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The Ingredient Guru Virtual Dispensary's general recommendations, available to anyone who visits this store.
Allergy Relief
3 more items in Allergy ReliefAllergy season is upon us and for many people that represents a time when you're dealing with a lot of upper respiratory issues. It's important to note that allergy seasons and allergens are different all around the world. But the holistic support for them remains the same, balancing the body to reduce inflammation and histamine response. You will need to check for your personal allergens and be mindful of your allergy season in your local area. Below are my preferred supplements that I suggest for support as needed at this time of year. R-Hist Px is formulated with rosmarinic acid and quercetin which are highly antioxidant and help support your body's immune response. It also helps with sinus support. Vitamin C with Bioflavonoids helps to support the quercetin in the R-Hist Px, reduces histamine production, and helps the body to break it down. It also has high antioxidant qualities making it beneficial for overall system support. Designed to be taken short-term for an immune-supporting burst, Megaviron contains antioxidant herbs that are highly effective for seasonal support of the immune system. Also adding Antioxidant Formula , as a daily supplement is beneficial, providing extra antioxidant support that can help maintain a healthy immune response for any time of year. Protease is an enzyme that can be highly supportive for allergic rhinitis, allergic asthma, or other chronic inflammation symptoms resulting from exposure to allergens. And be sure to download the handout I've attached with information on foods and household tips to help support seasonal allergies. Be well, Mira Mira Dessy, NE The Ingredient Guru author: The Pantry Principle Disclaimer: The information in this communication has not been evaluated by the FDA or any other governmental body. Be advised that as a Nutrition Educator I am not a doctor and this report does not diagnose or treat any health condition. This information is not intended as a substitute for the advice or medical care of a doctor. If you have specific concerns about your health it is important that you talk with your doctor or other healthcare professional. If you are pregnant or nursing, taking any medication, or have a medical condition, consult your physician before using other supplemental products. short-term
Nitric Oxide
Nitric Oxide is an important molecule for circulation and blood pressure. It is a vasodialator, meaning it helps to open up the inner muscles of your blood vessels. Although it is produced naturally by the body, we can be low in nitric oxide, especially if we have a diet that is high in processed foods. Also, regularly using antibacterial mouthwashes can decrease the beneficial bacteria in the mouth which can turn inorganic nitrate into nitric oxide. Some of the symptoms of low nitric oxide include: High blood pressure Atherosclerosis Erectile Dysfunction Depression Some of the top health benefits of nitric oxide include: Improving exercise performance Reducing muscle soreness after working out, also called delayed onset muscle soreness Lowering blood pressure May be beneficial for those with type 2 diabetes One way to add nitric oxide is through the diet. These foods are all good dietary sources of nitric oxide: Beets Garlic Dark Leafy Greens - kale, spinach, beet greens, turnip greens, dandelion greens, arugula, swiss chard, bok choi, broccoli raab, and collards Citrus fruits - these increase your vitamin C levels which helps with bioavailability of nitric oxide Pomegranate juice - consume in moderation due to sugars Watermelon - high in citruline an animo acid which helps increase nitric oxide Nuts and seeds - high in the amino acid argenine which helps increase nitric oxide Dark chocolate - the darker the better, consume in moderation For those with low or very low levels of nitric oxide adding supplementation as well as dietary changes can help to boost nitric oxide levels. Both the nitric oxide supplement and the testing strips