Chronic Fatigue Syndrome (CFS), also known as Myalgic Encephalomyelitis (ME), is a debilitating condition characterized by persistent, unexplained fatigue that doesn’t improve with rest. While conventional medicine has made strides in managing the symptoms, many individuals are turning to herbal remedies for a natural approach to regain energy and vitality. In this article, we delve into the potential of herbalism to tackle Chronic Fatigue Syndrome effectively.
Understanding Chronic Fatigue Syndrome
CFS is more than just feeling tired; it’s a complex condition that affects the nervous and immune systems. Symptoms include:
Profound fatigue lasting six months or more
Cognitive difficulties (often called “brain fog”)
Muscle and joint pain
Sleep disturbances
Sensitivity to light or sound
The exact cause of CFS remains unclear, but it’s often linked to viral infections, hormonal imbalances, or immune system dysfunction. Given its multifaceted nature, an integrated approach combining herbal remedies with lifestyle changes can be particularly beneficial.
Top Herbal Remedies for Chronic Fatigue Syndrome
Herbalism offers a treasure trove of natural remedies that support energy production, immune health, and stress management. Here are some of the most effective herbs for combating CFS:
Ashwagandha (Withania somnifera):
A renowned adaptogen, ashwagandha helps the body adapt to stress and boosts energy levels.
Studies show it can improve sleep quality and reduce fatigue by balancing cortisol levels.
Ginseng (Panax ginseng or Panax quinquefolius):
Known for its energy-enhancing properties, ginseng supports physical and mental stamina.
It’s especially effective in reducing “brain fog” and improving focus.
Rhodiola Rosea:
This adaptogen helps combat fatigue by enhancing mitochondrial energy production.
Rhodiola is also known to improve mood and reduce symptoms of depression.
Licorice Root (Glycyrrhiza glabra):
Licorice root supports adrenal function, which can be compromised in individuals with CFS.
It’s also an immune booster, helping to counteract viral triggers of the condition.
Turmeric (Curcuma longa):
With its powerful anti-inflammatory properties, turmeric can alleviate muscle pain and joint stiffness common in CFS.
Its active compound, curcumin, has been shown to support brain health.
Peppermint (Mentha piperita):
For those experiencing headaches or digestive discomfort, peppermint tea or essential oil can provide quick relief.
How to Use Herbal Remedies Safely
While herbs are natural, they should be used with care to avoid side effects or interactions with medications. Here are some guidelines:
Consult a professional: Seek advice from a qualified herbalist or naturopath before starting any new herbal regimen.
Start small: Begin with low doses to gauge your body’s response.
Choose quality products: Opt for high-quality, organic herbs to ensure potency and safety.
Monitor progress: Keep a journal to track symptoms and note improvements over time.
Complementary Lifestyle Changes
Herbal remedies work best when paired with healthy lifestyle habits. Consider these tips to enhance their effectiveness:
Balanced diet: Incorporate nutrient-dense foods like leafy greens, lean proteins, and healthy fats.
Regular movement: Gentle exercises like yoga or walking can improve circulation and energy levels.
Stress management: Practice mindfulness, meditation, or deep-breathing exercises to reduce stress.
Sleep hygiene: Create a calming bedtime routine to improve sleep quality.
Final Thoughts
While there’s no one-size-fits-all solution for Chronic Fatigue Syndrome, herbalism offers a promising path for those seeking natural relief. By integrating adaptogenic herbs, anti-inflammatory remedies, and immune boosters into your routine, you can address the root causes of fatigue and enhance your overall well-being. Always consult with a healthcare professional to ensure a safe and effective approach tailored to your needs.
Are you ready to explore the healing power of herbs? Share your journey or ask questions in the comments below. Let’s uncover the potential of natural remedies together!
In the hustle and bustle of modern life, taking care of cardiovascular health often takes a backseat. However, incorporating natural remedies like herbs, herbal infusions, and even herbal inhalations into your daily routine can make a significant difference. Let’s explore how herbal medicine can support heart health and improve overall well-being.
Why Focus on Cardiovascular Health?
Your cardiovascular system—comprising the heart, blood vessels, and blood—is essential for delivering oxygen and nutrients throughout your body. It’s also responsible for removing carbon dioxide and other waste products, ensuring your cells function optimally. Maintaining its health can prevent conditions like hypertension, atherosclerosis, heart disease, and even strokes. While a balanced diet and regular exercise are cornerstones of heart health, herbs can play a complementary role by providing antioxidants, anti-inflammatory compounds, and other beneficial nutrients.
Neglecting cardiovascular health can lead to serious consequences, including chronic fatigue, poor circulation, and a higher risk of heart attack. Taking small, proactive steps every day to support your heart can have life-changing benefits, and herbal remedies offer a simple, natural way to do so.
Herbs for Heart Health
Certain herbs are renowned for their cardiovascular benefits. Here are some that can be easily integrated into your daily routine:
Hawthorn (Crataegus spp.)
Known as the “heart herb,” hawthorn has been used for centuries in traditional medicine to treat heart-related ailments. It is rich in flavonoids and oligomeric proanthocyanidins, which are powerful antioxidants that support blood vessel integrity and improve blood flow.
Hawthorn also helps regulate blood pressure by relaxing blood vessels and can strengthen the heart muscle, making it particularly beneficial for those with mild heart conditions or hypertension.
Use: Brew hawthorn tea or add hawthorn extracts to your daily regimen. Start with a cup of hawthorn tea in the morning or evening for a calming, heart-healthy ritual.
Garlic (Allium sativum)
Garlic is well-known for its ability to lower blood pressure and cholesterol levels. Its active compound, allicin, helps reduce plaque buildup in arteries and promotes blood vessel relaxation, improving overall circulation.
Studies have shown that consuming garlic regularly can significantly lower LDL (bad cholesterol) while boosting HDL (good cholesterol).
Use: Incorporate raw garlic into meals such as salads, soups, or stir-fries. If the pungent taste is too strong, consider odorless garlic supplements.
Turmeric (Curcuma longa)
This golden spice contains curcumin, a potent anti-inflammatory and antioxidant. Curcumin helps reduce oxidative stress and inflammation, both of which are significant contributors to heart disease.
Turmeric also improves endothelial function, which is crucial for maintaining flexible and healthy blood vessels. Reduced arterial stiffness can lead to better blood pressure control.
Use: Add turmeric to curries, soups, or smoothies. For an extra boost, make a golden milk latte by combining turmeric, black pepper (to enhance absorption), and warm milk.
Cinnamon (Cinnamomum spp.)
Cinnamon can help lower bad cholesterol (LDL) and stabilize blood sugar levels, both of which are critical for cardiovascular health. Its anti-inflammatory properties also help reduce strain on the heart.
Use: Sprinkle ground cinnamon over oatmeal, yogurt, or coffee. Alternatively, brew a warm cup of cinnamon tea for a comforting treat.
Ginkgo Biloba
Ginkgo improves circulation by dilating blood vessels and reducing blood viscosity. It’s particularly effective in promoting peripheral circulation, making it beneficial for individuals with cold hands and feet or poor blood flow.
Use: Sip on ginkgo tea or use it in supplement form. Consistency is key, so aim to incorporate ginkgo into your routine daily for the best results.
