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In our new Ayurveda and Digestive Health Intensive,Ayurvedic practitioner and Certified Iyengar Yoga teacher Greta Kent-Stoll, delves into the foundational concepts of ayurvedic eating, such as the six tastes, and the role that each of the three doshas plays in digestive health. You will learn how to recognize vata-, pitta-, or kapha-type digestive imbalance and what to do to provide support and balance. Below is a peek inside the 4-session intensive: An Ayurvedic Foundation Ayurveda is a complete holistic system of traditional healing. Its essential objective is to return your body to a state of natural balance in order to optimize its self-healing capacity. Ayurveda, literally translated as "knowledge of life," is perhaps the oldest form of medicine still in practice today. It predates even TCM, and systems like TCM and Tibetan medicine were undoubtedly influenced by Ayurveda. Those who practice Ayurveda understand that balance is a relative word. Each individual possesses a unique state of inherent balance. Some people naturally warm ( types pitta< /em> ) ; others work naturally well ( types vata and kapha ). Some body types are a bit heavier ​​and full; some lighter and thinner. What is ideal and harmonious for one person may not be ideal and harmonious for another. This all depends on one's dosha or one's unique constitution. The foods, herbs, and lifestyle practices that bring one person into harmony can bring another into a state of disease, and vice versa. The essential approach in Ayurveda is to employ the opposite. Herbs, foods, sensory therapies, body therapies, and lifestyle practices are recommended to reduce imbalances and return the individual to a state of natural health and well-being. Digestion is fundamental in Ayurveda Also, agni (digestive fire), prana (life force) and ojas (vitality) are like the three legs of a three-legged stool: each plays a key role in health, and if one is gone, the whole stool falls over. . However, in many ways agni comes first, as without good digestion one cannot have enough prana (life force) circulating, nor can one build and maintain good ojas (vigor and vitality). You can think of agni (digestive fire) as a campfire. You want to keep it burning steadily and bright, adding just the right amount of fuel at the right times. This inner fire plays the role of catabolism and anabolism. It is responsible for breaking down our food into smaller pieces that can then be digested and absorbed. It is also related to whether or not we build healthy tissues (Halpern, 2012). “On a physical level, digestion is the most important determinant of good health. This is because the quality of a person's digestion is directly related to the body's ability to produce quality, healthy tissue” (Halpern, 2012). If agni is weak, we can build a lot of tissue, such as adipose (fat) tissue, but it will be of low quality. Or, if agni is low, we may not be able to develop healthy bone and muscle tissue. If the digestive fire is too powerful, the body will be exhausted, literally burning up. Either way, if agni is out of balance, whether the body tissues are excessive or deficient, energy levels and overall health and brightness will be compromised. Overall, when we practice mindful eating and choose foods that are appropriate for our constitution, climate, and season, we optimize our chances of developing healthy tissues and overall good health. Aspects of Taste: Rasa, Virya and Vipaka One of the key tools used in Ayurveda to help clients regain balance is working with rasa (flavor). Specific foods, recipes, and herbs possess flavors that can have a balancing effect on an individual. Taste involves the effect a food or herb has on the body after consumption. There are three essential parts to savoring: rasa (the initial taste), virya (warm vs. cold) and vipaka (the post-digestive effect). . Every food and herb can be described in terms of rasa, virya and vipaka. As Dr. Vasant Lad states, “The concept of taste ( rasa ), action (virya ) and post-digestive effect ( vipaka) will promote the understanding of the basic principles of cooking and Ayurvedic healing” (2009, p. 34). The Caraka Samhita, one of the classic texts of Ayurveda, states: “There are six rasas (tastes): sweet, sour, salty, pungent, bitter and astringent. When used properly, they maintain the body and their incorrect use results in the vice of dosas” (Dash & Sharma, 2014, p. 113). Simply put, a taste can be balancing or harmful depending on the effect it has on the Ayurvedic dosha (one's constitutional type). According to Ayurvedic teachings, the effects of rasa are far-reaching. Both are physical and subtle. An obvious example of virya is cayenne, which has a spicy rasa (hot) and a spicy virya . The general effect of cayenne pepper is that it warms and stimulates. This is useful for those whose circulation and digestion need a boost. By contrast, red clover has a bitter and sweet rasa and a cold virya. A cool virya is desirable for those who get hot or have hot conditions such as rashes, acne, and anger .In contrast, fresh herbs may aggravate those who naturally have a cooler body temperature or suffer from exhaustion or lethargy. However, a cold herb can be combined with a warm herb in some cases to counteract any unwanted influences on temperature. Vipaka is a slightly more complex concept. The literal translation is "post-digestive effect", but its translation in practical terms is whether a substance is toning or purifying. Toning herbs are strengthening and fortifying. They help build and regenerate body tissues. Purifying herbs shrink tissue and, in some cases, help eliminate pathogens. There are three types of vipaka: sweet, sour and spicy. Herbs of an invigorating nature have a sweet vipaka . This means that its post-digestive effect is nutritious. Herbs that purify or reduce have a pungent vipaka . Sour vipaka falls somewhere in between. It has a somewhat nourishing effect, but not as much as the sweet vipaka . The following table describes the six rasas and their corresponding typical virya and vipaka . It is important to note, however, that particularly in herbalism these relationships are not fixed. For example, there are sweet herbs that have a warm virya . The following table represents typical relationships. Ayurveda teaches that for a practitioner to be successful, they must understand the nature of the person being tested, the nature of the health imbalance, and the nature of the herb. By the nature of the individual, we mean their inherent constitutional balance, or dosha , thus as to its current state characterized by the three doshas. One must understand the rasa , virya and vipaka of the herb, as well as the qualities of the individual taking it. Understanding rasa, virya and vipaka furthers our understanding of herbalism, as well as Ayurvedic cooking and healing. Most importantly, knowing the rasa, virya and vipaka of an herb improves the clinician's ability to adjust herbal therapies to most effectively support an individual (Halpern, 2012). To conclude, There is a saying in Ayurveda that “everything is fine for someone, but nothing is fine for everyone”. This is certainly true when it comes to Ayurvedic herbalism. Understanding the rasa, virya and vipaka of an herb gives the practitioner vital clues about the proper application of an herb. By understanding the nuanced qualities of an herb and how they intersect with the attributes of the drinker, we become more skilled as practitioners and better able to select herbs with precision and wisdom. Be sure to check out our new Ayurveda and Digestive Health Intensive ! Gabriela Ana / Luz Infinita Holistic Health Coach +34 604 398 948 To learn more about how I can help you, schedule a Telehealth consultation today. I provide webcam health consultations for people around the globe. Start Your Health Journey Today! HOLISTIC HEALTH CONSULTATION for people around de World. Request a free discovery consultation here DISCLOSURE The Herbal Academy supports trusted organizations with the use of affiliate links. Affiliate links are shared throughout the website and the Herbal Academy may receive compensation if you make a purchase with these links. Information offered on Herbal Academy websites is for educational purposes only. The Herbal Academy makes neither medical claim, nor intends to diagnose or treat medical conditions. Links to external sites are for informational purposes only. The Herbal Academy neither endorses them nor is in any way responsible for their content. Readers must do their own research concerning the safety and usage of any herbs or supplements.

Ayurveda and the terms vata, pitta, and kapha are slowly making their way into alternative health lexicons. However, many readers may still be mystified by these concepts, or perhaps this is the very first time you are learning about these terms. This post is intended to provide you with a basic introduction to Ayurveda. However, it is wise to keep in mind that Ayurveda, like yoga and all the ancient traditions, is an ocean of wisdom that is the product of thousands of years of practice, study, and observation. My hope here is to give you a peek into the wealth of wisdom that Ayurveda has to offer. The Stuff Of Which We’re Made Ayurveda and yoga philosophy all share the five-element paradigm of physiology. This paradigm states that all things in nature, including you, me, the foods that we eat, and all that we take in through our five senses—are comprised of the five elements: earth, water, fire, air, and ether. These elements exist in a very real way, and they can also be viewed as metaphors, with each element representing certain qualities. Ether is in many ways the most important element because it is the great connector—the element that holds all the others. In many ways, it is also the most difficult to grasp. Similarly, a person who possesses a lot of the ether element can be a little hard to pin down at times. Ether represents connection, spaciousness, and possibility. Someone who is etheric is someone who is dreamy and imaginative. However, when an etheric person is put under pressure, they may simply disappear (i.e., shirk the work or responsibility rather than facing it head-on). Air is the principle of motion. Someone who possesses a lot of the air element is likely to be bubbly, enthusiastic, and favorable to change and movement. Fire represents light, heat, and transformation. Fire is the predominant element in the pitta dosha, which I will explain momentarily. Water is the concept of receptivity and flow. It describes our ability to be receptive, compassionate, and to flow with the changes of life. Lastly, earth represents solidity and stability. A person with a lot of the earth element in their constitution will likely be quite methodical, stable, and reliable. Meet The Three Doshas: Vata, Pitta, Kapha These five elements meld together in various combinations to form the three doshas, known as vata, pitta, and kapha. Air and ether combine to make vata dosha. Fire and water unite to make pitta dosha. Earth and water merge to make kapha dosha. Dosha means, ‘fault,’ or ‘to cause harm.’ Doshas are inherently neither good nor bad. However, when a dosha becomes excessive, the result is some form of imbalance—physical or emotional. Ayurveda considers disease to be the result of living out of harmony with nature—our nature as well as the natural world in which we live.However, to live in harmony with our nature, we must first understand what our unique nature or constitution is. Everyone is made up of a one-of-a-kind balance of the three doshas. This is their prakruti. Some people predominate very strongly in one prakruti, or one dosha. Others have a dual prakruti, meaning that two of the doshas show up very strongly in that individual. Lastly, and most rare, is someone who is tridoshic, which means they possess an equal balance of all three doshas. Now a little more on how vata, pitta, and kapha doshas present in individuals. The Bumblebee Vata, being made of air and ether, is dry, light, cold, rough, and mobile in nature. These qualities manifest in a vata’s physiology and psychology. Those with a predominant vata nature tend to be light of frame, with delicate features, and a tendency for dry skin. They also tend to enjoy movement, creative pursuits, and travel. When a vata type is balanced, he or she will be enthusiastic, creative, and adaptable. However, when vata becomes excessive, symptoms include dry skin, nervousness, insomnia, and possibly constipation. Vata types are likened to a bumble bee in that they are light, quick, and tend not to stay in one place for too long. The Bull Pitta consists of water and fire. This dosha is predominantly fiery in nature. The qualities of pitta dosha include sharp, hot, oily, and intense. Therefore, pittas tend to have a warmer complexion, robust circulation, angular features, and intense appetites. When pittas are balanced, they are disciplined, logical, and can make strong teachers and leaders. They also tend to be quite driven and can become hypercritical and impatient when the flames of pitta are running high. Other symptoms of excessive heat, be they psychological or physiological (i.e., rashes, acne, inflammation), are considered to be manifestations of excessive pitta. Pitta types are likened to a bull or a tiger in that they are fierce and determined. The Turtle Kapha is comprised of earth and water, and thus reflects the qualities of those elements. These include heavy, dense, moist, cool, and slow. Strong kapha types have larger, rounded features, a voluptuous or solid build, large eyes, thick hair, and strong bones. Some of the positive attributes of kapha are patience, loyalty, compassion, as well as being methodical and even-keeled. Vitiated (excessive) kapha presents as symptoms such as lethargy, excess weight gain, water retention, and excess mucus. Kapha types are likened to a turtle in that they are slow, steady, and peaceful. Your Constitution, Then and Now Typically when someone asks, “what’s your dosha?” they are referring to your prakruti or your original constitution. Ayurveda teaches that this unique balance of the doshas is fixed and does not change throughout your lifetime. However, of perhaps greater importance, is your vikruti. Your vikruti is your current balance of the three doshas and can fluctuate day to day, month to month, and certainly through different phases of life. It is important to understand both your prakruti and vikruti because this will provide you with immense and profound guidance regarding the foods, herbs, spices, and lifestyle practices that are most balancing to you. It is important to have a consultation with an Ayurvedic practitioner to get an accurate determination of your prakruti and vikruti. The intake process is extensive and thorough and takes into account short term and long term patterns. However, to get a glimpse, you can take various online quizzes such as this one provided by Maharishi Ayurveda or you can consult with the quizzes found in reputable Ayurvedic books, such as David Frawley’s Ayurvedic Healing or Dr. Vasant Lad and Usha Lad’s Ayurvedic Cooking for Self-Healing. Harmony Equals Health Overall, the important truth to remember is that harmony equals health and disharmony equals disease. When we live in a way that is balancing to our prakruti and vikruti, the result is health. When we make choices that aggravate our dosha, especially when those decisions are made repeatedly over time, the result is ill health. Lastly, Ayurveda teaches that your body has an amazing capacity to self-heal. Your body is continually seeking homeostasis. Ayurveda is the practice of giving your body the tools it needs to heal itself. As Dr. David Frawley (2000) teaches, “We must ever seek greater life, light, and love because this is the nature of the universe itself” (p. 8). For more Ayurvedic posts, see: Ayurvedic Guide to Boosting Digestive Power The Top 5 Ayurvedic Kitchen Spices to Keep In Stock In collaboration and affiliation with Herbal Academy Gabriela Ana / Luz Infinita Holistic Health Coach +34 604 398 948 To learn more about how I can help you, schedule a Telehealth consultation today I provide webcam health consultations for people around the globe. Start Your Health Journey Today! HOLISTIC HEALTH CONSULTATION for people around de World. Request a free discovery consultation here DISCLOSURE The Herbal Academy supports trusted organizations with the use of affiliate links. Affiliate links are shared throughout the website and the Herbal Academy may receive compensation if you make a purchase with these links. Information offered on Herbal Academy websites is for educational purposes only. The Herbal Academy makes neither medical claim, nor intends to diagnose or treat medical conditions. Links to external sites are for informational purposes only. The Herbal Academy neither endorses them nor is in any way responsible for their content. Readers must do their own research concerning the safety and usage of any herbs or supplements. ABOUT POST AUTHOR Greta Kent-Stoll Greta is a Certified Ayurvedic Practitioner (NAMA) and a Certified Iyengar Yoga Teacher (CIYT) based in Palm Desert, CA. REFERENCES Frawley, D. (2000). Ayurvedic healing. Twin Lakes, WI: Lotus Press. Halpern, M. (2012). Principles of ayurvedic medicine. Nevada City, CA: CA College of Ayurveda. Lad, U. & V. (2009). Ayurvedic cooking for self-healing. Albuquerque, NM: The Ayurvedic Press.

