CBD and Hot Flashes (Plus other Symptoms of Menopause)

Going through the menopause is one of the hardest and dramatic changes any woman will ever have to go through with regards to the shift that is made by the reproductive system. The sometimes-unpleasant symptoms that are present when you are in the clutches of the menopausal phase are similar to those of puberty, except they tend to be less pleasant. This transitional period is responsible for hot flashes, a change in mood or temperament, the inability to sleep as well as pain. Fortunately, you don’t have to endure all of these frustrating moments alone because, as it happens, CBD oil could just be the trusty companion that you need in order to comfortably see you through to the next phase of your life.

woman with heat pad

Women today have a life expectancy of around 80 years or above and at least 30 of these years on earth will be spent in a postmenopausal state. Furthermore, the majority of women are plagued by its frustrating symptoms for a significant amount of time after passing through the immediate process. However, there is now some excellent news for women across the world with regards to going through the menopause—CBD can offer you many of the benefits you need to get through menopause unscathed.

The symptoms of the menopause are commonly treated via pharmaceutical options including hormone replacement therapy (HRT) that tends to carry considerable long-term health risks and, after a period of time, it can become ineffective. This is just one of the reasons that women are now turning to alternative medicine such as CBD to ensure that their transition into postmenopausal life is as comfortable and easy as possible.

How Can CBD Alleviate Symptoms of the Menopause?

CBD can help manage your symptoms by interacting with cannabinoid receptors that are found present in your natural endocannabinoid system. This cleverly designed internal system is made up of several cell receptors that can be found in almost every part of your body and they are just waiting to receive signals from chemical messengers like CBD.

Scientists believe that the endocannabinoid system plays a key role in many of the essential bodily functions that we perform each day and also it is responsible for certain aspects of our overall health, including:

  • Regulating mood
  • Pain management
  • Sleep function
  • Memory function
  • Fertility
  • Regulating the body’s temperature

These scientists have a strong theory that, should your endocannabinoid system not be functioning properly, you could be at greater risk of developing a health condition. Therefore, if you use CBD as a way of balancing or manipulating the chemicals in your system, such conditions could improve or eliminate themselves entirely. This is exactly how CBD works to balance and reverse the negative consequences of menopause.

Here are a few issues that CBD can help with during menopause:

Hot Flashes

Hot flashes are one of the worst side effects that women deal with when transitioning through menopause. They can come on at any time and they usually induce feelings of nausea and anxiety. Anandamide is a natural cannabinoid that is responsible for regulating our body temperature. It has a similar chemical composition to THC and studies have suggested that if you consume CBD oil containing a higher dose of THC, your hot flashes could be a thing of the past. Finding the right dosage for your specific needs is important, as smaller doses could cause your temperature to rise—although this has yet to be evidenced properly.


The dreaded sleepless nights seem to be a common occurrence during menopause and Insomnia is often the result of the other symptoms that will be manifesting in your body. A lack of sleep can leave you vulnerable to feelings of irritability and sadness, as well as anxiety. CBD has proven itself to be an excellent natural remedy for sleep disorders, thanks to its anxiolytic effects. A restful night’s sleep on a regular basis can dramatically help you navigate the wild west of menopause more comfortably!

Excess Weight

Weight gain and menopause often seem to go hand in hand. Lifestyle changes, the aging process, and hormones all play a role in putting on excess pounds once you reach a certain age and CBD can be used as a valuable tool to help you control your appetite and boost your metabolism when combined with healthy eating and a regular exercise routine.

Decreased Libido

Aside from the obvious symptoms of the menopause, low libido can also be a common issue. This is especially true for women who have a higher sex drive, as it can often cause problems in their personal relationships as well as generating feelings of frustration. All is not lost, however, as some women have reported that consuming cannabis has provided them with some relief from a lack of libido and their sex lives have improved. It is thought that choosing the correct strain is important in the efficacy of CBD on the libido.

Pain Relief

When we consider just how much a woman’s body changes during menopause, it will come as no surprise that these hormonal imbalances can often result in pain like headaches, muscle aches, and joint pain. Fortunately, CBD is very effective when used for pain relief and it has been scientifically proved to relieve chronic pain associated with arthritis and other bone diseases.

The Loss of Bone Density

Low bone density greatly increases your risk of brittle bone disease. It is a symptom that should not be left untreated as it puts you at greater risk to fractures and bruising, as well as inhibiting your body’s ability to repair itself. Recent research has revealed that CBD actively reduces the rate of bone density loss that commonly occurs in women passing through the stages of menopause.

Anxiety and Mood Swings

During the menopause, women are subjected to fluctuating levels of both estrogen and progesterone, which are usually the cause of frequent mood swings. These mood swings are often accompanied by anxiety and add further stress into the mix. CBD is renowned for its ability to control and manage stress and anxiety and it also helps to improve your mood on a day-to-day basis. Researchers have already undertaken extensive research both on human subjects and on mice, which has allowed them to study the anxiolytic effects of CBD closely and with great success! This has resulted in CBD becoming a common treatment for anxiety issues in people of all ages.

Final Thoughts

There are already thousands of theories and testimonials with regards to the use of CBD in the medical field. Further research that is set to take place over the course of the next two years will allow scientists to come up with concrete evidence that CBD can greatly reduce the unpleasant symptoms of menopause and we could even see it replace HRT as a common form of treatment. It is still early days, but it seems that medical marijuana is here to stay and now that people have had a taste of what it can really do for them, we can expect to see more women turning away from traditional pharmaceutical treatments to guide them through menopause.

This article by Madeleine Taylor is originally published at SundayScaries.



Want a Career in Health and Wellness?

After I graduated from the Institute for Integrative Nutrition, I knew my calling was to share what I learned with others. I knew it was time for me to dedicate my work to helping others learn about their food and achieve amazing health. I wouldn’t change this for anything! I know many of you are feeling called to help others with their health and wellness too. I often get emails from others like this one…

I am a big fan ever since I came across your site and just like you have become interested in food and nutrition. I would like to learn more about holistic health and nutrition and be able to share information informing people about the truths of our food and make better choices; however I don’t know where to start. I thought about going back to school to learn more and become certified so I can actually be able to create a career out of it (figured people would rather receive info from someone with credentials) but, then I realized that is not the only way. What would you suggest? I’m just trying to see what my options are.”

Do you feel this way? Would you love a career in health and wellness?

Whether your calling is to work in wellness centers, doctor’s offices, gyms, spas, yoga studios, schools, private practices… or you want to write books, create products, open restaurants, teach, and start your own business… the Institute of Integrative Nutrition (IIN) Health Coach Training Program can help you get there!

IIN’s program teaches you how to nourish every aspect of your health and life, AND it teaches you how to launch a new career in health and wellness. You’ll get everything you need to start working with your own clients, and turn your passion for wellness into a career you love.

They provide online training, so you can work towards your certification from anywhere in the world and whenever you want!

Sign up for a free sample class here.

Inside the Sample Class you’ll learn:

  • What a Health Coach does and how they help people make lasting changes to their health and lifestyles
  • What to expect as a student at IIN
  • How IIN is leading the way to a healthcare revolution + incredible activities you can engage in!

The next training session begins soon so spring into a healthier, happier life by enrolling in the Health Coach Training Program with 30% off tuition or an Interest-Free monthly payment plan! (Plus, you’ll also receive IIN’s “3-Day Spring Detox Guide”!)

My Bonuses

If you enroll in the Health Coach Training Program at IIN right here, I will also give you access to my 14-Day Clean Eating program plus my 21-Day Reset Your Life program. This is the perfect compliment to your journey with IIN and will help make your life easier while you are in the program! And, you’ll get three-months worth of monthly meal plans, recipes, shopping guides, and resources to keep you looking and feeling your best. These bonuses are worth over $600! So, you’ll love these incredible bonuses!

If you are feeling scared about taking this step, I get it. I used to feel that way too. Throughout my life I have had some amazing people encouraging me to take the leaps of faith needed to keep growing. I want to be that person in your life. Remember, it is NEVER too late to find your calling. The community at IIN is one of the most supportive, enthusiastic groups of people I’ve ever seen, and everyone says that is one of the best parts of their program.

See for yourself! Check out the free sample class here.

If you know anyone who wants a career in health and wellness, send them this email and encourage them to go after their dreams!


Why You Should Start Dry Body Brushing Today

Fast, effective, numerous health benefits – what’s not to love about dry body brushing in the morning?

You may be thinking, Why do I need to add something else to my already busy morning routine? Let me assure you, the extra five minutes this takes is well worth the investment.

dry brush

Think back to your human biology class (minus the traumatizing exams) and answer these questions: What is the largest organ in the body? What is one of the most important elimination organs in the body, playing a large role in daily detoxification? What organ receives a third of all the blood that is circulated in the body? When the blood is full of toxic materials, what organ will reflect this with problems? What organ is the last to receive nutrients in the body, yet the first to shows signs of imbalance or deficiency?

Answer for all: the skin!

The benefits of dry skin brushing include:

  • Increasing the circulation to the skin could possibly reduce the appearance of cellulite. Cellulite is toxic material accumulated in your body’s fat cells. So, rather than take drastic measures like liposuction, how about utilizing the dry skin brushing techniques to help break down unwanted toxins?
  • Dry body brushing helps shed dead skin cells (and encourages new cell renewal), which results in smoother and brighter skin. It can also help with any pesky ingrown hairs.
  • It assists in improving vascular blood circulation and lymphatic drainage. By releasing toxins, it encourages the body’s discharge of metabolic wastes so the body is able to run more effectively.
  • Dry body brushing rejuvenates the nervous system by stimulating nerve endings in the skin (and it feels pretty great, too!).
  • It helps with muscle tone and gives you a more even distribution of fat deposits.
  • Dry body brushing helps your skin to absorb nutrients by eliminating clogged pores.
  • Dry body brushing first thing in the morning can actually set up a perfect day! By doing something solely for yourself first thing in the morning, you can develop a beautiful follow-through effect, starting with a healthy breakfast – why ruin all the good work you just did?

 Can you try dry body brushing at home?

Good news – you don’t have to book a pricey spa treatment to reap the benefits; this one can be done in your very own bathroom. All you need to do is purchase a natural bristle brush (not one made from nylon or synthetic materials). One with a long handle is also a plus, as it means you can reach all areas of the body.

The directions are pretty simple:

  • Start on dry skin before bathing.
  • Work in gentle circular, upward motions, then longer, smoother strokes.
  • Always begin at the ankles in upwards movements towards the heart – the lymphatic fluid flows through the body towards the heart, so it’s important that you brush in the same direction.
  • Your back is the only exception to the preceding rule; brush from the neck down to the lower back.
  • After you’ve finished with the ankles, move up to the lower legs, thighs, stomach, back and arms. Be cautious of softer and sensitive skin around the chest and breasts, and never brush over inflamed skin, sores, sun-burnt skin, or skin cancer.
  • Ensure you shower to wash away the dead skin cells and impurities.
  • Tip: alternating temperatures in the shower from hot to cold will further invigorate the skin and stimulate blood circulation, bring more blood to the outer layers of the skin.
  • Then follow it up with a natural moisturizer to nourish the skin. After all, doing that dry brushing to remove the old toxins, you don’t want to replace it with new toxins.

No photo description available.

Give dry brushing a shot and feel the benefits!! I would love to hear from you! Let me know if you’ve tried dry brushing and how you felt afterwards.



Do you know what’s in your beauty products? The Government doesn’t!

Do you really know what went into the cleanser or lotion you slathered on your face this morning, or the body wash/soap you used in the shower?
Many of the ingredients that go into beauty and skincare products in the U.S. are poorly understood. While the food and medicine that we consume are regulated by the U.S. Department of Agriculture (USDA) and the U.S. Food and Drug Administration (FDA), the government does not oversee the personal care industry. So who knows if that anti-aging cream you’re using is toxic?
Researchers at Tufts University are eager to understand more about how the ingredients in our personal care products impact our health. Dr. Ana Soto and her team at the Tufts University School of Medicine are undertaking an ambitious study in collaboration with the clean beauty brand Beautycounter to study key ingredients commonly used in personal care products. They expect to publish the results in peer-reviewed journals, the gold standard for academic research. This will ensure that the findings are unbiased and available to the entire beauty industry.
beautycounter safe_image
Soto is a leading researcher on the hormonal effects of chemicals. For instance, some chemicals are known to be endocrine disruptors that weaken your immune system and increase your risk of contracting certain forms of cancers. In the past, Soto and her scientific partner, Dr. Carlos Sonnenschein, published groundbreaking research about the endocrine-disruptive effects of the chemical BPA, which led the government to ban BPA from many everyday consumer products, including plastic water bottles and baby products. Now, with this project, Soto is focused on filling the data gap on the potential endocrine effects of ingredients used in personal care products and the plastic packaging in which it comes.

Beautycounter is finding out what is in our beauty products. The six-year-old startup has been in leader in pushing for better regulation in the personal care industry, and is lobbying lawmakers to pass the Personal Care Products Safety Act. The company also creates products that are free of more than 1,500 chemicals that are known to cause harm or are questionable. This research with Tufts will help bolster its own product development process.

Since 2016, Beautycounter has been helping fund this Tufts research.  This is the first time that Beautycounter is announcing this collaboration. Tufts hopes to share its initial findings about phenoxyethanol and lavender extract, two ingredients it has been testing for the last few years. Gregg Refrew, the brand’s founder and CEO, sees this investment as a form of corporate social responsibility. “We’ve known for years that there are large data gaps in the beauty industry,” she says. “This collaboration is a new type of giving.”


The government has no clue what’s in your beauty products. It has been 80 years since Congress has passed any legislation to make our beauty products safer for us. Join the movement that’s trying to make beauty products better for all of us. There is currently legislation in California to get safer, better beauty products to women! 

Maria Shriver places focus on those she considers “architects of change”, and she believes Beautycounter to be just that! Maria loves what Beautycounter stands for because of the company’s movement to make our cosmetics healthier, better for us.




10 Mental Health Habits to Try in 2019

This article first appeared on MadebyHemp.

2018 was the year we saw a strong surge of mental health awareness. The public’s focus on health broadened to also include taking care of one’s mental and emotional health. People have finally realized that one of the keys to maintaining a healthy body is to have a healthy mind.

2019, mental health awareness will continue to be one of the bigger focuses on overall well being. Learning these 10 habits will promote and improve your mental health and will be a great start to your new year.

1. Exercise



The secret to a sound body is a sound mind. But it could also work both ways. The secret to a sound mind is a sound body. It might not work for everybody, but for a majority of able-bodied people, a great way to boost endorphins is to go out and move. Find an exercise that you love. You don’t need to do what everyone else is doing. Some people prefer lifting weights, some like yoga, some even run marathons. Find that one exercise you want to stick with and run with it.

2. Gratefulness

I am grateful

Being thankful for the things you have instead of focusing on the things you don’t is a good way of bringing positive energy into your life. It will, more importantly, make you realize you are lucky to have the things you do. Practicing the habit of being grateful will help you become a more positive person.

3. Be kind



Be the person you wish other people would be to you. Make someone’s day by smiling at them, or helping them carry a heavy load, or even just opening the door for someone who has their hands full. A bit of kindness paid forward will cultivate a world of kindness. It doesn’t take much to make others smile.

4. Sleep

woman sleeping in bed


Get enough sleep. Sleep can do wonders for a tired mind and body. Don’t overdo it though. Get the right amount of sleep in order to feel rested and ready to tackle your day, every day. Put your screen away close to bedtime and concentrate on relaxing. Give your body and mind the time to recover and recuperate.

5. Hang out with friends

friends in sitting in park

Socialize. Even the most introverted person has someone they prefer to hang around with. It does wonderful things to your soul to share your time with the people that matter.

6. Chocolate

made by hemp chocolate

Better yet, try Therapeutic Chocolate with Cannabidiol (CBD) oil.  Cannabinoids are non-psychoactive and can reduce anxiety. If you are looking to incorporate CBD into your diet, but is not very much of a fan of its earthy taste, chocolate is the way to go. Cannabinoids are found to keep the body in neutral state, and support the functions of the brain, as well as the central and peripheral nervous system. Get your chocolate fix for the day, and get CBD’s benefits while you’re at it.

7.  Laugh

friends laughing


When they said laughter is the best medicine, they were not kidding. Laughter helps ease stress and anxiety. Hang out with a funny friend, or watch a comedy show. Or maybe learn a few jokes and share them with your friends. Laughter is one of those things that multiply when shared.

8. Eat well

eat well food


A few desserts won’t hurt you any but for the most part, feed your body the things it should be fed. Eat a healthy and balanced diet. This will ensure your body will feel healthy and will give you less things to stress or worry about. Avoid things that will harm your body like smoking or excessive drinking.

9. Love yourself

woman on beach

Tell yourself something nice every day. Most people are generous with giving away compliments to others but are stingy when it comes to themselves. Start your day by giving yourself a sincere compliment. It could be something simple like “oh my skin looks very nice today”. Or “I do make an amazing omelet.” And develop this into a daily habit. Because loving yourself will allow you to love others more freely.

10. Meditate

woman meditating in forest

Give your mind a chance to empty itself out of the negative energy that is pervasive in the world. Give your mind the space to breathe and relax. And as you relax your mind, you relax your body. Meditation is a great way to connect your mind and your body into one plane. It is a good way to relax and to relieve yourself of any stress that you may have. Meditation also complements therapy.

To your health



Book Review: Renegade Beauty by Nadine Artemis

Renegade Beauty

I first met Nadine at a Women’s Wellness Conference four or five years ago in Costa Mesa, California.  I just love listening to her speak. She is very knowledgeable and she is  passionate about educating women about health and wellness. She is also the author of Holistic Dental Care: The Complete Guide to Healthy Teeth and Gums.   She is the founder of  a line of products called Living Libations which she creates in Toronto, Canada.

I picked up her newest book, Renegade Beauty, at the Longevity Now Conference earlier this month. Her book covers beauty from the inside out meaning beauty is about your whole body from your gut health to what you eat to what you are putting on your skin. For example, she goes into detail about what happens when you take a shower and what the chemicals from the water do to your skin.

These are some photos I took at the conference while Nadine spoke.  This is a glimpse of some material that is in her book.





Stop Nadine LNC 4902018



The Foreward of the book is by actress Carrie-Anne Moss, who also lives a holistic lifestyle. And she uses Nadine’s products!


Carrie Anne Moss 492018

I highly recommend reading Nadine’s book, Renegade Beauty!




11 Ways to Boost Your Immune System for Optimal Health

Do you feel sluggish?  Do you feel pain? Maybe your lymphatic system is blocked.

This next blog post is a continuation of my last post…I will elaborate more on Dr. John Douillard’s teachings. Dr. Douillard is author of the Three-Season Diet.


Three Season Diet


The lymphatic or lymph system is a complex network of fluid-filled tubes that carries away toxins filtered through lymph nodes, which trap and neutralize harmful substances. Yet for the lymphatic system to move and deactivate toxins, our muscles have to be pumping.

The lymphatic system is a system made up of glands, lymph nodes, spleen, thymus gland, and tonsils.  It bathes our body’s cells and carries the body’s cellular sewage away from the tissues to the blood, where it can be filtered by two of the body’s main detoxification organs: the liver and kidneys.  This sewage is made up of chemical processes such as over-the-counter and prescriptions drugs, cigarettes, airborne pollutants, food additives, pesticides, and other toxins.

If you are feeling pain from injuries, excess weight, or pain disorders such as arthritis bursitis, headaches, and other pain, a sluggish lymphatic system may be playing a role.

In the case of chronic pain, post-surgery, or pregnancy—where little movement is present—blockage of the lymphatic system can compromise immunity and lead to further health problems due to an overwhelming buildup of toxins.

Here are 11 ways you can get your lymph flowing smoothly.

1. Take deep breathes.  Your lymph system relies on the pumping action of deep breathing to help it transport toxins into the blood before they are detoxified by your liver. So take a deep breathe of oxygen through your nose and breathe out the toxins from your mouth.

2. Movement.  Exercise ensures the lymph system flows properly.

3. Drink plenty of water.  Lymph fluid cannot flow properly without adequate water. Add some fresh lemon juice to help ensure the water is readily absorbed by your cells.

4. Eliminate soda, sports drinks, and so-called fruit “juices.”

5. Eat more raw fruit on an empty stomach.  The enzymes and acids in fruit are powerful lymph cleansers.  Eat them on an empty stomach for best digestion and maximum lymph-cleansing benefits.  Most fruits digest within a half hour or so. Note: If you have acid reflux or digestive issues, eat fruit with other foods.

6. Eat plenty of green vegetables.  Eating plenty of greens to get adequate chlorophyll helps purify your blood and lymph.

7. Eat raw, unsalted nuts and seeds.  Eating more nuts and seeds to power up your lymph with adequate fatty acids.  Choose from walnuts, almonds, hazelnuts, macadamias, Brazil nuts, flaxseeds, sunflower seeds, and pumpkin seeds.

8. Add herbal teas to give your lymph a boost.  Drink herbal teas with astragalus, echinacea, goldenseal, pokeroot, or wild indigo root tea.  Note: consult an herbalist or a naturopath before drinking these teas with medication.

9. Dry skin brush before showering.  Use a natural bristle brush.  Brush your dry skin in circular motions, upward from the feet to the torso and from the fingers to the chest. Work in the same direction as your lymph flows – toward the heart.

10. Alternative hot and cold shower for several minutes. The heat dilates the blood vessels and the cold causes them to contract.

11. Get a massage.  Studies show that a massage can push up to 78 percent of stagnant lymph back into circulation.  Massage frees trapped toxins.

Other suggestions: maintain a healthy diet by eating whole clean foods and add meditation into your routine.


To your health and happiness,




How to Oil Pull While Removing Toxins from Your Body

Have you heard of oil pulling? Perhaps you’ve heard a friend briefly discuss their success with oil pulling but you’re unsure about where to start? Read on for successful tips to oil pulling and the benefits behind this toxicity cleanser!
First of all, what is oil pulling and what kind of oil do you use? Oil pulling originates from ancient Ayurvedic medicine in which you detoxify your teeth and gums by swishing around unrefined coconut oil in your mouth for 10-20 minutes. Along with the detoxification of your gums and teeth, oil pulling assists in teeth whitening, and reversing cavities and tooth decay! The process is simple and can be done before brushing your teeth, at night or in the morning!


1. Head to your local health food store and pick up a container of unrefined coconut oil!

2. Put 1-2 tablespoons of coconut oil in your mouth.

3. Swish for 20 minutes. The key is to keep the oil in your mouth long enough that the toxins don’t reabsorb into your gums, yet it still needs to be able to break through the plaque and tooth decay accumulated throughout the day.

4. Do not swallow the oil. The toxins released from your teeth and gums should never be ingested. After all, you’re cleansing your mouth- it’s best to dispose of the oil in your mouth in a trash can. Oil can coagulate in the pipes and cause drainage issues if you spit in the sink.

5. Brush your teeth with an anti-bacterial and fluoride-free toothpaste! If you are out of your natural toothpaste, you can mix baking soda with water and brush in a circular motion.

Oil pulling is a basic concept but reaps great results! Several emerging studies have shown oil pulling is responsible for the complete reversal of tooth decay and cavities, as well as eliminating excessive plaque and helping to cure gingivitis! If you are pregnant, nursing, or have dental issues, consult with your physician prior to oil pulling, as a precautionary step!

Stay tuned. I am creating a 21-Day Ayurvedic Detox.  It will include one of my mentors, Dr. John Douillard’s, Author of the Three Season Diet, protocol.





Dr. Weil’s 5 Health Essentials

Dr. Weil believes food is the optimal medicine. He suggests eating an anti-inflammatory diet. More health practitioners are confirming that you are what you eat. Dr. Weil suggests that the Standard American Diet (SAD) promotes inflammation. The SAD gives the wrong kinds of fats, carbohydrates, and inflammation throughout the body. SAD is the root cause of most chronic diseases i.e. cardiovascular disease, Alzheimer’s, digestive disorders, and cancer. The right kind of food is nature’s way of controlling inflammation. The cure can start with whole natural foods close to the way nature produces them. Example: kale is a super food, full of vitamins, minerals, and cancer-protective elements.
Dr. Weil is the author the book, True Food. He believes you don’t need to take medication in most instances to be healthy. Just need to eat right.
Here are some of Dr. Weil’s suggestions:
  • Olive oil is the best oil you can use.
  • Valerian is a safe and effective sleep aid
  • DMSO – good to relieving tennis elbow
  • Eucalyptus oil – good for respiratory system, put a couple drops in hot water and breathe the steam
  • Meditate every day.  The morning is recommended.  He believes you need to feed your soul as well as your body.
Emphasize the body’s natural healing power and many people don’t realize how important lifestyle choices. Most diseases are lifestyle diseases and people need to make better choices.
He believes the single biggest mistake people make is to expect a quick fix i.e. pharmaceutical drug or some kind of technological fix. Many people don’t want to do the simple lifestyle change.
Dr. Weil’s 5 Health Essentials
Dr. Weil believes these five health essentials should be included in everyone’s diet.
Essential #1: Iodine
Iodine is a multipurpose mineral essential for good health. Iodine keeps everything functioning: brain, heart, stomach. Iodine regulates all key metabolic functions including blood cell production, muscle function, body heat, and hormones. Iodine essential for optimal health. Many women are deficient in iodine. The mainstream diet (Standard American Diet) does not contain enough iodine. Body does not make iodine. Iodine needs to come from food. Manufactured, processed, and refined foods don’t help.
Salt does not contain iodine unless the label says iodized. Iodine important because it controls metabolism. red cell function, muscle function, hormone production.
An iodine deficiency causes the following symptoms: intolerance to cold, fatigue, weight gain, gastrointestional problems, skin abnormalities, and mental issues.One of the major signs of iodine deficiency is an enlarged thyroid gland. Symptoms include puffy eyes, dry skin, brittle hair and nails, and exhaustion.
Foods containing iodine: dairy products, fish, seafood (tuna, sardines, mackeral), shellfish, seaweed, kelp extract, Seaweed is the best way to get iodine.
Tip: Asian Mushrooms
For another way to enhance your health, try Asian mushrooms. Prominent in Chinese medicine, these superfoods are believed to increase resistance to stress and boost longevity. Dr. Oz’s personal favorites are shiitake and maitake oyster mushrooms. Eat them today to unwind and extend your life.
Essential #2: Pistachios and DGL 
Pistachios and DGL are essential for good digestion. Relieving heart burn, stomach pains, IBS caused by Standard American Diet and stress.
Pistachios have fiber, minerals. Research shows that they are a good prebiotic (they feed the good bacteria in the gut.) He recommends taking prebiotic before eating. Pistachios have fewer calories than other nuts. They contain healthy fats unlike other nuts.
DGL for indigestion and heartburn. DGL is an extract of licorice, herbal extract. Recommends to take DGL in capsule form. Acts to increase mucuos coating in stomach and esophagus which protects against irritation by stomach acid. Recommends to take DGL four times per day (15 minutes before meals and 15 before bedtime at night.)
He feels that besides poor diet, stress is a major factor to health.
Tip: Know Your Probiotics
Another way to guard your gut is with probiotics. These live microorganisms help restore the friendly bacteria you need in your gastrointestinal tract to keep digestion running smoothly. Look for an effective strain like bifidobacterium to treat an array of conditions.
Essential #3: Palm Reflexology
Stress is toxic for both your body and mind; managing your stress level is essential to good health. Dr. Weil recommends a reflexology technique based on Chinese medicine. This 5,000-year-old theory applies pressure to specific points on your body, activating channels or “meridians” which help to release tension and promote the free flow of blood and energy. This type of therapy has been used for centuries to provide pain relief, improve circulation, and alleviate muscle tension.
For relaxation, Dr. Weil recommends palm reflexology. The next time you feel stressed, try the following simple technique: Using the thumb and index finger of your right hand, rub the fleshy areas between the thumb and index finger on your left hand. Then, starting at the base of each finger, squeeze and roll upwards towards the fingertip, gently pulling outwards as you go. Next, take your thumb and firmly massage small circles all over the palm of your hand. Repeat the process on your other hand. When you’re finished, clench your fists and hold them for 10 seconds, then extend your hand and spread your fingers for 10 seconds. Shake out your hands gently and finish by taking four deep, slow breaths.
Tip: 4-7-8 Breathing Technique
Another way to tame your tension is to employ the 4-7-8 breathing technique. Close your mouth and inhale quietly through your nose for a mental count of four seconds. Hold your breath for a count of seven, and then exhale completely through your mouth, making a whoosh sound to a count of eight. This simple breathing exercise is a natural tranquilizer for the nervous system.
Essential #4: The Rules of Raw
Dr. Weil believes that food is medicine, so the raw food movement is something he’s carefully examined. His verdict? He doesn’t recommend eating only raw foods, for two major reasons.
First, you lose much of the best flavor, texture and appearance of your foods if you’re only eating them raw. Secondly, some of the vitamins and minerals are less available to the body in raw vegetables than when they’re cooked.
With the raw diet, he suggests that you know the rules of a raw food diet. Know which foods are best raw and which ones are best cooked. Lots of fruits and vegetables have protective compounds in them that are more available to a person’s body in cooked form. Example: tomatoes (lycopene – which protects against some forms of cancer like prostate cancer) and carrots. Leafy greens are best to eat raw because they retain their nutrients.
Crushed garlic and asparagus are best when eaten raw. Mix garlic with olive oil or drizzle garlic on bread.
Raw Asparagus has folate, an essential B vitamin. Cooking reduces folate.
Your body can only obtain lycopene, a carotenoid pigment that protects against cancer, from tomatoes when they’re cooked. Similarly, the carotenoids in carrots are more available from cooked carrots than their raw counterparts. Yet this rule isn’t true of all foods. Leafy greens like watercress and arugula are at their healthiest when left raw; heating them breaks down nutrients and destroys their benefits. If you want to eat some of the healthiest raw foods, try either garlic or asparagus.
Garlic is a superfood that promotes immunity and helps maintain healthy blood circulation. The active component in garlic is the sulfur compound called allicin, a powerful chemical that is produced when garlic is chopped, chewed, or bruised. Allicin acts as an antibiotic and helps the body to inhibit the ability of germs to grow and reproduce. The amount of allicin in one clove of garlic, around 1 milligram, is said to have the potency of 15 standard units of penicillin.
Cooking garlic diminishes allicin, so eat it raw to maximize your benefits. For best results, crush the cloves to release the healthy enzyme. The production of allicin is greater if the garlic is exposed to air, so let the crushed garlic stand for 10 minutes before combining it with other foods. Add it to a salad dressing or tomato sauce. You can also try spreading 1/2 teaspoon on some toast with a bit of cheese to make a raw garlic bread. Sweeten it up by adding a spoonful of honey and a dash of lemon.
Essential #5: CoQ10
Dr. Weil’s final essential sounds almost too good to be true – a super-pill to slow aging. The supplement is CoQ10, a substance that protects your heart and brain from oxidative stress, meaning it blocks the free radicals that break down cells and cause aging. Coenzyme Q10 is made by every cell in the human body. It’s particularly concentrated in tissues having high-energy requirements, such as the muscles of the heart and the brain, which requires huge amounts of uninterrupted energy to regulate, integrate, and coordinate ongoing nervous system transmissions.
Researchers have discovered CoQ10 levels diminish with age, while dietary inadequacies, certain diseases and medications can also significantly reduce CoQ10 levels in the body. CoQ10 is found in foods like sardines, beef and peanuts, yet you’d need to consume huge portions to obtain your daily dose through diet. Dr. Weil recommends taking a pill. He suggests the average adult try a supplement of 120 mg daily. To facilitate your body’s best absorption, take a 60 mg soft-gel capsule twice a day with a meal containing fat.
Tip: Spill Your Oil
Another way to slow your aging is to purge your pantry of all of your toxic fats. Do a smell test on your oil – if it smells like paint, pour it out and get rid of it!
Tip: Natural Fatigue Fighters
The next time you’re extra exhausted, turn to Mother Nature. These healing remedies from Dr. Weil’s trusted colleague, Dr. Tieraona Low Dog, can fight fatigue and restore your zest for life.
Golden Root
Also known as rhodiola or arctic root, this plant has been used since ancient times to treat fatigue. Studies have really shown that golden root improves mental concentration, physical endurance and helps with general chronic fatigue.

10 Tips for a Restful Night’s Sleep

Scientific evidence supports that nutrient rich foods can provide us with the nutrients we need for our general health and well being.
Nutrients work best synergistically from natural food sources, rich in nutrients such as vitamins, minerals, fiber, protein, essential fatty acids, and antioxidants. This is good to know because your diet has a lot to do with the quality of the sleep you will get!
There are many things you can add to your afternoon and evening routine, that will help you to fall asleep more easily and promote a more restful sleep.
Here are some tips:
1. Evening meals should be geared towards relaxation and good digestion. Foods high in tryptophan will help promote better sleep. Tryptophan serves as a precursor for serotonin, a neurotransmitter that helps the body to regulate appetite, sleep patterns, and mood.
Tryptophan is an essential amino acid, one that our bodies cannot manufacture and which we must get from our diet. Excellent sources of Tryptophan or protein-rich foods are: cage-free eggs, Crimini mushrooms, tuna, hormone-free chicken, turkey, tofu, lamb, grass-fed beef, spirulina, sardines, shrimp, wild-caught fish like cod and salmon, and raw dairy products. These foods for dinner make an excellent foundation of your main meal choices.
Vegetables that are very good tryptophan sources are: spinach, soybeans, asparagus, broccoli, cauliflower, collard greens, Swiss chard, and kale. Create your dinner around these Tryptophan rich food sources and see how this changes your sleep quality.
2. Avoid caffeine in the four to six hours before bedtime. Caffeine drinkers may find it difficult to fall asleep. Once they drift off, their sleep is shorter and lighter. For some people, a single cup of coffee in the morning means a sleepless night. That may be because caffeine blocks the effects of adenosine, a neurotransmitter thought to promote sleep.
People who suffer from insomnia should avoid caffeine as much as possible, since its effects can endure for many hours. Because caffeine withdrawal can cause headache, irritability, and extreme fatigue, some people find it easier to cut back gradually than to go cold turkey. Those who can’t or don’t want to give up caffeine should avoid it after 2 p.m., or noon if they are especially caffeine-sensitive.
3. Avoid alcohol in the four to six hours before bedtime. Also, alcohol depresses the nervous system, so a nightcap can help some people fall asleep. However, the quality of this sleep is abnormal. Alcohol suppresses REM sleep. Drinkers have frequent awakenings and sometimes frightening dreams. Alcohol may be responsible for up to 10% of chronic insomnia cases. Also, because alcohol relaxes throat muscles and interferes with brain control mechanisms, it can worsen snoring and other breathing problems.
4. Do not eat large meals within two hours of your bedtime. Your emphasis should be on low glycemic index carbohydrates, such as: whole grains, a mixed green salad or lightly sautéed vegetables rather than high-glycemic index, blood-sugar-elevating carbohydrates.
Try to avoid food choices with a high glycemic index such as white potatoes, corn, oats, rice, bananas, orange juice, pineapple, figs, raisins, cantaloupe, and watermelon.
Food choices with a low glycemic index are: lentils, garbanzo beans, split peas, almond or coconut milk, black beans, and most vegetables such as: spinach, lettuce, zucchini, asparagus, celery, cucumber, radishes, broccoli, Brussels sprouts, eggplants, onions, tomatoes, cauliflower, bell peppers, green peas, and squash.
5. Include a small portion of a healthy fat containing food such as: olive oil, avocado, nuts, or seeds.
6. Include herbal teas that are non-stimulating, like chamomile or peppermint.
7. Avoid sugar – refined sugar! If a dessert is desired, eat a moderate amount of fruit. Fresh fruit lightly steamed with cinnamon on top makes a great dessert!
8. Avoid brain stimulants like: bacon, cheese, chocolate, eggplant, ham, potatoes, sauerkraut, sugar, sausage, tomatoes, and wine close to bedtime. These foods contain tyramine, which increases the release of norepinephrine, a brain stimulant.
9. Exercise in the late afternoon to make your body tired.
10. Take a hot bath an hour or two before bedtime. Add a couple drops of essential oils such as Lavender or take an essential oil-infused epsom salts bath.  Diffuse essential oils like Vetiver, Roman Chamomile, Ylang Ylang, Bergamot, Sandalwood, or Marjoram.
Try these tips and see how your sleep improves.
Improving Sleep: A Guide to a Good Night’s Rest, a Special Health Report from Harvard Medical School.