Shea Butter Benefits and Uses

What is Shea Butter?

Shea butter is a skin superfood that comes from the seeds of the fruit of the Shea (Karite) tree and that is naturally rich in vitamins A, E and F. It offers UV protection (it is SPF ~6) and provides the skin with essential fatty acids and the nutrients necessary for collagen production. Shea butter has been used in Africa and other countries for years to improve skin and hair.

Shea Butter Benefits

• Moisturizing: The concentration of natural vitamins and fatty acids in Shea butter makes it incredibly nourishing and moisturizing for skin. It is often used to remedy dry skin and to help protect the skin’s natural oils.
• Reduces Inflammation: A 2010 study found that due to its cinnamic acid and other natural properties, shea butter was anti-inflammatory. (source) One compound in particular, lupeol cinnamate, was found to reduce skin inflammation and even potentially help avoid skin mutations. This also makes it beneficial for some people with acne.
• Skin Smoothing: Shea butter aids in the skin’s natural collagen production and contains oleic, stearic, palmitic and linolenic acids that protect and nourish the skin to prevent drying. With long term use, many people report skin softening and strengthening as well as wrinkle reduction.

Shea Butter Uses

Shea butter is one of the most versatile natural beauty ingredients and I use it daily in some form. I’ve used it for years in everything from my homemade lotion bars and original magnesium body butter to homemade lip balms and healing salves.

Some of my favorite uses for Shea Butter:

1. By itself for face and body as a natural moisturizer
2. In a shea butter lotion bar stick for easy use
3. Alone or in a pregnancy stretch mark salve to ward off stretch marks
4. As the best under-eye wrinkle remover and bag-reducer
5. For massage butter
6. In velvety soft whipped body butter
7. or basic homemade lotion
8. As a base for homemade deodorant
9. As an SPF 6 skin lotion
10. In magnesium body butter
11. As a natural baby-care product (alone) or ingredient in baby care recipes
12. By itself on the lips or in homemade lip balms
13. Or homemade shimmer lip balm
14. To improve skin elasticity (some even say it helps with cellulite)
15. On the hair or scalp (in mixture with other natural ingredients)
16. In homemade liquid creme foundation and makeup
17. After sun or beach exposure to replenish skin
18. On the eyelids before applying makeup to make it last longer
19. As a natural cuticle cream
20. On scars to naturally help collagen production
21. On sore/raw noses during a cold or flu

What Kind of Shea Butter is Best?

I only use raw, unrefined, Shea butter. There are many refined Shea butters that are odor free and bleached to be completely white, but the refining process removes some of the beneficial properties.

I get my Shea butter here, but it can sometimes be found at local health food stores. Just look for one that is:

• raw/unrefined
• unbleached
• organic

TIP: If you get unrefined shea butter, that means it has not been filtered and may contain trace particles of the shea nut. I often gently heat my shea butter until it just melts and then pour through a cheesecloth or strainer to remove any particles. Once strained, I pour the shea butter into silicon molds in pre-measured amounts (tablespoons, 1/4 cup, etc) so that it is ready to use for natural beauty recipes.

Shea butter is for external use only. Ask a doc or dermatologist before using, especially with underlying skin conditions. Those with nut allergies should avoid or check with an allergist.

You can find over 200 Shea Butter products at IHERB.COM 

Sweet Treat Made with Raw Protein and Greens

I know that I need to eat more veggies. I know it. I know all the health benefits of eating the greens, I know that it will help me lose weight, have more energy, be healthier, blah blah blah. I know all this stuff, but knowing that just doesn't make them taste any better. Now, I'm not going to stereotype that it's all veggies, because it's not; there are some veggies that are good, it's just not those leafy green ones that I'm supposed to be eating more of, and it's certainly not kale!

I tried kale chips, and kale smoothies, but I just couldn't get past the bitter taste. I really think there's some marketing genius out there that has convinced the world that they are supposed to like kale, so they think they do, but it is not good. So, what's a girl with anti-kale taste buds to do to get all the veggie nutrients I need? Thankfully, Garden of Life has given me an answer, a sweet sweet answer!

Garden of Life makes a variety of really good healthy products, but this one is my favorite because it solves my problem and it tastes awesome!

That's right, you heard me...RAW Protein and greens tastes awesome! Now, you know it's hard enough to find a protein powder that tastes good, but now you've thrown in greens too...I thought for sure it would be bitter and pasty, and gross. But RAW Proteins and greens is actually really really good, and it can be used in so many ways.

RAW Protein and greens comes in 3 flavors, Chocolate, Vanilla, and Lightly Sweetened. They are all good.


