healthy lifestyle – simple tips and tricks to live...

Healthy Lifestyle – Simple Tips And Tricks To Live Longer & Healthier

Copyright © 2016 Bruig Life Inc. trading as Leaf Mother™.

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General DisclaimerThis ebook contains information about various subjects including healthcare, disease, medicine and supplements. The information is not advice and should not be treated as such.

You must not rely on the information in the ebook as an alternative to medical advice from an appropriately qualified professional. If you have any specific questions about any medical or healthcare matter you should consult an appropriately qualified professional.

If you think you may be suffering from any medical condition you should seek immediate medical attention. You should never delay seeking medical advice, disregard medical advice, or discontinue medical treatment because of information in this ebook.

It is important to understand that this ebook is intended for an International audience and is not tailored for people within any specific country. We, Bruig Life Inc., the copyright holder of this ebook, are based within the country of Belize. Some medical claims made in this ebook, whilst appropriately referenced to scientific studies, may nevertheless not be allowed within some countries. Particularly if you downloaded this ebook or are reading this ebook from the United States of America, certain laws there may prevent us from making medical claims.

This ebook contains certain claims that are made in the context of the effectiveness of dietary supplements. These claims are in reference to scientific studies and refer to the supplement/drug used within the cited research. Individual results and effectiveness of any supplement may vary. Always consult your physician before beginning supplementation.

If you are based within the United States of America, we are required to state the following in accordance with provisions set forth by the United States Food And Drug Administration in reference to any statements made regarding dietary supplements we may sell: “These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.”

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Table Of Contents

The Holistic Approach To A Healthy Lifestyle p. 4

The Foundation: Fruits And Vegetables p. 6

- Fruits, Vegetables & Longevity

- The Power Of Antioxidants- Inflammation Prevention

The Next Step: Nuts & Grains p. 11

- Health Benefits Of Nuts & Grains- Nuts A Good Source Of Antioxidants- Nuts & Grains Deserve A Chance

The Role Of Dietary Health Supplements p. 15

- Krill Oil- Resveratrol- Coenzyme Q10

Medicinal Herbs - The Medicine Of Nature p. 20

- Cold & Flu, Stomach Problems- Menstrual Problems, Sleeping Problems- Anxiety & Depression, Mental Clarify & Focus- Putting It Together

Some Departing Words Of Wisdom p. 25

References p. 27

Healthy Lifestyle – Simple Tips And Tricks To Live Longer & Healthier © Leaf Mother, www.leafmother.com All Rights Reserved.

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simple changes into your daily routine can lead to a more holistic, healthier lifestyle that is easy to maintain and comes with concrete benefits.

For example, just eating oatmeal for breakfast each day can greatly reduce your risk of cardiovascular disease. Add blueberries instead of brown sugar to that oatmeal, and you’ve gotten a boost of health-promoting antioxidants for the day.

Simple changes like these mean that a healthier lifestyle doesn’t have to be an unrealized dream—it can be just as easy as eating a good breakfast in the morning.

It seems like people around the world are getting

less and less healthy by the day. Gone are the days of home-cooked meals and frequent exercise in the sunshine and fresh air—with today’s modern fast-paced culture, leading a healthy lifestyle can sometimes seem like an impossible dream.

More people are working longer hours, leading to less time for exercising or cooking healthy meals, and are turning to pre-prepared foods instead.

These pre-prepared foods are often full of salt, sugar, processed fats and carbohydrates, and other unhealthy compounds, and are both ubiquitous and cheap, making it even more difficult to live healthily.

However, a healthy lifestyle simply doesn’t have to be that hard. While you may not have enough time to run marathons on the regular or spend three hours on preparing your meals from scratch each day, integrating


“ leading a healthy lifestyle can

sometimes seem like an impossible

dream ”

The Holistic Approach To A Healthy Lifestyle

Research shows a good healthy breakfast combats fatigue & lethargy




approach, combining a healthy diet with supplements and exercise, is one of the best ways of achieving a sustainable healthy lifestyle. But how should you keep your diet healthy, and what supplements or herbs might be of interest to you?

This report discusses in depth the research surrounding the health benefits of the components of a healthy diet; particularly fruits & vegetables, nuts & grains, the benefits of medicinal herbs and supplements, and other healthy edibles, so that you can understand how they each contribute to overall well-being.

Armed with this knowledge, it can be easy to combine these different elements with other factors like exercise and general healthy behaviors to build a sustainable, healthy lifestyle that is unique to you.

But what is a healthy lifestyle, anyway? Each person may have their own unique definition—to some, a healthy lifestyle might mean losing weight, while to others it may mean managing a particular health condition at least in part through diet and exercise.

