The before and after photos seem to captivate people. The success stories of the “miracle” weight loss solutions that are GLP-1 drugs have taken the country by storm. People who have struggled with weight loss for decades can now shed pounds using an injectable drug. Some medical professionals find the drugs great for patients they have counseled about their weight for years. Other healthcare professionals remain skeptical of these drugs. 

Within the last few years, people have seen breakthroughs in treatments for obesity, primarily due to semaglutide drugs like Ozempic and Wegovy, or tirzepatide drugs like Mounjaro and Zepbound. These drugs work by slowing down stomach-emptying and reducing appetite. A patient administers one injection per week. It should be noted that GLP-1 drugs are a class of medications intended for diabetics, as they help manage blood sugar levels. Only recently have they been popularized as weight loss medications. 

Statistically, people using these medications lose about 10% to 20% of their body weight. People who have cardiovascular disease and are overweight or obese can see a 20% reduction of adverse cardiac events while using the drugs. Being overweight or obese increases the risk of many health problems, including type 2 diabetes, heart disease, stroke, sleep apnea, arthritis, and more. Considering that nearly 40% of U.S. adults are obese (with another 30% being overweight), many doctors and patients have embraced these GLP-1 drugs with open arms.

Drugs Don’t Address The American Health Crisis

Many people have adopted these new medications, but a high percentage accept them without recognition of their limitations. There is a lack of long-term safety data in addition to the long list of potential side effects, including vomiting, nausea, and a handful of other complications. In fact, Ozempic is currently facing over $2 billion in lawsuits! Poison control centers have reported an increasing amount of calls relating to medication overdoses, which can cause extreme low blood sugar and similar symptoms, such as dizziness, confusion, and irritability. 

GLP-1 medications that people use for weight loss typically cost over $1,000 per month for each patient. More than 50% of employer insurance plants in the U.S., in addition to Medicare, do not cover these medications. The price tag is troubling when you consider that the U.S. spends more than the rest of the world in health care costs and faces big disparities within the health care system. The cost of the drugs is especially questionable when you consider the fact that you have to take them for a long time to prevent weight regain. Additionally, if you stop using the drugs, you typically gain the weight back because the effects wear off. 

Using these medications to treat everyone with obesity in the U.S. would bankrupt the country. Not only that, but it doesn’t cultivate the type of health and change that a lot of healthcare professionals would like to see in this country. Every single person has unbelievable access to ultra-processed, calorically-dense foods that contribute to weight gain. High levels of inactivity do not help the problem either. Plus, the multibillion-dollar pharmaceutical industry does not prioritize disease prevention. 

Lifestyle Change Is True Health

True health is not just about the number on the scale; rather, it is more about adopting healthy habits that support long-term change. For example, switch your focus from ultra-processed foods and incorporate more vegetables, fruits, whole grains, legumes, and lean proteins into your diet. True health is engaging in some sort of physical activity every day and getting restorative sleep at night. Perhaps you add some stress management techniques to your day with positive affirmations. 

You need a plan to start, though, as many people struggle to make change without an outline. Lifestyle changes are often affordable and low-risk. People who start to eat better, exercise more frequently, stop smoking, and manage stress can reduce their risk of coronary artery disease by over 80%. Finally, the risk of type 2 diabetes decreases by over 90% if these changes are made. 

Enter The Full Body Cleanse

The Dherbs Full Body Cleanse is an all-natural herbal cleanse accompanied by the raw vegan diet. Not only is this about one-tenth of the price of GLP-1 drugs, but it is also much healthier for the body. It is difficult, but it sets you on the right path to make long-term changes. Additionally, it’s possible to lose between 10-30 pounds during the 20-day cleanse, but that depends on how much weight the body has to lose and if you have underlying health conditions that inhibit weight loss. 

With GLP-1 drugs, you can lose an average of one to two pounds per week. It’s possible to lose more, but health experts suggest that that number is fairly accurate across the board. Unlike the Full Body Cleanse, GLP-1 drugs come with a long list of side effects. Not to mention, these drugs do not encourage people to change their lifestyle habits, which means that they can easily gain the weight back once they stop taking the drugs. 

