|Natural Alternatives for Your Total Health
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“The natural healing force within each one of us is the greatest force in getting well.” ~Hippocrates
IN THIS ISSUE:
1) HOW MEDITATION EXTENDS YOUR LIFESPAN
2) THE ANTI-INFLAMMATORY DIET
3) HOW TO CONTROL
OILY SKIN: TIPS AND NATURAL REMEDIES
4) UPCOMING NO COST ONLINE EVENTS
How to Grow Your Own Herbal Medicine:
Clearing Other People’s Energy & Setting Healthy Boundaries:
The Shamanism Global Summit
1) HOW MEDITATION EXTENDS YOUR LIFESPAN
by Matt Caron
In the Bhagavad Gita, it’s said anyone can live to 200 years. Seems impossible without some kind of crazy medical intervention, but modern technological breakthroughs aren’t necessary. According to Hindus, the key to a long life isn’t in genetics or in medical augmentation, but in the breath.
In yoga, the breath is everything. Control of the breath is said to yield
powerful and beneficial results, the goal of which is to bring enlightenment and spiritual awareness. But the indirect benefit is an increased lifespan. How?
By slowing the breath down.
Ancient sages noticed that a rapid, shallow breath caused restlessness; conversely, a slow breath led to a calm state of mind. Conclusion? Breath and consciousness are intimately connected. In many ways, to control one is to control the other.
This, they concluded, was the key to enlightenment. By controlling the breath, we can induce deeper and deeper states of consciousness, thereby eventually reaching supernatural realms. Powerful stuff, right? This eventually developed into a yogic science known as pranayama. Prana is literally defined in Sanskrit as “life force” which runs throughout the body and spine. ‘Ayama’ means control. Pranayama, then, means life force control, and this is accomplished through unique
Interestingly, Indian sages noticed that the slow breathing rates created by pranayama and meditation also increased lifespan. By observing animals, they rightly concluded that the slowest breathing vertebrates lived the longest. For instance, the tortoise is one of the longest living animals on our planet. Unconfirmed reports talk of the tortoise living for as many as 400 years, and it’s not unusual to find a 182-year-old tortoise like Jonathan.
All this makes sense, right? After all, you’re literally slowing down your entire body. And combined over a lifetime, lots of meditation will yield powerful results, significantly slowing the aging process.
So how do you control the breath effectively? There are many techniques, but I suppose one of the most popular ones would be the alternate nostril breath in combination with a mala to count
the number performed. Try practicing in the morning or the evening, and see what this technique can do for you!
Learn more about meditation for health
2) THE ANTI-INFLAMMATORY DIET
by Cathy Wong, ND
The anti-inflammatory diet is an eating plan designed to prevent or reduce low-grade chronic inflammation, a key risk factor in a host of health problems and several major diseases. The typical anti-inflammatory diet emphasizes fruits, vegetables, lean protein, nuts, seeds, and healthy fats.
Often resulting from lifestyle factors like stress and a lack of exercise, chronic inflammation results when the immune system releases chemicals meant to combat injury and bacterial and virus
infections, even when there are no foreign invaders to fight off.
Since our food choices influence the level of inflammation in our bodies, the anti-inflammatory diet is thought to curb chronic inflammation and help prevent or treat the following conditions: allergies, Alzheimer's disease, arthritis, asthma, cancer, depression, diabetes, gout, heart disease, inflammatory bowel disease (such as ulcerative colitis and Crohn's disease), irritable bowel syndrome (IBS), and stroke.
Foods to Eat on the Anti-Inflammatory Diet
Research suggests that people with a high intake of vegetables, fruits, nuts, seeds, healthy oils, and fish may have a reduced risk for inflammation-related diseases. In addition, substances found in some foods (especially antioxidants and omega-3 fatty acids) appear to possess anti-inflammatory effects.
Foods high in antioxidants include:
Berries (such as
blueberries, raspberries, and blackberries),
Dark green leafy vegetables (such as kale, spinach, and collard greens),
Nuts (such as walnuts, almonds, pecans, and hazelnuts),
Beans (such as red beans, pinto beans, and black beans),
Whole grains (such as oats and brown rice)
Dark chocolate (at least 70 percent cocoa)
Foods high in omega-3 fatty acids include:
Oily fish (such as salmon, herring, mackerel, sardines, and anchovies),
Omega-3-fortified foods (including eggs and milk)
There's also some evidence that certain culinary herbs and spices, such as ginger, turmeric, and garlic, can help alleviate inflammation.
Foods to Avoid
Omega-6 fatty acids (a type of essential fatty acid found in a wide range of foods) are known to increase the body's production of inflammatory chemicals.
