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Fasting: One Medicine for Every Disease

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Fasting: One Medicine for Every Disease

Fasting is considered as best detoxifying treatment in ayurveda. Animals abstain from food during their sickness. So, it also applies to human beings.

In Nature Cure, fasting is a primary treatment and it is applicable in almost all diseases. Naturopathic treatment starts with fasting and ends with advocating healthy eating and correcting lifestyle.

Why do you need fasting?

Your wrong dietary habits, unhealthy foods, wrong food combinations, overeating and poor digestion cause formation of Ama Dosha in your body. It is a type of toxins that accumulates in the abdomen and causes abdominal diseases. It mixes with doshas (Vata, Pitta and Kapha) and waste products. Then it converts to Amavisha, which spreads throughout the body. Then it causes disease of an organ where it finds a weakness. It blocks the channels and affects the natural function of tissues and organs. Therefore, Ama Dosha is a main disease-causing factor, according to ayurveda.

To cure any disease, you first need to remove already formed Ama Dosha in your body. Then you require to prevent its further formation. For removing Ama Dosha, you require fasting. Because Ama Dosha contributes to every disease and fasting removes Ama Dosha. Therefore, fasting is called one complete medicine for all diseases. Due to this reason, fasting is a primary treatment or therapy in nature cure.

If you do regular fasting for a full day at least once per month, ideally once per week and follow the ayurvedic diet plan or Healing Diet, further formation of Ama Dosha also stops. So, you always live a healthy life. You will not suffer from any disease in your life.

Also Read: Ama Dosha, Amavisha and Garvisha in Ayurveda.

Fasting Purposes

लङ्घनेन क्षयं नीते दोषे संधुक्षितेऽनले ॥१४०॥ विज्वरत्वं लघुत्वं च क्षुच्चैवास्योपजायते ।

Fasting reduces Dosha aggravation in the body and stimulates natural digestive power (Agni), according to ayurveda. By fasting, you feel lightness in the body and improved appetite. So, it is very important step in ayurveda as well as in nature cure to treat every disease.

There are three purposes of fasting:

  1. Giving complete rest to the digestive system.
  2. Detoxifying the digestive system and getting rid
    of foreign matters.
  3. Restoring natural healthy digestion.

Fasting provides complete
rest to the digestive system

Your digestive system has to work constantly without getting any rest and healing time. Your digestive system also needs rest to heal itself. Fasting induces healing process in your digestive system as well as other organs in your body.

When you suffer from any illness, your appetite diminishes.
It indicates nature also wants that you should not eat food anymore until you
feel well.

After a few days, your body starts demanding for food. And
this is the right time to give food.

Fasting detoxifies the digestive system and helps in getting rid of foreign matters

Research studies reported fasting reduces oxidative damage
and inflammation in the body. These two factors contribute almost all diseases.
So, it can protect you from all types of heart diseases, neurological disorders,
obesity, hypertension, asthma and
arthritis.

It also helps the body to fight off microbes and foreign
matters. Therefore, it is a primary treatment in ayurveda and nature cure. It
stimulates your immune system to heal your body.

Fasting Restores Healthy Digestion

Fasting gives rest to the digestive
system and removes toxins from it. So, now you regain healthy digestion.
Healthy digestion prevents the accumulation
of toxins in the body and restores overall health.

How long should I do fast?

In Ayurveda, duration of complete fast (zero food intake)
varies according to a health condition. However,
long-term fasting is not recommended except in chronic fever in which ayurveda
recommends fasting for 5 days.

In most cases, Vata and Pitta type people should not do fasting for more than a day. In such cases, long-term fasting may also increase vata dosha in the body. So, fasting should be done carefully. However, they can adopt intermittent fasting. In intermittent fasting, one should eat food within 8-10 hours and should not eat any food for 14-16 hours every day.

Kapha type people can do fasting for 3 to 5 days or until
they feel appetite and signs of effective fasting (discussed below).

In Ayurveda, fasting is a primary indication for reducing
Ama Dosha from the body and cleansing the digestive system. Ama dosha indicates
an accumulation of toxins in the body.

The basic principle for the duration
of fasting is:

“Fasting starts when you don’t feel appetite anymore,
fasting ends when you feel appetite and your body demands the food passionately.”

According to this principle, the duration of fasting is not fixed. So, one should do fast until the appearance of signs of effective fasting.

Signs of Effective Fasting

  1. Increased appetite.
  2. Increased energy.
  3. Feeling of lightness in the body.
  4. The clarity
    in the mind.
  5. Clean tongue – discoloration (white, black or
    yellow) of tongue disappears.
  6. No digestive ailment like bloating, gas,
    abdominal heaviness, etc.
  7. One will feel appetite and his/her body will
    demand food passionately.

In nature cure, we recommend fasting for 3 days in almost all diseases. However, patients suffering from chronic diseases or weak patients can do fast for one day. Initially, one can start with one-day fasting. The duration can be increased as the body develops tolerance to fasting.

Without professional supervision, you should not have water fasting for more than 24 hours.

The duration of fasting depends on the strength of the
patient’s body. As in ayurveda, nature cure also recommends fasting for one day
for weak people. Vata type people are generally weak. Pitta type people have
excessive hunger. So, one day fasting in them serves the purpose. Kapha type
people can do fast for a longer duration without any trouble.

Healthy people should do fast once per week to live a
healthier, happier and longer life.

Conclusion: Fasting duration can vary according to the
strength of the patient. If you are
getting nature cure treatment, then the weak
patient should fast for a day and strong patient should do fast for 3 days. For
preventive measure, one should do fast for a whole day once per week.

How to Fast

First Method: Only Plain
Water is Permitted.

One should not eat
anything for the recommended duration, which may vary from 1 to 3 days. You can
drink water. This is an ideal method.

Second Method: Coconut
Water is Permitted.

Generally, Pitta type people feel extreme appetite. So, one
day fast is also very difficult for them. In such cases, if you feel extreme or
unbearable appetite, then you can take coconut water occasionally whenever you
feel its need.

Third Method: Intermittent Fasting – Eat within 8 hours
and fast for 16 hours each day.

This is a modern-day
fasting method and serves very good results if you only take plant-based foods.
Within 8 hours, you can eat anything, which is healthy. After 8 hours, you are
not allowed to eat anything.

For example, if you took breakfast at 8 AM, then your last meal of the day must be before 4 PM. So, you are fasting between 4 PM evening to 8 AM the next morning.

We recommend the following way:

Timings Food Types
8:00 AM Vegetable Juice or Smoothie
10:00 AM Fruits (Group 1 or 2)
1:00 PM (Lunch) Salad + Herbs + Seeds + Whole Grains +/- Legumes +/- boiled vegetables +/- spices
4:00 PM Fruits (Group 3 or 4)
6:00 PM (Dinner) Salad + Herbs + Nuts +/- Whole Grains

For Fruit groups, check Fruit Guide.

This method is most useful if you suffer from obesity, heart
diseases, metabolic disorders, polycystic ovarian disease, hormonal imbalance,
fatty liver disease, etc.

What should I do if I cannot continue fasting?

Stay calm and don’t get panic. If you cannot start 3 days long fasting, then you can start skipping your breakfast. You can practice it for a few days. Then you can try by skipping both breakfast and lunch. When your body adapts, you can fast for a whole day. This practice also makes you able to keep fast for 3 days. Alternatively, you can follow Fasting for Healing Regimen.

3 days fasting is the initial
requirement in Nature Cure. Many people can do it without any trouble.

People with a weak
mind and excessive hunger may adopt the second method and let the body adapt to fasting. They can keep one full day fast
once per week.

Healthy people should adopt one full day fasting once per week or intermittent fasting on a daily basis.

Fasting Contraindication

क्षयानिल भय क्रोध काम शोक श्रमोद्भवात् ।

  1. Progressive wasting of the body.
  2. Aggravation of Vata Dosha.
  3. Fear.
  4. Anger.
  5. Excessive physical relations.
  6. Excessive grief.
  7. Excessive physical exertion.

प्राणाविरोधिना चैनं चैनं लङ्घनेनोपपादयेत् ॥१४१॥ बलाधिष्ठानमारोग्यं यदर्थोऽयं क्रियाक्रमः ।

There is no limit on fasting prescriptions, but you should do fasting according to your strength. It can vary person-to-person. It depends on your mental and physical strength. Still, we have the main aim to preserve strength. Generally, a healthy individual can have fast for three days without having any problem.

References

  1. Charak Samhita, Chikitsa Sthana, Chapter 3, Verse 139-142.

Breathwork Basics, Uses, and Types

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Breathwork Basics, Uses, and Types

Breathwork refers to any type of breathing exercises or techniques. People often perform them to improve mental, physical, and spiritual well-being. During breathwork you intentionally change your breathing pattern.

There are many forms of breathwork therapy that involve breathing in a conscious and systematic way. Many people find breathwork promotes deep relaxation or leaves them feeling energized.

