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The Inside Scoop on BPPV

by Institute for Vibrant Living

Dizziness and vertigo may be caused by any number of health issues. Most causes are minor and treatable through healthy living tips and exercises developed as healthy habits. The most common cause of vertigo, particularly in the elderly, is benign paroxysmal positional vertigo, or BPPV, which is an inner ear condition.

Healthy habits such as regular Epley maneuvers can cure balance problems in the inner ear.

 

If you think you may be suffering from BPPV, lie down with the affected ear toward the floor. BPPV will trigger a brief but intense feeling of the world spinning around.

What Causes BPPV?

The inner ear is a series of semi-circular canals filled with fluid, nerves and fine hairs for hearing. BPPV is caused by loose calcium carbonate crystals called otoconia. These crystals are normally attached to the lining but if they break loose and tumble around the inner ear, they abnormally touch the sensory receptors causing dizziness, vertigo, disorientation and loss of balance.

The best non-surgical treatment for BPPV is to maneuver these loose particles into an area of the inner ear where they cannot trigger the receptors. This is done through simple repetitive exercises that move the head around and can be completed in just a few minutes. Healthy habits include repeating these exercises regularly to maintain efficacy.  

Related:  Natural Remedies for Balance Problems

Healthy Living Tips for BPPV Using Particle Repositioning Maneuvers

Particle positioning maneuvers are a safe and natural way to treat BPPV. They are 95% successful and the only side effect may be initial nausea or vomiting triggered by the BPPV.

If the sufferer has not ascertained which ear is affected, the Brandt-Daroff Maneuver is the best option. Those who know which ear is affected should use the Epley Maneuver.

  1. The Brandt-Daroff Maneuver

Sit on the edge of the bed with your feet on the floor. Lay your head down sideways and tuck your feet up onto the bed so you are lying on one side. Keep your head in a fixed position, focusing on the head of an imaginary person stood about six feet from the bed. Lie still until the dizziness (if any) subsides. Return to the sitting position for 30 seconds then lie down on the opposite side, keeping your eyes fixed at that same imaginary point. The Brandt-Daroff Maneuver should be done three times a day and repeated five times per session for two weeks.

  1. Epley Maneuver for DPPV

Sit on the bed with your legs stretched out in front toward the foot of the bed. Turn the head 90 degrees to the left then lie down on your back, maintaining the head’s position. After 30 seconds, move the head to the right side and rest another 30 seconds. Roll the body onto the right side for 30 seconds then sit up in the original position. Rest for one minute. Repeat the cycle three times as a healthy habit for helping to alleviate BPPV each night before sleep.

If these maneuvers do not cure vertigo within two weeks, sufferers should consult their doctor to diagnose the cause.

 

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Can Melatonin Help During Menopause?

by Institute for Vibrant Living

Many women dealing with menopausal symptoms experience disruptions in their sleep cycles. This can exacerbate some of the other side effects such as increased anxiety, depression, trouble focusing, memory lapses, hot flashes and a decreased libido, just to name a few. The good news is that increasing shows that melatonin supplements can be an effective menopause treatment to help you get more rest and relief.  

Can melatonin treatment relieve symptoms of menopause?

What Is Melatonin?

Melatonin is a hormone our bodies produce naturally in the pineal gland of the brain. It assists in the smooth operation of several bodily functions such as:

  • Regulating the release of the female reproductive hormones like estrogen, progesterone, effecting the frequency and duration of menstrual cycles
  • Promoting the quality and duration of sleep
  • It is a naturally produced antioxidant with anti-inflammatory properties to help the body repair itself. It has a protective effect on your heart by helping to lower blood pressure and regulate cholesterol levels

Low levels of melatonin have been linked to an increased risk for developing breast and prostate cancer, and have more recently linked to ADHD symptoms in children. 

At optimum levels, melatonin can help improve conditions like:

  • Sunburn
  • IBS (irritable bowel syndrome)
  • Pain regulation
  • Digestion
  • Epilepsy 

Melatonin as a Menopause Treatment

Trouble focusing, memory lapses, increased anxiety and feelings of depression, all common symptoms of menopause, are made worse by a lack of quality sleep.  Many women going through menopause have trouble falling asleep, and even after they do, they often wake up because of a hot flash. They may fall asleep, but rouse frequently during the night and have trouble going back to sleep.

As we age our production of the sleep hormone begins to decline, along with estrogen and progesterone. Children have high levels of melatonin, whereas adults in their late 40s, 50s and 60s and beyond have much lower levels. Melatonin supplements can increase levels to promote drowsiness and keep you asleep for longer stretches.  It can also help you fall back to sleep when a hot flash wakes you up.  In addition, the increased shut-eye can help you deal with stress more effectively, decrease anxiety and give you greater mental clarity.

Related:  Sleep Deprivation: Is it Dangerous to Your Health?

Along with melatonin supplements try these tips to help you unwind and fall asleep more easily:

  • Do not eat within two hours of going to bed
  • Avoid alcohol, caffeine and other stimulants as much as possible
  • Try natural fiver sheets and pajamas to help whisk away sweat from hot flashes
  • Drop the temperature in your bedroom to about 68 degrees
  • Turn off the TV, put away your tablet and smart phone since the backlight on these electronic devices interferes with the natural release of melatonin
  • Make it as dark as possible in your bedroom with light-blocking blinds or curtains and turn the digital clock face away from the bed or cover it
  • Try a few relaxing yoga poses followed by a cool shower

Dosage

As with all supplements, you should first consult your doctor before deciding on your melatonin treatment.  Taking the lowest dose possible to achieve optimal sleep is the best way to go. In general adults should take 3-5 milligrams about one hour before bedtime.

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Antioxidants: Your Immune System’s Secret Weapon

by Institute for Vibrant Living

Our immune system is a complex army of warriors with different “weapons” patrolling the body to hunt down and kill invading bacteria and viruses. Unfortunately, as we age, it does too, and becomes weaker along with muscles, eyes, and everything else. Fortunately, there are immune boosters in your refrigerator called antioxidants that can keep your disease fighting warriors stronger for longer.

Fruits and vegetables are powerful immune boosters.

Antioxidants to the Rescue

What exactly is an antioxidant? Our bodies naturally produce free radicals as a result of exposure to environmental toxins like too much sunlight, cigarette smoke, radiation and even some prescription drugs.  You also produce free radicals along with inflammation in the body when you exercise, become overly stressed, and as you age. Because free radical molecules are missing an electron, they seek out and capture electrons from other molecules turning them into free radicals, a process known as oxidation. 

