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The Complete Guide to Oil Pulling

The Complete Guide to Oil Pulling

Ayurveda believes that a healthy mind and body begins with a healthy mouth. Oil pulling is an important aspect of Ayurvedic health routines and can help support and maintain good health. From an Ayurvedic perspective, bad oral health can be the cause of many health problems. Accordingly, it is important to practice oil pulling in order to detoxify your body and stay healthy. 

In this post, we describe the practice of oil pulling, discuss its history and origins, canvass the science behind oil pulling, address the best oils to use for oil pulling, discuss oil pulling benefits, particularly  the health benefits of oil pulling, describe how to oil pull, and then offer a great recipe for making your own special oil to use for oil pulling.

What is Oil Pulling

Oil pulling is an ancient Ayurvedic technique that involves swishing oil in the mouth for about 20 minutes. This Ayurvedic regime helps remove ama (toxin) from your body, leading to better oral health as well as general health. Oil pulling has become increasingly popular, and it is believed that many  people are engaging in oil pulling and benefiting from doing so. Oil pulling is also a natural way to whiten your teeth and is very beneficial for gum health.

Let's dive in and learn more about oil pulling and how beneficial it is for your health. 

History of Oil Pulling

Oil pulling as a part of Ayurvedic medicine originated in India around 3000 years ago. Those ancient Ayurvedic practitioners used oil pulling for treating oral problems and for strengthening gums, teeth and jaws. Ancient Ayurvedic texts have cited oil pulling as a way to address many health problems, including diabetes, asthma and migraines. In addition, sesame oil and sunflower oil were used in traditional gargling methods like gandusha and kavala graha.

In fact, a study conducted on oil pulling has revealed that the benefits of the technique go beyond oral health. In particular, it has been determined that oil pulling reduces the risk of systemic diseases. Accordingly, traditional oil pulling has the potential to improve both oral and general health.

The Science Behind Oil Pulling

In oil pulling, you are essentially using the oil like a mouthwash. Doing so helps remove harmful bacteria from your mouth. The oil also naturally has valuable properties which help reduce inflammation and bacteria, which promotes oral health. In particular, various hidden bacteria in your mouth sticks to the oil and gets flushed out due to their fatty outer covering. In this way, oil reaches areas which your toothbrush might often miss. Your mouth will feel clean and fresh to a whole new level.

During the process of oil pulling, you will experience an incredible detergent-like effect that results in the washing away and removal of harmful bacteria and plaque from your mouth. This procedure also creates a protective barrier between your bloodstream and further bacterial exposure. In fact, a study has shown that oil pulling enhances mechanical cleansing through the saponification and emulsification processes (i.e. detergent effect).

Oil pulling also has the benefit of giving you a facial workout that releases tension around your jaw. It also helps to maintain natural flora and a healthy pH in your mouth. In fact, oil pulling is an excellent healthy alternative to using commercial mouthwashes that contain toxic chemicals.

The Best Oil to Use for Oil Pulling

Oil pulling might sound like a difficult task, but it is really not. It is just a regular mouthwash practice where you use oil instead of commercial mouthwash. Once you decide to try oil pulling, you can sample a variety of different oils to choose the one that suits you best.

Some of the more commonly recommended oils for oil pulling include sesame oil, sunflower oil, butter oil, coconut oil and olive oil. Some of the benefits of these options include the following:

  • Sesame oil contains vitamin E and antioxidants, which can help prevent the absorption of bad cholesterol in the liver.
  • Olive oil has anti-viral properties. 
  • Coconut oil can significantly reduce bacterial growth in your mouth.

Coconut Oil Pulling

Coconut oil is believed to be very effective for oil pulling, with the result that it is one of the most popular oils to use for oil pulling. Coconut oil has become popular for oil pulling because of its antimicrobial and antifungal properties and its effects on Streptococcus mutans found in saliva. In particular, coconut oil contains lauric acid, which is the antimicrobial agent present in coconut oil that kills bacteria and thereby reduces bad breath and acidic conditions in the mouth. As a result, coconut oil pulling kills bacteria, reduces gum infection, removes bad breath, boosts immunity and promotes healing.

Other benefits of coconut oil pulling include the following:

  • Hormonal balance
  • Improved digestion
  • Helps reduce cellulite
  • Can help balance blood sugar
  • Moisturizes skin
  • Helps burn fat

Coconut oil pulling is a common Ayurvedic therapy used to treat tooth decay, bad breath, bleeding gums, heart disease and inflammation. Make sure you use pure natural coconut oil that does not have any harmful additives, preservatives, impurities or other negative substances.

How to Oil Pull

Oil pulling is performed in a few simple steps. It is best done in the morning before eating or drinking:

  • Place 1 tablespoon of your chosen oil into your mouth. Traditionally, sesame oil is used, but coconut oil has proven to be very beneficial. 
  • Swish the oil in your mouth for 5 to 10 minutes to begin with, but, once you have become more familiar with oil pulling and done it a few times, extend it to 20 minutes. It is important to allow enough time to permit the oil to break through the plaque and bacteria in your mouth. However, be careful to not hold the oil in your mouth for too long at the risk that your body may start reabsorbing the toxins. 
  • Spit the oil out in the trash and, in doing so, try not to swallow any oil as it contains toxins and bacteria. 
  • Avoid spitting the oil in a sink or drain, as doing so risks clogging the pipes. 
  • Rinse your mouth well with warm water and brush well.
  • Repeat 3 to 4 times per week.

The Benefits of Oil Pulling

Although oil pulling has not yet been the subject of many extensive scientific studies, many researchers have agreed that oil pulling is completely safe. In fact, oil pulling has helped people overcome various health problems including asthma, arthritis, migraine headaches, hormonal imbalances, infections, skin problems and many others. The process of oil pulling removes toxins and bacteria from the mouth as well as from your lymphatic system. It also removes congestion and mucus from the throat and loosens the sinuses.

The following are the top health benefits of oil pulling:

1. Kills Harmful Bacteria in Your Mouth

The harmful bacteria present in your mouth can lead to cavities, gum disease and bad breath. By killing these harmful bacteria, oil pulling helps support good oral hygiene and prevents certain negative oral conditions.

A recent study conducted in respect of coconut oil pulling revealed that it significantly reduced the number of bacteria found in saliva.

2. Reduces Bad Breath

Bad breath, also known as halitosis, is the most common oral health problem and generally affects approximately 50% of the population. Oil pulling is an excellent and more natural way to get rid of bad breath. 

