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We probably all know it: digestive problems. Whether diarrhoea, constipation, bloating or pain, these symptoms are unpleasant. The causes are often due to an imbalance in the bacteria of our gut flora, also known as the gut microbiome. What many don’t know: A dysbalance of our gut bacteria, can manifest itself in far more symptoms than digestive discomfort. Irritable bowel, leaky gut, weight problems, skin, liver, thyroid, joints, inflammation, psyche, insulin balance and various other diseases can be related to the condition of our gut. 5 pillars of a healthy gut microbiome However, the gut microbiome is not only responsible for ailments, but is the prerequisite for our health and general well-being. If our gut is doing well, we usually feel healthier and more vital. Although the basic microbiome is determined by our genetics, we can have a positive effect on our gut bacteria through diet and lifestyle and promote a healthy balance. At myBioma we summarise 5 pillars of a healthy gut microbiome: Nutrition, stress reduction or the right way to deal with stress, sufficient exercise and sleep, and avoiding toxins such as alcohol. In the following, we will go into detail about the 5 pillars so that you can make your diet and lifestyle microbiome-friendly. Pillar 1: The right diet for the gut microbiome A gut-friendly diet affects your gut like proper care affects a beautiful garden. With food, we can feed the right bacteria to multiply (the beautiful flowers in the garden) and avoid the growth of unwanted bacteria (like the weeds in the garden). Our gut bacteria particularly like vegetables, fruit, whole grains, probiotic and fermented foods, such as sauerkraut or yoghurt, and tend to react in a stressed way to saturated fats, processed foods and industrial sugars. Changing your diet can be challenging, so it makes sense to take it one step at a time rather than changing everything overnight. The first step in the right direction can be fermented foods. A recent study by Thriene et al. looked at the effects of fermented vegetables and sauerkraut on alpha diversity. Diversity describes the diversity of bacteria in the microbiome. The more different bacteria live in the gut and the better distributed their ratio, the higher the diversity. Low diversity is associated with many diseases such as diabetes, obesity, thyroid disease, depression, etc. The alpha diversity describes the composition of the gut bacteria in an individual and is described with the Shannon index. Beta diversity compares the diversity of at least two different individuals. This is used when comparing two population groups. Figure 1: Illustration of diversity by consumption of fermented vegetables and sauerkraut (after Thiene et al., 2022) The study participants of Thriene et al. consumed 150 g of sauerkraut or a variety of six different commercially available fermented vegetables daily for a fortnight. Figure 1 shows how the alpha diversity increased after the diet with sauerkraut (light blue) and fermented vegetables (yellow). (1) So nothing stands in the way of consuming fermented vegetables, because they influence the bioactive substances and beneficial gut bacteria. If you are now in the mood for fermented foods, we recommend the myBioma cookbook: Microbiome food – recipes for your gut bacteria. How nutrition and gut bacteria influence the psyche Fermented foods are considered psychobiotics. Psychobiotics are any interventions that affect the gut-brain axis.(2) Examples would be: Prebiotics (salsify), probiotics (kefir), postbiotics (SCFA) and synbiotics (combination of prebiotics and probiotics). The psychobiotic effect is a complex process between probiotics, prebiotics, postbiotics, gut hormones, neurotransmitters and gut bacteria. One can imagine an interaction of all participants like in a small assembly line factory: with probiotics, bifidobacteria and lactobacilli move into the gut. Prebiotics provide those bacteria with food. Short-chain fatty acids are formed through the supply of pro- and prebiotics, which in turn activates intestinal hormones. Short-chain fatty acids and gut hormones can subsequently influence the central nervous system. And then there are the neurotransmitters. Neurotransmitters are like telephones that pass information from one nerve cell to another via synapses. Those neurotransmitters are also influenced by psychobiotics, a real interplay between them. Who must not be forgotten is the vagus nerve, because it enables the connection between the gut and the brain. We often hear that stress has a negative effect on the gut, which brings us directly to the second pillar, stress. Pillar 2: The right way to deal with stress Stress is almost unavoidable in today’s world and is necessary in many situations to perform well. However, stress can also lead to anxiety and depression. It is not the stress itself that makes us ill, but the wrong stress management. Those who experience stress without negative emotional effects show a high resistance to stress. This is influenced by a variety of factors, including the gut microbiome. This is where the gut-brain axis comes into play. Some studies show that there is a connection between the gut-brain axis and stress resistance or stress resilience. It is thought that short-chain fatty acids (SCFA), for example, have a positive effect on mood. (3) Figure 2: Illustration of the psychobiotic influence on the microbiome. influence on the microbiome (after Sarkar et al.). In Figure 2, the red arrows show how stress affects the gut barrier and the gut-brain barrier. The barrier function is negatively influenced by stress, because glucocorticoids are emitted during stress, which in turn disrupt the Barrie. Pro-inflammatory substances subsequently promote inflammation and thus also pro-inflammatory cytokines. These have a negative influence on the intestinal barrier and the blood-brain barrier. The psychobiotic influence is shown in blue in Figure 2. Psychobiotics can reduce glucocorticoids and pro-inflammatory cytokines and help rebuild the gut barrier. They also have a positive effect on the gut-brain barrier.(2) Indeed, research on the gut stress axis is in its infancy and still needs much in-depth research. However, one thing is certain: good stress management has a positive effect on our health and our microbiome. Pillar 3: Sufficient exercise for a healthy gut microbiome Exercise is good for us, that’s nothing new. However, more and more studies indicate that exercise also has an effect on alpha diversity. According to Miranda-Comas et al., short-chain fatty acids (SCFA) are formed more frequently. We remember that SCFA have an anti-inflammatory effect, they strengthen the intestinal barrier and serve as food for the intestinal epithelial cells. They have a positive effect on our immune system. (4) Learn more about this in: How are exercise and the microbiome connected?. Pillar 4: Sufficient restful sleep for our gut bacteria A good night’s sleep makes us feel fitter and more productive. Sleep is vital for maintaining various functions in the body. Our gut bacteria are also happy to get enough sleep.(8) Unhealthy sleep patterns can lead to a decrease in diversity and negatively affect the gut-brain axis. In turn, gut bacteria influence our sleep health. (9) It’s a give and take: if we sleep enough, we promote the positive gut bacteria and they promote our sleep hygiene. Pillar 5: Avoiding toxins like alcohol It is no secret that excessive alcohol consumption has a negative effect on our health. Sometimes it can be one glass too many, but don’t worry, our microbiome helps us fully recover. However, the effect of excessive alcohol consumption on the microbiome should not go unnoticed. (5) The study by Leclercq et al. showed that alcohol decreased faecalibacteria, which have anti-inflammatory effects (6). In addition, another study illustrated that the integrity of the gastrointestinal barrier decreased due to the decrease in Roseburia (7). Alcohol is difficult to metabolise, can severely stress or damage the liver, and can lead to an imbalance of gut bacteria. So it’s better to skip the beer and go for water, your gut bacteria will thank you for it! Get in control of your gut health In summary, we would like to show you that the microbiome can be changed. It is in your hands and you can positively influence your microbiome. To find out how your own gut microbiome is doing and how it affects your health, you can test it from the comfort of your own home. With myBioma, you get a comprehensive report on your gut health and additional lifestyle and dietary suggestions to help balance your microbiome. Author Renate Matzner-Hoffmayr Call for a free consultation to have more information : Gabriela De Pasquale Nutritional consulting Estepona, Spain +34 604398948 iamgabrielaana.com https://www.mybioma.com/en/the-analysis/#test4 References Thriene K. et al. Effects of Fermented Vegetable Consumption on Human Gut Microbiome Diversity—A Pilot Study. Fermentation. ;8(3).(2022). Sarka A et al. Pychobiotucs and the Manipulation of Bacteria-Gut-Brain Signlas. Trends in Neurosciences. (2016). Bear T et al. The Microbiome-Gut-Brain Axis and Resilience to Developing Anxiety or Depression under Stress. Microorganisms. (2021) Miranda-Comas G. et al. Implications of the Gut Microbiome in Sports. Sports Health (2022). Day AW. et al. Gut Microbiome Dysbiosis in Alcoholism: Consequences for Health and Recovery. (2022). Leclercq S. et al. Alterations of kynurenine pathway in alcohol use disorder and abstinence: a link with gut microbiota, peripheral inflammation and psychological symptoms. Transl Psychiatry. ;11(1):503. (2021). Seo B et al. Roseburia spp. Abundance Associates with Alcohol Consumption in Humans and Its Administration Ameliorates Alcoholic Fatty Liver in Mice. Cell host & microbe. ;27(1):25-40.e6. (2020). Flikkema J. The Relationship Between the Gut Microbiome and Sleep Examined Through Associated Human Disease. University Honors Theses. (2022). Han M. et al.. The interplay between sleep and gut microbiota. Brain Research Bulletin. (2022).

