Creatine is found naturally in the body. However, some athletes and vegetarians take a creatine supplement. What is it for and how does it help them?
Creatine is a chemical found naturally in the body. Its main function is to intervene in the production of energy for the muscles. Approximately 95% of our body’s creatine is found in skeletal muscle.
Creatine is important for people on vegetarian or vegan diets, since the main source of creatine is animal foods.
Sportsmen, athletes and people who want to increase and / or maintain their muscle mass either by general care, by some specific muscle condition, as well as improve the performance of physical activity usually incorporate creatine in their diet in the form of supplements. The use of creatine is permitted by the International Olympic Committee IOC.
In this article, we explain the types of creatine available in the form of supplements, their functions and benefits for the body.
WHAT IS CREATINE
From a biochemical point of view, creatine is a type of nitrogenous organic acid that is formed in the liver from three amino acids: arginine, methionine and glycine.
Some people say that creatine is an amino acid, since it is an organic acid that contains nitrogen in its molecule. However, this denomination is not entirely correct since they are actually three amino acids together.
Creatine is also provided in foods of animal origin. Therefore, it is important to take it into account when the diet does not include this type of food.
There are two forms of creatine in supplements: creatine hydrochloride and creatine monohydrate. Both are absorbed by the body, with certain differences in the rate of absorption.
CREATINE: WHAT IT IS FOR IN THE BODY
As we have mentioned, creatine is formed in the liver from the amino acids’ arginine, methionine and glycine. The liver is an essential organ to give energy support to the body and specifically to the locomotor system and skeletal muscles when we perform physical activity.
While creatine is in every cell in the body, a large major, approximately, 95% of creatine is found in skeletal muscle cells involved in obtaining energy to perform muscle work, physical activity and maintain and/or grow muscle mass.
Creatine is involved in obtaining energy as it accelerates the natural production process of ATP (adenosine triphosphate).
ATP is a molecule that serves to store energy, it does so in its phosphate bonds. Cells use ATP bonds as one of their main sources of energy. ATP is converted into ADP (adenosine diphosphate) and then into AMP (adenosine monophosphate). Every time a phosphate bond is broken, energy is released, so the more ATP available, the more productive and efficient the cellular work will be.
If you are curious, I tell you that the process happens in reverse: when there is energy available the AMP is transformed into ADP and then into ATP and so we already have “the ATP battery charged”.
Specifically, muscle cells are the ones that benefit most from creatine, since it is in the muscles where more creatine is stored.
CREATINE IN SUPPLEMENT FORM: WHAT IT’S USED FOR
The use of creatine as a food supplement is very common among athletes of different levels of demand to improve exercise performance and muscle mass. Depending on the type of physical activity or sport, creatine can be perceived more or less effectively, since the type of sport also involves a different use of muscle fibers.
For example, it is not the same in an athlete who requires more endurance than in an athlete who needs or works more strength. There are intermediate physical activities where strength and endurance are both necessary for good performance. As a help we can imagine the appearance of a marathon runner, a cyclist of long routes or a bodybuilder or cross fit. Doesn’t it seem to you that muscle mass is different?
In some population groups it is interesting to contemplate creatine supplementation, when it is not present in the diet due to the absence of foods of animal origin, when there is a greater demand for physical work or muscle weakness.
With reference to this last point, creatine is an aid in people with muscle cramps, muscle fatigue, conditions of different origin that involve muscle weakness or sarcopenia. In these cases, it is advisable to consult with your health professional to know if your incorporation could benefit, how to incorporate it and in what quantity.
The incorporation of creatine depends on the physical constitution and the activity performed, as well as the frequency.
There are studies that show that the use of creatine is more appreciated when at the beginning of taking it the levels of the body are lower compared to people who already have (or acquired) higher levels of creatine.
This can lead to the feeling that as it is used, it seems to have less effect on muscle mass and performance. However, it is the logical consequence of reaching balance by performing a similar activity.
WHEN TAKING CREATINE IS SAFE (AND WHEN IT ISN’T)
Common oral uses of creatine are generally safe. Follow-up studies of its use as a nutritional supplement for several years have shown its safety. However, before taking any type of nutritional supplement, it is best to consult with a specialist.
In addition, it is very important to take into account water intake when taking creatine. After all, if the energy demand of the muscles increases, we cannot forget that their cells accumulate water because, if there is a lack of water, important mineral salts are missing for the rest of the body. This is something to contemplate whenever we do physical activity either for sport, or for rehabilitation: drinking water.
