Category: Health

nutritious foods to boost immune system

12 Best Immune Boosting Foods

Posted on | by edenboost

Do you feel that you catch colds too often, while knowing someone who seems like they’ve never caught one?

It might be because your immune system is weaker than theirs. Although some of us are born with a stronger immune system, it can also become weakened due to a poor diet and lifestyle.

In this article, we will identify the 12 best immune boosting foods, plus additional tips on how to strengthen your immune defenses.

How The Immune System Works

The immune system is the body’s defense mechanism, which protects you from foreign invaders, such as bacteria, viruses, parasites, and more. Without it, our body is vulnerable and easily overtaken by these organisms, which can ultimately result to death.[1] 

Thanks to the immune system, you’ll only experience a bout of fever (or none at all) until your body successfully kills off a foreign invader. These foreign invaders can be found everywhere, and you are more likely to contract them from dirty environments or from people who are already infected. 

immune defense

If a person has a compromised immune system, their symptoms will be more intense as the body will struggle to kill off these natural invaders. 

The immune system is made up of a complex system of cells and tissues that work together to respond to invading pathogens. This includes leukocytes (white blood cells) and the organs that produce them. Leukocytes can be divided into two groups[2]:

  • Phagocytes: Their main role is to surround and break down pathogens.
  • Lymphocytes: These cells store information about previous invaders to easily recognize them once they enter your system once again.

Additionally, these cells are assisted by molecules such as antibodies, which serves as a marker for pathogens, and cytokines, the messenger molecules that coordinate the proper response for any incoming invader.

Once a pathogen enters your body, all of these cells work together to identify, locate, and kill the menacing pathogens. This is why it is in your best interest to strengthen your immune system, as it is your body’s last line of defense.

What Happens When the Immune System is Weakened?

When a person has a weakened immune system, they are more susceptible to developing infections and diseases. According to Penn Medicine, here are some definite warning signs that you have a compromised immune system.[3] 

  1. Your stress levels are always high. Long-term stress Is known to weaken your immune response. This is why you’ll often feel sick during or after a stressful phase in your life.
  2. You always have a cold. Constantly catching colds (more than 3 times a year) is a sign that your immune system is struggling. 
  3. You have a troubled digestive system. Nearly 70% of your immune system can be found in your gut microbiome. A lack of these beneficial bacteria will manifest through a bad case of diarrhea, constipation, or excessive gas. This also means that you have more of the bad bacteria that will make you more susceptible to infections. 
  4. Your wounds heal a little too slow. The cells of your immune system are also responsible for repairing damaged skin. When you have less of these cells (or if they’re simply not working properly), your wounds will heal slower than usual.

The Best Immune Boosting Foods

One great way to strengthen your immune system is to switch to a healthy and balanced diet. 

Many of us are accustomed to eating processed foods because they’re cheaper and convenient. However, these foods contain little to no nutritional value. 

With a diet filled with immune boosting foods, you’ll experience amazing health benefits that will improve your life. One of these benefits is having an improved immune system. 

Some foods contain more compounds that are scientifically proven to increase immunity. Here are some examples of immune boosting foods:

Turmeric

Turmeric is a spice that is mostly used in South Asian cuisine. it is a primary ingredient for many of their popular foods, such as curry or biryani rice. 

This strong spice is also known among health enthusiasts as a superfood due to its health benefits. Its main component, curcumin, which has been found to have strong anti-inflammatory and immunity-boosting properties. Curcumin is also a powerful antioxidant that will protect your further from chronic diseases.[4,5]

Aside from using turmeric as a spice, another great way to consume it is to drink it as “golden milk” – a concoction made from turmeric, milk, cinnamon, and other spices. 

Citrus Fruits

Citrus fruits, such as oranges, lemons, grapefruit, and tangerines, are high in Vitamin C. If you’ve ever caught a cold, chances are that you’ve been advised to take Vitamin C supplements – this is because Vitamin C is believed to boost the production of white blood cells, increasing the supply of your body’s defenders. [6]

The body does not store or produce its own supply of Vitamin C, thus it is important to consume a regular supply. Thankfully, citrus fruits can be eaten as a snack, or enjoyed as refreshing fruit drinks. They can even be incorporated in your favorite barbeque marinades!

Garlic

A common ingredient used around the world, garlic doesn’t just keep vampires away, but it can also help you fight off diseases by having immune boosting properties. 

garlic for immune boosting food

In one study, results suggest that garlic may be effective in treating the common cold. However, more clinical studies have yet to be conducted to strengthen this claim.[7]

Spinach

Another immune boosting food is a dark leafy green called Spinach. While it may not give you instant super strength as it does to Popeye, it can make you stronger against diseases by boosting your immune system. 

Additionally, spinach is also rich in antioxidants, specifically beta carotene, which gives it its dark green color. These antioxidants will give you another layer of protection as it fights off the free radicals that cause chronic diseases and premature aging.[8] 

Keep in mind that spinach loses its nutrients the more you cook it. Thus, it’s advisable to cook it lightly, or added as the last ingredient to a recipe.

Green Tea

Green tea is a popular drink, and it is believed that it is only second to water as the most consumed beverage in the world. Not only will green tea help you relax and perk up at the same time (because of its caffeine content), but it’s also rich in antioxidants that it is known for.

One of the antioxidants green tea has is called epigallocatechin gallate (EGCG), which was found to improve immune function in some studies.[8]

Green tea is also great for digestion too and it is usually best to drink green tea to water down a full meal.

Papaya

This tropical fruit is also loaded with Vitamin C. Both enjoyable as a snack or a smoothie, papayas are a versatile fruit that can give your immune system an extra boost. 

Papaya also contains digestive enzymes with anti-inflammatory properties, protecting you from a number of chronic diseases. This fruit is also rich in essential vitamins and minerals such as potassium, magnesium, and folate.[8]

Kiwi

Kiwis are another tropical fruit that is rich in both Vitamin C and K, which are both essential for maintaining your body’s processes.[8]

Kiwis are a popular addition in yogurt bowls as its tart and sweet taste complements the creamy flavor of yogurt. Kiwis are also perfectly fine when consumed as a snack and it can even be turned into a smoothie, best paired with other fresh fruits.

Poultry

There is a good reason why chicken soup is a popular comfort food among sick people, aside from the fact that its warmth and taste is calming in itself. Poultry products such as chicken and turkey are rich in Vitamins B6, which is vital for the production of red blood cells. Additionally, chicken soups have an anti-inflammatory effect that will help soothe any internal problems.[8]

Ginger

A cousin of the turmeric, ginger also has similar anti-inflammatory properties. In fact, ginger has long been used as a remedy for sore throat, a precursor to infections happening inside your body.[8]

Ginger can be used to introduce a zesty and earthy flavor to your dishes. It is a staple ingredient in many Asian cuisines, so if you’re looking for a way to incorporate ginger in your diet, you can look into the hundreds of dishes ginger is used in.

Bell Pepper

Surprisingly, bell pepper have more Vitamin C than citrus fruits, with as much as three times the Vitamin C. Additionally, bell peppers contain carotenoids, which are antioxidants that give it its bright red or green colors. 

Bell pepper is a delicious ingredient that can be applied in many dishes. Pizzas, pastas, stews, stir fry, salads – you name it, bell peppers go perfectly well. You can also dip them in hummus too, for a healthy and filling snack.

