Maureen

Herbal Remedies ─ Your Ultimate Guide: To Relieve Stress, Anxiety, Pain, Skin Conditions and for Weight Loss (Natural, Safe Medications for Best Health Series Book 1)

Everyone feels anxious at times, and a certain level of anxiety is both normal and even helpful in some situations. Anxiety is our body’s way of keeping us safe. Anxiety can also motivate us. If we feel a bit anxious about an assignment that’s due, it can help us to get it done on time. However, feeling too much anxiety about something usually gets in the way and can be unhealthy.

When everything in your life begins to feel like an emergency or an occasion for dread, then your anxiety has likely gotten out of hand. Excessive anxiety can manifest in one of five anxiety disorders — Generalized Anxiety Disorder, Obsessive Compulsive Disorder (OCD), Panic Disorder, Post Traumatic Stress Disorder (PTSD), or Social Anxiety Disorder.

Anxiety disorder occurs when anxiety starts to severely impact on a person’s life. Rather than feeling anxious in response to actual danger, someone with an anxiety disorder will experience the same symptoms in situations they perceive as dangerous (e.g. meeting new people or taking public transportation).

I often feel anxious in social situations ,some people think that I am very social because I am friendly but I feel shy and insecure most of the time!

I am very insecure about everything but mostly about my looks how about you?

I think that most people are insecure about something dont you?

What do you think is the reason for all the insecurity in this world?I think maybe it is to do with us not loving ourselves enough!

Also I think that maybe we aren’t kind enough to ourselves!Anyway I would love to know what you all think?

Anxiety disorders aren’t caused by a single factor, but rather by a combination of things. A family history of anxiety, a person’s physical health, personality traits and stressful life experiences can all be contributing factors. Anxiety disorders are likely to develop over time and are usually sustained by unhelpful thinking patterns.

With a multitude of guises, it can present itself in your life as insomnia, depressions, fatigue, addiction self-medication, job or relationships and more. If you have anxiety, you know it’s no joke to feel that something is constantly holding you back – or that the sky is going to fall in on you at any second. You know how much it can impact enjoying your life!

Some people think that just because someone is beautiful to look at and  successful they have got everything this is not true!

The thing is that people are very insecure even when they are lovely looking,rich and successful they think that when their looks go or they lose all of their money or fame, they have nothing to fall back on,but the most important thing to remember is that people need to be loved that’s what’s important!

Lifestyle Changes To Ease Anxiety

Making Friends with Anxiety: A warm, supportive little book to ease worry and panic – 2018 edition

The good news is that there are many natural remedies for anxiety that are safe and don’t cause adverse side effects like so many anti-anxiety medications. By eating a clean and well-balanced diet that contains important nutrients like B vitamins, magnesium and omega-3s, and using essential oils for anxiety, you will notice an immediate difference in your mood, energy levels and sleep patterns.

B vitamins help to combat stress and stabilize your mood. Vitamin B6, in particular, serves as a natural remedy for anxiety because it works to boost mood, balance blood sugar levels and maintain a healthy nervous system. In fact, symptoms of a vitamin B6 deficiency include anxiety, irritability, depression, changes in mood, muscle pains and fatigue.

In addition, Vitamin B12 is also important for fighting chronic stress, mood disorders and depression. It helps to improve your concentration, improve energy levels and allow your nervous system to function properly.

Eating anti-inflammatory foods can be a natural remedy for anxiety because they are important for balancing your mood and stress response. In addition, it’s also important to eat healthy fats, unrefined carbohydrates and lean protein.

Tandoori salmon with saag dal.

What a combination, both in terms of flavour and nutrient composition. This is almost the perfect dish for the nervous system: omega 3; B vitamins; magnesium; low GI.

I use shop-bought tandoori paste here as it really does save you a lot of time!

SERVES 2 4 heaped tsp tandoori paste 8 tsp natural yogurt 2 salmon fillets 2 garlic cloves, finely chopped 1 tbsp olive or coconut oil sea salt and freshly ground black pepper 130g red lentils 1 litre vegetable stock (you may not use all of it) 260g baby spinach.

½ tsp turmeric ¼ tsp ground cumin.

Preheat the oven to 180°C/350°F/gas mark 4. Mix the tandoori paste and yogurt together. Place the salmon fillets on a baking tray and top with the yogurt mixture.

Place at the top of the oven and bake for 25–30 minutes. Meanwhile, sauté the garlic in the olive or coconut oil, with a good pinch of salt, over a very high heat.

This is one occasion where you want the garlic to brown; this gives it a distinctive smoky flavour that makes the dal amazing.

Add the lentils and a small amount of vegetable stock. Keep adding stock every few minutes, as the lentils cook down, adding it little and often until the mix has a porridge-like texture.

Add the baby spinach and cook until it wilts, then measure in the turmeric and cumin and mix. Taste and season as needed, then serve.

Research shows that consuming foods that have a high glycemic index can contribute to anxiety and depression. Sugar and refined carbohydrates can give you blood sugar highs and lows throughout the day, increasing anxiety, nervousness and fatigue. These foods can cause mood swings and alter your energy levels, making it more difficult to get your anxiety symptoms under control.

