You’ve got your beach bag, cooler, and bathing suit ready, but what about essential oils? Believe it or not, the beach isn’t the only thing that can offer an uplifting and refreshing experience during the summer. Summery essential oils offer cooling properties that make them ideal during warmer months. Some of the essential oils in this article even offer protection against insects, sun exposure, and overheating, in addition to supporting your skin, energy, and mood. 

Most of the summer essential oils offer anti-inflammatory, soothing, and antimicrobial properties. They assist in helping you stay balanced during hot and humid weather. They tend to have floral, citrusy, and herbaceous aromas, making them perfect for diffusing in the home. You can also use them in DIY body sprays, apply them in diluted form to the skin, or add them to your summer skin or hair care routines. 

Spearmint Essential Oil

Different to peppermint essential oil but still similar, spearmint essential oil offers a cooling sensation that may help relieve tension, improve focus, and freshen the home. It has a milder aroma than peppermint essential oil, but still gives off an uplifting, minty scent. Spearmint essential oil is great for those who are sensitive to strong oils. Some studies found that it may soothe headaches, freshen breath, and support digestion.

Cedarwood Essential Oil

Cedarwood essential oil has a woody aroma that helps to calm the nervous system. Many people value it during the summer because it exhibits potent insect-repelling abilities. It may also help with oily or acne-prone skin, and even lends itself to nighttime diffusions to promote better sleep. 

Citronella Essential Oil

Citronella is a well-known plant that helps repel bugs, especially mosquitos. The essential oil is very energizing and deodorizing, making it a great oil for outdoor gatherings. Citronella is a must-have during summer, particularly if you want to spend your evenings outdoors in the summer. You can use it in a diffuser to help repel mosquitos, or even add it to homemade body sprays. 

Citrus Essential Oils

Known for their uplifting and invigorating properties, citrus essential oils can help boost energy, promote positivity, and provide a zesty scent. Citrus oils, including lemon, orange, and grapefruit, exhibit antimicrobial and detoxifying properties, helping support digestion and immunity, two things that are challenged by extreme heat. Lemon essential oil may offer relief from nausea and assist with skin care management. Grapefruit essential oil, similar to lemon, offers antibacterial properties and may help reduce stress and sugar cravings. Finally, orange essential oil is a great one to use during summer, due to its immune-boosting effects. You can also add it to DIY non-toxic cleaning products. 

Tea Tree Oil

Offering antibacterial and antiseptic properties, tea tree oil is highly useful for minor cuts, scrapes or bug bites that occur during summer. It also exhibits anti-fungal activity, making it excellent for managing skin irritation, athlete’s foot, and acne. You can add tea tree oil to natural insect repellent recipes, foot sprays, scalp treatments, or DIY deodorant. 

Lavender Essential Oil

Lavender essential oil is commonly used to promote sleep, as its aroma helps to calm the mind and body. It can also help soothe sunburns, insect bites, and minor cuts. Lavender is a highly useful and versatile essential oil that shines during summer. The anti-inflammatory properties make it helpful for calming sensitive or irritated skin. 

Peppermint Essential Oil

Got a little annoying cricket chirping away outside your window at night? Time to bust out the peppermint essential oil! Crickets despise peppermint’s aroma, so you can place a few drops in your windowsills to deter them. Peppermint essential oil offers cooling effects, making it great for hot summer days. It may help lower body temperature when applied (diluted of course) to the skin and may soothe sunburns and heat rashes. From an aromatic standpoint, peppermint essential oil boosts alertness and may help relieve headaches. 

Bergamot Essential Oil

Bergamot essential oil exhibits a bright, citrusy aroma that may uplift your mood and reduce stress. It also supports emotional balance, making it great for summer anxiety or emotional burnout. Additionally, bergamot essential oil may help reduce the appearance of blemishes and balance oily skin. Avoid sun exposure after application due to bergamot’s photosensitivity, just like citrus essential oils.

