Edema, or fluid retention, affects nearly one in five adults, particularly in the legs. It is very common during pregnancy and people over the age of 65. This widespread public health issue is often caused by aging, medication side effects, underlying health conditions like kidney disease, or venous insufficiency. 

If you develop edema, it makes it very difficult for blood to circulate from the legs, so it pools in the veins and leaks into nearby tissues. That can lead to trigger swelling, but edema is not specific to the legs, although that is where fluid most commonly accumulates. The reason for that is because the legs are farther away from the heart than the arms, for example. While edema is more common in elderly people, it can be caused by a sedentary lifestyle, eating a high-sodium diet, and taking certain medications. Fortunately, there are lifestyle changes you can make to alleviate mild or temporary edema. 

Elevate Your Feet

Combat swelling in the legs by elevating your feet, preferably above your heart. You can place a pillow under your legs when laying flat. You can also put your feet up on the wall when lying flat on the floor. The classic yoga pose Legs Up The Wall is a great way to encourage circulation from the legs back to your heart. Elevating can be very helpful for swelling because it encourages excess fluid in the legs to drain out and up away from where it is accumulating. 

Massage Your Legs

Take edema treatment into your own hands by doing a self-massage, pulling or stroking the trapped fluid in the legs upward. Regular massage, in addition to dry brushing, can help break up lymphatic fluid. You can also find a licensed massage therapist to perform lymphatic drainage massage, as they know how to stimulate lymph nodes and massage swollen tissues to aid drainage. 

Wear Compression Socks

Most healthcare providers recommend compression socks as an effective way to reduce swelling in the legs and ankles. Compression socks are not regular old socks; rather, they are tighter and made to increase pressure on the legs. This ultimately helps the blood pooling in the lower body return back up to the heart. By preventing fluid from building up in the lower legs, compression socks may help reduce swelling and pain that stems from it. 

Walk More Often

One of the best ways to encourage lymphatic drainage and movement is to move your body. Many health experts agree that walking is beneficial for overall health, as it is an easy, accessible form of low-impact exercise. One of the primary benefits of exercise, specifically cardiovascular exercise, is that it encourages blood circulation and strengthens the heart. When you walk, you activate your leg muscles, which aids lymphatic drainage and pumps excess fluid toward your heart. 

Eat Less Salt

Sodium contributes to swelling, so adjusting your eating habits may help reduce swelling in your lower extremities. Health experts state that eating too much salt can cause the body to retain water, which can trigger swelling as a result. If you notice that your legs are swollen and you eat a high-sodium diet, consider reducing your salt intake to help. Make sure to read nutritional labels, especially sauces and things of that nature, as those can contain sneaky levels of excess sodium.

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Without the lungs, you cannot survive. They are vital organs responsible for the delivery of oxygen throughout the body and the removal of carbon dioxide. With increasing levels of pollution and toxins in the environment, it is easy for the lungs to become overwhelmed and unable to function optimally. 

The good news is that there are many natural remedies, such as our Lungs & Respiratory formula, that help cleanse and nourish the lungs. If you do not cleanse the lungs, irritants, pollutants, and other toxins can build up in them, causing inflammation, respiratory issues, and potential health conditions like asthma. Lung cleansing helps improve overall respiratory health, making it easier to breathe and reducing the risk of respiratory infections. 

How Can Herbs Assist?

For centuries, people have used herbs or herbal remedies to treat various health conditions, including respiratory problems. Many herbs exhibit antioxidant, antimicrobial, and anti-inflammatory properties that work to cleanse the lungs. Upon consumption, the herbs in this article may help eliminate toxins and mucus from the lungs, which ultimately reduces inflammation and promotes better respiratory health. Continue reading to learn which herbs are helpful for eliminating mucus from the lungs. 

Hyssop

Exhibiting strong expectorant properties, hyssop can help clear out entrenched phlegm that gets stuck in the lungs. Hyssop is an antispasmodic herb, meaning it helps relieve spasms in the respiratory system and soothes coughs. Studies have found hyssop syrup to be effective for asthmatic patients with productive cough and higher body mass index (BMI). Other studies found it to be effective for cough relief. 

