Tropical Health

6 Ways to Use Apple Cider Vinegar for a Beautiful Home and Garden

By Susan Patterson

Apple cider vinegar is the perfect non-toxic alternative for your home and garden. In fact, it’s suitable for even the toughest cleaning and gardening tasks thanks to the acetic acid in the vinegar. And, because of apple cider vinegar’s antibacterial and antifungal properties, it also makes an effective disinfectant that prevents molds and bacteria from flourishing. Here are six ways to use ACV in your home and garden.

Ant Repellant Spray with Apple Cider Vinegar

Ants communicate by using sounds, touch, and pheromones, and can perceive smells with their antennae. If a forager ant finds food, it will mark a trail leading back to the colony. Soon the other ants will follow to the source of the food. Each time the trail is traveled, the smell is intensified. Apple cider vinegar disrupts their scent trails, making it harder for them to find the food source.

Ingredients:

  • 2 cups apple cider vinegar
  • 3 tbsp dish soap
  • 2 tbsp baking soda

Supplies:

  • Large spray bottle
  • Large bowl or bucket for mixing, do not try to mix this in the spray bottle!

Instructions:

  1. Gather the ingredients and the spray bottle.
  2. Measure the apple cider vinegar and the dish soap.
  3. Pour both ingredients into the large bowl or bucket.
  4. Add the baking soda very slowly. It will foam up a lot, so be patient.
  5. After it has stopped foaming, fill the spray bottle with the mix using a funnel.
  6. Now fill the bottle to the top with water.
  7. Mix well before each use.
  8. Spray the problem area with ants really well. This mix will not harm your outside plants if you have an ant problem there as well.
  9. Use as often as needed.

This project takes about 10 to 15 minutes to make.

ACV Drain Cleaner

Some drain cleaners contain an extremely dangerous chemical (sodium hydroxide) that can be harmful to your health if swallowed, inhaled, or come in contact with your skin and eyes. The New York Times health guide notes that some symptoms may cause severe reactions that include:  

  • Abdominal pain
  • Breathing difficulty (due to throat swelling)
  • Collapse
  • Loss of vision if the poison touched the eyes
  • Mouth pain (severe)
  • Throat pain (severe)
  • Severe burns
  • Vomiting

Instead, use a non-toxic solution to clear and deodorize partially clogged drains made with apple cider vinegar, baking soda and cup salt. Simply mix together 1/2 cup of salt and 1/2 cup of baking soda and pour into the clogged drain. Next, pour 1/2 cup of ACV down the drain. After two to three hours simply flush the drain with water.

Permanent weed killer with apple cider vinegar

Weeds sprouting through driveways and walkways can drive you to distraction. Nothing ruins curb appeal more than weeds. Apple cider vinegar is an effective weed killer, but when mixed with salt — kills them permanently! Unlike commercial weed killers, ACV is eco-friendly and won’t harm people, pets or the environment.

The acetic acid in the vinegar will draw out the water in the weeds, making them dry up. The salt will prevent the weeds from absorbing water, eventually killing them. The dish soap acts like a surfactant, helping the solution adhere to the weeds better. Here’s what you’ll need:

Ingredients:

  • 4 cups apple cider vinegar
  • 1/2 cup of salt
  • 1 tsp liquid dish soap

Supplies:

  • Large spray bottle
  • Large bowl or bucket for mixing
  • Wooden spoon
  • Funnel

Instructions:

  1. Measure the apple cider vinegar and salt in a large bowl or bucket.
  2. Mix ingredients together with the wooden spoon until salt completely dissolves.
  3. Add the dish soap to the mixture and stir to combine.
  4. Fill the spray bottle with the weed killer, using a funnel.
  5. Soak the weeds with the solution on a dry, sunny day. Coat all surfaces well with the spray.

Any plants soaked with the ACV weed killer will die within several days. They won’t return, and nothing else will ever grow in their place. So, make sure you only use this where you want nothing to grow like sidewalks, walkways, driveway and patio stones.

Keep animals out of your garden with apple cider vinegar

Animals love the garden. Whether they’re using it as a feeding ground or a litter box, apple cider vinegar will keep them out. Rabbits, cats, raccoons, moles, rodents, and deer hate the smell of vinegar. Just soak a few rags in apple cider vinegar and place them around the garden or any areas that attract unwanted animals. Apple cider vinegar will keep them at bay without causing any harm. Simple re-soak the rags occasionally, as needed, to keep animals from entering the garden.

Kill mold fast with apple cider vinegar and baking soda

Mold exposure can cause a number of health concerns. But the problem is, you could be suffering and not even realize your symptoms are due to mold. Symptoms may  range from runny noses, headaches and rashes to fatigue, depression and memory loss. Serious exposure could cause respiratory or neurological problems. Therefore, it’s important to remove mold in your home when you find it. One area that seems to attract a lot of mold is window sills, particularly tracking. Apple cider vinegar and baking soda are a quick way to zap mold fast.

Simply pour baking soda over moldy window tracking. Then pour apple cider vinegar over the baking soda. Let it sit and soak in. Use a paper towel to wipe up the mess. Make sure to wear gloves and a mask to prevent breathing in mold spores.

