Remedies for

What causes acid reflux

2015-02-17T20:12:00.002-08:00

Acid reflux occurs when some of the stomach’s acidic contents move up into the esophagus (some people refer to this as heartburn, but that’s only one symptom). It can be caused by weight gain, lifestyle changes, genetics, and medications (antibiotics, antidepressants, cancer treatments, steroid or immune-suppressing drugs, OTC and prescription pain drugs, and long-term antacid use). Regardless, the acid irritates, inflames, and erodes the esophageal lining over time, which can increase your risk of esophageal cancer.

Chronic acid reflux, where it occurs several times weekly or starts to interfere with everyday life, is known as gastroesophageal reflux disease or GERD. In the United States, approximately 20 percent of the adult population experiences GERD weekly. In addition to a burning sensation in your chest (heartburn), symptoms also include a sour taste, regurgitated food in the back of your mouth, indigestion, and trouble swallowing. Some people don’t realize they’re experiencing acid reflux because their symptoms seem unrelated, but a chronic cough, wheezing, and even mild chest pain (especially while lying down at night) can be signs of GERD.

One thing to keep in mind is that stomach acid is part of your immune system; it kills foreign microorganisms on contact. It’s also critical for breaking down food so your intestines can absorb all the nutrients. Now you can see why shutting down acid production for a long period of time increases the risk of several problems.

The best way to prevent travelers’ diarrhea

2015-02-16T00:02:00.001-08:00

The best way to prevent travelers’ diarrhea (TD—and not the football kind) is to be prepared with a multipronged approach. For prevention, I recommend packing bismuth subsalicylate (Pepto-Bismol tablets) and a probiotic dietary supplement, such as Lactobacillus rhamnosus GG, and using them daily (I tell you how below). In case you’re unlucky, make sure to have on hand loperamide caplets (Imodium) and the prescription antibiotic rifaximin, which has been FDA approved for travelers’ diarrhea since 2004 (it’s good for both treating and preventing TD).

It’s been called Montezuma’s revenge, the “vacation terminator,” and, um, decorum does not permit me to throw in the other names. Travelers’ diarrhea is the most common travel-related disease in the world: Approximately 40 to 50 percent of people who venture abroad experience an episode of diarrhea. Food and water that have been contaminated with fecal matter are the primary source of the problem.

TD usually occurs within the first week of a trip, and the longer you stay, the lower your chances of getting it (yet another reason to ask for more vacation time). Studies found that individuals who had lived abroad for a year had significantly reduced risk of TD because they had developed an acquired immunity to the microscopic invaders that cause the condition. People raised in an area with a high incidence of TD have a lower risk of getting it in the future, while people raised in more sanitary areas have a higher risk of getting TD when traveling! This adds even more credibility to the hygiene hypothesis: Individuals who were exposed to more diverse infectious sources (animals, other kids, floors, etc.) as kids develop better lifelong immunity than people who were raised in more sterile environments. The relatively germ-free individuals may even experience an exaggerated response to an otherwise mild infection.

The average episode of TD lasts 3 to 5 days! Most cases (50 to 80 percent) are bacterial, so antibiotics could make the difference between having fun on vacation and reading War and Peace in the bathroom. However, viruses and protozoa cause up to one-third of cases. Regardless of the offending bug, the symptoms are pretty much the same: watery diarrhea; fever; nausea; vomiting; abdominal pain/cramps; and even nongastrointestinal complaints, such as joint and muscle pain and headache. Most people get better without serious side effects, but electrolyte deficiency can occur; if symptoms do not improve after 3 days or there is fever or bloody stools, find a doctor. The good news: If you get TD, your chances of contracting it again when traveling within the next year is lower.

WHAT WORKS

Note: Apart from over-the-counter loperamide, which is not officially a supplement (though I consider it one because it’s OTC and originally derived from some natural sources), no dietary supplement should be used to treat TD. The current OTC and prescription treatments are just too good, and in most cases TD resolves on its own. Dietary supplements should be used for prevention of TD. Never use a probiotic if you are immunocompromised or taking prescription immunosuppressive medication, such as the steroid prednisone.

1.Lactobacillus rhamnosus GG probiotic (Culturelle) follow dosage directions on packaging for kids and adults starting 2 days before the trip and daily throughout for prevention

Lactobacillus rhamnosus strain GG can bind to intestinal cells and produce several compounds that fight bad bugs. It’s been on the market longer than any other potentially effective probiotic for TD except Saccharomyces boulardii (see #2), but it has much more favorable research. Two studies with hundreds of travelers found a prevention rate with the GG strain between 12 and 45 percent.

This probiotic usually comes in a powder within a capsule or as a fermented milk product, does not have to be refrigerated, and lasts up to 21 months! (If you can’t figure out how old your product is, just squeeze a capsule. If it’s still soft and flexible, then chances are it’s not expired.) In studies, there were no restrictions on taking the capsules with a meal or on an empty stomach, but the supplement container should be stored in a cool and dark place. (Side note: Probiotics claiming a benefit against TD that have to be refrigerated are a waste of your money. Trying to keep something like this refrigerated when you’re traveling is unrealistic. If it’s that delicate, it probably will not work.) I also like Culturelle because the adult version contains 200 milligrams of inulin, which is a low dose of fiber and a prebiotic, so it increases the chances of healthy bacteria coming into your gastrointestinal tract and promotes regular stool movement. I don’t recommend combining GG with another probiotic supplement for prevention; how this will work is unknown, and more is not always better, even for diarrhea!

2.Saccharomyces boulardii probiotic 1,000 milligrams a day in two divided doses starting 5 days before a trip and daily throughout for prevention

S. boulardii (a yeast-based probiotic) has demonstrated protection in travelers going to North Africa but not to other destinations. Although, the fact that it helped in an area of the world with such a high rate of TD makes me comfortable recommending it for other parts of the globe. Again, the studies do not specify if it should be taken with or without food, so see what works for you.

3. Loperamide up to 16 milligrams a day as needed for treatment only

Loperamide (Imodium) is the most commonly used product for TD, and it’s the most effective OTC treatment. There are very few drugs that can reduce diarrhea after it has started, but loperamide can. Some people consider loperamide to be a drug, but I count it as a supplement because it was potentially derived from a plant and—for all you physiology geeks out there—attaches to receptors in the intestines that normally bind other plantderived products (opiate receptors), so your body thinks it’s a plant, too!

