Naturally Relieve a Dust Mite Allergy Without Medication

Dust mite allergies are one of the most common chronic conditions in the world. The World Health Organization estimates between 10-40% of people suffer from an allergy – and half of those may be allergic to dust mites. But what causes a dust mite allergy? And can the symptoms be relieved without medication?

What is a Dust Mite Allergy?

Dust mites are tiny creatures that can only be seen under a microscope. Despite their size, mites can cause chronic health problems.

These miniature arachnids thrive in warm and humid environments, such as in beds, carpets, and curtains. A single female mite can lay up to 25 “baby” mites each week – so their population can quickly explode.

While they don’t bite, mite body parts and feces contain proteins that can trigger allergic reactions. These become trapped in mattresses, furniture, or carpets before being pushed into the air as people disturb them.

As there can be over 10,000 mites in a single gram of dust, the typical home contains a huge number of allergens. This results in near-continuous allergy symptoms that can greatly affect your quality of life.

Related: Candida, Gut Flora, Allergies, and Disease

What are the Symptoms?

Some of the most common symptoms of a dust mite allergy include:

  • Sneezing and coughing
  • Runny and stuffy nose
  • Itchy eyes
  • Increased asthma symptoms such as breathing problems or chest tightness

These symptoms are often referred to as perennial allergic rhinitis. This is because they can be triggered all-year round. While mite numbers peak in the humid summer months, there is enough of them to cause reactions in any season.

Why Traditional Allergy Treatments Often Fail with Dust Mites

The most common advice for treating an allergy is to avoid the triggering allergen. For pet dander or even certain food allergies, this is difficult but not impossible. Dust mites can infest almost everywhere in a home though, so it’s impossible to avoid them.

This leads to a variety of medications being recommended for relieving symptoms. Some of the most common include antihistamines, corticosteroids, and nasal decongestants.

Despite being widely used, even doctors admit these medications rarely provide complete relief. They are often used instead of natural methods that can be more effective. Medication can also discourage people from reducing the quantity of mite allergens in the home.

Natural Treatments for a Dust Allergy

The good news is there are plenty of natural techniques to relieve a dust mite allergy. Some focus on the symptoms and provide instant relief. Others aim to eliminate dust mites and reduce allergenic particles in the home.

Kill Mites with Low Humidity

One of the most effective ways to reduce mite populations is by lowering the humidity in your home. Dust mites can’t survive if the relative humidity falls below 50%, so maintaining a lower humidity is the closest you can get to a “mite free” home.

If you don’t mind spending a bit of money, a dehumidifier is the easiest way to reduce relative humidity. Most dehumidifiers have a humidistat so they only switch on when humidity starts to rise. This saves energy and means you don’t need to manually adjust the settings.

Alternatively, improving ventilation in your home and drying clothes outside can reduce humidity. It’s also a good idea to keep windows open when you’re cooking.

Related: Improve Indoor Air Quality to Promote Health

Take a Teaspoon of Apple Cider Vinegar

A traditional method for relieving an allergy is to take a teaspoon of unfiltered apple cider vinegar with a glass of water.

Drinking this mixture two or three times each day can help clear nasal passages. It won’t eliminate all symptoms, but can relieve a blocked nose without medication.

Related: Health Benefits of Apple Cider Vinegar & How to Make Your Own

Get Allergen-Proof Bedding

Dust mites love mattresses and bed sheets. This is bad news for people with allergies, as it means symptoms can affect your sleep quality.

Allergen-proof bedding is a potential solution. Unlike regular sheets, this has small pores that prevent mites getting into your bed. Most anti-dust mite bedding is made from plastic sheets, but you can buy fabric versions if you prefer.

While anti-allergen bedding is great for reducing mites in your bed, it still needs to be washed regularly.

Product Recommendation: Mattresses

Vacuum At Least Once a Week

Reducing humidity kills dust mites, but it doesn’t get rid of their body parts. This means there are still millions of allergenic particles waiting to be stirred into the air.

The fastest way to get rid of these is vacuuming – but it’s vital to use a vacuum cleaner with a HEPA filter. There are plenty of powerful vacuums on the market, but many allow dust mites and other allergens to pass straight through the machine. This means vacuuming can temporarily make your symptoms worse.

Vacuums with HEPA filters don’t have this problem. These can filter smaller particles with much higher efficiency. It’s also a good idea to buy a bagged vacuum, as these seal automatically when emptied.

Remember to vacuum every area of the home that dust mites like to live. This includes upholstery, carpets, curtains, stairs, and mattresses.

Recommended: How Himalayan Salt Lamps Work

Wash Bedding and Furniture Covers on a High Heat

A quick way to kill mites in bedding or furniture covers is washing at a temperature of 55 degrees Celsius or above. This doesn’t just get rid of living mites – it also washes away feces and dead mite parts.

Remember to vacuum your mattress when your sheets are washing. This can help reduce symptoms at night.

Related: What’s Ailing You? Could it be Your Mattress?

Think Minimalist

The more furniture, books, soft toys, and pillows you have in your home, the more difficult it is to get rid of mites.

For this reason, you should try to eliminate clutter if you suffer from a dust mite allergy. This makes it much easier to vacuum and steam clean effectively.

If possible, you should also replace carpets with hard floors. Mites thrive in the warm environment provided by carpet fibers, but struggle on hard floors. Even if you don’t like the feel of hardwood or vinyl, you can add a machine-washable rug for a softer floor that’s easy to wash.

Conclusion

If a dust mite allergy is affecting you, medication may not be the most effective answer. Natural methods to relieve allergies and reduce the quantity of mites in your home can quickly eliminate symptoms.

The key is to take action. Most methods for killing dust mites require time and effort, so the sooner you start the faster you’ll see results.

Your first step should be to reduce the relative humidity in your home to below 50%. This is the fastest way to kill mites, as they can’t survive in these conditions. You can then maintain a low mite population by vacuuming, reducing clutter, and washing bedding at a high temperature. Using anti-allergen bedding and removing carpets in your bedroom can also improve sleep quality.

Related Products:
Related Reading:
Sources:


Nut Butter – The Bad, The Good, and How to Make it Better

Nut butter is creamy, delicious, healthy, and versatile. Just one spoonful can fulfill your craving for a sweet and satiating treat that satisfies some of your body’s mineral, vitamin, fiber, and healthy fat needs as well. This makes nut butter a win-win dietary solution.