Dark Chocolate

Chocolate lovers, rejoice! The beloved cocoa is a potent source of theobromine, an antioxidant that boosts your immunity by protecting your body from free radicals.[8] 

To get the most out of cocoa’s benefits, dark chocolate is the way to go. Compared to regular chocolate candy bars, dark chocolate has higher concentrations of cocoa, while typically having less sugars and other unhealthy artificial additives. 

Sweet Potatoes

This tasty carbohydrate gets its color from its high beta carotene content. As an antioxidant, beta carotene will protect your body from the damage caused by free radicals. 

Sweet potatoes can be enjoyed just like a regular potato, although it has a distinct sweet flavor. It can be fried, mashed, or steamed, and when combined with vegetables and proteins, you’ve got yourself a complete and nutritious meal.

Additional Tips for Strengthening the Immune System

Aside from these immune boosting foods, here are some additional lifestyle changes you can make to further strengthen your immune system according to Harvard Health Publishing[9]. 

  • Don’t smoke 
  • Exercise regularly
  • Cut your alcohol intake – drink only in moderation
  • Maintain a healthy weight
  • Consciously avoid infections by always washing your hands with soap and water
  • Minimize stress, or dedicate some time to de-stress
  • Always make sure to receive adequate sleep

Conclusion

As your body’s last line of defense, it is absolutely important to pay attention to your immune system. 

Thankfully, mother nature provides us with immune boosting foods that will not only improve our immune defenses but will also benefit other aspects of our health as well.

Coupled with a healthy and active lifestyle, you’ll find yourself less susceptible to contracting infections and diseases.

References

[1] Dunkin, M. (2009, November 16) How To Use Your Immune System To Stay Healthy. Retrieved from https://www.webmd.com/a-to-z-guides/features/how-use-your-immune-system-stay-healthy#1

[2] Newman, T. & Murrel, D. (2018, January 11) How the immune system works. Retrieved from https://www.medicalnewstoday.com/articles/320101

[3] Hasan, N. (2020, March 23) 6 Signs You Have a Weakened Immune System. Retrieved from https://www.pennmedicine.org/updates/blogs/health-and-wellness/2020/march/weakened-immune-system

[4] Hewlings, S. J., & Kalman, D. S. (2017). Curcumin: A Review of Its’ Effects on Human Health. Foods (Basel, Switzerland), 6(10), 92. https://doi.org/10.3390/foods6100092

[5] Catanzaro, M., Corsini, E., Rosini, M., Racchi, M., & Lanni, C. (2018). Immunomodulators Inspired by Nature: A Review on Curcumin and Echinacea. Molecules, 23(11), 2778. doi:10.3390/molecules23112778

[6] Jennings, K. (2017, January 27) 7 Reasons to Eat More Citrus Fruits. Retrieved from https://www.healthline.com/nutrition/citrus-fruit-benefits

[7] Lissiman, E., Bhasale, A. L., & Cohen, M. (2014). Garlic for the common cold. Cochrane Database of Systematic Reviews. doi:10.1002/14651858.cd006206.pub4 

[8] Schend, J. & Richter, A. (2020, April 30) 15 Foods That Boost the Immune System. Retrieved from healthline.com/health/food-nutrition/foods-that-boost-the-immune-system[9] Harvard Health Publishing. (2014, September) How to boost your immune system. Retrieved from https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system

eucalyptus leaves

Organic Eucalyptus: Its Benefits and How You Can Use It

Posted on | by edenboost

The eucalyptus is a popular tree that people may know for two things: its pleasantly relaxing scent and the fact that cuddly koalas live in them.

But what a lot of people don’t know is that eucalyptus has actually made its mark in the field of science.

It has long been used in folk medicine and is cultivated for various reasons, ranging from wood to non-wood uses. Apart from being used as timber and pulp, it has also been utilized as food, medicine, and an essential oil. [1] [2] 

However, it’s popularly known that eucalyptus is poisonous, which might have led some people to stay away from consuming it for its health benefits. But what a lot of people don’t know is that the dangerous poisoning is actually a result of inappropriate and irresponsible use. 

In this article, we’ll look at the many health benefits that organic eucalyptus has been known to provide and how we can maximize these benefits to improve our lives.

What is Eucalyptus?

The evergreen eucalyptus trees, also known as gum trees, is initially native to Australia but is now cultivated worldwide. There are 300 known variants of the eucalyptus, but the most common variety is the Blue Gum tree which thrives in Australia and Tasmania. Nowadays, the majority of commercially grown eucalyptus is concentrated in the Mediterranean region. 

The native Aboriginal people of Australia have used eucalyptus as a topical ointment for healing wounds. Eventually, the use of eucalyptus permeated to the centuries-old traditional medicines of China, India, and Greco-European cultures.

Most of what is used the eucalyptus trees benefits come from its leaves and branch tops, which are the parts typically harvested to be processed into eucalyptus oil.

The stumps of eucalyptus trees have also been found to be rich in flavonoids, compounds that are known for their health benefits. These include their antioxidant, antibacterial, anticancer, and anti-inflammatory activities. [3] [4]

7 Health Benefits of Eucalyptus

The benefits of eucalyptus can be experienced from topical administration to inhalation. As mentioned earlier, the extracts existing in eucalyptus leaves and stumps present several health benefits. 

Here are some details on the health conditions that eucalyptus can help with:

organic eucalyptus tree

1. Respiratory Conditions

Eucalyptus is a well-known home remedy for cough and colds. A major component of the oil derived from eucalyptus, eucalyptol, helps in managing mucus buildup and inflammation thanks to its anti-inflammatory properties. Aside from the common cold, it can also help in treating asthma and bronchitis. [5] [6]

This usage has already been widely employed in folk medicine, such as by Brazilians and Zulus, wherein both have actually been supported by scientific research. [4] [5] [6] 

A study conducted in 2003 probed for the possible development of both anti-inflammatory and analgesic drugs derived from this tree.[4] Additionally, a study from 2018 which tested the possibility of E. globulus extracts to be employed as raw material for food and pharmaceutical supplements showed promising results.[7] 

2. Chronic Diseases

Throughout the years, eucalyptol has also shown its efficacy in helping manage chronic diseases. A study in 2016 concluded that eucalyptus can be a “potentially important drug for the treatment of chronic diseases.” 

