Air Pollution and Death

1 in 4 Deaths Linked to Air Pollution

March 30, 2016 | 94,508 views

By Dr. Mercola

That air pollution is a source of toxic exposure that can lead to ill health should come as no surprise. What may surprise you is just how great a toll it actually takes.

According to a recent report1,2,3,4 on environmentally related deaths by the World Health Organization (WHO), 1 in 4 deaths are related to living and working in a toxic environment—with air pollution being the greatest contributor to this risk.

Meanwhile, thanks to improved sanitation, mosquito nets, and access to safe water, communicable infectious diseases like malaria have decreased, although they still account for one-third of the global death toll each year.

Environmental Pollution Now a Greater Threat Than Communicable Diseases

According to WHO's report, air pollution is a major contributor to diseases such as lung and respiratory infections, heart disease, and cancer. (Water pollution was found to be a significant contributor to diarrheal diseases and infant mortality.)

Of the top environmentally related deaths in 2012, stroke came in at No. 1, followed by heart disease. According to Dr. Maria Neira, director of the Department of Public Health, Environmental and Social Determinants of Health at the WHO:

 "There's an urgent need for investment in strategies to reduce environmental risks in our cities, homes, and workplaces.

Such investments can significantly reduce the rising worldwide burden of cardiovascular and respiratory diseases, injuries, and cancers, and lead to immediate savings in healthcare costs."

WHO Director-General, Dr. Margaret Chan adds:

"A healthy environment underpins a healthy population. If countries do not take actions to make environments where people live and work healthy, millions will continue to become ill and die too young."

During the World Health Assembly in May, WHO has vowed it "will propose a roadmap to increase the global response by the health sector to reduce the effects of air pollution."

Brazilian City Demonstrates How Affirmative Action Pays Off

The report did include some good news though. A number of cities around the world have tackled environmental pollution head on, and the effects are readily observable. As reported by Global Post:5

"The WHO highlighted the example of the Brazilian city of Curitiba, where authorities are investing heavily in slum improvements, waste recycling, public transport and pedestrian walkways to encourage people to walk and cycle more.

Despite a five-fold population increase in the past 50 years, air pollution levels are comparatively lower than in many other rapidly growing cities and life expectancy is two years longer than the national average..."

Even Short-Term Air Pollution Exposure May Affect Your Diabetes Risk

In related news, American researchers warn that exposure to air pollution for as little as one or two months may be enough to increase your risk of diabetes6 — especially if you're obese.

While they're not sure of the mechanism behind this link, Mexican-Americans living in southern California were found to have an increased risk of high cholesterol, impaired blood sugar control, and insulin resistance after short-term exposure to air contaminants.

Lead author Dr. Frank Gilliland suggests inflammation may be the trigger — a hypothesis supported by previous research. As noted by Reuters:7

"[P]revious research has linked air pollution from traffic and other sources to an increased risk of type 2, or adult-onset, diabetes...PM 2.5 exposure was significantly associated with diabetes risk factors, with an effect equivalent to that of obesity..."

PM 2.5 refers to things like dust, dirt, soot, and smoke — particles smaller than 2.5 micrometers in diameter. These particulates can enter your system and cause chronic inflammation, which in turn increases your risk of any number of health problems, not just diabetes.

Air Pollution and Noise Pollution: A Double Whammy to Your Heart

Air pollution and noise pollution often go hand-in-hand, as some of the most heavily air-polluted areas are also those near loud busy roadways and airports.

Interestingly, earlier research has found that both air and noise pollution is independently associated with heart risks, specifically subclinical atherosclerosis, or hardening of the arteries.

In a German study8 of more than 4,200 people, researchers used a measure of arterial hardening known as "thoracic aortic calcification" (TAC) to estimate heart risks.

Exposure to fine particle air pollution increased TAC scores by nearly 20 percent while exposure to noise pollution increased TAC by about 8 percent.

This was after controlling for other variables that may influence heart health, such as age, gender, smoking, physical activity, alcohol use and more. What this means is that people living in high-risk areas need to account for both types of pollution to protect their heart health.

If you have an existing heart condition, air pollution becomes an even significant consideration. Previous research9 has shown that breathing exhaust fumes from heavy traffic may trigger a heart attack among this population – a risk that continues for up to 6 hours after exposure.

Simply sitting in heavy traffic has even been found to triple the risk of suffering from a heart attack, courtesy of the exhaust fumes.10

Interestingly, both fine particle matter air pollution and noise pollution are believed to increase your cardiovascular disease risk through similar biologic pathways, including by causing an imbalance in your autonomic nervous system (ANS).

Your ANS is intricately involved in regulating biological functions such as blood pressure, blood sugar levels, clotting and viscosity. As the researchers noted, "both exposures seem to be important and both must be considered on a population level, rather than focusing on just one hazard."

Pigeons Enlisted to Monitor Air Pollution in London

To raise awareness about air pollution in London, engineers at Plume Lab came up with a novel campaign. Pigeons carrying small backpacks equipped with air quality measuring devices were trained to fly "at strategic heights" over London during rush hour traffic. The equipment then automatically sent out the readings over Twitter.

According to the Christian Science Monitor:11

"The three-day campaign – ending Wednesday [March 16]– asks Londoners to help gather detailed, on-the-go, air-quality information by wearing similar sensing technology after the pigeons finish their rounds."

The "Pigeon Air Control" campaign was a temporary one, but Plume Lab has also created an app12 you can download to keep tabs of your local air quality.  A number of major cities around the world are included, and the tech company is working on adding more locations.

If you live in London and want to get a personal sensor to help monitor your air quality, you can find more information on Plume Lab's air patrol crowdfunding site.13

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Common Sense Precautions to Limit Exposure to Air Pollution

According to Michael Jerrett, director of the Center for Occupational and Environmental Health at the University of California, people living in areas with high air pollution would be wise to take some common sense precautions to limit their exposure, such as:14

• Limit outdoor exercise during peak commuting hours
• Avoid running or riding your bike along major highways
• Indoors, use a high-efficiency particulate air (HEPA) filter on your furnace and/or air conditioning unit. Alternatively, use a stand-alone unit

Pay attention to the Air Quality Index15 (AQI), released by the EPA to calculate five major air pollutants: ground-level ozone, particulate matter, carbon monoxide, sulfur dioxide, and nitrogen dioxide. If the AQI in your area is high, it may be wise to stay indoors as much as possible (provided you've taken steps to improve your indoor air quality as much as possible). At the very least, avoid exercising outdoors when air pollutants are high, such as during rush-hour traffic.

