According to the Centers for Disease Control and Prevention 26 million Americans have diabetes. They also predict that if current trends continue, 1 in 3 Americans will have diabetes by 2050.  In light of these staggering statistics, I’d like to share five sure-fire ways to help lower your sugar—for those who feel they’ve tried everything.

Lose weight

A friend recently went for his yearly check-up with his physician. His sugar was borderline. Concerned, he asked the doctor if he needed to go on a special diet. “No. Just lose 20 pounds and you’ll be fine,” the doctor said.

Whatever that means for you, drop any excess weight that you carry around—and I don’t mean the big purse on your shoulder. Being overweight prevents your body from making and using insulin properly. Having a body mass index (BMI) greater than 25 puts you at a much higher risk of type-2 diabetes than your lighter friends. To figure your BMI, use this National Institutes of Health calculator.

Exercise

Physical activity helps to improve your body’s use of insulin, thereby controlling your blood glucose levels. Most Americans lead a sedentary lifestyle, which puts them at risk for diabetes. If you work a sedentary job, getting moderate exercise such as walking briskly, mowing the lawn, riding a bicycle, or swimming at least 30 minutes five times per week, will greatly lower that risk. It is also important to do something physically active every day. Better 10 minutes of exercise every day, than one hour once a week. Physical activity not only helps to control your blood glucose, but also helps you to lose weight, and lower your blood pressure.

Senior citizens, or anyone with pre-existing health issues, should consult their family physician before beginning a regular exercise program. However, they should not hesitate to just move—walk around the block, park at the far end of a parking lot, or pull the weeds in the flower bed.

Stop smoking

Smoking cigarettes not only increases your risk of diabetes, the activity brings with it a tremendous boatload of issues. Stopping smoking just makes sense no matter what physical condition you are in. If you sincerely desire to stop and need help, see your doctor. He can prescribe medications to help you wean yourself off nicotine. Or, at least you can try the over-the-counter patches on the market. Just do it.

Make dietary changes

Giving up Cokes and Snickers bars is not enough to tackle something like diabetes. If you want to see some real changes, consider the following:

• Eat your food as close to the way as God made it as possible. That means rather than eating apple pie, eat apple sauce; and rather than eating apple sauce, eat an apple.
• Eat smaller meals with some form of protein throughout the day. Choose beans, peas, and nuts as your protein sources over meat and dairy.
• Eat the rainbow. That means white (sugar, flour, pasta, and rice) is out.
• Add plenty of whole grains to your diet—brown rice, old-fashioned oats, and whole wheat bread products.
• Discover a variety of fruits and vegetables and eat freely of them. Ditch the banana and potato routine. French fries do not count as a vegetable.
• Stop eating out—especially fast food. Just don’t do it.
• Give up the boxes. Cook your food from scratch. You never know, what triggers a rise in your blood sugar just might be the additives in that box of factory food you had for dinner last night.

Try a few supplements

Dr. Andrew Weil, founder of the integrative approach to medicine, recommends four different supplements for those with type-2 diabetes:

• Chromium improves a person’s glucose tolerance and works to balance blood sugar levels. Take 1000 mcg of GTF (glucose tolerance factor) chromium daily.
• Alpha-lipoic acid is an antioxidant that enhances the body’s glucose uptake. It also helps to promote and maintain eye and nerve health. Start with 100 mg a day.
• Magnesium helps to promote healthy insulin production. Four hundred milligrams daily is recommended.
• Coenzyme Q10 is an antioxidant that maintains a healthy cardiac function. Because diabetics are prone to heart disease, take 60-100 mg with a meal.

Several herbalists also recommend the use of cinnamon for diabetes. Studies have shown it to improve the body’s utilization of insulin. You can purchase this common kitchen spice in capsule form for this reason. However, caution must be used if combining cinnamon with other supplements that lower blood sugar, such as chromium and alpha-lipoic acid. Also, those with liver damage must use caution with large amounts of cinnamon as it can increase liver problems. Taking cinnamon with drugs that affect the liver (such as acetaminophen) can increase its risk.  If you take any medication, consult your physician before taking any alternative treatments.

 Photo by chris.peplin

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Vitamin B6 (pyridoxine) is one of 8 B vitamins. All B vitamins help the body convert food (carbohydrates) into fuel (glucose). The fuel is then “burned” to produce energy. B vitamins also help the body to metabolize fats and protein and are necessary for healthy skin, hair, eyes, and liver. They also help the nervous system function properly. All B vitamins are water-soluble, meaning that the body does not store them.

What are the Benefits of Vitamin B6?

