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The sun rises with such force in the summer, sometimes giving off sweltering heat—the kind where beads of sweat drip down your neck, making you uncomfortable and hot. During such hot summer days, the shade is your ally. Much like the trees and their leaves that drape over you help block the sun, herbs are also plant friends that can quell summer heat. This mint spritz, a homemade stovetop hydrosol, using mint, is just what you need to get you through summer! Staying Cool In The Summer With a Mint Spritz I am reminded of trips to the desert. Walking over a hot sidewalk, a cool mist quenches passers-by, providing relief and cooling. This mint spritz helps you carry that same sensation anywhere! This cooling, refreshing, herbal recipe is simple, just three ingredients you probably already have all three in your kitchen right now. I am going to show you how to make a hydrosol, a.k.a. herbal water, without a fancy distiller. What Is a Hydrosol? A hydrosol is essentially a floral or herbal water, a method used to extract the volatile oils of the plant you are using. Steam is created and condensation is collected. This method is perfect for the really aromatic type of herbs and flowers. When creating a hydrosol, you’re getting the best water-soluble parts one bead drop at a time. One thing to point out here is that a hydrosol is different from the essential oils you may be more familiar with. Essential oils are highly concentrated products of just the aromatic constituents. Hydrosols are water-based blends of water and some of the aromatic components of the plant, much lighter than an essential oil, and can be applied directly to the skin without dilution. Why Mint (Mentha) A perfect herb for this summer hydrosol is mint. This fragrant herb has been used for centuries in a variety of ways. The luscious green leaves have a strong scent and are rich in menthol. Menthol is one constituent that helps to provide a cooling quality. When applied topically, menthol is like a cool rush over your skin. Mint helps to reduce body temperature, calm hot, irritated skin, and gives you a sense of freshness in an otherwise humid, hot environment (Bharate, 2012). Another important mint fact comes from my herbal studies with Herbal Academy. During my course, Mastering Herbal Formulations, I am learning about the energetic properties of different plants. Mint specifically is categorized as a cooling herb (Herbal Academy, n.d.). This means when ingested or used topically, it will have a cooling effect on the body. Give me all the cooling herbs this summer, am I right? As I am starting to become more confident in developing my own herbal recipes, looking at the plant’s profile and energetic side effects on the body is a key factor. Create A Mint Spritz Hydrosol At Home To create your very own hydrosol you’re going to need a few things from your kitchen. The first is a large stockpot. Why a stockpot? This type of pot is ideal to use for its tall height. We will stack a few items inside the pot itself, so it is important that there is enough room to build upwards, and space for constituents to volatilize and recondense. Next, you’re going to need a ramekin or a really small bowl. In addition, you will need another bowl larger in size than the ramekin. These bowls and anything you use inside the stockpot condensation should be non-reactive and heat-safe. Lastly, have a bag of ice handy, as this is essential to the condensation. To set up this recipe you will first place the ramekin or small bowl, upside down, inside the pot. Next, add in fresh mint, sprinkle it around the ramekin, but not covering it entirely. Pour in distilled water. The water level should be just below the top of the ramekin. Next, place your larger bowl on top of the ramekin. It should stay balanced and upright. Place your stockpot lid upside down on the pot, so it is concave, curve pointing downward towards the pot. Even if it is only very slightly curved, this will work, but all surfaces of it should be scrupulously clean as the hydrosol you collect will vaporize onto the downward portion of the lid, and then drip from this surface into the portion you collect. Fill a sandwich bag with ice and place it on top of the lid. I have found that keeping the ice in a sandwich bag, rather than directly on the lid, helps for an easy swap-out when the ice begins to melt. Plus, there’s less water all over your lid when it’s time to lift it. Now it’s time to simmer. You will want your pot to simmer for about an hour. You will notice that as the pot simmers, condensation starts to form on the underside of the lid from the different temperatures of the ice and steam/heat interacting. Those condensation beads then drip down into your bowl catching the beautiful mint aroma in a water medium. This is such a cool science project! It is amazing how we are able to extract the plant’s volatile oils through distillation—and at home! As the bag of ice begins to melt, simply swap it out often over the course of an hour. I went through about five sandwich bags of ice during the process. After the hour is up, turn off the heat and carefully lift your lid to reveal a beautiful bowl filled with clear liquid. That clear liquid can then be transferred into a measuring cup. After an hour of simmering and condensation collection, you can expect about one cup of mint hydrosol. I transferred my hydrosol into travel-size spray bottles. I put one in my bag when we are on the go. When we’re out on a hike, at the beach, or even just sitting under our tree in the front yard on a summer day, I can easily reach in my bag and grab something that is sure to cool us off! For an even cooler experience, I store my mint spritz bottles in the fridge to give it an extra refreshing effect. This mint hydrosol will last a couple of months in the fridge—but don’t be surprised if you use it all up before then! This is the perfect timeframe to get you through those summer heatwaves. Plus, this mint spritz makes a great gift if you find yourself with bottles to spare. Now that you can visualize making this mint spritz, here is a summary of steps for easy reference. Mint Spritz Stovetop Hydrosol Recipe This mint spritz, a homemade stovetop hydrosol, using mint, is just what you need to get you through summer! Plus, it makes a great gift if you find yourself with bottles to spare. Ingredients Large handful of fresh mint – pick plenty! 2 cups of filtered/distilled water Bag of ice to replenish 5 sandwich size bags Directions Place a ramekin upside down inside a stockpot Sprinkle fresh mint in the pot, do not cover ramekin. Place small bowl on top of ramekin. Pour about 2 cups of water into the pot, do not submerge ramekin. Place stockpot lid upside down on the pot. Place a sandwich bag filled with ice on the lid. Simmer pot for about an hour. Change out sandwich bag of ice as it melts. After one hour, turn off heat, carefully remove the lid. Use clean oven mitts or silicon grip to remove the bowl of hydrosol liquid. Bottle hydrosol and store in the fridge. To Use: This mint spritz can be sprayed liberally over your entire body. Give yourself a refreshing spritz on your face to cool down. Or, mist on the arms and chest—or one of my personal favorites—the back of the neck. Feel the mint cool your skin as the refreshingly chilled hydrosol lightly covers your body. Keep a mint spritz bottle in your bag when you’re on the go; you’ll be glad to have it on hand this summer! In Closing, I have a deep appreciation for the beauty and versatility of using plants and herbs for self-care. It is truly amazing how a common kitchen ingredient such as mint can be transformed right on your stove into a powerful cooling agent for the summer. As a student of herbalism, I am constantly in awe of the various ways you can turn to plants for help. This mint spritz recipe is an example of how an everyday item can be used in ways beyond what you are used to. I hope you try it out! For more recipes using mint, see: Mom’s Raspberry Leaf Tea with Lady’s Mantle and Mint Refreshing Monarda-Mint Ice Pops Recipe Cooling Cucumber Mint Limeade for Hot Summer Days 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! 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. REFERENCES Bharate, S.S., & Bharate, S.B. (2012). Modulation of thermoreceptor TRPM8 by cooling compounds. ACS Chemical Neuroscience, 3(4), 248–267. https://doi.org/10.1021/cn300006u Herbal Academy. (n.d.). Mastering Herbal Formulations Course [Online Educational Program]. Retrieved from https://theherbalacademy.com/product/mastering-herbal-formulation-course-how-to-combine-herbs/

Humans are emotional beings, though, in our modern society, we often place importance on the physical body. This focus can lead to ignoring the subtle, and sometimes not so subtle, messages from our emotional body. While it may feel easier to put attention on the physical body, tending to emotional self-care is necessary for overall vitality. It’s impossible to not be challenged by the constant bombardment of information and news; sometimes it’s hard to know exactly what to do with those racing thoughts and emotions. In this article, I will share three herbs with you, along with some simple recipes, that can be used to tend to the spiritual heart. What is the Spiritual Heart? In Unani and Chinese medicine, the heart is known as the seat of the spirit or conscious awareness. The spiritual heart establishes boundaries along with a sense of protection and safety from abuses. This natural protector often influences our personal integrity and strengthens our courage. When the spiritual heart feels supported, it is then that love, openness, kindness, compassion, and connection thrive. This seat of consciousness has the ability to know without the use of logic or mental stimulation. Through openness and ability to recognize truth, the spiritual heart can receive guidance, inspiration, and wisdom (Bergner, 2012). Herbalist Alexis Durham expresses that with 40,000 neurons, the heart, in a sense, has its own nervous system and can independently make decisions, receive information, and hold memory (Durham, 2017). Through the vagus nerve, the heart communicates with the brain, sending more signals to the brain than the brain sends to the heart (Durham, 2017). This is an intelligent system that goes well beyond the physical. Herbs for Emotional Self-Care Considering the emotional body is an important aspect of overall wellbeing as it has a great impact on more than just our mood. Bringing attention to emotional self-care can have a positive impact on the entire body, but more specifically, it can impact our energy level, our immune system, and our digestive system in a positive way. Just as the physical body impacts emotions, the emotional body impacts the physical. Self-care is not always as beautiful as we see on social media. Moving emotional blockages can often be a hard, sweaty, and long process. However, using herbs for emotional self-care can help bring moments of sweetness and softness to the process through aroma, taste, touch, and sight. Emotional self-care herbs often fall into the categories (sometimes overlapping) of heart exhilarant, heart protectant, heart relaxant, heart strengthener, or heart opening/softening. While there are many herbs to support the emotional heart, in this article, we will dig deeper into three herbs you can bring into your emotional self-care routine. Linden (Tilia spp.) flower and bract as a heart relaxant Hawthorn (Crataegus spp.) berry, leaf, and flower as a heart protector Tulsi (Ocimum tenuiflorum) leaf as a heart exhilarant Below, I will expand on these three emotional self-care herbs and how to use them in simple preparations. I have included two aromatic herbs in this article because aromatic herbs have a relaxant effect on the muscles surrounding the arteries, allowing for more blood to flow from the core to the extremities, and have shown a positive impact on heart rate variability (Masé, 2013). Because there is less stress on the heart, we are more open and more relaxed both in our physical and spiritual heart. 