Notes on natural health/healing topics: H – I

By Cat, beginning Feb 2018

These notes are from various health documentary videos and websites, as noted for each item. Topics are in alphabetical order. The article was getting too long, so I’ve separated it into four articles. March 2020 update: H-P article was getting too long, so I separated it into two articles for a total of 5 articles.

Consider moving sections on Inositol and Insulin Resistance to Choline, Inositol, and Insulin Resistance (may need to divide that into 2 articles). Also move Inflammation section to its own “Notes” article.

See also:

  1. Natural Health Topics Menu;
  2. Notes by section: A – CD – G; H – I, below; J – PQ – Z

Hand-Washing – the Proper way to Wash and Dry your Hands

With the spread of the new coronavirus, COVID-19, across the US and the world, experts are advising that people wash their hands properly 5-times a day. “Properly” includes not only how you do it, but also what you use to do it.

What you use:

  • Real soap; not just any soap will do, and antibacterial ‘soaps’ or wipes don’t qualify. It’s important to use real soap, such as Castile (Kirk’s Castile and Dr. Bronner’s Castile are popular brands), or handmade soaps made by someone in your community. Most liquid soaps are not real soaps and are not antimicrobial (won’t kill bacteria nor viruses).  How does real soap kill viruses?  it “dissolves the fatty membrane that holds the virus together. As the virus falls apart, it is rendered harmless and can easily be washed off under running water” (from a Mercola article: Which Soap is Best for Preventing Outbreaks?)
  • How to know if it’s real soap? See my articles Soap Basics and Making real soap at home for more.
  • Drying your hands: You can use a clean cloth or paper towel; see below for more detail.

How you wash your hands: You need to wash for 20 minutes. See a 1-minute YouTube video (from a Mercola article): How to Properly Wash Your Hands (

How you dry your hands: This is also important. From a Mercola article:

  • Do NOT use a hot air dryer, as they are known to harbor bad bugs  which are moved over your hands my the moving air.
  • If you use a cloth towel, wash them frequently: every 2-days if you/your family are healthy; after every use if there is disease in your home or if you suspect you’ve been exposed.
  • If you use paper towel, limit to 1 paper towel after each hand-wash, to limit paper waste. See a 4- minute TED Talk YouTube video about this: How to Use One Paper Towel (

Hawthorne: Benefits of the Berries, Leaves, Stems and Bark)

from a 9/25/21 Brian Vaszily email (text color and formatting is by Cat).  While he does not identify specific studies in the text of his email, he included the following links to studies at the end of the email (without reference numbers):

  1. Heart Benefits: “Hawthorn is high in a range of antioxidants and nutrients that make it beneficial for the heart. The leaves, flowers, and berries in particular contain a high amount of antioxidants called “oligomeric proanthocyanidins” (OPCs) that may be the key to it’s many heart benefits.OPCs may be quite effective at promoting the release of nitric oxide, enabling the blood vessels to relax and improving blood flow. In addition, OPCs may also promote a healthy inflammation response in the body, support healthy blood sugar levels, and even protect the brain!Now, OPCs might be the “superstar” in hawthorn, but it provides other powerful nutrients and antioxidants, too, [as listed, next].
  2. Help Reduce Blood Pressure: One study, for example, showed that people taking 1200 mg of hawthorn extract daily had significantly better improvements in their blood pressure versus those taking placebo.” [Cat’s note: he did not provide a link to the study].
  3. Promote Healthy Cholesterol / Triglyceride Levels: HDL and LDL cholesterol, and triglycerides are types of fat always found in the blood. A healthy balance of them is key to proper hormone production and transport of nutrients in the body.Unfortunately, an imbalance of them — such as high triglycerides and low HDL — is very common today and can lead to plaque buildup in the blood vessels and eventually heart attack or stroke.While further research needs to be done, early research shows hawthorne may be quite effective at helping to balance cholesterol and triglycerides.
  4. Help Treat Heart Failure: For example, a review of 14 different studies showed that those who took hawthorn extract along with their heart failure medications experienced an improvement in heart function…
    • greater exercise tolerance… and less shortness of breath and fatigue.
    • Furthermore, some research has shown hawthorne may help lower anxiety (and high anxiety can certainly contribute to heart disease, and a range of other diseases).
  5. Help Reduce Hair Loss! per research [Cat’s note: he did not provide a link to the study].
  6. Is a strong Anti-inflammatory Overall:  It is certainly worth consuming [hawthorn] to support healthy inflammation levels in your body. (Chronic inflammation has, of course, been linked to many diseases beyond heart disease, such as type 2 diabetes and certain cancers).”

How to Take Hawthorn:

Also from the 9/25/21 Brian Vaszily email. He notes (and I confer): it is highly recommended to choose Certified Organic forms of the following:

  1. Infusion: “You can make your own infusion of hawthorn berries.” [Be careful when picking the berries, as hawthorn trees have lots of thorns].
  2. Tea: Hawthorn tea is available at health food stores, and online. Or you can “make your own: use two teaspoons of crushed leaves and/or berries per cup of boiling water and steep it for about 20 minutes. (It is recommended to drink up to 2 cups daily).”
  3. Tincture: This is “typically available online,” and at health food stores. [Cat’s note: I get mine at our local Swan Valley Herbs store.]
  4. Supplement (capsule form): Also”typically available online,” and at health food stores.

Recommended dosages: typically range for 160 to 1800 milligrans per day, usually separated into two or three servings daily.”


25 Health Tips (from Dr. Mercola)

8/10/22: Mercola is celebrating his website’s 25 years with a great article on his 25 Health Tips. I’ve saved a pdf copy at HEALTH-NUTRITION / PODCASTS-ARTICLES / MERCOLA ARTICLES > 25-HealthTips_Mercolas-25-years_081022.pdf. Here’s a summary of his 25 tips [Cat’s note: I’ve added my own text in square brackets for several of these tips.]:

  1. Time restricted eating: “Eating all your meals within a six- to eight-hour window each day.”
  2. Eliminate seed oils rom your diet, such as sunflower, soy, corn, canola and more. Better choices are butter, coconut oil and lard.
  3. Blood flow restriction (BFR) training.
  4. Sun exposure as a source of vitamins A and D, and melatonin. [However, if like me you have an allergy to the sun’s rays, keep this exposure to a minimum and use the vitamins and melatonin in supplements.]
  5. Donate blood, to ensure you don’t have high iron levels.
  6. Eat enough animal protein – [YES!; so many articles online about eating more plants and even fake meats made from plants are missing the point about how important animal protein is. Especially for people with type O+ blood.]
  7. Sauna therapy.
  8. Molecular hydrogen.
  9. Optimize and get enough sleep!
  10. Minimize EMF exposure (electro-magnetic-frequency).
  11. Ditch non-stick cookware and other air-polluting items.
  12. Address high blood pressure
  13. Protect your privacy, especially from Big Tech (like Google and Facebook) that surveil you online and your email.
  14. Melatonin – “one of the most important antioxidant molecules and certainly the most ancient, as it has been part of biological life for over 3 billion years.”
  15. Methylene Blue “is another excellent emergency kit remedy” for oxygen to protect your heart and brain.
  16. Boost your collagen (and it is ONLY available from animals – not plants).
  17. Be prepared for emergencies [such as food shortages, hurricanes, tornados and forest fires].
  18. Digestive and systemic enzymes.
  19. Vitamin C protocol for sepsis.
  20. Hydration. [I drink lots of filtered water with freshly-squeezed lemon juice added…mmm.]
  21. B Vitamins for Brain Health. [Not just the essential vitamins, but also the non-essential ones. This is because as we age, we don’t make enough of the non-essential vitamins, such as inositol.]
  22. Ditch the cholesterol myth [that its accumulation in our arteries is dangerous, so we should consume less of it.]
  23. Quercetin for respiratory health.
  24. Top 9 nutrients for brain health: 1. DHA (Omega-3 fat); 2. EPA (Omega-3 fat); 3. Choline; 4. Phosphatidylserine; 5. Acetyl-L-carnitine; 6. Vitamin D; 7. Vitamin B12; 8. MCT oil; and 9. Probiotics [and pre-biotics to support your probiotics]
  25. Astaxanthin – the key of Carotenoids.

Heart & Cardiovascular Health

15 Best Foods for Heart Health

From Food Revolution Summit: Top 15 Heart-Healthy Foods (free download when you sign up for the Summit; they send a link to the book in an email; the food list begins on page 5 of the pdf book). Here’s the list of foods; for more info, get the free download (link above):

  1. Berries (see also Hawthorne, above)
  2. Leafy Greens
  3. Avocados
  4. Nuts
  5. Seeds
  6. Dark Chocolate
  7. Beans
  8. Tomatoes
  9. Apples
  10. Garlic
  11. Turmeric *
  12. Ginger  *
  13. Black Pepper
  14. Cinnamon
  15. Coriander

‘* [Cat’s note: best form is liposomal Turmeric or Ginger, a mix of the spice with coconut oil or ghee, and black pepper; or season fatty fish/meat with the spice and black pepper]

Honey for Heart Health

From Green Med Info: Reduces Risk of Heart Disease

A 2018 study (published in the Journal of the European Society for Clinical Nutrition and Metabolism (ESPEN), found that honey “aids the body in healthy processing of fats by decreasing the overall amount of cholesterol and fats in the bloodstream,” but “plain sugar has the opposite effect and is toxic. (see Reference PMID: 29908688 for more).

Heart Rate Variability and your Health

from Mercola:

Heart Rate Variability (HRV) is a measure of frequency of changes in your heart rate. Or, quoting from the article: “a measure of the variations in time elapsed between your heartbeats, and is representative of your heart’s ability to respond to physiological and environmental stressors”

HRV is a far better predictor of cardiovascular health and fitness than “standard testing like cholesterol, C-reactive protein and even blood pressure; … A Health heart rhythm is not perfectly even.”

A monotonously regular heart rate means your HRV is low, and is associated with impairment of your autonomic nervous system. This reduces your body’s ability to cope with stressors. A healthy heart rhythm is not perfectly even; when you heart rate is: 

  • Monotonously regular, your HRV will be low. Low HRV is associated with autonomic nervous system (ANS) impairment, which “reduces your body’s ability to cope with stressors. It is “a strong and independent predictor of mortality after an acute myocardial infarction.”
  • Irregular,  your HRV will be high. High HRV is “indicative of greater cardiovascular fitness,” and “an indication of augmented resilience against stress.”

The best way to increase your HRV is through your diet.  “Factors that up-regulate your parasympathetic nervous system and protect your heart include dietary nitrates* that stimulate nitric oxide production, and foods or supplements that stimulate acetylcholine production, such as eggs and other choline-rich foods.

Toward the end of Mercola’s article is a list of ways to improve your HRV; check it out! The ones I do include: practicing forgiveness, mindfulness, breathing exercises, and optimizing my Omega-3 level by eating wild-caught fish/seafood 2 times a week, and adding high-quality cod liver oil to my daily smoothie. I could get more exercise, and spend more time in nature.

‘* NOTE: nitrates are not the same as nitrites; they have opposite effects on your health. In fact, our bodies naturally produce nitrates. Nitric oxide, a precursor to nitrates, is well-known as a vascular dilator (“causes your blood vessels to relax and dilated”), and is important for people who have history of heart attacks. Nitrate-rich foods include leafy green vegetables, healthy proteins, beets and beetroot juice, garlic, dark chocolate, citrus fruits, nuts and seeds, meats from grass-fed/pastured animals, wild-caught seafood, and foods with plentiful antioxidants. [Quotes in this paragraph, and list of nitrate-rich foods are from article.]

Nonsteroiodal Anti-Inflammatory Pills Trigger Heart Damage

From Mercola article,* the following are his Story At-A-Gance:

    • “Commonly prescribed to treat pain, nonsteroidal anti-inflammatory drugs (NSAIDs) are linked to an increased risk of heart failure in people with Type 2 diabetes
    • Data show people with diabetes have twice the risk of heart failure without using NSAIDs, and have a higher risk of chronic low back pain and degenerative lumbar spine disorders, which may increase the potential they use NSAIDs
    • Decades of research have not supported a correlation between cholesterol and heart disease; Dr. Malcolm Kendrick asserts there is a thrombogenic pathology responsible for heart attacks. He recommends avoiding NSAIDs as they trigger platelet aggregation, making blood clots more likely
    • Heart failure occurs when the heart muscle doesn’t function efficiently. Data show that supplementation with omega-3 fats and vitamin D lower complications from, and risk of heart failure
    • Anti-inflammatory properties of some foods and supplements have demonstrated efficacy similar to diclofenac, a nonsteroidal anti-inflammatory drug commonly prescribed for mild to moderate arthritis. Consider curcumin, Frankincense, capsaicin, omega-3 fats and fermented and cultured foods to help lower inflammation and control pain”

‘* Because Mercola takes down his articles after 48 hours, I saved a version as pdf: Health-nutrition / Podcasts-Articles / Mercola-Articles > HeartDamage-TriggeredByNonsteroidalAnti-InflammatoryPills_MCL_101422.pdf


5 natural, proven remedies

from Green Med Info: See that article for more information about the research behind these remedies.

