Archive for the ‘Gut Health’ Category

Neem – Everything You Need to Know

https://vitalplan.com/ingredients/neem

By Dr. Bill Rawls

NEEM QUICK FACTS

Common name: Neem
Scientific Name: Azadirachta indica
Other names: Neem tree, nim, nimtree, Indian lilac, margosa, nimba
Family: Meliaceae
Location: Mainly cultivated in the Indian subcontinent
Known for: Bitter taste and antimicrobial properties
Part Used: Stem bark, leaves, and seeds
Fun fact: In addition to being used medicinally, neem sprays make eco-friendly and very effective insecticides and fungicides for use in organic gardens and on house plants.
Good for: Microbial infections, inflammatory conditions of the skin and gut, gut dysbiosis, stomach hyperacidity, detoxification, lung health, and metabolic health
Key Properties & Actions: anti-inflammatory, hypoglycemic, antipyretic (lowers fevers), antimalarial, antifungal, antiviral, antioxidant, antiamoebic, and a bitter digestive tonic

Summary

Neem is a fast-growing and long-living tree that has earned the title of “village pharmacy” in its native home of India.2 Fully stocked with medicinal value, neem supports healing of a wide variety of acute and chronic ailments but is most well-known for its broad-spectrum and potent antimicrobial properties. Additionally, it is often used for helping relieve gut microbiome imbalances, supporting skin and hair health, and supporting normal blood sugar levels.

What is Neem?

close up view of neem leaves

Bitter neem leaves are the most widely used part of the neem tree, a fast-growing medicinal plant belonging to the mahogany family.

Dubbed the Tree of the 21st Century by the United Nations, the neem tree has become one of the most heavily researched plants in the past few decades due to its potent and wide-ranging medicinal value. It has established itself over centuries as an affordable remedy of choice, especially in developing countries, where up to 80% of people rely on plant medicine as their main source of healthcare.3

This fast-growing evergreen erects a straight trunk as high as 100 feet with a canopy as wide as 65 feet, making it an excellent shade tree in the sunny climates where it prefers to grow.

View of rows of neem trees, with many green leaves growing on mounds in rural Thai agriculture.

A neem tree can grow 100 feet tall and 65 feet wide, making it an excellent shade tree in the hot climates where it grows. Plants in hotter climates often have broad antimicrobial medicinal activity since they must produce more phytochemicals to defend themselves against microbes that flourish in warmer climates.

Green leaves and stem bark are the most commonly used medicinal parts of the neem tree, but it also has blooming white flower clusters that produce a sweet lilac scent that carries for miles. Although not exactly tasty, neem trees also produce edible olive-shaped fruits that turn from green to yellow when ripe, holding one to three seeds inside.

Neem can grow almost anywhere, withstanding temperatures ranging between 40ºF to 120ºF. They routinely grow as old as 200 years and can be found throughout much of Asia, Africa, South America, and even in the warmer regions of Australia and the United States.8

A butterfly enjoying a sweet honey-scented neem flower

A butterfly enjoying a sweet honey-scented neem flower.

Benefits of Neem and How It Works

Broad-Spectrum Antimicrobial Properties

When it comes to fighting viruses, bacteria, parasites, and fungi, neem has been used for acute topical and internal infections as well as for combatting longer-lasting, insect-borne infections such as chronic Lyme disease, West Nile virus, chikungunya, and dengue fever.13 Numerous studies have isolated over 400 active chemical compounds found in neem, which helps explain its protective activity against the infections mentioned above as well as candida, salmonella, chlamydia, herpesviruses, methicillin-resistant Staphylococcus aureus (MRSA), and more.1

Although a group of active compounds in neem called limonoids have been shown to combat malaria-infected cells in mice in one particular study, the overall conclusions are mixed. Other studies found that neem failed to eliminate malaria symptoms. However, new research on a limonoid compound called gedunin is providing hope that different preparations and dosing methods of neem may create more consistent results in combating aspects of this particular disease.14

Balances the Gut Microbiome and Supports Digestion

Neem’s championed antimicrobial properties also help to stabilize gut flora, and it has been used for fighting against gut dysbiosis issues, including small intestine bacterial overgrowth (SIBO), intestinal parasites, and candida. Not only does neem support a healthy microbiome by eliminating inflammatory toxins and pathogens, but it also has been studied for its ability to break up intestinal biofilms and reduce hyperacidity, which can help heal and prevent gastric and intestinal ulcers.6 All of these gut health benefits can have positive impacts on the nervous system due to an intimate connection via the gut-brain axis.

Metabolic Support

Neem extract has been used to help lower blood sugar levels in people with metabolic syndrome and Type 2 diabetes. In several human studies, neem, given as an adjunct to diabetic medications such as metformin, showed enhanced results compared to using the medications alone. Not only did the combination lower blood sugar levels, but it also reduced hemoglobin A1C levels (a better measure of average long-term blood sugar levels) as well as improved the blood triglyceride and cholesterol profile.15,16,17

Detoxifies the Body

Ayurveda, one of the primary traditional medical systems of India, suggests that ama (natural toxins that accumulate in the body as a result of environmental, dietary, and lifestyle choices) is the main source of most disease-causing imbalances outside of infection — and neem is at the top of the list of ama-detoxifying plants.

Modern science agrees with labeling neem a toxin-purifying herb, and one of its phytochemical compounds called nimbin leads the way in providing antiseptic and antifungal effects.4 Neem clears toxicity from the body, specifically by dilating blood vessels (which promotes the removal of waste), regulating bile production, and reducing inflammation associated with chronic and acute infections. Eliminating toxins from the body can create a host of benefits, including boosted immunity and energy.

