Top Essential Oils for Your Health

Essential oils not only have lovely scents, but many also have health benefits. From enhancing mood and improving cognitive abilities, to helping relieve symptoms of infection and heartburn, essential oils can easily be incorporated into your daily health-and-wellness routine.

Essential oils used to improve your health is an industry known as clinical aromatherapy. As a pharmacist and holistic pharmacologist, I combine essential oils to address specific health concerns, such as insomnia, inflammation, digestive issues and dental health, as well as create custom blends for my clients.

These are the top eight essential oils I recommend to improve your health. For all of these oils (except oregano oil), I recommend diffusing the oil into the air with an aromatic diffuser (aromatherapy). You can also place a few drops of the oil into a pot of steaming water, position your face over the pot, close your eyes, cover your head with a towel and inhale the steam.

Lemon oil brightens your day and relieves heartburn. Photo Credit nnrgz/iStock/Getty Images

1. Lemon

Lemon is the first essential oil I was exposed to as a teenager. This oil is extremely high in limonene, which helps reduce symptoms of heartburn (GERD) as well as dissolve gallstones. Also, case studies have demonstrated anti-tumor effects using D-limonene in patients with advanced cancer.

Rosemary oil helps with memory and focus. Photo Credit Diana Taliun/iStock/Getty Images

2. Rosemary

Rosemary caught my interest as a child since we had a rosemary bush in our front yard. Aromatic terpene molecules found in rosemary essential oil, including 1,8-cineole, have been studied in clinical trials and show enhancement of cognitive abilities, such as memory, focus and concentration. Rosemary also works as a digestive aid, to reduce headaches, and to stimulate the healing of the lungs when you have a cold.

Peppermint oil is uplifting and relieves headaches. Photo Credit karandaev/iStock/Getty Images

3. Peppermint

Peppermint is a landmark essential oil that is relatively inexpensive and has a wide range of therapeutic features. Peppermint is an uplifting essence commonly used to reduce brain fog and relieve headaches. This essential oil also helps to settle an upset stomach, reduce bloating and gas, and is great for massage if diluted in carrier oil, such as almond oil.

Clove bud is used as a dental anesthetic. Photo Credit oqba/iStock/Getty Images

4. Clove Bud

Clove bud has potent anti-microbial and anti-inflammatory properties. Clove has been used in dental offices for decades as an anesthetic for teeth and gums. This oil can be irritating for the skin, so I recommend diluting the oil to less than 0.5 percent and patch testing (use on a small area and wait one hour for negative reactions) before considering its use topically.

Turmeric oil in lotion reduces joint pain. Photo Credit tropper2000/iStock/Getty Images

5. Turmeric

Touted for its immune-boosting, anti-inflammatory and pain-modulating properties, this powerful anti-oxidant is a timeless spice revered in Indian culture. I like to blend turmeric oil with body lotions to reduce joint pain. However, given its bright-orange color, you need to be careful not to stain your clothes.

Wake up the body and mind with coffee bean oil. Photo Credit IvanMikhaylov/iStock/Getty Images

6. Coffee Bean

If you love the smell of a fresh coffee in the morning, you will love this one. With this essence, you can experience that energizing sensation all day (without the afternoon coffee crash). The CO2 extract contains caffeine, stimulating the nervous system, energizing the body and lifting your mood. This also makes a great skin toner and may be dropped into a bath or added to lotion.

Soothe skin conditions with black cumin essence. Photo Credit Tuned_In/iStock/Getty Images

7. Black Cumin

Commonly known as black seed oil, black cumin is a powerful essence with more than 100 pharmacologically-active components and anti-microbial properties. Black cumin seed extract is commonly used topically to reduce symptoms of skin conditions, such as psoriasis and eczema, especially by physicians in India. This extract can also be inhaled to reduce inflammation of the lungs for asthma.

Fight off cold and flu with oregano oil. Photo Credit CobraCZ/iStock/Getty Images

8. Oregano

Oil of oregano is known to fight colds and flu. Oregano oil has high concentrations of the aromatic phenol called carvacrol, which offers potent anti-bacterial, anti-fungal and anti-viral properties. Oregano oil also has anti-inflammatory properties and provides relief from an upset stomach.

Oregano is very heating and stimulating, therefore I recommend you dilute this oil to less than 2.5 percent. If taken internally, I recommend taking a capsule to decrease irritation of the throat and stomach. If you’re using this oil topically, do a skin patch test first.