People practice breathwork for a variety of reasons. Overall, it’s thought to bring about improvements in emotional state and to decrease levels of stress in otherwise healthy people.

People have practiced breathwork to:

  • aid positive self-development
  • boost immunity
  • process emotions, heal emotional pain and trauma
  • develop life skills
  • develop or increase self-awareness
  • enrich creativity
  • improve personal and professional relationships
  • increase confidence, self-image, and self-esteem
  • increase joy and happiness
  • overcome addictions
  • reduce stress and anxiety levels
  • release negative thoughts

Breathwork is used to help to improve a wide range of issues including:

  • anger issues
  • anxiety
  • chronic pain
  • depression
  • emotional effects of illness
  • grief
  • trauma and post-traumatic stress disorder (PTSD)

Holotropic Breathwork is a therapeutic breathing technique meant to assist you with emotional coping and personal growth. Holotropic Breathwork was established in the 1970s by Dr. Stan Grof and Christina Grof, a husband and wife duo.

Goal: Bring about improvements to your psychological, spiritual, and physical well-being.

What happens during a Holotropic Breathwork session?

  • Group guidance. Usually sessions are done in a group and facilitated by a certified practitioner.
  • Controlled breathing. You’ll be guided to breathe at a fast rate for a set amount of time in order to bring about altered states of consciousness. This will be done lying down.
  • Music. Music is a part of holotropic breathwork sessions.
  • Meditative art and discussion. Afterwards you might be guided to draw a mandala and have a discussion about your experience with the group.

The Rebirthing breathwork technique was developed by Leonard Orr in the United States. The technique is also known as Conscious Energy Breathing (CEB).

CEB proponents consider unprocessed, or repressed, emotions as having a physical impact on the body. This could be caused by trauma or because the emotions were too difficult or painful to deal with at the time.

Detrimental thought or behavior patterns or the way a person has been conditioned to react to events throughout their life, are considered contributing factors for unprocessed emotions.

Goal: Use the breathing exercises as a self-healing practice to help people work on blocked emotions and energy.

What happens during a Rebirthing breathwork session?

  • Experienced guidance. It’s advised that you do a Rebirthing session under the supervision of a qualified instructor.
  • Circular breathing. You’ll relax and use what is known as conscious connected circular breathing. This is where your breaths are continuous with no spaces or retention between breaths.
  • Emotional and physical response. During this time you may have an emotional release thought to be triggered by subconscious feelings and thoughts. Bringing the adverse aspects of past trauma to the surface to be let go of is thought to bring about inner peace and a higher level of consciousness.

The Clarity Breathwork technique was developed by Ashanna Solaris and Dana DeLong (Dharma Devi). It’s similar to Rebirthing breathwork techniques. This practice supports healing and transformation by clearing blocked emotions through the physiological impact of controlling your breathing.

Through this type of breathwork, you practice circular or continuous breathing. Through the practice, you may learn to have a greater awareness of the present moment.

Goals: Support healing, have higher energy levels, experience better mental or creative focus through specific breathing methods.

What happens at a Clarity Breathwork session?

Before a Clarity Breathwork session you will have an interview or counseling session with your practitioner and set intentions for your sessions. You will use circular breathing as you’re guided through the session. The session will end with a time for sharing.

While there are many benefits to breathwork therapy there are certain risks to the technique of which you should be aware. Always talk to your doctor before beginning any breathwork therapy, especially if you have a medical condition or take medications that may be affected by the practice. This includes if you are pregnant or breastfeeding.

It’s recommended that you do not practice breathwork if you have any of the following:

  • breathing issues
  • cardiovascular issues
  • high blood pressure
  • history of aneurysms
  • osteoporosis
  • recent physical injuries or surgeries
  • severe psychiatric symptoms
  • vision issues

One concern of breathwork is that you can induce hyperventilation. This can lead to:

  • clouded vision
  • cognitive changes
  • decreased blood flow to the brain
  • dizziness
  • heart palpitations
  • muscle spasms
  • ringing in the ears
  • tingling of extremities

Practicing through a guided recording, program, or reputable organization can help you pace yourself and get the most out of your breathwork.

Your experience and process with breathwork will be unique. Talk to a healthcare provider before doing any breathwork therapies. This is especially important if you have any medical conditions or take medications.

Once you decide which type of breathwork you’d like to try, look for a practitioner with whom you can have one or more sessions. You can find a practitioner by looking online or by seeking a personal recommendation from someone you trust.

Carefully note how you react to any breathwork techniques and discontinue the practice if you find that you are experiencing any adverse reactions.

12 Effects of Anxiety on the Body

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12 Effects of Anxiety on the Body

 

Everyone has anxiety from time to time, but chronic anxiety can interfere with your quality of life. While perhaps most recognized for behavioral changes, anxiety can also have serious consequences on your physical health.

Read on to learn more about the major effects anxiety has on your body.

 

Anxiety is a normal part of life. For example, you may have felt anxiety before addressing a group or in a job interview.

In the short term, anxiety increases your breathing and heart rate, concentrating blood flow to your brain, where you need it. This very physical response is preparing you to face an intense situation.

If it gets too intense, however, you might start to feel lightheaded and nauseous. An excessive or persistent state of anxiety can have a devastating effect on your physical and mental health.

Anxiety disorders can happen at any stage of life, but they usually begin by middle age. Women are more likely to have an anxiety disorder than men, says the National Institute of Mental Health (NIMH).

Stressful life experiences may increase your risk for an anxiety disorder, too. Symptoms may begin immediately or years later. Having a serious medical condition or a substance use disorder can also lead to an anxiety disorder.

There are several types of anxiety disorders. They include:

Generalized anxiety disorder (GAD)

GAD is marked by excessive anxiety for no logical reason. The Anxiety and Depression Association of America (ADAA) estimates GAD affects about 6.8 million American adults a year.

GAD is diagnosed when extreme worry about a variety of things lasts six months or longer. If you have a mild case, you’re probably able to complete your normal day-to-day activities. More severe cases may have a profound impact on your life.

Social anxiety disorder

This disorder involves a paralyzing fear of social situations and of being judged or humiliated by others. This severe social phobia can leave one feeling ashamed and alone.

About 15 million American adults live with social anxiety disorder, notes the ADAA. The typical age at onset is around 13. More than one-third of people with social anxiety disorder wait a decade or more before pursuing help.

Post-traumatic stress disorder (PTSD)

PTSD develops after witnessing or experiencing something traumatic. Symptoms can begin immediately or be delayed for years. Common causes include war, natural disasters, or a physical attack. PTSD episodes may be triggered without warning.

Obsessive-compulsive disorder (OCD)

People with OCD may feel overwhelmed with the desire to perform particular rituals (compulsions) over and over again, or experience intrusive and unwanted thoughts that can be distressing (obsessions).

Common compulsions include habitual hand-washing, counting, or checking something. Common obsessions include concerns about cleanliness, aggressive impulses, and need for symmetry.

Phobias

These include fear of tight spaces (claustrophobia), fear of heights (acrophobia), and many others. You may have a powerful urge to avoid the feared object or situation.

Panic disorder

This causes panic attacks, spontaneous feelings of anxiety, terror, or impending doom. Physical symptoms include heart palpitations, chest pain, and shortness of breath.

These attacks may occur at any time. You can also have another type of anxiety disorder along with panic disorder.

 

Long-term anxiety and panic attacks can cause your brain to release stress hormones on a regular basis. This can increase the frequency of symptoms such as headaches, dizziness, and depression.

When you feel anxious and stressed, your brain floods your nervous system with hormones and chemicals designed to help you respond to a threat. Adrenaline and cortisol are two examples.

While helpful for the occasional high-stress event, long-term exposure to stress hormones can be more harmful to your physical health in the long run. For example, long-term exposure to cortisol can contribute to weight gain.

 

Anxiety disorders can cause rapid heart rate, palpitations, and chest pain. You may also be at an increased risk of high blood pressure and heart disease. If you already have heart disease, anxiety disorders may raise the risk of coronary events.

 

Anxiety also affects your excretory and digestive systems. You may have stomachaches, nausea, diarrhea, and other digestive issues. Loss of appetite can also occur.

There may be a connection between anxiety disorders and the development of irritable bowel syndrome (IBS) after a bowel infection. IBS can cause vomiting, diarrhea, or constipation.

 

Anxiety can trigger your flight-or-fight stress response and release a flood of chemicals and hormones, like adrenaline, into your system.

In the short term, this increases your pulse and breathing rate, so your brain can get more oxygen. This prepares you to respond appropriately to an intense situation. Your immune system may even get a brief boost. With occasional stress, your body returns to normal functioning when the stress passes.

But if you repeatedly feel anxious and stressed or it lasts a long time, your body never gets the signal to return to normal functioning. This can weaken your immune system, leaving you more vulnerable to viral infections and frequent illnesses. Also, your regular vaccines may not work as well if you have anxiety.

