Stay Healthy Magazine April/May 2019

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Stay Healthy

Magazine April / May 2019

Mind, Body & Fitness

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CONTENT

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Inside this issue: What is the Natural Human Diet

Pg. 4

Top 10 Healthiest Vegetables in the Pg. 7 world The Best Nuts & Seeds you can eat Pg. 12 Finding The Hidden Sugars In The Food You Eat

Pg. 10

8 Foods That Beat a Multivitamin

Pg. 16

18 Remedies to get rid of headaches naturally

Pg. 18

What happens to your body while you sleep

Pg. 23

Are organic store eggs worth it

Pg. 25

Do I need to take vitamins to be Pg. 26 healthy 8 effective morning stretches to Pg. 30 start your day 9 Natural Pain Relief Options

Pg.31

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By Jaye Kenzie

What is the natural human diet?

down flesh and kill the dangerous bacteria in it, which would otherwise sicken or kill them. Our stomach acids are much weaker in comparison, because strong acids aren’t needed to digest prechewed fruits and vegetables.

Are humans meat-eaters? Quick test: When you see dead animals on the side of the , are you tempt- Intestinal Length ed to stop and snack on them? Do you daydream about killing cows with your bare hands and eating them raw? If you answered “no” to these questions, Animals who hunt have short intestinal tracts and colons that allow meat to pass through their bodies then, like it or not, you’re an herbivore. relatively quickly, before it can rot and cause illness.

Humans’ intestinal tracts are much longer than The following points help prove that a natural human those of carnivores of comparable size. Longer diet is, in fact, vegan—and that enslaving animals, intestines allow the body more time to break down stealing their milk and eggs, and killing them simply fiber and absorb the nutrients from plant-based isn’t what nature intended. foods, but they make it dangerous for humans to eat meat. The bacteria in meat have extra time to multiThink you’re a paleo caveman or -woman?

Well ply during the long trip through the digestive system, …Although many humans choose to eat both plants increasing the risk of food poisoning. Meat actually and meat, earning us the dubious title of “omnivore,” begins to rot while it makes its way through human intestines, which increases the risk of developing we’re anatomically herbivorous. The good news is colon cancer. that if you want to eat like our ancestors, you still can: Nuts, vegetables, fruit, and legumes are the basis of a healthy vegan lifestyle.

Human Evolution and the Rise of Meat-Heavy Diets Our Teeth, Jaws, and Nails If it’s so unhealthy and unnatural for humans to eat meat, why did our ancestors sometimes turn to flesh Humans have short, soft fingernails and small “canine” teeth. In contrast, carnivores all have sharp for sustenance? Author of the book The Power of Your Plate, Dr. Neal Barnard, talks about humans’ claws and large canine teeth that are capable of early diet, explaining that we “had diets very much tearing flesh. like other great apes, which is to say a largely plantCarnivores’ jaws move only up and down, requiring based diet …. Meat-eating probably began by scavenging—eating the leftovers that carnivores had left them to tear chunks of flesh from their prey and swallow them whole. Humans and other herbivores behind. However, our bodies have never adapted to it. To this day, meat-eaters have a higher incidence can move their jaws up and down and from side to side, allowing them to grind up fruit and vegetables of heart disease, cancer, diabetes, and other problems.” with their back teeth. Like other herbivores’ teeth, humans’ back molars are flat for grinding fibrous plant foods.

Briana Pobiner, paleoanthropologist at the Smithsonian’s National Museum of Natural History, adds, “Fruit and different plants and other things that we Dr. Richard Leakey, a renowned anthropologist, summarizes, “You can’t tear flesh by hand, you can’t may have eaten maybe became less available. . . . tear hide by hand. Our anterior teeth are not suited The meat-eating that we do, or that our ancestors for tearing flesh or hide. We don’t have large canine did even back to the earliest time we were eating teeth, and we wouldn’t have been able to deal with meat, is culturally mediated. You need some kind of processing technology in to eat meat .… So I don’t food sources that require those large canines.” necessarily think we are hardwired to eat meat.”

Stomach Acidity Carnivorous animals swallow their food whole, relying on extremely acidic stomach juices to break

There’s Something About Dairy Humans started domesticating cattle only 10,000

years ago. Until then, children who stopped breastfeeding also stopped making the enzyme lactase and became lactose intolerant. After the domestication of cattle, however, the human began to process dairy “products.” Groups who do not rely on cattle— like the Pima tribe, the Chinese and Thai, and the Bantu of West Africa—continue to be lactose intolerant today.

The Unfortunate Modern Diet Until recently, only the wealthiest people could afford to feed, raise, and slaughter animals for meat, while everyone else ate mostly plant foods. Consequently, prior to the 20th century, only the rich were plagued routinely with diseases such as heart disease and obesity.

Now that animal flesh has become relatively cheap and is easily available (thanks to the cruel, costcutting practices of farming), deadly ailments such as heart disease, strokes, cancer, diabetes, and obesity have spread to people across the socioeconomic spectrum. And as the Western lifestyle spills over into less-developed areas of Asia and Africa, people there, too, have begun to suffer and die from diseases associated with meat-based diets.

When humans consume animal Jaye Kenzie tein, research shows a prolink to cancer of the colon, breast, prostate, and pancreas. According to nutrition expert T. Colin Campbell, the director of the Cornell-China-Oxford Project on Nutrition, Health, and the Environment, “In the next ten years, one of the things you’re bound to hear is that animal protein . . . is one of the most toxic nutrients of all that can be considered.”

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TOP 10

7 ach consumption may be beneficial for heart health, as it may lower blood pressure.

pound known as glucosinolate, as well as sulforaphane, a by-product of glucosinolate.

SUMMARY:

Sulforaphane is significant in that it has been shown to have a protective effect against cancer.

Spinach is rich in antioxidants that may reduce the risk of chronic disease, as it may reduce risk factors such as high blood In one animal study, sulforaphane was pressure. able to reduce the size and number of breast cancer cells while also blocking 2. Carrots tumor growth in mice.

Carrots are Written by Rachael Link, MS, RD Eating broccoli may help prevent other packed with vitaVegetables are well-known for being good types of chronic disease, too. min A, providing for your health. Most vegetables are low 428% of the daily A 2010 animal study found that consumin calories but high in vitamins, minerals recommended ing broccoli sprouts could protect the and fiber. value in just one heart from disease-causing oxidative However, some vegetables stand out from cup (128 grams). stress by significantly lowering levels of the rest with additional proven health oxidants.

They contain beta-carotene, an antioxibenefits, such as the ability to fight inflamdant that gives carrots their vibrant orIn addition to its ability to prevent disease, mation or reduce the risk of disease. ange color and could help in cancer prebroccoli is also loaded with nutrients.

This article takes a look at 14 of the vention.