If you live in a heavily polluted area, your best option is to move, but I realize that isn't always a practical option. For most people, the best you can do is focus your attention on your immediate environment, which you have far more control over. The most effective way to improve your indoor air quality, for instance, is to control or eliminate as many sources of pollution as you can first.

Common Sources of Indoor Air Pollution

A shocking 2009 study16 that examined the air inside 52 ordinary homes near the Arizona-Mexico border found indoor air was far more contaminated than previously imagined. A whopping 586 chemicals were identified, including the pesticides diazinon, chlorpyrifos and DDT.

Phthalates were also found in very high levels. Even more disturbing, they detected 120 chemicals they couldn't even identify! So, what might you be breathing inside your home?  The following table is a summary of some of the most common pollutants and toxic particles found in indoor air, and their sources.

Pollutants	Sources
Molds	Water damage, high humidity regions, and humid areas of homes, like bathrooms and basements; most common molds are Aspergillus, Stachybotrys, and Penicillium; Aspergillus is a primary food for dust mites.
Bioaerosols (Biocontaminants such as airborne bacteria, viruses, etc.)	Humans, pets, moist surfaces, humidifiers, ventilation systems, drip pans, cooling coils in air handling units (can cause Legionnaires' disease and "humidifier fever")
Combustion By-products (PAH, CO, CO2, NOx)	Unvented kerosene and gas heaters, gas appliances, fireplaces, chimneys and furnaces, tobacco smoke, automobile exhaust from attached garages
Tobacco Smoke (including second-hand smoke)	Cigarettes, cigars, pipes can release mixtures of over 4,000 compounds
Formaldehyde	Pressed wood products (hardwood, plywood, fiberboard, etc.), urea-formaldehyde foam insulation, mattresses, clothing, nail polish, permanent press textiles, glue and adhesives, stoves, fireplaces, automobile exhaust
Arsenic	Pressure-treated wood products used for decks and playground equipment are often treated with arsenic-containing pesticides. Fluoridated water can also be a source of arsenic
Other Volatile Organic Compounds (VOCs)	Paints, solvents, wood preservatives, aerosol sprays, cleaners and disinfectants, copy machines/printers/faxes, carpets, moth repellents, air fresheners, dry cleaned clothes, hobby supplies
Phthalates (plasticizers)	Vinyl flooring, food packaging, shower curtains, wall coverings, adhesives, detergents, personal care products, toys, PVC pipe
Pesticides	Pest control poisons, garden and lawn chemicals
Asbestos	Deteriorating or damaged insulation, fireproofing, or acoustical materials
Heavy Metals (lead, mercury, cadmium, chromium, etc.)	Paints, cars, tobacco smoke, soil and dust; huge industrial pollutants
Radon (a radioactive gas that comes from uranium)	Building materials such as granite, well water, soil, outside air, smoke detectors, certain clocks and watches.  Hazardous levels of radon can be found in nearly 1 out of every 15 American homes, and radon is the second leading cause of lung cancer in the U.S.

Tips to Improve Your Indoor Air Quality

To improve the air quality in your home, open a few windows for five to 10 minutes each day, preferably on opposite sides of the house to create cross ventilation. Even if outdoor air quality is poor, indoor air can be 5 to 10 times more polluted, so getting rid of that stale air can be an important and simple step.

Next, since it is impossible to eliminate ALL air contaminants, one of the best things you can do is incorporate a high-quality air purifier. My recommendations for air purifiers have changed over the years, along with the changing technologies and newly emerging research.

There are so many varieties of contaminants generated by today's toxic world that air purification manufacturers are in a constant race to keep up with them, so it pays to do your homework. At present, air purifiers using Photo Catalytic Oxidation (PCO) appear to be among the best. These units use light to destroy air pollutants, rendering them harmless.17

Aside from using an air purification system, there are a number of other steps you can take to improve your air quality and greatly reduce the amount of air pollutants generated in your home:

Vacuum regularly using a HEPA filter vacuum cleaner. Standard bag or bagless vacuum cleaners are a major contributor to poor indoor air quality.  A regular vacuum cleaner typically has about a 20-micron tolerance. Although that's tiny, far more microscopic particles flow right through the vacuum cleaner than it actually picks up.  Beware of cheaper knock-offs that profess to have "HEPA-like" filters—get the real deal.  HEPA filters do a great job picking up small particles, but some are too small even for a HEPA. These include volatile organic compounds (VOCs). To filter these out, activated carbon filters are typically recommended.18	Switch to non-toxic cleaning products (such as baking soda, hydrogen peroxide and vinegar) and safer personal care products. Avoid aerosols, commercial air fresheners, and scented candles, which can out-gas thousands of different chemicals. Look for VOC-free cleaners.
Houseplants can markedly improve the air indoors. For tips and guidelines, see my previous article The 10 Best Pollution-Busting Houseplants.	Avoid powders. Talcum and other personal care powders can be problematic as they float and linger in the air after each use. Many powders are allergens due to their tiny size, and can cause respiratory problems.
Take your shoes off as soon as you enter the house, and leave them by the door to prevent tracking in toxic particles.	Don't hang dry-cleaned clothing in your closet immediately. Hang them outside for a day or two.  Better yet, see if there's an eco-friendly dry cleaner in your city that uses some of the newer dry cleaning technologies, such as liquid CO2.
Discourage or even better, forbid, tobacco smoking in or around your home.	Upgrade your furnace filters. Today, there are more elaborate filters that trap more of the particulates. Have your furnace and air conditioning ductwork and chimney cleaned regularly. Also ensure your combustion appliances are properly vented.
Avoid storing paints, adhesives, solvents, and other harsh chemicals in your house or in an attached garage.	Avoid using nonstick cookware, which can release toxins into the air when heated.
Make sure your house has proper drainage and its foundation is sealed properly to avoid mold formation. For more information about the health dangers of mold and how to address it, please see this previous article.	Regularly air out your car, especially if it's new. Chemicals from plastics, solvents, carpet and audio equipment add to the toxic mix in your car's cabin.  That "new car smell" can contain up to 35 times the health limit for volatile organic chemicals (VOCs), "making its enjoyment akin to glue-sniffing."17

Conversation with Byron Katie

5 Herbs to Detox Damaged Lungs by Steve Filmore

5 Natural Herbs To Detox Damaged Lungs

POSTED ON SEPTEMBER 22, 2015 BY STEVE FILLMORE

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Written by: Steve Fillmore

The World Health Organization (WHO) reports that approximately 6 million people are killed by tobacco each year, with 600,000 deaths from exposure to secondhand smoke.