 

Anxiety causes rapid, shallow breathing. If you have chronic obstructive pulmonary disease (COPD), you may be at an increased risk of hospitalization from anxiety-related complications. Anxiety can also make asthma symptoms worse.

 

Anxiety disorder can cause other symptoms, including:

  • headaches
  • muscle tension
  • insomnia
  • depression
  • social isolation

If you have PTSD, you may experience flashbacks, reliving a traumatic experience over and over. You might get angry or startle easily, and perhaps become emotionally withdrawn. Other symptoms include nightmares, insomnia, and sadness.

Siddha Medicine | Siddha System of Medicine – Basics, Origin & Treatment

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Siddha Medicine | Siddha System of Medicine – Basics, Origin & Treatment

Siddha is an ancient system of medicine that originated in the south India. This system is believed to have originated several centuries ago or even since the beginning of the history of mankind. Many ingredients used for preparing Siddha Medicines are same as used in ayurveda.

What is Siddha?

Siddha is one of the oldest systems of medicine discovered in the South India as a part of the trio, the other two being the Ayurveda and Unani. It is based on the principles similar to Ayurveda. According to the ancient Siddha texts, a human body is made up of several elements. It is a microscopic component of the universe. The elements that form a human body are the earth (MUNN), fire (THEE), water (NEER), air (VAYU) and space (AKASAM). Additionally, there are three humors or the DOSHAS called the Vata, Pitta, and Kapha. Siddha medicine believes that diseases occur when there is a disequilibrium or imbalance in these humors or if their individual harmony is disturbed. The balance can be restored by correcting the underlying dosha by the application of the Siddha medicine system.

These three Doshas co-exist in all the cells of the body. They function in a harmonious manner to create a balance. Vata is formed by VAYU and AKASAM. It controls the sensory and motor functions of the nervous system such as sensation and movement. Pitta is formed by THEE (fire). It controls the metabolic processes in the body such as digestion, and assimilation, and helps to maintain the warmth of the body. Kapha is formed by NEER (water) and MUNN (earth) and controls stability.

The three doshas are considered the three pillars of health and support the structure and functions of the body. These Tridoshas are involved in regulating all the functions of the body, and maintain the balance in the physical, emotional and mental spheres.

Origin of Siddha

Siddha system that originated in the South India derives its name from the term ‘Siddha’ which means an achievement. The practitioners of this medicine system are called the Siddhars. They need to attain the physical and spiritual excellence to be able to treat people.

Eighteen Siddhars have been believed to have contributed towards the development of this system. The Siddha texts are in Tamil language and the system is practiced mainly in the Tamil-speaking parts of the world.

History of Siddha

It is believed that the place for the beginning of the human civilization as allotted to the mankind by the Creator was in the temperate zone and the fertile regions of the East, which includes India. Human race evolved in this region. Hence, India is considered the first country from which the human civilization began and spread.

According to the Indian history, the Dravidians were the first inhabitants of India among whom the Tamilians were quite prominent. The Tamilians were also the earliest civilized humans. They made considerable progress in the civilization than the other ancient people.

During those times, the languages of India were grouped largely into two classes: Sanskrit in the northern regions and Dravidian language in the southern regions. So, the Siddha science of medicine, which is of fundamental importance for the well-being and survival of humans and has its literature in the Dravidian Tamil language, is believed to have originated in the South India during the period the mankind evolved and developed as the civilization spread.

The Siddha system was prevalent in the south India and the Ayurveda, which was largely in the Sanskrit language, developed in the north. However, instead of giving the name of any human as the founders of these medicine systems, our ancestors attributed the creator for their origin and development. Hence, Siddha medicine is considered to have been created by Lord Shiva, who unfolded the knowledge of medicine to his concert Parvati, who later handed it down to the Nandi Deva and the Siddhars. The Siddhars were considered scientists in ancient times.

Though it is difficult to determine the exact point of time when this system originated, it is considered eternal. It began with the mankind and is expected to end with it.

Basic Concepts and Principles of Siddha

The fundamental and applied principles of Siddha system of medicine have a close similarity to the principles of Ayurveda. According to the Siddha system, a human body, as well as the plants and other living species, are the replica of the elements of the universe irrespective of their origin. This system believes that all the objects in the universe are made of five basic elements which are:

  1. Earth
  2. Water
  3. Air
  4. Fire
  5. Sky

The food we consume and the medicines we take are also composed of these five elements. The amount and proportion of these elements in the medicines vary. It is their preponderance that is responsible for the medicinal actions and therapeutic results they produce.

Siddha system considers a human body as a conglomeration of 3 doshas, 5 elements, and 7 basic tissues together with waste products such as sweat, feces, and urine.

The food, which is the basic building material for the human body, gets processed into these body tissues, humors, and waste products to determine the balance of the doshas in the body.

The equilibrium of humors ensures optimum health while any disturbance in these results in diseases. Siddha system also deals with the concept of salvation in life. Siddhars propose that the state of salvation can be achieved through the use of natural Siddha medicines and meditation.

Mode of action of Siddha medicines

Siddha Medicine works by revitalizing and rejuvenating the organs. This helps to correct the dysfunctions responsible for causing the diseases. It restores the normal functioning of the organs and maintains the ratio of the three doshas – Vata, Pitta, and Kapha, thereby providing a healthy state of equilibrium in the body. No artificial chemicals are involved in Siddha medicine.

Siddha medicine also believes that the universe consists of two entities.

  1. Matter
  2. Energy

The Siddhars call these energies, the Siva (male) and Shakti (female, creation). It proposes that matter cannot exist without the energy inherent in it and vice versa. Thus, the two co-exist and are inseparable.

Materia Medica of Siddha Medicine

The Siddha system has developed a rich treasure of medicinal knowledge that includes the use of herbs, metals, and minerals. Depending on the nature and duration of the illness, the results with these medicines may take a variable time to be noticeable.  Siddha Medicine can provide an instant relief in some cases, whereas in other cases, the results may take a longer time. Once the disorder is completely cured, the patient can stop taking the medication. Here are the basic forms of medicines in this system:

  • Siddha medicine has 25 varieties of inorganic and water-soluble compounds like alkalis and salts that are called ‘UPPU.’
  • It has 64 varieties of drugs prepared from minerals. These medicines are not soluble in water and are vaporized when put in the fire. Out of these, thirty-two are natural and the rest are artificial.
  • Some medicines exhibit properties like sublimation on heating. These medicines contain mercury and its different forms such as mercuric chloride, red sulfide of mercury, and red oxide of mercury.
  • The system has a separately classified group of medicines prepared from metals and their alloys, which liquefy when heated and solidify upon cooling. These medicines are prepared from metals like gold, silver, lead, copper, tin, and iron that are incinerated by special processes.
  • Sulfur, which is insoluble in water, is also used for treating several ailments owing to its therapeutics properties.

Efficacy & Limitation of Siddha Medicine

The Siddha system can help in treating several diseases although its use in the emergency cases is limited. This system is effective in treating most skin problems including psoriasis as well as urinary tract infections, hepatic diseases, general debility, digestive disorders, arthritis, allergic disorders, postpartum anemia, and fever. It is also effective in the management of viral infections, chronic inflammation, endocrine disorders, and functional disorders.

Diagnosis in Siddha Medicine

Siddha medicine relies on the examination of pulse, eyes, urine, tongue, voice, skin color, and the status of the digestive system to diagnose diseases. This system provides a detailed procedure for the examination of urine including the study of its color, density, smell, oil drop spreading pattern and quantity to determine the cause of illness. The system advocates a holistic approach and the diagnosis is based on the study of the person as a whole and not just the examination of the affected parts of the body.

Siddha Medicine Treatment

The Siddha System emphasizes that the treatment of a patient should be based not just on the disease but also his physical, mental and spiritual state. It also takes into account the environment, age, gender, habits, habitat, mental frame, and the meteorological considerations while recommending the treatment. It also considers the appetite, diet, and physiological constitution of the patient. This means the treatment is individualistic and aimed at removing the root cause of the illness.

What are Benefits of Siddha Medicine?

  1. Traditional Siddha medicine upholds maintaining the equilibrium of elements in the body and eliminating pathogens for treating diseases and boosting the health.
  2. It stresses on the importance of prevention of diseases rather than treating them.
  3. According to the Siddha medicine, diet and lifestyle play an important role in maintaining health and curing diseases.
  4. The medications are aimed at restoring balance in the body.
  5. Siddha medicines do not react adversely with the modern medications. Hence, patients who are using allopathic medicines can continue using the same while taking Siddha medicines, but keeping at least 3 hours gap between both.
  6. All Siddha medicines are natural and do not produce any side effects.

