Category Archives: Hormones

Separating Fat from Fiction: 10 Fat Facts You Need to Know

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“Everyone seems to be talking about fat these days. That fat somehow is good now and can help with weight loss and disease prevention.  How can that be true when for decades we all were told that fat was the bad guy?” asks this week’s house call. “What are its benefits? Are there any downsides to eating more fat?”

This question comes at the perfect time.  I have just finished writing my new book Eat Fat, Get Thin, hitting the bookstores on February 23, 2016. I wrote this book because almost everyone I know – doctors and patients and eaters alike are all confused about fat and still hold on to myths and misinformation that prevents them from taking advantage of the latest science to lose weight and get healthy. 

You’re likely familiar with many of them: Fat makes us fat, contributes to heart disease, leads to diabesity; saturated fat is bad; vegetable oils are good…I could go on, but I think you know what I’m talking about.

None of these beliefs about fat are true.  In my latest book, I combined the latest research with my several decades of empirical evidence working with patients to prove what I’ve long discovered: The right fats can help you become lean, healthy, and vibrant.

Fat is one of the body’s most basic building blocks. The average person is made up of between 15 and 30 percent fat! Yet for decades, we’ve unfairly demonized dietary fat, diligently followed a low-fat diet that almost always equates into a high-sugar and high-refined carb diet that contributes to insulin resistance, obesity, heart disease, type 2 diabetes, and numerous other problems.

Simply put: Sugar, not fat, is the real villain that steals our health and sabotages our waistlines.

With Eat Fat, Get Thin, I’m determined to separate fat from fiction by giving you the skinny on fats – what to eat and how to use dietary fats to regain your health and ideal body weight. Eating lots of the right fat will make you thin. The right fats increase metabolism, stimulate fat burning, cut hunger, optimize your cholesterol profile, and can reverse type 2 diabetes and reduce your risk for heart disease.

For now, let’s look at 10 take-home fat facts.

  1. Sugar, not fat, makes you fat.  More sugar means your cells become numb to insulin’s “call.” Your body pumps out more and more insulin to pull your blood sugar levels back down. You can’t burn all the sugar you eat. Inevitably, your body stores it as fat, creating insulin resistance and overall metabolic havoc.
  2. Dietary fat is more complex than sugar. There are some 257 names for sugar, but despite very minor variations, they all create the same damage. In other words, sugar is sugar is sugar; it all wreaks havoc on your health. Fat is more complex. We have saturated, monounsaturated, polyunsaturated, and even trans fats, not to mention subcategories within each group. Some fats are good; others neutral; and yes, a few are bad.
  3. Low-fat diets tend to be heart-unhealthy, high-sugar diets. When people eat less fat, they tend to eat more starch or sugar instead, and this actually increases their levels of the small, dense cholesterol that causes heart attacks. In fact, studies show 75 percent of people who end up in the emergency room with a heart attack have normal overall cholesterol levels. But what they do have is pre-diabetes or type 2 diabetes.
  4. Saturated fat is not your enemy. A review of all the research on saturated fat published in the American Journal of Clinical Nutrition found no correlation between saturated fat and heart disease. As with all fats, quality becomes key here. The fats in a fast-food bacon feedlot cheeseburger will have an entirely different effect than saturated fat in coconut oil. Let’s stop classifying it all as the same.
  5. Some fats are unhealthy. They include trans fat and inflammatory vegetable oils. Unfortunately, these fats have increased in our diet as they make us fatter and contribute to inflammation, which plays a role in nearly every chronic disease on the planet.
  6. Everyone benefits from more omega 3s. About 99 percent of people are deficient in these critical fats. Ideal ways to get them include eating wild or sustainably raised cold-water fish (at least two servings weekly), buying omega-3 rich eggs, and taking an omega-3 supplement twice a day with breakfast and dinner that contains 500 – 1,000 milligrams of omega-3 fats (a ratio of roughly 300 EPA to 200 DHA is ideal).
  7. Eating fat can make you lean. Healthy cell walls made from high-quality fats are better able to metabolize insulin, which keeps blood sugar better regulated. Without proper blood sugar control, the body socks away fat for a rainy day. The right fats also increase fat burning, cut your hunger, and reduce fat storage.  Eating the right fats makes you lose weight, while eating excess sugar and the WRONG types of fat make you fat.
  8. Good fats can heal. I have many diabetic patients whose health improves when I get them on diet that’s higher in fat. I had one patient with high cholesterol who could not lose weight, so I bumped up her healthy fat content to 70 percent. (I don’t recommend this for most patients; hers was an extreme case.) Her cholesterol plummeting from 300 to 190, her triglycerides dropped 200 points, and she lost 20 stubborn pounds that she couldn’t ever lose before!
  9. Your brain is about 60 percent fat. Of that percentage, the biggest portion comes from the omega-3 fat called docosahexaenoic acid (DHA). Your brain needs DHA to spark communication between cells. Easy access to high-quality fat boosts cognition, happiness, learning, and memory. In contrast, studies link a deficiency of omega-3 fatty acids to depression, anxiety, bipolar disorder, and schizophrenia.
  10. Your body gives you signs whether or not you are getting enough quality fat. The higher-quality the fat, the better your body will function. That’s because the body uses the fat you eat to build cell walls. You have more than 10 trillion cells in your body, and every single one of them needs high-quality fat. How do you know if your cells are getting the fats they need? Your body sends signals when it’s not getting enough good fats. Warning signs include:
  • Dry, itchy, scaling, or flaking skin
  • Soft, cracked, or brittle nails
  • Hard earwax
  • Tiny bumps on the backs of your arms or torso
  • Achy, stiff joints