Berry Crisp⁠ Here’s a simple & delicious, vegan, gluten-free, wonderfully healthy & delicious Berry Crisp recipe. (Photo & Recipe by: @foodsinmykitchen) Ingredients:⁠ For the fruit layer: 5 cups wild blueberries, frozen 5 cups strawberries, fresh, roughly chopped ¼ cup + ⅛ cup arrowroot flour ¼ cup + ⅛ cup maple syrup ¼ cup lemon juice, fresh Pinch salt, Himalayan For the crumble: 2 cups rolled oats 1 cup almond flour ¼ cup coconut/sucanat sugar ¼ cup + 1 tbsp maple syrup ¾ tsp vanilla powder Pinch salt, Himalayan 2 tbsp pumpkin seeds, raw (optional) 2 tbsp mix of pecans & walnuts, roughly chopped (optional) ⁠ Directions:⁠ Preheat the oven to 350° F. Add all the ingredients for the fruit layer to a large bowl, & stir to combine, & then transfer to a large glass baking dish (8.9” x 13”). In a separate medium-sized bowl, add all the ingredients for the crumble & stir to combine. Evenly spread the crumble over the fruit layer, & bake for 30 min, until golden brown & bubbly. Turn the baking dish halfway for even baking, if needed. Serve warm or cold, & enjoy! Gabriela Ana Holistic Health Coach

Inflammation, if you need a quick refresher, is your body's natural response against damage. In many cases, this can be a good thing (for example, if there is actual damage). But in many cases, the inflammatory response is activated unnecessarily, leading to an inflammatory response when there is nothing to fight. This, in turn, causes all sorts of health problems, from short-term irritations like fatigue and skin irritation to serious conditions like arthritis, diabetes and cancer. One of the things that can trigger your body's inflammatory system is your diet. So, an anti-inflammatory diet is, as the name implies, a diet that avoids foods that cause inflammation, while including foods that can dampen inflammation. To understand how diet is related to inflammation, you must learn about something called free radicals. Free radicals are not always bad. In fact, some of our bodily processes, such as metabolism, produce free radicals naturally and we can manage them without negative consequences. But other factors, such as stress, smoking and poor diet, can increase free radicals, and too many free radicals lead to cell damage and, you guessed it, inflammation. This is where diet comes in: one of the best ways to reduce free radicals is through antioxidants, because dietary antioxidants can scavenge free radicals from the body! Pretty cool, huh? Other foods, like things that are repeatedly heated in cooking oil, can trigger free radical formation. So, at a high level, an anti-inflammatory diet is one that reduces free radicals in your body through antioxidants. But there are also a handful of other principles that inform the best anti-inflammatory diet choices. The 13 most anti-inflammatory foods We now know that the best anti-inflammatory diet includes unprocessed organic foods packed with antioxidants, healthy fats and fiber. But what does that look like, specifically? We've got you. While there are many anti-inflammatory foods out there (really, the colorful produce tip above should be your new grocery store mantra), we've rounded up the 14 most powerful: Avocados: Avocados are packed with healthy monounsaturated fats, which helps decrease your body's inflammatory response. A 2013 study even found that the anti-inflammatory effect of avocados is so strong that it neutralizes other unhealthy food choices (i.e., if you eat a burger with avocado, you'll have less inflammation than if you eat the burger alone). Berries: Fruits like strawberries, blueberries, raspberries and blackberries contain anthocyanins, a type of antioxidant that has an anti- inflammatory effect and can reduce the risk of disease (plus, they're delicious). Broccoli: Cruciferous vegetables like broccoli have been shown to reduce the risk of heart disease and cancer, likely due to their antioxidant content. Broccoli specifically contains an antioxidant called sulforaphane, which reduces levels of cytokines (proteins that signal your inflammatory response into action). Other cruciferous vegetables include cauliflower, kale and Brussels sprouts. Dark chocolate and cocoa: Who knew antioxidants could taste so indulgent? Dark chocolate and cocoa owe their anti-inflammatory properties to their high content of flavonols, a type of flavonoid with antioxidant properties. Just remember that not all chocolate is anti-inflammatory (in fact, some types of chocolate are inflammatory foods that you should avoid due to their high sugar content). To reap the benefits, be sure to choose dark chocolate that is at least 70% cocoa. Extra Virgin Olive Oil: Like avocados, EVOO contains healthy fats that can dampen the inflammatory response. One study found that people who consumed 1.7 ounces of olive oil a day saw their inflammatory markers significantly reduced, while other research has made comparisons between oleocanthal (an antioxidant in olive oil) and anti- inflammatory drugs. Just be sure to choose extra virgin olive oil and not refined! Fatty fish such as salmon (wild!), mackerel and sardines: These types of fish are excellent sources of long-chain omega-3 fatty acids EPA and DHA, which reduce inflammation that can lead to a number of diseases, including heart disease. disease and diabetes. Grapes: Like berries, grapes contain antioxidant anthocyanins and also contain resveratrol, a powerful compound with anti-inflammatory effects. Green tea: Not only is green tea an excellent alternative to coffee (which can be inflammatory for certain people), but it also contains a substance called epigallocatechin-3-gallate (EGCG), which reduces inflammation by inhibiting cytokine production. Mushrooms: Mushrooms contain antioxidants that protect against inflammation, but studies have shown that cooking mushrooms significantly reduces their anti-inflammatory effect, so try to eat them raw or only lightly cooked! Onions: Onions contain a flavonoid called quercetin, which inhibits compounds that cause inflammation. For the most anti-inflammatory properties, choose red or yellow onions over white. Peppers: Peppers, like onions, also contain quercetin, while chili peppers are a powerful source of pepless acid and fer lico, both of which reduce inflammation. (Note that there is a lot of discourse about the nightshade family, of which peppers are a part, being inflammatory. This is because nightshades contain a chemical compound called alkaloids, which can be inflammatory in high doses. However, most of the nightshades you buy at the store do not have enough alkaloids to cause inflammation. Claims that nightshades are inflammatory are mostly anecdotal and not supported by evidence). Walnuts: Walnuts, another great source of omega-3s and healthy fats, have been shown to reduce levels of two blood markers associated with inflammation. Watermelon: Watermelon gets its bright pink color from lycopene, which also inhibits inflammatory processes and neutralizes free radicals. This classic summer fruit also contains choline, a nutrient that can reduce chronic inflammation. What's your favorite way to incorporate anti-inflammatory foods into your diet? Tell us in the comments below! Thanks Adrienne ! More in the original post If you're looking to dig deeper into these topics I recommend reading this post. Reference: https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation Do your research, and above all listen to your body. You deserve a better life! With gratitude, Gabriela Ana Holistic Health Coach

I have the absolute pleasure of sharing with you one of the recipes from my soon-to-be-released book: a book entirely dedicated to raw chocolate and cacao recipes. Today I am sharing a recipe for Raspberry Rose Shatavari Chocolate Delights. I have been working with cacao for many years, and this book has been a long time coming. Cacao is, as many of us know, a nutritional powerhouse, rich in healthy fats, fibre, magnesium, and iron, just to mention a few. However, cacao is also a beautiful plant medicine, and with the right intention, can be used for ceremonial purposes and ritual, as a heart-opening elixir, and for spiritual purposes. In this recipe, I have combined cacao with raspberries, rose (Rosa spp.), and Shatavari. Raspberries and cacao are a delicious combination, complementing each other perfectly. Shatavari is one of my favourite herbs for reproduction. The name Shatavari translates to “having one hundred roots”, and sometimes to “having one hundred husbands” due to its history of being used for the reproductive system (The Benefits of Shatavari, 2021). Rose essential oil has been added to the recipe for its incredible aroma, and as a symbol of femininity, grace, and beauty. I hope you love this recipe and have fun re-creating it in your own kitchen. Raspberry Rose Shatavari Chocolate Delights Here is a recipe for Raspberry Rose Shatavari Chocolate Delights featuring the herb, Shatavari – a perfect herb for the reproductive system. Ingredients 1 1/3 cup fresh raspberries 1 tbsp maple syrup 3 tbsp chia seeds 1 tsp Organic Shatavari (asparagus racemosus) Powder 1/8 tsp vanilla bean powder 2 drops rose (Rosa spp.) essential oil 150 grams melted dark chocolate (recipe below) Directions Add 1 tbsp melted chocolate into each of your moulds (these should be small, bite-sized moulds). Spread the chocolate evenly around the moulds. Make sure you cover all the sides of the moulds. Place the moulds in the freezer to set. Add raspberries, maple syrup, chia seeds, Shatavari powder, rose essential oil, and vanilla to a bowl. Use a fork to thoroughly mash the berries and mix everything well together. Fill the chocolate-covered moulds about 3/4 full with the raspberry filling. Close the moulds with another layer of melted dark chocolate. Place your chocolates back in the freezer until solid. These chocolates will last for 10 days in the fridge. Classic Dark Chocolate Recipe Ingredients 80 grams cacao paste 2 tbsp coconut oil 2 tbsp maple syrup or raw honey 1/8 tsp sea salt Directions Place the cacao liquor in a smaller glass bowl. Fill a larger glass bowl about 1/3 full with hot water, then place the smaller bowl in the water. Stir with a spoon every now and then until the cacao is completely melted. When all the cacao has melted, remove the smaller bowl from the water. Add the remaining ingredients and stir well. For more recipes and cacao inspiration, check out www.iselinstoylen.com. REFERENCES The Benefits of Shatavari. (2021). Banyan Botanicals. https://www.banyanbotanicals.com/info/plants/ayurvedic-herbs/shatavari/