A cup (91 grams) of raw broccoli provides healthiest vegetables and why you should In fact, one study revealed that for each 116% of your daily vitamin K needs, 135% include them in your diet. serving of carrots per week, participants' of the daily vitamin C requirement and a 1. Spinach risk of prostate cancer decreased by 5%. good amount of folate, manganese and potassium.

This leafy green Another study showed that eating carrots tops the chart as may reduce the risk of lung cancer in SUMMARY: one of the healthismokers as well. Compared to those who Broccoli is a cruciferous vegetable that est vegetables, ate carrots at least once a week, smokers contains sulforaphane, a compound that thanks to its imwho did not eat carrots had a three times may prevent cancer growth. Eating brocpressive nutrient greater risk of developing lung cancer. coli may also help reduce the risk of profile.

Carrots are also high in vitamin C, vitamin chronic disease by protecting against oxiOne cup (30 K and potassium. dative stress. grams) of raw spinach provides 56% of SUMMARY: 4. Garlic your daily vitamin A needs plus your entire Garlic has a long history of use as a medicdaily vitamin K requirement — all for just Carrots are especially high in betacarotene, which can turn into vitamin A in inal plant, with roots 7 calories. the body. Their high antioxidant content tracing all the way Spinach also boasts a great deal of antioximay help reduce the risk of lung and pros- back to ancient China dants, which can help reduce the risk of tate cancer. and Egypt. chronic disease.

3. Broccoli The main active comOne study found that dark green leafy pound in garlic is Broccoli belongs vegetables like spinach are high in betaallicin, a plant compound that is largely carotene and lutein, two types of antioxi- to the cruciferous responsible for garlic's variety of health family of vegetadants that have been associated with a benefits. bles. decreased risk of cancer.

Several studies have shown that garlic can In addition, a 2015 study found that spin- It is rich in a sulfur-containing plant com-

8 regulate blood sugar as well as promote heart health.

In one animal study, diabetic rats were given either garlic oil or diallyl trisulfide, a component of garlic. Both garlic compounds caused a decrease in blood sugar and improved insulin sensitivity.

Another study fed garlic to participants both with and without heart disease. Results showed that garlic was able to decrease total blood cholesterol, triglycerides and LDL cholesterol while increasing HDL cholesterol in both groups.

Garlic may be useful in the prevention of cancer as well. One test-tube study demonstrated that allicin induced cell death in human liver cancer cells.

However, further research is needed to better understand the potential anticancer effects of garlic.

SUMMARY: Studies show that garlic may help lower blood triglyceride levels. Some studies have also found that it could decrease blood sugar levels and may have an anticancer effect, although more research is needed.

5. Brussels Sprouts Like broccoli, Brussels sprouts are a member of the cruciferous family of vegetables and contain the same health-promoting plant compounds.

Brussels sprouts also contain kaempferol, an antioxidant that may be particularly effective in preventing damage to cells.

One animal study found that kaempferol protected against free radicals, which cause oxidative damage to cells and can contribute to chronic disease.

Brussels sprout consumption can help

enhance detoxification as well.

SUMMARY:

One study showed that eating Brussels sprouts led to a 15–30% increase in some of the specific enzymes that control detoxification, which could decrease the risk of colorectal cancer.

Kale is high in vitamins A, C and K as well as antioxidants. Studies show that drinking kale juice could reduce blood pressure and LDL cholesterol while increasing HDL cholesterol.

Additionally, Brussels sprouts are very nutrient-dense. Each serving provides a good amount of many vitamins and minerals, including vitamin K, vitamin A, vitamin C, folate, manganese and potassium.

7. Green Peas

SUMMARY:

Peas are considered a starchy vegetable.

This means they have a higher amount of carbs and calories than non-starchy vegetables and may impact blood sugar levels when eaten in large amounts.

Brussels sprouts contain an antioxidant called kaempferol, which may protect against oxidative damage to cells and prevent chronic disease. They may also help Nevertheless, green peas are incredibly enhance detoxification in the body. nutritious.

6. Kale Like other leafy greens, kale is wellknown for its health-promoting qualities, including its nutrient density and antioxidant content.

A cup (67 grams) of raw kale contains plenty of B vitamins, potassium, calcium and copper.

One cup (160 grams) of cooked green peas contains 9 grams of fiber, 9 grams of protein and vitamins A, C and K, riboflavin, thiamin, niacin and folate.

Because they are high in fiber, peas support digestive health by enhancing the beneficial bacteria in your gut and promoting regular bowel movements.

Moreover, peas are rich in saponins, a group of plant compounds known for their anti-cancer effects.

Research shows that saponins may help It also fulfills your entire daily requirement fight cancer by reducing tumor growth for vitamins A, C and K. and inducing cell death in cancer cells.

Due to its high amount of antioxidants, kale may also be beneficial in promoting heart health.

SUMMARY:

Green peas contain a good amount of fiber, which helps support digestive health.

In a 2008 study, 32 men with high choles- They also contain plant compounds called terol drank 150 ml of kale juice daily for 12 saponins, which may have anti-cancer weeks. By the end of the study, HDL cho- effects. lesterol increased by 27%, LDL cholesterol 8. Swiss Chard decreased by 10% and antioxidant activity Swiss chard is low was increased. in calories but Another study showed that drinking kale high in many esjuice can decrease blood pressure and sential vitamins may be beneficial in reducing both blood and minerals. cholesterol and blood sugar.

9 One cup (36 grams) contains just 7 calories yet 1 gram of fiber, 1 gram of protein and lots of vitamins A, C and K, manganese and magnesium.

Swiss chard is especially known for its potential to prevent damage caused by diabetes mellitus.

In one animal study, chard extract was found to reverse the effects of diabetes by decreasing blood sugar levels and preventing cell damage from disease-causing free radicals.

Further research suggests that ginger could aid in the treatment of diabetes as well.

promoting properties.

One cup (89 grams) of raw red cabbage contains 2 grams of fiber as well as 85% of the daily vitamin C requirement.

A 2015 study looked at the effects of ginger supplements on diabetes. After 12 Red cabbage is also rich in anthocyanins, a weeks, ginger was found to be effective in group of plant compounds that contribute decreasing blood sugar levels. to its distinct color as well as a whole host SUMMARY: of health benefits.

Studies show that ginger could reduce nausea and alleviate inflammation. Ginger supplements may also help decrease blood sugar.

Other animal studies have shown that the 10. Asparagus antioxidant content of chard extract can This spring vegetable protect the liver and kidneys from the is rich in several vitanegative effects of diabetes. mins and minerals, SUMMARY: making it an excellent Some animal studies show that Swiss addition to any diet. chard could protect against the negative Just half a cup (90 grams) of asparagus effects of diabetes and may decrease provides one-third of your daily folate blood sugar levels. needs.

9. Ginger This amount also provides plenty of seleGinger root is used as a spice in everynium, vitamin K, thiamin and riboflavin. thing from vegetable dishes to desserts.

Getting enough folate from sources like Historically, ginger asparagus can offer protection from dishas also been used ease and can prevent neural tube birth as a natural remedy defects during pregnancy. for motion sickness.