I eat fat with every meal, and I’ve never felt better. The right fats can improve your mood, skin, hair, and nails, while protecting you against Type 2 diabetes, dementia, cancer, and much more.

Among my favorite sources of fat include:

  • Avocados
  • Nuts—walnuts, almonds, pecans, macadamia nuts, but not peanuts (one study showed a handful of nuts a day reduced death from all causes by 20 percent)
  • Seeds—pumpkin, sesame, chia, hemp
  • Fatty fish, including sardines, mackerel, herring, and wild salmon that are rich in omega-3 fats
  • Extra virgin olive oil (a large study showed that those who consumed 1 liter a week reduced heart attacks by 30 percent)
  • Grass-fed or sustainably raised animal products.
  • Extra virgin coconut butter, which is a great plant-based source of saturated fat that has many benefits.  It fuels your mitochondria, is anti-inflammatory, and  doesn’t cause problems with your cholesterol.  In fact, it may help resolve them.  

Be Informed, Be Healthy.

11 Science-Backed Tips For Your Best Sleep Ever

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Here’s a look at some of the most fascinating sleep studies published this year. Use them to achieve more quality shut-eye in 2016 — and better health overall.

1. Mindfulness meditation promotes better sleep.

Compared to adults who underwent a standardized program designed to teach healthier sleep habits, participants who incorporated simple mindfulness techniques into their routine reported fewer symptoms of insomnia, depression, and fatigue.

2. Interrupted sleep is actually worse than short sleep.

Eight hours of shut-eye might not be all that restorative if you’re constantly being interrupted, suggests recent Johns Hopkins Medicine findings. After just two nights of poor sleep, subjects who were woken up several times throughout the night had worse moods compared to those who slept for less time overall but weren’t interrupted.

“When your sleep is disrupted throughout the night, you don’t have the opportunity to progress through the sleep stages to get the amount of slow-wave sleep that is key to the feeling of restoration,” explains lead study author Patrick Finan, Ph.D., an assistant professor of psychiatry and behavioral sciences at the Johns Hopkins University School of Medicine.

3. Problems controlling your emotions could lead to insomnia.

Are certain personality types more prone to insomnia than others? Maybe, according to new Swedish findings. Researchers surveyed more than 2,000 adults about their emotional regulation (like impulse control or emotional awareness) and sleep habits at the start of the study and again 6 to 18 months later.

