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5 Amazing Herbs To Take After A Tough Workout For Faster Muscle Recovery

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Muscle Recovery
Photo Credit: Getty

Adam Reeve, Guest Writer

Whatever physical activity you love sweating off to, a balanced diet is essential and will play a significant role in faster muscle recovery, physical performance, and your overall wellbeing. We have frequently seen that people who exercise daily, and athletes add the best keto supplement while on a keto diet to improve their physical performance, endurance, and recovery to the peak. However, these after workout recovery supplements also have long-term negative side effects that can disrupt the natural hormonal balance of your body.

This is the reason why athletes are on a lookout for something that is natural and can prove to be holistic substitutes for traditional sports supplements.

If you are wondering what to eat after а workout, here are the best five herbs that can be beneficial for your faster muscle recovery and physical performance.

5 Amazing Herbs to Take After a Tough Workout for Faster Muscle Recovery
You can click on the titles if you want to head over to Amazon and buy any of them.
Ginseng

Ginseng is one of those herbs that have been studied a lot in the field of physical performance. Additionally,  in Asia, the herb has also been used as medicine for ages because of its anti-oxidant, anti-inflammatory, and stimulant effects.

While there are benefits of the best keto protein powder after a workout and Ginseng herb is the best alternative since it contains a lot of beneficial compounds like saponins, ginsenosides, proteins, fibre, minerals (like phosphorus, iron, potassium, magnesium), and vitamins (like A, B, C, and D).

These compounds are highly efficient in inhibiting oxidation, boosting anaerobic performance, stabilizing blood pressure, boosting alertness, enhancing cognitive performance, and reducing mental stress.

All these qualities will help you with faster muscle recovery as well as longer work out, you will remain alerted and focused. However, the herb also has some negative side effects like blood pressure fluctuation, rapid heartbeat, insomnia, headaches, digestive disorders like diarrhoea, etc. It can also interfere with some types of medications, like insulin. Hence, it is always a good idea to talk to your doctor before consumption.

Preventive health maintenance is very important. Many diseases often have no advance symptoms. So even if you feel well you can identify them before they become advanced.

CBD

CBD oil, derived from hemp, is increasing in popularity due to several benefits it has. Hemp and cannabis are not the same; while both might come from the same plant family, they have different properties. After you finish a hard workout, your top priority should be to take this oil.

Hemp contains small amounts of THC, which is the same psychoactive compound that is normally found in cannabis and gives the feeling of getting ‘high.’ But the amount of the compound is so low in hemp products that it will not come upon drug tests, and you will not feel any psychoactive effects.

Additionally, hemp grows outdoors in moderate climates, does not require a lot of care, and is more resilient than cannabis. You can take care of the plant easily, and it is better for the environment as well. Once it is processed, the fibres can be used to produce a wide range of products like shoes, clothes, ropes, etc.

CBD contains several health-related benefits as well. It reduces anxiety and stress and improves your overall sleep quality. It also reduces inflammation and pain. It serves as an alternative to opioid medication and NSAIDs and stimulates the gut health. The extract also helps in faster muscle recovery after a workout.

Kato

Kato is a herb from Southeast Asia that is becoming increasingly popular in the US in recent years. Kato is a tropical tree and belongs to the coffee family. While there are some of its qualities that resemble those of coffee, kratom has a lot more to offer.

Kato contains 25% alkaloids that offer at least 40 different known benefits for the body. The two main types of alkaloids found here are 7-hydroxy mitragynine and mitragynine.

The herb is available in three different vein color, as well as strains. Each color represents different alkaloid levels and effects. However, some common effects seen in kratom include increased energy levels, better mood and sleep, improved productivity and focus, and relief from different kinds of pain. It also serves as an alternative to prescription medications and opioids.

Depending on what effect you are seeking, you need to look for the correct veins and strains. For people who exercise, the white and green vein kratom will be useful. The herb will help them maintain their calm and composure as well as boost their physical performance and help them recover faster after a workout.

Yerba Mate

Yerba mate is a South American herb; locals often make tea out of its crushed leaves and twigs to boost energy. According to traditions, a carved gourd is used to drink this tea through a special straw with a filter at the bottom. While the herb can offer effects similar to tea or coffee, it contains a lot less amount of caffeine.

The herb is rich in nutrients and antioxidants that have a lot of health-promoting properties like anti-inflammatory effects, etc. In fact, the anti-oxidant properties are much stronger than those of green tea. Yerba mate contains seven out of the nine essential amino acids needed by the body, apart from other minerals and vitamins.

Yerba mate can help you by improving the performance of your immune system and protects it against infection. It will also boost your metabolism and help your body burn through more fat rather than protein or carbs after a workout during high-intensity activities. The herb improves muscle contractions and enhances mental focus as well.

Maca Root for faster muscle recovery 

Yet another plant from South America, the powder made from maca root is often referred to as a type of superfood. It contains 18 out of the 20 essential amino acids and several other healthy compounds that improve sports performance and your overall health.

Maca root reduces blood pressure and enhances your mood. It also eliminates excess estrogen in men and boosts the testosterone levels, thereby aiding in growth and development of muscle power. Maca root also regulates the hormones after a workout.

