Basil Linalool Essential Oil is one of the finest oils available for calming and focusing the mind, and is also useful for easing tension in the head and neck. It is preferred as a mind-clearing oil for spiritual meditation. Due to the high linalool content (which makes this oil very relaxing) you can also use basil to help ease the transition into bedtime. Basil also can help uplift your mood.
Cardiovascular Health: can help the muscles that control blood vessel function to contract and relax, promoting healthy blood pressure. Benefits of basil include the ability to help prevent dangerous platelet aggregation, clumping together of blood platelets that can form a clot within the arteries and cause cardiac arrest.
Cold & Flu: add one to two drops to a steam bath, or make a homemade vapor rub using eucalyptus oil and basil oil that can massaged into the chest to open up your nasal passages.
Detoxification: sickly rats were given basil extract over a period of five days, they experienced significant improvements in producing detoxifying enzymes, higher antioxidant defenses and a reduction of fat buildup in the liver that can cause liver disease.
Fights Depression: Benefits of basil also apply to those with mental disorders or mood-related illnesses, including depression and anxiety. Basil is also considered an antidepressant by some since it can positively impact brain function within the adrenal cortex, helping stimulate neurotransmitters that regulate the hormones responsible for making us happy and energetic.
Insect Repellent: research has shown that the volatile oils found in basil can repel mosquitoes and help to prevent bug bites. To make a homemade bug spray or lotion, dilute several drops of basil essential oils with carrier oil and massage into skin or swollen bites as needed.
Mood Enhancer: Inhaling basil can help restore mental alertness and fight fatigue since it’s naturally a stimulant that works on the nervous system and adrenal cortex. Many people find it beneficial for reducing symptoms like sluggishness, brain fog and poor moods that accompany adrenal fatigue or chronic fatigue. Diffuse basil essential oil throughout your home or inhale it directly from the bottle. You can also combine a couple drops of basil oil with a carrier oil like jojoba and put it on your wrists for an instant pick-me-up.
Muscle Relaxant: you can rub a few drops of basil essential oil along with coconut oil into painful, swollen muscles or joints. To further help relax tense areas and feel immediate relief, try soaking in a warm bath with Epsom salts and a couple drops of lavender oil and basil oil.
Stress Relief: Basil oil is known to be uplifting and renewing, which makes it useful for lowering symptoms of anxiety, fear or nervousness. Used for aromatherapy for centuries to help people deal with racing thoughts and overwhelming feelings, you can burn basil oil at home to relax and unwind. This can also work quickly for natural headache relief. Massage one or two drops with a carrier oil into your feet or over your adrenals nightly to reduce stress.
Basil Safety & Precautions
While basil is generally considered a safe herb in culinary amounts, medicinal use of basil is considered “possibly unsafe” for children and women who are pregnant or breastfeeding. Keep in mind also that basil essential oil (or any essential oil) is very concentrated and merits special precautions. Because basil could reduce blood pressure, in theory, it could cause low blood pressure. Consult your healthcare professional before taking basil (or any herb) medicinally.
A vegetarian diet focuses on plants for food. These include fruits, vegetables, dried beans and peas, grains, seeds and nuts. There is no single type of vegetarian diet. People who follow vegetarian diets can get all the nutrients they need. However, they must be careful to eat a wide variety of foods to meet their nutritional needs. Nutrients vegetarians may need to focus on include protein, iron, calcium, zinc and vitamin B12.
The most common approaches are these:
Semi-vegetarian. You still eat animal products, but more selectively. Many semi-vegetarians eat chicken and fish but not red meat.
Pescatarian. You avoid meat and poultry but still eat fish and seafood.
Lacto-ovo vegetarian. You skip all meat, fish, and poultry but include dairy and eggs in your diet.
Vegan. This solely plant-based diet is the strictest form of vegetarianism. You eat no animal products at all—not even eggs or dairy products.
Watch your nutrition
Vegetarian and vegan diets can be healthy, but they can lack certain nutrients. You may have to use a little creativity to ensure you get enough protein, calcium, iron, and vitamin B12.
You can find many of these nutrients in eggs and dairy if you’re vegetarian, and from plant sources if you’re vegan. But you may need an added boost. Because vitamin B12 is found only in animal sources, if you’re a vegan you might consider taking a supplement. Omega-3 fatty acids are found in both fish and flaxseeds, but your body doesn’t absorb the plant-based form as readily as the omega-3s from seafood. Plant-based supplements are available if your diet needs more of these heart-healthy fats.
Meat vs veggie: From depression to infertility, how your choice of diet can wreak havoc on your health – http://www.dailymail.co.uk/health/
People who adopt vegan diets for health reasons never seem to be satisfied with just being vegan. They’re inclined to pile on more restrictions like no added oils or no cooked foods, or only whole plant foods, or even no nuts and seeds. If any of those restrictions had actual benefits, it would be one thing of course. But they don’t, and they can actually work against good health for vegans.
Researchers with the WHO are also taking a new look at protein needs—and some believe that these needs may be higher than previously believed. That’s not a big deal for the average omnivore, and probably not for the average vegan, either. But for those vegans who eat a raw foods diet or a super-low-fat diet that minimizes higher-protein foods, it could be.
The health argument is not foolproof. If people don’t get the intended benefit—reduced cholesterol or weight loss—they don’t have much reason to stick with a vegan diet. In contrast, the ethical argument for veganism always delivers on its promise. It is always the most compassionate choice and it always promotes an ethic of justice for animals.
The health argument isn’t unique. People who are focused only on the health aspects of a vegan diet are more likely to be enticed by other dietary philosophies that make promises about improved health. For ethical vegans, there is no comparable or alternative way of eating and living.
There is, of course, a pretty good argument for eating more plants (lots more plants) and less animal food, but no one has shown that you must eat a 100 percent plant diet in order to be healthy. So to make an argument for a 100% vegan diet based on health benefits alone, we have no choice but to stretch the truth. We have to overstate the benefits of vegan diets, and sometimes minimize or dismiss the risks. And as soon as we stray from the actual facts, our advocacy is on shaky ground.
10 VEGAN DIET DANGERS – By Catherine, butternutrition.com
Definition: vegan diets exclude all animal products including meat, eggs, seafood, dairy products, and honey.
HISTORICALLY, THERE ARE WIDE-SPREAD CULTURES THAT HAVE THRIVED BY SUBSISTING OFF OF ANIMAL-FREE DIETS. Gleaning dietary wisdom from those who have come before you is one of the best ways to learn about health. Along with that goes eating foods that people have been consuming for generations. The link between a diet low in animal foods (thus low in fat-soluble vitamins) and tooth decay.
PEOPLE OFTEN TURN TO VEGAN DIETS BECAUSE THEY HAVE TROUBLE DIGESTING MEAT AND DAIRY PRODUCTS AND HAVE OTHER ISSUES LIKE FATIGUE, INFLAMMATION, ACNE, BLOATING, AND WEIGHT GAIN. Intolerance to certain foods does not mean there is a problem with that particular food group per se, but it does indicate imbalances within the body, which can cause weaker digestive function (such as slowed metabolism and sluggish thyroid function). Some people tend to gravitate toward a vegan diet because the included foods are “easier” to digest due to poor digestive juices. Eliminating these “problematic foods” completely and permanently only avoids the problem, instead of getting at the root issue, which is working to re-balance the body to regain tolerance of a wide variety of foods.
THE BEST DIETS ARE THOSE WITH THE GREATEST VARIETY OF NUTRIENTS AND WITHOUT DIETARY LIMITATIONS. Blacklisting certain food groups interferes with your body’s communication system, which causes you to ignore your body’s cravings by placing certain types of food off-limits. The more you ignore your cravings the more they become needs and desires that cannot be ignored.
