The 10 Profound Effects Breathing Has on Our Body

How we breathe affects almost every process in our body from digestion to memory to exercise recovery. This is because breathing has a profound impact on our nervous system, which communicates directly and indirectly with every cell in our body. The message our nervous system communicates to our bodies depends on the messages that it receives from our internal and external environments. This is why we play one of the most important roles in determining the quality of our health.

When we breathe more than once every 4 seconds, we tend to experience more anxiety, stress, and pain. As the anxiety, stress, and pain increases, so does our breathing rate. This creates a repetitive cycle of chronic stress in the body.

Luckily, there is something we can take to reverse this process – a deep breath. To do this we start by letting go of as much air from our lungs as we can, inhaling to expand our lower abdomen and rib cage while our shoulders remain relaxed. This and many other controlled breathing patterns can create 10 profound effects in the body.

1.) Exercise Recovery

How we breathe has a substantial impact on our ability to recover from exercise. But before we can explore how breathing impacts recovery, we must first understand how our bodies respond to exercise.

When we exercise, our sympathetic nervous system activates to increase our breath rate and mobilize energy stores. This allows us to continue exercising by increasing the delivery of oxygen and energy to our tissues.

This is extremely beneficial during exercise, but if the sympathetic nervous system remains activated after exercise, recovery will take much longer. Shallow chest breathing is one way to keep the sympathetic nervous system activated. This breathing pattern tells the brain that we are still in a state of stress even when we are trying to recover.

With the sympathetic nervous system activated, your parasympathetic nervous system will struggle to do its job. And its job is to initiate recovery. Throughout our lives, our nervous system is switching between the sympathetic nervous system and parasympathetic nervous system depending on the demands we put on our bodies. In times of danger or activity, our sympathetic nervous system activates to meet the demand. When we are no longer active or in danger, we switch over to our parasympathetic nervous system to rest and digest.

To activate the parasympathetic nervous system and improve recovery from exercise, we can take deep diaphragmatic breaths into our lower abdomen. This type of slow controlled breathing can even illicit better recovery than just sitting and breathing normally.

Whim Hof has used these breathing techniques to withstand freezing temperatures without shivering or getting sick.

2.) Pain Sensitivity

Pain is a sensation that our brain creates to protect us from threats. Our initial response to a threat is to increase our breathing rate and muscular tension to protect ourselves and/or run away. We even increase our sensitivity to pain in anticipation of a perceived threat. The body’s ability to increase pain sensitivity serves as a protection mechanism to keep you safe from danger.However, our brains cannot tell the difference between a perceived threat and an actual threat.

We may not be able to keep real threats from happening, but we can control our body’s response to perceived threats. To do this we must activate our parasympathetic nervous system with slow controlled breaths. When we take slow controlled breaths, our bodies’ response to the perceived threat will decrease and our brain will reduce the amount of pain and tension in our bodies.

3.) Immune System Response

Although chronic shallow chest breathing can increase pain, stress, and tension, intermittent power breathing (Whim Hof breathing techniques) can be used to create an anti-inflammatory response.

Whim Hof has used these breathing techniques to withstand freezing temperatures without shivering or getting sick. He has even climbed Mount Everest while only wearing shorts. This doesn’t mean that we should sprint up a mountain naked, but it does exemplify the power that certain breathing techniques can have over our bodies.

These breathing techniques work by stimulating deep breathing in a controlled way that triggers the release of epinephrine and reduces our inflammatory response.

Two specific breathing techniques were studied that created these effects. The first technique is described as hyperventilation “…for an average of 30 breaths. Subsequently, the subjects exhaled and held their breath for 2–3 min (“retention phase”). The duration of breath retention was entirely at the discretion of the subject. Breath retention was followed by a deep inhalation breath, that was held for 10 s.”

The other breathing technique that was studied consisted of “deep inhalations and exhalations in which every inhalation and exhalation was followed by breath holding for 10 s, during which the subject tightened all his body muscles.”

4.) Memory

Stress stimulates the release of glucocorticoids that increase energy while they impair our ability to form memories and retrieve memories. This explains why we struggle to find the right answer when we are anxious during a test or a job interview.

Whether the stress is from a lion chasing us or a job interview, our bodies’ react in the same way every time by releasing glucocorticoids. These hormones prepare the body to fight or run, not to come up with the right answer to a question.

This is when deep breathing can save the day. When we are anxious, we can improve our brain function and reduce our anxiety by slowing down our breath. This lets our brain know that we are safe and our body can relax. In this relaxed state, we can easily access the answers we need and form new memories.

5.) Meditation

Meditation provides a plethora of benefits including increased prefrontal cortex thickness and function. But it is hard for most of us to simply sit and meditate. Our minds are flooded with thoughts, emotions, and things to do. Ten minutes feels like 100 minutes, but there is a way to make that 10 minutes into the most blissful experience of our day. We can do this by starting our meditation with controlled breathing.

When we concentrate on deepening our breath, we create a relaxed state. In this relaxed state, we will be able to dissociate from our thoughts and emotions. This allows us to meditate easily and reap the benefits of meditation.

https://www.youtube.com/watch?v=67SeR3LxtdI

6.) Digestive System Function

In a stressed state, all of our digestive processes are reduced. This is because our body is focused on removing the threat or removing ourselves from the threat. Once there are no threats, our brain will allow us to rest and digest. This means that when we rush through our meals, we will make it harder for our bodies to digest food.

Rushing through meals can cause stomach aches, nausea, and diarrhea in the short term. If we have prolonged stress, we can aggravate chronic diseases like irritable bowel syndrome, ulcerative colitis, and heartburn.

