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These days, with the threat of antibiotic resistance, is on the rise, finding alternative ways to combat various forms of bacteria is essential. The good news is, natural antibiotic agents from the Earth – such as certain foods, herbs, and oils – are the best and often the most effective first line of defense against harmful pathogens. Using these first before turning to antibiotics can help preserve the effectiveness of antibiotics when they’re truly needed.

If you have an emergency or an infection that is spreading or persistent, go straight to the doctor. However, in the case of mild bacterial conditions and situations and to boost overall immunity, check out the following seven superfoods (number one is highly noteworthy):

Apple cider vinegar (ACV)

Science has long known that vinegar can help slow or stop the growth of several forms of bacteria, and raw, organic apple cider vinegar can safely be called a “super-vinegar.” It has been used traditionally for centuries as a “cure-all” tonic, and it is known to have highly potent antibacterial, antiviral and antifungal properties.

This amazing vinegar derives these characteristics from several components. These include both acetic acid and malic acid (which protects the vinegar against bacterial and fungal agents), a soluble fiber known as pectin, vitamins A, B6 C, and E, a wealth of minerals, and numerous antioxidants including beta carotene and lycopene.

Just a few of the traditional, time-tested uses of ACV throughout the years include combating infections including ear and skin conditions, alleviating fungus and warts, soothing digestive disorders, reducing allergy symptoms and inflammation, alkalizing and detoxifying the body and helping to prevent and treat seasonal illnesses.

Although scientific research on the use of ACV for some of these therapies is somewhat limited, the anecdotal evidence is vast. When it comes to both prevention and a great natural remedy, having a bottle of apple cider vinegar on hand is a smart move.

However, wait just a second. To enjoy all the benefits it has to offer, always choose raw, organic apple cider vinegar. You’ll know it because it will be brownish and cloudy, with a web-looking, murky substance afloat inside. This is the “mother of vinegar,” and lets you know your ACV is the good stuff.

Garlic

Garlic has been found to contain 39 different antibacterials, antiviral, antifungal, and antiparasitic agents – that’s really something. This bulb contains a chemical known as allicin, which is responsible for many of its germ-fighting powers. Eating garlic on a regular basis provides a huge boost to the immune system, and may help combat existing infections as well.

For best results with garlic, use raw, organic bulbs.

Manuka honey

This unique type of honey is known as the “Queen of Honey” by many, and for good reason. Honey has natural antibacterial, antiviral and antifungal compounds (little surprise, as it never spoils), and manuka honey has been found to have up to 200 times the antibacterial ability of any other honey.

Some common applications for manuka honey (which is used in hospitals around the world) include treating wounds, burns, dermatitis, and abscesses. It has also been used to help women recovery after a Caesarian section (C-section).

Turmeric

Turmeric is a powerful antioxidant – it has been found to be up to eight times stronger than vitamin C. This is great for keeping your immune system in top shape, and for helping to prevent, and recover from, a variety of illnesses.

This Indian spice also contains a compound known as curcumin, which may help to maintain proper cellular organization, and thereby, optimal health.

Cinnamon

Cinnamon contains numerous essential oils, with active components including cinnamyl acetate, cinnamyl alcohol, and cinnamaldehyde. These compounds not only help to lower inflammation throughout the body, they also have powerful fighting power against pathogens.

Studies have found that cinnamon can help to stop the spread of foodborne bacteria, and this is just the tip of the iceberg for this delicious spice.

Lemon

Lemons are high in immune-boosting, disease-fighting vitamin C – and are not to be caught without come cold and flu season. They also contain limonene, a powerful antioxidant compound, as well as citric acid and calcium. All of these combine to make lemon an antibacterial powerhouse.

Lemons are perfect both for adding meals and beverages and for use in homemade cleaning solutions.

Ginger

Ginger is also chock full of volatile essential oils, which house antimicrobial compounds including gingerols and shogaols. This rhizome has been used for centuries to aid in detoxification and reduce inflammation, and eating it on a regular basis will help to keep your body’s systems ready for anything.

Detoxification is also very important for healthy gut bacteria, which are directly tied to a healthy immune system.

Note: Before starting to use any of these foods and spices therapeutically, talk to a health professional you trust about how to most effectively use it – as well as how much, and for how long – for your intended purpose. Nature’s offerings are potent, so make sure to use these amazing remedies wisely.

