Glycemic - Dherbs - The Best All Natural Herbal Remedies & Products https://www.dherbs.com/tag/glycemic/ Buy the best herbal supplements, natural remedies, and herbal remedies from Dherbs. We're the #1 alternative medicine store online. ✓ Visit and shop now! Wed, 24 Apr 2024 00:20:12 +0000 en-US hourly 1 6 Things You Can Do To Lower Cortisol Levels https://www.dherbs.com/articles/6-things-you-can-do-to-lower-cortisol-levels/ Wed, 24 Apr 2024 09:35:00 +0000 https://www.dherbs.com/?p=170318

Need help managing stress? Take steps to keep cortisol levels in check and you’ll improve your mental and physical health.

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Cortisol, not cholesterol, is a stress hormone that the body produces naturally. It plays a role in your overall health and well-being, but chronically high cortisol levels can worsen health issues, including diabetes, cardiovascular disease, and mental health disorders. By taking steps to manage your cortisol levels, you will not only improve your overall health, but also keep your stress in check. 

What Is Cortisol?

The body produces cortisol in response to stress. Although it can have a negative connotation, especially when you see more than 80,000 TikTok posts under #cortisol, cortisol is integral for several bodily functions. In a healthy body, for example, one of cortisol’s tasks is to help regulate inflammation. When the body comes in contact with a virus or bacteria, cortisol helps to fight those germs to keep you from getting sick. 

The body produces cortisol to help it respond more efficiently to potential dangers or stressful situations. You need it to kick into the body’s fight-or-flight response, just in case you have to outrun a bear, for example. If your body is in a constant fight-or-flight state, though, the immune system is less sensitive and less receptive to cortisol’s anti-inflammatory abilities. That can lead to chronic inflammation, which is linked to numerous diseases, including obesity, heart disease, and type 2 diabetes. If you want to avoid these things and keep cortisol levels down, continue reading. 

Get Moving

Need to bring those stress levels down? Incorporating more physical activity, such as walking, jogging, yoga, yoga, CrossFit, or Pilates, into your day can help you lower cortisol levels. Find whatever you love to do and do it! Some people like to cycle, while others prefer the fun environment of a Zumba class. One study monitored a group of healthy young-adult men and found that higher intensity exercise mitigated cortisol reactivity, reducing stress when exposed to a physical stressor.

Get Some Sleep

After you get moving, you need to go to bed…and that’s an order! Kidding aside, sleep deprivation can elevate cortisol levels, making it difficult to perform a stressful task. Some data suggests that sleep loss is associated with elevated cortisol levels even on the second day after a poor night’s sleep. Ideally, adults should get between seven to nine hours of sleep per night for optimal recovery. 

Try Meditation

If you want to reduce cortisol levels, meditation may be an excellent technique. According to some studies, a consistent meditation habit can increase your tolerance to anxiety, uncertainty, and unexpected things. Mindfulness meditation has proven to be an effective tool for lowering cortisol levels, based on existing research. People who are highly susceptible to stress, such as people with mental disorders or somatic illnesses, benefit most from mindfulness meditation.

Tap Into Your Community

What does it mean to tap into your community? Human connection is more important than you realize, especially if you find yourself in a place where you value others and they value you. Time and again, research shows that connecting with people can help reduce cortisol. One study monitored people who had to engage in public speaking. The participants who had loved ones nearby had lower levels of cortisol prior to delivering the speech compared to those who did not have support. 

Write It Down

Most people hold their emotions inside and never let them out, which is a very unhealthy habit. Releasing those emotions can be quite cathartic, lifting a heavy, emotional weight off your shoulders. One study found that people who wrote about their past failures before experiencing a new stressor had lower cortisol levels than those who did not write their past failures down. 

Focus On Healthier Foods

High stress levels can negatively impact your food choices. If you are stressed, you probably reach for chips or something salty and ultra-processed out of pure instinct. Choosing single-ingredient, whole foods can benefit both your metabolism and your digestive system. One study looked at cortisol levels and the glycemic index of the way fast foods elevate blood sugar. The researchers noted a link between a high glycemic index diet and higher cortisol levels. Other research found that eating high-calorie foods immediately increased cortisol.

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Green Peas: The High-Fiber, Protein Superstar You Need https://www.dherbs.com/articles/green-peas-the-high-fiber-protein-superstar-you-need/ Sat, 27 Jan 2024 09:13:00 +0000 https://www.dherbs.com/?p=168833

Didn’t your mother always tell you to eat your peas? She must have known that they are fiber superstars and exhibit many health benefits.

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No, this article is not a joke. Those little tiny green peas that you see in the freezer section of grocery stores are nutrient powerhouses. They are rich in protein, lots of fiber, and exhibit impressive antioxidant activity. They also offer lots of micronutrients, including vitamins C and K and manganese. Besides their impressive nutritional profile, green peas are very versatile and deserve to be a staple food in your diet. 

What Are Green Peas?