To improve our digestive function, we must activate our parasympathetic nervous system. One way we can do this is by taking deep breaths. This will send the message to our brains that we are ready to rest and digest.

7.) Joint Mobility

Some of the muscles that we use to breathe are also used during other movements. This means that when we breathe rapidly into our chest, we can alter the function of our postural muscles. The primary purpose of these muscles is to provide strength and stability to the bones and joints. When the postural muscles are recruited to take on the task of breathing as well, they become stiff due to being overworked. This will restrict joint motion in the joints that the overworked muscle(s) effects.

For example, during a shallow chest breath, a muscle called the trapezius may try to help expand the ribcage. If this is our most common breathing pattern then our trapezius will be chronically tight and pull the shoulders up toward the ears. This can cause neck tension that limits neck mobility.

By taking deep diaphragmatic breaths for a couple minutes before activity we can give the overworked muscles a chance to relax. This can decrease joint stiffness and improve function.

8.) Joint Stability

Many musculoskeletal injuries are caused by a lack of stability, especially in people with low back pain. Spinal instability is commonly the result of shallow chest breathing patterns. When we breathe into our chest, diaphragm, deep core muscles, and back muscles do not activate effectively. This creates instability of the spine that can lead to injury.

Ideally, our movements should be accompanied by diaphragmatic breaths. During inhalation, the diaphragm is designed to contract to bring air in, while it simultaneously creates spinal stability. During exhalation, the deep postural muscles of our back and core activate to create stability.

The stability we create with diaphragmatic breaths allows us to activate our postural muscles in the right way at the right times so that we can decrease the chance of injury and increase stability.

9.) Sensory acuity

The acuity of our senses changes throughout the day. One of the causes of the change in our sensory acuity is the state of our nervous system. When we are in a stressful state, we tend to overwhelm ourselves with past regrets and future concerns. This significantly reduces our sensory acuity.

Taking deep breaths will indirectly increase our sensory acuity by keeping our attention on the present moment. When we focus on something in the present moment like our breathing, we can bring ourselves back to what’s happening now instead of stressing about the past or future.

10.) Neck Issues

Neck pain is correlated with breathing dysfunction. It may seem strange to us at first, but with a deeper understanding of a dysfunctional breathing pattern we can easily find out why it correlates with neck pain.

Dysfunctional breathing is commonly characterized by a shallow inhale into the chest that causes the shoulders to raise toward the ears. During this type of breathing pattern, muscles around the neck, like the scalenes and sternocleidomastoid, activate to pull the shoulders up when these muscles would normally be relaxed.

According to the Cleveland Clinic, an average adult takes 12 to 20 breaths per minute. This equates to breathing between 17,280 and 28,800 times per day.

If our most common breathing pattern is to overuse our neck muscles, that means that these muscles are being used 17,000 or more times than they should be used throughout the day. Imagine all of the extra work that these muscles have to do. This is why dysfunctional breathing patterns are a major cause of chronic neck tension and pain.

When we take a breath, our lower abdomen should expand before the chest, and the shoulders should remain relaxed. This allows the neck muscles to take a break at the right time and function properly.

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Sustainable DIY Laundry Solutions: The Secrets Detergent Companies Don’t Want You To Know

Living a life that’s light on the planet is important to you. Why else would you be on this site? You probably buy organic whenever possible and reject gas-guzzling SUVs in favor of eco-friendly engine options. Perhaps you only permit planet-safe products to join you in the shower by choosing natural body washes. However, one glaring area of the American lifestyle has been grotesquely missed by the natural living trend. If you’re like most people, there’s a really good chance you don’t think twice about the chemicals your clothes keep close to your skin every day.

Few possessions are more intimately used than the clothes on your body. Doesn’t it make sense to keep toxic chemicals far away from them?

Laundry Detergent? It Can’t Be THAT Bad… Can It?

Oh, but it can. Take the time to read the ingredients list on your regular detergent sometime. How many terms do you recognize? While smart sounding scientific names aren’t always a sign that a product is loaded with toxins, in the case of most detergents this isn’t far from the truth.

In fact, research has shown that the laundry room is usually one of the most polluted rooms in your entire house. Detergents are to blame. These prettily packaged products are filled with as many as 25 volatile organic compounds- seven of which have been shown to be toxic to breathe in. For this reason, the EPA considers the air inside your home to be as much as five times more polluted than the great outdoors. Yikes.

Detergent’s Cost to the Natural World

The danger in detergents comes from their scents. Far removed from their natural-sounding names, most laundry fragrances are actually a cocktail of chemicals designed to degrade as slowly as possible to give you a “just been cleaned” feeling all day long.

Your mind might associate these scents with pleasant vistas and spring fed streams, but the truth is that these chemicals are actually actively destroying the places they make you reminisce about. The status quo for the EPA is to let the vast majority of these chemicals pass through the cracks of their testing every year, assuming that the majority of their chemical creations are “safe until proven otherwise”. This makes the detergent-buying population into non-consenting guinea pigs happy to smell like a mountain spring, unaware of the damage they are unintentionally doing to these same sacred wild spaces.

When you do a load of laundry, you are fouling our limited water supply with toxic chemicals that eventually make their way into rivers and ponds. The soap in detergents actually “cleans off” the natural mucous on fish scales, making it easy for fish to absorb any of the 80,000 different chemicals used commercially in the United States directly through their skin. These chemicals have a range of impacts, from reducing the effectiveness of breeding to killing fish eggs and even causing widespread deaths throughout vast swatches of water. Worst of all, this chemical damage works its way right up the food chain and stricken seabirds, larger fish, and even the humans who eat them.

