroot extract, alone or accompanied by the consumption of Vitamin C, is effective in the recovery of the cardiovascular system after exercise in studies carried out on healthy people.

benefits of beets, superfood

A natural anti-inflammatory

Inflammation is a natural response of our body to physical stimuli such as blows or infections and is usually accompanied by pain in normal circumstances it reduces quickly. but when inflammation persists or becomes chronic it can cause long-term damage. Hence the importance of consuming anti-inflammatories, such as beets, which are wholly or in supplements have been shown to have effects that considerably reduce inflamed areas.

In recent decades, beetroot has become a reliable alternative to drugs for the treatment of inflammation, reducing the negative effects that chronic inflammation can have on health. Experiments carried out on mice have shown that betanin treatments suppress the precursor molecules of inflammation, preventing them from being generated.

A complementary anti-oxidant

One of the positive effects on the body after the consumption of beetroot and its extracts that has attracted the most attention in recent years is its capacity as an antioxidant agent. Oxidation is a normal phenomenon in our body that helps us reduce the risk of infection by attacking germs. But excess oxidation, known as oxidative stress, attacks healthy cells rather than germs and other harmful microorganisms. Hence the importance of consuming foods that help us maintain an adequate balance, such as beets.

The antioxidant properties of this superfood are due to its high content of nitrogenous compounds called betalains or betanins, which are the compounds that also give it its characteristic red or purple color.

A study conducted by the Northumbria University School of Health and Life Sciences on the beet indicates that “its components, especially betalain pigments, show potent antioxidant, anti-inflammatory and chemopreventive activity in vitro and in vivo.“

A cognition enhancer that helps our brain

Another of the positive effects of consuming beetroot and its derivatives is that it can help us reduce or delay the deterioration of cognitive functioning that occurs with age, that too often manifests as clinical dementia or presents as Alzheimer’s disease.

Beetroot does not cure these cognitive diseases that mostly affect the elderly, but its compounds do help prevent them and their symptoms appear in early stages, this occurs because beetroot improves cerebrovascular blood flow that keeps cognitive functions active.

A 2018 study by the University of South Florida in Tampa found that betanin could eventually help slow the buildup of misfolded proteins in the brain, a process associated with Alzheimer’s disease. Scientists say this discovery could lead to the development of drugs that could alleviate some of the long-term effects of the disease, the world’s leading cause of dementia.

benefits of beets, superfood

The most bioavailable (and portable) way to get your beets

Beetroot in its different varieties is a superfood that can be consumed naturally by preparing it in the kitchen in countless recipes available in books and on the internet. Including beets in our diet provides multiple benefits. This is where bioavailability comes into play. Importantly, bioavailability is the ability of a substance to be absorbed by our body so that it can be used to benefit our state of health.

The Northumbria University study, noted above, indicates that “For a food component to be considered beneficial to health, it must be bioavailable in vivo, that is, after ingestion, the active compounds are absorbed through the gastrointestinal tract and are available in circulation, in amounts sufficient to be used by cells“. And the important bioactive compounds in beets, such as betalains, have been shown to have high bioavailability.

What does all of this mean? Basically, the nutrients in the beetroot superfood can be easily absorbed by our body and are better utilized when we eat them or take them through supplements.

Superfoods such as beets are becoming the protagonists and key ingredients of natural products to improve our health and physical performance, both for athletic performance and for functioning in daily life. Kalen Caughey, an entrepreneur who, together with his father (a doctor of biochemistry) created the superfood brand VOKE Energy, said that they decided to include beets as a key element because “we were looking for ingredients that had been proven in the scientific literature to improve our metabolism, help us to think more clearly, and to give us enhanced energy. And beets, along with other superfoods, allow us to further increase the quality and value proposition associated with what we have to offer our customers.”

benefits of beets, superfood

Other great superfoods that complement beets

Beetroot is a superfood that is good for us if we include it in our diet and its positive effects on our bodies and minds can be magnified if it is accompanied by other superfoods that complement it. For an example of just one synergistic possibility, guarana seeds, which give us productive energy, work along with beets to enhance their effectiveness.