There are more than 7,000 highly dangerous and toxic chemicals, including 60 carcinogens that are known to cause cancer in tobacco smoke, says the American Cancer Society.

The tobacco leaves used in cigarette production contain radioactive materials that can build up over time and predispose a smoker to higher chances of cancer.

How are herbs beneficial for the respiratory system?

Herbs that support lung health typically do so by offering the following benefits:

• Expectorant – Helps break up and expel chest congestion.
• Soothing – Helps to soothe inflamed nasal passages and airways.
• Calming – Calms the release of histamines.
• Antioxidant – May be a source of antioxidants and reduces oxidative stress.

Let’s take a look at 5 natural herbs to detox the Lungs.

1. Eucalyptus – Native to Australia, eucalyptus has been used by native people in Australia for millennia. The main compound in Eucalyptus is cineole. Cineole has many benefits – it’s an expectorant, can ease a cough, fights congestion and can soothe irritated nasal passages. It also supports the immune system during a cold or other general illnesses.

To Use: Take a high therapeutic grade essential oil and apply one drop onto your finger tip and place it under your nose. You can also place one drop in the palm of your hand and cup it over your nose and breathe. Essential oil can also be placed onto your chest in replacement of commonly know Vapo Rub.

2. Lungwort – Lungwort is a flowering rhizomatous that resembles the lung tissue in appearance. Lungwort contains compounds that are powerfully effective against harmful organisms that affect respiratory health.

To Use: Can be used as a tincture in tea.

3. Oregano – The two main components that make oregano effective for lung health are carvacrol and rosmarinic acid. Both compounds are natural decongestants and histamine reducers.

To Use: Apply one drop under your nose and inhale.

4. Lobelia – Lobelia contains an alkaloid known as lobeline, which thins mucus and breaks up congestion. It also stimulates the adrenal glands to release epinephrine, which relaxes the airways for easier breathing.

To Use: Commonly used as a tincture in teas.

5. Osha Root – Osha root contains many beneficial detoxifying components – camphor, terpenes, saponins, phytosterols and ferulic acid. This root promotes the cleansing of mucous from the lungs and sinuses while also protecting against respiratory infections. It also increases blood flow to the lungs, which increases overall health function.

To Use: Can be used as a tincture in teas.

Now, it’s always a personal choice on whether or not you want to quit smoking, but – especially considering the high rates of lung cancer and the toxicity of smoking – making the choice to quit is a powerful, life-enhancing decision.

If you choose to quit, not only will you be saving money and detoxing yourself from all the damage left behind by the habit, you will find that you’ll be able to breathe that much easier as you make a monumental leap towards a life of health and vitality.

• About Latest Posts

Steve Fillmore

Zumba Teacher and 2-time cancer THRIVER at Steve Fillmore

Steve Fillmore is a 2-time cancer THRIVER! His motto in life is: Love, Laugh, Live - Love yourself first; Laugh through all the crazy times; Live for life right now! Through proper diet, exercise and mindfulness, Steve has been able to recreate his body to work with and for him.

For fun, you can find Steve either teaching a Zumba class, or creating websites for clients.

Health Benefits of Cardamom, Medical Medium

Cardamom is a wonderful medicinal spice that has similar health properties as those of cinnamon and ginger. It is rich in minerals such as iron, manganese, calcium, and magnesium. It also contains antiseptic, anesthetic, antispasmodic, antiviral, and antioxidant properties. Cardamom is an excellent spice for the respiratory system and works as a natural expectorant in relieving congestion and phlegm from the lungs and sinus passages.

Cardamom is also great for the digestive system and stimulates the appetite as well as ease gas, nausea, indigestion, and cramping. It also helps to kill off any food borne bacteria in the digestive tract which helps to protect against food poisoning and gastric distress. Cardamom pods contain a compound called limonene which is usually found in citrus peels and is known to dissolve cholesterol containing gallstones, relive heartburn and gastroesophageal reflux (GERD), and prevent against breast, colon, liver, and stomach cancer.

Cardamom also contains several compounds that helps to prevent blood clots from forming in the blood stream, making is an important medicinal for those concerned with deep vein thrombosis, lupus, strokes, or pregnancy. It is also a highly beneficial spice for cardiomyopathy, fibromyalgia, vertigo, tinnitus, halitosis, asthma, urinary tract infections, and spasms or convulsions.

Cardamom works well as a diuretic and can reduce bloating, water retention, swelling, and edema. Cardamom pods can be chewed on in order to relieve tooth and gum pain and prevent infection. Cardamom is often used in sweet and savory dishes and can be prepared as a delicious, warming tea by placing 4 cardamom pods in 2 cups of water and simmer for 30 minutes, sweeten with raw honey if desired.

Cinnamon, ginger, or cloves can be added to the tea for additional health benefits. Cardamom can be found as whole pods or powdered online or at your local health food or grocery store.

Learn more about which spices can heal and restore your body in my new book, click here http://bit.ly/MM-book

Benefits of Eating Dill

Delving Into the Benefits of Dill

March 28, 2016 | 12,474 views

By Dr. Mercola

Dill is perhaps most well known for its use in making pickles, but it also makes a flavorful addition to salad dressings, fish, dips (such as mixed with plain yogurt and cucumber) and added to salads (especially egg salad).

Both the leaves and the seeds can be used in your cooking; the seeds have a stronger flavor than the leaves and taste similar to caraway seeds. They’re popular in German and Scandinavian cuisines.1

Dill is not only versatile in its uses but it’s also very easy to grow, making it an ideal herb for kitchen gardens. It doesn’t keep well either, so having a source nearby to snip fresh leaves from is ideal.

However, this herb also has a long history of medicinal use. In fact, the name dill comes from the Old Norse word “dylla,” which means “to soothe” or “to lull.”

