Read the full article to get expert information, links, pictures and resources: written by Juliet Blankespoor with Meghan Gemma

1.  Calendula, Pot Marigold (Calendula officinalis, Asteraceae)

An Edible flower and also used for treatment of wounds, rashes, dry skin.  It is great for teas and is antifungal, antibacterial, lymphagogue (stimulates the lymphatic system), emmenagogue (stimulates the menses), and digestive anti-inflammatory.

2.  Motherwort (Leonurus cardiaca, Lamiaceae)

Easy to grow and highly versatile and used as a tincture or tea.  Excellent for anxiety, stress, headaches, muscle sprains and aches. Motherwort fully lives up to its name in helping to increase parental patience. Many mothers find that motherwort softens the edginess brought on by sleep deprivation, endless laundry and dishes, and uppity wee folk.

3.  Passionflower (Passiflora incarnata, Passifloraceae)

A gorgeous vine native to the southeastern United States and is an important sedative and pain reducer.  The stems, leaves, and flowers can all be gathered for medicine, and used fresh or dried in tea or tincture form.

4.  Echinacea or Purple Coneflower (Echinacea purpurea, Asteraceae)

As an excellent immune-stimulating tea or tincture, it is drought tolerant and attracts bees and butterflies.  

5.  Holy Basil, Tulsi (Ocimum tenuiflorum syn. O. sanctum, Lamiaceae)

A close relative to common basil, its leaves and flowers are used as as a medicinal tea for colds, coughs, asthma, bronchitis, sinusitis, headaches, arthritis, diabetes, stress, and anxiety. Its adaptogenic effect offers an uplifting energy and helps with mental clarity and focus.

6.  Meadowsweet, Queen of the Meadow (Filipendula ulmaria, Rosaceae)

The leaves and flowers have a pleasant wintergreen aroma and flavor, and are used internally for inflammation, fevers, heartburn, and peptic ulcers. Most people, including finicky children, love the tasty tea. Meadowsweet is a wonderful tonic for arthritis.

7.  Jiaogulan, Southern Ginseng, or Sweet Tea Vine (Gynostemma pentaphyllum, Cucurbitaceae)

it is used as a tonic for longevity and vitality. The leaves are brewed into a medicinal tonic tea for anxiety, stress, depression, high blood pressure, and high cholesterol. This vine is an easy-to-grow adaptogenic tonic, which contains some of the same compounds.

8.  Spilanthes, Toothache plant (Acmella oleracea, Asteraceae)

Spilanthes is one of the easiest to grow medicinal herbs, and kids absolutely love it! This striking plant has golden, globe-shaped flowers with a red center, leading one seed company to market them as “eyeball plant.” The tingly numbing sensation of its flowers affords relief to toothaches, and is used in many tooth and gum formulas, as it is antimicrobial.

9.  Stinging Nettles (Urtica dioica, Urticaceae)

The greens and tea of nettles are high in minerals, vitamins, and chlorophyll; namely Vitamin A and C and calcium, potassium, magnesium, and iron.  The leaves and seeds are used medicinally in teas and foods for allergies, arthritis, and as a kidney tonic.

10.  Wild Bergamot (Monarda fistulosa, Lamiaceae)

Wild bergamot has a pungent aroma and flavor and can be enjoyed in tea or prepared as a tincture. The lavender flowers are edible and can be used as a garnish or tossed into salads for an extra splash of color. It attracts butterflies, bees and hummingbirds.  Great for upper and lower respiratory congestion. 

Julia Parsell is a Certified Holistic Health Counselor with an emphasis on the intersection of science and the sacred.  She writes from experiences and transformative understandings that have led her to an authentic and peaceful life. She goes by these names: grandmother, mother, sister, aunt, niece, cousin, and friend. As home educator of her three children, she also developed/ran cafes, and maintained various leadership roles within her community.  Her greatest desire is to encourage others to live life fully.  Her passions are family, art creation, writing, and trail blazing. She lives in Western North Carolina.  

By Curtis Dean

Do you know that music can help you boost your immune system and help people recover from illness? That’s really interesting to know since most of us take music as our relaxation or therapy. 

Music is everywhere and we could hear it on radios, televisions, the start or end of the movie, both in private and public places. Music sets the mood up and almost every one of us can’t live without it.

And now that the world is stuck in a crisis which mandated everyone to stay at home, music gave us the company to kill the boredom as we stayed within our premises. 

This article will help you know how music can boost your immune system during coronavirus lockdown. Feel free to crank up the melodies and boom those beats, because the outcomes are in — music is good for you.

Music and Immune System

There are many benefits to listening to music. Music has healing power. For those of who’ve been in a bad break up, tend to cling and cry along with the depth of lyrics from Taylor Swift or so while some wanted to power up through a long run by jamming on Eminem’s quality music.

Music can relax the brokenhearted, encourage runners, and kickoff the grandest dance parties, but for our health and overall well-being, music could give us some significant scientific benefits. 

It has shown that listening to music improves memory functioning, escalate the rate of healing, develop your workouts, and more.

Additionally, scientists have revealed that if you listen to only 50 minutes of “inspiring” dance music, your antibody levels will strengthen suggestively. After being exposed to music, they also found that stress hormones can decline the immune system drop.

It seems to be quite actual to recover the quality of life of those suffering physical health problems and music therapy is used often to encourage mental and emotional health. Therefore, taking music lessons is highly recommended. 

How Music Can Boost Immune System

Happy dance music has a vital role in increasing immunity while relaxing music helps to decrease stress. Another essential thing to retain in mind is the listener’s taste in music. The music chosen by someone seems to have a bigger impact on his health.

The following are the important benefits of music to our immune system:

• Singing For An Hour Can Increase Levels Of Immune Proteins

Music can have extensive effects on the hormones cortisol and adrenaline – which frequently kick in for the period of nerve-wracking situations. However, when playing music or singing, the body experiences fewer of the indications in terms of the ‘fight or flight’ retort and leads to a decrease in adrenaline.

• Playing Musical Instruments Helped to Lower the Levels of Harmful Stress Hormones

A study shows that those who have the utmost amount of musical experience did best on tests of mental perception and show that it helps reduce the levels of harmful stress hormones. 

Compared to non-musicians, the individuals with an extraordinary degree of musical involvement had much higher totals on the cognitive tests because they tend to have a calmer condition, plus those related to visual and special memory, identification of objects and the brain’s aptitude to acclimatize to new information

• Listening to Music Can Reduces Stress and Eases Anxiety

Research has found that music has a unique link to our emotions and it can be used as an exceptionally effective stress management means.

Music can also have a relaxing effect on the mind just like listening to slow music to calm the body. Researchers at Stanford University originate that listening to music appears to be capable to change brain functioning to a similar degree as medication. 

It’s an easy stress reduction option since music is so widely available and inexpensive.

• It Helps You Heal

Music links with the automatic nervous system comprising the brain function, blood pressure, and heartbeat. It also connects to the limbic system such as feelings and emotions.

The bodily reaction follows suit when slow music is played, – the heart blow slows down and blood pressure descents. This results in the inhalation to slow, which helps discharge tension in the neck, shoulders, stomach, and back. 

Listening to slow or calming music on a steady basis can benefit our bodies to relax, which over time, means a smaller amount of pain to experience and faster recovery time.

A similar study with stroke patients Finnish researchers. They discovered that if stroke patients listened to music for a couple of hours a day, their verbal memory and attentive responsiveness improved better and they had a more optimistic mood than patients who did not listen to anything or who listened to acoustic books.

What Kind of Music Can Boost the Immune System?

Music is so voluntarily available, not many people understand the benefits that music can have on their lives, particularly when it comes to anxiety.

• Meditative Music For Relish 

Meditation is well-known for being one of the most prevalent and most active practices you can relish and participate in to lessen the levels of stress in your life and it is best paired up with meditative music. 

Meditation music is widely available, meaning you can meditate and find the present moment, notwithstanding where you are or what you’re doing.

• Dance Music For Activation

Something about music is enticing — chiefly upbeat music — that stimulates and actuates the body. Music very much has a way of augmenting the quality of life and can, in addition, promote recovery for both physical, emotional, and mental health.

Overall, turning up your tunes can also awake the effort you use during exercise, study, or even doing simple chores are home. 

So what are you waiting for during this lockdown boredom? Seize your earbuds and start jamming!

Article originally published on www.rootandsprout.com

Source: Green Med Info

Most of us have seen the Top 10 lists of why we should be drinking lemon water. But do we really know the added vitality and cleansing effects on the body lemon water provides?

Lemon water sounds like a good idea, and you’ve probably seen pictures on Pinterest of large pitchers of water with vibrant lemons and the top 10 reasons why you should be drinking it.

It’s easy to take these images and lists at face value, and most won’t end up actually drinking lemon water regularly, rather be able to tell their friends the top 10 reasons lemon water is good for you.

We’re interested in the part that adds vitality and incredible cleansing effects on the body. If you’re just getting started on a path of feeling better through diet change then making a replacement of lemon water for a morning coffee is a great first step. I truly believe that we have the power to heal our bodies by adapting what we consume every day. Our challenge is to:

Most of us have seen the Top 10 lists of why we should be drinking lemon water. But do we really know the added vitality and cleansing effects on the body lemon water provides?

Lemon water sounds like a good idea, and you’ve probably seen pictures on Pinterest of large pitchers of water with vibrant lemons and the top 10 reasons why you should be drinking it.

It’s easy to take these images and lists at face value, and most won’t end up actually drinking lemon water regularly, rather be able to tell their friends the top 10 reasons lemon water is good for you.

We’re interested in the part that adds vitality and incredible cleansing effects on the body. If you’re just getting started on a path of feeling better through diet change then making a replacement of lemon water for a morning coffee is a great first step. I truly believe that we have the power to heal our bodies by adapting what we consume every day. Our challenge is to:

1. Look through the top benefits we’ve listed below and find the one benefit that will motivate you to start incorporating lemon water into your daily life.
2. Commit to 14 days of lemon water
3. Write down how you feel on day 1, then on day 14
4. Let us know what you experienced.

What We Know About Lemons

Report: “[Ivermectin] is expected to be applied as a therapeutic drug (tablet) for all new coronavirus infectious diseases.”

A Japanese conglomerate that is studying the anti-parasitic drug ivermectin has found that the medication had an antiviral effect on Omicron, according to joint non-clinical research.

Kowa Co. Ltd., a conglomerate with interests in trading, hospitality, and electronics, along with health and medical applications, issued a press release (pdf) on Jan. 31 stating that ivermectin has been found to be effective against Omicron in in vitro studies. The firm is also in the process of carrying out a Phase 3 clinical trial on the use of ivermectin to treat COVID-19 patients, though the company’s remarks on effectiveness pertain to the findings of lab-based research.

Kowa representatives didn’t respond to a request for comment by press time.

The company, working with Kitasato University based in Tokyo, said that ivermectin has the “same antiviral effect” on all “mutant strains,” including Alpha, Delta, and Omicron. Kowa added that ivermectin suppresses invasion of the virus and inhibits its replication.

“[Ivermectin] is expected to be applied as a therapeutic drug (tablet) for all new coronavirus infectious diseases,” the report said.

READ THE REST OF THE ARTICLE: The Epoch Times

Sexually Transmitted Disease testing is a painless, quick, and critical procedure for the maintenance of sound health. STD testing can even be free in some cases but isn’t usually included in regular medical examinations. Having an STD is a sneaky business: you may not even exhibit any symptoms while suffering from one. Therefore, regular STD testing is the only way to diagnose such “hidden STDs.” Let us look at the procedure of STD tests, how much they cost, and which STDs you should get tested for.

Should you get tested for STDs?

It is a safe and healthy option to get tested for STDs if you live a sexually active lifestyle. It is essential for individuals who have just started a new relationship, have multiple partners, or exhibit any signs or symptoms that may hint towards an STD to get tested for STDs immediately. In addition, if your partner has cheated on you or has several partners, or if you and your partner have not been using protection or are thinking of forsaking it, getting tested is a sensible choice.

