DIY Aloe Vera Hair Masks for a Healthy Hair

Healthy hair represents a beautiful personality but in these days, due to certain reasons like the usage of harsh chemical based shampoos, environmental irritants, pollution, unhygienic hair care practice due to busy schedules, stress, over usage of hair styling products, etc. most of the people are suffering from hair damages which in turn result in many hair and scalp problems.

Stop worrying about your hair damages and start using natural remedies like Aloe Vera for healthy hair growth, as natural remedies will reduce the damage and help the hair to grow strong and shiny.

Aloe vera is an amazing plant that has many effective properties used for treating skin, hair and health problems. Here in this article, we are going to know how to use aloe vera as hair masks for a healthy hair.

Natural Aloe Vera Hair Masks for Healthy and Beautiful Hair:

Before going to know about the healthy aloe vera hair masks, we should know some aloe vera properties which help for maintaining healthy hair.

• Aloe vera has many essential fatty acids, vitamins A, B, C & E, zinc, iron, enzymes, polysaccharides and glycoprotein’s that stimulates the healthy hair growth.
• It reduces the excess sebum (oil), toxins, dust, dead cells and other impurities on the hair and scalp. It also moisturizes your hair with its mucopolysaccharides to reduce dry, dull and flaky hair.
• It exhibits an alkalizing property that restores your pH levels of the scalp which in turn prevents any microbial growth and its attack on the scalp.
• It contains anti-fungal, antiseptic and anti-inflammatory properties that remove microbes causing dandruff, relieves itching and soothes your hair.
• It penetrates deep into the hair and scalp to condition and nourish your hair and to add volume to your hair.

Now, let’s have a look on the amazing aloe vera hair masks for healthy hair. However aloe vera gel alone is used for healthy hair but when mixed with other natural ingredients, it results in an effective relief from hair damage and promotes long and glossy tresses.

Mask – 1: (Aloe Vera with Olive Oil and Yogurt for Smooth and Shiny Hair)

Olive oil acts as an antioxidant and natural conditioner that nourishes the scalp and hair. Yogurt has a moisturizing property that adds volume and shine to your hair.

Note: Or mix 1 teaspoon each of organic coconut oil and fresh lemon juice in 3 teaspoons of aloe vera gel. Apply it on the hair and massage for a couple of minutes. Rinse your hair after 20 minutes.

Mask – 2: (Aloe Vera with Lemon Juice for Hair Loss)

Aloe vera with lemon juice combination helps to provide nourishment, eliminate dandruff, removes excess oiliness, stimulate hair growth and reduce hair loss.

• Extract aloe vera gel from an aloe leaf and squeeze half a lemon in a bowl.
• Pour this mix into a blender and blend it for a minute or two.
• Apply it on your hair and scalp and massage gently for few minutes.
• Wash your hair thoroughly after 20 – 30 minutes.
• Repeat it regularly to prevent hair loss and to enhance healthy hair growth.

Mask – 3: (Aloe Vera with Coconut Oil and Honey for Dry Hair)

Dry hair will result in dandruff, itchy scalp, hair loss and finally results in hair damage. This is hydrating hair mask that nourishes your hair deeply and prevents dry hair.

• Mix 2 tablespoons of raw honey, 3 tablespoons of coconut oil in 4 – 5 tablespoons of fresh aloe vera gel in a bowl.
• Stir well and apply this mix on your hair from root to tip direction as a hair mask.
• Leave it on for about 30 – 45 minutes and rinse off with your regular shampoo.
• Continue doing the same process regularly to get rid of dry and dull hair.

Mask – 4: (Aloe Vera with Tea Tree Oil and Rosewater for Dandruff)

Tea tree oil has antimicrobial properties that fight against the microbes causing dandruff. Aloe vera has soothing properties against the itching and redness caused due to dandruff. Rosewater soothes the irritated scalp and hair.

• Mix 5 – 7 drops of tea tree oil and 1 – 2 teaspoons of rose water (for serum consistency) in 2 tablespoons of aloe vera gel.
• Stir well and apply it on your scalp by massaging thoroughly.
• Let it sit for few minutes and rinse off your hair with water.
• Do the same process for thrice a week till you get relief from dandruff and damaged hair.

Note: Or mix 2 tablespoons of raw, unfiltered apple cider vinegar and 1 tablespoon of organic honey in 1 cup of aloe vera gel. Apply it on your strands and roots and rinse off your hair after few hours.

Mask – 5: (Aloe Vera with Castor Oil and Fenugreek for Hair Growth)

Castor oil strengthens your hair roots, reduces the stress and grows your hair faster. Fenugreek contains hormone antecedents which rebuild your hair follicles and thus promotes faster hair growth.

• Mix 2 teaspoons each of basil powder, fenugreek powder and castor oil in 1/2 cup of aloe vera gel.
• Stir it and apply it on all over the scalp at night before bedtime.
• Massage it gently for few minutes and leave it on for overnight.
• Shampoo your hair in the next morning and continue doing it for once a week to get healthy hair growth.

Note:

• Or mix 2 tablespoons each of castor oil and powdered fenugreek in 1 cup of aloe vera. Apply it on the scalp and hair. Cover your head with a shower cap and leave it for overnight. Rinse off in the morning to promote a healthy hair growth.
• Or mix 1/4 cup of wheat germ oil and 1/2 cup each of coconut milk and aloe vera gel in a bowl. Massage it all over your hair and scalp. Rinse off your hair after 30 – 45 minutes with water.

Mask – 6: (Aloe Vera with Egg for Hair Conditioner)

An Egg has proteins and other essential nutrients that nourish and condition your hair. Aloe vera adds shine to your hair.

• Whip an egg in 1/2 cup of fresh aloe vera gel thoroughly.
• Apply it on your hair and scalp and let it sit for about 15 – 20 minutes.
• Rinse your hair with cool water and repeat it regularly as a natural hair conditioner to your hair.

Note: Or mix equal parts of aloe vera and olive oil and apply it on your hair. Rinse off with a mild shampoo after 30 – 45 minutes for deep clean conditioner and to add volume to your hair.

Mask – 7: (Aloe Vera with Hibiscus Flower for Split Ends and Damaged Hair)

Hibiscus rejuvenates your scalp, stimulate proper circulation and enhance the hair growth. This combination helps to keep your hair healthy by repairing the damaged ends and prevents split ends.

• Mix 2 tablespoons of hibiscus flower paste in 1 cup of aloe vera gel.
• Blend it well till you get a fine paste.
• Apply this paste on the hair as a mask and wait for 30 – 45 minutes.
• Rinse off with water and reapply this mask regularly to get rid of split ends and also to enhance your hair growth.

Tips and Precautions:

1. Direct application of aloe vera gel on the hair will help to treat itchy or dry scalp and other hair or scalp problems and thus nourishes your hair.
2. Wash the aloe leaves thoroughly with water before using them for your hair treatment.
3. Always use freshly squeezed aloe vera gel for hair treatments and if it is not available then choose organic aloe vera gel or juice available in your health or food stores.
4. Avoid overusing lemon juice on your hair, as it lightens your hair’s color. So, replace honey instead of lemon juice to moisture your hair.
5. Regular application of aloe vera oil on the hair will help you to get rid of many hair problems and promotes healthy hair growth.
6. Aloe vera might cause some allergic reaction in some people. So, do some skin patch test before applying on hair or scalp and regularize its application if you didn’t find any allergic reaction.
7. Consult your doctor if you didn’t find any relief from your hair or scalp problems.
8. Other than using aloe vera, drink plenty of water and consume a healthy diet to promote hair growth and reduce hair problems.
9. Pour aloe vera in your regularly used shampoos, conditioner and hair styling products before applying on your hair to reduce the damage caused to your hair.