Dill May Soothe Digestive Upset and Other Gastrointestinal Complaints

Dill has a long-held reputation as a soothing herb, especially for digestive complaints. It was even recommended by Dr. W.T. Fernie in 1897 as a remedy for quieting fussy children.2

Traditional remedies often point to dill for soothing a wide variety of gastrointestinal issues, including gas, diarrhea, heartburn and even ulcers. It was also sometimes recommended to relieve insomnia.

Dill was used by ancient Egyptians and Greeks for relieving gas, as well as by ancient Romans for everything from hiccups to constipation.3 Many of these uses have been backed up by modern-day science. According to a study published in BMC Pharmacology:4

“As a folk remedy, dill is considered for some gastrointestinal ailments such as flatulence, indigestion, stomachache and colic. Dill fruit has an antispasmodic effect on the smooth muscles of the gastrointestinal tract.”

The study found that dill seed extract had anti-ulcer activity in an animal study, as well as “significant mucosal protective and antisecretory [inhibits gastric secretions] effects.”5

The American Botanical Council further noted, “Dill herb is used for prevention and treatment of diseases and disorders of the gastrointestinal tract, kidney and urinary tract, for sleep disorders, and for spasms,” although they continued, “The effectiveness of the claimed indications is not documented.”6

Dill for Male Fertility and Sluggish Menstruation

Dill is considered to be an emmenagogue, or an herb that can help remedy a sluggish menstrual cycle. Dr. James Duke, author of the book “The Green Pharmacy” recommends making a tea from two teaspoons of crushed dill seeds as a remedy to encourage menstruation (pregnant women should avoid it).

Dill is also said to increase milk production in breastfeeding women, and the resulting dill-infused milk may further help to soothe a baby’s stomach. Because dill plants produce thousands of seeds, the plant has long been linked with enhanced fertility as well.7

One study found that dill seed increased sperm concentration and motility and decreased abnormal sperm in rats.8 Caution is warranted, however, as dill may act as an anti-fertility agent in women.9

What Else is Dill Good For?

Nutritionally speaking, dill contains vitamin C and manganese, but it is its phytochemicals that provide much of its beneficial punch.

Dill contains monoterpenes, including carvone, limonene, and anethofuran, along with flavonoids, including kaempferol and vicenin, which offer multiple potential health benefits.10

Anti-Cancer Effects

Carvone and limonene in dill weed oil have potential anti-cancer effects and “induced the detoxifying enzyme glutathione S-transferase” in mice.11 In other words, the dill provided protection against free radicals.

Dill is also considered a chemoprotective food that may help neutralize certain carcinogens, including benzopyrenes, which are found in cigarette smoke and smoke from charcoal grills.12

Cholesterol-Lowering Effects

Hamsters treated with a dill tablet or dill extract had significantly decreased lipid profiles, blood glucose and liver enzymes compared to control hamsters.13

Protective Against Atherosclerosis

When rabbits were fed dill powder along with a fatty meal, they had significantly lower levels of total cholesterol, LDL cholesterol, glucose and fibrinogen (which is sometimes used to help measure risk of heart disease) following the meal.14

The researchers concluded dill “might have some protective values against atherosclerosis and that it significantly affects some biochemical risk factors of this disease.” They further explained:

“Dill is a short-lived perennial herb and is the sole specie of the genus Anethum. Its seeds contain 3% oil, carotene, flandrenin, limonene and tannin.

In traditional Iranian medicine, Dill has been used as sedative, carminative, antispasmodic, lactogogue, diuretic and home remedy for hyperlipidemia.

It has been found that other than glucose, dill significantly may reduce triglyceride, total cholesterol (TC) … LDL-cholesterol (LDL-C) and increases HDL-cholesterol (HDL-C) in diabetic rats. These effects have also been attributed to antioxidant contents of dill.”

Antimicrobial Properties

In one study, “dill exhibited antibacterial activity against natural microflora, coliforms, yeast and molds.”15

Antidepressant and Pain-Relieving Properties

Dill extract had significant antidepressant and pain-relieving properties without any adverse effects in a study on rats.16 According to the researchers, “The dose of 250 mg/kg, body weight shows the best antidepressant and analgesic effects.”

Bone Health

Dill contains nutrients that support bone health, including iron, magnesium, manganese and calcium.

Oral Health

Dill seeds have traditionally been chewed to freshen breath, while their antimicrobial properties may help to clean your mouth. According to the George Mateljan Foundation, “Dill was used by Hippocrates, the father of medicine, in a recipe for cleaning the mouth.”17

Dill Is a Versatile Herb for Your Health and for Cooking

In short, dill is a versatile herb that’s most known for its soothing effects on the gastrointestinal tract, but its beneficial properties extend to potentially helping to ward off chronic disease, relieve pain, help promote sleep and much more. Organic Facts added:18

“Dill is a relaxant, increases strength, and increases urination to help in the removal of toxins, excess salts, and water from the body. Furthermore, it is a carminative (helps remove excess gas), antispasmodic (prevents cramps), and an antiflatulent substance.

It stimulates lactation (galactagogue) and endocrinal secretions, enhances the libido due to the presence of Arginine and last but not the least, it ensures bone and dental health since it is a good source of calcium.”

For use in cooking, dill pairs especially well with salmon, chicken and eggs, or use it in sauces made from sour cream or cream or alongside vegetables like cabbage, carrots, cucumbers, beets or pickles. Dill should be added at the end of cooking to protect its flavor.

If you’re using dill in a recipe, one tablespoon of dill seed is equal to about three heads of fresh or dried dill leaves (also known as dill weed).19 You can also leave a small dish of dill seeds right on your dinner table and chew them after a meal to help with digestion.

Do You Want to Grow Dill?

If you want a fresh supply of dill all summer, plant it from seed a week or two before the last spring frost date. Dill plants like a lot of sun, and if you leave the soil undisturbed the plants will self-seed so you’ll have new plants that come up next year. The plants reach about three feet in height. To harvest, you can cut entire stalks if you have a lot of plants. Otherwise, use scissors to snip the feathery leaves from the plant.20

To ensure you have dill to harvest all season, plant more seeds every few weeks. Once harvested, dill will only keep for a day or two, so ideally cut what you need right before cooking. You can also freeze dill leaves. One trick is to place chopped dill leaves in an ice cube tray covered in water or stock, then pull them out to add to soups, sauces or stews.21

Remember, you can collect dill seeds, too, both for use in cooking and to plant next year. To collect the seeds, gather a bouquet of stalks then hang them upside down in a protected spot (such as in your garage, pantry or basement) to dry. Attach a paper bag around the flower head after hanging to catch the seeds as they dry and fall off. Poke a few holes along the opening to keep them dry, and they can be stored in an airtight glass jar for up to a year.