You can easily add maca root to your diet by mixing it into baked goods, energy bars, oatmeal, shakes, and smoothies. Alternatively, the maca root is also available in the pill form.

After Workout Supplements: Conclusion

The above-mentioned herbal products offer a wide range of beneficial properties that can improve your mental and physical health. With these foods for faster muscle recovery after a workout, your physical performance will improve in a wide range of ways. All you need to do is ensure that you choose the one that fits your individual needs. Or, you can experiment with a few to check out which one works best for you. With these herbal products, your muscles will recover a lot faster than before.

About the Author

Adam Reeve was born in Texas and went to college in California to study kinesiology. He’s now living in Chicago and works as a fitness instructor, and also part-time for a football team. Recently, Adam started writing about the keto diet for his own blog. He also loves running.

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Health

Antibiotic Resistant Infections: The Dangers… And How You Can Avoid Them

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Antibiotic Resistant Infections: The Dangers… And How You Can Avoid Them
Photo Credit: Pexels

Raluca SchachterContributing Writer

You have probably heard about antibiotic resistant infections. But did you know that two million people per year in the US are acquiring this type of infection and 23,000 Americans per year are dying because of this?

On top of that, 250,000 people in the US require hospital care for Clostridium difficile (a unique bacterial infection directly related to antibiotic use and resistance) infections each year and 14,000 people in the US die from C. difficile infections each year.

The evidence that proves how harmful this practice can be has been available for a while now. Taking routine course of antibiotics and moreover pouring them into our food has been leading to serious and dangerous side effects, which greatly affect everybody’s health and wellbeing. There are instances when antibiotics can save lives, so they have their place. But switching from specific, well determined and occasional use to a broad use – and even worse, to a  ”preventive” measure in humans and animals – is totally insane.

Antibiotics Overuse in Medicine

Dr. Natasha Campbell McBride (Master of Medical Sciences in Neurology and Master of Medical Sciences in Human Nutrition)  offers a well-researched summary of the most common disastrous health effects which directly involve antibiotics:

– they destroy beneficial bacteria in the human body, not only in the gut but in other organs and tissues

– they change bacteria, viruses and fungi from benign to pathogenic, giving them an ability to invade tissues and cause disease

– they make bacteria resistant to antibiotics, so the industry has to work on more and more powerful new antibiotics to attack these new changed bacteria. A good example is tuberculosis, where wide use of antibiotics has created new varieties of the Mycobacterium Tuberculosis resistant to all existing antibiotics

– they have a direct damaging effect on the immune system, making us more vulnerable to infections, which leads to a vicious cycle of more antibiotics and more infections

Antibiotics in Food

The problem of antibiotics overuse actually grew to proportions because it comes not only from prescription drugs, but from conventional food everywhere as well! This way, we are exposed indirectly to antibiotics since we are born and their negative effects are real.

Many large producers of meat and poultry feed antibiotics to their healthy food animals simply to offset the effects of overcrowding and poor sanitation, as well as to promote faster growth. Every year, nearly 30 million pounds of antibiotics are sold for use in food animals. In fact, up to 70% of all antibiotics sold in the United States go to healthy food animals.

Farmed fish and shellfish have antibiotics added, as well as a lot of fruits, vegetables and grains, legumes and nuts, which are sprayed with antibiotics to control disease.

Anti-Bacterial Cleaners

Modern times brought along the common belief that everything has to be disinfected and sterilized. But it’s been proven by numerous studies that constant use of conventional sanitizers and antibacterial soaps is also killing the beneficial bacteria on our hands – which are meant to actually protect ourselves from disease. In other words, resistant bacteria – “superbugs” – will develop, and a former common cold will morph into a much more virulent and harder to treat infection.

More Things You Can Do to Avoid Antibiotic-Resistant Infections
  • STOP taking antibiotics with the first infection, rely on NATURAL, effective, safe and powerful antibiotics with NO side effects. My favourites are raw propolis, grapefruit seed extract, oregano oil, echinacea, Manuka honey. When you really need to take a course of antibiotics, always follow with a course of probiotics, to counteract the negative effects and maintain a healthy gut flora.
  • Buy and eat only ORGANIC meat, eggs and dairy or at least those that haven’t had antibiotics added (you can find this on many product labels now).
  • Stay clean using natural, green cleaners for your body and house, and avoid anti-bacterial soaps, as well as harsh, toxic chemicals.
  • Live a healthy life, eat whole food and take responsibility of your own precious health so you don’t end up in hospitals and long-term care facilities, which are the most exposed environments to never-ending disease.
Resources
Recommended Articles by Raluca Schachter
About the Author

Raluca Schachter is a dedicated Clinical Nutritionist / Natural Health Practitioner a.k.a “The Health Detective”. Raluca was able to naturally reverse chronic health conditions she was struggling with most of her life, and now uses her knowledge to help as many people as possible do the same. Her health programs and diet plans offer a very unique and comprehensive approach to health, where individual nutritional and biochemical requirements are firstly met using specific nutrients and foods that each metabolism thrives on. Raluca offers her services to international clientele and her practice is fully online based.

