Boost Energy: Straighten Your Spine

In a 2018 San Francisco State University study, 125 college students were asked to subtract 7 from 843 sequentially for 15 seconds while either sitting up straight with their shoulders back and relaxed or while slumped over. Fifty-six percent of the students reported it was easier to perform the math while in the erect position.

“The slumped-over position is a defensive posture that hinders abstract thinking,” says study co-author Erik Peper, PhD, professor of holistic health at San Francisco State University. “Think about it from an evolutionary perspective: A tiger is coming at you, so you curl up to protect yourself. You don’t care about the future or the past, just the present. When you’re in a slumped over or slouchy position at your desk, it essentially shuts the brain down so you can’t think as clearly.”

Peper says math is a metaphor for any cognitive activity, regardless of whether you’re a web developer, teacher, doctor, musician, or public speaker. Try a few of his suggestions for improving your posture—and thus your performance—at work:

• Ask a colleague or friend to snap a sideways picture of you when you’re not expecting it. This will give you an unbiased view of your work posture.
• Set an alarm on your phone, watch, or computer to go off every 15 to 20 minutes. When it sounds, get up and move your body in some way: Take a short walk or march, skip, or dance in place. Previous research conducted by Peper found that skipping significantly increased students’ energy levels after sitting in a long lecture.
• Have your vision professionally checked. Many instances of poor posture are the result of people leaning in toward their computer screen because they can’t see well.
• Working on a laptop? You’re almost surely collapsing your posture, bringing your head down to see the screen. A simple fix: Buy a detachable keyboard and raise your laptop on a riser or some thick books.

Boost Energy: Fit in a Mini Yoga Session

The more muscle mass you have, the more energetic you’ll feel, says Mark Moyad, MD, MPH, who is the Jenkins/Pomkempner Director of Preventive and Alternative Medicine at the University of Michigan. “Even a 1% increase in muscle mass will give you a metabolic increase, and that translates to more energy.”

Moyad does pushups to break free of a desk rut. Lunges and squats will work too. Or try this desk-friendly vinyasa sequence designed by Katy Hanlon, a yoga instructor at Studio Three Yoga in Chicago. The poses stimulate energy and focus, and your body is all the weight you need to build muscle mass:

Seated Tadasana with Cactus Arms

• Sit up tall and ignite your abdominals, stacking your head directly over your torso.
• Keeping a soft bend in your elbows, extend your arms above your head. Palms should be facing out, fingers spreading wide, and wrists aligning over your shoulders.
• Inhale through your nose, reaching high with your hands without shrugging your shoulders to your ears.
• Exhale through your nose and squeeze your shoulder blades together as you bend your elbows out to the sides until your upper arms are at shoulder height, creating “cactus” arms. Lift your heart toward the ceiling and, if you have no neck issues, release your head back slightly.
• Repeat 10 times.

Related: How Yoga Provides a Natural Energy Boost

Boost Energy: Move Your Lymph

“Increasing energy is all about improving lymphatic flow,” says postural alignment specialist Brian Bradley, vice president of Egoscue. The lymphatic system consists of the spleen, thymus, tonsils, and adenoids, as well as multiple channels and nodes throughout the body. While it plays a role in protecting you against infection and disease, it also contributes to our energy levels.

“Lymph travels through the joints in your body—your shoulders, hips, knees, and ankles,” Bradley explains. “When you drive to work, sit at a desk all day, drive home, and relax on the couch, you’re not moving your joints through their full range of motion and, as a result, lymph becomes trapped and grows stagnant.”

Bradley recommends moves that re-align your joints to get your energy flowing again, such as the Overhead Extension:

• Stand with your feet pointing straight ahead and about one fist’s width apart.
• Extend your arms in front of you, drop your shoulders, interlace your palms, and point them away from you.
• Bring both arms overhead so your palms face the sky. Gaze upward toward your hands as you actively work to keep your arms straight up without leaning back.
• Hold for 30 seconds as you breathe deeply.

The post Desk Exercises for an Instant Energy Boost appeared first on Sonima.

In theory, the body is designed to be symmetrical. Ideally, your muscles should get equal use on the left and right sides, and all your systems should be interconnected. Unfortunately, that’s not often the case. Injury, habitual one-sided use, and too much time on the couch (or at your desk) render the human body out of whack.

“If your posture is off, you’re bringing improper alignment into everything you do and compromising the efficiency of everything from your workouts to your energy levels,” says renowned physiologist Pete Egoscue.

Here are eight ways that improving your posture will enhance your life, and three strategies to help you straighten yourself out.

1. It will make you more confident

Primally, your posture reflects whether you’re a predator or prey, whether you’re thriving or weak, says Egoscue. Slouching was a way to protect vital organs during attack. To stand tall, however, showed that humans were not in fight-or-flight mode. Today, good posture communicates that you’re physiologically healthy and strong—the opposite of weak prey.

A 2017 study in the British Journal of Psychology found that we judge others as more competent if they stand with strong posture as compared to neutral or weak. But it’s not just about perception: Posture can actually help you feel more confident about your own abilities. In an older study from Ohio State University, when people sat up straight while filling out job applications, they were more confident that the positive qualifications they wrote down were true compared to when slumped at their desk.

2. You’ll be able to breathe easier

“Poor posture can place compression on and limit the effectiveness of the stomach, intestines, lungs, and other vital organs,” says Alexa Rohach, a physical therapist at Providence Saint John’s Health Center’s Performance Therapy in Santa Monica, CA. Try this: Sit in an upright position, shoulders back, chest out, and take a deep breath in. Now, lean forward and slouch your shoulders, and take another deep breath. It’s nearly impossible to take in a full breath in a slouched position.

Research out of Saudi Arabia shows healthy lung muscles aren’t able to draw air in as well when they were slouching versus sitting upright. Meanwhile, a 2016 study in the Journal of Physical Therapy Science reports that even the poor posture we assume when we’re typing on our phones is enough to restrict our ability to breathe properly and efficiently. “Breathing, digestion, and bladder function—as well as other major organs—are all much more efficient when the body is aligned appropriately,” Rohach confirms.

3. You’ll digest food better

Poor posture compresses everything in your trunk, including your stomach and intestines. “What moves broken-down food through your small and large intestines is peristalsis, the undulation of the colon,” Egoscue explains. This movement comes from your diaphragm, which drops down into the abdominal cavity as you breathe, and your hip, back, and abdominal muscles all contract as a response. This tighten-and-release helps facilitate peristalsis, but only if your trunk is stretched with room to move rather than compressed, Egoscue says.

To top it off, when you sit with bad form—that is, your hips posteriorly tilted and your butt tucked under—the unnatural curve in your spine causes your transverse colon (the middle of your intestines) to jam up into the thoracic cavity, impinging the nerve that triggers the diaphragm to drop with each breath. The result: Everything literally stops. “You can take all the psyllium supplements in the world, eat all the roughage, but if you’re sitting with poor posture all day, nothing is going to move out of your colon,” Egoscue says.

4. You’ll burn more fat and have a stronger core

“Good posture may not directly result in six-pack abs, but it will definitely strengthen the core muscles that support the body,” says Rohach. Your core muscles support your spine, so staying erect keeps them engaged. Initially, the body may utilize more calories as it works to stay upright. As time goes on and your core muscles become stronger, they become more efficient at maintaining alignment without effort, and good posture becomes inherent, Rohach adds.

And it’s not just your core that will benefit. “The more you allow your big postural muscles—shoulder girdle, pelvis, hip girdle, knees and ankles—to engage as you walk around throughout the day, the more energy you burn while simultaneously becoming more posturally sound,” Egoscue says.

That higher energy burn boosts your metabolism, but also helps you become more efficient in how you expend energy. “We’re an all-terrain vehicle, designed for tremendous feats of physical accomplishment. When all the muscles are doing their job, we become incredibly efficient not only in the fuel we’re putting in, but the capabilities we’re putting out,” Egoscue says. It’s like having all eight cylinders of an engine firing versus just a few—you are capable of reaching the full potential your machine was designed for.

5. It will boost your mood and relieve anxiety

Just changing your posture can actually ease anxiety, according to a 2018 study in NeuroRegulation. The authors explain that when we feel threatened, we tighten our muscles, lift our shoulders toward our ears, and hold our breath. These movements, which happen naturally when we are anxious, tell our brain and nervous system there’s a threat, and so the body should be on guard. But doing the opposite—sitting up straight, shoulders down, relaxing tension—communicates to our body that it doesn’t need to engage the fight-or-flight response.

What’s more, tuning in to your posture can be a form of mindfulness. A 2017 study in Trends in Psychiatry Psychotherapy found this to be an effective way to treat mood and anxiety disorders. “When you bring your consciousness, brain, and spirit into the present moment, you’re letting go of the worry about yesterday or tomorrow and instead allowing yourself to be present and calm,” Egoscue confirms.

This has a domino effect. “If your emotional state is, ‘All is well,’ then the thoughts naturally flow from there, and you become a positive person with a positive outlook,” Egoscue says.

Related: Are You Just Stressed or Do You Show Signs of Anxiety?

6. You’ll have fewer headaches

Because poor posture compresses your joints and creates undue tension, it’s no surprise that it can exacerbate headaches.

When you are sitting at a computer, you’re likely slouching forward, rounding the shoulders, and pushing the head forward. “These poor mechanics compress joints in both the neck and low back, tighten the shoulder muscles, and weaken the core,” says Rohach. “Furthermore, this joint compression can alter the feedback the brain receives about body position. If this occurs often, it can lead to the onset of frequent headaches and joint pain.”

In fact, a 2016 study from Italy found when people regularly took breaks during their workday to do head and neck relaxation exercises, they had significantly less muscle tenderness and fewer headaches.

7. You’ll have more energy

When your body is in optimal alignment, everything functions better. But there are two specific ways better posture leads to more energy. Remember how sitting up straight allows your lungs to function better? In addition to deeper breaths, people have better blood flow to and from their lungs when standing upright, according to a 2017 study published in the Journal of Applied Physiology. Since oxygen is transported via blood, better blood flow means more oxygen throughout your system, which translates to more energy, Egoscue points out.

Second, better posture also means that you generate a higher cell exchange, Egoscue adds. Every muscle in the body requires energy. More energy means a faster cell exchange for everything from glucose to clearing out waste. ”The faster this exchange happens, the more efficient and healthy the cell is, and therefore the energy level of the human is higher,” Egoscue says.

8. You’ll get a better workout

“When you’re in a good upright position with minimal strain on your body, the joints have normal mobility and, therefore, the surrounding muscles can work much more efficiently to support these structures. This directly translates to how they will perform during gym workouts and day-to-day activities,” says Rohach.

You know that all your power comes from being hip-driven. “When people bring a dysfunctional body to a workout, the hips are under-activated and you’re only getting a small percentage of the actual work from a workout. But if you are posturally functional and moving from the hips, then you’re bulletproof in both the motion and motionless world,” Egoscue says.

Related: The Feel Good Workout

Convinced? Here’s How to Improve Your Posture

Good posture means your body is optimally aligned and in homeostasis. Your muscles are neither shortened nor lengthened, and your body has a natural tension (but not stress) on the surrounding muscles. Here are a few simple ways to make daily improvements.

1. Pull your shoulders back

Ideally, you should sit and stand with your feet hip-width apart and parallel to one another. Your shoulders are locked back and down, core engaged. Our shoulders are typically the first to go, Egoscue says, as we reach forward for the keyboard or look down at our phones. Once our top load-bearing joints are off, the curve in our spine and tilt of our hips follow shortly after.

2. Get up and walk around at least once an hour

Your hips are the driver of your body. When you engage and move from your hips, all other alignment will follow, Egoscue says. The problem: Your glutes and psoas have become trained to take the backseat as we sit all day. Adding some motion throughout the day can do wonders. And when you plop back down, it’ll remind your body that sitting properly is an active state rather than the passive one most of us treat it as, Egoscue says.