Homemade glass cleaner with apple cider vinegar

Some brands of glass cleaners contain nerve-damaging butyl cellosolve according to Organic Consumer Association. Others may contain ammonia, which can irritate airways and will release toxic chloramine gases if accidentally mixed with chlorine-containing cleaners. ACV is a wonderful and safe alternative for cleaning glass, here’s what you’ll need:

Ingredients

  • 1/4 cup apple cider vinegar
  • 1/4 cup isopropyl (rubbing) alcohol
  • 1 tbsp cornstarch (the cornstarch reduces streaking)
  • 2 cups water
  • 10 drops orange, lemon or lavender essential oil

Supplies:

  • Large spray bottle (reuse an old one, or head to the dollar store)

Instructions

  1. Combine all ingredients in the spray bottle.
  2. Shake well to mix, and each time prior to use.
  3. Spray onto the glass surface and wipe clean. Make sure to label your bottle.

If you’ve never used ACV in your home or garden, now’s your chance. Along with ACV, keep a few basic ingredients on hand like baking soda, cornstarch, and salt to refill your bottles. Once you try these low cost, non-toxic and environmentally friendly solutions you’ll never go back to using commercial cleaning and gardening products again.

 

 

8 Health Benefits of Black Pepper (And How to Get More of It)

By Susan Patterson

Black pepper is hot and pungent, and — not surprisingly — one of the most widely used spices in the world. But did you know that besides enhancing the flavor of your food, black pepper also has a host of health benefits? In fact, it’s used widely in Ayurvedic medicine, one of the world’s oldest medical systems. So, if you’re looking for a spice that not only zings your taste buds, but also supports the respiratory system, digestion and helps you lose weight, then black pepper is the spice for you.

Help absorb nutrients (and polyphenols like curcumin)

If you’re looking to get more out of your vitamins, take them with a little black pepper. That’s because black pepper increases the absorption of various nutrients such as selenium, vitamin B, vitamin C, coenzyme Q10 and beta-carotene. It also increases the bioavailability of herbal drugs such as resveratrol and turmeric.

Turmeric, which has quickly become a wonder spice, is known for its inflammation fighting properties thanks to curcumin (the active compound in turmeric). But, unfortunately, curcumin is poorly absorbed into the bloodstream.

A study from India found that two grams of curcumin alone were undetectable or very low in the blood stream. But when taken with pepper, curcumins bioavailability skyrocketed by 2000 percent. Essentially, our liver likes to rid itself of foreign substances by making them water soluble so they can be more easily excreted. But, black pepper molecules prevent that process.

You don’t need a lot of pepper to increase absorption, just a 1/4 teaspoon in food. Or if you prefer, simply swallow a few whole peppercorns when taking a curcumin supplement to enhance absorption.  

May treat vitiligo

If you’ve never heard of vitiligo, it’s a skin pigmentation disorder that afflicts an estimated 100 million people worldwide. Even Michael Jackson was reportedly afflicted with it. It’s characterized by white patches on the skin, resulting from the loss of pigment. Although it’s not life threatening or contagious, it’s often misrepresented as a condition that is infectious, which tends to create emotional pain for those who suffer from it. But there’s good news ahead. According to the Dermatology Research Division,  piperine, an extract of black pepper, has been found to be an effective treatment for vitiligo.

Animal studies found that piperine and two of its counterparts – tetrahydropiperine and a cyclohexyl derivative — produced light, even pigmentation when applied to the skin of poorly pigmented mice. When combined with UV radiation, the skin became significantly darker and showed none of the patchiness caused by UV treatment alone. Furthermore, skin pre-treated with a piperine compound required fewer UV exposures. And that’s good news because it lowers the risk of cancer. UV alone takes much longer for the pigmentation spots to fade.

Talk to your health care provider or dermatologist about using piperine extract in an herbal formulation to treat vitiligo.

Improves digestion

A little sprinkle of pepper in your food may improve digestion. Black pepper can help your gut health by stimulating the secretion of hydrochloric acid. Let’s say you eat black pepper in spaghetti sauce, it sends a signal to your stomach to increase hydrochloric acid secretion. These acidic secretions help break down food. The result is speedier digestion. Through improved digestion, black pepper helps relieve bloating, flatulence and constipation.

So, go ahead and add black pepper to foods that may cause digestive upset, such as acidic foods (tomato sauce), dishes made with dairy (cream soups and lasagna), fatty foods and fried foods.

Promotes glowing skin

You may never have considered using black pepper on your face, but it has remarkable antibacterial and antioxidant properties that help promote clear, healthy skin. The texture of the pepper works well as an exfoliant and helps banish blackheads by opening pores and allowing for a deeper clean.

Just mix half a teaspoon ground pepper with one teaspoon of yogurt. Apply to the skin and gently rub in circular movements. Wash and pat dry.  

Relieves congestion

Pepper works as a natural decongestant. It can help clear a stuffy nose and congestion by loosening phlegm.

Just drink a glass of lukewarm water mixed with a half tablespoon of black ground pepper, two or three times a day to clear the respiratory system. You can also use steam inhalation to clear your congestion. Add black pepper and eucalyptus oil to hot water. Then, simply breathe in to decongest.

