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Restoring Rhythm with Panax Ginseng

1/5/2018

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Ginseng is a herbal medicine used widely throughout the world to moderate the effects of stress and support or enhance circulation, immunity, cognitive performance, and antioxidant activity. In fact, Ginseng is traditionally used in Asian countries to maintain homeostasis of the body and to enhance vital energy, or Chi. The herb has received significant research attention in Europe and the U.S, where the effects of stress play a role in quality of life and in many chronic diseases.

Recent research shows that Ginseng has anti-fatigue properties that support the health of cells by reducing oxidative stress (antioxidant activity) and help strengthen the immune system. Taken together, these properties can explain Ginseng's use as a remedy to help with recovery from fatigue and physical and mental stress.
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There are several varieties of Ginseng but it is Panax Ginseng (Asian) and Panax quinquefolius (American variety) that has received the most attention. Panax is a Greek term meaning "all heal." Another related root is Siberian Ginseng, which has different effects and benefits for the body. It's always best to obtain a Ginseng supplement from your holistic practitioner. This will ensure that you are using the proper variety and dose for your particular health concerns.

References:
Al-kuraish, H.M. & Al-Gareeb, A.I., "Eustress and Malondialdehyde (MDA): Role of Panax Ginseng: Randomized Placebo Controlled Study," Iranian Jl of Psychiatry (July 2017) 12:3, 194-200. Accessed 2 Nov 2017: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5640581/
Reay, J. L., Scholey, A. B. and Kennedy, D. O. ""Panax ginseng (G115) improves aspects of working memory performance and subjective ratings of calmness in healthy young adults." Hum. Psychopharmacol. Clin. (2010), Exp., 25: 462–471. doi:10.1002/hup.1138 Accessed 2 Nov 2017: http://onlinelibrary.wiley.com/doi/10.1002/hup.1138/abstract
Geng J., Dong J., Ni H, Lee, M.S., et al., "Ginseng for cognition. Cochrane Database of Systematic Reviews" (2010) Issue 12. Art. No.: CD007769. DOI: 10.1002/14651858.CD007769.pub2. Accessed 2 Nov 17: https://www.ncbi.nlm.nih.gov/pubmed/21154383
Shergis, J. L., Zhang, A. L., Zhou, W. and Xue, C. C. (2013), "Panax ginseng in Randomised Controlled Trials: A Systematic Review." Phytother. Res., 27: 949–965. doi:10.1002/ptr.4832 Accessed 2 Nov 17: http://onlinelibrary.wiley.com/doi/10.1002/ptr.4832/abstract
Kim, Hyeong-Geug et al. "Antifatigue Effects of Panax Ginseng C.A. Meyer: A Randomised, Double-Blind, Placebo-Controlled Trial." Ed. John E. Mendelson. PLoS ONE 8.4 (2013): e61271. PMC. Web. 2 Nov. 2017. Accessed 2 Nov 17: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3629193/
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Detox Your Liver with A Castor Oil Pack

12/5/2017

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If you're looking for a topical way to support the health of your liver and lymphatic system, consider castor oil. The thick, pale yellow oil, extracted from the seed of the castor bean plant, is native to India and has been used in topical medicinal applications around the world, including Egypt, Japan, China, and India. Today, castor oil is still used by holistic physicians, as well as in commercial products such as cosmetics, soaps, textiles, and massage oils.

Castor oil's healing abilities are derived from its high concentration of unsaturated fatty acids, especially ricinoleic acid. It works by way of absorption through the skin and into lymphatic circulation where it stimulates flow of lymph fluid and helps draw out waste products from the cells of the body. This enhances the body's natural detoxification process, while supporting immune system function. Critical Information: Don't use the seed itself -- it can be deadly and is never used medicinally. Also, ingesting castor oil can cause serious health issues including severe diarrhea.
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Only use castor oil topically. A pack is an excellent approach and there are many ways to prepare one. Some methods are more suitable than others for particular needs. For example, for some health conditions, the pack is used with heat; for others, without heat. Castor oil packs are not recommended for women who are pregnant and should not be used by anyone who has recently undergone surgery. Before following random instructions found on the Internet for making a castor oil pack, consult with your natural health practitioner to determine which method is best for your health needs.