3 Herbs for Emotional Self-Care Linden (Tilia spp.) Known to unwind and unknot tension, linden is a heart relaxant—soothing distress and sorrow. Linden is also known as aromatic, mucilaginous, astringent, cooling, and relaxing (Easley & Horne, 2016). It acts as a nervine and calms the heart on a physical level. Historically, linden trees were a gathering place for communities to find resolution and peace. With its heart-shaped leaves, you can almost guess that this herb would support the heart and be helpful for emotional self-care. Linden, with its opening qualities, is indicated for people who are stressed, overwhelmed, and agitated and works to soothe an overworked system. Linden is fairly abundant and at home in most climates. The linden tree is loved by bees, and on summer days near the Summer Solstice, when the linden flowers are in bloom, you can hear the treetops abuzz with insect life. With a breeze, the sweet aromatics are a pleasant gift to deeply breathe. Linden is a gentle herb with profound impact, and it can be incorporated into a daily herbal tea or bath preparation. A simple linden infusion is called a tilleul which enhances love and an open heart. Linden Bath Tea Ingredients 1-2 cups of organic linden (Tilia spp.) flowers and bracts 1 undyed muslin cloth and string Directions Fill muslin cloth with linden flowers and bracts and tie the end of the cloth with a string. Toss your “tea bag” into the bathtub. Fill a bathtub with water at a temperature to your liking. Soak and enjoy the velvety nature and sweet aromatics that linden adds to the water. Hawthorn (Crataegus spp.) Some of our herbs for emotional self-care have thorns, thus providing protection and boundary in one plant. Thorns offer us the opportunity to notice how fierceness and kindness can exist together. Thorns ask for respect. Thorny trees, shrubs, and bushes often yield soft and sweet fruits—again combining that fierceness and compassion in one. Hawthorn can feel like a big hug in times of deep need. It is a heart protector, and I think of it as providing nourishment, protection, and a sense of strength to our innate self. The strength is not from a hardness or rigidness, but from a place of boundary where, in fact, there is a greater gentleness sourced from that strength and confidence. According to herbalist Rebecca Altman, hawthorn allows us to fully feel our grief while feeling held at the same time. Hawthorn is a part of the rose family and offers flowers, leaf, and berry as nourishment. It is safe for long-term use and is a great addition to an overnight infusion (Easley & Horne, 2016). When extracted with water, hawthorn offers the body several supportive actions for emotional self-care. First, it is nutritive. Nutrition is an important piece to cultivating balanced emotions. Through the berry’s micronutrients, we are able to nourish our nervous system. It also acts as a nervine and is said to calm the heart when overly excited. The berries are moistening and nutrient dense (Easley & Horne, 2016), and the leaves and flowers are calming and nourishing as well. Combining all three parts of this plant (leaf, flower, and berry) can create a lovely physically and emotionally grounding daily tea. Hawthorn Overnight Infusion Ingredients 2 heaping tablespoons of equal parts organic hawthorn (Crataegus spp.) leaf, flower, and berry 1 pint-sized canning jar Spring water Directions Fill a pint jar with 2 heaping tablespoons of equal parts hawthorn leaf, flower, and berry mixture. Pour just-boiled water over the herb, and let it sit overnight. Stain in the morning and enjoy throughout the day at room temperature or warmed up. Tulsi (Ocimum tenuiflorum) Another aromatic herb, tulsi is a traditional herb used in Ayurveda and Western herbalism that acts as a heart exhilarant. Tulsi is a substance that inclines the spirit towards joy by inciting vitality into the spiritual heart. Tulsi is known as a heart tonic, nervine, relaxant, adaptogen, aromatic, and digestive, among other attributes. It is also a warming and drying herb (Winston & Maimes, 2007). Its ability to help the body adapt to stress, which is often at the core of wellness concerns, allows for the enlivening of the spirit and body as well as experiencing openness and receptivity. Tulsi helps to strengthen our sense of self and keep out what does not support our innate self-ness (Altman, 2018b). Tulsi has a multitude of actions, however, its effect on stress and overwhelm may allow for the softness within to shine. What happens when stress and overwhelm are calmed? We release fear. We are less agitated. Our digestion and immunity may improve. By supporting these systems within the body, and specifically the nervous system, we have the opportunity to move through our days with less emotional weight and feel our vitality rise. Morning Tulsi Enlivening Tea Ingredients 1 heaping tablespoon of tulsi leaf 1 pint-sized canning jar Spring water Directions Fill a pint-sized jar with 1 heaping tablespoon of tulsi leaf. Pour just-boiled water over the herb, and let it sit for 15-20 minutes. Strain and sip throughout the morning to experience enlivening and focus. An Herbal Formula for Emotional Self-Care Emotional self-care can become a regular part of your routine and these herbs are a great place to start. Using linden, hawthorn, and tulsi, you can experience the heart relaxant, protectant, and exhilarant subtleties all at once. As touch is an important aspect of our humanness, these herbs can feel like a gentle hug to support your emotional well-being throughout your days. Spiritual Heart Infusion Ingredients 1 tablespoon of linden (Tilia spp.) flowers and bracts 1 tablespoon of hawthorn (Crataegus spp.) leaf, flower, and berries 1 tablespoon of tulsi (Ocimum tenuiflorum) leaf Directions Add 1 heaping tablespoon of each of the three herbs above into a quart-sized jar. Pour just-boiled water over herbs, filling the jar. Let the mixture sit for as little as 30 minutes or as long as an overnight infusion. The longer the infusion macerates, the stronger it will be. When finished, strain and compost herbs, and sip throughout the day for a heart relaxing, exhilarating, and protective treat. We can all use emotional self-care. We all deserve tenderness and the opportunity to focus on more than just the physical body but the emotional body as well. Herbs for emotional self-care can gift us the space for forgiveness, help us to let go of anger, find acceptance, and come back to the core of who we are. Aside from these pieces of emotional self-care, these herbs also taste and smell delicious! Enjoy! Discover more products here In collaboration and affiliation with Herbal Academy Gabriela Anna Holistic Health Coach 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. REFERENCES: Altman, R. (2018a). On boundaries and thorn medicine. Retrieved from https://mailchi.mp/kingsroadapothecary/on-boundaries-and-thorn-medicine?e=48ae1122d8 Altman, R. (2018b). Tulsi and the changing seasons. Retrieved from https://mailchi.mp/kingsroadapothecary/tulsi-and-the-changing-seasons?e=48ae1122d8 Bergner, P. (2012). Herbs for the spiritual heart. Medical herbalism, 16(4), 2-6. Retrieved from http://medherb.com/eletter/Spiritual-heart-only.pdf Durham, A. (2017). Herbs for the heart and emotional healing. Retrieved from the Traditional Roots Herbal Conference: https://traditionalroots.org/files/2017/04/Herbs-for-the-Heart-and-Emotional-Healing.pdf Easley, T., & Horne, S. (2016). The modern herbal dispensatory: A medicine-making guide. Berkeley, CA: North Atlantic Books. Masé, G. (2013). The wild medicine solution: Healing with aromatic, bitter, and tonic plants. Rochester, VT: Healing Arts Press. Winston, D., & Mainmes, S. (2007). Adaptogens: Herbs for strength, stamina, and stress relief. Rochester, VT: Healing Arts Press.

What are hormones? Chances are you’ve heard a lot about hormones when it comes to certain areas of your health. But not a lot of people really understand the profound influence they have on every aspect of your health and what happens when they are out of sync. As a Holistic Health coach, it is my job to empower people with education so that you can make the decisions that are right for you and your healing journey - not the cookie cutter treatment plan that is offered to most people. So read on for your complete guide to what hormones are, the importance of maintaining balance, and the different types of hormones in your body so you can reclaim control over this important area of your health. What exactly do hormones do in the body? Hormones play a vital role in our overall health and well-being. But what are hormones? By acting as chemical messengers, hormones are responsible for sending directions between the different systems in your body to ensure various physiological processes run optimally. Working together, your hormones are responsible for maintaining healthy: Metabolism Libido Reproduction Mood Homeostasis Sleep-wake cycles Growth + development Your hormones are produced and secreted by a number of glands that are part of your larger endocrine system located throughout your body including: Thyroid Parathyroid gland Pituitary gland Hypothalamus Pineal gland Adrenal glands Ovaries Testes Pancreas But interestingly enough, other areas of your body outside of your endocrine system also release hormones. This is especially important to be aware of in order to identify and overcome any hormone imbalances that may happen as a result of dysfunction within these systems. Liver Gut Kidneys Adipose (fat) tissue Once released into your bloodstream, your hormones travel to their target tissues and cells through the circulatory system. These chemical messengers rely on intricate feedback loops and signaling pathways to reach their intended destinations. Hormones bind to specific receptors on target cells, initiating a cascade of events that regulate gene expression, enzyme activity, and cellular responses. This intricate network allows hormones to exert their profound influence on every aspect of your health. Types of hormones Currently, there are over 50 identified (1) types of hormones that your body produces. Each gland in your endocrine system has a specific responsibility to produce different hormones. This can be helpful when looking for the root cause behind your symptoms or chronic health problem. Adrenal glands Cortisol Adrenaline (epinephrine) Noradrenaline (norepinephrine) DHEA Aldosterone Hypothalamus Oxytocin Dopamine Corticotrophin-releasing hormone Gonadotrophin-releasing hormone Thyrotropin-releasing hormone Growth hormone-releasing hormone Ovaries Estrogen Progesterone Testosterone Pancreas Glucagon Insulin Pineal gland Melatonin Pituitary gland Thyroid-stimulating hormone (TSH) Growth hormone (GH) Follicle-stimulating hormone (FSH) Adrenocorticotropic hormone (ACTH) Prolactin Testes Testosterone Thyroid Thyroxine (T4). Triiodothyronine (T3) Outside of the endocrine system, your body produces the following hormones in these systems: Gut Ghrelin Adipose tissue Leptin Estrogen Adiponectin Kidneys Vitamin D Erythropoietin Liver Insulin-like growth factor 1 Angiotensinogen What is hormonal imbalance A hormone imbalance occurs when there is a dysfunction in the production, secretion, or signaling of one or more types of hormones in your body. While your body is designed to operate a certain way, numerous factors can disrupt this delicate balance, including chronic stress, poor diet, toxin exposure, underlying health problems, genetic predispositions, and more. A hormone imbalance can manifest in various ways, depending on the specific hormones involved and the affected body systems. Common symptoms of hormone imbalances may include: Fatigue Weight loss resistance Mood swings Insomnia Hair loss Low libido Irregular menstrual cycles Acne Anxiety Depression Digestive distress (bloating, gas, constipation, leaky gut syndrome) If left untreated, symptoms can lead to more severe hormone problems such as: Estrogen dominance Polycystic Ovarian Syndrome (PCOS) Infertility Hypo or Hyperthyroidism Adrenal fatigue Factors that affect hormone health Your hormones are influenced by multiple different factors that are, thankfully, mostly controllable. Even if you have a genetic predisposition to a particular hormone imbalance, it is your lifestyle choices that more often than not determine if your genes are ever expressed. Poor diet Chronic stress Environmental toxins Autoimmune conditions Gut dysfunctions Tips to maintain hormone health Thankfully, there are many ways you can naturally support hormone health to maintain or restore hormone balance. This includes managing your stress levels, eating more hormone-supporting superfoods, and daily supplements designed to target various hormones. Do you have a hormone imbalance? If you are experiencing ongoing symptoms like fatigue, trouble losing or gaining weight, mood swings, insomnia, low libido, or irregular menstrual cycles, it may be worth pursuing hormone testing to determine whether or not a hormone imbalance is at play. After all, recognizing the signs of a potential hormone imbalance as soon as possible is crucial to proactively address your health. Seeking help from a holistic health coach? With so many different hormones in your body, there is no “one-size-fits-all” approach to hormone health. Since everyone’s biochemistry and lifestyle is unique, hormone imbalances can manifest differently in you versus someone else. That is why a personalized approach is so important when looking to heal your hormones. Based in an article of Dr Will Cole. If you are ready to take the next step in your hormone health journey, schedule a free discovery call today. 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. I provide webcam health consultations for people around the globe. Start Your Health Journey Today!