May help you lose weight

Black pepper, known for stimulating the appetite, may also play a role in weight loss. It seems that piperine possesses potential fat reducing effects, without changing appetite.  A study published in the Indian Journal of Pharmacology found that supplementing piperine with a high-fat diet significantly reduced body weight. Meanwhile, another study published in the journal Eurekalert by the American Chemical Society further explained the beneficial fat-fighting effects of black pepper.

The research again points towards piperine — the pungent-tasting substance that gives black pepper its characteristic taste — suggesting that it blocks the formation of new fat cells. Lab studies and computer models found that piperine interferes with the activity of genes that control the formation of new fat cells. By doing so, researchers found that piperine also set off a metabolic chain reaction that may help keep fat at bay in other ways as well.

Relieves flatulence

We all do it, right? But if you’re a little more prone to gas, spice your food with black pepper instead of chili powder or peppers. To cure gas, mix a quarter teaspoon each of black pepper and cumin powder in a glass of buttermilk.

Soothes a wet cough

Soothe your wet cough with a cup of black pepper tea with honey. This old-fashioned remedy has roots in New England folk medicine and traditional Chinese medicine. The black pepper stimulates circulation and mucus flow.

Add one teaspoon of freshly ground black pepper and two tablespoons of honey in a cup. Fill with boiling water and steep for 15 minutes. Strain in a fine mesh strainer and drink. Alternatively, sprinkle black pepper on a lemon wedge. Suck on the lemon wedge for quick relief.

We all have black pepper in our cupboards — it’s a spice staple. So, don’t forget to use it the next time you’re feeling congested or have an upset stomach. In fact, go ahead and give that shaker a few more generous shakes.

-Susan Patterson

A Step-By-Step Guide To Developing An Oil Pulling Habit

By Susan Patterson

Two months ago, I started oil pulling consistently. I’d been meaning to develop an oil pulling habit for years, having heard about the many health benefits it provides, but for some reason kept putting it off. We’ve all been there – our good intentions inevitably get swallowed by the everyday necessities of life, and those positive health steps we plan to take gradually get swept under the metaphorical rug.

So, one morning I was scrolling through Pinterest, and I saw yet another image singing the praises of oil pulling to the world. That was the tipping point: I had 5 minutes on my hands, so I quickly researched how much oil I should use and for how long, and took that small but significant dental leap.

And with that small step, I’ve ingrained oil pulling firmly into my daily routine. Every morning, I get up, make breakfast, wait 15-20 minutes, then plunk a globule of coconut oil in my mouth and get swishing. After completing the routine, I was another 5 minutes, brush my teeth, and my oral health is infinitely better than it was the day before. Easy as that.

In this post, I’ll quickly explore some of the key reasons why oil pulling is the bee’s knees. Then I’ll provide an easy step-by-step guide to developing your own healthy oil pulling habit.

What are the health benefits of oil pulling?

There’s a lot of hearsay surrounding the act of oil pulling, with one health claim seemingly more grandiose than the next. And while many of these rumors are simply untrue, there’s actually a solid collection of scientific evidence to confirm some of the more important health benefits associated with oil pulling.

Firstly, there’s abrasion to think about. Every time you brush your teeth, those harsh plastic bristles are not only scraping away the plaque and other nasties – they’re also scraping away at the teeth themselves. Your teeth can only regenerate their protective enamel coating at a certain rate, and those who brush 2 to 3 times per day (as recommended by most dentists!) run the risk of eroding their tooth enamel over time. This means that bacterial infection is more likely to develop, as the parasitic microorganisms living in your mouth can access the inner part of the tooth much easier.

This is particularly the case when using regular toothpaste and eating a diet rich in acidic foods, which can soften the protective coating around the tooth and weaken it prior to brushing.

The beauty of oil pulling is that it mechanically removes plaque and bacterial buildups from the mouth without any of the harsh abrasion experienced from tooth brushing. The bacteria which can cause bad breath and tooth decay have membranes that are fat soluble, meaning that a good long swish with some high-quality oil can weaken their molecular structure and prevent their buildup.

Another great benefit of oil pulling is that it acts on areas of your mouth and teeth that brushing can’t get to. Often, only a thorough (and painful!) cleaning at the dentist is enough to remove plaque buildup in the nether regions of your oral cavity. By swishing oil around in your mouth on a regular basis, however, you’re cleaning out those hard to reach spots without all the pain and bleeding that comes with a visit to the dental hygienist.

Here’s what the research says about the health benefits of oil pulling:

  • Oil pulling effectively prevents gingivitis and removes plaque. A 2009 study published in the Journal of Denture Research asked 20 teenage males with poor oral hygiene to do oil pulling twice a day, for 10 days. When the 10 days was up, researchers found that the oil pulling group had significant reductions in both plaque and gingivitis, comparable to strong commercial mouthwash (which is riddled with nasty chemicals and mouth-drying alcohols).
  • Oil treating fights Streptococcus mutans, one of the leading causes of oral disease. A 2008 study used oil pulling once a day for 2 weeks to demonstrate a significant reduction in S. mutans, while a 2011 study found that oil pulling was not only effective against S. mutans, it also exhibited a powerful antimicrobial effect against the fungal marauder Candida albicans.
  • Oil pulling treats halitosis, otherwise known as bad breath. Another 2011 study compared two weeks of oil pulling to two weeks of using a common commercial mouthwash, finding that oil pulling was just as effective in treating halitosis as the mouthwash.