If you see an Ayurvedic doctor, don't be surprised if he asks you a hundred and one questions about the state of your digestive system, no matter what brought you to his office! Regardless of where your imbalances manifest, Ayurveda places incredible emphasis on the state of digestion, also known as agni . According to the Ayurvedic paradigm, a digestive imbalance is considered to be the root cause of most diseases (Frawley, 2000). Conversely, a strong and balanced digestive system puts you more likely to achieve and maintain optimal health. This article will explore Ayurvedic methods to support digestive health and ultimately build digestive power. How hot does your fire burn? To begin, it may be helpful to explain why Ayurveda places so much emphasis on digestion. Our digestion is our processing system for almost all of our food. Of course, some nutrients are received through the air and our skin also has its own absorption. But, as we all know, one cannot live long without eating and drinking. Also, although it is wonderful to have high-quality food and liquids, if we cannot make use of that food through good digestion, it is of little use to us. Going a step further, strong digestion produces healthy blood, and healthy blood is carried throughout the body, leading to healthy organs. Thus, our gut is the digestive system's first portal of nutrition and treatment, or regulation of agni., is the fundamental approach for most diseases (Frawley, 2000). The state of digestion is classified into four main categories in Ayurveda: mandagni (under digestive fire), tikshnagni (high digestive fire), vishmagni (variable digestive fire), and the elusive unicorn of Ayurveda: samagni (perfectly balanced digestion) (Frawley, 2000). It is rare (but not impossible) to find perfect equanimity in digestion. Signs of healthy digestion include, but are not limited to: just a very thin coating on the tongue, pleasant breath and body odor, Good energy, healthy circulation, regular daily bowel movements, and a healthy appetite for food (Frawley, 2000). It is quite common for agni (the digestive fire) to be unbalanced in one direction or another. This article will mainly explore methods of developing digestive power, which is appropriate in cases of mandagni (low digestive fire) and sometimes in cases of vishmagni (variable digestive fire). ). Signs that your digestion needs to improve In general, weak digestion is an expression of kapha dosha . Those with a kapha constitution are more prone to slow or sluggish digestion. However, anyone can experience mandagni . Also, late winter and spring is the time of year ruled by kapha , so your digestive power may drop a bit at that particular time of year. For vatas , digestive power is often variable. Sometimes the intense hunger for vata may need to subside; at other times it can use a little of agni boost. Therefore, these guidelines may also be useful for people with variable digestion. Pittas , on the other hand, tend to have very powerful and warm digestive systems. A digestive pitta imbalance is characterized by intense hunger, burning indigestion and perhaps diarrhea. Therefore, these guidelines are less suitable for pitta types or those with a pitta digestive imbalance. If you are really perplexed about the condition of your agni , it is always advisable to consult with an Ayurvedic doctor. However, here are some general signs of low digestive fire: little appetite, tendency to gain weight even when eating very little, a thick coating on the tongue, feeling of heaviness or sleepiness after eating, bad breath and body odor, excess mucus and congestion, and frequent colds and flu (Frawley, 2000). How you eat is just as important as what you eat There are classifications of foods and herbs that are particularly effective for developing digestive power, which I will list later in this article. However, before we delve into the details of what you get on your plate, it's worth considering how you eat your food. Here are some basic guidelines for cultivating healthy eating habits. All these guidelines are described in the Caraka Samhita, one of the most renowned classical texts of Ayurveda. Like many classical texts, it is not clear who exactly wrote it, however it is one of the foundational pieces of Ayurvedic literature. 1. Eat the right amount It's important to eat neither too little nor too much. Being malnourished will eventually weaken all of the body tissues and cause a number of vata imbalances. However, eating too much will put out the digestive fire and likely lead to excess weight and slow digestion. You may be wondering how you know when enough is enough. The Caraka Samhita leaves us a clue: “The amount of food that, without upsetting the balance, is digested and metabolized, at the right time, should be considered the right amount” (Sharma & Dash, 2014 , Vol I: p.106). This may sound a bit obscure to most readers. A modern interpretation, and one that I personally use, is the 75% rule. The 75% rule states that you should not fill your belly with food and liquids beyond 75% of its capacity. Of course, there is no way to exactly measure this. It is a felt sensation. However, I recommend letting the burp be your guide. If you are eating your food slowly enough to pay attention, there will usually be a spot in your food where you will have a small burp. The next time you sit down to eat, see if you can detect the burp. If you spot it, put your fork down and see if you end up at a good 75% mark – the Goldilocks satiety principle! Eating just the right amount of food will prevent feelings of bloating after meals and allow you to digest food more efficiently, thus preserving the strength of your agni . 2. Eat in a quiet environment without distractions Mindfulness has become a buzzword these days, but there's a lot to be said for being mindful while eating, especially when it comes to developing digestive power. In modern times, this means disconnecting from technology during meals. It also means not working while eating and having a nice, light-hearted conversation at mealtimes. The Caraka Samhita takes a strong stance on this, suggesting: “One should not talk, laugh or be inattentive while eating food” (Sharma & Dash, Vol II). Although the position described in the Caraka Samhita is quite austere, we can learn from these ancient teachings and use meals as a time to be quiet, reflect and simply enjoy the wonderful food in front of us. us. Of course, there is something to be said for enjoying a nice meal with friends and family. However, as an Ayurvedic practitioner, I advise having light-hearted conversations, as well as avoiding business lunches, where possible, which distract us from savoring our food. 3. Eat at a moderate pace Interestingly, the Caraka Samhita advises against eating too fast or too slow, as this affects the ability to properly savor and enjoy your food. (Sharma & Dash, Vol II). Also, eating too slowly is problematic, as the food will cool down and digestive irregularities may occur (Sharma & Dash, Vol. II). A helpful rule of thumb is to put down your fork between bites. I find this helps a lot to eat at a moderate pace. 4. Do not eat until the previous food has been digested For most, this means waiting at least three hours between meals and snacks. This is also where the concept of true hunger comes into play. Many Americans are used to snacking frequently. However, from an Ayurvedic point of view, eating too frequently dampens agni and will inhibit the building of digestive power. Metaphorically speaking, you want to give the fire a chance to burn its fuel before accumulating more fodder. The Caraka Samhita clearly explains that eating too soon after the last meal will make all the doshas worse, since the partially digested food will mix with the new food and cause an obstruction of the physical channels. In addition, the Ayurvedic point of view here is that allowing enough time between meals stimulates agni , helps the body eliminate ama (toxins), sharpens the mind and restores the balance of the doshas (Palanisamy, 2015). There are a number of other guidelines for healthy eating listed in the Caraka Samhita as well as contemporary Ayurvedic texts. However, the four listed above cover quite a bit of territory and are a great place to start. Once you've mastered these, a couple of other guidelines are to eat mostly warm, moist foods and also not to drink more than a half cup of warm water with meals. Ice water, especially with meals, is contraindicated as Ayurveda teaches that it will weaken the agni . The latest guidelines are based on an understanding of the nature of agni . Since agni is naturally hot and fiery, to fuel agni and ignite that fire, it is ideal to choose foods that mimic the nature of agni . Warm, moist foods are considered to be easier to digest and have a more encouraging effect on agni . Therefore, when developing digestive power, it is advisable to eat in moderation, eat with awareness and gratitude, and focus on hot, moist, and cooked foods (Svoboda, 2010). Rasa to develop digestive power The word rasa has many meanings in Sanskrit. One of its meanings essentially translates into taste, and more specifically, the taste of food when it first hits the tongue (Lad & Lad, 2009). There are six main tastes according to Ayurveda: sweet, sour, salty, bitter, spicy, and astringent. To develop digestive power, spicy, sour, and salty flavors are best (Sharma & Dash, Vol 2). This does not mean that if you are trying to increase agni , you will exclusively eat these foods. However, it is advisable to emphasize spicy, sour and salty foods on a regular basis if that is your goal. The spicy flavor is especially good for increasing agni in the short term, while the sour flavor is better for increasing agni in the long term. The salty taste is useful for stimulating the appetite: it gives food a good flavor and, like spicy and sour flavors, has a warm energy that inherently stimulates agni . Examples of spiciness include chili, onion, mustard, radish, and garlic. The spiciness is excellent for stimulating agni and burning excess kapha , which can manifest as mucus, watery discharge, or a thick tongue. Kapha types can use spiciness liberally, Vatas better take it in small doses, and Pittas should minimize spicy food , since it intensely aggravates the pitta dosha (Morningstar, 1995). Sour taste is found in foods such as vinegar, yogurt, cheese, citrus fruits, and pickles. This flavor stimulates salivation as well as agni, so it is helpful to have a small amount of pickles or hot sauce with meals. However, like hot taste, too much sour taste will aggravate pitta and may cause mild inflammation of the intestine (Morningstar, 1995). However, if your digestive power is weak, you can probably benefit from a little more tartness. Keep in mind that small amounts taken frequently with meals are better than consuming large amounts of vinegar and pickles all at once. The salty taste is found in rock salt and sea salt, as well as sea vegetables (Morningstar, 1995). Again, it's wise not to eat large amounts of the salty flavor, but if you're looking to boost agni , having a little salt with your meals on a regular basis will stimulate the digestive fire. Another interesting fact about salt is that it is quite solid and therefore beneficial for vata dosha (Morningstar, 1995). There is one more aspect of working with taste, agni and doshas that is important to understand. Although spicy, sour and salty flavors have a general stimulating effect on agni , one should always consider the individual constitution . For example, if someone has a low digestive fire and also a very strong kapha constitution, the spiciness may be suggested in copious amounts. However, it would be unwise to recommend that this person eat large amounts of salty and sour flavors, as these flavors dramatically increase the kapha dosha.. As always in Ayurveda, the protocols are tailored to the individual. In this case, the pungent flavor would be recommended along with many bitter and astringent foods, since pungent, bitter, and astringent flavors pacify the kapha dosha . Conversely, someone of vata constitution who has a weak agni would benefit from a large amount of sweet and sour flavors and smaller amounts of spiciness. Salty and sour flavors pacify vata with its warm, wet and heavy nature. Too much hot and spicy food dries out and overstimulates the vata dosha and therefore smaller amounts are recommended. For pitta dosha, the goal is generally to cool the digestive fires, so sweet, bitter, and astringent tastes are best. Spices to light your digestive fire Finally, spices are crucial for developing digestive power. While the list of beneficial spices is long, here are some ideas to inspire you. Ginger ( Zingiber officinale ) Ginger is one of the most versatile and powerful digestive spices. For my vata clients, I recommend fresh ginger tea. For kapha clients, dried ginger is best. This can be taken as a tea, when cooking, and even in capsule form. Ginger has a spicy and sweet taste, heat energy and, depending on whether it is fresh or dry, a nourishing or purifying effect on the body. (The fresh root is nutritious, while the dried root is purifying (Dass, 2013).) An easy way to take fresh ginger as a digestif is to thinly slice the root, squeeze some lemon or lime on top, add a pinch of salt, and simply chew before meals. This is a surefire way to give the agni a bit of a head start at mealtime. Fennel ( Foeniculum vulgare ) Fennel is special because it stimulates agni without aggravating pitta dosha . People of a pitta nature generally have inherently robust digestion, but even pittas can use a boost of agni from time to time. Fennel is the perfect choice. Fennel has a sweet and slightly spicy taste, fresh energy and an overall nourishing effect on the body (Dass, 2013). Since