Other beet-friendly superfoods include caffeine from green tea leaves, which contributes to our focus and ability to concentrate, and acerola, which benefits our immune system with its essential nutrients.

…And the beet goes on… The benefits of beets

Now that we know more about beetroot and some of the many benefits it brings to our health, we can give it its rightful place in our health and wellness arsenal and take advantage of it for much more than its flavor and because it makes our dishes look more attractive. We can now take this superfood wherever we go thanks to the fact that we can find it in different presentations or included as an ingredient in today’s better nutritional supplements. 

Further Resources For Reference: 

Trend alert! Why beets are the hot new ‘superfood’ – Los Angeles Times
Top 5 health benefits of beetroot – BBC Goodfood
Beetroot: Benefits and nutrition – Medical News Today

Helpful Links:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5295087/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4425174/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4425174/

https://www.ncbi.nlm.nih.gov/pubmed/19661447

 

4 Amazing Benefits of Beets: The Powerful Superfood Is An Original NewsHealthWatch Article

Recipe for a Healthier Brain: 5 Key Ingredients

Robin Finesmith
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Recipe for a Healthier Brain: 5 Key Ingredients

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What is “neuroplasticity?” It’s a term that keeps sprouting up in our collective vocabulary, from fashion magazines to business courses at MIT. But what is it, and why is it so important? Simply put, neuroplasticity is the brain’s ability to grow and adapt over time. By creating new neurons and building new neural networks, our brains are able to rise to the challenges of personal and environmental stressors and age. Below are five of the most important, concrete ways we can protect and enrich our brains with active care, from food choices to supplements. [This article, “[This article, “Recipe For A Healthier Brain: 5 Key Ingredients” was originally published in NewsHealthWatch]”

Food for thought For A Healthier Brain

Adopting a brain healthy eating style has been shown to slow brain aging by 7.5 years and to lessen the chances of developing Alzheimer’s disease. The Mayo Clinic recommends what it calls the MIND diet — a hybrid of the heart-healthy Mediterranean diet and the blood pressure-reducing DASH diet — which incorporates much less red meat and salt than a typical American diet, and emphasizes plant-based foods, whole grains, fish and healthy fats. Rich in anti-oxidants, vitamins, and minerals, these “brain foods” help the mind process new information and produce hormones such as dopamine that increase alertness and attention span.

Salmon

Salmon is very high in omega-3 fatty acids, which increase cerebral circulation and keep dopamine levels in the brain active. They also increase mental focus and slow cognitive decline in older adults by supporting the frontoparietal region, the part of the brain known for problem-solving, Researchers also say that people age 65 and older who generally ate fish once a week or more scored better on memory tests and number games than those who had seafood less often.

Pumpkin Seeds

Nuts are packed with fat-soluble vitamin E, known for its brain-protective qualities. Pumpkin seeds also provide over 70 percent of the recommended daily allowance of zinc, which improves communication between neurons and may help reduce memory loss. 

Oranges

Oranges are rich in vitamin C, a powerful antioxidant that fights off free radicals that can damage brain cells. A 2017 study showed that healthy young adults who drank orange juice had greater blood flow to the brain; eating one medium orange every day could improve focus, attention, and decision speed.

Blueberries

Rich in flavonoids, blueberries have one of the highest antioxidant levels of any food. In a 20-year study of over 16,000 older adults, those who ate the most blueberries and strawberries had the slowest rates of cognitive decline. Blueberries also are a rich source of vitamin K, which regulates calcium in the brain.

Leafy greens

Greens like kale, collards and spinach are packed with folate, vitamin E, carotenoids and flavonoids, which have been shown to lower the risk of dementia and cognitive decline. The iron and vitamin B6 in kale also work with these nutrients to help the brain produce healthy levels of the neurotransmitters serotonin and dopamine, which regulate mood. 

Lamb

A long-term study found that weekly consumption of lamb instead of other red meats improved long-term cognitive abilities. Lamb contains vitamin B12, zinc, selenium, niacin, and heme iron, the type absorbed more efficiently by the body than in plants. It is also rich in high-quality protein: around 25 grams per 3.5-ounce serving. (Red meat makes an appearance fewer than four times a week in the ideal MIND diet. Beans, lentils and soybeans, full of protein and fiber, make a good substitute.) 

