Natural Remedies – Page 3 – Green Lifestyle Market

The Most Common Nutrient Deficiencies

Abstract word cloud for Vitamin B12 with related tags and terms

(Dr. Mercola) Even when you eat a balanced, whole-food diet similar to the one presented in my nutrition plan, you may still fail to get the right balance of vitamins and minerals your body needs for optimal health. Because many factors contribute to your body’s ability to derive nutrients from the food you consume, you may eat a healthy diet and still lack proper nutrition.

Changes in animal feed, climate, farming and food-processing methods, soil conditions, water quality and weather patterns, as well as increased use of genetic engineering and toxic pesticides, can have a negative effect on the quality of food available.

Your age, genetics and health conditions such as digestive issues also impact your body’s ability to absorb nutrients from your food. Often, vitamin and mineral deficiencies can be difficult to identify because you may not develop symptoms until the deficiency has become quite pronounced.

Below, I comment on 10 of the most common nutrient deficiencies — ranging from vitamin A to zinc. As you review the list, take note of any deficiency symptoms that may apply to your current situation. Then, be sure to address any area of concern. In doing so, you will continue to protect and optimize your health.

No. 1: Vitamin D

The Harvard School of Public Health suggests an estimated 1 billion people worldwide have low vitamin D levels, with deficiencies noted across all age and ethnic groups.¹ You are at risk of missing out on vitamin D from natural sun exposure if you spend most of your time indoors, use topical sunscreens or wear long clothing for religious reasons. The signs and symptoms of vitamin D deficiencyinclude:

Achy or broken bones

Because vitamin D helps your body absorb calcium, it plays a role in your bone health. Studies involving older adults have associated low vitamin D levels with an increased risk of falls and fractures.²

Age 50 or older

At age 50, your kidneys may become less effective at metabolizing inactive vitamin D into its active form. At age 70 and beyond, your body will produce about one-third less vitamin D through sun exposure than it did at younger ages.

Body mass index > 30

Because vitamin D is fat soluble, when your fat cells uptake it, less is available for use elsewhere in your body.³ For this reason, some experts recommend you increase your intake of vitamin D if you are obese.

Dark skin

Melanin, which determines your degree of skin pigmentation and protects your body from harmful ultraviolet radiation (UV), impairs your skin’s ability to produce vitamin D from sunlight. If you have darker skin, your body may need up to 10 times more sun exposure to produce adequate vitamin D as compared to a person who has lighter skin.

Feeling depressed or consistently having low energy

Thanks to the brain hormone serotonin, your mood automatically elevates when you are in the sun. Researchers examining the effects of vitamin D on the moods of 80 elderly patients found the ones with the lowest vitamin D levels were 11 times more likely to suffer from depression.⁴

Frequent colds and flu

A study done in Japan indicated schoolchildren taking 1,200 units of vitamin D per day during winter reduced their risk of contracting the flu by about 40 percent.⁵

Head sweating

One of the classic signs of vitamin D deficiency is a sweaty head. Excessive sweating in newborns due to neuromuscular irritability is still described as a common, early symptom of vitamin D deficiency.⁶

If you are experiencing any of these symptoms, get your vitamin D level tested immediately. Even if you are in good health, I recommend you have your level tested twice a year. The optimal vitamin D level for general health ranges between 40 to 60 nanograms per milliliter (ng/ml). The ideal way to raise your vitamin D is by regularly and sensibly exposing large amounts of your skin, such as your arms, back, chest and legs, to sunshine. Getting outdoors at or around solar noon is the best time to soak up the sun.

If for whatever reason you cannot get outdoors, or not frequently enough to receive sufficient UV exposure, consider taking an oral vitamin D3 supplement along with vitamin K2 and magnesium. The only way to determine your ideal maintenance dose of vitamin D is by measuring your blood level. As a general guideline, vitamin D experts recommend 4,000 IUs per day for adults, but that level applies only if you are already in the therapeutic range. If your levels are low, you may need to start with 8,000 IUs or more per day.

No. 2: Omega-3s

If you regularly consume fast food and other highly processed foods, you probably overconsume inflammatory omega-6 fats. Such high consumption of omega-6s very likely means you may not be consuming enough of the healthier omega-3 fats. Processed foods — everything from frozen meals to salad dressings — are generally loaded with omega-6s, due to the vegetable oils used to make them.

Check labels carefully and do your best to avoid products containing corn, cottonseed, soybean, safflower and sunflower oils. If you are a regular consumer of fast food, be advised most of it is prepared with these same oils. Your recommended omega-6 to omega-3 balance should be close to a 1-to-1 ratio. However, because omega-6s are overabundant in the typical American diet, your ratio may be around 20-to-1, or as high as 50-to-1! It all depends on your eating habits.

Very often, when omega-6s predominate your diet, you will almost always suffer from inflammation and higher production of body fat. I suspect the high incidence of cancer, diabetes, heart disease, hypertension, obesity and premature aging noticeable worldwide may have its roots in the chronic inflammation resulting from this profound omega-3-to-omega-6 mismatch.

Omega-3s are anti-inflammatory and vital for supporting your brain function, joints, skin and vision, as well as your heart.^7,^8,⁹ They are derived from both plant and animal sources:

Alpha-linolenic acid (ALA): found in plant sources such as chia, flaxseeds, hemp and walnuts
Docosahexaenoic acid (DHA): found in animal sources such as anchovies, salmon and sardines, as well as fish oil supplements; alternatives to fish oil include algae and my personal favorite, krill oil
Eicosapentaenoic acid (EPA): also found in animal sources such as fish and fish oil, because wherever you find DHA, EPA is also there

I recommend an animal-based omega-3 because most of its cellular health benefits are linked to EPA and DHA, not the plant-based ALA. Although plant-based omega-3s are beneficial, and ideally you need both sources of omega-3, your focus should mainly be on the animal-based variety. To learn more about the critical differences between plant- and animal-based omega-3, and why they are not interchangeable, please see “The Critical Differences Between Omega-3 Fats From Plants and Marine Animals.”

In terms of supplementation, I believe krill oil is superior to fish oil. The omega-3 in krill is attached to phospholipids, which increase its absorption. Furthermore, compared to fish oil, krill oil contains almost 50 times more astaxanthin, a potent antioxidant that helps prevent omega-3s from oxidizing before they can be integrated into your cellular tissues. I cannot stress enough the importance of getting your omega-3 level tested.