Some test-tube studies also show that Several studies have asparagus may benefit the liver by supconfirmed the beneficial effects of ginger porting its metabolic function and proon nausea. In a review comprised of 12 tecting it against toxicity. studies and nearly 1,300 pregnant womSUMMARY: en, ginger significantly reduced nausea Asparagus is especially high in folate, compared to a placebo. which may help prevent neural tube birth Ginger also contains potent antidefects. Test-tube studies have also found inflammatory properties, which can be that asparagus can support liver function helpful in treating inflammation-related and reduce the risk of disorders like arthritis, lupus or gout. toxicity.

In one study, participants with osteoar11. Red Cabbage thritis who were treated with a concentrated ginger extract experienced reduced This vegetable belongs to the cruciferous family of knee pain and relief from other sympvegetables and, much like its relatives, is toms. brimming with antioxidants and health-

In a 2012 animal study, rats were fed a diet designed to increase cholesterol levels and increase plaque buildup in the arteries. The rats were then given red cabbage extract.

The study found that red cabbage extract was able to prevent increases in blood cholesterol levels and protect against damage to the heart and liver.

These results were supported by another animal study in 2014 showing that red cabbage could reduce inflammation and prevent liver damage in rats fed a highcholesterol diet.

SUMMARY: Red cabbage contains a good amount of fiber, vitamin C and anthocyanins. Certain studies show that it may decrease blood cholesterol levels, reduce inflammation and lower the risk of heart and liver damage.

12. Sweet Potatoes Classified as a root vegetable, sweet potatoes stand out for their vibrant orange color, sweet taste and impressive health benefits.

One medium sweet potato contains 4 grams of fiber, 2 grams of protein and a good amount of vitamin C, vitamin B6, potassium and manganese.

It's also high in a form of vitamin A called beta-carotene. In fact, one sweet potato fulfills 438% of your daily vitamin A needs.

10 Beta-carotene consumption has been linked to a significant decrease in the risk of certain types of cancer, including lung and breast cancer.

Specific types of sweet potatoes may also contain additional benefits. For example, Caiapo is a type of white sweet potato that may have an anti-diabetic effect.

In one study, people with diabetes were given 4 grams of Caiapo daily over 12 weeks, leading to a reduction in both blood sugar and blood cholesterol levels.

Another study showed that a high intake including vegetables in your diet is crucial of vegetables in the Brassica family, which for good health. includes collard greens, may decrease the While the vegetables listed here have risk of prostate cancer. been extensively studied for their health SUMMARY: benefits, there are plenty more vegetables that are also excellent for your health.

Collard greens are high in calcium, which could reduce the risk of osteoporosis. The Ensure that you're getting a good mix of regular intake of collard greens has also vegetables in your diet to take advantage been associated with a reduced risk of of their many diverse health benefits and glaucoma and prostate cancer. get the most nutritional bang for your buck.

14. Kohlrabi

Also known as the turnip cabbage or Sweet potatoes are high in beta-carotene, German turnip, which may decrease the risk of some kohlrabi is a vegetypes of cancer. White sweet potatoes table related to the could also help reduce blood cholesterol cabbage that can and blood sugar levels. be eaten raw or cooked.

13. Collard Greens Raw kohlrabi is high in fiber, providing 5 Collard greens are a grams in each cup (135 grams). It's also very nutrient-rich full of vitamin C, providing 140% of the vegetable. daily value per cup.

One cup (190 Studies have shown that the antioxidant grams) of cooked content of kohlrabi makes it a powerful collard greens contool against inflammation and diabetes. tains 5 grams of fiber, 4 grams of protein and 27% of your daily calcium needs.

In one animal study, kohlrabi extract was able to decrease blood sugar levels by In fact, collard greens are one of the best 64% within just seven days of treatment. plant sources of calcium available, along with other leafy greens, broccoli and soy- Though there are different types of kohlbeans. rabi available, studies show that red kohlrabi has nearly twice the amount of pheAdequate calcium intake from plant nolic antioxidants and displays stronger sources can promote bone health and has anti-diabetic and anti-inflammatory been shown to decrease the risk of osteoeffects. porosis.

SUMMARY: Collard greens are also high in antioxidants and could even reduce your risk of Kohlrabi is rich in both fiber and vitamin C. developing certain diseases.

Animal studies show that kohlrabi could potentially cause a reduction in blood sugOne study found that eating more than ar. one serving of collard greens per week was associated with a 57% decreased risk The Bottom Line of glaucoma, an eye condition that can From providing essential vitamins and lead to blindness. minerals to fighting disease, it's clear that SUMMARY:

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12 results of five other studies and concluded that the evidence is insufficient to suggest that almonds undoubtedly improve cholesterol.

Medically reviewed by Ruairi Robertson, PhD

found that eating a Mediterranean diet plus 30 grams of nuts per day decreased Nuts are healthy snack options. the prevalence of metabolic syndrome Though they’re usually high in fat, the fat more than a low-fat diet or a Mediterrathey contain is a healthy type. They're also nean diet with olive oil. good sources of fiber and protein.

Furthermore, nuts may reduce your risk of Many studies have shown that nuts proother chronic diseases. For example, vide various health benefits — especially eating nuts may improve blood sugar levin regards to reducing heart disease risk els and lower your risk of certain cancers. factors.

SUMMARY

Here are 9 impressive nuts and their health benefits.

Health Benefits of Eating Nuts In general, nuts are good sources of fat, fiber and protein.

Most of the fat in nuts is monounsaturated fat, as well as omega-6 and omega-3 polyunsaturated fat. However, they do contain some saturated fat.

Nuts also pack a number of vitamins and minerals, including magnesium and vitamin E.

Yet, despite having little effect on weight, many studies have shown that people who eat nuts live longer than those who don't. This may be due to their ability to help prevent a number of chronic diseases.

For example, nuts may reduce risk factors for metabolic syndrome, such as high blood pressure and cholesterol levels.

In fact, one study in over 1,200 people

In addition, eating a meal with one ounce (28 grams) of almonds may help lower the rise in blood sugar that happens after a meal by as much as 30% in people with diabetes but not significantly in healthy people.

Moreover, almonds have been shown to reduce inflammation in people with type 2 diabetes.

Eating nuts may help reduce risk factors for many chronic diseases, including heart Finally, almonds may have a beneficial effect on your gut microbiota by supdisease and diabetes. porting the growth of beneficial gut bacte1. Almonds ria, including Bifidobacteria and LactobaAlmonds are tree nuts cillus. that contain a number SUMMARY of beneficial nutrients.

Almonds contain a number of important One serving — 28 nutrients that may help reduce heart disgrams or a small handful ease and diabetes risk factors. However, — packs roughly: larger studies are needed to confirm these • Calories: 161 effects.

• Many studies have investigated the health benefits of increased nut intake.

• One meta-analysis of 33 studies found that diets high in nuts do not significantly affect weight gain or weight loss (1).