-The Backyard Vitality Team

Millions of Americans start their day off with a hot cup of coffee. There is just something comforting about the aroma and taste of a good cup of joe. There are lots of good reasons why I feel good about my love of coffee, and I have found a new way to reap even more health benefits. For the last month, I have been eating a keto diet and adding delicious and nutritious fat to my morning brew.

Before I reveal the results of my month-long self-experiment, I want to remind you of a few of the reasons why you should embrace your coffee habit.

Coffee kick-starts metabolism

Caffeine has a stimulating effect on the central nervous system, which raises metabolism and increases the oxidation of fatty acids. It also mobilizes fatty acids from fat tissues, and there is good evidence that it increases athletic performance

Coffee may reduce your risk of Type 2 diabetes

Type ll diabetes in our country is skyrocketing in America and now afflicts almost 1 in 8 people. Coffee appears to do a good job regulating blood sugar. Numerous studies demonstrate that coffee has been associated with a 23% to 67% lower risk of diabetes.

Coffee has nutrients and antioxidants

Coffee beats fruits and vegetables as the best source of antioxidants in the American diet. Many people think that coffee is nothing but black water. Well, you can now tell them that they are wrong. Here are percentages of the recommended daily allowance (RDA) contained in one cup of coffee:

• 6% RDA for vitamin B5
• 11% RDA for vitamin B2
• 2% RDA for B3 and B1
• 3% RDA for potassium and manganese

Drink a few cups, and you will have consumed quite a few essential vitamins and minerals for the day!

Coffee improves mood and brain power

Now, this is one I can totally agree on. I always feel better after a cup of coffee, and I was never quite sure why until I dug a little deeper. According to research, drinking coffee can also boost your brain power and your mood.

Caffeine blocks the effects that the neurotransmitter adenosine has on the brain. By doing so, the caffeine increases brain activity and the release of neurotransmitters such as dopamine and norepinephrine. Controlled trials have examined the effects that caffeine has on the brain and have found that it improves mood, reaction time, memory and overall cognitive function.

What’s so special about grass-fed butter and MCT oil?

First of all, it is important to identify the two sources of fat that I added to my coffee. The first was grass-fed butter and second was MCT oil. Let’s explore a few of the health benefits of each of these.

Grass-fed butter

Grass-fed cows graze on green pastures which is the best possible food source for them. They produce grass-fed milk which creates grass-fed cream, which is made into grass-fed butter.

Non-grass-fed butter is made from milk produced by cows that eat an unhealthy and unnatural diet including:

• Corn
• Soy
• Grains
• Miscellaneous high starches
• Hormones
• Antibiotics
• Other supplemental byproducts of vegetable oil

Remember, you get all of that filler and bad stuff inside of you when you buy butter that is not from grass-fed cows. It is totally worth spending the extra money.

Grass-fed butter protects you from heart disease

The antioxidants in butter work to combat all of the dangerous free radicals roaming throughout our body. Butter also contains a number of essential nutrients that protect you from heart disease including vitamins A, D, K2, and E, iodine, selenium, and lecithin.

A survey conducted by the Medical Research Council demonstrated that men eating butter had half the risk of developing heart disease as those eating margarine.

Grass-fed butter boosts the immune system

Butter contains a type of vitamin A which is also found in meat, poultry, and dairy. It is essential to immune system function as well as healthy lung, kidney, and heart function. In places where vitamin A deficiency is common, infectious disease is a significant problem. Vitamin A is also necessary for growth, reproduction, eye, and skin health.

Grass-fed butter protects your joints

A Dutch researcher name Wulzen found that butter contains an “anti-stiffness” hormone that is known as the Wulzen factor. This protects joints from degenerative arthritis as well as hardening of the arteries, cataracts, and calcification of the pineal gland. However, this substance is destroyed during the pasteurization process so eating raw milk and grass-fed butter is best.

Butter is good for your thyroid

Butter contains a fair amount of iodine in a highly absorbable form. Consuming butter regularly will keep your thyroid functioning properly. If you feel tired, depressed, or have a tough time losing weight, you may have a problem with your thyroid.

About five percent of all Americans suffer from hypothyroidism (inadequate levels of thyroid hormone). It could be that the food you thought you needed to steer clear of to manage your weight is just the one you need to be eating more frequently.

Butter protects from cancer

Butter contains a plethora of short and medium-chain fatty acids which have been shown to have potent anti-tumor effects. In addition, butter contains conjugated linoleic acid which provides exemplary protection from cancer. Also, vitamin A, vitamin E, selenium, and cholesterol protect against cancer and heart disease.