Green peas are technically the seeds of the pod fruit and considered a fruit, not a vegetable. The reason for this is because they have seeds and develop from the ovary of the pea flower. These pods contain several small peas, either yellow or green in color, and (despite their fruit classification) are popularly used as vegetables in culinary applications. Different pea varieties offer different flavor profiles and can be enjoyed raw, cooked, or added to soups, stir-fries, and even desserts.

Peas have a rich history of culinary use, being a staple food in Chinese, Indian, Mediterranean, and British cuisines. In fact, archaeologists found evidence of wild pea consumption dating all the way back to 9750 B.C. Different civilizations consumed peas throughout the course of history, but were they aware of their nutritional benefits? Even if they weren’t, you can be by reading about the following health benefits of green peas.

Rich In Protein

Protein makes up the foundation of your skin, muscles, bones, and hair, but it plays a role in overall health. The body uses protein to build and repair tissues as well as synthesize enzymes and hormones. A protein deficiency can impair immune function, stunt growth, and decrease energy levels. Green peas are naturally rich in pea protein, with a cup of peas providing 8.6 grams. That makes green peas on par with other plant-based proteins, including quinoa, hemp seeds, and nutritional yeast. 

Support Healthy Digestion

In addition to the impressive protein content, green peas boast 8.8 grams of fiber per cup, which fulfills 35% of the recommended daily intake (RDI) of fiber. Studies suggest that incorporating more fiber-rich foods into your diet benefits several aspects of your health, especially digestion. Fiber passes through the digestive tract undigested, which adds bulk to stool to increase stool frequency. Some research indicates that fiber may benefit digestive conditions, including stomach ulcers, diverticulitis, and gastroesophageal reflux disease (GERD).

May Protect Against Cancer

Green peas contain a lot of antioxidant compounds, which work to fight free radicals. They also help to relieve inflammation and reduce oxidative damage to cells. In some in vitro studies, some antioxidants in green peas have exhibited anti-cancer properties. Saponins are a type of antioxidant compound found in green peas, and they may inhibit tumor growth. According to a 2009 review from Canada, saponins in green peas and other legumes may have therapeutic effects against some types of cancer. Another review of in vitro studies found that saponins were able to prevent the growth and spread of cancer cells. That said, more research is necessary to confirm the promising anti-cancer activity of green peas. 

Support Blood Sugar Control

The fiber and protein in green peas may help regulate blood sugar levels. In turn, these efforts may prevent symptoms like fatigue, increased headaches, and frequent urination (more common among diabetics). Fiber slows the absorption of sugar into the bloodstream, which helps maintain steady blood sugar levels. Increasing protein intake has also been associated with lower blood sugar levels in people with diabetes. Not only that, but green peas have a low glycemic index. One review found that eating lots of foods with a low glycemic index, such as peas, can help lower the risk of diabetes.

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7 Different Fruits That Are Low In Sugar https://www.dherbs.com/articles/7-different-fruits-that-are-low-in-sugar/ Tue, 08 Aug 2023 09:35:00 +0000 https://www.dherbs.com/?p=162193

There is a lot of confusion between fruits and their natural sugars. These fruits, however, are low in sugar, but high in nutrients.

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If you follow a low-carbohydrate diet or try to keep sugar intake to a minimum, you may be wary of fruit. Some people are of the mind that fruit is the enemy because of sugar content, while others believe that the natural sugars in fruit are perfectly fine. Although the sugars in fruit are natural, they can still affect blood sugar. This really depends on what you eat these fruits with and whether or not you have diabetes. 

Do you count carbs or do you simply pay closer attention to the glycemic load or glycemic index of the foods you eat? When you know which fruits are lower in sugar, however, you can help make choices that fit your dietary needs. Certain fruits are categorized as “low-sugar” because you can enjoy a larger portion for a smaller amount of carbohydrates and sugar. Most fruits also contain beneficial antioxidants, vitamins, minerals, and fiber, but if you are monitoring your sugar intake, focus on the following seven low-sugar fruits

Lemons

We know that most people are not biting into lemons to snack on, but lemons are great low-sugar fruits. One lemon contains about 2.1 grams (g) of sugar and 2.4 g of fiber. You can squeeze the juice from a lemon into water or into an herbal tea. You can also mix fresh lemon juice with olive oil to make a zesty salad dressing. 

Cranberries

You don’t really have access to fresh cranberries until the fall, and even during the fall you have a limited window to purchase them. With just 4 g of sugar per cup, cranberries are an excellent low-sugar fruit to enjoy. Not to mention, cranberries are excellent sources of antioxidants and phytonutrients, both of which help limit the damage caused by free radicals. According to several studies, cranberries may decrease the risk of urinary tract infections by about one-third in people at increased risk for infection. 

Berries

There are several berries to choose from, but the main low-sugar options are strawberries, raspberries, and blackberries. In a one cup serving, raspberries contain 5 g of sugar, blackberries contain 7 g of sugar, and strawberries 7 g of sugar. Blueberries have a higher sugar content, exhibiting 15 g of sugar per cup. That said, eating a moderate amount of blueberries can be beneficial, as they are rich in antioxidants and brain-boosting chemicals. All berries are rich in vitamins, polyphenols, and fiber, and they have a low glycemic index. In fact, berries have proven to significantly lower A1C levels in people with type 2 diabetes. 

