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It can be difficult to maintain energy levels as you get older. Fortunately, there are natural ways to balance energy levels into your 50s and beyond. Do you feel as you’re getting older, your energy is just not what it used to be? Or, maybe you’re feeling more bubbly when you first wake up, but this perkiness seems to dwindle as the day goes on. If you’re nodding your head yes right now, you are not alone. Fortunately, there are ways to balance energy levels no matter what your age is. These changes are incredibly common, and can become more prevalent with energy levels at 50 and beyond. This loss of energy levels in the human body is due to several reasons. However, it is largely due to a gradual loss of mitochondrial function in our cells as we age.[1] Mitochondrial function refers to the mitochondria, the primary energy powerhouse in all of our cells. Fueling the mitochondria in ways that render them more efficient can help boost your energy naturally at its core and help keep it steady. Healthy mitochondria life-cycle In order to keep your cells and energy in tip-top shape, a process called mitophagy is necessary. Mitophagy helps rid your body of old, damaged cells and facilitates the production of new, highly functional cells. Keep reading to learn what affects energy levels as you age and how to increase energy levels as you get older. What affects our energy levels as we age The state of your energy levels can either make or break your day. If your energy is good, you feel like a million bucks. If it’s subpar, you’re probably dragging and counting the hours until it’s bedtime. Do energy levels actually decrease with age, and if so, why does that happen? Cellular aging As our cells age, they gradually become less efficient and functional. Cellular aging is a natural phenomenon to some extent, but certain habits can accelerate the process such as: Smoking Drinking alcohol Eating a highly processed and high-fat diet Exposure to air pollution, pesticides, and chemicals Engaging in these habits over time can lead our cells to become dysfunctional. When this happens it becomes harder for our cells to digest food, provide oxygen to our organs, and support healthy blood flow. This is essentially how cellular damage can reduce energy levels as you age, as all of these bodily processes are not being performed effectively.[2] Slower digestion of food makes you feel sluggish, and when oxygenated blood is not flowing properly to your organs, you will experience fatigue more quickly and more frequently throughout the day. Change in sleep patterns Age influences our circadian rhythms and thus can alter our sleep schedule. Along with these changes, you may find it harder to fall asleep and stay asleep, resulting in more frequent night waking. This overall lack of good quality sleep or schedule changes can impact your energy throughout the day and make you start to nod off mid-afternoon. It’s possible these sleep disruptions are due to a decrease in melatonin production, the hormone that helps regulate your circadian rhythms. They also may occur if your schedule has changed, you’re not as physically active, or you’re dealing with stress or depression.[3] Restricted blood flow Blood flow can become less efficient with age as fatty deposits build up in our blood vessels. This can increase the risk of high blood pressure and other heart issues over time, but it can also zap our energy as less blood is flowing to our brain and muscles.[4] This lack of blood flow can lead to fatigue and reduced endurance as your body has to work harder to perform each task. When this happens, it can feel like it takes longer to complete a certain task or you lose steam more easily than you used to. Slowed metabolism A gradual decrease in metabolism can also reduce energy levels as you age. Your body begins to lose muscle and gain fat more easily due to hormonal changes, which can reduce your overall energy and endurance. With less muscle, you may not have as much physical strength, which can make you feel more tired and less energetic. Hormonal changes Speaking of hormonal changes, many of them become altered as we get older, including insulin and reproductive hormones like estrogen, progesterone, testosterone, as well as melatonin. All of these hormones influence our metabolism, stamina, and blood sugar balance. Insulin resistance, a precursor for diabetes, also increases with age, so supporting healthy blood sugar levels is one of the top priorities.[5] While there are various reasons for decreased energy levels as we age, there are also many solutions to this problem to get you back to feeling yourself. 11 ways to balance energy levels as you age If you’re struggling to get your energy back, here are 11 easy ways of maintaining energy levels as you get older. These tips will not only bring you more energy but help you to maintain that energy throughout the day. Stay active For optimal energy levels in the human body, it’s essential to exercise both your body and your mind. So whether you’re feeling physically fatigued or mentally tapped out, there are ways to get out of this cycle. Physical activity While it may seem counterintuitive, physical activity actually gives you energy. If you’re feeling tired, exercise may feel like the last thing you want to do. But if you just give yourself 5 minutes, chances are you’ll be getting into a groove soon enough as those endorphins start kicking in. Exercise amplifies energy by increasing oxygen circulation and boosting blood flow throughout the body. It also speeds digestion, helping you to more efficiently absorb and utilize nutrients from the food you eat. Doing this helps your body to function at its peak level of performance, leading you to feel energized afterward. Both cardio and strength training are important forms of exercise, but cardio exercise will provide a more immediate energy boost. Examples of cardio exercises include: walking running swimming dancing hiking or biking. The recommendation for exercise is 150 minutes a week of moderate-intensity activity such as walking or dancing, or 75 minutes a week of vigorous activity such as running or swimming.[6] When it comes down to it, doing something that you enjoy is the most important. If you enjoy it, you’re more likely to be consistent and experience the energizing benefits. Mental activity Stimulating your mind on a regular basis can also enhance your energy. It may do this by boosting your mood and motivation by challenging your mind. If you’re finding it harder to focus or to sustain mental energy for difficult tasks, engaging in mental activities like reading, drawing, or doing crosswords can help increase your mental stamina. These activities keep your mind sharp and make it easier to perform mentally-stimulating tasks time and time again. Prioritize nutrition Good nutrition is imperative to optimizing your energy at any age. However, sometimes as you get older, you may find it harder to eat well either because you don’t have an appetite, you’ve had major life transitions, or your lifestyle completely changed. Not to worry - there are a few simple ways to tweak your diet to bring that energy back. Establish a regular meal schedule If you regularly skip meals or go too long without eating, chances are this is making your energy levels feel like a rollercoaster ride. Erratic meal schedules cause blood sugar spikes and crashes, and chaotic energy levels. Establishing a consistent meal schedule can help provide you with more steady energy so you don’t keep succumbing to that mid-afternoon slump. Set a goal of eating a balanced meal every 3-4 hours at around the same time each day. Meals should consist of healthy proteins like chicken, fish, or beans, complex carbs like whole grains or sweet potatoes, and plenty of fruits and/or vegetables. Try to stick to a similar schedule on the weekends so you don’t feel like a zombie come Monday. Don’t skip breakfast Yes, breakfast is still the most important meal of the day! Maybe you’re retired or semi-retired, so you’ve fallen out of a breakfast routine. But if you’re not eating breakfast or are just drinking coffee for breakfast, you’ll probably find yourself reaching for all the candy by 10:00 am. And even if you’re not, skipping breakfast can leave you feeling more hungry later in the day and cause you to overeat. And this can contribute to that afternoon energy slump. Get into a habit of eating something for breakfast to get your energy juices flowing, even if it’s small. This could be a banana, a slice of toast with peanut butter, or a smoothie. Stock up on healthy snacks Having healthy snacks on hand not only curbs hunger between meals but can keep your energy levels steady all day long. Snacks are especially helpful for preventing mid-meal energy crashes, and the right ingredients can help you meet your daily nutrition needs. Some healthy snacks to keep on hand include Greek yogurt, protein bars, fruit with peanut butter or cottage cheese, veggies with dip or hummus, nuts, or a homemade trail mix. These types of whole-food snacks will provide longer-lasting energy than processed snacks like potato chips, pretzels, or cookies. Eat more polyphenols Polyphenols are beneficial plant compounds found in fruits, vegetables, tea, red wine, olive oil, dark chocolate, and spices. They are found in varying amounts in these foods, but pomegranates have one of the highest amounts of polyphenols. When properly digested, pomegranates produce a molecule called Urolithin A (UA) that has been shown to slow the cellular aging process, reduce inflammation, and even improve insulin sensitivity. Improving cellular health at the mitochondrial level as UA does can support energy levels by age 50 and beyond.[7] Urolithin A can be produced through the digestion of certain foods, however, unfortunately, many people don’t have the right bacteria to produce it. In this case, a supplement containing UA can help. Consume vitamins for energy There are certain energy-booster vitamins that are especially vital for energy such as vitamin B12, iron, vitamin D, CoQ10, and magnesium. In addition to these vitamins, Urolithin A can also help maintain energy levels naturally by supporting the health of our mitochondria. Manage stress Older age often comes with new stresses. Too much stress and anxiety can rid your body of needed energy. How you manage it is key to preserving your energy, and your happiness. You can’t avoid all stress in life, but you can control how you deal with it. Make it a point to engage in stress-relieving activities daily such as: meditation yoga exercise listening to music reading talking to a close friend Doing these things regularly can calm the mind and reduce tension, bringing vital energy back to where you need it most. If these activities are not enough, speak to your doctor for a referral to a supportive mental health specialist. Create a healthy sleep routine Insomnia often increases with age, and it can be a contributor to loss of energy and motivation throughout the day. Even if you’re trying to eat healthily and exercise, it will only take you so far if you are not sleeping enough to fuel these activities. The good news is insomnia doesn’t have to be inevitable. Start by aiming to get as close to 7 hours of sleep per night as possible. Try to go to sleep and wake up around the same time each day so you get your body back into a more natural circadian rhythm. Drink more water Many of us don’t drink enough water, and dehydration can affect both our physical and mental performance. If you find yourself having trouble focusing or losing energy shortly into your workout, drinking more water can help. Everyone’s water needs are a bit different, but in general, it’s recommended to drink at least 8 glasses of water a day. You can also meet some of your water needs with other beverages such as milk, coffee, and tea. In addition, eat more foods with a high water content such as watermelon, strawberries, celery, and cucumber, which can all contribute to your daily water intake. Limit alcohol Alcohol causes dehydration and inflammation in the body, draining you of your energy. While it may feel like that nightcap is helping you fall asleep, research shows alcohol interferes with deep sleep. This means each time you overindulge you’re getting poor quality sleep, leaving you feeling more tired the next day. This is true even if you got a full 8 hours.[8] To feel more energized, drink alcohol in moderation. This means limiting alcohol to 1 drink per day for women and 2 drinks per day for men. One drink equals 5 ounces of wine, 12 ounces of beer, and 1 ounce of spirits.[9] Try an energy-boosting supplement like Mitopure When it comes to boosting energy, there are many supplements that claim to do just this. However, choosing a supplement that specifically targets cellular energy levels is imperative in order to get to the root of the energy-depleting problem. Urolithin A (UA) is the rare molecule that helps our aging cells regenerate, a necessary process to maintain optimal energy levels. Since most people cannot directly produce UA from food, a more potent direct form of it is needed on many occasions to produce its beneficial effects. Mitopure® is a highly purified direct form of Urolithin A that contains stronger levels than one could get from diet alone. Urolithin A can help maintain steady energy levels throughout the day through the power of mitophagy, the clearance of old damaged cells. Through this mitochondrial turnover and regeneration, low energy can become high energy. Last words Energy levels and aging are intricately linked, and it is common to lose energy as you get older. But, this doesn’t have to be your fate, and it is entirely possible to feel energized well into your 70’s, 80’s, and beyond. There are many things you can do to improve energy as you age such as prioritizing nutrition, staying active, managing stress, establishing a sleep routine, drinking more water and limiting alcohol. While all these habits are essential, addressing energy woes at the cellular level in the mitochondria is paramount to achieving the biggest benefits. The new exciting nutrient Urolithin A is available in Mitopure® and can reduce cellular aging at its core energy center - the mitochondria. Original article TIMELINE NUTRITION Discover its innovative products here Dou want to know more? Stay tuned for future posts where we will learn more about mitochondria and skin health. IN COLLABORATION AND AFFILIATION WITH TIME LINE NUTRITION. Gabriela Anna Holistic Health Coach Request a free discovery call +34 604 398 948 References ↑Chistiakov DA, Sobenin IA, Revin VV, Orekhov AN, Bobryshev YV. Mitochondrial aging and age-related dysfunction of mitochondria. Biomed Res Int. 2014;2014:238463. doi: 10.1155/2014/238463. Epub 2014 Apr 10. PMID: 24818134; PMCID: PMC4003832. ↑Yousefzadeh M, Henpita C, Vyas R, Soto-Palma C, Robbins P, Niedernhofer L. DNA damage-how and why we age? Elife. 2021 Jan 29;10:e62852. doi: 10.7554/eLife.62852. PMID: 33512317; PMCID: PMC7846274. ↑Hardeland R. Neurobiology, pathophysiology, and treatment of melatonin deficiency and dysfunction. ScientificWorldJournal. 2012;2012:640389. doi: 10.1100/2012/640389. Epub 2012 May 2. PMID: 22629173; PMCID: PMC3354573. ↑Olive JL, DeVan AE, McCully KK. The effects of aging and activity on muscle blood flow. Dyn Med. 2002 Dec 19;1:2. doi: 10.1186/1476-5918-1-2. Erratum in: Dyn Med. 2003 Jul 8;2(1):3. PMID: 12605712; PMCID: PMC150384. ↑Karakelides H, Irving BA, Short KR, O'Brien P, Nair KS. Age, obesity, and sex effects on insulin sensitivity and skeletal muscle mitochondrial function. Diabetes. 2010 Jan;59(1):89-97. doi: 10.2337/db09-0591. Epub 2009 Oct 15. PMID: 19833885; PMCID: PMC2797949. ↑Yang YJ. An Overview of Current Physical Activity Recommendations in Primary Care. Korean J Fam Med. 2019 May;40(3):135-142. doi: 10.4082/kjfm.19.0038. Epub 2019 May 20. PMID: 31122003; PMCID: PMC6536904. ↑Sharifi-Rad J, Quispe C, Castillo CMS, Caroca R, Lazo-Vélez MA, Antonyak H, Polishchuk A, Lysiuk R, Oliinyk P, De Masi L, Bontempo P, Martorell M, Daştan SD, Rigano D, Wink M, Cho WC. Ellagic Acid: A Review on Its Natural Sources, Chemical Stability, and Therapeutic Potential. Oxid Med Cell Longev. 2022 Feb 21;2022:3848084. doi: 10.1155/2022/3848084. PMID: 35237379; PMCID: PMC8885183. Raimundo AF, Ferreira S, Tomás-Barberán FA, Santos CN, Menezes R. Urolithins: Diet-Derived Bioavailable Metabolites to Tackle Diabetes. Nutrients. 2021 Nov 27;13(12):4285. doi: 10.3390/nu13124285. PMID: 34959837; PMCID: PMC8705976. ↑Colrain IM, Nicholas CL, Baker FC. Alcohol and the sleeping brain. Handb Clin Neurol. 2014;125:415-31. doi: 10.1016/B978-0-444-62619-6.00024-0. PMID: 25307588; PMCID: PMC5821259. ↑Mostofsky E, Mukamal KJ, Giovannucci EL, Stampfer MJ, Rimm EB. Key Findings on Alcohol Consumption and a Variety of Health Outcomes From the Nurses' Health Study. Am J Public Health. 2016 Sep;106(9):1586-91. doi: 10.2105/AJPH.2016.303336. Epub 2016 Jul 26. PMID: 27459455; PMCID: PMC4981808.

