14 Foods That Can Help You Sleep

It is no longer news that a good nights sleep is one of the world's best doctors.  No matter the ailment, the first sign of recovery begins with sound sleep.  The benefits of a good night sleep goes beyond helping you heal, it brings out your beauty, controls your sugar, lowers blood pressure, heals diarrhea, settles constipation, stops inflammations, reduces tension, calms the brain and mind.  Just name the disease.  It is important therefore that we eat foods that will help us sleep well at night.

It is surprising that many adult are not aware that what they eat during the day affects how  well they will sleep at night.

Here are 14  Proven Foods that will Help you Sleep

1.  Bananas

Fresh bananas is one of the best foods if you are looking forward to a good night sleep it contains B6
helps in melatonin production.  I have severally consumed bananas at night and it really works especially when combined with cinnamon powder and a little honey.  No sleep inducing drug or medication will surpass the synergy of these three natural foods. Ensure not to overdo it, because bananas are high in sugar.

2.  Yoghurt

If you suffer insomnia, try fresh yoghurt, especially the ones with life cultures, real probiotics.  Unfortunately, most yogurts are ladden with sugar and artificial flavour.  Try going for a well fermented yogurt at night and see how easy you will fall asleep, additionally,  yogurt is easily digested and assimilated than milk.  Though all dairy products like milk, chicken, eggs are great when you want to have a good night sleep

3.  Almonds

Almonds  contain tryptophan and magnesium,  which both help to naturally reduce muscle and nerve function while also steadying you heart rhythm during sleep.  Other nuts like peanut, coconut, macademia nuts, and pistachios are foods that help induce sleep due to the naturally occurring nutrients in them.

4.  Oats

Oats are rich in B6, magnesium and other nutrients that help your brain prepare sleep. 

5.  Sweet Potatoes

Yes, it is best to avoid starchy foods at night because of the pounds they may add to you while sleeping, however sweet potatoes is exempted due to its nutrient density loaded with potassium, magnesiumm,calcium and iron to help you relax at night, it is best taken with a little olive oil and backed with soy powder to add protein to eat.  if you are not in love with  soy, then go for nut butter, fish sauce with cabbage, sea salt, cinnamon powder and honey.

6.  Fish

Fatty fish are all good for sleep, best in this category are the tuna, salmon, sardines and omega 3 rich fishes which all contain B6 needed to make melatonin for a good sleep.

7.  Healthy Fats

Top on this list to help you sleep well at night are avocados, cashew nuts, olive oil, coconut oil, pears, red palm oil, organic peanut oil and all healthy fats that support brain health.

8.  Walnuts

Walnuts are rich in omega 3 fatty acids and help you sleep well, only avoid it at night, if you have sensitive stomach.  I prefer to take my walnuts midday and all full digestion and assimilation before bed time.  The reason is because it cause my stomach to produce acid at night, but works best, when taken few hours, say mid day before bed time.  Although individual  body may differ, others may do well with walnut anytime, even at point of sleep.

9.  Herbal teas

A lot of herbal teas out there are great for inducing sleep.  Teas like chamomile, soghurm tea, are good moreso, they have zero calorie and zero fat. Ensure you had a good dinner earlier,if not herbal teas may end up disturbing your sleep if nothing is in the stomach.  Such was my experience.

10.  Soy powder

Another protein rich food that has been helpful to me is soy powder, particularly the brand I use, there are good and well processed soy product that have all the antioxidants while some are poorly processed making them even toxic.  So be careful when choosing a soy product because soy is high in phytate which must be removed during processing to make digestion and absorption easy.

11.  Honey

A good honey supports your liver and help you sleep effortlessly, while nourishing you at the same time.  Only ensure to get a good one.  Honey is nutrient dense and does not produce gas.

12.  Date

Date is another food that really works perfectly to send me to sleep even at mid night.  I love date, ones tucked in the mouth, during times of insomnia before you know it, its already morning time.  Try soaking it if you plan to use it as your sleep aid at nigh.

13. Cayenne Pepper

One spice I will confidently recommend for sleep especially to menopausal women who usually have issues with sleep is cayenne pepper.  It is great for circulation and helps your sleep throughout the night.  Try adding it to your meals for dinner, include garlic and sea salt also and you experience a good and uninterrupted sleep.

14.  Millet

Millet grain is in the grain family grains are also good for sleep, but millet is richer in protein than most of the grains especially when fermented, it is serotonin food and will help you sleep better.

 There are severally other foods that help you sleep, milk is in the list, so also is moringa leaf, okra,  kale, spinach, chicken, eggs, and of course a good body massage will help relax the muscles and help you sleep.

Ref:  www.sleepfoundation.org
         www.eatingwell.com
         www.goodhousekeeping.com

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Start Eating these Foods if you Need Iron

Iron is one of the important minerals needed by our body to carry out various functions on a daily basis.  It is important to ensure we get sufficient daily supply of iron if we must maintain a healthy body.  A lot of us are careless about what they eat, most remain with the hope that they can always get over the counter drug fortified with iron to help if they need iron, but there is bad news for such ones,  iron requirement is  best maintained by eating a healthy balanced diet on a daily basis, the reason is because, iron supplement you depend on most times have side effect if taken continuously, they become easily toxic and cause other health problems like constipation, stomach cramps and other distress.