VEGAN DIETS TEND TO BE LOW IN HIGH-QUALITY PROTEIN (AND LOW PROTEIN DIETS CAN INCREASE TOXICITY). One thing that happens in the vegetable diet, heavily based on [the] cabbage family, or beans, lentils and nuts, these proteins, in quality, rank about 15 times lower than the highest quality protein. And so even though a person might think they’re eating nothing but protein rich foods, beans, and nuts, their quality is so low that their liver simply can’t respond to the thyroid. To counterbalance this, processed plant proteins (protein powders and meat substitutes) are commonplace; further contributing to nutritional deficiencies. According to a recent study, vegans and vegetarians also have lower sperm count and mobility! Long-term vegan diets tend to impair liver detoxification pathways leading to toxicity. Protein deficiency itself contributes to the harm done by toxins, since the liver’s ability to detoxify them depends on adequate nutrition, especially good protein.
PLANT FOODS DON’T CONTAIN REAL VITAMIN A, ONLY THE PRECURSORS THAT REQUIRE CONVERSION. Real vitamin A, called retinol is only found in animal foods. Plant foods contain vitamin A precursors, such as beta-carotene that requires conversion into real vitamin A by the liver and intestines if conditions are right. However, some gene mutations can decrease one’s ability to make this conversion by up to 90%! Aside from genetic mutations that can impact one’s ability to get real vitamin A from plant foods like carrots and sweet potatoes, there are also non-genetic factors such as poor gut health, low thyroid function (will slow the conversion of beta carotene to vitamin A), liver disease, and nutritional deficiencies that can greatly reduce your body’s ability to make this conversion. As a little reminder, vitamin A is extremely important for thyroid function, hormone production, fertility, a healthy immune system, eye health, and fighting fatigue.
PLANT-BASED DIETS CAN DECREASE DIGESTIVE JUICES. Protein stimulates the production of HCL (hydrochloric acid) in your stomach to break down proteins. Proper digestion begins with strong stomach acid production that sets the stage for the pH driven digestive process. Without regular and healthy stimulation of digestive juices, your digestion weakens and fewer nutrients are able to be absorbed in your body.
DIETARY DOGMA THAT IF IT’S NOT WORKING FOR YOU, YOU’RE DOING IT “WRONG.” Immersion in any dietary paradigm can be very powerful, and the vegan community is no exception. The side effects are wide ranging and in order to continue on the vegan diet you must make excuses for the side effects or reason away the cause.
BECAUSE OF THE BODY’S ABILITY TO ADAPT TO ANY TYPE OF FUEL (FOR SURVIVAL), IT OFTEN TAKES TIME TO SEE THE NEGATIVE EFFECTS OF THIS WAY OF EATING. Due to the body’s incredible ability to adapt, the decline of health due to a vegan diet is often slow and gradual. This can make it very difficult to detect. At first, you may not notice the lack of fat soluble nutrients you’re getting (particularly retinol and K2) and that a protein deficiency is hurting your health. Because your body will first exhaust your “nutritional bank account,” it may be many months or years until nutrient deficiencies cause impaired detoxification, thyroid issues, and/or hormonal imbalance.
VEGAN DIETERS OFTEN FAVOR SOY PRODUCTS. Since protein is scarce when you avoid animal products, soy products like edamame, tofu, soy protein powder, and tempeh are often dietary staples. The reality is that soy protein is very difficult to digest, thyroid suppressive and estrogenic due to phytoestrogens. It also contains high levels of phytic acid that cause less assimilation of nutrients, as well as contain trypsin inhibitors that can interfere with digestion.
VEGAN DIETS CAN BE HEAVY IN NUT CONSUMPTION. In an effort to increase dietary protein and calories, nuts are often adopted to form a more significant part of the diet. But there are major downfalls to heavy nut consumption. Nuts are very hard to break down, especially for those with low stomach acid. They are also very high in polyunsaturated fats, contain enzyme inhibitors, and include phytic acid that blocks the absorption of minerals.
Yes: Cut Animal-Based Protein – By Dr. T. Colin Campbell
I was raised on a dairy farm. I milked cows until starting my doctoral research over 50 years ago at Cornell University in the animal-science department. Meat and dairy foods were my daily fare, and I loved them. When I began my experimental research program on the effects of nutrition on cancer and other diseases, I assumed it was healthy to eat plenty of meat, milk and eggs. But eventually, our evidence raised questions about some of my most-cherished beliefs and practices.
Our findings, published in top peer-reviewed journals, pointed away from meat and milk as the building blocks of a healthy diet, and toward whole, plant-based foods with little or no added oil, sugar or salt.
My dietary practices changed based on these findings, and so did those of my family. So, what is this evidence that has had such an impact on my life?
In human population studies, prevalence rates of heart disease and certain cancers strongly associate with animal-protein-based diets, usually reported as total fat consumption. Animal-based protein isn’t the only cause of these diseases, but it is a marker of the simultaneous effects of multiple nutrients found in diets that are high in meat and dairy products and low in plant-based foods.
More than 70 years ago, for example, casein (the main protein of cow’s milk) was shown in experimental animal studies to substantially increase cholesterol and early heart disease. Later human studies concurred. Casein, whose properties, it’s important to note, are associated with other animal proteins in general, also was shown during the 1940s and 1950s to enhance cancer growth in experimental animal studies.
Casein, in fact, is the most “relevant” chemical carcinogen ever identified; its cancer-producing effects occur in animals at consumption levels close to normal—strikingly unlike cancer-causing environmental chemicals that are fed to lab animals at a few hundred or even a few thousand times their normal levels of consumption. In my lab, from the 1960s to the 1990s, we conducted a series of studies and published dozens of peer-reviewed papers demonstrating casein’s remarkable ability to promote cancer growth in test animals when consumed in excess of protein needs, which is about 10% of total calories, as recommended by the National Research Council of the National Academy of Sciences more than 70 years ago.
One of the biggest fallacies my opponent presents is that a diet including meat and dairy products is the most efficient way of giving the body the nutrients it needs with a healthy level of calories. Plant-based foods have plenty of protein and calcium along with far greater amounts of countless other essential nutrients (such as antioxidants and complex carbohydrates) than meat and dairy.
Higher-protein diets achieved by consuming animal-based foods increase the risks of cancer, cardiovascular diseases and many similar ailments, caused by excess protein and other unbalanced nutrients as well. It’s also worth noting that the government recommendations for certain population groups to increase their protein and iron consumption come from the U.S. Department of Agriculture, an agency long known to be subservient to the meat and dairy industries.
The dairy industry has long promoted the myth that milk and milk products promote increased bone health—but the opposite is true. The evidence is now abundantly convincing that higher consumption of dairy is associated with higher rates of bone fracture and osteoporosis, according to Yale and Harvard University research groups.
Some of the most compelling evidence of the effects of meat and dairy foods arises when we stop eating them. Increasing numbers of individuals resolve their pain (arthritic, migraine, cardiac) when they avoid dairy food. And switching to a whole-food, plant-based diet with little or no added salt, sugar and fat, produces astounding health benefits. This dietary lifestyle can prevent and even reverse 70% to 80% of existing, symptomatic disease, with an equivalent savings in health-care costs for those who comply.
By contrast, any evidence that low-fat or fat-free-dairy foods reduce blood pressure is trivial compared with the lower blood pressure obtained and sustained by a whole-foods, plant-based diet.