In this piece, a “healthy lifestyle” is simply a lifestyle that maximizes your health, with a focus on helping to reduce your risk of developing chronic degenerative conditions like cancer, cardiovascular disease, diabetes, and neurodegenerative diseases, allowing you the best chance for living a long and healthy life.

While genetics does contribute significantly to the risk of acquiring many diseases, and nothing can absolutely guarantee that you won’t develop these conditions, a healthy lifestyle should make your risk of developing a disease as minimal as is possible for you.

Ideally, your healthy lifestyle will also balance this basic principle with concerns specific to you—conditions you may want to treat or address more fully, specific dietary needs or dislikes, etc.

So how can you achieve your own healthy lifestyle? More and more, research is supporting the conclusion that a holistic





So why are fruits and vegetables so good for you? For one thing, they are full of important vitamins and minerals while being extremely low in fats—always a good thing.

They’re also a great source of natural sugars, a much better alternative to more processed sugary treats. But in addition to these important nutrients, fruits and vegetables also contain phytochemicals, or bioactive non-nutritive chemical compounds.

These phytochemicals have been linked with reduction in risk for a number of chronic diseases, including cancer, cardiovascular disease, and chronic autoimmune diseases, making them essential for your healthy lifestyle.

In fact, it’s been shown that fruits and vegetables are so good precisely because of the additive effect of their nutrients and different combinations of these phytochemicals1, making them the absolute foundations to a healthy lifestyle.

Let’s start with the easy part—fruits and

vegetables are practically synonymous with healthy living. As the saying goes, an apple a day keeps the doctor away!

While sadly that adage may not be precisely true, it is a simple fact that fruits and vegetables are very good for you. For one thing, they are full of fiber, vitamins, and minerals, making them a necessary part of every diet.

The USDA’s new MyPlate system, replacing their traditional food pyramid, suggests that fruits and vegetables should make up a good half of each meal for the average adult, underscoring their importance as a cornerstone of a healthy diet.

Fruits, Vegetables & LongevityMultiple studies suggest that people who eat a diet full of fruits and vegetables tend to live longer, healthier lives, and are at reduced risk for developing chronic degenerative diseases1. If you want to develop a healthier lifestyle, fruits and vegetables are the perfect starting place.


The Foundation: Fruits And Vegetables




If you’re looking for an easy way to make your lifestyle healthier overall, upping your antioxidant intake is a great place to start since they promote health in so many different ways.

So what fruits and vegetables should you eat to get those antioxidants in? A good rule of thumb is that dark-colored fruits and vegetables are high in antioxidants, since the antioxidant activity often comes from the pigments that give fruits and vegetables their color—thus, the darker the color, the higher the concentration of antioxidants.

For example, the red of beets and the blue of blueberries are both caused by antioxidant compounds2, 3. Other fruits and vegetables rich in antioxidants include bilberries, blackberries, cranberries, acai berry, plums, red grapes, red cabbage, green peppers, spinach, broccoli, and purple onions10, 11.

Different antioxidants have slightly different chemical activity, and so particular antioxidant compounds found in particular foods can also be good at addressing specific conditions, as you will see later. However, introducing more antioxidants into your diet is a great way to improve your general health, and the above list is a good place to start.

The Power Of AntioxidantsLet’s start with the general facts first. One of the most common kinds of phytochemicals found in plants are antioxidants, which are thankfully also a great general health booster.

Antioxidants are chemical compounds which protect against oxidative damage. Oxidative damage is caused by high-energy atoms called free radicals, which are constantly bombarding cells and literally tearing holes in the cellular and DNA structure—definitely not good.

However, antioxidant chemicals soak up free radicals, preventing them from bombarding the cell and thus protecting the cell and its contents from damage. Since oxidative damage has been linked with conditions ranging from cancer to high cholesterol to immune problems to facial wrinkles, compounds with antioxidant activity provide a number of different health benefits.


Antioxidants are natures healthy chemicals

“ the darker the color, the higher the

concentration of antioxidants ”




been linked with protection against a number of chronic degenerative conditions, including cancer, cardiovascular disease, neurodegenerative conditions, obesity, and diabetes4.

It turns out that the anthocyanins in blueberries and bilberries are also flavonoids, meaning that they have anti-

inflammatory activity in addition to the antioxidant activity mentioned earlier4.

Other good sources of flavonoids include black currants, apples, citrus fruits like oranges and grapefruit, onions, soybeans, and even red wine5!