What the bacteria in our gut have to do with Hashimoto As in ours recent article (Resistant Abdominal Pain and SIBO) mentioned, today we want to explain how SIBO ( small intestinal bacterial overgrowth) and leaky gut (leaky gut syndrome) are related to the autoimmune disease Hashimoto's thyroiditis (chronic inflammation of the thyroid gland). Research has shown that for half of all people who suffer from Hashimoto's and hypothyroidism, SIBO (Small Intestinal Bacterial Overgrowth) may be an underlying cause. First of all, it is important to understand that Hashimoto's is an autoimmune disease, which means first and foremost that this is not a problem with the thyroid itself, but with the immune system. Hashimoto's thyroiditis: When the immune system attacks the thyroid. (3) Autoimmune diseases occur when the immune system turns against and attacks the body's own tissues. In Hashimoto's case, the antibodies (protein molecules made by the immune system to fight pathogens and other foreign substances) produced by the immune system attack the thyroid gland. As a result, hormones are no longer produced in sufficient quantities, which slows down metabolic processes and leads to symptoms such as tiredness, constipation, hair loss and so-called “brain fog”. So the thyroid is, quite literally, just a kind of innocent "spectator" caught in the crosshairs of the immune system. The real “culprit” in this case is the immune system. Why does the immune system attack the thyroid? Dr Alessio Fasano, a world-renowned gastroenterologist and researcher, found that all autoimmune diseases have three factors in common: a genetic susceptibility Antigen exposure (substances to which antibodies bind) increased intestinal permeability Increased intestinal permeability (leaky gut) means that the tight connections of the intestinal barrier open up. This allows bacteria, toxins, viruses and food particles to enter the bloodstream from the digestive tract. Leaky gut occurs when the so-called tight junctions in the intestine dissolve. (5) Because such particles actually have no place in the bloodstream, the immune system identifies them as invaders, causing it to go into attack mode. A major flare-up of inflammation ensues as the immune system works “overtime,” so to speak, to incapacitate all of these threats. But CAVE! Because at some point the body's defenses are overwhelmed. She throws her hands in the air from exhaustion because she can no longer cope with the burdens she has been burdened with and now she simply attacks everything. This is how the thyroid gland comes under attack and triggers, for example, Hashimoto's. What does SIBO have to do with all this? SIBO: Colon bacteria out of place in the small intestine. (6) SIBO occurs when there is an increased number of “wrong” (colon) bacteria in the small intestine or changes in the types of bacteria in the small intestine. By "wrong" bacteria is meant that the overgrowth is mostly not due to bad bacteria, but actually good bacteria that are just in the wrong place. Learn more about the causes and treatment of SIBO If the otherwise good bacteria from the large intestine colonize the small intestine, where they do not belong, a whole range of symptoms and secondary diseases can occur, from bloating and abdominal pain to nutrient deficiencies and food sensitivities. Worse still, this massive disruption to the ecosystem in the small intestine damages the gut lining, leading to leaky gut and triggering the cycle of chronic inflammation. The immune system is now responding to this as previously explained and Hashimoto is beginning to manifest. Thyroid hormones play an important role in many bodily processes. (7) Thyroid hormones play a major role in gut motility (movement of the gut) by regulating the enteric nervous system (our "gut brain") and the migrating motor complex (MMC; permeates the gut between meals to move food along the digestive tract). So in general, what this means is that thyroid hormones affect the speed at which food is digested and moves through the gut. However, when Hashimoto's is present and the thyroid hormone levels are low, this whole process slows down, which is why constipation is one of the typical symptoms of Hashimoto's. Constipation is also typical of Hashimoto's. (8th) Anything that gets stuck in the small intestine becomes a feast for the bacteria, exacerbating negative bacterial growth. So, as with any complex, chronic condition, the key to relief is to identify and correct the root causes that triggered the malfunction. Hashimoto's is currently considered incurable, but improvement in clinical symptoms can lead to discontinuation of chronic medications and improvement in quality of life. For example, more and more research is showing that gluten intake and the occurrence of Hashimoto's are linked . And not only for celiac disease patients, but also for people with gluten sensitivity. Find out more here: Microbiome and gluten - connection with Hashimoto Your microbiome appreciates exercise and a healthy diet. (9) Once again showing how important it is to take good care of our microbiome and digestive system and keep it in good shape through healthy eating and exercise! Do you already know how it is with the roommates in your own intestine? No? Then test your gut microbiome with myBioma now and get valuable insights and useful information to improve your gut health. Author Ina Article in affiliation with Mybioma Request more information. First free consultation! Gabriela De Pasquale Nutritional Consultation Estepona, Spain +34 604398948 iamgabrielaana.com https://www.mybioma.com/en/the-analysis/#test4 References https://grassrootsfunctionalmedicine.com/blog/sibo-hashimotos/ Fasano, A. (2012). “Leaky gut and autoimmune diseases.” Clin Rev Allergy Immunol 42 (1):71-78. https://www.netdoktor.at/medizin/hashimoto-thyreoiditis-7954 https://i.onmeda.de/haarfall_frau_buerste-635×355.jpg https://www.glutenfreesociety.org/dr-fasano-on-leaky-gut-syndrome-and-gluten-sensitivity/ https://feelycenter.com/2019/05/05/sibo/ https://www.peak.ag/de/classic/peak-blog/thyroid hormone-the-metabolic hormone https://www.onmeda.de/illnesses/constipation.html https://www.ausmed.com/cpd/articles/human-gut-microbiome-explained

If there was ever an herb that had the ability to positively influence multiple facets of the human body, it would be the schisandra berry. For thousands of years, traditional Chinese herbalists have used this famed berry as a nerve tonic, adaptogen, and an astringent, all of which it is still used as today. With a long list of beneficial properties, schisandra berry prepared as a delicious syrup is a great way to enjoy all that this revered herb has to offer. Schisandra Berry (Schisandra chinensis) The schisandra berry (Schisandra chinensis), is an herb steeped in deep Chinese medicine tradition. Chinese medicine tells us that this valued berry, also known as a five flavor berry, contains all five flavors: sweet, sour, bitter, pungent, and salty. The seeds are bitter, the peel and flesh of the fruit are sweet and sour, and the whole fruit is salty (Ayales, 2019). Why is this complex flavor profile significant? Chinese medicine associates the five fundamental tastes with the five major organs: the liver, kidneys, heart, lungs, and spleen. This unique flavor combination provides these organs with harmony and vital energy or life force (Easley & Horne, 2016). The liver: Schisandra berries have been identified to contain up to 30 different lignans (Chevallier, 2016). These produce an antihepatotoxic action, and studies have shown significant help with liver protection when schisandra is used in supporting those with hepatitis (Chevallier, 2016). The kidneys: Schisandra is also an astringent, which means that it can help contract and shrink soft tissue. This ability helps to create a protective barrier that balances the body’s fluid levels. This in turn can help with issues like frequent urination (Chevallier, 2016). The heart: Schisandra has been shown to support and protect heart tissue, strengthening it from damage and helping to maintain a healthy blood pressure (Ayales, 2019). The lungs: Schisandra has been used as a lung tonic because of the cooling and moistening energetics of the berry (Easley & Horne, 2016). The spleen: Schisandra helps to purify the blood, improve circulation, and reduce stress on the organs (Ayales, 2019). This helps the spleen do its job more efficiently. As a mildly stimulating adaptogen, schisandra berry can be used as a general tonic. Helping to improve circulation, strengthen the heart, aid in digestion, and increase bile secretion, this berry is excellent as a restorative (Easley & Horne, 2016). A unique benefit that you may not be aware of is that schisandra berries are also used as a sexual stimulant for people of all genders. They increase the secretion of sexual fluid and even improve stamina (Chevallier, 2016). With that, let’s jump into a Valentine’s Day recipe to try this upcoming holiday (wink). Schisandra Berry Herbal Syrup An herbal syrup is a crowd-pleasing preparation. This syrup is sweet enough for those sensitive to any bitterness, mild enough for those who like to incorporate their herbs into other recipes, and potent enough to extract a lot of beneficial properties. This recipe allows the schisandra berry to shine, but with some added delights of supportive herb flavors. Because an herbal syrup has a shelf life of about 6 months, this syrup is perfect to make for the upcoming Valentine’s Day holiday and beyond. Get ready to make a rich, delicious, vibrant herbal syrup with schisandra berries, rose powder, and orange blossom honey. The combination of the three creates a unique tasting experience hitting all five of the flavors (sweet, sour, bitter, pungent, and salty). Plus, read on for an added recipe on a dish to use the syrup in! How to Make Schisandra Berry Syrup + A Schisandra & Strawberry Valentine’s Smoothie Recipe Unlock all five flavors with this unique tasting experience. Using schisandra berries to create an herbal syrup will provide flavor to this positive wellness tonic for the whole body, plus a little extra sexual stimulant! Schisandra Berry Syrup Ingredients ½ cup dried schisandra (Schisandra chinensis) berry 1 cup filtered water 1 ½ cups orange blossom honey 1 heaping tablespoon rose (Rosa spp.) powder Directions In a pot, place the berries and water on a low simmer, covered, for 30 minutes. Strain out the berries using a fine mesh strainer and cheesecloth. Reserve both the decocted liquid and the berries. In a large measuring cup or bowl, pour in the strained schisandra berry liquid. While the liquid is still hot, add in honey and whisk until fully mixed. Add in rose powder and mix until fully incorporated. Pour schisandra berry syrup into a glass bottle, lid, and store it in the fridge for 6 months. Schisandra Berry & Strawberry Smoothie Ingredients 1 cup frozen strawberries ½ cup schisandra (Schisandra chinensis) berry tea ½ cup milk of choice ½ teaspoon schisandra berry syrup Directions Brew a cup of schisandra berry tea using either the decocted berries from the syrup or ½ cup of dried schisandra berries. Place berries into the pot, add ½ cup water, and simmer for 5 minutes. Strain out berries and allow the tea to cool. In a blender, add strawberries, schisandra berry tea, milk, and schisandra berry syrup. Blend until smooth. Enjoy! To Use: Herbal syrups are perfect additions to breakfast foods like yogurt and oatmeal, and as a replacement for maple syrup on your pancakes. Add a dash to sweeten up your teas, flavor sparkling water for a mocktail, pour into smoothies, or simply take a spoonful by itself. The benefits of schisandra are incredible and finding delicious ways to enjoy it are endless. Precautions: Large doses of schisandra berry can cause heartburn. Schisandra berries should not be taken during acute illnesses and it is not recommended for those with ulcers or epilepsy (Ayales, 2019). Some medications have contraindications with schisandra, so always check with a trusted medical professional before consuming. In Closing, The beauty of what nature has to offer hangs right in front of us. In this case, it is wrapped up into a small berry. The sweet and salty goodness of schisandra berries pairs perfectly with the delicious taste of honey. You’re going to love this herbal syrup preparation, and we hope you enjoy the pop of flavor you get from this unique Valentine’s Day smoothie. Happy making, friends! Posted By Heather Skasick In colaboration with HERBAL ACADEMY REFERENCES Ayales, A. (2019). Adaptogens: Herbs for longevity and everyday wellness. Sterling Ethos. Chevallier, A. (2016). Encyclopedia of herbal medicine. Dorling Kindersley Limited. Easley, T., & Horne, S. (2016). The modern herbal dispensatory: A medicine-making guide. North Atlantic Books. ‌Zhong, S., Bai, L.P., Liu, X.D., Cai, D.Y., Yau, L.F., Huang, C.Q.,… Zhong, N.S. (2021). Cough Inhibition Activity of Schisandra chinensis in Guinea Pigs. Journal of medicinal food, 24(4), 348–357. https://doi.org/10.1089/jmf.2020.4824 Share this:

Mitochondria, play a key role in longevity and athletic performance. Learn about mitochondrial function in muscle cells and how to optimize it. What to know Bioenergetics and mitochondrial health are being recognized as one of the most important factors for longevity, but also for improving physical activity, including athlete training programs. Mitochondria generate energy in the form of ATP to fuel your muscles and drive physical endurance. The more mitochondria in your cells that work efficiently, the greater capacity your body has to produce energy. A healthy diet that includes omega-3 fatty acids, lean protein, polyphenols, and antioxidants can support mitochondrial health, as can calorie restriction and intermittent fasting. Consistent exercise increases the number and quality of mitochondria in your muscle cells. Urolithin A is a gut microbiome derived postbiotic that has been clinically shown to improve mitochondrial health and physiological endpoints, including muscle strength and endurance.* Mitopure is the first and only clinically tested, highly pure Urolithin A supplement. The Function of Mitochondria in Muscle Performance Are you staying consistent with your workouts, but aren’t seeing your performance improve? Or you’re trying to work harder, but you’re not seeing any real physical change? It’s not necessarily something you’re doing wrong - the mitochondrial function in your muscle cells may not be optimal. Unfortunately, as we age, the number and quality of mitochondria present in the body naturally starts to decline unless we actively try to stop it. But there is good news - we have the ability to slow down this decline through changes in diet, quality protein intake, exercise, and novel supplements. In this article, we’ll share how you can support mitochondrial health to knock your athletic performance out of the park. La función de las mitocondrias en el rendimiento muscular ¿Te mantienes constante con tus entrenamientos, pero no ves que mejora tu rendimiento? ¿O está tratando de trabajar más duro, pero no está viendo ningún cambio físico real? No es necesariamente algo que esté haciendo mal: la función mitocondrial en sus células musculares puede no ser óptima. Desafortunadamente, a medida que envejecemos, el número y la calidad de las mitocondrias presentes en el cuerpo comienzan a disminuir naturalmente a menos que intentemos detenerlo activamente. Pero hay buenas noticias: tenemos la capacidad de frenar este declive a través de cambios en la dieta, ingesta de proteínas de calidad, ejercicio y suplementos novedosos. En este artículo, compartiremos cómo puede apoyar la salud mitocondrial para sacar su rendimiento atlético del parque. What are the mitochondria? In the simplest of terms, the mitochondria are the powerhouses of our cells. They are found in almost every cell in the body, but the cells in our muscle tissue have an exceptionally high amount of mitochondria. Mitochondrial decline The slow decline of mitochondria over time is thought to be one reason for the accelerated fatigue and lower muscle capacity that often occurs with age. But by fueling our mitochondria and optimizing their function, we have the opportunity to slow down and potentially even reverse this process. The mitochondria work to convert nutrients from our food into usable energy. This energy is used for vital bodily functions, including muscle performance. Thus, by increasing the number of our mitochondria, we can support improved muscle function and endurance.