Herbal Infusions for Cardiovascular Support
Herbal infusions are an easy and relaxing way to reap the benefits of heart-friendly herbs. These warm, flavorful drinks provide a soothing experience while delivering powerful nutrients to support your cardiovascular system. Here’s a simple recipe:
Heart Health Herbal Tea
Ingredients:
1 tsp dried hawthorn berries
1 tsp dried hibiscus flowers
½ tsp dried cinnamon
1 tsp dried rose petals
Instructions:
Combine all ingredients in a teapot.
Pour boiling water over the herbs and steep for 10–15 minutes.
Strain and enjoy warm, perhaps with a touch of honey for added flavor and antioxidants.
Additional Tip: Rotate your herbal teas to enjoy a variety of flavors and benefits. For example, alternate between hawthorn-hibiscus tea and turmeric-ginger tea to keep your routine interesting.
Herbal Inhalations: A Unique Approach
Did you know that inhaling the aroma of certain herbs can also benefit cardiovascular health? Stress is a significant contributor to heart problems, and aromatic herbs can help reduce tension, improve mood, and even lower blood pressure indirectly. Here’s how to try herbal inhalations:
Choose calming herbs like lavender, rosemary, or eucalyptus. Lavender, in particular, is known for its stress-relieving properties, while rosemary can help improve focus and circulation.
Add a handful of fresh or dried herbs to a bowl of hot water. Ensure the water is steaming but not boiling to avoid burns.
Lean over the bowl, cover your head with a towel, and inhale deeply for 5–10 minutes. Close your eyes and focus on your breathing for a meditative experience.
This practice not only soothes the mind but may also indirectly support heart health by reducing stress-induced blood pressure spikes. For an added benefit, try incorporating essential oils, such as lavender or chamomile, into your inhalation routine.
Lifestyle Tips to Enhance Herbal Benefits
While herbs are powerful, combining them with a heart-healthy lifestyle amplifies their effects. Here are some additional tips to optimize your cardiovascular health:
Stay active: Engage in at least 30 minutes of moderate exercise daily, such as brisk walking, cycling, or yoga. Regular physical activity improves circulation and strengthens the heart.
Eat a balanced diet: Focus on whole grains, lean proteins, healthy fats, and plenty of fruits and vegetables. Foods rich in omega-3 fatty acids, like salmon and flaxseeds, are particularly beneficial.
Manage stress: Chronic stress can elevate blood pressure and strain the heart. Practice mindfulness techniques, such as meditation, deep breathing, or journaling, to keep stress levels in check.
Get enough sleep: Poor sleep quality is linked to a higher risk of heart disease. Aim for 7–9 hours of restful sleep each night.
Conclusion
Embracing herbal medicine as part of your daily routine is a natural and effective way to nurture cardiovascular health. From teas and infusions to calming inhalations, these simple practices can provide long-term benefits for your heart. Combined with a healthy lifestyle, herbs can be a powerful ally in protecting your cardiovascular system.
Begin your journey to a healthier heart today by incorporating these herbal remedies into your life. Whether you’re sipping on a warm cup of hawthorn tea or enjoying a calming herbal steam, every small step counts toward a stronger, healthier heart. Your heart will thank you!
Your circulatory system is vital to life — it delivers oxygen, nutrients, and hormones to every cell while removing waste. Supporting it naturally can improve energy, reduce fatigue, protect your heart, and even prevent chronic illness.
While diet and exercise are foundational, certain herbs have long been used to promote circulatory health, enhance blood flow, and maintain strong veins and arteries. This article explores the most effective ones and how to use them safely.
🌿 1. Hawthorn (Crataegus spp.)
Hawthorn is a celebrated heart tonic used in both European and Chinese medicine.
Key Benefits:
Strengthens heart muscle and supports regular heartbeat
Improves blood flow to the heart
Helps reduce high blood pressure and cholesterol
How to Use:
Tincture or tea made from the berries, leaves, and flowers
Long-term use offers the best results
🌿 2. Ginkgo (Ginkgo biloba)
One of the oldest living tree species, ginkgo is famous for enhancing circulation to the brain and limbs.
Key Benefits:
Improves blood flow and oxygenation
Enhances memory and cognitive function
Reduces symptoms of cold hands and feet due to poor circulation
How to Use:
Capsules or standardized extract (look for 24% ginkgo flavone glycosides)
Caution: Ginkgo may thin the blood — consult your doctor if on anticoagulants.
🌿 3. Cayenne Pepper (Capsicum annuum)
Though spicy, cayenne is a powerful circulatory stimulant and heart helper.
Key Benefits:
Increases blood flow and warms cold extremities
Supports healthy blood pressure
Contains capsaicin, which strengthens arteries and reduces plaque
How to Use:
Small doses in capsules or added to food
Can be used externally in salves for sore muscles or arthritis
🌿 4. Garlic (Allium sativum)
A kitchen staple and heart-supporting superstar.
Key Benefits:
Helps lower blood pressure and cholesterol
Acts as a natural blood thinner
Reduces risk of atherosclerosis and clot formation
How to Use:
Raw garlic (1–2 cloves/day), aged garlic extract, or capsules
Best taken with food to avoid stomach upset.
🌿 5. Ginger (Zingiber officinale)
More than a digestive aid, ginger improves blood flow and circulation.
Key Benefits:
Promotes peripheral circulation (great for cold hands and feet)
Anti-inflammatory and antioxidant properties
Mild blood-thinning action
How to Use:
Fresh tea, capsules, or add to cooking
🌿 6. Horse Chestnut (Aesculus hippocastanum)
Used especially for venous insufficiency and varicose veins.
Key Benefits:
Strengthens capillaries and vein walls
Reduces swelling, heaviness, and pain in legs
Improves lymphatic circulation
How to Use:
Standardized extract (20% aescin) in capsules or cream
Not for internal use unless processed correctly to remove toxic components
🌿 7. Butcher’s Broom (Ruscus aculeatus)
This lesser-known herb is excellent for vein health and chronic venous disorders.
Key Benefits:
Supports tone of blood vessels
Reduces leg swelling and discomfort
Helps with hemorrhoids and varicose veins
How to Use:
Capsules or tinctures, often combined with horse chestnut
🌿 8. Gotu Kola (Centella asiatica)
A favorite in Ayurvedic and Chinese medicine for blood vessel repair.
Key Benefits:
Improves circulation and vascular strength
Enhances collagen production in vessel walls
Useful for varicose veins and wound healing
How to Use:
Tea, tincture, or capsule — long-term use is safe and gentle
🌿 9. Rosemary (Rosmarinus officinalis)
A stimulating herb that promotes mental clarity and circulation.
Nature provides a rich pharmacopeia for supporting circulation and heart health. Whether you’re dealing with cold extremities, high blood pressure, or just want to nourish your cardiovascular system, these herbs can offer support — gently, effectively, and naturally.
Start small, stay consistent, and combine herbs with movement and whole foods for a full-spectrum approach to vibrant circulatory health.
Below are 10 of the most valued astringent herbs in herbal traditions across the world.
1. Witch Hazel (Hamamelis virginiana)
Witch hazel is a potent astringent native to North America. It’s especially effective for:
Acne-prone and oily skin
Hemorrhoids and varicose veins
Bruises, cuts, and swelling
How to Use:
Apply the distilled extract to the skin with a cotton pad.
2. Oak Bark (Quercus robur, Quercus alba)
Rich in tannins, oak bark is used for:
Diarrhea and gut inflammation
Bleeding gums and oral ulcers
Skin infections
How to Use:
Make a decoction for rinses, sitz baths, or compresses.