are available below. Be well, Mira Sources: (1) Gao C, Gupta S, Adli T, Hou W, Coolsaet R, Hayes A, Kim K, Pandey A, Gordon J, Chahil G, Belley-Cote EP, Whitlock RP. The effects of dietary nitrate supplementation on endurance exercise performance and cardiorespiratory measures in healthy adults: a systematic review and meta-analysis. J Int Soc Sports Nutr. 2021 Jul 9;18(1):55. doi: 10.1186/s12970-021-00450-4. PMID: 34243756; PMCID: PMC8268374. (2) Hotfiel T, Freiwald J, Hoppe MW, Lutter C, Forst R, Grim C, Bloch W, Hüttel M, Heiss R. Advances in Delayed-Onset Muscle Soreness (DOMS): Part I: Pathogenesis and Diagnostics. Sportverletz Sportschaden. 2018 Dec;32(4):243-250. English. doi: 10.1055/a-0753-1884. Epub 2018 Dec 11. PMID: 30537791. (3) da Silva GM, da Silva MC, Nascimento DVG, Lima Silva EM, Gouvêa FFF, de França Lopes LG, Araújo AV, Ferraz Pereira KN, de Queiroz TM. Nitric Oxide as a Central Molecule in Hypertension: Focus on the Vasorelaxant Activity of New Nitric Oxide Donors. Biology (Basel). 2021 Oct 14;10(10):1041. doi: 10.3390/biology10101041. PMID: 34681140; PMCID: PMC8533285. (4) Tessari P, Cecchet D, Cosma A, Vettore M, Coracina A, Millioni R, Iori E, Puricelli L, Avogaro A, Vedovato M. Nitric oxide synthesis is reduced in subjects with type 2 diabetes and nephropathy. Diabetes. 2010 Sep;59(9):2152-9. doi: 10.2337/db09-1772. Epub 2010 May 18. PMID: 20484137; PMCID: PMC2927936. (5) Baião Ddos S, Conte-Junior CA, Paschoalin VM, Alvares TS. Beetroot juice increase nitric oxide metabolites in both men and women regardless of body mass. Int J Food Sci Nutr. 2016;67(1):40-6. doi: 10.3109/09637486.2015.1121469. Epub 2015 Dec 13. PMID: 26653541. (6) Morihara N, Sumioka I, Moriguchi T, Uda N, Kyo E. Aged garlic extract enhances production of nitric oxide. Life Sci. 2002 Jun 21;71(5):509-17. doi: 10.1016/s0024-3205(02)01706-x. PMID: 12052435. (7) Brkić D, Bošnir J, Bevardi M, Bošković AG, Miloš S, Lasić D, Krivohlavek A, Racz A, Ćuić AM, Trstenjak NU. NITRATE IN LEAFY GREEN VEGETABLES AND ESTIMATED INTAKE. Afr J Tradit Complement Altern Med. 2017 Mar 1;14(3):31-41. doi: 10.21010/ajtcam.v14i3.4. PMID: 28480414; PMCID: PMC5412236. (8) Mortensen A, Lykkesfeldt J. Does vitamin C enhance nitric oxide bioavailability in a tetrahydrobiopterin-dependent manner? In vitro, in vivo and clinical studies. Nitric Oxide. 2014 Jan 30;36:51-7. doi: 10.1016/j.niox.2013.12.001. Epub 2013 Dec 9. PMID: 24333161. (9) Ignarro LJ, Byrns RE, Sumi D, de Nigris F, Napoli C. Pomegranate juice protects nitric oxide against oxidative destruction and enhances the biological actions of nitric oxide. Nitric Oxide. 2006 Sep;15(2):93-102. doi: 10.1016/j.niox.2006.03.001. Epub 2006 Apr 19. PMID: 16626982. (10) Mirmiran P, Bahadoran Z, Ghasemi A, Azizi F. The Association of Dietary l-Arginine Intake and Serum Nitric Oxide Metabolites in Adults: A Population-Based Study. Nutrients. 2016 May 20;8(5):311. doi: 10.3390/nu8050311. PMID: 27213443; PMCID: PMC4882723. (11) Mirmiran P, Bahadoran Z, Ghasemi A, Azizi F. The Association of Dietary l-Arginine Intake and Serum Nitric Oxide Metabolites in Adults: A Population-Based Study. Nutrients. 2016 May 20;8(5):311. doi: 10.3390/nu8050311. PMID: 27213443; PMCID: PMC4882723. (12) Mirmiran P, Bahadoran Z, Ghasemi A, Azizi F. The Association of Dietary l-Arginine Intake and Serum Nitric Oxide Metabolites in Adults: A Population-Based Study. Nutrients. 2016 May 20;8(5):311. doi: 10.3390/nu8050311. PMID: 27213443; PMCID: PMC4882723. (13) Bryan NS, Tribble G, Angelov N. Oral Microbiome and Nitric Oxide: the Missing Link in the Management of Blood Pressure. Curr Hypertens Rep. 2017;19(4):33. (14) Hermann M, Flammer A, Lüscher TF. Nitric oxide in hypertension. J Clin Hypertens (Greenwich) . 2006;8(12 Suppl 4):17-29. (15) Kanno Y, Into T, Lowenstein CJ, Matsushita K. Nitric oxide regulates vascular calcification by interfering with TGF- signalling. Cardiovasc Res. 2008;77(1):221-230. (16) Toda N, Ayajiki K, Okamura T. Nitric oxide and penile erectile function. Pharmacol Ther. 2005;106(2):233-266. (17) Dhir A, Kulkarni SK. Nitric oxide and major depression. Nitric Oxide . 2011;24(3):125-131.