WHAT IS THE WORK OF IRON IN THE BODY

Iron is needed for energy, muscle function, brain function, heart function, healthy pregnancy and almost every cell in the body need iron to function.  Iron carries oxygen to the cells, without iron, other organs of the body including liver and kidney cannot function well.

SYMPTOMS OF IRON DEFFICIENCY

There are different signs and manifestations of iron deficiency, the fact is that most people are moving about highly deficient in iron unknown to them especially children and young girls who are not feeding well, also in this category are most women during their productive years.  Here are the commonest symptoms of iron deficiency:

1.  General fatigue
2.  weakness
3.  Tongue swelling and soreness
4.  Cold hands and feet
5.  Shortness of breath
6.  Headaches
7.  Poor concentration
8.  Strange cravings to eat things that are not food such as clay, ice etc
9.  Insomnia
10. Frequent infections etc

If you discover or feel  3 or 4 of these symptoms continuously, it may be warning that you need to boost your iron reserve and here are the natural and affordable foods to rely on:

1.  Fresh Tomatoes

Tomatoes is high in antioxidants like vitamin A and C  but surprisingly, it is also high in iron which is easily absorbed due to the presence of vitamin C, Including sufficient tomatoes in your meal will help up your iron reserve,

2.  Peanut Butter

Peanut butter is high in heart supporting fat, but a source of iron too, other nuts like almond, coconut, cashew nut also make the list of nuts that can help up your iron reserve.

3.  Soybeans

Another top-on the list of high iron food is soya beans whether it is the powder or the fermented soya as a drink which ever, as long as the soya is well processed.   It is a good source of iron with protein having complete amino acid as against other legumes, like beans, black-eyed cowpea, etc.

4.  Eggs

Including eggs in our regular meal is a good and natural way to ensure we do not become deficient in this important mineral.  Egg is also a source of vitamins  A, C, D, E and K.  All these help ensure we are in good health.

5 .Leafy Greens

Including sufficient leafy greens daily is a sure way to staying loaded with iron, veggies on top of the list include:  spinach, moringa leaves, pumpkin leaves, Curry leaves, water leaf and other greens.

6.  Oats

Starting your morning with a bowl of oat with low fat milk will ensure that supply needed iron for our body functions.

7.  Beet Root

Another raw food that is gaining much popularity recently in this area is bloody beet root, especially when combined with carrot juice, it becomes, iron galore.  if you desperately need iron, try beets with carrot juiced together may be add green apple  to make a delicious iron rich drink without all the salt and oil.

8.  Bitter Cocoa 

It is important to specify bitter cocoa, since various chocolate originate from bitter cocoa but unfortunately sugar and other additives have reduced its immune boosting function.  if you choose chocolate, ensure it over 60% pure cocoa.

9.  Red Meat

So  many are afraid of meat today because of the bad tag put on it by health conscious individuals, but grass fed meat are still a natural and healthy way to quickly restore iron to the body.  Moreso,  the iron in meat is a heme iron, means it is easily assimilated by the body.  Turkey meat is also in this category

10.  Sardines

Eating sardines whether fresh or canned sardines without the oil, sardine also contain heme iron and is a good way to restore iron to our body fast.

11.  Grains

Grains like sorghum,  and millet are rich in iron and affordable too,  they could be fermented and taken as pap or leafy teas as some industries are now processing quality sorghum tea without the carbohydrates that come along with all grains.

There are various other foods that we can rely on for iron such as fish, sweet potatoes, red palm oil etc to help increase iron naturally.   Following the natural way removes most of the side effect that goes with supplementation.  it is also important to increase our vitamin C consumption anytime we up iron for proper absorption


Ref:  www.careeeck.devantfact.com
www.healthline.com

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Health Benefits of Ginseng

Ginseng is actually a wide range of herbs known as GINSENG from different countries of the world probably affected by the soil and other factors that makes its health benefits manifest slight variance in function.  There are more than 5 types of ginseng mostly named and identified by their country, they include:  For the purpose of this write up, only five is mentioned.

1.  Asian Ginseng also known as the Koren red ginseng or south china ginseng
2.  American ginseng  (Panax quinquefolius)mild compared to Asian ginseng but still benefits health
3.  Siberian Ginseng - (Eleutherococcus senticocus)
4. Indian Ginseng (Withania somnmifera)  also known as ashwagandha more popular with Ayurveda
5. Brazillian Ginseng ( Pfaffia paniculata) also known as suma root

Both American and  Asian ginseng have similar benefits of boosting energy, lowering blood sugar and cholesterol levels, reducing stress, promote relaxation, manage diabetes and sexual dysfunction among other benefits.

The most popular among the ginseng family is the American, Asian and Indian Ginseng.  Here are the notable health benefits of these  three most popular ginseng mentioned.

1.  Reduce Stress
2.  Anti Inflammatory properties
3.  Good for brain health
4.  Good for liver health
5.  Anti cancer properties
6.  Helps with weight loss
7.  Improves metabolic Health
8.  Enhance Sexual Performance in Men
9.  Lowers Cholesterol
10. Helps Manage Blood Sugar
11.  Prevents Premature aging
12. Supports Menopausal Women
13  Boost Energy
14. Boost Immunity

If you are looking for an addition to your healthy living habit or foods, consider adding ginseng root
An interesting fact about this herb is that it is easy to be added into your diet, it could be taken as  tea, a condiment to your soups and stews or just as a tincture or concoction grounded and taken with water after allowing the root to ferment for a few hours.

Ginseng is particularly beneficial to the elderly folks or young adults, the category of persons who will benefit from ginseng root are mentioned below.

