Cholesterol is a wax-like substance present in the cell membranes of body tissues and is carried in the blood plasma. It is a sterol (alcohol and steroid combination), also called atherosclerotic plaque. The body requires cholesterol to form and sustain the...
Everyone has heard the old saying, “An apple a day keeps the doctor away,” but it’s not just an old cliche, it’s true in a lot of ways. Apples have a variety of helpful vitamins, minerals, and fiber that make them extremely healthy. They can help with disease prevention, weight loss, and staying healthy in general. Not to mention there are thousands of different types of delicious apples, so whether you prefer a sweet red or yellow apple or a sour green one, there is always an apple for you.
6 benefits of eating apples:
1. They’re nutritious
With little to no fat, cholesterol, or sodium, plus lots of vitamins, minerals, and fiber, apples are an extremely nutritious snack. Along with everything else on this list, apples’ good nutrition can also help you feel better by lowering your blood pressure and cholesterol.
2. They can decrease your risk of diseases
Because of all these nutrients, apples are very helpful in reducing your risk of developing many diseases, including several different types of cancers, asthma, and diabetes.
Apples have been linked to a decreased risk of several types of cancers, including colon, breast, and stomach. Apples contain antioxidants and anti-inflammatory agents that help to prevent and manage asthma. Multiple studies have also linked apples to a decreased risk of developing type 2 diabetes.
3. They’re good for your organs
Apples are very good for many of your organs, including the heart, brain, lungs, liver, and gut.
Apples contain ingredients called flavonoids, which are antioxidants that lower blood pressure and reduce the risk of strokes. They also help preserve a neurotransmitter called acetylcholine that is involved in memory and could otherwise decrease as you get older, causing Alzheimer’s disease.
The vitamins, minerals, and a soluble fiber called pectin in apples all help to detoxify the liver. Pectin also acts as a prebiotic, increasing good bacteria in the gut and reducing your risk of obesity, heart disease, and diabetes.
4. They’re good for your bones and joints
Apples are known to help increase bone density and prevent osteoporosis by preserving bone mass as we age. Apples are also a natural anti-inflammatory, which improves joint health and can help with arthritis.
5. They can help you lose weight
Apples have very few calories, no fat, and they are high in dietary fiber, so they can also help you lose or maintain weight.
6. They’re good for your immune system
Apples (especially red apples) contain an antioxidant known as quercetin, which boosts the immune system and reduces inflammation. Apples are also very high in fiber, which is vital in keeping your bowels moving smoothly. They also contain an ingredient called pectin, which is a congealing agent that helps with diarrhea.
There are obviously a variety of ways apples can help you stay healthy. They can help prevent diseases and keep your mind and body working better even as you age. They can make you look and feel better by helping you lose weight and boosting your immune system. And to top it all off, they even taste good and require no preparation to enjoy.
Food (and water) is the absolute first thing you need in order to ensure life. Without it you would wither away and die. You need food for its nutrition and for its sustenance. But are the foods you consume today supplying you with good solid nutrition, or are many of them slowly robbing you of your health and taking years from your life?
Here are some things to consider:
THE HAZARDS OF EATING MEAT
Eating meat (particularly pork and red meat such as beef) in of itself is unhealthy especially when eaten in too large of quantities. Certain meats, such as beef, can take up to 72 hours to digest completely. Therefore, if you eat meat two or three times a day, you could still be digesting the food you had for breakfast the other day while you are again consuming another round of it.
This explains why many autopsies reveal from 5 to as much as 40 pounds of undigested meat still in the systems of many people! Now, imagine how unhealthy it becomes if the animal where the meat came from was treated with antibiotics and other artificial health sustainers? These chemicals stay in the meat fibers; and no amount of washing, cooking, or boiling will get rid of them. Do you really want that in your food?
Hence, many people today are immune to antibiotics for humans. They ingest the antibiotics from animals, and the extra strong antibiotics kill both the good and bad bacteria in the human body. The more you eat chemically treated meat, the more you weaken your body’s defense mechanisms. This hazard is aggravated further when the meats are processed with artificial flavors and preservatives.
PRECAUTIONS WHEN CONSUMING FISH
Many “fresh” fish in the market today are loaded with preservatives to lock in their “freshness.” Some use formalin, a chemical used in embalming human corpses, to preserve newly caught fish. A few wicked sellers may wash marketed fish with food coloring or textile color to give these fish a “fresh” look. To ensure your safety and enjoy the nutritious benefits of fish, buy them from trusted sources only.