it is sweet and nutritious, fennel is also an excellent choice for those of a vata constitution (Dass, 2013). Dried and powdered fennel makes a delicious tea. Also, chewing a few dried, roasted fennel seeds after meals is a wonderful way to take in this pleasant and digestively effective spice. Black pepper ( Piper nigrum ) If you're looking for a heavy hitter, black pepper is a great choice. Black pepper is ideal for kapha dosha and for those with particularly slow digestion. This is because black pepper has a pungent taste, heat energy, and purifying effect on the body (Dass, 2013). These small spicy peppercorns are excellent for stimulating agni and helping the body burn ama (metabolic waste and/or undigested food matter). Adding ground black pepper to your vegetarian soups and curries is an easy way to weave a little Piper nigrum into your daily meals. Additionally, black pepper is part of the potent digestive trifecta known as Trikatu, which consists of equal parts dried ginger, black pepper, and pippali (Piper longum) . Trikatu is one of the main herbal mixtures used in Ayurveda to increase agni. If you're developing digestive power, you can use spices liberally in cooking. However, it is helpful to know the energy of spices and how they affect your dosha so you can make the best choices. Some other great digestive spices include cinnamon (Cinnamomum verum ), cumin (Cuminum cyminum ), coriander ( Coriandrum sativum ) and fenugreek ( Trigonella foenum-graecum ). Taking it all in If your goal is to develop digestive power, it's wise to consider how you eat, what you eat, and the proper use of spices and seasonings. Ayurveda is not a one-size-fits-all, so there are general guidelines that we can all follow to strengthen agni . However, one should always consider the constitution of the individual and adapt food and spice choices that balance and harmonize. In general, spicy, sour, and salty flavors are better for stimulating agni , as are foods that are warm, moist, and light. In addition, we can all benefit from more attention to our diet. So a great place to start for everyone is with the guidelines for healthy eating outlined in this article, remembering that how you eat is just as important as what you eat. > eat. Do you want to learn more? Discover courses here In collaboration and affiliation with Herbal Academy Gabriela Ana / Luz Infinita Holistic Health Coach +34 604 398 948 To learn more about how I can help you, schedule a Telehealth consultation today I provide webcam health consultations for people around the globe. Start Your Health Journey Today! HOLISTIC HEALTH CONSULTATION for people around de World. Request a free discovery consultation here ABOUT THE AUTHOR OF THE PUBLICATION Greta Kent Stoll Greta is a Certified Ayurvedic Practitioner (NAMA) and Certified Iyengar Yoga Teacher (CIYT) based in Palm Desert, CA. REFERENCES Dash, B. & Sharma, RK (2014). Caraka Samhita (Vol. 1 and 2) . Varanasi, India: Chowkhamba Sanskrit Series Office. Dass, V. (2013). ayurvedic herbology . Twin Lakes, WI: Lotus Press. Frawley, D. (2000). ayurvedic healing . Twin Lakes, WI: Lotus Press. Lad, U. & Lad, V. (2009). Ayurvedic cooking for self-healing . Albuquerque, NM: The Ayurvedic Press. Svoboda, R. (1999). Prakriti: Your Ayurvedic Constitution . Twin Lakes, WI: Lotus Press. Morningstar, A. (1995). Ayurvedic Cooking for Westerners . Twin Lakes, WI: Lotus Press. DISCLOSURE The Herbal Academy supports trusted organizations with the use of affiliate links. Affiliate links are shared throughout the website and the Herbal Academy may receive compensation if you make a purchase with these links. Information offered on Herbal Academy websites is for educational purposes only. The Herbal Academy makes neither medical claim, nor intends to diagnose or treat medical conditions. Links to external sites are for informational purposes only. The Herbal Academy neither endorses them nor is in any way responsible for their content. Readers must do their own research concerning the safety and usage of any herbs or supplements.

At the height of summer, hydration becomes crucial to maintaining a healthy balance in our bodies.As we strive to protect ourselves from the heat and sun, we often overlook the great importance of cellular hydration. Today at epixlife, we'll explore: Why cellular hydration is essential, especially during the summer months?We will discover how water plays a vital role, not only in the functioning of our body but also in our epigenetic modulators and how we can ensure that we stay properly hydrated at all times. Water and its vital functions in the body Water is an essential component of our body and is involved in numerous vital functions. Not only does it represent approximately 60% of our body weight, but it also plays a fundamental role in: Regulation of body temperature The transport of nutrients and the elimination of toxins. Without a proper balance of water, our body cannot function optimally. Importance of cellular hydration in summer In the summer months, temperature regulation to higher heat and sun exposure increases, which can lead to more water loss through perspiration.Proper cellular hydration becomes even more essential during this period to prevent dehydration and maintain the proper functioning of our bodily systems.When our cells are hydrated, our metabolic, circulatory, digestive and immune functions benefit, which helps us fight the heat and keep our body in balance. Skin protection and prevention of premature aging Proper hydration also plays a crucial role in the health and appearance of our skin.Dehydrated skin becomes more prone to dryness, irritation, and premature wrinkling.By keeping our skin cells hydrated, we can improve skin elasticity, smoothness, radiance, and prevent premature aging.During the summer, when we are most exposed to the sun, adequate hydration can help protect our skin from the damaging effects of UV rays and keep it radiant. Improvement of physical and mental performance Optimal hydration is also essential for physical and mental performance. Lack of water can negatively affect our stamina, muscle strength, and cognitive ability.When we are well hydrated, our muscles and joints work more efficiently, allowing us to stay active and perform physical activities with greater ease.In addition, water helps maintain the balance of electrolytes in our brain, improving concentration, mental clarity, and the ability to make decisions. Tips for optimal cellular hydration At epixlife, we know the importance of an organism in balance! For this reason, we will give you 9 tips so that this summer, and throughout the year, you can hydrate optimally and optimize your body. 1.-Drink enough quality water: make sure you drink water throughout the day, and more if you are exposed to heat or if you do intense physical activity. 2.- Eat hydrating foods: in addition to drinking water, incorporate foods rich in water into your diet, such as watermelon, cucumber, melon and lettuce, which will help you maintain an adequate level of hydration. 3.- Avoid excessive consumption of alcohol and caffeine: these substances can have a dehydrating effect on the body, so moderate your intake and compensate by drinking additional water. 4.- Carry a glass water bottle with you: always have a bottle of water handy to stay hydrated while on the go or during outdoor activities. 5.- Listen to your body: pay attention to your body's thirst signals and respond by drinking water. Do not wait until you feel thirsty to hydrate, this indicates that, to some extent, you are already dehydrated. 6.- Opt for highly mineralized water: highly mineralized water contains essential minerals that contribute to more effective cellular hydration. Look for quality mineral water options that are rich in minerals beneficial to your body. 7.- Say goodbye to plastic: plastic bottles can release up to 22,000 harmful chemicals into the water, while glass bottles are safer and more environmentally friendly. Epigenetics and hydration It is important to highlight that cellular hydration not only has an impact on the general functioning of our body, but also on our epigenetic modulators.Proper hydration can support the DNA methylation process and the modification of histones, providing significant consequences for our health and well-being. By keeping our cells hydrated, we are providing the right environment for our epigenetic modulators to function optimally. Contributing beneficial effects in the regulation of genes related to cellular health, aging, inflammation and many other key biological functions.In short, by prioritizing correct hydration, we are not only taking care of our physical well-being, but also establishing the bases for optimal cellular functioning.Let's keep our cells hydrated and give our body the care it deserves for a balanced life full of well-being! Author: Daniela Yarossi In collaboration and affiliation with EpixLife Request your epigenetic test here Gabriela Ana Holistic Health Coach +34 604 398 948 In collaboration and affiliation with EpixLife To learn more about how I can help you, schedule a Telehealth consultation today. I provide webcam health consultations for people around the globe. Start Your Health Journey Today! Request a free discovery consultation here Request your epigenetic test here Gabriela Ana Holistic Health Coach +34 604 398 948

Get ready to enjoy the summer sun without it taking a toll on your skin health. Our summer skincare guide shows you how! What to know Summer presents unique challenges (sun exposure, chlorine, salt, sand, air conditioning, heat, humidity) that can impact your skin’s health and appearance. Unprotected sun exposure can lead to hyperpigmentation, photoaging, and skin cancer. New scientific evidence suggests that photoaged skin may compromise overall health through the release of inflammatory molecules. Adopting dermatologist-recommended summer skincare tips can help protect and preserve your skin’s health and appearance and more. Timeline Skin Health is powered by Mitopure®, which is clinically proven to help combat summer skin challenges by re-energizing skin cells to help them combat both intrinsic (biological) and extrinsic (environmental) aging factors. Summer skin challenges and their impact It’s summertime when the days are long, “and the living is easy.” There are great benefits to being outside in the summer sun - it’s a great way to stimulate vitamin D production, boost mood and reset your circadian rhythm, helping to improve your sleep.[1] But, unfortunately, summer sun is not so easy on your skin. More time spent outdoors in the sun, at the pool or beach, or inside with the air conditioning can take a significant toll on your skin. Additionally, harsh elements like chlorine, sand, salt water, and air-conditioned and dry environments can wreak havoc, dehydrating the skin. Hot, humid conditions can also be problematic, especially for those with oily skin, as sweat can clog our pores, leading to breakouts on the face and body. When it comes to summer fun, the goal is to find a balance between soaking up all the benefits the sun has to offer while protecting your skin from the damaging effects the UV rays can have. Whether you have dry skin, normal skin, or oily skin, there are simple precautions you take to be in your best skin this summer. Before we review them, let’s take a closer look at these summer skin challenges. Hyperpigmentation Hyperpigmentation is your body’s overproduction of melanin, the pigment that gives skin its color, and overexposure to the sun is a main culprit in causing hyperpigmentation. There are 3 types of hyperpigmentation—melasma (caused by the sun or hormones), sun spots and freckles (caused by the sun), and postinflammatory (caused by acne, rashes, or inflammation).[2] Melasma are brownish patches that usually appear on the upper forehead, upper cheeks, and/or upper lip areas. Sunspots and freckles only appear in areas that have had sun exposure and darken over time with more sun exposure. The good news is that some hyperpigmentation can fade with time, and there are effective treatments for the deeper, more persistent spots. Photoaging The sun can prematurely age the skin and cause damage, known as photodamage or photoaging. In fact, 80% of premature skin aging (photoaging) is caused by sun exposure.[3] Fine lines, wrinkles, uneven pigmentation, loss of elasticity, tone, and rough texture are some of the telltale signs.[4] Notably, these changes on the surface reflect damage that has reached the deepest layers of the skin, the dermis. More than merely cosmetic, it is a signal of a substantial decline in your skin’s health and ability to repair, restore, and defend itself. Skin cancer risk Skin cancer is one of the most common forms of cancer in the United States. Approximately 90% of nonmelanoma skin cancers (basal cell carcinoma and squamous cell carcinoma) result from UV exposure from the sun or tanning beds. And as many as 1 in 5 Americans will develop skin cancer by age 70.