Mindfulness Meditation Works to Reduce Anxiety

The new research adds more evidence to the use of mindfulness as a powerful mental health tool.

Mindfulness meditation, a practice including breath awareness and body scanning, is as effective at treating anxiety as a commonly-used antidepressant.  Practicing a certain form of mindfulness helps relieve symptoms of anxiety as well as a popular antidepressant.

In a new clinical trial, it was found that mindfulness-based stress reduction (MBSR) was as effective as escitalopram (Lexapro) in treating anxiety disorders in some people.

As a treatment for anxiety, MBSR had fewer side effects. But the practice was more difficult to maintain. It is more time-consuming and difficult to stick with for some people. It can also be an intense experience.

On the other hand, about 80% of those using drug reported at least one side effect, including increased anxiety, trouble sleeping, decreased libido, headaches or nausea, though most reported mild side effects.

“The drug works great. But it’s not for everyone, some people might be particularly hesitant about side effects,” said Dr. Elizabeth Hoge, director of the Anxiety Disorders Research Program and associate professor of psychiatry at Georgetown University Medical Center. 

Anxiety disorders are characterized by habitual worrying thoughts about the future, typically revolving around bad outcomes and a person's inability to control larger aspects of their lives. Anxious thoughts can trigger a physiological response, like increased heart rate or breathing, which can then trigger even more anxiety. 

"That sort of thing snowballs," said Dr. Hoge. "With meditation, people can practice not letting the thoughts be overwhelming and learn to put them aside." 

Mindfulness effective at curbing symptoms of anxiety and depression by allowing a person to become more aware of their thought processes and eventually interrupt them. 

Mindfulness brings people back to the present—through breath and body awareness, along with moving meditations—to help better regulate the body's stress response to those future thoughts, and rewire how a person relates to anxiety. 

It is important to note that learning how to control these thoughts does not mean not having them at all. Rather, it means shifting one's mindset from allowing worries to take control of their mind and body, to recognizing that they are having an anxious thought, acknowledging it, and letting it pass without causing a reaction. 

This interrupts the feedback loop before it even starts, according to Dr. Hoge, who recommends reframing a thought like "I'm scared I'm going to fail this exam" to "I'm having a thought about failing this exam." 

However, according to Dr. Stephen Ferrando, director of psychiatry at Westchester Medical Center and chairman of psychiatry at New York Medical College, anxiety disorders often exist alongside other conditions, such as depression, and some people will benefit more from medication than mindfulness-based interventions. 

"People with anxiety disorders experience a sense of loss of control and lose their sense of internal agency and ability to change. Their focus is outward and on the future."

“Not all patients, such as those with psychosis or an unstable mood disorder, or severe post-traumatic stress, can actually participate in mindfulness until their symptoms are reduced,” he said. 

Health Benefits of Cilantro

Cilantro is the leaves and stems of the coriander plant. Cilantro is also the Spanish word for coriander.

Cilantro is a bright green herb commonly used in Mexican, Asian and Middle Eastern cooking, as well as other cuisines around the globe. Both the soft feathery green serrated cilantro leaves as well as the stems are used in most dishes. They sprinkle it atop guacamole, salads, beans, stir-fries, soups, fish, curries and more. In many Asian recipes cilantro might be referred to as Chinese Parsley or coriander leaves.

Cilantro is a good source of nutrients. A quarter cup of raw cilantro leaves (about the size of a golf ball) provides 16% of the daily value (DV) of vitamin K, which supports bone health according to the National Institutes of Health Office of Dietary Supplements. 

It also offers 5% DV of vitamin A and 2% DV of vitamin C—two vitamins that are important for immune function. 

Beyond its vitamin value, cilantro also offers up important compounds called antioxidants, especially polyphenols which prevent or delay certain types of cell damage that would have otherwise contributed to premature aging and heightened disease risk. 

Traditional medicine has long used parts of the coriander plant (including cilantro leaves) for pain, inflammation, gastrointestinal problems and the herb may have cardiovascular (heart) benefits, such as helping to regulate blood pressure and heart rhythm due to its high antioxidant content. 

Some people loathe cilantro as they find the flavor soapy, acrid or pungent due to the smell of a compound in cilantro called aldehydes. Additionally, because cilantro is often consumed raw, it poses the risk of being contaminated with bacteria that would have otherwise been killed via cooking. 

Reishi

 

Reishi, also known as the “mushroom of immortality”, is a formidable fungi that has been revered for its beneficial properties for millennia.

Reishi is a polypore mushroom, growing in damp, dark forests and the occasional rotting log. It is increasingly cultivated on logs, sawdust, and woodchips as the polypore mushroom becomes more popular. The fruiting body has a red veneer exterior with a fanlike, renal-shaped appearance. Bitter in flavor, reishi continues to gain global attention as a mushroom of health and divinity. 

Reishi contains over 400 different bioactive compounds including triterpenoids, polysaccharides, nucleotides, sterols, steroids, fatty acids, proteins, peptides and trace elements. The bioactive compounds in Reishi mushrooms work on a cellular level, providing support to bodily systems that help them function optimally. The mushroom proteins contain all the essential amino acids our body needs to stay healthy. The low total fat content and high proportion of polyunsaturated fatty acids are considered significant contributors to Reishi’s health value.

As reishi mushrooms contain polysaccharides, specifically beta-glucans, which are known to support overall wellness and the body’s immune defenses to stay feeling healthy, it is often consumed as an adaptogen to balance the body and mind. In Traditional Chinese Medicine, reishi was typically employed as a tonic herb to support the body’s vital energy or Qi. It is used to balance Qi, ease the mind and relieve cough and asthma, and is recommended for dizziness, insomnia, palpitation and shortness of breath.

Potential uses of Reishi mushrooms include: 

• Alleviating common anxiety and restlessness 
• Supporting healthy lung function
• Managing occasional sleeplessness 
• Strengthening the processes of the immune system 
• Providing powerful antioxidants for cellular health 
• Helping the body adapt to environmental stresses

There are over 2,000 different species of Reishi mushrooms. Ancient Chinese texts discuss the six colors of reishi.

The most common and well-known color is the red variety. The other colors are blue, yellow, black, white and purple. 

Red Reishi (Ganoderma lingzhi)

Red reishi is the best known of all Reishi fungi. The most popular species is Ganoderma lingzhi (or lucidum). 

The red Reishi is known to support the healthy function of internal organs like the liver, lungs and heart. Of all the varieties, red is traditionally considered to be superior to other colors because of its high polysaccharide content, such as beta-glucans. It also has very high antioxidant content and thus supports cellular health and functional inflammatory responses. 

Black Reishi (Amauroderma rugosum)

It shows a similar antioxidant capacity to most medicinal mushrooms. The black Reishi has been used in interesting folk practices throughout Asia. 

Purple Reishi (Ganoderma sinense)

Similar in genetic composition to the red Reishi, it is sought after for its more delicate taste and immune-system supporting benefits. 

Yellow Reishi (Ganoderma curtisii)

With a biochemical profile very similar to red Reishi, containing the same beneficial polysaccharides, it has many of the same health-promoting benefits as the more common red variety, such as anti-tumor, supporting the immune system and the liver as well as antibiotic.

Blue Reishi (Trametes versicolor)

Blue Reishi, or sometimes called green Reishi, is more well-known as Turkey Tail (Trametes versicolor) or Yunzhi in Chinese. This mushroom grows all over the world and is one of the most popular functional mushrooms. 

Turkey Tail is very well known in Asia since two effective cancer-fighting drugs have been developed from it: Polysaccharide K (PSK) in Japan and Polysaccharide Peptide (PSP) in China. It is also loaded with prebiotics, which helps maintain a healthy gut balance and helps reduce indigestion.

In addition, Turkey Tail supplements can help promote healthy cellular responses in cats and dogs suffering from malignant cell growth. The beta-glucans in Turkey Tail mushrooms also help to balance the immune responses in dogs with auto-immune disorders. 

White Reishi (Laricifomes Officinalis)

More commonly known as Agarikon, white Reishi was used as a treatment for tuberculosis and smallpox. Recent studies have shown it to possess antimicrobial properties. 

As the Reishi mushroom is a hard, dense polypore, so you might not necessarily eat it as food. Once it is processed into a powdered extract, it can be used in recipes, taken in capsule format, decocted as a tea, blended into warm beverages and coffees, or employed as an ingredient in culinary creations.

In general, Reishi is a very safe medicinal plant with few side effects or risks. However, if you are taking anticoagulants, antiplatelet drugs, or high blood pressure medication — or if you are pregnant or breastfeeding — be sure to talk to your doctor before supplementing with Reishi.

Using Artificial Sweeteners May Raise the Risk of Heart Disease

 

Artificial sweeteners— also called sugar substitutes—can be found in everything from soft drinks to baked goods, yogurts, cereals and dairy products. These sweeteners have long been viewed as a way to avoid the health-related risks associated with traditional sweeteners, such as high blood sugar, type 2 diabetes and obesity. 

Also, many people use artificial sweetening alternatives rather than real sugars as a way to cut calories and lose weight.

However, a new study has found that artificial sweeteners may actually be harmful to your health and could potentially lead to heart disease. Artificial sugar substitutes are not necessarily a safe or healthy alternative.

The study found that participants who consumed higher amounts of artificial sweeteners had a 9% increased risk of cardiovascular disease compared to those who did not consume any at all. This included younger individuals who had a higher body mass index (BMI), were less physically active and more likely to smoke.

Researchers also studied different types of artificial sweeteners and found aspartame intake was associated with a 17% increased risk of cerebrovascular events, while acesulfame potassium and sucralose were linked with increased coronary heart disease risk. 

While the authors of the study did their best to ensure the accuracy of the results, limitations and confounding issues remain. For example, people that consume high amounts of artificial sweeteners may be in poorer health status than their counterparts, and perhaps also consume greater amounts of other unhealthy foods. 

Thus rather than establishing that artificial sweeteners are 'bad' and should be avoided at all costs, the more adequate take-home point is that we should be vigilant about the indiscriminate use of these additives and consume them in moderation. 

There are multiple theories about why artificial sweeteners may cause disease, from alteration of insulin and glucose balance to modification of the gut microbiota. Another factor could be the interaction of artificial sweeteners with intestinal sweet taste receptors, which plays a part in insulin secretion and glucose absorption. 

Additionally, the alteration of gut microbiota by some artificial sweeteners could increase glucose intolerance and may be involved in the underlying mechanisms.

Thus if you use artificial sweeteners in foods and beverages, health experts recommend that you use them sparingly or in moderation, rather than relying on them excessively.

Beyond cutting down your consumption of such sweeteners, there are other steps you can take to minimize risk of cardiovascular disease and other health conditions associated with these products: 

• ·         Becoming more aware of how much artificial sweetener you are consuming
• ·         Cutting back on diet sodas or other drinks and foods. Instead drink unsweetened teas, sparkling waters and regular water
• ·         Consuming a healthy well-balanced diet that consists of fruits, vegetables, fish, proteins, legumes, beans and other food items
• ·         Getting regular physical activity

Health and Nutrition Benefits of Sesame Seeds

 

Sesame seeds are a rich and oily seed with a characteristic nutty flavor. They are small but packed with nutrients.

Black sesame seeds are believed to have medicinal properties. They have a long history of use in global herbal practices. In Ayurveda, sesame seeds were ground and applied as a poultice and a sesame paste was blended with ghee also for external use. Sesame oil was often applied to the skin and hair for added nourishment and was even used as a base in perfumed oils for anointing.

They have many health and nutrition benefits: 

1. Good Source of Fiber

Three tablespoons (30 grams) of unhulled sesame seeds provide 3.5 grams of fiber, which is 12% of the Reference Daily Intake (RDI).

Fiber is well known for supporting digestive health. Additionally, fiber may play a role in reducing our risk of heart disease, certain cancers, obesity and type 2 diabetes. 

2. Lower Cholesterol and Triglycerides

Sesame seeds consist of 15% saturated fat, 41% polyunsaturated fat and 39% monounsaturated fat. 

Eating more polyunsaturated and monounsaturated fat relative to saturated fat may help lower our cholesterol and reduce heart disease risk. 

What is more, sesame seeds contain two types of plant compounds — lignans and phytosterols — that may also have cholesterol-lowering effects. 

Thus regularly eating sesame seeds may help decrease high cholesterol and triglycerides — which are risk factors for heart disease.

3. Nutritious Source of Plant Protein

Sesame seeds supply 5 grams of protein per 3-tablespoon (30-gram) serving. Protein is essential for our health, as it helps build everything from muscles to hormones. 

4. Help Lower Blood Pressure

High blood pressure is a major risk factor for heart disease and stroke. Sesame seeds are high in magnesium, which may help lower blood pressure. 

Additionally, lignans, vitamin E and other antioxidants in sesame seeds may help prevent plaque buildup in our arteries, potentially maintaining healthy blood pressure. 

5. Support Healthy Bones

Sesame seeds are rich in several nutrients that boost bone health. Unhulled sesame seeds are especially rich in nutrients vital to bone health, including calcium. Soaking, roasting or sprouting sesame seeds can improve absorption of these minerals.

6. Reduce Inflammation

Long-term, low-level inflammation may play a role in many chronic conditions, including obesity and cancer, as well as heart and kidney disease.  Animal studies of sesame seed oil suggest their anti-inflammatory effects. This may be due to sesamin, a compound found in sesame seeds and their oil. 

7. Good Source of B Vitamins

Sesame seeds are a good source of certain B vitamins, which are distributed both in the hull and seed. B vitamins are essential for many bodily processes, including proper cell function and metabolism. 

8. Aid Blood Cell Formation

Sesame seeds supply iron, copper and vitamin B6, which are needed for blood cell formation and function.

9. Aid Blood Sugar Control

Sesame seeds are low in carbs while high in protein and healthy fats — all of which may support blood sugar control. 

Additionally, these seeds contain pinoresinol, a compound that may help regulate blood sugar by inhibiting the action of the digestive enzyme maltase. This may result in lower blood sugar levels.

10. Rich in Antioxidants

The lignans in sesame seeds function as antioxidants, which help fight oxidative stress — a chemical reaction that may damage our cells and increase our risk of many chronic diseases. 

Additionally, sesame seeds contain a form of vitamin E called gamma-tocopherol, an antioxidant that may be especially protective against heart disease.

11. Support our Immune System

Sesame seeds are a good source of several nutrients crucial for our immune system, including zinc, selenium, copper, iron, vitamin B6 and vitamin E. For example, our body needs zinc to develop and activate certain white blood cells that recognize and attack invading microbes.

12. Soothe Arthritic Knee Pain

Osteoarthritis is the most common cause of joint pain and frequently affects the knees.

Sesamin, a compound in sesame seeds, has anti-inflammatory and antioxidant effects that may protect our cartilage.

13. Support Thyroid Health

Sesame seeds are a good source of selenium. This mineral plays a vital role in making thyroid hormones.

14. Aid Hormone Balance During Menopause

Sesame seeds contain phytoestrogens, plant compounds that are similar to the hormone estrogen. Phytoestrogens may help counteract hot flashes and other symptoms of low estrogen. Also, these compounds may decrease the risk of certain diseases — such as breast cancer — during menopause.

15. Easy to Add to Diet

Sesame seeds can give a nutty flavor and subtle crunch to many dishes, including salads, granola, baked goods and stir-fries. Tahini and sesame flour are other products made out of sesame seeds.

Both white and black varieties are a popular culinary ingredient in sweet and savory dishes and especially in a diverse array of Asian cuisine. Seeds can be eaten raw or roasted to enhance the inherent sweet, nuttiness. While white sesame seeds are often ground into a paste and used as a condiment, black sesame seeds are often found in spice blends, salads, tofu dishes, crackers, sushi rolls, on baked goods, and more. Black sesame seed is especially popular in desserts where the bitter, earthiness pairs well with sweeter components.

White sesame seeds often are added to buns and breads and other baked goods, adding a crispy texture. In their powdered form, white sesame seeds are used in curry sauces, chutneys and rice, producing a milder flavor than the black variety. Toasted white sesame seeds are commonly added to sushi rolls. They are about 50 percent oil by weight.

While sesame seeds are popular for their healthful properties and as a food ingredient, they are often pressed into a liquid for their high oil content.

Two Cups of Black Tea Each Day Linked to Lower Risk of Death

 

Drinking black tea, at least two cups a day, may help you live a longer, healthier life, according to a new research from the National Institutes of Health, U.S. 

The findings, published in the Annals of Internal Medicine, found that black tea drinkers had a "modestly" lower risk of death from all causes, as well as death from cardiovascular disease, ischemic heart disease and stroke. 

The participants of the study were followed for about 11 years. It was found that those who drank at least two cups of tea per day had a 9%–13% lower risk of death from all causes, compared to those who did not drink tea at all.

While past evidence has linked tea consumption with greater longevity and these studies predominantly evaluated green tea, typically in Asian populations, the new research suggests that the health benefits of black tea are similar to those of green tea, and that even higher levels of black tea consumption can be part of a healthy diet. 

The findings held true regardless of how people enjoyed their tea—hot or cold, with or without milk or sugar—and how quickly or slowly they were able to metabolize the caffeine. 

The health benefits appeared to cap off around two cups of tea a day. Although more tea was not necessarily harmful, there were not any added health benefits.

Black tea contains high levels of polyphenols and flavonoids, which are known to reduce oxidative stress and inflammation, according to Dana Hunnes, senior clinical dietitian at UCLA Medical Center, and assistant professor at UCLA Fielding School of Public Health.

"It is likely that what this study was seeing may be related to the effect of these phytonutrients and compounds in tea that reduce oxidative stress and inflammation, and therefore lower the risk of all-cause mortality," Hunnes said. 

Both inflammation and oxidative stress damage our cells and may eventually lead to cancer. 

Hunnes added that inflammation has also been found to be a contributing factor for many other health conditions, too, like heart disease, stroke and diabetes. 

"Inflammation is affected significantly by what we eat, what we drink, and whatever else we ingest," said Hunnes, "which is why so many conditions are now considered 'nutrition-related' chronic disease." 

In consuming foods and beverages that are rich in phytonutrients (compounds produced by plants), you can give your body a nutritious boost by enhancing immunity and repairing and protecting against cellular damage. 

Consuming flavonoids and polyphenols specifically can help improve blood vessel function, lower bad cholesterol and manage insulin sensitivity, among other things, according to Guy L. Mintz, director of cardiovascular health and lipidology at Northwell Health's Sandra Atlas Bass Heart Hospital. 

However, as tea contains a lot of caffeine, some people may be sensitive to its stimulating effects. It is also a diuretic and too much may lead to dehydration, warned by Dr. Mintz.

Results of eating bread for breakfast

 

Many people eat bread for breakfast. But according to Doctor Masatsugu Fukushima, a gastrointestinal specialist, it is better not to do so. 

First of all, eating bread for breakfast causes a sharp rise in blood sugar.

Because hormones such as cortisol and adrenaline that raise blood sugar levels are secreted more than usual in the morning, therefore, eating carbohydrates in the morning causes a higher rise in blood sugar than eating them in the afternoon. The phenomenon of high blood sugar levels in the morning is well known to diabetics as the "dawn akatsuki phenomenon."

Such fluctuations in blood sugar levels damage blood vessels and are thought to lead to arteriosclerosis, myocardial infarction and stroke.

After a blood sugar spike, our body will try to lower blood sugar through the secretion of insulin. But the blood sugar levels tend to drop too much as a result. This is known as "functional hypoglycemia." 

When the brain receives the message of a "drop in blood sugar levels", there is a craving that tends to look for other carbohydrates. This leads to a high-carb diet throughout the day, possibly starting to feel hungry two hours after breakfast.

Moreover, bread is easy to eat and fills you up, but filling up means that it stays in your stomach for a long time. So it is harder to digest than other foods. 

In addition, gluten contained in wheat is difficult to be broken down by digestive enzymes, so it is absorbed by the mucous membrane of the small intestine without being fully digested. The undigested food damages the mucous membrane of the small intestine and causes abdominal pain and allergies. 

Continuing to eat bread made from heat-treated wheat can also lead to the onset or exacerbation of obesity, high blood pressure, diabetes, arteriosclerosis, myocardial infarction, cerebral infarction and cancer. 

Finally, eating bread for breakfast disrupts the autonomic nervous system. Since the sympathetic and parasympathetic nerves communicate with each other when you get up in the morning. If you consume sugar at this time, it may disrupt this biological clock.