Watermelon

Watermelon is both sweet and delicious, but it is surprisingly low in sugar. One cup of watermelon contains 45 calories and 9 g of sugar. Although watermelon has a high glycemic index rating, it contains few carbs and is 92% water, which gives it a low glycemic load. Glycemic load essentially considers the glycemic index of a certain food and the amount of carbs per serving. This gives you a more accurate picture of the food’s impact on blood sugar than glycemic index alone. 

Kiwis

Containing 7 g of sugar per fruit, kiwi ranks relatively low on the glycemic index scale. Not only is a kiwi a great source of fiber, but one fruit also provides 62% of the recommended daily intake (RDI) of vitamin C. A single kiwi contains about 48 calories and 2.3 g of fiber. Eat kiwis fresh, in smoothies, or in salads. If you want to keep them from spoiling, store them in the fridge. 

Apricots

If you want to snack on some low-sugar fruits, opt for apricots because two small fruits contain a total of 6 g of sugar. This pair of apricots will deliver 34 calories and 1.4 g of fiber. They are readily available during summer, which is when you can get the freshest varieties. Apricots are naturally rich in antioxidants called flavonoids, especially quercetin, catechins, and chlorogenic acids. These compounds help combat oxidative stress and can reduce inflammatory markers.

Avocados

Yes, avocados fall under the fruit umbrella. Not only are they rich in heart-healthy fats, but they also provide essential vitamins, minerals, and fiber. A single avocado provides 9 g of fiber and less than a half a gram of sugar. A recent study monitored participants who consumed avocado daily for a total of 12 weeks. At the end of the study, the participants showed improved blood sugar control, cardiometabolic risk factors, and insulin resistance. Avocados may even help improve heart health by lowering bad cholesterol levels.

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4 Reasons The Glycemic Index Is Outdated https://www.dherbs.com/articles/4-reasons-the-glycemic-index-is-outdated/ Thu, 09 Mar 2023 09:16:00 +0000 https://www.dherbs.com/?p=154572

If you live with diabetes and need to watch your sugar intake, focusing on the glycemic index of foods may not be the best method.

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Over the past half-century, type 2 diabetes cases in the United States have steadily increased. According to historical evidence, just 1% of American adults had the disease in 1958. By 2020, that number increased to 13%, which accounts for about 34 million people. It is a very serious health problem that needs to be addressed. 

One of the key tools that physicians use to manage or prevent diabetes in patients is the glycemic index (GI), which indicates the impact of carbohydrate-containing foods on blood glucose levels. The sale, which was developed in 1981, uses a one to 100 scale. Many people believe the GI scale to be a metric for health nutrition. Glucose, or sugar, has a GI of 100, and other foods fall somewhere on the scale. The number corresponds to how much a food will spike blood sugar levels in comparison to glucose. In practice, it looks like:

  • Low GI foods: Foods (assigned values from one to 55) that cause a slow and steady release of glucose into the bloodstream.
  • Medium-GI foods: These range from 56-69
  • High-GI foods: These rapidly spike blood sugar and crashes in blood sugar levels follow. They rank 70 and higher. 

The Problem With The GI Scale

The use of this 40-year-old scale has become controversial among scientists and medical practitioners. GI index ignores several factors that determine how quickly the body digests and absorbs carbohydrates. Other key omissions include how foods are grown, stored, manufactured, and stored. The scale also doesn’t take food combinations and serving sizes into account. The main consideration that experts use is that high-GI foods are less optimal for diabetics, but low-GI foods are optimal. Understanding how foods affect blood sugar is useful, regardless of your diabetic status. The GI scale doesn’t account for other critical factors, and the four reasons below indicate why the scale isn’t the most useful tool for blood sugar-friendly foods.

The GI Of Foods Is Subject To Change

There are a few variables that can modify a food’s GI. Preparation or natural processes, such as the ripening of a fruit, can change the GI of a food. The riper a banana gets, the higher the GI goes. Rice, for example, is an example of a food that has a higher GI when freshly prepared. Once the rice cools and you reheat it, however, the GI decreases. This has to do with the formation of resistant starch in cooked, then cooled carbs. 

Portion Sizes Aren’t Considered

It’s no secret that portion sizes in America are quite excessive. The GI scale doesn’t consider how much food people eat in one sitting. GI values were assigned to foods based on a serving of a food that contained 50 grams of carbohydrates. This serving size makes sense for some foods, for example, a cup of cooked white rice that has a GI of about 73 and you get 50 grams of carbs from it. That is a reasonable portion of rice, but the problem lies in how foods differ.