  1. Melatonin (supplements)
  2. Gluten-free diet [another reason to eat sprouted or fermented grains, which partially breaks down the gluten, making it tolerable]
  3. Ginger (food, spice)
  4. Acupuncture (treatment)
  5. A glass of water [preferably filtered, if from a city water supply or a local well]


See also my notes from an ebook by Jason Prall: Top 26 Herbal Supplements You’re Not Taking

Holy Basil or Tulsi

from Mercola:

Ayurvedic practitioners favor this medicinal herb for many uses:

  • can lower your blood glucose levels by stimulating insulin secretion;
  • lowers serum cortisol;
  • may help lower high blood pressure;
  • has antibacterial, antifungal, anti-inflammatory, analgesic and antioxidant properties, and can help protect against bacterial and viral infections;
  • has demonstrated the ability to lower stress and improve cognitive function in animal and human studies; and
  • is used to treat skin conditions such as eczema and psoriasis.

Sweet Wormwood (Artemisia Annua)  

 from Mercola:

“The drug artesunate — which contains two compounds found in Artemisia annua: artemisinin and dihydroartemisinin — is a first-line treatment for malaria.” … and “has confirmed antiviral activity.”

Herbicides: Toxic

NOTE: these are not only toxic to humans, but also to your beloved pets!

It is not enough to choose non-genetically modified plants to avoid GMOs, because “at harvest, some farmers may use herbicides as a desiccant to quick-dry the plants and speed ripening in preparation for the harvesting machine.”

Your best option: use locally sourced, Organically-grown foods. Note that when you eat out, it is hard to avoid the toxic foods.

Glyphosate (aka Roundup)

See also my article: How to detox glyphosate (Roundup) from your body


From Mercola’s article: Paraquat Poison: Another Hazardous Chemical in your Food

“Paraquat is nonselective and highly toxic to humans — even one sip can kill a person; exposure to the skin or inhalation can result in seizures, heart failure and lung scarring … There is an increased risk for neurological damage when paraquat is used on foods containing lectins.” That neurological damage includes Parkinson’s and Alzheimer’s.

Almost all produce foods contain lectins, so its best to use ONLY Organic produce, nuts and seeds; see my articles:

Herpes (Types I and II)

Mushrooms to Cut Pain and Other Symptoms of Herpes in Half

from Green Med Info: See also “Mushrooms” section, below. In addition to Herpes Types 1 (oral) and II (genital), Herpes zoster (a type of herpetic infection caused by reactivation of the varicella-zoster virus that causes chickenpox), commonly called “shingles” are discussed. A Japanese study is discussed.

There is no known cure for either type of herpes, but there are proven ways to reduce symptoms. The article focuses on reishi mushrooms, the “large, dark mushrooms with a shiny, slick surface and “woody” texture.”

The article also discusses other ways reishi mushrooms are helpful for improving health, and also the vitamins and minerals present in reishi.

Various Foods and Supplements to Reduce Symptoms and Pain of Herpes

From Mercola ( His article, primarily about genital herpes, is short, and provides links to specific Herpes topics for more info. For example “Treatment” or “Prevention” topics.

Regarding treatment, there are no known ways to get rid of the herpes viruses. The most common symptomatic treatment (to relieve the pain) is Tylenol, but it can have significant long term effects, such as liver trouble. There are several common prescription anti-viral drugs that alleviate the symptoms such as acyclovir, valacyclovir or famciclovir, but all have bad potential side effects (listed in the article).

Mercola recommends several natural (herbal and homeopathic) options (see his references below the text (before the next topic).

Pain Relief:

  • Ice packs (18)
  • Apple Cider Vinegar and Tea Tree Oil (essential oils) (19,20)

Herbal Remedies for Herpes:

  • Echinacea — for potent antiviral capabilities against the HSV-1 virus, according to authors of this 2002 Planta Medica study.” (1)
  • Propolis (an antioxidant-rich bee-derived resin) may help improve immune system function. Various studies have also highlighted that it helps combat the HSV-1 virus18 and speeds up healing time for cold sores.(3) However, if you have asthma or are allergic to bee products, do not use this.(4)
  • Lysine — obtained from lysine-rich foods or high-quality supplements, may decrease the time of herpes outbreaks, and lower incidences of herpes recurrences.(5) He cautions to “refrain from consuming high calcium doses alongside lysine because it may raise calcium absorption in your body. If you have high cholesterol or triglyceride levels or heart disease, talk to your doctor about taking lysine supplements, as some animal studies have linked this nutrient to increased cholesterol and triglyceride levels.”
  • Zinc — Ointments containing zinc were found to be effective in alleviating herpes symptoms. (6)Just make sure your doses aren’t excessively high because it may lead to some side effects (7) or interactions with a chemotherapy drug called cisplatin, or some antibiotics.
  • Lemon balm — Its extract possesses antiviral abilities against the HSV-2 virus,(9) while its essential oil may work as a topical treatment for herpes lesions.(10)
  • Aloe vera — Two different studies involving aloe vera extracts proved that it has antiviral abilities against the HSV-1 and HSV-2 viruses.(11,12)
  • Red ginseng extract — A 2013 study published in the Journal of Ginseng Research revealed that this extract helped increase resistance against vaginal infections caused by the herpes virus.(13)

Supplements (for Herpes):

  • Propolis (an antioxidant-rich bee-derived resin) may help improve immune system function. Various studies have also highlighted that it helps combat the HSV-1 virus18 and speeds up healing time for cold sores.(3) However, if you have asthma or are allergic to bee products, do not use this.(4)
  • Lysine — obtained from lysine-rich foods or high-quality supplements, may decrease the time of herpes outbreaks, and lower incidences of herpes recurrences.(5) He cautions to “refrain from consuming high calcium doses alongside lysine because it may raise calcium absorption in your body. If you have high cholesterol or triglyceride levels or heart disease, talk to your doctor about taking lysine supplements, as some animal studies have linked this nutrient to increased cholesterol and triglyceride levels.”
  • Zinc — Ointments containing zinc were found to be effective in alleviating herpes symptoms. (6) Just make sure your doses aren’t excessively high because it may lead to some side effects (7) or interactions with a chemotherapy drug called cisplatin, or some antibiotics.(link not available)

Homeopathic remedies (for Herpes)

  • Rhus toxicodendron for oral herpes (15) — Please note the common name for this is poison ivy. If you are allergic to poison ivy, do not use this without supervision of your physician.
  • Graphites or petroleum for genital herpes (16)
  • Sepia (17) or Natrum muriaticum (15) may work for both oral and genital herpes

Mercola’s references: (numbers 17-39, in parenthesis are Mercola’s numbers; numbers in text above are my numbers, 1 – 20)