Probiotic
Probiotic supplements are a powerful tool for maintaining good gut health. These supplements contain live microorganisms that can help balance the bacteria in your gut, aiding in digestion and boosting your immune system. By taking probiotics regularly, you can support the growth of healthy bacteria in your gut, which can lead to better overall health and a stronger immune system. So if you're looking for an easy and effective way to improve your gut health, consider adding probiotic supplements to your daily routine. This is my preferred probiotic as there are no added ingredients in the capsule. Uless otherwise indicated by your doctor, if you are taking these after antibiotic use take one in the morning without food and one at bedtime. Take until 14 days past your last dose of antibiotics. If taking for overall gut health take at bedtime for 30 days.
Detox Protocol Supplemental Recommendations
4 more items in Detox Protocol Supplemental RecommendationsAre you considering a detox to give your body a fresh start? While detoxing can have numerous benefits, it's important to do it the right way. Unfortunately, one of the most common mistakes people make when detoxing is powering through, even when they feel terrible. This approach can actually do more harm than good. It is possible to detox without feeling terrible. Supplements play a crucial role in supporting the body's natural cleansing processes. Here are some of the supplements that can be supportive. These are meant to be taken under the guidance of a provider. This protocol is not meant to be an ongoing daily practice. Electrolytes - When you're detoxing, you need to hydrate a lot, which can cause you to lose water-soluble vitamins. Electrolytes are essential for replenishing these vitamins and keeping your body hydrated. Look for a sugar-free electrolyte supplement. Binders - Binders are substances that bind to toxins, mainly in the bowel, to help remove them from the body. A binder supplement can help move toxins out of the body and prevent their reabsorption, which can happen if you're constipated. Look for a bowel-based binder with ingredients that can also help move your bowels, such as magnesium or psyllium husk. Fiber - Fiber is another essential nutrient that can support detoxification by promoting regular bowel movements. Fiber can help remove toxins and waste products from the body, preventing their reabsorption. Consider taking a fiber supplement in the morning to help with elimination throughout the day. Potassium - Potassium is an electrolyte that is essential for proper nerve and muscle function. It can also support healthy digestion and regular bowel movements. If you're not getting enough potassium in your diet, consider adding a potassium supplement to your routine. Additionally, magnesium and digestive enzymes can help to stimulate the bowels and promote regular elimination. If needed the addition of ReleaseZyme can support elimination as well. Detoxification requires a holistic approach that involves building awareness of our body, identifying our needs, and meeting those needs. It is crucial to check in with your body regularly and make adjustments as needed.