References:
Fasullo, Craig. (N.D.) "Liver Detox & Castor Oil." Posted at Livestrong.com Accessed 30 Sept 2017: http://www.livestrong.com/article/496828-castor-oil-nutrition/
Pizzorno, Joseph E. (2013). Textbook of Natural Medicine. St. Louis, MO Elsevier.
Grady, H. "Immunomodulation through Castor Oil Packs." Jl of Naturopathic Medicine (1998) 7:1, 84 – 89. Print.
Cayce, E. The Oil that Heals, a physician's successes with castor oil treatments. (1993)A.R.E. Press. http://www.curezone.org/upload/PDF/Edgar_Cayce_The_Oil_That_Heals.pdf
Thornehill Naturopathic. "Castor Oil Packs." Accessed Oct 1 2017: http://www.thornhillnaturopathic.ca/patienthandouts/TNHCCastorOilTN2011.pdf
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Experience the Health Benefits of Acorn (Winter) Squash

11/20/2017

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Known for its iconic autumn shape and vibrant green speckled-with-yellow color, acorn squash provides an array of nutrients that support optimal health. These include calcium, potassium and magnesium, each one vital to many physiological processes including the formation and regeneration of bone matter and prevention of osteoporosis. They also play a role in energy metabolism, water balance in the body, and muscle contraction. Other minerals found in smaller amounts in acorn squash include manganese, copper, iron, and zinc.

It's easy to include acorn squash in your meal plans. Available in the winter months (hence the name, Winter Squash), it can be baked, sautéed, steamed, stuffed, pureed for soups, or incorporated into a variety of meat and vegetable dishes. Acorn squash is a good source of Vitamin C, which supports immunity and works as an antioxidant, helping to protect cells from oxidative stress that can lead to inflammation and health problems such as cancer or heart disease. To maximize the amount of vitamin C you receive from acorn squash, use the vegetable within four days after purchase and cut it right before cooking. Steam or bake the squash instead of boiling it to keep vitamin C from being degraded in hot water.

​Try this recipe for Acorn Squash Soup at your next meal!

References:
WorldsHealthiestFoods.com, "Winter Squash." Accessed 16 September 2017: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=63
Shibata, A. et al. "Intake of Vegetables, Fruits, Beta-Carotene, Vitamin C and Vitamin Supplements and Cancer Incidence among the Elderly: A Prospective Study." British Journal of Cancer 66.4 (1992): 673–679. Accessed 16 September 2017: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2364321/
Food.com. "Kitchen Dictionary: Acorn Squash." Accessed 15 September 2017: http://www.food.com/library/acorn-squash-130
USDA National Nutrient Database for Standard Reference: Nutrient Data for 11483, Squash, Winter, Acorn, Cooked, Baked, Without Salt. Accessed 16 September 2017: http://ndb.nal.usda.gov/ndb/foods/show/3252
HarvestoftheMonth.com, "Harvest of the Month: Winter Squash." Accessed 16 September 2017: http://harvestofthemonth.cdph.ca.gov/Documents/Fall/Winter%20Squash/WinterSquash_Fam.pdf#search=acorn%20squash
Photo Credit: bhofack22/bigstockphoto.com

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Boost Blood Vessel Health with Bioflavonoids

10/3/2017

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Bioflavonoids are naturally occurring plant compounds used in natural medicine to help enhance the action of vitamin C, support blood circulation, and treat allergies, viruses, arthritis and other inflammatory conditions. They act as pigments (coloring) in plants and as antioxidants in humans.

Bioflavonoids are present in many plant foods and extracts, such as citrus fruits, rose hips, and medicinal herbs. While bioflavonoids have a variety of actions, the most notable is as an antioxidant, gobbling up inflammation-causing free radicals that circulate throughout the body. When combined with vitamin C, bioflavonoids support healthy blood vessel function, as well as protect vitamin C from chemical breakdown, thereby boosting the body's immune system.