Licorice Root

Licorice root has been used in various traditional medicinal applications. It acts as a soothing agent, demulcent, coating agent, and an expectorant, meaning it works to loosen mucus and make it easier to expel from the lungs. It is also a naturally sweet herb, containing a compound that is nearly 50 times sweeter than sugar. 

Elecampane Root

Regarded for its ability to promote better respiratory health, elecampane tea exhibits several promising characteristics for optimal lung health. For example, elecampane root has expectorant, sedative, anti-fungal, relaxing, antitussive (cough suppressant), warming, and antimicrobial properties. Various studies confirm that elecampane can help soothe bronchial tube linings, in addition to serving as an expectorant to facilitate lung cleansing. In the 1800s, cough drops and lozenges were made from elecampane root. 

Peppermint

Peppermint is another herb that offers anti-inflammatory and antimicrobial properties. Containing menthol, peppermint can help relax the muscles in the respiratory tract, which makes it easier to breathe more easily. If you have a sore throat or cough, peppermint can also benefit you in this regard. Consume peppermint in the form of tea or add some peppermint essential oil to a diffuser and inhale the steam for a quick lung cleanse. 

Elderflowers

Elderflower is an astringent that is somewhat drying, but it manages to moisten the internal mucus membranes. It exhibits antiviral properties that benefit head colds or infections in the upper respiratory tract. Elderflower is a key herb in many herb blends that benefit lung health and immune function. In addition to the flower, elderberries offer lots of vitamins A & C, antiviral properties, and iron that is easy for the body to absorb. 

Oregano

Popular in various culinary applications, oregano has potent medicinal properties. Researchers note that carvacrol, a compound in oregano, exhibits antimicrobial and anti-inflammatory properties. Oregano may help clear mucus from the lungs and reduce inflammation, making it effective for lung cleansing. 

Marshmallow Root

Marshmallow root is a prominent ingredient in our Lungs and Respiratory formula, and for good reason. It is a demulcent herb that may help relieve swelling and irritation of mucus membranes, in addition to soothing the respiratory tract. Research shows that it acts like a protective film on inflamed mucosa, making it effective for soothing a dry cough.

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People who suffer from psoriasis tend to experience more symptoms and flare-ups during fall and winter. In addition to the stress people experience during the holidays, the colder temperatures and reduced daylight hours tend to trigger psoriasis symptoms. In fact, in a survey conducted by the National Psoriasis Foundation (NPF), 4 out of 10 people with psoriasis explained that they experienced more symptoms during the winter.

Psoriasis 101

Psoriasis is a condition that causes irregular immune function and involves a series of different symptoms. It’s best to consult a dermatologist to figure out the necessary steps to manage the condition, but each person deals with it in their own way. Some people only experience minor symptoms, while others develop a series of patches and deal with regular flare-ups. For the most part, though, people with psoriasis can experience a combination of the following symptoms:

• Irritated or sensitive skin
• Inflammation of skin and joints
• Itching, burning, stinging, or painful sensation in affected areas
• Overdevelopment of skin cells (resulting in plaques)
• Joint pain (for people who have psoriatic arthritis)

The colder weather and holiday stress doesn’t mean that you have to suffer through flare-ups and frustrating symptoms. You can help manage symptoms and naturally improve the condition with the following tips. 

Add Moisture To The Air

In addition to the dry air outside, indoor air is often very dry as a result of heating. This can irritate sensitive skin and worsen flaking or itching. According to Mayo Clinic, the humidity in your home should be between 30 and 50 percent. One of the best ways to add more moisture to the air is by using a humidifier. Although it’s an expensive option, it’s best to incorporate a central humidifier to your home’s air-conditioning system. A portable humidifier in the bedroom or living room is the next best option. 

Try Light Therapy

It’s possible to receive a prescription from your health care provider for UV light therapy treatment. This can be beneficial during the winter months because there is less daylight. Exposing the skin to ultraviolet B (UVB) light on a regular basis may be an effective treatment for psoriasis. According to studies, UVB light exists in natural sunlight and it helps to penetrate the skin, slowing down the rapid growth of skin cells. It’s possible that other types of light therapy exist, but they may increase the risk of skin cancer. 