  1. (17) Planta Med. 2002 Sep;68(9):780-3, Abstract
  2. (18)  Isr Med Assoc J. 2002 Nov;4(11 Suppl):923-7, Conclusions
  3. (19) Journal of Clinical Research 4(65):65-75, Abstract
  4. (20)  WebMD, “Propolis”, Special Precautions & Warnings
  5. (21)  Altern Med Rev 2005;10(2):123-12, p.123, Abstract
  6. (22) Altern Ther Health Med. 2001;7(3):49-56, p. 49, Conclusion
  7. (23) WebMD, “Zinc”, Side Effects
  8. (25) PennState Milton S. Hershey Medical Center, September 29, 2015, Herbs
  9. (26) Nat Prod Res. 2008;22(16):1433-40, Abstract
  10. (27) Phytomedicine. 2008 Sep;15(9):734-40, Abstract
  11. (28) J Dent (Shiraz). 2016 Mar; 17(1): 49–54, Conclusion
  12. (29) African Journal of Biotechnology (ISSN: 1684-5315) Vol 6 Num 15. 6, Abstract
  13. (30) J Ginseng Res. 2013 Apr; 37(2): 210–218, Abstract
  14. (31) PennState Milton S. Hershey Medical Center, September 29, 2015, For Cold Sores
  15. (32) British Homeopathic Association, Rhus toxicodendron, Skin
  16. (33) Homeopathica, May 31, 2018, Homeopathic Treatment For Herpes (Type 2-Genital Herpes)
  17. (34) National Center for Homeopathy, Sepia
  18. (37) WebMD, September 15, 2018, How to Treat Cold Sores
  19. (38) Pharmazie. 2001 Apr;56(4):343-7, Abstract
  20. (39) Medical News Today, October 26, 2018, Apple Cider Vinegar and Psoriasis

    Holistic Oral Health Summit:

    Why Hidden Poisons in Your Mouth Cause Cancer, Arthritis, Heart Disease and More with Jonathan Landsman and Mike Adams (2 min introductory video). The full summit aired online March 12-19, 2018


    See also my summary article on this branch of natural medicine: Introduction to Homeopathy.

    Homeopathy is the use of highly diluted substances to treat disease. The high dilution increases the energy of the remedy; it’s the energy, not the substance, that fights the disease.

    History and Modern Uses of Homeopathy

    Treatments using Homeopathy

    Homeopathic Treatment for Depression

    Homeopathic Treatment for Herpes

    See “Herpes” section above.

    Homeopathic Treatment for Influenza

    from Mercola:

    The wisdom and logic of homeopathic medicines are that instead of suppressing symptoms with fever-lowering drugs, a nano-dose of a medicine that might actually cause a fever or flu-like condition will be used to augment the person’s immune and defense system.” [This was the original inspiration for vaccines; unfortunately, vaccines contain toxic heavy metals as adjuvants. But homeopathic remedies don’t need toxic adjuvants to be successful.]

    The use of a homeopathic medicine called Oscillococcinum is an example of a remedy that can be effective for many people with the flu, though clinical experience suggests that it is most effective when used within 48 hours of getting flu symptoms. Although most homeopathic medicines are made from the plant or mineral kingdom, Oscillococcinum is unusual in that it is made from the heart and liver of a duck.” This treatment has been effective since 1925

    Why from these organs of a bird? “Epidemiologists have determined that various birds, including ducks, carry influenza viruses in their digestive tracts.”

    Homeophylaxis or HP: Alternative to Vaccines

    From Real Immunity: “Homeoprophylaxis, also called HP, is the use of highly diluted substances for the purpose of educating the immune system in a gentle, non-toxic way.  These are completely natural; contain no foreign cells, no antibiotics, no preservatives, no adjuvants, and no chemicals of any kind. The goal of HP is to orally introduce safe, homeopathic remedies in order to naturally stimulate the immune system.   As a result, susceptibility to targeted diseases can be reduced and the immune system supported in its natural development.” See the article for brief summaries of research using this treatment.

    From Immunization Alternatives: ” This method has been clinically studied for over 15 years by Dr. Isaac Golden and is a safe and effective option based on homeopathic principles. … HP has a 90% effectiveness rating in clinical studies.

    See also

    Note that Wikipedia disagrees: “Homeopathy is a pseudoscience and the use of homeopathy in place of vaccination (alongside other relevant prevention advice) is widely considered by doctors, scientists and regulatory bodies as harmful and irresponsible.” But I am an advocate of homeopathy in general, and note that Wikipedia articles in general are averse to natural medicine. Also, the authors’ name(s) are not provided.


    See also “Honey for Heart Health,” above, under “Heart.”

    Benefits of real honey

    The following is quoted from Mercola. (Note: the tiny, raised reference numbers are copied from the article; to find the reference, see the original article – scroll to near the bottom and click on “Sources and References” to find each numbered reference). Also, the “Manuka honey” link goes to another Mercola article.

    “People have relied on honey for centuries for its health benefits and the enjoyment of its taste. Scientists have found that honey has antibacterial activity against Staphylococcus epidermidis, Escherichia coli, Pseudomonas aeruginosa and Salmonella enterica.1 It has demonstrated activity against antibiotic-sensitive and antibiotic-resistant bacteria.2

    It has been used to treat infected wounds, and some researchers have even suggested its use on difficult-to-heal wounds, while being careful to select those that will do well with honey.3 It’s also been infused into wound dressings but only recently has evidence been presented to explain honey’s effectiveness in health care.

    Specifically, Manuka honey has been used in wound care products because of its ability to inhibit bacterial growth and stimulate a local immune response, all while suppressing inflammation.4

    When compared to dextromethorphan and diphenhydramine in the treatment of coughs and upper respiratory illnesses, researchers found a 2.5 ml dose of honey before sleep was more effective than either drug.5 However, take care to never give honey to children younger than 1 year as their digestive system can’t process some common contaminants, including botulism.”

    Adulterated honey vs the real deal

    Honey is a wonderful and healthful sweetener – provided it’s the real deal.

    Unfortunately, just like inexpensive Mediterranean olive oils that have been adulterated or even faked by the Mob (see my article: Olive Oil: The Real Deal, or Adulterated/Fake for more), most commercial honey has been adulterated to meet demand, as the global drop and collapse in bee populations increases (due to overuse of pesticides and other problems).

    The safest honey you can buy is that made locally by bee-keepers you know. If you cannot find any locally-made honey, here are some ways to test the honey you buy to determine if it is pure, unadulterated honey (from Mercola):

    • Scent: Your first test is the aroma coming from the jar, which should be reminiscent of the flowers and grasses the bees collect pollen from; industrial honey has an industrial smell.
    • Thickness: The movement should be slow and dense. Place a droplet on your thumb. If it starts to spread, the honey is not pure. Dense, pure honey will remain intact.
    • Taste: When eating pure honey, the taste disappears quickly, but adulterated honey is sugary rich.
    • Dissolving: When added to water, pure honey will form a lump and stick together, while adulterated honey dissolves. Pure honey will not be absorbed into blotting paper or cloth, but adulterated honey will leave stains as it absorbs.
    • Sticky: Pure honey is not sticky, even in your hands.
    • Heat and flame: When heated on the stove, adulterated honey will form bubbles. Try dipping the end of a match in honey and lighting it. If it lights, the honey is likely pure since the added moisture in adulterated honey makes it nearly impossible to light.
    • Tests: Consider these additional tests: 
      • Add 2 to 3 tablespoons of vinegar to a glass of water. Add honey and stir well. Adulterated honey will foam.
      • Spread on a piece of bread; pure honey will solidify the bread while adulterated honey will make it wet and soft.
      • Check for impurities by looking at it through a clear container. Adulterated honey will be clear while pure honey will have particles from pollen or bee parts.


