Elderberries for Winter Health – With Elderberry Syrup Recipe

With wintertime comes cold and flu season and a general strain on the immune system. Our bodies work harder to regulate temperature in the cold, our immune systems are taxed, and we spend more time indoors in close quarters, exposing ourselves to a variety of illnesses. Fortunately, there are many things you can do to lend your immune system a helping hand, and one of my favorites is the elderberry.

The berries and flowers of black elderberry not only have immune boosting properties, they are highly nutritious and make an excellent cold and flu remedy. This is a good plant to become familiar with for your winter health, whether it’s found in the wild or the vitamin aisle of your grocery store. It will quickly become one of your go-to natural remedies. They are aptly named Elder, with an extensive record of their use in cultures throughout history. Evidence of use has been found in Stone Age archeological sites. Sambucus nigra, the plant’s scientific name, appears in the writing of the ancient Greeks.

Elderberry as Medicine

Elderberry can be taken as a natural medicine in many forms, including tinctures, syrups, extracts, and lozenges. The berries can be used as a dietary supplement in the form of jam, syrup, and a variety of beverages. It is important to note that unless fully cooked, the berries contain compounds that can be toxic, so never eat them raw.

Elderberries are very nutritious, with high levels of phosphorous, potassium, antioxidants, and vitamin C. They contain anti-viral and anti-inflammatory properties and offer overall support for the immune system.

Taking elderberry daily is an excellent preventative measure during cold and flu season, and taking elderberry as a treatment will shorten the duration of the flu and relieve the swelling of nasal passages accompanying a head cold.

The diaphoretic properties of elderberry induce sweating and assist in breaking fevers. Hot spiced elderberry wine was a common winter beverage in London, which is not surprising as hot elderberry broths are a traditional preparation for winter wellness. Topically, elderberry can be used as a poultice to reduce inflammation. This plant is truly a natural medicine chest.

Wildcrafting Elderberry

If you live in an area where black elderberry grows wild, you can gather the berries when they are ripe in the fall. It works best to take garden pruners and clip off the sprays of berries at the base into a bucket or basket. Pulling the berries off the stems takes some effort, but if you get a few people working together it turns the work into fun. I have actually had friends bring their elderberry harvest to a party, and by the end of the evening, everyone was joining in to help them. Once off the stems, you can freeze the berries in quart freezer bags to use throughout the year.

I like to simmer elderberries down into a syrup to take by the spoonful as a cold season supplement or to pour on pancakes. You can also preserve elderberry syrup, jam, or jelly in glass jars using basic canning instructions. I am a big fan of the Pomona’s Pectin recipes because they allow for alternative sweeteners in varying amounts. Additionally, elderberries make a delicious wine, and can be brewed in a tea with ginger for making a winter kombucha.

Growing Elderberry

Elderberries are fairly easy to grow in your backyard from seeds or starts, and they make an attractive landscape plant that is beneficial for wildlife. (Don’t worry, there will be plenty of berries to share!) You can plant whole berries in pots after harvesting in the fall, and with consistent watering, they will sprout into starts that can be planted early in the spring. They also propagate well from cuttings.

Native plant nurseries have them available as potted starts in many areas, and they should be able to give information about successful planting tips for your USDA zone.

Elderberries generally like well-drained soil and plenty of water in the first couple of years to get established. They can be planted as a hedge or single shrub, and under the right conditions, they can grow into small trees. Another benefit of growing elderberry in your yard is that bees and pollinators love the flowers. You really can’t go wrong with native plants.

A Simple Elderberry Syrup Recipe

Of the many forms to incorporate elderberries in my winter health regimen, syrup is by far my favorite. There is just something comforting about rich, purple elderberry syrup on a cold day or when you are feeling under the weather.

You can purchase these syrups already made as dietary supplements, or you can make your own. If you don’t have access to fresh elderberries, many bulk herb companies sell them dried.

Local honey lends a little sweetness to the tart flavor with the added benefit of antibacterial properties for your immune system. This tried-and-true recipe is very simple and stores well with refrigeration.

Ingredients:

    • 1 cup black elderberries
    • 2 cups water
    • up to 1 cup raw honey

Put fresh, frozen, or dried black elderberries in a saucepan with water and bring to a boil. If you are using dried, you may want to slightly increase water. Reduce heat to a simmer and cook for about 40 minutes. Strain berry pulp through a sieve or cheesecloth and discard. Stir honey into the remaining liquid, once cooled to around 100°F.

