• Home
  • Blog
  • Recipes
  • Shop
  • Free e-books!
  • Children’s Behavior
  • Women’s Health
  • About
    • Meet Jaclyn
    • Contact
Facebook Instagram Twitter Pinterest

November 16, 2018

The Best Sources of Choline for Brain Development

I’m not going to tell you that choline-rich foods can prevent things like ADHD, autism, or PANDAS – a disorder that you might mistake for autism. But I am going to tell you that getting good sources of choline into your diet while pregnant can certainly reduce the risk of these disorders. Read more below about why choline just might be one of the most important nutrients to focus on during pregnancy, breastfeeding, and early childhood.

The Best Sources of Choline for Brain Development | The Family That Heals Together

Can adequate choline intake during pregnancy really reduce the risk of autism, ADHD, and more?

Yes, choline is THAT important.

But if you take a look at prenatal supplements, you won’t find choline at all. Or, you’ll find only a small amount – far below the recommended 450 mg/day.

What is choline?

Choline is an essential nutrient. Which means that even though the liver makes choline, you must consume sources of choline to meet your body’s daily demand for this vital nutrient.

But what is choline and what does it for you? When you think of choline, think about the brain, the structure of cells, and healthy genes.

Choline:

  • Helps make acetylcholine, a brain chemical that supports mood, memory, and muscle control.
  • Supports the growth and myelination – or padding – of brain cells.
  • Is required to make phospholipids, a major component of all cell membranes.
  • Acts as a precursor to betaine (also a nutrient found in food, like beets and quinoa), which is a methyl donor and supports the healthy expression of DNA.

Similar to nutrients like folate and B vitamins, choline supplies something called a “methyl donor” that feeds into the methylation cycle.

When it comes to a healthy pregnancy and fetal brain development, a diet rich in methyl donors can shape the expression of your baby’s DNA and affect your baby’s health as an adult.

Besides that, choline and other methyl-donors influence:

  • Inflammation and your ability to fight infection
  • Detoxification and the production of an antioxidant called glutathione
  • Brain chemistry
  • Energy levels

For example, choline protects the body against inflammation and the effects of inflammation during pregnancy – like preterm labor, intrauterine growth restriction, and preeclampsia.

In animal studies, researchers have found that getting plenty of choline during pregnancy and while nursing can dramatically reduce anxiety and social behavior in offspring that mimics autism.

Likewise, in a follow-up study on mothers supplementing with twice the recommended intake of choline during pregnancy, researchers suggest that choline can safeguard against the development of ADHD, autism, and schizophrenia.

Do you need to worry about choline deficiency?

Choline accumulates in the liver, kidneys, brain, breasts, and placenta. During pregnancy and while breastfeeding, the demand for choline is exceptionally high.

For example, a mother’s body will move large amounts of choline to her baby through the placenta. By some estimates, the level of choline in amniotic fluid is ten times higher than a mother’s blood levels.

Research has found that when choline intake exceeds recommendations, outcomes are better for mother and baby. Animal studies have shown better cognitive function, a healthier placenta, and a better response to fetal stress.

But, there’s a problem.

Almost 90% of folks do not meet the adequate intake amount of choline.

Many prenatal vitamins don’t include choline. And there’s a good chance your doctor won’t tell you to seek out choline-rich foods.

Outright deficiency is rare since the body can make choline. But if you are pregnant or breastfeeding, there’s a good chance that you’re at risk for choline deficiency.

Genetics also matter. Some folks with genetic variants impacting folate metabolism or the production of choline will be at a great risk for choline deficiency.

Signs of choline deficiency

Signs of choline deficiency are directly linked to what choline does in the body and where it’s stored. You may need more choline if you notice:

  • Low energy
  • Memory loss
  • Trouble learning
  • Mood changes

Fatty liver, metabolic disease, and dementia are also signs that the body needs more choline.

Sources of choline for pregnancy

The best sources of choline are animal-based foods.

During pregnancy, it’s a good idea to include foods high in choline like liver and egg yolks. Bite for bite, liver and eggs have the highest levels of choline along with other methyl donors, like folate and B vitamins.

Try this tasty, easy custard recipe to get your daily dose of choline-rich egg yolks!

In addition, if you’re not a fan of liver (sneaking it into recipes like meatballs and chili makes it way more palatable!), you can take it in supplement form (though keep in mind, you have to take lots of capsules to equal the same nutritional value as eating fresh liver). This is an excellent grassfed desiccated liver supplement.

Remember, methyl donors support the lifelong expression of your baby’s DNA.

Other good sources of choline include:

  • Poultry
  • Red meat
  • Scallops
  • Salmon
  • Atlantic cod
  • Shrimp
  • Milk, yogurt, and buttermilk
  • Brussels sprouts
  • Cauliflower
  • Peanut butter

How to choose the best choline supplement

When enriching your diet with choline, start with food.

For example, when eating egg yolks, you not only get choline. But you also get carotenoids like lutein and zeaxanthin that support baby’s vision and developing nervous system.

