Category: Supplements

matcha benefits

All About Matcha: Its Benefits and Uses

Posted on | by edenboost

Matcha is a traditional Japanese tea that has seen a surge of popularity in recent years. It seems as if matcha has been transformed into  every dessert, candy, and beverage imaginable: matcha lattes, matcha cakes, and matcha candy bars have become an instant crowd pleaser. 

But did you know that matcha is also one of the healthiest drinks in the world?

Matcha is rich in antioxidants, vitamins, and minerals that can help protect your body from a wide variety of diseases. The regular consumption of matcha is proven to benefit overall health, making it a worthy addition to anyone’s tea stash. 

Where Does Matcha Come From?

Matcha comes from camellia sinensis, a plant that is also responsible for oolong, green, and black teas. What makes matcha special from other derivatives is the unique way it is grown and processed. 

To create matcha, tea plants are covered 20 to 30 days before harvest to prevent sunlight exposure. This boosts chlorophyll production, which is the reason behind matcha’s vibrant green color and higher amino acid content. 

Once harvested, these bright green tea leaves (excluding stems and veins) are then processed into the powder we all know as matcha. Because matcha is derived purely from the leaves, it has a higher concentration of caffeine and antioxidants than other types of tea – which also means that matcha has slightly more pronounced benefits on health than green tea.

6 Scientifically Proven Health Benefits of Matcha

Matcha is packed with antioxidants, vitamins, and minerals that can aid your overall health, prompting research on its specific benefits to our bodies. Here are the 7 scientifically proven benefits of drinking matcha tea.[1]  

benefits of matcha powder
  1. It Has Strong Antioxidant Properties

As you go about in your daily routine, your cells are constantly exposed to the damage caused by unstable atoms called free radicals. These free radicals are generated mostly by harmful substances, such as tobacco smoke, air pollutants, pesticides, alcohol, and the excess consumption of fried foods.[2] 

Antioxidants fight these free radicals by reducing the formation of free radical damage or neutralizing them by sharing electrons before it can oxidize vital cell molecules. 

Although our bodies are able to produce their own antioxidants, it often needs an additional boost from antioxidant-rich foods to help balance out the effects of free radicals. And when free radicals begin to outnumber your antioxidants, your body is considered to be in a state of oxidative stress – which leads to cell and tissue damage that can increase your risk of developing chronic diseases.[3] 

Matcha tea is exceptionally high in these helpful antioxidants. In fact, matcha is even more powerful than green tea (which is also renowned for its antioxidant properties), providing up to 137 times more antioxidants than low-grade variety teas.[4]  

  1. It Can Help Protect The Liver

Your liver is one of the most essential organs when it comes to detoxifying your body. Some of its main functions include filtering waste from your bloodstream, metabolizing proteins, and producing bile, a fluid that helps your digestive system absorb nutrients. 

In both human and animal studies, matcha was found to benefit and protect liver health. 

For instance, a study which involved 80 people with non-alcoholic fatty liver disease investigated whether the consumption of green tea extract (which has a similar nutrient profile to matcha tea) can help alleviate symptoms. After 12 weeks of regular consumption, green tea extract significantly reduced the amount of liver enzymes, which suggests that the liver damage has subsided.[5] 

One animal study also showed that the consumption of green tea extract for 90 days reduced liver and kidney damage among diabetic rats.[6] 

  1. It Can Boost Brain Function

if you’re looking for a brain booster for an upcoming exam, matcha is your next best friend!

Several studies have found that consuming matcha can lead to improvements in attention, reaction time, and memory. This comes from matcha’s high caffeine and l-theanine content – with the former causing an increase in brain function, while the latter promotes alertness while producing a calming effect that prevents the dreaded energy crash that you would normally experience with coffee.[7,8] 

  1. It May Help Prevent Cancer

Thanks to its powerful antioxidants, matcha may lower your chances of developing cancer. Among these antioxidants is epigallocatechin-3-gallate (EGCG), a catechin that has been found to have strong anti-cancer properties. 

In several test tube studies, EGCG was found to be effective in killing off prostate, skin, lunch, and liver cancer cells.[1]

Green tea extract was also found to be effective in decreasing tumor size and slowing down the growth of breast cancer cells in one animal study.[9]  

In another remarkable test tube study, matcha green tea was specifically found to target cancer stem cell propagation, suggesting that matcha is a natural compound that can help decrease cancer cell resistance to chemotherapy.[10]  

  1. It May Promote Heart Health

Heart diseases are the leading cause of death worldwide – thus, it is important for us to follow a healthy diet and lifestyle to protect our bodies from the dangers of heart disease. 

Research has also shown that regularly drinking matcha tea may reduce the risk of developing heart disease. 

The catechins in green tea and matcha can lower the risk of heart disease by lowering LDL (bad) cholesterol and triglycerides in our bloodstream. 

In a study of 40,540 Japanese adults, it was found that those who drank more than 5 cups of green tea a day had a 26% lower risk of death caused by heart attack or stroke, and a 16% lower risk of death in general. This is in contrast to black tea, which was found to have no effect on heart risk.[11] 

  1. It Can Help You Lose Weight

One of the most well-known benefits of green tea is its fat burning capabilities, which comes from EGCG’s ability to speed up metabolism and slow down the growth of fat cells. In fact, many popular weight loss supplements use green tea extract because it is so effective in speeding up metabolism. 

Given that matcha is a highly concentrated version of green tea, it is possible that matcha has stronger fat burning capabilities than regular green tea.

In a study published in 2018, the consumption of matcha tea was found enhance exercise-induce fat oxidation among female participants.[12] 

How To Prepare Matcha

Although matcha can be purchased in the form of tea bags, the traditional preparation of matcha is the best way to attain its health benefits.[13] 

Traditional matcha is sold in powdered form, and there exists a wide variation in quality. The most expensive and concentrated matcha is known as ceremonial grade matcha, as it is commonly used in Zen Buddhism rituals. Culinary grade matcha works great as well and should be available in most stores. Having your own traditional matcha whisk will come in handy in creating a frothy layer of foam on top of your matcha – otherwise, a regular whisk or hand mixer will work too. 

Preparation: First, sift your matcha before adding water as it tends to clump, which can make it difficult to achieve a smooth texture. The amount of matcha depends on your preferences and the grade of matcha, but the standard formula is between ½ to ¾ teaspoon per cup. Afterwards, pour hot water and whisk in a side to side motion – whisking in a circular motion will not result in frothing. 

Feel free to top it off with honey or milk to create matcha latte! Matcha tends to be bitter and earthy, so it is recommended to use a sweetener to make it more palatable.

Shelf Life: Matcha has a relatively short shelf life – once opened, it should be consumed within two months for best results. 

Conclusion

Matcha comes from the same plant as green tea, meaning they have an identical nutritional profile. But due to the nature of matcha production, it has a higher concentration of the same nutrients – thus, possibly making it more potent than regular green tea. 

Including matcha in your diet can decrease your risk of heart disease, improve liver health, and boost weight loss – along with other benefits that come from its strong antioxidant properties. 

Matcha is also quite easy to prepare, and it tastes great, too! It’s worth adding to your pantry, especially if you’re already a regular tea drinker.

References

[1] Link, R. (2020, February 25) 7 Proven Ways Matcha Tea Improves Your Health. Retrieved on November 20, 2020 from https://www.healthline.com/nutrition/7-benefits-of-matcha-tea

[2] Liou, S. (2011, June 29) About Free Radical Damage. Retrieved on November 20, 2020 from https://hopes.stanford.edu/about-free-radical-damage

[3] Pizzino, G., Irrera, N., Cucinotta, M., Pallio, G., Mannino, F., Arcoraci, V., Squadrito, F., Altavilla, D., & Bitto, A. (2017). Oxidative Stress: Harms and Benefits for Human Health. Oxidative medicine and cellular longevity, 2017, 8416763. https://doi.org/10.1155/2017/8416763

[4] Weiss, D. J., & Anderton, C. R. (2003). Determination of catechins in matcha green tea by micellar electrokinetic chromatography. Journal of chromatography. A, 1011(1-2), 173–180. https://doi.org/10.1016/s0021-9673(03)01133-6

[5] Pezeshki, A., Safi, S., Feizi, A., Askari, G., & Karami, F. (2016). The Effect of Green Tea Extract Supplementation on Liver Enzymes in Patients with Nonalcoholic Fatty Liver Disease. International journal of preventive medicine, 7, 28. https://doi.org/10.4103/2008-7802.173051

[6] Yamabe, N., Kang, K. S., Hur, J. M., & Yokozawa, T. (2009). Matcha, a powdered green tea, ameliorates the progression of renal and hepatic damage in type 2 diabetic OLETF rats. Journal of medicinal food, 12(4), 714–721. https://doi.org/10.1089/jmf.2008.1282

[7] Dietz, C., Dekker, M., & Piqueras-Fiszman, B. (2017). An intervention study on the effect of matcha tea, in drink and snack bar formats, on mood and cognitive performance. Food research international (Ottawa, Ont.), 99(Pt 1), 72–83. https://doi.org/10.1016/j.foodres.2017.05.002

