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Mastering Stress: From Overwhelmed to Empowered

Mastering stress is an ability and skill that can be learned and applied to our lives for our benefit. While stress is a common aspect of modern life, and although it can sometimes be motivating, excessive stress can harm our mental and physical well-being. This is especially true during life challenges like divorce, the death of a loved one or serious health issues. However, it can also significantly impact our daily lives and work. Understanding and applying effective stress management strategies can help us navigate both daily life and more extreme difficult situations with greater resilience. We will also explore the role of supplements in helping you handle stress naturally.

Understanding Stress and Its Effects

Stress is the body’s natural response to a demand or perceived threat. It initiates a “fight-or-flight” reaction that triggers a surge of hormones, including adrenaline and cortisol. While this surge is essential for survival in an emergency, modern stressors are rarely life-threatening. Some people even thrive under mild stress, finding it pushes them to achieve beyond their comfort zone. However, stress becomes problematic when it disrupts daily life and health.

Each individual’s ability to handle stress varies and is influenced by factors like diet, fitness, sleep, mindset, and overall life satisfaction. Mastering stress can help improve our experience, offering strategies for effectively coping with life’s pressures.

Some Significant Stress Management Techniques

Effective stress management is about developing coping strategies and proactively addressing unwelcome stress. Techniques like mindfulness, meditation, and focused breathing are highly beneficial. Mindfulness, which involves paying attention to the present moment without judgement, can improve calmness and focus. When practised regularly, it can even become a way of life, bringing a mindful approach to everyday tasks. Regular meditation can help you stay calm and focused.

Relaxed breathing techniques, such as slow, deep inhalations and controlled exhalations, activate the body’s relaxation response. Practising this regularly helps reduce the “fight-or-flight” reaction triggered by stress. A simple way to start is to inhale deeply through your nose and hold for a few seconds. Then, exhale slowly through your mouth with a relaxed jaw, making the exhale longer than the inhale.

Time management is another important strategy, as feeling overwhelmed often contributes to stress. Setting realistic goals, prioritising tasks, and using time-management tools or apps can improve efficiency. Regular physical exercise also reduces stress, releasing mood-boosting endorphins that support well-being. Getting outside for a walk whilst practising deeper, relaxed breathing and focusing on the moment would be an excellent combination.

The Gut-Brain Connection and Stress

The gut-brain axis—a communication network between the gut and brain—plays a role in stress management. The gut microbiome, consisting of trillions of microorganisms, can influence our mental well-being by affecting neurotransmitters like serotonin and GABA, which help regulate mood. Maintaining a healthy gut microbiome, supported by a balanced diet and prebiotic or probiotic supplements, can positively impact stress resilience.

Magnesium: A Key Nutrient for Stress Relief

Magnesium is a critical mineral for stress management. It supports over 300 chemical reactions within the body, including those related to mood and nervous system health. During prolonged stress, magnesium levels can become depleted, affecting psychological function, sleep, anxiety levels, and mood. Supplementing with magnesium can help reduce fatigue and improve stress resilience.

Mastering Stress in the Workplace

Work stress is common, and setting boundaries between work and personal life is crucial. However, aligning personal values with our choice of work can also help reduce stress, as undertaking fulfilling work promotes a sense of purpose. Regular short breaks, communicating with colleagues about workload, and setting up an ergonomic workspace can support mental and physical well-being at work.

Relaxation Techniques to Support Stress Reduction

Progressive muscle relaxation is a technique where you tense and relax muscles systematically throughout the body, relieving physical and mental tension. Visualising calming scenes can also be helpful, as the mind tends to magnify whatever we focus on.

Practices like yoga and Tai Chi combine gentle physical movements for fitness with mindfulness, promoting relaxation and stress reduction. Aromatherapy can also be calming; scents like lavender and chamomile have been shown to aid relaxation. Supplements such as B vitamins, L-theanine, and L-tryptophan can further support stress management and sleep quality.

Mastering Stress by Developing Healthy Coping Mechanisms

When stress becomes overwhelming, sharing your concerns with a friend, family member, or therapist is important. Talking with someone you trust can provide relief, uncover insights, or even inspire the next steps in handling challenges. Journaling is another powerful tool, helping to process emotions and reduce mental clutter.

Engaging in regular hobbies, practising relaxation techniques, or simply taking a walk can build resilience against stress. However, if stress becomes unmanageable or affects physical or mental health, consider seeking professional help. An experienced therapist can give more personalised helpful feedback and tools.

Supporting Stress Resilience Through Diet

A balanced diet rich in nutrients can improve stress tolerance. When the body is nourished, it’s better equipped to handle life’s challenges. During times of stress, it’s best to avoid excess caffeine and sugar, which can cause mood swings and increased tension. Instead, focus on a diet of whole foods rich in vitamins and minerals to support physical and mental health.

