October 2022

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) DISCOVER AN AYURVEDIC APPROACH TO FLURISH AND THRIVE

2) FOODS FOR ANXIETY: WHAT YOUR BODY NEEDS TO STAY CALM, CENTERED AND HAPPY

3) BLACK PEPPER: SO MUCH MORE THAN A SPICE

4) UPCOMING NO COST ONLINE EVENTS:

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1) DISCOVER AN AYURVEDIC APPROACH TO FLURISH AND THRIVE

Many of us in the Western world have been taught to idolize youth and to fear getting older. Yet, even as we age, we don’t have to live in fear that our bodies will degenerate… We can choose to rejuvenate instead. 

According to Ayurvedic wisdom from ancient India, living your truth — and speaking your truth — not only eases stress levels, it’s also vitally important for enjoying a long, healthy, and spiritually fulfilling life.

Dr. John Douillard, DC, a recognized leader in Ayurveda and natural health, teaches Ayurveda practices that can shift physical and emotional patterns to help you improve your mind-body health, find greater spiritual fulfillment, and live a longer, happier life. 

On Tuesday, October 11, John will share how this ancient approach to health can help you change lifestyle habits that lead to weak digestion, shallow breathing, and poor sleep — the major obstacles to healthy aging and living a long and enjoyable life.

You can register here for Discover an Ayurvedic Approach to Flourish & Thrive: Powerful Cleansing Techniques to Feel Relaxed, Refreshed & Rejuvenated as You Age.  

In this nourishing and empowering online event, you’ll:

* Discover how Ayurveda practices, when integrated with your life, will set you up for better health and longevity

* Learn how to shift unhealthy emotional and physical patterns that limit your potential and hinder longevity

* Experience a guided breathing exercise designed to help you feel your diaphragm and create calm, focus, and relaxation

* Discover the differences between nose breathing and mouth breathing — and why one way invigorates and the other may hurt health and wellness.

* Learn about the body’s biophotons and why they’re important not only for health, but how they help heal and connect us

* Explore the glymphatic and lymphatic systems and their activations to cleanse the body — helping to improve digestion, mood, and sleep

Ayurveda shows you how to slow down and free yourself from undesirable emotional patterns, helping you become less reactive to stressful situations and people… … so you can fulfill your life’s purpose and maintain a sense of balance and equilibrium as you age.

Join us to hear how you can introduce the ancient philosophy and practices of Ayurveda into your daily life — and experience less stress, better digestion and sleep, and healthier aging.

You can RSVP for free here

In Discover an Ayurvedic Approach to Flourish & Thrive: Powerful Cleansing Techniques to Feel Relaxed, Refreshed & Rejuvenated as You Age with Dr. John Douillard, DC…

… you’ll discover Ayurveda practices that promote physical and mental health, create greater spiritual fulfillment, and enhance longevity.

We hope you’re able to catch the event as scheduled. But if you register and miss it, you’ll receive a downloadable recording as soon as it’s available. You may register here

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VISIT THE NATURAL HEALTH STORE

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2) FOODS FOR ANXIETY: WHAT YOUR BODY NEEDS TO STAY CALM, CENTERED AND HAPPY
BY HEATHER LOUNSBURY, L.AC.

Did you know that forty million people will experience high levels of anxiety in the United States this year? Damn, that’s a lot of people. No wonder the number of people taking antianxiety medications has gone up 30 percent in the last ten years.

Do these medications really fix the underlying cause of anxiety? The answer for most is a resounding “No!” The primary symptoms are just masked for as long as you’re taking the medication. Not only is the problem still there, but the unresolved issues can make you physically ill as well.

Ask anyone who’s experienced it: Anxiety and panic attacks suck. Luckily, Traditional Chinese Medicine is great for treating and healing why you have them in the first place. Who wants to go through life on edge or fearful all the time, or afraid that you’re going to have a panic attack, causing more anxiety? Especially when there is a proven way to heal anxiety with foods that addresses the underlying cause.

 
“Chinese Medicine is great for treating and healing anxiety with foods and the reasons why you have it in the first place.”