[1] ATP Molecule structure How do the mitochondria produce energy? The mitochondria have an efficient process for generating energy. It starts by converting nutrients from your food into a compound called adenosine triphosphate, commonly known as ATP. In order for mitochondria ATP production to occur, oxygen must be present. According to research, ATP is designated as the sole fuel for muscle contraction. Once ATP is produced, energy is generated and oxygen is able to fill the cells. This has been seen to benefit both short, high-intensity bouts of energy like sprinting as well as longer endurance events.[2] Do mitochondria regulate protein synthesis? Protein synthesis refers to the process by which our cells make proteins. Our cells piece together amino acids based on a set of instructions from our DNA. While most protein synthesis occurs in the nucleus of our cell, our mitochondrial DNA also codes for a specific set of proteins. Protein synthesis rates can slow down with overtraining or aging, primarily because of poor mitochondrial health. One of the reasons why high-protein supplementation is prescribed is to increase muscle protein synthesis. Some of the protein synthesis mitochondria generate include proteins that are encoded in their own genetic material, known as their genome. However, most of it is encoded in the cell nucleus, the center of the cell, particularly in a liquid portion called the cytoplasm.[3] Their own genes code proteins for various metabolic processes and for DNA replication and transcription. They build their own RNA messenger proteins through a process called oxidative phosphorylation.[4] As you can see, mitochondria play a crucial role in fueling the muscle. Let’s discuss how mitochondria specifically impact your athletic performance for the better. Mitochondria function in muscle cells: how it impacts performance The mitochondria play a fundamental role in muscle performance, specifically in the case of aerobic workouts that rely on oxygen for fuel. This is the case in terms of longer endurance workouts, but may be effective for shorter high-intensity interval training (HIIT) as well.[5] As you engage in physical activity, your rate of muscle contraction increases. In response to this, your body boosts blood flow to the muscle tissue to supply it with dietary fats, carbohydrates, and oxygen. This process requires ATP, and mitochondria are a necessary part of the equation. Nutrients are transferred to your mitochondria along with oxygen, where they are converted into ATP to fuel your working muscles. In order for this process to occur, your mitochondria must be in good working order. The size and number of mitochondria in your muscle tissue can influence your aerobic performance. The more mitochondria that you have that work efficiently, the greater capacity your body has to produce aerobic energy and supply oxygen. This allows for more efficient respiration and energy production. For shorter aerobic workouts, this translates to more power and speed. For endurance workouts, this can enable you to keep going for longer and have more stamina. It is for this reason that the mitochondria are being recognized as one of the most important factors for athletic training plans across the world. Optimizing your diet and exercise regimen and including specific supplements can support mitochondrial health and your physical performance. 3 Ways to enhance mitochondria function in the muscle Mitochondria produce energy and promote athletic performance based on the nutrients in your food. In addition, there are certain types of exercise and supplements that can also improve your muscle mitochondria function. Diet Your diet and your weight play a role in mitochondria function, for better or for worse. For example, research shows having diet-induced obesity is associated with a higher incidence of mitochondrial dysfunction.[6] However, regardless of weight, there are certain foods and nutrients that can be protective and others that can be damaging. In general, it is optimal to eat more: Omega-3 fatty acids - Studies show consistent intake of these anti-inflammatory fats may improve skeletal muscle function. For example, one study that involved both EPA and DHA, two forms of omega-3 fats found in fish like salmon, trout, tuna, and sardines showed improvements in mitochondrial health in human skeletal muscle.[7] Most studies involved the use of omega-3 supplements rather than food sources, but getting enough in the diet is usually the best way to get these nutrients. Lean proteins - Certain proteins such as lean beef, chicken, fish, eggs, beans, and nuts can also support muscle mitochondria. Whey-based protein powder also offers these same benefits in a convenient way. This is because these protein sources contain essential amino acids (protein-building blocks) such as methionine and cysteine to create a compound called L-carnitine.[8] L-carnitine is involved in fat transport and thus helps fuel the mitochondria. Antioxidant-containing foods - Foods rich in antioxidants, such as berries, pomegranates, nuts, seeds, and dark chocolate, can support healthy mitochondria levels by protecting them from free radicals. Free radicals are unstable molecules that can cause damage to our mitochondria and, in turn, our cellular health in our muscle cells. The digestive breakdown of pomegranates, in particular, produces a compound called Urolithin A (UA) that supports the regeneration of healthy mitochondria. Said differently, UA is not in the foods we eat, but is a postbiotic that is produced by our gut microbiome. Unfortunately, studies show that few people can naturally produce UA from diet alone and even if you can, the levels of UA people get from food vary greatly from person to person. Limit these foods: Refined carbs and sugars - Limiting refined carbs and sugars like white bread, pastries, bagels, sweets, and sugary beverages protects your muscle mitochondria from damage. This is one key reason why these types of foods don’t sustain your energy for longer workouts. Research shows too much of these sugary, highly refined carbs can reduce mitochondria efficiency and function.[9] In addition to these specific foods, there are a few other diet habits that may help: Intermittent fasting - Research shows fasting can preserve mitochondrial health, including skeletal muscle mitochondria. More studies are needed to determine which type of fasting schedule is optimal, but it appears some level of time-restricted eating is advantageous.[10] Reduce your calorie intake - Staying in a calorie deficit where you are consuming a bit below your needs can also increase the number of mitochondria in your muscles. One study showed those following a 30% calorie restriction for 3 months saw a large increase in their mitochondrial and ATP production.[11] Keep in mind, everyone has their own calorie requirements, so always check with your doctor before starting a lower-calorie diet. Exercise So while our mitochondria can fuel our workouts, it also works the other way around. In other words, every time you perform a tough workout, your body responds to this muscle mitochondria need by generating even larger numbers of mitochondria. With consistent exercise, the number of mitochondria increases. With each exercise session, your mitochondria become divided during this process and therefore increase in total number. This process is known as mitochondrial biogenesis. So by staying consistent with exercise, you are improving your mitochondrial numbers and function in and of itself.[12] This is seen time and time again in studies where endurance athletes are seen to have higher muscle mitochondria numbers. It’s also possible that this increased mitochondrial capacity is protective against inflammation and physical injury from endurance exercise.[13] Mitochondria and aerobic exercise When you have more mitochondria at a greater density, you can generate more energy during aerobic exercise like running. This allows you to run faster and for longer durations, decreasing fatigue and improving overall performance. Mitochondria and resistance training The mitochondria take sugar from carbohydrates and glycogen (stored carbs) and convert it to usable energy during resistance training. This glycogen is stored in our muscle tissue, helping to provide a form of fuel to perform strength exercises. Supplements There are also supplements for mitochondrial health that can support optimal muscle performance. One of the most novel and effective ingredients for this purpose is supplements containing Urolithin A (UA). As previously mentioned, UA is produced as a digestive byproduct of pomegranates, but a large majority of the population doesn’t have the gut bacteria to produce it. Mitopure Softgels Bestseller 4.4 · 549 reviews The simplest form of Mitopure DISCOUNT CODE: INFINITA108 Mitopure® provides a clinically effective dose of UA in a direct way to ensure your body soaks up as much of it as possible. In several studies, Mitopure has been shown to improve muscle function and enhance mitochondrial gene expression.[14] One important study found clinically meaningful improvements in aerobic endurance and physical performance in those taking Mitopure for 4 months.[15] And there are clinical trials underway looking at how Mitopure can impact the recovery and performance of elite athletes. This video provides a deep dive into the science behind Mitopure® and muscle health. Furthermore, a pre-clinical study showed Mitopure® may also benefit joint health. This study looked at an experimental model of osteoarthritis and found that Mitopure reduced cartilage degradation and induced a mild anti-inflammatory effect. Mitopure supports mitochondrial health by stimulating mitophagy, a process whereby the body removes damaged mitochondria through a recycling process. Through this process, the body is able to rid itself of defective mitochondria that can decrease your workout efficiency. Mitopure + Protein 4.6 · 34 reviews 2-in-1 formula for your muscles DISCOUNT CODE: INFINITA108 Not only does Mitopure alone support muscle mitochondrial health, but combining it with a quality protein powder like that found in Mitopure + Protein may provide even further benefits for muscle protein synthesis. Improve muscle performance with Urolithin A One of the primary functions of mitochondria is its role in muscle performance, especially in regard to endurance training and exercise. While mitochondria levels tend to decline with age, you can optimize your muscle mitochondria function with simple lifestyle changes. You can watch the conversation between Dr. Mark Hyman and Gabrielle Lyon on the benefits of Urolithin A and muscle health to learn more about the science and how it works. 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 ↑Zane AC, Reiter DA, Shardell M, Cameron D, Simonsick EM, Fishbein KW, Studenski SA, Spencer RG, Ferrucci L. Muscle strength mediates the relationship between mitochondrial energetics and walking performance. Aging Cell. 2017 Jun;16(3):461-468. doi: 10.1111/acel.12568. Epub 2017 Feb 9. PMID: 28181388; PMCID: PMC5418194. ↑Crecelius AR, Kirby BS, Richards JC, Dinenno FA. Mechanical effects of muscle contraction increase intravascular ATP draining quiescent and active skeletal muscle in humans. J Appl Physiol (1985). 2013 Apr;114(8):1085-93. doi: 10.1152/japplphysiol.01465.2012. Epub 2013 Feb 21. PMID: 23429876; PMCID: PMC3633434. Hargreaves, M., Spriet, L.L. Skeletal muscle energy metabolism during exercise. Nat Metab 2, 817–828 (2020). https://doi.org/10.1038/s42255-020-0251-4 ↑Zhao, F. and Zou, M.-H. (2021) “Role of the mitochondrial protein import machinery and protein processing in heart disease,” Frontiers in Cardiovascular Medicine, 8. Available at: https://doi.org/10.3389/fcvm.2021.749756. Alberts B, Johnson A, Lewis J, et al. Molecular Biology of the Cell. 4th edition. New York: Garland Science; 2002. The Transport of Proteins into Mitochondria and Chloroplasts.Available from: https://www.ncbi.nlm.nih.gov/books/NBK26828/ ↑Wang F, Zhang D, Zhang D, Li P, Gao Y. Mitochondrial Protein Translation: Emerging Roles and . - Frontiers. frontierin.org. www.frontiersin.org/articles/10.3389/fcell.2021.675465/full. Published July 1, 2021. Accessed December 14, 2022. ↑Zanini G, De Gaetano A, Selleri V, Savino G, Cossarizza A, Pinti M, Mattioli AV, Nasi M. Mitochondrial DNA and Exercise: Implications for Health and Injuries in Sports. Cells. 2021 Sep 28;10(10):2575. doi: 10.3390/cells10102575. PMID: 34685555; PMCID: PMC8533813. ↑Putti R, Sica R, Migliaccio V, Lionetti L. Diet impact on mitochondrial bioenergetics and dynamics - Frontiers. www.frontiersin.org/articles/10.3389/fphys.2015.00109/full. Accessed December 14, 2022. ↑Herbst EA, Paglialunga S, Gerling C, Whitfield J, Mukai K, Chabowski A, Heigenhauser GJ, Spriet LL, Holloway GP. Omega-3 supplementation alters mitochondrial membrane composition and respiration kinetics in human skeletal muscle. J Physiol. 2014 Mar 15;592(6):1341-52. doi: 10.1113/jphysiol.2013.267336. Epub 2014 Jan 6. PMID: 24396061; PMCID: PMC3961091. ↑Valerio A, D'Antona G, Nisoli E. Branched-chain amino acids, mitochondrial biogenesis, and healthspan: an evolutionary perspective. Aging (Albany NY). 2011 May;3(5):464-78. doi: 10.18632/aging.100322. PMID: 21566257; PMCID: PMC3156598. ↑Waldhart A, Muhire B, Johnson B, Pettinga D, Madaj Z, Wolfrum E, Dykstra H, Wegert V, Pospisilik A, Han X, Wu N. Excess dietary carbohydrate affects mitochondrial integrity as . www.sciencedirect.com/science/article/pii/S2211124721009153. Accessed December 14, 2022. ↑Lettieri-Barbato D, Cannata SM, Casagrande V, Ciriolo MR, Aquilano K. Time-controlled fasting prevents aging-like mitochondrial changes induced by persistent dietary fat overload in skeletal muscle. PLoS One. 2018 May 9;13(5):e0195912. doi: 10.1371/journal.pone.0195912. PMID: 29742122; PMCID: PMC5942780. ↑Hancock CR, Han DH, Higashida K, Kim SH, Holloszy JO. Does calorie restriction induce mitochondrial biogenesis? A reevaluation. FASEB J. 2011 Feb;25(2):785-91. doi: 10.1096/fj.10-170415. Epub 2010 Nov 3. PMID: 21048043; PMCID: PMC3023396. ↑Bishop D, Botella J, Genders A, Lee M, Saner N, Kuang J, Yan X, Granata C. High-Intensity Exercise and Mitochondrial Biogenesis: Current . journals.physiology.org/doi/full/10.1152/physiol.00038.2018. Accessed December 14, 2022. ↑Tonkonogi M, Walsh B, Svensson M, Sahlin K. Mitochondrial function and antioxidative defence in human muscle: effects of endurance training and oxidative stress. J Physiol. 2000 Oct 15;528 Pt 2(Pt 2):379-88. doi: 10.1111/j.1469-7793.2000.00379.x. PMID: 11034627; PMCID: PMC2270128. Zanini G, De Gaetano A, Selleri V, Savino G, Cossarizza A, Pinti M, Mattioli AV, Nasi M. Mitochondrial DNA and Exercise: Implications for Health and Injuries in Sports. Cells. 2021 Sep 28;10(10):2575. doi: 10.3390/cells10102575. PMID: 34685555; PMCID: PMC8533813. ↑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 ↑Singh A, D'Amico D, Andreux PA, Fouassier AM, Blanco-Bose W, Evans M, Aebischer P, Auwerx J, Rinsch C. Urolithin A improves muscle strength, exercise performance, and biomarkers of mitochondrial health in a randomized trial in middle-aged adults. Cell Rep Med. 2022 May 17;3(5):100633. doi: 10.1016/j.xcrm.2022.100633. PMID: 35584623; PMCID: PMC9133463.