The bottom line is that there is no magic pill or miracle drug for weight loss. It is better to teach the next generation to promote healthy behaviors and implement these practices in their own lives. Make the right choice, even if it is a little more difficult. Just because something is easy does not mean it is healthy for you. Do yourself and your health a favor and cleanse today!

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Are you inching closer to the sea of menopause? Perhaps you are trying to navigate the waters and balance hormonal shifts, mood swings, and hot flashes. Whatever the case, an often overlooked aspect of menopause is heart health. 

Menopause is a natural phase of a woman’s life. It is the natural physiological transition that marks the end of a woman’s reproductive years. To think that menopause is a disease or disorder is incorrect; rather, it is a normal part of aging. The time leading up to this phase of life is known as perimenopause, and the phase after is post-menopause. 

Menopause can also mark a turning point for cardiovascular health. Researchers note that a woman’s risk of developing heart disease starts to increase during menopause. In fact, a new large scale study focused on four lifestyle factors that may improve or detract from long-term heart health. 

Menopause Is A Window Of Opportunity For Heart Health

In order to better understand how lifestyle habits affect heart health during menopause, researchers observed 3,000 women going through the transition with an average age of 46. They belonged to a long-term health study that included participants from all backgrounds across the United States. During the study, the researchers tracked eight key areas known to impact heart health, and they were as follows:

• Sleep
• Diet
• Nicotine exposure
• Blood sugar
• Cholesterol
• Blood pressure
• Weight
• Physical activity

Over the course of the study, researchers monitored how changes in these eight habits affected outcomes, such as overall longevity, stroke, and heart attack. What makes the research so empowering is that it didn’t solely focus on who had perfect health from the beginning of the study. The study revealed that even small improvements over time could make meaningful changes to heart health. The four habits that matter most, which researchers determined using the Life’s Essential 8 (LE8) tool, are detailed below:

• Sleep quality: Researchers considered this the most surprising finding during the study. Sleep health emerged as a standout predictor, sometimes more than blood pressure. Women who slept better during the study experienced lower risks of heart disease and lived longer.
• Nicotine exposure: It shouldn’t come as a surprise to you that smoking or ongoing nicotine exposure significantly increased the risk of cardiovascular disease. Quitting smoking, or never starting, can make a big difference in heart health. 
• Blood pressure control: High blood pressure is the silent killer for a reason: it is a consistent predictor of heart disease. During the study, researchers observed that controlling blood pressure during midlife had a protective effect against heart disease later in life. 
• Blood sugar regulation: According to health experts, high levels of glucose can damage blood vessels over time. Even modest improvements in blood sugar management can have positive long-term outcomes. 

Small Changes Have A Big Impact

Only one in five women who took part in the study met ideal positive measures for cardiovascular health. The silver lining is that even women who started off with lower scores saw significant benefits when they improved them via the measures listed above. That means that you do not need to be perfect to effect change. You can put in the work and make small changes over time to have a positive outcome. What does that look like, though? 

• Monitor your blood pressure regularly and talk to your doctor if you have any concerns.
• Stop smoking (provided you smoke) by seeking out supportive resources that help you quit the bad habit. 
• Replace sugary snacks with protein-dense, fiber-rich options to regulate blood sugar. Don’t eat chips when you can have a handful of almonds or an apple with almond butter. 
• Create a consistent bedtime routine that supports deeper, quality sleep.

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Let us set a very common scene for you quickly. You prepare your bedroom for sleepy time, turning on the fan, fluffing your pillow, and making sure everything else is just right. After you lie down and turn off the lights, you realize that you are alone with your own thoughts. Perhaps you spiral out of control about diseases that you don’t have, financial hardships, family members, and other stupid things that you don’t need to think about when going to bed. 

When you are in this situation, it feels like you cannot turn off your brain. Before you know it, you look at your phone and it is three in the morning. You have to wake up in a few hours to start the day, and that only propels your anxiety to a whole other level. The next thing you know, the sun is peaking through your curtains and it is time for you to greet the day, as much as you don’t want to. 