In addition to eating choline-rich foods, it’s a good idea to take extra choline as a supplement during pregnancy and while breastfeeding.

When looking for the best choline supplement, you may come across:

  • Choline bitartrate
  • Phosphatidylcholine
  • Lecithin

Choline bitartrate is a water-soluble free choline that goes directly to the liver. Whereas phosphatidylcholine – found in lecithin – is fat-soluble. Phosphatidylcholine first enters the lymph system and other organs before going to the liver.

These different pathways matter.

For example, there’s evidence that supplementing with phosphatidylcholine can change the choline composition of breast milk and support a more robust immune response in babies when compared to choline bitartrate.

During pregnancy and while breastfeeding, shop for a fat-soluble choline supplement like phosphatidylcholine or lecithin.

Make sure your choline supplement is non-GMO and avoid soy-based supplements. Instead, look for sunflower lecithin, like this one from Seeking Health.

If you haven’t thought about choline until now

Choline just recently popped up on the radar of companies making baby formula and prenatal vitamins. And there’s a good chance that the current daily requirements for choline are too low.

So if you suspect you didn’t get enough choline during pregnancy, be kind to yourself. It’s not too late.

Little ones – especially those on the autism spectrum, with ADHD, or learning disorders – can still benefit from choline-rich foods and supplements.

What are your family’s favorite sources of choline? Share in the comments!

By: Jaclyn · Filed Under: autism, Blog, healing · Tagged: adhd, anxiety, autism, baby, brain development, pandas, pans, pregnancy

July 28, 2018

Benefits Of Essential Oils: From Cold Busting To Relaxation

Even if you’re just not that into them, it’s tough to argue against the benefits of essential oils. For example, some essential oils can literally dissolve warts. On the flip side, that same oil can also stir up a case of weeping eczema.

So, what’s right for you? The trick to making essential oils work for you is to use them correctly and make adjustments along the way, based on how you personally respond to the extremely potent compounds in essential oils. In this post, Rheagan talks about a handful of essentials oils that you may want to keep nearby. 

Benefits Of Essential Oils: From Cold Busting To Relaxation | The Family That Heals Together

What are essential oils?

Many of us are familiar with the benefits of essential oils. They have become incredibly popular over the last few years because, quite simply, they work.

Essential oils are highly concentrated plant extracts that have been used for health and wellness purposes for thousands of years. Typically obtained through a distillation process to produce the concentrated oils, manufacturers use a variety of plant parts to make specific essential oils. This includes roots, leaves, stems, bark, and flowers.

How do essential oils work?

Essential oils typically work topically (through the skin) or through inhalation.

To apply topically, an essential oil is safely diluted in a carrier oil and rubbed on the skin. Since the skin is permeable, your body absorbs the active components of the essential oil, similar to the idea of pharmaceutical transdermal medication.

Heat and massage to the area improve absorption because they improve circulation to the area. Topical application can be paired with reflexology or acupressure points on the body to help enhance its effects as well.

Inhalation is just like it sounds – inhaling an essential oil through the nose or mouth, often from an essential oil diffuser.

When inhaling an essential oil, molecules of the oil stimulate the olfactory system and, as a result, the brain and the limbic system.

The limbic system, also known as our “emotional brain,” is connected to many physiological functions in the body such as heart rate, blood pressure, hormone levels and balance, breathing, and memory.

With that in mind, it’s easy to see how essential oils can be used to help promote physical and psychological wellness.

Benefits of essential oils and what they can do for you

The health and wellness benefits of essential oils vary, depending on the oil. But folks have found many practical benefits too. For example, essential oils are:

  • Readily accessible and relatively affordable.
  • Effective and can often be used ahead of pharmaceutical medications for common ailments.
  • When used properly and safely, virtually free of side effects and complications compared to many pharmaceutical options.

Most oils are multi-functional, meaning you can use them for more than one purpose.

Because essential oils are often antimicrobial in nature and keep the bad bugs at bay, you can use specific ones to replace conventional cleaning products.

Essential oils also tend to be naturally high in antioxidants, making them useful for homemade beauty products, which leave out the toxic chemicals normally found in store-bought products.

12 essential oils to keep at home

There are hundreds of different essential oils out there, but here are 12 of the most commonly used ones to consider starting out with, along with the benefits of essential oils:

1. Lemon. There are many citrus essential oils, but lemon is one of the most popular due to its versatility and anti-microbial and anti-inflammatory properties. It is one of the top essential oils to have on hand and can be used for so many things!

Lemon essential oils benefits can include relief of nausea, improved digestion, and reduced skin damage.

Lemon essential oil may support metabolism, promote lymph flow and drainage, protect against pathogens, reduce oxidative stress, prevent tooth decay, whiten teeth, boost the immune system, provide antimicrobial properties to cleaning products, and may even have cancer-fighting effects.

Get our favorite organic lemon essential oil here.