PRECAUTIONS FOR YOUR HEALTH WHEN CONSUMING BREAD
Many white breads are hard to digest. Their hard residues stay long and may form blockades in the intestines. Moreover, eating white bread actually rapidly elevates blood sugar levels in your body. Whole wheat bread is a healthier food alternative to white bread as it supplies better nutrition, but many of the whole wheat breads today still have preservatives because they are commercially produced. Make sure it is made with “whole wheat flour” and not “enriched whole wheat flour”. Always check the ingredients just to be sure.
CHEMICALS IN FOOD
Aside from having their nutrition values greatly reduced, a lot of food today is treated with harmful chemicals. Washing, cooking, and boiling for long hours may lessen the chemicals in your food, but these harmful substances may not be fully eliminated. Peeling the skin off some fruits will not ensure safety for your health either. Imagine swallowing and accumulating all those fertilizers and pesticides in your body. Do you still wonder why we have so many deadly diseases today that were unheard of in the days of our ancestors?
Insects know better. They will not touch crops with pesticides. That is why you will find these crops sold in the market without any sign of insect bites. People buy them because they look clean and delicious. They don’t know that these outward appearances conceal the inner hazards of the food they are buying. Some people think it is a good option to eat fruits and vegetables that show a few nibbles from insects.
After having your veggies and fruits treated with fertilizers and pesticides (and these are given to farm animals as part of feeds), they also undergo artificial processing to prolong their “freshness.” They are treated with preservatives, which mean more chemicals. Some instant noodles are treated with chemical wax, which may be cancer-causing. Do you know that these noodles are banned in some countries?
Because processed foods are terribly lacking in real nutrition, their sellers sometimes put synthetic vitamins in them and pass them off as “positives” for good health when, in fact; these synthetic vitamins often do little or nothing for you, or in some cases they can even harm your well-being. The use of synthetics must have medical supervision, as they can bring risks, and some are cumulative and difficult to eliminate from the body.
If you want to live a long, happy, and healthy life, always be on the lookout for the presence of preservatives in your food. Look at the labels and find out if some of the ingredients can be harmful to your health.
If you’re currently not eating a healthy diet, it can be difficult to start such a plan. However, healthy eating along with some exercise is very important for maintaining a good bodily function and goes a long way towards living a disease-free life. If you struggle with healthy eating, then you know that breaking unhealthy habits can be the most difficult part of the process. Therefore, if you truly want to live the best lifestyle possible, it is important to follow tips in order to start eating a more healthy diet.
A great first step when you want to start eating your way to a healthy life style is to rid your home of all temptations that will distract you from following better eating habits. Ideally it would be a wise course to keep junk foods and beverages out of your house so as not be tempted to snack during the day. If you’re worried about getting hungry, keep healthy snacks like carrot sticks, yogurt, fresh fruit, or whole-wheat crackers on hand. If you find that you just cannot bear to toss out the sweets, try keeping something tiny on hand, peppermints or barley sugar. Eating a few, (emphasis on few) of these won’t ruin your diet but also will give you that little sugary fix you rave.
Another great step to healthy eating, when you’re first starting the process, is to take a few moments to learn what foods are the healthiest for you and how they work within the body. To start eating healthily we must begin by thinking healthily. Most people understand that fruits, vegetables, and low-fat meats and dairy products are good for you, but few people understand why. The key is learning about nutrients. When you understand how specific nutrients work and why you need them, it becomes more reasonable for you to make healthier choices for your body. Knowledge really is power!
Preparation is a major key in commencing a new healthy diet. You must take into consideration your schedule for meals. If you often eat in a rushed hurry at odd times of day, you probably more inclined to grab a rushed meal which will probably do more harm than good. So plan ahead! Instead of grabbing a fast food lunch on the go, take a bagged lunch to work, complete with a healthy wrap and some fresh fruit and vegetables. Remember not to forget your evening meal, a simple plan to have a meal ready before you get home would be perfect, but in our fast paced life style, sometimes this just can’t be done. One way to solve this problem is to plan out your evening meals for the week, on your days off. Perhaps just before you do your weekly shopping. Another warning: when going to the shops, do not venture their hungry because if you’re anything like me, one or two chocolate bars won’t hurt! That becomes the first break in your healthy eating.