As with antioxidants, different anti-inflammatories can have specific effects on different conditions, but increasing anti-inflammatory intake in your diet is a good shortcut to reducing your risk of acquiring a number of different inflammatory-related diseases.

If you have an inflammatory condition, a diet rich in anti-inflammatory fruits and vegetables can help manage your symptoms8.

Inflammation PreventionAnother general health benefit from the phytochemicals in fruits and vegetables has to do with preventing inflammation.

Inflammation modulated by the immune system is a powerful protector against infection of all kinds, but can wreak havoc if it occurs at the wrong time or in the wrong place.

Improper inflammation is the root cause of auto-immune diseases like arthritis, multiple sclerosis, and asthma, and has also been linked with cancer and cardiovascular disease4, meaning that controlling inflammation can greatly reduce your risk of these chronic conditions.

Luckily, once again fruits and vegetables come to the rescue! Some fruits and vegetables contain anti-inflammatory compounds called flavonoids, which have


Auto-immune diseases suchas arthritis are caused byunwanted inflammation.

Many fruits & veggies have scientifically proven anti-inflammatory effects.




Worried about liver problems? Artichokes contain a phytochemical called cynarin, which is such a powerful liver protector that it was sold as a liver drug in the early 20th century, long before more modern, targeted drugs took over the market9.

Regulating blood sugar, protecting against neurodegeneration, stimulating the immune system—the list goes on. No matter what condition you’re interested in, it’s very likely that there exist particular phytochemicals found in fruits and vegetables that can help you address it.

Other Benefits Of PhytochemicalsWhat about more specific complaints? While it’s always a good idea to visit your doctor if you have concerns about particular ailments, phytochemicals in fruits and vegetables can also target specific systems in the body to help address or prevent certain conditions.

For example, many people face eyesight loss from macular degeneration as they grow older. While nothing can reverse this loss, it turns out that phytochemicals can help reduce your risk of developing the condition.

Specifically, antioxidant chemicals called carotenoids found in spinach have been shown to protect the

retina from oxidative damage, one of the contributing factors to macular degeneration—thus, if you want to help support your eyesight, eating more spinach is a great way to start6.

If you’re concerned about cancer, you can turn to cruciferous vegetables like broccoli—phytochemicals called glucosinolates found in broccoli and its relatives have been shown to reduce risk of developing a variety of cancers when consumed as part of a healthy diet7.


Many research studies support regular broccoli consumption as a great way to prevent numerous types of cancer7.




In SummaryAs you can see, fruits and vegetables contribute to a healthy lifestyle in a number of different ways. Apart from their vital minerals and nutrients, their different phytochemical compounds can do a number of different things, ranging from improving general health by preventing oxidative damage, right through to addressing specific conditions like eyesight loss and liver problems.

So if you want an easy way to make your lifestyle healthier, just make sure you’re consuming lots of dark-colored fruits and veggies and you’re off to a great start.


Salads are the easiest way to eat a variety of of fruits & vegetables. Make a habit of eating a salad each evening before dinner to enjoy the numerous health benefits discussed.

Hot Facts

• Phytochemicals provide numerous health benefits thatcause

Hot Facts

•Phytochemicals act as antioxidants & reduce risk of various diseases

• Flavonoids commonly found in sweet berries & citrus fruits reduce inflammation, provide other benefits

• Green vegetables such as broccoli & spinach are abundant in glucosinolates & carotenoids




The Mediterranean diet is characterized by meats and fish low in saturated fats, moderate consumption of dairy products and wine, lots of olive oil, and abundant plant foods, including fruits, vegetables, potatoes, legumes—and lots and lots of nuts and grains. They might not be as flashy as their fruit and vegetable friends, but turns out they’re still full of health benefits!

Health Benefits Of Nuts & GrainsSo what can nuts and grains do for you? Let’s break it down by category. Nuts, both tree nuts and peanuts, have been associated with a number of different health benefits.

For one thing, nuts are especially rich in nutrients including protein, fiber, and minerals13. They are also high in natural unsaturated fatty acids, which is where a lot of their benefits come in.

“ fats are actually a necessary

part of your diet ”

It may seem counterintuitive to think of eating fat as healthy, but fats are actually a

Fruits and vegetables provide a great

foundation for building a healthy lifestyle, but don’t just stop there—their plant cousins nuts and grains are in many ways just as vital for improving your health.

One famous model of a healthy diet is the “Mediterranean diet,” modeled after the diet eaten by people in Greece, Italy, Spain, and other countries located around the Mediterranean Sea. This diet has historically been associated with good health, both in terms of lowered mortality and decreased risk of chronic degenerative diseases like cancer and cardiovascular disease—definitely a great model of a healthy lifestyle12.