In this book excerpt from The Herbal Kitchen, author and herbalist Kami McBride highlights an herb common in our kitchen – paprika! – and shares three culinary herbal oil recipes that present this herb as the star of the show and provide an easy and inviting way to season your cooking with this tasty and beneficial spice. Packed full of beneficial nutrients, its properties include anti-inflammatory, antioxidant, cardiovascular tonic, and more. Spice up your life, give a lift to your health, and try out Kami’s recipe below as a way to incorporate this herb into your meals on a regular basis! Paprika Monograph COMMON NAME: Paprika BOTANICAL NAME: Capsicum annuum PART USED: Fruit GARDENING TIPS: Paprika adapts to different regions, but it thrives in warm weather. It does not like extended frost and grows in warm, dry climates in full sun. It likes well-tended garden beds with good water drainage and moist soil. PROPERTIES: analgesic, antibacterial, anti-inflammatory, antioxidant, cardiovascular tonic, carminative, circulatory stimulant USES: I love paprika; sweet paprika gives you the splendid flavor of a chile pepper without all the heat. It ranges in flavor from mild and sweet to hot and pungent depending on processing methods and growing conditions. There are many varieties of paprika, so look for the cooler, sweet Hungarian paprika. If you want a hot pepper, then use cayenne. Paprika permeates your food with a full-bodied flavor that brings everyone back for seconds. We keep paprika on the table in a miniature bowl and sprinkle it onto practically all our dinner foods, and we use it much more frequently than salt. My son sprinkles it on rice, vegetables; and pizza! Paprika Oil This is my favorite oil for corn on the cob. I once had a dinner guest just pick up her plate and drink the oil that was left over from the corn. Ingredients 1 cup (240 ml) coconut oil 2 tablespoons (12 g) powdered paprika ¼ teaspoon (½ g) ground black pepper ⅛ teaspoon (½ g) salt Dash of ground cayenne, or to taste Directions To prepare, combine powdered herbs and salt with coconut oil in a sanitized glass canning jar and let infuse for 4 weeks, shaking occasionally. Stir as needed if the coconut oil solidifies. At this point, no need to strain the herbs, the oil is ready to use! *Since these herbs may interfere with blood glucose regulation, people with diabetes should only use this formula under the guidance of a qualified healthcare practitioner. Purchase a copy of The Herbal Kitchen on Amazon. In affiliation and collaboration with Herbal Academy Gabriela Anna Holistic Health Coach 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.

Surely you have heard about the importance of the microbiota in intestinal health. But do you know how fermented foods and probiotics can help the body? The microbiota or intestinal flora, made up of a set of living microorganisms or bacteria, influences not only digestion but also our state of mind. Some practices such as physical activity can improve our intestinal health. However, at Epixlife today we want to mention the consumption of fermented foods and the enormous benefits it has for the proper functioning of the body. What are fermented foods and how can we consume them? Fermented foods are obtained through the action of microorganisms such as bacteria, yeasts, mycelial fungi and their enzymes , in a process called fermentation. Microorganisms can be indigenously present in the food, added as a starter culture , present on ingredients or utensils, or in the environment. Fermented foods have been produced for a long time , based on knowledge passed down from generation to generation and without understanding the potential role of microorganisms involved in the process . Today it is known that fermentation is an anaerobic process (without the need for oxygen) or partially anaerobic, where carbohydrates or related compounds are oxidized to produce energy. This process provides favorable conditions for the growth of certain microorganisms in food, producing changes in the flavor, aroma and texture of the product. The different fermentations (lactic-acid, yeast, filamentous and alkaline fungi) will provide us with a wide variety of foods, some of which are: yogurt ; kefir , which is a dairy product similar to liquid yogurt; the lassi , is a traditional drink from India, the cheese, the garri , is a typical food from Nigeria; the nham , is sour pork and is consumed in Thailand; the injera , is a very thin flat bread; kimchi is a fermented preparation whose main ingredient is Chinese cabbage, it is typical of Korea ; soy sauce; miso , is a condiment consisting of a flavoring paste; hetempeh , is a product derived from soybeans; sufu , is a traditional Chinese food that resembles cheese, and natto , which is a traditional Japanese food made from fermented soybeans. It has been estimated that thousands of different fermented foods and beverages are produced globally, using a wide range of different raw materials, microorganisms, and manufacturing techniques. Benefits of consuming fermented foods Fermented foods are the largest source of probiotics , so they promote good gut health. They help our intestinal balance due to the large amount of prebiotics and probiotics they contain. It must be remembered that an imbalance in the intestinal flora can trigger problems with allergies, food intolerances, candidiasis, diarrhea, constipation and intestinal inflammation. But the consumption of fermented foods provides us with other great benefits: Facilitates digestion. The fermented food is transformed into a pre-digested food, due to the action that microorganisms exert on the food during fermentation, thus facilitating the digestive processes. Improves the absorption of nutrients. Fermented foods increase the enzymes necessary for the digestion and absorption of food. Modulates the central nervous system. The intake of fermented foods and probiotics and the subsequent improvement of the intestinal flora can have a modulating effect on the brain and the central nervous system, therefore, they can influence human well-being. Increases the levels of certain vitamins depending on the type of food. Folate, riboflavin, and biotin are increased in certain fermented milk products. In addition, it enriches vegetables with nutrients, especially vitamin C and B vitamins. Vitamin K becomes more bioavailable. Helps break down and remove heavy metals and other toxins from the body. Improves the absorption of minerals by the body. Fermentation reduces and even eliminates certain substances in certain foods such as phytates and oxalates, which interfere with the absorption of minerals. Strengthens the immune system due to the probiotic richness they contain, since 80% of our immune power resides in the intestine. Regulates the pH of the stomach, since they normalize the secretion of hydrochloric acid in the stomach, avoiding ulcers and reflux. In addition, they alkalize, cleanse the liver and help fight infections. Thanks to these benefits, interest in consuming fermented foods has increased in Western countries . Its enormous healthy component has meant that this type of food is included in any nutritional plan to maintain a healthy lifestyle. At Epixlife we ​​provide the necessary technology to create nutritional plans adapted to the needs of your patients. In these reports, you will be able to find the foods that are most appropriate for the body based on the bioinformation of your patients. Request your epigenetic test here 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! HOLISTIC HEALTH CONSULTATION for people around de World. Request a free discovery consultation here Gabriela Ana Holistic Health Coach +34 604 398 948

Wondering how antioxidants, free radicals and cellular health relate to healthy aging? Read on to understand how food and supplements play a role. Antioxidants are compounds that counter the effects of free radicals in the body. Antioxidants can eliminate or neutralize free radicals and work to maintain the health of cells, which is of importance when it comes to healthy aging. These compounds may play a role in prevention of diseases that result from the damage free radicals may cause. You may have heard something about antioxidants as compounds found in superfoods; this article will give you lots more information about what foods have them and how they work in the body to promote healthy aging. Free radicals are atoms with unpaired electrons, antioxidants have an abundance of these and they prevent free radicals from damaging our cells by giving away their electrons. What are free radicals? Free radicals are formed with exposure to radiation, pollution in the environment, certain drugs, pesticides and other external sources. In addition, free radicals may also be internally generated and formed in response to normal processes that happen in the body, as well as exercise.[1] They are continuously produced with the normal use of oxygen in the body.[2] There are benefits free radicals provide in the body. One of these benefits relates to the body’s defense system, as free radicals are involved in destroying pathogens to ward off disease.[3] Another beneficial function of free radicals is their role in cell functioning throughout the lifespan.[4] However, free radicals may be bad for you in excess. If they build up in the body, they may damage cells and cause cell death. The buildup of free radicals may promote development of several chronic conditions, such as: Diabetes Atherosclerosis Stroke Cancer Alzheimer’s disease[5] Antioxidants provide defense against disease that may be caused by free radicals and work to protect cells. They work in various ways, such as by reducing the energy of free radicals and suppressing their formation.[9] How do free radicals damage cells Free radicals can cause damage to different parts of cells, such as cell membranes, proteins and DNA.[10] They may also cause damage to mitochondria, the part of the cell responsible for generating energy. The damage free radicals cause is termed “oxidative stress.” There are different types of free radicals. Those that contain oxygen are termed “reactive oxygen species” (ROS).[11] Others containing nitrogen are termed “reactive nitrogen species” (RNS).[12] In terms of how to fight free radical damage, antioxidants play an important role. Antioxidants may work to neutralize free radicals in the body and prevent cell damage. How do you reverse free radical damage? Antioxidants are substances in food found in many different forms, such as vitamins and minerals, as well as polyphenols.[13] Examples of antioxidants are vitamins A, C, and E, the minerals selenium and manganese, as well as compounds such as flavonoids and phytoestrogens. There are also synthetic antioxidants, such as butylated hydroxyanisole (BHA) and butylated hydroxytoluene (BHT).[14] In the body, antioxidants also protect cells from chemicals that may harm them, such as free radicals. Due to this, antioxidants may play a role in disease prevention. More specifically, antioxidants may work to stabilize free radicals by donating an electron to ROS, essentially “switching them off.”[15] They may also work to destroy free radicals.[16] Consuming enough antioxidants in foods may play an important role in preventing free radical damage.[17] Best foods to eliminate free radicals Antioxidants are found in a wide variety of plant-source foods in all parts of plants, including leaves, roots, flours, and barks.[18] A study performed in 2010 focused on determining the antioxidant content of foods and supplements used worldwide found that spices and herbs were among the most antioxidant-rich foods, and berries, fruits, nuts, chocolate, vegetables also have high content.[19] With regards to spices and herbs, there is wide variation in terms of antioxidant content. (1.) Cloves have been found to be particularly rich in antioxidants, along with: 2. Peppermint 3. Allspice 4. Cinnamon 5. Oregano 6. Thyme 7. Sage 8. Rosemary 9. Saffron 10. Estragon[20] Spices and herbs have been identified as among the most antioxidant-rich products when compared to other items. Both fruits and vegetables are groups that are rich sources of antioxidants, and some are particularly high in these compounds. Examples of fruits that are high in antioxidants, in particular a type of antioxidants called anthocyanins, include: Blueberries Blackberries Raspberries Strawberries Examples of commonly eaten vegetables rich in antioxidants include onion and spinach. Nuts and seeds also contain a number of different types of antioxidants working to prevent free radical damage. Antioxidant content varies widely according to the food in question. Examples of antioxidant-containing nuts and seeds are flaxseed, walnuts, pecans and almonds. Flours from different types of grains are another example of foods that contain antioxidants. Whole grain flours made from wheat or rye have different types. Buckwheat, millet and barley flours have been found to be particularly rich in antioxidants.