The goal is to get peaceful and restful sleep every night so that you feel refreshed when you wake up. What is the mind doing at night and how can you shut it down?

The Science Of Sleep

To give you a quick overview, you must know about two thought networks. The first is the central executive network (CEN) and the second is the default mode network (DMN). The former runs when you focus your attention on something, making it purposeful and task-oriented. The latter runs whenever the CEN is off and it is the general mental chatter that you hear all day long. DMN is essentially your stream of consciousness. 

The bad news is that the DMN is negatively biased, so it loves to point out the worst qualities you have. It brings up all of your most painful or embarrassing memories. Sleep experts note that one of the most critical stages of falling asleep is uncoupling the DMN. That basically means that you have to get areas of the brain to stop talking to each other. The CEN is tired at night, so it becomes more difficult to get the DMN to turn off because your ability to focus decreases. 

If you are uptight and stressed, the DMN may also not want to turn off. Researchers at Brown University watched people fall asleep in a brain scanner to better understand why people have a hard time going to sleep at hotels. They observed that the left hemisphere of the DMN remained more active than the rest of the brain during the first night. It woke up other areas of the brain when something unexpected happened, such as a hotel door closing or a voice in the hall. The more alert the DMN was to the outside world during the study, the longer it took for people to fall asleep. It was the DMN that kept them awake and alert when they really wanted to be asleep.

How To Train Your DMN For Better Sleep

Now that you have a better understanding of how the brain keeps you up at night, you can learn ways to override the DMN. The following techniques will help you fall asleep. Experiment with them and see which one works best for you. 

Read Something Uninteresting

If your DMN will not be quiet, find something neutral, boring, or uninteresting to read or listen to. Some people suggest watching something boring, but it’s best to limit blue light exposure before bed. Reading is great, but it is a big leap to go from an anxiety spell to a book. In that instance, an audiobook or podcast might be a better option. Perhaps an astronomer talking about Venus’ relationship to a black hole might soothe you and help you drift off to sleep. 

Force Your Mind To Remember Something

One of the scariest parts about going to sleep is the actual going-to-sleep part. The reason for that is because so many people struggle with sleep. That is true whether you are beginning to go to bed or trying to fall back asleep after waking up in the middle of the night. When you actively ask the brain to do something, you prevent the DMN from the chaos it causes. Try to remember something that you read or listened to from the previous tip. You can also try to remember the plot of a movie or book that you read/watched recently. Give yourself a cognitive task while falling asleep and the DMN won’t steal the show!

Breathe

It is very easy to feel stressed out when the DMN gets caught up in its worries and insecurities. You may feel your breathing become shallow and your muscles can clench. If the DMN is firing on all cylinders, you may clench your jaw and experience nightmares. To help calm the DMN, try soothing the body with some deep breaths. You can also engage in breathing techniques that promote more restful sleep. 

Take A Hot Bath

As a quick note, do not take a hot bath right before you are about to go to sleep. Hop in the bath to soak about two hours before bedtime. Research shows that a hot bath or shower at night can help people fall asleep almost as fast as people who take Ambien. Why does a hot bath or shower help the body shut down? In the hours leading up to bedtime, the body temperature naturally drops. A hot bath or shower simulates this process, helping to improve sleep duration and quality.

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Caffeine…it’s the drug that has billions of people worldwide firmly in its grasp. In the United States, an estimated nine in 10 people consume caffeine at least once per day, with coffee being the most popular caffeinated drink. This is incredibly true when you consider the amount of products that say things like, “Don’t talk to me before coffee.” If you are one of the few people who enjoy a caffeine-free lifestyle, fear not because you are not alone. 

The Food and Drug Administration (FDA) reports that consuming 400 milligrams (mg) of caffeine daily is not linked to negative side effects. That is about two to three 12-ounce cups of coffee. Health experts actually confirm that there are several benefits of consuming caffeine, including faster metabolism and lower risk of diabetes, heart disease, and Alzheimer’s disease. That said, some researchers found a wider range of benefits by completely eliminating caffeine from your diet. Continue reading to learn more about the benefits of living caffeine-free.