However, nut butter should only be an addition to your diet and not a staple. There are even some types of nut butter that are so unhealthy that eating them is never a good idea. So, which nut butter should you avoid? Let’s find out.

The Dirty Truth About Nut Butters

You probably know by now that many commercially produced nut butters (like Skippy peanut butter) contain added sugar and fully-hydrogenated or partially-hydrogenated oils. This combination is lethal. The added sugars feed candida, while the hydrogenated oils dramatically increase your risk of heart disease and diabetes.

Related: Candida, Gut Flora, Allergies, and Disease

However, going for the natural peanut butter or almond butter may also cause health issues as well. To figure out which nut butter is best for you, we must explore three of the main health concerns with nut butter.

Related: Natural Diabetes Cure

Three Health Concerns with Natural Nut Butter

Health Concern #1: They Contain Inflammatory Fats

All nuts (except for macadamia nuts) are high in omega-6 polyunsaturated fatty acids. In small quantities, these fatty acids allow for a healthy inflammatory response, but in higher quantities, these fatty acids promote the pathogenesis of many diseases including cardiovascular disease, cancer, and inflammatory and autoimmune diseases. If you consume vegetable oils, canola oil, soybean oil, and/or heavily processed foods daily, then your body will be in a chronic state of inflammation. The same thing will happen if you consume nuts and nut butter as the majority of your daily calories.

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

Health Concern #2: Too Much Processing Oxidizes The Fats

Many nut butters (store-bought and homemade) take the inflammatory effects of omega 6 fatty acids one step further.

How?

During processing, the polyunsaturated fats in the nuts are exposed to heat, air, and light. The omega-6 and omega-3 fatty acids in the nuts will then begin to oxidize into compounds that are as toxic to the body as partially and fully hydrogenated oils.

Related: Healthy Fats the Healthy Way

However, this isn’t the case for every nut butter. Macadamia nut butter and coconut butter, for example, contain high amounts of healthy and stable fats that won’t oxidize during processing. (Side note: coconuts are technically not nuts, but coconut butter will still be included in the nut butter discussion during this article.)

Health Concern #3: Their Phytic Acid Steals Your Minerals

All nuts, beans, seeds, and beans contain phytic acid.

Phytic acid is the principal storage form of phosphorus in many plant tissues. It contains the mineral phosphorus tightly bound in a snowflake-like molecule.

In humans and animals with one stomach, the phosphorus is not readily bioavailable. In addition to blocking phosphorus availability, the phytic acid molecule readily binds with other minerals (like calcium, magnesium, iron, and zinc), making them unavailable as well.

This means that consuming raw (or close to raw) nuts, seeds, grains, and legumes can cause tooth decay, nutrient deficiencies, lack of appetite, and digestive problems. On top of that, phytic acid also can inhibit some of the enzymes we use to digest protein and carbohydrates, leading to more digestive issues.

Does this mean that you should stop eating nuts and nut butter all together?

Related: Homemade Calcium and Magnesium

The Practical Truth About Nuts and Nut Butter

Having some omega-6’s and phytic acid in your diet will do you no harm as long as foods like nuts and nut butter are eaten in moderation. In fact, small amounts of phytates act as an antioxidant in your body and help detoxify toxic metals from the gut. However, if you love nuts like me, it is easy to consume too much phytic acid. A handful and a half of raw almonds or 3-4 tablespoons of raw almond butter, for example, has enough phytic acid to drain your energy and cause digestive issues.

The best way to minimize phytic acid consumption is by soaking and sprouting (when possible) your nuts, seeds, grains, and legumes. Soaking and sprouting raw almonds, for example, can vastly decrease their phytic acid content.

The phytic acid content of most phytic acid containing foods can also be reduced by roasting them. (It is best to roast most nuts at temperatures below 320 degrees Fahrenheit to keep their fatty acids from oxidizing.)

To sum it up in one sentence — the phytic acid and omega 6’s found in nuts and nut butter will not cause issues as long as they are prepared correctly and eaten in moderation.

The Good News About Nut Butter

Now that the unhealthy aspects of nut butter are out of the way, let’s explore what makes it healthy.

Each nut comes with a unique combination of protein, vitamins, minerals, antioxidants, fiber, fats, and phytates that give them specific benefits. Walnuts, for example, prevent heart disease and atherosclerosis, while almonds help improve insulin sensitivity in people with prediabetes. All nuts, in general, help people lose weight and decrease cholesterol and inflammation levels.

This is why nuts and nut butter are a healthy part of almost everyone’s diet, especially if the negative effects of omega 6s, oxidized fats, and phytic acid are mitigated. However, this doesn’t mean that every mindfully made nut butter will be right for you.

Must Read: How to Kill Fungal Infections

What’s The Healthiest Nut Butter? It Depends.

Different nut butters will be healthy for different people at different times. If you have a selenium deficiency, for example, then having a nut butter that contains brazil nuts may be healthiest for you.

3-4 brazil nuts can cover your daily selenium requirements (depending on the soil they are grown in). If you have reproductive issues, autoimmune disease, or thyroid issues (common symptoms of selenium deficiency), then supplementing your diet with brazil nuts may help.

The tastiest way to supplement your diet with brazil nuts is to indulge in a nut butter called Nuttzo Organic Smooth Power Fuel Seven Nut and Seed Butter. This is my favorite nut butter because it is a delicious combination of organic cashews, organic almonds, organic Brazil nuts, organic chia seeds, organic flax seeds, organic hazelnuts, organic pumpkin seeds, and sea salt. in comparison to the other the store-bought nut butters, Nuttzo is one of the healthiest because it comes with the health benefits of multiple nuts and seeds in a delicious combination.

However, these seeds and nuts are not soaked or sprouted, so people who struggle to digest phytic acid or have other mineral deficiencies will need to find another option. Luckily, there are two healthy and delicious options that are low in phytic acid.

Related: Sprouting to Remove Enzyme Inhibitors

The first is sprouted almond butter. The sprouting process helps to reduce phytic acid of almonds, making them easier to digest. The only problem with almond butter is that it contains more omega-6 than many other types of nut butter. This means that it is not as healthy as my personal favorite — coconut butter.

The Nut Butter with the Healthiest Fats

You may not consider it as a nut butter, but coconut butter is one of the healthiest “nut” butters you can have. The phytic acid content of coconut is negligible, and it is one of the best sources of healthy saturated fats called medium chain triglycerides (MCTs).