It blocks certain receptors in the intestine to slow the movement of the gastrointestinal tract so that more water can get absorbed, reducing diarrhea. Ask your doctor whether you should take it along with an antibiotic; some say yes, others no. A word of caution about drug interactions: Loperamide is an opioid receptor agonist, so you don’t want to take an opioid, such as codeine, at the same time because it can intensify the sedative side effects and cause a potentially serious drug interaction. (Don’t use it if you have bloody stools or a fever either.) It is safe for kids (see “What Are the Options for Kids?” in this section).

Patients generally take an initial dose of 4 milligrams followed by 2 milligrams every 4 hours with a maximum of 16 milligrams daily. You can take loperamide for about 12 hours after normal stools begin again, but no longer than that; long-term use can alter the functioning of the GI tract. If you have trouble taking pills, liquid loperamide (usually for kids) supplies about 1 milligram of medication for each 7.5 milliliters of the liquid.

The Supplement Handbook - Mark Moyad

What is rheumatoid arthritis? Who is affected?

2015-02-08T19:00:00.001-08:00

RA is characterised by chronic infammation of the joints. The immune system produces antibodies that attach to the linings of the joints, ready to fight viruses and germs. But when a person has RA, instead of fighting infections these antibodies attack the body’s own tissues, causing lasting infammation and pain.

If untreated, RA can cause permanent damage to the joints. Treatments for autoimmune diseases generally focus on reducing immune system activity. These treatments can be highly efective, but they do leave suferers more exposed to illness.

Research indicates that many autoimmune disorders are inherited, but there are some secondary or acquired immune defciencies caused by medication or a virus. RA afects around 690,000 adults in the UK, two to three times more women than men. The problem usually afects hands, feet and wrists, causing swelling and sometimes damage to the cartilage and bone around the joints.

Although it can affect people of any age, it’s usually diagnosed in people over 40. If diagnosed and treated early, people with RA can live a much better quality of life, and managing their diet and lifestyle can help to limit the impact on their immune system.

Arginine Side-effects, Precautions and Doses

2014-11-24T06:55:00.000-08:00

Generally, arginine is considered safe for humans, but because it promotes nitric oxide production, and this relaxes blood vessels, hypotension (low blood pressure) could result from too much arginine.

Side-effects are rare and mild but some people can experience abdominal pain, bloating, diarrhoea or gout.

If you suffer from cold sores you should minimise your arginine intake. The Herpes simplex virus that causes cold sores needs a lot of arginine to replicate. Conversely, the amino acid lysine inhibits viral replication. A diet low in arginine and high in lysine may help prevent or treat herpes outbreaks.

Generally, arginine seems to be well tolerated at doses below 30mg daily, but if you are looking at supplementing with this amino acid at any quantity above a few grams daily in addition to food, seek the advice of your healthcare professional.

Around 9g a day seems to be useful in coronary artery disease, 5g daily for men with erectile dysfunction if abnormal nitric oxide metabolism is their issue, and around 12g a day for people with angina, although the evidence remains uncertain. Human doses to achieve improved blood-sugar metabolism are yet to be established.

The Gut-Face Connection, Colon Cleansing Tips

2014-11-23T03:33:00.000-08:00

Greek physician Hippocrates once said, “All disease begins in the gut,” and it’s also true that bad skin begins in the gut. Meals of fast food that boast empty calories and unhealthy fats can cause the colon to clog and become home to a putrefying concoction of processed foods and meats. With nowhere else to go, toxins are pushed out through the weakened colon wall into the bloodstream and out through the body’s largest organ and hard-working elimination system, the skin.

“General skin health relates back to the functioning of the lungs, colon, kidneys and liver,” explains holistic skin and beauty therapist Lydia Thomas, who treats clients from her Port Melbourne clinic Apple Blossom Health and Beauty. “If all are in optimal health through a nutritious diet, regular exercise and emotional equilibrium, the skin will glow from the inside out.

“Gut always plays a role,” she adds. “Stress-induced alterations to microbial flora such as anxiety, worry and depression could increase the likelihood of intestinal permeability, which in turn sets the stage for systemic and local skin inflammation — so when treating the skin, you need to balance the gut flora by introducing probiotic strains such as bacillus acidophilus.”

COLON-CLEANSING TIPS

On rising each morning, drink a glass of freshly squeezed lemon juice in warm water. Lemons work as a natural detergent, while also being anti-bacterial, anti-viral and immune-boosting.

Fast on pure spring or distilled water one day a week. According to leading American health practitioner, Dr Joseph Mercola, distilled water should only be taken over short periods and only for the purpose of detoxification.

Add cold-pressed vegetable juices into your every day and undertake a three- day juice fast. Be sure to undertake any fasts under practitioner supervision if you have health issues.

Naturopath Erica Lawrence recommends a herbal tea infusion of burdock, dandelion, echinacea, cleavers and nettle. “Echinacea is great for the immune system and also a primary lymphatic, which helps to detoxify your blood,” she says.

Good Sleeping Tips

2014-11-23T02:51:00.000-08:00

Beyond healthy foods, herbal teas and detox, there is a powerful skin and body regenerator that is greatly overlooked, thanks to the Western world’s work- hard-play-late attitude. Sleep, say many health coaches, wellbeing practitioners and holistic doctors, is a potent healer and remedy for many conditions that ail the skin.

Naturopath Tristian Kelly, who runs a sleep, wellbeing and anti-ageing clinic called Counting Seashells (countingseashells.com.au) at Sydney’s Bondi Beach, says the importance of sleep “cannot be underestimated”.

“The body needs sleep to repair cells and recover from the day — this can be easily seen from the benefits of sleep, which include healthier, younger skin, improved heart function, improved weight control, reduced chance of diabetes and improved mental clarity,” he says.

Dr Chen agrees. “Sleeping is the best medicine for your body. If you are unable to have good-quality sleep, your health condition will go down and your immune system will get worse. When you have a good sleep, your injured body or wound will heal four times faster than if you are unable to sleep properly.

GOOD SLEEPING TIPS

Don’t watch television or use a computer at least one hour before bed. Studies have shown it can slow the production of the sleep hormone, melatonin, which promotes sleep.

Turn off all artificial light in your bedroom, including the alarm clock. According to The National Sleep Foundation in the US, exposure to light stimulates a nerve pathway from the eye to areas of the brain that control hormones, body temperature and other essential sleep functions. One study also found that exposure to unnatural light cycles could lead to depression.

Drink a small glass of sleep-inducing chamomile or valerian tea.