Avoid Wearing Wool

When it’s cold outside, staying warm is of the utmost importance. Naturally, many people opt for wool clothing items because it keeps the body incredibly warm. Wool is also itchy and it can be especially irritating for people with psoriasis or sensitive skin. If you already have symptoms, wearing wool may only increase their severity. If you absolutely have to wear your favorite wool sweater, it’s best to do so over cotton or silk undergarments that don’t allow itchy fibers to irritate the skin. It’s also best to wear breathable clothing because bundling up and overheating may lead to chafed skin that increases the risk of flare-ups.

Take Shorter Showers And Baths

Standing in a steamy shower or soaking in a hot bath is magical when it’s cold outside. Spending a lot of time in hot water, however, can easily dry out the skin. Taking a shower or bath helps you get clean, but it also strips the skin of its natural oils. You can help minimize flare-ups and prevent symptoms by only taking one shower or bath per day. Keep it short as well, only spending five minutes or so in the shower and no more than 15 minutes in a bath. If you do take a bath, it’s best to use lukewarm water and mix Epsom salt in to increase mineral absorption.

Avoid Trigger Foods

During the fall and winter months, it’s easy to abandon dietary rules and eat whatever’s in sight. Unfortunately, many of these temptations are often trigger foods that increase the risk of flare-ups. Common trigger foods include processed foods, gluten, high-fat dairy products, alcohol, and more. You can click here to learn more about trigger foods. Many indulgent holiday spreads tend to have these foods, so do your best to avoid them because consuming trigger foods during cold weather may result in severe symptoms or extreme irritation.

In addition to the above recommendations, resist the urge to scratch because that can worsen symptoms. The last thing you want is to accidentally open a lesion and develop an infection. 

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Various studies indicate that cinnamon is rich in antioxidants, but it isn’t the only superfood in the spice drawer. There are other spices, which you should not overlook, that offer potent antioxidant compounds. Some of these compounds may help boost immune function, fight inflammation, and reduce oxidative stress, which can contribute to chronic health conditions. 

What Are Antioxidants?

In simple terms, antioxidants are molecules that assist the body with fighting off harmful free radicals, which the body naturally produces. Ultimately, “antioxidant” is a general term for any compound that counteracts unstable molecules (free radicals) that damage DNA, cell membranes, and cell parts. Antioxidants help control the amount of free radicals in the body, helping lower the risk of health conditions such as cancer and diabetes. You can find antioxidants in many foods, and several vitamins, such as vitamins C and E, are powerful antioxidants.

Turmeric

One of the best anti-inflammatory spices is turmeric, and it is largely because of the active compound: curcumin. Not only does it work to lower oxidative stress and support immune function, but it also supports inflammation pathways in the body. Although curcumin has been linked to improvements in arthritis, anxiety, and metabolic syndrome, more research is necessary. Ground turmeric powder offers the most concentrated antioxidants, but make sure to pair it with black pepper and a fat source to make curcumin more bioavailable. If you are on blood thinners or other medications, consult your doctor before you take turmeric because it can interfere with some medications. 

Ginger

Ginger adds a zesty zing to any sauce, smoothie, or stir fry, and the tea has just enough spice to help soothe a sore throat. Both fresh and ground ginger offer benefits, but fresh ginger root brings more aromatic compounds. According to research from 2020, ginger can trigger the release of anti-inflammatory messenger proteins called cytokines while simultaneously reducing pro-inflammatory ones. The specific antioxidant compound behind this ability is gingerol, which gives ginger its warm, bright flavor. Studies show that when ginger is dried, the gingerols convert to shogaols, which can be more potent, according to lab studies. Both gingerols and shogaols may have anti-inflammatory and anti-tumor properties. 

Cloves

Laboratory measures of a specific food’s antioxidant content do not reveal how the body absorbs or uses them. Ground cloves, however, have a higher Oxygen Radical Absorbance Capacity (ORAC) than cinnamon, according to nutritional data. The antioxidants in cloves include flavonoids, gallic acid, and eugenol. A 2025 study found that the antioxidants from clove pods could be more effective in lower doses when compared to other antioxidants, such as beta-carotene and ascorbic acid. Eugenol also binds strongly to bacterial enzymes, meaning it may have antibacterial properties. Cloves may also help decrease blood clotting and blood sugar, but may be harmful in high doses. 