In order to hit 50 grams of carbs from rice milk, which has a GI of 86, you would have to drink four whole cups. Most people don’t consume a quart of rice milk in one sitting, so the drink’s GI may not be meaningful. Portion sizes reveal a more accurate picture of how specific foods impact blood sugar during a meal. That is why the glycemic load was created. Unlike GI, the glycemic load accounts for the glycemic index and the portion of the food you eat. Watermelon, for example, is high on the GI scale at 76, but it is low in terms of the glycemic load of eight, when you consider the portion size. 

Some High-GI Foods Are Very Nutritious

If you only focus on the GI of a food, you are most likely overlooking other key nutrients that it offers. High-glycemic foods, such as whole grains like oats, contain beneficial fiber that acts as a physical barrier that slows the release of sugar into the bloodstream. Even though a banana may have a higher GI, it also contains potassium, magnesium, fiber, vitamin C, and vitamin B6. Now, the pendulum also swings the other way. Not all foods that have lower GI numbers are optimal choices for your health. Potato chips, for example, have a lower GI than a bowl of oatmeal and sweet potatoes. Those potato chips are rich in saturated and trans fats, excess sodium, and other processed ingredients, whereas the oatmeal and sweet potatoes contain more nutrients, less fat, and more fiber. 

It Focuses On One Macronutrient

In addition to GI’s other shortcomings on this list, the final one is that it focuses on a singular macronutrient: carbohydrates. The GI scale doesn’t look at the complete nutritional profile of a meal. People tend to eat carbs like potatoes or rice with other foods, not on their own. If you pair starches with other foods like lean protein sources and green vegetables, for example, you mitigate how quickly the body digests those starches. That means that the time it takes to raise blood sugar levels is much slower. Eating carbohydrates on their own can spike blood sugar levels in a much more dramatic way than if you consume them with healthy fats, fiber, and lean protein. Approximations of a full meal’s GI are often 50% over the actual value, according to researchers. 

The GI scale is very subjective and nuanced, and learning to consider other factors of nutrition can be highly beneficial. Don’t simply look at food through the GI lens because it may cause you to focus on the wrong foods.

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Apples 101: Nutrition And 4 Health Benefits https://www.dherbs.com/articles/apples-101-nutrition-and-4-health-benefits/ Thu, 20 Oct 2022 08:10:37 +0000 https://www.dherbs.com/?p=131384

Can an apple a day really keep the doctor away? Learn all about apples, from the nutritional profile to their impressive health benefits.

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The crisp, juicy, and satisfying apple is a staple of autumn. Coming in a variety of shapes, colors, and sizes, apples can benefit many aspects of a person’s healthy. That’s right, they are more than sweet and satisfying fruits! Apples have been known to reduce the risk of heart disease, cancer, diabetes, and more. Some nutritionists even refer to apples as secret weapons for your health.

Nutrition Facts Of Apples

The nutritional profile will vary slightly between different apple varieties and their sizes. Some are very small, while others are very large. The U.S. Department of Agriculture (USDA) breaks down the nutrition for one medium apple as follows:

  • 95 calories
  • 0 grams (g) of fat
  • 0.5 g of protein
  • 25 g of carbohydrates
  • 4 g of fiber 
  • 8 milligrams (mg) of vitamin C
  • 98 IU vitamin A
  • 195 mg of potassium
  • 9 mg of magnesium

With roughly 85% water content, apples help to enhance hydration efforts. The fiber content also helps you feel full, and the fact that it takes a while to eat an apple also aids with this process. Statistically, foods that take longer to eat help reduce overeating, whereas foods that you gobble down quickly tend to leave you hungry. Apples also have a low glycemic index, so they don’t spike blood sugar levels when you eat them. This is interesting when you consider how sweet certain apples can be!

They Benefit Neurological Health

There is a large amount of data that suggests apples may be beneficial for brain health. Many researchers believe that this is because of the impressive quercetin content. As a fun fact, there is higher antioxidant activity in the apple peel than in the flesh. A small animal study in 2015 examined higher dose quercetin supplementation on mice. The results concluded that this antioxidant was able to protect cells from damage that may contribute to Alzheimer’s disease and dementia. A 2019 study found that quercetin has a neuroprotective effect, and it may even prevent certain reactive species. It helps neurons survive and function optimally, potentially reducing age-related neuron loss.

They May Reduce The Risk Of Type 2 Diabetes

As mentioned earlier, apples have a low glycemic index and they are rich in fiber. Harvard researchers examined a review of data from more than 187,000 people involved in three long-term studies. The participants ate at least two servings a week of blueberries, grapes, and apples. The results found that eating in such a way reduced their diabetes risk by 23%, compared to people who only had one serving or less per month of these fruits. The fiber in apples also helps to stabilize blood sugar levels. Another study that consisted of over 38,000 healthy women, who ate one or more apples a day. The findings revealed that they reduced their risk of type w diabetes by 28%. 