Better Sleep

If you drink caffeine religiously, especially later in the day, your sleep may be affected. A 2023 review found that drinking caffeine during the day could reduce total nighttime sleep and affect sleep quality. Reduced sleep and poor sleep quality can result in daytime drowsiness, stress, and excess eating. That is especially true if you drink caffeine within eight hours of going to bed. You may also find that being caffeine-free helps you fall asleep more easily. 

May Improve Dental Health

How many of you have gone to the dentist for a teeth cleaning and realized that the hygienist spends extra time on the insides of your front teeth? That is primarily stain from tea or coffee, but it can be from other things as well. Many caffeinated beverages, including energy drinks, can stain the teeth. The reason for that is because caffeinated beverages contain a lot of tannins, which cause buildup and discoloration of tooth enamel. Additionally, the acidity of caffeinated beverages can also contribute to enamel wear and decay. 

Balanced Brain Chemistry

Caffeine has an effect on your mood, which is why many people perk up after a cup of coffee. Caffeine alters brain chemistry in a similar way to drugs like cocaine, and the same can be said for sugar. Researchers note that caffeine can fulfill some of the criteria used to measure drug dependence. Consuming more than 400 mg of caffeine per day can result in caffeine withdrawal symptoms when you stop drinking it. Some of these symptoms include anxiety, fatigue, headache, and sweats, and they begin 12 to 24 hours after consuming caffeine. After about nine days, the symptoms stop and you can start experiencing better alertness. 

Reduced Anxiety

If you consume too much caffeine (over 400 mg daily), you can experience feelings of anxiety and stress. Caffeine delivers a burst of energy, which is why many people consume it. That energy also stimulates the body’s fight or fight hormones, which can increase anxiety, nervousness, heart palpitations, and even panic attacks. If you are already prone to anxiety and stress, you may want to consider living a caffeine-free lifestyle. 

Lower Blood Pressure

Research on the relationship of caffeinated drinks affecting cardiovascular health and blood pressure is limited. The American Heart Association (AHA) suggests that drinking more than 12 eight-ounce cups of coffee per week can increase blood pressure, anxiety, and the risk of heart palpitations. That is most likely due to the stimulatory effect that caffeine has on the nervous system. The research is mixed because a 2023 review found that higher coffee consumption reduced the risk of  hypertension by 7%. The same report found that drinking one to three cups of coffee per day increased the risk of hypertension, so more research is needed.

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An estimated 63% of adults in the United States drink sugar-sweetened beverages at least once per day. Although these fizzy, sugary drinks are very popular, they are the number one source of added sugar in the American diet. Too much of the sweet stuff can increase the risk of developing numerous health problems, including obesity, type 2 diabetes, and heart disease. 

Soda has an addictive quality. That sugary, refreshing carbonation, especially when it is just the right amount of chilled, makes it seem like nothing is wrong in the world. If consumed in excess, though, these beverages can be quite unhealthy and dangerous for your health, due to the calories and sugar content. A single 12-ounce can of soda contains about 36 grams (g) of sugar, which is more than the recommended daily intake (RDI). To help you kick your soda habit, continue reading to learn about seven healthy soda alternatives. 

Iced Or Hot Green Tea

Potentially one of the healthiest soda swaps you can make, green tea is free of sugar, unless you add some. With only a handful of calories, green tea is refreshing hot or cold. Unlike soda, green tea contains powerful antioxidants that may help reduce inflammatory markers. Beyond the anti-inflammatory benefits, green tea may also help slow cell aging and reduce overall body weight. Brewing it at home means that your tea will not contain added sugars, unless you add a little sweetener yourself. If you do sweeten your green tea, add some raw agave nectar, stevia, or raw honey. 

Fruit Or Veggie Water

Cucumber water is not something that you only enjoy at the spa. Add a little pop of flavor to your regular iced water by adding in some fresh fruit, vegetables, or herbs. Not only is it calorie-free, but the fruit or veggies also add a little pizzazz, extra hydration, and electrolytes to your water. Water helps to hydrate the body, aid in the transportation of nutrients throughout the body, and support digestion. Don’t buy infused water, as it can contain added sugars or hidden flavors. To get the most flavor in your water, allow the fruit, herbs, or veggies to infuse in the water for about two hours before you drink it. 