[8] Smith, A. P., Christopher, G., & Sutherland, D. (2013). Acute effects of caffeine on attention: a comparison of non-consumers and withdrawn consumers. Journal of psychopharmacology (Oxford, England), 27(1), 77–83. https://doi.org/10.1177/0269881112460112

[9] Kavanagh, K. T., Hafer, L. J., Kim, D. W., Mann, K. K., Sherr, D. H., Rogers, A. E., & Sonenshein, G. E. (2001). Green tea extracts decrease carcinogen-induced mammary tumor burden in rats and rate of breast cancer cell proliferation in culture. Journal of cellular biochemistry, 82(3), 387–398. https://doi.org/10.1002/jcb.1164

[10] Bonuccelli, G., Sotgia, F., & Lisanti, M. P. (2018). Matcha green tea (MGT) inhibits the propagation of cancer stem cells (CSCs), by targeting mitochondrial metabolism, glycolysis and multiple cell signalling pathways. Aging, 10(8), 1867–1883. https://doi.org/10.18632/aging.101483

[11] Harvard Health Publishing (2012, December) Green tea may lower heart disease risk. Retrieved on November 21, 2020 from https://www.health.harvard.edu/heart-health/green-tea-may-lower-heart-disease-risk

[12] Willems, M., Şahin, M. A., & Cook, M. D. (2018). Matcha Green Tea Drinks Enhance Fat Oxidation During Brisk Walking in Females. International journal of sport nutrition and exercise metabolism, 28(5), 536–541. https://doi.org/10.1123/ijsnem.2017-0237

[13] Love & Lemons. (n.d.) Matcha 101 – What It Is and How to Use It. Retrieved on November 21, 2020 from https://www.loveandlemons.com/matcha-green-tea/

13 Best Foods For Fighting Inflammation (And What To Avoid)

Posted on | by edenboost

Chances are that you’ve heard of how terrible inflammation is for our bodies, and how it can lead to scary diseases like cancer or heart diseases. 

Despite its bad rep, inflammation is actually a normal response by our bodies – its main purpose is to protect our cells from infections and injuries. There are two types of inflammation: acute and chronic inflammation. 

Acute inflammation is when your body responds to injuries by sending signals to white blood cells to protect and surround the area. This is what you’d expect your immune system to do, as it mitigates the spread of infection from that area. 

Chronic inflammation, on the other hand, is what can be described as the “fire in your body that you cannot see or feel”[1]. Chronic inflammation functions the same as acute inflammation, except it happens on a much larger scale, attacking healthy tissues and organs in a less intense but persistent manner. 

One example of chronic inflammation is when you have accumulated more visceral fat cells (such as being overweight). Your immune system instead sees those excess fats as a threat, causing your body to produce more white blood cells to attack the otherwise harmless fat cells. 

Over time, this chronic inflammation can cause long-term and often irreversible damage to our bodies. It can lead to a buildup of plaque in our arteries, increasing your risk of developing heart disease or stroke. Chronic inflammation is also linked to a higher risk of developing cancer, diabetes, and other serious chronic diseases.[2] 

Signs of Chronic Inflammation To Look Out For

How exactly can you tell if you have chronic inflammation?

There are plenty of ways chronic inflammation manifests itself on your body. But according to the Harvard Health Publishing, a simple blood test can accurately measure your inflammation levels. This is done by looking at your C-reactive protein (CRP) levels in your blood, which is a protein that increases in response to inflammation. If your CRP levels reach 1 to 3 milligrams per liter of blood, this often means that you have a low but chronic level of inflammation.[3]  

Other telltale signs of chronic inflammation include[4]:

  • Body pain, arthralgia, myalgia
  • Chronic fatigue and insomnia
  • Depression, anxiety, and mood disorders
  • Gastrointestinal complications like constipation, diarrhea, and acid reflux
  • Weight gain or loss
  • Frequent infections

How To Beat Inflammation Using Your Diet

Thankfully, there’s no need for you to purchase expensive medicines to stop chronic inflammation. It is just as easy as eating the right foods, consuming less of what is known to trigger inflammation, and following an active lifestyle.

Whether you exhibit these symptoms or not, following an anti-inflammatory diet is one of the healthiest ways you can treat your body.

To make things simple, here are a few rules of thumb to follow for anti-inflammatory dieting.[2]

  1. Eat more vegetables and fruits. Whether you love or hate fruits and veggies, nothing beats the nutritional content of the bountiful gifts from mother earth. Fruits, vegetables, nuts, mushrooms, and seeds have the highest concentrations of antioxidants, fibers, heart healthy fats, and minerals that can keep your inflammation levels at a minimum. 
  2. Focus more on antioxidants. Antioxidants are your best friend when it comes to preventing chronic diseases. Antioxidants help repair the damage that your cells and tissues have accumulated throughout the day. They can be mostly obtained from vibrantly colored fruits and vegetables (the more vibrant ones contain more antioxidants), green tea, leafy greens, beans, lentils, whole grains, turmeric, and ginger. 
  3. Get enough Omega-3. Omega-3 fatty acids are a beneficial type of fat that plays an important role in regulating the body’s inflammatory process. These are the fats that you may commonly known as fish oil supplements. Omega-3 is typically found in fatty fish, such as salmon, tuna, sardines, and mackerel, while plant sources include walnuts, pecans, avocados, flaxseed, and soy. 
  4. Eat less red meat. If you can’t get enough of juicy red meats, then we’ve got some bad news for you: red meats are pro-inflammatory, especially when consumed in excess. Eating red meat is fine, as long as you do so in moderation. 
  5. Say no to processed food. Fast food, deep-fried food, frozen meals, cereals, and sugary drinks are all tasty and quick to prepare. Unfortunately, they also happen to be the worst offenders when it comes to promoting inflammation. Most of these foods contain unhealthy fats, sugars, and additives that promote inflammation. Nothing truly beats freshly prepared food – if you happen to be too busy to cook for every meal, prepping your meals ahead will save you lots of time and money. 

13 Best Anti-Inflammatory Foods To Incorporate In Your Diet

If you’re interested in starting your anti-inflammatory diet, here are the best foods that experts have found to effectively mitigate inflammation the most.[5]

#1 Berries

Although most people may know them for making delicious dessert toppings, berries also happen to be one of the healthiest, nutrient-dense foods available. They’re packed with vitamins, fiber, and minerals that are essential to maintaining the body’s processes. 

berries

What makes berries truly stand out is they’re impressively high in antioxidants called anthocyanins, which are known to have anti-inflammatory effects.[6] 

Blueberries were also found to boost our production of natural killer (NK) cells, which are needed to keep our immune system functioning properly.[7]  

Blueberries, strawberries, raspberries, and blackberries are all equally beneficial and very palatable. The healthiest way to enjoy them is to eat them raw, although fresh smoothies and juices are healthy as well. 

#2 Fatty Fish

Fatty fish, such as salmon, sardines, herring, mackerel, and tuna, are all great sources of protein and the omega-3 fatty acids EPA and DHA. These fatty acids are confirmed to reduce inflammation that leads to metabolic syndrome, heart disease, diabetes, and kidney disease.[8] 

#3 Broccoli (and other cruciferous vegetables)

Despite being hated by some people, there’s no denying that broccoli is one of the healthiest foods available. Its deep dark color is a telltale sign of its rich antioxidant content, which is known to reduce inflammation and the risk of chronic diseases. 

broccoli

When cooking broccoli, one should keep in mind not to overcook them, a mistake that a lot of people tend to make. Overcooking reduces their nutritional content by up to 27% (when boiled). Steaming broccolis were found to be the healthiest route – one study found that this cooking method lead to the least amount of nutrients lost as compared to boiling, stir-frying, or microwaving.[9] 

Other cruciferous vegetables, such as kale, bok choy, Brussels sprouts, and cauliflower also offer similar health benefits. 

#4 Avocados

Avocados are perhaps one of the most hyped about foods of the decade. Despite the stereotypes associated with avocados, it is actually one of the few “fad” foods that are well deserving of the superfood title.

Avocados are one of the few and best plant sources of the heart-healthy monounsaturated fats, of which many studies have found to effectively mitigate inflammation.[10]

In addition to monounsaturated fats, avocados contain other anti-inflammatory compounds, such as fiber and antioxidants.  

#5 Green Tea

Green tea is often considered as one of the healthiest beverages out there, with scientifically proven health benefits that include fat-burning, anti-aging, and even anti-cancer properties.[11] 

Green tea is also rich in catechins, which are natural antioxidants that are known to inhibit inflammation. It does so by reducing pro-inflammatory cytokine production and damage to fatty acids stored in our cells.[12] 

#6 Peppers

All peppers, such as the spicy chili peppers and their milder bell pepper siblings,  are all great sources of vitamin C (containing even more than oranges!) and antioxidants which have powerful anti-inflammatory properties. 

