You see, caffeine gives you “energy” simply by drawing on already-depleted resources within your body. It forces the adrenal glands to pump out more cortisol, a stress hormone, which starts a cascade of events including more sugar being drawn into the blood. Eating sugary foods is just like a short cut to the same effect.

But the problem is, this artificial charge-up is simply “borrowing from tomorrow to pay for today.” It’s a short-term solution that you must keep repeating each time the buzz slows down. Eventually you’ll reach the bottom of your energy bank account, and you will experience adrenal burnout.

Rather than continuing on this damaging roller coaster of blood sugar and hormones, consider trying a form of natural herbal support called adaptogens. 

Adaptogenic herbs have been used for thousands of years in Eastern and traditional medical practices to help people adapt to stress. They are an intelligent type of plant, meaning that the way they function in the body is responsive to an individual’s needs.

How do adaptogenic herbs work?

One of the main ways in which adaptogens work is to curb the stress response. This isn’t necessarily by any particular mechanism, but rather by normalizing all physiological functions, even in the face of challenging situations.

Adaptogenic herbs help to modulate the production and emission of cortisol. Although cortisol has a bad reputation for being a stress hormone, it is also critical to normal function because it allows us to feel awake and alert when needed (i.e., to rise in the morning).

However, when cortisol is overproduced or its levels are out of balance, many harmful effects occur in the body. These can include digestive distress, sleep issues, weight gain, depleted energy, accelerated aging and even heart disease or diabetes. It is therefore important to regulate the production of cortisol so that it remains at a healthy level as needed throughout the day.

Adaptogenic herbs are able to help normalize cortisol production by supporting the adrenal glands, which are the body’s primary mechanism for chemical responses to environmental and emotional changes. These important little glands, which sit on top of the kidneys, are all too often abused and exhausted by the demands of modern life, and the general lack of self-care practices in Western society. 

Adaptogens can also enable the body’s cells to work more efficiently to create energy and eliminate waste products. Overall the effect is one of rejuvenation, restoration and balance.

Mainstream science has begun to acknowledge what has been held true for millennia in other modes of medicine, and studies are being performed to confirm the positive effects of adaptogens. Here are some of the most effective and time-tested adaptogenic herbs for you to consider.

Note that dosing guidelines are for reference only — you should always talk to your health-care provider about your individual situation.

 Best adaptogenic herbs 

Asian (red) ginseng (and other ginsengs)

Originating in Asia, ginseng is one of the most treasured medicinal herbs in the world. Other medicinal plants that exhibit similar beneficial effects are sometimes called ginseng even though they are unrelated. Examples are Siberian ginseng and Brazilian ginseng.

There are many benefits related to this type of plant including a strengthened immune system and healthy cell regeneration. Studies show that it may have a protective effect against the growth of cancer cells, and it creates a sense of well-being.

Try using 100–200 milligrams of a standardized ginseng extract, which should contain 4 to 7 percent of the active ginsenoside compounds. Another option is to take a dried and powdered form in capsules at a dosage of 1 to 2 grams per day.

Ashwagandha

Ashwagandha is also known as Indian ginseng or winter cherry. The name ashwagandha means “the sweat of a horse,” indicating that a person who uses the herb will gain the energy and vitality of a horse. This herb functions via active constituents called withanolides, which have a number of positive effects including improved physical endurance and mental acuity. It is said to restore the function of nerves and also act as an aphrodisiac.

Try taking 3 to 6 grams of the dried root daily. Those who are sensitive to nightshades may not benefit from ashwagandha. If you have trouble digesting it, trying taking some ginger along with your dose.

Medicinal mushrooms

A number of mushrooms have incredible anti-stress effects, including reishi, shiitake, maitake and cordyceps. Benefits include anxiety relief, enhanced immunity, and cancer protection.

If you are buying medicinal mushrooms, seek out whole dried ones or extracts made from the fruiting body. These will be superior in quality and in terms of therapeutic efficacy.

Holy basil

Holy basil is also known as tulsi in India, where it is valued as an anti-aging elixir. Modern research is beginning to confirm that holy basil helps regulate the immune system and stress response, and even helps keep blood sugar and blood pressure in check. 

The recommended dose is 40 to 60 drops of a tincture, three times per day. Look for a whole herb extract rather than any isolated active ingredient.

Rhodiola

Rhodiola is a versatile and slightly stimulating adaptogen. It can help people who feel depleted and fatigued in general, or who have fibromyalgia or chronic fatigue syndrome.

Probiotics are microorganisms that offer some form of health benefit to the host – they can be found in various different foods. Probiotics are believed to play very important roles in regulating proper intestinal function and digestion – by balancing intestinal microflora.

These ‘good bacteria’ are considered to be “live microorganisms which when administered in adequate amounts confer a health benefit on the host”, according to the World Health Organization¹.

Probiotics are normally consumed in fermented foods with active live cultures such as yogurt.

Probiotics are also available in supplement form as capsules, liquid and chewables. There are many different strains of probiotics, but the most common strains available today in are Lactobacillus and Bifidobacterium.

What are the health benefits of probiotics?

It should be noted that many of the possible health benefits of probiotics still require more scientific research to be proven.