You can connect with Raluca at:

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Understanding Cannabis Oil

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Cannabis Oil
Photo Credit: Pexels

Raluca SchachterContributing Writer

Although I’ve been aware of the recent positive discussion of cannabis oil as a treatment for various serious diseases, I was still sceptical to consider this as a viable solution for certain health disorders. After all, so many people these days are looking for the perfect miracle pill to solve their health issues! Is this another panacea? Is this another way of buying into the mentality of one-size-fits-all treatments that come in a bottle without making any necessary dietary and life style changes?

In the end, it all depends on how we really make use of these extracts that nature provided us and how clearly we see the “big picture” of true healing.

So it was time I found out more! I interviewed one of my colleagues with extensive knowledge on the matter – Steven Sinay, VP of Nutritional Science for Empower Genetics and a fellow Metabolic Typing practitioner.  This article is what  he kindly shared with me on  the  very interesting topic of cannabis oil.

Understanding Cannabis Oil

Raluca Schachter: What is cannabis oil and how does it work?

Steven Sinay: Cannabis Oil is a thick, sticky, resinous substance that is extracted from the cannabis plant (Cannabis sativa or Cannabis indica). Cannabis oil is a base product that is prepared by separating the resins from the cannabis flowers (buds) using a solvent extraction process. Cannabis oil contains several Cannabinoids including Tetrahydrocannabinol (THC), the psychoactive component, and Cannabidiol (CBD), the medicinal component of cannabis.

For legal purposes becoming more commonly used over Cannabis oil, is Hemp oil which is being grown in Europe to have higher levels of CBD and with no THC. In 2001, the DEA issued a rule banning all import and cultivation of industrial grade hemp. In 2003, the Hemp Industries Association filed an Urgent Motion for Stay in the Ninth Circuit Court of Appeals. In 2004, the Ninth Circuit Court sided with the Hemp Industries Association.

In the decision, Judge Betty Fletcher wrote, “[T]hey (DEA) cannot regulate naturally occurring THC not contained within or derived from weed-i.e., non-psychoactive hemp is not included in Schedule I. The DEA has no authority to regulate drugs that are not scheduled, and it has not followed procedures required to schedule a substance. The DEA’s definition of “THC” contravenes the unambiguously expressed intent of Congress in the Controlled Substances Act (CSA) and cannot be upheld.”

Judge Fletcher is essentially saying that the DEA cannot regulate hemp or the chemicals within it because hemp contains no THC, is not weed, and is therefore not covered under  the controlled substances act; and the DEA cannot regulate substances that have not been scheduled. This is why you can purchase and sell CBD hemp oil.

Over the last 20 years Cannabis has been at the center of one of the most exciting and underreported developments in recent modern science. Research on weed’s effects led directly to the discovery of an unknown biochemical communication system in the human body, the Endocannabinoid System, which plays a crucial role in regulating our physiology, mood, and everyday experience.

The discovery of receptors in the brain that respond pharmacologically to Cannabis and the subsequent identification of endogenous cannabinoid compounds in our own bodies that bind to these receptors has significantly advanced our understanding of human biology, health, and disease.

It is an established scientific fact that cannabinoids and other components of cannabis can modulate many physiological systems in the human brain and body. Cannabinoids are chemical compounds that trigger cannabinoid and other receptors. More than 100 cannabinoids have been identified in the weed plant. Of these, THC and CBD have been studied most extensively. In addition to cannabinoids produced by the plant, there are endogenous cannabinoids (anandamide and 2AG) that occur naturally in the body, as well as synthetic cannabinoids created by big pharma researchers.

Cannabinoids promote homeostasis at every level of biological life, from the sub-cellular, to the organism, and perhaps to the community and beyond. Here’s one example: autophagy, a process in which a cell sequesters part of its contents to be self-digested and recycled, is mediated by the cannabinoid system. While this process keeps normal cells alive, allowing them to maintain a balance between the synthesis, degradation, and subsequent recycling of cellular products, it has a deadly effect on malignant tumour cells, causing them to consume themselves in a programmed cellular suicide. The death of cancer cells, of course, promotes homeostasis and survival at the level of the entire organism.

Scientists associated with the International Cannabinoid Research Society (ICRS) have elucidated a number of molecular pathways whereby CBD exerts a therapeutic impact. A preclinical study by Dr. Sean McAllister and his colleagues at the California Pacific Medical Center in San Francisco reports on how CBD kills breast cancer by down regulating a gene called ID-1, which is implicated in several types of aggressive cancer. Silencing the ID-1 gene is thus is an excellent strategy for a cancer treatment.

Extensive preclinical research much of it sponsored by the U.S. Government (see U.S. Patent below) indicates that CBD has potent anti-tumoral, antioxidant, anti-spasmodic, anti-psychotic, anti-convulsive, and neuroprotective properties. CBD directly activates serotonin receptors, causing an anti-depressant effect, as well.

The United States Government holds U.S. Patent 6,630,507 (filed 1999) on Cannabinoids stating in their patent: “Cannabinoids have been found to have antioxidant properties, unrelated to NMDA receptor antagonism. This new found property makes cannabinoids useful in the treatment and prophylaxis of wide variety of oxidation associated diseases, such as ischemic, age-related, inflammatory and autoimmune diseases. The cannabinoids are found to have particular application as neuroprotectants, for example in limiting neurological damage following ischemic insults, such as stroke and trauma, or in the treatment of neurodegenerative diseases, such as Alzheimer’s disease, Parkinson’s disease and HIV dementia. Nonpsychoactive cannabinoids, such as cannabidiol, are particularly advantageous to use because they avoid toxicity that is encountered with psychoactive cannabinoids at high doses useful in the method of the present invention.”