[5] While the numbers aren’t in anyone’s favor, each one of us can lower our risk with daily smart sun practices. Smart sun practices begin with avoiding sun exposure and using a broad-spectrum sunscreen with an SPF of 30 or higher. Here’s why. Decoding sun protection factors (SPFs) UVA and UVB rays from the sun can cause damage, increasing the risk of skin cancer and premature aging. A sunscreen with an SPF of 30 filters out about 97% of the sun’s UVB rays, which, in theory, means you should be able to be in the sun 30 times longer before getting burned than you would without sunscreen. [6]An SPF of 50 is slightly more effective than an SPF of 30 as it blocks about 98% of the UVB rays (not double the rays, as one might expect). It’s important to note that only broad-spectrum sunscreens protect from harmful UVA rays—hence the recommendation for a broad-spectrum SPF 30 sunscreen that covers both UVA and UVB rays. To get the full benefit from sunscreen, it’s important to reapply sunscreen regularly throughout the day, every 2–3 hours, especially after swimming or sweating. Decyphering SPF Numbers. | Source: Consumer Notice (consumernotice.org) There’s more at stake: aging skin may impact your overall health If hyperpigmentation, premature/photoaging, and the risk of skin cancer aren’t compelling enough reasons to protect your skin, there’s new scientific evidence that aging skin can compromise your overall health. Since your skin is your largest organ, enveloping all others, it’s now thought that aging skin can “infect” other organs with its inflammatory molecules, driving premature aging throughout the rest of the body. These inflammatory proteins, called senescent cells, are associated with serious conditions, such as cardiovascular disease.[7] The good news is that you have the power to protect your skin from sun exposure and preserve its health and radiance. And creating an effective summer skincare routine is easier than you might expect. Take it from the experts. Expert tips to optimize your summer skincare routine Avoiding sun exposure and keeping your skin clear, moisturized, healthy and vibrant can be challenging, even for dermatologists. That’s why we went to the source—the American Academy of Dermatologists, to get their best summer skincare tips to simplify your skincare routine and optimize your skin’s health and appearance. 1. Protect When you begin with prevention, avoiding sun exposure, and taking precautionary skincare steps, you give your skin the best chance to thrive through summer. Daily sun-smart practices will help protect your skin from photoaging, hyperpigmentation and will reduce your risk of nonmelanoma skin cancer.[8] Being sun smart is fundamental to healthy, radiant skin. Avoid direct sun exposure as much as possible, especially between 10 AM and 3 PM. Apply a broad-spectrum, water-resistant sunscreen with a sun protection factor (SPF) of at least 30 daily, 15 to 30 minutes before exposure. Reapply every 2 hours. Don’t forget your lips—use a balm or lipstick that contains SPF 30 sunscreen. Seek shade, wear sun-protective clothes, wide-brimmed hats, and sunglasses. Avoid touching, picking, or peeling your face to help keep it clean of dirt, germs, and oil. Perform monthly skin self-exams with your eyes and hands; take pictures of any moles or spots, so you can track any future changes. When in doubt, see your dermatologist. 2. Cleanse Clean skin is happy skin, but it’s important not to overdo it. Gently removing dirt, oil, salt, sand, chlorine, sweat, and other impurities from the skin will help keep it healthy and looking fresh. Use a mild, gentle cleanser to wash your face and body. Avoid antibacterial and deodorant soaps, as they can dry your skin. As soon as possible after exercise, shower or bathe, and change into clean clothes. Shower and shampoo immediately after swimming, and change into clean clothes. Avoid hot showers or baths. Opt for warm or cool water instead. Pat your skin dry with a towel. 3. Moisturize The harsh drying factors (salt, sand, chlorine, dry heat, AC) of summer can severely dehydrate your skin. Your skin needs all the moisturizing help it can get! Apply a fragrance-free moisturizer when you get out of the shower or bath to trap the water in your skin. Reapply as often as needed. 4. Repair & Rejuvenate Fortunately, there are steps you can take to repair damage and re-energize your skin cells to help them combat internal and external aging factors. While some hyperpigmentation can fade in time, the deeper, more persistent spots may require a dermatologist's treatment. There are numerous treatments for photoaging; consult a dermatologist to learn more. For your daily routine, choose clinically proven, non-irritating products like those from Timeline that offer multiple benefits and DO NOT increase your sensitivity to the sun like retinol-based products can. Why choose Timeline Skin Health for your daily routine? Only Timeline Skin Health contains the longevity compound Mitopure, the first and only bioactive clinically proven to re-energize your skin cells to help skin resist intrinsic (biological) and extrinsic (environmental) aging. Its benefits may extend to overall health and longevity: Supports the processes inside the skin cells that power up collagen assembly and formation in just 72 hours Protects skin against photoaging Clinically proven to dramatically reduce the appearance of wrinkle depth after 2 weeks of use Clinically proven to be gentle yet effective for all skin types While summer skincare may seem overwhelming at first, it comes down to taking just a few simple preventive, protective, and restorative steps to preserve your skin’s health and appearance. Practicing a few daily summer skincare habits will help you be carefree all season long. Remember, taking care of your skin is not just about reducing wrinkles and looking younger – it is an important part of supporting your overall health and longevity. The Day Cream New 4.6 · 40 reviews Redensifies the skin's appearance. Powered by Mitopure® BUY NOW Use CODE INFINITA 108 FOR DISCOUNTS The Night Cream New 4.8 · 60 reviews Regenerates the skin's appearance. Powered by Mitopure® BUY NOW USE CODE INFINITA 108 FOR DISCOUNTS The Serum New 4.5 · 68 reviews Lifts the skin. Powered by Mitopure® BUY NOW USE CODE INFINITA 108 In colaboration with Time Line Author Lydia Dobbs Reviewed by Science Editorial Staff Gabriela Ana / Luz Infinita Holistic Health Coach +34 604 398 948 I take a holistic approach to your health by looking at the entirety of your health case to uncover the root cause of your health problems to tailor a personalized plan specific to your health case. To learn more about how I can help you, schedule a Telehealth consultation today. I provide webcam health consultations for people around the globe. Start Your Health Journey Today! Request a free discovery consultation here References ↑Mead MN. Benefits of Sunlight: A Bright Spot for Human Health. Environ Health Perspect. 2008;116(4):A160-A167. ↑Hyperpigmentation: Age Spots, Sun Spots & Liver Spots. Cleveland Clinic. Accessed July 19, 2023. https://my.clevelandclinic.org/health/diseases/21885-hyperpigmentation ↑Flament F, Bazin R, Laquieze S, Rubert V, Simonpietri E, Piot B. Effect of the sun on visible clinical signs of aging in Caucasian skin. Clin Cosmet Investig Dermatol. 2013;6:221-232. doi:10.2147/CCID.S44686 ↑Photoaging (Sun Damage). Yale Medicine. Accessed July 19, 2023. https://www.yalemedicine.org/conditions/sun-damage ↑Skin Cancer Facts & Statistics. The Skin Cancer Foundation. Accessed July 19, 2023. https://www.skincancer.org/skin-cancer-information/skin-cancer-facts/ Basic Information About Skin Cancer | CDC. Published April 18, 2023. Accessed July 19, 2023. https://www.cdc.gov/cancer/skin/basic_info/index.htm ↑Alexander H. Should you use very high SPF sunscreen? MD Anderson Cancer Center. Accessed July 19, 2023. https://www.mdanderson.org/cancerwise/should-you-use-very-high-spf-sunscreen.h00-159460845.html ↑Franco AC, Aveleira C, Cavadas C. Skin senescence: mechanisms and impact on whole-body aging. Trends Mol Med. 2022;28(2):97-109. doi:10.1016/j.molmed.2021.12.003 ↑What Can I Do to Reduce My Risk of Skin Cancer? | CDC. Published April 18, 2023. Accessed July 19, 2023. https://www.cdc.gov/cancer/skin/basic_info/prevention.htm

Inflammaging is inflammation associated with aging. Learn the link between inflammaging and aging and how you can reduce your risk. What to know The definition of inflammaging is inflammation associated with the aging process. Inflammaging can accelerate the aging process and increase the risk of chronic diseases. Skin aging is linked to inflammaging Inflammation and Aging: Inflammaging If you’re looking to improve your health and slow down the aging process, you are probably somewhat familiar with the topic of inflammation. But what about inflammaging? As the name implies, inflammaging refers to age-associated inflammation. Research into the concept of inflammaging has expanded, as reducing it may hold the key to leading a healthier, longer life. Keep reading to learn more about inflammaging, signs you have inflammation, and how to reduce age-related inflammation for optimal health. What is inflammaging? Inflammaging is a term that combines the words “inflammation” and “aging.” It is used to describe the chronic low-grade inflammation that often occurs as part of the aging process. This type of consistent inflammation is linked to an increased risk of a number of age-related chronic diseases like Alzheimer’s, diabetes, and heart disease.[1] It is thought that inflammaging arises from a complex web of factors such as cellular damage and oxidative stress - an imbalance within the body that can cause disease.[2] Certain habits such as a poor diet, lack of exercise, and other unhealthy lifestyle practices, can contribute to inflammaging. How does inflammation contribute to aging? Inflammation and aging are closely linked. Inflammation can lead to cellular damage in the body, which can negatively affect how our body functions. For example, our cellular powerhouses called mitochondria decrease with age, and they become damaged and less efficient at producing energy. Our mitochondria undergo an essential cellular renewal process called mitophagy, which occurs when the mitochondria become dysfunctional. Dysfunctional mitochondria are removed so that new healthier ones can be created. This process decreases as we age, contributing to the accumulation of faulty mitochondria, which can further contribute to the inflammatory process. Ensuring this process continues is important for protecting our physical health. Internal signs of inflammation in the body While some signs of inflammation in the body are visible, there are also internal signs that can indicate inflammation is present: 1. C-reactive protein - The most commonly used marker for inflammation is C-reactive protein (CRP), a protein made by the liver often elevated when inflammation is present. Your doctor can check CRP as part of a routine blood test.[3] 2. Increased white blood cell count - The body often produces more white blood cells in response to inflammation. Therefore, a higher-than-normal count can indicate inflammation is present.[5] 3. Erythrocyte sedimentation rate - ESR measures the changes in blood cells, called erythrocytes, that can occur with inflammation.[7] If you have any of these symptoms, always check in with your healthcare provider, as they may be signs of a serious illness. Is inflammation related to skin aging symptoms? Yes, chronic inflammation can accelerate skin aging. Factors such as UV exposure, pollution, and poor lifestyle choices can lead to inflammation. This can negatively impact your skin’s structure and appearance, leading to premature signs of aging. Inflammaging is a complex process that accelerates the aging process, but eating a nutritious diet, exercising regularly, and focusing on getting quality sleep and managing stress can go a long way in helping to keep you healthy. In colaboration with TIMELINE NUTRITION Discover their innovative products here Authors Melissa Mitri, MS, RD Jen Scheinman, MS, RDN, CDN Reviewed by Davide D'Amico Gabriela Ana Holistic Health Coach +34 604 398 948 References ↑Chung HY, Kim DH, Lee EK, Chung KW, Chung S, Lee B, Seo AY, Chung JH, Jung YS, Im E, Lee J, Kim ND, Choi YJ, Im DS, Yu BP. Redefining Chronic Inflammation in Aging and Age-Related Diseases: Proposal of the Senoinflammation Concept. Aging Dis. 2019 Apr 1;10(2):367-382. doi: 10.14336/AD.2018.0324. PMID: 31011483; PMCID: PMC6457053. ↑Chung HY, Kim DH, Lee EK, Chung KW, Chung S, Lee B, Seo AY, Chung JH, Jung YS, Im E, Lee J, Kim ND, Choi YJ, Im DS, Yu BP. Redefining Chronic Inflammation in Aging and Age-Related Diseases: Proposal of the Senoinflammation Concept. Aging Dis. 2019 Apr 1;10(2):367-382. doi: 10.14336/AD.2018.0324. PMID: 31011483; PMCID: PMC6457053. ↑Farhangi MA, Keshavarz SA, Eshraghian M, Ostadrahimi A, Saboor-Yaraghi AA. White blood cell count in women: relation to inflammatory biomarkers, hematological profiles, visceral adiposity, and other cardiovascular risk factors. J Health Popul Nutr. 2013 Mar;31(1):58-64. doi: 10.3329/jhpn.v31i1.14749. PMID: 23617205; PMCID: PMC3702359. ↑Farhangi MA, Keshavarz SA, Eshraghian M, Ostadrahimi A, Saboor-Yaraghi AA. White blood cell count in women: relation to inflammatory biomarkers, hematological profiles, visceral adiposity, and other cardiovascular risk factors. J Health Popul Nutr. 2013 Mar;31(1):58-64. doi: 10.3329/jhpn.v31i1.14749. PMID: 23617205; PMCID: PMC3702359. ↑Bray C, Bell LN, Liang H, Haykal R, Kaiksow F, Mazza JJ, Yale SH. Erythrocyte Sedimentation Rate and C-reactive Protein Measurements and Their Relevance in Clinical Medicine. WMJ. 2016 Dec;115(6):317-21. PMID: 29094869. ↑Bray C, Bell LN, Liang H, Haykal R, Kaiksow F, Mazza JJ, Yale SH. Erythrocyte Sedimentation Rate and C-reactive Protein Measurements and Their Relevance in Clinical Medicine. WMJ. 2016 Dec;115(6):317-21. PMID: 29094869. ↑Farhangi MA, Keshavarz SA, Eshraghian M, Ostadrahimi A, Saboor-Yaraghi AA. White blood cell count in women: relation to inflammatory biomarkers, hematological profiles, visceral adiposity, and other cardiovascular risk factors. J Health Popul Nutr. 2013 Mar;31(1):58-64. doi: 10.3329/jhpn.v31i1.14749. PMID: 23617205; PMCID: PMC3702359. ↑Farhangi MA, Keshavarz SA, Eshraghian M, Ostadrahimi A, Saboor-Yaraghi AA. White blood cell count in women: relation to inflammatory biomarkers, hematological profiles, visceral adiposity, and other cardiovascular risk factors. J Health Popul Nutr. 2013 Mar;31(1):58-64. doi: 10.3329/jhpn.v31i1.14749. PMID: 23617205; PMCID: PMC3702359.