Some of the causes of bad breath include the following:

  • Poor oral hygiene
  • Gum diseases
  • Tongue coating
  • Infection

Although chlorhexidine mouthwash can be used for treating bad breath, it is only a temporary solution and does not resolve the underlying problems which cause bad breath in the first place. In addition, with long term use, the alcohol content in the mouthwash can lead to other oral health problems.

According to a recent study, oil pulling works equally well with chlorhexidine mouthwash and is an effective remedy for halitosis.

3. Helps Prevent Cavities and Whitens Your Teeth 

Food particles, plaque and bacteria all contribute to tooth decay. Because oil pulling reduces the growth of bacteria, it helps prevent tooth decay. Oil pulling also enhances the luster of your teeth by removing plaque build up. Flushing out toxins and microorganisms also results in naturally white teeth. 

4. Supports Detoxification of the Body

Oral health is directly connected to your general well being. The harmful bacteria in your mouth can be the reason for poor health conditions. Oil pulling helps removes toxins from your body, thereby supporting your overall health.

5. Improves Skin Complexion

The wonderful benefits of oil pulling are reflected in your skin, too. Oil pulling is a kind of facial exercise that helps reduce wrinkles and the appearance of aging while also improving the elasticity of the skin. Oil pulling can also help reduce acne, eczema, psoriasis and other skin problems.

6. Restores Hormonal Balance

By eliminating the body’s toxins, oil pulling also allows hormones to function more naturally. Accordingly, oil pulling therapy can help with thyroid disorders and with regularizing the menstrual cycle.

7. Preventive Measure for Oral Diseases

Oil pulling can be a great practice to help avoid oral health problems like gingivitis, bleeding gums, cavities, bad breath and bacterial build-up in your mouth. As described above, oil pulling achieves this by pulling out toxins and bacteria from your teeth, gums and tongue. Engaging in oil pulling regularly can help prevent the occurrence of oral diseases. In fact, a study conducted to measure the effects of oil pulling has revealed that it considerably reduces plaque and helps in preventing gingivitis.

8. Relieves Respiratory Problems

Oil pulling can also help reduce symptoms of respiratory diseases such as asthma, bronchitis and congestion. Oil pulling can relieve congestion quickly and help clear your airways.

9. Reduces Migraines and Headaches

Headaches commonly result from toxins present in your body. Oil pulling removes harmful microorganisms and toxins which helps reduce episodes of headaches and migraines.

10. Supports the Immune System

Oil pulling keeps bacteria, toxins and infections away from your body, which contributes to stronger immunity and greater resilience in the face of viruses.

11. Boosts Metabolism

This ancient Ayurvedic practice of oil pulling along with cleaning the tongue and mouth positively affects internal organs like the liver, kidney and heart. When the liver works at an optimal level, it can regulate metabolism and help remove body fat. It is also believed that oil pulling reduces fluid retention and bloating, thus enhancing metabolism.

12. Helps to Treat Insomnia 

Insomnia is generally caused by toxins accumulated from stress and hormonal imbalance. Oil pulling clears out all these toxins from your body and creates a fresh environment for better sleep.

Safety and Side Effects

As described above, oil pulling is safe. It is a completely natural therapy, and anybody can engage in the therapy without risk of harm.

Oil pulling therapy can be done by:

  • Children old enough not to swallow the oil 
  • People facing dental issues 
  • Women who are pregnant or nursing

Although oil pulling is a natural therapy, some people may experience the following side effects:

  • Dry mouth
  • Nausea and vomiting
  • Dizziness
  • Jaw soreness (this can be reduced by swishing gently for less time)
  • Discomfort (caused by the gag reflex) 
  • Indigestion and heartburn 

If you are allergic to any particular oil, then you should obviously refrain from engaging in oil pulling with that particular oil.

Never swallow the oil after swishing it, as it contains toxins and bacteria. Swallowing this oil can lead to indigestion. If oil pulling triggers your gag reflex, try to lean forward while swishing and use slightly less oil. Jaw soreness can result from vigorous swishing, so if that happens try to swish gently for less time. Generally, jaw soreness disappears after a few days of practicing oil pulling.

Always use natural oil without any artificial additives. If you experience any negative side effects, you should consult an experienced Ayurvedic practitioner and seek their guidance.

Oil Pulling Melts

If you wish to try to make oil pulling more enjoyable and avoid some of the potential discomfort caused by the gag reflex, you might consider making your own oil pulling "melts", which are essentially refrigerated servings of oil which melt in your mouth as you chew them. Here is a very easy recipe you can use to make your own oil pull melts at home.

Ingredients

  • Coconut oil (natural, unrefined)
  • Essential oil of your choice (try mint or cinnamon)
  • A silicone candy mold

Directions

  • Take a small pan and gently melt the coconut oil on low heat. 
  • Add a few drops of your chosen essential oil into the melted coconut oil.
  • Pour the oil into the mold, using a measuring cup.
  • Cool it in the refrigerator.
  • Store them in a glass jar and keep them in the refrigerator.

These excellent oil melts may help make oil pulling more accessible and enjoyable to you, as well as reducing the mess. Chew the solid melts and swish them around your mouth for the same effect as standard oil pulling. 

Conclusion

For the reasons discussed above, a healthy mind and body begins with a healthy mouth. Oil pulling is an important aspect of Ayurvedic health routines and can help support and maintain good health. Consider incorporating this simple and inexpensive practice into your daily routine and making it a permanent habit.

A copper water bottle can also make a great addition to your Ayurvedic health routine alongside oil pulling. Because copper is naturally anti-bacterial, copper bottles are naturally self-sterilizing and therefore do not require as much cleaning as other water bottles. Kick bacteria to the curb by regularly oil pulling and staying hydrated with a copper bottle.

About the Authors: This article was collaboratively written by our team of researchers and writers with the benefit of all available scientific studies and other relevant literature. Our team of researchers and writers include experienced health researchers including a qualified medical professional. Please note that information in this article is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment.

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Fighting the Flu with a Copper Water Bottle

Fighting the Flu with a Copper Water Bottle

If you have ever experienced the flu, you know how incredibly awful it feels. You feel chills, aches, and pains all over your body. You become confined to your bed and are unable to move much because your body needs to rest as it recuperates. Although most of us have found ourselves stuck with the flu, what exactly is the flu, what does it do to our bodies, and how can a copper water bottle help fight off the flu? In this post, we set out to answer these very questions.