The post 8 Unexpected Benefits of Good Posture appeared first on Sonima.

In Ayurveda, the root cause of almost all disease is an imbalance in the doshas, or bio-energies. Whether you’re trying to manage or prevent a chronic disease, here’s how Ayurveda may help.

Joint Diseases

According to Ayurveda, vata regulates the movement aspect of the joints, while kapha regulates the lubrication aspect. If vata increases, it causes dryness, friction, achiness, and weakness in the joints. Vata depletes the tissues, weakening the muscles, tendons, and ligaments, and making them more prone to wear and tear. On the other hand, when kapha increases, it associates with AMA (metabolic toxins) and makes the joints swell, causing extreme pain.

Lifestyle strategies: Dry joint conditions need something externally lubricating, like oil, which can be rubbed into the joints and then absorbed through a hot sauna or bath. Abhyanga, or oil massage, is a common treatment for these types of joint issues. However, inflammation-related joint diseases don’t need oil but, instead, a lot of movement and dry heat like infrared saunas and external herbal treatments applied to the skin.

Dietary strategies: For people with dry-joint symptoms, Ayurveda recommends foods that are lubricating in nature like bone broth, moist grains such as quinoa and amaranth, and seeds with good oils such as hemp and pumpkin seeds. For swelling joints, focus on foods and spices that are warmer, drying, and metabolism-boosting, like ginger, cinnamon, turmeric, and cloves, as well as foods that are easier to digest and absorb excess moisture, like barley and millet.

Herbal strategies: Ashwagandha and guggulu.

Related: The Total Mobility Workout

Cardiovascular Disease

Ayurveda considers the heart the center of several important systems. It pumps lymph, blood, and prana (the life force) throughout the body. It’s also the epicenter of the immune system and the mind, sometimes being referred to as organ of contemplation.

All of these connections mean that the heart can be influenced by a number of factors, including a person’s outlook, diet, and level of activity. Because of this, lifestyle is incredibly important when it comes to maintaining heart health or treating cardiovascular disease.

Lifestyle strategies: Ayurveda says that those who know how to breathe well will seldom have heart diseases, so pranayama is recommended. Ayurveda also says that if you have a positive outlook on life, it’s healthier for your heart, so try meditation to take the emotional burden off the heart.

Because those who are more sedentary are also at greater risk for heart disease, regular activity is recommended. As a bonus, regular yoga practice can help manage blood pressure. (It’s important to note that those with high blood pressure should avoid strong inversions, though, as they temporarily cause fluctuations in blood pressure.) Lastly, reduce alcohol intake, and if you smoke, seek out support to quit.

Dietary strategies: Eating heavy meals late at night burdens the lymphatic system. Since the heart pumps lymph throughout the body, Ayurveda recommends avoiding heavy meals at night to avoid putting stress on the heart and causing it to become heavy. It’s also best to avoid milk products like cheese and yogurt at night, as they are thought to clog the pathways of the heart. Other foods to minimize include spicy and oily foods, which are very acidic in nature.

Moist, warm (not hot), freshly prepared foods are preferable for heart health in Ayurveda, which means reheated foods are not ideal. Especially beneficial foods are brown rice, barley, amalaki fruit, mung beans, pomegranate, Himalayan salt, and lime and lemon juice. Try drinking hot water with lemon or lime juice in the morning and a small quantity of fresh pomegranate juice before dinner.

Herbal strategies: Chyawanprash, a multi-herbal formula that contains amalaki, which is known in Ayurveda for its ability to decrease inflammation.

Related: The Health Benefits of a Heart in Balance

Diabetes

In Ayurveda, diabetes is seen as a result of lacking sufficient metabolism. Diabetes is primarily a kapha disease, wherein the body becomes stagnant and starts overusing the kidneys and bladder to dispose of sugar that’s not being processed and is instead accumulating in the body. If you want to prevent diabetes, Ayurveda says improving both your diet and lifestyle are equally important.

Lifestyle strategies: One of Ayurveda’s primary recommendations for diabetes prevention and management is to exercise on a regular basis, whether that’s yoga or some other kind of activity. Ayurveda especially recommends low-intensity walking and swimming. It is also best to avoid sleeping in or sleeping during the day, as this can disrupt your sleep-wake cycles and thus your metabolism.

Dietary strategies: Eat meals at regular intervals and prioritize low-glycemic grains like barley, millet, kamut, and spelt. These foods allow the body to slowly break down the sugar and increase metabolism. Metabolism-boosting spices like turmeric, fenugreek, and cloves (plus herbal teas made from those spices), and dark, bitter greens like kale, arugula, and Swiss chard are other good additions.

Herbal strategies: Guduchi may help with some diabetes-related symptoms, and Madhunashini is thought to help aid in blood sugar control.

The post Ayurveda’s Approach to 3 Chronic Conditions appeared first on Sonima.

1. Eat Breakfast Later and Dinner Earlier

Intermittent fasting continues to be popular, and many protocols exist. However, fasting for an entire day can be difficult for many people. In that case, you may want to consider time-restricted feeding.

In a small pilot study published in the Journal of Nutritional Science, 13 people ate breakfast 90 minutes later than normal and dinner 90 minutes earlier than normal. After 10 weeks, they lost twice as much body fat on average compared with a control group that didn’t change their meal timing.

Again, fasting isn’t for everyone, but if you are interested and need to eat every day to function at your best, this could be a strategy for you.

2. Go Nuts at Snack Time

Don’t shy away from nuts because they are calorically dense. Having nuts rather than chips, fries, or dessert may help you lose weight, researchers shared at the American Heart Association’s Scientific Sessions 2018. Eating one ounce of nuts or two tablespoons of nut butter daily was associated with less risk of weight gain over four years, as was having nuts instead of a less-healthy snack.

Just be sure you watch your serving size. An ounce of nuts is about 23 almonds, 18 cashews, 49 pistachios, 21 hazelnuts, 8 medium Brazil nuts, 12 macadamia nuts, 14 walnut halves, or 19 pecan halves.

3. Weigh the Pros and Cons of a Low-Carb Diet

How’s this for confusing: Last February, Stanford researchers published a study concluding that a healthy low-fat diet and a healthy low-carbohydrate diet can both lead to about the same amount of weight loss. Then in November, a study published in BMJ concluded that following a low-carb diet (with 20 percent of your calories from carbohydrates) during weight maintenance may help you burn 250 more calories a day, compared to eating a high-carb diet (with 60 percent of your calories from carbs). As a bonus, low-carb diets may help improve artery flexibility—but only in women, University of Missouri scientists discovered.

The bottom line is: Going low-carb may help, but only if you can stick to the plan. If cutting back on carbs makes you sluggish, then you won’t stick to that diet. No matter your carbohydrate intake, focus on nutrient-rich carbs such as sweet potatoes, whole grains, beans, vegetables, and fruit.

Related: Should You Try the Keto Diet?

4. Shift Your Mindset

Before you sit down to have a meal or snack, think about the health effects of what you are about to eat. This pause may help you naturally select less food, according to a Germany study published in the journal Appetite.

Researchers asked participants to focus on the expected pleasure, their intention to stay full until the next meal, or the health effects of the food while choosing the serving size of their lunch. Compared to a control group, the fullness group took larger portions, while those thinking about health helped themselves to smaller servings. That’s the power of mindfulness.

The post The Best New Science for Weight Loss in 2019 appeared first on Sonima.

However, there is little scientific research on bone broth for a few reasons. For one there just isn’t much profit to be made from studying it. There is also no standard bone broth recipe, and what ingredients you use, the quality of the bones, and how you prepare the recipe will lead to different nutritional profiles. Lastly, some of the trace minerals believed to be in the broth have never really been determined. According to a 1934 study on bone broth, the liquid contains little nutritional value. However, in general bone broth is a source of protein, with four or more grams per 30- to 45-calorie cup.

The Science on Bone Broth

Plus, there is some research on chicken soup, which is similar to bone broth. One study, published in the journal Chest in 2000, reported that the common home remedy for colds may have a mild anti-inflammatory effect. Chicken soup appears to inhibit the activity of white blood cells, which in turn may halt or help minimize the progression of an upper respiratory infection before it becomes a full-blown cold.

Chicken soup may also make you feel better if you do come down with a virus. In an earlier study published in 1978, 15 healthy adults drank hot water, cold water, or hot chicken soup. Those who had the soup experienced a greater increase in mucus flow, which indicates that soup may help clear nasal passages so you can breathe more easily.

Other Possible Health Benefits of Bone Broth

Beyond that, there is only anecdotal evidence that bone broth may have health benefits. For starters, the claim that bone broth can restore collagen is not proven. And although collagen is important for building bones, there isn’t sufficient evidence that eating collagen leads to stronger bones. Our bodies use collagen wherever it’s needed; you cannot make your body use that collagen to rebuild bones or make your skin smoother, for example.

And while supplementing with collagen may support joint health, it’s unknown how much collagen is in a recipe of bone broth and if that would provide the same benefit as a pill does. For the same reasons, consuming bone broth isn’t proven to relieve arthritis.

Related: The Best Natural Skincare Products in Your Kitchen

Many of my patients have reported improved skin quality. They say that they have more ‘glow’ after adding bone broth to their diets. Keep in mind, this is only anecdotal and there is no research to support this benefit. Collagen supplements may have anti-aging properties, but it’s unknown if bone broth has the same properties. Likewise, the claim that bone broth fights osteoporosis is unproven. Again, it’s unclear how much calcium, magnesium, and other bone-supporting minerals are in a batch of bone broth.

Lastly, some say that bone broth can heal leaky gut syndrome. Some point to the gelatin, a form of collagen, while others credit glutamine, an amino acid that’s involved in many bodily processes and is important for intestinal health. However, there is little scientific evidence that bone broth improves digestive health.

The Bottom Line on Bone Broth

All of this said, I have seen patients start drinking bone broth daily for four to six weeks and report better-looking skin and less hair loss. It may be that the bone broth contains protein and minerals that someone’s diet is missing, making the liquid highly restorative. Still, despite all of the possible benefits of consuming bone broth as part of your diet, keep in mind that no one food is a miracle. If your diet is unhealthy, drinking bone broth won’t do much for you. It’s more important to establish overall healthy eating habits, such as eating more plants and less processed foods.

And if you prefer to eat a plant-based diet and therefore avoid bone broth, try the delicious vegetarian bone broth recipe from Sonima’s resident chef, Amie Valpone, below. Although it is not exactly the same nutritionally as bone broth, it provides plenty of vitamins and minerals from the nutrient-dense vegetables. You can also add vegan collagen-boosting powder. These products contain plant-based ingredients that may boost your body’s natural production of collagen.

Vegetarian Bone Broth

Ingredients

10 cups filtered water
1 cup sliced button or Portobello mushrooms
2 stalks celery, thinly sliced
1 large white onion, thinly sliced
3 cloves garlic, crushed
2 large carrots, peeled and thinly sliced
2 tablespoons finely chopped fresh parsley
2 tablespoons finely chopped fresh ginger
Sea salt and freshly ground pepper, to taste
1 tablespoon plant-based collagen-boosting powder (optional)

Directions

1. Combine all ingredients except collagen in a large pot on the stovetop. Cover and bring to a boil. Then reduce to a simmer and cook for 2 hours. Remove from heat, remove lid, and set aside to cool for 10 minutes.
2. When ready to serve, stir in collagen and use a strainer to separate broth from vegetables (or serve the broth with vegetables, if desired). Serve warm.
3. Store leftover broth in the refrigerator for up to 5 days in a sealed container or in the freezer for up to 1 month.

Yields
Serves 2-4

The post What You Need to Know About Bone Broth appeared first on Sonima.