No. 3: Magnesium

Because magnesium is the fourth most abundant mineral in your body, a deficiency can wreak havoc on your health. The fact researchers¹⁰ have detected more than 3,750 magnesium-binding sites on human proteins should give you a sense of how important this mineral is for your body’s optimal functioning. Your body needs magnesium for:

Activating muscles and nerves
Creating energy in your body by activating adenosine triphosphate (ATP)
Helping digest proteins, carbohydrates and fats
Serving as a building block for RNA and DNA synthesis
Acting as a precursor for neurotransmitters like serotonin

Dietary sources of magnesium include avocados, Brazil nuts, brown rice, cashews, dark leafy greens like spinach and Swiss chard, oily fish, raw cacao, seaweed and seeds. Since there is no simple routine blood test to determine your magnesium level, it is best to get a magnesium RBC test, while also carefully evaluating and tracking your symptoms. You may be suffering from magnesium insufficiency if you experience:

Constipation
Eye twitches, muscle spasms — especially “charley horses” or spasms in your calf muscle that occur when you stretch your legs, numbness or tingling in your extremities and seizures
Headaches and/or migraines
High blood pressure, heart arrhythmias and/or coronary spasms
Low energy, fatigue and/or loss of appetite

A few years ago, I interviewed Dr. Carolyn Dean, who has been studying magnesium for nearly 20 years. In her book, “The Magnesium Miracle,” Dean lists 100 factors to help you determine if you might be deficient. She also writes a blog, and you may find her post entitled “Gauging Magnesium Deficiency Symptoms” to be helpful.¹¹ Check out the short video below by Dean to learn more about why your body can’t live without magnesium.

No. 4: Iodine

Iodine is an essential mineral found in every one of your organs and tissues. Your body needs iodine for normal thyroid function, including the production of thyroid hormones, which support brain development, bone maintenance, growth and metabolism. Nearly one-third of the world’s population is iodine deficient.¹² Severe iodine deficiency can affect your child’s brain function and IQ. The most common symptoms you are not getting enough iodine include:

Dry mouth, dry skin and lack of sweating
Enlarged thyroid gland, also known as goiter, which contributes to a variety of cancers, including esophageal, breast, ovarian and thyroid
Increased heart rate
Shortness of breath
Weight gain

Dietary sources of iodine include eggs, fish, raw milk, spirulina and sea vegetables such as kelp, kombu, nori and wakame. If you take an iodine supplement, be aware of the potentially serious risks associated with taking too much iodine. As a general rule, I do not advise taking large doses of iodine supplements like Iodora or Lugol’s long term.

In the video below, Dr. Jorge Flechas, a family physician from North Carolina who specializes in iodine therapy for thyroid and breast disorders, provides an informative overview of your thyroid, the incidence of thyroid problems and the importance of intaking sufficient iodine.

No. 5: Zinc

While you may think about it mainly during cold and flu season, zinc is an essential mineral found throughout your organs, tissues and bodily fluids. Moreover, after iron, zinc is the second most abundant trace mineral in your body. Because zinc is vital to many biological processes, you may not realize your body does not store zinc. Instead, you must intake it daily through the foods you eat or a high-quality supplement. Zinc supports your body’s critical processes such as:

Blood clotting	Immune function	Smell, taste and vision
Cell division	Thyroid health	Wound healing

At least 2 billion people worldwide are thought to be zinc deficient, including about 12 percent of the U.S. population and as much as 40 percent of the elderly.¹³ Part of the deficit likely results from soil depletion due to conventional farming methods, as well as the use of toxic pesticides such as Roundup. Beyond the soil concerns, many simply do not eat enough zinc-rich foods, the mineral is often poorly absorbed, levels are infrequently checked and testing methods are often inaccurate.

Dietary sources of zinc include dairy products, nuts, red meat and seafood. Plant sources such as asparagus, beans, green peas and spinach also contain zinc, but it is more easily absorbed from meat and animal proteins.

If you are an alcoholic or vegetarian, are pregnant or lactating, or have a digestive disorder or sickle cell disease, you are more likely to have a zinc deficiency. Even if you consider yourself to be a healthy person, you may not be eating enough zinc-rich foods on a daily basis to achieve optimal levels of this essential nutrient.

In the video above, I discuss the importance of zinc to your health, the signs of zinc deficiency and how you may improve your zinc levels through your dietary choices. Vegetarians have a particular challenge as phytic acid in grains compete with the absorption of zinc and other nutrients, which doesn’t occur in meat and dairy sources of zinc.

If you have symptoms of a zinc deficiency and choose to use a supplement, make sure it’s from a reputable company using best-practice, quality assurance methods. Independent verification of the raw materials is vital to confirm quality and assure it is free of lead and other heavy metals. The supplement should contain several different types of zinc, such as gluconate, citrate and chelate. Unless your clinician recommends otherwise, don’t go above 40 mg per day.

No. 6: Vitamin B12

Vitamin B12 (cobalamin) is known as the energy vitamin, and you need it for blood formation, DNA synthesis, energy production and myelin formation. You may be deficient in vitamin B12 if you are not eating enough of the foods containing it, or your body lacks the ability to absorb it properly.

According to the U.S. Department of Agriculture, nearly 40 percent of the American population may have marginal vitamin B12 status¹⁴— not low enough to qualify as deficiency, but low enough to where certain neurological symptoms may start to appear. Warning signs of a B12 deficiency are slow to appear, so you may be quite deficient by the time you recognize the symptoms, which include:

Apathy	Memory problems and/or “mental fog”	Muscle weakness
Fatigue	Mood swings	Tingling in the extremities

Vitamin B12 is present in its natural form only in animal sources of food, such as:

Grass fed beef and beef liver
Lamb
Venison
Organic pastured eggs and poultry
Seafood such as salmon, scallops, shrimp and snapper

If you are a strict vegetarian or vegan, you are at increased risk of B12 deficiency. While you can get some B12 from coconut oil, fortified coconut milk and nutritional yeast, you may need to take a daily supplement. Chronic long-term B12 deficiency can lead to serious conditions such as dementia, depression and fertility problems.