Food Healthy Skin Feed Your Body Right

For Healthy Skin, Feed Your Body Right

March 28, 2016 | 92,633 views

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By Dr. Mercola

When it comes to your skin, beauty is more than skin-deep. What you eat has a lot to do with the appearance of your complexion, and a number of skin problems, such as acne, can be cleared up simply by altering your diet.

As a general rule, a diet high in fresh vegetables, which are rich in bioflavanoids, and plenty of omega-3 fat will lay the necessary groundwork for a healthy, youthful complexion.1,2,3,4 Certain nutrients also have protective benefits, helping you ward off the damage caused by exposure to the elements.

Do remember, however, that loading up on certain skin-clearing foods while still eating some of the most damaging will likely not make a significant impact.

For example, insulin and leptin resistance are major accelerants of the aging processes, which affect both your inside and outside, so it’s important to keep your insulin and leptin levels low if you want to maintain a youthful look — not to mention optimal health.

The most effective way to do this is by reducing or eliminating processed foods, as they’re high in refined sugar, processed fructose, trans fats, processed salt, and other detrimental ingredients.

Drugs and alcohol are also clearly enemies of a glowing complexion, and pasteurized dairy products are sometimes to blame for skin ailments.

Healthy Fats Promote Beautiful Skin

One of the first strategies you can use to improve your skin health is to make sure you are getting enough high quality omega-3 fats. This is such a reliable indicator that I can usually tell someone's omega-3 needs just by shaking their hand.

If their hand is not smooth as a baby's behind, it's usually a strong indication of omega-3 deficiency. Fish has always been the No. 1 source of animal-based omega-3, but due to heavy pollution, caution is advisable these days. You want to make sure you’re getting the cleanest fish possible.

Fish high in omega-3 while being low in toxins like mercury include wild-caught Alaskan salmon (not Atlantic salmon, which is typically farmed), and small fatty fish like sardines and anchovies. Another option is to take a high quality animal-based omega-3 supplement, such as krill oil or wild Alaskan salmon oil.

Both of these have the added advantage of naturally occurring astaxanthin, which helps protect your skin against UV radiation damage. Other healthy fats include coconut oil, avocado, olives and olive oil, and raw nuts. Macadamia and pecans contain the most healthy fat while being low in carbs and protein.

Brazil nuts are another good choice. Besides being on the higher end in terms of healthy fat, and lower in terms of carbs and protein, they’re also a good source of selenium, which can help protect against sun damage and age spots.

As little as 3 to 4 Brazil nuts can provide you with nearly 4 times the recommended daily amount of selenium.5

For Radiant Skin, Boost Your Vegetable Intake

Fresh vegetables are also essential for creating healthy, beautiful skin (ideally organic, to avoid toxic pesticides). Vegetables are high in both water and nutrients (including essential minerals), and promote optimal functioning of your natural detoxification systems.

For example, healthy liver function is supported by dark green leafy veggies such as kale, spinach, dandelion greens, and broccoli. Aim for a wide variety of veggies in different colors for the widest variety of nutrients and antioxidants.

Orange-red vegetables such as carrots, sweet potatoes, pumpkin and red peppers are particularly rich in beta-carotene. Your body converts beta-carotene into vitamin A, which prevents cell damage and premature aging.  Spinach and other leafy greens provide lots of vitamin A, too.

Leafy greens like spinach, kale, and Swiss chard also provide lutein and zeaxanthin. These antioxidants are perhaps most well-known for their eye benefits, but they also benefit your skin.

Similar to astaxanthin, research6 has shown lutein and zeaxanthin can provide a four-fold increase in protection against skin damage caused by UV radiation.

For a listing of lutein-rich foods, please see my previous article, “Eat Right to Protect Your Eyesight.” A simple way to ensure you’re getting enough fresh vegetables in your diet is to juice them.

Vitamin C Promotes Tighter, Clearer Skin

Vitamin C aids in your body's production of collagen, which is the protein that forms the basic scaffolding of your skin. Collagen breakdown can leave your skin saggy, and vitamin C can help tighten it back up. It also helps with skin healing, if you’re struggling with any kind of skin problems.

Evidence7 also suggests that, in addition to 'mopping up' free radicals, vitamin C can help remove the DNA damage they form if they get past a cell's defenses.

Foods high in vitamin C include citrus fruits, papaya, kiwi, strawberries, red bell peppers, broccoli, and Brussel sprouts. Citrus fruits also contain limonene which, according to Reader’s Digest, is associated with a 34 percent lower risk of skin cancer.8

Other Vitamins That Reduce Your Risk of Skin Cancer

Besides vitamin C, vitamins D and B3 have also been shown to provide valuable protection against skin damage and skin cancer. Vitamin D, which is metabolized when UV rays strike your skin, has actually been shown to reduce your risk of melanoma — the deadliest form or skin cancer.

Unfortunately, most dermatologists will tell you to stay out of the sun to avoid skin damage. But once you shun the sun, you prevent your body from working as nature designed it, and sun exposure is actually part and parcel of what helps keep skin cancer at bay. 

Vitamin D is formed in your skin, and once activated in the liver and kidneys it influences the genes in your skin and helps prevent the type of abnormalities that ultraviolet light causes. As a result, sun avoidance becomes the factor that paradoxically can trigger skin cancer.9

According to Australian researchers, vitamin B3 (nicotinamide) may also offer protection for those who are prone to certain skin cancers.10,11,12 As reported by NBC News:13

“The volunteers took either two 500 mg vitamin B3 pills a day for a year, or a placebo. After a year, those who took the B3 were 23 percent less likely to have another cancer diagnosed ... The pills also reduced the numbers of pre-cancerous lesions called actinic keratosis. These thick, scaly patches of skin were reduced by 20 percent among the volunteers who took nicotinamide after nine months of treatment.”

Those who took vitamin B3 started seeing results in about three months. However, the protection vaporized once they stopped taking the vitamin, so to reap the rewards, you’d have to continue taking it indefinitely. It’s thought that B3 works by helping repair DNA damage caused by excessive UV exposure, and by bolstering your immune system.