With coconut butter, you will also get all the minerals and some of the sweetness that is found in coconut water and the fiber from the coconut meat. This makes it the ideal way to consume coconut. If you define the term “nut” loosely, then this is — in my opinion — the healthiest nut butter.

What about the nut butters that are actually made from nuts?

Macadamia nut butter is arguably one of the healthiest nut butters. This is because it has the lowest omega 6 content and the most monounsaturated fats of any nut. Monounsaturated fats are another type healthy fat (different from MCTs) that enhance heart health and protect against chronic disease.

Macadamia nuts have a relatively low phytic acid content as well. If you are not a fan of coconut, then macadamia nut butter is the way to go. It’s irresistibly creamy and can be made into a sweet, savory, or salty nut butter.

Related: Everything You Should Know About Fat

The Takeaway

The “healthiness” of the nut butter depends on the needs of the person that’s eating it.

Don’t eat a lot of grains, nuts, legumes, and seeds, and you can digest nuts well? Have your favorite raw nut butter (just watch out for added sugars and trans fats).

Have a selenium deficiency? Have a tablespoon or two of nut butter with brazil nuts in it.

Struggle with phytic acid digestion or eat a lot of grains, nuts, legumes, and seeds every day? Eat nut butter that has lowest phytic acid content, such as macadamia nut butter and coconut butter.

Have chronic inflammation? Consume the nut butter with the lowest omega-6 content, such as macadamia nut butter and coconut butter.

Regardless of the nut butter you choose, eat it in moderation (a tablespoon or two a day), and you will get all the benefits with little to no side effects.

To get the benefits, however, you don’t have to search for an over-priced healthy nut butter at the store. You can save your money and your health by making it at home. All you need is a high-quality blender, your favorite organic nuts, and a healthy oil.

How To Make Nut Butter Better

Nut butter is one of the simplest and easiest foods to make. Here’s how you do it:

  1. Get raw organic nuts (or shredded coconut)
  2. Put them in a food processor or high-powered blender and turn it on
  3. Blend until it turns into a creamy butter, stopping frequently to scrape the sides down. (This may take 5 to 10 minutes depending on the power of your blender.)

In 10 minutes or less, you can have your own homemade nut butter. Feel free to add a small amount of raw honey or stevia and unrefined salt to improve the taste.

You can also experiment with different herbs and spices. For example, try adding lavender, honey, and cinnamon to your macadamia or cashew nut butter to make it into a deliciously satisfying dessert.

However, one problem arises when we expose the nuts to high-speed blenders — fat oxidation. Due to the friction of blending, heat builds up and oxidizes the polyunsaturated fats in the nuts.

Preventing Fat Oxidation

To ensure that most of the delicate fats aren’t oxidized, reduce the blending time. Once the nuts are blending into a grainy flour, add a couple tablespoons of tasteless coconut or avocado oil. This will make it into a nut butter much faster while adding some healthy and stable fats.

Reducing Phytic Acid

Don’t forget about the phytic acid! To decrease the phytic acid content of your nuts, soak your nuts (and sprout them if they can sprout).

To soak them properly, simply put them in filtered water for the suggested time. Rinse them and change the water at least once.

Here are the soaking and sprouting times for popular nuts (including peanuts and coconuts):

Almonds

  • Soaking Time: 8-12 hours
  • Sprouting Time: 3 days (only if they are truly raw and not pasteurized)
  • Rinse the almonds and change the water once every 12 hours

Peanuts

  • Soaking Time: 12 hours
  • Won’t Sprout
  • Roast the peanuts in the oven at 300°F for 20 minutes until they resemble a nut with more of a peanutty flavor. (This temperature will not oxidize the fats in the peanuts.)

Brazil Nuts

  • Soaking Time: 3 hours
  • Won’t Sprout

Cashews

  • Soaking Time: 2-4 hours
  • Won’t Sprout

Hazelnuts

  • Soaking Time: 8-12 hours
  • Won’t Sprout

Macadamias

  • Soaking Time: 2 hours
  • Won’t Sprout

Pecans

  • Soaking Time: 6 hours
  • Won’t Sprout

Walnuts

  • Soaking Time: 4 hours
  • Won’t Sprout

Coconut

  • Don’t Soak
  • Won’t Sprout
  • Blend coconut flakes or buy already made coconut butter from the store

After you soak your nuts, throw them in the dehydrator or the oven at a temperature below 200 degrees Fahrenheit until they are crisp. (For almonds, wait until they sprout before you dehydrate them.)

Throw your crisp and previously-soaked nuts in the blender with some healthy fats, and you’ll be able to make a healthier homemade nut butter.

Related Reading:
Sources:


10 Items You Can Stop Buying and Start Making for Better Health

Every condiment or body care product can be replaced with a homemade alternative.

Okay, so it takes a little effort to make these products. You may have to combine a few things and find jars or bottles to hold your finished products. But in the end, anything you whip up will be a healthier choice than any product you are likely to find on a store shelf.

If you need a little inspiration to get motivated, just read the labels on your current store bought items or check out their price tags! Why not see if you can make a better, cheaper alternative?

Related: How to Read Food Labels and Avoid Toxic Ingredients

For many of us, the idea of getting back to the basics and only eating real food seems relatively easy. We can toss out packaged muffin mixes, frozen dinners, and canned goods in favor of real, fresh produce, but what about condiments? If you want real, healthy food, the only solution is to make our own.

1. Ketchup

Heinz ketchup has the following ingredients: tomato concentrate from red ripe tomatoes, distilled vinegar, high fructose corn syrup, corn syrup, salt, spice, onion powder, natural flavoring. Corn syrup is bad for you even if it doesn’t come from genetically modified corn. And what is natural flavoring? The FDA defines natural flavoring as follows:

The term natural flavor or natural flavoring means the essential oil, oleoresin, essence or extractive, protein hydrolysate, distillate, or any product of roasting, heating or enzymolysis, which contains the flavoring constituents derived from a spice, fruit or fruit juice, vegetable or vegetable juice, edible yeast, herb, bark, bud, root, leaf or similar plant material, meat, seafood, poultry, eggs, dairy products, or fermentation products thereof, whose significant function in food is flavoring rather than nutritional. Natural flavors, include the natural essence or extractives obtained from plants listed in subpart A of part 582 of this chapter, and the substances listed in 172.510 of this chapter.”