What you Need to Understand about the Flu

The flu has been around for thousands of years and has caused sickness and death to multitudes of people. The flu is caused by the influenza virus, which is speculated to have originated when animal domestication and permanent settlement first began.

A significant outbreak of the flu was recorded as early as the 15th century. It is reported that this outbreak started in Rome and spread to other areas in Europe as well as Africa. The pandemic is reported to have caused the deaths of approximately 8,000 people and severely affected several cities in Spain.

Perhaps the greatest pandemic of influenza happened in the years 1918-1919. This pandemic was known as the “Spanish influenza” and killed an estimated 50 million people. This occurrence was considered the most lethal outbreak of the influenza virus. In a study by Taubenberger and Morens, they note that all modern influenza pandemics can be traced back to the Spanish influenza.

What Happens During an Influenza Invasion

Once the influenza virus enters the body, it travels to the lungs where it attaches itself to a host cell’s surface. The virus then opens and sets loose its genetic information in the nucleus of the cell. The virus creates copies of itself using the cell’s nucleus and overtakes its function. The replicas of the virus then travel to the cell’s membranes and kill it. The death of the cell permits the virus to release itself into the body so that it can infect other cells.

The immune system then sets out to fight the foreign invader. Some of the cells that engage in this battle include macrophages, neutrophils, cytokines, chemokines, and T lymphocytes.

In a study by van de Sandt et al., researchers learned how the influenza virus can avoid the immune system’s offensive response. In particular, the “antigenic drift” of the influenza virus permits it to escape the antibodies’ neutralizing activity as induced by previous infections or vaccination. This is the reason why flu vaccines do not provide a lifetime of protection and must be updated every year.

Symptoms of Flu

The unpleasant feeling you experience when you have the flu is a side-effect of your immune system’s efforts at fighting the virus. According to the US Center for Disease Control and Prevention, some of the symptoms you will experience when you have the flu include:

  • Fever or feeling feverish/chills

  • Cough

  • Sore throat

  • Runny or stuffy nose

  • Muscle or body aches

  • Headaches

  • Fatigue (tiredness)

  • Vomiting and diarrhea (occurs more commonly in children than adults.)

One of the main reasons why headaches occur during the flu is because Interleukin-1, an inflammatory type of cytokine, is activated while the body is fighting off the virus. This cytokine is vital to the development of T cells, which help kill the virus. As this process unfolds, the brain is affected, particularly the hypothalamus, which regulates the body’s temperature. Meanwhile, muscle aches are caused by the increase of muscle-degrading genes and the reduction of muscle-generating genes.

Severe Flu

Although the immune system works hard to eradicate the influenza virus, all that work leaves the immune system weakened and vulnerable. This makes a person more susceptible to other severe infections. These complications may include bacterial pneumonia, bronchitis, dehydration, sinus issues, and ear infection. Worsening of pre-existing conditions may also occur, which conditions include diabetes, chronic congestive heart failure, or asthma.  

Certain people are at a higher risk for severe  flu. Among them are people 65 years old and older, children, pregnant women, and people with chronic medical conditions.

The Transmission of Flu

The flu is highly contagious, and a person with the virus can infect others even before the symptoms start manifesting themselves within the host. This means that you can pass on the virus even before you know you have it.

When a person with the flu coughs or sneezes, thousands of droplets containing the viruses spread in the air and can land in the nose and mouth of another person. You can also get infected with the influenza virus when you touch an object with the virus on it and then touch your nose or mouth.

In a study by Lowen et al., researchers determined that influenza virus transmission is dependent on relative humidity and temperature. The researchers performed 20 experiments that involved varying humidity and used guinea pigs as hosts. They discovered that the influenza virus transmission favored cold and dry conditions.  

Flu Season

The most common season for the flu falls in autumn and winter. However, the flu can still spread year-round. It can start around October, have peak periods around December and February, and then persist in late May.

Multiple hypotheses seek to explain why the flu season happens around these times of the year. One theory is that people tend to stay indoors more often during colder months, with the result that the virus is more likely to spread in enclosed spaces where more people are breathing the same air.

Another theory is that reduced exposure to the sun, which results in decreased absorption of Vitamin D and melatonin, weakens the immune system, making it more susceptible to the influenza virus. Another theory is that the influenza virus thrives in the cold and dry air of winter rather than the warm and humid air of summer.

How Copper Can Help

Copper has been used for centuries for its antimicrobial properties. Some studies have considered the effects of copper against the influenza virus. One such study, conducted by Horie et al., discovered that copper ions had the effect of inactivating the influenza virus.

Another study by Borkow et al. researched how copper-infused face masks affected the influenza virus. Face masks permeated with copper oxide were able to filter more than 99.85% of air-borne viruses. Researches also discovered that no infectious human influenza viruses were recovered from the face masks with the copper oxide, compared to the control masks that did not contain copper ions.

In addition, Grass et al. carried out a study focused on copper’s ability to kill microbes. In particular, the researchers explored copper’s effectiveness at “contact killing”, which is when bacteria, viruses, and yeast are quickly killed when they come into contact with copper surfaces.

One principle that is attributed to copper’s antimicrobial capability is known as the “oligodynamic effect”. Research by Varkey outlined the mechanism of this phenomenon, which essentially comes about by way of copper ions penetrating the cell wall of microbes. Copper ions bind to various parts of the cell, such as the DNA, RNA, cellular proteins and respiratory enzymes, which has the effect of immobilizing the cell.

Another interesting study, this one conducted by Noyce et al., explored the effects of copper on the inactivation of the influenza virus compared to stainless steel. In their experiment, the researchers introduced two million influenza virus particles onto sheets of copper and stainless steel. They then incubated the subjects. The results showed that, after several hours, 500,000 virus particles were present on the stainless steel whereas only 500 active virus particles were present on the copper.

You can enjoy the antimicrobial benefits of copper by using a copper water bottle. Combined with a nutritious diet and other healthy practices, drinking from a copper bottle can be a great way to stay free of the flu and other illnesses. In addition, storing water in a copper bottle is a great way to create natural alkaline water.

About the Authors: This article was collaboratively written by our team of researchers and writers with the benefit of all available scientific studies and other relevant literature. Our team of researchers and writers include experienced health researchers including a qualified medical professional. Please note that information in this article is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment.

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The Definitive Guide to Staying Healthy While Traveling

The Definitive Guide to Staying Healthy While Traveling

For travelers, staying healthy while traveling is the most important thing to plan and prepare for. With all the excitement associated with going to a distant place and seeing new things, many people tend to underestimate the importance of healthy travel until it is too late.

