The Health Benefits of Coconut Oil

One of the hottest products in the health food stores today is organic coconut oil. Once maligned because it is largely composed of saturated fat, what consumers have come to understand is that the saturated fats from coconut oil are different than the ones found in animal products. Specifically, they are shorter in length and utilized by the body in beneficial ways.

Coconut oil contains what are referred to as short- and medium-chain triglycerides while the saturated fats in animal products are long-chain triglycerides.  Being shorter in length, short- and medium-chain triglycerides are handled by the body differently and are preferentially sent to the liver to be burned as energy. One analogy is that they act like kindling to help stoke the fire of metabolism. The reason being is that these fats have actually been shown to promote weight loss by increasing the burning of calories (thermogenesis), plus some research suggests that they lower cholesterol as well. The benefits of coconut oil are many, but let’s focus on just three key areas: antimicrobial effects, weight loss promotion, and increasing brain energy metabolism.

A Natural Antimicrobial
Approximately 50% of the fatty acids in coconut oil are in the form of lauric acid, a medium chain (12-carbon) saturated fat called. The only other abundant source of this health-promoting fat in nature is human breast milk. In the body, lauric acid is converted into a highly beneficial compound called monolaurin. Another fat in coconut oil, capric acid is converted in the body to monocaprin. These compounds have demonstrated significant antiviral, antibacterial, and antiprotozoal effects that destroy a wide variety of disease-causing organisms. Obviously, that is a very beneficial action within breast milk, but it may also be of benefit via coconut oil as well.

Many viruses, bacteria and protozoa (parasites) are enveloped by a protective membrane composed of lipids (fats). Current research indicates that monolaurin and monocaprin destroy these pathogens by dissolving the lipids in the fatty envelope surrounding them. They basically disintegrate the organism’s protective shield causing them to be easily destroyed by the immune system. Other recent studies suggest that monolaurin also kills bacteria by interfering with signal transduction, thus disrupting the bacteria’s ability to interact with the cells it is trying to infect. In addition, lauric acid has been shown to interfere with virus assembly and maturation.

 The antiviral properties of the medium chain fatty acids abundant in coconut have been found to be so potent that they are now being investigated as a treatment for AIDS patients. Studies recently conducted in the Philippines have demonstrated that coconut oil does indeed reduce viral load in AIDS patients. In these studies, AIDS patients consumed 20 to 25 grams of lauric acid per day. Approximately 12 grams of lauric acid are provided in 2 tablespoons of coconut oil, 3 tablespoons of creamed coconut, ½ cup of canned whole coconut milk, or ½ cup of dried coconut meat.

Studies have demonstrated that monolaurin eliminates lipid-coated viruses such as Cytomegalovirus, Herpes simplex virus-1, HIV, Hemophilus influenzae, measles, Vesicular stomatitis virus, and Visna virus. Pathogenic bacteria inactivated by monolaurin include Listeria monocytogenes, Staphylococcus aureus, Streptococcus agalactiae, Staphylococcus epidermidis Groups A,F & G, Group B gram positive Streptococcus, and Helicobacter pylori. Not only does monolaurin inactive these bacteria, unlike antibiotic drugs, the bacteria appear to be unable to develop resistance to coconut’s natural antimicrobials.

Lauric acid and its derivative monolaurin also kill or inactivate a number of fungi, yeast and protozoa including several species of ringworm, Candida albicans, and Giardia lamblia. In study, researchers obtained clinical specimens of Candida species infections from 52 patients. Results showed that all Candida species were 100% susceptible to the coconut oil an effect equal to the antifungal drug fluconazole.

Promotes Weight Loss
Coconut oil promotes weight loss. In one study in which coconut oil was used as part of a high-fat diet, researchers found the coconut oil-enriched diet actually produced a decrease in white fat stores. In another study, when genetically obese mice were given a diet high in either safflower oil or coconut oil and their number of fat cells was measured, those on given coconut oil were found to have produced far fewer fat cells than those given safflower oil.