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6 Health And Beauty Benefits Of Oat Milk

Growing up, we had milk in the house — but, my mom couldn’t drink cow’s milk, so we also often had a variety of non-dairy options. Cashew milk was the most common staple found in our fridge, but there’s another alternative that is taking the lactose-free world by storm.

I’m talking about oat milk, a vegan, non-dairy milk substitute that has a range of benefits. Not only will this “milk” support your health, it can also be used within your regular beauty regimen. Let’s check it out!

The rise of non-dairy alternatives
Plant-based nutrition is all the craze, and for good reason. As reported by Mintel, non-dairy milk sales have significantly grown over the past five years, increasing 61 percent since 2012. Of course, the most common options include almond, soy and coconut.

There have been a number of studies released in the past decade or so, which has largely influenced the perception of cow’s milk among consumers. In fact, Americans now drink approximately 37 percent less milk then they did in the 1970s.

When it comes to milk and other dairy products, in order to break down the lactose (the sugar found in milk), the enzyme lactase is required. When there is not enough of this enzyme present, lactose is broken down in the bowel, resulting in cramps, bloating, nausea and diarrhea.

It is said that around 70 percent of the population will not continue to produce lactase once we are finished breastfeeding (hence the term, lactose intolerant). From the use of growth hormones in dairy cattle to the environmental impact of cow milk production, many are now opting for non-dairy alternatives — including the new kid on the block, oat milk.

Oat milk will offer these six health and beauty benefits
In its most basic form, oat milk is essentially oats and water that have been blended together. Once strained, a smooth, creamy liquid is the end result. If you’re considering switching to oat milk, here’s why it is an optimal choice.

1. Helps you avoid the most common allergens
Being free of dairy, oat milk already protects those who cannot properly digest lactose. However, it is also ideal for those who suffer from a nut or soy allergy. Since oats are also typically gluten-free, it’s a great alternative for people with strict dietary restrictions.

2. Helps lower cholesterol
Oat milk yields a similar calorie content to cow’s milk. However, it is incredibly high in fiber, as well as beta-glucan. Since beta-glucan effectively binds to cholesterol (specifically LDL or “bad” cholesterol) as it passes through the gut, regular consumption could reduce your risk of heart disease.

3. Supports optimal well-being
When you break down the nutrient content of oat milk, you will benefit in so many ways. For those who are vegan, for instance, just one cup of oat milk yields around ten percent of your daily iron intake. In turn, this will reduce your risk of anemia.

Commercial oat milk is also often enriched with calcium and vitamin D, supporting bone health. However, if you are going to purchase commercial varieties, be mindful of potential additives (as well as the sugar content). Overall, oat milk is said to boost immunity and supports a balanced diet.

4. Boosts skin health
Oat milk is nourishing for the skin. Based on its lipid and water content, oat milk offers moisturizing properties, removes impurities and helps eliminate dead skin cells. To combat acne, you can combine oat milk with raw honey. This face mask will leave your skin feeling fresh!

5. Provides relief after shaving
Whether you experience little red bumps or itchiness after shaving, oat milk can soothe your skin and provide nearly instant relief. In fact, many women take oat milk directly into the shower with them, as this beauty remedy doubles as an oddly luxurious body wash.

6. Tends to itchy scalps and dry hair
Speaking of showers, you can also apply oat milk to your hair, either as a rinse or as a leave-in conditioner. Just as oatmeal soothes dry, itchy skin, the same rules apply to your scalp. In turn, this will help you combat dandruff while you strengthen and nourish your hair.

So whether you are looking to clean-up your diet, improve your health or are in need of a new, all-natural beauty routine, oat milk has your back. To whip up your own batch, all you’ll need is a cup of rinsed steel-cut oats, approximately three cups of filtered water, and then for flavor, anything your heart desires (cinnamon, vanilla, sea salt, etc.).

They key here is to develop new healthy habits that support both your internal and external health. Utilizing the power of oat milk can act as the first step, as you develop more sustainable health and beauty habits. Once you get comfortable with a recipe you like, have fun with it!

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Healthy reasons you should be eating cucumber every day

Cucumbers abound in the summertime. As part of the squash family, once a plant takes off, you can get more cucumbers than you know what to do with. Besides being great for making pickles and putting on your eyes to relieve the puffiness, cucumbers have a lot of other uses.

They are vitamin and mineral powerhouses, containing vitamins C and K, magnesium, potassium and manganese. Their health benefits go beyond simple vitamins and minerals, though. Here are 5+ ways eating cucumbers benefit your body.

1. Hydration. Cucumbers are mainly made up of water, so Medical News Today says that snacking on them throughout the day during the summer is a great way to help your body stay hydrated. You can also make refreshing cucumber water by thinly slicing 1 English cucumber and placing it in a pitcher. Fill the pitcher with 1 quart of seltzer water and 1 quart of regular water. Let it sit in the refrigerator for two to four hours to infuse the cucumber into the water. Strain the cucumbers out and enjoy your drink.

2. Brain food. According to Huffington Post, cucumbers contain fisetin, which has “the ability to reduce the impact of age-related neurological diseases on brain function.”

3. Antioxidants. Healthline reminds people that cucumbers contain lots of antioxidants to help repair the damage free radicals do to your body. Enjoy cucumber salad by cutting up 2 English cucumbers and 1 medium onion. Mix 1/4 cup white vinegar, 1/4 cup water, 1 tablespoon sugar, 1 teaspoon salt and 1/2 teaspoon black pepper. Pour the mixture over the cucumbers and onion and mix thoroughly. Garnish it with chopped fresh dill.

4. Bone health. As you age, keeping your bones healthy becomes even more important. Medical News Today reports that cucumbers are an important source of vitamin K which is necessary to strong bones.

5. Anti-inflammatory. For those who suffer from arthritis or stiff joints, Huffington Post shares that cucumbers contain flavonoids which help reduce inflammation in the joints. You can enjoy some cucumber juice by peeling 1 1/2 pounds of cucumber and chunking them. Place them in a blender and puree them. Strain them twice to get just the juice out of the mush.
Add 1 cup of sugar, 3/4 cup lime juice, 4 1/2 cups water and 28 grams of grated ginger. Let it chill and then enjoy.

6. Weight loss. Cucumbers make great snacks if you’re trying to lose weight. With only 16 calories to one cup of cucumber, Healthlinerecommends keeping them around to snack on.

Because cucumbers are so healthy, find other creative ways to enjoy your cucumbers throughout the year.

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1 Week Diet Challenge To Lose 8 Kg’s Weight Naturally At Home!

It is frustrating when you are on weight loss journey and your calorie intake usually get reduced by cutting on extra calories from unhealthy foods and through exercise or workout routine. And then you started looking for some good tips and tricks to lose weight. While today there are many fitness centers that offer different weight loss methods, most of them will give you temporary weight loss with a big pinch in your pocket. Instead of choosing these programmes, you can lose weight at home naturally by following few changes in your diet and following a exercise routine. Scroll over to find an easy to follow 7-day diet programme which will not only help you to lose weight but also bring your body in shape :

Do’s And Don’ts of 7 Day Diet Programme:-

Ensure that you have a nutritious breakfast everyday as this is the most important meal of the day. Avoid soft drinks, processed food and caffeine as these foods are loaded with sugar. Do not follow any crash diet. Avoid eating heavy meals after 8 pm. Make a note of your weight before starting off with the diet to compare the difference at the end of day 7.