This is due to its proven anti-inflammatory and antioxidant properties, as the majority of these chronic illnesses stem from chronic inflammation and oxidative stress. [8] 

When tested in vitro, it was even found to be helpful in terminating leukemia cells, suggesting that eucalyptus has potential anti-cancer properties. [9] 

3. Skin Ailments 

Several antiseptic and acne treatment medications contain eucalyptol. It is also used to treat boils, wounds, and herpes. [10]  As mentioned earlier, it had been a part of traditional Aborigine medicine as a topical treatment for external wounds.[11] 

Eucalyptus extract is also known to be a natural moisturizer that can help treat dry skin. Eucalyptus leaf extract contains the compound called macrocarpal A, which is essential in boosting ceramide production in the skin. Ceramides are the lipids which coat the outer layer of the skin, which helps retain moisture and protects against pollution. [12]

4. Dental Ailments

As seen in numerous dental products, eucalyptus is proven to help with bad breath, dental plaque, and gingivitis. [4] 

A review on the roles of eucalyptus oil in the field of dentistry published last 2013 evaluated its efficacy in certain activities, namely: antibacterial, antiplaque, and anticarcinogenic. The study revealed relatively favorable results for the first two, with significant findings for antibacterial properties, while it performed modestly in antiplaque activity.[13] 

5. Pain Relief

Aside from applying eucalyptus-infused ointments on sore joints, it can also help reduce pain via inhalation. A study in 2013 found it effective in relieving pain following a total knee replacement.[15] 

6. Colon Damage

Research showed that eucalyptol is a viable treatment for colorectal cancer. Although the study was not tested clinically on humans, it was evaluated and showed promising results against colon cancer cells in vitro.[16]

7. Diabetes

In traditional medicine, eucalyptus leaves have been utilized to manage diabetes.[17] However, using it for diabetes treatment should be practiced with caution. Since eucalyptus is capable of lowering blood sugar, it should be avoided by those who are already taking diabetes medications as it may reduce blood sugar levels even further (which is potentially dangerous!).[18]

Best Ways to Incorporate Eucalyptus in Your Diet

Although eucalyptus is unsafe for raw consumption, there are plenty of ways you can benefit from it safely.

In our present time, products derived from eucalyptus are widely available. These range from over-the-counter medications, such as oils and ointments, to medicinal teas. 

From using its dried leaves to essential oils, incorporating eucalyptus can be or has been a daily part of our lives already.

Here are some of the common ways on how eucalyptus can used in our daily lives:

As an essential oil and ointment

Eucalyptol is usually infused with several other ingredients to be used in medications such as cold medicines and antiseptics. To extract it from eucalyptus trees, its leaves must be “dried, crushed, and distilled” and then must be diluted if to be used for medicinal purposes.”[13] 

We actually use products infused with eucalyptol more than we think. Perhaps the most popular form of eucalyptus products are ointments, which people commonly use to combat a stuffy nose.

Eucalyptus can also be enjoyed through aromatherapy, which is known for being effective against inflammation. This is done by adding a few drops of eucalyptus essential oil into a diffuser. 

As a tea

Like most herbal remedies, eucalyptus leaves can be turned into tea. 

It is important to know that this tea is not made from eucalyptus oil. Eucalyptus tea is made from its dried and crushed leaves, which are definitely safe for consumption. It can also be bought as tea bags especially if eucalyptus leaves are not widely available.   

To make eucalyptus tea, simply boil half a teaspoon of crushed dried eucalyptus leaves in 1 cup of water, then steep for 5 to 10 minutes. Make sure to strain upon pouring into your teacup to avoid accidentally ingesting a eucalyptus leaf. You can also add honey or sugar according to your preference. 

If you prefer combining different herbs in your tea, eucalyptus is best paired with peppermint and chamomile.

As dental products

If you’re suffering from any conditions that gives your breath an undesirable odor, you might want to consider using a dental product with eucalyptus in it.

As mentioned earlier, eucalyptol is already being used for the treatment of several dental ailments due to its antibacterial, antiplaque, and anticariogenic properties. It’s no question that several dental products already contain eucalyptus extracts — aside from attacking bacteria that causes bad breath, it leaves your mouth feeling fresh, too!

Precautions

It is important to note that regardless of existing recommendations from researchers, other experts have called for further studies. More evidence on its efficacy should be collected for its claims to be well-grounded. [13] [19] 

Therefore, it is crucial that a physician is consulted before usage, especially if you’re planning to use it for self-medication. It can be fatally dangerous when consumed in inappropriate doses. 

Like many medications, extra precautions should be taken by pregnant, breast-feeding women, and especially children, who are at a high risk of being poisoned.[19] Those with existing illnesses should also consult with their physician as eucalyptus might inhibit any medications currently being taken.

Summary 

Eucalyptus has been around long enough for it to be widely used in traditional medicine. 

Although it is a fairly common home-remedy for coughs, colds, and skin infections, further studies must be conducted to back up its multitude of health benefit claims. Nonetheless, its contribution to traditional medicine and its widespread use as an ingredient in over-the-counter products suggest that there is some truth to those claims.

If you’re planning to use it include eucalyptus in your daily routine, it is best to consult your doctor to make sure that it will not interfere with any existing medication, or to confirm any allergies to compounds present in eucalyptus.

References

[1] Vecchio, M., C. Loganes, C. Minto. (2015). “Beneficial and Healthy Properties of Eucalyptus Plants: A Great Potential Use.” The Open Agriculture Journal, 2016(10): 52-57.

[2] Batish, D., H. Singh, R. Kohli. (2008). “Eucalyptus essential oil as natural pesticide.” Forest Ecology and Management, 256(12): 2166-2174.

[3] Luis, A., D. Neiva, A. Duarte. (2014). “Stumps of Eucalyptus globulus as a Source of Antioxidant and Antimicrobial Polyphenols.” Multidisciplinary Digital Publishing Institute, 19(10): 16428-16446.

[4] Silva, J., W. Abebe, S. Sousa, V. Duarte, M. Machado, F. Matos. (2003). “Analgesic and anti-inflammatory effects of essential oils of Eucalyptus.” Journal of Ethnopharmacology, 89(2-3): 277-283.

[5] Fischer, J. and Dethlefsen, U. (2013). “Efficacy of Cineole in Patients Suffering from Acute Bronchitis: A Placebo-Controlled Double-Blind Trial.” Cough, 9(25).

[6] Soyingbe, O., B. Mahlobo, T. Makhafola, H. Salahdeen. (2017). “Antiasthma activity of Eucalyptus grandis essential oil and its main constituent: Vasorelaxant effect on aortic smooth muscle isolated from nomotensive rats.” Journal of Experimental and Applied Animal Sciences, 2(2): 211-222.

[7] Gonzales-Burgos, E., M. Liaudanskas, J. Viskelis, V. Zuikas, V. Janulis, M. Gomez-Serranillos. (2018). “Antioxidant activity, neuroprotective properties and bioactive constituents analysis of varying polarity extracts from Eucalyptus globulus leaves.” Journal of Food and Drug Analysys, 26(2018): 1293-1302.

[8] Seol, G. And Kim, K. (2016). “Eucalyptol and Its Role in Chronic Diseases.” Drug Discovery from Mother Nature, 2016(929): 389-398.

[9] DrugBank. (n.d.). “Eucalyptol.” Retrieved June 20, 2020 from http://www.drugbank.ca/drugs/DB03852.

[10] Keville, K. And M. Green. (2012). “Aromatherapy: A Complete Guide to the Healing Art.” 

[11] Vemurugan, C., C. Geetha, S. Shajahan, S. Vijayakumar, P. Kumar. (2013). “Wound Healing Potential of Leaves of Eucalyptus Citriodoralin Rats.” World Journal of Pharmaceutical Sciences, 

[12] Takagi, Y., Ning, X., Takahashi, A., Ishizaki, C., Nishizaka, T., Kaizu, K., Miyaki, M., Yamamuro, H., & Kawashima, M. (2018). The efficacy of a pseudo-ceramide and eucalyptus extract containing lotion on dry scalp skin. Clinical, cosmetic and investigational dermatology, 11, 141–148. https://doi.org/10.2147/CCID.S158428

[13] Agarwal, R., T. Lakshmi. 2013. “Eucalyptus oil in dentistry: A mini Review.” International Journal of Drug Development and Research, 5(4): 58-61. 

