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12/15/2015

Ancient Traditions

For many generations, herbal medicinal recipes have been prepared by herbalists and families as a way to fight the common cold and other illnesses. As with all early herbal traditions, recipes were passed down from one generation to the next; from healer to community, from parent or grandparent to child. This mentoring was done in the garden and in the kitchen, personally and hands-on.

The exact recipes varied depending on which roots, herbs, and garden varieties were available; also depending on individual needs, tastes and preferences. These effective creations of “food as medicine” continue today.

Fire Cider’s Roots

Since the early 1980s, Rosemary Gladstar, an herbalist who many consider to be the godmother of American herbalism, has been teaching one such recipe to her many students and has been sharing it freely throughout the herbal community and beyond.  From its inception, she called it Fire Cider and describes it as a “spicy, hot, deliciously sweet, vinegar tonic.”

This creation was copyrighted in her herbal course materials and featured in several of the books she authored. Since then, it has been shared, enjoyed, modified, and even sold by an untold number of herbalists and health enthusiasts. With Rosemary Gladstar’s blessing, I am sharing this recipe with you today. Truth be known, I did ask for permission but it was unnecessary because Rosemary generously considers Fire Cider to be everyone’s recipe — part of our herbal legacy.

Name Under Fire

But alas, there is more to this story. In recent years, a company named Shire City Herbals trademarked the name and is attempting to stop all other businesses from using it. Many of these small herbal companies have been creating and selling their version of Fire Cider for many more years than Shire City Herbals has been in existence, potentially for more years than the founders of Shire City have been alive!

Litigation has been ongoing but the case will hopefully end soon with the freeing of Fire Cider.  If you would like to learn more or get involved, please go to Free Fire Cider.

Why does this matter?  If the judge upholds the Fire Cider trademark, it would set a dangerous precedent in which other traditional herbals — i.e. “elderberry syrup” could become owned instead of freely shared and enjoyed as it was meant to be. This is a stand for “traditions, not trademarks.”

A reasonable solution would be to have Shire City rename their product “Shire City Fire Cider” and drop the trademark so others can also continue to use Fire Cider in their name. Since Shire City clearly did not create the name or invent the product, this seems like a fair request.

Rosemary Gladstar’s Original Fire Cider Recipe

Ingredients

• 1/2 cup grated horseradish root
• 1/2 cup or more chopped onions
• 1/4 cup or more chopped garlic
• 1/4 cup or more grated ginger
• Chopped fresh or dried cayenne pepper “to taste”. Can be whole or powdered.  “To taste” means should be hot, but not so hot that you can’t tolerate it.  Better to make it a little milder than too hot; you can always add more pepper later if necessary.
• Raw honey
• Unpasteurized apple cider vinegar
• Optional ingredients: turmeric, echinacea, cinnamon, etc.

Directions

1. Place herbs in a half-gallon canning jar and cover with enough raw, unpasteurized apple cider vinegar to cover the herbs by at least three to four inches. Cover tightly with a tight-fitting lid.

2. Place jar in a warm location and let it infuse for three to four weeks. It is best to shake every day to help with the maceration process.

3. After three to four weeks, strain out the herbs and reserve the liquid. The strained herbs can be used to make chutney (see recipe below).

4. Add honey “to taste.” Your Fire Cider should taste hot, spicy, and sweet. “A little bit of honey helps the medicine go down……”

5. Rebottle and enjoy! Fire Cider will keep for several months unrefrigerated if stored in a cool pantry.  But it’s better to store in the refrigerator if you have room.

How to Take: A small shot glass daily serves as an excellent preventative tonic.  Or take several teaspoons throughout the day if you feel a cold coming on.

Judy’s Notes

Cover the mouth of the jar with parchment paper or waxed paper before screwing on the lid.  This keeps the acidic vinegar from eroding the metal.

Rosemary suggests heating the honey to make it easier to blend into the tonic. Please use caution here and only warm the honey up slightly to preserve the medicinal properties.

Strain the herbs from the liquid tonic using a cheesecloth-lined colander.

Fire Cider makes a lovely gift, infused with your wishes for good health. Cheers!

Feel free to play with this recipe and develop your own favorite version as so many people have done.  The batch that I currently have infusing contains all of the original ingredients plus burdock root, cinnamon, oregano, sage, rosemary and lemon. Just be sure to always cover the roots and herbs with plenty of undiluted, 5% strength, unpasteurized apple cider vinegar.

 

Fire Cider Chutney Recipe

Strain the herbs from Fire Cider after 3 to 4 weeks. The herbs should still be somewhat firm and flavorful.

Add the herbs to a food processor or blender and grind coarsely (don’t blend into a smooth paste, but only until coarse and crunchy). If too dry, add a little of the Fire Cider Vinegar to the mix.  You might wish to add a little more honey and cayenne to taste.

Your finished Fire Cider Chutney should be sweet but not too sweet, hot but not too hot, and just right for your pleasure taste!

This delicious chutney is great on toast, mixed with rice, veggie dishes, is a favorable addition to soups, or can be enjoyed right from the spoon. It’s the perfect winter condiment!

For more of Judy’s favorite cold and flu fighters, go to A Life Well Planted. You can find all of her MOTHER EARTH NEWS posts here.


All MOTHER EARTH NEWS community bloggers have agreed to follow our Blogging Best Practices, and they are responsible for the accuracy of their posts. To learn more about the author of this post, click on the byline link at the top of the page.



12/11/2015

Is Honey Good for You

I’ve always loved honey. Honey on toast, on top of biscuits or rice cakes, or in a sandwich with peanut butter, it doesn’t matter, its all delicious. But is honey actually good for you? Or is it just another unhealthy, sweet product?

When it comes to honey, there’s both good news and bad news.

The honey debate – is it just another form of unhealthy sugar?

Honey is made up largely of sugar, and much of it is in the form of fructose. Eating a lot of fructose is not good for you, and it can contribute to a number of health issues.

This is why there is such a stand against products loaded with high-fructose corn syrup, and why these products should generally be avoided. But since honey also contains fructose, is it also on the do not eat list?

In general, sweets and sugar should be avoided. And yes, honey does fall under this category, so it shouldn’t be eaten in large quantities. But if you need a treat and are choosing between refined sugar and honey, honey definitely has its benefits.

Advantages of Honey

The thing about honey is that it isn’t just sugar. Honey is sugar packaged up with a whole lot of other compounds that can benefit health, including antioxidants, enzymes, vitamins, and minerals. It can contain vitamin C, niacin, calcium, magnesium, potassium, and zinc.[1]

Honey has been reported to be antioxidant, anti-inflammatory, antibacterial, anticancer, and more, which can help prevent and treat a variety of conditions.[1,2-4] Studies have found that honey can:

• Reduce blood sugar responses compared to other forms of sugar [2,5,6]
• Protect from heart disease through strong antioxidant activity, which may help in lowering cholesterol and triglycerides [5,7-11]
• Prevent gastrointestinal infections and ulcers [2,12]
• Treat allergies [13,14]
Cure coughs [15,16]

Benefits of honey that don’t require eating it

If you stay away from sugar completely and don’t choose to eat honey, there’s still a place for it on your pantry shelf. Topical applications of honey can help treat a variety of conditions, from burns to cuts.

There are reports of people finding honey to be useful massaged into the scalp, spread on rashes, and more. It is one of the best natural remedies for dandruff and one of the best burn treatments.

Choose raw, local honey for the most benefit

When buying honey, look for raw, unprocessed honey. This will give you the most antioxidants, vitamins, and minerals. Specific kinds, like manuka honey and tualang honey, seem to have especially beneficial effects.[3]

I prefer to buy a large jar from my local farmer’s market; a big jar will last me a long time, and I like knowing it comes from local bees.

References

[1] Nutr Metab (Lond). 2012 Jun 20;9:61.

[2] Iran J Basic Med Sci. 2013 Jun;16(6):731-42.

[3] Malays J Med Sci. 2013 May;20(3):6-13.

[4] J Agric Food Chem. 2003 Feb 26;51(5):1500-5.

[5] J Med Food. 2004 Spring;7(1):100-7.

[6] Int J Biol Sci. 2012;8(6):913-34.

[7] Afr J Tradit Complement Altern Med. 2010;7(4):315-21.

[8] J Med Food. 2009 Jun;12(3):624-8.

[9] Biomed Res Int. 2015;2015:286051.

[10] ScientificWorldJournal. 2008 Apr 20;8:463-9.

[11] Int J Food Sci Nutr. 2009 Nov;60(7):618-26.

[12] J Food Sci. 2008 Nov;73(9):R117-24.

[13] Int Arch Allergy Immunol. 2011;155(2):160-6.

[14] Ann Saudi Med. 2013 Sep-Oct;33(5):469-75.

[15] Arch Pediatr Adolesc Med. 2007 Dec;161(12):1140-6.

[16] Cochrane Database Syst Rev. 2014 Dec 23;12:CD007094.

Natural Health Advisory Institute contributing editor Chelsea Clark is a writer with a passion for science, human biology, and natural health. She holds a bachelor’s degree in molecular and cellular biology with an emphasis in neuroscience from the University of Puget Sound in Tacoma, WA. Her research on the relationship between chronic headache pain and daily stress levels has been presented at various regional, national, and international conferences. Chelsea’s interest in natural health has been fueled by her own personal experience with chronic medical issues. Her many profound experiences with natural health practitioners and remedies have motivated Chelsea to contribute to the world of natural health as a researcher and writer for Natural Health Advisory Institute. Read all of her MOTHER EARTH NEWS posts here.


All MOTHER EARTH NEWS community bloggers have agreed to follow our Blogging Best Practices, and they are responsible for the accuracy of their posts. To learn more about the author of this post, click on the byline link at the top of the page.



12/9/2015

Tai Chi Benefits for Your Health

My senior year of college, a friend and I signed up for a tai chi class offered on campus. We thought it would be an entertaining hour or two every week, and it gave us a few extra course credits. But a week or two in, I realized that the classes were actually something I really loved and valued as a part of my week. I looked forward to the few hours each week where I got to calm my mind and move my body at the same time.

If you’ve never tried tai chi before, I highly recommend it. Not only is it an enjoyable activity, but it is also a very healthy one; tai chi is proven to help numerous conditions and benefit your general health.

What is Tai Chi?

Tai chi is a branch of Chinese martial arts that consists of slow, flowing movements. When you practice tai chi, your whole body is involved; you are generally in a whole-body semi squat, doing continuous movements that flow from one position to the next. Along with this type of whole-body exercise, tai chi also involves concentrating on your breathing, focusing your mind, and relaxing.

There are many different styles of tai chi, each with different forms, routines, and approaches. These days, it is common to find tai chi classes that offer simplified forms that can be easily learned and modified for different skill and fitness levels.

Who Can Benefit from Tai Chi?

Tai chi is an excellent exercise for anyone. It is gentle and low-impact, but it also helps to improve strength, aerobic capacity, flexibility, and posture.[1] So if you are looking for ways to diversify your workout routine, tai chi is well worth your while.

But tai chi can also be used as an effective therapy for a wide range of specific health conditions. A large review published in PLoS One in March 2015 found that 94.1% of the 507 studies on tai chi benefits reported positive effects.[2] So what is tai chi good for?

1. Osteoarthritis. A recent meta-analysis showed that tai chi improved scores on a timed walking test, knee strength, and symptoms of pain and stiffness in people with osteoarthritis.[3]

2. Parkinson’s disease. Tai chi is a good exercise option for people with Parkinson’s disease. One study found tai chi to improve postural stability and motor functions while reducing the rate of falls.[4] Read more about tai chi and other exercises for Parkinson’s disease treatment here.

3. Heart disease. Tai chi can help lower the risk for heart disease; it may help lower blood pressure, blood sugar, and lipid levels, for example.[1]

4. Chronic obstructive pulmonary disease (COPD). Researchers reviewed eleven articles and found that people with COPD who practiced tai chi had better scores on tests rating respiratory symptoms, and they also performed better on a timed walking test. Overall, the study suggested beneficial effects for people with COPD.[5]

5. Cognitive function. Tai chi is thought to be beneficial for cognition and brain health, as it involves not only exercise (which is good for the brain) but also spatial processing, attention, memory, and concentration. A review of nine studies showed that tai chi could improve things like global cognitive ability, attention, learning, memory, language, and other factors of good brain function in healthy adults.[6]

6. Breast cancer. Research suggests that tai chi can be beneficial for women with breast cancer, as it can improve arm functional mobility, muscle strength, physical capacity, and other measures.[3,7]

Some other examples of conditions that can be helped by tai chi include rheumatoid arthritis, fibromyalgia, low back pain, diabetes, and more.[1]

Older people, in particular, may find a lot of benefit in trying tai chi. It has been shown to prevent falls and improve sleep in seniors, for example. To read more about the specific benefits of tai chi in older populations, go here.

Take a tai chi class to experience the mental and physical benefits of tai chi.

I never expected to enjoy my tai chi class as much as I did. Ever since then, I have hoped to sign up for another class in my area so that I can once again experience the calm, yet energized feeling of this flowing, gentle exercise.

There aren’t many other activities that bring my stress levels down, quiet my mind, and keep my body strong all at the same time.

Search for tai chi classes in your area and sign up for one today. They can be found at community centers, and sometimes at yoga, dance, and martial arts studios. If you can’t find one near you, search online for guided videos to try tai chi in your own home.

References

[1] Evid Based Complement Alternat Med. 2013;2013:502131.
[2] PLoS One. 2015 Mar 16;10(3):e0120655.
[3] Br J Sports Med. 2015 Sep 17. pii: bjsports-2014-094388.
[4] N Engl J Med. 2012 Feb 9;366(6):511-9.
[5] Int J Chron Obstruct Pulmon Dis. 2014 Nov 7;9:1253-63.
[6] Am J Health Promot. 2015 Aug 25. [Epub ahead of print]
[7] Evid Based Complement Alternat Med. 2015;2015:535237.

Natural Health Advisory Institute contributing editor Chelsea Clark is a writer with a passion for science, human biology, and natural health. She holds a bachelor’s degree in molecular and cellular biology with an emphasis in neuroscience from the University of Puget Sound in Tacoma, WA. Her research on the relationship between chronic headache pain and daily stress levels has been presented at various regional, national, and international conferences. Chelsea’s interest in natural health has been fueled by her own personal experience with chronic medical issues. Her many profound experiences with natural health practitioners and remedies have motivated Chelsea to contribute to the world of natural health as a researcher and writer for Natural Health Advisory Institute. Read all of her MOTHER EARTH NEWS posts here.


All MOTHER EARTH NEWS community bloggers have agreed to follow our Best Blogging Practices, and they are responsible for the accuracy of their posts. To learn more about the author of this post, click on the byline link at the top of the page.



12/1/2015

 

As we enter into the cold and flu season, it is the perfect time to be thinking about your immune system and practical ways to help boost it. Alex and I practice these immune-boosting tips every day of the year and we are always extra pleased when we are able to ward off a nasty flu or cold.

These tips are our tried-and-true suggestions for increasing immunity and maintaining good health all year long. Let's start with a brief explanation of what your immune system is: The immune system is the body's defense against infectious organisms and other invaders. Through a series of steps called the immune response, the immune system attacks organisms and substances that invade body systems and cause disease.

As you can see, it is important to help boost immunity so that your body can effectively do its job in fighting off sickness.

Here are our top 10 immune-boosting tips to help you stay healthy and active this winter season.

1. Build up your gut health. You can't have happy thoughts on a sour stomach. 80% of your bodies immune system is in the gut. Start by eating probiotic rich foods and drinks such as kraut, kimchi and kefir. Here is a link we posted on how to make your own kefir

Increasing probiotics in the gut will help to build up the good bacteria in your body and help greatly boost immune system.

2. Proper supplementation. Alex and I love to supplement with several key products to help boost our immunity year round such as medicinal mushrooms. One of our personal favorites is called "My Community" by Host Defense. We also take vitamin C powder in the form of simple ascorbic acid. If we feel something coming on we start loading up 5-7 milligrams a day spread out evenly. This is one of the most inexpensive ways to help boost your bodies immune system. We also love the homeopathic remedies by Boiron especially if we feel like we are coming down with something.

3. Bone broth soup. This is really a hidden treasure. Bone broth soup is not only great for immunity but it is very healing to the gut. This is also very rich in collagen which is great for hair, skin, nails and joints.

4. Proper hydration. Staying hydrated helps with detoxification and functioning optimally among numerous other benefits. Try drinking purified water and organic herbal teas. We like to add fresh squeezed organic lemons to our water for a refreshing change and extra added benefit of cleansing & alkalizing the body.

5. Optimize your Vitamin D3 levels. This has immuno-protective and stimulating benefits. Many people are walking around Vitamin D3 deficients and this can cause your immune system to suffer. Here is a great article by Dr. Mercola that goes more in-depth.

6. Minimize coffee consumption. Caffeine is known to increase cortisol which can temporarily lower the immune system. If you are going to drink it, drink a cup in the morning and preferably organic. An even better option is to drink a good quality organic green tea in place of coffee.

7. Sweat it out. Try laying in the sauna or steam room for small periods at a time while drinking plenty of water & infusing Eucalyptus essential oils. This helps with detoxifying the body and increasing body heat which helps improve circulation.

8. Eat clean, nutritious food. Your body is what you eat. Limit grains and eliminate sugar if at all possible. Feed your body good quality lean proteins such as grass fed meats, organic chicken, fish or turkey. Increase your good healthy fats such as avocados, raws nuts and seeds and extra virgin first cold pressed olive oil (preferably local, not imported) and fermented raw grass fed dairy such as cheese, yogurt and kefir. (See link from #1)

9. Drink raw apple cider vinegar with the mother. We like to drink Braggs ACV. I put two tablespoons diluted with 8-10 oz. water first thing each morning upon waking. This has so many wonderful benefits including boosting immunity, hydration, detoxification and it is fantastic for gut health as well as alkalizing your body. Read up on this if you want to know more.

10. Manage stress. I saved the best for last! Stress is a silent killer and it definitely contributes to lowering immunity. Try managing your stress by taking time for things you enjoy, exercising daily (medium to heavy resistance training) and cardio as well as getting plenty of rest each night. Alex and I like to shut off our router and stop all technology about an hour before bed. This helps us to rest better and also prevents us from looking at "blue light" which can disturb melatonin production or cause insomnia.

We hope these 10 immune-boosting tips help your family as much as they help ours. If you have any questions or would like to know more details on the above, feel free to comment. We love interaction and helping spread our knowledge. Here is to having a strong, healthy and functioning immune system.

Alexander Poptodorov is a health and wellness enthusiast who has a passion for helping others to achieve their very best through optimal living. In 2005, he and his wife, Ashley, opened A+A Wellness in Atlanta, Ga. Today, Alex has embarked on his newest adventure, obtaining his N.D. Degree. Alexa and Ashley are excited to share their experiences and excitement with you about the endless possibilities of being healthy.


All MOTHER EARTH NEWS community bloggers have agreed to follow our Best Blogging Practices, and they are responsible for the accuracy of their posts. To learn more about the author of this post, click on the byline link at the top of the page.



11/27/2015

 

Making your own hand and body cream is not difficult. Just be sure you can work for 30 minutes or so with no interruptions — no dogs, no children, no phone. Most of the ingredients below are available from The Chemistry Store or Bulk Apothecary and even Amazon for small quantities. Quantities needed for a both a single 4-ounce jar and a large batch of nine 4-ounce jars are given below.

Be very sure that the essential oils you choose are actually pure essential oils such as lavender, tea tree, lemongrass, etc. Don’t ever use a fragrance oil, such as “peach” or “pomegranate,” as these are toxic. Also never use a citrus oil, such as lemon, orange, or bergamot, as these can cause spotting of the skin when exposed to sunlight.

Remember that all equipment must be impeccably clean, washed in very hot water or microwaved when possible.

As you use your cream, do not stick your finger down in it and do not stir it. Just wipe a clean finger across the surface to scoop some up. You don’t want to introduce bacteria into the jar.

A note on carrier oils: Almond oil is available in many grocery stores near the olive oil. Some other “gourmet” oils may also be available there. DO NOT use an oil that could be a GMO, such as corn, soy or cotton seed. Sunflower and safflower oil are fine. Olive oil works, but has it’s own fragrance.

Making a 4-Ounce Jar of Hand Cream

You will need:

• Small heat-proof bowl that will sit over a small pot like a double boiler. A 2-cup Pyrex bowl is good.
• Small pot full of tap water
• A small silicone spatula to stir with  (consider the size of the bowl when choosing)
• A container for your cream, just over 4 ounces, impeccably clean
• An accurate scale that measures fractions of ounces
• A little hand-held mixer if you’re making large batches

Ingredients for a 4-ounce Jar:

• 1/4 ounce beeswax
• 1/4 ounce emulsifying wax (vegetable)
• 2 ounces sweet almond oil
• 1/2 ounce Emu Oil or shea butter (optional)
• 1-1/2 ounces distilled water
• A few drops of the essential oil of your choice. Good choices are lavender, ylang-ylang, patchouli, lemongrass and tea tree.

Small-Batch Directions:

1. Measure all the ingredients very carefully with a scale. Liquid measure and weight are not the same, so use a scale. The easiest way is to put the bowl on the scale, make note of the weight (or press the ON if you have a TARE feature).

2. Add the beeswax, emulsifying wax and the almond oil.

3. Bring tap water to a boil in the pot, not so deep as to overflow when you set the bowl over it. Put the bowl over the hot water and allow the water to simmer until the wax is melted. Don’t stir; the wax will stick to the spatula and harden. It’s best to just watch as the wax slowly melts. Don’t walk away while the wax is melting; you don’t want it to overheat.

4. When it is melted, remove the bowl from the pot, and let it begin to cool a bit.

5. Add the optional emu oil or shea butter and begin to stir, keeping the spatula in the wax mixture.

6. Very slowly, stirring constantly, pour in the water. Don‘t dump it, just pour in a small, steady stream. Keep stirring, scraping the sides of the bowl; do not stop for anything, until the mixture thickens and turns nearly white.

7. Now you can stir in drops of your favorite essential oil. When the cream is about the consistency of mayonnaise, turn it into a container and cover.

Making Large Batches of Hand Cream

A jar of homemade pure hand cream is a very nice gift! This makes 36 ounces of hand cream, or nine 4-ounce jars.

Large-Batch Ingredients for Nine 4-Ounce Jars:

• 16 ounces almond oil
• 2 ounces beeswax
• 2-1/2 ounces emulsifying wax
• 12 ounces distilled water
• 1 ounce, possibly more, essential oil of choice.

Large-Batch Directions:

1. To make a large batch, the only change in procedure I make is to melt the waxes in just half the almond oil; when melted, add the rest of the almond and it’s cool enough to begin stirring.

2. Because I make a large batch frequently, I do use a dedicated cheap hand mixer and I do melt the wax in oil in a pot directly on the burner. I’m careful. My hand cream-making equipment is all dedicated; the pot, bowl, mixer, spatulas, jars and ingredients are kept in a separate storage tub.

3. Some pretty, double-wall cosmetic jars are available at several websites, including The Chemistry Store. Pinetree Seeds offers a small quantity of jars. Uline has inexpensive utility jars.

Bonus Recipe: Beeswax Ointment Hand Saver

Working in the garden is hard on hands and some of us just can’t work with gloves on all the time. To prevent damage and heal those sore splits and scratches, I make up small tubs of this beeswax ointment.

This beeswax-based hand saver makes the hands pretty much waterproof, so apply it before starting work and again after washing up, apply lightly. Be sure to get some under the nails and around cuticles. Just a dab will do.

Ingredients:

• 2 ounces pure, natural beeswax
• 4 ounces almond oil (or olive oil)
• 1/2 ounce shea butter or emu oil if you have it
• Few drops of tea tree essential oil (antibiotic)
• Few drops of lavender essential oil (healing)

Directions:

1. The same as the basic hand cream above: Put the oil and the wax into a bowl over simmering water and heat until the wax is melted.

2. Remove from the heat and stir the mixture until it begins to thicken a bit. (There’s no water in an ointment).

3. Add your essential oils and then continue to stir until the ointment is thick. Pack into an impeccably clean jar.

4. You could store this mix in a plastic tub of some kind. If using a repurposed container, wash it thoroughly in hot soapy water, then pour in just a little alcohol, close, and shake, then drain until thoroughly dry.

Prevent Hand Damage in the Garden

Years ago, planting strawberries in February, my hands were so cold!  The plants were laid in flats of water to hydrate the roots, so my hands were in water and then soil. Here’s what I did:

I put on a pair of tight cotton work gloves to keep my hands warm and then pulled on nitrile surgical gloves over the cotton to keep them dry. Even with the cotton underneath, the surgical gloves allowed enough dexterity to get the job done right.

Wendy Akin is a happy to share her years of traditional skills knowledge. Over the years, she’s earned many state fair ribbons for pickles, relishes, preserves and special condiments, and even a few for breads. Read all of Wendy’s MOTHER EARTH NEWS posts here.


All MOTHER EARTH NEWS community bloggers have agreed to follow our Best Blogging Practices, and they are responsible for the accuracy of their posts. To learn more about the author of this post, click on the byline link at the top of the page.



11/12/2015

Yoga

Is arthritis pain getting you down? If you are one of the millions of people who experience arthritis pain daily, then its time to find relief. Fortunately. There is a whole host of natural options for managing your pain. One such option is yoga.

Yoga is a gentle exercise that can do wonders for both mind and body. It can help with health conditions ranging from pregnancy anxiety to chronic fatigue syndrome. And if you want to learn about activities that have been shown to ease symptoms of arthritis, yoga is an excellent option.

Yoga Reduces Arthritis Pain

The Journal of Rheumatology published a study in July 2015 that looked at the effects of yoga in a group of 75 adults with rheumatoid arthritis or knee osteoarthritis.[1] Half of the group did eight weeks of yoga (two 60 min classes and one home practice session per week) and half continued regular treatment, serving as controls.

After eight weeks, people in the yoga group showed a 20 percent improvement over the control group on a test that assessed health related quality of life. The test reflected things like physical function, pain, and energy levels, showing that yoga improved these factors. Walking speed was also higher in the yoga group.

It wasn’t just their physical symptoms that got better with yoga. Improvements in mood and mental health were also seen; people who did yoga had significantly higher scores for positive affect and had lower depressive symptoms compared to controls.

Yoga was a safe treatment tool, leading to no unpleasant side effects or adverse events.

Yoga leads to Long-Lasting Improvements

The researchers did follow-up testing nine months later, and participants who were in the yoga group still showed significant improvements in most of the measures of health related quality of life.

Five years later, some of the participants were contacted for a focus group. According to the researchers, people said, “yoga had played a pivotal role in changing how they viewed their function, and capabilities and attitude toward living with [rheumatoid arthritis]; they credited yoga with helping them maintain a more active lifestyle.”[1]

Gentle Exercise Is Helpful for Arthritis

While doing yoga or other exercises may seem daunting at first in the face of arthritis pain, you may benefit tremendously if you try. You may experience improved daily functioning, better mood, increased strength, and more energy if you exercise regularly. Read all about how exercise can help rheumatoid arthritis here.

Find a local yoga class near you to get started. Start with a beginner’s class, which will be gentle and will help you to build up your strength, flexibility, and balance. Classes can be found at local community centers, gyms, and private yoga studios. Inquire about the different class styles and levels for helping choosing which class, in particular, might be good for someone with arthritis pain. The website www.Arthritis.Yoga is a good place to start, and the company, in conjunction with the Arthritis Foundation, made an arthritis-friendly DVD complete with an hour-long yoga practice and a FAQ section.

Other Natural Options for Arthritis Treatment

Arthritis shouldn’t leave you in pain and feeling miserable. If you don’t yet have your symptoms under control, start today with safe, effective, all-natural remedies.

Read this series on the best supplements for joint pain for a list of herbs, vitamins, and other supplements to help you find relief.

By starting an exercise program, such as a yoga practice, and combining this with supplements like SAM-e or boswellia extract, you may be able to gain control over your symptoms and start feeling better.

As always, check with your doctor before taking any supplements or vitamins to inquire about possible medication interactions.

Photo by by Alfred Ellison Gregg IV.

References

[1] J Rheumatol. 2015 Jul;42(7):1194-202.

Natural Heath Advisory Institute contributing editor Chelsea Clark is a writer with a passion for science, human biology, and natural health. She holds a bachelor’s degree in molecular and cellular biology with an emphasis in neuroscience from the University of Puget Sound in Tacoma, Wash. Her research on the relationship between chronic headache pain and daily stress levels has been presented at various regional, national, and international conferences. Chelsea’s interest in natural health has been fueled by her own personal experience with chronic medical issues. Her many profound experiences with natural health practitioners and remedies have motivated Chelsea to contribute to the world of natural health as a researcher and writer for Natural Health Advisory Institute. Read all of Chelsea's MOTHER EARTH NEWS posts here.


All MOTHER EARTH NEWS community bloggers have agreed to follow our Best Blogging Practices, and they are responsible for the accuracy of their posts. To learn more about the author of this post, click on the byline link at the top of the page.





11/3/2015

 

You hear it more and more recently, “kids don’t play outside anymore.” But with a shift towards being indoors instead of out, engaging with technology instead of nature, and sitting instead of moving, what exactly are kids missing out on? Research shows that children’s physical and mental health are both taking a toll. Encouraging outside games for kids is important in promoting their health and well being.

Physical Benefits of Active Play

Exercise is as important for kids as it is for adults. Physical activity is important for kids to have healthy bones, good physical fitness, and low levels of inflammation in the body. One study in children 7 to 11 years old, for example, found that breaking up continuous sitting with only 3 minutes of moderate walking every 30 minutes improved insulin functioning.[1]  Plus, being active helps kids socially and academically as well. Read more about some of the benefits of physical activity for kids in Active Body, Active Mind: Why Kids Need Recess.

So how can you make sure your child is getting enough activity? One of the best ways is to make sure they have plenty of outdoor time. Playing outside, with access to nature and green space, is particularly important for kids’ health.

Why Kids Need to Play Outdoors

Getting outdoors more is of the upmost importance for kids. A review on outdoor play published in June 2015 found that more outdoor time for children is related to higher levels of physical activity and reduced sedentary time, and it may also have benefits on measures of cardio-respiratory fitness.[2] Another study presented at the European Association for the Study of Diabetes on September 15, 2015 looked at data from 19,000 children. They found significant associations between obesity and low levels of access to green space, as well as not having a garden.[3] Specifically, they found that no garden access from ages three to five years old increased the risk for being overweight or obese at age seven by 35 percent. Low levels of green space raised the risk by 14 percent.[3]

Kids with ADHD can also benefit from tremendously from outdoor play in nature. One study found that “overall, green play settings were consistently linked with milder ADHD symptoms than non-green play settings.”[4]

Risk Taking is Good, Too

Is it good to let your kids climb way up high, go where you can’t see them, use tools, or play where they are exposed to elements like water or fire? These elements may be dangerous, and they may leave the risk for injury. And while this is certainly a personal parenting decision, it turns out that kids can benefit tremendously from these types of activities.

A review from June 2015 found that access to risky outdoor play was good for kids’ health, and it also encouraged things like creativity, social skills, and resilience. They found higher levels of physical activity, lower sedentary behavior, and improved social health, for example. Although certainly there were some risks to this type of play, the authors of the review conclude, “the findings overall suggest positive effects of risky outdoor play on health.”[5]

Adolescents Can Also Benefit from Childlike Play

Your teen might also do good to play more like a kid. A study in Metabolism: Clinical and Experimental found that when adolescents were active in much the same way kids play – in short bouts of high intensity activity, they saw improved blood sugar, fat metabolism, and blood pressure readings.[6]

Learn how higher levels of physical activity in teens may promote longevity here. Encourage your teen to get up and move every half an hour or so, even if just for a minute or two. Running to catch a Frisbee, racing around the yard, or playing a quick game of basketball could all do the trick.

Encourage Your Kid to Get Outdoors and Move More

There are many ways to get your kids outside more, whether you have a yard or not. Find nearby parks to visit as a family, where you can walk, practice sports, or play outside games for kids like hide and seek, tag, or capture the flag together. Find places with good playgrounds, where your kids can run, jump, climb, and balance.

Even if you don’t have time to go to the park, short bouts of outdoor play can work wonders too. Encourage regular breaks from homework, TV, chores, and other tasks with quick, five-minute trips outside for a few minutes of active time. You’ll notice the improvements in the mental and physical health of your children if you do.

Visit Natural Health Advisory Institute for more tips on raising healthy kids. Get started here:

1. How to Get Kids to Eat Vegetables: Use Repetition, Rewards, and Role Modeling

2. Watch for Signs of Dehydration in Children: Most Kids Don’t Drink Enough Water

3. Are Pesticides Bad for Kids? 2 Problems Caused by Pyrethroids

References

[1] J Clin Endocrinol Metab. 2015 Aug 27:jc20152803. [Epub ahead of print]
[2] Int J Environ Res Public Health. 2015 Jun 8;12(6):6455-74.
[3] EASD Abstract. 2015 Sept 15.
[4] Applied Psychology: Health and Well-Being. 2011 Nov;3(3):281-303.
[5] Int J Environ Res Public Health. 2015 Jun 8;12(6):6423-54.
6. Metabolism. 2015 Sep;64(9):1068-76. .

Natural Health Advisory Institute contributing editor Chelsea Clark is a writer with a passion for science, human biology, and natural health. She holds a bachelor’s degree in molecular and cellular biology with an emphasis in neuroscience from the University of Puget Sound in Tacoma, Wash. Her research on the relationship between chronic headache pain and daily stress levels has been presented at various regional, national, and international conferences. Chelsea’s interest in natural health has been fueled by her own personal experience with chronic medical issues. Her many profound experiences with natural health practitioners and remedies have motivated Chelsea to contribute to the world of natural health as a researcher and writer for Natural Health Advisory Institute. Read all of Chelsea's MOTHER EARTH NEWS posts here.


All MOTHER EARTH NEWS community bloggers have agreed to follow our Best Blogging Practices, and they are responsible for the accuracy of their posts. To learn more about the author of this post, click on the byline link at the top of the page.









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