Benefits Of 7 Day Diet

First Day – Fruits

Keep the first day of your diet as all fruit day. You can eat as many fruits as want except bananas. Include fruits such as watermelons, papayas, apples, pineapples and any other fruit of your choice. Make sure that you eat only fruits in all your meals.

Second Day – Vegetables

The second day of your diet will be all vegetable day. You will need to start off your day with cooked potato so that the carbohydrates breakdown during the day. Include vegetables which are high in fibre content like beans, broccoli. Eat vegetables in forms of salads, soups, and steamed forms.

Third Day – Fruit And Vegetable

On the third day of your diet you will need to follow the diet which a combination of your 1st and 2nd day of diet. You are allowed to eat all kinds of fruits and vegetables of your choice. However avoid bananas and potatoes today.



Fourth Day – Milk And Banana

On the fourth of your diet, you are going to eat only bananas and milk. You can have as many as 10 bananas and 3 glasses of milk during the day.

Fifth Day – Feast

On the fifth day you are allowed to have lean meat today. Indulge in lean chicken or fish fillets and eat as many as 8 tomatoes. Increase the water intake from 12 glasses to 15 glasses to flush out uric acid that your body will produce today.

Sixth Day – Red Meat and Vegetables

Today you are allowed to consume red meat for your lunch. You can as many servings of vegetables as you want to have all through the day. You will start feel lighter today.

Seventh Day – Rice And Vegetables

On the last day of this diet, you are allowed to have rice for your lunch. Opt for brown rice and have it together with vegetables of your choice. You can also have 1 potato today. You are also allowed to drink fresh fruit or vegetables juices.

Your 7-day diet is complete, you will feel much lighter and by end of day 7, you would notice that there is a difference in your weight. This diet detoxifies your body naturally and allows you to eat foods in right quantities to keep you healthy.

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9 Effective Ways To Fight Inflammation

You have probably noticed how the area around a wound like a cut or a scrape gets swollen and red, haven’t you? This is inflammation, a body`s natural response to prevent an infection. This is the normal, good kind of inflammation.

On the other hand, there is also the bad kind- the chronic inflammation which is associated with a wide range of diseases, including diabetes, cancer, depression, and heart disease.

At this point, it is a well-known fact that the American diet and the consumption of processed foods leads to inflammation while whole foods like whole grains and fruits and veggies reduce it.  Inflammatory disease affects the entire body and interfering with the function of every organ, making it impossible to lose weight, for instance.

Interestingly enough, exercise can even lead to acute inflammation. This lasts for a very short time and it can be kept under control with the right diet.  On the other hand, poor diet, over-exercising, and stress are all associated with chronic inflammation.

9 Diet Tips To Fight Inflammation

1. Skinless Poultry, Fish, Eggs, Legumes

All of these are abundant and quality sources of unsaturated fats, protein, probiotics, calcium and vitamin D.  Make sure you don’t forget about fat-free Greek yogurt as well as all the nuts and seeds which are legumes.

2. Limit Red Meat

Limit your consumption of red meat, particularly sausage, bacon, and high-fat prime rib. Additionally, attempt to limit processed meats like hot dogs, salami, and bologna; all of which are pro-inflammatory and high in saturated fats.

3. Limit Refined Starches

White starches provide unhealthy energy and no or little nutrients. Both refined starches and added sugars cause inflammatory symptoms like weight gain and blood sugar levels.

4. Whole-grain Starches, Fruits, and Veggies

Whole grains foods are packed with nutrients and are not stripped of essential vitamins and minerals which maintain good health.

5. Limit Saturated Fat

Whole milk, cheese, red meat and butter should be limited to minimum.  We need a small amount of saturated fat, as excess of it triggers an inflammatory response.

6. Avoid Trans-fat

Trans-fats which are found in baked goods, chocolate- or yogurt-coated snacks, non-organic peanut butters, and flavored coffee creamers should be avoided at all costs.  They are associated with elevated bad cholesterol levels and decreased good cholesterol levels.

7. Monounsaturated and Omega-3 Fats

Healthy fats like those found in nuts, olive oil, and avocados neutralize inflammation and promote healthy weight loss. In addition, eating these fats is linked with a decreased risk of cancer and heart disease.

8. Supplementation

To reduce inflammation and lose weight easily and more effectively, consider getting the right amounts of minerals through supplementation.

9. Avoid over-exerting during exercising

Strenuous exercise is likely to damage the muscles or joints and lead to acute inflammation. To prevent these injuries, avoid overexertion and utilize proper technique during the workout.

Note that the key to fighting inflammation and losing weight effectively is creating right diet and exercise routine and sticking to it!

source: http://besthealthyguide.com/

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15 Best Blackberry Benefits

Health benefits of blackberry include better digestive health, strengthened immune defense, healthy functioning of the heart, prevention of cancer, and relief from endothelial dysfunction. Blackberry provides cognitive benefits and aids in enhancing memory, weight management, keeping the bones strong, skin care, improving vision, keeping disease-free eyes, and normal blood clotting. It may also serve as a valuable food during pregnancy owing to an impressive gamut of nutrients.

What Is Blackberry?

Blackberry is a delicious and versatile fruit, belonging to the Rubus genus in the Rosaceae family which also includes raspberry and dewberry. Native to the Northern temperate areas of the globe, blackberry has been honored [2] as the official fruit of the state of Alabama and is found copiously in North America and the Pacific coast. Ancient cultures perceived blackberry plant as a weed or a wild plant, yet its medicinal history goes back to more than 2000 years. History reveals the traditional usage of blackberry fruit, leaf, bark, and roots by the Romans and Greeks for healing numerous health conditions ranging from mild infections to venomous bites. In fact, during the 18th century, the Greek cure of using blackberry for treating gout was so influential in Europe that it was famously known as the ‘gout berry’. Recent scientific pieces of evidence have contributed extensively in unearthing the therapeutic potential of blackberries and their worldwide consumption.

Blackberry plant has a biennial erect or partially erect stem with sharp spikes and dark green leaves with clusters of pinkish-white blossoms. It yields a purple-black aggregate fruit which comprises of multiple smaller fleshy segments or drupelets. Blackberries have a fragile and smooth skin with a greenish core which lengthens nearly to the base of the berry. Immature blackberries are generally red or green and hard to touch and they later turn into black, soft, juicy, and glossy fruits on ripening.

Nutritional Value Of Blackberry

Blackberries are tasty and nutrient dense fruits which store a fine range of nourishing [4] components. Vitamins provided by blackberries include vitamin A, vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B6, folate, vitamin C (ascorbic acid), vitamin E (alpha-tocopherol), and vitamin K (phylloquinone). The mineral wealth of blackberries includes calcium, iron, magnesium, phosphorous, potassium, and zinc. Blackberries are also a good source of amino acids and essential dietary fiber, and they do not contain any harmful cholesterol.
Health Benefits Of Blackberry
Benefits [6] of blackberry provide respite in various health conditions that have been discussed as under:

Antioxidant Potential
Blackberries contain [7] a profuse amount of powerful [8] antioxidants which protect the body in multiple ways. Components such as phenolic acids, flavonoids, and flavonols, particularly anthocyanosides, present in blackberries work against the harmful oxygen free molecules and counteract their action. This protective radical scavenging activity protects the body from a range of diseases caused as consequence of oxidative damage which may be the underlying cause of many fatal conditions.

