I am excited to share a video with you this week from a kindred spirit; my friend and colleague Deanna Norelli of Tulasara Wellness.
Deanna is a wellness advocate and educator . She combines her western health training in nutrition with her eastern yoga training to help her clients achieve optimal health.
Deanna offers weekly virtual yoga classes, monthly virtual wellness workshops and annual wellness coaching programs encouraging each individual to be a better steward of their God-given temple. You can find more information on her offerings at TulasaraWellness.com.
Deanna has a passion for yoga, Ayurveda, digestive health, and an anti-inflammatory lifestyle. This passion provides the unique perspective in her first in a series of videos discussing the Anti Inflammatory Life Style where she offers simple and practical tips to apply to your every day life.
Quercetin is the most abundant flavonoid in the human diet, providing you eat a diet high in fruits and vegetables. A flavonoid is a plant pigment with antioxidant properties. Quercetin is found in many fruits, vegetables and herbs and is safe to consume.
WHERE CAN IT BE FOUND?
Quercetin is found naturally in many plant foods, particularly in the outer layer or peel. Onions are the food found to have the highest amount of quercetin.
The health benefits of flavonoids, like quercetin, come from their antioxidant functions inside the body. Antioxidants bind and neutralize free radicals, preventing them from causing cellular damage. This damage leads to inflammation. Normally, the inflammation goes away after the immune system eliminates the offender or repairs the damaged tissue. When the body is unable to do this, the inflammation becomes chronic and may lead to numerous chronic conditions, including:
In an 8-week study of 50 women with rheumatoid arthritis, it was observed that the women who took 500 mg of quercetin daily experienced significantly reduced early morning stiffness, morning pain, and after-activity pain. They also had reduced markers of inflammation, such as TNFα, compared to those who received a placebo. (Pub Med)
This research is promising but more research in humans is needed.
ARE THERE BENEFITS OR DANGERS TO TAKING IT AS A SUPPLEMENT?
When consumed in food, quercetin is generally safe for everyone, including pregnant and breastfeeding women. Because studies on safety of quercetin supplements are lacking, supplements should be avoided if you are pregnant or breastfeeding.
Quercetin may interact with various medications, including blood thinners, blood pressure medications, and antibiotics. Speak with your health care provider before taking any supplement, including quercetin.
As a supplement, quercetin appears to be generally safe with little to no side effects and many potential benefits.
Typical dosages range from 500–1,000 mg per day
Taking more than 1,000 mg of quercetin per day may cause mild symptoms:
Tingling sensations in the arms and legs
Very high doses of quercetin may damage the kidneys.
People with kidney disease should avoid quercetin
Quercetin has been safely used in amounts up to 500 mg twice daily for 12 weeks.
It is unknown if long-term use or higher doses are safe
Taking periodic breaks from taking quercetin may be a good idea
On its own, as a supplement, quercetin has a low bioavailability, which means your body absorbs it poorly.
Taking quercetin supplements with other compounds, such as Zinc,Vitamin C, or Digestive Enzymes like Bromelain, may increase effectiveness.
Quercetin is available as a dietary supplement in powder and capsule form.
People take this supplement for several reasons, including to:
Increase exercise performance
Maintain general health
The benefits of Quercetin are promising but more human research is needed.
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Zinc is considered an essential nutrient, meaning that your body can’t produce or store it. For this reason, you must get a constant supply through your diet.
Zinc is important for many essential functions in your body. It supports immunity, energy production, hormone function, mood and the cardiovascular system.
The body uses Copper in energy production and to support bone, skin, and neurological and cardiovascular health.
Zinc and copper are two essential minerals that balance each other out. If you take too much zinc, this can decrease copper levels in your body, but together they create a powerful antioxidant enzyme (copper-zinc superoxide dismutase), which is a critical defense against oxidative stress.
Dietary Zinc and Copper intake has fallen over the past hundred years due to modern farming practices. Modern fruits, vegetables and conventional meats are lower in mineral and vitamin content.
Zinc needs to be replenished daily because it is only stored for short periods of time.
Unlike Zinc, Copper can readily accumulate in the body into toxic concentrations.
WHICH FOODS ARE HIGH IN ZINC?
