Reishi Mushroom - The Plant of Immortality

Reishi mushroom is a potent fungus which has been used for thousands of years in Chinese medicine. It is especially good at modifying the immune system by increasing it when weakened, or lowering it when it is too active.

It has 400 different bioactive compounds and these have been reported in scientific studies to have a number of effects including modification of the immune system, anti-inflammatory, anti-tumor, sleep promoting, antibacterial, antiviral, anti-diabetic, anti-oxidative, anti-aging and anti-ulcer to name a few.

Reishi is a Th1 stimulant and I’m Th1 dominant, so I don’t take it.  Reishi is great for people with cancer, chronic infections, and immunodeficiency but not for those with autoimmune issues.

Health Benefits of Reishi

1. Reishi Reduces Inflammation and Acts as an Antioxidant

Studies have shown reishi to reduce inflammation in rheumatism, asthma, inflammation of the membrane that lines the eye and eyelids without notable side effects.

14 days of reishi increased anti-inflammatory/antioxidant markers and protected the blood from oxidative damage. Researchers say this justifies the traditional use of Reishi by African and Chinese medicine as an anti-inflammatory agent.

Multiple kinds of extracts showed anti-inflammatory and antioxidant activity and can be considered a useful approach to various inflammation-related diseases.

A study on people with advanced-stage cancer showed a decrease in TNF-alpha and IL-1 which are inflammatory cytokines.

2. Reishi Improves Anxiety and Depression

Breast cancer patients reported reduced anxiety and depression, as well as increased quality of life when they received reishi along with their cancer treatment. The group not receiving reishi did not report these effects.

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3. Reishi Enhances the Immune System

Most people know about reishi for balancing immunity. G. lucidum can activate or deactivate certain parts of the immune system which is why it has a modulating role instead of a specific one area of action.

Reishi mushrooms have a well-known ability to beneficially modulate the immune system.  The mushrooms’ ability to boost immunity is the source of their advanced cancer- and infection-fighting properties. But it is equally important to keep your immune system from overreacting and turning on itself, as is the case with autoimmune diseases such as allergies. Reishi mushrooms have demonstrated the ability to modulate the delicate balance necessary for a healthy immune system. Studies have shown that Reishi mushrooms can reduce the overactive immune response that occurs in conditions such as allergies, asthma, and autoimmune diseases.

The polysaccharides and triterpenes found in Reishi mushrooms act at multiple targets in the cascade of events leading to inflammation and excessive immune response Reishi extracts inhibit the release of histamine from specialized immune cells called "mast cells. They have the ability to reduce the activity in nerves that transmit the itch sensation to the brain after a mosquito bite or similar itchy stimulus.

In animal models, Reishi extracts were able to sharply reduce the symptoms associated with allergies, such as rhinitis (watery, itchy nose) and mosquito bites. Studies also show that Reishi extracts can reduce “airway hyper-responsiveness,” the “twitchy” smooth muscle responses in the lung bronchi that trigger an asthma attack.

Reishi extracts also show promise for the management of the underlying immune imbalance that leads to autoimmune diseases.

It contains high amounts of organic compounds that are proven to strengthen our immune cells and improve general immune system health .

It inhibits fungus growth up to 58% in 5 different fungal pathogens.

Reishi combined with antibiotics increased the antimicrobial activity much more than synthetic antibiotics alone.

The extract showed significantly enhanced wound healing activity.

Reishi extract has potent anti-malaria activity while at the same time protecting against liver damage.

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4. Reishi Relieves Allergies

Studies have shown reishi extract to reduce and inhibit all four kinds of allergic responses.

Reishi has been used for various conditions, including chronic bronchitis because it reduces histamine. Studies reveal compounds found in reishi effectively inhibits the release of histamine from mast cells and stabilized mast cells at the same time.

5. Reishi Benefits the Heart

An extract of its protein has been shown to potently lower blood pressure with effects lasting up to 8 hours.

It also reduced damage to the cells that line blood vessels.

In people with diabetes, reishi can help reduce both cholesterol and insulin resistance.

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6. Reishi Helps Prevent Cancer

It has significant benefits for multiple types of cancer including prostate and breast cancer. It does this via various mechanisms: inflammation reduction, and inhibition of cell and tumor growth. G. lucidum is useful for both prevention and possible treatment.

New compounds are being discovered within extracts of Reishi mushroom on a regular basis; at least 3 were identified in late 2012 alone. These discoveries are shedding light on Reishi extracts’ remarkable, multi-targeted anti-cancer properties.

Most intriguing are findings that add to our knowledge about Reishi and the phenomenon of immune surveillance. New cancer cells appear in your body every day, but your healthy immune system normally searches these out, quickly activating killer cells to destroy developing cancers before they can form tumors.

Advancing age, coupled with the onset of other chronic illnesses, and exposure to various environmental toxins (and even some medications), means that your immune system’s ability to carry out immune surveillance wanes. And, if just one abnormal, cancer-prone cell escapes detection and destruction, it can develop into a full-blown malignancy with tremendous swiftness.

Reishi suppressed cell adhesion and cell migration of highly invasive breast and prostate cancer cells, which means it can be potent at reducing tumor growth.

Also, it is an alternative way to aid the treatment of leukemia.

Reishi has been found to significantly decrease fatigue, anxiety, and depression and improve the subjective well-being of breast cancer survivors and patients.

Treatment with reishi for 13 weeks showed reduced tumor growth and weight by roughly 50% and potent inhibition of things like mTOR which promote cancer.

Preclinical studies have shown that reishi has potent anti-tumor activity and strengthens the immune system in advanced-stage cancer.

7. Reishi Helps You Sleep

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Chinese and Japanese herbalists traditionally recommend it for insomnia due to its sleep-promoting ability.

Modern science has found that it is useful for sleep.

8.  Reishi Heals the Liver and Kidneys

14 patients with proteinuria, a sign of kidney disease, used reishi.  All 14 patients got rid of the proteinuria after using reishi and restored their immune system to proper balance.

Your liver is the direct recipient of toxic threats both from the environment and from destructive molecules produced within your body. While it is well protected with its own antioxidant and detoxification systems, oxidation and inflammation eventually take their toll, leaving the aging liver at risk for decreased function, increased accumulation of toxic injury, fibrosis, and cancer.

Fortunately, Reishi mushrooms offer direct protection against such threats.

Studies show, for instance, that pre-treating animals with Reishi spores can protect them when they’re exposed to cadmium, a highly toxic metal capable of causing massive liver failure. Researchers found the spores decreased the cadmium accumulation in liver, while “pushing” the toxic metal into the liquid matrix of the cells. Once there, the mushroom spores increased the production of a cadmium-binding protein that removes the toxin from the body.

Reishi mushroom extracts similarly protect liver tissue from the toxic effects of certain bacterial infections. In animals with such infections, Reishi polysaccharides inhibit inflammation in liver cells. Other studies reveal that Reishi polysaccharides restore natural liver antioxidant systems to normal function following an infection, while inhibiting liver enzymes that produce excessive oxidative stress.30,31 Reishi mushrooms limit the activity of beta-glucuronidase, an enzyme that is elevated in many liver conditions, including inflammation, cirrhosis, and jaundice.

One of the most exciting potential applications for Reishi mushrooms in liver disease is in the condition called liver fibrosis, which is the final stage of non-alcoholic fatty liver disease. Statistics have shown that non-alcoholic fatty liver disease is the most common form of liver disease, ultimately affecting 20 to 30% of the population. In an animal model of toxin-induced liver fibrosis, treatment with Reishi extract reversed the fibrosis even after it was well-established. This is an exceptional result, because in most cases, liver disease that has advanced to the stage of fibrosis is considered irreversible.

Reishi protected against the damage done by moderate daily alcohol consumption on the liver in rats.

In malaria-infected animals, Reishi protected against liver damage while also potently suppressing the malaria infection.

9.  Reishi Enhances Your Brain

Reishi also improved the brain function of the alcohol-consuming rats, both increasing the energy supply to the brain as well as decreased the amount of mind slowing neurotransmitters that alcohol increases.

G. lucidum protects the brain against seizures. It reduced IL-1B and TNF-a, which are compounds that can cause seizures.
Reishi extracts were found to stimulate the production of nerve growth factor, which in turn supports the rapid development of healthy neurons and enhances their mitochondrial function.

Reishi’s powerful antioxidant and anti-inflammatory properties make these mushrooms attractive candidates for preventing neurodegenerative diseases such as Alzheimer’s and Parkinson’s. Both of these diseases are driven by oxidative stress and inflammation.

The triterpenes and polysaccharides from the mushrooms reduce the oxidative impact of destructive proteins such as Abeta, the chief trigger of Alzheimer’s disease,16 and they protect brain cells from the inflammation known to cause Parkinson’s disease.

Studies reveal that supplementing with Reishi mushrooms has beneficial effects for stroke victims. First, it can limit the size of the stroke-damaged area in the brain, which helps limit behavioral and functional damage caused by the stroke.  Second, Reishi mushrooms protect brain tissue from hypoxia/reperfusion injury, the “one-two” punch of oxygen starvation followed by excessive oxidation that produces most of the damage in the brains of stroke victims.

But as valuable as these benefits are, nowhere are the effects of Reishi mushroom extracts more clear than in their impact on diabetes-related cognitive disorders. In animal studies, Reishi spores alleviated diabetes-induced oxidative stress and mitochondrial dysfunction in the hippocampus, one of the brain’s chief memory-processing areas.

 

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10. Reishi Aids Gut Health

It helps prevent ulcers from forming and lowers fat in the body as well.

11. Reishi and Diabesity

Obesity is a health hazard sweeping the globe in epidemic proportions—and chief among its complications is type II diabetes. The conditions are so often found hand-in-hand that researchers refer to them as a single disease called “diabesity.” Reishi mushrooms are especially valuable in the fight against this epidemic because they’ve been shown to have benefits across the entire spectrum of diabesity.

Laboratory studies show that the polysaccharides and triterpenes in Reishi extracts can prevent the development of new fat cells from pre-adipocytes, helping to limit excessive fat storage seen in obese people.  The extracts also have favorable effects on lipid profiles (cholesterol and triglycerides), which are frequently elevated in those with obesity and/or diabetes—and are risk factors for cardiovascular disease.

Reishi extracts work to lower blood sugar by several different mechanisms.  Reishi inhibits alpha-glucosidase, the chief enzyme responsible for digesting starches into sugars. This inhibition prevents the sharp after-meal spike in glucose that is so dangerous as we age. They also limit the destruction caused by advanced glycation end products (AGEs), the proteins whose malfunction promotes aging and inflammation.

Studies have shown that reducing blood sugar and glycation with Reishi supplements reduces diabetic consequences like kidney disease.  Reishi extracts also speed wound healing in diabetic individuals, the result of enhanced antioxidant function.

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12.  Combats Aging

Reishi mushrooms provide a broad-spectrum approach to the treatment and prevention of many of today’s age-related diseases. With their diverse molecular makeup, they offer a broad spectrum of actions that attack aging at its root.

This is seen clearly in research demonstrating Reishi’s ability to prolong the life spans of laboratory mice by 9% to more than 20% —the equivalent of 7 to nearly 16 years in human terms.

This is further demonstrated in research that has uncovered its powerful anti-cancer activity. Reishi mushrooms contribute to enhanced immune surveillance that can seek and destroy cancer cells before they can form threatening tumors.

Finally, studies have shown that Reishi extracts have a role in the prevention or mitigation of asthma, allergies, and autoimmune disorders, while offering protection against neurodegeneration, obesity and diabetes, and liver diseases of many kinds.

Amazing Benefits of Milk Thistle

 As health trends ebb and flow throughout the centuries, the use of herbs to heal is often banished, suppressed, ignored or scoffed at. This statement might be said for the humble milk thistle – sadly and too often scorned as a prickly weed.

But there it is, always waiting in the wings for us and waiting until its revelations are alight again so that it can perform its “magic” once more. This seems to be the story of milk thistle beginning at least 2,000 years ago that we know of.

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Chances are that you associate milk thistle with the liver. This is either because you heard natural health people talking about it starting from when health food shops were rare, tiny holes in the wall for those wacky “health nuts.” Or, you may be up on science and your doctor has come around with the constant stream of research supporting the use of milk thistle for the liver. You would be right! Milk thistle is probably the top herb for liver care – but it is so much more. That is like saying “a dog is only a canine” when if you ask a dog lover about her canine family member, she will tell you that a dog is so much more. “Despite its routinely clinical use as hepatoprotectant, the mechanisms underlying its beneficial effects remain largely unknown,” some researchers have said.

Without further ado – here is what milk thistle can do for you.
40+ Amazing Benefits of Milk Thistle

Obsessive Compulsive Disorder (OCD) – Milk thistle was found to be just as good as Fluoxetine – another name for Prozac, Sarafem and Adapin, and a fluoride derivative – the main drug used to treat OCD.

Hepatitis C – Basically, treating hepatitis C with alpha lipoic acid, milk thistle and selenium, three patients studied in this study avoided liver transplantation, recovered quickly and their laboratory values remarkably improved. Other studies have shown that used milk thistle and phosphatidylcholine found that it worked faster with anti-virals than anti-viral medications alone. The response rate was higher and the frequency of severe side effects was lower. Yet another study showed its antiviral power when a conventional therapy faltered. Yet another study found that when combined with spirulina, the herb is again effective for Hep C. In addition, a study that combined it with vitamin E helped treat patients who could not undergo typical anti-viral therapy.

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Anti-Prostate Cancer and Reducing PSA – One study showed silymarin’s anti-prostrate cancer effects. Another study showed that there was a statistically significant difference between patients treated with milk thistle and selenium and a control group. There was a significant reduction in PSA with the men treated with the herbs. Results vary with different studies but others have also demonstrated the ability of milk thistle to reduce PSA progression. Additionally, a different study found silibinin to be a prostate cancer chemoprevention: bench to bedside.

Antioxidant properties – Scientists tested a botanical combo called Protandim which is comprised of five power herbs: Bacopa monnieri (water hyssop), Silybum marianum (milk thistle), Withania somnifera (ashwagandha), Camellia sinensis (green tea extract), and Curcuma longa (turmeric). After 120 days of supplementation on healthy people of all ages at a low dose of 675 mg daily – any age-dependent cholesterol levels were eliminated. Meaning a 78-year-old man could potentially have the levels of a 30-year-old man by the end. Researchers concluded that modest induction of the catalytic antioxidants SOD and catalase may be a much more effective approach than supplementation with antioxidants (such as vitamins C and E).

Radioprotective – Silymarin has shown itself to be a promising protection against radiation damage.

Rosacea – A combination of milk thistle and MSM (Methylsulphonylmethane) can be useful in managing symptoms.

Lead accumulation in liver – Shows promise in amelioration of lead toxicity in rat livers when combined with vitamin C.

Iron chelating properties – Silybin has been shown to act as an iron chelator and it reduces iron absorption. Researchers think it has potential as an adjunct treatment of haemochromatosis – an inherited iron accumulation disease. A different study found that silybin effectively reduced iron levels in Hepatitis C patients. Another study demonstrated Silybin’s chelation benefits.




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Strong antioxidant – Silibinin, a component of the herb has profound antioxidant properties. Another study found antioxidant effects for those suffering with diabetes. Additionally, Israeli milk thistle (Silybum marianum L.) a source of edible sprouts rich in antioxidants.

Radioprotective – Silymarin has shown itself to be a promising protection against radiation damage.

Human colorectal cancer – A study revealed that treatment with Silibinin, a component of the herb, has the potential to be a colorectal cancer, chemo-preventive agent which means it has the potential to interfere with the disease process.

Colon cancer prevention – Shows promise that it might help prevent colon cancer. More studies need to be done. But in a different study, Silibinin caused death of colon cancer cells.

Some Effects on Alcoholic Liver Cirrhosis – Despite a lack of major results, milk thistle did show a small increase in glutathione as well as a decrease in lipid peroxidation in peripheral blood cells of alcoholic liver cirrhosis patients.

Acute Clinical Hepatitis – A study has shown that it may be potentially effective at improving symptoms of acute clinical hepatitis. Results were not stellar though some effect was shown.

Anti-Inflammatory – Silymarin, a component of milk thistle – outperforms piroxicam (feldene) and meloxicam (mobic). A study revealed that silymarin did a better job than both at reducing inflammation in patients with knee osteoarthritis.

Thalassemia – An inherited blood disorder in which the body makes an abnormal form of hemoglobin. When used in combination with Desferrioxamine, the herb seems to be more effective than Desferrioxamine by itself.

High cholesterol (dyslipidemic patients) – In combo with Berberol, it was found to keep cholesterol levels the same when patients were taken off statins.

Skin Cancer – As part of Protandim, it was found to have tumor-suppressive properties. Here is another study supporting that.

Burns – Therapeutic silymarin was found useful in the treatment of injured skin from burns.

Toxicity from Cancer Drugs – Silymarin holds strong antioxidant activity against hepatotoxicity induced by Cisplatin in rats.

Prevents Radiation Induced DNA Damage – Both in vitro and in vivo.

Diabetes Type 2 – Milk Thistle amazingly has anti-hyperglycemic properties.

Kidney health – It has a protective effect against oxidative kidney damage.

Anti-Osteoporosis – Silymarin had a positive effect on estrogen in rats with ovaries removed. In turn, it produced a positive result in bone formation.

Liver repair – Silymarin has hepatoprotective effects in androgenic-anabolic steroid-induced liver damage.

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Digestion – It increases the secretion of liver bile salts,

Alcohol-induced liver disease – Did you ever have a regretful binge? Silymarin protects against acute ethanol-induced hepatotoxicity in mice.

Alcohol-induced hepatic fibrosis – Silymarin also retards the progress of alcohol-induced liver fibroids.

Diabetic neuropathy – Results showed benefits in treatment and prevention of this devastating disease effect.

Estrogen-related cholestasis – Protects against estrogen-induced cholestasis, where bile ducts are restricted.

Metabolism, cortisol and cholesterol – Silymarin significantly increased serum triglycerides, LDL cholesterol and cholesterol contents in groups of mice fed with the supplement. It posed some effect on cortisol and thyroid hormones, although some of these changes were seen in the control group too. Researchers said:  “In conclusion our results indicate that 200 mg kg(-1) of silymarin in Wistar rats is the best dosage to achieve metabolic benefits. Silymarin has positive effects on lipid metabolism and can modulate serum triglyceride and cholesterol concentrations in food restriction condition. Also, the present findings suggest that silymarin under food restriction situation exerts a decreasing effect upon peripheral conversion of T4 to T3.”

Stimulates lactation – Helps with hyperprolactinemia and helps stimulate lactation in pregnant women.

Protection from Chemo – Helps protect against doxorubicin-induced oxidative stress and liver damage.

Atopic Dermatitis – In mice with dust mite extract (DPE)-induced atopic dermatitis, a topical application of silymarin produced positive results on skin lesions and resulted in decreased ear swelling and leukocyte infiltration into the ear. Results showed that mast cell infiltration into the ear was suppressed by silymarin treatment in DPE-treated mice.

Cancer metastasis – May have effects against cancer metastasizing.

Diabetes-induced oxidative stress induced by a high glucose concentration on endothelial cells – in regards to liver disease (such as cirrhosis and inflammatory liver disease) it reduces oxidative damage, significant increases in glutathione, significant increase in protein carbonyls, and antioxidant enzyme activities. It also “recovered reduced glutathione and balanced the elevated carbonyls and enzyme activity.” Also protects endothelial cells against oxidative damage by the mechanisms we just listed.

Oral cancer cells – They tested it on oral squamous cell carcinoma. Silibinin can reduce the invasion and metastasis of tumor cells.

Myeloid leukemia – Shows potential for prevention and for killing leukemia.
A comprehensive study found that milk thistle can also do the following:

    Hypoglycemia help and blood cholesterol reducer
    Inhibits renal toxicity; kidney health
    Diabetic nephropathy (kidney damage)
    Nervous system – improvement of nerve conduction in nerve fibers in patients with diabetes.
    Brain Damage – can inhibit brain damage caused by blockages of vessels.
    Endocrine gland – protects pancreas from chemical compounds.
    Insulin demand – can reduce insulin demand in high blood glucose.
    Antioxidant effects  – on blood compounds.
    Osteoporosis – helps combat this disease.
    Psoriasis – has been used as a treatment, possibly because it removes certain metabolytes from liver.

Always use alcohol-free tinctures and consult with your preferred health practitioner on dosage and use.

Benefits of Hatha Yoga

Hatha yoga, also called Haṭhavidyā, is a branch of yoga. The word, Hatha, which means, "force",  denotes a system of physical techniques supplementary to a broad conception of yoga.

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There are four Types of Yoga.  With Raja (meditation) Yoga Being the highest form.  All other yogas, including hatha yoga, are forms originally intended to be practiced in preperation for the ultimate  practice of Raja yoga.

In the 20th century, hatha yoga, particularly asanas (the physical postures), has become popular throughout the world as a form of physical exercise, and is now colloquially termed as simply "yoga".
In this video we will discuss some of the things that you should know and what health benefits you can expect if you intend to take up the practice of Hatha Yoga.

Improved flexibility is one of the first and most obvious benefits of yoga. During your first class, you probably won’t be able to touch your toes, never mind do a backbend. But if you stick with it, you’ll notice a gradual loosening, and eventually, seemingly impossible poses will become possible. You’ll also probably notice that aches and pains start to disappear. That’s no coincidence. Tight hips can strain the knee joint due to improper alignment of the thigh and shinbones. Tight hamstrings can lead to a flattening of the lumbar spine, which can cause back pain. And inflexibility in muscles and connective tissue, such as fascia and ligaments, can cause poor posture.

Strong muscles do more than look good. They also protect us from conditions like arthritis and back pain, and help prevent falls in elderly people. And when you build strength through yoga, you balance it with flexibility. If you just went to the gym and lifted weights, you might build strength at the expense of flexibility.

Your head is like a bowling ball—big, round, and heavy. When it’s balanced directly over an erect spine, it takes much less work for your neck and back muscles to support it. Move it several inches forward, however, and you start to strain those muscles. Hold up that forward-leaning bowling ball for eight or 12 hours a day and it’s no wonder you’re tired. And fatigue might not be your only problem. Poor posture can cause back, neck, and other muscle and joint problems. As you slump, your body may compensate by flattening the normal inward curves in your neck and lower back. This can cause pain and degenerative arthritis of the spine.   
                                      
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Each time you practice yoga, you take your joints through their full range of motion. This can help prevent degenerative arthritis or mitigate disability by “squeezing and soaking” areas of cartilage that normally aren’t used. Joint cartilage is like a sponge; it receives fresh nutrients only when its fluid is squeezed out and a new supply can be soaked up. Without proper sustenance, neglected areas of cartilage can eventually wear out, exposing the underlying bone like worn-out brake pads.

Spinal disks—the shock absorbers between the vertebrae that can herniate and compress nerves—crave movement. That’s the only way they get their nutrients. If you’ve got a well-balanced asana practice with plenty of backbends, forward bends, and twists, you’ll help keep your disks supple.

It’s well documented that weight-bearing exercise strengthens bones and helps ward off osteoporosis. Many postures in yoga require that you lift your own weight. And some, like Downward- and Upward-Facing Dog, help strengthen the arm bones, which are particularly vulnerable to osteoporotic fractures. In an unpublished study conducted at California State University, Los Angeles, yoga practice increased bone density in the vertebrae. Yoga’s ability to lower levels of the stress hormone cortisol may help keep calcium in the bones.

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Yoga gets your blood flowing. More specifically, the relaxation exercises you learn in yoga can help your circulation, especially in your hands and feet. Yoga also gets more oxygen to your cells, which function better as a result. Twisting poses are thought to wring out venous blood from internal organs and allow oxygenated blood to flow in once the twist is released. Inverted
poses, such as Headstand, Handstand, and Shoulderstand, encourage venous blood from the legs and pelvis to flow back to the heart, where it can be pumped to the lungs to be freshly oxygenated. This can help if you have swelling in your legs from heart or kidney problems. Yoga also boosts levels of hemoglobin and red blood cells, which carry oxygen to the tissues. And it thins the blood by making platelets less sticky and by cutting the level of clot-promoting proteins in the blood. This can lead to a decrease in heart attacks and strokes since blood clots are often the cause of these killers.

When you contract and stretch muscles, move organs around, and come in and out of yoga postures, you increase the drainage of lymph (a viscous fluid rich in immune cells). This helps the lymphatic system fight infection, destroy cancerous cells, and dispose of the toxic waste products of cellular functioning.

When you regularly get your heart rate into the aerobic range, you lower your risk of heart attack and can relieve depression. While not all yoga is aerobic, if you do it vigorously or take flow or Ashtanga classes, it can boost your heart rate into the aerobic range. But even yoga exercises that don’t get your heart rate up that high can improve cardiovascular conditioning. Studies have found that yoga practice lowers the resting heart rate, increases endurance, and can improve your maximum uptake of oxygen during exercise—all reflections of improved aerobic conditioning. One study found that subjects who were taught only pranayama could do more exercise with less oxygen.

If you’ve got high blood pressure, you might benefit from yoga. Two studies of people with hypertension compared the effects of Savasana (Corpse Pose) with simply lying on a couch. After three months, Savasana was associated with a 26-point drop in systolic blood pressure (the top number) and a 15-point drop in diastolic blood pressure (the bottom number—and the higher the initial blood pressure, the bigger the drop.

Yoga lowers cortisol levels. If that doesn’t sound like much, consider this. Normally, the adrenal glands secrete cortisol in response to an acute crisis, which temporarily boosts immune function. If your cortisol levels stay high even after the crisis, they can compromise the immune system.
Temporary boosts of cortisol help with long-term memory, but chronically high levels undermine memory and may lead to permanent changes in the brain. Additionally, excessive cortisol has been linked with major depression, osteoporosis (it extracts calcium and other minerals from bones and interferes with the laying down of new bone), high blood pressure, and insulin resistance. In rats, high cortisol levels lead to what researchers call “food-seeking behavior” (the kind that drives you to eat when you’re upset, angry, or stressed). The body takes those extra calories and distributes them as fat in the abdomen, contributing to weight gain and the risk of diabetes and heart attack.

Feeling sad? Sit in Lotus. Better yet, rise up into a backbend or soar royally into King Dancer Pose. While it’s not as simple as that, one study found that a consistent yoga practice improved depression and led to a significant increase in serotonin levels and a decrease in the levels of monoamine oxidase (an enzyme that breaks down neurotransmitters) and cortisol. A university study found that the left prefrontal cortex showed heightened activity in meditators, a finding that has been correlated with greater levels of happiness and better immune function. More dramatic left-sided activation was found in dedicated, long-term practitioners.

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Move more, eat less—that’s the adage of many a dieter. Yoga can help on both fronts. A regular practice gets you moving and burns calories, and the spiritual and emotional dimensions of your practice may encourage you to address any eating and weight problems on a deeper level. Yoga may also inspire you to become a more conscious eater.

Yoga lowers blood sugar and LDL (“bad”) cholesterol and boosts HDL (“good”) cholesterol. In people with diabetes, yoga has been found to lower blood sugar in several ways: by lowering cortisol and adrenaline levels, encouraging weight loss, and improving sensitivity to the effects of insulin. Get your blood sugar levels down, and you decrease your risk of diabetic complications such as heart attack, kidney failure, and blindness.

An important component of yoga is focusing on the present. Studies have found that regular yoga practice improves coordination, reaction time, memory, and even IQ scores. People who practice Transcendental Meditation demonstrate the ability to solve problems and acquire and recall information better. Probably because they’re less distracted by their thoughts, which can play over and over like an endless tape loop.

Yoga encourages you to relax, slow your breath, and focus on the present, shifting the balance from the sympathetic nervous system (or the fight-or-flight response) to the parasympathetic nervous system. The latter is calming and restorative; it lowers breathing and heart rates, decreases blood pressure, and increases blood flow to the intestines and reproductive organs.  This is often called the relaxation response.

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Regularly practicing yoga increases proprioception (the ability to feel what your body is doing and where it is in space) and improves balance. People with bad posture or dysfunctional movement patterns usually have poor proprioception, which has been linked to knee problems and back pain. Better balance could mean fewer falls. For the elderly, this translates into more independence and delayed admission to a nursing home or never entering one at all. For the rest of us, postures like Tree Pose can make us feel less wobbly on and off the mat.

Some advanced yogis can control their bodies in extraordinary ways, many of which are mediated by the nervous system. Scientists have monitored yogis who could induce unusual heart rhythms, generate specific brain-wave patterns, and, using a meditation technique, raise the temperature of their hands by 15 degrees Fahrenheit. If they can use yoga to do that, perhaps you could learn to improve blood flow to your pelvis if you’re trying to get pregnant or induce relaxation when you’re having trouble falling asleep.

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Do you ever notice yourself holding the telephone or a steering wheel with a death grip or scrunching your face when staring at a computer screen? These unconscious habits can lead to chronic tension, muscle fatigue, and soreness in the wrists, arms, shoulders, neck, and face, which can increase stress and worsen your mood. As you practice yoga, you begin to notice where you hold tension: It might be in your tongue, your eyes, or the muscles of your face and neck. If you simply tune in, you may be able to release some tension in the tongue and eyes. With bigger muscles like the quadriceps, trapezius, and buttocks, it may take years of practice to learn how to relax them.

Stimulation is good, but too much of it taxes the nervous system. Yoga can provide relief from the hustle and bustle of modern life. Restorative asana, yoga nidra (a form of guided relaxation), Savasana, pranayama, and meditation encourage pratyahara, a turning inward of the senses, which provides downtime for the nervous system. Another by-product of a regular yoga practice, studies suggest, is better sleep—which means you’ll be less tired and stressed and less likely to have accidents.

Asana and pranayama probably improve immune function, but, so far, meditation has the strongest scientific support in this area. It appears to have a beneficial effect on the functioning of the immune system, boosting it when needed (for example, raising antibody levels in response to a vaccine) and lowering it when needed (for instance, mitigating an inappropriately aggressive immune function in an autoimmune disease like psoriasis).

Yogis tend to take fewer breaths of greater volume, which is both calming and more efficient. A 1998 study researchers taught a yogic technique known as “complete breathing” to people with lung problems due to congestive heart failure. After one month, their average respiratory rate decreased from 13.4 breaths per minute to 7.6. Meanwhile, their exercise capacity increased significantly, as did the oxygen saturation of their blood. In addition, yoga has been shown to improve various measures of lung function, including the maximum volume of the breath and the efficiency of the exhalation.
Yoga also promotes breathing through the nose, which filters the air, warms it (cold, dry air is more likely to trigger an asthma attack in people who are sensitive), and humidifies it, removing pollen and dirt and other things you’d rather not take into your lungs.

Yoga for Men: A Beginners Guide to Core Strength, Flexibility and Better Health (Yoga, Yoga for Men, Core strength training, Yoga for beginners) 










Ulcers, irritable bowel syndrome, constipation—all of these can be exacerbated by stress. So if you stress less, you’ll suffer less. Yoga, like any physical exercise, can ease constipation—and theoretically lower the risk of colon cancer—because moving the body facilitates more rapid transport of food and waste products through the bowels. And, although it has not been studied scientifically, yogis suspect that twisting poses may be beneficial in getting waste to move through the system.
Yoga quells the fluctuations of the mind, according to Patanjali’s Yoga Sutra. In other words, it slows down the mental loops of frustration, regret, anger, fear, and desire that can cause stress. And since stress is implicated in so many health problems—from migraines and insomnia to lupus, MS, eczema, high blood pressure, and heart attacks—if you learn to quiet your mind, you’ll be likely to live longer and healthier.

Pranayama: formal practice of controlling the breath, which is the source our life force (or prana)

Many of us suffer from chronic low self-esteem. If you handle this negatively—take drugs, overeat, work too hard, sleep around—you may pay the price in poorer health physically, mentally, and spiritually. If you take a positive approach and practice yoga, you’ll sense, initially in brief glimpses and later in more sustained views, that you’re worthwhile or, as yogic philosophy teaches, that you are a manifestation of the Divine. If you practice regularly with an intention of self-examination and betterment—not just as a substitute for an aerobics class—you can access a different side of yourself. You’ll experience feelings of gratitude, empathy, and forgiveness, as well as a sense that you’re part of something bigger. While better health is not the goal of spirituality, it’s often a by-product, as documented by repeated scientific studies.

Yoga can ease your pain. According to several studies, asana, meditation, or a combination of the two, reduced pain in people with arthritis, back pain, fibromyalgia, carpal tunnel syndrome, and other chronic conditions. When you relieve your pain, your mood improves, you’re more inclined to be active, and you don’t need as much medication.

Yoga can help you make changes in your life. In fact, that might be its greatest strength. Tapas, the Sanskrit word for “heat,” is the fire, the discipline that fuels yoga practice and that regular practice builds. The tapas you develop can be extended to the rest of your life to overcome inertia and change dysfunctional habits. You may find that without making a particular effort to change things, you start to eat better, exercise more, or finally quit smoking after years of failed attempts.

If your medicine cabinet looks like a pharmacy, maybe it’s time to try yoga. Studies of people with asthma, high blood pressure, Type II diabetes (formerly called adult-onset diabetes), and obsessive-compulsive disorder have shown that yoga helped them lower their dosage of medications and sometimes get off them entirely. The benefits of taking fewer drugs? You’ll spend less money, and you’re less likely to suffer side effects and risk dangerous drug interactions.

Yoga and meditation build awareness. And the more aware you are, the easier it is to break free of destructive emotions like anger. Studies suggest that chronic anger and hostility are as strongly linked to heart attacks as are smoking, diabetes, and elevated cholesterol. Yoga appears to reduce anger by increasing feelings of compassion and interconnection and by calming the nervous system and the mind. It also increases your ability to step back from the drama of your own life, to remain steady in the face of bad news or unsettling events. You can still react quickly when you need to—and there’s evidence that yoga speeds reaction time—but you can take that split second to choose a more thoughtful approach, reducing suffering for yourself and others.

Love may not conquer all, but it certainly can aid in healing. Cultivating the emotional support of friends, family, and community has been demonstrated repeatedly to improve health and healing. A regular yoga practice helps develop friendliness, compassion, and greater equanimity. Along with yogic philosophy’s emphasis on avoiding harm to others, telling the truth, and taking only what you need, this may improve many of your relationships.                                                                             

2,100 Asanas: The Complete Yoga Poses (Hardcover)

The basics of yoga—asana, pranayama, and meditation—all work to improve your health, but there’s more in the yoga toolbox. Consider chanting. It tends to prolong exhalation, which shifts the balance toward the parasympathetic nervous system. When done in a group, chanting can be a particularly powerful physical and emotional experience. A recent study from Sweden’s Karolinska Institute suggests that humming sounds—like those made while chanting Om—open the sinuses and facilitate drainage.

If you contemplate an image in your mind’s eye, as you do in yoga nidra and other practices, you can effect change in your body. Several studies have found that guided imagery reduced postoperative pain, decreased the frequency of headaches, and improved the quality of life for people with cancer and HIV.

Kriyas, or cleansing practices, are another element of yoga. They include everything from rapid breathing exercises to elaborate internal cleansings of the intestines. Jala neti, which entails a gentle lavage of the nasal passages with salt water, removes pollen and viruses from the nose, keeps mucus from building up, and helps drains the sinuses.

Karma yoga (service to others) is integral to yogic philosophy. And while you may not be inclined to serve others, your health might improve if you do. A study at the University of Michigan found that older people who volunteered a little less than an hour per week were three times as likely to be alive seven years later. Serving others can give meaning to your life, and your problems may not seem so daunting when you see what other people are dealing with.

Meditation for Beginners: How to Relieve Stress, Anxiety and Depression and Return to a State of Inner Peace and Happiness (Paperback)

 In much of conventional medicine, most patients are passive recipients of care. In yoga, it’s what you do for yourself that matters. Yoga gives you the tools to help you change, and you might start to feel better the first time you try practicing. You may also notice that the more you commit to practice, the more you benefit. This results in three things: You get involved in your own care, you discover that your involvement gives you the power to effect change, and seeing that you can effect change gives you hope. And hope itself can be healing.


As you read all the ways yoga improves your health, you probably noticed a lot of overlap. That’s because they’re intensely interwoven. Change your posture and you change the way you breathe. Change your breathing and you change your nervous system. This is one of the great lessons of yoga: Everything is connected—your hipbone to your anklebone, you to your community, your community to the world. This interconnection is vital to understanding yoga. This holistic system simultaneously taps into many mechanisms that have additive and even multiplicative effects. This synergy may be the most important way of all that yoga heals.

Just believing you will get better can make you better. Unfortunately, many conventional scientists believe that if something works by eliciting the placebo effect, it doesn’t count. But most patients just want to get better, so if chanting a mantra—like you might do at the beginning or end of yoga class or throughout a meditation or in the course of your day—facilitates healing, even if it’s just a placebo effect, why not do it?

Home Remedies for PCOS

Polycystic Ovarian Syndrome may be one of the most complex female health issues of our time. It is the most common endocrine disorder in women of reproductive age. PCOS is accompanied by a variety of different health issues, many of which directly impact fertility. Classic PCOS presents with obesity, polycystic ovaries (multiple ovarian cysts that look like a strand of pearls), elevated levels of androgens and absent or irregular menstrual cycles. Not all women who will go on to be diagnosed with PCOS will have these issues though. In this video we’ll be discussing the causes, symptoms, and health risks of PCOS; medical treatment options; natural herbs and supplements such as vitex, progesterone, maca root and dim; and also how to eat a PCOS fertility diet; one of the best things you can do to improve your chances of becoming pregnant.

What Causes PCOS?

Doctors are unsure of what causes PCOS, but information suggests there are several links including genes, possible abnormal fetal development, insulin resistance and inflammatory response contributing to the cause. We know that insulin resistance plays a key role in PCOS, but what leads to the development of this has not been pinned down. PCOS is also negatively affected by diet, lifestyle and exposure to certain environmental toxins. PCOS directly impacts fertility, but has serious health implications as well, especially if left untreated.

Genetic Predisposition and Abnormal Fetal Development

Women whose mothers, sisters or grandmothers had PCOS are at a higher risk for developing PCOS. Research suggests that exposure to excessive amounts of male hormones (androgens) by the developing fetus may alter proper gene expression. This means that the affected genes will not function correctly later in life, which may cause PCOS during the reproductive years of a woman’s life.

A recent, first of its kind genome-wide association study of PCOS has identified two areas of DNA that leave women of European ancestry susceptible to developing PCOS. The researchers also found one region of susceptibility in the DNA of Chinese women. Of particular interest was one area of DNA that contains the gene for the hormone FSH (follicle stimulating hormone). This finding provides evidence of disruption of the pathway that regulates FSH and in turn ovarian function which plays a crucial role in the development of PCOS.

The human genome project has allowed researchers to pool more than 700,000 genetic markers from the DNA of thousands of women with PCOS. This is what helped them identify regions of genes associated with PCOS.

“For a number of years, researchers had been thinking that it was testosterone produced by the ovary that was a major problem in PCOS, but studies did not find signals for genes regulating testosterone… In contrast, stydudies found that a signal for the FSH gene, which is produced in the pituitary gland at the base of the brain. This suggests that FSH, in either how it acts on the ovary or how it is secreted, is very important in the development of PCOS. This is a new way of thinking about the biology of PCOS.”

Researchers are planning on mining the DNA of women of African ancestry with PCOS next to see if there is a shared genetic basis for PCOS over other ethnicities. Doctors plan to use all of this research to identify girls who may be at-risk for developing PCOS and create a medical treatment protocol to cure it.

Another interesting study of 235 women with PCOS sought to discover if there is a link to the development of PCOS later life that may be influenced by factors beginning in the womb. The women were divided into two groups. The groups were categorized by: 1. obese women with elevated androgens, elevated LH and testosterone, and 2. by thin to normal weight women with elevated LH and normal levels of androgens. The results of the study showed a pattern in both the mothers weight and baby’s birth weight and fetal gestation time. The women in group 1 had above-average birth weight and were born to obese mothers. The women in group 2 were born after 40 weeks gestation. The conclusion was that events occurring during fetal development may have long-term effects on endocrine function later in life.

Insulin Resistance

Insulin is a hormone produced in the pancreas and is responsible for signaling cells in the body to function correctly, most importantly to convert glucose to energy and to control their growth. It also plays a key role in the metabolism of carbohydrates, lipids and proteins.

Insulin resistance happens when the body’s cells become resistant to the effects of insulin. When this happens, higher levels of insulin are needed so that insulin can have the proper effects. At this point, the pancreas must overcompensate, working harder and harder to produce more insulin.

Insulin signals the ovaries to secrete testosterone and inhibit hepatic sex-hormone binding globulin (SHBG) production which leads to an increased level of circulating testosterone. This is why many women with PCOS experience acne, facial hair growth and male pattern baldness (hirsutism). Excess insulin in the bloodstream also signals the ovaries to release more estrogen which can suppress ovulation.

Low-grade Inflammation

It has also been found that women with PCOS have low-grade inflammation, which may be a cause for insulin resistance. White blood cells produce substances to fight infection, this is known as inflammatory response. In some predisposed people eating certain foods, or exposure to certain environmental factors may trigger an inflammatory response. When inflammatory response is triggered, white blood cells produce substances that may contribute to insulin resistance and atherosclerosis.

Signs, Symptoms and Health Risks

Signs and Symptoms of PCOS 

• Irregular menstrual cycles 
• Absent period 
• Anovulatory cycles 
• Abnormal mid-cycle bleeding 
• Excessive or heavy menstrual bleeding 
• Alopecia (balding) 
• Hirsutism (excessive body hair) 
• Acne 
• Acanthosis nigricans – a darkening of the skin in the armpits, back of the neck, or groin 
• Polycystic ovaries 
• History of ovarian cysts 
• Mood disorders 
• Obesity 
• Recurrent Miscarriage 
• Health and Fertility Risks Associated with PCOS 
• Infertility
• Menstrual cycle irregularities
• Possible increased risk for endometrial and breast cancer due to unopposed estrogen
• Cardiovascular disease
• Diabetes
• Gestational diabetes

How is PCOS Diagnosed?

When PCOS was first discovered it was named Polycystic Ovarian Syndrome because of the presence of polycystic ovaries seen by ultrasound. Over time doctors began to realize that PCOS was a complex array of health issues. To date there is a push by doctors to change the name of this condition. “Patients read into the name and just think, ‘Okay, this is about my ovaries, it’s really not about anything else…’ But from a doctor’s perspective, the most worrisome aspects of the disorder are the long-term consequences, such as diabetes., This led to certain criteria that must be recognized to be diagnosed with PCOS, rather than just the presence of polycystic ovaries. In fact some women with PCOS do not have polycystic ovaries. In order to be diagnosed with PCOS the following should be evaluated by your healthcare practitioner.

Pituitary and Ovarian Hormone serum levels:

• Luteinizing Hormone (LH)
• Follicle Stimulating Hormone (FSH)
• Estradiol
• Progesterone
• Prolactin 
• Circulating Androgens
• Free testosterone
• Free androgen index (FAI): 17-hydroxyprogesterone
• Sex hormone binding globulin (SHBG): 24 hr. urinary free cortisol
• Dehydroepiandrosterone sulfate (DHEA-S)
• Endometrial Biopsy
• Glucose Tolerance Test
• Thyroid Pane
• Blood Lipid Profile

Are you wondering what your test results mean? Please talk to your doctor in detail about what your test results mean for your fertility. Some doctors may tell you that you have mild PCOS. Women may have some or all of the symptoms of PCOS, some may have normal menstrual cycles and some may not. Testing is the best way to find out if you have PCOS for sure or not.

How PCOS Affects the Menstrual Cycle

What happens in a normal menstrual cycle?

In very simple terms the hypothalamus produces GnRH (gonadotrophin-releasing hormone) which signals to the pituitary to produce LH (luteinising hormone) and FSH (follicle stimulating hormone). The release of GnRH is pulsatile in women with regular menstrual cycles. The normal pulsatile release of GnRh signals some of the follicles in the ovary to begin maturing and for the ovaries to release estrogen and progesterone. This estrogen/progesterone signal is recognized by the pituitary gland. As the follicles begin maturing they release and increase the hormone estrogen over time. The rising estrogen level signals the pituitary gland to curb the release of FSH. This communication allows for ovulation to occur. In women with PCOS the menstrual cycle follows a different pattern of endocrine function and communication.

What the menstrual cycle is typically like in a woman with PCOS

In women with PCOS the menstrual cycle starts off irregular, with the hypothalamus releasing GnRH in a higher than normal pulsatile frequency. This allows for increased LH and decreased FSH, which in turn leads to excessive production of the androgens androstenedione and testosterone. This causes the follicle to only mature some, but not enough to achieve full maturity in order to be released for ovulation. This also allows for continued increase of estrogen, primarily estrone. During a woman’s reproductive years, estrone levels are relatively low. Typically we associate estrone with menopause, not the the fertile years of a woman’s life. The higher levels of androgens and estrogen create a chronic state of low to very low progesterone and anovulatory cycles.

Classic polycystic ovaries are a result of chronic anovulation. Endocrine function is imbalanced from the very beginning of the menstrual cycle causing mild to severe hormonal imbalance, depending on the individual.

Excessive levels of estrogen may also cause uterine hypertrophy, also known as endometrial hyperplasia. Unopposed estrogen may cause excessive cell proliferation of the endometrium. The endometrium is the innermost layer of the uterus that is shed as menses during menstruation. Endometrial hyperplasia may cause heavy menstrual bleeding or prolonged bleeding during menstruation. The uterus may become bulky and larger than normal.

Medical Options for PCOS

Anovulatory Cycles

Oral Contraceptive Pills (birth control) are the number one most prescribed medication to regulate menstruation in women with PCOS. While this may help to create a regular menstrual cycle (which is important) it prevents pregnancy. This is not helpful for women with PCOS who are trying to conceive. OCPs do not solve the root of the problem and may actually cause long-term reproductive health problems.

Other hormonal medications may be commonly used as well. This is determined by case.
Clomid is commonly used for women with PCOS to hyperstimulate the ovaries to ovulate. Once again the problem we encounter here is that Clomid does not resolve PCOS, though it may help a woman to get pregnant.

Ovarian drilling done by laparascopic surgery. This is done with the intent to stimulate ovulation.
Insulin Resistance.

Metformin

This drug is commonly prescribed for women with PCOS, even if they are not insulin resistant or have any signs of type 2 diabetes. Metformin helps to control the amount of glucose in the blood. Metformin is used to treat type 2 diabetes. PCOS can often be helped by specific diet changes, similar to a diabetic diet. Metformin comes with risks and side effects, please talk to your doctor in detail before choosing to use Metformin to control PCOS. Many natural therapies may be used with Metformin with your doctor’s approval.

Note: Long-term treatment with Metformin has been shown to cause malabsorption of vitamin B twelve in some patients. Before choosing to use this medication, talk to your doctor about the long-term goal and duration of treatment.

There are a variety of other medications prescribed depending on the symptoms of PCOS. There are medications for hirsutism or alopecia, weight gain and more. Your doctor can provide you with specific information on medications.

PCOS Herbs and Supplements  

Important note: It takes at least 6-12 months of consistent lifestyle and diet changes, along with natural therapies to bring about real change in the body when living with PCOS.

In addition to eating the PCOS diet, supplements have shown to be effective in helping those with PCOS boost their fertility and give birth to healthy babies. The overall goal with PCOS is to balance blood sugar levels, maintain hormonal balance, promote healthy digestion for improved estrogen metabolism, while also working to promote regular ovulation and menses. Adaptogen herbs are also important, this is because adaptogens increase resistance to mind-body stress and enhance overall vitality and health through non-specific adrenal (known as stress glands) support. Plants recognized as adaptogens help to normalize the body’s functions, most importantly the endocrine system, even during diseased states, are non-toxic, nutritive, and have been deemed safe for long term use.
Herbs and supplements are not meant to be a substitute for dietary and lifestyle changes! If diet and lifestyles changes specific to PCOS are not in place, herbs and supplements cannot aid the body properly!

Supplements That Are Beneficial for PCOS

Whole Food Multivitamins

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A major part of decreasing the effects of PCOS on your health and preparing the uterine lining is to take a prenatal multivitamin. Making sure your body has all of the nutrients necessary is a lot easier when you are taking a whole food multivitamin. Synthetic multivitamins won’t have the same effect.
Other vitamin and mineral consideration.

Chromium

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This trace mineral enhances the action of insulin. Some studies have shown supplementing with chromium may improve blood sugar control. In one study, women with PCOS were given 1,000 mcg per day of chromium for two months and in that time results showed improved insulin sensitivity by 30% in average weight women and by 38% in obese women with PCOS.
Foods that are high in chromium are onions, tomatoes, brewer’s yeast, oysters, whole grains, and bran. Most foods contain very little chromium, so supplementation may need to be considered.
Calcium and Vitamin D.

Both calcium and vitamin D play significant roles in the health of many parts of the body. Where PCOS is concerned, calcium protects cardiovascular health. Vitamin D plays a role in glucose metabolism. Studies have shown that people with type 2 diabetes are often deficient in vitamin D. A small study of 13 women with PCOS showed that 7 out of the 9 who had absent or irregular menstrual cycles, had a return of normal menstrual cycles within two months after being given 50,000 IU once or twice per week of vitamin D and 1,500 mg per day of calcium. This is a marked improvement! Of the 13 women, 5 were shown to be vitamin D deficient.
Good food sources of vitamin D are cod liver oil, eggs, salmon, mackerel, tuna and whole fat yogurt or other dairy products.

Vitamin D can also be obtained for free by sitting out in the sun for 15 to 20 minutes per day. Forget using sunscreen it will actually block the ultraviolet light that is needed to produce Vitamin D. The warm sun helps your skin to create Vitamin D3 that is then transformed into the active hormone form of Vitamin D by the kidneys and the liver. In fact, by being out in the sun for just a few minutes a day, a woman’s body can create between 10,000 to 25,000 IU of Vitamin D.

Calcium can be found in kale, turnips, collards, mustard greens, kelp and wakame seaweed. Hiziki, a type of seaweed has 10 times more calcium than a glass of milk. Herbs and supplements that promote hormonal balance and support regular ovulation:

Cod Liver Oil

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Again, cod liver oil is a rich source of omega-3 EFA’s. Eating omega-3 essential fatty acids can help to lose weight, balance hormones, and creates a healthy environment for conception. Omega-3 EFA’s have been shown to aid hormonal regulation and reduce inflammation.

Licorice root (Glycyrrhiza glabra)

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Licorice root helps the body to maintain proper hormone production and release. Licorice also supports healthy insulin levels and liver health which is important for women with PCOS.

Maca (Lepidium meyenii)

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Maca works to balance estrogen and progesterone in the body which may help to encourage a healthy menstrual cycle. Maca is an adaptogen and an incredible fertility superfood . It helps to balance the hormones, but does not contain any hormones itself. It is able to do this by nourishing the endocrine system.

Vitex (Vitex agnus-castus)

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Vitex (Chaste Tree Berry) is one of the most powerful herbs for women’s fertility and menstrual health. There are numerous studies and testimonials of Vitex and its effects on the body . Vitex supports hormonal balance in the body by having an effect on the hypothalamic-pituitary-ovarian axis (hormonal feedback loop), correcting the problem at the source.

Tribulus (Tribulus terrestris)

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Tribulus has been found to help encourage regular ovulation in infertile women when used prior to ovulation. This herb has been found to be wonderful in aiding women with menstrual irregularities, improving the timing of the entire menstrual cycle. Tribulus has also been found to be a nourishing tonic for the female reproductive system as a whole, especially concerning the ovaries.
White Peony (Paeonia lactiflora) and Licorice Rt. (Glycyrrhiza glabra).

Most clinical trials have found that when White Peony is combined with Licorice Rt., it performs better, especially for relaxing muscles, reducing painful menstruation, as well as lowering serum and free testosterone levels in women with PCOS.

Natural Progesterone Cream

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Progesterone cream can help to oppose estrogen dominance that may occur in some women with PCOS. Through the topical application of progesterone cream one can mimic a natural cycle and help the body to establish its own cycle, including ovulation, once again. Dr. John Lee believed that with progesterone cream, along with changing to a PCOS specific diet and regularly exercising, PCOS could become obsolete.

Healthy Estrogen Metabolism

DIM

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DIM balances the hormones and aids in the breakdown of estrogen. Estrogen is a major culprit to many of the fertility issues women face today including PCOS. Unopposed estrogen has been shown to cause menstrual cycle irregularities and in more advanced cases, endometrial hyperplasia. Removal of excess estrogen is vital to overall hormonal balance in women with PCOS
Insulin Resistance.

Cinnamon

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A pilot study published in 2007  showed cinnamon to greatly reduce insulin resistance in women with PCOS. Another study suggests cinnamon may also reduce insulin resistance by slowing the movement of food from the stomach to the small intestine. This slows the breakdown of carbohydrates, which is important for people with diabetes and women with PCOS.

Gymnema (Gymnema sylvestre, G sylvestris)

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Gymnema has been used for hundreds of years to reduce high blood sugar. This herb has a “sugar blocking” action on taste buds and the small intestine. Gymnema blocks the typical paths that sugar molecules take during digestion, delaying the absorption of sugar. It works by stimulating the regeneration of pancreatic cells that produce insulin, which aids in more insulin production; in turn stimulating production of enzymes that help with the uptake of glucose into cells; and then prevents stimulation of the liver to produce more glucose. Gymnema also appears to have a lipid-lowering effect, which aids in weight loss.

Hirsutism and Endometrial Hyperplasia

Saw Palmetto (Serenoa repens)

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Saw Palmetto has been found to inhibit DHT production by reducing 5 alpha-reductase production, which may help prevent hirsutism in women with PCOS. This herb also helps to reduce endometrial hyperplasia and hormonal acne symptoms.

Inflammatory response.

Because women with PCOS usually have low-grade inflammation constantly present in the body, it is important to support the body by promoting a healthy inflammation response. Some foods are known to trigger inflammation in the body. If you have food allergies, avoid foods which you are sensitive to because they trigger an inflammatory response.

Omegas

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Omega essential fatty acids decrease the risk of inflammation, especially omega-3 and 6. Getting enough essential fatty acids in the diet may help, both through foods you eat and through supplementation.

Systemic Enzyme Therapy

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Systemic Enzyme Therapy or using systemic enzymes is another option. Systemic enzyme blends work as a biological response modifier; working with the bodies own immune defense system to moderate inflammatory response. They also break down the proteins in the blood that cause inflammation.

Royal Jelly and Bee Propolis

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Royal jelly and bee propolis have been shown to reduce inflammation and naturally boost the body’s immune system. They may also aid in hormonal balance through endocrine system support.
Learn to Eat a PCOS Fertility Diet

Eating a specific PCOS Fertility Diet is one of the best things you can do to improve your chances of becoming pregnant.

The biggest part of the problem with PCOS is insulin resistance. Resistance to insulin increases the body’s insulin levels which can have a negative affect on ovulation by limiting the maturation process of an egg and in turn delaying or preventing ovulation from taking place. Insulin resistance also makes it difficult for the embryo to attach properly to the uterus for implantation.

This has a direct impact on your fertility and ability to conceive.
Women with insulin resistance are 4-5 times more likely to have a miscarriage.

PCOS is also a huge red flag for the beginning of type 2 diabetes.
I do not say all this to scare you, but I do want you to know that this is a serious matter. Fortunately, there are many natural options you can do on your own to turn this all around. The biggest step you can take is to change your diet to a PCOS diet.

The benefits of following a PCOS Diet are:

• Increases the rate of spontaneous ovulation.
• Significantly improves the environment of the uterus, preparing it for implantation.
• ·ncreases the likelihood of a healthy conception.
• Decreases the potential for miscarriage.
• Helps to prevent insulin resistance from turning into diabetes.

PCOS Diet Guidelines

1. Balance your daily protein intake with an equal amount of carbohydrates
This will help to eliminate the insulin yo-yo. When you eat equal amounts of protein and carbohydrates this helps to keep your insulin at a balanced level, thus increasing your fertility.
A low-carbohydrate, high-protein diet helped insulin resistance. A high-carbohydrate, low-protein diet made insulin resistance worse.

A diet containing 25% carbohydrates improved insulin resistance, whereas a diet that included 45% carbohydrates did not.

The types of carbohydrates you choose are also an important factor. Choose whole grain, or sprouted grain products. They contain more protein and fiber (better for balancing insulin levels) than their processed counterparts. Avoid processed carbohydrates, especially the white variety (white flour, rice, potato, etc.) which cause a spike in insulin levels and provide little to no fiber, or nutrients.
Some examples of whole grain and sprouted grain products are:

• Ezekiel breads.
• Spelt.
• Quinoa.
• Millet.
• Brown Rice.
• Buckwheat.
• Amaranth.

The best place to find these foods are at your local health foods store or Whole Foods Market.
Make sure the proteins you are eating are complete and organic. Organic meats and dairy contain essential fatty acids and will reduce the negative impact on hormonal imbalance.

2. Eat foods low on the glycemic index and glycemic load list. Blood glucose rises and then falls when you eat a meal containing carbs. How high it rises and how long it remains high depends on the kind of carbs (glycemic index, GI) and the amount you ate (glycemic load, GL). Low glycemic index foods are carbohydrates that break down slowly in the body, and don’t cause such a dramatic spike and then drop in insulin levels. The glycemic load takes into consideration the amount of the glycemic index food you consumed and how that affects your blood sugar. The glycemic load combines both the quality and quantity of carbohydrate into one ‘number’. It’s the best way to predict blood glucose values of different types and amounts of food.

The serving size of the amount of carbohydrates consumed really matter here. Be sure to eat no more than 100g of low glycemic index carbohydrates a day if you have insulin resistant PCOS and are overweight. Increase the amount of low glycemic index carbohydrates consumed a day to over 100g if you are thinner or underweight.

Some examples of low glycemic index foods are:

• Kale, broccoli, asparagus.
• Beans and lentils.
• Grapefruit and apples.
• Walnuts and almonds.

Processed carbohydrates that break down quickly make insulin levels jump dramatically.
Avoid foods that have a high glycemic index such as sugary and starchy foods such as:pancakes, syrups, sugar, white potatoes, jams, scones, white bread products, pasta, soda, alcoholic beverages.

3. Eat a diet high in fiber. Fiber helps in two ways with PCOS. The first way it helps is by slowing down the digestion of sugars in the body, so there is no spike in insulin. The second way fiber helps is by promoting healthy estrogen metabolism which aids in the reduction of elevated levels of androgens.

Great sources of fiber are: broccoli, celery, whole grains, Ezekiel bread, apples, and dark leafy greens.

4. Eat 5 meals a day. By eating more often, the body will not go into fasting mode. When you look at the way most Americans eat, it is usually three big meals a day. With such a large gap of time between meals the body goes into fasting mode which may cause the metabolism to become imbalanced.

Your five meals a day should consist of three regular meals and two healthy snacks, or 5 small meals. The first snack should be eaten in the mid-morning before lunch and the second snack to be eaten less than an hour before bed. At each meal a day be sure you are eating a serving of protein (3-4 ounces), a low GI/GL carbohydrate (1/4-1/2 cup or serving size), and vegetables (1 – 1 & 1/2 cup).
Here is what the 5 meals a day could look like:

• Breakfast (right away, when you wake up): 2 eggs scrambled in 1 tsp. coconut oil with spinach and 1/2 cup of black beans.
• Snack: Smoothie with unsweetened coconut or almond milk, 1/2 of a peach, 1/4 tsp. of ground cinnamon, hemp protein powder and spirulina.
• Lunch: Organic Turkey lettuce wrap with celery sticks and hummus on the side.
• Dinner: Organic chicken with steamed broccoli and half a cup of baked yam.
• Snack (less than an hour before bed): organic unsweetened yogurt with half a serving of low glycemic index fruit (blueberries, raspberries, papaya) and 1/2 tsp. chia seeds.
• Alternately, you could have your last snack between lunch and dinner, eating your dinner right before bed. Find out what works best with your lifestyle.

5. Eat essential fatty acids daily. Eating essential fatty acids (EFA’s) helps you to lose weight, aids hormonal balance, and are important building blocks for the body to create a healthy environment for conception.

The best source of omega-3 EFA’s is Cod Liver Oil, and omega-6 EFA’s is Evening Primrose oil.
Cod Liver Oil– Take 1 capsule daily with one of your meals. Cod Liver Oil is a rich source of DHA which is essential for a developing baby’s brain health. You can take this daily and during pregnancy.
Evening Primrose Oil– Take 1500mg of this oil from day one of your cycle (menstruation) till ovulation. Evening Primrose Oil helps to increase cervical mucous and metabolic function. Use in addition to flax or cod liver oils.

6. Exercise for 30 minutes, 5 days a week. Exercise helps PCOS by improving insulin sensitivity, increasing metabolism and helping to shed any excess weight. Both aerobic and resistance exercises are good. Researchers found that participants of resistance exercises showed better improvement in insulin sensitivity than with aerobic exercise alone.

Avoid excessive exercise programs because too much exercise overworks the adrenal glands which increases inflammation and in turn makes PCOS worse. Restorative exercise programs are best. You could walk and lift weights, or take a Pilates class and run on the treadmill, or do some Zumba and then Fertility Yoga. Discover what you enjoy doing and do this 5 days a week for at least thirty minutes a day.

7. Eat Organic. You will be eating a high protein diet, so it is essential that any animal proteins (meats and dairy) you are eating are organic. In commercial meats there are large amounts of added hormones (estrogens) that make the animals grow bigger, faster, and produce more milk. With PCOS there is usually a progesterone deficiency and adding more estrogens can make it even worse.
Studies have shown that organic foods contain more vitamins, minerals and healthier proteins.

8. Quit Coffee. Caffeine increases estrogen levels. A study from Fertility and Sterility shows that drinking just two cups of coffee a day boosts levels of estradiol, a natural estrogen. Women who drink 4-5 cups of coffee a day produce 70% more estrogen in the follicular phase of the menstrual cycle (when the body is trying to produce a viable follicle for ovulation, which is already an issue for women with PCOS.)

If you need help getting off the bean, check out Teeccino. It is a coffee alternative that tastes great and is alkalizing for the body.

Summary

PCOS is a complex female health issue. It consists of many different health concerns and risks. If permanent diet and lifestyle changes are implemented, these risks and health issues may become obsolete. There are many ways to support the proper health of a woman’s body that is dealing with PCOS.

 Important key tips:

1. Make sure your doctor performs the correct tests and you get a proper diagnosis.
2. Follow a PCOS specific diet to help decrease insulin resistance, balance weight, and improve estrogen metabolism.
3. Promote hormonal balance and support regular ovulation through supportive herbs and supplements.
4. Support a proper inflammatory response.
5. Stick to your plan, believe in yourself, only you have the ability to change your circumstances!