Are Chia Seeds Effective for Weight Loss?

Chia Pets have made the chia plant famous (or infamous) - the terra-cotta figurines which grow a fuzz of green hair. However, recently chia has obtained a new reputation as an effective weight loss supplement.

Books on dieting and fitness personalities have been promoting chia seeds as a powerful appetite suppressant, and health food suppliers have been selling them by the pound. Chia seeds, which come from the chia plant native to Central America, are definitely full of nutrition: an individual serving, which is approximately an an ounce, contains four grams of protein and eleven grams of fiber, which is widely claimed as the key to weight-loss.

However, there isn't much evidence that chia seeds live up to the claims. In a study conducted in 2009, a team of scientists separated 76 overweight and obese people into 2 groups. The first group ate 25 grams of chia seeds two times a day, while the second group ate a placebo. At the end of twelve weeks, the researchers didn't find a significant difference between the two groups in either their appetite or how much weight they lost.

Another group of researchers which reviewed the evidence regarding chia reached a similar conclusion: There wasn't any indication of an impact on weight loss. The scientists didn't find much evidence which supported any other health claims associated with chia seeds either, such as cardiovascular benefits. They concluded that while chia seeds are generally safe to eat and can be a healthy supplement to most diets, “further rigorous examination” of its effects would be needed.

The conclusion is that little evidence exists that chia seeds substantially contribute to weight loss or appetite control.

Taking Kudzu Might Not Curb Alcohol Use

The findings of a research study have indicated that taking kudzu may not cut alcohol intake. The study was published in the journal Alcoholism: Clinical & Experimental Research. Kudzu is an herbal remedy that has been used for a long time to treat alcoholism, and, in tests, it has been discovered to lower alcohol dependence in animals.

In the study, 12 participants took either kudzu or a placebo for a period of 9 days. While kudzu did result in higher blood alcohol levels in the study participants, it had minimal or no effect on their cognitive, behavioral, and/or physical performance.

Kudzu contains an estrogen type substance known as isoflavones Isoflavones are also located in soy. Previous studies have reported that kudzu could help to bolster cognitive function and reduce vaginal dryness in women who are postmenopausal. It may also be able to be used to treat cluster headaches and guard against metabolic syndrome.

Five Herbs to Aid Digestion

Chronic problems with digestion can be very disruptive and uncomfortable, and they can turn eating into a very unpleasant event. Problems such as heartburn, upset stomach, gas, and diarrhea are experienced by millions each day. Generally, most doctors instantly and readily prescribe a chemical or drug to lower the amount of stomach acid. However, oftentimes these chemicals can actually make your digestive problems worse, rather than relieve them. Physicians tend to agree that most stomach problems are usually caused by a group of associated problems, rather than a single issue.

In years past, roots and other herbs were grown as spices for food because of their helpful digestive properties. Modern digestion problems are so prevalent because of our propensity to eat mostly processed foods - foods which lack necessary nutrients. The wonderful thing is that supplementing your diet with natural herbs has been shown to be effective at relieving most of the digestion problems which affect most people. Following are five of the best natural herbs to aid digestion, and which problems each is most helpful for.

Ginger

Ginger is a powerful healing herb that has been recorded as an effective treatment in some very early medical writings. Among other things, ginger has excellent digestion properties, and has long been used to prevent and treat digestive problems. These days, ginger is mostly used to treat problems like irritable bowel syndrome - this can including helping to alleviate symptoms such as gas, constipation, nausea, vomiting, bloating, and diarrhea..

Fennel

Fennel is another natural spice that has long been utilized for its ability to help ease and prevent upset stomach. Fennel is often used to relieve symptoms such as heartburn, cramping, bloating, and general digestive issues. Many women use this herb in a tea for alleviating morning sickness, and others have used it to help calm the stomach following treatments like chemo and radiation.

Aloe

Aloe is an all-around healing herb that should be on everyone's herbal supplement list. Particularly, if you suffer from digestive problems, you should make aloe one of your required herbs. Aloe contains essential amino acids, enzymes, as well as vitamin C. It has a good ability to naturally soothe the stomach.