Homemade Lemon Lime Soda

If you have a love affair with citrus-flavored, sugary soda, you do not have to give it up; rather, you just have to make a healthier version instead. Begin with a glass of plain sparkling water. Add a few slices of lemon or lime (or both) and a dash of stevia, which is calorie-free. If you do not like the flavor of stevia, skip the stevia and consider monk fruit sweetener or a small squeeze of raw agave nectar. Additionally, add some freshly squeezed lemon or lime juice to the glass and then enjoy!

Iced Coffee

If it isn’t the fizz but the caffeine that you crave from soda, you do not need all that sugar. A healthier beverage choice for caffeine consumption is plain iced coffee. Research suggests that drinking black coffee in moderation can benefit certain health conditions, including dementia, depression, heart disease, metabolic disease, and stroke. The thing to keep an eye on is the add-ins. We are, of course, referring to syrups, creams, milks, etc. If you try to stay away from caffeine later in the day, consider a small cup of decaf coffee, as it contains the same beneficial antioxidants as the fully-caffeinated stuff.

Coconut Water

A quick word about coconut water: be cautious when you buy this nectar of the gods. A lot of store bought coconut water can contain added sugars, preservatives, and other unhealthy ingredients. There are many healthy options, though, including fresh coconut water that comes from young Thai coconuts. Unsweetened coconut water only contains 12 g of sugar per cup, but it also contains potassium, magnesium, and sodium, three integral electrolytes. Even though coconut water contains natural sugars and fewer calories than soda, the numbers still add up, so be careful not to consume too much. 

Kombucha

Even though kombucha is technically fermented tea, it will satisfy your carbonation craving while reducing your sugar intake. Many reports suggest that kombucha consumption leads to better gut health and faster metabolism. Additional studies are needed to test the health effects of this tangy beverage, but it is arguably better than soda. It does contain a small amount of alcohol, so you may want to avoid it if you are sensitive, pregnant, or nursing. 

Plain Sparkling Water

Filtered water is not always as satisfying as a cold glass of soda, primarily because it lacks carbonation. If the fizz is what you seek, consider drinking a glass of seltzer or sparkling water. Some research suggests that carbonated water may aid digestion and increase feelings of fullness. If you want to lose weight or want to avoid sugar for health reasons, please be advised that not all sparkling waters are created equal. Tonic water, for example, contains quinine, a compound that gives it a bitter flavor. Plus, tonic water has over 32 g of sugar in a 12-ounce can. Additionally, flavored sparkling waters may have hidden added sugars by way of the “natural flavors.”

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The mighty pineapple is more than a drink garnish or beach snack. It is as nutritious as it is delicious and tropical, delivering a hefty dose of vitamins and minerals in every bite. Pineapple provides lots of vitamin C, vitamin B1, potassium, manganese, and an array of other compounds that may offer protection from disease formation. In fact, pineapple has been used as a remedy for everything from allergies to indigestion.

What Is Pineapple?

Besides the health perks, pineapple is relatively easy to find, inexpensive, and very versatile. Researchers refer to pineapple as the most economically significant plant in the Bromeliaceae plant family. Most of the fruit’s healing powers come from bromelain, a protein-digesting enzyme, specifically a protease enzyme. Most of the bromelain is found in the core, with lesser amounts existing in the more edible fruit. 

For many years, pineapple has had a place in many homeopathic remedies. The reason for this is because its compounds work to break down proteins into smaller amino acids and peptides in the body. In fact, studies have found that pineapple acts as an anti-swelling and anti-inflammatory agent. It is also a great source of bioflavonoids, tannins, and phytochemicals, which work to fight oxidative stress. 

High In Fiber

Studies show that consuming foods that are rich in fiber can help lower your risk of chronic diseases, including colorectal cancer. Fiber also helps you feel full by regulating your blood glucose levels. The high fiber content and nutritional value means that you will feel full without consuming a lot of calories. Does that make pineapple a weight loss food? Not entirely, but it can help promote regular bowel movements and reduce bloating. 