On the other hand, people with kidney problems should consult their health care professional, as protein metabolism may be impaired and creatine could interfere.
Let’s not confuse creatine with creatinine. Creatinine is one of the values that in analytical tests help us to know the functioning of the kidneys.
When in cases of essential tremor or Parkinson’s disease, or some other neurological or mental condition. Therefore, it is important to consult before taking creatine on your own.
TYPES OF CREATINE AND HOW TO TAKE IT
In the market we can find two types of creatine: hydrochloride and monohydrate. Both are good options.
Creatine hydrochloride, creatine HCL or creatine hydrochloride has a somewhat faster absorption compared to creatine monohydrate. This is because creatine is bound to hydrochloric acid (HCl).
As for its use there are different types of employment and routines for it. The science of the study of sport and nutrition also proposes different guidelines.
Some people take a higher amount at the beginning of taking creatine, when they have not taken it before or have not taken it for a long time: it is called a “loading dose”, to maintain a good overall amount. Later they use different doses, more moderate, daily, and a greater amount on training days, depending on the type of training.
It can be taken before or after workouts, it is not necessary to take it on an empty stomach. It can be mixed with carbohydrates and protein.
However, when in doubt, consult with the professional who carries out you’re training or with the health professional who helps you: this way they can calculate dose and optimal mode of use for you.
Carob gum is a natural and versatile food additive. It is ideal for making gluten-free and vegan products.
What is carob or locust bean gum?
Locust bean: what it is used for
Carob gum: health effects
Sustainability of carob gum
Carob gum or locust bean is obtained from the seeds of the carob tree, the fruit of the carob tree, a very common tree in the Mediterranean region, in America and in Australia. The largest growing areas are in the Spanish regions of Valencia and Catalonia. Do you know what it is used for and what its health effects are?
WHAT IS CAROB OR LOCUST BEAN GUM?
To obtain the carob gum, the seeds are subjected to an acid treatment that eliminates the skin. Then the seeds are split so that by means of a sieve the endosperm, which is hard, can be separated. This endosperm is ground with rollers to get the locust bean powder.
This whitish powder is chemically a galactomannan, that is, a polysaccharide composed of the monosaccharide’s galactose and mannose. It is dietically a soluble fiber.
Carob gum is not the same as carob flour. This is obtained by grinding the carob pods without the seeds, after they have been dehydrated. This carob flour has a slightly sweet taste and very similar to cocoa so it is used to make alternative dietary products to chocolate, low in fat and rich in fiber, calcium and other minerals and antioxidant compounds.
LOCUST BEAN: WHAT IT IS USED FOR
The locust bean, when in contact with liquids, becomes a colloid and a gel if a little sodium borate is added. Its physical properties make it a binder and thickening additive widely used by the food and cosmetic industries. In ingredient lists it is often identified with the code E410.
Even a small amount of carob gum gives liquids a gelatinous texture and thickens them.
As the volume of the mixtures increases, it is often used in gluten-free alternative products.
Flour is insensitive to heat, acid and salt and can therefore be used in a variety of ways.
It also ensures that the mixtures are homogeneous.
You’ll find carob gum in the ingredient lists of the following products, among others:
Jams and preserves.
Jellies, puddings and mousses.
Drinks based on vegetable milks.
Ice cream.
Canned fruits or vegetables.
Empanadas and other similar products.
Baked goods (especially gluten-free products).
Food for diabetics.
You can find carob gum in all organic supermarkets or health food stores. It is also available through online stores.
o CAROB GUM: HEALTH EFFECTS
Carob gum is generally well tolerated. As a soluble fiber, in theory, it helps reduce bad LDL cholesterol and contributes to the good condition of the intestinal microbiota (it is a prebiotic). In addition, it contains small proportions of protein and calcium. However, it is used in such small amounts that little beneficial effect can be expected compared to whole foods rich in soluble fiber.
It is approved as a food additive without restrictions, it can even be used in baby food and in products with organic certification.
Used for infant reflux
Carob gum is used as an additive in infant formulas for babies experiencing reflux, which is characterized by frequent episodes of vomiting.
It helps thicken the formula and prevents it from re-climbing into the esophagus after entering the stomach. It also slows the rate at which food moves from the stomach to the intestines. This can also reduce bowel problems and reflux in babies.
