by Leslie Moldenauer | | Body, Essential Oils
Chronic pain can feel all-consuming, whether it’s from a long-term injury, a chronic condition, or an autoimmune issue where pain is a significant symptom. Understanding the difference between chronic and acute pain is crucial, as they require different management approaches. Acute pain is short-term and typically resolves as your body heals. Chronic pain, on the other hand, lingers for months or years, often signaling an underlying issue.
Autoimmune conditions like rheumatoid arthritis or lupus add another layer of complexity, with pain resulting from systemic inflammation that the body can’t quickly resolve. Fortunately, there are ways to manage pain and inflammation holistically.
In this article, we’ll explore 3 ways to lessen inflammation and find relief today using essential oils, anti-inflammatory superfoods, and therapies that can offer relief without relying on over-the-counter (OTC) pills.
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Utilize Essential Oils to Ease Pain Perception
Chronic pain involves complex signaling between the nervous system and the brain. Essential oils can help disrupt or dull this communication, offering some relief. Here’s how:
Essential Oils for Pain Relief
Lavender Essential Oil
Lavender is one of the most well-known essential oils for its calming properties, but it also plays a significant role in pain management. Research shows that lavender can help reduce pain perception, making it an excellent option for chronic and acute discomfort. In a new study published by Cell Reports, lavender has been shown to have significant antinociception properties (Yang, Yumeng et al. 2024). Antinociception refers to inhibiting the detection of a painful stimulus by nociceptive (pain) neurons. Lavender essential oil works well in blends for headaches, muscle tension, and mild injuries. Lavender’s ability to relax the mind and body enhances its effectiveness in managing pain. To be clear, these findings are based on inhalation alone.
Copaiba Essential Oil
Copaiba is another powerful essential oil when it comes to pain relief. Its primary mechanism is targeting the body’s pain receptors, helping to reduce discomfort from inflammation or injury. Rich in beta-caryophyllene, copaiba is a natural analgesic and anti-inflammatory, making it especially useful for joint pain, muscle soreness, and nerve pain. Copaiba is also gentler on the skin than other essential oils, making it a versatile choice for topical use in pain relief blends. Copaiba is one of the main oils in my Orange Oasis magnesium lotion, a favorite of many to help provide relief and a restful night’s sleep.
Plai Essential Oil
Less commonly known but highly effective, plai essential oil has remarkable pain-relieving properties (Wisuitiprot et al, 2019). It’s part of the ginger family, but unlike ginger, plai is cooling rather than warming, making it an excellent choice for reducing inflammation and soothing sore muscles. Plai is particularly beneficial for joint pain, arthritis, and sports-related injuries. It has been traditionally used in Thai medicine for centuries to relieve aches and pains, and it’s a perfect addition to any pain-relief blend due to its fast-acting, cooling effects.
Tip: Always dilute essential oils in a carrier oil (such as jojoba, apricot, etc.) before applying topically.
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Fight Inflammation from the Inside Out with Superfoods
Inflammation plays a crucial role in chronic pain, especially for autoimmune conditions. Targeting inflammation can significantly reduce pain levels. Here are some superfoods and functional ingredients to include in your diet:
- Turmeric (with Black Pepper): Curcumin, the active compound in turmeric, is a potent anti-inflammatory. Black pepper contains piperine, which boosts curcumin absorption by 2,000%, making this combo a powerhouse for reducing pain and inflammation. Turmeric is not for everyone; research before adding it to your daily routine.
- Ginger: Ginger has been used for centuries for its anti-inflammatory effects. It inhibits the production of inflammatory molecules in the body, which can help with both acute and chronic pain.
- Functional Mushrooms: Mushrooms like reishi, lion’s mane, and chaga contain anti-inflammatory and immune-regulating compounds. These mushrooms can help reduce systemic inflammation and improve overall immune function. The combination of functional mushrooms, turmeric, and ginger is a powerful trifecta towards lowering inflammation, and it is in my Choco Mushroom Elixir.
- Omega-3 Fatty Acids: Fatty fish like salmon, flaxseeds, and walnuts contain omega-3s, which have been shown to lower inflammation, particularly in conditions like rheumatoid arthritis.
- Green Tea: Green tea is high in antioxidants, notably catechins. It helps reduce inflammation and has been linked to decreased pain in chronic conditions.
Tip: Incorporating these superfoods regularly can provide long-term benefits, but be patient—natural remedies work best when consistently applied.
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Avoid OTC Pills with Alternative Therapies
While OTC painkillers can offer temporary relief, chronic use can have unwanted side effects. Consider these holistic alternatives:
- Magnesium Lotion: Magnesium helps relax muscles, reduce cramps, and ease inflammation. Topical magnesium lotion allows for fast absorption through the skin, providing localized relief for sore muscles and joints. Find my blends here.
- Cupping Therapy: An ancient practice, cupping increases blood flow to affected areas, helping with muscle tension and pain. This technique is especially useful for back and shoulder pain.
