6 Must-Have Items for The Ultimate Natural First Aid Kit

Accidents happen—whether they’re bruises, minor cuts, or even bug bites or stings. And when those things do happen, you’re in need of a natural first aid kit.

Why? Well, it’s been shown time and again that nature really does provide what we need for these minor incidents. Plus, you’ll avoid added chemicals by using all-natural products!

So, I want to invite you to take a look at my top six must-haves for the ultimate natural first aid kit. Some of my suggestions may be brand new to you, and others may already be living in your own personal medicine cabinet.

But first, let’s talk about what a natural first aid kit is and how it differs from the standard first aid kit you’re likely more familiar with.

 

The Benefit of Using a Natural First Aid Kit

A standard first aid kit is a box or bag that contains supplies used to treat non-emergent medical situations, such as minor cuts or scrapes, bruises, burns, or sprains.

This typically includes adhesive bandages and tape, gauze, cold packs, heated packs, gloves, alcohol or antiseptic wipes, scissors, thermometer, and tweezers.

Additionally, first aid kids usually include fever reducers, hydrocortisone, and anti-diarrhea and antihistamine medicines. [1]

Sounds pretty all-inclusive, right? What else could you need? I’m so glad you asked!

While all of these contents are necessary, there’s a major benefit to also building a natural first aid kit, which includes a few additional items.

Not only does a natural first aid kit contain safer, all-natural ingredients, but many of these ingredients serve multiple uses. The benefit of that? Your natural first aid kit is more comprehensive, covering first aid situations and more.

How convenient would it be to have one place to go for all your more immediate medical needs (ones that don’t require a doctor’s visit)?

That is the major benefit of using a natural first aid kit—convenience coupled with natural products you can feel totally comfortable using. And that’s a win-win you need in your life, right?

Now, let’s dive in and take a look at those additions that will create your ultimate natural first aid kit!

6 Must-Haves for The Ultimate Natural First Aid Kit

Here are my top six must-have items to create the ultimate all-natural first aid kit.

1. Aloe vera

The first item that makes up a natural first aid kit probably doesn’t come as a surprise, does it?

Aloe vera has long been known to help promote faster healing of minor cuts and scrapes by helping to retain skin moisture.

Even more, though, aloe vera can help to soothe rashes and irritation from bug bites, making it a great addition to a natural first aid kit.

So, just how versatile is aloe vera?

According to a 2019 systematic review of 23 trials, aloe vera was found to effectively help prevent skin ulcers as well as help treat burn wounds, post-operative wounds, cracked nipples, genital herpes, psoriasis, and even chronic wounds! [2]

Specifically, a meta-analysis revealed that using aloe vera topically on burn wounds reduced healing time by about nine days, in comparison to using conventional treatments. [3]

So, how do you get your hands on some? You can purchase aloe vera gel online and at many local stores. Alternatively, you find aloe vera gel supplements at your local health food and supplement stores.

2. Apis mellifica

Every natural first aid kit needs something that acts quickly and effectively against stinging. And Apis mellifica does just that.

Apis mellifica is a homeopathic remedy made from honeybees! If you have a stinging, red, swelling area, odds are that Apis mellifica will help. In fact, it’s been used by doctors throughout Europe for this and other purposes for a very long time. [4]

It’s often used for a variety of treatments—from insect stings to tongue inflammation to facial swelling with prominent stinging sensations to sore throats to stinging UTIs. [5]

Interestingly, studies have shown that both low and high dilutions of Apis mellifica fight inflammatory processes and oxidative stress. [6] These actions help to explain how this homeopathic remedy acts against stinging sensations.

You can find Apis mellifica online or in your local supplement stores. Make sure to speak with your physician about the level of dilution you need and how much to take, as it comes in varying strengths.

3. Apple Cider Vinegar

We’ve spoken before about the powerful effects of apple cider vinegar. But did you know that it’s so useful that I also keep it in my personal natural first aid kit?

I’ve found that apple cider vinegar can help to relieve itching when mixed 50/50 with water and applied with a cloth poultice. This applies to both itchy rashes or even bug bites.

Interestingly, even the National Psoriasis Foundation has confirmed that applying a solution of apple cider vinegar and water can help to relieve an itchy scalp due to psoriasis. [7]

It’s even beneficial for fighting fungal infections! And studies have confirmed this, showing that apple cider vinegar displayed powerful anti-fungal properties against Candida! [8]

Finally, it’s also great to have on hand for minor scrapes and wounds, thanks to the fact that it contains acetic acid, which is known to display anti-microbial actions.

Acetic acid has actually been used medicinally for more than 6,000 years to disinfect wounds. It was even utilized as an antiseptic agent during the plague! [9]

So, you can see why I like to keep a bottle of this multipurpose remedy in my natural first aid kit.