To maintain normal blood sugar levels and improve your anxiety symptoms, stay away from refined foods, including baked goods (like pastries and cookies), sweetened beverages, fast foods, fried foods, processed meat and refined grains (which can be found in cereals and packaged breads).

Too much caffeine or alcohol can increase anxiety symptoms like moodiness, nervousness and the jitters.To reduce anxiety, avoid alcohol completely or limit your alcohol intake to 1–3 drinks per week, but no more than two at a time.

Research also shows that consuming too much caffeine can induce anxiety symptoms, and people with panic disorder and social anxiety seem to be particularly sensitive to the effects of caffeine. Limit coffee or black tea to no more than one cup per day.

Regular physical activity helps to improve sleep quality, reduce inflammation, boost confidence, improve energy levels and ease stress and tension. For example, running, walking or hiking outdoors, lifting weights and even dancing can help to combat stress.

Sleep deprivation can contribute to common anxiety symptoms. These symptoms include excessive worrying, and by restoring proper sleep patterns, people with anxiety can reduce feelings of fear, worry and tension.

Aim to get 7–9 hours of sleep every night in order to reduce stress, balance your hormones, prevent moodiness and reduce fatigue. You can also diffuse lavender or  chamomile essential oil in your bedroom to help induce relaxation.

For more great Health and Nutrition Tips refer to the website positivehealthwellness.com.

Negative attitudes and feelings of helplessness and hopelessness can upset the body’s hormone balance and deplete the brain chemicals required for feelings of happiness or calm, as well as have a damaging impact on the immune system and other parts of our body.

Certain types of behaviours, such as prayer meditation and positive thinking, can affect our perceptions of the world and make us feel calmer, more resilient, and happier. People have identified many other helpful attitudes such as forgiveness, gratitude, and kindness that can help alleviate depression and anxiety.

Strong relationships and social support networks reduce isolation and loneliness, both key risk factors for depression. While anxiety can sometimes cause us to avoid other people and become isolated, reaching out to friends and family can actually help us deal with anxiety by offering support and helping us make realistic assessments of threats.

Here are some tips to stay connected:

Keep in regular contact with friends and family.

Consider joining a class or group.

Get social support from volunteering (and feel the satisfaction of helping others!)

Bond with a pet. Physically, having a loved one (two or four-legged) close calms us and reduces the fight or flight risk.

Extensive research has found that people with a strong sense of purpose are better able to handle the ups and downs of life. Purpose can offer a psychological buffer against obstacles. Thus, a person with a strong sense of purpose remains satisfied with life even while experiencing a difficult day.

Laughter has been known to ease tension, too. Try to find the humor in difficult situations and seek out the things that make you laugh, giggle, or at least crack an amused smile.

God wants so much more for us than to walk through life full of fear, worry and anxiety!

Herbal Remedies to Relieve Anxiety

Herbs to Relieve Stress: Herbal Approaches to Relaxation and Natural Easing of Depression and Anxiety (Keats Good Herb Guides) by David Hoffmann (1996-08-03)

Lavender

The beautiful, fragrant lavender is  one of the most effective herbs for anxiety — both chronic anxiety and acute situations. Take on a regular basis about an hour before sleep.

Lavender is also gently relaxing taken in tea. Combine ½ tsp of each of the following: lavender blossoms, chamomile blossoms, and lemon balm leaf, and steep in a tea-pot or herbal tea infuser for 20 minutes in 1 cup of boiling water. The dose is 1 cup. Tincture dose is 1-2 mL in ¼ cup of water, up to 4 times/day.

Lavender oil can also be used as aromatherapy in a diffuser, on your pillow before sleep, in a bath, or a few drops applied topically to reduce acute anxiety symptoms. You might want to carry a small bottle of the oil with you in your bag.

For more great Health and Nutrition Tips refer to the website positivehealthwellness.com.

Passionflower (Passiflora incarnata)

Often mistaken for an aphrodisiac because of its seductive name, passionflower is actually the remedy for people who are so burned out and exhausted that all that’s left is anxiety. This is the remedy for people who give and give until they have nothing left for themselves. The tips of their tongues are usually bright red, and they feel a sense of being exhausted but unable to rest because the thoughts in their head keep spinning out of control. They may have heart palpitations or a racing heartbeat during bouts of anxiety.

This plant is effective in both tea and tincture form.Use 20-40 drops of tincture in a little bit of water (for a 150-pound person) and increase the dose by 10 drops at a time if you don’t feel relief after 15 minutes.

Turmeric / Curcumin

Turmeric is a root, technically (properly called a rhizome), that when fresh doesn’t look too dissimilar to its cousin, ginger root. That is, until you cut it open and you see the bright yellow inside! Like ginger, turmeric contains ‘phytochemicals’ that reverse inflammation.

Curcumin, which is one of the principal active ingredients derived from the spice turmeric, has particularly powerful anti-inflammatory effects and these have been found to be helpful in reducing anxiety specifically associated with a chronically activated stress response.

The powdered herb is a healthful addition to smoothies and other foods, and is healing for the digestive system. For the anti-anxiety effects, you’ll want to take curcumin extract. The dose will vary according to the product, but is typically 80 to 500 mg day.