Supports Skin Health

Neem’s claim to fame in the modern world has been due, in large part, to its beauty-enhancing effects on the skin. Inflammation, poor detoxification, and microbiome imbalances in the body can manifest through the skin in the form of acne, redness, irritation, rashes, and decreased wound healing. Neem’s antimicrobial and anti-inflammatory properties, used both topically and internally, have been found to help clear and heal wounds and other skin irritations.7

Promotes Hair Health

Along with our skin, hair also reflects our identity and health, and if you have problems with either, neem oil (pressed from neem seeds) doesn’t disappoint. One important compound in neem called azadirachtin12 has insecticidal properties powerful enough to thwart parasites like lice13 and antifungal actions that prevent the buildup of fungi on the scalp that often causes dandruff.11

In Ayurveda, where neem has been used for hair health for centuries, hair loss is considered to be caused by what is referred to as “excess heat trapped in the head,” which can lead to thinning, flaking, itchiness, and drying of the scalp. Neem’s cooling property quells and reduces “trapped heat,” while neem oil lubricates follicles, boosts blood flow to the head, and nourishes the scalp with essential nutrients needed for lively locks.

Enhances Oral Hygiene

Neem’s antibacterial properties make it a perfect herb to combat unhealthy bacteria in the mouth. One study shows that neem’s antiseptic action protects teeth and gums against plaque-induced gingivitis, proving to be equally as effective as oral disinfectants like chlorhexidine, a germicidal drug often used in medicated mouthwashes for gingivitis.9 Indeed, in many countries where neem plants flourish, the twigs themselves are used as a sort of rudimentary toothbrush to keep teeth and gums healthy and mouth microbes in check.7

Supports the Respiratory Tract

A study published by the International Journal of Molecular Medicine found neem leaf extract significantly reduced inflammation caused by cigarette smoke in the lungs of mice, suggesting the potential for neem to assist with symptoms of chronic obstructive pulmonary disease (COPD).10

Medicinal neem leaves with fruits close up

Ripened neem fruits hold one to three seeds, which have reportedly been used historically as a natural birth control method. This is one reason that use of neem is not advised for pregnant women or women planning to become pregnant.
History & Traditional Use

While neem is best known for its use as an Ayurvedic herb, the revered tree has even deeper roots in the oldest of the three main Indian medical systems known as Siddha medicine, dating as far back as 10,000 B.C. to 4,000 B.C in South Indian Tamil culture.

In some of its earliest usage, neem flowers were used to prevent bile disorders, and the neem leaf was used to relieve symptomatic ulcers. Neem bark, on the other hand, was used in central nervous system-related disorders.

Many of these ancient claims are supported by today’s science, too. For example, anxiety has been shown to be improved by neem without causing impaired motor function — a common side effect often experienced while taking some anti-anxiety medications.11

wooden bowl of neem leaf powder with pile of leaves behind

Neem leaf powder is most often used topically for skin, hair, and dental health.

How to Use and Dosing

Just as there are multiple ways neem benefits the body, there are a variety of forms of delivery using different parts of the neem tree.

For Internal Use

As a Supplement: Neem is often taken as a whole-herb powder, powdered extract, or tincture. Dosing always depends on the product quality, preparation method, and the individual using it, but here are some generally recommended serving sizes for reference. For products made from the powder of the whole leaf, general dosage recommendations are typically in the range of 500 to 1000 mg, 1-2 times daily. For powdered leaf extracts, 150 to 250 mg, 1-2 times daily. For a neem leaf tincture, 0.5 to 1 mL, 1-3 times daily.

Neem works well with other antimicrobial herbs such as houttuynia, cryptolepis, Chinese salvia, prickly ash, andrographis, cat’s claw, and Japanese knotweed.

As Herbal Tea: Drinking neem tea isn’t typically the most preferred method of consuming neem due to its bitter nature. The bitterness is due to many of its antimicrobial compounds, but thankfully there are ways to dress it up for your enjoyment if you want to take it as a tea.

Adding citrus, ginger, mint, berries, cinnamon, or a pinch of a sweetener of your choice to your neem tea can help offset its astringency. Keep it simple, and start light by combining a small amount of whole neem leaves or neem powder with one or two of the above options until you find the winning combo.

For External Use

As a Powder: Calm red and inflamed skin by adding neem powder to a hot bath for a medicinal soak.

Neem Ayurvedic Oil with Mortar and Pestle

Neem oil is pressed from the seeds of neem fruits and can tame acne and inflammation in the skin and also decrease dandruff.

Neem Oil for Smooth Skin: A few drops of neem oil applied to the face (and larger amounts as needed for the body) 20-30 minutes before showering can improve skin moisture and reduce acne.

Neem Oil for Healthy Hair: To relieve dandruff or simply nourish your hair, rub neem oil into the scalp using the pads of your fingertips to avoid scraping your skin with your nails. Let the oil soak in for up to an hour before washing it out with shampoo.

Interactions

Because neem has been shown to reduce blood glucose, people with diabetes or anyone on blood sugar-lowering medications should work with their healthcare provider before taking neem internally.12

Always check with your healthcare practitioner before use if you are taking medications. For more general education on potential interactions between herbs and medications, check out Dr. Bill Rawls’ article: Is it Safe to Take Herbs with My Medications?

Precautions & Side Effects

Do not use neem internally if you are pregnant or trying to conceive. As neem is such a potent herb, it’s typically best used at lower doses in combination with other balancing herbs. Traditional use suggests it’s best to avoid taking large doses of neem for an extended time, especially for those with a tendency toward having cold, dry constitutions.