Final Thoughts on Mastering Stress

Stress isn’t something that happens to us; it’s our reaction according to our beliefs, habits, and environment. Learning to manage stress through proactive approaches can significantly impact how we perceive and handle challenges. By cultivating mindfulness, supporting the body with essential nutrients, and developing resilience through healthy habits, we can improve our well-being and experience greater peace and personal empowerment in everyday life.

 

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The Benefits of B Vitamins for Optimal Health

 

 

The benefits of B vitamins for health and well-being are far-reaching. They are crucial for cellular function, energy metabolism, organ and nervous system health, and maintaining healthy skin, brain, and body tissues.

When researching a protocol of supplements for optimal health, the spotlight often falls on popular nutrients like vitamin C, probiotics, D3, and omega-3 fatty acids. However, the significance of vitamin B, a crucial group of nutrients, should not be overlooked. Understanding the benefits of vitamin B can help you recognise its power for optimal health and vitality.

 

The Vitamin B Family

Because B vitamins are water-soluble, they quickly dissolve, are absorbed, and move easily through water-based bodily fluids. The urine excretes any excess water-soluble vitamins as part of this process. As the vitamins are not stored, they are consequently unavailable for long-term use. Therefore, a regular intake of each B vitamin is necessary to maintain optimal levels in the body.

Vitamin B refers to a group of eight distinct vitamins, each playing unique and essential roles in the body:

 

Vitamin B1 (Thiamine):

Essential for energy production, thiamine helps convert carbohydrates into energy and is crucial for nerve function, brain, liver, and kidney health. It also aids in the growth, development, and function of cellular development.

Vitamin B2 (Riboflavin):

Helps turn fats, proteins and sugars into energy. Necessary for cellular function, growth, and development and assists in red cell development. It is needed to maintain healthy skin, inside and out, and is involved in regulating body pH.

Vitamin B3 (Niacin):

Supports digestive health, skin health, and the nervous system, including brain function, and helps convert food into energy. It aids DNA production and repair and is involved in inflammation.

Vitamin B5 (Pantothenic Acid):

Vital for the synthesis of coenzyme A, which is important for fatty acid metabolism and energy production. Involved in the production of hormones such as cortisol and cholesterol. (Cholesterol is vital for all cells because it helps maintain their structural integrity and regulates the fluidity of cell membranes.) It helps maintain healthy skin and hair.

Vitamin B6 (Pyridoxine):

This B vitamin is involved in over 100 enzyme reactions in the body, particularly protein metabolism, cognitive development, and hormone production. Considered a natural antidepressant and diuretic, it also helps balance sex hormones, hence its use for PMS and menopause. It can be useful for assisting the control of allergic reactions, helps to make antibodies and haemoglobin, and aids in maintaining normal nerve function and normal blood sugar.

Vitamin B7 (Biotin):

Essential for carbohydrate and fat metabolism, and it helps maintain healthy hair, skin, and nails. It also plays a part in regulating gene expression.

Vitamin B9 (Folate):

This vitamin is critical during pregnancy for foetal brain and nerves and is crucial for DNA synthesis and repair, cell division, and growth. It helps produce red blood cells. It works together with B12 (in the methylation cycle) to methylate DNA and produce neural transmitters.

It’s important to note here that a significant proportion of the general population cannot fully absorb B9 as folic acid. Folic acid must be converted to the active form, a folate known as L-5-MTHF, before the body can use it in the methylation cycle. By supplementing with L-5-MTHF, you can be assured of getting the benefits of folic acid, regardless of your ability to absorb or convert it to the active form.

Vitamin B12 (Cobalamin):

This vitamin is needed to make use of protein. It also helps the blood carry oxygen, making it an essential part of energy production. B12 is also necessary for red blood cell formation, neurological function, and DNA synthesis. It helps in detoxification and the lowering of homocysteine levels in the blood, thereby reducing the risks of dementia, Alzheimer’s and heart disease.

 

When supplementing with B vitamins, including active and inactive forms of B vitamins is beneficial as they offer distinct benefits. Active forms, such as Riboflavin 5′-phosphate, nicotinamide, pyridoxine 5′-phosphate, adenosylcobalamin and methylcobalamin, are readily usable by the body without needing conversion, ensuring efficient absorption and immediate utilisation. Inactive forms like Riboflavin and nicotinic acid serve as precursors, supporting metabolic pathways and allowing for a sustained release of active forms over time. This dual approach provides a broader spectrum of benefits, catering to individuals with varying metabolic needs and ensuring comprehensive support for energy production, nervous system health, and overall wellbeing.