4. Arnica

Small everyday bumps can leave some painful bruises that can linger for several days, sometimes even over a week! But that doesn’t mean you have to just suffer.

Believe it or not, there’s a homeopathic treatment for bruises that can help to relieve pain. It’s known as arnica, and it’s one that I make sure to keep in my natural first aid kit at all times.

Studies have shown that the pain-relieving effects of arnica are due to is anti-inflammatory properties.

In fact, according to a 2016 study, arnica could serve as a “valid alternative” to NSAIDS in relieving pain, swelling, and bruising. [10] And the best part? It doesn’t cause any side effects like NSAIDs do!

You can find arnica online or in your local supplement stores. Once again, as with any homeopathic remedy, speak with your physician before using it.

5. Essential oils

I don’t think any natural first aid kit is complete without a few essential oils. Not only are they incredible versatile, but they each provide some specific benefits that you could utilize in urgent situations and beyond.

For example, tea tree oil is known to contain anti-microbial properties that could provide beneficial for first aid situations, such as minor cuts and scrapes.

In fact, tea tree oil has been shown to be more effective against MRSA than conventional treatments, in some studies. [11] Personally, due to its antibacterial and anti-viral properties, I like to use it in my homemade hand sanitizer recipe.

Meanwhile, lavender essential oil offers a variety of benefits, from reducing pain to promoting wound healing to serving as a viable alternative treatment to antibiotics.

In fact, a 2018 study revealed that lavender essential oil is an effective antimicrobial agent against E. coli.

The researchers believe there is potential to develop anti-microbial agents using lavender oil and other essential oils as an alternative treatment to antibiotics, which have become less effective due to antibiotic resistance. [12]

A bonus? Lavender essential oil is great to have on hand in your natural first aid kit for a list of less urgent situations as well! Smelling lavender essential oil for just 15 minutes has been shown to help relieve migraine headaches and even calm stress and anxiety! [13]

Other beneficial oils to have on hand include peppermint and eucalyptus oils, as they have been shown to help relieve congestion from coughs and colds, provide pain relief, and even help fight dental infections!

Consider diffusing some of these oils on a regular basis and also keep them on hand with a carrier oil, such as coconut oil, for any topical uses you may want to try.

6. Manuka honey

One of the last elements I’d recommend to include in your natural first aid kit is manuka honey.

Here’s why: Manuka honey contains anti-microbial, anti-inflammatory, and wound-healing properties, making it a great natural remedy to have on hand for a variety of situations and ailments. It’s also known to help relieve itchy skin.

In fact, 2017 study revealed that manuka honey significantly improved eczema symptoms when applied topically each night for a week. [14]

And a 2013 review confirmed that using manuka honey not only promotes rapid and improved wound healing, but also relieves pain in burns and decreases skin inflammation. [15]

Another perk is that manuka honey can be used as a cough suppressant in a pinch as well, as honey has been used to help relieve coughs for thousands of years.

Just keep in mind that it isn’t safe for children under the age of 1, though it’s best to speak with a pediatrician before use for children.

You can find manuka honey at most health food stores and online. Common dosages are typically one-half teaspoon under the tongue two to five times daily, as needed.

 

Natural first aid kit - Dr. Pingel

 

As you can see, each of the must-haves in my list for creating the ultimate natural first aid kit provides many solutions for common everyday problems as well as for some of those more urgent, true “first aid” situations.

Consider stocking up on the items listed above so that you’re truly prepared for the next time you’re encountered with an unexpected minor health-related concern. Trust me, you’ll never regret being prepared and having these items on hand.

 

Key Takeaways

The Top 5 Benefits of Eating Kale

Even if you’re new on the health and wellness scene, odds are that you’ve heard all about the health benefits of eating kale.

After all, this leafy green is known specifically for being one of the most nutrient-dense foods throughout the world! But just how powerful is it?

Let’s dive in and learn all about the benefits of eating kale. I’ll even review a few tips on ways to prepare it for maximum flavor!

 

All About Kale

Simply put, kale is a cruciferous, leafy green vegetable that has achieved “superfood” status in recent years. [1]

If you’ve been following the healthy food movement, this isn’t new information to you. And if you haven’t, then allow me to introduce you to one of the healthiest vegetables out there!

Kale has an incredibly impressive nutritional profile. It’s not only rich in beta-carotene and fiber, but it’s also high in the powerhouse vitamins A (a precursor to beta-carotene), C, and K. [2]

But that’s not all. It’s also a great source of several minerals, including calcium, magnesium, potassium, manganese, iron, and more.

Perhaps one of the most important things to note about kale is that it’s also known to display high antioxidant activity. This is incredibly important because antioxidants fight the free radicals that cause oxidative stress.