Oregano

A classic spice in many different cuisines, oregano is rich in flavonoids and other antioxidants, including thymol and carvacrol. Studies suggest that these antioxidants may support immune function. In fact, as an essential oil, oregano has exhibited powerful antimicrobial and anti-fungal properties. Oregano may also support intestinal wellbeing, helping to fight bad bacteria in the gut and balance overall gut bacteria. Due to oregano’s potency, exercise caution when using it. As a supplement, oregano is very strong and should only be used under medical supervision. If you use oregano oil, use it in the short-term, as long-term use can disrupt gut microbiome.

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There are many semaglutide and tirzepatide (known commercially as Ozempic, Wegovy, Zepbound, and Mounjaro) on the market. These drugs target GLP-1 receptors and have been influential in the treatment of diabetes and obesity. Many people can experience dramatic weight loss and benefits for other chronic health conditions. At the same time, these medications come at a steep cost, which has prompted health economists to ask this question: are these drugs worth the price tag?

Two relatively recent studies have researchers questioning the use of GLP-1 drugs. Even though they have the potential to deliver impressive long-term health improvements, their current high price exceeds the accepted thresholds for cost-effective medications. That not only poses difficult choices for policymakers, but also insurers and patients. 

GLP-1 Drugs: A Pharmaceutical Breakthrough?

Before you start a medication, you should understand how it works. In a nutshell, GLP-1 drugs mimic hormones that regulate hunger and satiety. This process helps people feel full sooner, and they eat less as a result. During clinical trials, GLP-1 drugs have produced weight loss of 15-20%, a percentage range that far exceeds older medications. They don’t just help with weight loss; rather, they may also improve conditions like sleep apnea, chronic kidney disease, and cardiovascular disease. 

That’s a big deal when you consider that obesity increases your risk of developing all of those conditions. According to premature predictions, GLP-1 drugs could potentially prevent thousands of cases of diabetes and cardiovascular disease. That said, there are many natural and healthier ways to contribute to overall health and wellness. The Dherbs Full Body Cleanse is one such program that can help you cleanse the body’s major organs and systems in just 20 days. One of the added benefits is weight loss of 10 to 30 pounds, which is depending on underlying health conditions and body weight. 

Here’s Why The Math Doesn’t Add Up

You can say that GLP-1 drugs offer a range of health benefits, and they do for some people, but at what cost? Generally speaking, a person spends between $700 to $1,000 per month on GLP-1 drugs in the U.S. Accounting for long-term health benefits, researchers have found that these drugs fall short regarding cost effectiveness. 

In an optimistic scenario, researchers used the best weight loss outcomes and long-term risk reductions. Even in that situation, the GLP-1 drugs did not meet the cost effectiveness threshold. This threshold is usually defined as less than $100,000 per quality-adjusted life year (QALY), a standard tool that health economists use to compare medical treatments. One study found that there would have to be a 30% price reduction of tirzepatide to meet the standard mark. For semaglutide drugs, they would need to cost 80% less than what they currently do. 

It’s important to note that Medicare pays for these GLP-1 drugs only if they are prescribed for diabetes or, more recently, sleep apnea. If Medicare expanded coverage, nearly three million beneficiaries would start using drugs over the next decade. Health economists expect those drug costs to total $66 billion, with nearly $18 billion saved through reduced hospitalizations. So over the next 10 years, Medicare would spend $48 billion on these drugs alone. 

Looking For Smarter Solutions

There are many other affordable ways to see better results without having to inject yourself with GLP-1 drugs. Plus, if you want to continue to see results, you have to keep using the medications. It’s much better to develop healthy lifestyle habits and lose weight with a plan in place. Anyone can tell you to exercise regularly, eat better, and establish healthy sleep habits, but those are general recommendations. 