Our preparations for this month's specials focused on the heart because everything we want to heal and transform connects to our hearts. We decided to concentrate on gem essences to clear dense energy, heal old wounds, and open our heart chakra. Living more heart-centered makes feeling safe, peaceful, and connected to inner guidance easier. Unaddressed emotional pain can lead to being triggered and reacting in ways we wish we hadn't. We may build protective walls around our hearts with the hope of never getting hurt again, but these walls prevent us from being our true selves with others. Our defense and coping mechanisms can make our most meaningful relationships challenging, causing us to feel lonely, disconnected, and as if we don't belong. In some cases, we may avoid any relationship at all. Transforming fear and pain from the heart can lead us back to our truest destiny. Fortunately, we will continually encounter new situations and relationships to reveal what we need to mend, making heart-healing part of a lifelong journey. The gem elixirs we feature this month will help us heal and release old emotional pain. They cleanse and strengthen our heart chakra to maintain an inner haven of safety where we can access limitless spiritual guidance and support. These six Gem Elixirs are On Sale through May 31st: Amazonite * Montana Rhodochrosite * Rose Quartz * Green Tourmaline * Kunzite * Blue Green Tourmaline 1/4-oz stock $8.50 (regular $11) 1-oz stock $12.50 (regular $16) Buy all six essences in one click! And receive them in a sturdy and attractive kit box. Amazonite - improving the Heart's flow of emotional communication Amazonite is helpful when we feel burdened and defeated by a backlog of unprocessed emotions we don't know how to process. This essence works with the heart to release emotional congestion in our hearts and emotional energy bodies. It helps us build emotional strength through a joyful cleansing of old emotional burdens so we feel lighter and able to communicate more easily with others. Montana Rhodochrosite - creating safety within the Heart Montana Rhodochrosite is helpful when we feel unsafe and cope with a wounded heart by closing down or escaping into our heads. It helps us receive trustworthy and nourishing love from the Earth, release our pain and suffering into the Earth, and open our hearts again with the trust that love will always be present. The support of this essence goes beyond the uncomfortable stories and painful details of our lives. It reconnects us with the openhearted trust we had as children, providing a sense of calm and safety that makes it easier to be in a relationship again after a painful loss or separation. It encourages us to believe in our capacity to give and receive love and to find the courage to ask for what we want and need in our relationships. Rose Quartz - opening energy flows to and through the Heart The primary gift of Rose Quartz essence is to strengthen and stabilize our hearts to allow more love into our lives. It gently clears the heart of protective and defensive energies to increase the flow of loving energy, making the old defenses unnecessary. Rose Quartz is helpful for any adult or child who did not receive enough childhood nurturing. When our inner child does not receive the attention and nurturing it needs, our hearts can close down, making creating and maintaining intimate connections with others challenging. Rose Quartz helps us provide love and nurturing to our inner child by surrounding us with a constant vibration of love, protection, and a deep trust that all will be well. Green Tourmaline - creating Heart-centered connections with others Green Tourmaline encourages an openhearted approach when fear or low self-esteem blocks intimate, heart-centered connections. It brings stability and support to new heart-centered relationships with people, animals, and nature by stimulating and relaxing the base chakra while facilitating grounding and simultaneously offering gentle and constant support for the heart. It expands our capacity to continually give and receive love by helping us be present with our heart connections. Green Tourmaline is especially helpful when intense feelings of love from an initial encounter bring up fears and feelings of low self-esteem that prevent us from forming a deep, loving relationship. It helps us release doubts and fears to create a clear and stable place in our hearts to stay present and able to address whatever comes up as our loving connections intensify. Kunzite – opening the Heart to an awareness and experience of angelic love Kunzite opens us to a more profound level of angelic love, an essential part of the support matrix we require to live a heart-centered life. When pain and suffering from the past close our hearts to the world, others, or even aspects of ourselves, it helps us reestablish a quality of purity. As we see ourselves through the eyes of angels, without judgment or condemnation, we can overcome the guilt and embarrassment associated with past actions. It doesn't matter what happened in the past or what is or isn't present in our hearts; what matters is reestablishing a loving connection with ourselves and the angels. Kunzite also increases the transparency of the heart. As we receive divine love, barriers fall, and we become openhearted around others, allowing even more love to flow. Blue Green Tourmaline - clearing, expanding, and aligning the Heart chakra with the higher self. This gem essence is helpful when distracted or suffering from excess mental energy, as it opens the downward flow of energy from the sixth chakra (third eye) to the fourth chakra (heart) and into the Earth. It helps align our thoughts with our hearts and the Earth and the energy behind our speech with the words we choose to express ourselves. When it seems we don't have space in our hearts for anyone else, it breaks up and clears away old, ingrained patterns of fear and resistance to make room for others. While breaking these patterns can be painful and exhausting, we will emerge stronger and more able to radiate our inner beauty and light into the world. A vital essence for our current times, this gem gives us the strength and courage to transform inner turbulence without losing our grounding and inner peace so we can contribute to peace on the planet. And it helps us fearlessly open our hearts to take up our rightful space on the Earth, softly, with clarity and grace, purity and strength, and without pushing others away. More Gem Elixirs for Heart-Centered Living Mangano Calcite helps us feel safe in the heart Celestite heals pain and sadness from the heart Green Tourmaline/Smoky Quartz opens the heart to a greater flow of creative giving Rhodochrosite healing energy for our heart after a painful or traumatic event Chrysocolla helps us release tension and armoring around giving and receiving love Emerald opens us to the nurturing energies of the Divine Mother Jadeite Jade helps us stay centered during intense experiences Chrysoprase develops the green, earthly dimension of the heart chakra Rose/Smoky Quartz synchronizes the heart with the Earth's vibration and with the frequency of love Watermelon Tourmaline balances masculine and feminine energies in the heart Post by ALASKAN ESSENCES 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

AYURVEDA AND THE USE OF HERBS TO REBALANCE METABOLISM Maintaining a healthy weight is a common challenge across all continents and cultures. Overall though, Westerners seem to struggle with it the most. Therefore, in this article you will learn about 6 herbs that are especially recommended to improve metabolism and burn fat naturally. Yes, food intake, food quality, and movement definitely play a role. But they're not the only factors involved in weight loss, especially as we age. The combination of increased stress and responsibility along with metabolic health issues, menopause/andropause, and increased toxic load are also often to blame. Ayurveda has a long tradition of using a combination of herbal, spiritual, and lifestyle remedies to help rebalance metabolic imbalances for easier, more sustainable weight management. “Fortunately, we can use specific herbs to help nourish and balance the organs that govern our metabolic system. This, combined with specific lifestyle changes, can often help to “tip the scales” favorably when other efforts have failed.” HOW DOES THE METABOLISM WORK? In very basic terms, metabolism is the process in which our cells convert what we eat and drink into energy. Despite this simplified definition, metabolism is a complex process that involves many organs and systems, including the thyroid, hypothalamus, pancreas, liver, chemical messengers within the digestive system, and the cardiovascular system. The idea behind a "slow" or "aged" metabolism contributing to weight/BMI is a bit confusing and misleading, because it doesn't exactly relate to our cells' ability to convert food into energy (because if our cells stopped do that, they would die!). Rather, it's more about how the key players in our metabolic system (those organs mentioned above, along with other hormonal and chemical processes) work, individually and as a holistic system. Ayurveda sees metabolic deficiencies a little differently than the West, characterizing them under the syndrome: "Prameha". Which includes conditions involved in obesity, prediabetes, diabetes mellitus and metabolic syndrome. Lifestyle influences this, as does toxic load, age, stress levels, food choices, sleep quality, etc. Fortunately, we can use specific herbs to help nourish and balance the organs that govern our metabolic system. This, combined with specific changes to the lifestyle , can often help to “tip the scales” favorably when other efforts have failed. 6 WAYS TO BOOST METABOLISM NATURALLY Before we get into herbs, it's important that we discuss lifestyle changes that can have a positive impact on metabolism. 1. GET ENOUGH SLEEP Getting 7-9 hours of sleep per night for adults reduces the risk of metabolic diseases while helping to optimize metabolic function. 2. REGULAR EXERCISE Specifically, high-intensity interval training (HIIT) has been associated with a lower risk of metabolic syndrome, better metabolic markers, balanced blood sugar, and a reduced risk of many metabolic diseases. 3. STRESS MANAGEMENT It is one of the great keys to a healthy metabolism. Chronic stress interferes with all of our organs and systems, including our sleep cycle, our digestion, and our body's ability to keep blood sugar in balance. 4. YOGA PRACTICE Yoga practice has been shown to reduce a variety of risk factors for metabolic syndrome in obese postmenopausal women. It has also been shown to be effective in regulating lipid metabolism and total body energy expenditure. This is in line with Ayurvedic principles that use yoga as a stress-relieving spiritual practice and a full-body workout that helps rebalance the doshas, ​​organs, and systems. 5. EAT MINDFULLY It should not be surprising that lower caloric intake is associated with a positive effect on metabolism and insulin secretion. Many experts also recommend reducing your intake of sugar and refined carbohydrates, which can contribute to fatty or pre-fatty liver disease and interfere with healthy glucose metabolism. 6. PLANT-BASED DIET It has also been shown to be effective in helping people achieve and maintain a lower BMI. Although more research is needed, a plant-based diet is considered beneficial for improving metabolism and supporting weight loss. This is also in line with Ayurvedic dietary principles, which largely focus on plant-based eating. 6 HERBS TO IMPROVE METABOLISM For centuries, Ayurveda and other traditional systems have combined herbs with lifestyle changes to positively impact metabolism and weight management. Here are some time-tested favorites. 1. TURMERIC As one of the most studied herbs on the planet, it should come as no surprise that Turmeric can have a positive impact on metabolism. Its benefits are multifaceted, with research showing it supports normal glucose metabolism, inflammatory levels, liver function, pancreatic cell function, BMI, leptin levels, insulin secretion, and metabolic health in general. Turmeric is one of our best sellers and can be found in our Turmeric Formula , as Turmeric Powder or as Tulsi Turmeric Ginger . 2. KATUKI In Ayurveda, the healthy metabolism of carbohydrates, fats and proteins is closely related to the health of the liver and kidneys. Your liver is your number 1 organ for burning fat and neutralizing toxins. And your kidneys are responsible for removing waste from the body and maintaining fluid homeostasis. This makes them a natural team for keeping your detox pathways strong. Therefore, Katuki, found in the Liver Kidney supplement and Tulsi Cleanse tea , is often recommended as a broad-spectrum support that detoxifies, nourishes, and rejuvenates these hard-working organs. 3. GINGER Ginger is one of the most used herbs in Ayurveda. Many practitioners use it several times a day to support digestive fire, boost immunity, and add flavor to cooking. With regard to metabolism, the naturally "hot" flavor of Ginger is believed to help stoke the digestive fire and assist with proper transport of nutrients. It is also a staple to support cardiovascular health, fat metabolism, and blood sugar balance. Modern research supports these traditional uses and shows that supplementing with Ginger combined with Cinnamon may help maintain healthy weight, glucose and leptin levels, while providing antioxidant protection. You can find it as Powdered Ginger or in the infusions Tulsi Lemon Ginger and Tulsi Turmeric Ginger . 4. VINCAPERVINCA OF MADAGASCAR Risk factors for metabolic imbalance include cardiovascular problems such as unbalanced cholesterol, blood pressure, blood sugar, and inflammatory response. Madagascar Periwinkle, also known as Sadabahar, has been shown to be effective in maintaining the balance of all of these functions. In Ayurveda, its supporting effects on blood sugar and the normal inflammatory response are believed to have downstream benefits for the heart and cardiovascular system. Research has shown that the combination of antioxidant flavonoids and vinpocetine-like compounds are likely responsible for many of these benefits. The plant alkaloid, reserpine, has also shown a positive effect in maintaining normal blood pressure. 5. ASHWAGANDHA Thyroid health is at the core of metabolic function. And thyroid imbalances are extremely common these days, especially in women. Therefore, when we support the thyroid, we naturally give our metabolic system a much-needed boost. Ashwaghanda , also known as Indian ginseng, is a powerful adaptogen that supports your body's response to stress while protecting and supporting healthy thyroid function in cases of hypothyroidism. Research confirms this, as Ashwagandha extract has been shown to promote normal thyroid function and thyroid hormone production. 6. CINNAMON Like Ginger, Cinnamon has a warming effect on our organs and systems. In Ayurveda and other traditional systems, Ceylon Cinnamon is the gold standard when it comes to supporting long-term health. Research has found that Cinnamon helps promote normal glucose metabolism in the liver and insulin response in the bloodstream. When combined with Ginger (as mentioned above), it also supports a healthy weight, inflammatory response, and glucose and leptin levels. TO REMEMBER The slow metabolism theory of weight gain has some truth to it. But, it really has more to do with the health of your entire metabolic system than the ability of your cells to generate energy from food and drink. So, if you're having trouble achieving a healthy weight and/or burning fat, try some of these proven lifestyle changes along with the herbs that suit your needs. As always, if you are not sure which herbs would be beneficial for you, please consult an Ayurvedic practitioner. Original Article from Organic India USA 6 Herbs for Metabolism and Fat Burning Indiaveda was born with the illusion of sharing the ancestral wisdom of India in a modern and close way, allowing the knowledge, herbs and supplements related to Ayurveda and Yoga to reach more people interested in leading a healthy and conscious life. https://indiaveda.com/ In collaboration with Indiaveda. Use the code INFINITA for discounts. Thank you Indiaveda!!! 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