Fall Health - Sleep copy
Fall Health - Sleep copy resource 13 more items in Fall Health - Sleep copyIt's a challenge when the days get shorter and it's dark so much earlier. Unfortunately at this time of year many people find that sleep becomes more challenging but we all need sleep. Unfortunately, the pace of modern life and the ability to artificially extend daylight has taught many of us to develop very poor sleep habits. We've all seen the news reports that show how significant numbers of the population are suffering from a sleep debt, many are seriously sleep deprived. There are reports that show how sleep deprivation can cause delayed reactions and slow or confused thinking. It can also have other significant impacts on your overall health and wellbeing. Getting back into a good sleep cycle with adequate sleep can help re-regulate your brain clock and improve some sleep-related health issues. Nutritionally there are a few things that you can do to help you sleep as well. Avoiding caffeine later in the day is important. Many people claim to not be affected by caffeine but reports from the National Sleep Foundation show that most people are not aware of how much of a sleep debt they are carrying and how it affects them. Try switching to decaffeinated or herbal drinks in the afternoon and evening. Carbohydrate cravings are another problem that can affect sleep and sleep quality. For many people the mid-afternoon carbohydrate cravings are because they are producing too much melatonin at the wrong time of day, this leads to a suppression of serotonin in the brain. This, in turn, leads to cravings for carbohydrates. Many people have problems staying asleep, they wake up around 2 or 3 am. The general suggestion here is to have calcium and magnesium before bedtime. Calcium has a calming effect and the magnesium balances the calcium and relaxes the muscles. Eating nuts (especially almonds), nut butters, cheese, or yogurt are good sources of these nutrients. Bananas, dates, figs, tuna or turkey are also good choices as they are high in tryptophan which helps to promote sleep. Remember, this is a small snack, not a meal, so don't overdo the amount that you eat. In order to help with your holistic wellness plan for sleep I'm sharing a few handouts with you on sleep hygiene, foundations of health, stress reduction, and mindfulness. Equally important is having a couple of good supplemental supports on hand to help you unwind, get to sleep, and have better quality sleep. As always, if you need help discussing your specific situation you are welcome to book a 15 minute consultation with me https://calendly.com/miradessy/discovery Sleep well, be well, Mira Mira Dessy, NE The Ingredient Guru author: The Pantry Principle The best time to prepare for an emergency is before there is one - https://theingredientguru.thrivecart.com/the-preparedness-pantry-masterclass/
Cardiovascular Health - February is Heart Health Month
3 more items in Cardiovascular Health - February is Heart Health MonthFebruary is Heart Health Month. We should be thinking about our heart and taking care of it all the time, however, February, and its connection to the heart through Valentine's Day, is a good time to remember to look at what you're doing to take care of yourself and keep your heart healthy. The World Health Organization and the American Heart Association have reported cardiovascular disease as a leading cause of mortality, making it essential to address and ideally prevent the condition. Fortunately, several of the risk factors for cardiovascular disease are modifiable, such as elevated blood pressure, irregular cholesterol levels, and being overweight or obese. Lifestyle modifications, including a heart-healthy diet, regular physical activity, smoking cessation, and certain dietary supplements, can be implemented to support cardiovascular health. The following high-quality supplements are among those shown to be helpful for cardiovascular support. Be sure to download and print out the attached handout of heart-healthy foods.
Winter Holiday Gift List