Convinced that oil pulling is the real deal? You should be. Here’s how to make your oil pulling habit stick.

How to do oil pulling

Once I began oil pulling I quickly discovered just how easy it is. And the beauty of oil pulling is that life doesn’t come to a standstill while you’re doing it – you can absolutely multi-task while oil pulling, provided that multi-tasking doesn’t require actually speaking to someone!

Here’s my tried-and-true method of oil pulling:

  1. At least 30 minutes after eating, shovel approximately one tablespoon of extra virgin, cold-pressed coconut oil into your mouth. The exact quantity of coconut oil doesn’t matter too much, as long as it’s around a tablespoon.
  2. If the coconut oil is below room temperature and therefore a bit hard, allow your mouth a minute or two to melt it.
  3. Set a timer for twenty minutes (or just look at the clock and make a mental note!), and begin slowly swishing the oil around your mouth, making sure to direct it into those hard to reach places that get ignored during brushing.
  4. Read a book, do some work on the computer, or simply relax while the oil works its oral magic.
  5. After 20 minutes, spit the coconut oil out. Be sure to avoid swallowing the oil – it’s now a waste product, as it contains all of the toxins and dislodged bacteria from your mouth. Avoid disposing of the oil down the sink, as it can harden in the pipes and make your plumber all grumpy.
  6. Wash your mouth out with warm water to get rid of the oil residue, then after waiting 10-15 minutes, you can brush your teeth as you normally would. Often, if I oil pull in the morning, I’ll forgo brushing then but still brush my teeth in the evening. Studies agree that, while effective, oil pulling is best supplemented with at least occasional brushing.

That’s it! Simple, right? Do this every day for two weeks, and you’ll certainly see results. Your teeth will feel cleaner, your breath will feel fresher, and you may even notice your teeth have become a shade or two whiter!

-Susan Patterson

How to Develop and Attitude of Gratitude

By Susan Patterson

Would you describe yourself as a grateful person? Do you always keep a running tape of how many things in your life are wonderful and how happy you are to have them? This could be material provisions, a job, friends, relationships, family etc…Or, do you tend to get rocked very easily by the ups and downs of your life and often overfocus on the hurdles? If so, it is time for an attitude adjustment big time!

According to Bob Emmons Ph.D., professor of psychology at the University of California, “Gratitude, the cardinal moral emotion that promotes cooperation and makes our society civil and kind, is the feeling of reverence for things that are given.”

Benefits of an attitude of gratitude

Studies show that gratitude impacts the physical, psychological and even social aspects of our well-being. Gratitude makes it possible to take a difficult situation in our life, our negative and turn it around for good.

Physical benefits

  • Lower blood pressure
  • Stronger immune system
  • Fewer aches and pains
  • Better sleep

Social benefits

  • Feeling less lonely or isolated
  • More outgoing
  • More forgiving
  • More compassionate, generous, and helpful

Psychological benefits

  • More alert, awake and alive
  • More joyful
  • More optimistic

Don’t wait to be grateful

If Thanksgiving is the only time of the year that you actually take the time to reflect on all the good in your life, it’s time to learn how to develop that grateful feeling all year long. When my kids were little, I had the great privilege of homeschooling them and one of the things we focused a lot on was gratitude. I had a little box of smooth stones that we called gratitude rocks. Each day the kids were drawn stones from the box and set one in front of them and tell us what they were grateful for. After the box was empty we would celebrate all the good things for a bit and gently place the rocks back in the box for another day. This was a wonderful way to start our day. Like my little homeschool lessons, we all need to make it a practice to let gratitude lead the way as we go into each day.

Here are some tips to help get you on the right course:

Keep a gratitude journal: As my kids grew up, we added a gratitude journal to their daily schedule. This has been a great experience for all of them. Two of my three daughters still journal today – a healthy practice for venting, releasing stress and cultivating an optimistic outlook.

Write letters: Pick one person weekly to write a note or letter to thank them for being a part of your life. Giving away gratitude like this is the best way to receive it yourself.

Make a thankful board: This practice is especially good for visual people. Place all sorts of reminders on a cork board that will help you remember what you are thankful for. This might include pictures, notes, postcards, trinkets etc… Whatever reminds you of happy things that you should be grateful for.

Give yourself reminders: I found that placing sticky reminder notes around my home was a great way to stay optimistic. Use brightly colored sticky paper and write optimistic notes to your self. Here are some suggestions:

  • Today I choose to be happy
  • This is a great day and I am so optimistic
  • I am so grateful today
  • Happy, happy, happy
  • Smile, it is a wonderful day

Challenge yourself

Don’t be afraid to put yourself in difficult places where you need to stretch your gratitude muscles. This will help you learn to develop an undercurrent of gratitude that will carry you through even the most difficult times.

Be still and quiet

Sometimes it is hard to focus on being grateful when there is lots of static all around. Take time daily to sit and be quiet. I like to walk around my yard and garden and organize my happy thoughts. Find a place that works for you and make the time to practice being grateful.