• Vitamin B6 balances hormonal changes in women such as premenstrual fluid retention, pains, emotional symptoms, premenstrual acne. It also aids in reducing the nausea and fatigue that is so common in early pregnancy.

• Helps to control your mood, behavior, and fights stress and fatigue. This is due to the fact that B6 is responsible for helping to create serotonin in the brain. Serotonin is the “feel good” chemical. A lack of serotonin can also cause depression.

• Helps to keep our skin moisturized and looking healthy.

• Can assist in the prevention of dandruff, eczema and psoriasis.

• There is a suggestion that vitamin B6 may be of benefit for children with learning difficulties.  Again, these issues are due to a lack of chemicals in the brain that are produced by vitamin B6.

• Assists in the balancing of sodium and potassium and promotes red blood cell production.

• The immune system also benefits from B6. Many studies indicate that a deficiency of it can increase the chances of a person developing cancer.

• Fights the formation of the toxic chemical homocysteine, which is important in keeping the heart healthy.

Vitamin B6 Deficiency

Our body operates like a machine. When we don’t have what our body needs, it does not operate as it should and certain symptoms may occur. Symptoms occur during later stages of deficiency, when intake has been very low for an extended time. The symptoms of a B6 deficiency include frequent headaches, tingling in the extremities, sensitivity to cold, carpal tunnel, irritability, insomnia, and general weakness. There may be skin changes such as dermatitis and acne and asthma and allergies may develop. Bone deteriation (osteoporosis and arthritis) can also occur.

Food Sources of Vitamin B6

The foods highest in vitamin B6 are brewer’s yeast, eggs, chicken, carrots, fish, liver, kidneys, peas, wheat germ, walnuts, and green leafy vegetables.

Vitamin B6 Dosage

Males and females: 25 mg per day, no higher than 100 mg per day. If 100 mg per day is exceeded, toxicity may occur such as nerve damage. This nerve damage is reversable and only present while taking high levels of the vitamin.

Other Facts

• Vitamin B6 taken in excess of 2000 mg per day may cause neurological damage.

• People taking their B6 dose late at night sometimes experience very vivid dreams.

• People taking antidepressants, contraceptive pills, or on a high protein diet may need more of this vitamin. As this vitamin is readily lost in the urine, it must be taken regularly to ensure an adequate amount in the body.

• Exercising may aid the production of vitamin B6.

Remember: It is important to have a physician evaluate any symptoms so that appropriate medical care/dosage can be given.

Photo by CLC Photography

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When I read this story of Bruce Flett, I was shocked. This man spent the greater part of last year suffering with dementia as a result of an infection in his heart and a valve replacement. Flett was unable to dial the telephone, use the computer, talk clearly, or even take care of his own basic needs. The doctor had given him no hope of recovery. His wife had almost given up, but she just could not let him go. One day, while checking a new friend’s Facebook page, she found a video on the use of coconut oil and dementia. It immediately caught her attention.

Within hours of feeding Flett coconut oil, his faculties started to return. Within three months, he has recovered enough that he is now able to drive his car and take back former responsibilities. I’m still astonished that what once was labeled the “bad” fat by dieticians, and removed from all processed foods, actually is good for you. After hearing this story, my husband said, “Buy some. I want to start taking it.” What middle-aged person that is beginning to experience their first glimpses of senior moments wouldn’t want to take something now touted as a “brain food”?

Research done by Dr. Mary Newport of Spring Hill, Florida confirms Flett’s experience. Dr. Newport’s husband suffered with severe Alzheimer ’s disease before she discovered the healing properties of medium chain triglycerides (MCT oils) and ketone bodies (the end product of the metabolism of the MCT). MCT oil, she says, is derived from coconut and palm kernel oils, and “that coconut oil is 60% medium chain fatty acids, contains no cholesterol and also contains omega-6 fatty acids.”

After receiving our first tub of coconut oil from the food co-op we order from, my daughter tried a spoonful. “This is like eating shortening,” she said, “albeit, coconut flavored.”

“If that’s the case,” I thought, “how in the world am I going to be able to do this? I don’t even like coconut.” That thought led me on a quest to incorporate coconut oil into our foods—foods we would enjoy eating. Here are ways that we have come to eat coconut oil.

As a spread. The Fletts began mixing the coconut oil with butter and using it in its place. Once accustomed to the taste, they gradually went all coconut oil. My daughter, however, discovered that coconut oil tastes fantastic spread on graham crackers. My husband spreads it on toast with jam. I prefer it spread on crackers with Nutella®.