They May Reduce The Risk Of Cancer

An apple a day may keep the doctor, and potentially cancer, away. Several studies found that regular apple consumption may reduce the risk of lung cancer. In a Nurse’s Health Study, women who ate one or more apples daily experienced a 21% reduced risk of lung cancer. A separate Italian analysis linked eating one or more more apples daily to a reduced the risk of colorectal, breast, and prostate cancers. In fact, separate Italian studies found that apples reduced the risk of colorectal cancer more than any other fruit. Researchers attribute these benefits to the impressive antioxidant activity in apples, which is second only to cranberries. 

They May Protect The Heart

Flavonoids help to protect the body in various ways. The flavonoids in apples may reduce the risk of cardiovascular disease. In fact, one study found that women who ingested apples experienced a 35% reduction in cardiovascular-related events. Additionally, the study found that ingesting apples alone reduced the risk of cardiovascular disease by 13-22%. Several reports found that the high fiber content in apples helps to lower bad LDL cholesterol and increase good HDL cholesterol. A small clinical trial found that people who ate two apples daily for eight weeks had much lower LDL cholesterol levels than those who didn’t eat apples. 

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The Top 5 Things To Avoid When You’re Breaking Out https://www.dherbs.com/articles/the-top-5-things-to-avoid-when-youre-breaking-out/ Sat, 12 Feb 2022 09:08:00 +0000 https://www.dherbs.com/?p=136131

Can your skin care habits or foods you eat worsen acne? Yes, and dermatologists advise avoiding certain things when breaking out.

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Whether you’re 13 or 43, acne can take an emotional toll. When you experience a breakout, you are willing to try anything that vanishes blemishes. There are, however, certain treatments or methods of getting rid of acne that do more harm than good. Once you understand what you should eliminate from your acne treatment routine, you’ll have an easier time clearing up the skin.

From certain foods to store bought cleansers, many things can damage the skin. Even if you think something should get rid of acne, it may not always do the trick. If you find that you’re struggling to clear up acne despite your best efforts, you may need to start from scratch. It’s perfectly acceptable to abandon what you know and welcome in new methods. It may never occur to you that an ingredient in your breakfast is worsening your breakout. So if a breakout happens and you want to clear up your skin, please avoid the following things. 

Avoid Drying Agents

You can’t scrub away your acne, which means that you can’t burn or dry it away either. Many dermatologists discourage people from using astringents and tonics that are too strong and harmful for the skin. When you use the strongest products, there’s a higher risk of experiencing long-term skin damage because they can disturb the skin’s balance and hydration. Hydrating the skin with moisturizers is integral to minimizing breakouts, even if your skin is oily or acne-prone. 

Avoid Eating Pasta

Pasta, or any refined, white, sugar, or grain-based foods for that matter, are foods that have a high glycemic index. Triggering inflammation and skin damage, these types of foods can worsen acne, rosacea, and other skin conditions. They release sugar into the bloodstream quickly, which leads to a sugar crash. These foods are simple carbs that worsen or trigger acne. The increase in insulin is accompanied by androgen hormone increase, in addition to IGF-1. This combination causes skin cells to grow at a faster rate, and sebum production increases as well.

Avoid Facial Brushes

These products have been popular for quite some time, but are slowly disappearing into the darkness of the beauty world. Facial brushes or spinning tools can damage the skin barrier, which you should protect. When you maintain the skin barrier’s integrity, you have a better chance at fighting acne. You can still exfoliate acne-prone skin, just not with abrasive scrubs and hard brushes. It’s better to use a gentle exfoliant that doesn’t strip the skin of oils or cause micro tears in the process. 

Avoid Picking

Popping a zit, when the time is right of course, can potentially shorten the amount of time you have to lay eyes on that unsightly blemish. Red pimples, as unappealing and uncomfortable as they may be, do not have a clear connection to the skin’s surface. That means that you cannot pick them out. If you continue to pick or try to pop those unpoppable pimples, you disrupt the skin barrier and can create a wound, where one wasn’t before. In addition to worsening the appearance of the pimple, breaking the skin barrier via picking allows bacteria easier entry to the skin, increasing the risk of infection.

Avoid Coconut Oil

Normally, coconut oil is great for the skin, but not if you are prone to acne. Because coconut oil is thick, it can easily clog pores on the face, which is more sensitive than the rest of the body. Moisturizing the legs, arms, or feet with coconut oil may be completely fine, but the face is a different story. Applying oil to the face isn’t off-limits; rather, you just have to choose the right one, like rosehip oil or jojoba oil. 

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The Top 5 Health Benefits Of Leafy Greens https://www.dherbs.com/articles/the-top-5-health-benefits-of-leafy-greens/ Sat, 10 Jul 2021 09:13:00 +0000 https://www.dherbs.com/?p=128609

Leafy greens support healthy bones and reduce the risk of certain chronic diseases. Learn about their other health benefits in this article.

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Leafy greens are some of the best, most nutritious foods that you can eat. The sad reality is that most people fail to meet the recommended daily intake (RDI) of these powerful greens. Even though leafy greens are all the rage, people have eaten them since prehistoric times. In fact, North America got its first taste of leafy green vegetables when the first Africans arrived. They grew these vegetables and cooked them for their families, as they were staples in many traditional dishes. 