Disclaimer

This information is intended only as general education and should not be substituted for professional medical advice. Any mentioned general dosage options, safety notices, or possible interactions with prescription drugs are for educational purposes only and must be considered in the context of each individual’s health situation. Use this information only as a reference in conjunction with the guidance of a qualified healthcare practitioner.

Want to See the Science? Check Out Our References Below.

1. Kharwar RN, Sharma VK, Mishra A, et al. Harnessing the phytotherapeutic treasure troves of the ancient medicinal plant azadirachta indica (neem) and associated endophytic microorganisms. Planta Medica. 2020;86(13/14):906-940. doi: 10.1055/a-1107-9370
2. Gupta SC, Prasad S, Tyagi AK, Kunnumakkara AB, Aggarwal BB. Neem (azadirachta indica): An Indian traditional panacea with modern molecular basis. Phytomedicine. 2017;34:14-20. doi: 10.1016/j.phymed.2017.07.001
3. Kumar VS, Navaratnam V. Neem (Azadirachta indica): Prehistory to Contemporary Medicinal Uses to Humankind. Asian Pac J Trop Biomed. 2013;3(7):505-514. doi: 10.1016/S2221-1691(13)60105-7
4. Islas JF, Acosta E, G-Buentello Z, et al. An overview of neem (Azadirachta indica) and its potential impact on health. Journal of Functional Foods. 2020;74:104171. doi: 10.1016/j.jff.2020.104171
5. Sarkar L, Oko L, Gupta S, et al. Azadirachta indica A. Juss bark extract and its nimbin isomers restrict β-coronaviral infection and replication. Virology. 2022;569:13-28. doi: 10.1016/j.virol.2022.01.002
6. Harjai K, Bala A, Gupta RK, Sharma R. Leaf extract of Azadirachta indica (neem): a potential antibiofilm agent for Pseudomonas aeruginosa. Pathog Dis. 2013;69(1):62-65. doi: 10.1111/2049-632X.12050
7. Alzohairy MA. Therapeutics Role of Azadirachta indica (Neem) and Their Active Constituents in Diseases Prevention and Treatment. Evid Based Complement Alternat Med. 2016;2016:7382506. doi: 10.1155/2016/7382506
8. Abdel-Ghaffar F, Al-Quraishy S, Al-Rasheid KA, Mehlhorn H. Efficacy of a Single Treatment of Head Lice with a Neem Seed Extract: An In Vivo and In Vitro Study on Nits and Motile Stages. Parasitol Res. 2012;110(1):277-280. doi: 10.1007/s00436-011-2484-3
9. Chatterjee A, Saluja M, Singh N, Kandwal A. To Evaluate the Antigingivitis and Antiplaque Effect of an Azadirachta indica (Neem) Mouthrinse on Plaque Induced Gingivitis: A double-blind, randomized, controlled trial. J Indian Soc Periodontol. 2011;15(4):398-401. doi: 10.4103/0972-124X.9257
10. Lee JW, Ryu HW, Park SY, et al. Protective effects of neem (Azadirachta indica A. Juss.) leaf extract against cigarette smoke- and lipopolysaccharide-induced pulmonary inflammation. Int J Mol Med. 2017;40(6):1932-1940. doi: 10.3892/ijmm.2017.3178
11. Thaxter KA, Young LE, Young RE, Parshad O, Addae J. An extract of neem leaves reduces anxiety without causing motor side effects in an experimental model. West Indian Med J. 2010;59(3):245-248. https://pubmed.ncbi.nlm.nih.gov/21291100/
12. Pingali U, Ali MA, Gundagani S, Nutalapati C. Evaluation of the Effect of an Aqueous Extract of Azadirachta indica (Neem) Leaves and Twigs on Glycemic Control, Endothelial Dysfunction and Systemic Inflammation in Subjects with Type 2 Diabetes Mellitus – A Randomized, Double-Blind, Placebo-Controlled Clinical Study. Diabetes Metab Syndr Obes. 2020;13:4401-4412. Published 2020 Nov 17. doi: 10.2147/DMSO.S274378
13. Parida MM, Upadhyay C, Pandya G, Jana AM. Inhibitory potential of neem (Azadirachta indica Juss) leaves on dengue virus type-2 replication. J Ethnopharmacol. 2002;79(2):273-278. doi: 10.1016/s0378-8741(01)00395-
14. ​​MacKinnon S, Durst T, Arnason JT, et al. Antimalarial activity of tropical Meliaceae extracts and gedunin derivatives. J Nat Prod. 1997;60(4):336-341. doi: 10.1021/np9605394
15. Waheed A, Miana GA, Ahmad SI. Clinical investigation of hypoglycemic effect of seeds of Azadirachta-inidca in type-2 (NIDDM) diabetes mellitus. Pak J Pharm Sci. 2006;19(4):322-325. https://pubmed.ncbi.nlm.nih.gov/17105712/
16. Patil SM, Shirahatti PS, Ramu R. Azadirachta indica A. Juss (neem) against diabetes mellitus: a critical review on its phytochemistry, pharmacology, and toxicology [published online ahead of print, 2021 Sep 25]. J Pharm Pharmacol. 2021;rgab098. doi: 10.1093/jpp/rgab098
17. Pingali U, Ali MA, Gundagani S, Nutalapati C. Evaluation of the Effect of an Aqueous Extract of Azadirachta indica (Neem) Leaves and Twigs on Glycemic Control, Endothelial Dysfunction and Systemic Inflammation in Subjects with Type 2 Diabetes Mellitus – A Randomized, Double-Blind, Placebo-Controlled Clinical Study. Diabetes Metab Syndr Obes. 2020;13:4401-4412. Published 2020 Nov 17. doi: 10.2147/DMSO.S274378

*This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Always consult your qualified healthcare provider before beginning any diet or program.