    Balancing Hormones Naturally with Diet & Lifestyle

    Article moved to its own page: IR-Hormone Imbalance – II: Hormones and Body-Weight Issues see Food Revolution: for details. In the lists below, text in square brackets is mine (not necessarily from the article).

    7 Lifestyle Tips:

    1. Exercise regularly;
    2. Maintain a healthy weight;
    3. Stop using electronics close to bedtime [includes TV with LED-lighted screen];
    4. Get sunlight first thing in the morning;
    5. Bring down chronic stress;
    6. Get enough sleep;
    7. Ditch toxic chemicals [i.e., foods that include toxic chemicals such as Roundup/glyphosate, Paraquat, and other sprays]. See Herbicides section above for more.

    Foods & Beverages to Avoid:

    • Refined carbohydrates and sugars, and processed foods that include carbs and/or sugars;
    • Artificial or non-nutritive sweeteners [Cat’s note: real stevia does not fall in this category because it is natural and has nutritive value];
    • Sugary beverages;
    • Caffeine: while coffee and green tea have benefits, too much is too much. Also children should not drink caffeine beverages.
    • Alcoholic beverages (frequently drinking large amounts); a glass of wine with dinner (for adults) is not a large amount unless it is followed with more glasses.
    • Commercial meat and dairy products. [If you like meat, buy it from a local rancher you trust, who raises his animals on pasture rather than corn and soy. If you like dairy products avoid ultra-pasteurized (even Organic ultra-pasteurized); the best is raw milk from a local farmer; second best is simply-pasteurized dairy from a local farmer.]

    Eat/Drink More of These Foods & Beverages:

    • Fiber;
    • Plant-based protein (beans, peas, lentils, tofu, tempeh, nuts, and seeds);
    • Herbal teas;
    • Organic fruits and vegetables;
    • Adaptogenic herbs and roots; examples include medicinal mushrooms, ginseng, tulsi tea, ashwagandha, and holy basil.

    Five hormone blocks that lead to body-weight issues

    I’ve moved this article to IR-Hormone Imbalance – II: Hormones and Body-Weight Issues < need link

    Hydrogen-rich water: 


    Benefits of H2 water

    This is from a Mercola newsletter article ( The article is long and very technical. Here’s a helpful quote (no links are provided for the cited studies, but they are available on the original article published in the  Canadian Journal of Physiology and Pharmacology:

    “There are a limited number of clinical human studies to confirm the promising effects observed in laboratory animals. However, the approximately 60 studies in humans published so far strengthen hydrogen’s potential as a feasible therapeutic agent.
    These clinical studies have demonstrated beneficial effects in a wide range of diseases including:
    1. Metabolic syndrome (Nakao et al. 2010),
    2. Diabetes (Kajiyama et al. 2008),
    3. Hyperlipidemia (Song et al. 2013),
    4. Parkinson’s disease (Yoritaka et al. 2013),
    5. Cognitive impairments (Nishimaki et al. 2018),
    6. Rheumatoid arthritis (Ishibashi et al. 2012),
    7. Chronic hepatitis B (Xia et al. 2013),
    8. Vascular function (Sakai et al. 2014),
    9. Exercise performance (Ostojic´ et al. 2011), and
    10. others (Ichihara et al. 2015).”

    Molecular Hydrogen Tablets

    from Mercola article: and article by Alex Tarnava: Here’s the “story at a glance” from Mercola’s article:

      • “Molecular hydrogen (H2) is a gas with very unique and selective antioxidant effects. It works primarily by improving the redox status of the cell when needed
      • Hydrogen is the smallest molecule in the universe, which is why its bioavailability is so great. It’s also neutral, so it can easily penetrate any membrane space in your body
      • Drinking hydrogen water can double your cellular concentration of hydrogen gas. For about five minutes, your blood level peaks, and this is when beneficial changes in cell signaling and gene expression occur
      • Molecular hydrogen is best taken cyclically or pulsed. If you take it continuously — say you’re drinking hydrogen water throughout the whole day — the effect seems to dissipate and can actually vanish altogether
      • For best results, place two tablets in 1 liter of water and drink it all in the morning. This will give you a very strong pulse, which will produce better results than a lower pulse twice a day. Once the tablets are fully dissolved, you’ll want to drink it as fast as possible”

    You can add these tablets (Ultra I LOVE H2 at to water, and drink the water immediately after the tablet dissolves. Don’t do more than once a day, preferably in the morning, as continuous or more frequent use can undo all the good the tablets do.

    Note that not all brands are of good quality, so buyer beware. Consult with your practitioner before using.

    Special water filters for H2 water

    I received a sales pitch  about Turapur water filters, that claims to provide hydrogen-rich water, which claims to be more healthful than alkaline/”dead” water. Here’s a study showing the benefit of hydrogen-rich water for those with insulin resistance or impaired glucose tolerance ncbi abstract: Supplementation of hydrogen-rich water improves lipid and glucose metabolism in patients with type 2 diabetes or impaired glucose tolerance.

    Side note: This made me curious whether adding magnesium to water (as I do with MgCl2) increases hydrogen. The answer is yes if elemental magnesium is used: it reacts with water to produce mag-oxide (from steam or water vapor) or mag-hydroxide (from liquid water) plus hydrogen gas. But ionized magnesium (e.g. MgCl2, which is what I take) doesn’t produce hydrogen gas when added to water.

    Immune System

    7 Toxins that Weaken Immunity, and How to Detox

    From Green Med Info: I’ve saved this article as a pdf: HEALTH NUTRITION > PODCASTS-ARTICLES > Dr JOCKERS ARTICLES / 7 ToxinsThatWeakenImmunity-and-HowToDetox_DrJockers.pdf

    This article discusses immunity in general, then digs into the 7 toxins which I’ve listed below (see article for more detail):

    1. Glyphosate (as in Roundup)
    2. Mold and Mycotoxins
    3. Phthalates
    4. Heavy Metals (such as lead, arsenic, mercury, cadmium, aluminum and more)
    5. Organophosphates
    6. Xylene
    7. Microbial endotoxins

    How to Detox and Support Immunity” is another interesting section in this article; here’s a list (see article for more detail):

    1. Anti-Inflammatory Nutrition Plan
    2. Intermittent and Extended Fasting 
    3. Great Hydration & Water Filtration
    4. Exercise and Movement 
    5. Improve Bowel Motility
    6. Daily Sun Exposure and Grounding
    7. Dry Brushing and Epsom Salt Baths [One of my favs]
    8. Infrared Sauna Usage
    9. Air Filtration
    10. Oil Pulling
    11. Castor Oil Packs
    12. Use Bioactive Carbons

    18 Top Foods for a Healthy Immune System

    from The Art of Aging, by Brian Vaszily:; see article for more detail. Also, I’ve added my own details in square brackets: [_]. I’ve saved a pdf version: HEALTH-NUTRITION / IMMUNE > ImmuneSystem-18TopFoods-Health.pdf.