MCT Oil

MCT, or medium-chain triglycerides, are saturated fatty acid compounds that are extracted from MCT-rich oils like coconut oil or palm kernel oil. Unlike long-chain fatty acids, medium-chain triglycerides are efficiently digested and sent directly to the liver, where they are instantly converted from fat into heat, boosting metabolic processes and supporting healthy cardiovascular function.

As with many other forms of saturated fatty acids, MCTs are often deficient in the average American diet, largely due to the misinformation fed to the general public by the U.S. government for 30-odd years. Contrary to popular belief, we now know that saturated fats from healthy sources like coconut oil should actually be consumed every day.

Here are just a few of the health benefits of MCT oil.

MCT oil can increase weight loss

It might seem a little hard to believe that consuming fat could actually help you lose weight, but that’s precisely what the research suggests! A 2015 study found that replacing long-chain fatty acids with MCTs could induce weight loss without adversely affecting lipid profiles, while a 2017 study showed that MCT oil was superior even to coconut oil in increasing satiety and reducing food intake. And increased satiety means losing weight just got a whole lot easier!

MCT oil improves insulin sensitivity

As most people know, a major precursor to diabetes is increasing insulin resistance. This means that blood glucose can run rampant without adequate levels of insulin to keep it in balance, and type 2 diabetes is just around the corner. A 2016 study showed that feeding MCT oil to mice on a high-fat diet not only prevented body fat accumulation, it also prevented the development of insulin resistance that was seen in mice fed a high-fat diet without MCT oil.

MCT oil supports a healthy gut

MCT oil supports a healthy gut, and in so doing may help to fight obesity. A 2016 study published in the Journal of Nutrients found that MCTs can “ameliorate metabolic health via their capacity to improve both the intestinal ecosystem and permeability.” Researchers concluded that MCT oil could not only help to improve gut health but can also help to prevent the development of obesity by supporting a healthy gut microbiome.

MCT oil improves memory and concentration

Recent research proves that the claims regarding MCT oil’s brain-boosting prowess are very much true. A 2015 study showed that supplementing with MCT oil was able to increase circulating ketone bodies, a process that is known to improve brain function. Study participants who received 56 grams per day of MCT oil for 24 weeks showed improved memory, improved concentration, and overall improvement in cognitive function.

What happened when I put these delicious and healthy fats in my morning coffee

For the past month, I have been putting one tablespoon of grass-fed butter and one tablespoon of MCT oil in my 16-ounce cup of organic coffee along with some cinnamon and vanilla stevia for added flavor. First, of all let me tell you that when you put this in the blender, it makes a beautiful, tasty frothy cup of coffee that I look forward to each morning.

I have kept notes as to the things I have noticed since drinking my fat coffee each morning and here are some things I have noticed:

• I am full enough to not eat until 3 pm each day. This helps with the intentional intermittent fasting that I am doing.
• I have experienced increased mental clarity and focus.
• I have experienced sustained energy all day long.
• My hair and skin seem healthier.
• I can work out longer without getting tired.
• My nails are stronger.

These were enough preliminary benefits to convince me that my mornings just wouldn’t be the same without my fatty cup of “Jo.”

-The Backyard Vitality Team

When we take a prescription drug, we usually take it with the belief that it can benefit our health, or take away the pain that we’re suffering from. We pop pills to reduce high blood pressure, pills for anxiety and/or depression, pills to help us sleep, pills to fight infection, and pills for just about everything that ails us, real or imagined.

While there is no doubt that prescription drugs can save lives, the problem is that our penchant for those pills can often mask symptoms, without actually getting to the root cause of the issue, not to mention creating more problems in the process. Many of these medications come with a very long list of side effects.

Big Pharma seems to be working very hard at creating customers, rather than cures. When you take a drug, it often leads to more problems, and ultimately, more drugs.  Some of the most common prescription medications include antidepressants, anti-anxiety, and pain pills. Though drugs for insomnia, high blood pressure, high cholesterol, diabetes, and antibiotics for battling infections are also commonly prescribed.

In 2017, there were nearly 4.5 million prescriptions filled, according to Consumer Reports, with many Americans under the impression that every symptom of every disease requires some kind of drug.

As there are thousands of drugs on the market today, it would be impossible to cover each and every one, but the good news is that there are effective natural substitutes that can be used to cure much of what ails you without the side effects and potential for addiction. If you don’t find it here, do a little research before you pop that pill.

