CBD for Sleep

There are many ways of improving sleep. You can try acupuncture, cryotherapy, prolotherapy, vibration treatment, compression, magnets, foam rolling, electrostimulation, photobiomodulation, PEMF therapy, inversion, enzymes, and magnesium, just to name a few.

A vital and effective device you have for physical and mental healing is sleep. Getting your "8 hours" is vital to overall health. But for some, sleep is a luxury.

In this article, you'll learn the damaging effects of inadequate sleep, how your endocannabinoid system (ECS) is associated with your formula, and how to sustain your ECS with good food, natural herbs, and supplements.

Impacts of Sleep Starvation

In this age of social media, fast communication, and the rapid growth of modern technology, instant gratification tops our needs. Sleep usually takes a backseat to our jobs, a night out with pals, scrolling through Instagram feeds and completing late-night workout sessions.

For people who understand the importance of rest and recovery, achieving regular, adequate rest can be a problem. Many enlist the help of sleeping aids and cross their fingers.

At the center of what can affect your ability to go to sleep and stay asleep are nerves and anxiety. Additionally, inadequate sleep pushes your body and mind creating anxiety and tension.

When there is lack of sleep, you also shed your general feeling of balance in your personal life, career, and social life. Sleep starvation has been shown in research studies to cause a host of negative health risks, including:

• Impaired brain function
• Greater risk of weight problems and diabetic issues
• Enhanced pro-inflammatory cytokines, which harm immune system, muscle recovery and repair
• Decreased growth hormone, raised cortisol (hormonal anxiety agent) secretion
• Discrepancies in the autonomic nervous system, comparable to overtrained professional athletes
• Increased pain sensitivity

 

There are also negative effects on athletic efficiency, including decreased:

• Sub-maximal strength
• Running performance
• Glycogen availability in muscles
• Time to fatigue
• Isokinetic torque
• Respiratory minute volume
• Distance covered
• Sprint times

It's clear to see that with lack of sleep, you're preventing your body's essential processes from healing and reinforcing peak performance for short and long-lasting wellness.

How Your Endocannabinoid System Functions

Across your brain, organs, connective tissues, glands, and your immune cells is a complex system referred to as the endocannabinoid system (ECS). The primary feature of the ECS is to maintain a state of homeostasis and balance.

A chemical-signaling system that detects interruptions or certain input from your surroundings, your ECS reacts by launching substances within your body known as endocannabinoids (endo significance developed from within).

To illustrate just how these endocannabinoids operate in your body, visualize you are hiking in the forest on a lovely day and halt to snap a photo. You hold your phone out in front of you when a big black bear decides to photobomb the picture. Your body is promptly swamped with stress and anxiety hormones as part of its fight or flight reaction.

As you come one-on-one with this hazard, your body temperature level rapidly boosts, adrenaline courses with your veins, blood rushes to your limbs, pupils dilate, all of your power stores relocate away from digestion, and your body leaves its state of leisure, instead going into a state of protection and defense-- which has been hardwired right into your nerve system for thousands of years. You are now prepared to avoid ending up being bear food at all costs.

When you escape (presuming you are fit and also have actually been training for this specific situation), your body identifies the hazard is no longer existing and also starts to release endocannabinoids that bind to receptors located in virtually every cell in your body, launching an excitatory or relaxatory result on different body organs and physical systems. At this point, your body returns back to its healthy state of leisure, recovery, and growth. Your ECS begins to launch hormonal agents and other natural chemicals to gradually lower your heart rate, calm your nerves, and restore feelings of safety and security as you go back to your normal state.

Can you see how critical your ECS is to preparing your body for R&R?

Assuming you are fueling your body with healthy nutrients and you aren't exposed to constant stress and anxiety or swelling, your ECS should do its work with relative ease. When this isn't the situation, ECS deficiencies cause everything from migraine headaches to fibromyalgia to IBS and other relevant conditions with similar biochemical and pathophysiological patterns.

Your ECS aids your body in harmonizing or regulating stress, anxiety to discomfort administration, hormone manufacturing, appetite, bone growth, fertility, memory, and (you guessed it) sleep. While the word "cannabinoid" may conjure up "marijuana," you don't need Mary Jane to ensure a maximized ECS.

How to Assist Your Endocannabinoid System 

There are a ton of natural methods to support your ECS, like special foods and supplements and avoiding specific ECS-disrupting compounds.

As an example, omega 6:3 proportions are an issue for most individuals, with a perfect ratio being 1:1. (The regular omega 6:3 proportion of a Western dieter can be as much as 40:1!) A healthy omega 6:3 ratio has actually been revealed to boost the activity of the ECS. Also, with such high omega-6 intake in the typical American diet plan, omega-3 fatty acids are required to balance the ratio and also make sure to correct ECS function. Good resources of omega-3s include fatty fish, grass-fed meat, and pastured eggs. Hemp seeds, hemp oil, flax seeds, flax oil, chia seeds, walnuts, or fish oil supplement are excellent options as well.

Chocolate is also similar to cannabinoids, with darker chocolates or raw cacao having the greatest benefits. Compounds within cacao can boost endocannabinoid levels by hindering their breakdown. Tea Plant, or camelia sinensis, likewise contains a substance that prevents the malfunction of endocannabinoids. Black pepper, lemon balm, hops, cloves, oregano, and even cinnamon consist of terpene beta-caryophyllene, an all-natural careful agonist of the cannabinoid receptor 2 (CB2). Turmeric extract also raises endocannabinoid degrees.

 

More important than what you should take in, is what you should prevent. Chemicals are known ECS disruptors. (Include this to the ever-growing checklist of reasons to eat organic.) Phthalates, frequently utilized in personal care products as well as plastics, are known hormone disruptors that may contribute to certain types of cancers cells, reproductive toxicity, sperm damages, altered genital advancement in boys, inability to conceive, testicular dysgenesis, weight problems, endocrine system problems, and also fibroids ... and regrettably, they are additionally understood to obstruct cannabinoid receptors. Alcohol, when used in modest to high quantities, can also harm your ECS.

To summarize: Go for a 1:1 omega-6 to 3 proportion; eat mostly animal sources of omega-3s; include black pepper, lemon balm, cloves, oregano, cinnamon, as well as turmeric extract to your diet plan whenever feasible; eat chocolate or cacao; avoid chemicals and even phthalates, and take alcohol moderately to sustain your ECS.

Nature's Most Perfect Endocannabinoid System-Supporting Molecule

Absolutely nothing works for your ECS like cannabidiol (CBD) oil. There are two distinct mechanisms or paths of activity through which CBD evokes its positive effects towards enhancing sleep, decreasing anxiety, enhancing your state of mind, and minimizing discomfort and excess swelling so you can relax and recoup. 

The initial path is with the optimization of the ECS via indirect stimulation of the cannabinoid receptors. The second path is through serotonergic paths, as research is providing CBD to be an agonist of the serotonin receptor. 

The ECS consists of 2 receptors known as CB1 and also CB2. Remarkably, CBD itself does not straight-bind to either of these receptors. Instead, it permits the main endocannabinoids (anandamide) to remain at cannabinoid receptor sites for longer time periods, therefore raising its effect on the body. CBD does this by preventing the manufacturing of the FAAH enzyme, which is responsible for the breakdown of anandamide.

One interesting research result showed that after 14 days of CBD management, anti-anxiety responses were seen to persistent unpredictable stress (CUS).

When it comes to the serotonergic path, CBD was discovered to act as a moderate agonist at the 5-HT1a receptor (serotonin), binding in a similar fashion as serotonin. CBD had the ability to eliminate pain-induced anxiety-like habits specifically through 5-HT1a receptor-mediated systems. This particular study displayed the anti-anxiety effect of CBD to be mediated by 5-HT receptors as well as not CB1 cannabinoid receptors as demonstrated in previous models.

 So How Does This All Connect to Sleep?

Stress and anxiety are the biggest issues that cause sleep problems and sleep-related issues, and while the details on just how CBD improves sleep is not completely recognized, its impacts on decreasing anxiousness and learned fear are attributed at the very least partly to arbitration by serotonin receptors and indirect action through cannabinoid receptors using extended binding as well as activity of endocannabinoid. CBD has been shown to substantially decrease anxiety along with cognitive disability and discomfort in speech efficiency.

Recap

• Achieving deep, corrective sleep is most easily acquired by streamlining your life and daily routines.
• Complicating your supplement protocols or overanalyzing your nighttime techniques to improve sleep can be counterproductive for hitting the hay much faster, deeper, and also longer.
• When it comes to deep, restorative sleep, absolutely nothing is better than CBD Oils. They are a complete game-changer for reducing tension and anxiety, managing excess swelling, improving focus and state of mind, and getting deeper rest.
• Using full-spectrum CBD oil is important due to the fact that it includes not only cannabis oil, but also a range of other plant compounds from the hemp plant with other effective cannabinoids, plant terpenes, and crucial oils, resulting in higher general health and wellness benefits than CBD in its isolated state.

For more wellness tips visit our blog.

source https://www.nutrav.com/blogs/news/cbd-for-sleep

How to Defy Skin Aging

If you are on an anti-aging journey and are interested in looking and feeling your best, you know healthy food and lifestyle go a long way to improving and maintaining a youthful appearance. But living in extremes isn't healthy either. If you have a history of high-carb diet, drinking, and smoking and try to balance it with excessive amounts of exercise and time outdoors, you aren't benefiting your skin. Even doing triathlons won't help.