Since omega-6 fatty acids help maintain bone health, regulate metabolism and promote brain function, you shouldn't cut them out of your diet altogether. However, it's important to balance your intake of omega-6 fatty acids with your intake of omega-3 fatty acids in order to keep inflammation in check.
Foods high in omega-6 fatty acids include:
Dairy products (such as milk, cheese, butter, and ice cream),
Vegetable oils (such as corn, safflower, soybean, peanut and cottonseed oil)
Instead of vegetable oils, opt for oils like olive oil and avocado oil.
Additionally, studies show that a high intake of high-glycemic index foods like sugar and refined grains, such as those found in white bread and many processed foods, may rev up inflammation. Avoid sugary drinks, refined carbohydrates, desserts, and processed snack foods.
The Benefits of an Anti-Inflammatory Diet
More and more research suggests that an anti-inflammatory diet may play a key role in scores of health conditions. A study published in the British Journal of Nutrition in 2017, for instance, assessed the association between dietary inflammation (measured by a dietary inflammatory index) and atherosclerosis (the buildup of plaque in the arteries) in women over the age of 70. Researchers found that dietary inflammatory index scores were associated with subclinical atherosclerosis and heart-disease-related death.
Adhering to an anti-inflammatory diet may help reduce levels of certain inflammatory markers (such as a substance called C-reactive protein) in people with type 2 diabetes, according to a study published in Endocrine in 2016. For the study, people with newly diagnosed type 2 diabetes followed the Mediterranean diet or a low-fat diet. After one year, C-reactive protein levels fell by 37 percent in people on the Mediterranean diet, but
remained unchanged in those on the low-fat diet.
Breakfast foods: breakfast smoothie, chia bowl, oatmeal.
Lunch: salad with quinoa and vegetables, soup, grilled salmon.
Snacks: fresh blueberry fruit salad, apples and nut butter, walnuts, chia seed pudding, guacamole.
Beverages: ginger turmeric tea, golden milk, green juice, green smoothie, herbal tea, turmeric tea, green tea.
Tips on Following an Anti-Inflammatory Diet
~Eat five to nine servings of antioxidant-rich fruits and vegetables each day.
~ Limit your intake of foods high in omega-6 fatty acids while increasing your consumption of foods rich in omega-3 fatty acids (such as flaxseed, walnuts, and oily fish like salmon, tuna, mackerel and herring).
~ Replace red meat with healthier protein sources, such as lean poultry, fish, soy, beans and lentils.
~ Swap out margarine
and vegetable oils for the healthier fats found in olive oil, nuts, and seeds.
~ Instead of choosing refined grains, opt for fiber-rich whole grains like oats, quinoa, brown rice, breads, and pastas that list a whole grain as the first ingredient.
~ Rather than seasoning your meals with salt, enhance flavor with anti-inflammatory herbs like garlic, ginger, and turmeric.
3) HOW TO CONTROL OILY SKIN: TIPS AND NATURAL REMEDIES
Managing oily skin takes extra effort, but it’s possible. Aim to manage excess sebum instead of trying to dry it out. Start with a cleansing oil to dissolve sebum, dirt, and makeup. Wash it away with an oil-free face wash that doesn’t have fragrance. Apply a face mask to soak up extra sebum, and finish with a moisturizer to avoid dryness. Honey, green tea, papaya, and clay are ideal natural ingredients for oily skin.
Living with oily skin can be a slippery slope. Using a face wash can feel totally pointless, while makeup only makes things worse. And who would want to re-apply mattifying powder every hour? To top it off, oily skin is the perfect breeding ground for acne, something no one ever wants to deal with.
Needless to say, oily skin needs special attention, and the wrong ingredients or habits will just bring on the grease. So the goal should be to control excess sebum, not get rid of it. Drying out your skin will actually encourage sebaceous glands to make more oil. Talk about a catch-22! And to balance things out and get a handle on overactive sebaceous glands here’s a few things you could do.
1. Wipe Your Face With A Cleansing Oil
A cleansing oil might seem like the last thing you need but it’s a game changer. It breaks down sebum, dirt, and makeup while adding moisture. It’s no wonder that it’s a staple in Korean skincare and is
starting to pop up around the United States. A good option is sea buckthorn berry oil, a remedy proven to control excess sebum. You could also try jojoba oil which is believed to mimic sebum on the skin to “trick” sebaceous glands into producing less sebum and help keep oil levels balanced. That said, it’s important to note that there’s no scientific research to support this theory so you’d have to give it a go to see if your skin truly responds well to it.
2. Limit Washing Your Face To Twice A Day
Oily skin might make you want to scrub your skin clean several times a day. But it’s important to limit washing your face to twice a day and after sweating. Overdoing it will just strip away natural oils and some sebum is needed for healthy, supple skin.