 

Antioxidants generously lend molecules missing an electron one of theirs without becoming free radicals themselves, thus halting the destructive chain reaction in the body. Left unchecked free radicals disrupt DNA and cause your cells to become weaker and weaker until they die.  They are tiny superhero defenders of youth and vitality.

Antioxidants for What Ails You

Our immune system cells are as susceptible to free radical damage as any other kind of cell, and we need a steady supply to stay healthy. Incorporating antioxidants into your diet helps as an immune booster and assists your immune system to produce strong B and T lymphocytes, phagocytes and neutrophils.

Several of our organs play a key role in the immune system and also need to be constantly generating strong healthy cells to replace those lost to free radicals. Make sure you ingest plenty of antioxidants to boost your immune system to help stave off disease, and even slow down the aging process.

Related:  Glutathione: The Master Antioxidant

Essential Antioxidants

Fortunately, it’s easy to fill up on antioxidants. They are found in many of the healthiest and delicious foods available to us in abundance.  Certain antioxidants are not being produced by the body, so you need to get them from you diet. They are:

Resveratrol – found in grapes, many vegetables, dark chocolate (cocoa) and wine. It also helps lower blood pressure, improves circulation, and reduces inflammation in the body.

Carotenoids- give certain foods their bright color like tomatoes (lycopene) and carrots (beta-carotene). They are converted to vitamin A, a powerful antioxidant, in the body.

Xanthophyll – found in kiwis, maize (a kind of corn), grapes, squash and oranges.

Astaxanthin – a marine carotenoid that offers protection from ultraviolet radiation. It also has been found to slow down macular degeneration, reduce your risk of Alzheimer’s disease and dementia, several types of cancer and is a powerful immune booster.

Vitamins C and E – are generous electron donors and offer a host of other health benefits.

Best Sources of Antioxidants

Healthy and delicious foods can supply most of your antioxidant needs. You might also benefit from an antioxidant supplement to make sure you get adequate amounts daily. Be sure to add to your diet:

  • Nuts
  • Herbs and spices
  • Green tea
  • Fruits and vegetables

Fresh, organic produce and tea are your healthiest options, but even frozen foods offer some beneficial immune booster antioxidants.

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Why Vitamin D is Important for Healthy Aging

by Institute for Vibrant Living

Originally introduced to the world as a fat-soluble vitamin and later as a steroid hormone, vitamin D offers myriad health benefits to the body.  Because it plays a role in over 1,000 physiological processes, it is easy to understand why vitamin D is so important as people get older.  According to results from a variety of scientific studies, this potent vitamin/hormone helps encourage healthy aging in many ways.

:  People can get vitamin D benefits through foods like milk, eggs and fish.

A British study conducted in 2007 showed that vitamin D may help slow the aging process and protect the body from age-related disease.  Researchers followed more than 2,000 women with ages ranging from 18 to 79 and examined their white blood cells.  Measuring the length of telomeres (the capped ends of DNA strands) is a reliable way to determine if a person is aging.  As people get older, telomeres become shorter and DNA becomes more unstable. 

According to their vitamin D levels, the female subjects were assigned to three groups.  Results showed that women with the highest vitamin D levels had longer telomeres than women with the lowest levels.  Researchers concluded that by keeping telomeres longer, vitamin D may slow the aging process, and this may explain the protective effect vitamin D appears to provide from conditions like heart disease and cancer.

Related:  Absorption is Key When it Comes to Calcium Supplements

Another important Dutch study examining people 55 years of age and older found that low vitamin D levels were linked with an inability to perform daily tasks.  Subjects were divided into two age groups and tested for activities like walking stairs, dressing and undressing, standing from a seated position, and self-care.  While results showed a link between lower vitamin D levels and reduced ability to perform the activities, more research is needed to determine if low vitamin D levels actually cause disability in performance.

Additional Vitamin D Benefits

Most people know that vitamin D plays a role in the development and maintenance of healthy bones and teeth, but it offers many more benefits to the health.  Vitamin D boosts immunity and helps prevent colds, flus and other types of infection.  Mounting evidence suggests that vitamin D may also offer a preventative effect against Type 1 diabetes, multiple sclerosis, osteoporosis, rheumatoid arthritis and cancers of the breast, colon, esophagus, lymphatic system, ovaries and prostate. 

With all of the health benefits mentioned, it makes sense to get vitamin D on a daily basis, especially for people over 50.  The best source of vitamin D is the sun, and spending 10 minutes in sunshine before applying sunscreen usually provides a sufficient daily amount.  People can also find vitamin D in foods like fish, eggs, dairy and nut milk, cod liver oil, and fortified cereals and juices.  Vitamin D supplements work well during periods of colder weather, and health professionals recommend from 400 to 1,100 mg per day depending on age.

 

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When Shopping for Ultra-Healthy Fruits, Think "RED"

by Institute for Vibrant Living

While some people think nutritious eating means cutting back on taste, nothing could be further from the truth.  A daily diet can be both healthy and delicious with the addition of red fruit.  A few red fruits in particular offer so many nutritious benefits they have been labelled as "superfood" among health and fitness aficionados.

When shopping for the healthiest fruit, try raspberries, cherries, cranberries or strawberries.

Cranberries

Cranberries offer much more than a relish for Thanksgiving turkey.  Research shows these small, tart berries help support a healthy urinary tract by ridding it of harmful bacteria like E. coli and H pylori.  Cranberries are a rich source of vitamin C, anthocyanins, catechins, ellagic acid and quercetin, compounds that may help protect the body from inflammation, premature aging and certain types of cancer.  To avoid unnecessary sugar, look for dried or canned cranberries sweetened with apple juice or purchase an all-natural cranberry juice blend for a refreshing beverage.

Related:  Super Berries for Super Memory Enhancement for Older Adults

Raspberries

Raspberries make a good snack or after-dinner dessert for people with diabetes because they don't cause spikes in blood glucose levels like sweeter types of fruit.  These juicy berries are high in vitamins A, C, and E as well as lutein and zeaxanthin, compounds that promote good eye health.

Strawberries

Rich in folate, strawberries make a great fruit for pregnant women.  Consumption of folate helps reduce chances for neural tube birth defects in newborn babies.  In addition to providing high amounts of vitamins C and K, iodine, magnesium and potassium, strawberries contain manganese, a mineral important for regulating blood sugar, metabolism and thyroid function.

Tart Cherries

While all cherries are nutritious, tart cherries offer superfood benefits.  They contain a rich supply of anthocyanins that can help reduce pain and inflammation in the body.  In fact, studies shows that tart cherries have proven to be more effective than aspirin at relieving these symptoms.  Tart cherries also contain melatonin, a compound that helps improve sleep.  According to research, drinking concentrated Montmorency tart cherry juice can increase the duration and quality of sleep.

