Good Medicine Everyday: Ginger

I love ginger. Ginger tea, a knob thrown into smoothies, grated into sauces, ginger juice shots, crystallized ginger candy... I could go on. Something about ginger is just so invigorating! It feels life-giving. Ginger is a prominent spice in the Ayurvedic tradition. According to the tradition, “not only does ginger stoke the digestive fire, but it also whets the appetite, improves assimilation and transportation of nutrients to targeted body tissues, and clears the microcirculatory channels of the body”. (1)

One time I recommended that a friend try adding ginger to her smoothies. She's obsessed and chalks up her amazing energy, her sense of wellbeing and high immunity to the ginger in her smoothies. And she's probably not wrong.

Ginger has been used medicinally for many many years, even outside of Ayurveda. What makes ginger so amazing? (2)

1. Digestion is perhaps what comes to mind when most people think of ginger (gingerale when you're sick, anyone?). Ginger can help alleviate nausea so it's great for anyone with a stomach bug, morning sickness or undergoing chemo. It can also help with indigestion since it speeds up the rate at which the stomach empties food into the intestines.

2. Gingerol is the main anti-inflammatory compound in ginger that gives it so many of its health benefits. Consuming ginger regularly can help with muscle soreness from working out, pain and stiffness associated with osteoarthritis, and cramps in women during their period.

3. Ginger can help lower LDL cholesterol and also help lower fasting blood sugar, both of which are factors that contribute to heart disease.

4. Because ginger can inhibit the growth of many different kinds of bacteria, it's great for protecting yourself from colds and other germs. It might also be effective against viruses.

5. The antioxidants and anti-inflammatory effects can positively affect our bodies in a variety of ways - including Alzheimer's and cancer prevention.

Pretty amazing, isn't it!? So go load up on ginger and if you're feeling really bold - try drinking ginger juice straight up! Nothing makes me feel more bright-eyed and alive. Other ways to incorporate ginger into your everyday: ginger tea, add a little knob to smoothies, grate over veggies, eat a thin slice or two before meals, make or choose juices with ginger in them, make a sauce with grated ginger.

Good Medicine Everyday: Apples

Maybe you grew up hearing “an apple a day keeps the doctor away.” Which is not totally true, but also not totally untrue. Apples are amazing snacks - they’re portable, sweet, juicy, crunchy. They make good friends with all our favorite nut and seed butters. They’re full of fiber, which keeps us satiated and keeps our digestion humming along. Best of all - they’re pretty dang accessible and usually inexpensive. Oh and this time of year you can go pick them yourself, which is the most fun thing ever!

More things to know about apples (1):

• One medium apple has 14% of your RDI for vitamin C

• They contain soluble fiber, which has been shown to help lower blood cholesterol levels

• Apples contain polyphenols (plant compounds that exhibit a health benefit), which have antioxidant effects

• In one large study, daily consumption of apples was linked to a 28% reduced risk in developing type 2 diabetes

• Apples contain pectin, a type of fiber that acts as a prebiotic - which is food for good bacteria in your gut

I suggest always eating the skin of fruits and veggies, since many nutrients tend to be concentrated there. In the case of apples, I do recommend opting for organic (or at least, unsprayed - like from a local orchard that is perhaps not certified organic). Apples are on the Environmental Working Group’s Dirty Dozen list for 2018, which is a great guide for produce items that you should prioritize buying organic. They also have a Clean 15 list, which lists produce that is least contaminated by pesticides.

Good Medicine Everyday: Water

What’s up with us humans and water? Why is it so hard for us to drink enough, even though it’s our lifeline? Many of my clients are not drinking enough water and it’s usually one of the first things we work on. Guess what they come back telling me? Their energy is better! Fewer headaches! Less brain fog! Better digestion!

I believe one of the big problems is how hyperpalatable (and usually sweet) we’ve made most beverages today. Why drink plain boring old water when you could drink fruit juice or a vanilla latte or something else much more appealing to the taste buds? These things CAN contribute to our overall hydration, but I count how much water you drink in terms of just plain water.

Most of us are chronically dehydrated and we don’t even realize it. Here are some symptoms of chronic dehydration (1): 

• Fatigue

• Constipation

• Dry skin

• Headaches

• Brain Fog

• Muscle weakness

• Dizziness

Staying well hydrated keeps everything moving - it keeps joints lubricated, it aids in digestion, prevents constipation and helps flush toxins out of the body. Often the cure for a headache is water. It keeps our brains happy. It maximizes our physical performance. Bottom line: we’ve gotta start hydrating ourselves properly.

“In a study of young women, fluid loss of 1.36% after exercise impaired both mood and concentration, and increased the frequency of headaches. Another similar study, this time in young men, showed that fluid loss of 1.59% was detrimental to working memory and increased feelings of anxiety and fatigue. (2)”

A common question I get is, how much water should I be drinking? A general rule of thumb is half your body weight in ounces. If you’re active or live in a hot area, it’s likely you’ll need more. I usually aim for at least 64 ounces. And I mean straight water - not including coffee or tea or fruits and vegetables (thought all those things DO contribute to hydration levels). I say that simply because people start to bargain with me about what counts as “water”. Just drink water, straight and plenty of it.

I highly recommend choosing a cup or water bottle that you know the size of and find a way to track your water intake - you can do this mentally, on your phone or any other way that helps you remember. If I’m at home I like to use 32-ounce mason jars - that way I know I have to drink at least two of those to meet my daily water requirements. If I’m out and about I use my water bottle, which is 16 ounces and I know I need to drink at least four of those. I’m pretty good with mental tracking, so that’s what I do, but do whatever works for you!

It will take some practice, but as you start increasing your water intake, I promise you’ll notice the benefits. It will also become easier to drink more and more water. Give it a go! Cheers!

PS - I’m not going to get into water quality here, but you can read more about it in another post I wrote. I’m also linking my favorite water filter pitcher to ensure your water is the cleanest it can be.

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