There's good news. There are ways to restore that youthful glow. In this article, we'll review some ultra-smart hacks to restore your youthful appearance and prevent aging, wrinkly, and dry skin that comes from unhealthy living.

Causes of Skin Damage

Skin aging occurs both inside and outside your body, and if you live an active lifestyle, you are most likely experiencing both because of swelling and free radicals.  

Inner aging, called intrinsic aging, describes changes in the skin that take place due most often to genetics. Outer aging, called extrinsic aging, comes from a long list of factors such as:

• Excessive sunlight exposure
• Overconsumption of sugar or processed foods
• Stress and anxiety
• Not enough rest
• Chemical or toxic substance direct exposure
• Lack of sufficient protein
• Fat and also veggie consumption
• Alcohol abuse
• Cigarette smoking
• Dehydration
• Too much exercise

Extrinsic aging also affects intrinsic aging, making it doubly important to address.   

The low-grade inflammation from both of these aging elements creates free radicals, which draw electrons from molecules and change the chemical structures and functions of cells. Even if you're on an anti-inflammatory diet regimen and limiting your extreme workout as well as enabling ample rest and recuperation, you still need to increase protection from extrinsic causes.

Sunlight Damage

The sunlight gives off UVA and UVB radiation that reaches the planet's surface. UVB radiation is soaked up in the outer skin by particles that can be converted into vitamin D in your body. Adequate amounts of vitamin D is necessary for bone health, mood, immune performance, and even fertility. Vitamin D deficiency has links to cancer and other chronic conditions, including musculoskeletal disorders, high blood pressure, diabetes, autoimmune conditions, and even cardiovascular disease.

UVB radiation creates sunburns, while UVA radiation passes much deeper into the skin to cause DNA damage. If you have excessive UV radiation exposure, cells will be damaged to the point of dying.

Constant sun exposure triggers dark spots. When melanocyte cells between the outer and inner skin are exposed to UV rays, they produce a dark substance called melanin that works as all-natural sunlight security that soaks up UV rays. 

UV radiation additionally harms collagen and elastin, speeding up skin aging. Collagen is the main protein that holds skin and connective tissue. Elastin is a protein located in any type of flexible tissue and helps skin return to its original structure after stretching. 

UV direct exposure harms the collagen, making it firmer, which weakens the skin's structure. Excessive sunlight also accelerates loss of collagen by up to 20%. Excessive UV direct exposure influences elastin too, triggering an irregular accumulation of elastin and the enzyme metalloproteinase. Usually, this enzyme helps sun-damaged skin recoup by creating and reforming collagen; however, excessive quantities minimize their performance and leads to the collagen breaking down, causing wrinkles.

Unsafe Chemicals

Here are four unsafe chemicals you likely enter into contact with every day: 

1. UV Blockers

In your attempt to shield yourself from  sunlight damage, you need to be mindful about which sunblock you buy. Numerous chemical UV blockers (octocrylene, octyl methoxycinnamate, or benzophenone-3) become unstable with UV radiation and also create higher production of reactive oxygen than what is naturally generated. Oxybenzone, or benzophenone-3, also disrupts the endocrine and leads to shorter adolescence, low sperm, and infertility problems in both sexes. PBSA results in DNA damage in human skin cells when in contact with UV rays.

2. Parabens

Parabens are preservatives in makeup, face washes, creams, deodorant, and shampoo that help against mold, yeast, and bacteria. Parabens disrupt the endocrine that stimulates estrogen and have actually been discovered in breast cancer tissue. They may also affect male reproduction 

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

SLS is used as a detergent as well as a surfactant. It separates particles to produce a lather and makes it more effective on your body or hair. SLS is a recognized skin irritant that remains in skin tissue numerous days after application. Although a direct cancer link hasn't been shown, it is made using well-known health hazards and integrates with other chemicals like triethanolamine to create nitrosamine carcinogens. These detergents likewise rids the skin of natural oils your body needs to aid in guarding skin and maintaining needed moisture.

4. Scents

Scents are improperly regulated, and many compounds used to produce a fragrance aren't indicated on the product. Numerous fragrances examined are understood to cause allergic contact dermatitis. Phthalates are often included in scents and not noted on the products, even though they are well known endocrine disruptors.

Nutrition and How It Relates to Skin Health

Glucose is a primary fuel source for skin cells and is essential for the outermost skin layer. It gives carbs foundations for healthy proteins and lipids that make up outer skin. Problems in the guideline of sugar metabolic rate and also insulin signaling (as is seen in diabetic issues) significantly influence skin framework. They can trigger blisters, sores and impair your body's ability to recover from wounds. To put it simply, too much glucose and too little glucose are both problems. Here is how you can regulate it.

Amino acids from healthy proteins and food supplements are crucial for the manufacturing of all skin structures, even the outer layer. Amino acids, on their own or mixed together, aid in collagen production. Supplements may enhance the production of collagen you naturally lose as you age, helping you combat wrinkling and drooping skin.

Lipids (fatty acids) are needed to produce the outer layer of your skin, as well as for skin cell differentiation, skin cell membrane layers, and for absorbing lipid-soluble nutrients. Essential fatty acid (linoleic acid as well as α-linolenic acid) deficiency leads to flaky skin and skin water loss. Therefore, omega-3 and omega-6 polyunsaturated fatty acids are important to the regular function and look of skin, to maintain your skin hydration, and to have a plumper, youthful look. Maintain doses of fish oil every other day if you don't regularly eat fish.

Your food intake and its influence on skin disease has been researched, and results vary. In one example, Japanese females who intake more total fat had more skin elasticity, while a higher consumption of saturated fat and also eco-friendly, green and yellow veggies reduced the signs of crow's feet around the eyes. Research on skin wrinkling of older adults living in sun-exposed locations shows a high consumption of vegetables, beans as well as olive oil to be safe for the body, whereas a high consumption of meat, dairy products and butter have adverse effects.

Research on middle-aged women in the US showed higher linoleic acid and vitamin C and a reduction in fats and carbs led to better skin. And those battling acne who have low glycemic diet regimens seem to have less acne along with reduced inflammation and smaller sweat glands.

The majority of the info you'll find on nourishment and skin health and wellness concentrate on deficiencies due to a need for healthy proteins, fats, vitamins, and minerals. This is particularly important to remember when undergoing chronic dieting.

Ideal Nutrients for Glowing Skin

Many nutrients play important roles in maintaining healthy skin. If you have intestine or autoimmune problems, getting a handle on them first is essential for boosting skin health. 

Vitamin A influences almost every facet of skin function. It promotes cell cycles, thickens and promotes the dermis, hinders sebaceous gland activity, and also suppresses androgen formation, making it an asset in fighting acne and aging. Dry, rough skin is a typical indicator of a lack of vitamin A, and it is often used topically in treating skin. Good sources are cod liver oil, liver and pastured cream, butter, and chicken eggs.

Omega-3 fatty acids are powerful anti-inflammatories, and provide optimum nutritional consumption while stabilizing the proportion of omega-3 to omega-6 fats in your diet, which is crucial for skin wellness. High omega-3 intake helps reduce the negative effects of the sun, and anti-inflammatory characteristics reduce inflammation with acne, psoriasis and even rosacea. Scientific results show it improves skin and reduces scaling. Coldwater fish like salmon, sardines, mackerel, and tuna are your best sources for omega-3, or you can take fish supplements.  

Zinc plays an important function in protein synthesis, cellular division, wound recovery, and immune performance. Studies reveal that zinc minimizes acne as effectively as antibiotics and aids with injury healing, and reduces UV damage while also being anti-inflammatory. Zinc is found in organ meat, red meat, shellfish, and pumpkin seeds, or you can purchase supplements.

Vitamin C is a vital antioxidant that prevents UV-induced photodamage. Consuming Vit C leads to better-looking skin while fighting wrinkles and reducing dry skin. It encourages collagen production and can boost collagen protein synthesis to encourage skin repair. Vitamin C supplements, either topical or oral, fight oxidative damage in proteins that comes from aging and UV exposure. Good sources of Vitamin C are bell peppers, citrus, dark leafy greens, and broccoli.  

Selenium is a vital trace element that is commonly low in the body. It is essential to the antioxidant function of glutathione that guards your body from free radicals and cell damage. Some results show it can even reduce the risk of skin cancer. Selenium aids in the absorption of Vitamin E and increases the antioxidant function of nutrients while protecting cell membranes. It can be found in foods like Brazil nuts, seafood, organ meat, and poultry.

Astaxanthin works as a natural sunscreen in marine plants and is a red pigment carotenoid that can be consumed with wild salmon or krill. It can also be supplemented. It is a potent antioxidant that is even stronger than Vitamin E, CoQ10, Vitamin C, and green tea. This safeguards your cells from damaging oxidation that brings about aging. Research shows that astaxanthin prevents UVA-induced DNA damage in skin cells and protects against skin sagging from UVA radiation exposure. 6 mg per day orally with 2 ml topical application improves skin wrinkles, age spots, elasticity, texture, and skin moisture.

Luckily, fish oil supplements with a plant-rich diet solve most of the above issues.