However, if you are in a long-term relationship with the same person, which is mutually monogamous, and both of you got tested for STDs before the start of your relationship, you do not need to get tested regularly. But that is not the case for many people: they have either not been tested before entering a relationship or have had other partners, which gives rise to the possibility of any of you carrying an undiagnosed STD, maybe for years.

Which Sexually Transmitted Diseases should you get tested for?

There is a wide range of very common STDs that you should get tested for. However, it is practical to consult with a medical specialist to root out the STDs that you should get tested for. Consulting about your sexual health is nothing to be shy about but may even prove life-saving in some cases. It is essential to remember that your sexual health is nothing that your doctor hasn’t heard before. Be clear about any symptoms you may exhibit, and be honest about your sex life and sexual partners. Depending upon your circumstances, your doctor may advise you to get tested for:

• Gonorrhea
• Human Immunodeficiency Virus (HIV)
• Chlamydia
• Syphilis
• Hepatitis B
• Trichomoniasis

You won’t typically be advised to get tested for herpes unless you ask for the test or have known exposure. If you are looking for medical advice on which STDs you should get tested for, utilizing the services provided by Cura4U is a sensible option.

Since the prescription of STD tests varies from person to person, the doctor may also examine the patient’s genitals and may also require a pelvic examination if the patient is exhibiting symptoms of STD.

What is the procedure of getting tested for STDs?

There is a wide range of STD tests carried out via various procedures. These may include the following:

1. Urine Testing 

Urine tests for the diagnosis of STDs only require you to pee in a cup, and the sample may be taken at a practitioner’s clinic or home.

2. Blood Sample Testing

Some STD tests can be carried out via a blood sample. This process requires a blood sample from an individual getting tested and is taken out via a needle and syringe. The sample can be drawn from a vein or a quick finger prick.

3. Cheek Swab Testing 

STD tests requiring a cheek swab are the simplest of all and only need a soft swab to be rubbed on the inside of your cheek. This test is usually carried out for the diagnosis of HIV.

4. Vaginal, Urethral, or Cervical Swab Testing

Many practitioners use vaginal, urethral, or cervical swabs to detect STDs, depending upon the individual. Doctors use a cotton applicator to take vaginal and cervical swabs during pelvic exams. Urethral swab tests are carried out the same way for all genders by inserting a cotton applicator into the urethra.

5. Rectal Swab Testing 

Rectal swab testing is usually carried out on individuals who take part in anal sex to check for the presence of infectious microorganisms in the rectum.

6. Discharge or Sore Swab Testing 

Nurses or doctors take a sample from any fluid discharge, sores, or blisters that you may have to check for signs of STDS.

7. Pap Smears and HPV Testing 

Although a Pap smear isn’t an STI if viewed strictly, it looks for early cervical or rectal cancer signs. People who regularly engage in anal sex are at a higher risk of rectal cancer from HPV infections. Fourteen million Americans contract HPV each year, and a majority of sexually active people suffer from at least one kind of HPV infection at some point in their lives.

How much does STD testing cost? 

STD testing is not an expensive procedure, and the cost depends upon several factors, including the type of test, the kind of insurance you have, and the place you get tested from. Several insurance plans offer low-cost STD testing based on the Affordable Care Act. If you would like to get tested then visit Cura4U where you can both easily schedule lab tests and buy home testing kits!

The term “self-care” has become increasingly popular of late, and for good reason. Deprioritising your own physical and mental health is not a sustainable way of living life; without adequate self-care, you’ll risk burning out, as well as a long list of other negative health effects. In this article, we spoke to the experts at GREENHAUS about how to make time for self-care, along with some top tips on ways to enact that self-care regime.

Reprioritize

The truth is that your physical and mental health is more important than anything else in your life. That’s not a selfish thing to admit – no matter how generous or benevolent you are, you can’t do anything else in your life if you’re not actually able to do it. Reprioritizing your personal health is the first and most important step towards making time for self-care. Not only will it enable you to take action, but it also means that you’re accepting that your health is important, which alone will have a massive effect on your mental health!

Little and often

Self-care doesn’t necessarily mean setting aside hours each day (although prolonged time off does help). What will likely have a bigger effect is placing small things throughout your day to look forward to. This could be drinking your morning coffee or tea in a park on the way to work, regularly calling a friend in your lunch break, or leaving a little more time to walk or cycle your commute.

Keep it up

It’s easy to start a self-care regime when you’re in a relatively quiet patch, but people all too often start slacking when things start to get busier and they get stressed. Unfortunately, this is absolutely when you need to focus on self-care. The little things that make your day enjoyable should be a priority; it may feel like too much effort to call that friend during your lunch break, but the conversation will likely leave you energized.

Focus on quality sleep

Sleep is, of course, incredibly important for your overall wellbeing. Sleeping earlier and waking earlier will likely lead to you getting better quality sleep and some you-time before you go to work. Having an hour or so before you get ready for work to read, do some stretching, or just lie looking at the sunrise can make it seem like your life is less dominated by your job. You’ll likely arrive at work with more energy, calmer, and have a little more energy to do things you enjoy after you’ve finished.

Talk to someone

Your idea of normality is entirely contingent on your personal experience of the world. Speaking with a friend, coworker or therapist might help you to recontextualize your life, allowing you to reprioritize things that make you happier, things which you previously thought you didn’t have time for. Getting an external perspective on your life will always be a productive affair, and talking things through generally makes life more manageable, your problems easier to tackle.

Source: Mercola.com

The start of a new year is often a good time to take stock and plan out beneficial lifestyle changes. Here are 22 tips for making 2022 your healthiest year yet. How many have you incorporated so far, and which ones can you add to your toolbox for the coming year?

Tip 1: Optimize Your Vitamin D

Vitamin D optimization is an absolute foundational strategy for fighting infections as it bolsters the first line of defense of your immune system. Ideally, test your vitamin D level twice a year, in the winter and summer, to make sure you’re in a healthy range of 60 ng/mL to 80 ng/mL year-round. (A compelling body of research suggests 40 ng/mL is the cutoff for sufficiency.)

Vitamin D can reduce your risk of COVID-19 and other respiratory infections by reducing the survival and replication of viruses, reducing inflammatory cytokine production, maintaining endothelial integrity and increasing ACE2 concentrations, which helps lower COVID-19 severity.

If your vitamin D levels are not optimal and you come down with COVID, it is best to take 0.5 mcg of calcitriol on the first day and then 0.25 mcg for a week, as this is the active form of vitamin D. Merely swallowing regular vitamin D capsules will not help with COVID for one to two weeks, which is why you must add calcitriol.

You can learn more about the mechanisms behind vitamin D in my June 2020 scientific report, available on StopCovidCold.com. October 31, 2020, I also published a scientific review¹ in the peer-reviewed journal Nutrients — “Evidence Regarding Vitamin D and Risk of COVID-19 and Its Severity” — co-written with William Grant, Ph.D., and Dr. Carol Wagner, both of whom are part of the GrassrootsHealth expert vitamin D panel. You can read the paper for free here.

Tip 2: Up Your Intake of Key Immune-Boosting Nutrients

Many nutrients are known for their immune-boosting properties and ability to ward against encapsulated RNA viruses such as influenza and coronaviruses. A number of them were identified and listed in a February 2020 article in the journal Progress in Cardiovascular Diseases.^2,3,4

A number of nutrients have also shown promise against the atypical symptoms associated with severe COVID-19, such as excessive, out of control inflammation and blood clots.

While these symptoms have become increasingly rare as the virus has mutated into milder strains (Omicron being a prime example), some early COVID-19 patients are still struggling with long-term symptoms, colloquially known as “long COVID.” For them, such nutraceuticals may be particularly helpful.

Here’s a summary of the nutritional supplements identified. (For suggested dosages, see the Progress in Cardiovascular Diseases paper.⁵)

N-acetylcysteine (NAC) — Encourages glutathione production, thins mucus, lowers your chances of influenza infection and reduces your risk of developing severe bronchitis.

Elderberry extract — Known to shorten influenza duration by two to four days and reduce the severity of the flu.

Spirulina — Reduces severity of influenza infection severity and lowers influenza mortality in animal studies. In a human trial, spirulina significantly lowered the viral load in patients with HIV infection.

Beta-glucan — Reduces severity of influenza infection severity and lowers influenza mortality in animal studies.

Glucosamine — Upregulates mitochondrial antiviral-signaling protein (MAVS), reduces severity of influenza infection severity and lowers influenza mortality in animal studies.

Selenium — Selenium deficiency increases the rate at which viruses can mutate, promoting the evolution of more pathogenic strains.

Zinc — Supports “effective function and proliferation of various immune cells,” lowering mortality in the elderly by 27%. If treating acute COVID, it’s best taken with quercetin (500 mg) to drive the zinc into the cell to limit viral replication.

Lipoic acid — Helps boost type 1 interferon response, which activate intracellular antimicrobial programs, thereby limiting viral spread between cells, and modulate your innate immune responses, restraining pro-inflammatory pathways and inhibiting cytokine production. They also activate your adaptive immune system.6

Sulforaphane — Helps boost type 1 interferon response.

Resveratrol — A 2005 study7 in The Journal of Infectious Diseases found resveratrol has the power to inhibit the replication of influenza A virus, significantly improving survival in influenza-infected mice. According to the authors, resveratrol “acts by inhibiting a cellular, rather than a viral, function,” which suggests it “could be a particularly valuable anti-influenza drug.”

Tip 3: Treat COVID at FIRST Sign of Infection

Should you develop COVID symptoms, you simply MUST start treatment immediately. We now know early treatment is key for successful resolution of the infection. It could literally be the difference between life and death and I can’t stress that enough. It is far better to overtreat a cold like COVID than ignoring the symptoms and dismissing them.

There are several early treatment protocols available, most of which focus on similar remedies. I believe the Frontline COVID-19 Critical Care Alliance’s (FLCCCs) protocol is among the most comprehensive. You can find a listing of doctors who can prescribe necessary medicines on the FLCCC website.

There, you can also find downloadable PDFs in several languages for prevention and early at-home treatment, the in-hospital protocol and long-term management guidance for long-haul COVID-19 syndrome.

A slightly revised version of the FLCCC protocol is below. I’ve altered some of the dosages, and added a few more therapies that they have yet to include, such as nebulized hydrogen peroxide and intravenous ozone.

Tip 4: Optimize Your Health With Systemic Enzymes

Enzymes are proteins composed of individual amino acids necessary to speed up cellular functions and biological processes. Some of the bodily processes that require enzymes include energy production, oxygen absorption, toxic waste removal, breaking down fats in your blood, dissolving blood clots and fighting infections.

In the era of COVID, an enzyme called lumbrokinase may be of particular benefit, as it helps break down blood clots. If you’ve had COVID-19 in the past, and/or received one or more COVID injections, lumbrokinase may be helpful to prevent blood clotting issues.

Proteolytic enzymes such as lumbrokinase and serrapeptase serve to digest unwanted proteins in your blood, like blood clots. They also help combat inflammation and rebalance your immune system, facilitating the removal of inflammatory proteins, removing fibrin (a clotting material that restricts blood flow and prolongs inflammation), reducing edema in inflamed regions, and boosting the potency of macrophages and killer cells.

If you want these enzymes to work on the potentially damaging proteins in your blood and not the food in your stomach, you will need to take them on an empty stomach, either one hour before or two hours after a meal. Otherwise the enzymes will be used to digest your food and not work in your bloodstream.

Tip 5: Boost Your Liver Health With Choline

Nonalcoholic fatty liver disease (NAFLD) is a common condition caused by an unhealthy processed food diet. Aside from cutting out processed foods high in sugars and seed oils, adding in more choline can be helpful, as it appears to be a key controlling factor in arresting the development of fatty liver.