Category:

Detoxing, Gut Health, Herbs, Inflammation, Treatment

University of Kentucky Study to Explore Why Lyme Disease Symptoms Persist For Some

http://uknow.uky.edu/research/uk-study-explore-why-lyme-disease-symptoms-persist-some

UK Study to Explore Why Lyme Disease Symptoms Persist for Some

By Elizabeth Chapin March 4, 2022

LEXINGTON, Ky. (March 4, 2022) — Although most cases of Lyme disease can be cured with a two-to-four-week course of antibiotics, some patients still experience lingering, debilitating effects of the disease months after they finish treatment.

Researchers in the University of Kentucky’s College of Medicine are seeking to understand if the antibiotic regimen used to treat Lyme disease could also be contributing to Post-Treatment Lyme Disease Syndrome (PTLDS), which includes ongoing symptoms of pain, fatigue or difficulty thinking.

Antibiotics can cause imbalances to the gut microbiome, the trillions of microbes essential to health and immune system function. Known as dysbiosis, these disruptions are linked to various autoimmune and inflammatory diseases, as well as cardiovascular disease and depression.

The study, supported by the Global Lyme Alliance and co-led by Ilhem Messaoudi, Ph.D., and Brian Stevenson, Ph.D., in the Department of Microbiology, Immunology and Molecular Genetics, will be the first to assess the role of dysbiosis in the development of PTLDS.

Lyme disease is a tick-borne illness caused by the bacteria Borrelia burgdorferi. The Centers for Disease Control and Prevention estimates that 476,000 Americans are diagnosed with Lyme disease each year.

The research will provide new insights into the interaction between B. burgdorferi infection, antibiotics, and the gut microbiome that may lead to more effective ways to treat Lyme disease, says Messaoudi.

“Lyme disease can be just an acute episode, but for some people, it becomes a prolonged disease with a lot of complications and scientists don’t fully understand where these complications come from,” Messaoudi said. “This study may provide targets that could lead to the development of new antibiotic treatment plans that address the microbiome as well as the immune system.”

Messaoudi and Stevenson will be collaborating with researchers at the Oregon National Primate Research Center to carry out an in-depth analysis of host responses. The research will also establish an ideal animal model for future studies on the cognitive and physical effects of PTLDS.

The University of Kentucky is increasingly the first choice for students, faculty and staff to pursue their passions and their professional goals. In the last two years, Forbes has named UK among the best employers for diversity, and INSIGHT into Diversity recognized us as a Diversity Champion four years running. UK is ranked among the top 30 campuses in the nation for LGBTQ* inclusion and safety. UK has been judged a “Great College to Work for” three years in a row, and UK is among only 22 universities in the country on Forbes’ list of “America’s Best Employers.”  We are ranked among the top 10 percent of public institutions for research expenditures — a tangible symbol of our breadth and depth as a university focused on discovery that changes lives and communities. And our patients know and appreciate the fact that UK HealthCare has been named the state’s top hospital for five straight years. Accolades and honors are great. But they are more important for what they represent: the idea that creating a community of belonging and commitment to excellence is how we honor our mission to be not simply the University of Kentucky, but the University for Kentucky.

For more:

Category:

Activism, Gut Health, Lyme, research, Treatment

7 Ways to Detox Your Lymphatic System

https://vitalplan.com/blog/total-body-detox-7-ways-to-clear-up-lymphatic-congestion

7 Natural Ways to Detox Your Lymphatic System

By Beth Janes Posted 01-13-2022

Reviewed by Bill Rawls, MD
Medical Director of Vital Plan

To say that your lymphatic system has a lot of responsibility for your well-being is a huge understatement. This intricate “highway” of specialized vessels moves lymphatic fluid from the tips of your toes to the top of your head and to centralized lymph nodes. It helps regulate the balance of all fluid in your body. And its most important function? Detoxification.

It’s the lymph system’s job to pick up and dispose of cellular “trash” like white blood cells, bacteria, viruses, toxins, and other molecular debris from every tissue in your body. That’s crucial, since all cells make waste as a byproduct of their normal processes. “Lymphatic fluid carries all that waste to lymph nodes, which act like garbage disposals to destroy it,” says Dr. Bill Rawls, M.D., Medical Director of Vital Plan.

Unfortunately, there are a number of things that can slow down the system and flow of fluid, resulting in symptoms such as fatigue and sluggishness, brain fog, puffy skin, swollen and stiff joints, chronic headaches, and inflammation. The main cause, says Dr. Rawls, is illness. Which makes sense: There’s simply more cellular junk to dispose of when you’re sick — not unlike how an onslaught of cars during rush hour causes slow traffic.

Sick woman covered in blanket at home in isolation at quarantine

“Chronic illness, in particular, causes congestion throughout the whole body,” Dr. Rawls explains. “When microbes in tissues are flourishing, and more white blood cells are present trying to kill them, they fill up the lymph nodes, causing the nodes to swell, which backs up the whole system.” But it’s not just chronic illness that impedes lymph flow — even a simple cold can trigger swollen lymph nodes, and part of the reason you feel sluggish may be the extra waste your body is trying to dispose of.

Other key causes of lymph fluid slow-down include lack of physical activity and falling short on water intake. That’s because the lymph system is primarily composed of water — if you’re dehydrated, the fluid slows down and inhibits waste removal from the body. Movement of lymph fluid depends on pressure from breathing and muscle movement to move fluid around. So being sedentary or dehydrated is kind of like construction on the highway — it can slow things down to a crawl.