- TENS Unit (Transcutaneous Electrical Nerve Stimulation): TENS therapy uses low-voltage electrical current to disrupt pain signals, providing short-term relief. It’s commonly used for arthritis, fibromyalgia, and back pain.
- Red Light Therapy: This therapy uses low-level wavelengths of red light to reduce inflammation and promote tissue repair. It’s particularly beneficial for joint pain and autoimmune-related inflammation.
- Yoga and Stretching: Gentle movement helps release tension in the body and prevent stiffness, which can contribute to chronic pain. Combined with mindfulness, yoga also lowers pain perception by calming the nervous system.
Tip: Experiment with different therapies to find the best combination for your body.
Conclusion
Chronic pain can feel overwhelming, but by addressing it holistically—through essential oils, anti-inflammatory foods, and alternative therapies—you can start to find relief. Whether you’re dealing with pain from a long-term injury or an autoimmune condition, making small lifestyle changes can have a big impact.
Remember, it’s about building a toolbox of pain management strategies that work for your unique body. You don’t have to rely solely on OTC medications—nature provides many solutions.
Wisuitiprot, V., Bumrungchaichana, W., Kaewtai, N., Rawangking, A., Saiphanit, S., Lasongmuang, K., Meekai, N., & Wisuitiprot, W. (2019). Effectiveness of a Plai Oil Prepared by Thai Traditional Medicine Process in the Treatment of Myofascial Pain Syndrome: A Randomized Placebo Controlled Trial. Journal of Health Science and Medical Research, 37(3), 207-215. doi:http://dx.doi.org/10.31584/jhsmr.201954
Yang, Yumeng et al. (2024). A Neural circuit for lavender-essential -oil-induced antinociception. Cell Reports Volume 43, Issue 10, 114800
My Top 20 Educational Essential Oil Blogs
by Leslie Moldenauer | | Essential Oils, Herbs
Navigating Hormonal Imbalances: A Holistic Approach to Perimenopause, Thyroid, and Adrenal Health
Perimenopause, thyroid dysfunction, and adrenal issues are interconnected conditions that can significantly impact overall health and well-being. This article explores the intricate relationships between these conditions and offers insights into holistic strategies for managing symptoms and promoting hormonal balance.
Understanding Perimenopause, Thyroid, and Adrenal Issues
Perimenopause marks the transitional period leading up to menopause, characterized by a decline in estrogen production. This hormonal shift can result in symptoms such as hot flashes, mood swings, and irregular periods. Concurrently, hypothyroidism, an underactive thyroid condition, can cause fatigue, weight gain, and hair loss. According to Patil (2023), approximately 5 out of 100 Americans aged 12 and older have hypothyroidism, though many cases are mild and go undiagnosed.
Adrenal dysfunction, often a consequence of prolonged stress, can lead to exhaustion, anxiety, and disrupted sleep patterns. The shared link among these conditions is hormonal imbalance and stress. Estrogen, thyroid hormones, and cortisol (the stress hormone produced by the adrenal glands) interact intricately, potentially leading to a cascade of symptoms and challenges.
Common Symptoms and Overlaps
Thyroid, adrenal, and hormonal issues often share overlapping symptoms, making diagnosis and treatment complex. Common symptoms include:
- Fatigue
- Weight gain or difficulty losing weight
- Mood swings and anxiety
- Irregular menstrual cycles
- Sleep disturbances
- Hair loss
- Dry skin
- Digestive issues
Identifying the root cause of these symptoms requires comprehensive testing and evaluation.
The Pituitary Gland and Its Role
The pituitary gland, known as the “master gland,” regulates various endocrine functions. Located at the brain’s base, it secretes hormones that control other glands throughout the body. A sluggish or congested pituitary gland can disrupt hormonal balance, leading to adrenal insufficiency, thyroid dysfunction, and reproductive issues.
Detoxifying the head region, where the pituitary gland resides, is crucial for restoring its function. Raw enzymes, which aid in detoxification, can help alleviate the burden on the pituitary gland and support hormonal regulation.
The HPA Axis (hypothalamic-pituitary-adrenal) Perimenopause Thyroid Adrenal Connection
The hypothalamic-pituitary-adrenal (HPA) axis is a critical feedback loop that regulates the body’s stress response and maintains hormonal balance. It begins in the hypothalamus, which releases corticotropin-releasing hormone (CRH) in response to stress. CRH signals the pituitary gland to release adrenocorticotropic hormone (ACTH), prompting the adrenal glands to produce cortisol. Once cortisol levels reach a threshold, they signal the hypothalamus and pituitary gland to inhibit further CRH and ACTH release, thus maintaining hormonal equilibrium (By et al., 2023).
Holistic Health Practices for Hormonal Balance
Detoxification: Focus on dietary detoxification by eliminating dairy, meat, and grains, and incorporating raw enzymes and a quality mushroom complex. Mental and emotional detoxification is also vital, removing external toxicities wherever possible and bringing in positive influences.