So, while you may be aiming to tread to this year’s dreamland, you may well end up experiencing a nightmare if you do not take the necessary precautions and consider the importance of healthy travel.

Of course, every civilized destination offers medical care in case of emergency. And your health insurance might even cover your expenses fully. However, losing precious time and energy in combating an illness when you should be enjoying yourself is something that need not happen.

With the increasing number of travelers around the world, the medical community has observed an increase in travel-related illnesses and infections. As a result, many countries have even accepted a new branch of medicine called travel medicine

So, before you pack your luggage and set off on your vacation, it is best that you become better informed about the most common travel health issues and consult a travel medicine healthcare professional.

Why Traveling Puts You at Higher Risk of Illness

Traveling (in any form) can take a toll on the body in many ways. The very fact that you are going to a different location, time zone, or climate may result in some common traveler’s health issues, such as jet lag, discomfort, or altitude sickness.

In some more serious cases, your body may react in such a way that you may need to seek immediate medical attention. What is more, there are cases where travelers get exposed to bacteria and viruses which do not exist in their home countries.

What the locals are already immune to (or immunized against) may be something your body has never encountered before. This could lead to traveler’s diarrhea or some more serious issues that may even result in hospitalization.

Finally, there are the risks of diseases caused by contaminated food or water. These can be especially common in hotter climates and less-developed countries where food and water standards are not being enforced very well.

So, what are the most common health risks related to traveling, and how can you prevent them?

The Most Common Health Issues Travelers Face

Motion Sickness

Motion sickness (travel sickness or sea sickness) can happen in any kind of vehicle. It is caused by the continual motion of the vehicle which disturbs the inner ear and can result in nausea and even vomiting.

The most common symptoms of motion sickness include:

  • Nausea;
  • Vomiting;
  • Drooling;
  • Sweating;
  • Paleness;
  • Short breath;
  • Dizziness;
  • Drowsiness;
  • A general feeling of discomfort;
  • Feeling unwell (malaise); and
  • Headache.

Jet Lag

Also known as time zone change syndrome or desynchronosis, jet lag happens when you travel quickly from one time zone to another. By doing so, your circadian rhythm, also known as the body clock, experiences disruptions which result in what is known as a circadian rhythm disorder.

Jet lag happens when you travel in a west-east or east-west direction. Traveling eastward worsens the symptoms even more, as our bodies have less time to recover because hours of the day you are used to experiencing are essentially lost. 

The symptoms of jet lag include:

  • Sleep disturbances, insomnia, lethargy, and fatigue;
  • Confusion, irritability, difficulty focusing;
  • A heavy head, headaches;
  • Dizziness, unsettled feeling;
  • Loss of appetite;
  • Diarrhea or constipation; and
  • Mild depression.

Traveler’s Diarrhea (TD)

Traveler’s diarrhea may happen because of the stress from traveling or a change in diet. However, in most cases, it is the result of an infection caused by bacteria, viruses, or parasites. You can typically develop traveler’s diarrhea by ingesting food or water that has been contaminated with organisms from feces or other sources of pathogens, especially in high-risk countries. 

It generally takes the body a couple of days to fight these pathogens off. However, TD can sometimes become more serious and lead to dehydration, vomiting, fever, and bloody stools which may point to the need for immediate medical attention.

The most common symptoms of traveler’s diarrhea are:

  • Abrupt onset of diarrhea (three or more loose stools a day);
  • An urgent need to defecate;
  • Abdominal cramps;
  • Nausea;
  • Vomiting; and
  • Fever.

Altitude Sickness

Altitude sickness is a health issue which happens to people who ascend to a great height rapidly, but it may also happen when you climb too high and stay there for too long.

The main reason it happens is the lack of oxygen we experience when at greater heights because of lower air pressure. At about 18,000 ft (5,500 m), each breath we take has around half of the oxygen we normally breathe.

To avoid altitude sickness, it is essential that you acclimatize yourself as you climb and not stay at great heights for too long. In the most severe cases, staying at high altitudes can lead to fatal health issues, such as fluid in the lungs, high altitude cerebral edema (swelling of the brain), and high altitude pulmonary edema (fluid in the lungs).

The most common symptoms of altitude sickness include:

  • Headache;
  • Lack of appetite;
  • Nausea and vomiting;
  • Dizziness;
  • Pins and needles;
  • Shortness of breath;
  • Sleepiness;
  • Swelling of the hands, feet, and face;
  • General malaise; and
  • Insomnia.

Altitude sickness can also come with more serious symptoms, such as a fever, persistent dry cough (often with pinkish sputum), and panting even while resting – all of which indicate the presence of fluid in the lungs.

Other more serious symptoms can include a persistent headache, unsteady gait or clumsiness, dizziness, numbness, increased vomiting, and gradual loss of consciousness. These all indicate signs of swelling of the brain.

Other Diseases

Depending on where you travel, you might have to be prepared for some diseases your home area might not be accustomed to, such as malaria. Malaria has been found to be one of the most common insect-borne diseases contracted by travelers, with around 30,000 travelers getting it annually.

The clinical symptoms of malaria include:

  • High fever;
  • Headaches;
  • Diarrhea;
  • Abdominal pain; and
  • Cough.

However, do not underestimate the dangers of a hedonistic holiday, too. Sexually transmitted diseases can happen when you are not careful enough. And they do not have to be limited to sexual contact: you can get some of them from tattooing, ear piercings, acupuncture, and similar invasive activity.

STDs can include:

  • AIDS;
  • Hepatitis B and C;
  • Syphilis;
  • Gonorrhea;
  • Human Papilloma Virus (HPV); and
  • Genital herpes.

How to Stay Healthy While Traveling

Dealing with Motion Sickness

There are a few ways you can prevent and combat motion sickness. To prevent it, you can follow these steps: 

  • Make sure you have a view of the horizon and what lies ahead; 
  • When on a plane, sit by the window in a seat over the wings; 
  • In a car, sit in the front seat; 
  • On a boat, go up on the deck and watch the horizon;
  • Avoid reading;
  • Avoid watching or talking to passengers who are suffering from motion sickness; 
  • Do not eat heavy, spicy meals before and during travel; and
  • Avoid strong odors before and during the travel;

If you are suffering from motion sickness, you can take the following steps to combat it:

  • Look at the horizon. This will help you reorient your inner sense of balance;
  • Keep your eyes closed or take a nap (especially on a ship).
  • Chew something. It can be chewing gum or some snacks.
  • Get some fresh air. Alternatively, direct the air vents toward your face.
  • Eat some ginger. It has been found to reduce motion sickness.
  • Practice acupressure therapy. Acupressure is a great way to fight nausea caused by motion sickness.