Natures Sattvic Food

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Natures Sattvic Food

The food that promotes physical, mental and spiritual wellbeing and goodness is called sattvic food. This type of food is easy to digest and produces lightness in the body. It promotes calmness, wisdom and intelligence and gives better mental clarity.

Sattvic word is derived from Satva, which means “Goodness”. Sattvic food promotes the following qualities:

  1. Balance.
  2. Clarity.
  3. Compassion.
  4. Goodness.
  5. Kindness.
  6. Mercy.
  7. Peacefulness.
  8. Positivity.
  9. Serenity.
  10. Truth.
  11. Virtuousness.
  12. Wellbeing.

Sattvic diet is based on the above qualities of Satva, overall Goodness. The diet that promotes the above qualities in our mind and body is called Sattvic Diet.

Sattvic Food Characteristics

The foods that have the following characteristics are Sattvic Foods:

  1. Natural Intact form (wholesome).
  2. Uncooked Plant-based.
  3. Full of vitality and livingness.

In such foods, the cells and tissues are still alive, even after picking them up from the trees. They are not dead. Cells still function and respond to biochemical stimuli. Enzymatic actions are still taking place in them. They are still respiring. It happens with fruits and vegetables.

Alternatively, they should have the power of germination. It happens with seeds, nuts, legumes, and whole grains.

Sattvic Food List

The foods listed below are Sattvic Foods.

  1. Fruits.
  2. Vegetables.
  3. Legumes – immature or sprouts and peanuts (e.g. fresh edamame, fresh green peas, fresh green beans, sprouts, etc.).
  4. Nuts.
  5. Seeds.
  6. Water, especially unpolluted rainwater.
  7. Mother’s milk (if the mother eats sattvic food).

Are whole grains not sattvic?

Uncooked and sprouted whole grains are sattvic. When they are cooked, they become Rajasic food. When they are cooked with oil and fat, they become Tamasic food.

Are matured legumes not sattvic?

Matured legumes (except peanuts) are not advised to eat without cooking. Sprouts of matured legumes are sattvic. Cooked legumes are Rajasic. When they are cooked with oil and fat, they become Tamasic food.

Effect of Cooking

The involvement of cooking converts Sattvic foods into Rajasic foods. If cooking is involved, foods are no longer remain Sattvic. Generally, whole grains and matured legumes are eaten after cooking, so they also become Rajasic foods. Generally, these foods are called Sattvic-Rajasic foods.

It also depends on how long you cook and how much heat is used while cooking. If excessive heat is used (e.g. frying in oil), these foods also convert into Tamasic foods. So, fried and overcooked foods are no longer remain Sattvic-Rajasic Foods. They become Rajasic-Tamasic foods.

Even if you are vegan or vegetarian and eat cooked foods more often, you are eating mostly Rajasic-Tamasic Diet. This diet lacks the qualities of Satva and causes diseases. So, it is still an unhealthy diet. That’s why you still suffer from several diseases.

Mother’s Milk as Sattvic Food

There are a few conditions that apply to a mother’s milk to be called sattvic. The first two conditions should be met.

  1. If a mother eats sattvic food, mother’s milk is sattvic food for the baby.
  2. If a mother feeds her baby with happiness, calmness, kindness, compassion and love, a mother’s milk remains Sattvic food.
  3. If a mother feeds her baby with anger, hurriedness, aggression, scolding and teasing, the mother’s milk becomes Rajasic.
  4. If a mother feeds her baby with sadness, anxiety, ignorance, stress and depression, the mother’s milk becomes Tamasic.
Mental State of Mother Effects
Happiness, Calmness, Kindness, Compassion & Love Sattvic
Anger, Ego, Hurriedness, Aggression Rajasic
Stress, Anxiety, Agony, Sadness, Ignorance, Depression Tamasic

Percentage

Eating habits also affect. If the mother eats 100% Sattvic foods, the mother’s milk remains Sattvic. Depending on the ratio of Sattvic, Rajasic and Tamasic foods in the mother’s diet, the same ratio represents in the milk.

Cultivating Executive Function for Peak Performance

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Cultivating Executive Function for Peak Performance

There’s an executive functioning skills list you utilize every single day, often without thinking of it. These skills include a variety of memory, flexible thinking, and self-control functions that help you work, function, and just generally live your life. Although we call upon many of these skills unconsciously, there are ways to further cultivate these skills to reap their benefits to a greater extent and achieve peak performance. 

In today’s post, we’re going to cover everything you need to know about cultivating an impressive executive functioning skills list, as well as the basics of executive functions, and much more. 

What are Executive Functions? 

Before we talk about strategies for cultivating these skills, let’s begin by covering the basics of executive functions and get to the root of what this term means. 

To do so, we’ll turn to Understood.org for a helpful definition: 

“Some people describe executive function as “the management system of the brain.” That’s because the skills involved let us set goals, plan, and get things done. When people struggle with executive function, it impacts them at home, in school, and in life. 

There are three main areas of executive function. They are: 

  1. Working memory 
  1. Cognitive flexibility (also called flexible thinking) 
  1. Inhibitory control (which includes self-control)” 

It’s pretty easy to see why these skills are so important and the impact they have on our lives. To highlight exactly how they help us on a day to day basis, let’s now look at a list of executive function skills. 

List of Executive Functions 

There are a number of skills you use every single day that are possible thanks to executive function. 

They include: 

  • Emotional control: Being able to manage your emotions so they don’t consistently interfere with your life 
  • Flexible thinking: This relates to resilience and the ability to adapt and adjust when circumstances change or become challenging. To learn more about resilience, take a look at this post next: 10 Powerful Ways to Enhance Your Resilience. 
  • Working memory: This involves calling on past experiences or memories to help you manage the task at hand. For example, a child could learn that the last time they touched the stove, it burned their hand. Then, the next time they’re near the stove, they can call upon this memory to avoid touching the stove. 
  • Self-monitoring and metacognition: When you are able to take a step back and view yourself objectively or with a “bird’s eye view,” this is thanks to your metacognitive abilities, which are also included in your executive functioning skills list. 
  • Planning and prioritizing: Determining which steps or responsibilities should come next on a list is an important part of brain development. These executive function skills fall under the planning and prioritizing category  
  • Task initiation: How quickly do you start on a task? Are you likely to procrastinate and put it off for as long as possible? Your ability to quickly initiate tasks speaks your task initiation skills 
  • Response inhibition: How well are you able to stop yourself from acting on impulse? This is part of response inhibition, which includes considering the impact of your actions before making them.  
  • Organization: Organizational skills vary at different ages but are an important part of brain development during every part of your life. As a child, you might learn where to put your stuffed animals at the end of the day when your parents ask you to clean up. Then, as an adult, your organizational skills could include the system you have for organizing your gardening supplies in your tool shed, for example. 
  • Stress tolerance: Are you someone who can thrive in stressful situations? Do you perform best under pressure? If so, your stress tolerance skills could be quite impressive. But what if you tend to fall apart under stress or become withdrawn and disengaged? These are signs your stress tolerance skills could use some work.  

Cultivating Executive Planning Skills List for Peak Performance 

Right off the bat, you might notice you’re better at some of the items on the executive functioning skills list than others. Perhaps your organizational skills are superior, but your task initiation has room for improvement.  

So, your next question is: is your executive functioning ability set in stone? Can these skills be further developed and improved? 

The good news is, the answer is yes! 

Youcan cultivate executive functioning skills, so let’s talk about how to do that next. 

Fostering Your Executive Functions 

After reading the executive functioning skills list, you can probably imagine the difference it would make in your life if you foster these skills even further. And that doesn’t just mean how you live your day to day life, but it also refers to achieving peak performance. 

We have a whole post about peak performance right here. In it, we explain what peak performance means: essentially, performing to your maximum ability. So, if you can perform executive functioning skills to the maximum of your ability, this results in peak performance.  

Developing executive function skills 

There are different ways to foster your executive function skills, depending on the skill itself. 

Let’s go over some of the skills we mentioned in our list, along with different methods for cultivating these skills. 

Flexible thinking 

For this skill, we mentioned how it involves resilience. There are all kinds of ways to develop your resilience and become better at responding to life’s changes and challenges.  

At Neuvana, one of our favorite ways of doing this is with the help of vagus nerve stimulation. More specifically, utilizing Xen by Neuvana’s vagus nerve stimulating headphones. The vagus nerve plays a critical role in building stress resilience. As such, when you strengthen your vagus nerve, you can strengthen your ability to be resilient as well. 

Click here to shop Xen by Neuvana or learn more.  

Self-monitoring and metacognition 

For cultivating this skill, it’s helpful to ask yourself how you can work on becoming more self-aware. The good news is, if you’re asking this question, you’re already well on your way! Beyond that, here are some tips for cultivating your metacognitive skills: 

  • Regularly check in with yourself, especially when you’re performing tasks. Ask yourself what’s working, what isn’t, how you feel, and what you’re thinking. 
  • Set goals: This helps you remain aware of your progress and identify gaps where you can improve 
  • Ask for feedback: The feedback you receive from others offers you unique insight into your own behaviors and also offers you a perspective you might not have considered. Taking the time to ruminate on this feedback is incredibly useful when it comes to improving your metacognitive abilities.  