Herbal Support: Adaptogenic herbs like ashwagandha, rhodiola, and holy basil can modulate stress responses, support adrenal function, and promote hormonal balance. These can be incorporated into daily routines through teas or tinctures.
Nutritional Healing: Prioritize whole, nutrient-dense foods rich in vitamins, minerals, and antioxidants. Foods like fruits, non-starchy vegetables, and fermented foods support thyroid function and ease hormonal fluctuations.
Mind-Body Practices: Cultivate mindfulness through meditation, yoga, and deep breathing exercises to reduce stress levels and promote emotional well-being. Practices like the 4-7-8 breath can be particularly effective (Bulzoni, 2023).
Nourishing Recipes
Adaptogenic Smoothie Bowl: Blend a cup of organic mixed berries, a scoop of protein powder (optional), a tablespoon of almond butter, a teaspoon of ashwagandha powder, and a splash of coconut or flax milk until smooth. Top with hemp or chia seeds for a satisfying and hormone-balancing breakfast.
Thyroid-Boosting Quinoa Salad: Cook quinoa and let cool. Combine with diced cucumber, cherry tomatoes, chopped kale, cooked chickpeas, and dairy-free crumbled feta cheese. Dress with olive oil, lemon juice, minced garlic, and dried oregano.
Conclusion
Navigating the complexities of perimenopause, thyroid, and adrenal health requires a holistic approach. By focusing on detoxification, herbal support, nutritional healing, and mind-body practices, individuals can achieve greater overall well-being and hormonal balance.
References
- Bulzoni, S. (2023, March 21). Video: Breathing exercises: 4-7-8 breath. DrWeil.com. https://www.drweil.com/videos-features/videos/breathing-exercises-4-7-8-breath/
- By, Guy-Evans, O., on, U., & 26, O. (2023, October 26). Hypothalamic-pituitary-adrenal (HPA) axis. Simply Psychology. https://www.simplypsychology.org/hypothalamic-pituitary-adrenal-axis.html
- Patil, N. (2023, August 8). Hypothyroidism. StatPearls [Internet]. https://www.ncbi.nlm.nih.gov/books/NBK519536/
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Now, for those seeking additional support on their hormone-balancing journey, I’d like to introduce my own hormone balancing tincture. Crafted with care and infused with the power of nature, this tincture features a blend of red clover, hibiscus, red raspberry, and chaste tree—herbs known for their ability to support hormonal balance and ease symptoms associated with perimenopause and menopause. Please red further to see if this blend is right for you.
Article: https://www.mymenopausetransformation.com/hot-flashes-flushes/plant-phytoestrogens-should-you-have-them-for-your-menopause-symptoms
Article: https://www.livestrong.com/article/544564-hibiscus-tea-and-estrogen/
Article: https://www.bbcgoodfood.com/howto/guide/top-9-health-benefits-of-raspberry-leaf-tea
Article: https://www.healthline.com/nutrition/vitex
If you feel called to explore this natural approach to hormonal health, I invite you to visit my Shopify store to learn more and purchase your bottle of hormone-supportive tincture. May it serve as a gentle ally on your path to wellness.
Adaptogenic blends are easily available online. These blend(s) are among my recommendations. I have very strict guidelines on companies I purchase from and net amounts of an ingredient to avoid mega dosing (affiliate links).
Gentle thyroid support: https://amzn.to/4a0s8Kd
Gentle adrenal support: https://amzn.to/3QlBzgF
Here’s to honoring our bodies, embracing our journeys, and finding beauty in the ebb and flow of hormonal shifts. We are resilient, we are empowered, and we are worthy of vibrant health and well-being.
Blessings, Leslie
https://lifeholistically.com/crippling-exhaustion-not-so-uncommon-anymore/
by Leslie Moldenauer | | Body, Essential Oils, Uncategorized
Reclaiming balance and joy through nurturing the feminine essence is a transformative journey that many women embark on in today’s fast-paced world. In this exploration of the delicate interplay between feminine and masculine energies, we delve into the reasons behind widespread burnout and offer practical insights.
Discover actionable exercises, journaling prompts, and self-care practices to guide women back to their authentic selves. Learn how incorporating products like magnesium lotion can enhance this journey, providing a holistic approach to well-being and reclaiming the beauty of the feminine spirit.
Life Can be a Blur
In our fast-paced world, where the demands of daily life often leave us feeling drained and overwhelmed, the delicate balance between feminine and masculine energies can be easily disrupted as women wear many hats and take on all.the.things!
This is not about boys not crying or girls not playing in the dirt, both of which are BS.
Modern society often celebrates qualities associated with masculine energy, such as productivity, competition, and achievement, while undervaluing feminine energy’s nurturing, intuitive, and creative aspects. Consequently, many of us are caught up in a perpetual cycle of burnout as we strive to meet unrealistic expectations, neglecting our need for rest and self-care.