At Dherbs, we pride ourselves in our all-natural products, especially the Full Body Cleanse. This 20-day program has helped people transform their health, and lose between 10 to 30 pounds in the process! Some people cleanse once per year to reset their bodies, while others cleanse back to back until they reach their desired health goals. There are knowledgeable customer service reps and an entire website full of resources to help you succeed. Plus, it’s a fraction of the cost of those GLP-1 drugs! Cleanse today and that weight will melt away, and the results are noticeable within a week, depending on the body and underlying health issues.

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A new study investigated the release of microplastics from natural and synthetic chewing gums. According to researchers, chewing a single piece of gum could release hundreds to thousands of microplastic particles into saliva. Those particles originate from the gum’s base, which tends to contain synthetic polymers. The study suggests that regular gum chewers may be ingesting significant amounts of microplastics without knowing it.

What Are Microplastics?

As the name suggests, microplastics are small pieces of plastic that range from one micrometer to five millimeters long. These synthetic solid polymeric matrices are insoluble in water. They cause pollution by entering natural ecosystems through a network of different sources, including clothing, cosmetics, food packaging, renovation, and construction. The actual term “microplastics” differentiates larger, non-microscopic plastic waste from the micro fragments. 

What Did The Study Show?

The pilot study was presented at the American Chemical Society’s spring 2025 meeting, revealing the dangers of microplastics entering saliva via chewing gum. The microplastics in saliva are potentially ingested, posing a larger risk to overall health. Researchers at UCLA conducted experiments involving a single participant who chewed seven pieces each of 10 different gum brands. The gums were both natural and synthetic varieties. Researchers took saliva samples after chewing and analyzed them using filtration and chemical analysis techniques, including microscopy, to quantify and identify microplastics. 

In order to ensure accuracy, microplastics that were present in initial rinse samples were subtracted from the ones researchers found in chewing gum saliva samples. The researchers tested 10 popular chewing gum brands of synthetic and natural gums. For clarification, synthetic gums are made from plastic-based polymers, while natural gums are derived from plant-based materials, such as chicle.

The participant chewed each type of gum, and this person’s saliva was analyzed after chewing each piece. The goal was to quantify the number of microplastics released while chewing each type of gum. Study authors focused on the initial minutes of chewing, the time during which most microplastic release was expected to take place. 

The Study’s Key Findings

Researchers observed that, on average, one gram of gum released approximately 100 microplastic particles. Some brands even released up to 600 particles per gram! That means that a large piece of gum could potentially release more than 3,000 microplastic particles. The majority of the identified microplastics were released within the first eight minutes of chewing. 

Both synthetic and natural gums released similar amounts of microplastics, averaging 100 particles per gram. The particles that researchers identified included polymers, such as polyolefins, polyacrylamides, polystyrenes, and polyterephthalates. These materials are commonly found in consumer plastics. For people who chew around 180 pieces of gum annually, that could result in ingesting over 30,000 microplastic particles per year. 

Dangers Of Microplastics

It should be noted that the study did not identify a direct link between microplastic ingestion from gum and certain health conditions. That said, other studies have found microplastics detected in various human tissues, including the lungs, placenta, bloodstream, and brain. The presence of microplastics in the body is linked to inflammation, organ dysfunction, and DNA damage. 

More research is still necessary about the specific risks from gum-derived microplastics. Health experts suggest that you avoid regular gum chewing due to the potential health risks associated with microplastic consumption. Some of those risks include:

• Chemical toxicity: Microplastic particles can carry environmental toxins, including heavy metals and polycyclic aromatic hydrocarbons, which can be released into the body after ingestion.
• Gastrointestinal issues: It’s possible for microplastics to irritate the gastrointestinal tract, leading to general discomfort and inflammation. 
• Endocrine disruption: There are certain chemicals leached from microplastics that can interfere with hormone functions. That could lead to metabolic disorders and reproductive health issues. 
• Cellular damage: There are several studies that suggest that microplastics can cause DNA damage and oxidative stress.

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It’s no secret that cases of Alzheimer’s disease and dementia are on the rise. In fact, data from 2022 found that nearly 10% of American adults ages 65 and older have dementia. Another 22% experience mild cognitive impairment. An even more unsettling fact is that dementia cases are projected to double by the year 2060. That means that new dementia cases will rise to reach one million per year. 