Nutritional Information

Registered dietitians agree that leafy greens are some of the healthiest foods you can eat. In fact, the Centers for Disease Control and Prevention (CDC) conducted a study on nutrient density for nearly 50 fruits and vegetables. Roughly 17 of the top 20 on that list were leafy greens. Their nutritional profiles are diverse, offering an array of beneficial vitamins, minerals, antioxidants, and flavonoids. Some of the most common nutrients in leafy greens are: 

  • Folate
  • Vitamins A, C, E, & K
  • Fiber
  • Sulforaphane
  • Lutein
  • Carotenoids
  • Flavonoids
  • Polyphenols
  • And much more

What Are The Best Leafy Greens?

Health experts say that the darker the green, the healthier it is for you. The reason for this is because the deep green hue indicates a high antioxidant content. Additionally, they offer a high amount of folate, which is a necessary B vitamins that promotes heart health and reduces the risk of certain birth defects. Folate is necessary for cancer prevention and DNA repair. According to research studies, the top-rated leafy greens to consume include:

  • Chard
  • Watercress
  • Kale
  • Collard greens
  • Spinach
  • Dandelion greens
  • Beet greens
  • Bok Choy
  • Microgreens
  • Mustard greens

It’s one thing to know which leafy greens to eat, and it’s another thing to understand what they do for your health. To learn more about the health benefits of leafy greens, continue reading.

Reduced Risk Of Heart Disease

Statistical analysis suggests that the consumption of leafy green vegetables helps reduce the risk of cardiovascular diseases. Worldwide research indicates that not consuming enough leafy greens on a daily basis means that people don’t meet the RDI of certain nutrients. Dietary fiber, potassium, and antioxidants have been known to reduce the risk of heart disease. Turnip greens, spinach, and Swiss chard, for example, have anti-inflammatory compounds and potassium, which help maintain blood pressure. The vitamin K also supports healthy blood clotting and encourages optimal arterial health

Weight Management

The most appealing benefit of leafy greens is the fact that they are low calorie, low carb, and have low glycemic indexes. For people looking to lose or maintain weight, these are three important boxes to check. By consuming more leafy greens to your diet, you dramatically increase fiber intake. Fiber works to regulate digestive function and encourages healthy and regular bowel movements. Leafy greens increase the nutritional density of your meals without increasing calories. Higher nutrient consumption is associated with reduced caloric intake, making leafy greens excellent weight loss foods

There is a lot of research that proves that a higher consumption of leafy greens can slow cognitive decline. Age-related cognitive decline is a common cause of many conditions like Parkinson’s disease and Alzheimer’s disease. One study in the journal Neurology followed a group of 960 elderly people enrolled in the Rush Memory and Aging Project. Research focused on increasing the consumption of leafy greens and the protectiveness against cognitive decline. The results indicated that eating more leafy greens slowed cognitive decline. In fact, the results translated to the participants being 11 years younger, cognitively speaking. 

High In Cancer-Fighting Compounds

Practically every single leafy green vegetable contains a combination of cancer-fighting compounds. Compounds like quercetin, beta-carotene, glucosinolates, and kaempferol work to protect cells from damage and exhibit anti-cancer properties. A report from the U.S. Department of Agriculture stated that two to three servings of leafy greens per week can lower the risk of breast, stomach, and skin cancers. Additionally, the folate in leafy greens works to encourage normal cell division and repair. This enhances the body’s defense against cancer development. For example, people who ate more folate experienced a lower risk of colon, lung, breast, and cervical cancers. 

Healthier Vision

According to several studies, children who consume inadequate amounts of leafy greens have a higher risk of going blind. The reason for this is because of the insufficient carotenoid intake. Carotenoids, specifically lutein and zeaxanthin, exist in high concentration in the macular region of the retina and lenses in the eye. Leafy greens contain various carotenoids that help protect the eyes from oxidative damage and conditions like macular degeneration.

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4 Foods That Make Your Skin Oily https://www.dherbs.com/articles/4-foods-that-make-your-skin-oily/ Thu, 03 Sep 2020 09:06:00 +0000 https://www.dherbs.com/?p=116134

Some people struggle with greasy skin more than others. If you want to keep your skin oil-free, stop eating these foods.

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Genetic and hormonal factors contribute to oily skin, which explains why some people have oily skin and others don’t. The battle to make your skin less oily never seems to end. You use homemade masks and products that help prevent oil production, but they never seem to do the job efficiently.

Before you freak out, please understand that you need some oil on the skin to help protect it from losing water. The sebum, which your skin secretes, consists of fatty acids, sugars, ceramides, and other compounds that provide antioxidant protection. It only becomes an issue when the skin produces too much sebum, which can clog pores and worsen acne.

Is There A Connection Between Oily Skin And Your Diet?