No: It’s a Question of Balance – By Dr. Nancy Rodriguez
For years a wealth of scientific research has supported the idea that healthy nutrition begins with a balanced diet consisting of the basic food groups: fruits, vegetables, grains and protein and dairy. Each group offers nutrients that are essential to our health. Experts agree that the most important thing to remember when considering a vegetarian or vegan lifestyle is that essential nutrients removed from the diet with the elimination of meat or dairy need to be obtained from other foods.
Individuals who stop eating meat and dairy products are at risk of not getting enough calcium, vitamin D, protein, vitamin B12, zinc and iron in their diets—all nutrients that come mostly from food products derived from animals.
What happens then? Insufficient calcium and vitamin D can compromise bone structure. Lack of zinc can hinder growth in children. B12 and iron assist production of red blood cells, which deliver oxygen throughout the body. Proteins are essential for building and maintaining muscle and keeping our brains healthy. And animal proteins provide all the essential amino acids, nutrients our bodies cannot make on its own.
Including dairy and meat in a balanced diet can be an important way to get essential nutrients without excess calories—a key consideration given concerns about our overweight and undernourished nation. Our average daily consumption of dairy products, for example, provides more than half of the recommended daily amount of calcium and vitamin D in our diets, for only one-tenth of the calories. A three-ounce serving of beef has less than 10% of the calories in a typical 2,000-calorie-a-day diet while supplying more than 10% of the daily value for 10 essential nutrients.
Contrary to popular belief, Americans aren’t eating too much protein. According to Economic Research Service data from the U.S. Department of Agriculture, the daily caloric contribution of flour and cereal products increased by about 200 calories per person from 1970 to 2008, compared with only a 19-calorie increase from meat, eggs and nuts.
The Dietary Guidelines (the U.S. government’s science-based nutritional recommendations, compiled and issued every five years) have noted that some Americans need more protein, and that adequate consumption of iron and B12 (both found in lean meat) is a concern for specific population groups. The Dietary Guidelines are founded on evidence-based, peer-reviewed scientific literature, and take into account the entire body of research, not just a single study.
Proponents of a vegan diet paint a grim picture of the effects of animal protein on human health. But the effects of powdered, isolated casein on rats tells us very little about what traditionally consumed forms of milk will do to humans. And it tells us nothing that can be generalized to all “animal nutrients.” Casein is one of many proteins found in milk and is recognized around the world for its nutritional quality.
It is simply untrue to suggest that animal protein causes cancer. The American Cancer Society, along with other leading health organizations, emphasizes that the effects of foods and nutrients need to be considered in the context of the total diet. Research from many sources shows that other factors, such as not smoking, responsible alcohol consumption, maintaining a healthy weight and regular physical activity, are much more important to reducing cancer risk than eating or avoiding any individual food.
There is scientific evidence that low-fat or fat-free dairy and lean meat, as part of a balanced diet, produce specific health benefits such as reducing blood pressure. Fat-free, low-fat and reduced-fat options are widely available, as are lactose-free milk and milk products. Many of the most popular beef cuts are lean, including top sirloin, tenderloin, T-bone steak and 95% lean ground beef.
Finally, contrary to my opponent’s assertions, dairy’s role in strengthening bones has long been established by the nutrition and science community. Don’t take just the Dietary Guidelines’ word. Dozens of randomized, controlled, clinical trials—the gold standard in research—have demonstrated that calcium and dairy products contribute to stronger bones. These trials far outweigh any observational studies which, by their very design, cannot show a causal relationship between eliminating meat and dairy foods and a subsequent improvement in health.
The Risk of No Red Meat Diets – by CHRIS DINESEN ROGERS, Oct 03, 2017
Vitamin Deficiencies: You may find that eliminating your consumption of red meats puts you at risk for vitamin deficiencies, especially if you are a vegetarian. Dietary vitamin B12 is found primarily in animal sources such as red meat, poultry and eggs. This vitamin is essential for red blood cell formation and a healthy metabolism. If you don’t get adequate amounts, you may fatigue easily and develop anemia, according to the Office of Dietary Supplements from the National Institutes of Health.
Protein Intake: Another diet concern involves protein intake. Not all proteins are created equal. Animal proteins like red meat are considered complete proteins which contain all of the essential amino acids, explains the Centers for Disease Control and Prevention. Plant sources do contain protein, but you will need to eat a variety of foods in order to make sure you are getting all of the building blocks of protein. An adult woman requires 46 g of protein each day.
Effects: The effects of a no red meat diet may result from the consequences of nutritional deficiencies. You may experience weight loss or muscle wasting if your diet does not contain enough protein. While reducing fat in your diet can be healthy, you still need to consume no less than 20 percent of your calories from healthy fat sources such as lean red meat. Otherwise, you may increase your risk of other dietary deficiencies such as vitamin E, warns the U.S. Department of Health and Human Services.
Health Risks: One concern some people may have with red meat consumption is its effects on health risk factors. A 2010 study published in the journal “Circulation” found that red meat consumption did not increase the risk of developing coronary heart disease or diabetes mellitus. Rather it was the consumption of processed meats which showed a higher incidence of these health conditions. If you’ve given up meat for health reasons, you may be depriving yourself of a highly nutritious food.
Guidelines: To gain the health benefit of red meat consumption, you can simply limit your intake of red meat to just a few times a month. You can also choose lean sources rather than full-fat red meats. Switching from regular ground beef to extra lean will reduce your fat intake by over one-half, explains the U.S. Department of Health and Human Services. If you choose to give up red meat, you will need to make other dietary changes in order to avoid the consequences of nutritional deficiencies, such as including other protein sources like tofu, beans and nuts.
The Negative Effects of Vegetarianism – by LYNNE SHELDON, Oct 03, 2017
Vegetarianism can be a healthy way to eat, provided that you design your meals carefully to give your body all the nutrients it needs. If your vegetarian diet lacks certain vitamins and minerals, you may develop deficiencies that can be damaging to your health and even life-threatening. Consider consulting with a nutritionist to come up with a meal plan, and discuss any changes with your doctor before making them.
Iodine: Your metabolism is regulated by hormones in your thyroid, and these require iodine to function properly. The function and maintenance of your heart, brain and kidneys also depend on this mineral. Seafood is the best source of iodine, though it can also be found in dairy products and kelp. Being a vegetarian, especially one who also excludes dairy, can put you at risk for developing an iodine deficiency, which can lead to side effects like hypothyroidism and goiter.
Vitamin B12: helps your body produce red blood cells. However, this vitamin occurs naturally in animal products alone, so following a strict vegetarian diet can put you at risk for a deficiency, as well as increase your risk of developing anemia. Other signs of a B12 deficiency include numbness, fatigue, diarrhea, nervousness or a shortness of breath. If you have a B12 deficiency, it may go undetected for a prolonged time due to the high amounts of folate a vegetarian diet often contains. Folate can mask the signs of a B12 deficiency until the more severe symptoms, such as neurological damage, begin to occur.
Zinc: Without zinc, your immune system cannot properly function, and zinc also plays a key role in cell division and helping your body to form proteins. While zinc can be found in both animal and plant products, your body absorbs this mineral more readily through animal-based foods. Signs of a zinc deficiency may include a loss of appetite, unintentional weight loss, loss of taste or sense of smell, hair loss, poor wound healing and depression.
Solutions: While these nutrient deficiencies can be severe, you can prevent most of them fairly easily. For example, consume iodized table salt daily, since just a 1/4 tsp. contains 95 mcg of iodine, and adults over the age of 14 need 150 mcg of this mineral per day. Both vitamin B12 and zinc can be found in items like fortified breakfast cereals and milk products, and you can ask your doctor about adding supplements as well to ensure your body is absorbing these key nutrients.
