This ubiquitous spice on nearly every table in America is for more than just flavoring. Black pepper actually increases your ability to absorb nutrient. Black pepper stimulates the activity of the digestive tract by increasing the production of digestive enzymes and supporting normal gut motility. Black pepper also is a circulatory stimulant so it increases blood flow to the gut, which helps the digestive tract to work more efficiently and carries the nutrient to the rest of the body. Black pepper as a medicinal herb was traditionally used for sluggish digest and low stomach acid, but it can help nearly anyone get more out of their food and supplements. Its effects are intensified by heating so adding black pepper to your food as it cooks makes it a better digestive enhancer, but watch out too much black pepper cooked into a dish can get very spicy.
Because of these digestive benefits, black pepper extracts are used in some supplements to enhance their absorption. Piperine, an active component of black pepper sold under the name BioPerine, has been shown to increase the absorption of various vitamins, minerals, and antioxidants. This is especially important with harder to absorb supplements like curcumin from turmeric, a popular inflammation-modulating herb. Supplement companies choose many different strategies to help get curcumin into the bloodstream, but BioPerine is one of the most popular approaches. I also mix a little bit of ground black pepper into my jar of turmeric so I know I am getting more out of my turmeric every time I cook with it.
Posted in Herbs
Tagged black pepper, cardiovascular health, circulation, detoxification, digestive health, digestive tract, food, GI Health, health, heart health, inflammation, nutrition
For colds, most people reach for vitamin C to help them get back on their feet sooner. They might chose it because they can tell it helps them feel better, or they might have heard about one of the numerous studies supporting its use. Most studies show that vitamin C reduces the severity of cold symptoms. Even one famous “negative “ study showed that vitamin C reduced the severity of cold symptoms by 20%. This was only considered a negative outcome because these results were not deemed significant. Other studies show that vitamin C accelerates recovery, especially if taken early in the illness. One study using 3000-6000 mg daily showed an 85% reduction in cold and flu symptoms compared to the control. I notice that especially toward the end of a cold, taking vitamin C has a marked effect on my energy levels, helping me get back to work.
Vitamin C can be beneficial for other respiratory issues. In epidemiological studies, increased vitamin C intake is correlated to lower rates of asthma. Supplementation with vitamin C also has been shown to reduce exercise-induced airway reactions such as narrowing of the airways. Additionally, vitamin C may be helpful for asthma that is related to pollution. These benefits are partially due to vitamin C’s anti-histamine effects, which are augmented by the presence of bioflavonoids, compounds that occur in foods alongside vitamin C that potentiate its activity.
Vitamin C’s well-known antioxidant capabilities provide part of its protect of the respiratory tract. When we are exposed to pollutants and toxins, free radicals cause cellular damage, which in turn contributes to inflammation that can exacerbate conditions like allergies and asthma. It is probably these antioxidant actions that help me feel more energetic at the end of a cold. When the immune system is working hard it creates free radicals as part of the process, and these free radicals can contribute to fatigue. By helping remove these free radicals, vitamin C can help you feel normal again. Likewise, vitamin C can protect vital molecules in the body, such as proteins, lipids, carbohydrates, and DNA from damage by free radicals that can be generated during normal metabolism as well as through exposure to toxins. This preserves crucial cellular functions and can help prevent cancer. Finally, vitamin C can regenerate the antioxidant capacity of vitamin E, which is in turn one of the most important fat soluble antioxidant that supports heart health by preventing the oxidation of cholesterol. Again, bioflavonoids also can work as powerful antioxidants supporting the activity of vitamin C so I always look for these when I buy vitamin C.
Posted in Health
Tagged antioxidant, cancer prevention, cardiovascular disease, cardiovascular health, cholesterol, cold symptoms, colds, detoxification, food, free radicals, health, heart health, immune support, inflammation, influenza, nutrition, upper respiratory infections
Fish oil has numerous well-documented benefits for our health. It is probably best known for its cardiovascular advantages of decreasing cholesterol and clotting. Here I am going to focus on its mood supporting qualities, because there have been a number of exciting recent studies. In one study following patients with major depression, the likelihood of also having anxiety was much higher in those with the lowest blood levels of EPA and DHA, the major omega-3 components of fish oil. A second study found that in women a higher intake of omega-3 fatty acids reduced the incidence of elevated depressive symptoms by 49%. This study also pointed out the ratio of omega-3 fatty acids to omega-6 fatty acids was important. This means you can support your mood by both taking fish oil and reducing intake of omega-6 fats like those found in meat and most oils including corn, soy, and vegetable oils.