Biohacks For Extra Lovely Skin.

Along with a diet plan, there are many other methods for enhancing your skin's appearance without relying on chemicals, botox, or surgical procedures.

Facial Massage Therapy

Face massages help minimize anxiousness and negative state of mind and release muscle tension that can create forehead wrinkles. It also aids with sinus drainage and lymphatic vessel stimulation.

Put a dime-sized portion of facial oil on the palm of your hands to evenly distribute it across your fingers and palms. Add face serum to increase its absorption and enhance the advantages. Begin at your temple, pressing your fingers in between your brows and moving up and away from your forehead, repeating this process with a blend of gentle and firm pressure. Then move to your cheeks, moving fingers from the center of your face to your ears. Start your outside motions under your eyes. Repeat it multiple times before moving down your cheeks to your jawline. End with your neck, massaging with vertical strokes from your collarbones to your jawline.

Face Exercises

There are around fifty muscles in your face, and exercising them often will offer you the exact same firming and toning benefits as muscular body tissues, while tightening sagging skin and decreasing the appearance of wrinkles.

The following exercises strengthen the muscles around your forehead and eyes to smooth out creases and brighten your look.

1.     Place your index fingers about a centimeter above the eyebrows over the center of your eyes. Apply gentle pressure. Shut your eyes while trying to raise your eyebrows up against your fingers. Repeat the process ten times.
2.     Make "peace signs" with your fingers and place your index finger at the outer edge of your eyebrows and the middle finger at the start of the eyebrows. Move your fingers backward and forwards while flexing the muscle areas simultaneously. Do three collections of 10.
3.     Close your eyes and raise your eyebrows with your index fingers. Keep your eyes shut while lifting and stretching your eyelids, and then hold them for ten seconds. Repeat ten times.

 

Mouth Exercises

 

These exercises reinforce the muscles around the jaw and mouth and offer you better face control.

1.     Smile big while pushing your fingers against your cheeks, holding them in position. Shut your lips halfway and hold for 10 secs. Then close your lips totally for ten secs, utilizing your fingers to resist each activity.
2.     Hold your mouth, teeth, and lips shut, and open your teeth as high and low as you can while ensuring your lips are shut. Slowly move your lower jaw forward and hold for 5 secs, and then return the jaw to the original position. Repeat five times.

Brush Dry Skin

Dry skin cleaning normally scrubs the skin to get rid of dead skin cells, in addition to clearing out oil, dirt, and deposits from pores that contribute to dull, dry, congested skin. The gentle pressure and movement of the bristles may also boost lymph circulation to delicately detoxify the body. Dry skin cleaning helps reduce cellulite by boosting blood circulation to the skin.

Start at your feet, brushing upwards with long, smooth strokes, always moving towards the center of your body. Do the same process with your arms, belly, and back.

Infrared Light

Red and near-infrared light therapy stimulates healthy growth of skin cells, protects you from skin damage, and assists with recovery from acne. It also boosts collagen, smooths creases, enhances tone, reduces scars and stretch marks, and helps against psoriasis and herpes skin conditions.

GHK-Cu Peptide

GHK-Cu is a naturally occurring tri-peptide that decreases significantly with age. It has several organic functions like collagen synthesis, encouraging the movement of immune cells to wounds. It also boosts antioxidant and anti-inflammatory qualities and blood vessel growth. In cosmetic items, it improves skin elasticity and firmness, reduces creases, decreases skin inflammation, and lowers photodamage as well as hyperpigmentation. 

Cryotherapy

Theoretically, cryotherapy tightens blood vessels and pushes out excess fluid that causes pain and swelling. After the session, your body rearranges blood, oxygen, and nutrients that is believed to speed up cellular regrowth and healing. This may reduce swelling, clear up skin problems, and increase collagen production to reduce the appearance of wrinkles and cellulite. To start the process, take a chilly shower.

Although the above hacks will improve your skin, a daily skin treatment regimen is the basis for your skin's wellness and keeping it clean, nourished, and hydrated. It works for both women and men. Here's how to do it.

The Daily Skin Treatment Routine

Along with all of the ways in which you can sustain and even enhance skin wellness, it's vitally important to keep an everyday skincare regimen that uses high-quality ingredients found in nature.

Cleanse

For the ladies: cleaning any makeup off prior to a workout prevents pore-clogging materials from entering your skin, leading to irritation and acne outbreaks as you sweat. Cleansing also reduces bacteria and toxins on your skin, preventing irritability and outbreaks. 

For the men: Cleansing is something you can do after shaving or a shower. Obviously, it is essential to try to find products without unsafe chemicals, such as parabens, sodium lauryl sulfate, or phthalates and unnatural scents. 

Nourish

Due to the fact that your skin is out in the open, the right nutrients and antioxidants combat aging. There are several potent organic extracts and products that will do this. Look for blends that work with your individual skin treatment demands.

Moisturize

After cleansing, you'll want to stabilize the skin and restore oils and moisturizing elements that were washed away. Antioxidant-rich seed oils calm and liquify the skin without obstructing pores that lead to acne.

Eat Healthy

What you consume can reflect on your skin. Eating an unhealthy diet filled with sugar and junk food can cause skin issues like acne to occur. Make sure to eat your fruits and veggies, and to get an extra boost of nutrients, take supplements. NutraV supplements are made with clean ingredients to make sure you don’t get any side effects. Check out NutraV supplements here.

source https://www.nutrav.com/blogs/news/how-to-defy-skin-aging

Resistant Starch and What It Can Do for You

Eating starch may not seem like a good idea when dieting. Though it's true that certain foods like sweet potatoes, white rice, and carrots are great once a week, other foods like healthy fats, veggies, and protein are what you should prioritize in your diet. But, one carb can improve your gut biome. It's called resistant starch. In this article we'll talk about this type of starch, how to eat it, and how it helps your body.

WHAT IS RESISTANT STARCH?

Resistant starch resists digestion. In other words, it travels through your system without being broken down. The enzymes found within your small intestine typically convert starches into sugar, but resistant starch isn't digested at all.

Resistant starch works as a prebiotic, the food your gut bacteria eats. Good bacteria eat the starch as it passes through your system and creates butyric acid that provides energy to the cells in your GI tract. Grass-fed butter is a strong source of butyrate.

THE TYPES OF RESISTANT STARCH

There are four types of resistant starch:

•         RS1: Found in the outer lining of seeds, legumes, grains, and nuts.
•         RS2: Found in green bananas and uncooked potatoes.
•         RS3: This starch becomes resistant when cooked and cooled. Examples are white potatoes and white rice.
•         RS4: Man-made starch found in processed foods. Examples of it are polydextrin. Though some are man-made, not all are bad. Resistant dextrin, for example, helps with insulin resistance in females suffering from type 2 diabetes.

THE BENEFITS OF RESISTANT STARCH

Resistant starch also has benefits beyond feeding your good bacteria:

Defends Against Digestive Tract Cancer

It can rid your gut of precancerous cells and shrink cancerous lesions in your bowel. Research completed in 2013 showed positive results in mice, alleviating the quantity and volume of lesions that lead to cancer of the colon while increasing a beneficial anti-inflammatory protein (IL-10).

Minimizes Insulin Protection

Since the starch isn't digested, your insulin doesn't rise as it would with other starches. Research in 2012 showed overweight men who ate 15-30 grams of this starch each day for four weeks had a boost in insulin sensitivity. Low insulin resistance means reduced chances of having type 2 diabetes, metabolic syndrome, heart disease, and severe weight gain.

Burns Body Fat While Suppressing Cravings

Resistant starch helps with weight control. One research study discovered that women eating pancakes with resistant starch plus additional protein actually burned fat compared to another group of women eating pancakes with non-resistant starch. Other research has shown that starch makes you feel full, leading to less food cravings.

Enhances Rest

A 2017 experiment found that rodents that were given prebiotics have improved non-REM sleep (the corrective phase) compared to rodents that didn't have them.

HOW TO INTRODUCE STARCH INTO YOUR DIET

When you begin your journey, add just one tablespoon of raw white potato starch a day and increase the amount gradually into whatever you feel is right. Don't worry about the extra carbohydrates-- carbs from resistant starch is keto-friendly because it bypasses digestive function, and isn't broken down like regular carbs.

Not all results are guaranteed. Some react well to this starch, and others don't. In addition to bloating, other issues can pop up, like joint pain. The results vary based on the individual. In general, it takes about a month and a half for your body to adjust to it.

You will have gas and bloating at first, but having your gut examined by a doctor is advised if it goes on longer than two weeks. You could have an imbalance of bacteria in your gut, which often happens when taking antibiotics or eating industrial meat.

Your doctor can look at your gastrointestinal pathogen composition or your bacteria's genetic sequence. Many times, probiotics are the cure.

BEST SOURCES OF RESISTANT STARCH

Try some of these options. Keep in mind that it's good to experiment a bit with each to understand how your body reacts to resistant starch.

Raw Potato Carbohydrate

Bob's Red Mill Potato Starch is a good brand. Don't prepare it – just mix it with lukewarm or cool water or in your smoothie.

Prepared and Cooked White Rice

The rice could be warmed up again without damaging its resistance.

Green Bananas or Uncooked Plantains

Be sure they are green. They won't taste great, but they have the most amount of resistant starch.