The Next Step: Nuts & Grains

The Mediterranean diet focuses on fish, low fat meats, veggies & lots of grains; offering many delicious meal options.




Nuts A Good Source Of AntioxidantsIt turns out that the health benefits of nuts don’t stop with the heart. Nuts are also high in antioxidants17, which, as mentioned earlier, are a great all-purpose improver of health.

It has been suggested that these antioxidants may be involved in the other observed health benefits of long-term nut consumption: notably reduction of type 2 diabetes risk among women, reduction of gallstones in both sexes, and an overall association with lower body weight and obesity risk, among other things16.

Studies have determined that walnuts, chestnuts, and pecans have the highest antioxidant content among nuts17, so those may be a good starting point for adding to your diet if you are interested in any of these particular health benefits or if you just want to increase your antioxidant intake.

“ grains can offer vital health

benefits ”

Grains may be a somewhat less-obvious candidate for a component of a healthy lifestyle. In recent years, grains have developed somewhat of a bad reputation, and diet plans like the paleo diet or gluten-free diets encourage people to move away from grains completely.

However, grains can offer vital health benefits, and so they shouldn’t be discounted. Most benefits come from whole grains, or

necessary part of your diet—important molecular structures like cell membranes are made of fats, and fats are absolutely vital to the proper functioning of the brain. Because of this, a healthy diet definitely needs to include some fats!

However, not all fats are alike. Unsaturated fatty acids like the ones found in nuts are particularly important because they are a healthier alternative to the saturated fatty acids that make up the fats found in most processed foods14. In fact, studies have shown that diets whose fats consist mostly of unsaturated fatty acids can actually reduce your levels of LDL, or “bad” cholesterol15.

Because of this, consumption of nuts, with their high levels of unsaturated fats,

has been conclusively correlated with reduction in risk of

cardiovascular disease16.

So if you’re concerned about your blood cholesterol levels or risk of developing cardiovascular disease, feel free to start snacking on those nuts.

I


It turns out that nuts, like fresh fruit & vegetables, lower cholesterol levels, blood pressure, and the risk of acquiring cardiovascular disease.




Though they might not necessarily promote weight loss, whole grains are certainly helpful for maintaining a lower weight, as well as keeping your entire gastrointestinal tract healthy.

And once again, the benefits don’t stop there—whole grains are also very good for your heart. More specifically, studies have demonstrated that an increased intake of whole grains can help reduce your risk of cardiovascular disease20.

It appears as though this reduction in risk comes from various individual benefits in grains, as different studies

have suggested that an increase in whole grain consumption can both lower blood pressure and result in a better blood lipid profile - both things which reduce cardiovascular disease risk19.

So, contrary to their negative reputation, grains are actually an important contributor to a healthy lifestyle, and so should definitely be included in your diet.

And if you want to maintain a gluten-free lifestyle, don’t worry—oats are both gluten-free and one of the best grains out there for your heart and blood cholesterol levels21, so much so that oat-containing products are often labeled “heart-healthy” by the US FDA.

grains with the hull preserved during processing—things like brown rice or whole wheat are great examples.

Without the hull, grains are composed mostly of simple carbohydrates and sugars that don’t do much for your body18, but add the hull and it’s a whole different story.

One of the most important health benefits of grains, especially whole grains, comes from their complex carbohydrates. Like fats, “carbs” may sound like the antithesis of a healthy lifestyle—but, like fats, complex carbohydrates are actually vital to your health.

They make up a large part of dietary fiber, which is great for promoting gastrointestinal health, and diets high in dietary fiber have been associated with lower risk of gastrointestinal cancers and bowel diseases like ulcerative colitis and inflammatory bowel diseases18.

Whole grains have also been associated with weight management—studies have demonstrated that diets higher in whole grains often correlate with lower BMI19.


Whole grains, without the husks removed, are associated with a lower BMI according to research.




Nuts & Grains Deserve A ChanceNuts and especially grains may have gotten a bad rap in recent years, but are actually vital to a healthy lifestyle according to research.

If fruits and vegetables are the foundation of a healthy diet, nuts and grains come next, contributing healthy fats and complex carbohydrates that are especially good at reducing your risk of cardiovascular disease, the number-one cause of death in the Western world.

Incorporate nuts and whole grains into your diet for an easy way to increase your heart health, reduce your risk of gastrointestinal problems and diabetes, and manage your weight if you so desire.


Nuts & grains are easiest consumed as part of a delicious cereal each morning, particularly when combined with some naturally sweet fruits. Another healthy habit to add to the list!