The Sinister Effects For Your Health

Unbeknownst to most people, skin is your body’s biggest organ. This stretchy layer of cells actually operates as a semi-permeable barrier that lets plenty of microscopic substances shift in and out. This is great news for aromatherapy adherents and smokers relying on nicotine patches, but not so good if you look too closely at your detergent label. Each of these chemicals, 4-dioxane, benzoxazolyl, polyalkylene quaternium-15:, can be found in most detergents. They are a big cause for concern if you care about your reproductive health, staving off allergic reactions, and staying cancer free.

Worst of all, these chemicals aren’t something you are exposed to only on laundry day. Instead, they come with you wherever your clothes go. Traces of these chemicals create fumes you constantly breathe in, and even tiny amounts can agitate your breathing and cause headaches, neurological problems, and allergy flare-ups.

If that’s not enough to scare you off, keep in mind that the long-term effects of these combinations of chemicals are almost completely unknown.

Sustainable Alternatives to Commercial Detergents

Unless you shed your layers and opt to join a nudist colony instead, washing your clothes is probably not optional. However, you have plenty of control over the kinds of chemicals you expose your cotton to. Below are some of my all-time favorite detergent alternatives that will keep your clothes clean without putting your health or the environment at risk.

Toss aside your dreadful detergent bottle and try one (or all) of these clothes cleaning methods instead! Trust me, you won’t be going back.

Soap Nuts

Why use detergent at all? In truth, soap nuts are an out of the box way to clean your clothes that still manages to be shockingly effective. As the fruits of the Mukorossi tree, soap “nuts” are native to the Himalayas, though they are grown in arid climates around the world. The Mukorossi tree’s gift to the world is that its berries are filled with a natural surfactant called saponin that naturally interacts with water in a way that agitates dirt off clothing, binds dirt particles to soap molecules, and makes it simple to wash these particles directly down the drain.

Besides their effectiveness for keeping clothes clean, there’s a lot to like about soap nuts. Not only do they thrive in areas ill-suited for other kinds of agriculture, they also prevent erosion on the steep mountain slopes where they grow best. They are a perfect option for gray water systems because the nuts are 100% biodegradable and actually act as a natural form of fertilizer wherever they end up. Best of all, soap nuts require minimal packaging and often come in eco-friendly boxes that are a cinch to recycle.

At first glance, these nuts may seem confusing to use, but in truth, the process couldn’t be simpler. All you need to do is place five nuts in a drawstring bag (normally included with your nut purchase) and toss it into the washing machine. No need to fret about pulling the nuts about before the start of the rinse cycle; they can stay right in until the very end! You can also say goodbye to fabric softeners and other detergents, as these simple nuts will do it all. In most cases, you can get five to ten washes out of your nuts before they become papery thin and translucent. At this point, it’s time to toss them in the compost bin and start again.

Looking to buy some soap nuts? They can be found online through many organic distributors like Eco Nuts.

Homemade Detergents

If you’re looking to stick with cleaning solutions a little more familiar, there are plenty of ways to make your own homemade detergents that get your clothes as clean as any chemical-laden commercial product. Not only will you be making your health a priority, you’ll also be saving money and becoming more self-sufficient in the process.

Here are some simple tips to make eco-friendly swaps in your laundry routine.

Switch out your fabric softener and add a ½ cup white vinegar to the rinse cycle.

Baking soda is a great way to scrub away stains and brighten colors. Just make a simple pre-treatment with baking soda, water, and washing soda to get a deep cleanse for your clothes.

Ditch your dryer sheets by making your own. All it takes is a few drops of essential oil added to a damp rag that’s thrown right in with your sodden laundry. You can also use recycled wool dryer balls to fluff up your clothes while reducing static.

Homemade Liquid Laundry Detergent

This simple recipe is so easy it will quickly replace all your commercial detergent needs. Best of all, you can change the scent based on what type of soap you choose to use.

All you need to do is combine one bar of grated soap with 2 quarts water, and slowly heat the mix until the soap has fully dissolved. Next, add 4.5 gallons of piping hot tap water to a five-gallon bucket, and stir in 2 cups each of washing soda and borax. Pour in your stove top soap mixture and stir everything together. Cover the container and let it sit overnight before pouring it into easy to use containers. To use, all you need to do is add a half cup per medium load and your clothes will soon be clean and fresh.

If you have trouble finding washing soda at the store, you can make your own.

Homemade Laundry Powder

Why rely on liquids when powdered detergents are so much simpler to use? Not only are they easier to store, they also don’t need any preservation agents to keep them safe. You can make your own top quality laundry detergent by mixing three cups of Borax with two cups each of washing soda, grated, all natural soap (like Ivory Soap) and baking soda. Blend everything together and store it in an airtight container. To use, all you need to do is measure out two tablespoons for a medium sized load.

Homemade All-In-One Laundry Pods

If you can’t help your preference for convenient laundry solutions, you don’t have to forgo your favorite laundry pods if you’re committed to natural solutions. Instead, you can make your own single-use laundry pods with ease by following these instructions. Simply blend 1 ½ cups washing soda with a grated bar of natural soap and 2 Tbsp Epsom salts. After thoroughly mixing, and 3 Tbsp of hydrogen peroxide and ¼ cup vinegar. When mixed, add 15-20 drops of your favorite essential oil.