You can keep the syrup in the refrigerator up to 3 months, or can it in small jars following instructions in a canning guide. Take as a daily immune boosting supplement or enjoy on pancakes as a delicious and healthy treat!

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Can Nutrition Help Combat Endometriosis?

Endometriosis is a painful condition, often linked to infertility. It is caused by the improper growth of endometrium tissue within the abdomen and sometimes in other parts of the body as well. Instead of staying in the womb where they belong, rogue cells build tissue that attaches to other structures including the fallopian tubes, ovaries, ligaments, pelvic cavity, scar tissue, bladder, and bowel. Even though this tissue is not located within the uterus, it responds to hormones that control the monthly menstruation cycle in the same way as the womb lining – by shedding blood. There is, however, no exit for this blood. Adhesions and bleeding cause inflammation and pain.

Endometriosis is the second most common gynaecological condition. An estimated 2 million women in the UK, 6.3 million in the US, and countless women worldwide suffer from this condition.  The exact cause is unknown, but the disorder is dependent on the female sex hormone, oestrogen, and how well it is excreted via the digestive system.

Although conventional medicine can support and suppress the disease with the use of drugs and surgery, there is no cure, and research indicates that after treatments stop, recurrence of the condition is high, returning within 2 years for many women.

Research has shown that lifestyle changes, such as eating a diet low in oestrogen has helped other oestrogen related disorders.   But before this can be effective it’s paramount that the gut and liver are working well, which ensures foods are broken down properly and good absorption of nutrients occurs. Without this, body cells struggle to function well or to heal, as they may not get adequate nourishment. The gut is also home to microbiota which contains tens of trillions of bacteria – ten times more cells than body cells.   This microbiota is responsible for keeping the immune system healthy and strong.

Eating nutrient dense, good quality, organic and non-genetically modified foods to help limit toxins, (hence supporting liver detoxification), and to give vitamins and minerals to the body, enables cells to function well.  Check out PAN UK for the best and worst food list of pesticide residues.

Increase the intake of liver supporting foods such as broccoli, cauliflower, onions, beets, lemons, and garlic. Good liver function is vital in order for proper digestion and absorption of nutrients to take place. It is responsible for producing digestive and pancreatic enzymes and along with the skin and lungs, is one of the main detoxification organs, responsible for the excretion of oestrogen.

Consume an anti-inflammatory diet.  Any condition that involves pain means that the body is inflamed.  A diet rich in nature’s anti-inflammatory foods will help with lowering pain and support repair and healing. Eat a handful of raw nuts and seeds, as both contain good fats as well as providing protein and minerals. Good fats are needed for cell membranes, hormones, and brain cells.

Include a good amount of fibre in the diet such as fruit, vegetables, and lentils. This helps to reduce oestrogen levels as fibre acts like a sponge absorbing and carrying oestrogen out of the body. Also, reduce the consumption of animal products such as dairy and meat to lower oestrogen.

Limit your intake of gluten-containing foods, such as wheat, rye, couscous and barley, as gluten can disrupt hormones and cause inflammation. Opt for whole foods such as nuts, seeds, lentils, quinoa, millet, rice, amaranth, and buckwheat.

Author
Shila Mistry is a Nutritional Therapist, having graduated in Naturopathic Nutrition from CNM (College of Naturopathic Medicine) in the UK.

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Lip Balm Addiction? Here’s What You Should Know, Recipe Included

It’s chapped lip season, and many people are pulling out their trusty tube of lip balm more frequently than usual. All lip balms appear to protect your lips while moisturizing. In reality, a large number of them are actually drying out your lips. This creates a vicious cycle where you pay twice: once for the actual lip balm and once with the actual health of your lips.

When temperatures drop, vulnerable skin is prone to cracks and bleeding. What options do you have to protect your skin without ending up dependent on a product that damages your lips in the long run? Here are some strategies that can help you boost the health of your lips while they’re at their most vulnerable, including what to eat, what to look for in a lip balm, and what to avoid.

Why Use Lip Balm?

Lip balm is designed to combat dry skin in a few ways. It can provide a barrier to protect the lips from the elements. It can help fill in the gaps between skin cells. And it can help your lips absorb water by pulling moisture from other areas in the body.