3. Yarrow (Achillea millefolium)
This wildflower is both astringent and anti-inflammatory, ideal for:
Minor cuts and wounds
Heavy menstruation
Infections and fevers
How to Use:
Use dried flowers in teas, compresses, or infused oils.
4. Raspberry Leaf (Rubus idaeus)
Often used for women’s health, raspberry leaf:
Tones uterine muscles
Helps with PMS and heavy periods
Supports postpartum recovery
How to Use:
Steep in hot water to make a gentle tea.
5. Sage (Salvia officinalis)
Sage is highly astringent and antiseptic, perfect for:
Sore throats and mouth ulcers
Excessive sweating
Skin infections
How to Use:
Make a strong tea for gargling or cooling compresses.
6. Shepherd’s Purse (Capsella bursa-pastoris)
This herb is known for stopping bleeding and tightening tissues.
Helpful for nosebleeds, uterine bleeding, and wounds
Used in postpartum herbal formulas
How to Use:
Use tinctures or teas as needed under guidance.
7. Plantain (Plantago major)
Not to be confused with the banana-like fruit, plantain leaves are a first-aid staple.
Draws out toxins from stings and bites
Soothes inflamed skin and tightens tissue
Useful for gut inflammation
How to Use:
Use fresh as a poultice or brew as tea.
8. Rose Petals (Rosa spp.)
Gentle and aromatic, rose petals are rich in tannins.
Great for delicate or irritated skin
Mildly astringent and anti-inflammatory
Emotional support in grief or stress
How to Use:
Make a floral toner or add to teas.
9. Lady’s Mantle (Alchemilla vulgaris)
A European favorite for feminine health:
Regulates heavy periods
Supports fertility and uterine tone
Helpful for vaginal infections
How to Use:
Drink as tea or use as a vaginal rinse.
10. Green Tea (Camellia sinensis)
Beyond its antioxidant fame, green tea also tightens skin and reduces oiliness.
Natural toner for oily or acne-prone skin
Reduces puffiness and inflammation
How to Use:
Apply cooled green tea with a cloth or spritz bottle.
How Astringents Work in Herbalism
Astringents act by contracting body tissues, reducing secretions, and forming a protective layer over wounds and mucous membranes. They’re especially useful for:
Diarrhea
Skin conditions
Wounds and bleeding
Heavy menstrual flow
Throat and mouth infections
Use astringents mindfully—they can dry tissues excessively if overused.
Final Thoughts
Astringent herbs are essential in every herbal toolkit, offering powerful support for both internal and external conditions. Always match the herb’s strength and purpose with your specific needs and consult an herbal practitioner for chronic conditions.
Witch hazel (Hamamelis virginiana) is a medicinal shrub native to North America, widely used in natural skincare, wound healing, and herbal remedies. Known for its astringent, anti-inflammatory, and antioxidant properties, this plant has been cherished by herbalists for centuries.
History of Witch Hazel in Herbal Medicine
Used by Native American tribes like the Mohegans and Cherokees, witch hazel was traditionally employed for:
Treating cuts, bruises, and swellings
Soothing muscle aches and insect bites
Managing respiratory and digestive discomforts
In the 19th century, witch hazel gained commercial popularity through steam-distilled extracts, still found in modern pharmacies.
Witch Hazel Benefits and Active Compounds
The healing power of witch hazel lies in its phytochemical profile, including:
✔️ Tannins
Natural astringents that tighten skin and reduce bleeding
✔️ Flavonoids
Antioxidants that combat inflammation and oxidative stress
✔️ Volatile oils
Provide cooling, antibacterial effects
✔️ Saponins and proanthocyanidins
Support tissue repair and blood vessel health
Top Witch Hazel Uses in Herbal Healing
Here’s how to use witch hazel effectively in daily wellness and natural care routines.
1. Witch Hazel for Skin Irritations and Acne
Witch hazel is one of the best natural remedies for acne, eczema, and red, inflamed skin.
Tightens pores and reduces oil
Soothes itching, redness, and swelling
Gentle enough for sensitive or allergic skin types
✅ Apply with a cotton pad as a toner ✅ Use after shaving or waxing to calm skin
2. Witch Hazel for Hemorrhoids and Varicose Veins
Thanks to its vasoconstrictive action, witch hazel is a favorite among herbalists for relieving:
Pain and swelling from hemorrhoids
Discomfort from varicose veins and poor circulation
💡 Apply cool compresses or use in sitz baths.
3. Witch Hazel for Wound Care
Its antibacterial and tissue-tightening properties make witch hazel ideal for:
Minor cuts and scrapes
Bug bites
Sunburns
Bruises and sprains
Use a witch hazel compress or spray to cleanse and speed healing.
Many natural beauty enthusiasts use witch hazel as part of their daily skincare regimen.
Benefits include:
Reducing puffiness and eye bags
Controlling sebum production
Minimizing pores and redness
Pair it with rose water or chamomile for added calm and hydration.
5. Internal Use (With Caution)
Historically, witch hazel bark decoctions were used for:
Gargling with sore throats
Treating mouth ulcers
However, modern herbalists recommend caution, as internal use may cause liver irritation. Stick to external applications unless supervised by a professional.
How to Use Witch Hazel Safely
✅ Recommended:
Alcohol-free preparations for dry or sensitive skin
DIY decoctions using bark and twigs (external only)
Daily skin toning with cotton pads or spray mists
❌ Avoid:
Ingesting witch hazel without supervision
Using on deep or infected wounds
Prolonged use on broken skin
Tip: Always perform a patch test first!
Witch Hazel Symbolism and Folklore
The name “witch hazel” originates from the Old English wice, meaning “bendable.” Its twigs were traditionally used for dowsing—locating underground water sources.
Witch hazel’s autumn blooms symbolize resilience, purification, and healing in the dark seasons, making it a spiritual as well as medicinal ally.
Final Thoughts: Witch Hazel in Modern Herbalism
Witch hazel remains a cornerstone of natural first aid, beauty care, and herbal wellness. Its widespread availability, gentle strength, and deep-rooted history make it an ideal plant for those seeking alternatives to synthetic pharmaceuticals.
Whether you’re crafting your own herbal toner, soothing a bruise, or caring for delicate skin, witch hazel is one of nature’s most accessible and reliable botanical remedies.
The Spanish lifestyle doesn’t seem healthy at first glance. The people of this country enjoy savoring drinks, readily reach for tobacco, yet they live longer than most Europeans. How is that possible?
Who among us hasn’t dreamed at least once of moving to Spain? Sunny summers, sandy beaches, and incredible cultural richness are just some of the many attractions this country offers. It turns out that living in Spain promotes longevity, as evidenced by the impressive average life expectancy of its residents, which exceeds 85 years. Here are their secrets.
The Mediterranean diet impacts longevity.
The Mediterranean diet is one of the healthiest nutritional models. It is based on fresh vegetables and fruits, fish, seafood, and whole-grain products. Studies show that this type of diet reduces the risk of heart disease by nearly 27%.
Siestas, or afternoon naps, were immensely popular years ago, but today this tradition is slowly fading. Studies show that only 18% of the younger generation continue this practice. It’s a shame because scientists have proven that this type of rest has a positive impact on health.
It’s important to remember that a siesta is essentially a short nap that should not last longer than 30 minutes. Otherwise, we may have trouble falling asleep at night, which negatively affects well-being, health, and longevity.
Daily walks — because movement means health!