For more great Health and Nutrition Tips refer to the website positivehealthwellness.com.

Skullcap (Scutellaria lateriflora)

Skullcap is the anxiety remedy for people who experience anxiety along with restlessness, muscle tension, and jaw clenching. If you tend to toss and turn in bed, or if you feel like you can only relax when you’re out walking, skullcap can help you to unwind not only your anxiety, but also the accompanying muscular tension and restlessness.

Skullcap is effective in tea or tincture (a tincture is an herb extracted in alcohol) .

Ashwagandha

Ashwagandha, also an adaptogen, can significantly reduce the symptoms of anxiety, and has been shown to improve cortisol levels,overall reducing your predisposition to anxiety.

Adaptogens promote balance in many systems of your body. Remarkably, they can calm you down and boost your energy at the same time, without over-stimulating you.

While some adaptogens work quickly, most work over time and have cumulative benefits. Some people take them daily for months before getting the full effects.

You can add a teaspoon or two of the powder to smoothies or other foods, it can be taken in capsules, 500-1000 mg twice daily, or in tincture form, 2-4 mL, twice daily. It can be taken before bed to help with sleep, including when worry is keeping you awake.In addition, it has the power to lower inflammation and fight infection.

Kava kava (Piper methysticum)

Kava kava is the most famous anti-anxiety herb, and with good reason. It’s a powerful remedy that’s been shown to be effective in reducing anxiety, as compared to a placebo. It has an intriguing taste that almost numbs your mouth as well as medicinal use for its sedative and pain-relieving properties.

In recent years there’s been some research to suggest that over-consumption of kava kava may damage the liver, so dont use this herb if you have liver problems, if you consume alcohol regularly, or concurrently with acetaminophen. That said, there is a very long history of safe use of this herb, so as long as you don’t have any liver issues, you can feel confident using this herb up to 3-4 times per week to help relieve your anxiety. It’s effective as a tea, tincture, or capsule, but  tea or tincture is best.

Tulsi, or Holy Basil

This plant is a powerful antioxidant. While people have used it for a variety of treatments, it’s most significant potential might be for stress-relief and relaxation.

People who take it often report that it gives them a calming effect and a general sense of well-being.

Tulsi has also been found to help regulate your blood sugar and support heart health.

In traditional healing systems, people have often taken this herb over a lifetime to increase vibrant health and longevity.

Further evidence is mounting that tulsi can address physical, chemical, metabolic, and psychological stress. It has been found to protect organs and tissues against chemical stress from industrial pollutants and heavy metals and against physical stress from prolonged physical exertion and exposure to cold and excessive noise.

Use tulsi regularly to help balance your body and support its response to everyday stressors.

Some ways to use this herb:

As a tea ,In cooking,as a capsule or tablet,in a powder form.

Tulsi may have an antifertility effect. Therefore, pregnant women or couples who want to conceive shouldn’t take this herb.

Lemon Balm

A member of the mint family, lemon balm has been studied for its anti-anxiety effects. For thousands of years, people have used it medicinally. And today, it’s often combined with other calming herbs, such as chamomile, valerian, and lavender.

With its citrusy flavour, the scent and the delightful taste make it an enjoyable way to soothe and boost your mood.

Researchers found that lemon balm reduced anxiety and related symptoms by as much as 18% and decreased insomnia by 42%. And they observed no adverse effects.

Lemon balm is also able to effectively increase GABA activity in the brain. Your brain uses the neurotransmitter GABA to prevent over-excitement and achieve balance. It helps keeps our stress levels low and plays a role in sleep.

For most people, lemon balm is considered safe to take daily. Some health practitioners even recommend using it to soothe teething children. Many people use it to improve their mood and stress levels, as well as for anxiety or seasonal affective disorder.

Some ways to use this herb:

As a tea,In tinctures or syrups,In cooking and baking,Lemon-balm infused water

If you have leaves from this plant, you can simply rub a leaf between your fingers to absorb some of its essential oils aromatically. Fresh lemon balm has its own special benefits, and it’s easy to grow in containers.

Chamomile

Chamomile has been used as both a dietary supplement and medicinal herb for hundreds of years. It’s helpful for promoting general relaxation and well-being, in addition to treating acute issues like anxiety, depression and insomnia.

The health benefits of chamomile are endless. If you are feeling jittery, this herb will help relax muscles, calm nerves, reduce anxiety and help with insomnia. It also improves digestion and decreases headaches. The most popular way to consume chamomile is in tea form.

Schisandra | Schisandra chinensis

Like ashwagandha, this tart, red berry is also an adaptogen that helps relieve anxiety. Schisandra is both calming and stimulating. It calms the mind at the same time as it enhances reflexes, work performance and mental clarity. This combination is especially effective for individuals seeking relief from anxiety who need a high level of mental clarity and focus.

As an adaptogen, schisandra also helps strengthen an immune system depleted by chronic stress and is useful for stress-induced asthma. Schisandra should not be combined with barbiturates as it can increase their effects.

Schisandra berries can be prepared as a tea, but should be allowed to simmer 20-40 minutes to extract their full potency. Schisandra can also be used in the form of a liquid extract.