It does this by enhancing secretion of very low density lipoprotein (VLDL) particles in your liver, which are required to safely transport fat out of your liver. Choline deficiency may result in excess fat and cholesterol buildup. Choline also aids in DNA synthesis and is important for healthy mitochondrial function.

Choline-rich foods to consider loading up on include wild-caught Alaskan salmon, krill oil, organic pastured chicken, vegetables such as broccoli, cauliflower and asparagus, shiitake mushrooms, grass fed beef liver and pastured egg yolks.

A single hard-boiled egg can contain anywhere from 113 to 147 milligrams of choline, or about 25% of your daily requirement, making it one of the best choline sources in the American diet. Only grass fed beef liver beats it, with 430 milligrams of choline per 100-gram serving.

Tip 6: Eliminate ALL Seed (Vegetable) Oils

A compelling report in the journal Gastroenterology offers a radically novel yet logically sound explanation as to why some COVID-19 patients develop life-threatening organ failure, namely their high unsaturated fat intake. Since diet-related comorbidities are responsible for 94% of COVID-19-related deaths,⁸ taking control of your diet is a simple, common-sense strategy to lower the risks associated with this infection.

Simply put, high intake of polyunsaturated fats (PUFAs) — a primary source of which is industrial seed oils — is associated with increased mortality from COVID-19, while healthy saturated fats actually lower your risk of death.

Omega-6 linoleic acid (LA) makes up the bulk of the omega-6 consumed and is the primary contributor to nearly all chronic diseases, because when consumed in excessive amounts, LA acts as a metabolic poison radically limiting mitochondrial function and your ability to produce cellular energy.

The reason for this is because polyunsaturated fats such as LA are highly susceptible to oxidation. As the fat oxidizes, it breaks down into harmful sub-components such as advanced lipid oxidation end products (ALES) and oxidized LA metabolites (OXLAMs). These ALES and OXLAMs are actually what cause the damage.

While excess sugar is certainly bad for your health and should typically be limited to 25 grams per day or less, it doesn’t cause a fraction of the oxidative damage that LA does. Processed vegetable oils are a primary source of LA, but even food sources hailed for their health benefits contain it, and can be a problem if consumed in excess. Cases in point: olive oil and conventionally raised chicken, which are fed LA-rich grains.

Tip 7: Boost Your Magnesium Intake

Magnesium is required for the healthy function of most cells in your body. Deficiency will impede your cellular metabolic function and deteriorate mitochondrial function, which can result in more serious health problems. Deficiency is widespread, thanks to inadequate consumption of leafy greens, so if you rarely eat your veggies, you could probably benefit from supplementation.

Having low amounts of magnesium has also been shown to significantly increase your supplemental vitamin D requirement. Research by GrassrootsHealth⁹ shows you need 146% more vitamin D to achieve a blood level of 40 ng/ml (100 nmol/L) if you do not take supplemental magnesium, compared to taking your vitamin D with at least 400 mg of magnesium per day.

Your vitamin K2 intake can also affect your required vitamin D dosage. Data¹⁰ from nearly 3,000 individuals revealed 244% more oral vitamin D was required to get 50% of the population to achieve a vitamin D level of 40 ng/ml (100 nmol/L) if they weren’t concurrently also taking magnesium and vitamin K2. So, a simple way to optimize your vitamin D absorption is to take it in conjunction with magnesium and K2.

Foods with the highest magnesium levels include spinach, Swiss chard, turnip greens, beet greens, collard greens, broccoli, Brussels sprouts, kale, bok choy and romaine lettuce.

If you’re using a supplement, you may want to use magnesium threonate to provide at least some of your magnesium, as it appears to be most efficient at penetrating cell membranes, including your mitochondria and blood-brain barrier. Another effective way to boost your magnesium level is to take Epsom salt (magnesium sulfate) baths, as the magnesium will effectively absorb through your skin.

Tip 8: Improve Your Bowel Evacuation

Healthy evacuation of your bowels is a factor that many tend to ignore. The good news is that improving your bowel function can be as simple as changing how you sit on the toilet. Your puborectalis muscle helps control elimination during a bowel movement and prevent incontinence when you’re standing.

However, when you sit on a typical toilet, this muscle cannot fully relax, which is why you may need to push or even strain in order to have a bowel movement. While squatting, however, the muscle relaxes fully, making elimination easier.

Squatting on the toilet bowl can help you eliminate waste better if you are constipated. But this requires strength, flexibility and balance, especially if you’re not used to this method. Other options include using a simple footstool to help you get into a more “squatty” position or leaning forward as you sit on the toilet, with your hands on or near the floor.

Tip 9: Combat Chronic Inflammation

Chronic inflammation is a hallmark of virtually all disease, including cancer, obesity and heart disease. While inflammation is a perfectly normal and beneficial process that occurs when your body’s white blood cells and chemicals protect you from foreign invaders like bacteria and viruses, it leads to trouble when the inflammatory response gets out of hand and continues indefinitely.

Your diet plays a significant, if not primary, role in this chain of events and is the perfect place to start to address it. Certain nutritional supplements can also be helpful as add-ons. Here’s a summary of key principles:

• Limit or eliminate vegetable oils (seed oils) — A key part of an anti-inflammatory diet involves excluding refined vegetable oils, as they are clearly one of the most pernicious and pervasive poisons in the food supply. Simply avoiding all processed foods and most restaurant foods will go a long way toward helping you avoid them.

• Eat more veggies — Vegetables are a key anti-inflammatory staple. Ideally, opt for organic locally grown veggies that are in season, and consider eating a fair amount of them raw. If you struggle with autoimmune disease or have significant inflammation in your body, though, consider limiting vegetables with high lectin content. Some high- lectin foods can be made safer to eat through proper soaking and cooking, as well as fermenting and sprouting.

• Add in fermented foods — Traditionally fermented and cultured foods are other anti-inflammatory staples that work their “magic” by optimizing your gut flora. A majority of inflammatory diseases start in your gut as the result of an imbalanced microbiome.

Fermented foods such as kefir, natto, kimchi, miso, tempeh, pickles, sauerkraut, olives and other fermented vegetables will help reseed your gut with beneficial bacteria. Ideally, you’ll want to eat a wide variety of them as each contains a different set of beneficial bacteria (probiotics).

If you don’t like fermented vegetables, consider yogurt made from raw, organic milk from grass-fed cows. Yogurt has been shown to reduce inflammation by improving the integrity of your intestinal lining, thereby preventing toxins in your gut from crossing into your bloodstream.

• Boost your omega-3 fat intake — Marine-based omega-3 fats found in fatty cold-water fish that are low in environmental toxins — such as wild Alaskan salmon, sardines and anchovies — are also important anti-inflammatories, particularly for brain and heart health. In fact, your omega-3 level is a powerful predictor of mortality. If you don’t enjoy these types of fish, consider using krill oil instead.

• Cook with herbs and spices — Ounce for ounce, herbs and spices are among the most potent anti-inflammatory ingredients available and making sure you’re eating a wide variety of them on a regular basis can go a long way toward preventing chronic illness. Among the most potent anti-inflammatory herbs and spices are cloves, cinnamon, Jamaican allspice, apple pie and pumpkin pie spice mixtures, oregano, marjoram, sage, thyme and Italian spice.

Tip 10: Filter Your Water

While the U.S. has many water quality concerns, it doesn’t really matter where you live anymore, as many dangerous chemicals find their way into the ecosystem, spreading from one continent to another. This is why filtering your household water is more a necessity than an option these days.

Filtering your drinking water is good practice, but equally important is filtering the water you use for bathing. This is because immersing yourself in contaminated water may be even more hazardous to your health than drinking it.

Chemicals absorbed through your skin go directly into your bloodstream, bypassing your digestive and internal filtration systems. Unfiltered water can also expose you to dangerous chlorine vapors and chloroform gas, which can cause dizziness, fatigue, asthma, airway inflammation and respiratory allergies.

Unless you can verify the purity of your water, you should seriously consider installing a high-quality, whole-house water filtration system. Ideally, filter the water both at the point of entry and at the point of use. This means filtering all the water that comes into the house, and then filtering again at the kitchen sink and shower. As for the type of filtration system to get, there are various options, most of which have both benefits and drawbacks.

Common options include reverse osmosis (RO), ion exchange, and granular carbon or carbon block filters. Ideally, you want a filtration system that uses a combination of methods to remove contaminants, as this will ensure the removal of the widest variety of contaminants.

Tip 11: Reduce Your EMF Exposure

One of the most dangerous kinds of pollution affecting your health is the invisible sea of electromagnetic fields (EMFs) your body swims in daily, both outdoors and in your home. Common sources include cell phones, cell towers, computers, smart meters and Wi-Fi, to name just a few. Strategies to reduce your EMF exposure include:

Connect your computer to the internet via a wired connection and put it in airplane mode. Also opt for wired keyboards, trackballs, mice, printers and house phones.

If you must use Wi-Fi, be sure to shut it off whenever it’s not in use, especially at night.

Shut off the electricity to your bedroom at night to reduce electrical fields from the wires in your walls.

Use a battery-powered alarm clock, ideally one without any light.

Replace your microwave oven with a steam convection oven, which will heat your food quickly and far more safely.

Avoid “smart” appliances and thermostats that depend on wireless signaling, including smart TVs. Consider using a large computer monitor as your TV instead, as it doesn’t emit Wi-Fi.

Opt-out of smart meters if you can or add a shield to an existing smart meter.

Avoid using a wireless baby monitor. Instead, move the baby’s bed into your bedroom, or use a hard-wired monitor.

Remove all fluorescent lights from your home and switch to incandescent bulbs.

Avoid carrying your cell phone on your body unless it’s in airplane mode, and never sleep with it in your bedroom.

Use the speakerphone on your cell phone, and hold it at least 3 feet away from you. Ideally, use your cell phone as little as possible.

Even if you implement these strategies, you’re unlikely to eliminate all exposure, as EMFs saturate public places and can invade your home from your neighbors. To minimize the harmful effects, the following strategies can be helpful:

• Increase your magnesium intake — As a natural calcium channel blocker, magnesium can help reduce the effects of EMF on your voltage-gated calcium channels. Since many are deficient in magnesium, I believe you could benefit from as much as 1 to 2 grams of magnesium per day.

• Molecular hydrogen — Molecular hydrogen has been shown to target free radicals produced in response to radiation, such as peroxynitrites. Studies have shown molecular hydrogen can mitigate about 80% of this damage.

Molecular hydrogen will also activate Nrf2, a biological hormetic that upregulates superoxide dismutase, catalase and all the other beneficial intercellular antioxidants. This in turn lowers inflammation, improves your mitochondrial function and stimulates mitochondrial biogenesis.

• Protective spices — Cinnamon, cloves, ginger root, rosemary and turmeric have exhibited protective effects against EMF-induced damage.

Tip 12: Boost Your Collagen Production Naturally

Collagen is the most common and abundant of your body’s proteins. One of its primary purposes is to provide structural scaffolding for your various tissues to allow them to stretch while still maintaining tissue integrity.

As a compound of essential amino acids, there’s only one way to get collagen: Your body can’t produce it, so you must obtain it through your diet. Historically, traditional diets provided ample collagen in the form of broth made from boiled chicken feet or beef bones. These are by far your best alternatives.

If you decide to use a collagen supplement, it’s important to know what to look for. Laboratory testing has revealed many popular collagen and bone broth products contain potentially hazardous contaminants typically associated with concentrated animal feeding operations (CAFOs), so to avoid contaminants, make sure your collagen supplement is certified “100% Organic” by the U.S. Department of Agriculture (USDA).

Moreover, collagen supplements can be either unhydrolyzed (undenatured) or hydrolyzed (denatured). The processing that most collagen supplements undergo to become hydrolyzed can also result in questionable byproducts that are best avoided. My personal preference is to use a less denatured (unhydrolyzed) organic collagen supplement, as it has a more balanced amino acid profile.