Take a warm bath infused with lavender oil.

Crucial nutrients for fostering healthy skin

2014-11-23T01:20:00.000-08:00

Once the colon is cleansed, the body has greater ability to absorb skin-essential nutrients, including beautifying vitamins and minerals.

Compounding pharmacist and creator of skincare line DNA Elements, Danielle Glover, says a beautiful, glowing, youthful complexion happens when it’s fed the right combination
of minerals, vitamins and antioxidants externally, as well as, even more importantly, internally.

“When looking after their skin, most people turn solely to mainstream topical creams, lotions, scrubs and toners, but forget that the health of our skin really is guided by what we eat,” she says. “Using the right combination of vitamins, minerals and antioxidants is essential for optimal skin health.”

According to Glover, the following nutrients are crucial for fostering healthy skin:

Vitamins C and E.
Both have powerful antioxidant abilities that are highly effective at reducing free-radical damage and the effects of prolonged sun exposure. Each may reduce the appearance of lines and wrinkles. Foods rich in vitamins C and E include kale, broccoli, sunflower seeds and safflower oil.

Vitamin A.
Known to maintain and promote the repair of skin tissue. The best way to top up this nutrient is via foods such as carrots, apricots and kale, as excess consumption can be harmful.

Silica.
Silica is known for strengthening the body’s connective tissues and is imperative for all-over skin health. Foods rich in silica include leeks, green beans and strawberries.

Selenium.
Research has shown that selenium is responsible for tissue elasticity and may help protect the skin from sun damage, resulting in fewer lines, wrinkles and age spots. Top up on Brazil nuts, sunflower seeds, mushrooms and onions

Causes of acne on particular areas of the face

2014-11-23T00:50:00.000-08:00

Dr Chen says those who suffer from acne usually have weak immune systems as well as poor liver and gallbladder function.

“[The body] is unable to break down the oil well, so there is more oil in the skin that can block the sweat glands,” he explains. “The low immune system is then unable to kill the bacteria, so the bacteria will be able to stay in the little sweat glands and cause the acne.”

Some possible causes of acne on particular areas of the face could relate to the following:

Forehead.
Liver and stomach congestion are often considered to be culprits and can also be triggered by stress. Energy healers may also attribute pimples on the face to unresolved anger.

Above the eyebrows.
A breakout here can signify it’s time to boost the immune system and can often appear at the onset of cold or flu.

Between the eyebrows.
Diets fuelled by dairy, sugar and alcohol are said to be causes, as are food allergies.

Cheeks.
Smokers are more likely to suffer from breakouts here, as are those who live in cities with chronic pollution.

Chin.
Hormones are often to blame for breakouts at the chin sides and can be particularly troublesome during ovulation.

Jaw line.
A diet primarily of processed foods, including dairy, sugar, fried foods and soft drinks can result in adult acne, particularly along the jaw line.

How Stress Affects The Skin, Recipes For Relaxation

2014-11-22T21:37:00.000-08:00

A hard day at work can quickly show up on the face, with stress contributing to the body’s inability to absorb nutrients. It also makes reaching for that end-of-day wine more tempting, leading to dehydration and disturbed sleep patterns.

Learning how to respond calmly to stressful situations requires mindfulness and this can take time to harness. Daily practices of meditation, yoga and walking are highly beneficial for nurturing this state of mind.

Yet there’s more going on in the body, and with the skin, when the stress response sets in, says holistic nutritionist Samantha Ward of Invora Health in Melbourne, Australia.

“Stress affects the skin in a number of ways: when we feel worried or stressed, our bodies release a range of hormones, two of which are adrenalin and cortisol,” she says. “These two hormones were absolutely essential to our survival when stress was caused by a tiger being two metres away from you — the adrenalin makes your heart beat faster, your lungs fill with more air, your muscles tense and you begin to sweat. You’re ready to run!”

She adds, “The issue arises when stress changed from a wild tiger to an inbox full of emails, a deadline, a disapproving boss or a visit from the in-laws. When stress remains constant, our bodies continue to produce these hormones and our levels of cortisol rise, causing a suppression of the immune system, reduced digestive function, blood- sugar disregulation, obesity and, of course, acne.”

RECIPES FOR RELAXATION

Being conscious of our responses to stressful situations is an important first step in keeping calm, which can, in turn, contribute to healthy skin. However, there are regular beauty rituals that can keep you relaxed while also feeding the face with beautifying vitamins, minerals, antioxidants and good fats.

Eco beauty editor mineralising scrub
Mix two parts aluminium-free baking soda to one part wild kelp powder. Wet the face and apply the mixture gently in circular motions, working from the neck up to the forehead. Leave for two to three minutes before rinsing off. This also works wonders as an all-over body scrub.

Apple cider toner
Add one tablespoon of apple cider vinegar to two cups of water. Apply to the face and neck using an organic cotton pad.

Bentonite clay mask
Combine enough clay and water to make a paste. Apply over the face and neck and leave to dry, before rinsing off with warm water and patting dry. Bentonite clay is a wonderful detoxifier that feeds the skin with minerals.

Natural moisture infusion
Organic rosehip oil is an effective and light skin moisturiser that’s packed with skin-loving, antioxidant vitamin C. It also does double duty as a toxin-free makeup remover.

Beetroot Healing Effects

2014-11-22T21:15:00.000-08:00

Beet leaves are highly nutritious and are high in calcium, iron and vitamins A and C. Beetroot is an excellent source of betaine, which is an anti-inflammatory made of the B-group vitamin choline attached to three methyl groups. Beetroot is also a great source of soluble fibre and antioxidants.

In recent times, a lot of research on beetroot has centred around the fact that it is a good source of nitrate, which increases the levels of the gas nitric oxide in circulation and this in turn keeps blood vessels open (dilates them) which reduces blood pressure.

Beets are also a unique source of nutrients called betalains. Betanin and vulgaxanthin are the two best-studied betalains from beets, and both have been shown to provide antioxidant, anti- inflammatory and detoxification support. Although you can see these betalain pigments in other foods (such as the stems of silver beet or rhubarb), the concentration of betalains in the peel and flesh of beets is extremely high by comparison.

HEALING EFFECTS

Anti-inflammatory
Beet chemicals reduce inflammation by blocking the inflammatory COX-1 and COX-2 enzymes.

Detoxification
The betalains found in beets have been shown to trigger glutathione-S-transferase enzymes (GSTs). Glutathione is involved in the “hook-up” phase of detoxification in your body where waste substances are made water-soluble for excretion in urine.