As you can probably guess, this is an ancient practice for clearing the body of toxins. In fact, Panchakarma’s literal translation is “five purification procedures.” But what many people don’t know about Panchakarma is that they’re not all safe for everyone. Luckily, there are many different external body work therapies also included in Panchakarma that more gently detox and rejuvenate the body. Here’s what you need to know.

Cleansing Panchakarma Detox

The most classic type of Panchakarma detox involves actually removing toxins from the body through one or more of the following methods:

• Virechana or purging: The patient is prepared for several days, then given herbs that will help them purge through the lower orifice.
• Vamana or emesis: The patient is prepared for several days, then given herbs that will cause them vomit.
• Basti or enema with herbs: An enema with herbs is administered to lure toxins from the colon.
• Basti or enema with oil: An oil enema is administered to nourish the colon.
• Nastya or nasal drops: Nasal drops are administered after preparation to detoxify the head and neck region.

The above methods are used by Ayurvedic doctors who specialize in internal medicine. Those who specialize in surgery may also use bloodletting, with leeches for example, as well.

Contrary to what’s commonly thought about Panchakarma detoxing, it’s extremely rare for someone to go through all five treatments. This would require a minimum of 60 days of supervised Ayurvedic care. Each treatment requires several days of preparation, oil massage, steaming, and in many cases, a special diet both before and after the treatment.

Instead, it’s much more common to undergo one or two of these treatments based on the season, doshas, or a specific health problem.

For example, purging treatments are often done to balance the pitta (fire) dosha, which tends to accumulate in the middle part of the gut. If someone has hyperacidity in their gut, which is seen as a pitta imbalance, purging is appropriate.

Emesis is done for kapha (water) dosha, which tends to accumulate in the upper part of the GI tract and chest. If someone comes to an Ayurvedic practitioner with chest congestion, then the practitioner may choose to undergo emesis with the patient because it is thought to remove the phlegm right from the upper chest.

Enemas are done for vata (wind), which tends to accumulate in the colon and pelvic area. Let’s say a patient comes with back pain. An Ayurvedic doctor may choose enema as a treatment because it’s in that area.

These treatments have total body effects, too. If somebody has arthritis, it’s considered a vata-related condition because of the pain and discomfort with movement, so an enema still may be chosen as treatment.

Nasal cleansing is done for conditions related to the head and neck region, so this could include headaches, sinus infections, and more.

Panchakarma cleansing treatments are also done seasonally because the change of the season automatically increases certain doshas. For example, in the fall, pitta energy is very high, so Ayurveda recommends undergoing purging. In early spring, we do emesis to remove mucus and phlegm. When it rains and the temperature comes down significantly, we have people undergo a course of enemas to control vata.

It’s important to note that Panchakarma cleansing treatments are not recommended for women who are pregnant, young children, the elderly who are weak, or those who have not gone through proper preparation. Because of the intense nature of these treatments, it’s highly recommended that you find a qualified Ayurvedic doctor you trust to administer them.

Related: 5 Essential Ayurvedic Herbs that Heal

Rejuvenating Panchakarma Treatments

In modern times, the word “Panchakarma” has actually come to mean something even broader and more complex than just detoxing. Rejuvenative treatments are also included in Panchakarma.

When you hear that people have undergone Panchakarma at an Ayurvedic facility, it doesn’t necessarily mean that they’ve undergone enemas and purging and the more deeply detoxing procedures. Instead, they might have just done a series of rejuvenating therapies.

Anyone can go to an Ayurvedic center and ask for rejuvenating Panchakarma, and they’ll receive treatments like whole body oil massage, steaming, shirodhara (where an oil stream is poured on you), and more. This is what most people think of when they hear about Panchakarma. Rather than treating a specific set of symptoms, these treatments are mainly health promotive for both the mind and the body.

Because of these treatments, everyone can take part in Panchakarma in some manner. Often, we recommend that these rejuvenating treatments are done seasonally as well, so you can start each new season feeling your best.

The post Should You Try a Panchakarma Detox? appeared first on Sonima.

Our nutrition expert, Amie Valpone, recommends the following eight versatile superfoods as a starting point. Stock your kitchen with these basics, get creative with your preparations, and enjoy the benefits of a healthy, balanced diet all year long.

1. Leafy Greens

Leafy green superfoods, such as Swiss chard, kale, spinach, and dandelion greens, are rich in vitamins A, C, and K. They also contain the minerals iron and calcium, so if you’re lactose intolerant or avoid dairy because of digestive issues, consider loading up on leafy greens to help get your calcium fix.

To prepare, add a single tablespoon of extra-virgin olive oil to a large skillet and heat over medium heat. Add 1 clove of minced garlic and cook for 1 minute or until golden brown. Then add 1 head of finely chopped leafy greens and cover. Cook for 2 minutes, then stir until the greens are wilted. Season to taste with ½ teaspoon sea salt and ¼ teaspoon pepper and serve. Leftover sautéed leafy greens keep in a sealed container for up to two days in the refrigerator.

2. Beans, Legumes, Grass-Fed Beef, or Organic Poultry

Beans and legumes are excellent sources of fiber and protein. For examples, versatile chickpeas contain about 12 grams of fiber per cup, which is almost 50 percent of the daily recommended intake for women. They’re also a great source of iron, zinc and copper. Beans and legumes are a great choice if you are vegetarian or vegan, or if you don’t easily digest animal protein.

If you feel more energized eating meat or beans make you bloated and gassy, organic animal proteins such as lamb, grass-fed beef, bison, and chicken are a great options. Choose organic to avoid growth hormones and antibiotics, and select grass-fed beef, which has more heart-healthy omega-3 fatty acids than other beef.

Beans and legumes are delicious served in salads, soups, or even spread on toast. Enjoy grilled or roasted beef and chicken, or add meat to stews, soups, and stir-fries.

3. Nuts and Seeds

Nuts and seeds are high in monounsaturated and polyunsaturated fats and omega-3 fatty acids, which may help fight inflammation and ward off diseases. The healthy fats, protein, and fiber in nuts helps you feel full and satisfied. And certain nuts, such as walnuts, are also loaded with antioxidants, which help protect your body from cellular damage and premature aging. When buying nuts, steer clear of the bulk bins. Many are dirty, making the nuts prone to mold.

Eat nuts and seeds as a snack or tossed into a meal. You can also make your own nut or seed butter: In a mini food processor, blend 2 cups of nuts with ½ teaspoon sea salt until it forms a peanut butter consistency. Scrape down the sides as needed to blend, then transfer to a serving bowl and serve atop whole-grain toast or with sliced apples. Leftover nut butter keeps in a sealed container for up to three weeks in the refrigerator.

4. Gluten-Free Whole Grains

Whole grains are packed with fiber and other nutrients such as the minerals copper, phosphorus, manganese, and magnesium. Millet, quinoa, and wild rice are some of my favorite choices because they have loads more flavor compared to white rice. These grains are also easy to batch cook on a Sunday night; refrigerate the cooked grain in a sealed container to use throughout the week in lettuce wraps, soups, and salads.

To eat, cook ½ cup of any gluten-free whole grain according to the package directions in a medium pot with water or vegetable or organic chicken broth for extra flavor. Remove from the heat and toss in a few tablespoons of your favorite herbs, fruit, and nuts, then toss with olive oil, lemon juice, and salt and pepper. Leftover gluten-free whole grains keep in a sealed container for up to four days in the refrigerator.

Related: Grain-Free Lemon Almond Crackers

5. Fresh Herbs

Fresh herbs contain vitamin C and are loaded with antioxidants and anti-inflammatory compounds. When you purchase fresh herbs, look at the roots to make sure they still look bright green and fresh.

Parsley, basil, and dill are versatile options that work well in salads, while rosemary and thyme are good for seasoning vegetables or roasted meat. You can also add finely chop herbs to scrambled eggs. Store fresh herbs in the fridge in a jar of water like you would flowers to keep them perky.

6. Berries

Scientists have discovered that berries—blueberries, raspberries, blackberries, and strawberries—have some of the highest antioxidant levels of any fresh fruit. They are also a good source of fiber, phytochemicals, and vitamin C. In fact, a cup of strawberries has more vitamin C than a medium orange. They also add a touch of natural sweetness to any recipe without having to use added sugar.

Add fresh berries to yogurt parfaits, as a topping for ice cream, or dip them into creamy almond butter for a sweet treat. Or toss 1 cup frozen berries into your favorite smoothie, and you can forgo adding ice cubes and other sweetener.

7. Avocado

In addition to being addictively delicious, avocados contain more potassium than bananas, and they’re loaded with heart-healthy monounsaturated fatty acids. They also are full of fiber, which helps boost satiety.

To eat, slice a large (and very ripe) avocado in half lengthwise and discard the pit. Serve with a salad of greens or whole grains, on the side of eggs, mashed on toast, or prepared as guacamole.

Related: The Creamiest Avocado Aioli Sauce

8. Citrus

Citrus is often thought of as a powerful source of vitamin C, however, citrus fruits also contain potassium, calcium, and antioxidants to protect our bodies from oxidative stress and free radicals.

Citrus is at its peak ripeness this time of year, and the fruit makes a satisfying sweet and tangy snack. Lemon juice, lime juice, and orange juice are also fantastic used in salad dressings, marinades, or simply squeezed on fresh vegetables or roasted meat or fish.

>>Amie Valpone is the founder of The Healthy Apple and best-selling author of the cookbook Eating Clean: The 21-Day Plan to Detox, Fight Inflammation, and Reset Your Body.

The post 8 Must-Eat Foods for a Balanced Diet appeared first on Sonima.

That’s because we see the brain in a less concrete way. In Ayurveda, the mind is seen as something that’s spread all over the body. It’s located in two main areas: the head and the heart. In a sense, the head is the epicenter of the logical mind, and the heart is the location of the emotional mind. For optimal brain health to be achieved, these two aspects of the mind need to exist in harmony. The brain and the mind are intertwined.

There are three main ways to achieve this balance between logic and emotion: lifestyle, diet, and herbs. Here’s what you need to know about each.

1. Lifestyle

If you’re familiar with Ayurveda, you probably know that daily routine is an important part of the ancient practice. Tongue scraping and drinking water first thing in the morning are examples of routines Ayurveda recommends. These rituals laid out in the ancient texts are meant to be practiced daily for life. They serve a crucial purpose: To make use of our sense organs (like the ears, eyes, skin, and more) in order to establish a connection with our natural instincts over the forces of our minds.

Practices, like oil massage, are great examples of this. Vata, the wind energy, is considered to be the most harmful dosha when it comes to brain health. The best way to reduce the influence of an energy is to do something with opposite qualities. So since vata is dry, cold, and rough, we can use daily oil massage to keep it under control.

Most of these routines relate to physical hygiene, but there are also recommendations about mental hygiene. Ayurveda says that in order to achieve good brain health, people need to behave in a righteous way. This means telling the truth, respecting others, and being pleasant to those around you. Basically, Ayurveda says people should have a positive approach to their life in order to establish a healthy mental routine and boost brain health.

Science supports this idea. If you look at “blue zone” studies, or evaluations of people who live in areas of the world where the population lives the longest, one of the things they have in common is a positive life outlook.

Sleep is also a crucial part of a lifestyle that promotes brain health. A good night’s rest is essential for strong brain function, so building high quality sleep into your routine should be a priority.

Related: A Meditation to Help You Prepare for Restful Sleep

It’s also vital not to suppress natural urges, like needing to go to the bathroom, for example. Ayurveda says that doing so can cause toxins to accumulate in the deep tissues (FYI: the brain is considered deep tissue) and, simultaneously, increase vata energy in the body. So listening to what your body tells you is a key component in establishing a brain-health-promotive lifestyle.

2. Diet

Ayurveda makes specific diet recommendations for healthy brain function. In Ayurvedic texts, brain tissue is referred to as bone marrow. It may sound like a strange way of looking at it, but Ayurveda refers to anything that is contained in a hard bone cavity (like your brain) as bone marrow.