1) Diarrhea

Certain strains of probiotics have demonstrated positive results in treatingdiarrhea and gastroenteritis. According to a report published in the Journal of Pediatric Gastroenterology and Nutrition², probiotics are “useful in the prevention or treatment of several gastrointestinal disorders”, such as infectious diarrhea, antibiotic diarrhea, and traveler’s diarrhea.

One study published in the Journal of Pediatrics, concluded that Lactobacillusspecies are a safe and effective form of treatment for children with infectious diarrhea. The researchers concluded that “Prophylactic use of Lactobacillus significantly reduced the risk of nosocomial diarrhea in infants, particularly nosocomial rotavirus gastroenteritis.”

However, researchers from the University of Swansea, Wales, UK, reported in The Lancet that probiotic supplements do not reduce antibiotic-associated diarrhea in seniors.

2) Brain function

Probiotics may be beneficial for brain function. Researchers at UCLA found that brain function improved among healthy women who regularly consumed probiotic-containing yogurt.

Lead author of the study, Dr. Kirsten Tillisch, said “Many of us have a container of yogurt in our refrigerator that we may eat for enjoyment, for calcium or because we think it might help our health in other ways. Our findings indicate that some of the contents of yogurt may actually change the way our brain responds to the environment. When we consider the implications of this work, the old sayings ‘you are what you eat’ and ‘gut feelings’ take on new meaning.”

In addition, probiotic bacteria might have the potential to change brain neurochemistry and treat anxiety and depression-related disorders, according to a study published in the journal Proceedings of the National Academy of Sciences (PNAS).

3) Cholesterol

Research presented at the American Heart Association’s Scientific Sessions in 2012 revealed that a formulation ofLactobacillus reuteri NCIMB 30242, is able to reduce blood levels of LDL or “bad” cholesterol.

Mitchell L. Jones, M.D., Ph.D Jones, co-founder and chief science officer of the company that formulated the probiotic said that the study showed that the probiotics can reduce cholesterol esters “and in particular reduce the cholesterol esters associated with ‘bad’ saturated fatty acids in the blood.”

4) Blood pressure

Some studies have found that milk fermented with strains of LAB may help lower blood pressure.⁴

5) Irritable bowel syndrome

There is growing evidence that probiotics can help treat IBS (irritable bowel syndrome). Two review articles, published in Nutrition in Clinical Practice, examined the therapeutic approaches to irritable bowel syndrome and found that probiotics, specifically Bifidobacterium infantis 35624 (Bifantis®), are very effective at managing IBS.

6) Infection

A study published in the prestigious scientific journal PNAS (Proceedings of the National Academy of Sciences), found thatprobiotic bacteria can protect against bacterial infection.

The research was the first of its kind to demonstrate that Lactobacillus salivarius offered significant protection against Listeria infection.

7) Psoriasis and Chronic Fatigue Syndrome

Scientists at University College Cork, Ireland, reported in the journal Gut Microbes that Bifidobacterium infantis 35624 may also have benefits for patients with psoriasis and chronic fatigue syndrome.

Bifidobacterium infantis 35624 is a probiotic available in the USA for fortifying the digestive system.

This study is significant, the authors added, because it shows that a single probiotic can affect the systemic immune system in humans, and not only the mucosal immune system.

Probiotic strains

Probiotic cultures naturally occur in certain fermented foods. Below is a list of different strains of probiotic bacteria.

• Bacillus coagulans GBI-30, 6086
• Bifidobacterium animalis subscp. lactis BB-12
• Bifidobacterium longum subsp. infantis 35624
• Lactobacillus acidophilus NCFM
• Lactobacillus paracasei St11
• Lactobacillus johnsonii La1
• Lactobacillus plantarum 299v
• Lactobacillus reuteri ATCC
• Lactobacillus reuteri Protectis
• Saccharomyces boulardii.

Antibiotics are used to kill bacterial infections; they are not effective against viral infections, such as a cold or the flu, or against fungal infections, like ringworm or vaginal yeast infections. The most common antibiotic classes and drug members are listed in Table , along with the most commonly reported antibiotic side effects.

