As a woman, we produce many different hormones that directly affect fertility and various other physical health issues. Progesterone is one of those hormones. Made in the ovaries and adrenal glands, and eventually in the placenta during pregnancy, progesterone plays a role in maintaining a healthy pregnancy. Progesterone is also responsible for preparing the body for conception, regulates the menstrual cycle and sexual desire.
About Progesterone
During our reproductive years, our eggs develop and are housed in our ovaries. Once mature, these eggs are then released by our ovarian follicles every month. When these follicles begin to develop, the sex hormones, progesterone and estrogen are produced which aid in thickening the lining of the uterus. Progesterone levels peak during the second half of menstruation, during ovulation and continues to be produced by the ovarian tissue that replaces the follicle.
Progesterone causes special proteins to secrete through the endometrium (the lining of the uterus), which prepares the uterus to be able to receive and nourish and implanted fertilized egg. This is one of the most important functions of progesterone in your body. If the egg is not implanted the lining of the uterus breaks down and menstruation occurs.
Why You Need Progesterone
The reason doctors are concerned about progesterone levels is because of how much it impacts other areas of your health. Not just reproductive. As explained by senior author Dr. Lawrence M. Resnick, Professor of Medicine at the Hypertension Center of Weill Cornell, hormones such as progesterone have previously been thought of primarily in terms of their most obvious reproductive function. However, studies have shown that progesterone, produced by both men and women (for men, progesterone is produced in the adrenal glands that sit atop of the kidneys) affect other areas as well, such as the heart, blood vessels, and the brain, benefiting cognitive function. Your mental and physical health both do best when you have adequate amounts of progesterone in your body.
Here are some of the primary benefits of having the right amounts of progesterone in your body:
Maintains the lining of your uterus, preparing for pregnancy.
Diuretic effects
Helps reduce the severity of your PMS symptoms.
Aids in building bone strength
Aids in a healthy metabolism
Thyroid health
Maintains healthy blood pressure.
How to Improve Progesterone Levels Naturally
If you feel that you are suffering from a hormonal imbalance, you are not alone. Many women deal with this problem every day, but there is hope. Here are some different ways you can balance your hormone levels, including progesterone, without medications. This includes adopting a healthy lifestyle, from diet to exercise, to replacing unhealthy habits for healthy ones.
Foods
While these foods don’t contain progesterone, they help stimulate the production of the hormone. These include:
Beans
Broccoli
Brussels sprouts
Cabbage
Cauliflower
Kale
Nuts
Pumpkin
Spinach
Whole grains
Foods such as bananas, cabbage, shellfish, and walnuts are associated with lowering the amount of estrogen in the body which increases the ratio of progesterone to estrogen. Adding these foods to your diet could boost natural progesterone levels.
Products/Creams
If you’re looking for natural progesterone, you can buy products made from soybeans or yams, it is important to know that yams must be from the variety Diascorea uilosa. Regular yams you purchase in the store will not produce the same benefits.
The most commonly available natural progesterone product available are creams. The body absorbs creams efficiently which means progesterone directly enters the bloodstream making it more available.
Pills
Natural progesterone pills are also available, the problem is, progesterone becomes less available in the bloodstream due to the liver breaking down progesterone. If taking a pill, the dosage of progesterone ingested will be significantly higher than if you were applying a cream. This is so that you are able to receive an adequate amount of progesterone into your bloodstream. You can also take progesterone suppositories, which are inserted vaginally. They’re also thought to enhance healthy tissue in the uterus and improve pregnancy success.
Your doctor can also provide a progesterone supplement if you are not able to improve the hormone levels on your own. Your doctor can perform simple tests to determine how much progesterone you are producing on your own, and where your levels need to be. It is crucial that you speak with your physician before trying out any progesterone boosting product. Synthetic forms of progesterone, also known as progestins, are available, but they’re also associated with an increased risk for breast cancer.