Most B12 supplements sold today are a waste of your money because B12 does not absorb well. Your best option is to supplement with a B12 spray, which I think is better than receiving painful B12 shots from your doctor. Whether you choose animal foods or a high-quality spray, if you are a vegan, you should consider increasing your consumption of B12 to avoid future health problems.

No. 7: Vitamin E

Vitamin E is an important fat-soluble vitamin and antioxidant designed to combat inflammation and make red blood cells. It also helps your body use vitamin K, which is important for heart health. Six billion people worldwide and 75 to 90 percent of Americans are deficient in vitamin E.¹⁵ If you are among them, you are at increased risk for cardiovascular disease, cognitive deterioration and immune dysfunction.

To achieve an optimal level, you need at least 50 IUs of vitamin E daily. The recommended dietary allowance for anyone 14 years or older is 15 milligrams (mg) per day. Vitamin E is well-known for protecting against free radical damage and the effects of aging. It is actually a family of at least eight fat-soluble antioxidant compounds, divided into two main categories:

Tocopherols, which are considered the “true” vitamin E
Tocotrienols, each of which has subfamilies of four different forms

Vitamin E can easily be obtained from a healthy diet, and high amounts of it are found in three general categories of foods:

Leafy greens like spinach
High-fat foods such as nuts, seeds, fatty fish and seafood, including sardines and shrimp
Oil-rich, high-fat plants such as avocados and olives

Most of these foods are best eaten raw because cooking will destroy some of the nutrients. Obvious exceptions exist of course — do not eat raw shrimp, for example. If you must use a supplement, choose a full-spectrum vitamin E containing mixed natural tocopherols and tocotrienols. Avoid the synthetic form. Natural vitamin E is always listed as the “d-” form: d-alpha-tocopherol, d-beta-tocopherol, etc. Synthetic versions are listed as “dl-” forms.

No. 8: Vitamin K2

Vitamin K is a fat-soluble vitamin that is well-known for its role in blood clotting. However, there are two different kinds of vitamin K,¹⁶each providing its own set of health benefits. Vitamin K1 is primarily responsible for blood clotting whereas vitamin K2 works synergistically with calcium, magnesium and vitamin D to impart a number of important health benefits.

Vitamin K2 also plays a crucial role in bone health,¹⁷ and may be critical for the prevention of osteoporosis (brittle bones). Osteocalcin is a protein produced by your osteoblasts (cells responsible for bone formation), and is utilized within the bone as an integral part of the bone-forming process. However, osteocalcin must be “carboxylated” before it can be effective. Vitamin K functions as a cofactor for the enzyme that catalyzes the carboxylation of osteocalcin.

If you do not have sufficient amounts of vitamin K2, you run the risk of both brittle bones and calcification in your soft tissues. In other words, vitamin K2 is necessary to keep your bones strong and your soft tissues pliable. A number of Japanese trials have shown that vitamin K2 completely reverses bone loss and in some cases even increases bone mass in people with osteoporosis.¹⁸

The pooled evidence of seven Japanese trials also show that vitamin K2 supplementation produces a 60 percent reduction in vertebral fractures and an 80 percent reduction in hip and other non-vertebral fractures.¹⁹ One Chinese meta-analysis²⁰ of 19 randomized controlled trials found that vitamin K2 supplementation significantly improved vertebral bone density in postmenopausal women and reduced the risk of bone fractures.

Another three-year-long placebo-controlled study²¹ done in the Netherlands found that postmenopausal women taking 180 mcg of MK-7 per day increased their bone strength and saw a decrease in the rate of age-related bone mineral decline and reduced loss of bone density, compared to those taking a placebo. The following graphic, from a 2014 research paper²² on vitamin K2, illustrates the dual effect of vitamin K on bone and vascular health.

Vitamin K2 is found primarily in animal-based foods (MK-4) and fermented foods (MK-7). However, when it comes to MK-7, it’s important to realize that not all bacteria make K2, so only certain fermented foods will contain it. Grain fed animals will also produce far lower amounts of K2, and are best avoided for other reasons. Only grass fed animals will develop naturally high K2 levels.

For these reasons, most commercial yogurts are virtually devoid of vitamin K2, and while certain types of cheeses, such as Gouda, brie and Edam are high in K2, others are not. One of the best ways to get plenty of vitamin K2 from your diet it is to regularly eat home-fermented vegetables made with a special starter culture designed with bacterial strains that produce vitamin K2.

You can get up to 500 mcg of vitamin K2 in a 2-ounce serving of fermented vegetables using such a starter culture, which is a clinically therapeutic dose. This is also one of your most economical alternatives.

No. 9: Selenium

Selenium serves two very important and interrelated roles:

At the cellular level, selenium is an active component of glutathione peroxidase, an enzyme that converts hydrogen peroxide to water. Glutathione peroxidase has potent antioxidant properties, and serves as a first line of defense against build-up of harmful free radicals in your cells.
Selenium also plays an important role in the prevention of cancer. One of the reasons people get cancer is because of excessive free radical production. By reducing free radicals, selenium helps reduce your risk of cancer.

If you like Brazil nuts, eating about two to three of them per day will typically be sufficient. If you opt for a supplement, make sure to get the correct form. What you’re looking for is the high-selenium yeast form, the scientifically tested and most recommended version.

No. 10: Vitamin A

Nearly half of American adults and teens are at risk for insufficiency or deficiency of vitamin A.²³ Your body needs a daily dose of this fat-soluble vitamin to maintain healthy bones, cell membranes, immune function, skin, teeth and vision. Vitamins A and D work in tandem, and there’s evidence suggesting that without vitamin D, vitamin A can be ineffective or even toxic.

On the other hand, if you’re deficient in vitamin A, vitamin D cannot function properly either, so a balance of these two vitamins is essential to good health. That said, because we do not yet know the optimal ratios between these two vitamins, balancing them well through supplementation can be challenging. For that reason, if you are able, it’s best to intake vitamins A and D from food and sun exposure, rather than supplements.