As with all foods and products that are ingested, allergic reaction is always possible. People with a soy allergy should be especially careful because a cross-reaction is possible.
SUSTAINABILITY OF CAROB GUM
The tree is ideal for sustainable organic farming. Its cultivation even has ecological value, because it thrives even in poor, dry and nutrient-devoid soils. Like olive trees, carob trees are ideal for reforesting semi-desert landscapes.
Tree roots protect dry areas from erosion and oxygenate the soil. In warm-growing regions, its canopy provides protection from the sun and wind and provides important habitat for birds, insects and other wildlife.
Collecting the mature carob pods is quite time-consuming and expensive, as it is done by hand and cannot be automated. The cultivation of carob does not require any pesticides. On the other hand, carob wood is durable and resistant, suitable for fences or furniture, among other uses.
Brown algae are a type of algae with particular properties. How do they benefit health? How safe is it to consume them? We’ll tell you.
Seaweed has become part of our diet and if you have not yet done with them, here you will learn why you should already enjoy these special foods.
In the West, algae has not been part of the plates, with exceptions such as some areas of the oceanic coast. In the East, however, as in China and Japan, algae are part of the diet and several of them are considered medicinal foods.
There are different types of edible algae, in this article we will deal with brown algae among which the genera Laminaria, Undaria and Hizikia stand out. There are about 265 genera of brown algae with about 1500-2000 mainly marine species. Let’s see what are the benefits of brown algae and leave doubts regarding some questions such as: Do they have a lot of salt? Too much iodine? Toxic heavy metals? Calm: everything has an explanation.
TYPES OF BROWN ALGAE
Before getting into the subject, let’s see very briefly that there are different types of algae, commonly called brown, red, blue, green … In this article we are going to deal with brown algae belonging to the class Phaeophyta.
Among the main types of brown algae used as food we have:
Laminaria spp., Sacharina spp., with the common name of kombu seaweed.
Undaria pinnatifida or wakame.
Hizikia fusiform, also called hiziki or hijiki.
Eisenia bicycles or arame
Hamathecia elongate or sea spaghetti.
BENEFITS OF BROWN ALGAE
Seaweed is a very interesting food due to its high contribution of minerals, presence of soluble and insoluble fiber, omega 3 fatty acids, as well as its low caloric content.
Among the minerals, algae contribute to our diet sodium, potassium, calcium, magnesium, manganese, sulfur, phosphorus, chlorine, iron, copper and iodine. They also provide very interesting trace elements such as zinc, lithium, selenium, cobalt and fluorine.
The contribution of fiber of the soluble and insoluble type is a very interesting help, since algae when dry provide more fiber than foods such as vegetables or fruits.
By rehydrating algae, fiber displays its actions and benefits in conditions of the digestive system, cardiovascular system, in cases of overweight, diabetes, hypertension, improve the state of the microbiota and facilitate intestinal transit. Algae are satiating, soothe irritation of the gastrointestinal mucosa.
Seaweed is a source of omega 3 fatty acids EPA and DHA so they are important in our diet. EPA and DHA have beneficial effects on health, including minimizing cardiovascular risk, participating in the modulation of inflammation in cases such as arthritis, involved in brain functions and eye well-being.
Algae contain pigments such as chlorophyll but brown algae (or brown) have pigments of the xanthophyll type that are what give it the brown or brown color. Xanthophylls are the pigments that give the golden, ochre color to the leaves of trees in autumn.
SEAWEED AND SALT
Do algae have a lot of salt? Well, seaweed lives in salt water, therefore they provide salt (sodium chloride) and logically provide sodium and when they are dry, the salt is more “concentrated”. Therefore, dried algae should be hydrated and left to soak, changing the water several times before consumption.
If when you see the dried algae, you notice that they have salt, it also serves as a natural preservative, as is done with salted foods, therefore, you may want to change the water more times, to remove excess salt.
An “advantage” is that we do not have to add salt to the foods with which we prepare them. The algae themselves serve as a dressing.
IS IODINE FROM BROWN ALGAE HARMFUL?
This is a frequently asked question. Iodine is a mineral necessary for the proper functioning and development of our body. Therefore, the answer is no. Iodine from brown algae is not harmful in itself.
However, in excess, iodine can be a problem for some population groups.
There are studies that suggest that the high amounts of iodine found in brown algae (specifically in the group of Luminarias or kombu) could be counterproductive for certain people.