Precautions When Going on a Vegetarian Diet – DrAxe.com
Including more vegetables and other plant foods in your diet is definitely a great idea. But there are also some disadvantages to vegetarian and vegan diets that you should be aware of. Below are the downsides to having a completely plant-based diet or one that includes only little amounts of animal proteins:
Potential lack of amino acids — Amino acids are the building blocks of proteins. They help form muscle and are important for cellular health and proper metabolism. Low protein diets might cause a lack in certain amino acids, although it depends on the specific diet.
Low levels of vitamin B12 — You can only get vitamin B12 in substantial amounts by consuming meat, fish, eggs and dairy. Cutting out all of these foods can sometimes be problematic and contribute to vitamin B12 deficiency symptoms like fatigue, weakness and others. For this reason it’s recommended that all vegetarians and vegans who abstain from eating most or all animal foods take vitamin B12 supplements.
High amounts of phytic acid — Some grains, beans and legumes, such as raw soybeans, lentils and mung beans, may contain trypsin inhibitors and other “antinutrients” that can make digestion difficult and hinder nutrient absorption. These inhibitors can block key digestive enzymes, and phytic acid found in grains can keep you from absorbing calcium, magnesium, iron and zinc. However, soaking and sprouting your grains and legumes can greatly reduce phytic acid.
Overconsumption of carbohydrates — One of the most common trends I’ve found from working with hundreds of vegans and vegetarians is that they tend to overconsume carbohydrates and sugars. Eating too many carbs can cause candida and yeast overgrowth, along with weight gain. There are some who have been able to find better balance, but this can take a lot of work and planning.
Fatigue and low energy — Again, fatigue and weakness can be due to the lack of certain vitamins that we normally get from meat and fish. This includes B vitamins, zinc and others.
Potential inability to put on muscle — This may be due to the lack of certain vitamins or protein that we normally get from meat and fish.
The Healing Foods Diet says to consume about 70 percent raw plant-based foods, and 30 percent is organic grass-fed beef, organic pastured dairy, wild-caught fish, and free-range organic poultry and eggs.
The Scary Mental Health Risks of Going Meatless: Vegetarianism can come with some unexpected side effects. BY JILL WALDBIESER, December 2, 2015
More and more women are vegging out…of their minds. New research suggests that along with shedding pounds, slashing cancer risk, and boosting life expectancy, vegetarianism could come with lesser-known side effects: Panic attacks. OCD. Depression. WH investigates the puzzling blow of going meatless—and how to stay plant-based without going mental.
It’s tough to argue with the science—and with a movement that’s been endorsed by everyone from Gandhi to Beyonce. And it’s natural to assume that peak mental health and a perpetually blissed-out attitude are just two more side effects of the glowing vegetarian lifestyle.
So it was startling last year when Australian researchers revealed that vegetarians reported being less optimistic about the future than meat eaters. What’s more, they were 18 percent more likely to report depression and 28 percent more likely to suffer panic attacks and anxiety. A separate German study backs this up, finding that vegetarians were 15 percent more prone to depressive conditions and twice as likely to suffer anxiety disorders.
Even the pros find the stats confounding in a chicken-or-egg way. “We don’t know if a vegetarian diet causes depression and anxiety, or if people who are predisposed to those mental conditions gravitate toward vegetarianism,” says Emily Deans, M.D., a Boston psychiatrist who studies the link between food and mood.
How Scary Are the Mental Health Risks of Vegetarianism?: How strong is the link between vegetarianism and mental illness? – Posted Dec 15, 2015
The bad news is that vegetarians and semi-vegetarians were indeed more likely that non-vegetarians to suffer from all four of the categories of mental illnesses. For example, vegetarians were twice as likely as non-vegetarians to have had an anxiety disorder and five times more likely to have suffered from an eating disorder. The frequency of mental illness among the semi-vegetarians generally fell between the vegetarians and the non-vegetarians.
The researchers found substantial links between vegetarianism and psychiatric illness. But does this support the claim of the Women’s Health Magazine headline – that giving up meat CAUSES mental illness? Not at all. The researchers pointed out three potential explanations of the connection between diet and mental disorders.
Hypothesis 1: Vegetarians diets can cause poor mental health by affecting brain chemistry.
Hypothesis 2: Psychological factors such as personality traits make some people prone to choose a vegetarian life style and also predisposes them to mental health problems.
Hypothesis 3: The decision to give up meat is, in some cases, a consequence of a mental disorder, for example, hypochondria.
The Vegan Brain: Plant-based diets, micronutrients, and mental health – Posted Sep 30, 2017
Vitamin A is important to many aspects of brain function including vision, learning, and memory. Contrary to popular belief, plant foods are lousy sources of vitamin A. In fact, they contain no vitamin A at all! Instead, they contain carotenoids, which we must then convert into retinol, the form of vitamin A our bodies can use. This is 12 to 24 times more difficult than obtaining retinol from animal foods.
Vitamin D3 is important in brain growth and development, regulates calcium levels within the brain, helps protect brain cells from damaging oxidation, and supports the health of the hippocampus (the brain’s memory center). The form of vitamin D our bodies need is vitamin D3 (cholecalciferol). We can make Vitamin D3 from sunshine or obtain it from animal foods. The form of vitamin D found in plant foods is vitamin D2 (ergocalciferol). Our bodies can convert some D2 to D3, but D2 is less potent, doesn’t last as long in the bloodstream, and may be harder to store in our body fat for rainy days and dark winters. If we spend enough time in the sun, we don’t need to obtain any vitamin D from our diet at all, yet many people (regardless of chosen diet) are deficient. Most studies have found that vegans have lower blood levels of vitamin D3 and are more likely to drop to deficient levels during winter months than omnivores.
Vitamin K2: When most people think of vitamin K they think of vitamin K1, which is abundant in many plant foods, but vitamin K2 is just as important and often overlooked. Vitamin K2 is confusing because it comes in many forms, but the essential form we need is called MK-4. In the brain, MK-4 is required to build critical cell membrane components called sphingolipids, as well as to support the overall health and function of brain cells. The MK-4 form of vitamin K2 only exists in animal foods. The body can convert a little bit of K1 into MK-4, but not nearly enough to fully meet our needs. Therefore, savvy vegans turn to natto (fermented soy), which contains a bacterial form of vitamin K that our bodies can turn into MK-4 a little more easily.
Vitamin B12 (Cobalamin): Without this essential vitamin, the body cannot synthesize DNA, RNA, red blood cells, or myelin (the substance that wraps around and insulates our brain circuitry). Not surprisingly, B12 deficiency causes a whole host of serious psychiatric problems, including depression, psychosis, memory problems, mania, and changes in behavior or personality. Vegan diets contain virtually no vitamin B12, and severe, prolonged B12 deficiency is fatal. Most vegans and vegetarians are aware of this danger and either take supplements or consume fortified yeast (unfortified yeast doesn’t naturally contain any vitamin B12). Unfortunately, deficiency is still far more common than it should be, with some studies finding that as many as 86% of adults (regardless of chosen diet) are deficient. Researchers report wide ranges of values, but overall, vegetarians tend to have lower B12 levels than omnivores, and vegans on average tend to have the lowest B12 levels.