People don't have to sacrifice taste to follow a healthy diet.  Delicious and refreshing red fruits offer a burst of flavor and powerful nutrition.  Add cranberries, raspberries, strawberries and tart cherries to your shopping cart for significant health benefits.

 

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Lack of Exercise is More Harmful to the Health than You Might Think

by Institute for Vibrant Living

With a rising trend toward health and fitness, sedentary people are getting off the couch, but they may not realize the importance of regular exercise.  According to a study published in the English medical journal, The Lancet, one in 10 people die each year from health problems associated with lack of exercise.  This compares to the amount of deaths each year caused by smoking.

Most people know that lack of exercise can affect the health, but results from research may be surprising.

Researchers concluded that lack of exercise contributes to major diseases and to risks for premature death.  It is responsible for about:

  • 6 percent of all heart disease
  • 7 percent of Type 2 diabetes cases
  • 10 percent of breast cancers
  • 10 percent of colon cancers
  • 9 percent of premature deaths

Other Health Issues Related to Lack of Exercise

In addition to the diseases mentioned above, studies show lack of exercise contributes to even more health problems.  These include high blood pressure, stroke, metabolic syndrome, elevated cholesterol levels, and the development of anxiety and/or depression.

Related:  Discover the Benefits of Hatha Yoga for Stress Relief

The Effects of Exercise on Morbidity

Researchers in The Lancet study concluded that if sedentary people increased physical activity by just 10 percent on a regular basis, it would save roughly 533,000 lives annually.  A regular increase in physical activity of 25 percent among sedentary people would save approximately 1.3 million lives each year.

Exercise Recommendations

To prevent health issues related to lack of exercise, people should aim to reach or exceed a minimum amount of physical activity each week.  Most health care professionals recommend 30 minutes of moderate aerobic exercise five times per week or 75 minutes of intense physical activity or a combination of both. 

Moderate exercise might include mowing the lawn, brisk walking or recreational biking, and more intense physical activity might include running or jogging, tennis, swimming or cross-country skiing.  Adding strength training to an exercise routine a few times per week helps keep muscles and bones strong and boosts metabolism.  

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The Three P’s of Powerful Superfoods

by Institute for Vibrant Living

When it comes to a wholesome diet, certain foods offer more health benefits than others. Dubbed "superfoods" by marketers and health enthusiasts, many contain compounds that reduce risks for certain types of disease, prevent inflammation, improve digestion, increase energy, or all of the above.  People looking for superfoods combining sweet flavor with powerful nutrition should add three fruits that start with the letter "P" to the grocery cart.

The Three P’s of Powerful Superfoods

1. Pineapple

Sweet, juicy pineapple is a fruit containing many health benefits.  It is a rich source of the enzyme bromelain, a multi-tasking compound that acts as a digestive aid by helping to break down proteins.  Bromelain's blood and mucus thinning properties encourage a healthier circulatory system and help relieve asthma symptoms.  Research shows that bromelain also helps with indigestion, and reduces inflammation, so it is often recommended to arthritis sufferers and to people who have just had surgery.  Pineapple also contains rich sources of fiber, vitamins B1 and C, beta-carotene and the minerals copper, magnesium, manganese and potassium.

RelatedEase Chronic Constipation with Two Tropical Fruits

2. Papaya

Named the "fruit of the angels" by Christopher Columbus, papaya offers a number of powerful health benefits.  It contains an enzyme called papain which also helps in the digestion of protein and helps prevent or reduce inflammation.  Papaya is also a rich source of nutrients with antioxidant properties like vitamins A and C, B vitamins, folate and pantothenic acid.

The Three P’s of Powerful Superfoods

The leaves of the papaya plant have shown remarkable effects against cancerous tumors in the laboratory including those of the breast, cervix, liver, lung and pancreas. Dr. Nam Dang from the University of Florida and his research team treated 10 different types of cancer cell cultures with varying strengths of papaya leaf extract, and within 24 hours, tumor growth slowed in all cultures.

3. Pomegranates

Pomegranates are a rich source of vitamins B1, B2, B3 and C as well as calcium and phosphorus. They also contain unique polyphenols and fatty acids that offer amazing health benefits. 

Many people label certain fruits "superfoods" due to an abundance of beneficial nutrients.

Research from the University of California found that consumption of pomegranate juice might help prevent metastasis (or spread of cancer cells to other areas of the body).  Pomegranate juice also appears to block the development of aromatase, an estrogen-producing enzyme that encourages the spread of breast cancer.

People looking for superfoods can't go wrong when they turn to the letter "P."  Pineapple, pomegranates and papaya offer an abundance of powerful nutrients and disease fighting properties.  They are delicious when eaten individually, included in a smoothie, or mixed together in a tropical fruit salad. 

 

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Green Superfoods You Should Be Eating

by Institute for Vibrant Living

Want to make your daily diet as nutritious as possible?  Try incorporating a few green superfoods into breakfast, lunch or dinner.  Asparagus, barley grass, kale and spirulina help keep bodies in tip-top health due to an abundance of vitamins, minerals and other disease-fighting ingredients. 

Green superfoods like asparagus are packed full of healthy nutrients.

1. Asparagus

People looking for tasty green superfoods should start at the beginning of the alphabet with asparagus.  It contains important nutrients like beta-carotene, folate, iron, manganese, selenium, and vitamins A, B6 and C.  Asparagus is also a rich source of glutathione, an antioxidant that helps flush toxins and free radicals from the body.  High in fiber but low in calories, asparagus makes a great food for weight loss.

2. Barley grass

The soft green shoots of the barley plant offer a host of health benefits.  With more calcium than dairy milk, more iron than spinach, and more vitamin C than orange juice, barley grass rates high on the list for healthful green superfoods.  Nutrients in barley grass include beta-carotene, chlorophyll, folate, magnesium, phosphorous, potassium, calcium, zinc, iron and vitamins A, B1, B2, B3, B6, C, E and K.  Barley grass helps neutralize heavy metals in the bloodstream, stimulates friendly bacteria in the gut, and helps maintain pH balance in the body.

3. Kale

With only 36 calories per cup and high in fiber, kale makes sense for weight loss.  In addition to containing carotenoids, flavonoids, calcium, copper, manganese, and vitamins A, C and K, kale contains isothiocyanates, chemicals that help prevent cancer by removing potential carcinogens from the body and triggering the production of tumor-suppressing proteins.