Combo Power! MVP-Duo Brings Bigger Benefits Which well-known, essential vitamin took over a century to characterize fully scientifically, and is the subject of not one, but two different categories of Nobel Prizes? Why Vitamin B12 of course! Vitamin B12 is considered one of the most complex non protein compounds and is associated with Nobel Prize awards in both Medicine and Chemistry. The first B12-related Nobel Prize was awarded in 1934 in Medicine for successful treatment for pernicious anemia (a previously fatal condition that medical science says relates toB12 deficiency). The second award came over 30 years later in 1965 when Dr. Dorothy Crowfoot-Hodgkin was awarded the Nobel Prize in chemistry for her characterization of the molecular structure of vitamin B12. More than 1 in 5 people have suboptimal (sometimes described as “marginal”) levels of vitamin B12 that may not be enough to meet their individual metabolic demand.1 Depending on the study design and the population, marginal vitamin B12 levels can be seen in much higher proportions, up to 80%!2 There are actually 4 distinct forms of vitamin B12, collectively called “cobalamins.” Cobalamin is a highly complex organometallic compound with a central cobalt ion that has been deemed “nature’s most beautiful co-factor.”3 The two most bioavailable and naturally occurring cobalamins are methylcobalamin and adenosylcobalamin. These two are the true all-stars of the B12 molecule line up, both acting inside the cell but in different locations. Each has its own strengths in terms of overall benefit, but the real magic happens when the two are taken together like in Vimergy Liquid B12! Methylcobalamin: The most active and most bioavailable form of B12 found predominantly in the intracellular fluid (cytosol), other body fluids, and within the brain as it can cross the selective blood-brain barrier. Superior cobalamin form for those with sluggish detoxification processes or methylation dysfunction. The “methyl” part of methylcobalamin is one of the most miraculous and important molecules in the body. From protecting our DNA to promoting detoxification, the body uses methyl groups for a variety of methylation process in the body.4 For example, methylation is one of the major pathways of detoxification used by the liver. Hindrances in this process can be concerning but using methylated nutrients like methylcobalamin (and others like methylated folate or MTHF) can help. Acts in the cytosol to convert homocysteine (a potentially harmful compound) to methionine which is used to support the methylation processes needed for biosynthesis of neurotransmitters and counteract negative stress-induced behavioral and physiological adaptations. Adenosylcobalamin: The most prevalent form of vitamin B12 in humans, making up almost 70% of the body’s B12, and an important intracellular, co-enzyme form of vitamin B12 that concentrates inside the mitochondria of the cell.5 Uniquely equipped to enter the mitochondria where it provides substantial support and protection during the production of ATP for energy. Inadequate adenosylcobalamin levels can stress the mitochondria causing them to favor anaerobic functions over aerobic ones leading to elevations in lactic acid and other compounds such as uric acid that contribute to sluggish liver function and other destructive immune activation processes.6,7 Without adequate adenosylcobalamin, the myelin sheath that surrounds and protects many of our nerve fibers allows efficient communication and rapid response to environmental stimuli, degenerates and becomes dysfunctional. Lack of functional myelin means that communication and response within the nervous system happens at a more snail-like dial-up speed versus the lightning fast 5G. Better Together: Methylcobalamin and adenosylcobalamin have related and complementary functions that they facilitate in different compartments of the cell. Given their spectrum of benefits, taking both forms of vitamin B12, as recommended by Medical Medium, Anthony William (who personally uses Vimergy Liquid B12 with both cobalamins) is the best means to provide the nutritional backbone our bodies need to perform optimally and maintain long term health. Combining their high-powered benefits and providing support for nerve cells, methylation processes, DNA health, mood, behavioral responses, and overall wellness, these two are the all-star MVPs of the vitally important cobalamins. Vimergy Liquid B12 is an essential blend of these two powerful forms of B12. Both serve as an essential nutrient that impacts our overall health and wellness. Until recently, medical science believed the star of the cobalamins was the cyanocobalamin form. This form requires that the body remove and detoxify a molecule of cyanide to utilize the cobalamin part of the molecule in other vitamin B12 dependent processes. This of course means extra work and processing is required to make the vitamin B12 into a usable form. Vimergy Liquid Vitamin B12 takes this conversion out of the equation by providing a powerful formula containing both adenosylcobalamin and methylcobalamin for a full complement of vitamin B12 support for your body. Available in a highly absorbable and great tasting liquid, Vimergy Liquid B12 is a leader among B12 supplements providing straightforward nutrients for comprehensive, intracellular support for your head-to-toe health. Original article from Vimergy https://morgenisnu.nl/products/vimergy-b12/ Gabriela Ana Coach de Salud Holística +34 604 398 948 I take a holistic approach to your health by looking at the entirety of your health case to uncover the root cause of your health problems to tailor a personalized plan specific to your health case. I provide webcam health consultations for people around the globe. Start Your Health Journey Today! HOLISTIC HEALTH CONSULTATION for people around de World. Request a free discovery consultation here

Plastic is ubiquitous and it's hard to imagine our lives without it. However, we are becoming increasingly aware of the many dangers that plastics pose: plastic is not only a major problem for the environment and many animals , but it also has harmful effects on our health. The smallest plastic particles can be found even in our chair . Does that mean that some of the plastic is already swimming through our veins? What consequences does this have for our body? All these effects of microplastics are shown here in 10 steps. 1. What is microplastic? Plastic comes in all shapes, sizes, and materials. The plastic that is dangerous for us is present in smallest particles , the so-called micro and nanoplastics. Microplastic is smaller than 5mm, nanoplastic is even less than 0.0001mm and is not visible to the naked eye. There are two ways to create micro- and nanoplastics: on the one hand, tiny plastic pearls are manufactured industrially to later fuse them into larger pieces or to use them as smaller particles in cosmetics . On the other hand, a large part of our plastic waste ends up in the oceans, where it breaks down into tiny particles for decades. (1) For more than 450 years, a plastic bottle has released the smallest plastic particles into the sea. 2. Where is microplastic going? Now two things can happen with the resulting micro and nanoplastics. During the production of plastic, some of the smaller particles can fly. This allows microplastics to become airborne and inhaled, possibly damaging the lungs. (2) But the biggest problem is in the oceans . There, the smaller marine creatures ingest the plastic particles with their food . Start with plankton and continue. Through the natural food chain, where crabs and smaller fish eat the plankton, and then larger fish eat them, micro- and nanoplastics find their way into large animals. Once there, the plastic comes back to us, right on the dining room table . (1) 3. How does plastic end up on our plates? By eating shellfish, we not only risk eating delicious fish, but also micro and nanoplastics . There are fish and shellfish that are more or less contaminated with plastic. Sea fish seem to absorb more plastic than inland water fish. This is probably because the oceans are more polluted with plastic than most lakes and ponds. But there are also differences between the oceans: Studies have shown that fish off the Norwegian coast are significantly less contaminated with plastic than on long stretches of the Chinese coast and the Mediterranean Sea. European inland fisheries also appear to have much lower proportions of plastic particles in their waters than, for example, Canada. (3) Fish in the ocean ingest plastic particles with their food. 4. Do microplastics enter the body? Unfortunately, we have to answer this scary question with yes . In any case, the plastic particles reach our digestive tract , since when we eat contaminated food (see point 8) we take the plastic with us . Whether nanoplastics also find their way into our bloodstream has not yet been proven for certain, but it is likely. Animal studies have shown that the particles penetrate further into the body and reach various organs. (4, 5, 6) 5. What does plastic do to the intestines? A new study has already shown that there are plastic particles in human faeces . Although it was a small study with few participants, they came from different European countries, Russia and Japan. Plastic particles were detected in the feces of each (!) participant . This means that contact with plastic in the intestine is not uncommon. However, to determine what effects micro- and nanoplastics have in the gut, we must rely heavily on animal studies. There it was possible to demonstrate in zebrafish that plastic particles cause considerable damage in the intestines left behind. Especially nanoparticles (in the range of 0.0001 mm), but also microparticles caused big problems. The structure of the intestinal mucosa was damaged, intestinal cells were destroyed, and oxidative stress was triggered, which can also affect genes. (4, 5) By using plastic plates and bottles, we load our bodies with plastic particles. 6. Is plastic absorbed into the blood? Now the question arises whether the plastic particles are reabsorbed from the intestines and enter the whole body with the blood . Here, too, the data is mainly available from animal studies, but similar conditions could apply to humans. It has been shown in mice that microplastics are absorbed in the intestine and from there reach the liver and kidneys . Plastic particles settle there and can contribute to cell damage and have a significant influence on metabolism. With a weak gut barrier, such as leaky gut syndrome and chronic inflammatory bowel diseases, more particles are absorbed. Micro- and nanoplastics are also supposed to be involved in the development of obesity, infertility, genetic mutations, and cancer in humans. However, one should not panic now, because even if plastic components contribute to these diseases, they are only one of many factors . It is important to ensure a healthy lifestyle and use plastic in a considerate way. (1, 3, 6) 7. How can I save plastic? The first step is to think about where you can best save plastic in your daily life. This is not only good for your health, but also for the environment . Do you really need a plastic bag or can you go shopping without one? Do you regularly use plastic plates and bottles during lunchtime? This is precisely why you absorb extra plastic particles with your food. A good investment would be a reusable glass bottle and real cutlery for work. Seafood is particularly affected by plastic particles. 8. Be careful with the origin of the shellfish! Fish is extremely healthy and offers valuable nutrients such as omega-3 fatty acids . But be sure to pay attention to the origin and storage of the fish (wrapped in paper or plastic) - as explained in point 4, the burden of plastic varies from region to region . Fish from inland and inland waters is particularly safe, but fish from the North Sea and North Atlantic are also likely to be less contaminated. On the other hand, you should eat shrimp less frequently, since they feed mainly on plankton and are therefore subject to greater stress . (3) 9. No finished products Finished products are unhealthy not only because of their additives, such as flavor enhancers, emulsifiers and colourings , but also because they are stored longer in plastic or aluminum and micro-ingredients could migrate into food. So, try to avoid convenience foods and eat fresh instead. 10. Buy real fruits and vegetables! Most supermarkets sell fruits and vegetables wrapped in plastic . Small plastic particles can also settle on the fruit from longer contact and you can eat them. That's why you should definitely wash packaged vegetables and fruits before eating them! Also, try to buy lightly packaged fruits and vegetables; instead, visit a local farmer's market . In this way, you get regional and seasonal ripe vegetables: this is not only good for your body and the environment, but also tastes better! It is best to wrap fruits and vegetables in paper or cloth so that plastic particles do not accumulate on them. Author lily About the Author Medical student with a passion for the microbiome and good food Article in affiliation with Mybioma Request more information. First consultation free! Gabriela De Pasquale Nutritional consultation Estepona, Spain +34 604398948 (1) Sharma S, Chatterjee S. Microplastic pollution, a threat to the marine ecosystem and human health: a brief review. Environ Sci Pollution Res Int. 2017;24(27):21530-21547. (2) Silver JC. Microplastics in the air: Consequences for human health?. Pollution. 2018;234:115-126. (3) Revel M, Châtel A, Mounejarc C. Micro(nano)plastics: a threat to human health?. straight science. 2018; 1:17-23. (4) Schwabl P, Liebmann B, Koeppel S, Reisberger T, et al. Assessment of microplastic concentrations in human feces: final results of a prospective study. 2018 (5) Lei L, Wu S, Lu S, et al. Microplastic particles cause intestinal damage and other adverse effects in the zebrafish Danio rerio and the nematode Caenorhabditis elegans. Total environment sci. 2018;619-620:1-8. (6) Deng Y, Zhang Y, Lemos B, Ren H. Mice microplastic tissue accumulation and biomarker responses suggest widespread health exposure risks. Sci Rep. 2017;7:46687.