Vitamin B1 (thiamin), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin) and B9 (folate) all work together to extract energy from food, build vital molecules, and regulate the metabolism of neurotransmitters such as serotonin. The brain is a high-energy organ, so even temporary, mild deficiencies of a single B vitamin can significantly disrupt normal brain function. All of the B vitamins except for B12 can be found in plant foods, yet some studies find that vegans are more likely to be deficient in vitamin B3 (niacin), B6 (pyridoxine), and B2 (riboflavin). Riboflavin seems to be the one that vegans need to pay the most attention to, as studies have more consistently shown higher risk of deficiency of this B vitamin in vegans compared to vegetarians and omnivores. All three of these B vitamins can be found in plant foods, but often in smaller amounts than animal foods, so it can be challenging to obtain adequate amounts from a vegan diet unless great care is taken to include just the right mixture of foods
Iodine: Lack of iodine, particularly in early life, stunts body and brain growth. Iodine is a required building block in thyroid hormone, which is critical in brain development and maintenance. Iodine deficiency affects two BILLION people, and is the most common preventable cause of intellectual disabilities in the world. Most plant foods are quite low in iodine compared to many animal foods. Although vegans are generally more likely to have iodine deficiency compared to vegetarians and omnivores, iodine deficiency in the United States is uncommon due to the widespread use of iodized salt.
Iron: When people think of iron deficiency, they think of anemia (lower numbers of red blood cells in the circulation), but the truth is that the brain needs iron just as much as red blood cells do. Iron is required for neurotransmitter production (serotonin, dopamine and norepinephrine), generation of brain energy, hippocampal function (memory!), cell signaling, and infant brain development. Many plant foods are lower in iron than animal foods, and to make matters worse, plants contain a form of iron that is far more difficult to absorb than heme iron, the form found in animal foods. Most vegans and vegetarians have about the same amount of iron in their blood as omnivores do, but their total body iron stores (how much they have in reserve) do tend to be lower.
Zinc: The brain requires zinc for serotonin synthesis, vitamin B6 activation, and cell signaling. Plant foods are far lower in zinc than animal foods. Zinc deficiency is much more common among vegans than iron deficiency, and yet gets far less attention. A 2017 Swiss study found that 47% of vegans had inadequate zinc levels compared to only 10% of omnivores. Some clinical trials show that combining zinc supplements with antidepressants improves outcomes, and there’s even been one randomized controlled trial demonstrating that zinc supplements alone can reduce severity of depression symptoms.
Essential Omega-3 Fatty Acids: DHA and EPA – DHA and EPA are the forms of essential omega-3 fatty acids required for brain and immune system function. The brain is extremely rich in DHA, which is required to make myelin (the material that wraps around nerve cells, insulating brain circuits), and to keep cell membranes fluid and flexible enough to pass neurotransmitters back and forth. DHA is critical in the formation of healthy synapses (connections between brain cells), therefore infant brains require lots of DHA to develop properly. In short, DHA plays a “unique and indispensable role” in the “cohesive, organized neural signaling essential for higher intelligence” [Dyall SC 2015 Frontiers in Aging Neuroscience 7(52)]. Vegan diets contain absolutely no DHA or EPA, and vegetarian diets contain only small amounts from eggs and dairy. In comparison to omnivores, DHA and EPA levels can be about 30% lower in vegetarians and more than 50% lower in vegans. This is because the form of omega-3 (ALA) found in plant foods is very difficult for the body to convert into DHA. At best, women convert only about 9% of the ALA they consume into DHA, whereas men convert a dismal 0-4%.
Do Vegans Have Low Brain Cholesterol? – We are often told that one advantage of a vegan diet is that all plant foods are naturally 100% cholesterol-free. Yet the brain (and indeed, every cell in the human body) requires cholesterol to function properly. Although the brain represents only 2% of total body weight, it contains 20% of the body’s cholesterol. Cholesterol is required for brain cell membrane structure and function, and is a vital component of myelin (brain cell insulation).
The science is clear on this point: unsupplemented vegan diets pose great danger to brain health. The right conclusion to this debate is that yes, a diet and your mental state are connected. However, it’s true for ANY diet as whether you eat or don’t eat meat doesn’t matter when your meal plan is unbalanced. If you want to stay strong and keep your mind and body healthy, you must stick to a healthy diet full of all the nutrients you need.
Less than 1 percent of the U.S. population is vegan. While many people try it out, most go back to eating animal products. But the religiously committed seem to inevitably wind up preachy, angry or silly.
What exactly might explain this bizarre behavior?
Consider one theory: Our bodies require Vitamin B12 for proper brain function. Vitamin B12 is only found naturally in animal products. It’s possible to get it through supplements, but as many as 92 percent of vegans are deficient in B12, according to the Daily Mail. (Vegans are also at risk of deficiencies in iron, calcium and omega-3s.)
And as one nutritionist recently explained to the paper, Vitamin B12 deficiency can lead to “fatigue, megaloblastic anemia, early dementia, increased risk of heart disease, nerve dysfunction, forgetfulness, lack of coordination, and psychiatric disorders.”
The “Diagnostic and Statistical Manual of Mental Disorders” suggests, “A mental disorder is a syndrome characterized by clinically significant disturbance in an individual’s cognition, emotion regulation, or behavior that reflects a dysfunction in the psychological, biological, or developmental processes underlying mental functioning.” Could veganism fit the bill?
When people rebel against humans’ fundamental nature, problems can arise. Just as we have circadian rhythms and need oxygen, perhaps it’s simply in our nature to eat animal protein. Humans have eyes that face forward, like a predator, not to the side like an herbivore. Scientists believe that a meat-based diet contributed to brain growth in humans over time. Herbivorous food wasn’t calorie-dense, and so large stomachs were required (think of a cow) to plow through roughage. Meat, on the other hand, provided plenty of energy to grow our brain. Meat made us smarter. And given that researchers have pointed to a B12 deficiency as leading to a higher risk of brain shrinkage later in life, it’s only smart to accept ourselves for what we are.
Sandalwood is a commercially and culturally important plant species especially in India belonging to the family Santalaceae. The wood is valued in carving because of its dense character. Sandalwood oil is extracted from the heartwood by steam distillation. The average yield of oil ranges from 3.0% to 6.0%. The sweet, powerful, and lasting odor has made sandalwood oil useful in the perfume industry, soaps, candles, incense, folk medicine, and religious and cultural purposes for centuries.
In addition, the wood and its powder are used for religious and medicinal purposes, and the food industry, especially in India. The sandalwood tree flourishes in regions where the climate is cool with moderate rainfall, plentiful sunshine, and long periods of dry weather. The tree is planted in different states of India but large commercial cultivation state is Karnataka. The trees are slow growing and usually take about 30 years for the heartwood to become economically useful in India.
Santalum spicatum is used by aromatherapists and perfumers. The oil concentration differs considerably from other Santalum species. In the 1840s, sandalwood was Western Australia’s biggest export earner. Oil was distilled for the first time in 1875, and by the turn of the 20th century, production of Australian sandalwood oil was intermittent.
Santalum album is a threatened species indigenous to South India and grows in the Western Ghats and a few other mountain ranges such as the Kalrayan and Shevaroy Hills. Although sandalwood trees in India, Pakistan, and Nepal are government-owned and their harvest is controlled, many trees are illegally cut down.
In Kununurra in Western Australia, Indian sandalwood is grown on a large scale. This species is the primary source of sandalwood used in commercial oil production and should not be confused with West Indian Sandalwood, Amyris balsamifera.
In traditional medicine, sandalwood oil has been used as an antiseptic and astringent, and for the treatment of headache, stomachache, and urinary and genital disorders.
In India, the essential oil, emulsion, or paste of sandalwood is used in the treatment of inflammatory and eruptive skin diseases.
The oil has been used in the traditional Ayurvedic medicinal system as a diuretic and mild stimulant, and for smoothing the skin.
The leaves and bark were used by early Hawaiians to treat dandruff, lice, skin inflammation, and sexually transmitted diseases.
Sandalwood oil has also demonstrated repellency against the crop pest Tetranychus urticae (two-spotted spider mite).