Resistant starch is definitely great for you. Do you know what else would be amazing to add to your diet? NutraV supplements, made with clean ingredients that work to target underlying causes of any health issue. Shop NutraV supplements here.

source https://www.nutrav.com/blogs/news/resistant-starch-and-what-it-can-do-for-you

Why Pau D’Arco is a “Wonder Drug”

Pau D’Arco (Tabebuia avellanedae/Tabebuia impetiginosa) also known as Red Lapacho, is a canopy tree native to the Amazon rainforest and other areas in South America (Castellanos). It is a broadleaf evergreen tree that grows up to 125 ft in height with it’s wood being extremely hard which makes it resistant to decay. The inner bark is what is actually used for medicinal purposes (“Complementary and Alternative Medicine”).            

Pau D’Arco has been known to be a “miraculous” cure for cancer and tumors. Traditionally it has been used locally to treat bacterial and fungal conditions, fever, syphilis, malaria, trypanosomiasis, bladder, and stomach disorders through ingestion of the inner bark of the tree (Castellanos).

The two main bioactive ingredients of Tabebuia impetiginosa include lepachol and β-lapachone. In vitro and in vivo studies show the antibacterial, anti-inflammatory, antidepressant, and anticancer properties. Despite this, human studies conducted are limited and safety for treating cancer using Pau D’Arco remains unclear (“Pau D'arco.”).

Benefits and Uses

As mentioned before, Pau D’Arco has multiple uses traditionally, that has given this botanical drug its name as a ‘wonder drug’ in Brazil and Argentina (Castellanos).

The prominent uses include:

1. Cancer Treatment
   1. β-lapachone is considered as the main antitumor compound and causes apoptosis, or cell death, of tumor cells (Lee, J.I.).
2. Infections
   1. Despite the mechanism being unclear, T. avellanedae bark was found to be actively fighting against fungal strains by inhibiting their growth (Portillo).
3. Inflammation (natural response to infection)
   1. In a study that observed Taheebo, which is the purple inner bark of Tabebuia avellanedae tree, it was found that taheebo led to anti-inflammatory effects as it inhibited inflammation by 30-50% compared with the control (Lee, Mu Hong).

Side-effects

There are no severe side effects from Pau D’Arco but some minor effects include (“Pau D'arco.”):

1. Nausea
2. Vomiting
3. Urine discoloration

While human studies are limited, in animal studies, anemia and reproductive abnormalities were also reported.

Additionally, it has been noted that Pau D’Arco could interfere with blood thinning (antiplatelet) drugs such as aspirin, clopidogrel, and warfarin (“Complementary and Alternative Medicine”). This is because of it’s slow blood clotting properties which basically means that bleeding will take a while to stop. And with blood thinning drugs, this effect could be worsened, which is not ideal if one is going under any sort of surgical procedure (Wong). 

 

Due to limited research, it is also important to keep in mind that it should not be given to children, pregnant women, or nursing mothers (Wong).

Dosage

Pau D’Arco is available in many forms, including

• Capsules
• Tablets
• Dried bark tea
• Bark powder
• Alcohol based extract (dissolving bark in alcohol)

With limited guidelines, most supplements are sold in 500 - 550 mg dosages. With the bark itself, it's hard to estimate dosage but to be safe, take no more than one teaspoon of dried pau d’arco powder with one cup of hot water and strain the tea before drinking (Wong). 

It is important to keep in mind that dosage is dependent on individual needs and body, so make sure that you follow the suggested dosage given in the supplement bottle and for liquid forms, due to more active compounds in them, make sure to test smaller doses first.

Conclusion

In general, Pau D’Arco is a botanical supplement from the inner bark of a tree originating in the Amazon and areas of South America.

It is known for its positive effects for infections, as an anti-inflammatory and a cancer treatment supplement.

Even though effectiveness on humans remains unknown, the limited studies so far do show promise. Regardless, doses should be watched for and keep in mind not to take it while taking blood thinning drugs.

 

Work Cited

Castellanos, J. Rubén Gómez, et al. “Red Lapacho (Tabebuia Impetiginosa)—A Global Ethnopharmacological Commodity?” Journal of Ethnopharmacology, vol. 121, no. 1, 2009, pp. 1–13., doi:10.1016/j.jep.2008.10.004.

“Complementary and Alternative Medicine - Penn State Hershey Medical Center - Penn State Hershey Medical Center.” Penn State Hershey Health Information Library, pennstatehershey.adam.com/content.aspx?productid=107.

Lee, J.I., et al. “β-LAPACHONE INDUCES GROWTH INHIBITION AND APOPTOSIS IN BLADDER CANCER CELLS BY MODULATION OF BCL-2 FAMILY AND ACTIVATION OF CASPASES.” Experimental Oncology, vol. 28, no. 1, 2006, pp. 30–35.

Lee, Mu Hong, et al. “Analgesic and Anti-Inflammatory Effects in Animal Models of an Ethanolic Extract of Taheebo, the Inner Bark of Tabebuia Avellanedae.” Molecular Medicine Reports, vol. 6, no. 4, 2012, pp. 791–796., doi:10.3892/mmr.2012.989.

“Pau D'arco.” Memorial Sloan Kettering Cancer Center, 2020, www.mskcc.org/cancer-care/integrative-medicine/herbs/pau-d-arco.

Portillo, Aida, et al. “Antifungal Activity of Paraguayan Plants Used in Traditional Medicine.” Journal of Ethnopharmacology, vol. 76, no. 1, 2001, pp. 93–98., doi:10.1016/s0378-8741(01)00214-8.

Wong, Cathy. The Health Benefits of Pau D'Arco. www.verywellhealth.com/what-is-pau-darco-89494.

source https://www.nutrav.com/blogs/news/why-pau-d-arco-is-a-wonder-drug

What is artemisinin?

“Artemisinin is a potent therapeutic substance found in sweet wormwood”

Artemisinin is a therapeutic substance found in sweet wormwood (Artemisia annua L.). that was used to treat malaria in traditional Chinese medicine for over 2000 years. When Chinese was experimenting with thousands of herbal extracts’ ability to treat malaria during the Vietnamese war, they found that the extract from the sweet wormwood leaves showed some promising result. [1]

Later this discovery was published after the war and artemisinin-derived medicine is widely used as an anti-malarial drug in the world. As malarial parasites started to develop resistant toward hydroxychloroquine and chloroquine, WHO recommended artemisinin derived drugs in combination with traditional drugs to be used to treat malaria patients. but its therapeutic abilities are being reemphasized as new efficacies of the substance is being discovered. 

Artemisinin efficacies

“Artemisinin can bolster your immune system, fight cancer, treat malaria and more”

• Most well-known Antimalarial Effect
  • Artemisinin is one of the best antimalarial substance that was ever discovered. WHO strongly recommends using artemisinin derived drugs to be used to treat malaria in combination with other traditional antimalarial drugs such as quinine, hydroxychloroquine, and chloroquine.
  • Artemisinin reacts with heme and iron which is highly abundant in the malaria parasite ( falciparum). The reaction is known to produce free radicals which lead to the death of the parasite only. [2]
• Antiviral effect 
  • Promising antiviral effects of artemisinin and its derivatives are being added by researchers [3]
  • HCMV (human cytomegalovirus)
    • Problem: This virus is also known as beta-herpesvirus. HCMV is a very common virus prevalence in 55-100% according to the British Society for immunology. Although negligible in a healthy host, it can be severe or even fatal to immunocompromised individuals or newborns. Many HCMV patients with severe symptoms are treated with current anticytomegaloviral drugs. However, these drugs are limited by toxicity, low efficiency with oral administration, and drug resistance.
    • Artemisinin: Similar effects found on malarial parasites were observed in HCMV. Researchers have shown that artemisinin and its derivatives have an antiviral effect even on GCV-resistant HCMV opening a new way for HCMV treatment [4][5].
  • All subfamilies of Herpesviruses (ɑ, β, and 𝛾)
    • These viruses are also known as Epstein-Barr virus, herpes simplex virus 1, human herpesvirus 6A. Studies are showing a promising inhibitory effect on these viruses with artemisinin and artesunate. [6]
  • Hepatitis B Virus (HBV)
    • Symptoms: There are two types of Hepatitis B Virus infections: acute and chronic. Acute infection is most likely to go away when the body heals itself, but the chronic infection may need lifelong treatment. Without the treatment, it might lead to cirrhosis, liver cancer, liver failure, and other conditions in kidneys or blood vessels. It is due to a lack of ability to fight off the diseases.
    • Despite the availability of an effective vaccine against HBV, the treatment of already infected patients has yet been fully developed. The current treatment of HBV with lamivudine shows toxicity and drug-resistance in some strains of HBV. Among many natural substances tested, artesunate (artemisinin derivative) has shown the most promising result. Although not as effective as current lamivudine treatment in test tubes, due to its high oral-bioavailability and non-toxic characteristic, it is a good candidate for synergetic treatment with the current method. [7]
  • Hepatitis C Virus (HCV)
    • Current drugs for HCV treatment also possess the same problem as HBV drugs. Artemisinin and its derivative artesunate have been tested for its efficacy in inhibiting HCV and show promising results. One of the studies shows 65% inhibition of HCV and even higher with another substance that exists in our body, hemin. [8]

• Anticancer effect
  • Artemisinin’s anticancer properties have come into the limelight of the medical community. It shows anticancer properties against various types of cancer cell lines including pancreatic cancer cells, retinoblastoma, leukemia, and more. There are numerous modes that artemisinin kills cancer cells. One is similar to the antimalarial effect. Cancer cells generally express a high level of iron and increased metabolism of heme which are known as targets for artemisinin. Moreover, it interacts with the cell system and makes the cancer cells to kill itself (apoptosis). There was a report of a few cases where the treatment of artesunate (artemisinin derivative) showing a significant reduction of tumor cells and in some cases complete clearances. [9][10][11] 

• Immunoregulatory Effect
  • Our immune system protects our body from outside pathogens through an inflammatory response. However, constant on-status of the inflammatory response can attack our own cells leading to various diseases such as type 1 diabetes, rheumatoid arthritis, and organ transplant rejection. Having an anti-inflammatory effect can help these various autoimmune diseases. Artemisinin down-regulates chemicals in cells that activate our immune system. This immunosuppressive activity prevents our immune systems from attacking our own cells. [12][13]

 

Resistance to artemisinin?