The best source of vitamin A your body can actually use is animal products such as fish, grass fed meat, liver and pastured poultry, as well as raw, organic dairy products like butter. These foods contain retinol, preformed vitamin A that your body can easily use. You will find it difficult to get sufficient amounts of vitamin A from beta-carotene, a provitamin A found in plant foods like broccoli, cantaloupe, carrots, squash and sweet potatoes.

While your body can readily use the retinol form of vitamin A, it must convert provitamin A (carotenoids) into bioavailable retinol. If you’re in excellent health, this should not pose a major problem; however, factors such as alcohol use, digestive problems and genetics can affect your body’s ability to absorb carotenoids and convert them into retinol. Medical conditions that interfere with the digestion of fat, including Crohn’s disease, cystic fibrosis and gallbladder and liver disease also affect your body’s ability to convert vitamin A.

A number of studies have raised warnings about vitamin A supplementation; indicating high doses may lead to toxicity, and may raise your risk of cancer, heart disease and all-cause mortality. Be particularly cautious with retinol or retinoic acid supplements, as these fat-soluble forms pose a greater risk of toxicity. Strictly avoid all synthetic versions.

Chinese Herb Shows Promise Against Tooth Decay

(Dr. Mercola) Your dental health is an important component of your physical health. While often ignored or overlooked, dental issues such as cavities and root canals can have a significant systemic influence, and the state of your soft tissues and teeth often offer a clear reflection of what’s going on in the rest of your body.

Tooth decay is often misconstrued as a “fluoride insufficiency,” but nothing could be further from the truth. The health of your teeth is largely dependent on your diet, which affects not only your gut microbiome but also your oral microbiome. Like your bones, your teeth also need certain nutrients to remain strong and healthy.

Interestingly, Chinese researchers recently discovered that water extract of the herb Galla chinensis has potent anticaries effects, effectively inhibiting acid production caused by caries-associated bacteria and increasing teeth’s resistance to acid.^1,²

The Anticaries Activity of Galla Chinensis

Galla Chinensis³ (Wu Bei Zi, also known as Chinese gall or Chinese sumac) — one of hundreds of Chinese herbs tested by this research team — was found to have “strong potential to prevent dental caries due to its antibacterial capacity and tooth mineralization benefit.”⁴ The herb also has antiviral, anticancer, hepatoprotective, antidiarrheal and antioxidant activities.

According to the authors, “Galla chinensis water extract has been demonstrated to inhibit dental caries by favorably shifting the demineralization/remineralization balance of enamel and inhibiting the biomass and acid formation of dental biofilm.” Unfortunately, it’s still far too early to start using the herb in dental applications, because the researchers have yet to identify the active ingredient responsible for these anticaries activities. As reported by ScienceBlog:⁵

“In the present study, several Galla chinensis extracts with different main ingredients were obtained and determined by liquid chromatography-mass spectrometry analysis. The antibacterial capacity was determined using the polymicrobial biofilms model, which can generate reproducible plaque-like biofilms that occur in vivo.

The effect of inhibiting tooth demineralization was tested using an in vitro pH-cycling regime, which mimicked the periodic pH change in mouth. ‘Medium molecular weight gallotannins are the most active constituent in terms of caries prevention’ concluded Xuelian Huang, Ph.D., DDS, the lead author.”

Dietary Guidelines for Strong, Healthy Teeth

While Galla chinensis may someday be added to dental products as an aid against tooth decay, your best answer is already at hand. If you want to have healthy teeth, you must start from the inside out, and that means cleaning up your diet.

Much of the dietary advice for oral health is founded on the findings of the late Dr. Weston A. Price,⁶ a Cleveland dentist who sought to determine what makes for good dental health by studying indigenous tribes who, he said, had “fine teeth” and few chronic health problems. While studying the oral health and diets of various native tribes, he noticed distinct similarities:

The foods were natural, unprocessed and organic (and contained no sugar except for the occasional bit of honey or maple syrup)
The people ate foods that grew in their native environment. In other words, they ate locally grown, seasonal foods
Many of the cultures ate unpasteurized dairy products, and all of them ate fermented foods
A significant portion of the food was eaten raw
All of the cultures ate animal products, including animal fat, full-fat butter and organ meats

When Price analyzed his findings, he found the native diets contained 10 times the amount of fat-soluble vitamins, and at least four times the amount of calcium, other minerals and water-soluble vitamins as that of Western diets at that time. Their diets were also rich in enzymes because they ate fermented and raw foods (enzymes help you to digest cooked foods).

Importantly, the native diets also had at least 10 times more omega-3 fat than modern diets and far less omega-6 fats. Today, there’s ample evidence showing diets lacking in omega-3 fats while being heavy on omega-6s from vegetable oils (now found in most processed foods), are a recipe for disaster.

Modern research supports Price’s early observations, showing that even moderate amounts of omega-3 fats may help ward off gum disease. In one study,⁷ researchers divided nearly 9,200 adults into three groups based on their omega-3 consumption. Dental exams showed those in the middle and upper third for consumption of the omega-3 fats DHA and EPA were 23 percent to 30 percent less likely to have gum disease.

What About Fluoride?

While fluoride is commonly touted as the best prophylactic and answer to caries-prone teeth, the evidence to support these claims is flimsy at best. Dental caries is caused by demineralization of your teeth (enamel and dentin) by the acids formed during the bacterial fermentation of dietary sugars. Demineralization is countered by the deposit of minerals from your saliva, or remineralization, which is a slow process, and fluoride is said to prevent dental caries by enhancing this mineralization.

Alas, your teeth do not actually rely on fluoride for remineralization. In fact, fluoride serves no beneficial biological role in the human body at all. It does, however, cause harm. For example, evidence shows fluoride is an endocrine disruptor that can affect your bones, brain, thyroid gland, pineal gland and even your blood sugar levels. Importantly, it’s a known neurotoxin, shown to lower IQ in children.

