April 2017
Hello, and welcome to this edition edition of my Natural Alternatives Newsletter!

I hope you will enjoy reading this issue.

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“The natural healing force within each one of us is the greatest force in getting well.” ~Hippocrates

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IN THIS ISSUE:

1) HEALTH BENEFITS OF SWEET POTATO

2) BEST VITAMINS AND MINERALS FOR HAIR GROWTH

3) NATURE'S ANTY-AGERS TO LOOK AND FEEL YOUNGER

4) VISIT THE NATURAL HEALTH STORE

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1) HEALTH BENEFITS OF SWEET POTATO

Sweet Potatoes Prevent Inflammatory Problems Like Asthma, Arthritis, Gout and Many More.

 
Sweet potatoes belong to the Morning Glory family. They are one of the oldest vegetables in the world. They are truly a nutritional superstar; they are rated the number one nutritious vegetable by the Center for Science in the Public Interest. There are two common types of sweet potato: dry (yellow-fleshed) and moist (orange-fleshed). The orange-fleshed potatoes are known as “yams”, which is a mistake since true yams are large root vegetables that predominantly grow in Africa and Asia.

Huge Health Benefits of Sweet Potatoes

Sweet potatoes are loaded with antioxidants, which work in the body to prevent inflammatory problems like asthma, arthritis, gout, and many more.

Sweet potatoes are a great source of minerals such as manganese, folate, copper, and iron. They are high in calcium, potassium and beta-carotene which is converted to Vitamin A in the body. 1 cup of sweet potatoes contains 65% of the minimum necessary daily amount of Vitamin C.

Additionally, sweet potatoes have a glycemic load of 17 (the glycemic index shows the impact a certain food has on blood sugar levels); where a regular white potato charts as number 29 and they raise your blood sugar quickly by producing high numbers of insulin.

Eating sweet potatoes can help protect you from alleviating muscle cramps which are caused by potassium deficiency. Potassium also helps to support fluid and electrolyte balance in the body, which stabilizes blood pressure. Sweet potatoes are also high in antioxidants, which help prevent inflammatory problems like arthritis, gout,asthma, and etc.
High levels of Vitamin A and beta-carotene in sweet potatoes indicate their excellent skin healing properties since  beta-carotene fights the free radicals which effect skin aging.

Sweet potatoes  contain a significant amount of vitamin B6.  Vitamin B6 is vital in breaking down homocysteine, a substance that helps harden the arteries and blood vessels.

Even though sweet potatoes are available all year round, the actual season for fresh sweet potatoes is from October to January. Choose small to medium sweet potatoes. Large ones can be tough.

How to Store Sweet Potatoes

Keep sweet potatoes in a cool, dark place. Unfortunately, when sweet potatoes begin to go bad, the damage will be reflected in the flavor of the entire potato. Their shelf life is 1 to 2 weeks.

How to Prepare

Do not boil sweet potatoes; it can destroy the beneficial compounds. Baking or steaming sweet potatoes will improve the bioavailability of beta-carotene.

Make sure you eat the skin; it has the most fiber and is really good for you. Most of their healing properties reside in the skin. Additionally, consuming sweet potatoes with some amount of fat helps your body to absorb beta-carotene thoroughly. Recent research has showed that boiling or steaming sweet potatoes helps keep their glycemic index low.
Source: livingtraditionally.com

2) BEST VITAMINS AND MINERALS FOR HAIR GROWTH
by Dr. Edward Group DC, NP, DACBN, DCBCN, DABFM

Hair loss and thinning hair is a problem that affects many people. By the age of 35, about 66% of men will experience some type of hair loss or thinning. By their mid-50s, about 85% of men will have lost a significant amount of hair. Although it’s talked about less, hair loss affects women as well; about 40% of people who experience hair loss are women. And, because it’s generally considered more acceptable, or at least more common in men, hair loss can be especially distressing for women,causing depression and negatively affecting self-esteem.

Although full, shiny hair is viewed by many as an outward characteristic of youth and good genes, hair loss is not purely an issue of vanity. Rather, hair health can actually be a telling indicator of health status. 

Vitamins for Hair Growth

Everything your body does is fuelled by nutrition. Without enough vitamin B-12, your energy levels will suffer; bone health can be negatively affected if calcium levels are inadequate; your immune system can’t be strong without adequate selenium. Hair growth is no different and, in fact, several nutrients are absolutely critical for normal hair growth–vitamins A, C, biotin (B7), and niacin (B3), and the essential minerals iron, zinc, and iodine. Together, they provide the nutritional foundation for full, thick, shiny looking hair. If you’re short on the essential nutrients that support healthy hair, it won’t look and feel its best.