The short answer is: yes. The longer explanation is that any issue with the skin is typically attributed to an internal imbalance. Based off that statement, the food you eat can create imbalances in the body that affect sebum production, for example. Continuing to eat foods that cause the skin to produce more oils only worsens the condition of your skin. Alternatively, eating healthier foods can create more internal balance, which in turn improves the appearance and health of your skin.  

If you experience oily skin, consider eliminating the following foods from your diet, especially if you are prone to breakouts.

Refined Grains

Because of the extensive processing that refined grains go through, they are devoid of nutrients and fiber, which were present prior to processing. Pasta, cereal, rice noodles, breads, and more have high glycemic indexes, so you flood the body with glucose by eating those foods. Insulin increases androgen hormone production, leading to more sebum production, which creates more oil on the skin.

Dairy Projects (sometimes)

As we mentioned in the previous paragraph, high glycemic foods can increase sebum production. The amino acids in milk also promote the release of insulin and IGF-1, which can worsen acne. A meta-analysis of dairy intake for 80,000 people (aged 7 to 30) found that drinking one glass of milk or more per day increased the likelihood of acne development. It’s also important to note that each person processes dairy differently. People who are lactose intolerant or sensitive to dairy may be more prone to acne or oily skin than those without allergies or sensitivities.

Unhealthy Vegetable Oils

Most Westerners consume a disproportionate amount of omega-6 fatty acids to omega-3 fatty acids. Instead of the 4:1 ratio that it should be, it’s more like 10:1. While omega-6 fatty acids have their benefits in small doses, excess consumption can lead to pro-inflammatory responses, including inflammation-related acne. Most vegetable oils and hydrogenated oils contain omega-6s, so start replacing those vegetable oils with olive oil, avocado oil, coconut oil, or walnut oil, all of which are rich in omega-3s.

Alcohol

It’s time to lay off the sauce if you want your skin to be less oily. Alcohol pulls moisture from the skin, dehydrating it in the process. To compensate for the lost moisture, the skin produces more oil. Additionally, alcohol increases sweat production, which can clog pores and contribute to bacterial build-up. An occasional glass of wine won’t kill you, but drinking alcohol regularly will cause oily skin.

If you want to address oily skin or acne, it’s going to take more than a few topical treatments. Take a look at the bigger picture, which may include examining your diet, gut health, and more. As stated in this article, certain foods contribute to more oil production and inflammation. Focus on complex carbohydrates, probiotics, healthy fats, fiber, and other nutritionally dense foods if you want healthier skin.

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These 7 Foods Make You Age Faster https://www.dherbs.com/articles/these-7-foods-make-you-age-faster/ Tue, 01 Sep 2020 09:21:09 +0000 https://www.dherbs.com/?p=116095

Don’t like those premature wrinkles on your face? Stop eating the foods in this article because they'll age you faster than you realize.

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Unless you are trying to buy alcohol or get into a club, nobody wants to look older than they are. A lot of people, however, experience premature aging and don’t understand the cause. All the skin care remedies and treatments in the world mean nothing if you keep eating foods that age you.

According to nutritionists, the foods you eat can accelerate the aging process. The sad reality is that most people are aware of these age-accelerating foods, even if they think they don’t know what they are. Foods that are devoid of nutrients (the unhealthy, processed, antibiotic-rich, chemically flavored, fatty, fried foods Americans love) cause free radical damage and inflammation, both of which expedite the aging process.

Is There A Way To Look Younger?

Yes, and all you have to do is eat healthier. Foods with trans fats, saturated fats, refined grains, sugars, and processed ingredients put the body in an inflammatory state. According to Timothy Harlan, M.D., eating these types of foods can damage the skin’s collagen, reducing elasticity and causing wrinkles. It’s more beneficial to focus on consuming fruits, vegetables, nuts, seeds, legumes, and whole grains if you want your skin to look younger and healthier.

Don’t be the 25 year-old with 78 year-old skin. Avoid the following foods and you’ll start to look younger in no time. Plus, you’ll feel a whole lot healthier!

Alcohol

If you want your skin to retain its elasticity, alcohol is not your friend. Alcohol dehydrates the body, drawing water from your pores as you drink more of it. Additionally, alcohol interferes with healthy sleep, and the combination of dehydration and lack of sleep contributes to fine lines and wrinkles.

Fried Foods

Yes, fried foods are delicious; nobody is denying that. If you want to decrease premature signs of aging, though, it’s time to eliminate them from your diet. They are loaded with both trans and saturated fats, which contribute to weight gain. As you pack on the pounds, your skin suffers as a result, making you age faster than you realize.

High Fructose Corn Syrup

Almost every soda, sugary treat, candy, or processed juice has high fructose corn syrup. It’s an additive that you need to avoid if you are in search of the fountain of youth. According to nutritionists, high fructose corn syrup is the worst kind of sweetener for your skin and overall health. The excess sugar damages collagen and elastin, which in turn makes your skin look more wrinkled than it should.

High Glycemic Index Carbs

High glycemic index carbohydrates exist in many foods, from pastas and bagels to cereals and pretzels. A high percentage of people have sensitivities to these foods, and the reactions often result in acne or inflamed areas on the skin. Eating too much of these foods can flood the body with glucose, which accelerates the development of wrinkles. Additionally, these foods contribute to chronic inflammation in the body.