Adverse Effects of Common Antibiotics and Classes

ANTIBIOTIC CLASS	ANTIBIOTIC CLASS MEMBERS	MOST COMMON SIDE EFFECTS	ADDITIONAL CLINICAL COMMENTS
Penicillins	penicillin, amoxicillin, amoxicillin-clavulanate, ampicillin, piperacillin-tazobactam, nafcillin, oxacillin	rash, diarrhea, abdominal pain, nausea/vomiting, drug fever, hypersensitivity (allergic) reactions	if bloody stools, anaphylaxis, severe skin reaction, fever occur contact health care provider immediately; ampicillin may cause pseudomembranous colitis
Cephalosporins	cephalexin, cefaclor, cefuroxime, ceftibuten, cefdinir, cefixime,  ceftriaxone	rash, diarrhea, nausea/vomiting (rare), hypersensitivity (allergic) reactions, serum sickness, vaginal candidiasis	cross-hypersensitivity may occur in patients with documented penicillin allergy
Aminoglycosides	gentamicin, tobramycin, amikacin	renal (kidney) toxicity, ototoxicity (hearing loss), dizziness, nausea/vomiting, nystagmus	longer or multiple treatment periods may lead to greater risk for ototoxicity, renal (kidney) toxicity
Carbapenems	meropenem, ertapenem, doripenem, imipenem-cilastatin	diarrhea, nausea/vomiting, headache, rash, liver toxicity, eosinophilia (elevated white blood cells)	Hypersensitivity reactions reported with meropenem, imipenem in patients with penicillin allergy
Antituberculosis Agents	rifampin, rifabutin, isoniazid, pyrazinamide, ethambutol, dapsone	diarrhea, nausea/vomiting, anorexia, hemolytic anemia, liver toxicity, headache, peripheral neuropathy, dizziness, reddish-orange body fluids (rifampin, rifabutin only)	sides effects vary among agents, check individually; vitamin B6 (pyridoxine) may be taken to help prevent peripheral neuropathy with isoniazid
Glycopeptides	vancomycin, telavancin	vancomycin: red man syndrome (flushing, hypotension, itching); phlebitis; telavancin: taste alteration, nausea/vomiting, headache, dizziness	IV infusion of vancomycin over 60 minutes may prevent red man syndrome
Macrolides	erythromycin, azithromycin, clarithromycin	abdominal pain, diarrhea, anorexia, nausea/vomiting, taste alterations (clarithromycin)	high rate of gastrointestinal side effects; do not crush, chew, break, open enteric-coated or delayed-release pill
Sulfonamides	trimethoprin-sulfamethoxazole, erythromycin-sulfisoxazole, sulfadiazine	nausea/vomiting, diarrhea, anorexia, abdominal pain, rash, photosensitivity, headache, dizziness	Avoid prolonged sunlight exposure; use sunscreen, wear protective clothing; antibiotic cause of Stevens Johnson Syndrome, Toxic Epidermal Necrolysis
Tetracyclines	tetracycline, doxycycline, minocycline	nausea/vomiting, diarrhea, anorexia, abdominal pain, tooth discoloration in children < 8 years, liver toxicity	Avoid prolonged sunlight exposure; use sunscreen, wear protective clothing
Quinolones	ciprofloxacin (Cipro), levofloxacin (Levaquin), moxifloxacin (Avelox), ofloxacin (Floxin)	nausea/vomiting, diarrhea, abdominal pain, headache, lethargy, insomnia, photosensitivity (can be severe)	Avoid prolonged sunlight exposure; use sunscreen, wear protective clothing; moxifloxacin associated with higher rates of side effects [shehab]; tendon rupture (rare) more common in age > 60, with corticosteroid use, in kidney, heart, lung translant recipients
Lincosamide	clindamycin, lincomycin	pseudomembranous colitis (may be severe), diarrhea, nausea/vomiting, rash, hypersensitivity, jaundice (clindamycin)	if severe diarrhea during treatment or for up to 8 weeks after treatment consult health care provider immediately, may be pseudomembranous colitis (C. dificile); consider use of less toxic agents
Miscellaneous	metronidazole	nausea/vomiting, dizziness, headache, vaginal candidiasis, metallic taste	avoid alcohol use during treatment and for up to 3 days after, combined use may lead to cramps, nausea/vomiting, flushing, headache; may discolor urine red-brown

 

There are also several side effects that are common to most antibiotics, regardless of class or drug. These side effects may include antibiotic-associated diarrhea, yeast infections, serious allergic skin reactions, and complications from intravenous use of antibiotics.

• Antibiotic-associated diarrhea – Antibiotic-associated diarrhea occurs in patients receiving antibiotics and occurs for no explainable reason. Five to twenty-five percent of patients may develop antibiotic-associated diarrhea. The diarrhea occurs due to eradication of the normal gut flora by the antibiotic and results in an overgrowth of infectious bacteria, such as Clostridium dificile. If the diarrhea is severe, bloody, or is accompanied by stomach cramps of vomiting, a physician should be contacted. The most common antibiotics implicated in antibiotic-associated diarrhea are amoxicillin-clavulanate, ampicillin, and cefixime; however, other antibiotics may lead to this side effect, including cephalosporins, fluoroquinolones, azithromycin, clarithromycin, erythromycin, and tetracycline.²
• Vaginal yeast infections or oral thrush (candida species): Antibiotics may also change the normal flora balance in the vagina, often leading to an overgrowth of fungal species. Candida albicans is a common fungus normally present in small amounts in the vagina, mouth, gastrointestinal tract, and on the skin and does not normally cause disease or symptoms. However, the fungus may take over when there is limited competition from bacteria due to antibiotic treatment.
• Stevens Johnson Syndrome (SJS), Toxic Epidermal Necrolysis (TEN): Stevens-Johnson syndrome (SJS) and toxic epidermal necrolysis (TEN) are rare but serious allergic reactions to substances, often drugs, that result in serious skin and mucous membrane disorders. Antibiotics such as sulfonamides, penicillins, cephalosporins, and fluoroquinolones may result in SJS and TEN. SJS and TEN can both cause rash, skin peeling, and sores on the mucous membranes and may be life-threatening.³
• Injection site reactions and phlebitis: A reaction to an antibiotic can occur if the antibiotic is given intravenously in a vein. Injections site reactions and phlebitis (vein inflammation) can occur with intravenously (IV) administered antibiotics. The vein and area with the IV needle may be red, swollen and hot. An infection may or may not be present. Typically, the needle must be removed and reinserted elsewhere to help clear the injection site reaction.