[14] Ishnava, K., M. Barad, J. Chauhan. (2012). “Anticariogenic and phytochemical evaluation of Eucalyptus globules Labill.” Saudi Journal of Biological Sciences, 20(1): 69-74.

[15] Jun, Y. , P. Kang, S. Min, J. Lee, H. Kim, G. Seol. (2013). “Effect of Eucalyptus Oil Inhalation on Pain and Inflammatory Responses After Total Knee Replacement: A Randomized Clinical Trial.” Evidence-Based Complementary and Alternative Medicine

[16] Murata, S., R. Shiragami, C. Kosugi, T. Tezuka, M. Yamazaki, A. Hirano, Y. Yoshimura, M. Suzuki, K. Shuto, N. Ohkohchi, K. Koda. (2013). “Antitumor effect of 1, 8-cineole against colon cancer.” Oncology Reports, 2013(30): 2647-2652. 

[17] Mahmoudzadeh-Sagheb, H., Z. Heidari, M. Bokaeian, B. Moudi. (2010). “Antidiabetic Effects of Eucalyptus Globulus on Pancreatic Islets: A Stereological Study.” Folia morphologica, 69(2): 112-118.

[18] WebMD. (n.d.). “Eucalyptus.” Retrieved June 20, 2020 from https://www.webmd.com/vitamins/ai/ingredientmono-700/eucalyptu

[19] Loo, M. (2009). “Integrative Medicine for Children.” Saunders Elsevier.

The Benefits of Organic Dandelion Root Extract

Posted on | by edenboost

Upon seeing a patch of dandelions, it’s hard to resist blowing away its seeds – it’s fun, and many people believe it can grant wishes. 

On the other hand, some might see dandelions as pests, as they tend to spread quickly throughout people’s lawns. 

But what a lot of people don’t know is that dandelions don’t just grant wishes: this plant has a wide array of medicinal properties that have been known for centuries. 

Every part of the dandelion has its benefits. But for this article, we’ll focus on its roots as it is more commonly used for herbal remedies.

What is Dandelion Root?

The dandelion (Taraxacum officinale) is a common herb that can be found all over the world. It’s a hardy plant that can adapt to different climates, even in the harshest arctic zones. 

The dandelion root has been used for centuries for its medicinal properties. In traditional Chinese medicine, organic dandelion root extracts were used to treat swelling. Native American medicine used infusions from organic dandelion roots and leaves to cure kidney ailments, heartburn, menstrual cramps, jaundice, and physical injuries such as broken bones, bruises, swellings, sores, and fractures.[1]

While modern medicine has gone past relying on herbs to cure the ailments mentioned above, it’s still a good idea to use something that’s been proven for centuries, and even by scientists today. 

organic dandelion plant

5 Benefits of Organic Dandelion Root Extract

Here are some of the potential health benefits you can get out of consuming dandelion root.

  1. It Has Potential Anti-Cancer Properties

This is perhaps the most promising quality of dandelion root. 

In 2011, a study from the University of Windsor Canada found that dandelion extract was able to kill off cancer cells that were causing melanoma within 48 hours of treatment.[2] Similarly, a study published in 2016 showed how dandelion root extract was able to induce apoptosis (programmed cell death) among >95% colon cancer cells. [3] 

Although more research is yet to be conducted, these encouraging findings strengthen the dandelion’s potential as an anti-cancer remedy.

  1. It Contains Potent Antioxidants

The dandelion root’s abundance of antioxidants is the main reason why it has so much medical benefits.

Dandelions contain large amounts of the antioxidant beta-carotene, which is the precursor to Vitamin A.[4] Antioxidants like beta carotene helps our body fight against free radicals – the unstable atoms that damage cells, causing rapid aging and illnesses. 

Polyphenols are another category of antioxidants present in dandelions, which are usually found in plant-based food. [5]

  1. It Helps Repair Skin Damage

As mentioned earlier, dandelions were once used by Native Americans as a treatment for physical injuries. Turns out, there is actually some scientific evidence behind its efficacy. 

Dandelion extract has been found to have anti-inflammatory and anti-itching properties. Additionally, a study from Canada in 2015 discovered that dandelion extract has the ability to protect the skin from harmful ultraviolet rays. [6] 

Dandelion root extract also has the potential to be a potent skincare ingredient. One test tube study showed that it boosted skin cell generation, making it a promising anti-aging solution. [7]

However, one must take caution before applying dandelion root extract directly on skin. It is also known to cause contact dermatitis in some people, especially children. [8]

  1. It May Help Control Blood Sugar Levels

For those who are struggling with diabetes, dandelion root extract is an herbal remedy worth checking out.

This is because chicoric and chlorogenic acid can be found in dandelion root extract – these two are bioactive compounds found to help reduce blood sugar. It does so by improving insulin secretion from the pancreas, while improving the absorption of glucose by muscle tissue at the same time. [9]

This means it can improve insulin sensitivity and reduce blood sugar levels simultaneously, making it a potent fighter against diabetes. 

  1. It Can Boost Your Immune System

Several studies proved that dandelion extract has the power to inhibit viral and bacterial replication. 

First, one study found that inulin, a natural prebiotic present in dandelion extract, was found to be effective in improving the bowel function of patients who suffered from chronic constipation.[10] 

In another study, dandelion extract was proven effective against hepatitis B viruses through testing with artificially infected rat and duck cells. [11]

Although we are still at the early stages of confirming dandelion extract as an antiviral solution, these remain as promising evidence of dandelion root extract’s ability to fight against bacteria and viruses.

Best ways to incorporate Organic Dandelion Root Extract into your diet

Now that you’ve heard about all the great things dandelion root can do for your body, you might be wondering how it can be consumed. It may be a common plant, but its typically not seen as something that could be eaten. 

For those who are new to dandelion roots, here are some simple and accessible methods of taking dandelion root.

Dandelion Root Tea

Like most herbal remedies, turning dandelion roots into tea is one of the best ways to maximize its benefits. 

For the simplest recipe, a tablespoon of chopped dandelion root (roasted or raw) is enough to make 150ml of tea. This is the recommended dosage by the British Herbal Pharmacopoeia, as it is considered safest for human consumption. [12]

If you want to add a bit more flavor, this recipe from Superfood Evolution might be more suitable for you[13]:

“Ingredients:

  • 2T dandelion root
  • 1/2t chopped ginger root
  • 1 cinnamon stick or 1/2t cinnamon powder
  • 3 star anise pods
  • 2T red clover blossoms
  • 1T nettle leaf

Directions:

Decoct the dandelion root, anise and the ginger root in 3 cups of water for 20 minutes. Infuse the other ingredients in a mason jar for another 15 minutes.”

Dandelion Root Powder

This powder can be either purchased or homemade. While store-bought powder is alright, making your own is better for guaranteed freshness. To make your own powder, simply grind some dry dandelion roots by hand or with a food processor/blender.

This simple powder can be added to food and drinks, two to three times a day. One of the best ways to incorporate it is by adding it to your favorite smoothies or yogurt bowls. If you prefer drinking it as a tea, you can simply dissolve this powder in hot water, adding lemon or honey to make it sweeter. 

Dandelion Root Capsules

The essence of organic dandelion root extract is also readily available through capsules. If you’re not a fan of the idea of eating it raw or adding its powder to your food, dandelion root capsules are the next best option for you. 