The anti-inflammatory benefit of bioflavonoids is particularly important in preventing heart disease. Atherosclerosis is one condition that bioflavonoids can protect against. Research on bioflavonoids is expanding and results have been promising. For example, studies show that regularly consuming high quality sources of bioflavonoids - at least two servings of citrus fruit daily - can improve markers of healthy blood vessel function.
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If you have allergies or food sensitivity to citrus fruits, or are taking other medications, talk with your health practitioner before taking a bioflavonoid supplement.

References:
Landberg R, Sun Q, Rimm EB, Cassidy A, et al., "Selected dietary flavonoids are associated with markers of inflammation and endothelial dysfunction in U.S. women." J Nutr. (2011 Apr 1) 141(4):618-25. doi: 10.3945/jn.110.133843. Accessed 12 Aug 2017: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3057665/
Pandey, Kanti Bhooshan, and Syed Ibrahim Rizvi. "Plant Polyphenols as Dietary Antioxidants in Human Health and Disease." Oxidative Medicine and Cellular Longevity 2.5 (2009): 270–278 Accessed 12 Aug 2017: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2835915/
Ashor AW, Lara J, Mathers JC, Siervo M. "Effect of vitamin C on endothelial function in health and disease: a systematic review and meta-analysis of randomized controlled trials." Atherosclerosis. (2014 Jul) 235(1):9-20. doi: 10.1016/j.atherosclerosis.2014.04.004. Accessed 12 Aug 2017:http://www.atherosclerosis-journal.com/article/S0021-9150(14)00203-2/fulltext
Grassi, Davide, Giovambattista Desideri, and Claudio Ferri. "Flavonoids: Antioxidants Against Atherosclerosis." Nutrients 2.8 (2010): 889–902. PMC. Accessed 12 Aug. 2017: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257706/pdf/nutrients-02-00889.pdf
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Darker Berries have Exceptional Health Benefits

9/18/2017

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We all know that berries are good for us. But did you know that dark berries can have as much as 50% more antioxidants compared to their lighter colored cousins?

Antioxidants, which includes vitamin C, help protect against free radicals (scavenger molecules that damage healthy cells in your body). Eating berries can lower risk for certain cancers, protect urinary tract health, and promote healthy aging.

Blueberry & Cranberry, both the berry and the juice, help reduce inflammation and are beneficial for preventing and treating recurrent bladder and urinary tract infections. They contain a powerful antioxidant (proanthocyanidin, or PAC) and D-mannose which can prevent bacteria from sticking to the walls of the urinary tract. Blueberry is easier to prepare and digest compared to cranberry. For people who don't like or can't digest cranberries, a PAC or D-mannose supplement may be a better option.

Boysenberry is a hybrid of blackberry, loganberry and raspberry. It's juicy and sweet with a bit of tang and contains vitamins C and K, folate, and manganese, which play an important role in immunity, anti-inflammatory response, digestive and cardiovascular health.

Elderberry, an immunity-boosting berry, is packed with vitamins C, A, B6 and iron and potassium. It's on the tart side, but can be sweetened with organic honey and is commonly used to make teas and jam.
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Try a variety of the dark berries; from bitter to tart to sweet, there's a berry for everybody!