Flaxseeds

Flaxseeds are slightly larger than sesame seeds and have a hard shell that is smooth and shiny. Their color ranges from deep amber to reddish brown depending upon whether the flax is of the golden or brown variety. While whole flaxseeds feature a soft crunch, the nutrients in ground seeds are more easily absorbed.

•  Richest source of omega fatty acids and lignans (potent cancer fighters) known in nature. The immune-enhancing omega fatty acids 3, 6, and 9 are balanced in the combination your body requires for optimal health. Also loaded with vitamins and phytonutrients, and an excellent source of protein and fiber, flaxseed is nature’s gift to health!
• Provides improved Immune Function – Immunity is the body’s ability to defend itself successfully against foreign substances. The alpha linolenic acid, as well as the lignans, decreases inflammation and promotes healthy functioning of the immune system. Flax seed may be useful to manage autoimmune and inflammatory disorders such as rheumatoid arthritis, psoriasis, and lupus.
• Weight Management – research indicates that including flaxseed in your daily diet can help you manage your weight. Besides stabilizing your sugar levels, flax expands five times in bulk when ingested. Flax taken half an hour before meals will help you eat less, so you will lose weight while simultaneously strengthening your immune system.
• Affect on Hormone Levels – Flax seed, with its high concentration of lignans, is a great choice for all women, whether younger, middle-aged, or older, as a natural way to normalize the menstrual cycle, manage menopause, and lower the risk of osteoporosis, cancer and heart disease. Intake of flaxseed on a daily basis results in hormonal changes that are beneficial to women of all ages. In menstruating women who consumed 10 grams (about 2 teaspoons) of flax seed on a daily basis, significant hormonal changes have resulted. These changes are similar to those seen after consumption of soy isoflavones. Positive effects included fewer cycle changes, along with a reduction in ovarian dysfunction. This, in turn, may decrease the development of breast and other cancers. As women reach menopause, the level of estrogens in their body decreases. This not only gives rise to menopausal symptoms, but also increases the risk of disease, including cardiovascular disease and osteoporosis. In post-menopausal women the protective effects of lignans is due primarily to their estrogenic activity. Lignans have even been proposed as an alternative to hormone-replacement therapy in post-menopausal women.
• Protection against bone loss – Daily dietary intake of flaxseed offers protection against bone loss, may increase bone density, and reduces the risk of osteoporosis.
• Flax seeds have Anti-cancer Effects – Extensive studies on both breast and colon cancer indicate that flax seed may play an important role in cancer treatment, as well as prevention. A breast cancer prevention program done at the Princess Margaret Hospital and the Toronto Hospital, involving 50 women diagnosed with breast cancer revealed that- while waiting for surgery, half of the women received muffins containing 25 grams of milled flax seed daily while the other half received ordinary muffins. The women who received the flax seed muffins had slower-growing tumors compared to the other group.
• Flax seeds help Reduce the Risk of Cardiovascular Disease – It aids in decreasing the so-called “bad” cholesterol. Increase the “good” cholesterol, decrease blood pressure, suppressed the development of atherosclerosis and inflammation, and enhances blood vessel tone. Researchers at the University of Toronto found that total blood cholesterol levels dropped by 9% and LDL (“bad” cholesterol) decreased by 18% when a group of nine healthy women added flax seeds to their regular diets. The women ate 50 grams of milled flax seed a day for four weeks
• Seed for Fiber – The benefits of flaxseed in its whole seed form far surpass those of flax oil because freshly ground seed includes the fiber content that is so vital to maintaining digestive health. The insoluble fiber in flax seed is helpful in regulating bowel movements, increasing the frequency of bowel movements, and preventing or treating bowel irregularities and constipation. Soluble fibre is helpful in lowering blood cholesterol levels as well as lowering blood sugar levels (important for people suffering from diabetes).
• Flavor enhancer – The light, nutty taste of flax seed enhances the flavor of food, and adds nutritional value to your diet. Flax seed may be eaten on its own, sprinkled on cereal, popcorn, and salads, or added to oatmeal, yogurt, and blender drinks. Adding flax seed to baked goods adds flavor, extra texture, and good nutrition. Milled flax seed may be baked into a variety of products including breads, pancakes, bagels, muffins, and cookies.

 

Barley

Barley is a wonderfully versatile cereal grain with a rich nutlike flavor and an appealing chewy, pasta-like consistency. Its appearance resembles wheat berries, although it is slightly lighter in color. Sprouted barley is naturally high in maltose, a sugar that serves as the basis for both malt syrup sweetener. When fermented, barley is used as an ingredient in beer and other alcoholic beverages.