Quality multivitamins are an essential that everyone should incorporate into their daily lives, just like water. It should be a no brainer. The purpose of a multivitamin is to provide nutrients that are not taken in through the diet. They are like a bridge to help close the nutrient gap. Multivitamins are also used to treat vitamin deficiencies caused by illness, poor diet, digestive disorders and other conditions. It is best and safe practice to start a multivitamin habit in children that are at least 12 years old. Some children as young as 4 may take multivitamins but their needs may not be the same as an adult, especially if they are healthy and growing as they should. Your pediatrician will recommend any vitamin usage for your child. That being said, incorporating a multivitamin into the daily habits of pre-teens and teens is very beneficial as teens tend to have more control of their diets, often seeking less healthy alternatives such as fast food, junk food, sugary drinks etc. Everyone, regardless of their gender or age, should be focusing on health and proper nutrition.
Here are a few common and beneficial vitamins for women to start incorporating either into your daily life or your teens
When choosing a Multivitamin, your best bet to ensure you receive quality ingredients without fillers is at your local health market. Try to stay away from commercial vitamins that are commonly found at a cheap price in drug stores. Finding a local health food store often offers high quality brands that are USP certified.
Confused yet? Trust me, we know! Taking a walk down a vitamin aisle is like a kid taking a walk down candy lane, or a mom trying to shop at forever 21. Overcrowded, overwhelming and cheap and just bad for you.
To help curb your confusion on choosing a multivitamin for anyone in your family, follow these simple guidelines on what to look out for- brought to you by UT Southwestern Medical Center
USP verification: This is the ultimate stamp of approval. USP verified means that the vitamin you are looking at or holding in your hand is pure and contains only the ingredients that are listed on the label. The S. Pharmacopeial Convention is an independent, nonprofit organization. The organization uses a particular seal. Experts warn- Don’t be fooled by labels that simply use the letters “USP.” You can Check your multivitamin online to ensure it is USP verified. (https://www.usp.org/)
Appropriate daily values of ingredients: Choose a multivitamin with 100 percent of the daily value of most of its ingredients. You should note however that some nutrients, such as calcium, can’t be included in a multivitamin at 100 percent – if it was, the multivitamin would be too large to swallow. You can either purchase a calcium supplement to meet your daily requirements or can eat calcium rich foods to help bridge that gap.
The right balance for your age and sex: Nutrient needs vary depending on gender and age. For example, premenopausal women need more iron, while older adults need more calcium. A dietitian or your family doctor can help you determine how much of specific nutrients you need for your age and gender.
Essential micronutrients: Vitamin C, calcium, iron, magnesium, potassium are the big players in the vitamin game. But a good multivitamin will contain micronutrients that are also essential in making sure your body runs like a well-oiled machine.
These micronutrients include:
Thiamin, riboflavin, and niacin
B6 and B12
Folic acid, pantothenic acid, and biotin
Calcium, magnesium, selenium, and zinc
Iodine, borate, and molybdenum
Vitamins A (including beta carotene), E, and K
Vitamin D2 or D3
Experts recommend you skip multivitamins that are made with additional micronutrients for which there are no recommended daily values. It will only add to build up in your system.
Antioxidants
You need your antioxidants! When our body is exposed to certain external and internal elements, it reacts by creating free radicals, these are unstable molecules created by cells and are just extra waste in the body. If the body is unable to process and remove this waste, then oxidative stress can occur with has been linked to heart disease, cancer, arthritis and stroke; respiratory diseases, immune deficiency, emphysema, Parkinson’s disease and other inflammatory conditions, UV exposure, cigarette smoke, pollution, radiation, exposure to chemicals, such as pesticides and drudge (including chemotherapy), industrial solvents and excessive exercise are all examples of external elements. Internal elements include tissue trauma from inflammation and injury, consumption of refined and processed foods, trans fats, artificial sweeteners, certain dyes (red dye #40- found in almost everything) and additives, mitochondrial activity etc. Though all of these elements are seemingly unavoidable, like pollution; the good news is that there are literally hundreds and possibly thousands of substances that can act as antioxidants. Antioxidants can protect against this specific cell damage and oxidative stress.
Below is a list of common and familiar sources of antioxidants that come from outside of the body:
Vitamin A: Dairy, produce, eggs and liver.
