Calcium

Calcium is a mineral in our body that keeps our bones and teeth strong. Although calcium is vital for our bones, we also need it for proper nerve, muscle and cardiovascular functioning. We store calcium in our bones and if we do not get proper amounts of this mineral from our diet our body will take it from the bones. Over time, this can be detrimental to your health and cause weakened bones, arthritis and osteoporosis. 

In Western society we are bombarded with advertising from the dairy industry stating that we need milk, cheese and yogurt for a healthy diet and strong bones. Yes, dairy is a great source of calcium - but there are many other calcium rich foods to nourish our bodies. Dark leafy greens, bok choy, broccoli, fortified cereals and non-dairy milk, salmon (with edible bones) and sardines, to name a few. If you prefer dairy, buy brands that are hormone-free, organic and local if possible.

Supplements are always an option for optimal health. However, calcium supplements can cause constipation and should be balanced with proper magnesium consumption. We also need proper levels of Vitamin D in our body in order to absorb calcium. Sources of Vitamin D come spending time in the sunshine, ingesting cod liver oil, eating tuna, eggs and mushrooms. Talk to your doctor or wellness practitioner about more supplement options or dietary changes that are best for you.

Other things to consider when questioning if you’re getting enough calcium is intake of coffee, alcohol and whether or not you are getting enough exercise. Drinking caffeine can decrease absorption of calcium, whereas alcohol can suppress bone-building cells leading to weaker bones over time. Exercise is great for boosting mood and detoxifying the body, but also plays a role in keeping our bones strong and free from injury.

Essential Oils for Common Cold Symptoms

Aromatherapy — the use of essential oils — can relieve pain and reduce the length of illness. Essential oils can be used topically or inhaled using a diffuser, cotton ball, or steamer. Oral ingestion of essential oils is not recommended unless directed by a certified practitioner because a great deal of knowledge and expertise of essential oils is required for safe use. Some essential oils are toxic if ingested or may react with medications.

While there are dozens of options, the following are common essential oils that are affordable, versatile, and effective for cold and flu relief.

Melaleuca, more commonly known as tea tree oil, is an antibacterial and antiviral. It provides relief from sinus infection, cough, congestion, bronchitis, and any other infection of the nasal or upper respiratory system. 

Carrier oils are used to dilute essential oils prior to topical application. Undiluted essential oils applied directly to the skin can cause minor to severe skin irritation in some individuals.  Virgin coconut oil, olive oil, and unscented lotions are simple carrier oils for topical use of essential oils.
 
Lavender oil is the queen of essential oils. Widely known for relaxing properties, it is also credited with antiseptic and anti-inflammatory properties. With a carrier oil, apply lavender topically to the throat for sore throat. A few drops on a pillowcase will provide relaxing aromatherapy to help you get some sleep.

Peppermint oil contains compounds that relax the airways and open congested sinuses and nasal passages. It has strong anti-inflammatory effects and must always be used with carrier oil. Beware that peppermint oil is too strong to use on children unless heavily diluted. Use a cotton ball for direct inhalation or put a couple drops in a warm bath or on a wash cloth in steaming shower.

Rosemary oil is gentle as a topical application with antimicrobial and pain relieving properties. It provides relief from congestion and its antiseptic action makes it useful for respiratory infections. It can be added to carrier oil and massaged on sinuses, forehead, neck, and shoulders to reduce pain. If applying to an adult, rub it over the sinuses if peppermint oil is too strong. Make a bath to relieve sinus congestion by adding five drops of peppermint oil, 10 drops of rosemary oil, a half-cup of baking soda, and one cup of Epsom salts to a warm bath.  

Antiseptic steam can be inhaled deep into the chest and nasal passages to loosen heavy congestion. Simply heat water to boiling point, remove from heat, and pour into a large ceramic or glass bowl. Add three to four drops of rosemary or tea tree oil, place your head above the steaming bowl and cover your head and the bowl with a large bath towel. The steam will be hot so be very careful not to put your head too close to the bowl. Inhale slowly to disinfect and relieve inflammation in your sinuses, throat, and chest.

Combine these essential oils to augment their healing properties. For sinus and chest congestion, steamers and baths are really effective. Headaches, sinus pressure, and sore throat gain quick relief with a topical application. Antiseptic properties may be enhanced when inhaled while asleep, so use a diffuser or put a cotton ball with oils in your pillowcase for overnight healing.

ADAPTOGENS

Maybe you've heard of adaptogens from your most health conscious friend or seen adaptogenic lattes pouring all over Instagram. But what are they, and why should we be taking them for our health? Adaptogenic herbs do what they say - they help our bodies to adapt to stress and return our bodily systems back to homeostasis. 

Currently, our lifestyles are overrun with stress. Our bodies adrenal systems are meant to control stressful situations by releasing adrenaline in fight or flight situations such as finding dangerous wildlife in our backyards. Assuming we are not living off the grid in nature, most of our bodies are responding the same way as if we've found a tiger in our living room when really it's a text notification on our smart phones. We are a culture of constant stimulation and living in a fight or flight mode all to often, wreaking havoc on our energy levels and digestive systems - insert our need for adaptogens.

Adaptogens work by bringing our stress hormones into balance. On a scientific level, when we take adaptogenic herbs over time, we are able to protect the mitochondria from stress induced damage because the herbs stimulate our cells to produce proteins that resist stress and create longevity for our immune and nervous systems.*

The most common used adaptogenic herbs are: Asian Ginseng for a boost in immunity and building endurance in the physical body, Holy Basil for heart health and overall stress on the nervous system, Milk Thistle to reduce stress associated with hormone imbalances, Ashwagandha for increased energy and sexual vitality and Rhodiola Rosea to reduce brain fog and mild depression and anxiety.

To find the best combination of herbs for your consumption talk to your healthcare practitioner and do your own research on these wonderful herbs for your wellbeing.

*Adaptogens: Herbs For Strength, Stamina, and Stress Relief ©David Winston, RH (AHG), 2004; Revised 2011