2. Lavender. One of the best-known and most commonly used essential oils in the world today, lavender essential oil has been used for thousands of years. High in antioxidants and with strong antimicrobial and mood-moderating properties, lavender essential oil is another top pick for the home.

Lavender essential oil benefits can include blood sugar regulation, improved mood and reduced stress, and improved cognitive function.

Lavender essential oil can help heal wounds and cuts, improve skin appearance, relieve of headaches, improve sleep, and provide topical pain relief.

Get our favorite organic lavender essential oil here.

3. Lemongrass. Lemongrass essential oil is an important one for its medicinal properties.

Known for its analgesic, antimicrobial, antipyretic, antiseptic, astringent, deodorant, diuretic, galactagogue, sedative, and insecticidal properties, lemongrass essential oil has earned its place in the home medicine/first-aid cabinet.

Lemongrass essential oil benefits can include pain relief, mood boosting, protecting against pathogens, lowering a fever, speeding wound healing, decreasing bleeding, improving digestion and elimination, repellin some insects, and enhancing milk production in lactating women.

Get our favorite organic lemongrass essential oil here.

4. Grapefruit. The benefits of essential oils from grapefruit are similar to those from lemon essential oil. But grapefruit has a particular affinity for digestive issues and weight loss. High in antioxidants with strong anti-inflammatory properties, this is a great oil to have on hand.

Grapefruit essential oil benefits can include disinfecting surfaces, improving mood, boosting the immune system, easing muscle and joint aches and pains, boosting metabolism, and reducing sugar cravings.

Get our favorite organic pink grapefruit essential oil here.

5. Peppermint. Peppermint is one of the oldest medicinal herbs to date. It is also one of the most widely-used and versatile essential oils with antimicrobial properties and an affinity for digestive and pain relief.

Peppermint essential oil benefits can include easing muscle and joint pain and acting as a muscle relaxant, which can have implications for a variety of health conditions, from fibromyalgia to arthritis.

Benefits of essential oils from peppermint can also include relief of sinus and respiratory complaints, including seasonal allergies, improved energy levels, relief of headaches, relief of digestive complaints, oral health benefits, easing nausea, repelling insects, and protecting and improving skin health.

Get our favorite organic peppermint essential oil here.

6. Tea Tree. Known in Australia for centuries for its medicinal properties, tea tree essential oil, also known as melaleuca, has strong antimicrobial and immune-supporting properties.

Tea tree oil benefits can include use in antibacterial products, such as hand sanitizer.

Tea tree essential oil can help repel insects, is effective against body odor, improves wound healing and prevents infection, reduces acne and soothes skin inflammation, improves oral health, is good for use in home cleaning products, reduces dandruff, and can be used to help treat fungal infections.

Get our favorite organic tea tree essential oil here.

7. Frankincense. Frankincense essential oil is one of the most prized oils the world over, having religious and medicinal significance in various cultures from ancient times to the present day. This is said to be one of the most powerful essential oils one can have for their health!

Frankincense essential oil benefits can include speeding healing of cuts and other skin afflictions, improving gum and hair health, helping in tissue health and regeneration (making it a great choice for skin care), reducing inflammation and easing pain in muscles and joints, helping relieve respiratory tract and lung complaints, improving oral health, improving digestion, and balancing hormones and helping to regulate a woman’s cycle.

Get our favorite organic frankincense essential oil here.

8. Clove. There are three different types of clove essential oil – bud, leaf, and stem. The most popular is clove bud essential oil, so we will focus on this one.

While having an ancient association with toothaches and dental issues, clove essential oil benefits go far beyond this. Clove essential oil has been approved as a dental analgesic and is often added to pharmaceutical oral health products.

Other benefits of essential oils from clove can include improving digestion and easing GI tract complaints, including easing nausea.

Clove essential oil can aid in healing skin issues like warts, acne, and signs of aging, repel insects, ease respiratory complaints, topical relief of pain, and speed healing of wounds and infections.

Get our favorite organic clove essential oil here.

9. Rosemary. One of the essential oils used in various thieves’ oil-type blends, rosemary has long been known for health and wellness purposes. Rosemary essential oil has analgesic, antibacterial, anticancer, anticatarrhal, antifungal, anti-infection, anti-inflammatory, antioxidant, and expectorant properties.

Rosemary essential oil benefits can include improving mental clarity, relieving coughs and headaches, improving memory, treating infections, improving oral health, and stimulating hair growth and health.

Get our favorite organic rosemary essential oil here.

10. Eucalyptus. The scent of eucalyptus will be familiar to many from a popular brand of vaporub. With its strong antimicrobial action, anti-inflammatory properties and affinity for breathing and lung complaints, eucalyptus essential oil has long been featured in both conventional and holistic medicine cabinets.

Eucalyptus essential oil benefits can include improving respiratory issues, relieving sore throats, clearing congestion, improving seasonal allergies, protecting against pathogens and boosting the immune system, easing headaches, improving wound healing, improving mental clarity, and repelling some rodents.