Stress tolerance 

No one is completely immune to the effects of stress. Nor should we be! In fact, the stress response is an important (and useful) part of human existence. Stress can be motivating, and the stress hormone also helps our body perform important functions when we face a threat.  

Of course, when stress becomes ongoing or chronic, it ceases to become a good thing. That’s when it’s important to cultivate your stress tolerance abilities so you can check them off your executive functioning skills list. 

In this post, we list a number of ways to manage your stress levels. In it, we discuss the benefits of vagus nerve stimulation for stress relief and management. 

Vagus Nerve Stimulation and Cultivating Your Executive Functioning Skills List 

We’ve included two examples of how vagus nerve stimulating headphones can be a useful tool when you’re working on cultivating your executive functioning skills. The pursuit of strengthening these skills is an admirable one, with effects that can range anywhere from increased productivity to achieving your peak performance. 

If you’re ready to start experiencing the power and science of vagus nerve stimulation for yourself, you’re in the right place. Click here to learn more about how Xen by Neuvana works.  

How to Make Eyeshadow From Natural Ingredients

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How to Make Eyeshadow From Natural Ingredients

Over the years I’ve come up with plenty of natural makeup options. While I’ve already shared some of my simple eye makeup recipes here, this article gives more details on how to make your own DIY natural eyeshadow in a variety of shades!

Make Your Own Natural Eyeshadow

These recipes use herbs, clay, and real food ingredients. You can also add some mica for a little shimmer if desired. There are lots of pigment options, but I stuck to a few of the most common ones. If you’re in the mood to experiment, then give one of these a try for some homemade eyeshadow.

Tip: Make sure everything is very finely ground.

  • Purple/blue – freeze-dried blueberry powder
  • Pink – freeze-dried raspberry powder,  hibiscus powder, or beetroot powder.
  • Green – spirulina or moringa powder
  • Orange/yellow – turmeric powder
  • Brown – cocoa powder
  • White – kaolin clay
  • Dusty rose – rose kaolin clay
  • Light green – french green clay

Shimmery Mica

I add a little mica to products like lotion bars and tinted face moisturizer. Mica looks equally as good in eyeshadow. This mineral is naturally found in rocks and has a layer structure that catches the light and makes it sparkle. If you don’t have any on hand then it can easily be omitted. Mica doesn’t really add color on its own, just some sparkle.

Ultramarines are another common ingredient in eyeshadow products. Naturally derived ultramarine pigment is made from ground lapis lazuli and has been used for thousands of years. Natural ultramarines can have high levels of lead and other heavy metals due to their nature. Most cosmetics now use synthetic ultramarines derived from clay and sodium carbonate. Plants aren’t as vibrant as synthetic colorants, but I feel better about having them on my skin.

Why Skip Regular Eye Shadow?

I think by now you know the drill. Mainstream beauty care products are full of ingredients I’d rather avoid. Some of them also test on animals. The harsh chemicals in some eyeshadows can cause irritation, redness, itching, and flaking. Someone can use makeup multiple times or even for years only for it to then cause issues, according to allergist Purvi Parikh MD.

While it’s easy to reach for a brightly colored palette in the beauty aisle, it’s easy enough to make your own!

DIY Eyeshadow Safety

Spices like cinnamon and ginger may smell amazing, but they contain irritating essential oils. You’ll find cinnamon powder in these coconut flour apple cinnamon muffins and even this pumpkin spice face mask recipe. But I’m not using cinnamon in my eye shadow!

As much as we may try not to, it’s easy to touch our eyes or sweat and get eye makeup inside the eye. Our eyelids are the thinnest skin on the body at only .3-.8 mm thick and require special care. So while a pumpkin spice eyeshadow may look (and smell!) amazing, it’s not worth the risk of burning eyes.

We’re also not adding any oil or essential oils to the DIY eyeshadow recipe. While oil does make the powder stick to the skin better, it made the eyeshadow clumpy in my experiments. And not in a good way. The easiest option I’ve found is to swipe a light layer of a fast-absorbing carrier oil over the eyelid first. Then apply the eyeshadow powder. This method gives the eyeshadow some staying power without getting oily or clumpy.

I use a lot of essential oils in skincare products like deodorant and lotion, but they’re not so great for eye shadow. This coffee under eye cream uses a tiny amount of lavender essential oil, but it’s also not going on the eyelid itself. Essential oils in the eye can cause burning, redness, and general irritation.

What’s in a Natural Eyeshadow Recipe

Like most of my homemade makeup, it’s an art and a science. I often measure my makeup recipes in drops and pinches, but this DIY eyeshadow recipe is a little more precise. Feel free to play around with the colors though until you get the shade you want.

  • Arrowroot powder adds a little slip and acts as a base for the pigments. Most of the herb powders on their own are a little too course to stay on by themselves. The arrowroot smooths things over and blends them together.
  • Mica (as mentioned before) adds a little shimmer, but not much color. Feel free to skip it if you prefer.
  • Clays are light and powdery and add some soft color. Like the arrowroot, they help the plant pigments blend better.
  • Natural colorants like cocoa powder, turmeric, and beetroot are what make this DIY eyeshadow recipe colorful.

DIY Natural Eyeshadow Recipe

Simple ingredients combine to create a subtle, yet beautiful eyeshadow palette.

Prep Time5 mins

Total Time5 mins

Yield: 1 tsp eyeshadow (approximately) per shade

Materials

Dusty Rose Eyeshadow

  • ¼ tsp arrowroot powder
  • ½ tsp rose clay

Sea Green Eyeshadow

  • ¾ tsp spirulina powder can sub moringa powder
  • ¼ tsp arrowroot powder

Cocoa Shimmer Eyeshadow

    • ½ tsp cocoa powder
    • ¼ tsp arrowroot powder
  • 1 pinch bronze mica powder optional

Gold Eyeshadow

  • ¾ tsp turmeric powder
  • ¼ tsp arrowroot powder
  • 1 pinch bronze mica powder optional

Instructions

  • Combine all the ingredients for your desired shade in a small container.
  • Tightly cap the container and shake well to combine. Allow the powder to settle some before opening the lid.
  • Apply a tiny drop of oil to the eyelid and massage in. Use a makeup brush to apply the eyeshadow colors as desired.

Notes

Shelf life: About 1 year if stored properly.

Storage: Keep away from direct light and heat and avoiding using unwashed fingers or unclean makeup brushes. These will contaminate the powder and cause it to spoil faster.

Simmering Potpourri Recipes to Make Your Home Smell Amazing

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Simmering Potpourri Recipes to Make Your Home Smell Amazing

Cooler months mean more time curled up inside. Simmering potpourri recipes are a great way to make a home cozy and inviting. They’re just one way to get your winter hygge on!

What Is Simmering Potpourri?

When I say potpourri I’m not talking about the strange, artificial scented bowls collecting dust in older relative’s bathrooms. Simmering potpourri is made with naturally fragrant items heated in water, juice, or tea.

You can use a pot on the stovetop, a crockpot, or the slow cooker function on your Instant Pot. I’ve even seen small crockpots and wax warmers that would work. If you’re using the stove though, be sure to not leave it unattended!

What Do You Put in Simmering Potpourri?

There are a lot of options here and you can combine ingredients to make your own scents. Spices, tea, herbs, and fruits are popular choices.

Simmering potpourri can be really economical too if you use scrap lemon peels, orange peels, and apple peels and cores. Lemon peels also make tasty lemon pepper seasoning. Just don’t use peels that are mushy, brown, or in any way starting to go bad. Stinky rotten apple smell mixed with cinnamon isn’t what we’re going for here.

Simmering Potpourri Ingredients

  • Apple peels, slices and/or cores
  • Orange peels or slices
  • Lemon peels or slices
  • Grapefruit peels or slices
  • Tangerine peels or slices
  • Lavender (dried or fresh)
  • Mint (dried or fresh)
  • Pine or fir needles
  • Pinecones
  • Fresh ginger
  • Cinnamon sticks
  • Cloves
  • Star anise
  • Nutmeg
  • Allspice
  • Cranberries (dried or fresh)

The Health Benefits of Potpourri

Aromatherapy is a powerful tool for emotions, mental health, and physical health. We use essential oil diffusers in our home for their health and mood-boosting benefits. When simmering potpourri is heated, the volatile oils travel through the air, creating an inviting scent. These are the same volatile oils present in essential oils.

A 2009 clinical trial reported students showed less stress when they were inhaling bergamot essential oil. A 2020 animal study found essential oils can reduce anxiety, depression, and inflammation caused by oxidative stress. These are just a few of the studies highlighting the emotional benefits of volatile plant oils.