Initially many will find it very difficult to make those necessary changes to healthier eating. Along with the difficulty of change, you may not feel well for a short period of time. Usually this is normal as your body is adjusting to your new and improved life style and is cleansing itself from the unhealthy toxins built up from poor eating habits. However if this feeling continues or you are worried a visit to your doctor would be the correct thing to do.
Start with baby steps. Even if you only replace one soda a day with a glass of water, you are really improving your calorie intake. If you eat fast food every day for lunch, try replacing that half of the time with better quality foods. When you start by taking small steps you aren’t cutting out all of the foods you love all at once. By taking your time to learn about your eating habits and slowly replacing them with better meals, by taking the time to learn and understand why you should be doing that and making the necessary changes in an orderly fashion, you will feel much better within yourself physically, mentally and emotionally and well on the road to becoming as healthy as you can be
Because all of us have been brought up eating junk food, well most of us, it is not easy to change our eating habits. Your eating habits have developed since childhood based on what your mothers or fathers cooked and what your psychological make-up was during that time.
The foods you eat and crave help keep pass trauma and present anxiety in check. Food helps make you feel good when you start to feel bad. Eating is a natural defense mechanism that the brain-body uses to keep you from going crazy.
So, you see, it is very difficult to change our eating habits. When we do, we start to feel bad. We start to feel uncomfortable, we feel pain, we have withdrawal symptoms, and we may feel sick. Is it any wonder that any of us ever succeed in changing our eating habits?
I consider everything that has been packaged to be junk food. There are few exceptions, and you need to read ingredient labels carefully. Very few food manufacturers and even restaurants prepare food with your health in mind. Of course, they want to satisfy you, but they don’t use foods that are in your best interest.
Most people eat junk food 85% of the time and then eat good food the other 15%. It should be the reverse of this – eat good food 85% and junk food 15% of the time.
To have better health, here are some foods to stop eating. Eliminate these foods over the next two to three weeks.
Milk (non-fat or no-fat also) – is a mucus and acid-forming food. Milk creates mucus in the body and makes the lymph liquid (we will talk about lymph later) in your body acidic, which attracts parasites and other pathogens. (In the place of milk almond milk or goats milk)
Cancer thrives in a body that is acidic.
Bread – white bread is also acid and mucus forming. It is also more difficult to pass through the colon and gives rise to constipation.
Sugar the #1 food additive. Sugar is in most of all the products that you buy.
Sodas (regular or diet) – are extremely high in sugar or artificial sugar – 7 teaspoons per can. Most people drink over 35 gallons per year. Sugar is a body poison and leads to many diseases – diabetes, obesity, tooth decay and osteoarthritis, and so on.
o sugar, also depletes your B-vitamins and calcium and magnesium from your bones and teeth.
o In addition, since sodas are in aluminum cans, aluminum can go into the soda because most sodas contain phosphoric acid. Aluminum has been associated with senility and Alzheimer’s disease.
o Calcium is also leached from your body to neutralize the phosphoric acid. (It’s healthier to drink juices of all kinds)
There is just no way around it. Sodas suck health right out of your body.
Regular salt (NaCl) – excessive salt intake is related to high blood pressure, edema, and imbalances in the minerals in your lymph liquid. Sodium, Na, in salt attracts water, so the more sodium you eat the more water your body will hold. (Use sea salt, it has 25% less sodium, use low salt soy sauce, and herbs to flavor your food)
o Most people eat too much salt – over 10,000 milligrams per day. We only need around 200-300 mg per day.
o Excess salt is also involved with kidney problems, cardiovascular disease, stomach cancer, and excess sensitivity to stress.
o Get your Sodium from eating vegetables that are high in sodium. When you get your salt from vegetables, it is organic salt, which does not have the same effect in your body as inorganic salt from a shaker. It would help if you had a lot of organic salt or Na in your body. Your stomach is a Na organ. It needs organic salt, Na, to keep its lining from being eaten by the hydrochloric acid in your stomach – an ulcer.
o Foods high in organic sodium are apples, apricots, asparagus, greens, red cabbage, carrots, celery, dulse, egg yolks, figs, fish, raisins, prunes, and lentils.
For the next two weeks, try adding the following foods to your eating habits.