Blood isn’t just platelets and plasma; it is our vitality. Blood carries the story of our ancestry. It is essential, and it is everywhere! Both Traditional Chinese Medicine and Ayurveda share a recognition that blood operates within the larger and deeper context of our being. Both these ancient systems know that blood is vital and symbolic. It is both physical and archetypical, and carries meaning beyond its movement through capillaries, veins, and arteries. In thinking about the circulatory system and the blood that enlivens it, it is vital to understand this bodily system not just for its individual components and physical function, but for its significance on a primal, symbolic level. In my own yoga and Ayurveda practices, I have personally become more motivated to better understand the pivotal role of blood and circulation. I am fascinated by how an imbalance in blood and circulation can be intimately linked to so many other health imbalances. Since blood is all-pervasive, it follows that improving the quality of one’s blood and circulation can assist in managing and preventing a vast array of physical, emotional, and psychological imbalances. The more I learn, the more I see how deficient and/or stagnant blood is behind so many maladies. By properly moving and nourishing the blood, one can potentially ameliorate and prevent so many problems. Traditional Chinese Medicine Perspective: An Interview With Dr. Morris One person I knew I wanted to interview on this subject is Dr. William Morris, PhD, DAOM, RH(AHG). Dr. Morris has decades of clinical and academic experience in Chinese medicine. He is the President of 33 Publishing, and the former President, now faculty member of AOMA Graduate School of Integrative Medicine in Austin, TX. I was delighted that Dr. Morris was willing to offer a bit of his time to speak on the subject of nourishing the blood. This is a synopsis of our conversation. The answers given are paraphrased from our conversation. Q: What is blood deficiency? A: There are two common types of blood deficiency: low circulatory volume and low iron, as in cases of anemia. Low blood volume and deficient iron may or may not exist together. Q: How do you detect blood deficiency? What are the signs? A: There are a host of ramifications when the blood is low. One might see a sign or symptom, such as fainting, dizziness, and a weak, thin pulse. Some signs on the tongue are a pale tongue, pale lower eyelids, shortness of breath, and palpitations (a sensation of the heart beating in the chest or head). Deficient blood may also affect the intestinal tract, causing dry stools. One may also experience aches and malaise due to blood not moving effectively through the joints. Weak self-esteem, nervousness, anxiety, and insomnia may also be symptomatic of blood deficiency. There needs to be a confluence of signs based on what the practitioner sees and the client experiences to determine blood deficiency. Q: What are some causes of blood deficiency? A: There may be an inability to absorb nutrients, a loss of blood, or an inability to produce healthy blood cells. Genetic patterning, constitutional weakness, and weakness of organs and tissues can also cause blood deficiency. Our sources of nourishment are air, food, and our innate energetic capacity. If there is a compromise to any of these, then the vitality of the blood may be compromised. Digestion is also important. If someone is malnourished or not absorbing food properly, this will affect the state of the blood. Q: How do you work with blood deficiency? A: A classic Traditional Chinese Medicine remedy is Four Things Soup. This formula moves the blood in order to create new blood. The herb dong quai (Angelica sinensis) is also classic for moving and nourishing the blood. It is important to understand that blood deficiencies can be local and/or systemic. If there is inadequate blood supply due to stress and constriction, dong quai would be indicated. Diet and digestion must also be considered. I ask clients what their current diet consists of. Also, you need to find out if there is some type of accumulation and stagnation in the gut that is causing deficiency. Food stagnation causes impeded blood flow. If there is accumulation and stagnation, then eating less, eating lighter foods, and eating sprouts and other enzymatically rich foods would be indicated. Sprouted grains are useful, as is hawthorn berry (Crataegus oxycantha), which is an enzymatic agent. Inadequate exercise is another common cause of blood stasis. If there is a weak stomach pulse and weakness in digestion along with blood deficiency, herbs that boost chi in combination with herbs that move blood would be indicated. Wild yam (Dioscorea villosa) and ginseng (Panax ginseng) are helpful. Root veggies, daikon, yam, and chi tonics, such as ashwagandha (Withania somnifera) would also be indicated. Since chi is the commander of blood, one needs to strengthen the chi in order to produce blood. A classic formula for building blood and chi is dong quai boost blood decoction, which consists of ten times the amount of astragalus (Astragalus mongolicus) as dong quai. Cinnamon (Cinnamomum verum) and peony (Paeonia) are also helpful for assisting in absorption and engaging the gut tract in its ability to generate nourishment. Also, cinnamon is vasodilatory. Cinnamon is diaphoretic, meaning it helps to dilate and open channels, and thus pull fluid into the vascular system. Q: How else do you address blood deficiency with diet? A: Protein is important so this is a challenge for vegans and vegetarians. They need to solve the protein problem. Protein is hydrophilic. The way that it pulls fluids quickly increases circulatory volume. Anyone with blood deficiency needs good, clean protein that is digestible. Molasses on a cooked breakfast cereal grain is good for blood building. We want to ‘eat to taste’ in that your food should taste good and leave you feeling good after the meal. Furthermore, a tight stomach pulse means the patient is tense when they eat. Tension while eating will interfere with digestion. Q: If blood deficiency goes unchecked, what are the potential risks? A: To this, Dr. Morris responded with the comment, “That’s an interesting question.” He then posed this query: “What are the long-term ramifications of low self-esteem?” The long-term effects of blood deficiency relate to the long-term effects of low self-esteem, which relates to what we perceive as possible. Also, the connective tissue will not receive sufficient nourishment. There may be a compromise in terms of cognition, as well as fatigue. Fatigue affects one’s capacity to engage in all aspects of life. Fertility may also be compromised. YIN AND YANG Some final notes from Dr. Morris that I found particularly compelling were the relationship that he described between yin and yang, and how this relates to working with the blood. Blood deficiency will often result in excessive coldness. However, if someone is cold, Dr. Morris explained that you don’t necessarily want to give them exclusively warming herbs. Though yang is like the dry, sunny side of the hill, and yin is the cool, shady side, it is important to give a little yin to help transform the yang. Thus, herbs and foods that promote yin may be taken along with yang-promoting herbs and foods. Even if yang needs building, yin is needed to transform the yang. Also, Dr. Morris greatly emphasized the archetypal significance of blood. He commented that blood is ceremonial. It relates to ritual and ancestry. When blood is depleted, there is a strong impact on the psyche. Furthermore, as an Ayurvedic practitioner with limited knowledge of Traditional Chinese Medicine myself, I noted how similar the TCM and Ayurvedic approaches are. Though some of the herbal formulas may differ slightly, there is a shared approach in understanding the underlying cause of blood deficiency, as well as emphasis placed on digestive functioning and how we receive nourishment. To learn more about Dr. Morris’s work, you can check out his books, such as TCM Case Studies: Dermatology, Transformation: Treating Trauma with Acupuncture and Herbs, and upcoming Cycles in Medical Astrology: Revolutionary Tools for the Practitioner. You can also learn more about his work at www.pulsediagnosis.com. (Dr. William Morris, personal communication, February 15, 2018). Ayurveda And Nourishing The Blood: A Conversation With Leah Kaplan, CAS To examine the Ayurvedic approach for understanding and working with blood deficiency, I had the pleasure of speaking with Leah Kaplan, Clinical Ayurvedic Specialist. Leah is a former Intern Supervisor with the California College of Ayurveda and also served as an Ayurvedic Consultant for the NuPower Yoga Nutrition Program. She currently runs her own private practice, Thunderbolt Ayurveda in Petaluma, CA and sees clients in person as well as worldwide over Skype. This is a summary of our conversation. Her answers are paraphrased from our conversation. Q: How do you detect imbalances related to the blood and/or circulatory system? A: One of the signs is cold hands and feet whether or not the rest of the body has enough heat. Chronic fatigue is also a symptom. This indicates a lack of tejas. (Tejas is the purest form of pitta. Healthy tejas is expressed as a good sense of discrimination and a healthy level of zest and fire). If the skin looks pale and lacks luster, this indicates an insufficiency in the blood. When there is heat in the rest of the body, but the hands and feet are cold, this may indicate that blood is trapped in the liver. When I see people who have cold extremities but heat in the rest of body, I work with the situation like there is heat available, but it is trapped in the liver. One of the many functions of the liver is blood cleansing. The liver may be sluggish or backlogged, so to speak. In this case you need to give herbal, dietary, and lifestyle support to move the blood and free the liver. One way to help stimulate a sluggish liver is to take about 2 ounces of aloe juice with ½ teaspoon turmeric 2x/day. This is a gentle liver cleanse. The practitioner could then add a liver tea to the protocol to get a stronger effect, such as a combination of rose (Rosa rugosa), hops (Humulus lupulus), fennel (Foeniculum vulgare), gotu kola (Centella asiatica), and burdock (Arctium lappa). In this case one would start with one cup of tea per day, and gradually increase to three cups per day. The practitioner could decide to use the Ayurvedic herb kutki (Picrorhiza kurroa) as well if a stronger effect is needed. Ayurvedically, we always start with digestion. Look for bloating, gas, and any signs of imbalanced agni. Start there. If you don’t start there, blood cannot be formed. Q: What are some helpful foods for building the blood? A: Dates soaked in ghee with spices are great for building energy. Also, blood-colored foods such as beets and pomegranate juice are helpful. In some cases, iron supplements are appropriate. (Leah mentioned Gaia Plant Force Liquid Iron as a brand that she has worked and likes, because it is vegetarian and non-constipative). If there is overall dryness and depletion, work with building ojas, which translates as ‘vigor’ or ‘prime energy of the body’ (Frawley, 2000). Healthy ojas gives rise to a strong immune system and an overall sense of contentment and resilience. In this case, add more juice and water to the diet. Licorice (Glycyrrhiza spp.), shatavari (Asparagus racemosus), and other demulcents are also indicated to help build blood volume. Cinnamon (Cinnamomum verum) is a good blood mover. The client may take cinnamon in capsule form, anywhere from 2-10 caps per day depending on the needs and constitution of the client. Q: What are some causes of blood deficiency and/or circulatory problems? A: Blood deficiency usually relates to a pitta or vata blood imbalance. Some factors to consider are: does the diet have nutritional holes and is the client overly dry, revealing a vata vitiation? Dryness can be expressed on all levels…a lack of ‘juice’ in one’s life as well as dry tissues. Circulation and the health of the blood is key to every part of the body. A lack of oxygen can lead to arthritis, edema, and a number of issues. If there is blood deficiency, the fatigue will only get worse over time. One measure of the state of vitality is when the client exercises, do they feel better or worse? If s/he feels more tired after exercising, then s/he doesn’t have the circulation to support that activity and the blood needs to be nourished. Also, the practitioner may look at menstrual history. Has the menses been heavy for a long time? This can result in blood depletion. Q: What are signs of improved blood balance? A: When the initial symptoms of blood deficiency and/or stagnation are no longer present. Some indicators are consistent energy day-to-day, a healthy menstrual cycle, and absence of any heat imbalance (e.g., cold hands and feet and heat in other parts of the body). Q: In Ayurveda, there is something called ojas, which is the most subtle form of kapha, and gives rise to an overall sense of contentment and vitality. How do you as a practitioner differentiate between blood deficiency and low ojas? A: Ojas is the essence of pure kapha at its highest state. Blood is really related to pitta dosha. Are we looking to calm, build, or balance the fire element? Or are we looking to build kapha? However, the vitality of the blood will be necessary in building ojas. In this way the two are linked. (Leah Kaplan, personal communication, February 20, 2018). Closing Thoughts My conversations with both Dr. Morris and Leah Kaplan, CAS, reminded me of the great wisdom and depth of knowledge encased in Traditional Chinese Medicine and Ayurveda. I was delighted by the perspectives that both practitioners offered in terms of viewing the problem of blood deficiency on the causal level, such as addressing digestion, absorption, menstrual patterns, and sources of nourishment. It is quite interesting that both traditions address the psychological ramifications of blood health. Vibrant, healthy blood isn’t just about the physical constituents. It correlates to our self-esteem, vitality, juiciness, and zest for life. We cannot ignore the quality of our blood. It is essential on all levels and pervades all aspects of our body and being. Fortunately, through these deep traditions, we have tools for understanding, nourishing, and balancing our blood, our life juice, and thus our very ability to live a vibrant life. Discover more products here 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 References 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 Frawley, D. (2000). Ayurvedic healing: A comprehensive guide. Twin Lakes, Wisconsin: Lotus Press