• Promote healthy blood sugar: The fiber content in barley will prevent blood sugar levels from rising too high. Those suffering from Type 2 diabetes should consume more barley.
• Reduce cholesterol: Beta-glucan from barley’s soluble fiber is responsible for lowering cholesterol.
• Lower the risk of some types of cancer: Barley is rich in selenium and together with fiber it helps prevent colon cancer and breast cancer.
• Heart friendly: Regular consumption of barley reduces heart disease. In 2005 the Food and Drug Administration (FDA) announced that whole grain barley and barley -containing products are allowed to claim that they reduce the risk of coronary heart disease. It is a good source of niacin, a B vitamin that provides numerous protective actions against cardiovascular risk factors.
• Weight management: Barley is good for the control of weight and obesity as it is rich in beta-glucan soluble fiber. Eating fiber-rich foods may help increase satiety or a feeling of fullness.
• Protection against childhood asthma: Consumption of barley could help reduce the risk of childhood asthma by about 50%.

     for seven diseases:

• high cholesterol
• heart disease
• cancer
• diabetes
• hypertension
• soothing and calming effects for the bowel
• Slowing of age

 

Oats

Oats, known scientifically as Avena sativa, are a hardy cereal grain able to withstand poor soil conditions in which other crops are unable to thrive. Oats gain part of their distinctive flavor from the roasting process that they undergo after being harvested and cleaned. Although oats are then hulled, this process does not strip away their bran and germ allowing them to retain a concentrated source of their fiber and nutrients.

Cholesterol and Heart

Oatmeal and oat bran are significant sources of dietary fiber. This fiber contains a mixture of about half soluble and half insoluble fibers. One component of the soluble fibre found in oats is beta-glucans, a soluble fiber which has proven effective in lowering blood cholesterol. Here’s how it works. Soluble fiber breaks down as it passes through the digestive tract, forming a gel that traps some substances related to cholesterol, such as cholesterol-rich bile acids. This entrapment reduces the absorption of cholesterol into the bloodstream. The bad cholesterol, LDL, is trapped without lowering good cholesterol (HDL). Oats and grains are also one of the best sources of compounds called tocotrienols. These are antioxidants which together with tocopherols form vitamin E. The tocotrienols inhibit cholesterol synthesis and have been found to lower blood cholesterol. The accumulation of cholesterol is implicated in many types of cardiovascular disease. Oats, like all cholesterol-lowering agents, are most effective when consumed as part of a low-fat, high-fiber diet taken together with plenty of exercise. The beneficial health effects of oats are best if ½-1 cup (1½-3 ounces) of oats are eaten every day. One study found that the 1/10th ounce (3 grams) of soluble fiber from this amount of oatmeal decreased total cholesterol by approximately 2%, which correlates to a 4% decrease in coronary artery disease. Another study showed 1½ ounces (43 grams) of oatmeal resulted in a loss of 3% in total cholesterol and a 14% reduction in bad cholesterol after two months. Another study found that a 6-8 week diet of 1½-3 ounces (43-85 grams) of oat bran daily lowered total cholesterol by 20% and bad cholesterol (LDL) by as much as 25%. Another study found 3.5 ounces (100 grams) of oat bran (one-third of a cup of oat bran eaten twice a day) lowered cholesterol up to 15%. New research has also discovered that the antioxidants found in oats reduce cholesterol by reducing the ability of blood cells to stick to the inside of artery walls. So in other words, eat a cup of oats a day and you’ll be okay!

Blood Sugars

Eating oats can spread the rise in blood sugars over a longer time period. Control of blood glucose and insulin levels is essential in preventing many of the complications associated with diabetes. Oat beta-glucan slows the rise in blood glucose levels following a meal and delays its decline to pre-meal levels. Here’s how it works. As the beta-glucan in the soluble fiber of oats is digested, it forms a gel, which causes the viscosity of the contents of the stomach and small intestine to be increased. This in turn slows down digestion and prolongs the absorption of carbohydrates into the bloodstream. This means dramatic changes in blood sugar levels are avoided. Other sources of soluble fiber are grains, fresh fuit and vegetables.

Anti Cancer

Oats, like other grains and vegetables, contain hundreds of phytochemicals (plant chemicals). Many phytochemicals are thought to reduce a person’s risk of getting cancer. Phytoestrogen compounds, called lignans, in oats have been linked to decreased risk of hormone-related diseases such as breast cancer. Most of the research has been focused on breast cancer, but similar effects are expected on other hormone-related cancers such as prostate, endometrium and ovarian cancer. International research has shown that women with a higher intake of dietary fibre have lower circulating oestrogen levels, a factor associated with a lower risk of breast cancer. The insoluble fibers in oats are also thought to reduce carcinogens in the gastrointestinal tract.

Blood Pressure

A daily serving of whole oats rich in soluble fibre can reduce hypertension, or high blood pressure, and so reduce the need for anti-hypertensive medication. Nearly 1 in 3 American adults has high blood pressure. It usually has no symptoms, but can cause serious problems with the heart and blood vessels, leading to other complications.

Bowel Function

Oats have a high fiber content. Fiber is necessary in keeping bowel movements regular. Oats are high in both soluble and insoluble fiber. Insoluble fiber does not dissolve in water. It is spongy and absorbs many times its own weight of liquid. It makes stools heavier and speeds their passage through the gut, relieving constipation.