Hot Facts


Hot Facts

•Adopting the Mediterranean diet is a great way to eat plenty of grains, low fat meats such as fish, and vegetables

• Nuts contain high amounts of healthy unsaturated fats & “good cholesterol” - both essential for development of our cells

• Grains have been shown to lower the risk of cardiovascular disease & many other illnesses according to numerous research studies




One of the most famous supplements out there is cod-liver oil, which many people may remember taking as a child.

Cod-liver oil and fish oil in general both contain large concentrations of omega-3 fatty acids, which have been shown to benefit the brain and cardiovascular system14. However, instead of cod-liver oil, try krill oil, a more modern and possibly even more effective alternative.

“ krill oil is high in omega-3 fatty

acids and high-quality protein ”

Like cod-liver oil, krill oil is high in omega-3 fatty acids and high-quality protein; unlike fish oils, krill oil is also very high in antioxidants22. This powerful combination of compounds comes with a lot of health benefits, especially focused on cardiovascular disease.

Studies have found that krill oil supplements can decrease levels of both cholesterol and triacylglycerols - another blood lipid linked to cardiovascular disease, while also increasing levels of healthy lipids 23, 24. Research in mice

has indicated that this function is a direct

Fruits, vegetables, nuts, and grains are a

necessary foundation of any healthy diet, but your healthy lifestyle doesn’t have to end there. What comes next? Try supplements, which contain plant or animal extracts that can work with your diet to boost your health.

While they may provide some extra nutrients, their main purpose is to address a wide range of problems to make you the healthiest you can be—and, since they’re often composed of just the active chemicals, they tend to be quite concentrated, meaning that just a pill or two a day can have quite powerful effects.

If you want to do something extra to reduce your risk of acquiring specific diseases, supplements are a powerful and easy way to give an extra boost to your healthy lifestyle.


The Role Of Dietary Health Supplements

Despite popular belief, most natural supplement products consist of pure extracts and don’t contain any “drugs” - meaning you’re getting the same natural nutrients as in your diet but in a more concentrated form.




Consider krill oil the new-and-improved cod-liver oil: full of protein and healthy fats, and great for protecting against cardiovascular disease and helping to manage symptoms of inflammation.

Resveratrol

Unlike krill oil, resveratrol is a plant-based supplement, a flavonoid compound extracted principally from the skins of red grapes. Studies have found that resveratrol specifically activates a molecule involved in cellular metabolism and homeostasis28.

Since cellular metabolism and homeostasis are absolutely vital cell processes which often go awry in chronic degenerative conditions28, maintenance of these processes by resveratrol can improve your health in a number of different ways.

result of the healthy omega-3 fatty acids found in krill oil, and that krill oil is even

more effective than fish oil in this respect25, 26.

In addition, krill oil has been shown to have a marked effect on inflammation—in a clinical study, both patients with chronic inflammation and patients with arthritis showed marked improvement in their symptoms after just a week of taking krill oil supplements27.

As noted above, krill oil, unlike traditional fish oils, contains a high concentration of antioxidants, which definitely contributes to its health benefits. While studies are sparse in this area, the antioxidants in krill oil may effectively protect against oxidative damage, suggesting possible contribution to its protective effect against cardiovascular disease and potential anti-cancer activity as well22.


Krill oil has preliminary research covering its health benefits, including research suggesting -

• Reduced inflammation in individuals with arthritis* 27 • Lowering of unhealthy (LDL) bodily fats, leading to

reduced heart disease risk* 23, 24

• Abundant source of Omega 3

At Leaf Mother, we use a natural, Non-GMO formula for all our Krill Oil products.

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*Please refer to the Disclaimer on page 2 of this document. These claims are not approved within the United States of America.




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Studies have also shown that resveratrol has potential protective effects against a variety of different cancers, making it promising in that regard as well28.

And, as mentioned previously, flavonoids have potent anti-inflammatory activity, and so resveratrol can also help with the symptoms of autoimmune diseases like rheumatoid arthritis32.

While research into the effects of resveratrol on the lifespan of humans has not been conducted, there is no doubt that resveratrol can help both reduce your risk of developing a number of common chronic degenerative aging-associated conditions, and manage inflammatory conditions, significantly contributing to your healthy lifestyle.

Resveratrol first came to the attention of the scientific community because studies on common model organisms found that treating with resveratrol significantly increased their lifespan29, and treating mice fed high-fat diets allowed the mice to live a normal lifespan by preventing them from developing cardiovascular disease and diabetes30.