As you may recall, oxidative stress causes many of our modern-day ailments, from obesity to diabetes to heart disease and more.

So, now that you know a bit more about why it’s often considered a “superfood,” let’s take a look some of the incredible health benefits of eating kale.

 

Top 5 Benefits of Eating Kale

Here are five of the top benefits of eating kale.

1. Contains detoxifying properties

One of the top benefits of eating kale is that it helps to flush the toxins out of your body. That’s why you often see lots of kale and other leafy greens included in detox diets!

Here’s how it works: Kale contains small molecules known as isothiocyanates, which actually increase the detoxification of carcinogens in the body. As a result, kale can actually help to regulate the detoxification activities in your cells! [3]

But that’s not all! The detoxifying benefits of eating kale are also due to another factor: the high concentration of chlorophyll found in this leafy green.

You may be surprised to learn that, according to numerous studies, chlorophyll can purify your blood as well as assist with liver function. [4]

As you may recall, your liver is responsible for cleaning harmful substances from your blood and routing that clean blood to other organs for use. It also aides in the removal of immune threats to your body, such as viruses or bacteria.

Now, it’s important to remember that hanging onto toxins in your body puts you at higher risk of everything from weight gain to cancer.

So, filling your diet with naturally detoxifying foods such as kale is a great first step to getting yourself on the path to better health.

2. Fights inflammation

Looking for more health benefits of eating kale? Here’s one that will definitely appeal to you: Eating kale has been shown to fight inflammation in your body.

This is incredibly important because chronic inflammation causes the oxidative stress linked to our modern health concerns.

So, just how effective is it? Scientists were so encouraged by the nutritional profile of kale that they decided to study the effect of supplementing kale with a high-fat diet in animals.

According to the study, published in 2021, eating kale reduced the inflammation caused by the high-fat diet. Moreover, eating kale was found to help modulate gut bacteria as well. [5]

Other studies have shown that kale contains an antioxidant called sulphorophane, which also contains anti-inflammatory properties.

In fact, one study revealed that due to its inflammation-fighting effects, sulphorophane could even aid cognitive function post-brain injury! [6]

It’s also important to note that kale contains 32 phenolic compounds (compounds that act as antioxidants to reduce inflammation)! [7]

So, as you can see, from modulating gut bacteria to promoting brain health, the benefits of eating kale are far-reaching, largely due to its ability to help fight dangerous inflammation.

3. Supports healthy cholesterol levels

Did you know that one of the great benefits of eating kale is that it can help to protect your heart by supporting healthy cholesterol levels?

According to one study, 32 men with high cholesterol consumed 150 ml of kale juice daily for 12 weeks. After the 12-week period, the participants’ HDL cholesterol levels were increased by 27 percent, on average.

Meanwhile, their HDL to LDL cholesterol ratio increased by an incredible 52 percent! Moreover, they saw a decrease in their LDL cholesterol concentrations by about 10 percent.

Even more promising? The average atherogenic index (the likelihood of having fatty plaques form in the arteries) decreased by just over 24 percent! [8]

Personally, I like to include kale in my smoothies versus making kale juice. Blending it with some of your favorite fruits and nut milk can be a great way to “hide” it in your food and still reap the benefits of this amazing superfood daily!

4. Reduces bone fracture risk

As I mentioned above, kale is a great source of vitamin K. In fact, when it comes to the benefits of eating kale, you should know that consuming one-half cup of cooked kale offers up to 600 percent of the daily recommended amount of vitamin K! [9]

But why is vitamin K so important? Well, among other benefits, it’s known to drastically reduce your risk of bone fracture.

According to one study, when 440 postmenopausal women with osteopenia took 5 mg of vitamin K1 each day for two years, they reduced their chances of experiencing clinical fractures by more than 50 percent! [10]

Additionally, the researchers discovered that the vitamin K benefits to bone health weren’t due to increasing bone mineral density, as previously assumed. Instead, the vitamin K1 was found to increase bone strength.

Likewise, a meta-analysis confirmed that taking 45 mg per day of vitamin K2 reduced hip fractures by 77 percent, vertebral fractures by 60 percent, and non-vertebral fractures by 81 percent! [11]

So, if you’re worried about your bone health, consider adding a half cup of kale to your salads, soups, or smoothies on a regular basis to increase your vitamin K and, as a result, your bone strength.

5. Supports eye health and vision

Finally, let’s discuss one of the lesser-known benefits of eating kale—the fact that it supports eye health and vision.

Kale is a great source of vitamin A, which is directly linked to eye health. In fact, did you know that night blindness is actually one of the first signs of being deficient in vitamin A

Most people are shocked by that link, but vitamin A is a fundamental component of rhodopsin, which is a pigment found in the retina that’s extremely sensitive to bright light. [12]

Another common eye problem is age-related macular degeneration, which is worsened by oxidative stress. How? Well, oxidative stress causes damages to the cells in your eye and speeds up the process of macular degeneration.