    1. Citrus
    2. Garlic
    3. Onions [and the onion family that includes garlic, scallions, etc]
    4. Ginger
    5. Broccoli and other cruciferous veggies [cabbage family]
    6. Turmeric
    7. Probiotic foods [such as kimchi, sauerkraut and other fermented foods, unsweetened yogurt, etc.]
    8. Berries
    9. Elderberries
    10. Green Tea
    11. Papaya
    12. Almonds
    13. Sunflower seeds
    14. Spinach
    15. Pumpkin [and other squash], and sweet potatoes
    16. Specific herbs (16-18): echinacea, astragalus, medicinal and mushrooms.

    12 Natural Immune-Modulators

    from Dr Jockers:; In addition to his list of 12 foods, he also discusses:

    1. Body’s organs that support the immune defense system;
    2. The immune system and its various parts;
    3. Immune response process;
    4. Types of immunity;
    5. Immune system problems;
    6. Signs of low immunity; and
    7. Causes of poor immune function.

    The list of 12 natural immune-modulators; this is just the list; see his article for more detail.

    1. Vitamin D-3 [I get this from Blue Ice Fermented Cod Liver Oil, and also a D3 supplement from my naturopath. Be sure to take a proper balance of Vitamin D3 and Vitamin A. See my article Vitamin A for more about the recommended A:D ratio.]
    2. Zinc [I recommend zinc picolonate or other chelated forms of zinc; and remember that its best to have the recommended zinc:copper ration of 15:8; I recommend 15 mg zinc picolonate and 8 mg copperbiglycinate, 1 – 2 times daily. See my article Minerals (About) for more about this.]
    3. Vitamin C [I get mine from fruits and Mercola’s Liposomal Vitamin C).
    4. Beta Glucans, which are found in mushrooms, yeasts, certain algae, and oats.
    5. Olive leaf extract [which you can get in supplement form].
    6. Omega-3 Fatty Acids [I get mine from Blue Ice Fermented Cod Liver Oil, as well from my ketogenic diet which includes lots of good, healthful fats like Omega-3s].
    7. Glutathione [while our bodies make it, the amounts become less and less as we age, so I take supplements: NAC, L-glutamine, and alpha lipoic acid which are needed to make glutathione, at the recommendation of my naturopath].
    8. Curcumin [from turmeric which I get from my seasonings, and also from my liposomal turmeric supplement].
    9. Probiotics [and also prebiotics]
    10.  Green veggies [which I get from fresh, Organic, locally-grown farms, and also from powdered supplements.]
    11. Spirulina [a blue-green algae; I don’t take this daily, but I do take it when I’m doing a veggie-juice fast.]
    12. Chlorella [another algae, and is the richest source of chlorophyll. I take a powdered supplement chlorella powder that I add to my smoothie, off and on. I also eat lots of greens that contain chlorophyll.]


    Move this to separate article, and add more about what inflammation means. 

    Regarding references: see “References: Inflammatory Section” below

    Top 12 Inflammatory Lab Markers

    This is just the list; for more detail see his article (3C)

    1. Hs-CRP
    2. HbA1C
    3. Fasting insulin
    4. Serum Ferritin
    5. Red Blood Cell Width
    6. Homocysteine
    7. ESR and Platelets
    8. Lactate Dehydrogenase (LDH)
    9. Neutrophil to Lymphocyte Ration (NLR)
    10. Liver Enzymes
    11. Lipid Panel
    12. Vitamin D3

    Anti-Inflammatory Foods (Best for Health)

    This list is in alphabetic order; my added notes are in square brackets: [_]. See also (below this list), Mercola’s Story At-A-Glance (1b) on this topic.

    1. Apple cider vinegar [especially if it includes the “mother”] (3a)
    2. Avocados  (3a, 3b) [also lists avocado oil, but be sure it is Organic, as most commercial avocado oil has been highly adulterated with corn, soy and/or canola oils that are not good for you. See my article: Olive Oil: The Real Deal, or Adulterated/Fake article, as avocado oil is similarly adulterated]
    3. Beets (2a): they “include repairing cells and adding high levels of inflammation-fighting potassium and magnesium.” [Cat’s note: I eat a bit of beets every day, primarily to support my liver, but also because I love them.]
    4. Berries, especially:
      • Blueberries are very high in quercitin, a powerful anti-inflammatory; they can also slow cognitive decline. (2a) [I have a few blueberries in my morning smoothie, every day, and love to add them to a bowl of oatmeal with a handful of pecans.]
    5. Bone broth [stock], vegetable broth, and collagen (3a);
    6. Broccoli (2a) [and other crucifers; I eat these 3 – 4 days weekly.]
    7. Chia seeds – their main benefit is essential Omega-3 ad Omega-6 fats (2a)  [these are not a regular part of my diet, tho I would consider adding them if I knew how… I do get good quality Omega 3/6 fats from other foods in my diet, including cod liver oil from fermented cod.]
    8. Coconut: as coconut oil, coconut butter, coconut milk, and coconut flakes (3a);
    9. Comfrey: The Miracle Plant for fighting inflammation and muscle soreness (4a); the author writes: “It has helped heal my bones, ligaments, tendons, teeth and muscles, as well as those of my family and community countless times.
    10. Cruciferous veggies  (broccoli, cabbage, cauliflower, kale, etc.) (3b)
    11. Herbs: such as basil, oregano, thyme, rosemary, sage, etc [best if fresh rather than dried; see Cat’s article: Preserving Herbs in Salt for a better way to preserve them in your fridge] (3a).
    12. Fermented veggies [(3a) [and fermented fruits];
    13. Fish, Wild-Caught: (a keto food)
      1. Salmon (2a, 3a) is one of the best sources of EPA and DHA, two very important Omega-3 acids, and is low in mercury; as  such, it is an excellent anti-inflammatory food. Unfortunately, farmed salmon does not have the same benefits. [Cat’s note: I grew up with these in my weekly diet, as Flathead Lake was an amazing land-locked Kokanee fishery; that is, until the state added mysis shrimp to the lake, hoping to help the salmon grow larger faster. Unfortunately, the lake trout got the shrimp and the salmon died. But I still eat a lot of salmon from Alaska fisheries.] For more about toxic mercury, see my articles:
      2. Cod
      3. Halibut, etc.
    14. Garlic, onions, and chives [also shallots and other members of the onion family] (3a).
    15. Ginger (2a): “Ayurvedic medicine has praised ginger’s ability to boost the immune system before recorded history. It believes that because ginger is so effective at warming the body, it can help break down the accumulation of toxins in your organs. It’s also known to cleanse the lymphatic system, our body’s sewage system.” (3a) [See my article Herbs and Spices: G – Z , and scroll down to “Ginger” for more about this amazing spice.]
    16. Green leafy greens: arugula, collards, kale, lettuces, mustard greens, spinach, Swiss chard, turnip greens (2a, 3a) [Cat’s note: raw is not the best way to consume leafy greens because many of them are high in oxalates, which cause all kinds of issues. For this reason, I lightly braise most greens, tho I still eat raw greens in my daily salads, with an oil-based dressing. Overcooking greens is also not good as it breaks down the anti-inflammatory nutrients.]
    17. Green tea (3a);
    18. Herbs to Reduce Inflammation (better than NSAIDs)
      • The Top 4 (3a):
        • Turmeric (curcumin), a keto-food (3a, 3b); “Turmeric’s high anti-inflammatory properties, [make it] highly effective at helping people manage rheumatoid arthritis (RA),” among many other anti-inflammatory benefits. (2a) See my article Turmeric (About) for more about this amazing spice.
        • Ginger (3a)
        • Boswellia (frankinsense) (3a)
        • Rosemary
      • Other herbs: Basil, oregano, thyme, rosemary, sage, etc (3a) [best if fresh rather than dried; see Cat’s article: Preserving Herbs in Salt for a better way to preserve them in your fridge].
      • Carminative herbs (those that improve digestion): arugula, basil, black pepper, cilantro, cinnamon, garlic, ginger, peppermint, rosemary, sage, fennel, thyme, and turmeric (3b)
    19. Lemon, limes and berries (3a) (see also “blueberries,” above);
    20. Meats and poultry that are grass/pasture-fed (3a) 
    21. Meat from wild game (3a)
    22. Mushrooms (3b)
    23. Olive oil and Olives (3a), a keto food (3b) [But only Organic extra-virgin olive oil [all other oils have been adulterated with corn, soy, canola oils];
    24. Sulfur-Containing Foods, and the Supplement: MSM (1a)
    25. Supplements (Anti-inflammatory) (3b):
      • Bioflavonoids, such as quercetin and rutin
      • Systemic enzymes, especially protea enzymes
    26. Turmeric (see “Herbs” above)
    27. Veggies that are non-starchy(i.e., greens, asparagus, all members of the cabbage family, etc.) (3a);
    28. Walnuts (2a) [I eat a handful of nuts every evening, and often have them in a salad at lunch; walnuts, almonds and pecans are my favs.]