Reducing blood pressure
A study on beetroot juice compared people with high blood pressure who drank 250mL of beetroot juice to those who took nitrate tablets. The researchers found that within 24 hours both groups had significant reductions in blood pressure. This suggests it’s the nitrate in beetroot juice that is producing the blood-pressure-lowering effect. The fact that only 250mL of juice is needed to achieve the effect suggests that beetroot juice can be a first-step natural approach to lowering blood pressure.

Anti-ageing effects on the brain
In a study, researchers asked subjects to fast for 10 hours and then report to the lab for breakfast. The subjects were then given one of two breakfasts, one of which included 450mL of beetroot juice. Then one hour after the breakfast a magnetic resonance image (MRI) was used to track blood flow in the subjects’ brains. The MRIs showed that after drinking the beetroot juice there was an increase in blood flow to white matter in the frontal lobes of the brains: the areas associated with dementia and loss of other mental functions. The reason beetroot juice had this effect was again due to its high nitrate content.

Beetroot boosts exercise
In recent times, there have been studies suggesting that athletes can exercise for up to 16 per cent longer when they drink beetroot juice on a daily basis, again because of beet’s nitrate content. Cyclists given beetroot juice were on average 11 seconds faster over a 4km distance and 45 seconds faster over a 16km distance.

In another study, the aim was to see whether non-athletes — people who undertake low-intensity exercise like walking — might also benefit from beetroot juice. To this end, the researchers developed two beetroot drinks: one normal beetroot drink and another with the nitrate filtered out. Subjects then were given one of the two drinks on a daily basis and their ability to walk was measured. The results showed that those on the normal beetroot juice used less oxygen while walking, effectively reducing the effort it took to walk by 12 per cent. No such effect occurred in the juice with the nitrate removed.

Taking fresh herb of lemon balm

2014-11-22T02:00:00.002-08:00

If you are taking fresh herb of lemon balm, you need 1.5 to 4.5 grams three times daily. As a tea, that means 1.5–4.5g steeped in 150mL of water. Using a 1:1 fluid extract, you need 6–12mL daily. Extracts vary in strength and dosage; use a standardised extract if you can and consult your health practitioner for dosage.

For cold sores or herpes sores, steep 2–4 teaspoons of crushed leaf in one cup of boiling water for 10–15 minutes. Cool and apply tea with cotton balls to the sores throughout the day. Alternatively, use an ointment with a strength of 700mg of lemon balm per gram of ointment and apply four times daily.

Research shows that lemon balm extract has actions in the central nervous system, that it inhibits the enzyme acetylcholinesterase and has a mild affinity for GABA receptors. This adds up to indicate that it should be of some use in Alzheimer’s disease and, indeed, one study where patients were given 60 drops of lemon balm a day for four months found that those people has significantly better cognition and reduced agitation.

Lemon balm should be used with caution if already using sedative medication, barbiturates and cholinergic drugs. It should also be avoided in cases of hypothyroidism and, if pregnant, consult your practitioner before taking.

What Lemon balm is used for?

2014-11-22T01:51:00.000-08:00

Medicinally, lemon balm was used by the Greeks and Romans after steeping it in wine to treat wounds and insect bites. It was in the Middle Ages that it started to be used internally as a sedative and by the 1600s English herbalist Nicholas Culpeper was claiming it could improve mood and stimulate thinking. It is these actions in the nervous system for which it is best known today.

Lemon balm supplements are made from the leaves of the plant and contain flavonoids, phenolic acids, tannins, triterpenes, choline, caffeic acid, essential oil and sesquiterpenes. The essential oil of lemon balm contains terpenes, which play at least some role in the herb’s relaxing and antiviral effects. Eugenol and citronellol bind to GABA receptors and therefore cause relaxation. The tannins may be responsible for many of the herb’s antiviral effects. As well as being calming, eugenol eases muscle spasms, numbs tissues and kills bacteria.

Growing and harvesting methods have a significant impact on how much essential oil is present in the herb. The top third of the leaf, for instance, is considerably higher in essential oil than the bottom two-thirds. So you may get variation from one lemon balm product to the next.

USES

Sedative & anxiety-reducing

Studies involving mice and rats have shown that lemon balm does have sedative and anxiety-reducing properties. In humans the evidence is less conclusive. Several studies show that lemon balm combined with other calming herbs (such as valerian, hops and chamomile) helps reduce anxiety and promote sleep.

For example, in one study of people with minor sleep problems, 81 per cent of those who took a herbal combination of valerian and lemon balm reported sleeping much better than those who took a placebo. It’s not clear from this and other studies whether lemon balm or valerian (or the combination) is responsible for the result. The same is true of several studies for anxiety, which used a combination of herbs to reduce symptoms.

One study, however, was a double- blind, placebo-controlled study involving 18 healthy volunteers given two separate single doses of a standardised lemon balm extract (300mg and 600mg) or a placebo for seven days. The 600mg dose of lemon balm improved mood and significantly increased calmness and alertness.

The German Commission E approves lemon balm for the treatment of anxiety and restlessness.

Antiviral & cold sores

Some studies suggest that topical ointments with lemon balm may help heal cold sores caused by the Herpes simplex virus (HSV). In one study of 116 people with HSV, those who put lemon balm cream on their lip sores had significant improvement in redness and swelling after only two days.

Another large study involving three German hospitals and a dermatology clinic showed that, when lemon balm was used to treat the primary infection of HSV, no recurrence was noted.

The reason lemon balm appears to assist with cold sores is that the essential oil has been shown to stop the Herpes virus reproducing.

Healing Your Gut Now!

2014-11-21T21:48:00.000-08:00

Did you know that your body is made up of around 100 trillion living organisms? They outnumber your own cells 10 to one and live in your hair, on your skin, inside your nose, in your mouth — everywhere! But the largest concentrations of these teeny-tiny bacterial entities live in your gut.

The world of your gut involves a multifaceted, interconnected, interdependent relationship between micro flora: the complex, diverse micro-organism species that live in your digestive tract. Referred to as gut flora, these organisms are most easily understood as fitting into the categories of “good” or “bad” bacteria.

“Good” or “friendly” bacteria complete a multitude of tasks in your body. Common responsibilities include working to regulate the gut by neutralising some of the toxic by-products of your digestion; preventing the growth of harmful, pathogenic bacteria; controlling metabolism; reducing harmful substances such as carcinogens and toxins; gleaning and absorbing energy, nutrients and fatty acids from the foods you eat; producing hormones; training the immune system; and communicating with your brain.