Vitamin D
Adequate vitamin D is important for preventing hair loss, especially in women. In one study, females who experienced female pattern hair loss also had low levels of vitamin D.

Vitamin A
Vitamin A deficiency accompanies a host of serious health consequences. Though rare, this deficiency also leads to dry hair, which is one of the first indications that you’re not getting enough vitamin A.

Biotin
Biotin, or vitamin B7, is one of the B-complex vitamins. The relationship between biotin and hair growth is still unclear but it is known that adequate biotin is necessary for healthy hair growth. As with vitamin A deficiency, hair loss is usually one of the first signs of a biotin deficiency. The best way to avoid a biotin deficiency is to simply get enough in your diet. Avocados, bananas, legumes, and leafy greens are some of the best biotin food sources. If you’re coming up short on your daily serving of biotin, Global Healing Center’s Biotin  supplement is plant-sourced, highly bioavailable and can help fill the gap.

Vitamin C
Vitamin C is an antioxidant, which means it helps mitigate free radical damage. Although many people associate free radical damage as some sort of internal-only process, hair follicle cells are also affected by free radical stress and it can start to show in hair strands, especially as you age. The free radical theory of ageing (FRTA) holds that a lifetime of cellular damage from free radicals is what actually causes the effects commonly referred to as aging–the diminished cell and organ function associated with advancing years.

Antioxidants like vitamin C can help reduce oxidative damage. In hair follicles, this translates to preventing unnecessary and premature greying of the hair, as well as hair loss. Fortunately, a balanced diet can supply more than enough vitamin C. Some of the best sources are citrus fruits, strawberries, bell peppers, and Brussels sprouts.

Vitamin E
Vitamin E is another antioxidant that helps fight damage from free radicals. People who suffer from hair loss generally have fewer antioxidants present in the scalp and, thus, more evidence of oxidative damage in the skin. One small study of persons affected by alopecia (a type of hair loss where the immune system attacks hair follicles) found that oral supplementation with tocotrienol, a type of vitamin E, helped reduce oxidative stress in the scalp and encourage more hair growth.

Minerals for Hair Growth

Iron
Iron deficiency is the most common nutritional deficiency in the world. It is extremely prevalent in both developing and developed countries and the causes and symptoms are many. Iron makes up part of the hemoglobin in blood cells and helps carry oxygen from the lungs to the rest of the body.

Unsurprisingly, several studies have tied iron status to hair loss. While it’s not necessary to screen all patients with alopecia for iron deficiency anemia, hair loss treatments are enhanced when poor iron status is addressed. Iron deficiency anemia is usually remedied with iron-fortified foods or iron supplements. The best iron rich foods include white beans, chocolate, and lentils.

Zinc
Zinc deficiency has a well-documented history of contributing to hair loss. One study found that patients with alopecia had significantly lower concentrations of zinc in their blood. Unfortunately, it might not be inadequate zinc intake that contributes to hair loss. Rather, it seems patients with alopecia have trouble metabolizing and using zinc. Regardless, zinc supplementation is still useful for those with a low zinc status. Even better, many foods are an excellent source of zinc. Some of the best foods for zinc include garlic, pumpkin seeds, and chickpeas.

Iodine
Thyroid disruption can cause hair loss and iodine is necessary to support thyroid hormone production. Thyroid disorders have been observed in up to 28% of people with alopecia.Without enough thyroid hormones, hair follicles stay in the “rest” phase (telogen) of the hair cycle, rather than the growing phase (anagen).

Sea vegetables like kelp, kombu, and nori seaweed provide the most consistent iodine concentrations but they’re not very popular among westerners. If you don’t find them palatable, iodine supplementation might be the solution to getting the iodine necessary to support the production of thyroid hormones.

Other Common Causes of Hair Loss

There are many causes of hair loss, some include stress, nutritional deficiencies, hormonal imbalances, genetics, and poor hair maintenance. There are even many diseases where hair loss is a primary symptom. The most common form of hair thinning is androgenetic alopecia (AGA or male/female pattern baldness) and it affects both men and women, but the other causes–telogen effluvium, alopecia areata, ringworm, scarring alopecia, and others–are not uncommon.

