By: Alexis Newman, GatorCare Intern
Did you know that there are natural supplements proven to be as effective as certain pharmaceuticals? While natural herbs and supplements are not FDA-regulated and should be used with caution, studies have found that there are natural remedies for almost anything. Next time you find yourself struggling with one of these common dilemmas, or you want to proactively defend your health, consider trying out nature’s science-backed alternative! Check with your primary care provider before starting any herbs or supplements.
Sleep, Anxiety, and Stress
- Ashwagandha is a safe herb that has been used for centuries to lower stress levels. It lowers the circulation of cortisol, while having serotonergic effects that make it a great option for people struggling with sleeping disorders, anxiety, and depression. It’s been clinically proven countless times to be an excellent option for self-care intervention and generally avoids the hormonal dependence and grogginess caused by relying on sleep medications, such as Melatonin, every day. The recommended dosage is 600mg/day for up to 8 weeks, or 1250mg/day for up to 10 days.
- Valerian is a medicinal root that is scientifically approved to treat sleep disturbances, insomnia, sleep onset, latency, and improve overall sleep quality. It works by increasing GABA availability, which calms the central nervous system and mimics the sedative effect of common depressants. It can also be used as a natural treatment for mild stress and anxiety! Typical doses are 300-600mg before bedtime. Avoid combining Valerian root with alcohol or other sleep medications without consulting your doctor.
- Chamomile, commonly prepared as tea, is renowned for its calming/anxiolytic properties. Studies have demonstrated its efficacy in reducing symptoms of moderate/severe generalized anxiety, as well as promoting overall sleep quality. In addition to improving sleep quality and anxiety symptoms, chamomile relaxes muscles in the digestive system, relieving bloating and indigestion. Plus, it has been observed to help with blood sugar regulation and inflammation!
Digestion
Ginger is widely recognized for its anti-nausea properties, especially during chemotherapy and pregnancy. Ginger is incredible for so much more than that! Ginger possesses anti-inflammatory and analgesic effects that support digestion by stimulating digestive enzymes and circulation. It’s also currently being researched for surgical use and as an anticancer agent. Fresh ginger is a delicious, safe root that can be incorporated into teas, smoothies, soups, salad dressing, marinades, etc. It can even be a delicious addition to your morning oatmeal or granola!
Mint is a prime example of an “everything” herb and you may already have it in your kitchen cupboard! In addition to its antimicrobial properties, it relaxes muscle tension, reduces gas and bloating, relieves the sinuses, and supports pain management. Drink it in hot/cold tea for internal relief, apply it topically to areas of discomfort/joint pain, or inhale it by adding a few drops of peppermint essential oil to a bowl of hot water.
Inflammation and joint pain
Boswellia, known for its beautiful scent, can be healing for joint pain, osteoarthritis, and mobility issues. It is a powerful anti-inflammatory and analgesic herb extract that inhibits key inflammatory pathways. Using it as a body oil or taking an oral supplement can reduce redness and swelling throughout the body.
Immune Health
- Elderberry: Clinically shown to strengthen our resistance to cold and flu viruses; Elderberry is rich in antioxidants like vitamin C, and anthocyanins that significantly reduce cold and flu symptoms, respiratory issues, and fight pathogens. This herb can be taken as a syrup, in capsule form, or infused into refreshing, fruity teas with other healing ingredients such as ginger, cinnamon, and lemon.
- Echinacea, commonly called “coneflowers”,increases white blood cell activity, making it a powerful defense against infection and inflammation. It is often used for wound healing and treatment of upper respiratory infections, due to its active antimicrobial and antioxidant compounds.
Energy
- Ginseng is an adaptogen that’s continually studied for its role in resisting physical and psychological stressors, managing blood sugar, reducing inflammation by combatting cellular damage, improving cognitive functioning and memory, as well as minimizing both general and chronic fatigue. For someone looking to improve their overall performance– physically, mentally, spiritually, etc. – ginseng is a great herbal supplement to try.
- Guarana is nature’s cup of coffee. The seeds of this Brazilian plant contain 4x the caffeine of coffee beans, improving mental alertness and memory, speeding up your metabolism and suppressing fat cell production, as well as supporting cells and age-related skin damage with its antioxidant and antimicrobial properties. When taken as a dietary supplement, you can utilize this clean source of slow-release energy without experiencing common negative side effects of artificial caffeinated drinks.
Want more?
Check out our previous edition of Food for Thought!
With their fuzzy outside and bright interior, kiwis may be small, but they pack an impressive nutrition punch. Filled with vitamin C, fiber, vitamin E, potassium, and antioxidants, this fruit can provide a wide range of health benefits that can have an impact on the entire body. On average, a kiwi provides about 40 calories, <1 gram of protein, 10 grams of carbohydrates, and 2.5 grams of fiber. In addition, they are lower on the glycemic index so they can be an addition to a meal plan for those managing their blood glucose level.
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Incorporating nutrient-dense foods like brown rice and veggies into your diet is a great start to improving your overall health! However, there are certainly additional foods to continue adding to your Neverita for a healthier lifestyle. Make healthy living your season-long strategy and schedule a nutrition consultation today!