Side Effects
When taken by mouth: White sandalwood is likely safe when taken by mouth in food amounts. But it is unsafe when taken by mouth as a medicine for longer than 6 weeks. There have been reports of kidney damage with prolonged use. White sandalwood can also cause itching, nausea, and stomach upset.
Medication Interactions
Lithium interacts with WHITE SANDALWOOD: sandalwood might have an effect like a water pill or “diuretic.” Taking sandalwood might decrease how well the body gets rid of lithium. This could increase how much lithium is in the body and result in serious side effects. Talk with your healthcare provider before using this product if you are taking lithium. Your lithium dose might need to be changed.
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Salvia officinalis (sage, also called garden sage, common sage, or culinary sage) is a perennial, evergreen subshrub, with woody stems, grayish leaves, and blue to purplish flowers. It is a member of the mint family Lamiaceae and native to the Mediterranean region, though it has been naturalized in many places throughout the world. It has a long history of medicinal and culinary use, and in modern times it has been used as an ornamental garden plant. The common name “sage” is also used for a number of related and unrelated species.
Sage is an herb. The leaf is used to make medicine. There are many species of sage. The two most common species are common sage (Salvia officinalis) and Spanish sage (Salvia lavandulaefolia). Sage is used for Alzheimer disease, diabetes, high cholesterol, and symptoms of menopause. Sage might help with chemical imbalances in the brain that cause symptoms of Alzheimer disease. It might also improve how the body uses insulin and sugar.
Like many herb and spice oils, Sage is helpful for digestive issues. It can help relieve symptoms of stress, such as emotional exhaustion, nervousness, mental fatigue, and head and neck tension. Also, Sage is a powerful oil that can be neurotoxic in large amounts. It is recommended to be used at a maximum dilution of 0.4%. This oil should also not be used while pregnant or breastfeeding.
The health benefits of sage essential oil can be attributed to its properties as an antifungal, antimicrobial, antioxidant, antiseptic, anti-inflammatory, antispasmodic, antibacterial, cholagogic and choleretic, cicatrizant, depurative, digestive, disinfectant, emmenagogue, expectorant, febrifuge, laxative, and a stimulating substance.
This essential oil is extracted by steam distillation of sage leaves and is constituted mainly of aesculetin, alpha-humulene, alpha thujene, alpha-thujone, alpha-terpineol, alpha terpenes, alpha-pinene, alpha maaliene, aromadendrene, beta-pinene, beta copaene, beta-thujone, borneol, camphor, cineole, caryophyllene oxide, camphene, delta cadinenes, linalool, limonene, myrcene, ocimene, octanol, paracymene, para cymenol, salviol, terpineol, thujanol, and terpinolene.
Blending: Essential oil of sage blends well with the essential oils of Clary Sage, Geranium, Ginger, Lavender, Orange, Vetiver, Neroli, Rosemary and Tea tree.
Benefits of Consuming Sage
Alzheimer disease. Taking extracts of two different sage species, common sage and Spanish sage, for 4 months seems to improve learning, memory and information processing in people with mild to moderate Alzheimer disease.
Diabetes. Taking common sage leaf extract three times daily for 3 months lowers fastingblood sugar and average blood sugar over time (HbA1c) in diabetes patients.
High cholesterol. Taking common sage three times daily for 2 or 3 months reduces “bad” low-density lipoprotein (LDL) cholesterol and blood fats called triglycerides. It also increases “good” high-density lipoprotein (HDL) cholesterol, in people with high cholesterol.
Symptoms of menopause. Research shows that taking common sage extract for 8-12 weeks improves symptoms of menopause, especially hot flashes and night sweats.
Decline in memory and thinking skills that occurs normally with age. Taking a single dose of common sage extract might improve some measures of memory in healthy older adults.
Hot flashes in men receiving androgen deprivation therapy (ADT) for prostate cancer. Early research shows that taking common sage extract three times daily for 4 weeks reduces the severity and frequency of hot flashes in men receiving this treatment.
Lung cancer. Some research suggests that people who regularly use sage as a spice may have a 54% lower chance of developing lung cancer than those who don’t use sage as a spice.
Memory. Taking a single dose of common sage extract or Spanish sage essential oil by mouth seems to improve some measures of memory in healthy adults. But these sage species do not seem to improve memory when used as aromatherapy.
Sore throat (pharyngitis). Using a spray containing common sage extract 15% reduces throat pain in people with a sore throat. But sprays containing higher (30%) and lower (5%) amounts of common sage extract do not seem to reduce throat pain.
A hormonal disorder that causes enlarged ovaries with cysts (polycystic ovary syndrome or PCOS). Some research shows that taking sage helps to reduce some, but not all, symptoms in people with PCOS.
Sunburn. Applying an ointment containing common sage extract to the skin after exposure to UV light seems to reduce the development of skin redness.
Dosing BY MOUTH:
For Alzheimer disease: 1 gram of sage per day. A dose of sage extract, gradually increased over time to 2.5 mg three times daily, has also been used.
For diabetes: 500 mg of common sage extract has been used three times per day for 3 months.
For high cholesterol: 500 mg of common sage extract has been used three times per day for 2 or 3 months.
For symptoms of menopause: 300 mg of common sage extract has been used daily for 12 weeks. Also, 280 mg daily of a specific thujone-free common sage extract (Sage Menopause, Bioforce AG) has been used for 8 weeks.
Benefits of Using Sage Oil
Antifungal: The presence of camphor and camphene in this essential oil gives it an antifungal property. This oil can inhibit fungal infections, both internally and externally, and gives relief from fungal infections like dysentery, skin diseases, Athlete’s Foot or dermatitis. This property is one of the causes behind its use in skincare products.
Antimicrobial: The components in sage essential oil which give protection against fungal infections also provide protection against microbial infections too. Therefore, you can protect small wounds or cuts from developing irritating or potentially dangerous infections, as confirmed by a report published in the African Journal of Biotechnology.
Antibacterial: This oil is equally useful at countering bacterial infections since it kills bacteria and inhibits their growth in the body. This property can also be used to heal ailments like bacterial infections in the ears, nose, throat, eyes, genitals, urethra, colon, intestines as well as on the skin and in wounds.
Antioxidant: This is perhaps the most valuable aspect of this essential oil and the reason behind its extensive use in anti-aging and skin treatment products. Sage gets it potent antioxidant power from rosmarinic acid and carnosic acid. Antioxidants, as the name suggests, act against oxidants or free radicals in the body, which are the main causes of aging. These antioxidants slow down aging and prevent symptoms like wrinkles, sagging skin, and muscles, reduction in vision and hearing capabilities, malfunctioning of the brain, memory loss, degeneration of tissues, macular degeneration, and nervous disorders.
Antiseptic: Since it has antimicrobial, antibacterial, and antifungal properties, it serves as an antiseptic for wounds, surgical incisions, post-natal injuries, ulcers, and sores.
Anti-inflammatory: It reduces inflammation on the skin, inflammation due to fever, and prevents the entry of poisonous material into the bloodstream. It also reduces the effects of excessive intoxicants and narcotics, ingestion of excessive salty or spicy food, the influence of hot winds, etc. A study in Pharmaceutical Biology journal suggests that it helps cure inflammation in the stomach, intestines, and excretory tracts too.
Antispasmodic: This property of sage essential oil is useful in treating all problems that arise from spasms, including pain in the stomach, chest, and intestines, as well as coughs, convulsions, and cramps.
Cholagogue & Choleretic: According to the International Journal of Biology, sage promotes the discharge of bile. Sage essential oil helps in digestion, soothing the stomach, and improving the functionality of the whole digestive system against inflammation caused by excessive acids. It also neutralizes acids in the stomach and the bloodstream, thereby providing relief from acidity and acidosis, which in turn protects us from peptic ulcers due to acidity, as well as from boils, eruptions, and skin diseases that occur when acid levels rise in the blood.
