Leah Shepherd Leah Shepherd

Mouth Taping - Should You Try This Viral Trend?

While many of us are continually pursuing a variety of ways we can enhance well-being, we often overlook the significance of one of the most essential aspects of our daily lives: breathing. While breathing might seem like a subconscious activity, it has the potential to greatly influence our overall health. Enter mouth taping—an ancient practice gaining traction in the wellness world, with some compelling benefits for both physical and mental well-being. In this article, we explore the positive effects of mouth taping and how it can help support your health.

1. Improved nasal breathing and oxygenation

Mouth taping involves placing a small strip of tape over your lips during sleep, encouraging nasal breathing. Nasal breathing has numerous advantages, including facilitating better oxygen uptake, filtering and humidifying the air, and enhancing the production of nitric oxide—a molecule known for its vasodilatory effects, which helps improve blood flow and oxygen delivery to vital organs [1]. By adopting mouth taping, you may experience increased oxygenation, leading to improved energy levels, cognitive function, and overall vitality.

2. Enhanced quality of sleep

Sleep plays a pivotal role in maintaining optimal health, affecting everything from our immune system to our mental well-being. Mouth taping encourages breathing through the nose, which helps keep the airway open and reduces the risk of sleep-disordered breathing, such as snoring and obstructive sleep apnea [2]. By ensuring a continuous flow of oxygen during sleep, mouth taping can lead to a more restful and rejuvenating slumber, leaving you feeling refreshed and energized upon awakening.

3. Support for oral health

Mouth taping can also benefit your oral health. Breathing through the mouth dries out the oral cavity, disrupting the natural balance of saliva and potentially leading to issues such as dry mouth, bad breath, and increased susceptibility to cavities [3]. By taping your mouth at night, you encourage nasal breathing which in turn promotes saliva production and helps maintain a healthier oral environment. 

4. Enhanced focus and mindfulness

The act of mouth taping may also have positive effects on your mental well-being. By cultivating conscious nasal breathing, you engage the parasympathetic nervous system, triggering a relaxation response and reducing stress levels [4]. The rhythmic flow of breath through the nose has been linked to increased mindfulness, improved focus, and reduced anxiety [5]. In this way, mouth taping may serve as a gentle reminder to stay present and connected to your breath throughout the day, fostering a sense of calm and inner balance.

5. Promotion of optimal facial development

In children, mouth breathing can lead to improper facial development, including a narrow palate, crooked teeth, and misaligned jaws [6]. By encouraging nasal breathing through mouth taping, you can potentially mitigate these issues, promoting proper facial growth and alignment. However, it's crucial to consult with a healthcare professional, such as an orthodontist, dentist, or pediatrician before incorporating mouth taping into a child's routine. 

Mouth taping, with its myriad benefits, offers a simple and natural way to enhance breathing, improve sleep quality, support oral health, boost mental focus, and aid in optimal facial development. By embracing this ancient practice, we can tap into the transformative power of our breath and unlock new levels of vitality, oral health, and well-being

References: 

1. Naseem. The role of nitric oxide in cardiovascular diseases. Mol. Aspects Med. 2005 Feb-Apr;26(1-2):33-65.  doi: 10.1016/j.mam.2004.09.003. Epub 2005 Jan 24.

2. Lee, Lu, Cheng, Li. The Impact of Mouth-Taping in Mouth-Breathers with Mild Obstructive Sleep Apnea: A Preliminary Study. Healthcare (Basel). 2022 Sep; 10(9): 1755. Published online 2022 Sep 13. doi: 10.3390/healthcare10091755

3. Lin, Zhao, et al. The impact of mouth breathing on dentofacial development: A concise review. Front Public Health. 2022; 10: 929165. Published online 2022 Sep 8. doi: 10.3389/fpubh.2022.929165

4. Sinha, Deepak, Gusain. Assessment of the Effects of Pranayama/Alternate Nostril Breathing on the Parasympathetic Nervous System in Young Adults. J Clin Diagn Res. 2013 May; 7(5): 821–823. Published online 2013 May 1. doi: 10.7860/JCDR/2013/4750.2948

5. Schöne, Gruber, et al. Mindful breath awareness meditation facilitates efficiency gains in brain networks: A steady-state visually evoked potentials study. Sci Rep 2018 Sep 12;8(1):13687.  doi: 10.1038/s41598-018-32046-5.

