#8 Natural Sources Of Beta Blockers

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Beta blockers can help slow heart rate, prevent migraine episodes, manage glaucoma, and more. Read this blog to learn about 8 natural sources of beta blockers.

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Now we're going to put together a comprehensive list of treatments, vitamin combinations, massage therapy, acupuncture and chiropractic, for all forms of diseases as well as homeopathic remedies!!!!

Here are some treatments for different types of diseases:

Infectious diseases

Treatments depend on the cause of the infection:

Bacterial infections: Treated with antibiotics, which are specific to the type of bacteria causing the infection

Viral infections: Treated with over-the-counter medications to manage symptoms, or with special medications for certain infections, like antiretroviral therapy for HIV

Fungal infections: Treated with antifungal medications, which can be taken orally or applied topically

Parasites: Treated with antiparasitic drugs

Cancer

Treatments include:

Chemotherapy: A systemic treatment that uses chemical substances to kill cancer cells

Radiotherapy: Uses high-energy particles to destroy or damage cancer cells

Surgery: Removes the tumor and some normal tissue around it

Biological therapies: Use substances that occur naturally in the body to stimulate the immune system or control cancer cell growth

Allergies and hayfever

Treated with drug treatments like antihistamines, decongestants, nasal sprays, and mast-cell stabilizing drugs

Other treatments for diseases include: Casts for broken bones, Dialysis for kidney failure, Acupuncture, Dietary programs, and Anticoagulant drugs to prevent blood clots.

Infectious diseases - Diagnosis & treatment - Mayo Clinic

Antibiotics. Antibiotics are grouped into "families" of similar types. Bacteria also are put together in groups of similar types, such as streptococcus or E. co...

Mayo Clinic

Drugs.com

https://www.drugs.com › medical_...

Medical Treatment Options for Diseases & Conditions

Find your disease or condition and discover what medication options are available for you. Sort drugs by popularity, reviews and ratings.

Heart DiseaseList of Psychiatric Disorders...Medications for AlopeciaCold SymptomsPainkiller MedicationsAllergy Medications ComparedDiabetes, Type 1

Dignity Health

https://www.dignityhealth.org › con...

Medical Conditions & Treatments

Conditions and treatments library · Cardiology · Emergency · Neurological conditions · Orthopedics · Oncology · Women's services · All conditions and treatments · A.

Mayo Clinic Health System

https://www.mayoclinichealthsystem.org › ...

Specialties, Services & Treatments

Dermatology. Comprehensive care and treatment for all types of skin conditions to restore and maintain the health of skin.

Cleveland Clinic

https://my.clevelandclinic.org › 17...

Infectious Disease: Types, Causes & Treatments

The flu, measles, HIV, strep throat, COVID-19 and salmonella are all examples of infectious diseases. Cancer, diabetes, congestive heart

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Different types of diseases require different types of medication, including antibiotics, antivirals, antifungal medications, and more:

Bacterial infections: Treated with antibiotics, which are effective against specific bacteria.

Viral infections: Can be treated with over-the-counter medications for symptoms, or with special medications like antiretroviral therapy for HIV. Antivirals can eliminate some viruses, like the flu and Ebola, but can't get rid of chronic viral infections like HIV, hepatitis, and herpes.

Fungal infections: Treated with antifungal medications, which can be taken orally or applied topically.

Parasites: Treated with antiparasitic drugs.

Anxiety: Treated with anti-anxiety medications like SSRIs, SNRIs, or benzodiazepines. Beta-blockers can also help manage physical symptoms of anxiety, like rapid heart rate, sweating, and tremors.

Pain: Relieved with analgesics.

Indigestion and heartburn: Relieved with antacids.

Irregular heartbeat: Controlled with antiarrhythmics.

Blood clotting: Prevented with anticoagulants and thrombolytics.

Epileptic seizures: Prevented with anticonvulsants.

Mood: Improved with antidepressants, which include tricyclics, monoamine oxidase inhibitors, and selective serotonin reuptake inhibitors (SSRIs).

Diarrhea: Relieved with antidiarrheals.

Nausea and vomiting: Treated with antiemetics.

Allergic reactions: Counteracted with antihistamines.

Blood pressure: Lowered with antihypertensives.

Mental Health Medications - National Institute of Mental Health

Anti-anxiety medications help reduce symptoms of anxiety, such as panic attacks and extreme fear and worry. Many medications used to treat depression—including ...

National Institute of Mental Health

Infectious Disease: Types, Causes & Treatments - Cleveland Clinic

Management and Treatment ... Treatment depends on what causes the infection. Sometimes your healthcare provider will recommend monitoring your symptoms rather t...

Medscape

https://reference.medscape.com

Medscape Drugs & Diseases - Comprehensive peer-reviewed ...

Find comprehensive medical reference information including disease symptoms, diagnoses, treatments, and follow-up; plus drug

Food and Drug Administration (.gov)

https://www.fda.gov › drugs › gene...

General Drug Categories

Dec 7, 2015 — Analgesics: Drugs that relieve pain. There are two main types: non-narcotic analgesics for mild pain, and narcotic analgesics for severe pain.

Great Ormond Street Hospital

https://www.gosh.nhs.uk › types-...

Types of medicines

Most medicines come in a variety of types or formats. Be aware, though, that some medicines (particularly rare or unusual ones) only come in one type.

www.heart.org

https://www.heart.org › heart-attack

Types of Heart Medications

Oct 5, 2023 — Learn about the various medications for heart disease and cardiovascular conditions, such as anticoagulants, blood

Centers for Disease Control and Prevention (.gov)

https://www.cdc.gov › nchs › fastats

FastStats - Therapeutic Drug Use

Therapeutic Drug Use Data are for the US. Prescription drug use Source: National Health and Nutrition Examination Survey. Published by: Health, United States.

St. Jude together

https://together.stjude.org › en-us

List of Medicines - Together by St. Jude™

We have information on a wide range of medications, from common prescriptions to the latest advancements in pediatric care. Learn more about these medicines.

National Institute of Mental Health (NIMH) (.gov)

https://www.nimh.nih.gov › topics

Mental Health Medications - National Institute of Mental Health

Explore information on mental health medications, including antidepressants, anti-anxiety medications, stimulants, antipsychotics, and mood stabilizers.

Patient.info

https://patient.info › antibiotics-leaflet

Antibiotics: Types, Uses, and Side-Effects

Jul 30, 2024 — Antibiotics are a group of medicines that are used to treat infections caused by bacteria and certain parasites

https://www.google.com/search?ie=UTF-8&client=ms-android-comcast-us-rvc3&source=android-browser&q=Different+types+of+medication+for+each+form+of+disease

Here's a list of medication for substance abuse disorders....

SAMHSA - Substance Abuse and Mental Health Services Administration (.gov)

https://www.samhsa.gov › medicat...

Medications for Substance Use Disorders

Apr 11, 2024 — Medications for Opioid Use Disorder (MOUD) Buprenorphine, methadone, and naltrexone are the most common medications

Here are the different types of vitamin supplements for each type of disease!!!

Some vitamins and supplements can help manage specific health conditions, but large doses of supplements are not recommended and can be harmful:

Calcium and vitamin D: Help keep bones strong and reduce bone loss

Folic acid: Decreases the risk of certain birth defects

Omega-3 fatty acids: May help some people with heart disease

AREDS formula: A combination of vitamins C and E, zinc, copper, lutein, and zeaxanthin may help slow down vision loss in people with age-related macular degeneration (AMD)

Vitamin B12: Found only in animal-based foods, so strict vegetarians may need supplements

Niacin: Helps improve blood circulation and cholesterol levels. In high doses, niacin can reduce LDL (bad) cholesterol and triglycerides and raise HDL (good) cholesterol. However, high doses can cause liver damage.

Vitamin C: May protect against some cancers, especially stomach cancer. However, large doses of vitamin C are not recommended.

Some vitamins and their deficiency diseases include:

B12: Deficiency causes anemia

C: Deficiency causes scurvy

D: Deficiency causes rickets

K: Deficiency causes excessive bleeding due to injury

It's important to talk to your health care provider about whether you should take a vitamin supplement and which one is best for you.

What You Need to Know - NIH Office of Dietary Supplements

Jan 4, 2023 — Effectiveness. ... are good sources of information. Some dietary supplements can improve

Here is a vitamin encyclopedia!!!!

MedlinePlus (.gov)

https://medlineplus.gov › article

Vitamins: MedlinePlus Medical Encyclopedia

Jan 19, 2023 — Supplements come in different forms, including liquid, gummy, powder, and pill form. The type you use depends on your needs and convenience.

National Institutes of Health (NIH) (.gov)

https://ods.od.nih.gov › factsheets

Vitamin and Mineral Supplement Fact Sheets

Vitamin and Mineral Supplement Fact Sheets · A. Antioxidants. Vitamin C - Consumer · B Beta-carotene (see Vitamin A). Biotin · C Calcium. Calcium - Consumer · D.

National Institutes of Health (NIH) (.gov)

https://ods.od.nih.gov › factsheets

Dietary Supplements for Immune Function and Infectious Diseases

Jun 27, 2023 — This fact sheet summarizes the effects of various dietary supplement ingredients on immune function and the risk of selected infectious diseases.

Harvard Health

https://www.health.harvard.edu › l...

Listing of vitamins

Aug 31, 2020 — The list of vitamins and minerals below can give you an understanding of how particular different types of vitamins and minerals work in your body.

Better Health Channel

https://www.betterhealth.vic.gov.au › ...

Vitamin and mineral supplements - what to know

They are organic compounds that participate in various metabolic functions. High-dose supplements should not be taken unless recommended under medical advice.

Here is vitamins, their functions, and where they come from!!!

HealthLink BC

https://www.healthlinkbc.ca › vita...

Vitamins: Their Functions and Sources

Vitamins are divided into two categories. A balanced diet usually provides enough water-soluble and fat-soluble vitamins.

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Here is a guide to herbal medicines for different types of diseases!!!

University of Rochester Medical Center

https://www.urmc.rochester.edu › c...

A Guide to Common Medicinal Herbs

Below are common herbal medicines that research has shown to be safe and work when used right. Always tell your healthcare providers if you use any herbs or ..

MedicalNewsToday

https://www.medicalnewstoday.com › ...

Herbal medicine: Types, uses, and safety

Oct 6, 2022 — This article outlines the different types of herbal medicines, their uses, safety precautions, and when to contact a doctor.

Johns Hopkins Medicine

https://www.hopkinsmedicine.org › ...

Herbal Medicine

Herbal supplements come in all forms. They may be dried, chopped, powdered, or in capsule or liquid form. They can be used in many ways, including

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here are different homeopathic treatments for each form of disease...

Homeopathic treatments vary depending on the practitioner and the patient's symptoms. Homeopathic remedies are based on the principle of "like cures like," and are often made from substances that cause similar symptoms in healthy people. Some examples of homeopathic remedies and the conditions they are used to treat include:

Arnica: Bruising and trauma

Cantharis: Cystitis

Aconite: Croup

Colocynth: Infantile colic

Rhus toxicodendron: Osteoarthritis

Lycopodium: Irritable bowel syndrome (IBS)

Grass pollen: Hay fever

Homeopathy uses a different diagnostic system than conventional medicine, and practitioners consider a patient's physical, mental, and emotional symptoms when determining a treatment plan. There are several types of homeopathic treatments, including:

Individualized homeopathy

A consultation is followed by a prescription of a homeopathic medicine that is tailored to the patient.

Clinical homeopathy

The same homeopathic medicine is used for a group of patients with the same condition.

Complex homeopathy

A combination of different homeopathic medicines is given.

Isopathy

The homeopathic medicine is based on the substance that caused the problem.

Homeopathic products can come in many forms, including pellets, tablets, liquids, creams, ointments, and drops. They are generally considered low-risk.

Homeopathy | NCCIH

Homeopathic products come from plants (such as red onion, arnica [mountain herb], poison ivy, belladonna [deadly nightshade], and stinging nettle), minerals (su...

National Center for Complementary and Integrative ...

National Center for Complementary and Integrative Health (.gov)

https://www.nccih.nih.gov › health

Homeopathy | NCCIH

Treatments are “individualized” or tailored to each person—it's common for different people with the same condition to receive different treatments.

Better Health Channel

https://www.betterhealth.vic.gov.au › ...

Homeopathy

Homeopathy treatment Homeopathic medicines can be in the form of liquid, granules, powder or tablets. Your practitioner might also advise general lifestyle and ...

nhs.uk

https://www.nhs.uk › conditions

Homeopathy

Based on this, the homeopath will decide on the course of treatment, which often takes the form of homeopathic remedies given as a pill, capsule or tincture ( ...

National Institutes of Health (NIH) (.gov)

https://pmc.ncbi.nlm.nih.gov › PM...

Homoeopathy - PMC

by A Vickers · 1999 · Cited by 109 — Homoeopaths treat disease using very low dose preparations administered according to the principle that “like should be cured with like.”

Healthline

https://www.healthline.com › health

Homeopathy: Theory, Examples, Effectiveness

Sep 19, 2024 — Homeopathy is an alternative therapy that involves diluted substances to promote healing. There is little to know evidence

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Here are the different chiropractic treatments for each form of disease...

Chiropractors use a variety of techniques to treat different conditions, including:

Activator Method

A gentle impulse to the spine with a handheld instrument to restore motion to a joint or vertebra. This method is often used for older patients.

Flexion distraction

A gentle, rhythmic motion on a specialty table to flex and distract the spine. This technique is often used to treat back and leg pain from disc injuries.

Gonstead adjustment

A hands-on technique that uses X-rays to pinpoint areas of discomfort and then readjust the spine.