Preventing Jet Lag

Jet lag is unpleasant if you are caught unprepared. Luckily, there are ways you can prevent most of its effects even before you take flight. Here are some tips:

  • Start adjusting your sleep schedule while at home several days before the flight. Get up and go to bed early for an eastward flight, and get up and go to bed later for a westward flight. 
  • Avoid caffeine and alcohol on the days leading up to your flight, during the flight, and after your flight. They are known to worsen jet lag symptoms.
  • Stay well hydrated before, and especially during and after the flight.
  • When in flight, sleep when it is nighttime at your destination and take strategic 20-minute naps at other times to reduce sleepiness.
  • When you arrive, avoid heavy meals or strenuous activities.
  • Spend time outdoors during daytime and go to bed only at the “normal” time for the time zone.

How to Prevent and Deal with Traveler’s Diarrhea

First, you need to be aware of the high-risk areas for traveler’s diarrhea. These include:

  • Central America;
  • South America;
  • Mexico;
  • Africa;
  • The Middle East;
  • Asia;
  • Eastern Europe;
  • South Africa; and
  • A few Caribbean islands.

Even when you travel to less risky areas, the rule is “boil it, cook it, peel it or leave it.” Even then, however, there is a possibility that you might get sick. Accordingly, you should bring some probiotics with you just in case.

You should also generally avoid eating food from street vendors, unpasteurized milk and dairy products (including ice cream), raw or undercooked meat, fish, and shellfish, sauces and buffet offerings at room temperature, or salads and fruits that you cannot peel.

Stick to food which is well cooked and hot and fruits and vegetables which you can peel yourself.

When it comes to water, it is best to drink bottled water and avoid locally made ice cubes. If the tap water is drinkable, you could sterilize it by boiling it or leaving it in a copper water bottle for some time before drinking it. The copper bottle will alkalize the water and help eliminate bacteria.

Dealing with Altitude Sickness

If your altitude sickness symptoms are mild, you can continue climbing, but at a much slower pace. This will help your body acclimatize more easily. However, it could be a good idea to stop for a while or descend if your symptoms do not disappear.

In the case of more severe symptoms, you need to rest, drink plenty of fluids, avoid smoking, and preferably descend by at least 1,000 ft (305m). If your symptoms become severe, you should descend 2,000 ft (610m) as soon as possible.

Drinking plenty of fluids is essential when dealing with altitude sickness. So, this could be a perfect time for some copper-infused water.

Healthy Travel Tips: What to Do Before and During Your Travels

Being healthy before your travels often translates into staying healthy during your vacation. This, of course, means keeping up a strong immune system through exercise and healthy eating.

However, you want your travel to be as pleasant and care-free as possible. So, investing some time to research and consult with your doctor goes a long way to staying healthy on vacation. 

Before your travel, try to find relevant information about the destination’s hygiene conditions, climate, and other special conditions. If there is a travel medicine health professional in your area, make sure to make an appointment at least six to eight weeks before you go away. They will recommend vaccines you will need and identify the preventive measures you should take.

Pack up some vitamins, like Vitamin C, B vitamins, and Omega 3 fatty acids, and do not forget to take some probiotics to combat possible traveler’s diarrhea.

When you arrive, make sure to avoid eating raw or semi-cooked food. Avoid buying food from street vendors and aim for fruits which you can peel.

When it comes to water, it is important to stay well hydrated. However, you should be careful as to what kind of water you are drinking. If the tap water is considered generally safe to drink, you might want to either boil it or place it in a copper bottle so it can become alkalized and decontaminated.

Insects can be a potential health hazard as well, so make sure you take insect repellent, and proper clothes and shoes. 

The Bottom Line

Traveling is a fabulous thing! It is an experience which is worth every penny. However, be careful not to ruin that experience by being negligent and unprepared. Your health can become more fragile, especially in a foreign place where there are many environmental factors to which your body is unaccustomed and which can cause a shock to your body.

So, it is best to do your research, consult your doctor, and get ready as best as possible to minimize any health risks that may result from traveling. And finally, have a great time out there!

About the Authors: This article was collaboratively written by our team of researchers and writers with the benefit of all available scientific studies and other relevant literature. Our team of researchers and writers include experienced health researchers including a qualified medical professional. Please note that information in this article is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment.

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The Ultimate Guide to Ayurvedic Sleep

The Ultimate Guide to Ayurvedic Sleep

Everyone needs a good night’s sleep. In Ayurveda, proper rest is considered one of the three pillars of life, together with proper digestion and proper management of sexual energy. Your life expectancy and health could depend on these three pillars. In today’s society, sleep tends to be overlooked and most adults feel tired throughout the day even after several hours of rest. Having a healthy sleep can affect your mind, your mood, and your physical well-being. While the amount of sleep needed is not the same for everyone, we all need sleep to be refreshed and rejuvenated for a new day.

Correct Time to Sleep

Sleep can either kill you or heal you.  Studies have shown that sleep disruption can have both adverse short- and long-term health consequences. Lack of sleep can lead to pain, depression, anxiety, and memory deficits. Hypertension, weight gain, gastrointestinal disorders and even cancer risks increase over time due to sleep disruption. The days tend to be longer for everyone yet life expectancy is decreasing. This is why it is important that you allow yourself to get the sleep your body needs to repair and rejuvenate.

There are those that will say you will need more than six hours of sleep to function properly. Ayurveda recommends between six and eight hours of sleep every night. But more than that, it also recommends the best time to go to sleep according to the doshas - Vata, Pitta, and Kapha. Doshas are derived from the five elements. Vata is the combination of space and air. Pitta is the combination of fire and water. Kapha is the combination of earth and water. Each have different qualities and energy. Each dosha has its primary function that you can align to have both a quality sleep and a productive day. Vata’s primary function is movement and communication. Pitta oversees digestion and transformation, while Kapha provides structure and cohesiveness. Doshas also govern our daily rhythm. Every twenty-fours hours is divided into the three energies:

Kapha - 6:00am to 10:00am and 6:00pm to 10:00pm
Pitta - 10:00am to 2:00pm and 10:00pm to 2:00am
Vata - 2:00pm to 6:00pm and 2:00am to 6:00am

Ayurveda suggests the best time to sleep is during pitta-dominated time. This means sleeping by 10:00pm and until 2:00am. You should prepare to go to sleep when Kapha turns to Pitta which is between 9:00pm and 10:00pm. Pitta energy has fire. If you are asleep, the fire destroys and repairs damaged cells and regenerates your body. Pitta is also in charge of your digestion and cleansing. If you keep skipping the repair time of the night by going to bed late, you are allowing your body to deteriorate at a faster rate than normal. This can lead to chronic diseases in the long run because you did not allow your body to repair at the right time every night. You might notice that when you are awake past 10:00pm you tend to have that fire of ideas and activities. You might think it’s a good thing but you are disrupting your body’s time for detoxification and repair.