Posted By Herbal Academy It’s back to school season, and that means kids and adults are gearing up for another year of learning. Here at the Herbal Academy, we, too, are in the midst of back to school season. Whether you’re new to herbalism or you’ve been practicing for a while, we’d love to have you join us in one our our herbal courses this year. In today’s article, we’d like to share some of our favorite memory herbs with you that you can incorporate into your daily routine to help you cope with stress, stay focused, and calm your mind during this hectic season. We’d also like to share a recipe for an herbal memory tonic tea as well. 13 Study Herbs For Back To School Season Brain Tonics Brain tonics are plants that have specific actions that directly affect the body systems associated with the brain, particularly the nervous and cardiovascular systems. These herbs are specifically indicated for various brain-related conditions, and over time, work to promote overall brain health and function. Gotu kola (Centella asiatica) leaf Gotu kola is an Ayurvedic herb that has been used as a brain tonic for over 2,000 years (Groves, 2016). It is a cooling, slightly drying herb (Tierra, 1980) that is said to balance all doshas (Frawley & Lad, 1986). It has a wide range of actions in many body systems, but its actions in the nervous, endocrine, and cardiovascular systems are what make this herb a great ally for brain health. Gotu kola improves vascular tone and protects against cardiovascular disease (Lininger et al., 2000). It also increases neuronal branching and improves free radical scavenging activity, resulting in a reduction in oxidative stress and damage, making it helpful for improving cognition and memory (Caldecott, 2006; Khalsa, 2008, cited in Walsh, 2014). Lastly, it also improves the body’s ability to use glucose, the brain’s primary fuel, when blood sugar levels are low (Groves, 2016). Bacopa (Bacopa monnieri) Bacopa is an Ayurvedic herb that helps to increase cognitive function, specifically in regards to improving memory recall and ability to focus (Groves, 2016). Research indicates that bacopa may also support healthy mental function as we age (Aguiar & Borowski, 2013; Kongkeaw et al., 2014). It has effects on multiple body systems, but its action on the nervous and cardiovascular systems in particular, are what has made this herb a notable brain tonic. Bacopa’s most widely accepted mechanisms of action are its modulation of neurotransmitters (Mathew et al., 2010; Rastogi et al., 2012) and its ability to scavenge free radicals (Aguiar & Borowski, 2013). It may also impact cognition by increasing cerebral blood flow (Kongkeaw et al., 2014) and prevent neuronal damage and reducing neuroinflammation (Rastogi et al., 2012). Most benefits are seen when bacopa is used for 12 weeks or longer (Stough et al., 2013). Wood betony (Stachys officinalis) Wood betony is a nervine that gently tones and strengthens the nervous system while relaxing it at the same time (Hoffmann, n.d.). According to Ayurveda, wood betony helps to balance vata constitutions (Stauber, 2016; Frawley & Lad, 1986). Traditionally, this plant has been used for a variety of head-related conditions, such as head injuries, concussions, strokes, vertigo, memory loss, migraines, tension headaches, sinus headaches, and even toothaches (Katz, 2016; Wood, 1997), and is believed to “promote cerebral circulation, open the arterial blood supply, and to reduce high blood pressure” (Wood, 1997). While wood betony’s actions, specifically for head-related conditions, is common in traditional and modern uses, very little scientific research has been done on this plant. Memory Enhancers While some herbs work in a general way to support the wellness and function of the brain, such as the brain tonics discussed above, other herbs work in specific ways to enhance memory. Many of the plants in the mint family, such as those discussed below, do just this. Rosemary (Rosmarinus officinalis) leaf Rosemary may be one of the most well-known “brain herbs” used today. It has been shown to improve the speed of memory recall in the elderly when used in what herbalist Maria Noel Groves calls “seasoning” doses, which are around 750 mg of rosemary (Groves, 2016). Its effects on the cardiovascular system are believed to increase mental function and acuity by stimulating circulation and increasing blood flow to the brain (Berger, 1998). Rosemary’s stimulating action also has other benefits to the brain as well, and it is used as a folk remedy for anxiety, depression, insomnia, lethargy, nervousness, fatigue, exhaustion, stress, headaches, and migraines (McIntyre, 1996). Energetically, rosemary is a warming, drying, stimulating, and restorative herb (Holmes, 1997). Peppermint (Mentha x piperita) leaf The aroma of peppermint has been shown to improve alertness, memory recall, and reaction time (Groves, 2016) and is an excellent support when someone needs a boost of physical and mental energy. In fact, the Latin name mente means “thought,” indicating that the Romans regarded peppermint for its effect on the mind (McIntyre, 1996). Peppermint’s brain-supportive actions are, like many of the herbs previously discussed, in part due to the plant’s effects on the nervous and cardiovascular systems. As a nervine, peppermint is both relaxing (calms anxiety and eases tension) and stimulating (used to wake up or to recharge vital energy). Its cardiovascular benefits are due to its ability to dilate blood vessels and stimulate circulation, increasing blood flow throughout the body (Pedersen, 2011). Sage (Salvia officinalis) leaf In herbal folk traditions, sage has historically been used as an herb that increases wisdom—such as giving a person the title of a “wise sage.” In the sixteenth century, John Gerard noted sage’s affinity for the head and the brain, remarking that sage quickened the senses and memory (Grieve, 1971). Modern research has revealed several things about sage’s ability to enhance cognition. First, research suggests that compounds in sage act on the muscarinic and nicotinic cholinergic systems that are involved in cognition and memory processes (Miroddi et al., 2014). Second, sage inhibits acetylcholinesterase (AChE, the enzyme that breaks down acetylcholine) and helps improve memory recall as well as improves mood and overall cognition (Groves, 2016). In fact, modern studies have found that a single dose of sage extract or dried leaf is capable of increasing memory capacity and improving mood (Miroddi et al., 2014), but it doesn’t always have to be taken internally as the aroma of sage can even help to promote mental alertness (Mars, 2007). Lastly, sage has been shown to inhibit lipid peroxidation—a biomarker of oxidative stress and damage—in the brain, therefore, it protects brain tissue and also acts as an antioxidant that promotes the scavenging of free radicals as well (Oboh & Henle, 2009). Adaptogens Adaptogens are herbs that work to increase the body’s ability to resist and cope with stress, including physical, mental, or emotional stressors, allowing the body to adapt and respond to stress instead of succumbing to it (Winston & Maimes, 2007). Because stress can negatively impact brain function, these herbs are a great addition when brain support is needed. Eleuthero (Eleutherococcus senticosus) root Eleuthero, a member of the ginseng family, is often referred to as the king of adaptogens! When it comes to this herbs support on brain wellness and function, its supportive effects lie in the root’s actions on the endocrine and cardiovascular systems. Germany’s Commission E (their equivalent of the United State’s Food and Drug Administration (FDA)) approved eleuthero as a tonic for invigorating and fortifying the body during times of fatigue or declining capacity for work and concentration (American Botanical Council, 2007), and several clinical studies have even indicated eleuthero’s ability to alleviate mental fatigue and improve concentration and memory in human subjects (Panossian & Wikman, 2009). According to herbalist Matthew Wood, eleuthero also improves blood circulation and cardiovascular health (Wood, 2008)—two things that help to support brain function. Holy basil (Ocimum tenuiflorum) leaf Holy basil’s primary brain supportive actions occur in the endocrine, nervous, and cardiovascular systems of the body, and it is used by some herbalists to support memory and focus (Winston & Maimes, 2007). It has a dual action that is both stimulating and relaxing to the brain, depending on what is needed, and therefore, works to bring about a state of balance in the body. In the endocrine system, holy basil works as an adaptogen helping the body to respond well to stressors, which reduces the negative effects of stress on one’s physical and emotional health. In the nervous system, holy basil works to regulate the nervous system through its opening action, helping to move blocked energy and dispeling sluggishness as well as moving and directing restless energy to ease hyperactivity and inability to concentrate (Altman, 2014). In the cardiovascular system, holy basil enhances healthy circulation by slightly thinning the blood and stimulating circulation, increasing cerebral circulation and reducing cardiovascular stress both physically and via its adaptogenic actions (Herbal Academy, n.d.). All of these actions combined make holy basil a great herb to support the brain. Ashwagandha (Withania somnifera) root Ashwagandha is quite different than most of its stimulating adaptogen comrades in that it is a rather calming root, making it a great ally to nervous and high-strung individuals. Its actions work to soothe, nourish, and strengthen both the endocrine and nervous systems (Groves, 2016), thus supporting the wellness and function of the brain. In a 2009 randomized, placebo-controlled study on anxiety, patients taking a standardized ashwagandha preparation experienced significantly lower levels of anxiety than patients receiving psychotherapy and placebo, and significant differences in mental health, concentration, fatigue, social functioning, vitality, and overall quality of life were noted in the ashwagandha group as well (Cooley et al., 2009). Nervines Nervines are a group of herbs that help to nourish, soothe, and strengthen the nervous system, which can help to revitalize neurotransmitter and nerve function, thus benefiting brain health (Groves, 2016). Chamomile (Matricaria chamomilla) flower Chamomile is a potent anti-inflammatory herb and powerful nervine which makes it a wonderful ally for anyone with nervous disorders, particularly when used fresh as the volatile oils are most intact in this form (Wood, 2008). Commonly used to ease anxiety and tension, clinical trials have shown chamomile to provide significant anxiolytic effects in patients with mild to moderate generalized anxiety disorder (Amsterdam et al., 2009) and may even provide antidepressant activity as well (Amsterdam et al., 2012). Chamomile also helps to ease emotional symptoms when used regularly (Sharifi et al., 2014) and also is beneficial for those who experience anger and inflammation when under stress (Wood, 2008). Lemon balm (Melissa officinalis) leaf Best known for its nervine properties, lemon balm is sometimes referred to as a nervous system trophorestorative (Hoffmann, 2003), which indicates that over time, it helps to tonify and repair the nervous