We all have both energies within us, and it is in that balance that we feel at peace. That balance does look different for everyone, as we are all unique and beautiful beings. For women, being out of balance with these energies may make you feel like things are out of your control, and externals constantly force you to prioritize work over your self-care.
Did that hit hard?
Are you guilty of saying to yourself..” After xyz, I will slow down?”
Do you feel responsible for others’ happiness or healing?
Have you tackled your to-do list/priorities with gusto (adrenaline) and then felt exhausted afterward, possibly feeling guilty for taking that rest? We are in an era perpetually ruled by the masculine. Do more, work harder, and fix the world’s (friends/family/coworkers) problems.
I am NOT saying women should not hold power or have leadership roles. We clearly can do anything we set our minds to. Embracing the essence of femininity involves integrating qualities such as receptivity, yielding, flow, and embracing cyclical patterns. It calls for a spirit of collaboration and the willingness to acknowledge and embrace the depths of the unknown.
When to ask for help. When to rest. When to surrender. Balance is only possible, and the result will eventually be some form of burnout.
This article explores the importance of reconnecting with feminine energy, particularly for women. It offers practical exercises, journaling prompts, and incorporating self-care products like magnesium lotion and herbal tinctures to foster a return to balance, joy, and wellbeing.
Nurturing the Feminine Essence
Mindful Exercises
Mindfulness is not an elusive state reserved for meditation experts; it is a practical and accessible skill anyone can cultivate. It involves intentionally directing our attention to the present and acknowledging thoughts and feelings without becoming overwhelmed. This practice encourages a non-reactive and compassionate stance towards ourselves and our world.
Try practicing a few activities that connect you with your body and emotions. Practices like yoga, dance, or mindful breathing can help you ground yourself in the present moment and tap into your feminine energy.
Start with Breath Awareness
Begin your mindfulness journey by focusing on your breath. Take a few moments each day to observe your breath without trying to change it. Pay attention to the sensations of each inhale and exhale, grounding yourself in the present moment. Feel the sensations in your body. Pick one and observe it—pain, tingling, tightness, etc.
Mindfulness shifts you out of your sympathetic nervous system—fight, flight, freeze—into your parasympathetic nervous system- rest and restore.
Embrace the Senses
Engage your senses by intentionally tuning in to the sights, sounds, smells, tastes, and textures around you. Whether savoring a meal, feeling the warmth of sunlight, or listening to the rustle of leaves, immersing yourself in sensory experiences fosters mindfulness. Practice this, then sit quietly and notice how you feel before returning to a task in your day.
Set Mindful Moments
Dedicate specific times during your day to engage in short mindfulness exercises. This could be as simple as a three-minute breathing exercise or a brief body scan. These intentional breaks create pockets of calm and clarity amid the busyness of daily life.
Nonjudgmental Awareness
Observe your thoughts without attaching judgment. Allow thoughts to come and go, acknowledging them without getting caught up in an evaluation cycle. Cultivating a nonjudgmental mindset fosters a sense of acceptance and presence, which is especially helpful during conversations with others.
Practice attentive listening during conversations. Instead of formulating responses in your mind, genuinely focus on the words spoken, the tone, and the emotions conveyed. This fosters genuine connection and enriches your interpersonal relationships.
Journaling for Self-Discovery
Create a sacred space for self-reflection through journaling. Explore your thoughts and emotions, unraveling the layers of your experiences. Use prompts like “What brings me joy?” or “What activities make me feel most connected to my authentic self?” to guide your reflections.
Rob Dial, aka The Mindset Mentor, has an excellent system for journaling if you are unsure where to begin (Not an affiliate). Follow this link for more https://www.dialedinjournal.com/training2
Embracing Joyful Pursuits
Identify activities that bring you genuine happiness and make time for them regularly. Whether reading, painting, gardening, or simply taking a leisurely walk, these moments of joy replenish your feminine energy and contribute to your overall wellbeing.
Try this prompt, which I have been doing yearly for nearly a decade: Write down what brings you joy! Take at least 20 minutes for this exercise. You will stall and hit walls where you think you cannot possibly think of anything else. Keep pushing through the entire 20 minutes. It may seem silly now, but I do this in hopes of seeing how I am doing in inserting as much joy into my life as possible. This may be a great barometer for you as well.
Connecting with Self-Care Products
Magnesium Lotion
Magnesium lotion is one example of a potent ally in fostering a connection with the parasympathetic nervous system, often called the “rest and digest” system.
Magnesium, a crucial mineral for overall wellbeing, promotes relaxation and tranquility. As this soothing lotion is absorbed through the skin, it facilitates the replenishment of magnesium levels, prompting a cascade of physiological responses that activate the parasympathetic nervous system. This activation triggers a state of calmness and balance, helping to alleviate stress, tension, and anxiety.
By incorporating magnesium lotion into your self-care routine, you nourish your skin and create a pathway to tap into the profound restorative capacities of your parasympathetic nervous system, allowing for a more serene and centered existence amidst life’s daily demands. Click through to learn more!
You can change the script!