Coconut’s medium chain fats are easily absorbed and preferentially used as an energy source, their burning actually increases the body’s metabolic rate. The result—as long as calories in excess of the body’s needs are not consumed—is that more calories are burned, a situation that also encourages the burning of the long chain fatty acids found in other fats as well.

In one study, the thermogenic (fat-burning) effect of a high-calorie diet containing 40 percent fat as medium chain fatty acids was compared to one containing 40 percent fat as long chain fatty acids. The thermogenic effect of the medium chain fat diet was almost twice that of the long chain fat diet—120 calories versus 66 calories—leading the researchers to conclude that the excess energy provided by medium chain fats was not stored as fat, but burned. In a follow-up study, medium chain fats given over a six-day period increased diet-induced thermogenesis by 50%.

In another study, when obese men consumed 30 ml (two tablespoons) of virgin coconut oil per day for four weeks, they experienced a 2.86 cm decrease in their waist circumference. Women have also been shown to be responsive to the weight loss effects of coconut oil. In a randomized, double-blind, clinical trial with women aged 20–40 years, those who took 30 ml of coconut oil daily for 12 weeks, along with a balanced hypocaloric diet and walking exercise for 50 min per day, reduced their waist circumference by 1.4 cm and body mass index (BMI) by 0.5 kg/m2. Women who followed the same regime but took 30 ml of soybean oil daily instead of coconut oil, did not significantly reduce their waist circumference or BMI. Coconut oil also raised HDL levels and lowered the ratio of bad to good cholesterol (LDL:HDL ratio).

Increases Brain Energy
A very popular email chain letter claimed that coconut oil could cure Alzheimer’s disease and it promoted a YouTube video of Mary Newport, M.D., author of "Alzheimer’s Disease: What If There Were a Cure — The Story of Ketones." The video, as well as the book, told the story of how coconut oil helped her husband’s symptoms of Alzheimer’s disease (AD). In fact, the improvement was dramatic.

Dr. Newport decided to try coconut oil because it is a rich source of a medium chain saturated fat known as caprylic acid. An experimental drug composed of caprylic acid, Ketasyn, was used in a pilot study on AD patients and was found to improve memory in 47 percent of the subjects tested. However, there have been no follow up studies to date.

The mechanism suggested for any benefit with coconut oil is that it increases energy production within brain cells. The primary energy source of the brain is glucose (blood sugar). In AD there is a defect in the utilization of glucose – most often due to insulin resistance (NOTE: AD is often referred to as “diabetes of the brain).  The backup fuel for the brain are compounds known as ketone bodies. If there is very little carbohydrate in the diet, the liver breaks down the fat into ketone bodies like acetone, acetoacetic acid, and beta-hydroxybutyric acid. Clinical studies have shown that raised ketone body levels can enhance memory and cognition in some people with mild to moderate Alzheimer’s disease. So, it is possible that a “ketogenic diet” that is low in carbohydrate along with coconut oil intake might improve energy production in the brain and improve AD.

Final Comments
Here are some simple ways on how to use coconut oil. For example, it makes a delicious spread or dip. It can also replace butter in any recipe on a 1:1 basis in any baking recipe. Coconut oil can be used for sautéing and stir-frying, but it does have a lower smoke point compared to mono-unsaturated fat sources such as olive, macadamia nut, avocado, and canola oil. The "smoke point" is the temperature at which, when heated, an oil will begin to smoke. Unrefined coconut oil smokes in the range of 350° F while extra virgin olive oil and avocado oil both are generally well above 400° F. The bottom line with the use of coconut oil in cooking is to avoid high heat.
Source:
iherb.com

Natural Remedies for Sweating

Learn more about effective home remedies for sweating.

Many people suffer from excessive sweating, also known as hyperhidrosis. There are numerous articles discussing natural approaches to obesity, dandruff and acne, but very few people are speaking about the embarrassing effects of hyperhidrosis.