That said, I still believe the natural approach is best. Making homemade bone broth using bones and connective tissue from grass-fed, organically raised animals isn’t very complicated and will produce the best results.

Tip 13: Optimize Your Sleep

One of the most radical and recent discoveries revealing the importance of sleep for health is that each and every organ has its own biological clock. In your brain is a “master clock” that synchronizes these clocks and your bodily functions to match the 24-hour light and dark cycle.

When you upset your circadian rhythm by not getting enough sleep, the results can have far-reaching consequences, affecting everything from mood, creativity and brain detoxification to DNA expression, chronic disease risk — including dementia — and longevity. Helpful tips to optimize your sleep include:

Sleep in complete darkness, or as close to it as possible, to avoid lowering melatonin production, which can interfere with your sleep.

Keep the temperature in your bedroom no higher than 70 degrees Fahrenheit.

Eliminate EMFs in your bedroom.

Keep all electronic devices at least 3 feet from your bed.

Adopt a neutral sleeping position by propping your pillow under your neck, not your head, to maintain a proper spinal curve.

Reserve your bed for sleeping and don’t keep a TV in your bedroom.

Consider separate bedrooms if sharing your bed with a partner impairs your sleep. Pets may also need to be kept in another room if they disturb your sleep.

Tip 14: Ditch Google and Facebook Once and for All

Over the years, the government and business monopolies, including the likes of Big Tech, have formed a global alliance hell-bent on protecting and concentrating member profits. The price for keeping business going as usual is personal liberty and freedom of speech that may impact these fascist government-industrial complexes.

In recent times, we’ve seen unprecedented efforts to censor natural health topics in various online platforms, especially Google and Facebook, under the guise of protecting you against “misinformation.”

By censoring the voices that challenge mainstream information on crucial health topics like pharmaceutical drugs, vaccines, GMOs, pesticides, junk foods, artificial sweeteners and fake meat, Google and Facebook are able to protect the profits of its advertisers and stakeholders.

Across the board, Google only gives you the results they want you to see, while relevant articles and news they deem “harmful” are buried. Facebook, meanwhile, relies on so-called “fact-checkers” to dissuade and redirect users away from anything that contradicts the mainstream narrative. We now have proof that Facebook’s “fact checks” are nothing more than opinion pieces, thanks to a lawsuit by journalist John Stossel,^11,12,13 but they’re still presented as assertions of facts.

If you’re fed up with Google’s and Facebook’s exploitation and manipulation, the best way to break free is by being informed. If we work together to boycott them, Google and Facebook will crumble.

We have added a built-in sharing tool on top of each newsletter article to make it easier for you to share it to your friends and family via email or text. And, while the articles on my website are only viewable for 48 hours, we are in the process of transferring our entire archive over to the Censored Library on Substack. This will allow us to bring back my previously deleted articles in a liability-protected format.

For just $5 a month, or the discounted annual rate of $50 per year, you will have access to all of my articles, all the time, even after they’ve been deleted from Mercola.com.

Tip 15: Protect Your Eye Health

Your ocular health affects your overall well-being, so routine eye exams are important health basics. Additionally, keep your eyes healthy and your vision sharp by:

• Removing trans fats from your diet — As with linoleic acid, processed foods and baked goods are primary sources of harmful trans-fats.

• Removing high fructose corn syrup from your diet — High blood pressure can damage the small blood vessels in your retina, obstructing blood flow, and a key strategy to normalize your blood pressure is to dramatically reduce your fructose intake.

High sugar intake is also a primary culprit of elevated blood sugar readings. High blood sugar not only obstructs blood flow by damaging blood vessels in your retina but also pulls fluid from the lens of your eye, which can affect your ability to focus. As a general guide, I recommend keeping your total daily fructose consumption below 25 grams a day, including fructose from fruit.

• Eating your veggies — Consuming high amounts of carotenoid-rich vegetables, especially ones rich in lutein and zeaxanthin, can encourage healthy vision.

• Boosting your omega-3 fat intake — Omega-3 fats protect healthy vision. Good sources include wild-caught Alaskan salmon, sardines, and anchovies. If you use a supplement, I recommend krill oil, which also contains astaxanthin, a potent antioxidant.

• Quitting smoking — Smoking increases free radical production throughout your body, putting you at risk for any number of health problems, including vision problems.

Aside from lutein and zeaxanthin, astaxanthin is one of the best antioxidants for eye health. It’s been shown to protect against a number of eye-related problems, including age-related macular degeneration, which is the No. 1 cause of blindness in the elderly, glaucoma, cataracts, inflammatory eye diseases, cystoid macular edema, retinal arterial occlusion, diabetic retinopathy, and venous occlusion.

Astaxanthin also helps maintain appropriate eye pressure, energy levels, and visual acuity. Because the above list includes several of the leading causes of blindness in the U.S., this powerful antioxidant becomes increasingly important.

Tip 16: Grow Your Own Food

Growing your own food has many rewards, from providing you with fresher, uncontaminated produce and cutting your grocery bill, to increasing your sense of well-being and slashing your risk of depression. Research¹⁴ also shows elderly individuals who garden on a regular basis have a 36% lower risk of dementia than non-gardeners.

There are many different ways to grow your own food, even if you live in an apartment. You can use virtually every square foot of your space, including vertical space, for growing food. Hanging baskets are ideal for a wide variety of foods, such as strawberries, leafy greens, runner beans, pea shoots, tomatoes, and a variety of herbs. And, instead of flowers, window boxes can hold herbs, greens, radishes, scallions, bush beans, strawberries, chard, and chilies, to name just a few.

Rule No. 1 for growing nutrient-dense food is building healthy soil. There are five basic principles to growing topsoil and building a healthy soil ecosystem, and these rules apply whether you’re working a farm or tending a small vegetable garden in your backyard:

1. Avoid disturbing the soil microbiome — The less mechanical disturbance the better, which means no tillage, herbicides, pesticides or fungicides

2. Protect the soil’s surface — Use cover crops, untreated lawn clippings, mulch, and wood chips to maintain soil biology, prevent water evaporation, and lower soil temperature, which is particularly important on hot days

3. Diversify your crops — Having a diverse array of plant life is essential to healthy soil, and cover crops help fulfill this requirement

4. Maintain living roots in the ground as long as possible — Growing something at all times is key to soil vitality, so be sure to plant a cover crop after you harvest your vegetables

5. Integrate livestock and other animals, including insects — To mimic the impact of wild herds, regenerative farmers will pasture chickens, cows, lambs, pigs, and other animals to benefit the soil and ensure a highly nutrient-dense finished product. While many homeowners cannot keep farm animals on their property, you can easily attract pollinators and predator insects to ward off garden pests by including lots of flowering plants

One of the simplest and most inexpensive gardening alternatives is to grow your own sprouts. They’re a particularly excellent choice during winter months when outdoor gardening is limited or ruled out. They also grow quickly, allowing you to harvest in about a week, and you don’t have to cook them. Sprouts are also a perfect complement to fermented vegetables, which are also easy and inexpensive to make at home, from scratch.

Sprouts are actually among the most nutrient-dense foods out there. Topping the list are sunflower seed and pea sprouts, which are typically about 30 times more nutritious than organic vegetables. Sunflower and pea sprouts are among my own favorites. Broccoli sprouts, known for their anticancer activity, are another excellent choice.

Tip 17: Try Blood Flow Restriction (BFR) Training

Blood flow restriction (BFR) training, also known as vascular occlusion training, involves “partially restricting arterial inflow and fully restricting venous outflow” while working the occluded muscle. BFR training works on a very simple principle: It tricks your body into believing that it’s moving far heavier weights than you’re actually using, generating compensatory metabolic responses.

With BFR training, you’re able to significantly enhance your strength and muscle mass using a fraction of the weight typically used, in about half the time it would normally take.

Its ability to achieve such remarkable physiological benefits has to do with the fact that when you restrict the venous blood flow from the muscle group being engaged, you create a relatively hypoxic environment in the exercising muscle which then boosts beneficial metabolic responses, such as increasing muscle lactate and growth hormone and inhibiting myostatin.

Venous flow restriction is achieved by wrapping the extremity being worked with an inflatable cuff or band. The band needs to be tight enough to shut down the venous return to the heart, allowing the venous blood to “pool” in the region of the limb that is being exercised, while loose enough to allow arterial flow-through.

With very light exercise, and in about 15 to 20 minutes, you get an exhaustive workout that sends a signal to your brain to help you “recover and adapt to it.” Your brain then sends out a wide variety of powerful hormonal responses that cause your muscles and blood vessels to grow.

BFR is particularly beneficial for the elderly, as it dramatically reduces the risk of injury while optimizing muscle growth beyond what strength training with heavy weights can actually do! To learn the ins and outs of BRF, be sure to download and read through my free BFR report.

Tip 18: Lower Your Risk for Autoimmune Disease

Autoimmune diseases are on the rise, so the earlier you take steps to prevent them, the better. The good news is that some of the strategies that can lower your risk of autoimmune problems are incredibly simple and inexpensive.

For example, drinking a solution of baking soda on a daily basis can help reduce inflammation associated with and caused by autoimmune conditions. Baking soda provides a signal to mesothelial cells — which line your internal organs — that your body is doing fine; it’s not under attack, so developing an aggressive immune system and/or a harmful autoimmune response is unnecessary.¹⁵

To try this strategy, simply add one-half teaspoon of baking soda to half a glass of water (about 4 ounces), stir until it’s completely dissolved, and repeat no more than three times per day, and no more than seven one-half teaspoons in any given 24-hour period.

Another strategy that costs nothing is to allow fevers to run their course, as long as they’re not above 103 degrees F. While most tend to rush to administer fever-reducing medicine at the first sign of low-grade fever, this can actually backfire. Fever facilitates your detoxification process, with the aim of producing a cleaner system. Reducing the fever can effectively prevent or interrupt your body’s natural healing process.

A far better alternative would be to administer liposomal vitamin C, which will aid and speed the process, not stop it. Certain homeopathic medicines can also be beneficial. If you’ve suppressed fevers all your life, you may benefit from regular saunas, ideally one with low or no electromagnetic fields, as this will help detoxify your system. If you’ve been vaccinated, you probably need to take saunas on a regular basis as well.

Tip 19: Combat Osteoporosis

With osteoporosis — brittle bone — comes the risk of bone fractures due to a fall, and hip fractures, in particular, are notorious for raising an older individual’s risk of death. Low bone density, known as osteopenia, also raises your risk of fractures and may progress into osteoporosis. But before you turn to conventional drugs, you should know that there are far safer ways to address this problem, such as by loading up on nutrients that help promote bone growth. These include:

Vitamin D	Vitamins K1 and K2
Calcium	Magnesium
Collagen	Boron
Strontium

Sufficiently load-bearing exercise is also important. Research suggests the load needed to trigger bone growth in the hip is 4.2 times your bodyweight. Unfortunately, conventional strength training comes nowhere near that — but BFR does! So, preventing osteoporosis is yet another reason to add BFR to your lifestyle tool kit.

Tip 20: ‘Green’ Up Your Wardrobe

Fast fashion is a major contributor to the global waste problem, as clothing is now the fastest-growing category of waste. Across the board, throughout the distribution chain, whatever cannot be sold always ends up in a landfill. The textile industry is also a major environmental polluter.

The primary solution should be obvious: Buy less. Buying only what you actually need will allow you to spend more on high-quality items that last. If an item is still in good condition but for whatever reason doesn’t fit your body or lifestyle anymore, ask around to see if anyone wants or needs it first.

As a last-ditch resort, donate clothing that is still in good condition to a reputable charity that serves the needs of your local community. Local women’s shelters and crisis centers may accept your donations.