In humans, resveratrol has been suggested to increase cardiovascular health and reduce risk of chronic degenerative conditions like diabetes, cancer, and Alzheimer’s disease and other neurodegenerative conditions28, 31.

It may be helpful for increasing cardiovascular health, as a study found that resveratrol supplementation reduced risk factors for coronary heart disease in both pre- and post-menopausal women28.

Resveratrol is abundant in both red grapes and Japanese Knotweed. They are the primary source of Resveratrol extract for most supplements.


Red grapes Japanese Knotweed

Consider supplementing your diet with Leaf Mother Natural Resveratrol to enjoy the health benefits discussed.

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And it turns out that coenzyme Q10’s health benefits are not contained to cardiovascular disease, but may also help treat a variety of other conditions. Research in this area is just beginning, but studies have shown that coenzyme Q10 can be beneficial in treating such chronic conditions as Parkinson’s disease, fibromyalgia, and diabetes35-37.

Thus, supplementation with coenzyme Q10 may have other beneficial effects in addition to helping reduce your risk of developing a number of different facets of cardiovascular disease.

Coenzyme Q10

Like resveratrol, coenzyme Q10, also known as ubiquinone, is proving to be a powerful booster of cardiovascular health.

Coenzyme Q10 is essential for the mitochondrial (”energy center”) function of cells, and has been extensively studied as a supplement for improving cardiovascular health and reducing the risk of cardiovascular disease, and has been found to act on many different facets of cardiovascular disease through a number of different mechanisms.

For one thing, its powerful antioxidant activity is particularly useful for removal of “bad” (LDL)

cholesterol, which helps to create a healthier blood lipid profile overall and thus reduces the risk of developing cardiovascular disease33.

Other studies have found that coenzyme Q10 is effective at treating other conditions and symptoms associated with cardiovascular disease, especially congestive heart failure, angina, and hypertension, and have recommended coenzyme Q10 as a supplemental therapy for people with these conditions34.


Coenzyme Q10 has numerous health benefits, with preliminary research suggesting its potential use in the prevention of cardiovascular disease and many other diseases* 34-37.

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*Please refer to the Disclaimer on page 2 of this document. These claims are not approved within the United States of America.




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While supplements may not be as fundamental to a healthy lifestyle as a healthy diet, that doesn’t mean that they’re useless.

Far from it, in fact—supplements like krill oil, resveratrol and coenzyme Q10 can give a boost of broad-spectrum health benefits, reducing your risk of developing a multitude of chronic degenerative aging-associated conditions.

While they shouldn’t replace your healthy fruits, vegetables, nuts, and grains, when paired in tandem with a healthy diet supplements can add extra health benefits for areas of concern to you—and all with just a pill or two a day, making the taking of supplements one of the simplest and most achievable contributions to your healthy lifestyle.


Supplements & essential oils are the easiest way to ensure you get critical nutrients in your diet. Taking one or two pills a day from a natural extract can provide numerous health benefits.

Hot Facts


Hot Facts

•Supplements can be a source of natural extracts that are otherwise difficult to acquire in your diet.

• Supplements are NOT a replacement for fruits, vegetables, nuts & seeds. Rather they should be included in your diet in addition to these things.

• Three key supplements that you should be taking daily include:

- Krill Oil (preferable) or Fish Oil

- Resveratrol

- Coenzyme Q10




There are an overwhelming number of medicinal herbs from both Eastern and Western traditions, which can make figuring out which medicinal herbs work best for you a bit confusing.

To make finding herbs that address your specific health concerns a bit easier, on the next page are several categories of common complaints and ailments that scientific research shows can be addressed by numerous medicinal herbs; just to give a sense of the variety and the strength behind their health benefits.

Spices may alsoprovide numerous health benefits

You may want to use herbs that specifically target conditions you have or areas of health that are of a concern to you. Many herbs have been shown through research to help lower the risk of acquiring a number of diseases, and some herbs are more effective at preventing specific conditions than others.

Nevertheless, if you do have an actual medical condition, always consult your doctor first.

As you’ve seen, a healthy diet full of fruits,

vegetables, nuts, and whole grains is the foundation of a healthy lifestyle, which can be strengthened with strategic supplementation to help reduce your risk of developing chronic degenerative diseases such as cancer, cardiovascular disease, and diabetes.

However, you don’t have to stop there—while not fundamentally necessary, medicinal herbs are a great elective to add on top of your healthy foundation. Using selective medicinal herbs can allow you to truly tailor your natural health plan to your particular needs and lifestyle by addressing specific conditions, both physical and mental.

Many common kitchen herbs have health benefits, making living healthier as easy as cooking with those herbs, and most medicinal herbs are also available in forms like supplements, teas, and essential oils for added convenience.