Spaniards enjoy walking—leisurely, daily, and with pleasure. As many as 37% of Spaniards prefer to commute to work by bike or on foot rather than by car. This habit benefits not only physical health but also mental well-being.
Walks in the fresh air provide oxygen, so even after just a few minutes outdoors, we start to feel better. However, it’s important to walk daily, not just on special occasions or when we’re running late for the bus.
Is working with breaks the key to a better life?
The average Spaniard spends 11 hours a day at work, but this doesn’t mean they’re constantly working. The workday starts at 9 AM and lasts until 2 PM, followed by a 2-hour coffee break. Then, Spaniards return to work and stay there until 8 PM.
This model is not common in Poland, although some companies are introducing a 60-minute lunch break.
Positive words that impact health.
The Spanish language has been described by Professor Peter Dodds as the most positive language in the world. It contains many pleasant words, the utterance of which positively impacts well-being. A better mood leads to better health — primarily mental, but also physical.
Longevity the Spanish way
The principles by which Spaniards live are not particularly complicated. It turns out that, thanks to them, even certain indulgences, such as consuming alcohol or smoking, don’t have a significant impact on life expectancy. The question remains, though, how can we adapt Spanish habits to Polish conditions?
We cannot change our language, nor is it easy to find a job that allows for a two-hour break during the day. However, we can take care of our diet, fitness, and maintain a positive attitude toward life.
Every language has words that positively impact our well-being. It’s also worth replacing fatty lunch dishes with cooked fish and swapping car commutes to work for walks. Although we can’t exchange Poland’s climate for sunny Spanish weather, by making certain changes, we may live longer and better.
In the vast world of herbalism, few plants are as cherished and versatile as Calendula officinalis, commonly known as calendula or pot marigold. With its brilliant golden-orange blossoms and gentle healing properties, calendula has earned a revered place in traditional medicine cabinets, garden plots, and modern skincare formulas alike. But what exactly makes this humble flower such a powerful natural remedy?
A Brief History of Calendula in Herbalism
Calendula has been used for centuries across cultures—from ancient Egypt to medieval Europe. Herbalists have long turned to this plant to treat everything from skin irritations to internal inflammation. In folk medicine, it was believed to possess magical powers, often used in rituals for protection, healing, and purification. Today, science is beginning to confirm what generations already knew: calendula is more than just a pretty flower.
The Botanical Magic Behind the Flower
The healing properties of calendula come from its rich profile of bioactive compounds, including:
Flavonoids – Antioxidants that help reduce inflammation and fight free radicals.
Triterpenoids – Compounds that contribute to calendula’s anti-inflammatory and healing effects.
Carotenoids – Nutrients responsible for the flower’s bright color and skin-protective benefits.
Essential oils – With antibacterial, antifungal, and calming properties.
These components work synergistically to support skin regeneration, soothe irritation, and protect against infections.
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Topical Uses: Skin’s Best Friend
Calendula is most celebrated for its topical applications. It’s found in countless balms, salves, creams, and oils designed to:
Speed up wound healing – From minor cuts to scrapes and burns, calendula supports tissue repair.
Calm eczema and dermatitis – Its anti-inflammatory action reduces redness, itchiness, and swelling.
Soothe diaper rash – Calendula is a gentle, effective alternative to synthetic creams for babies.
Treat acne and blemishes – Its antimicrobial properties help combat the bacteria responsible for breakouts.
Calendula oil or infused salves are simple to make at home by steeping the dried petals in a carrier oil like olive or jojoba for several weeks.
Internal Benefits: Gentle Yet Powerful
While best known for external use, calendula also offers internal healing. In tincture or tea form, it has been traditionally used to:
Support digestive health – Calendula tea soothes inflamed mucous membranes in the stomach and intestines.
Stimulate lymphatic flow – Helping the body eliminate waste and reduce swelling.
Ease menstrual discomfort – Its mild antispasmodic effect can alleviate cramps and balance hormonal fluctuations.
Growing and Harvesting Calendula
One of the joys of calendula is how easy it is to grow. A hardy annual, it thrives in most temperate climates with minimal care. It blooms from early summer through fall and continually produces flowers if regularly harvested.
To harvest, pick the blossoms when fully open and dry them in a cool, dark place. Once completely dried, they can be stored in an airtight container for use in teas, salves, and infusions year-round.
A Gentle Healer for Everyday Life
Whether you’re an experienced herbalist or just beginning your journey with plant medicine, calendula is a must-have ally. Its gentle yet potent healing qualities make it safe for the whole family, and its beauty brightens any garden or remedy shelf.
In a world that often leans toward the synthetic and complicated, calendula reminds us of the simple, profound power of nature. Sometimes, the best medicine really does grow right outside our door.
If you regularly experience back pain, particularly in the lower back, and have been searching for a solution without knowing the underlying cause, this article is for you. In this discussion, we will explore natural substances that have shown promise in alleviating lower back pain, regardless of the primary cause.
The Role of Vitamin D in Our Bodies
Vitamin D, often referred to as the “sunshine vitamin,” is an essential nutrient that plays a vital role in maintaining overall health. It is unique among vitamins because our bodies can produce it when the skin is exposed to sunlight. Additionally, it can be obtained through certain foods and supplements.
One of the primary functions of vitamin D is its involvement in calcium metabolism. It aids in the absorption of calcium from the intestines, which is crucial for maintaining healthy bones and teeth. Without sufficient vitamin D, the body struggles to absorb calcium efficiently, leading to weakened bones and an increased risk of fractures.
Interestingly, emerging research has highlighted a potential connection between vitamin D deficiency and chronic musculoskeletal pain, including lower back pain. Several studies have investigated the relationship between vitamin D levels and various types of pain, revealing intriguing findings.
In a notable study conducted in 2018, researchers found that individuals experiencing joint inflammation, muscle pain, and chronic widespread pain had significantly lower levels of vitamin D compared to those without these symptoms. This association suggests that vitamin D deficiency might contribute to musculoskeletal pain.
The exact mechanisms by which vitamin D influences pain perception and musculoskeletal health are still being explored. However, it is believed that vitamin D receptors are present in various tissues, including those involved in pain sensation and musculoskeletal function. Vitamin D receptors can modulate the expression of genes that are involved in immune response, inflammation, and muscle function, all of which can affect pain perception and the overall health of the musculoskeletal system.
Furthermore, vitamin D deficiency is often referred to as a “silent epidemic” because it can occur without noticeable symptoms. This makes it challenging to identify deficiency solely based on how an individual feels. Consequently, individuals experiencing chronic back pain or other musculoskeletal discomfort may benefit from having their vitamin D levels assessed to determine if supplementation is needed.
While vitamin D deficiency doesn’t necessarily cause all instances of lower back pain, ensuring adequate vitamin D levels through proper sun exposure, diet, or supplementation may have a positive impact on musculoskeletal health and potentially alleviate symptoms for some individuals. However, it’s important to note that vitamin D supplementation may not provide relief for everyone, as the underlying causes of lower back pain can vary.
To maintain optimal vitamin D levels, it is generally recommended to spend time outdoors in sunlight, particularly during midday when the sun is at its highest point in the sky. The amount of time needed to synthesize vitamin D varies depending on factors such as skin type, geographic location, time of year, and sunscreen use. Additionally, incorporating dietary sources of vitamin D, such as fatty fish (salmon, mackerel, and sardines), fortified dairy products, and egg yolks, can contribute to overall vitamin D intake.