For instance, chili peppers contain sinapic acid and ferulic acid, two phytochemicals that exhibit anti=inflammatory activities.[13] Bell peppers on the other hand, contain the antioxidant quercetin, which was found to reduce oxidative damage among those affected by sarcoidosis, which is an inflammatory disease.[14]  

#7 Mushrooms

Mushrooms provide a ton of nutrients for being low-carb, non-fat, non-cholesterol, and low in sodium!

mushrooms

Aside from being rich in minerals and B vitamins, mushrooms are also rich in antioxidants that exhibit anti-inflammatory properties.

However, some studies have found that mushrooms lose some of their anti-inflammatory content when cooked. Thus, eating them raw or lightly cooked is the healthiest way to enjoy mushrooms.[15]  

#8 Grapes

Grapes are uniquely rich in two anti-inflammatory compounds, namely resveratrol and anthocyanins. These two compounds were shown to be effective in protecting the body from several serious ailments, such as Alzheimer’s, Parkinson’s, cancer, heart diseases, and diabetes. 

#9 Turmeric

Turmeric is the spice which you may commonly encounter as the main ingredient of curries. Turmeric also happens to be considered a major superfood, as plenty of high-quality studies have found that it is rich in bioactive compounds that have powerful medicinal properties. 

turmeric, top rated vitamins for skin health, supplements and vitamins for skin health

Turmeric contains a unique compound called curcumin, a very potent antioxidant that exhibits anti-inflammatory activities. In fact, turmeric was found to reduce inflammation associated with arthritis, diabetes, and other chronic diseases.[15] 

Aside from curries, turmeric can also be consumed as golden milk (a concoction of turmeric, coconut milk, cinnamon, and other spices) or as supplements. 

#10 Extra Virgin Olive Oil

Olive oil is one of the healthiest cooking fats around – it Is a staple of Mediterranean diets, which are also recognized as one of the healthiest cuisines in the world. 

This is because unlike the oils we commonly use (corn, canola, sunflower, etc.), extra virgin olive oil is mostly composed of monounsaturated fats, which are the same type of fats found in avocados. Monounsaturated fats are known to aid weight loss, reduce the risk of chronic diseases, as well as decrease inflammation.[16] 

Additionally, extra virgin olive oil is rich in antioxidants, specifically oleocanthal. Oleocanthal was even found to have anti-inflammatory activities which has been compared to ibuprofen.[17]

#11 Dark Chocolate and Pure Cocoa

Great news for chocolate lovers – cocoa, the main ingredient of chocolate, is actually rich in beneficial antioxidants, which are also known to have anti inflammatory effects. The antioxidants found in cocoa are called flavonoids, which have been studied extensively for its health benefits. 

To get the most out of cocoa’s health benefits, make sure to find dark chocolate that contains at least 70% cocoa. Better yet, you can try pure cocoa products, such as cocoa powder, cacao nibs, or cocoa butter. 

#12 Tomatoes 

Along with olive oil, tomatoes are another staple of Mediterranean diets. 

Tomatoes also have an impressive nutritional profile, containing impressive amounts of vitamin C, potassium, and most notably, lycopene. 

Lycopene is a carotenoid antioxidant that can be mostly found in red fruits and vegetables, as it is responsible for the pigment. Tomatoes are known to have the highest concentration of lycopene out of these fruits and veggies, which is why they have become its most popular source.[18] 

Lycopene is known to reduce inflammatory compounds, especially ones that are associated with cancers and obesity.  

While you may find tomatoes in many popular junk foods (pizzas, ketchup, spaghetti, etc.), the healthiest way to enjoy tomatoes is by preparing them with other fresh ingredients. But unlike other foods, the lycopene content of tomatoes actually increases when it’s cooked, with sundried tomatoes having the highest concentration of lycopene out of every existing lycopene source. 

#13 Cherries

Cherries are tart, delicious, and goes well with a lot of desserts and beverages. Cherries also contain a huge amount of antioxidants, such as anthocyanins ang catechins. 

In some studies, the consumption of cherries was linked to a reduction of inflammatory markers, which continued even after stopping consumption.[19]   

Pro-Inflammatory Foods: What To Avoid

Although anti-inflammatory foods exist, there is also a list of pro-inflammatory foods that you should avoid or at least limit the consumption of. Even if you eat sufficient portions of anti-inflammatory foods, consuming these pro-inflammatory foods will only outweigh the benefits. 

These foods trigger inflammation by being inherently harmful on our cells and tissues. These foods are generally considered unhealthy, damaging your health beyond chronic inflammation. 

For instance, processed foods trigger inflammation by causing an imbalance in our gut microbiome, causing the bad bacteria to outnumber the beneficial ones. This imbalance triggers a reaction from our immune system as it is programmed to fight off the bad bacteria. When a person relies too much on these unhealthy processed foods, it inevitably causes chronic inflammation.[20] 

It’s not just the fatty deep-fried fast food that causes inflammation though. Foods that are high in sugar and refined carbohydrates, such as pastries and pasta, are also pro-inflammatory.

Here’s a short list of common but pro-inflammation foods that you should eat less of. 

  • Junk Food: fast food, potato chips, pretzels, microwaveable food, instant ramen
  • Refined Carbohydrates: white bread, pasta, white rice, crackers, flour tortillas, biscuits
  • Fried Foods: French fries, fried chicken, mozzarella sticks, donuts
  • Sugary Drinks: soda, iced tea, energy drinks, sports drinks
  • Processed Meats: bacon, canned meat, salami, hot dogs, smoked meats
  • Trans Fats: margarine, shortening, partially hydrogenated vegetable oil 

Conclusion

Chronic inflammation is a silent killer that unfortunately, not many people are aware of. 

Thankfully, mitigating inflammation is just as easy as following a healthier diet filled with nutritious and freshly prepared food. This also means avoiding foods that you already probably enjoy, such as fast food, sweets, and sugary drinks. 

Minimizing your consumption of these pro-inflammatory foods is just a small sacrifice to protect yourself from the risk of chronic diseases, such as heart disease, diabetes, and cancer, especially as you grow older. 

References

[1] Harvard Health Publishing. (2019, October 10) Playing with the fire of inflammation. Retrieved on November 16, 2020 from https://www.health.harvard.edu/staying-healthy/playing-with-the-fire-of-inflammation

[2] Mayo Clinic. (2019, August 13) How to use food to help your body fight inflammation. Retrieved on November 16, 2020 from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/how-to-use-food-to-help-your-body-fight-inflammation/art-20457586

[3] Harvard Health Publishing. (2020, April) Understanding acute and chronic inflammation. Retrieved on November 16, 2020 from https://www.health.harvard.edu/staying-healthy/understanding-acute-and-chronic-inflammation

[4] Pahwa R., Goyal A., Bansal P., & Jialal, I. (2020, August 10) Chronic Inflammation. Retrieved on November 16, 2020 from https://www.ncbi.nlm.nih.gov/books/NBK493173/

[5] Spritzler, F. (2019, December 19) The 13 Most Anti-Inflammatory Foods You Can Eat. Retrieved on November 16, 2020 from https://www.healthline.com/nutrition/13-anti-inflammatory-foods

[6] Joseph, S. V., Edirisinghe, I., & Burton-Freeman, B. M. (2014). Berries: anti-inflammatory effects in humans. Journal of agricultural and food chemistry, 62(18), 3886–3903. https://doi.org/10.1021/jf4044056

[7] McAnulty, L. S., Nieman, D. C., Dumke, C. L., Shooter, L. A., Henson, D. A., Utter, A. C., Milne, G., & McAnulty, S. R. (2011). Effect of blueberry ingestion on natural killer cell counts, oxidative stress, and inflammation prior to and after 2.5 h of running. Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme, 36(6), 976–984. https://doi.org/10.1139/h11-120

[8] Jung, U. J., Torrejon, C., Tighe, A. P., & Deckelbaum, R. J. (2008). n-3 Fatty acids and cardiovascular disease: mechanisms underlying beneficial effects. The American journal of clinical nutrition, 87(6), 2003S–9S. https://doi.org/10.1093/ajcn/87.6.2003S

[9] Yuan, G. F., Sun, B., Yuan, J., & Wang, Q. M. (2009). Effects of different cooking methods on health-promoting compounds of broccoli. Journal of Zhejiang University. Science. B, 10(8), 580–588. https://doi.org/10.1631/jzus.B0920051

[10] Lyons, C. L., Finucane, O. F., Murphy, A. M., Cooke, A. A., Viollet, B., Vieira, P. M., … & Roche, H. M. (2016). Monounsaturated fatty acids impede inflammation partially through activation of AMPK. The FASEB Journal, 30(1_supplement), 296-5. DOI: https://doi.org/10.1096/fasebj.30.1_supplement.296.5

[11] Gunnars, K. (2020, April 6) 10 Evidence-Based Benefits of Green Tea. Retrieved on November 17, 2020 from https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-green-tea