Be sure to cleanse your skin after using a cleansing oil to get rid of any excess oil and gunk. Try and avoid products with salicylic acid or benzoyl peroxide. Although these
ingredients fight acne, they’re also quite drying. Consider using them in spot treatments instead. This way, you can avoid exposing healthy skin to their harsh effects.
3. Use A Face Mask 2–3 Times A Week
Since oily skin is more prone to breakouts and acne, treating your skin to a face mask 2–3 times a week will unclog pores and remove trapped oil and dirt. Besides, it’s a relaxing, easy way to give your skin a pick-me-up. Better yet, a mask with oil-absorbing ingredients will handle excess sebum. Additionally, look for face masks that feature hyaluronic acid or alpha hydroxy acid (AHA) for extra oil-banishing properties. Here are a two popular oil-busting face mask ingredients if you’re planning on doing things yourself.
Papaya: This will give you a natural glow. A 2014 study in the Indian Journal of Pharmaceutical Science found that papaya combats both oil and bacteria. It’ll also reduce melanin, the natural pigment behind
hyperpigmentation, but won’t leave your skin dry. Simply mash up fresh fruit and use as a mask or cleanser.
Clay: Clay is amazing for absorbing extra oil. Many commercial products have it, but save your cash and buy cosmetic clay powder from the health store. Mix it with papaya for an instant oil-absorbing mask. However, wear it only for 15 minutes and don’t let it dry out completely.
Egg whites and lemon: A folk remedy for oily skin, lemon and egg whites are believed to tighten pores. To give them a go, combine 1 egg white with 1 teaspoon freshly-squeezed lemon juice and use it as a mask. You could add a cup of mashed strawberries to the mix for a dose of vitamin C. If you’ve got a lemon allergy or sensitive skin, it might be a good idea to skip this remedy.
Always do a patch test when using a new face mask. Just apply a small amount to your neck, back of the ear, or inner wrist. Wait a few hours and look for any irritation.
4. Don’t Forget To Moisturize
Even oily skin needs to stay hydrated. Otherwise, dryness will make your sebaceous glands work even harder. Use a water-based moisturizer with zero fragrance. Doing so will keep your pores from being burdened with more oil.
5. Add Honey To Your Skincare Routine
Honey is a rare “one size fits all” remedy. It reduces oil, hydrates the skin, and kills acne-causing bacteria like Propionibacterium acnes and Staphylococcus epidermidis. Add it to your face masks, use it as a spot treatment, or slather some on every other day for a few minutes before washing it off.
6. Use A Green Tea Toner
Toners help tighten your pores and remove oil. And while you can find several different brands of toners out there, we suggest opting for green tea or a product that contains it as an ingredient. This is because the polyphenols (antioxidants) in it control inflammation, sebum, and
bacteria, making it an excellent choice for angry, oily skin. All you have to do is steep green tea leaves in warm water, pour the tea into a spray bottle, and spritz the solution on your face regularly or after cleansing.
7. Keep Blotting Paper Handy
Anyone with oily skin would know the pain of trying to deal with excessively greasy skin that makes it seem like we’re perpetually sweating. And since constantly powdering your face will only give it a cakey pallor, it might be best to carry blotting paper with you. While these thin, small papers can’t prevent the oil from being produced in the first place, they do a good job at minimizing the shiny, greasiness that oily skin brings with it, especially on a hot summer’s day. So you can blot away at the oiliness whenever you’d like to. The best part? They’re inexpensive and easily available.
8. Exfoliate With Oatmeal Or Ground Almonds Every Week
This is an important
skin care practice to remove dead skin cells, oil, and gunk. And regular exfoliation will prevent sebum in skin cells from getting clogged and breaking out. Natural ingredients like oatmeal and ground almonds will exfoliate your skin without drying it out too much (which we all know will trigger more oil production). Combine either of the two with honey and gently scrub your skin before washing it off. Avoid exfoliating more than 2 times in a week.
9. Eat Clean
Although there isn’t enough research to fully understand the benefits of a clean diet on skin, traditional medicine holds that oily skin is worsened by consuming a diet high in greasy fast food. Besides, switching to dark, leafy vegetables as well as fruits, nuts, and whole grains can give your skin the nutrition it needs to stay healthy and
4) UPCOMING ONLINE EVENTS F.REE TO SIGN UP
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How to See the World Through Sacred Eyes: Discovering the Heart of Shamanic Perception.
How to Grow Your Own Herbal Medicine: Discover Botanical Remedies, Forest Therapy & Ancient Secrets for Accessing the Healing Power of the Natural World
Clearing Other People’s Energy & Setting Healthy Boundaries: Daily Energy Practices for Empaths to Stay Centered, Calm & in Their Power.
You can sign up even when the event is over or you are not able to attend. You will get access to the recording.
To check out the latest online events please go here
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