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If you want beautiful hair, you have to begin at the scalp. It all starts with a great foundation, without which you cannot have a secure structure. The homemade natural remedy in this article uses chamomile and apple cider vinegar to soothe irritation, reduce itchiness, and promote a healthy, balanced scalp. The dynamic duo exhibits anti-inflammatory activity and cleansing benefits that nourish the scalp. 

Chamomile For Scalp Health

If you find yourself scratching your head all the time and notice little flakes on your shoulders, your scalp might be the issue. Although dandruff could be the problem, an itchy scalp isn’t always indicative of dandruff. If dandruff is the cause, your scalp is likely dry and unhealthy with clogged pores. Research shows that chamomile contains antioxidants that naturally exfoliate the scalp, helping to get rid of buildup, such as hair products and dead skin cells. Chamomile’s anti-inflammatory properties also help to calm scalp irritation, but the antiseptic properties are great for nourishing the inflamed, dandruff-plagued scalp. 

If you have used chemical treatments, such as coloring, rebonding, or perming, it’s possible that your hair is damaged, at least to some degree. Hair damage is more than just split ends; it encompasses dry, coarse, brittle, and dull hair. Fortunately, chamomile helps to nourish the hair by adding moisture. It also delivers vitamins C, E, and other antioxidants to the hair, working to fight free radical damage from chemicals, pollution, and UV rays. Chamomile also promotes circulation to the scalp, which may encourage healthier hair growth. 

Apple Cider Vinegar For Scalp Health

More than just a condiment for salad ingredients, apple cider vinegar may help strengthen hair, enhance shine, and improve scalp health. Apple cider vinegar is naturally acidic, containing high amounts of acetic acid. The natural pH level of the hair ranges between 3.67 and 5.5, meaning that hair is slightly acidic. If your hair is dull, brittle, or frizzy, it is likely more alkaline. Due to apple cider vinegar’s low pH range between 2 and 3, it may help increase the hair and scalp’s acidity, which may encourage smoother, shinier, stronger hair. 

Apple cider vinegar’s antimicrobial nature may help kill several bacteria, including E. coli and Candida albicans. Research suggests that the acetic acid exhibits anti-fungal, antibacterial, and antioxidant properties that may benefit scalp conditions, including pruritus and head lice. Just note that highly concentrated apple cider vinegar can damage the skin, especially sensitive skin. And finally, using apple cider vinegar to restore balance to the scalp is the main purpose. It’s possible for it to burn or irritate the skin, so be careful to dilute it and avoid contact with the eyes. If you get it in your eyes, be sure to quickly flush them with running water. 

Homemade Scalp Treatment

Ingredients:

• 1 cup chamomile tea (brewed and cooled)
• 1/2 cup apple cider vinegar
• 5-10 drops lavender essential oil (optional)

Instructions: 

• First off, brew the chamomile tea by boiling water and steeping two chamomile tea bags in the water for five to 10 minutes. Once that time passes, remove the tea bags and allow the tea to cool to room temperature. 
• Pour the cooled chamomile tea into a large mixing bowl and then add the apple cider vinegar and optional lavender essential oil. Mix well to combine with a spoon or whisk. 
• Once prepared, you can apply the scalp treatment, but make sure to dampen your hair with water to allow the treatment to spread more easily. Ideally, pour the treatment into a spray bottle to allow for easier application. You can do the whole scalp, focusing on specific areas that need extra attention.
• After applying the treatment, massage into the scalp for a couple minutes and leave on for 15-30 minutes. Rinse with lukewarm water when done.

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The sun is shining, the grill is lit, and the vibes are chill. There is nothing quite like a backyard BBQ with friends and family, especially when you have an incredible spread of delicious delicacies. How could anything be wrong with that? Well, the unfortunate truth is that, in addition to your main course, you may also end up with a side of food poisoning. 

According to the Centers for Disease Control and Prevention (CDC), about 48 million people in the United States get a food-borne illness every year. During summer, infections that result Salmonella, Listeria, and other pathogens hit their peak during summer. Food researchers found that food-borne illnesses are 10 times more common from July through September than in winter months. Why does food become riskier to eat during the summer, though? Continue reading to learn more about that and how to keep yourself safe.