Vitamin C: Most fruits & vegetables, berries, oranges and bell peppers
Vitamin E: Nuts & seeds, sunflower & other vegetable oils, and green leafy vegetables (think collards, kale, spinach, Swiss chard)
Beta-carotene: Brightly colored fruits and vegetables such as peas, spinach, mangoes, and the most notable- carrots
Lycopene: Pink & red fruits and vegetables, including tomatoes and watermelon.
Lutein: Green, leafy vegetables, corn, papaya and oranges
Selenium: Rice, corn, wheat & other whole grains as well as nuts, eggs, cheese and legumes (black beans, kidney beans)
Other examples of antioxidant food sources are eggplant, red grapes, black and green teas, goji berries, pomegranates, blueberries, lentils, broccoli and YES DARK CHOCOLATE- hallelujah!
Plant based foods contain phytonutrients which are all antioxidants. Not all antioxidants are the same however, each one serves a different function and are not interchangeable, this is why having a varied diet full of colorful fruits and veggies is important in order to get the antioxidants your body needs.
B Vitamins
The next class of vitamins essential for women are the B vitamins. B Vitamins are a group of 8 essential vitamins that all have unique functions yet work together in the body.
B-1 (thiamine): breaks down sugars, creates brain chemicals, produces fatty acids & synthesizes certain hormones
B-2 (riboflavin): energy production, break down of fats, converts B-6 to a coenzyme for bioavailability
B-3 (niacin): creates energy from carbs, fats and proteins into a form the body can usel metabolic processes, expression of DNA in cells
B-5 (pantothenic acid): creates new coenzymes, proteins and fats, used for energy and metabolism
B-6: amino acid metabolism, breaks down carbs and fats, brain development, immune function
B-7 (biotin): breaks down fats, carbs and protein, regulation of DNA
B-9 (folate): DNA replication, metabolism of vitamins, metabolism of amino acids, proper cell division
B-12: contains the mineral cobalt used for creating new red blood cells, DNA synthesis, brain and neurological function, fat and protein metabolism
Eating a healthy, varied diet (remember, eat the rainbow) will generally provide all the B vitamins a person needs, however if you choose to supplement, selecting a full B-complex supplement is the best and most effective as it contains all of the 8 essential B vitamins. Ask a doctor before taking any supplements to be sure they will not interact with medications.
Vitamin D
Vitamin D is naturally produced by your body as a response to sun exposure. Since there is much controversy over time in the sun and skin cancer, It is recommended that you focus on getting your Vitamin D either from foods or supplementation. Vitamin D is responsible for bone and teeth strength which is essential for preventing conditions like osteoporosis. It also protects against a wide range of diseases and conditions such as type 1 diabetes.
Fun fact: Vitamin D isn’t actually a vitamin at all! It is a precursor of a hormone called a prohormone. What is the difference? Well Vitamins are nutrients that the body does not naturally produce and must be consumed. The body however, can produce vitamin D through sunlight. If you do decide to spend some time in the sun, experts recommend going outside where UV rays are peaking, generally between 11am-2pm, this is when vitamin D production will be at its highest. Forgo the sunscreen for only 20 minutes and then apply the SPF. Sunscreen will block the UV rays that are needed to trigger the production of vitamin D. Rule of thumb: When outside, if your shadow is bigger than you are, vitamin D production will be minimum.
Vitamin K
Lastly, you should try to get adequate amounts of the fat-soluble vitamin K each day, either with a supplement or in your diet. Vitamin K benefits the body in various ways. Bone health, cognitive health and heart health are three benefits that vitamin K gives. However, the most important function of this nutrient is the production of prothrombin which is a protein that is important in blood clotting and bone metabolism.
Dark, leafy greens are where vitamin K likes to live in high amounts. Foods such as kale, Swiss chard, collard greens, parsley, raw spinach, grapes, hard boiled eggs and soybean oil are all great sources of vitamin K.
This is one nutrient where experts don’t recommend supplementing due to the fact that most adults in the U.S. are consuming enough vitamin K through their food and taking any type of supplement can lead to toxicity. If you are taking or been prescribed blood thinners, anticonvulsants, or cholesterol lowering medications, talk to your doctor about your vitamin K intake as it may interact with several common medications.