What happens when skin ages? The science of skin aging, how it happens, what to expect and steps you can take to slow down the effect of internal and external stressors. You don’t look your age! It’s such a flattering thing to hear. If it happens to you, it may be because your biological age and chronological age don’t match up. [1]Lucky you! But what causes the skin to age, what can we expect as we get older, and is there anything we can do to slow down this process? Highlights Skin aging is a natural consequence of the passage of time (chronological aging), but two people of the same age might not look the same age (biological aging) Skin changes like dryness, sagginess, wrinkles, and hyperpigmentation are a result of reduced elastin production, a decline in collagen deposition, and water loss – but can vary according to skin type and ethnicity The changes that happen to the skin cells are caused by intrinsic aging (happening on the inside of the body) and extrinsic aging (environmental or lifestyle factors), both affecting energy metabolism in skin cells Energy production in the cell is at the core of skin health because energy is needed to fuel the most basic functions of the skin. Mitochondria, the powerhouse inside the cell, play a vital role in skin health Dysfunctional mitochondria can lead to skin aging Eating a healthy diet, avoiding smoking, and reducing stress can help to rejuvenate your skin Scientists are working on new ways to improve mitochondrial health which may help to keep skin looking and feeling youthful Why does skin age? The factors contributing to skin aging originate inside the body (intrinsic) and also outside the body (extrinsic).[2] Jeanne & Susan: Effect of smoking, sun & stress on the skin of twins. Aged 61, the twin on the right is a smoker and regular sunbather. Extrinsic skin aging happens when skin is exposed to sunlight (photoaging)[3], smoking, or pollution.[4] Exposure to these extrinsic stressors releases free radicals, which damage skin cells and lead to skin aging. Darker skin is better protected from photoaging due to higher levels of melanin, which can lead to fewer wrinkles in people with melanin-rich skin.[5] Intrinsic skin aging happens due to normal biological processes inside the body that release free radicals. For example, when we metabolize food into energy, free radicals are produced that can damage cells. When we’re young, our cells are very efficient at producing energy to fuel the different functions of our skin, while clearing excess free radical production. This keeps skin cellular damage at bay. However, as we get older, cellular processes become dysfunctional, leading to more production and less clearing of free radicals, and consequently more cell damage[6]. In turn, the skin becomes less resilient and less able to protect itself from external stressors. What happens in the skin layers as we age? The skin is the biggest organ in the body and has a big appetite for energy.[7] Energy production in skin cells can determine our skin’s health because energy is needed to support the skin’s very important roles beyond our physical appearance. Our skin is: A physical and chemical barrier to protect us An important part of our immune system Our moisture and temperature regulator Our skin is composed of 3 layers of specialized cells. As we age, these cells become less efficient at producing energy to fuel their specific functions, eventually leading to signs of aging:[8] 1. The epidermis is mainly composed of keratinocytes that impart strength and drive skin cell renewal, and melanocytes which produce melanin. As we age, the aging keratinocytes are less able to maintain a strong skin barrier and the melanocytes’ melanin production becomes less even, leading to dark spots. 2. The dermis is made up of fibroblasts which produce collagen and elastin giving the skin its thickness and elasticity. As our cells age, fibroblasts produce less collagen and elastin leading to thinner more fragile skin. 3. The hypodermis is made up of adipocytes or fat cells and is the bottom layer of the skin. It protects the body from injury, is a very powerful insulator, and is rich in connective tissue, connecting the skin to the muscle. As we age, the hypodermis becomes thinner and less connective tissue is available to link the skin to the muscle, contributing to skin sagging. Skin aging is a cellular affair The mighty mitochondria: The mitochondria are the powerhouse inside our cell. Scientists believe they may hold the key to longevity. They control the life and death of the cell (cellular renewal). Mitochondria need renewal and replacement themselves over time. This process is called mitophagy. Mitophagy is very important for cellular renewal. Cell renewal in the body, including skin cell renewal, is regulated by the mitochondria inside the cell.[9] As the mitochondria become “worn”, new ones are needed. If new mitochondria can be efficiently replaced, our cells will be renewed and remain healthy and resilient. However, as we age the cell renewal of our keratinocytes becomes less efficient. This reduces the capacity of our skin cells to maintain and repair the protective barrier and leads to skin thinning, water loss, and poor wound healing. We also have fewer melanocytes as we age, leading to uneven pigmentation and age spots. Finally, fibroblasts produce less collagen and elastin, causing the skin to lose its thickness and elasticity. Stages of skin aging: What to expect? Skin aging can vary depending on skin type and ethnicity, but in general you can expect the following:[10] 1. Skin thickness reduces every decade by about 6% 2. Keratinocytes change shape 3. Melanocytes decrease 4. Sebum production decreases by as much as 60% 5. Water and fat content of the skin declines 6. Collagen and elastin decrease The evolution of skin through the years It is not easy to predict the “schedule” at which our skin will age, in part because this greatly depends on nutrition, lifestyle, and skin health-related habits. That said, dermatologists and cosmetic specialists do agree on a rough timetable for stages of skin aging:[11] Age 25 - 35: The early signs of aging can start to appear, with fine lines linked to facial expression, and the early signs of crow’s feet. Collagen and elastin production can start to slow down, and the skin begins to lose the radiance it once had. Age 35-50: Changes in skin thickness and elasticity become more noticeable. Fine lines and wrinkles appear at rest. Larger pores may appear, some may notice the development of bags underneath the eyes. The cheeks sag as they lose volume. Some may notice lines, wrinkles and sagging under the chin and in the neck area. The signs of earlier sun-damage may start to appear. Age 50-60: More pronounced changes become visible due to further slow down in collagen and elastin production. Bone mass may also have started to reduce, which can change the contours of the face. Gravity is taking more of an effect, causing the skin to hang, and maybe even pulling the nose downwards. The skin starts to be thinner and more fragile. Wrinkles may be present on the entire face at rest. The next stage. Age 70+: Wrinkles are marked and deep. The cheeks and skin on the edges of the chin, along with around the eyes and eyelids may sag. Age spots due to sun damage will be visible. Around the eyes, cheeks and foreheads the wrinkles may develop a “crisscross” pattern. Can science help us to reverse the signs of aging? Getting old is a fact of life, but science is teaching us more and more about how to delay skin aging. The answer may lie inside the cell, and more specifically, the mitochondria. The skin needs a lot of energy to renew itself, and dysfunctional mitochondria contribute to skin aging, so scientists are looking into bioactive ingredients that can boost the energy inside the cell by keeping the mitochondria healthy. Want to know more? Look out for future posts where we’ll learn more about mitochondria and skin health Original article Time-Line Shop productos here This post have afiliations links Want to know more? Look out for future posts where we’ll 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 ReferencesReferences ↑ Belsky DW, Caspi A, Houts R, Cohen HJ, Corcoran DL, Danese A, et al. Quantification of biological aging in young adults. Proceedings of the National Academy of Sciences. 2015;112(30):E4104-E10. doi: doi:10.1073/pnas.1506264112. ↑ López-Otín C, Blasco MA, Partridge L, Serrano M, Kroemer G. The hallmarks of aging. Cell. 2013;153(6):1194-217. doi: 10.1016/j.cell.2013.05.039. PubMed PMID: 23746838. Sreedhar A, Aguilera-Aguirre L, Singh KK. Mitochondria in skin health, aging, and disease. Cell Death Dis. 2020;11(6):444. Epub 2020/06/11. doi: 10.1038/s41419-020-2649-z. PubMed PMID: 32518230; PubMed Central PMCID: PMCPMC7283348 Biosciences. A.S., L.A.-A., and K.K.S. hold equity in Yuva Biosciences. ↑ Flament F, Bazin R, Laquieze S, Rubert V, Simonpietri E, Piot B. Effect of the sun on visible clinical signs of aging in Caucasian skin. Clin Cosmet Investig Dermatol. 2013;6:221-32. Epub 2013/10/09. doi: 10.2147/ccid.S44686. PubMed PMID: 24101874; PubMed Central PMCID: PMCPMC3790843. ↑ Effects of smoking, sun and stress on the skin of twins (today.com) (https://www.today.com/slideshow/today/effects-of-smoking-sun-and-stress-on-the-skin-of-twins-33422340/) ↑ Alexis, Andrew F., et al. "Racial and ethnic differences in self-assessed facial aging in women: results from a multinational study." Dermatologic Surgery 45.12 (2019): 1635-1648. ↑López-Otín C, Blasco MA, Partridge L, Serrano M, Kroemer G. The hallmarks of aging. Cell. 2013;153(6):1194-217. doi: 10.1016/j.cell.2013.05.039. PubMed PMID: 23746838. Sreedhar A, Aguilera-Aguirre L, Singh KK. Mitochondria in skin health, aging, and disease. Cell Death Dis. 2020;11(6):444. Epub 2020/06/11. doi: 10.1038/s41419-020-2649-z. PubMed PMID: 32518230; PubMed Central PMCID: PMCPMC7283348 Biosciences. A.S., L.A.-A., and K.K.S. hold equity in Yuva Biosciences. ↑Sreedhar A, Aguilera-Aguirre L, Singh KK. Mitochondria in skin health, aging, and disease. Cell Death Dis. 2020;11(6):444. Epub 2020/06/11. doi: 10.1038/s41419-020-2649-z. PubMed PMID: 32518230; PubMed Central PMCID: PMCPMC7283348 Biosciences. A.S., L.A.-A., and K.K.S. hold equity in Yuva Biosciences. ↑Farage MA, Miller KW, Elsner P, Maibach HI. Characteristics of the Aging Skin. Adv Wound Care (New Rochelle). 2013 Feb;2(1):5-10. doi: 10.1089/wound.2011.0356. PMID: 24527317; PMCID: PMC3840548. ↑Jeong D, Qomaladewi NP, Lee J, Park SH, Cho JY. The Role of Autophagy in Skin Fibroblasts, Keratinocytes, Melanocytes, and Epidermal Stem Cells. Journal of Investigative Dermatology. 2020;140(9):1691-7. doi: https://doi.org/10.1016/j.jid.2019.11.023 ↑Farage MA, Miller KW, Elsner P, Maibach HI. Characteristics of the Aging Skin. Adv Wound Care (New Rochelle). 2013 Feb;2(1):5-10. doi: 10.1089/wound.2011.0356. PMID: 24527317; PMCID: PMC3840548. ↑The Different Stages Of The Aging Face (drtorgerson.com) (https://drtorgerson.com/non-surgical-procedures/the-different-stages-of-the-aging-face/) https://juvae.com.au/main-stages-of-ageing-skin-and-how-to-deal/ (https://juvae.com.au/main-stages-of-ageing-skin-and-how-to-deal/) https://www.amanimedspa.com/stages-of-an-aging-face-how-our-face-transforms-throughout-the-years/

This cake is inspired by the traditional dessert: Gulab Jamun, made with plant-based ingredients that are just as delicious and indulgent as the original. In this blog post, I will show you how to make this vegan version of Gulab Jamun Cake that is sure to impress your friends and family while being kind to animals and the planet. So let’s get started! WHY GULAB JAMUN CAKE? Gulab Jamun is a popular Indian dessert that is traditionally made from deep-fried milk solids balls that are soaked in a sugar syrup flavored with cardamom and rose water. It is a rich and indulgent dessert that is typically reserved for special occasions and festivals. However, for those who follow a vegan lifestyle, traditional Gulab Jamun is off-limits as it contains dairy products like milk and ghee. Don’t worry though, because I already have a vegan Gulab Jamun recipe here on the blog! But if you don’t want to individually shape the gulab jams or spend time soaking them in syrup then I have an amazing solution for you – Vegan Gulab Jamun Cake! HOW TO SERVE VEGAN GULAB JAMUN CAKE? Well, if you want to go all out, you can serve a warm slice with some vegan ice cream the way it is enjoyed in India when you want something super indulgent. You could also just enjoy a slice by itself or with a cup of masala chai. INGREDIENTS YOU’LL NEED TO BAKE THIS CAKE Here’s a list of ingredients you need to make this recipe. You can find exact measurements in the printable recipe card below. Slices of white bread: This is the ingredient I usually use to replace “Khoya” or milk solids in Indian dessert recipes. Cashews: 2nd half of the “Khoya” substitute, cashews provides the fatty richness that makes this dessert moist and soft. Soy milk: You can sub with other plant-based milks but then don’t bring the wet mixture to a boil in that case. Other plant-milks tend to curdle at higher temperatures. Brown sugar: I used brown sugar here to provide the classic brownish color of gulab jamuns to this cake. You can use white sugar instead but the cake will have a lighter color. Baking powder: To help rise the cake Neutral oil: Used in a very small amount to make the cake moist. Ground cardamom seeds: Classic spice used to spice up the Gulab Jamun syrup Few strands of saffron: You can skip this if you don’t have it Rose water/Gulab jal: No Gulab Jamun is complete with a tiny splash of gulab jal! HOW TO STORE THIS GULAB JAMUN CAKE? This Vegan Gulab Jamun cake can be stored for up to a week in an air tight container in the fridge. The slices can also be frozen for up to 3 months. Remove from the freeze the night prior to consumption and let ti slow-thaw in the refrigerator. If you try out this recipe then definitely send me some pictures on Instagram. Other dessert recipes for you to try: Vegan Gulab Jamun Vegan Spiced Plum cake recipe Vegan Cardamom Chocolate Chip Cookies Recipe Cardamom Snickerdoodle Cookies Thank you BeExtraVegant for this amazing recipe!! Gabriela Ana Health Holistic Coach