Anti-cancer Properties
Blackberry fruit is effective [9] against the development of cancer including lung cancer, colon cancer, and esophageal cancer. The micro-nutrients present in blackberries exert a chemo-preventive effect and prevent the proliferation of malignant cells. Various scientific studies conducted on blackberries have advocated this fact and have attributed its anti-cancer activity to the abundance of anthocyanins and other phytochemicals, such as ellagic acid and cyanidin-3-glucoside, which inhibit [4] tumor growth and metastasis.

Prevents Endothelial Dysfunction
Blackberries provide protection against the endothelial dysfunction which is characterized by an abnormal functioning of the inner lining of blood vessels. As suggested by scientific studies [11], they contain useful components such as cyanidin-3-O-glucoside, which fight the oxidative activity and help in normalizing multiple critical factors implicated in such conditions. It also helps in reducing DNA damage and guards against vascular failure.

Boosts Cognition
Blackberry also extends its beneficial effect in improving the cognitive functions of the body. Studies [12] have suggested that the polyphenolic components present in blackberries help slow down the age-related decline in motor and cognitive activity attributing to their super antioxidant power. Regular consumption of blackberries may prove useful in enhancing memory performance and improving behavioral and neuronal functions.

Improves Digestion
Blackberries are a source [4] of both insoluble and soluble fiber essential for the optimum functioning of the digestive system. Insoluble fiber in blackberries encourages easy and better absorption of water in the large intestine and adds bulk to the stools. This aids in regular bowel movements, freedom from constipation, and apt digestive health.

Healthy Heart
The richness of flavonols such as anthocyanins in blackberry makes it a heart-friendly fruit. Other useful components such as magnesium and fiber present in blackberries prevent the arteries from getting blocked and stimulate a smooth flow of blood. This reduces the risk of various heart diseases such as stroke and atherosclerosis and maintains cardiovascular health. Magnesium, in blackberries, also helps in regulating the blood pressure and prevents cardiac arrhythmia and irregular contraction.

Boosts Immunity
Blackberries help in improving the immune system of the body, due to the presence of phytoestrogens, vitamins, and minerals. Regular consumption of blackberries helps fight various pathogens and protects the body from infections and other fatal illnesses.

Weight Management
Attributing to very low amounts of sugar, blackberries assist in healthy weight management. Effective cleaning of the bowels owing to the fiber content in blackberries and very few amounts of calories make it an excellent snack during weight loss attempts.

Healthy Bones
Blackberry contains vital minerals such as magnesium and calcium, which are essential for maintaining healthy bones. Calcium strengthens the bones and magnesium facilitates the absorption of calcium and potassium into the body. In addition to this, phosphorus present in blackberry aids in the regulation of calcium, thus assisting in building strong [19] bones and also contributing to proper cellular functioning.

Skin Care
Blackberry can serve as a delicious aid in maintaining beautiful skin. It is packed with multiple skin-friendly nutrients like vitamin C, vitamin E, and other potent antioxidants. Vitamin E present in blackberry helps in maintaining the health of skin fats and prevents the skin from wrinkles. Apart from protecting the skin from oxidative damage, vitamin C, present in blackberry, is also responsible for the formation and strengthening of collagen structure which is the basis of connective tissue and thus aids in keeping the skin toned and tightened.

Improves Vision
Blackberry is useful for maintaining [21] healthy eyes. Regular consumption of blackberries helps in protecting the eyes from ultra-violet radiations, attributing to the presence of [22] lutein. Lutein forms a protective pigment called macula in the area behind the retina and prevents it from the damage caused by oxidative stress and high wavelength light radiations. Furthermore, anthocyanosides and vitamins present in blackberries enhance the vision and protect the eyes from various diseases such as macular degeneration, cataract, and night blindness.

Normal Blood Clotting
Blackberries contain a good amount [23] of vitamin K, which helps in normal clotting of blood. It also helps in preventing excessive bleeding from slight injuries and aids in healing wounds. Vitamin K present in blackberries is also essential for protein modification and plays an important role in protecting bones from osteoporosis.

Useful in Pregnancy
Blackberry is very beneficial for pregnant women. As a source of natural [25]folate, blackberry contributes to the optimum growth of the cells and tissues and helps reduce the risk of birth defects in babies. Folate is a critical nutrient required for better cellular functioning in all age groups. Vitamin C and other antioxidants help boost the disease-fighting power of the expectant mother, and the presence of essential minerals such as calcium, iron, magnesium, and phosphorus in blackberry strengthens bones and contributes to keeping her healthy. Besides, it has a refreshing taste which makes it a healthy option for a quick snack during pregnancy.

Culinary Use
Blackberry can be added [4] to fresh fruit salads, baked goods such as tarts, cakes, and pies or they can be used to prepare jellies or preserves. They can also be combined with other fruits to prepare fruit salsa which can be served with crisps and chips. Blackberry serves as a delicious topping over various desserts including ice creams as well. Blackberries are also used in the preparation of wines and are available in canned and dried form too.

Use Of Blackberry Leaves
Leaves of blackberry plant have been found effective in curing diarrhea and dysentery since early times, and have also been a topic of interest for modern research. This is attributed to the abundance of astringent tannins in the herb, which helps control such conditions in the digestive tract. Another benefit of astringent tannins in blackberry leaves is their healing effect on wounds. External application of tincture or infusion made from blackberry leaves helps in the constriction of blood vessels and cure small injuries. The astringent qualities of blackberry leaf may also prove useful in the soothing a sore throat and treating hemorrhoids.

How To Select & Store Blackberry?
Pick fresh, aromatic blackberries, devoid of any mushiness. Generally, perfectly ripe blackberries, which are ready to eat, have a deep black color, while the ones that are not fully ripe may have dark red or purple color. When buying blackberries packaged in a box, look for any visible stickiness between the blackberries. Blackberries sticking to one another or inclining to the container may indicate budding spoilage. Blackberries perish quickly and should ideally be consumed within 3-4 days of purchase. They may be kept in a shallow vessel without making multiple layers or they can be placed on one another and then refrigerated to avoid decay by covering the container with a loose plastic wrap. For further usage, blackberries may be frozen by arranging them in a baking tray with a rim, again in a single layer. Once they are frozen, they may be shifted to a zipper freezer bag, sealed, and put back into the freezer again. As these frozen berries may become soggy when defrosted, they may be apt for cooking purposes.

Side Effects Of Blackberry
If you are not allergic to berries, then blackberries are the fruit for you. However, some pieces of evidence have shown that the presence of tannins in blackberry may contribute to the development of tumors if consumed in high concentrations. The good news is that blackberry fruit has very small quantities of tannins which usually do show any detrimental effects.

Black tea leaf: Extra caution is advised regarding the intake of blackberry leaf tea or decoction. Consumption of large quantities of blackberry leaf tea elevates a number of tannins in the body tremendously and may cause stomach complications such as nausea and vomiting. Experts generally recommend the usage of milk in the preparation of blackberry leaf tea to neutralize the effect of tannins. People who are already suffering from cancer or have a previous history of such diseases should avoid the usage of tea made from blackberry leaves.

Blackberry root: Blackberry root is also a profuse source of tannins and is not recommended for individuals suffering from chronic gastrointestinal problems such as colitis.

Pregnancy and children: Pregnant and lactating mothers may eat blackberry fruit in normal amounts but should avoid the usage of blackberry leaf tea. Children under 24 months should not be given blackberry leaf tea. For older children and old people over the age of 65 years, it is recommended to consult a doctor for a correct prescription of the blackberry leaf tea.

Blackberry leaf may result in allergic reactions ranging from mild to severe. An opinion from a medical expert is always recommended to discuss an individual’s existing symptoms, correct dosage, and the potential risks before considering blackberry leaf tea for therapeutic purposes so that any undesirable conditions are avoided. In case you notice any allergic reactions post the consumption of blackberry or blackberry leaf tea, consult a healthcare professional immediately.