-Susan Patterson

 

 

 

 

 

 

 

 

7 Reasons to Love Epsom Salt

By Susan Patterson

Did you know that Epsom salt is not really a salt at all? It is actually a mineral compound comprised of magnesium and sulfate and gets its name from a saline spring at Epsom in Surrey, England. Epsom salt is nothing new and has been used as a natural remedy for a number of different ailments for many years also has its place in the garden and around the house.

What are magnesium and sulfate good for?

Both magnesium and sulfate are readily absorbed into the skin which makes the health benefits readily accessible. Over 325 enzymes in the body are regulated by magnesium which also helps reduce inflammation, alleviates hardening of the arteries and improves muscle and nerve function. Sulfates improve the rate at which nutrients are absorbed and help to flush out toxins.

Here are 7 ways you can use Epsom salt for your health, beauty, and home:

Eliminate toxins: The sulfates in Epsom salt draw heavy metals and other toxins from cells which can ease muscle pain and improve cellular function. Adding Epsom salt to your bathwater pulls salt out of your body along with harmful toxins. Add 2 cups of Epsom salt to a warm bath once a week and soak for at least 10 minutes for detoxification.

Ease stress: If you are stressed, you may be deficient in magnesium and you may have elevated adrenaline. When Epsom salt is dissolved in warm water it is absorbed through the skin and can naturally replenish lost magnesium. This magnesium helps the body produce serotonin, which is a mood elevating chemical in the brain.

Magnesium also increases energy and stamina by encouraging the production of ATP – the energy powerhouse of the cell. Bathing in Epsom salt three times a week can help increase your energy, improve your mood and reduce the negative impacts of elevated adrenaline. Use 2 cups of Epsom salt in each full bath.

Relieve muscle pain: If you have sore muscles, migraine headaches or bronchial asthma, you may want to try an Epsom salt bath. It can relieve both pain and inflammation. If you are on your feet all day you may want to soak them in warm Epsom salt. It can also help neutralize foot odor.

Beautify skin: I use this mask once a week and my skin always looks fresh and clear.  For normal to oily skin, mix 1 tablespoon of cognac, 1 organic egg, 1/4 cup of nonfat dry milk, the juice of one lemon and half a teaspoon of Epsom salt together. Dampen your skin and place the mixture on your face – avoiding the eye area. Allow the mask to harden and set for about ten minutes – rinse and pat dry.

Clean tiles in your bathroom: Get those dim and dirty tiles in your bathroom clean by mixing equal parts of Epsom salt with liquid dish detergent. Scrub tiles with the mixture and rinse well.

Fertilize plants: Plants need nutrients including magnesium and sulfur in order to look their best. Sprinkling Epsom salt once a week on houseplants, flowers and vegetables will provide them with the nitrogen, potassium and phosphorus they need to thrive.

Greener Grass: Magnesium is necessary for seed germination and is vital for the production of chlorophyll which plants use to change sunlight into food and helps the soil absorb phosphorus and nitrogen.

Sulfur also contributes to chlorophyll production and, as mentioned above, makes nitrogen, phosphorus and potassium found in fertilizers more effective. To help your grass be as healthy as it can, apply 3 pounds of Epsom Salts for every 1,250 square feet of lawn using a spreader. You can also dilute it in water and apply with a sprayer.

-Susan Patterson

 

Why I Take a Walk Daily ( and you should too)

By Susan Patterson

No matter what I have going on in my life or in my day, I have always tried to take a quick stroll. Sometimes I can afford longer and will walk more, but as a general rule, I try to walk at least 2 miles per day on top of everything else I do. I learned this lesson from my father, a physiologist, who knows well the benefit of a body in motion. He has walked 2 miles a day for the better part of thirty years and at 78, he is benefiting both physically and mentally from doing this. It is a habit well worth cultivating in your life and one that just grows in benefits as you age.

Here are just some of the reasons why I take a daily walk and you should too:

Mental clarity: I feel like I am pretty clear headed, however, after my walk each day, I realize how great a quick stroll is for taking mental clarity to the next level. There is something about being outdoors, in the fresh air, that just frees the mind. I listen to music when I walk, and this is a nice change up from my workday. I can be undistracted, just enjoying the movement of my body and this is also so helpful for my mind. I tend to be quite a multitasker, and this can cause sensory overload sometimes. Walking helps me untangle the wires and recenter.

Heart health: My father taught medical students for years all about the heart and led by example in the home when it came to healthy living. Walking daily is a phenomenal way to reduce your risk of heart disease and stroke. It is an excellent cardio exercise and can also help keep cholesterol levels in check. The American Stroke Association notes that a thirty-minute walk daily can prevent and control high blood pressure and reduce the risk of stroke by up to 27 percent.

Vitamin D: Most people are deficient in vitamin D and making it a habit to walk outdoors daily can help replenish depleted stores of this essential vitamin. Just thirty minutes in the outdoors will help boost your D levels and protect your immune system.

Mood lifter: If I am in a foul mood, I immediately turn to walking for relief. There is nothing that works better to erase negativity than a brisk walk. I may start my walk out in a grumpy state but by the time I am finished, the endorphins have done their thing, and I am good to go.