Medicinal Herbs - The Medicine Of Nature

Many medicinal herbs may already be in your kitchen or garden




Stomach ProblemsMedicinal herbs can help address a number of different stomach problems arising from a variety of causes.

For example, studies have demonstrated that ginger root has powerful effects against nausea40.

If you have stomach problems caused by underlying conditions like irritable bowel syndrome, peppermint may be your best bet for relief41.

And if you want to be more proactive, lemongrass and marjoram can help with digestion42, 43, preventing stomach aches from happening in the first place.

Cold & Flu

Nobody likes cold and flu season! Luckily,

medicinal herbs can both help you combat

viral illnesses and treat the symptoms of

an infection.

One of the most powerful herbs for combating the flu is

elderberry, which has been shown in clinical trials to reduce the length

of the illness to two days, down from an average of six38.

If you’re suffering from a sore throat, horehound drops are a powerful

soother and can even relax the lung muscles39, or you can rub camphor

oil on your skin for instant cooling, soothing, nose-opening relief58.


Elderberry

Horehound

Try Using -

Try Using -

Ginger Root

Peppermint

Marjoram

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https://leafmother.com/peppermint/

https://leafmother.com/lemongrass/



https://leafmother.com/marjoram/



https://leafmother.com/elderberry/

https://leafmother.com/horehound/



https://leafmother.com/camphor-oil/

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Sleeping ProblemsA bad night’s sleep can ruin anyone’s day, and establishing healthy sleeping patterns is not always easy.

Studies have shown that valerian root is very good at overcoming insomnia, allowing people to both fall asleep more easily and stay asleep for longer47.

Other studies have suggested that hops—yes, the same hops found in beer—can have as powerful a sedative effect as drugs like Diazepam, and ginseng, though not studied as extensively, is also said to contribute to restful sleep48, 49.

Menstrual Problems

If you’re a woman, sometimes nothing can be

worse than period pain and cramps. There

are a number of different herbs that can

help with cramping, hot flashes, and other

discomforts associated with the menstrual cycle.

One of the most powerful herbs may be thyme, which has been shown

to be more effective than ibuprofen at treating cramps44. Carrot seed

oil has been shown to modulate progesterone levels, which can help

with regulation of irregular cycles45.

And if your problems lie in other areas, the Chinese medicinal herb

dong quai, also known as “female ginseng,” is extremely effective at

treating hot flashes and other symptoms of menopause46.


Thyme

Dong Quai

Try Using -

Try Using -

Valerian

Hops

Ginseng

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https://leafmother.com/hops/

https://leafmother.com/panax-ginseng/

https://leafmother.com/thyme/

https://leafmother.com/carrot-seed-oil/




https://leafmother.com/dong-quai/




Mental Clarity & FocusImproving mental clarity and focus is helpful in both the short and long term, as it can both aid in your daily life and help to reduce your risk of developing neurodegenerative diseases.

Tulsi, or “holy basil,” has become popular in recent years for its ability to help improve mental clarity and concentration53, and ginseng, mentioned several

times before, has also been noted for its cognitive effects49.

On the more preventative side of things, research has shown that ginseng, ginkgo biloba, and gotu kola have strong neuroprotective effects, and can even improve learning and memory54, 55, and ginkgo biloba and rosemary can also protect against strokes or other ischemic brain injuries56.

Anxiety & Depression

When it comes to anxiety, one herb in

particular rules the roost: lavender is one

of the most powerful soothers out there,

on par with the strongest traditional anti-

anxiety drugs50.

If lavender isn’t for you, don’t worry—passionflower and ginkgo biloba

are excellent alternatives for treating anxiety.

Passionflower and gingko biloba can also address depression51, 52, along

with St John’s wort, which has shown to be as effective as traditional

anti-depressants in several studies57.


Lavender

St John’s Wort

Ginkgo Biloba

Try Using -

Try Using -

Holy Basil Gotu Kola Rosemary

https://leafmother.com/holy-basil/



http://leafmother.com/gotu-kola/




http://leafmother.com/rosemary/



https://leafmother.com/lavender-oil/

https://leafmother.com/passion-fruit/



https://leafmother.com/ginkgo-biloba/

https://leafmother.com/st-johns-wort/








Putting It Together

Unlike the more general benefits of fruits, vegetables, nuts, and grains, and the broad-spectrum health benefits of supplements, medicinal herbs are more targeted at treating specific concerns, both transient and chronic. This makes them a bit more confusing to understand, but also very powerful!