 
Melanie, age forty-four, was of those unlucky people who had been suffering from anxiety and depression since high school. She had been taking some form of anti-anxiety medication and/or antidepressants for twenty years before she came to my clinic for treatment. Melanie said she couldn’t function or sleep without them, and whenever she tried stopping them (with her doctor’s help), the anxiety would come back. She still had a low-grade fear even with the medication, and her depression never really lifted.

Almost every time a new drug came on the market, her psychiatrist would switch her prescription. Sometimes they worked; sometimes they didn’t. She came to me because she was ready to get off the roller-coaster ride. Initially, Melanie’s fear protected her from her abusive stepfather. As an adult, anxiety and fear were controlling her life.

Fear can be a good thing. I realize I might sound crazy for saying this, but think about it: Fear gets you out of bad predicaments or helps you to avoid dangerous situations. Remember the last time you were cut off on the freeway? Your response was pretty quick, and you avoided an accident. Fear is what helped you to safety.

Unfortunately, most people I treat and know feel some level of anxiety or fear on a regular basis. They’re so used to the anxiety that they just assume it’s a part of being alive; being anxious is fundamental to who they are. All of them say they’d love to feel this way less often and less intensely, but they don’t see a way out.

What You Need to Know About Foods That Help With Anxiety

Taking care of the kidneys is crucial for optimal health and healing anxiety with food, as you’ll soon see. The kidneys are the source of yin and yang and our vital essence. If they’re at all compromised, the rest of our organs will be sickly as well.

If the kidneys are run-down, the healing process is much slower. Unfortunately, modern living is taking its toll on almost everyone’s kidneys. What weakens the kidneys? Overwork, exposure to toxins, eating too much animal protein, stress, excessive intake of alcohol, drugs and many medications, and poor sleeping habits are some of the key culprits. See what I mean? Who doesn’t experience at least one of these on a regular basis?

The kidneys and bladder are associated with the Water element and strongly related to anxiety. Water is connected to winter, its associated taste is salty, and it is thought to open to the ears, bones, and hair. Water is the most yin of the elements, and winter is the most yin time of year. It is a time of rest, reflection, meditation, looking inward, staying inside, rejuvenation, and contemplation.

A person with a strong Water element is bright, flexible, and soft without being weak. They will be smart with their time, money, energy reserves, never overdoing it or being stingy with their talents. An imbalanced Water element may manifest as having difficulty keeping to decisions or being fully committed.

“Opens to the ears” means that the kidney’s health is directly connected to your hearing. If you have hearing loss, sensitivity, deafness, or high-pitched ringing in the ears, you could have a Water imbalance of some kind. If you experience ringing in the ears, however, make sure to check that it isn’t a structural issue or damage to your eardrums.

  “In Chinese medicine, your adrenal glands are actually considered the same organs as your kidneys and the adrenal glands control anxiety.”

 
The Water element influences bones and hair as well. Weakened kidneys may show as dull, thin, or brittle hair. The aging process slowly weakens the Water element, leading to osteoporosis or arthritis in many of the elderly. When a child or young adult is afflicted with arthritis, their kidneys mostly likely have been severely damaged.

Understanding the Root of Anxiety: Functions of the Kidneys

Western Medicine
+ Filter blood and urine (separate waste products from the blood that will go out with your urine)
+ Conserve water, salts, and electrolytes
+ Regulate blood pressure

Traditional Chinese Medicine
+ Urination, reproduction, growth, supports organ function
+ Pull diaphragm down to aid in inhaling
+ Main source of yin and yang

The kidneys are in charge of producing and storing yin, yang, and source qi. This means that if your kidneys are weak and depleted of yin and/or yang, you will probably have deficiencies throughout your organs, which is a major contributing factor to anxiety.

In Chinese medicine, your adrenal glands are actually considered the same organs as your kidneys. There’s no distinction between the two, so I want to spend a little time on them.

Your adrenals are two small glands that sit on top of your kidneys and help create energy. They regulate your stress response and secrete hormones, including aldosterone.

When they’ve been overtaxed, they become fatigued, leading to the following symptoms: chronic fatigue, insomnia, being easily overwhelmed, craving salty and/or sweet foods, sensitivity to light or cold, difficulty concentrating, poor digestion, irritable bowel syndrome, frequent colds, PMS- and menopause-related problems, low blood pressure, allergies, arthritis, low libido and especially anxiety, panic attacks, and depression.