Related:  Kale and Spinach Help Prevent Vision Problems

4. Spirulina

Spirulina is a type of blue-green algae that is cultivated worldwide and used as both a dietary supplement and a food.  Valuable nutrients in spirulina include amino acids, beta-carotene, B-complex vitamins, vitamin E, copper, iron, manganese, selenium, zinc, and gamma linolenic acid (an essential fatty acid).

Research shows that spirulina can help curb cravings and maintain blood sugar levels, making it a good food for people with diabetes.  Test tube and animal studies indicate spirulina may have allergy-fighting and immune-boosting properties as well as antiviral compounds that help fight herpes, influenza and HIV.  Further studies are needed to determine if these results transfer to humans.

People looking for a little extra nutrition can never go wrong with green superfoods.  Adding asparagus, barley grass, kale and spirulina to the grocery cart ensures a bevy of beneficial nutrients.  Asparagus and kale taste delicious sautéed with a little olive oil, garlic, sea salt, and pepper, and barley grass and spirulina add a powerful nutritional punch to fruity or green smoothies.

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Eat Broccoli for Healthy Breast Changes with Age

by Institute for Vibrant Living

Aging affects a woman's body in several ways, but it's particularly unkind to the breasts.  As women go through menopause, decreased estrogen production shrinks mammary glands and fat in tissue altering breast size and fullness.  Reduced elasticity in connective tissue can make breasts sag, and risks for breast cancer rise after menopause.  Fortunately, there's something women can do to promote healthy breast changes with age:  eat broccoli

A compound in broccoli and broccoli sprouts called sulforaphane may help keep breast changes with age healthy.

Sulforaphane, a compound found in broccoli and broccoli sprouts stimulates over 200 genes in the body to produce enzymes, proteins and antioxidants that protect cells.  One of these important antioxidants, glutathione, works inside cells to protect them from free radicals and inflammatory response.  Some enzymes and proteins even do battle with cancer cells and reduce over-expression of estrogen receptors, an action common in many types of breast cancer.

Current chemotherapy and radiation treatments for breast cancer are incapable of suppressing cancer stem cells, but broccoli sprouts have shown promise in various scientific studies.  One study published in Clinical Cancer Research in 2010 showed that sulforaphane suppressed breast cancer cells both in vivo (in live animals) and in vitro (under glass).

Related:  Natural Anti-Cancer Compound Found in Cruciferous Vegetables can Treat Leukemia

In a separate study, researchers from Johns Hopkins University examined women scheduled for breast reduction surgery to determine if sulforaphane actually showed up in breast tissue after women drank broccoli sprout juice.  Results showed measurable results of sulforaphane, proving that the compound actually reaches the target area in women with breast cancer when they consume broccoli sprout juice.

In addition to helping ensure healthy breast changes with age, broccoli sprouts have been shown to:

  • Aid in the treatment of autism
  • Help manage type 2 diabetes
  • Rid the body of toxic air pollutants
  • Destroy Helicobacter Pylori, a harmful gastrointestinal organism
  • Slow the development of osteoarthritis

While further studies are needed to determine if sulforaphane extract might offer promise as natural form of breast cancer treatment, adding broccoli to the grocery cart definitely doesn't hurt.  People can stock up on the whole vegetable, its sprouts, or purchase broccoli sprout supplements through local whole food stores or natural supplements websites.  For the best health benefits, organic forms broccoli and broccoli sprouts are recommended.

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Five Malnutrition Symptoms Caused by Poor Diet

by Institute for Vibrant Living

The expression "you are what you eat" may be more accurate than people think.  Individuals who pair a nutritious diet with other healthy lifestyle choices often look to be the picture of health.  On the flipside, studies show that chronic nutritional deficiencies can create a number of not-so-healthy symptoms.  Take a look at five malnutrition symptoms caused by poor diet.

Malnutrition symptoms include weight gain caused by diets high in empty calories.

1.  Dry Hair and Skin

Inadequate nutrition can cause brittle, dry hair or in some cases, hair loss.  Research shows that diets low in essential fats, protein, vitamin C, zinc, and/or iron can lead to thinning hair or hair loss.  Effects of poor diet also extend to the skin by reducing elasticity and moisture content. Foods that help promote good hair and skin health include whole fruits and vegetables, oily fish, avocados, olive oil, nuts, seeds, legumes and beans. 

2.  Weight Loss or Gain

People suffering from malnutrition, especially when associated with disease, often experience weight loss.  Research in 2012 showed that risks for malnutrition were high in 75 percent of people who had undergone surgery for cancer.

Inadequate diets high in empty-calorie foods and beverages can lead to weight gain. Examples of these foods or beverages include processed snack foods, white bread, white rice, pasta, fried foods, ice cream, donuts, soda, artificial sweeteners, and alcoholic beverages.  Following the dietary suggestions mentioned below help people maintain a healthier body weight.

3.  Dental Problems

The effects of poor diet can show up at the dentist's office.  Diets high in sugary foods and beverages (or foods that convert quickly to sugar) raise risks for cavities, gum problems, gum disease, gingivitis, tooth loss, and even unhealthy burdens on heart health.  Some studies show that low vitamin C levels are also associated with swollen or bleeding gums.  Replacing sugary foods with fruits like oranges, melons and berries and adding vegetables like broccoli and bell peppers helps keep teeth and gums healthy.

Related:  Ten Tips to Have Healthy Teeth for Life

5.  Tummy Troubles

According to the American Dietetic Association, most Americans do not get enough daily fiber. A low intake of fiber often results in digestive discomfort ranging from diarrhea to constipation. Studies show that consumption of fiber helps normalize the rate at which food is digested, which encourages a healthier stool.  A high fiber diet also helps maintain healthy cholesterol and blood sugar levels.  Some foods rich in fiber include apples, pears, blueberries, broccoli, celery, steel-cut oatmeal, brown rice, edamame and black beans.

4.  Brain Drain

Malnutrition symptoms in the brain include impaired memory and concentration, and omega 3 fatty acids can help.  To boost brain power, people can add products like wild-caught salmon, oysters, walnuts, flax seed and omega 3-fortified eggs to the grocery cart.