[12] Tipoe, G. L., Leung, T. M., Hung, M. W., & Fung, M. L. (2007). Green tea polyphenols as an anti-oxidant and anti-inflammatory agent for cardiovascular protection. Cardiovascular & hematological disorders drug targets, 7(2), 135–144. https://doi.org/10.2174/187152907780830905

[13] Chen, C. (2016). Sinapic acid and its derivatives as medicine in oxidative stress-induced diseases and aging. Oxidative medicine and cellular longevity, 2016. DOI: https://doi.org/10.1155/2016/3571614

[14] Zimmer, A. R., Leonardi, B., Miron, D., Schapoval, E., Oliveira, J. R., & Gosmann, G. (2012). Antioxidant and anti-inflammatory properties of Capsicum baccatum: from traditional use to scientific approach. Journal of ethnopharmacology, 139(1), 228–233. https://doi.org/10.1016/j.jep.2011.11.005

[15] Zimmer, A. R., Leonardi, B., Miron, D., Schapoval, E., Oliveira, J. R., & Gosmann, G. (2012). Antioxidant and anti-inflammatory properties of Capsicum baccatum: from traditional use to scientific approach. Journal of ethnopharmacology, 139(1), 228–233. https://doi.org/10.1016/j.jep.2011.11.005

[16] Robertson, R. (2017, September 19) What Are the Benefits of Monounsaturated Fats? Retrieved on November 17, 2020 from https://www.healthline.com/nutrition/monounsaturated-fats

[17] Lucas, L., Russell, A., & Keast, R. (2011). Molecular mechanisms of inflammation. Anti-inflammatory benefits of virgin olive oil and the phenolic compound oleocanthal. Current pharmaceutical design, 17(8), 754–768. https://doi.org/10.2174/138161211795428911

[18] Petre, A. (2018, October 3) Lycopene: Health Benefits and Top Food Sources. Retrieved on November 17, 2020 from https://www.healthline.com/nutrition/lycopene

[19] Kelley, D. S., Rasooly, R., Jacob, R. A., Kader, A. A., & Mackey, B. E. (2006). Consumption of Bing sweet cherries lowers circulating concentrations of inflammation markers in healthy men and women. The Journal of nutrition, 136(4), 981–986. https://doi.org/10.1093/jn/136.4.981

[20] McDonald, E. (2020, September 4) What foods cause or reduce inflammation? Retrieved on November 17, 2020 from https://www.uchicagomedicine.org/forefront/gastrointestinal-articles/what-foods-cause-or-reduce-inflammation

arthritis

9 Natural Remedies for Allergic Rhinitis That Are Worth Trying

Posted on | by edenboost

If you suffer from allergic rhinitis, you know how frustrating it is to wake up with a stuffy nose, or to suddenly have unbearably itchy eyes in the middle of a busy day. 

While over-the-counter antihistamines and decongestants are widely available for immediate relief, most of these can cause drowsiness, which some may find inconvenient. Thankfully, there exists a wide variety of alternative remedies that you can try if you’re not so keen on taking pills.

But first, let’s get to know more about allergic rhinitis – how and why it happens.  

What Is Allergic Rhinitis?

Allergic rhinitis, or hay fever, is your body’s response to certain allergens. It is an inflammatory condition that affects the nasal passages, sinus, ears, eyes, and throat. When your body comes in contact with an allergen, like pollen or dust, your body releases histamine, a natural chemical whose purpose is to defend the body from these allergen. Unfortunately, the increase in histamine is what causes the symptoms we all hate: runny nose, sneezing, and itchy eyes.[1] 

There are two types of allergic rhinitis: seasonal and perennial. As the name suggest, seasonal allergies happen during seasons when allergens like pollen are released en masse, typically during spring and fall. Colder weather may also trigger allergies. 

Perennial allergies on the other hand, happen year round, which is triggered by indoor allergens such as dust mites and pet dander.

Allergies can affect anyone at any time, but those who have a history of allergies in their family are more likely to develop allergic rhinitis. Other factors that can trigger allergic rhinitis include cigarette smoke, chemicals, humidity, air pollution, and wood smoke. 

9 Natural Remedies for Allergic Rhinitis

If you have persistent allergic rhinitis and are seeking for an alternative way to relieve symptoms, there exists a wide range of natural remedies you can try. Not only will these provide temporary relief, but these can prevent allergic reactions in the long run by strengthening your health altogether.[2,3,4] 

  1. Stinging Nettle

Stinging nettle is one of the most well known herbal remedies for allergies, as it provides an almost instant relief from itching sneezing, coughing, and nasal congestion. This makes stinging nettle an almost equal alternative to overt-the-counter antihistamines. 

stinging nettle

Stinging nettle has antioxidant, astringent, antimicrobial, and analgesic properties that are one of the most potent out of all herbs. And the best part about it is that it doesn’t come with side effects – except for the fact that it is a diuretic, which means that you’ll feel the need to pee more than usual. If you’re not a fan of the drowsiness that come with taking decongestants and antihistamine, then stinging nettle should be your go-to relief for your allergies.  

For allergy relief, stinging nettle is typically consumed as a tea. Stinging nettle extract supplements may also be available for the long term management of allergies. 

  1. Perilla

Perilla is a leafy herb that you may typically encounter in Japanese and Korean cuisine, where it is used both as a garnish or ingredient. Perilla leaves are also used in traditional Chinese medicine to treat a wide variety of illnesses, which comes from its anti-inflammatory, antidepressant, anorexigenic, and tumor-preventing properties. However, it is mostly used in Chinese medicine for its anti-allergic properties. 

The anti-allergic properties of perilla is believed to come from its rosmarinic acid, one of its main active components. Romarinic acid is known to soothe allergy symptoms, such as watery eyes and irritated nose. In a study from Japan, taking perilla extract daily was found to be effective for those who suffered from seasonal rhinoconjuctivitis.[5]  Perilla extract is also known to relieve allergy-induced skin conditions. 

  1. Sea Buckthorn

Sea buckthorn is a thorny shrub whose leaves, flowers, seeds, and fruits are used to make medicine. Often referred as the “holy fruit of the Himalayas”, the sea buckthorn is rich in beneficial compounds that have made it a popular remedy in Ayurvedic and Chinese medicine.[6] 

sea buckthorn

Its berries are especially dense in nutrients, as it is a great source of tannins, quercetin, provitamin A, vitamin E, vitamin C, and B complex vitamins. It also contains superoxide dismutase, an enzyme which is known to protect lung tissues from free radicals.[7] 

Thus, sea buckthorn is especially helpful in strengthening your lungs, especially if you suffer from allergic rhinitis.

  1. Butterbur

Butterbur is a type of marsh plant that has long been used in folk medicine as treatment for pain, headaches, fevers, and digestive ailments. While it is no longer widely used to treat these ailments, recent studies have shown that butterbur is a viable treatment for nasal allergies. 

For instance, one human study found that butterbur tablets were capable of improving allergy symptoms after just one week of regular intake. Within five days, the participants were observed to have lower levels of histamines and leukotrienes in their bodies.[8] 

Another study from the National Center for Complementary and Integrative Health also found that butterbur root or leaf extract is capable of relieving hay fever, although it has shown no effect on asthma or allergy-related skin reactions.[9] 

If you’re interested in taking butterbur, it should not be consumed it its raw form as it contains alkaloids (PAs) which can be toxic for the liver and kidneys and may even cause cancer. Always look for PA-free butterbur products, which are generally safe and effective. If you are allergic to ragweed, marigold, daisy, or chrysanthemum, you should not consume butterbur as it belongs to the same plant family.  

  1. Ginger

While it may be more popular for its culinary uses, ginger is also renowned for its benefits on overall health. It is considered as one of the best natural decongestants and antihistamine, with additional immunity-boosting capabilities, which comes from its potent antioxidant content. In fact, it has been used as a natural remedy for thousands of years. 

ginger

In an animal study from 2016, ginger was found to be capable of suppressing pro-inflammatory proteins in the blood of mice, which shows that it is capable of relieving allergy symptoms.[10] 

And the best part about ginger is that it can be prepared in many ways: whether raw, cooked, or dried, ginger is just as effective and safe for consumption. But if you’re looking for a quick relief for your allergy symptoms, drinking ginger tea is a great way to clear your airways. 

  1. Yarrow

Yarrow is a common but very useful herb when it comes to natural medicine. It has antiseptic, antispasmodic, astringent, and diaphoretic properties, and it is traditionally used to treat colds, the flu, and fevers. 

yarrow

Its ability to inhibit histamine release will help calm down the common symptoms that come with allergic rhinitis. Its antimicrobial and anti-catarrhal properties will also help strengthen your lung health. 

The best way to take yarrow for allergies is to drink it as a tea. However, if you’re allergic to plants that belong to the ragweed family, it is best to avoid yarrow completely. Pregnant women are also advised to avoid taking yarrow as its effects on pregnancy is not yet well-studied, although it is known to cause miscarriages and affect the menstrual cycle. Otherwise, yarrow is generally safe for consumption, although you may feel the need to urinate more.[11] 

  1. Omega-3 Fatty Acids

Omega 3 fatty acids are what most people may know as fish oil, as this essential fat is mostly found in fatty fish such as salmon, tuna, and sardines (although a few plant sources exist as well). While it may be more popular for its benefits to the heart, omega-3 fatty acids can also reduce inflammatory chemicals, such as the ones that cause allergic reactions.

