Even though something like stress is considered normal, it isn’t necessarily beneficial for your health. Sure, stress is healthy at times. It’s a hardwired survival technique, the body’s fight or flight response, during which you mobilize to take action in a dangerous situation. The body triggers the release of hormones that engage that fight or flight response when it perceives danger, making the body adept at responding to real emergencies. 

The problem is when the nervous system cannot distinguish between real danger and perceived danger. For example, real danger is a tiger chasing you, while perceived danger is a work presentation. But stress is highly common in modern day life, and it can negatively affect physical and mental health, leading to one or more of the following symptoms:

• Mood issues, including depression and anger
• Stomach cramps, nausea, and reflux
• Fatigue
• Difficult sleeping
• Decreased immunity and ability to heal from illness
• Disrupted hunger cues and increased fat storage
• Low libido
• Increased blood pressure

Practice Mindfulness

A lot of people find that mindfulness, more specifically mindful meditation, is a solution for stress. Mindfulness is not solely reserved for meditation, though. It’s possible to develop a regular mindfulness practice to help keep stress levels down. You can actively engage in a mindfulness walk, for example, for 15-20 minutes per day. Don’t have that much time? Consider a daily five-minute mindful meditation session to improve resilience when stressful times come. 

Keep A Gratitude Journal

Establishing a gratitude practice can benefit your physical, emotional, and mental health. Stress relief is a common benefit of practicing gratitude, as listing things that you are grateful for can put things into perspective. It’s a great practice to write five to 10 things you are grateful for (big or small) every morning. You may find that this practice helps you sleep better as well. 

Have Fun

If you only work and never play, you will eventually stress out. It’s common to forget to slow down and enjoy yourself, given the fast-paced nature of life these days. You don’t necessarily have to engage in a “fun” activity; rather, it can be something as simple as playing with your dog, taking a dance class, or carving out time to watch an episode or two of your favorite TV show. Just make sure that you have fun doing whatever you decide to do. 

Stay Active

More people are sedentary now than ever before. They either work at home or in an office while sitting, commute in a seated position, and then sit for the remainder of the evening. Are there people who break this mold and remain active? Yes, absolutely, but more people need to engage in regular physical activity. Regular moderate-intensity physical exercise can help fight stress and anxiety in the long-term. Researchers note that sweating through exercise is one of the best ways to remove excess cortisol (the stress hormone) from the bloodstream. 

Sleep Well

This can be difficult to do, especially if sleep is something that causes you stress. Since sleep is the body’s way of recharging, it is necessary for optimal physical and mental health. Proper sleep can also build the resiliency necessary for managing stress. Failure to get enough sleep on a regular basis can amplify your stress and decrease your ability to cope with it. That said, chronic stress can make sleeping very difficult, be it falling asleep or staying asleep. Too much cortisol in the bloodstream can cause nighttime wakings. The solution is to remove excess cortisol via some of the methods detailed in this article. 

Try Legs Up The Wall Pose

Yoga is a great low-impact exercise that can promote stress reduction. Certain poses, such as legs up the wall, are considered to be stress-relieving poses. It is exactly what it sounds like: you lay on your back and prop your legs up against the wall, which actually promotes circulation from the lower legs back to the heart. During this pose, you can enhance the relaxation by engaging in deep breathing, meditation, or another form of self-care. Consider a gratitude mantra while you stay in this pose for five to 20 minutes. 

The 5, 4, 3, 2, 1 Method

Need to ground yourself during periods of anxiety? You can employ the 5, 4, 3, 2, 1 technique if you direct your focus to the present moment. It can help ground you, making you feel less anxious or worried. Practice the method as follows:

• Identify 5 things you can see
• Pinpoint 4 things you can touch
• Notice 3 things you can hear
• Identify 2 things you can smell
• Find 1 thing you can taste

SHARE:

The post 7 Helpful Ways To Reduce Stress appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

A lot of people welcome the warm weather of spring, while others dread the pollen that also arrives. From one morning to the next, people wake up sneezing, develop runny noses, and have itchy eyes. To avoid these miserable allergy symptoms, many people reach for the allergy medication bottle. There is nothing wrong with allergy medication, but some people may prefer to experiment with natural remedies that don’t cause the same unwanted side effects that accompany certain medications. 