Weight Control

As the soluble fiber of oats is digested, it forms a gel, which causes the viscosity of the contents of the stomach and small intestine to be increased. The gel delays stomach emptying making you feel full longer which helps with weight loss. New research suggests that children between ages 2-18 years old who have a constant intake of oatmeal lowered their risk of obesity. The research found that the children who ate oatmeal were 50% less likely to become overweight, when compared to those children that did not eat it.

Athletic Performance

Oats, like other cereal grains, are valued primarily as a source of carbohydrates which provide calories for energy needs. Oats have been shown in scientific studies to favorably alter metabolism and enhance performance when ingested 45 minutes to 1 hour before exercise of moderate intensity.

 

Quinoa

We usually think of quinoa as a grain, but it is actually the seed of a plant that, as its scientific name Chenopodium quinoa reflects, is related to beets, chard and spinach. These amino acid-rich seeds are not only very nutritious, but also very delicious. Cooked quinoa seeds are fluffy and creamy, yet slightly crunchy. They have a delicate, somewhat nutty flavor. While the most popular type of quinoa is a transparent yellow color, other varieties feature colors such as orange, pink, red, purple or black. Although often difficult to find in the marketplace, the leaves of the quinoa plant are edible, with a taste similar to its green-leafed relatives, spinach, chard and beets.

• Migraines and hypertension: Riboflavin and magnesium are the natural aids in Quinoa for bad headaches. They are known to help relax the blood vessels, which reduces constriction and so eases tension. Basically they help the body to function better which in turn eases the stress the body experiences when circumstances make it over work. While no one claims it makes headaches go away, it can help and is known to reduce the frequency of migraine attacks.
• Childhood Asthma: Many allergies are connected with grass seeds but Quinoa is not a grass. It is a plant but is not known to produce serious allergic reactions in people. Asthma is the result of breathing difficulties that are made worse by tension. It is known to have triggers and often there is a family history of asthma. It is known to have got worse over the years and many experts point to our modern living conditions as making it more prevalent. While not all asthma attacks are caused by allergies which may or may not be avoidable, it is known that Quinoa helps to reduce body stress and helps to keep the airways open. It is recommended that children with asthma eat a whole food diet. Many of the nutrients that we need are in Quinoa such as Magnesium which naturally helps to reduce spasms in the bronchial tubes. We know that many asthma sufferers are short of vitamin b, minerals like magnesium, zinc and iron all of which can be found in Quinoa. Why not check out some of the recipes and see which ones are easiest to include in your child’s diet.
• Gallstones: This is another surprising area where Quinoa is known to be useful. It may not get rid of gallstones but it can help protect their development. Indeed this is another case where a wholesome diet rich in fiber can aid in the digestion of foodstuffs. As it is a soluble fiber it speeds through the intestines and reduces the need of increased bile production. Too much bile production helps to develop gallstones so this is another natural remedy for our bodies.
• Type 2 Diabetes: Quinoa is rich in magnesium which is a mineral that is essential in the body’s ability to deal with glucose and insulin. Yet again there is evidence that Quinoa, as part of a whole food diets aids in the digestion of foods. It is also known to increase Insulin sensitivity while reducing triglycerides (blood fats which need to be kept low in diabetics).
• Heart Disease: Quinoa is known to prevent the clogging of arteries and veins which in turn helps to relieve stresses on the heart. The fat in Quinoa is good fat in that is low in cholesterol and can help reduce blood pressure thanks to the presence of potassium and magnesium. In other words it is a good source of protein without the drawbacks of too much saturated fat and cholesterol.
• Pregnant Mums: Quinoa is known to be an endurance food which gives energy. It is also known to be a good source of Iron which pregnant mums are always advised to increase in their diet. It is good for tissue repair and development of teeth and bones. Along with the other benefits of Quinoa, it is a useful source of goodness that forming babies will demand in plenty as they grow. It is also good for Mums when they are feeding as it will improve the quality of milk for new-born infants.
• Cataracts: Quinoa is thought to help prevent cataracts and may aid those with the condition. Studies have shown that people who absorb about 99 grams of protein were only half as likely to develop nuclear cataracts(light is difficult to pass through the centre of the eye) while those with the greater polyunsaturated fats about 17 grams a day were 30 percent likely not to develop problems with the outer lens(corticular cataracts).

Split Peas

While most of us are familiar with split pea soup, there is a lot behind those little peas. Did you know that dried peas have been a staple of the human diet since prehistoric times? Peas have been found in archeological digs in Egypt, Asia, and Rome.

Are you worried about your cholesterol level? Eat split peas! Full of soluble fiber, peas help to bind up cholesterol-containing bile and move it out of your body. This can help with conditions like irritable bowel syndrome and diverticulosis. A single cup of cooked dried peas in your daily diet provides 65.1% of the recommended daily fiber. They also provide a good amount of protein, two B-vitamins, and several important minerals. Peas also include isoflavones, which are helpful in reducing the risk of breast and prostate cancer.

If you are diabetic, or have it in your family, split peas can be your best friend. Peas help stabilize your blood sugar levels while providing a steady supply of energy. Studies have shown that type 2 diabetics who eat at least 50 grams of fiber per day can lower their cholesterol, their triglycerides, and the VLDL (Very Low Density Lipoprotein) by a considerable amount.