That’s real clear, isn’t it? A quick search of the web shows many recipes for ketchup, both slow cooker recipes, and the instant variety. Here is one of our sugar-free favorite ketchup recipes.

Homemade Ketchup by Cupcakes and Kale

Ingredients:

  • 6 ounce can tomato paste
  • 1/4-1/2 cup apple cider vinegar (see Note*)
  • ½ teaspoon salt
  • ½ teaspoon dried oregano
  • ½ teaspoon cumin
  • 1/8 teaspoon pepper
  • 1 teaspoon mustard powder

See Homemade Ketchup for easy instructions

2. Mayonnaise

Hellman’s brags about their product on their website, saying, “America’s #1 Mayonnaise is made with real*, simple ingredients: eggs, oil, and vinegar.” That statement leads one to believe those are the only ingredients. However, the ingredients list also includes salt, sugar, Calcium Disodium EDTA (a preservative), and natural flavors, (see above).

Healthy Homemade Mayonnaise by Wellness Mama

Ingredients

  • 4 egg yolks at room temperature
  • 1 Tbsp lemon juice or apple cider vinegar
  • 1 Tsp regular or Dijon mustard (or ½ Tsp dried mustard)
  • Salt and pepper
  • 2/3 cup olive oil
  • 2/3 cup coconut oil (warm) or other healthy oil (macadamia works well)

See Healthy Mayonaise for instructions

3. Salsa

It’s always nice to see a recipe on the Allrecipes site made with fresh vegetables without bad ingredients!

The Best Fresh Tomato Salsa by Allrecipes

Ingredients

  • 3 cups chopped tomatoes
  • 1/2 cup chopped green bell pepper 1 cup onion, diced
  • 1/4 cup minced fresh cilantro
  • 2 tablespoons fresh lime juice
  • 4 teaspoons chopped fresh jalapeno pepper (including seeds)
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon ground black pepper

See Best Fresh Tomato Salsa for Instructions

  • Stir the tomatoes, green bell pepper, onion, cilantro, lime juice, jalapeno pepper, cumin, salt, and pepper in a bowl.
  • Serve.

4. Salad Dressing

My favorite salad dressing is a recipe created by Michael Edwards, Editor-in Chief of Organic Lifestyle Magazine, aptly named, My Balsamic Salad Dressing Recipe. Don’t make a weak excuse for a salad with 2 to 5 ingredients. Go all the way and include 15-20 veggies and make the most of a daily salad habit.

I make salads with spinach, arugula, collard greens, rainbow chard, beet greens, spring mix and cilantro as the base greens. I also add leeks, red onions, red cabbage, cucumbers, and red bell pepper.  Next, we add what we call “the shreds” – though I prefer to spiralize mine – grated beet root, grated carrots, grated zucchini, and grated daikon radish. Then I add more toppings: pomegranate seeds, raisins, sesame seeds, ground papaya seeds, avocado, and fresh chopped garlic. You can add eggs (soft or hard boiled), feta cheese (preferably raw, preferably sheep), extra turmeric, or olives, if so inclined. I also add various other seeds such as flax seeds, sunflower seeds, pumpkin seeds, walnuts, etc. (Walnuts go particularly well with feta cheese.)

Balsamic Salad Dressing Recipe – Organic Lifestyle Magazine

To make my salad dressing, I start with equal parts oil and vinegar (keep in mind that both olive oil and balsamic vinegar have a lot of imitators).

Ingredients

  • 3/4 cup of flax seed oil
  • 1/4 cup of coconut oil
  • 1/2 cup of balsamic vinegar
  • 1/2 cup of apple cider vinegar
  • 6 tablespoons turmeric
  • 1 table spoon basil
  • Two teaspoons unrefined sea salt
  • Two teaspoons fresh ground pepper
  • Two tablespoons Dijon mustard

Instructions

Mix well in bowl or blender. Keep in the refrigerator. Check out our salad recipe.

5. Cranberry Lemonade

By now we all know that sodas are either full of sugar or full of toxic artificial sweeteners. What is a healthy alternative? We recommend cranberry lemonade.

Sugar-Free Cranberry Lemonade

Ingredients

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

Instructions

If possible, use a glass gallon jar.

  • 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 and add cayenne to taste.

The amount of cayenne used is up to you, but the more the better.

6. Nutrition Powder

Once again, you can buy nutrition powder from many sources with a wide range of quality and price. Did you know you could make your own? Doc Shillington shares his recipes, including his recipe for Total Nutrition Powder. (Click on the link to get more information about the ingredients.) I like to buy from Rose Mountain Herbs to get the best organic ingredients. I’ve learned from experience to mix this up outside in a big deep pan. If you don’t, your kitchen may end up covered in a layer of fine dust. And you may want to use a dust mask as well. If you don’t want to make your own, you can also purchase Doc’s Total Nutrition Powder through Green Lifestyle Market.

Total Nutrition Formula Recipe

With this recipe, a “part” means a measurement by volume and not weight. What volume you use is up to you. All ingredients should be organic or wildcrafted.

Ingredients

  • 1 part Alfalfa Grass Powder
  • 1 part Barley Grass Powder
  • 1 part Wheat Grass Powder
  • 1 part Norwegian Purple Dulse Seaweed Powder
  • 1 part Beet Root Powder
  • 1 part Spinach Leaf Powder
  • 1 part Rosehips Powder
  • 1 part Orange Peel Powder
  • 1 part Lemon Peel Powder
  • 1 part Astragalus Powder
  • 1.5 parts Spirulina Green Algae
  • 1.5 parts Chlorella Broken Cell Algae
  • 5 parts Yeast Flakes
  • 5 parts Yeast Powder

Instructions

  • Combine all ingredients.
  • Mix thoroughly.
  • Store in glass jars away from heat and light.

Yeast (both the flakes and the powder) must be non-active saccharomyces cerevisiae nutritional yeast fortified with B12, which is safe for people with Candida albicans.

Body Care

Sure, we know that anything we ingest or inhale is taken into the body. But many people do not realize that whatever touches the skin is absorbed into our body as well.  Personal care products – lotions, salves, deodorants, shampoos, soaps, and perfumes as well as toothpaste should be organic. Instead, too many of us are blindly trusting the FDA to protect us while we cover our bodies in toxic solutions known to cause cancer and endocrine disruption. Once again, we should make our own organic, toxin-free products.

