“7 Health Benefits of Garlic, According to a Nutritionist”

Garlic may just be one of the most satisfying aromas and flavors used in cuisines around the globe. But it can also boast some pretty impressive health benefits. Here are seven reasons to incorporate more of this mouthwatering veggie into your eating routine, and a few tips for dealing with the worth-it garlic breath.

GARLIC OFFERS IMMUNE SUPPORT: Some “immunity shots” incorporate garlic, and for good reason. Historically, garlic has been used to ward off illnesses, fight infections, and treat wounds. In fact, research lends credibility to garlic’s immune-bolstering capabilities. In one study, https://www.ncbi.nlm.nih.gov/pubmed/11697022 146 volunteers were assigned to receive either a placebo or a garlic supplement daily for 12 weeks throughout the winter. The garlic group experienced significantly fewer colds compared to the placebo group, and they recovered faster if they did get infected. Newer research confirms that aged garlic extract may enhance immune cell function. In the study, healthy adults between 21 and 50 received either a placebo or aged garlic extract for 90 days. While there was no difference in the number of illnesses between the groups, those who received garlic had reduced cold and flu severity, fewer symptoms, and a smaller number of missed days of work or school.

IT CAN BOOST HEART HEALTH: In a recent review of previously published studies, scientists summarized the many ways garlic protects heart health. These include lowering blood pressure and cholesterol, as well as reducing artery stiffness and blood markers for inflammation. Other research shows that compared to a placebo, aged garlic extract can help slow the rate of progression of coronary artery calcification, a risk factor for cardiac events, including heart attack and stroke. In people with high cholesterol, garlic has been shown to reduce both total cholesterol and “bad” LDL, while slightly improving protective ”good” HDL. Researchers say the 8% reduction in total cholesterol seen in studies is associated with a 38% reduced risk of coronary events by age 50.

GARLIC FIGHTS HIGH BLOOD PRESSURE: Around the world, about 25% of adults have high blood pressure, and the condition is linked to seven million deaths each year. In one meta-analysis, garlic supplements were found to be more effective at curbing blood pressure compared to a placebo, especially in people diagnosed with hypertension. Another study found that garlic supplements have the potential to reduce blood pressure in people with hypertension, while simultaneously lowering cholesterol and stimulating the immune system.

IT CAN PROTECT FROM CANCER: Garlic and other vegetables in the allium family, including onions and leeks, have been linked to a reduced risk of several types of cancer, including of the stomach, throat, prostate, and colon. Natural compounds in garlic are known to help selectively kill off cancer cells, and prevent cancer from growing and spreading.

GARLIC SUPPORTS BRAIN HEALTH: In addition to supporting learning and memory, aged garlic extract may also help prevent cognitive decline by protecting brain neurons. The veg also helps fight against the brain changes known to be a precursor to neurodegenerative conditions, including Alzheimer’s.

IT’S GOOD FOR YOUR GUT: Garlic functions as a prebiotic, food for beneficial bacteria in the gut tied to immunity and positive mood. Research has also shown that aged garlic extract positively improves the diversity of microbes in the gut, including an increase in the number of beneficial and immune-stimulating bacteria.

IT IMPROVES BONE HEALTH: A high consumption of allium vegetables, including garlic, is associated with protection against hip osteoarthritis, the most common disabling joint condition affecting older adults. Scientists believe the plant’s natural compounds help fend off the breakdown of joint cartilage and bone.

 

BEST WAYS TO CONSUME GARLIC: While many of the studies referenced above involve garlic supplements, I don’t recommend taking them without the guidance of your physician or a dietitian. In supplemental form, garlic can interact with medications or other supplements, or potentially trigger unwanted side effects that may include digestive upset, dizziness, insomnia, and increased bleeding risk. Instead, reach for whole garlic. To maximize its effectiveness, crush fresh garlic, and then let it sit at room temperature. Research shows that this step releases an enzyme that boosts levels of garlic’s health promoting compounds, which peak about 10 minutes after crushing. After this resting time, add garlic to homemade extra virgin olive oil vinaigrette dressing, sautéed greens and other veggies, sir-fry’s, soups, stews, and savory nut butter sauces.

 

GETTING RID OF GARLIC BREATH: As for that garlic breath, the best way to combat it is to chew on fresh herbs, like mint or parsley, after a garlic-rich meal. Munching on an apple or lettuce can also help neutralize the sulfur compounds that give garlic its distinct scent. Or try black garlic. Free from additives and preservatives, black garlic is made from whole garlic that’s been aged for a month in a special fermentation process under high heat. This process causes the garlic to develop a dark color, soft texture, and sweet taste. It’s been shown to pack twice as many antioxidants as raw garlic, and bonus: it won’t give you garlic breath like its unfermented cousin.