 

Some of the benefits of B vitamins for your body

 

Energy and Metabolism

One of the most well-known benefits of B vitamins is their role in energy production. Many are involved in converting food into energy, helping metabolise carbohydrates, fats, and proteins. This ensures your body has the fuel it needs to function efficiently. A deficiency can lead to fatigue and decreased energy levels.

 

Brain Function and Mental Health

B vitamins, including B6, B9, and B12, play a significant role in brain health. These vitamins are essential for the production of neurotransmitters, such as serotonin, dopamine, and GABA, which regulate mood and cognitive function. Adequate levels of B vitamins can help improve memory, concentration, and overall mental clarity. Deficiencies, on the other hand, have been linked to mental health issues such as depression, anxiety, and cognitive decline.

 

Heart Health

Folate, B6, and B12 are vital for maintaining heart health. These vitamins help regulate homocysteine levels in the blood. Elevated homocysteine is a risk factor for cardiovascular disease, as it can damage blood vessels and increase the risk of blood clots. By helping to keep homocysteine levels in check, B vitamins support heart health and can reduce the risk of heart disease.

 

Immune System Support

Vitamin B6 is particularly important for a healthy immune system. It plays a role in the production of white blood cells, which are essential for fighting off infections and diseases. Additionally, B vitamins help maintain the health of the skin, mucous membranes, and other tissues, which act as barriers against pathogens.

 

Healthy Hair, Skin, and Nails

People often refer to biotin (B7) as the “beauty vitamin” because of its role in helping maintain healthy hair, skin, and nails. Biotin deficiency can lead to brittle nails, hair loss, and skin rashes. Sufficient B7 can help improve the strength and appearance of these tissues, promoting overall skin health and vitality.

 

Pregnancy and Foetal Development

Folate (B9) is crucial during pregnancy for proper foetal development. It is essential for DNA synthesis and cell growth, making it important for forming the neural tube, which later develops into the brain and spinal cord. Adequate folate intake during pregnancy helps prevent neural tube defects and supports the baby’s overall development.

 

Conclusion

The wide-ranging roles and benefits of vitamin B for the body mean harnessing their power is key to achieving total well-being. B vitamins are indispensable for maintaining optimal health, from energy production to brain function, heart health to immune support, and healthy hair, skin, and nails. Each B vitamin contributes uniquely to various bodily functions, ensuring that our metabolic processes run smoothly, our nervous system operates efficiently, and our cardiovascular system remains robust.

Additionally, they play a crucial role in reducing the risk of certain diseases, enhancing mood and cognitive performance, and supporting cellular health and regeneration. By incorporating adequate amounts of B vitamins through a balanced diet or appropriate supplementation, individuals can significantly boost their overall health, vitality, and quality of life. Understanding and leveraging the benefits of B vitamins can lead to enhanced physical and mental performance, making them an essential component of a comprehensive wellness strategy.

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The Benefits of Astaxanthin for Optimal Health

The benefits of astaxanthin as a uniquely potent antioxidant are wide-ranging for health and anti-ageing.  Commonly derived from algae, astaxanthin can be helpful for many issues, including osteoarthritis, menopause symptoms, skin health, diabetes, mental fatigue, brain health and heart health, and may even activate the longevity gene FOXO3. It can also support the immune system by promoting the activation of white blood cells.

Why do we need antioxidants?

Free radicals are molecules with unpaired electrons, making them highly reactive. This reactivity allows oxidation, a process where they can damage other molecules and create a chain reaction.

To counteract this damage, antioxidants step in to neutralise free radicals before they can harm other molecules. They do this by adding an extra electron to the unpaired ones.

While both antioxidants and free radicals naturally coexist in the body, an imbalance with too many free radicals and insufficient antioxidants can lead to oxidative stress. This oxidative stress can damage fatty tissues, proteins, and DNA. This damage, in turn, contributes to various health risks, such as heart disease, cancer, and accelerated ageing.

Research indicates that in antioxidant potency, astaxanthin surpasses other carotenoids such as beta carotene, lycopene, and lutein. It is a significant resource for helping protect cells against oxidative stress, offering robust cellular protection.

When a person takes astaxanthin, it is absorbed into all the tissues and cells, creating a shield. The antioxidant has a unique structure that neutralises free radicals in the cell membrane’s inner and outer layers.

Introducing carotenoids

Carotenoids are natural compounds found in plants, crucial for photosynthesis and energy conversion. With over 600 different types, including well-known ones like beta carotene and lycopene, carotenoids boast potent antioxidant properties that combat free radicals.

However, the human body cannot produce carotenoids on its own. Diet or topical application is necessary to harness the immune-boosting and antioxidant benefits, particularly from potent varieties like astaxanthin. Often regarded as the “king of carotenoids,” astaxanthin derives its reddish hue from algae and offers exceptional health-promoting properties.