7. Toothpaste

Remember what we used to do when we ran out of toothpaste? Yes, baking soda and salt is a great alternative to toxic toothpaste! Just make sure the baking soda is aluminum free and organic.

Here’s a simple basic recipe that can be altered in many ways.

Simple Natural Toothpaste Recipe

Ingredients:

  • Equal parts of coconut oil and baking soda
  • Add essential oil to taste
  • Add stevia (if desired) to taste
  • Add a pinch of sea salt

Instructions

Conbine ingredients, mix well, dab on the to the bristles and brush your teeth.

If you have some oral health issues that need addressing, we’ve got more recipes and infromation for you, see “related.”

If you’re looking for a great place to buy ingredients, check out Mountain Rose Herbs.

Related:

8. Deodorant

All Natural Deodorant Recipe DIY

Ingredients:

  • 5 tablespoons unrefined coconut oil
  • 5 tablespoons pure cocoa butter (no additives)
  • 3 tablespoons of aloe vera juice
  • ½ cup baking soda and/or arrowroot
  • ¼ cup witch hazel extract
  • 4 drops tea tree oil
  • 5 drops of lavender essential oil

9. Lotion

The following is only one of the lotion recipes for Wellness Mama. Check out the link below for more alternatives.

Aloe Lotion – Wellness Mama

Ingredients

  • 1 cup aloe vera gel
  • 1 teaspoons + 1 Tablespoon beeswax pastilles
  • 1/2 cup Almond oil or Jojoba oil (or any other liquid oil)
  • 1 teaspoon Vitamin E oil (optional)
  • 1 tablespoon Shea Butter (optional)
  • Essential oils of choice – I like 10 drops of Geranium and 5 drops of lime

Instructions

  • Melt the beeswax, almond oil (or other liquid oil), and shea butter (if using) in a double boiler or glass bowl over a pan of water.
  • Remove from heat and pour into a blender or mason jar (if using an immersion blender).
  • Let cool to room temperature. You want it to be room temperature and just barely starting to harden around the edges. This will help make sure that the lotion emulsifies correctly.
  • Add the vitamin E (if using) and any essential oils.
  • Start blending on low using a blender or immersion blender. Very slowly, start adding the aloe vera gel until incorporated. Use a spatula to wipe down the sides and re-blend a few times until fully incorporated.
  • Store in a glass jar in the fridge for up to six weeks.

More Aloe Lotion from Wellness Mama

10. Shampoo

You can stop using shampoo altogether. If necessary, you can rinse (wash) your hair with baking soda followed by vinegar. Or you can make many shampoos yourself.  Try this one for dry, damaged hair. See the link below for more recipes.

Organic Shea Butter Shampoo Recipe

Ingredients

  • Liquid castile soap – 200 ml. (about 7 ounces)
  • Organic shea butter – 15 ml. ( ½ ounce)
  • Lavender essential oil – 8 to 10 drops
  • Sodium bicarbonate – 1(1/2) teaspoons
  • Distilled water – 50 ml. (about 2 ounces)

Instructions

  • Melt solid shea butter by placing it over boiling water. Let it cool to room temperature.
  • Mix water with sodium bicarbonate to make a solution.
  • Pour this solution into liquid castile soap. Stir for a few seconds. Avoid forming too much foam.
  • Add melted shea butter.
  • Add lavender essential oil to the bowl.
  • Blend everything together.

Check out our shampoo article for addition shampoo recipes.

When you try out these recipes, please leave a comment and tell us what you think. And don’t hesitate to share your own recipes!

Recommended Reading:
Sources:


Sleep Apnea and Why It’s Keeping You From Getting a Good Night’s Sleep

For many people, sleep is one of the first things to go when their schedule becomes overwhelming. But that starts a damaging cycle where too little sleep leads to sleep conditions, weight gain, and heart disease, among other issues. One of these issues is sleep apnea, a condition where the sleeper stops breathing or only takes shallow breaths while asleep. Someone who wakes up between 5 to 15 times an hour has a mild case of sleep apnea, and someone with severe sleep apnea wakes up more than 30 times.

Sleep apnea can cause serious health problems, but as many as 90% of people with it don’t even know they have it. So what is sleep apnea? How do you detect it? Most importantly, how do you treat it?

The What

There are two types of sleep apnea.

The most common type is known as obstructive sleep apnea (OSA), and it happens when something blocks airflow while you sleep. The archetypal OSA candidate is overweight, male, drinks, and smokes. Enlarged tonsils or tongue, sinus problems, gastroesophageal reflux, and allergies are other OSA risk factors.

Central sleep apnea (CSA) is much less common and affects less than 1% of people. CSA occurs because the brain stops sending the body signals to breathe while sleeping. It’s more likely to occur in men over 65 who are already suffering from heart problems.

It is possible to suffer from both types of sleep apnea at the same time. Both types increase the likelihood of stroke, diabetes, heart disease, falling asleep while driving, and obesity. In addition, people with sleep apnea already have high blood pressure.

How Do You Know You’ve Got It?

Signs of sleep apnea can include snoring, gasping noises, grinding teeth, brain fog, sleepiness, impotence, depression, and high blood pressure. Dry mouth or drooling may be another sign of sleep apnea, as conditions that cause mouth breathing like sinus infections, colds, or deviated septums also block the airway.

Many of the symptoms of sleep apnea are also treated conditions in their own right, like depression or impotence. This can lead to professionals suggesting treatment for other things before considering sleep apnea. Often family or friends are more likely to notice the snoring or gasping episodes, and a diagnosis usually occurs after a sleep study.

Treatments

For sleep apnea treatment, we can divide them into two different types: medical interventions and lifestyle changes.

Sleep Apnea and Medical Interventions

Surgery is the most invasive of the three options, and frequently performed surgeries include tonsillectomies (to create more space in the throat), rhinoplasties (fixing deviated septums), and maxillomandibular advancement (moving the upper and lower jaw forward).