Cynthia Sass, MPH, RD, is Health's contributing nutrition editor, a New York Times best-selling author, and a private practice performance nutritionist who has consulted for five professional sports teams.

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The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the Health Magazine and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the Health Magazine and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the Health Magazine and Self-Care With Dr. Shermaine Sites!

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“Natural Cold and Flu Remedies”

Natural Cold and Flu Remedies: It's no wonder these kinds of treatments are popular -- we still have no cure for colds or the flu. While the flu vaccine may prevent the flu, and some prescription medications may shorten its symptoms, most conventional medications just ease symptoms. Many natural remedies can give you short-term relief as well, and a few may help you get better. See which ones show the most promise.

Echinacea: This herbal supplement may boost your immune system and help fight infections. But it’s unclear whether that helps you fight off colds. Most evidence shows echinacea doesn’t help prevent a cold, but some research found it shortens symptoms by a day or two. Other studies say it has no effect. To try it, take it when you start to feel bad and continue for 7 to 10 days.

Zinc: Some studies show it helps fight viruses, like the cold. They say the mineral stops certain proteins from forming before cold viruses can use them to reproduce. While zinc doesn’t appear to prevent colds, it may help shorten their length and lessen the severity if you take it within 24 hours of the first symptoms. You should continue to take zinc for five days. The FDA says not to use zinc nasal products for colds -- some people say they had a permanent loss of smell.  

Vitamin C: Its cold-fighting powers remain uncertain. Some research suggests it can cut cold symptoms short by about a day, but an analysis of multiple studies showed that only people on daily vitamin C at minimum doses of 200 mg each day who were under extreme physical stress were significantly less likely to get a cold. Taking vitamin C only after the start of symptoms has not been shown to be helpful. 

Chicken Soup: Grandma was onto something. Chicken soup may help cold symptoms in more than one way. Inhaling the steam can ease a stuffy nose. Sipping spoonsful of it can help replace the fluids you lose. The warm, salty broth can alleviate sore throats. 

Hot Tea: It offers some of the same perks as chicken soup. Breathing in the steam relieves congestion, while swallowing the fluid soothes your throat and keeps you hydrated. Black and green teas have the added bonus of being loaded with disease-fighting antioxidants, which may stave off colds, as well.

Hot Toddy: This adult drink is an age-old nighttime cold remedy. Since you won't want to drink black tea and all that caffeine before bed, make a cup of hot herbal tea. Add a teaspoon of honey, a small shot of whiskey or bourbon, and a squeeze of lemon. This mixture may ease congestion, soothe your throat, alleviate your cough, and help you sleep. Limit yourself to one -- too much alcohol can keep you awake.

Garlic: It's long been known as a germ fighter. And one study showed garlic supplements may help prevent colds when taken daily. But more research needs to be done to figure out its real effects. It does have nutrients, and in food form it can also help spice up your meals when a stuffy nose makes everything taste bland.

Steam/Humidifier: Breathing in steam can break up congestion in your nose, offering relief when it’s stuffy or runny. You can get a heavy dose from a room humidifier, fill a bowl with hot water and lean over it with a towel over your head, or simply sit in the bathroom with the door shut and a hot shower running.

Saline Irrigation: Dripping or spraying saltwater into your nose can thin out the gunk and help you get rid of it. That makes you less stuffy. You can try over-the-counter nasal saline washes, or make your own. If you make your own, use water that's contaminant-free. It could be distilled, sterile, previously boiled and cooled, or filtered using a filter with an absolute pore size of 1 micron or less. Mix 8 ounces of warm water with 1/4 teaspoon salt and 1/4 teaspoon baking soda. Use a bulb syringe to squirt the liquid into one nostril while you hold the other one closed. Repeat 2-3 times and then do the other side. After you're done, be sure to rinse the irrigation device after each use with contaminant-free water, and let it air-dry.

Neti Pot: You can use the same DIY saline solution in this gadget. It lets you flush out your nasal passages with a saltwater solution. The result is thinner mucus that drains more easily. Research suggests Neti pots can ease symptoms like congestion, pressure, and facial pain, particularly in people with ongoing (chronic) sinus troubles. The Neti solution also comes in a bottle with a nozzle that goes in your nose and generates the force to flush your sinuses.

Menthol Ointment: Days of wiping and blowing your nose can leave the skin around your nostrils sore and irritated. A simple remedy is to dab a menthol-infused ointment under (but not in) your nose, or on your chest or throat. The menthol vapors relieve a cough and open clogged passages, which eases your congestion. But don’t use it on raw skin and don’t give it to children under age 2.