Researchers note that the current lifetime risk of developing dementia after age 55 is 42%. Women face an even higher likelihood due to their longer life expectancy. Although aging is the dominant risk factor at the moment, health conditions including hypertension, poor mental health, obesity, and diabetes can contribute to the rising crisis. These projections are grim, but there are things you can do to delay, or at least reduce, your risk of developing dementia. A recent study, however, found that there is one promising solution to delaying the onset of dementia: staying socially engaged. 

Late-life Social Activity Could Delay Dementia Onset By Five Years

The recent study of conversation was published in Alzheimer’s & Dementia: The Journal of Alzheimer’s Association. It highlighted how frequent social interactions could help preserve cognitive health into old age. The study involved about 2,000 older adults for a period of nearly six to seven years. Researchers tracked their social engagement and cognitive status. 

The results indicated that those who were the most socially active delayed the onset of dementia by five years compared to those with minimal social interactions. Study authors also observed a lower risk of mild cognitive impairment, which is an early stage of memory decline. More specifically, study authors found that the participants who were more socially engaged had: 

• A 38% lower risk of developing dementia
• A 21% lower risk of mild cognitive impairment

These findings highlight the role that social connections play in maintaining brain health. More importantly, social connections may reduce the national burden of cognitive decline. 

How Does Socializing Benefit The Brain?

According to study authors, the mechanisms behind this brain boost are not fully understood yet. At the moment, researchers put forth the following theories:

• Stress reduction: Having positive social interactions on a regular basis can help reduce chronic stress, which can harm the brain. Lowering your stress levels can help protect the hippocampus, which is the region of the brain that is essential for memory.
• Cognitive stimulation: Social interaction not only provides mental challenges, but also diverse conversations that can promote new neural connections, a process called neurogenesis. This is integral to delaying the onset of dementia, considering that altered neurogenesis has been identified in Alzheimer’s and dementia patients. 
• Physical activity: More often than not, social interactions are typically coupled with some sort of movement. You may have a lunch date, which involves sitting, but you can take a walk or engage in a yoga class with a friend as well. Incorporating more movement into your social interactions can help protect against cognitive decline. 
• Hormonal balance: According to research, social engagement helps regulate the hypothalamic-pituitary-adrenal (HPA) axis. This helps control stress responses and can influence overall brain health. 

What Can You Do?

If you want to stay socially engaged as you age, you don’t have to make tremendous alterations to your life. A few simple ideas can help foster new social connections, and a few examples are:

• Volunteer: Giving back to the community is a great way to meet new people in your community. Not only that, but it provides a sense of purpose!
• Keep learning: Perhaps there is something you want to learn, and your age shouldn’t stop you from doing that. Enroll in a course or attend a workshop that encourages learning and interaction. 
• Join a club: This could be a book club, gardening group, or local ceramics class. These classes  harbor people with shared interests, which usually ignite conversations and connections. 
• Stay physically active: It’s no secret that exercise offers brain-boosting benefits. Rather than just working out by yourself, though, health experts encourage you to take fitness classes or join a physically active group to get the social and physical benefits.

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When you think of a crisp, freshly made juice, fennel is probably not the first ingredient that tops the ingredient list. Most people think of freshly squeezed orange juice or carrot, apple, beet juice. There are countless recipes, many of which are in our Smoothies and Juices recipe section, but we wanted to stray from the path well-traveled today and offer something new. This is a fantastic green juice recipe that has a mild anise flavor with the zing of fresh lemon and ginger, while the apple provides a lovely sweetness.

As a whole, this juice may help combat inflammation in the body. Fennel is naturally rich in valuable plant compounds, including quercetin, limonene, and chlorogenic acid, to name a few. Various studies indicate that that a diet rich in plant compounds such as these can help reduce the risk of chronic health conditions, including obesity, heart disease, and type 2 diabetes. Because fennel contains beta-carotene (another beneficial compound) and vitamin C, it may support collagen production and tissue repair. These two processes help maintain healthy looking skin, as well as mucus membranes that protect the respiratory tract.