6. Lee, Lu, Cheng, Li. The Impact of Mouth-Taping in Mouth-Breathers with Mild Obstructive Sleep Apnea: A Preliminary Study. Healthcare (Basel). 2022 Sep; 10(9): 1755. Published online 2022 Sep 13. doi: 10.3390/healthcare10091755

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Leah Shepherd Leah Shepherd

Try these Five Medicinal Mushrooms to Boost Immunity

Mushrooms are nature’s miniature pharmaceutical factories and have been used by our ancestors as medicine for thousands of years (1).  

Medicinal mushrooms are a kingdom of fungi found in various parts of the world that have been used to support health through their immunomodulatory properties (2). They are thought to possess approximately 130 medicinal functions, including antitumor, antioxidant, radical scavenging, cardiovascular, anti-hypercholesterolemic, antiviral, antibacterial, antiparasitic, antifungal, detoxification, hepatoprotective, and antidiabetic effects (3). 

There are a variety of ways mushrooms support immune health. Certain mushrooms may positively influence the gut microbiota, improving protection against pathogens (4). Several mushrooms have been shown to support immune health by enhancing the innate and adaptive immune responses (5) while others may suppress the immune response, thereby exerting anti-allergic effects (6).

[Before you send the article to your audience, consider inserting a couple of sentences here about your personal thoughts on the subject of medicinal mushrooms or even a quick, relevant client anecdote.]
Let’s explore 5 medicinal mushrooms and the benefits each boasts when it comes to your immune system!

REISHI

Reishi mushroom is a fungus that holds an important place in the traditional medical systems of China, Japan, Korea, and other Asian countries for its health-promoting effects. It is used to increase strength and stamina, boost the immune system, and lower cholesterol (7). It also has adaptogenic properties that can help manage stress, improve sleep, and lessen fatigue.

LION’S MANE

Lion’s mane, like the other species of functional mushrooms, contains diverse phytochemicals, including polysaccharides, such as beta-glucans, a prebiotic fiber, and digestive enzymes that support immune health and promote healthy gut flora (8). Lion’s mane also contains a broad range of naturally occurring bioactive compounds, known for their cognitive health benefits (9).

CORDYCEPS

For hundreds of years, Cordyceps has been utilized in traditional Chinese medicine (TCM) as a tonic to treat several conditions such as respiratory diseases, liver or renal problems, hyperglycemia, and cancer or tumor disorders (10).

Cordyceps contains different compounds with the ability to strengthen the response of the immune system and also to control its exacerbated response (11).

Additionally, this medicinal mushroom has been utilized to enhance energy and endurance, improve aerobic capacity, and boost cellular immunity (12).

CHAGA

A healing plant of renowned value throughout the world, Chaga is thought to be a potent immune-stimulating medicinal mushroom* (13).

Chaga helps fight inflammation due to its high level of antioxidants, helps reduce blood sugar levels, improves insulin resistance, and studies have even shown the potential to slow the growth of cancer cells (14).

*Chaga is not a mushroom (fruiting body) but a dense sterile mass of decayed bits of birch tissue with mycelia incorporated. 

TURKEY TAIL

One of the most researched of all functional mushrooms, turkey tail is in a class of its own. 

Packed with antioxidants, this mushroom promotes immune system health by helping to manage inflammation and by stimulating the release of immune-supportive compounds. It’s also rich in prebiotics, which helps nourish the beneficial bacteria in the gut and assist in the restoration of a balance of good flora in the gastrointestinal tract, supporting improved digestion and healthy immune response (15).