They found that survey-takers who had gotten worse at regulating their emotions over time were 11 percent more likely to develop insomnia compared to people whose emotion regulation had stayed the same.

The takeaway? “These findings … suggest that teaching people strategies for regulating their emotions might help prevent new cases of insomnia to occur and decrease the risk of persistent insomnia,” explains lead researcher Markus Jansson-Fröjmark.

4. Nature could be the key to better sleep.

Whether it’s a tree-lined park or a serene beach, the great outdoors can help some people avoid counting sheep. In a large-scale survey of more than 255,000 people, researchers found those who reported the most nights of poor sleep were less likely to have access to natural spaces. The link was particularly strong for men and adults over 65.

People who lived near green spaces tended to be more active, and it’s well-known that exercising regularly can help you sleep better. “If there is a way for persons over 65 to spend time in nature, it would improve the quality of their sleep — and their quality of life — if they did so,” says study author Diana Grigsby-Toussaint, a University of Illinois professor of kinesiology and community health, as well as a faculty member in the University of Illinois’s Division of Nutritional Sciences.

5. You probably need fewer sleep meds.

Sometimes, your doctor might decide that taking sleep meds is the right strategy for temporarily treating your insomnia.

But new research shows you might need less medication than you think. A sleep medicine study involving 74 participants found that taking half of the standard amount of Ambien (5 mg instead of 10 mg) is effective as a maintenance dose.

“The full dose may or may not be required to get the initial effect, but certainly maintaining the effect can be done with less medication,” said the study’s senior author Michael Perlis, Ph.D., an associate professor in Penn’s department of psychiatry and director of the Penn Behavioral Sleep Medicine Program. Still, always talk to your doctor before making any changes to your medication regimen.

6. Kids sleep better with a nighttime routine.

If bedtime has turned into a battle with your little one, you might want to think about instituting a nightly routine, according to recent research from the American Academy of Sleep medicine.

In a study of more than 10,000 children under age 6, experts found that having a regular bedtime helped kids fall asleep faster, wake up less throughout the night, and sleep longer. And those who also had a consistent bedtime routine — like a bath or a story before bed — slept an hour longer each night and had fewer behavior problems during the day.

7. Napping can help you think more clearly.

A full night’s sleep isn’t the only thing that can boost your brainpower. According to a recent University of Michigan study, taking a 60-minute nap can make it easier to solve difficult, frustrating problems and make you less impulsive.

The findings, researchers say, could be especially important for people who need to recharge while working long shifts, like health care workers. Fortunately, we know that shorter naps can help those with standard 9-to-5 jobs work smarter, too.

8. Eating less at night can help you deal with sleep deprivation.

Whether your obstacle to sleep is a new baby, a tight project deadline, or a pet that wants to play all night, there will be nights when eight hours of quality sleep just isn’t achievable. In those cases, limiting the nighttime snacks can help minimize the unpleasant consequences.

Recent University of Pennsylvania research found that eating lighter at night helps stave off the lack of alertness and difficulty concentrating that tends to accompany a night of fragmented sleep.

Researchers still aren’t sure how eating less minimizes the effects of fragmented sleep. But if you know you won’t be getting much sleep, consider eating lighter fare like soup or salad for dinner.

9. Experiencing insomnia? You should address it ASAP.

Taking steps to address insomnia as soon as it starts is more effective than waiting until it turns into a chronic problem, says a recent study published in the journal Sleep. The fix is actually easier than you would expect.

When adults who had been suffering from insomnia for less than three months underwent an hour of cognitive behavioral therapy, 60 percent reported improvements within one month, and 73 percent reported improvements within three months.

10. Sleeping too much is really unhealthy.

You know that logging eight hours of snooze time is essential for your health and well-being. But sleeping for longer than that appears to increase the risk for stroke by as much as 46 percent, found a University of Cambridge study of more than 10,000 people.