Healthy mitochondria are the foundation of good health, science is discovering. Find out why they are important and what you can do today to optimize them. What to know Mitochondria are specialized structures within our cells that are responsible for generating the energy we need to live. While the primary role of mitochondria is to create energy, they have other critical functions in the cell, including cell communication, cell growth and death, and provide building blocks for our genetic material. Mitochondria take elements from the food we eat (carbohydrates, proteins, and fats) combined with oxygen from the air we breathe to produce energy (ATP) through a process called cellular respiration. While cellular respiration provides the body with much-needed ATP, it generates free radicals as byproducts that can damage delicate mitochondria and their DNA, leading to mitochondrial dysfunction. Mitochondrial dysfunction has been linked to aging and age-related conditions, such as loss of muscle mass and neurodegenerative diseases. Focusing on the health of your mitochondria through diet, exercise, and targeted supplements like Mitopure can help your mitochondria work better to improve your health. Mitochondria: Your Guide to Cellular Health and OptimizationLearn about your mitochondria, the tiny cellular components responsible for generating most of the energy we need to live our lives. While the scientific community has long been aware of the important role mitochondria play in health, they are only recently gaining more general recognition.In recent years, mitochondria have been identified as important players in the aging process, [ 1 ] and are therefore being studied for their role in the development of chronic age-related conditions such as cancer, neurodegenerative disorders , cardiovascular disease, and Age-Related Muscle Decline . Anyone interested in increasing their health will certainly want to know more about these important structures.If you've long forgotten your high school biology, you may be wondering what mitochondria are and how we keep them healthy. With Timeline Nutrition playing such an integral role in the scientific research around mitochondrial health, we wanted to create the ultimate user guide, outlining everything you need to know about what they do and giving you a toolbox to optimize their function. What are mitochondria?In simple words, mitochondria are specialized structures within our cells that are responsible for generating the energy we need to live. Think of them as microscopic factories that take raw materials like food and oxygen and run them through a complex assembly line to create energy.Almost all of our cells contain mitochondria to fuel their demand for energy. The concentration of mitochondria in cells varies according to their demand for energy, so it is not surprising that the heart, liver, brain, and muscles are full of mitochondria. In fact, a single active muscle cell can contain as many as 2,500-3,000 mitochondria. Red blood cells are the exception; they do not contain any mitochondria. What is the role of mitochondria?The main role of mitochondria is to create energy in the form of adenosine triphosphate (ATP). However, they also have other critical functions in the cell. Mitochondria are involved in: Metabolism of carbohydrates, proteins and fats Synthesis of fats and proteins. Creating building blocks for our genetic material (RNA and DNA) cellular communication Calcium balance in our body Growth and cell death. With so many important functions in the body, it's clear why we should focus our attention on caring for these vital organelles. What is mitochondrial DNA?An interesting fact about mitochondria is that they have their own DNA , distinct from the chromosomal DNA in the nucleus of our cells. This DNA, called mtDNA, codes for many of the proteins necessary for energy metabolism and is passed down exclusively from our mothers. The discovery of mtDNA fueled an intriguing theory: that mitochondria evolved from ancient bacteria that were engulfed by larger, more complex cells. They developed a symbiotic relationship with the host cell, providing them with much-needed energy. Over time, they evolved into complex multicellular organisms like humans. The discovery of mtDNA was groundbreaking because it led to the discovery of mitochondrial disease and the fact that mitochondrial dysfunction plays a role in many genetic disorders.It should be noted that mtDNA is highly susceptible to damage , which may play a role in the development of mitochondrial dysfunction and the aging process. What does ATP mean? ATP stands for adenosine triphosphate , and it's the form of energy our bodies use to power all the biological processes that keep us alive. The name triphosphate comes from the fact that it has three phosphate molecules, where the available energy is stored. ATP releases energy when one of the phosphate bonds is broken. ATP cannot be stored, so our mitochondria must function 24/7 to provide us with life-sustaining energy. As we age, its power generation capacity decreases, which means our energy levels also decrease. Taking care of our mitochondria by triggering their renewal process may be the key to reversing the loss of ATP production. Understanding Energy Metabolism At an extremely high level, our mitochondria take elements from the food we eat (carbohydrates, proteins, and fats) combined with oxygen from the air we breathe to produce ATP through a process called cellular respiration. They essentially act like a factory with a series of complex assembly lines. Food and oxygen pass through the production line with the help of nutrients, which behave like workers and their tools. If a worker is absent or a tool part malfunctions, the entire production line can come to a halt, jeopardizing the end product. There are three main steps to cellular respiration: 1. glycolysis2. The tricarboxylic acid cycle (also called the Krebs cycle or TCA cycle)3. And oxidative phosphorylation During this process, a glucose molecule (a simple sugar that comes from the carbohydrates we eat) is broken down into carbon dioxide and water, ultimately producing ATP. Along the way important coenzymes are generated: nicotinamide adenine dinucleotide (NADH) and flavin adenine dinucleotide (FADH2). They become electron donors that feed the electron transport chain, part of the oxidative phosphorylation phase. This is the phase where most of the ATP is produced. While cellular respiration provides the body with much-needed ATP, it generates free radicals as a byproduct. Also called reactive oxygen species (ROS), these free radicals can damage delicate mitochondria and their DNA, leading to mitochondrial dysfunction. What is mitochondrial dysfunction? Mitochondrial dysfunction occurs with the accumulation of ROS, which triggers damage to mitochondria and their DNA. Mitochondrial dysfunction has been linked to several chronic conditions, including: Mitochondrial disease Age-related muscle deterioration Age-related hearing loss Early aging Diabetes Certain types of cancer Neurodegenerative disorders such as Alzheimer's disease, dementia, ALS and Parkinson's Autism Chronic fatigue syndrome Our cells have evolved a critical recycling process to maintain the health of our mitochondria. This process is called mitophagy. 1: Fission: mitochondria are broken down into smaller fragments and those that are damaged are separated so that they can be subjected to mitophagy. / 2: Mitophagy: Mitophagy is the removal and recycling of damaged mitochondria. Mitopure™ is the first cellular nutrition to trigger mitophagy and has been shown to improve muscle function. / 3: Biogenesis: A process that takes place when our cells regenerate new healthy mitochondria and then fuse them with existing healthy ones. What is mitophagy? Since mitochondria are so important to our very existence, it's no wonder the body has evolved a process to keep their health in check. Mitophagy is the mechanism of quality control of the cell, where it gets rid of dysfunctional mitochondria and generates healthier and more efficient ones. Mitophagy is a type of autophagy. Autophagy is the process by which damaged cellular components are broken down and removed from the cell so that these damaged parts do not accumulate inside the cell. New mitochondria are created through a process called biogenesis, where our cells regenerate new healthy mitochondria and then fuse them with existing healthy ones. Research suggests that this important process declines as we age, implying that our ability to create healthy mitochondria to support our energy demands declines. Inducing mitophagy may be one way to reverse this reduced function. A Step-by-Step Guide to Mitochondrial Health Now that you understand how important tiny but mighty mitochondria are to energy creation and the aging process, you may be wondering what exactly you should do to keep them in tip-top shape. That's why we've created this simple yet effective strategy to optimize your mitochondria. 1. Eat a healthy diet The critical step in your mitochondrial care plan is to focus on eating a well-balanced diet. Too many of us eat a diet filled with processed foods ​​and empty calories, which is putting a strain on the mitochondria. Many Americans don't get enough of the crucial nutrients that support energy metabolism. Like absent workers or broken tools on the assembly line, nutrient deficiencies will slow down ATP production. B vitamins, vitamin C, zinc and chromium are just a few of the essential workers in our mitochondrial production line. When they are lacking in the diet, our ability to generate energy is affected. Energy production is a risky business, with so many ROS being produced as a by-product. A diet rich in antioxidants will help offset free radical damage associated with ATP generation and offer protection to delicate mtDNA. In addition to what you eat, how much and when you eat can also play a role in optimizing your mitochondria. Intermittent fasting and caloric restriction appear to have a protective effect on mitochondria and may stimulate autophagy. 2. Get plenty of exercise It is well known that regular physical activity is a necessary component of any wellness plan. However, researchers are now learning how exercise promotes longevity at the cellular level. It appears that exercise, particularly high-intensity interval training, ameliorate the age-associated decline in mitochondrial function in muscle cells. A regular exercise routine is essential to maintain our mitochondrial health. Question: What is the impact of longer continuous exercise sessions compared to shorter bursts of exercise on mitochondrial function? A recent study compared the impact of 45 minutes of continuous exercise versus active breaks of 5 minutes every hour for 9 hours over 4 days to understand the impact on mitochondrial capacity and muscle function. 3. Optimize mitophagy Like spring cleaning for your cells, mitophagy helps remove damaged mitochondria, making room for newer, healthier ones. As a potent inducer of mitophagy, it makes sense that urolithin A would be the next step in your mitochondrial care plan. While urolithin A can be produced in the human intestine from dietary precursors found in pomegranates, berries, and nuts , only 40% of people can produce significant amounts of this powerful anti-aging molecule. The only way to ensure that you are getting a clinically proven dose of urolithin A is through direct supplementation. Mitopure softgelsbest seller4.4 575 reviews The simplest form of Mitopure DISCOUNT CODE: INFINITA108 4. Targeted Supplementation As people begin to accept the role of mitochondrial optimization in promoting health and longevity, they are turning to advanced nutrition targeted at cellular health.Since there are several important nutrients that mitochondria need to do their job, targeted supplementation can be an important last step in your mitochondrial care plan. At the top of the list of supplements is urolithin A due to its unique ability to induce mitophagy. Some other nutrients we think are worth mentioning include: NAD+: As we learned earlier, NAD+ is a coenzyme that plays a vital role in energy metabolism, accepting and donating hydrogen molecules as part of the electron transport chain. NAD+ levels decline as we age, and research suggests that supplementation with a precursor molecule (nicotinamide riboside) may help support energy metabolism and mitochondrial health. CoQ10: Coenzyme Q10, also called ubiquinol-10, is produced within mitochondria to act as an antioxidant and counteract free radical damage. The role of this molecule in mitochondrial health has been well studied and it appears that dietary supplementation may offer some benefit to our mitochondria. L-carnitine: L-carnitine is an amino acid that helps transport fatty acids into the mitochondria to convert them into energy. Because of this, people can use L-carnitine as a supplement to support weight loss. Although there are mixed results on its use for weight loss, it appears that supplementation can significantly increase mitochondrial function. B vitamins: There are eight B vitamins, many of which play a central role in ensuring that cellular respiration runs smoothly. One B complex vitamin will provide at least 100% of the daily value for each B vitamin, ensuring that your mitochondria have the tools they need to do their job efficiently. Antioxidants: Vitamin E, Vitamin C, Selenium, Glutathione, and Alpha Lipoic Acid are just a few of the antioxidants that may support mitochondrial health by balancing free radical damage. There's no question about it, mitochondria are essential to life. While much remains to be discovered about its role in aging and disease, we know that our health is under its control. Learn more about the science behind Mitopure and how urolithin A supports cellular performance and mitochondrial optimization. Original article TIMELINE NUTRITION Discover their innovative products here Written byJen Scheinman, MS, RDN, CDN Translated into Spanish by Gabriela Ana Holistic Health Coach +34 604 398 948 References ↑Jang JY, Blum A, Liu J, Finkel T. The role of mitochondria in aging. J Clin Invest. 2018;128(9):3662-3670. doi:10.1172/JCI120842 (https://www.zotero.org/google-docs/?G1iFf1) ↑Chinnery PF, Schon EA. mitochondria. Journal of Neurology, Neurosurgery and Psychiatry. Published online September 2003. Accessed February 20, 2022. https://jnnp.bmj.com/content/74/9/1188