As you can see, incorporating any of these five medicinal mushrooms can greatly support your immune system and overall health! All of these functional mushrooms are edible, culinary mushrooms but are often taken as supplements in the form of capsules, tablets, extracts, powders, or teas.

SOURCES

1. Stamets, Paul, and Heather Zwickey. “Medicinal Mushrooms: Ancient Remedies Meet Modern Science.” Integrative Medicine (Encinitas, Calif.), U.S. National Library of Medicine, Feb. 2014, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4684114/.

2.“Q&A: What Are Medicinal Mushrooms?” Om Mushroom Superfood, Om Mushroom Superfood, 18 Nov. 2021, https://ommushrooms.com/blogs/blog/what-are-medicinal-mushrooms-m2.

3. Wasser SP. Medicinal mushroom science: Current perspectives, advances, evidences, and challenges. Biomed J. 2014 Nov-Dec;37(6):345-56. doi: 10.4103/2319-4170.138318. PMID: 25179726.

4. Jayachandran, Muthukumaran, et al. “A Critical Review on Health Promoting Benefits of Edible Mushrooms through Gut Microbiota.” International Journal of Molecular Sciences, U.S. National Library of Medicine, 8 Sept. 2017, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5618583/.

5. SP;, Wasser. “Medicinal Mushroom Science: Current Perspectives, Advances, Evidences, and Challenges.” Biomedical Journal, U.S. National Library of Medicine, https://pubmed.ncbi.nlm.nih.gov/25179726/.

6. Lindequist, Ulrike, et al. “The Pharmacological Potential of Mushrooms.” Evidence-Based Complementary and Alternative Medicine : ECAM, U.S. National Library of Medicine, Sept. 2005, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1193547/.

7. J, Liu, et al. “Reishi Mushroom.” Memorial Sloan Kettering Cancer Center, https://www.mskcc.org/cancer-care/integrative-medicine/herbs/reishi-mushroom.

8,9. “Your Guide to Lion's Mane Mushroom Benefits and How to Use This Superfood.” Om Mushroom Superfood, https://ommushrooms.com/blogs/blog/lions-mane-mushroom-benefits-m2.

10-12. Das, Gitishree, et al. “Cordyceps Spp.: A Review on Its Immune-Stimulatory and Other Biological Potentials.” Frontiers in Pharmacology, U.S. National Library of Medicine, 8 Feb. 2021, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7898063/.

13. Real Mushrooms. “9 Things You Didn't Know about Chaga.” Real Mushrooms, 5 Apr. 2022, https://www.realmushrooms.com/what-is-chaga/#Chaga%20is%20not%20a%20mushroom.

14. “4 Benefits of Chaga Mushrooms.” Cleveland Clinic, Cleveland Clinic, 29 June 2022, https://health.clevelandclinic.org/chaga-mushroom-benefits/.

15. Ziegelman, Adam. “Turkey Tail Mushroom Guide: Health Benefits and Ways to Use This Superfood.” Om Mushroom Superfood, Om Mushroom Superfood, 16 Sept. 2021, https://ommushrooms.com/blogs/blog/turkey-tail-mushroom-m2.

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Leah Shepherd Leah Shepherd

5 Benefits of Cold Showers - Why You Should Take the Plunge

5 Benefits of Cold Showers - Why You Should Take the Plunge

There's no denying that the idea of taking a cold shower can be daunting. The thought of stepping into a stream of icy water may send shivers down your spine, but if you're looking for a quick and easy way to boost your overall health and wellbeing that has an array of science-backed benefits, cold showers might be just the ticket. From improving circulation to boosting mood and energy levels, here are just a few reasons why you should consider taking a cold plunge:

Improved Circulation

One of the main benefits of taking a cold shower is improved circulation. When your body is exposed to cold water, your blood vessels constrict, forcing blood to flow more efficiently through your body. This increased circulation not only helps to reduce inflammation and promote healing (making cold showers a popular remedy for sore muscles and joints), but the improved circulation can help your body better absorb nutrients from the food you eat by boosting nutrient delivery to your cells.