Diversified technique

A high-velocity, low-amplitude thrust to a joint to restore motion, reduce pain, and improve function. This is the most common chiropractic technique.

Drop table technique

A special table with platforms that drop while the chiropractor applies force to the spine. This technique is often used for the neck, mid-back, and lower back.

Spinal decompression

A technique that is effective for treating lower back pain from bulging, herniated, degenerated, or slipped discs.

Sacro-occipital technique

A technique that uses wedges to target the spine and surrounding tissues to restore balance and stability.

Spinal manipulation

A gentle technique that uses a combination of stretches and thrusts to activate the joints and improve joint function.

7 Types of Chiropractic Adjustments to Treat Pain

Spinal Decompression. Spinal decompression could be considered more of a chiropractic technique than an adjustment, but is worth mentioning since it is so effec...

Southwest Spine & Rehab Chiropractic

Effective Integrative Healthcare LLC

https://www.eihmd.com › Blog

Types of chiropractic adjustments & how they work

Feb 1, 2023 — The functional technique is a chiropractic adjustment that targets affected joints to free them from any restriction, restoring their mobility.

Missing: disease ‎| Show results with: disease

MedicalNewsToday

https://www.medicalnewstoday.com › ...

Chiropractic methods: What to expect and which is best

May 28, 2024 — Chiropractic techniques focus on diagnosing and treating neuromuscular disorders, primarily through manual spinal adjustments, manipulation, or both.

Accelerate Health Denver

https://acceleratehealthdenver.com › ...

5 Different Types of Chiropractic Adjustments

May 8, 2023 — 5 Different Types of Chiropractic Adjustments · 1. Diversified Technique · 2. Gonstead Technique · 3. Activator Technique · 4. Thompson Technique · 5 ...

Missing: form ‎| Show results with: form

drfisherchiropractic.com

https://www.drfisherchiropractic.com › ...

The Different Chiropractic Techniques Explained

Jul 13, 2020 — Learn about different types of headaches—tension, migraine, cluster, and cervicogenic—and how chiropractic techniques

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Here are the different forms of acupuncture to treat different forms of disease....

There are several types of acupuncture treatments that can help with a variety of conditions, including:

Auricular acupuncture: Stimulates the ear to help with pain from chronic back pain and cancer.

Dry needling: Releases trigger points in muscles to treat muscle pain.

Cupping therapy: Uses suction cups to stimulate blood flow and relieve muscle pain and inflammation.

Five Element Acupuncture: Believes that imbalances in elements correspond to organ dysfunction and can lead to illness. It can help with emotional issues and hormonal imbalances.

Acupuncture can also help with a number of other conditions, including:

Chemotherapy-induced nausea and vomiting: Acupuncture can help prevent delayed nausea and vomiting caused by chemotherapy.

Chronic fatigue syndrome: Acupuncture can help stimulate organs that may be weakened by fatigue.

Fibromyalgia: Acupuncture can help relieve pain associated with this chronic pain disorder.

Gastrointestinal disorders: Acupuncture can help relieve discomfort caused by chronic liver disease, irritable bowel syndrome, and other conditions.

Sports injuries: Acupuncture can help treat various sports injuries.

Acupuncture is generally safe and well tolerated, but there are some precautions to take:

Avoid acupuncture if you have a valvular heart defect.

Avoid deep needling if you have a bleeding disorder or take anticoagulant drugs.

Use indwelling "press" needles for treating addiction with care, as they have been associated with infections.

Acupuncture: Effectiveness and Safety | NCCIH

What is auricular acupuncture good for? Auricular acupuncture is a type of acupuncture that involves stimulating specific areas of the ear. Research on auricula...

National Center for Complementary and Integrative Health (.gov)

Here is information from the mayo clinic, on acupuncture to treat different diseases...

Mayo Clinic

https://www.mayoclinic.org › about

Acupuncture

Apr 20, 2024 — Practitioners use this integrative medicine technique to treat common problems such as back pain, neck pain and joint pain

The ultimate list of acupuncture styles and techniques...

Morningside Acupuncture NYC

https://www.morningsideacupuncturenyc.com › ...

The Ultimate List of Acupuncture Styles and Techniques

May 15, 2023 — We've compiled the ultimate list of acupuncture styles and techniques, including traditional Chinese medicine, dry needling, Master Tung style, Miriam Lee ...

Johns Hopkins Medicine

https://www.hopkinsmedicine.org › ...

Acupuncture

Sometimes other forms of stimulation are used over the acupuncture points instead of needles. These include: Heat (moxibustion). Pressure (acupressure).

Memorial Sloan Kettering Cancer Center

https://www.mskcc.org › news › a...

Acupuncture for Neuropathy, Cancer Pain, Anxiety, and More

Jul 22, 2024 — Traditional acupuncture involves placing thin needles at predetermined points around the body; Electroacupuncture involves attaching electrodes ...

Cleveland Clinic

https://my.clevelandclinic.org › 47...

Acupuncture: What To Know

Acupuncture is a treatment that uses very thin steel needles inserted into your skin to stimulate specific points throughout your body.

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Here is a list of all the different types of massage techniques for different types of diseases...

Massage can help with a variety of conditions, including chronic illnesses, stress-related tension, and sleep disorders. Different types of massage can be used to treat different conditions:

Swedish massage

A popular technique that uses long strokes, kneading, and circular movements to improve circulation and reduce muscle tension.

Manual lymphatic drainage

A remedial massage technique that uses firm pressure to release pain.

Myofascial release

A specialized therapy that targets the fascia, the connective tissue that surrounds organs, muscles, bones, and arteries.

Reflexology

A technique that stimulates reflex points on the hands, feet, and ears to increase circulation and release tension.

Hot stone massage

A massage that uses hot stones to help relax muscles and ease soft tissue damage.

Thai massage

A full-body massage that uses a series of movements that resemble yoga stretches to relieve tension.

Other types of massage include aromatherapy, deep tissue, trigger point, and Shiatsu.

What Are the Different Types of Massage? - Healthline

Mar 11, 2022 — Read on to learn about the different types of massage and which type might be right for you. * Swedish massage. Swedish massage is a gentle full-bo...

Healthline

Natural Healers

https://www.naturalhealers.com › s...

27 Types of Massage Therapy (Session Lengths & Benefits)

Varying forms of the practice include neuromuscular massage, sports massage, Shiatsu, and others. State-licensed, trained

UCSF Health

https://www.ucsfhealth.org › mass...

Massage | Conditions & Treatments

It can help treat conditions including stress-related tension, cancer-related fatigue, sleep disorders, high blood pressure, diabetes, low ba

Massage Magazine Insurance Plus

https://www.massageliabilityinsurancegroup.com › ...

31 Types of Massage Therapy Specialties & Their Benefits

Sep 27, 2023 — Explore 31 types of massage therapy, from deep tissue to shiatsu, and discover their unique benefits for both therapists and clients.

WebMD

https://www.webmd.com › balance

Massage Therapy Styles and Health Benefits

Aug 2, 2023 — WebMD examines different styles of massage, such as Swedish, deep tissue, and hot stone. Find out why they're done and what

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Here are the different types of stretches.You can do with your body for the different types of diseases!!!!

There are many types of stretching, including:

Dynamic stretching: Uses a controlled swinging or bouncing motion to move a body part to its range of movement limit. Experts recommend dynamic stretches before a workout.

Static stretching: A traditional flexibility training mode that's what most people think of when they think of stretching. Experts recommend static stretches after a workout.

Active stretching: Performed without any external assistance.

Proprioceptive neuromuscular facilitation (PNF) stretching: A traditional flexibility training mode that involves table stretching.

Other types of stretching include: ballistic stretching and isometric stretching.

Stretching can improve flexibility and range of motion, and can help with: Reducing inflammation, Improving strength, Relieving headaches and backaches, Increasing bone strength, and Managing stress.

The American College of Sports Medicine (ACSM) recommends stretching at least two to three times per week, and establishing a daily stretching habit is most effective.

Stretching: types, health benefits and more - News | UAB

Apr 13, 2022 — Incorporating stretching in your daily routine can significantly improve your flexibility and range of motion and help manage stress. ... Stretching...

University of Alabama at Birmingham

Here's the Mayo clinic's guide to basic stretching...

Mayo Clinic

https://www.mayoclinic.org › fitness

A guide to basic stretches

Stretching safely · Calf stretch · Hamstring stretch · Quadriceps stretch · Hip flexor stretch · Iliotibial band stretch · Knee-to-chest stretch · Shoulder

www.heart.org

https://www.heart.org › cardiac-rehab

Stretching and Flexibility Exercises

Apr 25, 2024 — Torso Stretch · Stretch the midsection (waist). · Sit tall with your feet flat on the floor, shoulder-width apart. ; Torso Twist · Stretch the ...

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The Different Types of Stretching & The Benefits

The first and most common stretch we hear about is static stretching which is typically completed after exercising and to help increase joint range of motion to ...

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4 types of stretches that can dramatically benefit physical ...

Feb 20, 2021 — To make sure that you can avoid hurting yourself, here are four types of stretching exercises and their health benefits to guide you!

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Types of Stretching: 7 Different Techniques to Foster Flexibility

Nov 14, 2023 — Feeling tight or stiff? Stretching can help. Here's everything you wanted to know about static stretching, dynamic stretching, and

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Here are the different types of exercises that can help the different types of diseases!!!

Different types of exercise can help with different types of disease, including:

Aerobic exercise

Improves heart health, stamina, and weight control. Examples include:

Brisk walking or jogging

Swimming

Cycling

Dancing

Yard work

Strength training

Improves muscle strength, which can help with daily activities and slow disease-related muscle loss. Examples include:

Using resistance equipment like bands or cables

Flexibility exercises

Helps joints keep moving well. Examples include:

Yoga

Pilates

Tai chi

Balance exercises

Helps lower the risk of falls. Examples include:

Walking backward

Practicing standing on one leg

Weight-bearing exercises

Builds muscle and strengthens bones. Examples include:

Walking

Jogging

The American Heart Association and the American College of Sports Medicine recommend combining aerobic exercise with resistance training for the greatest benefit for preventing and managing heart disease.

Four Types of Exercise Can Improve Your Health and ...

Jan 29, 2021 — Endurance activities, often referred to as aerobic, increase your breathing and heart rates. These activities help keep you healthy, improve your fi...

National Institute on Aging

Over the long term, aerobic exercise reduces your risk of heart disease, stroke, type 2 diabetes, breast and colon cancer, depression, and falls. Aim for at least 150 minutes per week of moderate-intensity activity. Try brisk walking, swimming, jogging, cycling, dancing, or classes like step aerobics.Aug 8, 2023

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The 4 most important types of exercise - Harvard Health

Exercises and chronic disease from the mayo clinic...

Mayo Clinic

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Exercise and chronic disease: Get the facts

Tai chi, walking backward and practicing standing on one leg are examples of exercises that can improve balance. Here are ways exercise can he

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here is different types of yoga to treat different types of health conditions!!!!

Different types of yoga can help with different health conditions, including:

Hatha yoga

A gentle practice that can help with flexibility, balance, and relaxation. It can be especially beneficial for people with Parkinson's disease.

Ashtanga vinyasa yoga

A study suggests that this type of yoga can help with mental and physical health disorders, including depression, cardiovascular disease, and breast cancer.

Iyengar yoga

This practice emphasizes precision and alignment, and often uses props like blocks, straps, and bolsters. It can help with patience, mindfulness, and mental clarity.

Restorative yoga

A gentle, healing style that uses props to help the body relax and find balance. It can be good for people recovering from injuries or dealing with chronic stress.

Yin yoga

This practice involves stretches and postures that lengthen muscles and fascia, which can improve joint mobility and flexibility.

Anusara yoga

A modern version of hatha yoga that focuses on alignment and the mind-body-heart connection.

Kundalini yoga

A spiritual style that focuses on core work, breath, and meditation. It aims to open up the mind and make you more aware of your body and mind.

10 different types of yoga practices (and their benefits) — Calm Blog

Feb 23, 2024 — Iyengar yoga. Precision and alignment are the hallmarks of iyengar yoga, which often incorporates props like blocks, straps, and bolsters to help ma...

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Himalayan Yoga Association

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LIST OF ASANAS TO CURE THE DISEASES (Disorders)

Oct 2, 2021 — LIST OF ASANAS TO CURE THE DISEASES (Disorders) · Cold : Sarvangasana, Halasana, Shirshasana. · Cough : Matsyaasana

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Here are the different types of diets for different types of health condition!!!

There are many different diets that can help with various health conditions, including:

DASH diet

A plant-based diet that can help lower blood pressure. It emphasizes eating whole foods, reducing salt, and increasing physical activity.

Vegetarian diet

A plant-based diet that can help lower blood pressure, improve cholesterol, and reduce the risk of type 2 diabetes and heart disease.

Mediterranean diet

A diet that can help reduce the risk of heart disease, cancer, Parkinson's, and Alzheimer's. It emphasizes eating whole foods and moderate amounts of seafood, poultry, dairy, and wine.

MIND diet

A combination of the DASH and Mediterranean diets that can help reduce the risk of Alzheimer's and cognitive decline.

Low FODMAP diet

A diet that can help manage IBS symptoms.

Low-calorie, low-fat diet

A diet that can help with fatty liver disease. It emphasizes eating leafy greens, whole grains, nuts, seeds, and healthy fats.

High-fiber diet

A diet that can help with constipation, hemorrhoids, diverticulosis, irritable colon, diabetes, and high cholesterol. It emphasizes eating fresh fruits and vegetables, whole grains, nuts, beans, and peas.

Vegan diet

A diet that excludes all animal products, including meat, fish, dairy, honey, and eggs. It may help reduce the risk of certain heart diseases and cancers, and may even reduce pain from arthritis.