Poor Diet Is the Primary Cause of Dental Decay

By far, excess dietary sugar is the most significant factor in driving dental decay. Other primary causes of tooth decay cited in the medical literature include:

Children going to bed with a bottle of sweetened drink in their mouth, or sucking at will from such a bottle during the day
Poor dental hygiene and poor access to and use of dental health services, usually related to socioeconomic status
Mineral deficiencies, like magnesium, which can weaken bones and teeth⁹
Vitamin K2 is crucial for bone mineralization and unless you consume grass fed organic animal products and nonpasteurized fermented foods on a regular basis, there is a good chance you might be deficient in this important nutrient
More than 600 medications promote tooth decay by inhibiting saliva

Research¹⁰ published in 2014 shows there is a robust log-linear relationship of dental caries to sugar intakes, meaning your risk of cavities increases the more sugar you eat — and this was found to be true despite regular use of fluoridated water and/or fluoridated toothpaste. According to this study, to minimize your risk of cavities, sugar should make up no more than 3 percent of your total energy intake (with 5 percent noted as a “pragmatic” or more realistic goal).

Foods That Fight Bad Breath

Certain dietary choices can also contribute to or prevent a common side effect of poor oral health, namely bad breath (halitosis), caused by oral bacteria that produce foul-smelling sulfur compounds during protein breakdown. Clearly, if you struggle with bad breath, you need to address your overall diet and/or daily oral hygiene. That said, the following foods may also help fight bad breath:¹²

Cinnamon, thanks to the presence of antimicrobial cinnamic aldehyde, which helps prevent odor-causing bacteria
Water. Dry mouth promotes microbial growth that can lead to bad breath. Making sure you’re well-hydrated by drinking more water can help stimulate saliva production
Strawberries. Their high water content and vitamin C help deter odor-causing bacteria
Green tea contains antioxidants that help deter and destroy odor-causing bacteria
Parsley, apple and spinach — all three of which contain polyphenols that help break down foul-smelling sulfur compounds

Coconut Oil Is Excellent for Oral Health

Coconut oil is a powerful inhibitor of a large variety of pathogenic organisms, from viruses to bacteria to protozoa, largely due to its naturally high lauric acid content. Your body converts lauric acid into monolaurin, a monoglyceride that can destroy lipid-coated viruses — including herpes, influenza and measles — as well as gram-negative bacteria and protozoa.

Researchers in Ireland found that coconut oil treated with enzymes (in a process similar to digestion) strongly inhibits the growth of most Streptococcus bacteria strains; microbes commonly found in your mouth can lead to plaque buildup, cavities and gum disease. This included Streptococcus mutans, the acid-producing bacterium identified as a major cause of tooth decay.¹³

While the product used in this study was a special enzyme-treated formulation, natural organic coconut oil can have similarly beneficial effects. Not only can you create your own toothpaste from coconut oil, baking soda and natural, unprocessed salt, you can also use coconut oil for oil pulling.

Oil Pulling Explained

Oil pulling¹⁴ is a practice dating back thousands of years, having its origins in Ayurvedic medicine. Basically, it involves rinsing your mouth with coconut oil, much like you would with a mouthwash. The oil is worked around your mouth by pushing, pulling and drawing it through your teeth for a period of 15 minutes. In the beginning, your cheeks and jaw may tire after just a few minutes, so you may need to work your way up to 15, but it’s well worth the effort.

This process allows the oil to “pull out” bacteria, viruses, fungi and other debris from between your teeth and gums. When done, spit out the oil in the toilet or outdoors to avoid clogging your sink, and rinse your mouth with water. Do not swallow the oil.

When done correctly, oil pulling has a significant cleansing, detoxifying and healing effect, not only for your mouth and sinuses but for the rest of your body as well. Anecdotally, oil pullers have reported relief from systemic health problems such as arthritis, diabetes and even heart disease.

Scientifically, oil pulling has been shown to significantly reduce plaque formation and gingivitis (gum disease) with consistent use.^15,^16,¹⁷According to Bruce Fife, naturopathic physician and expert in the healing effects of coconut, the cleansing effect of oil pulling can be understood with the following analogy:¹⁸

“It acts much like the oil you put in your car engine. The oil picks up dirt and grime. When you drain the oil, it pulls out the dirt and grime with it, leaving the engine relatively clean. Consequently, the engine runs smoother and lasts longer. Likewise, when we expel harmful substances from our bodies our health is improved and we run smoother and last longer.”

On a side note, Manuka honey from New Zealand, which is well-known for its potent medicinal properties, has also been shown to be effective in reducing plaque.¹⁹ Researchers found Manuka honey worked as well as chemical mouthwash, and better than the cavity fighting sugar alcohol, xylitol. This is most likely due to the honey’s antibacterial properties. Clinical trials have shown that Manuka honey can effectively eradicate more than 250 clinical strains of bacteria, including antibiotic-resistant varieties.

Take Control of Your Oral Health

Download Interview Transcript

Proper dental hygiene is important for optimal health, as discussed by Dr. Bill Osmunson in the interview above. When it comes to preventing cavities, drinking fluoridated water and brushing your teeth with fluoridated toothpaste are not the answer you’re looking for. The key is your diet, along with daily dental health care in the form of tooth brushing and flossing.

You can learn more about proper brushing and flossing techniques by following the hyperlinks provided. Practicing twice daily brushing and flossing, along with regular cleanings by your biological dentist and hygienist, will ensure that your teeth and gums are as healthy as they can be.

8 Amazing Benefits Of CBD Oil

(Natural Blaze) Marijuana contains two compounds: THC and CBD. The THC compound is well-known for its mind-alerting capacity. CBD is one of the compounds that are found in the plant named cannabinoids. The oils that are derived from cannabis plant are known as the CBD oil, as they have concentrations of CBD. When taking a name of the cannabis plant, many people confuse CBD oil with marijuana; however, they are different.

In the case of the CBD compound, it is not psychoactive. This compound neither changes the state of mind, nor the state of the body. Additionally, CBD can be made from hemp which is different from marijuana.

One study predicts that the cannabis market could grow 700% by 2020. This shows how the use of CBD is growing despite any controversy. Researchers are looking to find the therapeutic uses of the CBD.

What are some of the health benefits of CBD oil?

There are plenty of potential health benefits of CBD because of its properties. Here are some of the potential health benefits of CBD oil.

Quitting smoking and drug withdrawals

There are many people who are addicted to smoking, and this is because of the drug called “nicotine” that is found in the cigarette. And, the good news for those who want to quit smoking is that the use of CBD oil can help you quit smoking. There is plenty of evidence that supports it. The study found that the people who used an inhaler containing CBD smoked fewer cigarettes, and they felt no cravings for nicotine.