Lecithin – is 30-40% choline, which is used throughout your body. This is why you want to include it in your diet.
o choline is one of the main chemicals in our cell membrane.
o It is used in our brains to create the neurotransmitter acetylcholine, which is required for thinking and memory. Consider lecithin brain food.
o It is used by the liver, which helps to prevent a fatty liver. A fatty liver prevents you from losing weight around your belly.
o it helps to break up fats into tiny goblets so that they are easily digestible and will reduce your cholesterol.
o it helps to keep cholesterol from clinging to your artery walls.
flax seed oil – is an essential oil, omega 3. This means your body does not make it, and it is necessary for you to eat it so that you can live without illness or pain.
o It helps to detoxify the liver.
o It stimulates the production of bile. Remember that bile helps to breakdown fat so that the liver can better metabolize it.
o Stimulates the body to burn fat.
Apple juice and Apples – are high in vitamin A in Potassium and have other minerals that strengthen the blood. They contain malic and tartaric acids, which keep the liver healthy and promote good digestion. Apples help you to lose weight by providing fiber and keeping you regular.
FIBER – you need 30-35 grams of fiber every day. Most people only get up to 10-15 grams. Fiber is one food that reduces your transient time in the colon. Fiber helps to keep your colon clean, reduce cholesterol, remove toxins from your body, and eliminate constipation.
There you have it. If you can accomplish these changes in one year, you will notice a big difference in the way you feel and the health that you have.
Cholesterol is a wax-like substance present in the cell membranes of body tissues and is carried in the blood plasma. It is a sterol (alcohol and steroid combination), also called atherosclerotic plaque. The body requires cholesterol to form and sustain the plasma membrane, help with bile production, and aid the metabolism of fat-soluble vitamins. However, having high blood cholesterol levels is not always good and can even cause an increased risk of cardiovascular health problems such as a heart attack or stroke.
Over time cholesterol builds up on the artery walls, a condition called atherosclerosis. Atherosclerosis was thought to be an affliction of the elderly until the 1950s. When American pathologists were sent to Korea by the Pentagon to study the bodies of soldiers who died during the conflict, they autopsied around 2000 soldiers and found that approximately 75% had waxy, yellow deposits on the walls of their arteries; a shocking statistic considering the average age of the soldiers was 21. Their findings astonished the scientific community by highlighting the onset of heart disease in the very young. That’s why our focus here is to help you know a natural way to lower high cholesterol.
LDL and HDL cholesterol
There are two different types of cholesterol; low-density lipoproteins (LDL) and high-density lipoproteins (HDL).
HDL cholesterol, the good.
Let’s start with the “good guy,” HDL, which is transported by high-density lipoproteins. The difference between HDL and LDL makes him the “hero” of this story.
HDLs remove cholesterol from the arteries, including plaques, preventing atherosclerosis. To stay in the superhero metaphor, it is as if Good Cholesterol were a protector responsible for fighting the dirt left by its antagonist, Bad Cholesterol.
LDL cholesterol, the bad.
They transport cholesterol and some triglycerides through the blood to store them and use them in biosynthesis.
Because of its function, LDL facilitates fat accumulation in blood vessels, forming plaques. This happens when our body has many of these molecules circulating in the body in search of tissues that need cholesterol.
This process, called atherosclerosis, is what causes clogged arteries, which in turn leads to heart attacks and strokes – also known as strokes. And that’s why LDL is considered bad.
While HDL is believed to reduce the chance of a heart attack, an estimated 25% of Americans are at risk of heart disease due to atherosclerosis. About 10% have levels so high that doctors have no choice but to prescribe medication to reduce cholesterol.
- Low-risk individuals: below 130 mg/dl
- Individuals at intermediate risk: below 100 mg/dl
- High-risk individuals: below 70 mg/dl
- Very high-risk individuals: below 50 mg/dl
Main causes of high cholesterol
The increase in cholesterol has no symptoms, being perceived through laboratory tests, in which the entire lipid profile is verified, that is, HDL, LDL, VLDL, and total cholesterol. The main causes of high cholesterol are:
Food rich in fats and sugar;
Excessive consumption of alcohol;
Thyroid changes, such as hypo or hyperthyroidism;
Use of anabolic steroids.
As the increase in cholesterol can also be due to genetic factors, it is important for people who have a family history of high cholesterol to be more careful and pay more attention to diet and physical activity, as the risk of developing diseases cardiovascular diseases due to high cholesterol is higher.