Remember, exceeding 100 percent of the daily value of any nutrients is not helpful. Some nutrients – like vitamins A, D, E, and K – can build up in the body and become toxic.
A UTI, or urinary tract infection, is definitely no fun. It is not only uncomfortable, but often very painful. A UTI is an infection in any part of your urinary system including your kidneys, ureters, bladder and urethra. Most commonly, infections are found in the lower urinary tract, which is the bladder and the urethra. A UTI is more common in women as we are more likely to develop an infection. The typical treatment for a UTI is your physician’s prescription for antibiotics, and some Tylenol or ibuprofen for pain management. The problem arises if your UTI spreads to your kidneys where serious consequences can occur. You can take these steps to reduce your chances of developing an infection in the first place.
Signs & Symptoms
If you have never experienced a UTI, you may be wondering what signs and symptoms to watch for. You may find you have a strong and persistent urge to urinate and when you do you could experience a burning sensation. You may also find that you are only passing frequent yet small amounts of urine. Your urine may look cloudy, have a strong smell, and in some cases can look red, bright pink or cola colored, signaling that there is blood in the urine. You may also experience pain in the center of the pelvic area and around the pubic bone. It’s also important to note that not all UTIs present with signs and symptoms.
Natural Prevention from UTIs
Drink Plenty of Water Drinking water will help dilute your urine and cause you to have to urinate frequently. By doing so, you eliminate bacteria faster which keeps an infection from starting in the first place.
Keep the Area Clean
You always want to keep the area clean and dry. Wash the area regularly and refrain from using feminine products such as douches, sprays and powders that only end up irritating the urethra and can cause an infection. Wear dry, clean underwear, loose-fitting clothing whenever you can. If you go swimming, be sure to change out of your bathing suit bottoms as soon as you can. Prolonged exposure to wet or damp clothes to your genital area gives bacteria a place to grow. This also applies after exercise, be sure to change from sweaty clothes and tight fit clothing like spandex shorts or yoga leggings.
After using the bathroom, practice wiping from front to back, this will ensure that any bacteria from urination or from a bowel movement will not spread to the vagina or urethra.
Empty Your Bladder After Intercourse By going to the bathroom and urinating after sex, bacteria will be flushed out. Also drink a full glass of water to help keep flushing out bacteria.
Birth Control Method Condoms that are not lubricated or treated with spermicide can contribute to bacterial growth. This is also true if you use a diaphragm.
Supplements Here are a few supplements that have been studied:
D-Mannose: This is a type of sugar that is found in cranberries and has been shown to be effective in treating UTIs and preventing recurrence (Click here for Trusted Source)
Bearberry leaf: Also known as uva-ursi. One study showed that a combination of bearberry leaf, dandelion root and dandelion leaf decreased UTI recurrence (Click here for Trusted Source)
Cranberry extract: Like cranberry juice, cranberry extract works by preventing bacteria from adhering to the urinary tract.
Garlic extract: Garlic has been shown to have antimicrobial properties and may be able to block the growth of bacteria to prevent UTIs (Click here for Trusted Source)
Natural Treatments for UTIs
Drinking Plenty of Water Again, drinking water is key. Studies have shown time and again that your hydration status is directly linked to UTIs and the frequency of occurrence. This is due to the profound effect it has on flushing out bacteria when you go to the bathroom. In addition to drinking water, make sure you limit sugary drinks, alcohol and drinks with caffeine. All three of these ingredients can cause an irritated bladder.
Get Plenty of Vitamin C
Vitamin C boosts immune function and strengthens the fight against UTI’s. Vitamin C may also decrease the risk of developing a UTI due to its acidic properties that it produces in your urine, killing off bacteria. Get vitamin C from citrus fruits and vegetables, or simply by taking a supplement each day. Research shows that women who take 100mg of Vitamin C everyday cut their risk of developing a UTI by half.
Red peppers, oranges, grapefruit and kiwifruit all contain the full recommended amount of vitamin C in just one serving.
Probiotics
Probiotics are beneficial microorganisms that are consumed through food or supplements. They can promote a healthy balance of bacteria in your gut.