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12 Things That Will Happen If You Drink Apple Cider Vinegar Daily

Diluted raw Apple Cider Vinegar is a drink with many potential benefits and it has been used throughout history to treat a long list of health problems.

Here is 12 reasons why it’s worth drinking apple cider vinegar, also commonly known as ACV, daily for more energy, a better body and improving your health in general.

12 Health Benefits of Apple Cider Vinegar

1. Improved Digestion
Drinking apple cider vinegar in water can help to naturally improve your digestion. Take a tablespoon of ACV in a big glass of water around 15 minutes before a meal to stimulate digestive juices for better breakdown of your food.

It’s important to use raw, unpasteurized apple cider vinegar with the mother for this and all of the other health benefits listed below.

The mother is the cloudy strings of naturally occurring pectin and proteins that form during fermentation. Filtered and pasteurized vinegars will not have this and lack the enzymes and other nutritional properties in raw ACV that have such a positive effect on the digestive process.

Real apple cider vinegar, like this organic version I use, contains valuable minerals and trace elements, LDL cholesterol-lowering pectin, fat burning acetic acid, anti-viral malic acid, live enzymes, amino acids and many other beneficial nutrients.

When you drink apple cider vinegar regularly, ideally before each main meal, you digestion improves and you naturally begin assimilating more from your food. This can also reduce hunger and help with losing weight. More on this ahead.

2. Heartburn, Intestinal Problems and Constipation
Regular apple cider vinegar in water is believed to help correct low stomach acid conditions that leads to heartburn. Importantly, straight ACV is very strong and likely to be too powerful for heartburn sufferers, and especially those with ulcers, so make sure you dilute it well.

Apple pectin fiber, found in the mother of raw and unfiltered apple cider vinegar, soothes the entire gastrointestinal tract, helping to prevent stomach cramps, bloating and gas.

Apple cider vinegar can also be useful as a mild laxative to stimulate peristalsis in cases of occasional constipation. It should not have this effect if your bowel movements are already regular.

3. Prevent Candida and Normalize Intestinal Bacteria
ACV is full of beneficial acids which are believed to help improve the make up of your intestinal flora.

These include acetic acid and malic acid, which have antibacterial, antimicrobial and anti-fungal properties and can help control the spread of the candida fungus in your intestines, a common and debilitating problem with many people’s high sugar diets.

4. Strengthen Your Immune System
Your intestinal flora are a big part of your body’s immune system. It makes sense then that improving the conditions for the growth of friendly bacteria with apple cider vinegar can help improve your overall immunity.

The malic acid in ACV is also a strong antiviral, perhaps one of the reasons people often say they experience fewer colds when they take apple cider vinegar in water daily.

Additionally, raw and unfiltered apple cider vinegar is said to benefit your lymphatic system by helping to cleanse lymph nodes and break up mucus in the body. Over time this can relieve sinus congestion, reduce colds and alleviate allergies.

5. Regulate Blood Sugar and Aid in Diabetes
Apple cider vinegar is full of acetic acid which appears to slow down the digestion of simple carbohydrates, thus regulating blood sugar levels from the brief highs and longer lows of a high carb diet.

The anti-glycemic effect of ACV has been proven in several studies, including this one that concluded, “vinegar can significantly improve post-prandial insulin and sensitivity in insulin resistant subjects…thus, vinegar may possess physiological effects similar to acarbose or metformin (anti-diabetic drugs).

Further investigations to examine the efficacy of vinegar as an antidiabetic therapy are warranted.”

6. High Blood Pressure
Some animal studies have shown that apple cider vinegar may lower high blood pressure and there are many reports in online forums of using it for this purpose.

It’s possible that ACV increases nitric oxide production that helps relax blood vessels, or it may just have a generally beneficial effect on your cardiovascular system that, over time, naturally results in a lowering of high blood pressure.

7. Detoxification
Apple cider vinegar is a popular ingredient in detoxification protocols with good reason. Aside from all the other body cleansing benefits already listed, drinking diluted raw and unfiltered apple cider vinegar is believed to help detoxify and cleanse your liver.

One tablespoon of ACV in a large glass of water before each meal is often recommended as an effective dosage for daily detoxification. Some detoxifying methods may use larger doses, though it’s best to build up to these over time.

8. Weight Loss
Apple cider vinegar’s acetic acid has been shown in studies to suppress the accumulation of body fat and liver lipids. Its pectin content is also thought to slightly reduce your body’s ability to absorb fat.

When you have an apple cider vinegar drink before a meal, as well as improving digestion, it will usually reduce your hunger levels as well, which can only be beneficial for losing weight. Once again, 1 tablespoon in a large glass of water before each meal is the recommended dosage.

Raw ACV may well aid weight loss, but it would be better thought of as part of a larger body fat reduction plan. In all I’ve read on the subject, I believe the most effective first step is to reduce grain-based carbohydrates and eat more, not less, of the right type of foods.

9. Bad Breath
The natural acids in real apple cider vinegar, like acetic and malic acid, can reduce the bacteria in your mouth that cause bad breath.

Using apple cider vinegar for halitosis, you would make it a bit stronger than when drinking it. Add one tablespoon to a third of a cup of water and gargle it for around 20 seconds to minimize bad breath.

10. Skin Benefits
The page on apple cider vinegar as a skin treatment covered using ACV externally in detail, but drinking it regularly can have a very beneficial effect on your skin from the inside.

Apple cider vinegar balances your skin’s pH levels and has long been recommended as a skin tonic. It can also help treat dermatological conditions like acne, especially when used both internally and externally regularly.

11. Leg Cramps and Restless Leg Syndrome
Sipping on an apple cider vinegar drink can increase low potassium levels in your body, a suspect in nighttime leg cramps and restless leg syndrome.

Many people in health forums report positive results with regularly drinking ACV in water right before bed to prevent leg cramps and reduce restless leg syndrome.

12. Stamina and Energy
Improved stamina and energy are harder to measure subjectively, but raw, unpasteurized apple cider vinegar has long been considered a general health tonic and more energy and greater stamina are commonly reported when drinking it.

This may be a combination of all the other health benefits of ACV already listed. Or it could be due to the powerful alkalizing effect it has on your body when you drink apple cider vinegar daily.

Despite been acidic outside the body, ACV, like lemon water, is recognized as a premier alkalizing drink, which reduces acidosis in the body and has been reported to aid in recovering from a wide range of health conditions and diseases.

Drinking ACV to Improve Your Health

Drink apple cider vinegar like this daily for best results, ideally 15 minutes before each meal.

The starting dosage is 1 tablespoon in a big glass of water and you can slowly increase the dosage, a teaspoon at a time over several weeks, to 2 or even 3 tablespoons, if you find the increased dosage beneficial to your health.

Yes it does taste a little sour, but that’s a good thing. It’s important to train your taste buds to not expect everything to be sweet.

If you really can’t handle it at the start, then try it with a drop of natural stevia sweetener, but using sugar or commercial honey to sweeten it will only feed the intestinal problems that ACV is used to treat.

source

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11 Signs You’re Not Getting Enough Magnesium and 20 Foods to Fix It

Being a co-factor in more than 300 enzyme systems which take part in various biochemical reactions in the body, magnesium is more than necessary for our bodies to function properly.