1.  Young Men: 

 Most youth are not careful with what they eat until a problem comes up, the area most young men find ginseng useful is the aspect of fertility, sperm count, mobility and strength.  In which ever way you choose to consume your ginseng as a young man, just ensure not to overdo it and you are  sure to get all the health benefits.  Men who experience premature ejaculate or complete lack of energy in sexual matters can make a tea out of ginseng with added honey to boost their energy and increase chances of conception for the woman.

2.  Elderly Men 

The problem with the elderly, I mean those over 50yrs also goes with lack of energy, depression, Inflammatory conditions, diabetes, cancer, Insomnia, metabolic syndrome, Heart issues, weight gain,
Stress and memory problems.  These are the areas where ginseng comes to help the aged.  If you are entering your inactive stage in life and are battling with these conditions, introducing changes into your diet, such as the inclusion of ginseng  will help improve quality of life for the matured adults.
It can be taken as tea, used as condiments in foods and seasonings.  Better still a dried ground root of ginseng can be soaked in water and taken in moderation best in empty stomach  before breakfast or last thing at night as it helps to enhance sleep. 

3.  Menopausal and Post Menopausal Women

Women are mostly in this category, menopause (cessation of monthly period in women) premenopause, Menopause and Post menopause,  these are difficult periods in the lives of most women, Usually accompanied by unknown  symptoms, completely strange to the woman.  sometimes leading to depression, insomnia, memory loss, and general loss of concentration most times.  Women in this phase of their lives should attempt the inclusion of ginseng root in their diet to help relieve these symptoms and improve quality of life.

4.  Convalescent

Another category of people that may benefit from the numerous health benefits  of ginseng are those recovering from a major illness.  These ones are usually weak and need a boost, both mentally and physically and ginseng is beneficial in both ways.  These ones may also be battling inflammations with may want to cause a relapse to their recovery.   A little ginseng will help keep these inflammations under control during the recovery,  blood sugar increase are also reduced by the help of ginseng.

People Who should Not Take Ginseng

These category of people should avoid ginseng root in any form unless under the supervision of a competent physician:

1.  Children below 6 yrs
2.  Pregnant women
3.  Patients on medication

It is also important to observe our moderation rule to everything to avoid adverse condition.  Ginseng root if taken in excess may do the exact opposite of what it is meant to treat.  It is also important not to continue ginseng supplement for too long a time to avoid your body being used to the medication.
Generally ginseng is a well adaptable root that has help many in centuries past and research is still on going on various ways it benefits our health.

Ref::  www.medicalnews today.com
          www.selfhacked.com

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13 Health Benefits of Thyme

Thymus Vulgaris otherwise known as thyme is a popular culinary herb in Nigeria.  Many of us cook and season our soups and stews with this medicinal herb just for taste, unkown to  them that the benefits of thyme goes beyond enhancing the taste of your meal.

Thymol is one of a naturally occuring class of compounds known as biocides, substances that can destroy harmful organisms found in  thyme.. it comes from the mint family.  Ancient Egyptians used it in their embalming practices, while ancient Greece used it as incense.  The herb is not great in enhancing taste but possesses numerous health benefits.  Here are 13 Health benefits of Thyme.

13.  Health Benefits of Thyme

- Lowers Blood Pressure
- Threats acne and other skin problems
- Fights Bad Breath
- Relieve coughing and sore throat
- Source of important Minerals
- Stimulates Blood Flow
- Helps fight Fungus
- Relieves Respiratory issues
- Improve Mood
- Helps with Pest Control
- Antiseptic and anti inflammatory properties
-  Hearth Health
-  Food Safety and Preservation


1.. Lowers Blood Pressure

There is growing concern on the increasing number of people with blood pressure cases including young adults.  The reason  for this increase is surely not unconnected with the high rate of salt consumption today.  so many over the counter foods are preserved with salt.  Including more thyme in your cookings will help bring out the natural taste of your meal while reducing your salt consumption.

2.  Threat acne and other skin problems

The essential oil found in the leaves of thyme has been known to help treat acne and various skin problems.

3  Fight Bad Breath.

Candida albicans commonly found in the mouth and vagina is the leading cause of mouth odour and bad bread  including vaginal issues.  Antifungal properties found in thyme  which is in the leaves kills yeast and candida faster that most over the counter drugs.

4.  Relieves Coughing

Thyme essential oil obtained from its leaves is usually used as a natural cough remedy.  In one study, a combination of thyme and ivy leaves helped to alleviate coughing and other symptoms of acute bronchitis.  Next time, you are faced  with a cough or sore throat,  try drinking some thyme tea in hot water.

5.  Source of Important Minerals

You may find it hard to believe but its true, thyme contains iron, calcium, B6,  manganese, copper, and fibre.  These are important nutrients needed to maintain a healthy body.  It is also rich in vitamin A and C and other nutrients .  If you feel a cold coming your way, try thyme tea.

6.  Stimulate Blood Flow

Having good flow of blood round the cells helps in maintaining wellness.  It helps wound heal and ensures strong resistance against infections.  Thyme helps with adequate blood flow.

7.  Helps fight Fungus

No matter, the ailment, too much fungus in the body will make the condition worse.  Thyme is a fungal fighting food.  Adding the leaves to your meals will help keep the growth of fungus under control, thereby improving our overall total wellness.