Get our favorite organic eucalyptus essential oil here.

11. Rose. One of the most beautiful flowers in the world, rose is equally enchanting for its essential oil benefits. Rose essential oil is known for its mood-enhancing, anti-inflammatory, antiseptic, antimicrobial, and aphrodisiac properties, among others.

Rose essential oil benefits can include improved mood, reduced inflammation, improved wound healing and reduced infection, as well as easing muscle spasms and cramps, protecting against pathogens, improving libido and sexual function, improving skin tone, stabilizing and regulating hormones to improve symptoms and regularity of the menstrual cycle, improving digestion, and reducing excessive bleeding.

Get our favorite rose absolute essential oil here.

12. Cedarwood. Extracted from the wood of the cedar tree, cedarwood essential oil has anti-inflammatory, antimicrobial, astringent, antispasmodic, sedative, and insecticidal properties.

Cedarwood essential oil benefits can include improved hair growth, improved skin conditions such as eczema, and improved scalp dryness & dandruff.

Cedarwood essential oil can also prevent infections, reduce joint and muscle pain resulting from inflammation, improve mood and sleep, improve mental focus, relieve coughs, and repel insects (think mothballs).

Get our favorite organic cedarwood essential oil here.

Essential oils aren’t for everyone

As with anything, essential oils are not for everyone.

Care should be exercised when using essential oils around young children as some may have adverse effects and there are separate guidelines for diluting essential oils safely for young children versus adults.

Hydrosols are often a safer option for babies and very young children. You can see a nice collection of organic hydrosols here.

Pregnant and nursing mothers should also exercise caution when it comes to essential oil use. Some oils are contraindicated for pregnancy, or nursing, or both. The National Association for Holistic Aromatherapy lists essential oil pregnancy safety guidelines on their website.

Anyone with allergies to the plants or plant families of certain essential oils should exercise caution when using those oils. Those with sensitive or broken skin should exercise caution when using essential oils topically as they may induce a reaction.

If you’re unsure, test a properly diluted essential oil on a small area of skin before applying more liberally. Never use an essential oil neat (undiluted) on the skin.

Certain oils, particularly the citrus oils, can increase photosensitivity, so caution should be taken when choosing these oils to apply topically.

Those with pets in the home, especially cats, should use caution with essential oils and research which ones (if any) are safe for use around furry, feathered, or scaled friends.

Some essential oils may interact with prescription medication, so those taking prescription medications or with liver or renal issues or a compromised immune system should consult with an aromatherapist before using essential oils.

We also strongly suggest you research and choose a quality essentials oils company who tests for safety and suggests proper usage. We especially love this company because they offer an extensive collection of organic and “kidsafe” essential oils, as well as lots of blends and roll ons! We don’t necessarily think you need to use (sometimes) overpriced MLM brands of essential oils to get quality oils. (Read our “rant” about that here. 😉 )

Knowing more about essential oils and how to use them can help you to dive into the wonderful world of self-care and home remedies. Essential oils offer an effective, safe (following proper guidelines), natural alternative that can help improve and support the health and well being of you and your family.

Are you sold on the benefits of essential oils? Which is your favorite?

By: Rheagan · Filed Under: Blog, Essential Oils · Tagged: adhd, anxiety, burns, depression, essential oils, health, lavender, natural remedies, scrapes, skin, skin care, tea tree

April 30, 2018

What Is The Vagus Nerve? The Gut-Brain Superhighway

Ever wonder – what is the vagus nerve? As it turns out, a well-toned vagus nerve supports gut health and mental wellbeing. It’s what unites the gut and brain. This explains why gut disorders are often connected to depression, anxiety, and more. In this post, Danielle explains simple tips to strengthen your vagus nerve. 

What is the vagus nerve? The gut-brain superhighway | The Family That Heals Together

What is the vagus nerve?

If you’re here, chances are you’ve heard of this nerve before. It plays a pretty significant role in overall health. And just like a muscle, you can tone the vagus nerve and strengthen its performance.

But first, a little anatomy.

The vagus nerve is a part of the parasympathetic system, dubbed the rest-and-digest system. Although there are numerous other nerves in this system, this one reaches the majority of the body’s organs. It is the longest cranial nerve.

Vagus means “wanderer.” Which is fitting, since this nerve reaches so many of your organs: the brain, larynx, pharynx, esophagus, tongue, ears, lungs, gut, heart, liver, spleen, gallbladder, kidney, pancreas, intestines, reproductive organs, and ureter. It begins at the brain, splits into two branches through the head, down the spine, and to a number of body organs.

What does the vagus nerve do?

Here is how good vagus nerve function affects each of the body’s organs it reaches:

  • Brain: relieves depression and anxiety
  • Tongue: improves taste and saliva production, swallowing, and speech
  • Ears: has shown to ease tinnitus
  • Eyes: helps with eye contact
  • Gut: improves digestive flow and juice secretion
  • Heart: optimizes blood pressure and heart rate
  • Liver and pancreas: balances blood glucose
  • Gallbladder: releases bile
  • Spleen: lowers inflammation
  • Kidneys: releases sodium, increases blood flow, and manages blood glucose
  • Reproductive organs: assists with fertility and orgasms in women, as it connects the cervix, uterus, and vagina.