References:
Skrovankova, Sona et al. "Bioactive Compounds and Antioxidant Activity in Different Types of Berries." Ed. Maurizio Battino. International Journal of Molecular Sciences 16.10 (2015): 24673–24706. PMC. Web. 27 June 2017: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4632771/
Oregon State University "Berry Health Benefits." Accessed 27 June 2017: http://berryhealth.fst.oregonstate.edu/health_healing/fact_sheets/
Blumberg, Jeffrey B. et al. "Cranberries and Their Bioactive Constituents in Human Health." Advances in Nutrition 4.6 (2013): 618–632. PMC. Web. 27 June 2017: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3823508/pdf/618.pdf
Hisano, Marcelo et al. "Cranberries and Lower Urinary Tract Infection Prevention." Clinics (2012) 67:6, 661–667. PMC. Web. 27 June 2017: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3370320/pdf/cln-67-06-661.pdf
Jensen, Heidi D. et al. "Cranberry Juice and Combinations of Its Organic Acids Are Effective against Experimental Urinary Tract Infection." Frontiers in Microbiology 8 (2017): 542. PMC. Web. 27 June 2017: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5378705/pdf/fmicb-08-00542.pdf
Matshushima, A., Furuuchi, R., et al., "Effects of Acute and Chronic Boysenberry Intake on Blood Pressure and Endothelial Function in Spontaneous Hypertensive Rats." Jnl Nutr Sci & Vitaminiology (2014) 60:1, 43-51. Accessed 27 June 2017: https://www.jstage.jst.go.jp/article/jnsv/60/1/60_43/_pdf
Ho, Giang T. T. et al. "Immunomodulating Activity of Aronia Melanocarpa Polyphenols." International Journal of Molecular Sciences 15.7 (2014): 11626–11636. PMC. Web. 27 June 2017. Accessed 27 2017: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4139804/pdf/ijms-15-11626.pdf
Roschek, B., Fink, R.C., et al., "Elderberry flavonoids bind to and prevent H1N1 infection in vitro." Phytochemistry (2009) 70:10, 1255-1261. Accessed 27 June 2017: http://www.sciencedirect.com/science/article/pii/S0031942209002386?via%3Dihub
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Can the Tunes on Your iPod Boost Your Immunity?

7/17/2017

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You don't have to be a neuroscientist to recognize that music has an effect on your mood. Music evokes memory, inspires creativity, alleviates boredom, lifts spirits, and enhances motivation during a workout. But can listening to music boost your physical health and, in particular, your immune system?

The answer appears to be a resounding yes.

For decades, scientists have been exploring the power of music from various angles: How does music affect everyday tasks? Does music influence states of arousal? Can music alter the response to stressors? Does music improve depression and anxiety? Can music improve recovery from surgery? Does type of music make a difference?

One of the largest studies determined that music has an impact on social bonding and management of mood; additionally there appears to be a unique relationship between stress, music, and immunity. It goes like this: frequent stress raises the level of the hormone cortisol in the bloodstream; too much cortisol deteriorates the immune response, making us more prone to illness and certain chronic diseases. Listening to our favorite "uplifting music" calms the mind and body enough to lower levels of cortisol and raise the levels of antibodies associated with fighting infection.

What Kind of Music is Best for Health Benefits?
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Because musical preference is such a personal matter, it's difficult to study all the different styles and the impact on individuals. However, we can do our own research: experiment with the types of music you're listening to and record the results. Before and after listening, measure your heart rate or blood pressure and keep a journal of your mood.

Researchers are examining the healing effects of music composed specifically in tune with physiological measures and brain wave patterns. If you have specific health concerns, consider having a music therapist design a customized program for you.