The best diet for 15 common health conditions - SingleCare

A low FODMAP diet is recommended for managing IBS symptoms but should be personalized to identify individual food triggers. For fatty liver disease, a low-calor...

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SingleCare

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The best diet for 15 common health conditions

The Mediterranean diet, emphasizing whole foods and moderate seafood, poultry, dairy, and wine, is ideal for managing diabetes, heart health, and

Nutrition.gov

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Diet and Health Conditions

Get tips to keep diabetes, heart disease, and other health problems under control through healthy eating and healthy living.

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Medically Prescribed Diets

Nutritional Counseling · Cardiac Diet · Clear Liquid Diet · Diabetic Diet · Full Liquid Diet · High Fiber Diet · Lactose-Free Diet · Low Fat/Low Cholesterol Diet.

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9 delicious disease-fighting foods you should eat every week

1. Salmon. Research suggests that salmon, along with other types of fatty fish, may protect the heart. · 2. Lentils · 3. Spinach and other leafy

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I'm watching jimmy kimmel as I put this together and I hope this helps people find combinations of cures and exercises and stretches and diets and vitamins and herbal treatments and homeopathic treatments to minimize their health conditions that are negative or cure them.....

[mirandamckay]

What You Need To Learn About The Benefits Of Blood Pressure Supplements

Blood pressure levels are an important health concern However, it is possible to lower the diastolic as well as systolic blood pressure through regular exercise, adhering to a healthy diet low in sodium, managing stress and losing weight. Certain medications can aid in managing blood pressure naturally.

Folic acid is an B vitamin that is commonly given during pregnancy to protect women from birth defects. It could also assist in decreasing high blood pressure.

Omega-3 Fatty acids

A staggering one out of three people suffer from high blood pressure. And a new study suggests that omega-3 fatty acids may help. Researchers reviewed 71 published clinical trials that looked at the effects of taking supplements with fish oil or meals high in omega-3 fatty acids, particularly docosahexaenoic acids (DHA) and eicosapentaenoic acid (EPA). Researchers discovered that individuals who took in DHA or EPA often experienced a reduction in both systolic (high blood pressure) as well as diastolic (low blood pressure).

Scientists believe that consumption of omega-3 fatty acids decreases blood pressure through directly affecting large-conductance calcium dependent potassium channels in vascular muscles. They regulate the control of secretion as well as cell function.

Aside from the cardiovascular benefits, omega-3 fatty acids are known for their role in brain health, fetal development, the health of your eyes, weight loss and much more. Similar to all nutritional supplements, it's best to talk to your doctor or health professional to review the most recent research findings and get advice regarding the most effective way to incorporate omega-3s into your food regimen. In https://www.dziennikwschodni.pl/artykuly-sponsorowane/ultra-cardio-x-kapsulki-na-nadcisnienie-opinie-sklad-cena-kapsulek,n,1000321864.html, you can easily understand hypertension.

Green Tea

The leafy leaves from Camellia sinensis are used make green tea. As it's not treated as oolong or black, green tea contains more antioxidants as well as polyphenols. Green tea can be used to manage a range of health conditions, including hypertension and liver disease. Also, it has been proven to lower the chance of pancreatic cancer.

A study of a large scale found that people who drank the majority of green tea were twice less likely to be diagnosed with pancreatic cancer when compared to non-drinkers. More research will be needed to determine if this decreases stomach cancer and other types of cancers too.

Green tea is a source of caffeine which can increase blood pressure if consumed in excess. Consult your physician before making it a regular part of your diet, especially in the case of medications that affect blood pressure, such as beta-blockers. The caffeine in coffee can affect the effectiveness of some drugs.

Hibiscus Tea

Hibiscus is a great source of vitamins, minerals and nutrients. Additionally, it has diuretic properties which encourage urination. It can also assist in reducing blood pressure. It also has a flavonoids called delphinidin and cyanidin-3-sambubioside which have been shown to relax the tension of blood vessels, decreasing blood pressure.

The tropical leaf of this plant is full of antioxidants and polyphenols which have been proven to be efficient in the fight against cancer. In test-tube studies, hibiscus extract was able to slow down the growth of mouth cancer cells and prostate cancer.

For best results, drink three cups of hibiscus tea per daily. For the drink make sure to cover one tablespoon of dried hibiscus with 8 ounces of boiling water and let it sit for around 10 minutes. After straining out the petals, you can drink it cold or warm. The drink can be sweetened by adding a teaspoon of honey, or add a dash of lime to enhance the flavor.

Vitamin D

Vitamin D is a group of secosteroids, which have fat soluble properties. Vitamin D regulates calcium levels and blood pressure levels in the body. Deficiency in vitamin D is linked with high blood pressure along with high cholesterol levels and other health problems.

Researchers have discovered that lower levels of vitamin D have been linked with hypertension, heart disease and different conditions. However, the reason of this has not been identified. Low vitamin D is also related to a higher risk of developing rickets. This is a disease that is preventable with frequent exposure to sunlight, as well as vitamin D-enriched foods.

According to several research investigations, it has been found that vitamin D can reduce systolic and diastolic pressure. You should consult with your physician prior to deciding to consume vitamin D supplements since it can interfere with certain medication. It may reduce the effectiveness of blood pressure medicines like diuretics containing thiazide (Hygroton, Lozol) and verapamil (Cardizem, Tiazac). Long-term use of stimulant laxatives may also reduce the absorption of vitamin D.

[yamini29]

8 Natural Sources Of Beta-blockers To Treat Hypertension

Beta blockers can help slow heart rate, prevent migraine episodes, manage glaucoma, and more. Read this blog to learn about 8 natural sources of beta blockers.

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Beta blockers can help slow heart rate, prevent migraine episodes, manage glaucoma, and more. Read this blog to learn about 8 natural sources of beta blockers.

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8 Natural Sources Of Beta-blockers To Treat Hypertension - ACTIV LIVING COMMUNITY

In India, approximately 33% of urban and 25% of rural people deal with hypertension. Doctors usually prescribe beta-blockers to treat cardiovascular conditions such as high blood pressure, irregular heartbeat, hypertension, and others.

[poojakumari]

FOODS FOR HEALTHY SKIN

OVERVIEW

We have always heard that “we are what we eat��, hence eating a healthy diet becomes very important for us. Along with healthy organs and body, you need a healthy skin to glow. Until and unless you do not have natural glow in your skin no cosmetics will work. Natural ingredients and healthy food are the best cosmetics that you can have.

Anti-oxidants foods are seem to play a crucial role in skin’s health whereas some foods such as carbohydrates, processed or refined sugars are unhealthy fats that can lead you to an unhealthy skin as well as promotes skin aging. Food items that contains fiber, healthy oils, lean proteins, vegetables and oils are very good for a healthy skin.

Many of the foods that promotes good healthy skin are also beneficial for obtaining a good overall health. Eat plenty of fruits and vegetables as well as low fat and fat free dairy products.

WHAT SHOULD YOU EAT FOR A HEALTHY SKIN?

WATER

Drinking water is one of the simplest, cheapest and speediest way to boost your glow and helps to keep your skin healthy. Also, it helps to detoxify your body which makes your overall health good. Try to achieve a goal of at least 2 – 2.5 litres of water every day. You can target for more if you do vigorous exercise and sweat a lot. Along with the plain water you can also add some citrus fruits in your diet.

SWEET POTATOES

Beta carotene is a nutrient that is mostly found in plants, it functions as provitamin A which means it can be converted in Vitamin A in your body. Beta carotene is mainly found in oranges and vegetables such as spinach, carrots and sweet potatoes. When you consume sweet potatoes it works as a natural sun blocker for your skin and helps you to be protected from the harmful UV rays as well as it helps to maintain overall health.

BROCCOLI

Broccoli is one of the healthiest things that you can have on your plate since it is full of vitamins and minerals which is very crucial for skin health. Along with all these properties it also includes lutein, a carotenoid which works like beta carotene. It has also a special compound known as sulforaphane is also a powerful agent against sun damage and also comes with some anti—cancer effects which prevents skin cancer.

TOMATOES

Tomatoes are excellent source of vitamin C and prevents early wrinkling. Since the tomatoes are rich in carotenoids they are considered as an excellent food for maintaining healthy skin. 3MEDS, an online chemist shop says that if you are pairing carotenoid rich foods such as tomatoes with any source of fat like cheese or olive oil since the fat increases the absorption of carotenoids.

SOY

Soy contains a very rich amount of isoflavones which is a category of plant compound that can either mimic or block estrogen in the body. This compound benefits several parts of your body which includes your skin too. According to a study finding women who had soy every day for 8-12 weeks reduced fine wrinkles and also improved skin elasticity. Soy also helps your body to increase the level of collagen which helps your skin to keep smooth and strong.

CHOCOLATE

Benefits of cocoa are also very much effective on your body. After 6-12 weeks of consuming chocolate or cocoa powder, people got more hydrated skin since cocoa powder is high in anti-oxidants. After a certain period of time their skin were less rough and scaly, also less sensitive toward sunburn . When you are choosing chocolate for your health then make sure you are choosing chocolate which at least contains 70% of cocoa in it.

GREEN TEA

Green tea protects your skin from damage and aging, it makes your skin look young. Also it improves moisture, roughness, and elasticity in the skin.

OUTLOOK

What you are eating today matters very much because that’s what you are going to have in form of your health. Whenever you are adopting such kind of diet or life style you have to keep patience and give yourself time to see the results. Don’t be impatient for the results, it will take a little time but the results will come for sure. 3MEDS, online pharmacy Delhi suggests you to combine these items with a healthy life style for best results.

[biomedgrid]

Biomed Grid | Pharmaceutical Residues in the Aquatic Environment: Recent Studies in Estonia

Introduction

Ecotoxicological impacts of pharmaceuticals in the environment were first paid attention to in the 1990-ies, when a massive death of the bird species Gyps africanus or white-backed vulture occurred in Pakistan and India. This was found to be caused by accumulation of diclofenac in their kidneys. These residues originated from veterinary treatment of free-range livestock that the birds had been eating Oaks et al. [1].

There are more than 3000 different active ingredients in use for both veterinary and human medicine, including analgesics, contraceptives, antibiotics, neuroactive compounds, beta blockers, lipid regulators and their metabolites. Carlsson [2] who has assessed the ecotoxicological effects of 27 different pharmaceuticals, has assessed, that the most harmful for the environment are diclofenac, ethinylestradiol, ibuprofen, metoprolol, norethisterone, oestriol and oxazepam. Li [3] added sulfamethoxazole into this list. There are various pathways for the medicine residues to fall into the environment. Part of the consumed medicaments are excreted by humans, discharged into wastewater treatment plants, accumulated in the sludge and, if the latter is used in greening or even agriculture, they may accumulate in plants, infiltrate into soil and ground water.

Table 1:Methods used to dispose unused pharmaceuticals Peake, et al. [13] cross-reference in the MSc thesis by Maiu Tiismus.

According to Oppel et al. [4] and Monteiro & Boxall [5] active sludge binds over 99% of salicylic acid, and 85…99.7% of caffeine, 65-77% of ketoprofen, and less than 40% of carbamazepine and celiprolol. Another pathway is by the incorrect handling of pharmaceuticals by population, flushing those in toilets and sinks or throwing those into garbage with other household waste from where the next destination is landfill and landfill leachate. A recent MSc study by Maiu Tiismus [6] in Tallinn University of Technology on the mindset and awareness of people, shows that the most common way of disposal of unused and expired medications in Estonia is still the garbage bin, although it is possible to take them to either pharmacy or local hazardous waste reception station free of charge. Discarded unused medicine should be mixed with municipal waste in a ratio 1:1000 to avoid halogen evaporation and incinerated in high temperature (>1200oC). Tiismus was awarded the degree of MSc in June 2019 (Table 1).

Estonia (1.3 million inhabitants) has collected statistical data on drugs (type and amount of medicines sold, sales value of pharmacies and wholesalers) for more than 20 years. An excel document on pharmaceuticals used in 2018 in defined daily dose (DDD) of medication needed for 1000 inhabitants per day is available on the webpage of the Estonian State Agency of Medicines (SAM). In 2017 the Secretariat of the Baltic Sea Convention (HELCOM) mentioned pharmaceutical pollution in the sea in their status report of the sea Zandaryaa et al. [7] and in spring 2019 the data of the first systematic screening of pharmaceutical residues in the Baltic Sea were published Delfi [8].

Measurable concentrations of diclofenac, ibuprofen and sulfamethoxazole were found in certain points of the Baltic Sea, especially near the eastern shore of Sweden. In 2010 the effluents of various wastewater treatment plants and their receiving waters in Sweden were studied by a Swedish researcher Ericson. Diclofenac was found ranging from 0.2to7.1 mg/l and ibuprofen between 0.1 and 0.2 mg/l. In Germany, 131 different pharmaceuticals have been detected in surface and ground water sources Weber et al [9] (Table 2).

Table 2:Best sold pharmaceuticals in Estonia, Finland, Germany, and Sweden together and for Estonia and Sweden separately: Fent et al. [15,16] cross-reference in the PhD thesis by Erki Lember [12].

Paracetamol, diclofenac and ibuprofen are common analgesics, macrogol helps in case of constipation, mezalazine is used as an anti-inflammatory pharmaceutical and metformin treats diabetes. European Union has initiated and funded a thorough research of the impact of the release of pharmaceuticals and veterinary medicines on the state of the environment of the Baltic Sea. The watch list includes diclofenac, 17 alpha ethinylestradiol (EE2) 17 beta estradiol (E2), estrone (E1) and macrolide with the maximum permitted detection limits 10 ng/l, 0.035 ng/l, 0.4 ng/L and 90 ng/l respectively [10].