Brain exercise 

Staying mentally active helps support brain health in a number of ways, including maintainance of memory, cognition, and creativity. A variety of activities can help to “cross-train” the mind, from doing crossword puzzles or Sudoku to reading or putting together a jigsaw puzzle. Incorporating different activities can increase their effectiveness. Here are a few to try.

The ‘Memory Palace’ is an ancient Greek and Roman technique for memorizing difficult things like lists of names, by mapping them onto memorable imagery, coming up with a story about the thing you’re trying to remember, or perhaps making it into a song that rhymes or has some cadence. 

Try getting dressed with your eyes closed or eating your food with the non-dominant hand.

The Alzheimer’s Society says that playing card games can help fight the disease. 

Spend 15 minutes per day of acquiring a new skill or mastering an old one.

Use your motor skills when learning something new.

healthier brain

Sleep Is Key For A Healthier Brain

Adequate sleep is critical to brain health. Some theories posit that sleep helps clear abnormal proteins and lipids in the brain such as lipofuscins; it also consolidates short-term into long-term memories, which boosts brain function and overall memory. Without proper sleep, the brain becomes foggy and has a harder time absorbing and recalling new information. Reduced alertness and attention problems are common; judgment is poor, and fine motor skills are impaired. Chronic sleep deprivation can also lead to serious health conditions, such as heart failure, high blood pressure, diabetes, and stroke. Seven to eight consecutive hours of sleep is necessary for most people, not fragmented sleep of two- or three- hour increments. 

For those having trouble sleeping, keeping the bedroom cool and dark may help. Others try progressive relaxation, warm baths, or aromatherapy. 

Others reach for over-the-counter supplements of melatonin, a naturally produced sleep hormone; last year, more than 3 million Americans used melatonin supplements to fall asleep. Increasingly though, consumers have been finding relief with supplements of tryptophan, an essential amino acid that is a precursor to both melatonin and serotonin. 

One such product is DELTA BRAINLUXURY™, a nutritional brain supplement designed to improve sleep quality by using the essential amino acid tryptophan to stimulate the body’s natural production of both melatonin and serotonin, a neurotransmitter that plays an important role in feeling energized and motivated in the morning. 

“We just give the starting material, and then your brain decides what it needs,” says biochemist Dr. Axel Bouchon, co-founder of BRAINLUXURY™, a New York-based company started in 2021 with co-founder and CEO Hermann Schützinger. 

DELTA BRAINLUXURY™, a combination of tryptophan, glycine (an amino acid that supports serotonin production), omega-3 fatty acids and vitamins, is not a sleeping agent; it instead provides nutrition necessary for an intensified deep sleep period. According to Bouchon “the brain is 70% fat, so you obviously need oil to feed such a fatty organ.” That’s why the patent pending formula is includes a unique combination of essential oils, which Bouchon says “open a much faster delivery to your brain.”

“Don’t touch melatonin,” says Bouchon, “use your own. There is a natural alternative – and it is us.”

healthier brain

Movement

Experts recommend that people try to stay on their feet as much as possible. A 2018 study found that adults ages 45 to 75 who sat at least three hours a day had substantial thinning of their medial temporal lobe, a part of the brain responsible for the formation of new memories. This thinning is usually a precursor to dementia.

Regular aerobic exercise — any moderate aerobic activity that increases your heart rate — boosts blood flow to the brain, and also boosts the size of the hippocampus, the part of the brain that’s involved in verbal memory and learning. It also tends to counter some of the natural reduction in brain connections that occur during aging. Multiple research studies also show that people who are physically active have a lower risk of developing Alzheimer’s disease.

One 2017 study found an association between low physical activity and dementia risk. The researchers also did MRI scans of about 2,000 people 60? or older and found that the more active they were, the larger their hippocampus. The protective effects were highest in those over age 75, adding more evidence that it’s never too late to start. Here are some good places to begin.

Dancing

A New England Journal of Medicine study followed seniors for more than 20 years and found that regular dancing reduced the risk of dementia by 76 percent — twice as much as reading. 