If you need to purchase new clothes, make sure to choose organic, GOTS-certified clothing made from sustainably grown fabrics. The SITO brand is an example of a GOTS-certified organic clothing brand, established by the biodynamic certification agency Demeter. SITO supports our global mission of improving fabric production and putting an end to fast fashion.

Tip 21: Take Control of Your Blood Pressure

In 2017, the American Heart Association (AHA) and the American College of Cardiology, along with nine other health organizations, changed the cutoff used to diagnose high blood pressure from 140/90 to 130/80.

This slight shift increased the number of people diagnosed with high blood pressure to include many who had previously been considered within the normal range. According to the AHA, an estimated 103 million U.S. adults today have high blood pressure (hypertension), and about 1 in 3 people has prehypertension.

According to medical physiology textbooks, as much as 95% of hypertension is called essential hypertension, meaning the underlying cause is unknown. However, a number of factors have been identified as contributing to high blood pressure, including but not limited to insulin and leptin resistance, potassium deficiency, and elevated uric acid levels. The good news is that there are many techniques and lifestyle changes, including the following:

Exercise — A comprehensive fitness program can go a long way toward regaining your insulin sensitivity and normalizing your blood pressure. In fact, exercise is considered the first line of treatment by several health authorities, including the World Health Organization, the International Society of Hypertension, and the U.S. Joint National Committee on Detection, Evaluation, and Treatment of High Blood Pressure. If you are insulin resistant, you’ll also want to include weight training. When you work with individual muscle groups, you increase blood flow to those muscles, and good blood flow will increase your insulin sensitivity.

Vitamin D optimization — Vitamin D deficiency is associated with both arterial stiffness and hypertension. For optimal health, maintain a vitamin D level between 60 ng/mL and 80 ng/mL year-round.

Time-restricted eating — Eating all your meals within a six- to an eight-hour window, each day is one of the most effective ways I’ve found to normalize your insulin/leptin sensitivity, which is a root cause of high blood pressure.

Stress management — It has been shown that people with heart disease can lower their risk of subsequent cardiac events by over 70% simply by learning to manage their stress. Suppressed negative emotions such as fear, anger, and sadness can severely limit your ability to cope with the unavoidable everyday stresses of life. It’s not the stressful events themselves that are harmful, but your lack of ability to cope.

Essential oils — A number of essential oils can be helpful, including lavender, ylang-ylang, marjoram, bergamot, rose, frankincense, rosemary, lemon balm and clary sage.

Beets — In one small placebo-controlled trial,16 one glass (250 milliliters or 8.5 ounces) of beetroot juice per day for one month reduced blood pressure in those diagnosed with hypertension by an average of 8 mmHg systolic and 4 mmHg diastolic pressure. This 8/4 mmHg reduction is very close to that provided by blood pressure medications, which typically can reduce blood pressure by about 9/5 mmHg, and for many, it was enough to bring their blood pressure down to normal levels. The treatment group also saw a 20% improvement in blood vessel dilation capacity and a 10% reduction in arterial stiffness.

Tip 22: KetoFast

KetoFast is the term I coined to describe a protocol that combines three key strategies: a cyclical ketogenic diet, intermittent fasting, and cyclical partial fasting. The first step to KetoFast is to make sure you stop eating at least three hours before bedtime to avoid creating unnecessary free radicals.

Next, compress your eating to a six- to eight-hour timeframe, meaning you eat all of your calories for the day during those six to eight hours. For the remaining 16 to 18 hours, you’re fasting. For example, delay your first meal of the day until 11 am or noon and stop eating by 7 pm.

Once you’ve followed this intermittent fasting schedule for a month, you can move into the second phase, which involves having a single reduced-calorie meal, ideally, breakfast, followed by a 24-hour water-only fast, once or twice a week. This meal will typically be somewhere between 300 and 500 calories. This meal should consist of:

• Carbs — Less than 10 grams of net carbohydrates (total carbs minus fiber), primarily from nonstarchy vegetables, seeds, or nuts.
• Protein — Half of your personalized daily protein requirement. If you’re younger than 60, a general recommendation for your daily protein requirement would be 0.8 grams of protein per kilogram of lean body mass, or 0.5 grams of protein per pound of lean body mass. The key here is not just lowering your overall protein intake but, rather restricting your intake of branched-chain amino acids such as leucine, found primarily in meat and dairy products.
• Fat — The remainder of your calories come from healthy fats such as coconut oil, avocado, MCT oil, butter, olive oil, and raw nuts.

The day after your water-only fast, go ahead and feast. Now’s the perfect time to do hardcore strength training, and to load up on protein. Immediately after your workout is when you’ll want to eat that grass-fed organic steak and/or whey protein, as now you’re in rebuilding mode.

The intermittent and partial fasting regimen described in KetoFast essentially mimics ancestral eating patterns, allowing your body to work optimally by allowing for periods of breakdown and cleanout, and periods of rebuilding and rejuvenation.

One way that your body promotes this is through autophagy, which is the body’s innate cleanout process, in which damaged mitochondria, proteins, and cellular components are digested and then recycled during the regeneration phase, which occurs during refeeding. By upregulating autophagy, you may significantly lower your risk of most diseases, including cancer and neurodegeneration.

A common misconception is that because nutritional ketosis is so beneficial, it stands to reason that remaining in ketosis for the rest of your life would be the way to go. I disagree with this approach, having experienced the drawbacks of it firsthand.

Continuous keto can start wreaking havoc with your hormonal system, specifically your thyroid. It’s important to realize that nutritional ketosis is a catabolic process, meaning you’re breaking things down. This is a good and necessary process, but you also need to build your body back up! After some months on a continuous ketogenic diet, you start losing muscle mass, which is the complete opposite of what you’re looking for.

I strongly recommend cycling in and out of ketosis once you’ve regained your metabolic flexibility and are able to effectively burn fat for fuel. In other words, you stay in ketosis only long enough to make sure you’re burning fat, and then you move into a more balanced approach where you’re adding in higher amounts of healthy carbs once or twice a week.

Sources and References

• ¹ Nutrients October 31, 2020;12, 3361; doi:10.3390/nu12113361
• ² Prog Cardiovasc Dis. 2020 Feb 12. pii: S0033-0620(20)30037-2
• ³ EurekAlert! January 24, 2020
• ⁴ Elsevier.com January 24, 2020
• ⁵ Prog Cardiovasc Dis. 2020 Feb 12. pii: S0033-0620(20)30037-2, Table 1
• ⁶ Nat Rev Immunol. 2014 Jan; 14(1): 36–49
• ⁷ The Journal of Infectious Diseases May 15, 2005; 191(10): 1719-1729
• ⁸ CDC.gov August 26, 2020
• ⁹ GrassrootsHealth Is Supplemental Magnesium Important for Vitamin D Levels?
• ¹⁰ GrassrootsHealth Magnesium and Vitamin K2 Combined Important for Vitamin D Levels
• ¹¹ wattsupwiththat.com John Stossel Lawsuit against Meta Platforms (PDF)
• ¹² WND December 10, 2021
• ¹³ wattsupwiththat.com December 9, 2021
• ¹⁴ Medical Journal of Australia 2006 Jan 16;184(2):68-70
• ¹⁵ Science Daily April 25, 2018
• ¹⁶ Medical News Today February 22, 2018

Licorice root with powder

Mercola.com 

Glycyrrhizin was valued in ancient Arabia and Greece for treating coughs and in China for relieving irritation of the mucous membranes. In modern times, glycyrrhizin has been shown to be a formidable antiviral, fighting herpes, HIV, hepatitis, influenza, encephalitis, and pneumonia as well as less known viruses like a respiratory syncytial virus, arboviruses, vaccinia virus, and vesicular stomatitis virus.

Glycyrrhizin Has Medicinal Properties You may think of licorice as an extract, a sweetener, or even a candy, like Good and Plenty, but it’s actually complex biochemically and offers important medical benefits. According to PubChem, a database of chemical molecules maintained by the National Center for Biotechnology Information,

“Glycyrrhizic acid is extracted from the root of the licorice plant; Glycyrrhiza glabra. It is a triterpene glycoside with glycyrrhetinic acid that possesses a wide range of pharmacological and biological activities … potential immunomodulating, anti-inflammatory, hepato- and neuro-protective, and antineoplastic activities.

Glycyrrhizin modulates certain enzymes involved in inflammation and oxidative stress, and downregulates certain pro-inflammatory mediators, thereby protecting against inflammation- and reactive oxygen species (ROS)-induced damage. Glycyrrhizin may also suppress the growth of susceptible tumor cells.”

According to Botanical Medicine, the anti-inflammatory actions of glycyrrhizin (GL) may stem from suppression of cytokines:

“As testimony to its anti-inflammatory properties, glycyrrhizin alleviated allergic asthma in an experimental mouse model, increased the IL-4 and IL-5 levels, decreased eosinophil counts and IgE levels, and upregulated total IgG2a in serum.

These results indicated that glycyrrhizin interfered with the production of IgE by decreasing the IgE-stimulating cytokines. It also attenuated lung inflammation and mucus production in mice.”

Epoch Times Photo Glycyrrhizin was valued in ancient Arabia and Greece for treating coughs and in China for relieving irritation of the mucous membranes. (Antonio Gravante/iStock) Glycyrrhizin and SARS Early SARS-CoV-1 patients were given the viral compound ribavirin, but it showed little benefit. Corticosteroids were also tried in SARS-CoV-1 patients and patients with MERS (Middle East Respiratory Syndrome), which occurred 10 years later, but there was “no evidence showing that the mortality of SARS-CoV-1 and MERS patients was reduced,” as reported in the International Journal of Biological Sciences.

Soon after the SARS-CoV-1 outbreak, the medical journal The Lancet published a research letter suggesting that glycyrrhizin might fight SARS:

“The outbreak of SARS warrants the search for antiviral compounds to treat the disease. At present, no specific treatment has been identified for SARS-associated coronavirus infection. We assessed the antiviral potential of ribavirin, 6-azauridine, pyrazofurin, mycophenolic acid, and glycyrrhizin against two clinical isolates of coronavirus from patients with SARS …

Of all the compounds, glycyrrhizin was the most active in inhibiting replication of the SARS-associated virus. Our findings suggest that glycyrrhizin should be assessed for treatment of SARS.”

Glycyrrhizin had several positive actions, wrote the researchers:

“In addition to inhibition of virus replication, glycyrrhizin inhibits adsorption and penetration of the virus — early steps of the replicative cycle … Glycyrrhizin was most effective when given both during and after the adsorption period …

… glycyrrhizin and its aglycone metabolite 18β glycyrrhetinic acid upregulate expression of inducible nitrous oxide synthase and production of nitrous oxide in macrophages.

Nitrous oxide inhibits replication of several viruses — eg, Japanese encephalitis virus, which can also be inhibited by glycyrrhizin. Our preliminary results show that glycyrrhizin induces nitrous oxide synthase in Vero cells [cells used in cultures] and that virus replication is inhibited when the nitrous oxide donor is added to the culture medium.”

Glycyrrhizin May Act Differently From Other Substances According to the Journal of General Virology, glycyrrhizin’s method of stopping the replication of SARS viruses may differ from other treatments that have been tried:

“Unlike IFN-α and ribavirin, there are few clues to the antiviral mechanism of glycyrrhizin. Our data indicate that, as for ribavirin, glycyrrhizin only moderately affects coronavirus replicase functions.

However, in contrast to ribavirin, glycyrrhizin has been shown to inhibit SARS-CoV replication in tissue culture. This indicates that glycyrrhizin may not target the coronavirus replication machinery and that antiviral effects may be exerted, for example, during virus adsorption or release.”

Stopping replication is especially challenging because of the peculiarities of the SARS virus. According to General Cell Biology & Physiology:

“These analyses revealed that SARS-CoV-2 reshapes central cellular pathways, such as translation, splicing, carbon metabolism, and nucleic acid metabolism. Small molecule inhibitors targeting these pathways were tested in cellular infection assays and prevented viral replication.”