Herbs can be surprisingly useful in helping you to reduce your stress at home and at work. But you can’t use herbs to singlehandedly make up for a lack of sleep, poor diet, lack of exercise, or being stuck in poor lifestyle choices.

And keep in mind that sometimes, herbs can occasionally trigger side effects and interactions with prescription drugs.

This online database can help you to find interactions between drugs and natural medicines.

It is imperative that in seeking to complement treatment with herbs, a diabetic does not stop taking any regular medication from their GPs or consultants and that the blood glucose levels are closely monitored whilst on a course of treatment.

Also Refer to our article Using Herbal Remedies Safely!

READER RECOMMMENDED RESOURCE

https://www.mattressnerd.com/sleep-and-ptsd/

https://www.okrehab.org

If you have any information,questions, or feedback you would like to include in this post.

Please email momo19@diabetessupportsite.com or leave your comments below.

Stir Fry Cookbook: Over 255 Quick & Easy Gluten Free Low Cholesterol Whole Foods Recipes full of Antioxidants & Phytochemicals (Stir Fry Natural Weight Loss Transformation Book 18)

Antioxidants are substances that inhibit oxidation.  Oxidation is a chemical process that results in the transfer of electrons—it always occurs along with a reduction—one substance is oxidized while another is reduced.

There are a wide range of antioxidants found in nature, and because they are so varied, different antioxidants provide benefits to different parts of the body.The human body naturally produces free radicals and the antioxidants to counteract their damaging effects. However, in most cases, free radicals far outnumber the naturally occurring antioxidants.

These free radicals are a normal part of the body’s stress response, but they can damage healthy cells and are especially likely to attack the fats that provide structure to the membranes surrounding body cells. Free radicals are highly reactive substances and can bind to DNA and proteins, damaging them permanently and causing cell, tissue and organ damage.

Free radicals are also produced from exposure to cigarette smoke, excess exposure to the sun, drinking alcohol, from exposure to large amounts of heavy metals and during any inflammatory response.

In many different chronic diseases, including diabetes, the levels of free radicals overcome the body’s ability to soak or sop them up.  The high level of antioxidants leads to a condition in the cells, tissues and organs known as oxidative stress. We see oxidative stress show up as chronic inflammation and damage to nerves, blood vessels, tissues and organs.

Many studies have shown that oxidative stress is strongly associated with diabetes—and particularly with the complications of diabetes. The use of antioxidants—either from food sources or as a supplement may help prevent or potentially reverse damage from oxidative stress is by reducing damage to the endothelium—this is the layer of cells that line blood vessels.Antioxidants are in many different foods – and are recommended not only for diabetes, but to reduce the risks of heart disease, stroke, arthritis, and even aging.

For more great Health and Nutrition Tips refer to the website positivehealthwellness.com.

If taken as food, there are no known side effects to antioxidants, though it is possible that there may be some interactions with other medications.

If you’re thinking about taking larger amounts of any antioxidant supplements, you should speak with a healthcare provider first.

Always tell your doctor and pharmacist ALL the medications and supplements you are taking and always follow your doctor’s instructions on dosage.

Sources Of Antioxidants

BISH BASH BOSH!: Your Favourites. All Plants. The brand-new plant-based cookbook from the bestselling #1 vegan authors

Studies of antioxidant minerals and vitamins taken as supplements have been disappointing and it appears that the complex array of antioxidants present naturally in plants as well as those the body produces in reaction to stress are more important.

A well-balanced diet, which includes consuming antioxidants from whole foods, is best. If you insist on taking a supplement, seek supplements that contain all nutrients at the recommended levels.

Just as certain foods can give your body an antioxidant boost, other foods can inhibit their action. Refined sugar and simple carbohydrates are likely to lead to the production of more free radicals than antioxidants; distorting the balance between the two in your body again. Thus, cutting down on processed foods can help you to get the best out of your antioxidant rich food.

Mackerel and garden pea frittata This sounds a little odd, I admit, but the sweetness of the peas really seems to match the strong flavour of the mackerel. SERVES 1 2 tbsp garden peas 2–3 tsp olive oil 2 large eggs 1 cooked mackerel fillet, flaked Preheat the grill. In a small ovenproof omelette pan, sauté the peas in the olive oil for one or two minutes. Whisk the eggs and add to the peas. Cook for three or four minutes, or until the egg is cooking around the edges, but the middle is still liquid. Add the flaked mackerel, then place the pan under the hot grill until all the egg is cooked.

Excessive exercise can lead to the production of more free radicals than antioxidants, so regular moderate exercise, such as walking or swimming is most likely to be of benefit.

Stress promotes the production of free radicals, so staying calm and relaxed will give the antioxidants a helping hand in the battle against the radicals.

Plant foods are rich sources of antioxidants. They are most abundant in colorful fruits such as homegrown organic strawberries shown in the picture above.  As well as vegetables and other foods including nuts, wholegrains and fish.

The antioxidant content in any given food is measured by its ORAC score. Called Oxygen Radical Absorbance Capacity, the ORAC score quantifies the total antioxidant capacity of any particular food item. The higher the score, the more the antioxidant capacity.