Works To Protect Against Cardiovascular Disease

According to several studies, pure pineapple juice exhibits cardioprotective properties. Researchers attribute this ability to the high vitamin C and potassium content. High potassium intake is associated with lower risk of high blood pressure, stroke, and cardiovascular disease. Potassium also helps to protect against muscle loss, reduce the formation of kidney stones, and preserve bone mineral density. A randomized, single-blind, controlled study in Iraq observed 52 obese adults with type 2 diabetes. They were treated for over eight weeks, with the intervention group receiving 500-milligram bromelain capsules twice daily, in addition to their regular metformin regimen. The controlled group only received metformin. After eight weeks, the bromelain group showed significant reduces in body max index and improvements in insulin resistance. 

Offers Nutrients For Mental Health

A study from 2020 found that consuming fruits and vegetables with a lot of nutrients may be crucial in preventing depressive disorders. Complex carbohydrates and antioxidants found in pineapple may help reduce symptoms of depression and anxiety. Tryptophan, an amino acid, in pineapple has demonstrated an ability to boost your mood and increase feelings of happiness. Consuming enough tryptophan, in addition to the other nutrients in pineapple, may benefit your neurological system by encouraging the production of hormones that boost your mood.

Reduces Inflammation

Pure pineapple juice may help those suffering from arthritis and joint pain. Once again, the enzyme bromelain is the reason! It exhibits strong anti-inflammatory and analgesic properties. It is also beneficial for treating sports injuries, including sprains. Essentially, bromelain works to block metabolites that cause swelling. It also helps to decrease active swelling by activating a chemical in the blood that breaks down fibrin, which ultimately reduces swelling. One study on patients with sinusitis found that bromelain increased recovery time significantly faster than standard therapy. 

Aids Digestion

Yet again, you can thank bromelain for this! Pineapple works to break down protein into peptides and amino acids. In addition to benefitting overall digestion, pineapple may help ease the symptoms of acid reflux and ulcerative colitis. That suggests that bromelain can modulate inflammatory signaling in the colon tissue, potentially reducing inflammation associated with ulcerative colitis. Bromelain also seems to help prevent autoimmune responses that result from common food allergies. Several studies indicate that eating pineapple may help people who have celiac disease, an allergy to gluten, due to the presence of bromelain. 

Rich In Vitamin C

Although pineapple doesn’t have a lot of calories, it does boast a lot of vitamin C. Not only does vitamin C work to encourage the formation of collagen, but it also supports immune function and minimizes cold and flu symptoms. Several studies suggest that children and adults who consume fruits and vegetables with high vitamin C content may experience protection against infections, both viral and bacterial. Vitamin C is water-soluble that helps maintain the health of the body’s connective tissues. It also acts as an antioxidant, working to fight free radicals and synthesize collagen.

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With just four ingredients, this seasonal cherry smoothie is about to be your new summer favorite. It is creamy, raw vegan, and filled with more flavor than you can imagine. It is easy to prepare and what is most impressive about it is that it strikes a balance between the right amount of sweetness and texture. Rich in a variety of vitamins, minerals, antioxidants, and other micros and macros, this smoothie is a new favorite.

Depending on where you live and which stores you have access to, cherries may be available throughout the year, or during a few seasons. For the most part, summer is the season of cherries, in addition to other stone fruit, such as nectarines, apricots, peaches, and plums. Cherries exhibit a high antioxidant content, which is beneficial for fighting oxidative stress, which can increase the risk of chronic illnesses. Cherries are especially rich in polyphenols, a group of plant compounds that reduce inflammation, fight cellular damage, and promote overall health. One study found that a diet rich in polyphenols can protect against diabetes, heart disease, certain cancers, and cognitive decline.

Due to their anti-inflammatory properties, cherries may also improve symptoms of gout and arthritis. A systematic review from 2019 found that cherries may decrease uric acid levels in the body, making them useful for fighting gout flare-ups. A separate controlled study from 2023 found that a supplement of tart cherry taken for 12 weeks was able to lower inflammation in patients with gout. Due to their ability to reduce oxidative stress, cherries may suppress inflammatory proteins, which may reduce arthritic symptoms.