Another study showed that some of the symptoms that are seen among the people who abuse substance might be reduced with the use of the CBD.

Drinking Cherry Juice Could Give You An Extra 84 Minutes of Sleep Every Night, Study Finds

cold cherry juice in a glass with water drops and pitcher on wooden table with ripe berries in pottery bowl

(Independent) If counting sheep doesn’t help you drift off into a deep sleep at night, you might want to consider downing a glass of Montmorency tart cherry juice.

Is Most Back Pain Caused by Repressed Emotions?

(Dr. Mercola) Back pain is perhaps one of the most common health complaints across the globe. Worldwide, 1 in 10 people suffers from lower back pain, and it’s the No. 1 cause of job disability. In the U.S., a whopping $90 billion is spent on back pain each year.¹ Tragically, back pain is also a leading cause of opioid use, which now kills more Americans than car crashes.²

Seventy-five to 80 percent of back pain cases do resolve within two to four weeks,³ with or without treatment, although it’s important to note that back pain can also be symptomatic of something else entirely, including an aortic aneurysm, appendicitis, gynecological issues, osteoporosis, arthritis and kidney stones,⁴ so if your back pain is not the result of an injury or strain, it’s advisable to see a doctor for an assessment.

Few people want to be told that their pain is psychological or emotional in origin, but there’s quite a bit of evidence that backs this up. As noted in a 2014 scientific review:⁵

“Specifically with regard to pain, studies pointed to the need for a model encompassing the complexity of the pain phenomenon. The biopsychosocial perspective closes this gap by confirming the existence of a dynamic relationship among biological changes, psychological status and social context.

The difficulty to accept the multidimensional nature of pain is largely linked to the widespread acceptance of Cartesian principles separating mind from body. Conversely, the biopsychosocial approach tries to consider physical, psychological, social and spiritual aspects not separately, but as an integrated whole … [S]everal studies show the major role of biopsychosocial factors in triggering chronic pain, in the process of acute pain chronicity and in patients’ incapacity.”

Back Pain — Is It All in Your Head?

The late Dr. John Sarno, a professor of rehabilitation medicine, used mind-body techniques to treat patients with severe low back pain. His specialty was those who have already had surgery for low back pain and did not get any relief. This is a tough group of patients, yet he claimed to have a greater than 80 percent success rate using techniques like the Emotional Freedom Techniques (EFT). A recent Vox article⁶ discusses Sarno’s unconventional treatment strategies for back pain, citing feedback from enthusiastic patients:

“‘Thousands of people, including myself and my husband, cured our chronic back pain using [Sarno’s] methods,’ wrote Karen Karvonen. Another Sarno devotee, Steven Schroeder, said the doctor changed his life. Schroeder’s back pain flared whenever he was stressed — a busy time at work, an illness in his family.

After he absorbed Sarno’s books, the discomfort mostly vanished. ‘I still sometimes have pain now in times of stress — but I can literally make it go away with mental focus,’ Schroeder, a lawyer in Chicago, wrote in an email. ‘It is crazy.’

Though he may not be a household name, Sarno is probably America’s most famous back pain doctor. Before his death on June 22, a day shy of his 94th birthday, he published four books and built a cult-like following of thousands of patients … Many of them claim to have been healed by Sarno, who essentially argued back pain was all in people’s heads.”

Before his death, Sarno was even the subject of a full-length documentary, “All the Rage: Saved by Sarno,” produced through Kickstarter donations. The film is expected to become available on Netflix before the end of the year. He was also featured in a “20/20” segment in 1999 (below).

As noted by Sarno in “All the Rage” — a four-minute trailer of which is included above — “I tell [my patient] what’s going on, and lo and behold, it stops hurting.” The “what” that is going on is not a physical problem at all — it’s emotions: anger; fear; frustration; rage.

The Psychological Underpinnings of Pain

One of the most controversial aspects of Sarno’s theory is that spine and disc abnormalities have no bearing on pain. In this 20/20 segment, Sarno dismisses these issues as “normal abnormalities” that are unrelated to any pain you may be experiencing. Many with back pain have no detectable abnormalities or structural problems while some that do have them suffer no pain.

According to Sarno, you unconsciously cause your own pain. In a nutshell, the pain you’re experiencing is your brain’s response to unaddressed stress, anger or fear. When these kinds of emotions are suppressed, your brain redirects the emotional impulses to restrict blood flow to certain parts of your body, such as your back, neck or shoulder, thereby triggering pain.

This pain acts as a distraction from the anger, fear or rage you don’t want to feel or think about. The pain essentially acts as a lid, keeping unwanted emotions from erupting. You may feel anger at the pain, but you won’t have to face the fact that you’re actually angry at your spouse, your children or your best friend, or that you hate your job, or the fact that you feel taken advantage of.

As noted by Sarno, working hard and constantly trying to do everything perfectly to keep everybody around you happy, “is enraging to the unconscious mind.” The term Sarno coined for this psychosomatic pain condition is “tension myoneural syndrome,”⁷ and he firmly believed most people can overcome their pain by acknowledging its psychological roots.

Even if you struggle to accept such a concept, the mere knowledge of it can have therapeutic power. In other words, by considering the idea that your problem is in fact rooted in stress factors opposed to a physical problem can allow the pain to dissipate.

Do:	Don’t:
Resume physical activity. It won’t hurt you	Repress your anger or emotions
Talk to your brain: Tell it you won’t take it anymore	Think of yourself as being injured. Psychological conditioning contributes to ongoing back pain
Stop all physical treatments for your back — they may be blocking your recovery	Be intimidated by back pain. You have the power to overcome it

Studies Support Mind-Body Connection in Painful Conditions

While many pain experts disagreed (and still disagree) with Sarno’s theories, recent research supports the idea that pain, in many cases, has psychological underpinnings. A study⁸ published last year found emotion awareness and expression therapy (EAET) reduced chronic musculoskeletal pain by at least 30 percent in two-thirds of patients; one-third of patients improved by 70 percent.