“We need to understand the reasons behind the link between sleep and stroke risk. What is happening in the body that causes this link? With further research, we may find that excessive sleep proves to be an early indicator of increased stroke risk, particularly among older people,” says lead study author Kay-Tee Shaw.

If you’re consistently sleeping for more than eight hours a night, it might be worth setting an alarm to prevent oversleeping.

11. Melatonin helps you sleep better in a noisy environment.

Whether you live in a bustling city or have roommates who love staying up late, taking melatonin can help.

When Chinese researchers studied the sleep quality of 40 healthy adults who were forced to snooze while listening to recordings of loud noises, those who took melatonin supplements slept better compared to those who used earplugs or eye masks. They felt less anxious in the morning, too.

Be Healthy.

4 Essential Supplements Everyone Should Take

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4 Essential Supplements Everyone Should Take

One of the most common questions I’m asked is “should I be taking daily supplements and if so, which ones?” If you have heard me speak you know I always say, “ it’s not what you eat, it’s what you can digest and absorb.” In an ideal world, your diet would be pristine and your gut would be in perfect shape to digest and absorb all of the micro and macro nutrients you need to stay healthy. Unfortunately, the modern world looks very little like that anymore.

Our Western diet is filled with nutrient-poor and calorie-dense processed foods, GMOs, and pesticides. Even our soil has become devoid of nutrients, which means that the food that’s grown in it has declined in nutritional value. We are constantly exposed to toxins in our food, water, air, and even personal care and cleaning products. Our stress levels have skyrocketed and many people are dealing with gut issues, such as Candida and SIBO, which interfere with proper nutrient absorption.

This combination of a decrease in nutrients in our food and an increase in stress, toxins, and gut issues like leaky gut is why we can no longer get all of the vitamins and minerals we need from food alone, and I believe everyone should use a few key supplements to maintain optimal levels of nutrients.

Because we are all unique individuals and biochemically different, the answer to which supplements should you take is not so black and white. In today’s world, I do believe that everyone should be taking supplements of some sort, but the best supplement regimen for you may be different than what’s best for your mother or sister or brother. That being said, there are some essential supplements that I recommend for everyone to take.

 

1. High-Quality Multivitamin

Since there is no way to know exactly which nutrients you’re deficient in without proper testing, I recommend a high-quality multivitamin to all my patients and their families.

The multivitamin I recommend should be high-potency and designed for optimal absorption and bio-availability, because like I said before, it’s what you can digest and absorb that counts. It should provide a wide range of vitamins and minerals, as well HCL to help with digestion and powerful carotenoids.

 

2. Omega 3

The benefits of omega-3 fatty acids are widely publicized. They reduce inflammation and may help lower the risk of chronic diseases like heart disease, cancer, and arthritis. And, because they are highly-concentrated in the brain, omega-3 fatty acids are also important for memory, cognition, and behavior.

In addition to maintaining sufficient levels of Omega 3, it’s also important to ensure you have a proper omega-3 to omega-6 ratio in your body. You need both of these fatty acids to stay healthy, but problems arise when your intake of omega-6 fatty acids (which are often inflammatory) outweighs your consumption of omega-3 fatty acids (which are anti-inflammatory).

Research suggests that humans evolved on a diet consisting of an omega-6 to omega-3 ratio of 1:1. The modern diet, which is full of processed foods, refined oils, and not enough fruits and vegetables, supplies an omega-6 to omega-3 ratio of 15:1 to 17:1. This ratio is highly inflammatory and a recipe for disease. This is where Omega 3 supplements come in.

You want to be particularly careful about the source of your omega 3 supplements because they are extracted from fish, so many of them contain mercury. The ones you use should be tested and certified mercury-free by a third-party. It should contain EPA and DHA – two omega-3 fatty acids that help balance your fatty acid ratio, reduce inflammation, and improve brain function. Those with rheumatoid arthritis or any other chronic pain condition can take up to 4 grams (8 softgels) a day to reduce inflammation and pain.