system. It also has mild anti-depressive properties and is beneficial in improving mood (Hoffmann, 2003). It also has mild a tonic effect on the cardiovascular system, improving circulation by helping to dilate blood vessels (Hoffmann, 2003). Lemon balm is also a great ally for healthy brain function as it improves the ability of acetylcholine, a neurotransmitter that plays an important role in memory and learning and often declines as we age, to effectively transmit synaptic messages onto the tissues in the brain (Britannica, n.d.; Groves, 2016). Stimulants Stimulants are substances that raise the level of physiological or nervous activity in the body, and many plants contain chemical constituents that have stimulant actions. Most of these substances have a direct stimulating effect on the nervous and cardiovascular systems, but sometimes directly affect the respiratory, urinary, and other body systems as well (Hoffmann, 2003). Green tea (Camellia sinensis) leaf Tea contains caffeine, theobromine, and theophylline—all chemicals that are stimulating to the nervous and cardiovascular systems (Hoffmann, 2003). Green tea, with its antioxidant effects, has been shown to reduce the risk of age-related cognitive impairment and is also thought to help increase brain activity, memory, and focus by improving how well one area of the brain communicates with another (Groves, 2016). Cacao (Theobroma cacao) fruit Cacao contains several chemicals that are believed to affect the brain in a variety of ways. The first of these chemicals are caffeine and theobromine—both of which are nervous system and cardiovascular system stimulants that are found in varying amounts in chocolate and are believed to work synergistically (Hoffmann, 2003; Hughes, 2014). Cacao also contains a couple of other non-stimulating chemicals that have a direct impact on brain function. Among these are phenylethylamine (PEA), a neuromodulator of brain synapses that plays an important role in mood modulation as well as cannabinoid-like fatty acids that play some role in the cannabinoid system of the brain (Hughes, 2014). A Memory Tonic Tea Recipe for Your Next Study Session The herbs in this recipe are brain tonic herbs that are great for supporting healthy brain function. Not only do they help to relax the nervous system so you can focus (Altman, 2014; Sinadinos, 2008), but they stimulate the circulatory system so you get plenty of good blood flow to your brain (Herbal Academy, n.d.). In addition to this, they specifically work to improve memory recall, mood, and concentration (Groves, 2016)—all things you need in your corner when you are studying! This tea is a great blend to enjoy just before sitting down to study or read. Minty Brain Tonic Tea Enjoy a cup of this brain tonic tea the next time you need to study. With its nervous system and cardiovascular system benefits, it’s sure to support healthy brain function and help you make the most of your next study session! Ingredients 2 tablespoons spearmint (Mentha spicata) leaf 1 tablespoon holy basil (Ocimum tenuiflorum) leaf 2 teaspoons sage (Salvia officinalis) leaf Directions Bring water to a boil in a kettle or pot. While the water is heating, place your herbs in a pint-sized glass canning jar. As soon as your water comes to a boil, remove it from heat. When it stops boiling, pour hot water over the herbs. Cover the jar with a lid to prevent volatile oils from escaping with the steam. Steep for 5-20 minutes. The longer you let it steep, the stronger it will taste! Filter the herbs using a tea strainer into another clean pint-sized glass canning jar. Press down on the herb(s) with a spoon to squeeze out as much liquid as possible. Sweeten as desired, and drink 1-2 cups of tea 20-30 minutes before studying to stimulate the senses and increase blood flow to the brain! Are You Ready To Go Back To School Learn About Herbs? If so, check out our online herbal courses! Whether you are looking into herbalism as a hobby or personal endeavor or preparing for a career, we have herbal courses and packages to suit your path and your educational needs! Our popular Herbalist Path Packages—the Family Herbalist Path, the Professional Herbalist Path, the Entrepreneur Herbalist Path, and the Clinical Herbalist Path—set you on the path you desire to walk! These packages bundle multiple programs together at a discount, saving you money on your enrollment. If you’re looking for a course that meets you where you are, perhaps our Foundational Herbal Courses are for you. We set an herbal foundation in the Introductory Herbal Course, explore herbs in greater depth in the Intermediate Herbal Course, prepare for business endeavors in the Entrepreneur Herbal Course, and delve into complex clinical topics in the Advanced Herbal Course. Not sure which of our Foundational Herbal Courses is a fit for you? Check out our Course Comparison Chart here. We even offer topic-specific Short Courses, such as our Herbal Materia Medica Course, Botany & Wildcrafting Course, The Craft of Herbal Fermentation Course, Herbal Self-Care for Stress Management Course, and our newest, Botanical Skin Care Course! Click here to check out all of our online herbal courses in one place! REFERENCES Aguiar, S., & Borowski, T. (2013). Neuropharmacological review of the nootropic herb Bacopa monnieri. Rejuvenation research, 16(4), 313-326. Altman, R. (2014). Basil: Ocimum spp. Retrieved from http://www.kingsroadapothecary.com/pages/basil. American Botanical Council. (2007). The Commission E monographs: Eleuthero (Siberian Ginseng) root. Retrieved from http://cms.herbalgram.org/commissione/Monographs/Monograph0092.html Amsterdam, J.D., Li, Y., Soeller, I., Rockwell, K., Mao, J.J., Shults, J. (2009). A randomized, double-blind, placebo-controlled trial of oral Matricaria recutita (chamomile) extract therapy for generalized anxiety disorder. Journal of Clinical Pharmacology, 29(4), 378–382. Amsterdam, J.D., Shults, J., Soeller, I., Mao, J.J., Rockwell, K., Newberg, A.B. (2012). Chamomile (Matricaria recutita) may provide antidepressant activity in anxious, depressed humans: An exploratory study. Alternative Therapies in Health and Medicine, 18(5), 44-49. Berger, J.L. (1998). Herbal rituals. New York, NY: St. Martin’s Press. Britannica.com. (n.d.). Acetylcholine. Retrieved from https://www.britannica.com/science/acetylcholine Caldecott, T. (2006). Ayurveda: The divine science of life. New York, NY: Elsevier. Cooley, K., Szczurko, O., Perri, D., Mills, E.J., Bernhardt, B., Zhou, Q., and Seely, D. (2009). Naturopathic care for anxiety: A randomized controlled trial ISRCTN78958974. PLoS One, 4(8), e6628. Frawley, D., & Lad, V. (1986). The yoga of herbs: An Ayurvedic guide to herbal medicine. Twin Lakes, WI: Lotus Press. Grieve, M. (1971). A modern herbal (Vol. 2). New York, NY: Dover Publications. Groves, M.N. (2016). Body into balance: An herbal guide to holistic self-care. North Adams, MA: Story Publishing. Herbal Academy. (n.d.). Holy basil herbal monograph. Retrieved from https://herbarium.theherbalacademy.com/monographs/#/monograph/3045 Hughes, K. (2014). Our chemical love affair with chocolate. Retrieved from https://herbarium.theherbalacademy.com/2014/11/our-chemical-love-affair-with-chocolate/ Hoffmann, D. (2003). Medical herbalism. Rochester, VT: Healing Arts Press. Hoffmann, D. (n.d.) Wood betony: Herbal medicine materia medica. Retrieved from http://www.healthy.net/scr/mmedica.aspx?MTId=1&Id=302 Holmes, P. (1997). The energetics of Western herbs (Vol. 1). Boulder, CO: Snow Lotus Press. Katz, N.J. (2016). Wood betony clinical uses. Natural Herbal Living, June 2016, 27-29. Khalsa, K.P (2008). The way of ayurvedic herbs: A contemporary introduction and useful manual for the world’s oldest healing system. Twin Lakes, WI: Lotus Press. Kongkeaw, C., Dilokthornsakul, P., Thanarangsarit, P., Limpeanchob, N., & Scholfield, C.N. (2014). Meta-analysis of randomized controlled trials on cognitive effects of Bacopa monnieri extract. Journal of Ethnopharmacology, 151(1), 528-535. Lininger, S.W., Gaby, A.R., Batz, F. Austin, S., & Brown, D.J. (2000). Clinical essentials: Science-based reference of complementary and alternative medicine. Portland, OR: Healthnotes. Mathew, J., Paul, J., Nandhu, M.S., & Paulose, C.S. (2010). Bacopa monnieri and Bacoside-A for ameliorating epilepsy associated behavioral deficits. Fitoterapia, 81(5), 315-322. Mars, B. (2007). The desktop guide to herbal medicine. Laguna Beach, CA: Basic Health Publications, Inc. McIntyre, A. (1996). Flower power. New York, NY: Henry Holt and Company, Inc. Miroddi, M., Navarra, M., Quattropani, M. C., Calapai, F., Gangemi, S. & Calapai, G. (2014). Systematic review of clinical trials assessing pharmacological properties of salvia species on memory, cognitive impairment and Alzheimer’s disease. CNS Neuroscience & Therapeutics, 20, 485–495. Oboh, G., & Henle, T. (2009). Antioxidant and inhibitory effects of aqueous extracts of Salvia officinalis leaves on pro-oxidant-induced lipid peroxidation in brain and liver in vitro. The Journal of Medicinal Food, 12(1), 77-84. Panossian A., & Wikman G. (2009). Evidence-based efficacy of adaptogens in fatigue, and molecular mechanisms related to their stress-protective activity. Current Clinical Pharmacology, 4(3), 198-219. Pedersen, M. (2011). Nutritional herbology. Warsaw, IN: Whitman Publications. Rastogi, M., Ojha, R.P., Prabu, P.C., Parimala Devi, B., Agrawal, A., Dubey, G.P. (2012). Prevention of age-associated neurodegeneration and promotion of healthy brain ageing in female Wistar rats by long term use of bacosides. Biogerontology, 13(2), 183-195. Sharifi, F., Simbar, M., Mojab, F., & Majd, H.A. (2014). Comparison of the effects of Matricaria chamomilla (Chamomile) extract and mefenamic acid on the intensity of premenstrual syndrome. Complementary Therapies in Clinical Practice, 20(1), 81-88. Sinadinos, C. (2008). Professional Herbalist Training Program [Lecture]. The Northwest School for Botanical Studies, Arcata, California. Stauber, L. (2016). Wood betony herbal monograph. Natural Herbal Living, June 2016, 4-26. Stough, C., Scholey, A., Cropley, V., Wesnes, K., Zangara, A., Pase, M., & Downey, L. (2013). Examining the cognitive effects of a special extract of Bacopa monniera (CDRI08: Keenmnd): A review of ten years of research at Swinburne University. Journal of Pharmacy & Pharmaceutical Sciences, 16(2), 254-258. Tierra, M. (1980). The way of herbs. New York: Pocket Books. Walsh, E. (2014). Gotu kola. Integrative Herbalism (2)1. Montpelier, VT: Vermont Herb Center. Retrieved from http://www.vtherbcenter.org/wp-content/uploads/2014/06/Journal2014.pdf Winston, D., & Maimes, S. (2007). Adaptogens: Herbs for strength, stamina, and stress relief. Rochester, VT: Healing Arts Press. Wood, M. (1997). The book of herbal wisdom: Using plants as medicines. Berkeley, CA: North Atlantic Books. Wood, M. (2008). The earthwise herbal: A complete guide to old world medicinal plants. Berkeley, CA: North Atlantic Books.