Worldwide, ca 30 000 kg of synthetic contraceptives E1, E2 and E3 are released into environment annually. In addition, 83 000 kg of cattle estrogens (natural hormones) is believed to be released in EU and USA Adeel et al. [11] affecting the living organisms. PhD student of Tallinn University of Technology, Erki Lember [12] analyzed the consumption rates of diclofenac and ibuprofen by the inhabitants of 8 seaside cities in Estonia from 2006 to 2014 and found a decrease of 19.9% for diclofenac consumption and an increase of 14,1% for ibuprofen. The European Medicines Agency had declared that diclofenac could cause heart attack or stroke and ibuprofen is as good analgesic as DFC. Lember modelled the fate of these pharmaceuticals in human metabolism as well as the removal of the residues of the partially modified and unmodified medicines in the activated sludge process of wastewater treatment plants (WWTPs). In the effluents of the WWTP, the theoretical model showed an average decrease from 1 to 0.8 mg/l g for diclofenac and increase from 11.4 to 13.4 mg/ for ibuprofen. Only a small part of the residues is decomposed in the biological treatment process or stays in the sediment. Such small concentrations are not harmful for the environment, but one should also investigate the accumulative impacts of different substances acting together.

Lember also measured the adsorption capacity (adsorbent dose and residence time) of powdered activated carbon (PAC) for removing three substances: diclofenac (DFC), sulfamethoxazole (SMX) and levofloxacin (LFX) from the effluents. 77% of the LFX could be removed in 5 minutes and 94% in 60 minutes, while only 68% of SMX was absorbed for 1 hour. An adsorption isotherm was compiled for future dimensioning of treatment processes. While the test was done in controlled conditions (using ultrapure ELGA water), some supplementary experiments were done using actual wastewater, measuring the decrease of total organic compounds with the TOC sum parameter. PAC process had the adsorption capacity per 1 g of PAC reaching 12096 mg/g, compared with APAC process (PAC was dosed into aeration tank) where the relevant value was 4060 mg/g. These results were first published in April 2017 in the 10th International Conference “Environmental Engineering“ held in Lithuania, Vilnius Gediminas Technical University and in the fall 2018 Erki Lember was awarded the PhD degree.

Read More About this Article: https://biomedgrid.com/fulltext/volume3/pharmaceutical-residues-in-the-aquatic-environment-recent-studies-in-estonia.000719.php

For more about: Journals on Biomedical Science :Biomed Grid

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An Overview Of The Link Between Hot Tubs And Heart Health

There’s nothing wrong with enjoying relaxing in a hot tub, but if you have a heart condition, soak with caution since soaking in a hot tub can increase your heart rate and lower your blood pressure, which also explains the importance of the signs posted near hot tubs warning heart patients to consult their healthcare providers before entering.  It is advisable to ask your doctor whether a sudden increase in heart rate could be dangerous, not to mention the fact that a sudden drop in blood pressure can lead to lightheadedness or even fainting. According to experts, saunas and hot tubs are potentially risky for patients with known or suspected heart disease.

Although there are no convincing reports that soaking in hot water can result in a heart attack or heart failure, nevertheless, you could take some commonsense precautions which are as follows:

1.      The most important thing to do if you are pregnant or have a health condition like heart disease is to ask your doctor whether it’s safe for you to get into a hot tub.

2.      Regulate water temperature. A temperature of 100 F should be safe for healthy adults.

3.      Limit your time. Don’t stay in hot tub no longer than 10 minutes.

4.      Sit away from the heat source. Your head, arms, and upper chest should be out of the water to avoid overheating.

5.      Do not move immediately from the hot tub to the cold water since this could trigger a sudden increase in blood pressure.

6.      Drink enough water when using a hot tub to stay hydrated.

7.      Check the cleanliness. Don’t get in if the water looks murky or slimy.

8.      Shower with warm water and soap as soon as you are done.

What’s the link between hot tubs and your heart?

Your temperature rises but your blood pressure drops when you immerse yourself in hot water. It can affect the natural cooling mechanism, and your body might get superheated which can cause increase in pulse and heart rate to make up for the drop in blood pressure, your blood vessels dilate in order to help cool off the body, and blood diverts to the skin, drawing away from the body core. These events usually do not cause any problems. However, if you have existing heart disease, these events can strain your ticker, which can lead to nausea, dizziness, abnormal heart rhythms, loss of adequate blood pressure (if your ticker is not able to pump enough blood), and heart attack. Medications prescribed for heart conditions, such as beta-blockers, diuretics can also be contributing factors.

Cardiologists always recommend to go ahead and relax, but safely by making sure the water temperature is not too high, staying hydrated and becoming involved in the activity (of using a hot tub) for a short period of time if you are a heart patient.

To undergo CPR training in Nashville, don’t look beyond the AHA certified CPR Nashville in Tennessee. Call on 615-397-9316 to sign up for a CPR course.

[vegansoon]

https://www.medicalnewstoday.com/articles/271156.php

What are the health benefits of grapes?

Grapes come in different colors and forms. There are red, green, and purple grapes, seedless grapes, grape jelly, grape jam and grape juice, raisins, currents, and sultanas, not to mention wine.

Up to 8,000 years ago, people first cultivated grape vines in what is now the Middle East.

Today, 72 million tons of grapes are grown each year worldwide, mostly to produce wine. Every year, 7.2 trillion gallons of wine are produced. Grapes are also a popular finger food.

The nutrients in grapes offer a number of possible health benefits. They have been associated with prevention of cancer, heart disease, high blood pressure, and constipation.

Fast facts about grapes

The nutrients in grapes may help protect against cancer, eye problems, cardiovascular disease, and other health conditions.

Resveratrol is a key nutrient in grapes that may offer health benefits.

Grapes are a good source of fiber, potassium, and a range of vitamins and other minerals.

Grapes are suitable for people with diabetes, as long as they are accounted for in the diet plan.

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Benefits

A diet that is rich in fruits and vegetables has been linked to a reduced risk of various conditions, including heart disease, diabetes, cancer, and obesity.

Like other fruits and vegetables, grapes are a good source of fiber and water.

Antioxidants and other nutrients in grapes may make them particularly healthful, although more research is needed to confirm some of their benefits.

Here are some of the ways in which the nutrients in grapes may boost health.

1) Cancer

Grapes contain powerful antioxidants known as polyphenols. These are thought to have anti-inflammatory and antioxidant properties. One of these is resveratrol. It is found in the skins of red grapes.

Laboratory studies have suggested that resveratrol may be able to slow or prevent the growth of tumors in lymph, liver, stomach, breast, colon, skin cancer, and leukemia.

Resveratrol is also present in red wine. Few studies have looked at the association between red wine and cancer risk in humans, but it has been shown that high intakes of alcohol on a consistent basis can increase the risk of cancer. Moderation is key.

A moderate intake of alcohol is defined by The Dietary Guidelines for Americans as up to one drink per dayTrusted Source for women, and up to two drinks per day for men.

Another natural anti-inflammatory that occurs in grapes is the flavonoid quercetin. Studies have suggested that this, too, may help prevent or slow cancer growth.

2) Heart health

Animal studies have indicated that quercetin and resveratrol may reduce the risk of atherosclerosis and protect against the damage caused by low-density lipoprotein (LDL), or "bad" cholesterol.

These studies have mostly used doses of these flavonoids far higher than those usually consumed by humans.

The polyphenols in grapes, such as resveratrol, are thought to have antioxidant, lipid-lowering, and anti-inflammatory actions that may help reduce the risk of cardiovascular disease (CVD). They may achieve this by preventing platelet build-up and reducing blood pressure and the risk of irregular heart rhythms.

Grapes contain fiber and potassium, both of which support heart health. The American Heart Association (AHA) recommends increasing potassium intake while decreasing sodium consumption to improve blood pressure and cardiovascular health.

A study of data for 12,267 adults in the United States has shownTrusted Source that the more sodium people consume in relation to their potassium intake, the higher the risk of all-cause mortality.

A high potassium intake has been associated with a reduced risk of stroke, protection against loss of muscle mass, and preservation of bone mineral density.

3) Blood pressure

Increasing potassium intake may help reduce the negative effects of too much sodium in the diet.

Grapes have a high potassium content. This suggests they can help reduce the effects of sodium in people with high blood pressure.

Fiber is important for maintaining a healthy cardiovascular system, including heart health and blood pressure. Grapes are a good source of fiber.

4) Constipation

Grapes contain water and fiber. These can help people stay hydrated, keep bowel movements regular, and reduce the risk of constipation.

5) Allergies

Because of the anti-inflammatory effects of quercetin, some suggest that consuming grapes may help to alleviate symptoms of allergies, including runny nose, watery eyes, and hives.

However, no human studies have been done to prove this theory.

6) Diabetes

In 2013, results of a study published in the BMJ suggested that certain fruits, but not juices, may reduce the riskTrusted Source of type 2 diabetes in adults.

During the study, which involved 187,382 participants and lasted 22 years, 6.5 percent of the participants developed diabetes.

However, those who consumed three servings a week of blueberries, grapes, raisins, apples, or pears had a 7-percent lower risk of type 2 diabetes compared with those who did not.

The relatively high level of sugar found in grapes leads some people to ask whether they are safe for people with diabetes to eat.

The American Diabetes Association encourages people to consume grapes and other fruits, as long as the carbohydrate amount is counted as part of their meal plan.

The vitamins, minerals, and fiber in grapes make them a healthful way to satisfy a sweet tooth.

7) Diabetic neuropathy and retinopathy

Some studies have indicatedTrusted Source that resveratrol may protect against diabetic neuropathy, which affects nerve function. Scientists believe this may be due to the neuroprotective effects of this compound.

Animal studies have indicated that resveratrol may also protectTrusted Source against retinopathy, which can severely affect vision.

Diabetic neuropathy and retinopathy can result when diabetes is poorly controlled.

8) Eye health

Grapes contain the antioxidants lutein and zeaxanthin, which can help maintain eye health. They are thought to neutralize unstable molecules known as free radicals. In this way, they may reduce oxidative stress and damage to the retina, and help prevent cataracts and other conditions.

Laboratory tests have suggested that resveratrol may protect against various eye problems, including age-related macular degeneration, glaucoma, cataract, and others.

However, it remains unclearTrusted Source exactly how it works, and how it might be beneficial to humans.

9) Acne

Results of an in vitro study published in the journal Dermatology and Therapy claims that resveratrol could help treatTrusted Source acne, especially if used with benzoyl peroxide as a topical treatment.

10) Other conditions

Other health issues that resveratrol may help with include:

Alzheimer's disease

blood glucose control

osteoarthritisTrusted Source

boosting the immune system

However, some studies have questionedTrusted Source whether resveratrol can benefit humans in these ways. More evidence is needed.

ADVERTISING

Nutrition

According to the U.S. Department of Agriculture (USDA), one cup of red or green grapes weighing around 151 grams (g) containsTrusted Source:

104 kilocalories

1.09 g of protein

0.24 g of fat

27.33 g of carbohydrate, of which 23.37 g is sugars

1.4 g of fiber

288 mg of potassium

15 milligrams (mg) of calcium

0.54 mg of iron

11 mg of magnesium

30 mg of phosphorus

3 mg of sodium

0.11 mg of zinc

4.8 mg of vitamin C

22 micrograms (mcg) of vitamin K

3 mcg of folate

Grapes also contain vitamins B and A, and they are high in water content. A cup of grapes contains over 121 g of water.

They are also high in antioxidants, such as lutein and zeaxanthin. The skins of red grapes contain the phytochemical resveratrol, which appears to protect against several chronic diseases and conditions.

The flavonoids myricetin and quercetin are also found in grapes. These help the body to counteract harmful free radical formation.

Tips

Grapes are available year round. Select grapes that are tight to the touch and free of wrinkles. They are best stored in the refrigerator and should be washed before eaten.

The best way to eat grapes is as a fresh fruit. Most grape jellies or spreads, and juices have added sugars, and they can be high in calories.

Here are some handy tips for incorporating more grapes into the diet:

Slice grapes in half and add them to a chicken salad.

Make a fruit cocktail with fresh grapes, pineapple, sliced peaches, and strawberries.

Freeze grapes and eat them as a snack or dessert on a hot day.

Have a cup of fresh grapes for a quick, 100-calorie snack

Risks

A group known as the Environmental Working Group (EWG) produces a list each year of fruits and vegetables with the highest levels of pesticide residue, known as the Dirty Dozen. Grapes are currently number 8 on this list. Buying organic grapes can reduce the risk of pesticide exposure.

Beta-blockers are commonly prescribed for heart disease. They can cause potassium levels to increase in the blood. People who use beta blockers should consume foods that are high in potassium in moderation.

People who use blood-thinning drugs should speak to their doctor before consuming large quantities of grapes, as resveratrol may increase the anticoagulant action of these drugs, in a similar way to Vitamin K. Warfarin, or Coumadin, is a popular blood thinner.

Consuming too much potassium can be harmful to those whose kidneys are not fully functional. If the kidneys cannot remove excess potassium from the blood, this can be fatal.

When drinking wine, women are advised to drink no more than one drink a day, and men no more than two.

A final word

Both red and green grapes contain resveratrol, but red grapes, and specifically their skins, contain more. It is better to get the benefits of resveratrol from eating grapes rather than drinking wine.

Resveratrol is available in supplement form, but the benefits of grapes include fiber and a range of minerals and vitamins. Dietary sources of nutrients are more beneficial than supplements, because they supply fiber and other nutrients.