Recipe for  Snack Bars

Melt together: ½ cup butter, ½ cup coconut oil, 1 cup honey, and 1 cup chocolate chips. Once melted, add 1 cup ground flax seed, 1 cup whole wheat flour, ½ cup sesame seeds, 4 cups rolled oats, 1 teaspoon salt, and 1 teaspoon of vanilla extract. Spread mixture in jelly-roll pan and freeze. Once hardened, cut into squares and enjoy.

As a Deep-fry Fat

The Fletts use coconut oil to deep-fry their potatoes and sweet potatoes. “It’s a whole new way of thinking,” Flett’s wife, Carol, shared. “Fries can actually be good for you, because you don’t get carcinogens like you would using other oils, you just get lots of coconut oil.  And they are so delicious done that way.”

In Smoothies

Unfortunately, my husband had to take several rounds of antibiotics this winter. In order to counteract the adverse effects of them, he has been sucking down the yogurt/berry smoothies. When the coconut oil arrived from the co-op, he began adding it to his morning smoothie. What a flavor it makes with strawberry, banana, and pineapple.

Whatever your reason for wanting to ingest more coconut oil, these recipes should get you started. Maybe after eating it hidden in these foods, you can do like the big boys and eat it off the spoon.

Photo by SingChan

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Migraines are an extremely debilitating condition; migraines occur most frequently in women between the ages of 20 and 45. In general, three out of four migraine sufferers are women too (source). If you are looking for a natural way to treat migraine, you might want to consider magnesium. Several clinical studies have shown that magnesium supplements may help to prevent migraine in some people.

The Symptoms and Causes of a Migraine

Migraine is not only disruptive to your life, it is a serious neurological disorder. There is no cure for migraine and therefore it is important to find a tool to manage the symptoms of a migraine attack. Symptoms may vary between sufferers but can include:

• intense, throbbing pain on one side of the head
• nausea
• vomiting
• extreme sensitivity to noise, light and smells
• visual disturbances
• loss of vision
• migraine with or without an “aura.”

The exact cause of migraines is not determined but it is believed that environmental factors and genetics contribute to the cause of migraine. Other common triggers for migraine attacks include hormonal changes in women (particularly around the time of their period), stress, certain foods, weather patterns, bright lights and changes in sleep patterns.

Magnesium and the Body

Magnesium is an important mineral that the body needs in order to function correctly. According to the University of Maryland Medical Center, the heart, kidneys and muscles are the most important organs of the body that require magnesium. A deficiency in magnesium may result in:

• insomnia
• irritability
• confusion
• digestive disorders
• cardiovascular disorders
• hypertension
• chronic fatigue
• depression
• migraines.

(source: Prescription for Nutritional Healing, Balch James F., Balch Phyllis A.)

Causes of Magnesium Deficiency

Magnesium deficiency may be caused by a number of medical conditions; these include:

• prolonged periods of stress
• intestinal viruses
• diabetes
• kidney disease
• heavy menstrual bleeding in women
• excessive intake of coffee, salt, alcohol or soda
• IBS.

Magnesium and Migraines

According to Rallie McAllister in Your Health: Magnesium Helps to Prevent Migraines (San Diego News Network), magnesium helps to regulate the levels of seratonin in the body. Seratonin is a neurotransmitter and if the brain’s seratonin levels are out of balance, the blood vessels expand to stretch nerve endings; this causes the severe pain experienced in migraine attacks.

Clinical Studies in the Use of Magnesium for Migraine Treatment

According to PubMed.gov, there are several clinical studies that show the importance of magnesium in the prevention of migraine attacks; however, it is not yet clear how varying levels of magnesium contribute to the development of migraines. It is generally agreed that low magnesium levels play a role in the development of migraines; clinical evidence suggests that up to 50% of patients who suffered an acute migraine attack had lowered levels of magnesium.

Sources of Magnesium

Magnesium is found in a lot of food products. Magnesium supplements are also available, although exact levels of how much magnesium to take are varied. Rich food sources of magnesium include:

• apples
• apricots
• bananas
• nuts
• brown rice
• garlic
• black-eyed peas
• grapefruit
• wheat
• whole grains
• cayenne
• hops
• sage
• yarrow
• green leafy vegetables
• lemons
• fish
• dairy products
• seafood.

(source: Prescription for Nutritional Healing, Balch James F., Balch Phyllis A.)

Taking Magnesium for Migraine Treatment

Clinical studies suggest that oral magnesium supplements may help to reduce the frequency of migraine attacks. In addition, the intravenous use (injection) of magnesium during a migraine attack may help some people. If you suffer from migraine, it may be worth investigating the use of magnesium and the possibility of migraine relief by increasing your magnesium levels. Consult your medical practitioner for further advice on how to take magnesium to treat migraines.