Animal sources contain a form of zinc that your body easily absorbs
Meat: Beef, Pork, Lamb, Bison
Shellfish: Oysters, Crab, Mussels, Lobster, Clams
Fish: Flounder, Sardines, Salmon, Sole
Plant-Based sources are absorbed less efficiently because of other plant compounds that inhibit absorption
Legumes: Chickpeas, Lentils, Black Beans, Kidney Beans
Seeds: Hemp, Pumpkin, Sesame
Whole Grains: Quinoa, Oats, Rice
Certain Vegetables: Mushrooms, Kale, Peas, Asparagus, Beet Greens, Potatoes, Green Beans
WHICH FOODS ARE HIGH IN COPPER?
Nuts & Seeds (Almonds, Cashews, Sesame Seeds)
WHAT DOES ZINC DO?
Helps your immune system defend against viruses and bacteria
Supports your body’s protein production
Helps your body make DNA (genetic material in all cells)
Supports your senses of Smell and Taste. Because one of the enzymes crucial for proper taste and smell is dependent Zinc, a zinc deficiency can reduce your ability to taste or smell.
Helps wounds heal
Fundamental to Skin Health
Helps reduce your risk of age-related diseases
WHO IS AT RISK FOR ZINC DEFICIENCY?
People who consume large amounts of alcohol
Pregnant and Lactating women
Older infants who are exclusively breastfed
People who consume too much copper
People who are malnourished, including those with anorexia or bulimia
People who are not absorbing nutrients effectively
Those Taking Acid Blockers
Those Who Have Gut Dysbiosis/Leaky Gut
People with Certain Diseases
Chronic Renal Disease
Chronic Liver Disease
Sickle Cell Disease
WHAT ARE SYMPTOMS OF MILD ZINC DEFICIENCY?
Impaired Wound Healing
WHAT ARE SIGNS OF GETTING TOO MUCH ZINC?
Loss of appetite
Low Copper Levels
Low Levels of ‘Good’ Cholesterol – HDL
WHAT ARE SIGNS OF A ZINC/COPPER IMBALANCE? (Most likely from elevated copper & low zinc)
Frequent Panic Attacks & Headaches
Slow Wound Healing
GI Issues, Diarrhea
Reduced Appetite/Weight Loss
Skin Issues: Acne/Eczema
Difficulty Digesting/Absorbing Protein
WHAT IS THE RECOMMENDED DAILY INTAKE (RDI) OF ZINC?
Men – 11 mg/day
Women – 8 mg/day
Pregnant & Breastfeeding Women – 12 mg/day
Unless a medical condition is hindering absorption, you should easily reach the RDI for zinc though diet alone
High-Dose zinc supplements can lead to dangerous side effects
Follow recommendations from your health professional and only take supplements when necessary. Typically a ratio of 15 mg of Zinc to 1 mg of Copper is recommended.
Ingesting too much zinc can cause deficiencies in other nutrients, like copper and iron
If you take supplements, choose chelated forms (the zinc is attached to an amino acid which makes it easier to pass into your intestines for absorption) like Zinc Picolinate (Thorne Brand or NOW Brand) or Zinc Orotate (Solgar Brand). Stay away from Zinc Oxide which is poorly absorbed
ARE YOU CURIOUS ABOUT YOUR LEVELS OF ZINC AND COPPER?
This test provides insight into levels of heavy metals – cadmium, lead, and mercury – as well as the essential minerals zinc, copper, magnesium, and selenium, along with a personalized plan for optimizing your health.
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I think it is safe to say that everyone loves a pleasant aroma. Pleasant may differ from person to person. Close your eyes and imagine an aroma that brings you joy. I love the smell of freshly mowed grass, freshly cut basil, and freshly squeezed limes. These aromas evoke pleasant memories and simply make me happy.
Another smell I love is the aroma of any citrus essential oil: grapefruit, lemon, orange, lime, just smelling the bottle makes me happy and energetic.
JUST ANOTHER PLEASANT SMELL OR IS THERE MORE TO IT?
When disease and illness are present, they can manifest as chemical imbalances. Underlying this chemical imbalance is an electromagnetic imbalance that has altered the specific vibrational frequencies of molecules, cells, tissues and organs within the body.