Reclaiming the beauty of feminine energy is essential for personal wellbeing and breaking free from the burnout cycle. By incorporating mindful exercises and journaling, you can rediscover the joy and balance of embracing your authentic feminine essence.
Remember, the key lies in honoring and nurturing the unique qualities that make you a woman, allowing your light to shine brightly in a world that desperately needs the harmonious dance of feminine and masculine energies.
Be well, Leslie
The Lost Art of Breathing: Why Have we Forgotten?
Nutritional Approaches to Stress and Anxiety
by Leslie Moldenauer | | Body, Essential Oils
In the ever-evolving world of wellness, cannabinoids have taken center stage. CBD, with its fan-following for pain relief, has become the cool kid on the block. But have you heard about CBG? It’s like the unsung hero of the cannabinoid crew, quietly making waves in the realm of inflammation and pain relief. In this short piece, we’ll dive into the world of CBG for pain sufferers.
Unveiling CBG’s Benefits
CBD may have stolen the spotlight, but CBG (cannabigerol) is emerging as the rising star with its unique benefits. While CBD primarily interacts with the endocannabinoid system, CBG takes a different route. It influences the CB1 and CB2 receptors, known for their roles in pain perception and inflammation regulation (Turcotte et al., 2016).
CBG vs. CBD: The Showdown
Let’s set the stage for a friendly face-off between CBG and CBD in the arena of pain relief. CBD, known for its versatility, has been a go-to for many seeking a natural remedy. However, CBG is stepping up, offering potentially more potent anti-inflammatory and analgesic effects. Think of it as CBD’s cool cousin with a knack for turning down the volume on pain.
The Entourage Effect
Now, don’t get us wrong – CBD is fantastic. But here’s where CBG adds its flair to the mix. When combined with CBD and other cannabinoids, CBG contributes to what’s known as the entourage effect, much like we often talk about with the synergy of both essential oils and herbs. This synergistic collaboration enhances the overall therapeutic impact, making the combination greater than the sum of its parts. It’s like a cannabinoid dream team working together to fight pain and inflammation.
CBG: The Underdog in Research
While CBD has been in the limelight for a while, CBG is still the underdog regarding research. However, preliminary studies on CBG are promising. Research suggests that CBG may be a powerful ally in managing conditions like chronic pain, inflammation-related disorders, and even neurodegenerative diseases.
You can read more here https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8467477/ and here https://www.verywellmind.com/cannabigerol-cbg-uses-and-benefits-5085266
A Breath of Fresh Air for Chronic Pain Sufferers
For those grappling with chronic pain, CBG could be a breath of fresh air. Its potential anti-inflammatory properties make it a compelling option for arthritis and muscle spasms. Imagine saying goodbye to the daily struggles and welcoming relief from the clutches of persistent pain – that’s the promise CBG brings to the table.
CBG: The Gentle Giant
What sets CBG apart is its gentle nature. Some users report that CBG doesn’t induce the same sedative effects as certain pain medications or even CBD. It’s like the gentle giant of the cannabinoid family – providing relief without the unwanted side effects that often accompany traditional pain management solutions.
As CBD continues to dominate the wellness scene, CBG is quietly but confidently stepping into the spotlight. While more research is needed to understand its potential fully, early signs suggest that CBG could be a game-changer in pain relief. So, if you’ve been on the CBD train and are open to trying the next big thing, give CBG a friendly nod – your body might thank you for it. Here’s to exploring the uncharted territories of cannabinoids and finding the relief you deserve!
References
Kogan, N. M., Lavi, Y., Topping, L. M., Williams, Richard. O., McCann, F. E., Yekhtin, Z., Feldmann, M., Gallily, R., & Mechoulam, R. (2021). Novel CBG derivatives can reduce inflammation, pain and obesity. Molecules, 26(18), 5601. https://doi.org/10.3390/molecules26185601
Ohwovoriole, T. (2023, June 12). What is Cannabigerol (CBG)?. Verywell Mind. https://www.verywellmind.com/cannabigerol-cbg-uses-and-benefits-5085266
Turcotte, C., Blanchet, M.-R., Laviolette, M., & Flamand, N. (2016). The CB2 receptor and its role as a regulator of inflammation. Cellular and Molecular Life Sciences, 73(23), 4449–4470. https://doi.org/10.1007/s00018-016-2300-4
Learning How our Body Reacts to Chronic Stress
by Leslie Moldenauer | | Essential Oils, Food, Herbs
Step into the enchanting realm of rosemary, where fragrance meets functionality. As a seasoned holistic health practitioner, I am eager to unravel the secrets of this herb that transcends culinary delight, offering a wealth of beauty and health benefits. Join me on this aromatic journey as we explore rosemary’s beauty and health benefits, its profound impact on skin health, and its memory enhancement abilities.