Weight management: Walking has always been a great way for me to keep extra pounds at bay. I struggle with thyroid issues and walking helps to keep my hormones regulated and extra weight at bay. For a point of reference, you will burn 75 calories by simply walking at 2mph for thirty minutes. If you turn up your speed to 3mph, you can burn 99 calories and 4mph burns 150 calories.

Diabetes: I had gestational diabetes with my first child which increases my risk of type 2 diabetes significantly. Knowing this makes walking all that much more important to me. Walking daily slashes your risk of type 2 diabetes by about 60 percent. Also, it reduces your risk of colon and breast cancer by 20 percent.

Energy: I never feel more alive than after my walk. Scheduling my walk midday or even at the end of the day is a great way to have enough energy to carry me through. A brisk walk will is an amazing natural energizer because it boosts circulation and increases the oxygen supply to all parts of your body. This makes you feel alive, alert and ready to take on anything!

Ready for a walk? If you don’t like to walk alone, gather up a walking buddy or start a walking club at work or in your neighborhood. It’s great to have accountability and motivation from friends!

-Susan Patterson

 

5 Ways You Can Live Longer Naturally

By Susan Patterson

In America, the average man lives to be about 78 years and the average woman 81, according to the most recent statistics. Of course, there are variations of this with some people living a much longer life and some a much shorter life.

When we see people living longer in various parts of the world, it makes us wonder just what they are doing that we aren’t. Researchers have identified what they call “Blue Zones” where there appears to be a particularly large population of people living to one hundred and above. Although these locations are scattered throughout the world, the people who live in them all seem to have some things in common as far as lifestyle goes. We can learn some good lessons on how to stay healthy and alive for longer by following in their footsteps. Here is what the world’s oldest populations are doing:

Moving Naturally

Do you workout on a regular basis? While this is a good thing, it appears as though moving in a natural way, as opposed to working out in a gym or with particular exercise equipment will help you live longer. People in the Blue Zones move naturally as part of their daily living, planting gardens, working outside, building things and just generally being active in their environment. Learn to move more on a daily basis. Perhaps this means riding your bike to work and taking a walk on your lunch break or doing some home renovation projects.

Living With Purpose

The Okinawans call living with a purpose “Ikigai” and the Nicoyans label it “plan dvida,” meaning “why I wake-up in the morning.” It is essential to know your purpose in life. According to researchers, this is worth an extra seven years of living. Take the time to find a center in your life, a ground on which to hang your hat. It will make your life much more meaningful and add years to your life.

Turning Off

While you may know that reducing stress is essential to long living, few of us actually practice what is referred to as “downshifting.” Stress causes chronic inflammation which leads to many conditions that can rob you of precious years. People living in the Blue Zones also experience stress but those that live the longest seem to know how to slow down, take the time to relax and recharge. Incorporating stress management tools into your daily life is essential to keep diseases at bay and to live a long and healthy life. Learn how to unwind, relax and just say “no” if you are in overdo mode.

Eating More Plants

It appears that a diet rich in plants is most conducive to long life. Lots of beans, especially face, soy, lentils and black are at the heart of most centenarian diets. Adding in lots of greens and fresh fruits is also a great idea. Take advantage of seasonal produce available in your area. Visit your local farmer’s market for great organic finds. Meat is eaten rarely, generally only five times month or so and serving sizes are small – about the size of a deck of cards.

Drinking Wine

Moderate, yet regular wine drinking is popular in the Blue Zones. According to those living in the zones, the best thing to do is drink 1-2 glasses per day with friends and food! The preferred type of wine is Sardinian Cannonau. Research indicates that red wine, which contains, resveratrol, a polyphenol that behaves like an antioxidant, protecting the body from damage that can increase the risk of heart disease and cancer.

So, are you ready to live a long and healty life? Make these few changes today and you will be well on your way.

-Susan Patterson

Understanding Adrenal Fatigue and What to Do About It

By Susan Patterson

You may have heard the word adrenal fatigue thrown around but are not sure what it is or if you might have adrenal fatigue. Many people don’t recognize the symptoms of poor adrenal function and end up feeling lousy for far too long.

Before I talk about adrenal fatigue, it is important to understand what the adrenal glands are and what they do:

What are the adrenals?

The health of your adrenal glands is paramount to overall health and well being. These essential glands sit right above the kidney, and there is one gland per kidney and are integrally related to kidney function. In fact,the word adrenal comes from the Latin word ‘ad renes.’ which means near the kidney.

There are three layers to the adrenals, the capsule, the cortex and the medulla. The capsule is a protective layer of fat that is around the gland. The cortex has three parts in itself – one part produces DHEA and other sex hormones, one part produces corticosteroids which help to regulate our sleep/waking cycle, keep inflammation at bay, help us generate energy from non-carbohydrate foods and also regulate blood pressure. The cortex also produces mineral corticoids including aldosterone, which helps regulate fluid and mineral excretion. The medulla is at the center of the gland and secretes epinephrine (adrenaline), norepinephrine, and dopamine. These stress hormones are also known as neurotransmitters that generate our primitive response to stress – the one that keeps us alive in times of trauma or danger.