Yoga 

A 2016 UCLA study found that people 55? or older who enrolled in a 12-week program consisting of an hour of a type of meditative yoga once a week as well as ?12 minutes of at-home meditation had significant improvements in both verbal memory and visual-spatial memory. The changes occur when practicing unfamiliar movements, because learning new skills creates new neural pathways.

Tai chi 

According to a 2018 study, older adults who practiced tai chi for 12 weeks had a greater ability to multitask,. They also had more activity in the prefrontal cortex, the part of the brain where higher-level thinking occurs. Additional studies suggest that tai chi can help improve reasoning, planning, problem-solving and memory among older adults without evidence of significant cognitive impairment. 

It’s never too late to start,” says Kaitlin Casaletto, an assistant professor of neuropsychology at the University of California, San Francisco. “Greater physical activity is associated with more synaptic protein levels in brain tissue, and this suggests that every movement counts when it comes to brain health.”

Social Activity

Research shows that interacting with others supports brain cell production and repair – but this goes beyond ‘likes’ on social media. It’s important to connect with loved ones and friends, especially if you live alone. There is research that links living a solitary life to brain atrophy — so remaining involved with other people may have the opposite effect and strengthen brain health. 

Hearing

There’s also direct connection between hearing and preserving cognitive function: hearing loss presents the largest identifiable risk for developing dementia, exceeding social isolation, smoking, high blood pressure, and lack of exercise. According to The Lancet, those with only slightly poorer hearing than normal can experience cognitive deficits. That’s because when the brain is inadequately stimulated by aural input, it tends to atrophy.

The best way to prevent hearing loss is to protect the ears against noise. The effects of noise exposure are cumulative, so avoid listening to loud music for extensive periods of time. If you listen through earbuds or headphones, try to get ones with a noise-canceling feature that blocks ambient sound. This allows you to listen to programs and music at lower volumes that are less damaging to hearing. 

An arsenal of techniques can individualize efforts to improve brain health, from personal choices in diet, movement, brain games, social activities, to good sleep hygiene. And companies like BRAINLUXURY™ are beginning efforts to personalize their products. The ultimate goal of BRAINLUXURY™ is to understand individual customer sleep patterns and recommend tailored usage of products based on each client’s specific needs. 

Brain health is literally steps away, depending upon where your feet decide to go, how you occupy your hands, who you spend time with, and how you fill your plate. Stimulating all your senses, from taste and hearing to touch and kinetic motion and rest will complete your own recipe for how to keep your brain active and fit for some time to come. Happy hunting!

Help Links:

https://www.health.harvard.edu/mind-and-mood/12-ways-to-keep-your-brain-young

Disclaimer

Important Note: The information contained in this article is for general informational purposes only and should not be construed as health or medical advice, nor is it intended to diagnose, prevent, treat, or cure any disease or health condition. Before embarking on any diet or program of nutritional supplementation, it is advisable to consult your healthcare professional in order to determine its safety and probable efficacy in terms of your individual state of health.

[This article, “Betting on Clean Energy… And Clean Nutrition For Our Bodies” was originally published in NewsHealthWatch]

Supplements: The Best Hormonally-Balanced Diet and The #1 Nutritional Supplement Regimen for Women

Mike Stedham
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Supplements: The Best Hormonally-Balanced Diet and The #1 Nutritional Supplement Regimen for Women

Table of Contents

Women have always known that their health concerns are different from men’s. Key biological and hormonal functions related to pregnancy and childbirth are just some of the causes for these concerns. As scientists have learned more about how vitamins and minerals affect hormones, it has become clear that women have different nutritional requirements to keep their bodies in good shape, and that supplements might not only be helpful – but necessary. [This article, “The Best Hormonally-Balanced Diet and Nutritional Supplement Regimen for Women” was originally published in NewsHealthWatch]

Those special requirements change throughout a woman’s lifetime. Up to puberty, male and female children have essentially the same needs. As a woman’s body prepares to enter her childbearing years, those paths diverge as she develops more of a need for such minerals as iron and calcium. The requirements change again as a woman faces the process of menopause and the end of her reproductive cycle.