Nevertheless, almonds consumed as part of a low-calorie diet may aid weight loss and lower blood pressure in people who are overweight or obese.

Fat: 14 grams

2. Pistachios

Protein: 6 grams

Pistachios are a commonly consumed nut that is high in fiber.

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Carbs: 6 grams

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Fiber: 3.5 grams

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A one-ounce (28-gram) serving of pistachios contains roughly:

Vitamin E: 37% of the Reference Daily • Intake (RDI) • • Magnesium: 19% of the RDI • Almonds may improve cholesterol levels.

• A number of small studies have found that • eating an almond-rich diet can reduce "bad" LDL cholesterol, total cholesterol • and oxidized LDL cholesterol, which is par• ticularly harmful to heart health.

However, one larger study combined the

Calories: 156 Fat: 12.5 grams Protein: 6 grams Carbs: 8 grams Fiber: 3 grams Vitamin E: 3% of the RDI Magnesium: 8% of the RDI

Similarly to almonds, pistachios may im-

13 prove cholesterol levels — eating 2–3 ounces (56–84 grams) of pistachios a day may help increase "good" HDL cholesterol.

Also, pistachios may help improve other heart disease risk factors, including blood pressure, weight and oxidative status.

Oxidative status refers to blood levels of oxidized chemicals, which can contribute to heart disease.

What’s more, pistachios may help reduce the rise in blood sugar after a meal.

SUMMARY

while increasing "good" HDL cholesterol levels.

They may also improve other factors related to heart health, including blood pressure and the normal flow of blood through your circulatory system.

In addition, walnuts may help reduce inflammation, which can contribute to many chronic diseases.

Interestingly, a study in college students found that eating walnuts increased a measure of cognition called "inferential reasoning," suggesting that walnuts may have beneficial effects on the brain.

Pistachio nuts appear to have beneficial SUMMARY effects on heart disease risk factors when eaten in high quantities of more than one Walnuts are a great source of the omegaounce (28 grams) per day.

3 fat ALA and many other nutrients.

Eating walnuts may benefit heart health 3. Walnuts and potentially even your brain.

Walnuts are a very 4. Cashews popular nut and an excellent source of Cashews are part of the omega-3 fatty the tree nut family acid alpha-linolenic and have a good acid. nutrient profile.

A one-ounce (28One ounce (28 gram) serving of walnuts contains rough- grams) of cashews ly: contains roughly: •

Calories: 182

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Calories: 155

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Fat: 18 grams

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Fat: 12 grams

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Protein: 4 grams

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Protein: 5 grams

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Carbs: 4 grams

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Carbs: 9 grams

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Fiber: 2 grams

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Fiber: 1 gram

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Vitamin E: 1% of the RDI

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Vitamin E: 1% of the RDI

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Magnesium: 11% of the RDI

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Magnesium: 20% of the RDI

Walnuts appear to improve a number of heart disease risk factors, which may be due to their high content of ALA and other nutrients.

Several large studies have found that eating walnuts significantly reduced total cholesterol and “bad” LDL cholesterol

Another study noticed that cashews increased the antioxidant potential of the diet.

Interestingly, a few studies have shown that diets high in cashews may increase blood sugar in people with metabolic syndrome.

Another larger study observed that a diet rich in cashews reduced blood pressure and increased levels of “good” HDL cholesterol. However, it had no significant effects on body weight or blood sugar levels.

SUMMARY Cashews contain a number of important nutrients and studies indicate that they may improve blood lipid levels and reduce blood pressure.

7. Brazil Nuts Brazil nuts originate from a tree in the Amazon and are an incredibly rich source of selenium.

A one-ounce (28gram) serving of Brazil nuts contains about: •

Calories: 182

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Fat: 18 grams

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Protein: 4 grams

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Carbs: 3 grams

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Fiber: 2 grams

•

Vitamin E: 8% of the RDI

•

Magnesium: 26% of the RDI

A number of studies have examined whether diets high in cashews can improve symptoms of metabolic syndrome.

Selenium is a mineral that acts as an antioxidant. Though it’s used for a number of bodily functions, you only need to obtain small amounts of it through your diet.

One study found that a diet containing 20% of calories from cashews improved blood pressure in people with metabolic syndrome.

A one-ounce (28-gram) serving of Brazil nuts will provide you with more than 100% of the RDI for selenium.

14 Selenium deficiency is rare and usually only occurs in certain disease states.

markers of inflammation and improved blood vessel function.

For example, one study found that people Other studies have shown that hazelnut undergoing hemodialysis for kidney disdiets can improve cholesterol levels and ease were selenium deficient. increase the amount of vitamin E in the blood.

When these people ate just one Brazil nut a day for three months, their blood sele- SUMMARY nium levels returned to normal, and the Hazelnuts are a good source of many nunuts had an antioxidant effect in their trients, such as vitamin E. They may also blood. reduce heart disease risk factors.

Brazil nuts can also reduce cholesterol 9. Peanuts levels. What’s more, they may reduce oxidative stress and improve the function Unlike the other nuts in this article, peanuts are not tree nuts, but belong to the of blood vessels in obese teenagers. legume family.

Finally, Brazil nuts may reduce inflammaHowever, they have similar nutrient protion in both healthy people and those files and health undergoing hemodialysis. benefits as tree SUMMARY nuts.

Brazil nuts are an excellent source of seleOne ounce (28 nium. They may also help reduce cholesgrams) of dryterol levels, oxidative stress and inflamroasted peanuts mation contains rough8. Hazelnuts ly: Hazelnuts are very nutritious.

•

Calories: 176

One ounce (28 grams) of hazelnuts contains roughly:

•

Fat: 17 grams

•

Protein: 4 grams

•

Carbs: 5 grams

•

Fiber: 3 grams

•

Vitamin E: 21% of the RDI

•

Magnesium: 11% of the RDI

•

Calories: 176

•

Fat: 9 grams

•

Protein: 6 grams

•

Carbs: 6 grams

•

Fiber: 3.5 grams

•

Vitamin E: 37% of the RDI

•

Magnesium: 20% of the RDI

A study in over 120,000 people found that higher peanut intake was associated with lower death rates.

Peanuts may also improve heart disease risk factors.

Like many other nuts, hazelnuts appear to Interestingly, one study found that womhave beneficial effects on heart disease en who ate peanut butter more than five risk factors. times a week had lower rates of type 2 diabetes.

One study found that a hazelnut-rich diet reduced total cholesterol, “bad” LDL cho- Furthermore, asthma and allergic disease lesterol and triglycerides. It also lowered rates may be lower in children of mothers

who ate peanuts once or more per week during pregnancy.

However, many brands contain large amounts of added oils, sugar and other ingredients. Therefore, it’s best to choose peanut butter with the highest peanut content.

Similarly, peanuts are usually salted, which may eliminate some of their associated health benefits. Instead, try to choose plain, unsalted, unflavored peanuts.