Summer Presents Ideal Conditions for Harmful Pathogens

By definition, a food-borne illness occurs when you eat food that has been contaminated with bacteria or pathogens. If you consume contaminated food, you can experience diarrhea, nausea, vomiting, and other symptoms that range in severity. Some bacteria or pathogens are more problematic in the summer because they thrive in warmer temperatures. Heat actually helps bacteria multiply, and the added humidity can also increase their presence. 

In addition to the aforementioned risks, how you prepare food becomes riskier during summer. More people cook, eat, and socialize outside. Not only do the sanitary risks increase, but so does the likelihood of contamination from food sitting out. That does not mean that you have to completely avoid outdoor celebrations that involve food all summer. It is our job to illustrate common cooking mistakes that are more common during summer. Avoid them and you should be in good shape!

Keeping Food In “The Danger Zone”

The problem is that it becomes difficult to ensure that food is adequately heated at picnics or backyard barbecues. Bacteria in food that is between 40 and 140 degrees Fahrenheit (F), which the USDA refers to as “the Danger Zone,” multiply at a rapid rate. The fix is to keep food out of this danger zone by keeping cold food cold and hot food hot. Keep cooked meats in a warm oven or on a warming tray. Keep cold food, such as fruits, vegetables, cheeses, and cold cut meats in a refrigerator or cooler until ready to serve. Put cold dishes in bowls of ice if you host buffet-style. Get rid of any food that’s out for more than an hour when it is at least 90 degrees F outside. 

People Are More Relaxed About Hygiene 

It’s a fact that people tend to take fewer sanitary measures when they eat outdoors. A squirt of hand sanitizer here and there will not suffice, people. Outdoor surfaces are also not as clean as indoor kitchen surfaces. This increases the risk of cross-contamination – think leaving raw meat on a cutting board and then placing vegetables on it. For example, E. coli on the raw burger patty may end up on tomato slices, which can also stem from lack of hand-washing because a sink is unavailable. Sharing utensils or paper plates is another common way to spread bacteria. 

To reduce the risk of cross-contamination, make sure to thoroughly rinse and wash all utensils, cutting boars, and other equipment, especially if they touch raw meat and poultry. The same applies to your hands. The USDA recommends washing hands for at least 20 seconds with soap and water in order to properly clean any germs off your hands. Keep raw and ready-to-eat foods separate as well. Store them separately in the fridge and always keep them covered. Have dedicated cutting or preparation surfaces for raw meat and poultry. 

Not Fully Cooking Food

Now, there are great grillers out there, but not everyone knows how to properly cook meat on the grill. Grilled foods may not cook all the way through. For example, the outside may sear, but the inside can be raw or undercooked, which increases the risk of food-borne illnesses. If you plan on grilling meat or poultry, you can get a meat thermometer to ensure that your protein is up to temp. When your meats are the proper internal temperature, especially chicken and turkey, your risk of contracting a food-borne illness is much lower. 

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This is about to be your go-to immune support tea, which you desperately need if you feel a cough or cold coming on. It’s always possible to get sick, especially if you encounter bacteria or viruses, even during the summer. It is warming and contains immune-boosting ingredients, such as lemon, cinnamon, orange, ginger, and turmeric. Don’t worry, you get to sweeten the tea with raw agave nectar, so it won’t be too intense for your palate. If you want to be successful with this tea, we have a couple suggestions:

If you want to make a larger batch of tea to store for later, make sure to strain the tea before serving. That will ensure that the flavor isn’t too intense. Another option is for you to store it in the fridge and use it as iced tea, if you don’t like drinking warm beverages when the weather is hot.

Always choose fresh ingredients if they are accessible. Ginger and turmeric are great in dried form, but the fresh varieties have stronger flavors and higher nutritional content.

Always listen to your body because everyone reacts differently to various herbs and ingredients. You can customize the ingredients in this tea, so long as they are cleanse-approved. If you change out ingredients and add onion and garlic, for example, keep in mind that the flavor will either intensify or change.