Probiotics could help prevent UTIs when used alone or in combination with antibiotics. Probiotics have been linked to everything from improved digestive gut health to enhanced immune support. Probiotics can also be taken as a preventative measure as studies have shown that certain strains of probiotics may reduce the risk of developing UTIs. Probiotics can be found naturally in fermented foods such as sauerkraut, kefir, greek yogurt kimchi, and kombucha. They can also come in supplement form. If you choose to supplement your probiotics, it is vital you purchase very high quality strains of probiotics, preferable ones that need to be refrigerated as they are living microorganisms. Double check the strains and make sure you choose probiotics that contain the specific strain of Lactobacillus, same thing when you buy yogurt. This strain of probiotics has specifically been studied and has shown to reduce risk and prevent UTIs in women. Probiotics also play an important part of keeping your gut healthy if you are prescribed antibiotics for a UTI. Antibiotics kill both bad and good bacteria causing an imbalance. Probiotics can help replenish the good bacteria in your gut while under antibiotic treatment.
Use Heat If you are experiencing pain in the pelvic area, applying heat, such as a hot water bottle wrapped in a towel or a heating pad to your stomach and pelvic region will help with any discomfort.
Apple Cider Vinegar Mixing just a tablespoon of apple cider vinegar to 16oz of water can be helpful in preventing the bacteria from multiplying and spreading. This is because there are acidic components and enzymes that apple cider vinegar contains that help reduce and eliminate bacteria growth.
*If symptoms continue to persist after using these home remedies, please make an appointment to see a physician as soon as possible. Your doctor may prescribe antibiotics as a form of treatment. If you are prescribed antibiotics it is highly advised that you take the full course of prescribed medication to prevent reinfection.
It seems that now, more than ever, we are hearing more women share their personal stories of fertility issues. There are more open discussions being had about fertility and women have more resources and opportunities to explore their reproductive health and what to do about it.
Even if you are not trying to get pregnant right now, it is important to become aware of what your body is doing and capable of. By taking proactive steps and making healthy lifestyle choices today, you can help increase the likelihood of fertility and a healthy pregnancy when the time comes that you decide you are ready.
Besides setting aside time and speaking with your doctor, here are some easy lifestyle changes that you can incorporate today.
Adopt a Healthy Diet
I cannot emphasize this enough. When you suffer from fertility problems, the first thing you should do is look at basic lifestyle choices you make each day. Diet is one of the first things that your doctor will ask you about. A healthy diet is one that is balanced, provides adequate nutrition, and preferably includes fertility boosting sources of food such as healthy fats and proteins from veggies. Walter Willet, from Harvard School of Public Health, has performed extensive research on the topic of fertility and diet, specifically on what foods affect fertility. You can check out the article here https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2276768/. A reproductive medicine group from Ohio also published these specific recommendations when it comes to diet and fertility.
Consuming healthy fats is associated with a lower risk of ovarian dysfunction, and supports healthy ovulation. Avoid Low fat dairy because studies have shown they increase ovulatory dysfunction.
Consume clean protein from meat and vegetables. Preferably more plant based protein than animal.
Eat more water and fat soluble fiber.
Eat dark leafy greens to improve ovulation, and make healthy sperm.
Include beans in your diet as they boost fertility.
Adding walnuts to your man’s diet can improve his fertility.
Avoid Trans Fats at all costs.
Avoid highly processed foods and hydrogenated oils.
Reduce carbs and sugar. Eat complex carbs to stabilize blood sugar levels. High blood sugar levels have been reported to reduce conception.
Plenty of fruits and vegetables, whole grains, nuts and seeds, and healthy fats. Your doctor will also have more specific recommendations for you, especially if you have other dietary restrictions or conditions such as diabetes. Insulin resistance causes the body to release more insulin which halts ovulation.
Maintaining a healthy weight, exercise and choosing foods that support your ability to conceive and achieve pregnancy are key factors in fertility. We discussed a healthy diet above, now let’s discuss the topic of obesity. Obesity has a significant effect on infertility rates. Obese women have an infertility rate that is 3 times higher than women who maintain a healthy BMI. In fact, 30% of infertility has been associated with weight extremes. The good news? If women reduce their body weight by just 5%, their fertility can improve. Infertility is not just affected by obesity however underweight women often suffer from ovulation issues due to hormonal imbalances.