You’ll see there is some overlap with kidney symptoms. Any of these symptoms sound familiar? If so, the foods for anxiety I recommend for the kidneys should help alleviate adrenal fatigue and its symptoms as well. The modern lifestyle I mentioned earlier contributes to the weakening of your adrenals.

The purpose of the bladder is the same in both Western and Chinese functions. It collects urine from your kidneys and stores it until it is full enough to empty. This process of urination is to eliminate waste.  

“The foods I recommend for the kidneys should help alleviate adrenal fatigue and its symptoms as well, including anxiety.”

Since the kidneys play such an important role in our general health in TCM, their imbalance can manifest in dozens of ways. Patients who come to me for anxiety are always amazed when I ask if they have any of the following symptoms. It’s not because I’m a mind reader; it’s because their anxiety contributed to their ailments or vice versa.

Just as the function of the bladder is pretty simple, so are its TCM symptoms. They include any urinary issues or infections, bed-wetting, incontinence, occipital (base of the skull) headaches, and pain or temperature change along its channel, as well as the following:

+ Low back/knee pain and weakness, high-pitched tinnitus/ears ringing, hearing loss, genetic diseases, impotence, infertility, insomnia, hair loss, excessive or lack of sex appetite, premature graying and aging, arthritis, weak bones/osteoporosis, craving salt, and poor short-term memory.

+ Congenital disorders: developmental disability, slow learning, delayed development, and intellectual disability.

+ Emotional problems such as panic attacks, mental illness, phobias, anxiety, and emotional instability.

Given how the modern lifestyle negatively affects the kidneys, it makes sense that almost every person I see has some kidney symptoms.  However, the kidneys respond well to appropriate dietary shifts, which means eating the special foods for anxiety outlined below:

Recommended Foods for Anxiety

In this fast-paced world, the kidneys are constantly taking a beating. So it’s a good idea to eat the following foods that help with anxiety, whether you’re displacing any symptoms of general kidney weakness or not:

Grapes, plums, boysenberries, celery, turnips, watercress, asparagus, millet, endive, cabbage, black beans, amaranth, rye, barley, quinoa, oats, kelp, nori, chlorella, miso, tangerines, plums, cinnamon, dill seed, and chives.

Foods for Anxiety Caused by Kidney Yin Deficiency

Kidney yin deficiency can manifest in any of these symptoms: insomnia, night sweats, anxiety, dryness, and fear.

Increase your intake of the following foods for anxiety to increase the yin of your kidneys: beets, carrots, yams, chlorella, kelp, spirulina, black sesame seeds, radish, sweet potatoes, mung beans, kidney beans, black beans, soybeans, string beans, watermelon, blueberries, blackberries, and aloe vera gel.

Foods for Anxiety Caused by Kidney Yang Deficiency

Kidney yang deficiency may cause you to experience low back pain, coldness, and diarrhea, with many symptoms worse in the morning.

Dig into these foods for anxiety to increase your yang: walnuts, black beans, quinoa, ginger, cloves, cinnamon, leeks, fennel, and anise.

Foods that Cause Anxiety to Avoid or Minimize

For kidney yang deficiency: raw foods, iced drinks, and minimize fruit.

This article on foods for anxiety is excerpted with permission from Fix Your Mood With Food by Heather Lounsbury, L.Ac.

About The Author: Heather Lounsbury, L.Ac. is one of Los Angeles’ best-known acupuncturists, is the powerhouse behind the Live Natural Live Well brand, embracing a popular blog, YouTube videos, and weekly radio show. She is passionate about spreading the message of holistic living and empowering her patients to heal themselves, and has attracted broad media attention from Time, FOX News, Billboard Magazine, Business Week, ExtraTV, and VegNews, among others. Lounsbury lives in Santa Monica, California. Visit her website: livenaturallivewell.com

Learn about meditation and about Reiki for stress relief.

3) BLACK PEPPER: SO MUCH MORE THAN A SPICE
BY DR. JOSEPH MERCOLA

Black pepper can be found in nearly every kitchen. Science has discovered multiple health benefits, confirming the ancient name 'black gold.'