Dry skin allows moisture to escape while speeding up skin production to the point that many of the skin cells being produced are not yet fully mature. Lips are a particularly problematic area, as they contain very few of the oil and sweat glands that protect other areas of the epidermis. A good lip balm can be used for a few days to help your lips recover and heal themselves, but it’s important to know what’s in the product you’re using and how it specifically affects you. The lips have a different outer layer of skin than the rest of the body, but despite that and the lack of oil and sweat glands, there are still ways you can increase their health and reduce the instances of cracked, dry, and uncomfortable lips that winter brings.

A good lip balm can be used for a few days to help your lips recover and heal themselves, but it’s important to know what’s in the product you’re using and how it specifically affects you. The lips have a different outer layer of skin than the rest of the body, but despite that and the lack of oil and sweat glands, there are still ways you can increase their health and reduce the instances of cracked, dry, and uncomfortable lips that winter brings.

How Diet Can Play a Difference

As tempting as it is to throw up your hands and declare moisturized lips in winter without a lip balm a lost cause, diet can make a difference in whether you spend the next few months with a plastic tube permanently affixed to your mitten. Upping your intake of healthy Omega-3 fats from foods like flax seed or oily cold water fish is a great idea, as they can help prevent dryness.        Vitamins A, B, C, and E are also great nutrients to focus on when targeting dry skin. Vitamin A improves overall skin health. Vitamin B, most specifically niacin (B-3), is a good mood booster found in protein-rich foods that

Vitamins A, B, C, and E are also great nutrients to focus on when targeting dry skin. Vitamin A improves overall skin health. Vitamin B, most specifically niacin (B-3), is a good mood booster found in protein-rich foods that have been shown in studies to protect against some skin disorders associated with skin cracking. Skin benefits from vitamin E and, of course, vitamin C. Possibly the most recommended vitamin for staying healthy in winter, vitamin C also promotes collagen production for smoother skin.

Overall hydration plays a big part in how dry your skin gets and how quickly it recovers. Food and drinks that cause inflammation and leave you dehydrated can be swapped out for water and the hydrating powers of produce!

Also, smoking anything will rapidly dehydrate your lips.

A Good Lip Balm Looks Like….

Even the healthiest of skin still takes a hit every now and then, and having a quality lip balm can give your skin cells the quick break they need to rebuild and return to top form. But what does that lip balm look like? To begin with, fewer ingredients in the lip balm increases the likelihood of quality. All lip balms start with an oil base. Raw, organic, unprocessed plant oils and butters like jojoba, almond, shea, coconut, olive, avocado, castor oil, and cacao are some of the best options out there.  The more closely the oil base mimics your natural body oils, the better it protects your lips.

Other beneficial ingredients in lip balms include herbal infusions, essential oils, and waxes. Herbal infusions can give lip balms an extra dose of skin-friendly ingredients. Some good ones to look for are calendula, yarrow, chamomile, and comfrey. Look for products that get their scent from pure essential oils. Preference obviously plays a big part in what you look for, but mint and its many varieties are the most popular options commercially available. Waxes in lip balm help your balm maintain its shape, and they create a protective barrier on the skin. Popular waxes like beeswax can also have some anti-inflammatory properties. Look for real ingredients

Look for real ingredients like cucumber, aloe vera, rose, or honey that are organic or sustainably sourced. If you have no idea what an item is or it’s called something along the lines of methyl-ethyl-para-oxide-whatchamagidget, it’s probably not going to have any real benefits for your lips.

Break Out The Red Tape!

Since the likelihood of ingesting your lip balm is extremely high, it makes sense to avoid balms with toxic ingredients and ingredients that cause more harm than good. Parabens are preservatives commonly used in beauty products that have been linked to estrogen disruption, and they have been found in malignant breast cancer tumors. Ingredients like menthol, camphor, and phenol create a cooling sensation on the lips that gives the impression the lip balm is working, but they can also dry out your lips, and in some cases, they increase lip redness and induce swelling. Artificial fragrances and colors, as well as some natural ingredients like aloe or vitamin E, can cause irritation, so it’s important to pay attention to what works for your lips.