Maintaining a healthy weight for your age and height is one of the best ways to improve your fertility. Don’t worry, you are not going to sit on the couch eating a celery stick while your partner downs a pint of ice cream. Obesity and fertility affect men as well. Obesity alters testosterone in men that can affect sperm count and sperm mobility. In fact, according to the same reproductive medicine group in Ohio as mentioned above, Sperm-related infertility accounts for up to 33% of male factor infertility. Meaning, your partner has to get on board as well! It’s a team effort!
And while you don’t necessarily have to incorporate intense bouts of exercise, walking is a great and easy choice that can hit all of your exercise goals. Walking gets your heart pumping, joints moving, blood and oxygen flowing and releases those feel good endorphins. Plus, it usually gets you out of the house and into fresh air and sun. Moving your body helps reduce contributing factors for infertility issues like, stress and anxiety, and can help with many issues surrounding hormonal imbalances and other fertility problems in women. Finding a fitness routine that works for you, and gets you excited is important in maintaining the overall health of all your bodily systems. This might include yoga, pilates, HIIT and Tabata, weights, walking, at- home workouts, or going to the gym.
Recognizing and Stopping Unhealthy Habits
There are unhealthy lifestyle choices that are glaringly obvious such as tobacco use of any kind, excessive alcohol consumption or recreational drug use. While other choices may seem harmless they could be hurting you more than you think. Tobacco use can affect fertility in both male and females. Because smoking damages the genetic material in eggs and sperm, miscarriage and offspring birth-defect rates are higher among patients who smoke. Smokeless tobacco also leads to increased miscarriage rates. If you are trying to become pregnant, talk to your doctor about how both you and your partner can quit slowly and healthily.
The less than obvious habits that could be affecting fertility is increased consumption of artificial sweeteners, the way you metabolize caffeine, and processed foods. Choosing clean, whole organic produce and meats will ensure you are not consuming harmful antibiotics and added hormones that can really wreak havoc on your own hormonal production causing imbalances which can affect fertility and ovulation.
Take a Multi-Vitamin Daily
The grown woman kind, not the gummies and not the flintstone chewables either!
Choosing a high quality and reputable brand with sustainable ingredients is essential to ensure you bridge the gap for any nutritional deficiencies you are not gaining through your diet. Some doctors may even recommend taking a prenatal vitamin even if you are not pregnant, to make sure your body fills up on essential nutrients such as folate, Vitamins A & D, iron, B6 and B12 to support a healthy pregnancy as these specific nutrients are the building blocks of a healthy pregnancy.
Other Actions to take into consideration are things like sleep habits, timing intercourse, managing stress levels, and oral health.
For more information on how you can tailor your health habits to increase your fertility, we always recommend you speak with your doctor to address your specific needs.
Suffering from the cold and flu makes you feel weak and tired. Even the smallest of tasks seem exhausting. I am sure you have heard the phrase “You just have to let it run its course”, because there is no real “cure” when it comes to a viral infection, which is what the flu is. For viral infections, symptom management is the only recommended treatment. Symptom management can help you get the rest you need and can allow you to feel somewhat human but the symptoms themselves can last for days and residual symptoms, like that irritating congestion or dry cough can last for weeks. This not only interferes with feeling your overall best, but also interferes with your ability to get back to your normal. Let’s face it, no one likes taking Dayquil for 2 weeks straight, not to mention the havoc it wreaks on your stomach and liver.
The trick is to not only reduce the severity of your symptoms, but to also shorten the lifespan of the illness itself so you can get back to your daily routine as your best self more quickly.
We have a gaggle of supplements and traditional medicines that help either prevent symptoms or manage symptoms, but what can we take to shorten symptoms.
One potent yet delicious herb and spice can actually help. Garlic!
Garlic is thought to keep away vampires and other evil entities, come to find it also helps shorten nasty cold and flu symptoms and dually reduces the severity as well.