Raluca Schachter: Under what conditions has cannabis oil proved to be most successful?

Steven Sinay: According to many CBD Researchers the following are a list of conditions that the use of CBD has been shown to improve: Acne, ADD/ADHD, Addiction, AIDS, ALS, Alzheimer’s Disease, Anorexia, Antibiotic Resistance, Anxiety, Atherosclerosis, Arthritis, Asthma, Autism Spectrum Disorder, Bipolar Disorder, Cancer, Colitis/Crohn’s, Depression, Diabetes, Endocrine Disorders, Epilepsy/Seizure, Fibromyalgia, Glaucoma, Heart Disease, Huntington’s Disease, Inflammatory Disorders, Irritable Bowel Syndrome, Kidney Disease, Liver Disease, Metabolic Syndrome, Migraines, Mood Disorders, Motion Sickness, Multiple Sclerosis, Nausea, Neurodegeneration, Neuropathic Pain, Obesity, OCD, Osteoporosis, Parkinson’s Disease, Prion/Mad Cow Disease, PTSD, Rheumatism, Schizophrenia, Sickle Cell Anemia, Skin Conditions, Sleep Disorders, Spinal Cord Injury, and Stress Stroke/TBI.

Raluca Schachter: What should we look out for, in terms of the quality of cannabis oil?

Steven Sinay: Since cannabis oil products have only been in the market place for a short period of time, it is important to source these products just as you would your produce, meat, fish, etc. As far as I can tell there are not a lot of regulatory organizations monitoring the quality and purity of these sources. Be sure to look for a product that has gone through some sort of third party lab testing that detect contaminants like pesticides, fungicides, mycotoxins, microbes, etc. Equally as important consumers need to be aware of the concentration of their medicinal cannabis.

It is fundamental in allowing the consumer to choose the correct medicine for their symptoms, as well as determining the proper dose. It’s good practice to find a manufacturer that is not afraid to allow access to each Certificate of Analysis on every batch they produce. Here in the United States a non THC CBD product is classified as a dietary supplement and is legal in all 50 states.

Raluca Schachter: The nutritional world is quite flooded with hypes these days. But as we know through Metabolic Typing ®, there is no nutrient, remedy or food that can be beneficial for everybody. Any nutrient has different effects in different metabolisms, biochemically speaking. So there are no one size fits all remedies, really. From your experience, have you had the chance to observe how this remedy had different effects in different metabolisms?

Steven Sinay: As previously mentioned, at the right dosage, CBD has been shown to significantly help with anxiety, pain, neurodegeneration, inflammation, etc. An appropriately high dosage of CBD will give you all the desired affects you need, and there is really no risk of overdose as CBD is harmless even in high concentrations. However, most people will feel little effect if they take too low a dosage, effectively wasting CBD’s powerful beneficial properties.

With the above in mind, the importance of correct CBD dosage becomes obvious. People with different requirements and different metabolisms will need accordingly different CBD dosages to experience CBD’s positive effects, and dosages can vary dramatically because there is no one-size-fits-all “typical CBD dosage.” While there is no such thing as “too much CBD,” you can in fact take too little to feel a difference. Dosage can range anywhere from 2-3 mg, up to 100 mg, 200 mg, or 500 mg to 1000 mg on the super high end. Remember, you cannot overdose and there are no reported side effects from taking high concentrations of CBD. Most people only need around 2-3 mg per day to start feeling a difference. Yet people with stronger needs may need to start at a lower dose and work their way up until they find the right dose for their body.

Raluca Schachter: What are your thoughts regarding the future of cannabis in the medical field?

Steven Sinay: This is the $64,000 Dollar Question! With our government holding a patent on several Cannabinoids, it leads one to be a little sceptical. Why? The forces that would keep cannabis illegal are vocal and very well-funded, but they are not impervious to persistent effort. The lynch pin in the War on Drugs has always been cannabis. Without the suppression and interdiction of this popular and widely used substance, there simply would not be enough “illegal drug use” going on to justify the huge amount of money and resources spent on “fighting drugs.” Once again all based on the all mighty dollar!

I feel CBD and other Cannabinoids with the persistence from those who can, and are truly benefiting from its medicinal properties, along with natural healers promoting its use, will find its place in future modern medicine. Time will tell.

Disclaimer: This article is not intended to provide medical advice, diagnosis or treatment. Views expressed here do not necessarily reflect those of Collective Spark or its staff.

Recommended Articles by Raluca Schachter
About the Author

Raluca Schachter is a dedicated Clinical Nutritionist / Natural Health Practitioner a.k.a “The Health Detective”. Raluca was able to naturally reverse chronic health conditions she was struggling with most of her life, and now uses her knowledge to help as many people as possible do the same. Her health programs and diet plans offer a very unique and comprehensive approach to health, where individual nutritional and biochemical requirements are firstly met using specific nutrients and foods that each metabolism thrives on. Raluca offers her services to international clientele and her practice is fully online based.

You can connect with Raluca at:

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Listen To Your Body. Correct Food Ratios. Reverse Disease.