In cases where sun exposure and dietary sources are insufficient, vitamin D supplementation may be necessary. However, it is important to consult with a healthcare professional to determine the appropriate dosage and duration of supplementation based on individual needs and potential interactions with other medications or health conditions.
How Much do I Need?
Evaluating vitamin D levels in individuals experiencing lower back pain can provide valuable insights into the potential role of vitamin D in their condition.
This assessment allows healthcare professionals to make informed decisions regarding treatment and optimize the management of lower back pain. Let’s explore some interesting scientific facts related to the evaluation of vitamin D levels and its impact on back pain:
Seasonal Variation
Vitamin D levels can vary throughout the year due to seasonal changes in sunlight exposure. During the winter months, when sunlight is limited, vitamin D deficiency tends to be more prevalent. This variation may contribute to an increased incidence of back pain during this time.
Latitude Effect
Individuals living at higher latitudes, farther away from the equator, are more susceptible to vitamin D deficiency. The angle of the sun’s rays becomes increasingly oblique at higher latitudes, resulting in reduced UVB radiation, which is necessary for the synthesis of vitamin D in the skin. Consequently, people living in northern regions may have lower vitamin D levels and a potentially higher risk of experiencing back pain.
Skin Pigmentation
The amount of melanin present in the skin affects the production of vitamin D. Individuals with darker skin have higher levels of melanin, which can reduce the skin’s ability to produce vitamin D in response to sunlight exposure. As a result, people with darker skin may have lower vitamin D levels and may be more prone to vitamin D deficiency-related back pain.
Aging and Vitamin D
The body’s ability to produce and utilize vitamin D declines with age. Older adults are at an increased risk of vitamin D deficiency due to factors such as reduced skin synthesis and decreased efficiency in converting vitamin D into its active form. As a result, age-related vitamin D deficiency may contribute to the development or exacerbation of back pain in older individuals.
Obesity and Vitamin D
Obesity is associated with lower vitamin D levels due to its sequestration in fat tissue, leading to reduced circulating vitamin D. Moreover, excess weight can limit outdoor activities and sun exposure, further exacerbating the risk of vitamin D deficiency. In individuals with obesity-related back pain, evaluating vitamin D levels becomes particularly important to identify potential underlying factors contributing to their condition.
Chronic Illnesses
Certain chronic illnesses, such as inflammatory bowel disease, celiac disease, and kidney disorders, can impair the absorption and metabolism of vitamin D. Individuals with these conditions may be more prone to vitamin D deficiency and may experience related musculoskeletal pain, including lower back pain.
Genetic Factors
Variations in genes involved in vitamin D metabolism and receptor function can influence an individual’s vitamin D status and responsiveness to supplementation. Genetic factors can impact the effectiveness of vitamin D supplementation in alleviating back pain and overall musculoskeletal health.
Calcium Homeostasis
Vitamin D is crucial for calcium absorption and maintaining calcium homeostasis in the body. Adequate calcium levels are essential for muscle and nerve function, including the muscles supporting the spine. Vitamin D deficiency can disrupt calcium balance, potentially leading to muscle weakness, spasms, and increased susceptibility to back pain.
Non-Musculoskeletal Benefits of Vitamin D
Beyond its role in musculoskeletal health, vitamin D has numerous other health benefits. It plays a role in immune function, cardiovascular health, cognitive function, and mood regulation. Ensuring optimal vitamin D levels not only helps manage back pain but also contributes to overall well-being.
Dosage & Duration
Determining the appropriate dosage and duration of vitamin D supplementation is crucial for maximizing its benefits and ensuring safety. Here’s an elaboration on the safe dosage and duration of vitamin D supplementation:
Optimal Vitamin D Levels
The optimal range for vitamin D levels in the blood is generally considered to be between 30 and 50 ng/mL (nanograms per milliliter). Maintaining vitamin D levels within this range is associated with improved musculoskeletal health and overall well-being.
Safe Daily Dosage
A commonly advised safe daily dosage of vitamin D supplementation is around 10,000 international units (IU). This dosage is generally well-tolerated and effective for most individuals. However, it’s important to note that individual factors, such as age, underlying health conditions, and baseline vitamin D levels, may influence the appropriate dosage.
Duration of Supplementation
The duration of vitamin D supplementation depends on several factors, including the initial vitamin D status, the desired target level, and individual response. For individuals with severe vitamin D deficiency, a higher dosage and longer duration may be necessary to restore optimal levels. Regular monitoring of vitamin D levels is recommended to assess the effectiveness of supplementation and make any necessary adjustments.
The Power of Synergy
The combination of vitamin D, vitamin C, vitamin E, and zinc has shown promise in effectively addressing chronic non-specific low back pain
Vitamin C and Inflammation
Vitamin C, also known as ascorbic acid, is well-known for its antioxidant properties. It acts as a scavenger of free radicals, which are molecules that can cause oxidative damage and inflammation in the body. By reducing inflammation, vitamin C may help alleviate pain and support tissue repair in the lower back.
Vitamin E and Oxidative Stress
Vitamin E is a powerful fat-soluble antioxidant that plays a crucial role in protecting cells from oxidative stress. Oxidative stress occurs when there is an imbalance between free radicals and the body’s antioxidant defenses, leading to cellular damage. By reducing oxidative stress, vitamin E may contribute to the overall musculoskeletal health and potentially alleviate lower back pain.
Zinc and Pain Relief
Zinc is an essential mineral involved in numerous physiological processes, including immune function, DNA synthesis, and wound healing. Studies have suggested that zinc may possess analgesic properties and contribute to pain relief. By modulating neurotransmitter activity and interacting with pain receptors, zinc may help reduce the perception of pain in individuals with lower back pain.
Synergistic Effects
The combination of vitamin D, vitamin C, vitamin E, and zinc in managing lower back pain suggests a synergistic effect. Synergy refers to the interaction of substances where the combined effect is greater than the sum of their individual effects. The unique combination of these vitamins and minerals may enhance their individual benefits and provide comprehensive support for managing lower back pain.
End Words
Lower back pain is a complex condition with various underlying factors. A comprehensive approach that addresses multiple aspects of the condition can be beneficial. By targeting inflammation, oxidative stress, and pain relief simultaneously, the combination of vitamin D, vitamin C, vitamin E, and zinc offers a more holistic strategy for managing chronic non-specific low back pain.
Herbalism, the use of herbs in ancient medicine, has been a significant aspect of human civilization since time immemorial. Throughout history, people have turned to the natural world for remedies to heal diseases and alleviate various ailments. This comprehensive article explores the fascinating history of herbalism, delving into the different cultures that employed herbs to cure illnesses and the significant milestones in the development of this age-old practice.
The Origins of Herbalism
The use of herbs for medicinal purposes dates back to prehistoric times, long before the advent of modern medicine. Early humans relied on their knowledge of the natural world to treat ailments and maintain good health. Over time, as civilizations developed, so too did the understanding and application of herbal remedies.
Prehistoric Herbalism
Archaeological evidence suggests that humans were using medicinal plants during the Paleolithic era, approximately 60,000 years ago. For example, the Neanderthal burial site “Shanidar IV” in northern Iraq revealed large amounts of pollen from eight plant species, seven of which are still used as herbal remedies today.
Another fascinating discovery was the 5,000-year-old body of Ötzi the Iceman, found preserved in the Ötztal Alps. Among his belongings were various herbs, indicating that he had knowledge of their medicinal properties.
