What You Should Know About Dysentery

Dysentery is the cause of 20% of deaths resulting from diarrhea [1]. It stems from an infection of the intestines that leads to diarrhea with blood or mucus. The two main causes of dysentery are the Shigella bacteria (found primarily in western countries) and the amoebic parasite called Entamoeba histolytica (found in tropical areas) [2]. In the United States, approximately 450,000 Shigella caused infections occur each year [3]. Yet majorly, Shigella affects children in low to middle income countries, with about 99% of the cases occurring in those countries out of which 69% affects children. The leading reason for this is poor sanitation and overcrowding [4].

Dysentery-causing bacteria was first discovered by Kiyoshi Shiga in 1898, and in the following 100 years, researchers studied this, leading to the explication of the Shigella pathogen. Interestingly, this led to Shigella being one of the best models for studying invasive bacterial pathogens and has helped in our understanding of other bacterial pathogens as well [5]. 

Dysentery Causes

Typically, both the amoebic and the bacterial dysentery are caused by poor sanitation. This could be due to the environment one is in or because of one’s personal poor hygiene [nhs]. 

According to the CDC, here are some of the ways that the Shigella bacteria can be spread (either by environment or personal):

• Getting Shigella on your hands and eventually in your mouth, through touching surfaces potentially contaminated with fecal matter of someone with Shigella bacteria infection. 
• Through touching surfaces, bathroom fixtures, toys, diapers, etc. 
• Changing the diaper of child with the bacteria
• Taking care of a person with the infection – cleaning up after them.
• Eating food that is made by someone who has the bacteria and if they cook with dirty hands
• Swallowing lake water or untreated swimming pool water
• Contaminated water (sewage or flood water contaminated)
• Exposure to fecal matter during sexual contact with someone with Shigella infection or who has recently recovered from it.

Ways to Reduce Risk

Shigella infections are easily transmitted and as such, it is important to maintain proper hygiene: 

• Hand washing before preparing and eating food and before and after changing diapers of someone with the infection [3]. 
• Avoid swallowing lake and pool water [3].
• Stick to safe eating and drinking habits when traveling [3].
• Avoid sharing towels [2].
• Wash the laundry of an infected individual at the highest heat setting to kill the bacteria [2].

Consequences of Dysentery

It is a diarrheal based infection so symptoms will include [2]: 

• Stomach discomfort or cramps
• Feeling and/or being sick (nausea)
• Vomiting
• High temperature
• Dehydration. 

Treatment

• General – mild [6]
• The infection tends to run for 5-7 days
• So rest and fluids may be all that is needed to prevent symptoms such as dehydration, if your general health is good.
• For children, they may benefit from rehydration solutions such as pedialyte.
• Severe cases of dehydration need medical attention, where individuals can receive salts and fluids intravenously (direct method).
• Antibiotics – severe cases
• According to Williams and Berkley’s literature review on antibiotic treatment for dysentery, fluoroquinolones, beta-lactams and cephalosporins are appropriate therapies, being the first and second lines of defense respectively [4]. 
• It is important to keep in mind that antibiotics often cause resistance in the bacteria if the medication is not taken appropriately. That is why it is important to fully go through the course of the medication even after symptoms subside. 
• Probiotics
• A randomized double blind trial conducted by Sharif et al., found a significant difference in duration of blood in diarrhea between those who were given probiotics and those who were given placebo, as well as in the days of hospitalization of patients in the treatment group vs. placebo group, with treatment group patients spending less time in the hospital [1]. 
• In general, the study found that the use of probiotics can be effective in reducing the duration of blood in the diarrhea [1].  

Dysentery is clearly a serious condition with its unpleasant symptoms and with the way it affects numerous populations, especially children. While prevention is key, if you do get it, make sure that you stay hydrated, rest and observe your symptoms.

References

1. Sharif A, Kashani HH, Nasri E, Soleimani Z, Sharif MR. The Role of Probiotics in the Treatment of Dysentery: a Randomized Double-Blind Clinical Trial. Probiotics and Antimicrobial Proteins. 2017;9(4):380–5.

2. Dysentery [Internet]. NHS Choices. NHS; [cited 2021Mar5]. Available from: https://www.nhs.uk/conditions/dysentery/ 

3. Questions & Answers [Internet]. Centers for Disease Control and Prevention. Centers for Disease Control and Prevention; 2020 [cited 2021Mar5]. Available from: https://www.cdc.gov/shigella/general-information.html

4. Williams PC, Berkley JA. Guidelines for the treatment of dysentery (shigellosis): a systematic review of the evidence. Paediatrics and International Child Health. 2018;38(sup1). 

5. Lampel KA, Formal† SB, Maurelli AT. A Brief History of Shigella. EcoSal Plus. 2018;8(1).

6. Shigella infection [Internet]. 2020 [cited 2021Mar5]. Available from: https://www.mayoclinic.org/diseases-conditions/shigella/diagnosis-treatment/drc-20377533

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Effects of Sleep Deprivation You Should Watch Out For

We all know how it feels to lie awake all night, unable to turn off our brains or still our bodies. When those nights happen, you already know how you’ll spend the next day– exhausted, irritable, and dreaming of climbing back between the sheets. Though many of us experience these nights of tossing and turning, studies show missing out on the recommended 7 to 9 hours of shut-eye every night can do more to your body than just cause a long, irritating day.

The lasting effects of sleep deprivation are genuine and can have a major impact on your life and overall health.

Losing sleep puts a strain on your mental function and your physical health. Scientific research has discovered direct links between poor sleep and a number of wellness issues, from weight gain to a weakening immune system.

Keep reading to find out common causes of sleep deprivation and how it can impact particular functions and systems within your body.

Root causes of sleep deprivation

Typically, sleep deprivation is brought on by consistent, regular lack of sleep or reduced quality of sleep. Getting below 7 hrs of sleep on a regular basis can ultimately cause health and wellness repercussions that influence your entire body and mental state. These issues could also be triggered by a hidden sleep condition.

Your body requires sleep to function properly, just as it needs oxygen and food as fuel. During a night of restful sleep, your body heals itself and restores its chemical balance. Your mind forges new idea connections and assists memory retention.

Without sufficient sleep, your mental and bodily systems can not operate at their highest capacity. This physical condition can result in a negative impact on your life as a whole. 

A review of reliable research studies in 2010 found that sleep deprivation can even result to a reduced lifespan. 

Common signs of sleep deprivation 

• Drowsiness and tiredness during daytime hours
• Persistent yawning
• Irritable behavior

Use of common stimulants, such as high levels of caffeine, aren’t sufficient to satisfy your body’s profound need for sleep. As a matter of fact, these can make sleep deprivation even worse by making it more difficult to fall asleep in the evening.This, in turn, might lead to a cycle of nighttime insomnia followed by further daytime caffeine intake to deal with the resulting fatigue.

Behind the scenes, chronic sleep deprivation can hinder your body’s interior systems and create many of the issues discussed before. 

Central nervous system 

Your body’s central nervous system is the main source of information sharing between the part of your body. Sleep is needed to maintain healthy and proper nervous system operation, but chronic sleeping disorders can interrupt how your body generally sends and processes info.