References:
​Chandra, ML. & Levitin, DJ., "The Neurochemistry of Music." Trends in Cognitive Sciences, (April 2013) 17:4. Accessed 4 May 2017: https://daniellevitin.com/levitinlab/articles/2013-TICS_1180.pdf Goldstein, B. "The Secret Language of the Heart: How to Use Music, Sound, and Vibration as Tools for Healing and Personal Transformation." (2016) Hierophant Publishing. http://www.barrygoldsteinmusic.com/book/
APA.org "Science Watch: Music as Medicine." Posted by Amy Novotney; (Nov 2013 44:10). Accessed on 4 May 2017: http://www.apa.org/monitor/2013/11/music.aspx
American Music Therapy Association. "Selected Bibliography on Music Therapy and Mental Health." Accessed 4 May 2017: https://www.musictherapy.org/assets/1/7/MT_Mental_Health_2006.pdf
Ryback, R., "Music's Power Explained." ." (posted Mar 2016). Psychology Today Online. Accessed 4 May 2017: https://www.psychologytoday.com/blog/the-truisms-wellness/201601/music-s-power-explained
Bergland, C., "Cortisol: Why "The Stress Hormone" Is Public Enemy No. 1." (posted Jan 2013). Psychology Today Online. Accessed 4 May 2017: https://www.psychologytoday.com/blog/the-athletes-way/201301/cortisol-why-the-stress-hormone-is-public-enemy-no-1
North, A.C. and Hargreaves, D.J. "Responses to music in aerobic exercise and yogic relaxation classes." Br. J. Psychol. (1996) 87, 535–547. http://psychsource.bps.org.uk/details/journalArticle/3476991/Responses-to-music-in-aerobic-exercise-and-yogic-relaxation-classes.html
Sloboda, J.A. and O'Neill, S.A. "Emotions in everyday listening to music." In Music and Emotion: Theory and Research (Juslin, P.N. and Sloboda, J.A., eds) (2001) pp. 415–429, Oxford University Press. Accessed 4 May 2017: http://konecni.ucsd.edu/pdf/2003%20M-E%20Review%20MP.pdf
Rickard, N.S. "Intense emotional responses to music: a test of the physiological arousal hypothesis." Psychol. Music (2004) 32, 371–388. http://journals.sagepub.com/doi/abs/10.1177/0305735604046096
Brown,S.etal, "Passive music listening spontaneously engages limbic and paralimbic systems." NeuroReport (2004)15, 2033–2037. http://www.neuroarts.org/pdf/neuroreport.pdf
Davis, W.B. and Thaut, M.H. "The influence of preferred relaxing music on measures of state anxiety, relaxation, and physiological responses." J. Music Ther (1989). 26, 168–187. https://academic.oup.com/jmt/article-abstract/26/4/168/866016/The-Influence-of-Preferred-Relaxing-Music-on?redirectedFrom=fulltext
Khalfa, S. et al., "Effects of relaxing music on salivary cortisol level after psychological stress." Ann. N. Y. Acad. Sci. (2003) 999, 374–376. http://www.mpblab.vizja.pl/documents/publications/Khalfa_et_al_2003.pdf
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Fabulous Fungi? The Nutritional Benefits of Mushrooms

7/17/2017

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Throughout history mushrooms have been regarded as magical and mysterious, a delicacy, and deadly. Foragers put their lives on the line when hunting fungi for medicinal and culinary use. Even today, foraging for wild mushrooms should be done with an expert mycologist by your side! Fortunately, at most local grocery stores you will find a tasty selection of mushrooms that are safe to eat.

Edible mushrooms offer many nutritional benefits including protein, vitamin D, potassium and other minerals, and antioxidants. Mushrooms contain compounds called polysaccharides that promote the healthy function of the immune system.

Many mushrooms have to be foraged by hand, while others can be harvested like a small crop. This results in a difference in price. You may want to occasionally splurge for these varieties of fabulous fungi:

Truffle, crown jewel of mushrooms, is one of the most expensive foods in the world. Trained dogs are required to sniff out truffles from beneath the roots of chestnut and hazel trees. Truffles are used in exotic dishes, side dishes, soups, and dips.

Maitake is a late summer and autumn fungi found at the foot of oak trees. Best harvested when young and tender to retain their flavor. These are wonderful for soups, sauces, and breads.

Chanterelle mushrooms are unmistakable with their cheery yellow-gold coloring. This mushroom has a woodsy, apricot flavor. Found only in the wild, chanterelles live in a symbiotic partnership with its host tree, allowing it to store nutrients it could not acquire on its own. Chanterelles pair nicely with eggs and over rice/other grains.

Crimini ("baby bella") and porcini mushrooms have mild flavors and medium texture. Less expensive than the others, these can be used in a variety of recipes, from breads and muffins to sauces and stews.
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Mushroom selection and storage can vary by type. Generally, mushrooms should be tender but firm to touch, not wet or gummy. Organic is best. Store in the fridge in a ventilated package to keep moisture out. Most mushrooms should be used within a week.