    Inflammatory Foods (Worst for Health)

    Foods to avoid for autoimmunity (those highlighted in orange should NEVER be eaten); this is from Dr. Jocker’s article on the Autoimmune Diet (3b). See the article for more detail.

    • Microwaved popcorn
    • Nightshades (tomato, eggplant, bell peppers, potatoes), especially canned tomatoes;
    • Pro-inflammatory foods (sugar and refined carbs, conventionally-raised meat and dairy, processed meats, farm-raised fish, margarine and other trans-fats/oils  (partially-hydrogenated), MSG and other food additives/preservatives, most seed oils (unless cold-pressed), artificial sweeteners;
    • Soy protein  and other non-fermented soy products;
    • Regular table salt (Instead, Dr Jockers recommends “Himalayan salt which contains trace minerals.” In a comment, he wrote: “I actually recommend it as an anti-inflammatory food in this article:

    Inflammatory foods to avoid, from Dr. Jockers: Herbs to Reduce Inflammation (3a):

    1. Refined grains, whole grains, grain-flour products [Cat’s note: an exception is sprouted grain and sprouted grain flours, as sprouting breaks down the inflammatory substances in the grains. See Cat’s article: Flours & Starches: Sprouted Grain & Sprouted Grain Flour (About)
    2. Deep-fried foods, processed foods, and most packaged foods [Cat’s note: foods that are deep-fried in rendered lard are better for your health]
    3. Meats and eggs from animals that are NOT grain/pasture-fed, [but rather caged or confined, so are fed grains and soy]
    4. Fast foods and soda pop
    5. Most commercial salad dressings, trans-fats, margarine, most seed oils (such as corn, soy, canola, safflower and sunflower)

    10 Worst Foods that Cause Inflammation, from Dr. Mariza Snyder (5):

    1. Sugar; 2. Gluten; 3. Refined carbs; 4. Food additives & preservatives; 5. Artificial sweeteners [this does not include natural sweeteners like stevia]; 6. Highly processed vegetable and seed oils; 7. Trans fats (partially hydrogenated oils); 8. Processed met; 9. Conventionally-raised meat and dairy; 10. Farm-raised fish and seafood

    Inflammation Due to Leaky Gut

    A quote from Dr. Jockers: Herbs to Reduce Inflammation (3a)

    “Leaky gut syndrome is a condition characterized by damaged cell lining in the intestines that cannot regulate what goes in and out.

    Naturally, your gut is a semi-permeable organ that allows micronutrients to pass through into the bloodstream to help you absorb nutrients from your food. However, inflammatory foods, toxins, infections, and stress can lead to holes in your intestinal wall resulting in leaky gut.

    Once your gut becomes leaky, larger particles, including undigested food particles, toxins, and microbes can get through and escape into your bloodstream. Your immune system will recognize them as foreign invaders and pathogens. As an attempt to protect you, it releases an immune response which leads to long-term inflammation.

    Leaky gut syndrome is often characterized by gas, bloating, constipation, indigestion, and other digestion problems. However, it can also lead to more serious health issues, including autoimmune diseases.”

    References: Inflammatory section

    1. Mercola:
      2. [He closes-down his articles after 48 hours, so I’ve saved a pdf copy: HEALTH-NUTRITION / PODCASTS-ARTICLES / MERCOLA > Anti-Inflammatory_TopFoods-Supplements_Mcl_081422.PDF]
    2. John Bailor: Top 9 Anti-Inflammatory Foods (2a)
    3. Dr. Jockers:
      1. Herbs that Reduce Inflammation: (3a)
      2. Autoimmune Diet: (3b)
      3. Top 12 Inflammatory Lab Markers and Optimal
    4. Green Med Info:
      1. Comfrey: The “Miracle Plant” Teachings, for healing inflammation and muscle soreness (4a)
    5. Dr. Mariza Snyder: 

    Insects (Loss-of) and Pollination

    See Notes on natural health/healing topics: J – P, under “Pollination.”

    Insulin Resistance and Inositol:

    (Note, I’m moving this to a separate article but will keep the basics here)

    See also my Menu and Articles:


    See also my Menu and Articles (NOTE: “IR” stands for “Insulin Resistance”):

    Myo- and Chiro-Inositol:

    Inositol is member of Vitamin B-family. Two important forms of Inositol are Myo- and Chiro-inositol.