Meanwhile, maintaining a healthy lymphatic system is one of the best ways to support your immune system by quickly and efficiently ridding your body of garbage — and it’s something we have a lot of control over. “That’s empowering when you can say, ‘I can do these few things every day to help keep the lymphatic fluid flowing and keep myself healthy,’” says Vital Plan health coach Belinda Macri, a yoga teacher, Ayurveda practitioner, and health coach.

Here are some simple, everyday ways to clear up lymphatic congestion in your body and boost your immunity in the process.

7 Natural Ways to Cleanse the Lymphatic System

While you can find professional therapists who specialize in lymphatic massage to get fluids in motion again, both Macri and Dr. Rawls point to these inexpensive DIY strategies for effectively keeping your lymphatic system moving and your body’s natural detoxification process humming.

1. Eat Plenty of Fresh Fruits and Vegetables.

A big chunk of your body’s hydration needs should come from water-dense fresh fruits and vegetables, Macri says. This fluid, along with sipping water throughout the day, helps keep your lymphatic “pipes” lubricated and draining properly. For better hydration, Dr. Rawls recommends drinking alkaline water to quell free radicals and decrease inflammation.

A variety of fresh fruits, vegetables top view. Large vegetable and citrus mix collection.

Fresh produce and other minimally processed, healthy foods also help maintain a strong gut-blood barrier, which prevents toxins and food irritants from leaking into the bloodstream (aka leaky gut syndrome). The result is less inflammation and a lower potential influx of toxins that might otherwise clog up your lymphatic system.

2. Sleep in Loose-Fitting Clothes and Undergarments.

“At night between 10pm and 2am is when the body naturally goes through a major detoxification process, so make sure you’re allowing the lymphatic fluid the most freedom to move,” Macri says. Garments that dig into skin or are restrictive, especially under the arms or groin area where you have lymph nodes, might partially cut off the natural flow, she says.

3. Take Belly Breaths.

Not only do muscle contractions initiated by deep breathing help move lymphatic fluid, the mindfulness practices that go along with deep breathing are some of the best ways to manage stress. And when it comes to factors that congest the lymph system, “Stress is a biggie,” Macri says.

If you can spend a chunk of time each day in meditation — great. But even taking mini time-outs throughout the day to focus on breathing is beneficial. Macri suggests scheduling 5 minutes of time at 10am, 2pm, and 5pm, and using that time to close your eyes and take three to five deep belly breaths. Here’s how to do it:

black woman in white tshirt taking deep breaths with a smile

“When you inhale, simply allow your belly to fully expand out like a balloon,” Macri says. “It’s a huge de-stresser — truly one of the most powerful things you can do.” Indeed, research suggests slow, deep, conscious breathing helps decrease feelings of anxiety in stressful situations, it may lower blood pressure and heart rate, and it can even boost the immune system. A study in the journal Frontiers in Psychology also found that belly breathing reduces stressful feelings and levels of the stress hormone cortisol.

4. Get a Move On.

Any sort of movement increases the pressure in lymphatic vessels, which is needed to help manually move the fluid along, Dr. Rawls says. Walking, biking, yoga, tai chi, and qigong are some of his top choices.

Feet of sportsmen walking on a road after training outdoors, selectve focus

“If you’re walking, try moving your arms up and over your head and out to the sides,” Macri says. “Even if you’re at your desk, do some squats and move your arms up and down to get the flow going.”

As for yoga poses, sun salutations are an effective sequence, or try individual poses, she says. Poses that invert a part of your body are especially effective as they recruit gravity to help move fluid. Macri recommends the following:

  • Downward-Facing Dog or Dolphin: To do down-dog, come onto the floor on your hands and knees, with your hands slightly in front of your shoulders and your knees under your hips. Exhale and lift your knees away from the floor to straighten your legs (without locking your knees). Lift your sitting bones toward the sky, and gently press your heels toward the floor, so your body is in an inverted V shape. Dolphin is like downward dog, except instead of using your hands, you’re resting on your forearms, Macri says.
  • Legs Up the Wall: This pose is exactly as the name implies. Lay on your back on the floor, with your back in a neutral position (no curve in the lumbar spine) and your bottom touching the base of the wall. Extend the backs of your legs straight up against the wall.
  • Cat and Cow: Start on the floor on your hands and knees, with your hands shoulder-width apart and knees hip-distance apart. Keep your shoulders down as you inhale and tilt your head up toward the sky, drop your belly toward the floor, and arch your back. As you exhale, tuck your chin and round your back toward the sky. Alternate back and forth for several breaths.

5. Bounce Around.

Rebounding — jumping on a small, circular trampoline — also uses gravity and movement to your lymph’s benefit. A mild aerobic workout, it’s often touted as an effective way to get your heart pumping and your lymph fluid moving.

Jumping on an elastic trampoline.This exercise develops coordination.Legs get stronger.

“As you’re jumping, bring your arms up and over your head to create even more movement,” Macri says. It’s also less strenuous — and easier on joints — than jogging, it may help improve balance, and there’s little technique required. “Just jump and jump,” Macri says.

6. Practice Daily Dry Brushing.

Dry brushing has long been used for lymphatic drainage and to improve flow. “The pressure on the skin pressurizes the tissues, which helps push fluid through the system,” Dr. Rawls says.

Macri suggests using a natural bristle brush or loofah for the daily ritual, which is traditionally done first thing in the morning or before a shower. It also helps exfoliate skin, stimulate sweat and oil glands, and boost circulation, all of which invigorate the body, she says.

Woman scrubbing her legs with a brush making skin peeling in the bathroom

Start by brushing the sole of one foot using swift, upward, and circular strokes. Move up to your ankle, then the front and back of your lower leg. “You always want to brush up, or in the direction of your heart or belly button,” Macri says. Move up to the front and back of your thigh and your hip, and then repeat on the other leg, starting again with the bottom of your foot.