Magnesium is involved in the processes of each nerve and muscle in the body, so magnesium deficiency leads to inability to control our muscles.  The role of this mineral in the body includes:

Active transport of calcium and potassium ions across cell membranes

• Blood glucose control
• Blood pressure regulation
• Synthesis (aka production) of DNA, RNA, and the antioxidant Glutathione
• Protein synthesis
• Energy production
• Structural development of bones

Magnesium Deficiency Symptoms

Early signs of magnesium deficiency include:

• nausea and vomiting
• fatigue
• weakness
• diarrhea
• loss of appetite
• dizziness

Symptoms of severe magnesium deficiency include:

• numbness, tingling, and muscle weakness
• seizures
• abnormal heart rhythms and coronary spasms
• muscles twitches, spasms, or cramps
• low blood pressure
• personality changes

Long-term Effects of Magnesium Deficiency

Lack of magnesium in our bodies is associated with some pretty dangerous health problems. It`s no wonder that these conditions, which are on the rise in the U.S, correlate with the significant decrease in magnesium of our food.

1. Hypertension and Cardiovascular Disease

The Athlerosclerosis Risk in Communities studied the risk factors for heart disease and serum magnesium levels in more than 14,000 African American and Caucasian people, aged 45 to 64, and then did a follow-up after 12 years. It was found that people with the highest serum magnesium levels were at 38 percent reduced risk of heart attack compared to those with the lowest.

2. Type 2 Diabetes

Low magnesium levels can lead to insulin resistance, which is the precursor to diabetes. What`s more, diabetes is associated with an increased loss of magnesium through the urine.  This not only worsens the deficiency, but affects function of insulin in the body too.

3. Osteoporosis

Magnesium is critical for the formation of bones, but it also affects osteoclasts and osteoblasts, the concentrations of the active form of vitamin D, and concentrations of parathyroid hormone. In other words,  magnesium is of utmost importance for bone mineral density, and when it is low, we are at an elevated risk of osteoporosis.

4. Migraines

Constriction of blood vessels and release of neurotransmitter linked with magnesium are one of the major headache-promoting factors.  It has been scientifically shown that migraine sufferers have low serum and tissue levels of magnesium.

Foods High in Magnesium

There are plenty of magnesium-rich foods which you can incorporate in your daily diet.  Legumes, nuts, seeds, whole grains, and green leafy veggies are the most magnesium-rich foods.

Foods with the Most Magnesium

1. Medium Banana (32mg)
2. Kidney Beans (35mg per half cup)
3. Instant Oatmeal (36mg per packet)
4. Plain, Low fat Yogurt (42mg per 8 ounces)
5. Brown Rice (42mg per half cup)
6. Baked Potato with skin (43mg per 3.5 ounce potato)
7. Avocado (44-55mg per 1 cup, cubed)
8. Edamame (52mg per half cup)
9. Black Beans (60mg per half cup)
10. Quinoa (63mg per half cup)
11. Oil Roasted Peanuts (63mg per quarter cup)
12. Dry roasted Cashews (74mg in 1 ounce)
13. Tempeh (77mg per half cup)
14. Swiss Chard (80mg per half cup, cooked)
15. Black Eyed Peas (80mg per half cup)
16. Spinach (83mg per half cup, cooked)
17. Dry roasted Almonds (80mg in 1 ounce)
18. Salmon (92mg per 2.5k ounce fillet)
19. Brazil Nuts (133mg per quarter cup)
20. Pumpking or Squash Seeds (317mg per quarter cup)

source: http://besthealthyguide.com

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How to Get Rid of Phlegm and Mucus in Chest & Throat (Instant Relief)

Phlegm is a thick viscous substance produced by the lungs in order to help get rid of the irritants that come with an infection. For instance, when you have bronchitis or similar infection, you produce phlegm to expel the bacteria, inflammatory cells, and the virus itself.

Therefore, it is critical to expel the phlegm before it accumulates to great extent. This can be quite tricky though, as the phlegm is especially stubborn guest.

The most common symptoms of phlegm include constant coughing; feeling slightly feverish, feeling weak, need to clear the throat, and difficulty breathing.

How to Get Rid of Phlegm

1. Lemons

Lemons are packed with vitamin C and potent antibacterial properties.  Vitamin C is an amazing immunity booster as it helps various immune system cells fight off infections.

There are two ways to use lemons to break up phlegm. The first one involves adding two teaspoons of lime juice and a tablespoon of honey to a glass of water and drinking it three times a day.

The second one involves sprinkling salt and pepper on a slice of lemon and sucking the lemon juice out. It is recommended to do this two times a day.

2. Honey

Honey is classified as a potent demulcent, a substance which relives the throat.  It also contains dextromethorphan, a substance which is widely used to treat respiratory tract infections.  Honey is highly versatile and it can be easily incorporated in your diet.

Add a tablespoon of honey to a glass of water and drink this solution a few times daily. Alternatively, add a pinch of black pepper to a tablespoon of honey. The honey will soothe the mucus membranes while the pepper with combat the infection.

3. Steam

Inhaling steam is definitely one of the most effective ways to break up phlegm. Having steam in the respiratory system makes the phlegm more liquid, which means that it makes it easier to eliminate.  It is recommended to take a ten-minute hot shower, making sure you keep the bathroom closed in order to keep the steam in.

Another option is to boil water and pour it in a basin. Cover the head with a towel and inhale the steam for a few minutes. Do this a few times daily.

4. Salt Water

Salt water serves as potent antibacterial agent which fights off inflammation and relaxes the throat.  To benefit the most from it, gargle a ¼ teaspoon of salt in a glass of warm water.  Rinse and repeat the procedure a few times daily.

Additional tips:

• Drink plenty of water to hydrate the immune system and let it work its job
• Drink warm liquids, such as tea, a chicken soup or something in between
• Drink a teaspoon of apple cider vinegar
• Eat spicy foods
• Avoid dairy
• Stop smoking
• Hum to yourself when you can

source: http://besthealthyguide.com

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What Eating a Banana and an Avocado Every Day Can Do to Your Body

Both bananas and avocados are powerhouse fruits, containing large amount of vitamins and minerals. They are known for their wide range of health benefits, but not long ago scientists have revealed yet another- their ability to prevent heart attacks.

The study was done at the University of Alabama and published in journal JCI Insight. As a matter of fact, the researchers revealed that eating a banana and an avocado daily protects against heart disease, specifically against atherosclerosis or hardening of the arteries.

In addition, it might also reduce the risk of arterial blockages, which often seek surgery.  The potassium content in these fruits relieves huge part of the burden, the study points out.  The animal study also revealed that it reduces vascular calcification, one of the complications of cardiovascular disease and kidney disease. When you eat foods containing potassium, symptoms like pliable arteries are alleviated, particularly the stiffness seen as precursor to cardiovascular disease.

Calcification and What It Means for Your Arteries

Calcification is an accumulation of calcium in the tissues, organs, or blood vessels.  According to Difference Between:

“Arteriosclerosis is a defect occurring in the artery (blood vessels carrying oxygenated blood) walls. It refers to hardening of the normally flexible walls due to loss of elasticity of the arterial musculature. When young, the arteries are flexible due to the presence of a protein called elastin.

As age advances, there is loss of this elastin causing thickening of the arterial walls. Atherosclerosis is another condition that refers to the deposition of fat plaques and cholesterol globules within the arteries causing narrowing of the lumen of the arteries.”

As the scientists explained,  vascular smooth muscle cells, or VSMCs, lead to vascular calcification in atherosclerosis and  “Arterial stiffness has become an independent predictor of cardiovascular morbidity and mortality, representing an important health problem for the nation as a whole.”