Why does that matter? It is believed that foods similar in structure to a certain type of tissue—brain tissue, for example, which is soft and oily—are beneficial for that tissue. That means the consumption of marrow is encouraged for meat eaters, either in the form of the marrow itself or in something like bone broth.

The use of healthy fat is also highly encouraged for brain health, since that is also considered to be soft and oily. This could be in the form of ghee, nuts and seeds, avocados. Food extracted from a hard shell, like walnuts and coconut, are also considered beneficial.

We also know that many brain issues, like dementia, affect the fatty tissues of the brain, so it makes sense that eating foods high in healthy fats may be helpful. This may be surprising because we have been told low fat diets were so healthy for so long, but this trend is changing, and Ayurveda has recommended healthy fats in the diet for thousands of years.

Related: Guidelines for Eating the Ayurvedic Way

3. Herbs

Herbs are also used in Ayurveda to keep the brain functioning well. There is a classification of herbs called medhya. Meda means “supports healthy brain function.” This has three aspects: intellect, memory, and willpower. Herbs that physically enhance the overall function of the mind fall into this category. Examples include Brahmi, Tulsi, Jatamansi, and Kapikacchu.

These herbs are often consumed as supplements, cooked in ghee, and are also sometimes added to oil and then used for application to the scalp. There is also a treatment called shirodhara, which involves pouring a stream of hot, herb-infused oil onto the forehead. It’s meant to reduce stress and can help bring the logical and emotional minds into harmony.

Lastly, Ayurveda recommends a seasonal head and neck cleansing (NASYA therapy) to keep the brain healthy. This is done by administering herbal oil nasally once every three to four months. There is a procedure for doing this that involves preparing the head and neck region beforehand with massage and steam. This practice should only be done by a qualified Ayurvedic practitioner, not on your own at home.

The post Ayurveda’s Best Advice on Brain Health appeared first on Sonima.

But how did we get here? Back in the 1990s and early 2000s, scientists reported many benefits of enjoying wine in moderation. Several studies linked light to moderate drinking with reduced risk of cardiovascular disease and death. Others reported that drinking may reduce the risk of dementia, cognitive decline, and ischemic stroke. Many experts credited the benefits of wine to resveratrol, the antioxidant found in grape skins that scientists discovered has anti-inflammatory properties.

However, these studies did not prove that drinking is the secret to a long life. One common criticism is that many of the studies compared drinkers to non-drinkers. And non-drinkers often includes people who used to drink when they were younger, but now abstain. And many of those people who no longer drink do so for health reasons. Others who have never had a sip also often abstain due to a health condition. On paper, these individuals look less healthy because they are classified as “non-drinkers.” But it has little, if anything, to do with their beverage choice.

Drinkers and non-drinkers may be different in other ways, too. Those who can afford to imbibe also often exercise more often and eat healthier diets—both factors associated with better health outcomes. So does alcohol make drinkers healthier, or do drinkers tend to be healthier for other reasons? Most of this work is observational studies, and we have to remember that correlation does not equal causation.

In recent years, scientists began taking a closer look at the studies on wine and health. In 2017, a meta-analysis of 45 studies in the Journal of Studies on Alcohol and Drugs said that drinking wine doesn’t appear to protect against coronary heart disease if you are 55 or younger. This April, a meta-analysis of almost 600,000 people published in the Lancet made similar conclusions. Researchers looked at alcohol consumption in current drinkers and the risk of death and cardiovascular disease. According to their data, drinking more than 100 grams of alcohol—about one five-ounce glass of wine per day—increases the risk of death for all causes.

But another paper in the Lancet, this one published in August, suggested that even the recommended moderate level of drinking (one serving a day for women) is too much. After looking at more than 700 international studies, the authors concluded, “Our results show that the safest level of drinking is none.”

Furthermore, some research suggests that alcohol may increase the risk of breast cancer in women. In a report published by the American Institute for Cancer Research (AICR) and the World Cancer Research Fund (WCRF) in May 2017, they found strong evidence that consuming alcoholic drinks increases the risk of breast cancer in pre- and post-menopausal women. Alcohol appears to raise levels of estrogen in the blood, and high estrogen levels are associated with a greater breast cancer risk.

Related: Want to Let Go of Food Guilt? Try This Simple Trick

While researchers continue to criticize each study and debate what, if any, level of wine consumption is truly healthy for us, what are you to do? The research on wine and all alcohol continues to grow, and for every study showing a positive health benefit, you can find another study showing a negative health consequence. There are also many confounding factors often not included in the studies that affect our health, and we can’t be certain that the correlation of alcohol is equal to a longer or shorter life.

Alcohol in excess is a known carcinogen, according to the National Toxicology Program. And we know that drinking beyond moderation—that is, more than one serving a day for women—is linked with various health problems, including high blood pressure, heart disease, cancer, memory problems, and liver disease. So, if you do not currently consume alcohol, there is no reason to start drinking.

If you do enjoy alcohol, do so in moderation. One serving is five ounces of wine, 12 ounces of beer, or 1.5 ounces of a spirit. Pick something you truly like, have that one serving, and stop at that. And if the information on alcohol causes you to pause and reconsider your relationship with drinking, that is a good thing. Whatever you drink or eat, it’s best to do so mindfully and enjoy both your beverage and food and your company.

The post Should You Drink Wine? appeared first on Sonima.

The ketogenic, or keto, diet originated as a treatment for epilepsy, but in recent years, it has been tied to weight loss. The plan is high-fat and low-carb. That sounds a lot like Atkins or other low-carb programs, but keto typically has a higher fat-to-protein ratio. Although you can find different versions of the diet, most ketogenic plans recommend a 4:1 ratio of proteins to carbs and consuming about 5 to 10 percent of your calories from carbs, 20 to 25 percent from proteins, and 70 to 80 percent from fats.

Going this low-carb and high-fat puts your body into a state of ketosis. This is a metabolic process where, since your body isn’t getting adequate glycogen to burn, it burns fat instead, which actually produces a ‘cleaner’ energy than glucose. Proponents say this helps you lose weight, improve insulin sensitivity, boost mental and exercise performance, keep your brain sharp, and more.

The ketogenic diet tends to get a bad rep because, for most people, it is difficult to sustain. However, it could be a way to help you cut out less healthy foods, such as sugars and processed carbs (things most of us eat too much of), and begin to eat more vegetables.

The keto plan calls for:

• healthy fats such as avocado, ghee, butter, coconut, olive oil, nuts and seeds, nut and seed butters
• full-fat dairy
• fish, eggs, poultry, beef, pork, and organ meats
• some fruit, such as berries
• non-starchy vegetables such as spinach, kale, cucumbers, broccoli, cauliflower, brussels sprouts, mushrooms, and asparagus

Of course, these foods have benefits and these fats have proven to be heart-healthy. And while full-fat dairy may be favorable for weight loss, we all know the more vegetables we consume, the better. When it comes to proteins, the ketogenic diet recommends fattier choices such as skin-on poultry, chicken thighs, salmon, bacon, and grass-fed ground beef and rib-eye steak. However, I encourage eating grass-fed and pasture-raised poultry and meat, wild fish, and not too much processed meat. (Go easy on the bacon.)

Related: Making Sense of the Science on Fat

Vegetarians and vegans don’t have to miss out on this trend. It is possible to follow a plant-based version, however, this tends to make it harder. Keto- and vegan-friendly foods include: coconut oil, coconut cream, coconut milk, avocado, plant-based oils, nuts, seeds, berries, and non-starchy vegetables.

Aside from focusing on whole foods, health claims about the ketogenic diet are still unclear. There is no standardized keto diet used in studies, and most are short-term trials. We need long-term studies to properly assess if the diet is not only safe and effective for weight loss, but also safe to be a lifestyle. There have also been studies on the ketogenic diet’s impact on neurological diseases, mental disorders, type 2 diabetes, and cancer patients. But here again, we need more research and more human studies to verify any claims that the diet helps with these conditions.

In addition to the lack of substantial scientific support, many experts have more concerns than praise about the ketogenic diet. In fact, U.S. News and World Report ranked the ketogenic diet nearly dead last (#39 out of 40) on its most recent Best Diets list, saying it can be extreme, which can make it hard to follow long-term. And while some keto plans recommend following the diet off and on for a few weeks at a time, that also can be challenging, as it takes discipline to cycle your diet.

Another warning: Anytime you go on the diet, you may experience what is referred to as “keto flu”. This tends to last a week or two as your body adjusts to ketosis. Symptoms may include low energy, bad mood, nausea, headache, dizziness, mental fog, constipation, and other flu-like symptoms. Once your body adapts, however, these side effects should dissipate.

Still, we don’t yet know the long-term effects of maintaining the ketogenic diet. Anyone living with diabetes and taking insulin or oral hypoglycemic agents should talk to their doctor before trying this extreme plan. Also, women who are pregnant should not go keto because the ketosis state could be potentially dangerous to the baby’s growth and neurological development.

Bottom line: There’s much to be discovered about the keto diet that’s not for everybody, but if you’re curious, it might be worth a try. Several dozens of my patients have been on the ketogenic diet for at least two years—some as many as five years—and they are in remarkable health with excellent metabolic biomarkers. If you are eager to learn more and understand the challenges of going keto, try it and see how you feel.

Below is a gluten-free, vegan-friendly recipe following the keto principles from Sonima’s resident chef, Amie Valpone, who adds: “I know the thought of eating enchiladas wrapped in leaves sounds very odd, but trust me. I’ve been serving variations of this recipe to all my guests—vegetarian, keto and paleo friends alike—and they love how light and delicious these enchiladas are. The best part about these enchiladas is the creamy almond ‘cheese’ that’s dairy-free, of course (it’s made from magnesium-rich almonds, which lend a hearty dose of protein to this meal). The spicy arugula is my go-to detoxifying cruciferous vegetable that’s easy to digest, unlike broccoli and cauliflower, which can make you gassy. Meat-eaters, we have an easy grass-fed bison add-on option for you below!”

No-Bake Keto Enchiladas

Ingredients

1 head collard greens
1 large carrot, peeled and thinly sliced
1 cup fresh arugula
2 tablespoons red onion, diced
2 chives, thinly sliced
1 tablespoon sunflower seeds
Sea salt and pepper, to taste

Creamy Almond “Cheese”

1 cup whole almonds, unsalted and blanched
Juice of ½ large lemon
2 ½ tablespoons extra virgin olive oil
1 clove garlic
¼ cup room temperature water, plus more as needed for desired thickness
½ teaspoon sea salt

Easy Enchilada Sauce

1 teaspoon extra-virgin olive oil
1 cup finely chopped red onions
1 tablespoon chili powder
2 teaspoons ground cumin
2 teaspoons garlic powder
1 teaspoon dried oregano
½ teaspoon sea salt, plus more if needed
½ teaspoon pepper
½ cup vegetable broth

Directions

For the Enchiladas:

1. Blanch the collard green leaves one at a time in a large pot of boiling water with a large pinch of sea salt. Make sure to keep the stem out of the pot of boiling hot water so that you can use the stem to hold onto the collards while each leaf is blanching.
2. Blanch each of the collard leaves for 20 seconds each, then holding the stem, remove each leaf from the boiling water and immediately place it in a large bowl of ice water for 30 seconds.
3. Remove from the ice water and lay the leaf on a large kitchen towel to dry. Repeat with the remaining collard green leaves and set aside.

For the Creamy Almond Cheese:

1. Soak almonds in a bowl of boiling hot water for 30 minutes, then drain, rinse well and pat dry with a kitchen towel.
2. Combine all ingredients in a small food processor and blend until very smooth, about 5 minutes, depending on the size of your food processor.
3. Scrape down the sides of the processor as needed. Add more water if you desire a thinner spread consistency.
4. Season to taste with more sea salt, if needed. Store leftover “cheese” in a sealable container in the refrigerator for up to 4 days.