8.  Reduce Respiratory Issues

Those suffering from Ashma, bronchitis and other respiratory issues will get relief by making a tea from thyme tea to help kill off some bacteria in the lungs, reduce mucus and increase blood flow for quick healing and recovery.

9. Improve Mood

Those who suffer depression will benefit by adding thyme to their meals.  According to Heallthline.com  "Thyme essential oil is often used for aromatic and therapeutic purposes because of its active substance carvacrol.  In 2013study, carvacrol was shown to affect neuron activity in ways that boosted the subjects feelings of well being."  So if you cook regularly with thyme, it can help to boost your mood.

10.  Thyme Helps with Pest Control

Thyme is good against rats, mice and other animal pests.  Some studies are showing that thyme extract can repel mosquitoes. In order to get the best pest fighting results, rub thyme leaves between your hands to release the essential oil. 

11.  Has Antiseptic and Anti inflammatory properties

This property in thyme makes a popular ingredients in some deodorants and mouthwash. 

12.  Heart Health:

 Cholesterol and other unhealthy fat plat roles in  most heart issues. Thyme contains nutrients that support normal blood pressure and cholesterol levels.

13.  Food Safety and Preservation

Thyme can be used for more than taste.  Thyme essential oil is an effective natural way to preserve your food and increase shelf life.

I use thyme in most of my dishes like seasonings, rice, stews, usually towards the end of the cooking.  It really brings out the taste in every dish.  It is however advisable to use it in moderation, because too much of every thing including the good is bad.


Ref:  www.Healthline.com
         www.medical newstoday.com.

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9 Reasons Turmeric and Ginger Tea is Healthy for You

9 Reasons Turmeric and Ginger  Tea is healthy For you

Variety they say is the spice of life and honestly our body loves it.   We already know that green tea, black tea,  ginger tea etc are all healthy drinks that we can take regularly to hydrate our body without much calorie, but did you ever think that the combo of ginger, turmeric and soghurm is great for you too.?

Just tried it recently,  while searching for a caffeine  free addition to my breakfast, and you won't believe, it was great and since then, been enjoying and thought to share too.

Here are 9 Reasons You should try this combo.

1.  Anti Inflammatory  Benefits:

Turmeric root and Ginger root have powerful anti inflammatory properties.  If you suffer pain and arthritis,  it will be worth trying because,  too much caffeine in the blood  may not help your condition.   The two are powerful pain killers worth trying.  This time with added milk,  and soghurm tea,  looks like a blood builder with disease fighting ingredients.

2.  They both work Together:

Another reason turmeric and Ginger Tea is worth trying is that they both work together.  Absorption  of turmeric is higher with the addition of ginger,  so it makes sense trying the combo with freshly boiled water in the morning.

3.  They are both Anti fungal foods:

Many of us are still not aware that, overgrowth of yeast and fungus in our body play host to many things we call disease today.  If we continue to consume too much acidic foods, including refined sugars, too much simple carbohydrates, and preservatives,  the yeast grows out of proportion and begin to cause problems.  Including combinations like ginger and turmeric as yourtea with added honey and milk will be a good way to keep them under control.

4.  They are Naturally Caffeine free

Caffeine containing drinks and teas are not altogether bad for you,  but too much caffeine do have negative side effects and as we age, it becomes necessary to check and reduce our caffeine consumption.   Making your morning tea with the two combination  will no doubt improve your overall health.

5.  They have antibacterial properties

It is not the best to wait for disease to come before we go look for cure.   One of the most proven ways to maintain  good health is to continue to make food your medicine by including and consuming foods that help fight bacteria and infections such as Turmeric and Ginger Tea.

6.  They Improve Sleep

We are all aware already that  quality sleep itself is one of the best doctors. The combination of Turmeric and Ginger Tea is a good way to relax.   They both aid digestion and reduce the activity of enemies  of good sleep in our  body. Adding a little milk and honey brings this benefit more.

7.  They are both great for Detox:

Detoxing is simply a natural way through which key organs like liver and kidney help remove toxins (poisonous  substance that are harmful by their continual staying in our bodies)  When turmeric and Ginger are prepared together as tea,  they make you sweat moderately which is also healthy.   Such sweating when it occurs in the morning is simply telling you that waste material are going out of your body.   Do not wait for rigorous detox recipe from your nutritionist before you remove those toxic, deal with them gradually by including this into your  regular diet.

8.  Helps With Blood Pressure

People who suffer blood pressure are always conscious of what they eat especially fats and oil containing foods.   This combination are both fat free and rich in antioxidants,  and these are  no doubt requirements to help maintain  a normal pressure in the blood.

9.  Help Improve Circulation:

Ginger and Turmeric Tea are great for good circulation.   This benefit makes them good for warding off cold and similar conditions.  Good circulation also benefits arthritis  and diabetics.   The elderly ones will benefit more from this tea because they are the ones mostly affected by poor circulation.

How to make the tea

Ingredients:

One small ginger
One tumeric
Honey
Milk ( either liquid or powder)
Hot water
A glass or stainless cup

Preparation:

Crush your turmeric about one teaspoon
Crush ur ginger about one teaspoon or you can use one teaspoon of dried ground ginger if you know  the source.  Put the crushed ginger and turmeric in your cup
Add freshly boiled clean water,  allow to brew for about 3 minutes
Add a tablespoon  honey
Add milk as desired and your tea is ready.

If you have soghurm tea,  add about one teaspoon and your healthy rich drink is ready.