What do the adrenals do when we are stressed?

When the body comes under stress, the brain sends a signal to the adrenal glands which respond by releasing stress hormones. These hormones do things like slow down our digestion, make us more alert and drive blood to critical areas including the brain and muscles.

What is adrenal fatigue?

When we have been under stress for some time, the body begins to run out of what is needed to make certain hormones. When this happens, it becomes difficult for your body to keep up with the production of stress hormones, sex hormones, and neurotransmitters. Adrenal fatigue can also develop from lack of sleep, poor diet or lack of exercise, negative thinking, exposure to toxins an and pollution and trauma.
How do I know if I have adrenal fatigue?

It gets a little tricky to diagnose adrenal fatigue based solely on symptoms because you can easily attribute most, if not all symptoms of something else. However here is a list of the common symptoms associated with the condition:

  • Hard time getting up in the morning
  • High energy in the evening
  • Constant fatigue
  • Inability to handle stress
  • Strong cravings for salty foods
  • Too much dependence on stimulants like caffeine
  • Weak immune system

You may also notice:

  • Anxiety
  • Asthma, allergies or respiratory complaints
  • Dark circles under the eyes
  • Dizziness
  • Depression
  • Dry skin
  • Extreme tiredness an hour after exercise
  • Frequent urination
  • Insomnia
  • Joint pain
  • Lines in your fingertips
  • Loss of muscle tone
  • Low blood pressure
  • Low blood sugar
  • Low sex drive
  • Lower back pain
  • Numbness in your fingers / Poor circulation
  • Weight gain

It may be possible that if you are suffering from adrenal fatigue, you have had a long history of stressful events that have sent you into a whirlwind.

Even though you may feel like you are just lazy, it may be that you are suffering from adrenal fatigue. By making the proper nutrition and lifestyle choices, your health can turn around rapidly.

How to test for adrenal fatigue

One of the best ways to check for sure for adrenal fatigue is through your saliva. Saliva is a very non-invasive way to look at the adrenal hormones, mainly cortisol and how it fluctuates during the day. If you are concerned that you might have adrenal fatigue, be sure that you see a practitioner that can diagnose you appropriately.

What you can do

Diet: Improving your diet can make a tremendous difference in the health of your adrenals. Eating a diet comprised of whole foods and eliminating fast and junk food is necessary for healing. Some very good foods to eat include coconut, olives, avocados, cruciferous vegetables including broccoli, Brussels sprouts, and cauliflower, nuts including walnuts and almonds, fatty fish, seeds such as pumpkin, chia and flax and free range (organic) chicken and turkey.

Supplements: In addition to eating well, there are a number of supplements that you can take that will help support adrenal health. Remember to always take a whole food form of these supplements when you can:

  • Ashwagandha
  • Holy basil
  • Fish oil (EPA/DHA)
  • Magnesium
  • Vitamin B5
  • Vitamin B12
  • Vitamin C
  • Vitamin D3
  • Zinc

Stress Management: It is imperative to rest your mind and body when you are suffering from adrenal fatigue. Try to get at least 8-10 hours of sleep per night, avoid staying up late – try to be in bed by 10 p.m, do something fun each day, minimize work and relationship stress as much as possible and exercise moderately daily. Also, avoid negative people and negative self-talk, make time to do things you love and things that relax you and seek good counsel to help with recovery from trauma.

It is possible to recover from adrenal fatigue but it does not happen overnight. Be persistent and patient and you will feel better.

-Susan Patterson

5 Reasons Why You Need to Get Outdoors

By Susan Patterson

Depending on where you live and what you like to do, it may be entirely possible to go a very long without spending time in nature. Statistics show, however, that persons who spend little to no time in nature have higher levels of stress and are not as happy or healthy as those who get out into the fresh air frequently.

I am very blessed to be living in one of the least disturbed areas in our country with so much wide open space, forests, and beautiful mountains that it would make your head spin. I chose to move to the mountains of New Mexico/Arizona three years ago and I am so happy to call this wild wonderland home. We are surrounded by millions of acres of forest land full of elk, deer, bear, mountain lions, birds, flowers, and trees. I spend every opportunity I can out exploring this beautiful country. For me, being out in nature is an integral part of living a healthy life. In short, it keeps me sane and fit!

Here are five scientifically-backed reasons how spending even a little time in nature will help improve your overall health and well being:

Get some vitamin D: Vitamin D is essential to excellent health. Spending time outdoors helps boost your body’s supply for this valuable vitamin. Vitamin D helps promote healthy bones and teeth and reduces your risk of cancer, heart disease, stroke, diabetes and other diseases. Also, vitamin D also improves blood flow and lowers blood pressure by relaxing blood vessels.

Downtime for your brain: We all need a little downtime and getting outdoors helps your brain to unwind. If you are busy, like me, the wires up there can get crossed, and you might start to feel anxious and unorganized. There is nothing like a little hike, a camping trip or even just a walk through the woods to recenter your mind. Research shows that downtime is essential to healthy brain function.