But research suggests the vagus nerve does more than just help us physically.

The vagus nerve assists with the mind-body connection as the nerve that connects all major body organs. It affects eye contact, human emotion, detects the nuances of communication. It manages the release of oxytocin, the bonding hormone essential to birth and relationships. Studies have even shown that those with higher vagus nerve function are more altruistic and that vagal activity can be passed down: children of mothers with depression during pregnancy have lower vagus nerve function.

What are the symptoms of vagus nerve damage?

Since your vagus nerve reaches so many body organs, it can affect virtually every part of your body. Below are a number of symptoms that have been linked to low vagus nerve function.

  • Depression and anxiety
  • Loss of appetite
  • Weight gain
  • Chronic fatigue
  • Forgetfulness and brain issues
  • B12 deficiency
  • Heart problems
  • Nausea and dizziness
  • Heartburn
  • IBS and digestive issues
  • Diabetes and imbalanced blood glucose

The vagus nerve is linked to numerous symptoms that are diagnosed as general chronic immune disorders. This includes constant thirst, frequent urination, unexplained ear and neck pain, chest pressure, breathlessness, cold or extreme heat in the extremities, along with fuzzy thoughts and words.

Vagus nerve disorders

Beyond the signs of a vagus nerve imbalance, disorders associated with vagus nerve function include OCD, Alzheimer’s, autism, bulimia, obesity, and eating disorders, heart failure, M.S., addictions, mood and sleeping disorders, leaky gut, IBS, fibromyalgia, and the list continues.

Numerous physicians and scientists have pointed to cranial nerve damage as a result of vaccines.

While there is little research out there, it is likely that the vagus nerve can be damaged by an immune response to vaccines.  If you are experiencing poor vagus nerve function following vaccination, seek out a biomedical physician or naturopathic doctor to detox and heal the nerve.

When it comes to genetics, researchers have found that a genetic mutation on rs6330 may indicate a higher likelihood for decreased vagal function and anxiety (you can see if you have this mutation by inputting your 23andme data into Self Decode).

What is the vagus nerve? The gut-brain superhighway | The Family That Heals Together

Benefits of vagal stimulation

Want to heal your vagus nerve?

Once you answer the question, “what is the vagus nerve?”, it’s time to strengthen it. Stimulating the vagus nerve can improve the communication between your body’s organs. It’s easy to do. And you can start today.

How to stimulate the vagus nerve

  • A cold shower turns off the sympathetic system and on the parasympathetic system. At the end of your shower, try 30 seconds cold, 30 seconds hot. Increase to 60 seconds with 2-3 rounds. (If you can!)
  • Deep breathing exercises release relaxing hormones, turning off the fight-or-flight sympathetic system and turning on the vagus nerve and parasympathetic system.
  • Prayer, meditation, and chanting turn on the vagus nerve.
  • A good, deep laugh or singing revs up the vagal pump, in the same way that coughing or gargling will also get it going.
  • Social time with friends stimulates connectedness and higher vagal function.
  • Yoga and stretching turn on the vagus nerve and parasympathetic system.
  • Laying or sleeping on your right side will turn up the vagus nerve function. This is why some doctors tell pregnant women to not lay on the right side during pregnancy, as to not put too much pressure on the nerve.
  • Exercise benefits flow in the stomach, which in turn revs up the vagus nerve function.
  • Supplementing probiotics has been shown to improve vagus nerve function as well as gut function. We love these probiotics.
  • Improving your electronic and magnetic frequency, such as through PEMF or grounding (connecting your bare feet to the earth) will balance heart rate variability and vagus nerve function.
  • Supplementing 5-HTP stimulates the vagus nerve and zinc increases its function. This is a good 5-HTP supplement and we like this zinc.
  • Coffee enemas will clear your colon of toxic foodstuffs, and allow for better digestion and vagus nerve function.

Even if you show signs of a weak vagus nerve, some easy home exercises can take you from a vagal nerve slump to a vagal nerve superstar.

Beyond strengthening you gut-brain connection, these exercises are fun to do. And they’ll help you feel peace in the otherwise hectic world that we sometimes find ourselves in.

It’s like mind over matter. Literally.

By: Danielle · Filed Under: Blog, health · Tagged: anxiety, autism, brain health, depression, gut brain axis, gut health, health, mental health, mental illness, pandas, vaccines, vagus nerve

December 11, 2017

How to Reduce Anxiety Naturally (I’m No Superwoman)

I didn’t know what anxiety was until it got bad enough for me to address it. After suffering for my whole life, I finally learned how to reduce anxiety this past year.

How to Reduce Anxiety Naturally- I'm No Superwoman | The Family That Heals Together

How to reduce anxiety: the first step is admitting you have a problem.