SUMMARY Unlike most other nuts, peanuts belong to the legume family. However, they have nutrient profiles that are similar to tree nuts and may also help reduce risk factors for heart disease and diabetes.

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8Foods That Beat a Multivitamin..

1. Kale Kale is extremely healthy. It is one of the most nutrientdense foods on the planet and particularly high in vitamin K1.

Vitamin K1 is essential for blood clotting and may play a role in bone health.

One cup (21 grams) of fresh kale contains: • •

Vitamin K1: 68% of the Reference Daily Intake (RDI) Vitamin C: 22% of the RDI

Furthermore, kale is high in fiber, manganese, vitamin B6, potassium, and iron.

SUMMARYA single serving of fresh kale provides a good proportion of the RDI for vitamins K1 and C. 2. Seaweed Iodine deficiency is one of the most common nutrient deficiencies in the world, affecting nearly one-third of the global population.

Iodine deficiency causes thyroid problems in adults. During pregnancy, it may also increase the risk of intellectual and developmental abnormalities in your baby.

Seaweed — such as kelp, nori, kombu, and wakame — are all very rich in iodine.

The RDI is 150 mcg per day. However, most nutritious types of seafood. Clams different types of seaweed contain varying are packed with vitamin B12. In fact, 3.5 amounts of iodine. ounces (100 grams) provide over 1,600% of the RDI. Furthermore, they contain high In general, brown seaweeds — such as amounts of other B vitamins, as well as wakame and kombu — provide higher potassium, selenium, and iron. amounts than green seaweeds, such as nori.

Oysters are also nutritious. They’re abundant in zinc and vitamin B12, with 3.5 Kombu has a very high iodine content. ounces (100 grams) packing 200–600% of One gram of dried kombu may contain the RDI for each nutrient.

2,343 mcg, far exceeding the RDI. It even exceeds the upper level of safe Clams and oysters may be the perfect food intake, which is 1,100 mcg per day. for older adults. Higher amounts of vitaFor this reason, seaweed should not be min B12 are recommended after age 50 consumed daily, as it may cause adverse because your digestive system’s ability to effects. absorb vitamin B12 may decrease with age.

Nevertheless, occasional seaweed consumption is a cheap, effec- SUMMARY tive way to prevent iodine deficiency.

Clams and oysters both contain high amounts of vitamin B12, which is especialSUMMARY ly important for older adults. Shellfish are Seaweed is an excellent source of iodine, also high in many other nutrients. as 1 gram provides 20–1,000% of the RDI. Note that brown seaweed is much higher 6. Sardines in iodine than other types and should not be consumed daily.

Sardines are small, oily and nutrient4. Brazil Nuts rich fish. Although commonly served If you’re lacking in canned, sardines can selenium, Brazil nuts also be grilled, may be the perfect smoked, or pickled when fresh. Sardines snack. are very rich in EPA and DHA, essenSelenium is essential tial omega-3 fatty acids linked to imfor thyroid and improved heart health. mune system function, as well as antioxidant activity.

One 3.75-ounce (92-gram) serving contains more than half of the RDI for DHA The RDI is 50–70 mcg, which may be and EPA. It also provides over 300% of the achieved by consuming just 1 large Brazil RDI for vitamin B12. Furthermore, sardines nut. Each nut may provide up to 95 mcg of contain a little bit of almost every nutrient selenium. The upper tolerance level for you need, including selenium and calcium. selenium is set at about 300–400 mcg per day for adults, so make sure not to eat too SUMMARY many of them.

Sardines are a very nutrient-rich fish. Not only are they loaded with essential fatty SUMMARY acids, but 1 serving contains over 300% of Brazil nuts are the single best dietary the RDI for vitamin B12. source of selenium. Just one large nut contains more than the RDI. 7. Yellow Bell Peppers 5. Shellfish Shellfish, such as clams and oysters, are among the

Yellow bell peppers are one of the best dietary sources of vitamin C. Vitamin C is an essential

17 vitamin. It’s also water-soluble, meaning your body doesn't store extra amounts.

Therefore, regularly consuming vitamin C is very important.

8. Cod Liver Oil

Vitamin D deficiency is one of the most comWhile vitamin C deficiency — also known mon nutrient deficienas scurvy — is currently uncommon in the cies in the world. This is West, symptoms include fatigue, skin because the food rashes, muscle pain, and bleeding disorsources of vitamin D are sparse. They inders. clude fatty fish, fish liver oils, and — to a High vitamin C intake is linked to enlesser extent — egg yolks and mushrooms. hanced immune function, a reduced risk of DNA damage, and a decreased risk of Vitamin D is essential for bone health. It’s several chronic diseases. also a crucial part of many bodily processes, including immune system function One large yellow bell pepper (186 grams) and cancer prevention. provides almost 600% of the RDI for vitamin C, which is 75–90 mg.

Cod liver oil is a great addition to any diet — especially for people who live far from In comparison, yellow bell peppers harbor the equator, where no vitamin D can be about 3–4 times the amount of vitamin C synthesized in the skin during the winter found in oranges. months.

SUMMARY Yellow bell peppers are an excellent source of vitamin C. One large specimen provides almost 600% of the RDI — up to 4 times more than oranges.

Only 1 tablespoon (14 ml) of cod liver oil provides 2–3 grams of omega-3 fats and 1,400 IU of vitamin D. This is more than 200% of the RDI for vitamin D.

However, the same amount of cod liver oil also harbors 270% of the RDI for vitamin A. Vitamin A can be harmful in excessive amounts, so adults are advised to take no more than 2 tablespoons (28 ml) of cod liver oil per day.

SUMMARY Cod liver oil is an excellent source of omega-3 fatty acids, vitamin D, and vitamin A. However, taking more than 1–2 tablespoons (14–18 ml) per day is not recommended.

The Bottom Line Although multivitamins may be beneficial for some people, they’re unnecessary for most. In some cases, they may even provide excessive amounts of certain nutrients.

If you want to boost your nutrient intake through diet alone, consider adding some of these nutritious, whole foods to your routine.

18 pair concentration and cause irritability, Additionally, alcohol acts as a diuretic, making your symptoms seem even worse. causing the body to lose fluid and electrolytes through frequent urination. This fluid To help avoid dehydration headaches, loss can lead to dehydration, which can focus on drinking enough wacause or worsen headaches. ter throughout the day and eating waterrich foods.

4. Get Adequate Sleep 2. Take Some Magnesium Sleep deprivation Magnesium is an important mineral neccan be detrimental essary for countless functions in the body, to your health in including blood sugar control and nerve many ways, and transmission. may even cause headaches in some peoInterestingly, magnesium has also been ple. shown to be a safe, effective remedy for Headaches are a common condition that For example, one study compared headheadaches. many people deal with on a daily basis. ache frequency and severity in those who Evidence suggests that magnesium defigot less than six hours of sleep per night Ranging from uncomfortable to downright ciency is more common in people who get and those who slept longer. It found that unbearable, they can disrupt your day-tofrequent migraine headaches, compared those who got less sleep had more freday life. to those who don’t. quent and severe headaches.