Some people advocate regular use of oregano oil, but I don't agree. Regular use of oregano ingested internally may negatively affect the gut flora over time and should only be considered after discussing with a physician or clinical aromatherapist. I recommend this oil to only be taken in acute cases and for short periods of time.

To create an oil of oregano tonic, place a couple drops of oil into a steaming 16-ounce cup of water. Wait 10 to 15 minutes to allow the oil to evaporate. Mix with almond milk, lemon, cayenne and honey to taste.

Therapeutic essential oils are great allies to have in your life and to share with friends and family. These essences offer comforting fragrance and great potential for healing while elevating the mood and disinfecting one's environment.

You can find all this Oils at Iherb.com

Lemon

Rosemary

Peppermint

Clove Bud

Turmeric

Black Cumin

Oregano

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Health Benefits of Resveratrol Supplements

If you’ve heard that red wine can help lower cholesterol, chances are you’ve heard of resveratrol — the much-hyped plant compound found in red wine.

But beyond being a healthful part of red wine and other foods, resveratrol has health-boosting potential in its own right.

In fact, resveratrol supplements have been linked to many exciting health benefits, including protecting brain function and lowering blood pressure .

This article explains what you need to know about resveratrol, including seven of its main potential health benefits.

What Is Resveratrol?

Resveratrol is a plant compound that acts like an antioxidant. The top food sources include red wine, grapes, some berries and peanuts .

This compound tends to be concentrated mostly in the skins and seeds of grapes and berries. These parts of the grape are included in the fermentation of red wine, hence its particularly high concentration of resveratrol .

However, much of the research on resveratrol has been done in animals and test tubes using high amounts of the compound .

Of the limited research in humans, most has focused on supplemental forms of the compound, in concentrations higher than those you could get through food .

Summary: Resveratrol is an antioxidant-like compound found in red wine, berries and peanuts. Much of the human research has used supplements that contain high levels of resveratrol.

1. Resveratrol Supplements May Help Lower Blood Pressure

Because of its antioxidant properties, resveratrol could be a promising supplement for lowering blood pressure .

A 2015 review concluded that high doses may help reduce the pressure exerted on artery walls when the heart beats.

That type of pressure is called systolic blood pressure, and appears as the upper number in blood pressure readings.

Systolic blood pressure typically goes up with age, as arteries stiffen. When high, it’s a risk factor for heart disease.

Resveratrol may accomplish this blood-pressure-lowering effect by helping to produce more nitric oxide, which causes blood vessels to relax .

However, the authors of that study say more research is needed before specific recommendations can be made about the best dose of resveratrol to maximize blood pressure benefits.

Summary: Resveratrol supplements may help lower blood pressure by increasing the production of nitric oxide.

2. It Has a Positive Effect on Blood Fats

Several studies in animals have suggested that resveratrol supplements may change blood fats in a healthy way .

A 2016 study fed mice a high-protein, high-polyunsaturated fat diet and also gave them resveratrol supplements.

Researchers found the average total cholesterol levels and body weight of the mice decreased, and their levels of “good” HDL cholesterol increased .

Resveratrol seems to influence cholesterol levels by reducing the effect of an enzyme that controls cholesterol production .

As an antioxidant, it also may decrease the oxidation of “bad” LDL cholesterol. LDL oxidation contributes to plaque buildup in artery walls .

In one study, participants were given grape extract that had been boosted with extra resveratrol.

After six months of treatment, their LDL had gone down by 4.5% and their oxidized LDL had gone down by 20% compared to participants who took an unenriched grape extract or a placebo.

Summary: Resveratrol supplements may benefit blood fats in animals. As an antioxidant, they may also decrease LDL cholesterol odixation.

3. It Lengthens Lifespan in Certain Animals

The compound’s ability to extend lifespan in different organisms has become a major area of research .

There’s evidence that resveratrol activates certain genes that ward off the diseases of aging .

It works to achieve this in the same way as calorie restriction, which has shown promise in lengthening lifespans by changing how genes express themselves .

However, it’s not clear if the compound would have a similar effect in humans.

A review of studies exploring this connection found that resveratrol increased lifespan in 60% of the organisms studied, but the effect was strongest in organisms that were less related to humans, such as worms and fish .

Summary: Resveratrol supplements have lengthened lifespan in animal studies. However, it’s not clear if they would have a similar effect in humans.

4. It Protects the Brain

Several studies have suggested that drinking red wine can help slow down age-related cognitive decline .