Cicatrisant: This is yet another property which has given sage essential oil a strong place in the world of cosmetics as a key ingredient of anti-mark and anti-spot cream. Sage oil helps to eliminate scars, post-natal abdominal stretch marks, and blemishes caused due to boils, pox, and sores. It also helps in quick healing of wounds and incisions.
Depurative: Sage essential oil speeds up the removal of toxins from the blood through excretion or sweating and thus purifies the blood, acting as a depurative.
Digestive: It acts as a digestive medicine in case of indigestion by facilitating the decomposition of food. It does so by promoting the secretion of bile and gastric juices and by inhibiting microbial growth in the digestive system, which interferes with the digestive process.
Disinfectant: The antibacterial, antifungal, antimicrobial, and antiseptic properties of essential oil of sage make it an effective disinfectant, as it gives sound protection from both internal and external infections.
Emmenagogue: This essential oil regularizes menstrual cycles and helps relieve obstructed menses. It activates certain hormones, such as estrogen, which helps to bring about clear menstruation and gives relief from problems like a headache, nausea, weakness, fatigue, depression, mood swings, and other associated symptoms of periods.
Expectorant: It can give you relief from a cough, cold, and infections in your chest and respiratory tracts. It also provides relief from congestion that results from the common cold.
Febrifuge: Sage essential oil reduces fevers by fighting infections and reducing inflammation caused by them.
Laxative: It facilitates excretion and eliminates constipation by promoting the discharge of certain fluids, as well as stimulating the intestines.
Stimulant: If all the properties of this essential oil are to be described with a single term, ‘stimulant’ would be the appropriate one. Most of the properties it displays are different expressions of this property. It stimulates the brain, nervous system, liver, spleen, and the circulatory and excretory systems, thereby activating and optimizing them.
Other Benefits: Sage essential oil helps to manage dermatitis, herpes, psoriasis, sinusitis, asthma and bronchitis, accumulation of phlegm, cerebral palsy, depression, sciatica, and lumbago as well as induces mental stability, alertness.
Side Effects of Using Sage
When taken by mouth: Sage is likely safe in amounts typically used in foods. It is possibly safe when taken by mouth in medicinal amounts, for up to 4 months. But sage is possibly unsafe when taken by mouth in high doses or for a long time. Some species of sage, such as common sage (Salvia officinalis), contain a chemical called thujone. Thujone can be poisonous if you take too much. This chemical can cause seizures and damage the liver and nervous system. The amount of thujone varies with the species of sage, the time of harvest, growing conditions, and other factors.
Special Precautions and Warnings
Pregnancy and breast-feeding: Taking sage during pregnancy is LIKELY UNSAFE because of the possibility of consuming thujone, a chemical found in some sage. Thujone can bring on a woman’s menstrual period, and this could cause a miscarriage. Avoid sage if you are breast-feeding, too. There is some evidence that thujone might reduce the supply of mother’s milk.
Diabetes: Sage might lower blood sugar levels in people with diabetes. Watch for signs of low blood sugar (hypoglycemia) and monitor your blood sugar carefully if you have diabetes and use sage. The dose of your diabetes medications may need to be adjusted by your healthcare provider.
Hormone-sensitive condition such as breast cancer, uterine cancer, ovarian cancer, endometriosis, or uterine fibroids: Spanish sage (Salvia lavandulaefolia) might have the same effects as the female hormone estrogen. If you have any condition that might be made worse by exposure to estrogen, don’t use Spanish sage.
High blood pressure, low blood pressure: Spanish sage (Salvia lavandulaefolia) might increase blood pressure in some people with high blood pressure. On the other hand, common sage (Salvia officinalis) might lower blood pressure in people with blood pressure that is already low. Be sure to monitor your blood pressure.
Seizure disorders: One species of sage (Salvia officinalis) contains significant amounts of thujone, a chemical that can trigger seizures. If you have a seizure disorder, don’t take sage in amounts higher than those typically found in food.
Surgery: Common sage might affect blood sugar levels. There is a concern that it might interfere with blood sugar control during and after surgery. Stop using common sage as a medicine at least 2 weeks before a scheduled surgery.
Medication Interactions
Medications for diabetes (Antidiabetes drugs) interacts with SAGE: Sage might decrease blood sugar. Diabetes medications are also used to lower blood sugar. Taking sage along with diabetes medications might cause your blood sugar to go too low. Monitor your blood sugar closely. The dose of your diabetes medication might need to be changed. Some medications used for diabetes include glimepiride (Amaryl), glyburide (DiaBeta, Glynase PresTab, Micronase), insulin, pioglitazone (Actos), rosiglitazone (Avandia), chlorpropamide (Diabinese), glipizide (Glucotrol), tolbutamide (Orinase), and others.
Medications used to prevent seizures (Anticonvulsants) interacts with SAGE: Medications used to prevent seizures affect chemicals in the brain. Sage may also affect chemicals in the brain. By affecting chemicals in the brain, sage may decrease the effectiveness of medications used to prevent seizures. Some medications used to prevent seizures include phenobarbital, primidone (Mysoline), valproic acid (Depakene), gabapentin (Neurontin), carbamazepine (Tegretol), phenytoin (Dilantin), and others.
Sedative medications (CNS depressants) interact with SAGE: Sage might cause sleepiness and drowsiness. Medications that cause sleepiness are called sedatives. Taking sage along with sedative medications might cause too much sleepiness. Some sedative medications include clonazepam (Klonopin), lorazepam (Ativan), phenobarbital (Donnatal), zolpidem (Ambien), and others.
The rosemary plant, Rosmarinus officinalis L (family Lamiaceae), is an aromatic evergreen shrub originating in the Mediterranean region and now growing widely in Europe, Asia, and Africa. This plant has been used extensively as a culinary spice in a variety of contexts. Rosemary and its extracts also are used as food preservatives and enhancers of sensory and functional properties. Today, research attention is focusing more closely on whether this herb may have potential to alleviate complications of obesity and diabetes, inflammation-associated conditions, and neurological deficits.
Recent research has shown that whether consumed as an essential oil, tea or seasoning, rosemary benefits can include promoting digestive health, mental clarity, hair and skin health, relaxation and more.
Rosemary Nutrition
According to USDA, fresh rosemary has a high reserve of vitamins such as vitamin A, vitamin C, vitamin B6, thiamin, and folate. It contains minerals like magnesium, calcium, and iron. Moreover, it has abundant antioxidants in the form of phenolic compounds like diterpene, carnosol, and rosmarinic acid. The essential oils in it contain powerful ingredients such as cineol, camphene, borneol, bornyl acetate, α-terpineol, and α-pinene.
Benefits of Consuming Rosemary Leaf
Antimicrobial. Within rosemary there are compounds that can help defend against proliferation of certain types of harmful bacteria, including those that contribute to infections. Rosemary extracts are even used as food preservatives in some cases because they can help stop bacteria from growing. The smell of rosemary also acts as a natural bug repellent and may help prevent certain insect bites, including from ticks and other bugs that can spread illnesses and viruses.
Antioxidants. Because of its rich supply of antioxidants and bioactive chemicals (including phenolic diterpenes, such as carnosol and caffeoyl derivatives), consuming rosemary can help fight oxidative stress and support the immune system. It is also known to promote healthy circulation and to defend against inflammation, which can lead to pain. Another way that rosemary’s antioxidants can be beneficial is due to the ability to promote skin health by fighting free radical damage that leads to signs of aging.
Cancer. Rosemary contains carnosic acid, a compound known for its powerful antioxidant properties. Studies have found that carnosic acid can slow the growth of cancer cells in the body and even lower the risk of developing tumors.