Pepper is so common that it's easy to take for granted. Not only does this savory and spicy seasoning add a powerful kick to your meals, but it also adds an impressive boost to your health regimen. Black pepper (Piper Nigrum L.) was originally grown in the Western Ghats, a stretch of land along the west coast of India.

The plants can be easily grown at home in a pot and by choosing when you harvest the fruit, you can get black, white, green and red peppercorns from the same plant.The global market is expanding and expected to grow from $3.9 billion in 2020 to $5.99 billion by 2028.

According to a market study by Fior Markets,the growth is driven in part by using black pepper as a natural preservative in food products and the addition to the cosmetic industry where it's used for its antibacterial and antioxidant properties.However, supply has not met demand primarily because of crop losses that resulted from climate change and sudden rains.

Black pepper has been prized since ancient times, once known as the “king of spices” and “black gold.”Pepper was so highly profitable that traders set their own prices, which led to the spice becoming a luxury item. Even today, the Dutch term “peperduur,” which means as expensive as pepper, is used to describe anything extremely expensive.

Pepper has played a role in the traditional medicines of India and China,and is a key component in Ayurvedic medicine. It is believed that pepper was first brought from India to China for medicinal purposes and went on to be used in traditional medicine in Greece and Rome.

Black Pepper or White Pepper?

There are two main pepper choices — black or white pepper. While black pepper is a mainstay in many households, white pepper is equally appealing, if not quite as widely used, at least in the U.S. Color is the most obvious distinction between the two.

Some recipes use white pepper instead of black because the appearance of the final dish is lighter. However, beyond the appearance, there are other important differences, beginning with how they are processed. As for which is better, that's a personal choice since both have great value.

White and black peppercorns are made from the fruit of the piper nigrum plant. Black peppercorns are made using unripe berries, which are then cooked and dried. The drying process gives the black peppercorn a dark appearance, wrinkled texture and pungent flavor.

White peppercorns are picked fully ripe when the fruit is red. The fruit is soaked, the outer skin is removed, and the seed is dried, which results in white peppercorns. There are subtle differences in flavor, as the black peppercorns are more pungent, and the white has an earthy flavor.

Both types of peppercorns contain similar amounts of piperine, which is the substance responsible for the pungency, heat and health benefits. Overall, white and black peppercorns contain between 6.3% and 7% of the alkaloid piperine,which has been shown to be beneficial for arthritis, even in small doses.

Diverse Health Benefits of Black Pepper

1. Antioxidant Properties — Black pepper contains powerful antioxidants and black pepper essential oil is also rich in flavonoids, proanthocyanidins and phenolics, which also have strong antioxidant activity. Piperine, which is the main active ingredient, is an anti-inflammatory and helps protect against lipid peroxidation, which may play a role in chronic diseases like cancer, liver disease, atherosclerosis and the aging process.

A comparative analysis of the antioxidant activity between black pepper and white pepper revealed that black pepper extracts were most effective. There are two commonly used pepper extracts — essential oil and oleoresins.

Pepper essential oil is commercially extracted from the berries using steam distillation, while pepper oleoresin is an extract using solvents and contains a blend of essential oil, compounds like piperine and resinous matter. An analysis of the antioxidant activity of essential oil and oleoresins shows both extracts have strong antioxidant activity.

2. Maximizes the Health Benefits of Curcumin — Black pepper has a unique ability to interact with other nutrients and increase their absorption. For example, when EGCG from green tea is administered with piperine, the absorption of EGCG increases.

When piperine is administered with curcumin, it can raise the bioavailability of curcumin by up to 2,000%. The health benefits of curcumin include pain reduction, improving cognitive function and mood in older adults and a beneficial effect on irritable bowel syndrome symptoms.

3. Cardioprotective Properties — Cardiovascular diseases continue to be among the leading causes of death.A systematic review in December 2020 found black pepper and piperine have protective effects on cardiovascular diseases.

Key findings included regulation of lipid metabolism, inflammation and oxidation status, all of which affect heart health. Piperine specifically targeted processes associated with atherosclerosis. Other beneficial effects included attenuating high blood pressure, heart injury and fibrosis. Piperine could prevent lipid peroxidation and prevent inflammatory cells from adhering to the endothelial monolayer and has an antithrombosis effect.