One thing that can exacerbate this problem is that there are relatively few ways in which to treat it. The vast majority of health care professionals will not prescribe any medications or treatment unless the hyperhidrosis is extremely severe. However, hyperhidrosis does not need to be extremely severe to be very embarrassing. Thankfully, people with mild to moderate hyperhidrosis do have homemade options. There are several home remedies that can be very effective for reducing the effects of hyperhidrosis. This article will help people learn more about effective and popular home remedies for hyperhidrosis.

Apple Cider Vinegar
Apple cider vinegar is a powerful astringent, which makes it effective for a variety of different home remedy uses. One of the least-known of these uses is controlling sweating. Apple cider vinegar, when used on the skin, can form a thin coating that helps pores stay closed.

For Underarms
When using apple cider vinegar for excessive underarm sweating, stick to the following steps to ensure the best results.

Ingredients:

Unfiltered apple cider vinegar
Instructions:

Figure out which of the problem areas to target with this treatment.
Wash this area thoroughly.
Soak a cotton ball in the apple cider vinegar.
Rub the apple cider vinegar on the problem area.
Leave the apple cider vinegar on the skin overnight.
Make sure to take a shower first thing in the morning and wash off the skin where the apple cider vinegar was applied.
From the Inside-Out
This is not the only way apple cider vinegar can be used to treat excessive sweating. Believe it or not, apple cider vinegar can help reduce sweating when it is taken internally, commonly by mixing it with water and drinking it down. A little bit of apple cider vinegar can be taken orally each day.

Ingredients:

2 tsp. apple cider vinegar
1 tsp. raw honey
1 glass water
Instructions:

Drink this once a day on an empty stomach.
For Feet
Apple cider vinegar can also be used by people whose feet have a big problem with excessive sweating. For this remedy to be effective, it must be completed every day.

Ingredients:

1/2 cup apple cider vinegar
4 cups water
Instructions:

Pour the water in the apple cider vinegar into a foot tub.
Soak feet in it for 20 minutes.
Baking Soda
Many people like to use baking soda as a home remedy for foul odors and skin conditions caused by excessive sweating. Baking soda will not actually make the body sweat less, but it is an excellent deodorant and can help keep people with hyperhidrosis from getting any skin conditions related to excessive sweating. It is best to use it in combination with another of the home remedies on this list. Another benefit of baking soda is that it's much less expensive than anything available to buy at a store. People who want to use baking soda as a natural deodorant should follow the instructions below.

Ingredients:

1/2 cup cornstarch
1/2 cup baking soda
2 to 3 drops of lavender essential oil
Instructions:

Mix the ingredients together in a bowl.
Clean armpits thoroughly.
Apply the mixture using a damp cloth.
Allow the mixture to dry.
Coconut Oil
Coconut oil is good for many different conditions, making it one of the most popular ingredients for home remedies. It can also be used for excessive sweating. Many people who use coconut oil for excessive sweating simply rub it on the problematic areas of their body. People who have specific areas that are serious problems, like their feet or armpits, may want to use more coconut oil and concentrate on these areas.

People trying this remedy should keep in mind that coconut oil will not stain clothes as long as only a relatively small amount is used and the oil is massaged thoroughly into the skin. An added benefit of coconut oil is that it has a fragrance many people find pleasant.

Coconut Oil Deodorant
One great recipe for coconut oil deodorant includes arrowroot starch to fight sweat and odors.

Ingredients:

2 tsp. shea butter
3 tsp. baking soda
3 tsp. coconut oil
2 tsp. arrowroot starch
3 drops lavender essential oil
Instructions:

Melt the coconut oil and shea butter over medium heat.
Take the mixture off of the heat and add the arrowroot starch and baking soda.
Mix these ingredients well.
Add lavender oil and mix.
Put the mixture in a jar and allow it to cool.
Black Tea
Believe it or not, black tea can help a great deal with excessive sweating problems. Black tea has a high concentration of tannic acid in it. It has much more tannic acid than other types of tea. Tannic acid is both an astringent and an antiperspirant. The astringent mechanism can constrict the sweat glands, which can greatly decrease sweating.