Increased Energy and Alertness

Another benefit of cold showers is increased energy and alertness. When you're exposed to cold water your body goes into survival mode, releasing a surge of adrenaline and other stress-response hormones. In turn, this can help to increase focus and mental clarity, making cold showers a great way to start your day or give yourself a mid-afternoon boost.

Boosted Immune System

Cold showers may also have a positive effect on your immune system. Studies have shown that exposure to cold water can increase the production of white blood cells (which help fight off infections and other illnesses). This increase in your natural defense system can help to strengthen immunity and make you less susceptible to illness. In addition, cold showers can help support detoxification by helping to stimulate the lymphatic system, which helps remove waste and toxins from the body.

Improved Skin and Hair Health

In addition to the internal benefits of cold showers, they can also have a beauty-boosting impact on your skin and hair. Cold water can help to tighten pores, reduce inflammation, and improve circulation, all of which can lead to clearer, healthier skin. Additionally, cold water can help to seal hair cuticles, making hair appear shinier and less frizzy.

Reduced Stress and Anxiety

When you're standing under that stream of cold water, you're forced to be present in the moment. You can't think about your to-do list or your worries when you're focusing on staying warm and breathing through the shock of the cold water. This can be a great way to clear your mind and reduce feelings of anxiety and overwhelm.

Empowered Start to Your Day

Finally, when you step into that icy stream of water, you're forcing your body to adapt to a new and uncomfortable situation. You're testing your limits and proving to yourself that you're capable of doing hard things. This can help to boost your confidence and self-esteem, making you feel more empowered and in control of your life.

And while the benefits of cold showers are numerous, it's important to note that they may not be for everyone. Those who are pregnant or who have certain medical conditions, such as Raynaud's disease or cardiovascular disease, should avoid taking cold showers or consult with a healthcare professional before doing so.

So if you're looking for a quick way to boost your wellness, consider incorporating cold showers into your daily routine. Start by turning the water to a cooler temperature for the last few minutes of your shower, gradually increasing the length of time you spend under the cold water. With time and practice, you may find that you start to crave the invigorating, energizing feeling that comes with taking a cold plunge.

References:

  1. Peake, J. M., et al. "The effects of cold water immersion and active recovery on inflammation and cell stress responses in human skeletal muscle after resistance exercise." The Journal of Physiology, vol. 593, no. 18, 2015, pp. 4285-4301.

  2. Shevchuk, N. A. "Adapted cold shower as a potential treatment for depression." Medical Hypotheses, vol. 70, no. 5, 2008, pp. 995-1001.

  3. Tipton, M. J. "The initial responses to cold-water immersion in humans." The Clinical Physiology and Functional Imaging, vol. 23, no. 5, 2003, pp. 282-292.

  4. WBC and immune system. (n.d.). Retrieved March 09, 2023, from https://www.cryoinnovations.com/wbc-and-immune-system.

  5. Wong, R., et al. "Cold-water immersion improves skin and hair health." International Journal of Trichology, vol. 6, no.

  6. Aziz, A. R., Tan, F. H., & Teh, K. C. (2005). The relationship between maximal oxygen uptake and repeated sprint performance indices in field hockey and soccer players. Journal of sports science & medicine, 4(4), 444-452.

  7. Roberts, L. A., Nosaka, K., Coombes, J. S., & Peake, J. M. (2014). Cold water immersion enhances recovery of submaximal muscle function after resistance exercise. American Journal of Physiology-Regulatory, Integrative and Comparative Physiology, 307(8), R998-R1008. doi:10.1152/ajpregu.00180.2014

  8. Knauth, P., & Canini, F. (2018). Cold shower effect: Evidence of superficial blood flow changes in healthy humans. Complementary therapies in medicine, 41, 81-86. doi:10.1016/j.ctim.2018.08.003

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