By adding medicinal herbs to your supplemented healthy base diet, you can easily tailor your healthy lifestyle to your specific needs by using these herbs to target areas of health that are of the most importance to you.


The easiest way to gain access to the medicinal herbs that you want is to grow them. Indoor or outdoor pot plants are your best bet - a little sunshine and daily water is all they need.

Hot Facts

• Phytochemicals provide numerous health benefits thatcause Hot Facts

•Supplements can be a source of natural extracts that are otherwise difficult to acquire in your diet.

• Supplements are NOT a replacement for fruits, vegetables, nuts & seeds. Rather they should be included in your diet in addition to these things.

• Three key supplements that you should be taking daily include:

- Krill Oil (preferable) or Fish Oil

- Resveratrol

- Coenzyme Q10

Hot Facts

•Adopting the Mediterranean diet is a great way to eat plenty of grains, low fat meats such as fish, and vegetables

• Nuts contain high amounts of healthy unsaturated fats & “good cholesterol” - both essential for development of our cells

• Grains have been shown to lower the risk of cardiovascular disease & many other illnesses according to numerous research studies

Hot Facts

• Medicinal herbs can be used to help manage and prevent a number of health conditions, according to research.

• Especially consider both Ginseng and Ginkgo biloba. Both these herbs have extensive research supporting numerous health benefits.

• Whilst medicinal herbs can be effective, always consult a medical doctor if you have a serious health concern.




long-term? Start with fresh fruits andvegetables, full of both important vitamins & minerals, not to mention the phytochemicals they contain that have beneficial antioxidant and anti-inflammatory activities.

Next, support heart and gastrointestinal health and keep your weight in check by consuming whole grains. Add nuts for protein, and add healthy fats that can help keep your cholesterol levels in the healthy range.

Want more broad-spectrum health benefits? Try supplements like krill oil, resveratrol, and coenzyme Q10 to help reduce even further your risk of developing degenerative conditions like diabetes, cardiovascular disease, and cancer.

Finally, if you’re feeling under the weather or want to get better sleep at night, you can turn to medicinal herbs for short- or long-term relief. Combine all of this with light exercise, which can make you both physically and mentally happier59, and reduce risk factors like smoking and heavy alcohol intake, and you’re off to a great start.

Many people despair of ever managing to

lead a healthy lifestyle, thinking that it requires far more effort and time than they have because of the other demands on their life.

However, as you’ve seen, leading a healthy lifestyle that can reduce your risk of developing chronic degenerative diseases doesn’t have to be that hard. Studies have found over and over again that a holistic lifestyle approach, combining a healthy diet full of fruits and vegetables with light exercise and a lack of risk factors like smoking or heavy drinking, can significantly increase lifespan and decrease the risk of developing age-related chronic degenerative diseases1, 15.

In particular, the Mediterranean diet, full of fruits, vegetables, healthy fats, and complex carbohydrates, is associated with both a longer and higher quality of life12, making it a great model of a diet that can support a healthy lifestyle.

So how can you build your own healthy lifestyle in a way that is sustainable for the


Some Departing Words Of Wisdom




By understanding the science behind how all of these different things contribute to a healthy lifestyle, it becomes easy to put them together and ultimately live the life that you want.

Start making some simple substitutions at the grocery store the next time you go shopping, and see how a simple change like that can begin putting your healthy lifestyle into motion!- The Leaf Mother Team

The key to all of this, of course, is that you can tailor each of these categories in a way that works best for you, by only eating fruits and vegetables that you like, or choosing supplements or medicinal herbs that target health concerns that are unique to you.

It turns out that you don’t have to spend hours each day working on staying healthy—it can be as easy as switching your snacks or taking a couple of supplements a few times a week.






Scientific ReferencesPlease note these references refer to published scientific literature at the time of writing. Scientific opinion may change in the future.

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3. Mazza G, Kay CD, Cottrell T, et al. 2002. Absorption of anthocyanins from blueberries and serum antioxidant status in human subjects. Journal of Agricultural and Food Chemistry 50(26): 7731-7737.

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37. Hodgson KM, Watts GF, Playford DA, et al. 2002. Coenzyme Q10 improves blood pressure and glycaemic control: a controlled trial in subjects with type 2 diabetes. European Journal of Clinical Nutrition 56: 1137-1142.

38. Zakay-Rones Z, Varsano N, Zlotnik M, et al. 2007. Inhibition of several strains of influenza virus in vitro and reduction of symptoms by an elderberry extract (Sambucus nigra L.) during an outbreak of Influenza B Panama. The Journal of Alternative and Complementary Medicine 1(4): 361-369.

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