Ingredients:

2 bags black tea
3 cups simmering water
clean washcloth
Instructions:

Make the tea as normal by putting the tea bags into the simmering water.
Allow it to steep for 10 to 15 minutes, somewhat longer than if someone was actually going to drink the tea.
Dip the washcloths into the tea.
Dab the tea-soaked washcloth onto any problem areas.
Sage
Sage can also be an excellent home remedy for excessive sweating problems. It is commonly consumed as a tea or taken as a pill. The specific properties that help sage be an effective home remedy for hyperhidrosis are the antibacterial and antifungal functions of the substance. This helps reduce the amount of bacteria under the arms and on the feet that can often lead to excess sweating. Also, sage leaves contain tannic acid, which allows the herb to constrict sweat glands and reduce sweating just like black tea.

Perhaps the easiest way to take advantage of sage's antiperspirant qualities is to make a tea.

Ingredients:

1 tsp. dried sage leaves
2 cups water
Instructions:

Heat up a cup of water until it's simmering.
Steep 1 or 2 teaspoons of sage in the water for 7 minutes.
Apply cooled tea to problem areas.
Witch Hazel
Witch hazel is another natural remedy that is known to be very effective in fighting excessive sweating. Witch hazel contains many beneficial ingredients, including but not limited to the tannic acid also contained in black tea and sage. It is a very strong astringent. It is commonly used in aftershaves for its astringent properties. One can certainly use witch hazel for facial sweating, but it can also be used on other parts of the body. Witch hazel does not need to be made into any sort of a solution or paste. It can be applied by itself. However, people should make sure not to apply too much as it is very strong and can easily dry out the skin. Witch hazel doesn't even have to be rinsed off unless it is irritating the skin.

Aloe Vera
Aloe vera gel is a well-known home remedy for sunburn. However, it can also be used for issues of excessive sweating. There are two main kinds of aloe vera that are often used for hyperhidrosis. These are aloe vera juice and aloe vera gel. If some aloe vera juice is on hand, using it to combat sweating is very easy. All that must be done is dipping a clean cloth into the juice and rubbing it onto the affected areas. However, if people prefer to use aloe vera gel, the process is a little more complicated. Simply follow the instructions below.

Ingredients:

1 cup aloe vera gel
3 cups water
Instructions:

Stir the aloe vera gel and the water together until a thoroughly mixed, light-green liquid is produced.
Get a clean cloth and submerge it in the juice.
Apply the cloth to all affected areas.
The aloe vera juice does not need to be rinsed off.

Source:
iherb.com

Ginger and Heavy Menstrual Bleeding

Excessive menstrual bleeding, or menorrhagia, is a common female complaint that may be entirely prevented by a simple herbal prescription – capsules of ginger. The chief cause of functional menorrhagia (i.e., not caused by the presence of uterine fibroids or endometriosis) involves abnormalities in the biochemical processes of the endometrium (the lining of the uterus).

One abnormality commonly found is an alteration in arachidonic acid metabolism. This fatty acid is derived from meat and dairy sources and is converted to hormone-like compounds known as prostaglandins. The endometrium of women who have menorrhagia concentrates arachidonic acid to a much greater extent than normal. The increased arachidonic acid release during menstruation results in increased production of prostaglandin E2 (PGE2), which not only leads to excessive bleeding, but also menstrual cramps.

Background Data:
Historically, the majority of complaints for which ginger (Zingiber officinale) was used concerned the gastrointestinal system as well as pain and inflammation. Ginger is generally regarded as an excellent carminative (a substance that promotes the elimination of intestinal gas) and intestinal spasmolytic (a substance that relaxes and soothes the intestinal tract). Several double-blind studies have shown ginger to yield positive results in a variety of gastrointestinal issues, especially those related to nausea and vomiting.

In regards to pain and inflammation, numerous clinical studies have supported this use with positive results in various forms of arthritis, chronic low back pain, muscle pain, and painful menstruation.

Ginger has been shown to produce equal results in reducing migraine headaches as the drug sumatriptan (Imitrex), but without the side effects like nausea, dizziness, drowsiness, muscle weakness, heart attacks and seizures.