Preventing Sunburn and Skin Damage With Nature-Made Sunscreens

Lycopene and astaxanthin are two other nutrients that can offer protection against UV radiation damage by acting as internal sunscreens. Tomatoes are a prime source of the former, and according to Prevention Magazine:14

“People who ate 5 tablespoons of tomato paste daily, along with almost a tablespoon of olive oil for 12 weeks, had 33 percent more protection from sunburn compared to a control group that ate just olive oil, according to a 2008 UK study. The antioxidant lycopene (levels of which are higher in cooked, processed tomatoes) improves skin’s natural SPF.”

Astaxanthin can offer even more potent sun protection. In terms of antioxidant capacity, it’s 65 times more powerful than vitamin C, 54 times more powerful than beta-carotene, and 14 times more powerful than vitamin E. It exhibits VERY STRONG free radical scavenging activity and protects your cells, organs and body tissues from oxidative damage.

Astaxanthin is produced by the microalgae Haematoccous pluvialis when its water supply dries up, forcing it to protect itself from ultraviolet radiation. It is essentially the algae’s survival mechanism, protecting the algae from intense sunlight. It is this “radiation shield” that explains how astaxanthin can protect you from similar radiation, thereby helping prevent skin photo-aging and wrinkles.15,16

There are only two main sources of astaxanthin — the microalgae that produce it, and the sea creatures that consume the algae, such as salmon, shellfish, and krill. Many athletes report astaxanthin allows them to stay in the sun for longer periods of time without feeling ill and without burning. Less burning also means lower skin cancer risk.

Cyanotech Corporation funded a study17 through an independent consumer research laboratory to measure the skin’s resistance to both UVA and UVB light, before and after astaxanthin supplementation. After taking 4 mg of astaxanthin per day for two weeks, subjects showed a significant increase in the amount of time necessary for UV radiation to redden their skin.

Animal studies18 lend further evidence to astaxanthin’s effects as an internal sunscreen. For example, in a 1998 rat study,19 astaxanthin was found to be 100 times stronger than beta-carotene and 1,000 times stronger than lutein in preventing UVA light-induced oxidative stress.

Green Tea and Dark Chocolate Also Boost Skin Health

Besides staying well-hydrated by drinking plenty of pure, filtered water, adding some green tea to your daily routine may give your skin a healthy boost. An excellent source of antioxidants and alkaloids, green tea is packed with vitamins A, D, E, C, B, B5, H, and K, manganese and other beneficial minerals such as chromium, zinc, and selenium — the latter two of which are particularly important for healthy skin.

Green tea also contains high amounts of the antioxidant epigallocatechin gallate (EGCG), which is anywhere from 25 to 100 times more potent than vitamins C and E. EGCG has also been shown to prevent genetic damage in skin cells exposed to UV radiation.20 To boost the benefits of green tea even further, add a squirt of lemon juice to your cup.

Research has demonstrated that vitamin C significantly increases the amount of catechins available for your body to absorb. In fact, citrus juice increased available catechin levels by more than five times, causing 80 percent of tea's catechins to remain bioavailable.21

Dark chocolate is another source of valuable antioxidants. Cocoa flavanols in particular have been shown to boost skin hydration and improve blood circulation. In one study,22 women who drank a flavanol-rich cocoa powder drink daily for 12 weeks saw improvements in skin roughness and scaliness compared to the control group.

For maximum health benefits, I recommend raw cacao nibs, which are actually bitter, not sweet. If too bitter, opt for the darkest chocolate you can tolerate, ideally 70 percent cacao or higher. Milk chocolate is worthless, as the sugar content is far too high and outweighs any benefits from the little polyphenols present in it..

Nourish Your Gut For Clearer Skin

Another group of foods worth mentioning are fermented (or cultured) foods. Fermented foods help promote the growth of friendly intestinal bacteria and aid healthy digestion. They also support healthy immune function, and increase B vitamins, omega-3, digestive enzymes, lactase and lactic acid, and other immune chemicals that fight off harmful bacteria.

Your skin can actually offer a rather clear picture of your gut health. Emotional stress is proven to exacerbate acne,23 and your gut bacteria are proven to impact your emotions. Your gut microflora may also influence your skin more directly, as signals from gut microorganisms are sent throughout your body and interact with organisms in your skin and gut mucosa.

Researchers are looking into how these interactions can help with skin conditions like dryness, improve collagen, or stabilize the microflora on your skin to help with irritations, and there are a handful of functional probiotic products for the skin on the market already.

I've long stated that poor diet is a major factor in the cause of acne, and this also ties in with the gut connection. When you eat non-vegetables carbs and sugar, it causes a surge of insulin and an insulin-like growth factor called IGF-1 in your body.24

This can lead to an excess of male hormones, which cause your pores to secrete sebum, a greasy substance that attracts acne-promoting bacteria. Additionally, IGF-1 causes skin cells known as keratinocytes to multiply, a process that is also associated with acne.

Additionally, these very same foods — refined carbs, such as fructose, sugar and grains — will also increase inflammation in your body, which may trigger acne, and at the same time they will also wreak havoc on the makeup of your intestinal bacteria.

In fact, avoiding sugar, including fructose, and processed foods (which virtually all contain added sugar and fructose) is one of my top recommendations to optimize your gut bacteria, as the sugars serve as fuel for the growth of pathogenic anaerobic bacteria, fungi and yeast, and competitively inhibit your good bacteria, tending to crowd them out of their appropriate niche.

So this is yet another way that your gut bacteria, through your diet, can influence your skin. When you eat a healthy diet like my comprehensive nutrition plan, which is low in sugars and processed foods, it automatically helps enable the beneficial bacteria in your gut to flourish.

Healthy Skin Is Created From the Inside Out

By keeping your insides healthy and clean, your skin will have no choice but follow suit and mirror your internal state. To accomplish this, you need to pay careful attention to what you put into your body. Avoid known skin- and health-wreckers like processed foods, sugary drinks, and alcohol, and load up on fresh veggies, fruits, and berries (ideally organic and locally grown). Juicing is an excellent way to pack more vegetables into your diet.

Also remember that your skin needs healthy fats — especially animal-based omega-3 — to stay firm, supple, and wrinkle free. I recommend sticking to low-mercury fish that are high in omega-3, such as wild Alaskan salmon, or take a high quality supplement like krill or salmon oil. Both of these also contain a small amount of astaxanthin, which acts as an internal sunscreen.