Good sources of specific antioxidants include:

allium sulphur compounds – leeks, onions and garlic

anthocyanins – eggplant, grapes and berries

beta-carotene – pumpkin, mangoes, apricots, carrots, spinach and parsley

catechins – red grapes and herbal teas

copper – seafood, milk and nuts

cryptoxanthins – red capsicum, pumpkin and mangoes

flavonoids – green tea, citrus fruits, red grapes, onion and apples

indoles – cruciferous vegetables such as broccoli, cabbage and cauliflower

isoflavonoids – soybeans, tofu, lentils, peas and milk

lignans – sesame seeds, bran, whole grains and vegetables

lutein – green, leafy vegetables like spinach, and corn

lycopene – tomatoes, pink grapefruit and watermelon

manganese – seafood, milk and nuts

polyphenols – thyme and oregano

selenium – seafood and whole grains

vitamin A – sweet potatoes, carrots, milk, and egg yolks

vitamin C – oranges, blackcurrants, kiwifruit, mangoes, broccoli, spinach, capsicum and strawberries

vitamin E – vegetable oils (such as wheatgerm oil), avocados, nuts, seeds and whole grains

zinc – seafood,  milk and nuts

zoochemicals –fish.

Health Benefits Of Antioxidants

Nutritional Composition and Antioxidant Properties of Fruits and Vegetables

There are a wide range of antioxidants found in nature, and because they are so varied, different antioxidants provide benefits to different parts of the body. Consuming more fruits and vegetables is one sure way to boost your immunity . Antioxidants like vitamins A, C, E, and carotenoids boost immune health.

It is free radicals that cause the signs of aging. They cause cell damage and inflammation and lead to wrinkles and age spots. Since antioxidants counter the effects of free radicals, they can play a major role in delaying the signs of aging.

Antioxidants are found to improve memory and cut the risk of dementia. Antioxidant vitamins and minerals such as vitamins C and E, selenium, and zinc have been shown to function as natural “anti-depressants”.Antioxidants also promote improved vascular health – improving microcirculation in the small blood vessels in the brain – thereby enhancing oxygen and nutrient delivery to nutrient hungry brain cells.

Most brain diseases are associated with oxidative damage which can be prevented and often improved with a higher intake of antioxidants. These powerful substances also play a role in preventing other ailments like Alzheimer’s disease . Greater consumption of carotenoids (another branch of antioxidants) from foods such as sweet potatoes, yams, and carrots is linked to cognitive benefits in adults .

The Arthritis Foundation also acknowledges the importance of antioxidants. Both the anthocyanins in berries and vitamin C in citrus fruits can combat free radicals that are responsible for arthritis symptoms.

High dose antioxidant vitamins can prevent the progression of and even reverse age-related macular degeneration and other vision issues. Important antioxidants for vision health are lutein and zeaxanthin, which also prevent age-related macular degeneration. And vitamin A, which nourishes and protects the retina and other eye structures and is important in preventing night blindness.

Antioxidants help prevent against some forms of cancer and can help bolster the immune system in the management of HIV infection. According to the National Cancer Institute (NCI), vitamin C may protect against cancer of the oral cavity, stomach, and esophagus and may also reduce the risk of developing cancers of the rectum, pancreas, and cervix. Also known as ascorbic acid, vitamin C may provide protection against breast and lung cancer.

Beta carotene, also known as provitamin A, may help decrease the risk of developing cancer. This nutrient may prevent certain cancers by enhancing the white blood cells in your immune system. White blood cells work to block cell-damaging free radicals.

Good sources of beta carotene are dark green leafy and yellow-orange fruits and vegetables. In the body, beta carotene is converted to vitamin A. Eating foods rich in beta carotene is recommended to possibly decrease the risk of developing stomach, lung, prostate, breast, and head and neck cancer.

For more great Health and Nutrition Tips refer to the website positivehealthwellness.com.

Antioxidants can play a key role in improving the cardiovascular system. The best choices include selecting antioxidants and nutrients from foods instead of getting them through supplements.

Heart-healthy antioxidants are found in nutrients such as vitamin A, vitamin C, vitamin E, beta-carotene, lutein, lycopene, and selenium.

Many fresh, whole foods contain these nutrients to lower the risk of certain diseases, but it is not understood if it’s the antioxidants that achieve the positive effects or other nutrients.

Fruits rich in antioxidants include blueberries, raspberries, cranberries, and blackberries.Berries contain antioxidants from vitamin C, carotenoids, and carotenes.

Vegetables such as green leafy veggies contain high amounts of antioxidants.
Eating raw, fresh, or organic vegetables offer optimal results. Rich sources of antioxidants may also be found in corn, eggplant, onions, red bell peppers, beets, broccoli flowers, alfalfa sprouts, Brussels sprouts, spinach, and kale/

Dark, leafy greens such as spinach and kale are particularly good foods to find vitamins A, C, and E. Kale is also rich in lutein.

Pecans, hazelnuts, and walnuts are among the nuts that provide healthy antioxidants. Brazil nuts in particular are highly regarded as a natural source of selenium.
Nuts contain the resveratrol and healthy fats for the heart!

Resveratrol is an antioxidant more commonly associated with red grapes.