Does high cholesterol have symptoms?
Contrary to what many people think, high cholesterol has no symptoms in most cases. This further reinforces the importance of performing routine exams, where these values will be measured and, if necessary, treatment initiated.
Although cholesterol does not show signs, the diseases caused by its increase can manifest in very serious and dangerous ways, mainly as a result of atherosclerosis, which is the accumulation of fatty plaques in the arteries, obstructing the flow of blood, leading to a series of risks, the main ones being infarction or cerebrovascular accident (CVA).
And this risk is even greater for people with diabetes or pre-diabetes, who are 3 to 4 times more likely to have clogged arteries.
And anyone who thinks that only overweight or obese people are at risk of having high cholesterol is wrong. Although these groups are at greater risk, even people considered thin can also present the problem.
Therefore, the ideal is to maintain the habit of checking blood cholesterol levels – performing a lipid test or lipid profile – at least once a year, preferably under the supervision of a cardiologist or endocrinologist.
Foods that Lower LDL Cholesterol
Many foods are believed to significantly lower LDL cholesterol. Fiber-rich foods are said to be particularly beneficial. Fiber will lower ‘bad’ cholesterol and help the bowel function properly, reducing the risk of colon and bowel cancer. Many other foods can help the body fight back against these dangerous deposits.
Some Fiber-rich foods are oat bran, barley, and wheat bran. They can be eaten as a cereal for breakfast and sprinkled onto other foods. Pearl barley can be added to soups. Apples and pears also have considerable amounts of soluble fiber and should be enjoyed daily.
Beans, Peas & Lentils (Pulses) are high in fiber and low in fat. They also contain lecithin, a nutrient that is known as one of the ways to reduce cholesterol. Try incorporating kidneys, fava beans, borlotti, and other dry whole foods into your diet; many different types of lentils and peas are delicious in soups and stews.
Avocado contains prolific amounts of monounsaturated fat, which helps to reduce LDL cholesterol and has many other health benefits, including anti-cancer properties.
For breakfast, avocados can be consumed with a bit of sugar or pure. At lunch or dinner, it can be used for sweet and sour salads — which mix salty with sweet and, in this case, is the fruit’s natural sugar.
Therefore, investing in foods is one of the good ways to reduce cholesterol, as avocados can bring good results for your health in the long run.
Raw carrots are rich in pectin fiber; carrots will act as a tonic on the liver because it also has a purifying and cleansing effect. It helps the liver to eliminate excess bile and fat accumulated by an unhealthy diet. Many fruits also contain pectin, including; apples, citrus fruits, strawberries, raspberries, and other red or black fruits.
Shitake mushrooms are widely used by the Japanese and include a compound called lentinan; they are also considered anti-cancer and can help boost the immune system. These tasty mushrooms are rich in vitamins A and C and other compounds that have antioxidant action, fighting free radicals.
This characteristic protects against rheumatoid arthritis, cirrhosis, arteriosclerosis, and premature aging.
Extra virgin olive oil; Rich in antioxidants such as polyphenols, which can fight free radicals responsible for cell aging, it has a protective effect against a number of cardiovascular health problems. Still, the consumption of olive oil is associated with low levels of bad cholesterol (LDL) due to the presence of poly and monounsaturated fats.
Garlic is a superfood and is well known for its blood-thinning properties. It also contains the substance allicin, which is thought to prevent the body from retaining LDL cholesterol. Research has shown that the equivalent of one clove a day can lower “bad” cholesterol by 10-15% in most people.
The mechanisms behind this effect are not fully understood. Still, it appears that it acts both on the absorption of cholesterol in the intestine and on the synthesis of endogenous cholesterol — the one we produce in the liver and is responsible for most of the circulating cholesterol.
You might also like:
- BestMade Fibroid Shrink – Uterine Fibroids and Heavy Periods
- HOW SMOKING AFFECTS YOUR HEALTH?
- Helpful Tips for Dealing With Insomnia
Root ginger has been used in Chinese medicine for centuries and has numerous health benefits. It can be added to stir-fry (using healthy sesame oil) and other vegetable dishes, or it can be used to create delicious ginger tea.
Nuts are naturally high in omega-3 fatty acids and are known to reduce blood cholesterol significantly; walnuts, pecans, hazelnuts, and almonds are especially beneficial.
