Touchstone Essentials

Blueberries Help Lower Blood Pressure

Blueberries for lower bloodpressure

According to the World Health Organization, 40% of the world’s population is estimated to have high blood pressure or hypertension (1). This is a huge problem affecting both men and women since high blood pressure can significantly increase your chance of developing cardiovascular disease or having a stroke.

There are many dietary and lifestyle factors that can help you achieve a healthy blood pressure. You can exercise every day, avoid processed foods, take steps to reduce inflammation, and eat plenty of greens.

But new research suggests there is yet another way to easily and effectively manage blood pressure. And this method also happens to taste great.

Eating Blueberries Daily Could Lower Blood Pressure

A study published in the Journal of the Academy of Nutrition & Dietetics revealed that regular consumption of blueberries is a powerful tactic to lower your blood pressure (2).

For the study, 48 women with hypertension (high blood pressure) from Florida were recruited. The women were then split into two groups.

Scientists instructed one group to consume 22 grams of blueberry powder (equal to about one cup of fresh blueberries) daily. The second group received 22 grams of a placebo (plain) powder.

At the end of the eight-week study, the women who consumed the blueberry powder experienced a significant decline in both systolic and diastolic blood pressure while the placebo group had no reduction in blood pressure.

Researchers also noted that the blueberry group had increased nitric oxide levels—a beneficial compound that allows your blood vessels to stay flexible and relax.

Another more recent study published in 2019 echoed these findings (3).

Researchers from King’s College London gave 40 healthy volunteers a drink containing 200g of blueberries or a placebo drink. Then they were instructed to drink the beverages once a day for one month. At the end of the study, the researchers discovered that the blueberry drink…

  • Improved blood vessel function two hours after consumption.
  • Reduced blood pressure by around 5mmHg, which is equivalent to the effects of many blood pressure lowering medications.
  • Improved endothelial function, which plays an important role in regulating blood pressure.

The study’s lead researcher Dr. Ana Rodriguez-Mateos explained, “If the changes we saw in blood vessel function after eating blueberries every day could be sustained for a person’s whole life, it could reduce their risk of developing cardiovascular disease by up to 20%.”

That means simply eating a cup of blueberries every day as a snack could dramatically cut down your risk of heart disease and stroke. Improving your health doesn’t get much easier than that.

It’s the “Blue” in Blueberries That Lowers Blood Pressure

Now you may be wondering after reading about these studies, “why do blueberries have such a powerful effect on blood pressure?”

The research points to a blood pressure-lowering compound in blueberries called anthocyanins. This plant compound belongs to a family of antioxidants called flavonoids. Anthocyanins give blueberries their distinct blue color.  

Anthocyanins are also found in other deeply colored fruits such as strawberries, blackberries, cherries, and grapes. Studies on anthocyanins found that they, much like blueberries, can lower blood pressure. But how do anthocyanins result in lower blood pressure?

Scientists found that anthocyanins lower blood pressure by fighting oxidative stress and boosting the body’s production of nitric oxide (4).

There’s evidence that other antioxidants produce similar benefits as well. But only if you get the antioxidants through plants. In the blueberry study, a control drink that contained isolated vitamins had no effect. So, just taking a multivitamin won’t work.

Just Watch Your Fruit Sugar Intake

There’s no denying that blueberries can have an impressive impact on blood pressure regulation. But there’s a catch. If you go overboard and consume too much fresh fruit, you could end up raising your blood pressure. 

That’s because too much sugar can increase your blood pressure. One study found that a diet high in sugar leads to an increase in blood pressure of around 7mmHg/5mmHg (5), similar to that of a diet high in salt.

The take-home here is that if you choose to consume blueberries for their health benefits, eat them in moderation, up to a cup per day. And opt for organic blueberries to make sure you avoid toxic pesticides.

To get plenty of plant-based antioxidants in your diet without a spike in sugar intake, an organic green juice powder would be your best bet.

The Bottom Line

Research suggests that consuming around a cup of blueberries per day could help lower your blood pressure. This beneficial effect is due to the fact that blueberries are a rich source of a type of antioxidant called anthocyanins.

Anthocyanins lower blood pressure by increasing the body’s production of nitric oxide and protecting cells from oxidative stress. To maximize these benefits, choose organic blueberries or wild blueberries as they have the highest levels of anthocyanins.

Your Donation will help our 2KHeroes

Thank you for your donation – your generosity is greatly appreciated!

Your donation will benefit and reward our true heroes.

Please spread the word as donations are needed and required to further the mission of the  2KHeroes Foundation.

Donate Today…any amount will help!

By djgriffiths, ago

5 Signs You’re Dehydrated

Picture a tall glass of icy-cold, refreshing water. Imagine a detailed image of it in your mind’s eye. Does the thought make you thirsty? If so, it’s likely you’re not drinking enough water. That’s because thirst is an early indicator of dehydration.

Too often we unintentionally ignore thirst. With our fast-paced and busy lifestyle we often don’t realize we’re thirsty until severe dehydration hits.

To make matters worse, a lot of people try to quench their thirst with soda or other sugary drinks which only causes the body to lose more water.

The result is chronic dehydration.

Over time, this can lead to a wide range of symptoms that can make life downright miserable.

Here are five surprising signs that you may be chronically dehydrated and need to reach for a few more glasses of H20 every day.

1. Dry Skin

Your skin is the body’s largest organ and is made up of 64% water! As a result, it needs generous amounts of water to stay healthy and hydrated.

When your skin doesn’t get enough water, it will become dry, itchy, and breakouts will be more common.

In fact, dry skin is one of the earliest signs of severe dehydration. If this is something you experience, try increasing your intake of filtered water.

2. Fatigue and Lack of Energy

An early symptom of dehydration is fatigue and lethargy.

Dehydration causes the enzymatic activity in the body to slow down which results in that miserable sluggish feeling we all have struggled with.

Most people assume they feel tired from working hard, a poor night’s sleep, or they just naturally have low energy levels. While this can be the case, more often than not, it’s caused by dehydration.

Try starting your day with a glass of lemon water to feel refreshed.

3. Constipation and Digestive Issues

Without enough water, the digestive system slows down dramatically. The result is constipation and gut discomfort.

Your colon, along with other regions of the digestive system, draws in water to help move waste along. When you’re dehydrated, it’s much like trying to go down a steep waterslide with no water… ouch!

Water also allows your gut to absorb water-soluble vitamins. So when you’re dehydrated, it’s possible to be deficient in vitamins B and C.

4. Weight Gain

Thirst can be easily mistaken for hunger. Sometimes when you’re slightly dehydrated, your body will make you feel hungry instead of thirsty.

It’s a fiendish trick that can result in constant overeating which, of course, leads to weight gain.

“People just think that when they start to get a little weak or they have a headache, they need to eat something, but most often they need to drink [water],” said Grace Webb, Assistant Director for the Clinical Nutrition at New York Hospital.

Drinking more water can help you feel full more often, which in turn can result in better eating habits.

To distinguish the difference between real hunger and thirst, drink a glass of water before you raid the pantry for a snack. If the hunger pangs subside after a few minutes, you’ll know it was just thirst playing a trick on you.

5. Stiff or Painful Joints

Our joints are made up of cartilage, fluid to reduce friction, and soft membranes. They prevent our bones from grinding against each other every time we move.

Without water, these joint structures can’t do their job well. So to help keep your joints moving without discomfort, make sure you get enough water.

Make Sure Your Water is Toxin-Free

With busy lifestyles, it’s easy to forget about the simple things that make a big impact on our everyday life. It’s possible you can significantly improve your life just by drinking a few more glasses of H20 every day.

To reap all the health benefits, make sure the water you drink is free of toxins that can harm your health. Lead, mercury and pesticides are commonly found in water supplies so filtered water is a must to feel your best.
By djgriffiths, ago

CBD Oil Explained

CBD has been rising in popularity as more people discover the potential of this natural plant extract. CBD Oil has made headlines as celebrities, athletes and everyday people enjoy its health benefits. But you might be wondering… What exactly is it? What does it do? And will it work for me?

CBD is short for cannabidiol, and studies have shown CBD Oil has beneficial effects on mood, stress, sleep, immunity and more.

Watch this short video to get answers to the most common questions about CBD.

While CBD is generating a lot of buzz, not all CBD Oils get the same result. What factors should you consider when choosing CBD?

Research suggests it’s better to choose a broad spectrum CBD Oil for a wide range of beneficial plant compounds including cannabinoids, terpenes and flavonoids. And getting 25mg of CBD per serving can provide fast and effective relief when the oil is optimized for absorption.

Now that you know more about what CBD Oil is and what it does, you can start experiencing the benefits for yourself. With the right CBD Oil, you might be surprised at how you can feel better fast.
By djgriffiths, ago

CBD Oil: Nature’s Anti-Aging Secret Weapon

Anti-Aging Benefits of CBD Oil

While aging is an inevitable fact of life, we can influence how we age. The rate at which wrinkles appear, or how our joints stiffen up can be impacted by the right anti-aging tactics. By slowing down the factors that speed up aging, you can put more life into your years. Which means fewer wrinkles, more spring in your step, and more time to live your life to the fullest.

The key is knowing which anti-aging tricks work the best. Sure, there are the basics like regular exercise, eating plenty of greens and putting on sunscreen when you’re outside.

But what if you want better results? What if you want to take your anti-aging efforts to the next level? That’s where CBD Oil may help.

How Does CBD Oil Help With Aging?

CBD oil is a extract that’s found in the hemp plant. Years of research suggests that CBD (cannabidiol) oil is one of the most powerful ways to keep you looking and feeling young. What makes CBD oil so special?

CBD oil nourishes the body from within. It effectively helps to manage four of the most important factors when it comes to aging: oxidative damage, inflammation, stress, and sleep. Collectively, these effects make CBD oil the golden standard for anti-aging.

1. CBD is a Powerful Antioxidant

If you look at the ingredients of most skincare products, it’s likely they contain antioxidants. That’s because antioxidants are game changers when it comes to preserving your youth and perhaps even reversing the clock.

So why are antioxidants so effective for anti-aging?

Scientists theorize that physical aging is the result of oxidative damage caused by free radicals—substances that form when you are exposed to toxins, eat processed foods, get stressed, and as a byproduct of normal biochemical processes in your body (1).

Antioxidants protect your body from the destructive effects of free radicals. Which means getting plenty of antioxidants can slow down the aging process. Some studies even suggest that antioxidants can reverse skin aging by improving its elasticity which makes it look more supple (2).

CBD is a powerful antioxidant, making consuming CBD Oil an effective way to protect your body from free radical damage (3).

2. CBD Eases Temporary Inflammation

According to the National Institute on Aging, inflammation plays a pivotal role in aging (4). Managing inflammation is an important anti-aging strategy.

When inflammation becomes chronic, or long-term, it causes widespread cellular damage. It negatively affects almost every system in your body, and can speed up physical aging.

The good news is, hundreds of studies have found that cannabidiol (CBD) exhibits powerful anti-inflammatory properties (5). Researchers found that CBD oil can help modulate the body’s inflammatory response in a unique way. It does this by deactivating immune cells that trigger inflammation when they are no longer needed (6).

Since CBD is so effective for easing temporary inflammation, regular consumption of a quality CBD Oil is an invaluable tool for anti-aging. To get even better results, you can combine CBD oil with anti-inflammatory superfoods.

3. CBD Helps Ease the Effects of Stress

One of the most overlooked aspects of aging is stress. People subjected to chronic stress can quickly look older than their years (7).

Studies have found that chronic emotional stress can speed up aging on the cellular level by shortening the length of each DNA strand (8).

But CBD can help ease the effects of stress, by helping to reduce the amount of cortisol (the stress hormone) in the body (9). Another study found that CBD can stimulate the endocannabinoid system which improves stress adaptation, or how well you cope with stress (10).

In addition to stress-management techniques, taking CBD Oil can be an effective approach to fighting against the effects of stress.

4. CBD Improves Sleep Quality

It’s called beauty sleep for a reason. Sleep is critical to restore and repair the body, including the appearance of your skin.

There’s also evidence that suggests a lack of high-quality sleep can rapidly speed up how quickly you age and even make your skin look older (11, 12).

Stress and sleep have an intimate relationship with one another. If you’re constantly stressed, your sleep quality will take a nosedive. On the flip side, if you’re tired it can leave you feeling drained, which can be a stressor in itself.

In addition to helping to ease the effects of stress, CBD is shown to be effective for improving the quality of your sleep (13). This means CBD can help counteract the visible and invisible effects of aging.

The Best CBD Oil for Anti-Aging

One of the biggest misconceptions is that CBD oil isolate is the best option. But that’s simply not true. For the best results, you want a broad spectrum CBD oil. That’s because the compounds found in the hemp plant magnify the effects of CBD, making it significantly more effective than CBD on its own.

That being said, it is also essential to select a CBD oil that is nano-emulsified, organic, and processed using supercritical CO2 extraction. This ensures maximum effectiveness for your anti-aging goals. The right CBD oil supplement is the perfect remedy for preserving your youth.

The Bottom Line

Everyone wants to preserve as much of their physical youth as possible. They want supple skin, a resilient body, and a sharp mind. While aging is unavoidable, it is possible to slow it down. But few people know how.

The most effective way to slow down physical aging is to target the things that speed it up. That is, protect the body with antioxidants, ease inflammation, control your stress levels, and get enough quality sleep every night. Research suggests that CBD can improve every one of these factors, making CBD Oil nature’s anti-aging secret weapon.

By djgriffiths, ago

Vegan Chocolate Protein Pancakes

Put a little love in your heart with these healthy chocolate pancakes. Each delicious bite is filled with energizing organic superfoods and satisfying plant-based protein. With decadent dark chocolate and fluffy goodness throughout, these vegan pancakes are perfect to share with someone you love (or keep to yourself).

Ingredients

  • 1 cup organic oat flour
  • 1 heaping scoop Organic Super Protein
  • 1 teaspoon organic baking powder
  • 1 teaspoon organic ceylon cinnamon
  • 1 cup organic oat milk (or almond milk)
  • ¾ cup organic applesauce (or your favorite egg substitute)
  • ¼ cup melted organic dark chocolate (70%)
  • 1 tablespoon organic coconut oil (plus extra for cooking)
  • 2 tablespoons organic maple syrup (plus extra for garnish)

Instructions

In a medium bowl, melt the dark chocolate and coconut oil together, and set aside to cool for two minutes. Then add the applesauce, maple syrup and nut milk to the mixture.

In a separate bowl, mix together the oat flour, Organic Super Protein, baking powder, and cinnamon. Stir into the first bowl of wet ingredients. If needed, add a touch of extra nut milk.

Heat iron skillet to medium and add some coconut oil. Once heated, pour spoonfuls of batter on the skillet. Cook pancakes about two minutes each side (flip once bubbles form on top) or to preferred doneness.

Serve with a touch of maple syrup and your favorite organic berries for an extra sweet and heart-healthy finish. Enjoy!

Fueled by Fluffy Goodness

These fluffy vegan chocolate pancakes will put a smile on your face while satisfying cravings for something sweet. The coconut oil provides MCTs that provide lasting energy, while dark chocolate has heart-friendly flavanols that support healthy blood pressure and will even boost your mood! As you enjoy each fluffy bite of goodness, you’ll give your body heart-healthy fuel to keep you energized throughout the day. Enjoy!

Recipe and images courtesy of Nicki Bradley @LittleIslandStudios

By djgriffiths, ago

7 Powerful Habits to Own the Day

One of the biggest myths of today’s age is that people experience overnight success. Sure, there may be a few exceptions. But for most people, success is the product of tiny habits that slowly build up and compound over time. That means you can move closer to accomplishing your goals by implementing productive daily habits.

While your ideal habits will vary depending on what you have your sights set on, there are some habits that can universally benefit everyone.   

1. Meditate Daily

A daily meditation practice can quite literally transform your life. Scientists have found that meditation rewires the neural networks in your brain—meaning it physically changes its structure.

MRI scans show that just eight weeks of meditation can shrink the amygdala. It’s a region of the brain associated with the fight or flight response, fear, stress, and strong emotions like rage (1).

At the same time, meditation also strengthens and creates new neural connections in the prefrontal cortex (2). This region of the brain is associated with higher-order functions including awareness, emotional control, concentration, and healthy decision making.

By rewiring the brain in these two ways, meditation can revolutionize how you navigate the world, helping you to tame stress and stay on track toward your goals with greater consistency.  

2. Detoxify Your Body

Your body is bombarded with thousands of toxins every day. There could be heavy metals in your drinking water, pesticides in your food, pollutants in the air, and toxins in your home.

Because of the impact toxins have on the brain, they can hijack your day and prevent you from achieving your goals. Heavy metals have been shown to impact memory, increase the risk of mood disorders, and compromise executive function (3, 4, 5). This means you can have a hard time paying attention, organizing effectively and recalling key details.

That’s why it’s vital to detoxify if you want to stay focused and see your goals through to completion. Consider a daily zeolite detox for the most toxin-fighting power.

3. Practice Gratitude

The beauty of a daily gratitude practice is that it is exceptionally easy to do, yet it has a profound impact. A daily gratitude practice can rewire your brain to help you make the most of life; even in your darkest moments.

“Something as simple as writing down three things you’re grateful for every day for 21 days in a row significantly increases your level of optimism, and it holds for the next six months. The research is amazing,” explains Harvard researcher Shawn Achor in an interview with Inc.com (6).

Increased optimism isn’t the only benefit of gratitude. Studies have also found that gratitude can increase your willpower, boost happiness, decrease pain, increase empathy, improve your sleep, and even combat depression (7, 8).

Since a gratitude practice takes less than 5 minutes out of your day, there’s really no reason not to include it in your daily routine.

4.  Regular Exercise

No matter what, you should always partake in some form of daily physical activity. This could be anything ranging from a simple 15-minute walk in the sun or a more ambitious HIIT workout to promote fat loss. A daily exercise routine can:

  • Skyrocket your energy levels
  • Help you sleep better (9)
  • Control inflammation (10)
  • Reduce your risk of chronic disease
  • Improve your brain health and memory (11)
  • Boost your overall mood

The key with exercise is to find what works for you. If your exercise routine is boring or out of alignment with your goals, you will be less likely to stick with it. So, pick activities you enjoy.

5. Unplug and Recharge

While technology has its perks, staying too connected to your phone can negatively impact your body and mind. Screen time at night, for example, can decrease how much deep and REM sleep you get. This is one of the reasons why people wake up feeling completely exhausted even with 7-8 hours of sleep (12).

But it’s not just screens that are affecting your health and productivity. Smartphone notifications from email, social media, and other platforms can sabotage your focus. One study from the Journal of Experimental Psychology found that when people’s phones make a notification sound, their focus and work quality plummets (13). This effect occurs even if you don’t check your phone.

Set a time every day to unplug and “recharge” your mind by abstaining from technology. This works best an hour before bed so you can wind down and get a restful night’s sleep. During this time, you could meditate, read a book, or spend quality time with your family.

6. Random Acts of Kindness

Altruism, when you act to promote someone else’s well-being, can have a powerful effect on your life. Studies have found that when you selflessly help another person, it releases endorphins, provides a sense of fulfillment, and could even help you live longer (14).

In other words, being kind helps others, and it can make a huge difference in how you feel.

To get the benefits of kindness, aim for one good deed every day. It doesn’t have to be big or complicated. You could pay for someone’s coffee in line behind you or compliment or encourage someone. Even the smallest of good deeds can have a profound impact on a person’s life.

7. Develop a Routine

Morning routines are the bread and butter of countless successful people. That’s because a solid morning routine sets the precedent for the rest of your day—giving you more focus, energy, and mental clarity.

Often, a successful morning starts the night before. This includes getting a good night’s sleep so you have a clear head the next morning. Another strategy is to end your current workday by making a list of the next day’s priorities. This way you can start fresh with a clear focus on what matters most.

You can also speed up your morning productivity by setting out your clothes the night before, and prepping breakfast and lunch ahead of time. Each of these small steps can add up to a big gain in accomplishing your goals.

Many of these powerful habits involve self-care. It might seem counterintuitive to take time for yourself in order to get more done, but it works. It’s essential to replenish your mind, body and spirit so that you can be at your most creative, focused and energized. Try some of these habits today and start experiencing the results for yourself.

By djgriffiths, ago

Consistency: The Secret of Successful People

Our entire life is comprised of a series of conscious and unconscious habits that either lead us closer or further away from our desired success. If there’s one thing that keeps us far from our goals, it’s a lack of consistency.

Consistency is discipline’s most devoted friend.

This reliable tool doesn’t happen overnight. Rather, it takes time to build up a pattern of positive behavior.

While it was long believed that 21 days was all that was needed to form a new habit, current research shows that on average it takes 66 days, so you have to stick with your new behavior for about two months to make it last.

So how can you build positive behaviors into consistent habits so that they become second-nature? It starts with a steady routine.

Routines are the Road to Consistency

Research shows that top athletes use consistent, positive routines to maximize their performance.

It helps them to focus on the factors they can control, narrowing in on the fundamental elements for success.

Whether you realize it or not, your entire life is filled with mini-routines from the time you wake up to the minute your head hits the pillow at night.

Over time, those mini-rituals switch to autopilot so you don’t give them a second thought. But complacency can be a dangerous thing.

Because those routines can either reinforce positive behaviors or perpetuate negative ones.

Do you start the day with calm purpose by having a few moments of quiet mediation? Or do you find yourself scrambling out of bed, rushing out the door to another day of stress?

Routines create consistency, but it’s important to step back and take a look at those routines to make sure you’re getting the intended result.

If they’re not, then adjust the rituals and routine that you follow, and you can begin to alter the outcome.

Reset Routines to Beat Procrastination

Putting things off until the future (tomorrow, next week, or next year) is the hallmark of procrastination.

However putting off tasks is its own form of routine, as this TED talk shows.

Not only does procrastination keep us from achieving goals in a timely manner, it eats away at the finite time we have to work toward what matters.

If procrastination is a problem for you, try going around it by setting hard deadlines for accomplishing what you want. Achieving small goals can lead to a new positive habit and consistent action.

4 Steps to Improve Consistency

Creating consistency is not an insurmountable task. Here are four steps you can take to create healthy routines that get you closer to your goals:

1. Get Honest About Your Priorities 
Not sure where to start? Make a list of what you need to do or want out of life. Then honestly assess what is the most important (and why). When your sense of purpose is strong enough, you’ll start taking action steps.

2. Focus On One Thing at a Time 
When you are being pulled in numerous directions at once consistency is much more difficult. Our brains are hardwired to pay attention to only a select amount of stimulus at a time. Narrow in on one task, and try these steps for improved focus.

3. Create Mini-Routines 
Creating consistency starts with the smallest effort outside your comfort zone. If you’ve never worked out and you’re committing to spending an hour at the gym six days a week, you’re more likely to give up than if you start with smaller sessions that gradually build toward your goal.

4. Believe in Yourself 
Human beings rely heavily on their internal dialogue. The problem with this is that almost all of us fall into a negative-thinking loop that sabotages our efforts. Notice when your mind begins to fall into self-doubt. Try meditation and other affirmations to build your confidence.

The bottom line is that consistency takes time and requires the formation of new habits. Don’t get discouraged when you have a day off track. Think of your accomplishments for that week and adjust as you go. As your consistency grows, procrastination will decline and you’ll have the direction needed to achieve what you want in life.
By djgriffiths, ago

5 Ways CBD Oil Can Help You Lose Weight

Reaching your ideal weight can be a huge challenge. At times, it might even seem impossible. People often hold this perspective on weight loss because they can’t seem to succeed despite their best efforts. Rest assured, if you’re one of these people, the problem isn’t you. The problem lies in your strategy.

Just like with evidence-based strategies to get a lean tummy, more often than not, weight loss is about the little evidence-based habits that add up to profound change.

If you’re already working on healthy habits, CBD Oil may tip the scales in your favor thanks to five key benefits that support weight loss.

1. CBD Oil May Help You Burn More Calories

Research suggests that the cannabidiol (CBD) in hemp can affect your metabolism, which could make it much easier to shed unwanted pounds.

One Korean study published in the journal Molecular and Cellular Biochemistry discovered that CBD can affect specific proteins and genes in such a way that promotes lipolysis and reduces lipogenesis. In other words, CBD both promoted the breakdown of fat cells and discouraged the generation of new fat cells (1).

But that’s not all. The Korean researchers also discovered that CBD can modulate the body’s metabolism by promoting fat browning. A process where white fat is converted into brown fat. Why does that matter?

White fat is the type of fat that stores lots of energy. It forms when you consume too many calories and don’t exercise enough. You know, it’s the stuff you wish would go away when looking in the mirror. Brown fat, however, has a high number of mitochondria. This type of fat actually burns calories and can help you maintain a lean, healthy weight (2).

2. CBD Oil May Ease Temporary Inflammation

Inflammation and carrying excess weight often go hand-in-hand. This association is well-established in the scientific community. In fact, a simple search in the US National Library of Medicine results in over 10,000 articles on the topic (S). Without getting into the nitty-gritty science of this relationship, here’s a quick overview of some popular studies:

  • Elevated inflammatory markers are often associated with future weight gain (3).
  • Inflammation begins in fat cells themselves. As fat mass expands, inflammation proportionally increases (4).
  • Inflammation causes insulin resistance (5), which in turn can promote obesity (6).

With this in mind, it makes sense that managing inflammation could help you maintain a healthy weight. This is where CBD oil comes into play. Researchers have found that the CBD in hemp may ease temporary inflammation by targeting α3 glycine receptors in the body (7).

The strong relationship between inflammation and weight gain is also why scientists have proposed that diets high in anti-inflammatory foods could help treat obesity (8).

3. CBD Oil May Improve Sleep Quality

When you’re looking to lose weight, sleep is probably the last thing you would think of, but it shouldn’t be. That’s because studies have found that decreased sleep duration and quality are associated with weight gain (9, 10). In some cases, it also increases the risk of obesity.

Experts believe this happens for several reasons. One of them being that reduced sleep duration and quality results in more fatigue. Less energy throughout the day means you will be less likely to exercise. Other studies have found that sleep deprivation can cause fluctuations in the hormones leptin and ghrelin which can increase your appetite (11).

Since poor sleep quality and deprivation can increase your weight, it makes sense to do the opposite: improve the quality of your sleep. CBD Oil may be the answer. Research has found that CBD can have a positive impact on your sleep.

One systematic review, for example, found that CBD was effective at treating the symptoms of insomnia (12). That means CBD shows promise for reducing the time it takes to fall asleep, preventing disrupted sleep or nighttime waking, and improving daytime tiredness.

4. CBD Oil May Melt Away Stress

Stress is another important component of maintaining a healthy weight that people often overlook. Every time you get stressed, your body releases a hormone called cortisol. In small doses, this is fine. But if you’re constantly stressed out, this chronic release of cortisol can cause you to gain a considerable amount of weight. One study even found that elevated cortisol levels from chronic stress can increase the accumulation of fat around your midsection (13).

The endocannabinoid system (ECS) also plays an important role in stress adaptation—or how you cope with stress (14). Cannabinoids such as CBD bind to receptors in the endocannabinoid system to balance the body. And research shows that CBD can significantly decrease the levels of cortisol in the body to help reduce the effects of stress (15).

5. CBD Oil May Reduce Oxidative Stress

The cannabinoids, including CBD, in the hemp plant are also known to be powerful antioxidants (16). This means they can protect your body from oxidative stress. Why does this matter? Adipose tissue, or fat cells, can ramp up the body’s production of reactive oxygen species, or ROS (17). In turn, these ROS can cause oxidative stress and promote inflammation (18), which can result in weight gain.

In theory, this means the more weight you carry, the harder it is to lose. All thanks to oxidative stress. To drive this point further, studies have even shown that diets high in antioxidants have positive effects on weight loss (19, 20). Which is why antioxidant-rich CBD oil from hemp may help with weight loss.

The Bottom Line

CBD Oil is becoming an increasingly popular dietary supplement due to the growing body of scientific research that supports its benefits. This article specifically focused on the evidence supporting CBD oil’s ability to help you maintain a healthy weight.

Research suggests CBD Oil does this by boosting your metabolism, promoting fat browning, easing temporary inflammation, improving sleep quality, reducing stress, and acting as an antioxidant in the body. All of this suggests that CBD Oil may have multiple benefits for your waistline.
By djgriffiths, ago

Top 7 Herbs for a Healthy Immune System

immune boosting herbs

Your immune system is the keystone to optimal health. When it’s working like a well-oiled machine, your immune system protects you from getting sick, speeds healing, prevents wounds from getting infected, and even destroys cancer cells before they can multiply (1).

The problem is, your immune system is constantly under siege. Environmental toxins, processed foods, stress, and countless other attackers chip away at its strength. This causes the immune system to progressively weaken, leaving you completely exposed.

That’s why taking steps to nourish the immune system is crucial. Along with regular exercise, eating organic fruits and veggies, and cleansing toxins from your body, one of the best ways to restore the immune system is with herbs.

Here are 7 of the most effective herbs to nourish the immune system.

1. Medicinal Mushrooms

When it comes to healing the immune system, mushrooms are superstars. While considered a veggie for nutritional purposes, mushrooms are widely used in herbal medicine. They have compounds that ease inflammation, balance the immune system, and even help fight infection.

But not any ordinary mushroom will do the trick. Only medicinal mushrooms like shiitake, chaga, turkey tail, tremella, maitake, and cordyceps produce worthwhile immune-modulating effects.

For example, turkey tail has bioactive compounds called beta glucans, which can enhance macrophage and natural killer cell function, making your immune response more effective (2).

Cordyceps mushrooms are bidirectional immunomodulators. This simply means that cordyceps can upregulate the immune system when it’s weak and downregulate it when it’s overactive (3).

Together, maitake and shiitake mushrooms stimulate the cellular and humoral branch of the immune system (4). Some evidence also suggests they can help fight tumors by increasing tumor necrosis factor alpha (5).

Not all medicinal mushrooms are easy to add to your diet, so you can supplement with mushroom extracts to get added immune support.

2. Echinacea

Echinacea is by far the most popular herb for enhancing immune function. Many immune supplements, cough drops, and other products that help you deal with the sniffles contain echinacea.

Several studies in mice have found that echinacea can support the immune system by activating innate immune cells—the body’s first line of defense against infection (6). The key is to take it while you’re well, to help prevent catching any colds that may be going around (7).

3. Full Spectrum Hemp Oil

Full spectrum hemp oil contains a wide variety of beneficial phytochemicals like cannabidiol (CBD). Evidence suggests that the CBD found in hemp oil can stimulate what’s called the endocannabinoid system (8). 

Among its countless other tasks in the body, the endocannabinoid system (ECS) controls how the immune system behaves (9). Why is this important?

By stimulating the ECS, studies have found that it can help the immune system achieve homeostasis, or balance. So, cannabinoids in hemp oil can both inhibit and stimulate the immune system, depending on what’s needed.

This immune-modulating effect is essential because an overstimulated immune system can create autoimmune health challenges. Which is why hemp oil is among the best approaches for supporting immune health.

4. Black Elderberry

While it may not technically be classified as an herb, black elderberry is often found in a variety of herbal blends and tinctures that are designed to enhance immune function.

Research indicates black elderberry may bolster the immune system by normalizing and stimulating the production of cytokines—molecules that regulate immunity and inflammation (10).

Elderberry is also rich in quercetin, an antioxidant with anti-inflammatory properties that helps to block compounds involved in allergies (11).

5. Adaptogen Herbs

Stress is a surefire way to undermine and weaken your immune system. When you’re subjected to stress, the hormone corticosteroid is released, actively suppressing the immune system and making it more likely you’ll get sick (12).

Aside from learning how to effectively manage stress levels, you can support your immune system with the use of adaptogen herbs. Herbs such as ashwagandha, eleuthero, holy basil, and rhodiola rosea help the body respond to stress and become more resilient against the effects of stress.

In particular, rhodiola rosea has been extensively studied for its ability to strengthen the stress response (13), and reduce stress-induced fatigue (14). Rather than taking one herb, seek out a supplement with multiple extracts to provide the best overall immune protection against stress.

6. Olive Leaf Extract

Olive leaf extract contains a powerful polyphenol called oleuropein. This herb is gaining in popularity due to the fact that it contains considerably more oleuropein than olive oil.

Studies have found that oleuropein has antioxidant, anti-inflammatory, anti-bacterial, and immune-modulating properties (15).

In addition to these effects, olive leaf extracts were found to increase the production of CD8+ and natural killer cells. Both of these cell types play an important role in eliminating infections and supporting overall health (16).

7. Ginger Root

Although ginger and its components are well-studied in the scientific community, researchers have just begun to realize its immune-modulating potential.

One recent scientific review looked at 59 different studies on the health effects of ginger. The review revealed that ginger can inhibit the production of immune cells that promote inflammation and that its compounds have important anticancer potential (17).

The Bottom Line

An optimized immune system can quite literally be the difference between sickness and health. It helps you fight off germs, can keep wounds from getting infected, and acts as a sentinel against serious health issues.

With environmental toxins, stress, and processed foods, the immune system can lose its strength over time. That’s why it’s important to take steps to nourish your immune system—to get it back into top shape. Aside from eating organic fruits and veggies, one of the most effective ways to do this is to use immune-modulating herbs. You can also double-down and incorporate immune-modulating mushrooms into your diet for even better results.

By djgriffiths, ago

How Long Does CBD Take to Work?

How long does it take for CBD oil to work?

There’s no denying that CBD oil or cannabidiol from hemp is one of nature’s most powerful compounds. An impressive body of evidence shows that CBD can quell inflammation, ease joint discomfort, melt away stress, improve sleep, and defy aging by fighting free radicals.

Many first-time users of CBD oil are excited to experience these benefits, but question how long it takes for CBD oil to work.

While you may not like to hear it, there’s no one-size-fits-all answer. Top grade CBD oil may take between 15-30 minutes to have an effect. But this number can vary significantly depending on a number of factors.

For instance, if you take a cheap CBD oil that’s not designed for maximum absorption, it could take considerably longer to feel an effect (if any at all).

High-quality CBD oil supplements, on the other hand, are designed to quickly and efficiently absorb into your body. This results in a faster-acting CBD oil with effects that you can easily feel.

The time that CBD oil takes to work also depends on several other factors such as what method the CBD is taken, how it was processed, the strength of your supplement, whether or not you have an empty stomach and so on.

It can get confusing. So, this guide will explain the different factors that affect how long it takes for CBD to work, so you can achieve the results you want.

Different CBD Oil Consumption Methods

Different Methods of Taking CBD Oil

The time it takes for CBD oil to have an effect largely depends on how you choose to take it. While there are a wide variety of ways to reap the benefits of CBD oil, the most popular include…

Sublingual Oil (Tincture):

This is by far the most popular method to supplement CBD. It involves placing several drops of a CBD oil or tincture under the tongue. From here the tiny blood vessels found under the tongue and on the inside of your cheeks rapidly absorb the CBD without having to pass through your digestive system or liver. This method can take between 15-25 minutes to feel the full effects.

Topical Balms:

Another common method is to rub CBD oil directly onto areas that are giving you trouble (such as sore muscles or stiff joints). When applied to the skin, CBD diffuses through lipids and has direct access to the cells in the area. While this method can take longer to take effect (around 20-45 minutes), it’s beneficial for targeted relief to specific areas that are bothering you.

Edibles & Capsules:

With the CBD oil market boom, there are now a variety of ways to consume CBD. This includes CBD gummies, drinks, capsules, and even CBD chocolates. While this method may be the most convenient, it is far from the best option when looking for fast relief. Because the CBD has to pass the digestive system and get processed in the liver, it can take over 30 minutes to feel any effect. The biggest downside of this method is that CBD has to pass through your liver, which can lessen the effects by the time it reaches your bloodstream.

Vaping:

This method provides the fastest results because when you vape CBD, it rapidly enters the bloodstream through the lungs. With vaping, you can expect to feel the results within 5-10 minutes. But vaping CBD comes with a huge downside: in addition to the CBD, you are inhaling other toxic chemical compounds that could cause harm to your lungs (1).  

CBD Quality Matters for Results

The Quality of CBD Oil Affects Your Results

The quality of your CBD supplement can also affect how long it takes to experience results. Low-quality CBD supplements are weak and poorly processed. This impedes how well your body can absorb the CBD, resulting in a delayed effect—sometimes there’s no effect at all!

If you want to truly take advantage of CBD’s long list of benefits, make sure you’re using a high-quality product. This will also allow you to experience consistent results with every serving.

But what makes a high-quality CBD supplement?

Without going into too much detail, high-quality CBD supplements are nano-infused (for improved absorption), organic, contain at least 20+ mg of CBD per serving, and are lab-tested for impurities.

[Learn more about how to choose a quality CBD oil.]

Your Health Goals Make a Difference

Depending on what you want to get out of CBD, the time it takes to work in your body can vary. Some results are seen faster than others.

If you take high doses of CBD oil to improve your sleep, it’s possible to get results within the average 15 to 30-minute window. With the right CBD oil, you should sleep like a baby in no time at all.

But if you’re taking CBD because you want to ease the effects of stress and inflammation, it may take a bit longer to notice any results. While the CBD may technically take effect 15-30 minutes after a dose, it can take a week or two to notice significant results.

The more your body is out of balance, the longer it typically takes to reach a threshold where you notice results—even if you are slowly getting better from day one.

CBD Results Based on Biochemical Individuality

Factors that determine your results with CBD Oil

Biochemical individuality is a fancy way of saying, everyone is different. Every person has a unique genetic profile, body composition, and daily routine.

As a result, everyone is affected by CBD differently. If two people took the same exact dosage and type of CBD, it could impact them in completely different ways. The CBD could also take differing amounts of time to take effect for different people.

That being said, here are some of the most common characteristics that can affect how long it takes for CBD to work:

Bodyweight:

Like any drug or supplement, your weight can impact how much CBD affects you and how quickly. Generally speaking, higher body weights require larger doses and vice versa. So, if you’re not feeling any results after consistently trying CBD, consider changing up the serving size.

Self-awareness:

Some people are completely attuned to their body. They notice even the subtlest of changes in how they feel. These people tend to feel results from CBD almost instantly. But very few people have this skill because today’s fast-paced society keeps your mind distracted and disconnected from your body.

So, you may want to enhance your self-awareness to notice subtle changes. The best way is to rate how you feel on a daily basis while taking CBD. Then look back after a week or two to see if you made any progress with your health goals. Not only does this train you to pay attention to your body, but it also gives you a more reliable way to evaluate your progress.

Metabolic Rate:

Metabolism isn’t just how quickly you burn calories while sitting on the sofa. It controls how quickly you break down compounds like CBD. Depending on a person’s health status and genetic profile, their metabolism can function at different speeds. Which means some people will inherently feel the results quickly, whereas others will take more time to experience results.

The Bottom Line

Most first-time users of CBD oil anxiously wait to feel results. They wonder, “how long does it take to feel the effects?”

On average, CBD oil takes anywhere between 15-30 minutes to access the bloodstream and exert its beneficial effects. But this is by no means the same for everyone.

The time it takes for CBD to work in the body can vary significantly depending on a number of factors. This includes the method of consumption, the quality of your CBD supplement, your health goals, and your body composition.

If you’ve already taken CBD and didn’t notice much of an effect, it’s important to take these factors into consideration. In certain cases, it can take some time before you begin to notice the results. Be patient and stick with it, because there is a mountain of evidence that proves CBD is effective. It just takes more time for some people to have an effect.

By djgriffiths, ago