This fact would be related to the fact that an excess of iodine in the diet could affect hormone production by the thyroid, and induce a situation of hyperthyroidism.
Now, we must take into account, precisely the real number of algae that can be part of our diet.
Therefore, we are now going to focus on those population groups for which it is not recommended to eat brown algae, especially kombu algae (Laminaria japonica, Saccharina japonica).
BROWN ALGAE: RECOMMENDED CONSUMPTION
A few years ago, it was considered that in countries like Spain the consumption of algae was not so high as to consider that they could be a source of high iodine in the diet.
However, society is changing and new eating habits are acquired. As a result of this and the safety studies, the European Food Safety Agency (EFSA) adapted its recommendations. Several countries, such as Spain and France have recommendations regarding the consumption of brown seaweed, especially kombu. These recommendations updated in 2021 by the Spanish Agency for Food Safety and Nutrition (AESAN) are:
People with thyroid problems, or who take medicines containing iodine, should not take kombu seaweed.
As a precaution, it is recommended to avoid in children who are logically in the growth and development phase, as well as in pregnant and lactating women.
SAFETY OF ALGAE AND TOXIC HEAVY METALS
You may be concerned about the issue of “toxic” heavy metals. Algae due to their structure and marine growth medium can absorb and accumulate toxic heavy metals such as mercury, cadmium or lead. Although the alginic acid contained in algae naturally can help our body eliminate toxic heavy metals, the recommendation is to avoid unsafe sources of algae.
We are aware of the poor state of ocean waters due to industrialization and pollution, so it is important to be very careful when acquiring algae for consumption. And of course, take care of the oceans.
As I usually say: read the labeling well when making the purchase. Waste time reading! and in preparing them well, to enjoy a delicious food with all its benefits for your well-being.
Bichectomy is a cosmetic surgery that has become popular among celebrities and young users of social networks. Their goal is to achieve more angular faces. Is it a risk-free intervention?
Bichectomy: possible complications
Bichectomy: when it is not convenient
Considerations before having a bichectomy
Bichectomy has been performed for years but lately it has become popular because some public people have acknowledged having undergone this operation. It is a surgical intervention that consists of removing the fatty accumulations that are in the cheek area. This is done with the intention of stylizing the face and thus making it appear more angular.
In addition, it is believed that its popularization has to do with the tendency to use filters on social networks that precisely achieve this effect. Are surgeries like bichectomy really needed? Is it a risk-free surgery?
BICHECTOMY: POSSIBLE COMPLICATIONS
Bichectomy involves removing the adipose body from the cheek. It is usually done under local anesthesia, making an incision inside the mouth to access the adipose body of the cheek and remove it. The wound is closed with suture and an elastic compression bandage is placed for at least 3 days.
Although it is considered a safe operation, it is not without some risks, as with all surgeries. According to a review of cases published in the International Journal of Morphology, only 8.45% (of 220 patients analyzed) had minor complications. However, the paper says, the effects on facial aging and long-term effects have not been analyzed and, therefore, the harmless effect of the procedure for those characteristics is unclear.
Complications after bichectomy can be several:
Haematoma
Infection
Trismus
Prolonged edema
Facial nerve injury
Parotid duct injury
Irregularities and asymmetries of the facial contour.
It should also be borne in mind that Bichectomy involves passing the trans operative period and that during this period (which can last up to a month) annoying symptoms can also be perceived:
The operated area may become inflamed the first few days,
The patient should sleep a little incorporated the first few days and avoid hot meals
You have to spend several days without chewing too hard food, without physical exercise and take the medication prescribed by your surgeon.
BICHECTOMY: WHEN IT IS NOT CONVENIENT
We all have Bichat fat on our faces but sometimes it is not advisable to remove it. To be able to perform this operation in a totally safe way, the patient must be a young or middle-aged person, with a more or less round face and no signs of sagging in the lower third of the face.
Remember that plastic surgery is of great help to treat burns, frostbite, implants of limbs … However, as Dr. Pablo Saz explains, the praise of the beautiful part of surgery, of its spectacular achievements in some cases, makes patients opt for surgery today to modify their image even when it is not necessary.
“Cosmetic surgery is advertised with the propaganda of models that represent only successes, while hiding the large number of side effects and patients who suffer them,” explains Dr. Pablo Saz.