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10 Best Android Browsers To Enhance Your Web Browsing In 2019

internet Browsers are a standout amongst the most noteworthy bits of programming on your gadget that fills in as a window to get to the World Wide Web. For the most part, a program application is dependably pre-introduced on each Android gadget. Be that as it may, not every one of the programs can buy app reviews furnish you with a smooth and dependable perusing knowledge.

There are a ton of outsider internet browsers accessible in the Play Store which can give a quick perusing background and will expand as meager information as could be expected under the circumstances. We have hand-picked ten best Android programs which accompany all the important highlights and first-rate execution.

10 Best Android Browsers

1. Dolphin Browser

Dolphin has gotten a few striking honors since its discharge. It is created by MoboTap and is a free program accessible for Android and iOS. This application has an amazing arrangement of highlights that incorporates matching up, HTML5 video player, Adblocker, selected perusing, motion perusing, streak player support, in disguise mode, and so forth.

Dolphin program likewise contains additional items and highlights dolphin sonar where clients can utilize their voice to the inquiry, share and explore. Dolphin program is without a doubt one the best Android programs giving dependable perusing knowledge to its clients.

2. Firefox Browser

Like the work area variant, Firefox is a standout amongst the best Android programs which gives a wonderful perusing knowledge to its clients. Notwithstanding all the basic highlights, it has HTML5 support, firefox match up, additional items support, and permits numerous boards. You can send video and web content from your telephone to any TV which is furnished with upheld spilling abilities. It is a safe Android program which is accessible for nothing in the Play Store.

3. Google Chrome

With more than 1 billion downloads, Chrome is a most loved and a standout amongst the best programs for Android clients. It typically comes pre-introduced on numerous gadgets. Chrome has all the most recent highlights vital for a program that incorporates work area adjusting, boundless tabs, HTML5 support, news article shows, worked in Google decipher, quicker and more secure perusing background, Google voice look, in disguise mode, and so forth.

It is viewed as the most dependable Android program which is accessible for nothing and furthermore has two beta renditions (Chrome beta and Chrome Dev).

4. Bold Browser

Bold is a free, open-source internet browser which turned out in 2016 and suits a lot of highlights. It is a safe Android program which is known to square site trackers, evacuates web commercials and furthermore improves online protection by imparting less information to publicizing clients. It is planned with the thought process of giving quick and secure perusing background for clients and has HTTPS all over the place.

The application diminishes battery channel and information utilization, squares outsider treats and packs all other important highlights, for example, bookmarks, history, private tabs, new tabs, and so on.

5. Musical show Mini Browser

Musical show Mini is a well-known Android and iOS program which is quick and spares you huge amounts of information while perusing. It gives you a chance to download recordings effectively from online networking stages. Musical drama smaller than usual is free, lightweight, and goes with all the important highlights to fulfill the clients.

Its extra highlights incorporate information tracker, news refreshes, night mode, speed dial, private perusing, and so on. The program utilizes cloud speeding up and information pressure innovation and is a standout amongst the best Android programs for your Android gadget.

6. UC Browser

UC Browser is an element rich portable program which is accessible on certain stages including Android, Blackberry OS, iOS, Symbian, Windows telephone and Microsoft Windows. Like the Opera scaled-down program it utilizes cloud speeding up and information pressure innovation.

Also, it has HTML5 web application, cloud synchronizing highlights, little window mode, advertisement square usefulness, cricket card include, facebook mode, night mode, and so forth. It gives a smooth client experience and is accessible for nothing in the Play Store.

Download UC Browser on Android.

7. Maxthon5 Browser

It is a noteworthy program for Android. It is additionally accessible for iOS, Mac, Linux, and Windows telephone. The application is very best in class with its highlights and fulfills the clients inside and out.

Marathon has a worked in the note-taking device, secret key administrator, email tends to the director, advertisement blocker, shows the most recent news articles, adaptable speed dial, night mode, and so forth which make it one of the best Android program options. It is quick, secure and gives a smooth client experience.

8. Puffin Browser

Puffin is another superb choice for web perusing on Android. Cloudless discharged it for Android, iOS, and Windows working frameworks. It is a free internet browser whose primary qualities are speed and incredible help for blaze player to play streak substance.

Puffin Browser additionally accompanies a virtual track pad and game pad, on-screen console capacities and the choice to square pop-ups naturally. Different highlights incorporate cloud support, shading topics for toolbar and sidebar, in secret tab, and so on.

Download Puffin program for Android.

9. CM Browser

CM Browser is one of the safe Android programs which is valued by a ton of clients. It is without lightweight and accompanies an inbuilt antivirus motor that examines everything for you while you are perusing.

The application enables you to download and spare online recordings and incorporates all the fundamental highlights that a client may lean toward, for example, promotion blocker, bookmarks, speed dial, undercover mode, motion control, page interpreter, and so forth. In addition, it consequently erases all your history information once you leave the application, which implies you are allowed to peruse anything without agonising over your protection.

10. Flynx

Flynx is a portable program which comprehends the significance of performing multiple tasks. It enables you to open various articles and connections in foundation and switch between them rapidly. You can in a split second offer connects to facebook, twitter, and so forth., and furthermore spare articles disconnected to peruse later. Flynx naturally expels superfluous advertisements and spares you a ton of portable information.

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Conquering Urinary and Fecal Incontinence

By Kimberly Wilkes

This article originally appeared in Whole Health Insider

If you have urinary or fecal incontinence, it's probably not something you want to shout from the rooftops. So it's not surprising that researchers have found that only 38 percent of women with urinary incontinence talk about it with their doctors.1  And doctors aren't likely to bring up the topic either, as one study found that physicians initiated the conversation about urinary incontinence in only 7 percent of the cases.2 The same is true for fecal incontinence, which is just as embarrassing.

If you're having trouble reaching the bathroom in time, it's frustrating.  It can affect your mood and your quality of life. And as you grow older it can take away your independence. But you'll be glad to know it's not hopeless. In this article you'll learn about some ways you can find relief from these two pressing concerns.  

Urinary Incontinence

There are several types of urinary incontinence including stress incontinence, urge incontinence and overflow incontinence. Stress incontinence is caused by anything that increases pressure in your abdomen such as coughing, sneezing, exercise and laughing. Urge incontinence is what the name implies—you urgently have to urinate but might not get to the bathroom in time. There's also overflow incontinence, more common in men, where the bladder doesn't empty all the way and urine leaks out.  

Urinary incontinence doesn't affect younger women as much as older women. It's most common from menopause into later life. Many people who have incontinence suffer from either stress incontinence or a mixture of stress and urge incontinence. Severe incontinence occurs much less in young women, but its prevalence rapidly rises from age 70 to 80.3 The condition doesn't occur as often in men, but when it does urge incontinence accounts for 40 to 80 percent of all cases in men. Stress incontinence occurs most often in men who have had prostate surgery or neurological injury.3Men also experience an increase in urinary incontinence as they grow older, but even so, the presence of severe incontinence in 70- to 80-year-old males is about half that of females.3

Who's at Risk?

In women, many risk factors exist for incontinence including age, obesity, diabetes, high-impact exercise and estrogen deficiency.4Pregnancy also increases the risk of urinary incontinence because giving birth may damage the nerves that control the bladder, cause the urethra and bladder to move positions. When a doctor delivering a baby performs an episiotomy, an incision in the pelvic floor muscle during delivery to help the fetus emerge more easily, this also increases the risk of urinary incontinence.5 Men who have had their prostate gland removed due to cancer are at an increased risk.6

It also turns out that a weak heart may equal a weak bladder. As many as 50 percent of heart failure patients have lower urinary tract symptoms, including incontinence. Heart failure patients who also have urinary incontinenceare worse off than patients without urinary incontinence and urinary incontinence occurs three times more often in people who have New York Heart Association Class III and IV symptoms compared with people who have less severe heart disease.7The heart failure itself might contribute to the incontinence, but drugs such as diuretics, angiotensin-converting enzyme (ACE) inhibitors and beta-blockers used to treat heart failure may also cause or worsen urinary incontinence.7

Being overweight won't do your bladder any favors, either. Women of all ages who pack on too many pounds are at an increased risk of urinary incontinence.8  When researchers reviewed the medical literature, they looked at six studies including 2,352 subjects and found that non-surgical weight loss improved urinary incontinence.9They concluded that weight loss "should be considered part of standard practice in the management of urinary incontinencein overweight women."

In addition, post-menopausal women who are treated with conjugated equine estrogens as part of hormone replacement therapy are at risk for the development and worsening of stress and urge incontinence.10 However, estrogen applied topically is associated with an improvement in urinary incontinence.

Natural Solutions for Urinary Incontinence

If you have urinary incontinence and you're overweight, losing weight should be the first priority. Not only will your bladder thank you, your wallet will, too. Urinary incontinence costs the United States $20 billion per year. In obese and overweight women who lost weight, improved urinary incontinence resulted in a savings of at least $327 per woman, per year.11

Physical exercise is important, too. Even though high-impact sports increase the risk of urinary incontinence, mild or moderate physical activity—for example, brisk walking—lowers the risk of developing this condition in the first place.12

Exercises to help strengthen the pelvic floor are another way to eliminate urinary incontinence in both women as well as in men who have undergone prostate surgery.

Pelvic floor muscle exercises assist with urinary control by improving the strength, endurance, and coordination of the pelvic floor muscles. The exercises also improves the function of the urethral sphincter, a muscle that controls the exit of urine from the bladder through the urethra.6

To perform pelvic floor muscle exercises, you "lift up" the pelvic floor so that the flow of urine stops. Voluntarily starting and stopping urination can help identify which muscles you need to exercise. In men, a biofeedback session before radical prostatectomy (surgery to have the prostate removed) together with pelvic floor muscle training after surgery and assisted monthly sessions, reduced urinary incontinence.13

There are several different types of pelvic floor muscle exercises, but the best known are Kegel exercises. A study of 38 women with stress incontinence and 34 women with mixed stress and urge incontinence found that 68.4 percent of the women in the stress incontinence group and 41.2 percent of the women in the mixed incontinence group experienced significant improvements after doing home-based Kegel exercises. Women who had stress incontinence experienced the greatest improvements.14

To learn how to do Kegel exercises correctly, take a look at the table below:

How to Do Kegel Exercises

1.     Identify the pelvic floor muscles by stopping urinationmidstream. If your urine stops, you've found the right muscles.  

2.     The exercises can be done in any position, although at first, doing them lying down might be easier.

Once you've identified the muscles, tighten andhold for five seconds, and then relax for five seconds. Do this four or five times. Ultimately, you'll want to work up to keeping the muscles tightened for 10 seconds and then relaxing for 10 seconds before repeating the exercise.

Be certain to tightenonly your pelvic floor muscles and not the muscles in your abdomen, thighs or buttocks. Make sure you're not holding your breath.

For the best results, plan on performing at least three sets of 10 repetitions daily.

Source: mayoclinic.org

Both men and women can benefit from a newer type of pelvic floor muscle exercise known as “Pfilates” (PelvicFloorPilates). Pfilates combines pelvic floor muscle exercises with Pilates, a type of exercise which is performed in order to improve core strength, stability, flexibility and muscle control of the body as a whole, as well as posture and breathing. One study of 62 women found that both pelvic floor muscle training and Pfilates were equally effective in improving pelvic muscle strength.15The women in the study did not have urinary incontinence, but the results are a good sign that both types of exercises may benefit people who have incontinence. A study is also underway of the effectiveness of Pfilates in men who have undergone radical prostatectomy.6You can learn how to do Pfilates by watching these videos.

Nutritional Supplements to Support Pelvic Muscles

First, make sure you're not deficient in vitamin D because some studies have shown that supplementing with vitamin D can result in the resolution of urinary incontinence.16

A combination of horsetail (

Equisetum

arvense

)and Crateva nurvalacan also help get your bladder back on track. Horsetail acts as a mild diuretic without causing your body to eliminate too many electrolytes. In a double-blind, randomized clinical trial of 36 healthy male volunteers, researchers divided the subjects into three groups who received a three-part treatment that included 900 mg/day of horsetail for four days then 25 mg per day of the diuretic drug hydrochlorothiazide for another four days, and then a placebo for another four days. There was a 10-day break between each of the treatments. When they subjects were taking the horsetail, they experienced a diuretic effect equivalent to that of hydrochlorothiazide.

17

Crateva when combined with horsetail can help relieve urinary incontinence. One study investigated the effectiveness of these two botanicals on 34 people (6 males and 28 females) with symptoms of urge incontinence and/or stress incontinence.18The researchers administered two questionnaires to determine how incontinence was impacting the life of the subjects before they were given Crateva and horsetail and at the first, second and third month of treatment. The Incontinence Impact Questionnaire (IIQ) measures impact on daily activities, such as household chores, physical activity and social activities, and the Urogenital Distress Inventory (UDI) measures physical symptoms such as leakage and urgency.

While supplementing with Crateva and horsetail, on average, daytime urinary frequency declined steadily during the three months of treatment. The amount of times the subjects needed to empty their bladders fell from 12.3 times per day before treatment to 9.3 times per day after one month and 7.4 times per day after two months. By month three urination frequency returned to a normal 6.2 times per day.

In addition, the subject's night awakenings to go to the bathroom gradually went from 2.5 times per night to 1.8 times in the first month, 0.94 times in the second month and 0.74 times per night in the third month.

What's more, the results of the UDI and IIQ questionnaires indicated that having  symptoms of incontinence negatively impacted quality of life as measured through difficulty in doing daily and social activities as well as emotional health and feelings of frustration caused by incontinence. Yet, after supplementing with the two botanicals, in all of these areas participants felt better about their life in all of these areas and were more confident within four weeks of treatment. And they continued to improve more throughout the rest of the study.