As a side note, hair loss isn’t the only problem that can arise from AGA. For men, androgenetic alopecia is closely associated with coronary heart disease, enlarged prostate, insulin resistance, high blood pressure, and prostate cancer. In women, androgenetic alopecia comes with an increased risk of developing polycystic ovarian syndrome (PCOS).

Abuse of the hair and poor hair maintenance can also lead to hair loss. Excessive heat can damage hair, leaving it brittle and prone to breakage. Styling and tying your hair too tight stresses the hair follicles and may lead to a type of hair loss called traction alopecia. Ponytails, braids, and even turbans are often to blame; the solution is simple–stop binding the hair so tightly.

A Holistic Approach to Hair Care

Strong, shiny-looking hair begins within. Good nutrition is key to supporting healthy hair growth and mitigating diet-related hair loss. If you have trouble getting a complete spectrum of nutrition in your diet, you may want to consider vitamin and mineral supplementation. Antioxidants are also important as evidence suggests scalp inflammation may be associated with hair loss. If you’re losing your hair, work with your trusted healthcare provider to discover the cause. There are many therapies to address thinning hair and identifying the root cause (no pun intended) is key to implementing a successful solution.
Source: GlobalHealingCenter.com

3) NATURE'S ANTY- AGERS TO LOOK AND FEEL YOUNGER
by Nicole Frehs?e

The human diet contains thousands of antioxidants—nutrients that may help do everything from preventing wrinkles to killing off cancerous cells. But while many foods from chocolate to popcorn promise these health benefits, your best bet for a long, vibrant future begins with produce. 

TOMATOES

Lycopene, an antioxidant that can combat free radicals (molecules or ions that can damage healthy cells and suppress your immune system), gets the credit for tomatoes' ability to help protect against some cancers, including lung cancer. If possible, opt for Classica tomatoes—in a study of 13 tomato varieties, Classicas ranked highest in lycopene.

KALE

This popular leafy green is a major source of vitamin K (one cup cooked contains almost 12 times your recommended daily value), which may help ward off heart disease and osteoporosis. Ask for Winterbor kale at your local farmers' market—in addition to vitamin K, this variety contains high levels of fiber, which can help lower blood pressure and cholesterol levels.

EGGPLANT

The deep-purple skin gets its rich color and anti-aging power from nasunin, a nutrient that helps fight the spread of cancerous cells by cutting off the blood supply they need to multiply. Research also suggests that nasunin may slow the development of Alzheimer's disease by preventing free radicals from damaging neurons.

RED BELL PEPPERS

This immunity-boosting superstar contains roughly 60 percent more vitamin C—which triggers the production of white blood cells that fight off germs and bacteria—than its green counterpart. It may also keep you looking young: A study in The American Journal of Clinical Nutrition found that people with diets high in vitamin C were less prone to wrinkles, possibly because the nutrient spurs the production of collagen.

BLACKBERRIES

Rutin, a potentially lifesaving flavonoid (a class of antioxidants) found in high levels in this flavorful fruit, may block an enzyme linked to the formation of blood clots, lowering the risk of heart attack or stroke, according to a 2012 study from Harvard Medical School.

BASIL

One of the herb's medicinal properties comes from the antioxidant eugenol. Recent lab studies found that this compound sparks anticarcinogenic activity in cervical cancer cells, causing them to self-destruct.

BRUSSELS SPROUTS

Our cells are naturally equipped with tumor-suppressing genes, and the sulfur compounds found in Brussels sprouts may help those genes by blocking enzymes that promote tumor growth. A 2012 study also found that these sulfur compounds could play a key role in treating rheumatoid arthritis by reducing inflammation and activating cartilage-protecting proteins. 
Source: oprah.com

4) VISIT THE NATURAL HEALTH STORE
Please visit the Health Store for organic health foods, vitamins, supplements, beauty products and more.

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PREVENTION IS BETTER THAN CURE!

Thank you for reading.

Livia
www.natural-health-and-healing.com
Brampton, Ontario, Canada

P.S. If you have a comment or suggestion, just reply to this e-mail. Your feedback is important to me.

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This newsletter is for educational purposes only. It is your right to educate yourself in health and medical knowledge, to seek helpful information and make use of it for your own benefit, and for that of your family. You are the one responsible for your health. You must educate yourself in order to make decisions in all health matters. My views and advises are not intended to be a substitute for conventional medicine, but simply a help you to make educated changes in order to help your body heal itself. If you have a medical condition or concern you should consult your physician.