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To be very clear, fostering a healthy gut is not just about improving digestion and avoiding tummy aches. Establishing a diverse microbiome can enhance immune function and even support your mood. Sure, the food you eat influences gut health, but the drinks you consume play a bigger role than you think. Sugar-sweetened sodas and juices, alcoholic beverages, and coffee with more creamer than coffee can all wreck your gut. Instead, focus on creating a happier, healthier microbiome with the beverages in this article. 

Kombucha

This fermented beverage is more than a fizzy health trend. Kombucha contains live probiotics that can help improve gut microbiome. It is also rich in antioxidants, which work to combat inflammation. Kombucha’s gut-improving benefits stem from its fermentation and probiotics. Fermentation creates fatty acids, which work to reduce inflammation and aid the production of enzymes and B-vitamins, which help enhance immune function.

Jun

We remain on the fermented beverage train with this healthy option made with green tea and raw honey. It contains living probiotics that help support the growth of healthy bacteria in the gut. Unlike kombucha, Jun tastes a little gentler and is softer on the digestive system, primarily because of its lower acidity and honey-based fermentation. The probiotics in Jun work to repopulate healthy bacteria, while the green tea contains antioxidants that reduce gut inflammation.

Kefir

The third and final fermented drink on this list is kefir, a fermented dairy product made by two types of fermentation. The first method is lactic acid fermentation via the fermentation of milk sugar known as lactose. The second method is alcoholic fermentation done by the fermentation of yeast via kefir grains. The fermentation process creates bioactive compounds, including organic acids, peptides, and kefiran. Research notes that these compounds contribute to kefir’s ability to fight harmful bacteria in the gut. 

Ginger Tea

Supporting gut health by stimulating digestion and promoting motility, ginger tea may encourage daily bowel movements. Add some fresh ginger root to a mug and pour hot water over it. That’s it! You can sweeten it with raw honey, agave nectar, or stevia for a better taste. Ginger’s anti-inflammatory and carminative properties work to soothe the digestive tract and reduce bloating. That’s why it is an excellent option for gut health!

Peppermint Tea

Just like ginger tea, peppermint tea is a wonderful beverage for your gut. Research shows that peppermint tea can help relax the muscles in the gastrointestinal system. It may also help reduce bloating, indigestion, and symptoms of irritable bowel syndrome (IBS). The refreshing flavor of peppermint makes it a great post-meal drink to soothe the stomach and keep you feeling light as you get ready for bed. 

Prune Juice

According to nutritional data, one serving of 100% prune juice contains four grams of fiber, which is necessary for optimal digestive health. Several studies indicate that drinking prune juice can help relieve constipation naturally, due to the fiber and sorbitol. 

Beet Juice

Researchers note that beets boost blood flow, especially to the digestive tract, because they are rich in nitrates. Not only does increased circulation to the gut promote healthy digestion, but it also helps relieve sluggish bowels and may even reduce gut inflammation. Beets also contain fiber, polyphenols, and compounds such as betaine, which has been linked to improved liver function and digestion. If you don’t like the earthy flavor of beets, you can add in some fresh orange, carrot, or apple juice to make it more palatable.

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Summer is nearly here, and you are likely planning to spend more time outdoors. Perhaps you spend a day at the beach, lake, or pool, or maybe you go on a long hike. By spending so much time outside, you increase your exposure to sunlight, insects, and other things that can cause itchy or painful rashes. Sometimes, the cause of the rash may be a mystery, but this article intends to explain the unexpected causes of summer rashes. 

You can easily prevent sunburn by taking the proper precautions. How do you prevent rashes, though? From swimmer’s itch and hot tub rash to polymorphous light eruption, we give you the low-down on common yet surprising causes of rashes during summer. 