For most moderate or serious cases, the most common treatment option is a continuous positive airway pressure device (CPAP) or automatic positive airway pressure (APAP) device. These are usually a plastic facial mask attached to a tube and a device that reinforces the airway with pressurized air. While the positive airway pressure treatment methods have been shown to reduce many of the health risks that come with sleep apnea, it’s also uncomfortable and can cause dry mouth, chest discomfort, and nosebleeds. The CPAP device may keep the airway open during sleep, but most people stop using it due to the discomfort. Studies are finding that positive airway pressure therapy doesn’t notably reduce the cardiovascular risk associated with sleep apnea.

Related: Insomnia – A Comprehensive Look with Natural Remedies

Sleep Apnea and Lifestyle Changes

When treating sleep apnea through lifestyle changes, many of the usual suspects apply. Sleep on your side. Stop smoking. Quit drinking. Lose weight.

These are all excellent ideas. It’s important to eliminate inflammation. Soft tissue like the tonsils, tongue, or airway relaxes when you’re asleep. If it becomes inflamed, swollen, or enlarged, it can obstruct the airway.

To deal with inflammation, stop eating processed foods and refined sugars as they trigger the body’s immune response. Make sure to get some sunshine and stay on top of your b vitamin levels, as vitamin D and B deficiencies can also cause inflammation. Easily obtained anti-inflammatory foods include turmeric, ginger, blueberries, chia seeds, broccoli, and red peppers among others.

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

Another factoring in managing sleep apnea involves clearing out the sinus passages. The buildup of mucus makes it difficult to breathe clearly during the day and results in shallow, fitful sleep at night. If you’re seeing other symptoms of sleep apnea, it’s time to clear out the sinuses. Gargle with apple cider vinegar or a fire cider. Avoid dairy, sugar, processed foods, and other foods likely to cause phlegm and mucus. Hot and cold hydrotherapy can also help things drain out the sinuses.

Many of the steps that deal with inflammation, sinus infections, and sleep apnea in a sustainable way overlap. Everything in the body is connected. Eating a healthy diet that’s 80% fresh, raw organic veggies without processed food will result in less inflammation, better quality sleep, and make it easier to clear out the sinus passages. A diet bereft of vegetables and dependent on processed foods guarantees that any health issues will continue and eventually worsen.

The Importance of Sleep

Inadequate quality sleep is a factor in developing a multitude of health issues, from heart disease to Alzheimer’s to weight gain. Sleep apnea is a stealthy thief, as people suffering from it often don’t realize they’re waking themselves up. If you find yourself waking up in the morning feeling as though you haven’t slept at all, you owe it to yourself to find out if it could serious and reclaim a good night’s rest.

Related Reading:
Sources:


Is Millet Gluten Free, Healthy, and Environmentally Sustainable?

Millet is not sexy. A staple grain in India and the semi-arid regions of Africa, Americans are more likely to associate it with bird seed than delicious dinners. Millet refers to a family of small-seeded grasses. The most commonly available one in the U.S. is called Proso millet, and it resembles a small yellow bead. Other kinds of millet include Pearl millet (popularly grown in India), Foxtail or German millet, Finger millet, and fonio. The grain is also used to feed livestock and brew alcoholic beverages.

Millet doesn’t have a very distinctive flavor and can be difficult to find in your average grocery store. There are also several articles warning you not to consume millet. So why bother with millet? A healthy diet has variety, and millet has something to offer the environmentally friendly eater, the gluten-free eater, and the eater on a budget. Let’s dive in!

Good Millet

Sustainable food is a big deal these days, as climates are more unstable than ever before. A crop like millet plays into what will potentially be the new growing sweet spot – tolerant of drought, high temperatures, and poor soil. Millet also grows quite quickly.

Millet popularity is on the rise in the U.S., in large part due to the demand for gluten-free grains from health-conscious eaters and people with celiacs. In addition to being gluten-free, millet is especially mineral heavy. Like other ancient grains (quinoa, amaranth, and spelt), it contains high levels of magnesium, potassium, phosphorus, zinc, calcium, and iron. It’s also a great source of amino acids, protein, antioxidants, and fiber.

Related: Is Wheat Poison? What’s Behind the Rise of Celiac Disease and Gluten Intolerance

With its many nutrients, millet has been shown to support the cardiovascular, gastrointestinal, and respiratory systems. It has the potential to protect against diabetes and cancer. Millet can also slow the development of cataracts. Scientists have been slow to research millet, so it’s possible that there are even more reasons to add millet to your diet.

Bad Millet

At this point millet probably sounds like a dream come true. The ancient grain-ness of quinoa. The versatility of rice. All without the environmental difficulties, sustainability issues, and arsenic. There has to be a catch…and there is.

Millet (especially cooked millet) contains goitrogens, substances interfere with iodine uptake in the thyroid. This interference triggers the pituitary gland, releasing thyroid stimulating hormones, prompting thyroid tissue growth, and ultimately resulting in a goiter. Goiters are still prevalent in regions with a history of regular millet consumption like India, China, and Central Africa.

Related Hypothyroidism – Natural Remedies, Causes, and How To Heal the Thyroid

This thyroid issue is a more extreme version of the issues people have with eating too much kale and other cruciferous vegetables. Leaky gut seems to be a possible cause or at least exacerbates the symptoms. For someone with these issues or other thyroid conditions, millet may not be the best gluten-free grain option to eat regularly. It can be argued that millet is much more effective as a way to increase the diversity of your diet rather than as a pantry staple.

Related: Gluten, Candida, Leaky Gut Syndrome, and Autoimmune Diseases

Available Millet

So you want to give millet a try. Good news… it’s cheap! Pre-prepared millet most often takes the form of bread, but the real savings are in purchasing millet in bulk and preparing it yourself. Your best bets for finding millet are the bulk/bean and grain sections at the grocery store or online. Even though whole millet with the hull retains more nutrition, the majority of the millet for sale is already hulled.

Despite the loss of nutrients, hulled millet is much easier to cook, and roasting it seems to retain the most protein overall. It makes an easy substitute for rice or quinoa in salads, Buddha bowls, wraps, stuffed peppers, soups and anything else you would use a small grain for.

Diversity is Worth It

Millet has some great things to recommend it from both a health and sustainability perspective. It’s also hard on the thyroid, an organ already experiencing a range of difficulties due to the modern diet and environment. When those two factors cancel each other out, it’s important to remember one thing – everything starts in the gut. A more varied diet leads to a greater variety of gut microbes which in turn improves the overall health of the body. Adding in a side of millet every couple of weeks allows you to increase your culinary repertoire while also inviting some new nutrients and microbes into your life. Don’t you think it’s about time to join the millet party?