Glycyrrhizin’s upregulation of nitric oxide and nitric oxide synthase in macrophages, which was noted in the International Journal of Infectious Diseases, may explain its ability to stop the replication of SARS and hopefully other coronaviruses like SARS-CoV-2.

What Are Breathing Techniques?

It is estimated that roughly ninety percent of the population is breathing incorrectly. In many ways, proper breathing should be a top priority but the majority of us are using less than fifty percent of our breathing capacity. When we take in less oxygen as a result of shallow inhaling which means we aren’t fueling the body, blood, and cells with adequate energy.

Alexander Lowen once said, “The importance of breathing need hardly be stressed. It provides the oxygen for the metabolic processes; literally it supports the fires of life. But breath as “pneuma” is also the spirit or soul. We live in an ocean of air like fish in a body of water.” The power of breathing has been used throughout generations and cultures for millennia in various capacities and purposes. These individuals discovered that while breathing is among the most automatic of body processes, there is a conscious element that is necessary for a wide range of benefits both internally and externally.  From this understanding breathing techniques have been developed that run the gamut of time, attention, practice, and purposes.

Breathing techniques are the result of centuries of discovery regarding the benefits of focused breathing. They range greatly based on their purpose and the breathing commands used to perform them. There are techniques for the novice and the experienced breathwork enthusiast. Some people may remain using the first technique they have found or elevate to more technically distinct methods. Those who begin focused breathing techniques may do so until their subconscious breathing improves or continue the practice throughout life. Breathing exercises do not have to take up a significant portion of your time. Setting aside intentional time to focus on your breathing is the most important thing, as well as the quality of your efforts.

Common Methods

The number of breathing techniques developed over the years is difficult to estimate, but there are some primary methods that have been used and proven themselves worthy of being named and used. Breathing techniques are used in a wide variety of settings and generally require some form of certification.

Holotropic Breathwork

Holotropic Breathwork (HB) was developed in the 1970s by psychiatrists Stanislav and Christina Grof. They developed the method as a therapeutic tool used to be used to achieve altered states of consciousness. Essentially, the LSD movement of the 1960s that resulted in individuals experiencing psychedelic side effects proved to be unsafe and the psychiatrists wanted a way to achieve these same results without dangerous means. As the participant does the work of breathing while the facilitator simply guides them in finding their own personal internal radar to ultimately flush away negative energies. The participant will be instructed to breathe rapidly and evenly as they eventually reach an altered state, which can be described as intense medication, where they expect to derive a deeper understanding of themselves.

Gay Hendricks

Dr. Gay Hendricks, the author of Conscious Breathing and many other books, developed The Breathing Box method where he guides participants through a four-week course on proper breathing. The method is relatively self-paced and takes just 10 minutes a day. Dr. Hendricks is one of the longest practicing practitioners of breathwork with over three decades of experience refining and perfecting his methods. His overall goal in breathwork is overall wellbeing and trauma release. His work as a whole is focused on his patients being able to achieve their personal optimal quality of life through Conscious Living skills, including breathwork.

This is the method used by Dr. Kaminsky and the breathing technique taught in his Craniosacral Therapy office in New York City.

Wim Hof

The Wim Hof Method is based on three pillars: breathing, cold therapy, and commitment. Through these means, the goal of the Wim Hof method is achieved: realizing your full potential. This method is based on the principle that our body has the ability to adapt but our inner power has been weakened by our environment and reliance upon artificial means of sick care.

Through these three pillars, the Wim Hof method boasts multiple benefits including reduced stress, increased energy, improved sleep, heightened focus, greater cold tolerance, stronger immunity, and enhanced athletic performance.

Benefits

Dr. Kaminsky at Craniosacral Therapy NY states that every patient can benefit from focusing on their breathing, even if it is minor. Integrating focused breathing techniques into your routine has been scientifically shown to combat mood disorders, reduce pain, fight insomnia, address headaches, chronic pain, TMJ, scoliosis, and even improve processing, concentration and athletic performance to name just a few of the major benefits.

The Food and Drug Administration (FDA) has now approved breath training as a treatment for hypertension. Thousands of studies have shown that breathwork improves anxiety, fatigue, depression, and more factors that can also play into elevated blood pressure. Each method focuses on specific positive outcomes, but the overall benefit is improved quality of life.

Ancient Techniques

Breathing techniques have been used for thousands of years to connect, mind, body and spirit. Pranayama is perhaps the most studied method still used today. The name comes from the term, prana, which is the energy in all living things. It is described as the force of energy that makes up the body and the spirit. Pranayama is referred to as the science of breath by many practitioners. There are different types of pranayama that can be practiced from simple abdominal breathing to complex yoga-style breathing techniques.

The four parts of pranayama are rechaka (exhalation), puraka (inhalation), bahya-kumbhaka (suspension of the breath after exhalation), and antar-dumbhaka (retention of the breath after inhalation). As the practitioner advances, they will begin incorporating inner retention and outer suspension.

Pranayama has essentially become an umbrella term for many of the other forms of ancient breathing techniques. There are many types, but the primary ones include Anuloma villoma, Ujjayi, Bhramari, Sheetali and Sheetkari, and Surya bhedana too name a few. Dr. Andrew Weil developed the 4-7-8 breathing technique based on pranayama teachings.

Breathing Properly

When a baby is born it instinctively knows to take a breath. At that moment it is no longer receiving oxygen from its mother through the umbilical cord and is now inhaling oxygen into his or her own lungs. In an instant the entire physiology of a child takes a shift.

From birth to around six months old babies breathe primarily through their nose and use their abdominal muscles to engage the diaphragm for inhaling and full oxygen saturation of the lungs. As we age three other muscle groups become stronger and play a larger role in breathing: the diaphragm, intercostal muscles, and abdominal muscles. We become chest breathers and with this change we live to survive, instead of living to thrive.

The unfortunate side effect of chest breathing, occurring in children and adults with the dominance of the other muscle groups, is a decrease in the intake of an adequate amount of oxygen. Chest breathing leads to more shallow and less focused breaths. The minimal amount of oxygen is drawn into the chest area, and very little reaches the full capacity of the lungs.

It turns out belly breathing isn’t just important for infants and children. Adults who practice belly breathing inhale an exponentially greater amount of oxygen into the lungs, providing the whole system in greater abundance. Oxygen is necessary for life and health at a functional cellular level. When sufficient amounts of oxygen are brought in through belly breathing a host of benefits arise. Increased energy, improved focus, enhancements in mood, nutrient supply increases throughout the body, muscles relax, and many more benefits.

The three most common techniques, Holotropic breathwork, Gay Hendricks and Wim Hof differ in some ways in their specific technique approaches and in some of their goals.

The Holotropic breathing approach sets out to get its participants into an alternate state whereby they inevitably come to a greater understanding of themselves, while Hendricks desires for his participants to help the body release stuck negative energies and traumas.

The Wim Hof method further separates itself from just the category of a breathing exercise in that it incorporates a three-pillar approach. breathing, controlled immersion in cold water therapy, and the third is cultivating the mindset that allows you to optimally utilize the first two methods for physical, mental, emotional and spiritual gain and utmost well-being.

Other Notable Methods

Entry into breathing techniques can feel daunting with the various methods and new phrases used to describe or instruct the breathing. There are notable breathing methods that the most novice to the breathing technique world can practice and experience benefits.

Another method is the 4-7-8 method mentioned earlier. This approach is also referred to as the relaxing breath and is said to naturally tranquilize the nervous system. The practitioner follows these steps:

• Place the tip of the tongue on the tissue behind the upper front teeth and leave it there for the entirety of the exercise.
• Exhale completely through the mouth, whoosh sound should be heard.
• Close the mouth and inhale through the nose quietly while counting to four mentally.
• Hold your breath for seven seconds.
• Exhale completely through the mouth eight seconds, allowing a whoosh sound to be heard.

Bottom Line

With the multitude of benefits, integrating breathwork into your regular habits is one that will benefit you greatly. As Dr. Kaminsky states, every patient can benefit from focusing on their breathing, even just a little.

By Dr. Joseph Mercola | mercola.com  

As a ray of hope in what appears to be an utterly broken medical system, Florida’s new surgeon general, Dr. Joseph Ladapo, has issued a statewide public service announcement in support of commonsense COVID prevention strategies such as optimizing your vitamin D, staying active, eating nutrient-dense foods and boosting your immune system with supplements.

The HealthierYouFL.org website¹ now urges Floridians to “Talk to your health care provider about how certain supplements or foods containing vitamins and minerals might help boost your immune systems, such as zinc, vitamin D, vitamin C, and quercetin.” These are all well-known supplements that have been shown to have a positive impact on your COVID-19 risk.

The surgeon general also supports the use of monoclonal antibodies in acute cases, and as prevention in high-risk patients who have been exposed to COVID-19. Available treatment locations can be found on FloridaHealthCOVID19.gov.

‘Physicians Should Use Clinical Judgment’

Florida Health even highlights emerging treatments such as fluvoxamine and inhaled budesonide. Importantly, Florida Health now states that:²

“Physicians should use their clinical judgment when recommending treatment options for patients’ individualized health care needs. This may include emerging treatment options with appropriate patient informed consent, including off-label use or as part of a clinical trial.”

Well, no one could be happier about this than I. I’ve been calling for vitamin D recommendations since the earliest days of the pandemic — ideally nationwide, but statewide is at least a start, especially considering Florida is the sunshine state. Instead, I’ve been vilified and targeted by the U.S. Food and Drug Administration and mainstream media for reporting its benefits.^3,4

The FDA specifically mentioned Vitamin C, Vitamin D, and Quercetin in their warning letter.   Now that the Florida surgeon general agrees, will they also be warned by the federal authorities?

Ladapo was appointed Florida surgeon general and secretary of the Florida Department of Health by Gov. Ron DeSantis on September 21, 2021,⁵ and it’s refreshing to finally see COVID guidance that makes sense. In his acceptance speech, Ladapo said:⁶

“I am honored to have been chosen by Governor DeSantis to serve as Florida’s next Surgeon General. We must make health policy decisions rooted in data and not in fear …

I have observed the different approaches taken by governors across the country and I have been impressed by Governor DeSantis’ leadership and determination to ensure that Floridians are afforded all opportunities to maintain their health and wellness, while preserving their freedoms as Americans.”

Vitamin D Papers Top List of Most Popular Studies of the Year

October 31, 2020, I published a scientific review⁷ in the journal Nutrients, co-written with William Grant, Ph.D., and Dr. Carol Wagner, both of whom are part of the GrassrootsHealth expert vitamin D panel.

As of October 31, 2021, our paper, “Evidence Regarding Vitamin D and Risk of COVID-19 and Its Severity” — which you can download and read for free — was the second most downloaded study from this journal in the past 12 months. It was also No. 2 in citations and No. 4 for views.

The study with the most downloads in the past year and the all-time highest number of views was another vitamin D paper⁸ by Bhattoa et.al., which found vitamin D supplementation reduced the risk of influenza and COVID-19 infections and deaths. The coauthors of my paper, Grant and Baggerly, were coauthors on this paper as well.

A third vitamin D paper, by Annweiler et.al., also nabbed the No. 1 spot for most-cited study in the past 12 months. This study found vitamin D supplementation improved survival in frail elderly hospitalized with COVID-19.

Clearly, vitamin D has been at the forefront of many minds, and I’m glad the Florida surgeon general recognizes its importance as well. While mainstream media and many so-called health authorities still hold on to the ridiculous claim that there’s “no scientific basis” for the recommendation of vitamin D for COVID, that is just false.

As early as the end of September 2020, data from 14 observational studies — summarized in Table 1 of our paper⁹ — showed that vitamin D blood levels are inversely correlated with the incidence and/or severity of COVID-19. Many critics of vitamin D will claim that these associations are not causal. However, there are statistical tools such as Bradford Hill that can actually prove causation through these associations are strong enough.