Interestingly, studies have shown that vitamin A acts as an antioxidant and helps to reduce oxidative stress. This, in turn, helps to soothe eye inflammation and slow down the progression of macular degeneration. [13, 14, 15]

But that’s not all. The vitamin A found in kale has also been shown to fight dry eyes. According to a 2019 study, consuming vitamin A improved the quality of tears in patients with dry eye, exhibiting how helpful vitamin A can be for eye health. [16]

 

Benefits of eating kale - Dr. Pingel

 

Preparing and Eating Kale

As I mentioned above, I like to sneak kale into my soups, salads, and even my smoothies. But if you're looking for other ways to enjoy this nutrient-rich leafy green, you may want to consider trying to make some kale chips. It provides a delicious snack in-between meals and can be seasoned with your preferred spices.

Click here for a basic kale chips recipe and adjust the taste to your liking. If you're looking for something a little different and more adventurous, you can also try to make this Easy Skillet Kale with Lemon & Garlic recipe!

Key Takeaways

4 Epsom Salt Benefits: The Best Ways to Use This All-Natural Home Remedy

Epsom salt benefits are widely touted. But did you know that Epsom salt does much more than just soothe sore muscles?

From helping to rid your body of toxins to relieving fatigue, Epsom salt benefits your health in a variety of ways. So, let’s a look at exactly how it supports your health and wellbeing and learn more about how it works.

Keep reading because you could be just a few soaks away from some amazing health benefits and a little much-deserved relaxation!

 

What is Epsom Salt?

You may be surprised to learn that Epsom salt isn’t exactly a salt in the way you’re used to. While it may look similar to table salt or sea salt, it’s actually very different in terms of its chemical makeup.

Interestingly, Epsom salt is named after a town called Epsom in England, where it was originally found in a spring. The water tasted bitter due to the Epsom salt, which is made up of magnesium, sulfate, and several water molecules.

So, what makes Epsom salt so beneficial for your health? Well, it’s largely due to its magnesium content. One teaspoon of Epsom salt contains about 5 mg of magnesium. [1]

As you may recall, magnesium is responsible for many of your bodily functions—from regulating your heart rate to helping your body eliminate toxins.

In fact, magnesium is an important mineral that has over 800 different essential roles within the body. As a result, your body can’t function without it.

It’s also a co-factor in over 300 enzymes—which means that it is essential for making those enzymes work properly. Basically, any process that requires energy requires magnesium.

And while it’s necessary for many bodily processes, including regulating blood pressure, blood sugar control, and building proteins, an astonishing 45 percent of Americans are estimated to be deficient in this mineral.

Shocking, huh? Given this importance and the fact that Epsom salt serves as a rich source of magnesium, let’s take a look at some of the amazing Epsom salt benefits you can get from using this popular home remedy.

4 Epsom Salt Benefits

Here are four of the top Epsom salt benefits you may want to take advantage of.

1. Helps soothe muscle pain

Arguably the most well-known and well-studied Epsom salt benefit is its ability to help soothe muscle aches and pain. But how does it work?

Well, according to studies and basic body physiology, we know that muscle spasms and cramps are typically due to high calcium levels in relation to the magnesium levels. [2]

Interestingly, one study showed that taking Epsom salt baths is a safe and effective way of increasing the amount of magnesium in your body.

The researchers found that Epsom salt baths increased magnesium levels in the participants’ blood and urine, which helped to ease pain and discomfort throughout their bodies. [3]

Pretty incredible how Epsom salt can help to balance out that mineral status, isn’t it?

2. Supports the body’s stress response

One of my favorite Epsom salt benefits is the way it supports the body’s stress response.

I’ve spent a lot of time talking about sharing how stress is arguably the leading cause of many of today’s modern diseases and poor health states. As a result, it’s more important now than ever to support your body’s ability to handle your stress.

As we’ve discussed, mineral deficiencies and stress fuel each other! When your body is under stress, it tells your kidneys to remove minerals from your system via your urine. This results in your body having lower levels of these health-promoting minerals, such as magnesium.

As magnesium levels drop in your blood, it causes further stress on your body. Why? Well, magnesium is highly involved in producing “calming” neurotransmitters and stress-related hormones used for stress management (such as cortisol).

Without magnesium you can’t properly manage stress. And when you’re stressed, you have lower magnesium levels. It’s a vicious, and far too common, cycle.

Fortunately, studies have shown that Epsom salt can help your body manage stress.

According to a 2018 study, 50 people diagnosed with anxiety and stress-related disorders benefited greatly from floating in Epsom salt water for one hour.