Written By Michael Greger M.D. FACLM • August 23, 2022 Last updated: July 18, 2022 6:55 am • 3 min read https://nutritionfacts.org/2022/08/23/why-i-include-lentils-in-my-brol- Lentils and chickpeas, also known as garbanzo beans, are put to the test. If you compared the total antioxidant content of ten different legumes, which do you think would come out on top? Researchers looked at the “pinto bean, baby lima bean, red kidney bean, black kidney bean [what I believe we more commonly know as black bean], navy bean, small red bean, black eyed bean [black-eyed pea], mung bean, lentil, and chickpea.” Who can guess the winner and the loser? As you can see at 0:33 in my video Benefits of Lentils and Chickpeas, lima beans came in at number ten at the bottom of the list. Then came navy beans, black-eyed peas, and mung beans, which is what bean sprouts are typically made from, in seventh place. Moving into the winner’s circle, kidney beans. I’ll bet many would have guessed those to be our number one, but, no. They came in sixth, in the middle of the pack. Five legumes beat them out: pinto beans, black beans, the bronze to small red beans, the silver to chickpeas (garbanzo beans), and the gold to lentils. As you can see below and at 1:17 in my video how lentils pull away from the pack in terms of scavenging up free radicals. Lentils top the charts based on a variety of different measures. Might it be because they’re so small and their nutrients are concentrated in the seed coat, so smaller means more surface area? That would be my guess. When pitted against cholesterol in vitro to try to prevent oxidation, lentils also seem to stand out, perhaps making it “the best among all tested food legumes for the development of a dietary supplement for promoting heart health and for preventing cancers”—or you could just have some lentil soup. (They are the L in my BROL prebiotic mix recipe featured in How Not to Diet and The How Not to Diet Cookbook.) “Aside from lentils, black beans, black soybeans, and red kidney beans” were also found to top the list. As you can see below and at 2:05 in my video, the ingredients of a breakfast made up of a bagel, cream cheese, margarine, egg, cantaloupe, and whole milk. What would happen if you also served either a bowl of black bean soup, just the amount of fiber found in that bowl of soup, or just the amount of antioxidants found in that bowl of soup? Which do you think works better? Whole plant foods can be greater than the sum of their parts. “Nowadays, it is popular to isolate and sell functional components of foods as dietary supplements and many supplements are marketed for their ‘antioxidant’ properties. However, functional ingredients”—the extracted ingredients—“may not produce the same effects when delivered outside a whole food matrix” or form. In one study, for example, the researchers compared “the ability of black beans to attenuate postprandial [after-meal] metabolic, oxidative stress, and inflammatory responses [to a crappy breakfast] and determine relative contributions of dietary fiber and antioxidant capacity to the overall effect.” Well, it’s kind of a no-brainer. “Overall, the inclusion of black beans in a meal improved postprandial metabolic responses…that could not be explained by either the fiber or antioxidant fractions alone.” Beans can even affect our responses to subsequent meals. When our body detects starch in our small intestine, it slows down rate at which our stomach empties. That makes sense, since the body wants to finish digesting before the next meal comes down the pike. So, researchers “hypothesized that eating a slowly digestible starch, such as lentils, may trigger these potent…mechanisms to result in a sustained delaying effect on gastric [stomach] emptying.” You can see below and at 3:34 in my video, a graphic showing the stomach emptying rate at a second meal consumed four and a half hours after eating a “premeal of either lentils or bread,” a quickly digesting starch. The chart doesn’t show how fast your stomach empties itself of the premeal, but how fast it empties a second meal eaten hours after you ate those lentils or that bread. So what happened? A premeal of lentils significantly slowed stomach emptying of a second meal compared with a premeal of quickly digestible bread. In fact, the lentil premeal slowed stomach emptying by about an hour, which means you would feel that much fuller for that much longer after lunch, simply because you had some beans for breakfast. And, when all the fiber and resistant starch make it down to the large intestine, they can feed the good bacteria in our colon. Researchers fed people a little over a cup of canned chickpeas a day, and, in just three weeks, some of the bad bacteria, the “pathogenic” and “putrefactive bacteria,” got crowded out, nearly halving the number of people colonizing a high ammonia-producing bacteria, indicating that chickpeas “have the potential to modulate the intestinal microbiome to promote intestinal health in humans” within a matter of weeks. I’ve since expanded my BROL prebiotic mix to include hulled purple barley and rye berries. Together with oat groats and beluga lentils, they form the base for many a sweet and savory dish in the Greger household. Key Takeaways Total antioxidant content of ten legumes, from most to least: lentils, garbanzo beans (chickpeas), small red beans, black beans, pinto beans, kidney beans, mung beans, black-eyed peas, navy beans, and lima beans. Lentils also stand out when pitted against cholesterol in vitro to try to prevent oxidation, making them “the best among all tested food legumes for the development of a dietary supplement for promoting heart health and for preventing cancers”—but why not just eat lentils themselves? Although extracts, dietary supplements, and the like are popular, whole plant foods can be greater than the sum of their parts. When researchers compared black beans to an unhealthy breakfast, the beans were found to improve after-meal metabolic responses “that could not be explained by either the fiber or antioxidant fractions alone.” Beans, such as lentils, can also slow stomach emptying of a subsequent meal, leaving you feeling much fuller for longer. The fiber and resistant starch in beans also feed the good bacteria in our colon, thereby crowding out our bad “pathogenic” and “putrefactive” bacteria. Source: https://nutritionfacts.org/2022/08/23/why-i-include-lentils-in-my-brol-recipe/

Dry, sensitive, itchy or blemished skin - we know how frustrating it is! Especially when you feel that no matter how good a cream, serum or treatment can really make a difference. The thing is: Your skin might not be to blame for your skin problems at all. Instead, the cause could lie in your gut.The connection between skin & gut The skin - the mirror of the soul? You can often tell our lifestyle by looking at our face. Perhaps we have slept too little, drunk too much alcohol or simply had a lot of stress. Of course, nutrition also plays an important role. Either way, our skin often reflects our lifestyle habits. It looks tired, red, pale or blemished. But it is not only our lifestyle that leaves traces on our skin: The condition of our gut can also have a demonstrable effect on the skin. Studies have shown that patients with skin diseases also have changes in the gut microbiome. In addition, our psyche plays an essential role. Stress primarily has a negative effect on our gut microbiome, which in turn affects our skin. A vicious circle. What many do not know: Research has shown that patients with chronic skin diseases such as rosacea, neurodermatitis and psoriasis often have dysbiosis - an imbalance of bacteria in the gut. Either harmful bacteria have gained the upper hand and/or the diversity is greatly reduced. Test your gut-skin-axis What can you do to support your gut and skin health? We have 10 tips for you! (The 10th is the most important!) 1. Nutrition: Your diet forms the basis of a healthy microbiome. So true beauty really does come from within. Choose natural foods and use predominantly plant-based alternatives. The rule here is: diversity instead of superfoods! 2. Sun yes, but not too much: Make sure that your skin sees sunlight every day. Avoid the midday sun, especially in summer. Pay attention to the ingredients of sun creams and use natural cosmetics. 3. Forget the advertising promises and expensive cosmetic products: You don't need a pore-free cleanser or a pH-neutral body wash. If possible, wash mostly with water. Always check the ingredients before you buy, apps like Code Check can be very helpful - you'll be shocked at what's in your skincare products. 4. Exercise: When you exercise, you increase blood flow to your skin, providing it with essential nutrients and oxygen. Exercise has been shown to improve skin health. Try to walk at least 20 minutes a day! 5. Get enough beauty sleep: A study published in the journal Clinical and Experimental Dermatology found that the skin of people who slept seven to nine hours a night was better hydrated, protected and healed than people who slept five hours or less. 6. Avoid constant stress: When stressed, the body releases the hormone cortisol, which in turn raises blood sugar and blood pressure - in this state we are more prone to skin irritations and infections. During your next yoga session, think consciously about your skin. 7. Drink enough water: Drinking more water is the most natural way to achieve the glowing, healthy skin we all want. Your gut microbiome will also thank you for it - because nutrients can only be transported and toxins excreted with sufficient fluids. 8. Avoid toxins like alcohol, cigarettes and sugar: they can affect the good bacteria and feed the pathogenic bacteria. 9. Breathe deeply: Deep breathing flushes excess carbon dioxide from our bodies and replaces it with a rich supply of cell-activating oxygen. This internal pick-me-up improves circulation, invigorates cells and minimises the effects of stress on the skin. 10. Pay conscious attention to your gut and listen to your gut feeling: if your gut is causing problems, you should take these symptoms seriously. A regular microbiome check can be helpful - even without symptoms!Gain insight into your gut microbiome The good news is that there are several simple ways to increase microbial diversity and improve your gut health. Through the myBioma microbiome analysis, you will learn about your microbial composition and which bacteria live in your gut. You get an overall picture of your gut universe and significant insights into your health status. In line with your results, you will receive nutritional recommendations, e.g. to optimise your gut-skin-axis. Be the best version of yourself! With Gratitude, Gabriela Ana Holistic Health Coach MyBioma.com