Once everything is blended together, it should resemble wet sand and clump well together. Cover a cookie pan with parchment paper and measure out rounded tablespoons of the mix, tapping them against the side of the bowl to ensure they clump together. Let these pods dry for eight hours before storing them in airtight containers. When it’s time to do a load, simple toss a pod right in with your clothes.

So, What Did We Learn?

If you’ve been thoughtless with your laundry habits in the past, the time has come to make a change for the better. Commercial detergents may make your clothing squeaky clean, but they come at a significant cost to health for you and the planet.

A better option? Turn towards sustainable laundry solutions and try out soap nuts or some homemade detergents to keep your clothes clean. You’ll save money, reduce the amount of obnoxious packaging ending up in landfills, and keep the planet in better shape for future generations to enjoy.

Clearly, swapping out your commercial detergent for a more sustainable solution is a change well worth making.

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Red Panax Ginseng – Amazing Herb Inhibits Chronic Inflammation and Pain

When naturally treating shoulder, knee, or chronic pain few people consider the wonder herb, ginseng (Chinese Panax Ginseng), and its ability to help with inflammation. This prized herb with its nutritious roots, which can live up to 100 years, has been used for centuries in Oriental medicine to alleviate numerous conditions.

Based on two-thousand-year-old writings, the Chinese believed ginseng helped supplement the spleen, calm nervous irritation, aid the heart, nourish the body, eliminate evil Chi energy, sharpen and quiet the mind, and prolong life. Throughout history, ginseng was so prized that it yielded a higher value than gold and was considered a most beneficial tonic and cure-all. During the Qing Dynasty (1644-1911), ginseng was known as the herb that could restore the dying to health and restore the dead to life.[1]

Ginseng is an Ancient Remedy

According to Dr. Dharmananda, the use of ginseng in China, and throughout Asia, is based largely on the description in the ancient text, Shennong Bencao Jing (Classic Herbal of Shennong) written around 100 A.D.[2] This text mentions ginseng, also known by its two other names, renxian and guigai, and it describes in detail its nature, its sweet and cold taste, and its healing effects, but it never outlines a description of how to take the herb.

Chinese Ginseng and Korean Ginseng

Oriental ginseng can be divided into Chinese ginseng and Korean ginseng. Chinese Panax ginseng is grown in the Chiang Pai mountains, in the northeastern area of China (Manchuria) and is usually available as a tea or tincture. It is often white in color because the roots are dried in the sun, breaking down enzymes and therefore decreasing its potency. Chinese ginseng has milder energy boosting effects, so it is thought to be better suited for young children, the elderly, and the very ill as cited in “Chinese Herbal Medicine: Materia Medica.”[3]

Red Panax Ginseng is the Most Potent

Korean ginseng, or Red Panax ginseng, is considered the most potent and the most popular due to it being harvested after six years and undergoing steam harvesting before drying, thereby preserving its health benefiting ginsenosides.[4] This variety contains vitamins, antioxidants, amino acids, B-sisterol, panaxic acid, ginsenosides (0.7 -3%), and essential oils, which help in numerous areas including anemia, memory loss, depression, blood sugar and uric levels, promoting biosynthesis of RNA, cancer and influenza prevention, helping erectile dysfunction, enhancing sports performance, and aiding stress reduction by producing more endorphins in the brain.

Studies Show Ginseng Helps Chronic Inflammation and Pain

If ginseng is reported to help with such a broad spectrum of conditions, does ginseng also help with chronic inflammation and pain? Recent studies have confirmed the answer to be yes.  Allan Lau and his team of researchers from the University of Hong Kong have identified seven ginseng constituents or ginsenosides, which showed immune-suppressive effects. A. Lau said, “The anti-inflammatory role of ginseng may be due to the combined effects of these ginsenosides, targeting different levels of immunological activity, and in doing so, contributing to the diverse actions of ginseng in humans”.[5] A 2013 study conducted in Brazil has shown that Panax ginseng effectively promoted an improvement in pain in patients who suffer from fibromyalgia.[6] This research has shown ginseng’s steroid-like phytochemicals (ginsenosides) being adaptogenic and anti-aging.

The University of Maryland Medical Center mentions that the gnarled ginseng root has been traditionally used to treat fever, headache, infertility, and indigestion as well as being considered an all-around stimulant.[7] Ginseng has also been found to be helpful for treatment of postmenopausal symptoms and as a natural alternative to anabolic steroids for athletes and body builders.

Eastern vs Western Dosage

It is interesting to note that the usual recommended dosage of ginseng in Asia is around the range of 3-9 grams/day. By contrast, in the West, people are recommended to use far less, with amounts so low that they are deemed questionable in providing any of the desired ginseng health benefits.[8] Despite continental dosing differences, healing benefits are still believed to be present, and it is estimated that around 6 million people regularly take ginseng in the U.S.

How to Prepare the Best Ginseng

The key in taking ginseng is to ensure taking an all-natural and high-quality ginseng. The Dr. Shen clinic in California states that dried ginseng root tea is best. Use 3-9 grams per person. Slowly boil the sliced herb for about an hour, and drink the tea on an empty stomach.[9] The clinic goes on to state that, “Most Traditional Chinese Medicine (TCM) practitioners prefer whole herbs or simple water extractions over standardized extracts because extracts are often taken from herbs that have poor appearance, weak taste, and lower potency. Low-temperature water extracts, which have not been chemically manipulated in order to standardize ginsenocides, are more like the herb as it is found in nature.”[10]

So the next time you reach for something to help alleviate your pain and chronic inflammation, try some Red Panax ginseng and make it part of your natural medicine cabinet. For a specific recommendation on ginseng, visit almaholistichealth.com and contact us for more information.