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Listen To Your Body. Correct Food Ratios. Reverse Disease.
Photo Credit: TMU

Raluca SchachterContributing Writer

While talking with a client who was following one of my health programs, the issue of “listening to your body” came up. The client asked me:

“So if I feel the need to enter the first pastry shop and buy the biggest cake I see and eat it all… does that mean I listen to my body?”

A different client told me that, after many years of struggling with conventional medicine to solve debilitating health problems, and after many fad, calorie counting diets imposed by dietitians, she was constantly told by these that she wasn’t capable of having control over her body and “listening” to her body. She was told she can’t trust herself. Doctors knew best. So they upped her prescription drugs.

As many of you know already, “listening to your body” is a core premise in Metabolic Typing. All ancestral cultures lived in such harmony with their bodies, knowing instinctively what they needed to stay healthy. This precious wisdom, this know-how, was passed down from generation to generation. For our ancestors it constituted a vital and primary way of survival.

Australian Aborigines for example thrive in natural harmony with the plants and animals. They have an outstanding ability to use their mind and body in surprising ways, being able to “read each other minds”. They have a perfect understanding of how their body works, what it needs to stay healthy and what the Earth needs to stay healthy, all based of an ancestral wisdom and philosophy of more than 50,000 years.

And if we look back at other indigenous cultures, we can find many other examples which confirm the fact that  human beings were designed to stay healthy, as long as they were aware and mindful of what they put into their bodies, what effect that had and how their body worked.

In our modern times, this sounds more simple than it is. What happened? How did we lose our instinct? I believe it was annihilated by the “noise” and convenience of our modern lives.

Listening to your body” doesn’t mean allowing yourself unrestrained gratification on a daily basis, thinking you are just “feeding” your body’s needs. It means feeling connected to your body and having control over it and over your mind.

Can you trust your body? You CAN! But you need to re-learn how. You need to learn to identify all the signals your body is sending you daily through various symptoms, and also learn how to interpret them.

And it’s not only learning, it’s also restoring function to your metabolism, and clearing up a clogged, toxic body, before you can indeed “listen” again, before you can detect reactions and be able to enjoy whole foods again.

Those who love and crave “junk food” and other poisons, and claim such foods “taste good”, do so only because their toxic loads, biochemical imbalances, metabolic inefficiencies and loss of function have resulted in aberrations in taste and satiety, and have distorted and undermined the human body’s natural capacity for instinctual eating. – William Wolcott

Re-Learning to Trust Your Body

The Metabolic Typing concept  is based on ancient wisdom or historical precedent, along with anthropological and epidemiological evidence, known science, clinical observation, empirical research from the last 30 years involving over 100,000 users, and not least … common sense. At the end of the program you should be able to acquire all the needed knowledge of this ancient and lost technique of “listening to your body”.

Food has the power to heal. But it also has the power to make you ill if it’s wrong for your metabolism. It’s not only what you eat, it is also in what proportions you consume your macro-nutrients (proteins, fats, and carbohydrates) that will allow you to maximize your energy, control your weight and reach optimal health.

Keeping a record of your reactions like it is taught in Metabolic Typing will reveal surprising facts about how your body is affected by food.

Here are four categories which should be considered when you want to determine if the kind of food you are eating is “feeding” you or “killing” you:

1. How are my appetite, satiety and cravings?

Is my appetite high or low?

After my meals, am I  feeling full but not satisfied? Do I feel something was missing?

Do I have cravings for the 1-2 hours of having a meal?

Do I feel hungry again after 1-2 hours?

2. How is my energy level?

After my meals do I feel renewed, or lethargic, drowsy or exhausted?

Do I feel hyper but exhausted underneath?

3. How about my mind and emotions?

After my meals do I feel…

Sluggish, spacey, mentally slow?

Apathic, depressed, sad, anxious, irritable, angry?

Improved mental clarity and sharpness?

Normalization of thought process and an emotional uplift?

4. Do I have immediate negative reactions after my meals?

Adverse reactions that can mark a certain food intolerance may include (but are not limited to): bloating, gas, belching (digestive distress), sneezing, coughing, itching, rashes.

These are just some guidelines meant to make you are of the fact that your daily food IS indeed a powerful, important factor, which determines your overall well-being. In our fast paced lives we don’t leave room anymore for such questions, but although that gives us a temporary feeling of “saving time” for other more important things, we achieve exactly the opposite: a sluggish, tired, stressed and inefficient body and mind, which means we take twice as much the time and effort to go through our daily responsibilities and chores.

Recommended Articles by Raluca Schachter
About the Author

Raluca Schachter is a dedicated Clinical Nutritionist / Natural Health Practitioner a.k.a “The Health Detective”. Raluca was able to naturally reverse chronic health conditions she was struggling with most of her life, and now uses her knowledge to help as many people as possible do the same. Her health programs and diet plans offer a very unique and comprehensive approach to health, where individual nutritional and biochemical requirements are firstly met using specific nutrients and foods that each metabolism thrives on. Raluca offers her services to international clientele and her practice is fully online based.

You can connect with Raluca at:

Please SHARE this article with your family and friends.