The participants reported significant reductions in stress, muscle tension, pain, depression, and negative affect. They also reported significant improvements in overall mood as well as increases in serenity, relaxation, happiness, and overall wellbeing. [4]

3. Fights fatigue

Due to its high magnesium content, Epsom salt benefits those with fatigue as well.

In fact, studies have shown that people with chronic fatigue who were treated with magnesium reported to have improved energy levels, better emotional states, and less pain. [5]

Meanwhile, one of the first signs of a magnesium deficiency is fatigue, so it stands to reason that increasing your magnesium content would help to fight fatigue and provide more energy throughout the day.

Because Epsom salt soaks are a safe and effective way to increase the magnesium in your body, it stands to reason they’re also a great way to help relieve fatigue.

4. May help draw out toxins

Finally, it’s widely believed that Epsom salt benefits your body by helping to draw out toxins.

And studies have shown that soaking in Epsom salt baths can help to reduce inflammation. [6]

But, once again, it’s the magnesium that’s largely to thank, because it’s known to help break down and eliminate toxins in the body.

Common efforts to detoxify the body include ridding toxins from environmental exposures, general cleansing or preventive measures, or even those resulting from gastrointestinal disorders. [7]

 

Epsom salt benefits - Dr. Pingel

 

As you can see, you really have nothing to lose from indulging in an Epsom salt bath. So, now let’s take a quick look at how to do just that.

Taking an Epsom Salt Bath

To take advantage of Epsom salt benefits, run some very warm water and add 1 to 2 cups of Epsom salt.

Depending on your desired benefit, you can soak anywhere from 15 minutes to an hour. For example, a 15-minute soak will help soothe sore muscles while an hour-long soak will help to relieve stress, anxiety, and fatigue.

You can also take it up a notch and incorporate the relaxing benefits of hygge by lighting candles and playing soft music.

Make it an experience for yourself and use it as an opportunity to disconnect from the world a bit to take full advantage of this chance to relax and support your body’s stress response. Trust me—your body will thank you.

 

Key Takeaways

The 5 Pomegranate Nutritional Benefits You Haven’t Heard About

If you’re interested in expanding your palate a bit to include more exotic foods, you’re going to be excited to learn about some pomegranate nutritional benefits I’ve recently discovered.

This colorful fruit has a tart, sweet flavor that bursts in your mouth, making it a delicious addition to desserts, salads, and even breakfasts. What’s more is that it offers some incredible health benefits as well!

So, let’s learn more about this delicious fruit and then you can head on over to your grocery store to grab some pomegranate seeds and get munchin’!

 

All About Pomegranates

Grown on trees in their native land throughout the Middle East, Africa, and Asia, pomegranates are a tart, sweet fruit with edible seeds (also known as arils). Each pomegranate holds, on average, about 600 juicy seeds!

In the U.S. Most of the pomegranates are grown in California, as they need consistent heat to grow and ripen. And while their peak season is in the fall, from September to November, they have a long shelf life.

As a result, you may be able to find them in your local grocery stores well into the winter months.

While pomegranates are officially categorized as a berry, they’re much larger than the more common strawberries, blueberries, and raspberries you’re likely more familiar with. In fact, pomegranate seeds more closely resemble what you may think of as berries.

It’s important to note that while the skin cannot be eaten, the seeds offer incredible pomegranate nutritional benefits that give this fruit it’s amazing health-promoting properties.

In more recent years, pomegranates have been termed as a “superfood” thanks to the loads of antioxidants and beneficial plant compounds found in their seeds.

While they contain a lot of sugar (about 9 grams per one-half cup serving!), they’re also a great source of fiber. [1] Meanwhile, they also serve as a great source of potassium, vitamin C, iron, magnesium, phosphorus, sodium, copper, manganese, selenium, and more! [2]

As you can see, you get a lot of nutritional “bang” for your buck when you regularly incorporate pomegranate seeds into your dietary regimen. So, let’s take a look at some of the top pomegranate nutritional benefits you can expect to get from eating them!

5 Incredible Pomegranate Nutritional Benefits

Here are five of the most impressive pomegranate nutritional benefits for your health.

1. Supports healthy blood pressure levels

One of the more well-known pomegranate nutritional benefits is its impact on blood pressure levels.

According to a 2017 meta-analysis of eight randomized placebo-controlled trials, consuming pomegranate juice significantly reduced high systolic and diastolic blood pressure. [3]

On average systolic blood pressure was reduced by 4.96 mmHg and diastolic was reduced by 2.01 mmHg.

Interestingly, systolic blood pressure was reduced regardless of the amount of juice consumed or the duration. Meanwhile, people had to drink more than 240 cc of the juice to reduce their diastolic blood pressure.