Carotenoids found in fruits, vegetables, and astaxanthin can also improve your skin color. Research25 has actually shown that people prefer the red and yellow skin tones created by a high carotenoid diet. Traditionally fermented foods and/or a high quality probiotic can also be very helpful for optimizing your skin health. As can high-antioxidant treats like raw cacao nibs, and green tea.

How to Get Rid of Ingrown Toenail?

How to Get Rid of an Ingrown Toenail

If you’ve ever had an ingrown toenail, you know the pain that it can cause. Not only that, but it’s annoying because we use our toes in some way or another as part of our usual daily movement, and this use and constant knocking seems to aggravate the nail even more. It makes it more noticeable and seems to last forever!

An ingrown toenail, or onychocryptosis, may occur at any age and is one of the mostly common toenail problems. It can be a painful condition that can become infected if not properly cared for. While more studies need to be conducted, there are a few that suggest a slightly higher male-to-female ratio, particularly in the 14–25 age group — however, it can affect patients of any age.

There are multiple reasons why an ingrown toenail develops, including improper nail-cutting technique, tight-fitting footwear, trauma, anatomical factors like thickening of the nail plate, a pincer-shaped toenail, pressure from abutting digits caused by hallux valgus or lesser toe deformities, the presence of a subungual exostosis, and occasionally, the use of isotretinoin in the treatment of severe acne. (1)

Something that’s often forgotten is that toenail fungus can become part of the problem too. Usually, nail fungus occurs when fungus enters the nail through a small trauma, such as a cut or break, in the nail. Though often a misconception, nail fungus is not caused by poor hygiene — however, if you have an ingrown toenail, you need to be conscious of keeping the area clean. (2)

Luckily, there are many natural ways to get rid of an ingrown toenail on your own without needing a trip to the doctor. Let’s take a look at some more detail on ingrown toenails and how to get rid of them.

How to Get Rid of an Ingrown Toenail

What is an ingrown toenail, and what causes it? It’s a common condition in which the corner or side of a toenail grows into the soft flesh. Many anatomic and behavioral factors are thought to contribute to ingrown toenails, such as improper trimming, repetitive or inadvertent trauma, genetic predisposition, hyperhidrosis, and poor foot hygiene.

Ingrown toenails are classified into three categories: mild (stage 1), moderate (stage 2) and severe (stage 3). Mild cases are characterized by nail-fold swelling, erythema, edema and pain with pressure. Moderate cases are associated with increased swelling, drainage, infection and ulceration of the nail fold. The most severe cases of ingrown toenail exhibit chronic inflammation and granulation, as well as marked nail-fold hypertrophy.

Regardless, the result is pain, redness, swelling and, sometimes, an infection. Ingrown toenails usually affect the big toe, though other toes can also be affected. Most often, ingrown toenails can be self-treated. However, if  the pain is severe or spreading, you may need to check in with your doctor to relieve your discomfort and help you avoid further complications.

How can you be sure you have an ingrown toenail? If you have any of the following symptoms, chances are you do:

• Pain and tenderness in your toe along one or both sides of the nail
• Redness around your toenail
• Swelling of your toe around the nail
• Infection of the tissue around your toenail

The good news is there are natural ways to treat the an ingrown toenail. Though many resort to surgery if in stages 2 or 3, that is usually not necessary if the nail is in stage 1, especially if you take care of the situation as soon as you notice it. (3) Here’s how:

1. Soak or Wash the Foot

Soaking the foot in warm, soapy water can be very beneficial in helping keep the area clean and free of bacteria. Soak the foot in warm water three to four times per day. You can add epsom salt to the water to soften the skin of the affected area, which could make it easier to draw out the toenail from the skin.

2. Wash with Castile Soap

If soaking doesn’t work well with your schedule, you can try washing the foot and affected area twice a day with soap and water. You may want to consider Castile soap due to its natural and pure ingredients. Make sure to keep the foot clean and dry.

3. Apple Cider Vinegar Wash

Apple cider vinegar can help as a natural treatment for an ingrown toenail. You can try adding a quarter cup of vinegar to warm water for a foot soak or direct application of apple cider vinegar that has been diluted with purified water. While applying diluted apple cider vinegar to a wound may stave off infection, it may not cure an existing bacterial infection. However, it has antibacterial characteristics that can help keep the area clean as it heals.

4. Dental Floss Under the Nail

Placing cotton wisps or dental floss under the ingrown nail edge can help by shifting the nail to grow in the correct direction instead of down into the skin. Try to lift up the corner of the nail that’s digging in to the skin. Take a very small piece of cotton or gauze, and roll it between the fingers to form a small roll or wick. Place it between the nail and the skin.

For a gentler method, use the dental floss, but you may want to make sure it’s not a flavored version, as that could cause a burning sensation. The idea is to keep the nail elevated long enough to allow it to grow out and away from the skin. This is uncomfortable but effective.

Another helpful step you can take after every soaking is to try to push the roll a little farther in. Make sure to change the roll out every day. It may take one to two weeks for the nail to grow out, so be patient. In some cases, you may need to carefully cut the nail to get underneath it. Below, I have included step-by-step instructions on how to cut the nail.

5. Avoid High Heels and Tight Shoes

I know many women enjoy to look of high heels, but if you want the ingrown toenail to remedy quickly, you need to avoid these shoes. They can cause more pressure to placed in the area, and that’s likely to cause a big delay in healing as well as pain. Tight-fitting shoes of any kind can cause this problem. Sandals can be helpful, allowing the nail the freedom to to heal correctly.

6. Use Essential Oils to Help Reduce Inflammation and Pain

You can create your very own essential oil blend by combining melaleuca, (tea tree oil), cyprus, clove, lavender and rosemary with a carrier oil, such as coconut oil. Blend well, then gently massage onto the affected area.  This helps you avoid synthetic medications by providing a natural remedy for the ingrown toenail, ultimately giving the area a healthier environment with which to heal. I have provided an ingrown toenail ointment recipe below using essential oils that may work well for you.