References:

• Balch James F, Balch Phyllis A, 1997, Prescription for Nutritional Healing, US: Avery
• University of Maryland Medical Center: Magnesium
• San Diego News Network: Your Health: Magnesium Helps Prevent Migraines
• PubMed.gov: Role of Magnesium in the Pathogenesis and Treatment of Migraines
• Mayo Clinic: Alternative Medicine for Migraines
• WomensHealth.gov: Migraine

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Melatonin is a hormone which is naturally produced by the body. It is an antioxidant that helps to protect the body from free radicals. Free radicals can change cell structure and lead to life threatening diseases such as cancer. In addition, melatonin helps to regulate your body clock and is frequently used to treat insomnia. Melatonin is said to have a greater range of effectiveness than vitamin C and vitamin E (source: Prescription for Nutritional Healing, Balch, James F., Balch, Phyllis A.).

How Melatonin Helps the Body

Melatonin is produced by the pineal gland in the brain. It is more readily produced in early life and begins to decline with advancing age. In addition, melatonin is produced in response to the body’s perception of light; more melatonin is produced in the dark than in daylight hours. Melatonin helps the body to maintain its natural rhythm and maintain a natural cycle.

Melatonin for Insomnia

One of the greatest uses for melatonin is in the treatment of insomnia. Melatonin supplements are often taken by people who have difficulty sleeping in an attempt to stimulate more production of melatonin and aid in sleep. People who suffer with disrupted body clock cycles or low melatonin levels include the elderly, travelers who suffer from jet lag and night shift workers.

According to the University of Maryland Medical Center, clinical studies have demonstrated that melatonin is more effective than a placebo treatment when taken over a short period of time to help with insomnia. One study in particular, which was carried out on people aged 55 and over, found that sustained-release melatonin supplements helped to improve the quality of life of insomniacs, in addition to improving the quality of sleep and the ability to sleep.

Melatonin for Breast Cancer

Some clinical studies have shown that women with low levels of melatonin were more susceptible to the risk of breast cancer. Evidence also suggested that the use of melatonin in conjunction with chemotherapy treatment strengthened the effect of chemotherapy drugs used to treat breast cancer (source: University of Maryland Medical Center).

Other Uses of Melatonin

Melatonin is believed to have other benefits too; these include:

• helps to prevent harmful oxidations that may lead to hypertension and heart attacks
• helps to stimulate the immune system
• helps to relieve insomnia associated with the menopause
• helps to promote sleep in children with Attention Deficit Hyperactivity Disorder
• may help to reduce the symptoms of digestive disorders, such as Irritable Bowel Syndrome.

Natural Ways to Regulate Melatonin

In addition to melatonin supplements, melatonin can be naturally regulated in the body through a daily routine of:

• regular meals to stabilize the body’s natural rhythm
• avoid the use of stimulants such as coffee and other caffeine products
• do not eat a heavy meal late at night as your digestive system has difficulty processing it.

Cautions for Using Melatonin Supplements

Consult your medical practitioner before taking melatonin supplements, particularly if you are pregnant, a nursing mother, taking a prescribed medication, have a severe allergy or suffer from an autoimmune disease. Do not give children melatonin supplements without consulting a medical practitioner too.

Melatonin supplements are not evaluated by the FDA, so find out as much information as you can about a particular brand or supplement before taking it. However, if you suffer from sleeping difficulties, a melatonin supplement may be the answer to a good night’s sleep, leaving you refreshed and alert to face the day ahead.

References:

• Balch James F, Balch Phyllis A, 1997, Prescription for Nutritional Healing, US: Avery
• University of Maryland Medical Center: Melatonin
• Mayo Clinic: Melatonin Evidence
• Drugs.com: Melatonin

Photo by MaryLane

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Vitamin D is one of six important vitamins that the body needs to stay healthy; vitamins A, B, C, E and K are the other major vitamins that the body needs to function efficiently. Just as there are several types of vitamin B, there are also a couple of types of vitamin D. Although the body naturally produces many of the vitamins and minerals that it needs, sometimes vitamin supplements and other natural sources are needed to help our bodies during certain times of the year.

Types of Vitamin D

According to the Mayo Clinic, there are two major types of vitamin D that our bodies need to stay healthy; vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D2 is synthesized by plants and can be found in various food sources. Vitamin D3 is the more “natural” type of vitamin D to the body as it is synthesized by the human body in the skin; however, the body needs exposure to ultraviolet-B rays (for example, sunlight and sun beds) in order to be able to do this. Consequently, during the winter months, when days are short and dark, we do not always receive adequate intakes of vitamin D.