Several types of headaches exist, with Studies have shown that treatment with However, getting too much sleep has also tension headaches being the most com600 mg of oral magnesium citrate per day been shown to trigger headaches, making mon. Cluster headaches are painful and helped reduce both the frequency and getting the right amount of rest important happen in groups or “clusters,” while miseverity of migraine headaches. for those looking for natural headache graines are a moderate-to-severe type of headache.

However, taking magnesium supplements prevention.

Although many medications are targeted at relieving headache symptoms, a number of effective, natural treatments also exist.

Here are 18 effective home remedies to naturally get rid of headaches.

1. Drink Water Inadequate hydration may lead you to develop a headache.

In fact, studies have demonstrated that chronic dehydration is a common cause of tension headaches and migraines.

Thankfully, drinking water has been shown to relieve headache symptoms in most dehydrated individuals within 30 minutes to three hours.

What’s more, being dehydrated can im-

can cause digestive side effects like diarrhea in some people, so it’s best to start with a smaller dose when treating headache symptoms.

3. Limit Alcohol While having an alcoholic drink may not cause a headache in most people, studies have shown that alcohol can trigger migraines in about one-third of those who experience frequent headaches.

Alcohol has also been shown to cause tension and cluster headaches in many people.

For maximum benefits, aim for the “sweet spot” of seven to nine hours of sleep per night.

5. Avoid Foods High in Histamine Histamine is a chemical found naturally in the body that plays a role in the immune, digestive and nervous systems.

It’s also found in certain foods like aged cheeses, fermented food, beer, wine, smoked fish and cured meats.

Studies suggest consuming histamine may cause migraines in those who are sensitive to it.

It’s a vasodilator, meaning it widens blood Some people are not able to excrete histavessels and allows blood to flow more mine properly because they have imfreely. paired function of the enzymes responsiVasodilation may cause headaches in ble for breaking it down. some people. In fact, headaches are a Cutting histamine-rich foods from the diet common side effect of vasodilators may be a useful strategy for people who like blood pressure medications.

19 get frequent headaches.

6. Use Essential Oils Essential oils are highly concentrated liquids that contain aromatic compounds from a variety of plants.

8. Soothe Pain with a Cold Compress Using a cold compress may help reduce your headache symptoms.

Applying cold or frozen compresses to the neck or head area decreases inflammation, slows nerve conduction and constricts blood vessels, all of which help rePeppermint and lavender essential oils are duce headache pain. especially helpful when you have a head- In one study in 28 women, applying a cold ache. gel pack to the head significantly reduced They have many therapeutic benefits and are most often used topically, though some can be ingested.

Applying peppermint essential oil to the temples has been shown to reduce the symptoms of tension headaches.

Meanwhile, lavender oil is highly effective at reducing migraine pain and associated symptoms when applied to the upper lip and inhaled

7. Try a B-Complex Vitamin B vitamins are a group of water-soluble micronutrients that play many important roles in the body. For example, they contribute to neurotransmitter synthesis and help turn food into energy.

migraine pain.

tion diet that removes the foods most related to your headache symptoms.

Aged cheese, alcohol, chocolate, citrus fruits and coffee are among the most commonly reported food triggers in people with migraines.

In one small study, a 12-week elimination diet decreased the number of migraine headaches people experienced. These effects started at the four-week mark.

Read more here about how to follow an elimination diet properly.

11. Drink Caffeinated Tea or Coffee

Sipping on beverages To make a cold compress, fill a waterproof that contain caffeine, bag with ice and wrap it in a soft towel. such as tea or coffee, Apply the compress to the back of the may provide relief when neck, head or temples for headache relief. you are experiencing a 9. Consider Taking Coenzyme Q10 headache.

Coenzyme Q10 (CoQ10) is a substance produced naturally by the body that helps turn food into energy and functions as a powerful antioxidant.

Caffeine improves mood, increases alertness and constricts blood vessels, all of which can have a positive effect on headache symptoms.

It also helps increase the effectiveness of Studies have shown common medications used to treat headthat taking CoQ10 supplements may be an aches, such as ibuprofen and acetaminoeffective and natural way to treat headphen. aches.

However, caffeine withdrawal has also For example, one study in 80 people been shown to cause headaches if a perdemonstrated that taking 100 mg of son regularly consumes large amounts of Some B vitamins may have a protective CoQ10 supplements per day reduced micaffeine and suddenly stops. effect against headaches. graine frequency, severity and length.

Therefore, people who get frequent headSeveral studies have shown that the B Another study including 42 people who aches should be mindful of their caffeine vitamin supplements riboflavin (B2), fointake late, B12 and pyridoxine (B6) may reduce experienced frequent migraines found that three 100-mg doses of CoQ10 headache symptoms.

12. Try Acupuncture throughout the day helped decrease miB-complex vitamins contain all eight of the Acupuncture is a graine frequency and migraine-related B vitamins and are a safe, cost-effective technique of Trasymptoms like nausea way to naturally treat headache sympditional Chinese 10. Try an Elimination Diet toms. medicine that Studies suggest that food intolerances can involves inserting B vitamins are considered safe to take on trigger headaches in some people. thin needles into the skin to stimulate a regular basis, as they are water soluble specific points on the body. and any excess will be flushed out through To discover if a certain food is causing the urine frequent headaches, try an eliminaThis practice has been linked to a reduc-

20 tion in headache symptoms in many studies.

cially perfumes, often triggered headaches.

A review of 22 studies including more This hypersensitivity to odors is called than 4,400 people found that acupuncture octophobia and common in those with was as effective as common migraine chronic migraines. medications.

If you think you may be sensitive to Another study found that acupuncture smells, avoiding perfumes, cigarette was more effective and safer than topirsmoke and strongly scented foods may amate, an anticonvulsant drug used to help decrease your chance of getting a treat chronic migraines. migraine If you’re looking for a natural way to treat chronic headaches, acupuncture may be a worthwhile choice 13. Relax with Yoga Practicing yoga is an excellent way to relieve stress, increase flexibility, decrease pain and improve your overall quality of life.

Taking up yoga may even help reduce the intensity and frequency of your headaches.

16. Avoid Nitrates and Nitrites Nitrates and nitrites are common food preservatives added to items like hot dogs, sausages and bacon to keep them fresh by preventing bacterial growth.

Foods containing them have been shown to trigger headaches in some people.

Nitrites may trigger headaches by causing the expansion of blood vessels.

18. Get Some Exercise One of the simplest ways to reduce headache frequency and severity is to engage in physical activity.

For example, one study in 91 people found 40 minutes of indoor cycling three times per week was more effective than relaxation techniques at reducing headache frequency.

Another large study including more than 92,000 people showed that a low level of physical activity was clearly associated with an increased risk of headaches.