Repeat this practice on each arm, starting at your wrists and moving up to your shoulders, neck, and chest. Then move to your abdomen, and continue to brush toward your heart. “It only takes three to five minutes, and you just feel nice and tingly all over afterward,” she says.

7. Lean on Enzymes and Herbs.

Look to those that are known to help break down, bind to, and dispose of proteins, bacteria, toxins, and other substances that can lead to dysfunctional lymphatic flow, including:

cut pieces of burdock rootBurdock root: A gentle herbal remedy, burdock root has been used for thousands of years in traditional Chinese medicine to detoxify the blood and boost circulation. It also has a long history of use for clearing lymphatic congestion and enlarged lymph nodes.

white andrographis flower growing in greeneryAndrographis: This well-known antimicrobial herb contains antiinflammatory properties and is a bitter digestive tonic. Andrographis decreases inflammation, and promotes bile flow, relieving stress on the lymphatic system and facilitating healthy detoxification.

close up of yellow dandelion flowerDandelion root: Like burdock root, dandelion root is known in herbalism as an alterative herb, which means it gently increases elimination of metabolic wastes through all of the major organs of elimination, including the lymphatic system.

close up of pineapple skin Bromelain, papain, and peptidase: All are protein-digesting enzymes, and having these in your system helps break down some of the proteins that contribute to inflammation.

orange turmeric powder pileTurmeric: Responsible for the bright yellow color in curry, turmeric helps balance inflammatory responses. Additionally, the curcumin in turmeric has liver-protectant qualities and inhibits oxidative damage caused by solvents, alcohol, medications, or viruses.

close up of green sarsaparilla leaves and budsSarsaparilla: Derived from the bark of a thorny vine found in South America, sarsaparilla binds to and helps dispose of endotoxins that are released from microbes during die-off.

close up of red root with white flowersRed root: This herb is another one that binds to toxins and flushes the system. A word of caution: red root is a coagulant and can mildly thicken the blood, so it’s best to avoid it if you have a history of cardiovascular disease.

As you can see, detoxing your lymphatic system is a relatively easy and enjoyable way to maintain or restore overall health and wellness. Follow these simple steps, and it won’t be long before you experience a noticeable uptick in energy, focus, and mobility.

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References
1. Choi, Inhu et. al. “The new era of lymphatic system: No llonger secondary to the blood vascular system.” Cold Spring Harbor Perspectives in Medicine. 2012 Apr; 2(4): a006445.
2. Paul, Gina et. al. “A longitudinal study of students’ perception of using deep breathing meditation to reduce testing stresses.” Teaching and Learning in Medicine. 19:3, 287-292
3. Joseph, Chacko N. et. al. “Slow breathing improves arterial baroreflex sensitivity and decreases blood pressure in essential hypertension.” Hypertension. 2005;46:714-718
4. Bhasin, Manoj K. et. al “Relaxation response induces temporal transcriptome changes in energy metabolism, insulin secretion and inflammatory pathways.” PLOSone 2013 May 1;8(5):e62817
5. Ma, Xiao et. al. “The effect of diaphragmatic breathing on attention, negative affect and stress in healthy adults.” Frontiers in Psychology 2017; 8: 874

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Detoxing, diet and nutrition, Gut Health, Herbs, Supplements, Treatment

Exponential Clinical Outcomes 2021 Notes

https://www.betterhealthguy.com/eco2021

ECO 2021 Live

I had the opportunity to attend ECO 2021 held online on October 28-30, 2021.   ECO stands for Exponential Clinical Outcomes.  This is one of the most forward-thinking events I have attended.

The event is the brainchild of Dr. Todd Watts and Dr. Jay Davidson who also created CellCore Biosciences and Microbe Formulas.  I’m grateful for their products, and I take several of them daily.

CellCore Biosciences is their practitioner line while Microbe Formulas is their consumer line. While many of the products are available from both companies, there are some differences in some products in terms of formulation or availability in the Microbe Formulas product line.

Disclaimer: Nothing in this text is intended to serve as medical advice. All medical decisions should be made only with the guidance of your own personal licensed medical authority.

Disclaimer: This information was taken as notes during the training course and may not represent the exact statements of the speakers. Errors and/or omissions may be present.

Note: As this information may be updated as any errors are found, I kindly request that you link to this single source of information rather than copying the content below. If any updates or corrections are made, this will help to ensure that anyone reading this is getting the most current and accurate information available. ~ The Better Health Guy

Topics covered:

  • Glyphosate toxicity
  • The protocol approach
  • Mastering Mitochondria
  • The Krebs Cycle
  • Optimizing Mitochondrial function
  • Is your Water keeping you sick?
  • Solutions for the Parasite Epidemic
  • #1 Stealth Infection you are missing
  • The Gut, The Brain, and Autism
  • The Wrecking Ball of Estrogen Dominance
  • Chemicals and Biotoxins in Dentistry
  • Case studies: Skin Changes
  • Thoughts on Vitamin D
  • Importance of Emotional Clearing to Detox
  • Mental and Emotional Case Studies

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Adrenals, Dentistry, Detoxing, diet and nutrition, Gut Health, Herbs, Parasites, Supplements, Treatment, Viruses

How Good Nutrition Can Help You Recover From Lyme Disease

https://www.lymedisease.org/how-good-nutrition-can-help-you-recover-from-lyme-disease/

Focus – Opinions and Features
LymeDisease.org
08 DEC 2021

How good nutrition can help you recover from Lyme disease

By Lindsay Christensen, MS, CNS, LDN, CKNS

Your immune system, brain, and gastrointestinal system, not to mention the rest of your body, require optimal nutrition to function properly.