Other studies have shown that this benefit is due to the incredible antioxidant power in pomegranates, as they fight free radicals in the body. This not only helps to lower blood pressure but also supports the overall health of your arteries and heart. [4]

2. May help fight prostate cancer

Amazingly, pomegranate nutritional benefits also extend to fighting cancer—specifically, prostate cancer.

Several studies have shown that drinking pomegranate juice helped to slow prostate cancer reproduction/spread.

In fact, according to one study, drinking just eight ounces of pomegranate juice each day significantly prolonged the doubling time of PSA (prostate-specific antigen, a blood marker for prostate cancer). [5]

So, how long was it prolonged? Well, the doubling time increased 2.6 times, or from 15 months to 54 months. As a result, it’s believed that pomegranate juice could help induce the death of prostate cancer cells and drastically slow its spread.

3. Contains anti-viral and antibacterial properties

You may be surprised to learn that one of the powerful pomegranate nutritional benefits lies in its ability to fight viral and bacterial illnesses.

Studies have shown that, due to the high levels of polyphenols found in pomegranates, this fruit contains anti-viral properties. Researchers specifically studied the impact of pomegranate on the influenza virus.

They found that, in addition to the polyphenol content, the acidity of pomegranate juice contributed to the rapid flu-fighting activity they saw. [6]

Additionally, numerous studies have found that various phytochemical compounds in pomegranates contain anti-microbial activity, with particular effectiveness shown against the bacteria that causes salmonella poisoning, staph infections, and more! [7]

4. Boosts memory and cognitive performance

If you suffer from short-term memory loss or know someone who does, this is one off the pomegranate nutritional benefits you’re going to want to take special note of!

Researchers noted that there’s increasing emphasis on the potential of dietary antioxidants in preventing memory loss and also supporting overall neurological health. And, as a result, they decided to test the effects of pomegranate juice on memory.

In a 2013 study, researchers followed 32 subjects with memory complaints who were asked to drink either eight ounces of pomegranate juice or a flavor-matched placebo for four weeks.

After four weeks, the group who drank the pomegranate juice showed significant improvements in verbal memory tests as well as an increase in antioxidant capacity. [8]

In addition, they had increased frontal brain activation during verbal and visual memory tasks. As a result, the researchers stated that pomegranate juice may help to augment memory function.

5. Traditionally used to fight diabetes

Finally, one of the last pomegranate nutritional benefits I want to mention is its long-term use to help fight diabetes.

Because the antioxidants in pomegranates are known to help reduce oxidative stress, they can, in turn, also help reduce fasting blood sugar levels.

In fact, according to a 2017 study, consuming pomegranate juice helps to reduce post-meal glycemic response, or blood sugar spikes, of high-glycemic foods such as bread. Amazingly, the juice decreased the spike by about 33 percent! [9]

As a result, the researchers stated that pomegranate polyphenols showed potential to help control blood sugar metabolism in the body.

 

Pomegranate nutritional benefits - Dr. Pingel

 

Key Takeaways

The Top 6 Healthy Food Swaps for Adults That You Need Now!

Let's talk about healthy food swaps!

When you decide it’s finally time to make a true and lasting change to your diet to improve both your waistline and your health, it can be hard to get started. In fact, I’m often asked for some easy and quick tips to help people stay on track with their dietary overhaul.

One of the best tips I have is to implement some pretty simple (and tasty!) healthy food swaps. They’ll keep you on track and even provide some extra energy to help you get through the day!

So, let’s review everything you need to know to get and stay on track by incorporating healthy food swaps. Here’s to your success!

 

Top 6 Healthy Food Swaps You Need Now!

Look, the odds are that you’re here because you’ve tried it all and you’ve realized how important it is to keep your body nourished. So, let’s not waste any time here.

The bottom line is that all of these healthy food swaps were chosen with two goals in mind: To replace inflammatory foods with anti-inflammatory foods and to provide your body with much-needed nutrients.

Why? Well, inflammation can actually cause you to hang onto excess fat. And studies have shown that having excess fat causes your fat tissues creates even more inflammation in your body. [1] It really is a never-ending cycle.

The unfortunate result? You wind up in a state of chronic inflammation that causes oxidative stress.

And, as you may recall, oxidative stress is linked to a myriad of modern diseases, such as cancer, Alzheimer’s, Parkinson’s, fatty liver disease, heart disease, diabetes, obesity, and more. [2, 3]

So, let’s take a look at the easiest and best healthy food swaps you can make when you’re starting on your health and weight loss journey. Then, we’ll discuss how each of these foods support lowering inflammation.

 

Healthy foods swaps - Dr. Pingel

 

The Science Behind the Swaps

Now, let’s take a look at what the research says about some of the preferred foods listed in our healthy food subtitutions.

Why Nut Milk?