When you use an essential oil, which has a higher frequency than your body, it raises your vibratory quality. This is referred to as the Entrainment Principal – When the Higher Frequency meets the Lower Frequency, the Higher Frequency will pass thru and raise the Lower Frequency. This vibratory quality is the foundation of health or disease in our body.
In addition to disease and illness, a negative emotional state can decrease your body’s frequency by as much as 10-12 MHz
Clinical Research Shows that essential oils have the highest frequency of any natural substance known to man, creating an environment in which disease, bacteria, virus, fungus, etc., cannot live.
When you use essential oils, eat plants or spend time in nature, their higher frequency is transferred to you. You feel alive and connected.
DOES QUALITY MATTER?
One of the most important things I have learned is that not all essential oils are created equal. With anything you put into or onto your body, it is very important to find a trusted, reputable source, and 3rd Party Testing is a necessity.
If you use a toxic source, the toxin level is concentrated just like the oil is concentrated.
The essential oils don’t necessarily have to be organic. There are different laws in different countries. It may be impractical for a company from another country to obtain an organic rating with the United States. With all the testing that reputable companies do, you may be getting better quality than USDA certified organic.
HOW CAN ESSENTIAL OILS HELP?
There is plenty of research on essential oils out there with a long history of use. You will not find the placebo controlled, double blinded studies but you will find helpful information on the safety, botanical class, chemical properties and various uses with the potential benefits of each oil. The FDA has even given some of the oils the GRAS(Generally Recognized As Safe) designation. This is given to additives the FDA recognizes as safe for consumption.
Smell is the only sense that is wired directly into the brain. The effect is immediate.
Helps with mood, pain, anxiety and stress as well as causing physiological changes in the body.
Any of the EOs can be used for aromatherapy.
Inhale the aroma of the oil right out of the bottle.
Inhale from your hands.
Receive benefits of Aromatherapy and Topical use
Place a drop of EO in your palm, rub hands together, cup hands over your mouth and breath deeply
Put purified water into your diffuser
Use 10 drops of EOs
Set timer for desired amount of time
Inhaler (Abundant Health, see link below.)
Put 8-10 drops of the preferred oil(s) onto the wick, and reassemble
Open the inhaler, place near your nose and breathe deeply.
You can use any of these methods as often as you feel the need.
Essential oils are lipid soluble. When oils are applied to the skin they are absorbed into the dermis and stay in the local tissue (fat)
This can also allow them to be carried into the bloodstream to be used in other areas of the body.
Dilution of EOs with a carrier oil decreases the concentration but it increases the absorption in many ways
Test the oil on the back of hand or bottom of foot before use. If irritation develops, apply carrier oil. This will dilute the oil and help minimize the irritation.
Carrier Oils: MCT Oil, Avocado Oil or any healthy oil you have at home
Dilute or layer the oils as described below.
Dilute in the Palm of Your Hand
Mix chosen EO(s) with carrier oil in the palm of your hand and apply
Apply the oils one at a time to chosen area and then apply carrier oil
Roller Bottle (Abundant Health, see link below)
Add preferred EOs one at a time and then fill with carrier oil
Use 10-15 Drops for every 10ml of carrier oil
Apply to abdomen for digestive issues
Apply to bottoms of feet or palms of hands, ears or spine.
More information about this can be found with link below, Natural Aromatherapy Benefits
Wear as perfume – apply behind the ears or on the wrists
Use as often as you like
Should be used cautiously
Only those oils that have been deemed GRAS – Generally Recognized at Safe should be diluted and ingested only in recommend doses
Ingestion can promote healing & safely relieve many ailments
May be added directly to a beverage: Water, Tea, Coffee or a Smoothie
Best if blended in with a fat source
Put oil into a vegetable capsule (can be purchased on Amazon)
By the time the capsule dissolves, the oils will be in the right place.
WHAT ARE THEY GOOD FOR?
Lavender, Roman Chamomile, Valerian, Peace & Calming,
Cypress, White Fir, Balsam Fir, Spruce, Roman Chamomile, Peppermint, Spearmint, Lemon, Lime, Bergamot, Clove, Ginger, Frankincense