References:
​Ware, Megan. "Mushrooms: Nutritional Value and Health Benefits." Medical News Today. Posted 23 Feb 2017. Accessed 3 May 2017: http://www.mushroomharvest.com/extra_pages/slideshow.htm
Whfoods.org. "Crimini Mushrooms" Accessed 3 May 2017: http://whfoods.org/genpage.php?tname=foodspice&dbid=97
PBS.org. Avey, T., "The History Kitchen: Magical Mushrooms: The Allure of Edible Fungi" posted 1 April 2014. http://www.pbs.org/food/the-history-kitchen/edible-mushrooms/
Friedman, Mendel. "Mushroom Polysaccharides: Chemistry and Antiobesity, Antidiabetes, Anticancer, and Antibiotic Properties in Cells, Rodents, and Humans." Ed. Charles Brennan. Foods (2016) 5:4, 80. PMC. Web. 3 May 2017. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5302426/
O'Neil C.E., Nicklas T.A., Fulgoni III V.L., "Mushroom consumption is associated with increased nutrient intakes and better diet quality in adult participants of the National Health and Nutrition Examination Survey (2001–2010)." FASEB J. (2013) 27, Ib350. https://www.omicsonline.org/mushroom-intake-is-associated-with-better-nutrient-intake-and-diet-quality-2155-9600.1000229.pdf
MNN.com. "Wild Mushrooms: What to eat, what to avoid." Oder, Tom. Posted 13 Oct 2013. http://www.mnn.com/your-home/organic-farming-gardening/stories/wild-mushrooms-what-to-eat-what-to-avoid
Epicurious.com "A visual guide to mushrooms." Sund, E. & Astley, C. Accessed 3 May 2017: http://www.epicurious.com/archive/seasonalcooking/farmtotable/visualguidemushrooms
MushroomInfo.com Info on health benefits, research, nutrition. http://www.mushroominfo.com/benefits/
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Astragalus (Astragalus spp.)

7/4/2017

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For centuries, Astragalus root has been used to strengthen the blood and spleen and - over time - help maintain the strength of the immune system, building resistance to illness and disease.

While clinical research on Astragalus is in the early stages, researchers are currently examining how it may help prevent the common cold and also be useful as a complementary treatment during chemotherapy, radiation therapy, and immune deficiency syndromes. Meanwhile, laboratory studies and a long history of use in Traditional Chinese Medicine and botanical medicine indicate how Astragalus may help fortify the immune system.

  • Astragalus contains polysaccharides, which enhance the ability of white blood cells (instrumental in immune function) to eliminate foreign substances from the body.
  • Saponins found in Astragalus are known to protect the liver and stimulate the release of cytokines, chemical messengers in the immune system.
  • With its antioxidant properties, Astragalus facilitates the breakdown of free radicals, thus reducing free radical damage in the blood system.
  • Astragalus supports the liver, which plays an important role in detoxification.

Also known as milk vetch, Astragalus is native to the temperate areas of the Northern hemisphere. It takes a full two years of growth before the plant develops roots sufficient for harvesting their medicinal properties. This herb is commonly used in combination with other botanicals. It may also interact with other medicines, including herbal medicines. Your holistic health practitioner can determine the best way to take Astragalus to support your health and wellbeing.

References:
​Herb Wisdom.com "Astragalus" http://www.herbwisdom.com/herb-astragalus.html

University of Maryland Medical Center CAM Database online. "Astragalus" http://www.umm.edu/health/medical/altmed/herb/astragalus
Zhao, KS, Mancini, C., Doria, G., "Enhancement of the immune response in mice by Astragalus membranaceus extracts." Immunopharmacology (1990 Nov-Dec) 20:3, 225-33. https://www.ncbi.nlm.nih.gov/pubmed/2149722
Zhou, Lijing et al. "Astragalus Polysaccharides Exerts Immunomodulatory Effects via TLR4-Mediated MyD88-Dependent Signaling Pathway in Vitro and in Vivo." Scientific Reports 7 (2017): 44822. PMC. Web. 1 May 2017.
Tian, Qing-E et al. "Astragalus Polysaccharides Can Regulate Cytokine and P-Glycoprotein Expression in H22 Tumor-Bearing Mice." World Journal of Gastroenterology : WJG 18.47 (2012): 7079–7086. PMC. Web. 1 May 2017.
Qi FH, Li AY, Inagaki Y., et al., "Chinese herbal medicines as adjuvant treatment during chemo- or radio-therapy for cancer." BioScience Trends. (2010) 4:6, 297-307. http://www.biosciencetrends.com/getabstract.php?id=369
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Medicinal Mushroom Blend

7/4/2017

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For thousands of years, practitioners of Eastern Medicine, Native Americans and indigenous cultures have used specific mushrooms for their health benefits. These fungi are often referred to as medicinal mushrooms and like all fungi, contain compounds called beta glucans within their cell walls. Beta glucans provide support for the immune system by activating killer T-cell response to invaders in the body. Other facets of this powerful medicine include anti-cancer properties, antioxidant activity, cardiovascular support (anti-hypertensive and cholesterol-lowering), liver protective, anti-inflammatory, anti-diabetic, and anti-viral and anti-microbial properties.

Mushrooms work synergistically, so a variety are usually blended to provide support to the immune system and natural detoxification. These blends are available in a variety of forms, such as powders, capsules and tinctures. Types of mushrooms you may find in a medicinal blend include:

Cordyceps is used in Traditional Chinese Medicine (TCM) for immune support and to replenish energy. Cordyceps extract is considered the highest class of tonic herbs for balancing the body's internal systems (Yin and Yang energy).

Lion's Mane tea has been used in Japanese herbalism; research indicates extracts may protect and support the immune system and play a role in stimulating nerve growth.

Maitake is used in Japanese medicine for supporting immune health and is noted for its antiviral effects. It contains a variety of beta glucans, minerals, and amino acids.

Shiitake supports the health of the liver and the immune system. It contains lentinan, an active compound associated with a healthy immune response. Shiitake also contains minerals, vitamins, and many essential amino acids.
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Reishi, "the mushroom of immortality" is used in both TCM and Japanese medicine as a daily tonic for boosting immunity and protecting against cancer and inflammation. Reishi is not an a culinary mushroom because of its tough texture, which makes it difficult to chew.

References:
​Xiaoshuang Dai, Joy M. Stanilka, et al., "Consuming Lentinula edodes (Shiitake) Mushrooms Daily Improves Human Immunity: A Randomized Dietary Intervention in Healthy Young Adults." J Am Coll Nutr. (2015 Apr) 11:1-10. http://www.tandfonline.com/doi/abs/10.1080/07315724.2014.950391

Ware, Megan. "Mushrooms: Nutritional Value and Health Benefits." Medical News Today. Posted 23 Feb 2017. Accessed 3 May 2017: http://www.mushroomharvest.com/extra_pages/slideshow.htm
Vaughan, George. "Medicinal Mushrooms" (slide show online) http://www.mushroomharvest.com/extra_pages/slideshow.htm
Bak, Won Chull et al. "Determination of Glucan Contents in the Fruiting Bodies and Mycelia of Lentinula Edodes Cultivars." Mycobiology (2014) 42:3, 301–304. PMC. Web. 3 May 2017. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4206800/
Friedman, Mendel. "Mushroom Polysaccharides: Chemistry and Antiobesity, Antidiabetes, Anticancer, and Antibiotic Properties in Cells, Rodents, and Humans." Ed. Charles Brennan. Foods (2016) 5:4, 80. PMC. Web. 3 May 2017. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5302426/
Friedman M. Achenistry, Nutrition and Health-Promoting Propterties of Hericium erinaceus (Lion's Mane) Mushroom Fruiting bodies and Mycelia and their bioactive Compounds." J Agric Food Chem. (2015 Aug 19) 63(32):7108-23. Epub 2015 Aug 5. http://pubs.acs.org/doi/abs/10.1021/acs.jafc.5b02914
O'Neil C.E., Nicklas T.A., Fulgoni III V.L., "Mushroom consumption is associated with increased nutrient intakes and better diet quality in adult participants of the National Health and Nutrition Examination Survey (2001–2010)." FASEB J. (2013) 27, Ib350. https://www.omicsonline.org/mushroom-intake-is-associated-with-better-nutrient-intake-and-diet-quality-2155-9600.1000229.pdf
MushroomInfo.com Info on health benefits, research, nutrition. http://www.mushroominfo.com/benefits/
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Keep Your Immune System in Peak Condition

7/4/2017

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The Great Defender: that's our immune system, uniquely designed to keep us healthy and defend against illness and infection. Made up of organs, including the skin, lungs, and gut, as well as specialized cells, the immune system's job is to remain on alert for disease-causing invaders and to protect our body against them.