“The pursuit of the knowledge of Vedanta must be propelled by the desire to constantly improve and better oneself as a human being” Education, today, is often reduced to a mere parroting of others’ ideas. Memorizing what others have said and claiming it to be ‘knowledge’. The word ‘education’ originally means ‘to draw out’ or ‘to lead out’ and not to merely stuff our minds with facts and figures. True education can occur only when we take the right approach to learning. And this is even more important when learning a subtle subject such as Vedanta. There are three main steps in the learning process. They are: Sravana, Manana, Nidhidhyasana Sravana, the intake of knowledge, is the first step in the learning process. The importance of this step cannot be overemphasized. In order to gain from Vedanta, it is imperative that we expose ourselves regularly to the knowledge. This can be through reading books on Vedanta or listening to or watching lectures on Vedanta. This stage is important because we are ultimately a function of the inputs we feed to ourselves. Just as the body is a function of the food that is ingested, the mind too is a function of the thoughts it is exposed to. At the same time, merely listening to lectures or reading books is of no use if one does not digest the knowledge. In fact, excessive reading or too many lectures can create confusion. It is important that we think about what we read or hear and this where the next step of the learning process begins. Manana, reflecting on the knowledge is the second step in the learning process. The recommended time for the reflection on Vedantic knowledge is from 4 to 6 a.m. This period is called brahmamuhurta.It is the ideal time for absorbing and questioning the subtle concepts put forth in Vedanta. This is because the mind is not disturbed by the hustle and bustle of the day just yet. It is fresh from a good night’s sleep and free from other thoughts. It is also acknowledged as the time when the sattvika content in us manifests itself. A combination of these factors makes the early morning reflection most fruitful. It is the time we get to ourselves, free from our worldly commitments as parents, spouses, students etc. The time to think about how we can put the principles of Vedanta into practice in our everyday lives, question some concepts that we might find difficult to accept and think about how some of the concepts function in our lives. The last stage in the learning process is nidhidhyasana, putting the knowledge into practice. Literally, nidhidhyasana means ‘meditation’. However, at a more relative level we can take it to mean putting the knowledge into practice. This is the most important stage of the learning process. True knowledge is what we are able to integrate in our day-to-day lives. Having immense knowledge about Vedanta without living the knowledge is like gold on a mule’s back. It is better to have little knowledge and apply it. Only then do we understand the true worth of Vedanta. The pursuit of the knowledge of Vedanta must be propelled by the desire to constantly improve and better oneself as a human being. Immense is our potential, what we need to do is tap into it. We must pursue Vedanta and our goals for self-development with great enthusiasm and faith. And the fruit will be there for us to see. Autor: Jaya Row Original post: https://vedantathoughts.wordpress.com/tag/smt-jaya-row/

Glutathione is probably the most important substance in the body that works to eliminate toxins. We are constantly exposed to toxins on a daily basis. The importance of this antioxidant, and its powerful effect, has long been known to (orthomolecular) specialists. Consumers too are becoming increasingly aware of the powerful effects and importance of glutathione. A positive development in our opinion! What is Glutathione and how do we get it? Glutathione is a tricky word for a tripeptide. Simply put, it is a substance composed of a compound of three amino acids. In the case of glutathione these are the three amino acids cysteine, glycine and glutamine. Glutathione is found in high concentration in all living organisms and in all body cells. In principle, the body can produce glutathione itself from the amino acids it is made up of. So under ideal conditions the molecule is constantly produced and transported naturally by our bodies. Foods from which we get glutathione or the three building blocks of the amino acids in high concentration are: asparagus, avocado, spinach, cauliflower and walnuts. Under normal circumstances, glutathione can be produced by the body as needed. However, with advancing age and increased oxidative stress, the body's own production can decline significantly. In addition, glutathione is used up in large quantities during illness, stress, fatigue and physical exertion. There are also a number of known causes of glutathione deficiency. Reasons for this are: radiation, infections, environmental toxins, smoking, medicine use, (top) sport and chemical pollution. What is the function of Glutathione? The power of glutathione lies mainly in the sulphur groups it contains. Sulphur is a sticky molecule and acts as a kind of 'flypaper' to which bad substances such as free radicals stick. Glutathione goes through all our cells to collect and then remove toxins and heavy metals. But there are more essential functions that glutathione supports in our bodies: DNA protection and repair - Glutathione has a protective effect on our cells and our DNA[SOURCE]. GSH, one of the three forms of Glutathione, has a strong influence on DNA damage and repair. When the level of Glutathione is sufficient, our cell nuclei and DNA are protected. Functioning of mitochondria - Glutathione has an important task in the process of making our mitochondria function effectively[BRON]. Mitochondria are responsible for cellular metabolism and energy production, among other things. Strengthen immune system - Glutathione also has an important function in strengthening our immune system[BRON]. It plays a role in many processes in our body that keep our immune system functioning optimally. This is especially true for the reproduction and activation of lymphocytes. These are just some of the benefits that Glutathione has in our bodies. It is also thought to be highly effective against inflammation and to improve liver function. The Mother of All Antioxidants? An exceptional function of glutathione is to recycle other antioxidants. It is the only antioxidant that constantly regenerates itself to neutralise free radicals. The amazing thing is that glutathione also does this with other antioxidants that have been oxidised. This makes glutathione very important for maintaining optimal levels of vitamins C, E, alpha-lipoic acid and coenzyme Q10. This unique function ensures that glutathione supports, increases and activates the entire capacity of our antioxidant system. These are the forms of Glutathione that we support A sufficient amount of glutathione in the body cannot be taken for granted. Therefore it may be necessary to take additional glutathione, especially at an older age. Liposomal Glutathione Glutathione supplementation can be of great benefit to many people given the essential functions it performs in our bodies. However, a major problem arises here: the absorption of glutathione. The fact is that the cells in our gastrointestinal tract consume glutathione directly. The acidic environment of our stomach, among others, also breaks down the glutathione molecule. As a result, it rarely makes it into our bloodstream. And that is precisely what is so important. Vimergy Glutathione This product from Vimergy is completely pure. The vegan capsules are free of artificial fillers and flavourings. It is guaranteed that no GMO, soya or gluten are used. The glutathione in the supplement is obviously of the highest quality. You deserve a better life! In collaboration with Morgan is Nu With gratitude, Gabriela Ana Holistic Health Coach

We probably all know it: digestive problems. Whether diarrhoea, constipation, bloating or pain, these symptoms are unpleasant. The causes are often due to an imbalance in the bacteria of our gut flora, also known as the gut microbiome. What many don’t know: A dysbalance of our gut bacteria, can manifest itself in far more symptoms than digestive discomfort. Irritable bowel, leaky gut, weight problems, skin, liver, thyroid, joints, inflammation, psyche, insulin balance and various other diseases can be related to the condition of our gut. 5 pillars of a healthy gut microbiome However, the gut microbiome is not only responsible for ailments, but is the prerequisite for our health and general well-being. If our gut is doing well, we usually feel healthier and more vital. Although the basic microbiome is determined by our genetics, we can have a positive effect on our gut bacteria through diet and lifestyle and promote a healthy balance. At myBioma we summarise 5 pillars of a healthy gut microbiome: Nutrition, stress reduction or the right way to deal with stress, sufficient exercise and sleep, and avoiding toxins such as alcohol. In the following, we will go into detail about the 5 pillars so that you can make your diet and lifestyle microbiome-friendly. Pillar 1: The right diet for the gut microbiome A gut-friendly diet affects your gut like proper care affects a beautiful garden. With food, we can feed the right bacteria to multiply (the beautiful flowers in the garden) and avoid the growth of unwanted bacteria (like the weeds in the garden). Our gut bacteria particularly like vegetables, fruit, whole grains, probiotic and fermented foods, such as sauerkraut or yoghurt, and tend to react in a stressed way to saturated fats, processed foods and industrial sugars. Changing your diet can be challenging, so it makes sense to take it one step at a time rather than changing everything overnight. The first step in the right direction can be fermented foods. A recent study by Thriene et al. looked at the effects of fermented vegetables and sauerkraut on alpha diversity. Diversity describes the diversity of bacteria in the microbiome. The more different bacteria live in the gut and the better distributed their ratio, the higher the diversity. Low diversity is associated with many diseases such as diabetes, obesity, thyroid disease, depression, etc. The alpha diversity describes the composition of the gut bacteria in an individual and is described with the Shannon index. Beta diversity compares the diversity of at least two different individuals. This is used when comparing two population groups. Figure 1: Illustration of diversity by consumption of fermented vegetables and sauerkraut (after Thiene et al., 2022) The study participants of Thriene et al. consumed 150 g of sauerkraut or a variety of six different commercially available fermented vegetables daily for a fortnight. Figure 1 shows how the alpha diversity increased after the diet with sauerkraut (light blue) and fermented vegetables (yellow). (1) So nothing stands in the way of consuming fermented vegetables, because they influence the bioactive substances and beneficial gut bacteria. If you are now in the mood for fermented foods, we recommend the myBioma cookbook: Microbiome food – recipes for your gut bacteria. How nutrition and gut bacteria influence the psyche Fermented foods are considered psychobiotics. Psychobiotics are any interventions that affect the gut-brain axis.