Swimmer’s Itch

Swimmer’s itch differs from seabather’s eruption (covered later) because it occurs in areas not covered by swimwear. Microscopic parasites from infected snails that live in the shallow waters of lakes, streams, or the ocean can burrow in the skin. That causes an allergic reaction that looks like tiny red bumps or large welts. The parasites ultimately die in the skin because we are dead-end hosts, but the problem is that these bumps cause intense itching. Relieve the itch by taking an Epsom salt bath or a bath with ground oatmeal. You can also apply baking soda paste to the affected area to soothe the skin.

Heat Rash

Heat rash, or miliaria or prickly heat, occurs when sweat blocks the pores in your skin and starts to build up under the skin. This is a common problem in babies, but it can occur at any age, especially in hot and humid weather. Heat rash usually stings and itches, and you can identify it by small red bumps or clear blisters that break easily. You will see a rash in areas where you sweat more, for example, the armpits, elbows, and groin. Heat rash typically clears on its own, but you can ease itchiness by wearing loose-fitting clothing and cooling off the skin.

Margarita Dermatitis 

Unfortunately, drinking this classic alcoholic beverage that is either frozen or on the rocks will not cause a skin condition. That said, a dribble of citrus juice on the skin, which has been exposed to the sun, can lead to a nasty burn. This burn is known as margarita dermatitis, or phytophotodermatitis. This happens when a photosensitizing compound (furocoumarin) in limes and other citrus fruits, parsley, dill, and celery becomes activated by UVA light. That reaction causes a burning rash that develops within hours. 

It’s possible to develop blisters or red, itchy patches on the skin. Symptoms will be at their worst within two to three days. While the blisters heal, the skin may become darker, which can take months to go away. Just be careful when you handle citrus immediately after being in the sun. 

Polymorphous Light Eruption

If you have a sensitivity to sunlight and expose your skin to UV rays in late spring and early summer, you may break out in itchy, hive-like bumps. This phenomenon is known as polymorphous light eruption (PLE). According to research, PLE affects 10% of the general population. Those affected most likely live in northern versus southern climates. Researchers note that PLE occurs about 75% of the time in females between ages 20 and 40. People with fairer skin are also more susceptible. 

PLE is a hypersensitive reaction to the sun that will typically go away within 10 days. It usually only occurs once each season, when the weather warms up and the skin gets exposed to UV light. It tends to get better over the course of summer, but be careful on beach days or sunny vacations. If you want to relieve the itch, ask your healthcare professional about an anti-itch or antihistamine cream. Severe cases may call for a topical corticosteroid. 

Seabather’s Eruption

If you notice a rash under your swimsuit after a dip in the ocean, you may have seabather’s eruption, or pica-pica (Spanish for “itchy itchy”) or sea lice. This usually occurs when tiny thimble jellyfish and sea anemones get trapped under your swimsuit. They release stinging cells that inject a toxin, which causes an allergic reaction in the skin. You may notice a prickly sensation while swimming, but you’ll notice a reaction within four to 24 hours. It will look like a patch of insect bites or hives under your swimsuit. Make sure to remove your swimsuit and shower immediately after a swim in the ocean. Rinse your suit thoroughly in hot water to remove any remaining organisms, and consider an antihistamine if you notice something. 

Hot Tub Rash

About one to two days after you soak in water contaminated with Pseudomonas aeruginosa, which is found in the ground and water, you can develop a skin rash: hot tub folliculitis. This skin rash gets its name because it is more common in hot tubs. The reason for that is because hot water breaks down the chlorine that kills bacteria. The rash can also occur after swimming in a contaminated lake or pool. A hot tub rash is characterized by tiny millimeter-sized red bumps that are worse in areas that were covered by the swimsuit. You may notice itchy or tender pimples around hair follicles. The rash usually gets better on its own, but a doctor visit may be necessary if it doesn’t go away within a few days.

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We’ve never posted a recipe for a granita before, but there’s a first time for everything. A granita is a semi-frozen dessert typically made with water, sugar, and different flavors. It originated in Sicily, but it is available in may regions throughout Italy. Think of a granita as a hybrid between sorbet and Italian ice.