Peas can also reduce the amount of plaque in your blood vessels and help your heart remain healthy. If you are sensitive to sulfites, which are added to most deli foods and salad bars, the mineral molybdenum will help you detoxify them. Peas can provide you with almost twice the recommended daily allowance of this mineral from a single 1-cup serving. Signs of sulfite sensitivity may include rapid heartbeat, headache, or disorientation.

Brown Rice

Brown rice is also called ‘unpolished rice’ and is brown in color. It is actually how all rice would look before it goes through the entire process of polishing. Every rice grain has an outer layer of a slightly stiff cover called the ‘hull’ or husk. The husk is always removed from the seed for both white and brown rice. Under this layer is a thin brownish layer called the ‘bran’ layer. This brownish layer on the rice seed clings to the seed and is removed through a polishing process. In the case of brown rice, the brownish bran layer is left intact and only the top stiff cover is removed. Brown rice is believed to be more nutritious as compared to white rice as, there are many nutrients in the brown layer that normally get taken off in the polishing process.

• Helps lower cholesterol – The oil in whole brown rice, not its fiber, lowers cholesterol.
• Helps prevent atherosclerosis – the fiber in rice has been shown to help prevent atherosclerosis.
• Helps to maintain a normal body weight – A study published in November 2003 of the America Journal of Clinic Nutrition cites the importance of having a diet rich in whole grains vs. refined grains as a means to help maintain a normal body weight.
• Reduces risk of metabolic syndrome – The latest research shows that refined grains and the foods made from them (e.g., white breads, cookies, pastries, pasta and rice) are now being linked not only to weight gain but to increased risk of insulin resistance (the precursor of type 2 diabetes) and the metabolic syndrome (a strong predictor of both type 2 diabetes and cardiovascular disease), while eating more whole grain foods is being shown to protect against all these ills.

Sesame Seeds

Sesame seeds are extremely beneficial for health, but are often overlooked, and they include the ability to prevent diabetes, lower blood pressure, prevent a wide variety of cancers, build strong bones, protect against radiation, increase heart health, help cure sleep disorders, improve digestion, reduce inflammation, boost respiratory health, strengthen your oral health, aid in healthy growth, improve circulation, detoxify the body, and eliminate depression and chronic stress.

Sesame seeds are derived from an unremarkable plant of the Sesamum genus and bears the scientific name of Sesamum indicum. Sesame seeds are considered the oldest oildseed crop in the world, and have been intentionally cultivated for more than 3,500 years. Evidence of their native forms are both in Africa and in India, places where they are still widely cultivated. It is extremely resilient, and grows in places where many other crops fail, which is why it was so heavily relied on throughout the ages.

Although it is a seed, it can still bother people with nut allergies, and it has a distinctly nutty flavor. Many of the health benefits are derived from the oils, which are found in higher concentrations in sesame seeds that in any other oilseed crop in the world. The sesame plant is no more than 3 feet tall, and the seeds are released from small pods along the plants’ axes.

The seeds themselves are very small, only 3-4 mm long and 2 mm wide, yet 3.85 million metric tonnes are produced every year! The seeds comes in a wide variety of colors, depending on the variety or strain of the sesame plant. The seeds can be purchased either shelled or unshelled. They are commonly added to salads, as an ingredient or topping for bread and grain products, crackers, sushi, cakes, soups, breading for fish and meat, and a wide variety of other applications. You can find sesame seeds in almost every cultural cuisine in some way. This wide spread is due to its availability, health benefits, and pleasant flavor.

Blood Pressure: The natural oils of sesame seeds have been connected to a reduction in hypertension in a number of research studies, which reduces the strain on your cardiovascular system, and helps prevent various cardiac conditions. Furthermore, magnesium has long been known as a vasodilator (an agent that reduces blood pressure) and sesame seeds are packed with this essential mineral, containing up to 25% of your daily requirement in a single serving.

Cancer Prevention:With the wide range of essential vitamins and minerals contained in sesame seeds, it is no surprise that it has been linked to a reduction in the risk of cancer. Beyond the role of these more common minerals, including the powerful anti-carcinogenic effects of magnesium, sesame seeds also containphytate, an uncommon cancer preventing compound that functions as an antioxidant and reduces the impact and effects of free radicals, those pesky and dangerous byproducts of cellular metabolism that have been connected to many forms of cancer and various other conditions like heart diseases, premature aging, and cognitive malfunctions. Specific cancer prevention that sesame seeds have been linked to include leukemia, breast, lung, pancreatic, colon, and prostate cancers.

Diabetes Management: The components of sesame seeds, once again including the vital source of magnesium, have been connected to reducing the chances of diabetes and managing the symptoms in patients having already developed the condition. Furthermore, it has been shown that sesame seed oil can positively effect the impact of various diabetic medications like glibenclamide in patients suffering from Type 2 diabetes. It improves this oral medication’s functionality and further regulates the insulin and glucose levels in the body, thereby helping to manage the symptoms of diabetes.

Bone Health:  The impressive levels of essential minerals like zinc, calcium, and phosphorous that are found in sesame seeds can be a major boost for your body’s bone health. These minerals are integral parts in creating new bone matter, and strengthening/repairing bones that may be weakened by injury or the onset of debilitating bone conditions like osteoporosis.