Ingredients like menthol, camphor, and phenol create a cooling sensation on the lips that gives the impression the lip balm is working, but these ingredients can also dry out your lips, and in some cases, they increase lip redness and induce swelling. Artificial fragrances and colors, as well as some natural ingredients like aloe or vitamin E, can cause irritation, so it’s important to pay attention to what works for your lips.

And then there’s petroleum jelly. Petroleum jelly is frequently contaminated by polycyclic aromatic hydrocarbons, and the FDA restricts the use of petroleum in food products due to these contaminants that are linked to cancer. Petroleum jelly can also interfere with the function of skin pores and trap in toxins. The FDA hasn’t, however, banned petroleum jelly from personal care products, and there is no rule that requires companies to refine the petroleum jelly they use. In contrast, the E.U. and Canada have banned the use of petroleum jelly in personal care products. Options that have the same function include beeswax, shea butter, and unrefined coconut oil, among others.

Healthy, Simple, Homemade Lip Blam Recipe

This recipe makes just under a cup of lip balm that you can put into small tins or a lip balm container.

Ingredients

  • ¼ cup beeswax
  • ¼ cup shea butter
  • ¼ cup almond oil (contains vitamin E)
  • 10+ drops essential oil (any essential oil you want for the scent, I like peppermint)
  • Teaspoon of raw honey

Instructions

  1. Melt beeswax and shea butter in a double boiler. Alternatively, you can use a or small glass bowl over a small pot of boiling water. Stir continuously until melted.
  2. Turn off stove (remove pan from heat if electric), but keep stirring; keep it warm and melted.
  3. Add essential oils. And add honey last.
  4. It’s ready! Use the pipette or a dropper to fill the tubes if you are using them. This must be done quickly since the mixture will tend to harden as soon as it is removed from the heat.
  5. Let tubes sit at room temperature for several hours until cooled and completely hardened before capping them.

Notes:

Use an extra teaspoon or two of beeswax if you prefer a thicker and longer-lasting lip balm or slightly less if you prefer a smoother and softer lip balm. This makes 12-14 tubes.

Winter Lips Can Be Lovely

Winter weather is practically designed to exacerbate skin woes, and chapped, cracked lips are no exception.  You can increase your chances of making it through winter unscathed by managing and maintaining your skin by increasing the nutrition you provide it through your diet and by using quality skin care products that do not contain problematic ingredients. Protect your skin and set it up for success.

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How to Get Rid of Muscle Cramps, Charley Horses, Muscle Spasms

You’re sound asleep or floating in that delicious half dreaming, half aware state of limbo. Suddenly you are jolted awake as a white-hot, searing pain rips through your calf. You scream. You cry. You try to stretch out your leg or you force yourself to stand up and limp around in circles until the pain subsides. Sanity returns as the muscle relaxes and you collapse back into bed. But what caused that muscle to twist itself into a knot?

To relieve a cramp right now, stretch the muscle. The muscle cramping needs to be elongated. A bit of unrefined sea salt under the tongue followed by eating a banana can keep them from coming back for the time being, but if you get muscle cramps regularly it’s time to put a stop to them with a holistic approach that addresses the cause.

Causes of Muscle Cramps

Dehydration, mineral deficiency, or muscle strain are common causes of a muscle spasm also known as a charley horse. Poor circulation, nerve compression, or an adverse reaction to a prescription medication may also be to blame.

How To Avoid Muscle Cramps

Too often we look at one symptom and try to resolve it with medications instead of looking at the body from a holistic viewpoint. If you move away from the conventional medical model and realize that there is one disease – cellular dysfunction with its many symptoms, you will change your approach to health. You can heal the individual cells through detox, exercise, and nutrition. In other words, give the body what it needs, remove the interfering toxins, and it will heal itself.

Dehydration

Your body needs plenty of pure, clean water each day. The rule of thumb is ½ ounce to 1 ounce per pound. If you weigh 150 lbs., that’s 75 to 150 ounces of water per day, roughly half a gallon to a gallon a day. If you weigh 200 lbs, that’s 12 .5 to 25 cups of water or ¾ gallon to a 1 ½ gallons a day. Hotter weather and more exercise puts you on the high end of the range, whereas cooler weather and a more sedentary lifestyle lowers your requirements.