Throughout a night of sleep, pathways form in between neurons in your brain, helping you to store the memories and information collected during the day. Sleep deprivation leaves your brain worn down, so it struggles to create these storage pathways.

Your brain may also have trouble focusing on tasks and taking in new information throughout the day. These signals your body sends may be slowed, decreasing your coordination and putting you at risk for injury.

Sleep deprivation additionally causes negative effects on your mood stability and ability to cope with emotion. You may find yourself experiencing rapid mood changes throughout the day and irritability. These swings can cause decreased problem solving and a reactive nature. 

After experiencing sleep deprivation for an extended period of time, some can begin to have mental hallucinations. This means seeing or hearing stimuli that aren’t really present. A lack of sleep can also cause an exacerbation of bi-polar disorder symptoms. 

Other psychological risks consist of:

erratic behavior and decision making

• anxiety
• depression
• Paranoid delusion
• suicidal thoughts

You may additionally end up experiencing microsleep during the day. Throughout these episodes, you’ll suddenly fall into a deep sleep for a few seconds without your control. 

Microsleep is not something that can be controlled and can be exceptionally dangerous if you’re driving or work in an environment with heavy machinery.

Immune system

During a night of sleep, your body’s immune system generates protective, infection-fighting compounds like antibodies and cytokines. These compounds help your body fight off viruses and other infectious diseases that invade your immune system throughout the day. 

Particular cytokines additionally aid you to sleep, offering your body’s immune system extra effectiveness to safeguard your body from ailment.

Sleep deprivation prevents your immune system from developing these protective forces. If you don’t get adequate sleep, your body might not be able to repel intruders, and it might make your body’s recovery from illness longer and more difficult.

Long lasting periods of sleep deprivation also increases your risk for chronic problems, such as diabetic issues, mellitus, and heart disease.

Breathing System

The connection between sleep and the breathing system goes both ways. A nighttime breathing condition, called obstructive sleep apnea (OSA), can interrupt your sleep and impact the quality of your rest.

Low quality and highly interrupted sleep can put you at higher risk for respiratory infections like the common cold or the flu. Sleep deprivation can also make existing respiratory system diseases, like persistent lung disease, worse.

Gastrointestinal system

Combined with overeating and a lack of exercise, sleep deprivation can be a risk factor for becoming obese or overweight. Sleep impacts two important hormonal agents, leptin and ghrelin, which control your body’s feelings of hunger and fullness when eating.

Leptin sends signals to your brain when your stomach is full. Ghrelin sends signals to your brain when your body is in need of food. Without adequate sleep, your brain decreases leptin production and increases ghrelin production, telling your brain it’s hungry and failing to tell it when it’s full. The influx of these hormones could explain nighttime snacking or why a person may overeat later in the night.

A lack of sleep can also cause exhaustion, making it difficult to get proper exercise. In time, reduced exercise can make your body store excess weight since you’re not burning the needed calories to counteract food intake.

Sleep deprivation can also cause your body not to release the needed amount of insulin after eating. Insulin works to lower your body’s blood sugar content, keeping it regulated. These interruptions in proper insulin production can lead to diabetic issues, like mellitus or obesity.

Cardiovascular system

Sleep aids the processes in your body that maintain your heart and capillary health, including those processes that regulate your blood sugar, high blood pressure, and inflammation levels. Sleep also plays a vital role in your body’s ability to repair and regrow the blood vessels in the heart.

These connections mean those who aren’t getting adequate sleep are most likely to obtain heart disease. One trusted analysis linked insomnia to increased development of cardiovascular disease and stroke.

Endocrine system

The healthy production of hormonal agents in your body depends on your sleep. For manufacturing, you require at the very least 3 hrs of uninterrupted sleep, which has to do with the moment of your first R.E.M. episode. Waking up throughout the night, disrupting your R.E.M. sleep could negatively impact healthy hormone manufacturing.

This disruption can also impact growth hormone manufacturing in children and teens. These important hormonal agents assist the body’s development of muscular tissue, cell repair, and enhance other growth features.

The pituitary gland launches these vital development hormones throughout the day, but getting the right amount of sleep and exercise can help the body properly produce these hormonal agents.

For more wellness tips visit our blog.

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Vitamin B3 Overview and Uses

Vitamin B3, or niacin, is a water soluble vitamin known to be crucial in food processing, helping in turning food into usable energy [5]. Being water soluble, any excess amount present can be easily taken out through urination, thereby reducing any chances of niacin build up in the body. Niacin helps in converting nutrients into energy, form and repair DNA, and produce antioxidant effects as well [4].

There are two common forms of niacin, nicotinic acid and nicotinamide. Looking closer, it is the amino acid tryptophan that is responsible for converting into nicotinamide [4]. 

Niacin has been found to reduce LDL (“bad cholesterol”) while increasing HDL (“good cholesterol”). Additionally, it has shown to produce improvements in coronary artery disease as well [2]. 

Recommended Intakes

Based on the recommended intakes set by the Food and Nutrition Board (FNB) and presented by the National Institutes of Health (NIH), this table shows the Adequate Intakes for niacin (vitamin B3). Adequate Intake (AI) is the intake that is needed to ensure nutritional adequacy. Specifically for niacin, it is measured in milligrams of niacin equivalents (NE) [5]. 

• One NE = 1mg of niacin or 60mg of tryptophan [5].

 

Sources of Vitamin B3

Food sources [1]:

• Red meat
• Chicken
• Fish
• Peanuts 
• Whear
• Barley
• Coffee

Supplements: 

Supplements are available in multivitamin products, in the form of nicotinic acid / nicotinamide [4]. When the amount of supplement is more than the RDA, it can cause unpleasant side effects such as skin flushing [5]. 

**nicotinamide does not produce skin flushing due to its chemical structure**

Prescription:

According to Mayo Clinic, niacin prescription could potentially benefit those with high cholesterol, who are unable to control it through diet, statin (group of drugs that reduce fat), and exercise [3].

B3 Deficiency and Safety

Safety [3]:

When taken in safe, appropriate amounts (within RDA range) or as per prescribed, niacin is safe. But high doses (2,000 to 6,000 mg of niacin a day) can lead to:

• Skin flushing
• Rapid heartbeat
• Nausea and vomiting
• Abdominal pain
• Itching
• Diarrhea
• Liver damage

Deficiency [5]: 

• Severe deficiency leads to pellagra (pigmented rash or brown discoloration on exposed skin).
• Risk of deficiency is high among:
• Malnourished individuals 
• Individuals with Hartnup disease — rare genetic disorder that involves the disruption of tryptophan absorption in the small intestine, and increases loss of it in the urine
• This leads to less available tryptophan available to be converted to niacin.
• Those with carcinoid syndrome — caused by slow growing tumors in the GI tract. Tryptophan is oxidized here and as a result, is not metabolized to niacin. 
• Those who have low iron, vitamin B6, and vitamin B2 have trouble converting tryptophan to niacin.