Studies show that what we eat and how much we eat has consequences when it comes to the health.  Diets lacking in important nutrients can result in the symptoms listed above and potentially raise risks for disease over time.  To ensure adequate nutrition from all food groups, people should include the following foods in their diet:

  • Whole fruits and vegetables
  • Whole grains
  • Low-fat, low-sugar dairy products
  • Lean meat, poultry, and fish
  • Nuts, seeds and legumes
  • Healthy fats like avocados and olive oil
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Kale: The King of Green Superfoods

by Institute for Vibrant Living

A trend toward health and fitness is on the upswing across the United States, which may explain the rising popularity of kale. A member of the family of cruciferous vegetables, kale offers a number of powerful benefits to the health. One cup of kale contains just 36 calories, zero fat, three grams of protein, and five grams of fiber, making it a go-to veggie for people hoping to lose a few pounds. Kale is chock full of nutrients including folate, iron, magnesium, potassium, omega-3 fatty acids, lutein and zeaxanthin. In other words, it is a green superfood worth adding to your grocery cart.

Kale is a green superfood loaded with powerful nutrients.

Eyes, Skin, Hair and Bones

In addition to containing the many nutrients mentioned above, kale is a rich source of beta-carotene, a nutrient that the body converts to vitamin A as needed. Vitamin A is important to the health of body tissues, eyes, and reproductive organs, and it plays a part in the manufacture of sebum, the oil that keeps skin and hair soft and healthy. The vitamin C found in kale helps build and sustain collagen, the protein responsible for the structure of hair, skin, and bones. The calcium in kale helps maintain strong bones and prevent osteoporosis.

Heart Health

Because of its rich source of potassium, kale may help promote heart health. One study found that subjects who consumed 4069 mg of potassium daily were 49 percent less likely to die from ischemic heart disease than subjects who consume potassium in an amount of 1000 mg or less per day.

Related:  Kale and Spinach Help Prevent Vision Problems

Inflammation

Chronic inflammation has been shown to contribute to an array of diseases. Providing the body with 10 percent of the recommended daily requirement for omega-3 fatty acids, kale helps reduce inflammation in the body.

Types of Kale

Kale comes in a variety of colors and textures. Popular types of the green superfood include curly kale, lacinato (or dinosaur) kale and red Russian kale. As the name suggests, curly kale features curly edges and it ranges from light green to purple in color. Dinosaur kale has longer spear-like leaves and a dark blue-green color, and red Russian kale features large flat leaves with a shape similar to arugula and a reddish color.

Kale Preparation

Kale tastes delicious prepared hot or cold.  Sautee this green superfood with mushrooms, onions and garlic for a delicious side dish or try it raw in a green salad.  Removing the stems from kale helps eliminate bitter flavor when cooking or serving raw.

Kale Precautions

For most people, kale makes a beneficial addition to a dietary plan.  However, the vitamin K in kale can interfere with anticoagulant medicines, so people taking them should consult with their doctor before consuming kale.  Beta-blockers can raise potassium levels in the blood so people taking these may want to limit their consumption of kale due to the potassium it contains. 

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Inflammation and Aging Skin

by Institute for Vibrant Living

When it comes to good health as we age, inflammation plays both good and bad roles.  In response to injury, acute or short-term inflammation helps promote healing, but chronic or long-term inflammation can harm just about every area of the body including the skin.  Conditions linked to chronic inflammation include acne, dermatitis, rosacea, rash, hives, and wrinkles.  Fortunately, following a few healthy tips can help prevent the development of inflammation and protect aging skin.

A number of environmental and lifestyle factors contribute to inflammation including tobacco, alcohol, stress, sun exposure, a sedentary lifestyle, and a high-sugar diet.  Engaging in healthy habits helps reduce levels of inflammation in the body and keeps aging skin looking and feeling as youthful as possible. 

Healthy changes involve quitting tobacco products, cutting down on alcohol consumption, wearing sunscreen, or getting regular moderate exercise.  Beneficial dietary steps include drinking plenty of water throughout the day, reducing the amount of sugar in the diet, and getting inflammation-fighting nutrients through food or dietary supplements.

Related:  Royal Jelly for Skin: Your Skin's Best Friend

Best Dietary Supplements for Inflammation

Research shows that a number of nutrients help battle the effects of chronic inflammation.  Many of these are available in the form of dietary supplements.  They include:

  • Alpha-lipoic acid (ALA)
  • Coenzyme Q-10
  • Curcumin
  • Essential Fatty Acids (EFAs)
  • Ginger
  • Vitamin C
  • Vitamin E

Topical Ingredients that Combat Inflammation

Certain creams and lotions feature beneficial ingredients for aging skin.  Topical nutrients that offer anti-inflammatory properties include aloe, ceramides, grape seed extract, green tea extract, and pomegranate.

Food Sensitivities and Skin Changes

Food sensitivities can also cause chronic inflammation in the body, and symptoms can include congestion, irritability, stomach pain, headache, and skin changes like hives or rash.  People concerned about possible food sensitivities should consult with a health care professional for testing.

Additional Health Problems Caused by Inflammation

In addition to affecting aging skin, chronic inflammation can lead to the development of a number of other health problems as people get older.  These include:

  • Atherosclerosis
  • Cancer
  • Diabetes
  • Hay fever
  • Heart disease
  • Hypertension
  • Periodontitis
  • Rheumatoid arthritis

Getting older does not mean people have to settle for premature wrinkles and age spots caused by inflammation.  A number of lifestyle changes, nutrients, topical products, and dietary testing can help promote healthy skin and encourage good overall health. 

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Do Free Radicals Cause Skin Changes?

by Institute for Vibrant Living

The skin is the body's largest organ, so it is important to take good care of it.  Knowing about free radicals and how to eliminate them can help.  A free radical is an unstable oxygen molecule that is missing an electron.  In the hunt for the absent electron, free radicals destroy healthy molecules and create more free radicals. A number of environmental and lifestyle factors contribute to the production of free radicals including exposure to the sun, smoking, excessive use of alcohol, a poor diet, and air pollution.  Over time, excessive free radicals can cause oxidative damage leading to skin changes like acne, wrinkles and even skin cancer. 

Lifestyle choices like smoking can promote free radical production and cause skin changes.

Young skin contains an abundance of antioxidants that protect it from free radicals.  However, aging skin produces fewer antioxidants and becomes more susceptible to damage. Fortunately, as people age, they can prevent the production of free radicals by engaging in a number of healthy lifestyle strategies.

1.  Use Sunscreen

Prolonged exposure to the sun encourages the production of free radicals. According to a study examining the effects of oxidative stress on skin cells, the use of sunscreen offers the best protection for preventing these free radicals from forming.  Natural, mineral-based sunscreens provide safe, broad-spectrum protection without harsh chemicals.  Remember to wear a wide-brimmed hat when out in direct sunlight.  Other protection methods are long-sleeved clothes and even using an umbrella for sun protection.