 

3. Probiotics

The future of medicine is turning toward your microbiome, the ecosystem of bacteria and other microbes that live in your gut, to prevent and reverse many diseases. We now know that nearly 80% of your immune system is located in your gut, and up to 95% of your serotonin (the neurotransmitter responsible for regulating mood) is produced in your gut.

This means that if the balance of bacteria in your gut is thrown off, it can lead to a whole host of problems, including autoimmunity, depression, anxiety, and leaky gut, to name a few. Taking a probiotic every day can help keep your microbiome in balance, which promotes a healthy GI tract, relieves digestive discomfort, promotes a normal bowel pattern, and supports overall wellness.

Not all probiotics are created equal, though. Many probiotics contain a mixed bag of bacteria strains, are often grown using dairy, soy, or yeast, and usually need to be refrigerated, making them difficult to travel with. It’s best to take a broad-spectrum probiotic that includes bacteria strains that are naturally found in your gut, and have been researched and proven to boost gut health and immune response.

I recommend 100 billion units daily for healing gut damage, infections, and imbalances, and 30-60 billion units daily for maintenance.

 

4. Vitamin D

Vitamin D is unique in a couple of important ways. First, your body can make its own vitamin D when your skin is exposed to sunlight. Second, vitamin D is converted into a hormone in your body. Hormones are your body’s chemical messengers, they travel through your blood to your tissues and organs activating chemical reactions that control everything from metabolism to growth and development to mood. Over 50,000 of the chemical reactions in your body require the presence of adequate amounts of vitamin D in your blood. The vitamin contributes to bone strength, heart health, and cancer prevention. Vitamin D also plays an important role in your immune system, and can be a determining factor in whether or not you develop an autoimmune disease.

Conventional medicine defines vitamin D3 levels of 30 to 100 ng/mL as normal, but I always recommend keeping your vitamin D3 levels around 60 to 90 ng/mL for optimal health. If your vitamin D3 levels are low, you can take 5,000 to 10,000 IU per day until you reach your ideal level.

Never take more than 5,000 IU of vitamin D3 per day without a physician’s supervision and regular blood testing.

It is wise to accept that supplementation, with the best quality ingredients, is essential to Stay Healthy.

 

The Million-Dollar Question: “How Much Sleep Do I Need?”

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Based on the 2013 International Bedroom Poll by the National Sleep Foundation, 25 percent of Americans report having to cut down on sleep due to long workdays. On average, Americans get only 6.5 hours of sleep on weeknights, although 7.25 hours is needed in order to function optimally. Canadians fare slightly better in this regard. On average, Canadians get just over seven hours of sleep per night.

Sleep is imperative for physical and mental health. Remember, cutting back on even just a few hours of sleep every night can have serious, far-reaching effects on your health.

As a general rule, children, especially infants, need significantly more sleep than adults. Sleep experts recommend the following for different age groups:

How Much Do Newborns Sleep
    • Toddlers (1 to 3 years old ) – 12 to 14 hours a night
    • Preschoolers (3 to 5 years old) – 11 to 13 hours a night
    • School-aged children (up to 12 years old) – 10 to 11 hours a night
    • Teenagers – About 9 hours a night

Use your child’s mood as an indicator to determine if he or she is getting enough sleep. Excessive fussiness, irritability, crying, or tantrums are often linked to lack of sleep. Frequent yawning throughout the day is another dead giveaway that your child may need more snooze time.

How Much Do Newborns Sleep?

Babies do not have regular sleep cycles until they’re about 6 months old. While newborns sleep about 16 to 17 hours per day, they may only sleep for 1 or 2 hours at a time. As babies get older, they need less sleep. However, different babies have different sleep needs. It is normal for a 6-month-old to wake up during the night, and to go back to sleep after a few minutes.