Interesting fact: The Chinese Emperors used wild Manchurian ginseng.

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Migraines and Magnesium – Is this What Migraine Sufferers Are Missing?

Few things conjure up bigger grimaces and more dread than migraines. For sufferers, the effects are debilitating, the prevention is expensive and ineffectual, and pinpointing causality is very challenging.

What Is a Migraine?

Migraines are still being studied and aren’t fully understood. Originally thought to be a vascular condition, neuroscientists are now learning that it’s not quite that simple. Migraines seem to be more nervous system related than they originally thought. What scientists do know is that during the onset of a migraine, there are some electrical changes that take place across brain tissue.

First, there is an initial wave of excitation, which basically means that there’s an electrical wave that passes over the brain before the vessels begin to contract and then subsequently become inflamed. The rapid change in pressure is what causes unbearable pain.

This rapid contraction and inflammation of the blood vessels has been observed primarily in migraine patients who present with an aura and is believed to be strongly linked to those effects.

Migraines can last anywhere from 2 to 72 hours and typically present as an intense, pulsating pain on one side of the head. Symptoms vary wildly between patients, with sufferers experiencing intense symptoms often associated with strokes and seizures.

Migraines typically occur in stages. Long before the pain starts, many sufferers experience neck pain, tension, mood swings, and a general lack of focus. Without intervention, the migraine may progress to the aura stage, and then on to the pain stage, which can last for days.

What is a Migraine with Aura?

Migraines can either be a simple combination of nausea and intense pain, or they can include a series of symptoms characterized as “aura”. Migraines with aura may include any combination of the following symptoms:

  • Partial temporary loss of vision (blind spots, fuzziness)
  • Visual anomalies, like zigzag lines, white spots, and in some cases, colorful lines and spots
  • Numbness and tingling in the extremities
  • Dizziness and disorientation
  • Difficulty with speech and comprehension
  • Intense nausea and vomiting
  • Extreme sensitivity to light and sound

Migraines with aura present with a series of interesting neurological electrical patterns that scientists use to study them. Without an MRI, they can sometimes be confused with strokes or seizures. The symptoms are intense and often very alarming for the patient. Experiencing a migraine with aura can be terrifying.

The Difference Between a Migraine and a Headache

This is where things get a little grey. There is a simple distinction between migraines and headaches, and knowing the difference can help reduce their frequency.

Though tension and sinus headaches can concentrate in a certain part of the body, (like the neck, forehead, or sinuses), the pain of a migraine is almost always focused on one side of the head.

The Causes of Migraines

Common migraine triggers:

Conventional migraine treatment and prevention don’t consistently work. Prevention involves expensive daily medication, and the efficacy of these drugs vary wildly. The side effects of these drugs are often intense, and patients are faced with deciding whether the tradeoff is worth it.

Side effects can run the gamut from mild to pervasive and include everything from nausea to memory problems. Some report weight loss, weight gain, nausea, eyesight disturbances, and even numbness and a disturbing loss of motor function. In short, migraine prevention drugs are expensive, and generally not worth the side effects.

Magnesium – The Miracle Mineral

For many people, magnesium is the simple, cheap, and effective home remedy they’ve been looking for.

Magnesium is astounding in its importance in the human body. This mineral is used in more than 300 enzyme systems in the body that regulate everything from protein synthesis to blood pressure. Magnesium is required for bone development and structure and DNA and RNA synthesis. It even plays a crucial role in heart rhythm and muscle contraction.

Magnesium is arguably one of the most crucial minerals for our bodies’ health and well-being, and yet it’s estimated that 80% of Americans suffer from magnesium deficiency. The vast majority doesn’t even know it.

Magnesium deficiency is very common due to the increasingly processed diet so many people in the developed world consume. There’s plenty of magnesium found in nuts and greens but none found in potato chips and bread.

Why Magnesium Can Stop a Migraine in Its Tracks

So what makes magnesium one of the most effective ways to prevent and treat migraines? Though the evidence of users is still largely anecdotal, the consensus seems to be that it’s magnesium’s effect on the nervous system and the role it plays in muscle function that makes it such an effective migraine prevention and treatment.

Magnesium gets the body’s systems moving. It is frequently used as an anti-inflammatory treatment by athletes and is frequently recommended by physicians for conditions like restless leg syndrome.

Over the decades, only a few studies have been conducted to determine the efficacy of magnesium. Results have varied. Researchers have discovered that test subjects show low levels of magnesium during a migraine.

Salome Range, a certified holistic health coach says,

After looking into information about magnesium supplementation for my own health, I also read about how low magnesium levels can be linked to numerous ailments, including migraines and morning sickness. I happen to know many people affected by both and started offering a topical magnesium body butter which was received with high praise.”

Her custom butters take advantage of magnesium’s easy absorption into the skin.

The more and more people who come back to me and tell me it’s been a lifesaver convinces me of the efficiency and importance of magnesium. I have also experienced major relief from chronic pain with regular magnesium supplementation.”

Though more studies are needed to confirm the efficacy and effects of magnesium on sufferers of migraine attacks, regular use and application during a migraine headache have been reported to reduce and even completely stop migraines in their tracks. It’s definitely worth a try.

Using Magnesium for Migraine Prevention

Magnesium is available in several different mineral compositions and forms. As with most vitamins and minerals, the best way to get it into the body is through a healthy, balanced diet. Minerals in foods are usually accompanied by what the body needs to adequately absorb them. If not, other needed nutrients will be available through a wholesome, unprocessed diet.