If you stay awake when Pitta comes, you will also experience restlessness. It is usually caused by Vata-Pitta disturbance. Remember that vata is the energy of movement while Pitta is the energy of transformation. There are two types of insomnia that you may experience at night. If you are the type of person who falls asleep easily but wakes up around 2:00 or 3:00am, then you have a Vata-type insomnia. On the other hand, if you have trouble falling asleep until past midnight, then you have a Pitta-type insomnia. There are also Kapha imbalances that can cause you to oversleep and feel tired throughout the day.

Optimized Daily Activities

When to wake up is as important as when to go to sleep. Our bodies are naturally designed to wake up before sunrise. Ayurveda suggests you wake before 6:00am when the dominant energy is Vata. Vata gives you the energy to do your morning activities. If you wake up late, you will likely wake in Kapha which is slow-paced. This would explain the feeling of heaviness and drowsiness when you wake up after the sun has risen. You might feel sluggish and need a cup of coffee to wake you up. But if you wake up during the active dosha Vata, you can synchronize yourself with the sun. It is also the best time to meditate and prepare yourself for the day.

Knowing the three doshas can also help you maximize your day by doing the right activities at the right energy. This will help you skip the need for caffeine every morning just to get you through the day.

If you’re looking at the best time to exercise, vigorous activities are best done during Kapha time in the morning (6:00am to 10:00am) to give you more energy throughout the day. What you do during Kapha time can continue throughout the day. So make sure your morning routine during that time sets the right mood for the rest of your day.

If you want to accomplish your goals daily, the best time would be during Pitta in the morning (10:00am to 2:00pm) when heat is dominant in your mind and body. It is also when the sun is highest in the sky. Focus on accomplishing your most difficult tasks during this time. It is also suggested that you eat your biggest meal, usually lunch, during this time as the heat will help the digestion process. However, do not eat any heavy meals during the Pitta time in the evening (10:00pm to 2:00am) to allow your body to digest and repair. That time is for your body to remove the toxins from the food you ate throughout the day. If you eat heavy meals during that time, then you may end up with indigestion and a restless night.

Do you have a creative task to finish or a problem to solve? Vata hours (2:00pm to 6:00pm) allow your creativity and thinking to peak. Go find yourself a peaceful environment where you can work on your activities. Avoid stressors or too much noise during this time.

It is important that you understand your “energy buckets” throughout the day to avoid any imbalances. An imbalanced Vata can cause you to feel fear or anxiety. It can also lead to exhaustion and muscle spasms. When your Kapha is imbalanced, you can feel greed and resistance to change. An out of balance Pitta can create fiery reactions including frustration and jealousy. It can also lead to inflammation in your body affecting your tissues and organs. If you don’t seem to understand why your days are unproductive, check the timing of each activity and realign them to the appropriate dosha. Do not push yourself to finish strenuous tasks when you should be processing your day or when your mind is supposed to be unwinding. Learn to go with your body’s natural flow for productivity.

Keys to a Good Night’s Sleep

Aside from sleeping at the right time, you can also try a few  of these things to help you get a good night’s sleep.

Drink water from a copper vessel

Not everybody realizes that dehydration can affect your sleep. Our body is made of 50-60% water so it is important that we keep ourselves hydrated throughout the day. If you become dehydrated, your mouth and nasal passages can become dry and lead to sleep-disruptive snoring. But instead of just keeping yourself hydrated throughout the day, Ayurveda recommends drinking water that has been stored in a copper vessel. Copper is an essential mineral in our body. By storing water in a copper vessel, called “Tamra Jal”, you help balance all three doshas. This practice has been employed for centuries in India.

A study conducted by the University of South Carolina explored how copper can reduce infection. The research showed that “antimicrobial copper surfaces in intensive care units (ICU) kill 97 percent of bacteria that can cause hospital-acquired infections,” resulting in “a 40 percent reduction in the risk of acquiring an infection.” Copper has also been found to play a key role in metabolizing fat. Because copper is a conductor, it can help amplify your thoughts and reduce negativity in the mind. It also helps balance your body’s natural pH.

You can skip the fancy filters and get yourself a copper water bottle to help you stay hydrated and get enough sleep. Store your water in a copper water bottle for 6 to 8 hours then drink at least one cup in the morning as part of your morning routine.

Massage your head

You can also practice self-massage on the energy points on your head to promote better sleep. All you need is 1-2 minutes. When you find yourself struggling to sleep, your Vata dosha might be causing too many thoughts. That is the time to practice your self-massage.

When massaging, the three points that you should focus on are: a) the center of the top of your head, b) the back of your head, and c) the indent at the base of your skull. Use your index finger when massaging. You can also use coconut oil or ghee for your self-massage to help balance your Vata and Pitta. You can follow your gentle, full-body self-massage with a warm bath. Do not rub your head too hard to avoid over-stimulating it.

Let the sun into your room

You want your sleep and your daily activities to be aligned with nature. Allow sunlight to enter your bedroom if possible. This will help you be in tune with the sunrise. Remember it’s best to wake up before the sun rises to avoid the sluggishness that Kapha brings in the morning. If you go with the day’s natural waves, you can experience better well-being. Wake up before the sun rises. Go to sleep when the sun goes down. It is better if sunlight enters your room so you have nature’s reminder when to wake up and go to sleep.

Eliminate distractions

It might be tempting to continue working until the late hours of the evening but your nervous system and cortisol levels should be winding down during Kapha time (6:00pm to 10:00pm). Do not force yourself to do high energy and high concentration activities at night. It’s time to unplug those gadgets. Gadgets emit blue light that inhibits melatonin production. We tend to overstimulate the mind with gadgets even if those gadgets have blue light filters. All those social media posts can flood your brain with information that you do not need before sleeping. Let your nervous system relax. Listen to soft music. It is best if you turn off or stop using devices an hour before you intend to sleep. Have a relaxing nighttime routine that tells your mind and body it’s time to sleep. Let your mind detach and calm down after a long day.