These capsules come in a variety of dosage and formulas. Before buying these capsules, it is best to consult your doctor first, especially if you are currently taking any other prescription medications.

Additional Information on Harvesting Dandelion Root:

If you’re interested in harvesting and making your own dandelion root remedies, you should picky of where your dandelions come from. The roots absorb everything around it, so it’s best to harvest dandelions planted in clean areas. 

Avoid consuming dandelions that can be found in the following places: alongside roads, driveways, septic tanks, pools, air conditioning units, or barbecue grills. The dandelions can absorb the toxins from these objects/locations, which may poison you especially when consumed raw.

Traditionally, dandelions are harvested during the fall as inulin concentration is at its highest during this period. 

After harvesting, dandelions can either be consumed immediately or preserved for long-term use. This is done by dehydrating them and storing them in a glass jar. Dehydrated dandelion roots can last up to one year with proper storage.

Precautions

Although the dandelion root extract comes with countless health benefits, there is only a certain level of consumption considered safe for adults. 

Some people are actually allergic to some of the compounds present in dandelion root, so it is best to consult your doctor before taking ingesting them in any shape or form. As previously mentioned, contact dermatitis may occur, especially among children and those who already have allergies to related plant species.

Pregnant women, nursing women, and children should also avoid ingesting any dandelion root remedies as further studies are yet to be made on its long-term effects. If you’re trying for a baby, it’s best to avoid any dandelion extracts as it contains phytoestrogen, a substance that mimics estrogen. This can potentially lower female fertility and testosterone levels in men. [14]

Conclusion

The dandelion root is currently emerging as a potential herbal remedy for various diseases and physical injuries according. Its proclaimed health benefits have been gradually proven by research from the past five years. 

Although it isn’t necessarily toxic, it’s best to avoid consumption among pregnant women, nursing mothers, and children, as further studies are yet to prove its safety.

In the meantime, dandelion root extract can be enjoyed as tea, a food additive, or in capsule form. Its anti-viral and anti-inflammatory capabilities make it a potent and all-natural immunity booster. 

References

[1] Lis, B., & Olas, B. (2019). Pro-health activity of dandelion (Taraxacum officinale L.) and its food products–history and present. Journal of Functional Foods, 59, 40-48.

[2] Chatterjee, S. J., Ovadje, P., Mousa, M., Hamm, C., & Pandey, S. (2011). The efficacy of dandelion root extract in inducing apoptosis in drug-resistant human melanoma cells. Evidence-based complementary and alternative medicine : eCAM, 2011, 129045. https://doi.org/10.1155/2011/129045

[3] Ovadje P., Ammar S., Guerrero J., Arnason J., Pandey S. (2016) Dandelion root extract affects colorectal cancer proliferation and survival through the activation of multiple death signalling pathways. Oncotarget. 2016; 7: 73080-73100. Retrieved from https://www.oncotarget.com/article/11485/text/

[4] Khoo, H. E., Prasad, K. N., Kong, K. W., Jiang, Y., & Ismail, A. (2011). Carotenoids and their isomers: color pigments in fruits and vegetables. Molecules (Basel, Switzerland), 16(2), 1710–1738. https://doi.org/10.3390/molecules16021710

[5] Wirngo, F. E., Lambert, M. N., & Jeppesen, P. B. (2016). The Physiological Effects of Dandelion (Taraxacum Officinale) in Type 2 Diabetes. The review of diabetic studies : RDS, 13(2-3), 113–131. https://doi.org/10.1900/RDS.2016.13.113

[6] Yang, Y., & Li, S. (2015). Dandelion extracts protect human skin fibroblasts from UVB damage and cellular senescence. Oxidative medicine and cellular longevity, 2015. https://doi.org/10.1155/2015/619560

[7] Warashina, T., Umehara, K., & Miyase, T. (2012). Constituents from the roots of Taraxacum platycarpum and their effect on proliferation of human skin fibroblasts. Chemical & pharmaceutical bulletin, 60(2), 205–212. https://doi.org/10.1248/cpb.60.205

[8] Rasmussen, A., & Jacob, S. E. (2017). Dandelion: an important allergen in atopic children. Dermatitis, 28(2), 166. https://doi.org/10.1097/DER.0000000000000262

[9] Tousch, D., Lajoix, A. D., Hosy, E., Azay-Milhau, J., Ferrare, K., Jahannault, C., Cros, G., & Petit, P. (2008). Chicoric acid, a new compound able to enhance insulin release and glucose uptake. Biochemical and biophysical research communications, 377(1), 131–135. https://doi.org/10.1016/j.bbrc.2008.09.088

[10] Collado Yurrita, L., San Mauro Martín, I., Ciudad-Cabañas, M. J., Calle-Purón, M. E., & Hernández Cabria, M. (2014). Effectiveness of inulin intake on indicators of chronic constipation; a meta-analysis of controlled randomized clinical trials. Nutricion hospitalaria, 30(2), 244–252. https://doi.org/10.3305/nh.2014.30.2.7565

[11] Jia, Y. Y., Guan, R. F., Wu, Y. H., Yu, X. P., Lin, W. Y., Zhang, Y. Y., Liu, T., Zhao, J., Shi, S. Y., & Zhao, Y. (2014). Taraxacum mongolicum extract exhibits a protective effect on hepatocytes and an antiviral effect against hepatitis B virus in animal and human cells. Molecular medicine reports, 9(4), 1381–1387. https://doi.org/10.3892/mmr.2014.1925

[12] American Botanical Council. (2000) Herbal Medicine: Expanded Commission E.

[13] DANDELION ROOT BENEFITS AS A CLEANSING HERB. (n.d.) Retrieved from: https://www.superfoodevolution.com/dandelion-root-benefits.html

[14] Jargin, S. V. (2014). Soy and phytoestrogens: possible side effects. GMS German Medical Science, 12.

probiotics supplements

5 Ways Probiotics Can Help You Lose Weight

Posted on | by edenboost

Probiotics are widely known as the beneficial bacteria that we can obtain from dietary sources. 

It is mostly known for its ability to improve digestion, along with promoting the growth of good bacteria in the gut microbiome. 

In recent years, scientists have also found that probiotics can actually help with weight loss through various mechanisms. 

Probiotics seem like the perfect weight loss companion – not only is it good for your gut health, but it is also proven to systematically benefit the immune system, heart, and brain health as well. 

In this article, we will be exploring the five ways probiotics can help you lose weight, based on current scientific evidence. 

How Do Probiotics Work?

Before we dive deep into the weight loss capabilities of probiotics, here’s a little background on how probiotics work inside your body. 

Inside your body resides billions of microbes – both good and bad. The majority of them reside in your gut, where they take part in digesting the food that goes inside your stomach. 

From the moment we are born, our bodies start being colonized by microorganisms, which first comes from the mother’s breast milk. As we slowly become exposed to new foods and environments, our body begins to collect its own assortment of microbes that can be either helpful or harmful. 

It is essential to keep a good balance between the good and harmful bacteria in the body. Too much of these bad bacteria and your body may experience chronic inflammation or an all-out bacterial infection. Thus, it is crucial that we consciously feed the good bacteria that resides in our gut to keep the bad bacteria in place.[1] 

This is done primarily through eating the right foods, a.k.a. prebiotics – compounds that promote the growth of the good bacteria in your gut microbiome. 