Cranberry Lemonade Recipe from The One Gallon Challenge

  • Glass gallon jar
  • Safe, clean, spring water or distilled water
  • 1 cup of unsweetened, organic cranberry juice, not from concentrate
  • 3 organic fresh lemons
  • A citrus juicer
  • Liquid stevia
  • Liquid cayenne

Fill the jar to about 85% capacity with spring water (or distilled water). Squeeze the lemons and pour the juice into the water. Add cranberry juice. Add stevia to taste and then add cayenne to taste. The amount of cayenne used is up to you, but the more the better.

Nutrition

You can easily increase nutrition through raw fruits and vegetables. Muscle spasms can be caused by low levels of magnesium, potassium, calcium, and sodium. If you eat a truly healthy diet consisting of 80% fresh, raw, organic produce, you will increase your overall health.

Foods rich in magnesium include pumpkin seeds, spinach, Swiss chard, sesame seeds, quinoa, cashews, black beans, cashews, sunflower seeds, and navy beans.

Foods rich in potassium include beet greens, Lima beans, Swiss chard, bok choy, sweet potato, potatoes, spinach, avocado, pinto beans, and lentils. Of course, bananas are a good source as well, but compare their 422.44 mg of potassium per serving to beet greens at 1,308.96 mg per serving. Greens really pack in nutrients.

Greens alkalinize the body and keep calcium levels up in the body as well. Collared greens, spinach, turnip greens, mustard greens, beet greens, and bok choy are all excellent sources of calcium. Try to eat a large salad every day with lots of greens, plenty of other colors, garlic, cilantro, ginger, and more.

 

Exercise

The body needs exercise to maintain muscle strength and limberness, bone density, lymphatic movement, and blood flow. All are vital for health. In order for the body to dispose of waste and toxins, blood and lymph must move through the tissues. Exercise and massage aid in circulation of blood and lymph.

Chiropractic and Massage

If muscle spasms are a regular occurrence, especially if you maintain a healthy diet and get good exercise, it’s a good idea to check in with your chiropractor, your masseuse, or both, to relieve any impinged nerves that may be contributing to the problem.

Stretch Properly

Lightly stretch after your muscles are warm, and take care not to injure yourself as you build up flexibility. Incorporate Dynamic stretching with your workouts. Dynamic stretching means your body is still continuously moving while you elongate, or stretch, the muscles, like with stiff-legged deadlifts and high kicks. Use static, slow-and-hold stretching to grow and maintain your flexibility after your workout when your muscles are hot, not before when the muscles are cold. Doing static stretches at the end of a workout will help reduce muscle soreness the next day and allow your muscles to heal faster due to the increase in blood flow to the muscles.

Supplementation

Shillington’s Total Nutrition Formula and Sunwarrior’s Liquid Light  are excellent for daily supplementation. It’s best not to take potassium or magnesium by themselves unless recommended by a doctor who has verified a deficiency. There are many good liquid multi-mineral formulas on the market (and a lot of bad ones), but not many great whole-food supplements like Shillington’s formula (you can also get the recipe here).

Conclusion

When you embrace a healthy lifestyle and reject processed foods, replacing them with whole healthy foods and an alkaline diet (which is very easy to do with whole foods), and you drink plenty of clean water, exercise, and get good rest, healing begins. Muscle spasms, along with other aches and pains or symptoms attributed to age or other circumstance, simply disappear. If you get cramps in your feet, look into  hypothyroidism.

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Five Tips For Healthy Skin In The Winter

Cold weather can be challenging for your skin, leaving it dry and sometimes flaky and itchy. Extra care may be needed to keep it healthy, supple, and smooth throughout this season. Here are 5 easy to implement tips you can use to keep your skin healthy this winter!

Forget Hot Baths

It may seem very tempting to soak in a hot bath after being out in the cold, but a hot bath can strip the natural oils from your skin, leaving it dry and even a little inflamed. Try and settle for a warm bath instead, and avoid soaking too long. Be selective in choosing the products you use on your skin. Your best and healthiest option is to use organic, all-natural coconut oil for your skin. You can use this as a moisturizer for your whole body. Rub the coconut oil in your hands and massage it into your body focusing on high use areas such as your elbows and knees. If you can’t get a hold of coconut oil for your skin, make sure to stay away from moisturizers that contain harsh chemicals that could hurt or dry out your skin even more. Make sure to choose organic body products with natural ingredients.