If the immune system reacts to something, which may not bother other people, that indicates an allergic reaction. The most common culprits of allergic reactions include:

• Pollen
• Dust mites
• Insect stings
• Food
• Medications
• Pet dander
• Mold spores

Although everyone many not experience the same allergy symptoms, the most common ones are:

• Sneezing
• Itching
• Rashes
• Swelling
• Asthma
• Runny nose
• Dry eyes

Natural Remedies For Allergies

The best natural remedy for allergies, well, is to avoid allergens at all costs, but this isn’t always possible. Allergens, especially pollen, are difficult to avoid during the spring. If your symptoms to certain allergens are relatively mild, you may be able to fight them off with natural remedies. Experiment with the following remedies to see if they help your spring allergies. 

Clear The Air

Dust, dander, and pollen particles can trigger allergy symptoms, and filtering indoor air may help eliminate them from your home. Your best bet is to look for a high-efficiency particulate air (HEPA) filter because it can remove 99.97% of problematic airborne particles. Putting a HEPA filter in your bedroom can make a huge difference, especially if you have allergy attacks at night or early morning. Air conditioning may also help because it removes moisture from indoor air, which eliminates mildew growth. 

Saline Nasal Rinse

According to a 2012 review of studies, saline nasal irrigation benefitted both children and adults with allergic rhinitis, or hay fever. Flushing the sinuses out with a neti pot or squeeze bottle can help wash away pollen, or other allergens, that may cause allergy symptoms. Studies show that a good saline nasal rinse can provide relief from both allergy symptoms and symptoms of the common cold. 

Vitamins And Supplements

A healthy diet helps encourage optimal immune response, but some people require supplementation to meet daily nutritional requirements. That is where dietary supplements, such as vitamins, minerals, and herbs, come into play. These supplements may help limit inflammation that accompanies allergic reactions. According to health experts, the following supplements may encourage better immune function:

• Vitamin A
• Vitamin C
• Vitamin D
• Quercetin
• Stinging nettle (a natural antihistamine)
• Omega-3 fatty acids

Acupuncture

Are you surprised to see acupuncture on this list? Don’t be! Historically, the practice of ancient needling boosted immune function and combatted hay fever. Additionally, a fair amount of research indicates the efficacy of acupuncture for treating symptoms of allergies and sinus disorders. In fact, a 2015 review of studies concluded that acupuncture demonstrated positive results for people with seasonal allergies. 

Use Essential Oils

If you have sinus issues, adding essential oils to a diffuser may help you breathe better, or at least limit the intensity of allergy symptoms. Many people benefit from using eucalyptus oil because it has antimicrobial and anti-inflammatory properties. Others find frankincense essential oil to provide protection against some allergy symptoms. One study found that frankincense essential oil helped fight against perennial allergic rhinitis. A 1998 study found that inhaling the aroma of peppermint essential oil had enough anti-inflammatory effects to reduce symptoms of allergic rhinitis and bronchial asthma.

SHARE:

The post Fight Spring Allergies With These Natural Remedies appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

It’s a sad fact that about one billion people worldwide have vitamin D deficiency. Roughly 50% of the world’s population has vitamin D insufficiency, and about 35% of adults in the United States are deficient in vitamin D. Now, vitamin D deficiency means that the body doesn’t have enough vitamin D. Failure to address the issue can cause a person to experience problems with bones and muscles. 

That leads perfectly into the focal point of this article: osteoporosis. This condition is characterized by bones becoming fragile due to loss of tissue. That usually happens as a result of vitamin D deficiency or calcium deficiency. Osteoporosis affects about 10 million American adults over the age of 50. The likelihood of developing the condition after age 80 increases by 30% in men and 47% in women, according to a 2017 review of studies. 

It’s no secret that musculoskeletal health is of major concern as you get older. Keeping muscles, tissues, and bones strong as you age can help you avoid osteoporosis, among other age-related conditions. Keeping up your vitamin D intake can help support your bones in the long run. 

The Link Between Osteoporosis And Vitamin D

Vitamin D promotes the absorption of calcium in the gut and helps regulate healthy calcium concentrations within the body. The calcium in the body is used to maintain muscle strength and to mineralize bones, which can help prevent fractures. Because the body loses bone density as it ages, consuming adequate amounts of vitamin D and calcium is essential to support bone integrity. 

A 2021 review in the International Journal of Molecular Sciences found that vitamin D deficiency accelerates bone turnover, loss, and fractures. It’s no surprise, then, that vitamin D deficiency is more prevalent in older adults with osteoporosis. 

How To Avoid Vitamin D Deficiency As You Age

In order to maintain musculoskeletal health, especially as you age, you have to maintain optimal vitamin D levels. Since older age is a major risk factor for vitamin D deficiency, you have to be mindful of your levels, and those of older friends and loved ones. Health experts explain that the most effective way to maintain healthy vitamin D levels at any age is through quality supplementation. Before choosing a supplement, you must know how much you need. The amount you need each day depends on your age, and the recommended daily intake is listed in micrograms (mcg) and International Units (IU) below:

• Birth to 12 months: 10 mcg (400 IU)
• Children 1-13 years: 15 mcg (600 IU)
• Teens 14-18 years: 15 mcg (600 IU)
• Adults 19-70 years: 20 mcg (800 IU)
• Pregnant and breastfeeding teens and women: 15 mcg (600 IU)

What’s The Difference Between Vitamin D2 and D3?

When choosing a vitamin D supplement, make sure to check the label to determine if it is vitamin D2 or D3. D2 is the plant-based form of the vitamin and is commonly in fortified foods, such as orange juice and cereal. D2 is primarily sourced from fungi and yeast by exposing them to UVB radiation. If you are vegan or vegetarian, D2 is the optimal supplement choice. That said, several studies found that vitamin D3, which comes from fatty fish, is superior at boosting activated vitamin D levels in the blood. If you choose a D2 supplement, you may need a higher dose in order to raise blood levels. Check with your healthcare professional to determine how much you need. 

The Takeaway

Now more than ever, take bone integrity and muscle strength seriously, especially if you are climbing the age ladder. Vitamin D deficiency can increase the risk of osteoporosis and other musculoskeletal conditions. In order to maintain healthy bones and muscles with age, supplement with the proper amount, eat fortified foods, and get a little sun exposure when you can. All of these efforts will support the musculoskeletal system!

SHARE:

The post Get Your Vitamin D To Avoid Osteoporosis  appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

On average, a person spends one-third of their life sleeping, equating to an average of 26 years. What’s even more impressive is that a person spends an average seven years trying to get to sleep during their lifetime. What is so special about sleep and why is it integral to your overall health? Additionally, are there nighttime habits that negatively impact your sleep, or make it harder to fall asleep? 

Sleep impacts how well you focus during the day and can influence what you eat, how you think, and more. Trying to reduce the amount you sleep in order to get more things done in the day is ill-advised. Short sleepers (those who sleep minimal hours per night) make up about one to three percent of the population. The rest of you who want to sleep less are only putting your health in jeopardy. 

There are many things you can do at night for better sleep, but what about the things you shouldn’t do? If your sleep is suffering, one of the following habits could be to blame. Sleep experts want you to avoid these common habits that interfere with your sleep. 

Drinking Alcohol

It’s true that a glass of wine or cocktail before bed can help you doze off faster. Nervous system specialists agree that alcohol can negatively affect overall sleep quality. Alcohol can make you feel like you are getting deeper sleep, but it causes problems with sleep architecture. Sleep experts explain that alcohol primarily affects the second half of sleep, so you spend less time in REM sleep. Alcohol also has diuretic properties, so it can cause you to wake up and use the restroom in the middle of the night. 

Delaying Bedtime

It’s common to have a night when your bedtime is later than usual. Perhaps you went to see a movie, concert, hung out late with friends, or you wanted to catch one more episode of a new series. The urge to stay up late and put off bedtime is sometimes referred to as “revenge bedtime procrastination.” This can lead to chronic fatigue overtime, according to sleep experts. A 2014 study found that bedtime procrastination is related to general reports of insufficient sleep that extend beyond self-regulation. Basically, you just have to go to bed at a reasonable hour and your morning self will appreciate it. 

Getting Into Bed Before You Are Ready For Sleep

Sleep experts explain that the optimal time to get into bed is when you are ready to fall asleep. There is no sense in lying down before you are tired. If you cannot fall asleep, you should try again when you are really sleepy. That way, you can feel more confident in your ability to fall asleep. Just make sure you don’t do anything to get in the way of feeling tired. 

Eating A Late Dinner

It’s true that eating too close to bedtime can interfere with proper digestion, which can negatively affect sleep. Your circadian rhythm, though, loves routine, which is why it’s best to eat dinner at roughly the same time every night. Ideally, eat dinner more than three hours before your bedtime. Late-night eating can affect metabolic health and make it more difficult to stay asleep once you fall asleep. Research suggests that eating dinner at roughly the same time every night can benefit your body’s internal clock, which benefits your sleep. 

Staring At Your Screen

This should not come as a surprise, but it is a very common bedtime habit. Scrolling through social media, watching YouTube videos, or streaming a movie or show on your laptop before bed can affect circadian rhythm and melatonin production, due to the blue light that screens give off. If you experience difficulty falling asleep and have a screen habit in bed, try to ditch the screen and opt for a book instead. Sleep experts suggest avoiding screens for at least one hour before you go to bed to ready your brain and body for sleep. 

Cranking The Heat

According to sleep studies, the optimal bedroom temperature for high-quality sleep is about 65-68 degrees Fahrenheit. The body temperature naturally dips just a little when you get ready for bed, so a warm bedroom is not ideal for sleep. Heat exposure ultimately decreases REM sleep and slow wave sleep, in addition to increasing nighttime wakings. Depending on the time of year, you will have to adjust your thermostat or open up windows to set the stage for a somewhat chilly sleep environment.

SHARE:

The post Ditch These Bad Nighttime Habits If You Want To Sleep Better appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

It may come as a shock to you, but different fruits contain protein. They are great sources of antioxidants, vitamins, minerals, natural sugars, a bit of fat, and even some protein. An apple, for example, does not offer the same amount of protein as a piece of salmon, but it comes with a diverse mix of micro and macronutrients. 

Protein is having a moment, to say the least. This is partially due to the popularity of the carnivore, Paleo, keto, and other high-protein diets. We aren’t here to talk about those diets, though, as many of them discourage the consumption of fruit. That’s because fruits contain carbs and less sugar than animal-based foods. An egg, for example, has about six grams of protein, whereas fruit may only offer a couple grams per cup. 

If you are trying to up your protein intake and diversify your fruit consumption, the fruits in this article may come to your aid. Whole fruits offer key nutrients that support other aspects of total bodily health, so don’t neglect them. They are relatively low in calories and high in water and fiber, two things that benefit gastrointestinal health. So if you are looking to snack healthily and get a little protein in the process, consider the fruits listed below.

Passion Fruit

Passion fruit is a lovely tropical fruit that grows on a vine. The fiber content in one cup of passion fruit is very high, exhibiting a whopping 24.5 grams, which is nearly 88% of the daily value (DV). Fiber works to regulate digestion and promote healthy cholesterol levels. The same cup of passion fruit provides five grams of protein.

Blackberries

One of the great things about blackberries is that they are very high in antioxidant compounds. They also happen to be the berry with the highest amount of protein, exhibiting about two grams per cup. Blackberries are low in calories, rich in fiber, and high in anthocyanin, a phytonutrient that has demonstrated abilities to influence immune function and improve gut microbiome. 

Avocado

Although avocado seems like a vegetable, it is actually a fruit of the savory variety. Avocados offer three grams of protein per cup, in addition to lots of healthy fats that help you feel full. You can enjoy avocado with a spoon and some sea salt, transform it into guacamole, or add it on toast. Just keep in mind that avocados have more calories than other fruits, with one cup of avocado containing 234 calories. 

Kiwi

Didn’t think a kiwi would have protein did you? Well, one cup of kiwi has nearly two grams of protein, which is not bad! Kiwi is also naturally rich in vitamin C, offering about 167 milligrams per cup. That amount is nearly double the DV of vitamin C! Several studies also found that kiwis work to improve digestion and promote bowel regularity, which researchers attribute to their fiber content. 