Rosemary in the Kitchen
Adding rosemary to your kitchen dishes enhances flavor and is rich in nutrients, bringing various health benefits. Here are some of the health advantages of incorporating rosemary into your culinary creations:
Antioxidant Powerhouse:
Rosemary is rich in antioxidants, such as rosmarinic acid and carnosic acid, which help neutralize free radicals in the body (Nieto et al., 2018). This antioxidant activity may contribute to overall health and well-being.
Anti-Inflammatory Properties:
The anti-inflammatory compounds in rosemary, including rosmarinic acid and polyphenols, may help reduce inflammation in the body. Chronic inflammation is linked to various health issues, so incorporating anti-inflammatory herbs like rosemary can be beneficial.
Digestive Aid:
Rosemary has traditionally been used to support digestion. It may help alleviate indigestion and bloating by promoting the production of digestive enzymes, making it a valuable addition to meals (Johnson, 2021).
Flavor Enhancement:
Finally, rosemary adds a delightful flavor to dishes. Using herbs like rosemary allows you to reduce the need for excessive salt or unhealthy fats, making your meals not only tastier but also more health-conscious.
Remember, moderation is vital, as culinary herbs are typically used in small quantities. Whether sprinkled on roasted vegetables, infused into oils, or used to season meats, the addition of rosemary can enhance both the taste and health profile of your dishes.
Recipe: Rosemary Infused Lemon Roast Chicken
Ingredients:
One whole chicken (organic is always my choice)
Two lemons
Fresh rosemary sprigs
Olive oil
Salt and pepper to taste
Instructions:
Preheat your oven to 375°F (190°C). Rub the chicken with olive oil, salt, and pepper.
Stuff the cavity with lemon slices and fresh rosemary sprigs.
Place the chicken in a roasting pan and roast until golden brown and fully cooked.
Garnish with more fresh rosemary before serving.
Rosemary as a Herbal Remedy
Skin Soothing Elixir:
Beyond the kitchen, rosemary boasts skin-nurturing properties. Its essential oil, extracted from the leaves, is a beauty elixir known for its antimicrobial and antioxidant benefits. It can revitalize the skin, reduce inflammation, and even promote hair growth (MelanieStOurs, 2020).
DIY Herbal Hair Rinse
Ingredients:
Two tablespoons dried rosemary leaves
Two cups water
One tablespoon of apple cider vinegar
Instructions:
Boil the rosemary leaves in water for 10 minutes.
Let the mixture cool, then strain out the leaves.
Add apple cider vinegar to the rosemary-infused water.
After shampooing, use it as a final rinse to promote shine and scalp health.
We all know that herbs contain vitamins, minerals, antioxidants, phytonutrients, protein, and much more. They are powerhouses for our health, can be used for many things that ail us, and are powerful tools to restore homeostasis. Herbal medicines are just one type of dietary supplement. They are sold as tablets, capsules, powders, teas, extracts, and fresh or dried plants. Essential oils, however, contain no nutrition and, therefore, cannot be considered supplements. Read more about this here.
Rosemary Essential Oil
Memory-Boosting Marvel:
Rosemary essential oil, derived from the leaves of the rosemary plant through steam distillation, is a versatile and aromatic oil with a range of potential health benefits. Here are some of the notable benefits associated with rosemary essential oil:
Hair Growth and Scalp Health:
In addition to the plant material, the essential oil stimulates hair growth and improves overall scalp health. It may enhance circulation to the scalp, promote hair follicle strength, and prevent premature hair loss. Mixing a few drops of rosemary oil with a carrier oil and massaging it into the scalp can be an invigorating treatment for hair care. Some add it to their shampoo, which also works as well, but I would add the desired amount of shampoo and essential oil into a small container and mix well before use rather than store the oil in your shampoo bottle long term due to the plastics in the bottle and chemistry of the mixture.
Memory Enhancement and Cognitive Function:
The aroma of rosemary essential oil has been linked to cognitive benefits. Inhaling the scent of rosemary may improve memory retention, alertness, and overall cognitive performance (Hussain et al., 2022). Diffusing rosemary oil in your workspace or using it in aromatherapy may help create a mentally stimulating environment.
Respiratory Aid and Decongestant:
Rosemary oil has natural anti-inflammatory and antimicrobial properties that can benefit respiratory health. Inhaling the vapor of rosemary oil may help alleviate respiratory issues, including congestion, colds, and allergies. You can add a few drops to a bowl of hot water or use it in a steam inhalation.
Pain Relief and Muscle Relaxation:
Rosemary oil applied topically may provide relief from muscle pain and tension. Its analgesic properties can help alleviate discomfort and improve circulation when massaged onto sore muscles or joints.
It’s important to note that while rosemary essential oil offers potential benefits, individual responses can vary. Always perform a patch test before applying essential oils to the skin and consult with a healthcare professional, especially for pregnant individuals, nursing mothers, or those with existing health conditions. Moderation and proper dilution are critical when using essential oils for health purposes.
Memory-Enhancing Diffuser Blend
Ingredients:
Three drops of rosemary essential oil
Two drops of peppermint essential oil
Two drops of lemon essential oil
Instructions:
Mix the essential oils in a small bottle.