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Health

6 Steps To Solve Your Blood Sugar Problems Permanently

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Photo Credit: Pexels

Raluca SchachterContributing Writer

If you…

  • are not sleepy or drowsy after your meals…
  • are not irritable, dizzy, shaky, weak, or anxious if you don’t eat for 2-3 hours…
  • feel energized after your meal (but not hyper!) and could actually be fit for walking…
  • experience better mental clarity after your meals…
  • don’t crave any sweets after your meal or during the day…
  • don’t feel hungry all the time or that “something was missing” from your menu…
  • and are not overweight or underweight…

… then you’re among those living in our modern society who don’t suffer from blood sugar dysregulation. And those people are fewer and fewer each day!

What happens in your body when blood sugar runs wild?

Blood sugar and insulin issues are among the most prevalent and physiologically damaging conditions today. The negative impacts of chronically elevated insulin, including transient insulin surges, cause damage to virtually every bodily system leading to everything from coronary and atherosclerotic damage, obesity and weight control issues, neurological symptoms, hormonal dysregulation, hepatic (liver) dysfunction, fatigue and mitochondrial issues, inflammation, and immune system dysfunction, to name a few.

Blood sugar (glucose) is the body’s preferred source of fuel. The brain, organs and muscles run off of glucose. At the deepest level, the cells of our body use glucose to manufacture adenosine triphosphase (ATP) or energy. So if our cells do not get the adequate amounts of glucose into them, we can’t produce energy to help run our body. Without ATP production, hormones are not produced optimally, brain function does not work properly and every system of our body suffers, including our ability to sleep, to lose weight, immune and stress response, etc.

When it comes to blood glucose levels, there are really only two places we can get it – from the food we eat (external source) or glucose that we make (internal source). The modern person’s blood sugar is either chronically low or high, and both are stepping stones to diabetes. Dysglycemia is a condition in which the body loses the ability to keep blood sugar stable. It has numerous negative health effects all throughout the body: it weakens and inflames the digestive tract, weakens the immune barriers of the gut, lungs and brain, drives the adrenal glands into exhaustion, sets the stage for hormonal imbalances, impairs detoxification, fatty acids metabolism, and fatigues metabolism.

When the pancreas pumps out too much insulin due to chronic spikes in blood sugar (determined mainly by high sugar processed foods), blood sugar levels swing from high to low. A hypoglycemic person is prone to crashing, especially around 3-4 PM and experiences a drastic drop in blood sugar levels usually two to five hours after eating. This person has a constant craving for sweets, is grouchy in the morning, gets lightheaded and irritable when meals are missed, is dependent on coffee for energy, feels shaky, jittery, agitated and nervous, becomes upset easily, has poor memory and blurred vision.

Other people slip from hypoglycemia into high blood sugar. The chronic release of insulin to battle high blood sugar exhausts the cells until they start refusing entry to insulin. So the cells become insulin resistant. When cells become insulin resistant and the glucose can’t get in, it circulates round and round the bloodstream, damaging arterial walls and the brain. Because the body wants to normalize blood sugar levels as soon as possible, it converts the excess glucose into triglycerides to be stored as fat. This process demands so much energy that you become sleepy.

Furthermore, insulin resistance decreases the body’s ability to use stored fat for energy. This process also raises serotonin levels, a brain chemical that can induce drowsiness. Insulin resistant people mostly feel fatigued during the day and after meals, have a constant hunger, a craving for sweets that is not relieved after eating them, larger or equal waist girth than hip girth, urinate frequently, have increased appetite and thirst, difficulty losing weight. Insulin resistance creates a serious risk for heart disease and diabetes, as well as low thyroid activity. It is a contributing factor to sleep apnea, hormone metabolism disorders, obesity and certain types of cancer.

Permanently Solve Your Blood Sugar Problems
1. Don’t eat sweets and junk food

The very first step in ANY kind of healing protocol and resolving of your negative symptoms, has to start with cleaning your pantry from junk, processed food. Although many people know that already, this is not always that easy to accomplish, for two reasons: you probably don’t know that even foods like bottled, “natural” juices or sugary “protein bars” are considered junk food in many cases, or you really don’t know what to replace these processed, ready-made foods with, in order to benefit from a whole food diet.

Cleaning up the pantry is the very first step I address when I work with my clients, but not without offering them first easy, quick and healthy alternatives to their previous processed foods. Every person is different and requires specific methods to incorporate a new diet in her/ his existent lifestyle. Working with a specialist in this case can be highly beneficial and save a lot of time and money in the long run, not to mention avoiding the risk of getting wrong nutritional information.

But as a main, general rule, I usually recommend buying fresh vegetables and high quality meat and using a crock pot for slow cooking. Even non-experienced people can’t go wrong with this. There are many easy recipes for slow cookers, it saves a whole lot of time and doesn’t destroy nutrients in the cooking process. It’s definitely a good start to consider.

Sugar generates the highest swings in blood sugar levels and a continuous desire for more, throwing you in a vicious circle of amplified and interconnected negative symptoms. So it’s very important to reduce sweets and limit yourself to eating fruits in moderation. Eating sweets or sugary foods before bed for example is one of the worst things a hypoglycemic person can do. Your blood sugar can crash during the night, long before your next meal is due. Chances are your adrenals will kick into action, creating restless sleep or that 3 AM wake up with anxiety.