The study authors concluded that Crateva combined with horsetail was a suitable and effective treatment for both men and women with incontinence. Supplementing with the two botanicals was not associated with any adverse reactions.

And if your incontinence is caused by chemotherapy or radiation, try supplementing with L-glutamine. An animal study found that supplementingwith L-glutamine stops the damage that occurs in the bladder wall after radiation therapy.19

Fecal Incontinence

About 10 percent of adults have fecal incontinence.20 It can affect people of all ages, but it's more common in older adults, especially nursing home residents.21Fecal incontinence also is more common in women than men and it often goes hand in hand with urinary incontinence.21

Fecal incontinence falls into three categories: 1) passive incontinence voiding stool when you don't even feel like you have to go to the bathroom; 2) urge incontinence, when you're unable to wait to get to the bathroom; 3) fecal seepage, the accidental elimination of small amounts of stool.

Risk factors for fecal incontinence include anatomical changes that occur due to trauma as well as surgery, vaginal deliveries, radiation therapy for cancer, neurologic disorders, obesity, diabetes, smoking and aging.21,22

The reason why females suffer from fecal incontinence more than males is because of either maternal injuries that happened when they were giving birth or in the case of fecal incontinence that develops later in life, changes in the pelvic floor that occur due to menopause and aging.21If you suffered nerve damage during childbirth in your 20s and 30s, there can be a delayed reaction, with fecal incontinence developing in your 50s as the nerve damage grows worse over time.21

Fecal incontinence can cause a lot of embarrassment, disrupt quality of life and is associated with other complications such as dermatitis of the anal/rectal area.23

Solutions for Fecal Incontinence

If you or somebody you know suffers from this condition, there are several ways you can reduce the chance of any embarrassing accidents. First, try biofeedback, which is a technique that will train you to control muscle tension through the use of electrical sensors. Many studies have shown it's effective in fecal incontinence. For example, in one study of 75 people (mean age about 61) with fecal incontinence both quality of life and embarrassment improved, especially in the younger subjects.24

Biofeedback combined with anal sphincter exercises can re-train anal muscles and is more effective than doing just the exercises alone. Aim for 10 squeezes of five seconds each five times daily.21

Another good option is to take a fiber supplement that contains psyllium. One recent study compared the effects of 16 grams per day of three dietary fiber supplements— carboxymethylcellulose [CMC], gum arabic or psyllium—to a placebo in 189 people with fecal incontinence. In the 32-day study, frequency of fecal incontinence significantly decreased in the subjects supplementing with psyllium while the fiber CMC actually increasedfrequency of fecal incontinence. After supplementation, the number of fecal incontinence episodes per week was 5.5 for the placebo group, 2.5 for psyllium, 4.3 for gum arabic and 6.2 for CMC.20

Fiber lessens fecal incontinence by improving sensory awareness of the need to go to the bathroom, reducing the liquidity of feces or causing more stool to be eliminated during bowel movements, so that less remains in the rectum to leak.20Just be sure not to consume too much fiber or it can backfire. It's a good idea to consume no more than the 16 grams of psyllium, the amount used in the above study.

As with urinary incontinence, with fecal incontinence having your doctor test your vitamin D levels is important. Vitamin Dplays an important role in the functioning of muscles. Women who have fecal incontinence are more likely to have low vitamin D levels and have greater odds of vitamin D deficiency compared to women who don't have incontinence.25

Finally, experiment with avoiding possible food triggers such as caffeine, citrus fruits, spicy foods, alcohol or dairy products to see if it helps.21

When You Gotta Go. . .

Urinary and fecal incontinence are embarrassing problems that can make you avoid social activities and lead to depression. But there are plenty of ways you can help eliminate these two problems. For urinary incontinence, special exercises, supplementation with vitamin D, horsetail (Equisetumarvense)and Crateva nurvala, physical exercise, weight loss and L-glutamine (for incontinence from radiation therapy) can all help stop untimely accidents. For fecal incontinence, vitamin D is also important as well as a psyllium fiber supplement, biofeedback and anal sphincter exercises. Avoiding certain possible trigger foods might also help.  

References:

1. Kinchen KS, et al. J Womens Health (Larchmt). 2003 Sep;12(7):687-98.

2. Grzybowska ME, et al. BMC Womens Health. 2015 Sep 30;15(1):80.

3. Nitti VW. Rev Urol. 2001;3(Suppl 1):S2-6.

4. Newman DK, et al. Curr Opin Obstet Gynecol. 2013 Oct;25(5):388-94.

5. WebMD. http://www.webmd.com/urinary-incontinence-oab/america-asks-11/pregnancy

6. Santa Mina D, et al. BMC Urol. 2015 Sep 16;15:94.

7. Tannenbaum C, Johnell K. Drugs Aging. 2014 Feb;31(2):93-101.

8. Wesnes SL. Int Urogynecol J. 2014 Jun;25(6):725-9.

9. Vissers D, et al. Obes Rev. 2014 Jul;15(7):610-7.

10. Waetjen LE, et al. Menopause. 2013 Apr;20(4):428-36.

11. Subak LL, et al. Obstet Gynecol. 2012 Aug;120(2 Pt 1):277-83.

12. Nygaard IE, Shaw JM. Am J Obstet Gynecol. 2015 Sep 5. [Epub ahead of print.]

13. Tienforti D, et al. BJU Int. 2012 Oct;110(7):1004-10.

14. Cavkaytar S, et al. Obstet Gynaecol. 2015 May;35(4):407-10.

15. Culligan PJ, et al. Int Urogynecol J. 2010 Apr;21(4):401-8.

16. Gau JT. J Am Geriatr Soc. 2010 Dec;58(12):2438-9.

17. Carneiro DM, et al. Evid Based Complement Alternat Med. 2014;2014:760683.

18. Schauss AG, et al. Reducing the symptoms of overactive bladder and urinary incontinence: results of a two-month randomized, double-blind, placebo-controlled clinical trial. 2006 (unpublished research).

19. Rocha BR, et al. Nutrition. 2011 Jul-Aug;27(7-8):809-15.

20. Bliss DZ, et al. Res Nurs Health. 2014 Oct;37(5):367-78.

21. Lee YY. Front Med (Lausanne). 2014 Mar 24;1:5.

22. Fox A, et al. FP Essent. 2014 Apr;419:35-47.

23. Rohwer K, et al. J Wound Ostomy Continence Nurs. 2013 Mar-Apr;40(2):181-4.

24. Bartlett L, et al. J Clin Gastroenterol. 2015 May-Jun;49(5):419-28.

25. Parker-Autry CY, et al. Int Urogynecol J. 2014 Nov;25(11):1483-9.

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Food, Nutrition, and Herbs for Insomnia

If your mantra in life is, “I’ll sleep when I’m dead,” you might want to take 5 minutes to rethink this strategy. Driver fatigue is responsible for an estimated 25% of all fatal and serious car accidents and a continual lack of quality sleep is directly linked to weight gain, diabetes, and cardiovascular disorders. You can pump the weights and crank up the cardio, but if you are not balancing your body with the healing powers of sleep, you won’t be able to stave off these debilitating symptoms and conditions forever. In fact, pushing your mind and body beyond its natural limits without rewarding it with well-earned sleep can result in chronic fatigue, adrenal dysfunction, and hormone dysregulation.

Not convinced? Research confirms that lack of sleep is also directly linked to:

Shrinking of the brain

Organ failure

Infertility

Memory reduction

Cancer

Depression

Obesity

Chronic illness

Premature aging

Reduced life expectancy

Luckily, stacking your fork with slumber-inducing snacks is easier than you think. But can you really eat yourself to sleep? Is it possible to create your best dreamscape while stuffing your face? Is your dinner your best doctor? Yes, yes, and definitely yes.

The Science of Sleep

There are more than a dozen interconnected hormones and chemicals responsible for the onset and execution of a successful sleep session. They’re all important ingredients for a dream feast, but having a bite-sized understanding of these primary components will see you to sleep in no time.

Melatonin

Melatonin is a hormone that is produced by the pineal gland in the brain. It’s a vital element of the system that regulates your internal body clock and natural sleep-wake rhythms.

How and when your body creates and releases melatonin is contingent upon light exposure in the day and the gradual onset of darkness in the evening. Levels start to rise from early evening, remain high and steady throughout the night, and begin to drop off in the early morning hours.

Healthy levels are attributed to the ability to fall asleep quickly, to reduced or eliminated sleep interruptions, and to being able to wake easily at consistent times. In addition, melatonin is a powerful antioxidant. It is capable of free radical scavenging throughout the entire body due to its ability to penetrate cell membranes and navigate the blood-brain barrier.

Though there is still much to learn about this heroic hormone, there is growing evidence that supports the positive impact melatonin may have on countless biological functions. From heavy metal chelation, Alzheimer’s Disease treatments, and obesity prevention to insomnia, immune function, and seasonal affective disorder (SAD) treatment, melatonin is king.

Studies show, melatonin has a hand in:

Immune function

Jet lag recovery

Headache reduction (particularly cluster headaches)

Managing sleep cycle disruption due to night or shift work

Delayed sleep phase syndrome treatment

Controlling sleep disorders associated with autism, cerebral palsy, blindness, and ADHD

Reducing withdrawal symptoms after quitting smoking

Medication or pharmaceutical induced insomnia

Helping to fight certain types of cancer (particularly brain, breast, colon, lung, and renal)

Reducing the side effects associated with chemotherapy

Reducing the impact and instance of tinnitus

Protection from radioactivity

Prevention of gallstone development

Improved fertility

Studies suggest that it may be especially useful to treat sleep issues that are due to behavioral, developmental, or mental disorders.

Tryptophan

Tryptophan is an essential amino acid that is responsible for making melatonin and serotonin. Humans cannot synthesize it, and a lack of tryptophan would be lethal; it must be obtained from plant or animal sources.

This vital molecule is helpful in dealing with sleep disorders including sleep apnea, insomnia, and bruxism. It may also have a serious psychological impact, with low levels showing a correlation with depression, anxiety, irritability, and aggression. Conditions such as PMS, ADHD, and Tourette’s syndrome all show symptom relief when consistently healthy tryptophan levels are present.

Due to the link with both serotonin and melatonin, tryptophan induces feelings of calm, relaxation, well-being and sleepiness. It also assists your body in manufacturing and assimilating proteins for cellular function and efficiently assists with niacin production and conversion.

Cortisol

Cortisol is the flight-or-fight hormone responsible for a wide range of functions and reactions in the body. Produced in the adrenal glands, it is transported throughout the body via the bloodstream. Cortisol creates the rise and shine impulse that wakes you up in the morning. Maintaining homeostasis of this hormone is an essential component to finding that sweet sleep spot.

Cortisol levels peak between 8-9 am. and respond to daily activity levels. Production sharply declines between midnight and 4am. This balance creates what is known as a diurnal rhythm (being awake during the day, sleeping at night).

Depending upon the cells it is interacting with, cortisol can have a directly positive impact on your stress response, blood pressure, and inflammation reduction. It also influences blood sugar control, metabolism regulation, and memory formation.

However, both high and low cortisol levels will have a negative influence on your ability to fall and stay asleep.

Cortisol regulates energy by selecting the right nutrients the body needs to function. When elevated for extended periods of time, cortisol can interfere with weight, immune function, and chronic disease.

Experiencing a spike of cortisol late in the day or evening can induce an elongated stress response due to adrenaline release that prevents the yummy wind down after a long day. Similarly, dysregulation can cause unhelpful hiccups of cortisol through the night that interfere with a solid sleep state and those vital REM periods.

Excess cortisol may present as an inability to shut your brain down at night and racing thoughts that often focus on negative experiences in the past or worries about the future – otherwise known as being “tired but wired”.

Overproduction of cortisol can be caused by being overworked, routinely stressed, worn down, or chronically ill. Over time, this can manifest as adrenal fatigue, insomnia, sleep disruption, and depression.

Low levels will reduce the “cortisol awakening response”. Energy is often at a bare minimum, inducing a state of chronic fatigue. This can prevent initiation of other hormone cycles or incite overreaction of others, creating a negative feedback loop.

GABA (Gamma Aminobutyric Acid)

GABA is the primary inhibitory neurotransmitter and the most important amino acid for sleep, muscle relaxation, and anxiety reduction. In short, it turns off the worrying thoughts that impede restful sleep and prepares the mind for mood balancing subconscious decongesting. These sedating effects have a huge impact on sleep quality and quantity.

GABA can be helpful with relaxation and the ability to fall and stay asleep. It has also useful in dealing with restless leg syndrome, muscle spasms, and even epilepsy.

Low levels of GABA can prevent you from going into a deep sleep, which allows minor distractions to wake you up and prevent you from nodding off again. In addition, low GABA is linked to depression, anxiety and other psychiatric disorders.

Poor diet, illness, age, and exposure to environmental toxins can all affect the GABA levels.

When to Eat

Eating yourself to sleep involves diet consciousness. Get familiar with the best foods for supporting those 40 winks.

Make sure you’re not consuming the wrong stuff at the wrong time. It confuses the natural flow of chemicals and hormones that orchestrate revitalizing rest, which can be a tripwire for general system dysregulation. All sources of caffeine should be consumed before 2 pm. For sensitive folk, this includes chocolate. Additionally, avoid taking Vitamin D supplements or Fermented Cod Liver Oil after 2 pm. Ideally, you should stop eating for 4 hours before bed, but at the very least, skip heavy, spicy, and/or difficult to digest meals within that time frame.

If necessary, eat a small high protein/high fat snack at 7pm or earlier to tide you over and keep your blood sugar balanced. A handful of nuts promotes tryptophan production. To keep nighttime interruptions to a minimum, stop drinking about 2 hours prior to bed.