    Myo-Inositol was recommended by Dr. Steven Gordon, ND for my Insulin Resistance (see notes on Insulin Resistance, below); he suggested taking 1/16 – 1/4 tsp daily. It has had amazing benefits for me, including:

    • Weight loss around my middle (about 30 pounds); however, after 3 months, the weight loss stopped, but I’ve maintained the lower weight for over 2 years
    • Resolving my various food sensitivities, including sensitivity to alpha-lipoid acid and MgCl2 supplements;

    See related articles: TheraLogic: How Inositol benefits 6 health conditions, RestartMed: How to Use Inositol for Weight Loss,  and search list. See also my Reversing Insulin Resistance (IR)* article, and the “Insulin Resistance” topic, below.

    Myo-inositol can also help with the buildup of fat in the liver (known as fatty liver or NAFLD), especially if the main cause is fructose in the diet (it has less effect if the main cause is glucose and starches in the diet). NAFLD is a result of too much sugar in the diet, and/or in the blood (as a result of insulin resistance); the liver converts that excess sugar into fat that can be stored in the liver and in fat-storage tissue.  See my article: Notes About the Liver, and a news article: for more.

     Chiro-inositol also has benefits for insulin resistance;* see 2010 research abstract: D-Chiro-Inositol Glycans in Insulin Signaling and Insulin Resistance.

    ‘* (from my old Health Topics web pages; link may no longer work)

    Insulin Resistance

    (Note, I’m moving this to a separate article but will keep the basics here)

    NOTE: Insulin resistance is a metabolic disorder that is the precursor to Type-2 Diabetes. It means that the insulin receptors on cell walls no longer respond to insulin, starving the cells of glucose for fuel. This typically starts as hypoglycemia, but eventually leads to hyperglycemia, or Type-2 Diabetes, if not resolved at the cellular level.

    See also my article: Choline, Inositol, and Insulin Resistance

    Ways to deal with insulin resistance:

    I found this info in an eBook:” Stealth Strategies to Stop COVID Cold,” by several authors including Mercola on; “insulin resistance” is just one section. (I’ve saved the ebook as a pdf on HEALTH-NUTRITION / PODCASTS-ARTICLES / EBOOKS >  CovidStopCold_fm Mercola.pdf).

    1. Intermittent fasting; eat within a 6-8 hour window and fast the other 16-18 hours.
    2. Avoid highly processed seed oils (corn, soy, canola, sunflower, safflower and sesame oils). And be careful with olive and avocado oils; make sure they are not adulterated with cheaper oils; see my article Olive Oil – The real Deal for more.
    3. Get more exercise; if you haven’t exercised in a while, start with walking daily, then add strength training and body weight exercises under guidance of a trainer.
    4. Avoid fast-foods and “junk” foods; these are loaded with industrially processed vegetable oils that will lead to insulin resistance. [Cat’s note: also avoid any food that contains trans fats (hydrogenated and partially-hydrogenated fats).]
    5. Understand and treat anxiety, stress.
    6. Get a good night’s sleep, 8 – 9 hours.
    7. Avoid sugar (this is my own addition).

    See also: Broken Brain Podcast #154:  OR

    Reversing Insulin Resistance with Foods

    The following is from Green Med Info article: Reverse Insulin Resistance with these 8 Foods.  Note that Roman numeral references are for those in the original article.

    Chronically high insulin levels [from insulin resistance] cause rapid weight gain, premature aging, high blood pressure, heart disease, and higher cancer risks. Eventually they lead to type 2 diabetes.”

    1. Turmeric:2009 study found curcumin, an active compound found in turmeric, was 500 to 100,000 times more effective than the prescription drug Metformin at activating glucose uptake. [i]”
    2. Ginger: “Lowers Fasting Blood Glucose by 10.5%.” I note that ginger and turmeric are close cousins. Two studies are cited: [ii] and [iii]
    3. Cinnamon: Less Than Half a Teaspoon A Day Reduces Blood Sugar Levels.” It works in two known ways: 1) It “improves the ability of cells to respond to insulin;” and 2) “by slowing the rate at which the stomach empties after eating,” which in turn “slows the rise in blood sugar.” Two studies are cited: [iv] and [v]
    4. Olive leaf extract: In the cited study [vi], “After 12 weeks, olive leaf extract lowered insulin resistance by an average of 15%. It also increased the productivity of the insulin-producing cells in the pancreas by 28%.”
    5. Berries:  “Studies show the body needs less insulin for sugar balance after a meal if berries are also eaten…. (Strawberries, bilberries, lingonberries, and chokeberries were effective. So was a mixture consisting of strawberries, bilberries, cranberries, and blackberries).” [vii]
    6. Black Seed (Nigella Sativa): “Just 2 Grams Reduces Insulin Resistance. …at the dose of 2 grams per day, black seed significantly reduced fasting blood glucose and insulin resistance. The higher dose of 3 grams per day did not result in additional benefits.” [viii] Black seed is also known as black caraway, black cumin, nigella, kalojeere, and kalonji) (from Wikipedia).
    7. SpirulinaIncreases Insulin Sensitivity by 225%” according to one cited study. [ix] Spirulina is a type of blue-green algae; it helps me to avoid symptoms of too-low blood sugar during a veggie juice fast.
    8. Berberine “is a bitter compound found in the roots of several plants including goldenseal, barberry, and Oregon grape. Studies prove it’s just as good as prescription diabetes drugs [such as metformin] … with no serious side effects.” Two studies are cited: [x] and [xi]. …For more than 70 studies on this herbal compound visit Green Med Info’s page on berberine. Cat’s note: It is not recommended to take berberine for many days in a row, as your body will stop responding to it, and you don’t want that because it is also a powerful antimicrobial. I take it one-week on and one-week off.

    Iron and Ferritin Levels

    from Mercola:

    Too much iron in your body can have negative consequences including “cirrhosis, cancer, hepatitis C, gouty arthritis, arrhythmia, cardiovascular disease, Type 2 diabetes, Alzheimer’s and more.” Much of these consequences result from mitochondrial damage caused by iron. [Free iron is even more dangerous as it can cause oxidative damage of tissues, especially in the central nervous system.]

    At your annual exam, request a ferritin blood test; healthy range is 20 – 80 ng/ml; ideal range is 40 – 60 ng/ml. If you take supplements that include iron, best not to exceed recommended limits. Also, don’t cook acidic food (such as tomatoes) in cast iron pot or pan.

    Recommended limits:

    • recommended daily allowance:
      • 8 mg for men and postmenopausal women*
      • 18 mg for premenopausal women;
    • upper tolerance limit:45 mg for adults

    ‘* limit for postmenopausal women is from Research Gate; see their site for a great chart for different ages.

    About Cat

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