To ensure your baby will always get a good night’s sleep, I advise you to follow these safe sleeping habits:

  • Let your baby sleep on his/her back at night or even during nap time to avoid chances of accidentally rolling onto his/her stomach.
  • Remove toys or pacifiers with strings or cords from your baby’s crib or sleeping area to prevent risks of choking or strangulation.
  • Make sure the room’s temperature is not too hot or too cold for your baby (preferably somewhere around 70 degrees Fahrenheit).
  • Keep your baby’s sleeping area smoke-free at all times.
  • Shelter your baby from exposure to toxins by using only organic beddings and mattresses free from harmful chemicals and chemical flame retardants. These dangerous compounds can also be found in nursing pillows, car seats, changing table pads, high chairs, strollers, portable cribs, sleeping wedges, walkers, and other baby care products.

How Much Sleep Is Too Much?

Too much of something can be bad for you. While there are a lot of Americans who lack sleep, there are also some who may be sleeping more than they should – a habit that can also have negative effects on your health.

Sleep Deprivation

In one study, researchers revealed that people in their 60s and 70s who sleep nine hours or more each night have a more rapid decline in their cognitive function than those who sleep between six and eight hours. Surprisingly, the long sleepers (9 hours or more) comprised a large portion (40 percent) of the 2,700 study participants. Another 49 percent were considered normal sleepers (6 to 8 hours), while 11 percent slept just five hours or less.

To find out if you’re getting enough sleep, observe how long it takes you to fall asleep. If you fall asleep within a few minutes of your head hitting the pillow, chances are you’re most likely sleep deprived. A well-rested person, on the other hand, will take about 10-15 minutes to fall asleep at night.

5 Simple Secrets to a Sound and Restful Sleep

If you’ve been tossing and turning in bed and have been experiencing some difficulty sleeping at night, I recommend giving these simple lifestyle changes a try:

  • Stop watching television or using any of your electronic gadgets at least an hour before going to bed. The blue light from these devices tricks your brain into thinking it’s still daytime and messes up your circadian rhythm.
  • Do not eat a heavy meal or spicy foods close to bedtime.
  • Take note of key factors that disrupt your body’s healthy melatonin production. These include electromagnetic field (EMF) sources and too much light in your bedroom. Switch off Wi-Fi devices and remove all electronics from your room. You can also wear an eye mask or turn off all the lights so you can sleep in total darkness.
  • Keep the temperature in your bedroom at 70 degrees Fahrenheit (21 degrees Celsius). According to studies, the optimal room temperature for sleep is quite cool, between 60 to 68 degrees F (15.5 to 20 degrees C). However, keeping your room cooler or hotter than that range can lead to restless sleep.
  • Make sure your pillows and mattresses are made from wholesome organic materials that do not contain harsh substances like chemical flame retardants. Studies have shown that flame retardants have numerous side effects, especially in children. In fact, approximately 90 percent of Americans have some level of flame retardant chemicals in their bodies.

Sleep well and Be Healthy.

Superfood: 8 Powerful Alfalfa Benefits

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Superfood Spotlight- 8 Powerful Alfalfa Benefits

Alfalfa benefits our health in some amazing ways.

What is Alfalfa?

Alfalfa is an extraordinary superfood and has been prized for its healing properties for centuries.

The ancient literature on this incredible plant—the edible parts look like tufts of bean sprouts—dates back to 1300 B.C., and it was used in Iran as fodder for horses. It would find later use in traditional Chinese and Indian Ayurveda as a treatment for a plethora of ailments.

Alfalfa is a perennial plant that grows in a temperate climates and sends its roots up to 20-30 feet deep into the ground.

This allows it to extract essential minerals from the earth that make it such a wonderfully nutritious source of amino acids, vitamins, and minerals.

It belongs to the Fabaceae family, which also includes the humble pea. Although alfalfa is not always thought of as a green, the name itself derives from the arabic term for “green fodder”. That’s good enough for me!

Nutritional Benefits of Alfalfa

Alfalfa benefits milk-producing livestock because of its high protein content and digestible fiber, and is primarily used as both a fresh and dried fodder for horses and livestock.