Oil Therapy

Another Ayurvedic ritual for quality sleep is abhyanga. Abhyanga is anointing your body with oil.

Apply warm sesame oil on the soles of your feet. Sesame oil is known as the “king of oils” because of its high concentration of antioxidants. If you have some essential oils, you can soothe your body and mind by putting a few drops on your pillowcase or wrist and breathing it in.

Meditate

Studies have shown that meditation can help you sleep better and lessen insomnia and fatigue. It can also increase your melatonin levels. Melatonin plays a vital role in regulation of sleep. Meditation increases melatonin concentration by slowing its hepatic metabolism. This affects your quality of sleep at night. Give yourself time to meditate at night before going to sleep. Allow your body and mind to be in harmony.

Conclusion

How our day goes can affect our sleep and how our sleep goes can affect our day. Give yourself the sleep you deserve so you can make the most of your day. Don’t make sleep a luxury but rather a necessity each day. Imagine getting a good night’s sleep and waking up feeling refreshed and ready for a new day. You can do more and become better each day because of a good night’s sleep.

About the Authors: This article was collaboratively written by our team of researchers and writers with the benefit of all available scientific studies and other relevant literature. Our team of researchers and writers include experienced health researchers including a qualified medical professional. Please note that information in this article is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment.

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The Ultimate Guide to Foods With Copper

The Ultimate Guide to Foods With Copper

Our bodies require many important vitamins and minerals in order to perform. One of the lesser known essential trace minerals present in all our body tissues is the copper element. Copper is not produced by the body so it must be obtained from your diet. The World Health Organization recommends that an average adult should consume approximately 2mg of copper per day. As for the Food and Nutrition Board, their recommended daily allowance (RDA) for copper is 900mcg per day for adults. If you are pregnant, the RDA is 1000mcg per day and a higher intake of 1300mcg per day for lactating mothers.

Copper Health Benefits

Copper has many health benefits. Copper is required in iron metabolism, neuroendocrine function, immunity, and cell renewal. Getting the correct amount of copper in the body can contribute to your overall health which is why it is important to add foods with copper to your daily diet. There are five key physiological benefits of copper.

Boosts Brain Health

Did you know that foods with copper are considered brain foods? Copper is present throughout the brain, particularly in the basal ganglia, hippocampus, cerebellum, numerous synaptic membranes, and in the cell bodies of cortical pyramidal and cerebellar granular neurons. Copper is also a cofactor for enzymes for proper bodily function.

If you want a healthy brain, make sure you are consuming copper regularly. Recent studies have also shown that copper plays a role in the health of the brain even when we are at rest. The brain consumes 20% of the oxygen taken in through respiration. This oxidative metabolism requires your body’s highest levels of copper, iron, and zinc. According to Chrish Chang, lead scientist from Berkeley Lab’s Chemical Sciences Division, "[t]raditionally, copper has been regarded as a static metabolic cofactor that must be buried within enzymes to protect against the generation of reactive oxygen species and subsequent free radical damage. We've shown that dynamic and loosely bound pools of copper can also modulate neural activity and are essential for the normal development of synapses and circuits."

Promotes Energy Maintenance

Research has also shown that the copper element plays an important role in the production of adenosine triphosphate (ATP), the energy currency of the cell. There have been animal and lab studies that showed that inadequate copper can limit the mitochondria’s production of ATP. This leads to the feeling of fatigue.

It was also recently discovered how copper is transported to mitochondria giving researchers more insight on copper’s role in energy production. Copper is required for building cytochrome c oxidase, known as COX, a large protein complex in mitochondria that forms the last step of the electron transport chain, which harvests energy for the production of ATP.

Supports Immunity

Zinc and copper are both essential for optimal immune function. Inadequacy in both trace minerals increases your body’s vulnerability to bacterial infection. Early studies have shown how copper deficiency can lead to decreases in neutrophils and macrophages.  These immune cells coordinate to create an effective response against bacteria and other infections in the body.

Your body has a smart innate immune system composed of cells and proteins made to defend against foreign organisms. The first line of defense is the epithelial cells. Once these cells are broken, neutrophils and macrophages will assist against the infection. Mild copper deficiency has shown to be associated with a decrease of circulating neutrophils in the body. Copper deficiency can also lead to impaired neutrophil function.

Supports Metabolism

Not only does copper help with your brain and your immunity, it is also an endogenous regulator of lipolysis. Lipolysis is the breakdown of fat involving hydrolysis of triglycerides into glycerol and free fatty acids, which is an essential process in maintaining body weight and energy stores. This has been studied by the scientists at Lawrence Berkeley National Laboratory and the University of California led by Christopher J. Chang, Ph.D. in a paper published in Nature Chemical Biology. According to research done on mice, they found that copper binds to the enzyme PDE3, which in turn binds to cyclic AMP (cAMP), an intracellular messenger. CAMP facilitates fat breakdown. PDE3 doesn’t bind to cAMP if copper is absent which means lipolysis cannot occur. If fat in the cell isn’t broken down then the fat deposits enlarge. This means you need to ensure that your body is getting it’s recommended daily intake of copper.

Protects the Heart

There are many properties of copper that affect the body, including the heart. There are hundreds of copper-dependent proteins in the body even with the low dietary requirement. Copper deficiency can cause a reduction in metabolism and energy supply in the heart. It can also increase the risk for ischaemic heart disease. A study in the Journal of Experimental Medicine showed how foods rich in copper can be good for an ailing heart. The study suggests that consuming more copper in the diet may help people with heart muscle conditions.

Boosts Skin Health

A healthy adult would have a composition including 110mg of copper, 15% of which would be in the skin. Copper helps stimulate dermal fibroblasts proliferation, regulates collagen, and serves as a cofactor of the skin antioxidant enzyme superoxide dismutase. It also inhibits cellular oxidative effects such as membrane damage and lipid peroxidation. The properties of copper have made it an important mineral for healthy skin.

Copper-related Disorders

Too much or too little copper can be dangerous to your body. There are many disorders associated with copper levels indicating that we should have adequate amounts of copper in the body. Copper absorption depends on four main factors: 1) the absorption of copper from the gastrointestinal tract; 2) copper transport in the portal blood; 3) the extraction of copper by hepatocytes from the portal blood supply; 4) copper uptake by the peripheral tissues and by the central nervous system.