“There haven’t been any artemisinin-resistance reported”

Every drug that is injected or orally administrated is eventually secreted outside of our body, but it varies hugely by drugs. The time it takes for half of the drug entered the human bloodstream to be secreted is called the half-life. Compare to many other drugs, the half-life of artemisinin is extremely short. In a day or two, most of the artemisinin will be gone from our bloodstream. For parasites or viruses to develop resistance to drugs, it should be exposed to the drug for certain periods, but artemisinin would be already gone. That is why while malaria easily gained resistance to traditional anti-malarial drugs but haven’t acquired it on artemisinin yet. [2]

 

Is it dangerous? 

 “Toxicity of artemisinin is extreme low despites its efficacy”

Artemisinin and its derivatives are approved and recommended by the WHO. Side effects of artemisinin are mostly negligible unless exposed to a high dose for a long period. Artemisinin is currently widely used as an antimalarial drug and has undergone clinical trials with tens of thousands of patients. There are only a few reports of toxicity. Most of the side-effects were transient after stop administering artemisinin and other neurotoxic symptoms were concluded to be unrelated with the artemisinin. [2][14][15]

source https://www.nutrav.com/blogs/news/what-is-artemisinin

Which Fats are Good For You? A Comprehensive Guide

For years, people have strongly believed that consuming fat causes obesity, and damages the heart. Due to a campaign from candy makers back in the 1960s, saturated fat was promoted as the culprit, not sugar, and this caused people to keep to high-sugar, low-fat diets, thinking it was the smarter choice. But in reality it made people put on pounds. 

Recent studies have proven these claims are false. The truth is, fat is needed to help you stay fit and productivel. Fat feeds your mind, keeps your body full, and balances your hormones, among other benefits - but not all fats are the same.

Let's find out more about the science behind fats.

WHAT IS FAT

The majority of the fats you eat are composed of triglycerides-- molecules formed of glycerol and fatty acids. There are many forms of body fats, and they work differently. It all depends on the chemical makeup.

Fat molecules have large bodies and lean tails, and the tail's size relates to how the body fat is processed.

Fat stability (how well it spoils and develops free radicals in your system) additionally defines what good and bad fat is.

Types of dietary fats include saturated fats, monounsaturated fats, polyunsaturated fats, and trans fats. We'll cover each of these fats below and explain which is best for you.

THE BENEFITS OF FAT

Monounsaturated, saturated, and polyunsaturated fats are good for your mind and body. Let's look at the benefits of good fats.

THEY BOOST YOUR BRAIN

The brain is 60% fat – fattier than any other part of the body. It needs really healthy fats to be able to work at its best. Essential fatty acids—the excess fats you only get from foods—are responsible for our brain’s growth and development.

THEY KEEP YOUR WEIGHT DOWN

Low-carb diets help you slim down a lot faster. When you consume fat without a lot of carbs, you instruct your body to burn fat for energy rather than sugar (aka sweets). This process is referred to as ketosis, and it can help you drop considerable weight quickly.

Fat brings another metabolic advantage: it blocks the release of the hormone insulin - the hormone that manages your fat storage. The more insulin you have, the more fat you store.

THEY CREATE CELL MEMBRANES AND MAKES HORMONES

Excess fats keep cells healthy. Fat is a part of a cell's protective outer covering, consisting of two layers: the lipid bilayer, in particular, works as a gatekeeper to what enters or leaves a cell.

Body fat also builds the sex hormones testosterone and estrogen. When you are low on fat, your hormones are off. Women who drop too much weight may stop having periods because fat produces the estrogen needed to maintain fertility. And fat also releases leptin that prevents overeating by telling your brain you're full.

THEY ARE A HAPPY DRUG

When you feel full and have better sugar regulation, you won't suffer from being "hangry." Fat can influence your mood. In one experiment, mice who ate a diet high in fat were less depressed after only two days, and the effects lasted for eight weeks. A second experiment showed that eating fish high in fatty acids also decreases depression.

YOU FEEL FULL LONGER

Excess fat is very filling. If you eat it, you won't eat as frequently or as much. By stabilizing your blood sugar, fat helps you get through the day without constant cravings. When eating a slice of bread, you will feel more hungry during the day and may switch to something sugary to satisfy any immediate cravings. But food rich in fat like salmon and veggies and even butter make you feel more satisfied, keeping your hunger at bay until dinner.

THEY BOOST NUTRIENT ABSORPTION

Vitamins like A, E, D, and K, are fat-soluble and require fat when being absorbed into your body. Good fats help the vitamins travel through our blood and into our liver and our stored body fat, for the time when we need them later.

HELPFUL FOR YOUR HEART

For many years, the high-carb, low-fat diet was considered good for pulmonary health, but people still put on the pounds and heart disease was still on the rise. Lots of carbs without fat raises blood sugar, leading to coronary artery disease. Omega-3s can prevent heart complications. 

GOOD FATS:

Some healthy fats to keep in mind are:

•         Grass-fed meat
•         High-quality dark chocolate
•         MCT oil and coconut oil
•         Grass-fed butter
•         Avocado
•         Extra-virgin olive oil
•         Pastured egg yolk

WHAT ABOUT SATURATED FATS?

Fats suffered bad press back in the 1960s when Ancel Keys claimed it gave rise to heart issue. You're most likely accustomed to the idea that butter, red meat, and egg yolks increase cholesterol, which can block the arteries, and obstruct blood flow to the heart. Research later showed that Keys manipulated the analysis to demonize fat. Later studies revealed that saturated fat doesn't elevate cholesterol. Saturated fat is still trying to clear its reputation as an artery-clogger.

The truth is, saturated fat is incredibly stable, and the chances of it being oxidized are low. Oxidized fats make your body grow older faster, create swelling, and make weak cell membrane layers. All this ups your chance of heart disease, cancer, and stroke.

Grass-fed butter is one of the best sources of saturated fat. It's packed with antioxidants, fat-soluble vitamins, and fatty acids like conjugated linoleic acid and butyrate that burns away fat while improving your gut microbiome and brain health.

MONOUNSATURATED FATS

Monounsaturated fat is next in line with saturated fat. If you look at monounsaturated fats' structure, there is only one binding site open where a free radical can oxidize the fat. Monounsaturated fats turn into a fluid in lukewarm temperatures, while saturated fats stay solid. Eating both are important.

The more prevalent monounsaturated fat is oleic acid, which increases your lifespan and guards your heart.

Foods that are high in monounsaturated fat are:

•         Olives
•         Avocados
•         Eggs
•         Almonds
•         Organic pork

POLYUNSATURATED FATS

Polyunsaturated fats aren't stable and oxidized easily, which causes inflammation. And they have multiple binding sites, making them susceptible to damage.

Consuming too much leads to poorer health. They are found in oils like canola, corn, cottonseed, peanut, safflower, soybean, and sunflower. Lower-quality oils are also genetically-modified and use toxic solvents.

We would be oversimplifying things by saying all oils are a problem. The deciding factors are what you eat and how much. Two important types of fats are polyunsaturated. Both omega-3 and omega-6 are unstable, but they're critical to your survival. Your body can't make these excess fats by itself-- you need to receive them through the foods you eat. And not all omegas work the same: Omega-6s are inflammatory, while omega-3s are not.

OMEGA-3 FATTY ACIDS

Omega-3 fats are in salmon, sardines, anchovies, grass-fed beef, leafy greens, and egg yolks just to name a few. Seed sources include flaxseeds and chia seeds, but plants, in general, aren't a good source.

Omega-3s

These omegas come in three types:

EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are long-chain fats that come from animals. Fish oil has both EPA and DHA and they benefit each other. And both are required by women who breastfeed to develop healthy brains in babies.  

ALA (alpha-linolenic acid) is a short-chain omega 3 from plants that animals can't use. Since animals can't use it, their bodies convert it to DHA. To get the best source of omega 3's, get it from animals.

Omega-6

These omegas come from the oils listed above, as well as in poultry, nuts, and seeds. Just a small amount strengthens your brain, helps with muscle development, and keeps blood sugar levels flat. At the same time, too much can cause inflammation. Linolenic acid is the most well-known form of Omega-6s, which the body converts into arachidonic acid that are inflammatory.