Increase in oxygen: We need adequate oxygen in the brain to regulate levels of serotonin. If you have too much serotonin, you can become anxious and irritable, too little and you might become depressed. Just breathing in the fresh air can help you have a sunnier disposition. Also, the fresh air found in nature is rich in negative ions. Research has found that the Los Angeles freeway has a negative ion count below 100 per cubic centimeter while the area surrounding a waterfall or a lake has a negative ion count of 10,000 per cubic centimeter. Wow… what a way to boost a mood. Air that is negatively ionized promotes alpha brain waves and increases brain amplitude. This causes a clear and calming impact.

A boost of endorphins: Spending time outdoors, hiking, biking, swimming or doing any other kind of physical activity increases the brain’s “feel -good” neurotransmitters and creates what is also known as a “runner’s high.” You don’t have to move much – just a brisk walk or a bike ride will do the trick. The key here is consistency – getting out daily is best but at least twice a week will do wonders for how you feel.

Dirt is good for you: Research done shows that playing in the dirt can be good for you. Scientists at the University of Colorado at Boulder found that Mycobacterium vaccine, a very harmless bacteria found in soil, functions as a natural antidepressant. Also, the bacteria also decreases inflammation and boosts your immune system.

What do you say, are you ready for some fresh air?

-Susan Patterson

Why Lavender Should be Your “Go To” Essential Oil

By Susan Patterson

If you are looking to add just one essential oil to your life, lavender is an excellent choice. Not only is the aroma sweet, herbal and inviting, this multifaceted oil has a wide array of uses. In fact, once you get used to having a high-quality lavender oil available, you may start to wonder how and why you ever lived without it.

The essence of lavender has been used since ancient times for its ability to instill calm, to lift the spirits, and for many other purposes. Its use dates back over 2,500 years. The ancient Greeks used lavender medicinally to treat many conditions, including mental imbalances, sleep disorders and pain. In Medieval Europe, lavender was grown for the purposes of warding off illness.

One of the primary reasons that lavender is a perfect “go to” oil is that along with being potent, it is also incredibly gentle. It is one of the very few essential oils that can be applied directly to the skin of healthy adults, without the necessity for dilution in a base oil. This oil is even gentle enough to be used topically on children over the age of 2 (diluted in a base oil such as organic coconut oil) – however, check with a health professional before doing this, just to be sure it is safe for your child’s individual state of health.

Lavender is considered an adaptogen, which is why it has the unique effect of both relaxing and energizing. Its adaptogenic nature means that it can balance the body’s systems. When used in massage or aromatherapy, it may help to relieve stress and act as a mild sedative, helping alleviate depression, or shake off a case of fatigue.

Soothe stress and anxiety

After a long day at work, there is nothing quite like a massage or a meditation session with lavender oil to help you unwind and get centered. In the case of anxiety, some research has backed up the traditional use of lavender as an anti-anxiety elixir.

A study performed at the Medical University of Vienna in Austria found that lavender oil capsules, taken internally, worked better than Ativan, a common anti-anxiety medication, for relieving anxiety symptoms. If you struggle with anxiety and want to give internal lavender oil a try, talk to a natural health professional to determine how much is right for you, and to find a high-quality, food grade oil for your needs.

Rest easier

Lavender is a time-tested way to help improve sleep quality and has been traditionally used to relieve insomnia for centuries. In Germany, lavender flower tea is an approved treatment for restlessness and insomnia. Aromatherapy or massage with lavender essential oil, or diffusing it throughout your bedroom, may all help you to fall asleep faster and sleep deeper.

You may also choose to dab a drop or two of lavender essential oil on a washcloth, and throw it in the dryer when you are drying sheets and pillowcases. This may help the whole family enjoy a more peaceful night’s sleep.

Relieve pain and soothe skin conditions

A topical application of lavender essential oil may help to ease muscle and joint pain. Applying it to your temples may also help to relieve a nasty headache.

This oil has also been used to soothe an array of skin conditions, including eczema, acne, insect bites, minor burns, and rashes. It has also been found to possess notable anti-fungal qualities, helping to quell nail infections. Lavender may also be used to clean minor wounds.

Banish dandruff

Lavender essential oil can be used in a simple home dandruff remedy. Wet your hair with warm water and pat dry with a towel. Combine two tablespoons of olive oil and approximately 15 drops of lavender essential oil in a small pot, and heat on low until just warm. Massage the mixture into your scalp, wait an hour, then wash hair with a natural shampoo.

Find relief from allergy symptoms

If you have poor indoor air quality and are having trouble with indoor allergens, adding lavender essential oil to a diffuser and diffusing around your home may help. 

For both indoor and outdoor allergy symptoms, try an herbal steam. Simply add a few drops of lavender oil to a pot of steaming water, bring your head up close – being careful not to burn yourself, and cover with a towel. Breathe deeply and relax.

Discourage insects

Diffusing lavender essential oil in your home can discourage insects from hanging around – they are repelled by it. Applying some to your skin can also offer mild protection from the pesky buzzing critters.

Note: When choosing a lavender oil, make sure to choose a high quality, therapeutic or food grade essential oil; there are many imposters on the market, and some contain chemical additives. For guidance as to choosing a good oil, talk to a natural health professional you trust. If you are pregnant, talk to a health professional before using lavender, just to be safe.

-Susan Patterson