Improving nutrition can help your body fight Lyme disease, allow your immune system to work optimally and reduce the adverse effects of Lyme disease (and Lyme treatments) on the gut, brain, musculoskeletal system, and hormones.

Unfortunately, nutrition is often placed on the back burner and sometimes wholly overlooked in Lyme disease treatment protocols

Why does nutrition matter for Lyme disease recovery?

Lyme disease, contracted from the bite of an infected tick, is one of the fastest-growing infectious diseases in the United States. At least 476,000 people are diagnosed with and treated for Lyme disease annually in the nation. Up to 1.5 million people in the U.S. may suffer from persistent symptoms of the illness.

I count myself among those 1.5 million people with chronic Lyme disease. After an arduous four-year battle with a mysterious chronic illness, I was diagnosed with Lyme in my early twenties.

However, my journey wasn’t over once I received my Lyme diagnosis. Instead, this was just the beginning of a multi-year trek through countless Lyme disease treatments. While I saw some improvements, it wasn’t until I took my nutrition seriously that I saw significant, sustainable progress in my health.

This led me to pursue my Master of Nutrition in Human Nutrition, become a clinical nutritionist, and ultimately specialize in working with clients who have Lyme disease. I have also written a book called The Lyme Disease 30-Day Meal Plan: Healthy Recipes and Lifestyle Tips to Ease Symptoms.

While nutrition alone cannot cure Lyme disease, it can significantly ease your symptoms, accelerate your healing process, and create a stronger, more resilient body capable of healing from Lyme. In addition, nutritional treatment is a powerful complement to both antibiotic and herbal protocols for Lyme disease.

For the Lyme patient struggling with treatment decisions, chronic fatigue, pain, and brain fog, sorting through nutrition information to figure out what to eat can feel daunting. Let’s discuss five steps you can take starting today to maximize your nutrition and support Lyme disease recovery.

Step 1: Remove inflammatory foods

Infection with Borrelia and co-infections induces a profound inflammatory response in the body. This can affect the gut, joints, brain, cardiovascular system, eyes, and skin.

When working with clients who have Lyme disease, I begin by having them remove the most common dietary inflammatory triggers, including:

  • Processed foods
  • Refined carbohydrates and sugar
  • Industrial seed oils, such as canola, corn, cottonseed, soybean, and safflower oils.

Refined carbohydrates and added sugars, such as cane sugar and high-fructose corn syrup, also promote the growth of inflammatory gut bacteria.

Between 70 and 80 percent of your immune system resides in your gut, so when your gut microbiota is unhealthy, your immune function and thus your ability to combat Lyme disease will suffer. Removing refined carbohydrates and added sugars is essential for reducing inflammation and regulating the immune system in Lyme.

I also find that many of my clients do best avoiding gluten and conventional dairy products from grain-fed, industrially-raised animals, since both of these foods are potent inflammatory triggers.

Step 2: Eat anti-inflammatory foods

In addition to removing inflammatory foods from our diets, we also need to incorporate foods that actively reduce inflammation. Work on including the following anti-inflammatory foods into your diet:

  • Wild-caught seafood

IL-17 is a pro-inflammatory cytokine (an immune signaling molecule) made by the immune system during Lyme infection. However, chronic IL-17 production can promote rampant inflammation and even autoimmunity. Metabolites of omega-3 fatty acids called “specialized pro-resolving mediators” or SPMs, blunt the production of IL-17 and can thus help calm the inflammatory response.

Try to eat several servings of fatty cold-water fish per week to bolster your omega-3 intake. Choose from the “SMASH” seafood, which are low in mercury and high in omega-3’s. SMASH stands for “salmon, mackerel, anchovies, sardines, and herring.”

  • Cruciferous vegetables

Cruciferous vegetables, such as broccoli and cauliflower, contain compounds called glucosinolates that increase the body’s glutathione production.

Glutathione, an antioxidant and immune-signaling molecule, plays a crucial role in the immune response to Borrelia.

  • Blueberries

Borrelia spirochetes stimulate macrophages, including glial cells in the brain, to release the inflammatory cytokines IL-6 and TNF-α. Excessive production of these molecules has neurotoxic effects on the brain.

In animal studies, blueberries have been found to reduce IL-6 and TNF-α production and may thus help protect the brain and dampen overall inflammation.

  • Extra virgin olive oil

Oleuropein, a major component of extra virgin olive oil, also reduces the production of the inflammatory cytokines IL-6 and TNF-α involved in the Lyme-induced inflammatory response. Be sure to choose organic olive oil to avoid consuming pesticide or herbicide residues, which have immune system-disrupting effects.

Step 3: Support your immune system

Your immune system requires an array of nutrients to function at its best. Furthermore, infection and stress deplete the body of critical micronutrients. Let’s take a look at several of the micronutrients needed for a well-functioning immune system:

  • Vitamin D

Vitamin D is frequently low in patients with persistent Lyme disease On top of that, Borrelia burgdorferi directly reduces vitamin D receptor expression in immune cells, increasing the need for vitamin D.

Vitamin D is critical for Lyme disease recovery. Daily sun exposure and the consumption of vitamin D-rich foods, including fatty cold-water fish and pastured egg yolks, support a healthy vitamin D status. However, supplementation is often necessary, especially during the fall and winter months.

  • Vitamin A

Vitamin A is a fat-soluble vitamin (a vitamin that dissolves in fats and oils) that regulates both the innate and adaptive branches of the immune system. The innate immune system is our set of frontline immune defenses, whereas the adaptive immune system is composed of specialized cells that target specific pathogens.