Recommended Reading:
Sources:


How C. Diff Infections Decrease with Fewer Antibiotics

The percentage of new Clostridium difficile infections reported in healthcare facilities has dropped for the first time since 2000, says the CDC’s Emerging Infections Program. A sneak peek at the information on C. diff infections from 2011-2014 provided by shows a decrease in the rates of infections in healthcare settings. According to Dr. Alice Guh, a medical officer at the Centers for Disease Control, “Preliminary analyses suggest a 9 to 15 percent decrease in health care [C. diff] incidence nationally.”

But wait! The actual number of C. diff infections is on the rise. In 2011, deaths from C. diff infections reached almost 30,000 people and an additional 500,000 cases of illness were reported. So what does it mean when infections are on the decline in healthcare settings where they are most commonly contracted, yet on the rise elsewhere? Science does not yet have an answer, but current positive results indicate that cleanliness, not antibiotics, is the future.

A Brief Primer

Many of the people who have C. diff in their intestine never develop an infection, because our “beneficial” bacteria in the gut are able to keep pathogens in check, like with candida. If the beneficial bacteria are not able to counteract the c. diff, infections can cause diarrhea, painful stomach cramping, kidney infections, fever, and dehydration in varying degrees. C. diff is also an incredibly resilient bacteria. Spores can last for months outside of the body and can only be killed with bleach, UV cleaning, and other similar methods.

The treatment for C. diff is usually antibiotics, stronger antibiotics, and the antibiotics of last resort. For anyone who is at all familiar with how the gut functions, this is a recipe for disaster. The antibiotics set the gut up for failure by killing the beneficial bacteria that balance gut flora and keep the C. diff in check. Studies have shown that even occupying the same hospital room as someone who has taken antibiotics increases the likelihood of a C. diff infection developing.

“C”-ing a Difference

So what has changed in the last ten years that has yielded the notable decrease of C. diff infection rates in healthcare facilities?

In unsurprising news, the answer is not antibiotics. Healthcare practitioners deliberately limited the amount of unnecessary antibiotics prescribed and instead focused on cleaning and implementing new infection protocols aimed at controlling the spread of C. diff. These changes are also beneficial in lowering rates of other antibiotic-resistant infections and the number of diarrheal deaths in the U.S. overall.

Yet C. Diff Remains a Major Health Concern

Despite that, death rates from infections caused by this particular bacteria are still reaching dangerous and expensive levels. The number of deaths from C. diff infections rose from 3,000 to 14,000 in a period of 7 years, and. As repeated antibiotic use has left us with the hardiest specimens of an already hardy bacteria, the need for personal responsibility in managing C. diff is greater than ever.

Following the example of the healthcare system and restricting unnecessary (or all, if possible) antibiotics while applying best hygiene practices, but these new hospital cleanliness procedures are only a piece of the puzzle in dealing with C. diff and other bacterial infections effectively (spoiler alert: more produce helps!). They are also a piece of the puzzle that will be difficult for the average person to replicate. But there are other ways to reduce the chance of infection developing due to rampant C. diff.

The Strong Survive

It’s simplistic to reduce the fascinating and intricate workings of the gut microbiome to good guys and bad guys, but it’s useful in helping to focus on what matters the most: balance. In nursing homes, as many as half of the residents may have C. diff colonized in their gut. Since not all of those with the C. diff (bad guy) experience infection, something is halting the microbe’s progress.

Enter the good guys – your beneficial microbes. Many of the people, even people living in the same facilities, house the C. diff bacteria with no infection. A resilient, opportunistic bacteria like C. diff is looking for a host it can take advantage of, and a body dealing with a toxic overload with depleted beneficial bacteria is an easy target. Cultivating those microbes by consuming fresh, raw, organic produce and eliminating processed, artificially produced food are the best and most necessary ways to build your body’s natural defenses.

Recommended Reading:

 

 

Sources:


How to Improve Blood Sugar Levels and Reverse Diabetes For Good

Every 23 seconds another person is diagnosed with diabetes — one the leading causes of death in the United States.

But these people don’t have to suffer. Diabetes is preventable, manageable, and reversible.

What is Diabetes? — A Quick Overview

There are two types of diabetes — type 1 and type 2.

This is an over-simplified chart, but it gives you a good visual of the differences and similarities between the two. Now, let’s dig a little deeper into each type of diabetes.

Type 2 diabetes is characterized by high blood sugar levels and insulin resistance. Insulin resistance happens when blood sugar levels are so consistently high that the cells don’t respond to insulin (a hormone that helps lower blood sugar) like they used to.  When the cell aren’t as sensitive to insulin, blood sugar levels raise even more. As a result, insulin levels raise and the cells become more insulin resistant. This vicious cycle is commonly caused by eating too much sugar, not moving enough, and stressing too much.

Conversely, type 1 diabetes is when the body lacks the ability to produce insulin. In some cases, this is happens because the immune system attacks the cells in the pancreas that make insulin. Despite the lack of insulin, type 1 diabetics can still manage their blood sugar levels by taking exogenous insulin.

Although type 1 and type 2 diabetes are caused in completely different ways, they both lead to higher blood sugar levels that will destroy cells throughout the body and cause chronic inflammation. If we can improve blood sugar levels then we can manage and reverse diabetes — regardless of which type of diabetes it is.

The Best Treatment for Diabetes — Diet

Studies continuously show that eating less sugar and more whole foods is an effective way to manage blood sugar levels. For example, ketogenic diets — the lowest of low carbohydrate diets — were found in one study to help type 2 diabetics get off their medications completely.

The right diet may even transfer over to type 1 diabetics as well. One case study that put a type 1 diabetic on a paleolithic ketogenic diet found that it was effective in managing blood sugar levels and may even halt or reverse the disease process.

Even specific vegetables, fruits, herbs, and spices can help reverse type 1 and type 2 diabetes. For example, consuming curcumin (from turmeric) and fenugreek seeds together can be an effective way to lower blood sugar levels and improve the health of the cells in the pancreas that produce insulin.

Must Read: Top Ten Blood Sugar Lowering Foods  
Related: How to Optimize Curcumin Absorption

There is one important caveat. Food isn’t the only thing the impacts blood sugar levels. Even if you eat a plant-based, low-carbohydrate diet, your blood sugar levels can still be an issue.