Additionally, one 2022 review summarized the cardioprotective benefits of black pepper against the chemotherapeutic drug-induced cardiotoxicity that occurs with the administration of chemotherapeutic drugs in those with cancer.

4. Immunomodulatory and Anticancer Activities — Piperine is packed with flavonoids, carotenes, vitamins and antioxidants that have shown a beneficial effect in the prevention of cancer. Lab studies have found that black pepper has an immunomodulatory effect, and it augments the production of nitric oxide while enhancing the cytotoxic activity of natural killer cells.

These findings suggest that black pepper plays a role in anti-tumor activities and may potentially be used to help regulate inflammatory responses and prevent carcinogenesis. Piperine also has antimutagenic and cancer-preventive effects in lab studies and animal research.

5. Neuroprotective Properties — Animal studies have found that piperine may be beneficial for cognitive function. Black pepper extract significantly improved the memory in rats with Alzheimer's-like disease,reduced damage from cerebral ischemic injury and had a protective effect on Parkinson-like disease.

6. Aids in Digestion — Black pepper is believed to improve digestion by stimulating the production of hydrochloric acid in the stomach. A lack of hydrochloric acid can lead to heartburn or indigestion. Piperine also stimulates digestive enzymes in the pancreas which enhances digestion and reduces food transit time. Black pepper is also a potential prebiotic as it modulates fecal bacteria communities.

7. Weight Management — Piperine has displayed several pharmacological effects, including anti-obesity properties in lab and animal models.Lab models have demonstrated that black pepper extract and piperine could strongly inhibit adipogenic activity and piperine plays a role in regulating genes associated with fat metabolism.

When a nutritional supplement containing black pepper was tested, it burned as many calories as would a 20-minute walk. A small study with 16 healthy individuals showed a black pepper-based beverage could modulate the appetite by lowering their feelings of hunger and increasing satiety.

8. Promotes Healthy Skin — According to Stylecraze, black pepper can be used on your skin and hair. They recommend mixing a teaspoon of black pepper with equal amounts of honey or turmeric. Water can be added to make a smoother consistency and then apply it as a mask to your face twice a day.

A teaspoon of crushed pepper and a bowl of curd can be used to help treat dandruff. Leave it on the scalp for about 30 minutes and wash it off with water without shampoo. Combining a teaspoon of lemon and ground black pepper seeds can help revitalize the hair and leave it shiny, according to Stylecraze. Leave it on for 10 to 15 minutes and rinse it off with cold water.

Adding powdered black pepper with equal amounts of honey may help strengthen the hair roots. Clinical trials have also tested black pepper in the treatment of vitiligo, a disease in which the skin loses its pigment.

Black pepper has been used in ayurvedic medicine for vitiligo and a paper published in 2018 demonstrated that combining topical piperine with narrow-band ultraviolet B light had better results than just the ultraviolet light alone in treating vitiligo.

9. Antimicrobial Properties — Plants have been used in traditional medicine for centuries, and black pepper is known for its anti-inflammatory, antiviral and antipyretic properties. One lab study in 2020 demonstrated that an aqueous seed extract of black pepper had significant antiviral, antibacterial and antifungal activity.

A molecular docking study demonstrated that piperine may be effective against Ebola and Dengue, both RNA viruses that are endemic in tropical areas. As you might expect, black pepper was also tested against SARS-CoV-2, the virus that causes COVID-19. The study suggested that piperine was a potential inhibitor at the RNA binding site and could be a candidate to inhibit viral proliferation.

10. Hepatoprotective Properties — The pharmacological actions of piperine include liver protection against damage induced by tertiary butyl hydroperoxide and the chemical carbon tetrachloride by reducing lipid peroxidation. Black pepper extract can also stimulate liver regeneration and one animal study showed black pepper essential oil improved liver health after chemical injury.

The prevalence of liver fibrosis in the general population can reach up to 25.7% and can lead to significant liver disease. One animal study demonstrated that supplementation with piperine in rats fed a high-carbohydrate, high-fat diet could reduce liver fibrosis, improve cardiac and hepatic inflammatory cell infiltration and improve liver function.