Both adults and children can be prone to copper deficiency. For children, deficiency can lead to slowed growth and development. For adults, there are numerous problems that can arise including anemia, heart and circulation problems, bone abnormalities, and complications in the nervous and immune system. Here are two well-known copper disorders you should be aware of.

Wilson Disease

Wilson disease was first defined back in 1912 by Samuel Alexander Kinnier Wilson through his published work entitled “Progressive lenticular degeneration: a familial nervous disease associated with cirrhosis of the liver.” It is characterized by excess copper stored in various body tissues, particularly the liver, brain, and corneas of the eyes. If left untreated, it may cause liver disease, central nervous system dysfunction, and death. Studies have determined that it is caused by disruption or mutation of the ATP7B gene that plays a role in the movement of excess copper from the liver to be converted into bile and eventually be excreted from the body through the intestines. Treating Wilson disease is aimed at lowering copper levels to nontoxic levels.

Menkes Disease

According to World Health Organization, there are more health risks from lack of copper than from an excess of copper in the body. Menkes disease is caused by copper deficiency. In particular, it is caused by the mutation of the ATP7A gene which is involved in the delivery of copper to the secreted copper enzymes and in the export of surplus copper in the cell. The mutation causes poor distribution of copper to your body’s cells leading to low levels of copper in the brain and other tissues. This disease is characterized by sparse, kinky hair and deterioration of the nervous system. Sufferers also have reduced collagen formation.

Top 10 Foods with Copper

Since your body cannot create copper, you must obtain copper through the food you eat. Knowing the sources of copper in your diet can help maintain optimum levels of copper. Here are 10 of the most common food sources of copper. Check your diet to see if you’re getting enough copper regularly.

Seafood

Copper is abundant in many types of seafood including oysters, clams, and crab. Enjoying a medium-sized oyster will provide you with 670mcg of copper. There are different types of oysters you can add to your meal. According to the USDA National Nutrient database, you can find the highest natural concentration of copper in the Eastern oyster. Consuming a 3-ounce serving of cooked Eastern oysters can provide you 4851mcg of copper. Just make sure your oysters have not been breaded or fried. A 3-ounce serving of crab will give you 585mcg of copper. You can also increase your consumption of fish including salmon and tuna. If you want to indulge yourself while getting copper in your diet, then enjoy some lobster.

Organ meat

The richest known dietary source of copper is beef liver. Beef liver contains 4mg of copper in each ounce. Beef heart and kidneys are also high in copper. Liver from different animals vary in terms of copper content. Calf liver contains twice as much as beef liver while the latter has three times more copper than hog liver. Other organ meat packed with nutrients including copper are the tongue, tripe, kidneys, and heart.

Seeds and Nuts

If you’re a vegetarian, you can still get copper through nuts and seeds. For every 1-ounce serving, you can get 519mcg of copper in sunflower seeds and 629mcg in cashews. Enjoy a peanut butter sandwich as you can get up 185mcg of copper for every two tablespoons of chunky peanut butter. Bring almonds and hazelnuts as your snack on the go. Whole almonds can give you 1mg of copper for every 100g. A 100g pack of poppy seeds will also provide you with 1.7mgs of copper.

Beans

Aside from seeds and nuts, beans are another excellent vegetarian source of copper. There are  also a variety of different options to include in your meals. Chickpeas or garbanzo beans are not only a great source of fiber and protein but can also provide 0.35mg of copper for every 100 grams when cooked. Lentils are often used for soup and stews. Go for sprouted lentils rather than dried lentils as they provide more copper per serving. Sprouted lentils can provide 271mcg of copper compared to its dried counterpart with only 125mcg. Other beans you can include are pinto beans and white beans which both can provide 1mg of copper for every 100 grams.

Vegetables

There are also vegetables that have high content of copper. Raw kale contains 1.49mg of copper for every 100g. Raw is preferable to frozen kale which only contains 0.046mg of copper per 100 grams. Other vegetables include potatoes cooked with skin on as most of the copper is found in the potato skins. You can get 0.9mg of copper for every 100g of potato - 0.3mg of which is in the skin. Other vegetables rich in copper include cooked asparagus, spinach, sweet potato (with skin on), and fresh parsley.

Shiitake Mushrooms

Shiitake mushrooms are known for their rich texture and smoky flavor. They are considered to have 10 times more flavor than the popular button mushrooms. Not only are they flavorful, they are also packed with health-boosting properties that have been used since the times of ancient medicine. You can get 650mcg of copper for every 1/2 cup of cooked shiitake mushrooms. That’s already 72% of the recommended daily copper intake.

Sundried Tomatoes

If you love pasta, salad or pizza, make sure they include sundried tomatoes. A cup of sun-dried tomatoes provides you with 768mcg of copper. They also contains magnesium, potassium, and iron. Avoid buying sun-dried tomatoes packed in oil since that variety is often low in nutrients and quality. Buy organic and unsalted varieties you can find at your local market or health food shops.

Dark Chocolate

You have probably heard that dark chocolate is the healthiest type of chocolate. It’s packed with nutrients including copper, iron, and zinc. Enjoying a 3-ounce bar of dark chocolate will provide you with 0.75mg of copper. Several studies have shown that dark chocolate is the greatest contributor of copper intake in the American diet. Some people get over 50% of their daily copper from chocolate.

Quinoa

Quinoa has a lot of health benefits and can be a good rice substitute. It can also be a good source of copper in your daily diet. For every 100g of cooked quinoa, you can get 0.192 mg of copper. You can also pair quinoa with any of the other foods high in copper like seafood and liver for a well-rounded meal.

Buckwheat

If you’re into porridge, consider replacing traditional oats with gluten-free buckwheat. Buckwheat is a good alternative to grains. It contains 0.25mg of copper for every 1 cup of cooked buckwheat. You can even stir-fry buckwheat together with dark, leafy vegetables which are also high in copper.

Take Away

The next time you plan your meals for the week, check that you’re getting enough copper in your diet. Foods rich in copper are not hard to find but they are also often not regularly consumed. Use the above list to plan new meal ideas to ensure that you are meeting your copper requirements.

If you are looking for another great source of copper, consider drinking water from a copper water bottle. Several recent studies have substantiated that drinking water stored in a copper vessel is a safe and beneficial health practice. Storing water in a copper bottle also helps create natural alkaline water which has many health benefits.

About the Authors: This article was collaboratively written by our team of researchers and writers with the benefit of all available scientific studies and other relevant literature. Our team of researchers and writers include experienced health researchers including a qualified medical professional. Please note that information in this article is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment.

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