Foods and Substances That Prevent Sleep

Trans fatty acids and industrial seed oils (vegetable, canola, margarines, and shortenings) promote systemic inflammation, that encourage biological stress. Foods with a high glycemic index will also interfere with natural sleep patterns by spiking blood sugar and cortisol response. These include simple carbs, sugar, fruit juices, sodas, and energy drinks.

Pharmaceuticals, Over the Counter Meds, and Substances

Medications can be seriously disruptive to sleep, but also very sneaky. It’s often difficult to ascertain whether those tablets are tampering with your sleep, particularly if you are taking multiple medications. Have a rifle through your medicine cabinet to check whether one of these top culprits is causing problems.

Alpha-blockers and Beta Blockers

SSRI antidepressants

Angiotensin II-receptor blockers (ARBs)

Cholinesterase inhibitors and ACE inhibitors

Second-generation (nonsedating) H1 antagonists

Glucosamine and chondroitin

Statins

Corticosteroids

Nicotine and THC (marijuana) could also be a factor.

The Best Sleep Diet

Let’s eat! It’s time to breakfast, lunch, and dinner ourselves into bed. These dietary additions will manufacture the building blocks of structural hormone and chemicals to balance and promote the best sleep.

Follow an organic, anti-inflammatory diet that excludes processed products and is high in whole foods, healthy fats, vegetables, and some fruits. Along with plenty of nuts and seeds, you’ll be able to load up on important antioxidants and phytonutrients while maximizing fiber intake. Be sure to keep your Omega 3 and Omega 6 fatty acid intake ratio within the 1:3-1:4 range.

Top Foods for Melatonin Management

Tart cherry juice

Bananas, oranges, pineapple

Tomatoes, bell peppers, sweet corn

Barley, oats, rice

Flaxseed, walnuts, almonds

Fenugreek and mustard seeds

Top Foods for Tryptophan Production

Seeds and nuts

Soy

Cheese

Red meat

Poultry

Fish and shellfish

Beans and lentils

Eggs

Top Foods for Cortisol Control

Cold water fish

Beef liver

Eggs

Greek or fermented yogurt

Flaxseed and walnuts

Chard (swiss, ruby, rainbow)

Citrus fruits and papaya

White beans

Top Foods That Promote GABA

Black, green, oolong tea

Halibut, mackerel, shrimp

Beef liver

Fermented foods

Jumbo oats and rice bran

Almonds and walnuts

Lentils

Other Foods for Sleep

There are lots of additional options and substitutes for getting the most delicious sleep. Switch regular potatoes for beta-carotene rich sweet potatoes, and that greasy side dish for some steamed dark leafy greens. Cook with coconut oil and drizzle a fresh salad with extra virgin olive or avocado oils. Incorporate grass fed gelatin and a dash of creamy milk into your smoothies.

In the evening, make up a brew of your favorite herbal tea. Chamomile, mint, lavender and St. John’s Wort are particularly soothing.

What Supplements Promote Good Sleep

Finding the right combination of supplemental additions to your diet and routine is extremely personal. There is no one-size-fits all approach, so careful experimentation and observation is an important part of finding what’s right for you.

Herbs

Spirulina

Valerian

Hops

Ashwagandha

Passion flower

Lemon balm

Lavender

Skull cap

Chamomile

Holy basil

Vitamins and Minerals

Magnesium

Potassium

Vitamin B6

Vitamin B12

Vitamin D3

Supplements and Extracts

L-theanine

L-tryptophan

L-dopa

Taurine

Melatonin

5-HTP

GABA

Ornithine

Final Thoughts

Stop hiding your sleep worries under the bed. Make integrating these balancing practices into your routine a daily, lifetime habit. Eat yourself to sleep, sleep yourself to life.`

Recommended Products:

Shillington’s Nerve Sedative

Non-toxic Mattress

Non-toxic Pillow

Sleep Maintenance – Gaia Herbs

Vitamin B

Vitamin D

5-HTP (hydroxytryptophan) • 90c – Thorne Research

More supplements for insomnia

L-Tryptophan • 60c- Thorne Research

More supplements for insomnia

Recommended Reading:

Insomnia – A Comprehensive Look with Natural Remedies

How Candida Leads to Depression, Anxiety, ADHD, and Other Mental Disorders

How I Overcame Depression Naturally

The Power of Our Hormones and How To Balance Them

The Glymphatic System – How Insomnia Leads to a Filthy Mind

Mental Health, Physical Health & B Vitamins – Nature’s Valium

Understand Hypothyroidism – Prevention and Natural Remedies

Understanding Stress, Chronic Stress, and Adrenal Fatigue

What Causes Chronic Inflammation, and How To Stop It For Good

Gluten, Candida, Leaky Gut Syndrome, and Autoimmune Diseases

Sources:

Driver Fatigue and Road Accidents, www.rospa.com

Guide to Getting Great Sleep, www.wellnessmama.com

Melatonin: Facts, What does Melatonin Do?, www.medicalnewstoday.com

Cortisol – Its Role in Stress, Inflammation, and Indication for Diet Therapy, www.todaysdietician.com

Tryptophan: What Does it Do?, www.psychologytoday.com

Good Sleepers Have 30% More of This Brain Chemical, www.progressivehealth.com  

8 Foods to Naturally Increase Melatonin for Better Sleep, www.naturalsociety.com

Foods With Natural Melatonin, www.nutritionfacts.org

Top Ten Foods that Balance Cortisol for Optimal Body Composition, main.poliquingroup.com

Gaba & Serotonin Deficiency Anxiety, www.balancingbrainchemistry.co.uk

Ten Types of Meds That Can Cause Insomnia, www.aarp.org  

Sleep Hacking Part 3: Fall Asleep Fast with Biochemistry, www.bulletproof.com

Food, Nutrition, and Herbs for Insomnia was originally published on Organic Lifestyle Magazine

[growthnow]

How To Control DHT Hair Loss With Ayurveda?

Has the sudden spike in hair loss been worrying you? Whether you have spotted drastic hair shedding or a chunk of hair strands on your pillow, it’s critical to know if elevated DHT levels are your culprits.

"An increase in Dihydrotestosterone (DHT) [1] levels has been one of the primary contributors for both male pattern baldness and female pattern baldness," says Dr. Zeel Gandhi, Chief Ayurvedic Doctor at Vedix.

In this article, let’s understand how DHT causes hair loss and how you can treat it naturally with holistic Ayurvedic remedies.

What Is DHT? What Does It Do To Your Hair?

Dihydrotestosterone (DHT) is a derivative of the testosterone hormone (male sex hormone). An enzyme called ‘5α-reductase’ is responsible for the conversion of testosterone to DHT molecules in various tissues like prostate gland, liver, brain, skin along with hair follicles.

DHT is crucial for the development of male biological characteristics like facial hair, muscles, deep voice, etc. in an adult male. But, when produced in excessive levels, DHT molecules bind to your hair follicle receptors, blocking the blood supply to your follicle cells. This prevents the dermal papilla from receiving essential nutrients for hair growth, resulting in the miniaturization of your hair follicles.

While it is a very common hair loss factor in men, termed as ‘Androgenic alopecia’ [2] (male pattern baldness), women too experience hair loss due to DHT imbalance (female pattern baldness).

What Causes DHT To Increase As Per Ayurveda?

According to Ayurveda, hair loss is caused when there is an imbalance in the harmony of tridoshas: Vata, Pitta, and Kapha (biological energies in your body).

Hair loss due to increased DHT Levels is related to the imbalance of Pitta dosha [3] in Ayurvedic science. Wondering how?

Your body requires efficient metabolism in the liver to inactivate DHT and excrete it through urine, to keep DHT in balance. Deranged Pitta dosha affects the metabolism in your body, thus leading to the accumulation of DHT in hair follicle receptors.

Also, people whose innate Prakriti is dominant in Pitta dosha (by genetics) are more prone to experience hair loss due to a rise in DHT levels.

How To Reduce DHT Levels On Scalp With Ayurveda?

1. Ayurvedic Herbs That Control DHT Levels

A. Kumari (Aloe Vera)

Aloe vera contains linoleic acid [4] and phytosterols, which are potent inhibitors of 5α-reductase. Thus, it reduces the formation of DHT molecules in your scalp. Also, aloe vera treats your scalp conditions like itching, dry hair and dandruff while it keeps your hair well-nourished.

B. Krishna Tila (Black Sesame)

Krishna tila contains 41% of linoleic acid, 39% of oleic acid [5], 14.5% of lauric acid and lignans, which are well known as potential 5α-reductase inhibitors. Also, krishna tila aids in enhancing your hair’s natural color and provides a soothing effect to your scalp.

C. Grape Seed

Grapeseed contains 69.6% of linoleic acid and 15.8% of oleic acid. It is very helpful in inhibiting DHT production on your scalp. Also, it seals the moisture in your hair and treats dandruff.

D. Flax Seed

Flax seeds contain 53% of α-linolenic acid, 17% of linoleic acid and 19% of oleic acid along with lignans which act as DHT blockers in your hair follicles. It also saves your hair from free-radical damage with its rich antioxidant properties and promotes stronger hair growth.

E. Poppy Seed

The poppy seed contains 74.5 % of linoleic acid, which makes it a very good DHT inhibitor. The poppy seed also boosts collagen production on your scalp, which is needful in root strengthening and imparts a soft texture to your hair.

F. Kalonji (Black Cumin)

Black cumin contains 65% of linoleic acid and 25% of oleic acid to control the production of DHT in follicles. It also acts as a natural moisturizer for your hair while it treats dryness and hair fall.

G. Jatamansi (Spikenard)

Besides being a great stress reliever, jatamansi is also known for inhibiting the binding of DHT molecules to your receptors at follicles as it is a good source for lignans [6] and neolignans.

H. Brahmi (Bacopa Monnieri)

Brahmi, with its rich content of sterols (beta-sitosterol [7] and stigmasterol), aid in blocking the DHT at your follicle receptors. Brahmi aids in enhancing your blood supply by loosening the blood vessels on your scalp. Thus, it lets nutrients enter the follicles freely. It is best known for rejuvenating your nerve and scalp cells.

I. Amla (Indian Gooseberry)

Amla is a rich source of linoleic acid, oleic acid, and polyphenols [8] that aid in blocking DHT. Also, it is high in iron and protein, which helps you attain softer, shinier and voluminous hair.

J. Yashtimadhu (Licorice)

Licorice [9] contains poly estrogens, which reduces the production of testosterone levels and in turn, controls DHT levels in your scalp. Besides accelerating your hair growth, licorice is an effective scalp soothing herb while it treats scalp irritation, scabs and dandruff efficiently.

K. Fennel Seed

Fennel seeds contain trans-anethole and di-anethole, which work against the production of DHT in your scalp. With antioxidants and nutrients, fennel seeds provide deep nourishment to your hair.

L. Shankhpushpi (Convolvulus Pluricaulis)

Shankhpushpi is rich in linoleic acid and phytosterols like beta-sitosterol, which inhibits the production of DHT efficiently. It also aids in preventing premature greying and stress-related hair loss.

[erectiledysfunc]

which antihypertensive causes impotence

Contents

Linked regular physical activity

Common risk factors

Antihypertensives. including decreased

Ettinger (ed.) 1995

Your doctor can tell you which. In general, alpha-blockers do not often cause erection problems either. In one study, a small number of men.

IV antihypertensives. AM (ed). Rudolph’s Pediatrics, 20th edition. 1996, Stamford, CT: Appleton and Lang, pp. 1351-1366. Answers to questions 1. C3 levels return to normal within a 6-8 week period.

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And although the true causes of this condition are still. For a man in his early 60s, is it normal to have erectile dysfunction? (erect now and gone next minute). If so, what are the natural.

sexual dysfunction is caused by a specific antihypertensive medication.. KEY WORDS erectile failure sexual function impotence hypertensive men.

This information is generalized and not intended as specific medical advice. Consult your healthcare professional before taking or discontinuing any drug or commencing any course of treatment. If.

The researchers adjusted for the effects of obesity, smoking, high blood pressure and high cholesterol levels, among other factors, which can.

However, their use is limited by the fear of inducing hyperkalemia, gynecomastia, impotence. elicits renoprotection independent of its antihypertensive effect. Recently, a phase III clinical.

Diuretics and Beta Blockers BP Meds May Cause Erectile Dysfunction. One of the first types of medications that a doctor would prescribe to.

That is not too surprising, since ED often occurs in men who smoke or are overweight-both of which are common risk factors for high blood pressure. – By .

impotence slang Reddit and image hosting website Imgur had allowed her likeness to be used without her permission in advertisements for erectile dysfunction treatments and online dating services. Addressing what.can impotence be permanent Instead, United are expected to focus their summer transfer plans on signing Jadon Sancho. To do so though, the Red Devils will likely need to recuperate some funds to meet Borussia Dortmund’s asking.

A number of medications besides psychotropics can cause sexual dysfunction, including some antihypertensives. including decreased libido, erectile dysfunction (in men), and delayed time to.

In addition to comorbid conditions, certain cardiovascular and antihypertensive drugs are also involved in the development of erectile dysfunction, with the most .

Thus, the initiating cause may long be gone and often remains obscure to the. In: Textbook of Veterinary Internal Medicine, S.J. ettinger (ed.) 1995, 1734-58. 15. Reusch CE, Tomsa K, Zimmer C et al.

Author: Talib Najjar, DMD, MDS, PhD; Chief Editor: Arlen D Meyers, MD, MBA more. Lewis R. NSAIDs May Protect Against Common Skin Cancer. Medscape Medical News.