This may partly be due to the antioxidant and anti-inflammatory activity of resveratrol.

It seems to interfere with protein fragments called beta-amyloids, which are crucial to forming the plaques that are a hallmark of Alzheimer’s disease .

Additionally, the compound may set off a chain of events that protects brain cells from damage .

While this research is intriguing, scientists still have questions about how well the human body is able to make use of supplemental resveratrol, which limits its immediate use as a supplement to protect the brain .

Summary: A potent antioxidant and anti-inflammatory compound, resveratrol shows promise in protecting brain cells from damage.

5. It May Increase Insulin Sensitivity

Resveratrol has been shown to have several benefits for diabetes, at least in animal studies.

These benefits include increasing insulin sensitivity and preventing complications from diabetes .

One explanation for how resveratrol works is that it may stop a certain enzyme from turning glucose into sorbitol, a sugar alcohol.

When too much sorbitol builds up in people with diabetes, it can create cell-damaging oxidative stress .

Here are a few more benefits resveratrol may have for people with diabetes :

• May protect against oxidative stress: Its antioxidant action may help protect against oxidative stress, which causes some of the complications of diabetes.
• Helps decrease inflammation: Resveratrol is thought to lessen inflammation, a key contributor to chronic diseases, including diabetes.
• Activates AMPK: This is a protein that helps the body metabolize glucose. Activated AMPK helps keep blood sugar levels low.

Resveratrol may even provide more benefits for people with diabetes than those who don’t have it. In one animal study, red wine and resveratrol were actually more effective antioxidants in rats with diabetes than in rats who didn’t have it .

Researchers say the compound could be used to treat diabetes and its complications in the future, but more research is needed.

Summary: Resveratrol has helped mice develop better insulin sensitivity and fight complications of diabetes. In the future, humans with diabetes might also benefit from resveratrol therapy.

6. It May Ease Joint Pain

Arthritis is a common affliction that leads to joint pain and loss of mobility .

Plant-based supplements are being studied as a way to treat and prevent joint pain. When taken as a supplement, resveratrol may help protect cartilage from deteriorating .

Cartilage breakdown can cause joint pain and is one of the main symptoms of arthritis.

One study injected resveratrol into the knee joints of rabbits with arthritis and found that these rabbits suffered less damage to their cartilage .

Other research in test tubes and animals has suggested that the compound has potential to reduce inflammation and prevent damage to joints .

Summary: Resveratrol may help relieve joint pain by preventing cartilage from breaking down.

7. Resveratrol May Suppress Cancer Cells

Resveratrol has been studied, especially in test tubes, for its ability to prevent and treat cancer. However, results have been mixed .

In animal and test-tube studies, it has been shown to fight several kinds of cancer cells, including gastric, colon, skin, breast and prostate .

Here’s how resveratrol may combat cancer cells:

• It may inhibit cancer cell growth: It may prevent cancer cells from replicating and spreading .
• Resveratrol may change gene expression: It can change the gene expression in cancer cells to inhibit their growth .
• It can have hormonal effects: Resveratrol may interfere with the way certain hormones are expressed, which may keep hormone-dependent cancers from spreading .

However, since the studies so far have been carried out in test tubes and animals, much more research is needed to see if and how this compound might be used for human cancer therapy.

Summary: Resveratrol has shown exciting cancer-blocking activity in test tubes and animal studies.

Risks and Concerns Regarding Resveratrol Supplements

No major risks have been revealed in studies that have used resveratrol supplements. Healthy people seem to tolerate them well .

However, it should be noted that there aren’t enough conclusive recommendations about how much resveratrol a person should take in order to get health benefits.

And there are some cautions, especially regarding how resveratrol could interact with other medications.

Since high doses have been shown to stop blood from clotting in test tubes, it’s possible it could increase bleeding or bruising when taken with anti-clotting drugs, such as heparin or warfarin, or some pain relievers .

Resveratrol also blocks some enzymes that help clear certain compounds from the body. That means some medications could build up to unsafe levels. These include certain blood pressure medications, anxiety meds and immunosuppressants .

If you currently use medications, then you may want to check with a doctor before trying resveratrol.

Lastly, it’s widely debated how much resveratrol the body can actually use from supplements and other sources .

However, researchers are studying ways of making resveratrol easier for the body to use .

The Bottom Line

Resveratrol is a powerful antioxidant with great potential.

It’s shown promise regarding a variety of health conditions, including heart disease and arthritis. However, clear dosage guidance is still lacking.