Sesame seeds are rich in phytosterols. These compounds are said to lessen LDL cholesterol substantially. Other foods containing phytosterols include; celery, lettuce, asparagus, spinach, tomatoes, ginger, squash, and strawberries.
Safflower, canola, and soybean are monounsaturated oils and are excellent sources of omega-3 fatty acids. Research indicates that they can decrease atherosclerotic plaque by up to 15% when eaten regularly.
Salmon, tuna, sardines & mackerel contain considerable amounts of omega-3 fatty acids, which have many health benefits and are essential for brain and eye function.
Prunes are an excellent source of antioxidants and fiber, notably lowering total cholesterol and LDL cholesterol levels and slightly increasing HDL cholesterol levels. In addition, it can positively alter the human intestinal flora and thus improve various physiological functions, benefiting health.
Alfalfa sprouts contain saponin, a substance that clogs and inhibits the formation of atherosclerotic plaques in the arteries. In addition, alfalfa is rich in phytoestrogens, substances with estrogen-like activity, and are therefore effective in relieving menopausal symptoms, for example.
Lifestyle changes can help you in your journey in the natural way – how to reduce high cholesterol levels and improve your health.
Exercise regularly; even riding a bike to work, walking the stairs, or taking a brisk walk can help raise good cholesterol.
Lose weight; losing only 10% of body weight can help reduce cholesterol levels.
Quit smoking; quitting smoking improves your good cholesterol levels. It lowers the risk of heart disease and heart attack within one year of quitting smoking.
Eat healthy foods; eat omega-3-rich food, avoid saturated fats, and include more fish, whole grains, fruits, and vegetables in your diet. Eat more soluble fiber and whey protein. Avoid fast food and between-meal snacks.
Lower alcohol consumption; it is recommended for men to have two drinks a day and women to have only one drink daily. If you do not drink alcohol, it is not recommended for you to start drinking.
These lifestyle changes are necessary to reduce the risk of heart disease, as high levels of bad cholesterol cause them to accumulate in the arteries and form plaque, increasing the risk of developing cardiovascular diseases such as atherosclerosis, stroke, or heart attack of the myocardium.
The Natural Way – How to Reduce High Cholesterol
Medications used to manage high cholesterol levels are called statins.
Side effects vary between different statins, but the most common ones are:
- Digestive problems, including diarrhea, constipation, indigestion
- Muscle pain
- Low blood platelet count
- Feeling unusually tired
- Problems with sleep
Statin use may lead to more side effects and conditions like pancreatitis, hepatitis, skin problems, diabetes type 2, erectile dysfunction, etc. If you are at risk of developing these conditions, you should avoid taking these medications through lifestyle and dietary changes. Talk to your healthcare provider about the natural approach.
Suppose you have high cholesterol or a family tendency towards atherosclerosis. And now you ask yourself, “what is the natural way how to reduce high cholesterol?”
In that case, it is best to avoid processed and prepared foods, fried food, food containing animal fats or animal products, high-fat dairy products, and food containing either saturated fat or trans fats. Research has revealed the key to lowering LDL cholesterol is a healthy, balanced diet that incorporates plenty of soluble fiber and at least five portions of fruit or vegetables a day. Combined with regular cardiovascular exercise, these dietary changes should help keep the heart healthy and provide numerous other health benefits.
High Cholesterol Natural Supplement (BM135)
Studies have shown that high cholesterol increases the risk of heart attack, stroke, and circulation problems. BM High Lipid Profile Compositum is particularly researched by a double-blind placebo-controlled clinical trial study method to reduce the high lipid profiles and maintain the same to avoid the risk factors.
Most people at some point or other have found themselves not being able to sleep when they are supposed to. It is normal for this happen now and again and is really no cause for concern. But, when lost sleep becomes a regular occurrence you might be suffering from a mild form of insomnia.
If this sounds like you then you can choose from a number of different types sleep improving options. Many people prefer to look for a natural solution before resorting to using OTC or prescription sleeping pills. There are a wide variety of natural sleep aids, herbs, remedies, certain foods and relaxation techniques can promote a better night’s sleep.
Some of the best natural sleeping remedies include:
Valerian – this herb has been used for centuries and valerian does work in a similar way to chemical sleeping pills. Valerian helps to increase your levels of GABA, which is a calming neurotransmitter in your brain. The valerian helps to make you feel more relaxed and sleepy. Valerian can be taken in many forms including capsules, extracts or as an herbal tea. If you take valerian consistently for two weeks you will feel the full benefits.