Cellular damage is associated with an increased risk of chronic diseases. Learn what causes cell damage and how you can reverse it. While the average lifespan in the US remains high, our health span has declined. Health span refers to the span of a person’s life when they are healthy and enjoying a good quality of life.[1] This statistic tells us that even though we’re living longer, we’re not necessarily living better. A major contributor to this is cellular damage in the body. Cellular damage can accelerate the aging process, specifically when it occurs in the mitochondria, the energy center of our cells. This cell damage is associated with an increased risk of chronic diseases, as the disease process often begins at the cellular level.[2] But not to worry - with a few simple lifestyle changes, you can preserve your healthy cells and rid your body of the damaged ones at the same time. Read on to learn how to avoid cellular damage as much as possible and how to keep your cells healthy as you age. What can cause cell damage? While it’s impossible to avoid every toxin out there, you can minimize the impact in order to maintain as many healthy, youthful cells as possible. Cell damage is caused by an accumulation of unwanted scavengers called free radicals in the body. These unstable molecules are found throughout our environment. A certain level of exposure to them is not necessarily worrisome, but the concern is when there is overexposure. Over time, these free radicals lead to oxidative stress and instability in the cell, which increases the susceptibility to disease.[3] The most common triggers for cell damage are our lifestyle habits and environment:[4] Cigarettes or Tobacco - If you are an active smoker or are exposed to secondhand smoke, this can directly damage your cells.[5] Consider quitting to protect your cells, and try to limit your secondhand exposure as much as possible. Alcohol - Too much alcohol in the body produces ethanol, which can directly cause damage to cells. If you currently drink alcohol, it is best to limit your intake to 1 drink per day. If you don’t currently drink, it’s not advised to start. Diet - A diet high in fat, sugar, and processed foods is linked to free radical production in the body.[6] Pollution - Excess exposure to air pollutants such as nitric oxide, gas emissions, and the ozone layer are additional contributors to cellular damage. Pesticides and Chemicals - Exposure to pesticides and chemicals that are present in water, air, dust, and food can contribute to cellular damage. Even though we may feel like these harmful toxins are all around us, there is good news - cellular damage can be reversed with the right foods and supplements for healthy cells. How to keep your cells healthy Here are 4 key habits to keep your cells healthy and thriving: Exercise regularly - Regular exercise is paramount to increasing longevity and the number of healthy cells in the body. Research has shown cardio exercise in particular increases telomere length, which are strings of DNA sequences in the body. Longer telomeres are associated with delayed aging and improved cellular health.[7] And the exercise doesn’t have to be every day - just 2-3 cardio sessions a week provides substantial benefits. Prioritize sleep - Chronic sleep deprivation can lead to cellular damage and premature aging. Aim for at least 7-8 hours of sleep a night, and establish a relaxing bedtime routine, so you clear your head and fall asleep easier. Manage stress - Not only is chronic stress utterly exhausting, but it also causes chronic internal stress in your body. We can’t avoid all stress, but learning how to manage it better can protect our cells from its damaging effects. It can be as simple as starting a 5-minute daily mindfulness or yoga practice, limiting social media, or journaling what’s on your mind every morning. Eat a nutritious diet - Eating a balanced diet is important, but focusing on foods rich in plant compounds called polyphenols and antioxidants will provide the biggest benefits for cellular health. But in order to reap the benefits, the body needs to be able to break them down, so they can work their magic. Antioxidants are found in fruits and vegetables and are free radical scavengers, helping to eliminate them from our body to stabilize our cells. The top 2 antioxidant vitamins for cell repair are vitamins C and E. They are most abundant in: 1. Strawberries 2. Broccoli 3. Citrus Fruits 4. Bell Peppers 5. Tomatoes 6. Nuts 7. Whole Grains 8. Fortified Cereals. Polyphenols are powerful plant compounds that possess various anti-inflammatory, antioxidant, and anti-aging properties. They are found in several plant-based foods such as pomegranates, blueberries, blackberries, artichokes, onions, spinach, green and black tea, chocolate, and spices such as cloves. Out of all these foods, pomegranate tops the list for being the highest in polyphenols.[8] They contain a specific class of polyphenols called ellagitannins, which convert to a rare molecule called Urolithin A (UA) that helps our cells regenerate. UA is the unique molecule found in Mitopure® in amounts shown to renew our cells where we need it most - in the mitochondria. The challenge is that according to research, about half the population is not able to produce UA from food sources to actually put it into use. In these cases, a supplement for healthy cells containing UA can directly provide these benefits. Supplements for healthy cells Diet and lifestyle changes are the cornerstone of keeping your cells and your mitochondria healthy as you age, but adding a science-backed supplement provides extra assurance. Supplements often contain a higher dose of necessary nutrients than those present in foods, and therefore can help fill in the gaps in your diet. Mitopure® is a unique supplement for preserving healthy cells in that it contains the rare ingredient Urolithin A (UA) at therapeutic doses. These doses have been shown to improve cellular health in the mitochondria. Another promising supplement is CoQ10, a nutrient that has also been associated with improved cellular energy. However, it’s unclear if it targets the mitochondria in the way that UA does to produce the biggest cellular benefits. So rather than relying solely on diet, adding a supplement like Mitopure® to your regimen can provide added peace of mind. Last Words While you can’t completely shield yourself from the toxins of the world, there are ways you can protect your healthy cells and prevent future cellular damage. With a combination of healthy lifestyle habits and an evidence-based supplement like Mitopure®, you can maximize your efforts to not only increase your lifespan, but the quality of the life you lead. Original article TIMELINE NUTRITION Discover its innovative products here Do you want to know more? Stay tuned for future posts where we will learn more about mitochondria and skin health. IN COLLABORATION AND AFFILIATION WITH TIME LINE NUTRITION. Gabriela Anna Holistic Health Coach Request a free discovery call +34 604 398 948 References ↑Crimmins EM. Lifespan and Healthspan: Past, Present, and Promise. Gerontologist. 2015;55(6):901-911. doi:10.1093/geront/gnv130 ↑Alberts B, Johnson A, Lewis J, et al. Molecular Biology of the Cell. 4th edition. New York: Garland Science; 2002. Cell Biology of Infection. Available from: https://www.ncbi.nlm.nih.gov/books/NBK26833/ (https://www.ncbi.nlm.nih.gov/books/NBK26833/) ↑Pizzino G, Irrera N, Cucinotta M, et al. Oxidative Stress: Harms and Benefits for Human Health. Oxid Med Cell Longev. 2017;2017:8416763. doi:10.1155/2017/8416763 ↑Michael Fenech, Stefano Bonassi, The effect of age, gender, diet and lifestyle on DNA damage measured using micronucleus frequency in human peripheral blood lymphocytes, Mutagenesis, Volume 26, Issue 1, January 2011, Pages 43–49, https://doi.org/10.1093/mutage/geq050 (https://doi.org/10.1093/mutage/geq050) ↑Kamceva G, Arsova-Sarafinovska Z, Ruskovska T, Zdravkovska M, Kamceva-Panova L, Stikova E. Cigarette Smoking and Oxidative Stress in Patients with Coronary Artery Disease. Open Access Maced J Med Sci. 2016;4(4):636-640. doi:10.3889/oamjms.2016.117 ↑Moreno-Fernández S, Garcés-Rimón M, Vera G, Astier J, Landrier JF, Miguel M. High Fat/High Glucose Diet Induces Metabolic Syndrome in an Experimental Rat Model. Nutrients. 2018;10(10):1502. Published 2018 Oct 14. doi:10.3390/nu10101502 ↑Shammas MA. Telomeres, lifestyle, cancer, and aging. Curr Opin Clin Nutr Metab Care. 2011;14(1):28-34. doi:10.1097/MCO.0b013e32834121b1 ↑Zarfeshany A, Asgary S, Javanmard SH. Potent health effects of pomegranate. Adv Biomed Res. 2014;3:100. Published 2014 Mar 25. doi:10.4103/2277-9175.129371

Cooking with herbs is a wonderful way to add the nutritional benefits of herbs to common foods that your family may already enjoy. Most herbs are chock full of antioxidants, vitamins, and minerals as well as offering useful herbal actions, making it well worth the effort to enjoy herbs in food! In Herbs Are Tasty from the Introduction to Herbs for Kids series you will find a guide full of tips and tricks for incorporating herbs into every meal of the day plus a handy printable chart sharing plenty of fun ways to cook with herbs to keep in your refrigerator for daily inspiration. What’s for Breakfast? Offering a wholesome breakfast to the family is a great way to get the day started off right. You can make it extra healthy and tasty by adding herbs to your dishes. Saute veggies for a breakfast scramble with turmeric, garlic, ginger, thyme, oregano, and more. Sprinkle a little cinnamon and cardamom on your toast or oatmeal. Here are some tasty recipes that boast a big kick from herbs for you to enjoy. Get the kiddos in the kitchen tomorrow morning and whip up a batch of something tasty together! In the height of summer, fresh produce abounds which makes it the perfect time to enjoy a tasty and light fruit salad for breakfast. Challenge your family to eat a rainbow with this Magical Rainbow Fruit Salad With Herbs & Flowers. It is really fun to create with kids. Lay it out as a full, beautiful rainbow or mix it up in a bowl. Either way, be sure to enjoy this while the weather is warm and produce is abundant! When my children were very small, we loved to make granola together. There is something about the measuring, pouring, and mixing required to make a batch of granola that they just loved. Granola is also a flexible food to create and offers children a chance to include things they love in the mix be it a favorite nut, dried fruit, or even some dark chocolate chips. This Herbalicious Homemade Granola recipe has plenty of tasty goodie ideas for kids to choose from plus a big herbal boost from powdered herbs added in before baking. Whip up a batch of tasty breakfast baked goods and make a few extras to have on hand during the week for breakfast and snacks. If you have plenty of fresh lemon balm growing in your yard these Lemon Balm Lavender Scones are a great choice for enjoying some of that bounty from the garden. Get the kiddos outside to help you harvest fragrant lemon balm—what a great way to start off the day! Throw a handful of Calendula petals into the batter of these delicious Zucchini Summer Squash Chocolate Chip Muffins before baking to give them a little herbal lift. Enjoy the tasty sweet spice of cinnamon, nutmeg, and allspice in some Bran and Buckwheat Muffins! Have you ever added herbs to a smoothie? If not, you are in for a treat! Blend up a tasty herbal smoothie for breakfast on a warm summer day or when your family is busy and on the go. These 3 Go-To Herbal Smoothies use nutritive herbal infusions in a liquid component of the recipe, which is pretty smart! You can also find ways to enjoy adding fresh herbs to smoothies including basil. It might sound weird, but trust me it is delicious! Try a Blackberry Basil Bliss Smoothie or enjoy experimenting with both fresh mint and basil in your breakfast smoothie! Savory Bites Guacamole and pesto are two delicious food items that readily adapt to a wide variety of herbs. As a bonus, most kids love making and eating both of these as a dip or topping! Guacamole is a favorite around our house. My kids love to use a potato masher when smashing up the avocado. Gather up the savory herbs from your garden and toss them in! We enjoy using a mix of chives including the blossoms, cilantro, basil, thyme, oregano, parsley, arugula, and nasturtium flowers. Bountiful Herb Guacamole Ingredients 2 medium sized avocados ½ to 1 cup of fresh chopped herbs, depending on how herbie you want it! 1 to 4 cloves fresh garlic, depending on how much garlic your family will enjoy 1 fresh lime, juiced Salt to taste Directions Start making your guacamole by mincing up the garlic. Add a nice, big pinch of salt to the garlic during mincing to help hasten the breakdown of the garlic. Set aside. Work with your kids to remove stems from your herbs, wash, and chop. Cut the avocados in half and twist to open. Remove the seed and slide a spoon around the inside of the rind to loosen the flesh of the avocado. Place this is a nice shallow bowl or on a big plate. Using a potato masher or a fork smash up the avocado until smooth. This is a super fun job for kids. So let them help you out and plan to be patient while they happily smash away for a