“Bad” bacteria are microbes capable of causing disease by producing infection and increasing cancer risks. Research has found that the presence of particular harmful bacteria in mice led to overeating, metabolic damage and insulin resistance, highlighting a possible connection to obesity and weight disorders.

Researchers are finding out more and more about the important role of gut flora in achieving overall health. It has been found that dysregulated gut flora is linked to illnesses ranging from autism and depression to autoimmune conditions such as Hashimoto’s, inflammatory bowel disease and type 1 diabetes.

A healthy gut flora balance should include about 85 per cent good bacteria and 15 per cent bad bacteria. However, a modern diet high in sugar, carbohydrates, preservatives and additives promotes an overgrowth of bad bacteria, which will quickly overpower your healthy gut flora.

Other causes of this imbalance include taking modern medicines such as antibiotics and drinking tap water, which contains chemicals such as fluoride and chlorine that kill off good bacteria. If you suffer from acne, low energy, digestive problems or low immunity, chances are you have an imbalance in your gut flora.

You cannot attain good health with a quick-fix diet or a pill; you must make healthy choices every single day. One way to really beef up your good gut flora and balance out your gut profile is to eat a diet low in sugar and artificial chemicals and preservatives, and use unprocessed whole foods.

Take action against adult acne

2014-11-21T05:42:00.000-08:00

Spots don’t discriminate — we all get them. But if your teenage years are behind you and you still suffer from more than the odd breakout, there may be an underlying cause.

If you suffer from adult acne, ask your doctor to conduct some hormonal tests. One of the most common hormonal imbalances that can induce acne is an increased sensitivity to, or raised level of, testosterone and/or androgens. Polycystic ovarian syndrome may also be involved in androgen imbalances as well as insulin and blood-sugar imbalances.

If your acne worsens mid-cycle or around your period, an oestrogen/progesterone imbalance may be to blame. Nearly half of all women experience acne at these times, with women over 30 experiencing it more frequently than women under 20. Ask your healthcare practitioner to test these levels to determine their ratio. The typical picture will be one of oestrogen dominance.

“Herbal medicine such as chaste tree and peonia, and nutrients such as zinc, magnesium and vitamin B6, can help to raise progesterone levels to be more balanced with the oestrogen,” says naturopath Alison Cassar. “You can reduce oestrogen levels by improving liver detoxification with foods and nutrients as well as limiting your exposure to non-organic dairy and meats.”

TAKE ACTION AGAINST ACNE

Manage stress. Managing stress and taking herbal medicine and nutrients that help to lower and control cortisol (the stress hormone) can help to keep acne under control. Vitamin B5 has also been shown to reduce acne and oily skin by regulating cortisol levels, while omega-3s can help regulate stress hormones.

Change your diet. Poor diet choices and food sensitivities may be the cause of adult acne rather than hormonal imbalances. The clue is in the type of spot you have: fine red pimples or whiteheads on the face, neck and chest are usually caused by food reactions; large pimples and cysts are generally hormonal.

The first step to treating adult acne is to identify any food sensitivities via an elimination diet. Wheat, dairy, sugar and fatty deep-fried or creamy foods are the usual suspects although, if your first acne flare-up appeared in your late 20s, salicylates and amines could be possible causes. Eating low-GI, anti-inflammatory foods such as green leafy veg and taking sugar-metabolising nutrients such as chromium, magnesium, calcium and zinc can all help, as will avoiding dairy. Studies show dairy raises insulin levels, clogs the lymphatics and congests the liver.

Consider a detox. Your skin is often the first place to show when the liver is congested, as wastes and toxins are pushed out via the skin. A detox can spring-clean your liver and elimination organs and greatly improve your skin. While you
may get breakouts during a cleanse, this usually subsides once toxins have been flushed out. Avoid alcohol, coffee and fried foods during a detox.

Improve lymphatic flow. Lymphatic fluid rests just below the skin so, when the lymphatic system is sluggish or unable to rid itself of toxins, the skin suffers. To improve lymphatic flow, drink at least two litres of filtered room-temperature water daily. Dry-brushing the skin daily for 1–2 minutes before a shower will also help, as will walking, jogging, swimming and cycling.

YOUR ANTI- PIMPLE GUIDE

1. Spot masks. Green, white or pink cosmetic clay draws impurities from the skin. Or, crush a garlic clove in some water, apply the liquid to individual spots and leave on for five minutes.

2. Use zinc oxide. A brilliant anti-inflammatory, zinc oxide quickly calms angry spots. Ask your chemist for a cream and use on spots nightly.

3. Don’t over-wash your skin. Alkaline soaps, foaming cleansers and hot water can dry out your skin, triggering your sebaceous glands to produce more oil. Use a gentle, non-foaming pH-balanced cleanser morning and night.

4. Try an oil cleanse. Oil-based cleansers and undiluted oils dissolve sebum and naturally clean skin. They also teach skin to reduce its own oil production and help reduce skin oiliness over time. The key is not to leave oil on your face.

5. Exfoliate! Dead skin cells can block oil-gland openings, so gently exfoliate your skin 2–3 times a week. Ground oatmeal is cheap, gentle, effective and can help control blackheads.

6. Steam your face. Steaming opens pores, removes blockages and promotes detoxification. Half-fill a bowl with boiled filtered water, then add 2–3 drops of essential oil mixed into a teaspoon of carrier oil. Place your face over the bowl and cover your head with a towel so the steam doesn’t escape. Keeping your face at least 20cm away from the water, steam for 5 minutes. Follow with gentle exfoliation and a cleansing clay mask. Repeat 2–3 times a week.

7. Whole-body steaming. Infrared or wet saunas are a great way to eliminate wastes and toxins. For the best results, stay in the sauna for at least 15 minutes, then rinse under a shower and go back in for another 15 minutes. Avoid if you’re pregnant, unwell or on heart medication.

8. Use a low-oil moisturiser. If your skin is dry on the surface yet oily underneath, over-washing may be to blame. Wash skin morning and night to allow the oil to flow to the skin’s surface.

9. Use anti-bacterial cleansers regularly. These can topically help to heal your acne.

10. Avoid touching your face. The bacteria on your hands can increase the chance of infection. Keep your hands in your pockets!

Note: Before taking any supplements, please contact your natural health practitioner.