The Bradford Hill criteria are a group of nine principles (i.e., the strength of association, consistency of evidence, temporality, biological gradient, plausibility or mechanism of action, and coherence, although coherence still needs to be verified experimentally) that can be useful in establishing epidemiologic evidence of a causal relationship between a presumed cause and an observed effect.

It has been widely used in public health research and has determined that the vitamin D insufficiency for COVID is indeed causal.¹⁰

How Vitamin D Protects Against COVID

It’s important to realize that your body is well-equipped to handle just about any infection, provided your immune system is working properly, as that is your body’s first line of defense. Vitamin D receptors are found in a large number of different tissues and cells, including your immune cells. This means vitamin D plays an important role in your immune function specifically.

If vitamin D is lacking, your immune system will be impaired, which in turn makes you more susceptible to infections of all kinds, including COVID-19. As explained in our paper, having sufficient vitamin D in your system can reduce your risk of COVID-19 and other respiratory infections through several different mechanisms, including but not limited to the following:¹¹

Reducing the survival of viruses

Inhibiting the replication of viruses12

Reducing inflammatory cytokine production

Maintaining endothelial integrity (endothelial dysfunction contributes to vascular inflammation and impaired blood clotting, two hallmarks of severe COVID-19)

Increasing angiotensin-converting enzyme 2 (ACE2) concentrations — Angiotensin II is a natural peptide hormone that increases blood pressure by stimulating aldosterone. ACE2 normally consumes angiotensin I, thereby lowering the concentration of angiotensin II. However, SARS-CoV-2 infection downregulates ACE2, resulting in excessive accumulation of angiotensin II, which worsens the infection

Boosting your overall immune function by modulating your innate and adaptive immune responses

Reducing respiratory distress13

Improving overall lung function

Helping produce surfactants in your lungs that aid in fluid clearance14

Boosting T cell immunity, which plays an important role in your body’s defense against viral and bacterial infections. When vitamin D signaling is impaired, it significantly impacts the quantity, quality, breadth, and location of CD8 T cell immunity, resulting in more severe viral and bacterial infections.15 According to a December 11, 2020, paper,16 high-quality T cell response actually appears to be far more important than antibodies when it comes to providing protective immunity against SARS-CoV-2 specifically

Increasing expression of antimicrobial peptides in your monocytes and neutrophils — both of which play important roles in COVID-19

Enhancing expression of an antimicrobial peptide called human cathelicidin, which helps defend respiratory tract pathogens

From my perspective, vitamin D optimization is one of the easiest, least expensive, and most impactful strategies to reduce your risk of serious SARS-CoV-2 infection and other respiratory infections.

Vitamin D optimization is particularly important for dark-skinned individuals (who tend to have lower levels than Caucasians unless they spend extended time in the sun), the elderly, and those with preexisting chronic health conditions. All of these are also risk factors for COVID-19, so population-wide optimization of vitamin D levels could significantly improve COVID outcomes among the most vulnerable.

How Vitamin D Influences Your COVID Risks

At this point, there’s no shortage of studies showing higher vitamin D levels beneficially impact all stages of COVID-19. It:

Lowers your risk of testing positive for COVID — The largest observational study17 to date, which looked at data for 191,779 American patients, found that of those with a vitamin D level below 20 ng/ml (deficiency), 12.5% tested positive for SARS-CoV-2, compared to just 5.9% of those who had an optimal vitamin D level of 55 ng/ml or higher. This inverse relationship persisted across latitudes, races/ethnicities, sexes, and age ranges.

Reduces your risk of symptomatic illness — SARS-CoV-2-specific investigations have found that COVID-19 is far more common in vitamin D deficient individuals. In one such study,18,19,20 82.2% of COVID-19 patients tested were deficient in vitamin D, compared to 47.2% of population-based controls. (Mean vitamin D levels were 13.8 ± 7.2 ng/ml, compared to 20.9 ± 7.4 ng/ml in controls.) They also found that blood levels of vitamin D were inversely correlated to D-dimer levels (a measure of blood coagulation). Many COVID-19 patients have elevated D-dimer levels, which are associated with blood clots. This was particularly true with the original SARS-CoV-2 virus, but while less common with subsequent variants, some blood clotting, just less intense, can still occur.

Reduces infection severity — Our vitamin D paper21 also lists data from 14 observational studies that show vitamin D blood levels are inversely correlated with the incidence and/or severity of COVID-19. This is quite logical, considering vitamin D regulates inflammatory cytokine production — a lethal hallmark of COVID-19 — and is an important regulator of your immune system.

Reduces your risk of hospitalization — Reduced severity would translate into a lower risk for hospitalization, and that’s precisely what researchers have found. A Spanish study22,23 found baseline vitamin D levels inversely correlated with the risk of ICU admission, and that giving supplemental vitamin D3 (calcifediol at 532 micrograms on the first day of admission followed by 266 mcg on days 3, 7, 15, and 30) to hospitalized patients with PCR-confirmed COVID-19 reduced ICU admissions by 82%.

Reduces your risk of death — COVID-19 patients with a vitamin D level between 21 ng/mL (50 nmol/L) and 29 ng/mL (75 nmol/L) had a 12.55 times higher risk of death than those with a level above 30 ng/mL in one study.24 Having a level below 20 ng/mL was associated with 19.12 times higher risk of death. Another study25,26 found the risk of severe COVID-19 and related deaths virtually disappeared when vitamin D levels were above 30 ng/mL (75 nmol/L). A third paper27 found a marked variation in mortality depending on whether the patients lived above or below 35 degrees North latitude. As noted by the authors, having adequate vitamin D “could be very important in preventing the cytokine storm and subsequent acute respiratory distress syndrome that is commonly the cause of mortality.”28

Speeds viral clearance — While having enough vitamin D in your system will reduce your odds of infection and serious illness, taking oral vitamin D once infected can still help you recover faster. Research29 published in November 2020 found oral vitamin D supplementation in SARS-CoV-2-positive individuals with mild symptoms who also had low vitamin D, helped speed up viral clearance. Participants were randomly assigned to receive either 60,000 IUs of oral cholecalciferol (nano-liquid droplets) or a placebo for seven days. The target blood level was 50 ng/mL. Anyone who had not achieved a blood level of 50 ng/mL after the first seven days continued to receive the supplement until they reached the target level. Periodically, all participants were tested for SARS-CoV-2 as well as fibrinogen, D-dimer, procalcitonin, and CRP, all of which are inflammatory markers. The primary outcome measure of the study was the proportion of patients testing negative for COVID-19 before Day 21 of the study, as well as changes in inflammatory markers. Of the 16 patients in the intervention group, 10 (62.5%) tested negative by Day 21, compared to just five of the 24 controls (20.8%). Fibrinogen levels were also significantly decreased in the treatment group, indicating lower levels of clotting.

How to Optimize Your Vitamin D Level

For optimal health, immune function and disease prevention, you want a vitamin D blood level between 60 ng/mL and 80 ng/mL year-round. In Europe, the measurements you’re looking for are 150 nmol/L and 200 nmol/L.

If you live in a sunny locale like Florida and practice sensible sun exposure year-round, you might not need any supplements. The DMinder app³⁰ is a helpful tool to see how much vitamin D your body can make depending on your location and other individual factors.

Many, unfortunately, don’t get enough sun exposure for one reason or another, and in these cases, an oral vitamin D supplement may be required. Just remember that the most important factor here is your blood level, not the dose, so before you start, get tested so you know your baseline.

Here’s a summary of how to determine whether you might need an oral supplement, and your ideal dosage:

1. First, measure your vitamin D level — One of the easiest and most cost-effective ways of measuring your vitamin D level is to participate in the GrassrootsHealth’s personalized nutrition project, which includes a vitamin D testing kit. Once you know what your blood level is, you can assess the dose needed to maintain or improve your level.

2. Assess your individualized vitamin D dosage — To do that, you can either use the chart below or use GrassrootsHealth’s Vitamin D*calculator. (To convert ng/mL into the European measurement (nmol/L), simply multiply the ng/mL measurement by 2.5.) To calculate how much vitamin D you may be getting from regular sun exposure in addition to your supplemental intake, use the DMinder app.³¹

Factors that can influence your vitamin D absorption include your magnesium³² and vitamin K2³³ intake. Magnesium is required for the conversion of vitamin D into its active form.^34,35,36,37 If your magnesium level is insufficient, the vitamin D you ingest orally may simply get stored in its inactive form.^38,39

Research by GrassrootsHealth⁴⁰ shows you need 146% more vitamin D to achieve a blood level of 40 ng/ml (100 nmol/L) if you do not take supplemental magnesium, compared to taking your vitamin D with at least 400 mg of magnesium per day.

Your best bet is to take your vitamin D with both magnesium and K2. According to GrassrootsHealth,⁴¹ “combined intake of both supplemental magnesium and vitamin K2 has a greater effect on vitamin D levels than either individually,” and “those taking both supplemental magnesium and vitamin K2 have a higher vitamin D level for any given vitamin D intake amount than those taking either supplemental magnesium or vitamin K2 or neither.”

Data⁴² from nearly 3,000 individuals revealed 244% more oral vitamin D was required to get 50% of the population to achieve a vitamin D level of 40 ng/ml (100 nmol/L) if they weren’t concurrently also taking magnesium and vitamin K2.

3. Retest in three to six months — Remeasure your vitamin D level in three to six months, to evaluate how your sun exposure and/or supplement dose is working for you.

4. Take activated vitamin D (calcitriol) if your level is low and you come down with an acute infection like COVID. The dose is 0.5 mcg on day one and then 0.25 mcg daily for seven days.

Sources and References

• ^1, 2 Healthieryoufl.org
• ³ FDA.gov Mercola.com warning letter February 18, 2021
• ⁴ GospelNewsNetwork March 15, 2021
• ^5, 6 FLgov.org September 21, 2021
• ^7, 11, 21 Nutrients October 31, 2020;12, 3361; doi:10.3390/nu12113361
• ⁸ Nutrients 2020; 12(11):3377
• ⁹ Nutrients October 31, 2020;12, 3361; doi:10.3390/nu12113361, Table 1
• ¹⁰ Nutrients October 31, 2020;12, 3361; doi:10.3390/nu12113361, Table 3
• ¹² Nutrients, 2020;12:988
• ¹³ Advances in Pharmacological Sciences 2018; 2018: 8494816
• ¹⁴ ATS Journals October 5, 2010; 183(10)
• ¹⁵ The Journal of Nutrition October 15, 2014; 144(12): 2073-2082
• ¹⁶ Vaccine: X December 11, 2020; 6: 1000076
• ¹⁷ PLOS ONE September 17, 2020 DOI: 10.1371/journal.pone.0239252
• ¹⁸ The Journal of Clinical Endocrinology & Metabolism October 27, 2020; dgaa733 [Epub ahead of print]
• ¹⁹ Endocrine.org October 27, 2020
• ²⁰ Science Daily October 27, 2020
• ²² Preprints in The Lancet January 22, 2021
• ²³ Preprints in The Lancet January 22, 2021 (PDF)
• ²⁴ Emerginnova.com June 4, 2020
• ²⁵ Infectious Diseases April 8, 2020 DOI: 10.21203/rs.3.rs-21211/v1
• ²⁶ Orthomolecular Medicine News Service June 22, 2020
• ^27, 28 Alimentary Pharmacology & Therapeutics, 2020; doi.org/10.1111/apt.15777
• ²⁹ Postgraduate Medical Journal November 12, 2020 DOI: 10.1136/postgradmedj-2020-139065
• ^30, 31 DMinder app
• ³² BMC Medicine 2013; 11: 187
• ^33, 41, 42 GrassrootsHealth Magnesium and Vitamin K2 Combined Important for Vitamin D Levels
• ³⁴ Live Science February 26, 2018
• ³⁵ Medicalxpress.com February 27, 2018
• ³⁶ News-Medical.net February 26, 2018
• ³⁷ Wellandgood.com February 26, 2018
• ³⁸ Journal of the American Osteopathic Association March 2018; 118: 181-189
• ³⁹ Science Daily February 2018
• ⁴⁰ GrassrootsHealth Is Supplemental Magnesium Important for Vitamin D Levels?