Moisturize

Making sure you moisturize consistently throughout the colder months can help keep your skin looking great. Make sure you pat yourself dry and then slather on moisturizer immediately after a bath or shower. You want to do this to restore the moisture lost when you bathed. Before you rush off to buy a moisturizer, make sure that you read the ingredients list. Look for all natural ingredients and avoid moisturizers which contain alcohol, parabens, or other chemicals that can be toxic to your body. Or, of course, as mentioned above, use organic coconut oil.

Treat chapped lips with you a natural lip balm made with lanolin. Lanolin is an oil that keeps  skin soft and moisturized. Again check your ingredients list for chemicals and stick to all natural ingredients.

Also, when heading out into the cold, take a small bottle of moisturizer that you can use when you feel your hands getting dry. Apply it on as often as needed. Winter is not the time to scrimp on moisturizers!

Eat Healthy and Keep Yourself Hydrated

Hydration is just as important on the inside, so keeping hydrated is key to healthy skin in both the summer and winter months. Even though it feels cold, make sure you are still drinking enough water. Remember, your body is made up of at least 60% of water and you need water not just for your skin but for your overall health. Try and drink at least half your body weight in ounces of water and add more as needed depending on climate and activity level. If you have to, set an alarm to remind you it is time to drink a glass of water.

Also, winter tends to be a time when comfort food calls. Eating healthy foods like fruit and vegetables high in antioxidants will fight free radicals found in your body and help keep your skin healthy and supple. These foods also promote the production of collagen, which is essential for great looking skin.

Humidify

Humidifiers emit water vapor and increase the moisture level in the air. These are great to use during winter because it is the lack of moisture in the air that can contribute to dry, cracking skin. A humidifier can also help you sleep by reducing nasal congestion that is so common in the winter.

Keep Your Hands and Feet Warm and Dry

Do not forget your hands and feet. If irritated, the skin on your hands and feet can crack or itch. If you suffer from eczema, winter can be a common time for flare ups! Change your gloves or socks as soon as possible if they get wet. Keep hands and feet warm and dry!

Hopefully, these tips help you keep your skin looking amazing this winter. Remember prevention is always best, so implement these tips before you notice dry or cracking skin to maintain skin health throughout the cold weather season.

Do you have any other tips for healthy skin in the winter? We would love to hear from you in the comments below.

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Beating the Winter Blues – Dealing With Seasonal Affective Disorder Naturally

Seasonal affective disorder, also called the winter blues or SAD, is a type of depression that typically occurs during the fall and winter seasons when days get shorter. The main cause is lack of exposure to sunlight.

This type of depression is more prevalent in latitudes that are farther away from the Equator. Women are three times more likely than men to suffer from it. Stress, of course, can aggravate it and lead to a worsening of symptoms.

When people have less exposure to sunlight, their bodies produce less Vitamin D. Vitamin D is technically a hormone that can only be produced when we are exposed to sunlight. When we do not produce enough vitamin D, our bodies can experience a serious deficiency, which can cause numerous health issues. Vitamin D deficiency has been linked to osteoporosis, diabetes, cancer, and depression. During the winter months, low levels of vitamin D can cause seasonal affective disorder. Thankfully, this is easily treatable.

How To Treat Seasonal Affective Disorder

Treatment of seasonal affective disorder is relatively easy and cheap through exercise, light therapy, and diet.

Exercise

Regular exercise can raise serotonin levels in the brain, helping to alleviate one of the symptoms of seasonal affective disorder. Go for a brisk walk, lift weights at the gym, do yoga, or find some exercise that you enjoy. Feeling miserable by doing some exercise you don’t enjoy will defeat the purpose. Of course, if you can exercise outside, you get the double benefit of exposure to the sun, which helps your body produce more vitamin D. This in turn helps to alleviate your symptoms of depression.

Light Therapy

Light therapy can help the body produce more vitamin D, the cause behind SAD. Spending time outside as much as possible, even on a cloudy day, can help the body produce more vitamin D. If that’s not feasible, special light boxes that produce UVB light can be purchased. These function similarly to sunlight in helping the body produce vitamin D. Caution should be practiced when using them to not stare directly into the light, just as you wouldn’t stare directly at the sun.