Fruits like watermelons, pink grapefruits, apricots, pink guavas, and tomatoes contain the antioxidant lycopene.

While it’s common for fruits to lose some of their nutrient value when cooked, the lycopene in tomatoes becomes more digestible when heat-processed.

Beans have a variety of vitamins and minerals for antioxidant action in the body. They include green soybeans, black beans, kidney beans, black-eyed peas, and lentils.
Dietary Guidelines recommend that people fill their plate with a variety of colourful fruits and vegetables, including dark-green, red, and orange vegetables.When you examine the best sources of antioxidants, it is evident that the best sources are primarily found in colourful plant foods such as fruits and vegetables, 

If you have any information,questions, or feedback you would like to include in this post.

Please email momo19@diabetessupportsite.com or leave your comments below

How to Increase Your Energy Naturally

While coffee has been associated with health benefits like boosting athletic performance and improving memory, this popular stimulant has its fair share of side effects on your mind and body.

Habituation to caffeine decreases insulin sensitivity, making it difficult for your cells to respond appropriately to blood sugar.  High blood sugar levels lead to arterial deterioration and increased risk of mortality related to cardiovascular disease.

Regular caffeine consumption leads to dependence and when you stop abruptly, you may find that you get throbbing headaches. This is because caffeine narrows the blood vessels surrounding your brain to restrict blood flow, making it great to relieve headaches. So if your body is used to a heavy amount of caffeine, you may get pounding headaches if you skip a cup.

Caffeine in coffee can heighten your sense of perception by stimulating the brain. This may cause you to be become more easily annoyed.

Coffee increases the acidity of your stomach, which may lead to acid indigestion and reflux. Though temporary, it can affect your day-to-day activities by causing serious pain.

Remember coffee causes dehydration and dehydration leads to constipation!

Constituents in coffee can interfere with normal drug metabolism and detoxification in the liver making it difficult to regulate the normal detoxification process in the liver.  Another issue to be aware of with coffee intake is how certain medications such as levothyroxine (thyroid) as well as tricyclic antidepressants are poorly absorbed, making symptoms worse for patients.

Over time, your excess coffee consumption may impact with your bone health.  Caffeine may interfere with calcium absorption. If you don’t have an adequate amount of calcium in your body, your bone density may decrease, leading to osteoporosis.

Associative addictions trend with coffee – who doesn’t immediately think of warm, frothy sweet cream and sugar when they picture coffee?  Surely the business of coffee has inspired a culture addicted to the sugary, fatty tastes of what has become more of a meal than a drink!

Remove coffee safely from your system with the following natural energy boosters and see how authentically energized you feel!

Natural Energy Boosters

1.Eating more vegetables can make a major impact on your energy levels. They are rich in nutrients that can serve as the much-needed fuel your body craves in the morning and rest of the day.

We should be consuming between nine and 10 servings of vegetables every day .This may seem like a lot but it is only a one-half to one-cup per serving. This means if you add three cups to each meal you will be at the recommended intake.

2.Go for A Walk.A brisk morning stroll can charge up your energy quickly, especially if you have been spending a few hours behind the desk. Take a walk around the block, appreciating the natural surroundings.

As you walk,focus your thoughts on what you feel most thankful for. After the walk, make a mental note of how you feel. This simple technique combines the power of gratefulness with the positive effects of walking and exercise, flooding your brain with happy neurotransmitters and endorphins. It’s a simple yet powerful exercise that energizes the mind and body and builds mental and physical muscle.

3.Get enough sleep .The best way to ensure you’ve got a burst of energy in the morning is to be sure to get enough sleep at night. Make sure you are getting at least six hours of sleep, going to bed earlier than you probably need to and waking up without needing an alarm.

Using electronics before sleep has been shown to be disruptive to sleep and can result in feeling tired and less cognitively sharp.

Napping isn’t just for preschoolers. Though you might not always be able to nap, when you can, sneaking in a power one could make all the difference.

Research shows that naps can improve memory, alertness and boost overall energy. For an immediate and natural energy boost, take a 10- to 30-minute nap. Studies indicate that limiting your nap to this manageable chunk of time helps ensure you don’t wake up groggy.

4.Hydrate

You’ve heard about how important water is for your health and diet, but it may not have occurred to you that staying hydrated can help to raise your energy level as well.

In fact, a 2015 British study found that one in five people who went to their doctors complaining of chronic exhaustion were actually just dehydrated.

So if you’re guilty of skipping your sips, resolve to drink more throughout the day. For optimal health and energy, it’s recommended that women drink a minimum of nine cups of water a day while men should drink a minimum of 13.

A warm cup of water with a bit of lemon is a good way to start.Then continue drinking water throughout the day. Drink water before you eat. You may be confusing thirst for hunger. Be careful about drinking too much in the evening as this plan can backfire and wake you up at night.

5.Take a Cold Shower

Whether you need one or not, this is a way to quickly wake up your body and give your brain a boost of energy. You can start warm and slowly reduce it to cold, if starting at a chilly temp is too much.

Stay in as long as you can—maybe 30 seconds at first, and you can build up to 1-3 minutes over time.This gets your blood pumping and you are guaranteed to be wide awake afterward.