Gut Health. Rosemary has traditionally been used as a natural remedy for upset stomach, constipation, gas, bloating as it helps in relaxing the muscles of the intestine. Adding it to your diet can help you regulate your bowel movements and your gastrointestinal system. One study showed that in test subjects with colitis, treatment with rosemary extract was effective to reduce colon tissue lesions and colitis. This, in turn, helps maintain gut health and fight gut diseases like irritable bowel syndrome (IBS) and colitis.
Immune Support. Studies have shown that the carnosic and rosmarinic acids in rosemary have powerful antibacterial, antiviral, and antifungal properties. Consuming rosemary regularly can potentially help lower the risk of infection and help the immune system fight any infections that do occur.
Indigestion. This herb, whether cooked with or steeped in herbal tea, has long been a natural remedy for digestive issues, including loss of appetite, heart burn/acid reflux, gas, bloating and abdominal pains. It seems capable of stimulating the release of digestive fluids including bile, which assists in digestion and can support normal nutrient absorption.
Low blood pressure. Early research shows that taking rosemary oil three times per day increases the top number in a blood pressure reading (systolic blood pressure) and the bottom number (diastolic blood pressure) in people with low blood pressure. Blood pressure seems to return to pretreatment values once rosemary use is stopped.
Memory. Taking rosemary by mouth may mildly improve memory in young adults. Using rosemary aromatherapy seems to improve some measures of memory. Rosemary aromatherapy also seems to increase alertness.
Decline in memory and thinking skills that occurs normally with age. Early research shows that taking powdered rosemary leaves might improve memory speed in healthy, older adults. But higher doses seem worsen memory. Other early research shows that taking a product containing rosemary, lemon balm, and sage improves memory in healthy adults 62 years or younger. But it does not seem to improve memory in adults 63 years or older.
Metabolic Health. Rosemary has been associated with metabolic benefits including helping to treat high blood sugar and poor insulin sensitivity. While it likely will not be enough to prevent diabetes on its own, it is recommended for people who wish to improve their high blood sugar levels.
Withdrawal from heroin, morphine, and other opioid drugs. Early research suggests that taking rosemary leaves along with methadone, improves opioid withdrawal symptoms.
Benefits of Using RosemaryOil
Hair Growth. Rosemary oil helps to promote hair growth, prevent baldness, slow graying, and treat dandruff. A comparative study published in 2015 shows that rosemary oil is effective in treating alopecia by boosting hair growth. At six months, a significant increase in hair count was noted for the group treated with rosemary oil. It also promotes healing by increasing microcirculation of the scalp and decreases hair loss after shampooing.
Male-pattern baldness (androgenic alopecia). Early research suggests that applying rosemary oil to the scalp is as effective as minoxidil for increasing hair count in people with male-pattern baldness.
Mental Activity. Rosemary essential oil is an excellent brain and nerve tonic. It is often used by students during exam times because it increases concentration and helps in studying efficiently. It stimulates mental activity and is a good remedy for depression, mental fatigue and forgetfulness. Inhaling rosemary oil seems lift your spirits immediately. Whenever your brain is tired, try inhaling a little rosemary oil to remove boredom and renew your mental energy.
Pain Relief. The ability of rosemary essential oil to relieve pain has resulted in its extensive use in treating headaches, muscle pains, rheumatism and even arthritis. Massaging the affected area that is in pain with rosemary essential oil can give quickly relieve the pain. Vapor baths with rosemary oil are also found to be effective in the treatment of rheumatism. It has certain anti-inflammatory qualities as well, which makes it perfect for relieving the pain from sprains and joint aches. Furthermore, it is known to stimulate blood circulation, which can relieve pain and aid in coagulation of wounds for faster healing.
Respiratory Problems. The benefits of rosemary essential oil in treating respiratory problems are well-researched and supported. The scent of the oil has been shown to give relief from throat congestion, and it is also used in the treatment of respiratory allergies, colds, sore throats and the flu. Since rosemary oil also has antiseptic qualities, it is also effective for respiratory infections. The oil is antispasmodic and is therefore used in some treatment programs for bronchial asthma.
Sexually Transmitted Diseases. Recent research suggests that the use of rosemary essential oil’s antimicrobial qualities can help reduce the effects and recurring inflammation of the herpes virus. The herpes virus can quickly develop immunity to normal antiviral medication, so alternative methods are always being explored. Several studies have now shown the essential oil of rosemary to be an effective option for reducing the symptoms of the Herpes virus in test subjects, and even affects the level of contagiousness of the virus.
Skin care. Rosemary essential oil is not used in skin care as extensively as it is used in hair care, but it does have antimicrobial and antiseptic qualities that make it beneficial in efforts to eliminate eczema, dermatitis, oily skin, and acne. Topical application of the essential oil, or regular massage with the oil helps in toning your skin and removing dryness. It can also give your skin a healthy, even glow when applied regularly, or when it is a main component of your moisturizers and other creams.
Stress. Some early research suggests that rosemary and lavender oil aromatherapy may reduce pulse rates, but not blood pressure, in people taking tests. Rosemary may have a calming effect on those who suffer from anxiety and depression. An animal study conducted on the antidepressant effects of rosemary concluded that the herb is effective in improving the symptoms of depression. These beneficial effects were observed even with repeated administration two weeks later. Furthermore, it may also reduce cortisol (the stress hormone) levels, which helps ease tension in the body.
Dosing of Rosemary
The following doses have been studied in scientific research:
BY MOUTH: For memory: 500 milligrams of rosemary extract twice daily for one month has been used.
INHALED AS AROMATHERAPY: For memory: Four drops of pure rosemary essential oil (Tisserand Aromatherapy) has been applied to an aromatherapy diffuser pad 5 minutes before testing.
Ways to Eat Rosemary
It is made into herbal tea to promote digestive health and relaxation.
It helps season meats in the cuisines of Europe and the Middle East.
It is often found in marinades for lamb, pork, turkey and chicken dishes.
Rosemary leaves are added to soups and beverages in India for their flavor and nutrient content.
Whether dried or fresh, it is added to stews, casseroles, fish, potatoes, salads, pastas, and breads in many European countries.
The Spruce Eats recommends also pairing it with grains, mushrooms, onions, peas and spinach.
Rosemary Tea
To make rosemary herbal tea, combine 1 teaspoon of chopped herbs (preferably fresh) with 8 ounces of water.
Steep the herbs for 5 minutes or longer, depending on the strength you’re looking for.
You can also add other herbs and flavor enhancers, including lavender, thyme, parsley, lemon juice or raw honey.
Consuming about 1–2 cups daily is safe for most, although use caution if you take any medications
Side Effects of Consuming Rosemary
Consuming large amounts of Rosemary leaf or essential oil can cause vomiting, uterine bleeding, kidney irritation, increased sun sensitivity, skin redness, and allergic reactions.
Rosemary might stimulate menstruation or affect the uterus, causing a miscarriage. There is not enough reliable information to know if rosemary is safe when applied to the skin when pregnant. Stay on the safe side and avoid use.
Aspirin allergy. Rosemary contains a chemical that is like aspirin. This chemical may cause a reaction in people who are allergic to aspirin.
Bleeding disorders. Rosemary might increase the risk of bleeding and bruising in people with bleeding disorders. Use cautiously.
Seizure disorders. Rosemary might make seizure disorders worse. Do not use it.
Medication Interactions
Rosemary has the potential to alter urination, blood clotting and blood pressure levels, which means it can potentially interact with certain medications and should be avoided in these cases. Speak with your doctor before adding large amounts or rosemary or this essential oil to your diet if you take these drugs:
