Dirty or clean, fruits and vegetables are packed with nutrients and fiber and are a must on anyone’s daily menu. But it helps to know which of your produce purchases may be packing more pesticides than others, especially if you cannot find organic options.

The EWG’s analysis is based on data provided by the US Department of Agriculture and included samples of conventionally grown fruits and veggies for 2023. Before the produce was tested, it was washed and peeled. Overall, the analysis found many different pesticides on produce that were sold in the United States.

Read about 8 ways to save money on fruits and vegetables

If you are a regular follower of the EWG lists, you will see two ol’ timers topping the 2023 Dirty Dozen list: strawberries and spinach. However, this year blueberries and green beans are on the list. Blueberries were found to have fifty-four pesticides and green beans had eight-four. The most commonly detected pesticides have been classified as possible human carcinogens or even banned by the Environmental Protection Agency but somehow they are still out there being used on farms.

Overall, the EWG noted that nearly 70 percent of the fruits and vegetables sold in the United States have pesticide residues.

The 2023 Dirty Dozen list

Here are a few other things you should know about the Dirty Dozen for 2023:

• 75 percent of non-organic fruits and vegetables sold in the U.S. still have toxic pesticides on them.
• Some of the pesticides detected have been banned in the U.S. because of concerns about how they harm people.
• Nine out of 10 samples of each of the popular foods had residues of pesticides – with some showing traces of up to 17 different pesticides.
• Nearly 80 percent of blueberry samples had two or more pesticides.
• More than 70 percent of green beans had at least two pesticides, with a combined 84 different pesticides found on the entire crop.

Read about 13 foods to avoid that are not on the Dirty Dozen list

Clean 15 list for 2023

The fruits and veggies that are the least contaminated with pesticides are included in the Clean 15 list. Here are the winners:

Bottom line

The EWG’s 2023 Dirty Dozen and Clean 15 lists can help you make decisions about your fruit and vegetable purchases. However, generally, it is best to choose organic produce whenever possible. When it is unavailable or not feasible, thoroughly wash and/or peel conventionally grown fruits and vegetables to help ensure minimal exposure to pesticides.

Read This Next: Children’s Pesticide Exposure Highlighted in Terrible Twenty Campaign

Sources

Environmental Working Group. Dirty Dozen 2023

Environmental Working Group. Clean 15 2023

Environmental Working Group. Shoppers Guide to Pesticides in Produce.

The post Dirty Dozen and Clean 15 EWG Lists Are Out! appeared first on NaturallySavvy.com.

For these reasons and more, it is essential that you take extra care of your skin, both from the inside and out. Exotic oils can be one important tool in your skincare survival kit.

Read about coming face-to-face with facial oils

What type of skin do you have?

To provide the best care for your skin, it’s necessary to know your skin type. Here we are talking about identifying and treating facial skin, as it is thinner and more sensitive than the rest of the skin on your body and also has fewer skin cells.

Here is a quick and easy way to identify your facial skin type. Once you know your skin type, you can choose the skin care products that are best for you.

• Wash your face with a gentle cleanser and then pat it dry gently.
• Wait 30 minutes.
• If your skin feels tight and is scaly or flaky, you probably have dry skin.
• If your skin looks shiny, you likely have oily skin.
• If your skin is shiny only on your forehead, nose, and chin (the “T” zone), you probably have combination skin—a combination of dry and oily skin.
• If your skin feels comfortable, hydrated, and non-oily, you likely have normal skin.
• If your skin stings, burns, itches, and/or is red, you probably have sensitive skin, typically triggered by environmental factors or certain ingredients such as fragrances and dyes.

Now that you’ve identified your skin type, let’s explore some exotic oils that can bring out the very best in your skin.

Exotic oils for your skin type

Numerous exotic oils are available for treating and healing your skin. You can use these oils on different skin types, so you can choose which ones meet your specific needs.

• Argan oil is fast absorbing and moisturizing and also helps reduce the appearance of wrinkles while leaving a fresh glow.
• Moringa oil improves skin texture and tone and reduces the appearance of wrinkles and age spots.
• Rosehip seed oil is fast absorbing and helps revitalize dry, dull skin. This oil also can improve skin elasticity and firmness. A favorite of mine.
• Seabuckthorn seed oil helps repair and nourish dry skin and improves elasticity.
• Tamanu oil hydrates the skin and helps it retain moisture. It also reduces the signs of aging.
• Pomegranate seed oil helps really dry skin retain moisture and reduces wrinkles.

Other exotic oils to consider include baobab, cacao, cranberry seed, goji, and marula seed.

Read about great skin care naturally

Other natural skin care products

You can use other natural skin care products and techniques to support and promote your skin care.

• Collagen supplements work from within to promote the production of the protein collagen as well as enhance skin density, elasticity, and appearance.
• Green tea extract contains catechins, powerful antioxidants that support healthy skin and reduce puffy eyes.
• Biotin, or vitamin B7, helps maintain healthy skin.
• Squalene is an extract from olive oil and a powerful antioxidant that promotes healthy skin from within.
• Vitamin E is an antioxidant that strengthens skin cell walls.
• Probiotics can help with skin inflammation and skin hypersensitivity.
• Resveratrol is an antioxidant that protects the skin and improves its appearance. Research shows it has beneficial effects on skin aging.
• CoQ10 research has shown that supplements can improve skin smoothness and signs of aging.

Also, consider these precautionary steps to protect your skin:

• If the air is dry in your home or office, use a humidifier. It’s a plus for your skin if you add essential oils to the humidifier.
• Avoid direct contact with indoor heating vents and fireplaces, as they are very drying.
• Stay well hydrated year-round: keep a water bottle with you so you can sip throughout the day.
• Gently exfoliate your skin. The general recommendation is once or twice a week for dry or sensitive skin and two to three times a week for oily and combination skin.

Using and buying exotic oils

Exotic skin oils are helpful for all skin types, even oily skin, and combination skin. The use of oils on oily skin is hydrating and doesn’t make your skin more oily because the skin absorbs the oil and then it dampens down the skin’s own oil production. You’ll find you have fewer clogged pores and your complexion will be more balanced overall.

When buying exotic oils, look for pure, organic, or wildcrafted products that have been tested and certified safe from heavy metals, solvents, pesticides, and other potential contaminants. ISO-17025 accredited laboratories adhere to the highest testing standards, so products tested in such facilities are a safer bet. Avoid products that contain additives other than natural preservatives such as rosemary, vitamin E (tocopherols), or green tea extracts. Exotic oils make the perfect gift for yourself or for a special someone in your life!

Bottom line

Exotic oils and other natural skin care routines are essential for supporting and promoting your skin health and appearance. Explore the available options and choose products that work best with your skin type. We love the selection of skin oils from New Roots Herbal. In Canada, you'll find them at your local health food store and in the US you can purchase them from Amazon.

Sources

Sharkey L. How often should you actually exfoliate your face? Healthline 2019 Nov 25

Skin care tips dermatologists use. American Academy of Dermatology Association. 

Soleymani S et al. Implications of grape extract and its nanoformulated bioactive agent resveratrol against skin disorders. Archives of Dermatology Research 2019 Oct; 311(8):577-88.

Žmitek K et al. The effect of dietary intake of coenzyme Q10 on skin parameters and condition: Results of a randomised, placebo-controlled, double-blind study. Biofactors 2017 Jan 2; 43(1):132-40.

The post Exotic Skin Oils and Skincare appeared first on NaturallySavvy.com.

Read about 8 immune system-boosting foods

Why do we need to prepare

We make countless decisions every day in our lives, in fact, it’s typically the combination of several carefully chosen options that make it all possible. The same goes for our health. We’re constantly being exposed to people, places, and circumstances that can jeopardize our immune function, such as flu season, school, work, holiday parties, traveling, and more. Our lives are busy, and so are the possible pathogens around us.

Simple Health Tips

Optimize your immune function by eating nutritious foods, ensuring everyone in the family gets enough quality sleep, staying physically active, and taking a natural supplement that supports immune function.

That supplement is an all-natural liquid colloidal silver for my family and me. It’s a simple and effective way to help protect our immune system. Colloidal silver has been in our lives for many years. It’s so easy to take: just a couple of dropper fulls under the tongue, and we’re ready to go. Or, if you prefer, add droppers to any beverage. It’s safe, virtually tasteless, and rapidly absorbed.

What’s so special about Colloidal Silver Liquid?

Colloidal silver liquid is composed of ultra-fine silver particles (nanoparticles) suspended in pharmaceutical-grade deionized water. Beware that not all colloidal silver liquid supplements are the same or provide the same immune-supporting strength, which is why it’s important to know a few things about silver products that you see in stores and online.

When purchasing colloidal silver, you’ll see “PPM” (parts per million) on the label. This refers to the number of particles of silver delivered in each supplemental serving. For optimum immune support, you want a high PPM number, which means it provides a greater concentration of silver. After all, that’s ultimately what you’re paying for!

You can identify a high-quality colloidal silver supplement by its color: it should be amber, indicating that it contains naturally occurring elemental silver with high PPM. Products that are ten ppm are weaker and have a clear water appearance. Be sure to look for 50 ppm as a minimum basic immune maintenance and upward of 250 ppm to 500 ppm providing a stronger boosted immune support. The higher the ppm, the darker the amber color.

Taking colloidal silver

If you’re looking for year-round immune system support that’s safe and easy to take for the entire family (including your pets), then colloidal silver is for you. In particular, look for Natural Path Silver Wings, Doctor founded and formulated in 1994; it's an independent lab tested and a multi-award winner. Because of its higher strength, Silver Wings requires fewer doses, making it more economical than weaker ten ppm brands. It contains no additives, is gluten-free, and is non-GMO, just as nature intended.

Dosing

How much should you take? For daily immune maintenance, I like the 50 ppm. When I travel or am around many people, the 250 ppm strength is our choice. This dose is also suggested for anyone who is around an individual with a compromised immune system. If you’re looking for extra protection, try the 500 ppm strength.

At the beginning, I said combining your options is often a good idea. And so you can also get Silver Wings colloidal silver blended with herbal ingredients, such as oregano, olive leaf, and echinacea. These natural remedies may provide the perfect immune boost you’re looking for.

Bottom line

Having an optimal immune system is at the core of overall health. Colloidal silver supplements on-the-go spray or dropper bottles are the perfect solution anytime, anywhere.

Source

Safe for the whole family. Natural Path Silver Wings

The post Is Your Immune System Strong? appeared first on NaturallySavvy.com.

Ingredients

1 cup of milk or non-dairy beverage
1 Pumpkin Spice Tea bag from Bigelow Tea
1 date (optional for sweetness)
½ tsp of coffee
Cinnamon or nutmeg to taste

Directions

Mix together in a blender and enjoy hot or cold!

The post Andrea's Natural Pumpkin Spice Latte Recipe appeared first on NaturallySavvy.com.

My husband is in the produce business, so he’s constantly introducing me to exciting new fruits. He recently asked me if I had heard of a sustainably grown fruit called Graviola. I hadn’t. I learned that Graviola is an incredibly nutritious and delicious superfruit, and you don’t have to worry about how to prepare or serve it. I’ll explain more about that in a minute. 

Learn more about 9 Cheap (And Super Healthy) Superfoods

First, what is Graviola?   

Unless you’ve visited the Caribbean or other parts of the rainforest, chances are you’ve probably never heard of or tasted Graviola, also called soursop. I didn’t. It’s a large and unusual-looking fruit – green and bumpy on the outside, milky white on the inside – with a flavor that’s been compared with pineapple, banana, and strawberry. 

For centuries, cultures most familiar with Graviola have prized this superfruit because of its wellness properties. It is abundant in vitamins and minerals. It has twice the antioxidants of blueberries. It has been used for generations to support skin, hair, and digestive health and to relieve stress, among other purposes. Even the tree’s leaves are rich in benefits, ranging from healthy aging to heart health. 

Until now, we’ve rarely seen Graviola outside the tropics because it is a delicate fruit that cannot withstand transport. Some companies have tried making capsules and tea from the leaves but have been unsuccessful at retaining the nutrients. That situation has changed. 

High-end Graviola has started popping up in all sorts of products 

People are beginning to talk about Graviola because one company, Agravitae, has pioneered methods for preserving as many of its nutrients as possible. They’re infusing Graviola in a growing number of honest and pure luxury health and wellness products. Agravitae does this in partnership with TKO Farms in Belize, the world’s largest Graviola farm that uses time-honored traditions and eco-friendly farming techniques. 

While you may never see Graviola fruit in the produce section of the supermarket, you can enjoy its benefits in a variety of ways: 

• Estate Crafted Graviola Herbal Tea: People who like herbal teas really love this tea, made by a master tea maker, which is rich in phytosterols, tannins, and flavonoids. Only young leaves are used, always picked at the height of their nutritional value. They’re delicately handled in a temperature-controlled environment before being refined to their purest form. 
• Graviola-infused Coffee Bars: These are reminiscent of high-end chocolate. Available in Espresso and Latte flavors, each premium Graviola-Infused Coffee Bar is made from 100% Fair Trade Organic AA Arabica Single Origin Coffee, gently infrared roasted for maximum flavor while preserving coffee’s natural antioxidants and nutrients. 
• Graviola-infused Cacao Bars: Batch crafted by a Master Chocolatier in collaboration with an award-winning chocolate company, each bar is a deliciously high grade of couverture chocolate, dairy-free, and Keto-friendly, but with none of the bitterness found in other dark chocolates. The Paleo Bar is 85% cacao; the Gravitas Bar is 70% cacao. 
• Graviola-infused luxury Skincare: Agravitae’s Graviola-infused luxury skincare line is paraben and sulfate free. This line was formulated by a world-renowned chemist and formulators, helps repair skin, and works with the skin’s microbiome to improve its health and appearance. 

Expanding your diet will help you get the nutrients you need to feel good and look your best. And now, you can extend your search for new foods beyond the produce department or farmer’s market. Graviola is a wonderful addition to support your wellness, inside and out. 

[Editor's Note: This is a sponsored post from Agravitae. Learn more about their Graviola fruit inspired products on their website.]

The post Graviola, The Antioxidant Super Fruit You've Never Heard Of appeared first on NaturallySavvy.com.

Read about 7 ways to thicken hair naturally

Best Natural Hair Care Tips

When to wash. Are you overwashing your hair? No more than twice a week is recommended if you have very dry hair and scalp. If you sport an oily scalp, every other day should be sufficient.  

What to use. Most traditional shampoos on the market are chemical experiments, and your hair is the test specimen. Use chemical-free shampoos—those without parabens, sulfates, and other harsh ingredients that can damage your hair, irritate your scalp, and increase your risk of hormone imbalance, like artificial fragrances and colors. Also, wash and rinse your hair with lukewarm or cool water. Hot water can remove protective oils from your hair.

Brush your hair. Do you believe in the old adage about brushing your hair 100 strokes daily? Well, don’t. Although it’s normal to lose about 50 to 100 hairs daily, you want to minimize hair loss at the same time. Brush just enough to redistribute oils, remove dirt, or style your hair. Use a boar bristle brush and brush your hair before shampooing to remove dirt and loose hair, and never brush wet hair. 

Condition properly. Choose an all-natural conditioner and apply it to the tips of your hair only—not your scalp. Thoroughly rinse out conditioner after use. 

Stay loose. If you like to wear braids, ponytails, and buns, be sure they aren’t real tight, as this can cause hair breakage and root damage. Leave your hair a bit loose at the scalp. Hair extensions can also take a toll on your hair, so take a break every few months. 

Read about essential oils for healthy hair and scalp

Forego the blow. The heat from hair dryers, straighteners, and curling irons damage your hair. Dry your hair naturally, or use a towel to gently rub it dry after shampooing to help preserve your hair cuticles. But don’t be a wet head! Don’t go to bed with wet hair; shampoo with adequate time before retiring for your hair to dry.

Sleep on a silk pillowcase. Sleeping on a silk pillowcase can help your hair and skin stay healthy and smooth and can help reduce the appearance of facial wrinkles. It creates less friction with the hair and less damage.

Use natural oils. If you oil and massage your hair and scalp, choose natural oils such as coconut, olive, almond, or sesame. The use of natural oils on your hair promotes hair growth, fixes split ends and moisturizes. You can use oil before shampooing. You may want to pamper your hair by wrapping your head in a towel after applying the oil and letting the oil better work into your hair. Keep the towel on for 10 to 15 minutes.

Go wide. After you wash your hair, use a wide-toothed comb to brush your hair. This helps reduce hair breakage.

Get trimmed. A great way to help eliminate split ends is to get your hair trimmed every six to eight weeks. Trimming helps keep your hair healthy.

Feed your hair. Hair is composed of amino acids and proteins, and some of the best foods to feed your hair properly include salmon and other fatty fish rich in omega-3 fatty acids, such as tuna, mackerel, and herring. Nuts, eggs, green leafy vegetables, sweet potatoes, and berries are also great for healthy hair. These foods provide nutrients essential for healthy hair: protein, omega-3s, iron, zinc, biotin, and B vitamins. If you can’t get these nutrients from your diet, be sure to take a high-quality supplement. And don’t forget to stay well hydrated as well!

Wear protection. The sun’s rays dry out and damage your hair over time. Wear a hat when outside in the sunlight and a swim cap when swimming in a pool or other outdoor water source.

Avoid chlorine. Before you step foot into a pool, rinse your hair with nonchlorinated water. This can help you absorb less hair-drying chlorine in your hair.

Go soft. Forget bath towels and grab an old soft cotton tee shirt or a cotton wrap to dry your hair. Rough towels can damage hair cuticles on wet hair over time.

Bottom line

Love your hair naturally! You can enjoy beautiful, healthy hair without spending a lot of money or time. Follow these simple, natural tips, and you’ll see what we mean!

Sources

Cleveland Clinic. The best vitamins, supplements and products for healthier hair. Cleveland Clinic 2020 Feb 4

Tamatam S. Top hair care tips straight from the experts. Skinkraft 2022 Jan 17 

Top 10 hair care tips for every hair type. Florida Academy 2021 Feb 8

The post Love Your Hair Naturally appeared first on NaturallySavvy.com.

Red Fruits and Vegetables

Red vegetables and fruit contain a variety of phytochemicals including lycopene. Foods rich in lycopene are known for their ability to fight heart disease and some cancers, such as prostate cancer. Lycopene-rich foods include watermelon, pink grapefruit, tomatoes, and tomato-based products (spaghetti sauce, tomato paste, tomato juice, and tomato soup), papaya, and guava. Use a small amount of fat, such as olive oil, when cooking tomato-based products to help the body absorb lycopene.

Find your daily dose of reds in red apples, cherries, red grapes, raspberries, watermelon, beets, strawberries, red cabbage, red onion, radishes, red peppers, rhubarb, tomatoes, chili peppers, and red potatoes.

Menu ideas:

• Tomato soup/gazpacho
• Roasted red pepper soup
• Whole grain pasta with tomato sauce
• Nachos with salsa

Read more about lycopene and blood pressure

Orange and Yellow Fruits and Vegetables

Orange and yellow fruits and vegetables contain powerful antioxidants such as vitamin C in addition to the phytochemicals, carotenoids, and bioflavonoids. Deep orange vegetables and fruit contain beta-carotene, a disease-fighting antioxidant. Beta-carotene is believed to play a role in reducing the risk of cancer and heart disease, promoting good eyesight, boosting the immune system, and slowing the aging process.

Include orange and yellow fruits and vegetables in your diet every day like yellow apples, apricots, butternut squash, cantaloupe, carrots, corn, grapefruit, lemons, mangoes, nectarines, oranges, papaya, peaches, pineapples, pumpkin, yellow peppers, and yellow raisins.

Menu ideas:

• Pineapple pizza
• Organic corn on the cob
• Honey-glazed carrots

Green Fruits and Vegetables

Green vegetables contain potent phytochemicals such as lutein and indoles. Leafy greens are rich in energizing and alkalizing chlorophyll. Go green every day with fruits and vegetables like avocados, green apples, asparagus, artichokes, Asian greens, broccoli, Brussels sprouts, celery, cucumbers, green grapes, green beans, green cabbage, kiwi, spinach, leeks, limes, okra, pears, peas, and zucchini.

Lutein is a powerful antioxidant known for its ability to protect your eyes and maintain good vision. Green vegetables such as spinach, collards, kale, Romaine lettuce and other leafy greens, green peas, broccoli, as well as honeydew melon and kiwi fruit, pack a lutein punch.

Indoles are believed to play a role in protecting against some cancers, such as breast and prostate. Foods rich in indoles include arugula, bok choy, broccoli, Brussels sprouts, cabbage, cauliflower, kale, rutabaga, Swiss chard, turnips, and watercress.

Menu ideas:

• Steamed kale
• Spinach lasagna
• Chilled cucumber and avocado soup
• Kiwi-kebabs
• Chinese stir-fry
• Cabbage rolls
• Kale risotto
• Lentils with Swiss chard
• Spinach salad with raspberry vinaigrette
• Garlicky kale

Read more about the health benefits of kale

Blue and Purple Fruits and Vegetables

Blue and purple fruits and vegetables contain anthocyanins and phenolics that are powerful free-radical fighters. These two antioxidants are believed to contribute to reducing cancer and heart disease risk and slowing the aging process, in addition to having anti-inflammatory effects. The best sources of anthocyanins are beets, blackberries, black currants, blueberries, elderberries, and purple grapes. The best sources of phenolics are prunes, raisins, eggplant, and fresh plums. Other sources include boysenberries, cherries, cranberries, purple asparagus, purple cabbage, purple peppers, and red grapes.

Menu ideas:

• Oatmeal with frozen berries
• Yogurt with berries
• Beet salad
• Blueberry smoothie
• Beet and carrot pasta sauce
• Chicken salad with red grapes
• Cranberry juice

Whatever food ideas you come up with, always ask yourself, am I eating a rainbow?!

Image: Will Merydith

The post Color Your World with Fruits and Vegetables appeared first on NaturallySavvy.com.

However, for many of you, opening up your windows also comes with the reality of seasonal allergies. Although we would all love to embrace the warmer weather of springtime, the arrival of pollen and other allergens can make it more challenging. If this sounds familiar, you are not alone.

According to Dr. David Fischer, an expert in allergic rhinitis and past president of the Canadian Society of Allergy and Clinical Immunology, Canadians have seasonal allergies between 20 and 30 percent. In the United States, the Centers for Disease Control and Prevention reports that 7.7 percent of adults and 7.2 percent of children have seasonal allergies (aka hay fever).

Instead of clutching your mittens and scarf, you now need to be armed with tissues for your sneezing and runny noses. If you are looking for a natural way to ease your itchy eyes and other allergy symptoms, we have a possible solution for you.

I decided to check in with my friend and an expert on the subject of seasonal allergies, Canada’s leading functional-medicine expert Bryce Wylde, BSc, DHMHS. He recently said something very interesting…and a bit disconcerting…about this year's allergy season.

It seems that the extra sanitary efforts and social distancing we engaged in over the past couple of years may make this year’s allergy season worse than usual. But why?

Read about 10 easy ways to relieve seasonal allergies

He explained that we also shielded ourselves from typical amounts of bacteria and viruses in our efforts to avoid getting sick, creating a perfect storm for seasonal allergens. “When that happens,” he said, “your immune system can become dysregulated. Once you are re-exposed to seasonal allergens, it is possible your immune system will overreact, and your symptoms will be a whole lot worse than usual.” 

Bryce’s information left me with more questions for him about seasonal allergies. Fortunately, he shared the following with me:

• Get tested. Skin or blood testing can identify the culprits if you don’t know which substances you are allergic to. This gives you a starting point to knowing which allergens to avoid as much as possible. 
• Avoid cross reactivity. Allergy cross-reactivity can occur if you consume foods that have proteins similar to the ones in the things you are allergic to. For example, if you are allergic to tree pollen, you probably have cross-reactivity to almonds, apples, basil, carrots, celery, hazelnuts, oregano, and potatoes. 
• Avoid inflammatory agents. Allergic reactions involve inflammation, so it’s wise to keep any other exposure to inflammatory factors to a minimum to help reduce your allergy symptoms. These factors include excessive alcohol, sugar, white flour, smoke, and dairy.
• Choose quercetin. Foods rich in the antioxidant quercetin (e.g., apples, onions, broccoli, black and green teas, cherry tomatoes, kale, blueberries) can help regulate mast cells, which prompt the release of histamines, the culprits behind allergy symptoms. (Note: avoid any foods that may cause cross-reactivity.)

Read about using homeopathics to boost the immune system

• Go homeopathic. The beauty of homeopathic remedies is that they activate the body’s natural defenses and focus on the underlying issue. Similasan Allergy Eye Relief eye drops, for example, is a made with natural medicinal ingredients and no harsh chemicals, decongestants, steroids, dyes, and vasoconstrictors found in conventional eye drop products. Such products can over dry your eyes and cause other side effects. In Toronto, you can purchase Similasan Allergy Eye Relief eye drops at Wal-Mart or Shoppers Drug Mart as well as online at Walmart or Amazon in both Canada and the US. Bryce noted that “the eye drops can be used as often as needed.”
• Replace filters. The air filters in your home, office and car should be replaced frequently. You can buy washable filters, which are eco-friendly and economical in the long run. Use a HEPA (high-efficiency particulate air) filter in your home if possible. 
• Clean your nose. Use a neti pot or similar device with saline solution to remove allergens from your nasal passages.
• Wear protection outdoors. The use of a hat and sunglasses can help reduce the amount of pollen, mold, and other allergens that cling to your hair or affect your eyes.
• Don’t bring the outdoors in. To help eliminate outdoor allergens when you enter your home, change your clothes, refresh your pillow and pillowcases in the dryer, and wash your hair.

Bottom line

I hope this information empowers you not to let your allergies take the spring out of your step! Making some or all of these lifestyle changes and considering homeopathic eye drops to relieve your itchy eyes can really make a difference when it comes to your seasonal allergies. 

Sources

Centers for Disease Control and Prevention. Allergies and hay fever.

Richard J. Canada’s 2020 pollen report: what to expect this allergy season. Weather Network 2020 Apr 21

The post Your Seasonal Allergies May Be Worse This Year appeared first on NaturallySavvy.com.

Many of us want to perform at our best, whether that is running our home and family life, excelling in our careers, or often both at the same time. Building a strong foundation for health will boost our energy, keep us healthy, and allow us to do as much as possible throughout our day. Our team has always emphasized nutrition and supplementation as a way of filling in the gaps when our busy days don’t allow us to eat as well as we would like.

Taking care of one’s health has become increasingly challenging since there are so many products on the market and so much information (and misinformation) available for people to evaluate. That’s why we want to help zero in on some of the most important pillars of health for you and your family. We’re going to talk about three of the areas we focus on every day; including making sure we have sufficient greens in our diet, taking a good quality probiotic, and filling in the gaps for essential fatty acids that we need but our bodies can’t make on their own. Let’s get started.

Pillar One: Greens for energy

Did you know it’s recommended to have at least 2-3 cups of green leafy vegetables a day? We all know the importance of getting enough healthy, high-quality greens in our diet, but we also realize that this goal is sometimes unrealistic to manage with our busy schedules. Work, kids, errands, social obligations, and paying bills take over, and we forget to include those all-essential greens in their diet. Even if we are committed to staying on top of consuming our 2-3 cups daily, it can be difficult to keep up with always having enough on hand in our homes.

Yet neglecting those greens can mean you run out of energy before the day is over. All dark leafy greens, as well as spirulina, chlorella, alfalfa, wheatgrass, and seaweed, are packed with nutrients that can supercharge your energy. Finding all of these amazing greens in one convenient greens supplement can take the worry out of incorporating them into your diet every day when you just don’t have the time or the supply on hand.

Taking a greens supplement ensures you’ve met your daily quota of phytonutrients and antioxidants needed for optimal health while allowing you to maintain your busy schedule while still maintaining your health. 

Pillar two: Probiotics

Beneficial bacteria are the foundation of healthy digestion, intestinal health, and a strong immune system. Keeping your microbiome in balance, however, is especially challenging given the declining quality of much of our conventional food supply, the constant toxic assaults from the environment and many everyday products, and the chronic stress many of us experience on a daily basis.

Numerous studies point to the power of probiotics to support gut health and overall health. In a 2019 report entitled “Beneficial effects of probiotic consumption on the immune system,” for example, the authors pointed out that probiotics “have significant effects on the functionality of the mucosal and systemic immune systems through the activation of multiple immune mechanisms.”

If you have ever experienced constipation, digestive upset, gas, or bloating, then your microbiome may need a little support from prebiotic foods, probiotic foods, fermented foods, or a probiotic supplement. Probiotics are available through certain foods, such as kefir, kimchee, sauerkraut, natto, and yogurt. However, easy-to-take probiotic supplements are recommended to provide a more steady supply of these essential factors for health. 

Pillar three: omega-3 essential fatty acids

So far we’ve addressed energy, gut health, and immune health. But what about brain health and mood? Strong brain and mental health are the critical third pillar for overall health because they are so important to our focus and preventing and managing conditions like depression and anxiety. In today’s highly stressful society, maintaining stable mental and emotional health is necessary for protecting our physical health and being able to do our best every day. Omega-3 fatty acids are a key player in this area because they help with mood, systemic inflammation, and brain health. Naturally, however, our bodies don’t make essential fatty acids so eating a diet rich in freshwater fish and taking a supplement is ideal.

Read about omega-3 fatty acids and brain health

The two omega-3 fatty acids that are critical are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). They are an essential component of cell membranes everywhere in the body and have an impact on the function of cell receptors in those membranes. They help regulate inflammation, support brain blood flow, assist in the growth of brain tissue, help with memory and cognition, and may prevent neurodegenerative disorders including anxiety and depression. 

Certain omegas are anti-inflammatory and can help with chronic conditions that are of an inflammatory nature. Some of these conditions include diabetes, heart disease, and chronic pain.

An omega-3 supplement that provides high amounts of EPA (2,000 mg) plus DHA (100 mg) is a perfect combination to support cognitive function and keep your mood in balance while keeping some of these inflammatory conditions in check.

Bottom line

These three pillars of health are critical for the overall physical, mental, and emotional well-being of you and your family and for performing at your best. Greens, probiotics, and omega-3s are all essential and yet can be extremely challenging to get enough of in today’s world, which is why choosing a high-quality supplement for each is recommended for the entire family.

[Editor's Note: Genuine Health offers all-natural, non-GMO products to address these three pillars mentioned in this article. And for all Naturally Savvy readers they are offering 20% off with the code: NATURALLY20.]

Source

Galdeano M et al. Beneficial effects of probiotic consumption on the immune system. Annals of Nutrition and Metabolism 2019; 74:115-24

The post Three Pillars of Health For a Strong Foundation appeared first on NaturallySavvy.com.

What is metabolic health?

The definition of metabolic health includes the following items: ideal levels of blood glucose, triglycerides, blood pressure, high-density lipoprotein (HDL), and waist circumference, without the use of any medications. All of the risk factors mentioned are directly associated with an individual’s risk for diabetes, stroke, and heart disease. 

At the core of metabolic health is metabolism.

What is metabolism?

Let’s start with some basics: metabolism, which is the sum of the chemical reactions performed by the body’s cells that transform food into energy. Certain proteins regulate these chemical reactions, thousands of which occur simultaneously. 

The main precursor for energy is glucose (sugar). Therefore it’s necessary to keep a close eye on glucose levels if metabolism is going to work effectively. 

Metabolic health is the phrase used to describe how well metabolism is working, that is how efficiently your body switches from using glucose or fat for energy. If you make wise food choices that allow your glucose levels to stay steady and within a healthy range, then you have taken a good step toward achieving optimal metabolic health.

Why is optimal metabolic health important?

Poor metabolic health has been associated with a number of serious diseases and illnesses as well as symptoms that you may not associate with metabolic health. In addition to the cardiovascular and diabetes risks already mentioned, individuals whose metabolic health is compromised can experience obesity, non-alcoholic fatty liver disease, Alzheimer’s disease, and chronic kidney disease. 

At a different level, poor metabolic health may appear as fatigue, anxiety, depression, brain fog, erectile dysfunction, acne, chronic pain, increased appetite, hair loss, poor exercise endurance, a greater risk for chronic disease, and more. In fact, metabolic dysfunction is at the foundation of most chronic diseases.

On the other hand, if you take steps to improve your metabolic health, you can hope to enjoy better energy, memory, exercise endurance, fat burning, skin, fertility, immune function, and sexual health, as well as a lower risk of chronic diseases.

Read about what everyone should know about blood sugar

What’s the role of glucose in metabolic health?

Glucose plays a huge role. This simple sugar is the result of the breakdown of carbs that you eat. When glucose enters the bloodstream, it messages the pancreas to release insulin, which then tells cells to absorb glucose. The mitochondria (energy organelles in cells) use glucose to make energy, while extra glucose is stored in muscle or the liver or it is converted to triglycerides and saved up in fat cells.

If your body gets too much glucose over time, it can lead to many health issues, such as high insulin, which can eventually become insulin resistance and interfere with the breakdown of stored fat. Excess glucose in the blood is also associated with inflammation, oxidative stress (free radical damage to your cells), and glycation (glucose sticks to proteins such as collagen and can cause high blood pressure). 

Basically, having too much glucose and not controlling your glucose well is a recipe for the development of serious and common chronic diseases. Diabetes, heart disease, dementia, infertility, obesity, stroke, and many more are metabolic health-related diseases.

What is metabolic flexibility?

Here’s another term that’s important to know: metabolic flexibility, which is “the ability to respond or adapt to conditional changes in metabolic demand.” People who are metabolically flexible have a body that can quickly adapt to burn the food they eat. If they eat fat, the body burns fat; if they eat carbs, the body burns carbs. When they fast, the body continues to burn fat for energy.  

However, if you are metabolically inflexible, your body can’t make those switches easily. In the short term, the consequences can include energy crashes midday, feeling sleepy after eating, being overweight, and anxiety.

In the longer term, the result is high blood glucose levels and then insulin resistance, which then can lead to higher risks of high blood pressure, high cholesterol, obesity, and type 2 diabetes. Metabolic inflexibility also causes the mitochondria to produce more free radicals, which in turn can result in other serious illnesses such as cardiovascular disease. 

One effective way to improve metabolic flexibility is following intermittent fasting. This involves fasting for a set number of hours per day and limiting your food intake to a specific time span as well. A 16/8 program (16-hours fasting, 8-hour window for eating) is among the most common. Even starting with a 12/12 program can make changes in how your body uses its available energy stores. Following a 14/10 or 18/6 program or fasting a full day several times a week are a few other options. 

Intermittent fasting can help improve insulin resistance, reduce cholesterol and oxidative stress, fight inflammation, and maintain lean muscle. 