What Are the Sources of Astaxanthin?

Astaxanthin originates naturally from the algae Haematococcus Pluvialis. It is also found in certain marine organisms such as salmon, trout, lobster, and shrimp, contributing to their distinctive pink or red hue. Interestingly, the consumption of algae rich in astaxanthin results in the vibrant colouring of flamingos.

Among natural sources, Haematococcus Pluvialis algae boast the highest concentration of astaxanthin, with approximately 3 per cent of their total mass comprising this compound. Recognised by the FDA as a safe dietary source of astaxanthin, pluvialis algae offers unparalleled potency.

Alternatively, red yeast, or phaffia rhodozyma, serves as another source, albeit with lower levels of the compound. Synthetic astaxanthin is mainly used in food colouring and fish feed production. It is considerably less effective as a supplement.

Incorporating the Benefits of Astaxanthin into Your Routine

While astaxanthin is present in certain foods, obtaining adequate amounts through diet can be challenging. For example, wild sockeye salmon boasts the highest concentration and about four times as much as farmed Atlantic salmon. Even then, relying solely on salmon consumption to meet daily requirements would necessitate consuming a significant amount.

Given the difficulty of obtaining sufficient astaxanthin from food sources, many turn to supplements.

When selecting an astaxanthin supplement, it is advisable to opt for products derived from natural sources, devoid of harmful additives, and subject to third-party testing for purity and potency. Astaxanthin is a fat-soluble compound that is more easily absorbed when taken with oil, such as DHA.

Try to avoid synthetic astaxanthin, which offers markedly lower benefits. Synthetic astaxanthin is known to be approximately 20 times less efficient in combating free radicals.

The Benefits of Astaxanthin for Health

Heart health

High blood pressure, high LDL cholesterol, and oxidative stress can all lead to a diagnosis of heart disease.

Studies have shown astaxanthin has the potential to increase the levels of good HDL cholesterol, reduce levels of LDL, and decrease blood pressure by improving the elasticity and thickness of the walls of the arteries. There is also evidence of reduced blood oxidation and improved clotting.

Joint pains and osteoarthritis

The body constantly replaces old, worn-out cells with new ones, which is also true of cartilage cells. All is well when the new ones keep pace with replacing the old degrading ones. However, as individuals age, this can change. A diminished capacity to replenish new cells as old ones degenerate can result in osteoarthritis, a condition characterised by stiffness, pain, and inflammation in the affected joints.

Emerging research suggests that astaxanthin possesses the potential to help restore this delicate balance by promoting the regeneration of cartilage cells while at the same time mitigating inflammation associated with arthritis. Moreover, it exhibits promise in halting the deterioration of cartilage cells altogether. These findings indicate that astaxanthin supplementation may slow the progression of osteoarthritis and alleviate its symptoms, thereby enhancing one’s overall quality of life with advancing age.

Astaxanthin For Skin Health and Anti-ageing

Astaxanthin is emerging as a natural powerhouse in supporting youthful skin longevity.

The Haematococcus Pluvialis algae naturally produces astaxanthin to protect it from the effects of radiation from the sun.

UV rays damage the skin and can accelerate ageing. A 2018 study demonstrated significant differences in moisture retention and skin damage between subjects who received astaxanthin and those who received a placebo after UV exposure.

Studies have also shown that taking astaxanthin significantly improves the appearance of wrinkles, crow’s feet, and age spots.

Brain Health

Studies indicate that oxidative stress could contribute to the advancement of cognitive decline, suggesting that antioxidant supplementation might offer benefits as we age as our oxidative capacities alter over time.

A recent clinical trial looked at the impact of astaxanthin supplementation on individuals exhibiting mild cognitive impairment or early-stage dementia. Findings revealed improvements in comprehending and executing complex tasks efficiently and accurately.

There can also be improvements for mental fatigue or foggy brain.

Eye Health

The eyes are particularly vulnerable to oxidative stress, and that is where astaxanthin excels. There is evidence that it can play a part in helping many common eye issues.

Astaxanthin has demonstrated the capacity to enhance ocular blood flow velocity, facilitating the replenishment of oxygen to retinal and other eye tissues while aiding in efficiently removing toxins and waste products. It even has the potential to protect the retinas from light-induced damage.

Sugar Balance and Diabetes

There have been encouraging results when looking at the impact of astaxanthin on diabetes. Astaxanthin has shown promise in assisting individuals with type 2 diabetes to reduce blood pressure. In addition, a 2018 study revealed that participants experienced improved sugar metabolism.

Menopause

Menopausal symptoms, including hot flashes, are frequently linked to elevated levels of cortisol and oxidative stress. Astaxanthin may assist in reducing the oxidative stress burden, thereby potentially alleviating symptoms commonly associated with menopause.