Ditching the sweets and chips and reaching for salads and sprouted raw mixed nuts are good ways to increase magnesium intake. Greens, legumes, nuts, and seeds are good dietary sources of magnesium. A spinach salad with some garbanzo beans and walnuts makes a nutritious, magnesium-rich lunch. The benefit of getting magnesium from a variety of whole foods is that nutrients stay balanced. Foods contain all the cofactors and co-nutrients in the amounts for best digestion, assimilation, and optimal health. When you’re using supplements, you need to become a bit more savvy about how nutrients influence and synergistically affect each other.

Chlorophyll, which enables plants to capture solar energy and convert it into metabolic energy, has a magnesium atom at its center. Without magnesium, in fact, plants could not utilize the sun’s light energy. ” – The Need For Balance by Michael Spencer

Some Foods High in Magnesium: 

  • Seaweed, agar, dried (770 mg)
  • Coriander (dried) (694 mg)
  • Cocoa, dry powder, unsweetened (499 mg)
  • Flaxseed (392 mg)
  • Almonds (247mg)

Though choosing the “right” formulation of magnesium can certainly impact how well the body actually absorbs this mineral, studies have shown the greatest factor in mineral absorption varies with individual organ and body chemistry. Kidney function, for example, plays a tremendous role in how well the body stores and distributes magnesium. Since the body stores and redistributes magnesium as needed via the kidneys, so it makes sense for some to supplement when dietary intake cannot provide and maintain adequate levels.

In addition to oral supplementation, topical application of magnesium oil is a fast way to get magnesium into the body. Since magnesium is stored primarily in muscle tissue and bones, the best bet for immediate migraine relief is to rub magnesium directly into the closest available muscle tissue.

Using magnesium oil or magnesium butter on the neck is the most effective way to use magnesium to treat a migraine headache. It can also be rubbed into the scalp and forehead.

Magnesium injections are another alternative that some physicians offer. As regular readers know, OLM does not recommend this method.

Magnesium Supplementation

As a migraine sufferer, my M.O. with magnesium is to kick migraines in the teeth long before they become an issue. If you suffer from migraines and you know you’re not a salad munchin’, nut crunchin’ kinda person, start supplementing daily. I like this one. Before shopping, here’s what to know about picking the right kind:

If for whatever reason you decide you need a supplement, be aware that there are a wide variety of magnesium supplements on the market, which includes Magnesium glycinate, Magnesium carbonate, and Magnesium citrate. Courtesy of the fact that magnesium must be bound to another substance. There’s simply no such thing as a 100% magnesium supplement.  The substance used in any given supplement combination can affect the absorption and bioavailability of the magnesium, and may provide slightly different, or targeted, health benefits – Dr. Mercola

Magnesium glycinate is a chelated form of magnesium that tends to provide the highest levels of absorption and bioavailability and is typically considered ideal for those who are trying to correct a deficiency. Magnesium oxide is a non-chelated type of magnesium, bound to an organic acid or a fatty acid. Contains 60 percent magnesium, and has stool softening properties.
Magnesium chloride / Magnesium lactate contains only 12 percent magnesium but has better absorption than others, such as magnesium oxide, which contains five times more magnesium. Magnesium sulfate / Magnesium hydroxide (milk of magnesia) are typically used as a laxative. Be aware that it’s easy to overdose on these, so ONLY take as directed.
Magnesium carbonate, which has antacid properties, contains 45% magnesium. Magnesium taurate contains a combination of magnesium and taurine, an amino acid. Together, they tend to provide a calming effect on your body and mind
Magnesium citrate is magnesium with citric acid, which has laxative properties Magnesium threonate is a newer, emerging type of magnesium supplement that appears promising, primarily due to its superior ability to penetrate the mitochondrial membrane, and may be the best magnesium supplement on the market

The doc goes on to say that it’s important to maintain balance with magnesium, calcium, vitamin K2, and vitamin D.

For example,  Lack of balance between these nutrients is why calcium supplements have become associated with increased risk of heart attacks and stroke, and why some people experience vitamin D toxicity.”

I take it in conjunction with a whole-food multivitamin and an otherwise fairly balanced diet, and some vitamin D and calcium. If my diet is particularly crappy one week, I double up on my dose, but if I’m doing a good job of eating my vegetables, I may even be bold enough to skip a dose. To each their own.

When it comes to symptoms of an oncoming storm, immediate intervention is needed. I keep magnesium butter on hand that my good friend, Salome, concocted and massage it into the left side of my neck where the trouble usually starts. This always (knock on wood) stops migraines in their tracks.

Magnesium oil is a good way to get magnesium into the body fast. If you’re in a particularly tight spot and feel a migraine coming on, start working it into your scalp and even try for your forehead. Though these spots will be less effective, as long as you have adequate circulation, it should still help. Maximize the effect with a plunge into an icy shower to get your blood flow up. On that note, check out Hot and Cold Hydrotherapy.

A hot bath with bath salts detoxifies the body, and it’s a great way to destress. It’s also a great way to absorb lots of magnesium in your body. All natural bath salts contain magnesium and many other minerals, coupled with the benefit of your pores opening in the hot water which increases absorption into the blood stream. This is not the most bioavailable way to consume the mineral, but it is a good supplement to a broader supplementation routine and an enjoyable way to escape a migraine. It also makes sense to use oils and baths for those with impaired digestion, which is the case with most who suffer from migraines.