Dangerous ingredients used in cosmetics

2014-11-20T23:19:00.000-08:00

So what are you really putting on and in your body? Only the cosmetics companies know for sure, as not all ingredients are required to be included on the label.

The list of dangerous ingredients used in cosmetics is long: the US National Institute of Occupational Safety and Health has stated that nearly 900 of the chemicals used in cosmetics are toxic. According to US-based author and natural medicine proponent Dr Joseph Mercola, here are some of the major ones, which you will want to avoid:

Parabens
Also known as methylparaben, propylparaben, butylparaben, among others. Parabens are a group of chemicals widely used as preservatives in cosmetics and pharmaceuticals, and are possible carcinogens. The US Environmental Protection Agency (EPA) has linked methylparaben in particular to metabolic, developmental, hormonal and neurological disorders, as well as various cancers.

Scientific studies have shown that the oestrogenic effect linked to the extended use of parabens can lead to diminished muscle mass, extra fat storage and breast growth in males. Other studies have shown that oestrogen stimulates breast cancer. There have been no successful studies to show that repeated and prolonged use of parabens is safe. Paraben is a low-cost synthetic preservative for which many large cosmetic brands have tried to fund studies in the hope of proving that prolonged usage is safe; all studies failed.

Parabens can be found in face and body moisturisers, bodywash, deodorants and cleansers.

Phthalates
Plasticising ingredients which, among other problems, have been linked to birth defects in the reproductive system of boys and lower sperm motility in men.

Methylisothiazolinone
Used in shampoo to prevent bacteria from developing, methylisothiazolinone (MIT) may have detrimental effects on your nervous system.

Toluene
Made from petroleum or coal tar and found in most synthetic fragrances. Chronic exposure is linked to anaemia, lowered blood-cell count and liver or kidney damage, and may affect a developing foetus.

Triclosan
A registered pesticide, triclosan is an antimicrobial active ingredient that acts to slow or stop the growth of bacteria, fungi and mildew, and reduce or prevent bacterial contamination. This chemical is added to many personal care products, including antibacterial soaps and bodywashes, toothpastes and some cosmetics, plus furniture, kitchenware, clothing and toys. Triclosan’s harmful effects include impaired heart and muscle function and hypothyroidism.

Arnica Side Effects & Contraindications

2014-11-20T22:06:00.000-08:00

Herbal preparations of arnica can be poisonous if taken internally as they are strongly irritating to mucous membranes.

This can lead to severe gastroenteritis and muscle paralysis (including cardiac), symptoms of palpitations and shortness of breath, and even death — largely due to the toxic effects of helenalin.

Arnica is considered much safer when used topically, although there have been a few reports of dermatitis using the creams where it can trigger sensitivity to contact allergens.

Arnica is contraindicated in treating rheumatoid arthritis, as in some cases it can increase macrophage-induced local inflammation.

It’s also contraindicated in pregnant or breastfeeding women and those who are allergic to, or have a known hypersensitivity to, members of the daisy family, including chamomile and marigold.

Topical arnica preparations should not be used on broken skin but are safe and effective for sprains, strains, swellings etc.
Arnica should never be taken internally except in homœopathic preparations.

Using Arnica for Remedies

2014-11-20T20:44:00.000-08:00

Arnica has an ancient tradition as a remedy in Germany and Austria, mainly for bruising and sprains. It has also been used traditionally for heart complaints, taken as a tea. Today, the tea is not recommended to be taken internally. However, in Europe it is often used (in low doses) as a natural source of food flavouring, although this is banned in the US and considered unsafe, apart from in alcoholic beverages.

Due to its once vast availability, arnica’s flower was previously used for a variety of purposes, including for antibacterial, antifungal, anti-inflammatory, analgesic and antineuralgic effects.

Arnica contains more than 150 active components, including alkaloids, amines, carbohydrates, coumarins, flavonoids and sesquiterpenes of the helenalin type, as well as volatile oil components.

Arnica is prepared homœopathically for both internal and external use but is prepared herbally in ointments, creams, gels and compresses.

As arnica can be toxic if taken internally other than as a homœopathic, today it is used topically. Its excellent counterirritant properties make it invaluable for sprains and strains, as well as unbroken chilblains, alopecia and rheumatoid complaints.

Commission E has approved its use for injuries and accidents: bruising, dislocation, oedema from injury (swelling) and rheumatic muscle and joint problems. It has also been approved for inflammation of the oral and throat region.

Contemporary studies demonstrate in-vitro antimicrobial, anti-inflammatory, positive inotropic effects, respiratory stimulating and uterine activities.

Arnica was found to be as effective as NSAIDs (non-steroidal anti-inflammatory drugs) in improving pain and hand function in hand osteoarthritis. It is also used by patients undergoing surgery to reduce post-operative pain, bruising and swelling and promote recovery.

Anti-inflammatory activity

The main anti-inflammatory component of arnica (working at multiple sites) is the sesquiterpenoid, helenalin. The Commission E reports that topical arnica preparations have strong anti-inflammatory activity. In cases of inflammation, arnica also shows analgesic and antiseptic activity. In animal studies, helenalin has analgesic, antibiotic, antimicrobial and anti-inflammatory activity.

The tincture has been used as a gargle or mouthwash for mouth and throat inflammation, particularly in its homœopathic form.

Antimicrobial activity

Arnica has shown both antimicrobial and antifungal activity against a range of organisms such as listeria and salmonella, plus Staphylococcus aureus, mainly via its chief active ingredient, helenalin. Immunostimulant activity Helenalin has also been shown to stimulate the immune system in vitro, while the polysaccharide components have been shown to stimulate the immune system in vivo.

Arnica also contains an adrenalin-like precursor and has cardiotonic activity.

Boosting working memory with green tea

2014-11-20T19:29:00.000-08:00

Over the years, the antioxidant properties of green tea have seen it hailed for its many health benefits and now you can add working memory to the things it can boost.

Working memory is a system for temporarily storing and managing the information required to carry out complex cognitive tasks such as learning, reasoning and comprehension.

In this study, healthy male subjects were given a drink containing 3g of green tea extract before being asked to solve working memory tasks.

On another occasion they did similar tasks without the benefit of green tea. It emerged first of all that the subjects did better on the tasks when they had green tea.

Second, MRI scans showed that green tea led to increased connectivity between the parietal lobe and frontal cortex of the brain, hence boosting working memory performance.

