Sleep doesn't need to be complicated. For some of us, though, it really is! What helps you sleep?
There are many facets of a great slumber, but here are the top 7 tips you absolutely need.
Sleep is the cornerstone of good health. Fatigue causes disruption to hormones, irritability, lack of physical energy, weaker motor skills and an inability to focus.
If we're well-rested, a lot of the other aspects of what makes us healthy fall into place including a moderate, healthy diet and exercise.
Where do we begin to troubleshoot?
Consider this your basic guide to taking your sleep from good or bad to great. Here, we can address what causes insomnia, how to get to sleep fast, and ideas for holistic sleep aids.
1. Keep a consistent bedtime and wakeup time
Keeping a consistent bedtime and wakeup time is very important.
Just like with diet and exercise, the weekend often puts us in a vulnerable spot! While you may have time to sleep in if you don't have to work on the weekends, we're here to remind you that good sleep relies a ton on consistency.
This means keeping your schedule pretty firm throughout the week and weekends.
Why? In short, circadian rhythm. This is a natural, biological function that runs on a 24-hour cycle. Without going into detail, the word 'rhythm' implies keeping with the beat. Your body wants this.
Ideally, that means we begin to tire when the sun falls, and we begin to feel energized when the sun rises.
Keeping a regular sleep schedule helps to reinforce a regular rhythm.
2. Practice a bedtime ritual
Rituals play into our habits, and vice versa. Our pre-existing habits often determine new habits or our ability to build upon them.
The idea of a ritual is that it sets us up for what comes next, or what we're focusing on right now. It's something that gives us consistency and also creates a positive mindset.
The pre-bedtime ritual is important because if we don't have that, our body has no cue besides actual, physical/mental fatigue to tell us to go to bed!
The lead-up to bedtime should be relaxing and help to put us in a good space to hit the sack and get good rest.
Your bedtime ritual should leave out the television, computer, and phone in favor of relaxing essential oils, a bath, foam rolling, gentle yoga or a book.
Your bedtime ritual should incorporate basic hygiene (i.e. washing your face and brushing your teeth), organization, and preparing your room for a good night's rest by making sure the light and sound stay out!
Sometimes, it's all too tempting. Perhaps, you doze off without even meaning to.
Even worse?
Maybe you're one of those people whose innocent, 15-minute catnap turns into a 3-hour afternoon snooze sesh.
Speaking of timing, you should avoid napping in the afternoon, in particular.
You've likely pushed it a little far in the past and found yourself tossing and turning later at night.
Naturally, this interrupts our circadian rhythm and gives us a bit too much energy to get to bed at our scheduled time later.
If you're going to nap, set some strict limits - sometimes, ten or fifteen minutes is enough to keep you "fueled."
The earlier you nap, the better.
4. Exercise daily
Here's a theory: if you've done nothing but stay at rest all day, your body isn't going to want to rest when it's finally time for bed. It's going to feel cooped up!
Our bodies need movement, and our sleep is indicative of this. First, exercise can help solidify your circadian rhythm; doubling up on exercise and sunshine is even better if you opt to get moving outside.
Exercise early in the morning or afternoon reinforces the sleep/wake cycle which has a lot to do with body temperature - you want it to rise as you wake and fall as you get ready for bed.
Contrary to popular belief, nighttime exercise isn't always detrimental to sleep. Still, it pays to be mindful in case working out at night energizes you too much to fall asleep easily.
5. Get at least 20 minutes of sunshine
Like exercise, sunshine and the subsequent absorption of vitamin D both help normalize the circadian rhythm.
This is especially important if, for example, you work in an environment without windows and spend most of the day entirely shut out from natural light.
People who get natural sunlight each day don't just sleep longer hours; they are also happier and more physically active which can increase sleep quality further.
To optimize the sleep benefits of sunshine, try to get your dose in the early morning. If you can swing it, sunshine should be a priority out of bed.
An alternative to those with few options to get natural light during the day is a good light box that can mimic the impact of UV rays.
Alex's recommendation: I personally use a small 10,000 LUX full spectrum lightbox, which is portable for travel and easily charged. It makes a huge difference during the day.
I tend to use it as soon as I wake up in the morning which is especially a priority when winter sets in, and I'm up before the sun is. Learn more about bedtime products the HBF team loves.
6. Avoid bright screens 1-2 hours before bed
Bright screens are sending signals to the brain to stay awake.
Accompany that with notification noises, vibrations and a steady stream of everything from baby photos to politics, you've got no time to really wind down.
If this is a part of your bedtime ritual, it's time to make some changes. Not only does it keep us tapped in; bright screens actually prevent the production of melatonin!
Melatonin is what signals to your body that it's tired, so if we don't get it, we become restless. Production of melatonin is influenced by the duration of exposure and brightness of light.
Try to cut out all bright screens 1-2 hours before bed. Otherwise, dim down the brightness of the screen, or switch over to night browser (black screen with white text).
Check out our tips on going tech-light which can help more than sleep.
Alex's recommendation: Try amber-colored goggles which will block out some of the "blue" light. Pretty stylish, right?
7. Write it out
It seems as though right before we're ready to doze off, our brains are saying, "NOPE!"
Okay, brain! All of a sudden, everything you forgot to do today and everything you have to do tomorrow need to be done right now.
It's very common to become overwhelmed with worries and anxiety before bed as we try to collect our thoughts and get organized for the day ahead.
Instead of letting it get the best of you, journal it out!
Write down what you're worried about. Visualize what you need to do.
Focus on the positive aspects of the day, and take a moment to jot down a few things you're feeling extra thankful for to put your mind at ease - where it should be before your nightly slumber.
Alex's recommendation: Check out our feature on bullet journaling. This new trend is something worth getting on the bandwagon with if you've got a little too much flying around in your brain!
I use mine throughout the day to cross things off my to-do list, take notes, and keep organized.
It's especially helpful at night for me to reflect on gratitude, planning for the next day and focusing on the positive.
Interested in making all these recommendations reality and discover the Magic of Sleep?
Our free 7-Day Sleep Better Challenge is designed to help you make healthy sleep habits strong. It could change your life!
Are you ready to wake up feeling good? Join the free challenge and get the best sleep of your life.
This article was fact checked for accuracy by Dr. Kim Langdon, MD. As always, this is not personal medical advice and we recommend that you talk with your doctor.
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References
Choi JJ, Oh E-H, Lee MK, Chung YB, Hong JT, Oh K-W. Gastrodiae Rhizoma ethanol extract enhances pentobarbital-induced sleeping behaviors and rapid eye movement sleep via the activation of GABAA-ergic transmission in rodents. Evid Based Complement Alternat Med. 2014;2014:426843.
Di Bella G, Gualano L, Di Bella L. Melatonin with adenosine solubilized in water and stabilized with glycine for oncological treatment–technical preparation, effectivity and clinical findings. Neuro Endocrinol Lett. 2017;38:465–474.
Kimberly Langdon M.D. is a retired University-trained obstetrician/gynecologist with 19-years of clinical experience. She delivered over 2000 babies to mothers in a suburban Midwestern community.
Whether or not you are new or old to the autoimmune protocol, you probably know one thing: there is always more to learn.
Fortunately, there are some incredible resources out there including The Paleo Approach by Sarah Ballantyne or The Autoimmune Wellness Handbook from Mickey Trescott.
Still, putting all of that into practice can be an overwhelming experience.
How exactly do we set ourselves up for success when our health and quality of life depend on it?
We asked folks from our Happy Body community about the problems they’ve encountered, the obstacles they’ve overcome, and their best insights on adapting to the autoimmune protocol.
Here are 12 commonly made mistakes to avoid for the best results and most effective healing.
1. Not going cold turkey
We all know how difficult transitioning to a restrictive diet can be.
Even if you’ve been following a standard paleo diet for years, switching over into AIP territory can be scary.
The intimidation factor alone can derail your success before you even dip your feet in the water!
The autoimmune protocol has a few goals in mind; namely, to heal autoimmune disease and put symptoms into remission, or at the very least, make life manageable again.
If you want to get the best results, a slow transition is probably not in your favor. Choose a day to begin and stick to it.
Happy Body community member Lia comments, “With paleo, it’s sometimes recommended to start gradually. This won’t work with AIP. The one thing you’re keeping in your diet can be the culprit to your remission.”
While going cold turkey in regards to your diet is best, do not take the same bold approach with medication.
Another community member reports, “I thought that I could do this without medication. I thought it would fix everything. Finally, I had to give in and go on some meds. It was hard, but it was the right choice. I am confident there will be a time when I go off, but for now, I need it to control my RA.”
Trust in the process and always discuss medication changes with a doctor first.
2. Focusing on subtraction rather than addition
This is a general rule of thumb for all elimination diets.
When you abstain from eating certain foods or food groups, it’s good to consider what you could potentially replace them with.
This is especially true if your goals include relief or remission from a serious illness.
Out with the bad and in with the good! The good foods are what will serve you just as much as taking out potential stressors on the body.
During this change, place an emphasis on foods like offal, fish, quality meats, and vegetables.
While those facets of your diet may already be a priority, make sure you’re getting enough of those things.
Offal can be eaten daily with optimal health results, and most people could afford to add in a few extra cups of non-starchy vegetables daily.
Think of it this way: if you're taking out the inflammatory foods, you need to add inflammatory foods.
Our community members agree that the one thing they are eating significantly more of is vegetables of all kinds – dark, leafy greens, sweet potatoes, and cruciferous ones especially.
One AIP follower points out, “Within food choices, it is as important as what not to eat as what one SHOULD eat.
Healing will not happen as long as the body is missing nutrients - which is one of the largest causes of autoimmunity - and only avoiding inflammatory foods is not giving the body any more nutrients.
AIP is really about focusing on eating lots of nutrient-rich and diverse foods.”
3. Maintaining a significant calorie deficit
While many people take on the paleo lifestyle as a way to shed pounds, it’s best to reserve that goal for a separate time.
During your healing process, your body will not be as efficient as it could be if you’re not taking in adequate energy because it has new problems now.
Pay closer attention to macronutrients - protein, fat, and carbs - and make sure you're not selling yourself too short.
Happy Body community member Lia outlines a few mistakes to watch out for: “Skipping meals, not eating enough protein, and overtraining.” All three of those offenders can result in a significant calorie deficit.
It’s common to lose weight unintentionally when transitioning to AIP. Many respondents report unexpected and unintentional weight loss, or struggle to put weight back on after losing too much.
It’s easy to get in over your head in the beginning. Another member adds, “I was too zealous at the beginning and didn’t eat enough carbs, salt, and sugars, which led to dizziness and lightheadedness.”
These are two common signals that you may be eating too little, specifically carbohydrates and salt.
4. Ignoring the gut
Surely you’ve heard that “all disease begins in the gut.” When following the autoimmune protocol, this little tidbit is not to be taken lightly.
A paleo diet is generally a good place to start, but your AIP diet should include plenty of gut-healing foods.
Probiotic foods such as kefir, sauerkraut, coconut milk yogurt, and probiotic supplements should grace your plates daily.
A primed AIP follower also suggests “grass-fed ghee, collagen, L-glutamine, vitamin C, FCLO (fermented cod liver oil), digestive enzymes, HCI, [and] ox bile” for the happiest gut around!
Removing foods that contribute to gut problems and adding in ones that improve the conditions will ultimately lead to a regulatedimmune system.
One member also mentions the overlooked concept of “meal hygiene” and advises to “eat organic produce without washing, play in dirt, and [try] other ways of trying to inculcate more diverse bacteria in [the] gut.”
This advice is valuable to anyone, regardless whether or not you’re addressing a specific problem with AIP. Everyone can afford to improve their flora using sources of real food.
Make sure you're getting enough prebiotic foods with your probiotics to fuel your good bacteria and keep a good balance of the stuff, and don't neglect key components of digestion like stomach acid production!
5. Not getting enough sleep
8-10 hours is ideal. Aim for it on a nightly basis, and watch the rest slowly fall into place. Sleep plays a role in both stress levels and hormones.
As you might imagine, your healing process depends on a TON of factors not limited to what’s on your plate.
While your diet may be perfect, the little things in day-to-day life can truly undermine your efforts.
Another member emphasizes, “For me, it was focusing mainly on clean, healthy food and neglecting sleep and stress management. Lifestyle is equally as important as diet.”
Another Happy Body member who has been following AIP for a year mentions one of her shortcomings as “not realizing the importance of lifestyle recommendations; not getting healing sleep; not eating a wide variety of vegetables; eating too much protein in proportion to vegetables; eating too much fruit.”
Sleep is one vital piece of the puzzle that makes up your entire lifestyle. Treat it with significance - join our 7-Day Sleep Better Challenge.
6. Not batch-cooking
Preparation is the key to success while following ANY diet, but it’s especially important when you have new limitations.
Happy Body app user Alison explains, “Think ahead of time about particular comfort food replacements.
I knew I wouldn’t be able to have coffee, so I found a yummy tea I could have instead during the times in my routine.”
You don’t want to be caught in a tight spot without a way out. If you have a routine in order, it will be quick to replace your old one.
There is no denying the fact that being diligent and prepared at all times can be taxing, but it pays off in the end when you’re able to effortlessly stay on track even during the times when you face the unexpected.
Here is the best piece of advice from the Happy Body community: “Plan plan plan!
Have a meal plan for the week and a thoroughly prepared grocery list. Batch cook when you can so you have easy things to grab for busy times – soups, sauces, and sausage patties have been life savers.
Don’t cook entirely separate meals for your family or you will always be in the kitchen. They can have mostly the same dinner with some additions. Bento-style lunches for kids are quick and easy with minimal cooking.”
Check out our favorite meal prep recipes, healthy office lunches if you're trying to pack interesting meals and our 30-day meal plan which offers many AIP substitutions plus access to coaching with someone who can help you make the rest of the substitutions easy.
7. Reintroducing foods too quickly
The most important thing to remember is to be patient during the healing process.
The autoimmune protocol cannot be rushed.
One of the easiest mistakes that people make is the reintroduction of foods too early, simply because they are feeling better.
A Happy Body community member notes, “I probably should have waited even longer before starting re-intros, but I really wanted to add more foods back in.
I waited until I felt a lot better but I am still having flares so it’s hard to tell if I have a good reaction.”
Alison explains the logic: “Test it out a little at a time to see if you have an immediate reaction, then still test it for a week to see if you have a reaction after multiple consumption times.
Some people think that if it doesn’t cause your main AI to flare the first day, you aren’t reacting. But it can take awhile, and you have to pay attention to … fatigue, not sleeping as well, itchy skin, anything that really changes for the worse.”
8. Taking a too relaxed approach
With paleo, it’s often acceptable to approach the diet with an 80/20 rule. Nobody is asking for perfection.
AIP is a bit more complicated, and you should take it seriously. While you may accidentally slip up, take the right steps to prevent those mistakes at all costs.
Happy Body member Curt points out, “When you start AIP, there is a lot to remember … I put a note up in our spice cabinet telling me what I could and couldn’t use.
I had Sarah’s Book (The Paleo Approach), on the kitchen counter, opened for a good 8-10 days.” Don’t go into this without caution and the appropriate resources if you want the smoothest transition possible.
Unfortunately, this also means making other sacrifices. When we surveyed people who adhere to AIP, the most common difficulty amongst them has been the inability to eat out at all.
This not only means giving up convenience, but it can mean skipping out on social events as well.
One member shares that her greatest struggle is “not going to restaurants or getting takeout. As a busy mom with health issues, sometimes I just want something easy to grab for dinner without planning ahead.”
?It can be a difficult adjustment to no longer having “easy” options at your fingertips, but this dilemma can be avoided by taking initiative.
9. Sacrificing flavor
One of the most restrictive aspects of the autoimmune protocol is the spices that you have to give up.
Lia encourages creativity: “I use ginger a lot, horseradish, turmeric, mace, cinnamon, and all the herbs I can find. I use different kinds of olive oil, lamb and beef tallow, coconut oil, coconut butter, and cultured ghee for flavor and texture diversity.”
Getting bored with the taste of your food is an easily avoided misstep in making you tempted to stray.
Step outside of the box with this one!
One member simply suggests keeping an archive of recipes and offers some suggestions: “Try new recipes.
I have picked up new recipes that I love, that even if I wasn’t AIP, I’d use. Plantains are an amazing substitute for grains. You can make anything with them.
Invest in a good blender like a Vitamix. You will use it more than you can ever imagine.”
Bottom line: if you invest in the right tools and utilize the resources at your fingertips, you can maximize flavor while simplifying your life overall.
Don't set yourself up for kitchen burnout and boredom.
10. Calling it a diet
As we like to reiterate over and over, this is not a diet – it’s a lifestyle. A lot of people consider treating the transition as a diet instead of an obstacle to overcome.
When we make a shift in mindset, it can be a lot easier to make a shift in our real world.
When asked, “What do you wish you had known before?” one Happy Body community member responded, “AIP isn’t a diet but a lifestyle. Of course, I knew - and so does everyone who does a little research - that there was more to just food, but I assumed it was just ‘extras’.
Because “lifestyle is equally as important as diet” today is a cliche, and because in AIP, the food guidelines are vastly more complex than the lifestyle guidelines, it’s so easy to ignore that lifestyle aspect and put more focus on food.
The reality is that food alone cannot heal a body. No one thing alone can. Only by doing the full AIP, with both the diet and lifestyle recommendations, can one find the exact puzzle pieces to their body’s AI condition.”
It may feel like a cliche, but it’s 100% true, so yes - it’s worth repeating over and over. The big picture is BIG for someone following AIP, and this means paying attention to the little things.
Just know that being in it for the long run - even if that is a lifetime - is going to benefit you.
One member points out that you have to “count the cost: emotionally, physically, for your schedule, to your family and social circle. Be ready to put your health above the feelings of well-meaning food pushers.”
11. Not managing stress
In the way of a serious and permanent lifestyle change, stress is another factor that simply cannot be put on the back burner.
Think of your worst stressors and the way that they make you feel; the negativity can cultivate in both emotional and physical reactions which can potentially lead to steps backward in your healing process.
Think about your work: a Happy Body member did some serious damage control in her professional life in order to manage stress: “I changed my work/lifestyle to reduce stress as much as possible. [I] dropped particularly annoying clients, set limits on times I can be reached and increased use of checklists rather than keeping a running mental panic list.”
Many of us don’t have a choice but to work under stress sometimes, but we can take initiative to have better control of the environment.
When asked what changes were made outside of diet while following AIP, most respondents summarized with better self-care techniques.
Yoga, light, low-impact exercise like walking, epsom salt baths, and meditation are easy ways to incorporate more relaxation into your day for the most effective healing.
12. Don't treat it like a reset
A reset implies a very strict end date. This just isn't the way things are going to go with AIP.
Healing is something we can't put on a linear timeline that we create ourselves.
As much as you or I would like the promise of a certain end result, or as much as having a very clear deadline in which we can begin reintroduction or simply toss AIP altogether, treating it like an average three or four-week "challenge" or reset is a bad idea!
Reintroduction can happen after 30 days! That's what elimination diets are all about. Still, just because it works for someone else doesn't mean it's going to work for you.
The thing is, the internet is going to be marketing AIP in these very timely and nicely packaged resets sometimes.
It's tempting, and some of these programs probably have merit but this is a lifestyle change - not a 30-day sprint to the finish line.
Okay, I know we said 13 but there is actually a very important number 13.
13. Not having a support system
Maybe you haven’t convinced the whole family to take this journey with you, but that’s where a community like the one we've built at Happy Body Formula comes in.
A significant percentage of Happy Body members follow AIP.
From tips and advice to recipe ideas, they are the pros.
You’re sure to find the inspiration you need daily, and the more experienced of the bunch will be happy to answer even your toughest questions.
The Happy Body Formula community includes interaction with our entire team and a like-minded community who are also making lifestyle changes, plus access to the Happy Body coach who can help answer questions and do research for you.
Happy Body community member Curt mentions, “It was very helpful to me to see what others were making for AIP on the app and even more importantly to make friends and converse with people on Happy Body. Such an important, knowledgeable, friendly, willing source of support.”
Don’t do this alone. Another member also offers some wisdom: “Join the Happy Body community. It’s awesome.
Seek out and foster relationships with people who support your new lifestyle. Transition at a comfortable pace. AIP is more than a diet. It’s a wonderful and enriching lifestyle. Embrace all it offers.”
If you've ever followed the autoimmune protocol, we would love to hear your tips. What made the switch click for you? What sort of progress have you seen? How can you help someone who is brand new to this journey? Share your thoughts with us.
This article was fact checked for accuracy by Dr. Kim Langdon, MD. As always, this is not personal medical advice and we recommend that you talk with your doctor.
2. Obert J, Pearlman M, Obert L, Chapin S. Popular weight loss strategies: a review of four weight loss techniques. Current gastroenterology reports. 2017 Dec 1;19(12):61.
3. Österdahl M, Kocturk T, Koochek A, Wändell PE. Effects of a short-term intervention with a paleolithic diet in healthy volunteers. European journal of clinical nutrition. 2008 May;62(5):682.
4. Daley CA, Abbott A, Doyle PS, Nader GA, Larson S. A review of fatty acid profiles and antioxidant content in grass-fed and grain-fed beef. Nutrition journal. 2010 Dec;9(1):10.
Kimberly Langdon M.D. is a retired University-trained obstetrician/gynecologist with 19-years of clinical experience. She delivered over 2000 babies to mothers in a suburban Midwestern community.
I think we can all agree that getting sick is majorly inconvenient. Most of the time, it's no big deal, but the sooner it's gone, the better.
Colds and cases of flu seem inevitable, but there's actually a lot we can do to keep the immune system super strong and stop viruses and infections dead in their tracks.
Even if we can't manage to avoid getting sick forever, we can reduce the amount of time we get sick for and how often.
These natural immune boosters have antiviral and antimicrobial properties.
They'll help you ward off colds and flu by strengthening your body's resilience to illness, and can even help with recovering after a dose of antibiotics to help balance out the good bacteria in the gut.
Here is our list of top 10 natural immune boosters.
Oregano oil
Oregano is known for its antimicrobial properties which means it's great for fighting off things like skin or nail fungus, killing infections and easing respiratory symptoms.
If you're feeling congested, you can diffuse some oregano oil or steam a few drops in a pot of water and breathe it in for instant relief from sinus infections and colds.
It's antiseptic properties - from antioxidant thymol - boosts the immune system and strengthens the body's defense against toxins.
The other main antioxidant found in this powerful herb - carvacrol - fights against bacterial infections.
These also make it a great low-tox house cleaner.
Echinacea
Echinacea is known to prevent colds, and it lives up to the hype. It's a simple enough supplement to take, and it tastes wonderful as a tea, so brew a little when there's a bug going around.
It's actually proven to cut chances by nearly 60% - that's huge! Treating a cold with echinacea can also reduce sick time by approximately 1.5 days.
Speaking of, did you know the average adult spends around two whole years experiencing cold symptoms throughout a lifetime?
Imagine scaling that back big time.
Shiitake mushrooms
Many mushrooms have incredible health benefits including reishi mushrooms and shiitake mushrooms, which are especially powerful for the immune system.
Shiitake are especially powerful in gut immunity which is where all disease begins in the first place.
Shiitake can easily be found dried or fresh, and it can be used in everything from stir-fry to homemade dried mushroom seasoning, so make sure to pack in plenty of mushroom magic over the flu season.
Eleuthero
Eleuthero - or Siberian ginseng - is an adaptogenic supplement that has some proven positive effects on fighting illness.
Its effects are powerful, and it's used to treat everything from the common cold to herpes in the reduction of symptoms.
Eleuthero helps the body defend against both bacteria and harmful toxins and keeps protective cells strong, so it's both preventative and therapeutic.
It's good to use adaptogens for an extended period - around a month - followed by 3-4 weeks off for them to remain effective.
Sage
Sage has both antibacterial and anti-inflammatory compounds which make it useful for treating a sore throat and swollen glands.
This versatile herb is also a good source of vitamin C which we all know is the key to curing the common cold - oranges, anyone?
Making a salve or a tincture is a great way to get sage into your daily routine.
Our skin is very susceptible to the same illnesses our mouths and noses are vulnerable to, so it's important to protect our body's largest cell if we want to protect our immune system.
Calendula
Here's another antiviral and anti-inflammatory herb that's lesser-known than some of our contenders today. Ear infections and sore throats?
This stuff has got you covered.
It can help to reduce inflammatory pain. Even more convincing is that calendula can actually fight bacteria that are resistant to antibiotics - pretty effective, right?
Finally, it activates the lymphocytes which aid the body in warding off foreign 'invaders,' keeping it well and safe from infection.
Licorice root
The ancient Greeks (who happen to live rather long lives) know all about licorice root; they've been using it to treat mild coughing, bronchitis and even asthma for many years.
This is because it is an expectorant, so it can actually break up all that congestion in the throat and chest. Lastly, one of it's greatest benefits is that it intensifies the effects of other herbs.
It could increase the immune-boosting potency if you're using any of the remedies mentioned on our list today.
Cat's claw
This traditional folk medicine is used for both wound healing and boosting the immune system.
The high antioxidant content helps the body become more resilient to pathogens found in our environment.
It has also been shown to increase white blood cell count, which helps the body to stay in good shape to ward off infection.
Finally, this study shows that it's promising that cat's claw has the potential to protect against pneumonia, using a water-soluble extract.
Elderberry
All berries are high in antioxidants which are a good indicator of a natural immune booster, but elderberry might be the holy grail - not even beloved goji berries can touch this.
It's been being used for centuries.
Hippocrates - the father of medicine - was quite fond of the stuff, actually. According to this study, elderberry can reduce the duration of a cold, so even if you can't fight it, you can beat it.
This also holds true for treating the flu.
Moreover, the antioxidants (flavanoids) found in these berries reduce oxidative stress on the body which contributes to improved immune function.
Miso
Miso is a fantastic source of nutrients from soy since it's fermented. If you've had it, you also know it adds huge flavor to any savory dish with a salty kick.
There are many different types of miso which makes it easy to use and incorporate into your diet regularly for immune-boosting benefits.
Soy protein is easier on the body when it comes from a fermented food, and it can provide the immune system with peptides.
Miso includes probiotics that help keep the immune system strong. The good bacteria also makes them a great food to use after a dose of antibiotics after an illness.
Do you have any fail-proof cold remedies, cures for the flu, or supplements you swear by? Share your immune-boosting ideas with us below.
This article was fact checked for accuracy by Dr. Kim Langdon, MD. As always, this is not personal medical advice and we recommend that you talk with your doctor.
Kimberly Langdon M.D. is a retired University-trained obstetrician/gynecologist with 19-years of clinical experience. She delivered over 2000 babies to mothers in a suburban Midwestern community.
It's not just about what we're eating and what we're not eating; we focus a lot on changing the language we use to reflect our ever-growing healthy bodies and minds.
Thus, there are a few terms we like to avoid entirely including 'failure' and 'falling off the wagon.'
We call these the 'F-words,' and they're out of the picture. Instead, we like to use the term 'speed bump.'
In the instance of deviating from the meal plan, stress or emotional eating, a sugar binge, or less-than-stellar food choices in general, a speed bump encompasses exactly what it is - something we get over!
Sometimes, it can be a little rough and even catch us by surprise, but we don't have to stay slowed down. We can pick up and keep moving forward.
While we can change the words we use, how do we change our actions?
Moving past a speed bump is easier said than done, and there's a lot that goes into why we ended up facing that hurdle in the first place, let alone how we keep pushing and prevent it from happening in the future.
Fortunately, we have some great tips on how to deal with the inevitable setback, and how to use those moments when you feel defeated to grow and continue reaching your goals.
Remove guilt from the equation
You know what guilt makes better? Nothing at all.
It adds a whole lot of perpetual emotion to an already uncomfortable situation, and it tends to push us into a place where we're using terms like 'failure' to describe what happened.
Guilt takes a blow at our self-esteem and influences the choices we make following a speed bump.
We want to ensure that we're in a positive place after a setback so that we can keep moving forward.
Accept the situation and move on. It's not as easy to do as it is to conceptualize, but it IS possible with practice.
Start over at the next meal
Sometimes, our speed bumps extend themselves graciously from one meal to one week.
You know how it goes. It's that, "I'll start over on Monday" mentality, which closely ties into diet mentality.
That's a big no-no! Feeling restricted or feeling like you're under a time limit to squeeze in all that unhealthy eating gives us an excuse to continue with our indulgence.
It's okay to hit a speed bump that lasts a little longer than we intend it to, but keep in mind the best time to "start over" is at the next meal.
If you're feeling uninspired to do so, head to the store and pick up some of the most colorful produce you can find.
Get excited to get in the kitchen by looking up a new recipe.
Load up on green veggies to help replenish and feel nourished. You don't have to wait until tomorrow or next week.
Write about what happened
Why did you hit that speed bump?
Many of us could afford to improve our relationship with food.
Often, we associate it with comfort, whether that's childhood memories of cozy batches of chocolate chip cookies or a glass (or bottle) of wine at the end of a long day or week.
In essence, it's habit that forces us into a place where we don't necessarily grant ourselves the opportunity to even make a decision.
Before we know it, we're staring down at an empty plate without remembering how we got there. Write it down.
If you're prone to stress eating or emotional eating, processing those emotions before the binge (preventative) or after the binge (to help identify your trigger) can be incredibly helpful.
Perhaps, you'll uncover motivators you'd never thought to question before. That way, you have an idea of what your patterns are in the future.
Action versus reaction
Think about it: we are prone to a reaction - because we are only human, after all - which tends to diminish our ability to actually take action.
This is especially true if you find that your speed bumps are caused by emotional triggers or stress.
Naturally, our response is based on emotion, which elicits a reaction.
Whether that is sadness, fear, guilt, anxiety or anger, it tends to cloud our judgment, and we're prone to take less action than we should.
Instead, make a plan! You can take our tip and journal about it or cook a healthy meal.
Alternatively, you could take a walk or talk to a friend about it just to vent. When we're struggling to make healthier choices, it's very important to be proactive.
When we take action, that becomes a habit, which makes it easier to bounce back in the future.
Be gentle
In the same vein as removing the guilt, it's important to be gentle with yourself. Often, we think that "tough love" is the way to go.
Especially in food and fitness, this approach is regarded as a highly motivating one.
While that works for some people, it tends to add fuel to the fire after a setback. Why kick yourself when you're down?
If you're feeling a bit low, you might get sucked into a pattern of negative self-talk. Instead, resolve to be gentle.
Practice daily affirmations, write down positive aspects of yourself that you appreciate, take a moment to journal about what you're grateful for and avoid beating yourself up over it.
That way, you can move forward with a clear head and an optimistic outlook that accommodates you reaching your goals.
Practice mindfulness
Mindfulness is a skill above all. It's hard to get into the habit of doing, but once you do, it's worth it. This is especially true when you apply mindfulness to eating.
Association and habit have a lot to do with poor eating habits, and they're pretty sneaky when we're putting in a valiant effort to improve those habits and eat better.
Mindful eating can help you recognize natural hunger cues, savor the healthy meals you are eating and make better decisions when you're overcome with the compulsive decision to pick up something sweet on the way home from work.
Moreover, mindfulness can reduce stress which is a great way to prevent speed bumps in the first place.
What is your top tip to move past a nutritional speed bump and keep on track with your goals? Share with us below!
This article was fact checked for accuracy by Dr. Kim Langdon, MD. As always, this is not personal medical advice and we recommend that you talk with your doctor.
Kimberly Langdon M.D. is a retired University-trained obstetrician/gynecologist with 19-years of clinical experience. She delivered over 2000 babies to mothers in a suburban Midwestern community.
Depending on where you live, you might be seeing CBD oil pop up in shops lately.
Despite being closely associated with marijuana - considering they're derived from the same plant - it's more widely, legally available.
In fact, you could probably order some to your door right about now if you're convinced you'd like to try it after reading this article.
As the industry grows and it's more closely studied, we've seen some clear benefits of using CBD oil as a supplement for stress, sleep and even epilepsy treatment without many of the negative side effects experienced when smoking or ingesting marijuana.
It's actually been used for more than 6,000 years in Oriental Medicine. Let's get into it.
CBD is short for cannabidiol which is a compound found in the Cannabis plant known for making marijuana and hemp.
The other compound that most people are more familiar with is THC, which is what classifies marijuana as a psychoactive drug.
CBD doesn't contain the same side effects as THC, so it's gaining traction as a useful, medicinal supplement without the stigma that surrounds weed.
THC vs. CBD
In essence, the major difference is that CBD doesn't intoxicate you. This makes it a more suitable option to use as medicine because ideally, medicine has little to no side effects.
Additionally, this means that people could potentially reap the benefits of medicinal marijuana without having their daily lives impacted much.
This study shows that CBD does not decrease psychomotor skills or psychological functioning, which are obvious drawbacks of medicinal marijuana for some patients.
See, THC acts on CB1 receptors - pathways that are responsible for the psychoactive effects of marijuana - whereas CBD does not.
These receptors determine whether you feel a little more relaxed after a long day, or you're sitting on your couch munching on crisps for a few hours.
The way CBD interacts with receptors also makes it a non-addictive substance.
So, how do we separate the two?
Simple enough: unpollinated female hemp plants hardly contain any THC.
Hemp plants - and the oil extracted from it - can legally be sold if their THC content is less than 0.3%, and this is where CBD fits in (and why it's okay to use).
Finally, it's worth noting that exploring the benefits of both CBD oil and THC is valuable because they are non-lethal drugs.
On the contrary, even Ibuprofen can kill you if you take enough.
Moreover, over-the-counter NSAIDs like Advil can compromise gut integrity and do some serious damage to the liver and the kidney.
We'll talk more about why this comparison is important in the benefits section.
8 benefits of using cBD oil
It helps smokers quit
Naturally, one of the best ways you can ensure a healthy, long life is to abstain from smoking cigarettes.
Unfortunately, it's one of the nastiest habits to kick, and it's no easy feat.
One study found that smokers who used CBD each time they had the urge to use nicotine ended up smoking around 40% fewer cigarettes than those who received the placebo dose.
Over time, this could help smokers completely replace cigarettes, and quit for good.
Powerful anti-inflammatory properties
Autoimmune diseases such as fibromyalgia and rheumatoid arthritis are often marked by chronic pain due to inflammation in the body. They cannot be cured, but they can be treated.
One of the most popular ways to reduce symptoms is through diet; a paleo diet or the autoimmune protocol can often reduce symptoms significantly. Turns out, CBD oil has the potential to eliminate pain, too.
This study shows that it was effective in improving the quality of fibromyalgia patient's lives overall with noted mood changes, as well as decreased stiffness and pain.
In another study with rheumatoid arthritis patients, CBD decreased inflammation by around 50%.
Anti-cancer properties
CBD has been shown to reduce tumor growth in animals and decrease cancer cells in the body, making it a fantastic therapeutic treatment for cancer patients with minimal side effects.
Better mental health
While medicinal marijuana is often used to treat anxiety, it can also be a serious cause of anxiety and/or paranoia for some.
CBD not only counteracts the negative effects of THC, but it works on its own as a natural remedy for anxiety, depression, and even PTSD.
How so? Neurogenesis. CBD is thought to encourage new neurons in a specific region of the brain known as the hippocampus.
Neurogenesis tends to happen when we partake in stress-relieving activities such as exercise, and this study was promising in showing that CBD oil does the same.
Crohn's disease treatment
Evidently, CBD can be used for a wide variety of autoimmune disease treatment. Both THC and CBD interact with the gut.
It can reduce intestinal inflammation, which is also promising for those who suffer from IBS or individuals who simply want to improve digestion.
Beating insomnia
It's a common side effect of THC, and it's a common side effect of CBD - users tend to start feeling a little drowsy!
While CBD oil generally presents no issues in terms of operating a vehicle during or after use, for instance, it can relax you enough to get a good night's rest.
This is especially helpful for people who suffer from insomnia or other sleep disorders as it provides a safe alternative to strong sleep aids.
For one, many sleep aids are habit-forming which causes the body to need more for the treatment to be effective.
Finally, CBD oil won't leave you feeling groggy when you wake up the next morning.
Epilepsy treatment
One of the most widely studied medicinal marijuana treatments is its therapeutic effects on epileptic patients - children in particular - and the results are astounding.
Many patients using THC or CBD-enriched THC have seen a reduction in epileptic seizures.
According to this study, 11% of patients under treatment reduced seizures to none, and 42% of patients saw an 80% decrease in frequency!
Balancing hormones
CBD has been proven effective in endocrine regulation which impacts proper energy levels, the body's response to stress by lowering cortisol levels and even addressing appetite which means it could be an effective weight-loss treatment or intervention for obese patients.
Contrary to its sister plant THC which is known to induce a serious case of the munchies, CBD can actually be an effective appetite suppressant.
With that said, CBD also has the potential to prevent type 2 diabetes as it helps to control blood sugar. Read more about balancing hormones naturally.
How to use CBD oil
Make it bioavailable! Some vitamins (A, E, D, and K) are fat-soluble while others are water-soluble - this means you need those other components to make them ready to use by the body.
The same goes for CBD.
The secret? Turmeric. Considering its amazing anti-inflammatory benefits and medicinal properties, it makes the perfect partner to CBD oil. Why?
Curcuminoids, of course. Turmeric contains curcumin which makes the CBD easily absorbed and transported by the body. In essence, it makes the CBD water-soluble, and you can use it in capsule form.
It is also available in some places as an ingredient in baked goods, but it's likely a better choice to make your own if you choose the edible route as you can avoid white flour, refined sugar and other less-than-ideal ingredients.
Here's a clean recipe you can use to infuse your coconut oil with CBD:
1 gram High CBD Oil
1/3 cup coconut oil
2 cups water
What do you think? Have you tried using CBD oil, or would you be open to using it in the future? Let us know!
This article was fact checked for accuracy by Dr. Kim Langdon, MD. As always, this is not personal medical advice and we recommend that you talk with your doctor.
Kimberly Langdon M.D. is a retired University-trained obstetrician/gynecologist with 19-years of clinical experience. She delivered over 2000 babies to mothers in a suburban Midwestern community.
Before you get all creeped out about eating bugs, just give us a chance to explain.
We promise, it's not as eerie as it sounds, assuming the whole thing is brand new to you.
This food trend goes beyond delving into obscure cuisine or eating insects just for the sake of saying you did so. In fact, there are quite a few notable benefits.
More and more, we're seeing cricket flour used in real food-inspired energy bars and ready-to-eat snacks, so it's becoming more commonplace (and tastier!).
I think we can agree on the fact that eating bugs needs to be palatable to consider doing so.
Like any flour, cricket flour - arguably the most common source of insect protein - is an ingredient often used for it's function over its taste.
In any case, this is just what's grown to be popular in western society: many cultures embrace edible insects, and they're regularly included in those people's daily diets.
The main reason that western society doesn't embrace bugs as food is because we have a surplus of other food. Here at Happy Body Formula, though, we are all about variety.
What can we learn from them in terms of nutrition? A lot, evidently.
It might be simpler to "hunt and gather" your dinner than you think, if you're insect-savvy.
Here's where you can start.
Beetles. Aquatic beetles, wood-boring larvae, and dung beetles are amongst the more widely known edible species of beetles.
Caterpillars. The mopane caterpillar harvesting industry in Africa is actually worth $85 million. Pretty crazy, right? Dried mopane caterpillars are known for feeding people throughout times of famine because they have a long shelf life. They contain 48-61% protein, and plenty of calcium, zinc and iron.
Bees. Japan is especially into eating wasps, which sounds a little out there, but they literally have to import wasps from other countries to supply the demand. Naturally, edible bees do not contain the stinger - ouch!
Crickets. In 2012, Thailand reported around 20,000 cricket farms. The market is growing! Fun fact: many people prefer the taste of farmed crickets to wild-caught crickets, so if you're going for a delicious delicacy, choose your source wisely.
Ants. These little guys are considered a delicacy in many parts of the world, whereas western society has mostly deemed them a nuisance. Forget the "can of worms" - you can actually purchase a can of ants if you travel to Thailand.
Grasshoppers. Did you know grasshoppers contain as much protein as lean ground beef? An estimated 80 different species are consumed worldwide. If you venture to West Africa, you might find roadside stands selling grasshoppers as snacks, much like you would potato chips in the U.S. They're also quite popular in Mexico.
Locusts. These are one of the easiest insects to harvest as they tend to appear in swarms, making it easy to source a large amount of 'food' at once.
The benefits of insect protein
For starters, bugs are an amazing source of nutrition.
They're packed with protein, healthy fats, fibre, vitamins and minerals like calcium, iron and zinc much like any source of animal.
While nutrition varies widely amongst insects, here are some general rules of thumb regarding quality of nutrition:
Many insects meet all amino acids requirements (a.k.a. they are a complete protein).
Edible insects often contain a considerable source of good-for-you dietary fats.
They are a good source of omega-3 fatty acids.
Insects are a fantastic source of iron, which many people are deficient in, and can help to prevent anemia, especially in developing countries.
Eating the entire insect naturally increases intake of bioavailable micronutrient intake.
Insects generally contain high concentrations of zinc, which is important for developing children and expectant mothers - this is important when considering availability of foods containing zinc, especially in developing countries.
Insects contain B vitamins such as thiamine (B1) and riboflavin (B2).
They contain loads of dietary fibre, specifically insoluble fibre which is indigestible, but can actually protect against infection and allergies.
Is it sustainable?
In short - yes. Factory farming is a huge issue in some countries, which compromises the environment and our health.
Insects? Not so much.
Tropical regions have an upper hand when it comes to insect farming: insects are larger thus containing more nutrition; insects stick around all year long making it easier to source food consistently; and insects travel in packs, congregating in large groups, making it simpler to harvest plenty of food at once.
In this example, insect farming is done naturally, with ease and minimal environmental impact.
Considering the lack of commercialization in harvesting insects, consumption is highly ethical and sustainable compared to the consumption and farming of domesticated animals in western society.
Fewer greenhouse gases and ammonia. Very few insects produce methane, so there is substantially less air and water pollution from raising insects for food. The most popular insects that do produce methane include termites and cockroaches, and they aren't the most appetizing of the bunch anyways.
They require less food. The fact is that our food also needs food. This is an issue in conventional meat production, and it's why we lean towards choosing grass-fed beef over grain-fed beef. Insects require far less food than cows, pigs, chickens and sheep which offers up both environmental and nutritional advantages over animal farming.
Their food conversion rate is high. One of the main drawbacks of factory farming isn't only the amount of food required, but the time period in which farmers expect livestock to be a certain size or body weight to slaughter, process and distribute. Insects have a higher conversion rate of nutrition, meaning we don't have to feed them excessive amounts of food to fatten them up before they're ready to eat. Moreover, the demand for more food in general doesn't rise with insects as it does with cattle.
They require less water. On the same note as food requirements, insects require far less water than cattle, for example, which helps us to conserve.
Insects require less land. One of the major environmental drawbacks of farming - factory farming, in particular - is the amount of space it requires. As the industry grows (and it is growing!), we are sacrificing more of our land to occupy animals, which naturally leads to more polluted areas.
It's accessible. Starting up a farm is no small feat. It's a huge investment to raise animals for food. Insect-rearing is a means of food production that is accessible to those even in the poorest countries, and can much more easily be done independently.
How to add insect protein to your diet
Ants are slightly sour, but roasting them brings out loads of flavor. In Colombia, it's common to toast them up with some salt and vinegar.
Almost like potato chips?
Yes, if you can get past the fact that you're eating ants, of course!
Crickets can be found dried, which make them easy to roast or fry before consumption.
They're also ground into flour which can be used for high-protein baking. You can also check out bars like Exo Bar which use cricket protein for a tasty, healthy snack on the go.
Travel! Of course, this is a pretty extreme option strictly to taste new bugs, but it's good to keep in mind when you do travel.
Try the new-to-you cuisine and source out some quality, buggy delicacies on your next trip to a region where insect protein is more commonly embraced.
What do you say? Would you eat bugs? Have you managed to incorporate insect protein into your real food diet? Share with us!
This article was fact checked for accuracy by Dr. Kim Langdon, MD. As always, this is not personal medical advice and we recommend that you talk with your doctor.
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References
Bednarova, Martina, et al. Purine derivate content and amino acid profile in larval stages of three edible insects. Journal of the Science of Food and Agriculture 94 (2014): 71–76.
Durst, Patrick B., et al. Edible Forest Insects: Humans Bite Back! Food and Agriculture Organization of the United Nations (FAO): Bangkok, Thailand; 2010.
Raubenheimer, David, et al. “Macronutrient contributions of insects to the diets of hunter-gatherers: A geometric analysis.” Journal of Human Evolution 71 (2014): 70-76.
Kimberly Langdon M.D. is a retired University-trained obstetrician/gynecologist with 19-years of clinical experience. She delivered over 2000 babies to mothers in a suburban Midwestern community.
Every so often, a food trend sweeps the nation (or at least our little healthy living 'bubble' of a nation), and we're inevitably intrigued.
Today, we're discussing the benefits of camel's milk, and why it might become the next almond milk.
While it may be considered a delicacy, and you might not be able to source it as easily as other non-dairy alternatives, it could be worth going out of your way to snag a bottle.
We won't lie: getting your hands on a little of the good stuff isn't simple.
You can dish out a little more than pocket change online for sustainably sourced, raw camel's milk, or you can go directly to the source - book a plane ticket and get in touch with a local camel farmer!
Nomadic cultures have been drinking the stuff for hundreds of years, so while this may be new to us, there are some clear reasons why it's popular in certain regions with a substantial camel population.
Perhaps, over time, the benefits become more widely known and camel's milk will be a staple in homes all over the world - who knows?
In the meantime, it's actually a good sign that we don't find it lining our supermarket shelves, and we'll talk more about that below.
It's not like cow's milk
In fact, that's what truly sets it apart; it most closely resembles the milk that humans produce.
When we think about dairy sensitivities, human milk isn't often thought of as a major culprit because it isn't.
Thus, camel's milk can be a fantastic and nutritious alternative for those who experience issues with lactose or casein (the sugars and proteins found in cow's milk).
Camel milk can even reduce allergic reactions to other foods.
As adults, we generally don't have the need to seek the type of nutrition provided to babies by nursing mothers, but it's the chemical makeup that makes the benefits of camel's milk so convincing.
Off-the-chart nutrition
While camel's milk is lacking in lactose - and we're not complaining - it's making up for it in other ways.
Compared to other animal milks, it contains significantly more potassium, iron, zinc, manganese and copper, which are all important minerals for our bodies.
Moreover, it contains less fat and more protein than dairy from cows.
It's good for the environment
Unsurprisingly, the dairy industry isn't doing the earth a favor.
Dairy cows require a significant amount of land and grass to graze on, and the demand for dairy isn't decreasing.
While already developed countries seem like the obvious reason for this, countries on the rise like China and India are adding to the ever growing market.
Between 2005 and 2050, the projected rate of growth for dairy demand is estimated at around fifty percent, which is huge.
Manure adds to the climate crisis as emissions rise, which contributes to global warming.
Considering the large spaces of land that industrial dairy farms take up, the surrounding areas often have major air and water pollution problems.
The difference in camel farming?
First, there is far less demand. Camels are using up less land, so even in countries where camel farming is popular (and it's increasing at a high rate), the impact on the environment is far less detrimental.
Another factor is the expense.
Harvesting camel's milk costs around fifty times more than it does to harvest cow's milk, so it's not exactly economical for the farmer or the consumer.
Before its nutritional prowess was uncovered, it was mostly a convenient way of obtaining food.
Even with expected growth in the industry, it presents much less of an environmental threat.
Therefore, camel's milk is a great choice for those who want to be mindful of obtaining sustainable food from sustainable sources.
Diabetes management
Real food nutrition is undoubtedly the most effective form of natural treatment, management and even reversal of type 2 diabetes.
Camel's milk is a valuable addition to a healthy diet - like the one featured in our 7-Day Make Ahead Meal Plan - because it includes insulin or insulin-like metabolites.
Human insulin must be injected because it is inactivated by the stomach acid and other digestive juices.
Thus, it is presumed that camel milk's insulin is carried in nanoparticles that may allow for passage through the stomach and absorption into the blood stream.
Over time, foods rich with insulin-like substances that help to manage blood glucose levels can eliminate the need to use insulin to manage diabetes symptoms.
Over time, proper diet and insulin management will prevent diabetes, ensuring a healthy, long life.
Healthy aging
Our bodies naturally begin to deteriorate over time, so it's a smart idea to alter your diet as you grow and develop.
Camel milk has amazing properties that contribute to good bone and organ health, including substantial amounts of protein, compared to other milks.
This is especially good for children. In developing countries, where food can run scarce, camel's milk is a staple for children whose development is stunted due to malnutrition.
Adults have used camel's milk as a major food source during prolonged treks through the desert where food wasn't promised.
Autism treatment
The brain and its overall health is an important factor when it comes to our health.
Unfortunately, autism is something we don't have all the answers to.
The good news? Camel milk consumption can help to prevent brain-related autoimmune disease.
It contains nutritional compounds that promote optimal neurological functioning as it reduces oxidative stress, thus lessening symptoms of Autism when used over time.
Have you ever tried camel's milk? Share your thoughts with us in the comments below - we are curious!
This article was fact checked for accuracy by Dr. Kim Langdon, MD. As always, this is not personal medical advice and we recommend that you talk with your doctor.
Kimberly Langdon M.D. is a retired University-trained obstetrician/gynecologist with 19-years of clinical experience. She delivered over 2000 babies to mothers in a suburban Midwestern community.
Here's a superfood that's worth the buzz: collagen!
?Yep, in its more popular form (a.k.a. gelatin), it's the secret ingredient in the rainbow of artificially flavored Jell-O products at the supermarket.
However, it is not the Frankenfood you're used to at all. In fact, it's incredibly good for you and a true nutritional powerhouse.
Collagen is the most commonly found protein in our bodies (50%), and it quite literally keeps us from falling apart; it's found in hair, skin, nails, muscles, bones and tendons.
Therefore, the health benefits of collagen, and gelatin are truly endless. Even better is that these ingredients are SO easy to use and make a part of your daily routine.
Collagen contains amino acids that our bodies already produce. While it may seem silly to supplement with, it's not.
When we are sick or experiencing chronic stress, our bodies need a boost of the stuff.
Many of the benefits of collagen are due to its content of amino acids arginine, glutamine, glycine and proline.
Collagen is derived from animal bones, skin, and tissues - all those 'odd and unappealing' bits you usually throw away.
Gelatin, on the other hand, is what collagen turns into when it's cooked.
Making bone broth is essentially a process of extruding collagen out of bones and cartilage, which turns the liquid into a gelatinous mass.
If bone broth is not your cup of tea, then collagen hydrolysate powder or gelatin powder can be used. Both contain the same amino acids but different chemical properties.
For example, collagen powder dissolves in cold water and doesn't gel, which means you can add it to your morning smoothie or a glass of water.
Gelatin, on the other hand, only dissolves in hot water and will gelatinise when cooled down.
It may go without saying that when sourcing both collagen and gelatin, it's best to use a grass-fed brand that is packaged in a BPA-free container.
One of the best collagen powder brands in our opinion is Great Lakes Gelatin Collagen Hydrolysate, which you can find in most countries.
The luckier bunch of us generally experience a mild anxiety, while others may rely on daily medication to tame the worst of it.
Regardless of the intensity of the anxiety we experience, it can be incredibly helpful to have natural remedies available to alleviate our symptoms.
The consumption of grass-fed gelatin has been shown to improve conditions in addition to eating foods that fight stress.
How?
Glycine is a non-essential amino acid found in gelatin. Since it is an inhibitory neurotransmitter, it slows down the production of norepinephrine which tends to induce feelings of anxiety.
This can either decrease specific instances of anxiety, or lessen the intensity of the feelings when they do come on.
Sleep benefits of collagen
Getting a good night's rest is often at the top of our priority list, yet it tends to suffer more consistently than we'd like, especially for those who deal with serious sleep issues.
There are tons of known remedies ranging from food to supplements to prescription sleep aids, but there is no "one size fits all" solution.
Some individuals have trouble falling asleep while others have trouble staying asleep; it's just not linear.
If it seems like you've tried everything, it may be worthwhile to experiment with collagen.
How?
Glycine - that amino acid that also alleviates anxiety - can also improve the quality of your sleep.
Who knew something deemed "non-essential" could be so beneficial?
It can help reduce the core body temperature, which is especially helpful for those who have trouble staying asleep.
In essence, glycine has the potential to improve sleep hygiene.
Lastly, one of the most positive aspects of using gelatin or collagen as a sleep-aid is the lack of side effects - no more weird dreams or groggy mornings.
Collagen for skin, hair, and nails
Let's face it, we all want to feel better, but we also want to look better! Having healthy, glowing skin, strong hair, and strong nails are added bonuses of a real food diet.
By incorporating grass-fed collagen peptides into a balanced diet, you can truly reap all the beauty benefits.
How?
Glycine and proline - both amino acids - protect collagen. Collagen is one of the most prominent pieces to the puzzle of our skin, so consuming gelatin which is rich in both aforementioned compounds can help keep it healthy.
It can also fight the effects of sun damage and improve elasticity (less wrinkles, yay!).
When we begin eating a diet comprised of real food, digestion is often the first thing we notice improve.
The nutritional protocol we use at Happy Body Formula is inherently anti-inflammatory, high in fiber from vegetables, and lower in carbohydrates, all of which tend to reduce bloating and keep us regular.
One of the most useful ways to supplement digestion outside of your overall diet and lifestyle is with gelatin and/or collagen.
How?
Collagen is broken down by stomach acid. Gelatin is also a binding agent.
This combination means that the stomach acid will move more quickly to the food that needs to be digested, which will overall lead to a more efficient process.
In the meantime, you can expect to experience less gas, bloating, and discomfort after your meals.
Bone health
Calcium is often thought to be the main attribute to better bone health, but think again!
Collagen is one of the building blocks of a super strong skeleton.
Supplementing with collagen can even drastically improve or eliminate joint pain, making this a useful addition to diet for those with chronic pain or athletes whose bones are the building block to a strong foundation.
How?
Since the bones are made up mostly of collagen, supplementing with collagen helps to build them up.
In turn, your bones will be more dense and less prone to loss over time.
Collagen also helps manage inflammation which, in turn, helps to manage discomfort in the joints.
People who suffer from arthritis can use this supplement to reduce pain.
Our favorite ways to use collagen
You can use dried gelatin or derive it from cooking certain foods; or get the hydrolyzed collagen, which usually comes in powdered form.
Bone broths, roasts and chicken soup are some of the more traditional ways to consume gelatin.
Dried gelatin can be used to make gummy sweets, puddings, and other desserts. It can also be used to thicken soups and sauces.
Collagen powder is neutral tasting and has no color, so you can mix it in a glass of water, add it to a smoothie, juice, tea or coffee.
How much collagen should I take daily?
If you're using something like collagen powder, we recommend 1-2 tablespoons (1 -5 grams day). To see the full benefit, it is recommended to continue for 12 weeks.
Be sure to check that the collagen supplements are screened for heavy metals and come from a safe (USP or NSF approved)
How do you use collagen and/or gelatin in your diet? Share your favorite recipes or tips with us below. If you've noticed any differences, let us know!
This article was fact checked for accuracy by Dr. Kim Langdon, MD. As always, this is not personal medical advice and we recommend that you talk with your doctor.
Kimberly Langdon M.D. is a retired University-trained obstetrician/gynecologist with 19-years of clinical experience. She delivered over 2000 babies to mothers in a suburban Midwestern community.
Learn the kale facts: different types of kale, nutritional benefits, and how to use this amazing cruciferous green vegetable with our handy reference guide.
Kale has become the darling vegetable of the nutrition world.
It is part of the Brassica group, which includes other cruciferous vegetables such as cabbages, cauliflower, Brussels sprouts, and broccoli.
Kale has gorgeous - sometimes very curly - leaves that have a unique earthy, and slightly bitter, flavor to them, with tough fibrous stems.
When you see some of the stats on kale, it is very easy to see why it has become so popular!
Kale provides a nutrient-dense hit every time.
It is packed with beneficial fiber, vitamin C, vitamin A, vitamin K and magnesium.
Kale is also a rich source of antioxidant polyphenols (at least 45 different polyphenols), ranking higher than other Brassica vegetables.
Polyphenols' different protective properties are known for their protection against the effects of aging and also oxidative stress.
Anti-aging and antioxidant?
Kale may contain up to 200% of your daily vitamin C requirements. This makes kale a powerful, natural antioxidant. Vitamin C is one of the main antioxidants that the body has and it is most concentrated in the adrenals. Vitamin C as an antioxidant also reduces the risk of atherosclerosis and other conditions related to oxidative damage.
Vitamin C reduces free radical damage caused by exposure to pollutants and helps to rejuvenate photo-damaged skin (excess sun exposure). It is an essential component in the production and maintenance of collagen and elastin, so it supports smooth skin.
It needs to be noted, however, that the levels of vitamin C and other nutrients in kale depend on the species, maturity, weather conditions and condition of the soil in which it is grown.
Kale and eye health
Kale contains the carotenoids lutein and zeaxanthin, along with fantastic levels of beta-carotene which are all essential for good eye health and the prevention of eye conditions such as cataracts and macular degeneration.
Kale and preventative health
Kale, along with other cruciferous family members, contains glucosinolates which are then converted to compounds such as isothiocyanates, thiocyanates, and indoles.
Regular consumption of kale and other cruciferous vegetables, to obtain adequate levels glucosinolates is associated with a reduced incidence of cancer.
Be aware
These same cruciferous vegetables such as kale can also interfere with thyroid health due to the glucosinolate compounds in these foods. These foods are also known as goitrogens and can interfere with iodine metabolism. They do this by reducing iodine uptake and blocking the activity of thyroid peroxidase (TPO), which is needed for the conversion of T4 to active T3 in the thyroid. Care should be taken with people who may suffer from iodine deficiency or are suffering from any potential thyroid-related conditions.
Kale also contains oxalates which can interfere with the absorption of calcium and may be implicated in the formation of kidney stones. If you are at risk of kidney stones, consult with your primary health care professional.
Kale is a good source of vitamin K – which needs to be monitored with people on blood-thinning medications such as warfarin. We would advise that if you are someone on these sorts of medication, seek out the advice of your primary health care professional before adding any new food rich in vitamin K to your diet.
Types of kale
1. Curly kale – probably the most common type of kale that can be found in most supermarkets and green grocers.
It has a pungent, almost peppery flavor that is very pleasant to the palate but if you prefer less bitterness, look for younger kale as leaves have a milder taste.
2. Lacinto kale – another popular type of kale also known as Tuscan kale or Tuscan cabbage (cavolo nero) or Dinosaur kale.
It's leaves are narrow, dark green and wrinkly attached to a hard stem that should ideally be removed. It’s flavorsome and mildly astringent.
3. Redbor kale – this is a very pretty looking kale with ruffled leaves ranging from deep red to purple color, sometimes with some shades of green.
As well as cooking, Redbor kale is also used for its ornamental qualities in the garden and for garnishes.
4. Russian (Siberian) kale – this type of kale is harder to find but is equally beneficial and delicious, with flat, fringed leaves that look like large rocket/arugula leaves and range from green to red/purple shades.
It’s sweet and mild with traces of pepper and can be cooked in the same way as the other types of kale.
What is the difference between green kale and red kale?
The primary difference between the two is in the way they taste. Red Russian kale is said to have a much sweeter and delicate flavor compared to green kale.
Therefore, sometimes it's an easier option to get your taste buds introduced.
Red kale nutrition is almost identical and both are great options for a nutrient-dense green leafy vegetable, packed with vitamin K, vitamin C and other antioxidants.
Where to Buy Good Kale
Fresh: From farmers' markets or supermarkets and - when possible - buy organic and local.
Be on the lookout for nice dark, green-colored leaves and moist (not hard and woody) stems. Kale is also relatively easy to grow if you have a little patch of soil.
Supplement form: You can get kale in a powdered capsule form, usually in combination with other dried greens.
As always, we do not recommend you start any new supplement without consulting your primary health care professional first.
How to use kale
Store kale in a plastic storage bag, removing as much air as possible. Keep unwashed kale in the refrigerator for about 5-7 days.
Kale can be eaten raw or lightly cooked as this helps to preserve the antioxidants, polyphenols and beta-carotene content.
It’s great in soups, stews, stir-fries, and salads.
You can make green smoothies, add it to a fresh salad raw or lightly sautéed with some butter, onion, and garlic.
Making kale chips by dehydrating the kale leaves is a great (and very moreish) way to eat kale. A dehydrator can be a great kitchen investment for getting in more fruits and veggies or preserving the harvest.
It is always usually best to remove the thick center stem, as this can be too tough to be enjoyable to eat.
To further enhance kale’s phytonutrient content, sprinkle the leaves with lemon juice before cooking and let sit for a few minutes.
Kale supplements
Here at Happy Body Formula, we strongly believe in food as medicine and the power of real food.
Because of this, we prefer to get the ‘good stuff’ in its whole form when possible.
It is better to eat a wide range of seasonal vegetables and fruits to ensure you are getting a good range of nutrients.
If you have trouble taking in greens, a good green powder supplement can help.
We like Nested Naturals Super Greens powder. Overconsumption of one particular food can lead to nutrient excess, which can be just as detrimental to your health as nutrient deficiencies.
What is your favorite way to use kale? We love this simple kale salad recipe. Share with us below!
This article was fact checked for accuracy by Dr. Kim Langdon, MD. As always, this is not personal medical advice and we recommend that you talk with your doctor.
References
Emebu P.K., Anyika J.U. Vitamin and antinutrient composition of kale (Brassica oleracea) grown in Delta State, Nigeria. Pakistan J. Nutr. 2011;10:76–79. doi: 10.3923/pjn.2011.76.79.
Kimberly Langdon M.D. is a retired University-trained obstetrician/gynecologist with 19-years of clinical experience. She delivered over 2000 babies to mothers in a suburban Midwestern community.
Beyond its visual beauty, surrounded by a landscape of the Himalayan mountains, this place has something seriously special going on.
It is considered a "Blue Zone," which is an area where people are known to live long, healthy and vibrant lives. You can read more about these regions in our series on longevity.
The population of Hunza is largely free of disease and chronic illness, thus prospering well into their later years without huge health complications.
In fact, they have the longest lifespan in the world - bragging rights include ages well into the 120s-140s.
Can you imagine?!
The Hunza population isn't just healthy; these people are notoriously smart, with a literacy rate of over 95%, and they are known for being incredibly friendly and gracious.
In Western society, we consider things like cancer, degenerative disease and deterioration of our bones to be fairly normal - if not expected - as we age.
While we know that a healthy diet, exercise, proper stress management, and good sleep hygiene go a long way in ensuring both quality and quantity of life, what's the secret to avoiding the aging process altogether?
You might not believe it, but the secret is in the water.
There are many factors to longevity, but the bulk of the research done on this population comes down to Hunza water.
Naturally, this is good news for those of us who aren't planning to live in the Hunza valley; it's a little piece of this community that you can have, too.
Hunza water is H2O in its most pure and natural form. In an ideal world, we would all constantly have access to this, but the fact of the matter is that we don't.
In the Hunza Valley, the good stuff is all there is.
It's not exclusive, though; remote areas of Shin-Chan China and the Andes Mountains also contain this 'magic' water.
You know - places far, far away from the excessive pollution that most of us (and our water!) are subject to daily.
What is Hunza water?
It's likely obvious that Hunza water's name originated in its location, but this term has evolved to mean something more than that.
While you know where to find it, sourcing it (or making it on your own) isn't limited to the Hunza Valley of Pakistan.
Think about your water being alive. Kinda creepy, right?
Well, its liveliness translates into your liveliness, so it's good to embrace the facets that give Hunza water its distinct vigor.
Nobel Prize winner, Dr. Henri Coanda - also known as "the father of fluid dynamics" just so happens to know a lot about water, in case you couldn't tell.
In fact, he spent six decades studying Hunza water in an attempt to unearth just what it is about the stuff that literally gives people life.
He actually studied it for so long, that he retired in the midst of it at 78.
Not to worry, though; he passed on his extensive research to Patrick Flanagan who was deemed one of the most promising scientists by LIFE Magazine.
The point is, Hunza water has some serious facts to back up its anti-aging claims.
What did they find out?
Drinking water from the glacial streams of the Himalaya Mountains is perhaps the closest we can get to drinking from the Fountain of Youth.
The technical source of Hunza water is water that comes from melted glaciers.
Flanagan quickly found out that this was the only true common factor amongst the Hunza regions who all lived equally as long as one another.
In essence, this water has a few marked differences due to its source. Here is what Coanda and Flanagan found out.
All of these characteristics of the water are tied together.
Keep in mind, these are the findings of a science prodigy over decades, so the science runs pretty deep!
It contains negatively-charged hydrogen ions. This is important because hydrogen is one of the most powerful antioxidants. This helps to neutralize free radicals in the body. In addition to living in a society with little to no pollution or environmental toxins, it's no wonder these people are living 120 years!
Mineral colloids efficiently deliver nutrition. Basically, a specific "activator" reduces the size of the nutritional elements of Hunza water. However, it doesn't compromise the actual nutrition - it just makes it more compact, thus easier for the body's cells to receive.
Lower surface tension. In essence, this means that Hunza water more closely resembles the water found around the cells in our body. This is getting a bit complicated, right? Here's why that matters...
Increased "net charge." Basically, fluids are able to move between cells, flush out toxins and absorb more water into the cells.
High alkaline pH. This can naturally help the body to neutralize acids and regulate pH levels which have been linked to reducing the risk of cancer and - you guessed it - a longer life!
How to make Hunza water
You don't have to book a flight to Pakistan and head for the hills to get a taste of this coveted elixir.
Flanagan was pretty dedicated to getting down to the bottom of the ins-and-outs of Hunza water, so naturally, he figured out how to recreate it without having to drink water from the glaciers themselves.
What you'll need
Large, clear glass pitcher or vessel with a lid (to hold the water)
A clear mason jar that can be sealed with a non-metal lid
Chunks of Himalayan pink salt
A window with lots of direct sunlight
High quality, filtered drinking water
A non-metal teaspoon (we like this stainless steel option)
Instructions
?Sterilize the large glass container or pitcher, then fill it with filtered drinking water.
Cover the container, and set it in a sunny window for 24 hours to increase the "chi" or life force of the water. This step replicates the natural sunlight water would be exposed to whilst melting down the glaciers in the Hunza Valley.
Using large, rock-sized Himalayan salt crystals, place as many as you can in a mason jar. Remember, don't cover your jar with a metal lid as it can react with the salt; choose a wooden or plastic lid instead.
Fill the jar with your sun water, pouring it over the salt crystals. Refill the "sun water" and set it back in the window. You will have your "saltwater" and your "sun water."
Let the crystals sit in the water for another 24 hour period. This will allow the water to become saturated.
When "infused," this water is called sole; you’ll remove about a teaspoon of sole a day, and continue to top the jar with more water as long as you can still see the salt crystals. Make sure to use a non-metal teaspoon to remove sole. Add a teaspoon to a full glass of sun water.
Drink on an empty stomach in the morning and wait approximately 30 minutes prior to consuming any other food or beverage.
Once the salt crystals in your sole are gone, you can start over the process.?
Do you drink sole, or have you heard of Hunza water? This population is one of the longest-lived on the planet! Share this healthy habit with your friends.
This article was fact checked for accuracy by Dr. Kim Langdon, MD. As always, this is not personal medical advice and we recommend that you talk with your doctor.
Kimberly Langdon M.D. is a retired University-trained obstetrician/gynecologist with 19-years of clinical experience. She delivered over 2000 babies to mothers in a suburban Midwestern community.