Conclusion

In summary, astaxanthin offers diverse health benefits, making it a valuable addition to one’s wellness routine. As a potent antioxidant, it helps combat oxidative stress, protecting cells from damage and promoting overall health. It has been associated with improved skin health, including moisture retention and reduction in wrinkles, as well as supporting joint function and eye health. Additionally, studies suggest its potential to enhance cognitive function, support heart health by lowering blood pressure and improving cholesterol levels, and modulate the immune system. For those experiencing menopausal symptoms, astaxanthin may offer relief by mitigating oxidative stress. Incorporating astaxanthin into your daily protocol is, therefore, worth considering.

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Hair Loss – Nurturing Your Hair Naturally

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Hair loss can be highly distressing. It can affect the scalp or the whole body, be temporary or permanent, and appear gradually or suddenly. Although it is more common in men, it can also affect anyone.

The experience of hair loss can vary widely. For example, alopecia involves a significant loss, usually on the head and face, and is considered an autoimmune issue. Others experience thinning on the top of the head or receding front hairline. This type of loss generally appears more gradually with ageing and hormonal changes. Some lose hair in circular or patchy bald spots on the scalp, beard or eyebrows. Others can experience a sudden loosening of the hair, where handfuls may come out when combing or washing hair. This change can be related to significant emotional stress or a sudden shock. Loss of hair around patches of scaling that spread over the scalp can be a sign of ringworm.

Just as the types of hair loss vary, so are the reasons. Common causes include genetics, hormonal changes, medical conditions or treatments, stress, emotional and physical shock, nutritional deficiencies leading to a compromised immune system, hair treatments, such as bleaching or dying, or even fungal infections.

What can you do to improve hair loss?

Despite the wide-ranging potential causes of hair loss, a natural approach can help make a difference. Supplementation can be an effective option, as we may need support to get all the required nutrients through food alone. Adding specific vitamins, minerals, and other nutrients can help address possible gaps that may be contributing to hair loss.

For example, women may sometimes have a higher requirement for particular vitamins and minerals, such as iron and B vitamins.  These higher requirements are often due to factors such as heavy menstrual bleeding, age, or illness.

There is also some evidence that certain oils can help with hair loss. A 2015 study found that rosemary oil may be a valuable treatment for alopecia. Lavender oil is sometimes recommended to help reduce hair loss caused by stress, and tea tree oil has antimicrobial properties that can help hair loss caused by dandruff. All essential oils must be suitably diluted in an appropriate carrier oil before use. Other traditional oil-based remedies include castor oil for baldness and olive oil to help protect hair from damage and promote healthy growth.

There are also emotional issues to consider. For example, Traditional Chinese Medicine (TCM) considers the liver an organ that holds the emotions of anger and frustration. The liver’s associated energy channel, known as a meridian, runs up the side of the body across the top of the head and down the other side. Consequently, TCM concludes that excess energy running through that channel ‘burns off’ hair on the head. Therefore, good liver support and emotional clearing techniques to release pent-up anger and frustration can be helpful.

Stress can also be a factor in hair loss because it unbalances hormones. A common area to explore here is thyroid health, which may require further testing via a GP to rule out any issues.

What foods and supplements can be helpful?

Protein provides the building blocks for hair to grow. Ensure the diet includes quality protein-rich foods such as grass-fed meat, eggs, line-caught fish, tofu, beans, and nuts. The amino acid lysine may be particularly important for hair growth. You can supplement the diet with good quality sugar-free vegan protein powders, such as spirulina, chlorella, and other super greens, vegetables, sprouted seeds and amino acids.

Ensure you include plenty of healthy fats in your diet, such as avocados, nuts, seeds, chia seeds, hemp oil, olive oil, oily fish, etc. Choose a balanced omega-rich supplement such as sea buckthorn if dietary sources are low.

Adapting the diet to include iron-rich foods may also help with hair loss. These include red meat, liver, dark green leafy vegetables, beans, and lentils. If iron levels are low, look for an ionic iron supplement, which is easier to digest and absorb.

Biotin is an essential B vitamin for healthy hair, skin, and nails. It is often part of a B-complex or multivitamin/mineral product. Look for a sublingual liquid B-complex for best absorption.

A multivitamin is also helpful because it provides other vitamins and minerals, such as zinc, vitamin E, vitamin A and the other B complex vitamins that may contribute to hair loss when in low supply.

To support thyroid health and hormone balance, consider easily absorbed nascent iodine, which is especially effective when coupled with ionic selenium.

It is also essential to consider whether there are any underlying absorption issues. A digestive enzyme supplement can help ensure food and nutrients are adequately broken down and absorbed into the body. A quality probiotic will help support the maintenance of an ever important healthy gut microbiome.