Painkillers

With the skyrocketing opioid epidemic in our nation, we’ll start with painkillers. No one enjoys living with pain, which means that if you’re suffering from any painful condition, you may think turning to prescription drugs is the only option that will bring you relief. Unfortunately, those little pills typically come not only with all sorts of side effects but also with a high risk of addiction that can make them worse than what was causing the pain in the first place.

Prescription painkillers work by binding with receptors in the brain that are responsible for acknowledging pain, thereby lessening the body’s perception of pain or discomfort and creating a sense of mild euphoria. The most potent pharmaceutical painkillers are opioids, opium-like compounds that are made to react on the nervous system similar to the way drugs that are derived from the opium poppy, like heroin, do.

Thanks to the promises made by the pharmaceutical industry to provide near-miraculous relief, doctors no prescribe them by the boatload, to practically every man, woman, and child. But addiction is a significant concern, particularly for those who have a history of drug abuse in their families, although anyone can be lead to total dependence, or even overdose, which can and often does become fatal.

The American Society of Addiction Medicine reports that drug overdose was the leading cause of accidental death in the United States in 2015, with over 52,400 lethal drug overdoses that year, including more than 20,100 overdose deaths related to prescription pain relievers.

According to Narconon, in 2010, over five million people abused a prescription painkiller, while The Centers For Disease and Prevention reports that overdose deaths involving prescription opioids have quadrupled since 1999. During the period between 1999 and 2015, more than 183,000 people died in the U.S. from overdoses related to prescription opioid painkillers.

Those are some scary statistics. These pills cause death by overdose just like heroin. They can suppress breathing causing the user to die by suffocating. If the addict doesn’t die in the short term, the damage to kidneys, liver intestinal tract, lungs, circulatory system, and heart that can be caused by abusing these drugs, will likely lead to significant health problems or even premature death. Pregnant women who use them can subject their growing baby to birth defects, and addicts are often exposed to blood-borne diseases as well.

Fortunately, there are some very effective natural substitutes for painkillers, especially when it comes to inflammation-related pain, including:

Turmeric. That bright yellow spice from India used in curry dishes offers powerful anti-inflammatory properties that are well-known for helping to manage the pain of arthritis, relieving pain from conditions like rheumatoid arthritis and osteoarthritis. Dr. Minerva Santos told the New York Times that she frequently recommends it to her patients that are suffering from sore, achy joints. It works due to an active compound in the spice known as curcumin.

There have been a number of studies focused on curcumin’s ability to inhibit inflammation-related pain. A 2009 study published in the Journal of Alternative and Complementary Medicine, compared it against ibuprofen for the relief of pain associated with knee osteoarthritis and found that it worked just as well.

Spicy Foods. If you like spicy foods, you’re in luck. While they can cause a little pain, they can also take it away. They contain high levels of antioxidants and powerful plant compounds known as capsaicinoids, which have been shown to prevent chronic diseases and relieve pain. They’re also what gives foods like peppers their heat. Cayenne pepper is especially beneficial for pain relief, but jalapeno, serrano, and habanero peppers all contain capsaicinoids too.

In addition to being a potent anti-inflammatory, it also provides relief by depleting the body’s supply of a chemical component of nerve cells known as substance P, which transmits pain signals to the brain and helps to desensitize sensory receptors in the skin. That’s why, if you take a look at the ingredient lists of topical pain-relieving creams, you’ll often see capsaicin or capsaicinoids.

Co-founder and director of New Mexico State University’s Chile Pepper Institute explained just how capsaicin works to ABC News, noting, “The endorphins work to block the heat. The body produces them in response to the heat, which it senses as pain”. If you use the capsaicin long enough, “these pain nerve cells will become ‘exhausted,’ having depleted their internal chemical stores.”  The nerve cells are left unable to respond to anything else, which means you no longer perceive pain, making it an analgesic remedy.

Epsom Salt. Epsom salt isn’t like table salt; it’s a pure mineral compound made up of magnesium and sulfate. It offers anti-inflammatory properties that can relieve joint pain as well as sore muscles, which is why many use it to create a healing bath for pain relief. This makes it particularly useful when you have pulled a muscle or have a cramp, such as in your hamstring or another area of the body.

A warm bath with Epsom salt has been shown to ease the pain and inflammation, which is at the root of a wide range of illnesses and diseases. Simply soaking your body in a warm bath containing Epsom salt can increase internal levels of magnesium naturally. This helps reduce overall bodily inflammation as low magnesium has been linked with higher C-reactive protein (CRP), a marker of inflammation in the body.