While both male and female researchers have studied these phases in a woman’s life to determine the specific nutrients needed at each step in the process, it’s the women on the research staff that will actually be experiencing the effects of these studies on their own bodies – and this gives them a unique perspective on the work as well as an added incentive to develop diets and nutritional supplements that will help them meet these needs.

Getting the right stuff at the right time

Experts say the first way for women to get the nutrients they need at the various stages of their lives is through a healthy diet that contains all of the vitamins, minerals and other healthy compounds required by their biological functions. The following foods are the usual suspects on almost any list of nutrient-rich ingredients for a healthy diet:

Almonds, cashews, peanuts

Avocados

Baked potatoes

Bell peppers    

Barley, oats, quinoa, brown rice

Brussels sprouts

Cantaloupe, papaya, raspberries, strawberries

Dried beans (garbanzo, kidney, navy, pinto)

Eggs

Greens such as chard, collard greens, kale, mustard greens, spinach

Mushrooms  

Lean meats such as beef, lamb, tuna, chicken and turkey   

Lentils, peas 

Low-fat yogurt

Seeds (flax, pumpkin, sesame and sunflower

Sweet potatoes

While such a diet will meet most of a woman’s nutritional needs, some basic nutritional supplements may be required. Because many people are indoors most of the time, they don’t receive enough sunlight to produce an adequate amount of vitamin D.  Strict vegetarians and those who regularly take acid blockers may need more vitamin B12. Supplements containing the recommended daily dose of both ingredients may be helpful for those people. Supplements containing vitamin D3, the specific type of vitamin D produced by the skin, are especially useful in these cases.

Making up for what’s missing

Another mineral that women may need to focus on is iron, a key component of blood. Anyone can be anemic, but because of blood lost during menstruation, women are more likely than men to suffer from this condition. During pregnancy, a woman may need three times as much iron as her male counterpart to avoid anemia. That amounts to 27 milligrams per day, and it may require a supplement to reach that dosage.

Pregnant women also have a need for extra amounts of folate, a B vitamin that lowers the risk of certain birth defects affecting the brain and spinal cord. Women in their childbearing years should get 400 micrograms of folate a day, and that amount increases to 600 micrograms a day when they become pregnant.

Protein is a vital nutrient that plays a major role in the growth of a fetus. Pregnant women should getting about 88 grams of protein a day, while breastfeeding women should aim for 100 grams.

During their childbearing years, women also need more calcium than men do. That’s because they are more prone to bone loss, and calcium is needed to develop strong skeletons and to ward of osteoporosis. Diet alone may not provide an adequate amount of this vital mineral (around 1,300 milligrams per day), so women may want to consider taking a nutritional supplement to make up for that deficit. 

A woman’s nutritional needs change again around age 50, when menopause brings about the end of menstrual periods. Her hormonal balance undergoes major changes, and these are reflected in the vitamins and minerals required to keep her in good health as she ages.

Maintaining strong bones becomes even more critical at this time, so experts recommend that a woman get at least1,200 milligrams of calcium a day in addition to 800 international units of vitamin D.

After menopause, women still need to make sure they monitor their diets to ensure that they are receiving ample amounts of several key nutrients. Fiber, for instance, helps lower the risk of a variety of conditions such as cancer, diabetes, heart disease and high cholesterol. Women over 50 are advised to get at least 20 grams of fiber each day. Vitamin B6 has been shown to improve brain function and keep people sharp as they age, and experts recommend that women get at least 1.5 milligrams of it each day.

Supplements, supplement, female supplements, female hormones, pms, pregnancy

PMS can spell misery every month

The most familiar health complaint from women between puberty and menopause is PMS: the monthly premenstrual syndrome that affects, according to one study, 75 percent of all women. It brings about physical and emotional changes that can manifest themselves in a variety of symptoms ranging from food cravings to cramps to mood swings to anxiety. 

Many over-the-counter remedies are marketed with claims that they can lessen or eliminate some of the more severe aspects of PMS, and clinical studies are being done to investigate these claims. The ingredients found in these products are often the same one found in other dietary supplements, so their basic properties are well understood already. 