Natural Light – your body reacts differently depending upon the amount of light it is exposed to. If you tend to stay indoors in low lighting conditions your body can actually become confused. It may not recognize when it is time to sleep. This results in your sleep patterns becoming very irregular. You should aim to get outside during the day and a good way to achieve this is by taking a walk after dinner.
Aromatherapy – certain scents like lavender and chamomile work extremely well in calming your body and your mind. A good way to use these scents is my taking a warm bath or by using small sachets that fit inside your pillow. Chamomile can be purchased as an herbal tea and should be drunk just before going to bed.
Relaxation Techniques – stress has a lot to do with suffering from mild insomnia. By taking the time to learn and perform relaxation techniques your ability to have a better quality sleep improves. Easy relaxation techniques include deep breathing, yoga and muscle relaxation. These methods can be combined successfully with the aromatherapy uses above.
Music –many studies have been done that show that soft music can help your body relax. You can easily play some soft music while getting ready for bed. Try listening to music while sipping your Chamomile tea or relaxing in your lavender bath.
Exercise – including exercise into your lifestyle is very important to encourage quality sleeping habits. Physical activity helps to boost your endorphins which make you feel good! In addition exercise will help reduce muscle tension and stress.
Insomnia affects people in different ways, and because of this, there is no one cure for insomnia. Instead, a person will need to try different treatments and lifestyle changes to see what works for them the best.
Everyone has different sleeping patterns, with many people requiring as much as ten hours of sleep while others can manage six hours. You know that you are suffering from insomnia when your regular sleep patterns become disrupted.
Insomnia normally lasts for a couple of nights, and this is referred to as mild insomnia. This is when you either have trouble falling asleep or find yourself waking up frequently or too early each morning. Not feeling refreshed in the morning can lead to you being tired all day and starts affecting your lifestyle in adverse ways.
The first thing you want to do when dealing with a case of insomnia is to look at your lifestyle. Has something recently changed? Maybe you are dealing with a lot more stress or have financial worries. Any new and unforeseen circumstances can lead to insomnia.
Stress is known to be one of the most common causes of insomnia. Then if you start worrying about not sleeping, your stress levels increase and cause your insomnia to last longer. This can result in a never-ending cycle and leads to you becoming exhausted and unable to function properly.
- Ensure that you are eating correctly and avoid too much alcohol and caffeine.
- Start an exercise regimen such as walking or cycling.
- Sleep in a quiet bedroom with darker curtains or blinds.
- Listen to relaxing music while falling asleep.
- Drink herbal tea just before going to bed.
- Use a natural insomnia remedy that contains valerian.
- Learn relaxation techniques.
- Take up Yoga.
Most people will find that using any of the above tips will help improve their insomnia and allow them to have a good night’s sleep. Natural insomnia cures, which include valerian, are becoming extremely popular. Herbal solutions tend to not have any side effects and can be purchased over the counter without a doctor’s prescription.
Yoga classes can be very beneficial as you will learn how to relax your entire body. This, combined with listening to soft music, such as water flowing over stones, can be very therapeutic. Think about it, babies love to fall asleep listening to soft music, so why not you too?
If you are suffering from insomnia, there is no need to think that your only cure is to use chemical sleeping pills. There are many well-known and proven herbal remedies for insomnia that you can try first.
After you have learned about the essential oils you want to use for different ailments and conditions, you will then need to decide exactly how to use them. The following information provides some of the more common ways to use these oils.
Use Them in the Bath
The first way you can use essential oils is in the bathtub. This is great because you get the benefit of them both with aromatherapy by inhaling the scents, and by having them come into contact with your skin. You are able to use them without any fancy equipment, diffusers, or by using carrier oils to dilute them. With the bath, you just need a few drops of whatever essential oils you want to use, whether it is just one or several of them. Lavender and chamomile are great for the bath when you want to relax and de-stress, plus they help you sleep better.
With aromatherapy, the essential oil s are inhaled and will help you heal in a variety of ways. There are blends that can work on different ailments at one time. Some things that aromatherapy helps with include inflammation, pain relief, arthritis, pregnancy pains, migraines, stress and anxiety, insomnia, and depression. A good way to use them for aromatherapy is by using a diffuser. You drop the oils into the diffuser and it puts the scent out into the room.