There are many studies and research on how garlic can affect cold and flu symptoms. One study, in particular, was conducted in 2014 by Leyla Baya while affiliated with Shefa Neuroscience Research in Tehran, Iran and two other colleagues. The methodology used was observing 146 people in a span of three months. Two different groups were made with one group being given a garlic supplement and the other half a placebo. For those that were administered the garlic supplement, only 24 occurrences of the common cold took place compared to 65 occurrences in the placebo group. In the same study, it was shown that the severity and the longevity of the illness was shortened in the group that took the garlic supplement.
Researchers believe it is the sulfur compounds and allicins, saponins, and amino acid derivatives found in garlic that are responsible for targeting cold and flu symptoms.
Here are a few ways garlic may help you end those annoying cold and flu symptom: If you have used garlic before you know that potent smell and distinctive taste that just seems to linger. Cooking with or simply roasting garlic can make your house smell like an authentic Italian kitchen. This smell is due to the presence of the same agents that are responsible for remedying a cold and flu. If you are going to use garlic, get used to it now. I usually drink a cup of hot lemon/ginger water to help with the aftertaste.
There are several ways you can incorporate garlic into your diet to help you ward off the evilness of cold and flu symptoms:
A spoonful of crushed raw garlic. It might be strong, but it’s an effective way of using garlic to help prevent cold and flu. It’s an old school traditional method passed on from my great grandmother to Abuela to my mom and now down to my children. My grandfather swore by it. He ate them every night. Just a spoonful of sug…or rather, garlic.
Cooking! The most obvious and easiest method is adding garlic into your food while cooking. You can even infuse regular olive oil with a clove of garlic for tasty cooking base and health benefits. Cooking and sautéing garlic reduce its pungency and makes it more palatable. Personally, I cannot cook without it! I also crush fresh garlic into my salad dressings for a kick. Garlic can be cooked with just about everything. Make it as strong or as light as you want.
Capsule it! There are various garlic supplements available on the market. If you do not want to cook or you can’t stomach raw garlic, you can simply use garlic supplements. Make sure to check its properties and ingredient list carefully.
References Bayan, L., Koulivand, P. H., & Gorji, A. (2014). Garlic: a review of potential therapeutic effects. Avicenna journal of phytomedicine, 4(1), 1–14.
While studying hundreds of dietary theories, Ayurveda was one of the most interesting to me because as old as this practice is, it acknowledges and embraces the individuality of each person. The short version of Ayurvedic philosophy is that “everything is poison, or everything is medicine”. It all depends on what benefits your body and what does not, thus emphasizing everyone has a unique health pattern, and no one approach can cure-all. Like all holistic health systems, Ayurveda emphasizes the unshakable connections between the body, mind, and spirit. In Ayurveda, perfect health is defined as “a balance between body, mind, spirit, and social wellbeing.”
Ayurveda is ancient Indian medicine. The primary source of Ayurveda medicine is the Charaka Samhita, which is an ancient written text in Ayurveda medicine in the Sanskrit language. It is felt to be one of the oldest and the most important ancient authoritative writings on Ayurveda. The meaning of Ayurveda is “knowledge of life.” This path of knowledge is over 5,000 years old, and it aims to bring a sense of peace, purpose, joy, happiness, and everlasting spirited health to those who practice it.
Ayurveda medicine can apply to everyday life. It highlights the idea that every single one of us is unique and no two human bodies have the same- bio-individuality. What may work for someone may not for another. Five elements of Ayurveda medicine are also considered the fundamental building blocks or pillars of nature. All things in the universe, both living and nonliving, are joined together. In fact, everything in the universe is actually made of the same five gross natural elements: space, air, fire, water, and earth. In Ayurveda, there is such a strong connection between oneself and the environment around them. When we are connected to our inner self, our environment, the people around us we create balance which ensures us good health. When we retain this balance, by interacting with our environment in a positive and healthy way, we will remain healthy.
However, when we disrupt our balance by our lifestyle choices such as diet, exercise, stress and relationships, we create physical, emotional and spiritual imbalances. These imbalances can introduce and create an environment that is susceptible to disease. We, as human beings, are ultimately responsible for our choices and actions that can either create or disrupt harmony and balance.