Antidepressants

A study conducted by the Mayo Clinic in 2013 found that an astonishing 7 out of 10 American adults were on some type of pharmaceutically prescribed drug, with the second most common prescription for antidepressants. The researchers found that nearly one in four women from the ages of 50 through 64, and 13 percent of the population overall, were on these medications.

There are a lot of risks that come with antidepressants, as the Harvard Medical School reports, and this list is not all-inclusive:

• Sexual side effects, such as the loss of sexual desire and satisfaction and the inability to perform, delaying or inhibiting ejaculation in men and delaying or preventing orgasm in women.
• Insomnia
• Skin rashes
• Headaches
• Joint and muscle pain
• Digestive problems like constipation, diarrhea, nausea, and stomach upset
• A reduced blood clotting capacity
• An increased risk of stomach or uterine bleeding
• Suicidal thoughts
• Violent behavior

Instead of taking an antidepressant, you might want to try:

Fish Oil. Multiple studies have found that taking fish oil supplements may reduce the symptoms of depression. Research published in the journal Nutritional Neuroscience focusing on the effects of the supplement in adolescents suffering from a major depressive disorder demonstrated an impressive 40 percent reduction in symptoms.

Additionally, when the brain lacks EPA and DHA, that deficiency has been linked to many different mental disorders. Scientific data has shown that in addition to depression, it may be associated with a learning disability or even violent behavior. The oil may effectively treat postpartum depression as well as seasonal affective disorder and even bipolar disorder.

Turmeric. Not only can turmeric help with your pain, but it may also help relieve your depression. A groundbreaking study published in Phytotherapy Research showed that the compound was as effective as Prozac for treating depression, yet it lacked serious side effects and was well-tolerated by all patients. The researchers believe that the reason curcumin may be so effective is that of its ability to inhibit monoamine oxidase, an enzyme that’s been associated with depression when found in high levels in the brain. It also helps to increase levels of dopamine and serotonin in the brain, which can lead to greater feelings of calm and well-being.

Insomnia

SleepEducation.org reports that among Americans, about a third suffer from brief episodes of insomnia, while some 15 to 20 percent have insomnia that lasts for up to three months or short-term insomnia disorder. About ten percent are diagnosed with chronic insomnia disorder, which is defined as insomniacal episodes of at least three times a week, occurring for three months or more.

While taking sleeping pills seems like an easy solution, they also come with significant risks and side effects. It’s easy to build up a tolerance to these drugs, meaning you’ll need higher and higher doses to get the same effects. They can also cause problems like sleepwalking and amnesia – you could wake up and not know where you are.

Why risk that? Instead, try:

Food and drink that can induce sleep. There are a number of foods that offer nutrients that can promote a better night’s sleep. Foods that contain the amino acid tryptophan, famous as the compound in turkey that makes dinner guests want to take a snooze after eating, is also found in chicken, bananas, yogurt, fish, eggs, nuts and seeds. Tryptophan can promote sleep as it’s necessary for producing serotonin, a hormone that helps regulate one’s mood and promote relaxation. 

The body also uses it to make melatonin, a hormone that impacts wake and sleep cycles. Bananas are especially good as they offer potassium and magnesium too – if you have a low level of magnesium, it can negatively impact your sleep. A 2012 study found that taking a magnesium supplement for eight weeks was able to alleviate symptoms of insomnia in elderly participants. Potassium also helps to encourage sleep and relaxation as it’s known for lowering blood pressure and relaxing the muscles.

Some herbal teas, which lack caffeine, can cause you to sleep better by inducing a feeling of calm and promoting relaxation. Chamomile tea is particularly well known for its ability to battle insomnia.

Lavender essential oil. Putting a couple of drops of lavender essential oil in a diffuser in your bedroom to inhale as you sleep, or on a tissue placed under your pillow, may help you get the rest you need. It’s been used for centuries to help those who are restless fall asleep and stay asleep.

The University of Maryland Medical Center reports that using lavender as part of aromatherapy may help to slow the activity of the nervous system, promote a more relaxed state and improve the quality of sleep. In fact, in Germany, lavender flowers made into tea were approved for use in treating insomnia.

The bottom line is that instead of blindly taking a pill for anything and everything that ails you, unless it’s a true emergency, do some research first. There’s likely to be an effective, natural substitute that can help, without all of the risks.

-The Backyard Vitality Team