2.  Eat Foods High in Antioxidants

In the same study, the Slovenian research team from the University of Ljubljana also concluded "Foods rich in antioxidants and other phytochemicals such as fruits, vegetables, wine and green tea help protect against oxidative damage and free radical attack."  Specific fruits and vegetables high in antioxidants include leafy greens, red grapes, citrus fruits, melons, papaya, berries, and pomegranate.

Related:  Internal Sun Protection With ALA

3.  Take Dietary Supplements

A number of vitamin and mineral supplements block the development of free radicals.  These include vitamin B2, vitamin C, vitamin E, beta-carotene, coenzyme Q10, lutein, lycopene, and zinc.  Protective herbal supplements include bilberry, gingko biloba, grape seed extract, and turmeric.

4.  Try Skincare Products with Vitamin C or Copper

It's hard to sift through the multitude of skincare products for one that actually works, but a few added ingredients have been shown to truly benefit the skin. Vitamin C is vital to the production of collagen, the main structural protein in connective tissue. Research shows that topical application of vitamin C promotes the production of collagen and diminishes the effects of free radicals. Copper is an ingredient added to many products for aging skin. Copper peptides can help improve skin elasticity, enhance skin tone and reduce symptoms of skin conditions like rashes, eczema, and rosacea.

While environment and lifestyle can affect the skin, certain healthy strategies help keep skin changes to a minimum. People looking to enhance skin health should use sunscreen when spending more than twenty minutes outdoors. Other ways to benefit the skin include eating foods high in antioxidants, taking certain dietary supplements, and using topical skin products with vitamin C or copper.

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Can Too Many Multivitamins Be Dangerous?

by Institute for Vibrant Living

While Mae West famously joked, “Too much of a good thing can be wonderful!”, when it comes to multivitamins a slightly more responsible attitude should be adopted. Two new studies into multivitamin dangers have shown why the National Institutes of Health and Office of Dietary Supplements publish carefully researched Recommended Dietary Allowances (RDA) for most dietary supplements.

Avoid multivitamin dangers by buying a trusted quality product

Dangers of Multivitamin Excess

We all know the health problems caused by deficiencies of calcium, iron and vitamins, but in some instances too high doses can be equally unhealthy. A study in Iowa found that older women taking iron supplements actually had a slightly higher risk of dying than those who did not. This is because post-menopausal women no longer need iron supplements to offset the loss in monthly menstruation. Excess iron can cause a build-up of oxidants, the opposite of healthy antioxidants found in fruit and vegetables. The tragedy of this study result is that the women were doing everything they could to stay fit and healthy. They simply did not heed the recommended dosage.

Related:  Five Myths About Vitamins

Just like medications, while one aspirin may help reduce the risk of heart disease, 100 aspirins will kill you. When it comes to multivitamin dangers, the message is exactly the same. Read the label and take the recommended dose – no more and no less.

Another study found that men who took excessive amounts of vitamin E had a 17% higher risk of developing prostate cancer. Once again, the recommended international units (IU) of vitamin E supplements are just 22 IU per day. The participants had been taking over 400 IU per day for several years.

Although the results of both these studies are isolated and need deeper investigation, they still sound a wise note of caution about taking supplements responsibly in order to avoid multivitamin dangers.

How to Avoid Multivitamin Dangers

If you are taking a multivitamin supplement, check the label on the back for the RDA or International Units (IU) of each ingredient. In most cases you will find that the supplement provides a large proportion of your daily needs, with the balance being made up from a healthy balanced diet. Healthy people do not generally need more of each vitamin and mineral contained than that contained in a daily multivitamin.

It’s worth paying out a little more for quality multivitamins from a reputable company that specializes in health supplements. Many over-the-counter multivitamins skimp or omit some essential vitamins in order to cut costs, but this is false economy. Taking a multivitamin that is poorly balanced or lacking in certain essentials elements deceives you into thinking that you are getting your daily needs. To avoid multivitamin dangers, choose quality over price, so that you don’t need to top up with additional supplements and make sure you are staying within recommended guidelines.

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Which Herbs Can Help with Kidney Health?

by Institute for Vibrant Living

Do you need a kidney flush? If you are suffering from a lack of appetite, nausea, dry skin, poor concentration, lack of sleep or puffy eyes you may be in need of some kidney health benefits.

Five natural herbs deliver a host of kidney health benefits

The kidneys are fist-sized bean-shaped organs that regulate blood pressure, synthesize vitamin D, produce hormones and remove waste and toxins from the body. As we age, kidney function starts to diminish, so why not give them a boost with these five kidney-cleansing herbs?

  1. Uva Ursi

This evergreen shrub, also known as bearberry, is native to Europe and grows as far north as the Arctic. The leaves are harvested with the berries to produce a supplement that has exceptional kidney health benefits. Uva Ursi is a natural urinary antiseptic which has been used in herbal medicines for almost 2,000 years. It has antiseptic and antibacterial properties and is excellent for promoting kidney health. However, it should not be taken by pregnant women for more than seven days and should not be used to treat existing kidney infections.

Related:  Ten Ways to Naturally Protect Your Kidneys Against Stones. Malfunction and Failure

  1. Rehmannia

Known for its diuretic properties, Rehmannia is widely used in Chinese medicine for supporting kidney and adrenal health. It contains phytosterols, antioxidants and glycosides which make it powerful as a kidney tonic or liver detox.

  1. Java Tea

Also known as kidney tea, the leaves of this plant have excellent properties for the medicinal treatment of kidney stones, renal function and kidney infections. It contains flavones, glycoside and large amounts of potassium and is officially listed as a remedy for kidney ailments in official French, Indonesian, Dutch and Swiss pharmacopoeias.

  1. Couch Grass

Couch grass may be the scourge of gardeners across the globe, but this invasive weed has excellent antibacterial and diuretic properties. It relieves and helps dissolve painful kidney stones and lowers inflammation. Couch grass has been used for centuries as a natural remedy for cystitis and urethritis, delivering many kidney health benefits.

  1. Golden Rod

Used by Native American Indians to promote urinary tract health, research into this common herb found that it helps tone the urinary tract and is useful for cleansing the kidneys. Golden rod kills the drug-resistant bacteria that cause urinary tract infections (UTI) even more effectively than antibiotics. It is particularly useful for preventing further infection in those who suffer from recurring UTIs and kidney infection. 

Don’t wait until you have contracted a painful kidney infection; start to reap kidney health benefits by using these natural herbs regularly as a kidney tonic for preventative health.