Because dairy is inflammatory, any nutrients you could get from it aren’t really worth the risk—especially when you can get those same nutrients from other foods.

In fact, click here to see a chart comparing the value of almond milk against cow’s milk!

Want more proof that nut milk is a better alternative to cow’s milk? Let’s take a look at one study with some incredible findings!

A 2013 study revealed that when people with type 2 diabetes (a disease known for its inflammatory origins) replaced 20 percent of their daily caloric intake with about one-half cup of almonds, their inflammatory markers decreased anywhere from 10.3 percent to 15.7 percent!

The researchers surmised that incorporating almonds into your daily diet could help improve both inflammation and oxidative stress in patients with type 2 diabetes. [4]

Now, almond milk is just one option, but this example gives you an idea of what you’re missing by using cow’s milk instead of a nut-based alternative.

Why Apple or Cassava Chips?

Because potato chips are filled with inflammatory trans fats, it’s a great food to swap out with a healthier alternative. Apples are high in fiber, and apple chips offer the same great crispy crunch from regular chips.

Plus, studies have shown that eating apples regularly for just 10 weeks helped women ages 30 to 50 lose just over an average of 2 pounds. Plus, they ate fewer calories each day than those who ate pears or cookies! [5]

Meanwhile, if you’re looking for something a little less sweet, you may want to check out cassava chips. Cassava (also known as yuca) is a tuber vegetable, similar to potatoes, yams, Japanese artichokes, and more.

Cassava has a unique nutty, slightly sweet flavor. And it’s important to note that it must always be peeled and thoroughly cooked before consumption.

Cassava is also rich in fiber, potassium, and vitamin C. This makes it not only filling but a great way to help support your immune system health.

Interestingly, a 2018 study revealed that people who ate more fiber each day (which is found in both cassava and apples) had higher levels of indolepropionic acid, an anti-inflammatory chemical produced by healthy gut bacteria. [6]

You can find both apple chips and cassava chips online or at your local health food stores and/or grocery stores.

Why Mashed Avocado?

Ah, butter. We all love it, but it doesn’t always love us, does it? Well, the good news is that when it comes to healthy food swaps, mashed avocado is a fantastic substitute for butter!

Not only is it rich and creamy (and delicious!), but it’s filled to the brim with nutrients and health benefits.

While avocados also contain many other nutrients, arguably the most important is their high concentration of monounsaturated fatty acids (MUFAs). On average, an avocado contains about 15 grams of MUFAs.

And in case you aren’t familiar with MUFAs, they are a healthy fat that’s been linked to blood sugar regulation, heart health, healthy weight management, and more.

In fact, according to a study of over 125,000 participants, substituting MUFAs for saturated fatty acids (SFAs) actually lowered risk of coronary heart disease by 15 percent. [7]

Additionally, one study found that when participants ate either a half or whole avocado with their meals, they reported feeling more satisfied than those who didn’t eat the avocado. [8]

One of my favorite ways to eat mashed avocado is by making avocado toast. Simply mash the avocado with a fork and season to taste. I like to incorporate a little garlic powder, sea salt, red pepper flakes, and maybe a splash of lime and then serve over toast. Yum!

 

Key Takeaways

From Fighting Antibiotic-Resistant Bacteria to Diabetes: Could Berberine Be the Most Powerful Supplement in Our Modern World?

If you suffer from diabetes, obesity, and/or heart disease, this is one article you don’t want to miss! Today, we’re talking about a compound called berberine.

Berberine is found in some plants, and it’s known to offer some amazing health benefits for those with the concerns I mentioned above.

From supporting healthy blood sugar levels to healthy weight management to healthy blood pressure and cholesterol levels, this compound has some pretty incredible therapeutic properties!

It’s even been found to contain anti-viral properties! So, let’s dive in and learn how you can take advantage of this incredible compound.

 

What is Berberine?

Berberine is a yellow-colored plant-based compound found in the following plants: goldenseal, Oregon grape, barberry, and Chinese goldthread.

Due to its color, it’s often used as a dye—particularly for wool. But it offers some incredible benefits thanks to its unique properties.

While it’s been known to behave similarly to many pharmaceuticals in the body (by way of action) the main health-promoting action of berberine is that it activates a cellular enzyme called AMP-activated protein kinase (AMPK). [1]

Without going into too much detail here, because it’s a complex process, AMPK functions as a control switch that regulates how your energy is produced and used throughout your body.

Here’s what that matters: AMPK can impact which genes are turned “on” or “off”—meaning it can help to suppress genetic predispositions to certain illnesses! That’s a huge deal!

But AMPK is also found throughout your body and in many of your major organs, such as your brain, kidneys, heart, liver, and more. It even helps regulate your metabolism.

The main job of AMPK is to help your body maintain energy homeostasis, meaning it helps to keep your body in a steady, healthy state.