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Lyme Disease Study Presents Stevia as a Potential Treatment

The bacteria that causes Lyme, Borrelia burgdorferi, is tricky to manage. Antibiotics are used to treat it, but according to numbers from the Centers for Disease Control (CDC), they only work for 80-90% of cases. The other 10-20% develop into chronic Lyme, as the bacteria is able to change form and hide in the body. Conventional medicine is still divided as to whether Chronic Lyme actually exists, so it makes sense that they can only offer management solutions instead of actual treatment. Patients increasingly find themselves turning to alternative medicine. A recent study suggests there is yet another treatment available in the alternative arsenal: stevia.

Conventional medicine is still divided as to whether Chronic Lyme actually exists, so it makes sense that they can only offer management solutions instead of actual treatment. Patients increasingly find themselves turning to alternative medicine. A recent study suggests there is yet another treatment available in the alternative arsenal: stevia.

Will the Real Stevia Stand Up?

Stevia is a naturally sweet herb that is more than 100 times sweeter than sugar, but unlike sugar, it doesn’t raise blood sugar levels. Originally from South America, stevia has been around for more than 1,500 years, but it hasn’t gained public popularity until recently. Stevia is incredibly concentrated and doesn’t feed Candida in the body the way other sweeteners do.

The best form of any food, nutritionally, is in its natural state. The pure stevia leaf, whether fresh, dried, or in a tincture, is the best way to use the plant along with all of its flavonoids, sterols, antioxidants, and phytonutrients. But not all stevia is created equal. Many of the widely available stevia powders are bleached and altered with other chemicals and additives like erythritol and dextrose.

It’s the Little Things in Life

The phytonutrients in stevia are powerful. A new study from researchers at the University of New Haven found that stevia leaf extract is more effective at dealing with Lyme disease in all of its forms than any of the currently used antibiotics. The bacteria that causes Lyme disease is a spiral-shaped bacteria, and the common antibiotics used like doxycycline, cefoperazone, and daptomycin can be effective in dealing with the bacteria in that form. Unfortunately, Borrelia burgdorferi can morph into a dormant round body under unfavorable conditions, and in this form, antibiotics are more likely to miss it. In fact, antibiotics increased the bacteria in its dormant form.

Is Stevia is a Better Idea than Antibiotics?

Stevia and antibiotics were both effective against the Borrelia burgdorferi is its spiral form. Stevia reduced the bacteria in its dormant form, whereas the antibiotics increased its resistance to the next antibiotic treatment and may have even helped it to multiple. Antibiotics, even when they work as intended, damage to the body. They suppress the immune system and kill off good bacteria, effectively ridding the body of its natural defenses. Is there really any question as to which treatment is better?

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Alliums’ Powerful Health Benefits

Normally I start the day with a green smoothie. To get things going, I toss a handful of kale in the Vitamix along with a couple cups of super-herb tea or almond milk. If I find myself out of Kale, I will throw in a scoop or two of a good nutrition powder (here’s a link to make your own green formula). Then, in go my super foods: coconut oil, flax and hemp seeds, raw cacao powder, maca, and vanilla.

Next comes a handful of frozen blueberries. (I always have a stash frozen organic blueberries in the freezer!) To give it an extra digestive boost, I will often also add a cup of homemade kefir or a high quality probiotic. If it’s cold outside, I will add some warming spices: cinnamon, ginger, cardamom, etc. Be careful not to cook the probiotics in the blender by blending too fast or long.

…gallic acid prevents cellular mutations and is toxic to cancer cells…

If I’m fighting off inflammation, when I have it on hand, I’ll also add an inch or so of fresh turmeric root. To keep the concoction low-glycemic, sometimes I sweeten it with a few drops of liquid stevia. This green super food smoothie starts my day off right by alkalizing and energizing me, and it provides me with a serious dose of the dense, high-quality nutrition. It keeps me going for hours!

Today Was Different

Today, however, for some reason, I was craving something savory – something warm and nourishing. Perhaps it’s the winter weather or the fact that the flu has been going around town. I opened the fridge to see what would appeal to me. Immediately the food that popped out at me was leeks. Leeks… Hmm, leeks for breakfast? I trust what my body is telling me, so here goes!

I grabbed one out of the vegetable drawer, gave it a rinse, peeled off the outer skin, chopped it up and tossed it in a cast-iron pan along with a big spoonful of coconut oil and started sautéing. Next, I ripped up the kale leaves that normally would have gone in my smoothie and tossed them in as well. Two ounces of wild smoked salmon found its way, crumbled, into the pan next. Finally, I cracked two pasture-raised eggs, added a pinch of salt, and voila: a moment later I had a leek-salmon-kale-scramble on the plate. It looked and smelled great, and tasted even better!

So what was the deal? What was my body craving when it so clearly said, “Go for the leeks!” I decided to do a bit of research. I knew leeks are in the allium family, which also includes onions, garlic, shallots, chives, and scallions, but what I discovered shocked me. It turns out that alliums are health-promoting, disease-fighting, phytonutrient powerhouses! First of all, they are high in hard-to-get vitamin K, which the body needs to build strong bones and combat heart disease. The body also needs vitamin K for a variety of other crucial metabolic functions.

Leeks

Leeks, in particular, are high in manganese, which the body also needs to build strong bones, as well as copper, another essential mineral of which many people are deficient, and the B vitamin, folate. Folate, which has multiple health benefits including fighting depression and promoting healthy red blood cell development, is present throughout all parts of a leak: the leaves, stem and the bulb, in one of its bioactive forms, 5-methyltetrahydrofolate or 5MTHF. Good thing, that apart from the tough outer casing, I sautéed the whole plant for my breakfast!But those nutrients found in leeks are just the beginning. Vegetables in the entire allium family are loaded with other kinds of “phytonutrients.”