Fish oil may even be able to reduce suicidal tendencies. It has long been noted in epidemiological studies that low omega-3 levels are correlated with increased rates of suicide. Researchers have also found higher levels of a marker called SAT1 in people with strong suicidal ideation. This marker and related ones were also associated with stress, mood disorders, anxiety, and hallucinations. In mice that were genetically altered to have abnormal expression of these biomarkers, treatment with omega-3 fatty acids brought their levels of the troublesome markers back to normal. All of this very promising research reinforces the use of fish oil as part of the plan to support mental health for even very serious mood disorders.
Posted in Health
Tagged anxiety, cardiovascular disease, cardiovascular health, cholesterol, cholesterol lowering, cognitive decline, cognitive support, dementia, depression, fish oil, food, health, heart health, memory, mental-health, mood disorders, mood support, nutrition, omega-3 fatty acids, stress
I often come up with the ideas for my blogs while working in my garden. This one started with a very simple thought: I love purple. I was admiring the purple cayenne we are growing this year. They have that lovely deep purple like eggplant.
We are growing several other purple varieties in our garden this year like carrots, tomatillos, and okra. The presence of this purple color indicates that these vegetables provide a specific type of antioxidant known as anthocyanins. Other sources of anthocyanins are purple cabbage, purple potatoes, blue corn, black beans, plums, dark grapes, strawberries, raspberries, blueberries and black berries, as well as herbs like elderberry, hawthorn, and acai. Anthocyanins are considered to be one of the best antioxidants for protecting our brains, hearts, and blood vessels.
Our Purple Crops
Even though purple is so enthralling, we need other colors to round out our intake of antioxidants. Leafy green veggies are a great source of chlorophyll, which can help protect our DNA from damage and aid the detoxification process. Leafy greens also hide a bunch of beta-carotene under that green. So along with carrots and other orange foods, we can eat our greens to help maintain our vision and enhance the ability of white blood cells to neutralize carcinogens. Lycopene is one of the most potent antioxidants for cancer prevention, especially prostate cancer. It is found in the pink foods: tomatoes, watermelon, and pink grapefruit.
Overall the goal is to eat a rainbow of foods so we are getting a diversity of antioxidants to protect our cells from damage and help prevent cancer.
If you want to try some of my purple okra, we are now selling it in the produce department of Ozark Natural Foods.
Posted in Health
Tagged antioxidant, black berries, cancer prevention, cardiovascular disease, cardiovascular health, cognitive support, dementia, detoxification, food, health, heart health, immune support, inflammation, memory, nutrition
Those of you who regularly read my blog might have noticed that I didn’t have one last week. That is because I sprained my wrist last Wednesday and it was still too painful and inflamed last week to type. I seem to be recovering quite well and wanted to share with you some of things I am doing to speed my healing. I am lucky because I have access to so many health resources, so I have probably done more than most people can, but others could use even a portion of my treatment. And in addition to my natural treatments, I did get x-rays of my wrist to rule out a fracture.
The very first thing I did after being injured was take homeopathic arnica and apply an arnica gel topically. Arnica is useful for pain, swelling and bruising, and it is my first step for any type of injury like this. I continued to take the arnica several times a day for a few days afterwards. I also took nutrients that the body can use in the formation of connective issues such vitamin C, manganese, zinc and silica. I am also using inflammation-modulating herbs with Boswellia being the lead herb. Boswellia is actually frankincense and it inhibits inflammatory mediators in the body, while not irritating to the stomach like some over the counter pain relievers do. It is also mildly pain relieving while being thought to help preserve the cartilage in our joints. The pain was so bad the first two days I did take two of the pain pills I was prescribed, but after that I could manage the pain with herbs, appropriate activity and the following physical therapies.
In addition to supplements, I employed several different types of physical medicine. I used Enertropic Therapy to open up the energy pathways in my body and help speed up healing. Enertropic Therapy is one of the healing modalities offered at Harrison Optimal Health in Harrison, Arkansas where I work once a week. Dr. Ali Racheotes, DC of Sports Chiropractic Acupuncture did very gentle adjustments of my wrist and the rest of me. She also used cold laser therapy on my wrist to help reduce pain. I am doing contrast hydrotherapy on my wrist since the first 24 hours. This involves soaking my hand in hot water for 3 minutes followed by a minute in cold water. This is repeated two more times ending on cold and is done once or ideally twice a day. The alternating hot and cold water pushes stagnant fluids out of the affected area and can help reduce pain and inflammation. Finally, I am doing passive range of motion exercises where I am gently moving my wrist using my other hand, but it is best to discuss with your doctor or physical therapist how and when to do these.
It has only been a little more than a week, but so far I am healing well. I can’t wait to be back to back to normal so I can do all of my regular activities like blogging, gardening, cooking and canning.