Digestion: These little seeds pack a significant amount of fiber inside of them, like many other seeds and nuts. Fiber is an important element in healthy digestion, as it bulks up bowel movements and helps them move through the digestive tract, as well as stimulating peristaltic motion as food moves through the smooth intestine. This can reduce conditions like constipation, as well as diarrhea, while simultaneously protecting the health of your colon and reducing the chances of gastrointestinal diseases and cancer. Fiber also works for your heart, by scraping out dangerous LDL cholesterol from arteries and blood vessels, thereby protecting against atherosclerosis, heart attacks, and strokes.

Anti-Inflammatory Qualities: The high content of copper in sesame seeds has a number of valuable functions, including the reduction of inflammation in the joints, bones, and muscles, thereby reducing the associated pain of arthritis. Furthermore, copper is an essential mineral for strengthening blood vessel walls, bones, and joints. Finally, copper is necessary for the proper uptake of iron, a key component of hemoglobin. Therefore, proper copper content in the body maximizes circulation and ensures that the organ systems of the entire body receive enough oxygen to function properly.

Radiation Protection:One of the unusual organic compounds in sesame seeds is calledsesamol, and it has been associated with protecting DNA from theharmful effects of radiation. This radiation could come from accidental sources, or from the treatment of cancer with chemotherapy and radiotherapy. By protecting DNA from mutation due to radiation, sesame seeds can boost strength and reduce the chances of contracting other forms of cancer due to cellular mutation.

Oral Health: Perhaps the most celebrated effects of sesame seeds is its powerful effects on oral health. Through a process called oil pulling, in which certain amounts of sesame seed oil is swished around the mouth, it can have a strong antibacterial and astringent effect on all aspects of oral health. It is also closely associated with reducing the presence of the Streptococcus bacteria, a common bacteria that can wreak havoc on your oral cavities and other parts of your body.

Skin and Hair Health: As mentioned, sesame seeds contain high levels of zinc, a vital component in the formation of collagen, which strengthens muscle tissue, hair, and skin. Also, sesame seed oil has been shown to reduce the appearance of burns and marks on the skin, as well as reducing the signs of premature aging.

Metabolic Function: Sesame seeds contain high amounts of protein, which is broken down and reassembled from its component parts into usable proteins for the human body. This adds to overall strength, healthy cellular growth, mobility, energy levels and metabolic function.

WATER IS THE SUBSTANCE OF LIFE

Life can not exist without water. We must constantly be adding fresh water to our body in order to keep it properly hydrated. Water can be a miracle cure for many common ailments such as headaches, fatigue, joint pain, and much more. We can go for weeks without food, but only 3 days without water!

THE BODY IS COMPRISED OF 80% WATER

Water makes up nearly 85 percent of your brain, about 80 percent of your blood and about 70 percent of your lean muscle. (Because there are a lot of tissues that have less water, the average is about 50 percent.).

WATER SOURCE

It is difficult for the body to get water from any other source than water itself. Soft drinks and alcohol steal tremendous amounts of water from the body. Other beverages such as coffee and tea are diuretics therefore stealing precious water from the body.

Water plays a vital role in nearly every bodily function. Lack of water is the #1 trigger of daytime fatigue. A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page.

WATER TRANSPORTS AND METABOLIZES

Water is essential for proper digestion, nutrient absorption and chemical reactions. The carbohydrates and proteinsthat our bodies use as food are metabolized and transported by water in the bloodstream. No less important is the ability of water to transport waste material out of our bodies.

WATER IS ESSENTIAL

Water is essential for proper circulation in the body. The levels of oxygen in the bloodstream are greater when the body is well hydrated. The more oxygen the body has readily available the more fat it will burn for energy without the presence of oxygen the body cannot utilize stored fat for energy efficiently. Not only will the body burn more fat when well hydrated but because there are increased oxygen levels you will also have more energy.

REMOVES TOXINS

Water helps remove toxins from the body, in particular from the digestive tract. Water suppresses the appetite naturally and helps the body metabolize stored fat. Studies have shown that a decrease in water intake will cause fat deposits to increase, while an increase in water intake can actually reduce fat deposits.

REGULATES COOLING SYSTEM

Water regulates the body’s cooling system. Sports drinks are useful when consumed after or during vigorous and prolonged exercise in high heat. But most experts agree that water works better than carbohydrates or sugared beverages for moderate exercise. For instance, if you drink 12 ounces of plain water, your body will absorb 8 ounces of it within 15 minutes.

CHRONIC CELLULAR DEHYDRATION

Consistent failure to drink enough water can lead to Chronic Cellular Dehydration. This condition where the body’s cell are never quite hydrated enough leave them in a weakened state, vulnerable to attack from disease. It weakens the body’s overall immune system and leads to chemical, nutritional and pH imbalances that can cause a host of diseases.

DEHYDRATION CAN HAPPEN IN WINTER

Dehydration can occur at any time of the year, not only during the summer months when it is hot. The dryness that occurs during winter can dehydrate the body even quicker than when it is hot. When you are dehydrated you tend to eat more.