Ginger has shown to produce profound effects on prostaglandin metabolism including reducing PGE2, the prostaglandin implicated in excessive menstrual blood loss and menstrual cramps (dysmenorrhea). This effect suggests a potential use in heavy menstrual bleeding.

New Data:
In order to assess the effects of ginger on heavy menstrual bleeding (HMB), 92 young women aged 15–18 years were enrolled in a double-blind study. These young women met the following criteria:

Had regular menstrual cycles
Experienced HMB that was clinically verified during the first three assessments cycles prior to the intervention.
And, did not have any of the following exclusion criteria:
Did not have irregular menstrual cycles;
Were not diagnosed with any gynecological diseases such as endometriosis, ovarian cysts, etc.;
Were not any taking regular hormonal medications or NSAIDs;
 infection or pelvic inflammatory disease;
 and overweight/obesity (BMI > 25) or underweight (BMI < 18.5)
The women took either a 250 mg of dried ginger capsule or a placebo capsules three times daily starting from the day before menstrual bleeding until the third day of menstrual period (for four consecutive days). The women were then followed for three additional consecutive menstrual cycles.

Results were determined by having the women assess blood loss through a Pictorial Blood Assessment chart with the following scoring system:

Pads: 1 point for each lightly stained towel ; 5 points for each moderately soiled towel; 20 points if the towel is completely saturated with blood.
Tampons: 1 point for each lightly stained tampon; 5 points for each moderately soiled tampon; 20 points if the tampon is completely saturated with blood.
Clots: 1 point for small clot; 5 points for large clot.
For the three menstrual cycles prior to the treatment period, the average score for both groups was 113. During the treatment period, the level of menstrual blood loss dramatically declined during the three intervention cycles in ginger by 46% while the placebo group only dropped by 2% (p<0.001).

The researchers concluded, “ginger may be considered as an effective therapeutic option for HMB.”

Commentary:
There are a couple other important considerations in menorrhagia. The first issue is iron deficiency. With increased menstrual blood loss, many women with menorrhagia will experience low iron levels. Interestingly, low iron levels can also cause menorrhagia creating a positive feedback loop. Therefore, in any woman with menorrhagia, it is important to rule out low iron stores by getting a blood test for serum ferritin (an iron-binding protein that reflects total body iron stores). Iron supplementation is indicated in any woman with a serum ferritin below 60 ng/ml.

Next, as menorrhagia is associated with increased arachidonic acid availability in the uterine lining, it makes sense to decrease the intake of animal products and increase the intake of omega-3 fatty acids and other beneficial oils. Consuming higher intakes of fish, nuts, and seeds and supplementing with fish oils may yield beneficial effects by reducing the tissue levels of arachidonic acid. A dosage of fish oils to provide 1,000 to 3,000 mg of EPA+DHA is recommended.
Source:
-iherb.com

How to Lose Weight on a Part-Time Diet

Is cutting calories only some of the time the secret to achieving your weight-loss goals? Here's the lowdown on the 5:2 Diet, time-restricted feeding, eating vegan before dinner, and more part-time diets.

You know what dieting demands: cut calories, go hard on veggies, exercise, and repeat, well, forever. But what if you could hit pause on dieting once in a while, but still reap weight-loss benefits?

That’s the premise of part-time diets. “ ‘Part-time dieting’ is an umbrella term for eating styles that let you be flexible with the hours, days, even weeks that you cut calories,” explains Courtney Peterson, PhD, assistant professor in the department of nutrition sciences at the University of Alabama at Birmingham. And recent research is starting to uncover how different methods may make it easier to shed pounds and improve health.

No, dieting part-time doesn’t mean you can go crazy on burgers and fries when you’re not watching your calories as closely—and there’s no one-size-fits-all plan. Here, our experts dive into ways you can try this trend and how to customize it just for you.