Ancient Herbalism in Mesopotamia
The Sumerians, who lived in Mesopotamia over 5,000 years ago, were among the first to document the use of herbs in medicine. They created clay tablets detailing the names and uses of hundreds of medicinal plants, such as myrrh and opium, showcasing their extensive understanding of herbalism.
Herbalism in Ancient Egypt
Ancient Egyptian texts, such as the Ebers Papyrus dating from 1500 BC, provide valuable insights into the use of herbs in ancient medicine. The papyrus lists over 876 remedies derived from more than 500 plants, including garlic, juniper, cannabis, castor bean, aloe, and mandrake.
Egyptian healers were highly respected, and their knowledge of herbal medicine spread to other civilizations, such as Rome and Babylon. Interestingly, many of the herbs used in ancient Egypt are still employed today for their medicinal properties.
Herbalism in Ancient India
In ancient India, Ayurveda medicine made extensive use of herbs, such as turmeric, dating back to 1,000 BC. This holistic approach to healing emphasized the importance of balance within the individual and utilized herbs, diet, and natural remedies to restore harmony.
Early Sanskrit writings, such as the Rig Veda and Atharva Veda, detail the medical knowledge that formed the basis of the Ayurveda system. Many of these herbs and minerals are still used today, proving their enduring effectiveness in treating various ailments.
Herbalism in Ancient China
Herbalism in ancient China can be traced back to the Bronze Age Shang dynasty. The mythological Chinese emperor Shennong is said to have written the first Chinese pharmacopoeia, the “Shennong Ben Cao Jing”, which lists 365 medicinal plants and their uses.
Chinese herbal medicine was based on the belief that health was a result of a balance between opposing forces, and treatments aimed to stimulate the body’s healing mechanisms. Many of these herbal remedies are still in use today, demonstrating the lasting legacy of ancient Chinese herbalism.
Herbalism in Ancient Greece and Rome
Hippocrates
Hippocrates, the renowned Greek physician, described 236 healing herbs and provided detailed instructions for their collection. He also categorized foods and herbs by their basic qualities, such as hot, cold, damp, and dry.
Hippocrates’ theories emphasized the importance of maintaining a balance within the body and the connection between physical health and the environment. His ideas laid the groundwork for the development of herbal medicine in the Western world.
Pedanius Dioscorides
Pedanius Dioscorides, a Greek physician serving with the Roman army, wrote the influential herbal book “De Materia Medica” around 65 AD. This work described the medicinal uses of over 600 plants and served as a cornerstone for herbal medicine for centuries to come.
Herbalism in the Middle Ages
During the Middle Ages, herbal medicine was embraced by society at all levels. Emperor Charlemagne, for example, detailed 70 herbs he wished to be planted for the benefit of his subjects.
Monasteries played a crucial role in the preservation and dissemination of herbal knowledge. Monks copied and translated the works of Hippocrates, Galen, and Dioscorides, and grew medicinal herbs in their monastery gardens.
Herbalists and wise women in the countryside also provided valuable medical advice and treatments, often combining herbal remedies with spells and enchantments.
The Renaissance and Beyond
The invention of the Gutenberg printing press in 1440 allowed for the mass production of herbal texts, making knowledge more accessible to the general public. This period saw the publication of many groundbreaking works on herbal medicine, such as John Gerard’s “The Herball or General History of Plants” and Nicholas Culpeper’s “The English Physician” and “The Complete Herbal”.
However, by the 19th century, advances in scientific understanding led to a shift away from traditional herbalism towards evidence-based pharmaceutical drugs. Despite this, the use of herbal medicine experienced a resurgence during times of crisis, such as World War I and II, when conventional drugs were in short supply.
Herbalism Today
In modern times, there has been a renewed interest in herbal remedies, as concerns about the side effects of pharmaceutical treatments have grown. Herbal medicine associations have been established worldwide to promote the use of herbal treatments and ensure quality control.
Many of the herbs used in ancient medicine are still employed today, backed by scientific research that helps us understand their healing properties. As a testament to the enduring power of herbalism, the use of herbs to heal diseases and promote good health continues to be a valuable part of our global medical heritage.
Conclusion
The use of herbs in ancient medicine has left a lasting impact on the way we approach health and healing today. As we continue to learn more about the properties of herbs and their potential to cure illness, it is essential to remember the rich history and wisdom that has been passed down through the generations. Herbalism reminds us of the importance of balance, harmony, and the interconnectedness of nature and human health, providing us with timeless principles to guide our journey towards well-being.
Our diet unfortunately abounds in carbohydrates, which I believe most of us consume too much of.
While carbohydrates in the form of dietary fiber are welcome, carbohydrates in the form of sugar, including glucose, fructose, lactose, or sucrose, are one of the main causes of diet-related diseases.
Therefore, in order to balance the proportions of nutrients provided by food to some extent, I would like to encourage you to consume fatty products, especially those I presented in today’s compilation.
I think some people will be surprised by the many health benefits we can achieve by incorporating fatty products into our diet.
There are really a lot of them, and they can help many individuals, so I believe it’s worth reading this article to the end.
I would like this article to debunk the myth that all fatty products are unhealthy and that we should limit their consumption.
Non-fat cocoa
The list of fatty products today begins with unsweetened cocoa.
In addition to its relatively high content of magnesium and potassium, it is exceptionally rich in antioxidants in the form of polyphenols.
This combination of ingredients makes incorporating cocoa or dark chocolate into the diet beneficial.
I’m primarily referring to the reduction of blood pressure, alleviation of arterial stiffness, decreased risk of hypertension, coronary heart disease, myocardial infarction, and stroke, improved blood flow to the gray matter of the brain, leading to enhanced brain function and protection against dementia, lowered blood glucose levels, and protection against diabetes.
Furthermore, compounds present in cocoa and dark chocolate have anti-inflammatory effects, alleviate symptoms of depression, and even exhibit prebiotic properties by nourishing beneficial bacteria in our intestines.
Fatty Sea Fish
Herring
Another important group of fatty food products includes fatty sea fish, and the first one is Atlantic herring.
It is an excellent source of omega-3 fatty acids, which undeniably have a beneficial impact on the human body.
In addition to omega-3, herring is very rich in high-quality protein, selenium, potassium, and vitamin B12.
As for the health benefits of fatty sea fish, such as Atlantic herring containing omega-3, it primarily involves the prevention of cardiovascular diseases, including coronary heart disease, heart failure, atherosclerosis, and stroke, reduction of the risk of colorectal, liver, and lung cancer, alleviation of rheumatoid arthritis, slowing down muscle loss and weakness in older individuals, known as sarcopenia, prevention of dementia, strengthening of memory in both young and older individuals, as well as reducing depressive symptoms.
Furthermore, researchers have observed that high consumption of omega-3, which herring is rich in, can extend our lifespan by up to 5 years.
Atlantic mackerel
Among other valuable and fatty fish that it is good to occasionally include in our diet, there is Atlantic mackerel.
It also exhibits health benefits, as I mentioned earlier.
Compared to herring, it contains similar amounts of potassium, slightly more iron and selenium, three times more vitamin B3, or niacin, but 50% less vitamin B12. Therefore, if someone is not fond of herring, Atlantic mackerel will be a very good choice.
Sardines
Another healthy option is sardines.
They contain even more iron, zinc, and potassium than the two fish species mentioned earlier.