I’ve had symptoms of anxiety most of my life, though I only recently realized it.

From last-minute plan cancellations in favor of hiding at home, to wanting to lie in bed all day and zone out instead of taking care of my kids, I felt like I was constantly letting people (and myself) down.

It was only after I began aggressively treating my Lyme disease that I had my first full-blown panic attack, and I began to put some pieces together. I wasn’t a bad person; I suffered from anxiety.

 

I’m no superwoman, and I can admit when I have a problem! Only after I realized I was experiencing symptoms of anxiety was I able to begin working to heal it.

Now that I know what I’m dealing with, I have an arsenal to turn to to relieve anxiety and live a normal life, and rarely do I deal with panic and anxiety anymore.

What causes anxiety?

Our mood and behavior is directly related to our neurotransmitters: the chemical messengers that communicate information throughout our brain and body. They relay signals between nerve cells, called “neurons.” The brain uses neurotransmitters to tell your heart to beat, your lungs to breathe, and your stomach to digest.

There are two kinds of neurotransmitters – EXCITATORY and INHIBITORY. Excitatory neurotransmitters stimulate the brain while those that calm the brain and help create balance are called inhibitory. Inhibitory neurotransmitters balance mood and are easily depleted when the excitatory neurotransmitters are overactive. (source)

Inhibitory neurotransmitters: the cause of anxiety disorders

Serotonin: necessary for a stable mood and to balance out those stimulating neurotransmitters. If you consume stimulants via medication or diet (hello coffee!), it can deplete serotonin. Serotonin also regulates your sleep cycle, pain control, digestion, and even carb cravings.

Serotonin is found in the highest concentration in… nope, not your brain- your gut! Which is why poor gut health = poor mood. Low serotonin levels will also be seen in those with decreased immune function, which makes sense since the immune system is also primarily in your gut.

GABA: aka “nature’s Valium,” GABA is a naturally-occurring neurotransmitter, responsible for reducing neuronal excitability throughout the nervous system.

GABA is needed for its calming effects in the brain, but may be reduced due to poor lifestyle, diet, genetic factors, or other underlying conditions. See below for supplements that help improve GABA levels.

Dopamine: both excitatory and inhibatory, Dopamine helps to relieve depression and improve focus.

When your inhibitory neurotransmitters are lagging or lacking, the excitatory neurotransmitters take over, and you become overstimulated. You’ll have a difficult time “shutting off” your brain as one of the many symptoms of anxiety.

Let’s look at some of the other symptoms.

Symptoms of anxiety

If you’re not sure if anxiety is a problem for you, here’s what to look for:

  • negative thoughts or feelings of impending doom
  • racing heart beat
  • irritability
  • excessive worry or fear
  • excessive sweating
  • restlessness or fatigue
  • inability to concentrate
  • trouble sleeping

I realized that I had suffered from these symptoms most of my life. If you also suffer from the above symptoms, I’ll give you some practical tips to reduce anxiety below.

What can help with anxiety?

From nutrition, to herbs and other supplements, to exercises, there are LOTS of ways to reduce anxiety and enjoy life!

Nutritional treatment for anxiety

Since our gut is the main source of serotonin, the neurotransmitter responsible for calming, we need to mind our gut health to improve serotonin levels and reduce anxiety.

While mainstream nutrition pushes a whole-grain, low-fat diet, you may be surprised to hear that low-carb, high-fat diets seem to do the most for improving brain and emotional health.

To improve anxiety, remove:

  • sugar
  • refined carbohydrates like bread and pastries
  • gluten
  • artificial sweeteners and colors
  • vegetable oils and fake fats like margarine and shortening

Make sure to eat lots of:

  • good fats like avocado oil, extra virgin olive oil, butter, coconut oil, and traditional animal fats (fats feed your brain!)
  • high quality protein from responsibly raised animals
  • fresh, organic produce
  • farm fresh eggs, if well tolerated
  • raw milk, if well tolerated
  • fermented foods like sauerkraut and kefir (very important for helping to restore gut bacteria balance.)

Herbal treatments and supplements for anxiety

While diet is a big help, there are some herbs and other supplements that can help to reduce anxiety as well. Here are those that I have found to be effective.

Passionflower- known for helping the brain to create GABA, passionflower is one of the most popular herbs for anxiety. Some people have success using a simple passionflower extract for mild and occasional anxiety.

I have found, however, that a supplement I originally bought to improve my son’s behavior can stop an anxiety attack in its tracks. Neural Balance has high concentrations of passionflower extracts, as well as other calming ingredients, making it very effective against anxiety.

L-theanine- by far one of my favorite supplements for treating anxiety, L-theanine is an amino acid derived from green tea leaves. I find that when I remember to take 200mg of L-theanine once or twice a day, I rarely have even a hint of anxiety. That’s because L-theanine has been clinically proven to reduce anxiety.