Not only does simmering potpourri create an inviting atmosphere it also has antimicrobial benefits. There are other potent antimicrobials (like garlic and onion) that don’t smell so cozy as part of a potpourri mix.

  • Lavender relieves stress and is antibacterial.
  • Rosemary improves memory, relieves stress, and is antibacterial.
  • Orange peel relieves stress and anxiety, uplifts the mood, and is antimicrobial.
  • Spices like cinnamon, clove, and ginger have antibacterial, antiviral, and antifungal properties.

Simmering Potpourri Recipes

These aren’t really recipes with strict measurements, more like ingredient lists and guidelines. It’s easy to mix and match to create your own custom scent, but here are some ideas to get you started.

  • Orange, rosemary, and mint
  • Apple, cinnamon, and clove
  • Cranberry, orange, cinnamon, and star anise
  • Lavender, lemon, and orange
  • Orange, pine needles, and pine cones

Turn It Into a Gift!

DIY skincare products are often my go-to for homemade gifts, but it’s also nice to DIY something a little different. Simmering potpourri makes a great gift – just put some in a mason jar or a cute bag. Some of the ingredients would even work in a cloth bag as a drawer freshener.

Be sure to skip the fresh fruit, fresh peels, or fresh herbs if making it as a gift. These ingredients can easily be dried though for a shelf-stable version.

Get ideas for other heartfelt DIY gifts for the holidays here.

Simmering Potpourri

These tantalizing recipes help make the home smell inviting and cozy. Even better, they cleanse the air and boost the mood!

Prep Time5 mins

Total Time5 mins

Yield: 1 batch

Author: Katie Wells

Materials

  • 3 cinnamon sticks
  • 6 clove buds
  • 1 orange, sliced
  • 1 apple, slices
  • ½ inch piece fresh ginger or 2 tsp dried
  • ¼ cup fresh cranberries dried will also work
  • 1 quart water

Instructions

  • Combine all of the ingredients into a pan, crockpot, or Instant Pot.
  • Add the water and bring everything to a boil. If using an Instant Pot use the saute setting.
  • Reduce the heat until the water is at a slow simmer. For the Instant Pot, use the slow cooker button.
  • Enjoy the scent, replacing any evaporated water as needed.

Notes

Shelf Life: This will last on the heat for up to several days, depending on which herbs and spices are used. Fresh fruit won’t last as long as dried spices.

You can make simmering potpourri jars with dried spices and fruit that will store in a cool dark place for about a year.

Storage: Compost the ingredients after use.

What are your favorite scents to use in your home? Leave us a comment and let us know!

About Katie Wells

Katie Wells, CTNC, MCHC, Founder of Wellness Mama and Wellnesse, has a background in research, journalism, and nutrition. As a wife and mom of six, she turned to research and took health into her own hands to find answers to her health problems. WellnessMama.com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.

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Shea Butter Benefits and Uses for Skin, Hair, Baby Care & More

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Shea Butter Benefits and Uses for Skin, Hair, Baby Care & More

You all know I’m a fan of using coconut oil and olive oil on skin and hair, but another all-star natural moisturizer around the home is pure shea butter. (Something about the name just even sounds luxurious, doesn’t it?)

Whether or not you have dry skin like me, you’ll love shea butter’s benefits. It can bring oily and combination skin types back into balance too. (My teens love it for this reason.)

This luxurious butter is very thick and solid at room temperature but has a buttery, rich consistency that makes it ideal to use as a natural eye cream, lip balm, or body butter.

Thanks to other unique properties, shea butter does more than moisturize and hydrate. It delivers vital health benefits like being anti-inflammatory and transporting anti-aging fatty acids right into the skin.

Many recommend it for sunburns or dark spots. It’s especially great for sensitive skin. There are so many shea butter benefits and uses!

So what exactly is it?

What Is Shea Butter?

Shea butter is a fat produced from the seeds and kernels of the shea (Karite) tree. The shea tree is native to West Africa and Sub-Saharan Africa. Its butter has been used internally and externally for centuries across the continent to soothe the skin.

This ancient African remedy is off-white and solid at room temperature, but it doesn’t leave your skin too greasy.

This skin superfood has been used in Africa and many other places for years to improve skin and hair. It also has a long history of medicinal use, such as in wound care and even treating leprosy.

While cocoa butter is hard at body temperature and coconut oil is liquid, shea butter is in between them as it starts to melt at body temperature when you touch it. This unique quality makes it easier to handle, cut, and measure than other moisturizers.

I love how it quickly absorbs, so it doesn’t stain clothes.

Shea tree butter has a strong, nutty, kind of earthy honey smell, likely from the cinnamic acid when you open the lid. (Don’t worry, you won’t feel like you smell like shea nuts for the rest of the day after using it.)

Shea Butter Benefits for Health

So what are the benefits of raw shea butter?

Shea butter is more than just a nice lotion or butter for dry skin. It is nutrient-rich and may help with some skin conditions when part of a healthy lifestyle.

  • Moisturizes – The concentration of natural vitamins and fatty acids in shea butter makes it incredibly nourishing and moisturizing for the skin. It remedies dry skin and helps protect the skin’s natural oils.
  • Reduces Inflammation – Due to its cinnamic acid and other natural properties, shea butter is anti-inflammatory. One compound, in particular, lupeol cinnamate, reduces skin inflammation and even potentially helps prevent skin mutations. Its anti-inflammatory properties make it beneficial for acne.
  • Smoothes Skin – Shea aids in natural collagen production and nourishes the skin to prevent drying. With long-term use, many people report skin softening and strengthening as well as wrinkle reduction.
  • Penetrates Skin – Many studies show that it is especially good at penetrating the skin and contains 60% fat, making it highly emollient (similar to how almond and jojoba oil polish the skin.) It’s high in essential fatty acids, which help build the skin barrier.
  • Provides Essential Fatty Acids – What makes shea butter unique is the fatty acid profile. In addition to cinnamic acid, shea contains oleic, stearic, linoleic, palmitic, arachidic, and linolenic acid. Together, these make it the perfect boost for cellular energy and regeneration.
  • Gives UV Protection – It may offer mild UV protection, up to SPF ~6.
  • Supplies Vitamins A and E – High in these nutrients, the antioxidant and anti-inflammatory properties on the skin may also help with dermatitis and psoriasis.
  • Reduces Joint Pain – A 2016 study found that it relieves the symptoms of osteoarthritis in rats and protects cartilage from destruction and degeneration.

More good news: it’s great to use on kids and babies too! A 2015 pediatric study demonstrated an eczema cream with shea butter to perform just as well as the standard ceramide products. In addition, it had a high compliance rate which means that the kids didn’t mind using it.

I’ve only ever used it externally. Ask a doctor or dermatologist before using, especially if you or your family have any underlying skin conditions.

Additionally, those with nut allergies should avoid or check with an allergist. Heating it does not remove the allergic risk.

What Are Some Good Uses for Shea Butter?

Here’s one you may not expect: some nationalities cook with/eat shea butter! (I have not tried it, but if you have, let me know in the comments!) I’ve even seen it in some chocolate recipes.

There are differing opinions on whether or not it’s healthy to eat. Since some studies suggest that ingesting shea butter may interfere with the digestion of other proteins, I use it externally only.

There are so many other uses for it externally. You can use shea alone or easily combined with other natural care products and ingredients.

Shea butter is one of the most versatile natural beauty ingredients, and I use it daily in some form. For years, I’ve used it in everything from my homemade lotion bars and original magnesium body butter to homemade lip balms and healing salves.

It has many hydrating benefits, and not just for the skin! You’ll also find shea butter in many hair products.

Shea Butter for Hair

Unless you have thick beautiful curls, pure shea butter by itself will weigh down your hair, but it’s lovely mixed into natural hair care. You won’t see it as the first ingredient—it’s usually further down. Sometimes, ingredients list it as “Butyrospermum Parkii” with shea in parentheses.

For years, I searched for a natural shampoo and conditioner that actually worked without having harsh or toxic ingredients. When I could not find it, I made my own skin and hair care line, Wellnesse.

Shea butter works well on both the hair and scalp. That’s why we use it as one of the main ingredients in my Wellnesse Curly Conditioner.

It helps seal cuticles for healthy and bouncy curls. It may help prevent breakage due to its high fatty acid content and mild UV protection.

If you struggle with dandruff, shea may help your scalp.

Shea Butter for Skin

I also love to use shea on my skin, both by itself and combined with other ingredients. It’s so easy to add to my skincare routine. Even though it feels thick, it melts right into my skin when I rub it.