There are many ways to increase your activity level, but one of the easiest methods is to simply increase the amount of steps you take throughout the day.

The Bottom Line In order to minimize your exposure to Many people are negatively impacted by nitrites, limit the amount of processed frequent headaches, making it important meats in your diet and choose nitrate-free One study investigated the effects of yoga to find natural and effective treatment products whenever possible. therapy on 60 people with chronic mioptions.

17.

Sip Some Ginger Tea graines. Headache frequency and intensity Yoga, supplements, essential oils and diewere reduced more in those receiving Ginger root contains many beneficial com- tary modifications are all natural, safe and both yoga therapy and conventional care, pounds, including antioxidants and antieffective ways to reduce headache sympcompared to those receiving conventional inflammatory subtoms. care alone. stances.

While traditional methods like medicaAnother study found that people who One study in 100 tions are often necessary, there are many practiced yoga for three months had a people with chronic natural and effective ways to prevent and significant reduction in headache frequen- migraines found treat headaches if you’re looking for a cy, severity and associated symptoms, that 250 mg of ginmore holistic approach. compared to those who did not practice ger powder was as effective as the conyoga ventional headache medication sumatripContributed by Janet Gibbs...Healthy World tan at reducing migraine pain.

14. Avoid Strong Smells Strong odors like those from perfumes and cleaning products can cause certain individuals to develop headaches.

What’s more, ginger helps reduce nausea and vomiting, common symptoms associated with severe headaches.

A study that involved 400 people who experienced either migraine or tension headaches found that strong odors, espe-

You can take ginger powder in capsule form or make a powerful tea with fresh ginger root.

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26 There is no way around this folks that I have found. You must start connecting with the people in your community if you really want to Did you know that the hens from a free source some decent eggs! range or organic eggs farm can still have their beaks cut and be subjected Folks in my buying club regularly tell to forced molting which involves starv- me how shocked they are when they ing them for 7-14 days which can in run out of the eggs sourced locally and buy a carton of organic eggs from the some cases kill them? store how puny, pathetic and bland tasting they are. They are also incrediORGANIC EGGS REALITY bly expensive.

CHECK #3

O R G AN I C E G G S R E AL I T Y CHECK #2

By Sarah Pope MGA

https://www.thehealthyhomeeconomist.com/

Why Organic Eggs from the Store are a Scam Food manufacturers have attempted to demonize eggs for decades. It is infinitely more profitable to convince the public to eat Egg Beaters and processed vegetable oils than to encourage them to consume the non-patentable perfection that is the egg.

Even folks who see through the marketing hype against eggs that is cleverly disguised as “science” frequently get waylaid by the free range and organic eggs labeling on egg cartons.

The truth is that buying organic, free range eggs from the supermarket or healthfood store is no guarantee that the birds lived a healthy life. What’s more, the eggs may not even be that nutrient dense. You’re safer buying duck eggs or goose eggs as these types of birds are more resistant to industrialized living. Even when domesticated, they eat more closely to their native diet than chickens.

Let’s take a look at why organic chicken eggs are a scam.

O R G AN I C E G G S R E AL I T Y CHECK #1 Did you know that there are no requirements for the quality or amount of time spent outside for organic eggs or even free range eggs? This means that organic eggs could actually be from hens who get basically no bugs in their diet from pecking in the ground. If the hens don’t get to peck around in the ground for grubs and insects, the eggs they produce will have drastically reduced nutritional value – organic or not.

Organic eggs marked as “cage free” does not mean that the hens have access to the outdoors or even daylight! The hens could actually be running around inside with artificial lighting on a concrete floor and the eggs still qualify as cage free!

The only way to get truly healthy eggs where you can be sure the hens are not abused is to buy local from a farmer you trust, not organic eggs from the store!

Not only will you more than likely save yourself some money buying eggs locally, you will also be helping a local business remain viable and improving the nutrient density of your diet all at the same time!

Organic eggs most definitely does not always mean better!

Below is a fantastic infographic on the reality behind the egg industry. What factoids did you find most alarming?

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Risks

Vitamins and Supplements can be costly. Taking them regularly might make you feel like you’re leading a healthier lifestyle, but a number of research studies suggest that supplements aren’t always beneficial. Taking certain vitamins and mineral supplements may even do more harm than good.

For some people, vitamin and mineral supplements offer important health benefits. If you have certain health conditions or needs, your doctor may suggest adding a supplement to your daily routine. But people who take supplements as an “insurance policy” against poor eating habits might increase their risk of health problems.

So how do you know what’s right for you? The best way is to talk to your doctor before taking dietary supplements. If you’re already taking supplements, ask them if it’s a good choice to continue. On top of raising your risk of certain health problems, some supplements may interact with medications that you’re taking.

More isn’t always better

erals are bad for you. You need to have iron in your diet and • Some studies have linked body to be healthy. And for peoiron supplements to a higher ple with certain medical condirisk of death. tions, such as anemia, iron supplements are often vital. But this study does suggest that for • Vitamin E supplements may healthy people, taking extra iron increase your risk of heart in supplement form may cause failure. harm.

• Too much vitamin A may be bad for your bones.

Other vitamin and mineral supplements may also do more If a small amount of something harm than good. According to is good, you might think that a the Mayo Clinic, research suglarger amount would be even gests that taking vitamin E supbetter. But that formula doesn’t plements may raise your risk of always work when it comes to heart failure and premature vitamins and minerals. death. The Mayo Clinic also warns that taking more than 200 Researchers from the Iowa milligrams of vitamin B-6 per Women’s Health Study followed day may cause nerve pain and over 38,000 women, aged 55 seizures. Recent research reand older, for a period of 20 ported by the National Institutes years. According to results pubof Health also suggests that too much vitamin A may be bad for your bones.

Talk to your doctor to learn more about the potential risks and benefits of vitamin and mineral supplements.

Supplements aren’t magic It’s important to remember that dietary supplements can’t take lished in the Archives of Internal the place of a well-balanced diMedicine, they found that most et. Some people believe that popping a multivitamin pill can vitamin and mineral supplements weren’t associated with a make up for poor eating habits.

In reality, vitamin and mineral lower risk of dying during the supplements don’t offer a magic study. solution.

Calcium supplements were asIf you suspect that you aren’t sociated with a slightly lower getting the nutrients you need, risk of death. But a number of consider shifting your focus from other commonly used supplesupplements to eating better. ments, especially iron, were linked to a higher risk of death. According to the Mayo Clinic, nutrient-rich whole foods — This research doesn’t mean that such as fruits, vegetables, and iron and other vitamins and min- whole grains — provide many

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benefits over dietary supplements:

contains a variety of fruits, vegetables, whole grains, and lean sources of protein. But Whole foods contain multiple some people have special nutrimicronutrients that may work together to provide more perks tion needs that can’t be met than they would alone. through diet alone. In certain circumstances, your doctor may Many whole foods are rich recommend taking a vitamin or sources of dietary fiber. A diet rich in fiber can help lower your mineral supplement. recommendations applies to risk of many health conditions, you, ask your doctor if you including constipation and heart The 2015-2020 Dietary Guide- should add supplements or fordisease. lines for Americans make the tified foods to your routine. Your Many whole foods also contain following recommendations: doctor may also recommend phytochemicals. These subtaking certain supplements or stances may help protect you Adults over age 50 should take eating certain foods if you show against heart disease, diabetes, signs of a vitamin or mineral decancer, and other health condi- a vitamin B-12 supplement or tions. add foods fortified with vitamin ficiency.