[21] Foods such as chocolate, from milk chocolate to dark chocolate and baking cocoa, also contain antioxidants. Antioxidant content increases with increasing content of cocoa in the chocolate product. White chocolate is relatively poor in antioxidants compared to dark chocolate.[22] What vitamins help fight free radicals? Several vitamins function as antioxidants and help fight free radicals. Vitamins A, C, and E are examples of antioxidants that are found in food and may also be taken in supplement form. Vitamin A results from the breakdown of β-carotene, which is found in many plant-source foods such as brightly-colored fruits and vegetables. Examples of foods containing β-carotene are black-eyed peas, spinach, bok choy, kale, carrots and sweet potato. Carotenoids, which also include lycopene, lutein, and zeaxanthin, may serve as antioxidants by terminating free radical attacks by binding to them.[23] Vitamin C, or ascorbic acid, is found in large amounts in many plant-source foods. It is considered a powerful and non-toxic antioxidant found naturally in foods.[24] Ascorbic acid is able to stop the activity of free radicals by transferring a single electron.[25] Vitamin E is the name used to refer to tocopherols, which are a class of compounds. These are found in lots of different foods, including green leafy vegetables and fatty foods such as vegetable oils, seeds, nuts, and egg yolk. The tocopherols have antioxidant properties that help protect cells from damage of free radicals.[26] Can you repair your cells? Cellular health is key to healthy aging. One theory states that human aging is the result of aging cells, in which more and more cells are irreversibly damaged.[27] This dysfunction of the cells is associated with development of numerous chronic diseases. There are several possible reasons for the accumulation of damaged cells with age. One possible reason is that the immune system declines with age. It is also possible that the damaged cells may promote the creation of others, or that the immune system cannot recognize such cells and thus cannot remove them.[28] Considering the health of mitochondria, the powerhouse of the cell, is key when it comes to healthy aging. Mitochondria are not only involved in energy production, but also in creating building blocks for genetic material, cellular communication, and cell growth and death, among other functions. Steps you can take to keep mitochondria in shape include eating a healthy diet rich in vitamins and minerals and getting regular exercise. Urolithin A, which is a compound made in the gut from polyphenols that are found in foods such as pomegranates, berries, and nuts, also plays an important role in cellular health. Urolithin A helps to remove damaged mitochondria to make way for newer, healthier ones. As only 40% of people are able to make enough of this, taking it in supplement form is a way to ensure you get enough. This compound is now available in a form that allows you to consume a level that makes a difference in terms of healthy aging, the supplement Mitopure™ Urolithin A. Mitopure is a highly pure form of Urolithin A that supports cells’ ability to renew mitochondria during the aging process. This delivers much purer and stronger levels than diet alone. Research has shown that this may work to slow and even reverse the deterioration of the mitochondria with age.[29] Verdict / Summary Cellular health is a key consideration when it comes to healthy aging. Free radicals, which are both formed as part of the body’s processes and introduced from external sources, may cause damage to cells. Antioxidants play an important role when it comes to countering the effect of free radicals and protecting cells from damage. These compounds are found widely in plant-source foods, and several vitamins function as antioxidants. Eating a healthy diet is one of the key ways to promote healthy aging. When considering cellular health and particularly the health of the mitochondria, the powerhouse of the cell, Urolithin A is a compound of interest. Urolithin A plays a role when it comes to slowing and even reversing deterioration of the mitochondria, with implications for healthy aging. 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. 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! HOLISTIC HEALTH CONSULTATION for people around de World. Request a free discovery consultation here References ↑Lobo V, Patil A, Phatak A, Chandra N. Free radicals, antioxidants and functional foods: Impact on human health. Pharmacognosy reviews. 2010 Jul;4(8):118. ↑Sharma GN, Gupta G, Sharma P. A comprehensive review of free radicals, antioxidants, and their relationship with human ailments. Critical Reviews™ in Eukaryotic Gene Expression. 2018;28(2). ↑Pham-Huy LA, He H, Pham-Huy C. Free radicals, antioxidants in disease and health. International journal of biomedical science: IJBS. 2008 Jun;4(2):89. ↑Shields HJ, Traa A, Van Raamsdonk JM. Beneficial and detrimental effects of reactive oxygen species on lifespan: A comprehensive review of comparative and experimental studies. Frontiers in Cell and Developmental Biology. 2021 Feb 11;9:181. ↑Vatansever F, de Melo WC, Avci P, Vecchio D, Sadasivam M, Gupta A, Chandran R, Karimi M, Parizotto NA, Yin R, Tegos GP. Antimicrobial strategies centered around reactive oxygen species–bactericidal antibiotics, photodynamic therapy, and beyond. FEMS microbiology reviews. 2013 Nov 1;37(6):955-89. ↑Vatansever F, de Melo WC, Avci P, Vecchio D, Sadasivam M, Gupta A, Chandran R, Karimi M, Parizotto NA, Yin R, Tegos GP. Antimicrobial strategies centered around reactive oxygen species–bactericidal antibiotics, photodynamic therapy, and beyond. FEMS microbiology reviews. 2013 Nov 1;37(6):955-89. ↑Vatansever F, de Melo WC, Avci P, Vecchio D, Sadasivam M, Gupta A, Chandran R, Karimi M, Parizotto NA, Yin R, Tegos GP. Antimicrobial strategies centered around reactive oxygen species–bactericidal antibiotics, photodynamic therapy, and beyond. FEMS microbiology reviews. 2013 Nov 1;37(6):955-89. ↑Vatansever F, de Melo WC, Avci P, Vecchio D, Sadasivam M, Gupta A, Chandran R, Karimi M, Parizotto NA, Yin R, Tegos GP. Antimicrobial strategies centered around reactive oxygen species–bactericidal antibiotics, photodynamic therapy, and beyond. FEMS microbiology reviews. 2013 Nov 1;37(6):955-89. ↑Sharma GN, Gupta G, Sharma P. A comprehensive review of free radicals, antioxidants, and their relationship with human ailments. Critical Reviews™ in Eukaryotic Gene Expression. 2018;28(2). ↑Sharma GN, Gupta G, Sharma P. A comprehensive review of free radicals, antioxidants, and their relationship with human ailments. Critical Reviews™ in Eukaryotic Gene Expression. 2018;28(2). ↑Weiss SJ, King GW, LoBuglio AF. Evidence for hydroxyl radical generation by human Monocytes. The Journal of Clinical Investigation. 1977 Aug 1;60(2):370-3. ↑Thomas SR, Mohr D, Stocker R. Nitric oxide inhibits indoleamine 2, 3-dioxygenase activity in interferon-gamma primed mononuclear phagocytes. Journal of Biological Chemistry. 1994 May 20;269(20):14457-64. ↑National Center for Complementary and Integrative Health (NCCIH). Antioxidants: In Depth. https://nccih.nih.gov/health/antioxidants/introduction.htm Accessed 5/17/22. ↑Gulcin İ. Antioxidants and antioxidant methods: An updated overview. Archives of toxicology. 2020 Mar;94(3):651-715. ↑Zeb A. Concept, mechanism, and applications of phenolic antioxidants in foods. Journal of Food Biochemistry. 2020 Sep;44(9):e13394. ↑Pham-Huy LA, He H, Pham-Huy C. Free radicals, antioxidants in disease and health. International journal of biomedical science: IJBS. 2008 Jun;4(2):89. ↑Gulcin İ. Antioxidants and antioxidant methods: An updated overview. Archives of toxicology. 2020 Mar;94(3):651-715. ↑Gulcin İ. Antioxidants and antioxidant methods: An updated overview. Archives of toxicology. 2020 Mar;94(3):651-715. ↑Carlsen MH, Halvorsen BL, Holte K, Bøhn SK, Dragland S, Sampson L, Willey C, Senoo H, Umezono Y, Sanada C, Barikmo I. The total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide. Nutrition journal. 2010 Dec;9(1):1-1. ↑Carlsen MH, Halvorsen BL, Holte K, Bøhn SK, Dragland S, Sampson L, Willey C, Senoo H, Umezono Y, Sanada C, Barikmo I. The total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide. Nutrition journal. 2010 Dec;9(1):1-1. ↑Carlsen MH, Halvorsen BL, Holte K, Bøhn SK, Dragland S, Sampson L, Willey C, Senoo H, Umezono Y, Sanada C, Barikmo I. The total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide. Nutrition journal. 2010 Dec;9(1):1-1. ↑Carlsen MH, Halvorsen BL, Holte K, Bøhn SK, Dragland S, Sampson L, Willey C, Senoo H, Umezono Y, Sanada C, Barikmo I. The total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide. Nutrition journal. 2010 Dec;9(1):1-1. ↑Paiva SA, Russell RM. β-carotene and other carotenoids as antioxidants. Journal of the American college of nutrition. 1999 Oct 1;18(5):426-33. ↑Weber P, Bendich A, Schalch W. Vitamin C and human health--a review of recent data relevant to human requirements. International journal for vitamin and nutrition research. Internationale Zeitschrift fur Vitamin-und Ernahrungsforschung. Journal international de vitaminologie et de nutrition. 1996 Jan 1;66(1):19-30. ↑Gulcin İ. Antioxidants and antioxidant methods: An updated overview. Archives of toxicology. 2020 Mar;94(3):651-715. ↑Gulcin İ. Antioxidants and antioxidant methods: An updated overview. Archives of toxicology. 2020 Mar;94(3):651-715. ↑Kamal NS, Safuan S, Shamsuddin S, Foroozandeh P. Aging of the cells: Insight into cellular senescence and detection Methods. European journal of cell biology. 2020 Aug 1;99(6):151108. ↑Kowald A, Passos JF, Kirkwood TB. On the evolution of cellular senescence. Aging cell. 2020 Dec;19(12):e13270. ↑Liu S, D’Amico D, Shankland E, Bhayana S, Garcia JM, Aebischer P, Rinsch C, Singh A, Marcinek DJ. Effect of Urolithin A Supplementation on Muscle Endurance and Mitochondrial Health in Older Adults: A Randomized Clinical Trial. JAMA Network Open. 2022 Jan 4;5(1):e2144279-.

Most herb lovers have their shortlist of herbal essentials. These are the single herbs or formulas that you are sure to keep in stock, the ones that you always throw in the travel suitcase or day bag. If you were stranded on a desert island, which three herbs would you want to have with you? After reading this post, the answer just might be triphala. Triphala, meaning “three fruits,” is actually a combination of three herbs: haritaki (Terminalia chebula) fruit, bibhitaki (Terminalia belerica) fruit, and amalaki (Emblica officinalis) fruit. It is a time-tested classical ayurvedic formula with many usages. Three Fruits The three fruits which triphala is composed of aren’t the kind of fruits you would want to mix into your yogurt or serve with whipped cream. What these fruits lack in taste appeal they make up for in health benefits—these fruits are as beneficial as they are bitter and astringent! What are these three fruits and what can we learn about their energetics and usages? By better understanding each component of triphala we see how these three remarkable fruits fit together to compose this renowned ayurvedic blend. Haritaki (Terminalia chebula) Fruit A special feature of triphala is that each fruit has a targeted effect on one of the three doshas. Though haritaki pacifies all three doshas, it is particularly helpful in reducing excess vata dosha. In fact, one can formulate a special vata-pacifying triphala blend that has a higher proportion of haritaki to amalaki and bibhitaki. (Triphala is typically composed of equal parts haritaki, amalaki, and bibhitaki.) Haritaki is a large fruit-bearing tree that is native to India and Sri Lanka (Pole, 2013). Though it tastes highly astringent, haritaki actually possesses all six tastes except salty. Its hot energy and nourishing quality are part of what makes it particularly balancing for vata dosha (Dass, 2013). This is because vata dosha is cool, light, and dry by nature, so warming, nourishing foods and herbs balance vata. Haritaki acts upon all bodily tissues and is particularly helpful as a mild laxative, carminative, and anthelmintic (Dass, 2013). Haritaki is an unusual rejuvenative in that it is purifying and astringent, removes ama (undigested food matter), and