Studies have shown that L-Theanine reduces stress, relieves symptoms of schizophrenia, and can even replace psychiatric medications. (source, source, source)

Probiotics- because an imbalanced gut leads to an imbalanced brain, it’s important to bring your gut bacteria back into balance. A good probiotic can help you do this, but there are so many to choose from!

I like to use Smidge, a gentle but effective probiotic, because it is carefully made without allergens and other added ingredients, and a small amount goes a long way, meaning one bottle lasts many months.

Extra virgin cod liver oil- our brains work better when they are given the proper nutrients, and the omega fats in cod liver oil really feed the brain. Extra virgin cod liver oil is the only one I trust to deliver these needed nutrients.

Other calming herbs- lavender, valerian root, lemon balm, kava, and chamomile are all calming herbs that can help treat anxiety. Find these in individual extract or capsule form, or look for blends that contain a variety of calming herbs like this.

Adaptogens- herbs known as adaptogens help to reduce anxiety by reducing overall stress. My favorites include ashwagandha and rhodiola, but you can read more about various adaptogens and their benefits here.

Exercises that reduce anxiety

In addition to treating anxiety from the inside out, there are a few simple exercises you can do to relieve anxiety and promote calm.

EFT (aka tapping)- emotional freedom technique, also known as tapping, is a simple exercise you can do when you’re feeling anxious. It helps to reroute the brain and change patterns of negative thinking.

Tapping may seem a little out there at first, but you may find it can be very calming and relaxing, and may even help you sleep better.

Simple stretching- doing simple yoga-style stretching can help move the lymph in your body, encourage detoxification, and promote calm and relaxation by soothing tight muscles. Oftentimes, anxiety leads to an overall tightness and rigidity, so giving your muscles a good stretch can help your body to relax.

HIIT- high intensity interval training can promote better overall mental health. The exercise focuses on quick, intense periods of exercise, followed by periods of cool down.

One study showed that single sessions of high aerobic HIIT reduced distress and anxiety among patients within 15 minutes of the session ending. (source)

Take quiet time for prayer

As you work on healing your body and improving your symptoms of anxiety, don’t overlook your need to spend daily time in prayer. Connecting with God and remembering that He is sovereign and in control helps us to remember that no amount of worry or anxiety will change the future.

Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.- Phillipians 4:6-7
Remember, when you spend time in His word and talking with him, His peace will guard your mind.

By: Jaclyn · Filed Under: Blog · Tagged: anxiety, brain health, emotional health, mood, neurotransmitters, reduce anxiety

November 6, 2017

Types of Magnesium: The Best and Worst

Because magnesium is needed for virtually every function of the body, it helps to know which types of magnesium are the best. Should you supplement? Eat foods high in magnesium? Find out below!

Types of Magnesium: The Best and The Worst | The Family That Heals Together

If you don’t take a lot of vitamins (we love homemade herbal extracts!), you’re probably picky about the supplements you take. And while it’s best to get the majority of our vitamins and minerals from our food, unfortunately, with modern farming depleting our soil of nutrients, that’s not as easy as it once was.

That’s why it can be helpful to take different types of magnesium to ensure that your needs are met, as magnesium is important to every bodily system and function.

Magnesium is beneficial for:

  • relieving constipation
  • easing muscle aches
  • promoting calm
  • preventing headaches
  • balancing electrolytes
  • promoting sleep
  • improving energy levels
  • & so much more!

Should I take a magnesium supplement?

That’s a good question, and one each individual should consider.

If you’re not sure, maybe the following list of magnesium deficiency symptoms will be helpful.

Symptoms of magnesium deficiency

The symptoms of magnesium deficiency are numerous, as magnesium deficiency can contribute to any number of health conditions, and most sufferers of serious health conditions are likely deficient in magnesium. Some of the common symptoms include:

  • headaches
  • muscle cramps
  • constipation
  • anxiety
  • high blood pressure
  • chronic fatigue
  • muscle weakness
  • heart rhythm irregularities
  • depression and irritability

Basically, magnesium is really stinkin’ important! If you have any of the above symptoms, you may find that you need a magnesium supplement.

Increasing food sources of magnesium is also beneficial.

Food sources of magnesium

The best food sources of magnesium include:

  • dark leafy greens
  • beans
  • nuts and seeds
  • yogurt
  • bananas
  • dark chocolate

The best (and worst) types of magnesium

Now that you’ve decided to supplement magnesium, how do you decide which one to take? There are so many available on the market.

After lots of trial and error, here’s our list of best and worst types of magnesium so you can choose what works best for you. (Keep reading further down to narrow down types of magnesium by your particular health need.)