(2) Examples would be: Prebiotics (salsify), probiotics (kefir), postbiotics (SCFA) and synbiotics (combination of prebiotics and probiotics). The psychobiotic effect is a complex process between probiotics, prebiotics, postbiotics, gut hormones, neurotransmitters and gut bacteria. One can imagine an interaction of all participants like in a small assembly line factory: with probiotics, bifidobacteria and lactobacilli move into the gut. Prebiotics provide those bacteria with food. Short-chain fatty acids are formed through the supply of pro- and prebiotics, which in turn activates intestinal hormones. Short-chain fatty acids and gut hormones can subsequently influence the central nervous system. And then there are the neurotransmitters. Neurotransmitters are like telephones that pass information from one nerve cell to another via synapses. Those neurotransmitters are also influenced by psychobiotics, a real interplay between them. Who must not be forgotten is the vagus nerve, because it enables the connection between the gut and the brain. We often hear that stress has a negative effect on the gut, which brings us directly to the second pillar, stress. Pillar 2: The right way to deal with stress Stress is almost unavoidable in today’s world and is necessary in many situations to perform well. However, stress can also lead to anxiety and depression. It is not the stress itself that makes us ill, but the wrong stress management. Those who experience stress without negative emotional effects show a high resistance to stress. This is influenced by a variety of factors, including the gut microbiome. This is where the gut-brain axis comes into play. Some studies show that there is a connection between the gut-brain axis and stress resistance or stress resilience. It is thought that short-chain fatty acids (SCFA), for example, have a positive effect on mood. (3) Figure 2: Illustration of the psychobiotic influence on the microbiome. influence on the microbiome (after Sarkar et al.). In Figure 2, the red arrows show how stress affects the gut barrier and the gut-brain barrier. The barrier function is negatively influenced by stress, because glucocorticoids are emitted during stress, which in turn disrupt the Barrie. Pro-inflammatory substances subsequently promote inflammation and thus also pro-inflammatory cytokines. These have a negative influence on the intestinal barrier and the blood-brain barrier. The psychobiotic influence is shown in blue in Figure 2. Psychobiotics can reduce glucocorticoids and pro-inflammatory cytokines and help rebuild the gut barrier. They also have a positive effect on the gut-brain barrier.(2) Indeed, research on the gut stress axis is in its infancy and still needs much in-depth research. However, one thing is certain: good stress management has a positive effect on our health and our microbiome. Pillar 3: Sufficient exercise for a healthy gut microbiome Exercise is good for us, that’s nothing new. However, more and more studies indicate that exercise also has an effect on alpha diversity. According to Miranda-Comas et al., short-chain fatty acids (SCFA) are formed more frequently. We remember that SCFA have an anti-inflammatory effect, they strengthen the intestinal barrier and serve as food for the intestinal epithelial cells. They have a positive effect on our immune system. (4) Learn more about this in: How are exercise and the microbiome connected?. Pillar 4: Sufficient restful sleep for our gut bacteria A good night’s sleep makes us feel fitter and more productive. Sleep is vital for maintaining various functions in the body. Our gut bacteria are also happy to get enough sleep.(8) Unhealthy sleep patterns can lead to a decrease in diversity and negatively affect the gut-brain axis. In turn, gut bacteria influence our sleep health. (9) It’s a give and take: if we sleep enough, we promote the positive gut bacteria and they promote our sleep hygiene. Pillar 5: Avoiding toxins like alcohol It is no secret that excessive alcohol consumption has a negative effect on our health. Sometimes it can be one glass too many, but don’t worry, our microbiome helps us fully recover. However, the effect of excessive alcohol consumption on the microbiome should not go unnoticed. (5) The study by Leclercq et al. showed that alcohol decreased faecalibacteria, which have anti-inflammatory effects (6). In addition, another study illustrated that the integrity of the gastrointestinal barrier decreased due to the decrease in Roseburia (7). Alcohol is difficult to metabolise, can severely stress or damage the liver, and can lead to an imbalance of gut bacteria. So it’s better to skip the beer and go for water, your gut bacteria will thank you for it! In summary, we would like to show you that the microbiome can be changed. It is in your hands and you can positively influence your microbiome. To find out how your own gut microbiome is doing and how it affects your health, you can test it from the comfort of your own home. With myBioma, you get a comprehensive report on your gut health and additional lifestyle and dietary suggestions to help balance your microbiome. Author Renate Matzner-Hoffmayr In colaboration with My Bioma. Need more information ? take a free consultation here. Gabriela Ana Holistic Health Coach References Thriene K. et al. Effects of Fermented Vegetable Consumption on Human Gut Microbiome Diversity—A Pilot Study. Fermentation. ;8(3).(2022). Sarka A et al. Pychobiotucs and the Manipulation of Bacteria-Gut-Brain Signlas. Trends in Neurosciences. (2016). Bear T et al. The Microbiome-Gut-Brain Axis and Resilience to Developing Anxiety or Depression under Stress. Microorganisms. (2021) Miranda-Comas G. et al. Implications of the Gut Microbiome in Sports. Sports Health (2022). Day AW. et al. Gut Microbiome Dysbiosis in Alcoholism: Consequences for Health and Recovery. (2022). Leclercq S. et al. Alterations of kynurenine pathway in alcohol use disorder and abstinence: a link with gut microbiota, peripheral inflammation and psychological symptoms. Transl Psychiatry. ;11(1):503. (2021). Seo B et al. Roseburia spp. Abundance Associates with Alcohol Consumption in Humans and Its Administration Ameliorates Alcoholic Fatty Liver in Mice. Cell host & microbe. ;27(1):25-40.e6. (2020). Flikkema J. The Relationship Between the Gut Microbiome and Sleep Examined Through Associated Human Disease. University Honors Theses. (2022). Han M. et al.. The interplay between sleep and gut microbiota. Brain Research Bulletin. (2022).

Posted ByLauren May It’s an Appalachian summer morning and the sun is just starting to peek its face over the mountain. I start my day in the tea garden. The tops of the trees glow gold while the valley is still cool and covered in dew. I wander through the garden, favorite mug in hand, snipping a bit of lemon balm (Melissa officinalis), blue vervain (Verbena hastata​​), tulsi (Ocimum tenuiflorum), and catnip (Nepeta cataria). Of course, I can’t forget to pick some yarrow (Achillea millefolium) and echinacea (Echinacea angustifolia) on the way in (those will go in a bud jar to enjoy!). I bring the mug back indoors and put my tea kettle on. Once ready, I pour the boiling water over my freshly gathered herbs and steep for 10 minutes before enjoying. This is my ideal summer morning. My garden has slowly morphed from a traditional kitchen garden filled with an abundance of vegetables into a tea garden. What many think when they hear about a tea garden is a patch of land filled with traditional tea plants, Camellia sinensis. However, for me, it is a garden filled with a multitude of herbs and medicinal plants. I have always grown herbs alongside my vegetables. They not only keep garden pests away, but they can also help your vegetables grow in greater abundance (Ianotti, 2022). One example of this is growing basil next to your tomato plants to improve your yield, repel insects and disease, and improve the flavor (Riotte, 1998). As the years go on, I find myself adding more herbs with less and less room for the vegetables. This year I started a second garden for my vegetables so that my kitchen garden could be dedicated to my beloved herbs with a few veggies and pollinator-friendly native flowers here and there. These are the plants you will find growing in my tea/herb garden: Lemon balm (Melissa officinalis) Rosemary (Rosmarinus officinalis) Rose (Rosa spp.) Nettle (Urtica dioica) Tulsi (Ocimum tenuiflorum) Echinacea (Echinacea spp.) Yarrow (Achillea millefolium) Catnip (Nepeta cataria) Blue vervain (Verbena hastata) Chamomile (Matricaria chamomilla) Bachelor’s button (Centaurea cyanus) Wild bergamot or bee balm (Monarda fistulosa) Vick’s Plant (Plectranthus tomentosa) Peppermint (Mentha piperita) Basil (Ocimum basilicum) Dill (Anethum graveolens) Toothache Plant (Acmella oleracea) Red clover (Trifolium pratense) Pleurisy root (Asclepias tuberosa) St. John’s wort (Hypericum perforatum) Ashwagandha (Withania somnifera) Sorrel (Rumex acetosa) Clary sage (Salvia sclarea) Thyme (Thymus vulgaris) Borage (Borago officinalis) Anise hyssop (Agastache foeniculum) Lemongrass (Cymbopogon citratus) Lemon verbena (Aloysia citrodora) Calendula (Calendula officinalis) Nasturtium (Tropaeolum majus) Chrysanthemum (Chrysanthemum morifolium) Mugwort (Artemisia vulgaris) Skullcap (Scutellaria lateriflora) Chives (Allium schoenoprasum) Blue sage (Salvia azurea) It’s truly hard to pick favorites, but if I had to pick only three they would be lemon balm, nettle, and tulsi. Tea Garden Favorites Lemon balm is in the mint family and grows prolifically. I find it coming up all over my yard. I welcome each new patch because lemon balm is the herb I use most often for brewing tea. The aroma is soothing and sweet with a little burst of tartness thrown in there for good measure. Lemon balm’s traditional and current uses include: supporting digestive issues, nurturing the nervous system, and used for nausea, fevers, and as a sleep aid (Kuhn & Winston, 2008b). Nettle (Urtica dioica) is my second most-used herb. It has a light, almost grass-like, flavor. It tastes pleasant blended with most any herb I have growing in the garden. I often use it as a base to which I add other herbs. Nettle is traditionally used to support healthy urinary function. It is also beneficial for upper respiratory health (Mountain Rose Herbs, n.d.). Nettle is high in vitamins A and C and is a good source of quercetin, iron, magnesium, and potassium (Nettle Leaf: Health Benefits, Nutrition Facts, and How to Prepare It, n.d.). Tulsi (Ocimum tenuiflorum) is somewhat floral in aroma. When added to a tea blend, it is always the first note I smell when going in for a sip. It is a mild adaptogen, meaning it can directly help the body “adapt” to physical, chemical, metabolic, and psychological stressors (Cohen, 2014). Traditionally, tulsi is used to help support stress, diabetes, asthma, and colds (Kuhn & Winston, 2008). I use the herbs growing in my garden to make both teas and longer-steeped infusions, which are prepared slightly differently. A typical beverage tea uses less plant material. A good guideline is 1 teaspoon-1 tablespoon dried herb per cup of water. A beverage tea steeps for a shorter period of time, usually 5-10 minutes. Teas are usually made using very hot water, but not always. Tea is often made in small batches or simply as a single cup at a time (Carpenter, 2018). A long-steeped infusion can be made in either warm or cool water. However, warm infusions are more common. Unlike tea, infusions are made in larger batches and with more plant material. Infusions often call for 1-3 tablespoons dried herb per cup of water. Infusions also take longer than tea to make, infusing for several hours