yet at the same time is powerfully restorative and promotes longevity. Since vata dosha is dry in nature, one would not typically reach for an astringent herb to balance vata dosha. However, haritaki’s astringency has a toning effect on the tissues, especially the colon, which is the seat of vata dosha (Dass, 2013). To further understand haritaki’s energetics and usages we can refer to a classical ayurvedic text, Vagbhata’s Astanga Hrdayam. Here, the word lavana refers to the salty taste. “Haritaki is astringent, sweet at the end of digestion, dry (causes dryness), devoid of lavana (possesses the remaining five tastes), easily digestible, kindles hunger, helps digestion, improves intelligence, best to maintain youth, hot in potency, laxative, bestows long life…” (Murthy, 1999, p. 105). It is apparent from this passage that the ancient rishis held haritaki in high regard. Later in this post, I will explain the dosage for triphala. However, as a stand-alone herb, haritaki can be taken in doses of 3-9 grams per day (Dass, 2013). It is usually most effective as a capsule, powder, or infused into ghee. Amalaki (Emblica officinalis) Fruit If haritaki has a special affinity for vata dosha, amalaki is one of the best rejuvenatives for pitta dosha. Similar to haritaki, amalaki possesses all the tastes except for salty, though on a personal note it strikes me as quite sour and astringent. Amalaki is cooling (making it perfect for pitta) and has a nourishing effect (Dass, 2013). Amalaki fruit grows on a tree that is prevalent throughout India. It is similar to gooseberry and the Varanasi variety is considered the most desirable (Pole, 2013). To underscore amalaki’s nourishing qualities, we can turn to its name, “Amalaki or dhatri, the nurse, as it is like a nurse or mother in its healing properties” (Frawley & Lad, 2001, p. 157). A principal ingredient in the famous rejuvenating herbal jam chyawanprash, amalaki is a nutritive tonic, mild laxative, stomachic, and astringent (Frawley & Lad, 2001). It is also an incredibly rich source of vitamin C—one of the richest plant sources—that supports all bodily tissues, and even promotes ojas (vital life energy) (Dass, 2013; Pole, 2013). Though it supports all bodily tissues and nourishes ojas, amalaki has a special affinity for the blood and circulatory system. It is considered a “blood-builder” and is rich in antioxidants; amalaki protects the heart, calms palpitations, and by pacifying excess pitta dosha, promotes a clear, tranquil mind (Pole, 2013). The suggested dosage is anywhere from 250 mg-30 grams per day (Dass, 2013; Pole, 2013). It can be taken as a capsule, tincture, powder, or enjoyed in the above-mentioned herbal jam chyawanprash. Bibhitaki (Terminalia belerica) Fruit Upon examining the three fruits that combine to make triphala, one appreciates the elegance of this simple formula. Haritaki has a special affinity for vata dosha, amalaki acts specifically on pitta dosha, and bibhitaki is particularly good for kapha dosha. Bibhitaki is a small brownish fruit that grows on a large tree of the myrobalan variety; it is prevalent throughout India and Sri Lanka (Dass, 2013; Pole, 2013). Bibhitaki has an astringent taste, a hot energy, and a nourishing post-digestive effect (Dass, 2013). Considered a rasayana (deeply nourishing herb), it helps clear congestion and accumulation, particularly the type that pertains to excess or obstructed water (Dass, 2013). This is why it is such a valuable herb for balancing excess kapha, as kapha dosha is composed of earth and water. This astringent little fruit is indicated for digestive issues such as constipation and parasites, and in addition may be used for cough, cold, headache, sore throats, and kidney and gallbladder stones (Dass, 2013). According to esteemed ayurvedic practitioners Dr. Lad and Dr. Frawley, “Bibhitaki is effective for all manner of stones and kapha accumulation in the digestive, urinary, and respiratory tract; it liquifies and expels them…” (2001, p. 164). The suggested dosage for bibhitaki is 250 mg-6 grams per day. It may be taken as a powder, capsule, or infused in ghee (Dass, 2013). Putting It All Together: Triphala Triphala Usages Haritaki, amalaki, and bibhitaki are each remarkable herbs in their own right. When you combine all three in equal amounts you get triphala, a time-honored digestive support for all types. Triphala has many usages, however, it is probably most widely known for its ability to regulate the bowels. For this purpose, it can be taken as a powder, capsule, or infused in ghee. One may turn to triphala when there are signs of sluggishness, bloating, constipation, and general indigestion (Pole, 2013). Triphala is quite outstanding in that it pacifies (is suitable for) all three doshas: vata, pitta, and kapha. It is a mild, effective laxative and at the same time tonifies and regulates the colon (Dass, 2013). The astringent nature of triphala is partially responsible for its ability to tone the tissues of the colon. I have seen this blend work especially well for vata types who experience chronic or occasional constipation. Triphala is gentle enough that it can be taken regularly over long periods of time and is also a great asset to those who experience constipation when traveling. That said, it is always wise to understand and address the underlying causes of constipation. However, when diet and lifestyle modifications are not enough, triphala can serve as an invaluable herbal support for many people. For the purpose of stimulating a normal bowel movement, it is best to take triphala in the evening, about an hour or so before bedtime. In addition to regulating bowel movements and assisting digestion, triphala is commonly used for irritated or inflamed eyes. To use in this way, one would make a (well-strained) eyewash out of triphala infusion (Pole, 2013). However, before embarking on this practice, it is a good idea to seek the guidance of an experienced ayurvedic practitioner. The infusion can also be used as a mouthwash for inflamed gums. Additionally, another indication for triphala is skin irritation, such as acne or rashes (Pole, 2013). It is useful in this way for its overall purifying qualities, helping to regulate elimination and reduce the accumulation of ama (metabolic waste/undigested food matter) which can affect skin health. How To Take Triphala Triphala does not have the most pleasing taste. For this reason, I generally suggest taking it as a capsule rather than a powder infusion. However, some people are fine gulping it down as an infusion and find added effectiveness with this method. For some, especially those who tend toward dryness, plain triphala can be too drying to be effective as a mild laxative and bowel regulator. In this case, one may want to try taking triphala infused in ghee. You can make triphala ghee at home, or for ease, purchase it from an ayurvedic product supplier. Alternately, small amounts of demulcent herbs such as licorice (Glycyrrhiza glabra) root, marshmallow (Althaea officinalis) root, or shatavari (Asparagus racemosus) root may be added to a triphala blend in order to lessen the drying aspect. PUEDES COMPRARLO AQUÍ UTILIZA EL CODIGO DE DESCUENTO INFINITA Dosage Powder infusion or capsule: 1.5-3 grams, 1-2 times daily (Dass, 2013). Triphala ghee: 1-2 teaspoons, 1-2 times daily in hot water or warm milk (Frawley, 2000). Caution: Since triphala stimulates the apana vayu (the downward and outward energy), use caution with pregnancy. When it comes to dosage for triphala, there is a wide range. As a carminative or for gentle cleansing and skin support, one can keep to a smaller dose. To address constipation, a dosage of 3-6 grams daily is not unusual. That said, it is always a good idea to start with a low dose to see how your body responds and then gradually increase the dosage if needed. Also, if you are working with a powder infusion and aren’t sure of the quantity by grams, start with ½ – 1 teaspoon of the powder infused in 1 cup of hot water once daily (Lad, 1998). In Closing, Triphala, a time-honored ayurvedic classical formula, is a wonderful ally for vata, pitta, and kapha types alike. Consider adding triphala to your travel bag or herbal toolkit if you experience digestive disturbances such as bloating, indigestion, or constipation. Also, triphala can serve as a gentle purifying herbal formula for those who experience skin inflammation and acne. Though not sweet to the tongue, the benefits of triphala can be sweet to enjoy! Discover more products here In collaboration and affiliation with Herbal Academy Gabriela Anna Holistic Health Coach 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. REFERENCES Dass, V. (2013). Ayurvedic herbology East & West. Lotus Press. Frawley, D. (2000). Ayurvedic healing: A comprehensive guide. Lotus Press. Frawley, D., & Lad, V. (2001). The yoga of herbs (2nd edition). Lotus Herbs. Lad, V. (1998). The complete book of ayurvedic home remedies. Harmony books. Murthy, K.R. (1999). Vagbhata’s Astanga Hrdyam. (Original work published 7th century AD). Krishnadas Academy. Pole, S. (2013). Ayurvedic medicine: The principles of traditional practice. Singing Dragon.

Finding skincare products that deliver results without irritation can be tricky. Read on to learn how to make safe choices for sensitive skin. What to know Sensitive skin is common, and some skincare products can worsen symptoms Not all products undergo the same level of clinical testing for safety and irritant-free claims Many anti-aging products contain harsh ingredients to achieve their effects Determining a product’s safety is easier than you may think Timeline Skin Health puts safety and science first for all skin types Most of Us Have Sensitive Skin These days, you hear a great deal about sensitive skin. It’s not surprising, given that as many as 70% of women and 60% of men worldwide report having it. Sensitive skin is a broad term and can mean different things to different people. Some experience sensitive skin as redness, some as stinging, and others as general dryness, itchiness, flaking, or any combination of these symptoms. If that’s not enough to contend with, certain skincare products can worsen these unpleasant symptoms.[1] Unfortunately, most skincare products aren’t required to undergo rigorous clinical testing for safety and sensitivity. While many beauty and health brands conduct premarket “irritant-free” testing, the quality of their clinical testing methods can vary substantially.[2] In addition, many common anti-aging products contain harsh ingredients to achieve their effects. Though these ingredients may deliver benefits such as exfoliating the skin, promoting collagen stimulation, and reducing wrinkles, they can come at the cost of additional irritation and susceptibility to damage from external factors such as UV rays.[3] Consumers should always approach their skincare from a buyer-beware standpoint. To optimize skin health, they need products that maintain a delicate balance of effectiveness and safety to avoid worsening skin conditions while gaining other benefits. Determining Skincare Safety The good news is that consumers can quickly learn about a skincare product’s safety by taking these measures. 1. Check the Research The amount of voluntary clinical testing a company conducts on its products reflects its commitment to safety. However, some companies claim they’ve conducted extensive clinical testing when closer inspection often reveals that they haven’t or have only conducted minimal testing. Fortunately, you can quickly determine how extensive and substantive a company’s research is relatively easily. Here’s a helpful clinical-study checklist: Are the studies listed on clinicaltrials.gov? How many studies have been conducted? Are the studies published in peer-reviewed, respected medical journals? Are the studies conducted on humans or animals? Do they include men and women of diverse ages, ethnicities, and skin types? Are the studies double-blinded with a placebo comparison (i.e., participants don’t know whether they’re receiving the product or a placebo)? Are the studies ongoing? 2. Look for HRIPT Results The Human Repeat Insult Patch Test (HRIPT) is recognized in the cosmetic industry and accepted by regulatory institutions worldwide as the standard test to evaluate “hypoallergenic,” “nonirritating,” and “suitable for sensitive skin” claims and determine the potential for irritation, sensitization, and allergic contact.