Guava

Yet another vitamin C superstar, guava is a tropical fruit that offers a lot of protein, especially for its size. One cup of guava has a little over four grams of protein and nine grams of fiber, which is about one-third of the DV. Research continues to find that increasing your fiber intake can reduce blood pressure and promote healthy cholesterol levels, especially in people with type 2 diabetes or metabolic syndrome. 

Apricot

Unlike other fruits, apricots are not typically available year-round, but you can find them in dried form at all times. They typically show up in grocery stores or at farmer’s markets in late spring and summer. Each half-cup of dried apricot halves contains a little over two grams of protein. Dried apricots do not have water, so they are more calorically dense than fresh versions. That same half-cup, then, has about 157 calories, so just keep that in mind when snacking on dried apricots. 

Jackfruit

We are rounding out this article with the largest fruit on the list, the mighty jackfruit. Exhibiting a stringy texture, jackfruit is a common meat substitute for plant-based eaters. If you are swapping jackfruit for chicken, though, keep in mind that one cup of jackfruit offers three grams of protein compared to the 35 grams you’d get from chicken. Because it is not very sweet, it takes on whichever seasonings or flavors you cook with it, but you can enjoy it raw if you like.

SHARE:

The post These Fruits Can Help Boost Your Protein Intake appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

It’s no secret that cases of Alzheimer’s disease and dementia are on the rise. In fact, data from 2022 found that nearly 10% of American adults ages 65 and older have dementia. Another 22% experience mild cognitive impairment. An even more unsettling fact is that dementia cases are projected to double by the year 2060. That means that new dementia cases will rise to reach one million per year. 

Researchers note that the current lifetime risk of developing dementia after age 55 is 42%. Women face an even higher likelihood due to their longer life expectancy. Although aging is the dominant risk factor at the moment, health conditions including hypertension, poor mental health, obesity, and diabetes can contribute to the rising crisis. These projections are grim, but there are things you can do to delay, or at least reduce, your risk of developing dementia. A recent study, however, found that there is one promising solution to delaying the onset of dementia: staying socially engaged. 

Late-life Social Activity Could Delay Dementia Onset By Five Years

The recent study of conversation was published in Alzheimer’s & Dementia: The Journal of Alzheimer’s Association. It highlighted how frequent social interactions could help preserve cognitive health into old age. The study involved about 2,000 older adults for a period of nearly six to seven years. Researchers tracked their social engagement and cognitive status. 

The results indicated that those who were the most socially active delayed the onset of dementia by five years compared to those with minimal social interactions. Study authors also observed a lower risk of mild cognitive impairment, which is an early stage of memory decline. More specifically, study authors found that the participants who were more socially engaged had: 

• A 38% lower risk of developing dementia
• A 21% lower risk of mild cognitive impairment

These findings highlight the role that social connections play in maintaining brain health. More importantly, social connections may reduce the national burden of cognitive decline. 

How Does Socializing Benefit The Brain?

According to study authors, the mechanisms behind this brain boost are not fully understood yet. At the moment, researchers put forth the following theories:

• Stress reduction: Having positive social interactions on a regular basis can help reduce chronic stress, which can harm the brain. Lowering your stress levels can help protect the hippocampus, which is the region of the brain that is essential for memory.
• Cognitive stimulation: Social interaction not only provides mental challenges, but also diverse conversations that can promote new neural connections, a process called neurogenesis. This is integral to delaying the onset of dementia, considering that altered neurogenesis has been identified in Alzheimer’s and dementia patients. 
• Physical activity: More often than not, social interactions are typically coupled with some sort of movement. You may have a lunch date, which involves sitting, but you can take a walk or engage in a yoga class with a friend as well. Incorporating more movement into your social interactions can help protect against cognitive decline. 
• Hormonal balance: According to research, social engagement helps regulate the hypothalamic-pituitary-adrenal (HPA) axis. This helps control stress responses and can influence overall brain health. 

What Can You Do?