Apart from serving as the home for your body’s microflora, the gut microbiome was also found to influence several other key body processes aside from digestion, such as the immune system, nervous system, and the cardiovascular system. Having a consistently healthy gut is linked to better health and a lower risk of developing chronic diseases.[2] 

Because of its wide impact on our health, the gut microbiome also happens to influence our body weight regulation. Here’s how consuming more probiotics can help you trim off those extra pounds:

  1. Probiotics Can Accelerate Fat Excretion

Whenever we consume fats, it is either used as an energy source, as a major component of major body processes, or stored when consumed in excess. However, not all dietary fats are immediately absorbed by the body – some dietary fats, especially those that are harder to break down, are instead passed by the body as fecal matter.[3] 

Ideally, we would want to keep our fat stores low. This can be typically done by consuming less fats, regularly exercising, and by getting enough sleep daily. Unfortunately, some people may find it harder to burn fats despite their best efforts, be it due to a genetic disposition or an underlying medical condition. 

This is where probiotics can help – in a study published in 2015, the probiotic Lactobacillus gasseri was found to have helped in eliminating fats more efficiently. It was observed that the subjects that were given the probiotic supplements were observed to have higher volumes of fat in their feces compared to those who were given a placebo, which indicates that the probiotic was effective at boosting the elimination of dietary fats.[4] 

  1. Probiotics Can Improve Appetite Control

Most overweight people may also find it difficult to lose weight because they may feel hungry all the time despite eating a lot. This is a sign that the hormones which signal fullness and hunger may not be working properly. 

Some people, especially those who are obese, may develop a condition called leptin resistance. Leptin is a hormone released by fat cells located in adipose tissues, and its main function is to control appetite by letting the brain know that there is enough fat stored in the body. 

In the case of obese people, the presence of excess fat also means that their fat cells will produce too much leptin for their body to handle. This leads to leptin resistance, a condition wherein the brain can no longer recognize leptin signals, leading to further overeating in a state of constant “starvation”.[5] 

On the other hand, weight loss can also trigger increased appetite due to the loss of fat cells. This leads to unbearable cravings that can make weight loss even more difficult!

Fortunately, some studies have found that probiotics can help promote the function of leptin hormones. In one a study published in the British Journal of nutrition, the probiotic Lactobacillus rhamnosus was found to have successfully circulating leptin concentrations, along with a significant fat and weight loss among the participants.[6] 

  1. Probiotics Can Help Decrease Fat Storage

Apart from accelerating the process of burning fat, probiotics can reduce the total amount of fat stored in your body, even under excess consumption. 

In a study published in 2015, the supplementation of the probiotic VSL#3 was found to have decreased fat accumulation among healthy young men that were under a high-fat and high-calorie diet.[7] 

Some studies have also found that certain probiotics can increase the levels of the protein ANGPTL4, which may lead to decreased fat storage.[8] 

  1. Probiotics Can Help Increase Metabolism

Because probiotics help create a better balance between the good and bad bacteria in your stomach, it can help your body digest food more efficiently. Throughout multiple studies, it has been observed that obese and overweight people tend to have a less favorable gut microbiome compared to those who had leaner bodies.[9] Certain microflora are also needed to digest certain compounds, especially dietary fibers. 

Several animal studies also found evidence that probiotics may help promote the function of metabolism by influencing the way bile acids are metabolized. Although human studies are yet to confirm this, it suggests that by changing the way bile acids are metabolized, the body is able to absorb fats more effectively.[10] 

  1. Probiotics Can Help Reduce Systemic Inflammation

Systemic inflammation is linked to a higher risk of developing obesity, amongst other chronic diseases. 

Inflammation is a natural reaction of your body against foreign invaders, such as bacteria, viruses, and other potentially harmful microbes. However, inflammation can become persistent, milder, and more widespread, which is often caused by an unhealthy and sedentary lifestyle.[11,12] 

An unhealthy gut can cause such a systemic and chronic inflammation. Thus, it is crucial to maintain a well-balanced and diverse gut microflora with the help of probiotics. 

The Best Sources of Probiotics

Probiotics can be easily incorporated in your diet, whether it is through probiotic supplements or through the food you eat. 

Keep in mind that some probiotic strains actually lead to weight gain, while some strains may be more efficient than others when it comes to weight loss.[13] If you are planning to take probiotic supplements regularly, it is best to consult a doctor first to avoid any complications. Your doctor can also recommend the best probiotics that are most suitable for your current health condition. 

Another great way to add probiotics to your diet is through food. Probiotics can be mostly obtained from fermented food, such as[14]:

  • Kimchi
  • Sauerkraut
  • Vinegar
  • Miso
  • Tempeh
  • Yogurt
  • Kefir
  • Pickles
  • Buttermilk
  • Natto
  • Aged cheeses

Conclusion

Although they are mostly known to benefit the digestive system, the benefits of probiotics cover a wide range of organ systems, and this includes the mechanisms that involve weight control. 

The effects of probiotics on weight loss are relatively new in the field of research and scientists are yet to conduct further studies to understand its effects completely. But for now, the current evidence is promising, and probiotics remain highly beneficial for your health regardless of whether it is truly effective for weight loss. 

Probiotics can be easily obtained from fermented food, which has cultivated a load of beneficial bacteria for your gut microbiome. With the advice of a medical professional, you can also take probiotic supplements. 

References

[1] Dix, M. (2020, August 20) What’s an Unhealthy Gut? How Gut Health Affects You. Retrieved on January 1, 2021 from https://www.healthline.com/health/gut-health

[2] Robertson, R. (2017, June 27) Why the Gut Microbiome Is Crucial for Your Health. Retrieved on January 1, 2021 from https://www.healthline.com/nutrition/gut-microbiome-and-health

[3] Todd, C. (2019, June 4) Here’s What Actually Happens in Your Body When You Eat Fat. Retrieved on January 2, 2021 from https://www.self.com/story/what-fat-does-in-your-body

[4] Ogawa, A., Kobayashi, T., Sakai, F., Kadooka, Y., & Kawasaki, Y. (2015). Lactobacillus gasseri SBT2055 suppresses fatty acid release through enlargement of fat emulsion size in vitro and promotes fecal fat excretion in healthy Japanese subjects. Lipids in health and disease, 14, 20. https://doi.org/10.1186/s12944-015-0019-0

[5] Hormone Health Network. (2018) What is Leptin? Retrieved on January 2, 2020 from https://www.hormone.org/your-health-and-hormones/glands-and-hormones-a-to-z/hormones/leptin

[6] Sanchez, M., Darimont, C., Drapeau, V., Emady-Azar, S., Lepage, M., Rezzonico, E., … & Leone, P. (2014). Effect of Lactobacillus rhamnosus CGMCC1. 3724 supplementation on weight loss and maintenance in obese men and women. British Journal of Nutrition, 111(8), 1507-1519. https://doi.org/10.1017/S0007114513003875

[7] Osterberg, K. L., Boutagy, N. E., McMillan, R. P., Stevens, J. R., Frisard, M. I., Kavanaugh, J. W., Davy, B. M., Davy, K. P., & Hulver, M. W. (2015). Probiotic supplementation attenuates increases in body mass and fat mass during high-fat diet in healthy young adults. Obesity (Silver Spring, Md.), 23(12), 2364–2370. https://doi.org/10.1002/oby.21230