bit. Next add the herbs, the lime juice, and enough garlic to appease your child. If you like more garlic in your guacamole, set aside extra and add to your portion only. Smash everything up together and salt to taste. Enjoy with fresh chopped veggies, crackers, or your favorite dish! Pesto offers one of the simplest and tastiest ways to bring a variety of herbs onto the family table. A basic pesto recipe can be made with more than just basil lending itself well to the incorporation of many different herbs and leafy greens, like in this Delicious Beet Greens And Spinach Pesto Recipe. Of course, the greens and herbs you choose to use will affect the flavor of the pesto, so don’t be surprised! The basic recipe includes using nuts, olive oil, garlic, and salt to make up a tasty dip or topping for pizza, veggies, or pasta. Fresh Herbs & Greens for Pesto *Use in small amounts **Blanch these tougher greens in boiling water Make Your Own Pesto Experiment with the ratios in this recipe as well as the different choices for leafy greens and nuts to find your favorite pesto combinations! Ingredients 1/3 cup of nuts such as pine nuts, almonds, walnuts, pistachios, and pecans 2 cloves of garlic 4 cups of loosely packed fresh herb and green leaves. Use a combination for a depth of flavor Juice of 1/2 a lemon Olive oil Salt Parmesan cheese, optional Directions Combine the nuts and garlic in a food processor and process until ground. Add the greens and lemon juice. Process the greens and lemon juice while you begin drizzling in the olive oil until the pesto begins to loosen and it is the texture you want. Add optional Parmesan cheese Salt to taste and enjoy! Special Herb Filled Snacks & Treats Kids often need a little something to tide them over between meals. When cooking with herbs you can create healthful snacks and treats together to keep little tummies with an herbal boost until the next meal. Learn how to make a chai spiced adaptogen powder to help you create Herbal Infused Snacks on the Go such as delicious herb-infused energy bites or even pudding! Or enjoy offering the goodness of herbs in a yummy Herbal Jello from the Nerdy Farm Wife. You can also make jello extra special by gathering your own dandelion flowers for this Dandelion Gelatin from the Homestead Lady. Frozen Delights for Hot Summer Days Who doesn’t love cooling down with something special and delicious on a hot summer day? A favorite way of herbalists to offer herbs to kids is with a tasty herbal ice pop! Homemade with a mix of infusions and fresh fruit, herbal ice pops are a hydrating, nourishing snack. You can blend up almost any child-friendly tea with fruit to make your own ice pops or enjoy this tasty High-C Herbal Ice Pop! Another perennial summertime favorite is creamy, cold ice cream. Herbs are right at home in ice cream! Enjoy this lovely Rose Petal Ice Cream from the Homestead Lady. Toss a handful of chocolate mint into your homemade vanilla ice cream with this super simple recipe from Mama Rosemary. Keep it dairy-free and enjoy super child-friendly lemon balm with a recipe for Fruit & Honey Lemon Balm Sorbet. Tasty Herbal Baked Goodies Do your children love to bake? Mine do! And sometimes it seems like there is no better way to get my children in the kitchen with me than to bake up something tasty together. Baking with herbs can be as simple as adding a couple of teaspoons of cinnamon to a batch of muffins or using big quantities of fresh herbs such as in the fresh mint cookies with dark chocolate found here. You can also use herbs to decorate your baked goods and make them lovely to look at. My children often devote themselves to cake decorating with beautiful flowers as much as they would to any piece of art they are involved in creating. So the next time you bake something, try tossing in a few teaspoons of a ground spice you have on hand or even a cup full of fresh herbs! You can also use herbs to decorate your baked goods and make them lovely to look at. My children often devote themselves to cake decorating with beautiful flowers as much as they would to any piece of art they are involved in creating. So the next time you bake something, try tossing in a few teaspoons of a ground spice you have on hand or even a cup full of fresh herbs! Herbs for Baking Yummy Drinks to Enjoy What better way to enjoy the tastiness and benefits of herbs than in a delicious drink? Herbs lend themselves easily to all kinds of beverages. Water works wonderfully in extracting constituents from plants including vitamins and minerals. This means that making herbal drinks brings nutrition and the goodness of herbs right into your family’s teapot or lemonade pitcher. Cooling Drinks for Summertime Speaking of lemonade, did you know that you can use a variety of herbs in lemonade? Rose petals and hips, raspberry, nettle, chamomile, elder flowers, and even garlic (find a recipe for garlic lemonade here) are a few herbs that work well in lemonade. This recipe for delightfully purple Violet Lemonade will give you the instructions you need to make your own creations such as substituting the herb of your choice for the violet flower and leaves. Use less quantity of herb if you are using dried herbs as they are more concentrated. Herbal iced teas are also a pure delight during the summer. Whip up a batch of Family-Friendly Herbal Chai and serve it cold over ice for a tasty treat. Or find a recipe for a delicious sour and flowery cooling iced tea here. If your family loves coconut and vanilla, try making some Vanilla Coconut Kefir with this recipe from the Little Herbal. You can even blend the kefir with some fruit and freeze into tasty ice pops! And don’t forget to enjoy a smoothie or two for a refreshing drink on a hot day! Warm & Tasty Comfort Drinks A warm cup of tea offers so much comfort, and making it for others is like an act of love. My kids often ask for a cup of tea after a long, hard day or before bedtime. They have their own special tea cups to drink from and even their own small teapots which they adore using! Help your child find teas they will love to drink by hosting a little tea party for your family or even for your child’s friends! Tea Tasting & MYO Herbal Tea for Kids from Mama Rosemary will give you all the information you need to enjoy exploring herbal teas together. If you are looking for a tea recipe that is all ready for you to enjoy, check out this delicious recipe for Sweet Vitamin C Rosehip Tea from the Homestead Lady. This Soothing Sani-Tea is perfect for fractious parents and kiddos alike offered by Prairie Herbcraft. Other warm beverages include the well-loved cup of cocoa. You can add herbs such as rose, mint, or cinnamon to your cocoa to make it even more delicious and wonderful. Check out this yummy Real Peppermint Hot Cacao recipe! Another favorite hot beverage for children is hot apple cider. The addition of herbs makes this a wonderful healthful drink. Find a family-friendly recipe here. I hope you found something tasty and new to make with your family this week! If you are looking for more healthy eating ideas chock full of the goodness of herbs, visit the Eat Well section of the Academy blog where you will find oodles of inspiring recipes as well as tips and trick to make healthy eating easy and fun. Thank you so much for joining us during the Family Herbal Summer Series. We sure hope you and your family had fun during our herbal adventure and that you learned a little something along the way. You can enjoy the whole series here! Week 6 Recap & Action Plan Make an herb filled breakfast Enjoy some guacamole or pesto or both! Try your hand at making an herbal treat such as ice cream, ice pops, or a delicious baked good. Share an herbal drink together as a family – hot or cold, it’s up to you! Show us your yummy creations on Instagram using hashtag #HAFamilyHerbalSummerSeries! In collaboration and affiliation with Herbal Academy Gabriela Ana / Luz Infinita Holistic Health Coach +34 604 398 948 I take a holistic approach to your health by looking at the entirety of your health case to uncover the root cause of your health problems to tailor a personalized plan specific to your health case. To learn more about how I can help you, schedule Telehealth consultation today I provide webcam health consultations for people around the globe. Start Your Health Journey Today! HOLISTIC HEALTH CONSULTATION for people around de World. Request a free discovery consultation here DISCLOSURE The Herbal Academy supports trusted organizations with the use of affiliate links. Affiliate links are shared throughout the website and the Herbal Academy may receive compensation if you make a purchase with these links. Information offered on Herbal Academy websites is for educational purposes only. The Herbal Academy makes neither medical claim, nor intends to diagnose or treat medical conditions. Links to external sites are for informational purposes only. The Herbal Academy neither endorses them nor is in any way responsible for their content. Readers must do their own research concerning the safety and usage of any herbs or supplements.

How often do you feel tired? Stressed? Low energy or uninspired? While there are many lifestyle and mindset factors that play into each of these feelings or experiences, there is often one key thing missing from the equation: self-care . What is self-care and why do we need it? Self-care is any activity that contributes to your overall physical and mental health by offering relaxation, detoxification, inspiration, or a greater connection with you and your loved ones. Practicing regular self-care activities is very important to maintain your overall physical and mental well-being.Although you don't always have a conscious intention to "take care of yourself," making time for activities you enjoy helps create a fulfilling life in which you can better cope with any stress, stress, or sadness that may arise. How much personal care do we need? Certain times in your life may require more emphasis on self-care to keep you in balance, but in general we recommend aiming for at least 15 minutes of intentional self-care activities each day. That could be 15 minutes of yoga before work, an episode or two of your favorite late-night TV show (hey, we're not totally against TV! 😉), or a special late-night beauty routine before going to bed. Don't feel like there are specific things you need to do to relax or rejuvenate; It can totally vary by person, and self-care is only effective if it's something you personally enjoy and find self-care every day. Don't feel like there are specific things you need to do to relax and rejuvenate yourself; it can vary totally from person to person, and self-care is only effective if it is something you personally enjoy and find fulfilling . So if you don't like yoga or find it relaxing to sit and meditate, no problem! Maybe going for a run or taking a boxing class is more your style. See the list below for ideas that might work for you. This list is not exhaustive, so go ahead and incorporate other self-care activities if you prefer! The time you like to waste is not wasted time. Personal care activity ideas Here are a variety of ideas for self-care activities you might enjoy: Try a cherry shake for anxiety Incorporate golden milk into your diet and you will be surprised by the results! Learn to meditate or listen to guided meditations Attend a yoga class Listen to a relaxing playlist from Spotify Planting and caring for a garden (or houseplants!) Take a nap Give yourself a natural body scrub at home Clean and organize your home with this book great! Create an Ayurvedic routine to start the day Switch all your devices to airplane mode and unplug them for an hour. Play with your pet Hug someone you love Enjoy a cup of hibiscus tea and its magical properties Sit at the "legs on the wall" pose for 5-20 minutes Try an alternative therapy like acupuncture Meditate with Mudras INSPIRATION Read an inspiring blog on a topic of interest Listen to your favorite music to feel good and throw a party with these awesome soft drink recipes! Discover the power of Mantras in this dream movie. Have a picnic in a beautiful park. Write in your gratitude journal Write down the compliments you've been told and the things you like about yourself. Volunteer for a cause you are passionate about Book a discovery consultation for Holistic Health Practice creative writing. Enjoy your favorite comfort food Paint or draw something (a paint by number is especially meditative!) Play a game you enjoy Go for a walk in your neighborhood and take photos of things that intrigue or inspire you. Call a friend you haven't spoken to in a while and catch up Read a good book (here are some of our favorite downloadable health and wellness books) BEAUTY AND PERSONAL CARE AND MUCH MORE! Discover the treatment for the face Hydrafacial !! Amazing! Take a bath with Epsom salts that It will help you relax and strengthen your immune system. Request an appointment with a holistic dentist. Many health problems start in the mouth. Discover the AtlasProfilax method. If you suffer from cervical and back pain, this could be the miraculous solution. One session is enough. The patients I have referred have experienced radical changes in their health. Use a tongue scraper (code INFINITE for discounts ) Discover the products KUMUI, 100% natural cosmetics Stretch out sore muscles with a foam roller Review your personal care products and switch to non-toxic alternatives Enjoy a herbal bath natural Incorporates natural herbs to harmonize your chakras Take a moment for a natural body scrub at home Choose a few of the ideas above and add at least 15 minutes of self-care to your schedule every day. (More is great too!) You deserve a better life! We are architects of our Vitality. Gabriela Ana Holistic Health Coach Discover my personalized health and wellness programs. +34 604 398 948