Conclusion

The journey towards naturally addressing hair loss is complex and must consider internal and external factors. While individuals face various causes, several approaches can support hair health and promote regrowth.

Supplementation can play a key role in providing essential nutrients that may be lacking in the diet and which may contribute to hair loss. Attention to diet is necessary for nourishing the body from within, and prioritising protein-rich foods will help provide the required building blocks for healthy hair growth. Hormonal balance is crucial in addressing hair loss, as is maintaining a healthy gut microbiome and digestive system.

Finally, addressing emotional factors, such as stress and anger, is essential in maintaining overall well-being and supporting hair health. Practising stress-reduction techniques and emotional clearing can help alleviate the physiological effects of stress on the body, including its impact on hair loss.

Adopting a holistic approach that encompasses dietary adjustments, supplementation, and emotional well-being helps address hair loss naturally and promotes healthier, stronger hair growth.

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Sea Buckthorn: ‘The Most Perfect Plant in the Whole World’

What is sea buckthorn? 

Since the formation of the Himalayas, sea buckthorn has withstood the harsh weather conditions of the Tibetan highlands. This resilient plant yields exceptionally nutritious bright orange berries on its thorny branches. Renowned for containing over 190 bioactive nutrients crucial for health, sea buckthorn has received the accolade of the “Most Perfect Plant in the Whole World.” 

The botanical name, Hippophae rhamnoides, means “The Shiny Horse.” According to ancient legend, debilitated war horses were released into sea buckthorn forests to roam freely. They were remarkably robust and healthy when they returned with glossy, radiant coats. According to Mongol tradition, Genghis Khan attributed his armies’ remarkable strength, endurance and conquests to sea buckthorn. 

What makes sea buckthorn so good?

Plant oils usually have a complex network of nutrients. Sea buckthorn oil is considered outstanding in this regard. It contains omegas 3, 7, 6 & 9, natural vitamin E and a vast array of other nutrients. In fact, it’s an antioxidant powerhouse of vitamins and minerals. It has a unique nutritional composition of phytonutrients and potent antioxidants. It includes SOD (Superoxide Dismutase), Vitamin A, and Vitamin C, along with carotenoids, tocopherols, phytosterols, phospholipids, anti-inflammatory compounds such as ellagic acid, folic acid, ferulic acid, tannins, flavonoids including quercetin, kaempferol, isorhamnetin, and more. 

One notable feature of sea buckthorn is its high content of Omega 7. Omega 7 is a less widely recognised fatty acid renowned for its health, wellness, and cosmetic applications. It has shown promise for maintaining healthy cholesterol levels and blood sugar levels. It can help smooth artery passages and help keep artery walls strong. In addition, Omega 7 has the potential to support cellular health, provide moisture, and soothe the digestive system. It has also gained popularity as a key ingredient in beauty, skincare and anti-ageing products. Despite being present in certain fish and nuts, sea buckthorn berries stand out as a richer source of Omega 7. 

Balance the omegas

Omega-3 and omega-6 are essential fatty acids, meaning your body needs them but cannot make them naturally. However, a balanced intake between the two is considered essential. The consumption of vegetable oils high in omega-6 has increased dramatically in the past 100 years. Research indicates a high intake of omega-6 relative to omega-3 may cause issues, particularly for heart health and several chronic diseases. 

A pre-industrial diet typically maintained an omega-6 to omega-3 ratio ranging from approximately 4:1 to 1:4. By contrast, a typical Western diet today has been estimated to average a ratio of 16:1 and can go much higher. Sea buckthorn, however, maintains a naturally balanced omega 3:6 ratio, approximating a ratio of 1:1. This makes it a healthy choice to help redress these imbalances. 

Oily fish such as salmon, herring, mackerel, and sardines, fish oil and flaxseed oil, flaxseeds, walnuts, and chia seeds are all excellent sources of omega-3. And, of course, so is sea buckthorn. Processed seeds and nut oils are all sources of omega-6, and the increasing prevalence of these products in the diet is one of the reasons for the significant increase in the ratios. 

What health issues is sea buckthorn helpful for, and why

So, what are the particular benefits of this highly nutritious plant? As you might guess, with so many nutrients in one product, the issues it can assist are many and varied. 

Sea-buckthorn oil can contribute to enhanced blood circulation. It can also help promote skin oxygenation and facilitate the elimination of excess toxins from the body.  