If you are thinking of having this Bichectomy, always look for a surgeon who guarantees a job well done and quality. Remember that most of the work of the plastic surgeon aims to correct failures of previous surgeries. Sometimes, after the bichectomy, an intervention called “lipofilling” or fat filler must be performed, which consists of taking fat from other parts of the body and grafting it into the area of the Bichat balls.
CONSIDERATIONS BEFORE HAVING A BICHECTOMY
Before undergoing an operation, it is advisable to assess very seriously whether this intervention is really necessary. Remember that the use of social networks and the popularization of filters that allow us to achieve an unrealistic beauty, can lead us to seek through surgery a body image that, in reality, is not natural at all.
According to psychologist Raquel Tomé – member of the Governing Board of the Official College of Psychologists of Madrid – it has been observed that girls who retouch and edit their selfies more have more problems with their body image and reflect a deficient acceptance of themselves (International Journal of Eating Disorders, 2020).
Jasmine Fardouly, an independent research psychologist at the University of New South Wales in Australia, has noted that Instagram use has been linked to concerns about body image. So, before undergoing an aesthetic intervention, assess if you really need to improve your image or if it is social networks that are pushing you to do so.
In a small plot or on a balcony you can grow many beautiful plants with which you can also develop effective natural remedies.
Anyone, if you propose it, no matter how little space you have at home, can create your own medicinal garden, whether in your home garden, in the backyard, on the terrace or even on a balcony. Our ancestors, especially in rural environments, used to grow certain plants from which they obtained basic remedies to face some of their health problems.
Continuing this tradition not only allows you to procure simple and natural remedies yourself, but also provides an enriching experience that relaxes, trains attention and encourages contact with nature.
WHAT DO YOU NEED TO GROW MEDICINAL PLANTS?
If you have a large garden, you will surely quickly find a suitable place to create an apothecary garden. But even if you only have a small balcony, you don’t have to do without your green medicine cabinet, because many of the effective plants grow just as well in planters or pots.
No matter if it is a garden or a balcony, when planning your apothecary garden, you should take into account the different location requirements of the plants:
Light conditions: Most plants prefer a sunny spot, but many do well for partial shade, and some even thrive best in a moist, shady place.
Nutrients: As with vegetables, a distinction is made between high-consumption plants, medium consumption and weak nutrient intake.
Water: While Mediterranean plants such as rosemary or lavender prefer a dry place, many native wild plants thrive best in somewhat moist soils. Some feel more comfortable on a floor that is always well watered.
Terrain conditions: Some plants thrive best in sandy soils, others prefer to grow in moist, humus-rich soils.
WHAT MEDICINAL PLANTS CAN BE GROWN AT HOME?
Because the number of medicinal plants gives to fill complete encyclopedias, we are left with the classics. Almost all are easy to grow and help with everyday ailments such as colds, sore throats or insomnia.
If from time to time or regularly you suffer from a specific alteration, it is worth looking for the right medicinal plants. Let yourself be advised, for example, by a plant expert.
Whether woody plants (such as laurel, thyme, rosemary or sage) or herbaceous (mint, calendula, nettle or oregano), the variety of medicinal species that can be cultivated is very wide. And they do not necessarily have to present an austere appearance like nettle or onion. Here we present 6 of them that are beautiful and do not need much care.
14 MEDICINAL PLANTS YOU CAN GROW AT HOME
Some medicinal plants are very beautiful for their color and showiness. Here we have chosen seven that are easy to find and that, for the most part, do not require special care.
1. ECHINACEA, A GREAT STIMULUS OF THE DEFENSES
This North American plant (Echinacea purpurea) blooms in summer and until mid-autumn. In summer the flowers, large and showy, are collected, and in autumn, the root. It should be planted in full sun or partial sun, in parterre or planter, and is ideal for decorating terraces and patios. It requires little care.
Indications: being excellent to enhance the immune response, it is recommended to prevent or improve respiratory infections such as flu, colds, pharyngitis, laryngitis and sinusitis and combat allergic accesses with rhinitis and conjunctivitis. Externally, it acts as a very effective anti-inflammatory on wounds, burns, epidermal inflammations and oral and ocular inflammations.
How it is used: in infusion, associated with other plants that complement its action, in tincture or syrup. The tincture or infusion is applied externally in scrubs, baths, eye drops and mouthwashes.
Precautions:avoid orally in pregnancy and during lactation and if there is liver damage.