Super Salty Foods

People love salt. Some people love salt so much that they salt their food before they even taste it! Super salty foods cause bloating and water retention, both of which give the skin a puffy or aged appearance. Too much salt in the body can actually cause dehydration, which, as we mentioned early, leads to fine lines and wrinkles.

Potato Chips

It’s so easy to eat an entire bag of chips. Do you worry about all the hydrogenated oils, trans fats, and sodium while you’re shoving handfuls of chips into your face, though? Well, those trans fats and oils stimulate inflammation in the body, which impairs immune and respiratory function. Not to mention, the more inflammation you have in the body, the older you’ll start to look.

Dairy Products

A high percentage of people are either sensitive or intolerant to dairy products. Many reactions to dairy products include itchy skin, psoriasis, redness, blemishes, eczema, and scaly patches. If you already deal with any skin issues, dairy products can worsen them. Statistically, people who eat dairy products age more quickly than people who avoid dairy.

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Melons: They’re More Than A Simple Summertime Snack https://www.dherbs.com/articles/melons-theyre-more-than-a-simple-summertime-snack/ Thu, 29 Jun 2023 08:15:06 +0000 https://www.dherbs.com/?p=99805

Melons are more than meets they eye. These low-calorie fruits are rich in essential vitamins and minerals that may lower blood pressure.

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Melons are some of summer’s most cooling and refreshing fruits, and they are often the first fruits that get selected for gatherings or parties. Coming in all shapes, colors, and sizes, melons are unique, nutritious, tasty, and the most popular poolside snacks. Iced beverages can quench your thirst, but chips, dips, and other snacks lead to dry mouth and overeating. Snack on more melons this summer to excite your taste buds and keep your calorie count down.

Most melons, including cantaloupes, honeydews, and watermelons, contain up to 90% water, which is why they help to hydrate the body. While this hydration aspect is one of the benefits of eating melons, some people, diabetics included, often shy away from melons due to their high glycemic index (GI) score. Watermelon may have a GI of 72, but most people are not going to eat an entire watermelon at once. That number is based on 50 grams of carbohydrates, the amount used to measure the GI of every food. The glycemic load (GL), which determines how food affects your blood sugar over time, is worth discussing in the case of melons. The GL accounts for the quality of sugar, the quantity of carbohydrates consumed, and the other nutrients in the food. Eating one cup of watermelon, for instance, translates to a GL score of 9, which is low.

Cantaloupe

Providing 78% of your recommended daily intake of vitamin C in a one cup serving, cantaloupe is low in calories, fights inflammation, and is a great source of vitamin A. The high antioxidant content of cantaloupe makes it an excellent fruit from neutralizing free radicals, which cause oxidative stress in the body. Recent studies have also found that cantaloupe may decrease metabolic syndrome, which increases one’s risk of heart disease.

Watermelon

Watermelons are great sources of lycopene, which is a phytonutrient that has been associated with reduced hardening of the arteries. Higher blood lycopene levels can also help to reduce inflammation and blood pressure. Watermelon is rich in citrulline and arginine, two amino acids that have been known to improve protein synthesis, reduce muscle fatigue, and reduced cardiac stress in obese people, according to one study.

Honeydew

Honeydew may be the second most popular melon, settling in just behind the ever-popular watermelon. The diverse nutritional profile is responsible for its many healthy benefits. Honeydew is rich in vitamin K, magnesium, and folate, all of which are vital for maintaining healthy bones. Additionally, the vitamin C content can help support healthy skin because it works to stimulate collagen production and protect the skin against sun damage.

The Nutrients Of Melons

Lycopene

Lycopene is responsible for the red color of watermelon, and this powerful antioxidant has been known to reduce the risk of certain cancers, heart attack, and it helps to prevent cell damage. Eating 1.5 cups of fresh watermelon provides 1-13mg of lycopene.

Vitamin C

This antioxidant helps to encourage healthy cell and tissue growth in the body, but it also works to repair broken down cartilage, bones, and teeth. The average adult requires 90mg of vitamin C per day, and a one-cup serving of cantaloupe can deliver 65mg. One cup of honeydew provides 30mg, while one cup of casaba melon provides 37mg of vitamin C.

Potassium

Potassium is an essential trace mineral that works to lower blood pressure by reducing excess sodium in the body. Adults should consume 4,700mg of potassium per day, and melons are excellent sources of potassium. One cup of honeydew contains 403mg of potassium, while one cup of cantaloupe contains 473mg of potassium. You can click here to view other potassium-rich foods.

Vitamin A

Carrots and sweet potatoes receive the most attention when it comes to vitamin A, but cantaloupes should also receive praise. One cup of cantaloupe satisfies 25% of your recommended daily intake of vitamin A. Eating vitamin A-rich foods can help decrease your risk of developing weak bones, teeth, vision, and mucous membranes.

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