Now, we are not providing a recipe that consists of sugar, water and flavors. What we are providing you is a wonderfully refreshing iced creation that you can either enjoy as a dessert or refreshing drink in the sun. Not only is it a non-alcoholic concoction that enhances your hydration efforts, but it is also highly delicious, perfectly citrusy, and loaded with an assortment of vitamins, minerals, and antioxidants. Take ginger, for example, which exhibits preventative, healing, anti-inflammatory, and anti-nausea benefits. Gingerols, which are the antibacterial compounds found in ginger root, can even prevent oral bacteria from growing.

Given that mint is in this drink, it can feel like a mojito mocktail, and who doesn’t love that? Mint can help boost immunity and get rid of bad breath. If you suffer from acid reflux, be careful to not consume too much of this drink because ginger can sometimes have adverse effects. We do recommend that you enjoy this refreshing beverage because the weather is getting warm!

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Berberine is a naturally occurring compound in many plants. For thousands of years, it has been used in Traditional Chinese Medicine (TCM), Ayurveda, and other medicinal traditions to treat digestive disorders, inflammatory conditions, and infections. Some research indicates that it may offer protection against high blood pressure, diabetes, and high cholesterol, among other conditions. 

What Is Berberine?

Extracted from several plants, berberine is a bioactive compound that belongs to the alkaloid class. It is yellow and typically used as a dye, despite its long history in traditional medicinal applications. Modern evidence suggests that it exhibits impressive health benefits that may address chronic conditions. As of now, limited human research indicates that berberine may lower cholesterol, triglycerides, and blood sugar levels. This is of great interest to the health experts because these are reversible risk factors for heart disease. Although it appears to be safe and only causes a few mild side effects, you may want to consult a healthcare professional if you are interested in taking it. 

How Does Berberine Work?

There have been hundreds of studies on berberine’s effects on the body. According to animal studies, one of berberine’s primary actions is to activate AMP-activated protein kinase (AMPK), an enzyme inside cells. Found in cells throughout the body, AMPK has an active role in regulating metabolism and energy levels. Berberine also has an effect on other molecules inside cells, potentially affecting which genes are turned on or off. That may help protect against many chronic health conditions, but more research is necessary on this matter. Continue reading to learn more about berberine’s health benefits. 

May Protect Against Bacterial Infections

A 2022 study found that berberine helped prevent the growth of Staphylococcus aureus. Researchers note that this bacterial strain can cause sepsis, pneumonia, meningitis, and a range of skin conditions. Another study found that berberine exhibited an ability to damage the DNA and protein of certain bacteria, due to its antimicrobial activity. 

It Helps Lower Blood Sugar Levels

According to many studies, berberine can significantly lower blood sugar levels in people with type 2 diabetes. In 2008, study authors monitored a group of 116 participants who took one gram of berberine per day. The results indicated that berberine lowered fasting blood sugar by 20%, and it also lowered hemoglobin A1c (HbA1c) by 12%. Additionally, berberine improved blood lipids, including cholesterol and triglycerides. Researchers note that berberine seems to work in several ways to aid these processes:

• Decreases sugar production in the liver
• Reduces insulin resistance to make insulin more effective
• Increases the amount of beneficial bacteria in the gut
• Slows the breakdown of carbohydrates in the gut
• Increases glycolysis, which helps the body break down sugars inside cells

May Aid Weight Loss

There is a lot of attention on berberine because it may be a viable weight loss supplement. An older 12-week study involved people with obesity who took 500 milligrams (mg) of berberine three times daily. At the end of the study, participants experienced five pounds of weight loss, on average, with a 3.6% reduction in body fat. A review of 12 studies noted that supplementing with berberine led to significant reductionist body weight, belly fat, and body mass index. It was also effective at decreasing C-reactive protein, a marker of inflammation. Other research found that berberine works to inhibit the growth of fat cells at a molecular level, which may promote weight loss. Although existing research is promising, more research is necessary to determine berberine’s weight loss effects.