1. ECHINACEA, A GREAT STIMULUS OF THE DEFENSES
This North American plant (Echinacea purpurea) blooms in summer and until mid-autumn. In summer the flowers, large and showy, are collected, and in autumn, the root. It should be planted in full sun or partial sun, in parterre or planter, and is ideal for decorating terraces and patios. It requires little care.
Indications: being excellent to enhance the immune response, it is recommended to prevent or improve respiratory infections such as flu, colds, pharyngitis, laryngitis and sinusitis and combat allergic accesses with rhinitis and conjunctivitis. Externally, it acts as a very effective anti-inflammatory on wounds, burns, epidermal inflammations and oral and ocular inflammations.
How it is used: in infusion, associated with other plants that complement its action, in tincture or syrup. The tincture or infusion is applied externally in scrubs, baths, eye drops and mouthwashes.
Precautions:avoid orally in pregnancy and during lactation and if there is liver damage.
3. CAPUCHIN AGAINST FUNGAL INFECTIONS
One of the advantages of nasturtium (Tropaeolum majus) is that its flowering extends over many months, from spring to autumn. And the spectacle it offers is worth it: its flowers, orange or red, are large and showy.
The plant, native to South America (from the area of Ecuador and Peru), grows well in pots and planters, but also in flowerbeds. It prefers half shade and resists frost poorly. For medicinal use the flowering tops are collected, in spring or summer.
Indications: it is recommended in respiratory tract infections (flu, pharyngitis) and urinary tract (cystitis, urethritis), as well as to prevent the formation of kidney stones and reduce urea rates in the urine. As a moderate diuretic, it helps treat edema and fluid retention. But mostly it is used in topical application on fungal infections on the skin, to relieve muscle tension and to stimulate or strengthen the scalp and slow down hair loss.
How to use: internally in simple or mixed infusion (one tablespoon per cup of water, two cups daily), in liquid extract and tincture; and, externally, the most concentrated infusion or tincture in massage or friction of the scalp. It can be found as an ingredient in creams or ointments for fungi and in shampoos to strengthen hair.
Precautions: avoid seeds, which are toxic, and do not take it orally in case of pregnancy, gastritis, hypothyroidism, kidney or heart failure.
3. CAPUCHIN AGAINST FUNGAL INFECTIONS
One of the advantages of nasturtium (Tropaeolum majus) is that its flowering extends over many months, from spring to autumn. And the spectacle it offers is worth it: its flowers, orange or red, are large and showy.
The plant, native to South America (from the area of Ecuador and Peru), grows well in pots and planters, but also in flowerbeds. It prefers half shade and resists frost poorly. For medicinal use the flowering tops are collected, in spring or summer.
Indications: it is recommended in respiratory tract infections (flu, pharyngitis) and urinary tract (cystitis, urethritis), as well as to prevent the formation of kidney stones and reduce urea rates in the urine. As a moderate diuretic, it helps treat edema and fluid retention. But mostly it is used in topical application on fungal infections on the skin, to relieve muscle tension and to stimulate or strengthen the scalp and slow down hair loss.
How to use: internally in simple or mixed infusion (one tablespoon per cup of water, two cups daily), in liquid extract and tincture; and, externally, the most concentrated infusion or tincture in massage or friction of the scalp. It can be found as an ingredient in creams or ointments for fungi and in shampoos to strengthen hair.
Precautions: avoid seeds, which are toxic, and do not take it orally in case of pregnancy, gastritis, hypothyroidism, kidney or heart failure.
5. CHINESE PEONY, AN ALLY OF WOMEN
This plant from the Far East (Paeonia lactiflora), with large and fleshy roots, displays spectacular and aromatic pink, white or bicolor flowers. In the peninsula and the Balearic Islands there are three species of peonies, but they are protected and should not be collected. They can be planted in large parterres or large planters, in half shade, although it should be borne in mind that they take time to become large and need generous watering.
They can also be found in nurseries and gardens. They bloom from late spring to early autumn and, for medicinal use, the flowers and root are used.
Indications: traditional Chinese medicine knows it as bai shao yao and recommends it to tone the liver and spleen, combat migraine and regulate heavy menses. It is also indicated to relieve spasmodic pain of menstruation and hot flashes and night sweats of menopause. It is considered sedative, soothes irritability and palpitations, and relieves muscle tension and cramps.
How it is used: in infusion or decoction, usually in mixed herbal teas (up to 3 glasses a day, in non-prolonged treatments), in tincture and in tablets.
Precautions: should be avoided in pregnancy and lactation, and should not be given to children under 12 years of age.