[8] Aronsson, L., Huang, Y., Parini, P., Korach-André, M., Håkansson, J., Gustafsson, J. Å., Pettersson, S., Arulampalam, V., & Rafter, J. (2010). Decreased fat storage by Lactobacillus paracasei is associated with increased levels of angiopoietin-like 4 protein (ANGPTL4). PloS one, 5(9), e13087. https://doi.org/10.1371/journal.pone.0013087

[9] Turnbaugh, P. J., Hamady, M., Yatsunenko, T., Cantarel, B. L., Duncan, A., Ley, R. E., Sogin, M. L., Jones, W. J., Roe, B. A., Affourtit, J. P., Egholm, M., Henrissat, B., Heath, A. C., Knight, R., & Gordon, J. I. (2009). A core gut microbiome in obese and lean twins. Nature, 457(7228), 480–484. https://doi.org/10.1038/nature07540

[10] ScienceDaily. (2008, January 16) Probiotics Affect Metabolism, Says New Study. Retrieved on January 2, 2020 from https://www.sciencedaily.com/releases/2008/01/080115085347.htm

[11] Lutz, J. (n.d.) Obesity and Inflammation: A Vicious Cycle. Retrieved on January 2, 2020 from https://www.endocrineweb.com/obesity-inflammation-cycle

[12] Saltiel, A. R., & Olefsky, J. M. (2017). Inflammatory mechanisms linking obesity and metabolic disease. The Journal of clinical investigation, 127(1), 1–4. https://doi.org/10.1172/JCI92035

[13] Rouxinol-Dias, A. L., Pinto, A. R., Janeiro, C., Rodrigues, D., Moreira, M., Dias, J., & Pereira, P. (2016). Probiotics for the control of obesity – Its effect on weight change. Porto biomedical journal, 1(1), 12–24. https://doi.org/10.1016/j.pbj.2016.03.005

[14] Palsdottir, H. (2018, August 28) 11 Probiotic Foods That Are Super Healthy. Retrieved on January 2, 2020 from https://www.healthline.com/nutrition/11-super-healthy-probiotic-foods

nutritious foods to boost immune system

9 Foods That Can Help You Deal With Menopause Symptoms

Posted on | by edenboost

Menopause is a natural process that every woman will encounter upon reaching the age of 40 and above. 

It is the time when a woman finally stops getting her monthly periods, which is confirmed 12 months after the end of her last period. 

This stage is marked by major physiological changes, which unfortunately comes with unpleasant side effects brought upon by fluctuating hormones. It’s common to experience weight gain, hot flashes, irritability, higher cholesterol levels, and weakening bones during this period – as you can imagine, these changes can be quite difficult to deal with.

Thankfully, there are plenty of ways that a woman can make her symptoms easier to deal with. One of the best ways to do so is by eating healthy and nutritious foods that are packed with nutrients that can specifically help you deal with menopause symptoms. 

According to experts, here are the best foods that will help you feel radiant and energized throughout menopause:

  1. Salmon

Salmon is part of a category called “oily fish”, a term that comes from their high fat content that is evenly distributed in their meat (as opposed to “white fish”, whose oils are concentrated in the liver). 

These fats – specifically, omega-3 fatty acids – are actually great for your health. Omega-3 fatty acids are commonly sold in the form of fish oil supplements and they are mostly known for their benefits to heart health.[1] Among the list of fatty fish, salmon has one of the highest concentrations of omega-3 fatty acids, and they are also considered one of the safest to eat.

The benefits of omega-3 fatty acids cover a wide range of different organ systems, such as the proper functioning of our heart, brain, and hormones. Several studies have also found that it is capable of soothing several menopause symptoms, such as reducing the frequency of hot flashes and depression. 

For instance, a study published in The American Journal of Clinical Nutrition found that the supplementation of EPA (a type of omega-3) everyday for eight weeks was effective in improving the condition of women who suffered from menopause-related psychological distress and mild depression.[2]

Another study found that omega-3 supplements were capable of reducing the intensity and frequency of hot flashes and night sweats.[3]  

  1. Cruciferous Vegetables

Cruciferous vegetables, such as bok choy, kale, broccoli, arugula, cabbage, cauliflower, and bok choy are among the most nutrient-dense vegetables available. They’re packed with antioxidants, fibers, and vitamins that will greatly benefit your health, even if you don’t have menopause. 

In general, a higher consumption of vegetables have been linked to a reduction of the severity of menopausal symptoms. For instance, one study found that vegan women were less likely to report bothersome physical symptoms of menopause compared to omnivores.[4] 

Due to their potent antioxidant content, a higher intake of cruciferous vegetables as also found to reduce the risk of developing postmenopausal breast cancer.[5] 

  1. Soy

Soybeans are a great source of isoflavones, which is considered a phytoestrogen. Phytoestrogens are chemicals that can act as a weaker form of estrogen in the body. Phytoestrogens are generally considered a safer alternative to directly taking estrogen when it comes to dealing with hormonal fluctuations during menopause. Taking estrogen in the long term is known to increase the risk of blood clot, strokes, breast cancer, or uterine cancer, which is especially risky for older women.[6] 

soy beans rich in isoflavones

By mimicking estrogen, isoflavones can help reduce the incidence of hot flashes and other common menopause symptoms. 

In a review of 19 studies, soy-based isoflavone supplements were found to have reduced the severity of hot flashes by up to 26%.[7]

One research also found evidence that suggests that phytoestrogens may help preserve bone strength among postmenopausal women. The dip in estrogen during menopause is the reason why postmenopausal women have a higher risk of developing osteoporosis, as the hormone promotes the activity of cells that produce bone.[8,9] 

  1. Dairy 

Dairy products, including milk, cheese, and yogurt, are the prime sources of calcium in food. 

During menopause, the decline of estrogen will not just result in hot flashes and mood swings, as it accelerates the deterioration of your bone structure as well. Thus, it is crucial that you eat enough calcium – the building block of bones. 

In a study that involved over 750 postmenopausal women, those who had a higher dairy consumption were observed to have a significantly higher bone density as opposed to those who ate less.[10] 

  1. Chicken

Chicken meat is one of the best sources of protein, because it doesn’t contain as much saturated fat like beef or pork. 

It’s crucial to get enough protein during menopause, as the decline in estrogen also leads to the deterioration of muscle mass. According to a study published in 2016, protein should constitute 10-35% of an older woman’s total daily calories.[11] 

  1. Whole Grains

If you’ve become used to eating refined carbohydrates, such as white rice, bread, or pasta, then menopause should be the perfect time for you to switch to whole grains. 

Compared to regular refined carbohydrates, whole grains are much denser in nutrients that had otherwise been processed off of refined carbs (hence the name). This means that whole grains have more fiber, minerals, plant proteins, and B vitamins that will help you keep up with the changes in your body.

whole grains rich in fiber and minerals

In general, a higher consumption of whole grains is also linked with a lower risk of chronic diseases, such as cancer, heart disease, and diabetes – conditions that menopausal women are at a particularly high risk of developing.[12]

  1. Eggs

Eggs are another great source of inexpensive protein that will help your body combat muscle loss that typically comes with menopause. 