It Helps Lower Cholesterol

If you have high levels of triglycerides and LDL cholesterol, you have a higher risk of heart disease and stroke. Some research suggests that berberine may help lower LDL cholesterol and triglyceride levels. One review of both animal and human studies found that berberine exhibits cholesterol lowering effects. Researchers believe that berberine’s effects are similar to drugs that reduce high cholesterol. The only difference is that berberine does not cause the same side effects. 

May Benefit People With Obesity

There is an obesity epidemic in the United States, and it increases a person’s risk of type 2 diabetes, heart disease, high cholesterol, and high blood pressure. One review found that people who took 750 mg of berberine twice daily for three months experienced significant weight loss. Another double-blind study monitored people with metabolic syndrome who took 200 mg of berberine three times daily. Participants experience decreases in their body mass index scores. Finally, some research suggests that berberine works similarly to metformin, a drug that doctors typically prescribe people with type 2 diabetes. Additionally, berberine works to alter gut bacteria, which may benefit people with diabetes and obesity.

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Unless you’re trying to get rid of cold or flu symptoms, zinc is probably not the first nutrient on your mind. Zinc is more than a mineral that can help you recover from the common cold or other illnesses. It is an essential mineral that you should consume in small amounts every day. The reason for that is because the body cannot produce or store it, so consuming zinc daily can contribute to overall health and wellness. Read on to learn about the top five health benefits of zinc. 

The body needs zinc for various processes in the body. Behind iron, zinc is the second-most abundant mineral in the body. Zinc is involved with immune function, DNA synthesis, gene expression, growth and development, protein synthesis, wound healing, and enzymatic reactions. Zinc exists in a wide variety of plant and animal foods, but it is also available in supplement form. Because of its role in immune function, zinc is often included in lozenges, cold medication, and other cold treatments. Should you want to start supplementing with zinc, consider speaking with your healthcare provider to determine the right dosage.

It Contributes To Healthy Immune Function

Zinc works to control inflammation and prevent elevated inflammatory responses, including the release of cytokines. It aids the body during an immune response, but it also helps it return to homeostasis, the state of equilibrium between interdependent elements. According to research, zinc may help with the development of immune cells and interfere with the molecular process that causes mucus and bacteria to accumulate in nasal passages. A 2020 review of clinical trials found that when healthy adults with cold symptoms took zinc supplements, the duration of symptoms was significantly reduced by about 2.25 days. 

May Reduce The Risk Of Certain Age-Related Illnesses

Pneumonia, infection, and age-related macular degeneration are all examples of age-related illnesses. Researchers believe that zinc may reduce your chances of developing these types of illnesses. Older studies confirmed that older adults who supplemented with zinc improved influenza vaccination response. They also experienced a boost in mental performance and a reduced risk of pneumonia. A study from 2007 determined that taking 45 milligrams (mg) of elemental zinc per day may decrease the risk of infection in older adults by 66%. Additionally, other research confirmed that taking 80 mg of zinc per day, alongside vitamin E, vitamin C, and beta-carotene, decreased vision loss. 

It Helps Maintain Heart Health

The body needs zinc to maintain healthy cells within the cardiovascular system. Zinc also works to lower inflammation and reduce the risk of oxidative stress. The endothelium, the thin layer of cells that lines blood vessels, is slightly reliant on adequate intake of zinc. Zinc also assists the heart by supporting optimal circulation. Researchers note that zinc may aid with high blood pressure and cholesterol levels from damages or clogged arteries. One meta-analysis determined that adults with heart failure had lower levels of zinc than people with healthier hearts. 

May Help Treat Acne

According to several studies, people with acne tend to have lower levels of zinc than those with clearer skin. Acne, a common skin disorder, affects about 9.4% of the global population. It is most common in teens, but it can affect adults as well. It is driven by the obstruction of oil-producing glands, inflammation, and bacteria. Various studies suggest that both oral and topical zinc treatments can effectively treat acne by inhibiting the growth of P. acnes bacteria. Zinc also works to suppress oil gland activity and reduce inflammation on the skin.