You can find Resveratrol at iherb.com

Delicious Gluten Free Recipes

About a month ago I was pretty sick for a few weeks. The only way I can describe the illness was this: the worst morning sickness you've ever felt, but you're not actually pregnant. Sounds horrible right? Because if I'm going to be nauseous and miserable for a couple weeks straight, I'd at least like the reward of knowing I'm growing a baby, but alas, no baby. 

I finally decided to go see someone about my illness, and it was decided that I was either gluten intolerant, or my body just didn't want gluten for a few weeks. We'd decided for me to go off of it for thirty days to see what happened, and then I could reintroduce it into my diet after thirty days and if I got sick again, no more gluten forever, and if I was fine, my body just needed a break.

I lasted an entire two weeks because I'm weak and can't do diets or fasts, but the two weeks was enough time for my body, and gut to heal, and I haven't been sick since reintroducing gluten. It was a relief to know it wasn't a permanent thing, and I feel so much better than I had just a few weeks ago. 

While I was going through my gluten free period, iHerb.com reached out to me wanting to know if I wanted to try their service, and their products, to which I gladly said yes. They're an online marketplace for all natural, organic, gluten free, and even vegan food products. Basically anything that you would pick up at your local health food store, they have for you on their website. The fun doesn't stop there though, because they also have an extensive inventory of beauty, baby, sports, and vitamin products. 

My favorite part about their site is the customer loyalty program. Whatever amount of money you spend on your first order, they give you 5% of that off your next order.  It's awesome because most of the items that you'd purchase from iHerb.com are things that you'd need on a regualr basis, and so it's nice to know that you're consistently getting that discount. 

When I ordered my products from them, I chose things that would help me get a mini gluten free pantry going, so that I could keep eating and making yummy things while I was going through this cleanse. I wound up finding a lot of things that I loved to eat, but here are three recipes that I loved the most. 

Gluten Free Chocolate Chip Cookies:

I made these cookies with the same recipe that I use for my normal chocolate chip cookies, but swapped out the normal flour for the Bob's Red Mill 1-for-1 Gluten Free Flour. They tasted amazing, and I even gifted them to someone else who was gluten free, and they said that they were the best gluten free cookies she'd ever eaten. I also fed them to three other people who didn't know they were gluten free, and they were never any wiser. So I'll take that as a win. I also used the Enjoy Life vegan, dairy, and gluten free semi-sweet mini chocolate chips, and they were just pure perfection. 

Ingredients:

1/2 cup butter, softened
1/2 cup white sugar
1/2 cup brown sugar
1 egg
1 tsp vanilla extract
1 1/2 cups Bob's Red Mill 1-for-1 Gluten Free Flour
1/2 tsp baking soda
1 tsp hot water
1 cup chocolate chips

Directions: 

Preheat oven to 350°. In the bowl of a stand mixer with the paddle attachment, cream together the butter and sugars. Add in the egg, mix until combined, and then the vanilla. Dissolve the baking soda into the hot water and then add it to the mixture. Mix in the flour until just combined, and then add the chocolate chips. Place cookies 2 inches apart on an ungreased cookie sheet, using a rounded tablespoon scoop and rolling into balls. Bake for 10-13 minutes until golden brown. Mine took about 12 in my oven. Cool on pan for 2 minutes before transferring to wire rack.

Chicken and Rice Soup

This is one of my all time favorite recipes in the winter, but I usually make it with noodles instead of rice. I made the swap for this recipe, and used the Edward & Son's Not Chick'N vegan and gluten free bouillon cubes and the soup turned out perfectly. I'll definitely be making this again.

Ingredients: 

2 boneless skinless chicken breasts

8 cups of water

Edward & Son's Not Chick'N vegan and gluten free bouillon cubes (or 8 normal ones)

3 large carrots, diced

3 celery stalks, diced

2 cups instant rice

Directions:

Add all ingredients except for the rice to your slow cooker. Cook on low for 4 hours. When the chicken is cooked all the way through, shred it, and then add it back to the pot with the instant rice. Let it all cook together for another 10 minutes, until the rice is cooked all the way through, and then serve. 

Gluten Free Granola Bowl:

This one is pretty self explanatory, but there was gluten hiding in the granola that we were previously using, so I grabbed a bag of the Bear Naked Cacao and Cashew Butter Granola, and would have that on top of some vanilla yogurt each morning, and some berries on top, and it was by far my favorite way to start the day.