While we could go on about the health benefits of fennel, it isn’t the only ingredient in this juice. You’ll thank us for that once you drink it! Green apples offer pectin, which has demonstrated an ability to lower LDL (bad) cholesterol levels. They also have a crisp flavor when compared to Red Delicious or Fuji apples. Lemon is packed with vitamin C and helps promote alkalinity within the body. Consider using a Meyer lemon for a sweetly tart flavor. Finally, ginger adds a lovely kick with numerous antioxidant and anti-inflammatory compounds. This is a juice you’ll grow to love; we’re certain of it!

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Is there anything better than a good night’s sleep? You wake up in a good mood and when you sit up and get out of bed, it’s as though your body thanks you for that rest. Contrast to the mornings when you wake up after a minimal amount of sleep. You don’t feel like yourself and you usually see dark circles under your eyes. You feel sluggish and would give anything for a few more hours of sleep. 

Growing evidence indicates that sleep is necessary for maintaining long-term health. The body can typically handle a few nights with minimal sleep, but it is not sustainable over time. There will be a price you pay if you continually get insufficient sleep, according to health experts. In this article, we’ll detail some of the health problems linked to sleep deprivation.

Type 2 Diabetes

People who experience minimal sleep or poor quality sleep tend to have poorer blood sugar control, especially in people with diabetes. Additionally, sleep deprivation can increase the risk of developing type 2 diabetes, according to some studies. In a group of middle-aged Caucasians, researchers observed a strong connection between poor sleep quality and metabolic syndrome, fasting blood duster levels, insulin levels, and insulin resistance, a precursor for type 2 diabetes. 

Kidney Issues

Unfortunately, the link between insufficient sleep and kidney health has not been as firmly established as the link between poor sleep and other health conditions. Researchers note that people with chronic kidney disease tend to have sleep disorders, including restless leg syndrome and insomnia related to their condition. Some evidence shows that poor sleep quality may increase the risk of developing chronic kidney disease. Researchers believe that the link could be related to disruptions to the circadian rhythm. 

Depression And Anxiety

According to research, people who have chronic insomnia have a higher rate of depression and anxiety. An estimated 40% of people with insomnia have clinical depression. The relationship between your mood and sleep is complex and bidirectional. That means that depression or anxiety can negatively impact sleep and lack of sleep can negatively affect your mood. Sleep experts consider insomnia to be an independent risk factor for developing mental health disorders, such as depression. You may need to address your sleep problems and anxiety or depression separately in order to improve your overall health. 

A Less Healthy Gut

The gut microbiome is a complex system of trillions of microorganisms found in the gastrointestinal (GI) tract. Experts believe that the more diverse the microbiome, the better a person’s overall health is. Some studies suggest that altered sleep patterns, such as those consistent with night shift workers, may impact gut health. One study used Mendelian randomization, a method that looks at genetic variation to study the effects of different health variables. This study found that sleep issues may alter the abundance of bacteria in the gut. 

Hypertension, Stroke, And Heart Disease

According to the American Heart Association (AHA), the smallest changes in sleep have been linked to heart issues. After the clocks change in March, there are 24% more heart attacks for the first three to four days. When the clocks “fall back” in November, the AHA estimates a 21% reduction in heart attacks because people gain an hour of sleep. Sleeping for five hours or less per night on a regular basis has been associated with a two to three times greater risk of coronary artery buildup. That decreases the flow of blood to your heart, so sleep deprivation may increase the risk of coronary artery disease. 

Reduced Immune Function

Sleep experts suggest that insufficient sleep or poor sleep quality can harm immune function. Evidence shows that poor sleep increases your susceptibility to various infections and illnesses. Studies show that people who sleep less than seven hours per night are three times more likely to develop the common cold compared with people who get eight hours or more of sleep per night. 

Additional research states that insufficient sleep can make it more difficult for the body to produce disease-fighting antibodies, specifically after receiving flu, hepatitis A, and hepatitis B vaccines. Participants who only slept four hours per night in the days before and following vaccination developed lower levels of antibodies compared to those who had great sleep. 