Saltwater Gargle: This may help your sore throat by decreasing throat swelling and rinsing out irritants and germs. Gargle warm water with a teaspoon of salt four times daily to keep a scratchy throat moist.

Nasal Strips: You wear these strips of tape on the bridge of your nose to open the nasal passages. While they can't get rid of the stuffiness, they do create more space for airflow. That can help relieve nighttime congestion.

Let Your Fever Work: It's the original natural remedy. The rise in temperature fights colds and the flu by making your body too hot for germs to live. But if it makes you uncomfortable, it’s fine to take something to treat it. Drink plenty of liquids, too. Call your doctor right away if your temp is over 104 F, unless it comes down quickly with treatment. For an infant who’s 3 months or younger, call your doctor for any fever over 100.4. Children with a fever of less than 102 usually don’t require treatment unless they're uncomfortable.

Bed Rest: Who has time to spend a day or two under the covers? But when you get plenty of rest, your body can direct more energy to fighting off germs. Staying warm is also important, so tuck yourself in and give your immune system a leg up.

Reviewed by: Sabrina Felson, MD on February 15, 2017

Sources:

American Academy of Allergy Asthma & Immunology: "Rhinosinusitis: Saline Sinus Rinse Recipe."
Eccles, R. Journal of Pharmacy and Pharmacology, September 1990.
Fruits & Veggies More Matters: "Vegetable of the Month: Garlic."
Joslin, P. Advances in Therapy, July/August 2001.
National Center for Complementary and Alternative Medicine: "Echinacea" and "In the News: Zinc and the Common Cold."
Natural Medicines Comprehensive Database.
Oregon State University, The Linus Pauling Institute Micronutrient Information Center: "Vitamin C."
Rennard, B. Chest, October 2000.
UpToDate.com.
Shopneilmed.com.
Mayoclinic.org.
Linus Pauling Institute, Oregon State University: Micronutrient Information Center. 

Much Love, Dr.Shermaine #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2Live

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk. 

“13 Foods That Can Lower Your Blood Pressure”

Just a DASH Will Do: One of the tools your doctor may use to dial back your blood pressure is DASH -- Dietary Approaches to Stop Hypertension. It’s not a diet but a way of eating. You cut back on salt, load up on fruits and veggies, and round out your meals with whole grains, fish, poultry, nuts, legumes, and low-fat dairy.

Go Green (and Leafy): Salt makes your body hang on to more fluid. That bumps up your blood volume and the pressure on your arteries, which make your blood pressure climb. Fill your plate with leafy greens like spinach, broccoli, kale, or collards for a potassium boost. The mineral helps flush sodium out of your body through your pee and relaxes your blood vessel walls. Recommended daily serving: 3-6 cups (raw leafy veggies).

Berry Good for You: The pigments that give blueberries, strawberries, and blackberries their rich colors also come with a benefit for your blood vessels: anthocyanin. It’s a natural compound that can help artery walls become wider and more flexible to lower your blood pressure and improve your heart health. Recommended daily serving: 2-3 cups (frozen or fresh fruits).

Yogurt: Calcium is a key player for good blood pressure because it helps your blood vessels tighten and relax when they should. Plain, low-fat yogurt is a good way to add calcium in your diet without too much added sugar or fat. Looking for a flavor twist? Throw some berries in for some natural sweetness and even more blood pressure help. Recommended daily serving: 2-3 cups (yogurt or milk).

Fatty Fish: Another good source of calcium is bone-in fish, like canned salmon or sardines. Oily fish like mackerel and sardines also are flush in omega-3s, the fatty acids that boost health and help your heart. Studies on fish oil supplements show they may lower your blood pressure, especially if your high blood pressure is moderate or severe. Recommended daily serving: 3-6 ounces (fish, lean meat, and poultry).

Sprinkling of Seeds: Add unsalted seeds like pumpkin, flax, and sunflower to salads, yogurt, or oatmeal to help lower your blood pressure. Seeds are a source of vital minerals like magnesium, which helps control your blood pressure and relax your blood vessels. Recommended daily serving: 1-1.5 tablespoons (seeds).

Oatmeal: This whole grain is healthy, filling, and low in sodium. It’s also full of fiber, which helps keep your weight and blood pressure under control. Cook your rolled or steel-cut oats with water or low-fat milk. Swap out the maple syrup or brown sugar with raisins or bananas for a touch of sweetness. Recommended daily serving: 3-5 cups cooked (whole-grain cereal, rice, and pasta).