Gentian

Gentian is not as well known as the other herbs, but that doesn't mean it's any less effective. Gentian root has been used for many years to bolster digestive function. It works well because of its extreme bitterness - it is one of the bitterest herbs known. This bitterness helps to stimulate digestive fluids and, thereby, bolster the function of the digestive system, helping to prevent upset stomach and other digestive problems.

Peppermint

Peppermint is a wonderful herb that is used for a variety of health benefits, of which digestion is one of the main ones. The easy thing about peppermint is that there are a variety of ways to take the recommended daily dosage. Regarding digestion, peppermint has been linked to relieving symptoms common to irritable bowl syndrome including gas, bloating, nausea, diarrhea, cramping, and constipation.

The herbs on this list have a variety of potential health benefits other than just aiding digest, so taking one of them to treat digestive problems can also help improve your overall health. Taking prescription medications isn't necessarily the best solution to all medical conditions.

For more information on herbs that can aid in digestion, see 30 Digestive Herbs (Mother Earth Living).

Treating Menopause with Herbs

There are a number of natural herbal supplements that can aid women in dealing with the problematic and uncomfortable symptoms associated with menopause. Depression, anxiety, and hot flashes are some of the more common symptoms of menopause, and many women are looking for alternative treatments and therapies to treat these symptoms, including herbal remedies, along with approaches such as using magnetic therapy for treating menopause related symptoms.

A few of the most popular natural herbal supplements used for menopause are:

Black Cohosh

Black cohosh is found in Eastern North America. It has phytochemicals that are believed to help relieve the symptoms associated with menopause. It is thought to contain phytoestrogens, particularly isoflavones, which bind with the estrogen receptors of the body.

The plant estrogens function similarly to natural estrogen, increasing lubrication in the vagina, helping to regulate body temperature, and supporting the strength of bones. Black cohosh may effect the hypothalamus, which helps to regulates temperature and the production of hormones.

In one study, eighty percent of participants who took a black cohosh supplement reported an improvement in their hot flashes, heart palpitations, and night sweats.

Dong Quai

Dong quai, also known as Chinese Angelica, is native to China and is commonly utilized in Eastern medicine and cooking. Also nicknamed the female ginseng, dong quai is regarded as one of the primary herbs for the treatment of menopause symptoms. Dong quai has phytoestrogens which bind with estrogen receptors in the body, causing an increase in estrogen levels. This increase in estrogen then causes a reduction in various menopause symptoms.

Dong quai causes the dilation of blood vessels, thereby increasing blood flow. This can reduce both hot flashes as well as vaginal dryness. Also, it can help regulate estrogen levels, which helps relieve menopause symptoms. It also functions as a mild sedative that can help regulate mood swings and reduce stress related to menopause.

In studies, participants who took dong quai had a twenty-five percent decrease in the severity of menopause symptoms. Dong quai is also believed to guard against a variety of illnesses often connected with menopause, including heart disease.

Maca Root

The Maca root has long been used througout South America, by both indigenous peoples and the Spanish. Usually mixed with food, the maca root was believed to be a powerful aphrodisiac and many still eat it for its sex-promoting properties. The maca root looks very similar to a radish. It is very good at relieving menopausal symptoms.

It doesn't have any plant estrogens but, instead, it acts as an adaptogen, helping the body to balance its present hormone status and promoting the production of hormones.

It is very beneficial to women beginning menopause, as it promotes an increase, followed by a balance of estrogen and progesterone. The increase in the amount of estrogen especially aids in the reduction of hot flashes and vaginal dryness. It also can aid in stimulating the libido, restoring any lost sex drive due to menopause.

Red Clover

Red clover is found throughout Europe and Asia and has also been introduced to North America for grazing. Also known as cow clover, purple clover, and bee-bread, it is curently known as a treatment for menopause symptoms.

Red clover is an excellent source of phytoestrogens, plant estrogens which function similarly to female sex hormones. Phytoestrogens can stimulate and increase in estrogen levels, thereby helping to relieve symptoms caused by menopause.

Studies regarding red clover have suggested that it appears to lessen the menopausal symptoms of hot flashes and mood swings. One study done in the Netherlands found that women who took a red clover supplement had a forty-four percent decrease in hot flashes over an eight week period. Red clover is also believed to guard against osteoporosis, since it has high levels of calcium.