6. THE RELAXING MILAMORES
Mila mores (Entrants rubber), also known as red valerian, is a very resistant and undemanding plant. Its flowers, white or deep or light pink, gather in dense cymes and can appear from late winter to the following autumn.
It is usually planted on slopes or rockeries, next to walls and steps. In autumn the root is collected.
Properties: it is considered sedative, myorelaxant, antispasmodic and antiarrhythmic, because it shares, although attenuated, a good part of the attributes of its relative the common valerian.
Indications: like valerian, it is ideal for relaxing and reducing nervousness and muscle tension, and can relieve occasional insomnia. It improves its action if combined with plants that complement it, such as hawthorn, hops or poppy.
How it is used: in decoction, associated with other plants, two cups a day, the last one an hour before bedtime, or in tincture and fluid extract.
Precautions: Considered safe.
7. ROSEMARY
Rosemary is one of the popular cooking plants due to its intense aroma. As an infusion, it promotes the healing of colds and relieves stomach cramps.
Like thyme, rosemary is one of the sun-loving plants.
8. SAGE
The large, fleshy leaves of sage don’t just promise to help with sore throats and stomach problems. You can also use them as a natural treatment for insect bites or for dental care.
Sun: Most species of sage are very fond of direct or indirect sunlight, placing them in a well-lit place.
Water: Water it when the soil is completely dry. During the growing season, water it regularly to keep the soil moist but not over-wet.
Fertilization: Give it a liquid fertilizer well diluted in irrigation water once every 15 days in spring and summer. In autumn and winter, decrease the frequency of fertilizer.
Pruning it: Pruning it can often help keep it compact and stimulate its flourishing. Most species of sage should be pruned in the spring and in the summer after flowering.
Substrate: Sage prefers a well-drained, nutrient-rich substrate. It is recommended to use specific substrates for aromatic plants.
It is important to note that different varieties of sage may have different care needs, so it is advisable to investigate the specific needs of the species being grown to achieve the best result.
9. CHAMOMILE
Chamomile is one of the classic medicinal plants. You’ve probably inhaled chamomile when you had a cold or had an infusion to relieve gastrointestinal problems.
Sun: The chamomile plant prefers direct to partial sunlight. Place it in a place where it receives direct sunlight during the morning and partial shade during the afternoon.
Water: Water it regularly to keep the soil moist but not soggy. Do not overwater it.
Substrate: Chamomile prefers a well-drained and fertile substrate. It is recommended to use a mixture of potting soil and compost.
Fertilization: It does not need much fertilization, but a diluted liquid compost can be added once a month during the growing season.
Pruning: Prune it when the flowers have finished blooming to keep it compact and stimulate the growth of new flowers.
10. ST. JOHN’S WORT
St. John’s wort is a component of numerous medications and is primarily used for anxiety and depression. You do not need to swallow pills to take advantage of its mood-enhancing effects.
An infusion with the fresh plant also works. St. John’s wort oil is also easy to make and you can also use the plant as a natural additive for relaxation baths.
Sun: St. John’s wort needs direct sunlight to thrive. Find a place to place it where it receives at least 6 hours of sun a day.
Water: Water it regularly during active growth to keep soil moist, but not waterlogged. During periods of drought, the frequency of watering increases.
Substrate: The St. John’s wort plant prefers a well-drained and slightly acidic substrate. Use a mixture of potting soil and peat or vermiculite.
Fertilization: It does not require much fertilization, but an organic fertilizer can be added once a month during the growing season.
Pruning: Pruning the St. John’s wort plant after flowering to keep it compact and promote the growth of new flowers.
Be sure to remove all dead leaves and flowers to prevent the spread of disease. Also, keep in mind that St. John’s wort can be an invasive plant, so keep its growth under control if necessary.
11. MINT
Mint tastes delicious in hot infusions and refreshing lemonades. Regular consumption of the popular plant also strengthens the immune system and speeds up metabolism.
Since mint tends to spread on the ground, it may be advisable to plant it in a pot. Keep it in a sunny corner or with partial shade and water it well, especially if the weather is dry and hot.
12. LEMON BALM
If you only know lemon balm as a tasty herbal teach, you will be surprised to learn about its various healing effects. You can use it, among other things, to make a natural lip balm against herpes and to relieve headaches, morning sickness or menstrual cramps.
Lemon balm is easy to care for and thrives best in a sunny, wind-protected place.