All Pain Is Regulated by Your Brain

It may be helpful to remember that while pain may be largely a product of your own mind, the pain is still “real.” As noted by Dr. Mel Pohl,¹² a clinical assistant professor in the department of psychiatry and behavioral sciences at the University of Nevada School of Medicine, “all pain is regulated by the brain — whether there is an actual nail in your thumb or an old injury that should have healed by now but inexplicably keeps hurting — in both cases it is nerve fibers that are sending messages to your brain that cause you to feel pain.”

An acute injury doesn’t have to have a psychological trigger, but if the pain persists long after the injury has healed, there may well be an emotional aspect involved. Pain can also carve figurative grooves in your brain. When pain is perceived over an extended period of time, the number of pain-causing neurotransmitters in your nervous system increase and your pain threshold tends to get lower. Essentially, you become more sensitized to pain.

Like Sarno, Hanscom and many others, Pohl also believes emotions are a primary cause of pain, triggering as much as 80 percent of all pain. This does not detract from its validity or intensity, however. Writing for Psychology Today, he says:¹³

“Based on studies conducted [in 2013] … published in the journal NatureNeuroscience, we now have conclusive evidence that the experience of chronic pain is strongly influenced by emotions. The emotional state of the brain can explain why different individuals do not respond the same way to similar injuries.

It was possible to predict with 85 percent accuracy whether an individual (out of a group of forty volunteers who each received four brain scans over the course of one year) would go on to develop chronic pain after an injury, or not.

These results echo other data and studies in the psychological and medical literature that confirm that changing one’s attitudes — one’s emotions — toward pain decreases the pain. I believe that one of the most important things people with chronic pain can do to help themselves is to notice what they are feeling.”

Physical Movement Is a Crucial Treatment Component for Most Pain

Your body needs regular activity to remain pain-free, and this applies even if you’re currently in pain. Not only does prolonged sitting restrict blood flow, which may trigger or exacerbate pain, sitting may even be the cause of the pain in the first place. For example, when you sit for long periods of time, you typically end up shortening your iliacus, psoas and quadratus lumborum muscles that connect from your lumbar region to the top of your femur and pelvis.

When these muscles are shortened, it can cause severe pain upon standing, as they will effectively pull your lower back (lumbar) forward. When there’s insufficient movement in your hip and thoracic spine, you also end up with excessive movement in your lower back. Most people tend to “baby” the pain and avoid moving about as much as possible, but in most cases, this is actually contraindicated. In fact, experts now agree that when it hurts the most, that’s when you really need to get moving.¹⁴

A scientific review of 21 studies¹⁵ confirmed that not only is exercise the most effective way to prevent back pain in the first place, it’s also the best way to prevent a relapse. Among people who had a history of back pain, those who exercised had a 25 percent to 40 percent lower risk of having another episode within a year than those who did not exercise.

Strength exercises, aerobics, flexibility training and stretching were all beneficial in lowering the risk of recurring pain. The video above, featuring Lisa Huck, demonstrates and explains the benefits of dynamic movement, and how it can help prevent and treat back pain.

New Treatment Guidelines for Back Pain Stress Nondrug Interventions

Fortunately, doctors are increasingly starting to prescribe activity in combination with a wait-and-watch approach for back pain patients.¹⁶ Dr. James Weinstein, a back-pain specialist and chief executive of Dartmouth-Hitchcock Health System, told The New York Times:¹⁷

“What we need to do is to stop medicalizing symptoms. Pills are not going to make people better … [Y]oga and tai chi, all those things are wonderful, but why not just go back to your normal activities? I know your back hurts, but go run, be active, instead of taking a pill.”

This view has now become the new norm. In fact, on February 14, 2017, the American College of Physicians issued updated treatment guidelines^18,¹⁹ for acute, subacute and chronic low back pain, now sidestepping medication as a first-line treatment and recommending nondrug therapies instead. This is a significant change, and one that could potentially save thousands of lives by avoiding opioid addiction. The new guidelines include three primary recommendations:

1.“Given that most patients with acute or subacute low back pain improve over time regardless of treatment, clinicians and patients should select nonpharmacologic treatment with superficial heat … massage, acupuncture, or spinal manipulation … If pharmacologic treatment is desired, clinicians and patients should select nonsteroidal anti-inflammatory drugs or skeletal muscle relaxants …

2.For patients with chronic low back pain, clinicians and patients should initially select nonpharmacologic treatment with exercise, multidisciplinary rehabilitation, acupuncture, mindfulness-based stress reduction … tai chi, yoga, motor control exercise, progressive relaxation, electromyography biofeedback, low-level laser therapy, operant therapy, cognitive behavioral therapy, or spinal manipulation …

3.In patients with chronic low back pain who have had an inadequate response to nonpharmacologic therapy, clinicians and patients should consider pharmacologic treatment with nonsteroidal anti-inflammatory drugs as first-line therapy, or tramadol or duloxetine as second-line therapy.

Clinicians should only consider opioids as an option in patients who have failed the aforementioned treatments and only if the potential benefits outweigh the risks for individual patients and after a discussion of known risks and realistic benefits with patients … “

The guidelines stress that even in the rare case when an opioid is given, it should only be prescribed in the lowest dose and for the shortest duration possible. Steroid injections and acetaminophen are also discouraged, as studies suggest neither is helpful or beneficial. Acetaminophen does not lower inflammation, and a review of the research²⁰ shows steroids are on par with placebo when it comes to treating back pain in the long term.

Nondrug Solutions for Pain Relief

I certainly believe that your emotional health and your ability to effectively address stress is an essential component of optimal health, and can have a major influence on whether or not you’re effective in eliminating your pain. And so do many other doctors and scientists from various fields of medicine.

It’s unfortunate that so many people dismiss these types of treatment strategies simply because they seem “too simple to be effective.” We’ve been indoctrinated to believe that getting well involves radical, often painful treatment, when in most cases the complete opposite is true.

It’s also important to be fully aware of the addictive potential of opioid drugs, and to seriously weigh your need for a narcotic pain killer. There are many other ways to address pain. Below is a long list of suggestions. If you are in pain that is bearable, please try these options first. If you need a pain reliever, consider an over-the-counter (OTC) option.

Research²¹ shows prescription-strength naproxen (Naprosyn, sold OTC in lower dosages as Aleve) provides the same pain relief as more dangerous narcotic painkillers. However, while naproxen may be a better alternative to narcotic painkillers, it still comes with a very long list of potential side effects,²² and the risks increase with frequency of use.