This research suggests that vascular calcification could be a more significant contributing factor to aortic stiffening that it was thought earlier. As a matter of fact, a 2009 study is titled  “Vascular calcification: the killer of patients with chronic kidney disease.” It noted:

“Previously considered a passive, unregulated, and degenerative process occurring in the arterial media, vascular calcification has now been demonstrated to be a highly regulated process of osteochondrogenic differentiation of vascular cells.”

Magnesium and Potassium: Interrelationships in Regard to Health

The National Academy of Sciences investigated the role of various nutrients, including magnesium, and observed:

“Magnesium has been called ‘nature’s physiological calcium channel blocker.’ During magnesium depletion, intracellular calcium rises. Since calcium plays an important role in skeletal and smooth muscle contraction, a state of magnesium depletion may result in muscle cramps, hypertension, and coronary and cerebral vasospasms.

Magnesium depletion is found in a number of diseases of cardiovascular and neuromuscular function, in malabsorption syndromes, in diabetes mellitus, in renal wasting syndromes, and in alcoholism.”

Symptoms of low magnesium include irregular heart rhythms, anxiety, eye twitches, unexplained fatigue, and muscle spasms. It has been scientifically shown that problems like osteoporosis and asthma might also occur, along with symptoms that indicated potassium deficiency.

Bananas: An Example of the Adage ‘You Are What You Eat’

Bananas have a robust nutritional profile! When eating this fruit, it is important to watch you sugar intake, as it is packed with sugar ( natural fructose).  But, the potassium content is more than good for you. Here are some of the reasons to choose small banana as a snack option:

• Bananas help balance blood sugar levels as they don’t raise your glycemic index
• Unripe bananas are beneficial for people with insulin sensitivity as they contain 15 to 30 grams of digestive-resistant starch
• Eating bananas helps maintain a healthy blood pressure level
• High-potassium foods like bananas can help lower the risk of developing kidney stones

Avocados: Impressive Nutritional Profile

Avocados provide amazing nutrients which positively affect every part of the body, particularly the arteries and the heart. Some of them include vitamin C, vitamin K, folate, and fiber.  To see how much you need to provide you with the optimal amounts. Nutrition Data gives data on the major nutrients one avocado contains and the percentage of daily values:

• Fiber- 54%
• Folate 41%
• Vitamin C-33%
• Vitamin B6-26%
• Vitamin K- 53%
• Magnesium-15%
• Potasisum-28%
• Pantothenic acid-28%

source: http://besthealthyguide.com/

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7 sneaky signs you have an unhealthy gut & how to begin healing

Gut bacteria can be either one of the best allies in getting healthy or the worst enemies. Did you know that their makeup heavily depends on what and how you eat?

Recent studies keep on exploring the relation between gut bacteria and other important aspects of the human health. The conclusion is that changing the gut can go a long way in changing your life!

Not All Gut Bacteria Are Created Equal

There are more than 100 trillion cells of gut bacteria and they have a tremendous effect on our heath. However, not all gut bacteria are created equal.  The good ones boost immunity, produce vitamins and improve digestion, while the bad bacteria may lead to indigestion, skin problems, and mental issues.

Are Your Gut Bacteria Imbalanced?

We should start by explaining how one could tell that their gut bacteria are imbalanced. This is not an easy thing to do, such as taking a thermometer and finding out if you have a fever. However, there are a few warning signs that indicate that your gut bacteria are out of whack. Check them out!

1. Digestive Issues

Digestive problems are the first thing that comes to mind when thinking of the negative effects of imbalanced gut bacteria. While doctors typically prescribed drugs or antacids to manage the problem, these medications fail to address the root cause.  You might have an unhealthy and imbalanced gut if you experience symptoms like gas, bloating, diarrhea, constipation, acid reflux, irritable bowel disease, or irritable bowel syndrome.

2. Mental Issues

The gut health has a tremendous impact on the health of your brain. It has been scientifically shown that gut bacteria manufacture neurotransmitters, so this doesn’t come as surprise though.  Some of the signs that indicate an unhealthy gut include brain fog, anxiety, depression, autism, and OCD.

3. Vitamin and Mineral Deficiency

A healthy gut is of utmost importance when it comes to the production and synthesis of vitamins and minerals. When the gut bacteria are imbalanced, the body finds it more difficult to get enough of the needed vitamins and minerals like vitamin B7, vitamin B12, vitamin D, vitamin K, and magnesium.

4. Antibiotics

As long as used properly, antibiotics are one of the best innovations of modern medicine. However, improper use may lead to a wide range of gut issues.  Many doctors sue them on factory-farmed animals and viral infections, which is completely useless. Antibiotics remove the bad bacteria, but wipe out many good bacteria at the same time.  It has been scientifically shown that good bacteria removed by antibiotics don’t repopulate without your assistance.

5. Chronic Stress

Stress can make you anxious,  increase blood pressure levels, and even damage the gut.  Unfortunately, stress is very difficult to avoid these days! This is not the key problem though, as the bigger problem arises when you leave it untreated for too long. Chronic, unmanaged stress increases cortisol levels and compromises gut function. Those who have been stressed for the past few months or years are very likely to have an imbalanced gut.

6. Skin Conditions

Contrary to popular belief, symptoms of a condition don’t always appear at the same spot as the condition.  As in the case with skin conditions, they are often caused by an unhealthy gut.  If you suffer from conditions like rosacea, psoriasis, eczema or acne, it is very likely that you have an unhealthy gut.

7. Autoimmune Diseases

More and more studies link autoimmune diseases to unhealthy and imbalanced guts. If you are dealing with conditions like inflammatory bowel disease, rheumatoid arthritis and Hashimoto`s, the chances are your gut is out of whack.

How to Balance Your Gut Bacteria in 4 Simple Steps

1. Avoid Toxins

The most important step towards balancing gut bacteria is to avoid toxic foods like unhealthy oils, grains, sugars, and conventional grain fed dairy. Watch out for the modern toxins such as antibiotics, pesticides, and NSAIDs, too.

2. Eat Fermented Foods

Fermented foods like sauerkraut, kimchi, kefir, lacto-fermented fruits and veggies, non-pasteurized cheese, and non-pasteurized yogurt, are an excellent source of good gut bacteria.

3. Take Probiotic Supplements

In addition to eating fermented foods, taking probiotic supplements is yet another good idea.  Here are a few tips on how to choose the right supplement:

• Avoid ‘bargain bin’ prices
• Klaire Labs and Jarrow are two reputable brands
• Choose potent supplements ( at least 8 billion/ dose)
• Look for those that contain strains of Bifidobacterium and Lactobacillus

4. Manage Stress

Stress management is one of the best ways to improve your gut health! Do something that works for your and stick with it, such as practicing yoga, meditation, dancing, jogging, deep breathing, or anything else.  Of course, make sure you get at least  8 hours of sleep every night.

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How To Get a Deep Piriformis Stretch With These 12 Exercises

Lower back pain is extremely common problem these days and can be caused by a wide plethora of causes. Constriction of the piriformis muscle is not something that people would think of, but it happens to be one of the primary causes very often.

This muscle is located behind the gluteus maximus and it connects the spine to the top of the femur. If it gets pulled, spasms, tightens, or becomes inflamed, an effective stretch can alleviate the pain.

What is the Piriformis?

The piriformis muscle is located behind the largest muscle in the body, which makes it difficult to get to.  It covers the sciatic nerve and it allows us to move the foot, upper leg, and hip outward from the body.

What Causes Piriformis Syndrome?

This term was coined in 1947 and it was not identified as specific problem at that time. But since then, lower back pain caused by an impinged piriformis has been classified as a true condition, accounting for 6-8% of the lower back pain cases.