Additionally, eggs are one of the best food sources of vitamin D. Getting enough vitamin D during this time is especially important because it is actually needed by the body to effectively absorb calcium. In a study published in 2005, low levels of vitamin D was observed to be prevalent among post-menopausal women, especially among those who have osteoporosis and a history of fractures.[13] 

  1. Avocado

Avocado is a fruit that has become popular for being exceptionally high in the heart-healthy omega-3 fatty acids. As mentioned earlier with salmon, omega-3 fatty acids can help keep menopausal symptoms like hot flashes or night sweats at a minimum. 

Avocados are also a great source of potassium, a mineral that can help regulate blood pressure levels. It can be harder to maintain stable blood pressure levels as women approach menopause, thus potassium-rich foods can help minimize your risk of developing heart disease.[14] 

  1. Cranberry Juice

Another way decreasing estrogen levels affect the body is that it can cause the thinning of the walls of the urinary tract, which puts menopausal women at a higher risk of contracting a urinary tract infection (UTI). 

Cranberry juice is one of the more well-known solutions for preventing and treating UTIs. Although evidence is currently limited, a few studies were able to find some proof on cranberry juice’s efficacy against UTI. For instance, one study found that drinking cranberry juice was able to prevent E. coli strains from sticking to other bacteria which inhibits the ability to multiply. These strains were collected from urine samples from people before and after drinking cranberry juice.[15]

Cranberry juice was also found to be capable of bringing down total cholesterol levels. This is highly beneficial for menopausal women, who are at a higher risk of developing heart problems. 

Foods To Avoid During Menopause

If there are foods that benefit you during menopause, there also certain types of food that you should eat less of, as they contain compounds that can worsen menopause symptoms.[16] 

  • Alcohol: Excessive alcohol consumption can trigger hot flashes in menopausal women. Additionally, it can also increase the risk of developing cancers, heart disease, and organ damage.[17] 
  • Spicy Food: Spicy food may increase the incidence of hot flashes and anxiety – however, the reaction to spicy food may vary by individual. 
  • Salty Food: A higher intake of salt among postmenopausal women has been linked to lower bone density. 
  • Caffeine: According to one study, menopausal women who regularly drank caffeine were more likely to experience bothersome menopausal symptoms as opposed to those who did not drink caffeine at all.[18] Caffeine can also disturb sleep, which can worsen sleep disruptions that are already experienced by most menopausal women. 

Other foods that you must avoid are those that are generally considered unhealthy, even without menopause. This includes foods that are high in saturated fats, refined carbohydrates, and added sugars. 

Conclusion 

Menopause is a crucial stage of life wherein a women goes through drastic changes inside and out.

It is important for a woman to get enough nutrients that will help her deal with the symptoms that come with the fluctuation of hormones during this period. Omega-3 fatty acids, calcium, vitamin D, proteins, and phytoestrogens have proven to be the most beneficial in this regard. 

With the help of a healthy diet and an active lifestyle, a woman is set to breeze through menopause, minimizing the troublesome symptoms that she may face.

References

[1] National institutes of Health. (2020, October 1) Omega-3 Fatty Acids (Fact Sheet for Consumers). Retrieved on December 30, 2020 from https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/

[2] Lucas, M., Asselin, G., Mérette, C., Poulin, M. J., & Dodin, S. (2009). Ethyl-eicosapentaenoic acid for the treatment of psychological distress and depressive symptoms in middle-aged women: a double-blind, placebo-controlled, randomized clinical trial. The American journal of clinical nutrition, 89(2), 641-651. https://doi.org/10.3945/ajcn.2008.26749

[3] Patade, A., Devareddy, L., Lucas, E. A., Korlagunta, K., Daggy, B. P., & Arjmandi, B. H. (2008). Flaxseed reduces total and LDL cholesterol concentrations in Native American postmenopausal women. Journal of women’s health (2002), 17(3), 355–366. https://doi.org/10.1089/jwh.2007.0359

[4] Beezhold, B., Radnitz, C., McGrath, R. E., & Feldman, A. (2018). Vegans report less bothersome vasomotor and physical menopausal symptoms than omnivores. Maturitas, 112, 12–17. https://doi.org/10.1016/j.maturitas.2018.03.009

[5] Fowke, J. H., Longcope, C., & Hebert, J. R. (2000). Brassica vegetable consumption shifts estrogen metabolism in healthy postmenopausal women. Cancer epidemiology, biomarkers & prevention : a publication of the American Association for Cancer Research, cosponsored by the American Society of Preventive Oncology, 9(8), 773–779.

[6] Watson, S. (2019, March 27) Does Soy Help with Menopause Symptoms? Retrieved on December 30, 2020 from https://www.healthline.com/health/soy-for-menopause

[7] Taku, K., Melby, M. K., Kronenberg, F., Kurzer, M. S., & Messina, M. (2012). Extracted or synthesized soybean isoflavones reduce menopausal hot flash frequency and severity: systematic review and meta-analysis of randomized controlled trials. Menopause, 19(7), 776-790. doi: 10.1097/gme.0b013e3182410159

[8] Arjmandi, B. H., Khalil, D. A., Smith, B. J., Lucas, E. A., Juma, S., Payton, M. E., & Wild, R. A. (2003). Soy protein has a greater effect on bone in postmenopausal women not on hormone replacement therapy, as evidenced by reducing bone resorption and urinary calcium excretion. The Journal of Clinical Endocrinology & Metabolism, 88(3), 1048-1054. https://doi.org/10.1210/jc.2002-020849

[9] Camacho, P. (2017, May 3) Estrogen Replacement Therapy for Osteoporosis. Retrieved on December 31, 2020 from https://www.endocrineweb.com/conditions/osteoporosis/estrogen-replacement-therapy-osteoporosis

[10] Durosier-Izart, C., Biver, E., Merminod, F., van Rietbergen, B., Chevalley, T., Herrmann, F. R., Ferrari, S. L., & Rizzoli, R. (2017). Peripheral skeleton bone strength is positively correlated with total and dairy protein intakes in healthy postmenopausal women. The American journal of clinical nutrition, 105(2), 513–525. https://doi.org/10.3945/ajcn.116.134676

[11] Baum, J. I., Kim, I. Y., & Wolfe, R. R. (2016). Protein Consumption and the Elderly: What Is the Optimal Level of Intake?. Nutrients, 8(6), 359. https://doi.org/10.3390/nu8060359

[12] Aune, D., Keum, N., Giovannucci, E., Fadnes, L. T., Boffetta, P., Greenwood, D. C., Tonstad, S., Vatten, L. J., Riboli, E., & Norat, T. (2016). Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies. BMJ (Clinical research ed.), 353, i2716. https://doi.org/10.1136/bmj.i2716

[13] Gaugris, S., Heaney, R. P., Boonen, S., Kurth, H., Bentkover, J. D., & Sen, S. S. (2005). Vitamin D inadequacy among post-menopausal women: a systematic review. Qjm, 98(9), 667-676.

[14] Everyday Health. (n.d.) The Link Between Diet and Menopause Symptoms. Retrieved on December 31, 2020 from https://www.everydayhealth.com/menopause-pictures/eat-to-defeat-menopause-symptoms.aspx

[15] Woznicki, K. (2010, August 23) Cranberry Juice Fights Urinary Tract Infections Quickly. Retrieved on December 31, 2020 from https://www.webmd.com/women/news/20100823/cranberry-juice-fights-urinary-tract-infection-quickly

[16] Villines, Z. (2018, August 9) What are the health benefits of cranberry juice? Retrieved on December 31, 2020 from https://www.medicalnewstoday.com/articles/322731

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