In support of National Men's Health Week, Michael Eisenberg, MD, director of the Male Reproductive Medicine and Surgery program, explains.

source https://www.erectiledysfunction-pills.com/which-antihypertensive-causes-impotence/

[lauramalchowblog]

Electrolytes 101: What Do Electrolytes Do?

When I say “electrolytes,” what do you think of? Maybe rowdy professional athletes dumping a cooler of some neon-colored sports drink over their coach’s head after winning the championship. Electrolytes have a much bigger role in winning than just soaking the coach. What do electrolytes do?

If you’re an endurance athlete or a keto dieter, you might already supplement electrolytes as part of your daily routine. But do you know why? What are electrolytes anyway, and why do you need them? Does everyone need electrolytes, and are you missing out if you aren’t taking electrolyte pills?

In fact, electrolytes are unsung heroes that allow your body to run smoothly. Too much or too little, and your health is seriously impacted. Thankfully, the body’s delicate system of checks and balances usually keeps everything operating as it should. Still, you need to be mindful of your electrolyte intake if you want to maintain optimal health. (And isn’t that what we all want?)

Quick wins for your microbiome! Instantly download your Guide to Gut Health 

What Are Electrolytes?

Electrolytes are minerals (and some proteins) that carry an electrical charge when dissolved in water. These positively or negatively charged ions play an essential role in a wide variety of metabolic processes. Electrolytes allow nerves to fire and muscles, including the heart, to contract; regulate acid-base balance; support hormone and tissue production; and maintain proper fluid balance within cells, interstitial fluid, and blood plasma.

There are many electrolytes in the human body, but the most important are:

Sodium

Potassium

Chloride

Bicarbonate

Calcium

Phosphate

Magnesium

Sodium, chloride, and bicarbonate are highly concentrated in blood plasma and interstitial fluid outside the cells. Potassium, phosphate, magnesium, and, to a smaller degree, calcium are concentrated within cells. The body regulates hydration status and acid-base balance by maintaining the right gradient, or concentration, of electrolytes in different fluid compartments. Water and electrolytes are constantly diffusing through membranes to preserve the delicate balances.

Cells also use active transport to “pump” electrolytes across membranes using ion channels. You may remember learning about the sodium-potassium pump in high school biology class. Active transport of these electrolytes across the cell membrane is how nerve, muscle, and endocrine cells generate impulses and fire.

Most people get all the electrolytes they need through a healthy diet. Some folks—notably those following a ketogenic diet and endurance athletes—may need additional supplementation.

Electrolyte Balance and Imbalance

For the body to function properly, it needs the right amount of each electrolyte, and it needs them in the proper ratios.

In healthy individuals, electrolyte balance is tightly regulated by hormones, especially parathyroid and antidiuretic hormones and aldosterone. The kidneys filter water and electrolytes in the bloodstream, returning what the body needs to circulation, and excreting the rest. To a lesser extent, electrolytes are also excreted in stool, sweat, and respiration.

Electrolyte imbalances can occur with:

Poor diet

Improper hydration (too much or too little water)

Vomiting or diarrhea

Excessive sweating

Diabetes

Gastrointestinal disorders that interfere with absorption

Kidney disease

Some cancers

Respiratory diseases like COPD

Certain medications like diuretics, beta-blockers, and corticosteroids

Trauma, burns, surgery

Old age

You might not notice any symptoms if you have a mild imbalance. Following a short illness, for example, if you return to eating your typical Primal diet and drinking a reasonable amount of water, your body will likely regulate itself without any major issues.

Signs that you might have a more serious imbalance include:

Headache

Fatigue

Irregular heartbeat

Muscle weakness

Muscle cramping

Loss of coordination

Nausea and vomiting

Diarrhea

Constipation

Irritability

Confusion

Edema

Specific symptoms depend on which electrolyte(s) are out of balance, and whether you have too little or too much. Very severe imbalances can even lead to seizures, coma, or death. Your doctor can test electrolyte levels with a simple blood test.

What Do Electrolytes Do, How Much Do You Need, and Where Do You Find Them?

Sodium

Main functions in the body: Along with potassium, regulates the fluid volume in cells, interstitial fluid, and blood plasma. Needed for muscle contraction and generating nerve impulses.

Dietary sources: Most sodium in our diet comes from the salt we add to food. Much smaller amounts naturally occur in foods like beets, carrots, celery, and dairy products, and in drinking water. Someone eating a typical modern diet gets the bulk of their sodium from processed, packaged foods.

Recommended intake: In recent decades, doctors and the folks behind our governmental dietary standards have told us to limit sodium intake, mostly in the name of heart health. However, experts are increasingly challenging that advice. Multiple studies point to a greater risk of negative health outcomes with too little sodium1 2 3 Many believe that the current recommended daily intake of 1,500 mg per day for adults is woefully inadequate.

Instead, the sweet spot seems to be between 4 and 6 grams per day. That’s about 2 teaspoons of fine sea salt like Redmond Real Salt or a heaping tablespoon of kosher salt. (Remember, the salt we eat is not pure sodium, it’s sodium plus chloride—NaCl.) However, individuals with salt-sensitive hypertension or kidney disease will want to consult their doctors, as these populations probably do need to restrict sodium.

RELATED POSTS: Salt: What Is It Good For?, Dear Mark: Salt and Blood Pressure 

Potassium

Main functions in the body: Along with sodium, potassium regulates fluid volume and allows for muscle contraction and nerve impulses. Regulates heartbeat.

Dietary sources: Fruits and vegetables. Bananas have become synonymous with potassium, but a medium potato actually contains twice as much potassium as a medium banana. Avocado is a better source as well. If your diet includes a variety of vegetables and perhaps some fruit, you are probably getting enough potassium.

Recommended intake: 2600 mg per day for adult females and 3400 mg per day for males.

While sodium gets most of the attention when it comes to heart health, potassium is at least as essential, if not more so. People with higher (but not excessive) potassium intake have lower blood pressure, less risk for cardiovascular disease, 4 and lower all-cause mortality.5

Research also suggests that the relative amounts of sodium and potassium you eat—the sodium:potassium ratio—is as important as the absolute amounts of each. You want to avoid high levels of sodium with low potassium. On the other hand, increasing potassium intake seems to offset the supposed dangers of higher levels of sodium intake (within reason).6 7 8

RELATED POST: A Primal Guide to Blood Pressure

Chloride

Main functions in the body: Maintaining fluid balance, which is vital for regulating blood pressure and pH of body fluids. Also a primary component of gastric juice in the form of hydrochloric acid.

Dietary sources: Mostly from added salt—sodium chloride and, to a lesser extent, potassium chloride. Seaweed and many vegetables also contain some chloride. You can also get chloride through the skin if you use a magnesium spray, which is usually magnesium chloride.

Recommended intake: 2.3 grams per day for adults up to 50, 2.0 grams per day up to age 70, 1.8 grams per day thereafter.

Calcium

Main functions in the body: In addition to structural roles (bones and teeth), calcium helps muscles contract and nerves fire. Calcium also has a role in blood clotting.

Dietary sources: Leafy greens, broccoli, nuts and seeds, fish like sardines and anchovies where you eat the bones. Dairy products, if you consume them, are good sources as well despite any controversy about bioavailability.

Recommended intake: For adult females, 1,000 mg per day up to age 50, 1,200 mg per day thereafter. For males, 1,000 mg per day up to age 70, 1,200 mg per day thereafter.

RELATED POST: Dear Mark: Calcium for Women

Phosphate

Main functions in the body: Like calcium, most phosphate is stored in bones and teeth, acting as a mineral reserve. The rest is used by cells for energy production and in cell membranes and DNA.

Dietary sources: Derived from phosphorous, which is found most abundantly in animal products—meat, dairy, eggs.

Recommended intake: 700 mg per day for all adults

Bicarbonate

Main functions in the body: Crucial for maintaining extracellular acid-base balance. Moves carbon dioxide through the bloodstream.

Dietary sources: We get bicarbonate from baking soda (sodium bicarbonate), but the body also produces bicarbonate endogenously (on its own), so it’s not necessary to target it in the diet.

Recommended intake: Has not been established

RELATED POST: Dear Mark: Does Dietary Acid/Base Balance Matter?

Magnesium

Main functions in the body: Magnesium is involved in over 300 enzymatic reactions, including ones that allow nerves to fire and muscles to contract. Maintains regular heartbeat.

Dietary sources: Leafy greens, dark chocolate, nuts and seeds, fish, avocado

Recommended intake: For adult females, 310 mg per day up to age 30, then increases to 320 per day. For males, 400 mg per day up to age 30, increasing to 420 mg per day.

RELATED POST: The Complete Magnesium Manual

Natural Electrolyte Supplements

When people talk about supplementing electrolytes, they generally mean sodium, potassium, and magnesium. For the average healthy person, you can meet your electrolyte needs by eating a varied diet rich in different vegetables, perhaps some fruit, and animal products, especially fish.

However, you may need to supplement if you eat a restricted diet or have certain health conditions such as gastrointestinal issues that interfere with your ability to absorb nutrients, or kidney or liver disease. Because supplements can interact with medications, talk to your doctor before starting any kind of supplement regimen.

Obviously, if you get an electrolyte panel done by your doctor, and it shows a deficiency, that’s another good reason to supplement. Likewise, if you’ve had a bout of vomiting or diarrhea, or if you’re having issues such as brain fog or muscle cramping. Don’t go overboard; it is certainly possible to have too much of any electrolyte. Drinking some salty bone broth or trying a standard dose of a potassium or magnesium supplement should be safe.

I should note, though, that dietary deficiencies in potassium are uncommon. It’s never a bad idea to track your food for a few days using an app like Cronometer. See how much you’re getting from diet so you can tailor your supplementing appropriately. It’s probably much more likely that you’re getting less sodium than you need if you’re eating mostly close-to-nature foods, especially if you’re hewing to conventional wisdom about restricting salt.

What Are the Best Forms of Electrolytes?

For sodium, all you need is good old salt. Different forms of salt contain varying amounts of sodium, so look at the label.

For potassium, I like potassium citrate. You can also use LoSalt or Nu-Salt, which contain potassium chloride. They are found with the table salt at your local grocery store. Some folks make their own electrolyte blend with cream of tartar (yes, the same stuff you bake with), which is potassium bitartrate. Any of these will work, but I think potassium citrate is the superior option.

For magnesium, the most bioavailable are the chelated forms that end in -ate. Different forms of magnesium are thought to have specific benefits, but magnesium malate or glycinate (also called bis-glycinate) are good all-around options. Magnesium L-threonate is particularly touted for cognitive benefits because it crosses the blood-brain barrier.

Is Potassium Supplementation Safe?

Because potassium is closely linked to heart function, there is a concern that supplementing potassium could lead to arrhythmias or even heart attacks. However, a 2016 meta-analysis of randomized controlled trials found no risk associated with supplementing within normal guidelines in healthy individuals.9 People with heart or kidney problems should definitely talk to their doctors, though.

Although I think supplementing potassium is generally safe, it’s also reasonably easy to meet your potassium requirements through diet alone. Potassium supplements are limited to 100 mg per dose by the FDA anyway, which is a fraction of what you need.

Considerations for Keto Folks

If you’re following a keto diet, you probably do need to supplement. When you drop your carbs low enough for the liver to start making ketones, this also triggers a (normal) hormonal response that leads the kidneys to dump water. Along with water goes sodium and potassium especially. This can lead to low blood pressure, and it’s the reason why some people feel so crappy when they first go keto—-the dreaded “keto flu.”

If you’re eating a keto diet and your workouts are suffering, or you have low energy, headaches, or brain fog, low sodium and/or potassium is the likely culprit. Some people find that they need to supplement when transitioning into keto but not once they are keto-adapted. Others feel better if they continue supplementing.

In particular, many keto folks feel better when they increase their sodium considerably—3 to 5 grams above what they get from food, or perhaps even more.

Considerations for Athletes

Electrolytes, especially sodium and chloride, are lost through sweat, so many athletes use electrolyte supplements as a part of their training nutrition. This probably isn’t crucial for the average person working up a sweat at the gym. For hard-charging endurance athletes pounding away for hours, especially in intense heat, it might be the difference between making it to the finish line or not.

If you’re taking in a lot of water during a training session, it’s a good idea to add a pinch of salt, and perhaps a bit of carbohydrate, to your water. For one thing, this increases absorption. Drinking too much water without adequately replacing sodium losses can also lead to the dangerous, even fatal, condition of hyponatremia.10 I’m not a huge fan of most commercial electrolyte drinks due to their high sugar content, but it’s easy to make your own using one of the many online recipes. You can also use salt pills. It might take some tinkering to dial in the amount you need.

Some athletes also take sodium bicarbonate supplements in an attempt to offset exercise-induced acidosis. (Recall that bicarbonate helps maintain acid-base homeostasis.) Research shows that doses of 200 to 500 mg/kg may reduce lactate concentration and improve aerobic exercise performance and hand-eye coordination.11 Doses at the higher end of the spectrum seem to be more effective, but they can also cause undesirable gastrointestinal symptoms. If you experiment with this, make sure to take into account both the sodium and the bicarbonate you are adding and, if necessary, adjust your additional sodium supplementation accordingly.

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References

https://pubmed.ncbi.nlm.nih.gov/23216128/

https://pubmed.ncbi.nlm.nih.gov/25119607/

https://pubmed.ncbi.nlm.nih.gov/21036373/

https://pubmed.ncbi.nlm.nih.gov/23558164/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5637309/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5537815/

https://pubmed.ncbi.nlm.nih.gov/24001491/

https://pubmed.ncbi.nlm.nih.gov/26039623/

https://pubmed.ncbi.nlm.nih.gov/27289164/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5334560/

https://examine.com/supplements/sodium-bicarbonate/

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