or even overnight (Carpenter, 2018). Shorter-steeped teas are what I make most often using herbs fresh from my garden. I often find myself making tea out of some more unusual ingredients in my garden, as well. For example, one non-traditional tea ingredient that I love using is radish greens! The radish greens are bright and fresh and I often have radishes growing alongside my herbs. In a tea, they impart that same bright, fresh quality. They are packed with vitamins like A, C, and B6 (FoodData Central, 2022). They also contain minerals like magnesium, calcium, and iron. They are particularly enjoyable in a tea with nettle and peppermint. Tea can be a quick pick-me-up or a soothing way to end your day. As much as I love to begin my day in the tea garden, I often find myself in it before I go to bed as well, gathering lavender, chamomile, and lemon balm to make a soothing nighttime tea that supports my sleep and helps me to unwind. One of my favorite evening blends is a combination of lemon balm, tulsi, lavender, chamomile, and blue vervain, steeped for 10 minutes and finished with local honey and a dash of milk. A Problem Of Abundance: What To Do With Excess Tea Herbs Herbs are best harvested regularly to keep them happy and promote growth. Allowing herbs to flower affects their taste, often making them less flavorful (Slack, 2021). As much as I love herbal tea, it’s still hard to use all of the abundance that my tea garden provides. You may need to be cutting your herbs back every other week or so. This is where drying comes in. In the winter, I crave my teas just as much (if not more) than I do in the summer. Having dried herbs on hand all winter long is such a comfort! Another benefit is that they are packed full of vitamins and nutrients that support our immune systems in the winter. My favorite cold weather tea blend is a combination of nettle, tulsi, rose hips, and thyme, finished off with honey. Here are a few helpful tips I use when harvesting herbs from my own garden to dry: Always harvest in the morning, after the dew has evaporated, and before the sun and heat hit the plant. Make sure to use clean shears. This is beneficial both to you and the plant. Brush off and remove any organic material, such as bugs and dirt. If air-drying herbs, make small bundles to hang using natural twine. Make sure they have room for air to evenly circulate around the bundles. You may also lay them flat on mesh screens to dry. Drying can take a week or longer. Allow them to dry completely before placing them in airtight jars. Avoid direct sunlight on your herbs as they are drying and also once dried. Direct sun will cause them to lose flavor. My herbs are dried over my kitchen window, which has bright light with no direct sunlight. In Closing, Anyone who enjoys herbal teas regularly understands that tea is an empowering tool for your health and well-being when used with the care and respect it is owed. There is something deeply healing about the ritual of tea. Whether you’re buying tea that’s already dried and blended or you are growing your own tea garden and drying herbs yourself, making tea is a time of thoughtfulness where you are actively nourishing your body. Plants are our companions in this world. We can only hope to provide them with as much love and care as they do us. A crucial reminder: tea should not be substituted for healthy lifestyle practices such as good sleep habits, exercise, and diet. Having a daily cup of tea is a powerful adjunct to these self-care practices. Interested in learning more about blending your own tea mixes? Check out our Tea Blending 101 Workshop! REFERENCES FoodData Central. (2022, October 30). Fdc.nal.usda.gov. https://fdc.nal.usda.gov/fdc-app.html#/food-details/1103168/nutrients Carpenter, R. (2018, October 19). Herbal tea or herbal infusion: What’s the difference?. Herbal Academy. https://theherbalacademy.com/herbal-tea-or-herbal-infusion/ Cohen, M.M. (2014). Tulsi – Ocimum sanctum: A herb for all reasons. Journal of Ayurveda and Integrative Medicine, 5(4), 251-259. https://doi.org/10.4103/0975-9476.146554 Iannotti, M. (2022, March 11). Companion planting flowers and herbs in the vegetable garden. The Spruce. https://www.thespruce.com/interplanting-flowers-and-herbs-in-the-vegetable-garden-1402759 Kuhn, M. A., & Winston, D. (2008). Winston & Kuhn’s herbal therapy & supplements: A scientific & traditional approach. Lippincott Williams & Wilkins. https://books.google.com/books?id=sdmXpHlWrZoC&q=ocimum+sanctum#v=snippet&q=ocimum%20sanctum&f=false Kuhn, M. A., & Winston, D. (2008b). Winston & Kuhn’s Herbal Therapy & Supplements: A Scientific & Traditional Approach. In Google Books. Lippincott Williams & Wilkins. https://books.google.com/books?id=sdmXpHlWrZoC&q=lemon+blam#v=snippet&q=lemon%20balm&f=false Nettle leaf: Health benefits, nutrition facts, and how to prepare it. (n.d.). WebMD. Retrieved May 25, 2022, from https://www.webmd.com/diet/health-benefits-nettle-leaf Nettle leaf, North American. (n.d.). Mountain Rose Herbs. Retrieved May 24, 2022, from https://mountainroseherbs.com/north-american-nettle-leaf Riotte, L. (1998). Carrots love tomatoes : Secrets of companion planting for successful gardening. Storey Pub.

Attention, danger of addiction! Golden milk – or turmeric latte, as the IT drink is often called – promises lasting health and tastes incredibly good. Whether at home, on the couch, in porridge for breakfast or as a delicious smoothie supplement, the delightful turmeric is an all-rounder. Here you can find out all about the Golden Milk – recipe, interesting facts and healing effects of turmeric! Preparing our turmeric paste is quick and easy – so you have more time to enjoy the delicious hot drink. Cancer-inhibiting medicinal root from India? Turmeric has gained more and more attention in recent years. Whether exploring Indian cuisine, IT drinks like turmeric latte or in science – turmeric is in vogue. But what can the root, which belongs to the ginger family, really do? We take a look at it! Turmeric was already used 4000 years ago in India and was considered sacred. It is a central part of the traditional Indian healing art of Ayurveda, where it is counted among the “hot” spices – meaning that turmeric is said to have cleansing and energy-saving effects. Even today, there is a hype about turmeric. The positive properties are said to range from gut-stimulating to cancer-inhibiting. Whether all the attributed abilities are really true remains questionable. The studies have not been clearly clarified. What we do know for sure, however, is that turmeric stimulates the production of gastric juice and bile acids and thus supports digestion. (1) But it is only now that things are getting really exciting: turmeric, or more precisely the ingredient curcumin, is said to have antioxidant and anti-inflammatory effects. (2) For example, one study showed an improvement in knee osteoarthritis, (joint wear and tear) due to curcumin. (3) Some scientists have also looked at curcumin and its effect on cancer, and some studies have found a protective effect. However, the studies contradict each other and a clear proof for an anti-cancer effect could not be found so far. [4, 5] Eaten together with black pepper, curcumin is absorbed 2000% better in the gut. Another exciting fact revolves around the absorption of turmeric from food: curcumin is absorbed in the gut and then passes through the blood to the liver, where a large part is immediately broken down. Thus, the curcumin does not reach the entire body and cannot unfold its positive effects. However, if turmeric is eaten together with black pepper, this effect is nullified. The bioavailability, i.e. the proportion that actually reaches the entire body, is said to be increased by 2000%. That’s why we enjoy our turmeric latte with a pinch of pepper! (6) How turmeric affects the intestinal flora has not yet been researched. But there are certainly still many interesting things to discover in this area. What we eat has a significant influence on the composition of the intestinal flora. We are developing more and more gut-friendly recipes for you on our blog. So, at least for now, turmeric’s magical abilities remain theories. Nevertheless, turmeric seems to have a positive influence on digestion and health and not to forget, it tastes wonderful and looks beautiful. So, according to the motto, maybe it helps and it definitely doesn’t hurt! Golden milk recipe Ingredients 4 tbsp. turmeric powder 8 tbsp water 1/2 tsp fresh ginger, grated 1/2 tsp cinnamon a pinch of nutmeg, grated a pinch of black pepper honey to taste 1 tsp coconut oil 350 ml milk of your choice (cow’s milk, almond milk, oat milk, etc.) Preparation First we make a turmeric paste – this is best kept in a preserving jar in the fridge for about a week. This way you have a small supply and can enjoy the turmeric latte at any time. Mix water with turmeric, cinnamon, ginger and nutmeg in a small pot. Heat the saucepan and let the liquid simmer for a few minutes until it thickens. Do not leave the pot alone and keep stirring – this way nothing will burn. Allow the finished paste to cool a little before pouring it into a preserving jar. By the way, plastic containers are not particularly suitable for this, as the turmeric stains strongly. Now it’s time for the “latte” part of the drink! This means that the next thing is the milk. Heat it in a small saucepan and stir in a teaspoon (or more!) of the turmeric paste. Once the golden milk is nice and warm, add the coconut oil – this makes the milk really smooth and makes the turmeric latte run down the throat like liquid gold. If you like, decorate the turmeric latte with a pinch of cinnamon and pepper – this gives the drink a little kick and helps with the positive effects. That’s it! Now you should definitely make yourself comfortable and really enjoy the taste explosion! Because it’s not called Golden Milk for nothing – a particularly delicious hot drink awaits you here! And if your craving for Indian spices hasn’t been satisfied yet, try the turmeric paste in oatmeal porridge or in a mango-banana smoothie. There are no limits to your imagination! Cheers Source: https://www.mybioma.com/en/blog/golden-milk-the-cure-for-all-diseases/ References (1) Brockhaus Enzyklopädie. in 24 Bänden, 19. völlig neu bearb. Auflage, Band 5, Brockhaus, Mannheim 1988, S. 56. (2) Aggarwal BB, Shishodia S, Takada Y, et al. Curcumin suppresses the paclitaxel-induced nuclear factor-kappaB pathway in breast cancer cells and inhibits lung metastasis of human breast cancer in nude mice. Clin Cancer Res. 2005;11(20):7490-8. (3) Madhu K, Chanda K, Saji MJ. Safety and efficacy of Curcuma longa extract in the treatment of painful knee osteoarthritis: a randomized placebo-controlled trial. Inflammopharmacology. 2013;21(2):129-36. (4) Tsvetkov P, Asher G, Reiss V, Shaul Y, Sachs L, Lotem J. Inhibition of NAD(P)H:quinone oxidoreductase 1 activity and induction of p53 degradation by the natural phenolic compound curcumin. Proc Natl Acad Sci USA. 2005;102(15):5535-40. (5) Menon VP, Sudheer AR. Antioxidant and anti-inflammatory properties of curcumin. Adv Exp Med Biol. 2007;595:105-25. (6) Shoba G, Joy D, Joseph T, Majeed M, Rajendran R, Srinivas PS. Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta Med. 1998;64(4):353-6.