Now I do not advocate for any one particular diet, practice, or other, but instead, I try and focus on the elements of different holistic practices that will bring myself the benefits I am seeking and Ayurvedic Medicine happens to be the one I am choosing to focus on.
True to Ayurvedic medicine, everything is experienced as a mixture of 20 different Qualities, or attributes, which describe everything in our Physical and Mental world.
Oily, Dry
Heavy, Light
Slow, Sharp
Soft, Hard
Slimy, Rough
Viscous, Liquid
Gross, Subtle
Stable, Mobile
Cloudy, Clear
Cold, Hot
An excess or deficiency in one of these qualities can lead to an imbalance in health. These opposites serve as a guiding light to effectively diagnose and treat an ailment. Ayurveda believes that only opposite qualities can combat the ailment. For example, when you are happy, it might feel light, mobile and clear. Anger might feel hot and rough. These qualities also instruct us how to find balance in our diet & lifestyle. When the weather is hot and dry, we might find that our body, mind or emotions become hot and dry as well. We could try taking a stroll in cool, light, moist air, cool or moist foods can help too, such as watermelons, or berries. Maybe even a heavy, cool nap. When the body is experiencing something cold, wet and heavy, like a mucusy cough, it can be helpful to drink some channel-opening, warming, sharp, dry ginger tea or to sit in the hot, dry, sun for 20 minutes.
Ayurveda medicine also applies the principles of the three doshas and prakruti. Ayurvedic philosophy refers to prakruti, as the specific constitution that people are born with. Prakruti is established at birth and is a unique combination of physical and psychological characteristics that affect the way each person functions. Prakruti never changes but can be constantly influenced by a myriad of factors whether they are internal, external or environmental, like day and night, seasonal changes, diet, lifestyle choices, and more. Ayurveda teaches that three qualities, called doshas, form important characteristics of the prakruti, or constitution. These doshas are called vata, pitta, and kapha, and they all have a specific impact on bodily functions.
The Vata Dosha is the energy within ourselves that is responsible for controlling all the motions in our body. This includes the beating of our heart, blinking, blood circulation, and breathing. If your Vata dosha is in balance, then you will have vitality and creativity in your life, but if it is not balanced, then you will experience more anxiety and fear.
The Pitta Dosha energy is responsible for controlling your metabolism, including the percentage of nutrition in your body, your digestive system, your body’s temperature, and your body’s method of absorption. If your pitta dosha is balanced, then everything is in sync and is working in balance. This will provide you with contentment and boost your intelligence. On the other hand, if your pitta dosha is not balanced, your health will deteriorate, you will experience anger almost all the time, and you may begin to develop ulcers.
The Kapha Dosha controls your immune system, growth, body moisturization, and internal water supply. If it is out of balance, it will give rise to feelings of envy and insecurity, but if it is balanced, you will experience feelings of forgiveness and love.
Individual doshas are constantly fluctuating and are influenced by eating, exercising, and relating or connecting to others. Many factors can cause imbalance, including a poor diet, too much or too little physical or mental exertion, chemicals, or germs.
The Ayurvedic approach?
Ayurvedic Medicine practices both preventative medicine and curative medicine, much like traditional medicine.
Preventive medicine seeks to create and maintain health and longevity within the individual by emphasizing and defining each person’s prakruti (or constitution) and creating daily regimens and habits to create balance and support of that prakruti.
These routines and habits can include everything from diet and exercise to herbal therapies, massage, meditation, and social behavior and positive relationships.
Curative medicine seeks to heal illness by one or more of these approaches
Internal measures, including shodhana (detoxification) and shamana (methods used to improve quality of life via palliative care).
External measures, including snehana (oil treatments), svedana (steam therapy using herbal steam), and use of herbal pastes.
Surgical methods, including removal of tissues, organs, and harmful growths
Mental and spiritual therapies, called daivya chikitsa
Herbal measures, including rasa shashtra (the use of various herbal and trace metal formulations)
It is important to note that only a trained Ayurvedic practitioner can accurately determine a person’s prakruti and dosha. This classification is based on a thorough examination, which includes observing one’s facial features, body build, way of walking, speech patterns, pulse, and much more. For more information, see What Happens In a Visit to an Ayurvedic Practitioner.