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10 Confirmed Benefits of Mint Oil

Benefits includes:  Relieving upset stomach, Muscle pain relief, Bug Repellent, Energizer

It is one of the most popular and most sort after amongst all the hundreds of essential oils.  It has been used for hundreds of years for costmetic, health and emotional purposes.

It is extracted through a careful steam distillation and cold-pressing process, due to this process, the oil is far more powerful that the mint plant from which it is extracted.  It is what gives the oil the ability to sooth and heal.  so between the leaves and the oil.  The oil seems to exhibit more power.

It is better to use a thing first before you talk about it, so you can better talk about it by  adding your own experience.  Truly, there is so much benefits ascribed to this oil, so I came across the oil recently and decided to buy the one in the photo.  Truly, mint oil works.  It was such an hectic day and coming into home so stress out with almost a headache, I decided to rub some of this oil on my palms and inhale, without doubt, the headache, stress and pains were gone in seconds.  Just by inhaling, one wonders  what will happen when it is ingested. Mint oil truly is a gift for our healing.

Studies have found that aromatherapy is effective in relieving anxiety, pain and vomiting as well as improving memory.  The aroma of mint oil has been shown to improve memory and raise alertness.,  Used thousand of years in Rome and Egypt for various purposes including therapy.

What is Mint Oil:  According to Mercola.com, It is derived from the leaves  of the peppermint  plant or Mentha Pipertita, a hybrid of the water mint and spearmint plants and M. arvensis var.  The essential oil is often used as a home remedy for stomach problems, muslce pain and headaches.  Aside from being available in its  oil form, It can be found in supplements too.

It is known to possess antiviral, antimicrobial, antifungal, antioxidant, analgesic, radio-protective and anti edema properties.  

Here are 10 confirmed benefits of the mint Oil

1.  Stomach problems:  

To ease a nauseous stomach with mint oil. Adding a drop and two in warm water or your tea helps relax your stomach muscles, especially during severe constipation, I use mint tea and dates together to get quick result especially in empty stomach in the morning to get things moving in the stomach. If you dont want the tea, you can drop just one on your tongue or keep inhaling it.   I think its anti septic properties all work together to boost the immune system.

2. Respiratory Benefits: 

The smell of mint oil helps relax the respiratory organ, helping reducing inflammatory and making breathing easier.  It also help relieve season allergy.

3. Pain Relief:  

 Adding few drops in your coconut oil for occasional massage on aching joints will definitely bring relief. or making a hot or cold mint oil compress to relieve your pain simply add 2 drops of oil to a pint of either warm or cold water.

Then use a compress cloth, dip it into the water/oil mixture and hold the compress on the painful area.

 4. Helps ease herpes infection: 

 The presence of anti fungal properties makes it a perfect oil for relieving herpes infection  and similar problems.

 5 Natural Energizer:  

The  smell of mint oil alone stimulates your senses.  It enhances the focus of your brain and provides clarity to your thinking.  It is an all natural enerizer that awakens both your body and mind. 

Smelling mint stimulates the some nerves and improves your energy levels.  A drop or two into your bath will also do the trick.

6.  Hair and skin benefits:  Add

7 Dental Health: 

You can add a drop or two to your tooth paste to further enhance and protect your dental health.  I mixed few drops with coconut oil to massage my teeth after brush to help keep my breath fresh always.  You use it in several other ways bearing in mind that it has antibacterial, antifungal, anti inflammatory, analgesic and other properties that benefits our health.

8.Stress and Nervous system:

  Merely inhaling the oil after a hectic day work helps to relax your mind and reduce stress.  It also help calm your nerves.

9.  Headache Relief: 

This is particularly interesting especially when you look at the rate at which people complain of headache and result of pain relievers all the time.  In the case of mint oil, no need for ingestion, just inhalation brings immediate relief to minor headache especially at the onset.

10.  Bug Repellent:

Unlike humans, bus hate the smell of mint.   A review of plant based insect repellent published in Malaria Journal found that the most effective plant essential oils used in bug repellent include peppermint, lemongrass, geraniol, pine, cedar, thyme and patchouli and clove.  A further study showed that peppermint oil resulted  in 150 minutes of complete protection time against mosquitoes with just oil applied on the arms.

Mint Oil is generally well tolerated if used in moderation.

Avoid using it daily as it can cause symptoms such as:

Skin rashes

Slow or rapid breathing
Abdominal pain and diarrhea
Vomiting and nausea
Urinary problems
Convulsions
Depression
Unconciousness

Those to be more careful when using mint oil

Pregnant and nursing mothers
Infants and children before 10 years
diabetics on drugs
Ulcer patients.  can cause stomach acid to rise
Those taking anti acids - 
These acid reducing drugs can cause peppermint oil in capsule to break down easily, increasing the risk of heart burn

Ref:  Carolinasnaturalhealth.com
         Mercola.com

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13 Foods That Supports Your Liver

As we already know, the liver is an internal organ doing so much for us.  If the liver fails to do its work of metabolizing fat, detoxing and other functions, the health of the individual begins to fail.  It is therefore important that we support this vital organ by eating foods that helps it do its work.

Here are 13 Foods To Support Youe Liver Health

1.  Fermented Foods:

Fermented foods provides the liver with beneficial bacteria that supports digestion and detoxification,  These foods include fermented millet, soyabeans, yoghurt, condiments like fermented  locust beans and other foods that undergo fermentation.