In fact, research has shown that prenatal supplementation of omega-3 reduces the risk of atopic dermatitis and food allergies in infants. Another study also found that omega-3 supplementation in adults reduces the effects of both asthma and atopic dermatitis.[3]

Omega-3 fatty acids can either be obtained from supplements or food, all of which are generally safe and easy to consume. If you cannot eat fish and its products, some excellent plant sources of omega 3 fatty acids include avocadoes, chia seeds, brussels sprouts, walnuts, and flaxseeds.  

  1. Vitamin D

Vitamin D is the essential nutrient that you may know as the “sunshine vitamin”, as it is primarily obtained from the sun. It is especially important to our bodies because it is crucial for regulating our immune system cells, as well as regulating the chemicals that are responsible for allergic reactions.

In one study, vitamin D supplementation was shown to improve symptoms of patients with allergic rhinitis and vitamin D supplementation, however this was done in conjunction with antihistamines.[3]  

In one review of existing research, it was found that some clinical studies have shown a tendency that serum vitamin D level is inversely associated with allergic rhinitis.[12]

Although the general consensus is that further research is needed, vitamin D is nonetheless proven to be a crucial part of strengthening our immune system.

Apart from sunlight, vitamin D can also be obtained through supplements and food. Some great examples of vitamin D food sources include oily fish (salmon, sardines, herring, and mackerel), red meat, egg yolks, liver, and vitamin D fortified foods. 

  1. Quercetin

Quercetin is an antioxidant that can be naturally found in onions, apples, grapes broccoli, and citrus fruits, and is known to reduce the risk of developing chronic diseases like heart disease, cancer, and cognitive degeneration. As a powerful antioxidant, quercetin is also able to suppress inflammation, including those associated with allergies. 

In one test tube study, quercetin was found to inhibit histamine, the chemical responsible for our allergy symptoms.[13] One animal study also found that quercetin supplements were able to reduce peanut-induced anaphylactic reactions in mice.[14] 

Another great thing about quercetin is that it can be found in a lot of organic food sources. Some examples include capers, onions, tomatoes, cherries, apples, broccoli, green/black tea, and kale. Quercetin is also available as dietary supplements.

Additional Tips For Managing Allergic Rhinitis

Apart from consuming these alternative remedies, there are other methods you can try to manage your allergic rhinitis. These will not only provide relief for your allergies as these are also long term solutions to completely reduce your chances of catching another allergic reaction. 

Allergy-Proof Your Home

One of the best ways to completely reduce the chances of those bothersome allergies from happening is to prevent it from right inside your home. 

If you’re sensitive to pollen, keep your windows shut during spring or fall to minimize the allergens that get inside your home. Changing your clothes before coming inside your house will also prevent the pollen that has accumulated on your clothes from getting inside your house. 

For perennial allergies, minimizing dust accumulation in your home may prove to be an extra challenge. Firstly, make sure to change your bedding every week, and wash your sheets in warm water (around 54 C) to kill off particles. Choosing furniture that aren’t hard to clean will also reduce the effort needed, but this also means that you’ll have to avoid upholstered furniture. 

Remove any carpeting and instead choose hardwood and linoleum floorings, as dust tends to settle on carpeted floors, which is also hard to completely clean. 

Install HEPA Filters

High Efficiency Particulate Air (HEPA) work by trapping contaminants in a complex web of fibers, trapping the microscopic particles suspended in the air inside your room. Plenty of air purifiers have HEPA filters installed, and they’re worth trying if dust bothers you a lot in the morning. 

Saline Sprays

Saline sprays are typically found in most stores, and these will instantly provide relief for clogged nasal passages and flush out irritants. 

Conclusion

Allergic rhinitis isn’t usually considered a serious illness, but it can be quite inconvenient especially if it hits you in the middle of the day. 

Thankfully, there exists a wide range of herbs and natural compounds that can help us deal with these allergies easier. And the best thing about these alternative treatments is that they don’t usually come with side effects even if they’re just as effective as over-the-counter antihistamines (take stinging nettle, for example). 

But of course, the best way to manage allergies is by creating an allergy-proof space. This gives your nasal passages a break from the allergens it may come in contact with on the outside, and it’ll reduce your changes of waking up with a stuffy nose once again.

References

[1] Moore, K. (2019, March 7) Allergic Rhinitis. Retrieved on November 9, 2020 from https://www.healthline.com/health/allergic-rhinitis

[2] Sinus and Allergy Wellness Center (2018, July 10) 6 Herbal Remedies for Allergic Rhinitis. Retrieved on November 9, 2020 from https://www.sinusandallergywellnesscenter.com/blog/allergic-rhinitis-6-herbal-remedies-to-try-sinus-allergy-wellness-clinic

[3] Wong, C. (2020, August 6) Natural Remedies for Allergies. Retrieved on November 9, 2020 from https://www.verywellhealth.com/natural-allergy-remedies-89245

[4] Leonard, J. (2018, October 8) Top 5 natural antihistamines for allergies. Retrieved on November 9, 2020 from https://www.medicalnewstoday.com/articles/323276

[5] Oh, H. A., Park, C. S., Ahn, H. J., Park, Y. S., & Kim, H. M. (2011). Effect of Perilla frutescens var. acuta Kudo and rosmarinic acid on allergic inflammatory reactions. Experimental biology and medicine (Maywood, N.J.), 236(1), 99–106. https://doi.org/10.1258/ebm.2010.010252

[6] Petre, A. (2018, December 5) Top 12 Health Benefits of Sea Buckthorn Oil. Retrieved on November 10, 2020 from https://www.healthline.com/nutrition/sea-buckthorn-oil

[7] Kinnula, V. L., & Crapo, J. D. (2003). Superoxide dismutases in the lung and human lung diseases. American journal of respiratory and critical care medicine, 167(12), 1600-1619. https://doi.org/10.1164/rccm.200212-1479SO

[8] Thomet, O. A., Wiesmann, U. N., Blaser, K., & Simon, H. U. (2001). Differential inhibition of inflammatory effector functions by petasin, isopetasin and neopetasin in human eosinophils. Clinical and experimental allergy : journal of the British Society for Allergy and Clinical Immunology, 31(8), 1310–1320. https://doi.org/10.1046/j.1365-2222.2001.01158.x

[9] National Center for Complementary and Integrative Health. (2020, July) Butterbur. Retrieved on November 10, 2020 from https://www.nccih.nih.gov/health/butterbur

[10] Kawamoto, Y., Ueno, Y., Nakahashi, E., Obayashi, M., Sugihara, K., Qiao, S., Iida, M., Kumasaka, M. Y., Yajima, I., Goto, Y., Ohgami, N., Kato, M., & Takeda, K. (2016). Prevention of allergic rhinitis by ginger and the molecular basis of immunosuppression by 6-gingerol through T cell inactivation. The Journal of nutritional biochemistry, 27, 112–122. https://doi.org/10.1016/j.jnutbio.2015.08.025

[11] Bantilan, C. (2019, December 12) 5 Emerging Benefits and Uses of Yarrow Tea. Retrieved on November 10, 2020 from https://www.healthline.com/nutrition/yarrow-tea

[12] Tian, H. Q., & Cheng, L. (2017). The role of vitamin D in allergic rhinitis. Asia Pacific allergy, 7(2), 65–73. https://doi.org/10.5415/apallergy.2017.7.2.65

[13] Mlcek, J., Jurikova, T., Skrovankova, S., & Sochor, J. (2016). Quercetin and its anti-allergic immune response. Molecules, 21(5), 623. https://doi.org/10.3390/molecules21050623

[14] Shishehbor, F., Behroo, L., Ghafouriyan Broujerdnia, M., Namjoyan, F., & Latifi, S. M. (2010). Quercetin effectively quells peanut-induced anaphylactic reactions in the peanut sensitized rats. Iranian journal of allergy, asthma, and immunology, 9(1), 27–34.

8 Herbs and Supplements That May Help You Fight Depression

8 Herbs and Supplements That May Help You Fight Depression

Posted on | by edenboost

According to the World Health Organization, more than 264 million people, of all ages, suffer from depression worldwide.[1]

Depression is one of the most common mental illnesses in the world, and experts have observed an increasing trend in cases, most notably among younger people. 

Thankfully, depression can be treated with the help of therapy and medication, a product of decades of research and clinical trials. Unfortunately, it is also known that not everyone has access to mental healthcare systems, and mental illness remains stigmatized in many cultures.

If you are suffering from depression, it is best to seek professional help immediately to receive care that is most suitable for your needs. In addition, researchers also found that some herbs and organic compounds can help alleviate symptoms of depression, which you can take with little to no repercussions. 

Here are 8 herbs and supplements you can try that are scientifically proven to help manage symptoms of depression.