Why Vitamin D is Important to the Body

Without adequate intake of vitamin D, your body will not function as healthily and efficiently as it should do. A report in the Women’s Health magazine, Why You Need More Vitamin D by Alisa Bowmen, states that studies have shown that vitamin D deficiency is linked to a large number of health problems; these include pregnancy related problems, several types of cancer, depression, heart disease and multiple sclerosis.

Vitamin D Deficiency

Symptoms of vitamin D deficiency may be as simple as loss of appetite, insomnia, weight loss, vision problems and diarrhea; however, there is scientific evidence to show that more severe symptoms of vitamin D deficiency can lead to rickets, muscle weakness, familial hypophosphatemia, hyperparathyroidism, psoriasis and osteoporosis. A report in the Archives of Internal Medicine states that up to 77 per cent of Americans are vitamin D deficient.

How Vitamin D is Broken Down by the Body

Although vitamin D can be obtained through many types of foods and supplements, the body still needs help in converting it. Vitamin D is converted by the liver and the kidneys in order to become fully active. However, it is exposure to ultraviolet-B rays that allows a cholesterol compound in the skin to transform and “kick start” this process.

Vitamin D for a Healthy Body

Vitamin D assists in several processes in the human body. These include:

• growth and development of the body (especially for bones and teeth in children)
• absorption and utilization of phosphorus and calcium by the intestinal tract
• regulation of the heartbeat
• increases immunity
• regulates thyroid function
• assists in blood clotting.

Vitamin D3 for Colds and Flu

Colds and flu are more common in the winter months, just at the time when most people have reduced exposure to ultraviolet-B rays from sunlight. A report in the Archives of Internal Medicine (February 23, 2009) indicates that a study carried out by the Harvard Medical School and Children’s Hospital in Boston found that lower levels of vitamin D increased the risk of colds and flu, in addition to other respiratory infections.

Natural Ways to Obtain Vitamin D

Vitamin D can be obtained through foods, supplements and natural sunlight; these include:

• dairy products such as eggs, milk and butter
• fish, such as salmon, tuna, shrimp and sardines
• cod liver oils
• liver
• vegetable oils
• sweet potatoes
• herbs such as parsley, nettle and horsetail
• fortified foods and cereals (check the label to see if they contain vitamin D3. The body cannot breakdown D2, the plant based vitamin D, as efficiently and as easily)
• vitamin D health supplements (1,000 IU)
• exposure to sunlight three times a week for fifteen minutes each time.

Cautions

Vitamin D is a fat-soluble vitamin, unlike vitamin C which is a water-soluble vitamin supplement. Therefore, the body retains all of the vitamin D intake and it is not excreted by the body. However, you have to be taking vitamin D in large quantities before it builds up to toxic levels. Check with a health care provider if you are unsure how much vitamin D supplement you should be taking. Pregnant and breastfeeding mothers should reduce their level of vitamin D intake from the “regular” recommended amounts. In addition, if you have certain health conditions, you may have to reduce levels of vitamin D intake. However, taken correctly and safely, vitamin D3 supplements help the body to function more efficiently.

References

• Balch, James F and Balch, Phyllis A, 1997 Prescription for Nutritional Healing US: Avery
• Mayo Clinic website: Vitamin D
• Women’s Health Magazine website: Why You Need More Vitamin D
• Archives of Internal Medicine website: Association Between Serum 25-Hydroxyvitamin D Level and Upper Respiratory tract Infection in the Third National Health and Nutrition Examination Survey
• US News Health website: Too Little Vitamin D May Mean More Colds and Flu
• Photo by Extra Medium

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While waiting in line at the pharmacy, recently, I noticed that next to the supplies for diabetics—glucose tablets, lancets, and alcohol wipes—they displayed cinnamon capsules. “Why?” I wanted to know.

A quick search in my library turned up that cinnamon (cinnamomum verum) can be used to lower blood glucose levels. According to a study discussed in Prescription for Natural Cures by James F. Balch, MD and Mark Stengler, ND, 30 men and 30 women were given a controlled amount of cinnamon each day. After 40 days of consuming cinnamon and 20 days of abstaining, researchers found that “cinnamon reduced the mean fasting serum glucose (18-29%), triglyceride (23-30%), LDL cholesterol (7-27%), and total cholesterol (12-26%) levels.” These doctors recommend that diabetics take 500 mg of cinnamon extract twice daily as it “improves insulin sensitivity and utilization.”