Phytonutrients are compounds found in plants that are key to human health. Some examples are the antioxidants found in the raw cacao and the plant sterols found in the maca that I put in my smoothie. Antioxidants fight free-radicals in the body that can damage cells through oxidation. The plant sterols in maca tone the reproductive system, improve stamina and lower cholesterol. Wild salmon is loaded with vitamin D and omega-3 fatty acids. Coconut oil contains caprylic acid, lauric acid, and capric acid that are unique medium-chain fatty acids (MCFAs) that provide the body with easily digested energy and lower cholesterol. Coconut oil is also a potent anti-microbial and anti-fungal.

Mother of All Antioxidants

Alliums are one of the foods highest in an antioxidant that New York Times bestselling author, Mark Hyman, MD calls the “Mother of All Antioxidants:” glutathione. Glutathione is a “glycoprotein,” or a protein molecule with a sugar molecule attached to it, which is needed by every cell in your body, and like copper, almost everyone is deficient in it. It boosts immunity, lowers your risk of heart attack, helps detoxify the body, is anti-cancer, anti-diabetes, etc., etc., etc.!

Alliums are also full of “organosulfur compounds,” hence their strong smell and flavor. Organosulfur compounds also have a long list of major health benefits. First of all, they are extremely active antibacterial, antiviral and antifungal agents! They are also anti-inflammatory and thought to lower the risk for cardiovascular disease.

Allicin, the most prevalent organosulfur compound in alliums, especially present in raw garlic, is a major immune-enhancer. Studies have shown that allicin has the ability to lower total cholesterol, LDL, or “bad cholesterol” and triglycerides, and increase HDL, or “good cholesterol.” Therefore, allicin supports the functioning of the circulatory system and thus lowers the risk of heart disease, stroke, and atherosclerosis. The list doesn’t end there, though! Allicin is even thought to be anti-cancer, and the digestion of allicin in the body produces another master antioxidant, sulfenic acid. Research shows that this phytonutrient neutralizes free radicals faster than even glutathione!

Alliums, like my leek this morning, are also high in other health-promoting “flavonoid” antioxidants as well, such as quercetin. Flavonoids are plant metabolites that plants use for their own protection and health that also provide us with excellent health benefits such as fighting inflammation and helping us ward off viruses and microbes. In addition to being an antioxidant that is both anti-inflammatory and anti-microbial, quercetin is also a natural antihistamine. In other words, it is anti-allergenic!

Leeks also contain the flavonoid kaempferol, which helps prevent free-radical damage to blood vessel linings. Another antioxidant flavonoid found in leeks, and in all alliums, is gallic acid. Studies have shown that gallic acid prevents cellular mutations and is toxic to cancer cells while having no negative effect on healthy cells. Like allicin, it’s also anti-cancer, anti-viral and anti-fungal. And studies have also shown gallic acid to prevent “neuronal cell death.” In other words, it helps stop the degeneration of the nervous system which happens in Alzheimer’s or during stokes. Therefore consumption of alliums may reduce the severity of strokes and might be an anti-aging compound. It could even help you think more clearly!

The list of phytonutrients and the health benefits of consuming alliums goes on and on. Some of them have anti-inflammatory actions that protect against osteoarthritis and ward off infections. Others may protect against asthma, prevent obesity, aid in detoxification and lower blood pressure. Needless to say, the leek I ate this morning could definitely help me ward off the flu. Of course, make sure you eat organic alliums. Organic alliums are higher in minerals and phytonutrients, lower in pesticide residues, and infinitely better for the environment than conventionally grown alliums. Tomorrow, I might go back to my green smoothie for breakfast. But today I am going to enjoy the multiple health benefits of the mighty leek!

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Is Our Vaccine Schedule Killing Our Children?

Pro-vaccine rhetoric’s “science” supports today’s vaccines as well as the vaccine schedule. Anyone paying attention knows that far too many of today’s scientific studies reach the conclusions predetermined by the pharmaceutical companies or chemical companies who funded the study. Data is often withheld and manipulated. While results can easily be skewed, the infant mortality rate is a bit more difficult to falsify.

In the article, Infant mortality rates regressed against number of vaccine doses routinely given: Is there a biochemical or synergistic toxicity? published in Human and Experimental Toxicology in September of 2011 a clear correlation between infant death and the countries’ respective vaccine schedules was shown.

An analysis was made of the 34 countries with the lowest infant mortality rate. The United States was number 34. (Yes, though we spend the most on medicine, 33 countries had a lower infant mortality than the United States in 2009.) Of these 34 countries, 5 of the nations with the lowest infant death rate required 12 vaccines (the fewest), while the United States required 26 (the highest).

When the results were charted the correlation was clear.  As the authors said,

These findings demonstrate a counter-intuitive relationship: nations that require more vaccine doses tend to have higher infant mortality rates.”

Infant deaths that are a direct result of vaccine injury are sometimes labeled as such, but too often they are categorized as pneumonia, SIDS, suffocation, etc. In addition to deaths that occur within hours or days of vaccination, death may occur in the weeks or months after vaccination due to a weakened immune system.

The Unites States no longer holds the same rank. There are no longer 33 countries with a lower infant mortality rate than ours. Today, there are 56 countries with a lower infant mortality rate. The current U.S. schedule includes 32 vaccines for the first year.

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