Takeaway

Knowing the importance of vitamin B3 in food processing, it is crucial for us to consume and make sure it is in our diet. While normal consumption of the foods and supplements above yields positive results, excessive consumption can lead to flushing. It is really hard to reach that extreme threshold and most individuals can meet their requirements with simple diet changes!

 

Reference 

1. Hill LJ, Williams AC. Meat Intake and the Dose of Vitamin B3 – Nicotinamide: Cause of the Causes of Disease Transitions, Health Divides, and Health Futures? International Journal of Tryptophan Research. 2017;10:117864691770466. 
2. McKenney J. New Perspectives on the Use of Niacin in the Treatment of Lipid Disorders. Archives of Internal Medicine. 2004;164(7):697.
3. Niacin [Internet]. Mayo Clinic. Mayo Foundation for Medical Education and Research; 2020 [cited 2021Feb12]. Available from: https://www.mayoclinic.org/drugs-supplements-niacin/art-20364984
4. Niacin – Vitamin B3 [Internet]. The Nutrition Source. 2020 [cited 2021Feb12]. Available from: https://www.hsph.harvard.edu/nutritionsource/niacin-vitamin-b3/
5. Office of Dietary Supplements – Niacin [Internet]. NIH Office of Dietary Supplements. U.S. Department of Health and Human Services; [cited 2021Feb12]. Available from: https://ods.od.nih.gov/factsheets/Niacin-HealthProfessional/

 

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Defy Aging – Nutrients and BioHacks for Younger Looking Skin

We all want to look good as we age. Thankfully, there are some powerful ways to do it. The right nutrients we eat and lifestyle choices we make lead to healthy and balanced skin. But if it is not planned and managed correctly, it can create new issues. Strenuous exercise, too much time outdoors without skin protection, and the wrong low-fat, high-carb nourishment fads of the past can do lasting damage. Even Ironman triathlons can be a problem.    

Thankfully, you can reverse skin damage and safeguard yourself from future skin issues. This article will review biohacks that prevent wrinkly, dull, or drooping skin due to any daily behaviors. 

What Contributes To Skin Damage And Aging?

Aging of the skin takes place intrinsically (inside) and also extrinsically (on the surface). The common hard-charging, high-achiever is likely experiencing both kinds of skin aging because of inflammation and free radicals.

Intrinsic aging refers to the structural changes of the skin that take place as a natural repercussion of aging. Genetics plays a part here, but behavior is important. External aging is brought on by things like sunlight exposure, consuming excessive sugar or processed foods, stress and anxiety, lack of rest, exposure to artificial and toxic substances, low healthy protein, fat and veggie intake, alcohol misuse, smoking, lack of drinking water, and excessive exercise. Extrinsic factors likewise speed up intrinsic aging. 

The low-grade inflammation that come from intrinsic and extrinsic variables create free radicals that draw electrons from other molecules, altering chemical structures. If you are on an anti-inflammatory diet, limit your extreme exercise. Make sure to get adequate sleep for healing, too.

The Sun Isn’t Always Our Friend

The sunlight releases UVA and UVB radiation that lands on your skin. The UVB radiation is absorbed in the outer layer of skin and changed into vitamin D in the human body. Sufficient vitamin D is very important for bone health and wellness, state of mind, immune function, and fertility. Vitamin D deficiency has been linked to cancer cells as well as an entire host of other chronic diseases, including musculoskeletal disorders, high blood pressure, diabetic issues, autoimmune illness and cardiovascular issues.

UVB radiation is also responsible for most sunburns, while UVA radiation can pass through much deeper right into the skin. Excessive UV radiation harms the DNA in your skin cells. If you get too much UV radiation exposure, it can lead to cell death, and when DNA damage occurs, and cell death does not, skin cancer cells can result.

Direct and ongoing sun exposure also triggers dark circles or spots on the skin that affect your youthful look – a process called hyperpigmentation. The dark spots, called melanin, protect skin from UV rays.

UV radiation also harms collagen and the elastic areas found within your skin, bring about accelerated indicators of skin aging. Collagen is the major architectural healthy protein that holds skin and connective tissue together. It helps the skin resume its shape after being stretched. UV exposure harms your collagen, making it a lot more cross-linked and stiff, which deteriorates the skin’s structure. Sun damage accelerates the loss of collagen by as much as 20%. 

Extreme UV exposure influences elastin too, triggering an abnormal build-up of elastin and metalloproteinase – an enzyme that assists sun-damaged skin recovery by producing and reforming collagen. Too much metalloproteinase reduces their performance and even breaks down collagen.

Dangerous Chemicals 

Some common chemicals you are exposed to everyday are:

1. UV Blockers

In your attempt to safeguard yourself from sun damage, you need to be careful choosing your sunscreen. Several chemical UV blockers (octocrylene, octylmethoxycinnamate, or benzophenone-3) are unsteady when revealed to UV radiation, and they can even trigger higher manufacturing of responsive oxygen species than comes naturally in vulnerable skin when revealed to the exact same amount of UV.  Oxybenzone, or benzophenone-3, is also an endocrine disruptor that has been linked to early puberty, low sperm, and infertility in both males and females. PBSA causes DNA damage in human skin cells when revealed to UV rays.

2. Parabens

Parabens are chemicals utilized in makeup, face wash, body laundry, cream, antiperspirant and shampoo to stop the development of microorganisms, yeast, and mold. Parabens are understood endocrine disruptors that stimulate estrogen. They have been found in breast cancer cells and can disrupt male reproduction.

3. Sodium Lauryl Sulfate (SLS)/ Sodium Laureth Sulfate (SLES)

SLS is a detergent and surfactant. It separates molecules to develop a lather and improve a skin product’s interaction with your body or hair. SLS is a recognized skin irritant that remains in tissue several days after application. Although it has not been directly proven to cause cancer in cells, it is produced from well-known health hazards – trace amounts which might be inside the product. And when combined with various other chemicals like triethanolamine, they can become carcinogens called nitrosamines. And if that wasn’t enough, the cleaning agents remove skin oils needed for defense and to prevent dryness. 

4. Fragrances

In the fragrance market, regulation is spotty at best, and certain compounds often aren’t provided. Several fragrances tested are understood to trigger allergic reactions. Phthalates are often included in the scent recipe and not shown on labels, even though they are known endocrine disruptors. 

Nutrition And Skin Health

Glucose, believe it or not, is a chief fuel source for our skin cells, and that sugar helps our outer skin later by supplying the carb foundations for proteins and lipids that make up the skin barrier. Problems in glucose metabolism and insulin signaling impact skin structure and might trigger blisters, sores, and slower wound recovery. Simply put, your glucose shouldn’t be too high or too low.

Amino acids from healthy proteins and supplements are necessary for the production of all skin structure and the skin barriers. Specific amino acids and also amino acid blends have different roles in collagen manufacturing and specific supplementation might enhance collagen production (which normally lowers as you age) to combat wrinkling and sagging skin.

Lipids (fatty acids) are required for making your outer layer of skin, skin cell distinction, and skin cell membranes, as well as for absorbing lipid-soluble nutrients. Essential fatty acid deficiency results in flaky skin and raised transepidermal water loss. Omega-3 and omega-6 polyunsaturated fatty acids are essential to the function and look of your skin and also maintain your hydration while giving you plumper and more youthful look. 

The importance of nutrition has been researched, and the results vary. For example, a study on skin aging in Japanese women discovered that greater intake of complete fat was substantially connected with increased skin elasticity. A high consumption of hydrogenated fat with green and yellow vegetables was associated with less serious crow’s feet wrinkling. Another study on skin wrinkling in elderly people living in sun-exposed places revealed a high intake of vegetables, legumes, and olive oil helped, whereas a high intake of meat, milk and also butter seemed to do harm. A research on skin-aging of middle-aged American women discovered higher intakes of linoleic acid and vitamin C and also lower intakes of fats and carbs to be linked with better skin. And with those struggling with acne, a low glycemic diet plan seems to aid against acne with decreased swelling and smaller sebaceous glands.

Most information on eating and its relation to skin health involves deficiencies, and for a good reason. Proteins, fats, vitamins, and minerals all have a part in skin strength and performance. For constant dieters and active people who don’t get enough nutrients, their health can be negatively effected.  

The Ideal Nutrients For Radiant Skin

Vitamin A affects nearly every element of skin function. It encourages cell turnover, thickens and promotes the dermis, hinders sweat gland activity, and subdues androgen development, making it reliable for both acne and anti-aging. Dry, harsh skin is a typical indicator of Vitamin A shortage. It is an active ingredient in numerous topical skin treatment products; however, you can also get it from cod liver oil, liver, pastured lotion, and even eggs.

Omega-3 fats are strong anti-inflammatories, and intaking the right ratio of omega-3 to omega-6 fats in your diet is vital for skin health. High omega-3 consumption reduces sunlight damages, and their anti-inflammatory properties aid with skin problems like acne, psoriasis, and rosacea. Clinical testing has shown improvements in skin conditions and also eases scaling skin. Coldwater fatty fish like salmon, sardines, mackerel, and tuna are your most sufficient sources for omega-3; however, you can additionally take fish oil supplements.

Zinc plays a critical role in protein synthesis, healthy cell division, injury healing, and immune support. Studies show that zinc minimizes acne as efficiently as commonly recommended prescription antibiotics. It also enhances wound healing, secures against UV damage, and has anti-inflammatory effects. It is found in organ meat, red meat, shellfish, pumpkin seeds, or supplements.

Vitamin C is an essential antioxidant that helps protect against and treat UV photodamage. High nutritional consumption is related to improved skin appearance, reduced wrinkling, and reduced cases of dry skin. It regulates collagen manufacturing and also can increase collagen-healthy protein synthesis for skin repair. Vitamin C supplementation, whether taken orally or topically, can battle oxidative damage to proteins from both UV damage and also inherent aging. Vitamin C sources consist of bell peppers, citrus fruits, dark leafy greens, and broccoli.

Selenium is a vital trace mineral and a frequent deficiency. It is necessary to the antioxidant function of glutathione that shields against free radicals and cell damage. There is proof showing its importance in reducing skin cancer. Additionally, Selenium promotes Vitamin E absorption, increasing the antioxidant feature of both nutrients, and provides cell membrane layer protection. Selenium is in Brazil nuts, seafood, body organ meat, and chicken. 

Astaxanthin works as an all-natural sunblock in marine plants and is a red pigment carotenoid in wild-caught salmon and krill. It also comes as a supplement. It is a powerful anti-oxidant that is a lot more powerful than Vitamin E, CoQ10, Vitamin C, and green tea. It guards your cells from harmful oxidation that causes aging. Studies have discovered that astaxanthin prevents UVA-induced DNA damage in skin cells and prevents skin drooping from UVA radiation direct exposure. And 6 mg daily oral supplements plus 2 ml topical application reduces skin wrinkles and age spots, while improving flexibility, appearance, and moisture.

To benefit from all of these tactics easily, take a multivitamin and fish oil each day, combined with a nutrient-dense, plant-rich diet plan.

Biohacks For More Beautiful Skin

In addition to a diet regimen, there are ways to enhance your skin’s appearance without relying upon unpleasant chemicals, botox, or surgical procedures.

Facial Massage 

Facial massages not only lower anxiety and reduce negative states of mind, they also prevent wrinkles by releasing muscle stress that causes forehead furrow lines between your eyebrows and along your lips. It also encourages sinus drainage and also stimulates lymphatic vessels.

To massage your face, put a dime-sized portion of a face oil on your hand and distribute it amongst your hands and fingers. Beginning at your temple, push your fingers between your brows and move up and outside along your temple. Repeat this process numerous times utilizing mild, yet firm stress. Then move to your cheeks, gliding fingers from the center of your face out toward your ears. Begin just below your eyes and repeat numerous times as you work your way down your cheeks to your jawline. End with your neck, rubbing with upright higher strokes from your collarbones to your jawline.

Facial Exercises

There are around fifty muscles in your face. Exercising them regularly provides the same firming and toning advantages as exercising your body muscular tissues, helping to tighten up drooping skin and reducing wrinkles.

Temple and also Eye Exercises

These exercises enhance the muscle mass around your forehead and eyes to smooth creases, producing a more wide-awake appearance.

Put your index fingers a centimeter over your brows, above the center of your eyes, and use gentle pressure. Shut your eyes while trying to raise your eyebrows up against your fingers. Repeat 10 times.

Then make peace indications utilizing your index and middle finger and put your middle finger where your brows start over your nose and your index finger at the end of your brows. Delicately press your fingers up and down while bending your facial muscles to raise and lower your eyebrows, both at the same time. Do three sets of 10.

With your eyelids kicked back, close your eyelids and raise your brows with your forefinger. Keep your eyes shut while lifting, stretching and reinforcing your eyelids. Hold for ten seconds, and repeat the process ten times. 

Mouth Exercises:

These routines help strengthen muscles around your mouth and jaw while giving you better control of facial movements.

Smile big and push your fingers on your cheeks to hold them there. Close your lips halfway, holding for ten seconds. Then close your lips completely and hold for 10 seconds, using your fingers to push against each activity.

Hold your mouth, teeth, and lips firmly closed, and separate your teeth as much as you can while maintaining lips shut. Then move your lower jaw forward, holding for five seconds, and return them to the normal position. Repeat this five times. 

Dry Skin Brushing

Dry skin brushing naturally exfoliates the skin to get rid of dead skin cells and clear oil, dirt, and residue from pores that add to dull, dry, overloaded skin. The gentle pressure and the movement of the bristles are also thought to stimulate lymph circulation to carefully cleanse the body. Dry skin brushing users also say it reduces cellulite by enhancing blood circulation to the skin.

Start at your feet and brush upwards with long, smooth strokes, constantly moving towards the center of your body. Do this along with your arms, and do the same on your belly and back.

Infrared Light

Red and infrared light therapy encourages healthier development of new skin cells, shields against skin damage, assists with acne issues, boosts collagen, smooths wrinkles, boosts tone, discolors scars and stretch marks, and helps in the fight against psoriasis and herpes.

GHK-Cu Peptide

GHK-Cu is a natural tri-peptide in our bodies that reduces significantly with age. It has a ton of biological features like collagen synthesis and breakdown, drawing in immune cells to wounds, healing injuries, antioxidant and anti-inflammatory impacts, and blood vessel development. When used in beauty products, it improves skin flexibility, suppleness, and wrinkles while lowering skin inflammation and reducing photo damage and hyperpigmentation.

Cryotherapy

Simply put, this therapy consists of a cold shower.  Theoretically, cryotherapy works by restricting blood vessels and pressing out excess fluid that can contribute to discomfort and lead to inflammation. When the session is over, your body redistributes blood, oxygen and nutrients, which may speed up cellular regrowth and improve recovery. This may reduce swelling, clear up skin problems, and increase collagen production to decrease the look of wrinkles and cellulite. 

The Components Of A Daily Skin Care Routine 

Here are some helpful tricks to maximize your daily regimen. This list includes recommendations for both women and men.

 Cleanse

Ladies: cleaning any makeup off before exercise. This ensures no clogging materials permeate deep into your skin and cause irritation or outbreaks as you sweat. A good cleanse removes irritating sweat, bacteria, and environmental contaminants that may have accumulated on your skin’s surface, while decreasing skin irritability and outbreaks. 

Men: Cleansing is something you can do after shaving in the morning or night after a shower. Obviously, it’s important to try to find items that don’t have harmful chemicals, such as those including parabens, sodium lauryl sulfate or phthalates and also fragrances.

Nourish

Since your skin is frequently exposed to the world around you, providing it with nutrients and anti-oxidants will certainly aid in your battle with aging. You can choose from a number of herbal extracts and serums that will do the trick.

Moisturize 

After cleaning, replenish any oils or moisturizing benefits on your face. Antioxidant-rich seed oils soothe and condition the skin without blocking pores and triggering outbreaks.

For more wellness tips visit our blog.

source https://www.nutrav.com/blogs/news/defy-aging-nutrients-and-biohacks-for-younger-looking-skin

Our Endocannabinoid System and the Importance of Sleep

There are plenty of tricks to improve sleep. You can try acupuncture, cryotherapy, prolotherapy, vibration therapy, compression, magnets, kinesio tape, foam rolling, electrostimulation, photobiomodulation, PEMF treatment, inversion, enzymes, magnesium, and much more.   

Focusing on sleep is integral because it does more for you than any biohack, supplement, or recovery program can. Getting your “8 hours” is extremely important to looking and feeling your finest. But not all of us are adept at it. It’s still important you do it.

In this article, we’ll review some of the side effects of lack of sleep, how the endocannabinoid system (ECS) is important, and how to sustain your ECS with the right food, herbs, and supplements – even with CBD.

Effects of Sleep Deprivation

In this age of social media interaction and technology growth, combined with maintaining work, exercise, and friendships, sleep is frequently on the back burner. And a big part of lack of sleep is due to anxiety and stress. To combat these problems, it’s integral to maintain balance in your work and personal life.

Some issues that come with a lack of sleep are:  

•   Minimized growth hormone and increased cortisol secretion that cause stress and anxiety
•   Impaired mental function
•   Weight gain and diabetes
•   Increased pro-inflammatory cytokines, which harm immune systems, muscle mass recuperation, and body repair
•   Imbalances in autonomic nerves
•   Altered discomfort perception

You also experience decreased sports performance, affecting your: 

•   Sub-maximal strength
•   Running performance
•   Muscle glycogen concentration
•   Time of fatigue
•   Isokinetic torque
•   Minute ventilation
•   Distances covered
•   Sprint times

…and much more. 

Avoiding sleep impedes your recuperation for peak efficiency and affects your overall health and wellness. And sleep deprivation can lead to some dangerous issues. Some of the largest man-made disasters, such as Chernobyl and the Exxon Valdez incident, were due to sleep deprivation. Rest is crucial. 

Exactly How Your Endocannabinoid System Works 

The endocannabinoid system (ECS) covers your brain, organs, connective tissues, glands, and immune cells. The ECS provides the body with a state of homeostasis and equilibrium.

It works as a chemical-signaling system that senses disruptions or specific input from your surroundings and launches substances within your body known as endocannabinoids.

Visualize hiking one day and a black bear crosses your path. Your body reaches fight-or-flight mode: your temperature rapidly increases, adrenaline rises, blood shoots to your limbs, pupils dilate, and every one of your energy stores shift away from digestion. You are now in full defense mode.

When the bear leaves, your body recognizes the risk has left and starts to release endocannabinoids, which then bind to receptors in virtually every cell in your body. It launches an excitatory or relaxation effect on different body organs and systems. Your ECS slowly decreases your heart rate, calms your nervous system, and restores a feeling of safety and security.

If you practice healthy eating and reduce your levels of stress and anxiety, your ECS does what it is designed to do with relative ease. When not, ECS shortages can cause everything from migraine headaches to fibromyalgia, IBS, impaired vision, and medical, biochemical, and pathophysiological problems. Your ECS balances stress, aids in recognizing discomfort, and influences everything from appetite to bone development to fertility and memory – and your ability to sleep. 

Supporting Your Endocannabinoid System

There are natural ways to maintain a healthy ECS, like certain foods, supplements, and avoiding ECS-disrupting substances. Proper omega 6 to omega 3 ratios, delicious chocolate, and natural herbs all support ECS function.

The Omega 6 and 3 proportion is out of whack in most Americans. The right ratio should be 1:1, but Western dets average 40:1! The right ratio enhances the activity of the ECS. With a high omega-6 intake, more omega-3 fatty acids are required to stabilize the ratio and ensure correct ECS function. Animal sources of omega-3s, such as fatty fish, grass-fed meats, and also pastured eggs are your best choices; however, hemp seeds and and hemp oil are good, as well as flax seeds or flax oil, chia seeds, walnuts, and fish oil supplements.

In addition, foods like chocolate contain substances like cannabinoids, with darker delicious chocolates or raw cacao having the highest concentrations of it. These substances inside cacao can boost endocannabinoids by preventing their breakdown. Tea Plant, or camelia sinensis, also contains a substance that stops the malfunctioning of endocannabinoids. Black pepper, lemon balm, hops, cloves, oregano, and cinnamon all have the terpene beta-caryophyllene, which are agonists of the cannabinoid receptor 2 (CB2). Turmeric extract also elevates endocannabinoid degrees.

But staying away from certain foods is more important. Pesticides are understood to be ECS disruptors. Phthalates, used in beauty products and plastics, are recognized hormonal agent disruptors that might open the door to cancers, reproductive toxicity, sperm damage, altered genital development in kids, the inability to conceive, testicular dysgenesis, obesity, endocrine system issues, and fibroids. Alcohol, when utilized in moderate to high amounts, can additionally harm your ECS. 

To sum up: Aim for a 1:1 omega-6 to 3 ratio; take in mainly animal sources of omega-3s; add black pepper, lemon balm, hops, cloves, oregano, cinnamon, and turmeric extract to your diet whenever feasible; treat yourself to some dark delicious chocolate or cacao; stay clear of chemicals and phthalates, and reduce alcohol to support your ECS.

Nature’s Endocannabinoid System-Supporting Molecule

Nothing deals with your ECS quite like cannabidiol (CBD) oil. It boosts sleep, lowers stress, anxiety, fear, improves your state of mind, and lessens pain and swelling, so you can relax and recover better.

The first pathway is via the optimization of the ECS using indirect excitement of the cannabinoid receptors. The second path is via serotonergic pathways, as studies show CBD to be an agonist of the serotonin receptor.

ECS consists of 2 receptors: CB1 and also CB2. Remarkably, CBD itself does not directly bind to either of these receptors; rather, it permits one of the main endocannabinoids (anandamide) to stay at cannabinoid receptor sites for longer periods of time, thus increasing its results on the body. CBD does this by hindering the manufacturing of the FAAH enzyme, which is accountable for the breakdown of anandamide.

Research has shown that after intaking CBD for 14 days, anti-anxiety effects were seen with people experiencing chronic stress. When it comes to the serotonergic pathway, CBD was also found to serve as an agonist at the 5-HT1a receptor (serotonin), binding like serotonin, relieving pain-induced anxiety.

So, What Does This Have to Do with Sleep?

Stress and anxiety are major causes of insomnia and other sleep-related problems. Why CBD boosts rest is not fully recognized, but its ability to decrease anxiousness and anxiety and mediate fear reception is largely due to its ability in mediating serotonin receptors and indirect activity via cannabinoid receptors by means of prolonged binding and activity of endocannabinoid. CBD has been revealed to dramatically lower anxiety along with cognitive problems and speech discomfort.

For more wellness tips visit our blog.

source https://www.nutrav.com/blogs/news/our-endocannabinoid-system-and-the-importance-of-sleep

How Improving Your Leaky Gut Can Improve Overall Health

Keeping a healthy microbial balance in your gut is crucial for your whole body function. These microbes help maintain homeostasis and disable harmful substances. Their presence on the intestinal lining allows for appropriate absorption of nutrients and the removal of toxins [2]. But when exposed to, for example, chronic stress and constipation, toxin exposure, poor diet, or antibiotic consumption, a lot of the microbes are killed. As a result, the gut is exposed to the “bad” bacteria  that essentially cuts holes in the intestines, leading to this so-called leaky gut syndrome. Now, the food particles consumed along with potential toxins, leak into the bloodstream. When your immune system encounters these displaced substances, it attacks and this causes inflammation and irritation [1]. 

Causes behind leaky gut

While there are numerous causes to this syndrome, some of the possible reasons could be due to: 

• Genetic predisposition [2]
• Treatments [4]
• Chemotherapy medications
• Chronic kidney disease
• Radiotherapy 
• Bowel lining can be irritated by other factors as well 
• Poor diet 
• Modern diet: the standard American diet in particular, which is high in sugar, saturated fats, and low in fiber, may also initiate irritation [2]. 
• Overconsumption of antibiotics [4]

Consequences of a leaky guy

• Certain conditions that are associated 
• Inflammatory bowel diseases, for example, Crohn’s disease [4]
• Intestinal infection, such as salmonella [4]
• Celiac disease
• Triggered by the ingestion of gluten (in wheat, barley, rye) and causes bowel inflammation [3]
• Type 1 diabetes [3]
• Asthma 
• While the mechanism is not fully understood, wheezing can be triggered by food consumption in some asthmatic children, and perhaps the increased intestinal permeability in asthmatics could influence susceptibility to allergens in the environment [3].

Treatment

While leaky gut isn’t an official medical diagnosis, there are ways in which improved digestive health can help overall health:

• Removing foods such as, sugar, gluten, and dairy products from the diet [1].
• Removing foods that cause inflammation, such as alcohol and processed foods [2]
• Replace the above with gut enriching fermented foods such as yogurt, kimchi, pickles, and sauerkraut [1].
• Probiotics can also help in repopulating your gut with good bacteria [1]. 

General foods to improve digestive health [5]: 

• Fruits and vegetables – grapes, bananas, cabbage, broccoli
• Roots – potatoes, sweet potatoes 
• Sprouted seeds – chia and flax seeds, sunflower seeds
• Healthy fats – olive oil, avocado, coconut oil
• Fish – tuna, salmon
• Nuts 
• Herbs and spices
• Gluten free grains – amaranth, rice, teff, buckwheat

References

1. Camilleri M. Leaky gut: mechanisms, measurement and clinical implications in humans. Gut. 2019;68(8):1516–26. 
2. Campos M. Leaky gut: What is it, and what does it mean for you? [Internet]. Harvard Health Blog. 2019 [cited 2021Jan28]. Available from: https://www.health.harvard.edu/blog/leaky-gut-what-is-it-and-what-does-it-mean-for-you-2017092212451
3. Fasano A. Leaky Gut and Autoimmune Diseases. Clinical Reviews in Allergy & Immunology. 2011;42:71–8.
4. “Leaky gut syndrome” [Internet]. NHS Choices. NHS; 2018 [cited 2021Jan29]. Available from: https://www.nhs.uk/conditions/leaky-gut-syndrome/
5. Raman R. The Leaky Gut Diet Plan: What to Eat, What to Avoid [Internet]. Healthline. 2019 [cited 2021Jan28]. Available from: https://www.healthline.com/nutrition/leaky-gut-diet

source https://www.nutrav.com/blogs/news/how-improving-your-leaky-gut-can-improve-overall-health

What You Should Know About Digestive Enzymes

If your digestive enzymes aren’t functioning well, you may be missing out on the performance-boosting benefits of your supercharged diet plans.

Your digestive tract uses enzymes to break down the food you eat to fuel your body. Bloating, malabsorption or trouble transitioning to a new diet plan can all be indicators of deficient enzymes.

Enzymes are now more common in supplements, but with a lot of brand names on there, it’s hard to know where to begin. Keep reading for a jump-start overview of enzymes: what they are, why they are important, and which ones are right for you.  

WHAT ARE DIGESTIVE ENZYMES?

Enzymes are proteins your body produces that create chemical reactions your body needs. Your pancreas, tummy, salivary glands, and your small intestine all release enzymes that help you break down food into nutrients your body can take in. Enzymes additionally shield your digestive tract by breaking down inflammatory substances such as lectins, which contribute to leaky gut syndrome.

Different enzymes match with different compounds in your diet regimen, such as amino acids or sugars. The lactase enzyme is required to absorb lactose sugars. For example, grownups no longer create lactase, which is why lots of people can not drink milk.

WHAT FACTORS LOWER ENZYME PRODUCTION?

All the healthy and balanced food in the world won’t help if your body does not have the enzymes required to break down the nutrients you intake. Pancreatic problems, damage to the digestive tract, or serious inflammation to the digestive system such as Celiac or Crohn’s Disease can axe your enzyme production.

This can range from leaking gut, to bacteria growth, to minor food intolerances. Worse, with reduced enzyme counts, undigested proteins can go through your gut to cause more inflammation. Low stomach acid is additionally connected to low enzyme manufacturing. Your body also generates fewer enzymes as you age. But the biggest culprit by far is stress.  

 

High anxiety strangles food digestion by putting your body in a “fight or flight” status, affecting how much energy goes into your digestion. If your ancestor was running from a lion, digestion is the least important task at the time. Chronic stress and anxiety can lead to reduced levels of enzymes, resulting in malnutrition and improper absorption.

WHEN TO KNOW IF YOU HAVE LOW ENZYME COUNT

• Frequent undigested food in stool.
• Feeling a “rock” in your belly
• Looseness of the bowels or irregular bowel movements
• Gas or bloating
• Unintentional weight reduction
• Poor nutrition symptoms

These symptoms feel and appear a bit like eating non-nutritious foods like pizza. When you notice signs and symptoms like these with nutritious foods, you might have an enzyme issue.

Enzyme shortages can be hard to diagnose, given that they frequently share signs and symptoms with various other gastrointestinal problems. These nonspecific signals commonly go misdiagnosed or unknown. While direct examinations for enzyme counts can be beneficial for identifying severe pancreatic issues, stool examinations are a great way to catch the majority of issues. These tests provide an extensive picture of your enzyme health, plus markers such as microbial or fungal overgrowth, inflammation, food digestion, or parasite infection.

ARE DIGESTIVE ENZYMES THE ANSWER?

Ideally, your body creates enough of any given enzyme to manage your normal diet. Radical diet plans can throw your body off its usual routine, but supplementing the appropriate enzymes may aid in the transition.

Enzymes can also prevent food eating mishaps. If you’re out with your buddies and eat something you normally can’t handle, a quick intake of enzymes can help you break down the food and lessen any damage.

If specific foods often irritate you, stay away from them first and foremost. Test foods to identify which foods trigger digestive issues. If you have trouble with large food groups, such as leafy veggies or meats, extra enzymes can increase your digestion and vitamin absorption.

 

SELECTING THE RIGHT ENZYMES

With so many supplements out there, it can be tough to find the right one. There are no one-size-fits-all answers for enzymes. Additionally, different mixes or dosages may help different individuals. Stay clear of brand names with fillers or artificial ingredients, and determine if vegan pills are right for your way of life.

Enzyme supplements come in three categories: pet, plant, or sourced. Fungal-sourced enzymes are a powerful, cost-effective, and broad-spectrum choice. Given that these enzymes are taken from mushrooms and other fungi, they can be an issue for people with extreme fungi or nightshade digestive sensitivities. 

Animal-derived enzymes (typically pancreatic items from pigs) are broad-spectrum, potent, and a lot like our own enzymes, yet tend to be a lot more costly and also much less shelf-stable. They are also not ideal for people with immune system issues.

Plant-based enzymes, such as bromelain or papain, tend to be rare and less potent yet are budget-friendly and shelf-secure.

Supplements can assist if you are low on enzymes in general or if they target specific issues. Be sure to identify which foods you have a hard time with to limit the number and types of enzymes you require. Usually, a combination of supplements with a blend of the right enzymes is best. Here are some typical digestion enzymes and the foods they target.

Cellulase: cellulose in fiber-rich plants

Lipase: fats / oils

Protease: proteins

Peptidase: particular proteins such as gluten or casein

Alpha-galactosidase: starches in vegetables

Pectinase: pectin in fruits

Amylase: starches

Glucoamylase: maltose sugar

Invertase: sucrose sugar

Lactase: lactose sugar from dairy

 

When you start taking a supplement, try it out for 3-5 days to see exactly how it impacts your digestion. While dosages differ by brand, it typically works best to take them before you eat. A supplement takes 24 hours to pass through your body, so if there is no effect after a few days, start testing for other issues.

Keep in mind that stress, inflammation, and food are often at the root of enzyme deficiencies, A supplement might not always be the ideal answer. Other issues include eating too quickly, too much, and being stressed.

Enzymes are useful for instant relief on digestive issues; however, you need to accurately identify sources of swelling, anxiety, and stress to find the right match of enzyme.

For more wellness tips visit our blog.

source https://www.nutrav.com/blogs/news/what-you-should-know-about-digestive-enzymes

Surprise! Calcium is Bad, Here’s Why

A 2010 British Medical Journal meta-analysis revealed that “Risks outweigh benefits for calcium supplements.” The study shows the number of cardiovascular and stroke events caused by calcium supplements in patients over 65 is too high to condone usage.

Data from 15 trials from a total of 12,000 people show a 30% rise in risk. The seven researchers who reviewed the literature state that the danger of bone issues is modest, but that with such a large number of people taking calcium supplements, “even a small increase in the incidence of cardiovascular disease could translate into a large burden of disease in the population.” They follow this by saying the data “suggest that a reassessment of the role of calcium supplements in the prevention and treatment of osteoporosis is warranted.”

If you know a bit about calcium supplements, it’s apparent why they don’t work. Of each calcium supplement taken orally, just 4% to 15% is consumed by the body. The remainder sits in various body sections, leading to gallstones, kidney stones, spurs, atherosclerotic calcium deposits, and breast calcifications. If 100% of each supplement was absorbed by the body, we wouldn’t be dealing with “too much,” or there would be nothing left to create problems.

What to Take in Lieu of Calcium Supplements

Eat calcium-rich foods. Research which foods are best and see if they are included in  your diet. Then follow the same process with magnesium. For easy math, double the amount of magnesium that you would take of calcium. You can also take supplements of magnesium since, unlike calcium, your body doesn’t absorb high percentages of it.

If you still want to take calcium, take an angstrom form of it. Only take a small portion of calcium because your body absorbs the entire amount.

Also, have your doctor test your Vitamin D levels. If you are deficient, spend time outdoors in the sun for 30 minutes a day, and don’t apply sunscreen. Additionally, intake at least a few thousand IU’s of D3 supplements.

For more wellness tips visit our blog.

source https://www.nutrav.com/blogs/news/surprise-calcium-is-bad-here-s-why

The Gymnema Sylvestre Leaf

Found in central and western India, tropical Africa and Australia, Gymnema sylvestre is a medicinal climbing plant used in traditional, homeopathic models of medicine. It’s a slow growing plant, and its leaves are usually elliptical or oval and its flowers are small and yellow. With anti-microbial, anti-inflammatory and sweet suppressing qualities, it has been used for numerous ailments. Primarily, research has been directed towards its sweet suppressing properties as an antidiabetic [3]. In Hindi, Gymnema sylvestre is known as Gurmar, which literally means “sugar destroyer” [2]. 

Uses

• Diabetes – a common complication caused by the body’s inability to use or produce insulin appropriately [1]. 
• The antidiabetic molecules have been identified as a group of gymnemic acids after isolating from the leaves of the plant [3]. 
• Gymnemic acids have the ability to delay the absorption of glucose in the blood as the atomic arrangement of the molecules is similar to glucose molecules – they are able fill in the receptors on the taste buds and in the intestines, thereby inhibiting actual sugar molecules from binding. As a result, it is preventing sugar absorption and consequently reducing sugar cravings [3]. 
• In studies on animal models, they found that the administration of this plant led to the reduction in insulin levels, protein, triglycerides (fats), cholesterol and glucose, and an overall reduction in body weight [4]. These results show promise for diabetes treatments.
• Additionally, the lack of insulin in diabetes patients leads to high blood sugar levels (since insulin is the hormone responsible for moving sugar from the blood to cells), so here the extract from the leaves of Gymnema sylvestre seems to be inducing insulin production from the body itself [5].  **This clinical study was only conducted on 27 patients, so results cannot be made conclusive.**
• Anticancer Activity
• A component of Gymnema sylvestre, called gymnemagenol, has shown positive anticancer properties [4].
• Significant anticancer activity was observed for melanoma, as well as inhibition for breast cancer resistant proteins [4].
• Antimicrobial Activity 
• Different extracts and isolated compounds of Gymnema sylvestre have reported antimicrobial activity against many microorganisms. 
• For example, plant extract mixed with water and ethanol was found to be active against pathogenic Salmonella species. And, extract mixed with chloroform, ethyl acetate and ethanol reported to be active against E. Coli and other bacteria [4]. 

In general, the leaves provide for diabetes treatment while the leaf extracts (in different mediums) provide for the antimicrobial and anticancer properties [6].

Dosage

As known, when looking at dosage of herbal supplements, it’s important to check multiple factors, including age, health conditions and coexisting medications. Despite numerous studies being conducted, we do not have a definitive dosage level for Gymnema sylvestre. 

Dried leaves can be ground into powder and saved for later uses,  for example, in teas or simply chewed and eaten. Supplements in tablet and capsule form are also made which help control for accurate dosage [2].

As always, dosing should be under recommended ranges, and for Gymnema sylvestre, most commonly used dosages in studies were around 200 to 400 milligrams (mg) per [1]. Keep in mind, with no exact specifications, high dosages can be harmful [6].

Side Effects

Common Side Effects (directly correlated to the reduction in blood sugar) 

• Headache
• Dizziness / lightheadedness
• Nausea 
• Shakiness 

** For certain groups of individuals, such as children, pregnant and breastfeeding women, people with diabetes, and those taking blood sugar lowering medication, talking to a healthcare provider is crucial before taking Gymnema sylvestre supplements. **

Drug interaction for those with diabetes taking insulin medication can be debilitating as the effects of insulin increase the effects of Gymnema sylvestre – so please contact your healthcare provider before taking the plant supplements – this also applies to other antidiabetic drugs [1].  

Concluding thoughts 

Apart from certain groups of individuals, Gymnema sylvestre has been used traditionally for ages so consumption of it under low dosage should be appropriate. Coupled with the fact that it is beneficial for the body and relieves several major ailments, Gymnema sylvestre is a promising supplement in up-and-coming research!

References

1. Christiansen S. The Health Benefits of Gymnema Sylvestre [Internet]. Verywell Health. 2020 [cited 2020Dec12]. Available from: https://www.verywellhealth.com/gymnema-sylvestre-4692940
2. Gymnema [Internet]. Monterey Bay Spice Company. [cited 2020Dec12]. Available from: https://www.herbco.com/c-357-gymnema.aspx 
3. Kanetkar P, Singhal R, Kamat M. Gymnema sylvestre: A Memoir [Internet]. Journal of clinical biochemistry and nutrition. the Society for Free Radical Research Japan; 2007 [cited 2020Dec12]. Available from: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2170951/.
4. Khan F, Sarker MMR, Ming LC, Mohamed IN, Zhao C, Sheikh BY, et al. Comprehensive Review on Phytochemicals, Pharmacological and Clinical Potentials of Gymnema sylvestre [Internet]. Frontiers. Frontiers; 2019 [cited 2020Dec12]. Available from: https://www.frontiersin.org/articles/10.3389/fphar.2019.01223/full 
5. Shanmugasundaram ERB, Rajeswari G, Baskaran K, Kumar BRR, Shanmugasundaram KR, Ahmath BK. Use of Gymnema sylvestre leaf extract in the control of blood glucose in insulin-dependent diabetes mellitus [Internet]. Journal of Ethnopharmacology. Elsevier; 2002 [cited 2020Dec12]. Available from: https://www.sciencedirect.com/science/article/pii/0378874190901075 
6. Tiwari P, Mishra BN, Sangwan NS. Phytochemical and Pharmacological Properties of Gymnema sylvestre: An Important Medicinal Plant [Internet]. BioMed Research International. Hindawi; 2014 [cited 2020Dec12]. Available from: https://www.hindawi.com/journals/bmri/2014/830285/ 

source https://www.nutrav.com/blogs/news/the-gymnema-sylvestre-leaf

How to Choose Safe and Natural Deodorant Options

Believe it or not, your skin is permeable and absorbs pretty much everything you apply to it, which explains why “transdermal” skin patches exist. These patches are 95% even more reliable than certain medications orally. Drugmakers know the fastest way to introduce a drug into your blood is through your skin.

Certain skin areas are more effective than others – especially those with high blood flow and bigger sweat pores. Your armpits are good examples, and this is why you should be careful about the deodorant you choose.

Here are ingredients to avoid.

# 1) Aluminum: It stops sweat by swelling cells to close your sweat ducts. Be aware of aluminum chlorohydrate, lightweight aluminum zirconium, and any phrase with “aluminum” in it. This metal may accumulate in your body over time and may lead to Alzheimer’s.

# 2) Triclosan. You can easily find this in air fresheners. It is a carcinogenic chemical that can reside in your body fat. Even though it is antibacterial, it can lead to the creation of antibiotic-resistant germs.

# 3) Talc. Talc, or “talcum powder,” often has asbestos in it and is known to be carcinogenic. Though it helps keep skin from becoming too dry, you should avoid it.  

# 4) Parabens. Parabens consist of anything that begins with methyl, ethyl, propyl, benzyl, or butyl. They are hazardous petrochemical materials that can negatively affect your hormones. They can act like estrogen and other types of hormones. They can reduce your chances of reproduction and function much like carcinogens.

# 5) Propylene Glycol. This is a form of mineral oil in brake and gas fluid as well as commercial antifreeze. In air fresheners, propylene helps stop the loss of water. It is neurotoxic and can cause liver and kidney issues.

# 6) Steareth-n. The “n” in this name can represent any type of number. The ingredient reacts with”ethylene oxide” to create a cancer-causing material compound. 

# 7) Silica Silica reduces wetness, but it could have crystalline quartz, which is carcinogenic. And breathing in silica can cause respiratory disease or even cancer.

 If you check out the tag of your air freshener or deodorant and see any of the compounds above, simply replace it with another type or brand.

So Which Antiperspirant is Best?  

Try products that use lichen extract and rosemary to keep odors down and stay refreshed. The blend has antibacterial properties and keeps bacteria from producing strong odors. To stay dry, try cotton extract and witch hazel. And to prevent sensitive skin, try organic aloe vera. These are all clean and healthy options for your skin.

For more wellness tips visit our blog.

source https://www.nutrav.com/blogs/news/how-to-choose-safe-and-natural-deodorant-options