The fasting-mimicking diet
Despite the name, the fasting-mimicking diet (FMD) doesn’t actually involve fasting. You restrict your calorie intake for five consecutive days, every three to four months, on average. The evidence behind the method: In a clinical trial, when healthy adults did FMD (eating around 1,100 calories on the first day, and about 750 calories on days two, three, four, and five) once a month for three months, they saw drops in body weight, total body fat, and blood pressure, while the people who followed a normal diet did not. How does it work? FMD puts the body in a fat-burning, ketogenic mode over the "fasting" period, explains Valter Longo, PhD, professor and director of the Longevity Institute at the University of Southern California and author of the new book The Longevity Diet ($27; amazon.com). "The average healthy adult can do an FMD cycle a few times a year and reap the benefits,” says Longo, who worked on the aforementioned trial. The caveat: Any diet that involves fasting or major eating changes is not recommended for pregnant or breastfeeding women. And it’s always a good idea to talk to your doc before making significant diet changes.

Time-restricted feeding
The time-restricted feeding (TRF) concept is simple: Narrow the window when you consume food. A recent small study conducted by Peterson with the Louisiana State University’s Pennington Biomedical Research Center suggests that eating within a six-hour window may boost fat burn. Two other small studies found that even eating meals within an eight-hour period may promote fat loss. If this narrow time frame sounds like a freaky fad diet, don’t worry—Peterson says that a 10-hour window, like 8 a.m. to 6 p.m., is very doable and still works.

Keep in mind that shifting your entire meal schedule can be a tricky behavioral change. “Fasting isn’t for everyone,” says Stephanie Middleberg, RD, owner of Middleberg Nutrition in New York City. “I am a fan of people working on eating less at night. Even stretching your fasting period from 8 p.m. to 8 a.m. could have tremendous benefits.”


Two-week cycling
A study in the International Journal for Obesity found that obese men who dieted two weeks on, then two weeks off for 30 weeks lost more weight than those who dieted continuously. These intermittent dieters kept the weight off for the long term, too. The mechanism at play isn’t totally clear, but it’s possible that “the body may not fully adapt to intermittent dieting in a way that would permanently slow down your metabolism,” Peterson says.

You don’t even have to do two-week cycles. "We don’t know at this point what the ideal schedule is," Peterson notes. “To a degree, I think the scheduling depends on the person and her preferences.” So if, say, one week on, two weeks off seems more realistic for you, it’s fine to tweak the format to fit your needs. Peterson recommends giving it a couple of months for your body to adapt.


Before you try this on-off strategy, remember this: You can’t eat whatever you want during your no-dieting period. "Consuming 5,000 calories just because it’s a ‘free’ week is not efficient. You still want to think about filling your body with whole foods," says Jennifer Cholewka, RD, senior clinical dietitian at the Mount Sinai Hospital in New York City.

Going vegan... until dinner
Popularized by the book Eat Vegan Before 6:00, by Mark Bittman, this scenario eliminates all animal products and focuses on eating vegan protein sources, vegetables, whole grains, and healthy fats until your evening meal. Plus, swapping animal protein for vegan sources slashes calories and saturated fat and has real weightloss potential. "When my clients break from consuming animal protein at all meals, they also realize how full they get when reintroducing it, so they often have a lot less at one sitting," Middleberg says.


On the flip side, she points out that you need to make sure you’re still getting enough protein, carbs, and fat during the day so you aren’t ravenous at dinner and end up overeating.

The 5:2 diet
This plan is named after a book by the same name. (Benedict Cumberbatch and Jimmy Kimmel have both tried it.) A few studies have linked the regimen—which calls for eating normally five days of the week and only 25 percent of your typical calorie intake for two days of your choice—to weight loss and lower insulin levels. “If I were to try any part-time diet, the 5:2 plan would be my pick,” says Cholewka.

"You’re responsible for remembering your eating schedule and keeping an eye on calorie counts, but you aren’t burdened by strict food lists." However, keep in mind that, as your body adjusts, you may feel the effects of hunger more acutely, she adds.

Worried that severe restriction will get to you? Peterson reversed the plan a bit for herself. "In the past, when I lost weight, I did an approach where five days a week I would cut down about 15 percent of my calories," she explains. "Then I would eat healthy but normal for two days each week."

Source:
-health.com