Besides being a rich source of protein and fiber, alfalfa is also rich in most of the vitamins and some essential minerals like zinc, manganese, magnesium, iron and calcium.

Eventually, the health benefits of alfalfa came to made use of by humans as well.

In its grassy (cellulose) form, it’s problematic for our digestion, but used as seed sprouts, juice, or as dried leaves in powder, tablet or tea form, it’s a wonderful addition to our diet.

I personally love alfalfa sprouts in my salads and lettuce wraps.

How the Superfood Alfalfa Benefits Your Health 

With it being a virtual nutritional powerhouse, it is not surprising that alfalfa benefits us in so many varied ways. I’ve listed some of its most important benefits here:

1. Reduction of Serum Cholesterol

Alfalfa is rich in saponins, phytoestrogen, antioxidants and digestible fiber, all of which prevent fat from clogging up our arteries. Though the sprouts are not very rich in saponins, the dried leaf powder does manage to control serum cholesterol significantly.

2. Control of Diabetes and Obesity

Its high digestible fiber content ensures a feeling of satiety which can reduce our hunger and also our obesity. All of this indirectly benefits patients suffering from diabetes and obesity.

3. Relief from Constipation

The presence of digestive fiber and digestive enzymes in alfalfa is of humongous benefit to our digestion.

4. A Great Source of Protein

Alfalfa sprouts and dried leaf powder are rich sources of easily digestible protein and are therefore a great source of protein for vegans and vegetarians.

5. A Source of Essential Vitamins

Alfalfa is perhaps one of the few foods that can take care of most of your body’s vitamin requirements.

The phytonutrients in the plant include phytoestrogens, saponins, flavonoids, alkaloids, coumarins, phytosterols, amino acids, vitamins, terpenes and digestive enzymes.

That’s a mouthful, but that’s not all!

It’s also a rich source of Vitamins C and K and caters to the daily requirements of the B complex family of vitamins.

In addition to the vitamins, the daily requirements of some essential minerals like magnesium, potassium, zinc, iron, and calcium are adequately fulfilled by eating alfalfa.

Zinc and magnesium are essential ingredients required for the production of testosterone, which makes them an essential requirement for reproductive health, especially in the males.

Adequate testosterone levels are essential for physically active people—especially athletes.Considering this, it’s clear that consumption of alfalfa is a good way to build your body for high performance. I wish I ate more of it when I was a professional football player!

6. Cardiovascular Health

Alfalfa contains certain compounds that prevent the formation of atherosclerotic plaques and clots.

Alfalfa also provides the body with flavonoids, which help in the relaxation of the vascular smooth muscles, thereby rendering them more pliant and thus less susceptible to clogging.

This directly decreases the chances of a cerebrovascular accident and myocardial infarction. In short, it does wonders for your cardiovascular health.

7. Alleviating Kidney Problems and Relieving Fluid Retention

Sluggish kidneys are known to improve with regular use of alfalfa. In fact, it has been traditionally used as a diuretic and many herbalists prescribe it in kidney and prostate ailments.

The thinking is that it reduces the blood urea levels and improves creatinine clearance. This has a cascading effect in relieving fluid retention in patients, which in turn improves overall health.

8. Hormonal Benefits for Women

Alfalfa benefits women deeply as it’s an extremely rich source of phytoestrogens.

Regular use of alfalfa provides for a hormonal balance in premenopausal and menopausal women.

These are just a few scientifically proven benefits of alfalfa. If you take a look at the history of its use in the realm of folk healing, there are so many more to consider.

Alfalfa tea has been traditionally prescribed to people suffering from various respiratory conditions, everything from bronchitis and whooping cough to allergies and hay fever.

It has also been known as a folk remedy for osteoarthritis and rheumatoid arthritis. Finally, alfalfa acts as an adaptogen, which helps your body restore itself to a general state of balance.

YURI ELKAIM