6.Healthy Meals

Avoid sugary and processed foods, as these treats provide you with only short bursts of energy. For sustained energy throughout the day, research shows you should fill your diet with whole grains and proteins. Both of these foods take longer for your body to break down, ensuring that you receive a consistent dose of energy.

Pair these with leafy greens and fruits to improve your likelihood of getting all of the nutrients your body needs to function properly. Any dysfunction within your body can leave you feeling less than energetic, so keeping your body in tip-top shape with healthy eating is the best way to avoid the onset of fatigue.

When you eat can make just as big a difference as what you eat. If you’re skipping breakfast and eating a massive lunch, you’re sabotaging your afternoon productivity. Any time you eat too much, you’ll feel sluggish.

Research has demonstrated that a healthy breakfast has a direct effect on how kids perform at school, and it’s equally important for the rest of us. Our brains thrive on steady blood glucose levels, and starting the day with protein sets the stage for maintaining that control.

When you eat foods low in fiber, your blood sugar levels spike briefly but then fall again rapidly. Fatty meals can also sit heavy in your stomach. This results in you feeling tired and wiped out. Therefore, you should eat small meals (ideally 4 or 5) throughout the day. That way your body has a steady supply of energy without the overload.

7.Inhale Essential oils

Essential oils smell wonderful and are beneficial for your health. If you are looking to boost your energy without coffee, try holding a bottle of essential oil under your nose and inhaling. Lemon oil is particularly good. For a particularly refreshing kick, put a few drops of peppermint oil on your hands, cup them and breathe deeply. You can also massage your neck with peppermint oil – it’s guaranteed to perk you up!

8.Soak up some rays

Just 15 minutes in the sun may help you feel less sluggish.Researchers found that people who saw more daylight felt less fatigued than those who spent more time in the dark.

When your eyes are exposed to natural light, they send a signal to the areas of your brain responsible for alertness, the researchers say. Simply leaving your blinds open or stepping outside may wake you up, too.

With adequate exposure to sunlight, your body can produce a valuable nutrient:vitamin D.

The sunshine vitamin is tied to many benefits, including bone health and immune function, and getting enough helps keep you feeling energetic and healthy. Try to take a walk outside in the sun at least once a day.

9. Regular exercise routine

When you leave work exhausted each day, it’s tempting to skip your evening gym session. But if you’re neglecting your exercise regularly, you’re probably only exacerbating the problem.

1.coconut water 

Known as nature’s sports drink, coconut water is a great way to boost your energy through the coconut’s high levels of minerals and potassium. The best coconut water comes from young, Thai coconuts. Drink the water by itself, or blend it with bananas and strawberries for a tasty smoothie.Even without anything added, coconut water can be stimulating. That’s thanks to the potassium, which helps the body convert carbs into fuel.

2.Tea

White, green, and black teas all contain caffeine, but it’s a cleaner-burning, longer-lasting fuel when it comes to the energy buzz. You won’t crash as fast or hard, and you won’t get jittery. The tannin in black tea slows the absorption of caffeine and releases it in manageable increments.

Green Tea has received a lot of positive attention in recent years, and rightly so. It does contain some caffeine, so you can be sure it will boost your energy in the morning, but it also contains antioxidants which protect the body from illness. Early results from scientific studies have noted anti-cancer effects from green extract.

Green tea gives a natural energy boost, but the additions of pomegranate juice and chia seeds both pack antioxidants and nutrients that will also rev the body’s engines. Brew a green tea bag in a mug with hot water. After letting it steep, remove the tea bag and stir in some pomegranate concentrate and chia seeds .

3.Green Smoothies

Get nutrition, hydration, vitamins, and energy all in one shot. Blend a smoothie using fruits, ice, and spinach to make a delicious, antioxidant-filled drink that’s guaranteed to wake you up.

Green juice contains lots of leafy goodness with chlorophyll that helps oxygenate your blood, making your brain sharper and increasing energy.

Use a juicer to press some cucumber, celery, kale, spinach, parsley and lemon. For a zesty finish, add a little ginger. Pour into a tall glass with some ice and garnish with a slice of cucumber. After drinking this concoction, you’ll find yourself more alert and ready to take on the day.

4.Beetroot juice

Beetroot juice has been found to extend athletic stamina.It also has the ability to reduce blood pressure. Juice it raw, along with other vegetables (carrots, cucumbers, celery, etc.) to dilute its potency, or mix it into a fruit smoothie.

Chocolate Beetroot Cake 

Ingredients

• unsalted butter 175g, cubed, plus extra for the tin
• dark chocolate 200g, roughly chopped
• cooked beetroot (look for unflavoured vac-packed) 250g, roughly chopped
• 3 eggs 
• 2 Tablespoons of Organic Honey
• self-raising flour 175g(4 cups) 
• Organic cacao powder 30g
• 2 Teaspoons of cinnamon
• Serve with fresh or frozen strawberries (optional)

• Method

  • STEP 1

    Heat the oven to 180C/fan 160C/gas 4. Butter and line the base of a deep 23cm springform tin with baking paper.

  • STEP 2

    Melt the butter and chocolate together in a bowl set over but not touching a pan of gently simmering water. Take off the heat and cool a little.