If you ever want to have a dessert or high-sugar foods, never eat them without a source of protein or fat. This will slow down the rate at which glucose is absorbed into the bloodstream and help prevent “insulin shock”.

Even too much starch from carbohydrates in a meal (which still transforms into sugar in your body) can generate the same negative symptoms. Grains, legumes, starchy vegetables like potatoes and peas can all contribute to your blood sugar dysregulation if eaten in high amounts. In general, if you feel sleepy or crave sugar after you eat, you have eaten too much starch.

Also, don’t forget about the hidden sources of foods which are everywhere! Simpler than reading the long list of ingredients on the processed food labels is to avoid them entirely. Then your source for hidden sugar is gone as well. You can read more about the negative effects of sugar and how out of control this issue became in our modern society, in one of my previous articles: Shocking Statistical Truth About Sugar Consumption.

2. Eat right for your unique metabolism and take the right supplements for you metabolic type

Blood sugar regulation calls upon more metabolic processes than any other function in the body. And any one (or more) of those processes could be dysfunctional. The imbalances, inefficiencies or dysfunctions in any one or more of your body’s control systems can arise from failure to meet genetically-based requirements for nutrition, and/or the presence of one or more stressors and blocking factors.

The proper practice of Metabolic Typing addresses every one of those elements which is why it is so successful and so powerful. Food has the power to heal. But it also has the power to make you ill if it is wrong for your metabolism. It is not only what you eat, it is also in what proportions you consume your macro-nutrients (proteins, fats, and carbohydrates) that will allow you to maximize your energy, control cravings, eliminate hunger between meals, control your weight, balance mood and blood sugar levels.

If you follow a diet which is right for your metabolism, but take generic, one-size-fits-all supplements, it would be like running at the same time in two different directions. Nutritional supplements potentially have a lot to offer — they supply a concentrated form of nutrients which can easily compensate for the lacks in our food supply, when used as an adjunct to a proper metabolic type diet.

One of the stunning revelations of the system of Metabolic Typing is that any given nutrient can have opposite biochemical effects in different metabolic types. The reason for this is that every nutrient stimulates or inhibits one or more of the body’s Fundamental Homeostatic Control Systems (FHCS). Different metabolic types are dominated by different FHC’s which dictate how nutrients behave in one person’s metabolism as opposed to someone else’s metabolism. And, of course, this is why it’s critical for people to obtain the quantities and balances of nutrients that are right for their metabolic types.

The primary goal of nutritional supplementation in the case of dysglycemia is to improve insulin receptor function. Blood sugar causes damage to the body but the reason it usually cannot get into cells is due to dysfunction in insulin production and/or insulin receptors. Many pharmaceutical drugs, and even some natural compounds, lower blood sugar by increasing insulin production from the pancreas. Because elevated insulin levels likely caused the resistance issue in the first place, further elevating insulin levels will likely serve to create more dysfunction. Therefore, the goal is to improve insulin receptor function and signalling, and not simply to lower blood sugar. It’s also very important to highly customize each nutrient to each person’s unique nutritional requirements and imbalances.

Among the nutrients and herbs that I usually recommended within the Metabolic Typing program for people who suffer from blood sugar dysregulation are supplements containing alpha lipoic acid, chromium, carnitine, banaba leaf, berberine, gymnema Sylvestre, Brewer’s yeast and bilberry. As far as foods, onions, garlic, blueberry leaf tea, ginger root, fenugreek seed powder, cinnamon, powdered mustard and nutmeg are all beneficial in dealing with blood sugar dysregulations.

3. Don’t skip meals

I often see in my practice how people became the slaves of their daily routines, where taking a break to eat some decent food is out of the question! It is indeed a hectic, busy life we are living and there is no one easy, universal solution here to make the necessary changes in one’s life style, in order to offer the body the right food at the right time, on a daily basis. But I can assure you it IS possible and I witness it more and more each day, since more and more people are simply too sick of being sick! So they are willing to change. Receiving the right support and information is quite important here as well.

When you can’t keep your regular meals and/or need a snack, eat a small amount of protein every two to three hours. Going for long stretches without eating when you have dysglycemia exacerbates your blood sugar issues, affecting other multiple metabolic processes in your body. Nuts, seeds, a boiled egg, cheese or meat, or a low carbohydrate protein shake are some examples of protein snacks. As your dysglycemia improves, you’ll find you can go longer between snacks.

4. Use a glucometer and functional lab markers

Many people have been to the doctor, had their blood tested and were later told they were fine, because all of their values fell within the laboratory reference range. This range is designed to identify disease and pathology, not health.

To accurately evaluate health, you must have your blood work analysed using a functional or optimal reference range to help identify subtle shifts in physiology that are contributing to negative or unwanted symptoms.

Laboratory reference ranges are statistical averages, not optimum levels. These are created using a bell curve model, where your result is compared to the “average” for that lab. Average does not mean healthy. Additionally, the reference range is very broad and different labs may use completely different reference ranges. So you might be considered diabetic in one state, but not in another! Or you might not benefit from a good thyroid panel because most insurance companies won’t pay for it. The standard in medicine is to establish the mean and then set two deviations, one above and one below the mean. These reference ranges will continue to get wider and wider as patients get sicker and sicker.