2.  Dark Green Vegetables

If there is one food we should eat daily, let it be green vegetables, this category of vegetables are rich in sulfur and other compounds like the presence of chlorophll which are beneficial to the health of the liver

3.  Garlic, Onions, Leeks 

This is another category of vegetables more easily digestible and rich in sulphur and compounds like allicin in garlic which all benefit the liver.  It is important not to overcook your onions so as to get its benefit. 

4.  Coconut Oil

Before Now, we were made to believe that coconut oil was bad in every way, but today more and more research is confirming that coconut not only benefit your health externally both also your liver's friend.  It does not clog arteries, it does not accumulate in the liver like other oils, instead it possess antiviral and antibacterial properties that help reduce inflammations around the liver.  Additionally it is not acidic and its easily digestible. It does not stress the liver like other oils.

5.  Avocados

This healthy fat is high in monounsaturated fats, oleic acid and glutathione.  These are important the health of the liver.


6.  Berries

Berry fruits are red in colour and contains phyochemicals including anthocyanine which may help inhibit the proliferation of cancer cells.

7.  Cold Pressed Olive Oil

This is another health fat that supports liver health. its has a good profile, they contain anti inflammatory compounds that helps our liver stay health and reduce oxidative stress and damage.  It is better not to heat the oil and that will cause free radical activity and reduce its potency.

8.  Organic Eggs

Eggs are high in quality protein and source of other vitamins like E, which supports liver health.  The protein in egg has complete 8 amino acids which helps liver detoxification.  Organic eggs laid by local chickens are better.

9.  Soyabeans

Well processed soyabean powder is a source of lecithin, which are not found in most foods and they support liver detoxification.


10.  Herbs and Spices

Herbs  and splices are great for detoxification, however when taken in excess, they hurt the liver as well.  herbs like ginger, garlic, cinnamon,cumin, fennel, cardamom, cayenne pepper and tumeric are beneficial herbs for liver health.

11.  Bitterleaf

This local and home grown herb is great for cooling the liver.  It helps the liver remove excess fats and sugar which both weaken the liver.  It important to include occassional bitters to our diet to support our liver.

12.  Grass Fed Meat

Liver damage may occur due to absence of protein and too much spicy food.  however proteins from animals, goats, cows that are grassfed are helpful for liver health

13.  Oats

The presences of proteins and B group of vitamins makes the oat a good liver support, making the liver strong.  It also makes detoxification easy for the liver.


Other foods that are helpful for the liver includes whey protein, flaxseed, chiaseed,sardines .  These are sources of omega 3 fats which helps reduce inflammations around the liver.  Too much stress and caffeine  hurts the liver

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8 Health Benefits of Garden Egg Leaf

Health Benefits of Garden Egg Leaf

Garden Egg also known as eggplant is a popular seasonal and low calorie vegetable in Nigeria.   Particularly in the eastern part where the Igbos use it in preparing various forms of raw salad.   At times it is mixed with other protein buffers (Ugba)  as a protein back up in the salad.   The older generation  love it so much due to its bitter taste.    I have personally consumed the vegetable on various occasions but found it more of a medicine than just vegetable.   It is strong and quick acting. the more reason It should be taken in moderation despite its health benefits.  

Here are 8 Health Benefits of Garden Egg leaf.

1.  Acts as a Detoxifier.

Our constant exposure to all kinds of toxins in our environment  requires that we include foods like garden egg leaves occasionally  to help clean and detox our key internal organs like kidney, liver,  pancreas and the colon.
Garden Egg leaves is also beneficial in this regard.

2.   I have no doubt in the cholesterol lowering  ability  of this medicinal herb having consumed it myself.   It is only advisable to guard against consuming  this food in large quantity if you are on cholesterol lowering drug, because the cholesterol may drop below  the normal range.

3.  Good for Pregnant Women:

Expectant mothers are always advised to eat right because of the life of the foetus.   Some have testified of its benefits.   One pregnant woman testified that she cooks with it and squizzes the juice to drink which serves as her blood tonic.

4.  As an Immune Booster:

According to a popular newspaper in Nigeria,  investigations  show that garden egg leaves are rich in phytochemicals which protects the body from cancer formation.    It is also a source of potassium, a necessary  salt which benefits the heart and the entire blood pressure.

5.  A Source of Folic Acid for Foetus

As earlier mentioned, this bitter herb benefits mother and child.  Pregnant women are always advised to be selective in the type of food, they eat and this is one of such foods they should eat.   Dr Bright Chimezie Anwacha of the University of Uyo  Teaching hospital explained that the leaves provides women with nutrients which improve blood level for baby formation due to folic acid.

6.  Helps With Weight Loss

Those making efforts to reduce weight can include occasional garden egg leaves in their foods especially, the starchy stuff as it will help boost metabolism and bring overall reduction in body weight.

7.   Particularly beneficial  for Kidney Cleanse:

It is advisable to cleanse this vital organ occasionally  due to the huge work it is doing in keeping us going.  Someone has advised that in using it for kidney cleanse,  we should follow this rule:

just cut the leaves in pieces little quantity say a handful,  rinse I. Clean water,  boil for about 10 minutes,  filter in a bottle and allow to cool and take a little glass cup.   When you
urinate, go check it out.

8.  Naturally rich in Vitamin  B,  C,  potassium, calcium and other important nutrients like folic acid.

It is best eaten raw or squeezed a little so as to get all the nutrients. 