If you want to stay socially engaged as you age, you don’t have to make tremendous alterations to your life. A few simple ideas can help foster new social connections, and a few examples are:

• Volunteer: Giving back to the community is a great way to meet new people in your community. Not only that, but it provides a sense of purpose!
• Keep learning: Perhaps there is something you want to learn, and your age shouldn’t stop you from doing that. Enroll in a course or attend a workshop that encourages learning and interaction. 
• Join a club: This could be a book club, gardening group, or local ceramics class. These classes  harbor people with shared interests, which usually ignite conversations and connections. 
• Stay physically active: It’s no secret that exercise offers brain-boosting benefits. Rather than just working out by yourself, though, health experts encourage you to take fitness classes or join a physically active group to get the social and physical benefits.

SHARE:

The post Stay Mentally Sharp With This Simple Habit appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

Whether you live in a six-bedroom house or studio apartment, you understand that a home can get dirty in a matter of days. In fact, it’s impressive how quickly dust, stains, or general grime starts to accumulate. It’s up to you to take action and keep the home clean. So what do you do? You go straight for the high-touch surfaces and make sure that they pristine. That is an excellent start, but there are so many neglected areas of the home that require cleaning. 

Spring cleaning has become a trendy movement, and people tend to go into somewhat of a frenzy. Some people decide that a furniture move is important or that getting rid of junk is the primary goal. Others seem to do a general once-over of the counters, fridge, floors, and carpets. This is wonderful, but spring cleaning is the perfect time to address those areas of the home that often go unnoticed. We are talking about every nook and cranny in the home. That means under the couch, the backsplash behind the stove, and the other parts of the home in this article. 

Remember, good health starts with a clean home. Start the spring season on a healthy note by including the following neglected areas in your cleaning routine. 

Base Of Toilets

When is the last time you cleaned the base of your toilet? Chances are that you neglect the base when you clean the seat and the bowl. If you don’t clean it, urine can accumulate, especially in a home with children. Leaving urine at the base of the toilet can harbor germs, while the moisture can increase the risk of mold, which can cause respiratory problems. Use an antibacterial cleaning agent to scrub the base of the toilet so that the porcelain sparkles.

Under The Couch

Unless you have a robot vacuum, chances are that you aren’t cleaning under the couch. Even the robot doesn’t get every square inch under there! Spring is here, which means that you need to move the couch, bed, or other furniture item and get in there. You may need a vacuum and a mop to complete the task. It’s not the most difficult thing to do, but it can be annoying. Get those spots clean once and for all, but don’t continue to neglect them from now on. 

Rugs

Area rugs can accumulate a lot of dirt, dust, and more, especially if they are in high-traffic areas. If you have pets, their hair doesn’t come off with each vacuuming session either. For small rugs that are machine washable, read the directions and toss them in the washer. For larger rugs, you may need a separate piece of machinery or plan of attack to deep clean them. Check the material of the rug and research how to wash it before you just go for it. The last thing you want to do is ruin a rug and have to buy a new one.

Windowsills

It’s common to see dust on windowsills, but mold can easily grow in these areas. Unfortunately, many homeowners or renters don’t consider this when it comes to cleaning. Mold spores are very small, discolored areas on the windowsills. If you don’t regularly clean them, it’s possible to damage your windows and indoor air quality. People with mold allergies or respiratory conditions have a higher risk of experiencing symptoms in regards to mold accumulation. It’s best to clean mold and condensation from windowsills with bleach diluted with water. Be sure to wear protective gloves and a mask. 

The Curtains

Sure, curtains help to keep out the sunlight and the rest of the world from looking in, but they are dust traps. You could make the argument that a curtain’s sole purpose is to collect dust. Most people don’t realize how dusty they are until they give them a quick shake and see the dust linger in the sunlight. Depending on the type of curtains you have, you may want to have a professional do the job. Some curtains, however, are machine washable and you can clean them yourself. 

HVAC Filters

If you have central ventilation, heating, or an air-conditioning system in your home, you should change the filter regularly. Most filters should be changed every three months, so be sure to check if you are overdue. Filters work to catch particles that affect indoor air quality, including animal allergens, mold spores, and pollen. If you don’t change your filters, they can fill up and become less effective. 

SHARE:

The post 6 Parts Of The Home That Most People Don’t Spring Clean appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

Bananas are some of the most readily available and relatively inexpensive fruits. You can commonly see them hanging from the top of a kitchen fruit basket in most homes. Bananas happen to be an excellent choice if you want to include more potassium, vitamin C, vitamin B6, magnesium, and various antioxidants and polyphenols. This article aims to cover some of the many health benefits of bananas. 