They also have higher selenium content and a comparable amount of vitamin B12 as mackerel, but less than herring. Therefore, to diversify your diet and promote health, incorporating sardines will be beneficial.
Vegetable oils and their positive influence
Among fatty products, it is also worth paying attention to vegetable oils.
I understand that they may not be popular in some circles, but the health benefits of unrefined, unfiltered, and consumed raw oils are undeniable.
Olive Oil
I often mention olive oil, so here, in a brief summary, I will only say that besides valuable monounsaturated fatty acids, it also contains very valuable vitamins E and K.
Furthermore, its health-promoting properties are determined by polyphenols such as oleuropein and oleacein.
Olive oil is primarily a product that benefits individuals who want to take care of their cardiovascular system. This is because it lowers triglycerides and prevents the transformation of cholesterol into atherosclerotic molecules.
As a result, regular consumption of olive oil reduces the risk of coronary heart disease by 27% and strokes by 26%.
Moreover, individuals who include it in their diet have a lower mortality rate from cardiovascular diseases.
Additionally, olive oil reduces the risk of breast, pancreatic, stomach, esophageal, and bladder cancer.
Furthermore, it reduces systemic inflammation, lowers fasting blood sugar levels, and has neuroprotective effects, promoting the formation of new connections between nerve cells, thus improving brain function.
It is worth knowing that when it comes to oils, one does not live by olive oil alone.
With all conviction, I can say that although it is a very valuable product, it is by no means irreplaceable.
Alternative Oils
Black seed oil
In order to improve one’s health, one can reach for black seed oil, for example.
This type of oil is renowned primarily for its strong anti-inflammatory properties, which it owes to the presence of a compound called thymoquinone.
Numerous studies have shown that the use of black seed oil reduces inflammation in individuals with rheumatoid arthritis and inhibits the activity of this disease, including alleviating joint pain, stiffness, and swelling.
A similar effect has been observed in patients with osteoarthritis.
In addition to its anti-inflammatory effects, black seed oil is also known for its antihistaminic properties, which can benefit individuals dealing with allergies and asthma.
Research has shown that using this oil can alleviate the course of asthma, including reducing cough and wheezing, and even improving lung function.
Furthermore, in individuals with allergic rhinitis, black seed oil alleviates nasal congestion, itching, nasal mucosal congestion, as well as cough.
However, it is worth knowing that black seed oil, not just olive oil, also has a positive impact on the cardiovascular system.
In one of the recent studies from 2022, the authors observed that the discussed oil improves the functioning of blood vessels, including contributing to a beneficial increase in nitric oxide in the blood, which expands our arteries.
Additionally, black seed oil effectively lowers systolic and diastolic blood pressure and is highly efficient in reducing triglyceride levels.
It has been found to reduce their concentration by up to 15 milligrams per deciliter.
Among other advantages of regularly consuming black seed oil, I can also mention the improvement in lung function in individuals with chronic obstructive pulmonary disease, a significant decrease in blood glucose levels, liver defatting, and improvement in fertility in men through increased semen volume, as well as increased sperm count and motility.
Moreover, black seed oil alleviates symptoms of indigestion, such as a feeling of fullness in the stomach, early satiety, upper abdominal pain, and nausea and vomiting.
How to use?
It is best to use black seed oil in a quantity of 1 teaspoon per day. To get accustomed to its taste, it can be gradually introduced, starting with a smaller portion.
To improve the taste, it can also be combined with raspberry puree, lemon juice, or a touch of elderflower syrup. Just saying 😉
Evening Primrose Seed Oil
Another interesting and equally valuable oil is evening primrose oil.
Its uniqueness lies in the fact that it contains a rather unique compound called gamma-linolenic acid.
It is this compound that makes evening primrose oil reduce joint pain and alleviate stiffness in individuals with rheumatoid arthritis.
However, the health benefits of evening primrose oil go beyond that.
For example, it is highly effective in reducing triglyceride levels.
According to scientific literature, it can reduce triglycerides by as much as 37 milligrams per deciliter. Therefore, if you have elevated triglycerides, evening primrose oil would be an excellent choice.
Furthermore, evening primrose oil is attributed with preventive and supportive effects in the treatment of kidney stones, specifically calcium oxalate stones.
It is also worth noting that its high content of linoleic acid protects against coronary heart disease and reduces the risk of premature death from such causes.
Additionally, evening primrose oil improves the condition of the skin in various diseases.
For example, it alleviates symptoms of atopic dermatitis, such as itching, swelling, redness, and the formation of crusts.
Moreover, it reduces inflammatory and non-inflammatory acne lesions in individuals with mild to moderate acne.
In healthy individuals, it improves skin elasticity and firmness while reducing roughness.
To benefit from the health properties of evening primrose oil, it is good to consume it in a quantity of 1 teaspoon per day.
Such an amount can be divided, for example, into 2 servings and consumed throughout the day.
Sesame Oil
Among oils, it is also worth paying attention to sesame oil, which I feel is not talked about much, and if it is, it is rather in the context of it containing omega-6 fatty acids in the form of linoleic acid, which supposedly has a pro-inflammatory effect in a negative sense.
Here, just for clarification, I would like to mention that recent scientific studies do not confirm such adverse effects.
Moreover, an extensive analysis of research from 2021 shows that consuming sesame-based products contributes to a reduction in the level of interleukin-6, which is a pro-inflammatory molecule.
As for other health benefits, sesame oil gently lowers blood glucose levels, and its use leads to a reduction in the level of glycosylated hemoglobin, indicating that this oil exhibits positive long-term effects.
It contributes to a reduction in systolic blood pressure by 2.5 millimeters of mercury and a decrease in diastolic blood pressure by just under 2 units.
As an interesting fact, I will also mention that in a small study involving both men and women, the authors observed that sesame oil has an equivalent effect in improving lipid profile compared to olive oil, and it even shows higher effectiveness in reducing triglyceride and LDL cholesterol levels.
All of this, as I have mentioned, only proves that sesame oil significantly improves our metabolic health.
In an experiment conducted on animals, researchers even noticed that its administration led to a significant reduction in atherosclerotic changes.
Linseed Oil
When it comes to oils, it is impossible not to mention flaxseed oil, which I recently recorded a separate episode about. In short, this oil is the best source of alpha-linolenic acid, one of the omega-3 fatty acids.
Additionally, it contains a remarkably valuable compound called gamma-tocopherol, which has strong anti-inflammatory and antioxidant properties. It protects our body from systemic inflammation and oxidative stress, which create an environment for the development of many diseases.
Scientific literature directly shows that regular consumption of flaxseed oil lowers the level of atherosclerotic small dense lipoproteins (sLDL), reduces triglyceride levels by as much as 11 milligrams per deciliter, helps lower blood pressure, reduces liver fat, protects against colorectal, breast, and prostate cancer, and, thanks to the aforementioned alpha-linolenic acid, reduces the risk of cardiovascular diseases by 10%.
Furthermore, due to all these health effects, incorporating 1 tablespoon of flaxseed oil into your daily diet can reduce the risk of premature death by 25%, effectively extending our lifespan.
Based on this information, if you decide to use flaxseed oil, it is recommended to consume 1 or 2 tablespoons daily. It is important to note that the flaxseed oil you purchase should be freshly pressed shortly after placing the order and must be stored in the refrigerator both before and after opening.