We need both branches of the immune system to battle Lyme, and vitamin A can help. Interestingly, vitamin A deficiency worsens Lyme arthritis in mice, whereas vitamin A replenishment reduces the harmful inflammatory response.

Retinol, the form of vitamin A the immune system requires, is found only in certain animal foods, such as egg yolks and liver. In addition, your body can create retinol from carotenoids, vitamin A precursors in yellow and orange plant foods, such as winter squash and carrots. However, this conversion process is not efficient in many people, necessitating vitamin A intake through animal foods.

  • Zinc

Zinc is the second most abundant micronutrient in our bodies after iron. It plays several roles in the immune system, including supporting the intestinal barrier, the layer of cells that lines the gut and maintains the intestinal immune system.

Zinc also inhibits complement activity. Complement is a part of the immune system that is excessively activated by Lyme infection and contributes to inflammation.

The World Health Organization reports that one-third of the world’s population is at risk for zinc deficiency. Vegans, vegetarians, the elderly, and those with gastrointestinal issues that compromise nutrient absorption are particularly at risk for deficiency. To support your immune system, emphasize foods rich in zinc, including oysters, red meat, organ meats, and poultry.

Step 4: Support your gut health

Many individuals with Lyme disease have gone through multiple rounds of antibiotics. While antibiotics can offer significant benefits to many Lyme sufferers,  they also reduce levels of beneficial microorganisms in the GI tract. This allows less desirable opportunistic and pathogenic organisms, including various yeasts and bacteria, to proliferate.

The resulting imbalance in the gut microbiota can compromise immune function, digestion, and nutrient absorption. Furthermore, preliminary research suggests that Borrelia may directly infect the gastrointestinal tract. It is thus crucial to support the health of your gut if you have Lyme disease.

A growing body of research indicates that diet profoundly impacts gut health. There are certain foods you should prioritize to support your gut health, including:

  • Fiber: Dietary fiber found in vegetables, fruits, nuts, seeds, and legumes supports the growth of beneficial gut bacteria, which positively impact our immune function and digestion.
  • Fermented foods: Fermented foods, such as sauerkraut, kimchi, beet kvass, and yogurt (for those who tolerate dairy products), provide probiotics that support gut health and immune function. Try to consume a serving of fermented foods daily. Remember to rotate fermented foods since each food offers unique probiotic microorganisms and health benefits.
  • Bone broth: Bone broth is a slow-cooked broth made from boiling animal bones and connective tissues in water. It is gelatinous and rich in glycine and proline, amino acids that help create a healthy gut. I encourage my clients with Lyme disease to consume bone broth regularly to support intestinal health.

Step 5: Support your joints and brain

Borrelia can cause extensive damage to collagenous tissues in the body, such as skin, tendons, and ligaments. Vitamin C is a cofactor for enzymes involved in collagen synthesis. Optimize your vitamin C intake by consuming foods such as bell peppers, citrus fruits, berries, and broccoli.

The brain is severely affected in many cases of chronic Lyme disease, referred to as “neuroborreliosis.” Lyme infection promotes brain inflammation and impairs energy production in neurons, making it difficult to think clearly and maintain a balanced mood.

Vitamin B12 and DHA are two nutrients necessary for healthy brain function. B12 is supplied through meat, poultry, fish, and eggs, while DHA is an omega-3 fatty acid that we can consume through seafood, such as wild salmon and sardines.

There are many other nutritional factors that can support healthy brain function in Lyme disease, but vitamin B12 and DHA intakes are two of the most important.

Try a recipe from my book

Sesame Chicken Salad

This refreshing salad manages to be both sweet and savory, with a lovely crunch thanks to the addition of slivered almonds. It requires very little prep time, especially if you make the shredded chicken ahead of time in a slow cooker.

The short amount of prep time required is perfect it you’re short on time or energy for cooking. This salad contains several functional food ingredients beneficial for those with Lyme disease, including vitamin C-rich oranges and lime juice, folate-rich leafy greens, and anti-inflammatory extra-virgin olive oil.

Prep Time: 10 minutes

Dairy-Free, Gluten-Free

Ingredients:

FOR THE SALAD:

  • 3 cups mixed greens
  • 4 ounces cooked chicken breast
  • 2 tablespoons slivered almonds
  • ½ cup sliced cucumber
  • 1 cup fresh orange segments
  • 2 scallions, chopped

FOR THE DRESSING

  • 1 tablespoon toasted sesame seeds
  • 1 teaspoon peeled and grated fresh ginger root
  • 2 tablespoons tamari sauce (be sure to select gluten-free tamari sauce)
  • 2 tablespoons rice vinegar
  • 1 tablespoon honey
  • 1 scallion, finely chopped
  • Juice of ½ lime
  • 1/3 cup extra-virgin olive oil
  • ¼ cup freshly squeezed orange juice
  • 2 teaspoons toasted sesame oil
  1. In a large mixing bowl, combine the greens, chicken, almonds, cucumber, orange, and scallions.
  2. In a glass jar or other lidded container, combine the sesame seeds, ginger, tamari sauce, rice vinegar, honey, scallions, lime juice, olive oil, orange juice, and sesame oil. Cover and shake well.
  3. Add the dressing to the salad and gently toss to coat.
  4. Serve immediately or refrigerate the salad and dressing in separate airtight containers for up to 2 days.

Lindsay Christensen has a Master of Science in Human Nutrition and is a Certified Nutrition Specialist and Licensed Dietitian Nutritionist. In her private clinical nutrition practice, Ascent to Health, she specializes in nutrition care for individuals with Lyme disease and other environmental illnesses.

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diet and nutrition, Gut Health, Inflammation