Our immune system's first responders are white blood cells (WBC) that are alerted to the presence of an invader. Some WBCs seek and destroy invaders while others have a cellular memory that enables the body to remember and recognize previous invaders and help destroy them. For example, if you get chickenpox, your body develops immunity to the virus; if you're exposed to chickenpox again, you won't contract it.

Sometimes the cellular communication goes haywire and the immune system starts attacking healthy cells in the body. This is called an autoimmune response; it can lead to autoimmune disease of which there are many types, such as Hashimoto's Thyroiditis.

Each of our immune systems are as unique as our individual family health history, our lifestyles, and the environmental conditions with which we live. Some folks seem to never get sick, while others catch every bug going around. The strength of the immune system also changes as we age. Because the immune system is our greatest defender against disease, it's critical that we keep it strong, healthy and balanced.

Four Holistic Ways to Boost Immunity

Get Your Zz's. Sleep regenerates the entire body. Research shows that restful and regular sleep generates the hormones that help fight infection, whereas insufficient / poor quality sleep makes us prone to infection and prolongs recovery from illness.

De-stress. Persistent stress raises the level of a hormone called cortisol in the bloodstream. Over time, this creates a cascade of physiological events that result in weakened immunity. Take time out with meditation, yoga, exercise, or a walk in nature.

Say No to Sugar. A diet high in sugar interferes with optimal immune system function. Limit your intake of all sweets. Choose organic, dark chocolate when you need to satisfy the sweet tooth.
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Crazy 'bout Shrooms. With 38,000 varieties, you're bound to find a mushroom you like! They're versatile in cooking, full of nutrients, and contain compounds that research shows are important to building a strong immune system. Make shrooms a part of your whole foods diet.

References:
​Pizzorno, J. E. & Murray, M. T. (Eds.) Textbook of Natural Medicine 4th Ed. (2013). pp. 516-524. Elsevier Science: St. Louis, MO. http://www.rhc.ac.ir/Files/Download/pdf/nursingbooks/Textbook%20of%20Natural%20Medicine-2013-cd.pdf
A Pillar of Optimal Health: The Immune System. http://www.naturopathic.org/article_content.asp?article=1010
Guggenheim, Alena G., Wright, KM & Zwickey, HL. "Immune Modulation From Five Major Mushrooms: Application to Integrative Oncology." Integrative Medicine: A Clinician's Journal (2014) 13:1, 32–44. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4684115/
Harvard Health. Consequences of Insufficient Sleep. http://healthysleep.med.harvard.edu/healthy/matters/consequences
Besedovsky, L., Lange T., Born J., "Sleep and immune function." Pflugers Arch. (2012 Jan) 463(1):121-37. http://link.springer.com/article/10.1007/s00424-011-1044-0
Opp, MR, et al. Neural-Immune Interactions in the Regulation of Sleep, Front Biosci. 2003 May 1;8:d768-79.
Harvard Health. "Sleep: What's in it for You?" http://healthysleep.med.harvard.edu/need-sleep/whats-in-it-for-you/health
Eating Well Immunity Diet Tips: http://www.eatingwell.com/nutrition_health/immunity/healthy_immunity_diet_guidelines
Immunity & Diet: Harvard Health http://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system
Photo Credit: 
Eraxion/bigstockphoto.com
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    I am an Edmonton, Alberta Naturopathic Doctor with a desire to help others, a passion for life, a heart for nature, and a curiosity to try new things!

    This blog is not intended to give specific medical advice. Always seek the recommendations of a qualified healthcare professional for your specific health needs.

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