THE PERFECT BALANCE

Without the right balance of both omegas, they begin to compete. To hit the right balance, Americans need to keep an eye on reducing omega-6s and eating more omega-3s. Shoot for a ratio of 1:1, but you may need to adjust that with even more omega-3's. Many Americans are eating at a ratio of 12 omega 6s to :1 omega 3, and some are even higher, all due to the Western diet.

Other popular foods like poultry, nuts, and seeds, are high in omega-6, so plan your diet carefully.

It's challenging understanding whether you have the right balance. One way to start is to focus on changing meals high in omega-6s, steadily replacing them with more omega-3 foods.

TRANS FATS

Trans fats are industrially-produced oils used in extremely refined food items like packaged baked products, stick margarine, and many fried foods. When hydrogen gas is added to vegetable oil to make it solid, these artificial trans fats are formed. They're cheap to produce and also prolong the freshness of items, but not in a good way.   

These are by far the worst type of fats for your health. They cause inflammation and increase your risk of stroke, heart disease, and diabetes. Trans fat can even affect your brain and lead to depression and memory loss.

Research from the World Health Organization found out that over half a million folks pass away each year thanks to cardiovascular disease connected to trans fat. The organization hopes to ban trans fats in all foods.

Some trans fats are natural, such as in milk and beef, which are not harmful and can actually benefit your heart. In a 2015 study, individuals with higher degrees of natural trans body fats were less likely to die of cardiac arrest by as much as 37%.

WHAT YOU NEED TO LOOK OUT FOR

You learned that the majority of excess fat is composed of glycerol and fatty acids. These fatty acids are easily damaged by light, heat, and oxygen. When consuming fat, you want to make sure you pick one that's stable, which means it's less likely to spoil.

Saturated fat is the most secure. Monounsaturated excess fats and polyunsaturated fats come next. 

Because high heat can easily ruin body fats, it's a good idea to cook all your food under 320 degrees Fahrenheit.

Are you eating the right types of fat? If not, today is a good way to start. Eat healthy and make sure you get a balanced quantity and quality of nutrients for your body. NutraV supplements formulated with natural clean ingredients provide all-around health benefits to supplement your efforts for a better diet. Shop NutraV today.

source https://www.nutrav.com/blogs/news/which-fats-are-good-for-you-a-comprehensive-guide

6 Simple Routines to Beat Jet Lag Forever

Aubrey de Grey, one of the globe's leading anti-aging experts, spoke at a seminar where he stated, "the first human being to live to be a thousand years old, has already been born." At the time, he was talking about the fact that medical science toward anti-aging has grown to such a degree, modern humans now have the potential  to live longer lives– that is, if you live a healthy lifestyle and take good care of your physical body. 

Today's Biohackers look at all the ways to improve health by hacking the environment around them including ways to get natural light, clean water, plenty of sleep, and optimal exercise. These are all keys to feeling young well into your 90's.

There are many ways to prolong your life and feel better no matter what age you are now. Today we'll biohack what most of us who travel often experience, jetlag.

Biohacking Jetlag

1. Fight Oxidative Stress

Flying takes a substantial toll on our physical bodies. It disrupts our circadian rhythms (aka sleeping patterns) due to different time zones, exposes us to more cosmic radiation (EMF), and puts our immune systems into overtime to fight harmful bacteria and other pathogens in the plane.   

All this leads to oxidative stress, which can negatively impact your health. Giving your body an antioxidant boost during a flight can help combat oxidative stress. Slip a small pack of grape seed extract with the ingredient resveratrol into your travel bag. It gives you the bump in antioxidants you need. And for oxidative stress, try Protandim by Lifevantage. Just one dosage of each per day is helpful in daily life, but when flying, try boosting the dosage to every 3 or 4 hours.

2. Kick the Jet Lag

Jet Lag is what it sounds like: a lag in your performance due to flying. The key goal is to restore circadian rhythms, and one way to do that is to adjust to new timezones before and during a flight. Everything from eating, sleeping, and working should be in the new timezone of the destination. It may be hard to adjust your sleeping schedule, but the important thing here is to try. And things like melatonin supplement, meditation, and sleep apps help.  

Then there is the mental trick of changing the timezone on your phone, making it easier to adjust your body into doing activities with the new timezone in mind.

Another tip is to reduce blue light. This light emanates from electronic devices and airplane screens, causing the body to read it as daylight. When that happens, the body releases more melatonin, making the goal of sleeping that much harder.

3. Keep Moving

It's been said that sitting is like smoking, and to stay healthy, you need to lessen the amount of sitting that you do. Flights make the effects of sitting worse. The cabin pressure pulls the blood to your feet, which can lead to deep vein thrombosis. But mostly, you just feel awful. To beat that feeling, go for a walk down the aisle and back. Do your best to keep moving especially on long-haul flights.

4. Know What Makes You Sick

Being confined in a plane with hundreds of travelers is a sure way to get sick, but it's not in the way you think. Most people think it is the air that is full of germs. Actually, that air is filtered by heavy-duty filters, making it cleaner than the air in most big cities.

The real culprit is surrounding surfaces, and the more often they are used by passengers, the more dangerous they become. Common issues are the tray table and that tiny "seat pocket in front of you," and the dreaded bathroom knob and faucets. If you touch them or place items on them, you carry those germs directly to you.

5. Ground Yourself Upon Arrival

One theory states that when we are airborne, our natural electrical charge and cell performances are affected. To fix the issue, simply stand on some grass when you arrive. Go to a park or front lawn of a hotel - anywhere there is earth. Take your shoes off and root yourself for about 30 minutes. The idea is to reconnect yourself with the planet after having your body’s charges and functions disrupted by the flight.

The science is still thin on this one, but some people do mention positive results. And you gain other benefits such as cortisol reduction and mood improvement. It even brings your brainwaves down to a level that is similar to when you meditate.

6. Stay Hydrated

Staying hydrated is essential, but even more so when flying. Our bodies prefer humidity levels at around 50% to 60%, but plane humidity dips to 10% to 20% - too low for our bodies to work as they should. With drier eyes, skin, and other internal areas of the body, the mucous membranes cannot effectively do what they are supposed to do, which is to block bacteria and snag airborne pathogens.

The basic rule to follow is to drink one liter of water before the flight and ½ liter every hour. This helps flush out any toxins and keeps the body hydrated inside and out. 

It’s such a hassle to keep standing up to pee especially when you’re in the middle seat or when there’s turbulence. NutraV Z-Hydrate can help you stay hydrated with just a shot or two with better absorption through its nano properties. It can boost your energy levels too so you're ready to start the day once you land. As well as boost your immune levels to make sure you don’t catch anything nasty on your flight! Got a flight coming up? Click here to get your ZHydrate.

source https://www.nutrav.com/blogs/news/6-simple-routines-to-beat-jet-lag-forever

What is Dong Quai?

Dong Quai is an herb used commonly in traditional Chinese medicine also called a ‘female ginseng’. It is used with a mixture of other herbs and was used to treat menopausal or menstrual symptoms. Most of the current medicinal property comes from its root extract. Several possible therapeutic effects are being found through animal studies but its effects on humans still need more research. Dong Quai possibly has anti-inflammatory, menstrual pain relief, anti-cancer, gastroprotective effects while its menopausal effect alone has shown no therapeutic effect.

 

Dong Quai Efficacies

 

Menopausal Therapy

• Dong Quai is widely used in Chinese medicine as a treatment for women with menopausal symptoms. Current hormonal therapy for menopausal symptoms shows good results but can have few detrimental effects on patients within certain conditions. Due to these side effects, people are trying herbal therapies to treat the symptoms. However, a clinical study showed that Dong Quai alone does not have any therapeutic effect. [1] It has to be used along with other Chinese herbal mixtures to show efficacy.

 

Treatment of Anemia

• Dong Quai can be used to treat anemia through two mechanisms. First, anemia can occur due to acute blood loss. Extracts from Dong Quai can help red blood cell proliferation and accelerate hemoglobin level restoration. Scientists showed significant improvement in the recovery rate from acute blood loss in the rat model [2].
• Secondly, low plasma iron levels can lead to anemia. A protein called hepcidin has a key role in regulating blood plasma iron concentration constant but an increase of hepcidin concentration can cause iron-restrictive anemias [3]. A study in 2011 with a mouse model showed that Dong Quai extract has the potential to inhibit hepcidin synthesis [4]. In 2018, a new study showed that Dong Quai successfully treated anemia in chronic kidney disease in the rate model [5].

 

Immune regulatory

• Immune Boosting: Dong Quai can stimulate the immune system by regulating chemicals called cytokines that send signals to immune cells. However, whether it will have the same effect when taken orally needs further research. [6]
• Anti-Allergy: Dong Quai has a potential to alleviate allergic responses. A mixture of Dong Quai with Huang Qi called Dangguibbohyul-Tang (DBT) was tested on its effect on eczema and asthma mouse model. Mouse with eczema applied with DBT showed a significant improvement compared to the control group [7]. In a mouse asthma model, DBT was orally administered in different doses. The group without DBT showed a severe breath way allergic reaction and lung damage while a DBT administered mice had just mild allergic reaction [8].