Many people have experienced painful period cramps at some point. Period cramps may be anywhere from mild to debilitating, making someone want to stay in bed all day long. Severe period pain is not normal and warrants a professional assessment as it can be a sign of conditions such as endometriosis. Mild to moderate pain during periods is familiar to many people. The good news is that this is an imbalance that can be helped! Nature offers many herbal allies for easing pain and gently supporting discomfort associated with the menstrual cycle. Want to learn about supporting herbs for the moon cycle, as well as how you can support your womb with a lovely Moon Cycle Tea during this special time of the month? Read on and consider sharing this recipe with someone who you think might benefit! Traditional Herbs to Sooth Painful Period Cramps Let’s have a look at traditional herbs that have been used for ages for their hormone-balancing and pain-soothing properties. Remember to always thoroughly research each herb you choose so that you are aware of any personal safety concerns or contraindications. (Or consult with a trusted herbalist for additional guidance.) Lady’s Mantle – Alchemilla vulgaris (Leaf) Lady’s mantle is known as one of the leading herbs for menstrual issues. This common name comes from the German designation Frauenmantel, so-called because of the folds in the leaves that resemble a woman’s cloak. In folk medicine, Lady’s mantle has been used for menstrual irregularities, and there is some phytochemistry validation of this use. Tannins may have an influence of slowing heavy menstrual flow. Salicins in the leaf may alleviate menstrual pain (Gladstar, 1993; Wood, 1997). Aqueous, that is water preparations similar to infusions and decoctions, and alcoholic extracts of women’s mantle also show a vasorelaxant and blood pressure-lowering effect, which may justify its use for menstrual headaches (Takir et al., 2015). All in all, it’s a great herb for hormone balance and has been used especially for issues related to menstruation, for thousands of years! Silverweed – Potentilla anserina (Leaf) This herb is also called “cramp herb” because of its cramp-soothing properties. The actual name silverweed comes from its silver shimmering backside. Silverweed works especially well for those who tend toward nervousness and who experience more intense cramps under the influence of stress. In one medical study, 25 individuals who were unable to work due to severe period symptoms were given silverweed over the course of several months. Half of the patients experienced almost complete freedom from their symptoms (Harnischfeger & Stolze, 1983). This study indicates that silverweed is—most likely due to its tannin content—a great herb for easing painful period cramps. Furthermore, silverweed contains phenolic compounds (PCs), that are considered to possess anti-inflammatory properties (Piront, 2010). By downregulating inflammation, prostaglandin biosynthesis can be reduced and therefore a woman experiences less period pain. Raspberry – Rubus ssp. (Leaf) Raspberry leaves are vitamin- and mineral-rich. Their vitamin E, C, B complex, and magnesium content make them a great help for menstrual issues. Raspberry is also a rich source of iron, and therefore especially a good choice for individuals who experience heavy menstrual bleeding. These green leaves with a silver-white back strengthen the endocrine system and balance hormones; they also help to establish a rhythm, and can regulate or even help restore ceased menstrual cycles in younger individuals (Berger, 1996). The womb-strengthening abilities of fragrine, an alkaloid that acts directly on smooth muscle, helps the uterus to contract more smoothly, reducing cramping during menstruation (Bennett, 2014), and the astringency of raspberry helps lessen heavy menstrual bleeding. Hibiscus Flower – Hibiscus sabdariffa (Calyces) Hibiscus flowers not only add a nice flavor and a red color, they also contain important nutrients, such as iron, magnesium, vitamin C, and anti-inflammatory polyphenols. These nutrients and phytochemicals are helpful for menstrual support (Foster and Tyler, 1999; Mahadevan, 2009). If you want to use this herb, make sure to use the deep red and tart calyces instead of the petals. This part of the flower contains much more of the active ingredients. If you like, you can add a few petals of course, too. Hibiscus is also known for balancing hormones. Its astringent properties are useful for regulating menstrual flow and checking excessive bleeding. Its antispasmodic action is especially soothing for painful period cramps. That said, please be aware that there are hundreds of species of hibiscus, but the Hibiscus sabdariffa used in herbalism has much smaller blossoms than the common ornamental garden hibiscus. Yarrow – Achillea millefolium (Aerial parts) The leaves and flowers of yarrow are known to reduce painful period cramps due to their relaxing, astringent and antispasmodic nature.Yarrow is also helpful for lessening heavy menstrual flow (Edwards, 2000). Yarrow´s astringent and anti-inflammatory properties are especially important for soothing painful period cramps. To illustrate this application, in a clinical trial, students with primary dysmenorrhea were randomly divided in two groups. One half received a placebo; the other half yarrow in the form of tea prepared from yarrow in teabags. The yarrow (or placebo) was administered for three days for two menstrual cycles. The group who had the yarrow tea had significantly less pain than the placebo group (Ensiyeh & Bita, 2013). If you wild harvest yarrow, it’s especially important to avoid confusion with umbellifers. Perhaps you’ll be lucky to find the rare wild variety of pink yarrow! Moon Cycle Tea Painful period cramps may be common, but that doesn’t mean they can’t be helped. This Moon Cycle Tea will need a few cycles to work its magic, but might be just the thing to help balance the menstrual cycle and alleviate pain. Adapted from Woman’s Health Herbalist by Eva-Maria Dillitz @sunfoodstories Ingredients 1 teaspoon lady’s mantle leaf (Alchemilla vulgaris), dried or fresh 1 teaspoon silverweed leaf (Potentilla anserina), dried or fresh 1 teaspoon raspberry leaf (Rubus ssp.), dried or fresh 1 teaspoon hibiscus calyces (Hibiscus sabdariffa), dried or fresh 1 teaspoon yarrow flowers and/or leaves (Achillea millefolium), dried or fresh 2 cups water Directions Prepare a teapot with a strainer and bring the water to boil. Place your herbs in the strainer in the meantime. Pour over with water and leave to infuse for 10 minutes. Strain the herbs. To Use: Drink this Moon Cycle Tea throughout the day. To help prevent painful period cramps, start drinking the tea five days prior to your period and continue to drink it throughout your moon time. You can enjoy this Moon Cycle Tea blend on its own or add some hibiscus flower syrup to add a sweet flavor. In Closing, Painful period cramps may be common, but that doesn’t mean they can’t be helped. The herbs discussed in this post can help you move to greater balance throughout your menstrual cycle, perhaps even resulting in less pain. Also, consider combining the Moon Cycle Tea with other holistic methods like acupuncture, nutrition, and supplements. When working with herbs to balance the menstrual cycle, it may take a little time. This Moon Cycle Tea will need a few cycles to work its magic, but always keep in mind to consult a physician if your period pain or bleeding is severe. 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 Bennett, R. R. (2014). The gift of healing herbs. Berkeley, CA: North Atlantic Books. Berger, J.. (1998). Herbal rituals. New York, NY: St. Martin’s Press. Edwards, G.F. (2000). Opening our wild hearts to the healing herbs. Woodstock, NY: Ash Tree Publishing. Ensiyeh, J., & Bita, F., (2015). Effect of Achillea millefolium on relief of primary dysmenorrhea: A double-blind randomized clinical trial. Journal of Pediatric and Adolescent Gynecology. https://doi.org/10.1016/j.jpag.2014.12.008 Foster, S., & Tyler, V. (1999). Tyler’s honest herbal. New York, NY: MJF Books. Gladstar, R. (1993). Herbal healing for women. New York, NY: Fireside. Harnischfeger, G., Stolze, H.(1983): Bewährte Pflanzendrogen in Wissenschaft und Medizin, Notamed Verlag, Bad Homburg und Melsungen Neil Piront, Julie Meurice, Olivier Toussaint, Yves-Jacques Schneider ,(2010): Anti-inflammatory effects of dietary phenolic compounds in an in vitro model of inflamed human intestinal epithelium https://pubmed.ncbi.nlm.nih.gov/20816778/ Takir S., Altun, H., Süzgec, S., Sezgi, B., Mat, A., & Uydes-Dogan, B. (2015). Vasorelaxant and blood pressure lowering effects of Alchemilla vulgaris: A comparative study of methanol and aqueous extracts. Pharmacognosy Magazine, 11(41), 163-169. https://doi.org/10.4103/0973-1296.149733

In this month of Mental Health Health I share this article, diving into psycho neuroimmunology. Donna Jackson Nakazawa is the author of seven books about what she likes to call “gnarly problems” that span the intersection of science, emotion, and human life, most recently the book Girls on the Brink. One of the gnarly topics she’s done a deep dive on is something called psycho neuroimunology, which is the field that looks at the interplay between our mind and our immune system. As she learned in her research, the relationship between the two is strong — and it all starts in childhood. Read on to learn more about the emerging field of psycho neuroimmunology, what it has to do with adverse childhood experiences (ACE) research, how emotions affect the body physically by way of the brain, and more. *The above is a short clip of Adrienne’s interview with Donna Jackson Nakazawa. Click here to watch the whole thing.* You can also listen to the interview on The getWellBe Podcast. What Exactly Is Psycho Neuroimmunology? Nakazawa’s interest lies in exploring what’s happening in scientist’s labs and using that research to help people live healthier, happier lives in the real world. This means she’s tackled lots of different topics, but one of the most exciting fields is one that’s only just emerging: psycho neuroimmunology. She explains that over the past 10 to 15 years, the field of psycho neuroimmunology has expanded exponentially, with more and more research showing the complex and interconnected nature of three factors: our thoughts, our stress response, and our immune system. “The last decade has just been mind-blowing in terms of our understanding of how the body and the brain are talking to each other, what they’re chatting about, and how that affects our health,” Nakazawa says. While this might seem sort of in the weeds of research labs, Nakazawa says that psycho neuroimmunology actually has huge implications for the general population. “If you can explain neuroimmunology to people in the right way with the right stories, the right images, and with the right depth, it changes their ability to do the work, to be better able to respond to the nonstop stressors that are coming at us in today’s world,” she says. To understand what she means by that and how that plays out, we need to take a few steps back and start at the beginning. Getting Sick and Looking for Answers When Nakazawa was writing her book The Autoimmune Epidemic, she began to get very sick. She already knew that she had thyroiditis, an autoimmune disease, as well as small fiber sensory neuropathy, which is a neurological immune disease, but she soon added another diagnosis to the list: Guillain-Barré syndrome (GBS). GBS is a very rare autoimmune disease that has similarities to multiple sclerosis, with symptoms including weakness, fatigue, and numbness or tingling of body parts. She recovered, then relapsed, and spent weeks at a time at the hospital whenever the symptoms would flare up. She was also raising two young children, and knew that living this kind of life, at the mercy of her autoimmune disease, was just not acceptable. “It really left me at a disadvantage raising my beautiful son and daughter,” she remembers. “I spent six months in a wheelchair the second time I had Guillain-Barre, and it changed their lives dramatically. I couldn’t walk up the stairs, I had extreme exhaustion. I just wanted to be healthy for my kids. During that time, as I was actually writing the book about autoimmune disease, I thought, ‘Okay, I really have to double down here.’” In her research and writing, she’d also developed a growing understanding of the fact that autoimmune diseases primarily affected women, and that these women were not being taken seriously by their physicians. “The gaslighting that was going on around autoimmune disease a little more than a decade ago would totally floor someone listening today,” she says. “So we know medical gaslighting is still all the rage. But at that time, the average woman that I was interviewing with autoimmune disease had been written off by so many doctors that her fight to find answers and validation and healing in the medical community was enraging to witness.” For her part, Nakazawa was lucky to have a good neurologist who listened to her and helped her get the treatment she needed (but she still had to deal