Weight Gain

Unfortunately, there is a strong connection between sleep issues and being overweight or having obesity. Failure to get enough sleep every night can cause a hormonal imbalance, and these are the hormones that regulate appetite. Ghrelin makes you feel hungry and leptin helps you feel full. Leptin levels tend to rise during sleep, so the theory is that insufficient sleep causes a decrease in those levels. That makes you feel hungrier, which leads to unnecessary eating. Additionally, sleep disturbances of any kind can increase the production of ghrelin, which increases appetite. Studies suggest that insufficient sleep can make people burn 100 more calories per day. While that sounds wonderful, the extra wake time increases how much people eat or drink by more than 250 calories per day. Over time, that can cause people to gain weight.

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Oil pulling may help reduce the presence of harmful bacteria in your mouth and decrease the risk of some health conditions. It is an ancient Indian folk remedy that claims to whiten your teeth, freshen breath, and improve oral hygiene. Unfortunately, no scientific research confirms these claims, but this article aims to explore whether oil pulling is effective, or just another trend. 

Oil pulling is somewhat controversial, despite its thousand-year history. It is an Ayurvedic practice that helps care not only for the mouth, but also for the entire body. Oral health extends beyond the teeth and gums, so adding coconut oil pulling to your oral hygiene routine may come with added health benefits. 

What Is Oil Pulling?

This ancient remedy from Ayurveda originated in India over a thousand years ago. The practice is simple: you take a small amount of high-quality, organic oil and swish it in your mouth for 15 to 20 minutes. You can use various oils, but they need to be high-quality, food-grade oils. Coconut oil is the preferred oil to use because it exhibits antibacterial properties. The primary benefit of oil pulling is that it reduces the amount of harmful bacteria in the mouth, which create biofilm on the teeth, also known as plaque. 

Having a small amount of plaque on the teeth is fairly normal. It only becomes problematic if it gets out of hand, leading to the following potential outcomes:

• Bad breath
• Gingivitis, or other gum-related issues
• Cavities
• Gum disease 

How Does Oil Pulling Work?

By swishing the oil around in your mouth, it helps sweep away and dissolve bacteria in the oil. As previously mentioned, oil pulling works best with extra-virgin coconut oil, but it will work with almost any oil. Coconut oil has a more pleasant taste and a higher fatty acid profile, especially lauric acid, which exhibits antimicrobial activity. 

What Are The Benefits?

There are many purported benefits of oil pulling and it enhances your oral care routine of flossing and brushing. Many people agree that it is better for your teeth than harsh mouthwashes, which typically contain toxic chemicals and alcohol. When you swish the oil around your mouth, it binds to plaque buildup on the teeth. Not only does this help strengthen the teeth and gums, but it also helps prevent cavities and tooth decay. It also can reduce the bacteria that causes periodontitis and halitosis. 

Some people report that oil pulling helped them get rid of bad breath, which usually happens because of the chemicals and gasses produced by oral bacteria. Getting rid of some of these bacteria can help improve oral health and reduce the likelihood of bad breath. More studies are still necessary to determine the efficacy of oil pulling to reduce halitosis. 

Ultimately, oil pulling can reduce the presence of Streptococcus mutans in the mouth. This bacteria is a key player in the development of plaque buildup and tooth decay. A 2016 study involving 60 adults found that oil pulling with coconut oil for 10 minutes daily significantly reduced the number of Streptococcus mutans in saliva in just two weeks. A previous study in children  found that coconut oil was just as effective as chlorhexidine mouthwash at reducing Streptococcus mutans. These results are promising, but more studies are necessary to prove the efficacy of oil pulling. 

Dangers Of Oil Pulling

This is not a death-defying feat, but it’s always beneficial to understand the risks or cons involved with an alternative remedy. Oil pulling can be a great addition to your oral hygiene routine. There are no known side effects to it, but some people report negative reactions to coconut oil. If you have a topical or internal reaction to coconut in any way, do not use coconut oil for oil pulling. Sesame oil would be a better alternative.

Some people also have concerns about oil pulling with amalgam or mercury-based fillings. According to some holistic dentists, oil pulling is safe with mercury fillings and it may help pull toxic metals out of the nerve endings. If you swallow the oil, though, it may give you a slight stomach ache. Make sure you do not swallow the oil, or else you may reabsorb the bacteria that you’re trying to eliminate!

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