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Okay, I'm a vegetarian, a tree hugger (quite literally ^_^) and I like to keep things natural when I can when it comes to health. As hard as it can be in today's pill-fueled society, there is a lot of things out there that can replace certain medications. I found this in the April 2007 issue of Vegetarian Times.
Healthy Herbs, Foods & Spices
By Neal Barnard, MD
Herbs & Extracts
Ginseng – Extracts of this root have a mild stimulant effect that fights fatigue and improves memory. In 2004, English researchers found that 200mg (a typical daily dose) improved performance on standardized memory tests.
Feverfew – The leaves of this wild plant can help prevent migraines. According to a 2005 German study, feverfew extract (6.25mg, three times a day) cut the frequency of migraines by 40%.
Elderberry – Black elderberry extract appears to shorten bouts of the flu. In 2000, researchers in Norway gave the extract to 60 flu patients and found that it reduced flu symptoms by an average of four days. The beneficial dosage was 15ml, four times a day for five days.
St. John’s Wort - For some people, this plant extract effectively reduces mild depression symptoms, acting much like the antidepressants Prozac or Zoloft. St. John’s wort can interact with some medications, so be sure to tell your physician if you take it. A typical regimen is 300mg, three times a day.
Valerian – This root extract is an effective sleep aid. A review from the University of California, San Francisco, published in the American Journal of Medicine in 2006, showed that valerian improves sleep without the “hangover effect” common to many sleep medications. Try 300mg to 600mg of the extract once a day, 30 minutes to 2 hours before bedtime.
Foods & Nutrients
Starches – Foods that are starchy or sugary, without much protein (white bread or fruit juice, for example), if eaten late in the day, trigger a cascade of effects in the body that can help you sleep. Here’s how they work: As starch or sugar is digested, it produces glucose, a natural sugar that, in turn, triggers the release of insulin, the hormone that removes glucose from the bloodstream. In the process, insulin also removes the amino acids in the bloodstream – except for one, tryptophan. Tryptophan then passes into the brain to produce serotonin, which helps you sleep.
Oats – The cholesterol-reducing effects of oats is well known, but these whole grains are especially powerful in combination with other foods that have similar properties. In 2005, University of Toronto researchers showed that a vegetarian diet that included oats, soy protein, almonds and plant-sterol margarines can cut cholesterol nearly as much as cholesterol-lowering drugs. The more of these foods you eat, the more your cholesterol will lower. Aim for one bowl of oatmeal in the morning, add some tofu to your lunch and snack on almonds in the afternoon.
Cranberries – You’ve probably heard that cranberry juice prevents urinary infections, and, in fact, it’s true (cranberries keep bacteria from sticking to the urinary tract). One cup of ordinary cranberry juice daily – including the sweetened varieties – cuts infection rates by about half.
Fiber – Instead of chemical laxatives, take advantage of the natural fiber in beans, vegetables, fruits, and whole grains. Evidence suggests that high-fiber foods reduce the risk of a variety of illnesses from cancer to varicose veins. Aim for 26g of fiber daily.
Flavorings
Garlic – A 2005 review in American Family Physician concluded that eating 1 to 2 garlic cloves per day reduces cholesterol by roughly 5%. It also helps lower blood pressure a few points. (When I feel a cold coming on, I eat one clove of garlic chopped up with a glass of water before bed for a few nights)
Cinnamon – A versatile spice, cinnamon also helps control blood sugar levels for diabetics. In studies in 2003 and 2006, cinnamon (approximately ½ tsp. per day) reduced blood sugar by 10 to 20%. Try adding small amounts, about ¼ tsp., to each meal.
Ginger – If you’re heading out on a cruise, ginger can prevent motion sickness. In 2003, University of Michigan researchers showed that ½ tsp. of ginger powder daily is all you need to prevent nausea. You can also take ginger in capsules of 500mg, which may be easiest when traveling. Take a capsule about 30 minutes before your trip begins, and every four hours thereafter. Although low levels of ginger appear safe for easing nausea in pregnant women, they should discuss any herbal remedies with their physicians.
 LilKitty115 · Wed Mar 28, 2007 @ 03:06pm · 0 Comments |
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Let's see how this goes... I don't have huge plans for my journal other than I place I can share information that I find that may interest others as well. This could include anything from nutrition to plants to video games and everything in between. I suppose if there's something you're interested in, just comment or PM me and I'll see what I can find ^_^
What not to expect: rants and personal life stories (except maybe a couple anecdotes here and there ^_^)
Thanks for reading 4laugh
LilKitty115 · Wed Mar 28, 2007 @ 02:57pm · 0 Comments |
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