  • STEP 3

    Put the beetroot in a food processor or high-speed blender and whizz to a purée. Add the eggs and organic honey, and whizz again.

  • STEP 4

    Put the flour and organic cacao powder in a bowl and mix together. Stir in the beetroot purée, then the chocolate-butter mixture until you have a uniform batter. Scoop into the tin and level out. Bake for 40-45 minutes or until risen.

  • STEP 5

    Leave to cool in the tin for 20 minutes then unclip and leave to cool completely. Transfer to a serving plate and serve with fresh or frozen strawberries if you like.

5. Water 

You’ve heard it a million times before, but water is essential to maintaining energy throughout the day. Water should always be the first option before turning to anything else. All too often people look to fancy energy drinks, laden with sugar, caffeine, and other additives to get themselves through the day, when all they need is better hydration. So keep that water bottle filled!

6.Banana Shake

 The milk and yogurt in a shake provide your body with protein and carbohydrates, which will help you bounce back from a hard workout. Bananas are also packed with potassium and magnesium, so they replenish electrolytes and improve muscle function. Make this tasty shake by putting banana, low-fat yogurt, milk, vanilla extract and ice cubes in a blender. Blend well and enjoy.

For more great Health and Nutrition Tips refer to the website positivehealthwellness.com.

7.Spicy Warmer

If you’re after a warm beverage to energize without the caffeine, then this is it! Packed with soothing, anti-inflammatory spices it nourishes your insides at the same time.

Simmer 2 cups of hot water in a small pan. Add 1 inch of fresh ginger, sliced. Then ¼ teaspoon of turmeric and ¼ teaspoon of ground cardamom. Serve in your favorite cup with a slice or two of lemon!

8.Protein Power Up

Enjoy a glass of this to start your day and you’ll be powered up for the whole morning! Protein, healthy fats and slow-releasing sugars combine to give you a sustained energy release, whilst the greens boost your chlorophyll intake, oxygenating your cells.

Combine ½ a banana, 1 tablespoon almond butter, 1 tablespoon of vegan protein powder, ½  cup of chopped kale, ¼ cup coconut yogurt, ½ tablespoon flax seeds, ½ tablespoon hemp seeds, and ¾ cup of nut or coconut milk.

9.Best energising Herbal Teas

Here are five of the best energising herbs for giving your energy levels a natural boost:

Ginseng for energy and resilience. Ginseng is prescribed by herbalists to boost your resillience to stressand stress-related fatigue. It is also popular in China as a revitalising herb for the elderly. Other beneficial effects are: boosts the immune system, helps jet-lag and it is believed to increase fertility.

Ginger to uplift the spirit. Ginger stimulates the circulatory system, helping to clear the mind and stimulate the brain. It is very beneficial for the stomach and is an effective natural remedy for all forms of nausea – from morning sickness to travel sickness.

Licorice for restoration. Licorice has been described as ‘the universal herb’. It has many beneficial affects. Most importantly, for anyone suffering from low energy levels, licorice works to restore adrenal glands which have been worn out by too much stress. It is also an anti-stress mood booster, and it stabilises blood sugar levels so you don’t experience an ‘energy crash’ that has you reaching for coffee and a doughnut in the late afternoon.

Ginko Biloba. Another herb very popular in Chinese medicine for its ability to increase blood-flow to the brain which improves concentration and memory-retention naturally. It enhances energy levels generally, and it also stimulates your circulatory system which helps with varicose veins, cold hands and feet and fatigue. Can raise blood pressure if taken in large quantities over time, so avoid if you have high blood pressure.

Rosehip for rejuventation.This traditional tea is a wonderful source of vitamin C – giving it anti-aging effects, and supporting healthy young-looking skin. It has a very refreshing, berry-like taste and is a great way to start your morning.

Known as the most relaxing tea, chamomile is an herbal caffeine-free tea brewed from the leaves of the chamomile flower. With a mild, slightly sweet and flowery taste, it’s a comforting, hot beverage that is sure to calm you before bedtime. Chamomile has long been thought to have a sedative effect, and recent research gives some proof to the claim. Specifically, drinking chamomile tea has been shown to ease sleep problems in postnatal women and elderly adults.

Peppermint tea is one of the most commonly used herbal teas in the world .While it’s most popularly used to support digestive tract health, it also has antioxidant, anticancer, antibacterial and antiviral properties .Therefore, when you experience digestive discomfort, whether it be from cramping, nausea or indigestion, peppermint tea is a great natural remedy to try.

The most widely consumed drink in Argentina is yerba mate .Made from the leaves of the Argentinian yerba mate tree, this tea has been consumed in South America for centuries. The leaves are rich in tannins, which give the tea a slightly bitter and earthy flavor. For anyone looking for an energy boost, yerba mate may be your new best friend. It has more caffeine than practically any other tea, with 78 milligrams in eight ounces. For those looking to move away from coffee, yerba mate may be the next best thing!

You can buy herbs already made up as teas – look out for brands containing the herbs mentioned above in your local supermarket. Or you can bulk buy herbs on-line and mix-and-match, creating your own tea blends to suit your unique health situation.

If you have any information,questions, or feedback you would like to include in this post.

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