For healthy eating tips, talk to B-12 to their diets. Many breakyour doctor or registered dietifast cereals and some soy prod- The takeaway tian. ucts are fortified with B-12.

Do you need extra nutrients?

For some people, taking Older adults, people with dark- a dietary supplement may be Benefits colored skin, and people who beneficial. But if you’re in good • Vitamin B-12 supplements don’t get much sunlight expogeneral health, there’s limited can help older adults get the sure should take a vitamin D research evidence to suggest proper amount of this nutrisupplement or add foods fortithat taking vitamin and mineral ent. fied with vitamin D to their diet. supplements will make you Some dairy products, soy prod- healthier. In fact, some re• Vitamin D supplements can ucts, orange juice, and breaksearch suggests that certain be beneficial for older adults fast cereals are fortified with vit- supplements can be harmful. and people who don’t get amin D. much sunlight.

Always talk to your doctor beWomen who may become preg- fore adding a vitamin or mineral nant or are already pregnant, supplement to your routine. If • Folic acid supplements can and are planning to carry their you’ve been taking supplehelp pregnant women lower fetus to term, should take a folic ments instead of eating fruits, their child’s risk of birth deacid supplement or add foods vegetables, and other nutrientfects. fortified with folic acid to their rich foods, it’s time to rethink diet. A diet rich in folic acid can your strategy. Remember, help lower your unborn child’s there’s no substitute for Most people can get the vitarisk of certain birth defects. a healthy diet. mins and minerals they need by eating a well-balanced diet that If you suspect that one of these

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Upward Stretch

the back, and then to the front. Then lift them up to your ears, tensing the muscles, and allow them to drop completely.

Repeat this entire sequence three times Reclining Spinal Twist

To really maximize your quad stretch, squeeze your butt while active in the position. Since quads are one of the most overworked muscles in the body, make sure to stretch them every day.

Hamstring Stretch

Greet the morning by raising your arms towards the sky; it's a great way to get the blood flowing and wake up the body. Lace your fingers together and raise your hands above your head, palms facing upward. Elongate your spine and feel the stretch in your ribcage and arms. Hold for a count of 10, and then incorporate a A spinal twist is a great way to relieve sitting side stretch into the sequence to stress in your lower back. Hold the pose target your torso. for at least 30 seconds on each side and don't be alarmed if you hear some Neck and Shoulder Stretch "cracks" in your spine when you twist into the pose. Don't force anything here; just feel your spinal column wringing itself out after a good night's sleep.

Lying Side Quad Stretch

Nothing beats the feeling of this hamstring stretch, especially since you don't have to worry about falling over! Make sure that when you do this stretch your pelvis is square (keep your hips centered and flat). Think of it as a way to wake up your legs, rather than helping you make it into the splits. Circle your ankles a few times in each direction, too.

Contributed by Amy Fallon.. The Workout Room

Doing neck and shoulder stretches in the morning can ease tension that can happen while sleeping. To stretch the muscles on the right side of your neck, turn your left ear over to your left shoulder and hold for 20 seconds. Repeat on the other Most people are used to stretching their side to stretch out your left side. Relax for quads while standing up, but it's also a moment and then roll your shoulders to something you can do while lying down.

32 inflammatory and anti-cancer properties, according to Doctor Oz. It also improves circulation and prevents blood clotting.

Turmeric’s active ingredient curcumin is responsible for lowering the levels of two enzymes in the body that cause inflammation.

3. Capsaicin Derived from chili peppers, this topical

By Jaye Kenzie..SHM remedy reduces nerve, muscle and Natural Pain Relief: 9 Alternatives to joint pain by stopping the chemical known Ibuprofen, Acetaminophen or Aspirin as substance P from transmitting pain signals to the brain. Available in gel or cream When people experience a minor headform, it can be applied three to four times ache, muscle tension or other pain, they daily. readily reach for over-the-counter drugs like ibuprofen and acetaminophen—the 4. Valerian Root most commonly used drugs in the U.S. But regular use of these drugs can lead to long “Nature’s tranquilizer,” valerian root helps re-term side effects like intestinal damage, lieve insomnia, tension, liver failure and more, recent research reveals. Before popping the pills, consider irritability, stress, and anxiety, Doctor Oz says. Through reducing these alternative remedies for natural nerve sensitivity, it alleviates feelings of pain relief. pain. Drink a cup of valerian tea for a nat1. Ginger ural pain relief and body aches.

The powerful antiinflammatory ginger is more effective than drugs like ibuprofen for pain relief, according to a 2013 study published in the journal Arthritis. The study revealed that drugs like Tylenol or Advil do block the formation of inflammatory compounds. Ginger, however, “blocks the formation of the inflammatory compounds– prostaglandins and leukotrienes–and also has antioxidant effects that break down existing inflammation and acidity in the fluid within the joints,” reported

5. Magnesium

2. Turmeric

6. Cats Claw

This distinctive, curry spice possesses anti-

Named for its hook-like horns, cat’s claw, a woody vine native to

Magnesium supplements can help curb the pain of migraines, muscle spasms and fibromyalgia. “It’s really easy to be magnesium deficient,” Tanya Edwards, MD, medical director of the Center for Integrative Medicine at the Cleveland Clinic, told WebMD. Heavy consumption of alcohol lowers magnesium levels. “The foods that are highest in magnesium are things like sunflower seeds and pumpkin seeds. Most of us just don’t eat those very often.”

the Amazon rainforest and other places in South America, is known for containing an anti-inflammatory agent that aids in blocking the production of the hormone prostaglandin, which contributes to inflammation and pain within the body. Stick to the suggested doses to avoid diarrhea: 250 to 1,000 mg capsules one to three times daily.

7. Boswellia Commonly known as Indian frankincense, boswellia contains active components like resin that reduce inflammation and pain. It can be taken as a supplement as well as used topically.

8. White willow bark The original Aspirin, white willow bark contains salicin which, in the stomach, converts to salicylic acid—the primary component of Aspirin. Synthetically, it can irritate the stomach, but naturally through white willow bark, it is effective in relieving pain, inflammation and fever. The recommended dose is 1 to 2 dropperfuls of white willow bark tincture daily.

9. Essential oils Keep essential oils on hand. Rub chamomile, lavender or sage into temples, chest or sore joints to relax muscles and calm the mind. Aromatherapy relieves stress—often the root of our pain.

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