Source: Psychopharmacology

Good Natural Oils For Your Insides

2014-11-19T23:08:00.000-08:00

Naturally derived oils are a bit like nutritional superheroes. They can help the brain and nervous system to function properly, protect the cardiovascular system and help store and produce energy.

Natural oils can also transport fat- soluble nutrients, assist in insulating your body in cold temperatures and help to maintain hormone balance.

NUTRITIONAL OILS

Avocado oil
Avocado oil contains high amounts of proteins and omega-3 fatty acids, which means it can be used as a light, healthy cooking oil, and is particularly good for salad dressings. Avocados are also great for heart health and can help to regulate blood sugar levels.

Coconut oil
Coconut oil is very versatile as it can be applied directly to the skin as an emollient or taken internally. It’s great to cook with as well, as it can be used at high temperatures and won’t set off your smoke alarm.

Fish oils
Fish oils, such as those found in salmon, mackerel, tuna and sardines, are important sources of omega-3 essential fatty acids. They are rich in DHA (docosahexaenoic acid), a fatty acid important for brain and eye health. They also contain EPA (eicosapentaenoic acid), another omega-3 that helps reduce inflammation and blood pressure and improves blood flow.

Taking fish oil on a daily basis can be good for people with high cholesterol and rheumatoid arthritis and can help to fight heart disease. It can also help reduce period pain and is important for breastfeeding mums.

Flaxseed oil
Flaxseed oil is one of the best vegetarian sources of alpha-linolenic acid (ALA), an omega-3 essential fatty acid. Flaxseed oil is high in antioxidants, B vitamins and dietary fibre, which is why it is effectively used to treat constipation.

Macadamia nut oil
Macadamia nut oil has higher levels of monounsaturated fat than olive or flaxseed oil and is uniquely low in omega-6s compared to other nut oils, but high in omega-3s. It also contains vitamin E and oleic acid, which has been shown to reduce inflammation, boost memory power and reduce symptoms of asthma. It has a rich, sweet, buttery flavour and is useful for cooking due to its high smoke point.

Olive oil
Olive oil has been around for thousands of years. It has a high level of mono- unsaturated fats and is rich in antioxidants, particularly vitamin E.

“Olive oil is very beneficial for heart health and its high antioxidant content can protect us against heart disease and cancer,” says Leung. “It can also improve immunity and is anti-ageing.”

The “virgin” varieties of olive oil are thought to be the most beneficial as they have highest nutrient content. Peppermint oil
Peppermint oil can sometimes be your tummy’s best friend. Peppermint oil has long been used as a traditional remedy to relieve irritable bowel symptoms such as bloating and abdominal pain by helping to remove excessive gas. It can also help to soothe nausea as well.

Oregano oil
Oregano oil is the king of the “antis”. It is antibacterial, antifungal, antiviral and also an antioxidant. “Oregano oil is anecdotally used for intestinal parasites, to fight against virus, intestinal worms and fungi,” explains Leung.

Sesame oil
Not only does sesame-seed oil make your Asian-inspired stirfries and salads taste amazing but it can also lower your blood pressure and blood sugar levels.

Natural oils for your outsides

2014-11-19T22:35:00.000-08:00

Natural oils such as olive oil and coconut oil have been used for skincare and haircare since ancient times. That’s because they work.

Natural oils not only moisturise the skin, they nourish it deeply as well. Says Murray, “Our bodies need the right combination of both water and oil to create smooth and moisture-rich skin. So ensuring we are providing our skin with natural oils that truly sink in and are utilised by the skin is a fantastic way to keep our skin glowing and prevent premature ageing.”

Natural oils help to give the skin a healthy glow and make your hair shine, but they can also be a gentle way to treat skin ailments such as a flaky scalp or dry and itchy skin conditions.

Avocado oil is amazing for the skin in a number of ways. It is rich in antioxidants and vitamins such as A, D and E. It is high in sterolin, which studies have shown to facilitate the softening of the skin and to reduce the incidence of age spots and sun damage. It can also boost your scalp health and treat conditions such as eczema and psoriasis. Sweet almond oil is also great for dry, itchy skin and dry hair.

“Oils such as rosehip, argan and jojoba are rich in vitamins A and E,” says Murray. “They are a great source of antioxidants for the skin, as they mop up free radicals caused by sun exposure, air pollution or toxins in makeup. They can aid in the reduction of fine lines and scarring and decrease the inflammation associated with acne or eczema.”

Rosehip oil is a popular oil to use on the face as it’s rich in vitamin C, which evens out skin tone and helps to combat those wrinkles and fine lines. Apricot kernel oil is also a good choice as it can aid the skin in maintaining elasticity and softness.

Jojoba oil is a standout oil because it’s actually similar in composition to the skin’s own oils so is quickly absorbed. “Jojoba oil is fantastic for this as it is actually a wax ester, a substance that closely mimics the sebum created by our skin,” says Murray. “Therefore it truly is an oil that soaks right in and really nourishes the skin.”

Best in combination, when choosing your supplements

2014-11-19T22:25:00.000-08:00

Water-soluble vitamins such as B and C are needed daily because your body does not store them. Much of a water- soluble vitamin from a supplement is excreted in urine within two or three hours. Yet over time a small amount is retained, which does increase levels in the blood and inside cells.

Fat-soluble vitamins such as A, D, E and K are absorbed from the intestine into the bloodstream, then whatever is not used is stored in fatty tissue.

Mega-doses of these vitamins can cause side-effects. Excess amounts are stored in organs like the liver and kidneys, making it easier to reach a level of dosage where the effects of toxicity become apparent.

Minerals and vitamins work hand in hand. Vitamins are a group of complex organic substances that regulate your metabolism through enzyme systems that help you break down and use your food. With few exceptions (vitamin D and niacin), vitamins can’t be manufactured by the body and must be obtained through diet. Minerals, on the other hand, are chemical elements that have a range of actions, including enhancing the absorption of some vitamins.

If you have one without the other, they don’t work as effectively. In fact, supplementing with the following vitamins or minerals without their counterpart may even upset bodily systems so that you experience a deficit or overload of some nutrients. So, when choosing your supplements, bear in mind that the following go best in combination:
Copper, magnesium, iron and vitamin C
Manganese and biotin, B1 and vitamin C
Selenium and vitamin E
Sulphur and vitamin B
Zinc and vitamin A
Calcium and vitamin D

Taking large doses of some supplements

2014-11-19T22:13:00.000-08:00

If you are taking large doses of some supplements to sustain your system through a health crisis or chronic illness, it can prove more effective to purchase a lower strength and take smaller doses several times a day. This will ensure consistent levels to nurture your cellular health and the function of important bodily systems. It will also reduce potential side-effects, such as loose stool when taking larger doses of magnesium or vitamin C.