Retired USDA ethnobotanist James A. Duke, PhD, in his book The Green Pharmacy, says, “There are a number of spices that research shows can help the body use insulin more efficiently.” He goes on to list cinnamon as one of those spices.

Indigenous to southwestern India and Sri Lanka, this wonderfully delicious kitchen spice is now widely cultivated in many tropical regions of the world.  Its medicinal properties come from the inner bark and the essential oil squeezed from the bark and leaves. But regulating insulin levels is just one of the benefits of consuming cinnamon. Its volatile oil, cinnamaldehyde, has antiviral and stimulating properties.

Other Uses of Cinnamon

• Historically, cinnamon has been used for easing the stomach, relieving gas, and aiding digestion. A preparation of cinnamon bark, cardamom seed and nutmeg is recommended for nausea. “For flatulence, take 20 drops with water up to 4 times a day.” – Andrew Chevallier, FNIMH, Encyclopedia of Herbal Medicine
  .
• Added to massage oils or lotions, cinnamon reportedly reduces pain and relaxes muscles. “Add cinnamon essential oil to salve recipes and use them topically as analgesics and as warming, stimulating balms.” – Rosemary Gladstar, Family Herbal.
• Cinnamon counteracts bacteria and fungi, including candida, and disinfects wounds.
• It is a powerful insect repellent.
• Having antiviral properties, cinnamon is a choice herb to add to anti-flu remedies. This, and its antiseptic activities, makes it valuable for fighting infections. “Add five drops of true cinnamon oil to a tablespoon of water, and use it several times a day at the very onset of a flu epidemic or immediately after you think you have been exposed to flu.” – Dian Dincin Buchman, Herbal Medicine.

Because of its wonderful flavor, cinnamon is often added to preparations to mask the unpleasant taste of stronger herbs. It is rarely taken by itself, except for the prescription for diabetics, because it combines so well with other herbs: ginger or peppermint for digestion, chamomile for insect repellent, garlic for infections, and elderberry for flu remedies.

Is there anyone who should not take freely of cinnamon? Sometimes, extremely sensitive people may develop contact dermatitis when exposed to the essential oils. Perhaps you’ve noticed a small child contract a red face after eating cinnamon-laden pastries. But this reaction soon disappears and the child is happy to have enjoyed such a delicious snack with no real harm done.

With all this in mind, have a little cinnamon on your toast or applesauce, eat liberally of apple butter, and add a little to your peppermint tea. Your health may be the better for it.

Photo by FotoosVanRobin

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There are a massive amount of nutrients that people need in order to stay healthy. One of the more important vitamins that we need is vitamin D. Vitamin D is important for cell growth. Vitamin D helps to maintain the levels of calcium and phosphorus in the blood, and also helps with the body’s ability to absorb calcium. Adequate amounts of calcium is essential for strong and healthy bones, as well as protecting again osteoporosis, cancer, hypertension, and many autoimmune problems.

There are two forms of Vitamin D that are essential to people. Vitamin D2, otherwise known as ergocalciferol, and vitamin D3, or cholecalciferol. Vitamin D2 comes from plants whereas vitamin D3 comes from the human skin. The foods that you see in the grocery stores that say they are fortified with vitamin D are fortified with both types of the vitamin.

Symptoms Of Low Vitamin D Levels

There are many symptoms that can indicate low levels of vitamin D. These symptoms range from mild to severe.

• Rickets
• Osteomalacia
• Brittle bones or loss of bone strength
• Greater risk of developing cancers including lung, breast, colon, and ovarian cancer
• A lower functioning immune system
• Increased chance of getting asthma, colds, and the flu.
• Certain types of depression (seasonal affective disorder)
• Cavities and periodontal disease
• Muscle fatigue
• Body aches
• Osteoporosis
• High blood pressure
• Cardiomyopathy
• Heart failure
• Multiple sclerosis

In early childhood, one of the first signs that a young person is not getting enough vitamin D is the development of a condition called rickets. Rickets causes the bones to get weaker and often causes the legs to give out under the pressure of the person’s weight. Rickets can cause a child’s legs to bow outward. Not only can rickets cause bowed legs, the condition can also have the same impact on the arms, causing them to bow at an odd angle.

A condition similar to rickets is osteomalacia. This deficiency disease affects older people, making their bones softer and more prone to breaks. The person’s overall skeletal structure weakens drastically.

Who Is At Risk For Low Vitamin D Levels?

As with any condition, certain people are more prone to have a vitamin D deficiency. These people include:

• People who are obese
• Elderly people
• Infants who are exclusively breast fed
• People who get a limited amount of sun exposure
• People who live farther from the equator
• Individuals with a dark complexion
• People who have inflammatory bowel disease

How Do You Get The Right Amount Of Vitamin D?