Pro Tip: Pressed for time? No worries. You can make the enchilada sauce, the “cheese” and the ground bison the night before serving this recipe, if desired. However, the actual enchiladas should be made right before serving. If you decide to make these ahead of time, simply heat up the ground bison in a small skillet and the enchilada sauce in a small saucepan for 5 minutes on the stovetop over medium-low heat before adding to the enchiladas.

For the Enchilada Sauce:

1. In a large skillet over medium heat, add the oil and onions. Sauté for 5 to 7 minutes, or until the onions are translucent.

2. Add the spices, sea salt and pepper, stir and sauté for 3 minutes, or until fragrant. Add the vegetable broth and cook for 10 minutes. Remove from the heat and serve warm. Store leftover sauce in a sealable container in the refrigerator for up to 4 days.

Assemble the Enchiladas:

1. Lay the collard greens face up on a cutting board and remove the ends with a sharp knife.
2. Spread the “cheese” onto the collard greens and top with the carrot slices, arugula, onion, chives and sunflower seeds.
3. Season to taste with sea salt and pepper.
4. Spoon the enchilada sauce on top and roll each collard green like a burrito and serve immediately. Slice the wrapped collards in half width wise if desired, for serving.

**Meat Alternative: If you prefer a heartier recipe, you can cook ½ pound grass-fed ground bison in a large skillet with 1 tablespoon extra-virgin olive oil, ¼ teaspoon sea salt and ¼ teaspoon pepper over medium heat for 10 minutes, covered, stirring often or until the meat is fully cooked and no longer pink inside. Spoon the ground meat onto the enchiladas before adding the carrots.

Yields

Serves 2-4

The post Should You Try the Keto Diet? appeared first on Sonima.

Among Americans who partake (roughly 22.2 million people over 12 years old), 36 percent use cannabis for both recreational and medical use, another 10 percent lighting up solely for medical benefits, according to a massive meta-analysis conducted by the National Academies of Sciences Engineering and Medicine, released in 2017. A recent study in the Annals of Internal Medicine found Americans’ view of marijuana is more favorable than prevailing opinion. That study also found that most people hold false notions about what medical conditions cannabis can actually help with. We’re here to set the record straight.

If you’ve ever wondered if cannabis can help ease your anxiety, relieve chronic pain or soothe muscle soreness, here’s a run-down of what the latest science says about it, plus how to choose a quality product that’s both safe and effective.

The Ways Cannabis Interacts with Your Body

It’s important to understand the impact plant-based cannabinoids—that’s the molecules found in cannabis—have on your body. The main way cannabinoids affect your mind and body is via your natural endocannabinoid system. “It’s a communication system between cells that helps guide development and growth of the human body with the goal of maintaining homeostasis,” says Dustin Sulak, DO, a Maine-based integrative medicine and medical cannabis physician and founder of cannabis educational resource, Healer.com.

When one kind of cellular activity becomes excessive or insufficient, the endocannabinoid system is part of that signaling cascade that corrects the over- or under-activity and restores balance. For example, when your brain is releasing too much of an excitatory neurotransmitter, neighboring nerves will produce an endocannabinoid to turn off the overactive receptor and restore homeostasis. And it’s doing that in all the tissues of the body, Sulak adds, so it’s regulating your brain, your gut, your immune system—it’s maintaining cellular homeostasis all over the body, in every tissue, in every organ.

The molecules in cannabis, particularly tetrahydrocannabinol (THC), mimic that endocannabinoid system and further affect nerve receptors. But while endocannabinoids are produced right where they’re needed and subsequently broken down after they do their job, THC enacts a global stimulation of the system, affecting your whole body at once.

The other most helpful cannabinoid, cannabidiol (CBD), acts differently—and wears a lot more hats. When it comes to the endocannabinoid system, CBD essentially slows the breakdown of an endocannabinoid, so we have more of that molecule available, for longer, Sulak explains. But CBD also works through a whole slew of different mechanisms, including stimulating and inhibiting various neurotransmitter receptors and impacting the immune system (more on that later).

Here’s a few of the ways forms of cannabis are most powerful—and most misunderstood.

1. Cannabis for Inflammation and Pain

“Chronic pain often stems from chronic inflammation, and cannabis gets to the heart of the situation, taking away not just the pain, but also the problem. You’re not just looking at a band-aid [like with other pain medications],” says Junella Chin, MD, integrative medical physician in New York and California specializing in medical cannabis and osteopathic neuromuscular medicine.

In fact, both she and Sulak agree that, from the research we have and the patients they treat, the strongest benefit of cannabis is in helping ease chronic and neuropathic pain.

Through the endocannabinoid system, CBD and THC tap into receptors (specifically the vanilloid receptor) that help control how much pain we feel. But it’s really the anti-inflammatory properties that are so powerful: The various cannabinoids in the plant extracts activate the CB2 receptors in our tissue, which controls the release of proinflammatory signals (cytokines). Additionally, THC actually gets into the cell and stimulates nuclear receptors that control the expression of genes related to inflammation and pain, Sulak explains.

The large 2017 study analysis by the National Academies of Sciences Engineering and Medicine confirms that cannabis significantly reduces pain in chronic sufferers, including less muscle spasms for adults with multiple sclerosis (MS). A 2014 study analysis by Israeli researchers reports when people with Crohn’s disease started supplementing CBD, their symptoms eased up enough that they were able to wean off their medications. In fact, one promising-but-small study found 45 percent of Crohn’s sufferers who were taking CBD actually achieved complete remission, compared to just 10 percent of those taking a placebo (though, in another study, low-dose cannabidiol had no effect).

Reducing pain has a domino effect on quality of life—for someone living with chronic pain, if you can make the pain less bothersome, your mood improves, you can sleep better, you can reduce your other meds, Sulak points out.

And it seems to be a promising alternative to opioids since cannabis actually hits the same receptors in your brain as the drugs, but delivering the same relief in a healthier way, Chin adds. But it isn’t a guaranteed relief for everyone: A recent study in The Lancet reports people suffering chronic non-cancer pain who tried to supplement their opiates with cannabis actually had more pain and less control over pain management. But, at the same time, another new study, this one in Addiction, found among states where medical cannabis became legal, use of Schedule III opioids (that’s the highly addictive vicodin, demerol, oxycodone, and fentanyl) dropped by 30 percent in the Medicare population.

Both doctors (and the prevailing body of research) agree cannabis is probably worth a few tries if you’re suffering from chronic pain.

Same goes for acute inflammation, like the kind you get from a really good workout. “A lot of athletes are now taking CBD for recovery instead of Advil or Ibuprofen, which can wreak havoc on your GI system,” Chin adds. You won’t be dosing as much as someone with, say, rheumatoid arthritis would, but if you head to a SoulCycle class and wince every time you stand up from a chair, rubbing a topical cream on your hamstrings may help you move with more ease, she says.

2. Cannabis for Anxiety

Chin, Sulak, and a whole body of research agree: CBD is very effective in treating anxiety. “People often say they feel calmer and more grounded after taking CBD,” Chin says. A 2015 study review in Neurotherapeutics found CBD is beneficial for all types of anxiety, including generalized anxiety disorder, panic disorder, social anxiety disorder, obsessive-compulsive disorder, and post-traumatic stress disorder.

Cannabis actually acts a lot like pharmaceutical treatments: “CBD works by binding with a natural brain chemical, GABA, which is a neurotransmitter that tells your body to calm down, that it’s not in danger and it doesn’t need to worry,” explains Chin. While benzodiazepines—a common anti-anxiety prescription—bind to GABA receptors synthetically, CBD does this naturally.

It’s important to note the benefit is in CBD, not THC. Researchers in Chicago found that while low-level THC (7.5 mg) did reduce stress before a public speaking event, a slightly higher dose (12.5 mg) was enough to make people actually feel more anxious. “Some people taking the 10 mg, 20 mg will have a mild anti-anxiety effect, but just know you may need a lot more CBD for severe anxiety,” Sulak warns.

Still, Chin says she’s seen CBD be effective enough to help reduce dosage of, or even replace, prescriptions like benzodiazepines, klonopin, valium, or Xanax. And unlike most anti-anxiety pharmaceuticals, CBD calms your nervous system without sedating you, Sulak adds.

3. Cannabis for Mood Disorders

There’s no research directly on depression in humans, but there are some promising findings in mice: A few studies have confirmed CBD interacts with the serotonin neuroreceptor (5-HT1A) in animals, responsible for regulating levels of the happiness hormone that keeps depression and anxiety at bay. A 2016 study in Neuropharmacology found CBD exerts an antidepressant-like effect on the brain of mice, increasing signaling in the serotonin and glutamate neuroreceptors to regulate both happiness neurochemicals and GABA production, which then helps activate the parasympathetic nervous system and keep the body calm. What’s more, researchers add CBD may actually boost serotonin levels faster than SSRIs (the most common antidepressant medication) in mice.

Marijuana’s relationship at the onset of a mental illness is a little murky: There’s evidence to suggest people who use cannabis are more likely to develop schizophrenia, other psychoses, and social anxiety disorder, as well as to a lesser extent depression. What’s more, heavy users were more likely to have suicidal thoughts and, for people with bipolar, have worse symptoms, according to a 2017 study-analysis.

Nonetheless, Chin says she has found with her non-suicidal patients who already suffer from depression that cannabis products often help with the symptoms and byproducts of both depression and depression treatment. “Because anxiety is so closely intertwined with depression and bipolar, often times getting the anxiety down works as a piece of the puzzle to ease the mood disorder,” she explains. “If you can control your anxiety with CBD, it can help you take less of the antidepressant or antipsychotic.”

Similarly, with anti-anxiety medications, antidepressants, and antipsychotics, the more you take, the more side effects come—fatigue, insomnia, brain fog, mood shifts, low libido—which just exacerbate your symptoms more. But if you can supplement with CBD and lower your pharmaceutical dosage, that can actually help reduce depression by way of reducing side effects, she explains.

4. Cannabis for Epilepsy

Even among the most cannabis-conservative states, where medical marijuana is outlawed, most allow one formula for one specific purpose: marijuana-derived CBD oil to treat epilepsy, namely in children. A 2017 study in The New England Journal of Medicine found when kids with a specific kind of drug-resistant epilepsy, Dravet syndrome, took oral CBD for 14 weeks, 43 percent saw their seizure frequency cut in half while 5 percent became seizure-free. A recent large meta-analysis published in the Journal of Neurology, Neurosurgery, and Psychiatry found patients who took cannabinoids for treatment-resistant epilepsy had an improved quality of life and over 50 percent saw a reduction or complete stop in seizures (though many also experienced more side effects like diarrhea, vomiting, fatigue, pyrexia, somnolence, and liver issues compared to a placebo). In fact, the research supporting CBD for epilepsy is so strong, the FDA actually approved an oral CBD solution for the treatment of seizures in two types of epilepsy in June 2018.

5. Cannabis for Cancer

Most of us associate medical marijuana with cancer patients—but that’s really for end-of-life care and comfort. In this context, cannabis is powerful medicine since it has the ability to knock out four major pharmaceuticals in one go, says Chin. Cannabis can help with chemotherapy-induced nausea and vomiting; chronic pain—enough so that a lot of patients will get off opioids or take less of them as they supplement cannabis, Chin adds; sleep issues and insomnia; and, as a byproduct, the constipation that often comes from the anti-nausea meds and opioids. Together, this can make life a lot more comfortable at the end.

When it comes to using cannabis while fighting cancer, some preliminary studies on cells and animal models do suggest cannabinoids may have anti-tumor properties. But we don’t have confirmation of that in humans yet, and there’s actually concern over their immunosuppressive effects potentially promoting tumor growth, as outlined by a study analysis published in Cancer Medicine earlier this year. We do know smoking marijuana doesn’t increase your risk for lung, head, and neck cancer the way tobacco does.

6. Cannabis for PTSD

“One of the most dependable, positive outcomes I can expect in my clinic is if someone who has nightmares related to PTSD starts taking cannabis, they’ll then be able to sleep through the night,” Sulak says. One case study published in The Permanente Journal in 2016 found when a young girl suffering from PTSD from sexual abuse started taking CBD oil, her anxiety was significantly reduced and she was able to get more and better quality sleep.

“Cannabis likely helps suppress dream recall and keep one relaxed, which allows people with PTSD to stay asleep,” Sulak explains. Cannabis also helps reduce what Sulak calls “re-experiencing,” which includes flashbacks, social avoidance, and hyper-vigilism, or feeling like you’re in fight or flight all the time.

The anecdotal evidence for this is so strong, in fact, that in May, the FDA approved the first-ever study of cannabis for military veterans suffering PTSD. Sulak adds this is important because the standard first line of treatment—namely antidepressants—doesn’t work for most sufferers and other anti-anxiety meds can be dangerous with long-term use.

Related: 5 Essential Ayurvedic Herbs that Heal

The Risks of Cannabis Use

There aren’t a whole lot of risks to ingesting cannabis, both doctors agree. But they both also highlight that not everyone reacts the same to CBD or THC. “Cannabis has a lot of bidirectional effects—take the right amount of CBD and you feel less anxious, but take too much and it feels like you’ve drank too much caffeine. It can help relieve nausea, vomiting, diarrhea, but if you take too much, especially on the THC side, and it can cause all these things,” Sulak says.

Chin echos this notion: “I have patients who can’t use it at all, where a little bit of CBD will cause more panic attacks or cause their heart rate and blood pressure to go up.” And since THC can affect your sense of balance, there is a potential fall risk if you take too much and are unsteady on your feet.

But Chin adds most people know right away if they can’t tolerate cannabis and can rule it out immediately as an option (though you will have to sit with the discomfort for a few hours). And really, that makes it like any other medication—every body reacts different to both pharmaceuticals and plant-based medicine.

Where Buying Cannabis is Legal

The laws around legality of marijuana are downright confusing. For starters, it’s important to note that on the federal level, all forms of marijuana are illegal. “CBD and THC is considered a Schedule 1 substance under the Controlled Substances Act, meaning that it is federally illegal everywhere in the US, with the exception of products that are made specifically from the stems and seeds of imported hemp plants. Even in states with laws allowing [adult-use or medicinal marijuana], these products are still considered illegal by the federal government,” clarifies Morgan Fox, media relations director for the National Cannabis Industry Association (NCIA), an industry-led organization aimed at the growth of a responsible and legitimate cannabis industry.

That said, individual states have their own laws around what uses of marijuana are and aren’t legal, with more than 60 percent of states allowing the purchase of cannabis to some degree. At the broadest umbrella, anyone over 21 years old can purchase marijuana for any use, medicinal or recreational, in Alaska, California, Colorado, Maine, Massachusetts, Nevada, Oregon, Vermont (as of January 2018), Washington, and Washington D.C. (For the sake of accuracy, while marijuana is legal for adult use in D.C., a weird twist of law makes it so someone 21 or older can possess cannabis or be gifted it, but can’t actually purchase it in exchange for money.) Adult-use marijuana, generally, follows the same laws as alcohol—you have to be 21 and you can’t consume it in public or drive under the influence of it.

If you have a medical card from an in-state doctor, you can legally purchase certain cannabis products in Arizona, Arkansas, Connecticut, Delaware, Florida, Hawaii, Illinois, Louisiana (medicinal use approved, but available pharmacies still pending as of September 2018), Maryland, Michigan, Minnesota, Montana, New Hampshire, New Jersey, New Mexico, New York, North Dakota, Ohio, Oklahoma (signed into law July 2018, dispensaries predicted to be accessible December 2018), Pennsylvania, Rhode Island, or West Virginia.

Then, in an even more narrow category, there’s legal medicinal use of marijuana-derived CBD, typically only allowed for specific conditions like epilepsy and at specific low levels of THC. Marijuana-derived CBD is legal to some degree in all the aforementioned states as well as Alabama, Georgia, Indiana, Iowa, Kentucky, Mississippi, Missouri, North Carolina, South Carolina, South Dakota, Tennessee, Texas, Utah, Virginia, Wisconsin, and Wyoming.

For a visual and condensed version of the above, check out the NCIA’s state-by-state policy map:

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If you live outside of these 31 states, plus D.C., you cannot legally purchase marijuana, even at the state level. There’s a loophole though: non-psychoactive, hemp-derived CBD, which is legal in all 50 states. There are a lot of technicalities, but the long and short of it is, the Controlled Substances Act only outlaws harvesting the flowering tops, resin, and leaves of a marijuana/hemp plant (where the main psychoactive compounds like THC are found), which leaves the seeds and stems—benign hemp—as legal to harvest. Hemp is classified as cannabis free of THC (which technically means less than 0.3 percent THC), though there’s no cap on the CBD quantity. While marijuana-derived CBD legality varies state to state just like THC legality (covered above), hemp-derived CBD is legal at the federal and state level nationwide. When your friend who lives in a state where marijuana hasn’t been approved for medical or recreational use talks about purchasing and using CBD oil, they’re talking about hemp-derived CBD with less than 0.3 percent THC (we’ll refer to as “legal hemp-derived CBD” from here on out), Fox confirms.

Talk to Your Doctor About It

For the general population using the plant for acute issues, like muscle soreness, mild anxiety, or mood disorders, Sulak says supplementing with cannabis is low-risk to try on your own. “In general, cannabis is extraordinarily well-tolerated, even in high doses,” he says.

If you have a serious health condition, like high blood pressure, diabetes, rheumatoid arthritis, or anything that’s life threatening, you should consult a doctor before turning to cannabis (either recreationally or medicinally). If your doctor isn’t open to the topic, find one who is.

“Most doctors don’t know how to recommend cannabis,” Sulak says, adding even ones who approve medical cards often just sign the certificate and send the patients to the dispensary for specific questions. What you want is a licensed medical cannabis physician, a specific certification provided by the state to approve someone who can be between you and your primary care physician or psychiatrist, Chin says. (Check out the directory on your state’s Department of Health or on Leafly.)

If you head straight into a dispensary for those acute issues, the budtender (that’s the person behind the counter) may be able to help guide you on what brands and dosage others like for anxiety or sleep. But there’s no standard training that everyone who works in a dispensary goes through. “It can be the equivalent of going to the health food store and asking the cashier what you should be taking for your blood pressure,” Sulak adds.

Educate yourself via sites, like Healer and Medical Cannabis Mentor, which highlight the newest research and run-downs of different strains and ratios of cannabinoids for various ailments (basically, everything you’d expect from your doctor).

If you live in a state where marijuana isn’t legal, you can find a medical cannabis certified doctor in another state who does phone consultations. But since you don’t have easy access to marijuana, you’re best bet is to try legal, hemp-based CBD.

How to Buy Quality Products

Marijuana
Remember how, despite individual state laws, all forms of cannabis are illegal at the federal level. Because of that, the FDA doesn’t regulate cannabis products the way it does other medications or edible items. This lack of a watchdog has created a marketplace where quality and safety of any given product is, to some degree, based solely on blind trust.

To be clear, there’s no evidence that ties contaminated marijuana to illnesses or health issues. The main question is, is this product contaminated with mold, bacteria, solvents, heavy metals, or pesticides?

Most every state does have third-party labs to confirm the formula the label is claiming—X mg of THC and Y mg of CBD—is, in fact, what the product contains and doesn’t also contain the aforementioned offenders. But not only are those tests expensive to process, but whether the cannabis products sold in dispensaries even have to be tested (and to what extent) is entirely dependent on your state.

California, for example, just changed their laws to require all products be tested for 66 pesticides, harmful chemicals, and dangerous bacteria. Oregon, meanwhile, loosened their strict requirements when the laws were creating a backlog at labs, leading to a shortage of available products. What’s more, there’s no regulation over how extractions are tested. Alaska’s two privately owned testing labs, for example, regularly report vastly different THC content results in testing the same products.

And while third-party testing is a great start to quality control, as Chin puts it, “it’s kind of like going into a supermarket and saying, yes, this can of corn really contains corn. Great to know, but it’s not necessarily reflective of the quality of the extraction.” All we really have to ensure product quality is the reputation of the brand at hand, she adds.

Legal Hemp CBD
When it comes to legal, hemp-based CBD, the water around quality and efficacy is even murkier. A sensational 2017 study published in JAMA found nearly 70 percent of CBD extracts sold online were mislabeled, with 42 percent containing higher concentrations of CBD than indicated and another 26 percent containing a lower concentration. Although there was some conflict of interest with the study’s funding, Sulak says you can safely assume that about half the products you buy outside of a dispensary don’t contain the doses they purport.

Chin adds that the majority of our hemp CBD is imported through Europe, China, and Canada and then “white labeled” by a U.S. company, so we have no confirmation or control over what kind of testing rigor that product has gone through.

That doesn’t mean you should steer clear of it all, though. “The nice thing is that something that is mislabeled is not going to be deadly, but it could be less effective or produce more side effects,” Sulak adds. Undisclosed additional THC, for example, could induce anxiety. “Every medical decision involves weighing risks and benefits.”

One other note on legal, hemp CBD: Cannabis is a complex medication that involves hundreds of plant compounds to work synergistically with one another to be maximally effective, Sulak says. “CBD, as a molecule, is good medicine. It’s absolutely safe and broadly effective. But it might not work as well as another product made from the full plant with CBD in high quantity and along with dozens of other compounds,” Sulak explains.

Because hemp-based CBD is even less regulated than medical or adult-use marijuana, product quality is all over the place. Some products work better than other—in part because of superior extraction, but also in part because a lot are “hot CBD,” or products with more than the legal 0.3 percent THC, which makes it more effective, Sulak says.

If you decide to try a hemp-based CBD product, but feel like it has no effect, try upping your dosage before switching products, Sulak advises. There’s not a lot of risk of over-dosing and some people may need 50 mg instead of the oft-recommended “serving size” of 5 mg or 10 mg.

The good news: The industry is moving quickly and pretty much everyone with a vested interest is focused on setting up quality and safety control ASAP. Until then, use these tips to ensure you’re buying quality products.

• For any purchase, educate yourself on how to maximize the benefits and minimize the side effects via sites, like Healer and Medical Cannabis Mentor.

In medical or adult-use states:

• Always shop at an official dispensary, where product is most likely to be of quality and safe, Fox says.
• Do research to see which dispensaries near you are known for their knowledgeable staff who may be able to help you understand strains and dosage, and point you toward reliable brands. Leafly offers some user-generated reviews, but Google reviews is also surprisingly helpful here.

• Research brand reputations by checking out “top product” lists from reliable sites like Leafly and High Times and asking the dispensary budtender what products they find work best for your ailment.
• Ask the budtender to see a product’s certificate of analysis—that confirms the product was tested by a state-licensed lab and that the formula is accurate, Chin says.

When purchasing hemp-based CBD in-person or online:

• Scour reviews from reliable sites like Leafly and High Times to ensure you’re buying from a reputable company.
• Opt for a tincture or lozenge rather than food, drinks, or edibles—CBD is absorbed better through blood vessel in the mouth than the gut, so you’ll get more bang for your buck with an oral delivery method, Sulak says.
• Even though certificate of analyses are less reliable for online shops (forgery is too easy), it’s still worth asking the brand or shop for testing verification, confirming the date is recent and that the batch number on the results matches the batch number you’re purchasing, Sulak says.

The post Can Cannabis Really Help You Heal? appeared first on Sonima.

Before we get started, a word of caution: Even the first textbook of Ayurveda, which is from around 800 BC, says that herbs should not be administered or taken without proper knowledge. In other words, even though these herbs are mild and don’t have any major interactions with other medications, it’s better to consult with your healthcare practitioner before trying them out.

1. Amalaki (Emblica officinalis)

Amalaki, also called Indian gooseberry, is a fruit that is deeply connected to Indian culture and has been used for thousands of years for its rejuvenating properties. The Amalaki fruit is a very rich source of vitamin C, so it has the ability to protect the immune system. It’s especially recommended to take Amalaki during the fall season, since in Ayurveda, fall is when the body is most prone to inflammation.

Amalaki and Tulsi, the next herb on this list, are often taken together. Amalaki to calm the body, and Tulsi to calm the mind. Amalaki is also thought to be an anti-aging substance. There is a section in Ayurveda called rasayana, which deals with prevention of disease, promotion of health, and anti-aging. This section of Ayurvedic medicine starts with Amalaki.

It’s wonderful to take Amalaki every day in one form or another, and the most common formula is called chyawanprash, a jam that contains several other herbs as well. It can be taken by people of all ages and is a very mild supplement that can help nourish all seven tissues of the body.

2. Tulsi (Ocimum sanctum)

Tulsi, also known as holy basil, is a very mental and spiritually connected plant, which means that taking it can help calm and uplift the state of mind. In Ayurveda, it’s thought that it can help induce a positive mindset. This is why Tulsi tea is administered to help deal with anxiety. In research, tulsi has shown promising anti-stress and antidepressant properties.

Tulsi has also been shown to have anti-cancer properties and protective properties against autoimmune diseases. While that doesn’t necessarily mean Tulsi will cure or prevent diseases, it may slow the growth of cancer cells and reduce inflammation, which is linked to autoimmune health issues.

Tulsi is also used as a home remedy for cough, sore throat, and sinusitis. By crushing the leaves to make a tea, many people find relief. It can also be taken in capsule form.

3. Ashwagandha (Withania somnifera)

Out of all the herbs on this list, Ashwagandha is perhaps the most famous right now thanks to its status as an adaptogen—a substance that helps the body adapt to stress. It’s not just popular today; the herb is also highly regarded in the ancient texts.

Ashwa means “horse” and ghanda means “like.” So, basically, it makes you horse-like with strength and vitality, especially in males. Studies show that Ashwagandha helps increase testosterone in infertile men. It also helps to nourish and rejuvenate muscles, so it’s especially useful to those who are active. This is also thought to extend to joint health. For those who have pain or achiness in their joints, Ashwagandha is a great choice.

Ashwagandha has also been touted for its mental health benefits. It can be used to help ease anxiety and research suggests it may be helpful for those with depression, too.

Ashwagandha is mostly taken in powder or capsule form, but there’s also a jam with other herbs called Ashwagandha lehyam, which is even better for absorption. It’s also taken in a milk formula, preferably with cow’s milk, but any type of plant-based milk will work, too. The herb gets into the body quickly and efficiently in this form.

Related: The Healing Powers of Herbs and Spices

4. Brahmi (Bacopa monnieri)

Brahmi, or bacopa, is an herb that is primarily taken to enhance the mind and is considered one of the best preventative solutions for age-related memory problems in Ayurveda. For this reason, it’s taken by many people of all ages.

Brahmi is thought to enhance all of the aspects of the intellect, and it’s a good tonic to take for keeping the mind healthy and functioning. It’s also sometimes used for children with ADHD with promising results and can help with proper reasoning.

If you have sleep troubles, you may also consider taking Brahmi to help calm the mind before going to bed. Similarly, those with stress-induced stomach issues may find Brahmi helpful to relax the mind and, thus, the digestive system. This plant is taken in the form of either a tea or fresh herbs in a salad, and can be taken by people of any age.

5. Shatavari (Asparagus racemosus)

Shatavari can be used for both mind and body health. In particular, it has a very special connection to female health and fertility. Shata means “many,” and avari means “surrounded with babies.” So just the name of this herb gives us a clue that it is very good for the female reproductive system, encouraging a healthy, regular reproductive cycle.

It’s also sometimes used to increase breast milk in women who are breastfeeding, as well as in women who are going through menopause. Research has also shown that it may help women with polycystic ovary syndrome.

Shatavari may improve gut health, too, and could be useful for treating ulcers. It may ease acid reflux in both sexes as well.

Since Shatavari is a root vegetable, and it’s rich with antioxidants and anti inflammatory substances. So when taken, studies show it can enhance immune function, reduce oxidative stress, and help with lymphatic fluid and blood circulation. People usually take about half a teaspoon of Shatavari powder mixed with some kind of warm liquid. It can also be taken as a pill or in a ghee, the latter of which can improve absorption.

The post 5 Essential Ayurvedic Herbs that Heal appeared first on Sonima.

First of all, if you have any allergies or sensitivities to dairy, nuts, or soy, be sure to avoid those options. Second, you may not like the flavor and consistency of certain milks, so definitely taste-test a few. You may want to try more than one brand or more than one milk type from the same brand because each is slightly different. For example, many nut milks come in unsweetened and unsweetened vanilla flavor, which can be naturally sweeter. Lastly, consider the nutrition facts and ingredients, which often—but not always—include added vitamins and minerals.

To make it easier for you, use the guide below, which shares the pros and cons of each option, as well as things to look out for since there is variation between each brand here too. There is no one best milk; what you ultimately choose is up to you. But this information can help make your decision easier when you hit the grocery store.

Cow’s Milk

Pros: 8 grams of protein, plus contains calcium and is fortified with vitamins A and D
Cons: Not everyone can digest cow’s milk
Watch for: Choose whichever level of fat you prefer; any choice can be healthy and has been shown to help you lose weight, if that is your goal. Organic milk from grass-fed cows is best, as this milk contains fewer chemicals and more nutrition compared to conventional milk. Research has found that grass-fed milk contains more omega-3 fatty acids (good for your heart and brain; fights inflammation) and conjugated linoleic acid (another fatty acid that may have heart benefits).

Goat’s Milk

Pros: ~ 9 grams of protein per cup; great source of calcium, magnesium, potassium, and added vitamin D; many people find goat milk to be easier to digest than cow’s milk
Cons: High in calories (about 170 per cup) and higher in fat
Watch for: Some brands are certified humane, which means goats receive a diet free of antibiotics or hormones, shelter from inclement weather, and other Humane Farm Animal Care standards.

Related: Should You Switch to Goat’s Milk?

Plant-Based Milks

These options aren’t actually milks, but water blended with nuts, legumes, or grains to simulate milk. For all plant-based options, always choose the unsweetened varieties to avoid unnecessary added sugars.

Almond Milk

Pros: Low calorie, very low carb, low fat, typically fortified with with calcium and often vitamins A, D, and E
Cons: Low protein
Watch for: You can find some higher-calorie, higher-protein versions made without any stabilizers. However, these also do not add vitamins or minerals, so if you are used to getting calcium, and vitamins A and D from milk, you may need to adjust your diet or consider a supplement.

Cashew Milk

Pros: The lowest calorie option, low fat, very low carb, typically fortified with calcium and, often, vitamins A and D
Cons: Low protein
Watch for: There are also higher-calorie options that are not fortified. Many folks find cashew milk to be a bit creamer and thicker than almond milk.

Related: How to Make Fresh Almond Milk

Oat Milk

Pros: Fortified with calcium and vitamins A and D, as well as B12, a nutrient found almost exclusively in animal products, so vegans may prefer oat milk for this reason
Cons: High in calories (120 per cup) and carbs
Watch for: An increasingly popular option in coffee shops, the main brand of oat milk sold in the U.S. is made from gluten-free oats, so no worries if you cannot tolerate gluten.

Coconut Milk

Pros: Very low carb, typically fortified with calcium and vitamins A and D, and some brands also add vitamin B12
Cons: Low in protein
Watch for: Although the fat in coconut milk is mostly saturated fat, studies have found that it may help boost “good” HDL cholesterol. Still, coconut products should be consumed in moderation.

Soy Milk

Pros: Highest in protein of all options, a compete protein
Cons: Slightly higher in calories
Watch for: Be sure to buy organic soy to avoid GMOs. However, most organic options are not fortified, so be mindful of the rest of your diet if you typically rely on your milk for certain nutrients. If you are allergic or cannot digest soy, of course, choose another milk. Also, avoid soy if you have an estrogen-sensitive cancer. There is some research suggesting that consuming soy may encourage the growth of these cancers.

Hemp Milk

Pros: Very low carb, a source of heart-healthy omega-3 fatty acids, and most are fortified with calcium and vitamin D
Cons: Slightly high in calories and very low in protein
Watch for: Although hemp is a complete protein, because plant-based milks are made with a high ratio of water to the main ingredient, hemp milk is actually low in protein, with 2 or 3 grams per cup. Hemp also has an acquired taste.

Rice Milk

Pros: Low fat
Cons: Low in protein and high in calories (120 to 130 per cup) and carbs (this offers the highest carb count of all milk types)
Watch for: Some brands are fortified, but not all.

The post Your Guide to Milk: Which of These 10 Types Is Best for You? appeared first on Sonima.

In the August issue of the journal Circulation, researchers reviewed 17 years of human observational and intervention nutrition studies. They found that more diverse diets were associated with higher intakes of less-healthy foods, such as refined grains, sugar-sweetened beverages, and processed foods. These diets were also associated with lower intakes of healthy foods, such as vegetables and fruit. Beyond what people were eating, more diverse diets were linked to weight gain and obesity in adults.

They conclude that, rather than focusing on diversity, it’s better to focus on consuming a diet that’s founded on plant foods, protein, low-fat dairy, vegetable oils, and nuts, plus low in sweets, sugar-sweetened beverages, and red meats.

This isn’t the first time experts have questioned the “everything in moderation” notion. A study published in PLOS One in October 2015 came to similar conclusions. When scientists assessed the diets of more than 5,000 adults of various ethnicities, they found that diversity in food consumption was associated with increased waist circumferences.

Overall, I agree with the new AHA statement. It seems that the more diverse your diet is, the more you eat of both healthy and less healthy foods. If you are eating plenty of plant-based foods as well as high amounts of refined carbs, trans fats, sodium, and processed red meat, the benefits of the healthy foods cannot undo the negative impact of the unhealthy foods. Plus, greater variety of foods is often associated with unhealthy snacking and can cause you to consume more calories, which can obviously lead to weight gain.

Beyond health, trying to include too many foods in your diet can feel overwhelming. Many of us have been in the situation where we’ve been inspired to go on a fresh produce buying spree, only to bring home our bounty and not know what to do with it all. Inevitably, some (or perhaps most) of it ends up going bad before we can use it. Wasting time, money and food can, ultimately, discourage you from cooking at home.

Related: 4 Healthy Foods with Surprisingly Wasteful Side Effects

So rather than thinking about eating everything in moderation, I recommend focusing on consuming a nutritious diverse diet. That is likely what the authors behind this original recommendation had in mind, however, in today’s world of processed and fast foods, there is more of “everything” at our fingertips, leading to the modern, less-healthy interpretation.

A nutritious diverse diet provides a mix of macronutrients and micronutrients to help you feel your best. It also gives you enough variety so that you’re not eating the same thing every single meal, but enough restriction so you’re not overwhelmed with options. After all, a diet of only spinach and chicken breasts gets super boring pretty quickly, and can make you tempted to head to the drive-thru or turn to Seamless.

Less nutritious options are not completely off limits. Attempting to entirely deprive yourself of foods that you enjoy often backfires. Also, I believe a healthy life is an enjoyable life. If, overall, the vast majority of your diet is unprocessed and whole plant foods, then you can have the occasional cheeseburger or small dessert when you want it. Plus, since many times these foods are eaten during social gatherings, you get the added benefit of spending time with others.

So what is a nutritious diverse diet? It’s one rich in plant-based foods, such as vegetables, fruit, whole grains, nuts, seeds, and legumes and may include lean animal proteins such as poultry, fish, and small amounts of grass-fed meat. The choice of adding dairy is very personal and also based on your genetics. If you can digest it and wish to include it, the most healthful dairy is grass-fed and organic.

Aim to include a rainbow of colorful vegetables and fruits at each meal, as each color indicates a different phytonutrient. This is a good practice to help ensure that you are getting a variety of vitamins and minerals to support your health. Along with the produce, have a mix of healthy protein, fat, and carbs, which will also support your health and help you stay fuller longer. Some example meals include broiled salmon with mint chimichurri, mung bean noodle salad with seared tofu and mushrooms, and cucumber tomato salad with crispy chickpeas and feta.

When you eat this way and also with the seasons, diversity will naturally happen. Pick the ripest vegetables and fruit (adding frozen organic vegetables in the winter, when it can be harder to find a range of fresh produce) and mix up your proteins and carbs. If you prefer to cook a different dish for every meal each day, go for it, but you don’t need to. It’s OK to take a salad to the office for lunch most days, just try to mix up the proteins and fats. Similarly, there’s nothing wrong with properly saving leftovers from dinner and having them another night later in the week.

This can make cooking easier since you don’t need an entire farmer’s market of produce, plus you can stick to some staple recipes for most meals and mix in new recipes when you have the time to experiment. You’ll also likely save more money since you’re only buying what you need. And, according to the AHA statement, a high-quality diet like this is associated with lower risk of chronic diseases. So rather than eating literally anything and everything, stick to a variety of healthy foods.

The post What It Really Means to Have a Diverse Diet appeared first on Sonima.

What had transpired was a Category 4 hurricane, super-sized from man-made overbuilding and poor environmental protections, making landfall deep in the heart of Texas. For almost three weeks, non-stop, I along with my partner, friends, and volunteers from local churches, stripped the house to its bare minimum: roof, struts, slab floor. I had a general sense of ache and fatigue, partly due to the lack of sleep and any real nourishment. This, along with an incomprehensible amount of worry and grief, were petty complaints and luxuries that I could not afford—not with my 81-year-old father walking around in a daze through the eight-foot-tall trash pile looking at the remnants of his life. Everything he had known for the past 30 years, upended by four-feet of flood waters.

On the daily 40-mile drive from the flood zone to our hotel, we cut through war-like scenes of destruction, rubble piled high, trees ripped and torn, homes tattooed with high water marks, and the stench of swamp. To tune out the bad commercial radio, I entered a post-apocalyptic game with myself. I told myself that after the storm I could choose from two fantasy gifts. One was impractical for my budget and mostly fear-based: a brand new Range Rover, which I’d never considered buying before the hurricane, but I was looking for armor, something that was strong and, as I tried to convince myself, impervious to destructive weather forces. The other was more in line with my lifestyle: 10 days at an Ayurvedic clinic in India to re-balance my body after all this stress. I’d been practicing yoga on a fairly deep level for the past 15 years, so I knew to park the Range Rover option, and book India.

Four months later, I checked into Vaidyagrama, a “true healing village,” a tag line plainly stated on their website, and, as I came to learn, a fitting description, indeed. For it does take a village to recuperate—it might take even a whole city, nation, or world—but I’m getting far ahead of myself.

Day one, I was met by one of the vaidyas, or Ayurvedic physicians, who share a common vision to healing. He was a gentle, middle-aged man who approached me with a warm smile. In his average English, from the start, he told me about one simple concept: the spiritual heart. We have a material heart and we care for this, but we also have a spiritual heart and we must care for it, he said. Mind you, if I’d heard it from anyone else, at any other time, it would not have been felt so viscerally, but I understood instinctively that this healer was sincere and that I had entered an authentic place. He believed what he was speaking and it came from an incontrovertible place in his soul. In a weird way, it felt similar to the feeling of care a parent gives when treating a sick child.

Ayurvedic medicine is not simply an Eastern medical profession, it is a way of life. Many people who take its teachings inside of India oftentimes do so from a family elder who passes the knowledge down like his or her elder before. It continues this way naturally from generation-to-generation. This has been curious to me because that chain doesn’t exist in the modern world of higher education or in many professions. Most Western doctors and nurses handle complex obstacles, such as disease and trauma as well as perform surgical operations that require a far different set of skills. Ayurveda, in contrast, seeks to care for the individual by employing preventative measures of self-care so that the body and mind stay in harmony with the environment, thus cultivating stronger and longer health.

It takes energy to deconstruct care, how we are to be cared for, and how we are to accept care. This felt impossible to do when I arrived in India so depleted. I’d voluntarily checked myself into an Ayurvedic hospital to recuperate, but after the doctor left my room, I found myself questioning my decision to come to a hospital at all. I was perfectly fine, right? Nothing was actually wrong with me, I reminded myself. I suffered from no disease or life-threatening ailment. I had taken a harrowing highway drive from the Coimbature airport to outside of town through dry and dusty India and had arrived at a modest and mellow place of healing, yet somehow it was all making me self-conscious. Had I been at a Western spa, or at a resort, the structure of my material self would have been firmly in place, if not feeling ever more special for the luxe stay; yet, I knew being pampered was somehow anathema to what I needed.

Related: Ayurveda’s Approach to Mental Health

My spirit was still dampened by thoughts of things of which I had no control, like the overdevelopment around Houston and building on marshes that should have been protected natural areas, and flooded with unimaginable responsibilities, like relocating my dad’s life. I thought about my spiritual heart and concluded that if I didn’t care for it, the body would bend to that course of bad health that I did not want.

The doctor put me on a regime of rest, a strict diet and medicinal massages, and I was told to slow down and not think about anything stressful. I quickly came to terms with the natural path to unwinding, and stuck to my instincts of choosing this Ayurvedic hospital in an effort to eradicate the trauma, and deconstruct so that I could move on.

For the first five days, each morning an hour after breakfast, I had a treatment called abhyangam, or oil massage, and dhanyamla dhara, which is pouring a fermented medicinal oil preparation onto the skin. Two young women in matching green colored bibs and billowy pants smoothed and rubbed medicinal oil into my skin while I laid on a hand-carved, thick wood table, or droni, made from a single piece of neem tree, used for its medicinal qualities. The oil was thick and smelled fragrant, like the moist soil of a forest mixed with sweet smelling blooming vines.

Speaking very little English, the girls rubbed oil into my scalp in a frenetic motion akin to scrubbing a stain out of cloth, and the same way I had seen women in India do with their children after bathing in the river. They then applied the oil to my body, lifting my arms, repositioning and scooting me along the droni, side-to-side, as needed. At first, the jostling made me feel like a rag doll, but the young women seemed to handle me the only way they knew how. It was the same way their moms handled them, and this went back generations. It’s peculiar to have a complete stranger, half your age, “mother” you in any way, but Mother India is a cultural phenomenon that has many teachings—and this was one. For most of our lives, unless or until we become an enlightened being, and regardless of how independent and successful we are as an adult, to be deeply cared for and healed takes another human being, an independent energy apart from ourselves, whether someone closely related, or someone we just met, like these young women and doctors.

After I showered off the residual oil, on the way back to my room, the girls pointed to the garden around the corner where the center grew its own herbs. In fact, each plant and tree on the premises was intentionally grown for a healing purpose. Knowing that the environment had been purposefully conceived rested peacefully on my conscious. The food they provided had also been harvested from their gardens as well as the tinctures I drank before the simple meals of rice, vegetables, sometimes a rasam, always a chapatti.

For the hour in between treatments and before lunch, I retreated to the built-in bed outside of my room on the patio draped in swaying bamboo chick blinds and closed my eyes. Under the cool wind of the ceiling fan, powered through energy conservation techniques, I was in a complete state of relaxation listening to the birds chirping, and the soft singsong of Tamil and Malayalam, the local languages spoken by the people walking to and fro down the thatched bamboo covered hallways. Each day that I returned to the patio, I felt more in equilibrium with myself and my environment.

In the mornings, I also attended the powerful and lovely pujas, and chanting. Finding time to show gratefulness to a higher power helped me feel connected to something other than the self. However, by the second week, I had become so lazy that striving beyond eating and sleeping was pointless. In the mornings and evenings, I stuck to my meditation schedule, which was easy under the circumstances, and because I’m not as disciplined as I’d like to be, in the afternoons, I lumbered over to the community space for some legal wifi, 30 minutes. As much as possible, I didn’t cruise through emails, social media sites, or memories of the flooded house, because it was irrelevant for this stay. Also, not conducting regular life like planning outfits and social occasions, doing errands, or paying bills created the time needed to indulge in a whole lot of nothingness. My job was to eat, receive treatments, bathe, become supine, watch birds flitter by, monitor mosquitos, and listen to the leaves rattled by a welcomed breeze.

Related: My Life As an Ashtanga Student in Mysore: The Essence of Seeking Consciousness

For the remaining five days, the doctor prescribed elakizhi, which is the lightly pounding of hot boluses stuffed with a poultice of inflammation reducing leaves, grated coconut, lemon, turmeric, rock salt and other herbs. This treatment dates back thousands of years, and was originally used for treating warriors home from battle. Trust me, after elakizhi, you don’t need more than the underbelly of a ceiling fan to entertain. Though the treatment may be referred to as a massage, it is far different from let’s say a Swedish or Thai massage. Mostly, Ayurvedic massage is to rub or, when doing elakizhi, pound natural herbs into the skin; it is not primarily for relaxation during the treatment. Although zoning out could be a natural byproduct of the treatment, along with any other hosts of occurrences that results from releasing toxins, it is mostly to rebalance the internal elements of our system that have become out of whack. In Ayurveda, these elements are defined by the five earth elements—fire (agni), water (jala), air (vayu), earth (prithvi), and ether (akash)—and, in turn, are represented by three groups, or doshas—vata, pitta and kapha—that connect the language of Ayurveda to symptoms of illness or pain as well as to our physical state of being for diagnosis.

Maybe I wasn’t suppose to use my brain too much, but I found, as my body and mind relaxed, surrounded in a supporting, environmentally conscious space, a sense of energy from an interior point so far inside my body that it could have been the back of, the beginning, or the base of my spiritual heart—which is what for me discovery feels like—and I knew something serious was transpiring.

Looking back over my life, I realized, my deep healing needs had always come from those experiences that fall on the furthest point of the spectrum, the hottest fire, the darkest night, the coldest heart, but it really shouldn’t be that way and Ayurveda told me so: It’s the moderation, the prevention, the care and love that we give to ourselves, daily, moment-by-moment, from where health’s true balance is found. One doesn’t need a natural disaster to happen to learn how to deeply care for ourselves, but, apparently, I did. It was critical to understand this lesson because our culture teaches us independence and fortitude. It says, if and when we find ourselves in need of help, we can’t accept it, because you don’t really need anyone. Warning: This is a trap. The more you buy into this lie, the harder it is to break down your own resistance to true self-care, which, actually, involves others (sometimes strangers).

Today, my dad is in pretty good physical health, he has a great sense of humor and lives in the present, but mostly he doesn’t remember the hurricane and I have to remind him why he’s not able to live at home. As a family member, I did my duty. I think anyone in my position would do the same, but when some karma comes knocking on your door, and it doesn’t look pretty, brace yourself, and do what you’re called upon to do, like Krishna points out to Arjuna in the Bhagavad Gita. Arjuna is a warrior whether he likes it or not, Krishna says. So we must do our dharma, whatever that my be, but if I could be so bold as to suggest, consider tacking on a trip to an Ayurvedic clinic for as long as you can after the war.

Photography by Leslie Hendry

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