How to Cut an Ingrown Toenail

Cutting an ingrown toenail can be difficult, which is why I recommend that you’re very careful and have some help if you choose to do it at home. Here’s a step-by-step guide:

1. First, soak your feet in warm water mixed with either epsom salt or Castile soap for about 20 minutes to help soften the toenail and skin and reduce any swelling.
2. Next, using clean fingers, push back the swollen skin carefully. This will likely be uncomfortable. Don’t force it back more than the swollen skin allows.
3. Now, you need to cut the nail straight across. Start with the edges of the toenail, cutting the nail from the sides, not from the middle.
4. Place a small piece of cotton between the ingrown nail and skin. This helps the ingrown toenail from coming back, allowing it to grow correctly.
5. Apply the ointment in the recipe below to the affected area, and bandage it carefully.  
6. To help with healing, avoid wearing socks and shoes while at home. Wear flip-flops or some shoe that avoids dirt but allows open air.
7. It’s important to prevent infection by changing the cotton daily, maybe even twice a day.

Homemade Ingrown Toenail Ointment Recipe

You can make your very own ointment to help heal an ingrown toenail. Essential oils can help relieve pain and prevent infection. By putting this ointment directly on your toe, you can find some much-needed relief and and faster healing.

INGREDIENTS:

• 5 drops eucalyptus oil
• 5 drops tea tree oil 
• 1 drop oregano oil
• 5 drops lavender oil
• 2 drops peppermint oil
• 2 ounces aloe vera gel
• 2 ounces coconut oil

DIRECTIONS:

1. Place all ingredients in a small glass jar with a tight-fitting lid.
2. Using a small spoon, stir until well-blended.
3. After careful cleansing and rinsing of the toe, apply the ointment on the area.
4. Allow it to air dry, if possible, by wearing flip-flops. If not, carefully and loosely bandage the toe, but make sure to wear loose-fitting shoes.
5. Redress the area two to three times per day. Make sure to wash the hands after and avoid the eyes, especially when using oregano oil. Oregano is a natural antibiotic but can be very strong giving a burning sensation. It’s important to use these oils as prescribed, with a carrier oil such as the coconut oil.

Common Causes of an Ingrown Toenail

Some of the most common causes of an ingrown toenail include: (4)

• Wearing shoes that crowd the toenails, such as heels or any shoes that are too tight
• Cutting toenails too short or not straight across
• Injuring the toenail
• Having unusually curved toenails
• Toe deformities
• Subungual exostosis (outgrowth of bone from the tip of the toe)
• Use of isotretinoin in the treatment of severe acne

There are many risk factors involved in the development of ingrown toenails, such as anatomic and behavioral mechanisms. Some experts suggest that wider nail folds and thinner, flatter nails may increase the risk of ingrown toenails. A case-control study with 46 patients found no difference in the anatomic shape of toenails in patients with and without ingrown toenails. (5)

Repetitive trauma, such as running, kicking or inadvertent trauma like stubbing the toe, may be factors. Without any strict evidence basis, it’s thought that a genetic predisposition and family history, hyperhidrosis, and poor foot hygiene increase the likelihood of ingrown toenails. Diabetes, obesity, thyroid, cardiac and renal disorders that may predispose to lower extremity edema can also increase the likelihood.

In adolescence, feet perspire more often, causing the skin and nails to become soft, resulting in easy splitting. This produces nail spicules that can pierce the lateral skin. In older persons, spicule formation can become a chronic problem caused by their reduced ability to care for their nails, secondary to reduced mobility or impaired vision. In addition, the natural aging process causes toenails to thicken, making them more difficult to cut and more inclined to exert pressure on the lateral skin at the sides of the nail plate, often becoming ingrown, painful and infected.

According to a 2005 Cochrane Review, rates of regrowth after treatment were 34 percent to 50 percent. In 1959, Vandenbos and Bowers noted that patients who developed this problem tend to have an excessive amount of tissue at the sides of the affected nail. They theorized that weight-bearing caused the tissue to bulge over the sides of the nail, which can result in the growth of the toenail into the skin. (6)

I want to note that an ingrown fingernail is similar in terms of how it happens. The usual causes of ingrown fingernails are due to improper trimming of the nail, an injury and even nail biting!  And like the toenail, sometimes the natural shape or thickness of the nail can make it more susceptible to becoming ingrown. (7)

Whatever the cause, and regardless as the whether it’s an ingrown toenail or ingrown fingernail, it can be incredibly annoying to excruciatingly painful, and if left untreated, it can become infected.

Risks/Things You Should Know About Ingrown Toenails

It’s also important to note that if you have diabetes or another condition that causes poor blood flow to your feet, you’re at greater risk of complications of ingrown toenails. (8) That’s just another reason to treat your diabetes.

Left untreated or undetected, an ingrown toenail can infect the underlying bone and lead to a serious bone infection. Complications can be especially severe if you have diabetes, which can cause poor blood flow and damage nerves in your feet. So a minor foot injury — a cut, scrape, corn, callus or ingrown toenail — may not heal properly and become infected.

A difficult-to-heal open sore (foot ulcer) may require surgery to prevent the decay and death of tissue (gangrene). Gangrene results from an interruption in blood flow to an area of your body. (9)

Final Thoughts on Ingrown Toenails

• An ingrown toenail, or onychocryptosis, may occur at any age and is one of the mostly common toenail problems. It can be a painful condition that can become infected if not properly cared for. Ingrown toenails usually affect the big toe, though other toes can also be affected.
• Ingrown toenails are classified into three categories: mild (stage 1), moderate (stage 2) and severe (stage 3). Mild cases are characterized by nail-fold swelling, erythema, edema and pain with pressure. Moderate cases are associated with increased swelling, drainage, infection and ulceration of the nail fold. The most severe cases of ingrown toenail exhibit chronic inflammation and granulation, as well as marked nail-fold hypertrophy.
• Some of the most common causes of an ingrown toenail include wearing shoes that crowd the toenails, such as heels or any shoes that are too tight, cutting toenails too short or not straight across, injuring the toenail, having unusually curved toenails, toe deformities, subungual exostosis (outgrowth of bone from the tip of the toe), and use of isotretinoin in the treatment of severe acne.
• Ingrown toenail symptoms include pain and tenderness in your toe along one or both sides of the nail, redness around your toenail, swelling of your toe around the nail, and infection of the tissue around your toenail.
• To get rid of an ingrown toenail at home, you can soak or wash the foot, wash with Castile soap, try an apple cider vinegar wash, use dental floss under the nail, avoid high heels and tight shoes, and use essentials oils to help reduce inflammation and pain.

Read Next: Toenail Fungus Treatment: 3 Steps to Get Rid of It Fast!