Do not overdo it. Because it is said to be high in oxalates,  if these are too much in the body it could  also  damage the kidney that it is expected to repair.   So moderation is the rule.

Ref:  fb Prohealth Awareness
         Cindielifestyleblog.wordpress.com

.

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Starve, Shrink And Kill Fibroid By Eating These Foods

The frequent occurrence  of fibroid among our young ladies have necessitated this post, and the need to highlight that following a healthy diet aiming at Fibroid can discourage the growth of fibroid.  What exactly is fibroid?

According to fightyourfertility. com Fibroid are tumours and they grow in the uterus cavity or on the wall of the uterus.   Estrogen and progesterone hormonal imbalance  is responsible  for the growth of fibroid.

Excess estrogen in your body feeds fibroid and as you consume certain foods, your fibroid grows bigger.

Many young ladies are feeding their fibroid unknowingly  by the food they eat,  because estrogen comes from the food we eat. Do not neglect or delay fighting fibroid through  nutrition because excess estrogen can actually move from being  benign to forming 
other dreadful tumours if left unchecked  or uncontrolled.  It is therefore necessary  to attack this monster called fibroid before they cause other problems.

Fibroids are actually common among young ladies during their productive years,  for that is when estrogen is usually a problem. Once menopause is reached,  most fibroid will shrink and disappear, this is because at menopause, the amount of estrogen and progesterone  is drastically  reduced.

Symptoms of Fibroid

Fibroid comes with varying symptoms depending on the location, size and number.   However the commonest symptoms are:
- Increased menstrual flow
- Belly potruding like pregnancy
- Lasting menses with heavy flow
- increased urination
- Abdominal pain
- Pain during sex
- Heaviness and general uneasiness in the stomach and many others

Types of Fibroids

As earlier highlighted fibroid are of different types and sizes such as:

*Intramural. -  These are the ones that grow inside the muscular wall of the uterus

* Subserosal -  These grow outside the uterus on the serosal lining and may make the uterus potrude on one side.

*  Preduncolated -  These are the ones that develops  stem and branches

*  Submucosal - These develops in the myonetrium and is usually less common.

Causes of Fibroids:

The real cause of fibroid still remain partially  unknown, however considering that our ancestors never suffered  these ailments in the magnitude we suffer them today, we therefore conclude safely that,  it had more to do with diet, our environment  and lifestyle.  This is simply suggesting that the type of foods we eat can actually  feed or starve fibroid.

Top Foods That Feed Fibroid

Top on the list of these foods Are:

1. Sugars: 
Especially  simple sugars, artificial sweeteners.  Almost every food packed in our supermarkets are Lassen with much sugar.  These provide  conducive environment  for fibroids

2. Salt:

Too much salt stresses our organs and a major contributor  to health issues plaguing  us today is salt, too much salt plays a role in high blood pressure and makes other health conditions worse.   That is not to say we should avoid salt,  for without  salt, all organs cannot function  optimally.  It is a feeder of disease like fibroid when in excess.

3. Too Much Processed Foods:

This generation is madly  in love with processed ready-to-eat foods such as canned foods and drinks,  carbonated beverages  which help increase acidity in our body.   It is a top food that feeds fibroids.

4.  Unhealthy Fats:

These include most saturated fats, trans fats,  found in butters, oils and margarines, Also meats and fried foods.

5.  Artificial Taste Enhancers: 

These provide excess salt and other additives that make fibroid grow fat.

6.  Too Much Caffeine:  This is also a friend of fibroid

7.  Processed Meat:

These cause inflammations and create acidic environment  for fibroid to thrive.

TOP FOODS THAT STARVE,  SHRINK AND KILL FIBROIDS

The good news is that strict dietary modifications can shrink, starve and finally destroy fibroid.   According to fightyourfertility.com,  once you realise this fact and take necessary dietary changes,  fibroid will reverse,  begin to starve,  shrink and finally die.

The foods include:

A.  Garlic :

Consuming fresh garlic in our meals daily will weaken fibroid, not only is it anti inflammatory, but possesses  antibacterial, antiviral and anti fungal properties to help starve fibroid.

B.  Ginger :

Ginger is also noted for its ability to fight inflammation and help keep the stomach in good shape by helping it produce acids for digestion.   It is an enemy of fibroid.

C.  Cabbage - 

This is source a of vitamin  K which help reduce excess bleeding usually  associated with fibroid.   It also starve fibroid of fat which it feeds on. Steaming the cabbage or mixing it with fresh carrot taking raw before any main protein rich meal is the best way to clean up the stomach from time to time and starve fibroid.  It is also low in calorie

D.   Green Vegetables: 

These are rich in vitamin K, vitamins and minerals without  chemical additives.   The bottom line  is that good nutrition,  rich in vegetables  feeds your body but starves fibroid.   It is important to note also that those foods that feeds fibroid actually starve our body and cells.

E.   Onions:

Onions like garlic is another sulfur containing food which destroys fibroid.   It is important not to overcook your  onions and garlic in order to get the right result.

F.   Black Pepper: 

Black pepper and most hot peppers like cayenne helps with proper blood circulation, and possesses nutrients hated by fibroid.   Fresh tomatoes is a low calorie vegetables that will not encourage fibroid,  but peppers are more effective because they are hot.

Other foods to eat to help shrink fibroid includes: sour sop leaves,  green tea, soybeans,  millet,  oats,  sea salt,  olive oil,  coconut oil, red palm oil,  and all organic foods and healthy fats like pears and avocados.