  1. St. John’s Wort

When it comes to herbal treatments for depression, St. John’s Wort is the most popular, and has been so for centuries. 

St. John’s wort is a flowering shrub native to Europe, which is believed to blossom on the birthdate of its namesake. The usage of St. John’s wort goes as far back as Ancient Greece, where it was used to treat a wide variety of illnesses including nervous disorders.[2]

St. John’s wort can help you manage depression with its ability to increase serotonin levels in the body, which is what people call a “feel-good” hormone that people with depression are known to have unusually low amounts of. In fact, some antidepressants are made to increase serotonin levels in the brain.

In recent studies, St. John’s Wort had been closely observed as a treatment for depression, with some finding that it can be just as effective as prescription antidepressants.[3]  

Precautions: St. John’s wort may only be effective for treating mild to moderate depression. It is not advised to take St. John’s wort if you’re already taking medications, such as antidepressants, barbiturates, and Xanax, as it can interact and cause serious side effects.[4] 

  1. Ginseng

Ginseng is an herb that has been used for centuries in traditional Chinese, Korean, and Japanese medicine. This is because ginseng is rich in beneficial compounds, with benefits that range from strengthening immunity, treatment for erectile dysfunction, and boosting mental performance.[5]

Recent studies have also found that ginseng is capable of helping our bodies recover from the physiological changes caused by stress, suggesting that it is capable of preventing anxiety and stress associated with chronic stress and inflammation.[6]  

Ginseng is also known to stimulate physical and mental energy, an attribute that can counter the low energy levels often experienced by those affected by depression.

Precautions: It is advised to not take ginseng with a class of antidepressants called monoamine oxidase  inhibitors (MAOIs), as taking both at the same time can cause manic episodes and tremors. Ginseng’s most common side effect is insomnia, and occasionally, menstrual problems, breast pain, increased heart rate, unstable blood pressure, headache, loss of appetite, and digestive problems. It is also unsafe for pregnant women, children, infants, and nursing mothers. However, short term oral use is considered generally safe for most people.[7] 

  1. Omega-3 Fatty Acids (Fish Oil)

Omega-3 fatty acids are among the healthiest fats available in the planet. It is typically found in oily fish, such as salmon, tuna, sardines, and trout, although it can also be obtained from a few plant sources such as avocadoes, nuts, and seeds. While its claim to fame is its benefits to our heart health, omega-3 is also known to aid mental health, including the treatment of mild to moderate depression. 

Omega 3 fatty acids are believed to alleviate mood disorders through its ability to easily travel through the brain cell membrane – after all, the brain itself is made of 60%, and is considered the fattiest organ in the body. This allows omega 3 to interact easily with mood-related molecules, and its anti-inflammatory properties can also help alleviate depression.[8] 

Although further research is needed, several studies have found that omega-3 supplementation may be a viable option for the prevention and treatment of depression.[9] It is also noted that omega-3 is of special interest as it has very little side effects, unlike other forms of antidepressants. 

  1. Chamomile

Chamomile is a flowering plant that has been used as early as Ancient Greece as an herbal remedy, largely due to its calming effects. While it is popularly consumed as a bedtime tea, recent studies have also shown chamomile’s potential as a treatment for anxiety and depression. 

chamomile

In a clinical trial published in 2012, 57 subjects received either chamomile extract or a placebo as therapy for depression or anxiety (without current or past depression). After the study period, it was observed that those who took the chamomile supplements had a significant reduction in Hamilton Depression Rating (HAM-D) scores as opposed to those who received the placebo.[10] 

  1. Lavender

Lavender is a fragrant flower that is typically used as an aromatherapy to induce a feelings of tranquility and relaxation. Research has shown that lavender aromatherapy may help relieve anxiety, reduce stress, and improve mood levels. 

In a study from 2003, lavender tincture was found to be effective in treating depression when used with imipramine, a widely used antidepressant. Compared to those who took only imipramine, a combination with lavender had better results compared to using either only imipramine and lavender tincture.[11] 

  1. Saffron

Saffron is a rare and expensive herb that is mostly used in Indian, Middle Eastern, and Spanish cuisine that adds an elegant floral taste to dishes. But what most people don’t know is that the world’s most expensive spice also has its own medicinal benefits, just like the majority of other herbs. It is known to have calmative, antidepressant, and anti-inflammatory properties that was used in traditional medicine. 

Some studies have found that the active ingredients in saffron, such as safranal and crocin, may exert anti-depressant effects by stabilizing levels of dopamine, norepinephrine, and serotonin, which are hormones that are most crucial to mood regulation.[12]

In another clinical study from Iran, 40 patients with major depression were instructed to take crocin alongside their current medication. After 9 months, the patients that took a combination of crocin and drugs had improved scores for depression relief, anxiety, and overall health status compared to those who took a placebo.[12] 

  1. Folate

Folate is a B vitamin that is best known for being an essential nutrient for pregnancy and infancy, as it supports growth and development. Pregnant women typically need to take a certain amount of folate to lower the risk of miscarriage and birth defects.[13] 

Aside from its crucial role in pregnancy, some studies have also found that folic acid may be important for preventing depression as well. 

This is because folic acid is required to make DNA and RNA, the building blocks of our genes and is an important component for all of our cells – including the ones located in our nervous system. Low levels of folate have been liked to depression, as it is believed that it affects the production of essential compounds and neurotransmitters that are part of regulating our moods.[14]

In a clinical trial published in 2000, the effect of folic acid supplementation alongside fluoxetine, an antidepressant, was investigated. After 10 weeks of taking 500mg of folate alongside 20mg of fluoxetine daily, it was observed that folic acid greatly improved the antidepressant action of fluoxetine, and possibly other antidepressants.[15] 

  1. Zinc

Zinc is an essential nutrient that can be mostly obtained from meat, poultry, and oysters. It is best known for its role in growth, development, and strengthening our immune function. Next to iron, zinc is the second most abundant trace mineral in our bodies, and it is needed by over 300 enzymes that are crucial in metabolism, digestion, nerve functions, and other essential processes.[16] 

Its importance in nearly every bodily process is also the reason why low levels of zinc is linked to depression – in fact, the lower the zinc levels, the more depressed a person can be. This is because zinc plays an important part in modulating the brain and body’s response to stress. 

In a study from 2014, zinc supplementation among patients with major depression was found to have significantly reduce the Hamilton Depression Rating Scale (HDRS) compared to the placebo, when used in conjunction with antidepressant drugs.[17] 

Additional Tips for Managing Depression 

While these herbs and substances may provide you with an alternative way of relieving depression, treatment does not stop there. Making a few changes in your lifestyle will help you greatly in managing your depression.[18] 

  1. Practice Healthy Eating. One may be led to think that healthy eating only has aesthetic purposes, but it actually plays an important role in our mental health, as these nutrients are what provides our neurotransmitters and hormones the energy they need to function normally.  In fact, the high consumption of junk food is known to have a negative effect on mental health, mainly because these types of food provide little nourishment for the large amount of calories it provides.[19] If you’re guilty of relying on fast food, it’s time for you to add a rainbow of nutrients into your daily diet, with the help of fresh vegetables, fruits, whole grains, and sufficient protein sources. 
  1. Regular Exercise. Exercise boosts your body’s production of natural antidepressants. exercise makes your body release endorphins, chemicals that trigger a positive feeling in the body. Even just 30 minutes of exercise a day is enough to prevent or alleviate depression.  
  2. Meditate. if exercise keeps your body in shape, then meditation is its counterpart for mental health. Through practicing mindfulness by keeping your brain relaxed and alert at the same time, mediation will help you deal with the negative thoughts and feelings that may overwhelm someone with depression. The positive effects of meditation on depression is scientifically proven, too: according to a study from 2016, mindfulness-based cognitive therapy (meditation) does in fact lower the chances of depression relapse.[20]  
      
  3. Stress Management. Stress is an inevitable part of our lives, and it can come from various areas of our life: personal relationships, family, or work. But instead of completely avoiding stressful situations, which may actually make things worse in some cases, learn how to cope with your everyday stressors through the things you enjoy. This can be done through practicing your favorite hobby, listening to music, binge-watching your favorite tv shows, or reading a good book – it’s completely up to you!

Conclusion

Depression is a serious mental illness that affects millions of people worldwide. 

While medications and therapy may exist for those who can, scientists have also discovered alternative medications to depression. Oftentimes, these alternative solutions have little to no side effects compared to most commercially available antidepressants. Before trying any of the alternative medications above, it is best to consult a doctor first and check if it interacts with any prescription drugs that you’re currently taking.  