Turn Up the Beet: A study shows that drinking 2 cups of a mix of three parts beetroot and one part apple juice can make your systolic blood pressure (the top number) go down in just a few hours. Men may see a bigger benefit than women. High systolic pressure can raise your chances of strokes. Cooked beets and beet greens, which pack lots of potassium, are a good alternative. Recommended daily serving: About 2 cups (raw or cooked vegetables, or vegetable juice).

Garlic: Garlic can add more than just zest to your dishes. It may also have a hand in boosting your nitric oxide levels, which dilates blood vessels. The more relaxed your blood vessels are, the less your heart has to work to pump blood through them. That helps keep your blood pressure down. Recommended daily serving: 1-2 cloves.

Pistachios: Tree nuts -- hold the salt! -- like walnuts and almonds can be a great source of healthy fats that help your heart. But for high blood pressure, your best pick is pistachios. They seem to have the strongest effect on lowering both your top and bottom blood pressure readings. Recommended serving: 1-2 cups per week (nuts).

Pomegranates: Drinking pomegranate juice regularly may help chisel away at your blood pressure numbers. But watch out for the added sugar. Also, juices don’t have the fiber you get from the fruit. So be sure to add fiber from other foods to help keep your heart healthy and your bowels regular. Recommended daily serving: 2-3 cups (fresh, frozen, or canned fruit).

 

Olive Oil: The polyphenols, which are protective antioxidants, in olive oil give it a leg up over other oils. Polyphenols improve blood vessel health and help them stay elastic. It’s a smart choice for a healthy fat. Use it instead of butter, vegetable oil, or canola oil in your cooking. Recommended daily serving: 2-3 teaspoons (oil, mayo, or salad dressing).

 

Legumes and Beans: A daily cup of peas, lentils, garbanzo beans, or beans can keep your blood pressure in check and even lower it. Legumes and beans are big on fiber and can help ward off coronary heart disease, too. Recommended daily serving: 1 cup (cooked beans and peas).

 

Dark Chocolate: Don’t get too excited. Turns out that dark chocolate (at least 50% to 70% cocoa) can give you a boost of a plant compound called flavanol. As with garlic, this antioxidant can raise your nitric oxide levels and widen blood vessels. That can make your blood pressure drop a notch. It goes without saying that a little bit of chocolate is all you need. An occasional nibble.

 

Foods Are Not the Whole Treatment: If you have high blood pressure or borderline high blood pressure, a healthy diet and savvy food picks can help you manage your condition or prevent it. But what you do off the plate matters, too. So lose any extra weight, exercise, and take any medication your doctor prescribes.

Reviewed by Suzanne R. Steinbaum, MD on July 17, 2018

Mayo Clinic: “DASH diet: Healthy eating to lower your blood pressure,” “Fish oil.”
National Heart, Lung, and Blood Institute: “High Blood Pressure,” “Your Guide To Lowering Your Blood Pressure With DASH.”
American Heart Association: “Low Potassium Can Help Control High Blood Pressure.”
Nutrients: “The Effect of Anthocyanin-Rich Foods or Extracts on Vascular Function in Adults: A Systematic Review and Meta-Analysis of Randomised Controlled Trials.”
Harvard Health: “Key minerals to help control blood pressure.”
Archives of Internal Medicine: “Dietary Fiber and Blood Pressure: A Meta-analysis of Randomized Placebo-Controlled Trials,” “Effect of legumes as part of a low glycemic index diet on glycemic control and cardiovascular risk factors in type 2 diabetes mellitus: a randomized controlled trial.”
Nutrition Journal: “Effect of beetroot juice on lowering blood pressure in free-living, disease-free adults: a randomized, placebo-controlled trial.”
Academy of Nutrition and Dietetics: “Kidney Disease: High- and Moderate-Potassium Foods.”
Pharmacognosy Reviews: “Role of natural herbs in the treatment of hypertension.”
American Family Physician: “Health Effects of Garlic.”
American Journal of Clinical Nutrition: “The effect of tree nut, peanut, and soy nut consumption on blood pressure: a systematic review and meta-analysis of randomized controlled clinical trials.”
Pharmacological Research: “Effects of pomegranate juice on blood pressure: A systematic review and meta-analysis of randomized controlled trials.”
American Journal of Hypertension: “Olive Oil Polyphenols Decrease Blood Pressure and Improve Endothelial Function in Young Women with Mild Hypertension.”
BMC Medicine: “Does chocolate reduce blood pressure? A meta-analysis.”

Much Love, Dr.Shermaine #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2Live

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.