The best types of magnesium

1. Magnesium threonate

  • formulated for brain health
  • may help to diminish symptoms of hyperactivity, depression, anxiety, and other brain-related disorders
  • improves memory
  • demonstrated restoration of function in aging neurons in animal studies
  • the only form of magnesium that significantly increases levels of magnesium in the brain

2. Magnesium glycinate

  • made from magnesium and the amino acid glycine
  • promotes relaxation
  • is easily absorbed
  • may improve leaky gut
  • may reduce nerve pain

3. Magnsium malate

  • made from magnsium and the organic compound malic acid
  • improves energy levels
  • reduces muscle pain
  • may counteract heavy metals

4. Magnesium oxide

  • relieves constipation
  • can help regulate blood pressure
  • may reduce cholesterol

5. Magnesium orotate

  • well absorbed
  • improves athletic performance and recovery
  • improves cardiovascular health

6. Magnesium chloride

  • supports healthy nervous system function
  • supports the body’s detox system
  • high bioavailability

7. Magnesium sulfate

  • promotes relaxation
  • improves sleep
  • can help ease constipation
  • helps the body to eliminate toxins

8. Magnesium taurate

  • made from magnesium and the amino acid taurine
  • supports cardiovascular health

The worst types of magnesium

Magnesium citrate- this popular type of magnesium is used most frequently to keep users regular. While it does ease constipation, the way in which it does it isn’t the best for us.

Mag citrate actually pulls water into your intestines, which can lead to dehydration. What’s worse, this type of magnesium can reduce ceroplasmin levels, leading to mineral imbalances and deficiencies.

Finally, there is evidence that the most popular magnesium citrate on the market may contain high levels of arsenic.

Magnesium hydroxide- like magnesium citrate, magnesium hydroxide moves the bowels by drawing water into the colon. In addition, side effects include nausea, fatigue, and loss of appetite.

Magnesium aspartate and glutamate- because the amino acids aspartate and glutamate are excitotoxins, it’s important they do not become imbalanced. While consuming them as part of a complete protein with numerous other amino acids in foods like collagen is ok, it is not wise to supplement them independent of other amino acids.

Types of magnesium by health needs

Here are suggested supplements based on your needs:

Muscles cramps and spasms- try a combination of well-absorbed Morning Magnesium in the mornings to address magnesium deficiency, then a magnesium lotion rubbed on your legs at night or Evening Magnesium internally.

Better sleep- try taking an Epsom salt bath before bed, along with Evening Magnesium, which contains calming forms of magnesium. Get Evening Magnesium here.

Neurological conditions- Magnesium L-Threonate, found in MagMind.

Constipation- Magnesium oxide like this.

Cellular energy- a combination magnesium supplement like Morning Magnesium, which contains the co-factor boron is a great option for increasing energy and getting magnesium into the cells.

Magnesium deficiency- again, Morning Magnesium, hands down. If Morning Magnesium is out of stock, try Evening Magnesium. Read more. ↓

Our favorite magnesium supplement

Smidge’s Morning Magnesium

The best high-quality magnesium supplement by far is Morning Magnesium from Smidge (formerly Wake Up Maggie from Corganic). It is a combination of magnesium malate, orotate, and taurate, with the added co-factor boron, important for absorption.

Morning Magnesium may help you feel more energized, clear-headed, and happier.

The ingredients in Morning Magnesium are known to

  • improve energy
  • reduce muscle pain (such as that seen in fibromyalgia)
  • improve cardiovascular function

I add it to hot tea in the mornings to make a bulletproof tea, stir it in a little water, or add a scoop to a smoothie. It’s pretty tasteless and easy to get down, especially if you blend it in something.

I have found it to be worth every penny, honest. Get it here. UPDATE: if Morning Magnesium is out of stock, try Evening Magnesium.

Other magnesium supplements

Magnesium oxide- helps with regularity. This one is super cheap and very clean. You can take up to 2,000 mg at bedtime to produce a bowel movement the next AM, and be warned, it WILL move things along. You can also take smaller doses throughout the day for a less intense effect.

Magmind- a good supplement for combating symptoms of ADHD like hyperactivity and impulsivity. Read more about why we love it here.

Topical sources of magnesium

Magnesium chloride lotion- a good way to absorb magnesium to bring levels up, using a lotion or oil topically helps with bio-availability. Make your own easy lotion using this recipe, or try a spray oil like this.

Magnesium sulfate baths- aka Epsom salt baths. These are great to relax before bed and improve sleep, as well as aid the body in detoxification, particularly in times of major healing.

How to choose the best magnesium supplement

We really love Morning Magnesium, but feel free to browse the list above and experiment based on the different properties of the different types of magnesium to choose the best magnesium supplement for you.

By: Jaclyn · Filed Under: Blog · Tagged: adhd, anxiety, corganic, magnesium, magnesium threonate, natural calm, organic 3, supplements

  • 1
  • 2
  • Next Page »

Recent Posts

  • The PANDAS Parent Starter Kit (Where to start after a PANDAS diagnosis- or if you suspect it)
  • Paleo Pumpkin Spice Sugar Cookies (Healthy Pumpkin Spice Cookies!)
  • Pumpkin Smoothie Recipe That Kids Love | GAPS | Paleo | AIP

Copyright © 2023 · Hello CEO by Hello You Designs

Copyright © 2023 · Hello CEO on Genesis Framework · WordPress · Log in