References 

[1] World Health Organization. (2020, January 30) Depression. Retrieved on November 6, 2020 from https://www.who.int/news-room/fact-sheets/detail/depression

[2] Mount Sinai Today Blog. (n.d.) St. John’s wort. Retrieved on November 6, 2020 from https://www.mountsinai.org/health-library/herb/st-johns-wort

[3]  Apaydin, E. A., Maher, A. R., Shanman, R., Booth, M. S., Miles, J. N., Sorbero, M. E., & Hempel, S. (2016). A systematic review of St. John’s wort for major depressive disorder. Systematic reviews, 5(1), 148. https://doi.org/10.1186/s13643-016-0325-2

[4] Mayo Clinic. (2017, October 13) St. John’s wort. Retrieved on November 6, 2020 from https://www.mayoclinic.org/drugs-supplements-st-johns-wort/art-20362212

[5] Nordqvist, J. (2017, September 20) What are the health benefits of ginseng? Retrieved on November 6, 2020 from https://www.medicalnewstoday.com/articles/262982

[6] Lee, S., & Rhee, D. K. (2017). Effects of ginseng on stress-related depression, anxiety, and the hypothalamic-pituitary-adrenal axis. Journal of ginseng research, 41(4), 589–594. https://doi.org/10.1016/j.jgr.2017.01.010

[7] National Center for Complementary and Integrative Health. (2020, August) Asian Ginseng. Retrieved on November 6, 2020 from https://www.nccih.nih.gov/health/asian-ginseng

[8] Mischoulon, D. (2018, August 3) Omega-3 fatty acids for mood disorders. Retrieved on November 6, 2020 from https://www.health.harvard.edu/blog/omega-3-fatty-acids-for-mood-disorders-2018080314414

[9] Wani, A. L., Bhat, S. A., & Ara, A. (2015). Omega-3 fatty acids and the treatment of depression: a review of scientific evidence. Integrative medicine research, 4(3), 132–141. https://doi.org/10.1016/j.imr.2015.07.003

[10] Amsterdam, J. D., Shults, J., Soeller, I., Mao, J. J., Rockwell, K., & Newberg, A. B. (2012). Chamomile (Matricaria recutita) may provide antidepressant activity in anxious, depressed humans: an exploratory study. Alternative therapies in health and medicine, 18(5), 44–49.

[11] Akhondzadeh, S., Kashani, L., Fotouhi, A., Jarvandi, S., Mobaseri, M., Moin, M., … & Taghizadeh, M. (2003). Comparison of Lavandula angustifolia Mill. tincture and imipramine in the treatment of mild to moderate depression: a double-blind, randomized trial. Progress in Neuro-Psychopharmacology and Biological Psychiatry, 27(1), 123-127. https://doi.org/10.1016/S0278-5846(02)00342-1

[12] Bongiorno, P. (2016, January 10) Saffron for Emotional Health. Retrieved on November 7, 2020 from https://www.psychologytoday.com/us/blog/inner-source/201601/saffron-emotional-health

[13] Harvard Health Publishing. (2007) Folate for depression. Retrieved on November 7, 2020 from https://www.health.harvard.edu/newsletter_article/Folate_for_depression

[14] Woods, M. (n.d.) Can Folic Acid Help Ease Depression? Retrieved on November 7, 2020 from https://www.winchesterhospital.org/health-library/article?id=40045

[15] Coppen, A., & Bailey, J. (2000). Enhancement of the antidepressant action of fluoxetine by folic acid: a randomised, placebo controlled trial. Journal of affective disorders, 60(2), 121-130. https://doi.org/10.1016/S0165-0327(00)00153-1

[16] Kubala, J. (2018, November 14) Zinc: Everything You Need to Know. Retrieved on November 7, 2020 from https://www.healthline.com/nutrition/zinc

[17] Ranjbar, E., Shams, J., Sabetkasaei, M., M-Shirazi, M., Rashidkhani, B., Mostafavi, A., Bornak, E., & Nasrollahzadeh, J. (2014). Effects of zinc supplementation on efficacy of antidepressant therapy, inflammatory cytokines, and brain-derived neurotrophic factor in patients with major depression. Nutritional neuroscience, 17(2), 65–71. https://doi.org/10.1179/1476830513Y.0000000066

[18] Krans, B. (2016, December 18) Lifestyle Changes for Depression. Retrieved on November 7, 2020 from https://www.healthline.com/health/depression/lifestyle-changes-overview

[19] NHS. (2012, April 2) Fast food ‘linked to depression’. Retrieved on November 7, 2020 from https://www.nhs.uk/news/mental-health/fast-food-linked-to-depression

[20] MacKenzie, M. B., & Kocovski, N. L. (2016). Mindfulness-based cognitive therapy for depression: trends and developments. Psychology research and behavior management, 9, 125–132. https://doi.org/10.2147/PRBM.S63949

turmeric, top rated vitamins for skin health, supplements and vitamins for skin health

8 Top-Rated Vitamins For Skin Health To Look Younger & Healthier

Posted on | by edenboost

As time passes by, many of us may notice a few changes on our skin. A few lines may appear seemingly out of nowhere, skin sagging in places you didn’t expect. Signs of aging that are simply part of late adulthood. Fortunately, there are certain supplements and vitamins for skin health that you can add to your diet for healthier-looking skin.

Aging was never ugly in the first place. The best way to age gracefully is to embrace these changes in our body – after all, it is a natural process that is just a part of becoming mature and wiser that you ever did, a metamorphosis that makes you beautiful both inside and out. 

But just because you have accepted these changes doesn’t mean you don’t need self care anymore. In fact, this is a great time to pamper yourself with vitamins for skin health that your body needs to maintain healthy and glowing skin. Who says aging can’t be beautiful?

8 Vitamins and Supplements For Good Skin Health

While these supplements can’t turn back time, it is a healthy addition to your diet that will definitely help you preserve and improve your skin’s health. Part of aging is that your cells won’t be as good at keeping and processing nutrients like it used to. Therefore, these supplements and vitamins for skin health will help you sustain healthier skin that can slow down the inevitable process of aging.

Here is a list of supplements and vitamins for skin health that can help you combat the damaging effects of aging to your skin.[1]

1. Curcumin

Curcumin is the main compound that makes up turmeric – the yellow spice which gives curry its signature earthy and ginger-y flavor. 

Curcumin also happens to have a potent antioxidant property, which is responsible for turmeric’s status as a sought-after superfood. Plenty of animal and human studies have found that curcumin is able to prevent or slow down cellular damage and diseases associated with aging.[2] 

For instance, one clinical study which involved 28 women in their thirties found that using a gel based on turmeric, rosemary, and gotu kola on their skin resulted in better skin firmness and an overall improvement in the subjects’ self-evaluations after just 4 weeks of daily use.[3]

Curcumin was also found to modulate the synthesis of collagen – a structural protein which makes up the majority of our skin tissue. More collagen also means that your skin has a better protective barrier against environmental toxins, along with better moisture retention.[4] 

2. Resveratrol

grapes, good vitamins for skin health, Resveratrol

Resveratrol is another polyphenol antioxidant found in grapes, peanuts, berries, and red wine. 

As an antioxidant, resveratrol protects body from the degenerative effects of aging on skin, as well as strengthening its protection against everyday damage. 

Additionally, resveratrol activates sirtuins, enzymes that are known to be closely involved with the aging process. Sirtuin activating compounds such as resveratrol have been found to help extend the lifespans of yeast, worms, flies, and fish throughout many studies.[4] 

Unfortunately, human studies on resveratrol are quite limited. But in a study published in 2012, a clinical trial among those who took resveratrol for 60 days showed stellar results: the subjects had better skin elasticity, higher moisture, less roughness, and had a noticeable decrease in age spots, compared to those who had a placebo.[5]

3. Epigallocatechin gallate (EGCG) 

The name may appear intimidatingly long, but EGCG is simply the polyphenol antioxidant that you can get from green tea, a beverage that is renowned for its potent antioxidant properties. One of its many known benefits is that it helps promote longevity while having protective effects for the skin. 

EGCG slows down aging by boosting mitochondrial function – which you may already know as the “powerhouse” of the cell. By boosting your mitochondrial health, EGCG helps preserve overall health, increase energy levels, and promote longevity.[6]

Regular green tea consumption is also known to protect the skin from the sun’s harmful UV rays, which can accelerate skin aging upon prolonged exposure. 

4. Collagen

Collagen is a structural protein which makes up most of our skin’s structure. Over time, our bodies produce less collagen, which is one of the main reasons why our skin loosens and wrinkles as we age. 

To prevent counter the inevitable effects of aging, studies have suggested that taking collagen supplements can help you maintain your skin’s structure.

In a study from 2019, 72 women took 2.5 grams of collagen supplements daily for 12 weeks. Afterwards, the participants experienced better skin hydration, less roughness, and better elasticity – traits of younger skin.[7]  

5. Crocin

saffron and skin health, saffron, best sources of vitamins for skin health

Crocin is the carotenoid pigment found in saffron, a rare and expensive spice that is typically used in Indian, Middle Eastern, and Spanish cuisine. 

As a carotenoid, crocin offers a lot of antioxidant properties. This includes anti-aging benefits, as it helps slow down cell degeneration associated with aging. 