Calcium: A study of women taking 500 milligrams of calcium twice a day for 3 months found they had less fatigue, fewer changes in appetite, and less depression than women with PMS who did not take the supplement.

Vitamin D: One study found that taking vitamin D along with calcium lowered the chance of developing PMS. Researchers believe the effect may be linked to how calcium and vitamin D affect certain hormones. 

Magnesium: The jury is still out on this mineral, but at least one study has shown it may help with PMS symptoms such as bloating, fluid retention, and tenderness in the breasts. 

Essential fatty acids: These are already believed to prevent depression, heart disease and abnormalities in various organs. Now research has shown that women who took these along with vitamin E had significantly improved PMS symptoms after 3 months of treatments, and again 6 months later. 

supplements, supplement, PMS,

Supplement products made for women, by women

The days of all-male research labs are long gone, and women have stepped into all of the roles that were once exclusively part of a boys’ club. These women have brought their own life and health experiences into the laboratory as well as the manufacturing process, ensuring that the users of these products have a strong voice in their development and production.

Mixhers is a Utah-based supplement company that bills itself as women-owned and women-operated. It’s the brainchild of founder and CEO Jess Toolson, who was inspired to start the business when a doctor prescribed nothing but ibuprofen to deal with her own serious period problems. She wondered if a better, more natural way could be found to lessen or even eliminate her recurring problem, so she turned to other women to help her answer that question.

“Because we are female owned and female run, we are truly formulating products for women. Most supplement companies are formulated by men who aren’t actually experiencing the hormonal health struggles,” Toolson says.

After two years of research, formulation, re-formulation and testing, Mixhers was launched with a product called Hertime – a blend of ingredients designed to nourish a woman’s body and balance her hormone levels by managing estrogen and progesterone levels while also reducing inflammation and bloating.

Other supplement companies are also turning to women to research new ingredients, develop new formulations, and find more efficient ways to get these products into the hands of women who need them. One trait many of these women-oriented businesses have in common is a naturalistic approach using various substances already used for other purposes.

Finding relief the natural way 

Some of the natural ingredients found in products designed to help women with their menstrual issues are white peony root, Siberian ginseng, Chinese licorice, dong quai, and giant kelp leaf. Each has a unique property believed to help women specifically. The white peony, for example, is said to calm the nervous system and enhance progesterone production. Chinese licorice is believed to reduce inflammation while promoting healthy ovulation, and Siberian ginseng is believed to support adrenal function and balance sex hormones. Dong quai is claimed to work as a natural pain reliever, while giant kelp leaf is promoted as being good for ovarian health and follicular function while allowing optimal progesterone production.

Other natural ingredients often used in these formulations for women include chasteberry, which has been used for centuries to treat various conditions in different parts of the world; evening primrose oil, another herbal supplement that some manufacturers claim can help with PMS; ginkgo biloba, which some studies have shown may be effective for treating PMS symptoms; and St. John’s wort, a supplement often used for mild to moderate depression. 

Toolson says all of the formulations used by Mixhers in their various products are based on the organic approach to solving women’s problems.

“We are 100 percent natural,” she says. “We  use ingredients that have all been clinically proven to work effectively together.

Mixhers products are currently geared toward women during their childbearing years, but the company also has plans to add a line of products formulated especially for women going through menopause. Regardless of age, Toolson says, the women who buy her products are supporting a company that is driven to create a better way for women to live with their hormones.

That support goes both ways. The women who own, operate, and do research for supplement manufacturers have a distinct advantage over their male counterparts – they are able to use the products they produce, so they gain valuable first-hand knowledge of what works, and what doesn’t work, in the real world. Ideally, the women working in the supplement field will be able to improve the overall health of women, who have historically experienced disparities as a result of gender inequality in the health care field.  

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Disclaimer

Important Note: The information contained in this article is for general informational purposes only, and should not be construed as health or medical advice, nor is it intended to diagnose, prevent, treat, or cure any disease or health condition. Before embarking on any diet or program of nutritional supplementation, it is advisable to consult your healthcare professional in order to determine its safety and probable efficacy in terms of your individual state of health.

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