It is important to state that if fibroid is diagnosed and is large.   Surgery  is always the quick fix,  however following organic foods and the ones listed here will prevent a regrowth because fibroids always have a tendency to want to grow again.

Ref:  Fibroidsnaturaltreatment. org
         Fightyourfertility. com
         www.wealthresult.com

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What To Do in Case of Low Blood Pressure

What To Do If It is Low Blood Pressure

The matter  of high blood pressure is usually talked about more often because the number of persons with the case of high blood pressure seem to be on the increase.   Several reasons especially lifestyle and diet are responsible for this.  Another  aspect is that of the low blood pressure, there are some few individual on this side and we are looking at quick and possible symptoms  of Low Blood Pressure and quick home remedies.


Signs of Low Blood Pressure

There are actually no calculated signs as individual  symptoms may vary, however,  the commonest symptoms may Include: 

- Sudden lose of strength and energy
- Fainting
- Palpitation
- dizziness
- nervousness
- headache
- brain confusion
- sudden tension
and similar symptoms

The above symptoms are usually sudden and creating tension at the same time.   Here are a few of the tested remedies including the ones that works for me.  Look for the remedy  that works for you as we are differently wired.

Possible Cause(s) of Low Blood Pressure:

There are various situations that could cause a sudden drop in blood pressure.   They include:

a.  Too much herbal concoctions without the guidance of experts: 

Too any young people are on internet reading and testing remedies without  a guide,  some are not scientifically tested or proven, some do not have dosage and prescription  or the number of days,   too much of such medications without a physician could result in sudden drop in blood pressure.   In that Case,  the person should discontinue immediately  and take more water for possible dilution or in severe cases see a competent physician.

b.   Low Iron in the blood:

Some persons due to dieting, weight loss efforts, poor nutrition, bacteria infections, or other health problems could be experiencing low iron regularly.  The organs responsible for pumping blood round with the help of oxygen may not have sufficient to do its work,  in that case,  the pressure could drop.  In this case, the person should conciously consume iron rich foods like soya products,  beetroot juice,  carrot juice, green vegetables and other iron rich foods in the diet to avoid constant boots of Low blood pressure.

c.  Too Many Blood Pressure Reducing Foods on a Particular  Day:

   Individual who are blessed with normal blood pressure like in my case always between 110/70  and 120/75 should be content with normal foods. Consuming too many natural foods that work to lower blood pressure on a day could lead to a sudden drop. For instance,  I observed that anytime I take fish oil,  take my ginger or green tea in the morning with cinnamon  and honey, then more than five walnuts in the noon,  if cucumber  is added in the evening with any spice like garlic, turmeric etc,  the blood pressure will drop. What do I do, I take cold pressed coconut oil,  and eat one boiled  egg and walk around a little and rest.   Things returns to normal and I get going.   Having observed this about twice, I now avoid such foods same day. It is important for the individual concerned to try to find out the cause of the drop in the blood pressure and disconnect from it.

4.  Posture

Wrong  posture while sleeping or sitting  for other jobs could unconscious leave you with low blood pressure.   If this be the case,  It is important to explore possible cause(s)  of the low blood pressure  where it continues for a long time, it is better to consult a physician and do necessary examination to know the underlying cause of the constant drop in blood pressure.   As a general application,  here are natural foods and things to do   in case of low blood pressure:

1.  Cold Pressed coconut oil:

This actually works well for me.  The saturated fat in coconut oil gives  instant strength and energy with affecting the arteries negatively, the quantity is always used say a quarter  of teaspoon intermittently say twice to totalling half teaspoon,  while a more lasting remedy comes,  I usually follow up with boiled egg, on the few occasions that it occurred and it worked perfectly .  Although further test may  need  to be carried out on this.

2.  Siberian Ginseng

According to Healthy-Ojas.com, Siberian ginseng is useful in low blood as it acts as adaptogen which helps strengthen your body and increase your resistance to stress.   It is useful for heart problems.   1 to 2  teaspoons  of sliced Siberian ginseng root, boil with a cup of water,  stew for about 15 minutes, strain the water and it's ready.

3. Carrot Juice

Carrot juice before now was used as medicine in most cases and in the case of normalizing the blood pressure,  it had been found to be effective,  about 2 medium carrots juiced.

4.  Rosemary

An unpopular  spice rosemary works also especially when mixed with olive oil.

5.  Lemon Juice:

Lemon juice works for both high and low blood pressure. Especially if caused by hydration,  About two teaspoons of fresh juice in water will work to restore internal balance.

6.  Water:

No matter what it is,  drinking usually play a positive role even if it was cause by insufficient iron, more water will help the colon and the heart.  It is good to test with water first before other remedies.   Drinking could neutralize some excesses and reduce tension.

7.  Caffeinated beverages

Taking a cup of coffee or tea could help some individual, but it is wise to be cautious not to take too much.  Caffeined beverages like coffee or tea have ingredients that elevates  blood pressure. In this instance,  we say they are useful.

8.  Take a pinch of salt in cold water

High blood pressure Sufferers  are often advised against salt,  it is therefore sensible to try the remedy if raising blood pressure is the problem, but with moderation.

9.  Almonds

Soaking some almonds overnight is also said to be helping in raising blood pressure.

If low blood pressure continues for some time,  it is best to consult a physician.

Ref:  Healthy-ojas.com
         Effectiveremedies.com
         Fitlife. expert. Com
         

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