Because it can help bring moisture into the cells, as well as being rich in unsaturated fat, antioxidants, phytosterols, carotenoids, and vitamins E and K, sea buckthorn is helpful as a beauty product. It can protect the skin’s integrity, promote its renewal and help dehydrated skin as well as wrinkles and fine lines. Its impact is further realised within the skin, where gamma-linolenic acid is converted to prostaglandins. This offers protection against infections, allergy prevention, inflammation reduction, and inhibition of the ageing process. It may also help repair damaged hair and restore its elasticity and smoothness. Maybe the legend of the ‘shiny horses’ isn’t such a legend after all!  

Mucous membranes play a pivotal role in moisture regulation. However, they are susceptible to oxidative stress from free radicals, leading to inflammation and dryness. Sea buckthorn’s diverse nutrients are essential for the upkeep of the mucous membrane cells. These cells line sensitive areas of the body, such as the eyes, digestive system, and genital regions. For this reason, sea buckthorn can be helpful for conditions like dry eyes, dry mouth and intimate dryness around menopause.

Sea buckthorn provides potential support for cardiovascular health and diabetes

Sea buckthorn oil has the potential to support cardiovascular health by mitigating blood pressure, enhancing cholesterol profiles, and offering protection against the formation of blood clots. It also exhibits the potential to enhance insulin secretion, which in turn helps to improve insulin sensitivity and regulate blood sugar levels, factors that may contribute to protection against the onset of type 2 diabetes. 

The high flavonoid and antioxidant content may help the immune system, while healthy fats, vitamin E, and carotenoids may protect liver cells from damage. 

Sea buckthorn offers some possible anticancer effects due to its bioactive compounds, such as flavonoids and antioxidants. Notably, sea buckthorn is particularly abundant in quercetin, a flavonoid that research has demonstrated properties conducive to inhibiting cancer cell proliferation. 

Conclusion

Sea buckthorn, often considered “The Most Perfect Plant in the Whole World”, provides over 190 bioactive nutrients significant for health and beauty. Its wide array of beneficial properties, including antioxidant and antibacterial, demonstrate its importance for natural health and potentially valuable impact on cardiovascular health, immune support, skin quality, and overall well-being. Sea Buckthorn’s unique omega-rich composition distinguishes it as a powerful botanical resource.

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Female Hormonal Health – a Natural Approach

Female hormonal health can change over time. Hormonal fluctuations form part of women’s lives’ natural ebb and flow. When our hormones are in harmony, we feel we can achieve anything. The reality of our physiology is that we are in constant flux.
Even the subtlest changes in hormone levels can throw us off-kilter, occurring for various reasons throughout our lives. That can happen at multiple points in any given month for many of us! Thankfully, help is at hand. Nature could hold the key to restoring things and supporting female hormonal health.

Supporting Female Hormonal Health

Premenstrual syndrome (PMS) is a common condition, but it affects some women more profoundly than others. It can worsen at certain life stages. For example, it can worsen during perimenopause (the symptoms of which can be easily mistaken for PMS) or when taking hormonal contraceptives. It is also becoming more widely understood that a small number of women experience a severe form of premenstrual syndrome. It is known as premenstrual dysphoric disorder (PMDD).

In PMDD, the typical symptoms of PMS may be amplified. This includes breast tenderness, headaches, fatigue, bloating, and changes in appetite. Severe mood swings, intense irritability, and deep sadness also accompany them. Symptoms can become debilitating and severely impact work, relationships, and sense of self.

However, it is possible to manage these symptoms. Several holistic options are available for PMS and PMDD. Nutrients like l-theanine and lithium orotate can improve and balance mood, helping you feel uplifted during low moments. Magnesium supports the nervous system and provides emotional relief during challenging times of the month.

In many cultures, menopause is regarded as a beautiful natural progression and a stage of life to be embraced. It is seen as bringing freedom, empowerment, and a fresh perspective. It is a perfect opportunity to practice self-care, make time for yourself, and identify what you want from the next chapter of your life – and how to achieve it!

As it is a natural transition, natural methods of managing menopause can go a long way toward easing and enhancing this experience. Ultimately, it’s an exciting journey involving mind, body, and spirit.

Eat (and Exercise!) Your Way to Wellness

Dietary and lifestyle changes can be especially beneficial in supporting female hormonal health. A balanced, nutritious diet with plenty of fresh fruits and vegetables, lean proteins, complex carbohydrates, and healthy fats is key. Additionally, regular exercise may help to balance hormones in the body.

It can be anything you enjoy—walking, swimming, yoga, cycling, or dancing! Gentle exercise can help release endorphins to improve moods.

It can also help relieve menstrual cramps and ‘mittelschmerz, ‘ the pain some women experience around the time of ovulation. Reducing inflammation through a natural supplement such as vitamin E and curcumin may also help if you suffer from this.

Nutrient Helpers for Female Hormonal Health

Nutrients and herbs can alleviate many hormone-related symptoms and assist on both a physical and emotional level. However, always seek medical advice if you are on any medication or birth control before starting a new supplement regimen. Some natural remedies such as St John’s Wort, can contraindicate with prescribed drugs and reduce their effectiveness.  