Supplements are better absorbed directly with or after food, swallowed with a glass of water. So, if you are time poor and only manage to take vitamins once a day, make sure you consume them with a meal. It is preferable not to swallow vitamins on an empty stomach — if you have a tendency towards reflux or nausea, this might cause stomach upsets, reflux or even nausea.

If you suffer from a sensitive digestive system, it may be better to take some vitamins, such as B complex varieties, in the morning so they can then be absorbed while you are upright over the day. Otherwise, taking them in the evening may predispose you to issues like heartburn when you lie down for sleep only hours later.

Always be mindful that, when taken in supplement form, a vitamin or mineral may lack some of the other natural compounds and cofactors that accompany it in food and enhance its health benefits. So timing the intake of your vitamins with, or soon after, a meal is important to help restore some of those nutrients.

For example, research from Tufts University in the US shows that mono-unsaturated fats, like those found in beef and olive oil, can enhance the absorption of vitamin D supplements. In fact, eating healthy mono-unsaturated fats in a meal from sources such as olive oil, avocado or raw, unsalted nuts will enhance the uptake of any fat-soluble vitamins you are taking, such as vitamins E and D. Avoid taking iron and calcium supplements together, as they compete for absorption.

Though digestive enzymes are best taken directly before a meal, enzymes to assist a particular organ may be better when timed between meals, so check with a health practitioner. Similarly, some herbal supplements may be more effective when taken between meals, so again check with your health provider.

Choosing the right supplements form

2014-11-19T08:01:00.001-08:00

While some supplements are more effectively absorbed when taken as a powder diluted in water, if you suffer a sensitive digestive system, this fast assimilation may upset it. So it’s vitally important to notice and respond to your body’s reactions to supplements.

If you’re on the sensitive side, you may find that taking tablets upsets your stomach less. In light of this, it’s always good to seek the advice of a health practitioner such as a naturopath or other holistic specialist, even if you head to your local healthfood store and ask questions of the naturopath who runs the dispensary there.

When choosing any vitamin or mineral supplement, make sure you read the labels so you’re not doubling up on a nutrient you’re already taking (in which case you will risk overdosing). Also, factor in any fortification of foods, such as cereals and breads.

It’s also beneficial to conduct a little research on credible sites on the internet to learn about different forms of the vitamin. For example, the natural form of vitamin E called d-alpha-tocopherol is generally now thought to be better absorbed and used in the body than the synthetic form, which has only a subtle difference in name: dl-alpha-tocopherol.

What about the form of the tablet? Though soft capsules are obviously not an option if you are vegetarian, there are now some capsules being made from vegetable cellulose instead of gelatine. Studies don’t show any substantial difference between the level of absorption between tablets and capsules. However, powder forms of vitamins such as C or minerals such as magnesium or zinc are more rapidly and readily absorbed in soluble form.

With some supplements, such as minerals, many health practitioners believe it’s worth paying the little extra for them in a chelated form, which means the substance is bound to amino acids and so is more readily absorbed by the body. When reading labels, this means you look for amino acid chelates and citrates rather than varieties where the compound is available as carbonates and oxides.

Where possible, choose supplement varieties that have minimal amounts of binders and fillers and are free of lactose, gluten, yeast, different forms of sugars, soy, cornstarch and preservatives. This is particularly important if you are affected by allergy or food sensitivities or need to be vigilant about health issues such as candida.

The differences between organic and conventionally grown food

2014-11-19T04:45:00.001-08:00

Although organic food makes logical sense, there are occasional detractors. Now, in a new analysis, researchers looked at data from 343 studies that compared the compositional differences between organic and conventionally grown crops.

The researchers say that, compared to the two major earlier studies that found only weak and insigniﬁcant differences between organic and conventional crops, the new research was able to draw on a much larger and higher-quality set of studies.

The analysis found that in organic crops the concentrations of antioxidant phenols was between 18 and 69 per cent higher than in conventional crops. Organic crops also had an average 48 per cent less of the toxic metal cadmium. Pesticide residues were also four times less likely to be found on organic foods.

The clear conclusion from this is that there are signiﬁcant and beneﬁcial compositional differences between organic and conventionally grown food.

Source: British Journal of Nutrition

How can improved sleep be one of your best skin

2014-11-19T03:02:00.000-08:00

Research reveals that a spike in stress levels can wreak havoc on the skin and waistline, while a study at Duke University in the US found that poor sleep is associated with higher stress levels and a greater risk of heart disease and diabetes.

So how can improved sleep be one of your best skin and body treatments?

1 Getting eight hours can help you look younger. While you sleep, your body releases the anti-ageing hormone melatonin and human growth hormone, which increases the activity of the main antioxidant enzymes that protect cells — and skin — against free-radical damage.

2 Good sleep can boost your sense of wellbeing. A good night’s sleep helps your brain to form new pathways, which allows you to learn and remember information, enhances your problem- solving skills and kick-starts creativity. Not enough sleep, however, can lead to psychological stress, which can trigger the release of neuropeptides that can affect your complexion by increasing the production of excess sebum and inflammatory chemicals called cytokines, both of which can lead to acne.

3 Sleep deficiency can trigger skin conditions. A lack of sleep leaves you looking tired and prone to to dark circles and can also weaken your immune system, which may trigger skin disorders such as eczema. A bad night’s sleep also increases the production of the stress hormone cortisol, which blocks the formation of collagen, the main protein that keeps skin tight and toned. High levels of cortisol also affect immune cells in the epidermis, which can weaken the skin’s defences against UV light, pollutants and infections.

4 Resting can improve the look of your skin. According to the British Association of Dermatologists, a state of “relaxed wakefulness” — ie meditation or any peaceful activity — can produce similar benefits to those from sleep.

5 Sleep affects weight-controlling hormones. Leptin and ghrelin work together to control appetite. Ghrelin, which is produced in the gut, stimulates appetite; leptin, produced in fat cells, sends a signal to the brain when you’re full. Lack of sleep depletes leptin levels, which means you don’t feel as satisfied after you eat. Lack of sleep also causes ghrelin levels to rise, meaning your appetite is stimulated, so you crave more food.

6 Products are absorbed more easily at night. Research shows that your body’s blood flow increases at night, which increases the area of absorption for moisture and nutrients, too.