The Lightly Sweetened is perfect for baking. Just add a scoop or 2 to your favorite muffin or bread recipe, and you've added some protein and veggies to your sweet dessert.

My favorite is the Vanilla. I love it blended with raspberries, bananas, and almond milk or throw it in to the blender with some ice, almond milk, and coffee for a great start to your day. It's super yum!

If you want a super fun no bake snack packed full of energy from proteins and greens, give this recipe a try:

Peanut Butter Protein and greens bites

In a large bowl, mix the following ingredients, then form into small balls, chill and serve anytime you need a sweet energy treat.

• 3/4 cup peanut butter
• 1/3 cup agave syrup
• 2 scoops Vanilla RAW Protein and greens
• 1 cup raw oats
• 1/2 cup ground flax meal
• 2/3 cup coconut flakes 
• 6 tbsp chocolate chips

I'm not an expert on nutritional requirements, so for all the information on how this product is gluten free, organic, vegan, and just plain healthy, head to iherb.com

Understanding your genetic clock and how to slow it down

For many years, it was thought that cells were immortal if provided an ideal environment. That belief was discarded in the early 1960s when Leonard Hayflick, PhD, observed that human fibroblasts in tissue culture wouldn’t divide more than about 50 times. Hayflick found that if he froze the cells after 20 divisions, they would “remember” that they had 30 doublings left after they thawed.

Researchers also noted that fibroblasts begin looking old as they approach 50 cell divisions. They become larger and accumulate an increased amount of lipofuscin, the pigment responsible for “age spots.” Based on Hayflick’s findings, experts theorized that there is a genetic clock within each cell that determines when old age sets in.

Currently, many researchers in the field are working with what’s known as the “telomere shortening” theory of aging. Telomeres are the end-cap segments of DNA. Each time a cell replicates, a small piece of DNA is removed from the telomere—and the shorter the telomere gets, the more gene expression is affected. The result is cellular aging.

In addition to serving as a clock for aging, the telomere is involved in protecting the end of the chromosome from damage, controlling gene expression, and aiding in the organization of the chromosome. The telomere not only determines the aging of the cell, but also its risk for cancer, Alzheimer’s disease, and other degenerative diseases.

Slowing Down the Clock

The key to extending human lifespan will ultimately involve preserving or restoring telomere length to the DNA. But that technology is decades away. Luckily, there are low-tech ways to help slow down

our genetic clocks right now, including:

• Managing stress
• Exercising regularly
• Sleeping at least 8 hours per night
• Maintaining ideal body weight
• Consuming a diet rich in vegetables and fruits
• Eating mostly low-glycemic foods
• Taking a daily multivitamin/multimineral
• Getting an optimal amount of omega-3 fatty acids from fish and fish oil supplements
• Taking additional vitamin D, polyphenols, flavonoids, and other key nutrients
• 
  

A Closer Look

Research has shown that many nutrients help fight telomere shortening, especially B vitamins such as folic acid, vitamin B12, and niacin; zinc; magnesium; and vitamins C and E. The best way to insure adequate intake of these and other nutrients is to take a quality multivitamin/multimineral supplement. Should you take iron in your multi? Unless you have a significant need for iron or are a menstruating woman, do your best to avoid iron supplements. Taking iron has been associated with shorter telomeres. Excess iron can also act to increase free radical activity.

Taking extra vitamin D is a good idea, as well—most experts now recommend at least 2,000 IU daily. In one study, scientists examined the effects of vitamin D on the length of telomeres in the white blood cells of 2,160 women aged 18—79 years. The higher their vitamin D levels, the longer the telomere length.

In terms of aging, there was a five-year difference in telomere length in those with the highest levels of vitamin D compared to those with the lowest levels. Obesity, smoking, and lack of physical activity can shorten telomere length, but researchers found that increasing vitamin D levels overcame these effects. What this five-year difference means is that a 70-year-old woman with higher vitamin D levels would have a biological age of 65 years.

Fish oils are also important to slowing the genetic clock. Higher levels of the omega-3 fatty acids EPA and DHA have been shown to reduce telomere shortening in a long-term study. The recommended dosage of fish oils is based upon providing a daily intake of 1,000 mg EPA and DHA.

Lastly, the flavonoids and polyphenols in grape seed, pine bark (Pycnogenol), and green tea are associated not only with reducing markers of inflammation, but also with preventing telomere shortening in experimental studies. The dosage recommendation for extracts providing at least 90 percent polyphenols is 150—300 mg daily.