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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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Besides being tiny little nuisances, ticks pose a serious health risk, as they can spread diseases. They have been known to spread Lyme disease and Rocky Mountain spotted fever. According to a 2018 report from the Centers for Disease Control and Prevention (CDC), tick-borne diseases more than doubled over the previous 13 years. Although a tick bite may not necessarily infect you with one of those diseases, it can cause irritation and discomfort.

If you enjoy going hiking or hanging at the beach during summer, it is possible that you will encounter some ticks. The best thing that you can do is to over-prepare by using an effective tick repellent. The problem with manufactured tick repellents is that they contain a lot of chemicals, many of which can harm the environment. If you want to take a more natural approach, there are various essential oils that may help repel ticks. Continue reading to learn which essential oils are the most effective. 

Essential Oils And Ticks

It is important to understand that most of the evidence on this topic is anecdotal, but there are studies that indicate that essential oils may effectively ward off ticks. To provide you with the best possible evidence, we looked at various studies that determined the efficacy of several essential oils for repelling ticks. As far as which oil is most effective? Well, that remains to be unknown at the moment, but we hope the following information helps you naturally repel ticks this summer. 

Clove Bud Essential Oil

One study analyzed 11 essential oils and found that clove bud essential oil was effective at repelling ticks. This finding has been substantiated by other studies from 2006 and 2018. Clove oil is actually an ingredient in a spider and tick repellent spray. You can make your own tick repellent using clove bud oil by adding 10 to 15 drops to one ounce of water. You can add solubol (used as a dispersant to help emulsify essential oils into water blends) if you so choose. Make sure to use a 4:1 ratio of solubol to water. 

Neem Seed Essential Oil

According to an animal study, neem seed oil was effective at killing tick larvae in cattle. There is strong anecdotal evidence, however, that suggests neem seed oil is great for repelling ticks. In fact, when applied to ticks, neem seed oil may help dislodge them from the skin. To use neem seed oil as a tick repellent, add equal parts neem seed oil to a carrier oil, mix well, and apply to the skin. Just make sure to do a patch test on your arm so you do not have an adverse reaction to the oil. 

Lemon Eucalyptus Essential Oil

This combination essential oil is like a one-two punch for insects. It is a classic oil in many insecticides, but you can make your own by adding 15 to 20 drops of lemon eucalyptus essential oil into four ounces of water. You can also add solubol to help distribute the oil in the water. As mentioned earlier, make sure to use a 4:1 ratio of solubol to water. Because lemon eucalyptus essential oil can be irritating to some skin types, dilute it in a carrier oil before topical application. And finally, make sure to do a patch test on a small area before applying more widely. 

Oregano Essential Oil

When it comes to repelling ticks and other insects, researchers note that oregano essential oil tops the list of many studies. Oregano oil contains cedrol, which was found to kill 100% of the ticks it came in contact with when used in high dosage during one study. Cedarwood essential oil also contains cedrol, which also makes it beneficial for repelling ticks. A separate study found that carvacrol, an antioxidant compound in oregano oil, was effective at killing the bacteria that causes Lyme disease. That makes oregano oil beneficial for warding off ticks or if a tick bite occurs. Mix five to six drops of oregano oil in one ounce of carrier oil and apply it to exposed skin using a cotton ball. Do not applyfFull strength oregano oil to the skin, as it is too strong. 

Thyme And Citronella Essential oil Combination

Citronella essential oil is commonly used as a biopesticide that the Environmental Protection Agency (EPA) registered as an insect repellent in 1997. One study found that both thyme and citronella essential oil were able to ward off ticks. To make your own tick repellent with these essential oils, add 10 to 15 drops of citronella essential oil and five drops of thyme essential oil to one ounce of water. You can also add solubol to help distribute the oil in the water. As mentioned earlier, make sure to use a 4:1 ratio of solubol to water. Spray on the skin or clothing to repel ticks.

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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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