Nutritional Profile

Bananas offer a fair amount of fiber, water, antioxidants, and complex carbohydrates, but they are low in protein and fat. One medium banana offers the following nutrients:

• Calories: 112
• Protein: 1 gram (g)
• Fat: 0.4 g
• Fiber: 3 g
• Carbs: 29 g
• Riboflavin: 7% of the daily value (DV)
• Niacin: 5% of the DV
• Vitamin C: 12% of the DV
• Potassium: 10% of the DV
• Folate: 6% of the DV
• Magnesium: 8% of the DV
• Copper: 11% of the DV

May Support Heart Health

Because one banana offers 10% of the DV of potassium, enjoying a banana day may help regulate blood pressure levels. Potassium is a vital nutrient for blood pressure management. In fact, a potassium-rich diet can help lower the risk of hypertension. A 2021 study found that people who consumed more than 3,000 milligrams (mg) of potassium per day had a 25% lower risk of cardiovascular disease than those who did not consume potassium. Bananas also contain magnesium, which is a mineral involved with heart health management. 

May Improve Kidney Health

Although potassium is vital for blood pressure regulation, it also plays a role in kidney function. A study from 2019 included more than 5,000 people with early stage chronic kidney disease. Study authors linked the consumption of potassium to lower blood pressure and a slower progression of kidney disease. That said, some people who have late-stage kidney disease or those on dialysis need to restrict their potassium intake. If you fall into either of those categories, consult your healthcare professional before you increase your potassium intake. 

Rich In Vitamin B6

Vitamin B6, or pyridoxine, is a water-soluble vitamin that is necessary for normal brain development and keeping the nervous and immune systems healthy. The vitamin B6 from bananas is easily absorbed by the body and can help with:

• The production of red blood cells
• Metabolizing amino acids
• The removal of unwanted chemicals from the liver and kidneys
• Metabolizing carbohydrates and fats for energy
• Maintaining healthy nervous system function 
• Benefitting fetal development in the womb (for pregnant women)

May Improve Blood Sugar Levels

Bananas contain soluble fiber, which dissolves into a liquid to form a gel during the digestive process. Unripe, or green, bananas also contain resistant starch, a type of fiber that the body does not digest. Together, resistant starch and soluble fiber can help regulate blood sugar levels after meals. Additionally, they may help regulate your appetite by slowing the rate at which the stomach empties. Even though bananas have a higher carb count, they may not cause blood sugar spikes in people with diabetes. A 2021 study noted that the glycemic index of bananas is 47 (low) and the glycemic load is 7 (low). 

Respectable Source Of Vitamin C

It’s not common to associate bananas with vitamin C, but a medium-sized banana provides 10% of the DV. Just keep in mind that a banana doesn’t offer the same amount of vitamin C as a kiwi, guava, or bell pepper, all of which offer an impressive amount. Vitamin C can help with:

• Better absorption of iron
• Protecting the body against cell and tissue damage
• Collagen production, which is an essential protein necessary for optimal skin and bone health
• Supporting serotonin production, which has an affect on sleep cycle, overall mood, and the ability to deal with stress and pain

SHARE:

The post The Top 5 Health Benefits Of Bananas appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

Five ingredients…that is all you need to make your next favorite smoothie. It’s beautiful when a recipe such as this comes together and tastes better and better with every sip. Adding nut butter to your smoothie can be a real game changer, especially if you are cleansing. Not only does it add healthy fat and protein, but it also adds a nutty flavor that gives your palate a break from fruits and vegetables. It’s that new guest at the party that is a hit with everyone!

The banana is a classic smoothie ingredient, but we feel that it gets used without much thought. It’s as though people add bananas to smoothies just because. It’s an easy ingredient to incorporate into a smoothie, with the added benefit of making a smoothie creamier and naturally sweet. Bananas happen to be great sources of vitamin B6, vitamin C, fiber, manganese, potassium, and magnesium. The vitamin B6 is easily absorbed by the body, and one banana can provide nearly 25% of your recommended daily intake. Vitamin B6 help the body metabolize carbohydrates, fats, and amino acids, and helps maintain a healthy nervous system.