Purple Maca

Purple maca, is a lesser-known variety of the Peruvian maca root. It has gained significant attention for its remarkable ability to support female hormonal balance. This superfood is distinguished by its rich, vibrant color. It contains a wealth of nutrients that can help regulate hormonal fluctuations in women.

It is particularly effective in addressing irregular menstrual cycles, menopausal symptoms, and premenstrual discomfort. Purple maca nourishes the endocrine system and assists in hormone regulation. Its adaptogenic properties can help the body adapt to stress.

When women introduce purple maca into their diet, they may improve hormonal equilibrium, boost energy, and enhance their well-being. This makes it a natural choice for those seeking to regain control of their hormonal health.

B Vitamins

B vitamins are necessary for female hormonal health. They are important in the metabolism and regulation of hormones. These vitamins help maintain balanced menstrual cycles and reduce PMS symptoms. Vitamin B6 produces neurotransmitters that influence mood and hormonal balance.

Additionally, B vitamins support the liver in metabolizing excess estrogen. This can be a key factor in hormonal imbalances. Maintaining an adequate intake of B vitamins through a balanced diet or supplements can effectively promote overall hormonal well-being in women.

Magnesium

Magnesium is another mineral that plays a significant role in supporting female hormonal health. It helps regulate various hormonal processes, particularly in the context of the menstrual cycle. Magnesium can alleviate common symptoms of PMS, such as bloating and mood swings.

It does so by balancing critical hormones like estrogen and progesterone. It also promotes relaxation and reduces stress, which is central to hormonal equilibrium. A topical magnesium product can effectively top daily levels, promote hormonal balance, and aid relaxation.

Nascent Iodine

Nascent iodine is a valuable mineral supplement that can support maintaining female hormonal balance. Iodine regulates hormones critical to the menstrual cycle.
Adequate iodine levels can help prevent irregular periods and reduce the risk of conditions like polycystic ovarian syndrome (PCOS). Women can support their thyroid health and contribute to overall hormonal equilibrium by regulating a proper intake of iodine.

Omega 3 Fatty Acids

Omega-3 fatty acids are a powerful ally in maintaining balanced female hormone health. These fats can be found in fatty fish like salmon and supplements like krill oil. They possess anti-inflammatory properties that can alleviate menstrual discomfort and reduce the severity of PMS symptoms.

Omega-3s also support optimal brain function, helping to manage mood swings and emotional fluctuations often associated with hormonal changes. Furthermore, they promote healthy circulation for a well-regulated menstrual cycle. Including omega-3-rich foods or supplements in one’s diet can enhance female hormonal equilibrium and overall well-being.

Vitamin E

Vitamin E is a nutrient needed for maintaining female hormonal health. Its antioxidant properties help combat oxidative stress, which can lead to hormonal imbalances. Vitamin E is particularly beneficial for managing menopausal symptoms. It supports healthy estrogen levels and can alleviate hot flashes and mood swings.
It is also associated with improved PMS symptoms and less period pains. Additionally, it aids in maintaining reproductive health and fertility by protecting the ovaries from damage. Including vitamin E-rich foods like nuts, seeds, and leafy greens in one’s diet or taking supplements can contribute to balanced female hormones.

An Alternative Approach 

Complementary therapies offer valuable tools for women seeking to balance their hormones naturally. Modalities like acupuncture, herbal medicine, and mindfulness practices like yoga and meditation can help regulate menstrual cycles.

They are also known to reduce the intensity of PMS symptoms and ease the transition through menopause. These holistic approaches address the root causes of hormonal imbalances and promote overall well-being.

Aromatherapy is another effective complementary therapy that can help balance female hormones. Essential oils can alleviate menstrual discomfort, reduce stress, and promote emotional well-being.

For instance, oils like lavender and clary sage have calming effects. They can help manage mood swings and anxiety often associated with hormonal fluctuations. Incorporating aromatherapy into daily routines offers a natural and soothing approach. This practice supports women’s hormonal health and overall wellness.

Conclusion

Integrating natural and complementary therapies can greatly benefit the pursuit of balanced female hormonal health. From nutrients like B vitamins and E to minerals such as magnesium and nascent iodine, these elements can help regulate hormones and alleviate menstrual discomfort.

Complementary practices like acupuncture, herbal medicine, and aromatherapy offer holistic approaches that address the underlying factors contributing to hormonal imbalances. These natural and supportive methods assist women in taking charge of their hormonal equilibrium. At Good Health Naturally, we believe women can begin a journey towards a higher quality of life by combining these elements. Let us support you on your journey toward greater balance and vitality.

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