The Insulin Angle

But perhaps the biggest cause of premature telomere shortening in North America is resistance to the hormone insulin that occurs in obesity, prediabetes, and type 2 diabetes, as recent studies have documented that insulin resistance is associated with shorter telomeres. Achieving ideal body weight and utilizing strategies to increase the sensitivity of the body cells to insulin is a critical goal to preventing telomere shortening.

You can find all supplements from article at IHERB.COM

Supplements for Fibromyalgia

If you've got pain, tiredness, and sleep trouble that go along with fibromyalgia, you may wonder if supplements can give you some relief. 

"While research on certain supplements is promising, it's still too early to say for sure if they help," says Kevin Fleming, MD, medical director of the Fibromyalgia and Chronic Fatigue Clinic at the Mayo Clinic.

Choosing a Supplement

Before you decide to take one, check with your doctor. And always do your homework.

"You want to make sure that the benefits are worth the cost," Fleming says. "Consider how long a supplement has been used for fibromyalgia symptoms."

He says newer supplements that have become popular in the past 3 or 4 years don't have a lengthy track record, so the long-term effects aren't known. 

Some common supplements that some people use:

Vitamin D. Experts aren't sure exactly why, but they think that you can get muscle and bone pain if you don't get enough of this nutrient.

In one study, researchers gave people with fibromyalgia who had low levels of vitamin D a daily supplement or a placebo (a dummy pill) for about 6 months. Those who took the supplement had less pain and fatigue.

"If you have fibromyalgia, ask your doctor for a blood test to check your vitamin D," Fleming says. If it's low, a supplement can raise your levels. But don't take a high-dose pill without your doctor's OK. More than 4,000 IU a day can lead to health problems, such as heart and kidney damage.

SAM-e. It's a substance that's found naturally in your body. It blocks cytokines, proteins in the body that cause inflammation, Fleming says. "It may also help boost mood, which can help you better handle the pain."

Danish researchers found that taking 800 milligrams every day for 6 weeks helped cut pain, fatigue, and tenderness in people with fibromyalgia.

There are few side effects from SAM-e, but you should avoid it if you have bipolar disorder because it may worsen symptoms of mania. 

Turmeric. For centuries, this spice has been used in traditional Chinese medicine to relieve arthritis pain and other conditions. Modern-day science shows that the active compound in it, called curcumin, may help fight inflammation.

Although there's little research on turmeric for fibromyalgia, it may be worth a try since curcumin works like a pain reliever in the body.

Magnesium. A common mineral found in leafy greens, nuts, and whole grains, it plays an important role in muscle and nerve function. Some experts believe supplements may help ease the muscle pain, stiffness, and cramping caused by fibromyalgia.

One small study shows that women who took 300 milligrams of the mineral a day had less tenderness and depression after 2 months.

While more research is needed, magnesium is safe for most people. The main side effects are stomach problems, like diarrhea.

5-HTP. This natural substance gets changed in your body to serotonin, a brain chemical that influences your mood, sleep, and how much pain you can put up with.

Research shows that people with fibromyalgia tend to have low levels of serotonin. One study shows that people who took 100 milligrams of 5-HTP three times a day improved their symptoms, including pain, sleep, anxiety, and stiffness, after one month. 

"The effect of 5-HTP on fibromyalgia isn't yet well understood, but what we do know makes sense," Fleming says. "I wouldn't yet recommend for my patients to definitely take this supplement." But there is little risk, he says, so he wouldn't tell people who already take the supplement to stop.

Capsaicin. You might be able to reduce the amount of pain signals your nerves fire off if you spread a cream with this chemical onto your skin.

Research shows it may ease fibromyalgia in the short term. In one study, people who used it on the skin three times a day had less pain.

"Capsaicin may be helpful, but it's limited to the area where you apply the cream," Fleming says. "So if you're experiencing pain throughout your entire body, it may not be the best treatment."

Melatonin. It's a natural hormone made by your body that affects your sleep cycle. Because fibromyalgia can disrupt your shut-eye, you may get a better night's rest if you take melatonin supplements.

"Not getting enough quality sleep can worsen your pain over time," Fleming says. One small study found that fibromyalgia patients who took 3 milligrams of melatonin at bedtime had better sleep and less pain after 1 month, although the researchers say more study is needed.

What's the Best Way to Start Taking a Supplement?

Once you get the go-ahead from your doctor, try one new supplement at a time.

"If you take a bunch all at once and experience a side effect, you won't be able to tell which one is to blame," Fleming says.

He recommends you try out a supplement for at least 2 to 3 weeks to make sure you don't have any reactions before you add another one.

You can find all supplements from article at IHERB.COM

Vitamin D

SAM-e

Turmeric

Magnesium

5-HTP

Capsaicin

Melatonin