So what does shea butter do for skin? Some of my favorite skincare uses are:

  • By itself for face and body as a natural moisturizer
  • Before sun or beach exposure to replenish skin
  • After sunburns to hydrate the skin
  • To ward off stretch marks
  • As a natural nail and cuticle cream
  • To plump up the delicate tissue and fine lines around the eyes
  • On sore and raw noses during a cold or flu
  • On scars to naturally help collagen production (I used it on my c-section scar!)
  • By itself for low-grade sun protection
  • To soothe dry and cracked feet and hands
  • As a natural baby-care product
  • By itself on the lips
  • On the eyelids before applying makeup to make it last longer
  • To improve skin elasticity (some even say it helps with cellulite)
  • To lighten skin and reduce dark spots
  • As a method to reduce acne blemishes and acne scars
  • To prevent insect bites

In addition to using it by itself, it works well in many DIY personal care recipes.

DIY Recipes

In my homemade products, I like to mix shea with essential oils. I use it to help with dryness and anti-aging in all of these DIY recipes:

  • In a lotion bar stick for easy use
  • In a pregnancy salve for stretch marks
  • As the best under-eye wrinkle remover and bag remover
  • In my homemade velvety soft whipped body butter
  • Whipped into a magnesium body butter
  • As a massage butter
  • In homemade liquid creme foundation and makeup
  • As a base for homemade deodorant
  • Added to homemade lotion
  • As an ingredient in baby care recipes
  • In a homemade shimmer lip balm

You can also emulsify it with other oils using the technique in my lotion recipe to get the most health benefits out of it.

What Kind Is Better?

There is a vast variation in the quality of shea butter, depending on the manufacturer and source. A 2010 study found that Eastern African shea tree nuts had significantly higher fat and oleic acid contents than Western countries. On the other hand, Western African shea butter is higher in stearic acid.

If you’ve tried shea butter before and haven’t liked it, try a different brand or check the expiration date. Shea butter may go rancid after 2-3 years, especially if it’s been exposed to heat or sunlight.

The American Shea Butter Institute warns that one of the main healing components in shea butter, cinnamic acid, is less present in inferior brands. They have issued classifications of different quality grades, and the best with the highest cinnamic acid content is Grade A.

I only use raw, unrefined, Grade A shea butter. Many refined ones are odor-free and bleached to be white. The refining process removes some of the beneficial properties like antioxidants and vitamins. I also don’t want to put bleach on my skin if I can help it.

If you have a container of it laying around, I’d still finish that up and then be sure to buy some Grade A when you run out.

To get the most antioxidant properties and anti-inflammatory power, here is what to buy.

The Best Shea Butter to Buy

I order this raw shea butter and have had great results, but you can also find good shea butter brands at many local health food stores. When it comes to choosing a better raw shea butter, just look for one that is:

  • raw/unrefined
  • unbleached
  • organic
  • Grade A

Choosing a shea butter with these claims will help you avoid solvents and other toxic chemicals sometimes used during the extraction process.

(If you have a Thrive Market membership, their brand is also fair trade.)

Caution: Before Using

If you get unrefined shea butter, that means it has not been filtered and may contain trace particles of the shea nut, hull, or kernels. To prevent irritated skin, you’ll want to strain it. The tiny pieces can be rough, even if you don’t feel them.

I often gently heat mine until it just melts (around 110?) and then pour through a cheesecloth or strainer to remove any particles. Once strained, I dump it into these (or any) silicone molds in pre-measured amounts (tablespoons, ¼ cup, etc.) to be ready for natural beauty recipes.

Tips for Using and Storing Shea Butter

  • Store it out of direct light or heat. Several sources suggest it may go rancid or expire within 12-24 months, but I never have a jar of it that long since it has so many uses.
  • If your shea butter gets crumbly, it may be a little cold. Holding it between your hands to warm it will help it soak in well.
  • TIP for use in DIY: If the shea butter is too thick, hard, or crumbly for what you’re trying to do, hold it in your hands for a moment to warm it. If needed, melt it over low heat (about 110 degrees) and then use. Do not let it get close to boiling, or you may lose some of the most beneficial healing properties.

The benefits of shea butter are vast! It’s an excellent part of your natural skincare routine arsenal. How will you and your family use it? Leave it out on your bathroom counter and watch it disappear!

This article was medically reviewed by Dr. Scott Soerries, MD, Family Physician and Medical Director of SteadyMD. As always, this is not personal medical advice, and we recommend that you talk with your doctor.

Have you ever used shea butter? How did it work for you? 

Sources:
  1. Oh, M. J., et al. (2017). Novel phytoceramides containing fatty acids of diverse chain lengths are better than a single C18-ceramide N-stearoyl phytosphingosine to improve the physiological properties of human stratum corneum. Clinical, cosmetic and investigational dermatology, 10, 363–371.
  2. Maranz, S., Wiesman, Z., & Garti, N. (2003). Phenolic constituents of shea (Vitellaria paradoxa) kernels. Journal of agricultural and food chemistry, 51(21), 6268–6273.
  3. Ugwu-Dike, P., & Nambudiri, V. E. (2021). A review of ethnomedicinal uses of shea butter for dermatoses in Sub-Saharan Africa. Dermatologic therapy, e14786. Advance online publication.
  4. Kao JH, Lin SH, Lai CF, Lin YC, Kong ZL, Wong CS. Shea Nut Oil Triterpene Concentrate Attenuates Knee Osteoarthritis Development in Rats: Evidence from Knee Joint Histology. PLoS One. 2016;11(9):e0162022. Published 2016 Sep 1.
  5. Hon, K. L., et al. (2015). Patient acceptability, efficacy, and skin biophysiology of a cream and cleanser containing lipid complex with shea butter extract versus a ceramide product for eczema. Hong Kong medical journal = Xianggang yi xue za zhi, 21(5), 417–425.
  6. Honfo, F. G., et al. (2014). Nutritional composition of shea products and chemical properties of shea butter: a review. Critical reviews in food science and nutrition, 54(5), 673–686.
  7. Sarruf, F. D., et al. (2020). Butyrospermum parkii butter increased the photostability and in vivo SPF of a molded sunscreen system. Journal of cosmetic dermatology, 19(12), 3296–3301.
  8. Davrieux, F., et al. (2010). Near infrared spectroscopy for high-throughput characterization of Shea tree (Vitellaria paradoxa) nut fat profiles. Journal of agricultural and food chemistry, 58(13), 7811–7819.
  9. Di Vincenzo, et al. (2005). Regional variation in shea butter lipid and triterpene composition in four African countries. Journal of agricultural and food chemistry, 53(19), 7473–7479.

14 of the Healthiest Vegetables Around

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14 of the Healthiest Vegetables Around

It’s no secret that vegetables — which are loaded with fiber, vitamins, minerals, and antioxidants — are a must-have in a healthy diet.

They’re also filling, flavorful, and perfect for a variety of dishes, such as salads, soups, smoothies, and sandwiches.

In fact, when I’m feeling creative, I love giving dishes like pizza and pasta a nutritious twist by piling on the veggies and experimenting with new or interesting ingredients from the produce section.

Although all vegetables are healthy, several stand out for their supply of nutrients and powerful health benefits.

Here are 14 of the most nutrient-dense veggies available.

1. Spinach

This leafy green tops the chart as one of the most nutrient-dense vegetables.

That’s because 1 cup (30 grams) of raw spinach provides 16% of the Daily Value (DV) for vitamin A plus 120% of the DV for vitamin K — all for just 7 calories (1).

Spinach also boasts antioxidants, which may help reduce your risk of disease. One study found that dark leafy greens like spinach are high in beta carotene and lutein, two antioxidants that are associated with a decreased risk of cancer (2).

Another study suggested that spinach may benefit heart health by helping reduce blood pressure (3).

Summary

Spinach provides several antioxidants and is especially rich in vitamin K. It may benefit heart health and reduce disease risk.

2. Carrots

Carrots are packed with vitamin A, delivering 119% of the DV in just 1 cup (128 grams) (4).

They also contain beta carotene, an antioxidant that provides their vibrant orange color and may help prevent cancer. Your body converts this compound into vitamin A (5).

In fact, one study in more than 57,000 people associated eating at least 2–4 carrots per week with a 17% lower risk of colorectal cancer in the long run (6).

A review of 18 studies found that carrots may also reduce lung cancer risk (7).

Finally, these popular root veggies are high in many other key nutrients, including potassium and vitamins C and K (4).

Summary

Carrots are especially high in beta carotene, which your body converts into vitamin A. Their high antioxidant content may be linked to a lower risk of certain cancers, including lung and colorectal cancer.

3. Broccoli

Broccoli is rich in a sulfur-containing plant compound called glucosinolate, as well as its byproduct sulforaphane (8).

Researchers in animal and test-tube studies have extensively explored sulforaphane’s ability to protect against cancer (9).

This cruciferous veggie may help prevent other types of chronic disease as well.

One small study found that broccoli sprouts decreased levels of several markers of inflammation, which have been linked to chronic conditions such as heart disease (10).

Just 1 cup (91 grams) of raw broccoli provides 77% of the DV for vitamin K, 90% of the DV for vitamin C, and a good amount of folate, manganese, and potassium (11).