So, if berberine is known to active this enzyme, that makes it a very important compound to get into your body, right?

Fortunately, you can find it at most health food stores and supplement shops. Just make sure to discuss your ideal dosage with your doctor and review any potential interactions with certain conditions or medications.

Now that you know what berberine is and how it functions in the body, let’s take a look at some of the specific health benefits it offers.

Top 5 Health Benefits of Berberine

Here are five of the top health benefits of this amazing compound.

1. Contains anti-viral properties

Let’s begin by talking about one of the timeliest benefits—the fact that it contains anti-viral properties!

Now, I’m not saying berberine will stop or prevent COVID-19. But many studies have shown that taking berberine offers some pretty powerful anti-viral benefits.

Some studies have noted that due to its inhibitory effect on certain signaling pathways involved in coronaviruses, berberine may function as a viable anti-viral agent against coronavirus infections. [2]

Additionally, more recent studies have surmised that an extract containing this compound could help inhibit coronavirus RNA synthesis along with viral assembly and release! [3]

But that’s not the only virus that could be hindered by berberine.

According to a 2015 study, taking berberine suppressed the replication of respiratory syncytial virus (RSV). [4] This is incredible significant because RSV is known to cause bronchitis and even pneumonia in infants as well as in older adults.

Finally, a 2018 study revealed that berberine strongly suppressed viral replication of the flu strain H1N1 in animals. It was even found to reduce their inflammatory markers as well! [5]

So, if you’re concerned about catching or passing a viral illnesses, it warrants discussing the option of adding berberine to your supplement regimen.

2. Supports healthy blood sugar levels

One of the most studied benefits of berberine is its positive impact on blood sugar levels.

In fact, according to one study, 36 adults with newly diagnosed type 2 diabetes were assigned treatment with either a berberine supplement or metformin (a popular diabetes drug that typically has extreme side effects).

Amazingly, the researchers found that the actions of berberine and metformin on reducing blood sugar was very similar.

Those taking the supplement experienced a 21-percent decrease in their A1c hemoglobin and a 35-percent decrease in fasting blood glucose.

But the researchers didn’t stop there. They also conducted another study on 48 adults with poorly controlled type 2 diabetes in which the participants supplemented with berberine for three months.

They found that supplementing with this compound lowered both fasting blood glucose and postprandial (post-meal) blood glucose from one week into the study until the end of the three-month period.

Furthermore, the participants’ A1c hemoglobin decreased by almost 10 percent while their fasting plasma insulin decreased by 28.1 percent and their insulin resistance decreased by an incredible 44.7 percent! [6]

3. Contains anti-microbial properties

Another exciting benefit of berberine is its impact on bacteria—specifically MRSA (methicillin-resistant Staphylococcus aureus), more commonly known as antibiotic-resistant bacteria.

Studies have shown that berberine can actually make antibiotics more effective against the previously antibiotic-resistant bacteria known as MRSA. [7]

In fact, one study showed that berberine displayed anti-microbial activity against all tested strains of MRSA! Moreover, the researchers found that 90 percent of MRSA was inhibited by using just 64 microg/mL or less of berberine. [8]

Moreover, using anywhere from 1 to 50 microg/mL berberine notably decreased MRSA adhesion and intracellular invasion.

4. Supports healthy weight management

Believe it or not, berberine has also been shown to help support healthy weight management.

According to one study, adults classified as obese were given 500 mg of berberine three times each day for a period of 12 weeks. At the end of the study, researchers noticed that the participants lost an average of five pounds each. [9]

Additionally, a 2012 study followed patients with metabolic syndrome as they took berberine for three months. Amazingly, the participants saw an average decrease in their BMI from 31.5 to 27.4! [10]

So, how does berberine have these weight loss effects? Well, aside from helping to regulate your metabolism, it’s also been shown to activate brown adipose tissue, which is known to help burn extra calories and prevent extra fat storage! [11]

5. Can help lower high blood pressure and cholesterol

Finally, this incredible compound has also been shown to support heart health by lowering high blood pressure and cholesterol.

According to the study mentioned above where obese participants took 500 mg of berberine for 12 weeks and lost an average of five pounds each, there were a few additional benefits as well.

In fact, the researchers noted that taking the supplements three times daily significantly reduced triglyceride levels (by 23 percent) and cholesterol levels (by 12.2 percent). [12]

And according to a 2017 study, animals who took 100 mg of berberine daily not only lowered their blood glucose levels but also reduced their blood pressure and even improved their vasodilation. [13]

Additionally, a 2015 meta-analysis of 27 studies found that taking berberine and making other lifestyle changes tended to lower blood pressure levels more than making lifestyle changes alone. [14]

 

Berberine - Dr. Pingel

 

Key Takeaways