Read about supporting heart health for life

How can you improve metabolic health?

You can improve your metabolic health by making lifestyle changes and watching your glucose levels. For example:

• Watch your sugar intake. Americans consume nearly ten times more sugar daily than they did 100 years ago. Sugar is in many processed foods, so read labels carefully before buying or cut back on the processed foods you consume.
• Increase your fiber intake. Fiber will leave you feeling full longer and is used to calculate net carbs in your diet. For example, if a food has 6 grams of sugar and 5 grams of fiber it only counts as 1 gram of carbs. If you aren't getting enough fiber from your diet, try a supplement like Fiberus.
• Focus on whole foods. Fresh or frozen fruits and vegetables, whole grains, nuts, seeds, organic/pasture-fed/free-range meat and eggs, and healthy fats such as olive and avocado oils are best. Avoid processed foods.
• Move. Daily exercise supports metabolic health. A mixture of aerobic and strength training provides the most benefit. Research shows that exercise improves glycemic control and insulin sensitivity. 
• Sleep. Insufficient sleep interferes with processing energy. Get at least 7 to 8 hours nightly. Experts note that even one night of insufficient sleep can have an impact on insulin resistance.
• Avoid environmental and synthetic toxins. Although it’s impossible to completely stay away from these poisons, which impair the mitochondria and impact metabolism, you can reduce exposure by avoiding food additives, using all-natural health care and household cleaning products, not dry cleaning your clothes, using glass or stainless steel food containers instead of plastic, never using plastic in your microwave, only using stainless steel or ceramic water bottles (no plastic), and avoiding all secondhand smoke. 
• Change eating times. Snacking throughout the day and eating late at night can boost insulin and thus interfere with fat burning for energy and bedtime snacks interfere with sleep.
• Manage stress. Psychological stress has a negative impact on the function of the mitochondria and their ability to produce energy. Chronic stress also allows excess glucose to accumulate in the body. Adopt ways to manage your stress on a daily basis, such as meditation, yoga, deep breathing, listening to soothing music, tai chi, visualization, or anything you find enjoyable.
• Monitor your blood glucose. This task isn’t just for people with diabetes. For optimal metabolic health, everyone should monitor their blood sugar levels to see how it responds to your lifestyle and diet. The best way to accomplish this is by using a continuous glucose monitor (CGM). By using a CGM, you can track changes in your glucose levels, make dietary and lifestyle changes based on the readings from the CGM, see how your body responds to what you eat and drink, exercise, stress, and sleep, and thus take better control of your metabolic health.
• Hack your metabolism. Did you know that when your body is burning carbs you will produce more CO2? By monitoring your CO2 levels throughout the day you can learn more about your individual metabolism and how to improve your metabolic flexibility. So how do you measure something like CO2 output? This used to be an expensive procedure that only was available to elite athletes. Now, Lumen makes a small device anyone can use to hack their metabolism.

My Experience With Lumen

I have been using a Lumen device to track my metabolism for about a month now. I have always had a sweet tooth and love my carbs. What I am learning is that by timing my carbs earlier in the day and fasting for at least 12 hours at night, I have more energy during the day and I am sleeping better at night. It’s so easy to use, you breathe into the Lumen when you wake in the morning, before and after you eat, before and after exercise, and at the end of the day to see how the carb servings you ate during the day impacted your levels. At the end of the first two weeks, you receive your Lumen Flex score and I am happy to report mine has risen almost 32% since I started.

Recently, Lumen also added food logging into their app to help you track your macronutrients (carbs, fat, and protein) throughout the day and see how they affect your score.

I am working towards a better flex score and moving into a fat-burning mode more but at least now I have an easy-to-use tool to track my progress.

[Editor's Note: Right now you can save $50 off a Lumen. Use the code ANDREANS at checkout.]

Bottom line

Everyone can improve their metabolic health, but it takes practice and dedication. Fortunately, the main factors involved in poor metabolic health are modifiable. Adopt healthy lifestyle habits every day and optimal metabolic health could be just around the corner.

Disclosure: This post contains affiliate links.

Sources

Araujo J et al. Prevalence of Optimal Metabolic Health in American Adults: National Health and Nutrition Examination Survey 2009–2016. Metabolic Syndrome and Related Disorders 2019 Feb 8; 17(1):

Bird SR, Hawley JA. Update on the effects of physical activity on insulin sensitivity in humans. BMJ Open Sport and Exercise Medicine 2017 Mar 1; 2(1):e000143. 

Donga E et al. A single night of partial sleep deprivation induces insulin resistance in multiple metabolic pathways in healthy subjects. Journal of Clinical Endocrinology and Metabolism 2010 Jun; 95(6):2963-68

Goodpaster BH, Sparks LM. Metabolic flexibility in health and disease. Cell Metabolism 2017 May 2; 25(5):1027-36.

Means C, MD. The ultimate guide to metabolic health. Levels Health 2020 Jun 18

Picard M, McEwen BS. Psychological Stress and Mitochondria: A Systematic Review.” Psychosomatic Medicine 2018; 80(2):141-53.

Sugar rush! How sugar consumption is changing America. Accel Research 2012 May 2

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