It Helps With Muscle Growth And Repair

Zinc is involved in normal cell growth and division, which means that it assists muscle growth and repair. How does it do this? Well, it makes it possible for the body to heal itself and maintain strength in the body’s muscular and skeletal systems. Zinc also works to promote the growth of muscle mass by increasing the amount of testosterone the body is able to produce post-exercise. This is especially true after a session of weight training or high-intensity interval training. Regarding testosterone, zinc aids with the body’s release of that hormone and insulin-like growth factor-1 (IGF-1), both of which are necessary for muscle mass and metabolism.

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Oregano, while a common seasoning in marinara sauce, is a staple seasoning in many different cuisines. You can commonly see it in Greek, Italian, Middle Eastern, and Mexican dishes, although Mexican oregano differs from the Mediterranean counterpart. While it enhances the flavor of various dishes from around the world, you might be surprised to learn that oregano oil exhibits impressive health benefits. 

What Is Oregano Oil?

Native to Europe, Asia, and the Mediterranean, oregano belongs to the mint family. Oregano oil, or oil of oregano, is extracted from different parts of the oregano plant. Once the plant parts have been air-dried, the oil is extracted via steam distillation. You can mix oregano oil with a carrier oil and apply it topically, but should avoid consuming it orally. The reason that it is highly sought after is because oregano contains terpenes, phenols, and terpenoids, all of which are compounds that exhibit impressive antioxidant properties. The primary compounds are: 

• Thymol: is a natural anti-fungal compound that may support the immune system and protect against toxins.
• Carvacrol: is the most abundant phenol in oregano and may help stop the growth of different types of bacteria.
• Rosmarinic acid: is a powerful antioxidant that works to protect against free radical damage. 

Which Oregano Should You Use To Make Oregano Oil?

There are many varieties of oregano and each has a distinct flavor and characteristics. There is Greek oregano, Mexican oregano, Cuban oregano, and Italian oregano, among others. Greeks refer to oregano as the “ornament of the mountains,” and rightly so, especially considering oregano is the eighth most popular herb in the world. 

When you make oregano oil at home, the best choice is common oregano, which exhibits a robust flavor and high concentration of beneficial oils. Greek and Italian oregano varieties are acceptable as well, but avoid Mexican or Cuban oregano. The reason for this is because both of those varieties have different flavor profiles and may not offer the same health benefits. Ideally, use oregano that is organic or grown without pesticides. 

Do You Use Dried Or Fresh Oregano?

You can use fresh or dried oregano to make your oil. Just keep in mind that fresh leaves contain more moisture, which can increase the risk of bacteria or mold growth in the oil. If you use fresh oregano leaves, make sure that the leaves are wilted before to avoid excess moisture, as too much moisture can spoil the oil. 

The type of oregano you use is just as important as the carrier oil you choose. Ideally, use a high-quality carrier oil with a neutral flavor and stable shelf life, such as extra virgin olive oil, avocado oil, almond oil, jojoba oil, or grapeseed oil. Avoid using coconut oil, as it has a distinct flavor and solidifies at cooler temperatures. 

Homemade Oregano Oil

Ingredients:

• 1 handful fresh or dried oregano leaves
• 1 cup extra virgin olive oil

Instructions:

• If you use fresh oregano, make sure that the leaves are wilted before infusing in the oil to avoid mold growth. You can strip the leaves and air-dry them on paper towels overnight, or you can tie oregano sprigs together and hang in a cool, dry place for several days. 
• When you are ready, add the oregano to a mortar and pestle and crush it lightly to help release the oils. You can also chop oregano on a cutting board to achieve the same result. 
• Pour the oregano into a clean glass jar and then pour the oil into the same jar, making sure to completely submerge the oregano in oil. 
• Seal the jar tightly and place in a warm, sunny spot (like a windowsill) for two weeks to allow the oil to infuse. Make sure to shake the jar gently every day. 
• Once the infusion period is over, strain the oregano from the oil through a fine mesh strainer or cheesecloth. Pour the infused oil into a clean, dry glass bottle and store in a cool, dark place to help maintain the oil’s potency.

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