[4] If a product has been tested using an HRIPT, you can feel confident it will not aggravate your sensitive skin. 3. Read the Label A product’s safety often reflects its ingredients, so be sure to check the ingredients on its label – especially if you’re prone to skin allergies. According to researchers at the University of Washington, synthetic fragrance ingredients can trigger irritation (e.g., skin rashes, headaches, coughing, wheezing) in more than 20% of the population.[5] Erring on the side of fragrance-free and dye-free ingredients is always safer. Of course, ingredient labels can be difficult to decipher—it’s sometimes as if they’re in a foreign language! Conveniently, several apps can help you identify the overall safety of a product’s ingredients. One example is the Yuka app. Created in 2017, the Yuka app for consumers leverages the latest scientific research to analyze every ingredient in a product and assign it a risk level for its potential adverse health effects, ranging from carcinogenic to allergenic and simple irritant.[6] How Does Timeline Stack Up? With those criteria in mind, you may be wondering how Timeline Skin Health stacks up on these metrics. Let’s take a look: 1. Timeline Skin Health Research Timeline has conducted rigorous research on its skin health products. Listed on clinicaltrials.gov Studied in 11 clinical trials Published in peer-reviewed, respected medical journals Researched in studies that are: On humans, including men and women of diverse ages, ethnicities, and skin types. Double-blind and include a placebo comparison. Ongoing. Formulated with Urolithin A, which has been researched in 300 published studies 2. Timeline Skin Health HRIPT Results The safety of Timeline Skin Health was evaluated in an HRIPT single-blind study of 112 people over 6 weeks. No skin irritation or sensitization occurred. 3. Timeline Skin Health Ingredients and Labels The Timeline Skin Health Range received excellent scores from Yuka based on their ingredients. All products in the Timeline Skin Health Range are: While it may take a little added due diligence, determining a skincare product’s safety before you begin a new regimen will help prevent any adverse reactions. Timeline’s Commitment to Safety & Results At Timeline Skin Health, we’ve done the research for you. How much research, you may ask? Our products are built on 15 years of scientific research in collaboration with the Swiss Federal Institute of Technology Lausanne (EPFL). We’re equally committed to product safety and effectiveness. We conduct rigorous and ongoing clinical trials that include individuals of diverse ethnicities and skin types. Our Timeline Skin Health Range proves that skin products can be both gentle on the skin and powerfully effective from within. The Timeline Skin Health Range is formulated from safe ingredients that are 100% hypoallergenic and nonirritating. The name says it all—Skin Health. We’ve gone far beyond basic skincare to extend your skin’s health span for healthy, youthful-looking skin at any age. 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. 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! HOLISTIC HEALTH CONSULTATION for people around de World. Request a free discovery consultation here References ↑Farage MA. The prevalence of sensitive skin. Front Med (Lausanne). 2019;6:98. ↑Farage MA. The prevalence of sensitive skin. Front Med (Lausanne). 2019;6:98. Mayo Clinic staff. Wrinkle creams: your guide to younger looking skin. Mayo Clinic. Accessed March 1, 2023. https://www.mayoclinic.org/diseases-conditions/wrinkles/in-depth/wrinkle-creams/art-20047463 (https://www.mayoclinic.org/diseases-conditions/wrinkles/in-depth/wrinkle-creams/art-20047463) ↑Sole-Smith V. 7 skin care ingredients that can trigger allergic reactions. Everyday Health. Accessed March 1. 2023. https://www.everydayhealth.com/pictures/skin-care-ingredients-allergic-reactions (https://www.everydayhealth.com/pictures/skin-care-ingredients-allergic-reactions/) ↑HRIPT test: allergy patch, hypoallergenic claim. Evalulab. Accessed March 1, 2023. https://www.evalulab.com/en/safety-studies/hript-test (https://www.evalulab.com/en/safety-studies/hript-test/) ↑Mayo Clinic staff. Wrinkle creams: your guide to younger looking skin. Mayo Clinic. Accessed March 1, 2023. https://www.mayoclinic.org/diseases-conditions/wrinkles/in-depth/wrinkle-creams/art-20047463 (https://www.mayoclinic.org/diseases-conditions/wrinkles/in-depth/wrinkle-creams/art-20047463) ↑Ophélia. How are cosmetic products evaluated? Yuka. Accessed March 1, 2023. https://help.yuka.io/l/en/article/2t20ixn5y5-evualuation-cosmetic-products (https://help.yuka.io/l/en/article/2t20ixn5y5-evualuation-cosmetic-products%20)

Many herbalists find deep meaning in connecting with nature and embracing the seasons. Special holidays and natural occurrences mark time and allow us to acknowledge and appreciate the gifts nature provides.The summer solstice is one such event, and herbal lore and traditional wisdom have left us with a multitude of ways to celebrate this annual astronomical event, from lighting a sacred candle to crafting seasonal recipes, like floral cookies (recipe below). What is the Summer Solstice? The summer solstice is the longest day and shortest night of the year. Often considered the beginning of summer, the summer solstice is a time of great energy and connection to light. In the Northern Hemisphere, the summer solstice is the day in which the earth tilts its north pole furthest toward the sun (about 23.5 degrees). As a result, we experience more hours of daylight than any other day of the year. Depending on one’s location in relationship to the equator, sunlight can last from 12 to 24 hours! Some cultures refer to this event as “midsummer” because it demarcates the middle of the growing season. The word “solstice” comes from the Latin word solstitium. Sol refers to the sun and stitium means still or stopped. This word artfully describes how the sun appears to pause in the sky (Old Farmer’s Almanac, 2020). A Brief History of the Summer Solstice Observed as a special day among many cultures, the summer solstice has been celebrated for thousands of years. That said, it does not always have the same meaning or focus across traditions. In ancient Greece, the summer solstice marked the new year, while the people of ancient China recognized it as a time to celebrate the feminine force, yin (History.com, 2017). For some ancient cultures, the summer solstice was a night of merriment and mischief-making. In Finland, it was believed that the louder one celebrated, the more luck one would have in the year to come (Fulton, n.d.). Many historic monuments around the world are connected to the summer solstice. Stonehenge, and other stone circles throughout Britain, the Amun-Ra temple in Egypt, and the Serpent Mound in Ohio, USA, were all designed to align with the exact light of the summer solstice (Forest, 2015). These are marvelous displays of architecture, careful planning, and great patience, providing examples of how important this event was to the people of that time. Much folklore and legend surrounds this astronomical event. Some cultures found it an important time to prepare for planting and harvesting, while others held it as a spiritual event. Many continue to honor and celebrate the occasion, embracing long-held traditions and introducing new ones. Feasts, festivals, and dancing are common ways to enjoy the summer solstice, as is the practice of retreating to the forest to connect with nature. Why Celebrate the Summer Solstice? As with other astronomical events, the summer solstice helps us mark time and embrace the seasons. Not only is this an excellent opportunity to pause and recognize the bounty of nature, this annual event also provides space to take stock of our health, hopes, and lifestyle in order to appreciate what we have and to make any necessary adjustments. The summer solstice is an ideal time to intentionally shift our attention to summer rhythms and herbal practices. This may include changing the foods we consume to lighter summer fare, establishing different exercise routines, adjusting our sleep patterns, and changing the herbal allies we employ. For example, Ayurveda generally recognizes summer to be dominated by pitta dosha, which is characterized by fire and water and has hot, sharp, and oily qualities. In order to keep pitta in balance it’s important to embrace cooling foods, herbs, and lifestyle practices. As you reflect on the changing seasons, ask yourself whether there are other areas in your life where you could seek and honor greater balance. Ways to Honor and Celebrate the Summer Solstice Some choose to honor the summer solstice with great exuberance and activity, while others seek a quiet, reflective occasion. There are many ways to observe this event; how you choose to do so is entirely up to you! Below you’ll find a number of suggestions that can be incorporated into most any solstice celebration. These ideas can be enjoyed as stand-alone activities, or combined and interwoven to create a meaningful event. Set Intentions and Make Goals Many find the summer solstice an opportune time to think forward and make plans for the coming months. How do you intend to use the gifts of the summer months? The warmer days and slower rhythms of summer provide a unique window of time to work on various aspects of our lives; whether it be cultivating an herbal plot, learning about foraging, or seeking to improve various aspects of ourselves, the summer season can be a growing season for all areas of life, not just our gardens. There are a variety of ways to set intentions and make goals; many families enjoy making a summer bucket list of fun activities, while others prefer a quiet time to reflect and journal. There’s no wrong way! Do what seems best to you. Express Gratitude Expressing gratitude is good for the soul! The summer solstice is an excellent opportunity to reflect on all you are thankful for. Take a moment to jot down a few points of gratitude in a journal, create a piece of art that conveys your appreciation, or introduce a time of thankfulness-sharing among your friends and family during your solstice gathering or meal. Have a Summer Solstice Spa Day Why not practice a little self-care while acknowledging this special time? A simple, at-home spa day allows you to connect with plants and their many skin-soothing benefits, while experiencing deep relaxation and refreshment. Make it a quiet, personal event or share with friends and family for a fun afternoon together. A spa day could include any combination of body scrubs, face masks, foot or bath soaks, nail treatments, hair masks, lip scrubs, or just about anything that sounds good to you! Take the spa outside and enjoy some extra sunshine or the late evening light. Sip some fresh sun tea while soaking your feet or donning a botanical face mask to get the full spa experience. A few DIY spa treatments to consider: Floral Body Polish Herb-Infused Pedicure Summer Garden Bath Tea 8 DIY Herbal Face Mask Recipes DIY Honey Face Wash Recipes Helichrysum Skin Serum Summer Aromatherapy Mood Sprays (not a spa treatment per say, but a great way to enhance this ritual!) Get Outside There’s no better way to enjoy the summer solstice than to get outside and feel the sun on your skin. Rise early and watch the sunrise or stay out late and watch it set (then enjoy the stars). There are endless ways to enjoy nature—take a hike, swim, walk, forage for summer herbs, dig in the garden, or nap in a hammock. Spending time outside on this particular day is a great way to acknowledge the change of season, welcome the light, and enjoy the rich, natural abundance that surrounds you. Besides this, spending time outside is great for stress reduction. And we can always use a little more of that! Make Art An afternoon or evening creating botanical art is a creative way to honor the summer solstice. Not only will you spend time working with herbal allies, but the tranquility of creating art also provides space for reflection. Making art can be a good time to think about goals and intentions or express gratitude. (You could even create botanical artwork that embodies or displays your intentions, goals, or thankfulness.) Creating art can be as simple as getting out the watercolors and painting, sketching flowers, or coloring botanical coloring pages.If you’d like to dive a little deeper, you might enjoy experimenting with plant dyes or making handmade floral paper. Ideas for botanical art projects: How to Make Framed Botanicals to Decorate Your Home DIY Hand Poured Herbal Candles DIY Herbal Wax Sachets How to Make a Fresh Rosemary Wreath 10 Herbal Crafts for Long Winter Days Enjoy a Bonfire Many ancient solstice celebrations included an element of fire. Some were intended to ward off evil