8 more items in Winter Holiday Gift ListThe winter holidays are just around the corner. Take the stress out of your shopping, avoid the crowds, and give great choices for self-care. I've curated a selection of just a few of my favorite personal care items that are great for tucking into stockings or using to create a great gift basket for that special person. No matter what you celebrate, this is the easy way to get your holiday shopping done! Here's what's on the list: Hydrating Body Oil - Winter often brings dry weather which is not great for your skin. This 3-in-1 oil is synthetic-free and made with easily absorbed oils & botanicals that most closely match the skin’s own chemistry. Perfect for moisturizing, massaging, or adding to a bath, it softens and smooths your skin, providing a hydrating base. Mediterranean red clay - This is a natural clay powder that is highly absorbent and mixes easily with water and other moisturizing products. It serves as an excellent facial cleanser and purifying mask, especially for individuals with sensitive skin. Peppermint lip balm - Most lip treatments have petroleum, artificial flavors, artificial colors, and other negative ingredients. Choose a lip balm that's hydrating, soothing, and made with just 4 simple ingredients. Himalayan Crystal Salt Bath - This is like sole (so-lay) for the skin. Helping to maintain the natural, protective film of the skin and reducing how quickly the skin dries out. Minerals from the crystals are absorbed into the skin while toxins are released. All of which helps to reduce acidity and balance skin pH. Bamboo diffuser - Essential oils have a wide range of health benefits. Diffusing them into our environment is one of the most powerful ways to enjoy them. This easy to clean bamboo diffuser is a beautiful way to brighten your space while adding beneficial oils to brighten any room you're in. Lavender Shampoo and Body Bar - Skip the plastic waste and the toxic chemicals found in many shampoo and body care products. Using a body bar is good for you and good for the environment. Peppermint Foot Rub - Your feet work really hard all day. They, and you, deserve a little pampering at the end of the day. This organic blend is soothing and rejuvenating. Just perfect for the end of a long day. Enriched Moisturizer from The Spa Dr - Made with the best virgin, cold pressed oils and skin hydrators plus a green, black and white tea blend to naturally restore your skin, protect against oxidative damage and signs of aging. This perfectly pH balanced moisturizer protects your skin against dryness and aging and renews your skin for softer, clearer skin. Antioxidant Serum from The Spa Dr - This contains antioxidants like resveratrol, chlorella, hyaluronic acid, and other natural ingredients that instantly hydrate and nourish to combat aging, environmental stress, and inflammation. Enhanced Glow Boost by The Spa Dr - The perfect finishing touch this serum hydrates with a beautiful blend of natural organic plant oils (such as cranberry, pomegranate, raspberry seed oils). It helps smooth the appearance of fine lines and wrinkles. It's also great to smooth over your hair and into your nails and cuticles. The Gentle Cleanser by The Spa Dr - This removes make-up and impurities from the skin. Made with argan oil, aloe, arnica extract and other natural ingredients to gently cleanse, replace lost lipids, and restore your skin’s natural pH. Wishing you a warm, wonderful, peaceful holiday season, Be well, Mira Mira Dessy, NE The Ingredient Guru author: The Pantry Principle https://theingredientguru.com
Neurological Health - Nervous Tension copy
2 more items in Neurological Health - Nervous Tension copyWith all the challenges we're facing in everyday life plus the bad news overload from the media it's easy to become stressed and worn out. As always I encourage paying extra attention to eating a nutrient dense diet, staying well hydrated, and making sure you are taking care of personal balance when it comes to being active, engaging in self care, and focusing on good quality sleep. Sometimes even with all of those strategies in place you need a little extra support. The items listed below are a combination of supplements that have been shown in studies to be supportive for the system. It can also be helpful to do a micronutrient test to make sure you are not nutritionally depleted. Nutrient depletion can contribute to fatigue, problems with digestion, and difficulty with sleep. If you'd like to talk with me about doing a micronutrient test you can schedule a 15 minute call with me . Take the time to be mindful of how you're feeling and remember to eat well to be well. Be well, Mira Mira Dessy, NE The Ingredient Guru author: The Pantry Principle
Mature and Aging Skin copy
5 more items in Mature and Aging Skin copyMature and Aging Skin As life expectancy increases, concerns surrounding skin and its integrity while aging increase. Dermal changes are to be expected with age, as a variety of factors contribute to cutaneous health. Environmental factors such as sun exposure, air pollution, and lifestyle choices all play a role in eliciting premature aging and damaging skin cells. ( 13 ) Genetic factors such as ethnicity and gender also play a role. ( 5 ) Hydration levels in the skin are found to inversely correlate with age. Elasticity determined by collagen production also decreases. Texture may also change with age as the dermis thins and roughness increases. Increased depth and number of