11. Blood Sugar Control — Up to 11.3% of the U.S. population have diabetes and 38% have prediabetes. The consequences of diabetes are significant, leading to heart disease, stroke and kidney disease. Adding black pepper routinely to your diet may help improve blood sugar metabolism.

One eight-week study of 86 overweight individuals found those who consumed a combination of piperine and other bioactive food ingredients had a significant decrease in insulin resistance. This suggested that the ingredients, which included EGCG, capsaicin and L-Carnitine, “might be useful for the treatment of obesity-related inflammatory metabolic dysfunctions.”

Grind Peppercorns Fresh for Best Results

For the best results, choose to use whole peppercorns and grind them fresh as you need them. Dried whole peppercorns can stay fresh for three to four years when they're stored in a cool, dark place away from direct sunlight or heat.

However, once peppercorns are ground, they gradually lose some flavor and potency. Additionally, purchasing ground pepper increases the risk that the product is adulterated with something other than black pepper. Peppercorns are versatile, so you can grind them to a coarseness you enjoy or crush them to pepper coat your beef before cooking.

4) UPCOMING NO COST ONLINE EVENTS: CHECK OUT THE LATEST , EXCITING OFFERINGS

I am excited to invite you to check out the following online events:

You can sign up even when the event is over or you are not able to attend. You will get access to the recording.

 Rediscover the Generosity, Generativity & Awe of the Winter Solstice Through Long-Lost Celtic & Christian Rituals . On Tuesday, October 18, with Alexander John Shaia, PhD, ritualist and teacher of mystical spirituality, you’ll explore where Celtic and Christian rituals have converged throughout time to create our most beloved Christmas traditions — and learn long-lost practices for reconnecting with the Earth and the sanctity of the holiday season. 

Discover an Ayurvedic Approach to Flourish & Thrive: Powerful Cleansing Techniques to Feel Relaxed, Refreshed & Rejuvenated as You Age. On Tuesday, October 11, John will share how this ancient approach to health can help you change lifestyle habits that lead to weak digestion, shallow breathing, and poor sleep — the major obstacles to healthy aging and living a long and enjoyable life.

The Next-Level Science of Sound Healing With John Stuart Reid: Discover How to Heal Yourself & Evolve Your Consciousness Through the Power of Frequency Medicine & Cymatics.

On Tuesday, October 4, with acoustics scientist John Stuart Reid, you’ll explore the healing power of light frequencies, taking a deep dive into the relationship between sound, light, water, and electricity — to reveal how their shared synergy generates the very electricity that gives us all life.

The Kinēsa™ Process — Move Into Your Freedom: Experience the Healing Power of a New Synthesis of Feldenkrais®-Inspired Somatic Movement, Ancient Wisdom & Modern Science: Lavinia will guide you through an introduction to this life-changing work — and give you a taste of the benefits that are possible by guiding you through a seated Kinēsa movement practice that uses Attention to transform painful Sensations and Emotions into freedom, flexibility, and relief. 

 Boost Your Frequency & Multisensory Powers: Generate Positive Perceptions For Profound Healing, Abundance & Intuitive Insights. Get started raising your vibration with Marie on Thursday, October 6, where you’ll learn secrets for generating positive perceptions that energetically activate the outcomes you desire for yourself and others. 

The Hidden Key to Receiving Accurate Higher Guidance & Clear Intuition: Open the Lesser-Known Alta Major Chakra to Enhance Your Health & Improve Your Life

Activate Your Body’s Miraculous Healing Abilities Using the Language of Energy

Beyond Trauma to Healing & Happiness: Thrive in Life by Removing the Roadblocks That Impede Your Post-Traumatic Growth

Discover the Science Behind Your Heart’s Intelligence: Experience a Heart Coherence Practice to Shift from Stress & Negativity to Calm & Wellbeing. 

Supercharge Your Chakra Practice: How to Heal Your Energy Centers & Unleash the Full Power of Your Life Force.

For more information and to check out other upcoming courses and events go here. New programs are added frequently.

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PREVENTION IS BETTER THAN CURE!

Thank you for reading.

Livia
www.natural-health-and-healing.com

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.