It’s recommended that you get anywhere from 200 to 600 IU (international units) of vitamin D every day, depending on your age. Many Americans don’t get enough sunlight because of the potential threat of sun damage and skin cancer. The less sunlight we get, the lower our vitamin D levels get. Luckily there are solutions to get more vitamin D in our diets.

Sunlight: Vitamin D is sometimes known as the sunshine vitamin. There’s a chemical in the skin that turns into an active form of vitamin D when sunlight hits it. There are lots of opinions on how much sunlight is needed to get an adequate amount of vitamin D through sunlight. Typically, the amount ranges from 5 to 30 minutes, two to three times a week The best time for sun exposure is from 10 AM to 3 PM.

Foods: There are several foods you can add to your diet to boost your vitamin D levels. Fish such as salmon, mackerel, or tuna are good options. Fortified milk, eggs, and cod liver are other great addition to your diet.

Supplements: You can get vitamin D in supplemental form. This is probably the easiest way to boost the amount you get. In fact, if you were to get all of your vitamin D from drinking milk, you’d have to ultimately drink about one liter of milk per day. That’s a lot of milk. If you’re sensitive to sunlight, or you sunburn easily, you may not want to risk the amount of time in the sun it would take to get the recommended amount That’s why it’s important to get vitamin D from several other sources. Doctors suggest to get a supplement with both vitamin D and calcium, as the vitamin D helps the body to absorb the calcium easier.

Photo by bernat…

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Oregano is a very popular spice that has been used for hundreds of years. This spice is mixed into a variety of foods to add a little extra flavor to a dish. Not only is this spice used in foods, but certain parts of the oregano plant can be made into an oil. The wild oregano plant species grows in mountain regions that are remote and have no pollution. The oil from the wild oregano plant is extracted from the leaves of the plant. The leaves of this plant have a high amount of oil, and once the oil is extracted, it’s developed into a product called oil of oregano. Oregano oil provides many different benefits to a person’s health. Oregano oil health benefits range from being able to help people suffering from digestive problems, to treating athlete’s foot.

Helps With Skin Infections

Oil of oregano works well on skin infections. Along with treating athlete’s foots, oil of oregano helps treat other internal and external fungal infections. It destroys every type of yeast and fungi, no matter where it’s located in or on the body. Oil of oregano also stops the growth of parasites and bacteria. It has been known to neutralize protozoans, worms, and amoebas. Skin conditions such as psoriasis and eczema can be relieved by using oil of oregano. Other skin problems that this oil can help with include diaper rash, dandruff, venomous bites from bees and other insects, and other skin disorders. It is OK to use oregano oil directly on the skin, as long as it’s diluted with water. It can also be diluted with coconut oil or olive oil. The ratio is normally one drop of oregano oil to every teaspoon of coconut oil or olive oil.

Helps With Digestive Problems

Oregano oil has high concentrations of carvacrol and thymol. These two substances have been known to help with an upset stomach and help with digestion. Mild indigestion can be remedied by putting two or three drops of this oil into a glass of milk. Oregano oil is also helpful in reducing the risk of food poisoning. When combined with eggs, meat, salad, or milk, the oil can stop food poisoning microbes from growing. Other intestinal issues that oregano oil can help with include intestinal gas and diarrhea.

Helps With Colds, Sore Throats, And Sinus Congestion

Oregano oil health benefits also include helping to defend against the common cold and sore throats. If you feel like you’re getting a cold, or if your throat is a little scratchy, adding three drops of oil of oregano to a glass of orange juice, can have symptoms clearing up in no time. This mixture is also a good remedy for sinus congestion. It’s safe to drink the orange juice and oregano oil three to five times a day.

Oil of oregano is densely packed with minerals. The minerals in oregano oil include the following

1. Magnesium
2. Calcium
3. Iron
4. Zinc
5. Copper
6. Potassium
7. Boron
8. Manganese

There are also quite a few vitamins in oil of oregano including the following.

1. Vitamin A
2. Vitamin C
3. Niacin

Oregano oil health benefits are plentiful. This oil is a great addition to anyone’s diet, and it’s easy to incorporate. You can add the oregano oil to hot tea to make a nice soothing drink. There are a few words of caution, however. If you’re allergic to mint, basil, thyme, or sage, you might get an adverse reaction to this oil. If you use this oil on the skin and end up with a rash as a result, stop using it and consult your doctor. It also might reduce your body’s iron absorption ability, therefore pregnant women are urged not to use it regularly. Other than these issues, oregano oil can provide you with many health benefits.