sulci (wrinkles) occur as well. ( 5 ) Addressing these common hallmarks of aging skin may help preserve youthfulness and prevent further damage to the skin barrier. The ingredients presented below help address a variety of common factors in skin aging such as transepidermal water loss and elasticity. Collagen Total of 2.5-10 g per day, minimum 8 weeks ( 2 )( 4) Type I collagen hydrolysate derived from fish has been shown to improve wrinkles and roughness, as well as increase collagen density, skin firmness, skin moisture, and skin elasticity ( 3) ( 10 ) A systematic review of 11 studies found both short and long-term collagen supplementation improved wound healing and skin aging factors like elasticity, hydration, and dermal collagen density ( 4 ) BioCell Collagen, collagen from chicken sternal cartilage, improved skin appearance and dryness shown by decreases in facial lines, wrinkles, and crows feet and a 12% increase in skin elasticity and cutaneous collagen content ( 17 ) Skin hydration, collagen density in the dermis, and dermal collagen network integrity all improved when given Peptan®F and Peptan®P; additionally, ex vivo experiments found supplementation to induce collagen and glycosaminoglycan production ( 2 ) Low-molecular-weight collagen improved skin hydration, elasticity, and visual assessment of skin wrinkling when compared to placebo ( 10 ) Hyaluronic Acid Oral: 120 mg, once per day, minimum 6 weeks ( 9)( 15 ) Topical: Apply 0.1% hyaluronan formulations, twice per day, minimum 2 months ( 16 ) Oral hyaluronic acid has been shown to increase skin moisture content and skin elasticity ( 7 ) (9)<br/> Compared to placebo, greater improvements in wrinkle volume ratio, wrinkle area ratio, and whole sulcus volume ratio were observed when oral hyaluronic acid was administered ( 15 ) High (800k) and low (300k) molecular weight oral hyaluronan supplementation both improved skin moisture content and subjective facial aging symptoms compared to placebo; low molecular weight hyaluronan improved moisture content as early as 2 weeks compared to placebo ( 9 ) When using hyaluronic acid in topical form, twice daily application found all tested molecular weights (50, 130, 300, 800, and 2000 kDa) to improve skin hydration and overall elasticity; additionally, 130 and 50 kDa improved mean and max roughness as well as wrinkle depth ( 16 ) Pycnogenol 75-100 mg, total per day, minimum 30 days ( 6 )( 14) Postmenopausal women experienced improved skin hydration, skin elasticity, and increased mRNA expression of hyaluronic acid synthase-1 (HAS-1); a more pronounced effect was found for those suffering from dry skin conditions ( 11 ) Clinical grading of skin photoaging scores and age spot pigmentation decreased in women with mild to moderate photoaging ( 6 ) Women with melasma experienced a decrease in average area affected and pigmentary intensity when supplemented with pycnogenol; additionally, a general effectiveness rate of 80% was found ( 14 ) Turmeric Variable based on form (follow manufacturer’s dose instructions) A systematic review of 18 studies found that skin disease severity improved compared to control in a variety of skin conditions including facial photoaging when using topical and/or ingested turmeric ( 19 ) Herbal combination containing turmeric (but not turmeric extract on its own) decreased transepidermal water loss in skin compared to placebo after four weeks ( 20 ) Hot water extract of curcuma longa improved skin hydration as shown by increased hyaluronan production; additionally, UVB-induced tumor necrosis factor-α and interleukin-1β were inhibited at the mRNA and protein levels ( 1 A systematic review of 11 studies found turmeric to improve a variety of skin conditions including facial redness ( 12 ) Astaxanthin 2-6 mg, total per day, minimum 8 weeks ( 8) ( 18) ( 21 ) Male and female subjects experienced improved skin wrinkle and elasticity on crows feet, as well as skin texture, moisture content of corneocyte layer, and corneocyte condition on cheeks; male subjects had improved skin wrinkles, elasticity, and transepidermal water loss on crows feet, as well as moisture content and sebum levels on cheeks ( 18 ) When given in conjunction with 3 g of collagen, 2 mg of astaxanthin per day improved skin elasticity, skin barrier integrity, and transepidermal water loss in photoaged facial skin; gene expression improved as shown by an increase in procollagen type I mRNA expression and a decrease in MMP-1 and -12 mRNA expression ( 21 ) Moisture loss in skin decreased in irradiated skin, while roughness and texture of skin improved in non-irradiated areas when healthy subjects were supplemented with 4 mg of astaxanthin and exposed to UV-induced skin deterioration ( 8 )
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