That means that the banana can help your body metabolize the fats and protein from almond butter and use them for energy efficiently. Additionally, the dietary fiber in both banana and almond butter can help keep you full for longer. That’s why we encourage you to make this smoothie for breakfast. You may just avoid unnecessary snacking before you eat lunch! 

SHARE:

The post Spinach, Almond Butter, And Banana Smoothie appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

If you are like any other American adult, then you are no stranger to a little sleep trouble. In fact, one in three American adults does not get a sufficient amount of sleep every night, according to the Centers for Disease Control and Prevention (CDC). A lot of people turn to a number of vices in order to get quality shut-eye. 

Magnesium spray, which is a trendy relaxing spray that was popularized on social media platforms, is said to promote sounder sleep. Can a few spritzes on your skin be the all-natural sleep aid you’ve been looking for? Is misting yourself with magnesium spray just another overhyped social media trend? We’re going to cover all that and more in this article. 

What Is Magnesium? 

Magnesium is a vital mineral in the body that is involved with numerous functions, including those relating to nerves and muscles. Magnesium also aids with mood regulation and energy production. Although the body produces magnesium, health experts recommend obtaining it via magnesium-rich foods or supplements. Alternatively, you can apply magnesium oil topically on the skin, which absorbs the mineral. In order to make magnesium oil, you add magnesium chloride flakes to water to create an oily liquid. 

What Is The Connection Between Magnesium And Sleep?

As previously mentioned, magnesium supports nerve function and muscle relaxation. It also aids with the production of melatonin, the hormone that helps control the body’s sleep-wake cycle. Magnesium is also essential for DNA and protein synthesis, in addition to reproduction and cellular health. 

When magnesium levels dip too much, you may find yourself tossing and turning, or waking up too early. It’s also possible to feel more stressed or restless at night when magnesium levels are low. According to research, people with higher magnesium levels experience better sleep, longer rest, and improved energy during the day. A February 2022 systematic review found a link between magnesium levels and sleep quality. That said, researchers that examined clinical trials noted magnesium supplementation for sleep disorders were mixed. 

As of now, scientists believe that magnesium influences brain chemicals, including GABA, NMDA, cortisol, renin, and melatonin. All of these can affect relaxation and sleep quality. So how much magnesium do you actually need? The general recommendation is 310-420 milligrams per day for adults, depending on age, sex, and pregnancy status. 

Does Magnesium Spray Actually Work?

According to studies, taking magnesium orally may improve sleep quality, reduce daytime drowsiness, and regulate circadian rhythm. That said, clinical evidence for skin absorption is lacking at the moment. That said, many magnesium spray users report that it helps them sleep better, due to the spray’s muscle-relaxing properties. Just keep in mind that more studies are needed to confirm if magnesium spray is a viable sleep aid. 

Absorption Is The Problem With Sprays

Research confirms that topical application of magnesium oil can help relieve nerve pain and muscle cramps. One of the issues, however, with magnesium spray is that it is not as easily absorbed by the body compared to oral intake. For people who have gastrointestinal issues, or issues taking supplements, magnesium oil can be a viable option. The spray, however, may not be as easily absorbed by the skin. No published data indicates a better or worse comparison of transdermal absorption compared to magnesium supplementation. Some data, however, indicates that the skin can absorb the spray when used in close proximity to a high density of hair follicles. Basically, spritz the magnesium spray where you have a lot of hair follicles to increase absorption. Don’t just mist it in the air and think that you will sleep like an angel. 

How To Choose The Right Magnesium Spray

Just like most items under the health and wellness umbrella, not all magnesium sprays are created equal. Health experts encourage you to look for the following in your magnesium spray:

• Magnesium source: Magnesium chloride is the most recommended because it is more easily absorbed by the skin. 
• Third-party testing: Choose a brand that is independently tested for safety and quality. You can tell this by a seal on the spray bottle or information on the company website. Common third-party testers include NSF and USP. 
• Purity: Make sure to select products that are free of artificial additives and unnecessary chemicals. Magnesium sprays should only contain a couple ingredients!

SHARE:

The post Does Magnesium Spray Improve Sleep? appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.