 

Gastroprotective

• Dong Quai is known to have anti-inflammatory and antioxidant properties. When orally administered, it can maybe protect gastrointestinal tracts. Colitis and ulcer were induced in rats and those orally administered Dong Quai extract showed significantly less damage in their intestines [9],[10]. In a subsequent study, Dong Quai extract also accelerated would healing in ulcer induced rat [11].

 

Antitumor

• Dong Quai other than polysaccharide, has another great therapeutically potent substance called N-butylidenephthalide (BP). This substance can inhibit formation of new blood vessels [12]. Since tumor cells are rapidly growing, they need constant supply of nutrients and oxygen and therefore attract nearby blood cells to grow to them. By halting this new blood vessel formation, Dong Quai extract can stop the tumor growth or even shrink its volume.
• Scientists have shown that BP, with this property can significantly suppress the growth of tumor in malignant brain tumor and bladder tumor model in mice. In addition, treatment with high dose of BP has shown reduction of tumor volume [13-26].

Toxicity

The toxicity of Dong Quai has not been thoroughly studied but most research shows no known toxicity. However, using it for a long time on a high dose is not recommended due to the yet unclear side effects. It is probably not safe for women in pregnancy. It may cause uterus contraction and increase the chance of miscarriage or birth defects. [17]

Due to its possible anticoagulative effect, Dong Quai should not be used along with blood thinners such as warfarin, aspirin, and ibuprofen for it might increase the risk of bleeding. Although Dong Quai extract did not show improvement of menopausal symptoms in a human clinical study, Dong Quai showed a weak estrogen-like property in several mouse models. Therefore, Dong Quai needs to be used cautiously to breast cancer patients. [18]

1. Hirata, J. D., Swiersz, L. M., Zell, B., Small, R., & Ettinger, B. (1997). Does dong quai have estrogenic effects in postmenopausal women? A double-blind, placebo-controlled trial. Fertility and sterility, 68(6), 981–986

2. Liu, P. J., Hsieh, W. T., Huang, S. H., Liao, H. F., & Chiang, B. H. (2010). Hematopoietic effect of water-soluble polysaccharides from Angelica sinensis on mice with acute blood loss. Experimental hematology, 38(6), 437–445.

3. Ganz, T., & Nemeth, E. (2012). Hepcidin and iron homeostasis. Biochimica Et Biophysica Acta (BBA) - Molecular Cell Research, 1823(9), 1434-1443. 

4. Wang, K. P., Zeng, F., Liu, J. Y., Guo, D., & Zhang, Y. (2011). Inhibitory effect of polysaccharides isolated from Angelica sinensis on hepcidin expression. Journal of ethnopharmacology, 134(3), 944–948. https://doi.org/10.1016/j.jep.2011.02.015 

5. Wang, K., Wu, J., Xu, J., Gu, S., Li, Q., Cao, P., Li, M., Zhang, Y., & Zeng, F. (2018). Correction of Anemia in Chronic Kidney Disease With Angelica sinensisPolysaccharide via Restoring EPO Production and Improving Iron Availability. Frontiers in pharmacology, 9, 803.

6. Gu, P., Wusiman, A., Wang, S., Zhang, Y., Liu, Z., Hu, Y., Liu, J., & Wang, D. (2019). Polyethylenimine-coated PLGA nanoparticles-encapsulated Angelica sinensis polysaccharide as an adjuvant to enhance immune responses. Carbohydrate polymers, 223, 115128.

7. Choi, Y. Y., Kim, M. H., Hong, J., Kim, K., & Yang, W. M. (2016). Effect of Dangguibohyul-Tang, a Mixed Extract of Astragalus membranaceus and Angelica sinensis, on Allergic and Inflammatory Skin Reaction Compared with Single Extracts of Astragalus membranaceus or Angelica sinensis. Evidence-based complementary and alternative medicine : eCAM, 2016, 5936354.

8. Lin, C. C., Liou, C. J., Chiang, C. Y., Huang, W. Y., & Huang, W. C. (2011). Danggui Buxue Tang attenuates eosinophil infiltration and airway hyperresponsiveness in asthmatic mice. Annals of allergy, asthma & immunology : official publication of the American College of Allergy, Asthma, & Immunology, 107(6), 501–509.

9. Cho, C. H., Mei, Q. B., Shang, P., Lee, S. S., So, H. L., Guo, X., & Li, Y. (2000). Study of the gastrointestinal protective effects of polysaccharides from Angelica sinensis in rats. Planta medica, 66(4), 348–351.

10. Liu, S. P., Dong, W. G., Wu, D. F., Luo, H. S., & Yu, J. P. (2003). Protective effect of angelica sinensis polysaccharide on experimental immunological colon injury in rats. World journal of gastroenterology, 9(12), 2786–2790.

11. Ye, Y. N., So, H. L., Liu, E. S., Shin, V. Y., & Cho, C. H. (2003). Effect of polysaccharides from Angelica sinensis on gastric ulcer healing. Life sciences, 72(8), 925–932.

12. Yeh, J. C., Cindrova-Davies, T., Belleri, M., Morbidelli, L., Miller, N., Cho, C. W., Chan, K., Wang, Y. T., Luo, G. A., Ziche, M., Presta, M., Charnock-Jones, D. S., & Fan, T. P. (2011). The natural compound n-butylidenephthalide derived from the volatile oil of Radix Angelica sinensis inhibits angiogenesis in vitro and in vivo. Angiogenesis, 14(2), 187–197.

13. Tsai, N. M., Lin, S. Z., Lee, C. C., Chen, S. P., Su, H. C., Chang, W. L., & Harn, H. J. (2005). The antitumor effects of Angelica sinensis on malignant brain tumors in vitro and in vivo. Clinical cancer research : an official journal of the American Association for Cancer Research, 11(9), 3475–3484.

14. Lin, Y. L., Huang, X. F., Chang, K. F., Liao, K. W., & Tsai, N. M. (2020). Encapsulated n-Butylidenephthalide Efficiently Crosses the Blood-Brain Barrier and Suppresses Growth of Glioblastoma. International journal of nanomedicine, 15, 749–760.

15. Tsai, N. M., Chen, Y. L., Lee, C. C., Lin, P. C., Cheng, Y. L., Chang, W. L., Lin, S. Z., & Harn, H. J. (2006). The natural compound n-butylidenephthalide derived from Angelica sinensis inhibits malignant brain tumor growth in vitro and in vivo. Journal of neurochemistry, 99(4), 1251–1262.

16. Chen, M. C., Hsu, W. L., Chang, W. L., & Chou, T. C. (2017). Antiangiogenic activity of phthalides-enriched Angelica Sinensis extract by suppressing WSB-1/pVHL/HIF-1α/VEGF signaling in bladder cancer. Scientific reports, 7(1), 5376. 

17. Lim, D. W., & Kim, Y. T. (2014). Anti-osteoporotic effects of Angelica sinensis (Oliv.) Diels extract on ovariectomized rats and its oral toxicity in rats. Nutrients, 6(10), 4362–4372.

18. Lau, C. B., Ho, T. C., Chan, T. W., & Kim, S. C. (2005). Use of dong quai (Angelica sinensis) to treat peri- or postmenopausal symptoms in women with breast cancer: is it appropriate?. Menopause (New York, N.Y.), 12(6), 734–740.

source https://www.nutrav.com/blogs/news/what-is-dong-quai

Gut and Cellular Health: Answers for Peak Athletic Performance at Home

Science shows that the foundation of improved wellness and a stronger immune system is directly related to your meals and their nutritional value, which contributes to the health of  your gut microbiome and body cells down to the molecular level. You may already be conscious of this connection, but did you know a well-nourished gut and cells can also improve your physical fitness, too?

Your gut and cells have an interconnected system responsible for producing testosterone, estrogen, serotonin, and dopamine. Your cell and mitochondria also affect the degrees of inflammation you may experience in your body, its capacity to produce energy and its ability to maintain and restore itself. Each of these elements play a role in your physical performance.

Inversely, the same is true. Your gut functions also improve as a result of physical exercise. But finding the right exercises to do at home can be a daunting task. This article will provide you with options so you can choose home workouts best suited to your schedule, physical abilities and other factors.

Here is a list of recommendations from fitness experts and athletes. What they follow will surely work for you too.

Top 10 At-Home Workouts:

1.     The Sweat Series

The Sweat Series are free Instagram fitness classes. Every night at 7:30PM, a complete list of classes is uploaded as an Instagram story and covers pretty much anything you can think of. Even Barry’s Bootcamp can be found there.

This option is perfect if you want variety while keeping up your heart rate. You can find exercises to fit your schedule and options for a change in workouts each week, all for free.

2.     Yoga By Candace

This YouTube channel offers free yoga for any level of practice. It is a great option for people who want to increase their flexibility through yoga, but are otherwise not yet ready to join a class in-person. This makes the whole process of starting yoga easy - right in the privacy of your home.

 

3.     Mobility WOD

This video series on YouTube aims to improve  your stretching and overall body movement. Kelly Starett sets the bar for functional mobility and often works with A-list celebrities to boost strength, movement, and flexibility.

This exercise is especially good for people suffering from restricted movement due to chronic back and joint issues. It also aids athletes by enhancing their agility to boost their overall performance. You will learn how to do each stretch and understand how each move should feel, so you prevent injury and maximize your results. 