Add a few drops to your diffuser and let the aroma envelop your space.
Looking to buy the oil? I recommend Stillpoint Aromatics. Be sure to tell Joy I sent you!
In the enchanting world of herbs, rosemary is a versatile and beneficial ally. Whether gracing your culinary creations, pampering your skin, or boosting your cognitive prowess, rosemary is a fragrant reminder that nature provides sustenance and holistic well-being. So, embrace rosemary’s beauty and health benefits—let it be your aromatic accomplice on the journey to vibrant living!
References
Hussain, S. M., Syeda, A. F., Alshammari, M., Alnasser, S., Alenzi, N. D., Alanazi, S. T., & Nandakumar, K. (2022). Cognition enhancing effect of rosemary (rosmarinus officinalis L.) in lab animal studies: A systematic review and meta-analysis. Brazilian Journal of Medical and Biological Research, 55. https://doi.org/10.1590/1414-431x2021e11593
MelanieStOurs. (2020, February 7). Rosemary’s benefits for skin & hair care + how to use it at home. mindbodygreen RSS. https://www.mindbodygreen.com/articles/rosemary-oil-for-hair-loss-skin-care-and-diy-recipes
Nieto, G., Ros, G., & Castillo, J. (2018). Antioxidant and antimicrobial properties of Rosemary (Rosmarinus officinalis, L.): A Review. Medicines, 5(3), 98. https://doi.org/10.3390/medicines5030098
Veenstra JP, Johnson JJ. Rosemary (Salvia rosmarinus): Health-promoting benefits and food preservative properties. Int J Nutr. 2021;6(4):1-10. Epub 2021 Jun 24. PMID: 34651071; PMCID: PMC8513767.
Please note that I am not a medical practitioner. The content of this website is provided for general informational purposes only and is not intended as, nor should it be considered a substitute for, professional medical advice. Do not use the information on this website for diagnosing or treating any medical or health condition. If you have or suspect a medical problem, promptly contact your professional healthcare provider. By using this website, you assume full responsibility and liability for your actions.
https://lifeholistically.com/astragalus-root-immune-system-support-respiratory-ailments/
by Leslie Moldenauer | | Essential Oils, Food, Uncategorized
The term “superfood” is not a scientifically defined category, and its use can be somewhat subjective. The ‘foods’ I have decided to include here as superfoods are due to the broad range of nutrients and the fact that they are not consumed daily by many. I advocate for adding goodness to the daily diet that is not in pill form whenever possible. For that reason, I have chosen the top five superfoods that you should try today!
1. Spirulina: This blue-green algae is rich in protein, vitamins, and minerals. It’s known for boosting the immune system, improving gut health, and providing a clean energy boost.
Protein: Spirulina is a fantastic source of plant-based protein, making it an ideal addition for vegetarians and vegans. One tbsp of spirulina offers 4g of protein (Denise Mann, 2023).
Nutrients: Spirulina is known for its immune-boosting properties, thanks to its high concentration of vitamins like B6 and B12, iron, and magnesium.
Detoxifying: Additionally, spirulina is a potent detoxifier, aiding in removing heavy metals from the body (Bhattacharya, 2020).
Not all brands of spirulina are equal, and some can contain heavy metals, which spirulina should be removing from the body, not adding to the burden. I recommend trying the Nutrex Hawaii brand (Not an affiliate).
Here’s a simple and delicious way to incorporate spirulina into your diet:
Spirulina Smoothie Bowl
Ingredients:
1 cup of frozen berries
1/2 cup of spinach leaves
½ ripe avocado
1/2 cup of unsweetened hemp milk (other nut milk is ok too)
One teaspoon of spirulina powder
Toppings: sliced fresh fruit, granola, chia seeds, and a drizzle of honey (optional)
Instructions:
In a blender, combine the frozen berries, spinach leaves, avocado, hemp milk, and spirulina powder.
Blend until smooth and creamy, adjusting the milk quantity to achieve your desired consistency.
Pour the spirulina smoothie into a bowl.
Add your favorite toppings, such as sliced fresh fruit, granola, chia seeds, and a drizzle of honey for extra flavor.
Enjoy your vibrant and nutritious spirulina smoothie bowl, packed with essential nutrients and energy-boosting goodness!
2. Moringa: Moringa is often regarded as a superfood due to its exceptional nutritional content and health benefits. Here’s why it’s considered a nutritional powerhouse:
Rich in Nutrients: Moringa leaves are packed with essential vitamins and minerals. They contain high levels of vitamin C, vitamin A, vitamin E, calcium, potassium, and iron, making them a great source of key nutrients for overall health (Michael Greger M.D. FACLM, 2012).
Antioxidant Properties: Moringa is loaded with antioxidants, such as quercetin, chlorogenic acid, and beta-carotene. Generally speaking, antioxidants help combat oxidative stress and protect the body’s cells from damage.