with esteemed researchers and doctors in the field asking questions and making statements that cast doubt on the reality of her diagnosis and symptoms). Once she’d fully recovered and finished her book, she set out to learn everything she could about autoimmune disease and the different ways it affected men and women — and exploring that meant diving headfirst into the field of psycho neuroimmunology. “I went on this year-long journey to try to figure out everything I could about psycho neuroimmunology to bring down my own stress response and shift my brain, so that I could be the parent and the human and live the life that I felt was there if I could figure out a way to do it,” she says. Finding Answers in ACE Research During her year-long quest, Nakazawa came across a landmark study from 1998 that changed how she thought about everything: The Adverse Childhood Experiences (ACE) Study. “It had already been out for a while, but nobody was reporting on it, and I just couldn’t wrap my head around how such a major trend was not known to the average person,” she says. She explains that since that study came out, there have been more than 2,000 studies based on it reaffirming what the original study found: adverse experiences during childhood have an impact on your mental and physical health in adult life. As she explains, the ACE research shows that there is a “dose-dependent relationship” between the number of categories of adversity someone experiences before they turn 18 and their chance of physical or psychological disease later in life. What that means in layman’s terms is that the more types of negative experiences people have as a child, the greater their odds of developing autoimmune and other diseases. Reflecting on her own childhood and autoimmune diagnoses, Nakazawa can pinpoint the ACE that affected her life: her father died from a medical accident when she was very young, changing her family life dramatically. (To see if you have any Adverse Childhood Experiences that may be impacting your health, you can take the ACE test.) And while ACE’s negatively impact people of all genders, of particular interest to Nakazwa was the disproportionate impact that ACE’s seemed to have on females. “For women in particular, we generally find that for every category of ACEs you experience growing up, your chance of later being hospitalized with an autoimmune disease rises by 20%,” she explains. “When I saw this research, again, I was like, ‘Okay, why aren’t we talking about this and why aren’t we doing something about it?’” she remembers. Nakazawa explains that the reason for this link between ACE and autoimmune disease later in life is the fact that a person’s stress response — aka their fight-or-flight response — is determined during their childhood. For people with a heightened stress response, they spend more time with their sympathetic (fight-or-flight) nervous system turned on rather than their parasympathetic (rest and digest) nervous system, which sends their immune system into overdrive. “The stress response should turn on and off, like a faucet. It’s on when it’s appropriate, and turns off when you no longer need it,” she says. “But in people with ACEs, particularly three or more, the stress response in childhood gets turned on like a garden hose. Epigenetic shifts happen so that your stress response stays geared on high, because as a child, that’s what you needed. You needed to keep in that state of constant vigilance. Over time, it shifts the genes that oversee your stress response, setting it on high across the lifespan. And so it makes sense that we see more disease, more mental health issues, in relationship to ACEs.” How Emotions Affect the Body via the Brain So how, exactly, do negative experiences during childhood alter a person’s stress response? The answer lies in the interplay between the immune system and the brain (again returning to that word, neuroimmunology, where “neuro” refers to our brain and “immunology” refers to our immune system). In 2011, researchers at Harvard discovered that the brain has its own fully functioning immune system, Nakazawa explains. The researchers were looking into the function of brain cells called microglia, which had been overlooked for a hundred years, but which they soon discovered were actually much more powerful than previously thought. The researchers found that while a baby is in utero, its microglia, which are white blood cells, break off from the other white blood cells and rise to the brain. From there, they become the brain’s resident immune cells that oversee how healthy a person’s synaptic neural connections (aka the connections between their neurons, the nerve cells responsible for sending messages throughout your body and allowing you to talk, walk, eat, etc) will be for life. Just like the immune system in your body, your brain’s immune system is in constant conversation with the environment, scanning for threats and responding to them. Both immune systems have one job: to ensure that you’re safe. And while the body’s immune system responds to physical threats, the brain’s immune system is also responding to social and emotional threats. To understand why this is the case, you need to look at it from an evolutionary perspective, Nakazawa says. “The reason your immune system starts to rev up in the face of social threats is because across evolutionary time, if you were not in social harmony, as part of your tribe, you would be set to the outside of the tribe,” she explains. “You would be the last person to get the meat or fresh fruit. You would be the first person to get picked off by marauding tribes or predators. If you’re fully ostracized, guess what? It’s over.” Because of this, our brain’s immune system is conditioned to scan for social threats. It looks for any small sign of social harm — an insult, an eye roll — and these social or emotional threats cause a person’s immune system to rev up just as if it were a physical harm. “To our bodies, social and emotional threats actually have a higher, more long-lasting expense to our immune systems than do physical threats,” says Nakazawa. “I know it’s hard to wrap your head around.” When a social or emotional threat is detected, the microglia in the brain transform from what Nakazawa describes as “lovely, little angel dancers” that help support the connections between neurons into “big, hairy, Pacman-like cells.” From there, they make the same mistakes as an overactive immune system in the body, acting as if they are under constant threat. “They over-respond and they start eating up neural synapses and later, we can see this on brain scans,” she says. “It looks like depression, anxiety, cognitive decline, Alzheimer’s disease.” What’s more, the mind and the body are not separate, so the immune cells in your brain are talking all the time to the immune cells in the rest of your body. For people whose microglia have been conditioned to be constantly stressed in the brain, this can cause an overactive immune system in the rest of the body, which leads to — you guessed it — autoimmune disease. How You Can Rewire Your Stress Response For parents, seeing the impact of ACEs on a child’s lifelong health can be quite sobering. How can you ensure that you protect your child from ACEs and set them up for a healthy brain and immune system? The number one factor, Nakazawa says, is a strong parent-child connection and strong parent-child attunement. In fact, she explains, kids are 12 times more likely to thrive if they grew up with parents who could answer yes to one question: can your child talk to you about anything? If a child feels safe telling their parent anything, they have a good chance of developing a healthy stress response. So what impacts that? “We’ve got to look at ourselves,” Nakazawa says. “We’ve got to look at how we manage our own stress, how we manage our own trauma, so that in those moments that are high stakes, high-octane parenting moments, we’re able to regulate ourselves. The good news is that, even for those who experienced many ACEs, the stress response you developed in childhood is not a life sentence. There are things they can do to, as Nakazawa puts it, “bring down their stress machinery.” And while bringing down your stress response is certainly essential for parents, it’s also incredibly important for anyone with ACEs who is experiencing the negative effects of a heightened stress response, whether that be anxiety and depression, autoimmune disease, or something else. Nakazawa runs several courses on rewiring your nervous system and shifting your stress response, many of which center around narrative writing exercises. Narrative writing, she explains, has been shown to reduce stress and anxiety for parents and help reduce chronic stress levels. “Especially during the pandemic, the research on narrative writing really grew, and we understand that it brings down our neurobiological, easily measurable, biomarkers for stress and inflammation,” she says. Narrative writing differs from straight-up journaling in that it uses specific, science-based prompts developed from the field of neuroscience. The prompts, Nakazawa explains, are designed to help you get past your own resistance to answer questions about yourself and begin to understand and change your stress response. “If you love your child, you must develop the skills to manage your own stress, your own trauma, your own history, so that you can be regulated,” she says. “Because every single thing that’s happening in your body will be mirrored in your child’s body and brain. If they’re coming to you with hard things, they have to know that you are that safe, attuned, listening parent who can hear them without your own emotional reactivity getting in the way.” Watch our full interview with Donna Jackson Nakazawa to learn which childhood experiences are most associated with disease later in life (you’ll probably be surprised!), the specific ways neuroimmunology manifests in adolescent girls (and how this might explain the rising rates of depression and anxiety and the increase in early puberty among this group), how traumatic events affect gut health, the connection between all of this and long Covid, and much more. You can also listen to Adrienne’s interview with Donna Jackson Nakazawa on The getWellBe Podcast. Do you see any ways that ACEs impact your physical or mental health today? If you feel comfortable sharing, we’d love to hear your story in the comments below. Citations: Felitti, V J et al. “Relationship of childhood abuse and household dysfunction to many of the leading causes of death in adults. The Adverse Childhood Experiences (ACE) Study.” American journal of preventive medicine vol. 14,4 (1998): 245-58. doi:10.1016/s0749-3797(98)00017-8 Dube, Shanta R et al. “Cumulative childhood stress and autoimmune diseases in adults.” Psychosomatic medicine vol. 71,2 (2009): 243-50. doi:10.1097/PSY.0b013e3181907888 Schafer, Dorothy P et al. “Microglia sculpt postnatal neural circuits in an activity and complement-dependent manner.” Neuron vol. 74,4 (2012): 691-705. doi:10.1016/j.neuron.2012.03.026 The information contained in this article comes from our interview with science writer Donna Jackson Nakazawa. Nakazawa is the author of seven books, including, most recently, Girls on the Brink, which was named one of the best health books of 2022 by The Washington Post and Mashable. Her writing has been published in numerous publications, including The Boston Globe, The Washington Post, Parenting, Health Affairs, and she has appeared on The Today Show, NPR, NBC News, and ABC News. Her reporting has earned her many accolades, including the AESKU lifetime achievement award and the National Health Information Award, and she has spoken at numerous universities, conferences, and medical centers, including the Harvard Division of Science Library Series, the Andrew Weil Center for Integrative Medicine, Rutgers University Behavioral Health, Johns Hopkins Medical Institutions, the International Congress on Autoimmunity, and the Peace & Justice Institute. She received her B.A. from Duke University and is a graduate of the Radcliffe Publishing Procedures Program. You can learn more about Donna Jackson Nakazawa here. Gabriela Ana Holistic Health Coach

These hearty scones are not your traditional buttery, flaky scone. Made with honey, olive oil and whole grains plus the nourishing addition of herbs you and your family can enjoy these tasty scones anytime! Ingredients 1 egg ½ cup of honey 5 tablespoons of extra virgin olive oil Zest of one organic lemon ½ cup rolled oats ¼ cup of oat bran, wheat bran or cornmeal 1 ½ cup whole wheat pastry flour 2 tablespoons of millet or sesame seeds 2 tablespoons of poppy seeds ½ teaspoon salt 1 ½ teaspoon of lavender blossoms 1 tablespoon baking powder ¼ to ½ cup of chopped fresh lemon balm leaves ½ cup milk Plus… 1 pint of blueberries, optional Lemon balm lavender sugar, optional Directions If you are using blueberries combine them in a bowl with a generous sprinkle of sugar (lemon balm lavender sugar if you have it) and set aside to stew while you prepare the rest of the batter. Pre-heat the oven to 375 degrees and oil a cookie sheet. Whip together the egg, honey, olive oil, and lemon zest in one bowl. In another bowl, combine the dry ingredients including the lemon balm leaves. Rub the lavender blossoms between your fingers as you add them to the batter. This will help to break them up into smaller pieces. Mix the liquid ingredients with the dry ingredients. You will have a very thick batter. Add the milk, stirring everything together. Next place generous spoonfuls of batter on the cookie sheet Top with a good sprinkle of sugar for a crusty, yummy top If you are using blueberries, place a small spoonful of batter on the cookie sheet. Top with a few blueberries and then add some more batter on top of the blueberries. Finish them up with a sprinkle of sugar on top. Bake for 15 to 20 minutes. Let cool before removing from the cookie sheet. Enjoy! Benefits Of Lemon Balm & Lavender Lemon balm and lavender together create a beautiful, happy flavor playing off one another. Incorporating lemon balm and lavender into your food gives it an extra boost of health and vitality that is part of the special gift herbs give us. Lemon balm and lavender are both lovely nervines that help to ease stress and relax spasms. Both plants are wonderful for the whole family to use though lemon balm has a particular affinity for children. Beyond the aromatic oils that make lemon balm smell so delightful, the herb is full of healthful vitamins and minerals. Recipe Adapted from Andrew Weil Gabriela Ana Holistic Health Coach