spirits, while others were simply a source of joy and appreciation for the sun. A bonfire brings a warm, exciting element to a summer solstice gathering, but can also be a source of comfort and calm that encourages reflection and intention setting. If the weather is too warm, or a fire is not possible in your location, consider lighting a special candle to mark the occasion. Candles evoke a sense of warmth and symbolize the light that the summer solstice brings. Prepare a Summer-Themed Meal A celebratory meal is a lovely way to spend time with friends and family and mark this shift in the seasons. Throw a blanket on the grass and enjoy a picnic; or decorate a table for a more formal affair. Incorporate herbs and in-season fruits and vegetables for a unique and delicious feast. Some herbal options for your meal or celebratory gathering include: Arugula, Peach, Radish, and Corn Salad Asparagus Tart with Pear Cream Ricotta and Balsamic Date Glaze Elderflower Fritters Rainbow Fruit Salad with Herbs and Flowers Adaptogen Bliss Balls Sunbutter Cookies Wildflower Jelly Lemon Balm and Lavender Scones Strawberry-Basil Infusion Cucumber-Mint Limeade Herbal Mocktail Recipes Floral Cookies (recipe below Summer Solstice Floral Cookie Recipe This floral cookie recipe embraces the abundance and beauty of summer by incorporating herbs into the dough and adorning the top with edible flowers.Edible flower options include: Begonias (Begonia cucullata) Borage (Borago officinalis) Dianthus (Dianthus caryophyllus) Impatiens (Impatiens walleriana) Johnny jump-ups (Viola tricolor) Pansy (Viola x wittrockiana) Perennial phlox (Phlox paniculata) Scented geraniums (Pelargonium spp.) Violet (Viola spp.) Nasturtium (Tropaeolum majus) Edible flowers are not just for cookies; they make lovely cake decorations and add beauty when tossed into salads, too! Be sure the flowers you select are free of pesticides and have grown at least 50 feet from roadways. Ingredients 1/4 pound (1/2 cup) butter, cubed, room temperature 1/3 cup sugar 2 tbsp honey 1 1/2 cups all-purpose flour (can substitute a gluten-free baking blend) 1/8 tsp sea salt ½ tsp lemon zest ½ tsp fresh thyme or lavender (optional) ¼ cup walnuts, pecans, or pistachios, finely chopped 1 egg white Fresh edible flowers, see list above Directions Place cubed butter and sugar in a large bowl. Beat until light and fluffy. Add honey and beat until just combined (about 30 seconds). Mix flour and salt in a small bowl until blended then add to the butter/sugar/honey mixture. Beat briefly to combine ingredients, then stir to blend further. Scraping the sides as needed. Sprinkle nuts, lemon zest, and herbs over the mixture and stir to distribute evenly. Knead with clean hands until a soft, smooth, dough forms. Wrap dough in plastic wrap and place in the fridge to chill for 15 minutes. Once chilled, remove dough from the fridge and place on a sheet of parchment paper. Press out until ¼ inch thick. You can also top the dough with parchment and roll with a rolling pin. (The top layer of parchment paper prevents the dough from sticking to the rolling pin.) Cut out cookies with a cookie cutter or small glass jar, or cut into shapes with a knife. Cookies should be approximated 2 inches wide. Line a cooking sheet with parchment paper and place cut cookies on the lined baking sheet. Preheat the oven to 375 degrees Fahrenheit. Whisk egg white and set aside. Gently press sturdy flowers and herbs (such as lavender and thyme) into dough. If using more delicate flowers, brush the cookie lightly with egg white before pressing petals into the dough (this will help the flower adhere to the surface). Bake for 10-12 minutes on the center rack of the oven. Remove from the oven when edges begin to turn golden. Immediately transfer to a wire rack to cool. Enjoy these delicious floral cookies as part of your summer solstice celebration or any other day that calls for a special herbal treat! In Closing, The ritual of honoring and celebrating the summer solstice can be an enjoyable experience for all. An opportunity to renew commitments and establish new habits, this occasion also allows for the expression of gratitude and appreciation of nature’s summer gifts. Whether you honor summer solstice in quiet solitude or enthusiastic celebration, by acknowledging this auspicious time you are sure to mark the beginning of summer in a meaningful way. Original Post Herbal Academy This post have afilliation links 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! 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. REFERENCES Forest, D. (2015). The magic of the summer solstice. London, United Kingdom: Watkins Publishing. Fulton, C. (n.d.). The facts about midsummer in the Nordic countries. Retrieved from https://www.nordicvisitor.com/blog/celebrating-the-solstice-midsummer-in-the-nordics/ History.com Editors. (2017). Summer solstice. Retrieved from https://www.history.com/topics/natural-disasters-and-environment/history-of-summer-solstice Old Farmer’s Almanac. (2020). Summer solstice 2020: The first day of summer. Retrieved from https://www.almanac.com/content/first-day-summer-summer-solstice

Do you live in a warm climate and sport sandals daily or tread often in bare feet? Regardless of the climate you live in or the frequency with which you walk barefoot, your feet can easily become tired and worn. Don’t neglect the bottom of your soles, heels, or nails! Each can truly benefit from a monthly herbal-infused pedicure. Unfortunately, a trip to the spa for a pedicure isn’t always the best (or cheapest) option. In fact, the Environmental Protection Agency (EPA) reports that outbreaks of skin infections on the legs and feet of patrons following spa pedicures have caused concern about spa safety, as microorganisms in foot spas can enter through the skin (Environmental Protection Agency, n.d.). Due to these risks, I often turn to an all-natural, three-step herbal-infused pedicure at home to support beautiful, strong nails and soft soles. Herbs and Essential Oils Recommended for Nails What herbs and essential oils help support healthy and strong nails? The following herbs and essential oils are lovely to use in homemade recipes for nails. Each can be applied to nails by adding 1 to 2 drops of the essential oil to 1 teaspoon of fractionated coconut oil or used fresh from the herb in a foot soak or scrub. Eucalyptus (Eucalyptus globulus) Eucalyptus globulus comes from the large, aromatic eucalyptus trees of the Myrtaceae family. The tree’s leaves are steam distilled to produce the earthy, fresh oil that is popular in personal care products and spa treatments. It is one my favorites to use for the feet, as it lends an invigorating tingle. The clean scent of eucalyptus can also be effective against stinky foot odors. Lavender (Lavandula angustifolia) This beautiful and fragrant perennial is loved by bees and humans alike. Likely one of the most popular herbs (and my most favorite), lavender is highly versatile. From skin care products to relaxing routines, this herb can infuse many areas of your life with its benefits. Lavender has antiseptic and antibacterial properties that make it quite beneficial for skin and nails (Foster, 1993). Plus, it has an amazing soft floral scent that promotes relaxation acting as a mild sedative (Edwards, 2000). You can’t go wrong by including fresh or dried lavender in a herbal-infused pedicure routine! Rosemary (Rosmarinus officinalis) Rosemary is a rather good-sized herb, similar to a woody bush. Its natural antibacterial and antiseptic properties make it a great addition to homemade skincare recipes for the feet (McIntyre, 1996). I love to combine it with lemon, peppermint, or lavender for lovely fresh scent. Rosemary helps to stimulate blood flow in the skin, which is great for tired feet and legs (McIntyre, 1996)! 3 Steps for an Herbal-Infused Pedicure Step 1: Soak & Trim Start by pouring the contents of an herbal-infused pedicure soak (recipe below) into a large basin or fill the bathtub with a few inches of warm to hot water. Find a comfy seat and soak your feet in the herbal mixture for 10 to 15 minutes. I like to read a book or magazine while my feet are soaking. The warm water and herbs will help soften your feet and nails, making it easier to trim your nails. After soaking, pat your feet dry on a towel, then trim and file nails in a rounded shape that follows the shape of the nail bed. Herbal-Infused Pedicure Soak Ingredients 4 cups water 1 tablespoon fresh or dried lavender buds 3 sprigs of fresh rosemary 1 tablespoon fresh lemon peel zest 4 drops eucalyptus, Eucalyptus globulus essential oil 1 tablespoon sweet almond oil 1/4 cup Epsom salts Directions Heat water over the stove top until a soft simmer begins, then remove from heat and add herbs. Cover with a lid and let steep for 10-15 minutes. Strain herbal-infused water and set aside. Combine 4 drops of eucalyptus essential oil with sweet almond oil and mix into Epsom salts. Add this mixture to the herbal-infused water. Add to herbal-infused pedicure soak to a basin or bath and use immediately. Enjoy! Step 2: Scrub & Exfoliate After soaking your feet and trimming your nails, it’s time to exfoliate with Citrus Rosemary Foot Scrub. Scoop a small amount of foot scrub into your hand. Massage into your feet using small, circular motions, and be sure to include the cuticles! Next, wrap each foot in a warm, damp hand towel and allow to soak for 5 to 10 minutes to reap all the herbal benefits. Citrus Rosemary Foot Scrub Ingredients 1/4 cup pink Himalayan salt, coarse 1 cup sea salt, fine 2 tablespoons lemon juice 4 drops rosemary, Rosmarinus officinalis essential oil 2 tablespoons grapefruit juice 1/8 cup coconut oil, fractionated 1 sprig fresh rosemary 1 teaspoon lemon peel zest 2 tablespoons grapefruit peel zest Directions Combine 1/4 cup pink Himalayan salt and 1 cup sea salt in a medium-sized glass mixing bowl. While stirring, add in lemon juice and grapefruit juice. In a small bowl, combine fractionated coconut oil and rosemary essential oil. Then, add this to the salt mixture and stir until combined thoroughly. Chop or tear a fresh sprig of rosemary and add to the scrub along with lemon peel zest and grapefruit peel zest. Stir once more to combine and follow the steps above to use. Store excess foot scrub in an airtight container and use within a week or two. Remove the damp towels from your feet and wipe away the foot scrub. Rinse with water and pat dry. Cutting cuticles is not recommended, as it can put you at risk for infections and ingrown nails. Yuck! Instead, use an orangewood stick to gently push cuticles back from the face of the nail. Step 3: Replenish & Moisturize To nourish the nail and cuticles, apply a small amount of replenishing cuticle oil from the recipe below onto each cuticle. Rub the oil into the cuticles and nail beds. Use up to three times a week as needed for dry, cracking cuticles and nails. Replenishing Cuticle Oil Ingredients 1 tablespoon grapeseed oil 1 teaspoon vegetable glycerine 1 teaspoon jojoba oil 6 drops of lavender, Lavandula angustifolia essential oil 4 drops of lemon, Citrus x limon essential oil 2 drops of rosemary, Rosmarinus officinalis essential oil 1-ounce glass dropper bottle Directions Using a funnel, add 1 tablespoon grapeseed oil, 1 teaspoon vegetable glycerine, and 1 teaspoon jojoba oil to a glass dropper bottle. Remove the funnel and add the essential oils. Place the dropper on the bottle and give it a shake to combine. Apply using the instructions above. Following the cuticle oil treatment, buff each nail and apply a moisturizer to your feet such as my recipe for a green tea body butter or texas cedarwood lotion. Repeat these three steps for an herbal-infused pedicure monthly or whenever you make time for self-care. Whether you’re treading barefoot or just taking time to a little time for yourself I hope you find these methods for an herbal-infused pedicure useful. I know what a difference a little “me time” can make. And taking care of our feet at home sans the spa is so affordable you can enjoy a pedicure anytime! 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 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. REFERENCES: Edwards, G. (2000). Opening our wild hearts to the healing herbs. Woodstock, NY: Ash Tree Publishing. Environmental Protection Agency. (n.d.). Preventing pedicure foot spa infections. [Online Article]. Retrieved from https://www.epa.gov/safepestcontrol/preventing-pedicure-foot-spa-infections Foster, S. (1993). Herbal renaissance. Layton, UT: Peregrine Smith Books. McIntyre, A. (1996). Flower power. New York, NY: Henry Holt and Company, Inc.