Summary

Broccoli contains sulforaphane, a compound that may protect against cancer. It’s also loaded with vitamins and minerals.

4. Garlic

Garlic has been used as a medicinal plant for millennia (12).

Its main active compound is allicin, which has been shown to aid blood sugar and heart health (13).

In a 3-month study in 90 people, those who took 1,600 mg of garlic powder per day had significant reductions in belly fat and decreases in blood pressure and triglyceride levels compared with the placebo group(14).

Garlic powder supplementation also led to improvements in insulin resistance, a condition that may contribute to type 2 diabetes (14).

Another review of 33 studies found that garlic lowered cholesterol levels and improved blood sugar control, which may support those with heart disease or type 2 diabetes (15).

Plus, although further research is needed, test-tube and animal studies suggest that allicin has powerful cancer-fighting properties (16).

Summary

Studies show that garlic may help lower triglyceride and cholesterol levels. Some studies suggest that garlic may help decrease blood sugar levels and help prevent cancer, but more research is needed.

5. Brussels sprouts

Like broccoli, Brussels sprouts are a cruciferous vegetable, and they contain the same beneficial plant compounds.

Brussels sprouts also boast kaempferol, an antioxidant that may be particularly effective in preventing cell damage (17).

Kaempferol has been shown to have anti-inflammatory and cancer-fighting properties, which may protect against disease (18).

This veggie is likewise a great source of fiber, an important nutrient that supports bowel regularity, heart health, and blood sugar control (19, 20).

Additionally, Brussels sprouts are very nutrient-dense. Each serving is packed with folate, magnesium, and potassium, as well as vitamins A, C, and K (19).

Summary

Brussels sprouts contain kaempferol, an antioxidant that may protect against oxidative damage to your cells and help prevent chronic disease. They’re rich in fiber and many other essential nutrients.

6. Kale

Like other leafy greens, kale is renowned for its nutrient density and antioxidant content.

Only 1 cup (21 grams) of raw kale is loaded with potassium, calcium, copper, and vitamins A, B, C, and K (21).

In one small study, eating kale alongside a high carb meal was more effective at preventing blood sugar spikes than eating a high carb meal alone (22).

Another study showed that drinking kale juice may decrease blood pressure, cholesterol, and blood sugar levels (23).

Summary

Kale is high in vitamins A, C, and K, as well as antioxidants. Studies show that kale may support healthy blood sugar and cholesterol levels.

7. Green peas

Peas are a starchy vegetable, which means they have more carbs and calories than non-starchy veggies and may affect blood sugar levels when eaten in large amounts.

Nevertheless, green peas are incredibly nutritious. Just 1 cup (160 grams) contains 9 grams of fiber, 9 grams of protein, and vitamins A, C, and K, as well as riboflavin, thiamine, niacin, and folate (24).

Because they’re high in fiber, peas support digestive health by enhancing the beneficial bacteria in your gut and promoting regular bowel movements (25).

Moreover, peas are rich in saponins, a group of plant compounds known for their anticancer effects. While further studies are needed, some research suggests saponins may reduce tumor growth and cause cancer cell death (26, 27).

Summary

Green peas are high in fiber, which supports digestive health. They also contain plant compounds called saponins, which may have anticancer effects.

8. Swiss chard

Swiss chard is low in calories but high in many essential vitamins and minerals.

One cup (36 grams) contains just 7 calories but nearly 1 gram of fiber, 1 gram of protein, and lots of manganese, magnesium, and vitamins A, C, and K (28).

Swiss chard is also loaded with health-promoting antioxidants and plant compounds, including betalains and flavonoids (29).

This veggie may even help prevent damage caused by type 2 diabetes, though human studies are needed.

In an older study in rats, Swiss chard extract reduced oxidative stress caused by high blood sugar levels in the lungs. In another older rat study, chard extract helped improve blood sugar levels and reduce oxidative stress (30, 31).

Summary

Swiss chard is packed with vitamins and minerals. Some animal studies even indicate that it may lessen symptoms of type 2 diabetes.

9. Beets

Beets are a vibrant, versatile root vegetable that pack fiber, folate, and manganese into each serving with very few calories (32).

They’re also rich in nitrates, which your body converts into nitric oxide — a compound that can help dilate blood vessels (33).

According to a review of 11 studies, the nitrates in beet juice may help lower blood pressure levels. In turn, this may lower your risk of heart disease (34).

What’s more, beets and their juice have been linked to improved endurance and athletic performance (35, 36).

Summary

Beets are rich in several nutrients and contain nitrates, which may improve blood sugar levels and athletic performance.

10. Asparagus

Asparagus is rich in several vitamins and minerals and is an excellent addition to any diet. Just 1/2 cup (90 grams) of cooked asparagus provides 33% of the DV for folate, as well as plenty of selenium, vitamin K, thiamine, and riboflavin (37).

Getting enough folate from foods such as asparagus may protect against disease and prevent developmental irregularities of the neural tube during pregnancy (38, 39).

One animal study also suggests that asparagus extract protects against liver and kidney damage by reducing oxidative stress (40).

Summary

Asparagus is especially high in folate, which may help prevent neural tube irregularities during pregnancy. One animal study also showed that this veggie may reduce oxidative stress and prevent liver and kidney damage.

11. Red cabbage

Red cabbage is another cruciferous vegetable brimming with antioxidants and beneficial properties. Just 1 cup (89 grams) raw contains 2 grams of fiber and 56% of the DV for vitamin C (41).

Red cabbage is also rich in anthocyanins, a group of plant compounds that contribute to its distinct color and numerous benefits (42).

In one animal study, red cabbage extract reversed oxidative stress in rats with high cholesterol levels (43).

Similarly, in another study in mice fed a high fat diet, red cabbage microgreens significantly lowered levels of LDL (bad) cholesterol and decreased weight gain (44).

Summary

Red cabbage is high in fiber, vitamin C, and anthocyanins. Some animal studies suggest that it may help decrease LDL (bad) cholesterol levels, decrease weight gain, and reduce oxidative stress.

12. Sweet potatoes

Sweet potatoes stand out for their vibrant orange color, sweetness, and impressive health benefits.

One medium sweet potato contains about 4 grams of fiber, 2 grams of protein, and a good amount of potassium, manganese, and vitamins B6 and C (45).

This root veggie is also high in beta carotene, which your body converts into vitamin A. In fact, one sweet potato packs 132% of the DV for this vitamin (45).

Furthermore, beta carotene intake is linked to a decreased risk of certain cancers, including lung cancer (46).

According to a review of 23 studies, sweet potatoes may be particularly effective for regulating blood sugar and cholesterol levels (47).

Summary

Sweet potatoes are high in beta carotene, which may decrease your risk of lung cancer. They may also help regulate blood sugar and cholesterol levels.

13. Collard greens

A mere 1 cup (130 grams) of cooked collard greens boasts about 6 grams of fiber, 4 grams of protein, and 25% of the DV for calcium (48).

In fact, collard greens are one of the best plant sources of calcium, a mineral that plays a key role in muscle function, nerve transmission, hormone production, and bone health (49).

Collard greens are also high in antioxidants and may reduce your risk of certain diseases.

Interestingly, some research links an increased intake of specific vegetables, including collard greens, to a lower risk of glaucoma, an eye condition that can lead to blindness (50).

Another review associated a higher intake of cruciferous vegetables such as collard greens with an 8% and 19% lower risk of colorectal and stomach cancers, respectively (51).

Summary

Collard greens are high in calcium, which plays a role in many aspects of health. Eathing this leafy green and other nutrient-dense veggies frequently is associated with a reduced risk of glaucoma and certain types of cancer.

14. Cauliflower

Cauliflower is known for both its versatility and its stellar nutrient profile. Just 1 cup (155 grams) cooked packs 3 grams of fiber, 3 grams of protein, and a variety of other important nutrients, including folate and vitamins C and K (52).

Like other cruciferous veggies, cauliflower is a great source of compounds such as glucosinolates and isothiocyanates, both of which possess potent cancer-fighting properties (53).

Cauliflower is also often used as a low carb, low calorie alternative to ingredients like rice, potatoes, and flour.

It may even promote weight loss. A 4-year study in more than 133,000 people associated each daily serving of cauliflower with 1.4 pounds (0.6 kg) of weight loss (54).

Summary

Cauliflower is rich in several anticancer compounds and serves as a great low carb, low calorie alternative to rice, potatoes, and flour.

The bottom line

Not only are most vegetables brimming with antioxidants and an array of essential vitamins and minerals, but many also offer health-promoting properties.

Although the veggies listed above are great nutrient-dense options to add to your diet, many others are loaded with nutrients as well.

For the best health outcomes, try to consume a variety of vegetables to take advantage of their unique health benefits. Be sure to include them as part of a balanced diet.

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