Speaking of flaxseed oil, I must also mention the flaxseeds themselves, also known as linseeds. It is worth noting that the composition of the seeds slightly differs from the oil, as they contain smaller amounts of alpha-linolenic acid but are rich in dietary fiber and active compounds called lignans.
As a result, flaxseeds also offer many health benefits. Similar to flaxseed oil, regular consumption of flaxseeds protects the colon against the development of tumors, improves circulation, including lowering triglyceride levels and blood pressure, and enhances the functioning of a fatty liver, while also reducing fibrosis and steatosis of this organ.
Furthermore, flaxseeds have additional advantages, such as lowering fasting blood glucose levels, which is good news for people with diabetes. Additionally, scientists have confirmed that flaxseeds can help reduce insulin resistance, further emphasizing the benefits of consuming these seeds for individuals with carbohydrate metabolism disorders.
It is worth noting that there is no significant difference between brown and golden flaxseeds. However, it is important to purchase them whole and grind them just before consumption.
To benefit from their health properties, it is recommended to consume 2-3 tablespoons of flaxseeds daily.
Pumpkin Seeds
In addition to flaxseeds, I also encourage you to consider other seeds and kernels.
First and foremost, I’m referring to pumpkin seeds. It’s worth knowing that they are an excellent source of many essential minerals, including magnesium, zinc, manganese, and iron.
For example, just a handful of pumpkin seeds covers nearly 40% of the daily magnesium requirement. Considering that not many of us consume an adequate amount of magnesium, pumpkin seeds are a truly valuable addition to the diet.
In terms of health properties, it’s important to note that pumpkin seeds improve the health of men dealing with benign prostatic hyperplasia (enlargement of the prostate gland). Furthermore, in experiments conducted on animals, scientists observed that pumpkin seeds can even inhibit prostate enlargement.
Additionally, pumpkin seeds have anticancer effects. Researchers have found that regular consumption of pumpkin seeds can reduce the risk of breast cancer by up to 34%. Moreover, pumpkin seeds can protect against cancerous changes in the colon caused by carcinogens.
Furthermore, due to their high content of magnesium and zinc, pumpkin seeds promote male fertility, strengthen the immune system, and help prevent the development of diabetes. If diabetes does occur, they can assist in regulating glucose levels.
It’s also worth knowing that the high levels of magnesium present in pumpkin seeds reduce the risk of cardiovascular diseases, including coronary heart disease, heart failure, and strokes.
Moreover, individuals who have a diet rich in magnesium tend to have lower mortality rates from heart attacks. Therefore, it is beneficial to regularly incorporate pumpkin seeds into your diet alongside other seeds and kernels.
An optimal amount would be one handful per day.
Grape Seeds
Another valuable product that contains relatively high amounts of fat, up to 20%, is grape seeds.
In addition to fat, they are also a very good source of dietary fiber.
However, the most characteristic and health-promoting component found in grape seeds is a group of powerful antioxidants called proanthocyanidins, abbreviated as OPC.
It is largely due to their presence that consuming grape seeds contributes to health. Specifically, these seeds exhibit anti-inflammatory effects and have the ability to reduce the levels of the pro-inflammatory molecule known as C-reactive protein. They are capable of lowering systemic inflammation, which is a cause of many diseases.
Moreover, grape seeds have hypotensive properties and can help lower systolic blood pressure by up to 6 millimeters of mercury, and in the case of diastolic blood pressure, a reduction of nearly 3 units can be achieved.
Additionally, they improve the lipid profile of the blood by restoring the balance between HDL and LDL cholesterol and reducing the concentration of triglycerides.
Speaking of cardiovascular benefits, it’s important to note that compounds present in grape seeds help maintain the proper flexibility of blood vessels.
Furthermore, according to the latest research findings, grape seeds can be classified as products that alleviate insulin resistance. Therefore, individuals with conditions such as diabetes or prediabetes can also benefit from consuming them.
I recommend consuming about 2 teaspoons of grape seeds per day, which can be added to yogurt, smoothies, salads, or even cottage cheese.
Egg Yolk
Among the fatty foods that I encourage you to regularly include in your diet is egg yolk, as it is a true treasure trove of many valuable nutrients.
For example, just 2 egg yolks can cover 40% of your daily selenium requirement.
This is highly significant because few of us consume sufficient selenium on a daily basis, which can have an impact on our health. It is important to know that selenium deficiency disrupts the functioning of the thyroid and can cause hypothyroidism.
Furthermore, a lack of selenium can contribute to worsened mood, weakened immunity, and fertility disorders in men. Its presence is also important for maintaining healthy hair and nails.
Additionally, it’s worth mentioning that selenium creates an antioxidant barrier in our body, protecting it against free radicals and oxidative stress.
Egg yolk is also a good source of B-vitamins. Just 2 egg yolks can cover 20% of the recommended daily intake of vitamin B5, also known as pantothenic acid, which strengthens the immune system, supports mental agility, improves mood, reduces fatigue, and participates in the metabolism of vitamin D.
Egg yolks also contain relatively high amounts of folate, which is vitamin B9. Folate is responsible for lowering homocysteine levels in the blood, and high levels of homocysteine can damage blood vessels and lead to the development of cardiovascular diseases.
Furthermore, folate plays a role in red blood cell production, and its deficiency can lead to anemia. It’s also worth mentioning that folate protects against neurodegenerative diseases, including reducing the risk of Alzheimer’s disease. Therefore, this nutrient can be seen as an investment in healthy aging.
Moreover, folate, similar to vitamin B5, provides us with energy, prevents fatigue, and ensures the proper functioning of the immune system.
Avocado
On the list of low-carbohydrate products, including those almost devoid of sugar but high in fat, we cannot overlook the exceptional fruit that is avocado.
This fruit contains as much as 15% fat. It’s worth noting that this fat consists of healthy monounsaturated fatty acids.
At the same time, it should be emphasized that avocado is an excellent source of potassium. In one half of the fruit, we have as much as 400 milligrams of potassium. Potassium is a component that ensures the proper functioning of the nervous system, is responsible for muscle contractility, and helps regulate blood pressure.
I must also mention that the presence of antioxidants in avocado prevents the oxidation of cholesterol in our bodies, which has been confirmed in scientific studies. It is important to know that it is this oxidized cholesterol that contributes to atherosclerosis, so avocado can be said to prevent atherosclerosis to some extent.
By the way, conducted studies have shown that regular consumption of avocado reduces the risk of coronary artery disease by as much as 21% and arterial hypertension by 17%.
It’s also worth knowing that avocado is rich in lutein, and providing lutein improves our vision and helps prevent eye diseases such as cataracts and age-related macular degeneration.
Chicken Liver
I decided that today’s list should also include liver.
It practically contains no carbohydrates and provides a relatively high amount of fat, although it is primarily a source of protein.
I included liver because few other products can match it in terms of the content of vitamins and minerals.
First and foremost, chicken liver is an excellent source of complete iron, zinc, selenium, and copper.
As for vitamins, it is rich in vitamin B2, also known as riboflavin, vitamin B3, or niacin, vitamin B5, also known as pantothenic acid, vitamin B6, vitamin B9, or folate, and it provides a significant amount of vitamin B12.
Additionally, it is highly abundant in vitamin A and the aforementioned choline, which can also be found in egg yolks.
Conclusion
I hope that with this article, I have managed to convince you that many fatty products are a true treasure trove of health, and for those who already consume them in large quantities, they are doing well.
At the same time, it is worth remembering that not all sources of fat are healthy.