Tingling, numbness, and pain can occurs if this muscle puts pressure on the sciatic nerve. The pain is typically manifested as shooting pain in the back, hip, buttocks, and legs.

What a Healthy Piriformis Can Do For You

“Here is a way to feel the piriformis muscle at work. Stand with your feet together, your knees bent and your butt stuck out a little. Put your hands on your butt and draw your knees apart slightly. Your piriformis muscle should be working beneath your big gluteal muscles,” writes Core Walking.

A healthy piriformis reduces the risk for sciatica, keeps you mobile and flexible, and allows you to perform simple activities like running and dancing.

How To Get a Deep Piriformis Stretch With These 12 Exercises

1. Supine Piriformis Stretches

Instructions:

• Lie on the back, put the hand on the same side of the knee, and keep the other on the raised level
• Raise the knee toward the shoulder and then cross the calf across the body
• Hold for five seconds before releasing
• Repeat the procedure with the other leg

2. Standing Piriformis Stretch

Instructions:

• Stand with the back against the wall and then walk the feet forward
• Place the knees over the ankles and then lower the hips 45 degrees toward the floor
• Raise the right foot off the floor and place it outside of the ankle on the left knee
• Lean forward and lower the chest toward the knees
• Hold for 30-60 seconds
• Switch legs and repeat

3. Outer Hip Piriformis Stretch

Instructions:

• Lie on the back with the right knee bent
• Pull the knee over to the left side using the left hand
• Hold for a few seconds, repeat three times, and stretch three times daily

4. Long Adductor (Groin) Stretch

Instructions:

• Sit on the floor and stretch the legs out
• Tilt forwards at the hips and put the hands next to each other
• Lean forward and drop the elbows to the floor
• Hold for a few seconds and then release

5. Short Adductor ( Inner Thigh) Muscle Stretch)

Instructions:

• Sit on the floor and place the soles of the feet together
• Apply pressure to the knees using your elbows
• For deeper stretch, lean forward and keep the back straight
• Hold the position for half a minute and then release
• Repeat a few times in a row and stretch three times daily

6. Muscle Energy Technique

Instructions:

• Lie on the belly and bend one leg
• Rotate the bent leg outwards as far as possible
• Apply gentle pressure to the piriformis from side to side for a few seconds

7. Resistance Band Abduction

Instructions:

• Stand with the end of the band tied around the right ankle and the other attached to a fixed object
• Move the right leg out to the side
• Return the leg back to the center
• Repeat 15 times and work your way up to 2 sets of 20 repetitions

8. Side Lying Clam Exercise

Instructions:

• Lie on the side with the hip to be stretched on top
• Bend the knees and place them forward, keeping the feet in line with the spine
• Raise the top knee away from the bottom one, keeping the ankles together
• Go back to the original position
• Repeat 15 times a day

9. Hip Extension Exercise

Instructions:

• Sit on the floor on all fours with the shoulders over the hands
• Raise the knee off the floor, keeping the knee bent
• Lower the leg, repeat 15 times, and work your way up to 2 sets of 20 repetitions

10. Supine Piriformis Side Stretch

Instructions:

• Lie on the floor, lift the affected leg and put that foot outside the opposite knee
• Pull the knee of the bent leg across the midline with the opposite hand or a towel
• Hold for half a minute and then go back to the original position
• Switch legs and repeat

11. Buttocks Stretch for the Piriformis Muscle

Instructions:

• Sit on all fours, put the affected foot across the trunk of the body
• Extend the non-affected leg, keeping the pelvis straight
• Scoot the hips backwards towards the floor and lean forward
• Hold the stretch for half a minute, go back to the original position, and do a set of three stretches

12. Seated Stretch

Instructions:

• Sit on the floor and cross the right leg over the left knee
• Bend forwards and keep the back straight
• Hold for a minute and then repeat the procedure on the opposite side
• Don’t Overstretch

“A gentle stretch relaxes the muscles, letting them release and grow longer. But too intense a stretch can actually create an inflammatory response…meaning your body is trying to repair damage. Any time you cause pain, you actually cause tissue damage,” warns Best Health Mag.

source: http://besthealthyguide.com

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These 3 Mineral Waters Can Remove Aluminum from the Brain

The prevalence of neurological diseases associated with aluminum toxicity is constantly on the rise, primarily due to the fact that the brain barrier is not longer able to prevent aluminum to get into our gray matter.  Consequently, aluminum builds up and remains in the tissue without rapid cellular turnover.

Apoptosis is a term used to describe cell death which occurs within the body, excluding the cancer cells. These cells keep multiplying and colonizing into tumors unless the process of apoptosis is introduced through chemical compounds, natural or synthetic.

Aluminum reaches toxic levels as time passes by and accumulates in tissues like the brain, heart, and the bone matter.  The brain and the nervous system is where diseases like MS, Parkinson`s and Alzheimer`s manifest, including the autistic disorders.

Many aluminum toxins in the environment

Aluminum is present virtually anywhere in our environment, from cookware, foil and beverage containers to sunscreens, antiperspirants, and cosmetics.  In addition to this, aluminum is found in all vaccines.  Injecting it bypasses the chance of elimination through normal channels, which causes it to get carried into the brain, adding to their built up toxicity loads.

According to Dr. Chris Exley, PhD, the period from the early 20th century to now is the ‘age of aluminum’.  While many claim that aluminum is harmless as it is the most prevalent mineral on the planet, experts like Dr. Exley have gone a long way in proving its toxicity.

Before this period, aluminum remained in the ground that hadn’t been mined.  According to Dr. Exley, the increase of neurological diseases is closely related to the aluminum mining that happens these days.

Dr. Chris Exley’s Message to the 2011 Vaccine Safety Conference

The major goal of this conference was to help vaccinated kids improve their neurological damage. The irony is that it involves silica, the second most abundant mineral in earth. Dr. Exley has put autistic children on a form of silica called silicic acid with amazing results.

Silicic acid is oxygenated silica and is the best way to get silica into the gut and the brain matter where it attaches to the aluminum molecules and flushes them out through the urine.

Dr. Exley used a mineral water called called Spritzer on autistic children and it was found that the aluminum levels were lower by 50-70% in all of the subjects.  In the 15 AD patients involved, 8 of them no longer deteriorated and 3 exhibited cognitive increase. Although coconut oil works better for reversing AD, mineral waters high in silicic will prevent it by reducing aluminum toxicity.

Mineral waters can penetrate blood-brain barrier

Apart from Spritzer, which is quite high in silicic acid, Fiji and Volvic are pretty much good options, too. Fiji has the highest concentration of ionic suspended silica and is the cheapest!  Additionally, People`s Chemist Shane Ellison analyzed a few different water bottles and found that Fiji water bottles are free or BPA!

The protocol is to drunk a 1.5 little bottle of water a day for at least five days. Higher levels of aluminum toxicity require more water.  Silica mineral waters can go a long way in preventing dementia.  Feel free to use them along with cold pressed coconut oil to stop the development of Alzheimer`s or reverse the symptoms.

More About Silica

Silica promotes collagen elasticity of all connecting tissues in the body, which in turn improves flexibility and reduces pains. It has been shown to prevent arterial plaque, too.

It is vital for keeping healthy cardiovascular system and healthy bones, making it critical anti-aging mineral.  Good sources of this mineral include cucumbers, diatomaceous earth powder, and horsetail. The problem with these three sources is that they do not have the ionic suspension of silicic acid present in the mineral waters.

source: http://besthealthyguide.com/

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