Stress and Blood Sugar — The Missing Link

Right before we wake up in the morning, a stress hormone called cortisol is released. Cortisol raises blood sugar levels to provide you with the energy you need to wake up and get your morning started. To keep insulin from decreasing your blood sugar levels, cortisol also tells the cells to resist the seduction of insulin.

This brief period of insulin resistance is necessary for your body to maintain its blood sugar levels until you have your first meal. This is a great idea. Good job, body!

However, this same process occurs whenever you are stressed as well. Whether you are being chased by a lion or you are mad at a family member, cortisol is released so that you have enough energy to deal with that situation. The only problem is that most modern day stressors don’t require extra energy. They require logical thinking and empathy — two processes in the brain that cortisol shuts down.

When every day is filled with stress, your cortisol levels will be consistently high. And you know what leads to — higher blood sugar levels, insulin resistance, and poor decision making.

This can happen regardless if you eat the healthiest food or not (although healthy food will help a lot). Reversing diabetes does not rely only what you eat, It relies on what you do as well.

Related: Natural Remedies for Chronic Stress

The Cheapest & Most Natural Ways to Reverse Diabetes

Whether you start with food or with stress, it is still important to address both. However, if you are struggling to make ends meet, you don’t have to wait to improve your health. You can help yourself right now — for free.

Drink More Water

Hydration is important. Although there are no studies that examine the direct effect that water consumption has on blood sugar levels, one observational study found that people with the highest blood sugar levels tended to drink the least amount of water.

This correlation can be explained by the fact that the systems that control both blood sugar and body fluid levels are linked. In other words, drinking more water can indirectly improve your blood sugar levels.

Related: What’s the Best Water for Detoxifying and For Drinking?

Exercise

The fastest way to lower your blood sugar levels is by exercising. But before you lace up your running shoes, it is important to consider the type of exercise.

Low-intensity exercises like walking and cycling have a minimal effect on blood sugar levels unless they last for longer than an hour. Studies suggest that the optimal exercise strategy is high-intensity interval training.

Many different variations of high-intensity interval training can lower blood sugar levels and improve insulin sensitivity (the opposite of insulin resistance).

One of the high-intensity workouts used in many studies went like this — thirty seconds of maximal cycling efforts 4 to 6 times separated by 4 minutes of rest. That’s all you need to do to lower your blood sugar levels. And if you don’t have access to a bicycle or stationary bike, all you have to do is sprint.

Here is an example sprinting workout from one of the studies:

5-10 near-maximal sprints for 30 seconds each with 3-minute rest between.

By doing this, you can lower your blood sugar in less than 20 minutes (for free).

Meditate

One of the best ways to mitigate stress and reduce cortisol levels is with meditation. In one study, researchers decided to see if meditation helped lower blood sugar levels in diabetics. After one month of meditation, the eleven patients that completed the intervention had lower blood pressure and A1C levels (more about this later in the article) and less anxiety and depression.

Sleep

Sleep for at least 7 hours a night, and you can maintain healthy blood sugar levels. But if you sleep for only 4 to 5 hours a night, your fasting blood sugar levels will increase significantly.

Continue to sleep like this, and your cells become resistant to insulin. As this vicious cycle continues, your blood sugar levels continue to rise regardless of how little sugar you eat. This sounds eerily familiar to what stress does to the body because it is.

Sleeping less is a form of stress that leads to more cortisol release than normal. The cortisol raises blood sugar levels and tells the cells to become more resistant to insulin. Keep this from happening by making sleep a priority.

Putting it all Together — The Anti-Diabetes Lifestyle

Here’s is a simple weekly checklist you can follow to improve your health dramatically:

1. Drink a gallon of purified water a day.

We suggest drinking a gallon of cranberry lemonade every day to provide you with a healthy and tasty detox drink while you hydrate yourself.

2. Eat only whole foods.

Make sure you get all of your food from high-quality sources as well. Look for bio-dynamic, organic. and non-GMO produce, and source all of your animal products from animals that lived a healthy life.

3. Do 3 to 4 high-intensity exercise sessions a week.

Here’s a simple workout you can try:

5-10 near-maximal sprints for 30 seconds each with 3-minute rest between.

Combining high-intensity training and resistance training is an even better idea.

4. Meditate for 15 to 30 minutes a day.

You can use an app like Headspace to guide you or check out Sam Harris’s guided meditation:

https://www.youtube.com/watch?v=pzMhLmErz5Q&t=137s

5. Sleep for at least 7 hours a night.

To improve your sleep quality, turn off all electronics and lights at least 30 minutes before you want to fall asleep and meditate laying down.

Related: Is Diabetes Caused by Sugar or Bad Genetics?

How to Know if You Are Really Reversing Diabetes

To know if your blood sugar levels are chronically high, many doctors will check your A1C levels. A1C stands for glycated hemoglobin, which is formed when blood sugar attaches to hemoglobin (the oxygen-carrying protein in red blood cells).

A1C tests measure the percentage of your hemoglobin that has blood sugar attached to it. If blood sugar levels have been high for the past 3 months, then more hemoglobin will be glycated. Thus, A1C testing provides an accurate measurement of how high your blood sugar has been over the past two to three months.

An A1C level of 6.5 percent or higher on two separate tests indicates that you have diabetes. An A1C between 5.7 and 6.4 percent indicates pre-diabetes. Below 5.7 is considered normal.

But Dr. Chris Masterjohn suggests that you shouldn’t only look at A1C levels. This is because high A1C levels do not directly cause diabetes, and people with diabetes can have low A1C levels (if they have faster blood cell turnover than the average person). In other words, A1C testing provides an indirect measurement of blood sugar levels so it isn’t always a reliable indicator for diabetes.

For example, if you are obese and your fasting blood sugar is consistently above 100 mg/dl (pre-diabetic), but your A1C levels are low, then you should still be considered as a pre-diabetic that needs to implement dietary and lifestyle changes to lower your blood sugar.

This is why it is important to consider fasting blood glucose levels, blood sugar levels after a meal, and other measurements like weight and waist circumference to develop a clearer picture of what is going on inside of the body.

While you are implementing the steps to the anti-diabetes lifestyle, it is important to pay attention to multiple measurements. Fat loss, lower blood sugar levels, lower A1C levels, and decreased waist size are all indicators that you are on the right track.

Recommend Reading:
Sources: