Which would you rather have? More beautiful skin, more energy, better cognitive abilities or (drum roll please) a stronger libido?
If you answered all of the above, Cistanche is the herb for you.
I’ve been wanting to do a post on Cistanche for a while now. Cistanche is considered a Jing-enhancing substance within Traditional Chinese Medicine. To enhance Jing means to delay aging, improve fertility, enhance cognition, boost the immune system and optimize hormones – you can read more about Jing here. It’s considered a Yang Jing herb, which means it’s energizing and increases drive and motivation.
This study found that Cistanche increased sperm count and sperm motility by up to 2.7-fold and 1.4-fold, respectively. “The serum level of progesterone and testosterone in rats was also increased by CTE administration (p < 0.05)… Our results suggest that the increase in sex hormone levels could be mediated by the induction of testicular steroidogenic enzymes.” This is great news for men whose hormone levels are dropping or for those who are looking to have children.
Then there’s the study Cistanches Herba enhances learning and memory by inducing nerve growth factor.It concludes that cistanche “also stimulated NGF secretion in the cortex and hippocampus of the mouse brain at 5 and 20mg/kg/day (3 days, p.o.). Furthermore, CHE increased neuronal cell differentiation, neurite length, and synapse formation in the mouse hippocampus. CHE significantly enhanced learning and memory.. These results suggest that CHE is useful for improving memory function via its action in upregulating NGF.” This translates to a boost in memory and enhanced learning, and I’m not sure I know anyone who wouldn’t want to be smarter and quicker on their feet.
In this study they concluded that “Enzyme-linked immunosorbent assay results showed that serum containing Herba Cistanches or Herba Epimedii increased the expression of nerve growth factor, brain-derived neurotrophic factor, and glial cell line-derived neurotrophic factor in injured MES23.5 cells… These findings indicate that Chinese medicines used to tonify the kidney can protect nerve cells by regulating the expression of apoptosis-related factors and neuro-trophic factors in MES23.5 cells.” Again, it’s like steroids for your brain.
What’s interesting is that in the above mentioned study, cistanche and epimedium, two Jing-boosting herbs, increased neurotrophic factors to a substantial degree, even more so than selegiline, a pharmaceutical marketed for cognitive decline. These two herbs are used traditionally for this exact purpose. You can buy quality epimedium here. Fair warning – it’s a very potent aphrodisiac.
This single herb not only delays fatigue and enhances fertility but also enhances memory, learning and improves cognitive function, giving it nootropic properties.
Finally, two companies joined forces with Peking University to study Cistanche, with many interesting results. They found that cistanche increases the body’s production of SOD (one of our most powerful endogenous antioxidants), inhibits hylauronidase and elastase thereby improving the plumpness and appearance of the skin, prevents photo-aging of the skin, increases amounts of neurotransmitters, improves learning and memory, is an aphrodisiac and more.
I can only agree with the above statements in terms of Cistanche’s subjective effects. It’s awesome that I only need one herb to improve mental performance, improve skin quality, increase energy and improve my mood. I don’t mind the uptick in libido either.
In a perfect world we wouldn’t need to consume supplements – everything would taste like pizza while being super healthy. Unfortunately, this is not the case.
Omega 3s –Control inflammation, improve joint function, lower weight, improve heart health, ward off depression and improve the quality of your skin
It’s starting to seem very likely that the root cause of modern day chronic illnesses, such as diabetes, depression, Alzheimer’s, atherosclerosis and more, is inflammation.
Inflammation is an important and beneficial process within the human body, helping to heal the body from infection, wounds and other sorts of damage. This is all well and good unless the inflammatory process goes into overdrive, which is all too often the case in today’s world and largely due to overconsumption of Omega-6 fatty acids and consuming too few Omega 3s.
As you can see from the image above, sources of Omega 6 fatty acids, mainly vegetable oils, lead to the production of pro-inflammatory compounds, an excess of which can start to wreak havoc on the body. GLA is an Omega 6 fatty acid that is actually anti-inflammatory (and very beneficial for the skin and hair), but be aware that GLA can be converted first to DGLA and then AA, which is pro-inflammatory, so don’t assume that simply supplementing with foods high in GLA is wholly beneficial. It’s important to note that most restaurants use corn and soy oils for frying and cooking, and that they’re also ubiquitous in processed, packaged food. Further, the majority of meat, eggs and dairy sold in stores and restaurants come from animals fed corn and soy products, so they too are high in Omega 6s. In short, Omega 6 fatty acids are everywhere.
Omega 3 fatty acids, on the other hand, are entirely anti-inflammatory. Some plants such as flax, walnuts, chia seeds, hemp seeds and dark leafy greens are good sources of ALA, which can further be converted into EPA, and then DHA. These all have anti-inflammatory effects.
And that’s what’s important – the proper balance between Omega 3s and 6s.
Change in Omega-6/Omega-3 Ratios over Time
Human Population
Ratio
Diet Features
Hunter-gatherers
(400,000 to 45,000 years ago)
1:1
Wild plants, animals, and fish
Western cultures at onset of Industrial Revolution (150 years ago)
8.4:1
Greatly increased vegetable oils along with animals raised on cereal grains
Present-day Western cultures (70 years ago)
10.3:1
Increased fats, oils, vegetables, and nuts
Source: Kris-Etherton et al. 2000.
As you can see, our diet consisted of a (likely) 1:1 ratio of Omega 6s to 3s for the majority of our existence. Nowadays most people average 10 times as many pro-inflammatory Omega 6 fatty acids in their diet than anti-inflammatory Omega 3s, with some estimates as high as 15:1. Is it really any wonder why we’re seeing such widespread occurrences of inflammation-related diseases?
In order to get back to a healthy balance of Omega 3s to 6s, simply cut out consumption of vegetable oils – check labels on food products for corn, soy, safflower, peanut, sunflower and grapeseed oils, as well as avoiding margarine, mayonnaise and almost every salad dressing out there.Make your own mayonnaise, and use olive oil as the base for your homemade salad dressings. You’d do well to remember that most restaurants cook with these cheap vegetable oils to cut costs and also use them in salad dressings – the occasional serving of french fries won’t kill ya, but it’s something to keep in mind.
At the same time, increase consumption of Omega 3s coming from cold water fatty fish – mackerel, tuna, salmon, sardines and cod – and from plant sources such as hemp seeds, chia seeds, flax seeds, walnuts and leafy greens. As I noted in my post for Vegans and Vegetarians,the plant-based Omega 3 ALA has quite the difficult time converting into DHA within the body, which is critical for proper brain development and warding off depression, so don’t rely on just plants for your Omega 3s. You can also choose to supplement (I do) with a quality cod liver or fish oil supplement, but make sure it’s high quality, is cold-temperature extracted and comes with antioxidants to protect the delicate Omega 3s. Barlean’s makes a fish oil “swirl” that is insanely delicious, and there’s also algae-based DHA is that is vegan friendly.
Iodine – Boost metabolism, improve thyroid function, ensure healthy fetal development, boost energy and motivation, detox at the cellular level and improve endocrine functioning
Iodine is definitely in my top 10 if not top 5 nutrients I wouldn’t want to be without.
Let me start by saying no, you are not getting adequate iodine from your table salt. The potassium iodide added to refined table salt does not come close to the amount needed by the human body, but is just barely enough to prevent goiter. Much of the iodine evaporates during storage, and what little is left when you do consume it has to compete for absorption with the chloride in sodium chloride, or table salt.
The Great Goblin from The Hobbit could use some iodine, look at that goiter..
Further, while we used to get some iodine from our food, there’s very little left in today’s over-farmed, nutrient-depleted soils, and thus in the foods we eat.
Iodine is necessary for the production of thyroid hormones. This is really bad news if you’re trying to lose weight and have ample amounts of energy, as the thyroid is the main gland in the endocrine system responsible for controlling metabolism. No iodine, no thyroid hormones.
Iodine is a type of molecule known as a halogen. Other halogens include fluoride and bromide, both of which interfere with the body’s absorption and utilization of iodine. Bromide is found in most breads and refined grain products, and fluoride is in the majority of the US’s water supply and in most toothpastes. These other halogens fit into the same receptors as iodine would, blocking it from doing it’s job.The good news is that consuming iodine-rich foods is an effective way, and some say only way, to detox excess fluoride and bromide.
According to this article, “Dr. Kenezy Gyula Korhaz states that iodine chelates heavy metals such as mercury, lead, cadmium and aluminum and halogens such as fluoride and bromide, thus decreasing their iodine inhibiting effects, especially of the halogens.” Chelation is the process by which a molecule binds to a toxic substance and draws it out of the body.
Iodine is also pretty damn important for the brain and nervous system. The chapter Soils and Iodine Deficiency from the textbook Essentials of Medical Geology (exciting stuff huh?) states
However, while these two diseases are easily recognizable, perhaps the more insidious problem is that iodine deficiency impairs brain development in children even when there is no obvious physical effect. Many researchers have suggested that a relatively low degree of iodine deficiency during fetal development can result in a significant reduction of IQ in children. Indeed it has been suggested that iodine deficiency is the most common preventable cause of mental retardation.
Clearly iodine is of prime importance, not just to fetuses (feti?) but to the neuronal health of everyone.
Iodine is also critical to proper dopamine production and utilization. I talk about dopamine quite a bit because it’s crucial for proper levels of motivation and experiencing pleasure, two things that at least I personally never want to be short on. As I already stated, iodine is essential for the production of thyroid hormones. If the thyroid isn’t producing enough of these thyroid hormones, the hypothalamus produces thyrotropin-releasing hormone, which in turn releases thyroid-stimulating hormone as well as prolactin. Prolactin is antagonistic to dopamine, and thus low iodine results in low dopamine, leaving you feeling unmotivated and getting very little pleasure out of life, even in the presence of sex, drugs and rock and roll. Interestingly, this is also the reason guys experience a “refractory period” after sex, and why it’s the best time to cuddle – cuz you’re high on prolactin.
The pineal gland is a tiny endocrine gland located at the base of the brain, shaped like a pine cone the size of a grain of rice. It produces melatonin, a hormone that helps you fall asleep, sets circadian rhythms, and is a powerful antioxidant that is anticancer and promotes neurogenesis. In short, the pineal gland, along with melatonin, are pretty important.
Unfortunately, your pineal gland is likely calcified.
There’s one reliably good source of iodine – seaweeds. Hijiki, kelp, kombu, dulse, nori and others are concentrated sources of nutrients, especially iodine. I simply buy these Kelp flakes and shake them onto most of my meals – a quarter teaspoon provides plenty of iodine and you won’t taste a thing. Mostwild-caught seafood also has a fair amount of iodine. Increase your consumption of iodine-rich foods slowly, as some can experience detox symptoms pretty quickly.
If you’re looking for fluoride free toothpaste, I use this brand, but you can also likely find different varieties at your local health food store.
Important note for those with thyroid disorders – if you’re going to be consuming iodine-rich foods, talk to your primary care physician first. Iodine will likely help but may interact with your thyroid medication.
“By recovering by-product fluosilicic acid from fertilizer manufacturing, water and air pollution are minimized, and water authorities have a low-cost source of fluoride available to them.” (Rebecca Hanmer, EPA, 1983)
Bone Broth – Heal your digestive system, improve your skin and hair, detox your liver, bolster your joints, improve your sleep, reduce inflammation, boost the immune system
More a food than supplement, bone broth is one of the best things you could spend time making and consuming. Bone broth is my very top pick for improving your skin and hair, for improving your digestive system, and improving the quality of your joints. On top of this, it boosts your immune system, detoxes your liver, improves sleep and reduces inflammation. Oh yeah, and it’s pretty damn tasty. All this from just boiling some bones in water.
Think that sounds gross? Remember that in France, no kitchen is considered complete with a pot of “stock”, or bone broth, quietly boiling in the corner. Have you had French cuisine? Delicious.
Bone broth is a “hydrophilic colloid” – a substance that attracts and holds different substances, in our case minerals and digestive juices. Because it attracts digestive juices and enzymes, it bolsters out digestive power, making meals easier to digest. It’s also chock full of minerals phosphorus, silicon, calcium and magnesium, in the exact ratios our bodies need, helping to build up our bone tissue.
Bone broth is also extremely rich in easy to absorb collagen, which has numerous benefits within the body. Most importantly, collagen helps to “seal and heal” the mucosal lining of our intestinal tract, a boon for people with Crohn’s disease, leaky gut syndrome as well as your average Joe. As you already know, a properly functioning gut is the foundation of vibrant health.
Collagen is a main component of connective tissues, such as skin, joints and hair. The reason an 18 year old girl has beautiful skin compared to an 80 year old woman is because the 18 year old still has healthy levels of collagen, which helps give skin lift. Why do Asian and French women have such beautiful skin? Both diets use a lot of bone broths or “stock”, which are the base for many of the sauces in these diets. Less collagen means skin is more prone to wrinkles, sagging and cellulite. Don’t want saggy skin, wrinkles or cellulite? Hope you’re consuming some source of collagen.
Collagen is extremely rich in two amino acids that are sorely lacking from the modern diet : glycine and proline. While proline’s main benefit is enhancing “youthful, non-sagging skin”, glycine is necessary for the production of glutathione, our body’s “master antioxidant”. Glutathione
is a powerful antioxidant
has the ability to regenerate other antioxidants – after an antioxidant gets used, it becomes inert, or worse, an oxidant itself
helps to detoxify the liver and kidneys
reduces “photo-aging” of the skin, and reduces build up of melanin
Bone broth is replete with joint repair substances as well, namely glycosaminoglycans (GAGs). You may know a few of these by name – glucosamine and chondroitan. These are sold in pill form to help relieve pain in the joints of those with rheumatoid arthritis. Another is hyaluronic acid, a popular ingredient in facial creams and skin care products. Hyaluronic acid is one of the best ways to give skin extra lift and smoothness, as well as to help it retain moisture.
Best of all, bone broth is simple to make. Go to your local co-op or health food store and ask the meat department if they have any soup or marrow bones. You can also throw in knuckle and neck bones, as well as chicken feet (wash ’em first) as they’re extremely rich in gelatin. Buy a few pounds of bones and throw them in the crockpot with some water and a tablespoon or two of vinegar, letting them simmer one day for chicken bones or two days for beef bones. At the last hour you can add onions, carrots and celery to give the broth some extra flavor, and then just strain and enjoy.
It may gel up when you put it in the fridge – this is normal and actually a good sign that a lot of collagen has dissolved into the broth.
You can use bone broth as the base for soups, you can drink it with a little salt and pepper (works great for people who do intermittent fasting), or you can boil some of it down to make a delicious reduction. Have a little before or with meals to aid in digestion.
In case you missed it, here’s Pt. 1, which covered Panax Ginseng, Ashwagandha and Tulsi. This post on Jing also talks about the adaptogenic properties of Cordyceps, Rehmannia and Deer antler extract, and I wrote a whole post on one of the best yet least known adaptogens Shilajit as well.
As a brief rehash, an adaptogen is any substance that delays fatigue, helping you adapt to the stressors of every day life. This is different than say, caffeine, which puts your body into overdrive followed by a crash, and is actually draining on the body. Adaptogens almost always boost the immune system, increase libido and fertility, and are homeostatic, meaning they bring the body back into balance.
Adaptogens make the difference between coming home at the end of the day feeling exhausted and vegging in front of Netflix, and coming home at the end of the day and still having the energy to work out, go out or do whatever it is you actually want to be doing.
Rhodiola Rosea – Great for energy and depression
Rhodiola is a root that comes from the arctic and higher altitude regions. It was one of the Soviet Union’s secret weapons, being doled out to athletes in the olympics as well as cosmonauts in the great Space Race. It is probably the best anti-fatigue substance I’ve come across, and the science seems to agree. A good rhodiola extract results in insane workouts and longer runs, even more so if combined with cordyceps.
Rhodiola Rosea
This meta-analysis, or a study of multiple studies, showed that rhodiola was associated with improvements in cognitive fatigue, reductions in processing errors, enhanced attention span, enhanced reaction time and improved general well-being.
I highly recommend anyone dealing with fatigue or looking for a boost try out some quality Rhodiola. As with most things in life, you get what you pay for with Rhodiola – I’ve had some extracts that did almost nothing, while others turned me into the energizer bunny. Gaia herbs always makes good extracts, and their Rhodiola is quality, as is Jarrow’s Rhodiola extract. Rhodiola Recharge is another great product, containing a fair amount of standardized Rhodiola extract, as well as other adaptogens like Ashwagandha, and even some L-Tyrosine to help power you through the day.
Chyawanprash – Great as a general tonic, digestive aid and longevity promoter
A staple in Ayurveda, Chyawanprash is a jam made out of anywhere from 20-80 different adaptogenic/medicinal substances, and it tastes way better than it sounds.
As the legend goes in the ancient texts of India, two physicians to the Devas, or gods, specially prepared a jam for the elderly sage Chyawan who was growing weak with age as a means to rejuvenate him. The earliest written recipe for Chyawanprash is found in the Charaka Samhita, one of the first texts on the science of Ayurveda, dating back to 900 BCE.
The Sage Chyawan
The main ingredient in Chyawanprash is the Amla berry, which is extremely high in vitamin C and is believed to prolong life, enhance memory and generally tone the body. Other ingredients include ashwagandha (boosts memory, enhances fertility and relieves stress), arjuna (one of the single best tonic herbs for the heart), bacopa (a well known medhya-rasayana, or mind tonic, improving memory and protecting neurons) ginger (anti-inflammatory, anti-cancer, improves digestion), black pepper (enhances the absorption of other herbs), honey, shatavari (an excellent herb for women), ghee (clarified butter, which is said to be extremely Sattvic, promoting peace and happiness), tribulus (great for fertility and hormonal balance), and sometimes saffron (decreases appetite and wards off depression). The benefits of consuming such a wide variety of medicinal and tonic herbs over a long period of time, even in such small amounts, are innumerable.
Chyawanprash is widely used throughout India – most people typically consume a tablespoon twice a day, once in the morning and once in the evening – it’s almost their equivalent of a multivitamin. Many children have toast with Chyawanprash for breakfast, or dissolved in some warm milk. The Himalayan Institute has a good variety of Chyawanprash, as do Dabur and Organic India.
Astragalus – Great for Energy, Immunity and Anti-Aging
Astragalus is the immune boosting herb in Traditional Chinese Medicine. It’s also one of the most common Qi, or energy, boosting herbs within TCM, as it is inexpensive, effective and mild enough to be used by everyone – it’s a favorite amongst martial artists, athletes, Qi Gong practitioners as well as everyday folk as a means to keep energy levels up and illness at bay.
Astragalus root
While many adaptogens have immune boosting or regulating effects, Astragalus is a step above most. Astragalus is also the source of a compound called cycloastragenol, which has been found to increase the length of telomeres. Telomeres are essentially end-caps on sequences of DNA – each time our cells replicate, our telomeres shorten, and they can also be shortened by stress, toxins and oxidative stress. When the telomeres get too short, the cell can no longer divide, and thus has reached its last limb. Those with longer telomeres get sick less often, are more robust and generally live longer than those with shortened telomeres, and thus Astragalus and cycloastragenol are at the forefront of some current anti-aging strategies.
Because Astragalus is so common and easy to grow, it’s one of the cheaper adaptogens. Try Gaia’s extract or Jing Herb’s extract, which is concentrated to be 10 times stronger than just the plain herb.
In summary, it’s safe to say that I will continue to use adaptogens on a daily basis. They help me get through long work hours with energy to spare for friends and workouts – try some out and see what they can do for you.
Interested in other ways to increase your energy, decrease your stress, and lose some weight? Contact me.
Spring has come, and with it nice weather, lifted spirits, aaanndd… Allergies. Nothing like constant sneezing, a runny nose and itchy eyes to ruin this lovely season for you. Luckily there are some natural remedies so that you don’t have to suffer or use over-the-counter or prescription pills or shots.
The Digestive System, Inflammation and Allergies
Most people wouldn’t think to address the digestive system in order to fix a runny nose, but the truth is it’s the first thing you want to do. If you haven’t checked out my post on digestive health, do so now.
Why focus on the digestive system? Allergies are the immune system responding to irritants via inflammation, and your digestive tract is home to about 80% of your immune system. The digestive tract is also the site of the majority of inflammation Americans experience, due to gut irritants such as gluten, artificial colors and sweeteners, and foods such as soy and dairy.
The fix? Increasing fiber, dark leafy green veggies and doing a few fasts. The fiber helps to sweep out most of the undigested foodstuffs in the digestive tract that hang around and cause inflammation. Dark leafy greens are high in magnesium, which helps to relax the bowels, improving elimination. Fasting is the most powerful healing modality I know of, and is the quickest way to improve the digestive tract, especially when fresh vegetable juices are utilized. A fast helps to expel waste and gives the digestive tract a much need rest, as most people haven’t taken a break from eating since the day they were born. Read my post on digestive health for info on how to easily complete your first few fasts.
Consider supplementing with Omega 3s as well, as they’re highly anti-inflammatory and help to balance out our inordinate consumption of Omega 6 fatty acids, which increase inflammation.
Raw, Local Honey for Allergies
Raw local honey is another great option for allergies, especially after you’ve improved your digestive health. Raw local honey has small amounts of local pollen – these little bits of pollen get digested and interact with the immune system within the gut. The immune system then is given the chance to produce the necessary antibodies for the pollen, and when the pollen is encountered in the mucous membranes in the nose, antibodies will be released to manage the pollen.
You can also go straight to the source and buy local bee pollen as well – the bees go from flower to flower and pick up pollen from each one. This pollen is then collected into little pellets that can be consumed – not only do they improve your allergies, but they are one of the most nutrient dense foods on the planet, being extremely high in easy-to-absorb protein, almost all of the B-Vitamins, and are chock full of enzymes and minerals. Bee pollen is a favorite amongst athletes for the energy boost it provides, and is also nature’s richest source of rutin, which has the unique ability of softening blood vessels, helping to protect against atherosclerosis.
Just go to your local co-op, farmers market or apiary and buy yourself some local, raw honey or bee pollen, and consume a few teaspoons per day. Give your body about a month to see the full effects of this remedy.
Reishi Mushroom
Reishi mushroom (Ganoderma Lucidum) is an ancient and revered medicinal fungus that grows wild in many parts of the world. It is the number one healing substance in all of Traditional Chinese Medicine, where it is affectionately known as the “Mushroom of Immortality”.
One study found that reishi exhibited powerful neutralizing effects on the allergies of guinea pigs – “These results suggest that GL [Ganoderma Lucidum] may be a useful therapeutic drug for treating patients with allergic rhinitis.” Allergic rhinitis is the technical term for common allergies.
Another found that the triterpenes in reishi mushroom are powerful natural anti-histamines, comparable to Claritin or Benadryl, common over the counter antihistamines.
When buying a reishi mushroom extract to combat allergies, it’s important to get one that has been extracted with alcohol, or that contains reishi spores – the triterpenes that are responsible for reishi’s antihistamine effects are only able to be extracted from the fibrous mushroom using alcohol, or can be obtained from reishi spores that have had their cell walls cracked to increase bioavailability.
Dragon Herbs has many nice reishi products – this is an excellent tincture made from wild reishi, which is naturally higher in healing phytochemicals than reishi grown in hothouses, where the majority of reishi supplements come from. This Jing Herbs product includes reishi spores and would make an excellent choice as well. While I personally buy almost exclusively from these two companies, I have no financial investment in them – I just recommend them most because frankly, they’re up to my high standards for quality.
Give these natural remedies a try! It’s a lot easier to just buy some local honey and a nice reishi extract than to always be reaching for more Claritin.