Apply Them to Your Skin
You can also apply the essential oils directly to your skin. When you use this method, it is often to help with a physical ailment, such as rubbing oil on your joints that are swollen and tender from arthritis, or treating a bug or insect bite. When you put them on your skin, it is very important that you mix the oil with a carrier oil. This helps to dilute the oil and prevents skin irritation from the pure essential oils. Whether treating a burn or scrape, or applying them to your skin for better moisture and glowing skin, you need to remember to dilute them.
Make Body Products
Don’t forget about using essential oils for body or beauty products. The oils will further help to clear your skin, offer more hydration, or even help with healing wounds and slowing the signs of aging. Decide on what you want the body product for, then look up what each of the oils can help with. This will give you a good idea on blends to use for that skin or beauty issue.
There are many different ways to use essential oils, depending on the purpose behind using them. If you are going to try aromatherapy, one excellent way to do it is by using a diffuser. Here is some helpful information on diffusers and how they are used.
Types of Essential Oil Diffusers
You should first know that there are actually a few different types of diffusers to be used with essential oils. The newer types of diffusers are cool air nebulizer diffusers, but these are definitely not the only ones available. Here is a rundown of the three most common types of essential oil diffusers:
- Cool Air Nebulizer – With this type of diffuser, there is a high amount of cold air pressure that helps to vaporize the essential oils. There is a glass bulb inside that works like a condenser, so that the oils and their benefits can be released into the air supply. This is only done in small quantities, so it provides some cool air and the scent of the oils, but it doesn’t damage anyone’s lungs. While cool air nebulizers are quality diffusers that work well for a wide range of benefits, they can’t handle the stronger essential oils like sandalwood.
- Electric Heat – You might also find an electric diffuser that is a little smaller and has a slightly simpler system than the nebulizer diffuser. With the electric heat diffusers, they have a chamber with absorbent pads on the inside. The oils are placed on the pads and heat after plugging it in will help the oils get into the air. These are really easy to use and do work good on the stronger oils, like ylang ylang and sandalwood.
- Candle – There are also candle diffusers, which look similar to a tart warmer. There is a glass container that holds a small candle on the bottom and you place the oils on the tray on the top. The heat works similar to the electric heat diffuser to release the scent of the oils.
Tips For Using the Diffuser
Make sure you read the instructions manual for the type of diffuser you are using. These instructions are going to be for a nebulizer essential oil s diffuser. For this type of diffuser, you will first need to assemble it, then plug it in. You will need to put about 15-20 total drops into the chamber, but this is total for all oils. If you are using more than one type of oil, only put about 5 drops of each one.
You may have heard about essential oils, especially if you look up natural remedies for physical and mental ailments, but are not sure exactly what they are. This article is going to provide a brief summary of essential oils, how they are made, and what they can do for you.
What is an essential oil?
Knowing the basics of essential oils can help you understand more about how they are able to help you and encourage you to use them more often as a natural remedy. Essential oils are oils that are extracted from parts of flowers, plants, and trees. The oils come from the flower petals, bark, leaves, seeds, roots, and fruits. Even a single drop of oil from these parts of a plant or tree can have drastic positive impacts on mental and physical ailments. The way they are extracted is usually by steaming the plant to separate the oil from water, which is a type of distillation process. They are highly concentrated and too strong for direct contact on your skin.
Why are essential oils used?
Essential oils are used as a natural or holistic remedy for various ailments. There is a long list of things they can help with. While they are not meant to replace medical treatment, they can help complement and help with everything from migraines to skin conditions. Here is a short list of the many ways essential oils can help you:
- Headaches and migraines
- Joint aches and pains
- Chronic pain
- Menstrual irregularities
- Cups, scrapes and burns
- Signs of aging and wrinkles
- Anxiety, stress, and depression
How do you use essential oils?
You have a few different options for using your essential oils. A common way is through aromatherapy, where you get the benefits from having the scent in the air, such as with a diffuser or by placing it in your bathtub. You can ingest oils if they are diluted properly, which is often done when you make rose water or have it in your tea. Then you can use it topically on your skin when you want to get rid of acne, treat a bug or insect bite, or get a natural glow on your skin.
With essential oils, you have the option of using just one for its main benefit, such as lavender to relieve stress, chamomile for insomnia, or Frankincense for allergy symptoms. You can also make blends to have a different scent and help with more ailments at one time.