Antioxidants are compounds found in many foods and are essential for a state of optimal balance and well-being. But why is it said that eating with colors is eating healthy? What are antioxidants and how do they work? Antioxidants are compounds that protect our cells from oxidative damage caused by free radicals. These free radicals occur naturally in our bodies as a result of metabolism, but they can also be generated by environmental factors such as solar radiation, pollution, and toxins in the environment. Some common antioxidants include vitamin C, vitamin E, beta-carotene, and selenium. These antioxidants are found in many foods and have in common that they tend to be colorful. Eating with colors is eating healthy Colorful fruits and vegetables are some of the best sources of antioxidants. Fruits: blueberries, raspberries and strawberries, contain anthocyanins, a type of antioxidant that gives them their deep red or purple color. Citrus fruits such as kiwis and grapes are also recommended. And Camu Camu, which is a potential source of Vitamin C. Vegetables: Especially leafy greens like spinach, kale, and romaine lettuce, as well as tomatoes, carrots, and bell peppers, are rich in antioxidants like vitamin C, vitamin E, and beta-carotene. Nuts: walnuts, almonds and pistachios, are rich in antioxidants such as vitamin E, selenium and polyphenols. Spices: especially cinnamon, turmeric and oregano, they contain polyphenolic compounds and flavonoids that give them a high antioxidant capacity. Antioxidants and epigenetics In addition to protecting our cells from oxidative damage, antioxidants may also have an impact on our epigenetics. Remember that epigenetics refers to changes in gene expression that do not involve changes in the DNA sequence. Some antioxidants have been shown to have an effect on epigenetics, altering the expression of certain genes. For example, antioxidants in blueberries have been shown to affect gene expression related to inflammation in the body. How do antioxidants affect our epigenetics? Antioxidants can have a positive effect on our epigenetics, balanced consumption of antioxidants can improve DNA methylation, an important epigenetic process that affects gene expression. Antioxidant-rich nutrition can improve sperm health and male fertility through epigenetic changes. The importance of including a variety of colors in our diet To make sure we get enough antioxidants in our diet, it's important to incorporate a variety of colors into our diet. Bright food colors, such as red, orange, yellow, dark green, and purple, indicate the presence of specific antioxidants. Additionally, each color has a variety of different nutrients, so incorporating a variety of colors into our dietary routine also ensures that we are getting a wide variety of essential nutrients. Tips to increase the consumption of foods rich in antioxidants Incorporating more antioxidant-rich foods into our diet is easy. Some ideas include adding fruits and vegetables to our favorite meals, like a strawberry spinach salad or a vegetable stir-fry with broccoli and bell peppers. In collaboration and affiliation with EpixLife. 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! HOLISTIC HEALTH CONSULTATION for people around de World. Request a free discovery consultation here Request your epigenetic test here Gabriela Ana Holistic Health Coach +34 604 398 948

NAD+ IV drips are one of the newest trends in anti-aging and health. Learn about the potential benefits and risks and decide if it's worth it. With IV “bars” popping up in health-conscious cities around the country, you may have noticed offerings for NAD IV therapy. Often these treatments come with claims to boost your energy, clear brain fog, promote longevity, and the list goes on. While NAD IV therapy may sound tempting, it can be expensive. So you may be wondering, are NAD drips worth it, and are they safe? And how do they compare with other energy-boosting supplements? We’ll break down the pros and cons so that you can decide if the NAD+ IV therapy benefits are worth it for you. NAD+ Molecule Structure What is NAD+ NAD (sometimes referred to as NAD+) stands for nicotinamide adenine dinucleotide. This molecule is naturally present in all of our cells, participating in many vital biological processes, including energy metabolism. As we age, our NAD levels decrease, and this decline is associated with several age-related chronic conditions, including cancer and neurodegenerative disease. Studies have shown that supporting NAD metabolism can help to prevent the fall of NAD levels and may be beneficial in the fight against diseases associated with aging.[1] Role of NAD+ The role of NAD+ in energy metabolism is one of the molecule's many important functions. Here, NAD+ acts as an electron donor, shuttling hydrogen molecules back and forth. When NAD+ accepts a hydrogen molecule, it becomes NADH. When that hydrogen molecule gets donated, it returns to NAD+. This process repeats, building an energy gradient that ultimately generates ATP, our body’s energy source. NAD is involved in other cellular processes as well. [2]This includes: DNA repair Cellular senescence (the process by which cells age) Immune function About NAD+ IV Therapy During NAD+ IV therapy, NAD+ is mixed with saline, and it is slowly administered through the vein. Proponents of IV treatments say that directly supplying NAD to the bloodstream allows it to move quickly to the cells, where it can get to work. However, a small pilot study showed that it took 2 hours for blood levels to rise, reaching its peak at six hours.[3] This does not mean that IV NAD lacks benefits. Research suggests that boosting NAD levels by any method (IV, oral supplements, or lifestyle approaches like fasting and exercise)[4] may be able to improve your health.[5] Presently, it is unclear, however, which method works the best. Benefits of NAD+ Drips Advocates of NAD+ drips claim the treatment has a number of benefits, but the truth is that there are limited studies looking specifically at IV administration of NAD+. Much of the research done around the benefits of boosting NAD+ levels comes from the use of NAD+ precursors.[6] Let’s examine five of the claims made surrounding NAD infusion benefits: 1. Slows aging - It is well established that NAD levels decline with age. This is a fact that has prompted longevity researchers to look into the specific role that NAD plays in aging. In yeast and mouse models boosting NAD levels with NAD precursors was able to extend lifespan and slow down the progression of age-related conditions.[7] We don’t yet know if this translates into humans or if similar results would be seen with NAD infusions, but these preclinical trials are promising. 2. Boosting energy - Since NAD is a key player in energy metabolism, it makes sense that boosting NAD levels would boost your energy levels. While limited clinical studies have shown that NAD drips improve energy, boosting NAD levels through dietary supplements may be able to delay fatigue due to exercise and improve endurance.[8] Additionally, a study demonstrated that the use of oral NADH in conjunction with CoQ10 was able to improve levels of fatigue in patients with chronic fatigue syndrome.[9] 3. Boosting metabolism - With its critical role in energy metabolism, it comes as no surprise advocates claim it can metabolize and aid in weight loss. Interestingly, a study looking at NAD+ supplementation in humans showed that it had positive effects on body composition, but changes in weight were not seen.[10] 4. Increased brain health - Claims are often made that NAD+ drips will provide you with better mental clarity and alertness. This claim likely stems from the studies linking NAD supplementation with protection against neurodegenerative conditions. Studies have demonstrated that decreased levels of NAD+ are associated with diseases such as Alzheimer's and Parkinson's disease, and boosting NAD levels may offer some benefit.[11] A single case study report demonstrated that IV NAD+ was able to reduce symptoms of Parkinson's disease,[12] however, a study of one is not enough to make a broad recommendation for the use of IV NAD over other NAD boosters. 5. Drug addiction - NAD+ IV therapy may be a useful tool in helping to overcome drug addiction. Studies have shown that IV NAD+ infusions were able to help with withdrawal symptoms for from alcohol and opioids.[13] Disadvantages of NAD+ Drips There are a few disadvantages of NAD+ drips, most notably: Safety - While IV therapy is usually a very safe procedure when done by a trained professional, improperly inserted IVs do have the potential to cause harm. It’s important to know if the person administering your IV is a trained professional. Time - NAD+ drips take time. Depending on the dose, you could spend several hours waiting for your infusion to finish. Cost - Perhaps the biggest disadvantage to NAD+ drips is the hefty price tag. Depending on how many milligrams of NAD+ are used in your drip, one session can run you well over $500. Alternatives for NAD+ When it comes to anti-aging and energy-boosting supplements, there are alternatives to NAD+ IV therapy. There is substantial research behind both CoQ10 and Urolithin A, making them great options without all the disadvantages that come with NAD+ IV therapy. CoQ10 CoQ10 plays a key role in mitochondrial energy metabolism. Studies have shown that CoQ10 may be able to reduce fatigue, especially in people with fibromyalgia, certain heart conditions, those taking lipid-lowering medications, and those with multiple sclerosis.[14] Urolithin A While providing substrates like NAD+ and CoQ10 can help to enhance energy metabolism, Urolithin A supports the health of the mitochondria at their foundation. It upregulates mitophagy, the process by which older, damaged mitochondria are recycled into more efficient ones. Recent studies have put Urolithin A to the test. Research has shown that Mitopure improved muscle function in healthy middle-aged and older adults when compared with a placebo.[15] Muscle decline is a hallmark of aging, and this trial is an important step in finding novel ways to manage this deterioration. Urolithin A is made by the microbiome in our gut, though most of us lack the bacteria to make it.[16] Supplementing with Mitopure can ensure that you get more than you could through diet alone. Final thoughts While the claims supporting IV NAD make its use appealing, there are some serious disadvantages that make it impractical for most people. With well-researched, more convenient supplements like Mitopure, there are more sensible approaches supporting cellular health and energy metabolism. 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 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! HOLISTIC HEALTH CONSULTATION for people around de World. Request a free discovery consultation here References ↑Yaku K, Okabe K, Nakagawa T. NAD metabolism: Implications in aging and longevity. Ageing Research Reviews. 2018;47:1-17. doi:10.1016/j.arr.2018.05.006 (https://www.zotero.org/google-docs/?puww7W) ↑Covarrubias AJ, Perrone R, Grozio A, Verdin E. NAD+ metabolism and its roles in cellular processes during aging. Nat Rev Mol Cell Biol. 2021;22(2):119-141. doi:10.1038/s41580-020-00313-x (https://www.zotero.org/google-docs/?puww7W) ↑Grant R, Berg J, Mestayer R, et al. A Pilot Study Investigating Changes in the Human Plasma and Urine NAD+ Metabolome During a 6 Hour Intravenous Infusion of NAD+. Frontiers in Aging Neuroscience. 2019;11. Accessed August 24, 2022. https://www.frontiersin.org/articles/10.3389/fnagi.2019.00257 (https://www.zotero.org/google-docs/?puww7W) ↑Poljsak B, Kovač V, Milisav I. Healthy Lifestyle Recommendations: Do the Beneficial Effects Originate from NAD+ Amount at the Cellular Level? Oxid Med Cell Longev. 2020;2020:8819627. doi:10.1155/2020/8819627 (https://www.zotero.org/google-docs/?puww7W) ↑Aman Y, Qiu Y, Tao J, Fang EF. Therapeutic potential of boosting NAD+ in aging and age-related diseases. Translational Medicine of Aging. 2018;2:30-37. doi:10.1016/j.tma.2018.08.003 (https://www.zotero.org/google-docs/?puww7W) ↑Covarrubias AJ, Perrone R, Grozio A, Verdin E. NAD+ metabolism and its roles in cellular processes during aging. Nat Rev Mol Cell Biol. 2021;22(2):119-141. doi:10.1038/s41580-020-00313-x (https://www.zotero.org/google-docs/?puww7W) ↑Rajman L, Chwalek K, Sinclair DA. Therapeutic Potential of NAD-Boosting Molecules: The In Vivo Evidence. Cell Metabolism. 2018;27(3):529-547. doi:10.1016/j.cmet.2018.02.011 (https://www.zotero.org/google-docs/?puww7W) ↑Mach J, Midgley AW, Dank S, Grant RS, Bentley DJ. The Effect of Antioxidant Supplementation on Fatigue during Exercise: Potential Role for NAD+(H). Nutrients. 2010;2(3):319-329. doi:10.3390/nu2030319 (https://www.zotero.org/google-docs/?puww7W) ↑Castro-Marrero J, Cordero MD, Segundo MJ, et al. Does Oral Coenzyme Q10 Plus NADH Supplementation Improve Fatigue and Biochemical Parameters in Chronic Fatigue Syndrome? Antioxidants & Redox Signaling. 2015;22(8):679-685. doi:10.1089/ars.2014.6181 (https://www.zotero.org/google-docs/?puww7W) ↑Remie CME, Roumans KHM, Moonen MPB, et al. Nicotinamide riboside supplementation alters body composition and skeletal muscle acetylcarnitine concentrations in healthy obese humans. The American Journal of Clinical Nutrition. 2020;112(2):413-426. doi:10.1093/ajcn/nqaa072 (https://www.zotero.org/google-docs/?puww7W) ↑Pérez MJ, Baden P, Deleidi M. Progresses in both basic research and clinical trials of NAD+ in Parkinson’s disease. Mechanisms of Ageing and Development. 2021;197:111499. doi:10.1016/j.mad.2021.111499 (https://www.zotero.org/google-docs/?puww7W) Verdin E. NAD+ in aging, metabolism, and neurodegeneration. Science. 2015;350(6265):1208-1213. doi:10.1126/science.aac4854 (https://www.zotero.org/google-docs/?puww7W) ↑Gadol E, Mestayer R, Grant R, Grigoryev Y, Gibson S, Happel M. A Case of Parkinson’s Disease Symptom Reduction with Intravenous NAD. Nursing and Health Papers and Journal Articles. Published online April 5, 2019. https://research.avondale.edu.au/nh_papers/230 (https://www.zotero.org/google-docs/?puww7W) ↑Braidy N, Villalva MD, van Eeden S. Sobriety and Satiety: Is NAD+ the Answer? Antioxidants (Basel). 2020;9(5):425. doi:10.3390/antiox9050425 (https://www.zotero.org/google-docs/?puww7W) ↑Mehrabani S, Askari G, Miraghajani M, Tavakoly R, Arab A. Effect of coenzyme Q10 supplementation on fatigue: A systematic review of interventional studies. Complement Ther Med. 2019;43:181-187. doi:10.1016/j.ctim.2019.01.022 (https://www.zotero.org/google-docs/?puww7W) ↑Liu S, D’Amico D, Shankland E, et al. Effect of Urolithin A Supplementation on Muscle Endurance and Mitochondrial Health in Older Adults: A Randomized Clinical Trial. JAMA Netw Open. 2022;5(1):e2144279. doi:10.1001/jamanetworkopen.2021.44279 (https://www.zotero.org/google-docs/?puww7W) Singh A, D’Amico D, Andreux PA, et al. Urolithin A improves muscle strength, exercise performance, and biomarkers of mitochondrial health in a randomized trial in middle-aged adults. Cell Reports Medicine. 2022;3(5):100633. doi:10.1016/j.xcrm.2022.100633 (https://www.zotero.org/google-docs/?puww7W) ↑Singh A, D’Amico D, Andreux PA, et al. Direct supplementation with Urolithin A overcomes limitations of dietary exposure and gut microbiome variability in healthy adults to achieve consistent levels across the population. Eur J Clin Nutr. Published online June 11, 2021:1-12. doi:10.1038/s41430-021-00950-1 (https://www.zotero.org/google-docs/?puww7W)