4.     Nike Living Room Cup

Nike offers weekly posts on a variety of workout ideas and even has a scoring system to help push you. Big names are often part of it. Cristiano Ronaldo once did an ab exercise session there. It’s great to throw into the mix in any existing exercise plan.

5.     Official Thenx

These short workout videos don’t require any weights and can be done right in the comfort of your own home. These will test your strength, even if you are an experienced weight trainer. In a very short amount of time, you’ll be exhausted, and you’ll wake up the next morning feeling the results. 

6.     Home Workouts 4 U

This Instagram channel gives you a range of excellent home workouts that test your core, overall power, and mobility. You can even do this if you have limited space.Chalene Johnson runs the channel and is a great coach for women looking to get in shape. She rules in the world of home workouts, and here you can benefit from her expertise for free.

7.     Ryan Fischer Home Workouts

These home workouts are function-focused and keep you guessing by improving your mobility through a range of movements that combine strength building and cardio. This option is ideal if you are already fit and want to take it to the next level.  

8.     Ben Greenfield’s 30-40 Mins Full Body Massage Routine

Provided as Instagram stories, this routine helps put your body in peak shape and fight physical aging by teaching you how to exercise smarter, eat better, and get the right amount of sleep, as well as other tips. He is followed by elite athletes who are looking for improved performance in all areas of the body. 

9.     Peloton App

It may be known for its bicycle exercises, but it also offers yoga and strength exercises at the same level of standard as other Peloton workouts through an app. The app, which is free for 90 days, takes exercising with today’s top technology to the fullest.

10. Personal Coaching with Dr. Anthony Aamodt

Today’s technologies are making telehealth more of a reality, and Dr. Ammodt uses this option to provide personal coaching and exercise techniques directly to you. His exercises include bodyweight exercises, kettlebell workouts, and barbell exercises. This option is for those who are serious about exercise and reducing injuries.

Dr. Aamodt is a coach’s coach who provides profound expertise and focuses on one-on-one sessions to correct body movements. He doesn’t offer classes or group exercises; instead, he focuses directly on you.

Nutrition to Optimize Your Gut and Fitness

While physical fitness is critical for the digestive tract and general wellness, a bad diet plan will kill your results. As you explore the above health and fitness choices listed above, the right diet helps you sustain and enhance your workout session recovery.

By understanding your microbial, individual, as well as mitochondrial genes being expressed (RNA), you can better understand your overall health and focus on the most important areas.

Once those are tested and factored in, you can work with a nutritionist to learn what nutrition is best for your goals and what foods to avoid.

Your body knows what it wants. When you give it what it needs, you will boost your energy, improve strength, develop better sleeping habits, reduce your overall stress, and increase your immunity function. To help you achieve these goals, NutraV has a variety of immune-boosting, healthy and nutritional supplements that you can choose from. Exercise right and feed your body right. Click here to shop NutraV today.

source https://www.nutrav.com/blogs/news/gut-and-cellular-health-answers-for-peak-athletic-performance-at-home

How to Sleep Better

It's safe to say that we, as a country, have a sleeping problem. Half of Americans report insomnia, and over 8 million are taking prescription sleep medicine.

One of the most popular options is sleeping pills, but they bring with them a long list of negative effects. They also only target the symptoms of the issue and not the root of what’s causing them. 

Even people who have complete control over all other aspects of  their lives haven't mastered the art and science behind getting good sleep. Even if you get a full eight hours, are you 100 percent refreshed?

Keep reading to figure out why good sleep is vital in your life, how much sleep you need, and tricks to improve your sleeping habits.

WHY SLEEP IS IMPORTANT

Sleep is a key part of maintaining strength, staying happy, and maintaining optimal productivity. Good, restorative sleep helps you with:

• Boosting cognitive function 
• Promoting muscle recovery
• Contributing to longer lifespan
• Keeping your hormones balanced
• Improving heart health
• Preventing fat storage

HOW MUCH SLEEP DO YOU NEED?

You've likely been told eight hours of sleep is ideal, but the truth is, it's not the number of hours that makes the difference; it's the quality of sleep. Studies have shown that people who regularly get 6 ½ hrs of sleep live longer than those who get more. And this may be due to the fact healthier people don't need as much.

How do you get the right kind of sleep? Continue reading for science-backed sleep hacks to help you get to sleep a lot faster and improve the quality of your sleep. 

7 SCIENCE-BACKED SLEEP HACKS TO IMPROVE YOUR SLEEP

1. PROTECT YOURSELF FROM JUNK LIGHT

This is the main hack you should follow among any other items on this list. The blue light that radiates from electronic devices like smartphones, tablets, and computers inhibit your sleep. Blue light suppresses your body from producing the sleep hormone melatonin. It fools your brain into thinking it's daytime – all night long. These monitors and  screens aren't the only source of junk light as they can be emitted from street lights and LED bulbs too.  

The ideal techniques to lessen exposure to blue light are:

• Use blackout drapes
• Keep unused electronics unplugged in your bedroom
• Use blue light blocking glasses
• Turn off all electronics two hours before sleeping
• Turn on the warm light setting on your smartphone 

2. MEDITATE EVERY DAY

You switch the lighting off at a sensible time, nestle into bed, and ... your mind races a mile-a-minute. Did you forget to reply to an email? Is your life the way you wanted it to be? What do you eat for lunch tomorrow? Why is it taking so long to finish your novel or buy your dream home? If these are your thoughts when lying in bed at night, it’s a sign  that stress and anxiety are getting in the way of you getting a good night’s sleep.

Meditation is scientifically proven to reduce stress and anxiety levels. It puts you in control of your issues by, ironically, making you aware of them. Practicing meditation helps you spot the difference between thoughts that are good and thoughts that aren't. Along the way, your neural pathways are improved, leading to increased calmness.

Start with a 5-minute meditation and slowly increase it to 20 minutes over time.

3. USE SLEEP TECHNOLOGY

Deepen your rest with today's advanced sleep devices. For economical options, you can download apps like Sonic Sleep Coach to log your sleeping patterns and play music or sounds like white noise to drown out other noises. If you have more money to spend, invest on wearable devices which can come as headbands which help slow down your brain waves by playing soft audio when detecting deep sleep stages, or rings that can help measure your resting heart rate, heart rate variability (HRV) and sleep stages.  

If you don't like electronics, weighted blankets work great. They can weigh from 2 up to 24 pounds, and the added weight helps reduce anxiety and improve your sleep.  

4. DISCOVER YOUR CHRONOTYPE

I hope you're lying down because you're about to learn something about sleep that will surprise you. It turns out that getting up early isn't for everyone, and it shouldn't be. You and everyone you know have unique circadian rhythms. When you follow your body's natural sleep rhythm, you sleep better while increasing your alertness and productivity levels to work or study.

In general, there are four types of sleepers. Which one are you?

Bear: Most people fall under this category. Bears' body clocks follow the sun, and they fall to sleep quickly. If you're a bear, recharge throughout the mid-afternoon when bears experience a dip.

Wolf: If you're a night person, work late and sleep later. Peak work hours are between noon and 2 pm, and later in the day at 5 pm.  

Lion: Lions get up early and work quickly. Go to bed early rather than stay up browsing Netflix.

Dolphin: If you struggle to drift to sleep and often wake up throughout the night, you're a dolphin. Schedule most of your work between mid-morning and early mid-day.

5. HOW YOU SLEEP MATTERS

Does your sleeping position matter? Yes, it makes a huge difference. Research the benefits and drawbacks of lying on your back, side, and stomach, and learn how to make the most of your favorite sleeping position.

You can even try this hack—place your mattress a few inches higher on the top part where you lie your head. Sleeping on an incline helps your brain clear out waste that accumulated throughout the day, a process called glymphatic water drainage.

6. EAT THE RIGHT FATS

What you consume affects your sleep. Your mind is actually the fattiest organ in the body. High-grade fats like grass-fed butter or wild-caught fish provide nutrients for your brain so it can do its own repair work while you sleep.

Certain fats also level your blood sugar and keep away hunger. If you have dinner consisting of healthy fats, you won't wander around at night looking for something to snack on. For added fat boost, add one tablespoon of high-quality MCT Oil to your  bedtime herbal tea.

7. TAKE SUPPLEMENTS

Just like sleeping pills, supplements provide sleep benefits. The right options will help you relax better and sleep faster while improving the quality of your sleep. Here are some of the best:

Vitamin D: Low levels of vitamin D inhibit sleep, and it's a common problem. Nearly half the population is low on this key vitamin.

Krill Oil: Oily fish like sardines, krill, and salmon are full of brain-boosting Omega-3s, to aid you in getting better sleep while helping you sleep quicker. Eat three portions of fatty fish per week, or take two supplements of krill oil (1,560 mg of omega-3's) twice daily with food.

Magnesium: Supplementing with magnesium lowers tension and maintains healthy levels of melatonin. Take 600 to 800 milligrams every 24 hours. Even an Epsom salt bath at night helps.

Turns out, getting 8 hours of sleep doesn’t always guarantee the highest quality of sleep. To summarize, avoiding blue light 2 hrs before sleep, meditation, using sleep apps and gadgets, learning your chronotype, your sleeping positions, eating the right fats and taking in supplements all play an important role in you having a restorative sleep. Get better sleep by following these tips!

source https://www.nutrav.com/blogs/news/how-to-sleep-better