Video Source: Bret Weinstein

In this video, Dr. Peter McCullough speaks with Bret Weinstein regarding what a wise and logical response to Covid would look like. This is a must-see and must-share interview for those who are concerned about the one-size-fits-all vaccine approach being forced on the world today.  Dr. McCullough is an academic internist, cardiologist, and trained epidemiologist located in Dallas, Texas. He is also the most peer-reviewed/published cardiologist in US history.

It is not uncommon for people to have back problems. The number of individuals who have had spinal surgery has increased exponentially in recent years, which means that there are many more people looking for ways to prevent these issues from happening. In this blog post, I will discuss what causes back problems and how you can avoid them with some simple changes!

1. What causes back problems?

Back problems occur when the spine starts to lose its normal curvature and alignment. This can be caused by many different things, including:

• Slouching while sitting for prolonged periods of time (e.g., working at a desk)
• Poor posture habits in general
• Having an injury that causes inflammation or pain in the back
• A side effect of some medications, especially those that are used to treat depression or anxiety
• Degenerative disc disease (when the discs in between your vertebrae start deteriorating) is also a big cause of back problems. This usually happens as you get older and your spine loses its elasticity; it can be genetic and is also a common side effect of obesity.
• Obesity, especially if it involves an excessive amount of belly fat (which can put excess strain on the back)

As you can see from this list, many things that cause people to get spine problems are preventable and manageable! So let’s look at what we can do to correct these issues and prevent them from getting worse.

2. How to prevent them.

The first step to preventing back problems is breaking the bad habits that cause them. This means not slouching in a chair, correcting your posture when you’re standing up, and doing exercises to strengthen your core muscles (the ones in between your hips).

Here are some other tips:

• Keep track of how much time you spend sitting each day. Try to break it up with regular breaks to move around and stretch.
• Make sure your computer screen is at eye level so you don’t have to crane your neck down or up to see it.
• Avoid carrying heavy loads on one side of your body – distribute the weight evenly instead.
• If you do need to lift something, do it correctly: use your legs, not just your back.
• Do some exercises to strengthen your core muscles and improve posture. You could try yoga or Pilates – they’re great for building strength and improving flexibility! If you need a visual aid, there is plenty of information on YouTube that can help guide you through these workouts.
• If you have back pain, make sure to rest and avoid strenuous activities. You can take medications like ibuprofen or aspirin (but only if you don’t know that they cause problems for your particular condition).
• Don’t smoke! Smoking is terrible for all aspects of health – it increases the risk of heart disease and cancer; but did you know that it’s also bad for your spine? Smoking slows the healing process and makes you more likely to experience back pain.

These are all great tips that will help improve your overall health and reduce the risk of developing back problems. But they’re not a cure-all; if you’re already experiencing back pain, please consult a doctor to find a treatment plan that’s right for you.

3. The importance of stretching and exercising your spine regularly.

Another big cause of back problems is when your spine loses its flexibility. The discs in between the vertebrae are almost like jelly; they’re flexible and act as shock absorbers for all the bumps you go through every day. But over time, these discs can dry out if you don’t stretch or exercise them regularly – just like any other muscle in your body.

This is why it’s so important to stretch and exercise your spine regularly! You don’t need to do anything crazy or intense – just a few simple stretches every day will help keep your spine healthy and flexible. Yoga and Pilates are great exercises for this, but even something as simple as walking can help.

When you’re stretching or exercising, make sure to focus on your breathing. This will help relax your body and stretch the muscles more effectively. If you find yourself getting tense, take a break and try again later.

Stretching and exercising your spine is one of the best things you can do for your health! Not only does it reduce the risk of back problems, but it also helps improve your posture and reduces stress levels. So make it a habit to stretch every day, and you’ll feel better both physically and mentally.

4. What are the benefits of chiropractic care for the prevention of spinal injuries/issues?

Chiropractic care is another great way to keep your spine healthy and flexible. Chiropractors specialize in the alignment of the spine, and they can help correct any problems that may be causing back pain. They also provide education on how to maintain a healthy spine through stretching and exercise.

If you’re experiencing back pain, it’s a good idea to consult a chiropractor to see if they can help. Many people find relief from chiropractic care, and it’s a great way to prevent any long-term damage to the spine.

If you’re not sure whether chiropractic care is right for you, talk to your doctor or check out some online reviews. It’s always a good idea to get other opinions before trying out any new treatment!

The benefits of seeking chiropractic care can’t be ignored – it really works for many people, and it’s one more way you can help maintain healthy spinal function.

5. Why you should consult a specialist before having surgery or taking medication for relief from back pain

It’s always a good idea to consult with your doctor before trying any new medication. Depending on the type of back pain you’re experiencing, medications may not even be effective for you! And worse yet, certain types of painkillers can actually make things worse in the long run. Talk to your doctor about what they recommend and whether or not surgery is a viable option.

Some back problems may require surgery, but this should always be your last resort. There are many different types of surgeries available, so it’s important to talk to a specialist about which one is right for you. There are even simple spinal surgery devices that you can look at before going all in. Surgery is a big decision, and it’s important to weigh all the pros and cons before making a final decision.

Surgery can be very effective at relieving back pain, but it’s best to consult with a specialist first – they’ll help you decide if surgery is right for your situation!

Summary:

In conclusion, there are many different options for relieving back pain. Stretching and exercising, chiropractic care, and consulting with a specialist can help you prevent any long-term damage to your spine! So don’t wait – start taking care of your spine today and you’ll feel better in no time!

The mouth is a complex and important organ. It houses our teeth, tongue, and gums necessary for proper chewing, swallowing, and speaking. The mouth’s health also impacts other parts of your body, such as your heart, due to the oral bacteria that can travel through blood vessels to the heart. To keep your mouth healthy, you should take some important steps, such as daily brushing with toothpaste and flossing between teeth. This blog post will give you a few more tips on ensuring that your oral hygiene stays in tip-top shape!

Brush Your Teeth Twice a Day for Two Minutes

Brushing your teeth for about two minutes twice a day can be extremely beneficial to oral health. Make sure you brush all tooth surfaces and reach in between each crevice. Brush lightly so that you don’t damage the enamel or wear away gums but make sure there is enough pressure to remove plaque from where it has formed on the surface of teeth. As Tampa dentists will tell you, this is helpful with veneers as well.

Floss at Least Once a Day

Most people forget how important flossing is! It helps clean out food particles and bacteria build-up, leading to cavities, gum disease, bad breath, and other negative effects like swollen or bleeding gums if left untreated. It would help if you used dental floss daily along with brushing your teeth as part of an effective dentist-recommended hygiene routine.

Drink Water to Keep Your Mouth Hydrated

Water is an essential part of life, and it’s also great for oral health! Drinking water helps wash away food particles that can get caught in teeth and cause cavities or bad breath. It also hydrates your mouth, which is necessary for keeping gums healthy. To have a healthy smile, make sure you drink plenty of fluids each day – not just water but juice, milk, tea, and coffee too!

Get Regular Dental Checkups

It’s important to visit your dentist every six months for a regular checkup. This will include a cleaning and dental X-rays to look for any potential problems. If any issues are detected early on, they can be treated before becoming a major problem. This can include fillings, root canal treatment, or even tooth extractions if necessary.

Use Dental Floss To Remove Plaque

Plaque is one of the main culprits behind bad breath, and it’s formed by bacteria in your mouth that feed on leftover food particles stuck to teeth. You need to remove plaque buildup because it can lead to gum disease and other problems like swollen gums or bleeding when brushing isn’t enough. The best way to do this is with flossing daily along with brushing! Not only will regular dental floss help you get rid of plaque, but it also helps clean out any food debris left between teeth where bristles from the brush cannot reach.

Eat Healthy Foods to Promote Oral Health

You should also be conscious of what you eat because the food you put in your mouth can impact dental health! Sugary snacks like candy, desserts, and soda are not good for teeth or oral hygiene because they contain high amounts of sugar that bacteria feed off, which cause plaque build-up leading to cavities. Instead, look for foods with natural sugars like fruit, vegetables, and whole grains, as well as calcium-rich dairy products (if tolerated). These will help promote healthy gums and strong enamel instead of tooth decay.

The mouth is a complex organ full of important structures, including the tongue and gums, covered in tiny teeth. To keep your mouth healthy, you should take a few simple steps, including daily brushing with toothpaste and flossing between teeth, along with getting regular dental checkups by a dentist every six months. These tips will help make sure that oral health is at its best!

Although Ohio has an excellent healthcare system, one with a wealth of medical organizations, clinics, and hospitals, many people don’t tap into its resources for preventative health. Instead, they only use the state’s healthcare options when they’re seriously ill.

Rather than wait for a health condition to go undetected until it becomes difficult to heal, take a proactive approach to safeguard your health.

A Few Good Reasons to Visit Your Dentist

Regular dental checkups will help you avoid serious oral health problems. Schedule an examination and cleaning with a dentist in your neck of the woods. If, for instance, you live in Geneva, visit a dentist in Geneva.

How often should you visit?

Do it at least once per annum. Ideally, do it twice a year. The American Dental Association recommends you visit the dentist every six months to protect your teeth, gums, and jaw. Seeing your dentist once or twice a year will alert you to any emerging oral health problems.

If you visit your dentist regularly as suggested, you’re less likely to suffer from some of the following oral health issues:

• Gum diseases — such as gingivitis, periodontitis, aggressive periodontitis, and chronic periodontitis.
• Tooth decay issues — such as mild to sharp pain when eating hot, cold, or sweet food; holes in teeth; tooth sensitivity; and toothache.
• Infections in the mouth — such as herpangina, thrush, and canker sores.

In short, early detection prevents small issues from developing into something more severe.

Why You Should Visit Your Doctor

The earlier your doctor catches any hidden symptoms of a disease, the cheaper it will be to treat it.  Additionally, if a doctor notices some alarming symptoms that suggest a life-threatening disease, the greater your chance of survival. Early detection results in fewer complications and better odds of a good outcome.

Regular doctor checkups can also help you address issues that you have been trying to suppress with over-the-counter drugs. One common example is seasonal allergies.

Modern medicine can diagnose seasonal pollen allergies with a blood or skin-prick test. After a diagnosis, many treatments are available. For example, you could put an end to your miserable allergic reactions with oral antihistamines, nasal sprays, cortisone shots, allergy shots, and immunotherapy.

The Benefits of Visiting a Dietitian

If you’re not at your ideal weight, if you don’t have a clue on how to eat a healthy diet, or if you suffer from any health issues related to nutrition, then a dietitian can help you.

Reading a few good books on diet and nutrition is not an accurate way to determine the best diet for your body type. While there’s plenty of information on how to lose weight and build lean muscle, this is a superficial approach to healthy eating. It’s not a thorough evaluation of what you should or should not eat.

A registered dietitian takes a long-term view of health and wellness. They use science-based methods to decide what you should eat to reach your goals of weight loss or gain, muscle tone, vitality, and other health goals.

Practice the Art of Preventative Medicine

Although most of the public’s attention is drawn to the high mortality rate caused by the pandemic, chronic diseases, such as heart disease, diabetes, and cancer, are also leading causes of death. According to an article in the Commonwealth Fund just before COVID-19, the United States had the highest per capita rate of chronic disease and obesity.

By taking advantage of many healthcare options available for preventative medicine here in Ohio, there’s plenty you can do to stay healthy.