Eliminate or radically reduce most grains and sugars from your diet

Avoiding grains and sugars will lower your insulin and leptin levels and decrease insulin and leptin resistance, which is one of the most important reasons why inflammatory prostaglandins are produced. That is why stopping sugar and sweets is so important to controlling your pain and other types of chronic illnesses.

Take a high-quality, animal-based omega-3 fat

Omega-3 fats are precursors to mediators of inflammation called prostaglandins. (In fact, that is how anti-inflammatory painkillers work, by manipulating prostaglandins.) Good sources include wild-caught Alaskan salmon, sardines, and anchovies, which are all high in healthy omega-3s while being low in contaminants such as mercury. As for supplements, my favorite is krill oil, as it has a number of benefits superior to fish oil.

Optimize your sun exposure and production of vitamin D

Optimize your vitamin D by getting regular, appropriate sun exposure, which will work through a variety of different mechanisms to reduce your pain. Sun exposure also has anti-inflammatory and pain relieving effects that are unrelated to vitamin D production, and these benefits cannot be obtained from a vitamin D supplement.

Red, near-, mid- and far-infrared light therapy (photobiology) and/or infrared saunas may also be quite helpful as they promote and speed tissue healing, even deep inside the body.

Medical cannabis

Medical marijuana has a long history as a natural analgesic and is now legal in 28 states. You can learn more about the laws in your state on medicalmarijuana.procon.org.²³

Kratom

Kratom (Mitragyna speciose) is another plant remedy that has become a popular opioid substitute.²⁴ In August 2016, the U.S. Drug Enforcement Administration issued a notice saying it was planning to ban kratom, listing it as Schedule 1 controlled substance. However, following massive outrage from kratom users who say opioids are their only alternative, the agency reversed its decision.²⁵

Kratom is likely safer than an opioid for someone in serious and chronic pain. However, it’s important to recognize that it is a psychoactive substance and should not be used carelessly. There’s very little research showing how to use it safely and effectively, and it may have a very different effect from one person to the next.

Also, while it may be useful for weaning people off opioids, kratom is in itself addictive. So, while it appears to be a far safer alternative to opioids, it’s still a powerful and potentially addictive substance. So please, do your own research before trying it.

Emotional Freedom Techniques (EFT)

EFT is a drug-free approach for pain management of all kinds. EFT borrows from the principles of acupuncture in that it helps you balance out your subtle energy system. It helps resolve underlying, often subconscious, and negative emotions that may be exacerbating your physical pain. By stimulating (tapping) well-established acupuncture points with your fingertips, you rebalance your energy system, which tends to dissipate pain.

Meditation and Mindfulness Training

Among volunteers who had never meditated before, those who attended four 20-minute classes to learn a meditation technique called focused attention (a form of mindfulness meditation) experienced significant pain relief — a 40 percent reduction in pain intensity and a 57 percent reduction in pain unpleasantness.²⁶

Chiropractic

Many studies have confirmed that chiropractic management is much safer and less expensive than allopathic medical treatments, especially when used for pain such as low back pain.

Qualified chiropractic, osteopathic and naturopathic physicians are reliable, as they have received extensive training in the management of musculoskeletal disorders during their course of graduate health care training, which lasts between four to six years. These health experts have comprehensive training in musculoskeletal management.

Acupuncture

Research has discovered a “clear and robust” effect of acupuncture in the treatment of back, neck and shoulder pain, and osteoarthritis and headaches.

Physical therapy

Physical therapy has been shown to be as good as surgery for painful conditions such as torn cartilage and arthritis.

Foundation Training

Foundation training is an innovative method developed by Dr. Eric Goodman to treat his own chronic low back pain. It’s an excellent alternative to painkillers and surgery, as it actually addresses the cause of the problem.

Massage

A systematic review and meta-analysis published in the journal Pain Medicine included 60 high-quality and seven low-quality studies that looked into the use of massage for various types of pain, including muscle and bone pain, headaches, deep internal pain, fibromyalgia pain and spinal cord pain.²⁷

The review revealed massage therapy relieves pain better than getting no treatment at all. When compared to other pain treatments like acupuncture and physical therapy, massage therapy still proved beneficial and had few side effects. In addition to relieving pain, massage therapy also improved anxiety and health-related quality of life.

Astaxanthin

Astaxanthin is one of the most effective fat-soluble antioxidants known. It has very potent anti-inflammatory properties and in many cases works far more effectively than anti-inflammatory drugs. Higher doses are typically required and you may need 8 milligrams (mg) or more per day to achieve this benefit.

Ginger

This herb has potent anti-inflammatory activity and offers pain relief and stomach-settling properties. Fresh ginger works well steeped in boiling water as a tea or grated into vegetable juice.

Curcumin

In a study of osteoarthritis patients, those who added 200 mg of curcumin a day to their treatment plan had reduced pain and increased mobility. A past study also found that a turmeric extract composed of curcuminoids blocked inflammatory pathways, effectively preventing the overproduction of a protein that triggers swelling and pain.²⁸

Boswellia

Also known as boswellin or “Indian frankincense,” this herb contains specific active anti-inflammatory ingredients.

Bromelain

This enzyme, found in pineapples, is a natural anti-inflammatory. It can be taken in supplement form but eating fresh pineapple, including some of the bromelain-rich stem, may also be helpful.

Cetyl Myristoleate (CMO)

This oil, found in fish and dairy butter, acts as a joint lubricant and anti-inflammatory. I have used this for myself to relieve ganglion cysts and carpal tunnel syndrome. I used a topical preparation for this.

Evening Primrose, Black Currant and Borage Oils

These contain the essential fatty acid gamma-linolenic acid (GLA), which is particularly useful for treating arthritic pain.

Cayenne Cream

Also called capsaicin cream, this spice comes from dried hot peppers. It alleviates pain by depleting the body’s supply of substance P, a chemical component of nerve cells that transmits pain signals to your brain.

Methods such as hot and cold packs, aquatic therapy, yoga, various mind-body techniques and cognitive behavioral therapy²⁹ can also result in astonishing pain relief without drugs.

Grounding

Walking barefoot on the earth may also provide a certain measure of pain relief by combating inflammation.