HEALTH / SPIRITUALITY

Neuroscientists Paul Frankland and Blake Richards say your forgetfulness is a sign of Extraordinary Intelligence

By
Helena-Reet Ennet
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NordenBladet – How often you find yourself forgetting things? Whether it is the date of a friend`s birthday, the name of someone from the past, or a word you want to use. This might have felt troublesome and uncooperative. But, you can get relax now as according to recent studies, forgetfulness is a sign of higher intelligence. Some people`s brain is more capable at remembering, others` is capable in other sectors, whether it is music, mathematics, or other. These people have a great memory* as nature has provided them with an efficient brain.

But, as humans it isn`t always possible to memorize every tiny detail, apart from that it is also difficult to remember things you learned in school, particularly for a long time period.

You might wonder why such things happen and why minor brain lapses occur in the first place, but this is completely normal as researchers Paul Frankland and Blake Richards from the University of Toronto have discovered that old memories in the brain are “overwritten” by new memories. It is even more difficult for us to remember the old impressions, or forget them entirely.

According to the research, just because a person has a better memory, it doesn’t mean that the person is highly intelligent. In fact, the study discovered that the opposite appears to be correct. There are people who memorize all details in their heads, which is useful, but it is even more useful and healthier to remember a larger scale of everything and forget tiny facts.

“It’s important that the brain forgets irrelevant details and instead focuses on the things that will help you make decisions in the real world,” Richards explained in an interview with CNN.

There is a mechanism is the brain called hippocampus that stores memories in our minds. But, it will delete the less important memories in our heads in order to focus on what really is important. This mechanism helps us to make better and wiser decisions.

When the brain is overwhelmed with unimportant memories or too many of them, it will lead to mind conflicts and prevent us from making good decisions. For instance, a brain with too many memories can be indecisive as it accounts for too many variables.

“We know that sport increases the number of neurons in the hippocampus,” said Richards. “It’s these very details from your life that are not important, and maybe keep you from making good decisions.”

It is far more acceptable sometimes to forget small details as you can now easily look up at any fact you need at any time.

But, do you find yourself forgetting large segments of important information? If yes, there might be a more serious issue and it is critical to get help from a medical practitioner. Otherwise, it is absolutely fine to forget minor details. Therefore, there is no need to feel stupid when you cannot remember because it means that your mind is working properly!
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* Memory is the faculty of the brain by which information is encoded, stored, and retrieved when needed.

Memory is vital to experiences, it is the retention of information over time for the purpose of influencing future action. If we could not remember past events, we could not learn or develop language, relationships, or personal identity.

Often memory is understood as an informational processing system with explicit and implicit functioning that is made up of a sensory processor, short-term (or working) memory, and long-term memory. This can be related to the neuron. The sensory processor allows information from the outside world to be sensed in the form of chemical and physical stimuli and attended to various levels of focus and intent. Working memory serves as an encoding and retrieval processor. Information in the form of stimuli is encoded in accordance with explicit or implicit functions by the working memory processor. The working memory also retrieves information from previously stored material. Finally, the function of long-term memory is to store data through various categorical models or systems.

Explicit and implicit functions of memory are also known as declarative and non-declarative systems. These systems involve the purposeful intention of memory retrieval and storage, or lack thereof.

Declarative, or explicit, memory is the conscious storage and recollection of data. Under declarative memory resides semantic and episodic memory. Semantic memory refers to memory that is encoded with specific meaning, while episodic memory refers to information that is encoded along a spatial and temporal plane. Declarative memory is usually the primary process thought of when referencing memory.

Non-declarative, or implicit, memory is the unconscious storage and recollection of information. An example of a non-declarative process would be the unconscious learning or retrieval of information by way of procedural memory, or a priming phenomenon. Priming is the process of subliminally arousing specific responses from memory and shows that not all memory is consciously activated, whereas procedural memory is the slow and gradual learning of skills that often occurs without conscious attention to learning.

Memory is not a perfect processor, and is affected by many factors. The ways by which information is encoded, stored, and retrieved can all be corrupted. The amount of attention given new stimuli can diminish the amount of information that becomes encoded for storage. Also, the storage process can become corrupted by physical damage to areas of the brain that are associated with memory storage, such as the hippocampus. Finally, the retrieval of information from long-term memory can be disrupted because of decay within long-term memory. Normal functioning, decay over time, and brain damage all affect the accuracy and capacity of the memory.

Memory loss is usually described as forgetfulness or amnesia.

Featured image: Pexels/Daniel Spase

FACE MAPPING: These common skin defects will tell you all about your internal health

By
Helena-Reet Ennet
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NordenBladet – Did you know that our face tells a lot about our internal health? Face mapping*, an ancient technique in Chinese medicine, gives an insight into internal health and what can be done or changed in our daily lives in order to improve it.

What your skin defects say about your health?
The face and skin tell a lot about physical and emotional health.  Clear skin is indicative of a healthy human, and any skin defect gives clues to the medical problems that are going on within the body.

Dark Circles and Bags Under the Eyes
Puffiness under the eyes is a common sign of aging, and it is typically harmless. Namely, the tissues and muscles under the eyes weaken with age, forming mild swelling and causing the lids to appear fluffy.

Other issues that might contribute to dark circles include water retention, allergies, dermatitis and lack of sleep.   It might be indicative of kidney-related problems, as this part of the eye is associated with the kidneys, according to Chinese medicine.

Forehead Acne
The forehead is linked to digestion. Specifically, the upper forehead is linked to the bladder while the lower forehead is linked to the intestines.  Acne on the forehead or large amount of lines on the forehead might indicate that your digestive system is having difficulties processing the food that you consume.

Thinning of Eyebrows and Eyelashes
Eyebrows are related to the adrenal glands, so any lines stemming from the start of the eyebrows are associated with adrenal stress.  In addition,  thinning of the eyebrows and eyelash is indicative of stress linked to the adrenal glands.

Red Nose
There are many blood vessels on the nose and their expansion often leads to discoloration. The expansion can be caused by respiratory stress, sinus problems,  and allergies.   According to Chinese medicine, the nose is associated to the lungs, so any sinus problems often take their toll on the lungs.

Butterfly Rash on the Cheeks
A small rash on the face is typically a result of bad selection of cosmetic products, excessive consumption of sweets, or climate change. Once you eliminate the provoking product, the rash disappears. However, if the rash persists for an extended period of time and spreads over the cheeks, it may be indicative of lupus.  Other symptoms of lupus include fatigue, joint pain, chest pain, and fever.

Cracked Lips
While cracked lips which are result of exposure to sun are normal, cracking and dry lips are also associated with gastric/ stomach stress, according to Chinese medicine.

Acne Breakout on the Chin
The chin is linked with the reproductive organs, so a breakout on the chin if often a result of menstrual cycle.  Therefore, there is no need to freak out, ladies!

Excess Hair on the Face
Excess hair is hereditary for most people. However,  for some people it is the result of a condition known as hirsutism.  The chin is linked with the reproductive organs in ancient Chinese medicine, which means that excess hair on the face could be indicative of a hormone imbalance or a hormonal change in life, such as pregnancy, post-childbirth, or menopause.

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* Face mapping or reading, traditionally stems from ancient Chinese and Ayurvedic medicine.

Back in the day, it was used as a diagnostic tool for prominent leaders and scholars. They believed that the face represented the fortune, health and energy of a person and that by closely examining the condition of the skin and facial shape, like a sleuth you could suss out a person’s character including their physical, mental and emotional state. You could also have the necessary tools and requirements to change your fate and direction.

Face mapping and reading is a lot deeper than just the epidermis and is way more involved than just being concerned about aging.

The face is divided into three main zones – upper, middle and lower. Any malfunctions within the organs and the systems – immune, excretory, endocrine, digestive, circulatory, nervous and respiratory – will show up on the face in the form of breakouts, redness, dryness or irritation.

It’s believed that if the energy of a person was optimal, the complexion would be clear and in good condition. Any malfunctioning or illness would be reflected by a change in colour, texture and appearance.

A brief overview of how to read your face and what you can do:

Forehead – Bladder and Intestines
The upper part of the forehead reflects the bladder, and the lower part, the intestines and digestion. Issues in this area could relate to constipation, irritable bowel syndrome and urinary tract infections.

Checklist:
Change sleep cycle, this is ideal for your liver. Ideally go to bed regularly before 10pm and wake up early around 6am
Drink plenty of water to flush out toxins
Eliminate alcohol or consume less
Eliminate sugar and carbonated beverages
Eat more raw food and take prebiotics and probiotics – think kimchi, sauerkraut
Digestive enzymes may be required with meals
Drink kombucha and kefir
Chew food well to improve digestion
Practice 30 minutes of light exercise every day – outdoors is particularly beneficial. Yin Yoga is ideal.
Practice relaxation or meditation techniques for 20 minutes each day
Keep a daily food diary to see if break outs relate to breakouts
Make sure hair products are not irritating the hairline

Ears and Temples – Kidneys
Dehydration, poor lymphatic circulation. When the kidneys are involved, it indicates a deeper level of aging and stress. Nourish the kidneys with proper hydration.

Checklist:
Drink plenty of water – add a squeeze of lime or lemon
Avoid smoking and alcohol
Eliminate sweetened and caffeinated beverages
Make the salt switch from processed table salt to sea salt
Cooling foods like cucumbers and melon are ideal
Eliminate processed food, fast food and junk food
Practice better skin hygiene – cleanse regularly especially during summer and when perspiring.

Between the Brows – Liver and stomach
Too much boozing, fatty liver, diseases like hepatitis, jaundice, gallbladder problems and dehydration could show up here. Acne in this area can also be the result of eating too late at night, especially heavy, fatty foods. Flaking and dry skin are linked to dehydration and overworked kidneys. The liver is working too hard to remove toxins from consumption and pollution.

Checklist:
Exercise, but avoid overly strenuous exercise that can be heating
Yoga is ideal and brisk walking
Get more sleep 7-8 hours
Avoid alcohol and smoking
Eat lighter foods and cut back on dairy and red meat
Avoid late night snacks
Get plenty of fresh air

Nose & Upper Cheek – Heart and Cardiovascular system
Acne and oiliness can be connected to circulation, blood pressure and cholesterol. Skin conditions like rosacea tend to show up in this zone. Indoor and outdoor air pollution, bad circulation, and high blood pressure can all play havoc with this area of the face. Maintain healthy cholesterol levels and blood pressure.

Checklist:
Increase cayenne, garlic, and reishi mushroom
Increase green tea and chlorella
Eat less pungent foods
Eat less meat and salt
Eat temperate foods that are not too hot or cold
Get more exercise and fresh air every single day
Massage the area around your nose to improve circulation
Check vitamin B levels and maybe take a practitioner recommended supplement.

Right Cheek – Lungs and respiratory system
Relate to issues with sinuses and allergies. Pollution, smoking, and asthma will damage this part of the skin. Get plenty of exercise, stay away from pollution, and stop smoking.

Checklist:
The lung meridian is strongest at 7-9 AM so this is the ideal time for cardio exercise
Drink lots of green vegetable juices including dark leafy greens kale, cucumber, celery
Drink lots of water with lemon
Avoid fast food and junk food and hydrogenated fats
Avoid sugar, mango, taro root, wine, and seafood or other foods you may be sensitive to
Get more fresh air
Use a toxin free and fragrance free laundry detergent
Change pillow cases frequently and ideally sleep on a silk pillowcase
Clean cell phones regularly
Practice proper cleansing hygiene, especially if you live in a polluted city

Left Cheek – Liver and stomach
Exposure to air pollution and smoke, gum issues or inflammation in the mouth or tooth sockets. Lower left cheek acne could represent dental health, so have your teeth professionally cleaned every six months and keep your gums and teeth healthy by flossing and brushing after you eat.

Checklist:
Maintain a normal daily routine
Keep a positive mood by practicing meditation and relaxation techniques for 20 minutes each day
Eat more cooling foods such cucumber, melons, and green beans
Don’t overeat and avoid processed and junk foods
The liver is the strongest from 1-3 AM so this is when you should be sleeping
The liver is weakest at 1-5 PM so make your workload easier at this time
Rest your eyes by palming them for 5 minutes every hour if you work in the afternoons
Practice proper cleansing hygiene, especially if you live in a polluted city
Use a toxin free and fragrance free laundry detergent
Change pillow cases frequently and ideally sleep on a silk pillowcase
Clean cell phones regularly

Mouth & Lip Area – Endocrine system
Breakouts are associated with hormonal imbalances and issues. Menstrual problems or increased stress levels will trigger the release of cortisol.

Checklist:
Consider food sensitivities and toxic build up
Eat more fibre by including more fresh fruits and vegetables in your diet
Avoid spicy and fried foods
Massage the abdominal area in a clockwise motion
Use a natural and organic toothpaste and lip balm

Jawline and Chin – Stomach, kidney and reproductive organs
Pimples in the middle of the chin are associated with the digestive system. Eating too much fat and sweet food can cause problems in this area as well as excessive caffeine and alcohol consumption. Try to maintain a balanced diet and eat plenty of fruits and demulcent fibre (chia, marshmallow, slippery elm, aloe vera) to improve stomach health.

Checklist:
Reduce the habit of eating before bed
Avoid hydrogenated fats and processed sugar
Eat plenty of fibre from fresh fruit and vegetables
Get adequate rest and nap during the day if possible
Reduce stress as much as possible by practicing yoga and meditation
Get 20 minutes of exercise each day
Sleep early and wake up early and get at least 7-8 hours of sleep each night
Massage your body for relaxation, particularly the abdomen
Practice proper hygiene
Check toothpaste, mouthwash and lip products
Drink spearmint and peppermint tea

Neck – Thyroid
Good cholesterol production from saturated fats is the precursor of your most important hormones. Eating the wrong foods, being under artificial lights and disconnected from nature can disturb healthy hormone levels and balance.

Checklist:
Get fresh air and avoid artificial lights
Eat grass fed meat and avoid hormone injected meat
Increase saturated fats like organic ghee
Drink adequate water
Sun gazing every day in the early morning barefoot on the grass or sand is beneficial for grounding
Get your hormones checked for imbalances
Take omega 3 supplement to help regulate hormones
Take vitamin D and magnesium supplements both are needed for proper hormone function
Avoid hormone disrupting chemicals like phthalates

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Featured image: Pexels/Marco Lima

ALL you need to know about Sciatica – Causes, treatment, exercises, and symptoms + 10 piriformis stretches

By
Helena-Reet Ennet
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NordenBladet – Sciatica is the name given to pain caused by irritation of the sciatic nerve. Anything that irritates this nerve can cause pain, ranging from mild to severe. Sciatica is usually caused by a compressed nerve in the lower spine. Often, the term “sciatica” is confused with general back pain. However, sciatica is not just limited to the back. The sciatic nerve is the longest and widest nerve in the human body. It runs from the lower back, through the buttocks, and down the legs, ending just below the knee.

This nerve controls several muscles in the lower legs and supplies sensation to the skin of the foot and the majority of the lower leg. Sciatica is not a condition, but rather a symptom of another problem involving the sciatic nerve. Some experts estimate that up to 40 percent of people will experience sciatica at least once in their life.

Causes of sciatica
Sciatica is a common symptom of several different medical conditions; however, an estimated 90 percent of cases are due to a herniated (slipped) disk. The spinal column is made up of three parts:
– vertebra (individual bones in the spine that protect underlying nerves)
– nerves
– disks

Disks are made of cartilage, which is a strong and resilient material; the cartilage acts as a cushion between each vertebra and allows the spine to be flexible. A herniated disk occurs when a disk is pushed out of place, putting pressure on the sciatic nerve.

Other causes of sciatica include:
– Lumbar spinal stenosis – narrowing of the spinal cord in the lower back.
– Spondylolisthesis – a condition where a disk slips forward over the vertebra below it.
– Tumors within the spine – these may compress the root of the sciatic nerve.
– Infection – ultimately affecting the spine.
– Other causes – for instance, injury within the spine.
– Cauda equina syndrome – a rare but serious condition that affects the nerves in the lower part of the spinal cord; it requires immediate medical attention.

In many cases of sciatica, there is no single obvious cause.

Symptoms of sciatica
The main symptom is a shooting pain anywhere along the sciatic nerve; from the lower back, through the buttock, and down the back of either leg.

Other common symptoms of sciatica include:
a) numbness in the leg along the nerve
b) tingling sensation (pins and needles) in the feet and toes

This pain can range in severity and may be aggravated by sitting for long periods.

Treatment
Sciatica can be managed with a number of different treatments with the goal of restoring a person’s normal functional status and quality of life. When the cause of sciatica is lumbar disc herniation (90% of cases), most cases resolve spontaneously over weeks to months. Initially treatment in the first 6–8 weeks should be conservative. More than 75% of sciatica cases are managed without surgery. Physical activity is often recommended for the conservative management of sciatica for persons that are physically able. However, the difference in outcomes between physical activity compared to bed rest have not been fully elucidated. In persons that smoke who also suffer from sciatica, smoking cessation should be strongly considered. Treatment of the underlying cause of nerve compression is needed in cases of epidural abscess, epidural tumors, and cauda equina syndrome.

Medication
There is no one medication regimen used to treat sciatica. Evidence supporting the use of opioids and muscle relaxants is poor. Low-quality evidence indicates that NSAIDs do not appear to improve immediate pain and all NSAIDs appear about equivalent in their ability to relieve sciatica. Nevertheless, NSAIDs are commonly recommended as a first-line treatment for sciatica. In those with sciatica due to piriformis syndrome, botulinum toxin injections may improve pain and function. While there is little evidence supporting the use of epidural or systemic steroids, systemic steroids may be offered to individuals with confirmed disc herniation if there is a contraindication to NSAID use. Low-quality evidence supports the use of gabapentin for acute pain relief in those with chronic sciatica. Anticonvulsants and biologics have not been shown to improve acute or chronic sciatica. Antidepressants have demonstrated some efficacy in treating chronic sciatica and may be offered to individuals who are not amenable to NSAIDs or who have failed NSAID therapy.

Surgery
If sciatica is caused by a herniated disc, the disc’s partial or complete removal, known as a discectomy, has tentative evidence of benefit in the short term. If the cause is spondylolisthesis or spinal stenosis, surgery appears to provide pain relief for up to two years.

Alternative medicine
Acupuncture has been shown to improve sciatica-related pain, though the supporting evidence is limited by small study samples. Low to moderate-quality evidence suggests that spinal manipulation is an effective treatment for acute sciatica. For chronic sciatica, the evidence supporting spinal manipulation as treatment is poor. Spinal manipulation has been found generally safe for the treatment of disc-related pain; however, case reports have found an association with cauda equina syndrome, and it is contraindicated when there are progressive neurological deficits.

Piriformis syndrome occurs when the sciatic nerve goes through the muscle, leading to pain in the hips and the lower back. As the pain is intolerable, most people reach for muscle relaxants, aspirin, and ketoprofen. Trying some specific exercises that can alleviate the pain without any side effects is the best approach, though.

Check out these 10 piriformis stretches:

1. Standing Piriformis Stretch
Stand up, with the hurt leg over the knee of the other leg.  Lower the hip at 45 degrees, tilt the torso, and extend the arms at the same line with the ground. Stay in this position for half a minute and repeat with the other leg.

2. Supine Piriformis Stretch
Lie down on the floor and tilt the knees. Then, cross one leg towards the chest and use your hands to hold the knee and ankle, respectively. Draw the leg to the front and keep it at the same angle with the ankle. Hold for about half a minute.

3. Outer Hip Piriformis Stretch
Lie down, bend the hurt leg, and keep the foot near to the other knee. Tilt the leg to the opposite side as you touch the floor with the knee.  Extend your left leg, place the right hand on the knee, and lift the left hand.  As you try to feel the ground with the shoulder, lower the arm on the opposite side of the knee. Stay in this position for twenty seconds and repeat with the other leg.

4. Piriformis Side Stretch
Lie down, keeping the back straight and the legs flat. Tilt the hurt leg and put the foot on the outside of the other leg.  The knee of the hurt leg should be place in the middle line of the body. Stay in this position for thirty seconds and repeat with the other leg.

5. Short Adductor Stretch
Sit down and place the feet upfront. Hold the right ankle with the left hand and the left hand with the right one.  Push down the knees and hold for about thirty seconds.

6. Side-Lying Clam
Lie on the side of the hurt hip, with the legs in an L shape. Keep one foot on the other and the legs parallel.  Lift the top knee and hold for a couple of seconds. Repeat fifteen times.

7. Hip Extension
Put the hands and knees on the floor, making sure the hands are on the same line with the shoulders.  Keep the knee tilt and lift the hurt leg. Lower the leg and repeat fifteen times.

8. Long Abductor Stretch
Sit on the floor, keeping the legs extended out and far apart.  Tilt the torso and place the hands on the floor in front of the body.  Hold twenty seconds.

9. Seated Stretch
Take a chair, sit, and cross the hurt leg over the other leg.  The chest should be kept upfront and the back straight. Take a deep breath twice and bend slowly. Hold for thirty seconds and repeat with the other leg.

10. Bottom Stretch for the Piriformis Muscle
Stay on all four and put the foot of the hurt leg under the belly. Bend it toward the opposite side near to the hip, keeping the knee directed toward the shoulder.

Touch the floor with the forehead and extend the other leg. The pelvis should be kept straight and the hips pushed to the floor. Stay in this posture for thirty seconds and repeat three times.

Note: Please do take into consideration that this site is for information only. You are still supposed to consult your doctor for further medical advice/treatment.

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Featured image: Pexels/rawpixel.com

BOOST your lungs health naturally: 15 Herbs that help kill Viruses and Clear Mucus from your lungs

By
Helena-Reet Ennet
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NordenBladet – While most people turn to conventional medicine to address bacterial and viral infections, this only adds to the problem related to antibiotic resistance. If you are interested in boosting lung health, healing infections and even repairing lung damage naturally, read on!

1. Licorice Root
Liquorice or licorice is the root of Glycyrrhiza glabra from which a sweet flavour can be extracted. The liquorice plant is a herbaceous perennial legume native to the Middle East, southern Europe, and parts of Asia, such as India. Licorice is said to harmonize the activity of other herbs. It has a soothing effect and it is capable of softening the mucous membranes of the throat, cleansing inflamed mucous membrane, and reducing the irritation in the throat. Licorice is a potent antiviral and antibacterial agent which helps fight of viral and bacterial strains in the body. There are more than 300 different compounds in licorice, some of which have antiviral and antimicrobial properties. Licorice is available in many forms, including herbal teas, candies, capsules of dried herb, and liquid extract.

ATTN: Liquorice extracts have been used in herbalism and traditional medicine. Excessive consumption of liquorice (more than 2 mg/kg/day of pure glycyrrhizinic acid, a liquorice component) may result in adverse effects, such as hypokalemia, increased blood pressure, and muscle weakness.

2. Coltsfoot (Tussilago farfara)
The leaf is used to make medicine. Despite serious safety concerns, people take coltsfoot for lung problems such as bronchitis, asthma, and whooping cough (pertussis). They also take it for upper respiratory tract complaints including sore mouth and throat, cough, and hoarseness. Coltsfoot has been long used to strengthen the lungs and clear out excess mucus from the bronchial tubes and the lungs. It also soothes the mucous membranes in the lungs an assists with coughs, asthma, bronchitis, and other lung ailments.

ATTN: Tussilago farfara contains tumorigenic pyrrolizidine alkaloids. Senecionine and senkirkine, present in coltsfoot, have the highest mutagenetic activity of any pyrrolozidine alkaloid, tested using Drosophila melanogaster to produce a comparative genotoxicity test. There are documented cases of coltsfoot tea causing severe liver problems in an infant, and in another case, an infant developed liver disease and died because the mother drank tea containing coltsfoot during her pregnancy. In response the German government banned the sale of coltsfoot. Clonal plants of coltsfoot free of pyrrolizidine alkaloids were then developed in Austria and Germany. This has resulted in the development of the registered variety Tussilago farfara ‘Wien’ which has no detectable levels of these alkaloids.

3. Cannabis
Cannabis, also known as marijuana among other names, is a psychoactive drug from the Cannabis plant used for medical or recreational purposes. The main psychoactive part of cannabis is tetrahydrocannabinol, one of 483 known compounds in the plant, including at least 65 other cannabinoids. Vaporizing cannabis stimulates body`s immune response and reduces infections` ability to spread. Vaporizing high amounts of cannabinoids opens up the airways and sinuses and even helps treat and reverse asthma.

ATTN: Medical cannabis (or medical marijuana) refers to the use of cannabis and its constituent cannabinoids, to treat disease or improve symptoms. Cannabis is used to reduce nausea and vomiting during chemotherapy, to improve appetite in people with HIV/AIDS, and to treat chronic pain and muscle spasms. Cannabinoids are under preliminary research for their potential to affect stroke. Short-term use increases both minor and major adverse effects. Common side effects include dizziness, feeling tired, vomiting, and hallucinations. Long-term effects of cannabis are not clear. Concerns including memory and cognition problems, risk of addiction, schizophrenia in young people, and the risk of children taking it by accident.

4. Osha Root (Ligusticum porteri)
Osha root helps increase circulation to the lungs, which in turn helps the person to take deep breaths easier. While it isn’t an actual antihistamine, it also helps produce a similar effect and calms respiratory irritation when seasonal sensitivities flare up the sinuses.

ATTN: Osha grows in the same habitat in areas of the Mountain West of North America with poison hemlock and water hemlock, highly poisonous members of the same family. Osha particularly resembles poison hemlock, but is easily distinguished from it by its “spicy celery” odor, hair-like material on root crowns, and dark chocolate-brown, wrinkled root skin. Hemlock roots are white and fleshy and thin-skinned; they are typically heavily branched rather than carrot-like, but this is not always the case. Poison hemlock roots have little or no odor; the plants themselves smell “musty” or “mousy” or rank. Osha leaves have an intense fragrance when bruised and are typically larger than those of poison hemlock. Most poison hemlock plants have purple blotches or shading on the lower stem if they are fairly mature, but again, this is not always the case. Unlike its poisonous cousins, osha does not tolerate overly moist soils (because it depends on mycorrhizal fungi) and is never found growing in standing water. Nevertheless, osha and poison hemlock can be found only a few feet from each other.

5. Thyme
Thyme is a potent antiseptic, anti-fungal, and antibiotic, which helps fight and eliminate bacteria and viruses. It has been long used as lung remedy to both prevent and treat respiratory tract infections and bacterial infection pneumonia.

Oil of thyme, the essential oil of common thyme (Thymus vulgaris), contains 20–54% thymol. Thyme essential oil also contains a range of additional compounds, such as p-cymene, myrcene, borneol, and linalool. Thymol, an antiseptic, is an active ingredient in various commercially produced mouthwashes such as Listerine. Before the advent of modern antibiotics, oil of thyme was used to medicate bandages.

6. Oregano
Oregano is packed with nutrients needed by the immune system to function at optimal level. Its natural compounds act as natural histamine reducers and natural decongestants, positively affecting the respiratory tract and nasal passage airflow.

Oregano contains polyphenols, including numerous flavones. The essential oil of oregano is composed primarily of monoterpenoids and monoterpenes, with the relative concentration of each compound varying widely across geographic origin and other factors. Over 60 different compounds have been identified, with the primary ones being carvacrol and thymol ranging to over 80%, while lesser abundant compounds include p-cymene, γ-terpinene, caryophyllene, spathulenol, germacrene-D, β-fenchyl alcohol and δ-terpineol. Drying of the plant material affects both quantity and distribution of volatile compounds, with methods using higher heat and longer drying times having greater negative impact. A sample of fresh whole plant material found to contain 33 g/kg dry weight (3.1 g/kg wet) decreased to below a third after warm-air convection drying. Much higher concentrations of volatile compounds are achieved towards the end of the growing season.

7. Lobelia
Lobelia stimulates the adrenal glands to release epinephrine, which promotes easier breathing, relaxes the muscles, and helps treat coughs and cold remedies. It is an extremely powerful healing agent, and should be a part of everyone`s respiratory support protocol.

ATTN: Many members of the genus are considered poisonous, with some containing the toxic principle lobeline. Because of lobeline’s similarity to nicotine, the internal use of lobelia may be dangerous to susceptible populations, including children, pregnant women, and individuals with cardiac disease. Excessive use will cause nausea and vomiting. It is not recommended for use by pregnant women and is best administered by a practitioner qualified in its use. It also has a chemical known as lobellicyonycin, which may cause dizziness.

8. Elecampane
Elecampane (Inula helenium, also called horse-heal or elfdock) is a natural antibacterial agent which helps reduce infection, especially for those who are prone to lung infections. It is recommended to take a teaspoon of the herb per cup of boiling water and drink three times a day.

9. Eucalyptus
Eucalyptus contains cineole, a compound which acts as an expectorant, alleviates a cough, soothes irritated sinus passages, and fights congestion. Additionally, its antioxidant content boosts the immune system during a cold or other ailment.

10. Mullein (Verbascum)
Mullein helps clear excess mucus from the lungs, reduces inflammation in the respiratory tract, and cleanses the bronchial tubes. You can either make it into tea or take a tincture form of it.

11. Lungwort (Pulmonaria)
Lungwort has been long used to clear congestion and promote respiratory and lung health. It contains potent compounds that work against detrimental organisms that impact respiratory health.

12. Chaparral
This plant is packed with antioxidants that fight irritation and resist NDGA, known to combat histamine response. The benefits of chaparral are most available in a tincture extraction.

13. Plantain Leaf (Plantago major)
Most of the active ingredients in this plant exhibit antimicrobial and antibacterial properties as well as antitoxic and anti-inflammatory. It helps relieve a dry cough and lung irritation y spawning mucus production in the lungs.

The leaves are edible as a salad green when young and tender, but they quickly become tough and fibrous as they get older. The older leaves can be cooked in stews. The leaves contain calcium and other minerals, with 100 grams of plantain containing approximately the same amount of vitamin A as a large carrot. The seeds are so small that they are tedious to gather, but they can be ground into a flour substitute or extender.

Plantain is found all over the world, and is one of the most abundant and accessible medicinal herbs. It contains many bioactive compounds, including allantoin, aucubin, ursolic acid, flavonoids, and asperuloside. Scientific studies have shown that plantain extract has a wide range of biological effects, including “wound healing activity, anti-inflammatory, analgesic, antioxidant, weak antibiotic, immuno modulating and antiulcerogenic activity”.

14. Peppermint (Mentha)
Peppermint contains menthol, an ingredient that relaxes the smooth muscles of the respiratory tract and allows easier breathing. Dried peppermint typically contains cineol, menthol, menthone, menthyl acetate, and menthofuran.

Peppermint has a high menthol content. The oil also contains menthone and carboxyl esters, particularly menthyl acetate. Dried peppermint typically has 0.3–0.4% of volatile oil containing menthol (7–48%), menthone (20–46%), menthyl acetate (3–10%), menthofuran (1–17%) and 1,8-cineol (3–6%). Peppermint oil also contains small amounts of many additional compounds including limonene, pulegone, caryophyllene and pinene.

Peppermint contains terpenoids and flavonoids such as eriocitrin, hesperidin, and kaempferol 7-O-rutinoside.

15. Sage (Salvia)
Sage`s essential oils, including thujone, camphor, terpene and salvene are the source of the countless benefits of sage tea for lung and respiratory ailments. You can either brew a strong pot of tea or inhaling sage tea’s vapors to dispel lung disorders.

Note: Please do take into consideration that this site is for information only. You are still supposed to consult your doctor for further medical advice/treatment.
Featured image: Pexels/Pixabay

Read also:
Helena-Reet: Growing, collecting and drying herbs for the winter + a LITTLE guide to the effect of various herbal teas!

WHY our faces store Stubborn Fat? + 3 Efficient Face Exercises to lose double chin without injections, pills or surgery

By
Helena-Reet Ennet
-

NordenBladet – The shape and look of the face is the first thing that others notice, regardless of the rest of the body. This makes it difficult to ignore the excess fat or the resemblance of excess fat in the face. Additionally, it is difficult to feel confident when your face looks puffy and fat. Another thing that makes things even worse is the fact that the face is a difficult place to slim down. There aren`t many exercises to do at the gym, and fewer calories rarely help.

Why our faces store Stubborn Fat?
The face tells a lot about your diet and the overall lifestyle, probably even more than any other part of the body. In fact, the face is pretty much like a road map to all the good and bad habits. So, it is wonder that many positive lifestyle changes have to be made to decrease face fat.

Causes
A double chin can be caused by a number of factors, including age, diet, and genetics. A double chin is caused by an extra layer of fat that develops beneath the chin. A few different factors combine in the body to create a double chin. Understanding these factors may help with understanding ways to get rid of the double chin itself.

Age
The skin can start to lose its elasticity as the body ages, which can lead to the appearance of extra or saggy skin that may contribute to a double chin.

Diet and weight
While weight gain is not always the cause of a double chin, it can contribute to it. A diet high in calories, processed foods, and unhealthful fats may influence weight gain and a double chin as well.

Genetics
Genes may play a role in people developing a double chin. Anyone with a family history of skin with little elasticity or double chins might be more likely to develop one themselves.

Posture
Poor posture can weaken the muscles of the neck and chin. This may contribute to a double chin over time, as the surrounding skin loses its elasticity when the muscles are not used.

3 Face Exercises
1. Exercise Your Face Muscles
As mentioned in the very beginning, there isn’t any particular exercise for the face that can be done at the gym. However, exercising the face muscles as well as strengthening and toning them does make a difference. It is recommended to begin with blasting the double chin, which is probably the most visible and annoying fat on the face.

2. Chin Raises
This is a very simple exercise which involves movement of the lips. Begin by tilting the head toward the ceiling, and then purse the lips like a fish. Hold for a few seconds and repeat over time to see results.

3. Cheek Exercises
Such in the cheeks as you purse the lips, then try to smile, without changing the position of the face. The benefit can be noticed in the cheeks, jaw, and the amount of fat in the face in general.

Here are some commonly asked questions with answers:

1. Can double chins go away?
Decreasing a double chin through diet and exercise. If your double chin is due to weight gain, losing weight may make it smaller or get rid of it. The best way to lose weight is to eat a healthy diet and exercise regularly.

2. Does chewing gum help get rid of double chin?
You may not have thought that something as simple as chewing gum can help with a double chin, but it can. It works the muscles in the face and jawline, making tighter and promoting more calorie expenditure. This can help tighten the area under the chin, as well.

3. How can I lose face fat?
Ways To Lose Cheek Fat:

Reducing your overall body fat. You need to lose weight in order to make your face look slimmer.
Staying hydrated.
Doing the jaw release exercise.
Try the blowing air exercise.
Exercise and eat healthy.
Stretch those facial muscles.
Reduce your salt and sugar intake.
Smile more.

4. What causes a double chin on a skinny person?
But the common condition can be caused by a number of factors, not just weight gain. A double chin occurs when a layer of fat around your neck sags. When it sags it causes a wrinkle, which gives the illusion of having two chins. If the skin loses its elasticity it cannot hold the fat around the chin firmly.

5. Can you get rid of a genetic double chin?
If you notice that many members of your family have a double chin, chances are that it is genetically caused. These two genes are responsible for double chins in many people. While some people believe that it is impossible to get rid of a genetically caused double chin, exercise and diet can play a huge part.

6. What is the loose skin under your chin called?
The “turkey neck” or waddle is a commonly talked about area as most women get it as they age. It refers to the loose skin underneath the chin that hangs down over the neck, said to resemble the red skin underneath the neck of a turkey.

7. How do I tone up my neck?
Lift your chin toward the ceiling while moving your jaw forward. You’ll feel a little tightening under your chin. As your neck extends, the muscles in front relax while the side sternocleidomastoid muscles get a workout. Hold for 5 seconds then repeat the movement 10 times.

8. How do you get rid of neck skin?
Make sure you engage your neck, keeping the mouth closed. Secondly, sit back on a chair with your back straight and slowly lean your head back until you’re staring at the ceiling. Pout your lips as though you are kissing the ceiling and hold the pose for a few seconds. Repeat 10 times.

9. How do you get rid of fat in your full body?
Overall weight loss is the key to losing fat in the face because when you lose fat from the arms or the stomach, there is a corresponding loss of facial fat. Here are a few ways to achieve full body fat loss:

a) Reduce Calories Per Day
Reducing the number of calories you eat every day is the best way to achieve weight loss, although most people underestimate this. Cutting back on your calorie intake as well as burning more calories than you eat is imperative!

b) Start The Day With Breakfast
It has been scientifically shown that men and women who eat breakfast are slimmer compared to those who don’t. Breakfast is the most important meal of the day, as it prepares the body for a proper food intake during the day. Complex carbs like oatmeal and a protein shake are a great idea.

c) Cut Out Sweets and Sugars
Much of what impacts the shape of the face is associated with water and water retention, and the face is a great place for water to accumulate. Sugars and salts are the two major causes of a bloated face. Start by eliminating processed foods, such as lunch meats and canned goods, and swap them with healthier, low-sodium options.

d) Reduce Alcohol Intake
Alcohol affects the major glands around the face, causing them to swell. This makes the face look fatter and wide. Reducing alcohol intake helps change the shape and look of the face drastically.

Look also:

Featured image: The simple truth is you don’t have to be overweight to get a double chin, age and genetics play a role in your skin sagging. Pexels/Jennifer Enujiugha

WHAT is protein, what is complete protein + 15 COMPLETE Proteins vegetarians and vegans need to know

By
Helena-Reet Ennet
-

NordenBladet – “Complete protein” is a term referring to the building blocks of protein- amino acids. There are twenty different amino acids which form a protein. And, there are nine amino acids which the body cannot produce, known as essential amino acids. As the body is not able to produce them on its own, we need to eat them. For a protein to be considered complete, it must contain all nine essential amino acids.

What is protein?
Proteins are large biomolecules, or macromolecules, consisting of one or more long chains of amino acid residues. Proteins perform a vast array of functions within organisms, including catalysing metabolic reactions, DNA replication, responding to stimuli, providing structure to cells and organisms, and transporting molecules from one location to another. Proteins differ from one another primarily in their sequence of amino acids, which is dictated by the nucleotide sequence of their genes, and which usually results in protein folding into a specific three-dimensional structure that determines its activity.

A linear chain of amino acid residues is called a polypeptide. A protein contains at least one long polypeptide. Short polypeptides, containing less than 20–30 residues, are rarely considered to be proteins and are commonly called peptides, or sometimes oligopeptides. The individual amino acid residues are bonded together by peptide bonds and adjacent amino acid residues. The sequence of amino acid residues in a protein is defined by the sequence of a gene, which is encoded in the genetic code. In general, the genetic code specifies 20 standard amino acids; however, in certain organisms the genetic code can include selenocysteine and—in certain archaea—pyrrolysine. Shortly after or even during synthesis, the residues in a protein are often chemically modified by post-translational modification, which alters the physical and chemical properties, folding, stability, activity, and ultimately, the function of the proteins. Sometimes proteins have non-peptide groups attached, which can be called prosthetic groups or cofactors. Proteins can also work together to achieve a particular function, and they often associate to form stable protein complexes.

Once formed, proteins only exist for a certain period and are then degraded and recycled by the cell’s machinery through the process of protein turnover. A protein’s lifespan is measured in terms of its half-life and covers a wide range. They can exist for minutes or years with an average lifespan of 1–2 days in mammalian cells. Abnormal or misfolded proteins are degraded more rapidly either due to being targeted for destruction or due to being unstable.

Like other biological macro molecules such as polysaccharides and nucleic acids, proteins are essential parts of organisms and participate in virtually every process within cells. Many proteins are enzymes that catalyse biochemical reactions and are vital to metabolism. Proteins also have structural or mechanical functions, such as actin and myosin in muscle and the proteins in the cytoskeleton, which form a system of scaffolding that maintains cell shape. Other proteins are important in cell signaling, immune responses, cell adhesion, and the cell cycle. In animals, proteins are needed in the diet to provide the essential amino acids that cannot be synthesized. Digestion breaks the proteins down for use in the metabolism.

Proteins may be purified from other cellular components using a variety of techniques such as ultra centrifugation, precipitation, electrophoresis, and chromatography; the advent of genetic engineering has made possible a number of methods to facilitate purification. Methods commonly used to study protein structure and function include immunohistochemistry, site-directed mutagenesis, X-ray crystallography, nuclear magnetic resonance and mass spectrometry.

What is complete protein?
A complete protein or whole protein is a food source of protein that contains an adequate proportion of each of the nine essential amino acids necessary in the human diet. Examples of single-source complete proteins are red meat, poultry, fish, eggs, milk, cheese, yogurt, soybeans and quinoa. The concept does not include whether or not the food source is high in total protein, or any other information about that food’s nutritious value.

It was once thought that plant sources of protein are deficient in one or more amino acids, and so vegetarian diets had to specifically combine foods during meals, which would create a complete protein. However, the most recent position of the Academy of Nutrition and Dietetics is that protein from a variety of plant foods eaten during the course of a day typically supplies enough essential amino acids when caloric requirements are met.  Normal physiological functioning of the body is possible if one obtains enough protein and sufficient amounts of each amino acid from a plant-based diet. In fact, the highest PDCAAS scores are not given to commonly eaten meat products, but rather to animal-derived vegetarian foods like milk and eggs and the vegan food soy protein isolate.

Total adult daily intake
The second column in the following table shows the amino acid requirements of adults as recommended by the World Health Organization calculated for a 62 kg (137 lb) adult. Recommended Daily Intake is based on 2,000 kilocalories (8,400 kJ) per day, which could be appropriate for a 70 kg (150 lb) adult.

Protein can be found in many different sources, including vegan complete protein sources:

  • Beans and peas
  • Soy Grains and vegetables
  • Nuts and seeds
  • Dairy products
  • Eggs
  • Meats and poultry
  • Seafood (fish and shellfish)
    Proteins are large, complex molecules that play many critical roles in the body. They do most of the work in cells and are required for the structure, function, and regulation of the body’s tissues and organs. Pictures: 8x Pexels

15 Complete Proteins Vegetarians and Vegans Need to Know:

Buckwheat

  • Protein content: 6 grams per 1 cup, cooked.
  • It comes from the rhubarb family and it isn’t a type of wheat
  • Capable of improving circulation and lowering cholesterol levels
  • Must try ideas: use buckwheat as a protein in chili recipes

Spirulina

  • Protein content: 4 grams per 1 tablespoon
  • Part of the algae family and technically not a complete protein because it doesn’t contain methionine and cysteine)
  • You can turn it into a complete protein by adding seeds, nuts, oats, and grains
  • Must try ideas: add a spoonful to your favorite smoothie

Chickpeas

  • Protein content: 7.25 g per ½ cup.
  • Tasty and quite versatile vegan protein source. Use them like you would beans
  • Must try ideas: add them to stews and curries, roast them in the oven, add them to soups, or make hummus

Mycoprotein

  • Protein content: 13 g of protein per ½ cup serving
  • A fungus-based protein used as meat replacement
  • Must try ideas: use it like you would with meat

Hemp Seeds

  • Protein content: 5 g of protein per tablespoon
  • They add a sweet and nutty taste to smoothies, salads, and meals.
  • Must try ideas: Add it to smoothies, salads, fruits salads, and granola.

Almonds

  • Protein content:  16.5 g of protein per ½ cup.
  • A great snack.
  • Beneficial for eye and skin health
  • Help you meet your protein needs in a vegan way
  • Must try ideas: make almond butter or add them to green salads, vegetable dishes, granola, cereal, or fruit salads

Quinoa

  • Protein content: 8 grams per 1 cup, cooked.
  • Packed with fiber, manganese, magnesium, and iron
  • A great substitute for rice
  • Must try ideas: use it as a filling for a breakfast burrito

Rice and Beans

  • Protein content: 7 grams per 1 cup
  • When used together, they have a protein content like meat
  • A fantastic way to fill up after a workout
  • Must try ideas: use them as a filling during taco night

Lentils

  • Protein content: 8.84 g of protein per ½ cup
  • Quite versatile vegan protein sources
  • Must try ideas: try lentil soup or add it to rice, stews, curries, or salads

Potatoes

  • Protein content: 8 g of protein per serving.
  • Surprisingly, potatoes a great vegan protein source
  • Must try ideas: add them to soups and casseroles or enjoy them steamed, boiled, baked, or mashed

Broccoli

  • Protein content: 4 g of protein
  • Adding broccoli to your life can significantly increase your vegan protein for the day
  • Must try ideas: it is tasty in salads and stir-fries

Ezekial Bread

  • Protein content: 8 grams per 2 slices
  • Made from sprouted grains: spelt, lentils, wheat, barley, beans, and millet
  • Packed with fiber and vitamins
  • Must try ideas: use it as a base for a mini pizza

Seitan

  • Protein content: 21 grams per 1/3 cup
  • It has been used by Buddhist monks as a vegan protein source
  • Cook it in a soy sauce- broth in order to add gluten’s missing lysine for a chewy, meat-like food
  • Must try ideas: try seitan fajitas and stir-fry.

Pita and Hummus

  • Protein content: 7 grams in one pita and 2 tbsp of hummus
  • An easy lunch, but also works as a breakfast, snack, or dinner as well as a vegan protein-filled meal
  • Must try ideas: add your favorite veggies to the pita. Add some seitan, beans, or other vegan protein sources

Tofu

  • Protein content: 10 g of protein per ½ cup
  • A great and quite versatile vegan protein source. It can be used as a meat substitute and it ss great for baking
  • Must try ideas: try tofu scrambles for breakfast and baked tofu with your favorite side for lunch

Peanut Butter Sandwich

  • Protein content: 15 grams in one sandwich
  • Great for children who will not even notice that they are meeting their protein through a vegan protein source
  • Always use natural and organic peanut butter
  • Must try ideas: make peanut butter and jelly or peanut butter and honey sandwiches. You can also add peanut butter and nut butter to lettuce wraps and tortillas

Featured image: Pexels/Ella Olsson

WHAT is masked depression and how can you spot its sneaky symptoms? + 15 HABITS of people with Concealed Depression

By
Helena-Reet Ennet
-

NordenBladet — Depression is a serious mental disorder which very often goes undetected for a long time. Those with concealed depression are fighting demons on their down, rarely sharing their battles with the people around them. Wounds are something that people are not open about, in most cases. We tend to keep things a secret and try to solve them on our own.

What is concealed depression?
In concealed depression or masked depression, individuals have an atypical form of depression where they do not typically report that they feel sad most of the time, but are masking their symptoms.

Someone who suffers from concealed depression specifically is programmed to deal with their symptoms in a way that makes them easy to miss by outsiders. These people often bottle up their thoughts and emotions, putting up a happy front for everyone else when in reality, they struggle with sadness or finding a purpose in life, in extreme cases even having suicidal thoughts.

“Concealed depression is sometimes called ‘smiling depression’ because the sufferer seems fine,” said Sally Winston, PsyD, a member of the Anxiety and Depression Association of America (ADAA.org). “They go about their lives fulfilling their responsibilities, interacting apparently normally, and do not complain or share with others how they are feeling. They may be so used to being silently depressed that it is just experienced as ‘this is just the way I am; I am just a loser’ or ‘this is the way life is’ rather than ‘I am depressed.'”

What are the signs of concealed depression?
If you find yourself often feeling low but going to great lengths to make others believe you’re perfectly fine and happy, you may be suffering from concealed depression. Other signs to watch for are changes in your sleep and eating habits, feelings of fear and anxiety, using lifestyle hobbies like music and exercise to ward off feelings of sadness, and constantly making excuses to not spend time with friends and family members. “Vegetative signs like poor sleep or no appetite or pleasure do occur, but the sufferer feels there is no reason to seek help as it is hopeless to expect change,” Winston added.

Signs and Symptoms:
If you have been experiencing some of the following signs and symptoms most of the day, nearly every day, for at least two weeks, you may be suffering from depression:

– Persistent sad, anxious, or “empty” mood
– Feelings of hopelessness, or pessimism
– Irritability
– Feelings of guilt, worthlessness, or helplessness
– Loss of interest or pleasure in hobbies and activities
– Decreased energy or fatigue
– Moving or talking more slowly
– Feeling restless or having trouble sitting still
– Difficulty concentrating, remembering, or making decisions
– Difficulty sleeping, early-morning awakening, or oversleeping
– Appetite and/or weight changes
– Thoughts of death or suicide, or suicide attempts
– Aches or pains, headaches, cramps, or digestive problems without a clear physical cause and/or that do not ease even with treatment

The following 15 habits are some of the things people with concealed depression do.

They are often quite talented and very expressive
Many famous people have dealt with mental illness, and this battle is what gives them deeper emotions. Although we cannot always see it, their suffering is often reflected in their works.

They tend to search for purpose
We all need a purpose, simply to make sure that we are doing good and meaningful things in life. Depressed people also want to know the reason for their existence. And, they are much more susceptible to feeling anxiety or inadequacy.

Sometimes they make muted cries for help
We all need help sometimes. When we aren’t expecting someone to feel weak, we don’t see their cries for help. If you do notice their cries for help and help them in any way, you are creating a close bond with them.

They interpret substances differently
Depressed people have to try really hard to make themselves feel better, unlike most people. They know that sugar and caffeine will boost their mood, and that some medicines can help them, but they do need to put a lot of effort into feeling better.

They often have a very involved perception of life and death
In moments of despair, depressed people often seek answers to deep questions. What they do is a shift from a horrible mindset into another. And, while not everyone dealing with depression has suicidal thoughts, some do.

They have strange eating habits
The eating habits of depressed people are quite strange. Some of them eat more at their worst, while some don’t eat at all when they are in despair. It varies from person to person.

They have abnormal sleeping habits
Just like with eating, sleeping habits vary from person to person. People suffering from depression can either sleep all the time or not sleep at all.

They hurt when other people hurt
Extreme empathy is common in depressed people, so they often suffer when others are suffering. This is often the trigger of their emotional pain and it can be draining.

They always think of the worst-case scenarios
Interestingly, this can be both beneficial and stressful. Depression is associated with high intelligence, allowing people to respond to anything thrown at them. And, this makes them great problem solves.

They seek love and acceptance
People with concealed depression are hiding their depression in order to protect themselves. All they want is to be loved and accepted just like others are.

They have trouble shutting off their brains
Depressed people tend to over analyze things, whether good or bad. They are not able to shut off their brains, which in turn affects them much deeper.

They might have habitual remedies
Everyone has different remedies to ease their mind. For example, these people may do things like listen to music, exercise, go walking, etc.

They are always making efforts to seem happy
Depressed people are great at faking moods. They typically come off as normal on the outside, when in reality they are fighting their demons within themselves.

They are professionals at coming up with ‘cover-up’ stories
They are great at coming up with some quite believable excuses for the things they are going through. And, they often change the subject when things like skipping an appointment or canceling a plan comes up.

They have abandonment issues usually
Last but not least, depressed people are affected by abandonment much more than other people. When someone walks away from their life, it causes them to be more secretive and creates a sense of fear within them.

TREATMENT
There are different types of treatments available for mood disorders, such as therapy and medications. Behaviour therapy, cognitive behaviour therapy and interpersonal therapy have all shown to be potentially beneficial in depression. Major depressive disorder medications usually include antidepressants, while bipolar disorder medications can consist of antipsychotics, mood stabilizers, anticonvulsants and/or lithium. Lithium specifically has been proven to reduce suicide and all causes of mortality in people with mood disorders. If mitochondrial dysfunction or mitochondrial diseases are the cause of mood disorders like bipolar disorder, then it has been hypothesized that N-acetyl-cysteine (NAC), acetyl-L-carnitine (ALCAR), S-adenosylmethionine (SAMe), coenzyme Q10 (CoQ10), alpha-lipoic acid (ALA), creatine monohydrate (CM), and melatonin could be potential treatment options. In determining treatment, two different depression scales are used most frequently. One of the depression scales is a self report scale called Beck Depression Inventory (BDI) and the second is the Hamilton Depression Rating Scale (HAMD). HAMD is a clinical rating scale in which the patient is rated based on clinician observation.

Note: Please do take into consideration that this site is for information only. You are still supposed to consult your doctor for further medical advice/treatment.

Featured image: Pexels/Pixabay

EAT these 20 Magnesium filled foods to prevent Heart Disease

By
Helena-Reet Ennet
-

NordenBladet – Magnesium is one of the most versatile and essential minerals that our bodies require for healthy cell, tissue, and muscle function. This mineral is a necessity for over 300 chemical reactions that include metabolism, production of nucleic acids and protein, and for maintaining heart health. In fact magnesium deficiency can increase the risk of heart attacks by 53% according to this research.

Healthy magnesium levels are best maintained with natural organic foods. Focus on establishing a healthy, balanced diet to provide a sufficient intake and cut back on the sugar and salt. Although there are supplements available, relying on them to provide the right levels is ineffective if your diet is poor. Manufactured supplements can also interfere with other forms of medication you might be taking, such as diuretics and antibiotics.

Although the recommended dietary allowance (RDA) for magnesium is between 300-400 mg per day, research shows that taking an additional 100 milligrams per day can improve heart health and prevent heart disease. For a well-balanced diet, make sure to include these 20 magnesium-rich foods for cardiovascular health:

1. Almonds
Research has shown that almonds improve heart health by maintaining healthy blood vessels and increasing antioxidants in the blood. It thereby reduces blood pressure to improve blood flow, which affects circulation through the heart. Add 1 ounce of dry-roasted almonds to your daily diet for 80 mg of magnesium.

2. Avocado
Avocados are packed with antioxidants and heart-healthy fats that decrease the risk of heart disease, help lower bad cholesterol (LDL) levels and increase levels of good cholesterol (HDL). A healthy dose daily is one cup of cubed avocado for 44 mg of magnesium.

3. Artichokes
Fresh artichokes may not be the easiest vegetable to prepare, but the rewards are significant. Keep this vegetable around as they are very rich in magnesium (as well as potassium and phosphorus), which is an ideal combination for maintaining the health and function of arteries and blood vessels.

4. Asparagus
This wonder veg contains significant amounts of soluble fiber, phytonutrients, vitamins and of course, magnesium. This mixture of goodness provides antioxidants, anti-inflammatory, and detoxifying properties, which prevents the constricting of blood vessels, thereby lowering blood pressure and contributing to healthy heart function.

5. Bananas
Although this fruit is best known for its high potassium content, it also contains high magnesium levels linked to lowering blood sugar, blood pressure and reducing heart disease. One large banana contains 37 mg of magnesium, providing 9% of recommended daily intake.

6. Black Beans
Black beans are one of the world’s healthiest foods providing a range of health benefits. They have high levels of magnesium, quercetin, and saponins, which are very effective in protecting the heart and naturally decreasing blood pressure. A half cup of cooked black beans provides 60 mg of magnesium.

7. Bran Flakes
Our bodies contain about 24 g of magnesium and up to 60% of this mineral is found in the bones. Having a half cup of unprocessed, unsweetened bran flakes daily provides a powerful dose of magnesium (112 mg) to support healthy bone function, which aids blood production and blood flow.

8. Whole-wheat Bread
The body absorbs the minerals it needs before excreting excess amounts through the kidneys. If the body is not absorbing the magnesium due to a bad diet, that’s when a magnesium deficiency occurs. By having two slices of whole-wheat bread a day, will provide 46 mg of magnesium.

9. Figs
Fruits high in fiber are also high in magnesium. Figs are loaded with magnesium to help lower blood pressure when elevated, but remarkably, it does not affect blood pressure where levels are normal. This fruit is naturally sweet, making it an ideal snack or dessert. A half cup of dried figs contains 51 mg of magnesium.

10. Kidney Beans
Studies indicate that having a low magnesium intake increases the chances of chronic inflammation and heart conditions, as the blood is deprived of this essential mineral. Kidney beans are very nutritious and have several healthful benefits. Have one cup of boiled beans for 74,3 mg of magnesium.

11. Mackerel
Mackerel (unsmoked) is super healthy and rich in the omega-3s and magnesium, which maintain heart health. It has 60 mg of magnesium per 100-gram serving. Although the common mackerel is known for its high mercury content, the Alaskan Atka Mackerel and Atlantic Mackerel are the healthiest fish to eat in a balanced diet.

12. Peanuts
Another benefit of eating magnesium-rich foods is the healthy dose of complementary vitamins and minerals you get at the same time. From a quarter cup of oil-roasted peanuts, you will get 63 mg of magnesium and a good amount of calcium, which promotes the absorption of magnesium.

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13. Peanut Butter
This could be good news for some. Smooth, unsalted and unsweetened peanut butter has 154 mg magnesium for a 100 g serving. This healthy dosage of magnesium on a daily basis will help the muscles and heart function properly. Bread and peanut butter is a magnesium-rich snack.

14. Potato
By increasing or maintaining magnesium levels, the risk of cardiovascular disease is significantly decreased. Yet, studies found that 80% of the US population does not have sufficient magnesium in their diets, leading to many health issues. Help up your intake with a medium baked potato (with skin) that provides 28 mg of magnesium.

15. Rice
This type of rice is a highly nutritious grain for digestion, reducing cancer, and promoting good heart health. A portion of 100 g brown cooked rice gives you 43 mg of magnesium. Not only is this grain rich in magnesium, it also contains plant lignans that protect against heart disease.

16. Salmon
Including salmon in a balanced diet can provide healthy doses of magnesium to prevent cardiovascular disease (CVD), high cholesterol, and high blood pressure. This mineral assists in slowing down or preventing atherosclerosis, which is a build-up of plaque that narrows the blood vessels.

17. Shredded Wheat Cereal
Having 100 gram serving of this cereal daily will give you 133 mg of magnesium. This is a rich, healthy source of the magnesium, which is vital for hundreds of enzymes to function properly. Low levels of this essential mineral contribute more to heart disease than cholesterol or saturated fats.

18. Soymilk
Magnesium also resides in the heart’s left ventricle to manage the amount of calcium that goes into the muscle cells. If there is not enough magnesium, then the calcium cannot be controlled, which could lead to muscle cells hyper contracting causing a heart attack. One cup of soymilk provides 61 mg magnesium.

19. Spinach
Cholesterol has always been the main focus for causing heart conditions, so low magnesium levels often go undetected until severe magnesium-deficiency symptoms occur. Optimal levels can prevent and even in some cases, reverse heart-related risk factors. Green leafy vegetables, like Spinach, have 78 mg of magnesium per half cup of boiled spinach.

20. Yogurt
Factors which hinder the absorption of magnesium include excess alcohol, diarrhea, and vomiting, leaving your body depleted of minerals. Magnesium is linked to blood pressure regulation and reducing cardiovascular disease. For good heart and gut health, include 8 ounces of low-fat, plain yogurt for 42 mg of magnesium.

Featured image: NordenBladet (Helena-Reet Ennet)

20 Superfoods for people over 50

By
Helena-Reet Ennet
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NordenBladet – Want to stay vital longer? Then you need to include these 20 superfoods for people over 50 into your diet. No matter how old you are, you should choose your food wisely. But when you reach a certain point in life, your body just can’t take all the junk food as well as it could when you were 20. So if you want to keep your mind sharp and your immune system up and running, check out what foods you should be eating.

1. Apples
We all know that an apple a day keeps the doctor away. That said, make sure you buy organic apples to avoid all the harmful pesticides. Apples can help regulate your blood sugar levels, blood pressure, and cholesterol. Plus, they’re a good source of vitamin C, potassium, fiber, and antioxidants.

2. Carrots
Carrots give a new meaning to the term superfood. They can help with everything, from skin care, eyesight, oral health, cholesterol, blood pressure, cardiovascular disease, immune system, digestion, all the way to cancer prevention. This is due to beta-carotene, fiber, vitamins (A, C, E, K, B8), as well as minerals (potassium, copper, manganese, iron), and antioxidants they contain.

3. Beetroot
You can grind it, drink it as juice, make soups, or even roast it. Beetroot is a great source of vitamins A and C, minerals such as calcium, manganese, potassium and iron, as well as folic acid and fiber. It’s rich in antioxidants and it can lower blood pressure, prevent certain types of cancer, improve exercise performance, and prevent dementia. It’s low in calories so it’s also good for weight loss.

4. Blueberries
Blueberries contain powerful antioxidants and soluble fiber. They help optimize blood sugar levels and reduce bad cholesterol. Blueberries are high in vitamins C and K and manganese. Simply add them to your oatmeal, Greek yogurt, or fruit salad to boost the flavor and your health.

5. Nuts
Forget the chips and crackers and take some walnuts, almonds, hazelnuts, peanuts, or whatever you prefer. Or make a mix of your favorite nuts and add them to your oatmeal or salad. They’re high in protein, omega-3 fatty acids, as well as antioxidants, vitamins and minerals. They can lower bad cholesterol, promote weight loss, reduce inflammation, prevent heart attack and stroke, and help digestion. Just make sure you don’t take more than a handful a day as they’re very high in energy.

6. Dark chocolate
Just 30-60 grams of dark chocolate a day can help lower blood pressure and bad cholesterol, prevent heart disease, protect your skin against sun damage, and improve brain function. Dark chocolate contains fiber, iron, magnesium, copper, potassium, phosphorus, zinc, selenium and manganese. It will also improve your mood due to endorphin release it causes.

7. Oatmeal
Oatmeal is high in protein and soluble fiber, manganese, phosphorus, zinc, selenium, iron, as well as B vitamins. It’s the ideal breakfast and you can upgrade your serving with some fresh or dried fruit or nuts. Oatmeal helps digestion, lowers bad cholesterol and blood sugar, promotes weight loss, and relieves constipation. Eat it with Greek Yogurt to boost the taste and nutritional value.

8. Pears
Pears are great for people over 50 as they contain a lot of soluble fiber, vitamin C, folic acid, potassium, and antioxidants. And they taste so good, don’t they? Well, you can enjoy them guilt-free as they can actually help regulate blood sugar levels and prevent diabetes.

9. Cherries
Did you know that cherries contain 65 times more vitamin C than oranges? Talk about antioxidants! Other than the vitamin C and divine taste, cherries are also rich in vitamins A and B, dietary fiber, iron, and calcium. They are good for digestion, they can lower bad cholesterol, help regulate blood sugar levels, and promote weight loss.

10. Apricots
Apricots are the perfect snack for people over 50 as they’re soft, sweet, and packed with vitamin E which is a powerful antioxidant. You can also add them to your fruit salad or oatmeal. Dried apricots are also an excellent choice as they contain iron that helps with anemia. They’re also good for your skin, blood pressure, and digestion.

11. Strawberries
Strawberries are possibly the most popular seasonal fruit and they’re packed with vitamin C, a powerful antioxidant that prevents aging. They’re also high in fiber and help reduce bad cholesterol and improve heart health. They’re also a source of vitamin K, manganese, magnesium, potassium, and folate.

12. Avocado
Avocado has become popular around the world not only for its delicious taste but also for its monounsaturated fats that are good for your heart. Avocados are packed with almost 20 vitamins and minerals, including vitamins K, C, B, and E, as well as potassium and copper. They can help regulate blood pressure and cholesterol levels and have anti-aging properties.

13. Greek Yogurt
Greek yogurt is great for digestion because it’s packed with probiotics and rich in protein. It’s ideal for people over 50 as it contains less sugar, salt, and carbohydrates than regular yogurt. Since gut health is essential for absorbing all the other nutrients, probiotics are a must if you want to maintain your overall health.

14. Butternut Squash
If you like butternut squash, you’ll be happy to hear that it’s rich in powerful antioxidants such as vitamins A, C, and E. It also contains fiber, beta-carotene, folate, potassium, and manganese. It’s good for your heart, bones, nervous system, and immune system.

15. Salmon
Well, we can’t just ramble about fruits and veggies all day. So here’s a real treat for you. Salmon is a delicious, heart-friendly superfood rich in essential omega-3 fatty acids. It lowers blood pressure and prevents heart attack and it’s also good for your brain, skin, eyesight, and can help prevent cancer. It also contains vitamins B6, B12, D, and selenium, potassium, and choline.

16. Quinoa
Quinoa is a favorite among vegetarians and vegans, but everyone should reap the benefits of adding it to their diet. It’s rich in antioxidants, vitamins, minerals, and dietary fiber. It’s also good for those sensitive to gluten as it’s completely gluten-free. It contains vitamin B2, magnesium, manganese, iron, phosphorus, copper, and an essential amino acid l-lysine. It’s beneficial for heart health, weight loss, cancer prevention, gut health, bone health, and diabetes prevention.

17. Garlic
Garlic is among the most potent anti-aging superfoods and it’s ideal for people over 50 (given that they don’t have to go on dates as much). It has antimicrobial, antiviral and antifungal properties so it’s great for treating colds and infections. Other benefits include improved cardiovascular health, lower blood pressure, cancer prevention, blood sugar regulation, and help with dementia symptoms.

18. Broccoli
Broccoli is a great detox food and it’s high in antioxidants. Whether you choose to eat it raw or cooked, you’ll get your daily dose of vitamins E and C. What makes it essential for people over 50 is that it helps prevent osteoporosis, cancer, and weight gain. And it’s good for your eyes and skin.

19. Asparagus
Asparagus is especially good for men over 50 as it helps protect the prostate and reduce the risk of prostate cancer. This is due to its high lycopene content. Of course, women should eat it too as it’s rich in fiber, and vitamin A. Other health benefits include lowering bad cholesterol, improving eye health, and boosting your immune system.

20. Spinach
Want to stay strong over the age of 50? Then get your portion of spinach now. You can eat it raw, but if you cook it or steam it, you’ll increase its nutritional value. Spinach contains more than a dozen antioxidants, vitamins A, C, and K, as well as magnesium, manganese, zinc, and selenium. It prevents cancer, heart disease, diabetes, and neurological disorders while boosting your eyesight, bone health, skin health, and immune system.

Featured image: NordenBladet (Helena-Reet Ennet)

Helena-Reet: Elisheva & Shoshana launches premier products of nature friendly cosmetics to the market!

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Helena-Reet Ennet
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NordenBladet – Finally I can share this splendid news with you – we are launching Elisheva & Shoshana (E&S) cosmetic products! When creating this brand already back in 2013 I had in mind doing something in favor of the good (spare the animals and the nature, live economically, consume what is natural and of quality) as well as doing something with my darling daughters – Estella Elisheva and Ivanka Shoshana. I wished for us to have so to say “our project” together.

For some years we simply produced content for the blog elishevashoshana.wordpress.com and cooperated with various enterprises. Then we began to produce for the nearest and dearest and for our acquaintances quality handmade articles of knitted tissue. Now coming soon for sale are the first products of cosmetics. The prime products to be launched for sale in the pharmacies, eco-shops, (natural) cosmetics stores and our resellers are the care and treatment products – high quality and with purest of the pure ingredients, various soaps, bathing salt and SPA-products – most of the products are suitable for people with sensitive skin and with allergies, also for babies and expecting mothers. The recipes for E&S products have been composed by leading experts – in close collaboration with pharmacists, chemists and doctors, and the products are prepared by hand to maintain the quality and the spirit of each and every product. All the products have abundantly absorbed resources of devoted preliminary work, research, time and loving care. Whichever product is picked, I would be happy to use it myself and on my children!

Product design stage is complete, the prime samples are there (without lables, though). Currently I am working on the architecture of the homepage (see elishevashoshana.com) and building the product register (barcodes, certificates, and then lables). It has been for so long that I have striven for running my own natural cosmetics line! Therefore it is super exciting to be taking the first steps today!

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