Always keep in mind that herbal supplements can be very potent, so always consult a physician before taking any supplements.

Supplements and Herbs for Depression

In recent years, a number of clinical studies and research have been performed regarding the use of herbal supplements for treating mental health conditions such as anxiety, panic attacks, depression, and other psychological and emotional disorders. Following is a brief summary of some of the most widely studied and utilized supplements which have been used for depression.

St. Johns Wort (Hyperforin and Hypericin)

St. Johns Wort is the most popular natural herbal supplement on the market which is used for mood enhancement. The active phytochemicals in St. John's Wort, called hyperforin and hypericin, are thought to be integral to its anti-depressive effects. An analysis of the numerous clinical studies involving hundreds of participants indicates that St. Johns Wort may be effective in aiding to alleviate depressed mood and smooth out mood fluctuations by helping to maintain the balance of key neurotransmitters such as serotonin, norepinephrine, dopamine and GABA.

Valerian Root

Valerian root is well-known for its sedative and calming effects on the central nervous system and is widely utilized as a calming agent to help relieve headaches, feelings of anxiety and difficulty falling asleep.

According to a number of clinical studies, the results from using Valerian for one day to one month are mild sedation and lessened feelings of anxiety and nervousness, as well as better overall sleep quality. The calming effect on the central nervous system is primarily ascribed to the valepotriate and sesquiterpene components of the root.

5-HTP

An early large-scale clinical study regarding the use of 5-HTP for depression was done in 1972. Participants who suffered from both unipolar and bipolar depression took oral dosages of 5HTP from 50 mg to 300 mg each day. Substantial improvement of symptoms was seen in nearly 70% of participants and no substantial side effects were observed. The response rate of most of the participants who took 5-HTP was very fast and improvements were seen in under two weeks.

This study has been backed by additional clinical studies since then that have shown 5-HTP to be an effective alternate treatment for depression.

Rhodiola Rosea (Arctic Root)

Rhodiola rosea is noted for its adaptogenic properties in Russia, Europe, and Scandinavia. Recent research has shown that rhodiola raises the body's resistance level to emotional and physical stress. In a number of pre-clinical studies, Rhodiola was discovered to bolster the healthy function of the neurotransmitters serotonin, norepinephrine, dopamine and GABA, a function which may be responsible for aiding in the reduction of anxiety, mental fatigue and depression in people who take the herb on a regular basis.

SAM-e

Research indicates that SAM-e crosses the blood-brain barrier and may inhibit the reuptake of serotonin, thereby increasing how much is available to central nervous system. Researchers think that this could be the primary mechanism of action SAM-e utilizes for stabilizing mood. Clinical research has suggested that SAM-e could start working in as little as one week and a review of over twenty clinical trials discovered that SAM-e's effects on mood are statistically significant compared to a placebo.

Bacopa

Bacopa is widely known to have a calming effect and may relieve feelings of nervousness, stress and anxiety. Clinical trials have also suggested that Bacopa may significantly help insomnia, headaches, and mental fatigue.

Bacopa may aid in bolstering retaining new information, logical memory, and other types of cognitive function.

Ginseng

Research has investigated the potential benefits of ginseng. While further research data is still required, a 2002 study monitored participants who ingested daily doses of ginseng over eight weeks. After four weeks of taking ginseng, the study discovered that participant scores improved regarding both social functioning and mental health.

Ginseng may aid in improving cognitive function related to arithmetic, memory, cognitive speed, and accuracy. In a research study regarding children, ginseng used in a combinedtherapy resulted in lowered hyperactive-impulsivity scores in children diagnosed with ADHD.

Kava Kava

Kava Root's calming effects have been compared to standard sedatives because of its unique action on the central nervous system. Kava Kava is absorbed very rapidly by the body, which results in a fast-acting natural sedation, making Kava one of the most widely used herbal supplements.

An analysis of reserach discovered that Kava Kava is more effective than a placebo for reducing symptoms of anxiety and also suggested that Kava Kava was as effective in reducing generalized anxiety as the widely-used prescription medication Buspirone.

For more information, see Herbs and Supplements for Depression (HealthLine).