13. LAVENDER
Lavender is beautiful to look at, smells wonderful and even children can use it to support their health and well-being. It has a relaxing and sleep-inducing effect, among other things.
Lavender thrives particularly well in a sunny place in combination with dry, calcareous soil.
14. THYME
You are probably familiar with thyme as a typical spice of the kitchen. But did you also know that the small-leaved plant has numerous healing properties? You can use it, for example, for colds, stomach problems and sore throats.
Thyme prefers dry, loose soil and a sunny, wind-protected place.
There is a plant for every disease, as the monks of the Middle Ages already knew. Traditionally, they cultivated numerous plants in the gardens of monasteries so that they could quickly access the right medicinal plant in case of illness.
In earlier times, pharmacies also had so-called apothecary gardens, thanks to which they could always provide their customers with the various healing powers of nature.
Unfortunately, apart from some plant gardens in parks and botanical gardens, this practice has fallen into disuse, and most people today rely on products from the pharmaceutical industry, even to treat mild illnesses that do not require them.
But, of course, it never hurts to have a friend or a specialist to help choose the right plants for each place. Mariano Bueno’s book ‘Cultivar Tus Remedios’ (Ed. RBA) offers extensive information on how to choose and care for medicinal plants.
These invigorating drinks improve physical and mental performance and help ward off fatigue and stress.
In times of fatigue many people turn to coffee as an energy drink. However, there is also the option of drinking natural energy drinks, prepared with natural ingredients with properties that help physical and mental performance and ward off fatigue and stress.
7 HOMEMADE AND DELICIOUS ENERGY DRINKS
Take note of these drink recipes that you can prepare at home and that give you back your energy
1. SPICED POMEGRANATE
Properties: A pomegranate wine but without wine or must that, thanks to the tannins of the pomegranate and spices, is thermogenic, energetic and invigorating. Pomegranates are squeezed like oranges.
How to prepare it: In half a liter of juice add dried figs and spices such as cardamom, star anise, cinnamon stick and cloves. Cook 15 minutes and let stand. You can add tangerine juice.
2. COCOA ATOLE
Properties: Pure cocoa contains theobromine, with tonic action in the body. It stimulates the heart, circulation and central nervous system.
How to prepare it: In 1 liter of coconut milk dissolve 75 g of cocoa and 75 g of cornstarch. Add 1 vanilla pod and date paste and heat until thickened. Serve with orange zest and crushed pecans.
3. RHODIOLA TEA
Properties: Rhodiola (Rhodiola rosea), native to boreal countries, is used against cold, fatigue and weakness. It improves physical and mental performance, recovery after exertion, depression and stress, without exciting the nervous system.
How to prepare it: In a cup of boiling water put 1 teaspoon of dried and ground root, let stand 2-4 hours and strain. You can sweeten with stevia.
4. MATCHA LATTE
Properties: Matcha tea is obtained by crushing tea leaves. It provides more active substances, because the dissolved powder is taken, not the infusion. Its content in epigallocatechin gallate, a highly antioxidant polyphenol, stands out.
How to prepare it: Add 1 teaspoon (1 g) in 100 ml of hot water and stir vigorously until dissolved and foamed. Vegetable milk is added to taste or tangerine juice.
5. TURMERIC TONIC WITH GINGER
Properties: This Indonesian drink, jamu kunyt asam, brings vitality and physical endurance. Rich in antioxidants, it activates immunity, circulation and beauty.
How to prepare it: Grate 100 g of fresh turmeric and 20 g of ginger. Add 100 g of tamarind pulp and cook 10 minutes in 1 liter of water with coconut sugar, ground pepper and salt. If you don’t have tamarind, use orange jam.
6. YERBA MATE
Properties: Yerba mate (Ilex paraguaiensis) is taken throughout the southern cone of America. With a bitter taste, it has a stimulating effect due to its alkaloids similar to caffeine and B vitamins.
How to prepare it: Put the dried and crushed dried leaves in a bowl or zucchini and add hot water. Slurp with a metal tube or light bulb. You can sweeten with stevia.
8. MACA BREAKFAST
Properties: Maca increases energy and sports performance, is adaptogenic to stress, improves memory and provides well-being. Breakfast serves as an alternative to coffee.
How to prepare it: In one cup of almond milk or another, dissolve 1 tablespoon of maca and 2 teaspoons of coconut oil and bring to a boil. Season with cinnamon powder and panela.