As for our skin, crocin was found to prevent aging by reducing inflammation and protecting against the sun’s harmful UV ways.[8]  

6. Garlic

Garlic doesn’t just provide an additional savory taste to dishes – it also has strong medicinal properties that had been used for hundreds of years. This is because garlic has strong anti-inflammation and antioxidant properties that can help your body fight a wide range of illnesses, from the minor colds to preventing certain types of cancers.[9] 

Some studies have also found that garlic can prevent skin aging, coming from its powerful health benefits. 

For instance, a study found that active garlic components (caffeic acid, s-allyl cysteine, and uracil) were found to inhibit UV-induced wrinkle formation.[10] These compounds do so by inhibiting MMP compounds (matrix metalloproteinase), which degrade collagen and other connective proteins that make up the outer layer of our skin. 

7. L-Theanine 

L-theanine is another beneficial amino acid that comes from green tea, which is known to protect cells from damage coming from its antioxidant activity. While it is mostly known for its weight loss and fat burning benefits, l-theanine contains certain vitamins for skin health.

Similar to other antioxidants, l-theanine can slow down aging by promoting stress resistance and longevity in the cellular level.[11]

8. Coenzyme Q10 (CoQ10)

It may sound like a chemical synthesized in a laboratory, but Coenzyme Q10 is an antioxidant that our bodies naturally produce. A few of its main roles is to synthesize energy and to protect our cells from degradation and damage. Unfortunately, our CoQ10 levels decline as we age, slowly lowering our cells’ defenses and energy levels. 

Thankfully, coenzyme Q10 can be taken as supplements for skin health, and studies have found that CoQ10 supplementation really helps in improving the quality of life of older adults. This included fewer hospital visits, and a slower deterioration of physical and mental performance.[12] 

Just like the other antioxidants in this list, CoQ10 can also help preserve the youthfulness of your appearance by reducing the impact of sun damage and protect against other damaging elements. 

When applied topically, CoQ10 has even shown to decrease the depth of wrinkles, a remarkable feat for an anti-aging compound.[13]   

Additional Tips for Fighting Skin Aging

Apart from taking these beneficial supplements and vitamins for skin health, there are other natural ways that you can reduce the impact of aging. You don’t need expensive or invasive procedures to stop your wrinkles from happening. Instead, taking good care of yourself through the little details of life will slow down the inevitable effects of aging, both inside and out!

best vitamins for skin health and acne

According to the American Academy of Dermatology Association, here are a few simple tips you can follow to reduce premature skin aging.[14]

  1. Protect your skin from the sun. While getting enough sun is good for you (for that extra vitamin D), too much exposure to UV rays can actually accelerate skin aging. If you’re frequently exposed to sunlight, it is best to apply sunscreen everyday to protect yourself from the damage caused by the sun. Wearing a wide-brimmed hat, sunglasses, long-sleeved shirts, pants, and carrying an umbrella with you will also serve as additional protection.
  2. Stop smoking. If you’re a regular smoker, here’s another reason why you should quit – smoking actually speeds up skin aging, causing wrinkles and a dull complexion. 
  3. Eat a balanced diet. What you eat greatly contributes to your skin’s health. No matter how much product you lather on your skin, an unhealthy diet may completely negate your efforts to preserve your skin. Part of taking great care of your skin is to eat more of a rainbow of fruits, vegetables, whole wheat carbohydrates, and less of the inflammation-promoting processed foods.
  4. Drink less alcohol. As much as alcohol can damage your skin on the outside, it can damage your skin too even from consuming them as a beverage. Alcohol dehydrates the skin and accelerates signs of aging as time goes by. Try to keep alcohol consumption in moderation, and always make sure to stay hydrated. 
  5. Exercise regularly. Exercising is one of the best activities you can do for your body, especially if you don’t get to move around much in your daily routine. Studies have shown that exercise improves circulation, which helps keep your skin cells hydrated and well-nourished for that youthful glow. 
  6. Moisturize daily. Sometimes, water isn’t enough to keep your skin hydrated. Applying moisturizer on your skin helps it keep hydrated, giving it a youthful appearance. 

Conclusion

Aging is a natural process that no one should be ashamed of. The best way to age gracefully is to embrace your metamorphosis by taking great care of yourself through natural ways. 

One way is to take supplements and supplements for skin health that can help slow down the effects of aging. As we age, we produce less of the antioxidants that would normally help us fight off cellular damage and degeneration. Thus, supplementation helps us maintain your cellular health, helping you stave off aging by a couple of years. 

Coupled with a healthy lifestyle and frequent stress management, you’re set to attain happiness and longevity throughout your golden years.  References

[1] Kubala, J. (2020, April 6) The 12 Best Anti-Aging Supplements. Retrieved on October 3, 2020 from https://www.healthline.com/nutrition/anti-aging-supplements

[2] Bielak-Zmijewska, A., Grabowska, W., Ciolko, A., Bojko, A., Mosieniak, G., Bijoch, Ł., & Sikora, E. (2019). The Role of Curcumin in the Modulation of Ageing. International journal of molecular sciences, 20(5), 1239. https://doi.org/10.3390/ijms20051239

[3] Vollono, L., Falconi, M., Gaziano, R., Iacovelli, F., Dika, E., Terracciano, C., Bianchi, L., & Campione, E. (2019). Potential of Curcumin in Skin Disorders. Nutrients, 11(9), 2169. https://doi.org/10.3390/nu11092169

[4] Wein, H. (2013, March 25) How Resveratrol May Fight Aging. Retrieved on October 3, 2020 from https://www.nih.gov/news-events/nih-research-matters/how-resveratrol-may-fight-aging

[5] Buonocore, D., Lazzeretti, A., Tocabens, P., Nobile, V., Cestone, E., Santin, G., Bottone, M. G., & Marzatico, F. (2012). Resveratrol-procyanidin blend: nutraceutical and antiaging efficacy evaluated in a placebocontrolled, double-blind study. Clinical, cosmetic and investigational dermatology, 5, 159–165. https://doi.org/10.2147/CCID.S36102

[6] Shi, W., Li, L., Ding, Y., Yang, K., Chen, Z., Fan, X., Jiang, S., Guan, Y., Liu, Z., Xu, D., & Wu, L. (2018). The critical role of epigallocatechin gallate in regulating mitochondrial metabolism. Future medicinal chemistry, 10(7), 795–809. https://doi.org/10.4155/fmc-2017-0204

[7] Bolke, L., Schlippe, G., Gerß, J., & Voss, W. (2019). A Collagen Supplement Improves Skin Hydration, Elasticity, Roughness, and Density: Results of a Randomized, Placebo-Controlled, Blind Study. Nutrients, 11(10), 2494. https://doi.org/10.3390/nu11102494

[8] Fagot, D., Pham, D. M., Laboureau, J., Planel, E., Guerin, L., Nègre, C., Donovan, M., & Bernard, B. A. (2018). Crocin, a natural molecule with potentially beneficial effects against skin ageing. International journal of cosmetic science, 40(4), 388–400. https://doi.org/10.1111/ics.12472

[9] Kim H. K. (2016). Garlic Supplementation Ameliorates UV-Induced Photoaging in Hairless Mice by Regulating Antioxidative Activity and MMPs Expression. Molecules (Basel, Switzerland), 21(1), 70. https://doi.org/10.3390/molecules21010070

[10] Kim, S. R., Jung, Y. R., An, H. J., Kim, D. H., Jang, E. J., Choi, Y. J., Moon, K. M., Park, M. H., Park, C. H., Chung, K. W., Bae, H. R., Choi, Y. W., Kim, N. D., & Chung, H. Y. (2013). Anti-wrinkle and anti-inflammatory effects of active garlic components and the inhibition of MMPs via NF-κB signaling. PloS one, 8(9), e73877. https://doi.org/10.1371/journal.pone.0073877

[11] Zarse, K., Jabin, S., & Ristow, M. (2012). L-Theanine extends lifespan of adult Caenorhabditis elegans. European journal of nutrition, 51(6), 765–768. https://doi.org/10.1007/s00394-012-0341-5

[12] Johansson, P., Dahlström, Ö., Dahlström, U., & Alehagen, U. (2015). Improved Health-Related Quality of Life, and More Days out of Hospital with Supplementation with Selenium and Coenzyme Q10 Combined. Results from a Double Blind, Placebo-Controlled Prospective Study. The journal of nutrition, health & aging, 19(9), 870–877. https://doi.org/10.1007/s12603-015-0509-9

[13] Hoppe, U., Bergemann, J., Diembeck, W., Ennen, J., Gohla, S., Harris, I., Jacob, J., Kielholz, J., Mei, W., Pollet, D., Schachtschabel, D., Sauermann, G., Schreiner, V., Stäb, F., & Steckel, F. (1999). Coenzyme Q10, a cutaneous antioxidant and energizer. BioFactors (Oxford, England), 9(2-4), 371–378. https://doi.org/10.1002/biof.5520090238

[14] American Academy of Dermatology Association. (n.d.) 11 Ways To Reduce Premature Skin Aging. Retrieved on October 4, 2020 from https://www.aad.org/public/everyday-care/skin-care-secrets/anti-aging/reduce-premature-aging-skin