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Top Ways to Flush Out Toxins – The Benefits of Detox

by Institute for Vibrant Living

Every day the human body is exposed to trace amounts of over 80,000 industrial chemicals, toxins and pollutants, according to Brenda Watson, nutritionist and author of The Detox Strategy. We need to embrace the benefits of detox to help counter this daily assault on our system.  These insidious poisons include lead pollutants in the air, heavy metals in seafood, pollutants in the water supply, smoke in public areas; and a host of chemicals in household cleaners, perfumes, plastics and insecticides. It’s essential to give your body a chance to expel these dangerous toxins and recover with a concentrated detox program.

Drink more water and natural juices for top detox benefits

Here are 5 steps to help you reap the benefits of detox:

1.     Boost fiber intake

The colon can become clogged and sluggish on a modern diet of junk food, sugar and processed meals. An overload of fiber acts as a garbage truck, removing toxic waste and thoroughly cleansing the digestive tract. Try to eat 30-40 grams of fiber daily, starting with a high fiber breakfast to kick start your detox benefits.

2.     Drink More Juice

Cranberry or orange juice? The best answer is BOTH! These juices are loaded with antioxidants and vitamins that fight free radicals and oxidative stress. Cranberry juice enables the liver to break down fat and acts as a diuretic, a key part of any successful detox program.

Related:  Five Reasons to Add Cranberries to Your Daily Diet

3.     Purified Water

Drink a minimum of eight glasses of water throughout the day, and use either filtered or distilled water to avoid the bacteria and chemicals found in bottled, spring and mains water. Water stimulates the kidneys to detoxify and helps reduce constipation from the increased fiber.

4.     Exercise Daily

Exercise stimulates the lymphatic system which is important for a strong immune system. Working up a sweat also eliminates toxins through the skin. Daily walks, jogging, swimming and other activities will be rewarded with many detox benefits as you feel an increased level of fitness and more energized.

5.     Exfoliate

Detox benefits can be stimulated from the outside as well as from within. Treat yourself to a full body rub with a sea salt scrub which increases perspiration. The salt increases detoxification and the scrubbing action helps to eliminate dead skin cells, opening the pores to allow more effective detox benefits.

An effective detox program will cleanse the whole body from top to toe, including the kidneys, liver and colon. You know it has done you good as you will feel lighter, healthier and far more energetic. Losing weight is another detox benefit, so keep up the healthy diet and exercise to shed those excess pounds. 

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Three Supplements for a Gluten Free Diet

by Institute for Vibrant Living

Many people today adopt a gluten free diet due to gluten sensitivity or an autoimmune condition known as celiac disease. Until recently, celiac disease was relatively rare, but now an estimated one percent of all Americans suffer from this digestive reaction. A further one percent may have a gluten allergy or non-celiac gluten sensitivity.

Following a gluten-free diet excludes most of these foods

A simple Alcat test on a blood sample can detect an allergy to over 450 substances. However, most people who develop gluten intolerance are already aware of the problem as they develop digestive discomfort, abdominal bloating or diarrhea after eating wheat, barley or rye grains.

Adopting a gluten free diet can quickly solve these issues, but it does create another problem – vitamin B deficiency. By avoiding bread, beer, cereals, cakes, cookies, pastas and sauces containing gluten, you can be lacking certain essential nutrients. Celiac disease also inhibits the body’s ability to absorb minerals and nutrients, so it is particularly important for sufferers to top up their gluten free diet with the following supplements.

Related:  Boost the Immune System with Infection-Fighting Foods

Folic Acid (Folate) 

Usually found in enriched grain products, folate is a B vitamin that is essential for producing red blood cells and new cell growth. It is particularly important for pregnant women to ensure the baby develops correctly. Those on gluten free diets can find it in spinach, kale, liver and citrus fruits as well as in supplements.

Vitamin B6 

Vitamin B6, also known as pyridoxine, helps make serotonin and norepinephrine which transmit signals in the brain. Vitamin B6 is also needed to make myelin, a protein in nerve cells. Deficiency of vitamin B6 in gluten free diets can cause problems with the skin, heart, nervous and circulatory system. Mainly found in cereals, B6 is also present in smaller quantities in carrots, spinach, peas, potatoes, milk, eggs, fish and meat.

Vitamin B12 

This water-soluble vitamin is stored in the liver but deficiencies due to gluten free diets can cause pernicious anemia and excessive sweating. Vitamin B12 is required for DNA synthesis and can be found naturally in protein in fish, shellfish, meat, eggs and dairy products.

B-Complex Supplements for Gluten-Free Diets

If you prefer, look for a B-complex supplement containing at least 800 mcg folic acid, 3 mg vitamin B6 and 500 mcg B12.  A study of patients on gluten free diets gave them a similar B-supplement for six months. They found their homocysteine levels dropped 34%, suggesting a lower risk of cardiovascular disease and cancer. The participants also reported feeling healthier, less anxious and less moody.

You’ll find plenty more information about gluten-free diets on the gluten.org website.

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Overweight AND Malnourished?

by Institute for Vibrant Living

One of the ironies of the American diet is that people can be overfed yet undernourished. Learning how diet contributes to obesity is just one part of understanding the link between diet and health. Even if you eat plenty of food, you can still display malnutrition symptoms if you are filling up on unhealthy foods.

Malnutrition symptoms may occur even if you are overweight

Studies show that despite the abundance of food, a huge proportion of Americans are suffering from basic nutritional deficiencies. Over 30% of people are short of magnesium and essential vitamins A, C and E. More than 80% of diets lack vitamin D, and 90% of adults do not eat enough omega-3 fats. These are essential for controlling inflammation and blood sugar levels in the body.  So what’s going wrong?

Processed Foods Provide “Empty Calories”

Eating processed foods such as burgers, canned food, sausages, bacon, French fries, snacks, convenience foods and soda means a diet high in calories but low in vitamins and nutrients. Laden with high fructose corn syrup, trans fats and preservatives, these foods are far from the meat, fruit and vegetables that our bodies are designed to consume, and they can quickly lead to malnutrition symptoms.

We need vitamins and minerals from fruit, vegetables and whole foods to maintain a healthy metabolism which helps burn fat and regulate sugar levels. Without them, the metabolism becomes sluggish. Instead of burning those excess calories it turns them into stored fat, making the problem even worse. It’s easy to understand how the diet contributes to obesity when it lacks the core elements.

Intensive farming can also lead to malnutrition symptoms. Intensive farming has depleted the soil. A study of the food we eat today shows it has far fewer vitamins, calcium and iron than it had in the 1950s.

Related:  Eight Tips:  A Healthy Foundation for the Food You Eat

Symptoms of Modern Malnutrition

While scurvy and rickets are thankfully a thing of the past, malnutrition symptoms from a lack of vitamins and minerals in a modern diet can include:

  • Breathing difficulties
  • Depression
  • Poor recovery after illness or surgery
  • Low white blood cells and weakened immune system
  • Fertility problems and poor libido
  • Reduced muscle mass
  • Tiredness and fatigue
  • Dry hair and hair loss
  • Pale dry skin and wrinkles
  • Constipation
  • Decreased mobility due to muscle wasting

Malnutrition symptoms may be due to digestive disorders, stomach conditions, alcoholism, or most likely an imbalanced diet. If you have any of the above symptoms, it’s worth analyzing what you are eating and how much you are eating. Understanding how diet contributes to obesity, and how at the same time it can cause malnutrition, is the first step to changing your life.

By adopting a more natural, healthy diet you can improve your health and increase your longevity.  Start by avoiding processed foods such as foods that come in boxes and cans; avoid excessive meat consumption, particularly sausage, bacon and deli meats; avoid fried foods such as French fries; reduce or eliminate snack  and convenience foods.  Commit to eliminating high fructose corn syrup and trans fats from your diet; instead include healthy oils such as olive and coconut oils.  Stop drinking soda pop, and avoid sugar consumption.  Never consume artificial sweeteners; they are dangerous to say the least.  Make sure to consume at least five servings of fresh vegetables and fruit a day to help lower your weight while boosting nutritional value. It’s a great recipe for better health!

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How Vitamin E Can Help Menopause Symptoms

by Institute for Vibrant Living

If you are a woman between the ages of 45 and 55, you are likely going through the menopause. While outwardly nothing has changed, mentally and emotionally your body is dealing with a profusion of menopause symptoms. Fortunately, you don’t have to grit your teeth and put up with it. Vitamin E is the natural way to counter hot flashes and other major symptoms of menopause as an alternative to hormone replacement therapy (HRT).

Vitamin E contains estrogen which helps relieve menopause symptoms

Research shows that vitamin E is effective for up to 75% of menopausal women. This natural substance can help reduce hot flashes and can also lower the effects of insomnia, nervousness, mood swings, fatigue, heart palpitations and thinning hair. Vitamin E actually contains small amounts of estrogen to help counteract the decline in hormone levels which are typical during menopause. 

Studies on Vitamin E and Menopause Symptoms

A study on the effect or vitamin E in menopausal women looked at the effect of vitamin E supplements on hot flashes. Led by Dr. Saeideh Ziaei at the Faculty of Medical Sciences in Tehran, the study was on 51 menopausal women.

Each participant received a placebo softgel daily for four weeks followed by a one week cleansing period to eliminate all traces of the softgel. The women then received an identical-looking vitamin E softgel of 400 IU daily for the next four weeks. The women recorded the frequency and severity of their hot flashes in a daily diary. The results showed that when vitamin E softgels were taken, the hot flashes reduced in severity and in frequency. The study concluded that vitamin E is recommended for the effective treatment of hot flashes.

Vitamin E also relieves vaginal dryness and stimulates immunity against cancer of the cervix, breasts, lungs and digestive tract. Other studies show that vitamin E can reduce heart disease by up to 66%, making it a beneficial health supplement for all ages.

Related:  Vitamin E:  Tricking Father Time

How Much Vitamin E to Take

The most potent form of vitamin E is the natural d-alpha-tocopherol type, rather than synthetic E. according to Dr. Leslie Packer at University of California, synthetic E contains only one eight of the amount of alpha-tocopherol compared to natural vitamin E.

Following the study guidelines, 400 IU vitamin E can reduce menopause symptoms, particularly hot flashes. However, it is important not to take vitamin E in excessive amounts as it may cause problems with blood clotting and hemorrhaging. The recommended upper limit for vitamin E intake is 1,000 mg per day, which is equal to 1,500 IU, so the 400 IU is well within these safety guidelines. It may take up to six weeks to notice a significant improvement in symptoms, but it is worth persevering to lower menopause symptoms safely and naturally.

You should consult your doctor before taking vitamin E supplements if you are taking medications, aspirin or anticoagulant drugs as these may cause complications such as excessive bleeding.  

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How Your Liver Health Affects Your Skin | Aging Gracefully

by Institute for Vibrant Living

There is a huge emphasis on the importance of a healthy heart, but having a healthy liver can be equally important. Symptoms of poor liver health can lead to a variety of aging skin problems. If aging gracefully is important to you, then you need to learn how to look after your liver.

Learn how your liver health can cause aging skin problems

The Importance of a Healthy Liver

The liver is the largest and most complex organ in the body. It is responsible for cleansing the body of toxins, metabolizing estrogen, regulating fat, breaking down red blood cells, controlling digestion and many more tasks. The main function of the liver is to eliminate toxins and metals in the body.

Related:  Liver Health: 10 Tips for Optimum Liver Health

A liver that is under stress or not functioning at its best means toxins can build up in the body. Liver disease such as jaundice causes the skin and whites of the eyes to turn yellow due to high levels of bilirubin in the blood. Other symptoms of poor liver health include:

  • Sallow skin color
  • Acne rosacea or bumpy skin
  • Eczema, dermatitis or psoriasis
  • Wrinkles and loose skin
  • Itchy rashes and ulcers
  • Dark circles under the eyes
  • Brown age spots and skin blemishes
  • Spider veins beneath the surface of the skin

Notice that these are all visible symptoms which suggest that to have healthy skin and avoid aging skin problems you must take care of your liver.  While serious skin problems may need a medical specialist, there are some initial steps you can take to boost liver health.

  1. Detoxify

Treat yourself to a detox diet for 3-7 days. Avoid processed food, sugar, dairy, wheat, alcohol and coffee and focus on a diet of vegetables, fruit, plant-based protein, fermented probiotic-rich food and cleansing drinks including plenty of water. An initial day of fasting will also give your digestive tract a break as your body and liver detoxify. Milk thistle and dandelion root will also help the detox process.

  1. Drink Raw Juices

Use a juicer to create healthy drinks from a mixture of healthy foods such as carrot, kale, mint, pear, citrus, apple, cabbage, and mint leaves. Make a bulk quantity, allowing one cup per day, and freeze the rest.

  1. Limit Alcohol

Exceeding the recommended limit of alcohol will have a negative impact on your liver. According to CDC guidelines this means on average one drink per day for women and two drinks for men.

Looking after your liver will reduce the risk of aging skin problems listed earlier. In addition, reduce stress in your life wherever possible and try to get more sleep. Anything that upsets your nervous or digestive system will negatively affect your skin’s ability for aging gracefully.