Common patterns related to blood sugar dysregulations and the types of these are:

Glucose > 100

Elevated triglycerides, >125

Typically elevated LDL, >150, decreased HDL, <60

Elevated Insulin, >6

C-reactive Protein , >3

Homocysteine, >6

LDH >140

Hemoglobin A1C >5.6%

Because blood sugar regulation involves the participation of more elements of metabolism than any other function in the body, it can serve as an excellent indicator of overall body stress, metabolic efficiency, and capacity for adaptation. Thus, monitoring blood sugar can also act an indicator of the improvement or worsening of health complaints from employed protocols.

The correct metabolic typing protocol will balance body chemistry, maximize metabolic efficiency and restore function — and will also result in improved blood glucose regulation, both in terms of fasting blood sugar levels as well as the blood sugar curve following a glucose challenge.

Monitoring blood glucose levels can be done at home using a glucometer, available at practically any pharmacy. Test blood glucose using the glucometer four times in one day upon awakening, before lunch, before dinner and before bed. All readings should be between 85-100 (for glucometers calibrated for plasma).

5. Solve your blocking factors

Suppose you test for parasites and it comes back positive. You do an anti-parasite protocol. The blood sugar drops significantly. Yes, you succeeded in (temporarily) lowering blood sugar. But if the cause of the parasite presence was due to leaky gut, precipitated by food re-activities, brought on in great part due to deficient hydrochloric acid production, caused by heavy metals or petrochemical toxicity, how much true healing and real help have you provided to your body? By treating (just) the parasites and leaving the other stressors and blocking factors in place, you risk the development of much more serious degenerative conditions down the line, particularly the autoimmune and neurodegenerative conditions that are sky-rocketing. (William Wolcott, Founder of Healthexcel System of Metabolic Typing)

Even with a right diet, exercise and supplementation, the blood sugar dysfunction can persist. In this case, it’s important to go further in detecting blocking factors, which can range from food re-activities, leaky gut, to heavy metal toxicity, nutritional imbalances and hormonal dysfunction.

A very common pattern is when elevated cortisol keeps glucose elevated from the inside of your body. Elevated cortisol over the long term consistently produces glucose, leading to increased blood sugar levels. Since a principal function of cortisol is to shunt the effect of insulin which renders the cells insulin resistant, the body remains in a general insulin-resistant state when cortisol levels are chronically elevated. Eventually the pancreas struggles to keep up with the high demand for insulin, glucose levels in the blood remain high, the cells cannot get the sugar they need, and the cycle continues. Cortisol can also mobilize triglycerides from storage and relocate them to visceral fat cells (around the belly). Thus, getting rid of that beer belly is not easy for many people who don’t address all the underlying causes.

6. Exercise

Research is clear that a combination of cardiovascular and resistance/strength training is invaluable in helping to correct blood sugar and insulin dysregulation. But as it is with food, there is no one size fits all type of exercise for everyone. Fact is, many types of exercise can actually work against you, if they are not right for what your body needs at the time.

It is crucial to have your stress level assessed before you start doing any exercise. When we are exposed to any combination of stressors that elevate our stress hormone beyond the optimal, our repair hormones are suppressed. Typically in athletes this results in over-training syndromes, while in bodybuilders and other people wanting to add muscle or change their body shape, it simply results in lack of progress.

Many people who commit to regular, strenuous exercise begin the day eating too many carbohydrates (often processed) for their metabolic type. This elevates blood sugar triggering a release of insulin to lower the sugar level. The process continues until the blood sugar is too low, causing glucocorticoids (stress hormones) to be released. These stress hormones trigger the discharge of stored glycogen in the liver – a response designed to elevate blood sugar. This cycle of increased and decreased blood sugar level typically happens repeatedly during the day due to the combination of eating meals and snacks that are metabolically imbalanced and drinking any number of caffeinated sugar drinks.

So in order to really benefit from your exercise routine, you have to work with a specialist and assess your stress level prior of starting the program. Don’t be surprised if you’ll be told you need to engage first in more relaxing, stress relieving exercises like yoga or tai chi, instead of running yourself to death on a treadmill. Or that you are actually ready to incorporate some cardio exercises in your routine instead. It really all depends where you stand in terms of health, vitality and the ability to engage in a sport so that it benefits your body, not work against you.

Resources
  • The Healthexcel System of Metabolic Typing
  • Walsh, Bryan, ND. Fat Is Not Your Fault
  • Check, Paul. Paul’s Check’s “No workout, workout”.
  • Kharrazian, Datis. Why Do I Still Have Thyroid Symptoms?
  • http://metabolichealing.com/normalizing-glucose-insulin-powerfully-decreases-inflammation/
  • http://metabolichealing.com/elevated-insulin-the-real-killer/

Please note: This article is not intended to provide medical advice, diagnosis or treatment.

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About the Author

Raluca Schachter is a dedicated Clinical Nutritionist / Natural Health Practitioner a.k.a “The Health Detective”. Raluca was able to naturally reverse chronic health conditions she was struggling with most of her life, and now uses her knowledge to help as many people as possible do the same. Her health programs and diet plans offer a very unique and comprehensive approach to health, where individual nutritional and biochemical requirements are firstly met using specific nutrients and foods that each metabolism thrives on. Raluca offers her services to international clientele and her practice is fully online based.

You can connect with Raluca at:

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