Foods That Fight SAD

Of course, eating a diet high in fresh, raw produce is ideal. It is harder to get a variety of fresh produce during the winter months, but not impossible. There are a number of fruits and vegetables in season during the colder months of the year. Kale, cabbage, collard greens, winter peas, and root vegetables are just a few of the vegetables you will find in season. Fruits in season include cranberries, pomegranates, and apples.

In addition to a diet high in raw produce, there are certain foods that can help alleviate the symptoms of SAD including foods high in antioxidants (specifically anthocyanidin), tryptophan, and omega-3 fatty acids. Dark chocolate, high in cocoa, and bananas, high in tryptophan, can help the body produce dopamine and serotonin. Avocados are high in oleic acid while fatty fish and flaxseed oil are high in omega-3 fatty acids. These two types of fatty acids help the brain by lowering inflammation, which in turn aids in the production of dopamine and serotonin.

Conclusion

You do not need to suffer through winter blues every year. Exercise, light therapy, and diet are the primary methods of treatment. Even aromatherapy can help lift your mood when fighting SAD. If you find that your levels of vitamin D and other vitamins and minerals essential to mental health are severely low and that diet and exercise alone are not fixing things, there are supplements that can help alleviate seasonal affective disorder. Vitamin D and B vitamins can help.

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An Alternative to Prescription Painkillers: A New Epidemic

The world and its people are clearly in a lot of pain. Whether it’s physical pain or emotional pain, the response of the medical community has been to prescribe drugs to medicate it. Using prescription drugs like Vicoden and Percoset to treat chronic physical pain results in approximately 17,000 deaths each year in the U.S. alone. That’s an increase of more than 400% since 1999. Even over-the-counter pain relievers such as ibuprofen and acetaminophen can prove dangerous with prolonged use or taken in large doses.

While the U.S. leads the world in addiction to prescription opioid painkillers, Australia currently ranks second. The Australian Medical Association recently declared the rising statistics a “national emergency”. Nearly all countries have reported an increase of addiction to prescription drugs. According to the Psychology Today, a large percentage of people receiving drug treatment in Europe are addicted to benzodiazepines. This class of prescription drug is commonly used to treat anxiety and includes popular drugs like Xanax.

Alternatives to the Use of Prescription Drugs to Manage Pain and Anxiety

To avoid the added pain of addiction, people are looking for alternative treatments for chronic pain.

Exercise and Meditation

Exercise can reduce pain in a number of ways. It strengthens muscles, increases joint mobility, releases natural pain-killing endorphins, and improves sleep. Relaxation can also be an effective tool in treating both pain and anxiety by decreasing stress and muscle tension. Meditation techniques can also reduce stress and adding yoga can make you stronger and more flexible in the process.

Massage Therapy

Massage therapy has been proven to be hugely beneficial in treating chronic pain, both physical and emotional. There have been multiple studies that concluded massage was superior to relaxation and acupuncture in managing back pain. The benefits of massage are also more long-lasting than other types of treatments, for up to a year past the end of active treatment in some cases. More proof lies in the fact that many insurance companies now cover therapeutic massage.

Massage has proven effective in treating chronic shoulder pain, headaches, fibromyalgia, and carpal tunnel syndrome. It has also been demonstrated to improve grip strength, increase range of motion, and decrease anxiety and depression. Despite its many benefits, many people still aren’t able to take advantage of its benefits. The most common reasons are the lack of time and cost. Taking a pill only takes a moment. A therapeutic massage requires travel time in addition to the hour it takes for the massage. Massage usually costs approximately $100 per session.

Massage Chair

One increasingly popular alternative for busy people who want to manage pain or stress and avoid prescription drugs is a massage chair. Utilizing every form of state-of-the-art technology now available, massage chairs have come a long way from the first models. Today’s models include a wide range of features such as 16 settings from light massage to deep tissue massage, a heated lumbar and seat region, shiatsu massage for neck and shoulders, and special rollers designed for foot massage. Some even have a full-body stretch feature that helps exercise seldom-used muscle groups.

Massage therapy can literally be a life-saving choice in the treatment of chronic pain. Just as importantly, it can enhance your quality of life by reducing stress, anxiety, and depression while increasing flexibility, mobility, and relaxation. Unlike the epidemic of prescription drug addiction, a global epidemic of relaxation would be a welcome one.

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