Arginine, or L-arginine, is an amino acid that is made in the body. As a supplement, it seems to help with several conditions, from migraines to inflammation.
Why do people take arginine?
Because it relaxes blood vessels, arginine might have cardiovascular benefits for some people. Studies show that it might ease the symptoms of angina and peripheral arterial disease. It seems to boost the health of people with heart failure. It might also help with erectile dysfunction, but mostly when combined with other supplements such as yohimbine. Some studies have shown an immune-boosting effect.
Arginine combats the symptoms of wasting caused by HIV. It seems to improve the symptoms of kidney inflammation and assists kidney function after a transplant. Studies show arginine might ease migraines, improve blood pressure, lessen recovery time after surgery, and speed up wound healing.
Not all studies have been positive. Arginine does not seem to help with heart attack recovery, preeclampsia, or exercise tolerance in people with heart failure. It seems to worsen asthma.
Arginine has been studied as a treatment for many more conditions. They include dementia, hypertension, cancer, male infertility, diabetes, and obesity. But the results have been inconclusive. More research needs to be done.
Arginine has become a popular supplement in the U.S. However, most people seem to have enough arginine in their bodies already. They might not get much benefit from supplements.
How much arginine should you take?
There is no standard dose of arginine. Studies have used different amounts for different conditions. One common dosage is 2 to 3 grams three times a day. The safety of long-term arginine supplement use is not clear. Ask your doctor for advice.
In some cases, doctors recommend supplemental arginine. People with protein malnutrition, burns, infections, rapid growth, and other conditions might need supplemental arginine.
Can you get arginine naturally from foods?
Many foods are natural sources of arginine. They include nuts (like walnuts, hazelnuts, pecans, peanuts, almonds, cashews, and Brazil nuts), seeds (like sesame and sunflower), oats, corn, cereals, buckwheat, brown rice, dairy products, meat, chicken, and chocolate.
What are the risks of taking arginine?
Side effects. Most people taking arginine have few side effects. It can cause nausea, cramps, diarrhea, allergic reactions, and asthma symptoms. It could also cause low blood pressure and changes to glucose and blood chemical levels. There is some thought that the ratio of lysine to arginine in the diet (or with supplements) can affect whether or not latent herpes viruses appear. Some doctors recommend increasing lysine and decreasing arginine to help prevent the recurrence of symptoms associated with herpes simplex virus.
Risks. If you have any medical conditions -- like cancer, asthma, allergies, liver or kidney problems, low blood pressure, sickle cell disease, or a bleeding disorder -- or have had a heart attack, don't take arginine without talking to a doctor first.
Interactions. If you take any medicines or supplements regularly, talk to your doctor before you start using arginine. They could interact with birth control medicines, hormone therapy drugs, blood thinners, some painkillers, and medicines for erectile dysfunction, heartburn, high blood pressure and diabetes. Arginine could also interact with supplements like ginkgo biloba, garlic, and potassium.
Given the uncertain risks, arginine should not be used by children or by women who are pregnant or breastfeeding without a doctor's approval.
Lung cancer is a difficult problem all over the world, and it accounts for a great percentage of the total cancer death. For person with lung cancer, having proper diet is important. Following are some dietary advices for someone with lung cancer:
Get enough protein
According to American Cancer Society, deficiency of protein will delay the healing of lung cancer. It’s recommended to consume high-quality protein items in your diet if you’re suffering from lung cancer, including fish, egg whites and a small amount of beef.
Eat more vegetables and fruits
Add more vegetables and fruits in a lung cancer patient’s diet, they will boost the metabolism and energy levels.
Drink more green tea
Drink at least 2 cups of green tea every day, as this super drink is believed to be with almost 500 times of antioxidants than vitamin C sources.
The magic of lycopene
Foods such as tomatoes, watermelon and papaya contain lycopene, which disrupts the growth of cancerous cells and prevents cancer from being severe.
Small servings and more times
Provide small frequent meals throughout the day will help the patient is getting sufficient amounts of protein, carbohydrates as well as other nutrients.
Ginger tea to ease an upset stomach
For relieving an upset stomach, sip a cup of ginger or mint tea will help. They can also help strengthen the immunity due to the high levels of antioxidants.
Enough fiber intake
Due to the treatment, a lung cancer patient may suffer from constipation. Include high fiber foods in the daily diet will help, such as oatmeal and whole-grain products.
Make vegetables soft
Steam the vegetables to make them easy to chew and swallow, because for some lung cancer patients, they may feel difficult to swallow foods.
Note: Always talk with your doctor or dietician to determine the proper diet.
چرا مصرف ویتامین ها اهمیت دارد؟ و چه ساعتی مناسب ترین زمان برای مصرف و جذب ویتامین ها است؟ این سوالاتی هستند که خیلی ها به دنبال جواب آن هستند. شما حتی اگر از یک برنامه غذایی مناسب برخوردار باشید در حد درصد کمی هم که باشد لازم است نیازهای تغذیه ای بدن از طرق مصرف مولتی ویتامین ها برطرف شود. اگر هم ورزشکار هستید و یا رژیم دارید مصرف مولتی ویتامین ها ضرورت بیشتری پیدا می کند.
اهمیت مصرف مولتی ویتامین و مناسب ترین زمان مصرف ویتامین هامتخصصان تغذیه به این مواد، ریز مغذی می‌گویند که کمبود آن ها در بدن باعث بروز بیماری می‌شود. پروفسور کراس استاد تغذیه دانشگاه کلمبیا معتقد است که اگر افراد رژیم غذایی سالم و مناسب داشته باشند، دریافت این ریز‌مغذی‌ها بسیار راحت است. متأسفانه اغلب مردم این‌کار را نمی‌کنند و با مصرف تنها یک تا دو واحد میوه و سبزیجات مقدار کافی از ریز‌مغذی‌ها را دریافت نمی‌کنند. این در حالی است که برای دریافت ویتامین‌ها و املاح مورد نیاز بدن، باید حداقل ۵ واحد در روز میوه و سبزی مصرف شود. شاید به همین دلیل بعضی متخصصان برای مردم مولتی ویتامین تجویز می‌کنند، چون اکثریت آن ها رژیم غذایی مناسبی ندارند.
چرا مصرف مولتی ویتامین ها مهم است؟
همانطور که بارها به این نکته اشاره کرده ایم، مولتی ویتامین ها هیچ وقت نمی توانند جایگزین مواد غذایی باشند، اما در شرایطی که رژیم و سبک غذایی شما نیاز بدن را تأمین نکند اینجاست که باید از مولتی ویتامین ها استفاده کنید.
مکمل‌ها تنها برنامه غذایی را از لحاظ دریافت ویتامین و املاح غنی‌تر می‌کنند.
مصرف مولتی ویتامین ها به عنوان مکمل در کنار مواد غذایی، نه تنها موجب تأمین نیازهای تغذیه‌ای تأمین نشده از غذاها می‌شود بلکه در بسیاری موارد موجب پیشگیری یا کاهش عوارض یک بیماری می‌شود. برای مثال مصرف فولیک اسید در کم خونی و یا قرص‌های کلسیم + ویتامین D در پیشگیری یا کاهش عوارض پوکی استخوان و حتی پیشگیری از سرطان!
بهترین زمان برای مصرف مولتی ویتامین ها
معمولا" برای خیلی ها پیش آمده که شنیده اند، صبح ها یا شب قبل از خواب بهترین زمان برای مصرف مولتی ویتامین ها است، یا شاید هم شنیده باشید که مصرف آن ها با غذا جذب بهتری دارد. به عنوان مثال خیلی ها خوردن کلسیم را در شب پیشنهاد می کنند زیرا کلسیم در شب مورد استفاده قرار می گیرد و همچنین به دلیل اینکه کلسیم می تواند زمانی که در رختخواب هستید به خوابیدن تان کمک کند. برای مثال خوردن یک لیوان شیر را قبل از خواب به خاطر بسپارید.
اهمیت مصرف مولتی ویتامین و مناسب ترین زمان مصرف ویتامین هابیشتر پزشکان و متخصصان تغذیه معتقدند که خوردن ویتامین ها و املاح در زمان هایی می تواند جذب بیشتری داشته باشد یا برعکس همراه کردن آن ها با بعضی از خوراکی ها می تواند از اثربخشی آن ها بکاهد. در بین مکمل های خوراکی به زمان مناسب خوردن نمونه هایی از آن ها اشاره می کنیم، مثلا" بسیاری خوردن کلسیم را در شب پیشنهاد می کنند به این دلیل که مصرف کلسیم در بدن بیشتر در شب صورت می گیرد و همچنین به دلیل این که کلسیم می تواند به خوابیدن کمک کند.
اما چرا برخی مصرف مولتی ویتامین ها را همراه با غذا پیشنهاد می کنند؟ ویتامین های محلول در چربی برای جذب به چربی نیاز دارند بنابراین آن ها باید همیشه با غذاهایی که چربی دارند مصرف شود. این ویتامین ها شامل ویتامین A، ویتامین D، ویتامین E، و ویتامین K هستند. در مورد مجموعه ای از ویتامین های گروه B مثل B 1 تا B 12 گفته می شود چون ما در حالت عادی این ویتامین ها را که از جمله ویتامین های محلول در آب هستند با غذا دریافت می کنیم پس بهتر است این ویتامین ها هم همزمان با خوردن غذا به خصوص میوه ها و سبزی ها مصرف شوند.
دقت کنید در صورتی که قرص آهن برای شما تجویز شده است از نوشیدن شیر و لبنیات و همچنین قرص کلسیم با آن خودداری کنید چون جذب آهن را کاهش می دهد.
ویتامین C هم از ویتامین های محلول در آب است اما تفاوت آن با دیگر ویتامین ها این است که فقط چند ساعت در خون می ماند و به سرعت از راه کلیه ها دفع می شود به همین علت برای کسب نتیجه بهتر، ویتامین C بهتر است در هر سه وعده غذایی تقسیم و مصرف شود. خوشبختانه ویتامین C تنها ویتامینی است که خوردن میزان بیش از نیاز آن دفع می شود و عارضه ای ندارد. ویتامین های محرک مثل ویتامین C، نباید قبل از خواب مصرف شوند زیرا شخص را بیدار نگه می دارد. بعضی ها معتقدند که آب مرکبات و ویتامین C خواب را برهم می زند اما این مورد تأیید نشده است.
هنگام مصرف مولتی ویتامین به این نکته توجه کنید
فیبر(مانند پوست میوه و یا سبزیجات) در روده می تواند مانع جذب ویتامین ها شود، زیرا به عنوان یک پوشش برای روده عمل می کند، بنابراین بهتر است قبل از مصرف فیبر ویتامین استفاده نکنیم. اگر از فیبر خوراکی هم برای رفع یبوست یا کاهش وزن استفاده می کنید، بهترین زمان برای جذب آن صبح است و لازم است که قرص های مکمل ویتامینی و املاح همراه با آن میل نشوند چون فیبر مانع جذب ویتامین ها می شود. در واقع پودرهای حاوی فیبر به عنوان پوششی برای روده عمل می کنند، بنابراین بهتر است مصرف فیبر را به صبح ها موکول کنیم و ویتامین ها را با وعده دیگری از غذا میل کنیم. آهن نیز همراه با فیبر به خوبی جذب نمی شود.
قبل از خرید و مصرف مولتی ویتامین این موارد را به خاطر بسپارید
از ویتامین‌هایی استفاده کنید که برچسب شرکت‌های تولیدکننده مطمئن و معروف را دارند. به این ترتیب اطمینان خواهید داشت که محصول مربوطه، واقعا حاوی همان مواد و ترکیباتی است که روی برچسب آن چاپ شده است. سن، جنسیت و شرایط جسمی خود را همواره در نظر بگیرید و مولتی ویتامینی را انتخاب کنید که فرمول آن مخصوص شرایط شما باشد. از مکمل‌هایی استفاده کنید که فاقد هر نوع ماده مضر مثل قند، نشاسته، گلوتن یا رنگ‌ها و طعم دهنده‌های مصنوعی باشند.
Times of high stress can affect your health, your sleep, and your entire sense of well-being. While chronic long-term stress is a cry for a change of lifestyle and a more serious intervention, sometimes we go through stressful periods knowing there is an end in sight. If this is your situation, know that a good diet, 8 hours of sleep a night, exercise and the following supplements can help see you through.
The following supplements will help you feel more relaxed, help you avoid illness, and help you sleep:
Vitamin B complex
Tryptophan
Calcium Magnesium
Vitamin C
Vitamin D
Multi-vitamin or Total Nutrition Formula
Omega 3s
Melatonin (if insomnia is a problem)
Valerian Root (if insomnia is a problem)
Vitamin B complex
While a few of the B vitamins are regularly recommended for stress, it is always best to take B vitamins in a B complex form, as B vitamins work together. Research has also shown that taking one B vitamin alone over time can actually cause deficiencies in other B vitamins. B vitamins are nature's valium. They soothe the nervous system and aid in many functions in the body and brain. They may also help you sleep.
L-Tryptophan
L- tryptophan is an amino acid our body needs in order to make serotonin and melatonin. Serotonin is the basic "feel good" neurotransmitter, whereas melatonin is needed for sleep.
Calcium and magnesium
Calcium and magnesium work together. Magnesium is calming to the body. You can take it as a supplement, or soak for 40 minutes in epsom salts.
Vitamin C and vitamin D
In times of great stress, the immune system is often suppressed. An extra boost of vitamin C and vitamin D aid the immune system and may keep you from catching a virus or a bacterial infection at an already difficult time.
Multi-vitamin or Total Nutrition Formula
Times of high stress are a good time to ensure that all of your nutritional needs are met. A daily multi-vitamin and/or Total Nutrition Formula will aid you in getting all the nutrients your body requires.
Omega 3s
Krill oil, flax seed oil, fish oil, or a good oil blend will help with stress and aid in concentration and mood stabilization.
Melatonin and valerian root
If L-tryptophan and B vitamins have not reversed your insomnia, add melatonin and valerian root to your nightly routine. Also see Natural Insomnia Cures. (see link below)
Conclusion:
Coping with stress in a healthy way includes a healthy diet, adequate exercise, good sleep, and avoiding those shortcut stress reducers that do more harm than good. Don't rely on drugs, alcohol, nicotine, caffeine, or junk food to help you through stressful times. They don't help at all, even though it may seem like they do at the moment. This is a time to take excellent care of yourself to minimize the stress on your body even though there is more than enough stress in your life. An inability to handle stress is a sign of adrenal stress. Check out Natural Remedies for Adrenal Fatigue and see this Nerve Sedative Recipe for a tincture you can make yourself.
How to get perfect skin
We all suffer from bad skin days from time to time, but there are many tips and tricks you can use to get perfect skin naturally. To make spots and blemishes a thing of the past, check out these seven tips for clear skin.
Clear skin tip 1: Ditch the chemicals
It can be tempting to reach for chemical peels and ingredients such as salicylic acid to help clear up problem skin. However, many chemical-based skin products not only contain potentially harmful ingredients, they can also excessively dry out skin and exacerbate skin problems. For a gentler approach to fighting acne, opt for natural spot-fighting ingredients such as tea tree oil or manuka honey. Manuka honey not only has antimicrobial and antiseptic properties to fight spots, it also has the benefit of being able to reduce the scarring and marks left by spots.
Clear skin tip 2: Use spot-fighting makeup
We all know what it’s like to have a bad skin day when you just want to hide away under layers of makeup. However, while makeup can temporarily disguise the look of spots, it can also make the problem much worse. For confidence-boosting coverage that won’t cause flare-ups, make sure you opt for non-comedogenic makeup that won’t clog pores. To further increase the spot-fighting powers of your cosmetics, try using mineral makeup containing zinc oxide, which will fight against acne-causing bacteria.
Clear skin tip 3: Sip spearmint tea
Acne is generally caused by hormones called androgens, which can over-stimulate the sebaceous glands leading to oily skin, blocked pores and spots. To counteract these effects, oral contraceptives are often prescribed to women suffering from acne. However, while beneficial for clearing spots, these contraceptive pills can have inconvenient and even dangerous side effects. Luckily, research suggests that spearmint tea has similar anti-androgen properties, which could help reduce acne and hormone imbalances in women.
Clear skin tip 4: Reduce your skin’s contact to bacteria
You may be surprised at how often your skin comes into contact with dirt and germs that can lead to acne. During the time you are asleep, your pillow comes into contact with makeup, skin oils and saliva, making it a breeding ground for bacteria that can worsen acne. Likewise, unwashed makeup brushes can spread bacteria to your skin. To minimise your skin’s contact to bacteria, make sure you wash makeup brushes every two weeks and change your pillowcase regularly. Also, avoid touching your face as much as possible and clean your phone with antibacterial wipes before making calls.
Clear skin tip 5: Cleanse your skin properly
If you suffer from oily or acne-prone skin it can be tempting to over-cleanse your skin to dry out oils and kill bacteria. However, cleansing your skin too frequently or using harsh cleansers can dry out your skin, causing flakiness which can clog pores. It can also cause your skin to produce more oils to compensate. Instead, wash your skin twice a day with a gentle, PH-neutral cleanser so as not to destroy the acid mantle of the skin, which protects against moisture loss and bacteria. Remove the cleanser with a muslin cloth to lightly exfoliate the skin.
Clear skin tip 6: Change your diet
Eating a balanced diet with plenty of nutrients and antioxidants is one of the key factors behind beautiful looking skin. However, there are also certain foods you can cut back on or eat more of in order to help get rid of spots. Research suggests that dairy is a major precursor of acne for many people due to the hormones it contains. Plastic water bottles and food packaging can also leach out chemicals which can lead to hormone imbalance. Swap packaged foods for fresh, skin-friendly produce including lots of fruit and vegetables and foods rich in omega-3 fatty acids.
Clear skin tip 7: Find ways to deal with stress
Research findings published in the journal Archives of Dermatology suggest that high stress levels can significantly worsen acne. It is thought that this may be due to the fact that stress stimulates the production of hormones which stimulate oil production in the skin’s sebaceous glands. Stress is also thought to instigate the release of chemicals which can lead to inflammation. To help keep your skin clear and spot-free, try to find healthy ways to deal with stress such as exercise, meditation or pampering. Try to talk through problems with someone else as well to help relieve any worries.
Estafiate is common throughout the continental United States and Canada and is a member of the same plant family as sunflowers and dandelions (Asteraceae) although it has very small inconspicuous flowers and somewhat fuzzy gray-white leaves and stems. It is also known as sacred sage, South Dakota sage, man sage, silver wormwood and prairie sage (English).
Plants of this genus (Artemisia) are often mistakenly referred to as “sages,” but members of the genus are not actually sage; they just look gray and fuzzy like true sage, which is in the family of Laminaceae and the genus of Salvia. At this point, the name “sage” is so commonly given to many plants in this genus that almost everyone uses it to describe this plant. Native people of the American plains know it as sacred sage, and it is a very important plant used in many ceremonies.
Like most of the Artemisia genus, estafiate is intensely bitter, which makes it an excellent bitter tonic. Bitter herbs stimulate the digestive system by improving appetite, increasing the production of digestive enzymes and bile, and strengthening the muscular response of the intestine called peristalsis. Bitters are used around the world for tummy aches and indigestion; in fact, you will find a bottle of herbal bitters on the tables of many European restaurants.
Like its cousin chamiso (Artemisia tridentata), estafiate is rich in aromatic volatile compounds that increase the secretion of moisture in the lungs to effectively address thick mucus in lung infections. Thick mucus makes coughing difficult and increases the risk of bacterial infections. The volatile oils in estafiate also alleviate menstrual cramping and stimulate a tardy menstrual period. Estafiate contains artemisin and santonin, which irritate and cause small intestinal parasitic worms such as pinworms and other roundworms to be expelled.
Collect estafiate by cutting with a scissors or pinching the plant near the base and leaving a pair of healthy leaves so the plant can continue to support the root system. Bundle them with a rubber band. Allow them to hang and dry in a cool shady place with good airflow. When dry, use 1 teaspoon of the leaves per cup of water and steep for 15 minutes.
For digestion, slowly sip ¼ cup 15 minutes before meals. For a cough, drink three to five cups a day. For menstrual cramps or a tardy period, drink two cups a day.
Consult your health care practitioner about the use of herbs or supplements, especially if you are pregnant, taking prescription medication or administering herbs to children.