Anti-Inflammatory: It has anti-inflammatory properties, which can help reduce inflammation in the body, which is the beginning of many chronic issues.
Blood Sugar Regulation: Some studies suggest that Moringa may help regulate blood sugar levels, which can be particularly valuable for individuals with diabetes (Phimarn et al., 2021).
The most common method of consuming Moringa is in powder form in smoothies, soups, or even sprinkled on salads. Start with a small amount and gradually increase your intake to suit your taste.
You can also drink it in tea form. It does not have an overwhelming taste but is subtle and mildly earthy. You can blend in with other herbs, such as lemon balm or peppermint, if you do not like the taste.
Remember to consult with a healthcare professional before adding significant amounts of Moringa to your diet, especially if you have any underlying health conditions or are pregnant, as there can be potential interactions or contraindications.
3. Bee Pollen: Bee pollen is often referred to as a “superfood” because it is packed with a wide range of nutrients and compounds that can provide various health benefits.
Nutrient-rich: Bee pollen is composed of flower pollen collected by bees and mixed with their saliva and nectar. It contains a wide array of essential nutrients, including vitamins such as B vitamins (great for stress) and vitamin C (great for immune health), minerals (like potassium, calcium, and iron), amino acids, and antioxidants. These nutrients can contribute to overall health and well-being.
Protein source: Bee pollen is a good source of high-quality protein, making it a valuable addition to the diet, especially for vegetarians and vegans.
Antioxidants: Bee pollen contains a variety of antioxidants, such as flavonoids, carotenoids, and polyphenols, which can help protect the body from oxidative stress and reduce the risk of chronic diseases. WebMD has some great information here for further reading.
Allergen desensitization: Some people consume bee pollen as a natural remedy for allergies (local honey is a great choice for this purpose). The idea is that regular exposure to small amounts of local pollen can help the body build tolerance and reduce allergy symptoms. This advice does NOT apply to severe allergies.
Bee pollen is not suitable for everyone. Some people may be allergic to bee pollen or experience adverse reactions. Start small to see how your body reacts. Always purchase from reputable sources
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4. Mushrooms: There are many varieties worth noting in the top five superfoods that you should try today! I will raise my hand here and say that my whole life, I have despised the squeak of a mushroom in my mouth and have avoided them at all costs. As an adult, I still would rather not eat them on my plate, but I consume them in tinctures, enzymatic formulas, and pills. If you are interested in the nutrient and health value of a mushroom and its mycelia, read my blog here for further details on why mushrooms made my top five list of superfoods that you should try today.
5. Acerola Cherry: The most important nutrient that acerola cherry offers us is Vitamin C. Acerola cherries are one of the richest natural sources of vitamin C, which is essential for a healthy immune system, skin health, and overall well-being. Vitamin C is a powerhouse antioxidant, helping to protect cells from damage caused by free radicals.
Immune Support: The high vitamin C content in acerola cherries can help boost your immune system, making the body stronger to fight infections and illnesses (Mezadri et al., 2008). Reach for acerola cherry or other NON-GMO forms of vitamin C to assist when you are feeling under the weather to keep expectoration strong and healthy, potentially avoiding mucous from settling in the lungs.
Anti-Inflammatory Effects: The vitamin C content in acerola cherry makes it inherently anti-inflammatory. Here is more information on the anti-inflammatory benefits of vitamin C. The anti-inflammatory effects benefit nearly every system structure of the body.
While these superfoods may be less well-known, they offer unique health benefits and can be incorporated into a balanced and varied diet to enhance overall wellness. Always consult with a healthcare professional before making significant dietary changes. These top five superfoods are a great addition to the daily wellness routine.
References
Bhattacharya, S. (2020). The role of Spirulina (arthrospira) in the mitigation of heavy-metal toxicity: An appraisal. Journal of Environmental Pathology, Toxicology and Oncology, 39(2), 149–157. https://doi.org/10.1615/jenvironpatholtoxicoloncol.2020034375
Denise Mann, M. (2023, May 17). What you should know about spirulina benefits, nutrition, and more. The Healthy. https://www.thehealthy.com/nutrition/spirulina-benefits/
Mezadri, T., Villaño, D., Fernández-Pachón, M. S., García-Parrilla, M. C., & Troncoso, A. M. (2008). Antioxidant compounds and antioxidant activity in acerola (Malpighia emarginata DC.) fruits and derivatives. Journal of Food Composition and Analysis, 21(4), 282–290. https://doi.org/10.1016/j.jfca.2008.02.002
Michael Greger M.D. FACLM (2012, November 8). What are Moringa’s nutrition facts, benefits & side effects? NutritionFacts.org. https://nutritionfacts.org/questions/the-health-benefits-of-moringa/
Phimarn, W., Sungthong, B., & Wichaiyo, K. (2021). Efficacy and safety on moringa oleifera on blood glucose and lipid profile: A meta-analysis. Pharmacognosy Magazine, 17(74), 373. https://doi.org/10.4103/pm.pm_49_20
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