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Whether you’re for or against taking supplements, sometimes they are necessary. If you track your food intake and track certain nutrients, you can figure out what you’re lacking. Not getting enough calcium? Take a calcium supplement. Not getting enough iron in your diet? There are iron supplements available to help with that. But what about energy supplements? Or supplements that can improve memory function and provide a more restful sleep? There is a supplement that can provide these benefits as well as other advantages. It’s called Juvenon. But does does Juvenon work?

What Is Juvenon?

Juvenon is a supplement pill that contains alpha lipoic acid (ALA) and acetyl-L-carnitine (ALC). These two nutrients have been proven to slow aging on a cellular level and also to boost levels of mitrochondria in the body. Higher levels of michochondria means cells in the body have more energy. In Juvenon, the ALC and ALA nutrients are specifically balanced to provide certain benefits.

What Does Juvenon Do?

According to the Juvenon website, it states that the supplement can boost your energy, improve your memory and concentration, and improve your skin tone. Juvenon also protects against harmful oxidants.

What Are The Benefits Of Juvenon?

Some of the benefits that this supplement can provide include the following:

• An increase in energy
• Improvement in memory
• Sharper mind
• More restful sleep
• Improvements in blood pressure
• Younger looking skin
• Shinier hair

What Are the Juvenon Ingredients?

Each tablet contains the following ingredients:

*Biotin (100 micrograms) – Biotin is vitamin B7 and is found in the yolks of eggs.
*Calcium (77 milligrams)
*Acetyl-L-Carnitine (500 milligrams) – ALC is an anti-oxidant ingredient.
*Alpha Lipoic Acid (200 milligrams) – ALA is another anti ingredient.
*Dicalcium phosphate – A packaging agent.
*Microcrystalline cellulose – Another packaging agent.
*Stearic acid – Packaging agent made from saturated animal fat.
*Silicon dioxide – A mineral packaging agent.
*Magnesium stearate – What binds the pill together.
*Hypromellose – A thickening agent.
*Croscarmellose sodium – A pill additive.
*Polydexterose – An artificial sweetener.
*Titanium dioxide – A pill coloring agent.
*Maltodextrin – Another sweetener.
*Talc – A tablet processing lubricant.
*Medium chain triglycerides – Vegetable oils.
*Peppermint oil – A masking agent to make the pill taste better.

This long list of ingredients is mainly made up of filler ingredients, lubricants, and preservatives. However, the bottle claims that Juvenon does not contain any preservatives or artificial colors. On the positive side the pills do not contain common allergens, dairy, or soy. Note it says “common allergens”, so there may still be a possibility of an allergic reaction. It’s recommended that a user take two tablets each day.

What Are The Cons Of Juvenon?

According to Dr. Ray Saheilian, Juvenon may actually cause harmful side effects. He states, “I have not seen any human studies that taking Juvenon or high dosages of acetyl-L-carnitine or alpha lipoic acid prolongs lifespan.” He goes on to say, “In my experience, high dosages of alpha lipoic acid and acetyl-L-carnitine can disrupt sleep and ALA may even cause heart rhythm disturbances.” Dr. Saheilian also says that excessive amounts of ALC and ALA can cause insomnia and over-stimulation. Insomnia can result in the lack of deep sleep. A lack of deep sleep can actually speed up the aging process.

There are some other things to be aware of when it comes to Juvenon. There’s a warning label on the bottle in reference to sustaining energy level, promoting brain cell function, and supporting metabolic efficiency. The warning label states the following: “These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease”.

Does Juvenon Work?

Juvenon may work for a short time period. But, it may not be the best thing to use over an extended period. If you suffer from low energy or problems with sleep patterns, you may want to seek medical advice rather than taking Juvenon. However, Juvenon may be an option if you don’t normally have these issues and you just need a boost of energy for the day.

Based on what we uncovered in the ingredient list of Juvenon, it’s sort of hard to tell what to believe. It claims no artificial colors are added, yet it lists titanium dioxide which is a coloring agent. It also says it has no preservatives, yet we see packaging agents listed, such as silicon dioxide and dicalcium phosphate. We get conflicting statements, such as Juvenon providing a more restful sleep. According to Dr. Saheilian high levels of ALC and ALA can cause insomnia.

Ultimately, it’s up to the individual to decide whether to take a supplement or not. It holds true that what works for one person may not work for another. If an energy supplement such as Juvenon works for you, great! However, based on the conflicting information, it may make you want to think twice about taking it.

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